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Elbow Disorders Tennis Elbow What is tennis elbow? Lateral epicondylitis, commonly known as tennis elbow, is swelling of the tendons that bend your wrist backward away from your palm. A tendon is a tough cord of tissue that connects muscles to bones. The tendon most likely involved in tennis elbow is called the extensor carpi radialis brevis. Tennis elbow is usually diagnosed in both men and women between the ages of 30 to 50 years. What causes tennis elbow? Tennis elbow, as the name implies, is often caused by the force of the tennis racket hitting balls in the backhand position. Your forearm muscles, which attach to the outside of your elbow, may become sore from excessive strain. When making a backhand stroke in tennis, the tendons that roll over the end of our elbow can become damaged. Tennis elbow may be caused by: - Improper backhand stroke - Weak shoulder and wrist muscles - Using a tennis racket that is too tightly strung or too short - Other racquet sports, like racquetball or squash - Hitting the ball off center on the racket, or hitting heavy, wet balls However, many people who suffer from tennis elbow do not play tennis. The problem can be caused by any repetitive movement. Other causes of tennis elbow include: - Painting with a brush or roller - Operating a chain saw - Frequent use of other hand tools on a regular basis - Using repeated hand motions in various professions, such as meat cutters, musicians, dentists, and carpenters What are the symptoms of tennis elbow? The following are the most common symptoms of tennis elbow. However, you may experience symptoms differently. At first, you may have pain, burning, or an ache along the outside of your forearm and elbow. With time, the pain gets worse. If you continue the activity that caused your condition, the pain may spread down to your wrist, even at rest. Pain may also persist when you place your arm and hand palm-down on a table, and then try to raise your hand against resistance. You may also feel pain when you try to lift and grip small objects, such as a coffee cup. A weak grip is another symptom of tennis elbow. The symptoms of tennis elbow may resemble other medical problems or conditions. Always see your health care provider for a diagnosis. How is tennis elbow diagnosed? Your health care provider can usually diagnosis your tennis elbow by a physical exam. In some cases, you may certain tests, such as: - An X-ray to look at the bones of your elbow to see if you have arthritis in your elbow. - Magnetic resonance imaging (MRI) can show your tendons and how severe the damage is. An MRI of your neck can show if arthritis in your neck, or disk problems in your spine are causing your arm pain. - Electromyography (EMG) of your elbow may show if you have any nerve problems that may be causing your pain. How is tennis elbow treated? It’s important to avoid the movement that caused your injury in the first place. Treatment may include: - Rest and stopping the activity that produces the symptoms - Ice packs (to reduce inflammation) - Strengthening and stretching exercises - Anti-inflammatory medications (such as ibuprofen or naproxen) If these treatments do not work, your health care provider may talk to you about: - Bracing the area to keep it still for a few weeks - Steroid injections to help reduce swelling and pain - A special type of ultrasound that can help break up scar tissue, increase blood flow, and promote healing - Surgery (rarely necessary) What can I do to prevent tennis elbow? - Keep your arms flexible and strong - Avoid repetitive movements - Warm up before exercising or using your arms for sports or other repetitive movements - If you play a racquet sport, make sure your equipment is right for you Nursemaid’s Elbow What is nursemaid’s elbow? Nursemaid’s elbow occurs when the radius (one of the bones in the forearm) slips out of place from where it normally attaches to the elbow joint. It is a common condition in children younger than 4 years of age. It is also called pulled elbow, slipped elbow, or toddler elbow. The medical term for nursemaid’s elbow is radial head subluxation. What causes nursemaid’s elbow? A sudden pulling or traction on the hand or forearm, such as when a parent reaches out and grabs a child about to fall or to walk into the street, causes nursemaid’s elbow. This causes the radius to slip out of the ligament holding it into the elbow. It can occur when an infant rolls himself or herself over, from a fall, or from pulling or swinging a young child by the hand. What are the symptoms of nursemaid’s elbow? The following are the most common symptoms of nursemaid’s elbow. However, each child may experience symptoms differently. Symptoms may include: - Immediate pain in the injured arm - Refusal or inability to move the injured arm - Anxiety The symptoms of nursemaid’s elbow may resemble other conditions or medical problems. Always consult your child’s doctor for a diagnosis. How is nursemaid’s elbow diagnosed? The diagnosis of nursemaid’s elbow is made with a physical examination by your child’s doctor. It is important to call your child’s doctor immediately, or promptly take your child to the emergency department, if you suspect an injury. Treatment for nursemaid’s elbow Specific treatment for nursemaid’s elbow will be determined by your child’s doctor based on the following: - Your child’s age, overall health, and medical history - The extent of the condition - Your child’s tolerance for specific medications, procedures, or therapies - Expectations for the course of the condition - Your opinion or preference Treatment may include: - Acetaminophen (for pain), as directed by your child’s doctor - Prompt medical treatment while providing reassurance for your child The injury can usually be reduced (fixed) by your child’s doctor with ease and often without the need for X-rays (unless other type of injury or fracture is suspected). Once the elbow has sustained this type of injury, it is more likely to recur. If this happens again, call your child’s doctor or return to the emergency department for further evaluation and treatment. Most children outgrow the tendency for nursemaid’s elbow by the age of 5. Prevention of nursemaid’s elbow - Avoid pulling or swinging your child by the arms or hands. - Avoid lifting your child up by his or her arms or hands. Medial Epicondylitis (Golfer’s and Baseball Elbow) What is medial epicondylitis? Medial epicondylitis is also known as golfer’s elbow, baseball elbow, suitcase elbow, or forehand tennis elbow. It’s characterized by pain from the elbow to the wrist on the inside (medial side) of the elbow. The pain is caused by damage to the tendons that bend the wrist toward the palm. A tendon is a tough cord of tissue that connects muscles to bones. What causes medial epicondylitis? Medial epicondylitis is caused by the excessive force used to bend the wrist toward the palm. This can happen when swinging a golf club or pitching a baseball. Other possible causes of medial epicondylitis include: - Serving with great force in tennis or using a spin serve - Weak shoulder and wrist muscles - Using a too tightly strung, too short, or too heavy tennis racket - Throwing a javelin - Carrying a heavy suitcase - Chopping wood with an ax - Operating a chain saw - Frequent use of other hand tools on a continuous basis What are the symptoms of medial epicondylitis? The most common symptom of medial epicondylitis is pain along the palm side of the forearm, from the elbow to the wrist, on the same side as the little finger. The pain can be felt when bending the wrist toward the palm against resistance, or when squeezing a rubber ball. The symptoms of medial epicondylitis may look like other medical problems or conditions. Always see your doctor for a diagnosis. How is medial epicondylitis diagnosed? The diagnosis of medial epicondylitis usually can be made based on a physical examination. The doctor may rest the arm on a table, palm side up, and ask the person to raise the hand by bending the wrist against resistance. If a person has medial epicondylitis, pain usually is felt in the inner aspect of the elbow. Treatment for medial epicondylitis Treatment for medial epicondylitis includes stopping the activity that produces the symptoms. It is important to avoid the movement that caused the condition in the first place. Treatment may include: - Ice pack application (to reduce inflammation) - Strengthening exercises - Anti-inflammatory medicine - Bracing - Corticosteroid injections - Surgery (rare) Would You Like to Schedule an Appointment?
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Teniski lakat Danas pišemo o problemu teniskog lakta. Kroz članak ćemo odgovoriti čitateljima što je to teniski lakat, kako do njega dolazi i kako ga liječiti. Teniski lakat (lateralni epicondylitis) jest upala tetive koja se nalazi na vanjskom dijelu lakta. Tkiva tetive ne moraju biti samo upaljena, u nekim slučajevima mogu biti čak i djelomično rastrgana. Teniski lakat je “stanje” koje utječe na stotine tisuća profesionalnih tenisača, ali ujedno od njega pate i rekreativci koji tek počinju igrati tenis zbog specifičnosti pokreta reketom i aktivacije mišića tokom zamaha reketom prema loptici. Drugi oblik teniskog lakta se naziva golferski lakat jer tu dolazi do upale na medijalnom epicondylitisu. To je zapravo isti problem, isti su simptomi i liječi se na isti način, ali se upala i bol nalaze na unutarnjem dijelu lakta, a kod teniskog na vanjskom dijelu lakta. Postavlja se pitanje kako uopće dolazi do toga? Ponavljajući pokret stresan za naš lakat najčešće je objašnjenje, ali točan uzrok nije potpuno jasan i može se razlikovati od osobe do osobe. Najvjerojatniji uzrok je prekomjerna uporaba pokreta reketom pod različitim kutevima gdje se sila iz udarca reketa prenosi u lopticu. Kako loptica putuje prema reketu, tijelo mora prvo tu lopticu “upiti” u svoj reket i zaustaviti svu silu loptice, a zatim nanovo stvoriti novu silu i prenijeti je na lopticu udarcem reketa. Tu dosta pati upravo područje lakta sa svojim mišićima i tetivama. Osim ovoga, najvjerojatniji uzrok teniskog lakta je i učestalo igranje tenisa (najmanje 3 puta tjedno), dob (više od 35 godina), nedostatak fleksibilnosti i snage, lošija tehnika izvođenja udarca reketom, te prečvrsti hvat reketa dok je tenisač u pokretu ili u očekivanju protivničkog udarca (servisa), a u tom trenutku ne koristi reket jer se tu tenisač (rekreativac)dosta troši, što tetive i mišići ne mogu adekvatno podnijeti. Utjecaj između reketa i loptice je ključan moment za mišiće podlaktice i cijeli lakat, jer se u trenutku kad se loptica i reket susreću stvaraju vibracije koje se prenose na ruke i koljena. Kada na to dodamo kontrakciju podlaktice prilikom udaranja loptice reketom, krajnji rezultat svega navedenog jest upala, a u nekim slučajevima i degeneracija tkiva na vanjskom dijelu lakta. Gledano sa aspekta rehabilitacije, dugogodišnji tendinitis će postati tendonosis. Koja je razlika između tendinitisa i tendonosisa? Kad se misli na tendinitis, misli se na bol i žarenje u zahvaćenom području. Time se gubi snaga i fleksibilnost u upaljenom području, te se bolovi u tom području cijelodnevno javljaju, i nismo u mogućnosti činiti različite svakodnevne aktivnosti. Međutim, čak i u tom slučaju ne možemo biti sigurni radi li se o tendinitisu ili tendonosisu. Iz toga razloga nam treba stručan savjet zdravstvenih djelatnika koji tvrde da detaljnom analizom, te naravno pravilnim odmorom možemo doznati radi li se o tendinitisu ili tendonosisu. Tendonosis je degeneracija kolagena tetive kao reakcija na prekomjernu kroničnu uporabu uz zanemarivanje simptoma upale u samom početku. Ljudi se često zavaravaju da će simptomi prestati, pa iako ih boli svejedno nastavljaju raditi. Zbog toga se nad lakšom upalom odvija još jača upala, jer ne pružamo tijelu dovoljno vremena za odmor, misleći kako će problem nestati sam od sebe. Čak i mali pokreti, poput klika mišem, mogu uzrokovati tendonosis ukoliko zanemarujemo simptome. Konfuzija u vezi razlika između tendinitisa i tendonosisa je široko rasprostranjena. Vrijeme oporavka od upale određenog tjelesnog područja u slučaju tendinitisa je od nekoliko dana do 6 tjedana (naravno ako se pravovremeno započelo s rehabilitacijom i tretmanima), dok je u slučaju tendonosisa vrijeme oporavka, u ranoj fazi, 6 tjedana do 3 mjeseca, a ako je riječ o najgorem obliku trajanje oporavka može doseći čak 3 do 6 mjeseci, te ponekad mogu biti potrebni i operativni zahvati. Liječenje tendonosisa, ukoliko nije toliko kroničan da zahtijeva operaciju, uključuje: odmor, prilagodbu ergonomije i biomehanike pokreta, pomagala koja će omogućiti mišiću da se što manje umara i troši, lagano istezanje mišića, (pokušajte svaki put kada se osjećate bolje napraviti puni opseg pokreta ili što jače koristiti taj mišić u pojedinim kontrakcijama od nekoliko sekundi – kako prolazi vrijeme, tako i vi napredujte sa istezanjem i laganim kontrakcijama mišića), koristite led (led uzrokuje vazokonstrikciju i smatra se da riješava abnormalne neovaskularizacije tkiva tetive), ekscentrično jačanje mišića, masažu, te prehranu (vitamin C, mangan i cink važni su za sintezu proizvodnje kolagena, a vitamin B6 i vitamin E su također povezani sa zdravljem tetiva). Brojke vezane uz teniski lakat: • Osoba koja 3 ili više puta tjedno trenira tenis podložnija je dobivanju teniskog lakta. • Osobe starije od 35 godina značajnije pogađa problem teniskog lakta. • 50 posto rekreativaca koji igraju tenis zadobe problem teniskog lakta. Tko još može dobiti teniski lakat osim tenisača? Osim tenisa, svi sportovi u kojima se koristi reket kao neophodan rekvizit mogu izazvati problem teniskog lakta. Također, teniski lakat može zadesiti i sportaše koji se bave različitim bacanjima (bacanje koplja), ili tzv. quarterbackovi u američkom nogometu. Tko god trenira i često izvodi pokrete bacanja ili guranja pod različitim kutevima može patiti od problema teniskog lakta. Međutim, sportovi sa reketom gdje se osim snage očituje i vibracija pri dolasku reketa u kontakt sa lopticom više pridonose problemu teniskog lakta. Simptomi: Oštra bol na vanjskom dijelu lakta. Bol koja zrači niz podlakticu. Bol u laktu pri izvođenju pregiba u zglobu lakta, prilikom rukovanja s nekim i slično. Bol na dodir. Gubitak snage. Početno liječenje: Odmoriti od tenisa najmanje tjedan dana. Nanositi led 15 do 20 minuta 3 do 4 puta dnevno Aspirin, acetaminofen, ibuprofen ili naproxen za bolove i upale. Koristiti zavoj za lakt zbog preusmjerenja pritiska od upale. Posjetiti liječnika ukoliko bol ne prestane. Kako se vratiti aktivnosti nakon ozljede? Koristite rehabilitacijske vježbe za poboljšanje fleksibilnosti i povećanje snage ruku. Istezanje dlana držeći ruku ravno, a dlan prema dolje. Time se radi pregib (fleksija) u ručnom zglobu. • Potpomognite si drugom rukom na način da vrhove prstiju zgloba šake koji se nalazi u fleksiji vučete prema dolje. Na taj ćete način osjetiti podlakticu. Vrhovi prstiju su usmjereni prema tlu. • Ne dopustite da to prelazi prag boli. Ekstenzija u zglobu šake • Dlan je, za razliku od prošle vježbe, okrenut od vas i što je jače moguće gurate prste prema gore i prema sebi. • Pripomognite si drugom rukom radeći istu vježbu, ali na efikasniji način – drugom rukom vucite prste prema gore.Trebali biste osjetiti lagano zatezanje u gornjem dijelu podlaktice. • Također ne dopustite da se prelazi prag boli. Masaža • Masirajte lagano prstima mišiće podlaktice kako biste potaknuli bolju cirkulaciju. Posebno lagano masirajte upravo onaj dio podlaktice gdje najviše osjetite upalu i bol. • Nemojte se pokušati vratiti aktivnostima prerano. U ovakvim slučajevia najpotrebniji je odmor. Mnogi tenisači i rekreativci pogoršaju ozljedu zbog što ne mogu mirovati i time uzrokuju još veću štetu jer si ne pruže dovoljno odmora. Slobodno trenirajte ali nemojte koristiti pokrete koji vam uzrokuju bolove. Hodajte, trčite, radite izometričke treninge, itd. Kako izbjeći teniski lakat? Kada učite igrati tenis, učite od educiranih, obrazovanih i certificiranih trenera – oni će vam pokazati pravilnu tehniku izvođenja pokreta uz što manje opterećenje lakta. Razmišljajte i o tome da, ukoliko ste početnik, prilikom backhanda koristite obje ruke jer je tada vibracija manja. Koristite reket koji ima fleksibilno vratilo i žice manje napetosti. Već je spomenuto – nemojte držati reket prečvrsto dok udarate i opustite vaše držanje između razmjene udaraca. Ovo što smo naveli kao primjere se odnosi samo na tenis, ali se može odnositi i na razne sportove gdje je čest pokret ekstenzije ruke iz pregiba, proizvodeći veliku silu u kratkom vremenu. S obzirom na navedeno, potrebno je biti pažljiv tijekom tjelesnih aktivnosti i posebnu pozornost obratiti na tehniku pokreta. Uvijek ulazite u trening kvalitetnim zagrijavanjem i adaptacijom mišića na podražaje koji ga očekuju. Na taj način uvelike ćete smanjiti stres i šok za mišić pri izvođenju određenog pokreta. Piše: Domagoj Jembrih, student kineziologije Iz naše bogate ponude izdvajamo Komplet Bumper Elite Pro (160 kg) + gratis remen, Trening uže Battle Rope (50 mm, 15 metara), Zidno vratilo i nosač boks vreće i NordicTrack T9.2 traku za trčanje. Svu ostalu ponudu opreme provjerite na našem webshopu, a pratite nas i putem Facebooka i Twittera. PREGLEDAJTE I PREUZMITE KATALOG S NAŠOM KOMPLETNOM PONUDOM! Latest posts by Blue Gym (see all) - 12-minutni izazov sa bugarskom torbom - 13. kolovoza 2018 - Čimbenici koji utječu na hipertrofiju mišića - 2. srpnja 2018 - Koliko često treba mijenjati treninge kako biste izbjegli stagnaciju?