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Most
people have experienced painful muscle pulls, yet when it comes to
treatment, deciding on the best course of action can be puzzling. This
article describes tendonitis and bursitis (two painful conditions that
affect muscles); gives tips on how to talk to a health care practitioner
about an injury; and explains when to treat with heat versus ice.
Tendonitis and
Bursitis
Tendonitis and bursitis are two common musculoskeletal conditions.
Tendonitis is inflammation of a muscle tendon. Tendons lie at the ends
of muscles, where they attach to bones. If a tendon is inflamed, acute
or chronic pain occurs with movement of the muscle or joint. Bursitis is
inflammation of a bursa. Bursas are fluid-filled sacs surrounding joints
or muscle tendons; these sacs function to guide and lubricate the
muscles and joints. Symptoms of bursitis include severe pain, especially
in response to touch or movement, and limited range of motion. Health
care professionals diagnose tendonitis and bursitis by palpating,
examining and taking a history of the injury.
Fortunately, if
tendonitis or bursitis is not severe, it may heal without any
long-lasting effects. Complete healing time can range form two to six
weeks, depending on the severity of the injury and adherence to a good
treatment plan. Restoration or proper joint motion, rehabilitative
stretching and strengthening, and physical therapy are extremely
effective. These treatment methods help alleviate pain, prevent tissue
scarring, and return the injured area to as close to normal function as
possible. An injury is less likely to heal completely with competent
care.
When You're Injured
When you get injured, it's best to consult a reputable health
practitioner who knows about musculoskeletal health and injuries.
Receiving a specific diagnosis for you injury is important. Ask if the
injury is a muscle strain or tear, a tendon pull, a ligament sprain or
an irritated bursa. Don't settle for a general diagnosis, such as,
"Something in your hip is inflamed." Ask for specific
treatment and get the name of the particular muscle, bursa or ligament
involved. Muscle names can be long and difficult to pronounce. If you're
not familiar with the name your doctor gives you, have him or her write
it sown so you can look it up later.
What if you can't get
immediate help? Remember the acronym "RICE" for strains and
sprains:
Rest the
affected area and avoid further injury.
Ice the area for
at least 10 minutes every two to three hours to decrease pain and
swelling.
Compress the
area with an elastic bandage or wrap to minimize swelling.
Elevate the area
to facilitate fluid drainage from the injured site.
Ice Versus Heat
Determine whether to use ice versus heat by keeping in mind the
condition of the involved tissues.
Ice. Ice numbs
the area, reducing pain. It also constricts blood vessels, limiting
blood supply to the injured site. This action decreases swelling. Ice
can also decrease muscle spasms. If an area is painful to move or swells
after exercise, use ice. The best way to use ice is to apply a pack to
the painful area for approximately 15 minutes every two hours following
an injury. For general irritation, use an ice pack two or three times a
day. If the cold is too intense, use a towel between the ice pack and
your skin.
Heat. If an
injury is in a more advanced stage of healing usually after four or five
days heat is recommended. Again, keep in mind what heat does to an area.
Heat increases local blood supply, bringing healing cells to the area
and potentially relaxing tight muscles. Use moist, hot towels or
microwavable heat packs for no more than 10 to 15 minutes several times
a day. If the heat becomes too intense, put a towel or piece of clothing
between the heat source and your skin. Never sleep on a heating pad.
If an area swells after
use, it probably wasn't ready to be worked. You should generally rest
and ice an injury for 48 to 72 hours, but this really depends on the
severity and degree of damage.
Of course, preventing
injuries before they happen is best! Properly stretch and warm up before
placing any physical demands on your body and pay attention to what you
body is telling you. Stop exercising before you feel pain or discomfort.
This handout is a
service of IDEA, The Health & Fitness Source, the leading
organization serving personal trainers, exercise instructors, and
business operators. Visit IDEA's website at http://www.ideafit.com
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