What is a Wrist Sprain?

A sprain is an injury caused by twisting or straining the ligaments of a joint. A ligament is a flexible tissue which connects bones and cartilage. Wrist is the joint at the base of your the hand. Your wrist is made up of eight bones that are attached to your hand bones and the bones of your forearm.

How does Wrist Sprain occur?

A wrist sprain occurs when you fall on an outstretched hand. This fall stretches or tears the ligaments of the wrist.

Common causes of wrist sprains include the following:

• Accidental falls.
• Playing contact sports, or while in-line skating, snow boarding, cycling, or while playing soccer, football, baseball, volleyball, etc..
• Poor balance.
• Limited flexibility.
• Muscle weakness.
• Loose joints.
• Failure to use proper protective equipment such as wrist guards.

Wrist Sprain Symptoms :

• Pain, tenderness, and swelling around the wrist after a fall.
• Redness, warmth, or bruising around the wrist.
• Pain while moving the joint.
• A deep ache in the wrist.

Wrist Sprain Treatment :

• Rest your wrist and apply R.I.C.E. treatment (Rest , Ice , Compression , Elevation ).
• Elevate your wrist on the back of a chair or couch while sitting or on a pillow while sleeping.
• Take an anti-inflammatory or other pain killing medication prescribed by your doctor.
• Your doctor may recommend that you use a brace to prevent mobilization in your wrist, especially when playing sports.
• If you have a severe sprain, your doctor may recommend a plaster cast for two to three weeks.
• See a certified hand therapists for flexibility, range of motion for the injured wrist.
• See a doctor that will tell you some strengthening exercises for your wrist.
• While you are recovering from your injury you will need to change your sport or activity to one that does not make your condition worse. For example, you may need to run instead of playing basketball.
• Surgery may be needed to repair a ligament that is torn completely, or if there is an associated fracture.

When can I return to my sport or activity?

The goal of rehabilitation is to return you to your sport or activity as soon and as safely as possible. But, if you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from injury at a different rate. Returning to your sport or activity will be determined by your recovering ability, the sooner your wrist recovers, the sooner you can return to your sport or activity. Returning to your sport or activity is not determined by how many days or weeks have passed since your injury occurred. In general, the longer you have symptoms of the injury, the longer it will take to get better.

You may return to your sport or activity when the injured wrist has full range of motion without pain. Your doctor may allow you to return to competition with your wrist taped or in a brace. Your injured wrist, hand, and forearm need to have the same strength as the uninjured side. You must not have any pain when doing activities such as swinging a bat or a racquet or performing tumbling in gymnastics.

Prevention for Wrist Sprain:

Wearing protective gear, such as wrist guards, may help prevent wrist sprains in some sports. Playing by the rules, and simply being aware of your surrounding may also help prevent falls that lead to wrist sprains.

A sports injury specialist could :

• Prescribe anti inflammatory medication.
• Reduce swelling by compression devices.
• Use ultra sound and laser treatment.
• Tell some strengthening exercises.
• Use cross friction massage.
• Prescribe a full rehabilitation program.
• Operate if the ligament has torn completely.

What is Triceps Tendonitis?

Tendonitis is inflammation of the tendons, inflammation of the tissue that attaches a muscle to a bone. Your triceps muscle, which acts to straighten your arm, is attached to the bony bump at the back of your elbow by a large tendon. Triceps tendonitis causes pain in the back part of the upper arm near the point of your elbow.

How does Triceps Tendonitis occur?

The triceps muscle is the one at the back of the upper arm. It inserts into the back of the elbow. If you fall onto your hands you can rupture this tendon. If you over-do the weights or try to push something which is too heavy you can rupture the tendon or swelling can come over that area through over use.

Symptoms of Triceps Tendonitis:

• Pain when you straighten your elbow or fully bend your elbow.
• Swelling near the point of the elbow.
• Pain when you try to push something heavy.

Treatment of Triceps Tendonitis:

• Rest at least 2-days and apply R.I.C.E.treatement (Rest , Ice , Compression , Elevation ).
• Your doctor may prescribe some anti-inflammatory medication such as ibuprofen.
• Wear a strap to wear around the lower part of your triceps during sports or activities that cause discomfort.
• See a sports injury professional for advice on treatment and rehabilitation.

When can I return to my sport or activity?

The goal of any rehabilitation program is to return you to your sport or activity as soon and as safely as possible. But, if you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from injury at a different rate. Returning to your activity will be determined by your recovering ability, the sooner your arm recovers, the soon you can return to your sport or activity. Returning to your sport or activity not determined by how many days or weeks have passed since your injury had occurred. In general, the longer you have symptoms of the injury, the longer it will take you to get better.

You may return to your sport or activity when each of the following is true:

• You no longer have tenderness or swelling at your triceps muscle or tendon.
• You have regained strength in your arms as it was there before the injury had occurred.
• You have full range of motion in your arm without any pain.
• You can lift weights without any pain in your arm.

Prevention of Triceps Tendonitis:

The best way to prevent triceps tendonitis is to avoid overuse of your upper arm and elbow. It is important to recognize early symptoms so you do not make your injury worse by over doing the activity.

What can a sports injury specialist or doctor do?

• Use ultrasound or laser treatment.
• X-ray the elbow.
• Prescribe anti-inflammatory medication.
• Prescribe some exercises to do 3-4 times a day.

What is Tennis Elbow (Lateral Epicondylitis)?

Tennis Elbow is also known as Lateral Epicondylitis is considered a cumulative trauma injury.Tennis elbow is a common injury and got it’s name as tennis elbow because tennis players are often prone to get this injury. This condition occurs in response to inflammation and degeneration of the tendon that attaches to the muscles of the forearm, specifically, the origin of the extensor carpi radialis brevis muscle.

How is Tennis Elbow (Lateral Epicondylitis) caused?

Lateral Epicondylitis is caused by the overuse of the wrist extensors (muscles that pull the hand up) can create cumulative stress on the tendons that attach to the elbow at the outer part (the lateral epicondyle). This excessive stress may damage the muscle attachment and cause inflammation and pain. Generally, those who experience lateral epicondylitis perform activities with motion of the wrist and arm, or lifting while the palm is facing down. The condition is quite common in the late 30s and early 40s. In racket sports such as table-tennis, lawn-tennis, badminton… intense gripping can lead to tennis elbow. It appears to be caused by lack of strength, inefficient technique, improper equipment or increasing playing time and intensity too quickly. In tennis, a common cause is a racquet’s inappropriate string tension and grip circumference. Sometimes the inflammation is caused by a direct injury or impact. Occasionally, when the cause is direct injury or strain, the muscles may partially tear.

Rarely the inflammation comes on without any definite cause, and this may be due to an arthritis, rheumatism or gout. Sometimes the problem is partly or completely due to a neck problem, which is causing pain in the elbow via the nerves from the neck.

The area of most pain is usually near the bone on the outer side of the elbow known as the lateral epicondyle. This area is usually tender when touched and may be uncomfortable when gripping. In severe cases, almost any elbow movement can be uncomfortable.

Symptoms of Tennis Elbow (Lateral Epicondylitis):

• Pain on the outside of the Elbow, usually during or after intense use.
• Weakness in the wrist.
• In some cases, lifting or grasping even light racquets may be difficult or painful.
• Pain in the outside of the elbow when the hand is bent back (extended) at the wrist against resistance.
• Pain on the outside of the elbow when trying to straighten the fingers against resistance.
• Pain when pressing in on the bony bit on the outside of the elbow.

Treatment of Lateral Epicondylitis (Tennis Elbow):

• Rest the elbow and apply R.I.C.E.treatment (Rest , Ice , Compression , Elevation) for the first two days.
• See a doctor who could prescribe some anti-inflammatory medication. In chronic or intense cases, a cortisone injection may relieve the discomfort.
• Wear a brace or support to protect the tendon during the healing and strengthening process, particularly when returning to your sports.
• If non-surgical forms of treatment do not eliminate the pain of this condition, surgery may be recommended.

When can I return to my sport or activity ?

The goal of any rehabilitation program is to return you to your sport or activity as soon and as safely as possible. But, if you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from injury at a different rate. Returning to your sport or activity will be determined by recovering ability, the sooner your wrist recovers, the soon you would be able to return to your sport or activity. Returning to your sport or activity is not determined by how many days or weeks have passed since your injury had occurred. In general, the longer you have symptoms of the injury, the longer it will take you to get better.

You may return to your sport or activity when each of the following is true:

• The injured elbow has full range of motion without any pain.
• Your doctor may allow you to return to competition with your elbow taped or in a brace.
• Your injured elbow, hand, and forearm have the same strength as it was there before the injury.
• You must not have any pain when doing activities such as swinging a bat or a racquet or performing tumbling in gymnastics.

Tennis Elbow Cure and Remedy for it

• Go for ultrasound or laser treatment.
• Take a massage from a physician.
• Go to a doctor who can advise on rehabilitation.
• Take some anti-inflammatory medication.
• A steroid injection may me needed.
• Operation my be done if the condition is too bad.

Rest is a very important component in the healing of this injury. It may heal quickly within two weeks but you could suffer with this problem for up to two years. When the symptoms have settled down it is essential you fully rehabilitate and strengthen the elbow and follow guidelines that will help you avoid the injury in the future:

• Correct technique - play the backhand with the arm not the wrist!
• Use a forearm brace or heat retainer if you have a weak wrist or elbow.
• Do not play with wet, heavy balls.
• Use a light racket if you do not play very often.
• Make sure that strings of your racquet are not too tight.

What is Runner’s knee (Patellofemoral Pain Syndrome)?

Runner’s knee is also known as patellofemoral pain and is pain behind the kneecap. It has been given many names, including patellofemoral disorder, patellar malalignment, runner’s knee, and chondromalacia.

How does Runners Knee (Patellofemoral Pain) occur?

Patellofemora pain is common among the runners. Runners Knee occur due to overuse of the knee in sports such as cricket, football, race, hockey, basketball and other activities such as running, walking, jumping, or bicycling.

The kneecap (patella) is attached to the large group of muscles in the thigh called the quadriceps. It is also attached to the shin bone by the patellar tendon. The kneecap fits into grooves in the end of the thigh bone (femur) called the femoral condyle. By repeated bending and straightening of the knee, you may irritate the inside surface of the kneecap and cause pain or it may completely rupture the ligament.

Runner’s Knee also may result from the way your hips, legs, knees, or feet are aligned. This alignment problem can be caused by your having wide hips or underdeveloped thigh muscles, being knock-kneed, or having feet with arches that collapse when walking or running (a condition called over-pronation).

Symptoms of Runners Knee (Patellofemoral Pain):

• Severe pain behind the kneecap.
• Pain while you are walking or running or if you sit at a place for a long time.
• The pain generally becomes worse while you are walking downhill or down stairs. Your knee may swell at times.
• You may feel or hear snapping, popping, or grinding in the knee.

Treatment of Runners Knee (Patellofemoral Pain):

• Rest the knee and if there is swelling then apply R.I.C.E. treatment.(Rest , Ice , Compression , Elevation )
• Elevate your knee by placing a pillow underneath your leg while you are sitting.
• Anti-inflammatory medication may help reduce inflammation and pain.
• See a sports injury specialist who can advise on treatment and provide a full rehabilitation program including self massage techniques.
• Take a glucosamine sulphate supplement. Glucosaimne Sulphate along with Chondroitin has been shown to aid in the healing joint injuries.

When can I return to my sport or activity?

The goal of any rehabilitation program is to return you to your sport or activity as soon and as safely as possible. But, if you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from injury at a different rate. Returning to your sport or activity will be determined by your recovering ability, the sooner your knee recovers, the sooner you will be able to return to your sport or activity. Returning to your sport or activity is not determined by how many days or weeks have passed since your injury occurred. In general, the longer you have symptoms of the injury, the longer it will take you to get better.

You may safely return to your sport or activity when, each of the following is true:

• Your injured knee can be fully straightened and bent without any pain.
• Your knee and leg have regained normal strength as it was there before the injury.
• You are able to jog straight ahead without any pain or limping.
• You are able to sprint straight ahead without any pain or limping.
• You are able to jump on your both legs without any pain.

Prevention of Runners Knee (Patellofemoral Pain):

Patellofemoral pain syndrome can best be prevented by strengthening your thigh muscles, particularly the inside part of this muscle group. It is also important to wear shoes that fit well and that have good arch supports. Runners knee is also prevented by doing proper warm ups such as running, sit ups or with the help of any of the popular fitness equipments such as treadmill, steppers, dumbbells, home gyms, exercise bikes, strength trainers, etc ..before starting any sport.

A Sports Injury Professional or Doctor could:

• Prescribe anti-inflammatory medication e.g. ibuprofen. Anti-inflammatory medication helps to reduce inflammation, especially in the early stages of injury.
• Use ultrasound or laser treatment.
• Give a massage.
• Prescribe a full rehabilitation program.
• Advise on a gradual return to fitness.

What is Neck Strain?

A strain is a stretch or tear of a muscle or tendon. Your neck is surrounded by small muscles running close to the vertebrae and larger muscles that make up the visible muscles of the neck.

How does Neck Strain occur?

The neck muscles are constantly under tension to hold the head up. Therefore they are often prone to pain through gradual tightening of the muscles which could also result in tearing from sudden sharp movements.

Common causes of neck strain are :

• An injury may occur to the neck during an accident.
• Keeping the face on one side while sleeping.
• Working on computer for a long time.
• If you are at a job that requires you to be in one position all day.
• Keeping the neck in unusual position for a long time.

Neck Strain Symptoms :

• A sharp pain in the neck.
• Aching in the neck.
• Pain when turning the head sideways.

Neck Strain Treatment :

• Rest your neck and apply R.I.C.E. treatment(Rest , Ice , Compression , Elevation ).
• Your health care provider could prescribe muscle relaxing medication.
• Wear a neck collar to support your neck and prevent any further injury.
• See a physical therapist who could provide a massage.
• See a sports injury professional who could provide a full rehabilitation program.

When can I return to my sport or activity?

The goal of rehabilitation is to return you to your sport or activity as soon and as safely as possible. But, if you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from injury at a different rate. Returning to your sport or activity will be determined by your recovering ability, the sooner your neck recovers, the sooner you can return to your sport or activity. Returning to your sport or activity is not determined by how many days or weeks have passed since your injury occurred. In general, the longer you have symptoms of the injury, the longer it will take to get better.

If you participate in contact sports, it is important to rehabilitate your neck and shoulders before going back to competition. You must have full range of motion of your neck. This means you must be able to:

• Turn your head fully to look over both shoulders .
• Extend your head backward as far as possible .
• Flex your neck forward until your chin touches your chest.
• Move your head in each direction so that your ear touches your shoulder.

If any of these actions cause pain in your neck or shoulder or, then this is not the correct time to return.

How can I prevent neck strain?

Neck strain is best prevented by having strong and supple neck muscles. If you have a job that requires you to be in one position all day (for example, work at a computer all day), it is very important to take breaks and relax your neck muscles.

In many cases an injury to the neck occurs during an accident that is not preventable.

A sports injury specialist could :

• Advise on a full rehabilitation program of stretching, strengthening and sports massage techniques.
• Prescribe anti-inflammatory medication.
• Prescribe some exercises to do 3-4 times a day to cure the injury fast.
• Provide a neck collar to prevent further injury.
• Apply traction.

What is Lower Back Pain?

Lower back pain is pain and stiffness in the lower back. It is one of the most common reasons people miss their work.

Causes of Lower Back Pain

Lower back pain is usually caused when a ligament or muscle holding a vertebra in its proper position is strained. Vertebrae are segments of bone which form the spinal column through which the spinal cord passes. When these muscles or ligaments become weak, the spine loses its stability, resulting in pain and stiffness. Because nerves reach all parts of the body from the spinal cord, back problems can lead to pain or weakness in almost any part of the body.

Lower back pain can occur if your job involves lifting and carrying heavy objects, or if you spend a lot of time sitting or standing in one position or bending over. It can be caused by a fall or by unusually strenuous exercise. It can be brought on by the tension and stress that cause headaches in some people. It can even be brought on by violent sneezing or coughing.

People who are overweight may have low back pain because of the added stress on their back.

Back pain may occur when the muscles, joints, bones, and connective tissues of the back become inflamed as a result of an infection or an immune system problem. Arthritic disorders as well as some congenital and degenerative conditions may cause back pain.

Lower back pain accompanied by loss of bladder or bowel control, difficulty in moving your legs, or numbness or tingling in your arms or legs may indicate an injury to your spine and nerves, which requires immediate medical treatment.

Symptoms of Lower Back Pain:

• A sudden sharp pain in the back.
• Possible swelling or bruising over the area of the rupture.
• Difficulty in moving - bending forwards, sideways or straightening.
• The pain may be continuous or may occur only in certain positions. It may be aggravated by coughing, sneezing, bending, twisting, or straining during a bowel movement. The pain may occur in only one spot or may spread to other areas, most commonly down the buttocks and into the back of the thigh.

Treatment of Lower Back Pain:

• After the initial injury, apply heat from a electric heating pad or hot water bottle.
• Rest in bed on a firm mattress. Often it helps to lie on your back with your knees raised. However, some people prefer to lie on their side with their knees bent.
• Take some anti-inflamatory meditation.
• See a physical therapist who could provide a massage.
• Wear a belt or corset to support your back.

When can I return to my sport or activity?

The goal of any rehabilitation program is to return you to your sport or activity as soon and as safely as possible. But, if you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from injury at a different rate. Returning to your sport will be determined by your recovering ability, the soon your back recovers, the soon you may return to your sport or activity. Returning to your sport or activity is not determined by how many days or weeks have passed since your injury occurred. In general, the longer you have symptoms of the injury, the longer it will take you to get better.

It is important that you have fully recovered from your lower back pain before you return to your sport or any strenuous activity. You must be able to have the same range of motion that you had before your injury. You must be able to run, jump and twist without pain.

What can I do to prevent Low Back Pain?

You can reduce the strain on your back by doing the following:

• Don’t push with your arms when you move a heavy object. Turn around and push backwards with your legs so the strain is taken by your legs.
• Whenever you sit, sit in a straight-backed chair and hold your spine against the back of the chair.
• Bend your knees and hips and keep your back straight when you lift a heavy object.
• Avoid lifting heavy objects higher than your waist.
• Hold packages you carry close to your body, with your arms bent.
• Use a footrest for one foot when you stand or sit in one spot for a long time. This keeps your back straight.
• Bend your knees when you bend over.
• Sit close to the pedals when you drive and use your seat belt and a hard backrest or pillow.
• Lie on your side with your knees bent when you sleep or rest. It may help to put a pillow between your knees.
• Put a pillow under your knees when you sleep on your back.
• Raise the foot of the bed 8 inches to discourage sleeping on your stomach unless you have other problems that require that you keep your head elevated.

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To rest your back, hold each of these positions for 5 minutes or longer:

• Lie on your back, bend your knees, and put pillows under your knees.
• Lie on your back, put a pillow under your neck, bend your knees to a 90-degree angle, and put your lower legs and feet on a chair.
• Lie on your back, bend your knees, and bring one knee up to your chest and hold it there. Repeat with the other knee, then bring both knees to your chest. When holding your knee to your chest, grab your thigh rather than your lower leg to avoid over flexing your knee.

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What is Patellar Tendonitis (Jumper’s Knee)?

Patellar Tendonitis, also called jumper’s Knee , is pain in the band of tissue (the patellar tendon) that connects the kneecap (patella) to the shin bone (tibia).

How does Patellar Tendonitis (Jumper’s Knee) occur?

• Patellar Tendonitis is mainly caused by too much jumping. Other activities which could lead to jumper’s are too much running, walking, or bicycling. All of these activities put repeated stress on the patellar tendon, causing it to be inflamed.
• Patellar Tendonitis can also happen to people who have problems with the way their hips, legs, knees, or feet are aligned. This alignment problem can result from having wide hips, being knock-kneed, or having feet with arches that collapse when you walk or run, a condition called over- pronation.
• Jumper’s knee is most common in weight lifters, football, cricket, tennis and badminton players.

Symptoms of Patellar Tendonitis (Jumper’s Knee):

• Pain at the bottom of the kneecap or petellar tendon especially when pressing in.
• Swelling in your knee joint or swelling where the patellar tendon attaches to the shin bone.
• Pain while jumping, running, or walking especially downhill or downstairs.
• Pain with bending or straightening the leg.
• Tenderness behind the kneecap.

Treatment of Patellar Tendonitis (Jumper’s Knee):

• You should rest completely in the early stages of injury and apply R.I.C.E.(ice therapy) treatment.
• Anti-inflammatory medication may help reduce inflammation and pain.
• Your doctor may prescribe a band to wear across the patellar tendon, called an infra-patellar strap, or prescribe a special knee brace. The strap or brace will support your patellar tendon, preventing it from further damage.
• If you have a problem with over-pronation, your doctor may prescribe custom-made arch supports called orthotics.
• See a physical therapist who could tell you some rehabilitation exercises and make you recover soon.
• While you are recovering from your injury you will need to change your sport or activity to one that does not make your condition worse. For example, you may need to swim instead of playing basketball.

When can I return to my sport or activity?

The goal of any rehabilitation is to return you to your sport or activity as soon and as safely as possible. But, if you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from a injury at a different rate. Returning to your sport or activity will be determined by your recovering ability, the sooner your knee recovers, the sooner you would be able to return to your sport or activity. Returning to your sport or activity is not determined by how many days or weeks have passed since your injury occurred. In general, the longer you have symptoms of the injury, the longer it will take you to get better.

You may safely return to your sport or activity when, each of the following is true:

• Your knee can be fully straightened and bent without any pain.
• Your knee and leg have regained normal strength as before the injury.
• Your knee is not swollen.
• You are able to jog straight ahead without any pain or limping.
• You are able to sprint straight ahead without any pain or limping.
• You are able to jump on your both legs without any pain.

Prevention of Patellar Tendonitis (Jumper’s Knee):

Jumper’s Knee is usually caused by overuse during activities such as jumping or running. It can best be prevented by having strong thigh muscles and by doing proper warm ups such as running, sit ups, or with the help of any of the popular fitness equipments such as treadmill, steppers, dumbbells, home gyms, exercise bikes, strength trainers, etc.. before starting any sport.

A sports injury professional or doctor could:

• Prescribe some anti-inflammatory medication such as ibuprofen.
• Use ultrasound or laser treatment.
• Provide a massage.
• Provide a full rehabilitation program.
• Operate if it is too bad.