Written by: Taylor Post CAT(C), Certified Athletic Therapist
A joint sprain is the overstretching or tearing of ligaments. Ligaments are bands of fibrous connective tissue that connect bone to bone. The main purpose of a ligament is to hold structures together, so an injury to a ligament (sprain) will often result in instability of the joint.
A joint strain is the overstretching or tearing of muscles or tendons. Tendons mostly connect muscle to bone. Their main function is to move the bone or structure that they attach to. For this reason a strained muscle or tendon often involves weakness.
If you suspect that you have sustained a strain or sprain, the outlook and recovery time will depend on the severity of the injury. A full assessment by an Athletic Therapist will determine any deficits in joint range of motion, function or strength. Getting a proper diagnosis and treatment as soon as possible after the injury can only help achieve a faster recovery!
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What is the Meaning of Being Healthy?
Experiencing DOMS after a workout means you worked hard enough to trigger changes in the muscle. This does not mean however, that you need to feel soreness after exercise for it to have been an effective or meaningful workout. It’s just a signal from our body to ease up and allow the body to recover/rebuild.
The bad news is, DOMS can affect just about everyone, from elite athletes to beginners. Regardless of fitness level, you will experience soreness if you crank up your workout intensity or try a new type of activity that your body isn’t used to. The good news is that this pain is temporary (DOMS usually resolve after 2-4 days), and that your body will naturally adapt to come back stronger. There are also steps that you can take to help ease your pain in the meantime. Check out the list below for a quick guide to defeating DOMS.
Take Time to Rest/ Sleep
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The Benefits of Stretching
Written by: Melanie Talastas-Soriano, Certified Athletic Therapist
Low back pain or injury can be debilitating for an individual as it is a central part of the body. Low back pain has various causes and severities. There are many structures of the body that can be affected when talking about low back pain. For instance, disc conditions (herniated disc, bulge disc, or disc fracture), soft tissue strain (quadratuslumborum muscle, erector spinae muscle group and glutes) and ligamentous sprain (sacroiliac ligament / joint irritation, facet joint sprain) to name a few.
As an athletic therapist, I have assessed and treated low back pain many times. Often, I see patients with what doctors call mechanical low back pain which is considered a chronic strain of the muscles of the low back. The treatments involve a combination of passive treatments, core conditioning and stretches. The individuals affected are mostly people who have jobs that require repetitive bending and twisting, trauma, postural (ex. pregnant women) or sedentary (sitting all day in front of a computer). If you are suffering with low back pain, here are some low back stretches to help you relieve some of the discomfort.
These stretches for the low back can help mostly with soft tissue injury. Please consult your doctor first before performing these exercises, especially if you have a serious back injury (ex., disc injury).
These stretches focus on spine and low back muscle flexibility. It will help alleviate pain and muscular tightness. By loosening the muscles around the spine, it will reduce the pressure around the nerves that has been causing you some pain or tingling down the leg.
These simple stretches can help you function better every day. Perform these stretches every other day, once a day for starters. Then, progress to performing them daily, more than once a day if you wish. If you have a training program that you are currently working on, these stretches can be a great addition.
If you want a customized plan to help with your low back pain or have a question or want some more information, you can book a free 15 minutes virtual consultation with Jessica, Team Insahyu's Athletic Therapy Certification Candidate. Call (204) 885-9292 or click here to book an appointment with one of our certified athletic therapists.
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