BLOG
Our blog will feature our Healthy Lifestyle article on Ang Peryodiko Newspaper: Rehab and Exercise Tips. This will also be a guide to our Rehab and Therapy clients.
9/19/2018 0 Comments Golfer's Elbow Part 2Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer Golfer’s elbow also known as medial epicondylitis (inflammation of the wrist flexor tendon), can be managed by simple rehabilitation exercises and at home pain management. ACUTE EPICONDYLITIS For an acute condition of elbow pain, I recommend to first decrease the swelling, decrease the pain, decrease redness by cryotherapy (ice). Specifically, use the ice massage technique using ice cubes or ice in a dixie cup or styrofoam cup. You need to apply the ice directly to the painful area but moving it around in a circular motion as if you’re massing that area. The ice massage technique have been proven to be very effective for this type of injury where the painful area is on the bony part of the elbow (body). A lot of my clients have been happy with the result of the ice massage for their injury to have decrease pain and swelling to the injured area. Using the ice pack is ok but it may not reach the painful area due to bony parts of the elbow, however, if this is all you have, you can try your best to position the ice pack around the medial elbow. CHRONIC EPICONDYLITIS For individuals that have been experiencing pain on the elbow possibly from repetitive motion at work for example will need to rehabilitate the elbow/forearm muscles to restore strength by introducing wrists, elbow and hand exercises. Also, the muscles at this stage of the injury will be stiff and sore that applying heat will help loosen the muscles to prepare for rehab exercises. Overtime, one of the most important strength that you need to restore is the grip strength. You can work on your grip strength by using stress balls, hand puddy or finger webbing. Complete grip exercises 3 sets of 20 repetitions. Other exercises are to strengthen the forearm muscles because these muscles and muscle tendon is attached to the elbow. Use light weight from 5lbs – 10lbs depending on your fitness level. Lighter weight is better to start with and then increase from there. Complete these exercises 3 sets of 10 repetitions. Another exercises to restore the forearm strength is the elbow supination and pronation (rotating the forearms) using a hammer. Perfect weight to control the rotation of the forearm on the fixed elbow. 3 sets of 10 repetitions are recommended. Elbow strap helps temporarily to decrease pain during work and sports activity. You can get this strap at a medical store like innovative medical supplies, liberty athletic + medical supplies, diamond athletics which ever store is near your area. IN CLINIC CARE If you seek Athletic Therapy at Insahyu Training + Therapy, expect to feel better and understand how to take care of your elbow pain. There are other modalities that we use in clinic care like, ultrasound to apply deep heating into the injured area, apply heat and most importantly, hands on massage to reduce residual swelling and to help stiff muscles return to its proper alignment. Aside from in clinic care mentioned, you will have home program just like the above rehab tips and more. We also apply rock tape/kinesio tape on the elbow to help with activities for the next couple of days. I hope this rehab and exercise tips helped you aid your aching elbow. If at home pain management does not help, come and see us at our clinic located at 250 Saulteaux Crescent near Boeing and MacDon industries. Call Melanie at 204-999-0933 or book your appointment on line.
0 Comments
8/6/2018 1 Comment GOLFER'S ELBOW Part 1Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer Golfer's elbow is a term used to describe an injury on the medial (inside) part of the elbow. The game of golf requires concentration, precision and full body motion that little movement like missing the ball, hitting the ground overuse movements or improper swing techniques can affect the wrist or elbow joint that may lead to inflammation of the tendon, medical term known as medial epicondylitis. Medial and lateral epicondyle is where the flexor and extensor (forearm) muscle tendons are attached. Although the medial epicondylitis is not limited to golfers, there are other daily activities that can cause injury to the medial elbow. For example, cooking, painting, computer work and racket sports can also contribute to elbow pain. Improper or overuse wrist movements or gripping are other contributing factor in the development of medial epicondylitis. The pain you feel will be deep to the medial part of the elbow, by the bony prominence (epicondyle), you may also feel muscle soreness above and below the elbow joint. Tightness and stiffness on the forearms when trying to move your wrists can be present as well. Mild swelling or redness around the area can also be present. Acute epicondylitis: expected symptoms
There are rehab exercises and self treatments you should try to aid your sore elbow. These recommendations will be on our next article Golfer’s Elbow Part II – Rehab. to edit. 5/21/2018 0 Comments De Querv......what???Written by: Taylor Post BA-Kin, CAT(C)
Athletic Therapist While few are able to pronounce its name, De Quervain’s tenosynovitis is one of the most common injuries to the wrist and hand. De Quervain’s tenosynovitis refers to the inflammation of the tendons that control movement of the thumb. These tendons, called abductor pollicis longus (APL) and extensor pollicis brevis (EPB) are encased in a tendon sheath, which acts like a membranous covering. Repeated movement can cause the tendon sheath to become inflamed and thickened. This leads to pain and often swelling located at the base of the thumb. What causes De Quervain’s tenosynovitis? Overuse or repetitive movements of the thumb and wrist are usually the root cause of De Quervain’s tenosynovitis. One of the most common cases of De Quervain’s is in new mothers, due to the repetitive movements associated with lifting, carrying and nursing their baby. So much so, that this injury has also been nicknamed “mommy thumb”. The hormonal changes associated with pregnancy also put women at increased risk. Jobs or hobbies that involve repetitive hand and wrist motions (golf, typing, playing a musical instrument, carpentry etc.) may also lead to De Quervain's tenosynovitis. What are the symptoms? This injury can present differently depending on the individual, but it often includes the following complaints: • Pain at the base of the thumb and or wrist. • Swelling and inflammation. • Creaking or “sticking” sensation when moving the thumb. • Poor grip strength or difficulty gripping and grasping. What are the treatment options for De Quervain’s tenosynovitis? • Treatment of De Quervain’s often involves resting or immobilizing the affected hand. This could include wearing a brace and stopping or modifying the way you perform the tasks that lead to the injury. • Ice can help with the initial pain of this injury. Use crushed ice if possible; and leave it on for 20 minutes every hour. • If you’re experiencing more stiffness than pain, try applying moist heat to the hand for 20-minute intervals. • NSAIDS (non steroidal anti-inflammatory drugs) such as ibuprofen and naproxen can help to manage pain and inflammation. • Exercises and stretches to maintain mobility and regain strength (see part two of this article!). • Cortisone injections can also be used to treat the inflammation, and in very rare cases, surgical intervention may be required. What is the prognosis with De Quervain's tenosynovitis? The prognosis of this injury is usually very good. It is essential to give your wrist and thumb an opportunity to heal with rest, and the use of a thumb brace or spica. You may also need to make modifications to the way you do certain activities to avoid re-aggravating your injury. Once the pain and inflammation is under control, stretching and strength exercises can help you regain normal function. With non-surgical intervention, you should see an improvement in 4 to six weeks. To book an appointment with Taylor please email her at taylorpost19@gmail.com subject: athletic therapy appointment. |
AuthorTeam Insahyu: Certified Athletic Therapists. CategoriesAll Anatomy Arms Athletic Tape Athletic Therapy Back Pain Conditions Elbows Exercises Healthy Lifestyle Hips Knees Orthotics Pregnancy Rehab Tips Running Shoulders Stretching Tips Treatments Winter Wrists |
Location |
|