HealthyLife Articles

Category: Bone & Muscle Problems

Repetitive Motion Injuries

Bone & Muscle Problems

Repetitive motion injuries (RMIs) are also called repetitive strain injuries (RSIs). They result from doing the same activity over and over for a long period of time. This can be at work, at home, during sports, and/or with hobbies.

Signs & Symptoms

Signs and symptoms depend on the injury.

For Carpal Tunnel Syndrome (CTS)

* Thumb, index, middle, and ring fingers feel numb.

* Tingling feeling in the hand(s).

* Pain is felt in the thumb and fingers. The pain may be worse at night. It can wake you up.

* Pain starts in the hand and spreads to the arm. The pain can even travel to the shoulder.

* The fingers swell. It feels like your fingers are swollen. Your hands feel weak in the morning.

* You have trouble holding on to things. You drop things.

* You have a hard time writing with a pencil or pen, opening a jar, buttoning a blouse, etc.

Causes

In general, RMIs are caused by repeated movements that involve:

* Drilling or hammering.

* Lifting.

* Pushing or pulling.

* Squeezing.

* Twisting.

* Wrist, finger, and hand movements.

For Carpal Tunnel Syndrome (CTS)

Repeated motions, typing vibrations, etc. cause swelling of the tendons inside the carpal tunnel. This is the narrow tunnel in the wrist. The swelling puts pressure on the nearby nerves.

Treatment

For Carpal Tunnel Syndrome (CTS)

This is easier to treat and less likely to cause future problems if it is found early. Women are more likely to get CTS than men, because their carpal tunnel is usually smaller. Once diagnosed, CTS can be treated with:

* Preventing further damage.

* Wearing a wrist brace, splint, etc. as advised. It may need to be worn while you sleep and during the day.

* Over-the- counter medicines to reduce pain and swelling. Examples are aspirin, ibuprofen, and naproxen sodium.

* Physical therapy.

* Occupational therapy.

* Cortisone shots in the wrist area.

* Surgery, if needed.

Questions to Ask

Self-Care / Prevention

For Preventing Wrist and Hand Injuries

Whenever your hands and wrists do the same activity time and again, you increase your risk for CTS and tendinitis. Change how you do a task and you may avoid some of these injuries.

* Do not hold an object in the same position for a long time. Even simple tasks, such as hammering nails, can cause injury when done over a period of time.

* Give your hands a break. Rest them for a few minutes each hour.

* Lift objects with your whole hand or with both hands. Gripping or lifting with the thumb and index finger puts stress on your wrist.

* If your line of work causes pain in your hands and wrists, alternate the stressful tasks with other work.

* Exercise your hands and wrists as often as you can. Here are two examples:

– Place your hands in front of you. Spread your fingers as far apart as possible. Hold for 5 seconds. Relax. Repeat 5 times with each hand.

– Turn your wrists in a circle, palms up and then palms down. Relax your fingers and keep your elbows still. Repeat 5 times.

For Carpal Tunnel Syndrome

* Lose weight. CTS is linked to obesity.

* Take an over-the-counter medicine to reduce the pain and swelling as directed.

* Use a wrist splint. Many drug and medical supply stores carry splints that keep the wrist angled slightly back with the thumb parallel to the forearm. This position helps to keep the carpal tunnel open.

Other Tips

* Keep your head upright and your ears, shoulders, and hips in a straight line.

* Keep your work within reach without having to stretch or strain your arms, shoulders, or back. Don’t stretch to reach items on an assembly line. Wait for the items to reach you.

* Change positions or tasks often. This avoids repeated stress on a single body part.

* Use the proper tools for the job. Use tools made to reduce vibration and/or pressure, if needed.

Resources

National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

877.22.NIAMS (226.4267)

www.niams.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Scoliosis

Bone & Muscle Problems

A Simple Solution to a Common Problem

Coping with the normal physical changes that come with adolescence is trying enough. When out-of-the-ordinary physical changes occur, the problem is doubly discouraging. Such is the case with scoliosis. It generally shows up between the ages of 10 and 15, and affects girls seven to nine times more often than boys. In most cases, no one knows the cause.

At first, scoliosis isn’t painful. But it slowly twists the upper portion of the spine. One shoulder may curve one way while the lower back twists another, so that the chest and back are distorted. The spine begins to rotate, and one side of the rib cage becomes more prominent. This is more obvious if the person bends forward at the waist, with the arms hanging freely. In fact, a doctor can detect scoliosis by asking the patient to assume that position during a routine physical or screening for scoliosis.

Adults with scoliosis should watch for signs of it in their children.

Scoliosis doesn’t always need treatment. In some cases, though, treatment is necessary to prevent heart and lung problems or back pain later in life.

There are several treatment options.

* Wearing a molded body brace, hidden by clothing, is the most conservative approach. This brace is typically worn most of the day and night for several years. Because the spine grows rapidly during adolescence, wearing a brace at this time can arrest further abnormal curving.

* A special form of mild electrical stimulation to the spine.

* Surgery to straighten the spine. A thin steel rod is implanted alongside the spine.

In most instances, scoliosis can be sufficiently treated so that the adolescent doesn’t suffer any complications as an adult.

© American Institute for Preventive Medicine

January 23, 2026
Shoulder Pain & Neck Pain

Bone & Muscle Problems

Signs & Symptoms

* The pain can be mild to severe. It can be felt in one spot, in a large area, or travel to another area. Movement can cause the pain or make it worse.

* Stiffness and/or swelling may occur.

Causes

* Overuse and wear and tear on neck and shoulder muscles and joints.

* Strains. Broken or dislocated shoulder.

* Poor posture. Awkward sleeping positions. Sleeping on a soft mattress.

* Pinched nerve. Pain from a pinched nerve usually runs down one side of the arm.

* Frozen shoulder. This can result from lack of use due to pain from an injury. At first, pain occurs with movement. Over time, the pain gets better, but stiffness remains.

* Torn rotator cuff. This is a tear in a ligament that holds the shoulder in place. Symptoms are pain at the top and outer sides of the shoulders, especially when you raise or extend your arm. You may also feel or hear a click when the shoulder is moved.

* Tendinitis. This is swelling of a tendon (tissue that connects a muscle to bone). Left untreated, tendinitis can turn into “frozen shoulder.” “Wry” neck is a similar problem.

* Bursitis. This is swelling of the sac (bursa) that surrounds the shoulder joint. Bursitis can be caused by injury, infection, overuse, arthritis, or gout.

* A whiplash injury.

* Osteoarthritis.

* Infections that cause swollen lymph nodes in the neck.

Treatment

Treatment for shoulder pain and/or neck pain depends on the cause. Emergency medical care is needed for:

* A serious injury.

* A broken bone.

* A heart attack.

* Meningitis. This is an infection of the membranes that surround the brain.

Self-care can treat less serious causes of shoulder pain and/or neck pain.

Questions to Ask

Self-Care / Prevention

For Pain

* Take an over-the-counter medicine for pain and/or swelling.

* To relieve tension and improve circulation, take walks. Start with 3 to 5 walks a day, each lasting 5 to 10 minutes. Gradually increase walking times.

For Bursitis, Tendinitis, or an Injury That Does Not Appear Serious

* Use R.I.C.E.

* Try liniments and balms. These provide a cooling or warming sensation, but only mask the pain. They do not promote healing.

To Treat Neck Pain from a Whiplash Injury or Pinched Nerve

See a doctor anytime your motor vehicle is hit from the rear because the accident can cause a whiplash injury. After first checking with your doctor, do these things to ease neck discomfort:

* Rest as much as you can by lying on your back.

* Use cold and hot packs.

* Improve your posture. When you sit, use a chair with a straight back. Make sure your buttocks go all the way to the chair’s back. When you stand, pull in your chin and stomach.

* Use a cervical (neck) pillow or a rolled hand towel under your neck.

* Avoid activities that may aggravate your injury.

* Cover your neck with a scarf if you go outside when the weather is cold.

Ways to Prevent Shoulder Pain & Neck Pain

* Avoid repeated activities that twist or put strain on the neck and shoulders. When you do repeated tasks, use proper posture, equipment, and techniques.

* Wear seat belts in vehicles. Use protective gear when you take part in sporting events.

* If you are out of condition, strengthen your muscles gradually.

* Don’t sleep on your stomach. You may twist your neck in this position. Use a firm polyester pillow, a neck (cervical) pillow, or a rolled towel under your neck.

* Practice good posture. Stand straight. Don’t let your shoulders slump, your head droop, or your lower back slouch.

* When you carry things, such as a shoulder bag, switch from one shoulder to the other.

* Don’t prop a telephone between your ear and shoulder.

* Stretch and warm up before activities that require joint movement, such as sports.

* Do stretching and strengthening exercises to keep your shoulder, neck, and arm muscles strong and flexible.

– Shoulder Stretch: Reach your right arm across your chest. With your left hand, grasp your arm just above the elbow. Gently pull your arm farther across your body until you feel a stretch in the back of your shoulder. Hold for 30 seconds. Rest and repeat. Do the same with your left arm.

– Neck and Shoulder Stretch: Tilt your head forward and let it hang. Relax your neck and shoulders. Slowly, roll your head to one side then back to the front and then slowly roll it to the other side. (Do not roll your neck backward.) Repeat 10 times.

Resources

National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

877.22.NIAMS (226.4267)

www.niams.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Sickle Cell Anemia

Bone & Muscle Problems

Red blood cells are normally round. In sickle cell anemia, the red blood cells take on a sickle shape. This makes the blood thicker and doesn’t let oxygen get to the body’s tissues like it should. When sickled cells get stuck in the blood vessels, they cut off the blood supply. With no oxygen, pain occurs. The result is a “Sickle Cell Crisis.”

Signs & Symptoms

* Bone and joint pain. This is the most common complaint. The pain can also be in the chest, back, or abdomen.

* Shortness of breath and a hard time breathing.

* Swollen hands and feet.

* Jaundice. The whites of the eyes and/or the skin looks yellow.

* Paleness.

* Repeated infections, especially pneumonia or meningitis.

* Kidney problems. Leg ulcers. Gallstones (at an early age). Gout.

* Seizures.

* Strokes (at an early age).

Causes

Sickle cell anemia is inherited. In the U.S., it mostly affects African Americans, but can occur in other ethnic groups. Examples are persons whose ancestors are from Cuba, Central and South America, Greece, Italy, Turkey, and Saudi Arabia. About 1 in 12 African Americans carries the gene for the sickle cell trait. If both parents carry the trait, the chance of having a child with sickle cell anemia is 1 out of 4. About 1 in 375 African Americans and about 1 in every 1,000 Latin Americans are born with sickle cell anemia. Signs of the disease aren’t noticed until the end of the infant’s first year. All hospitals in the U.S. screen newborns for sickle cell disease.

To prevent sickle cell anemia in offspring, couples, especially African American couples, should have a blood test to see if they are carriers for the sickle cell trait. Genetic counseling can help them decide what to do.

Treatment

Medical treatment is needed. Painful episodes are treated with painkillers, fluids, and oxygen. Other treatments:

* Hydroxyurea medicine.

* Blood transfusions.

* Stem cell transplant. This may be an option for children who have a brother or sister without sickle cell disease that is a matched donor.

In the U.S., the life span for a person with sickle cell disease is 40-60 years.

Questions to Ask

Self-Care / Prevention

* Follow your doctor’s treatment plan. Wear a medical alert tag.

* Avoid physical stress and high altitudes.

* Discuss airplane travel with your doctor.

* Ask your doctor what over-the- counter medicines you can use before you try any.

* Drink at least 8 glasses of water a day. Get the rest you need.

* Follow a balanced diet. Have at least 5 servings of fruits and vegetables a day. Take folic acid (a B vitamin) supplements and other vitamins and minerals, as advised by your doctor.

* Don’t wear tight clothing.

* If at home and in a “sickle cell crisis:”

– Stay warm. Apply warm compresses to painful parts of your body.

– Rest in bed.

– Take pain medication, as prescribed.

© American Institute for Preventive Medicine

January 23, 2026
Put Your Tennis Elbow On Ice

Bone & Muscle Problems

If you’re a tennis player with a hard, single-handed backhand shot, you can end up with a painful condition known as tennis elbow. Pain originates in the outer portion of the elbow and works its way down the forearm. Tennis players who are new to the game or use their forearms instead of the force of their whole bodies to swing the racket are most vulnerable.

Other factors that contribute to the problem include:

* Using a racket that’s too heavy.

* Using a racket that’s too tightly strung.

* Using played out, deflated tennis balls or ones that are wet and heavy.

* Using an improper grip.

* Trying to put spin on the ball with improper wrist action.

* Using poor backhand technique.

Continuing to use the arm aggravates the situation. Even several weeks of rest won’t prevent repeat episodes. The best game plan is to rest, then strengthen your forearm muscles and get coaching to improve your skill level.

To relieve tennis elbow pain:

* Apply ice for the first two or three days.

* Take an over-the-counter medicine to reduce pain and inflammation. Examples are aspirin, ibuprofen, and naproxen sodium. Take as directed.

If you still have pain after three weeks, see a doctor for proper diagnosis and treatment.

To prevent repeat bouts of tennis elbow:

* Wait until the pain is gone and your grip strength is normal before resuming play.

* Wear an elastic bandage or counter-force brace around the forearm, as directed.

* To strengthen your forearm muscles, lift small 1- to 2-pound weights by alternately flexing and extending your wrists with the palms facing down and your forearms resting on a flat surface. Start with 10 repetitions and work up to 40, three or four times a week.

© American Institute for Preventive Medicine

January 23, 2026