If you are an avid exerciser, you have probably had and injury or ailment at some point. I have a book listing the top 20 ailments and orthopaedic treatments and wanted to share them with you. I will do 5 injuries and fixes per week to keep it simple. I am not listing ALL of the information, so if you have a question email me or send me a message in the message box under "contact me". Always remember that ice, compression and elevation is the rule for strains and sprains. Also most injuries are the result of inflammation. Fish oil supplements are a great way to reduce inflammation in your body, it is great for your joints, heart, skin and hair! Also, a general rule when it comes to injuries is heat before exercise and ice after exercise.
1. Rotator Cuff Problems: Tendinitis or Tears
Problem: Most exercises favor the front deltoids and ignore the rear deltoids, causing a muscle imbalance that increases chance of injury.
Fix: Eliminate overhead lifts, such as military press. Add bow and arrow and internal and external rotation exercises with elastic band. Do rotator cuff stretches like the door jam stretch and cross arm stretch.
2. Elbow tendinitis
Problem: All of the powerful muscles in the hand and forearm all connect to the medial elbow joint, causing a heavy load, prone to irritation. Repetitive movements cause inflammation and irritation.
Fix: Add forearm stretches. Do forearm and wrist strengthening with band and dumbbells. Finger wiggles and hand waves with writs extended are good stretches.
3. Carpal Tunnel Syndrome
Problem: The carpal canal is a passage through the wrist containing one nerve and many tendons. When the tendons are overworked the nerve can become compressed or irritated.
Fix: Eliminate lifts that require heavy grasping (use tubing). Add hand and forearm stretches and massages. Take frequent breaks from computer and stretch continually during the day
4. Knee Joint and Hip Joint Arthritis
Problem: Arthritis occurs when the articular cartilage that cushions the joint surface wears out. This is the number one cause of disability and activity limitation in the United States.
Fix: For knee and hip joint arthritis eliminate high impact exercises and add bicycle, elliptical or swimming. Add quadricep, hamstring and calf stretching and strengthening for knee arthritis. Do hip range of motion exercises (knee to chest stretch, straddle stretch, t-roll and pretzel stretch) for hip joint arthritis. Also add strengthening exercises for the hip abductor, adductor, hip flexors and gluteals.
5. Hip Bursitis
Problem: The bursa is a thin layer of tissue surrounding a joint. When muscles and tendons on the outer side of the hip rub on the bones that make up the hip joint, this creates friction underneath and causes inflammation of the bursa.
Fix: Do pretzel stretch and t-roll. Strengthen with elastic band or machines, doing hip abduction, adduction and gluteal exercises (often known as inner/outer thigh exercises).
Hold all stretches 15-20 seconds
Pretzel Stretch-sit with one leg crossed over the other and cross your opposite arm over your bent leg (the one that is crossed over).
T-Roll-lay on your back, legs in air, knees bent and roll your knees from one side (touching the floor) to the other. Hold each side for 5-10 seconds, repeat as needed.
Message me with questions and I hope you do not have to use this as a reference very much! Prevention is the key! Start strengthening your weak areas now.