Excercise and prevention of repetitive stress injuries

How to Avoid Overuse of the Achilles Tendon in Sports and Ballet

One of the too-common dance injuries is that of the Achilles tendon. Runners and other athletes in sports training also suffer some overuse inflammation, and even rupture of the Achilles tendon.

This tendon depends on muscle strength in the calf and the foot, to retain proper use. Following are some self-care tips that will help you avoid overuse and injury of your Achilles tendons, and encourage courageous patience in better rehabilitation.

Tendonitis is all too-prevalent in dance injuries and sports injuries. In fact, when someone says "I have tendonitis" it usually refers to the Achilles tendon, without being explained, it is that common. Inflammation, or "itis" can occur in any area of the body. The Achilles tendon comes from the lower end of the calf muscles, and inserts, or is attached, to the heel bone. The calf muscles above, and the intrinsic foot muscles below, are supposed to do all the actual work in moving the foot flexed, or extended (pointed, in ballet).

If the foot can flex and stretch without changing its angle (curving outward, or sickling out in ballet, or curving inward, sickling in or ‘pigeon toes’), in most cases the tendon will not get irritated. This is presuming that when you are standing on an even surface, the foot is not sloping inward, what people think of as "fallen arches", or is not sloping outward toward the little toe edge of the foot.

Runners and other athletes often work on uneven surfaces and depend on both strength and supportive shoes to minimize the variation in foot angle as it strikes the ground or pushes off. Ballet dancers absolutely depend on foot strength to prevent misuse, as they do not generally wear supports in their ballet shoes and pointe shoes. If needed, however, orthotics, or foot levelers, can be worn in dance shoes.

If a dancer or athlete has bowed legs, or hyper-extended legs, there will be an angle created just to have the feet flat on the floor. If this situation is understood, the student can be taught how to avoid inflammation of the Achilles tendon through understanding, and correction of, or accurate compensation for, this particular anatomical detail.

Correcting the stance of hyper-extended legs by stacking the skeletal joints (ankles, knees, hips and on up) and holding turnout, will correct the natural pronation (fallen arches) of the feet on the floor. Sometimes this is not even visible to a glance in dancers, due to a strong built-up muscle structure that is deceptive. Even chiropractors and physiotherapists have to test dancers’ muscles extensively, in order not to miss this observation, until they gain experience with it.

As more and more athletes are studying ballet principles of turnout and footwork to gain an extra advantage in their performance, and prevent sports injuries, hopefully the area of hyper-extension will also be addressed.

Bowed legs require an angle of the foot, for it to be flat on the floor. In ballet, correct use of turnout, developing the intrinsic foot muscles, and always having the body weight placed correctly on the feet (hyper-extension and bowed legs tend to throw the weight back) minimizes the overuse and irritation of the Achilles tendon.

Both ballet dancers and athletes need the understanding that poorly developed foot muscles lead to exhausting the calf muscles. This in turn creates tension, loss of muscle tone and strength, and the Achilles tendon develops tendonitis.

Once inflammation has set in, rest, and icing must be applied. A courageous patience is needed in recovery, as the pressure to stay in the daily competitive drive for a an upcoming exam, performance or team try-out, must be resisted. You long term persistence in your chosen field depends on avoiding a chronic situation.

Ballet, dance, and sports injuries can be prevented. If you are a pre-pro, a would-be ballerina, a dedicated recreational dancer or athlete, study all you can about how to avoid overuse and injury of your Achilles tendon.

Find out how a would-be ballerina and men in ballet get exactly the right fit in ballet shoes and pointe shoes, prevent dance injuries, get The Perfect Pointe Book, The Ballet Bible, and Deborah Vogel’s products on injury prevention and functional anatomy. Dianne M. Buxton trained at The National Ballet School of Canada, The Martha Graham School of Contemporary Dance and Toronto Dance Theater.

By Dianne Buxton
Published: 8/5/2008

Elbow Pain

Elbow pain can cause a lot of discomfort. Read on for more information on elbow pain.

The room was quiet and John lay on his side watching television. As he got up and began tidying the bed to go to sleep he felt an excruciating pain in his elbow. Taken by surprise, he sat down on the bed and touched the area and found that it was swollen. He sat in the same place for several minutes trying to recall where he could have hurt his elbow. Not able to recall a thing, he went into the kitchen and rubbed some ice over the spot, hoping that the pain and swelling would subside!

elbow pain and numb fingers

What the factors that cause elbow pain?

There are many factors that can cause pain in the elbow, with one of them being tendinitis, which is an injury and inflammation that is caused to the tendons. Most of the people who are at risk of developing elbow pain are those who play racquet sports. The term given to the injury caused because of the above is termed tennis elbow. Of course gardening, using a screwdriver, playing baseball and overusing your wrist may also be the cause of elbow tendinitis.

Apart from the causes mentioned above, a few other factors that contribute to the pain in the elbow are:

Strain in the elbow
Any type infection that occurs in the elbow
Arthritis – This term refers to the narrowing of the joint space as also the loss of the cartilage in the elbow.
Bursitis – In this case, there is an inflammation of a fluid-filled cushion that is located underneath the skin.

What are the symptoms associated with elbow pain?

Pain, numbness, swelling, tingling and weakness or changes in the color or temperature are some of the common symptoms of elbow pain.

Can I reduce the elbow pain at home?

Yes, you can reduce the pain in the elbow at home. Here are some steps to help you reduce the pain.

Apply ice by wrapping it in a cloth for about 15 minutes every hour on the first day you notice the pain. Continue applying ice for up to 3 days while increasing the number of hours for e.g. use the application every 3 to 4 hours after the first day.
Once that is done, wrap the elbow with a bandage. You can also use an air splint to prevent using the elbow.
If possible, keep your elbow elevated above you heart and give the elbow rest for at least 2 days. It is advisable that you do not return to the activity that resulted in the problem for about 3 weeks.
Once you find that the pain and swelling has subsided, gradually strengthen the muscles with the help of a physical therapist.

When is it advisable to contact a medical professional?

It is advisable to meet a medical professional if:

The pain does not improve with the above steps.
The elbow cannot be used effectively.
The pain in the elbow is caused because of a direct elbow injury.
The pain in the elbow is accompanied by fever, swelling and redness.
There is deformity.

Can elbow pain be prevented? How?

Yes, you can prevent elbow pain. Follow these steps to prevent elbow pain.

First of all reduce the amount of time you spend in the activity that is the reason for the pain.
Than warm up slowly, by stretching the forearm before as well as during and after the exercise.
While playing use an elbow sleeve and the correct grip size as also racquet strings that are not too tight. If you have already suffered an injury, you could use an elbow band too.
If you have been told to exercise, carry of the regime without fail!

By Rachna Gupta
Published: 1/7/2008

Risk Factors To Develop Carpal Tunnel Syndrome

Are you having a problem with numbness in your fingers? If you are there are a couple of possible explanations for this. The two most common problems that create numbness in the fingers are carpal tunnel syndrome and repetitive stress injury. These two problems can both create this finger numbness, as well as other possible symptoms. With this in mind, here is a better look at these two issues and a bit more about them to help you determine which one you are probably dealing with.

Carpal Tunnel Syndrome is one of the possible causes of finger numbness. The carpal tunnel actually extends through the wrist on the side of the palm, with its purpose being the protection of the median nerve and a variety of tendons as well. When there is too much pressure applied to this nerve this can lead to the problem of numbness, as well as other issues.

There are other possible symptoms of carpal tunnel syndrome besides finger numbness, as you will discover. Often there will be tingling in the hands and fingers also. Another symptom can also be pain in the fingers, as well as the wrist and even up the arm. Weakness can also be another symptom related to carpal tunnel syndrome, even leading to the possibility of dropping things.

-The Risks – There are a variety of different risk factors that can make you more likely to develop carpal tunnel syndrome which you need to know about. Often occupations that involved making wrist motions that are repetitive can lead to the condition. Certain occupations, such as those that include working with computers, typing, and workers on assembly lines, can be more at risk. Pregnancy, hypothyroidism, diabetes, and even rheumatoid arthritis can make you more at risk as well.

Repetitive Stress Injury: Another issue that can cause finger numbness is known as repetitive stress injury. These injuries generally happen when you are performing the same motions over and over. In this case, the repetitive movement would involve the use of your wrists and hands. Some of the injuries that might be included are epicondylitis, bursitis, tenosynovitis, tendonitis and trigger finger.

-Causes – Stress injuries, what is it that causes these types of injuries to occur? Well, this type of injury can be brought on because of repetitions motions. Also, because of doing wrists motions which are unnatural. This can also be because of weakening of the muscles, over exerting, and having the wrong posture can be repetitive stress injuries.

Repetitive stress injuries can lead to many symptoms. While numb fingers are the best known of these symptoms, tingling and persistent pain centered in the hands and fingers can also result. Reduced hand strength, loss of flexibility, redness, and localized swelling may also be noticed.

Carpal tunnel syndrome and repetitive stress injuries can both lead to loss of feeling in your fingers. It may be a good idea for you to visit your doctor, so that he can tell which of these is the program and determine how to treat your difficulties.

By: Frank Barnett

Article Directory: http://www.articledashboard.com

Often improper ergonomic setup can be the culprit, with simple and inexpensive or even free solutions. Take a look at ergonomic resources for more tips!

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About Us

Repetitiveinjuries .com is dedicated to providing quality information on the subject of Repetitive Injuries and in particular, on the Carpal Tunnel Syndrome and Tennis Elbow.

Here you will find helpful reviews, informative information and tips and much more. This site is in the format of a ‘weblog’ so that each time I post new information, it will come to the top of the front page. This means that you can check back here frequently to see new updates to the information found here.

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I hope you find the information I provide valuable and helpful.

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Tennis Elbow Remedies

Tennis Elbow: Symptoms, Causes, Diagnosis and Treatment

A Tennis Elbow or Lateral Epicondylitis is a condition when the outer part of the elbow becomes painful and tender, usually as a result of a specific strain, overuse, or a direct bang. Sometimes it’s rather difficult to find a specific cause to this condition.

Tennis Elbow: Symptoms, Causes, Diagnosis and Treatment Symptoms of a Tennis Elbow
The outer part of the elbow is rather painful and tender to touch. Movements of the elbow, and also movements, that involve lifting, with the hand on top, hurt real bad. Any sport, from badminton, to tennis, to golf involves both the massive movement of the wrist and the complete arm. The elbow is one such part which is most often neglected and once affected takes a rather long time to heal.

Causes
Although called tennis elbow, lateral epicondylitis is much more commonly seen in people who are over using their arm doing something else; it could equally well be called "plasterer’s elbow" or "mechanic’s elbow" or "painter’s elbow". The most common cause is the over use of muscles that are attached to the bone at this part of the elbow. This simply refers to all those muscles that pull the hand backwards, in sports like the ones mentioned above. All extensor muscles of the hand attach to the elbow at the outer part (the lateral epicondyle). If they are strained or over used they become inflamed, which means they are swollen, painful and tender to touch.

Regular massages could be one of the most important aspects in avoiding a situation like this one, although you could never really guarantee that such a situation may not arise either ways too. Sometimes the inflammation is caused by a direct injury or bang. Sometimes, especially when the cause is direct injury or strain, the muscles are actually partially torn. In a situation like this, people who are regular beef eaters may not face a terrible situation like this one. Beef ensures the elasticity of the skin and takes good care in keeping the muscles in great shape. Sometimes the problem is partly or completely due to a neck problem, which is causing pain in the elbow via the nerves from the neck.

Diagnosis
Your doctor or physiotherapist may test for tenderness over or near to the bony bump on the outside of the elbow. He or she also tests to see whether the pain gets any worse when you bend the wrist back (extend it) against resistance. In the event of both these signs being present, it is likely that you have tennis elbow. A good physician may also examine your neck, as this may be the cause, or a part of the problem. After all, many of the things that might strain your elbow might also put a strain on your neck.
tennis strings good for tennis elbow
Treatment
* Rest of course helps the most. It would especially help if it is taken with avoidance of the activities which over use the elbow.
* Physiotherapy treatments also help especially when taken with heat or ultrasound therapy.
* Use of anti inflammatory drugs and ordinary pain killers (analgesics).
* Your doctor may suggest an injection of a small dose of steroid to the affected area. This is not the sort of steroid banned for athletes. If used it can last for up to three months, and although it may need to be repeated you seldom need more than two or possibly three injections.
* Lastly, you can buy a brace from a sports shop or pharmaceutical supplier, which can be helpful. This is probably largely because it reduces the amount you can use your elbow.

By Prerna Salla

Published: 1/23/2005

Carpal Tunnel Release – do you need it?

Carpal Tunnel Syndrome: An Overview

What is Carpal Tunnel Syndrome?

There are 8 bones in our wrists called carpals. They form a tunnel like structure. That is how carpal tunnel got its name. Finger movements are controlled by flexor tendons, which are found within this tunnel. The median nerve reaches sensory cells in the hand, through this pathway of tunnel.

Carpal tunnel syndrome is a painful and progressive condition that occurs in the wrist. It is caused by the compression of the median nerve in the wrist. The median nerve runs into the hand starting from the forearm. When it becomes squeezed or pressed at the wrist, its message carrying and receiving ability from the brain gets inhibited. It is not necessary that the whole median nerve be pressed to cause carpal tunnel syndrome. The syndrome is caused when a point on the nerve is pressed. As a result of this compression the nerve does not function properly and causes carpal tunnel syndrome.
carpal tunnel release pearland
1 out of every 100 people is affected by carpal tunnel syndrome at some point in their life. It is commonly caused in the women of the age group of 30-50 years. Carpal tunnel syndrome is also known as Repetitive Strain Injury (RSI). Carpal tunnel syndrome is inclusive of the (RSI) related soft tissue injuries.

What Causes Carpal Tunnel Syndrome?

Though there are various possibilities behind the cause of carpal tunnel syndrome, the basic cause is the compression of tunnel walls. As the tunnel walls compress, they put pressure on the median nerve. As the median nerve gets stressed, it causes carpal tunnel syndrome.

Congenital predisposition is also a cause of carpal tunnel disorder. In a majority of cases the carpal tunnel is smaller than the normal, which causes the median nerve to stress.

The syndrome can develop quickly, if the wrist has been fractured or injured. Rheumatoid Arthritis is also a cause of carpal tunnel syndrome.

In some cases repetitive stress induced carpal tunnel strain causes this syndrome. If a person’s occupation involves, gripping, typing or digging, the hand gets strained and it directly strains the median nerve.

Repetitive wrist and hand action results in the injury and swelling of the subcutaneous tissues. These tissues include muscle, ligament, fascia, sheaths, tendon, blood vessels and peripheral and retinaculum nerve. Due to the small and restricted passage of the tunnel, these swollen tissues can compress together and create concentrated pressure.

Carpal tunnel syndrome can also be caused due to some trauma based incidents. These causes include fracture or injury of the wrist or one of the arm bones. Internal hemorrhaging in the wrist leads to formation of hematoma which causes the syndrome. If any one of the carpal bones of the wrist gets dislocated, it leads to carpal syndrome. Obesity is another common cause of carpal tunnel syndrome. Women who take contraceptive pills can also go on to develop this condition.

Symptoms of Carpal Tunnel Syndrome

The early symptoms include tingling, numbness and burning in the thumb and the index and middle fingers. People suffering from this syndrome, find it hard to grip things, or make a fist. The symptom grows to a severe pain in the hand and restricts the movement of the hand at all. A person gradually loses his ability to squeeze things. They may even find it very hard to tie their shoe laces and picking things up becomes a challenge.

In the worst cases of carpal tunnel syndrome, the patients are unable to differentiate between hot and cold things by touch.

Who is at Risk?

People who are involved in assembly line work are at the maximum risk of developing carpal tunnel syndrome. However it can also develop in the people who are constantly related to any of the following activities or professions:

Video games
Computer keyboard typing or typewriter typing
Musical instruments
Driving a vehicle
Surgeons and Dentists
People involved in exhaustive activity of hands like drilling, digging.

Treatment Available.

Avoiding repetitive and exhaustive activities related to hand movement, is the first instruction for someone suffering with carpal tunnel syndrome. The patient must abstain from such activities in order to give relief to their hand and free the median nerve of pressure.

Stretching exercises also helps in treating the syndrome as exercising helps in maintaining blood flow normal in the nerves.

Medicines like corticosteroid and prescription based NSAID’s can help in relieving the syndrome. If the condition gets worse, there is the option of surgery.

You should consult your doctor immediately if you feel you may be suffering with Carpal Tunnel Syndrome.

By: Michael Jason

Article Directory: http://www.articledashboard.com

Michael Jason writes articles on a number of different topics. For more information on Carpal Tunnel Syndrome please visit www.carpal-tunnel-syndrome.org/ and for additional Carpal Tunnel Syndrome related articles please visit the following article page www.carpal-tunnel-syndrome.org/carpaltunnel-articles/