Your hands ache, your thumb screams when you move it, your forearms feel stiff, or there’s that spot on your back that doesn’t ever seem to loosen up. You may be suffering from a repetitive motion injury.

Also known as tendonitis, repetitive motion injuries (RMI) are temporary or permanent injuries caused by making the same motions over and over again. Carpal tunnel syndrome is a well-publicized example, but an injury to muscles, nerves, ligaments, and tendons can occur nearly anywhere in the body.

RMIs can be excruciatingly painful and debilitating. If your doctor has diagnosed an RMI, it’s essential to create a game plan to deal with it as soon as possible. While it can be a chronic condition, many RMIs can be alleviated with patience, proper care, and a change in your habits.

RMIs are very common in the smaller ligaments and tendons because they can’t sustain the abuse that some larger muscle groups can. We know that we should lift with the legs to protect the back, and understand that curling heavy weights could damage the bicep, but we often don’t think about the little guys that offer support to our skeletal system throughout our everyday activities. Therefore, we often don’t take preventative measures to protect them.

Identify the Issue

To help prevent injury you must first identify repetitive motions. If you golf, think about your hand grip. For tennis players, well, they call it tennis elbow for a reason. And of course, for those of you saddled up to a computer keyboard, think about how your hands, wrists, and forearms feel after a day on the job.

Occupational Therapy

Whatever your repetitive motion is, create an alternative. For example, vary your keyboard usage, employing a wrist rest and then taking it away for short periods; allowing different muscles to carry the load. Alternately, consider a talk-to-type program and avoid typing altogether. A visit with an occupational therapist can help you find out about ergonomic solutions that might be available to you on the job or during recreational activities.

Medical Aids

Most doctors will recommend a brace for the afflicted area, which helps to immobilize it so that it can heal. Inflammation in the area will remain and worsen with continued use, so it is essential to act quickly for the best chance of recovery. While there are generic splints available at medical supply stores for nearly every part of the body, the most effective braces are made by specialists who create a custom design specifically for you.

R & R

As much as you might hate it, rest and relaxation is required to allow your body to heal. Continuing to push past the pain, ignore the issue, or only half-heartedly adhering to a treatment regimen could result in permanent damage. This likely means stepping away from some of your favorite activities to focus on your recovery.

In addition to resting the afflicted area, the first line of defense typically includes heat and cold treatments, alternating as prescribed. In addition, you will probably be asked to take regular doses of ibuprofen, Naproxen, or other anti-inflammatories.  

Physical Therapy

One of the most important things you can do preventatively or as a treatment for an RMI is to stretch. Target stretches specific to your condition and perform them frequently; it helps your muscles from tightening up. If you don’t know which stretches could help, look to your physical therapist for a plan. Along with stretching, conditioning exercises can help improve the situation and prevent further injury.

There are more than three million cases of RMI diagnosed each year, with many more likely undiagnosed cases as well. RMI as a chronic condition can cause depression, anxiety, and perhaps even force a change of job or lifestyle so it is essential to reach out for any professional help you might need to treat the condition. The good news is that with a proper diagnosis and combination of treatments, improvement is highly likely.

New year, new goals. Some call them resolutions while others refer to them as objectives. However you label your targeted aspirations for the year, it’s likely that they include some form of exercise and health regimen. Whether your aim is to hit the gym x days per week, increase your endurance, become more flexible, or join a regular class, it’s important to consider potential obstacles in the way of that goal. Identifying roadblocks up front will increase your chances for long-term success.

Deal with Pain

Muscular or skeletal pain is one of the top reasons for doctor visits. It’s so common that there are specialists for nearly every body part that experiences pain; hand specialists, podiatrists, rheumatologists, and physical therapists are a few examples. Any type of pain during movement can be a serious demotivator when it comes to working out, but don’t let it derail your efforts. Instead, take steps to face the problem and create an exercise plan that works for you.

 Evaluate the Problem

Sometimes moving with pain becomes such a normal part of our day that we don’t stop to think about it. Now is the perfect time to pause to evaluate where you feel the pain and identify activities that make it worse. For example, is your knee pain exacerbated during squats or is it worse when you stand in one place too long? Do you have constant pain in your outer elbow, inside your wrist, or along your thumb? Does your lower back ache more after a car ride or a run? Keep a journal of your activity and record when your pain is the worst. This will help you identify which activities cause a flare up. Your physical therapist sees repetitive motion ailments day in and day out so he or she can also help guide you in the right direction.

 Consult a Medical Professional

Now that you’ve taken the time to better evaluate the location of your pain and the activities that inflame it, take the information to your physical therapist or doctor. He or she may be able to quickly identify the problem or refer you to another professional for diagnostics. Once your diagnosis has been identified, you can begin to formulate a game plan that will help you treat the issue so you can ‘get back in the game’.

 Create a Plan

With a diagnosis in hand, align your objectives with that in mind. Working along with your condition rather than just trying to work through it will set you up to achieve your goals. Dealing with arthritis in your hand, for example, makes it challenging to lift heavy weights so weight machines that aid movement might be a better option. If you struggle with hypermobility, you might want to take a strength training class rather than yoga. On the other hand, yoga might be the perfect fit if your doctor has advised against high-impact activities such as skiing or running. Your physical therapist is a great resource when developing these types of plans.

 Raise the Bar

Part of the reason to set goals is to motivate yourself to try new things or achieve higher levels of fitness. Whether you plan to take up tennis for the first time or hope to finally hold a plank for a full two minutes, increasing performance is a worthy goal. Sometimes your efforts are hampered by physical restrictions other than pain, such as shortened tendons or overly tight muscles. If improved sports performance is your goal, look into ways to correct your form, increase flexibility, or take your jumps to a new height. Physical therapy is an effective tool to help you understand the movements of your body and learn how to get a larger range of motion or increased stability and center of balance.

Wherever you are on your wellness journey, be realistic in setting your goals. Meet your body where it’s at by identifying issues, getting a diagnosis, and creating a plan that works within the boundaries suggested by your doctor and physical therapist.

Essential Daily Exercises For Better  Mobility

Preventative maintenance goes a long way towards keeping your body in prime shape. Everyone knows that exercise should be part of our regular routine, but often that activity is replaced with excuses. Instead of wallowing in your guilt for skipping the gym, commit to these basic exercises to help improve your flexibility, core strength, stability, and balance. Plus, relieve stress and tension throughout the body for better focus, more energy, and improved sleep–all of which contribute to better health. Here are some areas to focus on.

Hip Flexors

Your hips are the central unit of your body. All energy and most movement passes through this area so you rely on it for support of several structures, including the spine and pelvis. Plus, the nerves that provide for the lower extremities run through the area. When you think about it, the hips provide movement and feeling to most areas of the body. Also you have the muscles that connect the hips to the knees. With all of these much-needed structures at risk, it’s ultra-important to stretch out your hip flexors, especially if you sit for several hours each day. For an effective hip flexor stretch, begin with both knees on the ground. Place one foot on the ground in front of you with your knee directly above your foot.  Then lean into your front knee, feeling the stretch in the pelvic area of your back leg. You can also perform this stretch from a standing position, which will work the calf muscle as well. Switch feet and stretch both sides through 5-10 repetitions.

Calves

Speaking of calf muscles, many athletes complain of calf pain or cramping. This pain can often originate from other areas of the body such as nerves in the back or muscles attached at the pelvis. But it can also work in reverse with calf issues causing pelvic rotation and/or back pain. It is important to have a trained physical therapist help you evaluate the cause of your tight calves. It’s also important to actively work towards keeping your calves stretched out so they don’t overtighten. There are many effective calf stretches depending on where you are. At your desk you can flex your foot, straightening your leg with your heel pressed into the ground. With a straight core lean into your straightened leg until you feel the stretch. Repeat several times on each side. If you are exercising on the ground, straighten your leg and gently pull your toes back with your hand. Another option is to push both hands into the wall from a standing position. Straighten one leg behind you and press your heel into the ground. Repeat on both sides.

Lower back

Anyone with lower back issues knows that it can affect nearly every movement you make. Sedentary work habits add to the problem. They also contribute to improper posture and weakened core muscles, which, in turn, add a host of other potential problems. The best way to keep your lower back happy is to concentrate on proper movements while strengthening the muscles in the area and maintaining your range of motion. To stretch out the muscles in this central structure, lay on the ground. Next, with one leg slightly bent, rotate it across the outstretched leg. Keep your shoulder blades on the ground so you only rotate your hips and you should feel the stretch across your glutes and lower back. Another option is to stand or remain on your back, flex your foot and pull your knee into your chest. Hold this stretch for five seconds each time. Repeat five times on each side. For another effective stretch, work from a standing  position and roll your upper body forward, allowing your arms to dangle in front of you. Move slowly and maintain a strong core. If you feel ready for the next level cross your arms in front of you for added weight and a deeper stretch.

Since core strength is pivotal to lower back support, the plank is another great exercise to add to your daily regimen. To plank, begin in a push-up position with your toes curled under and your arms straight with your shoulders over your hands. Begin with 10 seconds. If you are ready to advance, work your way up to two minutes of stationary plank. Make sure you keep your body flat (like a plank) and your core muscles pulled tight. If this position is too challenging, you can adapt it by balancing on your elbows instead of straight arms. Similar to the plank, another exercise that will aid in core stability is to begin on your hands and knees. Slowly straighten one arm along with the opposite leg. Be sure not to tilt your pelvis or sag your lower back. It helps to visualize a bowl of hot soup balanced on your lower back that must be kept level. Repeat several times, switching from side to side.

Neck/Shoulders

Neck issues are nearly as common as back issues. Often the two are related, but both should be evaluated by a professional for the best diagnosis and exercise plan. As a preventative measure or as a treatment for neck pain it is important to keep the neck muscles relaxed and in good working condition. When these muscles are over tightened it can contribute to everything from headaches to pain that radiates down the back or across the shoulders. Exercises that target the release of neck and shoulder muscles begin with simple rotations. First lift each shoulder up towards your ears. Hold for a few seconds and release, pushing the shoulders back and down. Next, move each shoulder in a circular motion, either by leaving the arm near the side or by doing complete arm circles. Similarly, rotate your neck in slow circles, first in one direction and then the other. Next, stretch the neck in each direction, pressing each ear towards your shoulder, the chin towards the chest, and the chin towards the sky. Lastly, reach for the stars. With your arms above your head, interlock your fingers and stretch upwards, lengthening your arms, shoulders, and neck region.

If any of these exercises cause you pain, stop immediately and consult your physical therapist for different options. Inactivity is hard on a body. While you may not have time for daily one-hour yoga class, you can commit to these essential stretches to keep your body flexible and strong.