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  • Shoulder Injuries & Treatment

    Shoulder Injuries & Treatments

    The shoulder is one of the most mobile joints in the body and works on a ball and socket joint that moves every time you move your arm. It is made up of three bones, along with several muscles, tendons, and ligaments. Since the shoulder also has a very low stability threshold, it can become injured very easily.

    Types of Shoulder Conditions:

    Instability
    Arthritis
    Inflammation (bursitis or tendinitis) or tendon tear
    Fractures (broken bone)

    Acute Injuries:

    Acute injuries are those that occur as a result of a sudden force, abnormal twisting, or bending of the shoulder. This often occurs during sports activities, work related tasks, or during a fall. Individuals who experience this type of injury will usually know exactly when the injury happened, which is often described as sudden pain accompanied by a clicking or popping sensation. Bruising and swelling may also develop shortly after the injury. Shoulder dislocations, AC joint injuries, Rotator cuff tears, Glenoid labrum tears, and Clavicle fractures fall into the acute shoulder injury category.

    Treatment of an acute injury should involve immediate rest and the application of cold therapy, in the form of an ice pack or wrap. Taking the weight of the arm off the shoulder using a sling may also be recommended. Always consult your physician to determine the severity of the injury and the appropriate type of treatment.

    Overuse Injuries:

    Overuse injuries are injuries which cause shoulder pain to develop over time, gradually becoming worse until the individual seeks medical attention. Most sufferers cannot recall a specific incident which caused the pain and often times the exact area of pain is not easy to identify. Overuse injuries are usually related to poor posture, poor sporting technique (or any other activity), or a combination of both. Bursitis, Impingement syndromes, arthritis, and rotator cuff tendinopathy are all considered overuse injuries.

    The treatment of an overuse injury can be difficult when compared to an acute injury. Initially the participation in the aggravating activity should be paused to allow the tissues time to rest. Soft tissue treatments and electrotherapy may also be used to reduce pain and inflammation, as well as breaking down scar tissue and increasing muscle flexibility.

    Once pain and inflammation have subsided, an exercise rehabilitation program will usually be implemented to address any postural problems and muscle imbalances which may have contributed to the injury. Additional circumstances such as poor technique, training errors and unsuitable equipment should also be corrected.

    Sample of Treatment Products:

    The LP Neoprene Shoulder Support 732 is designed to provide therapeutic heat to an injured or overused shoulder joint. This brace is made from stretchy nylon and a neoprene foam, created for the specific purpose of keeping the joint warm and flexible as it heals. As the heat is applied, the brace provides support and compression to keep the joint stable and prevent re-injury.

    neoprene shoulder support Click to Buy

    The McDavid Shoulder Support is designed to relieve sprains, strains, bursitis and tendonitis. Its removable strap can be applied in various locations to limit range-of-motion and speed recovery. This support also offers the ability to add AC joint pockets that can be used for ice and heat therapy, or additional padding.

    Click to Buy Click to Buy

    Bauerfeind OmoTrain S Shoulder Brace provides secure support for the shoulder joint and promotes mobility in order to restore function. The compression knit material and removable massage pad help massage the soft tissue, to relieve pain and activate the muscles that stabilize the joint.

    Click to Buy Click to Buy

    Resources:

    WebMD
    http://www.webmd.com/a-to-z-guides/shoulder-problems-and-injuries-topic-overview

    American College of Emergency Physicians
    http://www.acep.org/Content.aspx?id=78744

    American Academy of Orthopaedic Surgeons
    http://orthoinfo.aaos.org/topic.cfm?topic=A00327

    National Institute of Arthritis and Musculoskeletal and Skin Diseases
    http://www.niams.nih.gov/Health_Info/Bursitis/

  • Ski Injury Prevention

    Thousands of injuries a year can be attributed to winter sports. These popular activities provide fun and excitement for all ages, but changing snow conditions, improper preparation, and lack of judgment can put you at risk for severe injury. Although some injuries cannot be prevented, precautions can be taken to reduce your chances of injury on the slopes this winter season.

    • Know safe Skiing techniques
    • Wear proper equipment
    • Get enough rest and hydration
    • Warm up and cool down
    • Recognize your ability level

    Some injuries are more common than others, depending on the type of winter sport you are participating in. However, falls account for approximately 75 to 85 percent of skiing injuries. Due to the twisting motion of the feet and ankles during a fall, lower leg injuries are most common. Injuries can range form ACL/MCL tears and dislocations, to meniscus tears and ankle sprains. Use cold therapy to reduce swelling and pain in fresh knee injuries.

    See a doctor right away for any of these warning signs:

    • Severe swelling in the knee
    • Trouble extending the knee
    • Unable to support walking on the knee
    • Pain and soreness when touching the knee

    Returning to skiing after a knee injury can be scary and it can take time to get back to feeling like yourself. Luckily there are several knee braces for skiers who have suffered a knee injury.  A hinged knee brace provides the highest level of protection against twisting and lateral movement of the knee. The most popular hinged knee braces for skiers are made of Neoprene. Neoprene molds to the shape of the knee and retains heat to keep the knee joint warm. Some knee braces come with a patella buttress to help pad and secure the knee cap (patella) during activities like skiing.

    Mueller HG80 Hinged Knee Brace

    Knee Braces:

    • McDavid Hinged Knee Brace: This lightweight, low profile hinged knee brace uses state-of-the-art lightweight materials and medial and lateral hinged metal supports to provide additional stabilization and support
    • Mueller Hg80 Hinged Knee Brace: This is a high performance knee brace offering excellent support without compromising comfort. It features a triaxel hinge to provide maximum support with near-normal knee motion.

    LP Knee Support Open Patella

    Knee Support:

    These are just a few of the braces and supports available. To view all knee products, visit: http://return2fitness.com/braces-supports/knee.html

    Resources:

    http://www.stopsportsinjuries.org/skiing-and-snowboarding-injury-prevention.aspx#causes

    http://www.ski-injury.com/prevention

    https://www.acsm.org/docs/current-comments/skiinginjuries.pdf

    http://orthoinfo.aaos.org/topic.cfm?topic=a00321

  • Basketball Injury & Prevention

    In 2009 alone, the U.S. Consumer Product Safety Commission recorded more than 501,000 basketball-related injuries in emergency rooms. The foot, ankle and knee are most susceptible to injury because of the fast and sharp movements required in basketball. Another common injury of the game is jammed fingers, which can be caused by going up for a rebound, stealing a pass, or while dribbling against your opponent.

    Overuse injuries: Injuries that are caused over time by stressing an area several times until it becomes bothersome and results in damage. Injuries that are caused this way include patellar tendinitis (jumper's knee), achilles tendinitis, and rotator cuff tear.

    Traumatic injuries: Injuries that are caused by trauma or force. This includes ligament injuries, muscle tears, broken bones and jammed fingers. Muscle tears primarily occur in the large muscles in the leg.

    Ankle Sprains: This is the most common basketball injury. Injuries often occur because of the immense pressure that is placed on the ankle during the game. A sprain can also be caused by a quick movement causing the foot and ankle to roll, or by another player landing on it forcefully.

    Knee Injuries: Considered one of the most serious basketball injuries, knee injuries usually present as a sprain or tear. A sprain is a small tear in the ligaments and joints, while an anterior cruciate ligament (ACL) tear is more severe and often requires substantial recovery time.

    Injury PreventionMcDavid Knee Elbow Shin Pads

    - Warm up before practice and games.
    - Make sure you are hydrated before and during games.
    - Pay attention to your opponents to reduce colliding.
    - Aways use proper technique for your position.
    - Do not be aggressive when blocking opponents.

    LP 272 Knee Power Sleeve LP 272 Knee Power Sleeve

    - Wear appropriate equipment and footwear.
    - Reduce tears and abrasions with protective knee and elbow pads.
    - Reduce ankle sprains by using ankle braces and supports.

    Training:

    Explosive Calves improves alignment from knee to toe and increases jumping height.

    Python Striker Hand & Foot Speed Trainer helps improve and strengthen hand and foot speed.

    Slide Board Trainer by Stroops targets several lower-body muscles to give you increased mobility and strength.

    Resources:

    USA Basketball: http://www.usab.com/youth/news/2011/08/how-to-treat-a-jammed-finger.aspx
    American Academy of Ortho Surgeons: http://orthoinfo.aaos.org/topic.cfm?topic=A00177
    Mayo Clinic: http://www.mayoclinic.org/diseases-conditions/rotator-cuff-injury/basics/definition/con-20031421
    American Academy of Podiatric Sports Medicine: http://www.aapsm.org/basketball.html
  • Muscle Strain & Treatment

    There are more than 600 muscles in your body to help you breathe, move, lift and grab things, and pump blood through your body. So it’s very common that these muscles can become sore after strenuous work or exercising. Although soreness can be expected, a muscle strain, pull or tear is more serious and may require several days of rest or even medical attention.

    This can be done by warming up before exercise. Start your workout with some light walking or jogging. Flexibility is also important in preventing injury and re-injury of an already strained muscle. You can increase flexibility with stretching.

    The recovery period following your workout is just as important as the workout itself. That’s because your body needs ample time to rest in order to repair muscles, replenish energy, and reduce post-workout soreness.

    Symptoms of Muscle Strain:
    - Weakness in your muscles or tendons
    - Pain in a specific muscle or tendon when its used
    - Swelling or bruising at the site of an injury
    - Inability to use the muscle at all
    - Muscle pain while resting

    Seek medical care if you cannot walk, if there is significant swelling, pain, fever, or open wound.

    Treatment of Muscle Strain:
    - Use non-steroidal anti-inflammatory drugs (NSAIDS) such as naproxen or ibuprofen to reduce pain and swelling. Always read the label warnings or consult with your doctor before taking any new medications.
    - Use the R.I.C.E. Method:
    - Rest the strained muscle. Avoid activities that are causing the pain.
    - Ice the muscle. Use an cold compress on the affected area for 20 minutes on every hour while awake.
    - Compression gently applied to the muscle. Use an elastic bandage to provide support
    and decrease swelling.
    - Elevate the injured area to decrease swelling.
    - Stretching: Don’t keep the strained muscle still too long. Start with light stretching to slowly increase your activity so that the muscle doesn’t become stiff.

    Resources:
    http://www.webmd.com/fitness-exercise/guide/muscle-strain

    http://www.hopkinsortho.org/muscle_strain.html

    http://www.healthline.com/health/strains#Overview1

    http://www.niams.nih.gov/Health_Info/Kids/healthy_muscles.asp

  • Benefits of Compression Clothing

    Does compression clothing work?

    That really depends on your definition of work. Will compression clothing magically make you the next Peyton Manning? Of course not, but that doesn’t mean that it can’t help your performance and help you recover faster after a minor injury.

    The research behind compression clothing has shown that placing balanced pressure to specific parts of the body can increase blood circulation and oxygen delivery, creating enhanced muscle performance.

    Specific Benefits of Compression: 

    - Skin temperature increases slightly, enhancing warm-up exercises.

    - Enhanced proprioception helps improve leg strength and vertical jump.

    - An increase in venous return enhances blood circulation.

    - Reduced muscle movement provide stability to the muscle prevent injury.

    - Aids in the removal of blood lactate to the muscles, making for a faster and easier recovery after exercise or injury.

    - Effects of muscle soreness after exercise are reduced, alleviating swelling and inflammation.

    - Muscle support is increased, therefore increasing muscle performance.

    When To Wear Compression?

    Compression clothing can be worn to enhance performance during physical activity, including running,  cycling and competitive sports. It also helps protect the skin from rashesWearing compression gear after a minor injury or torn muscle may aid in recovery time. Benefits can also be seen without strenuous activity if you experience long periods of standing, immobility, or strain.

    Types of Compression Clothing:

    Upper Body
    Compression shirts are good during and after sports or weight training for reducing inflammation and swelling in the muscles.

    Quads & Glutes
    These parts of the body can help circulate blood back to the heart. Compression shorts help circulating and blood flow to the legs, as well as reduce fatigue.

    Calves & Ankles
    Ankles and calves can become swollen after being sedentary for a long time, after a long run or workout. Compression socks and stockings help reduce the risk of blood clots forming in the leg.

     Compression Short by McDavid Compression Pant by McDavid

    Compression Calf Sleeve by McDavid

    Compression Shirt by McDavid

    Resources:

    http://www.mensjournal.com/gear/sports/the-compression-sportswear-craze-20131108#ixzz3EqotyXb9

    http://runnersconnect.net/running-tips/benefits-of-compression-clothing-for-runners/

    http://www.womenshealthandfitness.com.au/fitness/workouts/268-compressed-for-success

    http://www.active.com/triathlon/articles/the-physiology-behind-compression-clothes

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