Preventing Wrist, Ankle, and Elbow Pain
May brings a new entry into IMC’s bi-monthly webinar series. This month’s topic was wrist, ankle, elbow, and other joint pain.
Couldn’t make it live? Watch the recording below!
What is Integrated Musculoskeletal Care (IMC)?
IMC stands for Integrated Musculoskeletal Care. It is a musculoskeletal healthcare delivery company that provides care for various issues, including joint pain, neck pain, back pain, muscle injuries, tendon injuries, and nerve problems. At IMC, we use a response-based assessment process to determine the appropriate level of care for an individual, ranging from self-care to intervention by a clinician or another discipline.
How does pain in the neck or back relate to wrist, ankle, and elbow pain?
Surprisingly, pain in peripheral joints like the elbow, wrist, and ankle can often originate from the spine, specifically the neck for upper extremities and the lower back for lower extremities. Studies show that a significant percentage of these cases are seemingly sourced from the spine. This is important because preventing or addressing spinal health issues, such as maintaining proper posture and performing targeted spinal movements, can significantly reduce the risk of developing problems in these smaller joints.
What are the main contributors to joint health?
Maintaining joint health involves several key factors. An active lifestyle with regular exercise (light, moderate, or strenuous) is crucial as it keeps structures vital and triggers the body to support these systems. Maintaining a full range of motion and flexibility by regularly moving joints to their end range helps keep them healthy and allows for early recognition of potential issues. Strengthening and conditioning surrounding muscles and soft tissues through regular use and applied stress makes structures more durable. Finally, addressing painful impairments promptly is important, as ignoring them can lead to adaptations and make problems harder to resolve over time.
What are the different subgroups of musculoskeletal problems?
Musculoskeletal issues can be categorized into different subgroups to help determine the most appropriate treatment approach. These subgroups include:
- Spinal origin: Problems in a peripheral joint originating from the spine (neck for upper extremities, lower back for lower extremities).
- Rapidly changeable joint problems: Issues within the joint itself that can improve quickly with specific movements.
- Muscle or tendon/ligament injuries: Soft tissue problems around the joint requiring stretching, strengthening, or conditioning.
- Structural issues: Problems that cannot be changed with movement, such as tears, bone spurs, cysts, or significant inflammatory conditions requiring other forms of treatment.
How can I prevent spinal issues that might lead to joint pain?
Preventing spinal issues often involves addressing posture, especially if you sit or look down frequently. Maintaining an arch in the lower back while sitting is key, which can be aided by lumbar support. If you are standing and have to look down or bend over for work, it’s important to interrupt these positions with specific movements. A recommended preventative movement for the neck, which can affect the elbow and wrist, is repetitively looking up and backwards.
For the lower back, which can affect the foot and ankle, movements involve pressing up and bending backwards.
What are some preventative movements for elbow, wrist, and ankle joints?
For the wrist, a preventative movement involves placing your hand on a surface, using the other hand to hold it, and leaning over to force the wrist into a backward bent position to its limit.
For the elbow, straightening the elbow as far as possible using your muscles can prevent stiffness and pain.
Another elbow movement involves supporting the elbow and pushing it straight against a surface.
For the foot and ankle, a maneuver that forces the foot and ankle to stretch in a specific direction can help maintain healthy structures and prevent pain. These end-range movements are important for maintaining healthy joint mechanics.
What should I do if a preventative movement aggravates my pain?
Preventative movements are intended for maintaining health and addressing early stiffness. If performing one of these movements aggravates your pain or does not improve an existing issue, it suggests that you may have a different source of the problem or require a different treatment strategy. In such cases, you should stop the movement and seek care from a licensed clinician for a more thorough assessment to identify the best approach for your specific condition.
How can I access care or learn more about preventative strategies through IMC?
If your employer offers IMC services as a benefit, you may have options for in-person care with their providers for a comprehensive assessment. Additionally, IMC provides access to a web application called JointStrong. This platform offers a self-care evaluation tool to help determine if you are a candidate for self-care or should seek professional help. The application also contains a suite of preventative videos demonstrating the movements discussed, allowing you to watch them on loop and access more information. For those without nearby in-person clinics, IMC also offers virtual care through their telehealth network, which has shown comparable or advantageous outcomes to in-person care.
Ready to schedule a telehealth appointment or learn more?