Myofascial Release Aka Foam Rolling

Tight muscles, limited Range of Motion, pain while working out? If you are working out on a regular basis, you will experience one or more of those problems at least once. To prevent or eliminate such problems, you should integrate Self Myofascial Release (SMR) aka Foam Rolling into your training-regimen.

How does SMR work?

SMR relations on the principle of autogenic inhibition. Autogenic Inhibition is a mechanism that prevails the muscles from exerting too much pressure on bones and tendons, to reduce the risk of injuries.

We have so-called Golgi-Tendon-Organs (GTO) in our body. The GTO is a proprioceptive sensory receptor organ and is located among muscle and tendon. If a muscle is contracted or stretched, the GTO senses the muscle tension and sends signals to the brain about the force being exerted to the muscle. If the tension increases so much, that a tendon could rupture, the GTO stimulates muscle spindles to relax the muscle and then preventing injuries.

A good example for autogenic induction is weightlifting or bodybuilding. Most of the weightlifters raise a heavy load until muscle failure. The massive amount of force being exerted by the weights activate the GTO and the GTO then signals the brain to relax the muscle to prevent ruptures and injuries.

How to do it?

GTO also helps in making stretching techniques very effective, because it is very sensitive to changes in muscle tension. This is where SMR comes into play. SMR on a foam roller is an inexpensive and very effective way to break down scar tissue and adhesions and thus increasing flexibility and performance. Ten Minutes on the foam roller every second day is all you need.

You can get a foam roller for $ 10-15 at Amazon or some other retailer. Most of them are 6 inch by 24 inch. But a pipe with the same ratio will do, too.

Once you have your foam roller, you can start with the exercises. Place the foam roller on the floor and get to work. Use your whole bodyweight to roll over the foam roller and try to locate tender spots (so-called 'Hot Spots') that feel tight. Once you locate a tight spot, you should hold that position until the pain diminishes or the spot feet softer (mostly 20-30 seconds).

There are some basic exercises you can do, but i encourage you to experiment with different positions and exercises as well. If you go to YouTube and type in “Foam Roller Exercise Video” you will get a great video on the best SMR exercises.


Harmstrings: Your Harmstring should be resting on the foam roller. Gently roll up and down the foam roller from the Gluteus to the knees. You can do this with either one or two legs at the same time.

Quadriceps: Same as with the Harmstring, but your Quadriceps should rest on top of the foam roller. Gently roll from the Hips down to the knees.

Gluteus: Sit down on the roller and support the weight with your hand. Then simply roll your butt.

Back: Lie with the roller positioned under your upper back. Cross your arms and roll down to the lower back and up again.


That's it. I can not stress enough, how well these techniques work. They will help you prevent injuries and increase performance in the gym. Just try it out and see for yourself. Definitely the best 10-15 $ i have ever spend.

Janis Thies

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Job Outlook for Speech Therapists, 2011 and Beyond

Speech and language therapists can expect a highly favorable job outlook in 2011 through at least 2018.

The Bureau of Labor Statistics' Occupational Outlook Handbook, 2010-11 Edition reports that a “faster than average employment growth” is expected for speech therapists. “Faster than average,” according to the BLS, is an increase of 14-19 percent.

In addition, according to the BLS, employment for “speech pathologists is expected to grow by 19 percent from 2008 to 2018, faster than the average for all occupations. disorders and associated speech, language, and swallowing impairments increases. Medical advances also are improving the survival rate of premature infants and trauma and stroke victims, who then need assessment and sometimes treatment. ”

The BLS continues: “Employment in educational services will increase with the growth in elementary and secondary school enrollments, including enrollment of special education students. with disabilities. Greater awareness of the importance of early identification and diagnosis of speech and language disorders in young children will also increase employment. ”

Job prospects also look good because many speech therapists will retire in the coming years, according to the BLS. Those speech therapists who speak Spanish also should see their job prospects positive. In addition, those therapists willing to relocate to areas of the country that do not have as many therapists also should have no trouble finding employment.

As for salies, the BLS reported that “[m] edian annual wages of speech-language pathologists were $ 62,930 in May 2008. The middle 50 percent earned between $ 50,330 and $ 79,620.The lowest 10 percent earned less than $ 41,240, and the highest 10 percent earned more than $ 99,220.

Speech therapists who work in nursing care facilities tend to receive the highest salies; the BLS reported that the average annual median salary for speech therapists serving in nursing care facilities was 79,120 in 2008.

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The Proper Rehab For a Twisted Knee

Telling someone you have twisted your knee can be confusing to many. Many people do not know what possible problems can exist from a knee that has been twisted. However if you have twisted your knee to the point that there is severe pain or, you notice some instability in the knee you may want to have your orthopedic doctor examine your knee further.

A twisted knee could involve possible ligament damage if the injury was sufficient and, the ligaments of the knee are treated differently depending on which one may have been injured and to what degree. For most of us we may have a slight twist or stepped down wrong from a step for instance and felt a slight twinge when turning or pivoting. In that case try the following steps.

1. Immediately apply ice or a cold pack to the knee. 30 minutes several times day will help with the swelling and give you some pain relief. Do not apply the cold directly to your skin. Wrap your knee in a towel or other material to avoid possible skin irritation.

2. When using cold therapy always elevate your leg. elevating your leg a lttle higher then your heart helps with keeping the inflammatory process to a minimum. Elevating your leg higher then your heart also helps gravity take some of the fluid out of your knee.

3. Try taking an anti-inflammatory to control the swing is something you want to consider. Medications such as Aleve, and Motrin, for instance are effective in controlling swelling but large doses can be toxic your liver. Find out what your doctor will allow you take if you have had previous GI problems.

4. Walking can be of course a little more difficult and you may want to consider using a single point cane to help take the pressure off your affected knee. To use the cane correctly although please be sure to place it in the opposite side of the injury. For instance if you have twisted or injured your right knee place the cane in your left hand.

5. There should be a noticeable difference in pain and swelling within two to three days. if not I would recommend a visit to your orthopedist for further evaluation.

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How to Get Rid of Tight Calves and Leg Pain

Athletes generally speaking, get rid of muscle problems through clearing pains in warm up or down exercises – but in this book we also use machines to do the warm down down for us, as they add to warming down practice by being able to increase bone and immune cell growth.

This increase in immune cell growth is extremely important for the athlete, especially the athlete who gets run down easily – and the condition of the athlete is always a concern for the coach driving for a better performance.

Poor circulation of lymph and blood during the recovery phase is actually the main reason for getting athletes getting run down
I see footballers getting their cramping calves massed during finals where there is everything at stake.

It's only natural to rub the sore spots. But how professionally incompetent is that?

Here, I'll explain:

When the sciatic nerve is excessively tight, the Achilles tendon becomes tight.

When the sciatic nerve is not tight, the muscles of the leg relax. Right?

So if your thinking is really competent after I show you how to, you are going to be boosting the sciatic neuron flow across the heel with the high speed oscillation machine I use to relax the muscles of the lower back and butt.

Across the heel the sciatic nerve is most accessible. The heel is the half way point for the nerve and is the one single place that works well for relaxing the Achilles tendon through boosting neuron flow in the sciatic nerve.

I remember when I was really into training, jogging to and from the rowing club first thing in the morning and the Achilles or Calcaneal tendon was stiff as …

Naturally enough when I was a young budding athlete, I did not realize that all the muscles on the inside and outside of the pelvis caused the sciatic nerve routing to become distorted, which heightened up the calves so that sometimes I had to hobble about.

Now I can show you how to avoid tight calves and leg pain.

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Think About How Horrible This Is For 1 Minute

On average we men spend 19 years disabled before death

On average, you women spend 14 years disabled before death

And chlorinated water can play a major part as one of those silent environmental destroyers that sneak up when we do not expect them and quietly, without any fuss, disable us.

Water Supply additives tend to deaden beneficial bacteria as well as “protect” us from disease.

Some of the potential dangers of chlorine in baths, showers, pools, and cleaning products cause skin allergies, cancer, sinus and lung problems.

Studies have proven time and time again that chlorinated water causes skin irritations and eczema, let alone internal disorders.

Aside from eczema, individuals with seborrhea, psoriasis, and acne can experience worsening of their conditions.

Most water supply author use chlorine for disinfection purposes. However, what water suppliers do not act upon, is that the chlorine hardens arteries, irritates skin, destroys body proteins, aggravates asthma and sinus conditions, allergies, and most of all, creates respiratory problems.

People who drink chlorinated water have been found to be more susceptible to rectal and bladder cancer.

How does this work?

The skin absorbs chlorine. And Chlorine is the kind of toxin that is used in swimming pools to rid bacteria. That can be just as harmful by ridding the good, life supporting bacteria as well, leaving that water lifeless!

So when you take a shower or you bathe in the chlorinated pool, your body is absorbing a lot of chlorine.

Chlorinated water destroys the vitamin E and polyunsaturated fatty acids found in the body. It generates toxins which create free radicals.

Some tests even showed that the absorption of chlorine is far higher when an individual is taking a bath rather than simply drinking the water.

When you take a hot shower, your pores are opened, when this happens, the whole body will work similar to that of a sponge. Chlorine vapors are inhaled and absorbed by the skin and they go directly into the bloodstream.

This is much faster than drinking the water as chlorine still has to pass through other organs of the body.

Lucky for us, the ozone bubbles vaporize chlorine out of the bath quickly.

The ozone bubble baths separate chlorine from the bath water and send it into the atmosphere where you can vent the chlorine out the window, or through the vents within 30 seconds of starting up the bubble machine.

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Hamstring Muscle Injuries: Prevention and Care

The hamstring muscles are a group of three muscles located on the back of the thigh. The names of the three muscles are: Semitendinosis, Semimembrinosis, and Biceps Femoris. Most often hamstring injuries will occur in athletes, but they can occur as well in individuals who do not engage in athletic activities. Sports that require running in any form will have more injuries of this nature than other types of sports. The majority of the injuries are of excessive stretch of these muscles beyond their normal range of motion (ROM), due to moving the muscle too fast. This type of injury causes strains or sprains resulting in micro tears. The tears can affect a few to several fibers. These tears, if not excessive can go undetected at the time of the injury. If the tear is more intense, with the teething only of more than a few fibers, there will be pain. Should the tear be even more severe, it may indicate a ruptured muscle.

Another type of injury can be the “hit” or a heavy “blow” to the muscle itself. A type of injury occurring in sports, such as, football, soccer, rugby, and hockey. This type of injury will result in a contusion in the area of ​​the hit. Due to the internal bleeding caused by the hit, there will be immediate discoloration with swilling and a bulging. These symptoms will typically worsen in the next several days. It is extremely important that you take immediate action to minimize the injury. Ice should be applied as soon as possible. The ice should be applied for 20 minutes every 2 hours during the waking hours. Use a thin towel or washcloth over the over area before applying the ice. This may reduce the amount of cold, but it will protect the skin from injury because of excessive cold.

The injuries that occur are classified in 3 grades with different types of symptoms for each grade.

Grade 1:

  1. There will be a feeling of tightness in back of the thigh.
  2. Walking may not be impaired, and the individual can walk without difficulty.
  3. There might be minimal swelling, or no swelling at all.
  4. The knee can be bent without pain or just slow pain.

What to do:

  1. Apply a compression bandage to stabilize the muscles from excessive movement.
  2. Apply ice for the first 48 hours as described above, after which heat applications can be started.

Grade 2:

  1. Walking is impaired and pain is present with every step.
  2. There may be swelling in the area of ​​injury.
  3. Bending the knee is painful and straightening the leg may be difficult, and even impossible.
  4. Putting pressure against the area will elicit pain to some degree.

What to do:

  1. Use ice for 20 minutes every 2 hours as described above. Should be used at least for the first 48 hours or more.
  2. Use a compression bandage.
  3. Crutches should be used to keep pressure from being put on the injured muscles.
  4. See your healthcare provider to evaluate the injury. They will apply the proper treatment, such as massage, electrical muscle stimulation (EMS) and ultrasound (US) as therapy.
  5. They will probably instruct you on starting therapeutic exercises for strengthening the muscles and speed up the healing process.

Grade 3:

  1. Walking without the aide of crutches will be extremely difficult.
  2. Pain can be very severe.
  3. Swelling will occur almost immediately, and there will be a visible bulge in the muscle.

What to do:

  1. Apply ice immediately.
  2. Use a compression bandage.
  3. Keep the leg elevated.
  4. Use crutches. Do not try to walk without the use of crutches.
  5. Should definitely see their healthcare provider for consultation. He / she will evaluate the extent of the injury and institute the proper treatment. In some very severe cases where there has been excessive injury, surgery may be required.

When injured in any fashion, the individual should be cognizant of the fact that they are the ones to take immediate action to care for the injury. In doing so, more serious consequences can be avoided. Injuries of this type tend to become chronic if not treated properly. When they do become chronic, re-injury will occur on a more frequent basis. So, do take heed that you need to take charge of your own home care.

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Stretches That Help Avoid Leg Pain

Many people deal with leg pain because they are constantly using their legs and not exercising them properly. Fortunately, with the right exercise you can actually relieve some of the leg pain that you may be dealing with. This can be a fantastic way to have a brand new outlook on life if you are constantly suffering with any type of leg pain while you walk, sit, or even sleep at night. Certain leg stretches will help work different muscles in the legs, allowing them to move easier when you are walking or going about any particular task in your daily routine.

One leg stretch that you can try actually works the hamstrings, which are located in the back of your thighs. Many people deal with tight hamstrings that may cause lower back problems and horrible leg pain. In some cases, regular hamstring stretching and exercising can relate to charlie horses that you may experience during the day or while sleeping at night. For this particular exercise, you will want to bend your knees and keep your back straight. Gentle stretch down with arms straight out and try to touch the ground. You will feel the back of your thighs tingling as you do this particular stretch. The hamstring stretch will also help to tone the muscles in the thigh area.

Many individuals may also have piriformis pain. The piriformis muscle is located in the glutes and if it is tight, the person may experience pain in the legs and buttocks. In order to have the piriformis muscle stretched and exercised you will want to sit on the edge of a comfortable chair with your back completely straight. Your feet should be resting flat on the floor and your abdominal muscles should be tightened. Lift your right foot and rest its ankle on the left knee. Lower your torso so that you are reaching for the knees and hold this position for about thirty seconds or so. You should only go so far as to feel a little bit of tension in your glutes.

The quadriceps stretch is another one that is fantastic for any type of leg pain. This particular muscle is important to keep exercised because it is responsible for allowing a person to lift their knees. For this stretch, you will want to stand completely straight. Be sure you are near a table or chair and gently rest your right hand onto it. Lift your left knee and hold it in the back of your leg with your hand, touching your thigh, for about thirty seconds. You will want to switch legs and hand positions frequently.

Any one of these stretches can completely transform your life and help hide and avoid pain in the legs. Whether you're an athlete who needs more flexibility in their legs or you are just someone who wants to be able to walk without feeling so much pain, simple exercises can be done in order to keep the muscles of your thighs and calves healthy.

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Knee Replacement With Cement Fixation

Having your knee or knees replaced is something that many Americans have to face each year. After having tried other conservative measures, there may be no other choice then to have the procedure done to alleviate the pain once and for all.

Depending on your age, your orthopedic surgeon may determine that having your prosthetic components cemented may be the best option to take. Usually you will find patients over 65 having their knee components cemented in place. Those of you who are younger may be in line for an un-cemented replacement replacement.

The advantages of a cemented knee replacement is that you can immediately bear your full bodyweight after surgery. In most cases though you are given instructions to weight bear as tolerated initially on the affected leg.

The dis-advantages of a cemented replacement is if you ever need a knee revision from either excess wear and tear on the prosthesis or an infection develops, the cement will have to be chipped away during surgery. In doing so causes some further damage to the end of the femur and top of the tibia where the components were fastened.

This is why most cement knee displacements are completed on older individuals. The physical demands that are placed on the knee are less then the youngger patient. it is generally accepted also that they will not outlive the replacement therefore it will not have to be reviewed.

You as a patient should discuss this option with your orthopedic surgeon prior to surgery so that you have an understanding what procedure the surgeon will use.

You as the patient will not be able to tell physically after the surgery what procedure was used until you start physical rehabilitation. If you are a healthy vibrant babyboomer for instance then more than likely your surgeon will choose to go with an un-cemented replacement. It can also depend on what the surgeon finds when it gets into your knee regarding your bone stock and soft tissue condition surrounding the knee.

Ask your surgeon during your consultation prior to surgery what he will recommend.

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What Is Physiotherapy and Is It Something You Should Consider for Your Pain?

Whether due to trauma or repetitive motion, which over time can cause injury, the result is the same: pain and limited range of physical movement in that region of your body. The method you use for treatment is the focus of this article. We are human beings who dislike any deterioration in our health and most of us will look for the easiest and quickest means of relieving the discomfort. Against our better judgment, rather than seek the advice of a doctor, we open a bottle of something – generally speaking something that is available over the counter, in hopes of feeling normal and pain-free. While this is not the worst thing you can do, after all, many over the counter drugs contain an anti-inflammatory, which will assist in decreasing the throbbing and swelling, depending upon the severity, you may need something more to encourage healthy tissue and / or muscle. If you are noticing that things are not improving, it is time to see what sort of rehabilitation physiotherapists can offer you. The last thing you want is something that is solely simple to treat with physiotherapy becoming such a nuisance that you find yourself in constant pain or in need of surgery.


If your pain is the result of sudden impact, sometimes a car accident or falling on an ice patch whilst walking, this is quickly identifiable. You experience trauma and whether it is immediate or does not occur for another two or three days, the site of the crash or blow swells and the discomfort is unbearable. Indeed, so much so, you are unable to ignore it. Quite often if you are unsuccessful in getting relief as quickly as you might like, you arrange a visit with your doctor who will suggest various forms of treatment, the most common of which is physiotherapy. This is excellent advice because quite frankly analgesics can only do so much. Although they do offer temporary relief, they are just that: temporary. Anything in pill form is designed to treat the symptoms, but to see any actual improvement in your overall health, if your doctor has suggested physiotherapy; you will see benefits that are not only immediate, but also permanent.

Repetitive Motion Disorder / Syndrome

What happens when one day, seemingly out of nowhere and for no discernible reason, do you wake up with your wrists swollen or your knees aching or with a stiff elbow? Although you may not trace it to something specific, such as a fall or accident, you have pain and swelling that suggests you have some disability that must immediately be addressed. Indeed it was easy to reach into your highest cupboards the other day; today doing so causes you considerable agony. Maybe you found that when you work at the computer all day, as the majority of professionals do, over prolonged periods of time you notice that your wrists just hurt! An avid runner for many years, what used to give you relief from stress and be enjoyable is no longer either. “What happened?” you ask yourself.

When symptoms such as these can not be traced back to a specific event, the likely culprit can often be a repetitive motion syndrome, such as carpel tunnel disorder or tendonitis. What has occurred in this instance is that with the continued motion of running, typing, playing tennis or something along these lines that is repeated numerous times through the day over a period of years has caused injury to that region of your body. Again, similar to a sudden impact injury, we are inclined to first self medicate with a pill and when this proves useless, we see a doctor. He or she will more often than not suggest you see a group of physiotherapists who will work wonders on your health and suggest a specific form of treatment to rid you of your disability.

What Can Physiotherapy Do For You?

Depending on the severity, your rehabilitation process may be slow or your results immediate. However they will be permanent and more importantly, have you avoiding surgery. Your physiotherapists will target the area with specific exercises which purpose is to strengthen the muscles and tendons at the injury site. As an example, if you have a carpel tunnel syndrome, the result of typing on the computer 8 hours a day, five days a week, your physiotherapists will both work to target the area, so decrease the discomfort but also teach you new ways to type , to avoid future injury. Sometimes part of physiotherapy might be to teach you to move your arm, knew, elbow or other affected area to move in the opposite motion.

As an example, when your body is letting you know that it wants you to stop doing whatever is causing the pain, with exercises given to you by the physiotherapists, you will counter the discomfort by doing the opposition motion. This is just one of numerous exercises you that will benefit you in your rehabilitation and help restore you back to health.

The important thing to understand about doing anything physical is that it can result in injury, pain and sometimes disability. Treating the symptoms will only offer you temporary relief. Seeing physiotherapists will help get you started on a treatment program that will net you lasting and permanent results. As the expression goes, “Anything worth having is worth working towards”, in this vein, please do not expect anything to be instant. Whether you are considering physiotherapy for trauma or a repetitive motion disorder, be patient, do the exercises that are prescribed to you and you'll soon reap the benefits that physiotherapy has to offer.

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Rotator Cuff Anatomy

Rotator cuff anatomy can not be examined without reference to the shoulder as a whole. The shoulder is a remarkable structure and one of the most involved joints anywhere in the human body. The cuff is an integral part of the shoulder and this is an examination of how they are both constructed.

I want to discuss how the shoulder works and give some detailed information on the complex nature of make up. I will try to answer a few of the common questions such as how the cuff made up? What is its major purpose? What does each of the muscles actually do?

Shoulder Anatomy

Firstly, however, let's take a look at the shoulder. The shoulder is essentially a ball and socket joint. It is a complex formation of bones, ligaments, muscles and tendons. It provides a great range of motion for your arm. The only downside to this intensive range of motion is a lack of stability. This makes the joint joint vulnerable to injury.

Why is the shoulder so potentially unstable? This is due to the physical characteristics of the “ball” and particularly the “socket”. The Glenhoid Fossa of the scapula into which is held the humeral head is very shallow, a little like a saucer. As a result, if the humerus is not fitted in snugly and securely. It can, ride up, or move excessively, this is often the case if the cuff is weak.

The majority of people who suffer with shoulder or rotator cuff pain can trace its origins back to a lack of shoulder stability. Indeed, a fair proportion of injuries, such as a rotator cuff tear or impingement, can be blamed on this same instability.

Let's take a detailed look at the shoulder.

The shoulder is effectively made up of three bones, and four muscles. The bones are called the

  • Scapula
  • Humerus
  • Clavicle
  • Or, in layman's terms
  • Shoulder blade,
  • Upper arm bone
  • Collarbone

There are other features present in the shoulder, such as bursa that enable the tendons to glide smoothly and the acromion but they are not significant features.

Rotator Cuff Anatomy

There are four rotator cuff muscles that connect the shoulder joint to the upper arm bone. Individually they are

  • Supraspinatus
  • Infraspinatus
  • Teres Minor
  • Subscapularis

It is the contracting and lengthening of these muscles and tendons that help to move your arm.

The muscles have two primary roles within the shoulder, namely, stability and movement. The have to work together to hold the humerus securely, whilst at the same time, enabling the joint to work through its great range of motion. All four of the muscles have a distinct role to play in controlling both movement and stability. That is why an injury or damage to anyone affects the function of the whole shoulder.

Rotator cuff anatomy is unique in the human body. There is no other joint like it. Not one that allows such a range of motion while generating the power of which the arm is capable. It is amazing to think that four relatively small muscles such as these have such an impact on our everyday lives.

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What Are the Best Shoulder Exercises for Rotator Cuff Injuries?

There are a number of different rotator cuff injuries that you can suffer, running from tendonitis to a full rotator cuff tear but the one thing that they have in common is that exercise will feature somewhere in the recovery program. But what are the best shoulder exercises for a rotator cuff injury and when should you start exercising again.

The important thing to remember with a rotator cuff injury is that if you exercise too soon or at the wrong time you will almost invariably make it worse, so always err on the side of caution; if in doubt do not exercise. To understand why I say this you first need to understand the different injuries and problems that can beset your rotator cuff.

On a sliding scale from the least severe injury to the most severe, tendonitis of the shoulder is at the bottom end of the scale. This is simply a strained or folded tendon which results in inflammation of the tendons. The inflammation causes pain or soreness in the shoulder. You need to rest your shoulder until the inflammation reduces; you can if you want help it along with ice packs and anti-inflammatory drugs but do not start exercising it until it has been pain free for a while.

If you exercise a shoulder that has tendonitis you may well end up with the next level of injury which is a shoulder impingement. This is where the tendon has become so swollen that it is actually getting trapped or impinged. There is one tendon in your shoulder called the supraspinatus tendon which actually runs through a channel of bone underneath your collar bone. When it becomes inflamed it can start to rub against the bone which causes a sharp pain especially when lifting your arm above shoulder height or reaching behind your back.

Again, refrain from exercise while you treat the inflammation. Most shoulder impingements will respond to rest, Ice and anti inflammatory drugs. In some extreme cases surgery is necessary to free up the impingement but always try the non-surgical route first. Once the infection has gone down you can start exe4rcising again.

If you ignore a shoulder impingement and try to work through the pain you will quickly start to damage the tendon by wearing it against the bone, the pain will get worse and your movement will become more and more restricted. Do not do it! Rotator cuff tears vary from partial tears to complete tears and you really do not want either if you can avoid it. Lots more rest, lots more ice and lots of anti-inflammatory drugs will help to reduce inflammation and let the tear heal. In severe cases surgery is an option. Only once the tear has healed, or been repaired should you start any form of exercise.

The exercise must be low weight, low resistance exercise. Do not start pushing weights. Do not make any movement that hurts as this is usually a sign of further damage being done. Steer clear of the gym. Try exercises that focus on the strength of the whole shoulder such as pilates or yoga. Shoulder injuries and in particular rotator cuff injuries are often thought about by aging and the changes in posture that come with it. By exercising the whole shoulder you get the balance back into your shoulder muscles helping you to not only heal but also to prevent future injuries.

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Ways to Strengthen Your Knees

The muscles that surround the knee being the quadriceps in front of the leg, the hamstrings in the back of the thigh and calf muscles all are involved in having a strong and functional knee. If one of these groups are not doing their job it can lead to muscle imbalance and associated knee pain or fatigue.

In this article I will mention just a few of the exercises that an older adult can do that will assist in strengthening their knees. Strong muscles act as a support brace for your knee. If that support has been weakened either through a previous injury or lack of physical activity the synagogues will either buckle upon standing or cause some discomfort when walking. If your orthopedist has ruled out a knee injury or severe osteoarthritis then muscle weakness could be the main issue.

For simplicity sake There are three exercises that will strengthen you in your leg and the muscles that support your knees.

1. Calf raises. Standing on a flat firm surface using a counter top or other non-moveable object stand up as up as high as you can on your tip toes and hold that position for a slow count of five. Complete 10 repetitions to start with working your way up to 20. These are also excellent for your standing balance.

2. Short-arc quadriceps exercises. Lie flat place either a roled pillow that is high and firm or take a five gallon bucket and place it under your knees. Place either a roled up blanket or pillow inside the bucket if the weight of your legs buckles the bucket. Lift your feet up in the air making sure the back of your knee does not lift off the bucket. Hold your feet in the air for a slow count of five. This will place direct emphasis on your thigh muscles. Complete 10 repetitions to start with working your way up to 20.

3. Straight Leg Raises. Lie down on a firm surface. Take one of your legs and straighten it out. take your opposite leg and bend your knee. Take both your arms and place them by your side. Lift the straightened leg up even with your opposite knee and hold that position for a slow count of five then lower slowly. Again start out with 10 repetitions and work your way up to 20.

Follow these exercises from one to two times a day. If you are consistent with these exercises you should see some results. As you get stronger then you graduate to more complicated exercises.

There are many exercises out there that will strengthen your knees and your entire leg. Find the ones that work for you and give them a serious try. Strong legs are needed for a strong foundation no matter what your age.

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Knee Replacement Surgery With An Un-Cemented Prosthesis

Having your knee replaced with an un-cemoted prosthesis has it advantages and dis-advantages. The advantages however outweigh the disadvantages depending on your age. Younger adults generally but not always get un-cemented components initially for several reasons.

Having components that are un-cemented are used for those patients that have healthy bone stock and quality. The un-cemented components have what is called a porous material that is built within them. This allows for your bone to grow naturally into the prosthesis giving them a more natural fit.

With an un-cemented prosthesis this will allow a youngger patient who is active and who typically outlives the original knee replacement to get a revision later down the road with out the damage to the bone stock that the cement causes over time. They are also easier to remove overall then the cemented replacements.

The dis-advantage with un-cemented components is that after surgery generally your weight bearing status will be modified for the first four to six weeks while the bone begins to grow into the implant. This however is only temporary and if allowed to heal properly will work just fine.

Many younger patients and some older ones too however can get something impatient after a couple of weeks and we as rehabilitation professsionals have to at times frequently remind the patient about their weightbearing precautions. Most patients I have found will at times exceed the precautions without further damage to the knee however constant non-compliance or total disregard for weightbearing precedations will have you back in the surgeons office in no time back on the operating table.

After surgery follow closely what your surgeons instructions are carefully and listen to your physical therapist and you will be on the path to a better quality of life in no time.

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Physical Therapy: What Can It Do For You?

Most people who have not had an injury or medical condition involving weakness or paralysis have not used the services of a physical therapist. They are not aware of the wide range of therapies used and the value of being able to function pain-free at their highest level.

At the beginning of each New Year, we begin to re- examine ways to renew ourselves, to restore our level of activity, and take care of any chronic overuse injuries. We are going to get fit. Because the human body is so complex, we often do not know where to start. Most of us do not want to have surgery or depend on a long list of drugs. So, then how can we improve our present state of function without injuring our body further?

Physical therapists not only study anatomy, physiology, kinesiology, manual therapy, body mechanics, and exercise, but are educated in prevention of injury, rehabilitation of injuries and ways to restore function to the best of a person's ability. In fact, physical therapy is the only profession that is trained to do all of these.

This therapist believes that not one specific manual or movement therapy can possibly be as effective as a combination of treatment techniques used as the treatment program progresses at different stages of one's life. These methods are non-invasive and deal with the wear and tear and emotional effects on the body during one's lifetime. Being open to these different approaches will create more choices for you. Exercise, movement therapies and improved nutrition provide you with a body that is individual for you.

People who seek their own physical therapy want to have an active part in their healthcare. They want to use their minds to determine when and how much treatment they need based on how their bodies feel. They also want a professional opinion as to what types of activities that they can safely perform. When you are able to understand what you can do to have a healthy body, then you are in control of your SELF. The body is capable of healing and changing as new cells are being produced while old cells die.

With the change in focus from experiencing symptoms that are not the problem, but signs of the problem, to methods of manual therapy techniques that facilitate return to balance in the body, adaptation simply improvements. The stress of imbalance and trauma decrees and your sport, dance, yoga or tai chi practice becomes easier and lots more fun.

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A Few Tips When Going to Bed for a More Rewarding Sleep

Discover the secrets to a Powerful life; and why a bed has a big part to play. Would you like to be more responsive in the morning? Do you look forward to the next day? Well millions of us do not and do you want to know why this is, they are too tired, people are waking up more tired than when they went to bed. By being tired you tend to get frustrated easily.

The first thing we have to look at is are you eating healthy, commonsense is the easiest way to go about this, healthy balanced food, eat more vegetables, less carbohydrates and smaller portion, but eat more frequently and a bit of exercise. You do not need to ask anyone if you're eating healthy do you, and you need to stop buying the diet books your just wasting your money. You have control of what you eat, now try to stop eating and drink late at night, if you could have finished your last meal by 8pm it will give your stomach time to finish what it has to do, now do not drink coffee- tea etc late at night they are stimulants and you will be up going to the bathroom.

When it comes to bed time get the right temperature in the bedroom, not to hot and not too cold for you, people do not understand how important the temperature in a bedroom is for comfort. Now the darker the room the better turn of the TV and the standby button get black out blinds / curtains to help darken the room, remove any electrical gadget that will give of light or noise.

When it comes to sleeping has your bed gotten a comfortable mattress, not dips and sagging making you uncomfortable so you toss and turn during the night, if so time to change your mattress. You also need some good linen, for your bed, remember when you get into a fresh clean bed how lovely it feels again some simple tips to help you get a goodnight sleep and be perky in the morning.

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