Category Archives for "wrist"

Quick Recovery for Finger Sprains

Finger sprains commonly occur in sports and every day activities that involve heavy lifting or repetitive hand motions. Falls or contact sports such as football may even force a finger out of its normal joint position resulting in a dislocation. The force to the finger may cause joints in the finger to hyperextend or move sideways. Sprains of the finger are classified according to the extent of injury or damage.

Classification:

1) Grade I – Mild: A first degree sprained finger is present when the ligaments are only stretched but not ruptured. There may be localized swelling, slight pain, and slight reduction in range of motion, but strength remains unaffected. An individual may continue to engage in an activity. Taping of the injured finger may be more effective. Recovery is immediate.

2) Grade II – Moderate: A second degree sprained finger occurs when there is partial ligament tears, a greater reduction in range of motion and some loss of strength with more swelling and pain. The joint capsule may also be damaged. Recovery will take longer.

3) Grade III – Severe: A third degree sprained finger involves complete rupture of the ligament, complete loss of range of motion and typically dislocation of the finger. Significant pain and swelling is present. X-ray is required for diagnosis and surgery may be indicated.

Treatment:

In the first 48 to 72 hours after the sprain, the individual should protect the finger by taping it to the adjacent finger or by using a finger brace. Apply ice for about 15 min every two hours with a small ice pack wrapped in a dry towel or use a large cup filled with cold water and some ice for immersion.

Once swelling has gone down, the individual may begin light range of motion exercises by placing a soft object such as a tennis ball or rolled sock in the palm of the hand and gently squeezing the object.  Repeat 10 times and stop if any pain arises. Surgery may be indicated for third degree sprains. Consult a physician for the appropriate diagnosis.

Strengthening:

1) Ball Grip: Hold a ball in the palm of the hand with all fingers enclosing the ball and gently squeeze. Hold, then relax.

2) Pinch: Place a ball between the thumb and index finger. Gently squeeze, then relax.

3) Opposition: Hold a ball with the thumb and pinky finger. Gently squeeze the ball using the two fingers, then relax.

4) Side-Squeeze: Place a ball between any two fingers and gently squeeze, then relax.

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.

5 Effective Exercises for Tennis Elbow

What is Tennis Elbow (Lateral Epicondylitis)?

Tennis elbow is a widely common soft tissue condition characterized by pain and inflammation on the lateral and outer aspect of the elbow. It is typically due to overuse of the extensor carpi radialis brevis tendon through repetitive actions such as improperly playing tennis, operating machinery, typing or other gripping activities. Symptoms may include weakness in the arm, stiffness in the elbow, and difficulty performing common hand actions such as holding an object. While ice packs and braces can assist with pain control in the early stages of tennis elbow, improving one’s fitness is very important in the long-term management and prevention of this elbow condition. Try these five exercises to strengthen the arm:

BALL SQUEEZE (to improve grip strength)

1) Hold a tennis ball (rolled up sock or towel can also be used) in your hand.
2) Squeeze the ball for 5 seconds and then relax the hand for 10 seconds.
3) Repeat 8 – 12 times for 3 sets, then alternate to the other hand and repeat exercise.

WRIST TWISTS (to improve forearm supination)


1) Place your elbow on a table so that your hand and wrist are just off the edge.
2) Hold a very light dumbbell (around 2 lbs) in your hand.
3) Rotate the arm outward and turn the dumbbell up. Then rotate the arm inward so that the dumbbell will point back down.
4) Repeat 15-20 times for 3 sets on each arm.

WRIST FLEXION (to strengthen flexor muscles)

1) Place your elbow on a table so that your hand and wrist are just off the edge.
2) Hold a very light dumbbell (around 2 lbs) in your hand so that the palm is facing up.
3) Flex your wrist by curling the dumbbell towards the body and then back down to starting position.
4) Repeat 8 – 12 times for 3 sets. Alternate to other hand and repeat exercise.

WRIST EXTENSION (to strengthen extensor muscles)

1) Place your elbow on a table so that your hand and wrist are just off the edge.
2) Hold a very light dumbbell (around 2 lbs) in your hand so that the palm is facing down.
3) Let your wrist slowly drop down and then lift your wrist back up to starting position.
4) Repeat 8 – 12 times for 3 sets. Alternate to other hand and repeat exercise.

HAMMER CURLS (to condition your forearm muscles)


1) Stand with your feet shoulder width apart.
2) Hold a light dumbbell (5 to 10 lbs) in a hammer grip position (dumbbell is vertical) in both hands.
3) Keeping the elbows close to the body, flex your forearm upward to 90 degrees, then back down to starting position.
4) Repeat 8 – 12 times for 3 sets. Alternate to other arm and repeat exercise.

InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.