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Still Active Over Age 40? 5 Tips to Prevent Injuries and Chronic Pain

As you age, you suffer more injuries, aches, and pains. Staying active helps keep your body strong and injury-free. But if you don’t take steps to do it safely, it can also be a source of injuries and pain. Below are some tips for avoiding common injuries and chronic pain in five vulnerable areas of […]

Migraines Cancelling Your Schedule? Here Are 5 Ways To Get Back On Track

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You reach out for the wall to steady yourself. Stars chase each other across your field of vision. It’s another migraine attack. Migraine Facts Throbbing pain from migraines can be debilitating. About 12% of Americans suffer from migraine headaches. Migraine triggers include: emotional stress missed meals caffeine reaction to chemicals and preservatives in food frequent […]

Still Active Over Age 40? 5 Tips to Prevent Injuries and Chronic Pain

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Migraines Cancelling Your Schedule? Here Are 5 Ways To Get Back On Track

/in General, Head/Neck /by

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Still Active Over Age 40? 5 Tips to Prevent Injuries and Chronic Pain

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Below are some tips for avoiding common injuries and chronic pain in five vulnerable areas of the body.

1. Lower Back

Potential Injury: Running, jumping, falling, lifting, crouching, and other physical demands of sports can easily overextend the spine and injure the lower back. Exercises that strengthen the core can prevent lower back pain.

Sitting too much can decondition the abdominal and gluteal muscles, putting added pressure on the spinal column.

Prevention: Carefully performed yoga and abdominal exercises can build up the abs and strengthen the lower back.

Before playing sports, do stretches such as the child’s pose, knee-to-chest, and piriformis to loosen the lower back. Stretching the lower back helps prevent strain.

2. Kneecap (meniscus)

Potential injury: As people age, injured and achy knees resulting from wear and tear on the meniscus, the main ligament in the knee located under the kneecap, is more common.

Age-related tissue degeneration, such as cartilage breakdown resulting from fluid loss, increases the risk of meniscus strains and tears.

Prevention: Weight-bearing exercises using technically-sound exercise form strengthens the knee area and decrease the risk of injury.

3. Rotator Cuff

Potential injury: The most injury-prone area in the shoulder is the group of muscles and tendons known as the rotator cuff.

Rotator cuff tendonitis is common. It occurs when the muscles and tendons of the rotator cuff become inflamed from overuse.

Though not as common, rotator cuff tears are more severe injuries than tendonitis and may require surgery to repair.

Prevention: Stretching exercises with and without resistance bands help to add flexibility and strength. Weight-bearing exercises build muscle but also come with injury risk.

Practicing correct form and having sufficient recovery time between training sessions lowers injury risk.

4. Hamstring

Potential injury: The dreaded pulled and torn hamstring. Aging weekend and seasonal athletes know all about it.

Preventing it: Taking time to warm up and stretch the legs and hamstrings before participating in sports will reduce the risk of hamstring pulls and tears.

Strength training exercises like squats and lunges performed with correct form and plenty of rest in-between training sessions will also help prevent injury.

5. Elbow

Potential injury: Tennis elbow, or elbow tendinitis, is characterized by burning pain in the elbow joint and weakened grip strength. It’s a common condition that affects non-tennis players, too.

Performing any repetitive motion long enough, such as throwing a football, propelling forward with ski polls, or using a computer mouse, can cause it.

Prevention: Avoid making repetitive hand and arm movements, if possible. To relieve strain on the shoulder muscles, use the elbow and forearm tendons whenever possible.

Texas Pain Physicians Treatment

Are you an injured, 40+ weekend or seasonal athlete?

Whether it’s sore knees, achy tennis elbow, or a torn meniscus, our board-certified pain management doctors will work out a treatment plan tailored to you.

Give us a call at (972) 636-5727 or book an appointment online today!

Migraines Cancelling Your Schedule? Here Are 5 Ways To Get Back On Track

/in General, Head/Neck /by

You reach out for the wall to steady yourself. Stars chase each other across your field of vision.

It’s another migraine attack.

Migraine Facts

Throbbing pain from migraines can be debilitating. About 12% of Americans suffer from migraine headaches.

Migraine triggers include:

emotional stress
missed meals
caffeine reaction to chemicals and preservatives in food
frequent use of pain-relieving medication
light
hormonal changes in women.

Though they can strike at any time, migraines most often occur at a rate of 2-4 per month.

Steps you can take to manage your migraines:

1. See a specialist.

See a doctor as soon as possible when you first experience migraine symptoms. Your primary care physician can diagnose migraines and start treatment.

Sometimes primary care physicians will recommend a neurologist or “headache doctor.”

The primary care physician or neurologist will help you develop a treatment plan and prescribe abortive and preventative medications.

2. Practice sleep hygiene.

Most people need at least eight hours of sleep. Try to get enough sleep, go to bed at the same time every night, and wake up at the same time every day. Turn off the TV and electronic devices with screens an hour before bed.

3. Change your diet.

Work with a nutritionist or doctor to identify foods that contribute to or trigger your migraines. Keeping a record of what you eat and drink can help identify the problematic foods.

Though one size does not fit all, keeping regular mealtimes, and maintaining a healthy, balanced diet, can decrease the chance of a migraine attack.

4. Keep a migraine journal.

Keep track of the details of your migraine attacks, such as:

date and time migraine started
all the migraine phases and their duration
detailed symptoms
quality of sleep the night before the migraine attack
diet details (any missed meals or foods that may have triggered it)
pain description and rating from 1 to 10
pain location (jaw, side of the head, eye)
list of medications (daily and non-routine)
describe treatment (of migraine), including dosage, frequency, and whether it worked

5. Exercise regularly.

Regular exercise is one of the keys to keeping a healthy diet and sleep schedule. Exercising outside is more effective in regulating sleep and eating rhythms.

Migraine Treatment at Texas Pain Physicians

Are you dealing with the pain of a migraine attack? Are you worried about your next migraine attack? Do you have undiagnosed migraine symptoms?

Our board-certified pain management specialists can get you on a treatment plan tailored to your condition and lifestyle.

Give us a call at (972) 636-5727 or book an appointment online today!

Our Locations

PEARLAND - HOUSTON
2243 Park Ave,
Pearland, TX 77581

(281) 616-3314
|
(972) 666-1504

IRVING
7200 N. State Highway 161, Ste. 200
Irving, TX 75039

(972) 559-3501
|
(972) 559-3529

MESQUITE
910 N Galloway Ave, Ste 302
Mesquite, TX 75149

(972) 301-8897
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(972) 997-1299

NORTH DALLAS
10 Medical Pkwy Plaza 3 Suite 106
Farmers Branch, TX 75234

(972) 636-5727
|
(972) 666-1504

PLANO
5068 W. Plano Parkway ste 170
Plano, Texas 75093.

(972) 636-5727
|
(972) 666-1504

ROCKWALL
3013 Ridge Road, Ste. 101
Rockwall, TX 75032

(972) 636-5727
|
(469) 264-5192

STONE OAK - SAN ANTONIO
1202 E Sonterra Blvd, Ste 101
San Antonio, TX 78258

(210) 546-1410
|
(210) 546-1419

SOUTHLAKE
241 W. Southlake Blvd., Ste 140
Southlake, TX 76092

(972) 301-8896
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(972) 997-1298

NORTH RICHLAND HILLS
8221 Mid Cities Blvd, Ste 100
North Richland Hills, TX 76182

(214) 666-8077
|
(469) 640-6400

WAXAHACHIE
600 Ferris Ave
Waxahachie, TX 75165

(972) 497-2655
|
(214) 238-5242

Half Sized Blog Element (Single Author Style)

Half Sized Blog Element (Multi Author Style)

Still Active Over Age 40? 5 Tips to Prevent Injuries and Chronic Pain

Migraines Cancelling Your Schedule? Here Are 5 Ways To Get Back On Track

Still Active Over Age 40? 5 Tips to Prevent Injuries and Chronic Pain

Migraines Cancelling Your Schedule? Here Are 5 Ways To Get Back On Track

Full Sized Blog Element (Big Preview Pic)

Still Active Over Age 40? 5 Tips to Prevent Injuries and Chronic Pain

1. Lower Back

2. Kneecap (meniscus)

3. Rotator Cuff

4. Hamstring

5. Elbow

Texas Pain Physicians Treatment

Migraines Cancelling Your Schedule? Here Are 5 Ways To Get Back On Track

Migraine Facts

Steps you can take to manage your migraines:

1. See a specialist.

2. Practice sleep hygiene.

3. Change your diet.

4. Keep a migraine journal.

5. Exercise regularly.

Migraine Treatment at Texas Pain Physicians

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