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tjswing23

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About TJ Swing

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So far TJ Swing has created 5 blog entries.

Elbow Tendinitis: It’s All in the Swing

When swinging your arm causes a sharp pain at the elbow, a tennis racket or your favorite driver can quickly go from a fun stress release to a torture device at the other end of your grip.

Tennis elbow, golfer’s elbow and pitcher’s elbow all represent a swelling of elbow tendons that occur from repetitive motion. Though these injuries are nicknamed for popular sports, any pushing or pulling arm movement – vacuuming, raking leaves, gardening, for example, can actually cause tendinitis in the elbow. Yes, you really can injure your arm doing household chores.

From weekend sports to cleaning, these activities all have a similar motion that involves a tight grip, arm rotation and flexing and extension of the wrist. The combination of these actions causes the swelling to occur on either the inside or outside elbow tendons, depending on the mechanics of the reoccurring motion at the elbow and wrist.

Elbow tendinitis may not be accompanied by visible swelling, but the pain will be apparent when you bend and straighten your elbow or in the forearm when you make a fist or try to grasp small objects. Whichever symptom shows up first, listen to your body’s call for rest. And if your tennis, golfer’s or pitcher’s elbow is accompanied by inflammation, the first course of action is to follow the RICE method of healing: Rest, Ice, Compression and Elevation.

After approximately a week of rest, you can try to resume your regular activities. If the pain is gone, congratulations! Your tennis elbow was most likely from overuse. You can continue to enjoy your tennis or golf outings (or chores), but should consider adding some light muscle training to strengthen your arms and relieve pressure on the tendons in the elbow.

If your elbow pain is more severe or is still present after a week of rest, you may want to seek the opinion of a medical professional. If left untreated, this type of pain may actually spread to other parts of the arm as the body tries to overcompensate for the original injury.

Regardless of whether your elbow pain disappears after a week of rest or is still present, reinjury is common. Along with light muscle training and/or a physical therapy program prescribed by your doctor, a support brace for your elbow provides exact compression to relieve pain.

Bauerfeind’s EpiTrain elbow brace stimulates the arm muscles to help speed repair and recovery from injuries like golfer’s elbow. Click here to learn more about how EpiTrain can soothe your sore elbow.

Ask Our Physical Therapist: Tips To Cross The Finish Line Injury-Free

As you’re testing your times and getting geared up for your race, have you made sure you’ve done everything possible to stay safe and prevent injury both before and after the race?

From sprained ankles to shin splints, approximately 35-45 percent of runners suffer a running-related injury every year. Bauerfeind’s physical therapist, Erin Grigsby, offers her tips below to keep your body at peak performance before, during and after the race.

Q: What precautions can you take during training to prevent common running injuries?
A: When training, it’s best to break a light sweat during a good warm-up before running full-out and trying to achieve your best times. Please ramp up your mileage slowly over time to prevent strained muscles. Alternate your route to keep your muscles challenged and to reduce repetitive stress. On off days, make sure to stretch. A flexible muscle is less likely to be injured. Lastly, as with almost all sports, wear good shoes!

Q: What can a runner can do during the race to stay injury-free? If a runner is dealing with a previous injury, how can he or she keep pain to a minimum during the race?
A: It’s all about preparing your body prior to a race, so if you don’t do an appropriate warm-up or hydrate the night before, you are putting yourself at risk of injury. Make sure to listen to your body throughout the race – it will tell you what it needs! This is especially true for those with previous injuries: get plenty of rest before the race and wear a compression support, when needed, to help reduce pain and swelling.

Q: What should you do after the race to keep injury-free?
A: After you’ve crossed the finish line, get in a little post-race stretch and ice if needed to reduce pain. Like I mentioned before, don’t forget to hydrate, get some rest and make healthy food choices.

Q. If you do sustain an injury during a race, what should your next steps be?
A. Always remember R.I.C.E.: Rest, Ice, Compression and Elevation. This is the first line of defense to conservatively treat injuries and the best way to relieve pain in the short-term. If pain persists, contact your health care provider.

What are your top tips for staying safe during a race? Share with us in the comments.

Announcing Bauerfeind’s Partnership with the NBATA

Since 2003, the National Basketball Athletic Trainers Association has trusted the sports heritage and medical expertise of Bauerfeind. We are excited to announce a formal partnership with NBATA and provide an exclusive look at how our products support some of the best athletes in the world both on and off the court.

Today, 27 NBA teams use Bauerfeind—including the GenuTrain and AchilloTrain —alongside a host of additional products that offer stabilizing support without limiting range of motion, assist in the reduction of pain and stimulate the healing process with medical grade compression. The world’s premier basketball athletes trust in their trainers. Their trainers trust Bauerfeind.

Want to learn more about how your Bauerfeind support works and get a better understanding of the medical science from the top athletic training experts? Check out NBATA Trainer Talk!

The Ups and Downs of Jumper’s Knee

Whether you’re having fun on the family trampoline or playing weekend games of three-on-three on the basketball court, it’s all fun and games until your knees scream in pain the next day.

Jumper’s knee (also called patellar tendinitis) will first make itself known as a small pain below the kneecap when you bend your knee. Continuing to perform the same bending or jumping action will further inflame this tendon, and can even cause tiny tears.

Jumper’s knee differs from runner’s knee in that along with the pain that occurs when your foot strikes the ground, you will also likely feel a slight swelling right below the kneecap.

Place the fingertips of each hand on the soft area just below each kneecap. This is your patellar tendon. If the knee that is experiencing pain when you jump and land feels slightly more swollen, this is a strong indication that it’s time to take a break for about a week from any regular activities that require running or jumping.

The swollen tendon needs time to repair. You can help bring down the swelling of jumper’s knee by following the RICE method: Rest, Ice, Compression and Elevation.

The good news is that jumper’s knee won’t keep you sidelined for long if you address the pain early enough. You can begin to ease back into your fitness activities when the swelling below the knee has disappeared and you no longer feel a dull or sharp pain when jumping or squatting.

Ignoring this swelling and continuing with your regular activities will only aggravate the jumper’s knee and cause further and potentially more serious damage to both the tendon and other areas of the knee.

To prevent a reinjury to your jumper’s knee, you should consider adding weight-training exercises that target the gluteals, quadriceps and hamstrings. Strengthening these powerful muscles will ease the load on the tendons in your knee and help you enjoy your favorite activities without further knee pain.

Regular stretching will also help to loosen your muscles in preparation for activity and to help with recovery afterward. Muscles that are “warmed up” before high-impact exercises like running and jumping promote joint flexibility and help to prevent jumper’s knee.

Of course, your daily activities make it practically impossible to give the knee complete rest if you feel you are suffering from jumper’s knee. So in addition to your RICE program, you may also give the knee added support with a knee brace.

The GenuTrain knee brace is designed to relieve jumper’s knee pain and stabilize the joint so you can move with confidence and comfort both during rest and as you return to activity.

Return from an Injury the Smart Way

With an injury now behind you, it’s important to take a smart route back into your fitness routine. Follow the steps below to avoid re-injury and keep your body healthy and strong.

1. START LOW

Yoga, swimming or riding a stationary bike are the go-to activities when returning from a shoulder, knee, ankle or back injury. These low-impact options allow you to get in a workout with minimal stress on your body.

2. BRACE YOURSELF

Wearing a brace can help to reduce pressure on the joint and prevent swelling or re-injury. Worn over a knee, ankle or elbow, a well-constructed brace stabilizes the joint and should feel tight without restricting movement at the joint. You may want to wear a brace for a short period as you return to fitness, or for long-term support.

3. ADD WEIGHTS AND A STRETCHING ROUTINE

Weight training helps to reverse muscle loss as we age. You don’t have to hit the gym to build bulging muscles, but even a light training program that tones muscle and maintains mass can help you stay healthy as you resume activity.

Slow stretches with extended holds also helps recover from injuries caused by repetitive motion, like running or swinging. Tendons are like rubber bands that become more loose and flexible during running, jumping or swinging the arms and shoulders. Stretching before an activity allows the tendons to warm up and perform more effectively. Likewise, stretching after an activity allows the body to cool down and begin gentle recovery.

4. SEEK OUT SUPPORT

A physical therapist or trainer will create a personalized program to help heal your injury. With their knowledge of musculature and mechanics, a PT or gym trainer can also provide additional exercises to keep your body healthy.

Also consider training or playing with friends who understand your physical limitations (whether temporary or permanent). Running with a friend can help keep you upbeat about recovery, instead of focusing on your temporary setback. If you’re not ready to head back to the soccer field or basketball court, reach out to a teammate to practice together casually one-on-one or even watch a game together.

5. ACCEPT REST

Whether you are returning from just a few days of rest or a long period of inactivity, don’t try to start back up at the same volume or intensity. For a body that has suffered an injury, rest is absolutely critical to recovery and maintaining long-term health. Resuming an activity too quickly on a weakened joint, strained muscle or fractured bone increases the chances of sustaining a more serious injury.

As you begin to build more activity after an injury, listen to your body’s signals. Timing for full recovery varies per person and by the type and extent of the injury. Following these steps, you can ease back into your routine and enjoy many years of healthy exercise.

What are your top tips for recovering from an injury? Share with us in the comments.

9/11/15|Health & Wellness|0 Comments

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