Wrist tendinopathy refers to injury to one or more of the tendons that cross the wrist joint.  Tendinopthy itself is an umbrella term for injury to tendons and can either be an inflammatory condition (tendinitis) or a non-inflammatory condition (tendinosis) that results in collagen breakdown and faulty formation of blood vessels.

How does it happen?

Tendons crossing the wrist joint transmit forces generated by the forearm muscles to the wrist and hand.  Overuse of these muscles and their tendons can result in microscopic tears.  The body will either try to repair this damage through an inflammatory process (tendinitis) or through formation of new blood vessels (tendinosis).  Activities that can cause overuse of these tendons can range from computer use, to DIY, to sports and is often associated with a change in activity, poor technique or incorrect equipment.

How does it feel?

Pain is felt over the affected tendon at the wrist joint and typically develops gradually.  In the initial stages, pain may only be felt following use e.g. pain on rising the day following participation. There may also be associated swelling, crepitus (creaking or crunching) and/or stiffness.  It is easy to forget about or ignore these initial signs as they often disappear quickly with use of the wrist or following a hot shower.  However, as you continue to use the wrist, the tendiopathy progresses and pain becomes more intense and more frequent.  Pain can then start to become present during participation. In the earlier stages this pain may disappear as you warm up only to return once you cool down.  If ignored, the tendinopathy process develops further and pain becomes present for longer periods until it is present most of the time.  At this point it is likely to interfere with normal activities of daily living as well as any work, DIY or sporting activities.

What should I do?

Wrist tendinopathies generally tend not to get better on their own, particularly if the cause is not addressed (e.g. poor ergonomics, biomechanics or incorrect equipment), or if you continue to use the wrist.  If you have or suspect you have a wrist tendinopathy, you should consult a sports or musculoskeletal specialist professional.  In the meantime you should get started on your treatment by icing the affected area.  An effective way of doing this is by using ice in a paper/polystyrene cup and massaging the painful area for 2-3 minutes or until the area is numb. 

**NB** Please take care as ice can burn, keep the ice cup moving at all times**

What shouldn’t I do?

You shouldn’t ignore the problem as this could lead to further damage and ultimately more pain and disability.  The longer you leave it to ‘get better on its own’, the longer the problem is likely to take to get better.

Could there be any long-term effects?

There should be no long-term effects as long as the problem is initially diagnosed correctly and subsequently appropriately treated.  If not, you could experience prolonged pain and require to lay-off from activities.

Management

The assistance of a suitable healthcare professional is important in the management of wrist tendinopathy.  They will be able to diagnose and determine an appropriate treatment plan.  This may involve activity modification, soft-tissue treatment, electrotherapy, and progression through an exercise-based rehabilitation program.  Perhaps most importantly, they will be able to help resolve the underlying cause of the problem and reduce the risk of re-occurrence.

Disclaimer: This information is not a substitute for medical advice and you should seek professional advice from a doctor, physiotherapist or other healthcare professional.

It was an unsesasonal 18 degrees on the day which resulted in many red faces (and that was before we got our times though!)  The race was a great success with 732 runners crossing the line!

Fastest Life Fit team member was our park run friend Don Myles who finished with a time of 42.52! Was encouraging to see him jogging back to his car whilst the slower members of the team still had a few km to go….

Falkirk Victoria Harriers organised a great event and even though it was a tough run we all had a great day.  The best part was we raised over £600 for Alzheimer Scotland – thanks to everyone that sponsored us and ran with us on the day.

Special thanks to our Team; Alison Marven, Lynsie Ballantine, George Furmage, Debbie Johns, David Johns, Don Myles, Alex Stewart and Donald Nimmo

This problem could be caused by a seemingly minor or trivial incident which may prove to be major or could develop over a longer period of time. The incident often involves flexion and rotation, lifting, coughing or sneezing whilst in flexion or a jolt whilst carrying something.

The pain is often experienced immediately in the lumbar spine (low back), a feeling of something ‘given’, but it can spread widely into the buttocks and down the legs.  Quite often a patient may be unable to weight bear initially and often deteriorates the next day.

Symptoms initially can present as a constant ache which is improved by adopting certain positions like lying down (crook lying, prone lying), but patients find sitting, bending and getting up from a sitting position increasingly problematic. 

Early treatment includes ensuring that no further injury is caused by continuing the activity that provoked the symptoms in the first place and good postural management is vitally important.  The pain is often not severe enough to stop doing certain activities or feel sore doing those activities but this can prolong the problem or in fact make it worse.

The outer aspect (annulus) of the disc has a very poor blood supply and is therefore slow to heal.  Sticking to a good postural management plan for a few days will help but good postural habits have to be sustained for weeks or even months to ensure the disc not only heals but matures (gets stronger) so that you can restore the spine back to its normal function.

Joint and soft-tissue mobilisation can help relieve some of the tension and the discomfort but postural management, mobility exercises and lumbo-pelvic control and strengthening regimes (Pilates, Back Fit Class) are essential to achieve optimal recovery.

Here are some useful tips for stretches and good practices that can help with the ongoing problem.

Crook Lying

Lie on your back with your knees bent and your back in neutral position (slightly arched).

 © Physiotec/Life Fit

Prone Lying

Lie on stomach with several pillows under hips and stomach. After comfort has been reached, slowly remove one pillow
After removing a pillow, wait for comfort to be reached again. The goal is to remove all pillows to be against bed/table

© Physiotec/Life Fit

Workstation
An incorrect adjustment of your workstation promotes the adoption of postures that may eventually cause fatigue, stiffness and pain in the neck, back, shoulders etc..

Here are 10 criteria to consider for an optimal and ergonomic workstation adjustment (setting);

1. Shoulders relaxed
2. Arms close to the body (trunk) and elbows at approximately 90°
3. Forearms resting on armrest or on the working surface
4. Wrists in neutral position and hands aligned with forearms
5. Back straight with the lower portion of the back pressing against the chair back (or resting on it for support)
6. Thighs parallel to the floor
7. Clearance corresponding to the width of 2 or 3 fingers between the back of the knees and the seat of the chair
8. Feet resting on the floor or on a footrest (ankles at 90°)
9. Eye-screen distance corresponding to one arm’s length or a minimal distance of 60 cm (19 inches)
10. Head up and eyes looking forward most of the time at the upper portion of the screen (the upper 1/3 of the screen)

© Physiotec/Life Fit

Bending over

When performing your daily tasks, to access a storage lower than your waist or close to the ground avoid leaning forward while bending at the waist.

© Physiotec/Life Fit

Loading/Unloading Washing Machine

To load the clothes into the washer, put down the laundry basket close to you and perform the movements with the feet
To empty the washer, use your legs to work instead of using your back.
Tilt the trunk forward while simultaneously raising one leg backwards and move your legs to put the clothes in the laundry basket.
Bend the knees and bend at hip level, then put the clothes in the dryer while keeping your back straight

Always avoid flexion (bending the spine forward from the waist) and torsion (twisting) movements at back level.
Place the laundry basket close to you.

   © Physiotec/Life Fit

Raking

When raking avoid working with back bent over (leaning forward)

Get close to the surface to rake. Use your arms and your legs to do the work. Keep your back straight.

© Physiotec/Life Fit

Reading

In a sitting position to read avoid tilting your head forward and a posture in which your body sags into a slouched position. Tilt your book or magazine, keep your head straight and your shoulders relaxed and maintain a good sitting position.

 © Physiotec/Life Fit

Vacuumming

When vacuuming, avoid straining your back which is caused by leaning forward (bent back) and by not moving your legs (fixed legs) Keep your arms close to body.
Place feet in a stepping/lunge position (feet front-back) and move from front to back by transferring your weight from one leg to another (swaying motion).

© Physiotec/Life Fit

Disclaimer: This information is not a substitute for medical advice and you should seek professional advice from a doctor, physiotherapist or other healthcare professional.

Plantar Fasciitis is normally experienced with pain on the sole of the foot at the front of the heel bone or along the sole of the foot.  It is usually very painful to push on this area.

The injury is an inflammatory episode of the plantar fascia and is usually caused by overloading (i.e. too much weight) or too much exercise. It is common amongst sports people particularly those associated with running or jumping sports, but can also be found in the sedentary patient. 

Symptoms can be aggravated by weight bearing, especially in the morning, standing or walking for long periods and may be more painful at the start of a run.

Other elements such as changes in activity or training patterns may also contribute as could new training shoes.  Patients who may be carrying excess weight have also been found to be prone to Plantar Fasciitis as are people with lower limb biomechanical issues such as overpronation.

The initial method to ease the pain is to decrease inflammation – this may be done using anti-inflammatory medication initially and in severe cases, reduction of weight bearing activities which may also include using crutches.

Icing may also prove effective and should consist of an ice pack wrapped in a moist towel and applied for 15-20 minutes or Ice Cup Massage over the painful area for 2-3 minutes at a time. **Please be very careful as ice can burn**

Taping may also help in the short term as will seeing a podiatrist who will be able to advise on orthotics to correct any biomechanical issues.

Stretching can also be very important to resolve of Plantar Fasciitis and we have illustrated some below which you may find useful.

Plantar Fascia Stretch

Stand with your big toe against the wall, a table leg or the bottom stair with your knee bent.  Gently squeeze your knee forward until you feel tension in the sole of your foot and calf.  Hold for 30-60s and repeat x3. Ease off tension if sore.  Repeat 2-3 daily.

Images © Physiotec

Plantar Fascia Ball Release

In sitting, gently roll the golf ball backwards and forwards over the sole of your foot.  This will be uncomfortable.  If it is too sore start with a squash ball and progress to a golf ball.  Do 2-3 minutes at a time.  You should not feel more pain afterwards.

Images © Physiotec

Gastrocnemius Stretch (left leg)

In stride standing, keep the left leg straight and bend the right knee.  Gently move your weight onto your right foot keeping the left heel on the ground.  You should feel tension at the top of your calf and behind your knee.  Hold in a comfortable tension for 30-60s.  Repeat x3 and x3 daily.

Images© Physiotec

Soleus Stretch (left leg)

In stride standing bend the left and right legs. Keep both heels on the ground and bend knees as far as you can.  You should feel tension at the lower end of your left calf.  Hold on comfortable tension for 30-60s.  Repeat x3 and c3 daily.

 Images© Physiotec

Disclaimer: This information is not a substitute for medical advice and you should seek professional advice from a doctor, physiotherapist or other healthcare professional.

We will be hosting more events similar to Run Fit throughout the course of the year so keep an eye on the website or like us on Facebook to keep up to date!

“Learned a lot of new stretches courtesy of Hugh which I’m looking forward to trying out to see how much they help – because I’m sure they will! It was fascinating to see how a few simple looking actions were really helping the people suffering issues”

“thanks to LifeFit for the opportunity to pop in we are now on the road to running happy and injury free!”

” relaxed atmosphere & a chance to talk face to face with real professional people willing to listen & be hands on”