Know your muscles
Thoracic Outlet Syndrome (TOS)
is a condition affecting the shoulder, arm and hand characterized by pain, weakness and numbness in the these areas. TOS occurs when the 5 major nerves and 2 main arteries that leave the neck become compressed between the two scalene muscles in the front of the neck and the first rib. TOS is caused by repetitive actions with the arms held overhead or extended forward, which can result in irratation and compression in this area. In addition, Forward Head Posture, slouching or dropping the shoulders forward can cause tension in the muscles at the side of the neck, which constricts arteries and nerves and contributes to TOS. Other causes of TOS include an extra first rib or an old clavicle fracture, since these both limit space in this region. Violent injuries that tear the scalene muscles of the neck, such as whiplash, can lead to a buildup of scar tissue, which also restricts space around the nerves and arteries, leading to TOS.Symptoms
Symptoms of TOS can include pain, weakness, numbness, tingling, swelling, fatigue, or coldness in arms and hands. Waking up with a "dead arm" is also characteristic of TOS. TOS is often difficult to diagnose since its symptoms mimic those of other conditions, such as Herniated Cervical Disk, Carpal Tunnel Syndrome, or bursitis of the shoulder.People at risk for developing TOS include people whose occupations involve repetitive actions with the arms extended, such as computer users, waiters and painters.
Prevention
Prevention of TOS includes taking frequent breaks from repetitive tasks, doing stretching and strengthening ergorcises for the back, neck and shoulders, adopting an ergonomic workstation arrangement, practicing proper posture at the computer, and by limiting the amount of time spent with arms extended or doing repetitive tasks.Self Treatment
Self Treatment for TOS includes rest, doing stretching and strengthening ergocises for the back, neck and shoulders, adopting an ergonomic workstation arrangement, and using proper posture at the computer. Depending on the cause, physical therapy, chiropractic care, or medication may be warrented.Shoulder Impingement Syndrome
Shoulder Impingement Syndrome is a condition of the shoulder joint caused by rubbing or pinching action (impingement) when the tendons that glide through the subacromial space get squeezed between the head of the humerous (top of the arm) and the acromion (tip of the shoulder). Shoulder Impingement Syndrome is caused by any repetitive action that irritates the shoulder bursa. Bursa are the lubricated sacs of tissue that reduce friction and protect muscles and tendons when they move against each other. Working with the arms overhead, excessive throwing motions, and poor posture can all lead to irritation of the shoulder bursa and tendons. Poor alignment of the shoulder joint, as well as bone spurs in the area can cause Shoulder Impingement Syndrome since they limit the motion of the arm and decrease circulation.Symptoms
Symptoms of Shoulder Impingement Syndrome can include pain of the shoulder area, sharp pain when lifting the arm to the side or in front of the body, pain and generalized soreness after repeated movement or prolonged activity.People at risk for developing Shoulder Impingement Syndrome include atheletes involved in "handed" sports such as baseball pitchers and tennis players, as well as computer users who repeatedly reach forward to their keyboard or mouse. People who practice poor posture at the computer (sitting with rounded shoulders pinches the tendons that run through the shoulder region), swimmers, window washers, waiters, painters or anyone else who performs activities involving reaching over the head are also susceptible to Shoulder Impingement Syndrome.
Prevention
Prevention of Shoulder Impingement Syndrome includes adopting an ergonomic workstation arrangement, doing ergocises to stretch and strengthen the muscles of the shoulders, taking regular breaks from computer work, and practicing proper posture at the computer.Self Treatment
Self treatment for Shoulder Impingement Syndrome includes rest, stretching and strengthening ergocises for the shoulders, back, and neck, adopting an ergonomic workstation arrangement, avoiding or minimizing overhead activities, practicing proper posture at the computer, applying ice for 10 minute intervals 3-5 times per day for the first 48 hours after experiencing pain, massaging the area to help flush out irritating waste products. Many doctors prescribe electric stimulation or ultrasound as administered by a physical therapist and specific rehabilitative exercises. Professional massage therapy and chiropractic manipulation for the correction of poor alignment and restoring muscular balance can be quite effective.Tennis Elbow or Lateral Epicondylitis
Tennis Elbow is a condition characterized by inflamation of the common extensor tendon, the tendon that begins just under the elbow on the forearm side of the arm and then branches out into the wrist extensors. Tennis Elbow is caused by repetitive actions and stress placed on the common extensor tendon. Hitting a backhand in tennis is an example of this kind of stress. Additionally, the constant stress of holding your wrists at an awkward angle while working at a computer places continuous stress on the tendon, which can lead to Tennis Elbow.Symptoms
Symptoms of Tennis Elbow can include increased pain in the elbow after activities involving the wrist and hand, stiffness in the elbow joint, difficulty straightening the elbow, and pain when the wrist extensor muscles (top of the forearm) are stretched.People at risk for developing Tennis Elbow include people with occupations that involve repetitive use of the forearm muscles such as computer users, tennis players, musicians, people who carry and grip objects for prolonged periods of time.
