Monthly Archives: June 2012

6 Reasons to Drink Water

6 Reasons to Drink Water
It’s no magic bullet, but the benefits of water are many.

Americans seem to carry bottled water everywhere they go these days. In fact, it has become the second most popular drink (behind soft drinks). But water lovers got a jolt recently when we heard that a new report had found that the benefits of drinking water may have been oversold. Apparently, the old suggestion to drink eight glasses a day was nothing more than a guideline, not based on scientific evidence.

But don’t put your water bottle or glass down just yet. While we may not need eight glasses, there are plenty of reasons to drink water. In fact, drinking water (either plain or in the form of other fluids or foods) is essential to your health.

“Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day,” says Joan Koelemay, RD, dietitian for the Beverage Institute, an industry group.

Kaiser Permanente nephrologist Steven Guest, MD, agrees: “Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health,” he says.

When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp.

Here are six reasons to make sure you’re drinking enough water or other fluids every day:

1. Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

“Through the posterior pituitary gland, your brain communicates with your kidneys and tells it how much water to excrete as urine or hold onto for reserves,” says Guest, who is also an adjunct professor of medicine at Stanford University.

When you’re low on fluids, the brain triggers the body’s thirst mechanism. And unless you are taking medications that make you thirsty, Guest says, you should listen to those cues and get yourself a drink of water, juice, milk, coffee — anything but alcohol.

“Alcohol interferes with the brain and kidney communication and causes excess excretion of fluids which can then lead to dehydration,” he says.

2. Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

“What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake,” says Penn State researcher Barbara Rolls, PhD, author of The Volumetrics Weight Control Plan.

Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

3. Water Helps Energize Muscles. Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. “When muscle cells don’t have adequate fluids, they don’t work as well and performance can suffer,” says Guest.

Drinking enough fluids is important when exercising. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

4. Water Helps Keep Skin Looking Good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don’t expect over-hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD.

“Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration,” he says. “But once you are adequately hydrated, the kidneys take over and excrete excess fluids.”

You can also help “lock” moisture into your skin by using moisturizer, which creates a physical barrier to keep moisture in.

5. Water Helps Your Kidneys. Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine, explains Guest. “Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate,” he says.

When you’re getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions.

If you chronically drink too little, you may be at higher risk for kidney stones, especially in warm climates, Guest warns.

6. Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration — and the result is constipation.

“Adequate fluid and fiber is the perfect combination, because the fluid pumps up the fiber and acts like a broom to keep your bowel functioning properly,” says Koelemay.

5 Tips to Help You Drink More

If you think you need to be drinking more, here are some tips to increase your fluid intake and reap the benefits of water:

Have a beverage with every snack and meal.

Choose beverages you enjoy; you’re likely to drink more liquids if you like the way they taste.

Eat more fruits and vegetables.

Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.

Keep a bottle of water with you in your car, at your desk, or in your bag.

Choose beverages that meet your individual needs. If you’re watching calories, go for non-caloric beverages or water.

What makes your knuckles pop?

What makes your knuckles pop?

lest you think this is a sweet gesture, there ...

lest you think this is a sweet gesture, there was some knuckle-cracking afterwards. OW. (Photo credit: Wikipedia)

If you’ve ever laced your fingers together, turned your palms away from you and bent your fingers back, you know what knuckle popping sounds like. Joints produce that CRACK when bubbles burst in the fluid surrounding the joint.

Joints are the meeting points of two separate bones, held together and in place by connective tissues and ligaments. All of the joints in our bodies are surrounded by synovial fluid, a thick, clear liquid. When you stretch or bend your finger to pop the knuckle, you’re causing the bones of the joint to pull apart. As they do, the connective tissue capsule that surrounds the joint is stretched.

By stretching this capsule, you increase its volume. And as we know from chemistry class, with an increase in volume comes a decrease in pressure. So as the pressure of the synovial fluid drops, gases dissolved in the fluid become less soluble, forming bubbles through a process called cavitation. When the joint is stretched far enough, the pressure in the capsule drops so low that these bubbles burst, producing the pop that we associate with knuckle cracking.

It takes about 25 to 30 minutes for the gas to redissolve into the joint fluid. During this period of time, your knuckles won’t crack. Once the gas is redissolved, cavitation is once again possible, and you can start popping your knuckles again.

As for the harms associated with this habit, according to Anatomy and Physiology Instructors’ Cooperative, only one in-depth study regarding the possible detriments of knuckle popping has been published. This study, done by Raymond Brodeur and published in the Journal of Manipulative and Physiological Therapeutics, examined 300 knuckle crackers for evidence of joint damage. The results revealed no apparent connection between joint cracking and arthritis; however, habitual knuckle poppers did show signs of other types of damage, including soft tissue damage to the joint capsule and a decrease in grip strength. This damage is most likely a result of the rapid, repeated stretching of the ligaments surrounding the joint. A professional baseball pitcher experiences similar, although obviously heightened, effects in the various joints of his pitching arm. But assuming you haven’t signed a multimillion dollar contract to constantly pop your knuckles, it hardly seems worth the possible risk to your joints.

On the positive side, there’s evidence of increased mobility in joints right after popping. When joints are manipulated, the Golgi tendon organs (a set of nerve endings involved in humans’ motion sense) are stimulated and the muscles surrounding the joint are relaxed. This is part of the reason why people can feel “loose” and invigorated after leaving the chiropractor’s office, where cavitation is induced as part of the treatment. Backs, knees, elbows and all other movable joints are subject to the same kind manipulation as knuckles are.

Massage, Preventing and Treating Scar Tissue

Keloid

Keloid (Photo credit: nollpunkt)

Preventing and Treating Scar Tissue

Though there is no way to entirely get rid of scar tissue aside from avoiding a skin injury, there are ways to minimize its appearance both while the wound is healing and after a scar has formed. Except for keloid scars, most scars will fade on their own even without treatment.

While the wound is healing:

Covering the wound with a bandage — This is particularly important before going out in the sun, since UV rays can cause the newly formed tissue to get discolored and may slow down the healing process.

Cleaning wounds properly — Doctors recommend cleaning a wound with a gentle soap and lukewarm water. Cleaning with hydrogen peroxide, alcohol, or iodine can all damage the newly forming cells and lead to a more noticeable scar.
Soothing gels — Rubbing aloe vera gel on the skin after the wound has closed can help lessen redness. Vitamin E gels are not recommended, since studies show that they are not very effective are minimizing scars.

Anti-itch cream — This can help with the urge to scratch or touch the healing wound, which could irritate it and make a more noticeable scar.

Pressure bandages — Some doctors say that putting a specific type of pressure bandage on a wound can help prevent the appearance of elevated scars since it pushes the collagen down. There are several different brand name versions of these bandages, which are often called scar therapy bandages or scar sheets.

Ways to minimize scars after they form:

Massage — Massaging a scar with lotion or a doctor-recommended gel can help fade many types of scars. This is particularly recommended for keloid scars, since this can keep them from getting sensitive and painful, and can help break down some of the built-up collagen.

Injections — Steroid injections may help with hypertrophic or keloid scars, and atrophic scars can sometimes be filled in with collagen injections. One downside to this type of treatment is that it is almost always temporary, and has to be repeated regularly.

Skin resurfacing — This can be done with lasers or with equipment that works like very fine sandpaper in a procedure called dermabrasion.

Cryotherapy — This is a technique of freezing the scar, and can reduce the appearance of keloid and hypertrophic scars.

In extreme cases, a doctor might recommend surgery. Though surgery can’t get rid of a scar, it can make it less noticeable. Surgery is not recommended for hypertrophic or keloid scars though, since it can make them worse. Another type of treatment for severe scars is radiation therapy, which can sometimes reduce keloid and hypertrophic scars.

Yoga and Massage

Yoga 23

Yoga 23 (Photo credit: o0bsessed)

How can massage help your yoga practice?

 

Ideally muscles slide and glide freely and independently of one another. And while each of us has the potential to voluntarily control all of our skeletal muscles, most of us experience obstacles to that depth of control.

 

Fascia (connective tissue) is forming between the muscles all the time. Lack of movement, long held postural habits, and injury allow the connective tissue to build up over time so that muscles can’t move freely. Getting in between the muscles, and ‘”freeing” them of each other, allows them to slide and glide independently, bringing more control and freedom of movement. Everything in the body is wrapped in fascia. If the fascia is tight (we hold emotions in our fascia!) the muscles can’t lengthen. Massage lengthens and softens the fascia… bringing greater control of muscle tissue and greater flexibility.

 

Massage also brings greater awareness to the yoga practitioner. Bodywork increases awareness to areas of muscle tension….some of which we did not previously know existed. We learn that there are whole muscle groups which have been “asleep” in our yoga practice, and we “awaken” to their usefulness and begin to access them in our daily practice.

 

Trigger points are marble or thumb size areas of hypertonic tissue that create pain and restrict movement. Deactivating trigger points through massage therapy techniques relieves pain and creates openness and increased range of motion.

 

Throughout the session Ron is also working with attention and intention directed towards healing the energetic body. The philosophy of Yoga does not see these two bodies as separate.

Pilates and Massage

Ron is  clinical massage therapists in Singapore. With a Rehabilitative  Massage, a deep soft tissue massage, Therapeutic soft Tissue massage , stress release massage and sport massage , Ron do deeply relaxing yet extremely therapeutic work.

Pilates and massage are wonderful complements. The practice of pilates reveals the imbalances that lie at the core of our structure. Massage can enhance the effects of pilates by assisting in the re-balancing of our bodies, while decreasing recovery time between workouts. Imbalances develop naturally as we use our bodies in daily living. In our society, we are required to sit for hours (even as small children), wear clothes that inhibit our circulation, and walk on hard pavement in restrictive shoes. Our bodies are quite adaptable, and adjust to these unnatural conditions by strengthening some muscles while weakening others. For example, we adapt to prolonged sitting by developing short, strong hip flexors, and weak, lengthened hip extensors (glutes and hamstrings). As we stand, our torsos are pulled forward by our short hip flexors and our low back muscles must tighten to keep our torsos from slipping forward off of our pelvic base. Pilates strengthens muscles ignored through years of living in modern society. Strengthening our abdominals supports our low backs. Strengthening individual, delicate foot muscles allows our feet to move more fluidly, and tightening weakened neck muscles allows our heads to slide into a natural position. But what about those other muscles that have become tight while their counterparts have weakened? Through focused exercise and stretching, these muscles will loosen over time. Another way to kickstart the process is to receive massage from a therapist adept in structural integration and balance.

Strengthening one muscle allows, its antagonist (the muscle that performs the opposite action) to relax. Likewise, loosening a muscle, permits strengthening of its antagonist. Receiving a massage between pilates sessions can loosen tightened muscles, increase workout effectiveness, and encourage structural balance. Let’s look at some common pilates exercises & see how massage can help.

TEASER: Many of us have a hard time lifting ourselves into the teaser with control. The teaser requires us to stretch our spines around our abdominals as we contract them. Tight low back muscles prevent us from fully contracting our abdominal muscles. Massage can effectively stretch these low back muscle fibers.

FOOTWORK: Our feet are designed to walk barefoot on springy soil, contouring to the earth with each step. Modern feet can become so stiff that they cannot curl over the foot bar during footwork. This prevents us from accessing the intricate muscles and movements of our feet. Massage can break up adhesions in the soles of our feet, stretch the plantar fascia, and loosen our ankles. When our feet become flexible, we start to feel the micro-movements that make footwork so fascinating. A flexible, yet strong, foot can work more like a hand, supporting and balancing our structure with grace and fluidity.

PULL STRAPS: We do virtually everything with our arms in front of us (cooking, reading, typing and driving) and this causes our chest muscles to become contracted and over-tone, actually pulling our shoulders forward into a stooped position. Pull straps is a great balancing movement for our arms and chests. It strengthens shoulder muscles while stretching the chest. As our shoulder girdle becomes balanced, our shoulders rest back more naturally, our necks become looser, and we can breathe more easily. Many of us experience tightness in our chests, making it difficult to find the right arm position. A massage focused on compression and stretching of our pec muscles can be very influential.

STOMACH SERIES: Some of us experience neck discomfort as we practice pilates. But pilates can be one of the best therapies for neck imbalances, as long as we do the exercises correctly. It is essential to tuck our chins to chests, looking at the navel, as we extend the back of the neck, creating space like you are holding an apple on your collarbone. Because of all the desk work and driving we do, our necks sit forward for sustained periods of time. This forces the suboccipital muscles at the back of our heads to become ultra-contracted, forcing the anterior-superior neck muscles to become weak. Stomach series helps us reverse this painful imbalance by strengthening our anterior neck muscles. It may be difficult to keep your neck in the correct position during this exercises (evidenced by discomfort in the neck during or after the exercise). If this is the case, a massage can stretch the suboccipital muscles to help restore balance to the neck.

People who have done pilates for a while tend to release muscle tension easily during massage. They come to each massage session with different issues, demonstrating that our bodies are malleable & ever-changing when we continually work with them. Achieving balance in our bodies is a process. It is important to simultaneously stretch and strengthen during this process. By continuing to strengthen weak, overstretched muscles as we loosen tight, overused muscles, this balance comes more gracefully.

Ron
Clinical Massage Therapist

Osteopathic Pain Relief Centre PTE. LTD.

Arthritis

Definition: Arthritis is inflammation of one or more of your joints. The main symptoms of arthritis are joint pain and stiffness, which typically worsen with age. The two most common types of arthritis are osteoarthritis and rheumatoid arthritis.
Osteoarthritis is usually caused by normal wear and tear, while rheumatoid arthritis is an autoimmune disorder. Other types of arthritis can be caused by uric acid crystals, infections or even an underlying disease — such as psoriasis or lupus.

Treatments vary, depending on the type of arthritis. The main goals of arthritis treatments are to reduce symptoms and improve quality of life.

Symptoms

The most common signs and symptoms of arthritis involve the joints. Depending on the type of arthritis you have, your signs and symptoms may include:

Pain
Stiffness
Swelling
Redness
Decreased range of motion
Causes

The pain associated with arthritis is caused by joint damage. Joints are made up of the following parts:

Cartilage. A hard, but slick, coating on the ends of bones, cartilage allows bones of the joint to slide smoothly over each other.

Joint capsule. This tough membrane encloses all the joint parts.

Synovium. This thin membrane lines the joint capsule and secretes synovial fluid, which lubricates the joint and nourishes the cartilage.

How arthritis damages joints
The two main types of arthritis damage joints in different ways.

Osteoarthritis. In osteoarthritis, wear-and-tear damage to cartilage can result in bone grinding directly on bone, which causes pain and restricts movement. This wear and tear can occur over many years, or it can be hastened by a joint injury or infection.

Rheumatoid arthritis. In rheumatoid arthritis, the body’s immune system attacks joints and inflames the synovium, causing swelling, redness and pain. The disease can eventually destroy cartilage and bone within the joint.
Risk factors

Risk factors for arthritis include:

Family history. Some types of arthritis run in families, so you may be more likely to develop arthritis if your parents or siblings have the disorder. Your genes can make you more susceptible to environmental factors that may trigger arthritis.

Age. The risk of many types of arthritis — including osteoarthritis, rheumatoid arthritis and gout — increases with age.

Sex. Women are more likely than are men to develop rheumatoid arthritis, while most of the people who have gout are men.

Previous joint injury. People who have injured a joint, perhaps while playing a sport, are more likely to eventually develop arthritis in that joint.

Obesity. Carrying excess pounds puts stress on joints, particularly your knees, hips and spine. Obese people have a higher risk of developing arthritis.
Complications

Severe arthritis, particularly if it affects your hands or arms, can make it difficult for you to take care of daily tasks. Arthritis of weight-bearing joints can keep you from walking comfortably or sitting up straight. In some cases, joints may become twisted and deformed.

Physical therapy can be helpful for some types of arthritis. Exercises can improve range of motion and strengthen the muscles surrounding joints. In some cases, splints or braces may be warranted.

Surgery
If conservative measures don’t help, your doctor may suggest surgery, such as:

Joint replacement. This procedure removes your damaged joint and replaces it with an artificial one. Joints most commonly replaced are hips and knees.

Joint fusion. This procedure is more often used for smaller joints, such as those in the wrist, ankle and fingers. It removes the ends of the two bones in the joint and then locks those ends together until they heal into one rigid unit.
Lifestyle and home remedies

Weight loss. If you’re obese, losing weight will reduce the stress on your weight-bearing joints. This may increase your mobility and limit future joint injury.

Exercise. Regular exercise can help keep your joints flexible. Swimming or water aerobics is often a good choice because the buoyancy of the water reduces stress on weight-bearing joints.

Heat and cold. Heating pads or ice packs may help relieve arthritis pain.

Assistive devices. Using canes, walkers, raised toilet seats and other assistive devices can help protect your joints and improve your ability to perform daily tasks.

Alternative medicine

Many people use alternative remedies for arthritis, but there is little reliable evidence to support the use of many of these products. Some alternative remedies appear to reduce the symptoms of some types of arthritis but not others. The most promising alternative remedies for arthritis include:

Acupuncture. This therapy uses fine needles inserted at specific points on the skin to reduce many types of pain, including that caused by some types of arthritis.

Glucosamine. Although study results have been mixed, it now appears that glucosamine works no better than placebo. However, glucosamine and the placebo both relieved arthritis pain better than taking nothing, particularly in people who have moderate to severe pain.

Transcutaneous electrical nerve stimulation (TENS). Using a small device that produces mild electrical pulses, TENS therapy stimulates nerves near the aching joint and may interfere with the transmission of pain signals to the brain.

Yoga or tai chi. The slow, stretching movements associated with yoga and tai chi may help improve joint flexibility and range of motion in people with some types of arthritis.

Sports massage helps with Arthritis,Pilates by warming up the various muscles and joints. Muscles that are properly massaged and stretched possess the ability to generate more power because of greater elasticity, which translates to its ability to absorb more impact when performing Pilate exercises, resulting in lower risk of injury.
The benefits of sports massage include releasing stubborn knots, relieving delayed-onset muscle soreness (DOMS), reducing muscle tightness, enhancing recovery and preventing future injuries.
Sports massage services are available at OPRC by Ronald Villegas. To book an appointment contact our Clinic 65.6327.8545.

Tennis Elbow

Tennis Elbow
“Tennis elbow” is a common term for a condition caused by overuse of arm and forearm muscles that results in elbow pain. You don’t have to play tennis to get this, but the term came into use because it can be a significant problem for some tennis players.
Tennis elbow is caused by either abrupt or subtle injury of the muscle and tendon area around the outside of the elbow. Tennis elbow specifically involves the area where the muscles and tendons of the forearm attach to the outside bony area (called the lateral epicondyle) of the elbow. Your doctor may call this condition lateral epicondylitis. Another common term, “golfer’s elbow,” refers to the same process occurring on the inside of the elbow — what your doctor may call medial epicondylitis. Overuse injury can also affect the back or posterior part of the elbow as well.

Tennis elbow most commonly affects people in their dominant arm (that is, a right-handed person would experience pain in the right arm), but it can also occur in the nondominant arm or both arms.
What Are the Symptoms of Tennis Elbow?
Symptoms of tennis elbow include:
• Pain slowly increasing around the outside of the elbow. Less often, pain may develop suddenly.
• Pain is worse when shaking hands or squeezing objects.
• Pain is made worse by stabilizing or moving the wrist with force. Examples include lifting, using tools, opening jars, or even handling simple utensils such as a toothbrush or knife and fork.
Who Gets Tennis Elbow?
Tennis elbow affects 1% to 3% of the population overall and as many as 50% of tennis players during their careers. Less than 5% of all tennis elbow diagnoses are related to actually playing tennis.
Tennis elbow affects men more than women. It most often affects people between the ages of 30 and 50, although people of any age can be affected.
Although tennis elbow commonly affects tennis players, it also affects other athletes and people who participate in leisure or work activities that require repetitive arm, elbow, and wrist movement. Examples include golfers, baseball players, bowlers, gardeners or landscapers, house or office cleaners (because of vacuuming, sweeping, and scrubbing), carpenters, mechanics, and assembly-line workers.
How Is Tennis Elbow Diagnosed?
Tennis elbow cannot be diagnosed from blood tests and rarely by X-rays. Rather, it is usually diagnosed by the description of pain you provide to your doctor and certain findings from a physical exam.
Since many other conditions can cause pain around the elbow, it is important that you see your doctor so the proper diagnosis can be made. Then your doctor can prescribe the appropriate treatment.
Tennis elbow usually is successfully treated by medical means — such as cortisone injections — and only rarely requires surgery.
The type of treatment prescribed for tennis elbow will depend on several factors, including age, type of other drugs being taken, overall health, medical history, and severity of pain. The goals of treatment are to reduce pain or inflammation, promote healing, and decrease stress and abuse on the injured elbow.
Tennis Elbow

How Is Pain and Inflammation Reduced in Tennis Elbow?
To reduce the pain and inflammation of tennis elbow, try:
• Rest and avoid any activity that causes pain to the sore elbow.
• Apply ice to the affected area.
• Take nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen.
• Cortisone-type medication may be injected into the sore area by your doctor.
How Can I Promote Healing of My Tennis Elbow?
This step begins a couple of weeks after the pain of tennis elbow has been reduced or eliminated. It involves specific physical-therapy exercises to stretch and strengthen muscles and tendons around the injured elbow. Any activity that aggravates the pain must be avoided.
How Do I Decrease Stress and Abuse on Tennis Elbow?
To help lessen the continued stress and abuse on tennis elbow:
• Use the proper equipment and technique in sports and on the job.
• Use of a counter-force brace, an elastic band that wraps around the forearm just below the injured elbow (tendon) may help to relieve pain in some people.
What Is the Outlook for People With Tennis Elbow?
Overall, 90% to 95% of people with tennis elbow will improve and recover with the treatment plan described. However, about 5% of people will not get better with conservative treatment and will need surgery to repair the injured muscle-tendon unit around the elbow. For 80% to 90% of people who have surgery, it results in pain relief and return of strength.
physiotherapy
Other treatment for tennis elbow pain includes physical rehabilitation (rehab), acupuncture, topical nitric oxide, shock wave therapy, and transcutaneous electrical nerve stimulation (TENS).
Physical rehab is combined with tendon rest to restore flexibility and build muscle strength. Rehab is needed after surgery too.
Other Treatment Choices
A physical rehab program includes:
• Relieving pain.
• Maintaining good overall physical fitness.
• Exercises, including warm-ups , stretching , and strengthening .
• Learning new techniques for certain movements; using equipment that best suits your ability, body size, and strength; and limiting activities that require grasping or twisting arm movements.
• Retraining and ergonomic changes at your work site. For more information, see the topic Office Ergonomics.

Complementary or alternative medicine treatments
Complementary or alternative treatments are sometimes used along with traditional therapy to treat tennis elbow. Although there is no solid scientific evidence that these therapies relieve pain and restore elbow flexibility and strength, some people report them as helpful. Complementary or alternative treatments may include:
• Acupuncture. Small studies report tennis elbow relief after acupuncture treatment. But there is not enough strong evidence to support or refute this treatment.5
• Topical nitric oxide. In a patch form, nitric oxide is applied to the elbow to speed recovery. This medicine has been used as a treatment for tennis elbow for a short time. One study showed positive results.6
Transcutaneous electrical nerve stimulation (TENS). TENS is sometimes used to treat tennis elbow, usually in a physical therapy setting.
• Extracorporeal shock wave therapy. A review of shock wave therapy for tennis elbow had conflicting findings. Some studies reported that shock wave therapy improved tennis elbow recovery. But others found that it offered no therapeutic benefit when compared to placebo treatment.7
What To Think About
A physical rehab program not only helps heal injured tendons and muscles but also helps prevent further injury.
Physical rehab combined with tendon rest is the main tennis elbow treatment. Corticosteroid shots are only considered if several weeks of rest and rehab have not reduced symptoms. Surgery may be considered after 6 to 12 months of nonsurgical treatment.
If the type of work you do is causing your injury, an occupational therapist may help you change how you are working or the kind of work that you do.

How a desk job damages your body:

How a desk job damages your body:
After scientists reveal office workers are more prone to bowel cancer, the full impact of sitting down all day

Singaporean workers spend more time sitting behind a desk than doing anything else. As a result, we’re suffering from backache and poor posture. And this week, research revealed that people who work in sedentary jobs for ten or more years are doubling their risk of bowel cancer. Here, we reveal the other effects your office job is having on your body…
Office workers who don’t get up and walk around every hour can gain two to three pounds a year

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