Wrist pain: how it happens, how to assess it and how to fix it. By Dr. Scott Glidden, DC
Wrist pain is incredibly common these days.Texting, computer use, or even just grabbing
stuff too much can lead to wrist pain or even hand numbness. The problem is
generally not “IN” the wrist but in the forearm muscles that cross the
joint—specifically those that flex the fingers.These muscles all start near the medial (inner) part of your elbow and
go into your hand and control wrist and finger flexion. If you want to “feel”
them, all you have to do is put your other hand on your forearm and move your
fingers around. If you go poking around and they feel firm or tender, that’s a
really strong sign that they are overused.
How bad is it?
The fun thing about wrist health is that you can fairly
easily get an estimate of how healthy your wrist is by yourself and with a
friend you can figure out EXACTLY how dysfunctional those muscles are. All you
need is a phone with a level app (like the iHandy level app) and a buddy to
hold the phone while you do the assessment.
31.9 degrees from
vert=59.1 to parallel
What is full function?
Full function of these muscles means that you will be able to
extend your fingers 60 degrees (AND with no tension) below parallel to the
floor, and scoring is a straight scale from there.A score of 30 degrees would be 50% function.
What is important here is the NUMBER primarily and the FEELING secondarily.
What should I do?
If your score is 80% or better, some stretching or foam
rolling/mobilizing the forearm muscles with a lacrosse ball would be a good
place to start.If your score is less
than 80% or mobilizing/stretching doesn’t seem to work, a doctor who has expert
knowledge in assessing these problems.The most likely reason you are experiencing restriction is adhesion (or
scar tissue).When these muscles are
overused adhesion develops and acts like glue, limiting the range of motion and
strength of whatever it is stuck to.More overuse leads to more adhesion, which leads to more symptoms. Rest,
ice, stretching, strengthening, dryneedling, cupping or
voodoo will not get rid of adhesion; expert treatment does.
Is The Tennis Landscape in Miami Changing for the Better?
If you build it will they come? The Dolphins and the IMG (the owners of the Miami Open) believe they will. With the 60 million dollar transformation of the Master Series 1000 event held in Key Biscayne since 1987.
The Miami Open has long been a pioneer in tennis offering the “Winter Wimbledon” concept in the mid 1980’s and was the first tournament to unveil “hawkeye” technology on Stadium Court allowing players two replay challenges of line calls during each set. Since then the brand itself, while thriving, struggled from a real estate stand point to keep up with Madrid, Shanghai, Rome, Cincinnati and Indian Wells stadium upgrades and expansions.
The Magic City is known for it's aggressive real estate development. as condo development is a major currency in Miami. The new tennis facility at Hard Rock Stadium fits this ethos as questions are starting to be debated about the growth of the tennis economy and the innovation of a tennis tournament in a football stadium’s parking lot.
Here are 13 Questions curated by Backhand City. Polling included tennis fans, industry insiders and on social media. Here were the most popular concerns among Miami tennis fans:
What do you think will be done with the courts during the 50 weeks when there is no Miami Open going on?
What will the center court experience be like inside the stadium?
Will the luxury suites seem too far away to see a tennis match?
Could it become and high end private club for tennis players?
What will tailgaters make of the tennis facility in their parking lot?
How much would you pay to play tennis at Hard Rock Tennis Club?
It was very funny scene watching Nick Kyrgios mockingly fall asleep at the the US Open a few years ago. This was more immaturity and apathy than sleep deprivation but drives home our point none the less on the importance to your energy levels regarding a good nights sleep.
A DIFFERENT WAY TO THINK ABOUT SLEEP
The key to high energy on the tennis court is getting a good night’s sleep. Not the focus on what time you get up in the morning but what time you go to bed and how quickly you can fall asleep once you lie down. Falling asleep in an efficient matter is the most important part as studies reveal reaching and maintaining REM sleep make you feel better when you wake up.
Here are a four tips I’ve been using that help me fall asleep fast so when the 5:45am alarm clock goes off I feel relatively refreshed for my early morning tennis lesson.
TIP #1: EYES
My last tennis class wraps up between 9:30-45 in the evening typically so one the first things I think about when i get home is get a shower and keep the lights dim. I don’t turn on any overhead lights and keep just enough light so I can function as I shower and drink some water to rehydrate. Depending on how I feel I will also have a light bite to refuel what I burned off the last hour or so of my workout. If I go to bed hungry I can’t sleep.
NASA has done a lot of study on light and your eyes to fool your brain into going to sleep. They even go as far as recommend you connect with your inner Corey Hart and “Wear your sunglasses at night” to ease your brain into a sleep pattern.
Light has a big affect on your brain so I try to not do any computer work or look at my phone since the brightness of the screen awakens your brain. My body is tired but I need to get my mind on the same page as well. There is nothing worse than being exhausted and awake.
TIP #2: SOUND
I tend to watch sports when I get home. I like a recap on a Tennis Channel match or a live NBA game from the West Coast. One thing I started doing is turning off the sound. The crowd energy and commentators are pumping you up as well as the sponsors. Ever notice how the TV gets louder during a commercial? I find the games more enjoyable when you aren’t influenced by the audio and watch it visually. You actually see the performance differently. Especially, professional tennis matches.
I have gone as far as adjusting the brightness on my TV so it isn’t so bright in the evening. I typically, start to dose at this point so you will have to be aware of how this would work for yourself.
TIP #3: TEMPERATURE
This is a big one for me. I sleep better when there is a chill in the air. I like to bundle and have one leg outside of the covers. Scientist have tested this out and recommend this technique. I actually have my thermostat set to turn down in the early evening so when I get home its at the optimal temperature. Now if you are married, have a roommate etc this can be a tricky topic as everyone has their favorite temperatures! My optimal temperature is 71 Fahrenheit (22 Celsius). Sleep.org has some great tips on air temperature as well as a sock tip for your feet that I use.
TIP #4: BREATHING
This is a great breathing tip I got from a friend. Meditating your heart to a lower beats per minute is crucial to falling asleep. If you have a FitBit you can actually monitor your Beats Per Minute and track your sleep data to follow your sleep patterns. To help yourself fall asleep try this exercise:
Inhale a big deep breath to a count of four.
Hold your breath for ten seconds then release slowly for a count of six or until your lungs are empty.
Repeat several times until you doze off.
I’ve utilized this technique frequently and typically fall asleep and don’t remembers finishing the exercise!
So if you are having trouble sleeping try out these four tips to get your body on track. Be patient as your won’t be perfect. Over time you can build up your habits and start to feel your energy levels increase on the tennis court.
We connected with David Sherby from Tennis-Austin.com. I’m in creative services, which straddles the line between marketing, creative, and operations. It’s a role where I get to use both sides of my brain, usually on a minute-by-minute basis. Which in part explains why I like tennis: there are always fundamental mechanics to follow, but you also have to “see” where the next shot is coming, or going. I enjoy golf, racquetball, staying fit in general, cooking / grilling, music and travel. I moved to Austin in the early 80’s - it sure has changed quite a bit, but still one of the best places to live. 1. Which league are you a member of?
I was ready to get back into a league,
but not the old one. It was too limiting on play (once a week, no playing a
double or third match against another player). I had desire to play more and
found Tennis-Austin, researched some of the players and saw 2 of the guys from
spring playing in this league. A quick chat with one of them and I joined the
Fall2018 league, 3.0-3.5.
2. How often do you play?
I like to play 2-3 times a week now.
It’s been great mental & physical exercise, and helped with my overall
ability to focus on a task. With the number of equally skilled players in my
division and the league software interface, it’s not hard to schedule a match.
I think that’s one of the biggest benefits of Tennis-Austin.
3. What do you like most about the
David from the top of the Eiffel Tower
I liked about Tennis-Austin was the super flexibility to play as much as I
wanted, that there were a dozen+ potential opponents to schedule with, that
there was a divisional playoff, and a national championship (one can dream,
yes?). What I’ve found is a lot of players like me trying to get better,
everyone is super supportive of each other, I’ve made some good tennis friends
and budding rivalries, lots of player & match stats to pour over, and an
engaged admin team that keeps the playing skills fairly equal among the
division players: no ringers stealing the fun out of a lower division ranking.
4. Tell us about your most memorable
The really tight matches are the most
memorable, and win or lose I always come away with a new piece of knowledge
about myself / skills, or how to play better against my opponent next time.
I’ve only played 25 matches, but the ones against RayG, LarryP, TomL, BrianD
and YolandaR have made my mental “best of” list. Each time we play it’s a fair
challenge, super enjoyable, each player hits great shots, the momentum swings
back and forth, and we seem to have a good time playing. As Ray says before
each match, “Let’s have FUN!”I think
that’s as key to the spirit at this level as much as anything. No one’s handing
out million dollar checks to the winners, that I know of! Some days you have
it, some nights you don’t. Keep playing.
5. Do you have any other interesting
comments about your experiences with the league?
Overall, the quality of people I’ve
met. Win or lose, there’s always a good spirit to the match and relationship. I
feel like I’ve broadened my circle of friends. I KNOW I’ve improved my
play.AND, I no longer worry about how
I’m going to play in that occasional doubles match with my friends. Sure, it’s
a different game than singles, but when I started acing my serves and hearing,
“Dayumm - where’d THAT come from dude?!” : the knowledge that I was no longer
the worst on the court was AWESOME.(Sometimes it’s the little things in life.)
6. How did you get started playing
In the fall of 2017, I was invited by
a good friend to sub for a weekly doubles match, as one guy was out rehabbing
his knee. I had played as a kid without any formal training, but had stopped
playing for, oh, a few decades. Needless to say my initial time back on the
court led to a lot of frustration. I’ve always been athletic but my mechanics
were a complete mess. My friend (and new friends) must have been desperate! But
I was hooked.
Then the 4th came back from rehab and
I was relegated to playing once a month. Bummer! I knew if I was to get any
better I needed to play a lot more. So after joining a different league in the
spring’18, and going 0-6 (yeah, it was that bad), I took the summer off. Took
lessons. Bought a modern racquet. (WOW!) Toyed with adding lead tape variances
for better weight & feel. Watched YouTube vids of the greats. Hit thousands
of balls and serves on our neighborhood court. Met a neighbor and practiced
once a week with them. I got better; not 4.0+ better but my confidence was
7. What level player are you? (NTRP
8. What do you love about tennis?
.....It's a pure natural rush. Plus, playing better tennis has inspired me to take better care of myself. Diet, exercise, positive outlook, new friends and challenges... all of these are part of living a better life. Tennis is a sport where, if you’ve
some natural talent and/or a desire to practice, learn and become better, you
can hit shots as seen by the greats on TV!It’s both mental and physical. One-on-one competition is pretty bare
bones, and coming away with a W is a great feeling. Practicing and then hitting
that screaming forehand bullet down the line to the corner in a match when you
really need it - unequalled. Stuffing an ace or three, and then getting
applause from your opponent - priceless.I can’t hope to hit a 30ft jumper over a 6’0” or taller dude, but I can
hit these shots on a tennis court. It’s a pure natural rush.
9. Who are your favorite pro players?
No offense to Roger, Serena and
Rafael, but I gravitate toward underdogs and up and comers. JuanMartin del Potro, because of his massive
serve. Sloane Stephens, because of her tenaciousness.Alexander Zverev - just seems to have the
“IT” factor and great future.