Posts Tagged ‘Repetitive strain injury’:

Gymnast Wrist: Score a Perfect 10 In Recovery

Gymnast Wrist Injury

Gymnast Wrist Injury

A common injury suffered by young gymnasts today is due to repetitive strain. It is known as a gymnast wrist injury. The medical term is distal radial epiphysitis. When a gymnast goes out on to the mat, their training is focused on flips and tumbling in which the wrists bear the weight of the body. The growth plates in the wrists can become inflamed or injured from the constant weight and impact. Growth plates aren’t actually bone, but cartilage. They allow space for bone growth as a child matures. Prompt treatment and sticking with the recovery plan is important for proper healing to take place. When left untreated, gymnast wrist can cause the growth plates to not develop properly causing the end of the forearm bone to suffer a permanent growth loss. The injury is identifiable through X-ray but symptoms can be a good indicator. They range from pain to swelling to a reduction in range of motion.

Treatment Options

  • The first step in treatment for a gymnast wrist is to modify activities that cause the pain. This requires not participating in any activities that allow the wrist to bear weight. Trying to push through the pain to continue training can worsen the condition.
  • Taking time to rest the wrist and allow it to heal is imperative.
  • Icing the location of pain can provide some relief from swelling and inflammation.
  • Anti-inflammatory medication can also help to speed recovery.
  • Often a wrist brace or cast will be used to immobilize the wrist to keep it from being used while it rests.
  • Physical therapy can be helpful for gymnast wrist after the period of rest is over. Physical therapy focuses on returning range of motion to the wrist, as well as strengthening the wrist and arm to help prevent future injury.
  • There are surgical options for treating aggressive gymnast wrist that doesn’t heal with conventional rest therapy.

Prevention Techniques

  • Once the gymnast is pain free, a return to gymnastics should be slow and gradual.
  • Focus should be placed on injury prevention.
  • Using a wrist brace or taping the wrist to give it support is recommended.

Gymnast wrist is a common ailment suffered by young gymnasts. It’s easy to score a perfect ten in recovery by following these treatment steps: Modifying activity, rest, ice, anti-inflammatory control, physical therapy and prevention. They are all steps in the process to get a young gymnast back on the mat.

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Trigger Thumb Holstered in 3 Easy Steps

Trigger Thumb

Suffer from painful swelling of the fingers?  It may be trigger thumb. Is so, learn how to holster your pain in 3 easy steps. The treatment for this common ailment is simple. It can also be done easily from home. Most patients find significant relief using these 3 key steps.


  • Trigger thumb symptoms are caused by repetition. It is a continuous stress to your fingers. If your job or other tasks requires a continuous activity, you can get trigger thumb. This can include grasping or placing repeated stress on fingers.
  • Arthritis can also add to the swelling of the tendons. This will inhibit movement of the fingers.


  • This can include soreness and locking/stiffness.
  • There may also be a clicking of the affected finger.


  • There are a number of trigger thumb relief tips that you can use. These treatments can help you reduce the pain.
  • The first is to stop the activity that is causing trigger thumb. This can be difficult if your work is what is causing the issue. If it involves hobbies such as playing music or chores like wringing washcloths, try to take a break for a while to allow your hands time to heal.
  • Besides taking a break, you may also use trigger thumb exercises.
  • One exercise simply involves stretching your finger out as far as it will go. Try to rotate your thumb in circles. Because your finger is stiff, this will be difficult. Just remember that repetition is key. With time you should begin to regain rotation.
  • Another exercise is to place your hand palm side down on a table. Individually, lift each finger as high as it will go without pain. Working all your fingers, not just the injured one, will improve hand strength. These exercises help prepare for the final step.
  • A final step in treating your pain is involves the trigger thumb release. For this treatment, a therapist locates nodules on your fingers. This will happen as you flex and extend your thumb as directed. The pressure applied helps to break up the adhesions in tendons. This will restore movement and flexibility.

In the end, you will find relief. You will have successfully holstered your trigger thumb pain.

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Quervain Pain? 5 Keys To Real Recovery

Quervain Tenosynovitis

A Quervain injury is painful.    Basic actions can cause this injury. Making bread and gardening! Lifting children and mopping! All these and more can cause it. Repetitive motion causes the wrist to swell.  This is when the injury occurs.

Now it needs to be treated. What is the best way? Here are five keys to relieve the pain.


  • This wrist injury is helped with rest.
  • As with most swelling, you need to allow the injury time to recover.
  • This will speed up Quervain’s slow healing process.


  • Splinting will often be a part of treatment. A splint can most often be removed. It wraps around the injured area.
  • It should hold the wrist in place. With a Quervain injury, using rest/splint together can help.  It may still take up to 6-8 weeks to heal.

Anti-inflammatory Medication

  • Anti-swelling medicines are most often over the counter.
  • They decrease swelling and relieve pain.
  • Those with Quervain’s pain seem to find relief.
  • Sometimes a steroid injection may be needed.  The shot will go  directly into the site of pain.

Physical Therapy

  • Physical Therapy helps healing.  It is treatment through exercise. This is another effort to reduce swelling.
  • The hope is to also reduce pain and aid healing.
  • Often electric stimulation is used.  It is combined with manual exercises.
  • Also, the patient is taught how to avoid the causes of this injury. This will help prevent reoccurence.

Cortisone Injection

  • Cortisone is a powerful medicine.  It will reduce the swelling.  It will also make relief faster and stronger. This is because it goes right to the site of the pain.
  • It is better than oral anti-swelling medications.
  • Most with Quervain’s can return to their normal activities quickly.  It is normally within three weeks of a cortisone sh

Quervain’s can be teated with these five key steps.  In rare occasions, surgery may be required. These keys to real recovery can help speed the healing of those suffering from the pain.

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Carpal Tunnel Syndrome – 4 Keys to Relief!

Carpal Tunnel Syndrome

Carpal tunnel syndrome (CTS) can be extremely painful.  It affects the wrist. Typing on a keyboard is a repetitive motion that can cause CTS.  Sewing, playing sports and writing can also cause it.  It commonly affects women between the ages of 30 and 60, but can affect both genders of any age.

The carpal tunnel is where the nerves in the wrist meet the hand. Swelling greatly affects this area because it is small to begin with. Symptoms of  CTS can happen suddenly or occur over a long period of time. They can include pain in the thumb and fingers, a weak grip and pain extending to the elbow.


Treatment can be accomplished in a number of ways.

  • A simple change in keyboards may be able to reduce many of the symptoms.
  • Wrist braces, hot and cold packs, and medications are also necessary in some case.
  • Surgery is another option depending on the severity.
  • Speaking with a doctor is always advised.  This will help avoid any further damage to these nerves.

Surgery Recovery

CTS surgery involves cutting the ligament pressing on the nerve. This relieves the pain.

  • This type of surgery has a high success rate. A person should be able to return to a normal life in one to three weeks.
  • Activities such as sports should be avoided for approximately four to six weeks.
  • Pain can be intense for the first few days following surgery. Medications help resolve this pain.


Exercises for carpal tunnel are designed to relieve some of the symptoms and avoid surgery in patients with mild to moderate pain.

  • Five quick minutes before work can make a difference in how easily a patient is able to get through the day.
  • Start by extending the wrist with the fingers pointing up and holding for a count of five.
  • Then, create a fist and bend the wrist downward toward the floor for another count of five.
  • Repeat these exercises approximately ten times and then shake the hands gently to loosen the affected area.
  • This regimen should be performed daily before any activity suspected of causing carpal tunnel syndrome.


Carpal tunnel syndrome is a repetitive stress injury.

  • Prevention is the best way to avoid surgery, and following the above steps is a good place to start.
  • Doing specialized exercises, taking breaks, and speaking with a doctor are all important to the overall healing process when a patient suspects an issue.

Follow these 4 keys to relief to enhance your ability to prevent and recover from carpal tunnel syndrome.

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