![]() Honor Thy Tailbone – Getting rid of neck pain by releasing the tailbone.How to Give a Neck Massage (with Pictures)Reader Approved. Two Methods: Giving a Seated Massage. Giving a Supine Neck Massage. ![]() Community Q& APeople who sit at desks or drive for long periods of time often experience a lot of pain in their neck and shoulders. Giving them a neck massage is a great way to relieve that tension. Massages can also improve blood circulation, ease headache pain, improve someone's mood, and give an energy boost.[1] Giving a good neck massage is a wonderful gift, whether to a friend, loved one, or a professional massage client. Sports Injuries Prevention, Treatment, Top 1. Sports Injuries and How to Avoid Them. The most common sports- related injuries primarily are overuse injuries. As the name implies, an overuse injury results from wear and tear on the body, particularly on joints subjected to repeated activity. By far, the most common sport that leads to injury is running. Running jars the body from the foot all the way up into the back," says James Garrick, MD, director of the Center for Sports Medicine at St. Francis Hospital in San Francisco. He has seen more runners than any other recreational athletes in his clinic, followed by those who participate in dance (including aerobics), tennis, skiing, basketball, gymnastics, football, soccer and figure skating. Certain types of injuries plague sports participants. Most of them, however, are minor. Knowing the early signs and what to do can help prevent them from becoming nagging problems. Here's a look, from head to toe, at the Top Ten sports injuries you're most likely to face: Probably the most common sports injury is a muscle pull, which can happen to almost any muscle in the body. No matter how diligently you warm up and stretch, or cool down and stretch, you may pull a muscle from overuse, fatigue or taking a fall. There is little you can be done to prevent a muscle pull except to stay limber and work your muscles regularly. A muscle pulls when a sudden, severe force is applied to the muscle and the fibers are stretched beyond their capacity. If only some of the fibers tear, that is a muscle pull. If most of the fibers tear, that is a muscle tear. Muscle Pull Treatment. The universally held treatment for a muscle pull or tear is to apply ice and rest until the pain and swelling subside. The ice relaxes the muscle and helps relieve any spasm. Ice should be applied for about 2. The dull ache of a muscle pull usually disappears within a few days. As soon as tolerable, begin gently stretching the muscle. A pulled muscle may go into spasm as a reaction to being overstretched. If the muscle fibers are not gradually re- lengthened, the muscle will pull again with return to activity because it will have healed in a shortened state. In general, you can return to action when the injured body part can be stretched without pain as far as the healthy one on the other side of the body. That may take a week for a calf muscle or more than a month for a hamstring pull. A pulled muscle or a muscle spasm in the neck can happen when a tennis player looks up to serve or hit an overhead smash. A stiff neck can be, well, a real pain in the neck. It’s also one of the most common muscles aches both children and adults experience. Common triggers include poor. Hi, I woke up Sunday morning with a "kink" in my right neck. The pain actually comes from the mid-scapular region along the right side of my vertebrae, but it feels. The pain is on one side of the neck, and the neck may be pulled over slightly to that side. It is particularly painful to turn the head in the direction of the pain. That is, if the pain is on the left side of the neck, the player can turn to the right, but not to the left. Cyclists who use racing handlebars may also feel neck stiffness. With your back bent low over the handlebars, you have to tilt your neck up to see ahead. After a long ride, the neck muscles may tighten up and go into spasm from this awkward position. Neck Pain Treatment. The proper treatment for neck stiffness is to apply ice for 2. Sit in a chair and hold onto the seat with the hand on the painful side of your neck. Bend your trunk and head to the opposite side. Hold the stretch for 2. Or gently drop your chin to your chest and move the chin in a semicircle from shoulder to shoulder five times. The same exercises can strengthen the neck and prevent pain. Severe pain may require prescription medication, such as a muscle relaxant or anti- inflammatory agents, and physical therapy. Pain radiating down the arm and into the hand may be due to a pinched or stretched nerve, and should be seen by a doctor immediately. The shoulder bones are held together by a group of muscles known as the rotator cuff muscles. These muscles (supraspinatus, infraspinatus, subscapularis and teres minor) are responsible for the shoulder's fine movements, such as throwing a ball. Because of the shoulder's shallow socket and lack of ligament strength, any weakness of the small, rotator cuff muscles makes it easy for the head of the shoulder to slide around in the joint. If the shoulder joint is continually stressed with the arm in an overhead position, as it is in softball, tennis, volleyball, swimming and weight training, the small rotator cuff muscles begin to stretch out. This allows the head of the joint to become loose within the shoulder socket. If the head of the shoulder is loose, when the arm is extended backwards over the shoulder the head will slide forward, catching the tendon of short head of the biceps between the ball and the socket. The same thing happens when the arm is raised to the side above parallel to the ground. The head will drop in the socket and the tendon of the long head of the biceps or the supraspinatus becomes impinged. This impingement causes the tendons to become inflamed and painful. Tennis players feel the pain when they try to hit an overhead or serve. The same thing can happen to golfers in both the backswing and the follow- through when their shoulders are above parallel to the ground. Shoulder Impingement Treatment. Many doctors overlook the true problem with a shoulder impingement. They treat the tendinitis with anti- inflammatory agents or corticosteroid injections. But the anti- inflammatories soon wear off, and the next time the shoulder is used, the tendon is impinged again. The pain recurs, requiring another injection or more anti- inflammatories. If shoulder pain lasts for more than a day or two after practicing the serve or hitting a bucket of balls, a program of range- of- motion exercises can help strengthen the rotator cuff muscles. Strengthening these muscles will help hold your shoulder firmly in place, then the head will not slip out of the socket and the tendons will no longer become inflamed or irritated. Physical therapy, ultrasound, moist heat and electrical muscle stimulation followed by rehabilitative exercises are also recommended. If the shoulder exercises do not help ease the pain, or there is numbness or tingling in your hand, consult a doctor. Almost everyone who participates in sports experiences lower back strain at one time or another, usually from twisting awkwardly, lifting a heavy weight or doing some unpracticed activity. Virtually all lower back injuries are due to weak or tense muscles or muscle strain. Suddenly overloading muscles may pull or tear muscle fibers, sending the back muscles into spasm and causing pain. Weightlifters, golfers, martial artists and tennis players are prone to back injuries because these sports involve unilateral motions. A golfer rotates the lumbar spine in only one direction, which is the equivalent of lifting weights with only one side of body. Martial artists generally have one dominant leg and kick with that one more than the other. Lower Back Strain Treatment. Fortunately, most simple backaches go away within a few weeks, with or without treatment. After about a week, start a workout that strengthens the lower back, hamstring and abdominal muscles to help support the back to prevent any back pain from recurring. When back muscles go into spasm, the excruciating pain may be disabling. Rest for a few days and take medication such as aspirin or other anti- inflammatory agents. Ice the back for 2. Physical therapy may also be necessary if these symptoms do not quiet down in about 1. This includes ice, then heat, electrical stimulation of muscles, stretching and deep- finger massage. This should be followed by exercises to strengthen the back and abdominals. These same exercises can also help head off future back pains. Tennis elbow is really an inflammation of the muscles of the forearm and the tendon that connects the muscles to the bones in the elbow. These muscles bend the wrist backward and cause the wrist to turn the palm face up. When the muscles and tendon become inflamed from overuse, the pain is felt on the outside of the elbow (lateral epicondylitis). A tennis player most often aggravates the elbow by hitting the ball late on the backhand side, straining the forearm muscles and tendon. Constantly turning the wrist to put more spin on the serve also can cause pain. Golfers also suffer from tennis elbow, but on the non- dominant side, that is, a right- handed golfer will feel the pain in the left elbow. Pulling the club through the swing with the left wrist causes irritation in the left elbow. A second type of tennis elbow is known as medial epicondylitis.
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