https://www.youtube.com/watch?v=oha9Evp3zxE

Causes of myalgia

• Overuse of muscles such as in sports and occupations that requires repeated using of groups of muscles. Working in front of the computer can cause pain in the back, neck and muscles of the hand.
• Injuries to the back, hands, neck and limbs result to straining of the areas around the affected muscles.
• Infections such as viral fevers, influenza, malaria, dengue and Ebola. Bacterial infections such as tuberculosis and dangerous infections such as HIV/AIDS.
• Severe stress or tension in the muscle

  

• Joint and muscle conditions such as rheumatoid arthritis, osteoarthritis, septic and other forms of arthritis
• Autoimmune disorders such as connective tissue disorders, lupus, polymyalgia and multiple sclerosis
• Other medical conditions such as fibromyalgia, peripheral neuropathy, low level of potassium in the blood and thyroid disorders.
• Medications such as those used for lowering levels of cholesterol, blood pressure and other drugs that affects the muscles.
• Dehydration, vomiting and diarrhea

Symptoms

• Soreness and strained feeling in the muscles that cause severe pain and difficulties with movements.
• Redness, swelling or bruising in and around the affected area.
• Weakness of the muscles such as difficulty in holding, raising objects overhead and discomfort with regular movements.
• Muscle spasms and stiffness
• Twitching of muscles
• Pain when a nerve is pinched in the affected area
• Numbness, tingling, burning sensation and pain of the affected area.
• Pain becomes severe with overexertion, travelling, and performing strenuous activities.
• Changes in weather and having fever can result to severe symptoms

Treatment

• Take plenty of rest for fast healing of the condition. Avoid performing activities to prevent further irritation of the area.
• Take the prescribed anti-inflammatory medications and muscle relaxants to lessen the pain, the inflammation and relax the muscles.
• Apply cold or warm compress on the affected area. Wrap ice pack in a towel or a piece of cloth before applying to the area for at least 10-15 minutes to lessen the pain and the inflammation. Take a bath using warm water especially in the morning and evening to lessen the stiffness and the spasms of muscles. Another alternative is soaking the affected area of the body in warm water mixed with Epson salts and a few drops of essential oils such as lavender and eucalyptus to relieve of the pain of myalgia.
• Massage the area to relieve of tensed muscles and lessen the pain.
• Perform regular routine exercises with the help of the physical therapist for some gentle stretches and warm up exercises before and after an exercise. Water aerobics to lessen the pain caused by myalgia.

FACT CHECK

https://en.wikipedia.org/wiki/Myalgia

https://www.healthline.com/health/muscle-aches

https://www.medicinenet.com/muscle_pain_myalgia/symptoms.htm

The post Myalgia appeared first on Basic First Aid.

Factors that increases the risk of developing posterior thigh sprains includes inadequate stretching of the muscles before running; wearing ill-fitting shoes; weakness of the hamstring and improper way of warm-up before exercises.

Symptoms

• Limited movement of the affected leg
• Pain at the back of the thigh
• Muscle swelling
• Bruising at the back of the thigh
• Pain that spreads down the leg to the knee

  

Causes

• Inflexible muscles of the hamstring
• Not properly conditioned for running
• Inadequate warm-up
• Running with fatigued muscles

Treatment for posterior thigh pain

• Take plenty of rest for at least 1-2 days. Avoid performing activities that further irritates the area for fast healing of the condition.
• Apply ice on the affected area to lessen the swelling, the inflammation and the pain. Wrap ice pack or plastic bag filled with ice cubes in a towel before placing to the area for at least 10-15 minutes at a time every hour on the first 24 hours after the injury. Avoid ice when sleeping. After 24 hours repeat applying ice compress 4-5 times every 2-3 hours. Another alternative is using bag of frozen vegetable such as peas or corn is also good for the condition.
• Compress the area using compression bandage or compression shorts to lessen the swelling and the pain. It also supports the affected area. Avoid wrapping it too tight to prevent problems with circulations. If the skin under the wrap becomes blue or violet loosen the wrapping.
• Elevate the affected area above the level of the heart to lessen the swelling and the pain. If there is difficulty raising the area, make it parallel to the ground.
• Use the prescribed crutches to provide support when moving around and lessen the pain.
• Take the prescribed anti-inflammatory medications to lessen the pain and the inflammation
• After 48-72 hours apply heat on the area to lessen the spasms and tightness of the muscles. It also relaxes the muscles and increase flow of blood in the area. Apply heating pad wrapped in a towel on the affected area for at least 15 minutes, 3-4 times every day. Another alternative is soaking in hot bath.
• Apply hot and cold compress alternately on the area to lessen the swelling and the pain. Apply heat for at least 2 minutes then follow it up with cold for 1 minute. Repeat this process 6 times every day.
• Perform gentle rehabilitation exercises with the help of the physical therapist such as stretching exercises and restore the range of movement of the affected posterior thigh.

More Information

The details posted on this page on posterior thigh pain is for learning purposes only. To learn more about the causes and how it is managed, enroll in a first aid course with one of our training providers.

FACT CHECK

https://www.medicinenet.com/leg_pain/symptoms.htm

https://www.healthline.com/health/pain-in-upper-thigh

https://www.epainassist.com/sports-injuries/thigh-pain/causes-of-posterior-thigh-pain-and-its-treatment

The post Dealing with posterior thigh pain in runners appeared first on Basic First Aid.

Causes of writer’s cramps

• Sudden increase in the time for writing
• Long hours of writing or performing repetitive activities that involves the use of fingers and hands.
• Having a history of the injury
• Dehydration
• Exercising in high temperatures
• Overuse injuries such as playing musical instruments, excessive gripping of pen, utensils and tools, excessive flexing of the wrist and finger extension

  

• Electrolyte imbalances
• Diabetic stiff hand syndrome
• Arthritis

Symptoms

• At first, pain in the hands and fingers with prolonged time of writing
• Difficulty in writing
• Awkward gripping of the pen and holding it too tight
• Pain in the fingers, hand and wrist or forearms and difficult coordination of hands
• Jerking of hands while trying to write or tremors in an outstretched hand
• Lastly, a severe condition will result to inability to write

Treatment

• Rest the affected area. Generally, limit activities that result to straining the hands. Resting makes the muscle relax and for fast healing of the condition.
• Take the prescribed medication such as anti-inflammatory medicines, muscle relaxants and pain killers to lessen the pain and the inflammations.
• Regular stretching exercises for the hand to lessen the symptoms. Furthermore, perform stretching exercises for the basal joint, found at the bottom of the thumb to restore full mobilization of this joint to lessen the symptoms of hand cramps.
• Massage or rub the muscles of the affected area to lessen the pain and the inflammation.
• Apply hot compress on the affected area. Generally, it can be in the form of a heating pad or hot towel to relax the muscles and lessen the pain and the inflammations. Avoid heat directly on the skin. Wrap whatever heat therapy is used using a towel before placing to the area to prevent further irritations and worsen the condition.
• Take Epsom salt baths. Fill a bathtub with warm water add a cup of Epsom salt. Furthermore, the magnesium sulfate relaxes the muscles in the hand and lessens the twitching of the muscles.
• Lastly, increase fluid intake to prevent dehydration and relieve of hand cramps.

Tips

• Performing muscle strengthening exercises
• Adequate stretching
• Performing low impact exercises such as swimming, cycling or walking
• Prevent dehydration
• Lastly, using the appropriate hand tools to prevent exerting a strong force

Disclaimer / More Information

The material posted on this page on writer’s cramp is for learning purposes only. Learn to properly manage the condition by taking a first aid and CPR class with one of our training providers.

FACT CHECK

https://en.wikipedia.org/wiki/Writer%27s_cramp

https://www.healthline.com/health/writers-cramp

https://www.dystonia-foundation.org/what-is-dystonia/forms-of-dystonia/focal-dystonias/writers-cramp/more-on-writers-cramp

The post Remedies for writer’s cramp appeared first on Basic First Aid.

Causes of wrist pain

• Swelling of the ligament due to overstretching usually with rupture without dislocation
• Arthritis which is a medical condition affecting the joints and causes swelling and severe pain in the joint of the wrist.
• Tendonitis causes inflammation of the tendon sheath due to bacterial infections, rheumatic diseases and overuse of the forearm muscles.
• A crack or break in the bone which depends on the severity and cause wrist pain, swelling and deformity of the affected area.

  

• Carpal tunnel syndrome caused by the dysfunction of the nerves found in the wrist especially the median nerve. This nerve is compressed or pinched off and causes severe pain in the wrist.
• Other conditions such as ganglion cysts can cause pain in the wrist.

Treatment

• Take plenty of rest is the first thing to do when there is severe pain in the wrist especially if it is caused by injury to lessen the swelling and the pain in the wrist.
• Apply cold and warm compress on the affected area on the first 24 hours of the injury. Apply a cold compress on the affected wrist for at least 15-20 minutes every 1-2 hours to lessen the soreness and the pain. After the cold therapy follow it up with heat therapy to relax the muscles and lessen the pain. Heat therapy can be in the form of a heat pad. Another alternative is soaking the affected wrist in hot water mixed with a cup of Epsom salt.
• Wear a wrist support or braces to prevent unnecessary movement and support for the wrist when performing simple activities and prevent further damage and recurrence of the condition.
• Take the prescribed over-the-counter anti-inflammatory medications to lessen the swelling and the pain in the joint.
• Apple cider vinegar has anti-inflammatory properties that lessen the pain in the hand and wrist. In a glass filled with warm water, add 1 tablespoon apple cider vinegar and a teaspoon of honey and drink the solution on an empty stomach in the morning.

Disclaimer / More Information

The material posted on this page on wrist pain is for learning purposes only. Learn more about the causes by taking a first aid and CPR class with one of our training providers.

FACT CHECK

http://www.assh.org/handcare/hand-arm-injuries/ulnar-sided-wrist-pain

https://www.medicalnewstoday.com/articles/312070.php

https://www.mayoclinic.org/diseases-conditions/wrist-pain/symptoms-causes/syc-20366213

The post How to treat wrist pain appeared first on Basic First Aid.

Grades

• Grade 1 strain happens when few fibers of muscles are torn
• For a grade 2 strain, it happens when the tears are more severe.
• Grade 3 strain happens when there is a complete rupture of the muscle

Causes

• Improper warm up and cooling down
• Poor posture
• Poor core stability and strength
• Trauma to the stomach
• A sudden explosive movement
• Overuse of the abdominal muscles
• Overstretching

Symptoms

• At first, there is tenderness of the area
• Cramping of the muscles
• Tightness of the affected area
• Swelling
• Pain when the muscles of the stomach are contracted
• Lastly, sudden pain which indicate a rupture

Treatment for an abdominal strain

• Apply ice pack on the affected area for at least 15 minutes, 3 times every day to lessen the inflammation and relief from the pain. Wrap ice using a towel before placing to the area to prevent ice burn and worsen the condition. Another alternative is massage the affected area using an ice in a circular motion for at least 15 minutes, 3 times every for fast healing of the condition.
• Eat foods rich in protein that include fish, lean meats, milk, poultry, eggs and cheese which is needed for repair of muscles.
• After 24 hours apply heat in the area in the form of heat lamps, heating pads or hot compress. Heat relaxes the muscles, lessen the inflammation and for fast healing of the condition. Stop using heat if it causes discomforts and result to irritation on the skin.
• Wrap the abdomen using a bandage and apply a slight compression. Avoid wrapping it too tight to prevent problems with circulation.
• Keep the affected area in level with the heart to increase flow of blood in the area.
• When the pain and the inflammation begin to lessen, perform some gentle stretching to repair function of the muscle and prevent scarring of the tissue.
• Avoid lifting heavy weights or exercises to prevent further injury such as development of intestinal herniation and worsen the condition.
• Take plenty of rest which is needed for fast healing of the condition.
• Provide the given anti-inflammatory medication to lessen the swelling and the pain.
• Consult a physical therapist for some rehabilitation exercises for recovery and strengthen the muscles.

Tips

• Avoid overexerting the body while performing exercises.
• Perform the proper way of lifting heavy objects
• Perform exercises to strengthen the abdominal muscles
• Get proper training for exercises and sports

Disclaimer / More Information

The material posted on this page on an abdominal strain is for learning purposes only. Learn to properly manage the injury by taking a first aid and CPR class with one of our training providers.

FACT CHECK

https://www.summitmedicalgroup.com/library/adult_health/sma_abdominal_muscle_strain/

https://www.healthline.com/health/abdominal-strain

https://www.sportsmd.com/sports-injuries/abdominal-injuries/abdominal-strain/

The post Ways of treating an abdominal strain appeared first on Basic First Aid.

Three grades of sprains

• Grade 1 – pain with minor injury to the ligament
• For a grade 2 – pain with more severe ligament injury, there is a feeling of looseness to the joint and loss of function.
• Grade 3 – pain and a complete tear in the ligament, a severe looseness of the joint and loss of function

  

Symptoms of a sprained wrist

• Swelling
• Pain
• Bruising
• A sensation of popping or tearing in the wrist
• Tenderness and warmth around the injury

Treatment

• Take plenty of rest especially the affected area for fast healing of the condition.
• Apply ice on the sprained wrist to lessen the inflammation and the pain. Generally, avoid ice directly on the skin to prevent further damage and worsen the condition. Wrap ice using a towel or a cloth before placing to the area.
• Apply compression to the affected wrist to lessen the swelling. Use bandage such as elastic bandage to give consistent pressure to the area. It prevents development of edema or excess fluid around the joint of the wrist which result to reduced mobility, discomfort and prolong the healing of the condition. Avoid wrapping the bandage too tight to prevent problems with circulation and worsen the condition.
• Elevate the wrist above the level of the heart to lessen the swelling for several days. When sleeping, raise the wrist in a couple pillows to keep it elevated above the heart.
• Take the prescribed anti-inflammatory medication such as advil, aleve or Motrin to lessen the pain and inflammation.
• Wear a brace or a splint for the wrist to prevent unnecessary movements for several days and for fast healing of the condition. In addition, avoid using splint for too long to prevent stiffness and muscle weakness.
• Seek the help of the physical therapist for some rehabilitation exercises such as stretching and strengthening exercises, and restore the range of movement of the wrist.

Tips

• Wear protective gear such as wrist guard wrist splint when playing sports especially when there is a tendency to fall such as street hockey or snowboarding. It protects the hand and wrist from a tackle or a fall. Wraps and tapes are used for better grip, mobility and lessen the pain.
• Perform proper warm up and stretching exercises before and after an activity. Perform light jogging, wrist and arm rotations and jumping jacks before stretching.
• Engage in cool down stretches such as yoga and Pilates to eliminate waste products from the muscles such as lactic acid which result to heaviness and discomforts.

More Information

The details posted on this page on a wrist sprain is for learning purposes only. To learn to recognize and manage this common injury, enroll in a first aid course with one of our training providers.

FACT CHECK

https://www.webmd.com/fitness-exercise/wrist-sprain

http://www.assh.org/handcare/hand-arm-injuries/wrist-sprains

https://orthoinfo.aaos.org/en/diseases–conditions/wrist-sprains/

The post Remedies for a sprained wrist appeared first on Basic First Aid.

Before treating thigh cramps, find out which area is affected. The hamstrings which is located on the back of the thigh and functions for hip and knee movement and the quadriceps located on the front area of the thigh which is the strongest muscle of the body.

Causes of thigh cramps

• Poor circulation of blood and muscle fatigue
• Overuse of the muscles
• Lack of stretching before and after performing exercises
• Dehydration

  

• Alcoholism
• Pregnancy
• Pinched nerve
• Conditions that cause thigh cramps includes Parkinson’s disease, endocrine disorders such as diabetes and hypothyroidism and neuromuscular disorders such as neuropathy
• Certain medications

Treatment

• Massage the affected area to lessen the thigh cramps and for proper blood circulation in the area. Combine stretching and massage for fast relief from pain from muscle cramps as well as relaxing the body. Another alternative is using a foam roller in massaging the thigh.
• Apply heat on the cramping muscle to relax muscular contraction and lessen the pain. It will also lessen the tightness of the muscles. Taking warm baths is also good for the condition. The heat increases the blood flow to the affected area. Another alternative is using Epsom salts. Fill a bathtub with warm water and add a cup of Epsom salt. Mix well until salt is totally dissolved and soak in the water to relieve the thigh cramps.
• Apply over-the-counter heat rubs to lessen the muscle cramps in the thigh and relaxes the area.
• Drink plenty of water to prevent dehydration and thigh cramps. Sports drinks or juices are also good for the condition.
• Increase the consumption of foods rich in potassium and calcium to minimize thigh cramps. Foods rich in potassium and calcium includes bananas, oranges, brown rice, avocados, almonds, milk, yogurt and other dairy products
• Sleep on one side with the knees slightly bent to minimize thigh cramps. Avoid sleeping where the toes are pointed downward to prevent episodes of cramps.
• Take prescribed pain medications and relaxants to relieve tightness and cramping of muscles.

Tips

• Frequent thigh cramps can be symptom of injury, deficiency in nutrients or dehydration that needs to be treated immediately.
• When experiencing cramping during a workout, stretch the cramping muscles and rest and massage the area. Another alternative is putting one leg forward up to the knee and grab the foot and pull it towards the back of the knee. Stand up and walk slowly.

Disclaimer / More Information

The material posted on this page on thigh cramps is for learning purposes only. Learn to recognize and manage muscle conditions by taking a first aid and CPR class with one of our training providers.

FACT CHECK

https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/conditions/leg-cramps

https://www.webmd.com/pain-management/muscle-spasms-cramps-charley-horse

https://www.mayoclinic.org/diseases-conditions/muscle-cramp/diagnosis-treatment/drc-20350825

The post Managing thigh cramps appeared first on Basic First Aid.

Causes of muscle spasms

• Dehydration
• Strenuous exercises that puts significant pressure on the muscles of leg especially the feet and calf muscles.
• Poor diet especially excess sodium and lack of magnesium or potassium.
• Poor blood circulation that result to cold hands or feet or bluish color of the toes and fingers.
• Holding a position for a long time or prolonged sitting down with bad posture that affects the lower back or neck.
• Skipping warm up and stretching exercises

  

• Muscle fatigue and imbalance of electrolytes

Treatment

• Stretch warm muscles regularly to lengthen the fibers of muscles so they can contract and tighten more during exercise and lessen the muscle spasms. The stretch should not cause pain but if there is a sharp or stabbing pain felt, relax the stretching.
• Apply a warm compress or ice pack on the cramped muscles to lessen the pain. Apply cold or heat on the area for around 20 minutes for each session. Avoid applying ice directly on the skin to prevent further damage. Avoid sleeping with a heating pad on the affected area to prevent burns and worsen the condition. Another alternative take a hot shower.
• Massage the affected area that can be reached by the hands such as the legs. Take hold of the muscles of the leg tightly with both hands and rub it deeply and firmly to relax the area. Another option is using a foam-roller. Place the foam roller under the affected area and roll over it using gentle pressure for at least 10 minutes.
• Take an over-the-counter pain medication such as ibuprofen and naproxen sodium to lessen the pain caused by the muscle spasms. Take the prescribed muscle relaxant such as cyclobenzaprine or baclofen.
• Drink plenty of water especially during and after exercises to prevent muscle spasms. Drink at least 16-24 ounces of water an hour before a workout. Another alternative is drinking sports drinks that contain electrolytes.
• In a bathtub filled with warm water, mix ½ cup of Epsom salt. Mix well until salt is totally dissolved. Soak in the solution for at least 20 minutes.

Tips

Proper warm up and stretching before exercise and cooling down afterwards must be done to prevent cramping. Spend at least 10 minutes on light exercises and stretching before starting a workout routine.

FACT  CHECK

https://my.clevelandclinic.org/health/diseases/15466-muscle-spasms

https://medlineplus.gov/musclecramps.html

https://www.medicinenet.com/muscle_spasms/article.htm

The post How to treat muscle spasms after workout appeared first on Basic First Aid.

Symptoms of a pulled arm muscle

• The affected area becomes tender and painful especially when it is pressed.
• Swelling of the area
• Formation of knots which is the hardening of the surrounding area of the damaged muscles.
• Weakness of the muscles.

Treatment

• Take plenty of rest especially the affected muscle. Stop performing activities that resulted to a pulled arm muscle. Since this injury involves small tears in the muscle fibers, excessive exertion could make the tear larger and further aggravating the injury.
• Apply an ice pack on the affected muscle to lessen the swelling and pain. Fill a plastic bag with few ice cubes and then wrap it with a towel before applied on the skin. Apply the ice pack on the affected area for at least 20 minutes at a time several times every day until the swelling is reduced. If an ice pack is not available, a bag of frozen peas can be used.
• Compress the affected muscle using an Ace bandage to provide support and prevent the condition from getting worse. Additionally, it also lessens the inflammation.
• Elevate the affected muscle above the level the heart. A pulled arm muscle can be elevated using a sling.
• Take the prescribed non-steroidal anti-inflammatory medication such as ibuprofen or aspirin to lessen the pain and allow movement with the pulled arm muscle.

Tips

• Warm up properly to prevent over-straining of the muscles. Take time to stretch and condition the muscles before performing any physical activities.
• Include weight lifting and other strength training to the regular exercise routine to prevent the risk for the injury during physical activities.
• Use hot or cold balms to lessen the pain in the muscle.
• When the swelling lessens, apply a warm compress before exercise.
• Take a warm bath.
• Place a heating pad on the arm muscles to minimize the pain.

FACT CHECK

https://www.wikihow.com/Treat-a-Pulled-Muscle

https://www.healthline.com/health/strains

https://my.clevelandclinic.org/health/articles/14534-biceps-tendon-injuries

The post Remedies for a pulled arm muscle appeared first on Basic First Aid.

These are bands of collagen fiber which is a type of protein found in all connective tissues including the skin. Collagen helps the ligament stretch and return to normal position.

When a ligament is damaged, it becomes sore and painful. A ligament sprain is an injury which results to pain and soreness of the affected joint.  It can also be caused by sudden stretching of the joint and affects regular daily activities due to pain and limited movement of the joint.

Causes

• Spraining a joint which affects the elbows, ankles and the knees
• Sudden twisting and turning of the joint can damage the ligament
• Overuse of the joint can make the ligament sore.

  

• Sudden increase in intensity while playing sports can damage the fibers of the ligaments.
• Severe injury to the ligament can cause tearing of the ligament which is common among individuals playing sports such as soccer, football, baseball and other contact sports.
• Lack of physical activity or a sedentary lifestyle can result to soreness of the ligaments particularly those who have arthritis.

Symptoms

• Swelling of the affected joint
• Shaky sensation of the affected joint
• Pain in the joint that becomes worse during movement
• Weakness of the joint
• There is difficulty in walking caused by soreness
• Reduced flexibility of the joint

Treatment of sore ligaments

• Allow the affected joint to rest for at least a few days. Resting helps promote fast healing of the condition. Avoid performing activities that can lead to sore ligaments.
• Apply an ice pack on the affected joint to reduce the inflammation and swelling. Place ice cubes in a bag and place over the affected area for at least 10 minutes at several times during the initial few days. Avoid applying the ice pack directly on the skin to avoid frostbite.
• Apply a compression bandage to lessen the soreness and swelling of the affected area.
• If soreness of the ligaments affects an extremity, elevate the affected muscles, ligaments or joints above the level of the heart while at rest. Use couple of pillows to prop up the affected area of the body.
• Take the prescribed over-the-counter pain medications to lessen the pain and inflammation.
• Encourage the individual to drink plenty of fluids
• Perform light stretches to relieve the soreness of the ligaments, joints and muscles.
• Massage the area by making a circular motion using the palm of the hand around the affected area. This can help in relieve the soreness and prevent the ligaments, joints and muscles from becoming stiff.

If soreness of the affected area still persists, there is a need to seek medical help as soon as possible.

FACT CHECK

https://www.webmd.com/fitness-exercise/understanding-sprains-strains#1

https://physioworks.com.au/treatments-1/what-to-do-after-a-muscle-strain-or-ligament-sprain

https://my.clevelandclinic.org/health/diseases/14526-musculoskeletal-pain

The post Sore ligaments appeared first on Basic First Aid.