American Medical Association Family Medical Guide - American Medical Association [682]
Compression
Wear a compression bandage around the injured muscle or joint for at least 2 days. Extend the bandage well above and below the injured area and try to apply the pressure evenly but not too tightly. The bandage is too tight if it causes numbness and tingling or increases the pain. Compressing the injured area helps reduce bleeding and swelling.
Elevation
Keep an injured leg above the level of your heart as much as possible. Elevate an arm or hand with a sling. Elevating the injured area helps drain fluid from the area and reduces bleeding and swelling.
Dislocated Shoulder and Separated Shoulder
A dislocated shoulder occurs when the top of the humerus (the bone of the upper arm) pops out of the joint. A separated shoulder occurs when ligaments that hold the collarbone to the shoulder blade are stretched or torn. Both injuries cause sudden, severe pain, swelling, and bruising, and the shoulder has an abnormal shape and limited movement. These injuries usually result from a fall or a direct blow to the shoulder.
To prevent a dislocated or separated shoulder:
• Ease into your workouts.
• Avoid situations that could cause shoulder injury.
• Wear layers of clothing or padding to help cushion a fall.
• Work with a trainer or physical therapist to strengthen the muscles, ligaments, and tendons of your shoulder.
Swimmer’s Shoulder
Swimmer’s shoulder is a strain or minor tear in a muscle between the neck and the top of the arm that causes pain in the top, front part of the shoulder. The injury results from a repetitive motion by the shoulder over time.
To prevent swimmer’s shoulder:
• Work with a trainer or physical therapist to strengthen your shoulder muscle and the supporting ligaments and tendons.
• Ask a swimming instructor about proper technique.
Golfer’s Elbow and Tennis Elbow
Golfer’s elbow is inflammation of or a minor tear in the tendon that attaches the muscles that run down the inside of the forearm to the humerus (the bone of the upper arm) at the inner part of the elbow. The injury causes pain inside the elbow, limiting its movement. Golfer’s elbow usually results from an incorrect repetitive use of the elbow, such as in an improper downward golf stroke or from hitting the ground during the swing.
Tennis elbow is inflammation of or a minor tear in the extensor tendons of the wrist. The wrist tendons attach the long muscles that run down the outside of the forearm to the humerus at the outer part of the elbow. The injury causes pain in the outside of the elbow and limits movement of the elbow. Tennis elbow usually results from snapping the wrist on a serve or using an improper backhand stroke or equipment, such as a grip that is too large or too small, a racket that is too stiff or too heavy, or strings that are too loose.
To prevent golfer’s elbow or tennis elbow:
• Work with a trainer or physical therapist to strengthen the muscles, ligaments, and tendons in your hand, wrist, and forearm.
• Get recommendations from a golf or tennis pro about proper equipment and technique.
• Wear an elbow brace, which helps constrict the muscles and reduce tension in the elbow.
Elbow Bursitis
Bursitis of the elbow caused by a sports injury is inflammation and swelling of the bursa (a fluid-filled sac) at the base of the elbow resulting from a fall or a direct blow to the elbow. The swelling is usually not very painful and seldom affects the elbow’s range of motion.
To prevent elbow bursitis:
• Rest your elbow in a splint, or wrap it in an elastic bandage if the area is swollen.
• Use elbow pads to protect the bursa when you exercise.
Baseball Finger1
Baseball finger is a partial to complete tear in a tendon (a fibrous band that joins muscle to bone) at the joint at the end of the finger caused by a sudden blow to the end of the finger. The injury causes immediate pain, swelling, and bruising