Core Wellness Physical Therapy

January is ending. For some of us our well intentioned resolutions, as in years past have been put by the wayside. Perhaps for another week or two, or for some they have been moved to the 2013 list. I admit it is somewhat refreshing to invite ourselves to celebrate the renewal of a new year and all the potential it holds. But could there be a more constructive way to approach this whole resolution thing?

I challenge you to choose resolutions each day. Write a list, recite them in your head, on a whim, in the moment, after hours of perplexed pondering…none of that matters. What does matter about these lists, is the intention and commitment you power them up with.

Some examples might be:

No Swearing Today

More Sweating

5 Green Veggies by 5pm

Call Long Lost Friend

Hold a Plank for 60sec

Walk the Dog 5 More Minutes

Here are some things to think about while you make your daily commitment list:

1. Go Big Or Go Home: No dream is too big, too out there, or impossible. Think big…then go to #2 for how to make it happen.

2.  Baby Steps To The Door: Have you seen “What About Bob? It was a movie that came out in what feels like 10 years ago, but is actually more like 20, starring Bill Murray. His character has a difficult time getting tasks accomplished due to various phobias and poor social development. His readily recited mantra is “baby steps”. All over the office, he says “Baby steps to the door, baby steps to the elevator, baby steps to blah blah blah” It is soothing to him, and keeps his intention focused on the moment. So I ask you to do the same. Set tiny milestones, goals, or “baby steps” that lead to the big picture.

3.  Why, Why, Why? : Don’t just make goals for the sake of doing this exercise. You should be able to rationalize in your head or on paper; why you should, and inversely why you shouldn’t make a change. For example, you have chosen to quit buying and smoking cigarettes. You want to because you know that it is healthier, cheaper, and your family will be happier. Weighing these against downsides ( I dont even want to think of one reason why cessation isn’t a spectacular idea) will help really solidify why you want that particular goal.

4.  Say It With Me Now “Commitment” : Commit to yourself, and share it with other people as you go through day to day tasks. This simple effort will hold you accountable to yourself as well as someone else that knows your goal. Lets say I come home and say “Honey, I have not been good about drinking water today. I am going to make us a dinner with lots of juicy fruits and vegetables!” That statement has prepped my sweetie for a nutritious meal, limits my choices, and keeps me focused. Sharing your choices may also help your family make their own commitments. Oooooh, family bonding!!

5.  You’re a Winner!: Being able to cross off a daily commitment is pretty darn exciting. Not enough for you? do it with a colored pen, a sticker, or do a celebratory dance right there where you are. If you need more than the exhilaration of achieving each goal-treat yourself with another activity or item you enjoy. When you lose those 10 lbs, buy yourself some new earrings, pants, or a fruit cocktail.

6. Leave The Past In The Past: History is valuable for all sorts of reasons. You came, you saw, you tried, you failed. Move on. Time to try again or better still, modify the goal to make it more achievable.

7. Thank You: Remember to give thanks and honor where you are right now, in this moment, how you feel, & what you are thinking. Allow yourself to have days that are easy as pie and others that challenge and shake you…the folks that say deep/emotional/uplifting/psychologically motivational quotes tell me that “shows you what you’re really made of”.

Bottom line: Commit to your health & happiness every day. It will always serve you.

Frozen Shoulder or Adhesive Capsulitis is an incredibly debilitating condition. It sneaks up on you like a cold. As sniffles have potential to make you a bed ridden, drippy nose, movie marathoner; frozen shoulder starts with a little ache and progressively restricts your range of motion to the point that brushing your hair becomes a challenge. Although this condition does heal on its own ( assuming you have the patience to wait 1-2 years and not mind occasional unilateral bad hair days), it is ideal to see a physical therapist as early on as possible.

As with all conditions, we physical therapists like to see you as soon as symptoms arise. Not a week, month, and certainly not a whole year after the fact. Truth is, the soon as we can take a peek and get our hands on your body to help resolve dysfunction, the faster you are back to doing the things you love. Frozen shoulder is the perfect example of how critical time is. But before we cover what WE can DO FOR YOU….lets review some basic background information so you can ask appropriate questions of us and your physician.

Who: Sorry ladies, you are far more likely to develop this condition than the fellas. The National Institute of Health reminds us that if you have diabetes that you have an increased risk of developing this condition due to excess glucose sticking to your cells and potentially damaging connective tissue. Other conditions such as autoimmune conditions, endocrine disorders, trauma and more can increase your risk as well.

What: Imagine you have plastic wrap in your shoulder holding all the goodies together. Now imagine that we headed it up enough that it melted and then it became hard and more rigid. The good news is, you have no such plastic in your body. Frozen shoulder/Adhesive Capsulitis is a tightening of the capsule surrounding the shoulder making movement more difficult.

Where: Adhesive capsulitis can occur in any joint with a capsule…Frozen shoulder is limited to that part of your body. With time and lack of treatment, this condition can result in adaptive or compensatory soft tissue tightness, other joints becoming sore, and overuse. For some folks, both shoulders can be affected at the same time or one right after the other.

When: This condition can happen at any time.

Medical Treatment: Typically your Doc will have you take an anti-inflammatory, possibly inject a corticosteroid into the joint, and in extreme cases surgery is performed to aid in release of the capsule. Some Docs also try to manipulate the joint while you are under anesthesia- essentially you are in la la land, while your doc body slams your shoulder, yanks, pulls, and “puts” your arm back where it “belongs”. Graphic, huh? (it is something to be avoided, but not a gruesome as my description suggests)

PHYSICAL THERAPY:

We want to get back and maintain as much range of motion in your shoulder and your shoulder blade as possible. Your daily function and quality of life is our priority. The most effective treatment for this is manual or hands on mobilization of the joint. Mobilization has been shown to improve pain and function 50% more than exercise instruction alone.

Our goals typically include:

Restoring Range of Motion

Resolution of PAIN

Improved Mechanics of The Shoulder

Improved Strength

Improved Stability

No Functional Limitations…whatsoever!

Each of your amazing bodies deals with these types of issues differently. You also all uniquely heal and respond to treatment. The beautiful part of physical therapists is that we are equip with a gargantuan “bag of tricks” to help us reach our goals sooner rather than later. At Core Wellness for example, we might integrate trigger point dry needling, postural restoration techniques and joint mobilization…its all based on our findings and what your body tells us it needs as we progress.

If you or someone you know is complaining of aches and pains in their shoulder or any other nook and cranny of their body…please, take the time to encourage them to see a medical professional and snuff out issues early in the game.

Cheers to frozen strawberry-banana smoothies, NOT SHOULDERS.

Elizabeth L. Polis PT, DPT