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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.
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4/12/2018 0 Comments Muscle Strain: Lower back Part 1Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer Muscle strain can happen to anyone and can be problematic in their day-to-day life. The lower back muscles are mostly affected and often injured due to improper lifting. Lowering a heavy object is in fact how you can get injured and not the actual lifting. The feeling of your muscle pulling apart, sharp pain, feeling something pop and leaving you out of breath for a few minutes is when you know you have injured something. Here are 5 steps to take care of your acute lower back muscle strain: *Acute muscle strain is when an injury just happened within 24 hours (you just injured it). Muscles experience micro-tearing and the body is protecting it when feeling pain, tightness, swelling and heat (blood are rushing to the injured area). 1. Ice the injured area and rest. Sitting for a long time or standing might be uncomfortable. Try to find the best position. When applying ice, you can lie on your back or stomach, whichever is the most comfortable. You can also change your positioning often. Sleeping may be challenging, however you can use pillows under your knees if lying on your back and use pillows between your knees if lying on your side. Rest means, do not perform physical tasks that may contribute to your lower back pain. Apply ice for 10-15 minutes. 2. Apply heat after 72 hours. After 72 hours, your injury would have settled down by this time. Which means the body is done protecting the area, you can now apply heat to help soothe the skin, the fascia and the muscle itself. Bringing blood flow and healthy nutrients will help in tissue healing. Apply heat for 10-15 minutes. 3. Seek the help of an Athletic Therapist. You are now at day 3 or 4 after your injury. It is now time to book an appointment with an Athletic Therapist. You may feel 50% better than you did the first day you injured it but I know that you are not performing your normal daily routine because you still can’t walk at a normal speed or bend down to reach for something. Also, in the mornings you feel very stiff. This step is the most important one that people always miss. I say this because, people that sustained a low back injury and was not completely rehabbed becomes chronic and the injury will come back worse than the first time. By this time, it will be harder to rehabilitate a chronic injury if you decided to help yourself get better. When you see an Athletic Therapist, you will be assessed with your injury and find out exactly how you hurt yourself and which muscles are affected. Then, there are tools that we use to help you relieve pain and stiffness on your low back. We will apply heat to the area, use ultrasound if necessary and then help the muscle get looser by soft tissue release technique and massage the injured area. You will feel much better after that first session but still not 100%. The follow up sessions are as important so that we move forward to muscle healing. 4. Rock tape application. One technique that we use to help with muscle healing after a therapy session is the application of rock tape. Rock tape is design to help the injured muscle groups to increase the blood flow to the area, encourage the muscle to move, help decrease pain and decrease muscle fatigue. The best thing about rock tape application is that you can have it on for 3-5 days and its water proof. If you want to read more about how rock tape works, please visit our website www.insahyu.com an article was written specifically about the benefits of rock tape. 5. Strength / stretch program. You are now on your third or fourth follow up session with your Athletic Therapist and very close to 90% better. You are now moving forward and feeling better every day with the guidance of your A.T. The strength and stretch program will be your guide to prevent low back muscle strain in the future. Now, this is the key to a complete rehabilitation and a good transition to your training routine. Stay tuned for the part 2 article for detailed strength/stretch program. Muscle strain left untreated will nag for weeks, months or even years. These 5 steps are critical and very important for your recovery. Follow these steps in this order to feel better every day and recover sooner than later. Thank you for reading our article. We hope that our exercise and rehab tips can help you avoid much serious injuries and can be treated quickly. To book an appointment with Melanie please email her at insahyu.bookings@gmail.com subject: athletic therapy appointment or call at 204.999.0933 and leave her a voicemail. “Train hard, recover faster” ~Insahyu Training + Therapy 3/7/2016 0 Comments Piriformis SyndromeHealthy Lifestyle
Written by: Melanie Talastas-Soriano CAT(C) Athletic Therapist, CFT Fitness Trainer Three simple ways to alleviate piriformis syndrome Piriformis syndrome is a neuromuscular condition that causes sciatic nerve impingement due to tight piriformis muscle. This muscle is deep into the buttocks which helps with stabilizing the hip when walking. It also lifts and rotates the thigh away from the body. This is why this muscle is important for all lower body movements like climbing stairs, walking, running squatting and lunging. The sciatic nerve is a thick nerve that is located right under the piriformis muscle. It descends from the low back to the hip, all the way down the back of the knee, which separate into tiny nerves to the foot. Imagine how much of your lower body is affected when a major nerve root is injured or impinged? Tight piriformis muscle are caused by prolonged sitting, long distance running, prolonged standing, climbing stairs, lunges and /or trauma to the muscle. Whether your daily routines are sedentary or physical, you may be prone to developing piriformis syndrome. The signs and symptoms for piriformis syndrome are tenderness on the buttocks, numbness or tingling on the buttocks and radiating pain down the back of the leg. These signs and symptoms are identical to the condition called sciatica. The difference between sciatica and piriformis syndrome is that sciatica is a compression of the sciatic nerve caused by herniated disc or other spinal injuries from the lower lumbar vertebrae. Whereas, piriformis syndrome is a compression of the sciatic nerve caused by a tight piriformis muscle. Here are three ways to help you alleviate your tight piriformis muscle:
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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 |
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