Ice an Injury – The Correct Way

Proper Way to Ice an Injury

We are going to talk about how to ice an injury the correct way.  There are some things that are a MUST if you are going to use ice when you get injured.  Using ice is an important part of the acute pain relief treatment process. Let’s discover the proper way to do this.

How hard is this to do?  This is an easy procedure to perform.  How long should you ice an injury?  15 – 20 minutes max.

If you get injured, you want to get the ice on the injury as soon as possible.  It is most effective immediately following your injury.  After approximately 48 hours, the effects of icing will be significantly less effective.

What to do when you Ice an Injury

Massage the Ice In -  “Ice Massage”
You need to apply the ice directly to the injury.  You don’t want to let it sit in one spot.  Move the ice very frequently.

Elevate the injury if possible
If you want to really reduce the swelling, keep the injured part of the body elevated above the heart.

Keep your Eye on the Clock
NEVER Ice for longer than 15-20 minutes at a time.  You will do more damage to the tissues if you ice longer than the above.  You could get frostbite, by icing for too long.

Give Yourself Some Time
The injured area needs to be allowed to warm up for around 45 minutes to one hour before you begin icing again.

If  Needed, Repeat
If you need to repeat the icing, that is fine.  You can ice as often as you like as long as the area is warm to the touch.  You must also have normal sensation to the area before you repeat the icing.

Icing Tips:

Traditional Ice Option #1
Get some ice cubes or crushed ice and put them in a zip-lock bag.  Add some water to the bag to allow the bag to conform to your body or the injured area.

Best Option #2
Have some paper cups filled with water in the freezer.   Peel the cup away and you have a nice round ice cube that you can hold.  Massage the ice-cup over the injury in a circular motion, allowing the ice to melt away.

Grocery Store Option #3
Get a bag of frozen peas or corn from your favorite grocery store.  This will allow you to have a reusable treatment method that you can also eat if you need to.  Two uses for the price of one.

These are just a few ideas describing how to use ice for your treatment.  The correct way, so you don’t injure yourself any more than necessary.

We would also recommend trying Real Heal.  This is also a great topical pain reliever that works very well.  Many people have had wonderful results using this product.  Read about the product on the product reviews listed at the top of the site or just click right here for more information on Real Heal.

Relieves joint pain due to arthritis and tendonitis

Relieves joint pain due to arthritis and tendonitis

What are the Types, Causes and Symptoms of Calcified Tendonitis?

Causes and Symptoms of Calcified Tendonitis

Despite this condition’s name, calcified tendonitis is rarely caused by excessive calcium in-take. Most blood tests reveal that the far majority of people diagnosed with this form of tendonitis are not found to have abnormally high levels of calcium in their blood. The best way to diagnose calcified tendonitis is through x-rays, which make it easier to detect excess calcium deposits on the body’s tendons. It is most common for this form of tendonitis to be detected in the shoulders, rather than in other parts of the body. Often patients will find that both shoulders are affected by the condition.

Types of Calcified Tendonitis

Doctors make a distinction between two types of calcified tendonitis, namely degenerative and reactive calcification. Degenerative calcification occurs due to the normal aging process and as a result of regular use. This form of tendonitis will often develop and worsen over an extended period of time. It results from a decrease in blood flow to the shoulder’s rotator cuff, the area where the muscles are connected by several tendons to the largest bone in the upper arm.

Less is known about the exact causes of reactive calcification, but scientists believe it is related to degenerative changes in the structure of tendons that lead to the formation of calcium deposits. Interestingly, this type of calcified tendonitis will cause pain, but usually also heal by itself over time. The calcium deposits are absorbed by the body and new tissue is naturally formed in order to heal the affected tendon.

Who is Most at Risk?

Calcified tendonitis usually affects older people and is very uncommon among those under 30 years of age. Reactive calcification has, however, been diagnosed in younger patients. Degenerative calcification is usually caused by overuse and excessive pressure on the shoulders and is most likely to occur in people over 40 years old. The most common symptoms of this disease include an aching pain and general stiffness in the shoulders, which leads to a decrease in the shoulder’s ability to rotate and move.

Calcified tendonitis Treatment Options

In addition to anti-inflammatory drugs, the most effective way to the treat the pain caused by calcified tendonitis is to apply cortisone injections to the area. A procedure called “lavage” is also sometimes used to treat this condition. Lavage, which means “to clean” in French, involves the insertion of two needles into the shoulders, filled with saltwater, in order to remove the calcium deposits. If the pain remains unbearable, doctors may recommend that the patient undergo minor surgery to rectify the problem.

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Relieves joint pain due to arthritis and tendonitis

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Understanding Bicipital Tendonitis

Do You Have Bicipital Tendonitis?

The human body is a marvel and often the simple actions that are performed on a daily basis are taken for granted.  For example, consider a number of things that are accomplished on a routine basis.  Some of these actions include walking, breathing, the continual beating of the heart, etc.

However, if there is some trauma that is experienced or if an overexertion takes place, the pain that results causes us to appreciate what is sometimes taken for granted.  An example of this type of injury would be bicipital tendonitis.

What Is Bicipital Tendonitis?

Simply put, bicipital tendonitis is an inflammation of the tendon that connects the bicep muscle to the bones of the body.  The bicep is one of the major muscles of the upper arm and is located on the anterior portion of the humerus.  The tendon, similar to a rubber band, is a sturdy yet pliable band of fibrous tissue.

Bicipital tendonitis generally occurs during overexertion, repeated and routine movements over a period of time, or a condition that transpires with age.  If age is a precipitating factor in experiencing bicipital tendonitis, this is generally due to the fact that the tendon is losing its elasticity.

Where age is not a factor in experiencing bicipital tendonitis, there may be other factors that cause this condition.  Specifically, athletes are especially prone to bicipital tendonitis.  Examples of those athletic endeavors include golfing, bodybuilding, aquatics, etc.  Generally, any endeavor that may require a strenuous and routine use of the bicep muscle is susceptible to this type of injury to the bicipital tendon.

Specific Causes Of Bicipital Tendonitis

The most typical scenario that causes bicipital tendonitis is overexertion.  This occurs when an enthusiastic individual starts a new exercise program and, rather than pace themselves, overextends their activity.

In addition, some enthusiastic individuals do not stretch or “loosen up” prior to their exercise program which may result in the occurrence of this distressful condition.  Also, an occurrence may result if an individual tries to perform a simple activity and underestimates the weight or doesn’t properly apply the right technique in performing that function.

Symptoms Of Bicipital Tendonitis

Symptoms of bicipital tendonitis include soreness or pain that can be located close to the shoulder.  In addition, symptoms become more pronounced when trying to conduct normal activities.  Also, there may be accompanying edema and sensitivity near or over the area where the tendon connects with the bone.

Simple Treatment Of Bicipital Tendonitis

The treatment of bicipital tendonitis concerns itself with relieving the pain, soothing the tenderness and reducing swelling in the area.  A simple treatment program combines the application of ice, immobilizing the arm as much as possible and the taking of mild pain relievers.

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Relieves joint pain due to arthritis and tendonitis

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Runners Take Note: Achilles Tendonitis Treatment / Prevention

Running and Achilles tendonitis is a very common injury.  The reason for this is the Achilles tendon helps lift you off the ground on each stride.  What causes Achilles tendonitis in runners?

  • Overtraining
  • Ramping your training to fast
  • Running on hills
  • Running on surfaces like concrete

achilles tendonitis braceRunners need to be aware of any pain or discomfort in the Achilles tendon when their training starts to intensify.  If you notice that you are having pain in that area, you need to lower your mileage.  If you run on the injured Achilles tendon, you could make the injury worse or you could prolong your recovery time.

Pro-Tec Achilles Tendon Support -Free Shipping Best Value -Alleviates conditions of Achilles Tendonitis

First Discover How You Injured the Achilles Tendon

The first thing to do is find out why this happened.  Did you have a shift in your training that caused the Achilles tendonitis?  Was there an increase in distance or did you start to run harder?  If the answer is no, then did you start to run on hillier routes.

Learning what caused the Achilles tendonitis will help in the treatment and a way for you not to make the same mistakes in the future.

Achilles Tendonitis Treatment

What are some ways to treat Achilles tendonitis?

  • Rest/Ice therapy is effective in the treatment of Achilles tendonitis
  • Ice packs or wraps help reduce the inflammation
  • Anti-inflammatory drugs for the pain (consult doctor first)
  • Massage for Achilles tendonitis as physical therapy

How to Prevent Achilles Tendonitis

If you would like to prevent the suffering and pain associated with Achilles tendonitis, here are some ideas:

  • Build your training up slowly
  • Build your intensity up slowly
  • Run on different surfaces
  • Run on different elevation levels (hill one day, flat the next)

Allow yourself time to rest and recover from running.  This rest is just as important as the run itself.  Resting will make you stronger and a more resilient athlete.  When you are diagnosed with Achilles tendonitis, you are not happy.  But what you can do is learn from the experience.  This will prevent it from happening again.  Achilles tendonitis treatment & prevention are just some common sense steps.  They will go a long way in helping you in the future.

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Relieves joint pain due to arthritis and tendonitis

Relieves joint pain due to arthritis and tendonitis

A Problem for Amateur’s and Professional’s – Achilles Chronic Tendonitis

It is known through Greek Mythology that Achilles could only be hurt at his heels.  This has been passed down to us and our bodies which leads us to Achilles chronic tendonitis.

What is the Achilles Tendon?

This tendon connects the calf muscle to the heel bone.  It is the largest tendon we have in the body.   It can withstand forces of more than  a thousand pounds.  The bad part is it has the potential of rupturing.  Achilles chronic tendonitis can occur in both amateur and professional athletes a like.  Achilles chronic tendonitis can happen due to over use and can become inflamed and quite sore.

Achilles Tendonitis Symptoms

How do we develop Achilles chronic tendonitis and what are the symptoms?  Achilles chronic tendonitis can happen due to:

  • Increased speed in running
  • Hill climbing or stair climbing during training
  • Trauma due to sudden or hard contraction of the calf muscles
  • Starting to early after a layoff
  • Lack of flexibility of the calf muscle itself

Achilles chronic tendonitis symptoms can be slight pain after you exercise or run.  There also can be sluggishness in the legs themselves.  Achilles chronic tendonitis symptom can also be a localized pain that can be quite severe.  There can be tenderness during the day especially in the morning.  Achilles tendonitis symptom can also take the form of stiffness in the calf muscle that dissipates after the muscle gets warmed up.  Another symptom may be some localized swelling to the calf.

Achilles tendonitis symptom can seem like a partial tendon tear or heel bursitis which can become very painful.  If you have any or some of these symptoms you should check with an orthopedic surgeon to properly diagnose the condition.

Achilles Tendonitis Treatment

Achilles tendonitis treatment depends on how bad the injury is.  The first thing that you will want to do is rest.  This can be completely removing yourself from exercise or running for a week or more.  Start to take some anti-inflammatory medications to relieve the swelling and this is likely to relieve some of the pain.  Try to make sure that these drugs are non-steroidal.  Another Achilles tendonitis treatment is the use of orthodics.  This device will help support the Achilles muscle and will relieve the stress of the tendon.

The final stage of Achilles tendonitis treatment is surgery.  This is the last resort and becomes necessary when the friction between the tendon and the sheath covering it thickens and makes the sheath fibrous.

Achilles Chronic Tendonitis Prevention

A person can take some steps to prevent Achilles chronic tendonitis symptoms by:

  • Choose the correct running shoes
  • Warm up prior to exercise
  • Stretch and walking prior to running
  • Focus on stretching the calf muscle
  • Strengthen the calf muscle
  • Avoid unaccustomed strenuous hill running or sprinting.

With the proper care, Achilles chronic tendonitis symptoms can be avoided and prevented.

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Relieves joint pain due to arthritis and tendonitis

Relieves joint pain due to arthritis and tendonitis

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