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Author: Dr. Dan Witte

Witte Physical Therapy, Louisville & PlattsmouthArticles by: Dr. Dan Witte
By Dr. Dan Witte Therapy

What are the Different Types of Shoulder Pain?

July 7, 2020 – A common problem a lot of us get is that our shoulder hurts. Outside of back pain, shoulder and knee pain are the next more common ailments we may experience. In this month’s blog series, we are going to dive deeper into shoulder pain.

This week we are going to investigate what the different causes of shoulder pain could be. But first we must understand why these things can happen to our shoulder. The main issue is that our shoulder has so much mobility in it that it is not that stable. We have all the motion we could want in our shoulder which allows for us to do a variety of things with it. However, to have that much motion we cannot have a lot of bony structures in our way. This creates little static stability, meaning that our ligaments and tendons have to work extra hard to keep our shoulder joint in place and avoid dislocation.

normal shoulder anatomy

The different types of shoulder pain are:

    1. Bursitis: Inflammation of the bursa sacs that protect our ligaments and tendons from rubbing abnormally on bones. If this rubbing becomes abnormal or excessive these sacs can get inflamed making shoulder movements painful.
    2. Tendonitis: Inflammation of a tendon in the shoulder that causing pain. The most common tendons are the four rotator cuff tendons and the long head of biceps tendon.
    3. Impingement: Caused by the acromion of your shoulder blade putting pressure into the tendons of your shoulder. It can be caused by a bony abnormality or tendonitis.
    4. Tendon Tears: Often called a rotator cuff tear. This a tear of a tendon of the rotator cuff that helps to provide dynamic stability to the shoulder. These tears make it difficult to do things overhead or to move your elbow away from your side. The long head of biceps can also be a common tendon tear.
    5. Instability: Caused by a variety of factors include tendon or ligamentous issues. Often leads to positions or situations where it feels like your shoulder is going to dislocate.
    6. Arthritis: As discussed in May, arthritis is a condition where the cartilage on the ends of your bone deteriorates causing the two bony ends to rub together. This is often painful and makes any motion difficult.
    7. Fracture: This is caused by a broken humerus or scapula.

The good news is that many of these conditions can be treated and improved on without surgery. Not every rotator cuff tendon tear requires surgery. If you are having shoulder pain give us a call at 402-234-3333 in Louisville or 402-298-4747 in Plattsmouth to schedule a free consultation with a therapist to learn more about what is going on and what your next steps should be to help your pain improve.

References: https://orthoinfo.aaos.org/en/diseases–conditions/shoulder-pain-and-common-shoulder-problems/

By Dr. Dan Witte Exercises

Can Witte 24/7 Wellness Help You?

June 30, 2020 – We have spent the majority of June talking about how to get back into working out as the COVID restrictions have started to be lifted. These items have been discussed in our blogs the last few weeks and have served as a good resource as you work to get back to moving. From the initial steps of working out at home, to getting out and getting going, to the final step of developing a plan that can be sustained.

For many people it is tough to maintain a consistent work out routine without outside help. This could include working out with others, using an online video class, doing in person classes, or going to a gym. Witte 24/7 Wellness offers all of these options!

Witte 24/7 Wellness opened in January of 2019 with the sole purpose of serving the communities that surrounds it with a safe and clean place to workout and get fit. It maintains the hours of being open to our members 24 hours a day, 7 days a week. The goal was to make it as usable as possible for everyone. This includes flexible hours and a variety of equipment to serve as many people as possible.

Our aerobic machines include incline/decline treadmills, adjustable stride ellipticals, various styles of bikes, a NuStep, and a rowing machine. For those who prefer weight lifting we offer cable machines, a Jones machine, dumbbells, barbells, and other free weight items. We also have pylometric equipment, swiss balls, TRX straps, and the space to work on body weighted exercises.

However, if after all of this reading you still are not quite sure where or how to start we have a personal trainer who can help.

Finally, we are launching a new wellness service. This will use the therapy staff of Witte Physical Therapy to provide exercise specific classes and training based on your needs. Multiple levels will be provided for people to find the right fit for them. These services are aimed at members and former PT patients who are interested in keeping their wellness journey moving forward by giving them access to Witte 24/7 Wellness and a professional that can break down their movements and help them reach their goals. More information on these services will be coming out soon.

For any of these services reach out to Dan at 402-234-3333 or email dan@wittephysicaltherapy.com for more information. Mention that you read this blog and receive a discount on your Witte 24/7 Wellness membership or on one of our new wellness services staffed by our therapists! At Witte 24/7 Wellness you can “Get In. Get Fit. Get On With Life.”

By Dr. Dan Witte Exercises

What does being active do for me?

June 23, 2020 – By now hopefully the theme of our blogs in June has made sense. We have moved through the stages of returning to exercise, starting a normal exercise routine, and given ideas of how to get around the excuses of time management to make sure we get our exercises completed. But why are we doing all of this? Usually by the time we start exercising and reach 3-5 weeks of trying to get a new routine we struggle to keep it up. If we can push through for a total of 6-8 weeks your chance of making a real and sustainable change to your routine is at an all time high.

So what are the benefits of staying healthy and getting in all those minutes of exercise?

    1. We are happier. Chemicals are released in our bodies which improve our mood and feeling of well being.
    2. We can lose weight. By increasing the amount of calories we burn throughout the day we can begin to drop those quarantine pounds.
    3. It is good for our muscles and bones. Exercise helps us to keep our muscles and bones strong. This ensures that they are being used appropriately and can delay any health issues for weakness in these areas.
    4. It can give you more energy. Most of us struggle with how much energy we have for all we have to do throughout the day. Instead of reaching for the sugar or caffeine which provide quick and inefficient energy boosts, try getting in your exercises for a pick up.
    5. It can help keep chronic disease away. We discussed this for your bones and muscles earlier, but what about your heart and lungs. These are no different. Exercise helps us to maintain a healthy balance in our body.
    6. It can help with your skin. By exercising we produce antioxidants which can help to improve how our skin looks and feels.
    7. It can help your brain health and improve your memory. Exercise increases blood flow to your brain and produces chemicals which aid brain cells.
    8. It can help you relax and improve your sleep. By increasing your body temperatures with exercise it can actually help your lower them for sleeping.
    9. It can help with your pain. Getting things going and moving can help to reduce joint stiffness and pain.
    10. It can promote a better sex life. By exercising and feeling better about ourselves we can be more into sex. It can lead to more frequent and better quality sexual encounters.

These are great reasons to start exercising. You can use these to fight off the excuses we create in our heads. If you want to start to experience these benefits sooner rather than later, please reach out to Witte Physical Therapy and Witte 24/7 Wellness for further resources and help for you to reach your fitness and wellness goals.

References

https://www.healthline.com/nutrition/10-benefits-of-exercise#section10

By Dr. Dan Witte Exercises

Take a Break and Take a Walk!

June 16, 2020 – We have spent the first two weeks of June exploring how to safely get moving after being at home and what guidelines we should be working up to and following as we get back into our exercise routine. This information can be helpful, but how do we get around the excuses of our busy lives. As the world opens back up, we are getting back into sports, meetings, and longer workdays. These changes can make it hard to work into your exercise routine.

There are some easy things that many of us of think about. First, we can park further away from the building while at work so that we get more steps in. We can take the stairs instead of the elevator. We can get in a routine before or after work to make sure we get our exercise in daily. All of these are probably ones that you have heard or thought about before.

Other ways to work exercises into our daily routine are not always so thought about. You can work to get a standing desk or to sit on an exercise ball. These will work on improving core and LE strength. You can take a 15-minute break in the morning and the afternoon to go on a walk, do some squats or planks, or get in a good stretch. Over lunch bring a cold lunch so you can take it on a walk to a park. Suggest a walking meeting instead of sitting around the table.

If you are a morning person get up 45 minutes earlier and get your workout done. If not and you prefer the evening, make sure you a pick a time that you are usually winding down your workday and done with meetings. Even if you have some more work to do after your workout picking a time and sticking with a routine can make that extra 60-90 minutes of work you do after your workout much more productive. And, if you must finish work before you can do anything else or you get home and just don’t have the time, set up a treadmill, bike, or mat in your living room and work out while you are watching TV. Try to avoid thinking you do not have time to work out, but then you realize you just watched 2 hours of TV without leaving the couch.

A young woman smiles as she holds on to two handles on a climbing wall.

Of course, these always seem easier to read than do. Witte Physical Therapy and Witte 24/7 Wellness are here to help you reach your goals. From free consultations to discuss your current physical health and goals, to wellness programs with our therapists, to personal trainers, we have the resources to help you get and stay fit! Give us a call today to discuss your options.

References

https://www.health.qld.gov.au/news-events/news/30-ways-to-get-active-exercise-fun

https://www.everydayhealth.com/hs/weight-management-guide/easy-ways-to-sneak-exercise-into-your-day/

By Dr. Dan Witte Exercises

Now That We Are Out, How Do We Start Exercising Again?

June 9, 2020 – Now that we have been able to get out and going, we need to make sure we are exercising appropriately. Last week we discussed some simple tips to get started safely and avoid injury. Assuming we have all completed that stage lets talk about some general guidelines for exercise.

For children ages 6-17 they should be engaged in 60 minutes of moderate to vigorous exercise daily. These should include at least 2 days of aerobic exercise (biking, running, walking), at least 2 days of strengthening exercises (lifting body weight), and at least 2 days of bone density exercises (jumping, plyometrics).

For young adults they should be engaged in 150-300 minutes per week of moderate exercise OR 75-150 minutes per week of vigorous exercise. This is especially important for those who sit most of the day. Most of this exercise should be aerobic in nature, but at least 2 days of strength training of major muscle groups is suggested.

Move Your Way - Adults

For older adults they should follow the younger adult guidelines at a lower intensity. Their intensity and time suggestions per week should be adjusted for any chronic health issues they may have. Older adults need to focus on aerobic exercise, strength training, and balance activities.

These guidelines are considerably basic and do not include pregnancy, COVID19, and many other health concerns and conditions. If you feel like these outlines are not for you or you are unsure about what you should be doing please reach out to Witte Physical Therapy in Louisville or Plattsmouth for a free consultation to discuss where you are at and what goals you would like to meet!

References

  1. https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html#:~:text=For%20substantial%20health%20benefits%2C%20adults,or%20an%20equivalent%20combination%20of
  2. https://www.cdc.gov/physicalactivity/basics/adults/index.htm
By Dr. Dan Witte Exercises

After being stuck inside how do I get active and get back out!

June 2, 2020 – With all the reasons for us to stay home and stay away from public places and from each other it has been hard to be as active as some of us may want to be. Now there are some signs that we can start youth sports, get back to the gym (Witte 24/7 Wellness is always open!), and get back outside. This is very welcome news, but we need to make sure that we are getting back into our activity in a way that safe and keeps you away from physical therapists like me!

First, we must understand that we cannot pick back up where we left off. We must work our body back into proper conditioning. If we just jump up out of our desk chair, grab our walking shoes, and head outside then we are opening ourselves up for the possibility of soft tissue injuries and pain. And if that was not bad enough there is the new heat that has come upon us and we must get acclimated to that!

So now we know what not to do let’s talk about what we need to do. Start by doing some basic stretching and range of motion exercises in your home. Focus on improving you hip flexor, hamstring, and calf flexibility. Move up to basic range of motion exercises to improve you lower back mobility. Then finish with some activities to strengthening your shoulder blades and open your chest with some pec stretches.

Now let us take it outside. Get back into what makes you happy. Go for a walk on a trail or around the lake. Hop on your bike and take in the sites. Get back to doing some weightlifting or aerobic activities. Just remember to listen to your body and start slowly with your intensity. As the endorphins of exercise are released you will start to feel like a weight has been lifted and you will begin to remember what you have been missing. Take a few weeks to ramp back up and by the 4th of July you will be back on track!

At Witte Physical Therapy we can help make sure you are as prepared as you can be with a consultation to explore your goals and help you meet them. We also offer wellness services with our therapists and trainers at Witte 24/7 Wellness. Give us a call today to schedule your appointment!

Your Witte Physical Therapy team

#homegrown #backtolife

References

https://connect.uclahealth.org/2020/04/17/5-in-the-house-fitness-ideas-during-quarantine/

By Dr. Dan Witte Exercises

How to kick Uncle Arthur out the door!

May 26, 2020 – So “Uncle Arthur” keeps showing up and we need to know how to get rid of him. He is such an unwanted guest and his presence stops us from doing what we want to do.

Most of us first think of going to the doctor and getting some medicine. There are some options that can help with pain, inflammation, etc, but are these the safest? Should this be the only option that we use or should this be just another option we use in conjunction with other treatments?

Physical therapy is a very viable option. It can help with improving your ROM, which is limited by the changes in your joint, and your strength, which has been decreased causing issues with joint stability. Getting you and your joints moving may help with the ability to lose some weight, which can decrease the stress and pressure through your joints. This is the safest way to avoid putting anything foreign in your body.

Of course, meds and physical therapy are not always enough. For those situations your best option to have surgery to repair, replace, or fuse the joint. For the best results you should avoid fusion as much as possible. The three best reasons to have a joint replacement surgery are pain, pain, and pain. Physical therapy can provide some relief before surgery and can help your rehab after surgery (see our Prehab blog on our blog page).

No matter what is best for you it should be comforting to know that you have options. Witte Physical Therapy can help you navigate which option is best for you. Call us in Louisville at 402-234-3333 or Plattsmouth at 402-298-4747 for a free consultation of your arthritis pain.

I would also like to take this time to thank each of our veterans that have or are currently serving. With Memorial Day this week we want to take the time to remember those that have been lost fighting for our freedom and those loved ones we have lost. You are never forgotten!

Image may contain: 2 people, text

Your Witte Physical Therapy team

#homegrown #backtolife

References

https://www.mayoclinic.org/diseases-conditions/arthritis/diagnosis-treatment/drc-20350777

By Dr. Dan Witte Therapy

How Can I Make Uncle Arthur Stay Away?

May 19, 2020 – The last two weeks we have learned what arthritis is and what the different types of arthritis are. Now that we know these grim facts a lot of us may be asking one big question. What can we do to prevent an unwanted visit from “Uncle Arthur”?

Some of the risk factors that we associate with the different types of arthritis are not preventable. These include family history, age, and sex. We know that if we have a family history of arthritis and/or are wiser in our years we are more likely to get arthritis. If we are female, we are more likely to get rheumatoid arthritis and if we are male then we are more likely to develop gout.

However, some factors can be controlled. First, our weight plays a big role in the development of arthritis. The closer we are to our ideal weight the less stress our joints will endure daily. This will cause the wear and tear on the cartilage in our joints to be at the lowest possible. Previous joint injury also plays a role in the onset of arthritis. If we can protect our joints by being as strong as possible and participating in situations that we can control our chance of having a joint injury is decreased. Unfortunately, things happen and even an ankle sprain can cause arthritis to start to set in.

Osteoarthritis Risk Factors

At Witte Physical Therapy and Witte 24/7 Wellness we have the expertise and the programs to help you manage some of the risk factors that could cause arthritic issues in the future. You can reach out to us to start your therapy or wellness journey and we can develop a plan that is personalized to what you need to reach your goals and lower your risk. Call us in Louisville at 402-234-3333 or Plattsmouth at 402-298-4747 for a free consultation to assess and discuss your questions and options about arthritis issues.

Your Witte Physical Therapy team

#homegrown #backtolife

References:

https://www.mayoclinic.org/diseases-conditions/arthritis/symptoms-causes/syc-20350772

https://creakyjoints.org/symptoms/osteoarthritis-causes-risk-factors/

https://creakyjoints.org/education/rheumatoid-arthritis-risk-factors/

By Dr. Dan Witte Therapy

Uncle Arthur comes in many forms!

May 12, 2020 – Last week we discussed what arthritis is and now we need to understand what types of arthritis could affect us. Not all our “Uncle Arthur’s” are the same!

Osteoarthritis: This is the most common type and is the type of arthritis that most of us think of. It is usually localized to one joint at a time (but it can be present in more than one joint) and involves the breakdown the cartilage found inside the joint. The damage caused can be managed conservatively and/or surgically, but once the damage has occurred it cannot be reversed.

Rheumatoid Arthritis: The is the second most common type of arthritis. It is an autoimmune disorder that causes chronic inflammation in several joints throughout the body at the same time. It is systemic and causes a break down of the bony lining causing pain and deformation in the smaller joints of the body, like your hands for example.

Picture of Osteoarthritis(from www.medicinenet.com)

Several other types of arthritis include ankylosing spondylitis, psoriatic arthritis, gout, etc. These are much less common and can be managed either conservatively and/or surgically.

We would also like to wish a Happy Mother’s Day to all mothers out there. We are especially grateful for the mothers of our staff and patients and our staff and patients that are mothers. We are very, very thankful for all that you do!

Image may contain: possible text that says 'mother (n.) a selfless and loving person who willsacrifice anything for her children. Happy Mother's Day Witte PHYSICAL THERAPY'

Your Witte Physical Therapy team

#homegrown #backtolife

References

https://www.mayoclinic.org/diseases-conditions/arthritis/symptoms-causes/syc-20350772

https://www.medicinenet.com/image-collection/osteoarthritis_picture/picture.htm

 

By Dr. Dan Witte Therapy

Uncle Arthur why are you always coming around?

May 5, 2020 – Of all the uncles that come and visit why does Uncle Arthur stay the longest? Have you ever asked yourself this question? Why does arthritis happen? Why does arthritis cause pain?

According to mayoclinic.org, arthritis is described as the swelling and tenderness of your joint. This is caused by the breakdown of the cartilage that surrounds the end of your bones. This cartilage helps protect your bones from abnormal friction and force which can increase abnormal bony formations causing your joints to become bone on bone. Of course this change in joint alignment can cause pain.

There are many types of arthritis and we will discuss those in next week’s blog. For the month of May we are going to explore the types of arthritis, what you can do to try to decrease your chance of arthritis, and how to manage your arthritis pain.

Comparing rheumatoid arthritis and osteoarthritis

Yesterday was an important date for many of our patients. May the Fourth has become a celebration of all things Star Wars. Today is the 5th of May, or Cinco de Mayo. We are want to wish a Happy May the Fourth and Cinco de Mayo to all of our patients!

Your Witte Physical Therapy team

#homegrown #backtolife

References:

https://www.mayoclinic.org/diseases-conditions/arthritis/symptoms-causes/syc-20350772