Carpal Tunnel Syndrome (CTS) is caused by excessive pressure on the median nerve which runs on the palm side of the hand. The nerve passes through an area of the wrist called the carpal tunnel, which is a narrow passageway. When the carpal tunnel is inflamed, it is capable of compressing vessels and nerves passing through. The median nerve innervates the hand as well as the length of the arm, and causes stress to these areas when agitated or impinged.

Why is Carpal Tunnel Syndrome Bad for You?

CTS will limit activities of daily life and hinder participation in sports and leisure events such as cooking and doing house work. It is best to treat carpal tunnel early on at the onset of detection. Prolonging the time to receive treatment will only worsen the situation, and may lead to permanent nerve damage in the future. Numbness may cause loss of sensation in the fingertips, which has a direct correlation with weakness and may result in a loss of grip strength.

Risk Factors for Carpal Tunnel Syndrome

CTS is often caused by performing repetitive tasks such as typing, assembly work, or knitting work. The use of power tools that cause frequent exposure to vibrations also increases the risk of carpal tunnel. It is crucial to take adequate rest in between work to ease up consistent tension. Previous injury to the wrist or inflammation in the area can also lead to a greater possibility of getting CTS. In addition, females are more likely to experience carpal tunnel as opposed to men. This is due to the fact that women possess a smaller opening in the carpal tunnel, which can lead to a greater risk of compression in the vessels and nerves passing through. Click here to read more about risk factors for CTS.

Symptoms of Carpal Tunnel Syndrome

Symptoms of CTS typically do not occur instantly and rather over a duration of time. Once early signs (tingling, numbness in your hands and forearms) are detected, immediately limit movements causing stress to the area. Other symptoms include wrist pain, a burning sensation, and / or swelling. If you feel tingling, numbing or persistent soreness in your hand / forearm region, please consult your doctor or a medical professional to assess whether or not you may have CTS.

Methods to Prevent and Treat Carpal Tunnel Syndrome

Non-surgical Methods

If repeated motions are mandatory, try using alternative equipment such as a different sized keyboard or changing the height of your desk. If possible, try to avoid fully flexing or extending your wrist and maintain a neutral position (see photo above). If you are having trouble controlling this motion, a splint can be purchased to hold your wrist still and prevent further aggravation. A wrist splint can be beneficial while you sleep to prevent excess flexion and extension at the wrist joint. The primary objective is to keep your wrists straight and relaxed. For temporary relief, shaking out your hand for 5-10 seconds will suppress the pain.

Other helpful non-surgical treatments include icing the inflamed area 10-15 minutes at a time. This may reduce swelling and pain by reducing blood flow to the affected area. Additionally, non-steroidal anti-inflammatory drugs such as Advil can be taken to reduce inflammation to localized areas (such as the hands).

Surgical Treatments

Surgical methods to treat carpal tunnel is often used as a last resort. When non-surgical methods are not working or existing condition goes beyond repair, surgery is the only option. Carpal tunnel release can be performed to treat the injured area. More information can be found here.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

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There are many causes of lower back pain, but most acute pain typically stems from muscle strains / ligament sprains. Muscle strains and ligament sprains can occur as a result of fatigue, overuse or improper use of the muscles. The following 5 exercises can help alleviate lower back pain and get you moving pain free again.

#1 Back Flexion Stretch

• Lie flat on back with legs fully extended
• Tuck knees in towards chest and use hands to hold knees in place
• Lift your head off of the mat until a stretch is felt along the mid/lower back
• Hold for 20-30 seconds before releasing

#2 Cat/Cow Stretch

• Starting on our hands and knees, making sure the shoulder is above the hands and hips are above the knees
• Inhale and extend the chest up, while dropping your bellybutton towards the floor. Imagine if you had a tail, extending your tail upwards like a happy puppy.
• Hold for a brief moment before exhaling and rounding the back leading with the tail bone, simultaneously tuck your chin in towards the chest
• Repeat for 15-20 repetitions

#3 Trunk Twist

• Lie flat on your back with both legs extended
• Bring your right legs towards your chest
• With your left hand push the right knee towards the left and onto the ground
• Extend the right arm out towards the side and turn head to face right hand
• Ensure shoulder blades stay in contact with the ground
• Hold for 15-20 seconds and repeat with the other side

#4 Knee Rocks

• Lie flat on your back knees bent 45 degrees
• Put feet together and flat on the ground
• Rock knees from side to side as far as you can go without falling over
• Extend your arms 45 degrees to the side with palm side down to provide support
• Rock 10-15 times each side

#5 Glute Bridge

• Lie flat on your back with a 45 degree bend in your knees
• Feet shoulder width apart and flat on the ground
• Keep arms 45 degrees to the side, palm side down
• Lift hips off of the ground until a straight line is formed between the upper trunk, hips and thighs
• Squeeze glutes and contract abdominal muscles at the top
• Hold bridge position for 3 seconds before dropping back down gently
• Repeat for 12 repetitions

Why glute bridge you ask?

The glute bridge is the perfect exercise to improve hip mobility and increase lower back strength. The gluteus muscles are stabilizer muscles that support the pelvis and sacrum. If these muscles are not well conditioned it can result in pelvic tilt and induce lower back pain.

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post 5 Exercises to Help Alleviate Lower Back Pain first appeared on Le Physique | Vancouver Personal Training.

Got shoulder pain? Don’t worry – you aren’t the only one! Shoulder injuries are common amongst athletes and older individuals. I am a competitive dragon boater and experience shoulder pain regularly. It is often associated with poor technique and over training. An effective shoulder conditioning program is crucial towards prevention and recovery.

The goal of shoulder rehabilitation is to restore function of the shoulder. Shoulder function can be defined as working in a proper way without causing any pain or discomfort. Through a series of strength exercises and mobilization techniques, recovery can be achieved at an accelerated pace.

Shoulder Function

There are two components when it comes to shoulder functionality; shoulder stability and shoulder mobility. A balance between the two is what contributes to normal shoulder function. Shoulder mobility is what allows the shoulder to move up, down, left and right in a free range of motion. Kinesiologists and physiotherapists may describe these movements as external rotation, internal rotation, flexion, extension, abduction and adduction at the shoulder joint. The glenohumeral joint (shoulder socket) is a ball and socket joint and enables the arm to perform multi-directional movements and rotation. Stability on the other hand, is the resistance musculoskeletal tissues provide to the joint from various movements. In other words, shoulder stability refers to the ability to keep the arm stable while performing various movements.

Pain Reduction

Pain is a major indication of a shoulder injury. At the onset of discomfort, exercise should be put to a halt to prevent further aggravation. The degree of impingement (pain) can vary depending on the seriousness of the injury. Rest is crucial during the first couple of days to allow the injured area to heal. Once pain levels begin to decrease, we can begin our rotator cuff exercises.

Our main focus is rehabilitating the rotator cuff muscles and restoring range of motion and increasing shoulder stability  The rotator cuff is responsible for stabilizing the shoulder joint and is made of 4 different muscles. These muscles originate at the edge of the shoulder blade and insert around the head of the arm bone, or humerus, forming a “cuff” like network.

Rotator Cuff Exercises

Scapular Protraction and Retraction

Scapular Elevation and Depression

Internal and External Rotation

Clock Exercises

 
Wall Angels

Dynamic/Plyometric Training

Once a full range of motion is achieved we can begin dynamic/plyometric training. Plyometric training focuses on increasing power and exerting maximal force during exercise. These exercises can be used to return the shoulder to optimal functioning. Make sure to start out with lighter weights and gradually increase the weights as the shoulder gets stronger.

Serrano Press

Wall Push-Ups

Overhead Forward Throw with Medicine Ball

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Medicine Ball Slams

Have you ever done any of these exercises? Leave a comment below!

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Shoulder Rehabilitation Exercises first appeared on Le Physique | Vancouver Personal Training.