Friday, August 13, 2010
The 10% Rule
Most of us want to either maintain or increase our fitness level. Barring time constraints or injury, we strive to do this, some of us on a daily basis. Usually, this works fine. Our heart and lungs can usually sustain the increased workload. When there is a physical limitation, it is usually the musculoskeletal system, not the heart or lungs. If it is the heart or lungs, that is the topic of another day. With regard to the musculoskeletal system, the signs and symptoms are aches and pains, and the need to back off or slow down. This is where the 10% rule comes in. If you are increasing your physical workload, the body will be much more willing to accomodate it if the increase is at a level of 10%(or less) increase over the previous week. Keep that in mind when you are increasing your training workload, or recovering from an injury!
Wednesday, August 4, 2010
Wrist Sprain
Below is an article I wrote which was recently published in the Rochster Democrat and Chronicle. Let us know if you have any questions about this or any other health topic we may be able to address for you.
Sprained Wrist
By
Tony Oliveri, PT, DPT
Falling on the outstretched hand is one of the most common occurrences causing an injury to the wrist. Who hasn’t this happened to?! Of course, other parts of the arm and shoulder can be injured with this type of fall, but a wrist injury is the most likely. Along with a sprain, there is always the possibility of a fracture or dislocation, as there are eight small bones in your wrist. Frequently, the end of the radius bone is fractured. That is why it’s important to have an x-ray of your wrist, should you have lasting pain, swelling, or a loss of mobility after such a fall.
If you do have a sprained wrist, proper care will help to restore it back to normal. Depending on the severity of your sprain, a wrist splint, or even a temporary cast may be needed. This is to assure that the injured ligaments heal in the proper position. In severe cases, surgery may be needed to repair torn ligaments. Once your health professional indicates it is safe to do so, you can gradually decrease use of a splint, if it was needed. In many cases, a splint may not be needed. Your wrist may simply need protection from stressful activities, or wrapping with an elastic bandage or athletic tape.
When pain and swelling are decreased, strengthening and motion exercises can be started. An injury like this often leads to at least temporary loss of strength and mobility, which needs to be restored. A physical therapist can instruct you on the proper exercises to help regain normal function of the wrist, forearm, and hand. For stubborn or more significant injuries, and to speed healing, physical therapy is sometimes recommended. Along with specific exercises, the use of ultrasound, infrared, cold laser and other treatments may be included, to speed the healing process. If physical therapy is recommended, be sure and go to a licensed physical therapist. If not properly cared for, even a sprained wrist can lead to permanent problems.
Tony Oliveri is a physical therapist in private practice in Rochester and Webster,NY
Sprained Wrist
By
Tony Oliveri, PT, DPT
Falling on the outstretched hand is one of the most common occurrences causing an injury to the wrist. Who hasn’t this happened to?! Of course, other parts of the arm and shoulder can be injured with this type of fall, but a wrist injury is the most likely. Along with a sprain, there is always the possibility of a fracture or dislocation, as there are eight small bones in your wrist. Frequently, the end of the radius bone is fractured. That is why it’s important to have an x-ray of your wrist, should you have lasting pain, swelling, or a loss of mobility after such a fall.
If you do have a sprained wrist, proper care will help to restore it back to normal. Depending on the severity of your sprain, a wrist splint, or even a temporary cast may be needed. This is to assure that the injured ligaments heal in the proper position. In severe cases, surgery may be needed to repair torn ligaments. Once your health professional indicates it is safe to do so, you can gradually decrease use of a splint, if it was needed. In many cases, a splint may not be needed. Your wrist may simply need protection from stressful activities, or wrapping with an elastic bandage or athletic tape.
When pain and swelling are decreased, strengthening and motion exercises can be started. An injury like this often leads to at least temporary loss of strength and mobility, which needs to be restored. A physical therapist can instruct you on the proper exercises to help regain normal function of the wrist, forearm, and hand. For stubborn or more significant injuries, and to speed healing, physical therapy is sometimes recommended. Along with specific exercises, the use of ultrasound, infrared, cold laser and other treatments may be included, to speed the healing process. If physical therapy is recommended, be sure and go to a licensed physical therapist. If not properly cared for, even a sprained wrist can lead to permanent problems.
Tony Oliveri is a physical therapist in private practice in Rochester and Webster,NY
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