Give First Aid for a Strain or Sprain (soft tissue injury)

Give First Aid for a Strain or Sprain (soft tissue injury)


So, if you suspect somebody’s
got a soft tissue injury, you want to rest it, you want to apply some comfortable support, you want to elevate it and
apply a wrapped ice pack. So, the comfortable support used to be known as compression and what we want to do, is apply a bandage and we want to wrap this bandage on, and we want to do it from joint to joint. So if, you’ve damaged your arm here I would go from here to elbow. If you’ve damaged your elbow, I’d go from here to here. Likewise, either side
of your ankle joints, either side of your knee joints, and down far enough. So, don’t just bandage the knee or just bandage the elbow, ’cause it won’t give it enough support. So, what you want to
do is apply it firmly, but not too tightly, and
you want to be wrapping it in a sort of figure of 8. So you’re going round
and you’re overlapping by about half the bandage, each time as you go around. So, you’ve hurt your wrist, so I’m going from here, to about middle of your arm, to support your wrist. Okay, so we’re going to put this on here, and when I’ve
finished wrapping this bandage, what I will then do,
is check your fingers, and check that if I squeeze your nail bed, that the colour comes back quickly, which shows that I haven’t
put it on too tight. So, I’m going to wrap up like this, and then at the end,
I’m going to elevate it, and apply a wrapped ice pack. Okay, so you’d secure it either with some tape or a pin or ideally tape, or you can tuck it in, but
it will lose full pressure. It depends why you’re putting the bandage on but if it’s for a sprain or a strain, you probably want to support it like that, and you’d probably support it yourself. You can put a sling on, but to be honest, if I was to fold Lucy’s top up that would give her a little bit of extra support, and generally if you have got a sprain or strain, you’d be much happier
holding onto it yourself. A wrapped ice pack, held on the top, will actually reduce some of the swelling. I haven’t got X-ray eyes, so the only way to know whether you’ve broken it or got a sprain or strain, is that if it doesn’t
get better or feel better in the next few hours, go to the hospital, and get an X-ray.

Fulcrum Test | Femoral Stress Fractures

Fulcrum Test | Femoral Stress Fractures


In this video we’re going to look at the Fulcrum Fest for stress fractures of the femoral shaft Get our very own Assessment E-Book and mobile app! Links are in the video description. Hi and welcome back to Physiotutors, according to Reiman et al. in 2015 the Fulcrum Test has a reported sensitivity of 88-93% and a specificity of 13-75% which is why we give it a moderate clinical value in the exclusion of a fracture. To conduct the test the patient is sitting on the bench and is asked to lean back on their hands. You’re going to stand or kneel on the side to be tested. Then, first place your forearm distally under the side to be tested. with the other hand placed on the dorsum of the thigh press down gently. In case symptoms are not reproduced move the forearm more proximally and repeat the procedure. What you’re trying to do is to provoke a suspected stress fracture by using your forearm as a fulcrum. A positive test will result in sharp pain and likely apprehension. Alright, if you want you can continue by watching our video on the Fracture Auscultation Test to my left. If you found this video helpful please give it a thumbs up and check the extra information in the video description right below the ‘like’ button. Down there you will also find the ‘subscribe’ button So make sure you hit that one before you leave and as always this was Andreas for Physiotutors. I’ll see you next time. Bye!

Do you have shoulder pain and want relief?

Do you have shoulder pain and want relief?


raise your hand if you’re watching this
video oh you can’t raise your hand because
your shoulder hurts ? that’s why you’re watching this video hi I’m Steve Rapposelli and I’m here to tell you about a wonderful offer we have and that is that
we have been seen shoulder pain patients for almost 30 years and we’ve learned a
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with you if you have shoulder pain so does your shoulder wake you up at night?
can you not find a comfortable position? do you have trouble putting on your seat
belt ? do you dread paying the tolls? not because you’re paying money but because
your shoulder hurts! do you have trouble fixing your hair ? fastening your bra?
putting on shoes ? picking up lifting of a container of milk in the
refrigerator ? if you answer yes to any of these questions you know what I’m
talking about and you need help everybody thinks that that shoulder pain
is gonna go away next week ! next thing you know it’s six months .so if that
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Back Pain Relief (1 of 2) – Immediate Fixes


Hey guys welcome to the channel! Today
we’re going to talk about some things that do to alleviate my back pain. These
will be more immediate things that I do when I have back pain now. This
is going to be the first of a two-part series. In the second part of this series,
I’ll go over some things that I do to prevent back pain, but first a disclaimer. The opinions or information in this video should not be taken as advice in any form, medical, financial, legal, or anything else. Please pause the video now to read the rest of the disclaimer or read it in the show notes. I came up with this list over 15 to 20 years through trial and error. We’ll start with number 10 and count our way down to number 1. Number 10 is the Spineworx. This is an
item that I got off Amazon.com. I’ll have a link to it in the show notes, but
basically it is kind of a rigid piece of plastic thing and you lay on it. It is
supposed to align your spine. I did get some relief out of this thing. I have
been told that I have reverse curvature of the spine, and to be quite honest when I first lay on this thing it’s kind of painful and doesn’t feel very good. But,
after I lay on it for a little while, that starts to feel better, and I think
it does provide some help for me. Number 9 is an ice pack — not too long though. I only use one for ten to 15 minutes at a time and if my skin starts to feel numb in that area I will remove it immediately. I was a little skeptical
about this one, but it actually works better than I thought. It seems to have the effect of taking an ibuprofen or something similar. It’s a non-drug way to get some relief from inflammation. All ice packs aren’t created equal though.
This blue one that I’ll have a link to in the show notes is a lot better than just putting it in a plastic bag. It seems to sweat a lot less, and it’s a lot more comfortable. They’re dirt cheap too they are a pretty cheap and effective solution. Number 8, stretching, especially if my hamstrings are tight from working out too much from running or biking. I’ve got two simple stretches that I’ll do. For the first one, I just sit in the floor and try to touch my toes basically a lot of times I’m so tight I can’t even get close to touching my toes and I’ll just grab my leg or and try to pull forward as much as I can. I’ll hold these stretches for, you know, 20 seconds, maybe up to a minute, and over time I’ll get a little bit more
limber even during that stretching session. The other stretch I do is the
ballerina stretch. It’s where I hike my leg up on a bar, sometimes a windowsill,
just something a little over a hip height, and I’ll lean forward and when I
do these stretches it seems to loosen my back up. Number 7, a high density foam
roller, similar to the one I’ve got pictured here on the slide. I got this at Amazon.com. I’ll have a link to one of these in the show notes. I keep a smaller one of these
at work too which is very handy. I have an office that I can actually roll on it
sometimes if I’ve having some back pain at work but at home I’ve got the bigger
version it’s about 1 yard wide it’s probably 6 to 8 inches in diameter and
it’s pretty dense and it actually kind of hurts a little bit when you’re
rolling on it but there’s various different ways you can roll on it I
mainly just roll on it lengthwise sometimes all the way from my feet to my
head sometimes and it will loosen you up quite a bit I was quite pleased with how
well this works this thing works super good in my opinion it’s probably
one of the most bang for the buck stings that I have in my arsenal to treat my
back pain and it’s predict an or 20 bucks so I wish I’d found out about
these years ago number 6 magnesium as a muscle relaxer and non-steroidal
anti-inflammatory drugs or NSAIDs those would be like ibuprofen naproxen those
sort of things of course before making any changes to
any of your supplement or medications please check with your doctor or
pharmacist or healthcare provider as far as the magnesium goes I take one capsule
nightly sort of as a preventative measure just to kind of keep my back
loose at night and that seems to work pretty well for me when I wasn’t taking
one nightly I would take one when I was having a back spasm and that seemed to
help other people I know use magnesium oil and will rub it in they get some
relief from that they’ve told me other people will use epsom salts and a bath
and soak in it and that seems to work well for them as far as the insects go
my preferred NSAID is naproxen i’ll usually just take one I think it’s a 220
milligram tablet I’ll take once or twice a day 12 hours apart and
I’ll just take that first little time as I possibly can
doing this seems to help get the inflammation down which provides me with
some immediate relief number five bio freeze spray this was
first recommended to me by my chiropractor
I bought it his office but I’ve since found it on Amazon and Walmart and I’ll
have a link in the show notes it has menthol in it so there is a bit
of a smell however I find that the spray evaporates pretty nicely and it doesn’t
get all over everything too bad I will wear a t-shirt or
something often to kind of shield that menthol from other things I don’t want
to contaminate but this stuff’s pretty awesome
number four warm water I start out my morning by taking a warm shower and of
course that just helps get me going but I also use it if I have acute back pain
I’ll jump in the shower or a tub or a hot tub and just soak for a bit
obviously not too long I used some precautions here but the warm water just
fine just loosens me up quite a bit number three movement movement in
general really helps out my back road biking really helped it out just that
movement from the pedaling walking about 400 meters even when I really don’t feel
like it which is basically every morning really helps to loosen it up also I’ll
do some exercises called cat and camel I’ll do about 10 of those quickly just
jumping on the floor and do those real quick google it and you’ll find some
really good examples on those number two a great chiropractor they are not all
equal let me tell you I have been to a few that have been awesome though and
I’ve really been able to help me out especially in the short term they didn’t
fix it for the long term but they definitely helped me over the short term
I like to steer clear the ones that want to put you on some sort of a payment
plan I’ll mention physical therapy here as well
I know that’s a lot different than chiropractors but I have seen a lot of
people get good results from them just not me personally because I haven’t
tried them but they do seem to provide a lot of help to a lot of people from what
I have seen and heard and finally number one
Bowen therapy also known as the bowing technique bowen therapy helped fix the
reverse curvature of my spine and other therapies never did you can google that
I didn’t get an official diagnosis but I had several chiropractors tell me that I
had it over the years they could never fix it locally it cost about $60 per
session and I saw a massive results after just three sessions those
three sessions made me feel so good and I went back and had several more just to
see what else they could fix it had long-lasting effects for months maybe
even years I haven’t been back probably in a year or two and I still feel better
from it it’s just phenomenal it’s kind of a weird technique so I’ll tell you to
go ahead and just google it right now it’s bizarre but it’s the best thing
I’ve ever found thank you so much for joining me today for the video if you
liked it please hit the thumbs up button and subscribe and also look for the link
for the second part in the video where I will explain some things that I do to
prevent back pain in the first place until next time we’ll see you

If You Have a Metatarsal Stress Fracture… WATCH THIS

If You Have a Metatarsal Stress Fracture… WATCH THIS


In this video, I’m going to show you some
great exercises to get your body ready to run again after a Metatarsal stress fracture. So you’ve been told that the foot pain you’re
suffering with is a metatarsal stress fracture. This is one of those injuries that I can unfortunately
speak about from personal experience. I can definitely confirm that this isn’t an injury
you can run through! As you’ve no-doubt been told, resting the
foot is hugely important to allow the the bone tissue to heal properly. However it’s important to remember that
while you’re resting the foot, there’s still loads you can do in terms of exercise. With the right rehab plan we can make sure
that when the time comes, you’re ready to get back to running stronger than ever. After all… it’s the foot we’re trying
to rest. As long as we’re careful to protect the foot there’s still the other 95% of
the body that we can work on! I’ve actually created a free downloadable
Metatarsal Stress Fracture rehab guide to go alongside this video with a series of bonus
exercises and rehab progressions. I’ll leave the link in the description of this video
– be sure to check it out Now, let’s take a look at the various different
phases of metatarsal stress fracture rehab and check-out a few of the key exercises you
can be working on at each stage… Ok so during this early stage of your injury,
we of course have to protect the foot from undue loading and stress while the bone begins
to heal. Whether you’re in a protective boot or not,
the this period of time where you’re not using the foot normally can have consequences for
areas higher up the body, such as the hips and the low back. While you can’t load the foot too much at
this point, you can still promote good movement throughout the rest of your body. Here are a couple of hip and back mobility
exercises you can work on without damaging your foot. Start on all fours. From there, take one knee
and bring it forwards towards your elbow. From there bring the knee out to the side
and straighten the leg backward from the hip. Repeat this circular movement ten times, then
reverse the movement. Aim for three sets of ten on each side. Laying on your front, reach your left foot
and leg back and across your body to touch the ground on the right of your body. You’ll feel your glutes and low back working
as you extend the hip through movement. You’ll also be getting a great stretch through the
front of the hip. Repeat this on your right and left alternately,
and aim for three sets of 10. In the same way, while you’re not using the
foot normally, sometimes the ankle and foot it self can get a little stiff. This simple a-to-z exercise where you ‘write’
the letters of the alphabet with your toes gives your foot and ankle a thorough workout
in all planes of motion. When your Physio gives you the go ahead to
begin gradually loading the foot again, any exercise where we work on balance and stability
is a great option… just as long as nothing you do causes your foot pain. This single leg toe touch exercise is one
of my favourite balance and single leg stability exercises for runners! It’s so simple yet
so effective… Standing on one leg, maintain your balance
as you keep your back straight and pivot forwards from the hips. Reach down to touch your big
toe with your opposite hand, then stand up straight again. Of course it’s not just about the foot…
As I mentioned regarding mobility, we also need to address the hips when it comes to
keeping important muscles such as the glute complex in good functional condition. I really like this variation on a step-up
exercise where we add a resistance band just below the knee to force you to work harder
through those all-important abductor and external rotator muscles of the hip, such as glute
med and upper glute max. Keep the movement slow and deliberate while
stepping back and forth over a step for three sets of 1 minute When it comes to gradually returning to running,
there are also a number of exercises you can work on to build strength around the foot,
ankle and lower legs. When the time comes to resume running gradually,
your Physio should give you an appropriate return to running programme so that you can
gradually increase the cumulative stress on the injured metatarsal. Alongside the running programme you should
also ask your Physio about exercises you can use to compliment running in gradually reintroducing
the loading. Exercises such as heel and toe walking are
great for building strength and endurance in the muscles around the ankles. Jumping rope and jumping on its on are both
great low level ploy strict drills which will help you condition the low legs, feet and
ankles for running. As with the obvious progression – hopping – care should be taken in performing
these post metatarsal stress fracture. Little and often is the way forwards with these exercises,
so as to not overload the bone tissue as it remodels. I usually find that 5 X 20sec bouts of an
exercise like jumping rope is an adequate training load to begin with. Not too much,
but enough to have an effect. If you’re unsure, please always check with
your Physio. Best of luck with your rehab, and don’t
forget to check the link in the description to pick-up your free metatarsal stress fracture
rehab guide.

Upper Trapezius Release – Trigger Point Release Neck Pain Relief


Your Upper Trapezius Muscle works to shrug
your shoulder and can cause neck pain due to having Trigger Points, more commonly referred
to as knots. To find these areas, feel around your Upper
Trapezius muscle until you feel a tender spot. Press down on this spot and tilt your head
to the opposite side. You progress this release further by rotating
your head up and down. Perform this technique until relief is felt. This is an incorrect way to perform this and
can lead to more pain! The same technique can be performed by your
healthcare provider. Once they locate the spot they will passively
move your head into position. It’s important to perform until relief is
felt. So we can continue to make these free educational
videos, please subscribe to our channel.

Elbow Pain Relief Stretches & Exercises – Ask Doctor Jo

Elbow Pain Relief Stretches & Exercises – Ask Doctor Jo


Hey everybody it’s Doctor Jo. I’m just
chillin out by the fireplace on a lazy rainy day.Who’s that at the door?
Hey, Nick, come on in. Come sit in my fancy chair. I met Nick at NextUp YouTube class of 2017
How you doing? I’m doing pretty good. How are you Doctor Jo? I’m doing great. Tell us a little bit
about your channel. Alright so my channel, we throw cards. So
what that means, give cards a little flick, throw them around. And the issue
that I run in to, is my subscribers and I, we run it to elbow pain. Ah yeah. All that throwing. I could see that that would be a very repetitive painful thing.
You know what? I think I’ve got some stretches and exercise for that. Yeah?
Let’s check them out right here. Whoa! It came all the way through. So with Nick’s repetitive movements of throwing those
cards, he gets a lot of pain in the elbow area. And sometimes it’s called tennis
elbow, sometimes called iPad elbow, and so now we can call it cards elbow. But a
great way to work these muscles, these muscles start at the elbow, but they come
all the way down to the wrist and they actually do a lot of movement at the
wrist, so those flicking motions that he does probably causes a lot of that to.
So we’re just going to stretch out these muscles all the way through. A good way
to start is to get those flexors and extensors by putting your arm straight
out if you put your fist, if you put your hands in and make a fist, and come up,
you’ll get a little bit of a stretch under here. If you want more of a stretch
put your fingers up into a stop sign position, and then you can put a little
bit of pressure over it this way. You should really feel that one underneath.
because you want to stretch both sides. So you’re going to hold this stretch for
about 30 seconds, and then do three of those. But you can alternate back and
forth to get those extensors by coming down this way. This is the opposite, if
your fingers are open it’s not quite as much of a stretch, but if you make a fist
you’re going to get a lot bigger stretch there, and then you can put a little bit
of pressure over that way. So I like to alternate back and forth through my 30
seconds and then a total of three on each side. So coming
up, doing that stretch, but really hold it for that 30 seconds if you can, and then
coming down and holding that stretch. Once you get those wrist flexors and
extensors stretched out a little bit, you can stretch your supination and
pronation, and the way I like to do that is grab a hammer or something that’s a
little top-heavy because that helps you get a little bit of an overpressure
stretch. Keep your elbow bent by your side because if you do it straight out
you’re going, to you’re going to rotate your whole shoulder, and we really want
to get down here at the elbow and the wrist. So bend that elbow, keep it by your
side, and then hold the hammer and just go down this way which is in the
supination. Hold it for about three to five seconds, and then come back the
other way into pronation. And so the little bit of the weight on the hammer
pulls it just a little bit more to give you that stretch going back and forth. So
it’s a nice little stretch it’s also a nice little exercise as well. I would
just start off with about ten of these on each side, and you can go smoothly or
just holding it a little bit. So after you get those stretched out a little bit,
you can go into doing some band work to help strengthen the area. There different
color bands are the different hardness of resistance, usually the yellow one is
the lightest and the red is the next lightest, so you might want to start off
with the lightest, but just getting some resistance in there to start building up
those muscles a little bit. And a lot of times people ask, well it’s sore, do I want
to do that, but with resistive bands, it works really well to kind of help get
that irritation out of there as long as you’re not overdoing it. If you want to
place your hand on a table or something, you can, or you can kind of hold your
elbow here, or if you feel good enough, you can just kind of hold it up into
this position. We’re going to start off with our palm down, and you just want to
do the movement at the wrist, but that’s really going to work those elbow muscles
up there as well, so pulling up this way, and then come all
the way down. So you want to come all the way through the movement, you don’t want
to stop here, you want to come all the way down, and then pull up and then nice
and slow back down. So again just starting off with about ten of these, you
don’t want to overdo it and irritate it even more, but you definitely want to
work it out and try and get that inflammation out of there. After you
do ten that way, turn it over. A lot of times I like to kind of get the band in
the middle area and then just go the opposite way. So now you’re going to curl
up and then slowly come back down. So same thing, just nice slow controlled
do about ten of those, but make sure when you come up, you’re not just
letting it plop back down. Control that band because you don’t want to injure
anything more, and then this coming down is equally as important, so make sure
that smooth control motion. Then next you’re going to come up into this
position where your thumb is up, and then you’re going to go what’s called the
radial deviation, which is pulling up this way, and then coming back down. So
again still doing that full movement all the way down, all the way up, and making
sure that you’re working the band, don’t let the band work you. And then the last
one with the band, it’s going to be an ulnar deviation, and the way I like to do
that is just hold it in both hands here with your thumb pointing towards each
other, and then you’re just going to take it and go out this way. So again,
controlling the band, nice smooth motion, going all the way out, coming all the way
in, and then just doing about ten of those, and really just with 10 of each
you’ll you’ll be able to feel that you’re working those muscles. So after
you work those you can take something like a towel, you can take a ball, you can
even just take a little small foam roll, and do some squeezes. So now you’re just
going to kind of squeeze in, hold it for about three to five seconds, and then
come out. So if you don’t have anything like a
roll you can just roll up a towel if you want to, but if you have something like a
tennis ball or Nerf ball, that works really well for kind of squeezing,
holding it for a little bit, and then let it go. And again you’ll be able to feel
that it’s working all these muscles here. And then so the last exercise is going
to be with a band, and then we’ll do some nice massages and stuff at the end. So
with the rubber band, take it, it doesn’t have to be fancy rubber band, it can just
be any rubber band, and put it around your fingers. And then with your fingers,
you’re just going to kind of open them up this way, and then slowly come back in.
So it’s the same thing with the band, when you come out don’t just let them
pop it back in, really control it coming back in. So you’re going to go out, and
then nice and slow back in. I just do maybe about ten of those as well. So
after you get all those exercises, you’re probably feeling a little bit, you’ve
worked those muscles, they feel nice and warm, and then to make it feel good
afterwards, you can do a massage on the area. So just getting some cream or some
lotion, but all these muscles at the wrist and elbow kind of come up here, and
they come up on this side too ,but probably the the motion especially that
Nick feels with that spin motion of the card is here, so just getting some lotion
to help make it easier to rub, but just doing some circular motions around this
area right here. Some people like to get a massager you can do that because the
vibration works really well too, but I also think just giving it a nice massage
on the on the muscles and the tendons that come up and attach right here, is
really nice as well. And if you use lotion, it will be a
little bit smoother, it’s not as much friction, but just to give you an idea
making little kind of circle motions right along that area in that elbow
joint right in there. And then so after you do this, you can do this for about 2
or 3 minutes, just to get it nice and calmed back down, and then my favorite at
the very end is an ice massage. So just grab an ice cube, and then I’ll
show you that real quick. So all you need is an ice cube.
Sometimes if you want a little bit more, you can take those little little cups
and put some ice in it, and then once it freezes you can tear the cup away, but I
like just having an ice cube kind of wrapped up in a paper towel. So what you
want to do with an ice massage is really only do about six minutes. Since it’s
direct ice on the skin, this is not a ten to fifteen minute kind of thing, but just
directly on there you’re going to start off really light, and you’re just going
to do some circles. And the reason you want to go really light is because at
first you’re really going to feel it’s going to feel cold, and it’s going to
feel burney and stingy, but if you can tolerate about a minute of that, then
it’ll kind of go numb, and once it goes numb, then you’re going to start putting
a little more pressure on it and doing the massage part. So really just getting
around in that area, that that area that’s irritated, those tendons maybe like a
tendinitis or the bursa a bursitis, or even the tennis elbow
which is epicondylitis, but just really working that area. The more it gets numb,
push harder, you really want to get that massage in there, you want that
irritation to get out of there, but you really only want to do this for
about six minutes. You don’t want to do it too much more than that,
and so I won’t go the whole six minutes, but that is what you would do. Alright
so there you have it. There you go, oh, those are your stretching exercise for a
little bit of elbow pain. Hey yeah, yeah yeah, so don’t forget to subscribe to Nick’s
channel. Don’t forget to subscribe to Ask Doctor Jo. And remember, be safe, have fun. And I hope feel better soon. Yeah!

Bud’s Story: Overcoming A Broken Neck and Fractured Skull


June 5th of 2015… I went up on a ladder. I was going to
paint the trim in our house. It shifted a little bit and I fell off the ladder, and
I hit my head on the way down on a beam and I knocked myself out and I face-planted
in the driveway. I got hurt really bad. I broke my neck, I fractured my skull, I broke in a couple
places and I broke every bone in my face. I
fractured my hip and I had a big gash over my left eye. When we arrived at Kindred, Bud was
still pretty well out of it. I cannot believe that it’s been 8 months and
I’ve made this much progress. Bob was the man. He took such good care of me. Bob not only was the respiratory guy, but
he was like he was my mentor. He had a great family, a wonderful family,
so that the support was there. He just had to be encouraged. He’s like you gotta fight through this,
you gotta put everything you got into this, you gotta push yourself. We have no magic pills here and no
magic wands, I said, but what we do have is a good
support structure to support your body’s gains. And your body will tell me how
quickly it’s ready to advance and make it through this. When I first came here they thought that
I was going to be here for 6 or 8 months, and I ended up going home just a little short of a month. It was
amazing the progress that he made. He just every day was coming along and
coming along, and I mean with the injuries that he had, the doctor that
took care of him here, Dr. Miranga, said that on paper it doesn’t look like this
should be possible. He’s a miracle and you guys had a hand
in that miracle at Kindred. We really can’t thank you enough.

Elbow Pain Relief Stretches & Exercises – Ask Doctor Jo


Hey everybody it’s Doctor Jo. I’m just
chillin out by the fireplace on a lazy rainy day.Who’s that at the door?
Hey, Nick, come on in. Come sit in my fancy chair. I met Nick at NextUp YouTube class of 2017
How you doing? I’m doing pretty good. How are you Doctor Jo? I’m doing great. Tell us a little bit
about your channel. Alright so my channel, we throw cards. So
what that means, give cards a little flick, throw them around. And the issue
that I run in to, is my subscribers and I, we run it to elbow pain. Ah yeah. All that throwing. I could see that that would be a very repetitive painful thing.
You know what? I think I’ve got some stretches and exercise for that. Yeah?
Let’s check them out right here. Whoa! It came all the way through. So with Nick’s repetitive movements of throwing those
cards, he gets a lot of pain in the elbow area. And sometimes it’s called tennis
elbow, sometimes called iPad elbow, and so now we can call it cards elbow. But a
great way to work these muscles, these muscles start at the elbow, but they come
all the way down to the wrist and they actually do a lot of movement at the
wrist, so those flicking motions that he does probably causes a lot of that to.
So we’re just going to stretch out these muscles all the way through. A good way
to start is to get those flexors and extensors by putting your arm straight
out if you put your fist, if you put your hands in and make a fist, and come up,
you’ll get a little bit of a stretch under here. If you want more of a stretch
put your fingers up into a stop sign position, and then you can put a little
bit of pressure over it this way. You should really feel that one underneath.
because you want to stretch both sides. So you’re going to hold this stretch for
about 30 seconds, and then do three of those. But you can alternate back and
forth to get those extensors by coming down this way. This is the opposite, if
your fingers are open it’s not quite as much of a stretch, but if you make a fist
you’re going to get a lot bigger stretch there, and then you can put a little bit
of pressure over that way. So I like to alternate back and forth through my 30
seconds and then a total of three on each side. So coming
up, doing that stretch, but really hold it for that 30 seconds if you can, and then
coming down and holding that stretch. Once you get those wrist flexors and
extensors stretched out a little bit, you can stretch your supination and
pronation, and the way I like to do that is grab a hammer or something that’s a
little top-heavy because that helps you get a little bit of an overpressure
stretch. Keep your elbow bent by your side because if you do it straight out
you’re going, to you’re going to rotate your whole shoulder, and we really want
to get down here at the elbow and the wrist. So bend that elbow, keep it by your
side, and then hold the hammer and just go down this way which is in the
supination. Hold it for about three to five seconds, and then come back the
other way into pronation. And so the little bit of the weight on the hammer
pulls it just a little bit more to give you that stretch going back and forth. So
it’s a nice little stretch it’s also a nice little exercise as well. I would
just start off with about ten of these on each side, and you can go smoothly or
just holding it a little bit. So after you get those stretched out a little bit,
you can go into doing some band work to help strengthen the area. There different
color bands are the different hardness of resistance, usually the yellow one is
the lightest and the red is the next lightest, so you might want to start off
with the lightest, but just getting some resistance in there to start building up
those muscles a little bit. And a lot of times people ask, well it’s sore, do I want
to do that, but with resistive bands, it works really well to kind of help get
that irritation out of there as long as you’re not overdoing it. If you want to
place your hand on a table or something, you can, or you can kind of hold your
elbow here, or if you feel good enough, you can just kind of hold it up into
this position. We’re going to start off with our palm down, and you just want to
do the movement at the wrist, but that’s really going to work those elbow muscles
up there as well, so pulling up this way, and then come all
the way down. So you want to come all the way through the movement, you don’t want
to stop here, you want to come all the way down, and then pull up and then nice
and slow back down. So again just starting off with about ten of these, you
don’t want to overdo it and irritate it even more, but you definitely want to
work it out and try and get that inflammation out of there. After you
do ten that way, turn it over. A lot of times I like to kind of get the band in
the middle area and then just go the opposite way. So now you’re going to curl
up and then slowly come back down. So same thing, just nice slow controlled
do about ten of those, but make sure when you come up, you’re not just
letting it plop back down. Control that band because you don’t want to injure
anything more, and then this coming down is equally as important, so make sure
that smooth control motion. Then next you’re going to come up into this
position where your thumb is up, and then you’re going to go what’s called the
radial deviation, which is pulling up this way, and then coming back down. So
again still doing that full movement all the way down, all the way up, and making
sure that you’re working the band, don’t let the band work you. And then the last
one with the band, it’s going to be an ulnar deviation, and the way I like to do
that is just hold it in both hands here with your thumb pointing towards each
other, and then you’re just going to take it and go out this way. So again,
controlling the band, nice smooth motion, going all the way out, coming all the way
in, and then just doing about ten of those, and really just with 10 of each
you’ll you’ll be able to feel that you’re working those muscles. So after
you work those you can take something like a towel, you can take a ball, you can
even just take a little small foam roll, and do some squeezes. So now you’re just
going to kind of squeeze in, hold it for about three to five seconds, and then
come out. So if you don’t have anything like a
roll you can just roll up a towel if you want to, but if you have something like a
tennis ball or Nerf ball, that works really well for kind of squeezing,
holding it for a little bit, and then let it go. And again you’ll be able to feel
that it’s working all these muscles here. And then so the last exercise is going
to be with a band, and then we’ll do some nice massages and stuff at the end. So
with the rubber band, take it, it doesn’t have to be fancy rubber band, it can just
be any rubber band, and put it around your fingers. And then with your fingers,
you’re just going to kind of open them up this way, and then slowly come back in.
So it’s the same thing with the band, when you come out don’t just let them
pop it back in, really control it coming back in. So you’re going to go out, and
then nice and slow back in. I just do maybe about ten of those as well. So
after you get all those exercises, you’re probably feeling a little bit, you’ve
worked those muscles, they feel nice and warm, and then to make it feel good
afterwards, you can do a massage on the area. So just getting some cream or some
lotion, but all these muscles at the wrist and elbow kind of come up here, and
they come up on this side too ,but probably the the motion especially that
Nick feels with that spin motion of the card is here, so just getting some lotion
to help make it easier to rub, but just doing some circular motions around this
area right here. Some people like to get a massager you can do that because the
vibration works really well too, but I also think just giving it a nice massage
on the on the muscles and the tendons that come up and attach right here, is
really nice as well. And if you use lotion, it will be a
little bit smoother, it’s not as much friction, but just to give you an idea
making little kind of circle motions right along that area in that elbow
joint right in there. And then so after you do this, you can do this for about 2
or 3 minutes, just to get it nice and calmed back down, and then my favorite at
the very end is an ice massage. So just grab an ice cube, and then I’ll
show you that real quick. So all you need is an ice cube.
Sometimes if you want a little bit more, you can take those little little cups
and put some ice in it, and then once it freezes you can tear the cup away, but I
like just having an ice cube kind of wrapped up in a paper towel. So what you
want to do with an ice massage is really only do about six minutes. Since it’s
direct ice on the skin, this is not a ten to fifteen minute kind of thing, but just
directly on there you’re going to start off really light, and you’re just going
to do some circles. And the reason you want to go really light is because at
first you’re really going to feel it’s going to feel cold, and it’s going to
feel burney and stingy, but if you can tolerate about a minute of that, then
it’ll kind of go numb, and once it goes numb, then you’re going to start putting
a little more pressure on it and doing the massage part. So really just getting
around in that area, that that area that’s irritated, those tendons maybe like a
tendinitis or the bursa a bursitis, or even the tennis elbow
which is epicondylitis, but just really working that area. The more it gets numb,
push harder, you really want to get that massage in there, you want that
irritation to get out of there, but you really only want to do this for
about six minutes. You don’t want to do it too much more than that,
and so I won’t go the whole six minutes, but that is what you would do. Alright
so there you have it. There you go, oh, those are your stretching exercise for a
little bit of elbow pain. Hey yeah, yeah yeah, so don’t forget to subscribe to Nick’s
channel. Don’t forget to subscribe to Ask Doctor Jo. And remember, be safe, have fun. And I hope feel better soon. Yeah!

What Are Different Types of Bone Fractures?

What Are Different Types of Bone Fractures?


Well, there are many different
types of bone fractures. Obviously, every
bone in the body is capable of being fractured. The most common one is
actually the collarbone. Certainly any parent
knows how frequently the collarbone can be broken,
seeing that in their kids. But we see different kinds
of fractures, first of all, in athletics. We see fractures
in elderly patients who have become osteopenic and
then osteoporotic or sustained fractures. Fractures can be
simple fractures, like a relatively simple line
fracture that’s non-displaced. They can be displaced
more simple fractures. In other words,
the fracture line which is relatively simple,
a single line, can be shifted and the fracture ends are
now either separated away from their desired location
or completely displaced apart from one another. You can have a
comminuted fracture, where the fracture line is very
jagged with multiple pieces that have formed. You can have an open fracture– in other words, where
a fracture has occurred and there is a break in the
skin overlying the fracture, which puts it at higher
risk for infection. So those are the basic types,
either simple non-displaced, simple displaced,
comminuted, or open.