With the changes in schedule summer brings, sometimes it’s difficult to keep up the exercise routines we’ve committed to. With a little bit of creativity, you can stay in shape and entertain your kids at the same time. A bonus: the more flexible and strong each family member is, the less likely they are to be injured in a sporting event.
Morning Family Stretch
Set aside five to ten minutes each morning for the whole family to do some stretching exercises. Stretching helps to get the blood flowing and warms up the muscles for the activities of the day. Make this a daily routine for your family; it is healthful and a quiet bonding experience to help balance the hectic life most kids have.
Kids Make Great Dumbells (and their giggling will keep you going)
Try this Russian Twist: While seated on the floor with your knees bent, hold your child in front of you, engage your core and twist from side to side. Repeat 10 to 20 times. This is a great one for arms and abs.
Squat Press: Stand while holding your child in front of you with your feet hip distance apart, arms extended, but elbows not locked. Slowly lower into a squat like you are sitting in a chair and then slowly stand back up straight. Be sure to keep your knees in line with your ankles. Repeat this 10 to 15 times. Great for the arms and lower body.
Throw a Dance Party
Push the furniture out of the way, round up your family’s favorite tunes, and crank up the speakers for a blast of exercise that will get everyone involved. Dancing is super fun and a great cardio workout. Make one afternoon or evening a week your “Dance Party Night” from now till the kids go back to school.
Family Competition
We’re all about competition in our culture, and most kids are involved in at least one organized sport by the time they are a few years old. Motivate your family by setting weekly goals, and create a chart and point system that helps your family track their activity or eating habits throughout the day. See who can be the healthiest!
All these suggestions should help, but if you or your child are injured in one of your organized sports—or at the company baseball game—be sure to reach out to Dr. Rehman and her team of rehabilitation professionals. Specialists in hand, arm and shoulder rehabilitation, they can help resolve tendonitis, golfer’s or tennis elbow, hand and wrist pain, and many other conditions. To learn more, contact Dr. Rehman’s office at 586-532-0803 today!
When the bony bump on the outer side of the elbow is painful and tender, this typically indicates the condition of Tennis Elbow, or Lateral Epicondylitis. The elbow joint is comprised of the bone in the upper arm (the humerus) and one of the bones in the lower arm (the ulna), joined together by forearm muscles and tendons. The bony bumps at the bottom of the humerus are called epicondyles. The bump on the outer side of the elbow is called the lateral epicondyle. Men and women tend to be affected equally by this condition, often between the ages of 35 and 65. Some studies indicate that up to 50 % of tennis players may suffer from this problem at some point in their career.
What are the symptoms?
Pain or tenderness slowly increasing on the outer side of the elbow
Pain when straightening or raising your wrist and hand
Pain when lifting a heavy object
Pain when you make a fist, shake hands or squeeze an object
Pain may radiate from the elbow down into the forearm or up into the upper arm
What causes it?
This condition is typically the result of overusing the muscles in your forearm that straighten and raise your hand and wrist. Activities that require repetitious motion, especially while gripping something, can create this condition. Tennis players and golfers are at risk, as well as bowlers, gardeners and landscapers, home or office cleaners, and mechanics and assembly-line workers. Through overuse, the tendons are repeatedly tugged at the point of attachment, which is the lateral epicondyle. This tugging and overuse causes the tendons to become inflamed. Tiny tears occur in the tissue, resulting in pain and tenderness. Sometimes, due to the overuse, the tears never heal.
How is it diagnosed?
A doctor who specializes in the hands, wrists and shoulders is the best person to diagnose this condition. He or she will inquire about your daily activities and recreational sports. A physical exam will be conducted to determine where the pain is originating from. X-rays of the elbow may also be ordered. As with many health conditions, early detection, awareness and a comprehensive plan usually results in the most favorable outcome. If you are experiencing hand, wrist, elbow or shoulder pain, contact Doctor Rehman today for a full evaluation and comprehensive treatment plan to get you back in the swing!
(586) 532-0803
We’ve all heard of splinting, and have a general idea of what it is. But today’s advanced, custom-designed orthopedic splints are so much more than the basic splints of years ago.
Particularly for hand and wrist involvement, a specially-designed splint that is custom made for the individual’s particular situation can make a world of difference in the healing process and the return to full use of the affected area. Custom splints are often used to treat conditions like muscle strain, neuritis, tendonitis, and sometimes are used following hand or wrist surgery. The splint acts to provide rest for the injured or inflamed areas, as well as holding the affected appendage in the correct position.
Especially after surgery, custom splints can help the patient with the early motion protocols that are needed to help facilitate a full recovery. Custom splints also help following surgery by providing a barrier against common post-operative injuries.
With today’s technology and the advanced skill set of the hand therapists at Dr. Rehman’s office, custom splints can be made for many applications. The therapist designs and fabricates the custom splint, which is manufactured from low-temperature thermoplastic material; it can be designed specifically for the injury, as well as the size of the patient.
Injuries and conditions of the hand and wrist that are not healing properly deserve the attention of an experienced, knowledgeable, Board Certified orthopedic doctor who specializes in this area of the body. If you are having pain in the hand, wrist or shoulder, seek a consultation from Dr. Rehman today.
The tendons in the body are the flexible bands of fibrous tissue that connect the muscles of our body to our bones. Normally the tendons glide smoothly when muscles stretch or contract. But inflammation in the tendons can cause the gliding motion to be impaired, causing pain and discomfort. At Macomb Hand Surgery we specialize in treating the hands and fingers, wrist, elbow and shoulder with a variety of methods. If you are experiencing pain, numbness, weakness, stiffness or tingling in these areas, you may have tendonitis.
Sometimes tendonitis can be caused by overuse of a muscle or limb; golfers or tennis players may experience tendonitis. Warming up the limb before use, stretching the muscles, and taking frequent breaks from the repetitive activity can rest the muscle and reduce the likelihood of tendonitis. Many tendon and nerve issues can be prevented by regular breaks and exercises to strengthen the muscle. Practicing the correct form while performing the activity can also prevent the injury and damage that leads to tendonitis. Maintaining a healthy weight and a regular exercise program is also helpful, as good blood supply to the tendons helps them to stay lubricated and reduces the chance of injury.
A variety of approaches will be used at Midwest Hand Therapy to treat your tendonitis. First, a thorough evaluation by Dr. Rehman, a Board Certified Orthopedic surgeon, will be performed. The treatment team may then implement solutions such as rest or immobilization of the affected area, the application of cold packs, anti-inflammatory medication, corticosteroid injections, hand, wrist or arm exercises and/or occupational therapy.
Most nerve and tendon damage can be treated successfully if intervention is undertaken early. If you are experiencing pain, stiffness or numbness in your upper extremities, contact Dr. Rehman today.
Although not technically a pain-relieving medication, injectable corticosteroids, commonly called ‘Cortisone”, have been used since the 1950’s to reduce pain following a muscle or tendon injury. Cortisone is naturally produced in the body by the adrenal gland and is released when the body is under stress. Injectable cortisone is synthetically produced and is similar to the body’s own product. By reducing the body’s reaction to the inflammation associated with the injury, the pain is reduced.
The medicine is injected directly into the inflamed area, such as the wrist or elbow, with a high concentration of cortisone administered with minimal side effects. Discomfort usually improves within a few days and can last for several weeks or permanently. However, cortisone injections must be coupled with appropriate rest and rehabilitation to produce the best results. Cortisone injections are contraindicated for athletes immediately before an event, as they may increase the risk of infection or contribute to additional injury.
Repeated injections can have deleterious side effects, with a softening of the cartilage and weakening of the tendons at the injection site, however this usually occurs only in patients who receive shots on a weekly or monthly basis over a period of months or even years. Diabetic patients must have their blood sugar monitored closely for 24 to 48 hours after an injection, since the absorption of cortisone into the blood stream can cause a significant elevation in blood sugar.
Most individuals tolerate the procedure well, and find significant relief from the pain of a muscle or ligament injury. Always seek a Board Certified orthopedic doctor such as Dr. Rehman for any type of hand or arm injury. And don’t wait to seek treatment! A hand or arm injury that is causing pain should be evaluated early on, when the chance for minimally invasive treatment leading to a full recovery is at its highest.
Arthritis doesn’t mean that you can’t keep moving – in fact the opposite is true! According to the CDC, regular physical activity can help reduce pain, improve function and mobility as well as enhance the mood and quality of life of arthritis patients. Often arthritis comes with additional chronic conditions, like heart disease, obesity and diabetes, conditions which can also be improved by regular physical activity.
So what types of physical activity help patients with arthritis? It is recommended that individuals participate in moderate intensity, low impact physical activity. This includes a combination of both aerobic exercise and strength training. The most important part of an exercise regimen is to find something that the patient loves to do and will remain consistent with.
Aerobic exercises that are ideal for arthritis patients include vigorous walking, cycling swimming, group fitness classes, dancing and water aerobics. The selection should be based on a few things – the severity of the condition, the interests of the patient and the current physical state of the patient. Diving into an aggressive exercise regimen can be overwhelming and the most important factor is consistency.
In addition to 2-3 hours of aerobic exercise per week, you should also include 2-3 sessions of strength training. By strengthening the muscles around the joints, you are providing relief and stability. Strength training should be based on the individual’s current state and goals – for beginners working with resistance bands is a great option. If you have existing muscle, we recommend calisthenics and a weight training program.
Last but not least – balance exercises are great to ensure the safety of patients, particularly those who are at risk of falling. We recommend gentle yoga, walking backwards, single leg exercises and breathing exercises. These should be performed under the supervision of a therapist, coach or trainer.
Before starting any type of exercise program, patients should receive an evaluation and discuss a plan with their doctor. If you believe you may be suffering from arthritis, contact Dr. Rehman for an evaluation.
Whether you are referred to a hand specialist for surgical care or decide to make the choice on your own, certain qualifications should not be overlooked. At a minimum, your operation should be performed by a hand surgeon that meets the following criteria:
Board Certification: Your hand surgeon should be board-certified by the American Osteopathic Board of Orthopedic Surgery, an organization committed to identifying and certifying physicians who have met stringent standards to assure competent performance in the field of orthopedic surgery.
Experience: Like any skill, practice makes perfect. In addition to obtaining an educational degree, be sure your surgeon has engaged in post-graduate training and fellowships. How many surgeries have they performed? How many years have they been operating?
Professional Memberships: Professional memberships with organizations such as the American Osteopathic Association and the American Osteopathic Academy of Orthopedic Surgeons are important because these organizations encourage and support their members through continuing education, high standards, professional development, accreditations, training and more.
Patient Testimonials: Don’t forget to do your research. Just because a surgeon looks great on paper doesn’t necessarily mean they’re a patient favorite. How does this surgeon rate in patient satisfaction on sites like Vitals.com? Can the surgeon refer you to past patients for testimonials and feedback?
Strong Ties To Hand Therapy: To aid patients in full recovery, many hand surgeries require followup hand therapy services. Does this particular surgeon have his/her own rehabilitation center or hand therapy services?
When it comes to having a surgical hand procedure, only trust a top-rated and experienced surgeon! To learn more about Dr. Uzma H. Rehman, D.O., click here. To learn about Midwest Hand Therapy, and its post-surgical regimens, click here.
Are you experiencing pain, stiffness, weakness, numbness and tingling in the wrist, hand and fingers? If so, you may have tendonitis. Tendonitis is the inflammation of tendons – the flexible bands of fibrous tissue that connect our muscles to our bones. Normally tendons glide easily when the muscles expand and contract. If a tendon becomes inflamed, however, this smooth gliding motion can become impaired, resulting in pain and discomfort.
The most common cause of tendonitis is overuse, which means that it canbe prevented. Did you know that you can prevent many tendon and nerve issues by taking regular breaks from working, exercising your hands to promote strength and mobility, and practicing correct posture and form while working?Maintaining a healthy weight and good cardiovascular health is important too, as good blood flow to the tendons keep them from becoming inflamed.
Mild cases of tendonitis can be treated by a professional that specializes in upper extremities. Midwest Hand Therapy sees patients of all ages including athletes, musicians, office workers, as well as people recovering from reconstructive surgery.
Preventing inflammation may involve resting or immobilizing the hands, applying cold packs, anti-inflammatory medication, corticosteroid injections, hand wrist and arm exercises, and occupational therapy.
Most nerve and tendon damage can be successfully treated when diagnosed early, which is why it is so important to seek medical treatment. If you are suffering from wrist or finger pain, contact Dr. Rehman at Midwest Hand Therapy for a comprehensive evaluation and consultation.
“Tennis elbow” can be a misnomer; in many cases tennis was never involved. Also called lateral epicondylitis, it occurs when the tendons that attach the forearm muscles to the outside of the elbow become damaged and/or inflamed. Sometimes it is a result of of racquet sports, but often it is also caused by repetitive motion. Common symptoms of tennis elbow are pain in the elbow when cocking back the wrist or when lifting heavy objects.
Stretching and strengthening exercises of the forearms and hand can help to prevent tennis elbow. It is also important for racquet sports players to adequately warm up and to insure their equipment is properly fitted. Whether at work, home or on the court, take periodic breaks from repetitive movement and stretch the arms, hands, wrists and elbows.
If you are currently suffering from pain on either the outside or inside of the elbow, see an orthopedic doctor or a hand surgeon to insure proper diagnosis and treatment of your condition.
Most people understand that carpal tunnel syndrome can be caused by repetitive movement. The reality, however, is that there are a number of conditions that can be caused or aggravated by repetitive movement, including tennis elbow, trigger finger, trigger thumb and tendonitis.
The interworking of the hands, forearms and elbows draws on a complex structure of bones, muscles, tendons and supporting structures. Tendons move through protective coverings to allow fingers, wrists and elbows to bend and flex. If these tendons are hindered in any way, pain can result.
While there are many difference causes of these types of conditions, from injury to genetics, one commonality is that repetitive movement can exacerbate the condition, making it more painful. For this reason it is important to seek out the help of an orthopedic specialist if you are experiencing ongoing pain in the hands, wrists, elbow or shoulder. Even slight pain can be a warning sign, and a hand specialist can work with you on a proper diagnosis and treatment.
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