Can Women with Very Small Breasts Get a Mammogram?
Is a mammogram possible for women with very small breasts?
Very small breasts and the mammogram: If you’re a woman who’s approaching the age at which it would be a wise idea to start getting a mammogram, and — if you just happen to have very small breasts, you might be wondering if it’s even possible to have this procedure done.
After all, perhaps you’ve seen photos or videos of the mammogram procedure, in which a woman’s breast is literally set atop a platform while she stands, and then the equipment is clamped down upon her breast, compressing it, almost like a vice.
How can this be possible if a woman’s breasts are so small that it’d seem that there’s not enough tissue to set atop the platform and then compress?
I had very small breasts, so I know what it’s like to have a mammogram.
Ultimately I chose to have an elective, prophylactic double mastectomy after learning my sister had breast cancer, but up to that point, I’d been very experienced with undergoing mammograms.
It’s not the easiest thing in the world for the technician to position very small breasts for an accurate reading by the machine.
My size was what I called “sub-A,” meaning, I don’t quite fill an A cup.
Thus, there is nothing for the technician to easily grab onto and place atop the platform. However, it can be done.
“Mammograms are meant for women and men of all breast sizes,” says Anjali Malik, MD, a board certified diagnostic radiologist with Washington Radiology in Washington, DC. She interprets mammograms, breast MRIs and ultrasounds, and performs biopsies.
“That’s right, I said men,” continues Dr. Malik. “While the average man has predominantly fatty breast tissue with more pectoralis musculature, they are still eligible for and able to undergo mammography.”
Man undergoing a mammogram.
The procedure will take a little longer than it will for a patient who has larger breasts that can be taken in the hand of the technician and literally placed, like a water balloon, on top of the platform.
More than once, the technician has had to make several adjustments for each of my breasts before finally taking the image.
If you have a very small chest, don’t let that stop you from getting a mammogram. Don’t assume that it can’t be done or that it’s not worth it.
I’ll be honest about something: It’s not comfortable. The impression I got from the technician was that the compression was more pronounced because of the size of my chest.
However, the compression will not injure you or increase the risk of cancer.
It may hurt quite a bit, but it’s harmless and won’t damage your body in any way.
“A new mammogram stabilization system from Hologic called the SmartCurveTM is designed to have a curve simulating that of the breast, and offers a more comfortable experience for some women and breast shapes,” says Dr. Malik.
“For women who have physical limitations due to chest, breast or shoulder surgeries; congenital deformities of the rib cage called pectus excavatum or pectus carinatum; or for other physical limitations or some patients who are wheelchair-bound — positioning of the mammograms might be technically challenging, and the images may be suboptimal.
“For these women, a combination of mammogram and ultrasound may be offered for complete annual screening surveillance.”
Dr. Malik is a frequent public speaker and advocate for breast health awareness. She has lectured on the latest advances in breast cancer screening including 3D Mammography™. Follow her on Instagram: @AnjaliMalikMD
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
Can Prenatal Vitamins Benefit a Non-Pregnant Woman?
Does a woman need to be pregnant in order to benefit from prenatal vitamins, or is the “prenatal” just a marketing gimmick to get pregnant women to buy them?
Well, I posed these questions to Randy Fink, MD, Director of the Center of Excellence for Obstetrics & Gynecology in Miami, FL.
Dr. Fink explains, “Prenatals can be taken when not pregnant, though they are not formulated for the recommended daily allowances (RDA) as are multivitamins.
“So yes, there is a difference. Is it enough of a difference to matter to most women?
“There is no harm in taking a prenatal vitamin when not pregnant for most women with normal nutrition, but pregnant women should stick with a vitamin called a ‘prenatal.’”
Dr. Fink adds that there should be other considerations when shopping around for supplements. A more expensive supplement is not necessarily superior to a cheaper one.
- Read the ingredients on the back of supplement bottles.
- For example, some supplements contain soy.
- Vitamins targeted at children typically contain artificial color and artificial flavor.
Dr. Fink says that there don’t exist studies that show one product to be superior to another, however.
He explains, “The more important issue is what you tolerate; some vitamins are coated, some have a stool softener, some have an aftertaste.”
Also be alert to the dosage that’s listed on the front of the bottle.
As for the best time to take prenatals?
Dr. Fink says that no data is available to confirm best specific times for taking the supplements.
Nevertheless, he does explain, “A prenatal vitamin can be taken at any time of the day, and either with or without food.
“However, sometimes the vitamin can cause stomach upset. This may be particularly true during the first trimester, when nausea and vomiting are more common.
“Even still, as the baby grows and increases upward pressure on mom’s stomach, mom may be more prone to acid indigestion.”
A pregnant woman, regardless of how far along she is, may still experience disagreement with a supplement.
Dr. Fink advises that if a supplement upsets a pregnant woman’s stomach, she should take it at night.
To reduce risk of heartburn after taking supplements at night, a woman should prop her head up with more than one pillow when she sleeps.
On the other hand, if there is no stomach upset, a pregnant woman may choose to consistently take her prenatal vitamins as part of her morning ritual so that she doesn’t forget.
Lay the vitamins out before bedtime, so that they are ready to take come morning.
Creating an environment where the very best of medicine and gentle gynecology are practiced and where patients come first has always been Dr. Fink’s goal.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Shutterstock/popovartem
Are Hoarding and Obesity Linked? Can Hoarders Self-Treat?
Is there a link between hoarding and obesity?
Seems that most, if not all, hoarders are obese; you may have drawn this conclusion after seeing TLC’s “Hoarders: Buried Alive,” or even mere previews to this reality show.
I’ve also seen hoarders on Animal Planet’s various animal cops shows, and they are all notably overweight.
This isn’t to say I’ve never seen a hoarder who wasn’t obese or overweight, but weight problems sure seem quite common among hoarders.
“We do have some evidence of overweight in our hoarding sample drawn from an internet study,” says Gail Steketee, PhD, Dean and Professor, Dean Emerita and Professor Emerita, Boston University School of Social Work, and co-author of “Stuff: Compulsive Hoarding and the Meaning of Things.”
“However, we know almost nothing about whether these are related to each other (hoarding and obesity), or whether hoarding is related to more general health problems, or both are connected through a third variable we don’t yet understand.”
I have never seen a hoarder who looked like a gym rat, and this includes the few I’ve seen on TV who would not be classified as overweight.
Despite not being obese or overweight, the smaller hoarder nevertheless appears to be in dismal physical condition.
Do you wonder what percentage of hoarders, obese or not, work out?
It would be interesting to know how effective an exercise program would be in treating this compulsive behavior.
Another issue that I have wondered about is whether or not such an individual can treat the condition on his own, that is, become so sick of it one day that he or she decides to do something about it — without any intervention.
I’ve read about people with anorexia nervosa and bulimia who treated their conditions successfully without intervention.
There are also former drug users who one day awakened to realize that they couldn’t keep going on like that, and outright quit drugs cold turkey.
Can a person quit collecting junk, garbage and used items cold turkey, or at least employ a taper-down strategy (gradually discarding the clutter) of self-treatment?
Dr. Steketee explains, “I’m sure it is possible but it seems to be pretty rare. Of course, people who fix their own problems are not featured on TV, as there is nothing to show, and they don’t show up in our treatment clinics because they don’t need us, so we wouldn’t meet these people in the course of our work.
“It’s important to consider what we are not seeing and whether it might be there, but simply unknown to us.”
So if there are people out there who used to be hoarders, especially if they’ve always lived alone, it’s quite possible that at some point, a rude awakening inspired them to do away with all the clutter, whether it was over a short period of time or a longer timeline.
As for the obesity issue being linked to hoarding, more research is needed.
Dr. Steketee has conducted research not only in the assessment and treatment of hoarding disorder, but also cognitive and behavioral treatments for anxiety disorders, obsessive compulsive disorder and body dysmorphic disorder.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
Can Anxiety Lead to Gum Disease?
The link between anxiety and stress to gum (periodontal) disease is nothing to ignore.
Watch that anxiety: It can cause bad gums. Even the stress of loneliness can cause gum (periodontal) disease, says a study.
The study, though, doesn’t provide a conclusive, definitive relationship between stress, anxiety and gum disease.
However, study author Daiane Peruzzo, PhD, says: “More research is needed to determine the definitive relationship between stress and periodontal diseases. However, patients who minimize stress may be at less risk for periodontal diseases.”
How is it that stress and gum disease can be connected?
The suspect is cortisol, the “stress” hormone that promotes fat storage in the belly.
Another way to look at this, though, is a secondary effect of stress and anxiety on the gums.
People suffering from chronic anxiety are more apt to do things that are harmful to the gums, such as smoke, drink and neglect good oral hygiene.
“Patients should seek healthy ways to relieve stress through exercise, balanced eating, plenty of sleep, and maintaining a positive mental attitude,” says Preston D. Miller, Jr., DDS, and President of the American Academy of Periodontology.
In short, the link between periodontal problems and chronic stress may not necessarily be causative, but rather, associative.
Stressed out people often do not exercise regularly. Exercise has a suppressive effect on cortisol production.
When we are under emotional stress, cortisol levels increase.
This is part of the body’s “fight or flee” response to an environmental stressor.
This physiological reaction is designed to help us deal with perceived threats or stressors by preparing the body for immediate action.
Cortisol, a hormone produced by the adrenal glands, increases glucose availability for energy, enhancing the brain’s use of glucose, and curbing non-essential functions that might be detrimental during a crisis.
This response is beneficial in short-term stressful situations; however, prolonged or chronic stress can lead to consistently high levels of cortisol.
Over time, elevated cortisol can negatively affect various aspects of health, including immune function, metabolism and mood, potentially leading to conditions such as hypertension, weight gain and anxiety disorders.
Problem is, modern-day men and women don’t fight or flee when faced with anxiety, because the source of stress or anxiety is not something that a person can readily physically fight off, such as one’s boss at the workplace; being trapped in rush-hour traffic; waiting endlessly in a slow-moving line; etc.
Nor can someone flee from the workplace in a blaze of physical prowess, like ancient man did when faced with the stress of a wild predatory animal or impending thunderstorm.
So what we have here are chronically elevated levels of cortisol.
The physical exertion required in a “flight or flee” response is intense enough to subdue the cortisol.
But again, industrialized man does not fight or flee from stress; he remains immobile! (trapped in office cubicle, car, crowded elevator, board meeting, doctor’s waiting room, etc.)
Over time, the elevated cortisol can damage the gums.
So what can we do about this elevated cortisol?
Hit the gym! Intense exercise fights against elevated levels of cortisol, and like Dr. Miller says, exercise is one way to help stave off gum disease.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Freepik
Source: sciencedaily.com/releases/2007/08/070808132009.htm
Why Do Depressed People Want to Get Off Antidepressants ?
Some people know their depression will come back–or take that chance, anyways–if they stop taking their antidepressant.
So why would they want to do this and take that risk?
Many people are curious why someone with a disabling depression, that’s actually subdued by a drug, would THEN want to quit the antidepressant.
An obvious answer might be the side effects.
But there are those who quit their antidepressants despite having zero side effects.
So then, what compels a depressed person to stop taking a medication that helps elevate their mood?
“Unfortunately, no ones wishes to have any illness, let alone a mental illness,” says Rupali Chadha, MD, former chief of medical staff at Metropolitan State Hospital in Norwalk, CA.
“If you have one major depressive episode, you can try to taper off antidepressants,” continues Dr. Chadha.
But for two serious episodes, especially if hospitalization is required, she says, “It is recommended to stay on medication for life.
“Oftentimes, people do not want to be labeled having a mental illness.”
This then begs the question: What about people who can easily conceal their diagnosis and easily hide the fact that they have a little orange bottle of Effexor, Cymbalta or Zoloft in a bedroom drawer?
For some individuals, it may come down to personal knowledge, even if hiding the diagnosis and prescription from family, friends and coworkers is as easy as 2 + 2.
It’s that knowledge of, “I have a psychiatric condition.”
It helps to think of depression — the antithesis of happiness — as a HUMAN condition.
It just so happens that it can be treated by a drug that’s prescribed by a doctor — who isn’t always a psychiatrist.
Antidepressants are also commonly prescribed for depression by primary care or family physicians.
Your medical records will likely say “depression” rather than “mental illness.”
Nevertheless, some people can’t get past the stigma of having a “mental issue” (even if it’s a secret) and thus, quit their antidepressant.
Dr. Chadha also points out, “Other times, people experience side effects, and for whatever reason they are not communicated to the doctor (to adjust or change the medicine) — or rarely, there is no other alternative that works.
“Sexual side effects in particular, like erectile dysfunction in men and anorgasmia in women, are a big deterrent.
“The good news is not all antidepressants cause this in all people. An open dialogue and regular contact with one’s doctor (MD) can help.”
How to Make Sense of Quitting an Antidepressant
My mother has been on an antidepressant for some years now (no side effects), and there’d been occasions that she announced wanting to quit, that she feels great.
Her depression seemingly arose from underactive thyroid, but over time, it’s been clear that in addition to the thyroid medication, she absolutely needs the Effexor (previously she’d been on Cymbalta).
We’ve told her, “The reason you feel great is because of the Effexor!”
See the Situation for What It Really Is
You’re taking a tiny pill for the rest of your life. This is common for Americans.
If you don’t have to inject yourself with a syringe full of insulin for diabetes, remind yourself of that, as there are diabetics who’d love to trade places with you.
My mother has stopped her antidepressant more than once… and it wasn’t pretty.
If your antidepressant has side effects, then ask your doctor to work with you on a solution.
In addition to general psychiatry, Dr. Chadha is also a forensic psychiatrist who treats the brain conditions of the criminally insane and serves as an expert witness in trials. She has a passion for fitness plus how the body, mind and spirit come together to build a healthy individual.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
Plantar Fasciitis: Stretching vs. Shockwave Therapy
Have plantar fasciitis? Which is better: stretching or shockwave therapy?
“Both therapies can be very effective and often, it’s best to do them both in tandem,” says Dr. Velimir Petkov, DPM, surgeon and sports medicine specialist of the foot with Premier Podiatry in Clifton, NJ.
“In my heel pain patients, I often tend to combine therapies – such as cortisone injections, strappings, physical therapy and custom orthotics in order to tackle the problem and relieve the pain as quick as possible.
“I reserve shockwave therapy as well as PRP injections (platelet rich plasma therapy) for patients who have more chronic injuries and those who fail to respond to the more conservative methods of treatment.
“But, if I could do them all, and the financial aspect was not a constraint, I would completely recommend that therapies be used in tandem.
“This way you can achieve results that are delivered faster and are long-lasting.”
Though stretching as the only therapy may help resolve plantar fasciitis for some patients, and others may find success with only shockwave therapy, BOTH therapies together should have a synergistic effect.
Stretching As the Foundation
A regular regimen of stretching the plantar fascia, Achilles tendon and calf will help prevent plantar fasciitis, as well as give a boost to recovery so that more invasive treatment is never necessary.
An acute case of plantar fasciitis will probably benefit more from ice, avoiding the offending activity, simple exercises such as trying to pick up a sock with your toes, and stretching.
Shutterstock/Alila Medical Media
One stretch for plantar fasciitis should be performed as follows, says the American Academy of Orthopaedic Surgeons:
In a seated position, cross affected foot over knee of other leg. Grasp toes of painful foot; bring ankle up and toes up.
Place thumb along plantar fascia (underside of foot); rub on it to stretch it.
The stretch is held for 10 seconds, and repeated 10-20 times.
Stretching sessions should include before exiting your bed in the morning, and after sitting for long periods.
Dr. Petkov diagnoses and treats numerous ailments related to the lower extremities, and has special interests in sports medicine, wound care and the most advanced minimally invasive procedures for plantar fasciitis and Achilles tendonitis.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Shutterstock/catinsyrup
Source: sciencedaily.com/releases/2010/11/101104101657.htm
How to Strengthen Your Wrists
You can have strong wrists and still sprain them, but stronger wrists are less likely to be severely sprained. Here’s how to make your wrists stronger.
Plus, a strong wrist will recover better from a sprain.
Here’s something you should know: There is no such thing as strengthening only the wrist.
To strengthen this joint area, you must work the forearms.
This can be done in a variety of ways.
Anyone, even “out of shape” people, can benefit from the following exercises.
How to Strengthen the Forearms
Wrist rolls with a dumbbell. Sit at the edge of a bench, light dumbbell in hand, palm facing ceiling.
Shutterstock/Philip Date
Let the dumbbell roll toward your fingertips, then bring it back to the palms. Keep doing this till you can’t any longer.
If this is too difficult, or, another option, is to keep the dumbbell fixed in place, and simply bend your wrist up and down.
How much weight to use will very from one person to the next.
Reverse hand position and bend the wrist up and down while holding the weight.
Another option is wrist rolls with a bar.
Farmer’s walks. Walk around for three minutes holding dumbbells with your arms straight at your sides.
Men can start out with 20 pound dumbbells, while women can start out with 10 pounders. The prolonged hold on the weights will strengthen the forearms and wrists.
If after about three minutes you don’t feel much fatigue in your wrists, then use heavier weight next time. The weights can also be plates or kettlebells.
If you do sprain your wrist, a wrist brace (as shown below) will help it heal.
Shutterstock/belushi
My first sprain (from volleyball) healed quickly. My second one (volleyball), which was worse, was not healing despite icing and immobilization from a brace.
It really hurt at the slightest rotary motion, as in proceeding to turn on the ignition of my car. I had to do that with my left hand.
I went to a doctor and she told me that the problem was that I wasn’t moving it. Yes…that I WASN’T.
It was time to end the complete immobilization and gradually work back into moving the joint.
I moved it to the left several times, then the right several times.
Up several times, then down several times … several sessions like this throughout the day.
Voila, the first day I noticed a marked improvement. Within several days my wrist was practically back to normal.
Additional exercises for strengthening your wrist include the deadlift, any pulling movements such as with weight machines in which you pull the handles towards your chest, and using hand grips.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Shutterstock/ Orawan Pattarawimonchai
Hip Replacement Surgery: Obesity in Women Hampers Recovery
Not only is there nothing positive about a body that falls prey to hip disease due to obesity, but very plus-size women who undergo hip replacement surgery fare worse than do overweight men.
A very large woman can have normal blood pressure, normal blood sugar and a normal EKG — but this doesn’t change a FACT:
Hip replacement surgery is more common in the obese population, because very heavy women and men are more likely to suffer from hip osteoarthritis (wearing away or degeneration of the cartilage in the hip’s ball and socket structure).
Being body positive and boasting “great blood work” won’t protect you from this common disorder of the hip joint.
Despite what the “health at any size” movement insists, obesity is a major hardship on the body and causes more complications after surgeries than in leaner patients, and hip replacement is no exception to this rule.
However, just how obesity affects the outcome or results of hip replacement surgery in women, is not the same as in men, says research from Geneva University Hospital in Geneva, Switzerland.
The study involved 2,495 hip replacements over a 10-year period, of which 589 were on obese patients.
The following elements were evaluated: dislocation, infection, redoing the surgery, satisfaction with the surgery, quality of life and general health.
Most of the plus-size patients were men, but for the heavy women, obesity was tied to a much greater risk for infection, and it brought on more dislocations than in the men, resulting in surgical revisions.
Obesity in Women vs. Men: What They Reported
- The women reported medium-level lower functional outcomes, but the men didn’t report any.
- The women also reported a little less satisfaction, and most of this came from the higher rate of complications.
In short, the obese women had poorer results from their hip replacements, but strangely, the risk factors for infection that more often strike heavy patients, did not apply to the women in the study.
The researchers aren’t sure what could explain this, but suggest possibly it could be differences in body fat distribution between the genders, and maybe even metabolic response.
As a former personal trainer I speculated that lower levels of muscular strength could explain it, and sure enough, further into the study report, it stated that another theory was “lower peripheral muscle strength” in the women.
Many body positive women claim on Instagram that “fat means strong,” or “fat people are strong,” etc. Even thinner people have been known to state, “Fat people have to be strong in order to move around all their weight.”
But often, when a very plus-size person is moving around for the normal activities of daily living…they are sweating, breathing heavily, and you can hear the effort in their voices. Yes, they’re moving the weight, but it’s not comfortable.
Thus far, nothing is set in stone, and the researchers point out that prior studies of hip replacement, obesity and complications cough up conflicting results, especially since “obesity” can have varying definitions.
For women (and men) who are considering hip replacement surgery, weight loss is crucial.
- Emphasize upper body strength training since a painful hip joint will limit aerobic activity.
- Focus on big compound moves like barbell pressing, dumbbell pressing, and machines that target the chest, shoulders and back.
- Add water aerobic classes for a little extra calorie burn, but these should NOT replace strength training with weights.
The full report is in Arthritis Care & Research (March 2007).
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
Top image: Jazz Guy from New Jersey/commons.wikimedia.org
Source: sciencedaily.com/releases/2007/02/070228064707.htm
Can Young People Get Bursitis? Best Treatments
Bursitis doesn’t just strike old people; the young can get it too.
Bursa are the small sacs of fluid that help muscles slide easily over other muscles and bones.
Bursitis is when the bursa become inflamed, as a result of either overuse during sports or workouts, tasks around the house, or from running or jogging.
The pain often comes on within a few days of the offending activity.
The pain of bursitis can feel like the pain of tendonitis. An orthopedic specialist can make the right diagnosis.
Risk Factors for Bursitis
“Any overuse activities might cause tendonitis,” says Michael A. Schwartz, MD, an orthopedic surgeon with White Plains Hospital Physician Associates in NY.
“Also, any excessive leaning on certain body parts: most commonly on the knee or elbow.”
Prolonged leaning motions are commonly seen in gardening (knees), and reading a newspaper (elbows on the table).
Excessive elbow-leaning also occurs in some people who spend a lot of time at a computer. So you can see now how young adults can develop bursitis.
What sports or types of exercises can cause bursitis?
Dr. Schwartz says that many can lead to bursitis, “especially those that involve repetitive motions, such as tennis, golf, throwing sports, etc.”
Is bursitis curable? Or must the sufferer live with it permanently?
It’s curable.
Can supplements help?
Dr. Schwartz says there is “no data on supplements or certain foods that can help this. It is usually treated with activity modification and anti-inflammatory medicine.”
Home Treatment
Avoid the activity that caused the bursitis. The pain may go away in a few days to a few weeks. But don’t assume the problem is gone just because the pain is gone.
Merely resuming activity after staying away from it, is not enough to regain pre-injury status. You must strengthen and stretch the muscles around the injured joint.
You may also need to change the way you perform a strength-training routine that caused the bursitis.
For example, sometimes the entry and exit into a routine with dumbbells can add stress to the joints.
Often, people quickly lower the weights, and their arms just flop down with them, rather than a deliberate, controlled lowering. Sudden, abrupt movements can cause or prevent the healing of bursitis.
Another way of modifying the routine is to switch type of weights. For example, if using a barbell caused the injury, switch to dumbbells.
If flat-bench dumbbell presses caused it, then use an incline bench, and lighten the weights accordingly.
Ice. When there is pain, apply an ice pack for 10 minutes, once and hour for up to three days.
If pain persists, apply the ice for 15-20 minutes, but never more; and three times daily.
Though heat application may feel nice, remember that only ice will relieve inflammation and speed up healing.
It’s unlikely that bursitis pain will ever reach unbearable levels; thus, taking drugs only to numb the pain is not necessary.
In fact, masking the pain this way can lead to a false sense of healing, causing you to over-use the joint while it is still actually inflamed or injured.
Feeling the pain allows you to know where your limits are, as far as range of motion and exertion.
On the other hand, an anti-inflammatory can bring down inflammation, but keep in mind that inflammation can go away via a natural approach: avoiding the offending activity, applying ice, and the following guidelines.
When you’re not in pain, gently move the joint through full range of motion several times daily, to prevent stiffness.
A joint that becomes stiff from under-use, adds more pain to the problem and slows healing. In other words, total rest is a bad idea if you have bursitis.
You can gradually resume the offending activity, but start out with much lower weight — or in the case of a sport such as golf, a gentler approach. If it still hurts, use no weight, and just go through the motions.
For instance, if bench pressing caused the injury, you may need to initially just lie down and do pressing motions against the air, to reintroduce your injured joint to the act of bench pressing.
For golf or baseball, just go through the motions of swinging and throwing.
Make sure you strength-train to prepare your joint for eventual full-participation in your sport, and to help prevent a recurrence of bursitis.
If the problem was caused by excessive leaning on joints, then stop leaning on your joints.
Prevention of Bursitis
Always warm up prior to sports or workouts.
This means stretching the joint to be exercised, and gradually working up to high intensity if this is part of your regimen.
For example, do several sets of light bench presses, and a few medium sets, before piling on the weights. Stretch when you are done.
If you begin to feel any kind of pain starting, even if it’s a dull ache, immediately stop. Do not try to work through bursitis.
Dr. Schwartz has previously worked as a team physician for high school, college and professional sports, and is the author of numerous scholarly research articles and chapters in orthopedic surgical textbooks.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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Top image: Shutterstock/goodluz
Single Best Exercise for Curing Low Back Pain that’s Benign
If there’s only one exercise you could do to cure low back pain, I have it.
There is one exercise for curing low back pain that stands out way beyond the rest.
I had recommended it for my clients during my days as a personal trainer at a health club — and got very positive feedback from them.
It’s a powerhouse of an exercise, superior to other typical exercises that are prescribed for treating low back pain. It is the deadlift.
Maybe you’ve never heard of the deadlift. And if you have, you may still not know what this is, or may have a misguided perception of this exercise. But dang, it cured my low back discomfort.
I’ve been lifting weights since my teen years, but never did deadlifts. I hated them.
But there came a point in my life where I realized that my low back would be aching if I got up from a chair after sitting for awhile. Where the devil was this coming from?
Too much time at the computer? Heaven forbid if the discomfort was because I wasn’t 19 anymore, or perhaps I had inherited a predisposition for this annoying problem from my father.
I had already been doing intense back training routines at the gym, but these primarily targeted the middle and upper back muscles.
I did some low region work, however, and decided to up the ante, adding back extensions and more “camel backs” to my regimen.
But that didn’t make a difference. I still experienced the daily discomfort. So I asked myself, “What’s one exercise for the low back that I haven’t been doing? Deadlifts!”
Setting up to do a deadlift. Freepik.com
Completed deadlift.
I decided to give this compound move a try, no matter how much I hated it, and to stick it out for a fair length of time.
I did deadlifts three times a week: 1) With a barbell, 2) With dumbbells, and 3) Holding weight plates.
Within eight weeks, the pain in my low back, or achiness, what-have-you, was gone. Gone. Entirely gone. Vanished.
This was not something that would have disappeared on its own, because I had had it for quite some time, and had tried other workout routines to combat it, with absolutely no improvement.
And then suddenly, once I begin doing the deadlifts, there is steady improvement, so the logical conclusion is that this compound exercise cured my low back discomfort.
Medical Disclaimer
I never saw a doctor for my problem, and I don’t recommend that you start a deadlift program unless a physician clears you of having any spinal issue that would contraindicate this type of exercise.
In my case, I’d had no injury, no car accident, no fall, no tingling or numbness, no pain radiating to my butt or leg.
I apparently had a soft-tissue deconditioning and stiffness that occurred over time (despite my years of athletics and weightlifting), and the deadlifts restored everything.
I’ve continued to do deadlifts (along with other major core exercises), and my low back is now bullet-proof.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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