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It may happen while snowboarding or skateboarding. It can also just randomly occur while walking through a parking lot or in your own home. All of a sudden, you find yourself on the ground. It happens so unexpectedly. This is a FOOSH, an acronym which stands for “fall on outstretched hand”. This type of upper limb injury occurs when you try and break a fall with your outstretched hand.
Now that we’ve introduced RSI, and the importance of seeking medical care, let’s discuss what you can do to prevent and minimize the risk of this all too common injury. There is a lot of literature out there but here are a few principles to think about:
An RSI (Repetitive Stress Injury) occurs when stress is placed on a joint, pulling on the tendons and muscles around the joint. When the stress occurs repeatedly, the body does not have time to recover and becomes irritated. The body reacts to the irritation by increasing the amount of fluid in that area to reduce the stress placed on the tendon or muscle. If not treated, it can lead to injuries to the soft tissues, tendons/muscles, and nerves.
We use our hands to eat, work, and play. They are extremely intricately designed instruments of flexibility, creativity and productivity. BUT, when they are damaged, we are anguished. Life is altered dramatically in ways we do not expect, and the road to healing and recovery is humbling.
As a certified hand therapist, I hear this story often. It may be a little ache, pain in their elbow, forearm, maybe their wrist, or even just one finger. They ignore it, thinking it subside on its own. Over time, it becomes more nagging, and may affect how long they can type on a keyboard or use a mouse. It is insidious and reaches a point where they realize it is not going away. This may lead to an injury called RSI.
Ice massage is a superficial cooling technique that serves to provide an analgesic effect. It is used to decrease pain, swelling and inflammation. Though preferred in acute injuries, such as, ligament sprains, muscle strains, joint subluxations and dislocations, bruises and fractures, ice massage may be also be applied to chronic injuries such as back pain and tendonitis.
Aquatic therapy is a physical therapy intervention involving manual therapy and exercises in the water.
Musculoskeletal, neuromuscular, cardiovascular, pulmonary, and integumentary disorders may be appropriate for aquatic therapy treatment. Arthritic pain, low back pain, obesity, balance or gait deficits, general weakness, and fibromyalgia are common conditions often treated with aquatic therapy.
Kinesiology tape, often referred to as Kinesio Tape or KT, is a comfortable, lightweight and flexible adhesive tape that may be applied to joints, muscles, ligaments, and tendons in order to normalize muscle tone, decrease pain and inflammation, and increase range of motion, circulation, and lymph transport.
Here at ProActive we do not subscribe to a “no pain, no gain” philosophy when it comes to exercise. Exercise should be fun and more importantly, no one method is right for everyone. One of our favorite pieces of rehab equipment at ProActive is our rebounder. We use it for throwing programs, balance training, and return to running programs. But, it can also be used at home as an exercise method. In order to help astronauts returning from space, NASA did a study on reconditioning exercise. Here are some of the potential benefits when compared to treadmill training.
Does running a race seem too daunting? Or do you feel running for fitness is beyond your level? Well, just because walking is the most basic form of mobility, it shouldn’t be overlooked when trying to boost our activity and fitness levels. The benefits from regular walking can be lifesaving. According to the American Heart Association a regular walking routine (at least 30 mins. of brisk walking 4-7 days a week) reduces the risk for heart disease, diabetes, and stroke; increase bone density; helps control weight; and helps maintain balance and coordination.
So you want to run a race in 2015 even if your running shoes haven’t seen much action? Setting a race goal can be a heart smart resolution with a big health payoff. It provides a concrete goal, and encourages consistent exercise. Here are some things to help you get started, keep at it, and cross the finish line.
