Elbow pain is most commonly termed as tennis elbow or lateral epicondylitis. It occurs when a tear happens in the tendons that connect the muscles of your forearm to the bones of your upper arm.
Since most tennis players develop this ailment, the name has been coined that way. But often, tennis elbow doesn’t really have much to do with tennis.
Around 5% of people who work in jobs involving vigorous elbow movement or vibrating tools develop tennis elbow. If you feel you might be developing symptoms, here are a few tips for you.
1. Turning of wrists
Wrist turns are a very easy method of exercising your wrists to ease the pain. First, bend your elbow to 90 degrees and extend your palms outwards with them facing up. Then twist your wrist slowly until your palms are facing downwards and hold them in this position for around 5-10 seconds.
Repeat this exercise around nine or ten more times at one sitting. If you do two to three sittings per day, the pain will ease gradually.
2. Turning of wrists with weight
This method is the same as the wrist turns mentioned previously but there is a small addition. As the name suggests, you will have to hold a small weight like a lightweight dumbbell or a can filled with food. Make sure the weight you’re holding will be comfortable for you.
If you try out this exercise using items that are too heavy, you will end up hurting your wrists and causing more damage than good.
3. Wrist lift
Here too, you will need a small weight like a dumbbell or a can of food. Bend your elbow to a right angle and extend your palms, making them face upwards. Then bend your wrists upwards, towards your body and hold them like that for about 5-10 seconds and release slowly.
Repeat this exercise nine or ten more times in one sitting. Do this exercise with two more sittings each day.
4. Wrist flex
Wrist extensor flex is another great way of reducing tennis elbow pain. Raise one of your arms straight out in front of your body and make your palm face downwards. Next, face the wrists up. Now, gently pull the fingers of the arm stretched with your other hand towards you.
Make sure not to pull too hard, otherwise, you will injure yourself. Keep holding this position for 10-15 seconds and then stretch your wrist again. Repeat this entire exercise twice or thrice in one sitting, and perform two or three more sets daily.
5. Twisting towel
For this exercise, you will need a soft towel or cloth. Hold this towel length-wise, holding each end. Make sure your shoulders are relaxed.
Now, twist the towel gently with each end getting twisted in the direction opposite to the other as if you are wringing out water from the towel. Repeat this set nine or ten more times and do another set of ten twists in the opposite direction.
6. Symptoms and treatment
Tennis elbow can be caused due to a number of activities that involve straining your elbows or wrists. It is usually caused by repetitive motions that are performed by surgeons, carpenters, or people who keep typing on their keyboards for long hours.
Symptoms are pretty typical, ranging from mild to severe pain in the elbow region. This area can even turn sore and cause slight tremors or pain when touched.
Even swelling is a good indication of tennis elbow. The best possible thing to do if you feel you are suffering from tennis elbow is to visit a doctor. https://boroondaraosteopathy.com.au/ specializes in treating the root cause of your injury or disease instead of simply treating the symptoms.
In the case of mild tennis elbow, you don’t have to visit a doctor or get extensive treatment. Taking OTC medications like ibuprofen can reduce swelling or pain. You can also use ice or heat packs on the area affected.
Over to you…
In order to relieve yourself of the constant pain that tennis elbow causes, consult any doctor from Boroondara Osteopathy. Their osteopaths in Balwyn North merge movement patterns with specialized knowledge in Anatomy Motion education.
Ever since 2004, their team of renowned physicians will make sure you get treated as soon as possible with minimal side effects. So, instead of searching online for other options, visit Boroondara today!
Power Nap: What It Is
Have you ever found yourself half asleep, with your head dangling, during a lesson? When you awoke embarrassed, did you feel partially recharged with energy? Here, this is a power nap for you.
Basically, it’s nothing more than a nap. This practice was born and developed in America, where now there are many companies that not only allow employees to take a nap, but also provide real spaces dedicated to the purpose. This is because positive effects have been found in employees who take 15 or 20 minutes to take a nap in moments of severe fatigue. Much better than a coffee!
The power nap, “rest that strengthens”, has been “designed” specifically to allow you to quickly recharge your energy and thus help the brain to work better, improve concentration, memory, and even mood because after a break regenerating you are certainly happier. All without the risk of waking up dazed and dazed after having slept too much.
We would also like to give you another tip which is not about sleep but also night helps you with your academic load. It is really helpful if you have an essay writing service online, to which you can turn when you are running out of time on your essays.
How Much Sleep?
There are different schools of thought on how good it is to sleep to properly benefit from the real effects of the power nap. I suggest you take a nap that goes from 15 to 20 minutes.
There are also shorter “options” such as the nano nap of 2 to 5 minutes. What is certain is that this time will hardly be enough for you to fall asleep. Then you can use the nano nap to briefly enter a state of relaxation which helps to help you recharge your batteries a little.
It can be a bit “dangerous” to go beyond 20 minutes. Already after 30, waking up is more difficult. Absolutely to avoid are the 60 and 90 minutes after which we no longer speak of nap, but real deep sleep!
Getting up, perhaps in the middle of the afternoon, from a deep sleep throws you into that state of “God, who am I, where am I, what year is it, why do I have drool on my chin?”. It’s almost worse than not having slept at all, because getting rid of this sense of fatigue and dullness won’t allow you to quickly get on the books, going against the purpose of the power nap.
How to Do an Ideal Power Nap
When you are on the books and feel a sense of heaviness and sleepiness, it is the right time to do the power nap. Let’s see how! We have said that “nap” means nap, but you don’t have to sleep, it will also be useful to just drop yourself into a state of relaxation.
The first thing to do is to find a place. Bed, sofa, armchair, chair… wherever you like! You put yourself there, set the alarm that will remind you to get up, but then you put the silence on your cell phone and don’t touch it anymore so that nothing and nobody can distract you from your moment of relaxation.
You close your eyes, let yourself go, think of something beautiful and at this point, if you are so tired, you will fall asleep. At the end of your 20 minutes, the alarm will sound, and it is very important to get up on the first try without indulging in the desire to get some more sleep. To do this you can use the 5-second rule (you can find it among the free resources).
Then you get up, move and stretch to reactivate the circulation. Maybe you rinse your face and then drink a nice glass of cool water to rehydrate. You will see that once you get up you will immediately feel more energetic and rested!
The all-around tip is to drink coffee or green tea before taking your nap. In fact, caffeine does not act immediately, it takes some time to be absorbed. The time it takes for you to rest and take effect when you wake up. So, if you take some before the 20 minutes power nap, once you get up you will feel even more invigorated and that will be the right time to start your afternoon study session.
After a Power Nap
Once awakened from the power nap you put yourself on the books. But remember to study in cycles, because too many consecutive hours spent studying contribute to drowsiness and tiredness.
As I have said many other times, the ideal is to follow study cycles which, being interspersed with the right breaks, allow you to keep your attention high and not overload your brain. Do 40-minute study sessions, then take a nice 10/15 minute break to disconnect, and before starting over, spend 5 minutes reviewing.
So, here’s a quick way to quickly recharge your energy when you’re sleepy and don’t feel like studying. Remember, however, that the power nap cannot in any way replace a good and sacrosanct dose of serious and well-done sleep. So, try to sleep the right hours during the night, avoiding staying up for the mad and desperate study at the last minute!
3 Ways That Senior Citizens Can Prevent Injuries and Illnesses
As we age, our bodies go through certain changes— and continue to change in middle and late adulthood. We reach our peak bone density around age 30 and also begin to lose muscle mass around this age. This is why older adults are more prone to falls that result in fractures, broken bones, and even death.
On top of this, we’re also more likely to develop a number of age-related diseases, such as dementia, hearing and vision problems, cardiovascular disease, osteoporosis, type 2 diabetes, and cancer. Here are three ways that older adults can prevent these illnesses and injuries.
Eating the right foods can truly serve as medicine in the majority of cases. For example, osteoporosis (also known as brittle bone disease) causes bones to thin and become more brittle. This disease is very common in individuals over the age of 50. The good news is that a diet rich in calcium and vitamin D can help support strong bones.
Some of the best calcium and vitamin D sources include:
- Chia seeds (calcium)
- Lentils and beans (calcium)
- Leafy green vegetables (calcium)
- Salmon, tuna, and other fatty fish (vitamin D and calcium)
- Egg yolks (vitamin D)
- Mushrooms (vitamin D)
- Sunshine (vitamin D)
Good nutrition also helps you maintain a healthy weight, which plays a huge role in preventing cardiovascular disease and type 2 diabetes. Eating nutritiously can also help prevent certain types of cancers. Foods high in antioxidants can help fight free radicals in the body, which are known to cause cancer. Examples of antioxidant-rich foods include:
- Berries (acai, blackberries, blueberries, raspberries, etc)
- Carotenoids (carrots, pumpkin, sweet potatoes)
- Flavonoids (apples, broccoli, celery, green tea, kale, onion)
Smoking cigarettes is one of the worst habits that someone can pick up because of all of the health issues associated with smoking. Not only does smoking increase your risk of developing lung cancer, it also puts you at risk for developing other chronic diseases, such as:
- Age-related macular degeneration
- COPD (chronic obstructive pulmonary disease)
- Heart disease
- Other types of cancer
The good news is that once you quit smoking, your risk of developing all of these diseases will decrease sharply. Unfortunately, this is a very addictive habit that’s very hard to quit. If you’re a smoker, there are resources out there that can help you quit. If you’re a nonsmoker, don’t start smoking.
Examples of other bad habits that are detrimental to health include:
- Too much sun exposure with or without sunscreen (leads to skin cancer)
- Excessive tanning in tanning beds (leads to skin cancer)
- Listening to loud music or working in loud areas without proper ear protection (leads to hearing loss)
Combined with healthy eating and avoiding bad habits, regular exercise is the icing on the cake when it comes to avoiding illnesses and injuries in later life. Just keep in mind that exercise not done properly can lead to injury, so it’s important to always make sure that you have correct form. You should also start with light physical activity instead of an intense workout if you haven’t exercised before, or if it’s been a while. Physical activity can range from something as simple as walking to something as complex as weight training.
Examples of physical activity include:
- Cleaning your house
- Mowing your lawn
- Walking in the park
Maintaining your strength and balance allows you to remain independent as you age. Many senior citizens rely on walkers, wheelchairs, and even other people to be able to get around and make it through the day. Some even have to transition to assisted living instead of living in their own homes. Unfortunately, those with limited mobility living in assisted living facilities are also at a higher risk of suffering injuries from nursing home staff— which is considered nursing home abuse.
The best time to start working on a healthier lifestyle is now— you don’t have to wait until you’re older. If you’re already a senior citizen (65 and older), it’s never too late to start living healthier. Even if you’re currently experiencing one or more of these illnesses, a change in your lifestyle can speed up your recovery and/or help you to manage your illness better. You can even lower the risk of developing another age-related illness.
Before making any major changes to your diet and lifestyle, you should consult with your doctor— especially if you’re older in age. Your doctor can help you determine the best diet and lifestyle adjustments.
5 Types of Face Protection & How They Work
To ensure our safety in various places, whether for health reasons or protection, we need different kinds of face protection. Wearing an element to protect our face allows us to freely do what we need to do without increasing the risk of causing us harm.
Several types of face protection are available, depending on their purposes. Let’s talk about what they are and how each type of facial covering works.
Face masks are one of the most common and effective ways to cover your face, preventing the spread of viruses and several infections. Several face masks are available, but they serve the same purpose: to protect you and ensure your health and safety. Additionally, wearing face masks is one of the most important infection control strategies to help eradicate cross-contamination.
Generally, face masks mainly work by preventing respiratory droplets from scattering, not allowing people to contract diseases. When you have a cough or cold, you can wear a mask to protect other people and limit the spread of your infection.
Several types of face masks are available everywhere, and MedCart manufactures some of the best variants that offer outstanding protection and safety. While the most common ones are disposable surgical masks you can wear only once, there are also reusable and cloth options you can handwash and wear anytime.
Face shields can protect your whole face, including your eyes. They mainly prevent chemical splashes from hitting your face, especially when these chemicals are toxic and dangerous. Wearing a face shield also ensures that the wearer’s eyes are protected from any droplets containing any contagious infections.
Another benefit of wearing face shields is the prevention of constantly touching your face with your dirty hands. With a face shield, you prevent possible infectious droplets on your hands from reaching your face, causing contamination.
A possible downside of face shields is that your nose and mouth are exposed, so you can still spread infection when you suddenly cough or sneeze. With this, it’s best that you wear a face mask in conjunction with a face shield for total protection.
Another type of face protection, mainly for the eyes, is general safety goggles. These goggles commonly have a one-piece lens or side shields wrapping around the temple for security. General safety goggles serve as the first level of protection for the eyes and are an essential part of PPE when inside science laboratories. These goggles are a common requirement for various experiments and research in schools.
However, a disadvantage of general safety goggles is their ineffectiveness in protecting your eyes from harmful and toxic chemical splashes. Ultimately, they are only recommended when using harmless and safe solutions like salts and buffers that would not pose a high risk of damaging your eyes.
Aside from diseases, infections, and scientific research, your faces also need maximum protection when playing sports. Raptor masks are the most common type of face protection, preventing injuries during rough sports while still offering comfort and breathability when you play.
Additionally, raptor masks are also useful when you’re still recovering from facial surgery while playing non-contact and contact sports. You will also love this mask’s lightweight and durable construction without obstructing your vision.
Raptor masks are created using advanced technology, ensuring that each mask is fabricated to perfection with the right custom fit to your face. These masks utilize 3D scanning, modeling, and printing to suit your facial features and preferences.
Aside from face shields for medical and sports reasons, welders also use face shields to protect their faces when they work. Face shields normally are equipped with welder helmets, safety goggles, and side shields to ensure maximum protection, preventing burns, injuries, and accidents.
These face shields are commonly constructed using metal and are worn to protect the entire head, not just the face. Protecting the entire head is beneficial in a welder’s job because of sparks and debris that may fly and hit their faces.
You always need to protect your face, no matter your job or profession. From face masks and goggles, to face shields, you’ll find one that matches what you need. They ensure your face is safe from debris, chemical splashes, and respiratory droplets that can cause severe consequences and spread infections and viruses.
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