Many people think of fishing as a relaxing past time, or a time for peace and quiet on the lake.  Anglers should beware, however, of the dreaded “fisher’s elbow.”   Fisher’s elbow, A.K.A Tennis elbow, causes pain and swelling over the lateral portion of the elbow.  The injury is caused by repetitive casting and retrieving, and the constant stress this repetitive motion puts on your muscles (especially the wrist extensors).  The medical term for this injury is “lateral epicondylitis.”

Golf is another great sport for relaxation and fun.  Golfers are also susceptible to elbow injuries and they too have their own name for the injury: “medial epicondylitis.”  This injury is caused by overuse of the muscles in the forearm.  This injury also causes pain and swelling at the elbow.In extreme cases these injuries can cause swelling or cause entrapment of your nerves, which can lead to tingling and numbness in your hands.  If this occurs you should consider seeing a medical professional for an accurate diagnosis.The good news is, however, that you can take steps prevent these injuries from ending your fishing, tennis, or golfing:

1.       First of all it is important to stretch your extensor muscles of the wrist.  To achieve a good stretch, simply push your hand down and bring the fingers towards your forearm.  Hold this stretch for around 35 seconds.  Doing this stretch before the event will help prevent both Fisher’s and Tennis elbow.  It is also a good idea to stretch the wrist flexors by pulling the hand back.  This will help prevent medial epicondylitis/golfers elbow, which can also occur with fishing.  These stretches are a great way to prevent the injury from occurring in the first place.

2.        It is also not a bad idea to bring a bag of ice with you.  You’ll probably already have ice in the ice chest, keeping your drinks cool.  Bring a bread bag, and there you have it, a homemade cold compress, and one of the best therapies available.  If you notice any pain or swelling around the elbow, place the ice pack on the area for 20 minutes.  Continue to apply ice for 20 minutes every hour.  Be sure not to burn yourself with the ice, and be careful to not leave the ice on for more than 20 minutes.

3.       A pain relieving gel such as BIOFREEZE can help provide relief from your pain, without the harmful side effects of many over the counter and prescription pain relievers.

4.       Taking an anti-inflammatory (NSAID) may also provide some relief, however beware of the dangers of anti-inflammatory drugs.  These over the counter medications can cause stomachbleeding, which contributes to the death of many people each year.  Other options include Omega-3-Fatty Acids or fish oils, which also have a natural anti-inflammatory effect.  Flax seed is another natural oil with anti-inflammatory properties. 

5.       There are also elbow braces you can wear for these types of injuries, however; some studies show that bracing may actually cause more damage by not allowing blood flow and movement needed to heal the injury.  I would recommend wearing a brace in acute situations (< 36hours) for the beneficial effects of compression.  Try to wean off the brace as early as possible, and don’t use it as a “crutch” to keep fishing, golfing, or playing tennis. 
 
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Safe Gardening 04/14/2010
 
Now that Spring is here, many of you are probably spending time in the garden.  While you might find gardening therapeutic, or a great way to relieve stress, just remember that it can also be a source of pain and injury.  The American Chiropractic Association offers great suggestions to help you avoid any of the pitfalls:

Prepare for Gardening
- Stretch your muscles before reaching for your gardening tools.  The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb.
- Treat gardening as an athletic event.  A warm-up and cool-down period is as important in gardening as it is for any other physical activity.  To warm up, walk for five to 10 minutes to get your heart rate up.

Perforn Stretches
- Before stretching for any activity, breath in and out, slowly and rhythmically...
- While sitting, prop your heel on a stool or step, keeping the knees straight.  Lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle...
- Stand up, balance yourself, and grab the front of your ankle from behind.  Pull your heel towards your buttocks and hold the position for 15 seconds.  Do this again and repeat with the other leg.
- While standing, weave your fingers together above your head with the palms up.  Lean to one side for 10 seconds, then to the other.  Repeat this stretch three times.
- Do the "Hug your best friend" exercise.  Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go.  Hold for 10 seconds and reverse.  Repeat 2 or 3 times.
- Be aware of your body technique, form and posture while gardening.  Kneel, don't bend and alternate your stance and movements frequently.

Remember Gardening Ergonomics
- Use tools, such as shears or clippers with a spring-action, self opening feature, to prevent strain on the muscles and joints.  Make sure the tools are well-oiled to open and close easily.
- When lifting potted plants or bags of mulch and dirt, bend your knees and lift straight up, keeping your back as straight as possible.  Use your knees, rather than the back muscles, to lift, and avoid twisting and turning while lifting.
- Sit while working or take sitting breaks to conserve energy and decrease stress on your back, knees and hips.
                                                                                                        (source: ACA news, April 2010 p.22)

...And remember, if your gardening adventures do lead to muscle aches and pains - do not simply ignore it!  A cold pack can go a long way towards providing relief, as well as Chiropractic care, of course!
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