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Carpal Tunnel Syndrome

Posted on June 3, 2024

Carpal Tunnel Syndrome (CTS) is a form of repetitive strain injury (RSI) which occurs as a result of damage to soft tissue structures (such as tendons) and in some cases bones of the wrist. Women are three times more likely to develop CTS than men, with approximately 3 to 6 percent of adults in the general population being affected. The condition is particularly common in people who use their hands repetitively, for example individuals working on computers or assembly lines. It is quite common to develop CTS in both hands, however symptoms tend to be worse in the side of the dominant hand.

Anatomy

The Carpal Tunnel is a narrow passage made up of ligaments and bones at the base of the hand. The Median Nerve and tendons responsible for bending your fingers passes through this passage. The median nerve is the receptor (provides feeling and feedback) for the palm side of your thumb, index, middle and part of your ring fingers.

CTS develops when swelling or damage to the structures of your wrist creates pressure on the median nerve. In addition to swelling due to soft tissue injury inflammation any swelling can develop as a result of medical conditions such as diabetes and arthritis. It can develop during pregnancy, in this case it will probably disappear after delivery.

Symptoms

Symptoms tend to develop gradually over time, beginning with slight discomfort and deteriorating progressively if left untreated. Initially symptoms usually appear in one or both hands during the night. As symptoms get worse, tingling may be felt during the day, especially with repetitive activities such as typing or using a mouse.

Common signs and symptoms of CTS include:

Pain, tingling and numbness in your hand, wrist and also your thumb and fingers.
Fingers may feel and/or appear swollen.
Hand weakness and difficulty gripping.
Partial loss of sensation in the affected thumb and fingers.
In severe cases, where left untreated, muscle wastage of the muscles at the base of the thumb can occur

Causes

CTS is often a combination of many factors which increase pressure on the median nerve rather than a problem with the nerve itself.

Recent studies indicate that CTS can be idiopathic (no identifiable direct cause) and that there may be a genetic component which increases the possibility that an individual develops CTS.

Activities considered high risk for CTS include any which involve repetitive and/or forceful use of one or both hands. In terms of sports this can include gymnastics, weightlifting (Olympic style in particular), racquet sports, cycling, rowing, baseball and golf. CTS also has a high incidence in individuals who regularly use vibrating hand tools (e.g. hammer drill).

Research has shown that certain conditions can increase the risk of developing CTS by causing fluid obstruction in the carpal tunnel. These include:

Pregnancy
Menopause
Obesity
Renal failure/haemodialysis
Hypothyroidism
Use of oral contraceptives
Congestive heart failure
Tumours
Autoimmune disease (eg, rheumatoid arthritis)
Wrist fracture/dislocation/deformity
Age – The majority of those affected are in range 40 to 60 years old, CTS usually only occurs in adults.

Diagnosis

To determine the cause of your CTS your doctor may conduct a physical examination of hands, arms, shoulders and neck. This can help them to decide if the condition is being caused by daily activities, an underlying disorder, or if it is a condition which presents similar symptoms to CTS. They will look for abnormalities in wrist tenderness, swelling, warmth and colour. Your doctor will probably conduct nerve testing to establish sensation in each thumb and finger any check for muscle atrophy (wasting).

You should inform your doctor of any history of fractures, arthritis or diabetes. It will also be helpful if you can provide them with an insight in to your daily activities and hobbies. They will discuss when your symptoms occur, improve or get worse.

They may ask you to have and X-Ray (to check for fractures or arthritis), an ultrasound (which can show if the median nerve is an abnormal size) or an MRI (to check the wrist anatomy).

Treatment

It is important not to ignore the symptoms of CTS. You can often treat it yourself, but it can take months to get better. Leaving the condition untreated can lengthen recovery time considerably.

REST – Where possible stop any activities which make your symptoms worse. Ask an occupational health advisor how you can modify your work station and/ or the activities that cause the pain.

ICE – Applying an ice pack for 5-10 minutes every 1-2 hours in the early stages of the pain/numbness may help reduce swelling and the pressure on the nerve.

SUPPORT – A wrist splint will help limit movement of your wrist which may help reduce the pain and risk of further swelling.

ELEVATION – Try and keep your wrist elevated to reduce the potential for swelling in your wrist. When you lie down this may mean resting your hand on pillows.

MASSAGE – A Sports Massage Therapist can help to relive the pressure in your carpal tunnel by encouraging the proper flow and drainage of fluids to and from your wrist. They may use Soft Tissue Release (STR) to lengthen and normalize the muscles from your wrist in some cases up to your neck. These muscles often become very tight when performing repetitive tasks, this tension can exacerbated the symptoms of CTS. If your therapist is trained in the use of Kinesiology taping they can also use this to create space in the carpal tunnel and support the soft tissue structures of your wrist. Because the problem may be caused, or made worse, by structures as far up as the neck, your therapist will be keen to address these problems as well as the ones at your wrist. Treating the cause of a problem is always more effective than treating the symptoms alone if the condition is to be resolved.

PHYSIOTHERAPY – Consider seeing a Physiotherapist if other treatment have not improved the symptoms.

CTS can be resolved without invasive procedures, following treatments such as those outlined above has been shown to reduce symptoms effectively if properly followed. It is important to be consistent with treatments for CTS as it may take a number of moths for the issue to resolve.

STEROID INJECTION – A medical professional may suggest a treatment involving a steroid injection to reduce inflammation.

SURGERY – In some cases surgery may be necessary but only after all non-surgical methods have been tried.

Exercises:

Wrist Flexor Stretch

Start Position: Extend your arm straight in front of you with your palm facing up.
Movement: Use your other hand to gently pull back on the fingers of the extended hand, bending the wrist downward.
Action: Hold the stretch when you feel a gentle pull along the inside of your forearm.
Hold: Maintain this position for 15-30 seconds.
Switch: Repeat on the opposite arm.

Wrist Extensor Stretch

Start Position: Extend your arm straight in front of you with your palm facing down.
Movement: Use your other hand to gently pull the fingers of the extended hand back towards your body.
Action: Hold the stretch when you feel a gentle pull along the top of your forearm.
Hold: Maintain this position for 15-30 seconds.
Switch: Repeat on the opposite arm.

Tendon Gliding Exercises

Start Position: Hold your hand up with your fingers straight and close together.
Movement:
- Start by bending your fingers at the knuckles to form a hook fist, keeping your thumb straight.
- Next, make a full fist, curling your fingers into your palm.
- Then, return to the hook fist position.
- Finally, straighten your fingers back to the starting position.
Action: Move through each position slowly and smoothly.
Repetitions: Perform 5-10 repetitions, 2-3 times a day.

Median Nerve Glide

Start Position: Extend your arm straight out to the side, parallel to the ground, with your palm facing down.
Movement: Bend your wrist so that your fingers point down towards the ground.
Action:
- Slowly tilt your head away from the outstretched arm.
- You should feel a gentle stretch along your arm and hand.
Hold: Maintain this position for 15-30 seconds.
Switch: Repeat on the opposite arm.

Make sure you are pain-free at all times and take care not to progress too quickly. Where possible stop any activities which make your symptoms worse. We have given suggested sets and repetitions, but everyone is different so your practitioner may give guidance that is more specific to you. It is important to perform the exercises correctly and at the frequency prescribed in order to reach a successful outcome.

Prevention

As CTS can be idiopathic it is not easy to prevent its occurrence. If possible avoid repetitive activities, when unavoidable take time to perform stretches and take regular breaks. Be aware of the first signs of symptoms developing, the earlier you start treatments the quicker it can be resolved.

The video above is not just to help rehabilitate the area it will also help in strengthening the area and again you should seek professional advice for this.

For more infomation or to make a booking with one of our team to help with your Carpal Tunnel Syndrome then please contact us today.

Is It Tendonitis or Tendinopathy…

Posted on June 3, 2024

Tendonitis and Tendinopathy are often used interchangeably as they both present very similar symptoms however the conditions are very different.

Tendonitis: Tendonitis is when a tendon (attachment point of muscles) becomes swollen / inflamed. This can be because of a number of issues such as overuse or a specific injury / movement. The inflamed tendon can become stiff and can cause joint pain as it will be affected in the way it functions. Usually, but not always tendonitis is presented once you finish an exercise or immediately after you have rested it for a period of time and can go away during exercise or use. However it can also present as a dull ache more frequently.

Tendinopathy: Tendinopathy, also referred to as tendinosis, is the breakdown / de-generation of collagen in the tendon. This causes burning pain as well as reduced functionality of the tendon, flexibility and range of movement. While tendinopathy can of course affect any tendon, it’s more common in the Achilles tendon, rotator cuff tendons, patellar tendon and hamstring tendons.

Some suggest that tendinitis precedes tendinopathy (tendinosis) however the fact that a healthy tendon can be up to twice as strong as the muscle is true. This would in turn make the body of the tendon unlikely to tear, unless the tendon is already weakened by degenerative change.

So the very idea that tendinitis is the initial stage of tendinopathy as it will presume micro-tears and inflammation precedes collagen degeneration is wrong. Recent research shows that torn fibres, scar tissue, and calcification are only found in conjunction with tendinosis some of the time, and inflammation are rarely found in tendinosis, which would support the idea that tendinitis occurs secondarily to tendinosis

Symptoms

The symptoms of tendonitis and tendinopathy are very much similar at will present itself at the insertion point where the tendon meets the muscle. The symptoms typically include:

Pain often described as a dull ache, especially when moving the affected limb or joint
Tenderness to touch
Swelling
Pain or Stiffness in the morning
Pain or stiffness after long periods of rest

Causes

Although tendinitis / tendinopathy can happen through a sudden injury or event the condition is much more likely to appear over a long period of time due to overuse or repetitive movements.

Treatment

Tendonitis and Tendinopathy can both be treated in the same way. In more cases Tendonitis will be more effectively treated through conservative methods of rehabilitation as well as rest. The initial advice would be to rest of area that is causing pain, so for example if you are running and that is causing pain to the Achilles tendon then we would advise you to stop that activity an rest usually for around 3-6 weeks depending on the severity. Through this rest period there will be exercises to do in order to strengthen the tendon in question but also by offering stretching techniques and massage to the affected area / muscle attachment.

Tendinopathy can be treated as above however in some more severe cases surgery can be recommended and can also be very effective in providing around 90-95% range of movement and great results.

The Effects of Stress on Your Body

Posted on May 31, 2024

Stress is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses.

Stress is a normal part of life. Many events that happen to you and around you — and many things that you do yourself — put stress on your body. You can experience stress from your environment, your body, and your thoughts.

How Does Stress Affect Health?

The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds. Stress that continues without relief can lead to a condition called distress — a negative stress reaction. Distress can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Persistent reactions to stress can put a strain on both your heart and your gut, leading to a 60% increased risk of cardiovascular disease and digestive problems, as well as being a main perpetrator of accelerated ageing and decreased immune system functioning. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Stress also becomes harmful when people use alcohol, tobacco, or drugs to try to relieve their stress. Unfortunately, instead of relieving the stress and returning the body to a relaxed state, these substances tend to keep the body in a stressed state and cause more problems.

Consider the following:

Forty-three percent of all adults suffer adverse health effects from stress.
Seventy-five percent to 90% of all doctor’s office visits are for stress-related ailments and complaints.
Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety.
The Occupational Safety and Health Administration (OSHA) declared stress a hazard of the workplace. Stress costs American industry more than $300 billion annually.
The lifetime prevalence of an emotional disorder is more than 50%, often due to chronic, untreated stress reactions.

It’s important to combat stress before it starts to have too much of a negative impact on your day-to-day life. Whilst stress is completely normal and even considered to be a stimulus to act and grow, too much or a build-up of it can have serious repercussions.

Massage Therapy and Stress

A good number of massage types are designed specifically to help with sports-related injuries and pain, but this kind of therapy can also improve mental health and well-being. Many don’t realise the benefits to your body that massages actually have! Virtually every symptom listed by the American Psychological Association can benefit from massage. Research has shown that it can lower your heart rate and blood pressure, relax your muscles and increase the production of endorphins, your body’s natural “feel good” chemical. Serotonin and dopamine are also released through massage, and the result is a feeling of calm relaxation that makes chronic or habitual as well as acute or short-term stress much easier to overcome. In fact, stress relief is one of the first benefits that come to mind when thinking of massage therapy. It’s also a key component for anyone trying to achieve a healthier lifestyle. Clinical studies show that even a single half hour session can significantly lower your heart rate, cortisol levels and insulin levels — all of which explain why massage therapy and stress relief go hand-in-hand.

Benefits of Massage Therapy for Stress

Massage therapy, often integrated as a part of deep tissue massages and Swedish massages, is used traditionally for relieving the aches and pains of everyday life and giving the recipient a small break from troubles. They can help to relax tight or sore muscles, enhance flexibility and range of motion, and improve blood circulation, but one of their most beneficial effects is stress relief. Stress is a prime contributor to many chronic diseases, and can make current symptoms of said conditions even worse – many don’t realise how serious stress can become, which is why the benefits of massages should be made more widely known. Massages can help to combat these built-up feelings and anxieties, and in turn, the risk of depression, disturbed sleep patterns, and fatigue is heavily reduced. A combination of slower breathing and pain relief from specialised massage techniques help to quieten the mind and relax the whole body, leaving you feeling rejuvenated and refreshed and putting you in a better state of mind to continue with your daily activities.

Everyone has dealt with worries, anxieties, and even anger, especially when things you’ve thought that you had on track go wrong or you feel overworked and drained from even the simplest tasks. LiveWell Health offer a wide range of massage techniques that can improve a multitude of health aspects from general well-being to complications and ailments, and from aches and pains to psychological stability. Sports massages will help you to improve agility and recover from sporting injuries, whilst Swedish and remedial massages can improve circulation, mental health and well-being, and generally make you feel great. All of these massages are carried out by experienced professionals with industry training and so you can be sure that you’re receiving the best quality treatment for whatever it is that’s affecting you.

For more information on massages from a friendly member of the team, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk.

DOMS And How Massage Can Help

Posted on March 6, 2024

What is DOMS?

Delayed-onset muscle soreness (DOMS) describes muscle pain and tenderness that typically develops several hours post-exercise and consists of predominantly eccentric muscle actions, especially if the exercise is unfamiliar. Although DOMS is likely a symptom of eccentric-exercise–induced muscle damage, it does not necessarily reflect muscle damage. Some prophylactic or therapeutic modalities may be effective only for alleviating DOMS, whereas others may enhance recovery of muscle function without affecting DOMS.

What are the benefits of massage to help with DOMS?

As we all know, massage helps in a number of ways to flush out a range of toxins and hormones from arteries, veins and lymph system, which your body produces to help it understand when you need to slow down or stop when it comes to exercise.

These toxins and hormones are is a good thing during exercise; they help you understand when you need to give your muscles a break so you don’t strain them or injure a tendon or ligament.

However, post-exercise this can be an annoying effect of your training and can hinder your goals and plans.

There is a solution and it comes in the form of a qualified massage therapist. If you were to arrange a massage post-exercise, this could really help eliminate DOMS all-together or at least speed up your recovery and limit the DOMS effect substantially so you can continue with your training plans the next day.

Sports Massage helps not just to flush your system of these painful and limiting toxins but it also helps lengthen your tight muscles to a normal range and remove any adhesions and trigger points that may have built up over the time you have been training.

To find out more about how this can help and to put a plan in place contact one of our sports massage therapists today and we can give you some free help and advice on this and other sport related issues.

Our therapists are based in many towns and cities in the UK. Some of the areas we cover are Birmingham, Manchester, Liverpool, Gloucester, Hereford, Wolverhampton, Leicester, Derby and Nottingham, offering a mobile and clinic based service, so no matter how much pain you are in with your DOMS, we can help!

For more information please contact a member of our team.

Why Do We Get Injured?

Posted on January 24, 2024

Why do we get injured?

Injuries, whether they occur at home, in the workplace, or during physical activities, can result from a variety of factors. Addressing these diverse causes requires a comprehensive understanding of the contributing elements. This article delves into the reasons behind injuries, incorporating statistics and detailed insights into injury prevention strategies.

Common Causes of Injuries:

Accidents Everywhere: Accidents have a broad reach, occurring in various settings, including homes, workplaces, and during sports or physical activities. According to the World Health Organization (WHO), unintentional injuries account for over 3.9 million deaths globally each year, making them a significant public health concern.
Overuse Injuries and Sporting Activities: Overuse injuries, frequently associated with sports and physical activities, result from repetitive motions causing damage to muscles, tendons, or joints. A study recently published in the Journal of Sports Medicine found that overuse injuries account for approximately 50% of all sports-related injuries. Proper equipment, personalised advice from experts, and robust recovery programs, including massage and physiotherapy, play pivotal roles in preventing such injuries.
Posture and Body Mechanics: Poor posture and improper body mechanics contribute to increased stress on muscles and joints, leading to long-term injuries. The American Chiropractic Association reports that poor posture is a significant factor in chronic musculoskeletal conditions, affecting a large portion of the population.
Ageing and Micro-Level Changes: Aging brings about changes in bones and muscles, rendering them weaker and more susceptible to injuries. Additionally, micro-level changes such as hormonal fluctuations and vitamin deficiencies become pertinent factors. Livewell Health’s health checks, involving blood testing, allergy testing and food intolreance testing and comprehensive assessments, offer insights into these micro-level changes, facilitating proactive injury prevention.
Chronic Conditions: Chronic conditions like arthritis and osteoporosis heighten the risk of injuries. Arthritis alone affects a huge portion of the UK population, making them prone to joint-related injuries.
Environmental Factors: Environmental factors, including slippery surfaces, poor lighting, and hazardous working conditions, significantly contribute to injury risks. Workplace slips, trips, and falls account for a substantial number of injuries, with over 30% of reported injuries being fall-related.

The Significance of Injury Prevention:

Protective Gear and Physical Fitness: Preventing injuries involves adopting proactive measures, such as wearing appropriate protective gear.
Timely Medical Attention and Rehabilitation: In the event of an injury, prompt medical attention and adherence to appropriate treatment and rehabilitation protocols are crucial.
Preventative measures: Preventative measures also extend past standard medical and rehabilitation avenues which can be things such as Yoga, Pilates, a robust stretching program, strength and conditioning, dynamic exercise program, massage and other complimentary services to keep your body and mind in tip top form.

Conclusion: Understanding the multifaceted nature of injuries is imperative in developing effective prevention strategies. By acknowledging the diverse causes, ranging from accidents and overuse injuries to ageing and environmental factors, individuals and organisations can take informed steps toward injury prevention. Livewell Health’s commitment to health checks, tailored advice, and holistic wellbeing emphasises the importance of proactive measures, ensuring a healthier and more resilient future for individuals and communities alike.

If you want to know more about correct exercise techniques or would like professional advice from one of our personal trainers then please get in touch then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

How serious can stress be?

Posted on January 24, 2024

Unveiling the Hidden Benefits of Massage Therapy: A Comprehensive Guide to Physical and Mental Wellbeing

Stress has been a secret killer for many years. In today’s world we are told to just “deal with it” or “Stop whining” but stress can be a serious factor in not just mental concerns but musculoskeletal issues. Massage therapy has long been recognized for its efficacy in addressing physical discomfort. However, the impact of massages extends far beyond the realm of soft tissue recovery. In this article, we’ll explore the often-overlooked mental health benefits of various massage types, shedding light on the crucial role they play in stress relief, overall wellbeing, and disease prevention.

Stress has become an omnipresent force in modern life, affecting individuals both mentally and physically. While it is a normal response to challenges, chronic stress poses a significant risk to overall health. Understanding the intricate connection between stress and its impact on the body is essential in appreciating the value of massage therapy.

Stress’s Toll on Health:

Persistent stress has been linked to an increased risk of chronic diseases. Research indicates that ongoing stress can elevate the chances of cardiovascular diseases and digestive problems by 60%. Moreover, it accelerates the ageing process and compromises immune system functionality. The need to combat stress before it takes a toll on day-to-day life is paramount.

Massage as a Stress Buster:

Massage therapy emerges as a powerful tool in the battle against stress. Beyond its physical benefits, massages induce a state of relaxation that helps alleviate anxiety, reduce built-up tension, and contribute to an overall sense of calm. By addressing stress proactively, individuals can mitigate the risk of associated health issues.

Understanding the Benefits of Massage Therapy:

Massage therapy, when integrated into practices like remedial and Swedish massage, offers a holistic approach to physical and mental wellbeing.

Relief from Aches and Pains:

The primary role of massage therapy is to alleviate the physical discomfort associated with everyday life. Whether it’s tight or sore muscles, massages help improve flexibility, range of motion, and blood circulation. This relief from physical tension directly contributes to stress reduction.

Stress Reduction through Breathing and Pain Relief:

Specialised massage techniques, such as those employed in remedial massages, facilitate slower breathing and targeted pain relief. This combination plays a pivotal role in calming the mind and relaxing the entire body. The result is a rejuvenated and refreshed state, enabling individuals to tackle daily activities with a clearer mindset.

LiveWell Health: Bridging the Gap to Wellbeing

LiveWell Health recognizes the interconnectedness of physical and mental health and offers a diverse range of massage techniques to address various health aspects.

Sports Massages for Enhanced Agility and Recovery:

Tailored for athletes and fitness enthusiasts, sports massage at LiveWell Health contribute to improved agility and faster recovery from sports-related injuries. These massages focus on specific muscle groups, aiding in performance enhancement and injury prevention.

Swedish and Remedial Massages for General Wellbeing:

LiveWell Health’s Swedish and remedial massages go beyond physical relief. They improve circulation, enhance mental health and wellbeing, and provide an overall sense of rejuvenation. The experienced professionals at LiveWell Health ensure that clients receive top-quality treatment tailored to their unique needs.

Reflexology for a focused and specific requirement:

LiveWell Health’s reflexology team carry a mastership in the subject and as such work with people ranging from children to the elderly on issues around stress, womens help, fertility and also palliative care. Reflexology can be used as a more gentle focused approach to massage and gives potential customers the option of something less vigorous.

Conclusion:

As we navigate the challenges of modern life, prioritising both physical and mental wellbeing is crucial. Massage therapy emerges as a holistic approach to achieving this balance. By unravelling the hidden benefits of massages, particularly their impact on stress relief, LiveWell Health aims to empower individuals to proactively manage their health. Whether addressing aches and pains, enhancing athletic performance, or promoting overall mental wellbeing, the diverse range of massages offered by LiveWell Health stands as a testament to their commitment to comprehensive wellness.

For more information on how massage therapy and reflexology can benefit you, contact us on 07939 212 739 or via email at info@livewellhealth.co.uk.

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