Body and Spirit

Tendon Injury

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Amy Anderson and Leif Sjoren

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Series Code: BAS

Program Code: BAS000156


00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health.
00:08 Be sure to consult your physician
00:09 before beginning any exercise program.
00:11 Tendon problems keep people from doing a lot of things
00:16 they would like to do, but there are things
00:18 you can do for that, find out next on Body and Spirit.
00:48 Hello, I'm Dick Nunez, Wellness Director
00:50 of the Black Hills Health and Education Center.
00:52 Welcome to Body and Spirit.
00:55 I remember my years in the athletic club.
00:56 I had a friend who was an avid squash player.
00:59 He hadn't played though for couple of years
01:02 the reason why is that he had tennis elbow.
01:04 I asked him, I said, would you like me to help you
01:07 with an exercise program that might get you back
01:09 on the court again. He said, I would do anything,
01:12 so I started him on a easy program of movements,
01:15 so he could get his arm going and low and behold
01:18 within a month. He was back playing squash again.
01:21 Many people are stopped short because of
01:23 tendon problems. Unfortunately,
01:25 a tendon problem can last for a very long time.
01:28 But if you take good care of it, you can find that you
01:30 could recover much quicker then you might
01:32 have thought possible.
01:33 We gonna talk more about that and show you some
01:35 things you can do. I think we are ready to get started.
01:38 Helping me out today will be Leif and Amy,
01:41 who are both students at Tamarack Springs Academy
01:43 in Polebridge, Montana. And we pulled the chairs
01:46 out here today, so we can do some exercises
01:49 from the seated position. But if you think that sitting
01:51 in chairs means the workouts gonna be really easy.
01:54 Well, you are wrong because we can still make
01:57 it difficult. So, we gonna start by loosening up.
02:00 We gonna just bring the arms way back and stretch,
02:03 and we're gonna comeback down and go way up,
02:08 now back down, and up and down, and up and stretch back
02:18 and down. All is we're doing is warming up just to get
02:20 some circulation into the muscles before we start
02:23 doing something and down and up,
02:28 stretch back and down, and up, stretch back and down,
02:35 one more time, up, stretch back and down, alright.
02:40 Now, let's press the hands together and
02:42 let's push way out and draw back, push out,
02:47 draw back, push out, you folks keep going.
02:51 I want you to do 30 of them. Leif, I am counting on you
02:55 to count. Okay, one of the areas that people
02:58 have a lot of problems with the bicipital tendon right up
03:01 till here. One of the most common exercise,
03:04 it's done in any type of athletic club is bench press.
03:08 In fact, that's kind of a movement that often times
03:11 if two lifters come together and they are size in
03:13 each other up and say, well, how much do you bench,
03:16 which means how much do you bench press?
03:18 And bench pressing is an exercise that can do a lot
03:21 of damage to this bicipital tendon area. In fact,
03:24 I've given up bench pressing altogether because
03:26 it's cause so many minor aches and pains
03:28 to my body over the years. How many we are at Leif?
03:31 Twenty. Okay, good, keep pressing,
03:35 keep having a good time there and I'll join you again,
03:37 so you won't feel all alone since you can't see
03:40 Amy over here. Squeeze the hands together,
03:46 squeeze hard. How many we are at? Twenty eight.
03:48 Twenty eight, okay, two more times,
03:51 and now we come out here on this last one in which
03:53 we just gonna hold our hands together as tight
03:55 as you can. Just keep pressing together and actually
03:58 what we are doing here is an exercise that would be
04:01 beneficial for the bicipital tendon area because
04:04 you get some motion without putting irritation
04:06 on that tendon. And go ahead and relax.
04:11 One of the things you might find to be very beneficial
04:13 is a cross-friction massage, where you are gonna
04:15 go back and forth over the tendon.
04:17 Don't go this way, but crossover it.
04:20 The bicipital tendon massage is little bit uncomfortable,
04:24 but it will be very beneficial for helping bring around
04:27 the lot of shoulder problems. Okay, let's stretch out.
04:30 Bring your hands up over your head and push
04:36 the elbows back and now let's give yourselves a hug,
04:42 pull apart and up over the head again,
04:50 push the elbows back and give yourself another hug,
05:00 alright, that's will be fine. Now we're gonna reach out,
05:06 draw back and push your elbows into the chair,
05:10 tighten it and reach back out, and pull down,
05:16 drive them back. We gonna go for 20 of these.
05:20 Each time we go down, we wanna hold it into the chair
05:23 for just a few seconds then back up again and pull down
05:30 and back up. If you do nothing for a tendon injury
05:35 then you gonna find yourself suffering with it for quite
05:37 sometime. As soon as you sense you might have a
05:40 tendon problem, get the ice on there.
05:43 Ice will always be helpful, but people often times
05:45 want to do is go put heat on it, but if you heat it up
05:50 well imagine taken a cut hand and immerse it in warm
05:53 water or spraining your ankle and putting it into Jacuzzi.
05:57 You gonna bring a lot of blood to that area and make
05:59 the healing take much longer. If you ice the area
06:03 then you can help, help the healing happen much quicker.
06:09 Pull back, squeeze the shoulder blades,
06:12 push back against the chair hard, push back hard,
06:16 very good. How many we've done there Leif?
06:19 11. Okay and this is 12, alright we got eight more.
06:23 There is 1, contract back, push back,
06:28 push your shoulder blades back hard, and 3,
06:32 push it back and we gonna five more times,
06:35 push it back and out and back and last three,
06:44 push back and reach and back, and reach and back,
06:52 let's go one more, and press back and relax, alright.
06:58 Hand up over the head. Alright, switch the other
07:06 side. Okay and relax. We talked about tennis elbow
07:16 just a few moments ago. They had started the show.
07:19 Let's do little bit for that and it's really quite simple.
07:23 When you take your hands if you have tennis elbow
07:25 there are certain things you can or cannot do.
07:28 If you have pain on movement then you wanna not do this,
07:32 but usually most times we can squeeze the hands.
07:35 So let's get in that position. You just gonna squeeze
07:36 your hands, reach out, squeeze down, reach out,
07:40 squeeze down. This is also good for a carpal tunnel type
07:43 situation, reach out, squeeze down, reach out,
07:48 squeeze down and now we're gonna do is we gonna close
07:51 our hand like this. Each time we change this,
07:55 we are changing the way the muscles of the flexor
07:58 and extensors are working in our form. Commonly,
08:04 the tennis elbow is gonna be right out in this area here,
08:08 but see as I do that, see the muscles around there
08:11 working and anytime the muscles working in that area
08:15 that means it's gonna be drawing blood to that area.
08:17 It's gonna be working in that. So, instead just accepting
08:20 the fact that you got pain there if you do some work
08:24 on those muscles and bring oxygenated blood to the area
08:28 and take waste by product out this gonna be very
08:30 beneficial for you. Okay, now we gonna take our hands
08:33 and we gonna turn them like this. Back and forth,
08:37 back and forth, very good, and turn, and turn, and turn.
08:46 The muscles had strengthened the wrist and the hands
08:49 are the muscles of the forearms.
08:52 Amy your form don't look quite as big as mine do.
08:54 You have to work on those a little bit more. Okay,
09:01 few more times. Turn it and turn and turn.
09:08 Now we gonna go up and down, and up and down,
09:13 and up and down, and up and down, squeeze down and up,
09:19 down, up, should be feeling that in your forearms.
09:22 So you are feeling that, Amy.
09:25 Oh! Yeah. Okay, you are feeling Leif. Yeah.
09:26 This would be good for your horsy riding.
09:30 What do you like to do Leif? Weight lift. Oh! Hey,
09:34 that's sounds like a good thing for me. Okay,
09:39 now let's turn them this way and now we're gonna curl
09:42 them up this way. Flex it up and down, flex it up.
09:49 Muscles in your forearm starting to get tired.
09:51 Not too bad. Then work harder then. Mine are.
09:58 Whenever do an exercise like this you are controlling
10:01 how hard you are working by squeezing them up,
10:04 flexing it hard, reach out, flex hard reach out flex hard,
10:10 okay. Now just take the hands together and press
10:12 the fingers to get like that, and you stretch them out,
10:17 good, stretch them out, alright that feel good.
10:26 Alright, let's do some shoulder presses.
10:28 Now up and down, and up and down, and up and down,
10:34 and up and down, one more, up, now let's push out
10:39 and back, and out and back, and out and back,
10:45 and out and back, and out and back, now up and down,
10:51 and up and down, and up and down, and up, back out,
10:57 push out to our back, push out and back,
11:03 push to our back, push, back up top, press up and down,
11:10 and up and down, and up and down, and up,
11:16 push back out, press out and back, and out and back,
11:22 and out and back, and out and back, go up and down,
11:29 up and down, up and down, way up high, now push out,
11:35 press it out, draw it back, out and back,
11:40 and out and back, and out and back, and hold,
11:47 keep the hands out straight, palms down,
11:50 hold them right out there, keep them totally parallel
11:53 to the floor, smile and enjoy yourself because this is
11:58 gonna be fun. Okay, we gonna hold them for a minute.
12:03 I forgot to check time so well, just start from now.
12:07 Actually we just go for 45 more seconds.
12:10 Hold them out nice and straight. I start to feel in
12:14 shoulders little bit. See if you can keep your hands
12:16 from trembling and shaky. Okay, now we are down to 30,
12:26 looks good. Oh! Oh! Oh! I see that left hand starting
12:29 to shake a little bit. How about Amy?
12:31 How is she doing, oh! solid as a rock. Hold on to it.
12:38 Fifteen more seconds. We are doing great. Hold it,
12:44 hold it, arms nice and straight, should be feeling
12:47 in your shoulders and 4, 3, 2, 1, oh! Very good.
12:56 Grab a hold the chair and shrug.
13:00 Stretch the trapezius, keep holding it, hold it, hold it,
13:06 hold it, now relax. Again pull up against it,
13:12 pull and hold that 10 more seconds.
13:18 Oh! That feels good. Alright, very good.
13:23 Okay, let's do some bicep work to the hands up
13:28 and curl up and down, and up and down, and up,
13:32 if you wanna use dumbbells at home, that's okay.
13:36 Curl it up and down, and up and down, and up,
13:42 flex each time you come up. We gonna do 10 of them
13:45 down here. There is number 8 and 9, one more time,
13:49 now bring the elbows up and reach out,
13:52 and curl and reach out, and flex and out, and flex,
13:57 flex the muscles each time, flex, and flex, and flex,
14:04 keep the elbows up and flex, two more,
14:09 and flex, and flex, now back down, and flex up,
14:13 and down and up, and down and up, there is 4.
14:19 We gonna for ten again. Squeeze it and squeeze it,
14:25 squeeze the muscles each time and flex, and flex,
14:30 one more time, and flex, now elbows up,
14:33 reach out and flex, reach out and flex, reach out and
14:39 flex, reach out and flex, very good, out and flex,
14:44 and out and flex, reach out, three more times,
14:49 reach out and flex, and out and flex, last one,
14:55 good, alright. Relax for a moment. Just shake them out.
15:00 Okay, now we're gonna bring them up here,
15:02 push it out and back and out, first time we work
15:06 in the biceps and now we work in the triceps.
15:09 We work on extending the arms out each time and push
15:14 out and back, and out and back, and out,
15:19 keep the upper arm parallel to the floor,
15:22 push out and back, and out and back, bring them
15:27 into your sides, push down and up, press down and up,
15:32 press it down and up, way down and up,
15:36 flex the muscles each time you hit bottom,
15:39 squeeze it down, and up, there is number 7, and 8,
15:44 two more times 9, press down, last down, push it,
15:48 bring the elbows back up, push it out, and press out,
15:55 and push, and push, and press, and press, and press,
16:03 three more times, and press, and press, one more time,
16:09 push it out, okay, back down here, press down and up,
16:14 press down and up, press down and up,
16:19 press down and up, press and up, and press and up,
16:25 one more time, press and relax.
16:28 Okay, another area that get affected a lot where
16:32 tendon problems is around the knee area.
16:35 You get the patellar tendon right towards your
16:37 attachment or you get the patellar ligament
16:39 under the knee or you get other connective tissue
16:42 that bothers you around the knee,
16:43 which makes movement very difficult.
16:45 So, we're gonna do a series of exercises now
16:48 that will help you to strengthen your knee without
16:51 putting a lot of stress upon the connective tissue.
16:54 So, what we're gonna do is we gonna do put our left
16:56 knee out straight. Okay, now what we gonna do is
17:00 we gonna raise it up and back down.
17:03 We just raising it up about the foot. We gonna do 20
17:05 of them. While you doing it, you gonna try and concentrate
17:10 on contracting the quadricep muscles as you doing it,
17:14 okay, so it's 8 and 9 and 10, ten more times, up,
17:30 and five more, 4, 3, 2 and 1.
17:38 Now bend your knee slightly.
17:40 Keep it the same bend the whole time raise, very good,
17:44 very good. You can also do this lying on the floor.
17:48 This is an excellent one to stimulate the quadriceps
17:52 without putting stress on the knee and by time
17:56 we are done here you should feel it in your thigh
17:58 little bit. You also feel it in the hip flexor obviously
18:01 because we are lifting up, there is 10, and 11, and 12,
18:07 eight more. I'm just go around and seeing if they can
18:12 feel it yet. Okay, one more. Now bend it little bit more
18:19 and again up, and up, and up, you are starting
18:24 to feel it yet, Amy. Yep! How about you, Leif?
18:28 Yeah, that's good. Glad I'm not the only one. Ten more.
18:35 I would just attribute to my legs being a little heavier
18:40 and last five, there is 1 and 2 and 3 and 4 and 5,
18:48 very good. Oh! oh! Felt that.
18:52 Okay, now we are gonna go the other side.
18:54 Now if you have to go into any type of knee surgery this
18:57 is a very good thing to do to get your body prepared.
19:00 Lot of times people don't understand the concept that
19:03 if you get your muscles as strong as possible
19:06 before you going to surgery then you it will actually
19:08 will enhance your recovery time period. I had a man I
19:11 was being training for a while now who had a torn rotator
19:15 cuff and so what we did up until his point of surgery
19:19 is we worked him out on a regular basis just working
19:22 muscles that will allow him to get through the range
19:25 of motions without injuring the shoulder anymore,
19:28 but his surgeon was absolutely amazed with first of all
19:32 what good shape his shoulder was in going into the
19:34 surgery, but then when he came out of surgery
19:37 both the therapist and the physician were shocked
19:39 at how fast he recovered because of all the work
19:41 he put in strengthening up his shoulder muscles
19:43 before he even went into surgery.
19:46 Alright, just put the leg out, raise it up and down.
19:50 We're doing 20 of them. I actually would prefer
19:56 doing this from a lying position, but little harder
20:01 for me to talk and do that at the same time while lying
20:03 on the back. So we will settle for this and for many
20:07 it might be difficult for you to get on your back,
20:10 so doing it from a sitting position will still give some
20:13 of the training affect at least Amy felt the last time.
20:16 So I know, if Amy felt it then rest of you felt
20:18 that as well. How many is that? Not sure.
20:28 Well, we are not sure we will have to do a few more.
20:32 Okay, now I am sure too. Okay, bend just a little bit.
20:35 Okay up and up and up. I bet you have good track
20:40 this time. I always saw people they can't remember
20:45 what number they are on, they just start over to and then
20:48 pretty soon they don't forget anymore.
20:55 Okay, where we at? 15. Okay and one more.
21:02 Okay, bend it little bit more and up, and up, and up,
21:08 and up, and up, 7, 8, 9, 10, ten more,
21:16 1 and 2 and 3 and 4 and 5, 6, 7, 8, 9 and 10, very good.
21:29 Okay, now let's just straighten the left leg out,
21:31 total straight and hold that, flex as hard as you can,
21:34 so you feel all the muscles of the quadriceps flexing,
21:38 flex them, flex them, flex them, very good,
21:41 I can't reach yours, but I am assuming you are flex
21:43 tight too. Flex them really tight, hold it, hold it,
21:51 and down. Other side, flex, flex all the muscles of the
21:55 quadriceps, flex them tight, flex them tight, flex, flex,
22:02 flex, flex and relax. Now put your left leg out.
22:08 Be on the heel and push your heel down into the carpet
22:12 as hard as you can. Push it in, push it in, push it in,
22:20 okay, now we gonna move it in and do it again,
22:23 push down as hard as you can, push down, push down,
22:27 push down, okay, let's move it a few more inches,
22:34 and push down, trying to draw your leg back.
22:39 You should feel the hamstrings or the back of your
22:41 thigh is flexing as you do this. Pull hard, pull hard,
22:48 now the foot will be flat and again pull it back like you
22:51 are trying to slide your foot backwards.
22:54 Pull hard, you feel like contracting the hamstring
22:58 again, so contracting the hamstring from four
22:59 different positions. Alright, good,
23:05 reach out to other leg now and dig in like you wanna
23:10 pull it back, pull back, pull back, pull back,
23:16 okay, let's move it about 6 inches, dig in and pull,
23:21 pull steady, feel your hamstring doing the work,
23:25 make it work. If you can lift yourself out of that chair
23:28 that way, I'll be really impressed.
23:31 Okay, and move it back little bit more, dig in and pull,
23:36 pull strong, pull strong, pull, pull, pull, pull,
23:44 alright, relax. Put your foot flat down and pull back
23:48 as hard as you can, contract the hamstring, pull
23:52 it for five more seconds, 4, 3, 2, 1, very good.
23:59 Alright, do little abdominal exercise.
24:02 Let's pull the hands in front of us and we gonna
24:04 crunch forward then we gonna push back into the
24:07 chair, blow out, crunch forward and come back,
24:13 blow out, crunch forward and back, blow out,
24:18 crunch forward and back, crunch it down and back,
24:26 crunch it down and push back, and crunch and back,
24:34 and crunch and back, squeeze it and back,
24:41 crunch down and back, blow out as you come forward
24:45 and back, crunch down and back, and crunch down
24:53 and back, and down and back, ten more, there is 1,
25:00 2 and 3, contract each time, blow out, blow out,
25:07 five more, blow out, and blow out, and blow out,
25:16 two more times, contract and contract, good.
25:22 Now bring your toes up underneath you,
25:24 so forward a little bit. Push your heels to the ground.
25:28 Now go up on your toes and way down and up and down,
25:34 and up and down, very good, push, way up high,
25:41 way up high, way up high, very good, keep it going.
25:50 Try and pull your legs in just a little bit further
25:52 back there you go Amy that will give you a little more
25:54 range of motion. Push your heels all the way down,
25:58 push your heels all the way down, very good,
26:03 way up high, way down, way up high and down,
26:07 and up and down, and up and down,
26:11 let's go ten more, here is 1 and 2, press up, way up 3,
26:18 and press 4, press up high and press up, press up,
26:25 three more times, here is 8 and 9 and 10, alright,
26:31 let's just turn and stretch ourselves this way.
26:34 Hold the stretch. Now let's go the other direction,
26:46 very good. We are all done. Thanks a lot.
26:53 Whenever you are dealing with tendon injuries,
26:56 so is a good idea to ice for about 24 to 48 hours
27:00 first before you start introducing heat.
27:03 Certainly other types of modalities would be beneficial
27:06 like ultrasound or using stim on that to try and get
27:09 electrical impulses to make the muscle work that will
27:13 all help to encourage the healing process.
27:15 The bottom line is you wanna encourage circulation,
27:18 getting oxygenated blood to the area,
27:20 full of rich nutrients and getting rid of the waste
27:23 byproduct. When you do that you find the healing
27:26 is gonna be much, much quicker then you thought
27:28 possible. We often times get Wellness guests
27:30 coming to our center that have tendon problems
27:32 and are amazed how fast we can turn it around,
27:35 but we always give God the glory because he is the
27:37 great physician. He is the great healer and we
27:40 wanna do all things for his glory and remember
27:43 Philippians 4:13 states I can do all things through
27:47 Christ, which strengthens me. God bless you.
27:49 Thank you for joining us. We'll see you
27:51 next time on Body and Spirit.


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Revised 2014-12-17