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SHOULDER
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1993-02-11
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TENDINITIS AND SHOULDERS
^^^^^^^^^^^^^^^^^^^^^^^^
Tendinitis
Tendinitis is persistent pain, commonly in the shoulder
or elbow, brought on by repeated exertion. It is often
called "tennis elbow." Here are a few ways to prevent it:
If tennis is the cause of your 'tennis elbow' these
suggestions may be just right, for other causes,
modifications to these suggestions may be what you need:
1. Use a racket that is the correct weight - not too heavy.
2. Be sure that the racket is strung properly.
3. Use balls that are adequately inflated and have plenty of
bounce left.
4. Grip the racket correctly.
5. Use the proper wrist action when putting spins on the
ball.
6. Assist a back-hand shot with your other hand.
For temporary relief: Apply an ice pack for about twenty
minutes upon the first twinge of pain. Continue this
treatment for 2-3 days. If pain persists after three weeks.
See a doctor or practitioner. An X-ray may be in order to
discount any serious injury
To Prevent Further "Tennis Elbows':
1. Before playing tennis again, be sure all pain is gone and
your grip strength is normal.
2. Wear a wrist support bandage while playing or during
flare-ups.
3. To tone your forearm muscles, lift small, 3-5 pound
weights by alternately flexing and extending your wrists
with palms facing down and your forearms resting on a
flat surface. Begin with 10 repetitions and work up to
40, three times a week.
There is only one cure. That is, to STOP doing whatever
caused the problem until there is absolutely no more pain.
In general, the best game plan is to rest, then strengthen
your forearm muscles. Perhaps get coaching or take a
class to improve your skill level. How about some gentle,
slow stretching? What about a quiet walk or hike in the
woods? The increased circulation from these activities may
help repair the injured tissue, muscle or tendon. Being calm
and reflecting on nature helps to heal whatever ails you.
Stiff Shoulders
Breathe deeply and fully while doing these exercises to
loosen stiff and sore shoulders:
STEP 1
Shrug your shoulders up to your ears and hold for ten
seconds. Repeat this three times.
STEP 2
Simultaneously rotate both your shoulders forward and
backwards for thirty seconds, or as long as desired. Then,
rotate them one at a time. Repeat these at least twice
daily.
End of file.