Standard First Aid Training, Courses and Re-Certifications.

Dealing with fibrositis

November 20th, 2017 | Posted by corinne grace in Being Prepared - (Comments Off on Dealing with fibrositis)

Fibrositis is an inflammation of the small, tough and muscular nodules found between the shoulder blades. When these muscles are stressed and become tense, tiny buds of tissue protrude through the weak areas in the membranous capsule of the muscle and become pinched and short of blood. The nodule will cause pain, press the nerves and result to toothache-like pain or neuralgia down the arm.

Fibrositis usually affects the muscular regions of the lower back, shoulder, arms, neck hips, chest and the thighs. People aged between 30 and 60 are prone to this condition. It affects women more than men.

Symptoms of fibrositis

  • Weakness and stiffness
  • Presence of nodules on areas which are tender when touched or called trigger points
  • Fatigue
  • Sudden and painful spasms of muscles when performing activities
  • Painful muscles
  • Difficulty remaining asleep


    Sudden and painful spasms of muscles when performing activities.


  • Autoimmune disorder or an imbalance in brain chemicals
  • Sleep disturbances
  • Injury to the muscle
  • Stress
  • Viral infections
  • Poor nutrition
  • Exposure to cold or dampness
  • Fatigue or overworking
  • History of the disorders which result to inflammation of the joint such as polyarteritis.


  • Take plenty of rest especially the affected area for fast healing of the condition.
  • Apply heat on the affected area to lessen the pain. Heat can be in the form of an electric heating pad, heat lamps, and hot compresses. Another alternative is taking a hot shower is also good for the condition.
  • Perform exercises such as swimming in a heated pool to lessen the spasm and stiffness of the affected muscles.
  • Use the prescribed non-steroidal anti-inflammatory drugs (NSAIDs) such as acetaminophen, ibuprofen and aspirin or clycooxygenase-2 inhibitors to lessen the pain and the inflammation.
  • Massage gently the painful areas to lessen the inflammation and the pain.
  • Perform some relaxation and breathing techniques such as yoga to prevent stress.
  • Biofeedback for the condition to relax the contracted muscles. Biofeedback uses different relaxation exercises that includes deep breathing, meditation, which focusing the thought and letting go of negative emotions, and guided imagery, which is concentrating on specific image such texture and color of an orange to focus the mind and feeling more relaxed.
  • Injection of the prescribed cortisone to the affected area to lessen the pain and the inflammation.


  • Perform general conditioning exercises and stretching is needed to lessen the pain caused by fibrositis.
  • Avoid drinking alcohol and caffeine to prevent difficulty in sleeping.
  • Avoid straining the muscles of the shoulder such as lifting heavy weights.
  • Avoid spasms and cramping of shoulder muscles by performing measures that lessens the stress.

How to treat ischiogluteal bursitis

November 20th, 2017 | Posted by corinne grace in Being Prepared - (Comments Off on How to treat ischiogluteal bursitis)

Ischiogluteal bursitis is a condition that happens in the hip joint. In this condition, the affected bursa is found between the ischial tuberosity or part of the pelvic bone and the tendon of the hamstring muscle. The hamstring muscle is found at the bottom of the pelvic bone and is connected at the top end of the tibia or the lower leg bone.

Causes of ischiogluteal bursitis

  • Prolonged and repetitive activities that puts plenty of stress on the affected area.
  • Prolonged sitting on hard surfaces
  • Performing activities that requires repetitive kicking, jumping and running
  • Direct blow to the ischiogluteal bursa such as falling down on hard surface
  • Poor core stability
  • Stiffness of the joint of the hips
  • Inappropriate and excessive training


    Pain while flexing the knee against resistance.

  • Neural tightness
  • Poor biomechanics such as excessive length of stride
  • Chronic gout and ischial pain
  • Inadequate rehabilitation from previous injury on the buttock
  • Inadequate warm up
  • Leg length discrepancy


  • Pain while stretching the hamstring
  • Tenderness and pain in the ischial tuberosity
  • Pain while flexing the knee against resistance
  • Pain becomes severe when sitting
  • Severe pain while walking, running, kicking, jumping, climbing stairs and sitting on hard surface
  • Pain while accelerating speed during running


  • Take plenty of rest especially the affected area during the first 72 hours after the symptoms of bursitis is appears.
  • Use a cane for a short period to lessen pressure placed on the affected area when moving around.
  • Apply ice pack on the affected area for at least 3-4 times every day for the next 24-48 hours to lessen the inflammation and the swelling. Avoid ice directly on the skin. Wrap the ice pack using a towel or a piece of cloth before placing to the area to prevent frostbite and worsen the condition.
  • Heat can be applied to the area in the form of hot packs. Heat increases flow of blood and oxygen tension. Wrap heat packs in a towel before placing for at least 30 minutes, 2 times every day to lessen the spasms and the stiffness of the affected area.
  • Gradually increase movement of the injured joint to prevent stiffness or become frozen. With the help of the physical therapist perform strengthening exercise to restore the normal range movement of the affected area. the therapeutic rehabilitation exercises includes stretching exercises for flexibility of a tight hamstring muscles and lessen the pressure placed on the bursa and strengthening exercises to restore muscle imbalances and lessen the symptoms.
  • Prescribed corticosteroid injection where it is injected into the bursa to lessen the pain and the inflammation. Corticosteroid is a hormonal substance that lessens the inflammation. This medication is mixed with a local anesthetic and works on the joint within five minutes.
  • In a glass filled with warm milk add 2 tablespoons of turmeric. Consume this mixture at least two times every day. Turmeric is rich with anti-inflammatory properties that lessen the pain.