When you get wrist pain, it can feel sad and frustrating. You
start to worry about carpal tunnel syndrome. Will you need to wear a
brace, or worse, get surgery? Luckily, there are some simple wrist
exercises that can relieve your pain and your worries.
Muscle, bone and fascial restrictions.
Carpal tunnel symptoms develop from repetitive wrist movement, and
keeping your hands in awkward positions. Over time, your forearm muscles
become overworked. The bones in your hands and wrists shift positions.
Your connective tissue, or fascia, becomes tight and restricted.
As these tissues change, they restrict blood-flow and nerve conduction. Your arms and wrists can get feelings of:
o muscle tension,
o sharp or shooting pains,
o dull aches or nagging soreness,
o numbness and tingling, and
o muscle weakness.
Movement and therapeutic exercises.
One common movement that causes these problems is wrist extension.
Your arms are pointed down (toward a keyboard or desk, e.g.), while your
hands stay lifted up. The angle of your wrist is compromised.
Holding
your wrist in extension for long periods of time, like continuous
workday hours without breaks, will quickly give you problems.
But
if wrist extension is the root of your pain, then you can prevent these
problems and give yourself immediate relief with a few exercises. These
exercises will flex the wrists, giving your muscles the opposite
workload and maintaining a balance.
Isometric resistance means you
do not need weights, tubing, or any fitness equipment. Practice them
throughout your day, as often as you need them.
1st Wrist Flexion
exercise- Sit at a desk, stand by a countertop, or position yourself
next to a flat surface. With your palm-side up and your wrist flat,
press your fingertips against the under-side of the flat surface. Keep
your fingers straight and flat so the focus is on the wrist. Press
firmly against the surface. Hold for 10-20 seconds.
2nd Wrist
Flexion exercise- Similar to the 1st exercise, find a flat surface where
you can press on its under-side, like your desk, a countertop or a
table. Instead of pressing your fingertips, you will press with the
heels of your hands. Initiate the pressing from your palms, keeping your
wrists straight or slightly-flexed. Again, hold for 10-20 seconds. You
should feel this in your forearms more than the 1st exercise.
Feeling it.
You should feel these exercises in your forearm muscles and wrists.
Check that your wrists and fingers are straight and flat. The intention
of these exercises is wrist- and arm-strengthening, but not finger
strength.
If you feel any sharp pains, reposition your arms and
wrists so they are straight or slightly flexed. Avoid wrist extension,
as described earlier in this article. If you still get pain while
maintaining the proper position, try to use less force as you press up.
Start gently and increase force as you practice.
If your wrist
pain comes from work, then print this article and keep it handy during
your workday so you can easily and properly follow these exercises for
faster relief.
Showing posts with label Arm Pain. Show all posts
Showing posts with label Arm Pain. Show all posts
Tuesday, May 6, 2014
Weird Symptoms of Fibromyalgia to Watch Out For!
7:49:00 PM
Although you may not be aware of it, most everyone knows someone who
suffers with fibromyalgia. People with fibromyalgia generally don't go
around shouting about their condition from the rooftops. It's not
fashionable or fun, and it hurts like the devil! And there are
approximately 5 million of them in America today... about 90% of them
are women!
Unfortunately, if you don't have the symptoms of
fibromyalgia... and you are very fortunate if you don't... it's really
hard to relate to someone who has all the weird and seemingly
disconnected conditions that come with the illness. And some of the
weirdest symptoms can have the most devastating effect on a fibromyalgia
sufferer's life... mostly because they go unrecognized as symptoms and
are often not addressed or treated.
Fibromyalgia patients, who are
under the care of a rheumatologist, are provided with medications to
manage their symptoms. That's one way the common symptoms of
fibromyalgia, like the pain, can be kept under control. However, it's
not unusual for individuals with the illness to keep quiet about their
condition or even lie to their family, friends, co-workers, and bosses
... to avoid appearing as "weak" or "a chronic complainer". As a
fibromyalgia "victim" myself, I can tell you that I kept my mouth shut,
especially at work, so that I wouldn't lose opportunities on my job. I
just worked through the pain and misery.
People who understand the
syndrome are aware of the fatigue and severe pain that are the most
common symptoms of fibromyalgia. These are usually theindicators used by
doctors when diagnosing the illness. But, what is not commonly known,
is that many fibromyalgia sufferers:
1) Have difficulty focusing, unexplained vision changes, and visual blind spots
2)
Frequently have gastrointestinal issues including abdominal cramping,
bloating, reflux, intestinal gas, frequent constipation and/or diarrhea,
and even nausea and vomiting
3) Are hypersensitive to odors,
bright lights, and loud noises; have alcohol intolerance; and
sensitivities to various medications and foods
4) Have vivid or
disturbing dreams and nightmares, sleep difficulties including inability
to stay asleep; or even hypersomnia --- which is excessive sleeping
5)
Appear to be clumsy --- walking and accidentally bumping into things,
knocking things over; have trouble judging distances --- like when
reaching for things or driving a car; have occasional balance
difficulties, and may experience vertigo/dizziness
6) Have
difficulty finding the right words to express themselves and remembering
names or recognizing faces; have difficulty following directions, and
frequently lose their train of thought; are easily distracted and may
have long and/or short-term memory loss
Can you imagine waking up
one morning and not being able to remember your boss' last name... or
your best friend's phone number?... Or has this already happened to you?
These
are examples of only a few of the weird and seemingly unrelated
symptoms of fibromyalgia, and sufferers and their doctors will tell
you... every case is different. Some individuals have severe
gastrointestinal problems and trouble sleeping as their primary
complaints along with the common symptoms of pain and fatigue, while
others can't tolerate strong smells and may have vision problems and
difficulty focusing. In all cases, fibromyalgia sufferers have multiple
symptoms, some of which may never have been recognized as part of their
fibromyalgia condition.
So... Is There Any Treatment That Can Help Me With All My Weird Symptoms of Fibromyalgia?
The
simple answer is "yes!" Improving your overall health is the key! Many
of the symptoms accompanying fibromyalgia's pain and fatigue, like
overall weakness, headaches and migraines, gastrointestinal distress,
sleep issues, and even depression, can be reduced or eliminated by
improving your diet! Begin with a heart-smart diet with low sugar, low
fat... and add fruits, vegetables and whole grain. Avoid drinking a lot
of caffeinated beverages. Maintain a healthy weight and avoid
allergy-causing foods. And... include an adequate supply of lean,
digestible protein to repair the body at the cellular level. It's widely
accepted that a good diet complete with vitamins, minerals and amino
acids --- protein's building blocks which support the muscles, nerves
and brain, may help you to take control the symptoms of fibromyalgia...
and your life.
By
Carol Ryland
Wednesday, April 30, 2014
Sunday, November 17, 2013
Weird Symptoms of Fibromyalgia to Watch Out For!
7:59:00 PM
Although you may not be aware of it, most everyone knows someone who
suffers with fibromyalgia. People with fibromyalgia generally don't go
around shouting about their condition from the rooftops. It's not
fashionable or fun, and it hurts like the devil! And there are
approximately 5 million of them in America today... about 90% of them
are women!
Unfortunately, if you don't have the symptoms of
fibromyalgia... and you are very fortunate if you don't... it's really
hard to relate to someone who has all the weird and seemingly
disconnected conditions that come with the illness. And some of the
weirdest symptoms can have the most devastating effect on a fibromyalgia
sufferer's life... mostly because they go unrecognized as symptoms and
are often not addressed or treated.
Fibromyalgia patients, who are
under the care of a rheumatologist, are provided with medications to
manage their symptoms. That's one way the common symptoms of
fibromyalgia, like the pain, can be kept under control. However, it's
not unusual for individuals with the illness to keep quiet about their
condition or even lie to their family, friends, co-workers, and bosses
... to avoid appearing as "weak" or "a chronic complainer". As a
fibromyalgia "victim" myself, I can tell you that I kept my mouth shut,
especially at work, so that I wouldn't lose opportunities on my job. I
just worked through the pain and misery.
People who understand the
syndrome are aware of the fatigue and severe pain that are the most
common symptoms of fibromyalgia. These are usually theindicators used by
doctors when diagnosing the illness. But, what is not commonly known,
is that many fibromyalgia sufferers:
1) Have difficulty focusing, unexplained vision changes, and visual blind spots
2)
Frequently have gastrointestinal issues including abdominal cramping,
bloating, reflux, intestinal gas, frequent constipation and/or diarrhea,
and even nausea and vomiting
3) Are hypersensitive to odors,
bright lights, and loud noises; have alcohol intolerance; and
sensitivities to various medications and foods
4) Have vivid or
disturbing dreams and nightmares, sleep difficulties including inability
to stay asleep; or even hypersomnia --- which is excessive sleeping
5)
Appear to be clumsy --- walking and accidentally bumping into things,
knocking things over; have trouble judging distances --- like when
reaching for things or driving a car; have occasional balance
difficulties, and may experience vertigo/dizziness
6) Have
difficulty finding the right words to express themselves and remembering
names or recognizing faces; have difficulty following directions, and
frequently lose their train of thought; are easily distracted and may
have long and/or short-term memory loss
Can you imagine waking up
one morning and not being able to remember your boss' last name... or
your best friend's phone number?... Or has this already happened to you?
These
are examples of only a few of the weird and seemingly unrelated
symptoms of fibromyalgia, and sufferers and their doctors will tell
you... every case is different. Some individuals have severe
gastrointestinal problems and trouble sleeping as their primary
complaints along with the common symptoms of pain and fatigue, while
others can't tolerate strong smells and may have vision problems and
difficulty focusing. In all cases, fibromyalgia sufferers have multiple
symptoms, some of which may never have been recognized as part of their
fibromyalgia condition.
So... Is There Any Treatment That Can Help Me With All My Weird Symptoms of Fibromyalgia?
The
simple answer is "yes!" Improving your overall health is the key! Many
of the symptoms accompanying fibromyalgia's pain and fatigue, like
overall weakness, headaches and migraines, gastrointestinal distress,
sleep issues, and even depression, can be reduced or eliminated by
improving your diet! Begin with a heart-smart diet with low sugar, low
fat... and add fruits, vegetables and whole grain. Avoid drinking a lot
of caffeinated beverages. Maintain a healthy weight and avoid
allergy-causing foods. And... include an adequate supply of lean,
digestible protein to repair the body at the cellular level. It's widely
accepted that a good diet complete with vitamins, minerals and amino
acids --- protein's building blocks which support the muscles, nerves
and brain, may help you to take control the symptoms of fibromyalgia...
and your life.
By
Carol Ryland
Saturday, November 16, 2013
Wrist Pain - 2 Simple Exercises to Relieve Wrist Pain and Prevent Carpal Tunnel Syndrome
10:55:00 PM
When you get wrist pain, it can feel sad and frustrating. You
start to worry about carpal tunnel syndrome. Will you need to wear a
brace, or worse, get surgery? Luckily, there are some simple wrist
exercises that can relieve your pain and your worries.
Muscle, bone and fascial restrictions.
Carpal tunnel symptoms develop from repetitive wrist movement, and keeping your hands in awkward positions. Over time, your forearm muscles become overworked. The bones in your hands and wrists shift positions. Your connective tissue, or fascia, becomes tight and restricted.
Carpal tunnel symptoms develop from repetitive wrist movement, and keeping your hands in awkward positions. Over time, your forearm muscles become overworked. The bones in your hands and wrists shift positions. Your connective tissue, or fascia, becomes tight and restricted.
As these tissues change, they restrict blood-flow and nerve conduction. Your arms and wrists can get feelings of:
o muscle tension,
o sharp or shooting pains,
o dull aches or nagging soreness,
o numbness and tingling, and
o muscle weakness.
o sharp or shooting pains,
o dull aches or nagging soreness,
o numbness and tingling, and
o muscle weakness.
Movement and therapeutic exercises.
One common movement that causes these problems is wrist extension. Your arms are pointed down (toward a keyboard or desk, e.g.), while your hands stay lifted up. The angle of your wrist is compromised.
One common movement that causes these problems is wrist extension. Your arms are pointed down (toward a keyboard or desk, e.g.), while your hands stay lifted up. The angle of your wrist is compromised.
Holding
your wrist in extension for long periods of time, like continuous
workday hours without breaks, will quickly give you problems.
But
if wrist extension is the root of your pain, then you can prevent these
problems and give yourself immediate relief with a few exercises. These
exercises will flex the wrists, giving your muscles the opposite
workload and maintaining a balance.
Isometric resistance means you
do not need weights, tubing, or any fitness equipment. Practice them
throughout your day, as often as you need them.
1st Wrist Flexion
exercise- Sit at a desk, stand by a countertop, or position yourself
next to a flat surface. With your palm-side up and your wrist flat,
press your fingertips against the under-side of the flat surface. Keep
your fingers straight and flat so the focus is on the wrist. Press
firmly against the surface. Hold for 10-20 seconds.
2nd Wrist
Flexion exercise- Similar to the 1st exercise, find a flat surface where
you can press on its under-side, like your desk, a countertop or a
table. Instead of pressing your fingertips, you will press with the
heels of your hands. Initiate the pressing from your palms, keeping your
wrists straight or slightly-flexed. Again, hold for 10-20 seconds. You
should feel this in your forearms more than the 1st exercise.
Feeling it.
You should feel these exercises in your forearm muscles and wrists. Check that your wrists and fingers are straight and flat. The intention of these exercises is wrist- and arm-strengthening, but not finger strength.
You should feel these exercises in your forearm muscles and wrists. Check that your wrists and fingers are straight and flat. The intention of these exercises is wrist- and arm-strengthening, but not finger strength.
If you feel any sharp pains, reposition your arms and
wrists so they are straight or slightly flexed. Avoid wrist extension,
as described earlier in this article. If you still get pain while
maintaining the proper position, try to use less force as you press up.
Start gently and increase force as you practice.
If your wrist
pain comes from work, then print this article and keep it handy during
your workday so you can easily and properly follow these exercises for
faster relief.
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