Volleying with Rotator Cuff Tendonitis

Pain in blades the girl on gray backgroundOne of the most popular activities at gyms, parks and beaches around the country is volleyball. Whether chronic or acute, the injuries that could result from sprinting, spiking, blocking and more can really put a damper on the fun and fitness that comes with this fun sport.

Our first blog post gave tips on recognizing rotator cuff injuries. When it comes to the sport of volleyball, rotator cuff tendonitis is the most common shoulder injury. To play it safe, it is best to be informed about this condition and how to block the pain away.

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The Basics

In volleyball, the shoulder is used for a multitude of hits and various movements like serving, spiking, setting and tipping. Due to the constant use and power required during each set, the rotator cuff is essential, yet can sometimes be a problematic area of the shoulder.

Comprised of four small muscles in and around the shoulder, the rotator cuff is the command center of the entire shoulder. It harnesses the force and motion of the larger shoulder muscles to provide mobility and strength.

When used extensively, the rotator cuff can become susceptible to tearing or worse – suffering from painful tendonitis. Rotator cuff tendonitis can be particularly severe as the tendons in the shoulder flare up, usually making the pain much worse than a tear or otherwise. This may cause volleyball players to lose the range of motion and power they need to play. If trying to work through rotator cuff shoulder pain, the rotator cuff could become too loose and extremely difficult to keep in line.

Spike the Pain Away with Total Pain Care

You can always prevent shoulder pain and rotator cuff injuries by warming up before extensive volleyball activity, stretching correctly and accurately knowing when to stop before overuse can take its toll. If you are suffering from rotator cuff tendonitis, it is best to get thoroughly checked by board-certified professionals familiar with the condition.

The experts in pain management at Total Pain Care in New Jersey can get you back on any court you love to play on. Strategizing with a plan of action that is customized for you, our physicians and staff will use a free in-depth evaluation to help you find total relief as soon as possible. For more information and to get back in action today, contact Total Pain Care.



4 Ways to Prevent Chore-Induced Back Pain

back pain prevention tipsThere’s nothing quite like having a clean home, but there’s no reason why your back should suffer from it. How can you take care of chores while avoiding back injuries? Total Pain Care of New Jersey has the information you need.

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Use the Right Technique

Poor lifting posture can be the number one cause of back pain and injury. Always bend at the knee when lifting objects while keeping your back straight and lifting with your legs. If the item you’re lifting is heavy, keep it close to your body and avoid twisting with it in hand. If the item is oversized, don’t move it on your own. Instead, have someone help you out.

Proximity Goes a Long Way

Cleaning generally requires a handful of materials to use. To avoid reaching or bending for them, make sure everything is within reach. For example, if you’re sorting laundry, do it on a table or countertop so you can reach for anything you need from a position with good posture. The less awkward movements you make, the better for your back.

Spread Out Your Tasks

You may think you can finish your house cleaning in one day, but even attempting to do so can take a toll on your body. Especially your back. Section your cleaning room-by-room and take breaks often to ensure you stay energized. Cleaning can be extremely exhausting, so drink plenty of water and sit or lay down to rest your tired muscles.

Climb Safely

There might be some hard-to-reach places that need some cleaning, but don’t climb on chairs or stools to reach them. A fall can severely damage your back or other parts of the body. Always use a stepstool or ladder to clean high places and make sure it’s sitting on a flat surface.

Leave Your Pain Behind

At Total Pain Care, we know how damaging an injury to the back or other body part can be. If you or a loved one has suffered the pain and aches of an injury, know that our pain-management specialists are ready to help.

We will evaluate your injury and provide you with the care your body requires. Take the first step to a pain-free life by visiting Total Pain Care in New Jersey today.


Understanding and Preventing Hamstring Pain

hamstring injury preventionThere are a lot of “strings” that keep our bodies together. Ligaments, tendons, bones and the like help us all stay in shape, literally. For nearly every sport, a very special string, the hamstring, is critical for our daily performance as players and humans in general. Here’s everything you should know about hamstrings as well as some of the causes and signs of hamstring injury.

Conquer Your Hamstring Pain at Total Pain Care with a FREE Pain Assessment.

The Basics

The hamstrings can be referred to as the muscles at the back of the thigh, but also the tendons that connect those muscles to the thighbone. When most people complain about hamstring problems, the muscles are usually the main culprits of pain.

The hamstrings don’t only support the movement of the knee and hip. They’re also integral sources of power and force to help when running, jumping and more.


Oftentimes in high-octane activities and sports, hamstring muscles can become severely strained due to rapid movement, an unexpected heavy load occurs, there is a disproportion of strength in the muscles, or the hamstring can simply become fatigued.

The term “pulled hamstring” is often used to describe the muscle tissues that are pulled due to any of the reasons mentioned above. They can also be slightly torn or completely shredded.


Usually, when one pulls a hamstring, the injury is felt immediately. The area can become tender to the touch, weight can be unbearable to contain, tightness can follow and the person can quickly become unable to play sports.

Often, taking the time to rest and keep your leg elevated and compressed will help get the hamstring back to normal. In order to get back into playing shape, a complete physical therapy regimen is recommended to rebuild strength and flexibility.

Treat Your Pain at Total Pain Care

Contrary to popular belief, light activities like walking actually use very little of the hamstring muscles. The most important way to avoid hamstring injury is to keep the muscles conditioned all year long.

When a severe hamstring pull or tear occurs, count on the experts at Total Pain Care to help you recover the strength and range of motion you need to stay active. With convenient locations throughout New Jersey, our board-certified physicians and staff will work hard to help manage and take control of your pain today. Contact Total Pain Care online for more information and a free consultation.


Workout Woes: 5 Common Gym Injuries – Part 2

Leg injuryTotal Pain Care of New Jersey previously explored a few common gym injuries. Now, in part two of our Workout Woes series, we’ll continue to give you insight about these nagging pains. Exercise is vital to our health, but knowing what to do in case of an injury is even more important. If your workout regimen has been bringing you more pain than gain, our pain-management specialists are ready to help.

Take advantage of our free pain assessment and contact our office for more information.

Shoulder Pains

Work-related wrist pains attributed to carpal tunnel can wreak havoc on your shoulders when you try to do that bench press, shoulder press or push-up. This occurs due to the pressure placed on your shoulder during the day and its increase during workouts. To prevent injuries to the rotator cuff or supraspinatus tendonitis, 23externally rotate your arms and balance your shoulders with cable rows.

Pain in the Neck

Poor posture, rounded shoulders and slouching can put a big strain on your neck, which can worsen once you hit the gym. Doing bench presses with an affected neck prevents your back from sitting flush on the bench. When doing bench presses, your lower back and neck should be supported properly.

To further prevent neck injury, avoid exercises that require you to raise your hands over your head, especially after a long workday. Strengthening your mid and upper back with reverse shrugs can also be a good way to avoid neck injuries.

Send Your Pain Away

If you or a loved one has suffered injuries at the gym, know that Total Pain Care is ready to help in your recovery. When your body can handle no more pain, our pain-management specialists will evaluate your injury to determine the right plan of action. Let us take you on the journey to a pain-free life today.


Workout Woes: 5 Common Gym Injuries – Part 1

preventing gym injuries pt 1If you vowed this year to get your six-pack on and slim down a few sizes, chances are you’re visiting a local gym regularly. Unfortunately, trying to stay fit can often be interrupted by five common gym injuries. Understanding and identifying these nagging injuries can be the first step in avoiding them altogether.

Remember, if your injury has gone on long enough, the pain-management specialists of Total Pain Care can help. Contact our location in New Jersey for more information.

Ankle and Foot

The ankle and foot are the components in charge of keeping you moving and active. This means that any imbalance in the upper body, such as rounded shoulders due to slouching, will wreak havoc on your feet and ankles. Using shoes that aren’t too high at the heel can help spread the impact to the entire foot, decreasing your chances of injury.

Knee Pains

Unfortunately, jobs that require sitting for long periods can weaken hip muscles. Add this to ill-fitting footwear and you have a recipe for knee pain. To strengthen the hips, legs and feet, incorporate lunges into your workouts. They’ll let the hip and ankle bend together and make it easier to stabilize your knees.

Lower Back

Like with most injuries, lower back pain due to exercising stems from slouching at the office, which causes weakness. Workouts like overhead shoulder lifts can cause excruciating pain when done with a weak or unprepared back. Stretching before any physical activity and implementing a back-specific workout, such as a straight-armed wall squat, can help strengthen your back and avoid injury.

Doing Away with the Pain

At Total Pain Care, we make strides to help you and your loved ones take the first step towards a pain-free life. When your aches and discomfort are too much to bear, know that our pain-management specialists are here to help. We’ll evaluate your injury to determine which relief method best fits your needs. It’s time to do away with your pain.

Pulled Groins: Causes, Symptoms and Everything You Need to Know

pain from pulled groin injuryWe all love a little competition with our friends, but when that weekend football or soccer game at the park leads to injuries, such as pulled groins, rivalries go out the window. If you recently overstretched, pulled or overstressed the muscles in your groin and thigh, chances are you’re suffering from a pulled groin.

While some rest can be helpful in treating your pulled groin, Total Pain Care of New Jersey is ready to help if the pain intensifies. Our pain-management specialists are determined to treat your injury, so get your free pain assessment today. To help you avoid this injury altogether, Total Pain Care has all the information you need.

Identifying the Pain

Like with other injuries, groin pulls are often classified into categories. These include:

  • 1st Degree – Characterized by mild pain and minimal loss of strength and movement
  • 2nd Degree – Moderate pain accompanied by minimal to moderate loss of strength and some tissue damage
  • 3rd Degree – Severe pain and loss of strength and movement due to complete muscle tear

It’s important to know and understand the symptoms that often follow this injury. They generally include:

  • Pain and tenderness along the inside of the thigh and in the groin
  • Pain when closing the legs or raising the knees
  • A popping sensation at the time of the injury

Know the Treatments

Some groin pulls can potentially heal with rest, but there are some things you can do to heal faster. You can ice the affected area for 20 to 30 minutes every few hours for several days. Medication, such as anti-inflammatories and painkillers, can additionally help ease the pain.

If your aches and discomfort intensify or continue for an extended period of time, medical attention is highly advised. Total Pain Care knows how important your mobility is and we’ll work diligently to get you back on your feet as soon as possible. Our pain-management specialists can evaluate your injury to determine the steps to be taken. We’ll accompany you through the journey to recovery at the pace that your body requires.


Kick in the Shins: Preventing Common Shinbone Injuries

shin injuryIf you’re a runner or dancer, then you’re probably familiar with the tenderness, swelling and aches in the inner part of your lower leg. These are telltale signs of shin splints, one of the most common injuries to plague athletes. If you or a loved one is ready to take the first step towards a pain-free life, Total Pain Care can provide the pain management services you need. Like with every other injury, prevention is key to remaining pain-free, so follow our advice to avoid shin splints.

Taking Action

Known medically as medial tibial stress syndrome, shin splints can often occur to people who have made changes to and/or intensified their workouts or routines. This increase in activity levels overwork and injures the muscles, tendons and bone tissue.

While rest, ice and over-the-counter medication can effectively treat the pain, preventing this injury should be your first priority. The following are preemptive measures to take:

  • Wear the right shoes for your activity and replace them accordingly. Runners should switch shoes after 350 to 500 miles.
  • Use arch supports for your feet, especially if your arches are flat.
  • Decrease the impact your legs are submitted to by cross training with activities that don’t take a toll on your shins, such as swimming, walking or cycling.
  • Compliment your workout with strength training to strengthen your calf muscles.

No More Pain

Sometimes, no matter how much rest you take and how hard you try to rid yourself of pain, it keeps coming back. If you’re ready to rid yourself of debilitating shin split pain, know that Total Pain Care is ready to help.

Our pain-management specialists will provide the care your body needs through the evaluation and identification of your injury. It’s time to be pain-free, so take action today.



Bike Woes: Preventing Cycling Knee Pain

Cycling can be the perfect way to explore your city while staying in top shape. However, improving your health with this form of cardiovascular training can often make way to debilitating knee pain. While knee pain associated with cycling can sometimes occur due to overuse, it mostly happens as a result of poor bike adjustments or odd-angle pedaling. At Total Pain Care, we want what’s best for your health. The first step towards avoiding knee pain is following our list of ways to prevent it.

Adjust Your Seat

Knee pain often happens when the bicycle’s seat isn’t adjusted. There should be a slight bend of your legs at the low end of the pedal cycle. When the pedal is parallel to the ground, your knee should be directly over the ball of your foot. Test your positioning and move your seat around while a friend holds your bicycle in place.

Knee Positioning

Pointing your knees in our out for an extended period of time will put you on the fast track to knee aches. Your knees should be pointing directly forward at all times during your ride. This means that your feet, legs and knees should be properly positioned. Ask a friend to watch you ride towards him to ensure that your positioning is correct.

Know Your Gears

If you’re riding in the wrong gear or at the wrong tempo, your knees will likely get overworked. Higher gears can make you feel like you’re getting more of a well-rounded workout but could also be wreaking havoc on the muscles around your knees. To avoid this, your rides should steadily climb to higher gears. If you’re pedaling with a slower tempo, push harder with your knees to retain your speed. Remember, using a faster tempo can decrease the level of stress on your knees.

Listen to Your Body

If you suffer from knee pain as a result of bike riding, listen to your body. Give your knees the rest they deserve and, if things don’t improve, know that Total Pain Care of New Jersey is here to help. Our board-certified pain management specialists will evaluate your injury from all angles. This allows us the chance to create a custom-made treatment that prioritizes your needs. Take the first step towards a pain-free life by contacting our offices today.



Tennis Elbow: No Racket Required

Have you recently struggled to lift your coffee mug due to debilitating elbow pain? Is brushing your teeth getting progressively more painful in your arm? Chances are you may be suffering from tennis elbow. The pain from tennis elbow generally occurs due to repetitive hand and wrist motions that overwork the elbow’s tendons. Although this injury may sound exclusive to athletes, it tends to affect people who don’t play tennis at all.

What You Need to Know

Tennis elbow happens when the repeated motion of raising and straightening your hand and wrist creates tiny tears on the tendons connecting the forearm muscle to the elbow. A poor backhand stroke in tennis can be a potential cause for this injury. However, there are other common reasons that may cause this condition:

  • Cutting up ingredients (especially meat) over long periods of time
  • Driving screws
  • Painting
  • Using plumbing tools

The pain attributed to tennis elbow is known to radiate from the elbow to the wrist. This debilitation can keep you from performing such simple tasks as:

  • Shaking hands
  • Holding cups
  • Turning doorknobs

Game. Set. Match.

Your health matters and there’s no reason to forego your mobility as a result of an injury or painful condition. At Total Pain Care, we are determined to help you or your loved ones find their way back to a life full of rigor and activity. Let our pain-management specialists evaluate your injury by contacting our New Jersey location today.



7 Unexpected Reasons You May be Experiencing Back Pain – Part 2

In part one of our series regarding back pain, we provided valuable information as to what produces the condition. Now, we have more of the surprising reasons as to why you may be suffering back pain. At Total Pain Care, we want to shed some light on this big mystery to help you and your family make your way to a pain-free life.

Pelvic Problems

One of the biggest hidden reasons behind back pain is the position of the pelvis. The pelvic girdle is made up of three bones that can change positions due to the weakness of the muscles. There are certain drills and exercises to help you realign your pelvis, but medical attention is always advised.

Aortic Aneurysm

An aortic aneurysm occurs when the aorta, the main artery running from the heart to the abdomen, balloons. The pressure of the expansion can then put pressure on the spinal cord’s surroundings, leading to back pain. While not all aortic aneurysms are emergencies, medical assistance is advised to prevent any potential dangers.

Disc Infections

According to very recent Danish studies, lower back pain can be attributed to infections in the spinal material. The studies and their findings are still relatively new, but researchers found that people who took antibiotics saw relief from their pain. Still, like most conditions, professional medical help is strongly advised as a first plan of action.

Hamstring Tightness

Sitting all day can cause hamstring tightness, which can put more pressure on the back’s muscles. However, the lower back wasn’t built for work overloads, so this added pressure can quickly lead to fatigue and aches. To avoid this problem, stretch your entire body before physical activity.

Take Action

There’s no need for you or a loved one to live a life full of pain and restricted movement. Take action against these debilitating aches with Total Pain Care. Our pain-management specialists are ready to evaluate your condition and find the plan of action that best fits your needs. Contact our office in New Jersey to begin your treatment for pain relief.