Arestape Applications - Hip 1

Requires;
2 pieces of Y tape
partner for taping

Step 1.

Place the base of Y strip at the lateral side of the thigh and adhere the tails covering the buttock.

Step 2.

Place the base of the second Y strip at the anterior part of the upper thigh and adhere the tails covering
the buttock.

Step 3.
No stretch is required during application.


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Hip pain is common problem, and it can be confusing because there are many causes. It is important to make an accurate diagnosis of the cause of your symptoms so that appropriate treatment can be directed at the underlying problem. If you have hip pain, some common causes include:

• Arthritis
  Arthritis is among the most frequent causes of hip pain, and there are many treatments available. If conservative treatments fail, hip replacement surgery is an option.
• Trochanteric Bursitis
  Trochanteric bursitis is an extremely common problem that causes inflammation of the bursa over the outside of the hip joint.
• Tendonitis
  Tendonitis can occur in any of the tendons that surround the hip joint. The most frequently encountered tendonitis around the hip is iliotibial band (IT band) tendonitis.
• Osteonecrosis
  Osteonecrosis is a condition that occurs when blood flow to an area of bone is restricted. If an inadequate amount of blood flow reaches the bone, the cells will die and the bone may collapse. One of the most common places for osteonecrosis to occur is in the hip joint.
• Lumbar Pain - Referred Symptoms
  Many back and spine problems can cause symptoms around the buttocks and hip. The most common problems that refer pain to the hip region are herniated discs and sciatica.
• Snapping Hip Syndrome
  Snapping hip syndrome is a word used to describe three distinct hip problems. The first is when the IT band snaps over the outside of the thigh. The second occurs when the deep hip flexor snaps over the front of the hip joint. Finally, tears of the cartilage, or labrum, around the hip socket can cause a snapping sensation.
• Muscle Strains
  Strains of the muscles around the hip and pelvis can cause pain and spasm. The most common strains are groin pulls and hamstring strains.
• Hip Fracture
  Hip fractures are most common in elderly patients with osteoporosis. Treatment of broken hips requires surgery to either replace the broken portion or repair it with a metal plate and screws.
• Stress Fracture
  Stress fractures of the hip are most common in athletes who participate in high-impact sports, such as long distance runners. Treatment usually is successful by avoiding the impact activities.

Childhood Hip Problems:

• Developmental Dysplasia
  When the hips are dislocated or out of position in infancy, the joint may not develop properly. While this is not usually painful as a child, it will lead to early arthritis and problems with walking.
• Legg-Calve-Perthes Disease
  Also called Perthes disease, this is a problem similar to osteonecrosis (see above) but in childhood. If severe, it can lead to permanent damage to this hip joint and early arthritis.

When do you need to call your doctor about your hip pain?If you are unsure of the cause of your symptoms, or if you do not know the specific treatment recommendations for your condition, you should seek medical attention. Treatment of hip pain must be directed at the specific cause of your problem. Some signs that you should be seen by a doctor include:

• Inability to walk comfortably on the affected side
• Injury that causes deformity around the joint
• Hip pain that occurs at night or while resting
• Hip pain that persists beyond a few days
• Inability to bend the hip
• Swelling of the hip or the thigh area
• Signs of an infection, including fever, redness, warmth
• Any other unusual symptoms

What are the best treatments for hip pain?
Treatment depends entirely on the cause of the problem. Therefore, it is of utmost importance that you understand the cause of your symptoms before embarking on a treatment program. If you are unsure of your diagnosis, or the severity of your condition, you should seek medical advice before beginning any treatment plan.
Some common treatments for hip pain are listed here. Not all of these treatments are appropriate for every condition, but they may be helpful in your situation.

• Rest: The first treatment for most conditions that cause hip pain is to rest the joint, and allow the acute inflammation to subside. Often this is the only step needed to relieve hip pain. If the symptoms are severe, crutches or a cane may be helpful as well.
• Ice and Heat Application: Ice packs and heat pads are among the most commonly used treatments for inflammation. So which one is the right one to use, ice or heat? And how long should the ice or heat treatments last? Read on for more information about ice and heat treatment.
• Stretching: Stretching the muscles and tendons that surround the joint can help with some causes of hip pain. A good routine should be established, and following some specific suggestions will help you on your way.
• Physical Therapy: Physical therapy is an important aspect of treatment of almost all orthopedic conditions. Physical therapists use different modalities to increase strength, regain mobility, and help return patients to their pre-injury level of activity.
• Anti-Inflammatory Medication: Nonsteroidal anti-inflammatory medications, commonly referred to as NSAIDs, are some of the most frequently prescribed medications, especially for patients with hip pain caused by problems such as arthritis, bursitis, and tendonitis.

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Arestape Applications - Chest Pain 1

Requires;
2 pieces of Y tape
Partner for taping

Step 1.

Place the base of Y strip at the lateral part of shoulder and spread two tails towards the chest

Step 2.

Place the base of another Y strip just outside the first strip base and spread two tails wider than the first strip.

3. No stretch is applied.


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Arestape Applications - Rib Pain (Serratus Anterior)

Requires;
3 pieces of I tape
partner for taping


Step 1.

Place I strip running over the rib cage from the spine towards belly.


Step 2.

Overlap the half of the first strip with the second strip.


Step 3.

Repeat the same with the last strip overlapping the half of the second strip.


Step 4.
No stretch is required during application.



What is rib pain?
Rib pain includes any type of pain or discomfort that occurs in the ribs. Ribs are long, slender bones that curve around the chest to create the rib cage. The top 10 ribs on both sides of the body attach to the thoracic (mid-back) spine and breastbone (sternum) by joints and ligaments. The bottom two ribs attach by ligaments to the spine, but not to the breastbone, and are sometimes called the “floating” ribs.

The rib cage helps support the entire skeleton and also contains and protects the thoracic cavity (chest) and its contents, including the lungs, heart, and other major structures of the respiratory and cardiovascular system. The rib cage also protects some organs and structures of the digestive, nervous and lymphatic systems.
Rib pain can occur in any age group or population and may be described as a stabbing, tearing, tender, aching or gnawing pain. Rib pain is a symptom of a wide variety of other diseases, disorders and conditions that range from mild to very serious. Many causes of rib pain are associated with injury or inflammation of the muscles, cartilage and ligaments in the rib cage and middle spine area. For example, rib pain can result from a relatively mild condition that is fairly easy to treat, such as straining of the rib cage due to coughing associated with a common cold, or from everyday muscle strain.
Rib pain can also be a symptom of more serious conditions such as broken ribs, osteoporosis, bone cancer, or pleurisy.


Serratus Stretch

Equipment

1. A stability ball (aka physio ball, aka swiss ball)

Setup

1. Lie face-up on a stability ball with your upper back resting on the ball, feet planted a bit wider than shoulder width apart.
2. Completely relax your abdominal muscles such that your chest is allowed to puff out (i.e., allow your back to follow the contour of the ball by totally relaxing).

Execution

1. Reach your arms up over your head (given that your torso is horizontal because you’re lying on a ball, what I mean is reach your arms parallel to your torso) such that your biceps are next to your ears, fingers and elbows straight.
2. Slowly and gently wave your arms back and forth between being totally overhead and being spread out at your sides, as though you were making a snow angel.
3. Do this serratus stretch for 30 seconds to 120 seconds at a time, as desired. Repeat no more than 3 times per day.

Tips

1. It’s super-important that you relax your torso during this serratus stretch or you won’t get the full benefit.
2. Experiment with this serratus stretch by varying how high your torso is on the ball. You can conduct this serratus stretch with the apex of the ball’s curvature in your upper back, your middle back, or anywhere in between.

Background

The serratus anterior (the “serratus”) is a little-known but highly important muscle.

Where is the serratus muscle?

The serratus muscle is in your armpit. If you’ve ever felt pain deep in your armpit, you know where the serratus muscle is. Specifically, the serratus muscle is composed of several finger-like bands of muscle that radiate from the crux of your armpit and attach to your ribs in the front of your torso. The serratus muscle is situated on top of your rib cage (i.e., the serratus is closer to the skin than the ribs).

What does the serratus muscle do anyway?

The serratus muscle is capable of three different movements. The serratus muscle moves the shoulder forward, as when punching (scapular abduction). This is the serratus muscle’s primary role. The serratus is also capable of upwardly rotating the shoulder, as when reaching overheard with your arms. To a much lesser extent, the serratus assists in the elevation of the shoulder blade, as when shrugging your shoulders. The serratus muscle, even at rest, together with the rhomboids, holds the shoulder blade against the thoracic wall. In addition, the serratus assists in heavy breathing, as when performing strenuous exercise. Some postulate that so-called "chest breathers," those who habitually breath shallowly rather than diaphramatically, constantly and needlessly tax their serratus muscle and, as a result, develop dysfunction in their serratus.

What happens when the serratus muscle is weak and/or lax?

A condition known as scapular winging. This is more common in women than men. It’s an easy condition to diagnose, just look at someone’s upper back. If their shoulder blades are poking out then they have winged scapulae. You can read all about scapular winging on Wikipedia if you want; I’ve never suffered from it and thus don’t have much to add.

 

What happens when the serratus muscle is strong and/or tight?

There’s nothing wrong with having a strong serratus, but as with any muscle, the benefits of the serratus anterior’s strength must be viewed in light of the strength and laxity of the other muscles groups that work with the serratus to perform the various motions described above. A common cause of shoulder impingement syndrome is weak rhomboids and middle trapezius muscles coupled with strong serratus, anterior deltoid, and pectoral muscles. One of the benefits of this serratus stretch is that it also stretches other chest muscles, namely the pectoralis major, the pectoralis minor (together, the “pecs”), and the intercostals (muscles between your ribs).
For the anatomy wonks among us, the serratus is innervated by the long thoracic nerve.

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Arestape Applications - Abdomen

Requires;
6 pieces of I tape
Partner for taping


Step 1.

Run two tapes paralleled to each other passing belly button side by side from pubis to the upper side of the stomach.


Step 2.

Run I tape diagonally from below belly button towards lower rib and apply another tape diagonally above belly button towards chest.


Step 3.

Repeat the same for the opposition side.

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Abdominal Muscle Pain

Also known as pulled abdominal muscles, abdominal muscle strain is a condition where some type of injury has take place to the muscles of the abdominal wall. Usually, an abdominal muscle strain happens when the muscles are placed under too much stress. As a result, the muscle fibers may become strained or even tear.

Abdominal muscle strains are not limited to professional athletes. It is possible for just about anyone to undergo circumstances that place additional stress of the abdominal muscles. Simple activities such as too many repetitions of certain exercises or straining the muscles while lifting may lead to a great deal of abdominal muscle pain. Fortunately, most cases are relatively minor and can be treated with ease.

Cases involving a strained abdominal muscle problem are usually categorized in three different grades. Mild cases of abdominal muscle strain usually include a small amount of pain that does not hamper mobility. With this grade of strain, simple medication to alleviate pain and inflammation will allow the muscles to heal in a short period of time without restricting day to day activities.

Moderate cases of abdominal muscle strain involve a higher level of pain and usually do call for limiting some activities, especially exercises that involve working the abdominal muscles. Along with medication, the individual suffering with this type of muscle strain will also limit any activities that involve twisting or turning the abdominal muscles. Depending on the situation, a doctor may recommend wearing some type of restrictive bandaging during the day to help inhibit sudden movement that would pull the strained muscles.

Severe cases of abdominal muscle strain are characterized by constant pain that cannot be controlled without the help of medication. There is usually some type of bruising visible along the abdomen, accompanied by muscle spasms that further aggravate the pain from the strained or torn muscles. In some cases, it may be necessary to avoid most physical activity for a period of time while the muscles heal.

While it is never possible to completely immobilize the abdominal muscles, steps can be taken to relieve the level of stress that is placed on the muscles. Along with taking medication to help minimize the inflammation and pain, the application of ice packs during the first two days after the injury occurs can help to bring the situation under control and facilitate the healing process.

For more information, visit our website at www.aresports.com.

Arestape Applications - Lower Back 3

Requires;
2 pieces of I tape
Partner for taping

 
Step 1.

Place the base of I strip at the lower back and place the tail upwards paralleled to the spine while bending forward.


Step 2.

Repeat the same for the opposite side.


Step 3.

No stretch is applied during application.


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Low Back Pain Overview

Pain in the lower back or low back pain is a common concern, affecting up to 90% of Americans at some point in their lifetime. Up to 50% will have more than one episode. Low back pain is not a specific disease, rather it is a symptom that may occur from a variety of different processes. In up to 85% of people with low back pain, despite a thorough medical examination, no specific cause of the pain can be identified. America spends approximately $50 billion a year on low back pain.
Back pain can have many underlying reasons, but often no specific cause will be found and the pain will stop. This chapter will review many of the causes of back pain and proper evaluation and diagnosis. Please be sure to discuss your individual symptoms as well as the suggested treatments with your health-care professional to determine the appropriate diagnostic and treatment plan for your circumstances.

• Low back pain is second only to the common cold as a cause of lost days at work. It is also one of the most common reasons to visit a doctor's office or a hospital's emergency department. It is the second most common neurologic complain in the United States, second only to headache.
• For 90% of people, even those with nerve root irritation, their symptoms will improve within two months no matter what treatment is used, even if no treatment is given.
• Doctors usually refer to back pain as acute if it has been present for less than a month and chronic if it lasts for a longer period of time.

Low Back Pain Causes

Back pain is a symptom. Common causes of back pain involve disease or injury to the muscles, bones, and/or nerves of the spine. Pain arising from abnormalities of organs within the abdomen, pelvis, or chest may also be felt in the back. This is called referred pain. Many disorders within the abdomen, such as appendicitis, aneurysms, kidney diseases, kidney infection, bladder infections, pelvic infections, and ovarian disorders, among others, can cause pain referred to the back. Normal pregnancy can cause back pain in many ways, including stretching ligaments within the pelvis, irritating nerves, and straining the low back. Your doctor will have this in mind when evaluating your pain.

• Nerve root syndromes are those that produce symptoms of nerve impingement (a nerve is directly irritated), often due to a herniation (or bulging) of the disc between the lower back bones. Sciatica is an example of nerve root impingement. Impingement pain tends to be sharp, affecting a specific area, and associated with numbness in the area of the leg that the affected nerve supplies.
• Herniated discs develop as the spinal discs degenerate or grow thinner. The jellylike central portion of the disc bulges out of the central cavity and pushes against a nerve root. Intervertebral discs begin to degenerate by the third decade of life. Herniated discs are found in one-third of adults older than 20 years of age. Only 3% of these, however, produce symptoms of nerve impingement.

Picture of a herniated lumbar disc, a common cause of sciatica

• Spondylosis occurs as intervertebral discs lose moisture and volume with age, which decreases the disc height. Even minor trauma under these circumstances can cause inflammation and nerve root impingement, which can produce classic sciatica without disc rupture.
• Spinal disc degeneration coupled with disease in joints of the low back can lead to spinal-canal narrowing (spinal stenosis). These changes in the disc and the joints produce symptoms and can be seen on an X-ray. A person with spinal stenosis may have pain radiating down both lower extremities while standing for a long time or walking even short distances.
• Cauda equina syndrome is a medical emergency whereby the spinal cord is directly compressed. Disc material expands into the spinal canal, which compresses the nerves. A person would experience pain, possible loss of sensation, and bowel or bladder dysfunction. This could include inability to control urination causing incontinence or the inability to begin urination.
• 
  
• Musculoskeletal pain syndromes that produce low back pain include myofascial pain syndromes and fibromyalgia.
• Myofascial pain is characterized by pain and tenderness over localized areas (trigger points), loss of range of motion in the involved muscle groups, and pain radiating in a characteristic distribution but restricted to a peripheral nerve. Relief of pain is often reported when the involved muscle group is stretched.
• Fibromyalgia results in widespread pain and tenderness throughout the body. Generalized stiffness, fatigue, and muscle aches are reported.
• Infections of the bones (osteomyelitis) of the spine are an uncommon cause of low back pain.
• Noninfectious inflammation of the spine (spondylitis) can cause stiffness and pain in the spine that is particularly worse in the morning. Ankylosing spondylitis typically begins in adolescents and young adults.
• Tumors, possibly cancerous, can be a source of skeletal pain.
• Inflammation of nerves from the spine can occur with infection of the nerves with the herpes zoster virus that causes shingles. This can occur in the thoracic area to cause upper back pain or in the lumbar area to cause low back pain.
• As can be seen from the extensive, but not all inclusive, list of possible causes of low back pain, it is important to have a thorough medical evaluation to guide possible diagnostic tests.

Low Back Pain Symptoms

Pain in the lumbosacral area (lower part of the back) is the primary symptom of low back pain.

• The pain may radiate down the front, side, or back of your leg, or it may be confined to the low back.
• The pain may become worse with activity.
• Occasionally, the pain may be worse at night or with prolonged sitting such as on a long car trip.
• You may have numbness or weakness in the part of the leg that receives its nerve supply from a compressed nerve.
• This can cause an inability to plantar flex the foot. This means you would be unable to stand on your toes or bring your foot downward. This occurs when the first sacral nerve is compressed or injured.
• Another example would be the inability to raise your big toe upward. This results when the fifth lumbar nerve is compromised.

For more information, visit our website at www.aresports.com.

Arestape Applications - Wrist Pain

Requires;

2 pieces of I tape
Self-taping is available

Step 1.

Place I tape from the wrist to the elbow while stretching the elbow.

Step 2.

Wrap another I tape around the wrist leaving a little space at the end.


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Wrist and Hand Pain

Wrist and hand pain can be a very debilitating thing especially if you do a lot of computer work or work with your hands a lot. If you are one of those people, I have some good news for you. You can treat the pain yourself! I have some great exercises and stretches for hand and wrist pain.


Why Do You Get Hand and Wrist Pain?

The pain in your hands and wrist are usually caused by nerves that are impinged somewhere in the bundle of nerves that innervate your arm. This bundle is called the brachial plexus and is responsible for the the sensations in your whole arm. The nerve that innervates your hand is called the median nerve and is the only nerve that runs through the carpal tunnel. When the median nerve is compressed, you get hand and wrist pain. This is commonly known as carpal tunnel syndrome.

Exercises For Hand and Wrist Pain

Here are some good exercises to help prevent and treat the compression of the median nerve:


Wrist Extension:
Extend your arm and hold your hand palm up. Grab the fingers of one hand with the other hand and pull forward. This will stretch the muscles that are used to make a fist. You can hold the stretch for about one minute, rest and repeat three times.



Wrist Flexion:
Extend your arm and hold it palm in. Take the other hand and pull your fingers forward bending at the wrist. Keep your arm straight for the best stretch. This stretches the muscles that bend your hand and wrist back.




Wrist Side Bend
Extend your arm and hold it palm in. Put your thumb on your palm and wrap your fingers around it and bend it forward. This will stretch the muscles that bend your hand side to side.

For more information, visit our website at www.aresports.com.

Kinesio tape, Kinesio tex tape, Kinesiology tape, Sports tape, KT Tape, Rock tape, Athletic tape, Medical tape, Muscle tape, Trainers tape, Physical therapy tape, Health Care Product, Pharmacy Stocks, Balance Tape, Bandage, Elastic Tape, Rehabilitation, Sports Goods, Fitness Product, Orthopedic