Published on February 15, 2014
Hand/Wrist Injury Rehabilitation And A Home Workout Routine by Dr. Mark Howard Personal Trainer Costa Blanca work-out-routines.com
Injury Rehabilitation • Four stages for successfully treating minor injuries 1. Fast first aid (3 minutes following S.T.O.P) 2. Inflammation treatment (3 days with R.I.C.E.R) 3. Rehabilitation (3 weeks with physio massage and a PT) 4. Strength conditioning (3 months with a PT) • This presentation provides a brief injury overview and an example workout routine for rehabilitation and conditioning work-out-routines.com
Injury Classifications • Acute (e.g. due to an accident) or chronic (e.g. overuse over a period of time) • Mild, moderate or severe • Strains (i.e. tendon injury) and sprains (i.e. ligament injury) from 1st to 3rd degree (most severe with rupture) • A doctor will classify an injury so that they can recommend the most appropriate treatment work-out-routines.com
Hand/Wrist Anatomy • The wrist consists of radio-carpal (the end of the radius or main forearm bone) and intercarpal (between the small bones near the top of the hand) articulations with most of the wrist movement enabled by the former • Five metacarpal bones run between the wrist and the knuckles and these are connected to the fingers and thumb or phlanges • Extensor tendons allow precise hand extensions and each of the joints in the hand are stabilised with small ligaments work-out-routines.com
Radius Ulna Extensors Metacarpals Phlanges Hand/Wrist Anatomy work-out-routines.com
Hand/Wrist Injury Examples • Fractures of the metacarpals caused by a direct blow to the hand when falling over or punching with a closed fist • Thumb sprain caused by violent separation of the thumb and index finger or repetitive wear • Cut or overloaded tendon extensors caused by trapped fingers or direct impact to the fingertips • Wrist and finger sprains caused by torn or stretched joint ligaments and wrist, hand and finger dislocation and tendinitis • Carpal tunnel syndrome caused by keyboard overuse work-out-routines.com
Hand/Wrist Injury Workout Routine work-out-routines.com
Hand/Wrist Injury Conclusions • Follow 4 stages; first aid, inflammation treatment, rehabilitation and strength conditioning to avoid re-injury • Actively participate in your recovery e.g. do your own home workout routines and read up about your injury • Seek professional advice and help at ALL stages (i.e. recovery does not end with medical care!) • If you live in the Costa Blanca contact me for a chat about how I can help you with rehabilitation and conditioning (for muscle balance, strength, flexibility, balance, proprioception) work-out-routines.com
Hand/Wrist Injury Rehabilitation And A Home Workout Routine For more information and rehabilitation downloads please visit: work-out-routines.com
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