Browsing: Physical Therapy

How to Keep Up With Your Physical Therapy At Home

After having either a surgical procedure done or, some type of injury that the doctor feels needs some rehabilitation for you to recover properly, physical therapy is called in to evaluate and set up an appropriate treatment plan.

When you are in the hospital or a rehabilitation center the staff will set up the schedule to be sure your therapy is completed and follows doctors orders if need be. The fact that you have no place to go you are sure that you will receive and complete the proper amount of rehabilitation that will set you up hopefully for success. When you get home and if home health is requested to follow then, the playing field changes and your self discipline will be brought to the test.

Your home health physical therapist once the initial evaluation is done, will continue to follow and give you a schedule that you will need to complete if you want good results. Depending on your diagnosis generally therapy is scheduled three times a week. Your therapist should issue you a hand-out with the exercises you are scheduled to follow.

Once you get home there will be no doubt distractions that can break you away from your exercise routine. Your best bet as a patient is to schedule your exercise sessions each day at the same time if possible. Use a calendar to follow your progress and mark off each session as you complete them. Generally two times a day is all you will need. Again this will depend on your illness or diagnosis and what your therapist intends to do to see the best results.

Make sure your family, friends, or other visitors understand when you complete your assigned exercises and you must stand firm and protect this time with all you got. Find times of the day or evening when you feel your best and have the strength to work through them.

Remember you as the patient will be absolutely responsible for your rehabilitation and the type of recovery you have. It's your body no one will or can do the work for you. Make a schedule, then have the mental toughness to follow it and you will see the dividends that hard work and consistency can do for you.

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Get Back in Action The Smart Way

It's a seasonal fact that many people decrease their amount of fitness during the chilly winter months. Now that the sun is shining and there are outdoor events galore, athletes are getting active again.

This is the time of the year when people are most likely to overdo an activity. If an individual has not been active during the winter months, to prevent injury they should ease back into their routine, giving them several weeks to get back to their previous level. If they try to do too much too soon, they increase their risk for injury.

For example, with running, the general rule is that you do not want to add more than 10% to your weekly mileage.

If an individual has been somewhat active over the winter, focusing on increasing endurance would be a good place to start. People should also take the time to warm up, cool down, and stretch to prevent injuries.

Warning Signs
If you are experiencing any sort of pain / swelling that does not improve after a couple of days or gets worse, I would recommend going to see your doctor or physical therapist. Waiting or trying to resume the activity too soon can cause further injury and delay the healing process.

Heating Up
It can take the body up to 2 weeks to acclimate to the warmer temperatures. It is also important for athletes to keep the proper amount of fluids to prevent dehydration and wear sunscreen, hats, sunglasses, etc. to protect their skin as needed and help cool them off.

Back in the Swim
Nancy Miller, a Masters swimmer with 34 years of coaching experience at various levels, has the following advice for swimmers: do not focus on yardage initially. Instead, break down strokes into their components and address technique with drills. Stroke problems should be corrected before increasing yardage.

Moderate use of fins is okay, but paddles should be avoided without under the direct supervision of an experienced coach. Sprinting should also be avoided initially in favor of long slow distance.

If an individual is swimming in open water rather than in a pool, it is a good idea to be aware of the currents and water temperature. Utilizing the buddy system is also highly recommended, particularly with open water swimming. Swimmers should also make sure they stay well hydrated.

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Know More About Occupational Therapy and Wheel Chair Assessment

The concept of Occupational therapy is not new one; it has been used to balance a relationship between occupation and health of individuals since a long time. Occupational therapy aims at empowering the people, in order to perform their routine life with confidence and zeal. It uses actions artistically and therapeutically to get goals which are significant to a person and to decrease the cause of dysfunction. Many surveys and studies have revealed the impact of occupation on people's health and mental state, therefore the role of such therapies is enhancing with a great speed.

In today's tense and busy occupational life more and more people are relying on occupational therapist services. Occupational therapist is the trained professionals who help peoples to accomplish a happy and satisfied state in day to day life. The role of these professionals is to give support and training to the needy so that they can able to live without help of others.

Occupational performance ranging from physiological to functional is an essential aspect of each day life. Majority of the professionals has their busy daily office schedule of 6-8 hours, as per profession requirement. Sometimes, in order to achieve goals in working environment we go through headache, stress, physical disorder and stiff neck etc … The Ergonomic assessment helps you to design your workplace environment, devices, specific positions and furniture etc … in such a way, so that you can work efficiently without mental and physical disorder. Rehab solutions are worldwide popular as ergonomic connection for quality workplace solutions.

There are lots of things that occupational therapist take care while providing ergonomic assessment like a comfortable and decent chair for office use, positions of forearms at about a 90 degree angle, regular breaks needed for refreshments, position of head and neck, Lower back support, Wrists / hands / forearms alignments and need of workplace occupational health team or an ergonomic assessor.

Your wheelchair should be compatible to all your body parts. A wheel chair assessment is much needed to know the basic knowledge about positions of different body parts while sitting on wheelchair. It is considered that good power wheelchair can reduce your body ache, sore shoulders and knotted back muscles. The most vital relationship linking your body with wheelchair is the position of the wheels. The wheels should be relative to user's hands and arms. If your position is high above the wheels and your arms are straight, then you will not be able to get the benefit of your arms as you move forward.

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Why Should Injured Athletes Go for Physiotherapy?

Everyone gets injured from time to time. Even with the best technology extremely, your body is still the one controlling your every movement. The fancy gadgets are just forms of aids that minimize the impact or the probability of the inevitable pains. Training with a coach, trying to run with a nice form, stretching before-and-after trainings, somehow, somewhere along that line, you tend to get cramps, hamstring pulls, etc. Human err everyday, you can never escape injuries no matter how good you are.

There are three main reasons why athletes should go for physiotherapy. It gives proper treatment to the injury, aids faster recovery and contributions to one's performance.

Proper treatment to the injury

Physiotherapy helps gives proper treatment to the specific injuries. In Core Concepts, the injury is first identified by the physiotherapist, explained to the customer using charts, diagrams and finally, how to keep your injury at bay. Massages will be done to the part where it hurts to optimize the purpose. Tips on stretches and the various kinds are given to the athlete so that he / she can do it themselves at home.

Importance of physiotherapy and the recovery rate

The importance of physiotherapy in recovering from injury can not be over-emphasized; the smallest injury reacts positively to physical therapy and even serious injury can heal safely and quickly without the need for any other medication or treatment. But with physiotherapy, the entire process is quickened and it gets you back onto the track faster. For example, people suffering from back pain encourages physiotherapy because it gives faster relief and facilitates the patient's recovery through massage, easy to practice exercises and stretches, heat therapy and traction. Physiotherapy pays attention to not just relief from pain, but also to preventing further injuries.

Earlier, doctors and medical institutions did not give physiotherapy its due recognition, because of the wide range of available medication (prescribed or bought) and also because of distrust. Not everyone is comfortable with physiotherapy as they may perceive it as 'useless' or “how can a few massages get my injury to heal ?!” Now, while they may sometimes discuss the importance of physiotherapy, both the healthcare professionals and patients are agreeable to using it to aid recovery.

Contribution to performance

Let's say for the while year round, you have been training, eating and resting well.

Then, do you still need to go for physiotherapy?

In my opinion, yes. At least go for it once or twice a year. Even though you do not have major or any injuries, the muscles in your body tend to tighten up ever and this will lead to a higher possibility of muscle cramps! I feel that after what you have pushed yourself to do and achieve, it is rather tiring on your body. So why not let it have the well-deserved rest? Going for occasional massages also help prevent potential injuries from appearing suddenly. I believe that physiotherapy adds to your overall performance too. With the right amount, it boosts your sport performance more effectively and you can actually feel it.

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Basic Facts About Acupuncture

Due to the various side effects associated with the normal painkillers, acupuncture treatment is practiced as an alternative medicine aid by many modern health practitioners. Acupuncture basically originated in China nearly 2,500 years back. However, some also say that it was practiced by the ancient Egyptians much before that. For the last few decades this has become very popular all across the world including the United States. Here, there are more than 8000 qualified acupuncturists, 16 acupuncture schools and 2 medical institutions teaching acupuncture. Chicago, being an important city has also some reputed centers for undergoing this treatment.

Contrary to popular belief, acupuncture is not a mere pain control technique. This treatment is not only about insertion needles in the different parts of the body to interrupt the nerve pathways that send pain messages to the brain. This method can treat any malady and works to balance the energy of the entire body. Acupuncture can be used to treat a variety of gastro-intestinal, eye and mouth, respiratory, muscular, and neurological disorders. This treatment can also be used to stop smoking, lower blood pressure, relieve constipation, reduce weight, alleviate anxiety, insomnia, asthma, allergies, and skin disorders.

Theory of acupuncture is based on the principle that there are patterns of energy flow through the body and disruptions of this current usually cause diseases. Human body has a network of energy channels or meridians that are associated with the physiological system and internal organs. According to the theory of acupuncture, there are twelve principal meridians that run the length of the body. A human body has 350 acupuncture points (these are specific locations located along the meridians). In this treatment, fine, flexible needles, about a diameter of human hair, are inserted into points along the main meridians of the body. Inserting needles unblocks or stimulates the energy flow through the meridians in a very measured and predictable way. Acupuncture mainly aims at correct imbalances of flow at identifiable points close to the skin. In the US, the Food and Drug Administration (FDA) regulates acupuncture needles, just as it does other devices such as surgical scalpels and hypodermic syringes, to ensure hundred percent sterility and good practicing standards.

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The Proper Rehab For a Broken Ankle

Your ankles along with our feet take on a considerable work each day. With each step you take there are tremendous forces due to our bodyweight that pass directly through the ankle. Therefore, if the ankle is injured or worst broken, there is a reasonable amount of rehabilitation that has to take place to get your ankle back to its prior level of function.

Your ankle basically is constructed of three bones the Fibula, tibia, and the talus. Depending on where your fraction is located and, the type of fraction will determine the orthopedic care you receive and the amount of physical rehabilitation it will take to get your ankle strong and reliable again.

Physical rehabilitation will initially revolve around controlling the swapping and pain. Once you as the patient understand how to monitor this then you can proceed to a range of motion activities These are generally started in the supine position to take weight off the ankle. Using exercises such as ankle pumps and ankle circumduction are used. These can easily be done by you but, initially help from the physical therapist may be required depending on how long your ankle has been immobilized.

Once You have acquired functional range of motion then, you can proceed to what is called closed kinetic chain exercises or, weight-bearing exercises. Exercises such as heel and toe raises are used together with activities such as stationary biking which is a non-weightbearing exercise help advance the strengthening process along with bringing blood and nutrients to the surrounding injured area for healing purposes.

Ankle proprioception is critical as well. Proprioception assists in your walking along with your standing balance. This activity is introduced as you advance in your rehabilitation. Using objects as such as a wobble board or air cushions help in developing the skills you need to not only regain your ankles balance skills but, also strengthen the multitude of smaller muscles that surround your ankle and make up the foot.

How fast you advance in your rehabilitation of course depends on the severity of the injury. Your orthopedic doctor along with the skills that your physical rehabilitation professional has will determine the pace that is set and how fast to bring you along.

Like all orthopedic rehabilitation however, patience and your compliance in following directions will be the key to your overall success.

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Schwinn Recumbent Bicycle: The Bicycle Of Choice For Physical Therapy

Often times after an illness or operation you may find yourself in need of physical therapy. Whilst you are undertracking many forms of therapy you may need exercise to help build up strength within your body.

Unfortunately, due to the nature of the illness or injury that triggered the need for physical therapy, you find you often can not do any strenuous exercise or any form of exercise that puts stress or strain on various parts of your body.

This puts you in a bit of a dilemma, you need to get some exercise to help yourself recuperate but you also need to be careful of the type of exercise you do in order to avoid doing yourself any damage.

One of the best forms of exercise you can get is from a recumbent bicycle. These bikes are excellent, low impact ways for you to exercise. Due to the position you sit in to use the bike it puts very little pressure on your back and your legs.

This is very good because it means you can get some exercise while you are still undergoing your therapy and get yourself back to health much quicker. Naturally, before you decide to choose to start exercising you should seek the advice of a medical professional to ensure that you are under the right form of exercise.

There are many different types of recumbent bikes that you can use. Remember that if you are in any way injured to get someone to help you assemble the bike as some of the parts can be heavy and you do not want to be injuring yourself as you are trying to make yourself better!

The Schwinn recumbent bicycle range are a very good range of recumbent bicycles that are very well made and suitable for helping you recover from illness or an operation. These bikes are very sturdy and will last you a good long time.

One of the largest benefits of the entire range is that they are essentially silent in operation which is a big benefit. This means you can watch TV, listen to music and even hold a conversation with ease while working out.

The range starts with the A20, the low end model which still has a remarkable range of features considering the price. The top of the range is the Schwinn 240 which has a much more complex computer and many more features. Whichever model you choose to buy, it will be reliable and well made, that's guaranteed.

It will take about an hour to put together your new exercise bike and then probably another ten or fifteen minutes to fiddle with the computer and adjust the seat, but once it is done you do not need to repeat it.

Some users do report that the seat can get uncomfortable after extended use but it is easily fixed with a small cushion.

All in all, you can not go wrong with the Schwinn recumbent bicycle range to help you get fit again after an operation or illness. The prices are very good and the quality and silence of operation are superb.

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Recent College Grads: How to Gain Experience in Physical Therapy

Gaining experience in anticipation of a physical therapy position requires time, patience and the willingness to work in a setting you might not otherwise choose for your full-time career. There are several ways in which college grads can get experience in this field. Experience is key because employers generally do not want a complete PT newbie who requires extensive on-the-job training. Physical therapy is such a client-intensive position in which a client's physical well-being is in your hands, so as much training as you can get prior to taking a full-time position is good.

To start, you can gain experience in physical therapy through volunteer work with a local senior care center or local clinic. In many instances, these facilities do not have the resources to pay full-time physical therapists and must rely on professionals willing to do pro bono work. The benefit of this type of volunteer position is that you will have a wide range of experiences that you can take into a full-time, paying position when it's time to pursue one.

If you are a recent college grad, you still may be able to pursue an internship with a reputable physical therapy office to gain some additional experience. These internships are generally reserved for students still in school, but there are some opportunities for recent graduations. These positions also generally are not paid – or if they are, it is a small stipend – but the ability to work with trained professionals is priceless, as you will learn physical therapy techniques that, when combined with your educational experience, can jump start your career. Even if a clinic or rehab facility is not actively advertising an internship position, you may still contact the facility's administrators to see if they would be interested in taking you on as an intern. They will appreciate your confidence and direct approach and you will learn on-the-job training that will prepare you for your first full-time PT position.

Between clinic experience gained in the last two years of school and an internship or volunteer position, you will have enough training and real world experience to pursue a full-time position. Just be sure to soak up everything possible in terms of knowledge and access to professionals who can teach you everything they know.

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Add More Inches to Your Height With Shoulder Posture Brace

Did you know that you are literally taking off inches from your height when you slouch? Yes, this is the hard fact that most of us do not realize. It's going to be so hard for someone to be dismissed for a job, a sports team, a cheer-leading squad, a beauty pageant, a modeling agency, and all other areas where height is deemed as a big plus factor just because he or she did not possess enough height for the position. Does this sound a bit familiar to you?

Now, take a look at how you're sitting right now. Are you slouching? How about when you stand or walk, do you tend to move your head and torso forward? If you're not standing, sitting, or walking in a 90-degree angle imaginary line, you do slouch. Do not try to trick yourself now, you know you do.

Do not worry, we're not going to blame you for having such a bad post but we will if you do not fix it. When your shoulders tend to droop, you are removing two to three inches off your height. You are tall – you just do not know it yet. So in order to remedy your “height issues,” we recommend using a shoulder post brace. This will instantly fix your shoulder posture and the longer you wear this, the more your shoulder will attune to its normal and correct posture.

So instead of correcting your post each time you notice that you're slouching, it would be best not to think about it at all. By using a shoulder post brace, you will instantly add about two to three inches to your height and this will stay for good once your shoulders have adjusted to their standard posture.

So let's say for example, your current height is 5 feet and 2 inches. When you start using the post brace, you gained two inches so that makes 5 feet and 4 inches of your total height. When you were first decided in the modeling agency you applied for in the past because you did not pass the screening test, try it again because now your height is at the minimum required level. You'd be surprised that the only reason you were declined at first was because of your height.

Do not let a few inches take a toll of your life and hinder you from achieving your dreams. There are ways of achieving them and thank God there's a posture brace you can rely on. If you wanted to change your life forever, then the time is now – there's no reason to wait.

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Youthful Effects of Posture Corrective Brace

How would you feel when someone miscalculates your age or maybe someone from your high school days mistakes you for your Mom? That would be tragic indeed! Keeping your youthful look does not always necessarily mean that you need to start doing something about your wrinkles. You also have to take a look at your stature.

Why is stature such an important factor to consider? Well, in case you did not know, your stature has a direct age-related effect on your entire physical outlook, which is the way people see you. If you sit, stand, and walk slouching, you are adding years to your actual age, not to mention a significant damage to your vertebrae.

In order to bring your youthful years and your real age back, you have to start treating yourself right by adding a post corrective brace in your daily attire menu. Do not worry this kind of brace is practically invisible to the public eye because you can wear it underneath your clothes. If you're anxious to wear one, why do not you try it on for size and see the big difference later.

Do not you think it's about time that you change how other people see you? If you do not believe us, wear a posture corrective brace on one of your office meetings and see how your boss responds to your suggestions. You've been surprised that he's acting a bit different as before because now he is listening attentively to what you're saying. You're in charge! You definitely have regained the youthful glow.

So how does a corrective brace bring back your youthful glow? Simple! It contours your shoulders and back to their natural curves, the normal curve of your vertebrae. Because of this, your chest is lifted up. Remember the old teaching about how to properly and smartly walk? It says in order to get walking properly and smartly, one must hold their head up high with a chest out-stomach in stature.

Just imagine your old self slouching and walking – this is why people tend to see you older than your age. Old folks slouch when they walk because they have weaker back muscles to support their vertebrae and due to the fact that they always had a bad posture to start with. If you wanted to eliminate this picture from your future, start correcting your post with the brace. You'll never know when age starts to catch up on you.

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Basic Facts About Rolfing

Nowadays, all across the United States more and more number of people are opting for alternative medicine and healing. There are five major types of substitution healing in practice. These include- alternative medical systems, body-based therapies, mind-body techniques, biologically based therapies, and energy healing. One of the most common alternative healing therapies that treat conditions through body manipulation is Rolfing. The term Rolfing is named after its founder, Dr. Ida Rolf, an American biochemist. By this therapy he intended to integrate manipulative forms of treatment with bioenergetics. According to Rolf's theory, a human body is well aligned so that gravity can flow through it, resulting in easy movement. However, a poorly aligned body is pulled down by gravity and then struggles to keep its balance. A human body tries to compensate for any misalignment in one area by making changes in another, until the entire structure is weakened. The main objective of Rolfing treatment is to restore the balance of the body by realigning its structure.

People suffering from muscle pain can choose from different types of massages to get relief. Rolfing is mainly based on deep massages of the muscles and connective tissues. It does not focus on any specific area of ​​symptoms but rather on manipulating the connective tissue for preventing the body to return to a state of balance. When the body is balanced, the nervous system, mind and all other organs and tissues related to it, function more efficiently. Thus, it makes the innate healing system of the body to work at its optimum.

Mostly back pain occurs due to repeated physical stress or chronic conditions. Rolfing uses the muscles efficiently and thus allows the body to conserve energy. This creates more refined and economic patterns of movement. Rolfing also includes a system of deep-tissue massage, called structural integration which has the ability to dramatically alter a person's posture and structure. For a full course of Rolfing, a person has to undergo ten treatments, each of which lasts for an hour. Each session consists of treatment for a different part of the body. The treatment involves focusing on different parts of the body in each session and extremely fusing them for complete integration.

Do you want to be invested through Rolfing? Chicago is one such place in the United States where the residents can avail the quality services from Chicago Chiropractic & Sports Injury Centers. To know more about their service you can visit This renovated center has teams of highly experienced chiropractors. They are helping the residents of Chicago through ages. Contact them now to schedule an appointment.

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Rotator Cuff Rehab

Rotator cuff rehab is a complex area. If you have this to face, or are living it now, you will understand the importance of a positive approach. There will be times when you doubt yourself. Doubt you are doing things right, doubt you are making progress.

That is natural, if you ever feel like that, do not worry, just keep going. Stopping and doing nothing is the very worst thing you can do.

As part of your rehab, you will be given a set of rotator cuff rehab exercises. It is essential that you try to complete them all. It is no good just picking the ones you like or are most comfortable with.

Unfortunately, there is no such thing as the best rotator cuff injury exercise or best rotator cuff stretch. To be effective your rehab has to be based upon a series of different exercises.

Why a series of exercises?

Each of the four cuff muscles has a distinct role to play in both shoulder stability and movement. The shoulder is a ball and socket joint capable of moving the arm through a huge range of different positions. To enable full shoulder function to be restored by rotator cuff tear rehab, it is imperative that each muscle is targeted individually.

Benefits of rehab

One of the key points with rotator cuff rehab is that the sooner you start the faster the recovery will be. Do not despair if you have an old injury; all is definitely not lost. It is never too late to start. Taking positive action at any point to improve and strengthen your cuff muscles will provide real and noticeable benefits.

What is going on that makes early intervention so desirable? Why is it so important?

Within damaged, inflamed or injured tissue there is increased fluid between the cells. New collagen tissue is laid down by the body in an attempt to heal the injured tissue. If the shoulder is immobilized, or not exercised correctly, the increased fluid means collagen will be laid down in a haphazard manner. This haphazard collagen production results in the creation of an excess of scar tissue.

One purpose of rotator cuff rehab, including stretching and strengthening is to avoid or reduce scarring. The exercises used are aimed at stimulating the laying down of collagen along the lines of stress and weakness. This leads to the formation of normal, healthy and strong tendon tissue.

Always remember to follow these simple rules. Warm up, exercise gently – the cuff muscles are small, include stretching exercises, always exercise comfortably within the limits of any pain. Yes it may be uncomfortable but STOP on pain!

Treatment with ice after rehab exercise and the use of anti-inflammatory drugs will help to reduce scarring. This should also reduce any potential stiffness. This in turn, will make exercise less painful in future providing for a positively reinforced cycle. The more you do, the easier it gets, the better the results, more movement – less pain and speedier recovery. Learn more at rotator cuff rehab

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Rotator Cuff Strengthening – The Final Stage in the Healing Process

Rotator cuff strengthening is vital due to the unique role played by the rotator cuff in shoulder stability. In my own mind I look on undertaking rotator cuff strength exercises as the final part of rotator cuff healing.

You may have had a rotator cuff tear or surgery, had some therapy, done the rehab and now it is time for strengthening. Undertaking exercises to strengthen rotator cuff muscles will actually help to stabilize the whole shoulder joint.

Training muscles to become stronger

As a general rule, a muscle will increase in strength when it is trained close to its current force generating capacity. What does that actually mean in practice? Well, put simply, it means that for any muscle to get stronger it must be worked close to the maximum it is already capable of. An example is that anyone who can already bench press 100lbs is not going to gain strength by bench pressing just 40lbs.

There are two main muscle actions when training and each can be used in rotator cuff strengthening. There is dynamic muscle action, when the muscle length changes, that can be split into concentric action and eccentric action. Then there is also Isometric action when the muscle does not change length but is working.

Dynamic – Concentric action

Dynamic concentric muscle action is when the muscle shortens and joint movement occurs as tension develops. An example is say you holding a weight in your hand, your arm is relaxed and hanging fully extended by your side. You slowly begin to lift the weight using your bicep muscle. This moves the arm from an extended to a flexed elbow position. The bicep muscle has performed a shortening or coherent action while moving the arm.

Dynamic – Eccentric muscle action

Dynamic – eccentric muscle action is, pretty much, the opposite of Concentric. It occurs when the external resistance excludes force a muscle can exert and the muscle lengthens while developing tension. Using the same example as above the muscle works to slowly lower the weight against the force of gravity.

It has clearly established that a combination of concentric and eccentric muscle actions add to the success of any training. This in turn leads to superior muscle strength and increased muscle fiber size. The other notable benefit of combined eccentric and concentric training is that it is much better at consolidatingating gains.

Isometric muscle action

An isometric muscle action is when muscle generates force, trying to shorten, but can not overcome some form of resistance. This type of action does not actually result in any real “work”. After this isometric or static action can generate substantial force. This is permanently any noticeable lengthening or shortening of the muscle fibers or joint movement.

You just try pushing against a wall! No matter how much effort you put in that wall is illegally to fall over. Your muscles will be working hard without any muscle lengthening or contracting. There will be no movement within any of the joints either. After this lack of movement you will be tired and have had a workout.

Strengthening is, for me, the final part of the healing process. It should also be the beginning of a commitment to avoid any future rotator cuff problems. To learn more visit me at rotator cuff strengthening

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Ice Vs Heat for Injuries

You've just sprained your ankle in a basketball game. What should you do – apply ice or heat? Many people find that difficult to answer. Knowing whether to ice or heat can save you pain and time when it comes to injuries.

Let's begin by identifying the two types of pain, namely, acute and chronic. Acute pain occurs suddenly and is short-lived. Common signs and symptoms include tenderness, redness, skin that is warm to the touch and swelling. This is often due to a fall, sprain or collision and the cause of the pain is quite obvious. In contrast, chronic pain develops slowly but lasts for a long time. It may come and go. Often the culprit is overuse but chronic pain may also develop when an acute injury is not treated properly.

For acute injuries, ice is the best treatment since it reduces swelling and pain. This is because ice is a vaso-constrictor (meaning it narrows blood vessels) and it minimizes internal bleeding. So apply ice (wrapped in a thin towel) to the affected area for 10 to 15 minutes. Allow the skin temperature to return to normal before doing this for the second or third third time. This can be done several times a day for up to three days.

Heat is normally used for chronic pain or injuries without inflammation or swelling. Use it to tie sore, stiff muscles or joint pain. Athletes with chronic pain are advised to use heat therapy before exercise to increase the elasticity of joint tissues and to stimulate blood flow. Heat can also be used to help relax tight muscles or muscle spasms. But do not do this after exercise.

Since heat increases circulation and increases skin temperature, do not use it for acute injuries or injuries that show signs of inflammation. Apply heat to an injury 15 to 20 minutes at a time and be sure there are enough layers between your skin and the heating source to prevent burns. Moist heat is best so have a hot wet towel ready if you're going to be participating in an activity where you know you'll need it.

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Build Muscle And Lose Fat Through Diet And Exercise

Gaining excess weight will not do you any good. It opens you to various health risks like heart attack, cancer and others. That's why you should consider adapting healthier lifestyle. There are people out there who are pretty much determined to build muscle and lose fat. You can do both if you have enough discipline to pursue two important things – diet and exercise. Some may say that this is quite a clichÊ. However, those two methods of losing weight and gaining muscles are considered basic and if those things will not work for you, how sure are you that those other advanced means can help?

Diet and exercise are so-called “partners in crime”. They comprise a team. Exercises will focus more on building your muscles while the diet you are following will help you lose those annoying fats of yours. Come to think of it. If you exercise so hard but will not stick to your diet and just eat whatever you like, it's not going to work. If you just follow a diet plan, you may get a slim physique but without those fit and firm muscles that you also desire, so these two are inseparable like lovers in a honeymoon.

You know for a fact that you should exercise regularly. You can try bodyweight exercises if you have the time. Examples are push-ups, pull-ups, crunches and chin-ups, which you may already be aware of. You can also go for free weights if that's what you prefer. Have you tried Swiss ball and resistance band exercises? Those routines can also help you build muscle and lose fat.

In terms of dieting, do not go for a diet that will let you starve to death. This is a common misconception with diet plans. What your diet should include are nutritious foods like fruits and vegetables. It should not include greasy and fatty food items. There are several diet plans being marketed for the past few years that are promising to build muscle and lose fat. Why do not you check with your physicist first before finding one that's right for you?

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