INPUT ARTICLE: Article: Use your abdominals as much as possible and your arms as little as possible, and hold yourself off the ground for several seconds. Continue doing crunches for the recommended number of repetitions, keeping your heels to the ground and your abdominals contracted the whole time.

SUMMARY: Bring your head and shoulders up towards your hips in a typical crunch motion. Lower your head and shoulders back to their original position.


INPUT ARTICLE: Article: After 24 hours, the swelling should start to go down if you properly elevate and ice the toe. You can then buddy tape your broken pinky toe to its neighboring toe to help stabilize it.  Place a cotton ball between your pinky toe and the toe next to it. Wrap the pinky toe with medical tape and then wrap the pinky toe to the neighboring toe. Make sure the tape is snug around your toes but is not cutting off blood circulation to your toes. It just needs to be tight enough to provide some support to the broken toe. You should change the cotton ball once a day and re-wrap the toes together so the area stays clean and stable. Do this until the swelling goes down and your toe starts to heal. Once the swelling is gone, you should wear shoes with a solid, comfortable sole to protect your toe. If you can wear shoes comfortably without irritating your broken toe, it may okay to start walking around on it. Go easy and only walk for short periods of time, as you do not want to put too much pressure or stress on your healing toe. Your toe may feel sore or stiff when you walk but this should go away once your toe starts to stretch out and get stronger.  After walking around, you should check the toe for any swelling. If it appears swollen or irritated, ice it for 20 minutes every hour and elevate it. Most broken toes will heal with the proper care within four to eight weeks.

SUMMARY: Tape the pinky toe to its neighbor. Avoid wearing shoes or only wear open-toed shoes. Start walking again once your toe begins to heal.


INPUT ARTICLE: Article: A pinched nerve occurs when a nerve is damaged in some way and unable to fully send its signals. It is caused when a nerve gets compressed, which can be due to a herniated disc, arthritis, or bone spurs. You can also get a pinched nerve from other situations and activities such as injury, poor posture, repetitive motions, sports, hobbies, and obesity. Pinched nerves can occur all over the body, although they are most common in the spine, neck, wrists, and elbows.  These conditions cause inflammation, which constricts your nerves and causes them to become pinched. Poor nutrition and general health can worsen a pinched nerve. This condition can be reversible or irreversible, depending on the severity of the case. A pinched nerve is essentially a physical obstruction of body’s wiring system.  The symptoms of a pinched nerve usually include numbness, minor swelling, sharp pain, tingling, muscle spasms, and muscle weakness. A pinched nerve is typically associated with shooting pains in the affected area. These symptoms happen because the nerves are not effectively sending signals through the body due to the compression or obstruction to your nerve. Once you diagnose your pinched nerve, you need to start taking care of yourself. You should stay off of the affected body part or use it less.  Repetitive use of muscles, joints, and tendons that have caused the compressed nerves will make it worse. This is because the surrounding areas continue to swell and constrict the nerve. The easiest way to get a bit of immediate pain relief from any compressed nerve is to rest the pinched nerve and the surrounding area until the swelling and compression completely subsides.  You should avoid flexing and moving the area of the pinched nerve so you don't pinch the nerve even further. There are certain movements that cause your symptoms to immediately get worse, and these movements should be avoided if at all possible. If a certain movement or position causes increased symptoms and pain, isolate the injured area and avoid doing that movement. In the case of carpal tunnel, a common injury that is caused by a pinched nerve, keeping the wrist straight during sleep and avoiding any bending of the joint will provide the most relief from any compression. Sleeping extra hours is the natural way for your body to repair damage. If necessary, take the time to sleep extra hours each night until you feel better or the pain subsides.  A couple hours of extra rest for your body and the injured area should help decrease the symptoms significantly. This works directly with limiting overuse. If you sleep more, you are moving less. Not only will you not overuse the affected area, your body will have more time to heal itself as you sleep. There may be times where you cannot rest the affected nerve as much as you want because of work, school, or other obligations. If this is the case, you can wear a brace or splint to immobilize the injured area. This will allow you to do some basic work like usual.  For example, if the pinched nerve is in your neck, use a neck brace to help hold the muscles still throughout your day. If your pinched nerve is the result of carpal tunnel syndrome, use a wrist or elbow brace, also known as a volar carpal splint, to avoid an unnecessary movement.  Braces can be found at most retail drug stores. Follow the instructions provided with the brace. If you have any questions or concerns, consult your doctor for additional help. A pinched nerve is often accompanied by swelling, and swelling can compress the nerve even further. To help reduce swelling and increase circulation, rotate between periods of using ice and heat on the area of the pinched nerve, which is a method called hydrotherapy. Apply ice for 15 minutes 3-4 times a day to help reduce inflammation. After that, apply a heat pad to the affected area for 1 hour for 4-5 nights a week until your symptoms get better.  Place an ice pack, either a store bought one or a homemade one, over the affected area with light pressure. The pressure will help to cool the affected area.  Keep a soft cloth between the ice pack and your skin to prevent any burns from the cold. Do not use for more than 15 minutes because it slows blood flow, which stalls healing. Use a hot water bottle or a heat pad after icing to encourage blood flow, which can help to speed up the healing process. Do not heat for over an hour because it can increase inflammation. You can also take a hot bath or soak the pinched nerve in hot water to relax the muscles in the area and increase blood flow. Applying pressure to the pinched nerve can help to relieve tension and reduce pain. Get a full body massage to help induce relaxation in all your muscles, relaxing the affected area as well. You can also get a gentle, targeted massage of the area near the pinched nerve. This will offer more specific relief and help the nerve to heal.  You can also massage the affected area yourself to get some relief. Gently knead the area with your fingers to increase blood flow and loosen any muscles that may be contributing to the compression of your nerve. Avoid intense deep-tissue massage or heavy pressure because this could apply unnecessary pressure and worsen the pinched nerve. Many over-the-counter pain relievers are great for treating a pinched nerve. Try taking non-steroidal anti inflammatory drugs (NSAIDs) such as ibuprofen and aspirin to reduce any swelling and pain. Follow the instructions provided with your medication and review all warnings. Consult a doctor if you are unsure about dosing or side effects, especially if you have other medical problems or take other medications. If the symptoms and pain subside but continue to come back over the course of several weeks or months, consult your doctor for help.  Even if the suggested methods to alleviate symptoms were originally helpful, if they no longer provide relief, you need to get the area checked.  You should also see a doctor if you feel constant numbness or pain in the area despite minimal use or if the muscles in the affected area feel weaker over time. Seek immediate treatment if the symptoms are severe or the area feels cold or appears very pale or blue.

SUMMARY:
Recognize a pinched nerve. Notice the symptoms. Avoid overuse. Get some sleep. Use a brace or splint. Apply ice and heat. Get a massage. Take pain relieving medication. See a doctor.