Health & Safety

November 1, 2012

How to prevent, care for soft tissue injuries at home

Whether active duty, retired or military dependent, many have dealt with a soft tissue injury at one time in their lives. “Shin splints” and “IT-Band Syndrome” are commonly referred to as “myofacial pain.” Although these injuries are common among athletes, even recreational athletes or “weekend warriors” can be prone to these injuries. For example, think of someone in their 30s or 40s training for a first marathon who has never been a runner and is now training five days a week, running 5-10 miles per training session.

In order to best define myofacial pain, one has to take a quick look at soft-tissue anatomy. The superficial fascia is a soft, connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons, including disuse, not enough stretching or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.

In recent years, health disciplines such as physical therapy, chiropractic and orthopedics have focused on treating these adhesions in the fascia to improve pain, flexibility and to optimize performance in sports. Myofascial release is a body work technique in which a practitioner uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones.

As a physical therapist, the most common areas that I see patients for myofacial release are for IT-Band Syndrome and shin splints. Most of my patients benefit from a few short treatments in-clinic, and then we recommend a home exercise program that incorporates the use of a foam roller. This is a great addition to any home gym. Taking a few minutes at the end of a workout or after a run to focus on sore spots with a foam roller is a great way to prevent myofacial pain.

IT Band (start)

IT Band (finish)

One should foam-roll after their workout. It can be moderately uncomfortable if one is new to using a foam roller or have some significant myofacial pain. Light to mild bruising can be normal for some people. Those who do bruise should start with twice a week foam-rolling and work up to three times a week.

Shin splint (start)

Shin splint (finish)

Make sure to drink water after finishing foam-rolling. Good hydration allows for more nutrients delivered to the tissue and waste products eliminated from the tissue. I would not spend more than five minutes on a single area. When starting out, one may only be able to tolerate 30 seconds at a time; try to do three to four sets of 30 seconds. As the techniques become more tolerable, work on longer time periods up to a maximum of five minutes.

For more information about this article, the techniques in this article or finding a good foam roller, email moshe.greenberg@us.army.mil.




All of this week's top headlines to your email every Friday.


 
 

 
Lisa Ferdinando

Army releases latest policies on female hairstyles, tattoos

Lisa Ferdinando 1st Sgt. Aki Paylor won’t have any trouble recalling the Warrior Ethos. “For me, the Warrior Ethos — that’s who I am.” Since all of Paylor’s tattoos were done a number of years ago, he’s grandfathe...
 
 

Combined Federal Campaign now underway on FH

The annual Combined Federal Campaign, CFC, is currently underway and ends Dec. 1. The CFC is the world’s largest and most successful annual workplace charity campaign with more than 200 CFC campaigns throughout the country to help raise millions of dollars each year, officials say. This year’s theme is “We Make it Possible.” Donations made...
 
 

It’s a Thin Line for prescription use, misuse, abuse; dispose of unused drugs Sept. 27

SAN ANTONIO — Nearly one out of 20 Soldiers misuse painkillers, says the website Army Thin Line. The website is part of a campaign designed to educate Soldiers, their friends and Families and the provider community about the dangers of prescription drug misuse and abuse. Army Thin Line encourages safe and responsible decisions when using...
 

 
PatriotDay1_20140911_Hidalgo

Fort Huachuca Community remembers the fallen

Soldiers place the wreaths for the Patriot Day Ceremony at Brown Parade Field on Fort Huachuca Sept. 11. The wreaths honored all who fell during the 9/11 attacks on the U.S. Fort Huachuca firefighters raise the American Flag at...
 
 
Photos by Eric Hortin, NETCOM

NETCOM honors deceased members during special ceremony

Photos by Eric Hortin, NETCOM From left, Maj. Gen. John Morrison Jr., Network Enterprise Technology Command commanding general, Command Sgt. Maj. Stephfon Watson, NETCOM command sergeant major, and Spc. Kyle Baker, NETCOM Headq...
 
 

Army Reserve training brigade moves to Fort Huachuca

Headquarters, 1st Brigade (Military Intelligence) 100th Training Division (Operational Support) will possibly relocate from Providence, Rhode Island, to Fort Huachuca pending approval from the Department of the Army. If approved, this action will transfer 72 positions here. Fifty-eight of those positions will be part-time reservists who will only be here one weekend a month for...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>


Directory powered by Business Directory Plugin