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Posted by on May 18, 2020 | 0 comments

How To Deal With Trigger Point Pain

Trigger points are painful nodules in the muscle. The thing that makes them special is that they can cause pain elsewhere from where the tender spot is. So today, what I’d like to go over is an area of pain that a lot of people suffer from because they sit too long, or just doing daily activities. A lot of people complain of having pain all along the top of their shoulder, even up the back of their neck, and down around the top of their shoulder blade. This whole area is a common area that people are sore and painful. Headaches coming around the side of your head, up over the top of your head, and even behind your eye are also common. These can all be caused from a trigger point.

Let’s talk about trigger points. You’ve got muscles that are basically like these rubber bands. You’ve got hundreds of thousands of fibers that stretch and come back together when a muscle shortens and stretches. A trigger point is a small nodule like a knot in a rubber band. Everything around it can move but the area where the knot is.

Trigger points are typically about the size of the pea, so they’re a small area. Sometimes, because of that knot, you can have a little tight band that runs either way from it. This is when you feel like a little rope underneath the muscle. This is not be confused with a cramp. A cramp is when the whole muscle tightens and spasms up. A trigger point is just a very small nodule, and it’s always going to be painful when pressed upon.

The other thing that distinguishes it is that if you press on that knot, it can send pain somewhere else. And this is where people get confused because they try to treat where the pain is going when this actual pain is coming from a different location.

Check out our YouTube page where I will demonstrate four different trigger points that are typically active when you have pain over the top of your shoulder, or are dealing with headaches, and I will show you how to treat these yourselves. If you have further questions, contact us at Fitness4LifePT.com.

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Posted by on Feb 19, 2019 | 0 comments

Testing Your Shoulder For Shoulder Impingement

A common problem that people have is shoulder pain, with the possible cause being shoulder impingement. Shoulder impingement is a name that gets thrown around a lot, but is basically a pinching type of pain. Because this is so common, we would like to show you three different ways you can screen yourself at home to see if you potentially have it, or if it is something that is not far away.

There are lot structures at play when you are moving your shoulder, and they can get pinched and cause pain if your mechanics are incorrect, if you have tightness somewhere, if your posture is not good, or simply if your shoulder blade is not moving like it should.

Watch our video below to see how you can administer three different tests to determine if you have a possible sign of impingement. If so, give us a call so we can work out a plan to get you on the mend.

Stay tuned to see various exercises you can do to increase your shoulder mobility safely. Make sure to subscribe to our YouTube Channel!

As always, contact us here if you have any questions or concerns!

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Posted by on Jan 9, 2018 | 0 comments

Range Of Motion Exercises 12 Weeks Post Op Rotator Cuff Surgery

Range of motion exercises are an important part of recovery from rotator cuff surgery. In this video, Mark explains simple exercises that you can do in a standard doorway, or whatever is comfortable. Watch as he does gentle stretching starting with raising his arm over head while rotating his pelvis, then keeping his arm at chest height while rotating his pelvis, then finally reaching behind.

Important to note: Do NOT force anything. Do NOT increase your pain level, and definitely do NOT do these moves unless your doctor has given approval.

Another thing to note: don’t forget to work your lower half. In this case, Mark is doing body weight squats. There is a carry over affect that will help with your upper body strength as well as get your heart rate going. Stay tuned to our YouTube Channel so you can see him demonstrate different types of body weight squats.

Got questions about range of motion exercises or rotator cuff surgery recovery? Just ask Mark by contacting our office!

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Posted by on Dec 12, 2017 | 0 comments

Recovery Tips For Rotator Cuff Surgery

Mark is now eight weeks post-op from rotator cuff surgery. Here, he is explaining some exercises you can do to help improve your range of motion. In the video, he is demonstrating a pulley system that helps with active assist range of motion, as well as passive assist range of motion.

The other exercise he demonstrates is an alternative to the finger tip walking movement that is often prescribed. He has found this puts more stress on the shoulder, so he incorporates a soft ball to use instead to assist you with this exercise.

To see the rest of the tips Mark has given for those of you about to have rotator cuff surgery, please visit our YouTube channel to see all of the videos.

Rotator cuff surgery and injuries can be very complicated. If you have any questions or concerns, please contact our clinic. Mark is happy to help you!

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Posted by on Nov 6, 2017 | 0 comments

Tips For Recovering From Rotator Cuff Surgery

“Physician, Heal Thyself” takes on a whole new meaning now. Mark personally had rotator cuff surgery and now has new insight and appreciation for what his patients go through. Mark wants to share some helpful do’s and don’ts that will help you as your recover including:

How the first six weeks are the most critical – take your time and follow your physician’s advice.

Learn the different types of range of motion which include:

  • Passive range of motion means someone is moving your joint FOR YOU – without your assistance. You offer no help.
  • Active assist range of motion means using a pulley or tool that helps you move the joint.
  • Active range of motion means you can move it on your own without assistance.

Rotator cuff surgery and injuries can be very complicated. If you have any questions or concerns, please contact our clinic. Mark is happy to help you!

 

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