You are welcome, SURESH N! We are glad to hear that the exercises helped. We want to thank you for subscribing to our channel. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. -Kristine
Hello testing testing, I'm Laramie from Exercise for Injuries. It's good to hear that some of the exercise from this instructional video works for you! Have a great day and take care!
Hi, muthu raman! We are glad to hear that and we appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care. -Kristine
That's good news Noor. Thank you so much for finding this video helpful. Be sure to hit the SUBSCRIBE button for more pain free videos. Let us know if you have any questions. Have a good one - Mylin
Hi @muhammadmohsin9892! Thank you for sharing, we are so glad to hear that the exercises helped relieve your pain! Consistency and proper technique can make a big difference. You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. If you have any other questions or experience any recurring discomfort, feel free to reach out. Keep up the great work, and happy playing! -Kristine
Hi Skenos, thank you for your feedback. We are glad to hear that the exercises helped. Here are additional recommendations that can be done to help ease elbow pain. The best thing to do post an injury is to stop playing. Many athletes play through the pain which further delays recovery. To treat a badminton injury. R.I.C.E(Rest, Ice, Compress, Elevate) Resting minimizes the chance of any further injury. Icing the injured muscle reduces blood flow which prevents swelling and pain. Compression prevents fluid build-up which minimizes swelling. Elevation helps to drain out fluid from the injured area and to minimize swelling. Rehabilitation exercises . After the swelling has gone down, certain rehabilitation exercises help strengthen the muscle around the injury. Make sure that you warm up the forearm muscles first followed by supination and wrist extension exercises. Keep these pointers in mind to minimize the risk of an injury: A proper warm-up and cool-down is a must Choose the racket that best suits your body type Get that technique sorted! With the wrong technique, the chances of an injury increase drastically Adequate recovery after every game/training session is crucial Strength and conditioning exercises help minimize the risk of an injury while playing You can also check this article for more added information that might help ease your elbow pain. Here is the link: 4 Ways to End Elbow Pain exercisesforinjuries.com/4-ways-to-end-elbow-pain/. We hope this helps. Please let us know if you need further assistance. Thank you and take care ~ Karen
Hi @pooja gupta! You are welcome! You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
You guys are doing a fantastic job. I have pain similar to tennis elbow as it starts from outer elbow area and goes upto my lateral deltoids. I lose strength in my grip and feel tenderness in the arm. i noticed the pain is higher during smashes and back hand shots. I stopped playing a few months back after which pain went away... Now that i have started playing again, the pain returned within 10days. Could you help?
Hi Aniket Karapurka! This is Kristine from Exercises for Injuries. May we know did you by any chance had your condition diagnosed by a doctor? We need to consider that rest will help with resolving the condition but if it recurs it is best to consult your doctor. We need to rule out other possible conditions that maybe causing the said symptoms. Please let us know if you had sought medical consult. We’ll be glad to help in any way we can. Hope to hear from you soon. Thank you.
@@ExercisesForInjuries hey Kristine! No I haven't gotten it diagnosed by any medical professional so far. I've been doing the stretches mentioned in this video for 3 days now and I do experience very mild pain/ tenderness in inner side of elbow (below biceps). This happens only during wall stretches. Would appreciate your help.
@@aniketkarapurkar9487 Hi Aniket Karapurkar! This is Kristine. Thank you for getting back to us. It will help to not do the exercise that causes the pain. Exercise can actually help relieve your pain but the pain becomes a sign that you should stop the exercise or the activity when you start to hurt during a particular exercise and lingers for hours or days afterward, that’s a sign that your joint needs to rest. It’s normal to feel some soreness the day after exercising, but the pain shouldn’t persist or become worse. Also, if you experience sharp or shooting pain, stop the activity immediately and talk to your doctor or physical therapist. In the meantime, here are some treatment options you can consider: 1. Apply Ice or Heat If you have an acute injury and you are experiencing swelling of the muscle and the area feels warm, wrap an ice pack in a thin towel and place it on the affected area for about 15 minutes. If there isn’t any swelling and the muscles are just sore from exercise, apply a heat pack for 15 minutes to boost blood circulation. 2. Go for a Massage A trigger point or sports massage will help to relax very tight, sore muscles and soothe muscle aches. 3. Stretch, Stretch, Stretch! Stretch your muscles for about 10 minutes after a rigorous workout to prevent soreness. Before exercising, remember to warm up your muscles with simple movements like arm swings, marching on the spot, or walking slowly and gradually picking up the pace. 4. Do Light Exercises Do not stop exercising completely. Post-workout muscle soreness is often a sign that your muscles have been stretched and are slowly getting stronger. By continuing to use your muscles with some light exercise like walking or swimming, you can help speed up the elimination of lactic acid buildup. 5. Build up Eccentric Exercises Slowly You are more likely to get muscle aches if your muscles are working eccentrically. Eccentric contractions occur when your muscles lengthen under tension, like the “down motion” of a bicep curl. Walking or running downhill are also examples of eccentric training. Increase your intensity level gradually. 6. Take a Warm Bath A warm bath can loosen tight muscles and boost blood circulation, providing temporary relief. The cornerstone of treating muscle soreness is rest, but it’s also important to move and maintain your range of motion as much as possible. Hope this helps. If you are looking for a full program to help with elbow pain you can check out our program Fix My Elbow Pain. To know more about the program you can check on this link fixingelbowpain.com/4-simple-steps/. Wishing you well. Thank you.
Hi Dexter Ns! This is Kristine. We are glad to hear that it helped. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.
Hi Austin Chacko, thank you for reaching out to us. We'd be more than happy to help you in any way. One of our Physiotherapists will reply to your concern, so that we can assist you better. Also you can drop by our website; ExercisesForInjuries.com for more videos and articles. Freely navigate and explore our website and enter the keyword in our search box of the topics you are interested in while waiting for our response. Take care and have a great day ahead! - Frances
Hi Austin Chacko9! This is Kristine of EFI. We are glad you find the post useful. You may find these article and exercises beneficial in addressing knee and shoulder pain. Here are the links: exercisesforinjuries.com/4-easy-stretches-to-alleviate-knee-pain/ exercisesforinjuries.com/what-to-do-about-shoulder-pain/ Hope this helps. Let us know if you need further assistance. Wishing you well. Thank you.
Hi This is Jennifer of EFI. Performing an elbow warm up reduces loss of strength, range of motion and muscle soreness. Rick has designed warm-up exercises. Please check this link: exercisesforinjuries.com/what-if-stretching-and-strengthening-does-not-help-your-elbow-pain/ There are also exercises to address elbow pain. We call it "Fixing Elbow Pain System". To know more about it, please check this link fixingelbowpain.com/ Hope to get a reply from you soon!
Hi +Mohamed Meeran, Thank you for watching Rick's videos. We are happy to know you found valuable information from this video. or more tips and tricks when it comes to pain relieving exercises, please visit exercisesforinjuries.com/. See you there!
Hi Multi Tasker Sanns! Thank you for your feedback. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
Hi Gulshan Kumar, thank you for watching! Glad you find our post helpful and informative. Should you have any questions please let us know. Have a great day! ~Helaine
@@ExercisesForInjuries exercise to be done before the game or after........ beacuse pain will not go in one day..... can these exercise be done like warm up exercises??/
Hi @@gulshankumar-cv9qk . Thank you for reaching out to us. Hope you're well. To provide you better assistance, one of our Physiotherapists will reply to your concern shortly. Feel free to let us know if there's anything else that we can help you with in the meantime. Thanks for your patience ~Rogieno
@@gulshankumar-cv9qk Hi Gulshan! This is Kristine of EFI. The exercise can be done before and after the game. You can do them as a warm especially if feel tight prior to the game. It will also help to do them after the game to improve your flexibility. You may want to check on this link for some useful tips in addressing elbow pain and here’s the link exercisesforinjuries.com/4-ways-to-end-elbow-pain/. Hope this helps. Let us know if you need further assistance. Wishing you well. Thank you.
Hi Rajani! This is Jennifer from the physiotherapy team. Thank you for reaching out to us. We are glad to assist you. The most common cause of shoulder pain occurs when rotator cuff tendons become trapped under the bony area in the shoulder. The tendons become inflamed or damaged. This condition is called rotator cuff tendinitis or bursitis. Shoulder pain may also be caused by: >Arthritis in the shoulder joint >Fracture >Dislocation >Shoulder subluxation >Frozen shoulder, which occurs when the muscles, tendons, and ligaments inside the shoulder become stiff, making movement difficult and painful >Overuse or injury of nearby tendons >Rotator Cuff tear Home Care Here are some tips for helping shoulder pain get better: >Put ice on the shoulder area for 15 minutes, then leave it off for 15 minutes. Do this 3 to 4 times a day for 2 to 3 days. >Wrap the ice in cloth. Do not put ice directly on the skin because this can result in frostbite. >Rest your shoulder for the next few days. >Slowly return to your regular activities. A physical therapist can help you do this safely. >Taking ibuprofen or acetaminophen (such as Tylenol) may help reduce inflammation and pain. Meanwhile, here are some shoulder exercises to help relieve pain: exercisesforinjuries.com/4-simple-exercises-to-shrug-off-shoulder-pain/ exercisesforinjuries.com/3-shoulder-pain-relief-exercises/ If you wish to have a more comprehensive approach for your shoulder pain. You may check this program: store.exercisesforinjuries.com/products/shoulder-pain-solved-manual-and-dvd?_pos=1&_psq=shoulder&_ss=e&_v=1.0 Hope this finds you well.
Hi @gigisalvador9772! We are glad you find our post valuable. For more articles about fitness, pain-free living, and health, you can visit our site: exercisesforinjuries.com/. Should you need assistance, don’t hesitate to contact us. ~ Jennifer
Hi +Sheemoo Eh! Leslie here from EFI. Thank you for your message.You might want to check out this article from Rick on wrist pain - 5 Best Wrist Pain Relief Exercises - exercisesforinjuries.com/5-best-wrist-pain-relief-exercises/ Hope this helps!
Hi ledohoanglong long! This is Kristine from Exercises for Injuries. The exercises can be done daily but you need to consider the level of pain, tightness, and stiffness you may have. With that being said, if the exercises cause pain or discomfort consider doing it every other day to allow rest. If you are doing other exercises aside from the routine given make sure to allow rest in between as well. Once you are able and the pain permits you can do the exercise for two days straight then rest for a day then do it for two days again. However, if you find the exercises too easy and you are comfortable with doing them every day that should be fine. You can consider doing the exercise as part of your daily routine you can do them when you start your day. You can do 1-2 sets with 10 repetitions per set. The frequency will really depend on the person's tolerance and physical capability as long as you don't push yourself too hard to the extent of causing muscle soreness and pain. We usually recommend doing the exercises on a regular basis. When we say on a regular basis, it doesn't have to be every day. Continuity and consistency are the keys. A period of rest is also important in order to rest and relax the muscles. An everyday routine is ideal in order to achieve maximum results but there should be a period of rest in between. Remember to start off slowly and build up gradually. Don’t push yourself too hard, too fast: progression in fitness occurs over weeks and months, not days. Increase only one exercise variable at a time - how long your exercise session lasts (duration), how hard you work during the exercise (intensity), or the number of exercise sessions each week (frequency) - and only by a small amount. Equally, don’t be inflexible about exercise: if you do miss exercising at your preferred time, and the opportunity presents itself at another time during the day, take the opportunity and do the exercise. Should you be looking for a full program to help with tennis elbow, you can check out our program Tennis Elbow Pain Solution Program and here's the link store.exercisesforinjuries.com/products/tennis-elbow-pain-solution?_pos=1&_psq=elbow&_ss=e&_v=1.0. Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Very detailed video, appreciate your free advices, I'm just wondering how many ppl have recovered truly after these exercises , if I stop playing almost 6 months it definitely stopped aching, rather after 1 HR of racquey court play I end up developing the same level of soreness, and pain . Very disturbing , and in dilemma to take cortico shots in my R Elbow. Pls advise. Shud I develop more strength or I go for steroid shots
Hi Vasanth Kumar! This is Kristine. Sorry to hear about your condition. It can be baffling when one may suffer from recurring conditions despite considering different treatments. However, if resuming your activity causes the pain it is best to have your condition assessed by a physical therapist specializing in sports rehabilitation. We frequently get injured or perform poorly, typically have three weaknesses in common: muscle imbalances, core stability deficits, and poor neuromuscular control. The exercises may help relieve the pain but if the cause of the pain is not identified it is bound to recur. We do hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
@@ExercisesForInjuries thanks Kristine. Nice of you. Keep up yr support to all viewers. Perfectly understand, that underlying problem shud be indentified and rectified
Hi Mahesh, We are glad that our that our video helps. Thank you for visiting our channel. let us know if you have any question. Great day ahead! ~Mylah
Hi, elonmusk5641! This is Kristine. May we ask is this something that occurs often? Were you diagnosed with a specific program? If your condition worsens or other symptoms are observed it is best to consult your doctor or physical therapist so that a more specific treatment can be implemented. The exercises may help if but we are not certain to what extent unless we are certain of what is causing the shivering. Exercise can actually help relieve your pain but the pain becomes a sign that you should stop the exercise or the activity when you start to hurt during a particular exercise and lingers for hours or days afterward, that’s a sign that your joint needs to rest. It’s normal to feel some soreness the day after exercising, but the pain shouldn’t persist or become worse. Also, if you experience sharp or shooting pain, stop the activity immediately and talk to your doctor or physical therapist. With that being said, there are a few possible causes for the symptoms you described. It's always best to consult with a healthcare professional for an accurate diagnosis and appropriate treatment. However, here are a few potential explanations: Overuse or strain: Intense physical activity, such as playing a set of a sport or a musical instrument, can lead to muscle overuse or strain. This can cause pain and discomfort in the affected area, including the arm. The shivering in your fingers might be due to muscle fatigue. Nerve compression: Prolonged or repetitive motions can potentially compress nerves in the arm, leading to symptoms such as pain and tingling. This could result from poor technique, inadequate warm-up, or a pre-existing condition like carpal tunnel syndrome or cubital tunnel syndrome. Circulation issues: Reduced blood flow to the arm can cause pain and result in sensations like shivering in the fingers. Conditions like Raynaud's disease, peripheral artery disease, or even posture-related compression of blood vessels may contribute to this. Injury: If you experienced a specific incident during the set that caused trauma to your arm, it's possible that you sustained an injury. Injuries like sprains, strains, or fractures could result in pain and subsequent symptoms. Again, it's crucial to consult a healthcare professional who can assess your specific situation, conduct a thorough examination, and provide appropriate advice and treatment. They may recommend rest, ice, physical therapy, medication, or further tests depending on their evaluation of your condition. We hope this helps. Please let us know should you need further assistance. We wish you well. Thank you.
Sir, I play badminton with smash and playing after 4-5 games my hand starts to pain in nerves near bicep of lower part. whenever I touch the portion I feel like heavy pumping in nerves and so painful that I have to abort the game. It has been destroying my play. please what is the treatment? give suggestion.
Good day Chandan Changmai. Thank you so much for reaching out to us. To give you a more detailed recommendation, we will forward your question to our Physiotherapist team. One of them will get back to you as soon as they can. Thank you so much and have a great day! - Mylin
Hi Chandan Changmai! This is Kristine of EFI. Muscles of the forearm and the upper arm (the wrist flexors and extensors, the biceps and the triceps) are the primarily used arm muscles while playing badminton. Considering the area where the pain is felt you may be suffering from Tennis Elbow(Lateral Epicondylitis). The pain of tennis elbow occurs primarily where the tendons of your forearm muscles attach to a bony bump on the outside of your elbow. Pain can also spread into your forearm and wrist. You may want to check on this link tenniselbowpainsolution.com/tennis-elbow-pain-challenge/ to learn more about our program Tennis Elbow Solution. For the meantime, here are some great resource that contains tips, and exercises you can consider. exercisesforinjuries.com/4-ways-to-end-elbow-pain/, exercisesforinjuries.com/my-tennis-elbow-pain-has-got-worse/ and exercisesforinjuries.com/3-exercises-to-improve-elbow-range-of-motion/. Hope this helps. Thank you.
Sir thanks a lot for the vedio. Bu I still altogether could not understand why my hand got a bump or kind of swelling right below my elbow, this is an abnormal thing that I developed and my whole hand keeps paining all the way from the shoulder to the wrist and fingers are resisting to fold (especially thumb finger ), I feel like quitting the game and I could not bear the pain in such a case and I can't grip any thing too , what's the reason for this sir .
Hi Kanishka Gadiparthi! This is Kristine. Thank you for your feedback. Elbow bursitis is painful swelling around your elbow joint. Specifically, it's inflammation in the olecranon bursa - the fluid-filled sac that surrounds and protects your elbow. All the big joints in your body are surrounded by a bursa. Elbow lumps may result from inflammation (swelling), poor healing of a broken bone, or skin growth, such as a cyst or tumor. Inflammation of the elbow can result from tendinitis, bursitis, sports injury, sprains, strains, arthritis, or infections within the joint. Growths can be either benign or cancerous in nature. A common cause is an inflammation from arthritis or overuse injuries. Most swollen elbows will get better by avoiding the activity that is causing the pain, ice, wearing an elbow brace, and taking anti-inflammatory medications to reduce swelling. While Olecranon bursitis caused by an injury will usually go away on its own. The body will absorb the blood in the bursa over several weeks, and the bursa should return to normal. If swelling in the bursa is causing a slow recovery, a doctor may insert a needle to drain the blood and speed up the process. Untreated elbow bursitis can worsen, causing more swelling, pain, and problems with a range of motion. Infectious bursitis can worsen and spread to nearby tissues or develop into sepsis, which is a life-threatening condition. Seek prompt medical care if you suspect you have an infection. We do hope this helps. Please let us know should you need further assistance. We'll be glad to assist. Wishing you well. Thank you.
@@ExercisesForInjuries I'm extremely thankful to you sir , you have such an amount of patience to give a very detailed explanation of it sir . I'll consult doctor soon sir , but it's nothing like an infection sir and no accumulation of blood or pus , but it's hard , from now on I'm looking to wear a band .
Ohh god thanks thanks a lot for this amazing video.. It really worked for me.. Can u plz do a video of exercises for increasing height😔 i m only 5.1 and my age is 17.. Are there any chances of height increase??..
Hello chelsy christie, this is Laramie from EFI. Thank you very much for that wonderful comment coming from you. About your requested video, we will see if Rick can provide us this kind of exercise to help increase height. Just stay tune on the channel and subscribe to get the latest videos every week. All the best!
Hi Vaseem! This is Jennifer. May I ask if you felt the pain after your workout? it is normal to feel pain and soreness after workout. However, if the pain continues after few more days, this may suggest that you may have overworked your muscles and need some time to rest. Try the RICE method. R= Rest I = Ice C= Compression E= Elevation This can be followed by some stretching exercises to maintain flexibility. You may try these exercises: exercisesforinjuries.com/4-best-exercises-to-alleviate-shoulder-pain-after-workout/. Hope you find these helpful.
I was diagnosed with mild fibromyalgia. My most painful tender point when I was stressed is the inner points near my elbow joint. I love playing badminton. But I'm facing elbow pain in the right elbow both in the inner and outer elbow, a little into the muscle above the radius and ulna. I was also put on penicillin to avoid rheumatoid heart disease after 2 scarlet fevers. I suppose I was able to prevent rheumatoid heart disease and rheumatoid arthritis because I don't have inflammation in my fingers or a high RA factor. But do you still think this elbow pain due to badminton has any fibromyalgia or RA component to it? I have similar pains near my inner and outer knee muscles when I do squats or lunges. Is this just a part of being out of practice or does it have anything to do with fibromyalgia or possibly having undetected RA? What is the treatment? If I do these stretching exercises can I still play badminton?
Hi Srimayee Mukherji! This is Kristine from the Physiotherapy Team. Thank you for reaching out to us. Pain can be felt in the different areas of the body secondary to Fibromyalgia. We have a great informative article that can help you with determining the possible cause of pain and here’s a link exercisesforinjuries.com/how-to-tell-if-your-joint-pain-is-related-to-fibromyalgia/. Exercise will help with Fibromyalgia and arthritis. Here is the reason why exercise can help: exercisesforinjuries.com/the-impact-of-exercise-on-fibromyalgia/ exercisesforinjuries.com/can-exercise-reduce-arthritis-pain/ In the meantime, here are some useful remedies and treatment you can consider when it comes to addressing fibromyalgia: exercisesforinjuries.com/15-tips-to-make-it-easier-to-live-with-fibromyalgia/ exercisesforinjuries.com/safe-and-effective-methods-for-fibromyalgia-relief/ Your ability to be able to play badminton again will depend on the severity of your condition, your medical condition, and overall health and fitness. We do hope it helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Hi, adityapurohitify! This is Kristine. The ball used in the video is a massage ball but there are different balls you can use. You may checkout this article for more information: Roll Away Tension and Pain: Massage Ball 101 exercisesforinjuries.com/massage-ball-exercises/ We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.
Hi Rashmi! This is Kristine of EFI. You can get a strain when you put too much pressure on your elbow muscles, like when you lift heavy objects or overdo it with sports. Sprains are common in athletes who throw, use racquets, or play contact sports. Both are treated with rest, ice and -- once the pain is gone -- stretching and strength exercises. Use cold therapy for short periods of time, several times a day. Ten to 15 minutes is fine, and no more than 20 minutes of cold therapy should be used at a time to prevent nerve, tissue, and skin damage. You can elevate the affected area for best results. If the pain is chronic and has been going on for at least 1-2 weeks, put a moist hot pack around the painful area (taking care to avoid direct contact of the heat with the skin). Apply it to the affected area for 20 minutes or so. This will bring blood flow and nutrients to the area to help the healing process. Here are some exercises you can consider exercisesforinjuries.com/4-ways-to-end-elbow-pain/ and exercisesforinjuries.com/top-3-warm-up-drills-that-prevent-elbow-pain/. Hope this helps. Thank you.
Hi Jagan! This is Kristine. The amount of healing time will depend on the severity of your condition. While a recent, mild tendon injury might need a few weeks of rest to heal, a severely damaged tendon can take months to mend. Mild soreness in the elbow that comes and goes may improve in 6 to 8 weeks. Prolonged elbow pain and soreness may improve in 6 to 12 months. In some cases, the pain lasts for 2 years or longer. Should your condition not improve after a few weeks it is best to consult a specialist to make sure that your condition is diagnosed. Hope this helps. Please let us know should you need further assistance. Thank you.
Hi Aniket! This is Jennifer of EFI. You can wear any elbow support that is elastic and breathable for proper ventilation of elbow and so that your elbow can move safely while doing sports.
Hi Deepak! This is Jennifer. Badminton injuries are usually overuse injuries which develop from repeated overhead movements. Injuries to the shoulder, elbow, wrist, knees, and ankle are common. Injuries to the lower limb can also occur due to the high proportion of jumping and quick changes of direction. Depending on the type of injury you sustained, there are specific types of exercises to address this. In the case of minor injuries, it is recommended to follow the PRICE therapy principle. This care method can be applied at home for 2-3 days. PRICE stands for Protection, Rest, Ice, Compression and Elevation. Protection - Protect the injury from further damage. Where applicable, use of a support is recommended. Rest - Refrain from exercise and try to reduce the demands of your daily activity to encourage recovery. Ice - The topical application of ice or cold therapy can assist in reducing the symptoms of pain and inflammation. Compression - The use of applied pressure and compression bandages can help reduce swelling. Elevation - Keeping the injured area elevated above heart level when possible can improve circulation to the area and help reduce swelling. Warming up is often overlooked but should be part of your injury prevention routine. Warm up will not only help avoid injury but will also improve performance. A warm-up should consist of: >Gentle jog (or another form of pulse raiser) to circulate blood and oxygen supplying the muscles with more energy to work with. >Dynamic or active stretching drills and badminton specific exercises A cool down is also all too often overlooked but can help avoid injuries and boost performance. The cool down should consist of a gentle jog followed by light stretching. Most importantly, follow the exercises demonstrated by Rick to cure badminton elbow pain to hasten healing and recovery. Hope this suits you well.
Hi Arunachalam. To give you a more detailed recommendation, we will forward your question to our Physiotherapist team. One of them will get back to you as soon as they can. Thank you so much and have a great day! - Mylin
Hi Arunachalam! This is Jennifer. If you struggle with thigh pain, exercise might be the last thing you want to do. Pushing yourself too hard can certainly make the pain worse, but sitting around all day will increase muscle tension and weakness, leading to more pain. A few targeted stretches can help loosen up tense thighs and hips. Try lying lengthwise against a doorway, with your hips even with the doorway. Extend the leg closest to the doorway straight up against the doorway, and push against the doorway till you feel a stretch. Hold for 30 seconds, and then switch sides. Next, lie on your back with your knees bent and your feet flat. Lift your right leg, with your knee still bent, and put your ankle over your thigh. Grab the thigh of your left leg and pull it toward your chest. Hold for 30 seconds, then repeat with your other leg. Here are some other stretches that will help relieve your thigh pain: 1. Leg swings Leg swings front-to-back and side-to-side warm up all the muscles of the thighs, including the hamstrings and quadriceps and the abductor and adductor muscles on the outer and inner thighs, respectively. HOW TO DO IT: Stand up tall and stand firm in your left leg. Pick up your right foot and, keeping the leg straight, swing it front to back. Contract your abdominal muscles to keep your lower back from rounding or arching. Increase the size of the swing as your muscles become warmed and range of motion increases. Do 10 to 20 swings, then switch and swing side-to-side in front of your body. Hold on to a chair or wall for support. 2. Forward Bend A seated or standing forward bend stretches tight hamstrings. If your lower back is tight, allow the knees to bend slightly. HOW TO DO IT: From a seated position, extend your legs in front of you. Sit up tall, then fold at the hips reaching for your shins or toes. Keep your back as straight as you can. From standing, keep a flat back as you fold forward, reaching for your shins or the floor. 3. Wide-legged Forward Fold This stretch focuses on the groin and adductor muscles on the insides of the thighs. HOW TO DO IT: Sit on the floor and open your legs apart as far as you can. Point your toes up toward the ceiling and fold forward at the hips keeping your back flat. Only go as far as you can without your low back rounding. 4. Lunges Holding forward and side lunges helps stretch the hamstrings, quadriceps and adductor muscles. HOW TO DO IT: Take a big step forward with your right foot. Bend your front knee to 90 degrees and keep your back knee straight. You can also drop your back knee to ground for a less active stretch. Come back to center and take a wide step to your right. Keep your left leg straight and bend into your right knee. Feel the stretch along the inside of your left leg. 5. Outer Thigh Stretch The outer thigh muscles are called the abductor muscles. Your IT band, a dense collection of connective tissue, that runs along the outer thigh to the knee can also become tight and painful. HOW TO DO IT: Sit on the floor with your legs extended. Bend your right knee and cross it over your left leg, placing the sole of your right foot on the floor outside your left knee. Twist your torso to the right placing your left upper arm outside your right knee. Press arm against knee to deepen the twist and the stretch in the outer thigh. Water Exercise Water exercise is important to help chronic pain for numerous reasons. >Buoyancy counteracts gravity, thereby decreasing the weight placed on painful joints and the spine. In fact, when immersed to neck level, buoyancy supports 90 percent of the body’s weight, and in waist-depth water, buoyancy can support 50 percent of your body weight. One of the many advantages of exercising in water is that the diminished weight bearing stress helps aide in strengthening weak muscles and improving balance and confidence. >Temperature Everybody knows how great it feels to soak in a warm, soothing bath. For someone who suffers with chronic pain, warm water is the best place to exercise. Colder water tends to cause muscles to tense up. Experts say if people with arthritis spent more time in warm water, they’d be able to move better with less pain. Strength Training Strengthening the muscles of your hips and thighs can help you even out muscle imbalances, making it easier -- and less painful -- to move. Try bodyweight exercises such as squats and lunges, which don't require a gym membership or any special equipment. If you want something a little more challenging, try a leg press or rowing machine at your local gym. Hope you find these helpful.
Hi Tharamaana! This is Kristine. Thank you for watching our video. We do hope you find the video informative. Let us know if you need further assistance. Let us know if you need further assistance. Thank you.
@@ExercisesForInjuries been suffering from this elbow pain i keep putting ice just after badminton session. And actually after i followed this video the pain had reduce so much. Which im really in shock until now. My pain is somewhere mostly at the join like tendon pain.
Hi Chr1sM8! This is Kristine from Exercises for Injuries. We are glad to hear that the pain had disappeared. Should you be suffering from pain you can we would like to share these articles that may help and here are the links: Elbow Pain Treatment: The Importance of Early Intervention exercisesforinjuries.com/elbow-pain-treatment/ Clinically Proven Methods for Managing Chronic Pain Safely exercisesforinjuries.com/methods-for-managing-chronic-pain/ We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.
There are several tips concerning treating tennis elbow at home try ice packs to the affected area consuming celery can be beneficial take omega-3 supplements try a hot potato pack to help pain (I discovered these and the reasons they work on Secret elbow tactics site )
Hi! This is Kristine. We appreciate you reaching out and sharing concerns about experiencing elbow pain during and after playing badminton, particularly while executing forehand shots. Elbow pain in such circumstances can stem from various factors, and we must address this issue to ensure a more comfortable and enjoyable playing experience. There are a few potential reasons for the pain you're experiencing: 1. Technique: - We recommend reviewing your forehand shot technique with a coach or experienced player. Incorrect form may lead to increased strain on the elbow. 2. Equipment: - Assess your racket grip size and string tension. Using the wrong grip size or excessively tight strings can contribute to elbow discomfort. 3. Overuse or Strain: - Consider the frequency and intensity of your badminton sessions. Overuse or repetitive strain on the elbow joint can result in discomfort. 4. Warm-up and Cool Down: - Ensure you are adequately warming up before playing and incorporating a proper cool-down routine afterward. Stretching and flexibility exercises can help prevent muscle tightness. 5. Strength and Conditioning: - Include strengthening exercises for the forearm muscles to improve their endurance and reduce the likelihood of pain. If the pain persists, it is advisable to consult with a healthcare professional or a sports medicine specialist. They can conduct a thorough assessment, diagnose precisely, and recommend a tailored treatment plan. In the meantime, consider modifying your playing technique, incorporating proper warm-up and cool-down routines, and paying attention to your equipment and playing frequency. Remember, addressing these concerns proactively can contribute to a more enjoyable and pain-free badminton experience. If you have further questions or if there's anything else we can assist you with, feel free to reach out. Wishing you a swift recovery and continued enjoyment in your badminton pursuits.
Hi Jash. Thank you for watching this video. I've already forwarded your question to our Physiotherapist team. One of them will get back to you as soon as they can. Thank you so much and have a great day! - Mylin
Hi Jash! This is Jennifer. Badminton elbow is one of those things that once you've aggravated it, you need to completely stop using it for it to begin to heal. The key though is for you to change your approach going back to playing sports and/or lifting once it starts to feel better. If you immediately jump back into your normal routine, you're going to be right back where you started. When you return to physical activity, you need to start slow and really focus on pushing and operating with your triceps engaged, instead of pushing from your elbow. It takes a little bit of work to make that "mind to muscle" connection, but once you have it, you will be good. You could continue to play but you should get a pro to check your technique and advise if you are over-working your wrist shots. Also, you can tape your wrist (or wear a brace) to prevent flicking, at least until your tendon settles down. This can take months if you don't give it a rest though. A physiotherapist especially one involved in sports medicine, sees this kind of injury all the time. They will be able to give you practical advice, more so than a doctor. Hope this helps!
Sir I am getting pain at my biceps and shoulder whenever I play a rigrous 3-4 match. The pain is so high I couldn't even get up my hand. Please recommend what shall I do
This is a good question @ujjwal singh . I will forward this question to our Physiotherapists team and one of them will reply to you with more information within the next 24-48 business hours. Thank you! ~ Fred
Hi ujjwal singh! This is Jennifer. Delayed onset muscle soreness, or DOMS, is a normal side effect of strength training, which makes the biceps a common area of complaint. Even the most tenured athlete or bodybuilder experiences DOMS from time-to-time. If you feel pain in the tendons connecting to your bicep, there is possible inflammation of your tendons, which is also known as tendonitis. Tendonitis pain is consistently felt when using the tendon that attaches to the muscle. A nerve injury can cause burning, numbness, tingling, a shock-sensation or weakness. A strain or fracture is likely to cause a sharp pain at the time of the injury and afterward with attempted movement. The pain experienced from DOMS is stiffness with reduced range of motion, temporary reduced strength, and dull soreness that subsides spontaneously within 72 hours. The only treatment for delayed onset muscle soreness is to wait it out. An ice pack can help with minor swelling and alleviate some pain. An over-the-counter non-steroidal anti-inflammatory can reduce inflammation and pain within the muscle. DOMS often makes the muscle tender when touched, but some people enjoy a massage to the affected area while others find it causes more pain. Performing light exercises on the biceps, such as using light weights or performing gentle air jabs, can bring oxygenated blood to the biceps while removing metabolic waste from the muscles. Drinking tart cherry juice is another alternative pain relief method for DOMS. Stretching the biceps may also give you some relief from muscle tightness. Start by sitting on your buttocks with your knees bent and feet flat on the floor. Keep your feet together and your heels about 5 inches from your buttocks. Reach your arms behind you and place your palms flat on the floor with your fingers pointing toward the wall behind you. Keep your spine straight during the stretch and balance your weight between your feet, buttocks and hands. Without moving your hands, slowly slide your buttocks toward your heels. Once you feel painless tension, hold the stretch for 30 seconds and repeat the stretch twice. Hope this suits you well.
Hi bro.. i am getting too much pain in the arms while playing and some time i feel like my veins are getting vibrating also … what is the solution Thank you
Hi, Jibin! This is Kristine from Exercises for Injuries. Pain can indeed be debilitating and our quality of life can change in just a snap because of pain. To do exercises on a regular basis is not even easy with someone not in pain so it is understandable for you to feel that way and be side tracked. However, we need to start somewhere and even with just a 5 minute routine daily can make a difference. Aside from being able to do the exercise we also need to consider your adherence to the program. Adherence to exercise is one of the most important factors for long-term pain relief. However, maintaining exercise can be difficult for a variety of reasons, including worsened pain with activity, economic constraints, and low motivation. In one study, the most common reason for lack of adherence to exercise was increased pain caused by activity. When this is the case, we need to incorporate pain reduction and management as primary parts of the exercise program. Personal preference also plays a role in adherence-for instance, if an exercise routine is too painful or not enjoyable, it is less likely to be done regularly enough to be effective. To help with the pain you may want to check on these resources for some options you may have: • Clinically Proven Methods for Managing Chronic Pain Safely exercisesforinjuries.com/clinically-proven-methods-safely-managing-chronic-pain/ • The 12 Best Foods to Ease Inflammation and Joint Pain exercisesforinjuries.com/12-best-foods-ease-inflammation-joint-pain/ • 7 All-natural Ways to Ease Chronic Pain exercisesforinjuries.com/7-natural-ways-ease-chronic-pain/ Heat Therapy: Applying heat to the painful area for 5-20 minutes can spur blood flow, which fosters a better healing environment. Ensure that you check the area every 5 minutes for redness, to prevent burns. Using your fingers, gently press the red area and it should turn white and will slowly return to redness when you release the press. I highly suggest you do this before you begin your exercise to warm up cold tendons and joints and inelastic muscles. You may do this 2-3x a day to reduce pain. If one day you feel better and the pain seems to be manageable give it a go. We would like to share this article on ways you establish a regular exercises routine exercisesforinjuries.com/10-easy-ways-establish-regular-exercise-routine/. Here are some exercises you may consider as well: 3 Exercises to Improve Elbow Range of Motion exercisesforinjuries.com/3-exercises-to-improve-elbow-range-of-motion/ 4 Ways to End Elbow Pain exercisesforinjuries.com/4-ways-to-end-elbow-pain/ Top 3 Warm-up Drills that PREVENT Elbow Pain exercisesforinjuries.com/top-3-warm-up-drills-that-prevent-elbow-pain/ We hope this helps. We wish you well. Thank you.
Hi Jong! This is Kristine of EFI. You are right typically the pain is made worse with the said movement as it stretches the tendon. What you can do during the peak of the inflammation would be to ice the affected area for 15-20 mins, rest or with the use of anti-inflammatory medication. Once the pain subsides you can then start with the exercises in a controlled manner and gradually increase the range and number of repetition. Hope this works for you. Thank you.
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Buddy you are amazing, my pain disappeared in minutes got a very good relief, Subscribed the channel straight away you deserve more than this👍🤝
You are welcome, SURESH N! We are glad to hear that the exercises helped. We want to thank you for subscribing to our channel. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. -Kristine
The arms straight, fingers pointing down works for me. Got my pain from doing either intense slice or/and smash.
Hello testing testing, I'm Laramie from Exercise for Injuries. It's good to hear that some of the exercise from this instructional video works for you! Have a great day and take care!
worked in minutes ! thank you
Hi, muthu raman! We are glad to hear that and we appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care. -Kristine
Thanks. It really helps
Great video, lots of very useful ways to reduce pain. Thank you for making this video!!
Thank you, +feri arianto! ~Leslie of EFI
It worked. It just saved my game! Thanks! :)
That's good news Noor. Thank you so much for finding this video helpful. Be sure to hit the SUBSCRIBE button for more pain free videos. Let us know if you have any questions. Have a good one - Mylin
Sounds very promising, let me try it today, thanks a lot for your help!
Hi +Krishna Kumar (Engineering), Leslie here from EFI. We're glad you find the video helpful! Take care and have a wonderful day.
Great exercises.Helped me a lot.
We're happy to know this, +Pranav Dubey! Thank you for sharing! Thanks again and take care!
Wonderful, i exercise and pain just gone...
Hi @muhammadmohsin9892! Thank you for sharing, we are so glad to hear that the exercises helped relieve your pain! Consistency and proper technique can make a big difference. You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. If you have any other questions or experience any recurring discomfort, feel free to reach out. Keep up the great work, and happy playing! -Kristine
Thanks Mate! Worked for me!
Hi Hari, so good to know that this video has helped. Please make sure to subscribe and share. - Ludivina
Really nice video, thanks man great!
Hi Adam, I'm Laramie from EFI. Thank you and Hope you had a wonderful day! :-)
Thanks a lot! it worked for me, no more elbow pain
Hi Skenos, thank you for your feedback. We are glad to hear that the exercises helped.
Here are additional recommendations that can be done to help ease elbow pain.
The best thing to do post an injury is to stop playing. Many athletes play through the pain which further delays recovery.
To treat a badminton injury.
R.I.C.E(Rest, Ice, Compress, Elevate)
Resting minimizes the chance of any further injury. Icing the injured muscle reduces blood flow which prevents swelling and pain. Compression prevents fluid build-up which minimizes swelling. Elevation helps to drain out fluid from the injured area and to minimize swelling.
Rehabilitation exercises
. After the swelling has gone down, certain rehabilitation exercises help strengthen the muscle around the injury.
Make sure that you warm up the forearm muscles first followed by supination and wrist extension exercises.
Keep these pointers in mind to minimize the risk of an injury:
A proper warm-up and cool-down is a must
Choose the racket that best suits your body type
Get that technique sorted!
With the wrong technique, the chances of an injury increase drastically
Adequate recovery after every game/training session is crucial
Strength and conditioning exercises help minimize the risk of an injury while playing
You can also check this article for more added information that might help ease your elbow pain.
Here is the link:
4 Ways to End Elbow Pain
exercisesforinjuries.com/4-ways-to-end-elbow-pain/.
We hope this helps. Please let us know if you need further assistance.
Thank you and take care
~ Karen
Thank you so much
Hi @pooja gupta! You are welcome! You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
You guys are doing a fantastic job. I have pain similar to tennis elbow as it starts from outer elbow area and goes upto my lateral deltoids. I lose strength in my grip and feel tenderness in the arm. i noticed the pain is higher during smashes and back hand shots. I stopped playing a few months back after which pain went away... Now that i have started playing again, the pain returned within 10days. Could you help?
Hi Aniket Karapurka! This is Kristine from Exercises for Injuries. May we know did you by any chance had your condition diagnosed by a doctor? We need to consider that rest will help with resolving the condition but if it recurs it is best to consult your doctor. We need to rule out other possible conditions that maybe causing the said symptoms. Please let us know if you had sought medical consult. We’ll be glad to help in any way we can. Hope to hear from you soon. Thank you.
@@ExercisesForInjuries hey Kristine! No I haven't gotten it diagnosed by any medical professional so far. I've been doing the stretches mentioned in this video for 3 days now and I do experience very mild pain/ tenderness in inner side of elbow (below biceps). This happens only during wall stretches. Would appreciate your help.
@@aniketkarapurkar9487 Hi Aniket Karapurkar! This is Kristine. Thank you for getting back to us. It will help to not do the exercise that causes the pain. Exercise can actually help relieve your pain but the pain becomes a sign that you should stop the exercise or the activity when you start to hurt during a particular exercise and lingers for hours or days afterward, that’s a sign that your joint needs to rest. It’s normal to feel some soreness the day after exercising, but the pain shouldn’t persist or become worse. Also, if you experience sharp or shooting pain, stop the activity immediately and talk to your doctor or physical therapist.
In the meantime, here are some treatment options you can consider:
1. Apply Ice or Heat
If you have an acute injury and you are experiencing swelling of the muscle and the area feels warm, wrap an ice pack in a thin towel and place it on the affected area for about 15 minutes. If there isn’t any swelling and the muscles are just sore from exercise, apply a heat pack for 15 minutes to boost blood circulation.
2. Go for a Massage
A trigger point or sports massage will help to relax very tight, sore muscles and soothe muscle aches.
3. Stretch, Stretch, Stretch!
Stretch your muscles for about 10 minutes after a rigorous workout to prevent soreness. Before exercising, remember to warm up your muscles with simple movements like arm swings, marching on the spot, or walking slowly and gradually picking up the pace.
4. Do Light Exercises
Do not stop exercising completely. Post-workout muscle soreness is often a sign that your muscles have been stretched and are slowly getting stronger. By continuing to use your muscles with some light exercise like walking or swimming, you can help speed up the elimination of lactic acid buildup.
5. Build up Eccentric Exercises Slowly
You are more likely to get muscle aches if your muscles are working eccentrically. Eccentric contractions occur when your muscles lengthen under tension, like the “down motion” of a bicep curl. Walking or running downhill are also examples of eccentric training. Increase your intensity level gradually.
6. Take a Warm Bath
A warm bath can loosen tight muscles and boost blood circulation, providing temporary relief. The cornerstone of treating muscle soreness is rest, but it’s also important to move and maintain your range of motion as much as possible.
Hope this helps. If you are looking for a full program to help with elbow pain you can check out our program Fix My Elbow Pain. To know more about the program you can check on this link fixingelbowpain.com/4-simple-steps/. Wishing you well. Thank you.
Wow, instant relief, ty
Hi Dexter Ns! This is Kristine. We are glad to hear that it helped. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.
Hi this was really useful. Do you recommend any exercise for badminton knee pain and shoulder pain ?
Hi Austin Chacko, thank you for reaching out to us. We'd be more than happy to help you in any way. One of our Physiotherapists will reply to your concern, so that we can assist you better. Also you can drop by our website; ExercisesForInjuries.com for more videos and articles. Freely navigate and explore our website and enter the keyword in our search box of the topics you are interested in while waiting for our response. Take care and have a great day ahead! - Frances
Hi Austin Chacko9! This is Kristine of EFI. We are glad you find the post useful. You may find these article and exercises beneficial in addressing knee and shoulder pain. Here are the links:
exercisesforinjuries.com/4-easy-stretches-to-alleviate-knee-pain/
exercisesforinjuries.com/what-to-do-about-shoulder-pain/
Hope this helps. Let us know if you need further assistance. Wishing you well. Thank you.
Is there any exercises to strengthen the muscles around the elbow region to avoid the recurring pain?
Hi This is Jennifer of EFI. Performing an elbow warm up reduces loss of strength, range of motion and muscle soreness. Rick has designed warm-up exercises. Please check this link:
exercisesforinjuries.com/what-if-stretching-and-strengthening-does-not-help-your-elbow-pain/
There are also exercises to address elbow pain. We call it "Fixing Elbow Pain System". To know more about it, please check this link fixingelbowpain.com/
Hope to get a reply from you soon!
I wish I saw this before my game 😭
Same situation
Bro...😭😭
Same
Same. Its paining like hell😭😭😭😭
Yes same pintch
Same..
Nice video. Very useful information.
Hi +Mohamed Meeran, Thank you for watching Rick's videos. We are happy to know you found valuable information from this video. or more tips and tricks when it comes to pain relieving exercises, please visit exercisesforinjuries.com/. See you there!
Very useful...
Hi Multi Tasker Sanns! Thank you for your feedback. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
Man I just loved the assistant.... Hehe...... Today my hand pained it has never had before let me try these excercise.... I hope it will help....
Hi Gulshan Kumar, thank you for watching! Glad you find our post helpful and informative. Should you have any questions please let us know. Have a great day! ~Helaine
@@ExercisesForInjuries exercise to be done before the game or after........ beacuse pain will not go in one day..... can these exercise be done like warm up exercises??/
Hi @@gulshankumar-cv9qk . Thank you for reaching out to us. Hope you're well. To provide you better assistance, one of our Physiotherapists will reply to your concern shortly. Feel free to let us know if there's anything else that we can help you with in the meantime. Thanks for your patience ~Rogieno
@@gulshankumar-cv9qk Hi Gulshan! This is Kristine of EFI. The exercise can be done before and after the game. You can do them as a warm especially if feel tight prior to the game. It will also help to do them after the game to improve your flexibility. You may want to check on this link for some useful tips in addressing elbow pain and here’s the link exercisesforinjuries.com/4-ways-to-end-elbow-pain/. Hope this helps. Let us know if you need further assistance. Wishing you well. Thank you.
Can you please suggest exercise to shoulder pain please
Hi Rajani! This is Jennifer from the physiotherapy team. Thank you for reaching out to us. We are glad to assist you.
The most common cause of shoulder pain occurs when rotator cuff tendons become trapped under the bony area in the shoulder. The tendons become inflamed or damaged. This condition is called rotator cuff tendinitis or bursitis.
Shoulder pain may also be caused by:
>Arthritis in the shoulder joint
>Fracture
>Dislocation
>Shoulder subluxation
>Frozen shoulder, which occurs when the muscles, tendons, and ligaments inside the shoulder become stiff, making movement difficult and painful
>Overuse or injury of nearby tendons
>Rotator Cuff tear
Home Care
Here are some tips for helping shoulder pain get better:
>Put ice on the shoulder area for 15 minutes, then leave it off for 15 minutes. Do this 3 to 4 times a day for 2 to 3 days. >Wrap the ice in cloth. Do not put ice directly on the skin because this can result in frostbite.
>Rest your shoulder for the next few days.
>Slowly return to your regular activities. A physical therapist can help you do this safely.
>Taking ibuprofen or acetaminophen (such as Tylenol) may help reduce inflammation and pain.
Meanwhile, here are some shoulder exercises to help relieve pain:
exercisesforinjuries.com/4-simple-exercises-to-shrug-off-shoulder-pain/
exercisesforinjuries.com/3-shoulder-pain-relief-exercises/
If you wish to have a more comprehensive approach for your shoulder pain. You may check this program:
store.exercisesforinjuries.com/products/shoulder-pain-solved-manual-and-dvd?_pos=1&_psq=shoulder&_ss=e&_v=1.0
Hope this finds you well.
Thank God I saw this tomorrow is my game
Hi @gigisalvador9772! We are glad you find our post valuable. For more articles about fitness, pain-free living, and health, you can visit our site: exercisesforinjuries.com/. Should you need assistance, don’t hesitate to contact us. ~ Jennifer
Is there stretches for badminton wrist pain?
Hi +Sheemoo Eh! Leslie here from EFI. Thank you for your message.You might want to check out this article from Rick on wrist pain - 5 Best Wrist Pain Relief Exercises
- exercisesforinjuries.com/5-best-wrist-pain-relief-exercises/
Hope this helps!
hi we should do 1 time at a day or how many time is good tks for reply
Hi ledohoanglong long! This is Kristine from Exercises for Injuries. The exercises can be done daily but you need to consider the level of pain, tightness, and stiffness you may have. With that being said, if the exercises cause pain or discomfort consider doing it every other day to allow rest. If you are doing other exercises aside from the routine given make sure to allow rest in between as well. Once you are able and the pain permits you can do the exercise for two days straight then rest for a day then do it for two days again. However, if you find the exercises too easy and you are comfortable with doing them every day that should be fine. You can consider doing the exercise as part of your daily routine you can do them when you start your day. You can do 1-2 sets with 10 repetitions per set.
The frequency will really depend on the person's tolerance and physical capability as long as you don't push yourself too hard to the extent of causing muscle soreness and pain. We usually recommend doing the exercises on a regular basis. When we say on a regular basis, it doesn't have to be every day. Continuity and consistency are the keys. A period of rest is also important in order to rest and relax the muscles. An everyday routine is ideal in order to achieve maximum results but there should be a period of rest in between.
Remember to start off slowly and build up gradually. Don’t push yourself too hard, too fast: progression in fitness occurs over weeks and months, not days. Increase only one exercise variable at a time - how long your exercise session lasts (duration), how hard you work during the exercise (intensity), or the number of exercise sessions each week (frequency) - and only by a small amount. Equally, don’t be inflexible about exercise: if you do miss exercising at your preferred time, and the opportunity presents itself at another time during the day, take the opportunity and do the exercise.
Should you be looking for a full program to help with tennis elbow, you can check out our program Tennis Elbow Pain Solution Program and here's the link store.exercisesforinjuries.com/products/tennis-elbow-pain-solution?_pos=1&_psq=elbow&_ss=e&_v=1.0.
Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Very detailed video, appreciate your free advices,
I'm just wondering how many ppl have recovered truly after these exercises , if I stop playing almost 6 months it definitely stopped aching, rather after 1 HR of racquey court play I end up developing the same level of soreness, and pain . Very disturbing , and in dilemma to take cortico shots in my R Elbow. Pls advise. Shud I develop more strength or I go for steroid shots
Hi Vasanth Kumar! This is Kristine. Sorry to hear about your condition. It can be baffling when one may suffer from recurring conditions despite considering different treatments. However, if resuming your activity causes the pain it is best to have your condition assessed by a physical therapist specializing in sports rehabilitation. We frequently get injured or perform poorly, typically have three weaknesses in common: muscle imbalances, core stability deficits, and poor neuromuscular control. The exercises may help relieve the pain but if the cause of the pain is not identified it is bound to recur. We do hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
@@ExercisesForInjuries thanks Kristine. Nice of you. Keep up yr support to all viewers. Perfectly understand, that underlying problem shud be indentified and rectified
It's help me too
Hi Mahesh, We are glad that our that our video helps. Thank you for visiting our channel. let us know if you have any question. Great day ahead! ~Mylah
Did you stop playing for some time ? Or you were healed while practicing?
Kuch din khelna chhoda tha kya ? Ya khelte khelte hi thik ho gya ?
Huge pain in my arm after playing a set and my fingers start shivering. Could this exercises help?
Hi, elonmusk5641! This is Kristine. May we ask is this something that occurs often? Were you diagnosed with a specific program? If your condition worsens or other symptoms are observed it is best to consult your doctor or physical therapist so that a more specific treatment can be implemented.
The exercises may help if but we are not certain to what extent unless we are certain of what is causing the shivering. Exercise can actually help relieve your pain but the pain becomes a sign that you should stop the exercise or the activity when you start to hurt during a particular exercise and lingers for hours or days afterward, that’s a sign that your joint needs to rest. It’s normal to feel some soreness the day after exercising, but the pain shouldn’t persist or become worse. Also, if you experience sharp or shooting pain, stop the activity immediately and talk to your doctor or physical therapist.
With that being said, there are a few possible causes for the symptoms you described. It's always best to consult with a healthcare professional for an accurate diagnosis and appropriate treatment. However, here are a few potential explanations:
Overuse or strain: Intense physical activity, such as playing a set of a sport or a musical instrument, can lead to muscle overuse or strain. This can cause pain and discomfort in the affected area, including the arm. The shivering in your fingers might be due to muscle fatigue.
Nerve compression: Prolonged or repetitive motions can potentially compress nerves in the arm, leading to symptoms such as pain and tingling. This could result from poor technique, inadequate warm-up, or a pre-existing condition like carpal tunnel syndrome or cubital tunnel syndrome.
Circulation issues: Reduced blood flow to the arm can cause pain and result in sensations like shivering in the fingers. Conditions like Raynaud's disease, peripheral artery disease, or even posture-related compression of blood vessels may contribute to this.
Injury: If you experienced a specific incident during the set that caused trauma to your arm, it's possible that you sustained an injury. Injuries like sprains, strains, or fractures could result in pain and subsequent symptoms.
Again, it's crucial to consult a healthcare professional who can assess your specific situation, conduct a thorough examination, and provide appropriate advice and treatment. They may recommend rest, ice, physical therapy, medication, or further tests depending on their evaluation of your condition.
We hope this helps. Please let us know should you need further assistance. We wish you well. Thank you.
Sir, I play badminton with smash and playing after 4-5 games my hand starts to pain in nerves near bicep of lower part. whenever I touch the portion I feel like heavy pumping in nerves and so painful that I have to abort the game. It has been destroying my play. please what is the treatment? give suggestion.
Good day Chandan Changmai. Thank you so much for reaching out to us. To give you a more detailed recommendation, we will forward your question to our Physiotherapist team. One of them will get back to you as soon as they can. Thank you so much and have a great day! - Mylin
Hi Chandan Changmai! This is Kristine of EFI. Muscles of the forearm and the upper arm (the wrist flexors and extensors, the biceps and the triceps) are the primarily used arm muscles while playing badminton. Considering the area where the pain is felt you may be suffering from Tennis Elbow(Lateral Epicondylitis). The pain of tennis elbow occurs primarily where the tendons of your forearm muscles attach to a bony bump on the outside of your elbow. Pain can also spread into your forearm and wrist. You may want to check on this link tenniselbowpainsolution.com/tennis-elbow-pain-challenge/ to learn more about our program Tennis Elbow Solution.
For the meantime, here are some great resource that contains tips, and exercises you can consider. exercisesforinjuries.com/4-ways-to-end-elbow-pain/, exercisesforinjuries.com/my-tennis-elbow-pain-has-got-worse/ and exercisesforinjuries.com/3-exercises-to-improve-elbow-range-of-motion/. Hope this helps. Thank you.
Sir thanks a lot for the vedio. Bu I still altogether could not understand why my hand got a bump or kind of swelling right below my elbow, this is an abnormal thing that I developed and my whole hand keeps paining all the way from the shoulder to the wrist and fingers are resisting to fold (especially thumb finger ), I feel like quitting the game and I could not bear the pain in such a case and I can't grip any thing too , what's the reason for this sir .
Hi Kanishka Gadiparthi! This is Kristine. Thank you for your feedback. Elbow bursitis is painful swelling around your elbow joint. Specifically, it's inflammation in the olecranon bursa - the fluid-filled sac that surrounds and protects your elbow. All the big joints in your body are surrounded by a bursa.
Elbow lumps may result from inflammation (swelling), poor healing of a broken bone, or skin growth, such as a cyst or tumor. Inflammation of the elbow can result from tendinitis, bursitis, sports injury, sprains, strains, arthritis, or infections within the joint. Growths can be either benign or cancerous in nature.
A common cause is an inflammation from arthritis or overuse injuries. Most swollen elbows will get better by avoiding the activity that is causing the pain, ice, wearing an elbow brace, and taking anti-inflammatory medications to reduce swelling.
While Olecranon bursitis caused by an injury will usually go away on its own. The body will absorb the blood in the bursa over several weeks, and the bursa should return to normal. If swelling in the bursa is causing a slow recovery, a doctor may insert a needle to drain the blood and speed up the process.
Untreated elbow bursitis can worsen, causing more swelling, pain, and problems with a range of motion. Infectious bursitis can worsen and spread to nearby tissues or develop into sepsis, which is a life-threatening condition. Seek prompt medical care if you suspect you have an infection.
We do hope this helps. Please let us know should you need further assistance. We'll be glad to assist. Wishing you well. Thank you.
@@ExercisesForInjuries I'm extremely thankful to you sir , you have such an amount of patience to give a very detailed explanation of it sir .
I'll consult doctor soon sir , but it's nothing like an infection sir and no accumulation of blood or pus , but it's hard , from now on I'm looking to wear a band .
Ohh god thanks thanks a lot for this amazing video.. It really worked for me.. Can u plz do a video of exercises for increasing height😔 i m only 5.1 and my age is 17.. Are there any chances of height increase??..
Hello chelsy christie, this is Laramie from EFI. Thank you very much for that wonderful comment coming from you. About your requested video, we will see if Rick can provide us this kind of exercise to help increase height. Just stay tune on the channel and subscribe to get the latest videos every week. All the best!
ExercisesForInjuries glad to here this from you.. I'll surely stay tuned.. Nd yes I've subscribed nd also pressed the bell icon.. 😊😊
i have pain in upper part of hand mostly in triceps ? is it work or i should have do another exercises
Hi Vaseem! This is Jennifer. May I ask if you felt the pain after your workout? it is normal to feel pain and soreness after workout. However, if the pain continues after few more days, this may suggest that you may have overworked your muscles and need some time to rest. Try the RICE method.
R= Rest
I = Ice
C= Compression
E= Elevation
This can be followed by some stretching exercises to maintain flexibility. You may try these exercises:
exercisesforinjuries.com/4-best-exercises-to-alleviate-shoulder-pain-after-workout/.
Hope you find these helpful.
I was diagnosed with mild fibromyalgia. My most painful tender point when I was stressed is the inner points near my elbow joint. I love playing badminton. But I'm facing elbow pain in the right elbow both in the inner and outer elbow, a little into the muscle above the radius and ulna. I was also put on penicillin to avoid rheumatoid heart disease after 2 scarlet fevers. I suppose I was able to prevent rheumatoid heart disease and rheumatoid arthritis because I don't have inflammation in my fingers or a high RA factor. But do you still think this elbow pain due to badminton has any fibromyalgia or RA component to it? I have similar pains near my inner and outer knee muscles when I do squats or lunges. Is this just a part of being out of practice or does it have anything to do with fibromyalgia or possibly having undetected RA? What is the treatment? If I do these stretching exercises can I still play badminton?
Hi Srimayee Mukherji! This is Kristine from the Physiotherapy Team. Thank you for reaching out to us. Pain can be felt in the different areas of the body secondary to Fibromyalgia. We have a great informative article that can help you with determining the possible cause of pain and here’s a link exercisesforinjuries.com/how-to-tell-if-your-joint-pain-is-related-to-fibromyalgia/. Exercise will help with Fibromyalgia and arthritis. Here is the reason why exercise can help:
exercisesforinjuries.com/the-impact-of-exercise-on-fibromyalgia/
exercisesforinjuries.com/can-exercise-reduce-arthritis-pain/
In the meantime, here are some useful remedies and treatment you can consider when it comes to addressing fibromyalgia:
exercisesforinjuries.com/15-tips-to-make-it-easier-to-live-with-fibromyalgia/
exercisesforinjuries.com/safe-and-effective-methods-for-fibromyalgia-relief/
Your ability to be able to play badminton again will depend on the severity of your condition, your medical condition, and overall health and fitness. We do hope it helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Which ball is being used
Hi, adityapurohitify! This is Kristine. The ball used in the video is a massage ball but there are different balls you can use. You may checkout this article for more information:
Roll Away Tension and Pain: Massage Ball 101
exercisesforinjuries.com/massage-ball-exercises/
We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.
m having terrible pain just above my elbow after playing badminton.... pls give some tips for quick relief sir
Hi Rashmi! This is Kristine of EFI. You can get a strain when you put too much pressure on your elbow muscles, like when you lift heavy objects or overdo it with sports. Sprains are common in athletes who throw, use racquets, or play contact sports. Both are treated with rest, ice and -- once the pain is gone -- stretching and strength exercises. Use cold therapy for short periods of time, several times a day. Ten to 15 minutes is fine, and no more than 20 minutes of cold therapy should be used at a time to prevent nerve, tissue, and skin damage. You can elevate the affected area for best results. If the pain is chronic and has been going on for at least 1-2 weeks, put a moist hot pack around the painful area (taking care to avoid direct contact of the heat with the skin). Apply it to the affected area for 20 minutes or so. This will bring blood flow and nutrients to the area to help the healing process. Here are some exercises you can consider exercisesforinjuries.com/4-ways-to-end-elbow-pain/ and exercisesforinjuries.com/top-3-warm-up-drills-that-prevent-elbow-pain/. Hope this helps. Thank you.
@@ExercisesForInjuries thanku so much for the instant reply
How long will it take to get relieved from this pain??
Hi Jagan! This is Kristine. The amount of healing time will depend on the severity of your condition. While a recent, mild tendon injury might need a few weeks of rest to heal, a severely damaged tendon can take months to mend. Mild soreness in the elbow that comes and goes may improve in 6 to 8 weeks. Prolonged elbow pain and soreness may improve in 6 to 12 months. In some cases, the pain lasts for 2 years or longer. Should your condition not improve after a few weeks it is best to consult a specialist to make sure that your condition is diagnosed. Hope this helps. Please let us know should you need further assistance. Thank you.
What kind of elbow support should be used if I wanna play with that pain.
Hi Aniket! This is Jennifer of EFI. You can wear any elbow support that is elastic and breathable for proper ventilation of elbow and so that your elbow can move safely while doing sports.
ExercisesForInjuries Thanks a lot!
I'm a professional badminton player and I'm suffering from student elbow injury from last 2 month.. So any suggestion??
Hi Deepak ,
Thank you for your question.
One of our Physiotherapist will reply to you.
Take care and have a great day!
~Mylah
Hi Deepak! This is Jennifer. Badminton injuries are usually overuse injuries which develop from repeated overhead movements. Injuries to the shoulder, elbow, wrist, knees, and ankle are common. Injuries to the lower limb can also occur due to the high proportion of jumping and quick changes of direction. Depending on the type of injury you sustained, there are specific types of exercises to address this.
In the case of minor injuries, it is recommended to follow the PRICE therapy principle. This care method can be applied at home for 2-3 days. PRICE stands for Protection, Rest, Ice, Compression and Elevation.
Protection - Protect the injury from further damage. Where applicable, use of a support is recommended.
Rest - Refrain from exercise and try to reduce the demands of your daily activity to encourage recovery.
Ice - The topical application of ice or cold therapy can assist in reducing the symptoms of pain and inflammation.
Compression - The use of applied pressure and compression bandages can help reduce swelling.
Elevation - Keeping the injured area elevated above heart level when possible can improve circulation to the area and help reduce swelling.
Warming up is often overlooked but should be part of your injury prevention routine. Warm up will not only help avoid injury but will also improve performance.
A warm-up should consist of:
>Gentle jog (or another form of pulse raiser) to circulate blood and oxygen supplying the muscles with more energy to work with.
>Dynamic or active stretching drills and badminton specific exercises
A cool down is also all too often overlooked but can help avoid injuries and boost performance.
The cool down should consist of a gentle jog followed by light stretching.
Most importantly, follow the exercises demonstrated by Rick to cure badminton elbow pain to hasten healing and recovery.
Hope this suits you well.
I got thighs pain plzz help on tht
Hi Arunachalam. To give you a more detailed recommendation, we will forward your question to our Physiotherapist team. One of them will get back to you as soon as they can. Thank you so much and have a great day! - Mylin
Hi Arunachalam! This is Jennifer. If you struggle with thigh pain, exercise might be the last thing you want to do. Pushing yourself too hard can certainly make the pain worse, but sitting around all day will increase muscle tension and weakness, leading to more pain.
A few targeted stretches can help loosen up tense thighs and hips. Try lying lengthwise against a doorway, with your hips even with the doorway. Extend the leg closest to the doorway straight up against the doorway, and push against the doorway till you feel a stretch. Hold for 30 seconds, and then switch sides. Next, lie on your back with your knees bent and your feet flat. Lift your right leg, with your knee still bent, and put your ankle over your thigh. Grab the thigh of your left leg and pull it toward your chest. Hold for 30 seconds, then repeat with your other leg.
Here are some other stretches that will help relieve your thigh pain:
1. Leg swings
Leg swings front-to-back and side-to-side warm up all the muscles of the thighs, including the hamstrings and quadriceps and the abductor and adductor muscles on the outer and inner thighs, respectively.
HOW TO DO IT: Stand up tall and stand firm in your left leg. Pick up your right foot and, keeping the leg straight, swing it front to back. Contract your abdominal muscles to keep your lower back from rounding or arching. Increase the size of the swing as your muscles become warmed and range of motion increases. Do 10 to 20 swings, then switch and swing side-to-side in front of your body. Hold on to a chair or wall for support.
2. Forward Bend
A seated or standing forward bend stretches tight hamstrings. If your lower back is tight, allow the knees to bend slightly.
HOW TO DO IT: From a seated position, extend your legs in front of you. Sit up tall, then fold at the hips reaching for your shins or toes. Keep your back as straight as you can.
From standing, keep a flat back as you fold forward, reaching for your shins or the floor.
3. Wide-legged Forward Fold
This stretch focuses on the groin and adductor muscles on the insides of the thighs.
HOW TO DO IT: Sit on the floor and open your legs apart as far as you can. Point your toes up toward the ceiling and fold forward at the hips keeping your back flat. Only go as far as you can without your low back rounding.
4. Lunges
Holding forward and side lunges helps stretch the hamstrings, quadriceps and adductor muscles.
HOW TO DO IT: Take a big step forward with your right foot. Bend your front knee to 90 degrees and keep your back knee straight. You can also drop your back knee to ground for a less active stretch. Come back to center and take a wide step to your right. Keep your left leg straight and bend into your right knee. Feel the stretch along the inside of your left leg.
5. Outer Thigh Stretch
The outer thigh muscles are called the abductor muscles. Your IT band, a dense collection of connective tissue, that runs along the outer thigh to the knee can also become tight and painful.
HOW TO DO IT: Sit on the floor with your legs extended. Bend your right knee and cross it over your left leg, placing the sole of your right foot on the floor outside your left knee. Twist your torso to the right placing your left upper arm outside your right knee. Press arm against knee to deepen the twist and the stretch in the outer thigh.
Water Exercise
Water exercise is important to help chronic pain for numerous reasons.
>Buoyancy counteracts gravity, thereby decreasing the weight placed on painful joints and the spine. In fact, when immersed to neck level, buoyancy supports 90 percent of the body’s weight, and in waist-depth water, buoyancy can support 50 percent of your body weight. One of the many advantages of exercising in water is that the diminished weight bearing stress helps aide in strengthening weak muscles and improving balance and confidence.
>Temperature
Everybody knows how great it feels to soak in a warm, soothing bath. For someone who suffers with chronic pain, warm water is the best place to exercise. Colder water tends to cause muscles to tense up. Experts say if people with arthritis spent more time in warm water, they’d be able to move better with less pain.
Strength Training
Strengthening the muscles of your hips and thighs can help you even out muscle imbalances, making it easier -- and less painful -- to move. Try bodyweight exercises such as squats and lunges, which don't require a gym membership or any special equipment. If you want something a little more challenging, try a leg press or rowing machine at your local gym.
Hope you find these helpful.
She looks amazing.
Hi Tharamaana! This is Kristine. Thank you for watching our video. We do hope you find the video informative. Let us know if you need further assistance. Let us know if you need further assistance. Thank you.
@@ExercisesForInjuries been suffering from this elbow pain i keep putting ice just after badminton session. And actually after i followed this video the pain had reduce so much. Which im really in shock until now. My pain is somewhere mostly at the join like tendon pain.
pain disappeared
Hi Chr1sM8! This is Kristine from Exercises for Injuries. We are glad to hear that the pain had disappeared. Should you be suffering from pain you can we would like to share these articles that may help and here are the links:
Elbow Pain Treatment: The Importance of Early Intervention
exercisesforinjuries.com/elbow-pain-treatment/
Clinically Proven Methods for Managing Chronic Pain Safely
exercisesforinjuries.com/methods-for-managing-chronic-pain/
We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.
worked for me.... (y)
Hi +Harikrishnan See You, I am glad that it worked for you =)
There are several tips concerning treating tennis elbow at home
try ice packs to the affected area
consuming celery can be beneficial
take omega-3 supplements
try a hot potato pack to help pain
(I discovered these and the reasons they work on Secret elbow tactics site )
Why while playing badminton forehand shots my elbow pain starts and ends few hours after i stop playing badminton...😢
Hi! This is Kristine. We appreciate you reaching out and sharing concerns about experiencing elbow pain during and after playing badminton, particularly while executing forehand shots. Elbow pain in such circumstances can stem from various factors, and we must address this issue to ensure a more comfortable and enjoyable playing experience.
There are a few potential reasons for the pain you're experiencing:
1. Technique:
- We recommend reviewing your forehand shot technique with a coach or experienced player. Incorrect form may lead to increased strain on the elbow.
2. Equipment:
- Assess your racket grip size and string tension. Using the wrong grip size or excessively tight strings can contribute to elbow discomfort.
3. Overuse or Strain:
- Consider the frequency and intensity of your badminton sessions. Overuse or repetitive strain on the elbow joint can result in discomfort.
4. Warm-up and Cool Down:
- Ensure you are adequately warming up before playing and incorporating a proper cool-down routine afterward. Stretching and flexibility exercises can help prevent muscle tightness.
5. Strength and Conditioning:
- Include strengthening exercises for the forearm muscles to improve their endurance and reduce the likelihood of pain.
If the pain persists, it is advisable to consult with a healthcare professional or a sports medicine specialist. They can conduct a thorough assessment, diagnose precisely, and recommend a tailored treatment plan. In the meantime, consider modifying your playing technique, incorporating proper warm-up and cool-down routines, and paying attention to your equipment and playing frequency.
Remember, addressing these concerns proactively can contribute to a more enjoyable and pain-free badminton experience. If you have further questions or if there's anything else we can assist you with, feel free to reach out.
Wishing you a swift recovery and continued enjoyment in your badminton pursuits.
Can I continue playing or have to stop playing badminton.?
Hi Jash. Thank you for watching this video. I've already forwarded your question to our Physiotherapist team. One of them will get back to you as soon as they can. Thank you so much and have a great day! - Mylin
Hi Jash! This is Jennifer. Badminton elbow is one of those things that once you've aggravated it, you need to completely stop using it for it to begin to heal.
The key though is for you to change your approach going back to playing sports and/or lifting once it starts to feel better. If you immediately jump back into your normal routine, you're going to be right back where you started.
When you return to physical activity, you need to start slow and really focus on pushing and operating with your triceps engaged, instead of pushing from your elbow. It takes a little bit of work to make that "mind to muscle" connection, but once you have it, you will be good.
You could continue to play but you should get a pro to check your technique and advise if you are over-working your wrist shots. Also, you can tape your wrist (or wear a brace) to prevent flicking, at least until your tendon settles down. This can take months if you don't give it a rest though.
A physiotherapist especially one involved in sports medicine, sees this kind of injury all the time. They will be able to give you practical advice, more so than a doctor.
Hope this helps!
Sir I am getting pain at my biceps and shoulder whenever I play a rigrous 3-4 match. The pain is so high I couldn't even get up my hand. Please recommend what shall I do
This is a good question @ujjwal singh
. I will forward this question to our Physiotherapists team and one of them will reply to you with more information within the next 24-48 business hours. Thank you! ~ Fred
Hi ujjwal singh! This is Jennifer. Delayed onset muscle soreness, or DOMS, is a normal side effect of strength training, which makes the biceps a common area of complaint. Even the most tenured athlete or bodybuilder experiences DOMS from time-to-time. If you feel pain in the tendons connecting to your bicep, there is possible inflammation of your tendons, which is also known as tendonitis. Tendonitis pain is consistently felt when using the tendon that attaches to the muscle. A nerve injury can cause burning, numbness, tingling, a shock-sensation or weakness. A strain or fracture is likely to cause a sharp pain at the time of the injury and afterward with attempted movement. The pain experienced from DOMS is stiffness with reduced range of motion, temporary reduced strength, and dull soreness that subsides spontaneously within 72 hours.
The only treatment for delayed onset muscle soreness is to wait it out. An ice pack can help with minor swelling and alleviate some pain. An over-the-counter non-steroidal anti-inflammatory can reduce inflammation and pain within the muscle. DOMS often makes the muscle tender when touched, but some people enjoy a massage to the affected area while others find it causes more pain. Performing light exercises on the biceps, such as using light weights or performing gentle air jabs, can bring oxygenated blood to the biceps while removing metabolic waste from the muscles. Drinking tart cherry juice is another alternative pain relief method for DOMS.
Stretching the biceps may also give you some relief from muscle tightness. Start by sitting on your buttocks with your knees bent and feet flat on the floor. Keep your feet together and your heels about 5 inches from your buttocks. Reach your arms behind you and place your palms flat on the floor with your fingers pointing toward the wall behind you. Keep your spine straight during the stretch and balance your weight between your feet, buttocks and hands. Without moving your hands, slowly slide your buttocks toward your heels. Once you feel painless tension, hold the stretch for 30 seconds and repeat the stretch twice.
Hope this suits you well.
Hi bro.. i am getting too much pain in the arms while playing and some time i feel like my veins are getting vibrating also … what is the solution
Thank you
Hi, Jibin! This is Kristine from Exercises for Injuries. Pain can indeed be debilitating and our quality of life can change in just a snap because of pain. To do exercises on a regular basis is not even easy with someone not in pain so it is understandable for you to feel that way and be side tracked.
However, we need to start somewhere and even with just a 5 minute routine daily can make a difference. Aside from being able to do the exercise we also need to consider your adherence to the program. Adherence to exercise is one of the most important factors for long-term pain relief. However, maintaining exercise can be difficult for a variety of reasons, including worsened pain with activity, economic constraints, and low motivation. In one study, the most common reason for lack of adherence to exercise was increased pain caused by activity. When this is the case, we need to incorporate pain reduction and management as primary parts of the exercise program. Personal preference also plays a role in adherence-for instance, if an exercise routine is too painful or not enjoyable, it is less likely to be done regularly enough to be effective.
To help with the pain you may want to check on these resources for some options you may have:
• Clinically Proven Methods for Managing Chronic Pain Safely
exercisesforinjuries.com/clinically-proven-methods-safely-managing-chronic-pain/
• The 12 Best Foods to Ease Inflammation and Joint Pain
exercisesforinjuries.com/12-best-foods-ease-inflammation-joint-pain/
• 7 All-natural Ways to Ease Chronic Pain
exercisesforinjuries.com/7-natural-ways-ease-chronic-pain/
Heat Therapy: Applying heat to the painful area for 5-20 minutes can spur blood flow, which fosters a better healing environment. Ensure that you check the area every 5 minutes for redness, to prevent burns. Using your fingers, gently press the red area and it should turn white and will slowly return to redness when you release the press. I highly suggest you do this before you begin your exercise to warm up cold tendons and joints and inelastic muscles. You may do this 2-3x a day to reduce pain.
If one day you feel better and the pain seems to be manageable give it a go. We would like to share this article on ways you establish a regular exercises routine exercisesforinjuries.com/10-easy-ways-establish-regular-exercise-routine/.
Here are some exercises you may consider as well:
3 Exercises to Improve Elbow Range of Motion
exercisesforinjuries.com/3-exercises-to-improve-elbow-range-of-motion/
4 Ways to End Elbow Pain
exercisesforinjuries.com/4-ways-to-end-elbow-pain/
Top 3 Warm-up Drills that PREVENT Elbow Pain
exercisesforinjuries.com/top-3-warm-up-drills-that-prevent-elbow-pain/
We hope this helps. We wish you well. Thank you.
the pointing down! oh God!!!!!!!! Send help!!
Hi Jong! This is Kristine of EFI. You are right typically the pain is made worse with the said movement as it stretches the tendon. What you can do during the peak of the inflammation would be to ice the affected area for 15-20 mins, rest or with the use of anti-inflammatory medication. Once the pain subsides you can then start with the exercises in a controlled manner and gradually increase the range and number of repetition. Hope this works for you. Thank you.