With the changes in schedule summer brings, sometimes it’s difficult to keep up the exercise routines we’ve committed to. With a little bit of creativity, you can stay in shape and entertain your kids at the same time. A bonus: the more flexible and strong each family member is, the less likely they are to be injured in a sporting event.
Morning Family Stretch
Set aside five to ten minutes each morning for the whole family to do some stretching exercises. Stretching helps to get the blood flowing and warms up the muscles for the activities of the day. Make this a daily routine for your family; it is healthful and a quiet bonding experience to help balance the hectic life most kids have.
Kids Make Great Dumbells (and their giggling will keep you going)
Try this Russian Twist: While seated on the floor with your knees bent, hold your child in front of you, engage your core and twist from side to side. Repeat 10 to 20 times. This is a great one for arms and abs.
Squat Press: Stand while holding your child in front of you with your feet hip distance apart, arms extended, but elbows not locked. Slowly lower into a squat like you are sitting in a chair and then slowly stand back up straight. Be sure to keep your knees in line with your ankles. Repeat this 10 to 15 times. Great for the arms and lower body.
Throw a Dance Party
Push the furniture out of the way, round up your family’s favorite tunes, and crank up the speakers for a blast of exercise that will get everyone involved. Dancing is super fun and a great cardio workout. Make one afternoon or evening a week your “Dance Party Night” from now till the kids go back to school.
Family Competition
We’re all about competition in our culture, and most kids are involved in at least one organized sport by the time they are a few years old. Motivate your family by setting weekly goals, and create a chart and point system that helps your family track their activity or eating habits throughout the day. See who can be the healthiest!
All these suggestions should help, but if you or your child are injured in one of your organized sports—or at the company baseball game—be sure to reach out to Dr. Rehman and her team of rehabilitation professionals. Specialists in hand, arm and shoulder rehabilitation, they can help resolve tendonitis, golfer’s or tennis elbow, hand and wrist pain, and many other conditions. To learn more, contact Dr. Rehman’s office at 586-532-0803 today!
When the bony bump on the outer side of the elbow is painful and tender, this typically indicates the condition of Tennis Elbow, or Lateral Epicondylitis. The elbow joint is comprised of the bone in the upper arm (the humerus) and one of the bones in the lower arm (the ulna), joined together by forearm muscles and tendons. The bony bumps at the bottom of the humerus are called epicondyles. The bump on the outer side of the elbow is called the lateral epicondyle. Men and women tend to be affected equally by this condition, often between the ages of 35 and 65. Some studies indicate that up to 50 % of tennis players may suffer from this problem at some point in their career.
What are the symptoms?
Pain or tenderness slowly increasing on the outer side of the elbow
Pain when straightening or raising your wrist and hand
Pain when lifting a heavy object
Pain when you make a fist, shake hands or squeeze an object
Pain may radiate from the elbow down into the forearm or up into the upper arm
What causes it?
This condition is typically the result of overusing the muscles in your forearm that straighten and raise your hand and wrist. Activities that require repetitious motion, especially while gripping something, can create this condition. Tennis players and golfers are at risk, as well as bowlers, gardeners and landscapers, home or office cleaners, and mechanics and assembly-line workers. Through overuse, the tendons are repeatedly tugged at the point of attachment, which is the lateral epicondyle. This tugging and overuse causes the tendons to become inflamed. Tiny tears occur in the tissue, resulting in pain and tenderness. Sometimes, due to the overuse, the tears never heal.
How is it diagnosed?
A doctor who specializes in the hands, wrists and shoulders is the best person to diagnose this condition. He or she will inquire about your daily activities and recreational sports. A physical exam will be conducted to determine where the pain is originating from. X-rays of the elbow may also be ordered. As with many health conditions, early detection, awareness and a comprehensive plan usually results in the most favorable outcome. If you are experiencing hand, wrist, elbow or shoulder pain, contact Doctor Rehman today for a full evaluation and comprehensive treatment plan to get you back in the swing!
(586) 532-0803
Arthritis doesn’t mean that you can’t keep moving – in fact the opposite is true! According to the CDC, regular physical activity can help reduce pain, improve function and mobility as well as enhance the mood and quality of life of arthritis patients. Often arthritis comes with additional chronic conditions, like heart disease, obesity and diabetes, conditions which can also be improved by regular physical activity.
So what types of physical activity help patients with arthritis? It is recommended that individuals participate in moderate intensity, low impact physical activity. This includes a combination of both aerobic exercise and strength training. The most important part of an exercise regimen is to find something that the patient loves to do and will remain consistent with.
Aerobic exercises that are ideal for arthritis patients include vigorous walking, cycling swimming, group fitness classes, dancing and water aerobics. The selection should be based on a few things – the severity of the condition, the interests of the patient and the current physical state of the patient. Diving into an aggressive exercise regimen can be overwhelming and the most important factor is consistency.
In addition to 2-3 hours of aerobic exercise per week, you should also include 2-3 sessions of strength training. By strengthening the muscles around the joints, you are providing relief and stability. Strength training should be based on the individual’s current state and goals – for beginners working with resistance bands is a great option. If you have existing muscle, we recommend calisthenics and a weight training program.
Last but not least – balance exercises are great to ensure the safety of patients, particularly those who are at risk of falling. We recommend gentle yoga, walking backwards, single leg exercises and breathing exercises. These should be performed under the supervision of a therapist, coach or trainer.
Before starting any type of exercise program, patients should receive an evaluation and discuss a plan with their doctor. If you believe you may be suffering from arthritis, contact Dr. Rehman for an evaluation.
Whether you are referred to a hand specialist for surgical care or decide to make the choice on your own, certain qualifications should not be overlooked. At a minimum, your operation should be performed by a hand surgeon that meets the following criteria:
Board Certification: Your hand surgeon should be board-certified by the American Osteopathic Board of Orthopedic Surgery, an organization committed to identifying and certifying physicians who have met stringent standards to assure competent performance in the field of orthopedic surgery.
Experience: Like any skill, practice makes perfect. In addition to obtaining an educational degree, be sure your surgeon has engaged in post-graduate training and fellowships. How many surgeries have they performed? How many years have they been operating?
Professional Memberships: Professional memberships with organizations such as the American Osteopathic Association and the American Osteopathic Academy of Orthopedic Surgeons are important because these organizations encourage and support their members through continuing education, high standards, professional development, accreditations, training and more.
Patient Testimonials: Don’t forget to do your research. Just because a surgeon looks great on paper doesn’t necessarily mean they’re a patient favorite. How does this surgeon rate in patient satisfaction on sites like Vitals.com? Can the surgeon refer you to past patients for testimonials and feedback?
Strong Ties To Hand Therapy: To aid patients in full recovery, many hand surgeries require followup hand therapy services. Does this particular surgeon have his/her own rehabilitation center or hand therapy services?
When it comes to having a surgical hand procedure, only trust a top-rated and experienced surgeon! To learn more about Dr. Uzma H. Rehman, D.O., click here. To learn about Midwest Hand Therapy, and its post-surgical regimens, click here.
There are many types of corticosteroid injections, but in general, a corticosteroid injection is a formulation of two or more medications to reduce inflammation, relieve pain and improve function and mobility.
Corticosteroids are derived from cortisone, a steroid hormone released by the adrenal gland in response to stress. When combined with other pain-killing and anti-inflammatory medications in a corticosteroid injection, they work more effectively and efficiently to treat discomfort. Depending on the condition that is being treated, injections can providepain relief for several weeks up to several months.
At Midwest Hand Therapy, we sometimes administer corticosteroid injections as part of a comprehensive approach to hand and wrist rehabilitation. Depending upon the condition and the particular patient, a corticosteroid injection may accompany hand exercises, hot and cold modalities, and massage.
Many patients that have never had one of these injections express concern regarding the amount of pain they will experience. These injections are very similar to any other type of injection; the initial needle stick is similar to the pain caused by a quick bee sting. There is temporary discomfort while the medication is being injected, but nearly all corticosteroid injection patients agree that a short moment of discomfort is much better than ongoing pain of the wrist or hand!
Corticosteroid injections should only be administered by a licensed physician, and to ensure the best results, patients should visit a doctor that specializes in the specific area being treated. For example: a hand specialist for the hand, fingers, wrist or forearm, and a podiatrist for the foot, ankle or lower extremities.
For more information on corticosteroid injections, or if you are experiencing hand, wrist or finger pain, please contact us at Midwest Hand Therapy.
Are you experiencing pain, stiffness, weakness, numbness and tingling in the wrist, hand and fingers? If so, you may have tendonitis. Tendonitis is the inflammation of tendons – the flexible bands of fibrous tissue that connect our muscles to our bones. Normally tendons glide easily when the muscles expand and contract. If a tendon becomes inflamed, however, this smooth gliding motion can become impaired, resulting in pain and discomfort.
The most common cause of tendonitis is overuse, which means that it canbe prevented. Did you know that you can prevent many tendon and nerve issues by taking regular breaks from working, exercising your hands to promote strength and mobility, and practicing correct posture and form while working?Maintaining a healthy weight and good cardiovascular health is important too, as good blood flow to the tendons keep them from becoming inflamed.
Mild cases of tendonitis can be treated by a professional that specializes in upper extremities. Midwest Hand Therapy sees patients of all ages including athletes, musicians, office workers, as well as people recovering from reconstructive surgery.
Preventing inflammation may involve resting or immobilizing the hands, applying cold packs, anti-inflammatory medication, corticosteroid injections, hand wrist and arm exercises, and occupational therapy.
Most nerve and tendon damage can be successfully treated when diagnosed early, which is why it is so important to seek medical treatment. If you are suffering from wrist or finger pain, contact Dr. Rehman at Midwest Hand Therapy for a comprehensive evaluation and consultation.
“Tennis elbow” can be a misnomer; in many cases tennis was never involved. Also called lateral epicondylitis, it occurs when the tendons that attach the forearm muscles to the outside of the elbow become damaged and/or inflamed. Sometimes it is a result of of racquet sports, but often it is also caused by repetitive motion. Common symptoms of tennis elbow are pain in the elbow when cocking back the wrist or when lifting heavy objects.
Stretching and strengthening exercises of the forearms and hand can help to prevent tennis elbow. It is also important for racquet sports players to adequately warm up and to insure their equipment is properly fitted. Whether at work, home or on the court, take periodic breaks from repetitive movement and stretch the arms, hands, wrists and elbows.
If you are currently suffering from pain on either the outside or inside of the elbow, see an orthopedic doctor or a hand surgeon to insure proper diagnosis and treatment of your condition.
Most people understand that carpal tunnel syndrome can be caused by repetitive movement. The reality, however, is that there are a number of conditions that can be caused or aggravated by repetitive movement, including tennis elbow, trigger finger, trigger thumb and tendonitis.
The interworking of the hands, forearms and elbows draws on a complex structure of bones, muscles, tendons and supporting structures. Tendons move through protective coverings to allow fingers, wrists and elbows to bend and flex. If these tendons are hindered in any way, pain can result.
While there are many difference causes of these types of conditions, from injury to genetics, one commonality is that repetitive movement can exacerbate the condition, making it more painful. For this reason it is important to seek out the help of an orthopedic specialist if you are experiencing ongoing pain in the hands, wrists, elbow or shoulder. Even slight pain can be a warning sign, and a hand specialist can work with you on a proper diagnosis and treatment.
Often when patients experience pain or an injury they know that the services of a specialist are required. But, what type of doctor do they need?
Orthopedic doctors handle injuries and conditions of the musculoskeletal system, and within the field there are specialists. For carpal tunnel, look for an orthopedic surgeon who specializes in hands, wrists and elbows—sometimes called a hand surgeon.
While orthopedic doctors are called “orthopedic surgeons,” not all carpal tunnel treatment involves surgery. In fact, carpal tunnel is often treated without surgery. Often times a doctor will work with you to alleviate or minimize the activity aggravating carpal tunnel. Other treatments may include splints, medications, injections, exercises and occupational therapy.
If you are experiencing pain in the wrist, contact Dr. Rehman for a comprehensive evaluation. Not all wrist pain is carpal tunnel syndrome, and proper diagnosis is critical to proper treatment.
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