Athletes
Can you flip the switch?
“I’m not a practice player” doesn’t last long past 12 years old; get your mind, body and skills right during practice so they’re trained and ready when you need them most.
Words Of Wisdom
@coachjonbeck just smashing us in the face with truth today. I love it.
Patellar Tendon Rehab
We have spoken in the past about patellar tendonitis here and that it can be difficult to rehabilitate at times. Recently I saw this tweet that outlines a pretty solid routine to help return normal function and reduce pain in the area. Have a look and discuss it with your health care team to see if it fits your rehab schedule.
Fire @tombroback and follow and like this post; we need more of this on Twitter and less garbage!
Golfer’s Elbow
Most of the muscles that flex your wrist are attached to a bony bump on the inside of your elbow called the “medial epicondyle.” Sometimes, through injury or overuse, the site where these muscles originate can become irritated or inflamed. This condition is called “medial epicondylitis”, or “golfer’s elbow.”
Although the condition is named “golfer’s elbow,” over 90% of those affected are not even athletes, much less golfers. Nonetheless, the condition is more common in certain sports, especially golf, throwing, bowling, football, archery, and weight lifting. Occupations that require heavy gripping or repeated hand movements, like carpentry or typing, can predispose you to this condition. Smokers and people who are obese are more likely to experience this condition.
Medial epicondylitis is the most frequent cause of pain on the “inside” of your elbow but is 3-10 times less likely that its “outside” counterpart- lateral epicondylitis (i.e. “tennis elbow”). Medial epicondylitis is most common between the ages of 40 and 60. The condition strikes the dominant arm in over 3⁄4 of cases. Your symptoms will likely include a dull aching pain over the bump on the inside of your elbow that becomes more intense with use. As the condition progresses, you may notice grip weakness or limitations when shaking hands, grasping objects, and opening jars. Be sure to tell your doctor if you notice numbness or tingling traveling toward your hand.
If left untreated, medial epicondylitis can last indefinitely. Studies show that up to 40% of untreated patients suffer prolonged discomfort, some as long as three years. Fortunately, conservative treatment like the type provided in our office is effective for relieving this condition. Our office may prescribe an elbow “counterforce brace” to help dampen stress to the irritated area. This type of brace should not be used in patients who have numbness or tingling radiating into their fingers. Some patients may benefit from a “wrist splint” that is used at night to allow your tendon to heal in a lengthened position. Using ice or ice massage over your elbow can help limit pain. Your home exercises will play an important role in your recovery.
Initially, you may need to avoid activities that cause an increase in pain, like gripping, lifting, golfing, throwing balls, or swinging a racquet. Be sure to warm up properly and stretch prior to any heavy physical activity. Smokers would benefit from quitting. Overweight patients should consider increasing their aerobic activity to shed excess pounds.
If you or someone you know suffers from this condition, call our office today. Our doctors are experts at relieving many types of pain including elbow injuries.
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Rotator Cuff Tears
A rotator cuff tear means that one or more tendons of a group of muscles stabilizing the shoulder – called the rotator cuff – is torn either partially or fully.
The rotator cuff consists of four muscles that help stabilize the humerus (upper arm bone), in the shoulder socket during arm movements.
The shoulder has great mobility but is prone to injury during falls or accidents, or in case of altered motor control.
A tear of the rotator cuff can cause but is not limited to, pain at the shoulder and sometimes the scapula, loss of strength and active range of motion, and sometimes localized swelling.
Pain or weakness is often felt when lifting the arm overhead or when lowering it from an elevated position. Pain may also be present at night. In more advanced cases, one may additionally feel pain during the day while at rest.
Relative rest is a good way to protect your shoulder and prevent further damage, but it’s important to avoid overprotecting your injury. A few days rest where you avoid pain-inducing movement and activities might be necessary. Returning to your activities of daily living, light cardiovascular exercise and specific mobility and strengthening exercises will allow better recovery.
Treatment of Tennis Elbow consists of Acupuncture, Class IV Laser Therapy, management of any biomechanics stresses in the area and exercise rehabilitation to address any weaknesses that can be putting undue stress on the area.
#LaserTherapy
#ShoulderInjuries
#Winnipeg
#Chiropractic
#Acupuncture
#RotatorCuff
Bullet Proof Feet
SO many low back, knee and ankle issues stem from feet that can’t withstand the day to day stresses that are out through them. Many time these ailments can be avoided or minimized with a simple maintenance routine like the one below.
Running through this routine 3x a week will help you keep those feet moving smoothly and help avoid the common injuries associated with ongoing foot weakness and instability.
4 HUGE Obstacles for Athletes
The list of obstacles to training is long but one thing that I’ve seen over and over is the four mentioned above by Gerry DeFilippo are almost always in the top 5. Sleep, hydration, nutrition and time management have derailed almost as many careers as Father Time.
If you find yourself unable to get a good training session in without supplementation to “get you going” I’d take a long hard look at these four items immediately, fix them and then see how you go. My money is on a significant improvement as soon as you get them fixed up.
Now get out there and move some weight!
Can Having a Weak Buttocks Cause Back Pain?
Problem: a new study found that people who have weak gluteal muscles suffer higher rates of low back pain.
Solution: (after you check with your doctor) try one of these simple exercises to help strengthen your gluteal muscles.
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Aboufazeli M et al. Comparison of Selective Local and Global Muscle Thicknesses in Females with and without Chronic Low Back Pain. Orthop Traumatol Rehabil. 2018 Jun 27;20(3):197-204.
HIP MOBILITY
I know I keep harping on this but I can’t overstate it; your hips need to move. I don’t care what sport you play, what job you do, what you do for fun…… Your hips need mobility. Hip mobility is key to better performance, less pain, easier daily tasks and improved life in general.
Here’s a great post with 3 solid Hip Mobility movements that you can try. Remember, they should be pain free and are NOT rehab movements. These are prevention/performance moves; if you have pain, stop IMMEDIATELY and call us to get that sorted out first.
Now please head on over to Twitter and give Eric Potter a follow and some love.
Need help with hip mobility? Contact us for treatment in Winnipeg
Aberdeen Chiropractic 