Physical Therapy Newsletter by Canyon Sports Therapy
Wellness Expert Newsletter
• Relieve Headaches • Exercise Essentials • Patient Results • Ski Season
Have you ever felt a pounding headache start to come on, especially later in the day? This is a sign of muscle spasms in the neck and scalp as a result of abnormal stress and strain. Believe it or not, this is actually caused by poor shoulder and upper back strength. Our physical therapists can quickly pinpoint the specific muscle groups to target to restore normal posture and function. Call us today to discover how we can help your neck move freely and get rid of those headaches for good!
www.canyonsportstherapy.com
“HOWSHOULD I TREATMY HEADACHES?”
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NATURAL Ways To Relieve Headaches
1. Improve your posture Most headaches are caused by poor mechanics of the neck and upper back joints. Evaluate the way you sit at a desk, at home and how you carry yourself when walking. The simplest way to improve your posture is to pretend you have a string gently pulling you upward from the top of your head. 2. Strengthen your shoulders and upper back By improving the muscle support of the mid and upper back; your body can cope with normal everyday reaching tasks. This decreases the strain on the neck muscles and allows you to move more naturally. At first, when exercising these weakened areas, your headaches may actually intensify from the soreness of the muscles. However, after a week of exercising the shoulder and upper back muscles, your headaches will improve. 3. Improve your flexibility The neck is made up of 14 joints that rely on a complex series of over 50 muscles to help you move. Muscles and tendons need to be flexible and elastic to help your neck joints move in the proper sequence. Take time during the day to gently stretch your neck side to side, rotating and down / up. Improving your chest and upper back flexibility, helps to restore normal posture and reduce strain to the neck. After all, you are balancing the weight of a bowling ball on top of your neck. Naturally relieve your headaches, neck, upper back or shoulder pain with physical therapy. Physical therapy is the only medical science that works on these 3 natural ways to restore your body to better posture, flexibility and strength. Call us today to learn more about our special programs that help you live your life headache and pain free.
www.canyonsportstherapy.com
I was able to reach my physical goals without surgery! “I started doing PT thinking I would have to eventually have surgery to fix my shoulder. But with PT I felt better and stronger almost immediately. My therapist was extremely thorough in discovering all my limitations and knew how to work them and extend my strength and flexibility. We did different exercises every time so it never became repetitive or boring. I felt well cared for and through PT, I was able to reach my physical goals without surgery.” - B.S. PATIENT RESULTS GETTING THEMOST OUT OF YOUR SKIING Ok, so you now have a bunch of 2017 ski days under your belt. You may likely feel confident that your body can tolerate further challenges such as increasing the difficulty of terrain or extending the number of your runs. Muscle fatigue in the thigh muscles (quadriceps) and butt muscles (Gluteal) are the typical signs most of us get and use as our gauge that our bodies are ready to call it a day. Hip muscle weakness continues to be reported in orthopedic journals as the single most factor underlying cartilage and joint break down. The direct connection from hip weakness to loss of knee control may be uniquely responsible for a substantial percentage of all traumatic ski injuries occurring to the lower body. So obviously it’s best to avoid skiing while fatigued. Keep in mind though that muscle strength and physical conditioning may be just one factor limiting your endurance and performance on the slopes. We see skiing performance being directly proportional to how well you can balance on one ski, your ability to transfer body weight by deliberate tipping of your foot ankle in your ski boots and simultaneously counteracting natural rotational forces with the large hip and pelvic muscles. Hence the foot - ski connection needs to be addressed as a critical element in the whole biomechanical ski picture. Ski boot fit appears to be directly responsible for a number of basic though critical functions, most significantly, fine ski edge engagement and balance. The use of foot and ankle tipping for fine-tuned ski edging and balancing movements has been a hallmark of skilled skiing since the invention of the first ski edge screwed to the side of a wooden ski . Our upper body, pelvis and hip all appear to work together in consort with the foot and ankle in this dance. Being misaligned, out of balance and over or under supported in the foot to ski connection will manifest as increased muscular effort and fatigue. This also is seen causing any number of compensatory ski movements such as twisting, sitting back or leaning into the hill. So as you seek to push yourself to become a stronger, more aggressive skier consider both the strength and endurance of your large muscles as well as how well your foot and ankle can balance and control the transfer of weight over your edges. Whether you’re an elite racer or an avid weekend warrior, Canyon Sports Therapy has a program that can help you discover and fix what limits your ability.
www.canyonsportstherapy.com
Signs and Symptoms Of A Rotator Cuff Tear PAIN: Pain from a rotator cuff tear is usually located over the outside of the shoulder and upper arm. DECREASED STRENGTH: Strength of the rotator cuff tendons can be tested by your doctor or physical therapist. INABILITY TO PERFORM NORMAL TASKS:
Difficulty performing activities such as combing your hair, clasping a bra behind your back, reaching behind your back, or sleeping on the affected shoulder. If you have any of these symptoms contact us today so we can get you on the path to an active pain free life.
www.canyonsportstherapy.com
Why You Need To Come Back In For A Check-Up: Think PT FIRST
• Move without pain • Bend and move freely
• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
TAKE CARE OF YOUR ACHES & PAINS BEFORE IT’S TOO LATE!
Exercise Essentials Try this simple exercise to keep you moving...
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
SCAPULAR ADDUCTION/ CHEST RAISE Helps strengthen shoulders Lift chest bone up and out, let shoulders fall down and back gently. Be careful not to arch your back. Hold for 10 seconds 10 times, repeat 3-4 times throughout the day.
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www.simpleset.net
WHAT DO I WEAR? Dress comfortably with clothes that allow easy access for the therapist to examine your problem areas. For treatments, loose fitting clothes that are comfortable for gentle exercises and supportive sneakers are often good choices to wear. Have another question? Visit our website at canyonsportstherapy.com to review our list of frequently asked questions we answer! Do you have questions about our services?
Call Today! (801) 944-1209 Fax: (801) 274-1180
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