Injury Report: Rotator Cuff Injuries

The rotator cuff is a common place for injuries to occur.  Surrounding the shoulder is a group of four small muscles that make up the rotator cuff.  The supraspinatus and subscapularis are in the front of the shoulder and the infraspinatus and teres minor are in the back of the shoulder.  These four muscles are used to depress the humerus and stop impingement from happening when elevating the shoulder. 

Schiff states that injuries to the rotator cuff are especially common in men over 65, as well as in athletes with repetitive overhead motions, such as swimming, throwing, and serving in racquet sports.  Tears, tendonitis, and bursitis are possible pain contributors.  In order to reduce the risk of injury, or prevent further injury, proper evaluation is important.

There are many probable causes as to why injuries occur to the rotator cuff, such as over use, throwing at higher velocities, lack of functional range of motion, and lack of proper warm up, Busch states.  According the Schiff, the most likely part of the rotator cuff to get injured is the supraspinatus.  The action connected with this is initiating and aiding the upward movement of the shoulder.  If there is persistent pain in the outside part of the upper arm, and significant difficulty raising the arm, the supraspinatus is likely the culprit.

No matter what the sport or movement, proper conditioning and warm up is vital to help maintain healthy functional movements.  Many people primarily workout the front of their bodies, or are in a forward position with the arms, like being at a desk.  It is important to work the back side of the body equally in order to prevent any imbalances or instability from occurring.  A proper flexibility program is also important to maintain a healthy range of motion.

Sources:

Busch, Andrew “Preventing Injuries in the Overhead Athlete, Part 1” http://www.ptonthenet.com/articles/preventing-arm-injuries-in-overhead-athletes-part-1-3579

Schiff, Brian.  “Save Your Clients’ Shoulders.”  http://www.ptonthenet.com/articles/Save-Your-Clients%e2%80%99-Shoulders-2533

Do you have more questions regarding rotator cuff injuries? Our exercise physiologists would be happy to help you with any questions you have regarding this or any other topic. 

Recipe of the Week!

 Pistachio Pesto Chicken Pasta

Prep time: 20 mins     Cook time: 20 mins

Total time: 40 mins    Serves: 3-4

Ingredients

• 1 medium spaghetti squash, halved, seeds and excess threads removed
• 1/2-2/3lbs chicken, sliced or cubed
• 1 cup pistachios, unsalted and shelled
• 1-1 1/2 cup basil leaves
• 2 garlic cloves
• 1/2-1 cup olive oil
• juice of 1 lemon
• salt and pepper to taste
• handful of sundried tomatoes, sliced, to garnish

Instructions

1. Preheat your oven to 425 degrees.
2. Cut your spaghetti squash in half, lengthwise, use a spoon to scoop out the excess seeds and place open side down on a baking sheet and cook for 20-25 minutes or until spaghetti squash is soft to the touch.
3. While your spaghetti squash cooks, put your pistachios in a food processor and pulse.
4. Then add your garlic cloves and basil and turn food processor on.
5. While food processor is still on, add your olive oil slowly until your pesto becomes your preference of “thickness” and then add your lemon juice.
6. Now heat up a large skillet under medium heat with a couple tablespoons of olive oil in it. Add your chicken to the skillet along with some salt and pepper and cook chicken on both sides until almost cooked through, then add your pesto to the pan.
7. Coat chicken in pesto.
8. When your spaghetti squash is done cooking and has cooled a bit, use a fork to pull the threads out of the spaghetti squash and place directly into your pesto and chicken pan.
9. Combine all together.
10. Add to a bowl, top with some leftover chopped pistachios and sundried tomatoes.

Source: www.paleomg.com



Recipe of the week!

Shrimp and Orzo Salad

Prep/Total Time: 30 min.                    Yield: 16 Servings

Ingredients

1 package (16 ounces) orzo pasta

3/4 pound cooked medium shrimp, peeled, deveined and cut into thirds

1 cup finely chopped green pepper

1 cup finely chopped sweet red pepper

1 can (14 ounces) water-packed artichoke hearts, rinsed, drained and quartered

3/4 cup finely chopped red onion

1/2 cup minced fresh parsley

1/3 cup chopped fresh dill

1/3 cup chopped pimiento-stuffed olives

1/2 cup white wine vinegar

3 garlic cloves, minced

1 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon pepper

1/4 cup olive oil

Directions

Cook pasta according to package directions; drain and rinse in cold water. Place in a large bowl; add the shrimp, peppers, artichokes, onion, parsley, dill and olives.

In a small bowl, combine the vinegar, garlic, salt, basil, oregano and pepper. Slowly whisk in oil. Pour over pasta mixture and toss to coat. Refrigerate until serving.

Nutritional Facts- per serving: 3/4 cup equals 179 calories, 5 g fat (1 g saturated fat), 32 mg cholesterol, 297 mg sodium, 25 g carbohydrate, 2 g fiber, 9 g protein.

Thai Turkey Lettuce Wraps

  

Prep: 30 Min
Total: 30 Min
Makes: 12 lettuce wraps

Ingredients

1 1/4lb ground turkey

1/4cup chopped green onions (4 medium)

3 tablespoons chopped fresh cilantro

1 tablespoon chopped fresh mint

2 tablespoons fresh lime juice

2 tablespoons fish sauce

3 tablespoons creamy peanut butter

2 teaspoons garlic and red chile paste

1 teaspoon sugar

½ teaspoon crushed red pepper flakes

1 cup shredded carrots

1/3 cup chopped salted peanuts

12 medium Bibb lettuce leaves, rinsed, patted dry with paper towel

Directions

1. In 10-inch nonstick skillet, cook turkey over medium-high heat, stirring frequently, until thoroughly cooked; drain and return to skillet. Stir in green onions, cilantro, mint, lime juice, fish sauce, peanut butter, chile paste, sugar and red pepper flakes. Cook 3 to 4 minutes longer or until hot.

2. To serve, spoon 2 heaping tablespoons turkey mixture, 2 tablespoons carrots and 1 teaspoon peanuts onto each lettuce leaf; wrap around filling. Serve warm.

Nutrition - per lettuce wrap: Calories 97; Total Fat 4g (sat 1g); Sodium 180mg; Total Carb 7g; Dietary Fiber 3g; Protein 9g