| How to Heal Tennis Elbow Posted: 27 Feb 2019 04:00 PM PST Tennis elbow is a commonly-used term for pain in the tendons at the back of the elbow and is often caused by repetitive strain. Although the condition can be painful, it's usually not too serious. Fortunately, tennis elbow may get better on its own as long as you don't do anything to worsen the injury. Taking pain medication and massaging the elbow also helps. Always check with a doctor when you first feel pain to check if you have a sprain or have torn the tendon, which requires surgery to repair. EditResting Your Injured Elbow - Stop doing the activity that caused your tennis elbow. Although tennis elbow can be caused by playing tennis, the full range of potential causes is far larger. Any physical activity you perform that involves repetitive motions with your elbow can cause tennis elbow. It's important that you stop doing this activity so your elbow heals. Non-tennis-related activities that can cause tennis elbow include:[1]
- Lifting or carrying heavy loads
- Daily computer and keyboard usage
- Sports like basketball or hockey
- Plumbing, gardening, or painting[2]
- Modify repetitive actions if you cannot stop performing them. In some instances, your tennis elbow may have been caused by an action that's part of your job or your daily life. If that's the case, look for ways to modify the activity and cut down on the amount of strain you put on your elbow.[3]
- For example, if you work in construction, your job may depend on you being able to carry heavy bags of cement. Try to modify the activity by having someone else help you carry bags or using a wheelbarrow to lug them around.
- Rest your elbow for at least 1 week. It's crucial that you give the damaged tendons time to recover and heal themselves. Do this by avoiding any activities that strain your elbow. Try not to lift anything heavy with your injured arm. If you can, minimize your computer and keyboard usage. Also try to find ways to physically rest your arm as you go about your day, so you don't put unnecessary strain on the tendons in your elbow.[4]
- For example, if you're sitting on a sofa or in an armchair, keep the elbow elevated on the arm of the chair. Or, if that's not comfortable, try propping up the elbow with 2-3 pillows when sitting in an armchair.
EditReducing Pain from Tennis Elbow - Wear a forearm brace to cut back on elbow pain. Putting a tight brace around the center of your forearm can take pressure off of the tendons in the sore elbow and the muscles that move your arm. This, in turn, will decrease the amount of pain you feel from the damaged tendons. When you put the brace on your arm, cinch it tight about below your elbow.[5]
- Purchase a forearm or elbow brace at any large pharmacy or drug store. They're usually inexpensive and should cost less than $10USD.
- Ask a physiotherapist or partner to help you put on your brace to make sure it's the right size.
- Massage the painful points on your elbow with your other hand. Pinpoint the most tender or painful spot on your elbow. Use 3-4 fingers on your other hand to massage the tender spot with long, firm strokes. Exert moderate pressure, but not enough to worsen the pain. Massage from well below to well above that spot. Do this 1-2 times a day.[6]
- You will find that the pain extends to the areas surrounding the elbow, so massage any areas that feel pain.
- Use a small amount of natural massage oil to help ease the pain.
- Ice your elbow for 15 minutes at a time. Hold a frozen gal pack or any other kind of ice pack directly against your painful elbow for 15 minutes. Do this 3–4 times per day, and space the ice applications out by at least 4–5 hours. Ice will help to reduce the tendon (and muscle) inflammation and will also cut back on the amount of pain you're feeling. The cold temperatures may also reduce inflammation in the damaged tissue.[7]
- You can purchase a gel-filled ice pack at any pharmacy or supermarket.
- If you don't have an ice pack handy, try holding a bag of frozen peas or frozen corn against the elbow.
- Take NSAIDs to stop the pain and reduce elbow swelling. NSAIDs—non-steroidal anti-inflammatory medications—include ibuprofen, naproxen (found in drugs like Aleve), and diclofenac (found in Cambia and Cataflam). These medications will have 2 effects: they'll stop (or reduce) your elbow pain and decrease the swelling in your damaged tendons.[8]
- Always follow the directions printed on the side of the NSAID packaging. Do not exceed the daily recommended dosage.
- Apply a topical NSAID cream to the elbow for a more specific treatment. Not all NSAIDs are taken orally. Drug companies also make topical creams that can be purchased over the counter at your local drugstore or pharmacy. Rub a topical cream directly onto the elbow that has tennis elbow. The cream will decrease pain and swelling, just like the oral NSAIDs.[9]
- Follow the directions on the tube of NSAID cream closely. Do not use more cream than directed and apply the cream only as often as the packaging suggests.
EditPromoting Healing with Therapy and Stretches - Practice physical therapy to strengthen and heal your damaged elbow. Physical therapy geared towards strengthening the muscles in your afflicted elbow can help in reducing the symptoms associated with tennis elbow. So, ask your general practitioner if they can refer you to a therapist for help with your tennis elbow. The physical therapist will ask you to perform various exercises that involve eccentric contractions with your damaged elbow.[10]
- Eccentric contractions occur when you tense an elbow by lengthening it (e.g., when you straighten your arm).
- Stretch your wrist to maintain its flexibility. Gently rotate your hand that's on the arm with a painful elbow. Pull the hand backward and forwards to stretch out the tendons connecting to the elbow. Also try rotating your wrist in a circular motion 5–6 times.[11] Stretching your wrist will also increase blood flow to the area, which should encourage the painful tendons to heal themselves.
- If you feel an increased amount of pain at any time while you're stretching, stop immediately.
- Use a rowing machine after you've healed to stretch and strengthen your elbow. Rowing machines allow you to pull your body weight back and forth with both arms. This stretched and strengthens the muscles attached to your elbows. Stimulating these muscles can help prevent further damage to your tendons and help build strength.[12] Rowing machines are available at most gyms.
- Talk with your doctor or physical therapist before using a rowing machine. Ask them to show you how to use proper form when you row. If you use improper form, you may damage your elbow further.
EditReceiving Medical Treatments - Visit your doctor if your elbow still hurts after trying other methods. In cases of severe tennis elbow, simply resting the elbow and treating pain with OTC medications may not be enough to encourage the damaged tendons to heal themselves. If your tennis elbow persists for more than 1–2 days, schedule an appointment with your doctor.
- Also see your doctor if the pain in your elbow becomes extreme or no longer responds to ice and NSAIDs.
- Receive steroid injections around your damaged tendons, if recommended. If you have tried a few methods of decreasing elbow pain and they haven't been effective ask your doctor about steroid injections. Doctors commonly inject corticosteroids into painful tendons or muscles that need to regenerate tissue. If the initial treatment works, your doctor may recommend follow-up injections for a few weeks.[13]
- The doctor administering the steroid injection will first inject a local anesthetic so you don't feel the multiple injections in your painful tendon.
- Ask your doctor about PRP injections to your damaged tendon. Treating tennis elbow with PRP—platelet rich plasma—is a relatively new method but it's largely effective. You'll need to visit your doctor or a surgeon and give a blood sample to begin the procedure. The surgeon will use a machine to remove the platelets from your blood sample and then re-inject those platelets back into your damaged elbow tendon.[14]
- Platelets can heal damaged tissue and should greatly speed up the healing process in your damaged tendons.
- The whole procedure should take only about 15 minutes. You may feel mild discomfort during the injection.
- Check with your insurance provider to see if this type of procedure is covered for you.
- Try shockwave therapy for a noninvasive option. If you—or your doctor—would rather not use injections to treat your tennis elbow, ask them about shockwave therapy. When you receive shockwave therapy, the doctor will use an electrical device to pass high-energy shockwaves into your damaged elbow. This will stop the pain that you're feeling and will also encourage the damaged tendons to heal.[15]
- Since shockwave therapy can be a little uncomfortable, the doctor may give you a local anesthetic first.
- If you have severe pain or serious tendon damage, you may need to return for multiple sessions of shockwave therapy.
- Consider surgery if other treatments don't improve your tennis elbow. Surgery is regarded as the last option for tennis elbow, but may be appropriate if the condition has gone on for months without improving. To decrease the pain you feel from the damaged or torn tendons, a doctor will shorten or repair the tendons. This will take several months to heal.[16]
- Your general practitioner will most likely refer you to a surgeon for this procedure.
- Don't sleep on the arm in which you're experiencing tennis elbow. Try to sleep on your back or your side (e.g., sleep on your left side if your right arm has tennis elbow).
- If you have any allergies to medications, check the ingredients in any medicated creams to make sure you won't have an allergic reaction.
- Some people have different levels of pain tolerance. Even if you're feeling a minor pain in your elbow, get it checked to make sure it's not torn.
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| How to Lift a Heavy Object Safely Posted: 27 Feb 2019 08:00 AM PST Lifting heavy objects on your own may look impressive, but it can cause serious injury and strain unless it's done safely. Before you lift an object, always test its weight before lifting it. Depending on the object's weight, you may lift it by hand or need equipment to transport the object over longer distances. If you have a job that requires constant heavy lifting or you're just moving furniture around, practicing safe techniques can help lighten the load. EditLifting Objects with Proper Form - Determine if the load is solid or contains liquid. While solids won't move around when you transport them, weight can shift around if you're carrying a container with liquid. If you can't see into the container you're transporting, jostle it slightly and listen for any liquid inside. If it is a liquid container, be sure not to tip or lean the object while you're carrying it.[1]
- Check solid objects for loose or moving parts before you lift them. These may fall off or change how the weight is distributed.
- Try picking up 1 corner of the object to get an idea of its weight. Kneel on the ground next to your object and grab the corner with both hands. Try lifting up the object so 1 corner is completely off the ground. By lifting a corner, you can assume what the object's total weight is and determine if you can lift it on your own.[2]
- If you can't lift the corner on your own, don't attempt to lift the entire object.
- If you're trying to lift a tall object, such as a bookshelf, tip it onto its longest side first so the weight is easier to carry.
- Stand in front of the object with your feet shoulder-width apart. Stand about from the object. Keep your feet at or slightly wider than shoulder-width. Position one foot slightly in front of the other so it's along the side of the object you're lifting.[3]
- If you're lifting an oblong object such as a table, stand on one of the long sides so the weight is easily distributed.
- Avoid wearing tight-fitting clothes while trying to lift something off of the ground.
- Bend your knees and keep your back straight as you lower yourself. Keep your knees bent as you slowly lower your body to the ground. Tighten your abs as you squat down to help keep your body straight and support your lower back.[4]
- Always keep your knees bent throughout the lift to help maintain your center of balance.
- If the object isn't on the ground, bend down as far as you need in order to grab the best handhold.
- Grab the load so the weight is evenly distributed between your hands. Find sturdy handholds that you can easily hold onto. Aim to hold the object near the bottom or by its heaviest point so you can easily control the weight. Make sure you have a firm grip so the object doesn't slip out of your hands.[5]
- For example, grab a table from the longest side and hold onto the tabletop or box apron underneath. Keep your arms shoulder-width apart to support the weight.
- If the object has handles, use them if possible.
- Wear work gloves if you want to get a better grip on your object.
- Do not attempt to carry the object with only one hand.
- Keep your back straight as you lift the load with your legs. Hug the object tightly against your chest as you straighten your legs. Support as much of the weight as you can just using your legs. Don't arch or bend your back as you lift the object since it may cause pain. Keep lifting the object until you're in a standing position.[6]
- If you start lifting the object but can't get back into standing position, set it down and ask for help. Don't carry the object if you're straining to lift it.
- Walk slowly to transport the object. Keep your legs slightly bent to keep your balance. Take small steps so you don't lose control of the object. Keep your eyes in front of you rather than looking down at the object. When you need to make a turn, shuffle your feet until you're facing the right way.[7]
- Avoid twisting your body while you lift the object.
- If you need to carry the object a long distance, take a short break at the halfway point so you can rest and readjust your grip. Set the object down at waist-level if you can so you can easily pick it up again.
- Bend your knees to set the object down. When you reach the area where you need to put the object, keep your back straight and bend your knees into a squat position. Make sure the bottom of the object has full contact with the ground before letting go.[8]
- If you're lifting and carrying boxes, set them at waist-level so you don't have to bend down when you open them.
- Ask others to help carry the object if you don't feel comfortable with the weight. If you're unsure whether you can carry the object after you test the weight, don't try to lift it on your own. Instead, ask for a few helpers to carry the object with you to evenly distribute the weight between you.[9]
- If there isn't anyone to help you, search for a hand dolly or other mechanical assistance.
EditUsing Lifting Equipment at Work - Follow any heavy lifting policies your job has put in place. Check with your supervisor to see what the policies are for transporting heavy objects while you're at the job. Go over the rules and policies so you don't hurt you or anyone else while you're working.
- For example, if you need to move something on a factory floor and don't know how, ask somebody else what should be done instead of lifting it on your own.
- Don't attempt to lift something if you're not properly trained with the equipment.
- Use a moving dolly if you need to move large appliances. Moving dollies allow you to move large appliances on your own across a flat surface. Put the lip of your moving dolly underneath the object. Strap the object into place on the dolly so it doesn't fall off. Tip the dolly backward toward you to lift the object. Roll the object to the area you want to set it down and pull the bottom out.[10]
- Ask for help if you can't tip the object back on your own.
- Moving dollies can be rented from most hardware stores.
- Lift heavy objects with a shoulder dolly if you're with a partner. Shoulder dollies are harnesses worn by 2 people so they can carry a heavy object between them. Slip the harness on over your head so it makes an X in the middle of your back and so the metal buckle is at waist level. Have a person stand on each side of the object put the lifting strap underneath. Hold onto each side of the object and lift with your legs at the same time.[11]
- Shoulder dollies can be purchased online.
- Shoulder dollies work well for large and bulky furniture, such as bookcases or desks.
- Use a forklift or hand jack if you're lifting pallets. Many warehouses or businesses that require heavy lifting have forklifts or pallet jacks to transport heavier loads. Line the tines of your forklift or pallet jack with the openings on the sides of the pallet. Either pull the lever on the forklift that raises the load, or crank down on the handle of a manual pallet jack to lift the load.[12]
- Check if your company or area requires a permit for driving a forklift.
- Make sure the weight is evenly distributed on the pallet so nothing falls off or tips over.
- Wear shoes that have a firm grip on the ground, such as boots or tennis shoes.[13]
- Never attempt to lift more than you're comfortable carrying. If you doubt that you can carry the object safely, ask for help.[14]
- Don't try to lift heavy objects that are above your head since they may fall on top of you.
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| How to Tell if Your Rabbit Is Lonely Posted: 27 Feb 2019 12:00 AM PST Rabbits are very sociable animals who want constant companionship. They do their best when they have another rabbit to spend time with. A human can fill that void, however, it will require almost constant attention from you. Expect your rabbit to need more attention and do everything in your power to give it company.[1] EditRecognizing a Lonely Bunny - Expect your rabbit to be lonely. In the wild, it would be with other rabbits 24 hours a day, 7 days a week. If you only have one rabbit, you can give it some companionship, but it will still be lonely at night or when you are away at work.[2]
- Sometimes a female rabbit will be fine on its own. If you do not notice hyperactivity or withdraw with a female rabbit, it is possible that she might be content by herself.[3]
- On other occasions, a rabbit will be too territorial to get along with another rabbit. At that point, you should consider getting a different species of pet. These will provoke fewer territorial feelings, but can still be a source of company.
- Pay attention when it nudges, bites, or digs on you. When a bunny nudges you with its nose it is trying to tell you to do something. Often this means that it wants you to pet or play with it. It can escalate this behavior to even more direct and forceful modes of expression.
- This nudging might progress to soft biting. This is also a way to get your attention. If you pretend to be hurt, the bunny should respond by nipping more softly and less frequently.
- Your bunny might even begin to dig with its front and or back legs directly on top of you, as if it were trying to dig you up. This is definitely a plea for attention. [4]
- Watch for destructive behavior. A lonely rabbit will sometimes become hyperactive and angry. Although it is not uncommon for rabbits to dig at things, this destructive behavior will accelerate rapidly. Watch for the rabbit gnawing at carpet and other furniture. Their behavior can even become self-destructive.
- A lonely rabbit can begin to pull at its fur and overeat. It might even damage its own teeth while pulling at the bars of its cage.[5]
- Watch for signs of withdraw. Alternatively, some rabbits will become depressed. They will withdraw from you and others, refusing to interact even when you reach out to them. It will take some more effort to get these rabbits back in a good mood.[6]
- A withdrawn rabbit might hide or stay in its cage. It might not respond when you try to pet or play with it.
EditGiving a Bunny a Furry Companion - Get your rabbit a companion. The best companion for a rabbit is another rabbit of the opposite gender and approximately the same age. Two bonded rabbits should snuggle frequently and make quiet sounds of affection. Be careful though, when introducing a new rabbit to your household, some rabbits just can't get along with each other.
- Consider finding a group of rabbits that have experience together, because you know that they will get along. If you are introducing a new bunny into the household, try to get it from a shelter. That way, if they don't get along, you can exchange it for a new one at little to no additional expense.[7]
- You can try keeping a single rabbit, but it will require a considerable time commitment on your part to keep it happy. Be prepared to spend time with it everyday.[8]
- Don't forget to have your rabbits spayed and neutered. If you don't, you might very quickly be responsible for a litter of babies.[9]
- Prevent fighting. If your rabbits have a tough introduction, they might never get along well. Begin by leaving them in separate spaces and introducing them to each other about 20 minutes a day under close supervision. Introduce them to each other in a neutral space, that neither of them perceives to be their own territory. Once they show signs of bonding, like cuddling and rubbing their noses, they can share the same space.
- Keep a water bottle on hand to discipline the rabbits if they fight.
- Ideally, you should bring both rabbits back home at the same time. That way, neither of them will perceive it as their territory and they will have no cause to fight over it. If you already have one of the rabbits, try to get them to socialize in a room that don't often spend time in.[10]
- Males and females make the best pairings.[11]
- Find a friend from a different species. If you have introduced several new bunnies and found that yours is too territorial for friends, you should try to find a pet of a different species to act as a companion. Guinea pigs, birds, and cats are often easier for bunnies to get along with than other rabbits.
- Rabbits also shouldn't be allowed to live with other rabbits that aren't spayed or neutered. If your bunny has not been fixed and is too old to endure a procedure, you might also be better of finding a companion of a different species.[12]
EditGiving Your Bunny Human Companionship - Give your bunny several hours outside of its cage per day. Rabbits love to explore, move, and sniff around. You should let your rabbit out of its cage daily. However, you should also make sure that it doesn't tear up your house. Watch it closely or create a room specifically for your bunny, with fewer valuables and no carpet.[13]
- Get down on the floor. Rabbits like to be close to the ground. While it might seem like picking it up would be a good way to bond, your bunny probably will not appreciate that. You should get down on its level and spend time near the ground with it. If it seems receptive, get closer and pet it.[14]
- If the rabbit is not comfortable with you being in its space, it will begin to growl. Take a step back and give it some time to approach you.[15]
- It might take some time for your rabbit to warm up to you if it is shy. Take it slow.
- Pet your rabbit. Rabbits are most comfortable being pet when they are relaxing after a meal. Approach it slowly and pet it on its forehead, cheek, or back. They usually do not like to be pet on their ears, stomach, tails, or neck, or feet.[16]
- Play with your rabbit. Bunnies love to get out and a play. They particularly like to knock things over, dig, and toss small toys. Give your rabbit something like bowling pins that it can run into and knock over. Buy some toys or even make homemade toys.
- For toys that your rabbit can toss around, consider hard plastic baby toys and plastic balls with bells inside. Often a simple piece of cardboard will do, like the inside of a roll of toilet paper.
- If your rabbit loves to dig, consider making a pit for it to dig in. Consider a straw mat or boxes full of shredded paper[17]
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