Weight lifter’s elbow? Never heard of it! How about Mommy’s elbow? Carpenter’s elbow? Typer’s elbow? Salesman elbow? ….. No?
Perhaps Tennis or Golfer’s elbow? Yes I am sure that most of you have heard of these 2 issues. But all the others are the same problem. Any of the options above create similar stress on the elbow as does tennis or golf. Mom tries to do all her tasks one handed while keeping hold of a crying child; Joe swings a hammer or holds a drill overhead for hours at a time; Jean decides that doing 3 sets of lateral raises with increased weight should be OK; and Fred sits at his computer programming all day long with fingers flying across the keys.
All of these tasks stress the forearm muscles. These muscles actually are responsible for motions and movements at the wrist. The common extensors are the muscles that pull your wrist up and they attach to the outside condyle (bony area) of your elbow and the common flexors attach to the inside condyle and they pull our wrist down. They also control the movements of the fingers for opening and closing the hand.
So how does the elbow get injured in these activities? As the muscles contract and hold that drill steady the muscle puts strain on the tendon where it inserts into the elbow. This force on the bony anchor can lead to microscopic trauma over time. Little tears that our body heals without difficulty. But the healing can lead to decreased flexibility and strength. As time goes by the injury progresses and the tendon begins to be painful. This is now a tendonitis — inflammation of the tendon. This is the best time to treat this condition. The longer a tendon remains inflamed and irritated the more change takes place at the tendon making it more difficult to resolve.
What are the signs of elbow tendonitis?
- Stiff, achy elbow joint
- Sharp elbow pain with lifting and gripping
- Difficulty picking up your coffee cup
- Difficulty with lifting especially with the arm out in front
How can you treat tendonitis at home?
- Rrest the elbow.
- Stretch the muscles of the forearm.
- Massage the tendon where it inserts into the bone.
- Perform eccentric or lengthening type exercises for the involved muscle group (1-2#).
Arm out in front. Bend hand toward ceiling.
Arm out in front. Bend hand toward floor
Arm out in front thumb to floor. Push hand away from body.
Massage tendon across side to side at elbow.
Start position. Slowly lower hand.
If you are unable to resolve the symptoms see your physical therapist for more detailed and focal treatment. Visit RI Limb Prosthetics, Orthotics And Physical Therapy
Ever notice that when you get into your car at the end of the day you need to readjust the mirrors? Somehow you are not sitting as tall as you did when you got into the car in the morning. Are you shrinking?
Well, yes, in a way you are. The discs in your back are cushions of sorts and they react to pressure. After a good nights sleep lying stretched out without compression on your spine the discs are full and plump. This makes your spine a little longer and taller. Once you are up sitting, walking and vertical all day gravity takes its effect and slowly compresses those discs. As they compress they loss a bit of fluid and and become a bit narrower bringing your vertebrae closer together. Essentially you are shorter than when you started your day!
Over time our discs become "dehydrated" and are less plump and flexible. This is part of the reason that over our lifetime we may lose up to 2 inches or so. On average we begin shrinking at about age 40 and lose about a 1/4 inch per decade. If you are losing more height than that some other issues may be involved. You could be losing muscle bulk and decreased strength allowing for poor posture that can result in decreased height. Osteoporosis could also be a culprit as the bones lose density they can also compress.
So don't be surprised when you need to adjust your mirrors. It's part of standing upright all day. If you feel you are losing more than the average be sure to check in with your physician or physical therapist to be sure there are no other factors involved. Try to keep yourself active, maintain your muscle tone and strength. These will keep you standing tall. Visit RI Limb Prosthetics, Orthotics And Physical Therapy for more information or call (401) 884-9541
Vertigo can be caused by many things including head trauma, stroke, neurological issues or tumors. This post will focus on a very easily treated form of vertigo -- BPPV (Benign paroxysmal positional vertigo). This type of vertigo is related to changes in position of the crystals that are a component of the inner ear.
Symptoms include brief bursts of dizziness, spinning sensations, nausea and or lightheadedness. Some complain of a vague sense of not being "grounded" and being off balance. Symptoms are often intermittent being present for a few days or weeks, stopping and recurring again.
The symptoms are usually noted with positional changes like:
- rolling in bed,
- moving the head from looking down to looking up
- quickly twisting or turning the head
- bending over
Activities that bring on symptoms will vary from person to person but symptoms are almost always precipitated by a change of position of the head with respect to gravity. Getting out of bed or rolling over in bed are the most common problem motions.
What causes the onset of BPPV? Commonly reported causes are hitting your head, whiplash, infection or other disorders of the inner ear and degenerative changes of the structures of the inner ear as we age. Determining BPPV is usually completed with a history and physical exam. Additional testing can include MRI (if neurological problems are suspected) or rotary chair testing (for difficult to diagnose cases).
During the exam if the therapist or physician can reproduce symptoms with various testing movements and can see a jumping of the eyes (called nystagmus) that is associated with BPPV they will be able to treat the vertigo in the office and instruct in management at home.
The treatment of the Epley maneuver is performed by moving a client through 4 distinct positions to move the loose crystals through the ear canal to a point where they no longer will stimulate the symptom onset. Home exercises are usually given along with instructions to avoid extremes of head motions, sleeping in a reclined position and not sleeping on the involved side. This procedure is effective in about 80% of the population.
As always we hope the information is helpful in your daily pursuit of good health and improvements in mobility. If you would like more information you can call or contact us at RI Limb Prosthetics, Orthotics And Physical Therapy -- (401) 884-9541
Thanks for checking out our second post on Posture in the month of May. Last week we told you what "optimal posture" would look like. Today's article incorporates some self mobility, assessment and awareness to work on correcting your posture by sensing were you are in space. Let us know how it feels when you get your self "stacked up right" (or is it "upright"!!!)
Standing Postural Assessment 2:
You can also check your posture by bringing awareness to your body. Give it a try on your own, or come see Erin at our yoga classes Tuesday at 8 AM or Thursday at 7:30 PM.
Moving up, stack your knees directly over your ankles. Then hips over your knees. Check in!
- Do you have equal weight on each leg?
- Are you able keep muscles relaxed along the front and back of your legs?
Now, bring your attention to your tailbone and pelvis. Your center of gravity is located here. Tip your pelvis forward and backward a few times. Then, settle so your tailbone is pointing down towards the floor directly between your feet and your belly is tightened slightly like you are zipping up a pair of pants.
Continue by moving your attention up your spine stacking each vertebrae on top of one another. Now, turn your attention to your rib cage, gently rock forward and back a few times to feel gravity pull you in each direction.
- Settle in the middle so your rib cage is stacked over your hips and you feel like your rib cage is floating effortlessly over your abdomen.
Bring your attention to your shoulders. Shift your shoulder blades up and down, forward and back, then in circles. Settle with your palms facing forward, your shoulder blades gently pinching and your chest opening.
Now move your attention up your neck, one segment at a time until you get to the base of your head. Gently tuck your chin so the crown of your head is reaching towards the ceiling and the base of your head is gently resting on the top of your neck.
Imagine yourself being pulled from the crown of the head along that "plumb line" that we discussed in the previous post.
- Lengthen out your body, reversing the effects of gravity. Stand tall and feel what it is like to draw awareness to your posture.
As always we hope the information is helpful in your daily pursuit of good health and improvements in mobility.