Strengthen Your Deltoids to Help Prevent Shoulder Injuries

Strengthen Your Deltoids to Help Prevent Shoulder Injuries

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Article Featured on US News

Two out of every three people will experience a shoulder injury or problem at some point in their lives.

One reason: When it comes to training, the anterior, or front, deltoid muscle gets almost all the attention, while the medial and posterior deltoids get the cold shoulder.

For a study sponsored by the American Council on Exercise, scientists from the University of Wisconsin La Crosse evaluated popular shoulder exercises to see which were most effective.

Popular Deltoid Strength-Training Exercises

  • Barbell upright row
  • Battling ropes
  • Bent-arm lateral raise, great for the medial deltoids
  • Cable diagonal raises
  • Dips
  • Dumbbell front raise
  • Dumbbell shoulder press, tops in training for the anterior deltoids
  • Push-ups
  • Seated rear lateral raise, excellent for the posterior deltoids
  • 45-degree incline row, excellent for the medial and posterior deltoids

While no single exercise can work all three parts, start building a shoulder workout with two that target most of the muscles. Build up to three sets of eight to 15 reps each. At first, you may only be able to lift very light dumbbells, but with consistency, you’ll develop strength over time. When you can complete three full sets, it’s time to increase your weight.

For the seated rear lateral raise, sit on the edge of a bench, feet flat on the floor, a dumbbell next to each foot. Bend over to bring your torso as close as you can to your thighs. Hold a weight in each hand with elbows bent slightly so that each weight is against the outside of each calf. Slowly lift your arms out to the sides and up to shoulder height; your back should stay straight and not move. With control, slowly bring the weights back to start. Repeat up to 15 times.

For the dumbbell shoulder press, stand with feet hip-width apart, knees slightly bent. With a dumbbell in each hand, raise your arms out to the sides until level with your shoulders. Bend your elbows so that your forearms make 90-degree angles with your upper arms, then rotate wrists so that palms are facing forward. This is the start position. Slowly straighten your arms up toward the ceiling. Then with control, lower them to start. Repeat up to 15 times.

Always start a shoulder workout with exercises that target the posterior deltoids because they’re the weakest of the group. As a reminder, strength train no more than three times a week, allowing 48 hours between sessions, and always after warming up the body with light cardio activity.

More information

The American Council on Exercise has an extensive library of deltoid exercises and how to do them safely.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Is a Pinched Nerve Causing Your Shoulder Pain?

Is a Pinched Nerve Causing Your Shoulder Pain?

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Shouldering the pain

Shoulder pain can develop from a variety of sources, such as tendinitis, arthritis, torn cartilage, and many other medical conditions and injuries. One other common cause of shoulder pain is a pinched nerve in the upper spine, also known as cervical radiculopathy.

A nerve can become pinched when bone spurs form around the spinal discs. These discs are the “shock absorbers” between the vertebrae in your spine. Bone spurs are new formations of bone that grow when discs start to weaken with age.

As you get older, the vertebrae become compressed and the discs become thinner. Bone spurs grow around the discs to strengthen them, but that new bone growth can put pressure on the nerve root in the spine.

Signs of a pinched nerve

If a pinched nerve is causing your shoulder pain, you’ll need a thorough physical exam of your neck and shoulder to diagnose the problem. However, there are signs that may help steer you and your doctor in the right direction.

A pinched nerve usually causes pain in one shoulder only. It’s also typically a sharp pain, as opposed to a dull ache or a strain that you might feel if you overworked your muscles. Pain may also worsen if you turn your head. Neck pain and headaches in the back of your head are also signs that the cause of all this discomfort is a pinched nerve.

A pinched nerve may also leave you with a feeling of “pins and needles” in your shoulder. The joint may also feel numb or weak when you try to lift something. In some cases, symptoms extend from the shoulder down the arm to the hand.

Diagnosing shoulder pain

A spine specialist may be able to tell which nerve is being pinched based on the location of your symptoms. However, a comprehensive exam is also necessary. That includes a physical exam of the neck and shoulders.

Your doctor will probably test your reflexes, sensation, and strength. You may be asked to do certain stretches or movements to demonstrate what causes your symptoms, as well as what relieves them. It’s also important that you provide details about your shoulder pain.

You should inform your doctor of when the pain first started and what causes your shoulder to hurt. Also explain or show what causes the pain to subside. Your doctor may want to know if you’ve started exercising more or increased other physical activities.

If you’ve injured your neck or shoulder, you’ll need to provide details of the injury. Because nerves in the spine affect many aspects of your health, you should also tell your doctor if you’ve noticed a change in your bowel habits or bladder function.

Imaging tests

A thorough exam may also include X-rays or MRI scan. An X-ray can provide details of the bones in the spine, but not the nerves and discs. However, an X-ray can tell a doctor how much narrowing has occurred between the vertebrae and whether bone spurs have developed.

An MRI is often more helpful at diagnosing a pinched nerve. That’s because an MRI can reveal the health of nerves and discs. An MRI is painless and doesn’t use radiation. For pain concentrated in the shoulder, an X-ray of the joint may be performed to look for signs of arthritis or injuries to the bones.

An MRI or ultrasound (another noninvasive imaging test) can show the soft tissue in the shoulder and can determine whether the pain is being caused by injured ligaments or tendons.

Treatment after diagnosis

If the source of your shoulder pain is a pinched nerve, your doctor may recommend physical therapy to improve strength and flexibility in your neck and shoulder. You may also be advised to limit the movement of your neck. That may be done with traction or a soft collar worn around the neck for short periods of time.

Other treatments may include anti-inflammatory pain relievers or injections of steroids in the area of the affected nerve. Steroid injections can reduce pain and swelling. If the problem is severe enough, surgery may be an option to remove the bone spur pinching the nerve.

Because a pinched nerve is a problem that can be diagnosed and treated, you shouldn’t hesitate to have that pain in your shoulder evaluated. If the pain is being caused by a different condition, you’re better off knowing what it is so you can avoid further damage and discomfort.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

What Is Physical Therapy? How to Feel and Function Better

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Original Article by WebMD Medical Reference
Your doctor might suggest this type of treatment if you’ve had an injury or illness that makes it hard to do daily tasks. Physical therapy (PT) is care that aims to ease pain and help you function, move, and live better. You may need it to:
  • Relieve pain
  • Improve movement or ability
  • Prevent or recover from a sports injury
  • Prevent disability or surgery
  • Rehab after a stroke, accident, injury, or surgery
  • Work on balance to prevent a slip or fall
  • Manage a chronic illness like diabetes, heart disease, or arthritis
  • Recover after you give birth
  • Control your bowels or bladder
  • Adapt to an artificial limb
  • Learn to use assistive devices like a walker or cane
  • Get a splint or brace

People of all ages get physical therapy. It can treat a variety of health problems.

What Is a Physical Therapist?

These licensed health professionals get specific graduate training in physical therapy. You may hear them called PTs or physiotherapists.

Some PTs get a master’s degree. Others also have a doctorate in physical therapy. They must pass a national exam to get certified. They’re licensed by the states where they practice.Physical therapists look at your needs and guide your therapy. They may perform hands-on treatments for your symptoms. They also teach you special exercises to help you move and function better.In most states, you can go directly to a physical therapist without a referral from your doctor. Or your doctor might prescribe it. Check your insurance policy to see if you need a prescription to cover the cost.If you have a serious illness or injury, a PT won’t take the place of your doctor. But he will work with your doctors and other health care professionals to guide treatments. You’ll feel better and you’ll be more likely to get back full function in the area being treated.PTs often have assistants. They’re also trained to do many types of physical treatments.

What Does a PT Do?

At your first therapy session, your PT will examine and assess your needs. He’ll ask you questions about your pain or other symptoms, your ability to move or do everyday tasks, how well you sleep, and your medical history.

  • How well you can move around, reach, bend, or grasp
  • How well you walk or climb steps
  • Your heartbeat or rhythm while active
  • Your posture or balance

Then, they will work with you to create a treatment plan. It will include your personal goals like functioning and feeling better, plus exercises or other treatments to help you reach them.

You may take less or more time to reach those goals than other people in physical therapy. Everyone is different. You may also have more or fewer sessions than others. It just depends on your needs.

You treatments might include:

  • Exercises or stretches guided by your therapist
  • Massage, heat, or cold therapy, warm water therapy, or ultrasound to ease muscle pain or spasms
  • Rehab to help you learn to use an artificial limb
  • Practice with gadgets that help you move or stay balanced, like a cane or walker

Your therapist will watch your progress and adjust your treatments as necessary.

You can do the exercises your therapist teaches you at home between sessions. This will help you stay on track and improve your fitness.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Avoid Shoulder Pain at Work

Avoid Shoulder Pain at Work

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Overview

Your shoulder consists of several joints that connect to various tendons and muscles. The complexity of your shoulder is what enables you to do so much with your arms. It’s also the reason why many people suffer from shoulder pain and injuries.

Read more

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Bursitis: Understanding Inflammation of the Bursa

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Article by Johnathon Cluett | Found on VeryWell

Every person has hundreds of bursa found throughout the body. The normal function of a bursa is to decrease friction between two surfaces that move in different directions. The bursa is a slippery, fluid-filled sac. Normally, the bursa is thin and contains a small amount of fluid.

A bursa is found where there is a movement of a joint causing two tissues to rub against each other.

For example, behind the elbow or in front of the knee, there is a bursa to allow the skin to move without rubbing against the bone. These movements should be smooth and effortless.

What Is Bursitis?

Under normal circumstances, the bursa provides a slippery surface that has very little friction with movement. Bursitis means that the bursa has become inflamed. The bursa loses its gliding capabilities and becomes more and more irritated when it is moved.

When the condition called bursitis occurs, the normally slippery bursa becomes thickened and swollen. The added bulk of the swollen bursa causes more friction within an already limited space. Also, the smooth gliding bursa becomes gritty and rough. Movement of an inflamed bursa is painful and irritating.

Signs of Bursitis

Bursitis typically results from a repetitive overuse injury or due to prolonged pressure applied directly to the bursa. The next most common cause of bursitis is an acute injury, such as a contusion.

Systemic inflammatory conditions, such as rheumatoid arthritis and gout, may also lead to bursitis. The last major cause of bursitis is an infection. An infected bursitis, also called septic bursitis, occurs when there is infection within the bursa. There is usually a break in the skin over the bursa that causes the infection, but there can also be infection spread to the bursa from within the body.

The most common method to diagnose bursitis is based on examination of a patient. The findings consistent with bursitis include:

  1. Tenderness directly over the bursa. An inflamed bursa is usually tender to the touch. Even a bursa deep inside the body may have pain when pressure is applied to the area. Sometimes your examiner will manipulate the area around the bursa to compress the bursa sac to detect tenderness of the area.
  2. Pain with movement of overlying muscles and tendons. When a bursa is inflamed, normal movements of the soft-tissues surrounding the bursa may become painful. Sometimes a grinding sensation called crepitus can be felt when these normally smooth movements become rough.
  3. Swelling of the bursa. When the bursa is located in a superficial location (such as above the kneecap or behind the elbow), the swelling of the bursa may be seen or felt.

If there is a suspicion of infection, your doctor may obtain some of the fluid from the swollen bursa for microscopic analysis. The fluid can usually be suctioned from the bursa with a small needle and a syringe.

Imaging tests such as x-rays and MRIs are not usually needed to make the diagnosis of bursitis but may be performed to ensure there is no other problem, such as a fracture, that could be causing the symptoms of pain and swelling.

If you have any sign of infection associated with bursitis you should alert your doctor immediately.These signs of infection include:

  • Open wounds around the area of bursitis
  • Redness of increasing warmth the skin
  • Systemic signs of infection such as fevers, chills, and sweats

Treatment of Bursitis

Treatment of bursitis depends on the specific type of bursitis, but the general focus is to rest the bursa, decrease inflammation, and allow time for recovery. Most all cases of bursitis will recover with non-invasive treatments. While there are some situations where bursitis may take months to resolve, there will typically be a gradual improvement in symptoms.

When the bursitis is persistent despite appropriate treatment, surgical excision of the bursa is an option. In people diagnosed with an infection of the bursa, a septic bursitis, there will also need to be appropriate antibiotic treatment.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

3 Common Shoulder Sports Injuries

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Article by Amy Haddad | Found on Sports-Health.com

The shoulder is the most mobile joint in the body, which also makes it prone to injury. If you’re an athlete, taxing your shoulder over time with repetitive, overhead movements or participating in contact sports may put your shoulder at risk for injury.

These are three common shoulder injuries caused by sports participation: Read more

orthopaedic doctors, albuquerque

Shoulder Pain May Be Linked To Increased Heart Disease Risk

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Article Found on Knowridge Science Report

A new study led by investigators at the University of Utah School of Medicine finds that individuals with symptoms that put them at increased risk for heart disease could be more likely to have shoulder problems, including joint pain and rotator cuff injury.

“If someone has rotator cuff problems, it could be a sign that there is something else going on. They may need to manage risk factors for heart disease,” says the study’s lead author Kurt Hegmann.

The research is published in the Journal of Occupational and Environmental Medicine.

Repeated physical stress is most frequently blamed for aggravating shoulder joints and the muscles and tendons that surround them.

Think about a pitcher who throws a baseball 100 times a day. While physical exertion can certainly be an irritant, accumulating evidence points other factors that could also be at play.

Previous research found that people who had an increased risk for heart disease also had a tendency toward carpal tunnel syndrome, Achilles tendinitis, and tennis elbow, all musculoskeletal disorders.

The current study by Hegmann and colleagues adds shoulder problems to the list and takes the connection one step further.

The more heart disease risk factors that each of the study participants had racked up — including high blood pressure, high cholesterol, diabetes — the more likely they were to have had shoulder trouble.

36 participants with the most severe collection of risk factors were 4.6 times more likely than those with none of the risk factors to have had shoulder joint pain.

They were also nearly six times more likely to have had a second shoulder condition, rotator cuff tendinopathy. Participants with mid-level heart risk were less likely to have had either shoulder condition, at 1.5 to 3-fold.

Shared trends bolster that there could be a relationship between heart risk and shoulder problems, but researchers will need to follow up with a prospective study to prove cause and effect.

It may seem like physical strain would be at least just as likely to cause shoulder pain but data from the 1,226 skilled laborers who took part in the study suggest otherwise. Ergonomists carefully monitored airbag manufacturers, meat, processors, cabinet makers and skilled laborers.

Every forceful twist, push, and pull was factored into a strain index assigned to each worker. But a more straining job did not translate to an uptick in shoulder difficulties. Nor did more time spent doing other physical activities.

“What we think we are seeing is that high force can accelerate rotator cuff issues but is not the primary driver,” says Hegmann. “Cardiovascular disease risk factors could be more important than job factors for incurring these types of problems.”

He says it’s possible that controlling blood pressure and other heart risk factors could alleviate shoulder discomfort, too.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Tennis Elbow (Lateral Epicondylitis)

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Article Featured on WebMD

Tennis elbow is a type of tendinitis — swelling of the tendons — that causes pain in the elbow and arm. These tendons are bands of tough tissue that connect the muscles of your lower arm to the bone. Despite its name, you can still get tennis elbow even if you’ve never been near a tennis court. Instead, any repetitive gripping activities, especially if they use the thumb and first two fingers, may contribute to tennis elbow. Tennis elbow is the most common reason that people see their doctors for elbow pain. It can pop up in people of any age, but it’s most common at about age 40.
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5 Exercises for Rotator Cuff Pain

5 Exercises for Rotator Cuff Pain

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What is a rotator cuff injury?

As sports fans and athletes alike know, shoulder injuries are serious business. They can be extremely painful, limiting, and slow to heal. As physical therapist and founder of WebPT Heidi Jannenga explains, the rotator cuff is a common shoulder injury site, though there are plenty of exercises to help you recover.

The rotator cuff is a group of four muscles that stabilize the shoulder and allow it to move. Jannenga says you should visualize the head of the arm bone as a golf ball, and the area of the shoulder blade as a golf tee: “The rotator cuff serves as a sleeve that enables the ball to spin and roll while remaining on the tee.”

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Torn Rotator Cuff

Rotator Cuff Tears

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Article Featured on AAOS.ORG

A rotator cuff tear is a common cause of pain and disability among adults. In 2008, close to 2 million people in the United States went to their doctors because of a rotator cuff problem. A torn rotator cuff will weaken your shoulder. This means that many daily activities, like combing your hair or getting dressed, may become painful and difficult to do.

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