Health & Wellness Newsletter by Somersworth Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
“Reach For The Stars Without Fear Of Pain!” SHOULDER, ELOW&WRIST PAIN
You try to get through the day, but that nagging pain in your shoulder, elbow or wrist just keeps your attention focused on it. It sure is hard to concentrate on work, your family and other activities you need to do! It is common to fixate on the body part that hurts. It is often thought that because it hurts there, the problem is right there. However, this is typically not the case, as the cause of the problem is in another area. The body part that is painful is usually the one that is doing all the work because other areas are not doing their job. Continued Inside...
Health & Wellness The Newsletter About Your Health And Caring For Your Body
SHOULDER, ELBOW&WRIST PAIN “Reach For The Star s Without Fear Of Pain!”
INSIDE: • What Is Causing Your Shoulder Pain? • Relieve Shoulder Pain In Minutes • Healthy Recipe • Patient Success Spotlights
Why it hurts The body is truly amazing and all the parts work together as one whole. However, when an area of your body becomes weak or stiff because of poor posture, stress or injury, other areas strain from the overwork. A common word that is used for this type of repetitive injury strain is called “tendonitis”. This is simply an inflammation of the tendons, which attach muscles to bones. The upper extremity works in 3 parts, the shoulder, elbow, and wrist.They rely on each other to make the incredible movements of your arm so you can reach, grasp and do ordinary daily tasks we take for granted. Proper movement relies on your posture to be in good order. When you slouch or sometimes do a repetitive task, like reaching across your desk, certain muscles can become too tight or strong while others become weak.This muscle imbalance leads to that area not working as well as it should. For example, you sit at a desk all day and you slouch your shoulders. Now, your shoulder doesn’t work as well, but you still move your mouse around with your arm, which causes your wrist and forearm muscles to overwork. As this happens over time, you start to notice aches and pains in your wrist and elbow. If this goes on too long, it becomes severe and you need to seek out medical help.
Solving the problem Typically a brace may be put on the area, but that does not solve the cause of the problem. The real reason can be because your shoulder was stiff and weak from slouching. An expert physical therapist has the right medical training to spot where your posture is not optimum and how you are compensating. With the right evaluation and treatment from the experts at Somersworth PhysicalTherapy, you can relieve your shoulder, elbow or wrist pain quickly and be back to doing what you like to do. Our home programs make it easy for you to maintain your gains and stay well for the long haul. Call us today to learn more how we can relieve your pain and get you back to enjoying your activities.
Call Today! (603) 841-5441
www.somersworthpt.com
WHAT IS CAUSING YOUR SHOULDER PAIN? The majority of pain that travels to your shoulder from your neck is referred pain. Your shoulder may not necessarily be the problem. In fact, the first 10 degrees of movement in your shoulder comes from your shoulder joint. The rest relies on the movement of your upper back, neck, shoulder blade, and collar bone. If these areas work incorrectly then shoulder pain can occur. Most neck and shoulder pain is a result of prolonged poor posture, lifting heavy objects and minor falls or injuries. These irritate the joints in the neck and upper back. This then makes the muscles around the upper back and shoulder tighten and become sore. Suddenly, you now have neck and shoulder pain.
There are many nerves that come off of the cervical (neck) vertebral bodies that pass down in front of the shoulder heading towards the arm. Irritation of these nerves can refer pain to the shoulder. Poor posture, especially with sitting at work or at home, can cause this to occur. Rotation of the neck or tilting of the neck may create your shoulder pain if these nerves are involved. It is important that a physical therapist examine you thoroughly if you are experiencing these symptoms. If you have had a fall or injury and suddenly develop shoulder and neck pain seek help immediately. Any injury may affect the many sensitive structures in your neck and upper back. Shoulder and neck pain, if they occur together, may relate to disc injuries. This is more likely if you are having neck and arm pain, rather than just shoulder pain. Pain that travels down the arm to any extent may indicate more severe problems.
Shoulder pain can result in restricted movement of your body. Pain involves the nervous system, immune system, digestive system, and respiratory system. To avoid referred shoulder pain or any kind of referred pain, you should have a strong immune system for prevention of diseases. A strong body can fight infection or disease and can enhance the functioning of all the body systems. A balanced diet, regular physical therapy exercises and a stress-free mind are the keys to maintaining an active life. If you are experiencing shoulder pain, consult one of our expert physical therapists for a full evaluation to determine where your problem is originating from, so correct treatments can be applied to help you. Call Today! (603) 841-5441
Eating Right Never Tasted So Good!
Turkey Meatballs
Ingredients • 1 lb ground turkey • 1 large egg beaten • 1/4 cup shaved parmesan • 1 tsp garlic powder
• 1 tsp onion powder • 1 tsp basil • 1 tsp salt
• 1/2 tsp ground black pepper • 1 (24 oz) jar red pasta sauce • 1/2 lb whole grain spaghetti
Directions Preheat broiler on high for 5 minutes. Combine all meatball ingredients in large bowl. Use your hands to mix the ingredients. Use a 1.5 tablespoon cookie scoop to scoop 18 meatballs onto a rimmed cookie sheet. Broil on top rack for 5 minutes. In a large skillet, bring pasta sauce to a low simmer. Add in cooked meatballs and simmer together for 5-10 minutes or until meatballs are completely cooked through. Serve with your choice of pasta, fresh basil, more parmesan and enjoy!
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Patient Success Spotlights
I could not believe that I was pain free!
Physical Therapists Are The Mechanics Of Your Body
Think PT First
Why You Need To Come Back In For A Tune-Up: � 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
“During the second week of volleyball season, I hurt both shoulders and could not lift my hands above my head. I assumed the pain would go away. It didn’t. I missed the entire season due to this. After six months, the pain was still there. I came to Somersworth PT and was skeptical. My shoulders had noticeable improvement after just a couple of visits. I could not believe that I was pain-free at the end of my treatment and could finally sleep through the night, get dressed, etc. with no pain. The staff was always professional and friendly (except Minami...just kidding). Everyone was always upbeat and happy. I am no longer a skeptic. I highly recommend Somersworth PT to all of my friends. Thanks!” - Steve D.
www.somersworthpt.com
Take Care of Your Aches and Pains Before It’s Too Late.
OUR SERVICES:
Relieve Shoulder Pain In Minutes Try this movement if you are experiencing shoulder pain.
Stretches Shoulders
www.simpleset.net
WAND SHOULDER FLEXION Lying on your back and holding a wand, palms face down on both sides, slowly raise the wand towards overhead. Repeat 5 times.
• Back Pain & Sciatica • Neck Pain & Headaches • Shoulder Pain • Foot & Ankle Pain
• Hip & Knee Pain • Hand, Wrist & ElbowPain • Balance& Fall Prevention • Vertigo
CALL TODAY! (603) 841-5441
Shoulder Pain Workshop Reveals How to Naturally Heal SHOULDER PAIN FOR GOOD. ATTENTION SHOULDER PAIN SUFFERERS! Wednesday, February 21 at 6:30PM • Do you suffer with shoulder pain when you are reaching or bending? • Do you rely on pain medication for your pain? • Does your shoulder ever “go out” if you move the wrong way? • Do you have pain when you reach? • Are you afraid your pain will get worse if you don’t do anything about it?
If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) the Shoulder Pain Workshop may be a life changing event for you…
HEAR WHAT OUR PATIENTS HAVE TO SAY: “I came to Somersworth PT with the hope of avoiding comprehensive shoulder surgery due to an injury from playing softball. The injury happened to my right shoulder when I tried to field a grounder and ended up causing a slight tear in my labrum. After dealing with the pain for over a year, I decided to get it fixed. The process took me to see several doctors and a recommendation of surgery. I chose to get a second opinion and was referred to Somersworth PT for therapy. I was skeptical at first as to how effective physical therapy would be due to the increasing amount of pain I was experiencing. Essentially I couldn’t even throw a football. Through a customized routine Minami, Laurel and Justin helped to strengthen my shoulder muscles and loosen up a lot of the tightness. After only two weeks I saw significant improvement in my
range of motion and a decrease in my shoulder pain. Today after two months of physical therapy I am pain-free and have a complete range of motion in my shoulder. Thanks to the team at Somersworth PT I have avoided surgery and can throw the ball with my kids.” – Heath B.
Shoulder pain can completely ruin your life… we have seen it many times. ü It can cause stress and make you rely on pain medication more often than needed ü It can take your focus away on enjoying your life… like spending time with your children or grandchildren
ü It can mess up your work or force you to do a job you don’t want to do ü It can ruin your travel plans ü And it can take away your ability to live life… having to rely on others
Less movement and less enjoyment of life can lead to depression, increase stress and creates a sedentary lifestyle (mostly sitting… not moving much) which leads to more health problems… and life problems. Here at Somersworth Physical Therapy, we’ve helped hundreds of people from Somersworth and the rest of Seacoast, who have suffered with shoulder pain. It’s our specialty. If you’re confused about what to do and are looking for answers, here’s some of what you’ll learn: ü The single BIGGEST #1 MISTAKE shoulder pain sufferers make which actually stops them from healing ü The 3 MOST COMMON CAUSES of shoulder pain ü A SURE-FIRE WAY to pick the right treatment for the cause of your pain (and save you a ton of time and money) ü How a problem in your shoulders can cause neck pain ü What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery
Don’t delay, register by calling today! (603) 841-5441 The workshop is free but limited; 30 spots available. www.somersworthpt.com
DO WHAT’S GOOD FOR THE HEART! Tips For Better Heart Health
In honor of Heart Health month, here are some tips to improve heart health: 1. Aim for lucky number seven. Young and middle-aged adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because, over time, high blood sugar damages arteries and makes heart disease more likely. 6.Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free. They don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version. 8.Cleanup. Yourheartworksbestwhen it runsonclean fuel.That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).
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