tendonitis

What Exactly Is Tendonitis Anyway?

Chances are you’ve heard of someone who’s had tendonitis. Because it can afflict anyone in any of several different parts of the body, it’s a common complaint and seen in every segment of the population. By definition, tendonitis is inflammation of the tendons in your body. Most patients who are diagnosed with tendonitis often report having engaged in repetitive motions in one part of the body. For example, tennis elbow is a form of tendonitis common among — you guessed it — tennis players. The constant swinging motion puts stress on the tendons in the elbow and, over time, can lead to discomfort.

Similarly, tendonitis is often caused by motions and tasks we often find easy and seamless. Household chores like gardening and shoveling have been known to cause inflammation. On the other hand, activities we enjoy like painting and golfing can cause problems with our tendons.

If you think you’re at risk of tendonitis, a good idea is to ice the affected areas on days you think you’re most susceptible to soreness. You can also buy over-the-counter anti-inflammatory medicine which well help to reduce swelling and relieve pain. For extreme cases, physical therapy can be necessary, especially for those dealing with tendonitis in high-use areas like elbows, shoulders, and knees.

arthritis

4 Ways To Prevent Arthritis

The risks of developing arthritis can’t be completely avoided but there are certain methods and practices that can fend it off for as long as possible. Arthritis is a result of cartilage wearing away which leads to bones and joints rubbing against each other. It’s a painful situation to be in but there are certain practices you can employ to fight back or delay its onset.

Stay in Shape!

It goes without saying but maintaining a healthy body weight plays a huge role in all facets of wellness, especially as we get older. More weight means more stress on joints and bones. With that in mind, stay active and stick to a well-rounded and healthy diet.

Avoid High-Impact Exercise

Running and contact sports can put a lot of pressure and stress on your body and should be avoided if you’re looking to minimize the risk of arthritis. Instead, look to engage in exercises with lower impact on your bones and joints such as biking and swimming.

Vitamin D, Vitamin D, Vitamin D

Having low levels of Vitamin D can be problematic when you’re trying to avoid arthritis and the pain that comes with it. Have your doctor check your levels and, if you’re deficient, take a vitamin or seek out foods rich in Vitamin D such as fish and dairy.

Hydrate

It’s always a good idea to drink water and stay hydrated but it’s especially important when you’re trying to fend off arthritis. Because cartilage is made up of mostly water, falling victim to dehydration can prove dangerous. Without enough cartilage, you’ll be more at risk of the regular wear and tear on your body.

 

wristmassage

3 Tips For Massaging Your Sore Wrists

 

Whether it’s typing, playing tennis or any other number of activities, working your wrist¬†for an extended period of time can lead to pain in your wrists. Left unchecked, the soreness and inflammation in your wrists can become chronic, often ending up with a diagnosis of the uncomfortable and painful carpal tunnel syndrome. When inflammation and soreness occurs, your first reaction will likely be to find some relief. Here are 3 tips to giving yourself a hand massage to alleviate some of the discomfort that comes with wrist pain.

Palm Massage

You start this particular massage by opening your right hand. Put your left thumb into the base of your right hand, making sure to wrap your fingers around the back of your right hand. Next, move your left thumb in a circular motion. By doing so, you release much of the tension in your large thumb pad. Repeat this process at the base of each finger and along the side of your palms.

Tennis Ball Roll

Hold a tennis ball with both of your hands and your palms open. Roll the ball between your hands constantly and forcefully as it reduces discomfort in your wrist and alleviates muscle tension. If you don’t happen to have a tennis ball laying around the house, you can always use a frozen water bottle or a smooth rock.

Forearm Rub

Target the muscles in your forearms, the ones that control your wrist, by applying some hand lotion and using your open palm to slide your hand from your wrist to your elbow. The key is to apply light pressure as you move up and down your forearms. Work your thumb side, your middle and pinky finger to reduce pain in your wrists fully.

hand holding a mobile, cell phone, smart phone

3 Ways to Deal With “Text Claw”

If you spend an extended period of time on your phone, scrolling through timelines, liking photos and sending messages, you’ve probably experienced “text claw.” Defined as “the pain you get throughout your wrist and hands after constant use,” text claw isn’t an official medical diagnosis but most people have experience with the feeling. After constant use, your wrist can feel inflamed and can turn into tendinitis or even Carpal Tunnel. For those reasons, we’ve decided to post a few tips to deal with that unpleasant feeling when you’ve been on your phone typing away too long because, let’s face it, phones aren’t going away any time soon.

Take a Break

This may seem obvious but the truth is, people who suffer from text claw often forget to give their delicate tendons and muscles a break. When you first start to feel the effects of typing and scrolling for too long, give your wrist some time to recover. By doing so, you reduce the risk of a small problem becoming a big one.

Stretch Your Wrist

Stretching helps to loosen muscles and joints. Doing so can help you with any pain incurred by texting too much. Stretching your wrist also helps keep them in working motion for a long day of use.

Ice

Like most inflammation, text claw can be treated with direct contact with ice. Put a bag of ice on the area in question for about 10-15 minutes twice a day to reduce the risks of text claw.

plank

4 Exercises That Can Lead to Back Pain

Working out is an important aspect of staying healthy. As we get older and back pain becomes more prevalent, we are often told certain exercises help prevent or alleviate that pain. On the other hand, some exercises can actually make the problem worse. Whether it’s bad form or generally puts stress on your back, here are 4 exercises you should try to avoid if you’re worried about hurting your back.

Plank

Planks are great for working your core muscles but bad form can put unnecessary stress on your lower back. Because of how difficult the plank position can be, some people have a tendency to allow their hips to sag which in turn hyperextends your spine. Instead, focus on keeping your shoulders in line with your hips. Doing so will keep you from overarching your back and receiving the greatest benefits from the exercise.

Push Ups

In some ways, push ups are a form of plank that adds in some upper body movement. For that reason, it’s important to carry over the good form you’d use during planks when you’re knocking out those push ups. Some tips to avoid putting stress on your lower back are stopping at the transition points to check your posture as well as doing push ups in front of a mirror. Do both and you minimize your risk considerably.

Lunges

There are several types of lunges but they have similar pitfalls if you’re not careful. People have a tendency to let their knees cave inward during lunges which puts undue stress on your hips and lower back. For best results, flex your abdomen and take special care to keep your spine in a neutral alignment.

Pull Ups

While you might not associate pull ups with back pain, there is real risk involved. As you begin to pull yourself upwards, there is a tendency to push your hips in front of you, extending your spine and putting your lower back in harm’s way. Instead, push your knees a bit in front of your hips while you’re pulling yourself up, focusing on always keeping a natural, neutral alignment in your back.

carpaltunnel

4 Tips To Help Prevent Carpal Tunnel

Sitting at our desks typing away for years can lead to pain in the wrist and, eventually, serious issues like carpal tunnel syndrome. Here are 4 tips to help prevent its onset.

Take Breaks

Sometimes you just want to get that next email sent out or finish that spreadsheet. Maybe you’re on a roll, maybe you’re on a deadline. In either case, it’s important for your wrists and joints to get some rest. Stretch and bend your hands every once in a while, taking special care to not get too comfortable or wrapped up in a routine.

Use Proper Form

Make sure you’re never bending your wrist too far up or down. If you’re typing on a keyboard, make sure it’s level with your elbows.

Relax Your Grip

People often tense up when they’re performing tasks on the job. If you’re on a cash register, hit the keys softly. If you’re typing, use just enough force to type without mashing the keyboard. If you have to write by hand for an extended period of time, use a large pen and a soft grip.

Improve Posture

It can’t be stressed enough, posture is key to most joint and muscle problems. Make sure your shoulders are never rolling forward because this leads to undue stress on the muscles in your neck. That stress has adverse effects on your joints, fingers and hands.

sleep-posture

Improving Your Posture During Sleep

People sleep in many ways. Some people are lucky enough to fall asleep easily. For others, finding the right positioning before bed is an ordeal and a failure to do so can make the next day at work outright uncomfortable. Here are some tips to help improve your sleep and feel better in the morning!

For People Who Sleep On Their Sides

Most reports indicate that a majority of people prefer to sleep on their sides which is good news considering it’s probably the healthiest way to sleep. This sleep posture elongates your spine naturally and is least likely to cause snoring. Still, some complications can occur. To battle any unwanted discomfort, try putting a pillow between your knees which will prevent your top leg from trying to get onto the mattress. Otherwise, your leg positioning can lead to lower back pain.

For People Who Sleep On Their Stomachs

Sleeping on your stomach is the position most prone to causing neck and back pain. Your spine is rarely in a neutral position and you put undue stress on your joints and muscles. Also, this position often keeps your neck turned to one side for hours at a time which can cause soreness and stiffness. If this is your preferred way to sleep, put a pillow between your pelvis and belly to provide some support.

For People Who Sleep On Their Backs

Though prone to cause snoring, sleeping on your back is ideal because it naturally keeps your neck and spine in neutral positions. One tip is to keep a small pillow under your knees to keep them elevated, assuring the best possible positioning for your overall comfort.

pregnantchiropractic

Chiropractic Care While Pregnant

Pregnancy comes with a wide range of changes, both physical and hormonal. In recent years, chiropractic care has proven increasingly beneficial to women as they await their respective due dates. Often, a pregnant mother feels uncomfortable, nagging back pain as a result of the added weight and size of her abdomen. Spinal manipulation can be used as a treament to alleviate some of that pain. Chiropractic also lowers the chance that a cesarean section will be required during labor. Also, joint manipulations and manual therapy can help adjust the positioning of the pelvis, placing the fetus in a spot conducive to a faster, less painful delivery.

posture

4 Tips For Better Posture

In a modern world, where we spend hours sitting down staring at screens, the art of great posture has gone by the wayside. What results is tension in the neck, which can have several adverse health affects. With that in mind, here are some tips to keep your posture at its best.

  1. Don’t Slouch While Walking

Everyone’s seen it in movies and on TV and probably in real life too. A person who slouches heavily while walking looks insecure and oftentimes a bit unhealthy. Remember to walk with your head held high and your back straight. Not only is it much better for your posture but it projects confidence and presence. Get into the habit!

2. Focus On Your Calves

When we think of posture, we often think about our necks and our backs. While those areas are often most affected by bad posture, your calves play a heavy role in producing the best posture possible. Focusing on making them feel at ease and you’ll notice a relaxing in your neck and back and tighter abs.

3. Get Up From Your Desk

We often spend so much time at our desks we forget that it’s very unnatural to sit for hours on end. For that reason, it’s important to take breaks, standing up for a few minutes every couple of hours while at work. Stretch a bit. It’s only natural!

4. Practice Great Posture In Your Car

We focus on desks but we forget we often spend a lot of time in our cars, driving to and from work, school and anywhere else we need to go. That’s a lot of time to be sitting and, potentially, damaging our necks and backs. To avoid any drawbacks, make sure to keep your back and against the seat and head rest. The head rest should be no more than 4 inches away from the middle of your head.

neckpain

4 Types of Neck Pain Worth Treating

Stiff Neck

If you find yourself struggling to turn your head, this could be a sign you have neck pain worth checking out. As with most types of pain, the degree of discomfort can vary.

Stabbing or Sharp Pain In One Spot

Often times, pain is contained to one spot on the neck. Instead of being a sustained type of pain, stabbing pain can feel excruciating for moments at a time.

Pain that Travels to Other Parts of the Body

Sometimes pain that begins in the neck travels to other parts of the body, namely the shoulders, arms and fingers. Conversely, pain can move from the neck into the head, causing tension headaches.

Soreness in a General Area

A sustained type of discomfort, neck pain can be a general sense of soreness (i.e., back of the neck) that lingers for hours (or days) on end. Soreness can be painful and distracting.