Medical experts have seen how pain education and cognitive behavioral therapy or CBT classes effectively manage chronic back pain; even a one-time pain management class can help. Individuals experiencing back pain often try a variety of remedies to find relief. These include:
Eliminating activities
Over-the-counter medications
Prescription pain medications
Support devices and braces
Pain specialists
Surgery
All treatment options can help alleviate discomfort and pain, but sometimes taking a pain management class and getting educated on what is happening in the body has been shown to help individuals gain a better understanding helping them to find relief. A recent study suggests that a one-time class may be all that is needed. These quick classes can give more individuals immediate access to information and skill sets that can help reduce the pain and everything that comes with it.
Cognitive Behavioral Therapy Classes
Cognitive Behavioral Therapy for chronic pain provides individuals with information and pain management skills. Cognitive-behavioral therapy is handled by a therapist and can take multiple individual or group sessions that last one or two hours. A session can include:
Education on pain and how it works.
How thoughts and emotions influence pain.
How pain affects mood.
Sleep and pain.
Activity and action plan development.
Chronic lower back pain or CLBP is considered a physical ailment; cognitive behavioral therapy can provide mental health strategies to manage symptoms better. For example, individuals with chronic pain begin to fear doing activities that could increase their pain level and begin to constantly worry about worsening the injury or creating a new injury. This can lead to severe stress that exacerbates the chronic symptoms and can lead to other health issues.
Single Session Vs. Multiple
Doctors and medical experts are trying to make pain education and relief skills more accessible. They do not require multiple sessions and instead consist of single-session, two-hour management classes. A randomized clinical trial of adults with chronic low back pain was compared to:
2-hour back pain health education class with no skill set training.
16-hour, 8-session cognitive behavioral therapy group class.
The study found that three months after treatment, the Empowered Relief group showed positive results. In the randomized trial, a single-session pain relief class was found to be non-inferior to an eight-session cognitive behavioral therapy class to:
Reduce pain-related distress
Pain intensity
Pain interference
Benefits
The individuals that completed the one-time 2-hour class reported positive results after three months. They found that the course had significantly reduced:
Pain intensity
Pain interference
Sleep disturbance
Anxiety
Fatigue
Depression
However, doctors caution that the two-hour class does not replace comprehensive cognitive-behavioral therapy. This is to get individuals on a positive path of pain management that can further develop into a healthy lifestyle. The objective is to create a range of options that meets an individual’s needs. The most significant advantage of a two-hour class is the convenience. Individuals can participate in these classes in person or online.
Body Composition
Supplements That Can Help Improve Lean Body Mass
A few dietary supplements that directly support body composition improvement.
Protein Powders
Protein powders are common nutritional/dietary supplements. Protein powders come in a variety of sources:
Plant-based – rice, hemp, pea, pumpkin seed, and soy.
Rice Protein
Rice protein is a plant-based protein powder used by vegans, vegetarians, and individuals who can’t tolerate dairy products. Research has found that rice protein has similar effects on body composition as whey. Scientists found that individuals who took rice protein and individuals that took whey protein both experienced positive body composition changes.
References
Cochrane Database of Systematic Reviews. (Oct 2015) “Psychological therapies for the management of chronic neuropathic pain in adults.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6485637/
Darnall BD, Roy A, Chen AL, et al. Comparison of a Single-Session Pain Management Skills Intervention With a Single-Session Health Education Intervention and 8 Sessions of Cognitive Behavioral Therapy in Adults With Chronic Low Back Pain: A Randomized Clinical Trial. JAMA Netw Open. 2021;4(8):e2113401. doi:10.1001/jamanetworkopen.2021.13401
Future Neurology. (Nov 2014) “Neuroimaging chronic pain: what have we learned and where are we going?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5289824/
HRB Open Research. (Aug 2020) “The relative effectiveness of psychotherapeutic techniques and delivery modalities for chronic pain: a protocol for a systematic review and network meta-analysis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7459872/
Journal of Psychosomatic Research. (Jan 2010) “Mindfulness-based stress reduction for chronic pain conditions: variation in treatment outcomes and role of home meditation practice.”
National Institutes of Health. (March 2016) “Meditation and cognitive-behavioral therapy ease low back pain.” https://www.nih.gov/news-events/nih-research-matters/meditation-cognitive-behavioral-therapy-ease-low-back-pain
Pain. (Feb 2008). “Mindfulness meditation for the treatment of chronic low back pain in older adults: A randomized controlled pilot study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2254507/
Pain and Therapy. (Jun 2020) “Rehabilitation for Low Back Pain: A Narrative Review for Managing Pain and Improving Function in Acute and Chronic Conditions.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7203283/
The shoulder is a ball-and-socket joint. The shoulder has several muscles that help it move and allow a wide range of motion. A strain or pulled shoulder muscle can affect the slightest movements, making simple activities difficult and painful. Pulling a muscle in the shoulder can be caused by an injury, overuse, and general wear and tear. Minor shoulder injuries usually heal on their own with rest and self-care. Severe shoulder muscle injuries should be addressed by a medical professional.
Pulled Shoulder Muscle Causes
Pulling a muscle in the shoulder can happen quickly. This could be from falling on the shoulder, an auto accident, or a work accident. It can develop after weeks, months, and years of repetitive motion and overuse. It is common among individuals that play certain sports or jobs that require repetitive activities with the shoulders. They can also happen with no apparent cause. Treatment and recovery depend on the type and severity of the injury.
How to Tell If It’s a Pulled Muscle
It can be hard to tell the cause unless the individual has experienced the specific type of pain before. Otherwise, it is recommended to consult a medical professional like a physical therapist or chiropractor. This is because shoulder pain can be caused by inflammation of the tendons and joints and/or the joint itself.
Pulled Muscle Shoulder Symptoms
A pulled muscle is characterized by:
Tenderness
Dull, sore, or aching pain.
Sometimes it can cause shooting pain between the shoulder blades in the front or back.
Pain when the shoulder is at rest.
Pain when the specific muscle is used.
Swelling of the area.
Shoulder instability.
The shoulder feels fragile.
Movement causes pain.
A bump may develop at the top of the shoulder near the end of the collarbone.
Inability to use the muscle at all.
If the pain is persistent, it could signify that there is something other than a pulled muscle like a pinched nerve or a joint issue.
Treatment and Recovery Options
Treatment and recovery vary and depend on the severity of the pull and the individual’s overall health. Many find that their pain is reduced with self-care in 2 or 3 weeks. Chiropractic treatment for a pulled shoulder muscle can provide relief within 1 or 2 weeks.
Self Care
Depending on the severity of the pull and how much pain is being experienced, individuals could be recommended to take an NSAID like Ibuprofen to reduce pain and swelling. Self-care can include:
Ice To Reduce Swelling
Applying ice or a cold pack to the area can help reduce swelling.
Place a cloth or towel between the skin and the cold pack.
Apply it for 20 minutes an hour.
The swelling should reduce in a day or two.
Rest
It is recommended to rest the shoulder for no more than 2 or 3 days.
This begins the healing process and prevents worsening the injury.
Wrap or Sling
During rest days, it can be hard to keep the shoulder from moving.
To avoid this, use a shoulder wrap or a sling to support the arm.
However, they should not be used for more than 2 or 3 days.
Gentle Stretching
It is essential to get the muscle working again after 2 or 3 days of rest.
Stretches will help the muscle group heal and gain strength.
Not stretching the muscle could prolong recovery and worsen the injury, and possibly cause new injuries.
Stretches For a Pulled Shoulder
Stretching a pulled shoulder muscle after a few days of rest is recommended because not working out the injured muscle can cause more problems. Not using the muscle can cause it to atrophy, which will take longer to heal, and the surrounding muscles become weak.
Pendulum Stretch
Slightly bent support the body by placing the unaffected arm on a table or chair.
Let the injured arm hang straight down.
Swing the arm in small circles clockwise as far as the pain or discomfort allows.
Perform for 1 minute.
Go counterclockwise for one minute.
Repeat 4 to 8 times throughout the day.
Chiropractic
If self-care is not providing sufficient relief, then chiropractic treatment is recommended. A doctor of chiropractic can advise on the best treatment options and get to the root of the issue. Chiropractors have a treatment arsenal of modalities and approaches to help treat pulled muscles. These include:
A somatotype is the overall shape and composition of the human body. Body types based on physique have three generalized divisions:
Endomorph
Mesomorph
Ectomorph
However, it is rare for someone to fall entirely into one somatotype. Individuals can have a combination of qualities from two somatotypes, like an ectomorph-endomorph hybrid or an endomorph-ectomorph, for example.
Ectomorphs
Naturally lean with long limbs, ectomorphs typically possess a slender look no matter what type of diet.
A lot of endurance runners and swimmers are ectomorphs.
Ectomorphs may have a decent amount of muscle but may appear to have less muscle development because of their long limb length.
Body fat also seems to get hidden by the long, slender figure, which means they can get away with a few extra pounds of fat.
However, if ectomorphs do not watch their health, they can become skinny fat.
Mesomorphs
Mesomorphs have a natural athletic look.
They can achieve a muscular physique without really trying.
The physiology tends to include:
Narrow hips
Wide back
A large frame contributes to a muscular appearance.
Many professional fighters, football, and basketball players are mesomorphs.
Endomorphs
Endomorphs have a larger structure with wide hips and shoulders.
Shorter arms and legs.
This type of body shape is excellent for activities that require a lot of strength.
Rugby players, strength athletes, and powerlifters are endomorphs.
This body type is considered to be a contributing performance factor in Ironman athletes.
References
Blache, Y et al. “Superficial shoulder muscle co-activations during lifting tasks: Influence of lifting height, weight, and phase.” Journal of electromyography and kinesiology: official journal of the International Society of Electrophysiological Kinesiology vol. 25,2 (2015): 355-62. doi:10.1016/j.jelekin.2014.11.004
Brantingham, James W et al. “Manipulative therapy for shoulder pain and disorders: expansion of a systematic review.” Journal of manipulative and physiological therapeutics vol. 34,5 (2011): 314-46. doi:10.1016/j.jmpt.2011.04.002
Kandel, Michel et al. “Somatotype, training and performance in Ironman athletes.” European journal of sports science vol. 14,4 (2014): 301-8. doi:10.1080/17461391.2013.813971
McFarland, Daniel C et al. “Spatial dependency of shoulder muscle demand during dynamic unimanual and bimanual pushing and pulling.” Applied ergonomics vol. 73 (2018): 199-205. doi:10.1016/j.apergo.2018.07.011
A common symptom of sciatica is radiating/spreading pain running down the leg. However, the leg pain could be something to do with the blood vessels. If the pain travels from the low back to the hip, through the buttocks, down the leg, and into the foot, then more than likely it is sciatica. However, sciatica is just one condition that causes leg pain; other causes of leg pain include:
Bone spurs
Herniated disc
Arthritis
All can irritate the sciatic nerve causing sciatica.
The vascular system, also called the circulatory system, comprises the vessels that circulate blood and lymph throughout the body. Problems with the vascular system are a less common cause of leg pain but can be severe. Therefore, it is vital to learn to tell the difference.
Deep Vein Thrombosis
Deep vein thrombosis – DVT happens when a blood clot forms in a deep vein in the body and not the superficial veins just under the skin. The legs’ deep veins are susceptible to clotting. The formation of a clot can happen:
After surgery
From an accident
When recovering, bed resting and not moving.
When the body is in the same position for a long time with little to no movement, like a long plane ride.
On long plane rides, try to get up and walk around every hour. If unable to walk, do three sets of 20 reps of heel-to-toe exercises every hour.
Deep vein thrombosis can cause leg pain or swelling but can also present without causing any symptoms. Other risk factors include:
Blunt or penetrating injury to the blood vessel and/or its walls.
Pain running down the leg from a blood clot feels like:
Tightness
Cramping soreness
Throbbing
Possible warmth
Swelling.
Blood clots and sciatica are reported to feel relatively different. The pain from a blood clot does not spread out and does not extend from or to the back. Sciatica does not cause swelling, redness, and warmth. If a doctor suspects a blood clot is causing the pain, they will order an ultrasound to confirm the diagnosis. If it is deep vein thrombosis, blood thinners could be recommended for three to six months.
A doctor may recommend aspirin, which can help in the prevention of blood clots.
In some cases, the clot may have to be surgically removed.
Vascular Conditions and Pain Running Down The Leg
Other blood vessel conditions that can cause individuals to believe they have sciatica include:
Peripheral artery disease – PAD
This often presents in individuals with diabetes or who smoke. It causes pain in the calf area but does not radiate throughout the leg. The pain usually presents with physical effort movement. If the pain occurs when at rest, this could be a serious medical emergency. Peripheral artery disease is a chronic condition that can worsen if lifestyle changes are not made to reduce risk factors.
Acute limb ischemia
This condition can cause leg pain, but not the same as sciatica. What happens is the leg is not receiving blood, causing:
Intense pain in the extremity
Change in the color of the skin
Numbness
Weakness
Loss of a pulse
This vascular condition is a medical emergency and requires immediate treatment.
Acute compartment syndrome
This can happen after some kind of trauma to the leg.
The pain is acute, with the leg swelling up and a building up of tight pressure.
It usually affects the lower part of the leg.
This condition can also cause:
Numbness
Tingling
Visible swelling
Bruising
It is considered a medical emergency and needs to be treated quickly to avoid complications.
Varicose veins
Varicose veins can cause some pain running down the leg and/or aching, but the discomfort is not as intense. Treatment has come a long way, is less invasive, and includes:
Compression stockings, including prescription socks/stockings
Laser treatments
Minimally invasive procedures
Not staying on the feet too much
Elevating the legs
Maintaining an ideal weight can help
Vascular Disorder Prevention
Healthy lifestyle habits are recommended to keep the vascular system operating correctly. This includes:
If it is sciatica, fortunately, most cases go away on their own, but if treatment is needed, it is recommended to start with conservative treatments such as:
Chiropractic
Physical therapy
Anti-inflammatory medication
Muscle relaxants
Corticosteroid injections
In severe cases, surgery like a microdiscectomy or laminectomy will be performed to relieve pressure on the sciatic nerve.
Body Composition
Why might blood pressure be different when measuring on each arm?
The heart sits just to the left of the midline in the chest cavity. The aorta is the largest blood vessel in the body. It leaves through the left side of the heart and transports blood to a network of blood vessels that branch out, supplying the body with oxygen and nutrients. The arteries that branch off the aorta and go to the left and right sides of the body are different.
On the right, the brachiocephalic trunk comes off the aorta and splits into the right common carotid artery and right subclavian artery. The left common carotid and left subclavian arteries branch directly off the aorta. The differences mean that the risk for arterial thrombosis is not the same for the right and left subclavian arteries. Arterial thrombosis causes the blood vessels to become stiff, causing obstruction over time and is more likely to happen in the left subclavian than in the right. The difference in arterial branching affects blood pressure measurements on the left and right arms. The blood vessels are surrounded by:
Muscle
Fat
Connective tissue
When muscles place pressure on the blood vessels around the heart, it can cause short-term turbulence changes that can affect blood pressure.
References
American Heart Association. Atherosclerosis and cholesterol. https://www.heart.org/en/health-topics/cholesterol/about-cholesterol/atherosclerosis
American Heart Association. What is excessive blood clotting (Hypercoagulation?) https://www.heart.org/en/health-topics/venous-thromboembolism/what-is-excessive-blood-clotting-hypercoagulation
Centers for Disease Control and Prevention. What is venous thromboembolism? https://www.cdc.gov/ncbddd/dvt/facts.html
Individuals involved in slip and fall accidents lead to around 9 million emergency room visits a year. Recovering from a severe injury suffered in a slip and fall accident requires extensive medical care and physical rehabilitation. Older adults are susceptible to slip and fall injuries. According to the CDC, falls are the leading cause of nonfatal injuries of older adults and are a common hazard in nursing homes, where between half of the residents fall each year. The most common injuries sustained include:
Cuts and Abrasions
Cuts and abrasions can be minor to severe. Leg and arm abrasions are the most common, followed by wounds to the head and hips. These injuries require superficial treatment and possibly stitches. However, if the impact of the fall is severe, cuts and abrasions can overlap more severe injuries like concussions and broken bones.
Soft Tissue Injuries
Soft tissue injuries often do not get noticed, so individuals don’t realize they have a mild tissue injury until days or weeks after the fall.Soft tissue injuries can range from minor ankle and/or wrist sprains to severe tears in tendons and ligaments.Left untreated, these injuries can lead to chronic pain conditions making the body more vulnerable to further injuries.Even when individuals feel fine after a slip and fall accident, they are recommended to seek medical care or consult an injury specialist as soft tissue injuries don’t often produce immediate symptoms.
Sprains and Strains
A slip and fall accidents often happen as a result of taking an uneven or awkward step. Individuals also often react with their hands in front to try to cushion the fall. Both the awkward step and pushing the hands out can cause the wrist or ankle to tear, causing a sprain or a strain. The ligaments do not circulate a lot of blood, meaning that healing and recovery can take a significant amount of time.
Broken Bones
A fall can result in stressful forces on the bones of the body. In slip and fall accidents, hip, wrist, and ankle fractures are the most common bones that get broken. The older an individual is, the more likely they will break a bone from a slip and fall accident.
Hip Fractures
More than 95% of broken hips are caused by falls, according to the CDC.Hip fractures often require surgery that can include implantation of an artificial hip and hospitalization for about a week, followed by extensive physical therapy and rehabilitation.
Knee Injuries
Knee injuries can result from a slip and fall, especially if the knee gets rotated the wrong way or twisted. Knees are made up of bone and ligaments, meaning it could take a long to heal and recover. Dislocation of the patella is also a possibility that could require knee reconstruction.
Neck and Shoulder Injuries
Shoulder and neck injuries can be the result of landing on the shoulder or neck. They can also occur from overexertion when trying to right oneself during a fall. Neck injuries can range from:
Muscle sprains
Spinal injuries
Paralysis
Shoulder injuries can result in:
Shoulder dislocation
Torn nerves
Collarbone breaks
Even the most minor neck and shoulder injuries can require surgery and rehabilitation.
Back and Spinal Cord Injuries
Severe impact on the body in a slip and fall accident can cause slipped or herniated discs and fractured vertebrae, causing significant pain and limiting mobility. An injury to the spinal cord can lead to temporary paralysis, permanent paralysis, neurologic and sensory impairments. According to the Mayo Clinic, falls cause more than a quarter of spinal cord injuries and the majority of spinal injuries among adults 65 and older.
Traumatic Brain Injuries
Traumatic brain injuries occur when an individual hits their head on a hard surface during a fall. Traumatic brain injuries can range from:
A chiropractor will review imaging scans, medical history, and current symptoms to determine the best form of treatment. Inflammation is common and is the body’s defense to protect the injured area by slowing down the blood flow in that area to allow the body’s internal defenses to repair the injury. Sometimes the body overreacts to the problem and produces far more inflammation than is needed. Depending on the severity of the injury, various massage, manipulation techniques, and tools will be utilized to help the body heal itself.
Body Composition
Recovery and Swelling
Recovery is an essential part of individuals involved in physical training programs and after injury. A significant sign that the body has undergone intense physical exertion and requires recovery is swelling. Swelling occurs for several reasons and is the body’s response to tiny, microscopic muscle tears that arise from intense use. It is possible to see this swelling in body composition results. Recovery is about giving the body a chance to:
Relax
Recuperate
Recover from the swelling to resume normal physical activities.
References
Courtney, T K et al. “Occupational slip, trip, and fall-related injuries–can the contribution of slipperiness be isolated?.” Ergonomics vol. 44,13 (2001): 1118-37. doi:10.1080/00140130110085538
Kannus, Pekka et al. “Prevention of falls and consequent injuries in elderly people.” Lancet (London, England) vol. 366,9500 (2005): 1885-93. doi:10.1016/S0140-6736(05)67604-0
Reuben, David B et al. “The Strategies to Reduce Injuries and Develop Confidence in Elders Intervention: Falls Risk Factor Assessment and Management, Patient Engagement, and Nurse Co-management.” Journal of the American Geriatrics Society vol. 65,12 (2017): 2733-2739. doi:10.1111/jgs.15121
Rosen, Tony et al. “Slipping and tripping: fall injuries in adults associated with rugs and carpets.” Journal of injury & violence research vol. 5,1 (2013): 61-9. doi:10.5249/jivr.v5i1.177
The low back is made up of five vertebrae, L1 to L5. Pain in the low back is common, specifically because of all the sitting at work, school, and home. Individuals dealing with low back pain know how difficult it can be to sit without discomfort and have found that a low back support pillow can help.
Low Back Support Pillow
A lumbar pillow is a pillow that supports the low back region of the spine. Different types include:
Specially shaped pillows made from materials like memory foam.
Lumbar pillows can be used on any chair at the office or home.
They are also helpful for travel with small-sized versions that can be packed and easy to carry.
How Lumbar Pillows Help
According to the CDC, the average adult spends around 6.5 and 8 hours a day sitting. Constant sitting hurts the body, specifically the spine and the back muscles, and is a significant cause of muscle stress. Properly supporting the low back helps remove the stress and strain. A low back support pillow can help correct sitting posture.
Pillow Options
There are plenty of options for low-back support pillow shapes, sizes, fillings, and materials. These include:
Some look like a half-cylinder in shape, rectangular, and curved.
Personal preference and comfort are different for everybody, and it could take some trial and error to find the right lumbar pillow. Some pillows are customizable, allowing the ability to add or remove filling as needed. Talking with a spine specialist, orthopedist or chiropractor can help in figuring out what type is best. Pillows come in various price ranges, with some at $10-15, while others can cost $100 or more. However, any pillow that provides enough support for the low spine’s natural curvature can work. It is important to be comfortable and supported to prevent pain and injury no matter where you sit.
Body Composition
Fermentable and Nonfermentable Fiber
The entire body can host trillions of beneficial bacteria. The majority live in the intestines and are referred to as the gut microbiome. Also known as the forgotten organ, these bacteria have a say in the body’s composition and overall health. The beneficial bacteria thrive on fermentable fiber, and fermentation in the gut produces short-chain fatty acids like:
These help suppress gut inflammation and can reduce the risk of various digestive disorders like:
Irritable bowel syndrome
Crohn’s disease.
Ulcerative colitis.
Foods that are rich in fermentable fibers include:
Oats
Barley
Fruit
Vegetables
Cereal fibers that are rich in cellulose, like wheat bran, are nonfermentable.
References
“What is Memory Foam?” Sleep Foundation, Seattle, WA. August 2020. https://www.sleepfoundation.org/mattress-information/what-is-memory-foam
“Association Between Sitting Time and Cardiometabolic Risk Factors After Adjustment for Cardiorespiratory Fitness, Cooper Center Longitudinal Study, 2010–2013.” Centers for Disease Control, Atlanta, GA. December 2016. https://www.cdc.gov/pcd/issues/2016/16_0263.htm
“Ergonomics for Prolonged Sitting.” The University of California at Los Angeles, Los Angeles, CA. https://www.uclahealth.org/spinecenter/ergonomics-prolonged-sitting
“Workplace sitting is associated with self-reported general health and back/neck pain: a cross-sectional analysis in 44,978 employees.” BMC Public Health, London, UK. May 2021. https://pubmed.ncbi.nlm.nih.gov/33957889/
Acute and chronic sports injuries. Individuals who participate in sports or physical activities have an increased risk of experiencing an injury. These types of damages range from minor to severe and could require medical attention. Acute sports injuries happen suddenly and are usually the result of trauma to the area. A specific, identifiable incident is what causes an acute injury. Chronic sports injuries, also known as repetitive/overuse injuries, happen with time and are not caused by a single incident.
Acute and Chronic Sports Injuries Identification
Acute injuries can be identified by their cause. This could be a falling down during a run, sharp pain that presents in the shoulder after a throw, or a sprained ankle. The ability to focus on one cause usually means it’s acute. Acute injuries are characterized by:
Sudden pain in an area where there was none.
Swelling
Redness
Tenderness
Limited range of motion.
The inability of the injured area to support its weight.
A broken bone.
Dizziness
Headache
Nausea
Vomiting
Chronic injuries are different but are usually easy to identify. The pain begins gradually, usually over weeks or months. Repetitive activities like running, throwing, and swinging can exacerbate the pain. However, it is difficult to point to a specific issue that first caused the discomfort or pain. Chronic sports injuries are characterized by:
Pain and tenderness in the area, especially during and immediately after activity.
Minor swelling and limited range of motion.
Dull pain when resting.
These two types of injuries have different causes – trauma for acute and wear-and-tear for chronic – but they can both result in similar issues. For example, shoulder rotator cuff injuries are common, especially those that repeatedly use their shoulder to swing, throw, swim, etc. The individual needs to undergo a rotator cuff injury test to diagnose the injury correctly, whether the damage is acute or chronic. Chronic injuries can cause acute injuries, and acute injuries can lead to chronic injuries if left untreated.
Examples of Acute and Chronic Sports Injuries
Chronic and acute injuries are common in every type of sport. There’s an opportunity for both types of injuries. The most common include:
Other injuries from trauma, overuse, or both include:
Nonspecific Back Pain
Herniated Disc/s
Spondylolysis
Treatment
Minor acute injuries can be treated with rest, ice, compression, and elevation, aka R.I.C.E. Overuse injuries, are different as the injury has been gradually increasing in its severity, possibly causing scar tissue and ganglion cysts to develop. To prevent the injury from worsening, it’s recommended to see a sports injury chiropractor or physical therapist. These professionals can help heal the body and educate the individual on self-care and prevention.
Chiropractic
The musculoskeletal system takes a beating. Chronic injuries usually affect the bones, joints, muscles, or a combination. Chiropractic helps keep the musculoskeletal system limber and in proper alignment. Adjustments include:
Neck adjustments
Arm and hand adjustments
Shoulder adjustments
Knee adjustments
Hip adjustments
Foot adjustments
Physical Therapy
Physical therapy for a chronic injury can help prevent future injuries. A physical therapist helps:
Improve range of motion
Reduces pain and swelling
Increases strength
Whether an athlete or is just staying active and having some fun with sports, acute and chronic injuries can sneak up and worsen if they are not treated properly. Healing with the help of a professional can quicken recovery time and prevent future injuries.
Body Composition
Maintain Muscle Mass While Losing Fat
Individuals who want to lose weight should focus on losing excess fat tissue, not muscle mass. Studies have shown that diet and exercise are crucial to preserving Skeletal Muscle Mass while losing weight. Losing weight healthily includes:
A healthy balance of cardio and resistance training to burn calories and build muscle.
Wörtler, K, and C Schäffeler. “Akute Sportverletzungen und chronische Überlastungsschäden an Vor- und Mittelfuß” [Acute sports injuries and chronic overuse stress damage to the forefoot and midfoot]. Der Radiologe vol. 55,5 (2015): 417-32. doi:10.1007/s00117-015-2855-3
Yang, Jingzhen et al. “Epidemiology of overuse and acute injuries among competitive collegiate athletes.” Journal of athletic training vol. 47,2 (2012): 198-204. doi:10.4085/1062-6050-47.2.198
One of the most common tendons in the body that gets injured is the Achilles tendon, and this tendon tends to rupture when a person is doing recreational sports. Most people have opted for treatment for their Achilles tendon through surgery; however, low laser therapy can help the Achilles tendon recover a bit faster while providing beneficial properties during treatment. Low laser therapy has positive effects on the affected area where the pain resides and has helped progress the body’s natural healing process.
Achilles Tendon and Symptoms
The Achilles tendon is a strong fibrous cord connected at the back of the calf muscles to the heel bone. When a person does recreational sports, the Achilles tendon stretches during the activity. However, when the Achilles tendon is overly stretched during the exercise, it can rupture completely or partially depending on how strenuous the body is being put through.
Some of the symptoms of a ruptured Achilles include:
A feeling of being kicked in the calf
A popping or snapping sound where the injury occurred.
Pain and swelling near the heel.
The inability to bend the foot downwards
The inability to stand on the toes
When these symptoms occur in the Achilles tendon, it is due to the lack of blood flow that the body is not providing. Studies have found that when the Achilles tendon is ruptured, it is a severe injury due to the scarce blood supply, and it could take weeks or even months before it is completely healed.
Low Laser Treatments and Benefits
Patients with a ruptured Achilles heel can get low laser therapy to help relieve the pain from the ruptured tendon. Studies found that when patients are being treated with low laser therapy has shown beneficial results. The results showed how the application of low laser treatment is very effective. The therapy provides a consequent relief from the motor function pain to the heel while also providing anti-inflammatory properties to the affected area. What this does is that the low-intensity laser concentrates on the inflammatory markers of the affected area, thus providing an increased blood flow (angiogenesis) in the treated area and decreasing inflammation. Low laser therapy can even help accelerate and enhance the repair of the injured Achilles tendon with frequent treatment sessions.
Conclusion
Overall, the Achilles tendon is one of the most frequent tendons that gets ruptured when a person is doing recreational sports. The healing process can take to about a week to a month for the tendon to properly heal. But through low laser therapy, the Achilles tendon can be repaired while providing relief from inflammation and enhancing the injured tendon recovery process.
References:
Ferreira, Rafaela, et al. Achilles Tendon Vascularization of … – Medical Laser. 2015, http://medical.summuslaser.com/data/files/79/1585169982_6Niglp3dbBeG7Cm.pdf.
Jesus, Julio Fernandes de, et al. “Low-Level Laser Therapy on Tissue Repair of Partially Injured Achilles Tendon in Rats.” Photomedicine and Laser Surgery, U.S. National Library of Medicine, 15 May 2015, https://pubmed.ncbi.nlm.nih.gov/24831690/.
Nogueira, Adelmário Cavalcanti, and Manoel de Jesus Moura Júnior. “The Effects of Laser Treatment in Tendinopathy: A Systematic Review.” Acta Ortopedica Brasileira, Sociedade Brasileira De Ortopedia e Traumatologia, 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4544521/.
Staff, Mayo Clinic. “Achilles Tendon Rupture.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 31 July 2020, https://www.mayoclinic.org/diseases-conditions/achilles-tendon-rupture/symptoms-causes/syc-20353234.
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