Medial Epicondylitis: Is It Golfer’s elbow or Baseball elbow?

By Bijal Shah

What is Medial Epicondylitis?

Medial epicondylitis is a pain and inflammation on the inside of the elbow. A person complains of pain from the elbow down to the wrist on the inside (medial) of the elbow. Repetitive forceful movements of the wrist usually cause the medial epicondylitis. These movements lead to micro-tears or inflammation of the tendons of the forearm muscles resulting in pain at the medial epicondyle.

Medial Epicondylitis

Continue reading “Medial Epicondylitis: Is It Golfer’s elbow or Baseball elbow?”

Cubital Tunnel Syndrome

By Bijal Shah

What is Cubital Tunnel Syndrome:

Cubital Tunnel Syndrome is a compression of the ulnar nerve at the level of the elbow. This is the most common place for ulnar nerve entrapment. The nerve gets compressed behind the inside part of the elbow, causing numbness and tingling in the little and ring fingers and hand.

The Ulnar nerve passes from the neck and runs down to the arm. At the elbow, it travels through the tunnel of tissue called “cubital tunnel”. Here, the nerve runs behind the medial epicondyle -a part of the humerus bone. The nerve is very superficial here and can get irritated just by pressing very hard at the site. Continue reading “Cubital Tunnel Syndrome”

Three Biceps strengthening exercises to improve range of motion.

By Bijal Shah

Biceps is an important muscle in the human body. We use this muscle to perform many activities of daily living. In addition, biceps holds its crucial place cosmetically. It is the muscle that gives the look of “masculine build”. This is created by biceps strengthening to create hypertrophy of the muscle. And therefore, it may not be the largest or the biggest muscle but surely it is one of the most important muscles of the human body. Continue reading “Three Biceps strengthening exercises to improve range of motion.”

Three Ways to perform Triceps Stretch

By Bijal Shah

Triceps stretch is an important stretching exercise to maintain elbow range of motion as well as the flexibility of the triceps muscles. There are a few different ways to stretch this muscle.

Triceps is a muscle that makes up back of your arm. This muscle straightens the elbow. When you are doing push-ups, planks or just standing from a sitting position with pushing your arms, you are using this important muscle of your arm. Many times, people are so concentrating on biceps and that “v” look of arms, while building their muscles, they totally forgot this key muscle on the back of the arm. This causes muscle imbalances and invites a lot of pain as well as injury. Along with the strengthening of the muscle, stretching is also crucial. Continue reading “Three Ways to perform Triceps Stretch”

Quadriceps Stretch : How to stretch this key muscle

By Bijal Shah

Quadriceps stretch is easy yet crucial for many reasons. Arthritis, knee pain, reduces the range of motion, or just simple workout session, all require a functional stretch of this muscle.

Stretching is an important part of any workouts. You can perform this during the cool down period to prevent or minimize the DOMS, or you can incorporate the stretching exercise in your work out itself. For Example, While performing yoga, you are performing stretching, strengthening and balancing exercise at the same time. Continue reading “Quadriceps Stretch : How to stretch this key muscle”

Getting off the Floor – without hurting your knees.

By Bijal Shah

It is difficult to sit on the floor. It is even harder if you lose your balance and end up on the floor.. Or you happen to take some yoga classes or Jazz classes for entertainment. While practicing, you find yourself doing some cool moves on the floor. All that is fine, till you can do it or you are not hurting yourself. But the question comes, how to get up from this position, how to come back to an upright position, safely, without pain, without hurting joints??

This question is important particularly to people who have bad knees or hips, have arthritis, or have painful joints. The geriatric population also has difficulty getting off the floor due to age-related changes in flexibility and bony structures. Continue reading “Getting off the Floor – without hurting your knees.”

Spinal Stenosis

By Bijal Shah

What is Spinal Stenosis:

Spinal stenosis is the narrowing of the spinal canal. It is more common in older populations, mainly after 50 years of age. As the degeneration takes place in the vertebrae, the spinal canal narrows down. As a result, it may push the spinal cord inside the spinal canal. Spinal Stenosis usually occurs in the cervical and lumbar area. Patients may or may not show symptoms or restrictions in their daily routine. The presence, as well as the severity of signs and symptoms, depends on the severity of the condition and varies from person to person. Continue reading “Spinal Stenosis”

Morning Back Pain : What to do before you head down to doctor’s office.

By Bijal Shah

Morning back pain is common and can occur due to many different reasons. I have heard many people complaining of stiff back or painful back when they first get out of bed. This is a very generalized complaint. The reasons for a morning back pain varies from age, arthritis, posture to any history of back pain in the past. It may need a full physical therapy assessment in some cases. In contrast, in a few cases, it may be a matter of a small fix here and there. Continue reading “Morning Back Pain : What to do before you head down to doctor’s office.”

How to perform Quad Sets: An Important Exercise in knee Rehabilitation.

By Bijal Shah

I discuss quad sets in many of my previous articles. Quad sets are one of the most important exercises in knee rehabilitation. It can be done preoperatively or postoperatively, with or without pain. It not only helps to increase muscle strength but also reduces a little amount of pain. This is the first exercise that you will do in rehabilitation after knee replacement or with degenerative arthritis pain. This exercise surely prepares your muscles to perform other exercises. And thereby it gets your body ready to be able to participate in functional activities. Continue reading “How to perform Quad Sets: An Important Exercise in knee Rehabilitation.”

Glute Strengthening Exercise: Tips to Get Stronger Butts.

By Bijal Shah

Have you been told to perform Glute Strengthening Exercise? If you are some type of athlete, you must be familiar with how important our butt muscles are. In addition to playing a crucial role in almost all daily activities, they are useful in stabilizing the hips and pelvis joints. Properly trained and strong glute muscles will not only protect your hip joints and knee joints but also prevents many back injuries. And the bonus is toned glutei helps you cosmetically! I am sure you are already aware of that. Continue reading “Glute Strengthening Exercise: Tips to Get Stronger Butts.”