Skier’s thumb (gamekeeper’s thumb) injury prevention

So I will be honest when I tell you I have never heard of this injury before, I mean I know people can hurt their thumb, but never heard of this and not an injury I hear a lot about when it comes to sports. I don’t ski so this isn’t something I would have been aware of, but for all you who do, have you heard of this injury before, has this ever happened to you? Feel free to share your experience and story in the comment section. I had to do some digging to see what this injury consisted of, and luckily for you I found a source that was able to be helpful in explaining it more in depth, but for my fellow readers, I will use short sentences to give you an idea as to what this is. 

 

What is “skier’s thumb”

An injury to the UCL (ulnar collateral ligament) of the thumb. The UCL is either torn, damaged or ‘avulsed’ from the insertion site. 

 

How does this injury happen?

Any extreme force that pulls the thumb away from the palm of the hand

 
  • downhill skiing
  • fall on your hand with thumb stretched out
  • when a skier falls down while holding the ski pole

So it might be more common that I had thought. 

 

Symptoms:

  • painful
  • swollen
  • thumb may feel weak when pinched or grasp something
  • bruise like discolorations around the joint
  • difficult to hold or squeeze things
  • there might be a bump around the surrounding area

Treatment options:

  • Partial tears don’t need surgery usually. Thumb will need immobilized for about 4 to six weeks in a special cast. 
  • If completely torn- chances are you will need surgery, normally done as an outpatient procedure. 

Rehab will be needed in both cases to gain strength and ROM back. 

 

I don’t know about you guys but this doesn’t seem like a fun injury to have – so try to be careful next time you go skiing or when you take a fall. Like,comment, share, and follow!

 

Fitness WonderWoman

Shay-lon 

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Tennis Elbow (Injury/Injury Prevention)

Also know as .. ‘Lateral Epicondylitis’. 

From the title, it can assumed it is probably an injury one occurs from playing tennis, BUT don’t be mistaken it is an injury that can occur from other sports as well. It is important that we know what kind of injuries are out there so we can help ourselves by knowing what to look for, how to handle the situation and causes so we can prevent it from happening again. 

My goal is to help you with understanding different injuries, and how to manage them, buALWAYS KEEP IN MIND: TO SPEAK WITH A MEDICAL PROFESSIONAL! 

What is this injury?

 
  • commonly occurs near your ‘funny bone’, located on the outside of the elbow. 
  • can occur at the elbow and travel down to the forearm or hands when the elbow is in use. 
  • Tendinitis – swelling of the tendons

Causes:

  • Overuse is the more common reason- repetitive gripping and grasping activities. 
  • Trauma- a direct blow to the elbow can cause degeneration and in turn make it more susceptible to an overuse injury

Symptoms:

  • pain near the bony part of the elbow
  • weakness in the forearms, wrist and elbow region
  • Keep in mind that with activity the pain can start near the elbow and travel down to the forearms and hands

Treatment:

  • The activity which causes the injury will need to be limited
  • Ice the elbow for 20-30 minutes every 3 hours for 3-4 days until pain is gone
  • medication can help alleviate pain
  • Physical therapy for stretching and strengthening exercises
  • Might have to wear a brace
  • Having injections of steroids or painkillers to help with swelling and pain
  • Rest 
  • Sport massages are said to be useful for this injury
  • Surgery might have to be an option

Recovery can take several months or some people have been lucky enough where it recovers in less time than that depending on the severity of it. I noted up top that speaking with a medical doctor will be your best chance of dealing with it. 

 

Have any of you had this injury? if so, how long did it take for you to recover and how did you end up with this injury?

 

Fitness WonderWoman,

Shay-lon

 
 

Wrist Sprain (Injury)

Today is Wednesday .. and for any of you who have been keeping up with my schedule, today’s topic is of an injury. This particular injury may not be the most “popular” one but it is an injury nonetheless and so we shall talk about it. First question: has anyone reading this post ever sprained or dislocated their wrist? Let me know in the comment section your experience. 

 

What does it mean to sprain your wrist:

  • usually involves the wrist being bent forward or back
  • Not commonly known to occur as an “overuse” injury
  • Can vary from mild to a more severe sprain of the wrist (Grade 1, Grade 2 or Grade 3)

Symptoms:

  • Sudden pain in the wrist
  • if more severe you will feel a tearing or popping
  • Tender spot where the ligament was damaged
  • mild swelling
  • and bruising in more severe cases

This all depends on the location and the extent of the injury

Treatment:

  • More mild wrist sprains can be treated at home using the R.I.C.E method
  • Compression bandage can help reduce swelling (not for more than 10 minutes at a time)
  • More severe cases will most likely require immobilization in a split for some weeks
  • Surgery could be required for full ruptures
  • Rehab after surgery is useful.

With this all being said, seek medical care if something should happen like this to play it safe. 

 

Fitness WonderWoman,

Shay-lon xo

 

ACL Tear (Injury)

When it comes to injuries… I am sure most if not all of you have heard of an ACL tear. If you are not completely sure of what an ACL tear is, then you have come to right place because I plan on explaining it. 

 

First comes First.. What is an ACL tear? 

 
  • A torn anterior cruciate ligament in the knee. 

How does one tear their ACL?

  • Most prominent in sporting activities
  • It can occur when your foot is planted on the ground and force strikes it while your leg is straight or slightly bent
  • It can occur when changing direction rapidly
  • or when landing from a jump

Oh yeah, you remember now.. athletes who have torn their ACL end up gone for the majority of the season, right?

  • Yes, this is quite correct. Considering it will usually end in surgery and takes a while for recovery.

Common Sports in which we see ACL Tears?

  • Basketball, football, soccer & tennis 

Common signs that you might have an ACL Tear? 

  • Swelling, possible popping sound, unable to bend knee, weak leg muscles 
  • Although everyone is different will sometimes show different signs (more or less)

What is recovery time during an ACL tear?

  • They say typically 6-9 months .. but again this could be estimated up or down

For more information about a torn ACL, please check this website out:  http://orthoinfo.aaos.org/topic.cfm?topic=a00549

 

Let me know in the comments if any of you have experiences a Torn ACL, and what it was like for you. As always share, like and follow. For more injuries to be aware of, click: here

 

Oh and specialist (Doctors, Physical therapist, etc) please feel free to leave any comments or helpful tips. 

 

Your Fitness Blogger,

Shay-lon xxo

 

Period Cramps & Exercise

So… Some of you are perhaps thinking, is she really about to talk about periods… and then equate it with exercise? Will this really about periods, or is she kidding? OMG PERIODS!! NO..GROSS.. I DO NOT WANT TO HEAR OR LEARN ABOUT FEMALE PERIODS. Let me break the ice by saying, this is less about periods and more about how to exercise/what exercises one should do on their periods when experiencing cramps. Now my answers are not 100% because we all experience different periods, some are longer, some are shorter, some have no cramping, some have a lot of cramping, some have heavy flow and some have light flow, some have angry bitch face and some have happy smiles, some have take 10 pills make it go away, some have 2 Ibuprofens and we are good, some have birth control, others do not, some have 1 pad, some have 2- or more, some have tampons that need replaced in minutes, some have tampons that need replaced in hours, some say sex helps, others do not, some have just recently hit puberty and some have hit menopause, some are young, some are older, some are vomit, some do not, some take showers during this time and some do not! lol.. okay but seriously, everyone gets the point, our periods are all different. This is why I am going to speak from my own experience & then also give some advice that others have shared with me. 

 

Periods. Periods. Periods. Periods. Periods. Periods. Periods. Say it all together now. PERIODS! I did this exercise in hopes that as adults we can get past the fact we will be discussing the female vagina excreting blood and ways to stay fit while doing so. If this seems like something you cannot handle, feel free to skip to my blog post where it shows me doing the side-lying leg raise where periods will not be present. Men, this information could be helpful for your spouse, girlfriend, bestfriend, mom, so please don’t dismiss it. 

 

Class is now in session…For starters, I have issues. Not the type of issues that send me to the mental ward, but the kind that physically tears me down and makes me hate my life once a month. I have for one have endometriosis, secondly have I have cyst in my ovaries (that are not cancerous but Dr’s won’t remove because of my age), I have another dysfunction dysmenorrhea. I will explain these terms so you are that much smarter:

 
  • Endometriosis: A disorder in which tissue that normally lines the uterus grows outside the uterus. 
  • Dysmenorrhea: Painful cramps that may occur immediately before or during the menstrual cycle.

I have had both of these issues since the very first day of having a period, but wasn’t diagnosed until my late teens, early adult hood. I have been on medicines since then. I have had to go through so many medications that naming them all would take some time and I don’t have that. I will make mention that birth control pills do not help me, I gained weight and stopped taking them. I have had to up my doses in meds because I get immune to them fairly quickly. I currently am taking a different medicine and one pill is 800mg but I believe it is no longer strong enough for me, so I will either take more than one pill . or have my Dr. up my dose or try me on something different. I will soon need to make an appointment with my GYNO Dr, to see if anything else is up with my body. I have thought about surgery since I do not want kids, but that is out of the question because of my age. Anywho long story short I am okay and healthy! thanks for the concern, but when my monster comes around each month.. well.. people will know.. because well… my moods. In my particular situation, I don’t find that exercise is comfortable on my first day of my period (because that is when all HELL breaks lose for me) – so instead, I will workout the days leading after that, thankfully mine only last 4 days, so it flies by fairly fast. For others, exercise is not an option & that is fine. We will drop you off at this stop. 

 

Next stop… Exercise is bound to be odd on your period (for those that do exercise when on their period), you may feel gross, uncomfortable and will most likely not want to participate in any high intensity exercises. This is how I feel.

 

What do we do…  

  1. Walk. Walking gets you moving without injury or danger, light walking, nothing too fast
  2. Runners have said it helps to do light jogs, maybe for you this is true, not for me
  3. Yoga. Choose a Yoga class that doesn’t require anything that would cause you to be uncomfortable while on your period
  4. Planks- planks are easy to do while on your period.
  5. Swimming- it can be relaxing because of the water hitting our tummies just right

Anything more than these would be individual to each person. Maybe nothing on this list works for you, then you will need to find your own relief another way. It is appropriate to lay down on your period and get sleep, drink water and take it easy but because I can’t stand bloating, gaining weight and feeling somewhat lazy, I like to do exercises my 2nd to 4th day of being on my period. I hope all of you women will find this list to be beneficial, also feel free to share exercises you do while on your period! 

 

Your fitness blogger,

Shay-lon xxxx

Sprains

sprains

Well finally after having time to make some new content, I thought I would start it off with an injury, something most people can relate to and would not like to happen to them. First of all, how many of you have had a sprain?! (Raise of hands) and how many of you knew how to handle your sprain? (Raise of hands), okay, okay! seems like we have a good number of people in the blogosphere who have been in this situation once or twice before. Personally I have never had a sprain (that I can remember) although you would think my chances would have been higher considering I was a track athlete and basketball player and they tend to get sprains fairly often but I suppose I got lucky (knock on wood). Today, I won’t go too in-depth about this injury because it isn’t hard to comprehend, but I want to make sure everyone is aware of this injury if it should happen to them. Also, feel free to share your stories in the comment section. 

Sprain: A stretching or tearing of ligaments (the fibrous tissue that connects joints and bones) 

Some of the more common types of sprains:

  1. Sprained ankle
  2. Sprained thumb
  3. Sprained wrist
  4. Sprained knee
Symptoms:
  • Pain
  • Swelling
  • Bruising
  • Limited ability to move the affected joint
  • At the time of injury, you may hear or feel a ‘pop’ in your joint
Risk Factors to consider:
  1. Poor conditioning
  2. Fatigue
  3. Improper warm-up
  4. Environmental conditions
  5. Poor equipment
Treatment:
  • Medications- some Ibuprofen or Tylenol may help with the pain for minor sprains
  • Apply ice as soon as possible to minimize swelling – in worse case scenarios the doctor may decide to use a splint or brace
  • Elevate the affected area
  • One may choose to use compression bandages (unless you notice more swelling, more pain, etc)
  • Rest- avoid activities that cause pain. 
Mild-moderate sprains are said to heal within 3-6 weeks, over the course you should be gradually using the area that is affected unless a doctor says differently. In any case, you should contact your doctor if pain, swelling, or other symptoms become a problem. 
Your fitness blogger,
Shay-lon xxx