Exercises Rotator Cuff Injury

Rotator Cuff Exercises – Prevent Injuries Before They Happen

The video below is for reference only. Please Consult with your physician before performing these or any exercise.

Rotator Cuff Injuries

Take Golfers for example. Many people believe that Golf is a game for people who are too lazy to do any other, more intensive sports. That may be so, but will you be surprised to learn that thousands of golfers each year suffer form rotator cuff injuries, and seek medical help accordingly?

So, how could you make the best of your workout and still have the best chance of avoiding rotator-cuff problems.

The reasons for not doing any warn up are usually laziness or ignorance but the out can very well be severe.

These folks could have treated themselves better, and would have saved themselves a world of pain and medical bills. The same story applies for people who do other sorts of sports, work out in the gym, swim in the pool at.

Please don’t get me wrong. I’m all for sports – it still has more advantages than disadvantages. And I do work out in the gym 3 times a week. The thing is – you need to acquire a few useful habits that will help you avoid these kind of problems.

Many people who engage in various sports activities do not do any rotator cuff exercises or any other warm up exercises. Of course, the warm up has to be done before you start your main workout or any kind of sports games (golf, football, tennis etc.).

Let’s look at some tips:

1. You need to warm up. Even 2 minutes of warm up before hitting the golf course to the swimming pool will go a long way to help you stay on the safe side. There is a great verity of rotator cuff exercises aimed at loosening the area and making it less vulnerable to stress and pain.

2. Stay fit and strengthen your muscles and tendons. The rotator cuff is a group of four muscles and their tendons that are responsible for the connection of the upper arm and the shoulder blade. Indeed, a very important group. Take good care of them by regularly doing exercises to strengthen the area. This will help you cope with all the strain and effort that area observes while doing an activity like swimming or golfing. Thus, reduce the chances of injury.

3. Consult your doctor. Especially if you had problems before, Consult your doctor regularly. This just might save you from and potential problems.

4. Listen to your body. If your rotator cuff is in pain, don’t push it. Take a rest and see a doctor. Most problems are easy to fix if you attend them at the beginning and don’t wait till it gets worse.

The best way to deal with a problem is to avoid creating it. Regular rotator cuff exercises will help you build strength and endurance to the area, and will lessen the risk of getting hurt along the way.

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Lisa

Neck Shoulder Pain Causes

Physiotherapy To Treat Neck And Shoulder Pain

Another way to use physiotherapy to treat neck and shoulder pain is by massage. Often the therapist will massage the affected area, eliminating the stiffness and improving blood flow to the area. This often eliminates the headache as well, that is caused by the stiff neck. Very often, a person who seeks a therapist to use physiotherapy to treat neck and shoulder pain will experience immediate results. Remember to consult your physician prior to seen a therapist.

Whiplash

If you have ever been in a car accident where another vehicle hit the back of your car, you may have experienced what is commonly known as ‘whiplash.” You sprang forward suddenly, then backward and overstretched your neck to the point where you tore the supporting ligaments.

In severe whiplash, you may have even damaged the muscles and discs in the neck and hurt the nerves. Contrary to popular belief, someone doesn’t realize they have “whiplash” until about 24 hours after the accident. They wake up with a stiff neck, headache and pain. Often, physiotherapy to treat neck and shoulder pain can provide instant relief for those suffering from whiplash, although several treatments may be needed for a patient to continue to find pain relief. These treatments, however, are preferable to drugs which have a habit of causing physical dependency.

Physiotherapy For Neck and Shoulder Pain

Fortunately, physiotherapy to treat neck and shoulder pain caused by whiplash as well as other muscle strains has proven a very effective remedy in alleviating the symptoms of pain. While pain medications mask the pain and can be very habit forming, the manipulations used by the physiotherapist can provide relief within minutes, instead of hours or days.

When using physiotherapy to treat neck and shoulder pain, the therapist will often perform some gentle exercises to mobilize the area. The patient may resist this as they tend to cause a bit of discomfort, but to keep the area mobile is better than allowing it to get “stiff” which will result in a longer recovery time. By gently turning the head and manipulating the area, the physiotherapist can loosen the muscles that have been tensed in the trauma and provide some pain relief.

Neck and Shoulder Pain Causes

Neck and shoulder pain can have many causes, although whiplash is the most common. Other causes of neck and shoulder pain are poor posture, particularly for those who work in offices or sit in front of computers all day. This can weaken the ligaments and muscles in the shoulders and neck and cause discomfort. A physiotherapist can treat neck and shoulder pain through massage, manipulations and, by discovering what is causing your neck and shoulder pain, can assist you in your attempt to correct the problem.

Many people who suffer whiplash go to the doctor where they are given an x-ray, an immobilization collar and some pain medication. Often, they are advised to put icepacks on the injured area for several days to alleviate the swelling. Pain from this injury can take weeks to heal.

Physiotherapy to treat neck and shoulder pain is very common and is one of the primary reasons why patients seek physical therapy. Physiotherapy to treat neck and shoulder pain should only be practiced by a licensed physiotherapist indicated by your Doctor.

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Lisa

lisa@injuryanprevention.com

Shoulder Tendonitis

Treat Shoulder Tendonitis Before Its Too Late

The early symptoms of shoulder tendonitis include some light pain in the area where the upper bicep meets the shoulder and possibly some light swelling and tenderness. Usually, the pain only occurs when the shoulder is under pressure. As the tendonitis develops the pain will occur at any time of the day or night, even when you are sleeping. The area where the pain occurs will get larger often encompassing the entire rotator cuff area and in some cases the upper bicep. Movement of the shoulder will be very restricted and often painful.

The first (and most obvious) step to take is stopping doing whatever activity is causing the pain in your shoulder. We recommend that you stop this activity for at least one week. After that week, you should attempt lifting some very light weights to see if the pain is still occurring. If the pain does not occur, then it is likely that you simply strained your shoulder muscle or in more serious cases damaged the tendon temporarily. In this case, you should ease back into the activity. If the pain does occur, it is likely that you have developed mild shoulder tendonitis.

If you feel any pain during these exercises it is time to go and see your doctor or physician. It is possible that your shoulder tendonitis may require further treatment. See links at the bottom of this page for details.

After that three weeks period is up, it is time to start to strengthen the shoulder to prevent the tendonitis. There are several light exercises that you can do strengthen your shoulder muscles and tendons. You should start with very light weights.

So in about four to five weeks, you should be able to get back into the sport, exercise or activity that caused your shoulder pain. You should always ease back into exercise. Make sure you warm up and stretch your shoulder for about ten minutes before and after the activity.

Once again, now that you have identified that you have tendonitis in your shoulder you must rest it. This time rest it for about three weeks. During this three week period, you should not partake in any activity that may strain your shoulder. This includes light lifting and sports.

Start by holding the weight in your right hand with your palm facing your body. Keeping your arm straight raise the weight straight out in front of you until it is at shoulder height. Repeat this exercise for twenty repetitions. Repeat for your left hand. Now get the same weight and instead of moving it out to your front move it out to your side. Keep your arm straight and do this exercise for twenty repetitions. Repeat for your left arm.

So how do you know if you are developing shoulder tendonitis?

As mentioned above, the first sign of tendonitis developing is the pain in the shoulder when it’s under pressure. When you are playing and lifting heavy weights sport this is usually a sign that tendonitis is developing, if you feel a pain in your shoulder.

Shoulder tendonitis is the inflammation of the tendons around the shoulder’s rotator cuff and upper bicep area. Shoulder tendonitis is usually developed by sports and activities that require you to lift your hands above your head repeatedly. Common activities that often lead to shoulder tendonitis are strength training (bodybuilding), some certain swimming strokes, racket sports like squash and tennis, cricket and any manual job that requires lifting of items over the shoulders.

If these exercises do not bring back the pain in your shoulder you are on the road to recovery. You should do these exercises every day for one to two weeks. If the exercises are feeling too easy for you, you may increase the weight slightly. But remember now to overdo it.

Remember, shoulder tendonitis can be permanent, but it also can be treated relatively easily without medication. Many people get impatient and do not give the shoulder sufficient rest time or recovery time before attempting a possibly straining activity. , if you do not rest and strengthen your shoulder correctly there is a large possibility that shoulder tendonitis will develop again.. If your shoulder pain does reoccur you should seek professional advice from your physician.
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Lisa

lisa@injuryanprevention.com

Frozen Shoulder Exercises

Frozen Shoulder

Your doctor may recommend surgical treatment if physical therapy for frozen shoulder does not work for you. The good news is physical therapy for frozen shoulder is usually enough for patients to get useful results that improve with time. Consult your physician and get the treatment that you need if you have frozen shoulder.

While there is no definite cause of frozen shoulder, over 90 percent of patients experience a full recovery. Doctors recommend physical therapy for the frozen shoulder as the best treatment.

Here are some exercises you can do at home.

Physical Therapy

In physical therapy for frozen shoulder, you will first perform weight and non-weight stretching exercises to improve the flexibility of your shoulder joint. The typical practices include arm swing with weights, arms raise, overhead stretch, stretching your arms across your body, and towel stretch.

Be Gentle To Your Shoulder

It is important to note that during therapy, the stretching exercises, you should feel tension but you should not overstretch your shoulder to the point where you feel pain or severe discomfort. These practices are done once or twice daily until the shoulder restores its normal range of movement.

Frozen shoulder is the condition which involves pain and stiffness in the shoulder joint accompanied by loss of motion.

Shoulder Brace

Shoulder Brace, Shoulder Stability Brace with Pressure Pad for Injury Prevention, Dislocated AC Joint, Labrum Tear, Frozen Shoulder Pain, Sprain, Soreness, Bursitis, Tendinitis by.Jarvania.

Inflammation in or around the shoulder may trigger the body’s standard defensive response of stiffness. When the shoulder becomes stiff, it becomes too painful to move. A person suffering from frozen shoulder may not be able to reach above and over the head or touch the back.

Listen To Your Doctor’s Advise.

Your doctor will let you know if you need to perform other exercises, such as rotation exercises, to tone and strengthen your shoulder muscles. Remember not to force movement on your shoulder. This does not mean you should not move it at all but instead do all possible to limit activities that may cause additional injury or delay the healing process.

A shoulder massage is also an excellent way to start physical therapy for the frozen shoulder as it increases the flow of blood and oxygen into the area. The therapist proceeds with a series of physical therapy exercises once the pain is reduced either through heating or massage.

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and http://www.boneclinic.com.sg/2011/10/frozen-shoulder-and-physiotherapy

Lisa

lisa@injuryprevention.com

shoulder pain when lifting arm

Permanent  Shoulder Pain Or Shoulder Pain When Lifting The Arm.

It’s funny how you don’t notice a specific component of your body until it starts giving you problems.
Imagine this, you used your arms every day and connected to your arm is your shoulder which mostly moves with your upper and lower parts of your arm and suddenly somewhere along the daily activities, you injured your shoulder. You are not sure when or why, but something feels different. A nagging pain is nibbling on your nerves, you experience shoulder pain when lifting your arm, and you can barely pick up your fork to take a bite of your meal.
Does this sound familiar?

We only notice that we need the functionality of a particular part of our body when that part starts breaking down.

Posture Support~~Clavicle Supports

Posture Support~~Clavicle Supports

Many persons will tell you about the pain and suffering that their shoulder problem caused them when it comes to the shoulder pain issues. By research, it seems that shoulder problems prevail in the general population, with as high as 47% of adults complaining of shoulder problems.
Per information from Mayo Clinic Shoulder Pain Causes include the following conditions:

Avascular necrosis
Brachial plexus injury
Broken arm
Broken collarbone
Bursitis
Cervical radiculopathy
Dislocated shoulder
Frozen shoulder
Hiatal hernia
Impingement
Osteoarthritis
Polymyalgia rheumatica
Rheumatoid arthritis
Rotator cuff injury
Separated shoulder
Septic arthritis
Sprains and strains
Tendinitis
Tendon rupture
Thoracic outlet syndrome
Torn cartilage

Methods To Alleviate Shoulder Pain

Effective methods used to alleviate shoulder pain include anti-inflammatory medications or pain medications, cortisone injections are also within the therapy choices. Before choosing surgery, many will visit physical therapists to assist them with the specific treatment or therapeutic exercises determined by their Orthopedic Doctor.

Although among the popular treatments for shoulder pain is a therapeutic exercise. As opposed to this, shoulder pain may be caused when hurting oneself while doing gym exercises, a relatively regular activity for many individuals, which in fact can generate shoulder problems or aggravate an already existing shoulder problem.

Thus, some exercises are good for the shoulder, but there are others which may place the shoulder in danger for injuries and pain to your shoulder.and arm.

Bursitis causes shoulder pain when the subacromial burse, which is the sac of fluid that cushions the tendons, is damaged and becomes inflamed. Conferring to MedlinePlus, nearly all common cause for this sort of pain is rotator cuff tendinitis, which occurs when damaged tendons are swollen and inflamed and become compressed between bones. Rotator cuff tendinitis results from normal deterioration as well as tear related to age, injuries and repetitive use of the shoulder joint.

Here are four gym exercises that you should keep an eye on out for- they might just be the cause of your shoulder problems:

1. Bench press: There may be an association between bench press and arthritis of the shoulder because the shoulder is loaded with compression. The shoulder is, generally speaking, a hanging joint. Such heavy loading may cause early wear of the cartilage.

2. Acromioclavicular joint, the joint between the collarbone and the shoulder bone aside from the shoulder, is also described as weightlifters shoulder. Lifting heavy weights may result in wear concerning this joint but the incident is so low that a person probably should not be too concerned about this.

3. Overhead exercises like military press: Military press burden the rotator cuff in a disadvantageous position and can cause injuries, if not done correctly. You can consult your trainer for advice on exercises that will be less risky and produce the same positive results you are expecting.

Shoulder Stability Brace

Shoulder Stability Brace with Pressure Pad by Babo Care – Breathable Neoprene Shoulder Support for Rotator Cuff, Dislocated AC Joint, Shoulder Pain, Compression Sleeve

 

4. Some of the top practices are seated rowing. When the weight is drawn back it also squeezes the shoulder blades together– this exercises not only the rotator cuff muscles but also the stabilizers of the shoulder blades. A good exercise when done correctly.

As mentioned above, in contrast to these four workouts, there are therapeutic exercises that will help treat your shoulder problems. Restorative activities usually comprise motion, fortifying and building up workouts.
Right ironic how the same thing, exercise, can either heal or harm you? So next time you planning to the gym, make sure to look out for potentially dangerous practices.
If you experience just shoulder pain or shoulder pain when lifting your arm, please schedule a visit with your physician for evaluation and accurate treatment.

 

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Lisa

lisa@injuryanprevention.com

Golf Injury Prevention

Golf Musculoskeletal Injury Prevention

Do you have to be in shape to play golf?

Golfer Pixabay-skeeze

Golfer Pixabay-Skeeze

There’s belief that one doesn’t have to be in shape to be a good golfer. Such portly individuals perpetuate as Craig Stadler and John Daly (Both weighing in at a modest 300 pounds. Maybe they were sumo-aspirants at one point?) who go on to win tournaments despite the invasion of Paunch DeLeon they have going on around their midsections. These two and others like them are the exception, not the rule, and I guarantee you they would be better players if they were in better shape. Not to mention they would be able to play longer.

How to Do It

The goal is to prevent Musculoskeletal Injuries.

There’s more to fitness than taking a club made of lead and swinging it over and over. To be properly conditioned one must focus on three things: strength, stamina, and flexibility. For power, you need strength. You Need Strenght, to make it all the way to the 18th hole. And to have great technique, a golfer must be flexible. It works for Tiger Woods, and it can work for you, too!

 

The Products to Help:

Secrets To A Powerful Golf

DVD
• Get Stronger
• Increase Your Stamina
• Hit your drives 20,30 even 40 yards longer

I’ve been golfing for over 20 years, and thankfully have never had an injury keep me down. I’m not getting any younger, however, and I’ve become more focused on golf fitness as a result. Two products have helped me get closer to my goals and are available to others in the fitness section: Roger Frederick’s Stretching and Flexibility on DVD, and the Golf Gym. Both are fantastic at improving your overall conditioning, and the Golf Gym even helped Pat Perez win the Bob Hope Tour! That sort of endorsement you can’t beat with a stick (Or should I say club?).

Flexibility the Key.

As one can expect, flexibility is one of the first things to go in an individual, golfers included. Flexibility is key to a golfer’s performance. If you’re not limber enough to turn on the backswing correctly, then you’re in the pit without a sand wedge, my friend. Greater flexibility improves a golfer’s range of motion and allows for stronger muscles. These two attributes together help a golfer swing true consistently, allowing the player to put the ball where he wants it. It’s been shown that improving your strength and flexibility can add up to 20 yards of distance off the tee. That’s quite a difference!

Injuries:

Body movement limitation results in improper or modified swing models which could cause injuries,

Amazon-Momentus Ladies

Momentus Ladies Speed Whoosh Golf Swing Trainer with Training Grip

mainly back and neck pain, elbow and shoulder injuries. When a swing is performed repeatedly or executed improperly due to poor comprehension of the swing mechanics or physical constraints, injuries may occur. Golf related injuries may be a result of overuse, poor techniques, and poor physical fitness.

Serious about golf?

Get serious about golf fitness, then. Sure, you may be able to pull it off like some of our more rotund professionals out there whose idea of exercise is to dead-lift Krispy Kreme boxes. But, let’s just say that others have tried it against super heavyweight boxer ButterBean, thinking to beat him at his own game. The results weren’t pretty, and the odds of the same thing happening in golf are pretty high. Better your chances: think Tiger Woods, not Stadler the Waddler!

 

Golf Guru Guy is a Golf fanatic that eats, breathes and sleeps the game and it’s history. He has developed a Golfing Super Site to write about the golfing universe and identify and report on Great Golf Deals on the internet. His TODAY’s HOT DEALS section details daily specials and coupons while his Golf Guru Guy Blog on the site is chock full of great golf tips and articles about all things golf.

Shoulder Pain Arthritis Symptoms

Shoulder Arthritis  Pain And Related Conditions.

Musculoskeletal Disorder

Arthritis pain is one cause of loss of mobility in your pet as it is for humans. Arthritis pain is caused by inflammation, the process that causes the redness and swelling in your joints damage to joint tissues caused by the disease process.

Common Symptoms of Shoulder Arthritis

Pain is the most common symptom of arthritis of the shoulder. Often, the pain is aggravated by activity and progressively worsens. If the glen humeral shoulder joint is affected, the pain is centered in the back of the shoulder and may intensify with changes in the weather. Treatment depends on the severity of your symptoms and medical history.

The rheumatoid arthritis specialists (Rheumatologists) tailor a specific treatment based on your medical history. This may include anti-inflammatory drugs like analgesics etc. to ease the pain or administration of cortisone shots to control swelling and stiffness. The specialist may also suggest you medications (like prednisone) to reduce the risk of joint deformity.

Other Reasons Causing  Arthritis Pain.

BallWrist and Forearm Exerciser

AutoStart Spinner Gyroscopic Strengthener Ball Wrist and Forearm Exerciser

Other arthritis pain can be due to tiredness, or inflammation of the membranes surrounding the joints, tendons, and ligaments. There is no need to strain or to worry about applying too much pressure. With the authorization form your doctor, just spin the ball in your hand, and it will work the muscles and tendons in the area of your hand, arm, shoulder and even chest.
If you have arthritis in any of these areas, you will be surprised with exactly how much natural arthritis pain relief the Powerball provides.  

Symptoms: – The preliminary symptoms of rheumatoid arthritis include swelling of the joints. At first, the delicate lining of the joints is inflamed.
Gradually, the joints stiffen and turn red. You may also suffer from a low fever, loss of appetite, and/or fatigue. As the disease progresses, the synovial gradually becomes thickened. Common Rheumatoid arthritis symptoms include:

Causes:- In rheumatoid arthritis, specific antibodies present in the blood begin to attack the healthy tissues of the body.
The disease starts with pain and inflammation in joints. As it progresses, it starts affecting the muscles and other organs also.
The disease commonly attacks people who are between 40 to 60 years of age. Wrists and hands are some of the first joints to be attacked.

Natural Supplements For Arthritis Pain.

Glucosamine Chondroitin

Dr. Tobias MSM Glucosamine Chondroitin Joint Supplement

Natural supplements like glucosamine and chondroitin are also used for arthritis symptoms. Unlike salves and teas, natural supplements act to correct the arthritis pain by repairing cartilage damage from the inside out. It may take a day or two to notice the difference, but with constant use, the results are remarkable and long-standing.

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Lisa

lisa@injuryanprevention.com

Sports Injuries

Sports Musculoskeletal injuries-Disorders of the Knee, Back and shoulder

Athletes can expect to face sports injuries at one time or another. Due to strenuous workouts and training, it is common that athletes will face Musculoskeletal Disorders or injury. If you are an athlete and suffering from  MSD-MSI caused by sports injury, a  specialized professional will able to help with treatment for your condition and bring your performance back to pre-injury levels.

Pitcher

Chien-Ming Wang by Arturo Pardavila III on Flickr (Original version)
UCinternational (Crop) Mar 11, 2016

The most common type of sports injuries,  comprises shoulder injury, knee injury, back injury and headaches. Shoulder muscles are excessively used in almost every kind of sport. The severity of an injury to the shoulder or knee can vary from a minor strain to complete dislocation. Minor strain gets healed itself with time but, for severe disorders, major surgery may be recommended by the doctor.

Basic Recommended Measures for Shoulder Injuries

A straightforward and recommended shoulder injury treatments are proper rest and use of ice. One must consult a doctor before beginning with the regular use of ice on the injured part. In severe cases, the doctor will prescribe anti-inflammatory medications to ensure quicker pain relief.

Sport Related Knee Injuries or Disorders

Another common type of sports injury is the knee injury, which can either be in the form of swelling, fluid collection or dislocation. Proper rest and care are by default included in any knee injury treatment to ensure a quicker recovery.

Some of the most recommended treatments for this kind of damage encompass treatment, knee braces, on doctor’s recommendation, and knee surgery in severe cases of dislocation.

Apart from the above-stated treatment options; there are certain exercises as well as therapies that doctors advice for a healthy recovery from sports injury. These practices vary by the exact joint or area injured. Some of the common exercises include leg curls, leg raises, and mild knee movements.

Sport Related Back injuries or disorders

One common problem that athletes and sportsperson face is back pain. Back pains are usually caused by excessive bending or putting too much strain on your back. It is important for you to get back pain treatment as soon as possible. If your condition is left unattended, back pains could develop into a much more complicated situation which is harder to treat

Other Causes of Knee, Back or Shoulder Musculoskeletal Injuries or Disorders

Severe trauma to the shoulder or Knee joint resulting from the impact of a traumatic accident can result in several different types  musculoskeletal injuries. Shoulder and-or knee pain problems are extremely common immediately or shortly after a car wreck, motorcycle, or bike accident, slip, and fall, or after having been hurt in a work accident.

Knee injuries often happen in sports such as running, football, basketball, and weightlifting where the legs are essential. It is vital that you get the condition evaluated by a professional to ensure you get diagnosed and follow the proper treatment early to prevent more serious health conditions.  Never try to self-diagnose

Always Follow Doctor’s Orders

Doctor

Doctor in Office

One important fact that cannot be missed here is that one must never go for any medication without having a proper doctor’s recommendation. Self-consultation may turn out to be excessively dangerous and may even cause certain side effects. It is vital that you get the condition evaluated by a professional to ensure you get diagnosed and follow the proper treatment early to prevent more serious health conditions.  Never try to self-diagnose.

Rehabilitation

Make sure that proper diet and rest is accompanied with the medications or the treatments so as to recover completely at a faster pace without having the risk of extreme weakness.

Out of the traditional treatments for the same Headache treatment, Sydney is believed to be among the best ones. The Sydney Dental Excellence ensures the best treatment as they hold expertise and experience in offering the most advanced treatments in Sydney.

This post was constructed in collaboration with notes from Benchmark Physiotherapy Sydney

Following some general guidelines to keep your body protected against injury, here Are Some Simple Safety Tips from Dr. David Hassinger, Founder of DOC

* Wear the necessary safety gear for the activity, including protective pads, safety googles, and/or helmets.
* Increase your flexibility by warming up and cooling down after physical activity to help avoid straining muscles.
* If you are already injured, make sure the injury heals fully before returning to your sports.
* Listen to your body and stop when you feel any pain from a repetitive motion.
* Stay properly hydrated to ensure your joints maintain healthy levels of fluids.

Lisa

Lisa@injuryanprevention.com