Of all the natural therapies, the one that has caught the attention of the many is the hot tub therapy. It is popularly known as the hydrotherapy and is believed to be one of the most impeccable ways to improve general health of people.

Apart from treating some common ailments like back pains and joint pains, hypertension or high blood pressure is also known to get cured with the use of hot tubs. Generally, the therapy involving hot tub is used as an assistant treatment to the regular medications that a person suffering from high blood pressure is indulging in.

But the patient is always advised to consult their doctor before trying this therapy to lower their blood pressure. This is because, the therapy initially increases the body’ blood pressure due to increased temperature of the body. Therefore people with high blood pressure should first consult their doctors before using this kind of water therapy.

However, hot water has a very positive effect on your body as it dilates the blood vessels. As the blood vessels dilate, the heart does not have to work hard in pumping blood in the vessels. The lowered activity in the heart provides an over-all relief to the high blood pressure patient. But for some patients such kind of relaxation is not optimal.

The reason because of which the blood vessels dilate when brought in contact with hot water is very simple. When your body comes in touch with hot water, there is reflex that goes to your brain with information that your body temperature has risen from the normal levels. Thus the vessels near the skin, which are in direct touch with the water relaxes and dissipates all heat outside the body. Thus all these developments in the body dilate the vessels. This process in medical terms is known as Vasodilation. In vasodilation more oxygen is transported to all body parts. Oxygen is a very important element for your body as it hastens the process of healing.

Apart from this, the process of vasodilation has another important advantage for the body. It helps the blood in clearing itself from all the waste accumulated in it. With the day in progress, the food you eat and the physical activities that you perform, a lot of waste and harmful chemical substances get deposited in the body. With hot tub treatment and the process of vasodilation, the blood reaches fast to the body parts and thus removes the waste products. This could again help lower your blood pressure.

So talk to your doctor now and find out if hot tubs can help you decrease your blood pressure.

To know more about natural cure for blood pressure and blood pressure and food visit http://www.blood-pressure-updates.com/bp/magazine/edition/High-Blood-Pressure.htm

Carpal tunnel syndrome is a painful condition that is characterized by pain, numbness, tingling and paresthesia (pins and needles) in the thumb, index and middle fingers, with advanced cases revealing loss of strength and coordination.

Carpal tunnel is the most common nerve entrapment disorder and is generally caused by a muscle imbalance in the hand and wrist that results in the compression and impingement of the median nerve. Other contributing factors include direct or blunt trauma or injury to the wrist that can induce swelling, such as sprain or fracture; over activity of the pituitary gland; hypothyroidism; rheumatoid arthritis; mechanical problems in the wrist joint; work stress; repeated use of vibrating hand tools; fluid retention during pregnancy or menopause; or the development of a cyst or tumor in the canal. In some cases no cause can be identified.

There are many treatments for carpal tunnel syndrome including medication, exercise, wrist splinting, cortisone injections but most commonly surgery in the prescribed remedy. Although surgery is one of the most common options for treating this condition; however, it remains a controversial choice and it is important to fully understand the risks and benefits involved. Surgery is by far the most invasive procedure and it merits careful forethought, as the success rate is not as high as the medical industry would like people to think. The reason for this misdirection is often due to the fact that a surgeon will make between $4-5,000 for each 30-minute surgical procedure, a sum that is not to be taken lightly.

The statistics listed below provide insight to the poor success rate often experienced by patients that are subjected to carpal tunnel surgery:

· ONLY 23% of all carpal tunnel syndrome patients returned to their previous professions following surgery, according to the Bureau of Labor & Statistics and the National Institute for Occupational Safety & Health (1997-2000 Statistics).

· Up to 36% of all Carpal Tunnel Syndrome patients require unlimited medical treatment.

· Carpal tunnel surgery has about a 57% failure rate following patients from 1-day to 6-years. At least one of the following symptoms re-occurred during this time: Pain, Numbness, Tingling sensations. Source: Nancollas, et al, 1995. J. Hand Surgery.

There are multiple forms of surgery for carpal tunnel syndrome including “open” and “endoscopic” surgery, which is a less invasive incision made through the muscle in the palm that requires less time for post-operative recovery. Post-surgery symptoms such as pain and numbness usually begin to improve in two to six weeks, depending upon the procedure, severity of symptoms, gender and age of the patient. Muscle coordination, control, and strength may initially worsen following surgery, and a return to pre-operative status may take several months. Significant improvement to pre-injury status may take as much as two years to achieve, if it comes at all.

The optimal method of treatment for carpal tunnel syndrome is simple corrective stretches and exercises. The vast majority of patients do quite well with conservative treatment and it is estimated that less than 1/4 require surgical intervention. Only in severe cases is surgery recommended, such as when there is persistent, debilitating pain or muscle atrophy / flattening.

The complications associated with surgery as well as the timeline to substantial recovery make it as last choice resort for most patients. Thankfully, there are numerous effective alternatives that are much less invasive, such as a good balancing exercise and stretching program for the hand (Flextend, Restore, Cats Paw, etc.), wrist and forearm. Once the muscles are in balance, compression of the median nerve is eliminated and the symptoms disappear.

Be sure to consult your doctor before starting any type of exercise or therapy program.

Jeff P. Anliker, LMT, is a therapist and inventor of products that prevent and treat carpal tunnel syndrome and repetitive strain injuries without surgery or other invasive methods. http://www.repetitive-strain.com

Carpal tunnel syndrome is a painful condition, with symptoms ranging from numbness, tingling and paresthesia (pins and needles) in the thumb, index and middle fingers. Not all of the listed symptoms have to occur simultaneously and can vary from week to week. Severe cases of carpal tunnel are characterized by wrist inflammation and swelling and muscle wasting in the hand, especially the base of the thumb (Thenar eminence).

Carpal tunnel syndrome in most cases is caused by a muscle imbalance between the flexors, extensors, radial and ulnar deviators and supinator and pronator muscles in the hand and forearm that ultimately leads to median nerve entrapment at the wrist junction. The entrapment occurs as both weak and strong muscles pull at the bones in a tug-of-war fashion, causing the bones to shift towards the stronger muscle side and resulting in the shifting and misalignment of the bones, which in turn compress the median nerve and other surrounding soft tissues and blood vessels.

It is simply that the weaker stabilizing muscles can no longer do their job and lose the battle as the stronger muscles tighten down further and further and compress underlying structures. The condition can be exceedingly painful, and it is often associated with decreased strength and coordination in the hand. Although numerous treatments exist, such as cortisone injections and surgery, the most effective are those that address the underlying muscle imbalance that drives the condition.

During an initial doctor visit, patients may be prescribed non-steroidal anti-inflammatory drugs (NSAIDS) to reduce swelling and ease pain. They may also be advised to refrain from movements that place undue pressure on the affected area or wear a brace, which is fine but at nighttime only as daytime use increases the existing muscle imbalance by reducing stimulation and activity to the already weak and imbalanced extensor muscles. However, these are generally short-term treatments intended to provide relief of acute symptoms.

Effective relief and long-term treatment for carpal tunnel syndrome often comes in the form of hand and forearm exercises and stretches that promote muscle balance around the median nerve. These exercises are designed to promote greater equality in muscle strength and length in the wrist and to bolster trapped nerves and tendons. Many occupational and physical therapists used nerve and tendon “gliding” exercises in the early stages of the illness, but fail to take it the next step, which is to create overall balance between all of the agonist and antagonist muscle groups in the hand and forearm, the key to fast, effective relief.

Research supports the use of exercises that involve strengthening the extensor muscles and stretching the flexor muscles and tendons in the hand and forearm. The goal is to provide overall balance and stability to the muscles, which in turn provides increased joint integrity and the reduction of median nerve compression.

By eliminating the causative factors of median nerve compression through effective stretch and exercise therapy, the injury simply goes away!

Be sure to consult with your physician prior to beginning an exercise or therapy program.

Jeff P. Anliker, LMT, is a therapist and inventor of products like Flextend, AC-Kit, TFT-Kit, and Restore, that are used by professional musicians and athletes an around the world to prevent and treat disorders like carpal tunnel syndrome and repetitive strain injuries. http://www.repetitive-strain.com

Soccer is a very popular sport both locally and worldwide. References to the sport go as far back as 200 BC in China and around 4 BC in Greece. However, soccer as you and I know it did not have a formal set of rules set down until 1848 at Cambridge University.

Soccer is a very physically demanding sport, thus making those who participate vulnerable to injury. The National Athletic Trainers Association (NATA) has done various studies on injury rates in high schools athletics, including soccer. It was found that most injuries in soccer occur to the ankles and feet, followed closely by the hip, thigh and leg area. Common injuries include ligament sprains/tears, muscle strains, contusions (bruises), cartilage tears (more common in the knee) and fractures. Higher percentages of injuries occur while kicking and when engaging in controlled pattern activity. Injury rates were higher at different positions as well. Halfbacks had the highest rate of injury where the goalkeeper had the lowest. Interestingly, soccer was the only sport studied that had more injuries during games than in practice. The statistics are very similar when comparing males and females in respect to the above information.

Head injuries are also of some concern. Studies by the NATA have shown that ball velocities can reach speeds up to 100km/hr (62 mph). However, most situations in which a player will head the ball would be at speeds slower than 100km/hr. Average speed from a punt is 70km/hr (43 mph) and a drop kick or goal kick 85 km/hr (53 mph). Most opportunities to head a ball are at velocities less than 65 km/hr (40 mph).

Where the ball strikes the head and how the player strikes the ball are also of importance. Head-ball contacts that occur on the side of the head or the forehead of an unprepared player can lead to “whiplash” like injuries. It is recommended that contact be made at or near the hairline. Although the evidence is not conclusive that repetitive head shots cause significant impairments in the long term, it is still worthy of precaution.

It is no secret that preventing injuries is preferred. With the higher demands on young athletes today, off-season training including weight training and general conditioning is an important step towards preventing in-season injuries. A 15 minute warm-up before practice and games and a brief cool-down period is also recommended. Rest and fluid breaks are important as well. Protective gear such as mouthpieces and shin-guards can be very helpful. There are even various types of headgear that can be worn to protect the head.

While we all get bumps and bruises, more serious injuries that involve high levels of pain, swelling and loss of function should be evaluated by your physician. Your physician may refer you to physical therapy for treatment. Your Excel physical therapist can guide you through a rehabilitation program to get you back on the playing field as quickly and safely as possible. Best of luck to all athletes this spring season!

Brent Todd is a Physical Therapist at Excel Physical Therapy of Nebraska. You can read more articles on Physical Therapy by subscribing to the free quarterly newsletter at http://www.excelpt.com

Track and field is a sport that has wide participation due to its varied events. However, foot and ankle injuries can quickly end a season. The foot has to absorb 275% of one’s bodyweight when running. This results in a lot of strain during a race. Injuries such as plantar fasciitis (inflammation of the tissues on the bottom of the foot) and tendonitis are common among runners. There are certain steps that can be taken to avoid these injuries throughout the season.

Throughout the running cycle, the foot first pronates (turns in) and then supinates (turns out). If the foot pronates too much or too soon there can be excessive stress placed on tendons and ligaments. If the foot does not go into enough pronation, there is insufficient shock absorption and excessive stress placed on the lateral (outside) foot. Pain and injury can also occur into the knee, hip or back if either of these problems is occurring. Improper foot mechanics can be determined by examining a shoe that has been used for running. Excessive pronation can be detected if the inside of the sole is worn more than the outside; if the outside is more worn than the inside, not enough pronation is occurring.

There are several reasons that a foot does not go through the proper range of motion (ROM) during the running cycle. One reason may simply be the structure of the foot. A foot with a naturally low arch is more flexible causing it to pronate excessively. A foot that has a high arch is more rigid and may not pronate enough. Another reason for improper mechanics is insufficient flexibility. If the gastrocnemius and soleus (calf) muscles are tight, the foot is not able to perform the proper motions needed for running. A final reason is insufficient strength. If the muscles in the ankle, knee, and hip are too weak to control the motion of the foot during high velocity, weight bearing activity, the foot will not be controlled properly.

Proper shoe selection is important for having an injury free season. For a foot that excessively pronates, it is important to find a running shoe that will provide the proper amount of stability and support. Looking for a shoe with a straighter last (the curve of the sole) and a medial post (dense material of the midsole) will also help to decrease pronation. For a runner who does not pronate enough, a shoe with more cushioning is necessary. A more curved last will facilitate proper pronation during the running cycle. Make sure the toe box is large enough to give toes enough room during push off to decrease compression at the forefoot. Finally, a higher heel on a running shoe will benefit those who run longer distances since they tend to heel strike more than sprinters who want a lower heel height.

Training is, of course, a very important part of having a successful track season. However, it is important to train for more than speed and endurance. Stretching the muscles surrounding the hip, knee, and ankle is necessary to maintain full ROM for correct running mechanics. Sustained (holding for at least 30 seconds) stretches give the best results. Stretching after a workout may allow a better stretch since the muscles have warmed up and are more pliable. For runners, it is important to focus on the muscles in the calf, the back of the thigh, and the front of the hip.

Following these basic principles and participating in the normal speed and endurance workouts will decrease the chance of injury and allow optimal performance.

Brenda Keller is a Physical Therapist at the Excel Physical Therapy of Nebraska. Learn more about this and other topics by signing up for a free newsletter at http://www.excelpt.com

In addition to effecting tennis players, tennis elbow effect’s a great number of people who are involved in activities outside of the sport of tennis. Tennis elbow also known as lateral Epicondylitis is caused by damaging the tendon of the extensor muscles in the forearm. The tendon of these extensor muscles connects to the lateral epicondyle of the upper arm bone called the humerus.

When the muscles are overused or exposed to a force they can not withstand the tendon will become damaged. The damaged tendon will then become inflamed and cause soreness and/or pain in the lateral elbow area.

Common causes for Tennis Elbow when playing tennis:

□ lack of forearm strength

□ lack of flexibility

□ poor backhand technique

□ racquet is too heavy for the player

□ racquet grip is too large for the player

□ improper warm up and/or stretching

Other activities that have been linked to Tennis Elbow outside of the sport of tennis:

□ sports that involve throwing

□ repetitive use of scissors, pliers, shears

□ Manuel occupations that involve lifting with the wrist such as metal workers, plumbers, painters, and mason workers.

The effects of tennis elbow can come on abruptly from a sudden blow or slowly from chronic overuse. It is important to treat the area before the symptoms progress to a level of constant pain. The symptoms of tennis elbow include elbow pain sometimes with stiffness and or pulsing in the elbow. The illustration below shows the common extensor tendon and the lateral epicondyle that it attaches to.

Tennis elbow can be treated a number of different ways depending on the severity on damage that has been done to the tendon.

Treatment:

Step 1: Rest the elbow joint and the forearm muscle attached to the damaged tendon whenever possible to allow the healing process to take place. Rest the arm in a straight position.

Step 2: Find the muscle that is attached to the damaged tendon (extensor muscles). It is located on the outside of the forearm just above the bone and is seen in the diagram above.
(NEVER PRESS or MASSAGE the INJURED TENDON)

Step 3: Massage the extensor muscles (not the tendon) attached to the damaged tendon. Massaging the muscle will cause it to relax and release pressure off of the tendon.

Step 4: Place an Ice Pack (bag of frozen peas, ziploc bag of ice with a little water added / double bag it) on the injured tendon area. Cut off an old shirt sleeve and slide it onto your elbow between the skin and ice pack to avoid frost damage. Elevating your elbow above the heart will help reduce inflammation. Keep the ice pack on the injured area for 15 to 20 minutes up to 3 times a day if possible. Even one time a day will help. Allow at least 2 hour between each icing.

The goal is to relieve the pressure on the muscle and reduce the inflammation which will allow the healing process to run its course.

Other options:

□ Ibuprofen will also help reduce inflammation and reduce pain but it is not a good idea to take large consistent dosages. Use Ibuprofen only to aid other treatments.

□ Your doctor may recommend ultra-sound therapy. Ultra-sound therapy uses painless high frequency sound waves applied to the skin to improve blood flow in the area and speed up the healing process.

□ If the treatments above do not work you can ask your doctor about Cortisone shots. Cortisone is a more powerful anti-inflammatory. Three shots would be the maximum you would probably need if it came to this. That will give you a few months of relief to allow the healing process to run its course.

□ Last resort is surgery. Surgery for this type of injury is usually not necessary. About 95% of people with Tennis Elbow recover without surgery.
If you would like more information about this article and article subjects similar to this one, please e-mail me at contact@fitnessprogramsplus.com or visit us at www.fitnessprogramsplus.com .

By Craig LePage, CSCS, NASM-CPT, President of Fitness Programs Plus

Craig is the President of Fitness Programs Plus and http://www.FitnessProgramsPlus.com a website that offers printable fitness / exercise programs, audio interviews/clips, video clips and a wealth of other information to the fitness enthusiast. Craig is a well respected professional of the fitness industry who has authored his own fitness and nutrition system as well as co-authoring the golf exercise book (Play Better, Longer – Golf). Additional work includes writing for a number of newspapers, magazines and websites. Craig has been dedicated to helping people reach their fitness goals for almost 15 years.