seattle hill physical therapy: Five minutes a day can prevent shoulder injury

Monday, November 10, 2014

Five minutes a day can prevent shoulder injury

If you are a swimmer, golfer, baseball, basketball or volleyball player, or play any sports that involve throwing, lifting or pulling with your arms, Physical Therapist Rick Junko, of Seattle Hill Road Physical Therapy, says you can save your shoulders with 5 minutes of preventive exercise each day.

“Recreational and serious athletes can enhance shoulder stability and prevent shoulder injury by practicing good posture, maintaining a balance of flexibility and strength in all shoulder muscles, and by following a daily 5-minute easy-to-perform exercise routine,” Junko says.

Lying “L” Flyes can be done while watching TV during your average commercial break.

Lie on your left side facing away from the TV. Holding a very light weight, less than 5lbs., (a can of soup will do) position your right elbow at your side and your forearm pulled up to a 90 degree “L” in relation to your upper arm. With the forearm resting on your stomach, bring the weight up level with your elbow until your forearm is parallel with the floor. Slowly lower and raise the weight to the same position 10 or 20 times. Then roll to your right side and repeat. When done click the mute button and resume watching your TV show.

A couple of tips: lift the arm as high as comfortable. If you experience discomfort, try inserting a thin pillow or a folded towel between your elbow and torso. The key to doing this exercise effectively is to keep the elbow tight to the torso. Don’t lift the upper arm off the body, or let it slip forward and down. Also keep the torso steady, don’t roll back as you lift the weight.

© 2010 eClinic Solutions

Get ski-ready now to avoid injuries

Maybe it’s been a few years since you hit the slopes and you’ve decided to dust off your skis. Wait! Preparing for ski season properly will almost certainly prevent problems. Have Rick evaluate your joint integrity. Any lingering pain along a joint line or the front of the knee can signal trouble. “Pain inhibits strength,” says Rick Jusko, PT, owner/director of Seattle Hill Physical Therapy. "Weakness causes most injuries."

In addition to screening joints Rick will give you the strength activities that mimic slope demands. While doing squats is an activity most of us know to strengthen thighs it’s also very important to do exercises that prepare for the hopping, turning and side-to-side motion of skiing.

“One of the most overlooked components of skiing is the lumbar flexibility and strength, keeping the chest perpendicular to the fall line requires tremendous low back and hip flexibility and strength,” he says. “Skiers are flying down the hills at 40 miles per hour. Skiers need dynamic balance training.”

© 2010 eClinic Solutions

Tips to prevent snowboard injuries

Snowboarding is one of the 10 sport and recreational activities causing children injuries severe enough to merit emergency medical attention, according to the American College of Emergency Physicians (ACEP).

"Ski injury experts agree that snowboarding carries a slightly higher risk of injury than traditional downhill skiing," said Dr. Bruce Bonanno, an emergency physician and member of the ACEP. "Research indicates that a snowboarder is likely to injure some area of the body every 250 days they spend snowboarding."

Try these tips from ACEP to prevent common snowboarding injuries:

Wrist Fractures and/or Sprains: Falls are the most common cause of wrist fractures and sprains. These injuries are caused when snowboarders lose their balance or catch an edge and attempt to break the fall with their hands.
Tip: Wear wrist guards.

Ankle Sprains and Fractures: Both ankle sprains and ankle fractures are more common in snowboarders than in skiers, mainly due to equipment differences.
Tip: Hard-shell, rather than soft-shell boots, may be more likely to protect against ankle sprains.

Spinal Cord Injuries: Snowboarding is considered an "extreme sport" and enthusiasts often push the limits of their ability doing tricks on half pipes and jumps. Although still relatively rare, the incidence of serious spinal injuries is on the increase.
Tip: Wear a helmet and take lessons from a qualified instructor. Avoid attempting stunts without proper instruction, practice and protection.

Head Injuries: While head injuries account for only a small number of total injuries among skiers and snowboarders, they are the number one cause of death and serious injury for people engaged in these sports.

As a former ski bum at Alta, Utah and now a Board Certified Orthopedic Clinical Specialist and knowledgeable and experienced Physical Therapist, Rick Jusko can help you get ready for the winter recreation that lies ahead this season.

© 2010 eClinic Solutions

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Monday, November 10, 2014

Five minutes a day can prevent shoulder injury