Supermoderador Aless 4675 Postado Maio 1, 2012 às 11:59 Supermoderador Postado Maio 1, 2012 às 11:59 Bom pessoal, ontem tive os primeiros sintomas e aparentemente eu tenho tendinite no antebraço. Estou pesquisando sobre tendinite (em ingles) e vou ir postando aqui o que eu encontrar e as fontes, e com o tempo, se tiver interessados, traduzindo. 1) TENDONITIS: DEFINITION: The pain you are having is due to tendonitis -- an inflammation around a muscle tendon. It's usually caused by overuse or repeated minor injuries (strains) of the tendon. Therapy: Tendonitis can take anywhere from two weeks to six months to heal. In fact, you may actually worsen for a few days despite treatment. Tendonitis is usually treated with rest, manipulative medicine, local heat, and anti-inflammatory medication such as ibuprofen or aspirin. Sometimes cold packs are recommended if the tendonitis has just started. If the pain is severe or prolonged, cortisone injections may be required. IF PROBLEMS: Call the doctor if pain or swelling become severe, if new discoloration or redness appears, or if numbness is noted. Tendonitis INTRODUCTION Background: Tendonitis is an inflammatory condition characterized by pain at tendinous insertions into bone. Common sites of tendonitis include the rotator cuff of the shoulder (supraspinatus and bicipital tendons), insertion of the wrist extensors (lateral epicondylitis or tennis elbow) and flexors (medial epicondylitis) at the elbow, patellar and popliteal tendons and iliotibial band at the knee, insertion of the posterior tibial tendon in the leg (shin splints) and the Achilles tendon at the heel. Pathophysiology: Tendonitis is most commonly due to overuse. Pathologic changes consistent with chronic inflammation are usually seen. Tissue degeneration characterized by cell atrophy may also be seen. Calcium can deposit along the course of the tendon (calcific tendinitis) with the shoulder being the most common. Mortality/Morbidity: Chronic tendonitis can lead to weakening of the tendon and subsequent rupture. Age: Middle-aged adults are most susceptible to the development of tendonitis. CLINICAL History: Lateral epicondylitis Pain lateral aspect of elbow, worse with grasping and twisting. History of playing racquet sports and manual labor. Medial epicondylitis Most common in little league pitchers, golfers and bowlers. Pain located at medial aspect of the elbow. Rotator cuff tendonitis History of participating in overhead activities such as painting. Deep ache in shoulder and painful range of motion. Patellar tendonitis Insidious onset of well localized anterior knee pain. Common in jumping sports (e.g., basketball, volleyball and high jumping) and running. Pain worsens when going from sitting to standing position or walking or running uphill. Popliteus tendonitis Lateral knee pain; Running downhill a risk factor. Iliotibial band syndrome Lateral knee pain. May be seen in cyclists, dancers, long distance runners, football players and military recruits. Shin splints Pain anteromedial aspect of the lower leg. Runners running on hard surfaces without proper footwear are predisposed to this condition. Achilles tendonitis Heel pain; Uphill running and runners running on hard surfaces are predisposed to this condition. Physical: Lateral epicondyliits Pain to palpation over the lateral epicondyle of the elbow. Pain at the elbow with resisted dorsiflexion of the wrist. Medial epicondylitis Pain to palpation of the medial epicondyle of the elbow. Pain at the elbow with resisted flexion of the wrist. Supraspinatus tendonitis Pain to palpation over the greater tuberosity where the suprspinatus tendon inserts. Pain with greater than 60 degrees of passive abduction and external rotation (tendon compressed by acromion). Bicipital tendonitis Pain to palpation over anterior shoulder. Focal tenderness over groove on humerus between the greater and lesser trochanters. Pain with biceps resistance test (shoulder flexion against resistance with elbow extended and forearm supinated). Positive Yergason's or Speed's test-pain with resisted supination of the wrist with the elbow flexed at 90 degrees and the arm adducted against the body. Patellar tendonitis Tenderness at patellar tendon insertion into lower pole of the patella. Popliteus tendonitis Tender posteriorlateral joint line. Tendon palpated most easily when lateral ankle of the affected leg rests on the opposite knee. The lateral collateral ligament is most prominent in this position and the popliteus is palpated just anterior to it and above the joint line. Positive Webb's test with patient supine, the knee flexed to 90 degrees and the leg internally rotated, resisted external rotation illicits pain. Iliotibial band syndrome Pain localized to lateral femoral condyle. With patient supine and knee flexed to 90 degrees, have patient extend knee while exerting pressure over the lateral femoral condyle. At 30 degrees of flexion the patient will experience pain as the iliotibial band crosses the epicondyle. Positive Renne test (flexing knee while standing with weight on affected knee results in pain at about 30 degrees of flexion). Shin splints Pain referred to anteromedial aspect of lower leg. Achilles tendonitis Localized tenderness approximately 6 cm proximal to the Achilles insertion on the heel. Pain with resisted plantar flexion of the ankle. Crepitus may be palpable with severe cases. Causes: Overuse is the most common etiology. Physical work-related factors Intense, repeated and sustained exertion Awkward, sustained or extreme postures Insufficient recovery time between activities Vibration Cold temperatures Psychosocial work-related factors Monotonous work Time pressure High work load Lack of peer support Poor supervisor-employee relationship Multiple case reports of tendonitis (particularily Achilles tendonitis) in patients receiving fluoroquinolone treatment has suggested a relationship between these agents and the development of tendinitis. The Food and Drug Administration has added a warning about the risk of tendinitis and tendon rupture on the label of fluoroquinolones marketed in the U.S. DIFFERENTIALS Ankle, Soft-tissue Injures Arthritis, Rheumatoid Bursitis Carpal Tunnel Syndrome Compartment Syndrome, Extremity Deep Venous Thrombosis and Thrombophlebitis Gonorrhea Gout and Pseudogout Hand Infections Knee, Soft Tissue Injuries Plantar Fasciitis Psoriasis Reiter's Syndrome Rotator Cuff Injuries Tenosynovitis Other Problems to be Considered: Osteoarthritis WORKUP Imaging Studies: Radiographs may be indicated if there is a history of trauma, but they are usually negative with tendonitis. Occasionally a fleck of bone may be visualized suggesting an avulsion fracture at the site of tendinous insertion. A roughened appearance of the bone at the site of tendinous insertion may suggest periostitis. Calcium deposits along the tendon may be visualized with calcific tendonitis. MRI and ultrasonography have proven useful in the diagnosis of tendonitis but are still considered experimental diagnostic studies. Procedures: Peritendinous lidocaine/corticosteroid injection May consider for cases of tendonitis that have failed conservative therapy with rest, immobilization and antiinflammatory agents Injection of the Achilles tendon should never be done since there have been cases of Achilles rupture reported following a single injection of corticosteroid. Repetitive corticosteroid injections in any site as well as injection directly into a tendon should be avoided because of the risk of tendon rupture. TREATMENT Emergency Department Care: Rest Ice for first 24-48 hours Nonsteroidal antiinflammatory agents Splinting/immobilization Sling for rotator cuff tendonitis Tennis elbow splint Heel padding for Achilles tendonitis (decreases tension on tendon during heel strike) Consultations: An ED consultation is seldom necessary for tendonitis. MEDICATION Nonsteroidal anti-inflammatory agents are the mainstay of medical therapy for tendonitis. Drug Category: Nonsteroidal anti-inflammatory agents - For analgesic and antiinflammatory properties Drug Name Ibuprofen (Motrin, Advil, others) - Generally the initial drug of choice since it is effective and less expensive than the other nonsteroidal antiinflammatory agents. GI effects can be minimized by taking with at least 4 oz of water. Adult Dose 400 mg q4-6h, 600 mg q6h or 800 mg q8h Maximum dose of 2400 mg daily Contraindications Ibuprofen or other NSAID allergy, active bleeding diathesis Interactions Not generally significant if therapy 5 days or less Pregnancy D - Unsafe in pregnancy Precautions Renal failure, peptic ulcer disease, ASA allergy Drug Name Naproxen (Naprosyn, Aleve) - Also inexpensive and effective Adult Dose 200-250 mg q6-8h or 500 mg bid Maximum dose 1 g/d Contraindications Naprosyn or other NSAID allergy, active bleeding diathesis Interactions Not generally significant if therapy 5 days or less Pregnancy D - Unsafe in pregnancy Precautions Renal insufficiency, peptic ulcer disease, ASA allergy FOLLOW-UP Further Inpatient Care: Patients resistant to conservative therapy rarely require arthroscopic or open surgical treatment for tendon decompression and tenodesis. Further Outpatient Care: Follow-up within 1-2 weeks with the patient's primary care provider is appropriate in most cases of tendonitis. Specialty follow-up with orthopedics may be indicated in cases resistant to conservative therapy. Complications: Chronic disability Tendon rupture Adhesive capsulitis (shoulder tendinitis) Prognosis: In general prognosis is very good with rest and conservative therapy. Patient Education: Quadriceps stengthening exercises for patellar tendonitis Change in training routine/equipment if indicated Proper footwear, running on softer surfaces and avoiding hills for runners with Achilles tendonitis Proper backhand technique, using a less tightly strung racket and playing on slower surfaces for patients with tennis elbow Range of motion exercises for patients with rotator cuff tendonitis to avoid complication of adhesive capsulitis Fonte: http://pages.swcp.com/~tanman/ho/Tendonitis.txt ________________________________________________________________________________________________ 2) Can You Reduce and Eliminate Inflammation? Yes, you can. Do you REALLY want to know how to reduce inflammation? Yes you do. Did you know that you can effectively stop the inflammation process? Even stubborn, chronic inflammation. Inflammation has it benefits, but in my experience, you heal much better and faster without it, or at least with it minimized such that you get all the benefits without any of the negatives. This page not only contains information about How to reduce inflammation but also the Why it works. You are probably in pain now and if you knew how to get out of pain, you already would have. Tendon inflammation from Tendonitis can cause chronic, and debilitating pain. This is why you want to learn how to reduce inflammation. I must warn you. Inflammation reduction is an art -and- a science. You need to learn what works, and then experiment with how it works best for -you- and your exact situation. This website, and this page specifically, is exactly the resource you need if you have Tendonitis and want to become pain free, and stay that way. If you learn how to reduce inflammation you will not only feel less pain, you will actually HAVE less pain. Which is great.... But more importantly, you will not only learn how to reduce inflammation, you will discover how to STOP the Inflammation Process that is a major part of the Pain Causing Dynamic. "There is no better inflammation reducer than what you will find on this page." The first stage of reversing your Tendonitis and/or Carpal Tunnel Syndrome is to reduce the Process of Inflammation you have going on. This is vital to getting you out of pain now, and keeping you out of pain later. There is nothing fancy about How To Reduce Inflammation. On the surface it is very, very simple. Don't discount it because of that. Try what I suggest, exactly as I suggest that you do it, then make up your mind. At the bottom of this page is a short explanation as to how this works. You will notice that I do not suggest Anti-inflammatory Medicine or Corticosteroid shots. In my professional opinion, they can be effective in the very short term, but do not counter and certainly can not end the pain causing inflammation process. Nor do they beneficially affect your structure so they can't stop or reverse the Downward Spiral of pain and tightness. My practice consists almost entirely of people with chronic inflammation. And the reason it's chronic inflammation is because all the usual methods just aren't the right tool for the job of getting rid of it. Have you been on anti-inflammatories for long periods of time? Still hurt? Still have inflammation? If I'm going to try an inflammation reducer, I want the best inflammation reducer. And that means the most results for the smallest amount of time and effort. Below you will find a short 'Do This' description for each of the various kinds of Tendonitis. I'm not going to talk a lot about each one, I'm just going to tell you what to do if you have... If You Have Achilles Tendonitis How To Reduce InflammationHow to Reduce Inflammation if you have Achilles Tendonitis: ICE MASSAGE This is your primary anti-inflammation treatment. 1. Buy some Dixie Cups. Fill them with water and freeze them in a freezer. 2. At least 4 times a day, pull out a Dixie Cup and tear off the top half inch or so. 3. Ice Massage the most painful part of the muscle/Achilles tendon with the ice cube in the Dixie Cup. 4. For a minimum of 5 minutes (at least 4 times per day), push the ice into the painful area. Up and down the painful parts. (Keep it moving, don't just let the ice sit in one spot.) In a sense, you want to gently grind on anything that hurts, and everything connected to it. If your skin gets numb from the cold, it's time to stop. You don't have to work it that long, but depending on how much real estate you have to cover to ice massage your injury, this might take you 5 minutes or more. Cold is very effective. It is even more effective when you 'push' the cold deeper into your structure. It is even MORE effective when you gently rub cold 'into' an injured structure. How do you know you're at the right spot? Keep pressing and rubbing around. You'll KNOW when you're on it..... You are likely to find a very specific, sharply painful 'hot spot'. WARNING!: It can take up to 2, 3, or 4 days to feel benefit. There is a lot going on in your structure, it can take a while for all that to reverse. At a certain point, you will turn a corner and feel great benefit. And make sure that you work the actual tendon(s) to reduce tendon inflammation. ICE PACK This is a secondary treatment to add in before and/or after Ice Massage. 1. Get an ice pack as big and as heavy as you can find. This can be an ice pack, a frozen gel pack, or a giant pack of frozen corn. (I don't suggest frozen peas as they start to smell like....well...peas as they thaw.) 2. Center the heavy icepack on the painful tendon. Arrange the ice pack so it covers as much of your flesh as possible. 3. Let it stay on for 10-15 minutes. You can strap it to your lower leg/ankle if it is necessary to move around, that's fine. Do this at least once before ice massaging and once after. Always wait at least 10-15 minutes between taking ice off and putting it back on. You can do this throughout the day, too. Ice is your friend. The more you do, the better you will feel. I urge you to treat this as a serious experiment for 7 days. Not only will it make me look good, but your Achilles will feel amazingly better if you do this -exactly- for a week. Feel free to email me with questions, comments, etc. Find out more about Achilles Tendonitis. If You Have Carpal Tunnel Syndrome How To Reduce InflammationHow to Reduce Inflammation if you have Carpal Tunnel Syndrome: ICE DIP a.k.a. Super Icing! 1. Find a (kitchen) sink. 2. Fill it up with water and ice and/or frozen water bottles. 3. Repeatedly over a two hour period, dip your entire hand and forearms into an Ice Dip in your sink for 5-10 seconds. 5-10 seconds ONLY. Repeat this a minimum of 10 times, while you're making dinner, when a commercial comes on, between chores, etc. Carpal Tunnel Symptoms can be caused by B-6 deficiency. Which gets really interesting when you take into account that Inflammation Causes Vitamin B6 Deficiency. Sometimes it's a question of which came first, the chicken or the egg? Inflammation first or pain first or B6 deficiency first? Who cares? Make sure your B6 is up to snuff, Ice Dip, and see what happens. There's a few factors involved in knowing how to reduce inflammation. Inflammation chemical, nutritional deficiency, etc. You want the CUMULATIVE effect of Ice Dipping over and over. Just your forearm, not your whole body like this guy in the picture. (Although that would be very very good for you!) I urge you to treat this as a serious experiment for 7 days. Not only will it make me look good, but your hands/wrists/forearms will feel amazingly better if you do this for a week. WARNING!: It can take up to 2, 3, or 4 days to feel benefit. There is a lot going on in your structure, it can take a while for all that to reverse. At a certain point, you will turn a corner and feel great benefit. Feel free to email me with questions, comments, etc. Find out more about Carpal Tunnel Syndrome. If You Have Golfers Elbow How To Reduce InflammationHow to Reduce Inflammation if you have Golfers Elbow: ICE DIP a.k.a. Super Icing! 1. Find a (kitchen) sink. 2. Fill it up with water and ice and/or frozen water bottles. 3. Repeatedly over a two hour period, dip your entire hand and forearm into an Ice Dip in your sink for 5-10 seconds. 5-10 seconds ONLY. You could dip just your forearm and elbow, buy you might as well get your whole lower arm/hand. Repeat this a minimum of 10 times, while you're making dinner, when a commercial comes on, between chores, etc. You want the CUMULATIVE effect of Ice Dipping over and over. If you are extra motivated to get out of pain, also ad this in: ICE MASSAGE 1. Buy some Dixie Cups. Fill them with water and freeze them in a freezer. 2. At least four times a day, pull out a Dixie Cup and tear off the top half inch or so. 3. Ice Massage the most painful part of the muscle/tendon at your elbow joint with the ice cube in the Dixie Cup. 4. For about 5 minutes, push the ice into the painful area. Up and down the painful parts. (Keep it moving, don't just let the ice sit in one spot.) In a sense, you want to gently grind on anything that hurts, and everything connected to it. Cold is very effective. It is even more effective when you 'push' the cold deeper into your structure. It is even MORE effective when you gently rub cold 'into' an injured structure. How do you know you're at the right spot? Keep pressing and rubbing around. You'll KNOW when you're on it..... I urge you to treat this as a serious experiment for 7 days. Not only will it make me look good, but your hands/wrists/forearms/elbow will feel amazingly better if you do this for a week. WARNING!: It can take up to 2, 3, or 4 days to feel benefit. There is a lot going on in your structure, it can take a while for all that to reverse. At a certain point, you will turn a corner and feel great benefit. And make sure that you work the actual tendon(s) to reduce tendon inflammation. Feel free to email me with questions, comments, etc. If You Have Tennis Elbow How To Reduce InflammationHow to Reduce Inflammation if you have Tennis Elbow: ICE DIP a.k.a. Super Icing! 1. Find a (kitchen) sink. 2. Fill it up with water and ice and/or frozen water bottles. 3. Repeatedly over a two hour period, dip your entire hand and forearm into an Ice Dip in your sink for 5-10 seconds. 5-10 seconds ONLY. You could dip just your forearm and elbow, buy you might as well get your whole lower arm/hand. Repeat this a minimum of 10 times, while you're making dinner, when a commercial comes on, between chores, etc. You want the CUMULATIVE effect of Ice Dipping over and over. Do this a minimum of 7 days in a row. If you are extra motivated to get out of pain, also add this in: ICE MASSAGE 1. Buy some Dixie Cups. Fill them with water and freeze them in a freezer. 2. At least four times a day, pull out a Dixie Cup and tear off the top half inch or so. 3. Ice Massage the most painful part of the muscle/tendon at your inner elbow joint with the ice cube in the Dixie Cup. 4. For about 5 minutes, push the ice into the painful area. Up and down the painful parts. (Keep it moving, don't just let the ice sit in one spot.) In a sense, you want to gently grind on anything that hurts, and everything connected to it. Cold is very effective. It is even more effective when you 'push' the cold deeper into your structure. It is even MORE effective when you gently rub cold 'into' an injured structure. How do you know you're at the right spot? Keep pressing and rubbing around. You'll KNOW when you're on it..... I urge you to treat this as a serious experiment for 7 days. Not only will it make me look good, but your hands/wrists/forearms/elbow will feel amazingly better if you do this for a week. WARNING!: It can take up to 2, 3, or 4 days to feel benefit. There is a lot going on in your structure, it can take a while for all that to reverse. At a certain point, you will turn a corner and feel great benefit. And make sure that you work the actual tendon(s) to reduce tendon inflammation. Feel free to email me with questions, comments, etc. Find out more about Tennis Elbow. If You Have Wrist Tendonitis How To Reduce InflammationHow to Reduce Inflammation if you have Wrist Tendonitis: ICE DIP a.k.a. Super Icing! The Best Inflammation Reducer! 1. Find a (kitchen) sink. 2. Fill it up with water and ice and/or frozen water bottles. 3. Repeatedly over a two hour period, dip your entire hand and forearms into an Ice Dip in your sink for 5-10 seconds. 5-10 seconds ONLY. Repeat this a minimum of 10 times, while you're making dinner, when a commercial comes on, between chores, etc. You want the CUMULATIVE effect of Ice Dipping over and over. ICE MASSAGE If ice dipping for 3-7 days doesn't totally take care of your pain issue, add in ice massage to specific injury spots. 1. Buy some Dixie Cups. Fill them with water and freeze them in a freezer. 2. At least 4 times a day, pull out a Dixie Cup and tear off the top half inch or so. 3. Ice Massage the most painful part of the wrist tendon with the ice cube in the Dixie Cup. 4. For a minimum of 5 minutes (at least 4 times per day), push the ice into the painful area. Up and down the painful parts. (Keep it moving, don't just let the ice sit in one spot.) In a sense, you want to gently grind on anything that hurts, and everything connected to it. If your skin gets numb from the cold, it's time to stop. You don't have to work it that long, but depending on how much real estate you have to cover to ice massage your injury, this might take you 5 minutes or more. Cold is very effective. It is even more effective when you 'push' the cold deeper into your structure. It is even MORE effective when you gently rub cold 'into' an injured structure. How do you know you're at the right spot? Keep pressing and rubbing around. You'll KNOW when you're on it..... You are likely to find a very specific, sharply painful 'hot spot'. I urge you to treat this as a serious experiment for 7 days. Not only will it make me look good, but your hands/wrists/forearms will feel amazingly better if you do this for a week. WARNING!: It can take up to 2, 3, or 4 days to feel benefit. There is a lot going on in your structure, it can take a while for all that to reverse. At a certain point, you will turn a corner and feel great benefit. And make sure that you work the actual tendon(s) to reduce tendon inflammation. Feel free to email me with questions, comments, etc. Find out more about Wrist Tendonitis. If you have Trigger Finger or Trigger Thumb How To Reduce InflammationHow to Reduce Inflammation if you have Trigger Finger or Trigger Thumb: ICE DIP a.k.a. Super Icing! 1. Find a (kitchen) sink. 2. Fill it up with water and ice and/or frozen water bottles. 3. Repeatedly over a two hour period, dip your entire hand and forearms into an Ice Dip in your sink for 5-10 seconds. 5-10 seconds ONLY. Repeat this a minimum of 10 times, while you're making dinner, when a commercial comes on, between chores, etc. You want the CUMULATIVE effect of Ice Dipping over and over. If you are extra motivated to get out of pain, also ad this in: ICE MASSAGE 1. Buy some Dixie Cups. Fill them with water and freeze them in a freezer. 2. At least four times a day, pull out a Dixie Cup and tear off the top half inch or so. 3. Ice Massage the most painful part of your Trigger Finger with the ice cube in the Dixie Cup. 4. For about 5 minutes, push the ice into the painful area. Up and down the painful parts of the finger. (Keep it moving, don't just let the ice sit in one spot.) In a sense, you want to gently grind on anything that hurts, and everything connected to it. Cold is very effective. It is even more effective when you 'push' the cold deeper into your structure. It is even MORE effective when you gently rub cold 'into' an injured structure. I urge you to treat this as a serious experiment for 7 days. Not only will it make me look good, but your thumbs/hands/wrists will feel amazingly better if you do this for a week. WARNING!: It can take up to 2, 3, or 4 days to feel benefit. There is a lot going on in your structure, it can take a while for all that to reverse. At a certain point, you will turn a corner and feel great benefit. And make sure that you work the actual tendon(s) to reduce tendon inflammation. Feel free to email me with questions, comments, etc. Find out more about Trigger Finger Tendonitis. If You Have Rotator Cuff Tendonitis How To Reduce InflammationHow to Reduce Inflammation if you have Rotator Cuff Tendonitis: This one is a bit tricky. Depending on where your pain is located, you may not be able to reach it and may need to talk a friend or family member into giving you a hand. ICE MASSAGE 1. Buy some Dixie Cups. Fill them with water and freeze them in a freezer. 2. At least four times a day, pull out a Dixie Cup and tear off the top half inch or so. 3. Ice Massage the most painful part(s) of your shoulder with the ice cube in the Dixie Cup. 4. For about 5 minutes, push the ice into the painful area. Up and down the painful parts in the shoulder. (Keep it moving, don't just let the ice sit in one spot.) In a sense, you want to gently grind on anything that hurts, and everything connected to it. Depending on how muscular you are, you may have to push that ice cube hard into the shoulder to contact deep enough. Once you get there, you will discover many wonderful things about your shoulder:) When you put pressure on the affected tendon, you'll know it....Rub there for a while and explore the are with the ice. Cold is very effective. It is even more effective when you 'push' the cold deeper into your structure. It is even MORE effective when you gently rub cold 'into' an injured structure. You can use the Ice Pack (see other sections here), but you HAVE to do Ice Massage if you want true Inflammation relief. I urge you to treat this as a serious experiment for 7 days. Not only will it make me look good, but your shoulder will feel amazingly better if you do this for a week. WARNING!: It can take up to 2, 3, or 4 days to feel benefit. There is a lot going on in your structure, it can take a while for all that to reverse. At a certain point, you will turn a corner and feel great benefit. WARNING!: It can take up to 2, 3, or 4 days to feel benefit. There is a lot going on in your structure, it can take a while for all that to reverse. At a certain point, you will turn a corner and feel great benefit. And make sure that you work the actual tendon(s) to reduce tendon inflammation. Feel free to contact me with questions, comments, etc. Find out more about Shoulder Cuff Tendonitis. If You Have Patellar or Knee Tendonitis How To Reduce InflammationHow to Reduce Inflammation if you have Patella Tendonitis or Knee Tendonitis: There are various tendons and ligaments attaching to your knee joint. If you have Knee Tendonitis on a knee tendon or exterior ligament 'ligamentitis', use this method to reduce inflammation. ICE MASSAGE This is your primary anti-inflammation treatment. 1. Buy some Dixie Cups. Fill them with water and freeze them in a freezer. 2. At least 4 times a day, pull out a Dixie Cup and tear off the top half inch or so. 3. Ice Massage the most painful part of the muscle/tendon at your knee joint with the ice cube in the Dixie Cup. 4. For a minimum of 5 minutes (at least 4 times per day), push the ice into the painful area. Up and down the painful parts. (Keep it moving, don't just let the ice sit in one spot.) In a sense, you want to gently grind on anything that hurts, and everything connected to it. If your skin gets numb from the cold, it's time to stop. You don't have to work it that long, but depending on how much real estate you have to cover to ice massage your injury, this might take you 5 minutes or more. Cold is very effective. It is even more effective when you 'push' the cold deeper into your structure. It is even MORE effective when you gently rub cold 'into' an injured structure. How do you know you're at the right spot? Keep pressing and rubbing around. You'll KNOW when you're on it..... You are likely to find a very specific, sharply painful 'hot spot'. ICE PACK This is a secondary treatment to add in before and/or after Ice Massage. 1. Get an ice pack as big and as heavy as you can find. This can be an ice pack, a frozen gel pack, or a giant pack of frozen corn. (I don't suggest frozen peas as they start to smell like....well...peas as they thaw.) 2. Center the heavy icepack on the painful tendon. Arrange the ice pack so it covers as much of your flesh as possible. 3. Let it stay on for 10-15 minutes. You can strap it to your knee if it is necessary to move around, that's fine. Do this at least once before ice massaging and once after. Always wait at least 10-15 minutes between taking ice off and putting it back on. You can do this throughout the day, too. Ice is your friend. The more you do, the better you will feel. I urge you to treat this as a serious experiment for 7 days. Not only will it make me look good, but your knee will feel amazingly better if you do this -exactly- for a week. Feel free to email me with questions, comments, etc. And make sure that you work the actual tendon(s) to reduce tendon inflammation. If You Have Shin Splints How To Reduce InflammationHow to Reduce Inflammation if you have Shin Splints: This is how to reduce inflammation if you have shin splints. Even better, it's free. Well, even better is that it's very very effective. If You Have Plantar Fasciitis How To Reduce InflammationHow to Reduce Inflammation if you have Plantar Fasciitis: The Ice Dip: The #1 Option....a.k.a. Super Icing! 1. Get a large bucket or the equivalent. Something that you can fit your entire foot into. 2. Fill the bucket most of the way with water and ice, or water and frozen water bottle(s). 3. Once it gets cold, dip your foot into the bucket of ice water. 4. Notice that I said 'dip'. Dip your foot into the ice water for 5-10 seconds. 5-10 seconds -only-. 4b. You can actually leave your foot in longer if you want, but the benefit is not worth the suffering:) 5. Take your foot out after 5-10 seconds. 6. Repeat this at least 10 times per day. I suggest doing this 10 times within a two hour period. You are after the CUMULATIVE effect of the anti-inflammation properties of Ice Dipping. I urge you to treat this as a serious experiment for 7 days. Not only will it make me look good, but your feet will feel amazingly better if you do this for a week. WARNING!: It can take up to 2, 3, or 4 days to feel benefit. There is a lot going on in your structure, it can take a while for all that to reverse. At a certain point, you will turn a corner and feel great benefit. Don't ask questions or listen to the complaints in your head. Just try it out and see how well it works:) Find out more about Plantar Fasciitis. Why Does Icing Reduce Inflammation? How To Reduce Inflammation -- Do you know how to reduce inflammation now? After learning How to reduce inflammation, many people wonder Why icing works. The HOW to reduce inflammation is using ice/cold in a particular manner. The WHY is valuable to know also. There is a very simple explanation, even though the actual mechanism is very, very complex. Do keep in mind that knowing how to reduce inflammation is more important than knowing why. In this situation, DOING the activities makes the difference. Knowing why and how without taking action will leave you in pain. Like the rest of the information I've put on this site, my hope is that knowing why, having a complete picture, will help you make the best decisions for your health. How To Reduce Inflammation - Why It Works The Three Most Important Factors for How To Reduce Inflammation: 1. Throughout your body you have arteries that pump blood everywhere. 2. Every little bit of muscle has a small amount of muscle surrounding the tube. 3. Cold makes muscle contract. Imagine for a moment that your tissue is a living sponge. When you put cold on your skin, or dip a body part in water that is cold as ice, it causes muscle to contract. The sponge literally squeezes itself, wringing old fluid out. So let's say that you have Tendonitis. This means that your muscles are a half squeezed sponge, trapping waste product in and keeping new blood and nutrition out. Like a regular sponge, lack of fluid causes it to become dry and crunchy. Waste product and pain enhancing chemical get trapped and continue to cause you pain. When you Super Ice or Ice Massage, the cold forces the sponge to squeeze itself, pushing irritant out. Then you take the cold off, and the body overcompensates and pushes in a lot of new blood, nutrition, and oxygen. Not only does icing reduce pain by getting irritant out and new blood in, but changing the ecology of you tissue like that causes the nervous system to relax, loosen muscles, and allow more even more circulation. Icing does not mask the pain like pain killers and anti-inflammatory drugs. Icing actually helps your body heal itself at a deep structural level and if you do it enough can overwhelm the inflammation process. Whereas surgery causes damage while it deals with a symptom, icing does no harm and helps heal the SOURCE of your pain. How To Reduce Inflammation Caused By B6 Deficiency If you noticed in the Carpal Tunnel Syndrome section above, I said that Inflammation Causes B6 deficiency. Understand that this creates a physical trap. Because B6 deficiency keeps pain and inflammation in place. Chicken or the egg...doesn't matter. If you are B6 deficient caused by inflammation, or anything else, then you may not physically be able to reduce your inflammation process because you literally don't have the pieces of the parts necessary to stop the inflammatory process. So even if your pain isn't called Carpal Tunney, there's no reason not to make sure your B6 is up to snuff. How To Reduce Inflammation of a Tendon One thing to keep in mind with Tendonitis and specific tendon inflammation and using ice and cold as an inflammation reducer, is that an inflamed tendon is not a very squeezable sponge. A muscle is very squeezeable and it's easy to get old fluid out and new fluid in. A tendon, however, is tough, dense, and, well....not very squeezable. So if you are ice massaging, feel free to push that ice cube into that tendon. Force a squeeze. Force that cold deep into the tendon. Chemical can get lodged deep in that very unsqueezable sponge. Force it out. If you have an inflammed tendon and want to reduce pain, try this for at least a few days, and see what happens. Now You Know How To Reduce Inflammation And knowing how to reduce inflammation is a great place to start. Practice. Experiment. Do it like your well being depends on it. Learn how much or how little it takes to work for you and the activities you want to do. Now that you know how to reduce inflammation, put it to work. It takes a little time and attention, but it's free and one of your most effective options. Knowing how to reduce inflammation isn't rocket science, but it's the cheapest and most effective method I know of. Fonte: http://www.tendonitisexpert.com/how-to-reduce-inflammation.html __________________________________________________________________________________________________________________ 3) Anti-Inflammatory Medications Pain Killers and Tendonitis If you have pain from Tendonitis, should you take Anti-Inflammatory drugs or pain killers? The flip answer is 'Sure, why not.' You may notice some pain relief. Every body and every injury is different. Some people find it really helpful. Some don't. Either way, the problem with anti-inflammatories and pain killers is that they will neither reduce Tendonitis itself, nor keep it from getting worse, nor make it all better. If you want to educate yourself more on this topic, keep reading. If you want to jump right to something that will make an immediate difference, find out How To Reduce Inflammation. Anti-Inflammatory Drugs One of the main problems with Tendonitis is Inflammation. When the body is injured or thinks that it is injured, it kicks in an Inflammation Response. Inflammation consists of two main components. 1. Traps fluid in the area. 2. Releases chemical that increases your sensitivity to pain. The body does this to make you hurt more, in hopes that you will move less. The plan is that this will make you stop moving and therefore stop injuring yourself Clever humans that we are, we generally do our best to ignore the pain and keep on doing the activity which is causing the pain. Why? Usually it is because of a job where you have to keep performing that repetitive motion, or because of an activity that you love, like knitting or sewing or playing a sport. When things get 'bad' we'll go see a doctor and she might prescribe Corticosteroid Injections. But before things get bad enough for a trip to the doctor, we look for ways to reduce the pain, like taking some (non-steroid) Anti-inflammatory Medicine. What exactly would that do? Anti-inflammatory medications like Ibuprofen and Advil and Aspirin are supposed to reduce the Inflammation Response, thereby lowering the level of pain. To the degree that they help, they do. When you are in pain, anything that might help starts looking like it's worth a try. Anti-inflammatories are not a cure all. It is my experience both personally and professionally that anti-inflammatory medications are good for little 'tweaks' and pulls and strains, but not at all effective for issues like Tendonitis and Carpal Tunnel Syndrome. I've had many little one day aches, pains, and injuries, and I pop some Ibuprofen and I'm all good the next day. Here's the thing. Even if anti-inflammatory drugs do 'help' lessen pain, they don't fix or cure the Tendonitis injury dynamic. The 'help' that they can provide is to temporarily lessen the inflammation response, thus decreasing pain. That is a plus. The problem is, is that as soon as the pills wear off, Inflammation jumps right back into the game. If Anti-inflammatory medicine works for you, definitely consider it a short-term tool to help diminish your pain. But only for short term use. It is not the best of ideas to take Anti-inflammatory drugs over the long haul. Various detrimental side effects show up from long term use of medications like Advil and Ibuprofen. Besides anti-inflammatory side-effects, the real problem with Tendonitis and Inflammation is that reducing Inflammation DOES NOT make the Tendonitis 'better'. The structure is not fixed to any degree just because your pain diminishes. Pain Killers The main source of off-the-shelf pain killers consist of Acetaminophen. A potential problem is, even very low doses of Acetaminophen can cause (and have caused) liver damage. There are documented cases of people taking one dose of Acetaminophen and getting liver damage. Oops. Then you bump up to Prescription Strength painkillers, consisting almost totally of Narcotics. Vicoden, Percocet, Darvocet, my favorite, Dilaudid, and many others. If you've been taking these for any length of time for Tendonitis or Carpal Tunnel, I urge you to consider that you are WAY down the wrong path. Don't get me wrong. Pain is, well, pain, and I've been known to pop a pill if and when injuries get painful past a certain level. But Pain Killers in no way help your injury. If you are in severe pain from Carpal Tunnel or Tendonitis and repeatedly taking Pain Killers, you are A. Prolonging your injury B. Making it worse in the long run, and C. Prolonging your suffering. Take them for a day or two, sure. Any longer than that just means that you don't yet know any better option to get out of pain. I bet that you, like me, want not only your pain but your 'problem' to go away. Anti-inflammatory Drug or Pain Killers aren't going to do it, even if they are prescription level strength as opposed to over-the-counter. Let's say that Anti-Inflammatory medication and/or Pain Killers DID make all your pain go away. Maybe you wouldn't feel any pain, but you would be left with one giant downside. The downside of 'pain relief' is that if you feel better but your structure is not healed, you will keep doing the harmful activity and will be having pain again soon. Only worse than it was before. That's just the way it works. For some reason we like to pretend that if our pain is gone, then we are injury-free. That's ABSOLUTELY not the way it works. Click on the link to read an educational story of a time I had a severe thumb injury and how I quickly and successfully eliminated the Inflammation without Anti-Inflammatory Medicine. There are methods that actually do kick out the inflammation process, noticeably and quickly. And if there are more effective methods, why use a product like Ibuprofen that can't cure you? To find out what you can do right now (FOR FREE) to quickly reduce your pain, discover How To Reduce Inflammation. Fonte: http://www.tendonitisexpert.com/anti-inflammatory.html ___________________________________________________________________________________________________________________________ 4) Tendonitis Treatment What is the treatment of tendonitis? A tendon is a tough yet flexible band of fibrous tissue. The tendon is the structure in your body that connects your muscles to the bones. The skeletal muscles in your body are responsible for moving your bones, thus enabling you to walk, jump, lift, and move in many ways. When a muscle contracts it pulls on a bone to cause movements. The structure that transmits the force of the muscle contraction to the bone is called a tendon. Tendons come in many shapes and sizes. Some are very small, like the ones that cause movements of your fingers, and some are much larger, such as your Achilles tendon in your heel. When functioning normally, these tendons glide easily and smoothly as the muscle contracts. Sometimes the tendons become inflamed for a variety of reasons, and the action of pulling the muscle becomes irritating. If the normal smooth gliding motion of your tendon is impaired, the tendon will become inflamed and movement will become painful. This is called tendonitis, and literally means inflammation of the tendon. Causes of Tendonitis There are hundreds of tendons scattered throughout our body, but it tends to be a small handful of specific tendons that cause problems. These tendons usually have an area of poor blood supply that leads to tissue damage and poor healing response. This area of a tendon that is prone to injury is called a "watershed zone," an area when the blood supply to the tendon is weakest. In these watershed zones, they body has a hard time delivering oxygen and nutrients necessary for tendon healing--that's why we see common tendon problems in the same parts of the body. Tendonitis is most often an overuse injury. Often people begin a new activity or exercise that causes the tendon to become irritated. Tendon problems are most common in the 40-60 year old age range. Tendons are not as elastic and forgiving as in younger individuals, yet bodies are still exerting with the same force. Occasionally, there is an anatomical cause for tendonitis. If the tendon does not have a smooth path to glide along, it will be more likely to become irritated and inflamed. In these unusual situations, surgical treatment may be necessary to realign the tendon. Symptoms of Tendonitis Tendonitis is almost always diagnosed on physical examination. Findings consistent with tendonitis include: Tenderness directly over the tendon Pain with movement of muscles and tendons Swelling of the tendon X-rays & MRIs: Are They Necessary? Studies such as x-rays and MRIs are not usually needed to make the diagnosis of tendonitis. While they are not needed for diagnosis of tendonitis, x-rays may be performed to ensure there is no other problem, such as a fracture, that could be causing the symptoms of pain and swelling. X-rays may show evidence of swelling around the tendon. MRIs are also good tests identify swelling, and will show evidence of tendonitis. However, these tests are not usually needed to confirm the diagnosis; MRIs are usually only performed if there is a suspicion of another problem that could be causing the symptoms. Once the diagnosis of tendonitis is confirmed, the next step is to proceed with appropriate treatment. Treatment depends on the specific type of tendonitis. You can learn more about these specific types of tendonitis and treatments of tendonitis on the following pages. Tendonitis can occur in any tendon in the body, but tends to occur in one of a small handful of the hundreds of tendons scattered throughout our body. The reason these tendons are prone to injury is the result of problems with the blood supply to the area of concern. In these situations, poor blood supply within the so-called "watershed zone" of the tendon leads to a tendency for problems. Some of the types of tendonitis that are seen most frequently include: Wrist Tendonitis Wrist tendonitis is a common problem that can cause pain and swelling around the wrist. Wrist tendonitis is due to inflammation of the tendon sheath. Treatment of wrist tendonitis usually does not require surgery. Achilles Tendonitis Achilles tendonitis causes pain and swelling in the back of the heel. Understanding this common problem can help with treatment and help to avoid serious complications such as Achilles tendon rupture. Posterior Tibial Tendonitis Tendonitis Occuring near Achilles tendonitis, posterior tibial tendonitis is less common, but should be considered in people with symptoms on the inner side of the ankle. Left untreated, posterior tibial tendonitis can result in a flat foot. Patellar (Kneecap) Tendonitis Patellar tendonitis, or inflammation of the patellar tendon, is a condition often called Jumper's Knee. Treatment of patellar tendonitis usually consists of rest and anti-inflammatory medication. Rotator Cuff Tendonitis Many patients who have pain are told by their doctor they have shoulder bursitis or rotator cuff tendonitis; learn more about rotator cuff tendonitis and available treatments. Tennis Elbow (Lateral Epicondylitis) Tennis elbow is actually a type of tendonitis that causes pain over the outside of the elbow. Commonly associated with people who play tennis, lateral epicondylitis can occur in people who perform other sports or repetitive activities of the wrist and elbow. Below is some advice for tendonitis treatment and avoiding recurrences of this problem. As with any treatment program, talk with your doctor before you begin tendonitis treatment! In order to aid healing you should:To prevent the return of tendonitis symptoms: The steps listed above are usually adequate tendonitis treatment, and most patients have resolution of their symptoms. Learning to avoid activities that may cause a tendonitis flare-up can also be important. Tendonitis due to underlying conditions such as arthritis and gout are more difficult to treat and recur more frequently. The best management in these situations is to do your best to avoid flare-ups of gouty attacks or arthritic episodes, and to avoid activities which you have learned cause tendonitis.Sources: Almekinders, LC. "Tendinitis and other chronic tendinopathies" J. Am. Acad. Ortho. Surg., May 1998; 6: 157 - 164. Rest and Protect The Area Tendonitis treatment must begin by avoiding aggravating movements. This may mean taking a break from a favorite activity for a period of time, but this is a necessary step to allow the inflamed tendon to heal. It is also recommended in tendonitis treatment to try alternative activities; for example, if you are a runner who is experiencing knee pain due to tendonitis, try incorporating swimming into your workout schedule. Often a splint or brace will be prescribed to help protect the area. Apply an Ice Pack Icing the area of inflammation is an important aspect of tendonitis treatment. The ice will help to control the inflammation and decrease swelling. By minimizing inflammation and swelling, the tendon can return to its usual state and perform its usual function. Take Anti-Inflammatory Medications Nonsteroidal anti-inflammatory medications (NSAIDs) include a long list of possibilities such as Ibuprofen, Motrin, Naprosyn, Celebrex, and many others. Tendonitis treatment can be improved by these medications that will decrease pain and swelling. Be sure to talk to your doctor before starting these medications. Cortisone Injections If the symptoms of tendonitis are persistent, an injection of cortisone may be considered. Cortisone is a powerful anti-inflammatory medication, but instead of being given by mouth, it is injected directly to the site of inflammation. This can be extremely helpful for situations that are not improved with rest. Not all types of tendonitis can be addressed with cortisone injections! For example, Achilles tendonitis is rarely injected with cortisone because of concerns about possible rupture of the tendon. Strengthening and Physical Therapy Proper strengthening technique can help you avoid tendonitis by using your muscles in a safe, more efficient manner. For example, patients with rotator cuff tendonitis can learn ways to move the shoulder that will not cause inflammation. Do not begin exercises until the inflammation of tendonitis has resolved! Take Breaks Alternate repetitive tasks with breaks to relieve stress on the tendons. Don't perform one activity continuously for hours at a time. For those with exercise-related tendonitis, try to vary your workouts to relieve the repetitive stress of one exercise activity. Protect the Tendons Some patients who have chronic tendonitis will find relief by protecting the affected area when performing certain activities. For example, wrist splints can be worn while gardening, or Chopat straps (patellar tendonitis) can be worn while playing sports. Fonte: http://orthopedics.about.com/cs/sportsmedicine/a/tendonitis.htm ___________________________________________________________________________________________________________________________ 5) Tendonitis 101 Tendonitis and Overuse Injuries 1. The term tendonitis is largely a misnomer - you probably don’t have swelling at the tendon (the definition of tendonitis). Instead, it’s likely tendonosis, a term which simply means pain at the tendon, and is therefore vague enough to be essentially meaningless, diagnostically. 2. Tendonosis, in CrossFitters, is almost universally caused by overuse (repetitive stress over a period of time) as opposed to by acute tendon trauma during a specific incident. 3. Such overuse tendonosis, is also by far the most common CrossFit ailment, and odds are good you’ll face bouts of it (most commonly in the elbow, though also frequently in the shoulder or outer knee) at multiple points along your years of training. 4. During such bouts of tendonosis, a good rule of thumb is: if it hurts, don’t do it. Thus, Juan, try a few light cleans this evening. You’ll know pretty quickly whether they’re a good or bad idea. 5. For a period of about two weeks, stop whatever movement caused the tendonosis (pullups, overhead presses, running, etc.) completely. 6. After two weeks, start the movement again. Slowly. If it’s pullup related, say, try two or three slow pullups, two or three times a day. Up the volume each week, but bit by bit. It should take you at least six weeks to get back to full out. This is, by far, the most important solution to overuse trauma: stop doing what hurts, then start it again, but gradually build it back up. 7. Beyond that, targeted stretching helps. This is the main focus of PT. PT stretches aren’t top secret, however, so you can do the same stuff on your own, in less time and for free. Most people don’t actually stick with the exercises, or push themselves through parts of the exercises that are uncomfortable, without outside supervision, which is why appointments make sense. As a CrossFitter, that likely isn’t a problem for you. continue reading Wiki entry from our Friends at Black Box NYC: http://www.crossfitnycwiki.com/Crossfit/TendonitisAndOveruseInjuries Fonte: http://www.crossfitoakland.com/archives/2008/08/tendonitis_101.html Stockton, Johnn, Giganti e 1 outro reagiu a isso 4
oaharba 63 Postado Maio 28, 2012 às 13:18 Postado Maio 28, 2012 às 13:18 Otimo post Valeu pela contribuição ALeSSS da babylonia
Johnn 5835 Postado Maio 28, 2012 às 21:49 Postado Maio 28, 2012 às 21:49 Tenho no pulso,vou fazer aquilo do gelo na pia.Vamos ver se resolve...já tentei de quase tudo. Valeu pela contribuição !
Supermoderador Aless 4675 Postado Maio 29, 2012 às 08:31 Autor Supermoderador Postado Maio 29, 2012 às 08:31 Tenho no pulso,vou fazer aquilo do gelo na pia.Vamos ver se resolve...já tentei de quase tudo. Valeu pela contribuição ! Pra mim ajudou. Depois de 2-3 semanas nao senti mais nada. Mas como a agua nao ficava muito gelada eu nao ficava apenas 5s, ficava uns 20s e fazia a cada 15-20min vendo TV.
Dipunker 136 Postado Maio 29, 2012 às 13:56 Postado Maio 29, 2012 às 13:56 Carpal Tunnel eu ri! AUaUH vou comprar neve pra fazer!
Giganti 103 Postado Maio 29, 2012 às 14:22 Postado Maio 29, 2012 às 14:22 Muito bom Aless! devia até ser fixado, bastante gente no meio da musculação trem problemas com tendinites e afins.
Stockton 591 Postado Agosto 9, 2013 às 12:00 Postado Agosto 9, 2013 às 12:00 Upando, esse é old, but gold, e não falta gente reclamando de tendinite no fórum (eu, por exemplo). IronAndDust reagiu a isso 1
Saintgraal 3462 Postado Agosto 9, 2013 às 12:16 Postado Agosto 9, 2013 às 12:16 Upando, esse é old, but gold, e não falta gente reclamando de tendinite no fórum (eu, por exemplo). tu tá caçando informação também igual eu! HAHAHA isso ai vivendo, pesquisando e aprendendo!
GeekMaromba 87 Postado Agosto 9, 2013 às 12:21 Postado Agosto 9, 2013 às 12:21 tópico mt bom! UP! só acho que tem uma glr no forum com tendinite no pulso e NÃO é por conta da academia... só acho... #fapfapfap
IronAndDust 67 Postado Agosto 9, 2013 às 13:47 Postado Agosto 9, 2013 às 13:47 Valeu Stockton... Então, a minha tendinite no bíceps distal e sinovite eu estou tratando com Toragesic, Flancox...calminex vet uso tópico... e mais 20 sessões de fisioterapia... Deus queira que melhore logo... Velame
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