Soft tissues are tissues in the body that support, connect and surround structures of the body, such as muscles, ligaments and tendons. Soft tissue injuries are some of the most common injuries in sport.
Some commonly known soft tissue injuries are muscle strains, ligament sprains and contusions. Trauma to muscles or tendons due to overstretching is referred to as a 'strain'. Tendons are fibrous bands that attach muscles to bone. Whereas, overstretching of ligaments is referred to as a 'sprain'. Ligaments are fibrous bands that hold bones together.
What are the symptoms?
When any soft tissue is damaged, there is usually immediate pain along with immediate or delayed swelling. Excessive swelling can slow the healing process. As a result of trauma and swelling, stiffness is also very commonly experienced.
Painkillers may be required and if you are not sure what to take, then you should seek advice from your physiotherapist. Avoid stretching the affected area as that could further weaken the damaged tissue. Unless your physiotherapist suggests you to undergo some exercises or activities, do not perform any activities that involves the movement of the affected area. Wait until proper healing takes place and your physiotherapist assigns you various exercises in order to slowly increase your activity levels that can be tolerated.
Some of the most general treatment methods include: P.R.I.C.E.R and No H.A.R.M
While undergoing the P.R.I.C.E.R treatment, you also should undergo no H.A.R.M treatment protocol.
Before seeing your physiotherapist, you should follow the P.R.I.C.E.R and no H.A.R.M protocols immediately after the injury. That will to an extent soothe your affected area and relieve you from intense pain.
Running injuries occur when you exert too much pressure on your legs. It is crucial to know how much force your legs can withstand. It is only persistent running practice that increases the ability of your legs to tolerate exertion. It is also significant to know the way your body moves. Thus, those people who try to compete as professional runners might tend to push themselves too hard to win and fall prey to common injuries caused by running.
These are the different leg injuries caused from running:
Rest is important in order to treat stress fracture, as continued stress on the bone can lead to more serious injury. Pain gets worse with activity and improves with rest.
Icing the tendon area and rest are significantly helpful to treat Achilles Tendinitis. Calf stretching is also a good practice to treat it subtly.
Stretching exercises and resting are the two effective ways to treat shin splints. Once your shin starts healing, you can slowly return to your activity after a few weeks.
PRICE procedure will help to reduce pain and swelling of your knee.
Mild stretching of calf muscles and resting are some treatment measures. Icing the bottom part of your feet is also a useful treatment measure.
IT band syndrome can be treated by cutting back on exercise and icing the area after activity. Warming and stretching the muscle before exercise are crucial.
Elevating the foot, ice, compression and rest can typically treat sprains.
Running is a healthy practice, but it should be steered calculatively and not uncertainly exerting too much pressure on our legs. There are also other injuries that can arise due to exerting too much of pressure on your leg muscles. Such injuries can be prevented only when you listen to your body interpreting the limits of your body and by having a proper systematic running plan that is made in line with your current body fitness with the help of a trainer.
The body's response to injury is called inflammation. Physical traumas such as sprain, strain or bruise are most common, whereas injuries can also occur from bacterial or viral infections, heat or any sort of chemical injury. Trauma causes direct damage to cells in the immediate area of injury, causing bleeding. A stream of events is initiated due to bleeding that results in the inflammatory process, which promotes healing of the injured tissue.
Acute and chronic are terms commonly used to refer to the duration or the length of the problem, giving inaccurate information about the actual stage of inflammation. Progression from acute to chronic inflammation can result from persistent injury or individual factors such as, diabetes, corticosteroid use, blood disorders, etc.
Acute swelling is short lived, lasting for only a few days. If it lasts longer, it is referred to as chronic inflammation. Chronic inflammation may last for weeks, months or beyond.
In order to determine if the condition of the injury is in the acute, subacute or chronic inflammatory stage, an adequate case history is needed along with assessment. The assessment should include a visual scan, active muscle testing, passive range of motion testing and resisted isometric muscle tests and palpation of the structure involved. A physiotherapist can thoroughly examine a prolonged chronic stage if it is not healing properly.
Running is a very enjoyable, healthy and effective form of exercise with many benefits over other forms of exercise. You do not need any specialized equipment to run, although we do have treadmills to run indoors. However, to run outdoors all you need is a pair of sport shoes, a t-shirt and jogging shorts or bottoms. Certainly, running is a great way to exercise and stay healthy.
Unfortunately, injuries are very common amongst runners. Hence, it should be remembered that there is fine line between pushing through and pushing your luck. Here are some tips on strong, pain-free running measures to reduce your risk of running errors on the track, road or treadmill.
Many runners are not aware about these crucial points to avoid injuries while running. Therefore, many of them are clueless when they encounter sudden injuries despite undergoing regular training sessions. In case you come across any running injuries even after following these prevention measures, then do not hesitate to fix an appointment with a physiotherapist.
A treatment plan is generally a roadmap designed to set a direction for your recovery. You have a number of goals to achieve, which will be determined completely for your personal growth and benefit. Of course, you will be the whole and sole of your treatment plan process, as you will have a physical therapist assigned who will draw the roadmap according to your set goals, so that you achieve them.
An Individual Treatment Plan is a dynamic process. As and when you start achieving your goals, new goals or targets will be set. Your treatment plan would address mental as well as physical health. The plan would also be responsible to keep a check on your social and economic needs. You certainly should have a copy of your treatment plan, because you can't work on your goals if you don't know what they are.
You must be aware and given information about why treatment is thought necessary, nature of the proposed treatment, possible side effects and what should be done if they occur, and other alternative treatments. It should be presented and explained to you in a way that you can understand. If you are doubtful and your doubt has not been cleared, then you can always negate your treatment plan.
You should avoid being harsh on yourself, otherwise it will be very hard for you to be accepted by others. Accept who you are and smile for all the challenges that you have gone through as they have only made you stronger. That is why it is crucial to not be hard on yourself. Treat yourself exactly the way you treat your best friend. Also listen to the stories of others who are affected by similar problems and try stepping in their shoes. Let them be your inspiration.
Life is not at all easy and we all have problems and issues to deal with. You can always seek help from a friend or family member when you cannot deal with things and find it difficult to step up or step down, whatever is necessary. Motivation is not the same as discipline or willpower. It is a factor that helps you to give yourself a final push to accomplish a goal, even when that accomplishment feels nearly impossible.
Ultimately, if you don't stay motivated, you are not going to be able to recover from your injury and get back on your feet.
A stiff neck is characterized by a soreness and difficulty moving the neck, especially when you try to turn your head to the side. A stiff neck may also be accompanied by shoulder pain, neck pain, headache, or arm pain. An individual who suffers with a stiff neck is usually forced to turn his entire body as opposed to just the neck when trying to look sideways or backwards.
The neck contains seven cervical vertebrae, which are those bony building blocks of spine in the neck. A stiff neck is also otherwise known as cervical stiffness. It most commonly occurs either due to damage to the bones, nerves or muscles of the neck.
Causes of a stiff neck:
The most common cause of a stiff neck is a muscle sprain or muscle strain particularly to the levator scapula muscle, which is located at the back and side of the neck. Levator scapula muscle connects cervical spine (neck) with the shoulder. Commonly, cervical stiffness occurs from our everyday activities like:
Cervical spine disorders:
Problems related to the cervical spine can lead to neck stiffness. The stiffness can also be a reaction to the underlying disorder in the cervical spine. Cervical herniated disc can also lead to neck stiffness because the structures and nerve pathways in the cervical spine are all interconnected. Therefore, if there is problem in any one area, then that can lead to muscle spasm or muscle stiffness.
Treating a stiff neck:
General neck stiffness usually does not take more than a week to diminish. If after a week, the general symptoms of stiff neck do not subside, you should seek medical help. Furthermore, if neck stiffness is noted after a traumatic injury or high fever, then you should seek immediate medical attention. According to the cause of your neck stiffness, the doctor will perform a physical exam and try to find out the symptoms by interrogating you.
Stiff neck is not a health problem that you have to deal with everyday. A physical therapist will be analyze your lifestyle and suggest changes so it won't keep occurring. Furthermore, a massage therapy session will do wonders to relieve the stress in your neck. A physical therapy session can help build strength in your muscles so that it doesn't easily get strained.
What is frozen shoulder? The word 'frozen' almost explains the deformity superficially. 'Frozen Shoulder' is stiffness accompanied with pain that restricts the movement of your shoulder. It happens when the tissues around the joint stiffens, forming scar tissue and your shoulder movements become difficult and painful. It may happen after an injury or from a disease such as diabetes or a stroke. The condition normally comes slowly, then goes away slowly over the period of a year or more.
You may get a frozen shoulder when you stop using your shoulder joint normally because of pain, injury, or a chronic health condition, such as diabetes or a stroke. Any shoulder problem may lead to frozen shoulder if you do not use or work to keep full range of motion, in short keeping it non-static but active.
If treatment does not help you recover your shoulder pain, then sometimes surgery is the only resort. There are two types of surgery often done, one is called manipulation under anesthesia in which in you are put to sleep and then your arm is moved to positions that the stretch the tight tissue. The other surgery uses an arthroscope to cut through the tight tissue and scar tissue. Both the surgeries can be done at the same time.
It is only in severe cases that you will have to resort to surgery. Professional physical therapy is good enough when it comes to treating and healing a frozen shoulder. If you are troubled with a frozen shoulder, don't ignore it. Get a physical therapist to help you out.
Over 80% of Canadians experience some form of back pain during their lives. This makes it one of the most common health problems affecting most individuals. In turn, this has also causes plenty of myths and misconceptions to spurn out in the public space about back pain.
We've had a few customers who come up with bizarre and weird stories that pools into the myths of back pain.
So, here are the myths about back pains you may have heard of.
1. I will always have back pain from now on
Most people get back pain by overstretching themselves or by carrying more weight than they can handle. In turn, their back muscles are stressed out and they are inflicted with back pain.
Many individuals hope that the back pain will recede on its, and if it does not, they have to live with it for the rest of their lives.
2. I should stay in Bed and Rest to recover from Back Pain
Depending on the severity of the back pain, people tend to avoid doing anything and opt to rest on the bed the whole day. Furthermore, there are individuals who believe that they can sleep off the pain and make it vanish.
3. The more severe the Back Pain, the more damaged is the spine
The back muscles provide support to the spine and hence, they are connected. But this is where, their connection ends. The severity of a back pain is not connected to the spine, and the back pain does not indicate any sort of damage to your spine.
4. The Back Pain is due to Something 'Out of Place'
Some individuals complain that their back pain is caused by something out of place like the pelvis being out of alignment. This has proven not to be the case as they get x-rays done and nothing unusual is found.
The most common cause for back pain is constant stress being applied on the muscles. What is needed is not sleep, but reduction of that stress on your back and strengthening of your back muscles.
- Reduce the Stress
Your lifestyle habits are causing a constant stress on your back and ensuring you don't recover from the back pain. Take a good look at your lifestyle. Are you carrying more weight than you can manage? Is your back posture slumped? Do you sit for too many hours on the chair?
Simple lifestyle changes can work wonders to relieve you of your back pain.
- Strengthen your back muscle
By strengthening your back muscles, you can handle more stress and gain relief from the back pain. It can be simple exercises like stretching to complex ones like lifting weights.
It is best you get in touch with a physiotherapist. He will be able to analyze your lifestyle and suggest changes. More importantly, depending on how much range of motion you have and the severity of the pain, he will suggest the right exercises to strengthen your muscles.
At HCR Solutions in Edmonton, you can get access to a trained physiotherapist who will be able to alleviate your pain.
To be able to tackle a muscle strain or muscle tearing, it is significant to know what is a muscle strain. A muscle is made of fibers. Muscle strain is nothing but damage to those fibers that make up a muscle. Muscle damage is tearing (part or all) of the muscle fibers, although tendons that attach the muscles to the bone can also be torn, however, we are specifically focusing on muscles. Tearing of muscles damages small blood vessels and may cause bleeding and pain.
You will not be able to effectively contract your muscle due to pain and you will also encounter weakness in your muscle. If your muscle is entirely ruptured/teared then you may not be able to use the muscle at all.
Otherwise, you can also opt for the PRICE formula, which consists of protection, rest, ice, compression and elevation. You can follow the below mentioned steps:
If you have undergone proper treatment without delay, there is no reason that a full recovery cannot be made. There are cases where many people have encountered repeated muscle strains or tears, but it is due to insufficient treatment and rehabilitation. The injury can be completely healed, only if you follow the correct measures and seek medical help from experts if your muscle strain is too severe.
The entire human body consists of bones, muscles, flesh, organs, nerves, arteries, veins and the compartments are present near our joints. Likewise, our leg consists of three compartments. If one compartment gets injured or damaged, then a swelling takes place in and around that area, however it does not disperse to the two conjoining compartments. Due to a sudden blow or over exploitation of leg muscles, Anterior Compartment Syndrome may take place.
How does Anterior Compartment Syndrome occur?
This syndrome occurs when there is either a blow or an extreme impact to the lower part of the leg. As a result, the muscle of the anterior compartment tears off and that itself causes bleeding and swelling. Swelling of the tissues may also take place due to overuse of the anterior compartment muscle. There are also possibilities that Anterior Compartment Syndrome may occur due to excessive running on toes. When we run on our toes, the entire body weight and pressure is centered on our calves due to which they become very tight (gastrocnemius and soleus complex). As a result, swelling of the calf muscle tissue takes place and that ultimately leads to Anterior Compartment Syndrome.
Various symptoms that athletics should be aware of
Sudden and excessive pressure on the anterior compartment of your legs may also lead to Anterior Compartment Syndrome. Muscles usually become weak when they are not maintained with consistent practice. Therefore, when we suddenly exert force and pressure to those muscles, they become prone to too much strain because of which we experience acute pain when we try to move our feet upwards. Usually, the pain only persists when the player runs, nonetheless, it can also hurt when at rest. We can sense tenderness in that area of pain with palpation and as a result, pointing the foot downwards towards the ground increases the pain.
How can we prevent it?
It is recommended to play on a soft surface because running or playing on hard synthetic surfaces or hardwood gym floors can lead to Anterior Compartment Syndrome. Stretch your calf muscles, hamstrings and quadriceps always at the training session or before the game. You can restrain swelling by applying ice and compression when you come across any kind of injury or a heavy blow on the anterior compartment of your leg.
Choose appropriate ways to treat Anterior Compartment Syndrome:
In order to treat Anterior Compartment Syndrome, stretching your calf muscles regularly is very crucial and necessary. Hot water and colder water baths are also important in order to stimulate proper blood flow. It is advisable to undertake sports massage from a sports physiotherapist or a massage therapist. You will have to wear a compression sleeve to the affected area. You should avoid any physical activities which require running or straining your legs unless the condition clears up or your sports physiotherapist suggests you to continue running. Swimming and cycling are good alternate aerobic activities.
The above mentioned detailed points of Anterior Compartment Syndrome will to a certain extent help you to diagnose, prevent and treat the disorder with the help of physiotherapy. However, we would advise you to visit a professional physiotherapist in Edmonton, if the massaging techniques that you undertake do not ease your leg pain.
Warm ups are essential as they free your body and muscles before rigorous workout sessions. Pre-workout mobility exercises provide you with a much needed boost for a competitive performance. Athletes perform stretching exercises as a part of their preparatory training sessions which is usually static. Non-moving flexibility or static stretching limits the body's efficiency and pace when moving.
Note that all warm up exercises should start at a steady pace and their intensity should be gradually increased. As you accomplish your seven minute warm up session, you will feel warmth spreading within your muscles.
After finishing warm up activities, switch to dynamic mobility exercises again, slowly intensifying your pace over the course of repetitions of the movements. Begin the exercises keeping all the swings and bends at low speed of movement. Gradually your mobility will increase, building up speed and making the moves more dynamic.
There are two exercises for hips: Hip Circles and Hip Twists
We would suggest that you learn and practice the different Lower Body Mobility Exercises under the supervision of a professional, so that he/ she can keep a check on your daily progress and can even correct you if you are not performing well or not able to get the desired results.
We all have experienced leg cramps as they are quite common and are caused when muscles become tight and painful. Most of the times, we get those cramps in the lower part of our legs, however it can affect any muscle in the body. Usually, we experience cramps at night while sleeping. We may experience pain and tenderness in the affected area for several hours once the cramps end.
It is recommended to visit a physiotherapist in case you are a victim who gets such spasms time and again. Leg cramps cannot be controlled, however they can be prevented to a certain extent if we exercise and stretch our muscles regularly.
Many people who undertake physical training to keep their bodies fit often experience back pain when they do not train properly. Improper training results in pressure being applied to your back inappropriately, which also results to severe training-related back pain issues, such as herniated discs, pinched nerves, sciatica, etc. If you do not pay heed to those conditions, then there are chances that you might have to undergo surgery.
We should keep our postures straight and should also consider training our backs appropriately. Working out under professional supervision is really advisable because we may hurt our backs if we do not train ourselves consistently and properly.