Pain Triggers And Knee Exercises.

Dear Readers,

In this week’s blog from www.orthomedical.in, In this fast moving life we forget the simplest daily activity carried out wrongly can lead to pain, with regular use of these stressed or strained muscles can worsen the condition of pain. The pain doesn’t kill but becomes intolerable. Lets get know a few common Pain triggers and knee Exercises. We came across this article in http://www.webmd.com/ and wanted to share this with our readers.

Knee pain can be caused by a sudden injury, an overuse injury, or by an underlying condition, such as arthritis. Treatment will vary depending on the cause. Symptoms of knee injury can include pain, swelling, and stiffness.

The pain can be triggered due to the daily activities carried out wrongly. Often we blame our pain on the simple choices we make every day. Some of the examples are given with solutions to rectify them:

1.Pain Trigger: Wearing Sandals

 Starting with Flip-flops and foam – soled sandals, they provide poor arch support, leading to pain in the feet, ankles and knees.

Solution: Wear shoes with arch support. When you know you’ll be walking a lot, opt for sneakers. When you  know you’ll be walking a lot, opt for sneakers.

2.Pain Trigger: Wallet

 The wallet can be a real pain in the back and the buttocks, and it can even lead to shooting pains down one leg. Tucked in a back pocket, it may lead to compression and irritation of the sciatic nerve day after day. A fat wallet may also put the spine slightly out of alignment, causing muscle tension.

Solution: Remove your wallet before sitting, especially in the car.

3. Pain Trigger: Driving vehicles

Many people driving car, set their seat at the wrong angle. If the seat is reclined, you may slouch forward to grip the steering wheel. This pulls your head away from the headrest and can cause neck pain.

Solution: Put your car seat in an upright position that supports your head and lower back. The steering wheel should be within easy reach, so your arms are slightly flexed and relaxed.

4. Pain Trigger: Watching TV in a wrong position

Even down time can be a source of aches and pains. Do you often lie across the couch with your head turned toward the television? You’re setting yourself up for a sore neck — especially if you fall asleep in that position.

Solution: Maintain good posture even when you’re relaxing. Sit up straight on your couch and make sure your TV is not positioned too high

5. Pain Trigger: You’re Baby

The simple act of lifting your baby out of the crib each day can lead to de Quervain’s tenosynovitis. This is a repetitive stress injury that causes pain and swelling in the wrist and thumb.

Solution: Learn to lift your baby without straining the wrists. Place your hands under the back and buttocks, and lift with the bigger muscles of your arms.

6. Pain Trigger: Lifting objects With the Back

A top source of back pain is lifting the wrong way. A common mistake is curving the back forward to grab an object, and then straightening the back as you lift. This forces your back muscles to take the brunt of the burden. Twisting while you lift is another problem.

Solution: To lift properly, bend the knees and hips until you are squatting. Keep the back upright.  Grab the object and lift with your muscles by straightening your knees.

Stretching exercises to reduces the pain:

 Hamstring Stretch

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Stretching improves range of motion and keeps you limber. Warm up with a five-minute walk. To stretch, lie down. Loop a bed sheet around your right foot. Use the sheet to pull the leg up and stretch it. Hold for 20 seconds, and then lower the leg. Repeat twice. Switch legs and repeat twice.

Calf Stretch

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Stretching exercises also help prevent pain and injury. To do a calf stretch, hold onto a chair for balance. Bend your right leg. Step back with your left leg, slowly straightening it behind you. Press your left heel towards the floor. You should feel the stretch in the calf of your back leg. Hold for 20 seconds. Do the stretch twice, and then switch legs. For more stretch: Lean forward, bending the right knee deeper. Don’t let the right knee go past your toes.

At Orthomedical we have Joint max , people can wear this while performing their daily course of activities, like walking, climbing stairs, before and after exercises, sitting and working in front of the desk for long hours. People all over the world have been using it over the few years.

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This information is not intended to replace the advice of a doctor. Orthomedical.in and Sivaleen Inc disclaims any liability for the decisions you make based on this information. You are receiving this email as you have subscribed to Orthomedical’s newsletter or had make an enquiry with us or had bought a product from us. If you do not want to receive this mail in future or had mistakenly subscribed to it, please do reply to this mail by mentioning “remove” in the subject line.

 

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CELEBRATE YOUR FREEDOM FROM PAIN ON THIS INDEPENDENCE DAY

Dear Subscribers,
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KNEE PAIN AND TREATMENT

In this week’s blog from orthomedical.in, we shall consider one of the most common forms of pain –knee pain. Knee pain is the most common musculoskeletal complaint that brings people to their doctor. With today’s increasingly active society, the number of knee problems is increasing. Knee pain has a wide variety of specific causes and treatments. Let us now examine some measures to prevent and treat knee pain.


PROTECT 
Protect the knee from further trauma. This can be done with knee padding or splinting.

REST the knee. Rest reduces the repetitive strain placed on the knee by activity. Rest both gives the knee time to heal and helps to prevent further injury.

ICE the knee. Icing the knee reduces swelling and can be used for both acute and chronic knee injuries. Most authorities recommend icing the knee 2 to 3 times a day for 20-30 minutes each time.

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JoinMAX is recommended for people who feels sore or painful when stepping up/down stairs or moving the knee-joint, have swollen or stiff knees after movement or in the afternoon or evening, have as stiff movement and feels uncomfortable around the joints, feel painful around the knee-joints at changed or cloudy weather and are aged with degenerative arthropathy or needs to prevent such diseases

COMPRESS the knee with a knee brace or wrap. Compression is another way to reduce swelling.

ELEVATE the knee. Elevation also helps reduce swelling. Elevation works with gravity to help fluid that would otherwise accumulate in the knee flow back to the central circulation. Prop your leg up when you are sitting, or use a recliner, which naturally elevates the legs.

Knee Pain Prevention

Knee pain has a host of causes. Many types of pain are difficult to prevent, but you can do some general things to reduce the likelihood of sustaining a knee injury.

Stay Slim Staying slim reduces the forces placed on the knee during both athletics and everyday walking and according to some medical research, reduces osteoarthritis. Keeping your weight down may also reduce the number of ligament and tendon injuries for similar reasons.

Keep Limber, Keep Fit Many knee problems are caused by tight or imbalanced musculature. Stretching and strengthening, therefore, also help to prevent knee pain. Stretching keeps your knee from being too tight and aids in preventing both patellofemoral syndrome and iliotibial band syndrome.

Exercise Wisely If you have chronic knee pain, consider swimming or water exercises. In water, the force of buoyancy supports some of our weight so our knees do not have to. If you don’t have access to a pool or do not enjoy water activities, at least try to limit hard pounding and twisting activities such as basketball, tennis, or jogging.

Protect the Knee Wearing proper protection for the activity at hand can help avoid knee injuries. When playing volleyball or when laying carpet, protecting your knees may include kneepads. When driving, knee protection may include wearing a seat belt to avoid the knee-versus-dashboard injuries as well as injuries to other parts of your body.

11 Exercises that help decrease knee Pain

In this week’s blog, we focus on 11 Exercises that help decrease knee Pain. We came across this article in Sparkpeople and wanted to share it with our subscribers.

Knees are the most commonly injured joints in the body. Considering that when you simply walk up stairs, the pressure across your knee joints is four times your body weight, it isn’t surprising. Simple, everyday wear and tear can end up hurting your mobility.

But it’s not too late. Like a rusty door hinge, with care and maintenance, your knees can be trouble free. Even if you already experiencing problems, exercising the muscles surrounding the knee joints— Quadriceps (front of thigh), Hamstrings (back of thigh), Abductor (outside thigh), and Adductor (inside thigh)—will help make your knees stronger and less susceptible to injury. Exercise keeps your joints from stiffening and provides needed support, making movement easier and reducing pain.

Here are some exercises, for reference purposes, you can do to both stretch and strengthen the knee area:

STRETCHES

  1. Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 – 10 seconds and release. Repeat 5 times on each leg.
  2. Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
  3. Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 – 5 inches off the floor. Hold for 5 – 10 seconds, then release. Repeat 5 times on each leg.
  4. Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.

STRENGTH TRAINING

 

  1. Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.
  2. Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
  3. Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
  4. Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
  5. Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 – 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
  6. Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too!
  7. Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.

Depending on your current level of activity and mobility, a good start is 3 stretching and 3 strengthening exercises, 3-4 times a week. Stretching can be (and should be) done everyday if possible to prevent stiffness and achy joints. These stretches can be done a few times a day if needed.

BONUS TIP: If you have increased soreness after doing these exercises, it may help to ice your knee or knees for 10 – 20 minutes. Place a bag of ice (or frozen vegetables) over the joint, with a towel between to protect the skin. Elevate your leg on a chair if ice alone is inadequate.