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I’m 
not a fan of cortisone 
shots. I don’t 

like injecting 
things into mybody that I might 
become dependent 
on or that 
could have longterm 
effects. 
Cortisone shots 
are generally 
safe, but they can 
cause temporary 
pain, bruising, or 
skin changes. Repeated 
injections 
may weaken 
tendons or cartilage, 
and people 
with diabetes can 

see a short-term rise in blood sugar. Using ultrasound 
guidance helps reduce some risks by placing 
the medicine exactly where it’s needed. I’ve never 
wanted a quick fix or a way to mask pain instead of 
addressing the underlying problem. 

But sometimes, even for someone like me, they 
make a huge difference. 

Eight months ago, as you know, I had shoulder surgery. 
I had a supraspinatus repair with a biceps tenodesis, 
and while the procedures went well, I still 
have lingering pain and movement restrictions. Mybicep hasn’t fully recovered, which keeps me from 
stretching my arm backward or getting into a dip 
position—two things I could do before surgery and 
am determined to regain. Even with diligent therapy 
and strength work, progress has been slow. 

After months of frustration, my doctor suggested 
a cortisone injection. I hesitated. I wanted to avoid 
another needle in my shoulder, but the pain and 
limitation were holding me back from getting 
stronger. This time, though, I opted for an ultrasound-
guided injection rather than a regular cortisone 
shot. 

Here’s the difference: 
A regular cortisone shot is what most people get. 
The doctor locates the inflamed spot and injects the 
medication “blind,” based on anatomy and experience. 
It’s quick and inexpensive but doesn’t alwayshit the right place—especially in tricky joints like 
the shoulder. Sometimes the medicine misses the 
target, limiting how much relief you feel.
Ultrasound-guided shots are different. Using real-
time imaging, the doctor can see exactly where the 
inflammation is and place the needle precisely in 
the joint, tendon, or bursa. Studies back up why 
this matters: blind shots only hit the intended spot 
about 40–76% of the time, while ultrasound-guided 
injections reach the target 63–100% of the time. In 

B3B3 
SPORTS, FITNESS &SPORTS, FITNESS & 
HEALTHY LIVINGHEALTHY LIVING 
Mountain Views-News Saturday, February 14, 2026 
THE RIGHT SHOT 

UNLOCK YOUR LIFE 


Lori A. Harris 


SOLVITUR AMBULANDO: 
It Is Solved By Walking 

From peace monks to Thoreau and King, change has always 
moved on foot. 

A line of robed Buddhist monks, walking single file along Amer


ican highways in winter, touched our hearts this week. They 

started their journey in October. These monks completed the 

2,300 mile “Walk for Peace” across the United States, step by 

step, through storms, traffic noise, and political boundaries. They 
carried no signs but their own presence. They didn’t shout. They walked. 

Their leader said this was not a protest against anyone. It was a pilgrimage meant to awaken 
the peace that already exists within each of us. Watching the monks, I remembered the 
Latin phrase: solvitur ambuland is solved by walking.” Life is sometimes about motion. 
When faced with a problem, the answer is to stand up and move. Theoretical problem, 
practical solution. 

For me, and maybe for you, it’s also a way of thinking about our civic and spiritual lives. 
We don’t resolve our deepest problems by arguing about them. We resolve them by taking 
a step. Last spring, I did my own small devotional walk on the Camino de Santiago, joining 
a centuries old stream of pilgrims who have walked toward Santiago as an act of reflection, 
healing, and faith. Day after day, I learned on my own that inner questions are often 
worked out one ordinary, imperfect step at a time. 

Two of my guides understood this. Henry David Thoreau, my personal mentor, wrote that 
he needed to spend at least four hours a day “sauntering” through woods and fields, “absolutely 
free from all worldly engagements.” Walking, for him, was not fitness or leisure; 
it was a spiritual vocation and a quiet refusal of a society moving too fast in the wrongdirection. 

His essay on civil disobedience, and the time he spent in jail for refusing to support slavery 
and war, later traveled, on foot, into the imaginations of others. Mohandas Gandhi 
read Thoreau and carried those ideas into the salt marches that helped end British rule in 
India. Martin Luther King Jr. read both Thoreau and Gandhi and turned their ideas into 
bus boycotts, freedom marches, and a long walk across the Edmund Pettus Bridge. Harriet 
Tubman walked people out of slavery along the Underground Railroad, acting in faith with 
each step. None of these leaders led from a desk. They led with their bodies in motion.
I’ve been a student of Thich Nhat Hanh for over a decade. His practice of walking meditation, 
each step taken in mindfulness, on a sidewalk or in a forest, has taught me that 
walking can be prayer, protest, and healing all at once. When we walk in awareness, we 
remember that we have a body, a breath, and a choice about what we do next. 

We don’t need to walk across the country. We can walk across the street to check on a 
neighbor. We can walk to a local meeting instead of staying home and scrolling. We can 
take a ten minute peace walk before we fire off that angry email or social media post. All 
transformation starts the same way: with a single step. In a divided country, that may be 
the simplest and most radical thing we can still do together. 

What step toward peace will you take this week? Share it with me at lori@loriaharris.com. 

Lori A. Harris is an award-winning coach and podcast host. You can learn more about how 
she can help you at loriaharris.com. 

"Let gratitude be the pillow upon which you kneel to say your nightly prayer. And let faith be the 
bridge you build to overcome evil and welcome good."
Maya Angelou 

shoulder injections specifically, accuracy jumps to 
87–93% compared with 27–73% for blind shots. 
That precision often means better pain relief and 
improved function—at least in the weeks right after 
the injection. 

When I got my ultrasound-guided shot, the difference 
was immediate. The shoulder pain eased right 
away, and I could feel my range of motion improving. 
The bicep still isn’t fully back to pre-surgery 
strength, but I now have the freedom to begin 
pushing toward those two movements I’ve been 
missing. Without the precise placement, the relief 
might not have been so complete. 

For anyone considering cortisone, here are a few 
things to keep in mind:

• Ask about ultrasound guidance. If your 
joint is small, complex, or has had surgery, it can 
make a real difference. 
• Understand it’s not a cure. Cortisone can 
reduce pain and inflammation temporarily, but it 
doesn’t replace physical therapy, strengthening, or 
proper care.
• Consider timing. Sometimes a well-placed 
injection allows you to work harder in therapy, 
which can speed long-term recovery.
• Check availability and cost. Not all offices 
offer ultrasound guidance, and insurance coverage 
can vary. 
From my experience, the lesson is clear: while cortisone 
shots aren’t my favorite, getting one with 
precision can be a game-changer. It’s not about taking 
the easy way out—it’s about giving your body a 
chance to heal properly while reducing the barriers 
that pain creates.

Pain and limited movement are frustrating, especially 
when you’ve been active and strong before 
an injury. Cortisone injections, particularly ultrasound-
guided ones, can provide the window of relief 
you need to rebuild strength, regain mobility, 
and get back to the activities you love.

I’m now focused on two goals: regaining the ability 
to stretch my arm backward fully and returning 
to dip exercises. With the shot helping reduce 
inflammation and pain, I finally feel like I have the 
chance to reach those goals safely.

Cortisone isn’t for everyone, and it’s not a permanent 
fix. But when administered correctly, it 
can provide the boost needed to take the next stepin recovery. For anyone struggling with lingeringjoint pain after surgery or chronic injury, it’s worth 
asking your doctor whether ultrasound-guided 
cortisone might make the difference between temporary 
relief and a breakthrough in your therapy.

I still approach injections cautiously, but this one 
worked exactly as intended. Pain eased, mobility 
returned, and for the first time in months, I can 
see myself working back toward the strength and 
movements I had before surgery. Sometimes, the 
right shot—placed in exactly the right spot—makes 
all the difference. 

ALL THINGS by Jeff Brown 


10 LOVING MINI RITUALS BOOST 
INTIMACY, & CONNECTION 

1. The 4-Second Kiss 
Purpose: Slow down, be present, release bonding hormones. 
When: Anytime Creates intimacy and togetherness 
.Yum! 

2. The 20-Second HugPurpose: Physical touch increases oxytocin and reduces 
stress. Tip: Hold each other without distractions—
phones down! Feels wonderful! 
3. Morning Check-InPurpose: Set emotional tone for the day. How: Ask 
one simple question like, “How are you feeling today?” 
Time: 30–60 seconds over coffee or breakfast. 
4. The “I Appreciate You” StatementPurpose: Reinforce admiration and respect. How: Say one specific thing you admire or are 
grateful for. Example: “I love how patient you were with the kids today.” 
5. Hand-Holding or Touch During TasksPurpose: Maintain physical connection without interrupting routines.Tip: Hold hands while 
walking, cooking, or watching TV. 
6. Eye Contact RitualPurpose: Deepens emotional attunement. How: Look into each other’s eyes for 20–30 seconds 
once a day. Bonus: Smile while doing it — triggers positive emotional feedback. 
7. Daily ComplimentPurpose: Keeps admiration alive. How: Give a genuine compliment about appearance, effort, 
or personality. 
8. Shared Mini Celebration 
Purpose: Celebrate small wins together. How: High-five, small toast, or verbal acknowledgment 
for achievements big or small. 
9. Goodnight RitualPurpose: Ends the day connected, reduces stress before sleep. How: Kiss, hug, or verbal check-
in: “I love you, sleep well.” 
10.Quick “Thinking of You” MessagePurpose: Maintains connection during busy days. How: Text, voice note, or sticky note with a 
short message: “You make me smile,” or “Can’t wait to see you tonight.” 
Variety keeps it fresh: Mix physical touch, verbal affirmation, and shared experiences. 


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