Browsing: Physical Therapy

Post Season

Today we are going to be talking about the post season. I'm on the east coast, so now it's starting to get cold as we move into winter. Many of the tri athletes that I work with are now going into post season. What I want you to focus on in this post season is learning and gaining proper new movement patterns. Everyone knows about how the hips are supposed to move and the hip flexors that can be tight. Yet I want you to start focusing on the soft tissue work. Start working with the foam rolling in a sequence of events that is always going to get an area to open. Look at how your hips move and work with the hip flexors. I want you to start gaining more access to it.

One of the exercises I want you to look at is the squat. With the squat, once one thing goes wrong, many things can go wrong. So I want to show you a couple of the things that happen to go wrong while doing the squat. In this post season, I want you to correct that and find someone who can help you open your hips and teach you proper movement patterns within the hip. Whether it be a chiropractor, a massage therapist, or a PT, anyone that is going to help you progress how that hip moves, will change your whole next season. If that hip moves, everything will follow through and also move.

So let's talk about the exercise in detail. In a squat, everything needs to be aligned. As you start to go down, everything goes down, including your butt, your legs, and your hips. If your hip starts annoying on one side, you should take notice of that side which can be a problem. I want you to focus on both sides of your hip structure and get them to move even downward.

Another thing I want you to notice is wherever your knees will buckle inward. We want them to stay neutral and go down evenly. Many people who do cross-fit or use weight loads, do need their knees to flare out slightly so they have more access to muscle tissue firing. However, it is not a natural movement for the body. I want to make sure this is very clear. The body works in very clean movements based off of what muscles need to work. If you think your knees must flare out to give you more power, you are wrong.

So what you want to focus on in this post season is new movement patterns. For this tip, I showed you two main points within the hip itself. You want to get your glutes, TFL, hip rotators and flexors, quads, and low back to start working better. Therefore, you want to foam roll from the torso to the knees. All these things play a crucial role on how your hips will move. If you work on this for the next three months, I guarantee you are going to have an even more powerful season next time.

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Reasons Why One May Need Physical Therapy

Physical therapy helps patients recover from debilitating physical conditions which may interfere with normal functioning of their bodies. Many techniques and devices are employed by physical therapists to help their clients recover from their poor health status. This is done by easing pain in the affected areas, improving the range of mobility, posture correction and improving muscle activities.

Characteristically, human beings take part in several activities in their daily lives. As a result, many may not realize that at one point or another they bought to seek therapy. The process is crucial since it is a solution to many musculoskeletal and neuromuscular dysfunctions. The following are situations that may call for therapy.

Injuries Caused by Sporting Activities: Sporting activities and exercises are highly recommended by medics as they help in maintaining healthy bodies. However, one may acquire injuries during such activities. No matter how minor they may look, it is always wise to seek attention for those injuries. Therapy is one way to go.

Cases of Chronic Diseases: Diseases such as osteoarthritis and arthritis affect the joints. Osteoarthritis is caused by wearing out of the joint cartilage that covers the bone ends. Arthritis on the other hand results from inflammation of joints. This two diseases result in notable pain and extreme difficulty in motion. It is therefore advisable for one to visit a physical therapist for assistance.

Surgeries: Some surgeries involving muscles and bones may cause pain and immobility of joints. Muscle conditioning and strengthening is there before a cruciform aspect in therapy. It could be done either before or after the surgery.

Bowel Problems: Abdominal pressure may cause bowel problems. Pelvic muscles may need strengthening and boosting by using specialized physical therapy techniques.

Nervous System Rehabilitation: The nervous system is an important part of the body. This system can be affected by health issues such as strokes, spinal injuries and head injuries in event of an accident. Specialized methods of physical therapy are used for fast and effective restoration of the nervous system.

Fatigue and Pain: Conditions such as fibromyalgia and general fatigue due to overworking and lack of enough sleep or may cause soft tissue infection which causes chronic persistent pain. One should go through therapy that help ease these problems.

General Mobility and Balance Problems: Head injuries, trauma or ear problems may result in difficulty in motion and balance. This problem can be easily resolved if the appropriate physical therapy procedure is undertaken.

Muscle injuries and sprains: Accidents and other incidents may cause injuries on muscles which may cause limitation in the normal activity. These injuries and also neck pains can be worked back to perfection by therapy.

Physical therapy as seen is a very important procedure in healing and restoration of muscles, bones and the nervous system. The significance of physical therapy in health can never be overlooked as it forms the solution to most if not all common health complications.

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Human and Mechanical (Robotic) Physical Therapy – Why You Need Both of Them

Physical therapy, a term often used today, is a form of medication that has assisted patients suffering different ailments maintain or improve functionality of their bodies. Physical therapists, specialists behind this idea, work to treat and rehabilitate people with reduced mobility and other physical problems. There exist a wide range of physical therapy treatments in different facilities, and the perfect choice for you is governed by your specific condition. Specialists administrator treatment to patients for different health complications including headaches, spinal bifida, back pains and chronic obstructive pulmonary disease. In addition, it assists lots of other patients to recover utmost mobility after an accident or other encounters that may affect normal functioning of the body.

LaTely, the issue of physical therapy robots has been a topic of discussion in the healthcare community. As a result, questions have risen on which method is the best between human therapy performed by human therapists and mechanical physical (robotic therapy) performed by programmed robots. Human therapists are important figures where the physical therapy aide program is expected to cover a prolonged span. However, research carried out with lots of stroke victims indicating that robotic therapy unquestionably has a place as far as the future of therapy is concerned. In fact, a very important place.

Robotic Therapy

This therapy is a completely new idea in the world of therapy. Lots of inventions and discoveries have been made with very promising results on patients suffering different ailments, especially stroke victims.

A patient who suffers stroke may take weeks, months, or even years in a physical therapy program. Despite the fact that many attempts are made to help them regain mobility, most of them show no real visible progress in mobility. However, robotic therapists are changing that undesirable condition.

An advantage robotic therapy boasts of over human therapy is dependence or constancy. A human therapist faces challenges in taking the necessary strides to improving a victim's mobility. On the other hand, robots never get weary of their job, go slow, or keep changing their pace. Moreover, robotic therapy employs the use of bio-feedback mechanisms. Such mechanisms help to increase progress in the affected parts of the patient's body.

Most interesting are some robotic therapists designed to play the roles of a therapist and coach, incorporating use of jokes, great sense of humor, and encouragement to assist victims trail the long and tiring path of physical therapy.

Human Therapy

While advances are being made in robotic therapy, human therapists remain a basic necessity in physical therapy. For most health conditions, a human therapist often becomes the only option. Additionally, even when undergoing robotic therapy, a human therapist is always needed to carry out diagnosis on the progress, note the problems and design a working long-term schedule and strategy for treating them. By working together patients may benefit from the use of both human and robotic therapists.

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Total Knee Replacement and Physical Therapy


Many people have heard of or had a friend, family member or acquaintance have a total knee replacement. Just the name itself sounds like a major procedure and a major change in lifestyle. Knowing what the surgery entails and what to expect with physical therapy can answer many questions and relate some of the stress and concern people may have.

The knee joint is formed by the tibia (lower leg bone) and the femur (thighbone). The ends of each bone at the joint are covered with a smooth layer of cartilage. Inside the knee joint are two cartilage pads acting as additional cushion called the menisci. Normal menisci and cartilage allows near frictionless and pain-free movement. When the cartilage is damaged, worn down, or disease by arthritis, the joint becomes stiff, painful, and possible inflamed. If an arthritic joint is damaged to the point of constant pain or limited movement the joint may be removed and replaced with an artificial joint, called a prosthesis (total knee replacement).


Prior to having a total knee replacement, conservative measures should be taken to try and relieve the pain and improve function. These measures may include pain free strengthening and range of motion exercises prescribed by a physical therapist, injections to either decrease the inflammation or provide lubrication to the joint, or medications provided by your physician. If these measures do not relieve your symptoms and x-rays reveal extensive damage to the joint, a replacement may be necessary.

You will need to be evaluated by an orthopedic surgeon who would do the surgery if warranted. You do not want to wait too long where the pain is so severe you avoid using the joint and thus weakening the surrounding muscles making it difficult to move.

The goal of a replacement would be to relate the pain in the joint caused by the damaged cartilage and improve function. The damaged ends of the bones and cartilage are replaced with metal and plastic surfaces that are shaped to restore knee movement and function.


In general, your orthopedic surgeon will encourage you to use the new joint immediately after surgery. You will often stand and begin walking with a walker or crutches the day after surgery. Most patients will have some temporary pain in the replaced joint because the surrounding muscles are weak fromactivity and the tissues are healing. This pain usually subsides after a few weeks.

For the next 3-6 weeks, exercise and range of motion are the most important part of the recovery process. You may have physical therapy started at your home and then progress to an outpatient clinic after a couple weeks. Recovery depends a lot on the general physical ability and fitness of the patient prior to surgery as well as their dedication to a home exercise program after the surgery.

Physical therapy should include manual therapy to decrease scar tissue and improve patellar (knee cap) mobility, passive range of motion performed by the therapist, and supervised exercises to begin strengthening the surrounding muscles. The main portion of the recovery process lasts between 8-12 weeks though one may continue to improve their strength and range of motion up to 1 year.

After a total knee replacement high impact activities such as running or jumping are forever off limits. Activities such as swimming, golf, bicycling and walking are encouraged once healthy.

Deciding to have a total knee replacement can be a difficult decision, however knowing what to expect from the surgery and what the recovery process is like, can make your decision easier and less stressful.

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Physiotherapy: What Conditions Does It Treat?

People have their way of living their own lives in different ways. But no matter how they live their lives, it is only normal that they would feel comfortable with their own routines. It's normal to see a pair walking every morning, or a man running with his dog, or a mother pushing her baby's stroller, or a student riding his bike to school. These are normal activities that you would normally see in your community that could easily be disrupted when an illness strikes.

A sudden injury or accident could disrupt these normal routines and one day, you will not be seeing that pair walking or that man running or that student biking. It's good to know that there are a lot of healthcare professions out there that can help people with health problems. Among the many professions, physiotherapy is one that proves to be very advantageous.

Physiotherapy explained

Physiotherapy is a healthcare profession dedicated to restoring a patient's movement and function. By providing medical expert advice, manual therapy and physical education, movement and function is restored. Certain movement and exercises are promoted to help patients manage pain and improve their lifestyles for long. Physiotherapists help patients who suffer from injuries, disabilities, and certain illnesses.

Some conditions treated by physiotherapy

· Chronic pain – chronic pain is very common among adults as well as children. It could have caused by a tissue damage or an inflammation. Some causes are just unknown. Chronic pain can be felt in different parts of the body. Physiotherapy helps by promoting a cognitive behavior approach. This approach helps patients understand their conditions and change their beliefs about their physical limitations. Physiotherapy helps chronic pain patients manage their pain and improve their way of living.

· Urinary incontinence in women- urinary incontinence is the loss of bladder control. It's a condition that is usually distracting for most patients. Most patients say that UI disruptions their social lives. UI is a common problem for women but it is a sensitive issue, which is why some of them delay treatment because of shame. Physiotherapy is a treatment option that is clinically effective. It helps strengthen pelvic muscles, which supports the urethra and the bladder. Patients learn about physical exercises that would improve their lifestyle.

· Lymphoedema – a condition where the lymphatic system is damaged due to swelling. It can be present in different body parts such as arms, legs, groin, body, head and neck areas. This condition can be permanent if not treated. Physiotherapy helps prevent serious problems associated with this condition through screening, awareness and education.

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Improve Your Posture In No Time With A Posture Corrector

The muscle tone and shape of the spine take center stage in refining one's posture. In as much as it is naturally possible for the majority of people to attain an upright post, there are individuals who find it hard to. It might be because of the nature of their job that entailing sitting in a slouched position for long in front of a work desk. It is something that can also arise from muscle problems and spinal diseases. In the medical case, additional support may be necessary and this is where the postures braces come into the picture.

What are Posture Braces?

Posture braces are also commonly known as posture correctors or supporters. They are garment pieces that are custom designed to support the back and shoulder offering the much needed back muscle, shoulder and neck stability. The braces are designed in such a way that they pull the shoulders backwards and at the same time straighten the back area through natural structure alignment.

When are they recommended?

They are mostly offered to patients who have back deformities such as kyphosis. It is an exaggerated and abnormal rounding of the spine in the upper back. In case of Scoliosis, the sideward bending of the spine, the doctor might also prescribe the use of braces. The same can be said for changes to spine curvature caused by advancing age.

Apart from these medical conditions, poor posture as a result of increased body weight and lack of exercises can also be helped by postures braces. If your work affects your posture as a result of the long working hours in a slouched position, you can also find post supportors very helpful in maintaining an upright posture.

Other factors that can lead to the prescription of support braces include intervertebral disc issues and whiplash injury as well as osteoarthritis which results in spinal degeneration.

The Brace Types

The fact is that today the posture correctors are offered in a wide range to ensure that everyone gets the perfect one for the issue at hand. They now come in different sizes and shapes. The posture bra is a popular type for women since it offers excellent support and at the same time offers support to the breasts.

The other common types of support braces that you will find in the market today are shoulder straps, belts and back braces. They are all designed to offer support to the critical spine areas. Here, they end up relieving abnormal positioning of muscles and bones.

With so many types, it can be hard for you to decide which one is best for you. It is therefore advisable to use braces under recommendations of a therapist. When your doctor evaluates your post issue, it will be easier to recommend the best brace for you. They are designed to fit well and comfortably under your clothes and you therefore do not have to worry about wearing them to work or other places. You should bounce back to an upright post sooner sooner that you expect with the right brace.

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Physical Therapy – A List of Methods Often Used by Experts

Physical therapy is the medical practice of treating diseases, injury or physical deformity through medical methods that do not needarily require drugs or surgery. Some of these methods are easy to go through while some would seem unusual to most people. Some of the commonly used methods are as stated below.

Manual Therapy: The most common method used by health specialists in this field is manual therapy. This involves using such methods as massage and stretching to stimulate the body to enable it to move with ease. Manual therapy should be used immediately after assessing a problem and should be done majorly when the body muscles are involved.

Use of Ice: Ice is used majorly as a substitute for manual therapy or in conjunction with it. It is used in physical therapy when swapping events since it relaxes blood vessels and then prevents further swelling. It also helps in cooling a patient allowing for introduction of other methods which would be more effective.

Heat Treatment: Heat is used mainly for injuries to the muscles causing tightness. Going with the law that when things are heated they stretch medical expert uses this method to make the tissues flexible hence be able to stretch the muscle.

Physical Exercise: Anything done apart from daily practices can be considered as exercise. These include jogging, stretching to reduce stress on muscles and weight lifting. Exercises help improve flexibility, strength, speed, and body coordination. After any injury and treatment, one should do regular exercises to improve muscle efficiency. It is always healthy to maintain a regular exercise program as most therapists would advise.

Laser Therapy: This method involves using light or laser technology to reduce swelling and pain. This in turn allows a therapist to be able to work on the affected area without necessarily bringing pain to the patient. It is majorly used in physical therapy for muscular or tissue injuries deep within the skin.

Electrical Stimulation: The use of electric shock on the human body is known to have bad effects but in this case it has beneficial effects. When the human body is subjected to a mild electric current the sensations within the point of contact are lost and it is possible to move the said part. In physical therapy a patient who has gone through a very damaging experience is given a painless mild electric shock causing a muscular contraction. This in turn leads to restored movement or full movement to the muscles. However it is not always a successful procedure.

Traction: This is a method of physical therapy that involves separating the spinal cord to allow nerves room and give the discs more moving space. This is a good method because it is not time consuming and in the long run as one grows older the spine does not lose support as fast as it should have. It is mainly used for those who experience back pains or pain when they turn in their abdominal region.

Use of Ultrasound: Almost like laser therapy, it involves using sound waves to penetrate deep into the body tissues causing a heating effect inside the tissues so softening them up. This enables a therapist to use manual therapy or encourage the patient to do some aerobics.

Physical therapy therefore does not involve many visits to the doctor. It can be done from the comfort of your home. It is therefore a natural way of medical treatment with exception to the likes of laser therapy, electrical stimulation and use of ultrasound. Not only is it economic but with methods such as exercise one can also end up having a healthy life lifestyle and enjoy life more.

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How Hospitals Help With Rehabilitation

For a lot of patients, surgery is not enough to completely take care of a medical issue. Hospitals across the country are staffed with trained, passionate professionals who provide the rehabilitative services necessary to bring about a complete recovery. Here is some information on the different types of services that are typically available and what to expect from each.

Inpatient Services

If you have recovered to the point that you no longer need to stay in a medical facility but you still need assistance, you may be sent to an inpatient facility. In many instances, these types of rehabs are operated in conjuction with hospitals even though they may be located in another part of town. Different facilities offer different types of services, so make sure you know exactly what different options you have so that you know which one will be right for your needs.

Patients typically undergo rigorous therapy provided in both individual and group settings. Therapists are extremely experienced so that you can make the fastest progress possible. You'll be able to wear your own clothes, so make sure you bring plenty of T-shirts, sweat shirts, and sweat pants, because you'll always be in an atmosphere very similar to a gym.

More than likely, a physiatrist will be the professional in charge of your care. This type of doctor typically specializes in rehabilitation as well as physical medicine, focusing on restoring your function as quickly and completely as possible. He or she may treat you directly and prescribe any necessary medication, or may exceed a team that will provide your treatment. The physiatrist will meet with the therapy team regularly to determine your progress and assess your continuing needs.

Outpatient Services

Once the patient has progressed to the point where he or she can return home, there may still be the need for outpatient services. This is a very convenient option that can help someone resume his or her quality quality of life in the safest and faster manner. Many hospitals have staff members that can take care of any sort of need and offer a wide range of specialties.

One of the most common services provided in outpatient treatment is physical therapy. Physical therapy is a type of service that is routinally provided in a patient's home. For example, people who have underone hip or knee replacement surgery can get the proper amount of exercise at home so they can regain their strength and flexibility. Outpatient rehab can also help patients regain their balance and coordination.

Many people who have undergone a surgical procedure or suffering some other type of medical issue may be discouraged to hear they need some sort of therapy. However, it is very important that patients realize it is often an extremely positive thing because it can accelerate their recovery. The top priority of rehabilitation services offered by hospitals is to get their patients back to full health as quickly as possible.

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Tips to Preventing a Stroke Attack

Geriatric class, those with a family history or those at risk of having the condition, should undergo a routine medical checkup for blood pressure, cholesterol level, blood glucose level and HIV status. People should consider a modification or moderation caloric intake. Reduce intake of food that contain bad cholesterol, such as red meat. Eat tilapias and other fishes that do have scales. Because they contain less fat and toxic content when compared to smooth skin fishes. If smooth skin fishes are to be eaten, it is recommended that the skin of such fishes be peeled off before preparation.

Eat lots of fruits and vegetables because in these, lies the water of life, these can also serve as anti-oxidants which can help to mop up free radicals in the body, which have been indicated for increasing the rate of aging in humans and also in the development of various ailments including stroke. Drink plenty of water because as a universal solvent, it aides in digestion of food substances. Water is also a free give to all, no wonder the saying that, 'he who gives water gives life'. It is recommended that people should take at least 3 liters of water per day for optimum performance of the body and for ease in the digestion of the food they consume. Avoid eating too much of process food and junks. Olive oil has been shown to have low cholesterol and so if it can afford it, it should be used in the preparation of meals. Avoid excessive frying when preparing meals and if possible do not fry at all. Because it increases the carbon content in foods, which have been indicated for the development of cancerous cell in the body. Carbon have been indicated for contributing in the formation of plaque in the major vessels (aorta) that distribute blood to general the circulation.

Engage in regular physical activity and exercise. Adequate exercise can help a person to maintain an optimum body weight, reduce blood pressure and prevent illness / depression. It is also indicated for normal functioning of the musculoskeletal and cardiopulmonary system. Whether a person is overweight, obese, thin or pregnant they all need exercise to keep fit, maintain fitness and also for prolongation of longevity. An adequate form of exercise can help prevent a lot of ailments, be it stroke, obesity or diabetes. It is also implicated for twenty percent decrease in the aging processes in humans.

The recommended exercise for an average person is an exercise of aerobic type such as; running, jogging, walking, dancing, swimming, and skipping for about three to five days a week and should last for about thirty to sixty minutes duration each time a person chooses to exercise. A moderate intensity of 60-80 percent should be used. The exercise should be done preferred in the morning before work or in the evening after a hard day work. Knowing the training heart rate is also critical, as this will help the exerciser not to over exercise. This is done by subtracting the age of a person from 220, to get the maximum heart rate. To get the target heart rate, the resting heart rate is then subtracted from the maximum heart rate and multiplied by the intensity plus resting heart rate.

Life style modification is also a major preventive measure that can help prevent a lot of ailments, with stroke not been exempted. A person who engage in smoking should reduce the number of sticks of cigarette he takes or consumes in a day or if he can, should quit smoking absolutely. The same goes to people who take cola-nut, alcoholics, and those who have multiple sex partners. The above mentioned habit can put a person at risk of developing a stroke and should be put at bay.

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Tendonitis Symptoms With 2 Ideas To Reduce Pain and Speed Up Healing!

Today I'm going to share with you the leading tendonitis symptoms and a few unique ideas on treating this problem. There is one thing that is holding your body together and without it you would turn into goo and melt away. Do you know what this one thing is? It is the skeleton system. What connotes the muscles to the bones is the tendons. If a tendon becomes inflamed, then this is known as tendonitis.

The good news is that unlike some health problems that strike without warning tendonitis is usually caused by 2 culprits. The first culprit is a mysterious injury to the tendon. This then causes the inflammatory response, which is not good. Inflammation hormones healthy tissues and cells, causes wrinkles, health problems and is a major cause of pain, as well as the aging process. The next culprit that causes tendonitis is repetitive movement over time. This could be a job or hobby and the best way to prevent this problem would be to take breaks.

One of the most common symptoms of tendonitis is going to be pain where the tendon is located. Also if you try to move the area, what do you think is going to happen? The pain will probably increase. Another classic sign of infection is swelling and it happens with this condition as well. The area around the injury might appear larger in size, and there could be a lump that develops. The next symptom is somewhat associated with a sunburn. What are the 2 big symptoms of a sunburn? The area will probably be red in color right? Next up the sunburn will be hot. Redness and heat can also be indicators of tendonitis.

If you think you have this health problem the good news is that you probably will not need to see a doctor and the body will heal itself. If you would like to reduce the pain and speed up the healing taking dietary supplements that reduce inflammation is a great idea. Omega 3 fats, ginger, green lipid mussel powder, garlic and turmeric are all wonderful choices.

The second idea when it comes to alternative medicine is something called transverse friction message. The theory is that that it can increase blood flow to the area which speeds up the healing and it can reduce the pain. All you have to do is rub gently over the inflated area using gentle to moderate pressure. The discomfort will usually be eliminated within one or two minutes.

To sum everything up the leading tendonitis symptoms include pain in the area that will probably increase with movement. There could be swelling, the area could be red, as well as hot to the touch. Two ideas to treat this condition include using dietary supplements to reduce pollution, as well as using transverse friction message.

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Common Cause of Back Pain and How to Treat It

Common Causes Of Low Back Pain

Low back pain affects almost everyone at some point in life. It is the most common reason for missing work and reduced work productivity. Most of back pain occurs due to poor body mechanics. Which means that pain occurs as result of prolonged position that is poor or awkward in nature, also means that pain occurs from moving parts (bone, intervertebral discs, ligaments and muscles).

Postural Neglect:

Pain arises from sitting prolonged time, bending forward for a while, awkward working position (eg a mechanic working under a car), sleeping in awkward position, heavy lifting or standing for a long time with poor posture.

Poor posture produces back pain or if pain is present it worsens the pain. In fact, most of us spend our day with the back bend forward; sitting in a chair, at the desk, bending forward in which we loose the lumbar lordosis we normally have. If you do not restore the lordosis with lumbar extension you will ever loose the ability to do so and end up with flat lower back that is seen in many patients with chronic back pain.

When sitting in a certain position for a while, our body start to sag resulting in sitting slouched. That happens because your back muscle gets tired and starts to relax causing your back to slouch if kept for extended period then you start to stretch the ligaments and at that time you start to feel the pain. If ignored you may cause further distortion into the intervertebral disc between the vertebral bodies.

When pain of postural origin is first felt it is easily fixed by correcting one's posture.

Correction of Sitting Posture:

You may have the habit of poor sitting posture for many years but once back pain have developed you can not sit in the old ways anymore.

In order to learn the correct sitting posture first practice slouched – overcorrect exercise by try sitting on a stool and relax your back letting it slouch all the way down (slouched position) and hold it for 3 seconds, from that position draw yourself up all the way as far as possible (extreme correct position) and hold it for 3 seconds. Repeat the previous exercise 10 repetitions and after the last one release the last 10 percent of the lordosis strain and that is the correct sitting post that you should maintain.

Know that it will take a few weeks for the new posture to become habitual. You may need to use a lumbar roll for the mean time. When driving for a long distance try to stop your car every hour and bend your back back 10 times and walk for few minutes to reduce your lumbar lordosis and decrease the intervertebral disc pressure.

Working in Stooped Posture:

Many of the jobs and house work requires you to bend forward and if unable to avoid that then you need to regularly interrupt that before the pain starts and reduce your lumbar lordosis by bending backward 5-6 repetitions at least.

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The Dangerous Effects of Stress

Stress seems to have a way of making it into everyday life. Whether it is that long commute home, looming deadlines at work or fighting with family members over dinner plans or which turn it is to wash the dishes, it is certainly a way of life for many people. The effects of prolonged stress, however, may be more damaging than many may think.

Stress can affect one's mental and emotional well-being and stability. Prolonged amounts can make this problem drastically worse. Whether suffering from stress due to work, financial, home or other relationships seeking the help of a counselor can be beneficial to someone struggling to cope with the effects that it can have.

The human body perceives stress as a threat and prolonged exposure to this threat has a way of manifesting itself in physical ways in addition to the mental and emotional implications that many often think of. Sestress can lead to sudden weight gain or weight loss. It can cause hormones to spiral out of control causing the body to confuse what danger is real and what is perceived.

The fight or flight hormone, adrenaline, may be in full force during times of distress causing the body to be constantly hyper aware of what is going on around it and unable to relax. This can have catastrophic effects on the heart, digestive system, and nervous system, including the brain. It can lead to increased blood pressure, increased anxiety levels as well assleeping issues.

Stress also causes increased levels cortisol in the body. Sometimes call the stress hormone, cortisol is released and stored in the body during times of distress which in turn can cause gain gain and other serious health implications if the hormone is not used for what the body actually intended it for. Cortisol inhibits or slows the reaction of nonessential functions in the body to increase the availability of glucose to places where it would be more needed during a threat, such as the digestive and immune systems. It also increases the amount of tissue needed to repair cells in case of injury (from the perceived threat). Then in the likely event that every time it is released one is not being attacked and there the hormone is not getting used, the body will store a large amount of it fat.

Stress can have a large impact on psychological and emotional issues as well. It can lead to trouble concentrating, depression, anxiety, mood swings, eating disorders and a wide variety of other emotional issues. It can have lasting effects on homes, lives, relationships and finances if allowed to keep happening.

Handling stress is not always easy. Often the contributing factors can not always be eliminated but one can learn ways of relaxing their minds and bodies to ensure when the stressors do come around they will be better equipped to handle them. Exercise, yoga, meditation and even counseling are all proven effective forms in dealing with stress and its effects. As they say, laughter is the best medicine, so finding joy and laughter out of the simple things in life has also proved to be an effective means of handling one's problems.

Often times finding the underlying causes of stress can help get a handle on controlling it. Sessions with a counselor can help sort out whether stress is work related, a problem at home or if it is a mixture of things. No matter what is causing stress finding the means to control or eliminate it will ensure it does not have any more lasting, long term negative effects on one's health or way of life.

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How Long Does Pain Last After Knee Replacement Surgery?

One of the most frequent questions I get working with a knee replacement patients is “how long does the pain last after knee replacement surgery”? This is of course a tough question to answer as there really is no exact timeline for everyone.

Usually for most people the amount of time I recommend them to expect some pain in one degree or another is six weeks out from surgery. Of course pain is subjective and, what is major pain to one person is tolerable to another. There are several areas though that can cause a higher level of pain to last longer than others.

One of the big factors that can cause considering pain to last longer then usual is your bodyweight. Someone that is obese for instance will probably experience pain longer just due to the forces applied to the surgical knee. That is just one reason it is important to consider some type of weight loss program before surgery if possible. Pool therapy is an excellent choice when it comes to dropping a few pounds before surgery and, it's easier on the painful joint as well.

The amount of force applied through the surgical knee can be three to five times your bodyweight depending on what activity you are involved in.

Another reason I find pain that last longer then usual is because an individual was not disciplined and consistent enough when it came to their physical therapy in the first place immediately after surgery.

It is important that everyone understands that those first six weeks after surgery is important to not only get as much range of motion as possible but, to get as much strength back in all the surrounding muscle groups.

Having strong muscles surrounding the prosthesis to help support it and to less forces through the knee is vital in having a knee that is functional and pain-free. Stronger, more flexible muscles take the load off the knee-joint itself.

If the surrounding muscles are not properly strengthened, then your knee will begin to absorb a higher impact which can result in chronic pain.

If your prior level of function was low to begin with in other words, someone who was never really active then your muscles have over the years atrophied and are not as strong as they should be going into surgery. That is why it is recommended that everyone that plans on having knee replacement surgery get set up in a pre-operative exercise program about six to eight weeks out from surgery.

Another reason I have seen people suffer longer then usual is their mental outlook on life in general. It's no secret that someone who has a negative outlook on life or is not willing to work on becoming better and more positive, tend to experience more chronic problems when it comes to pain.

The mind controls the body, people who may not understand this let the body control their mind. This can cause and bring about physical suffering that may not be necessary.

Pain is subjective. You should see a big relief in the level of pain you are going through anywhere from four to six weeks out from surgery. This of course is providing you are taking your pain medication as prescribed, completing your physical therapy as instructed and avoiding high levels of extra curricular activity around the house during the healing process.

By following your surgeons and physical therapist instructions during the initial healing process, you will have many years of pain-free use with your new joint replacement.

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Maintaining Life Long Fitness After Physical Therapy

After having gone through a dedicated physical therapy program for either a medical event such as low back surgery or stroke or an electrical surgery like knee or hip replacement, now is the time when you are discharged from physical therapy to springboard into a dedicated fitness program to not only help get you back to where you were physically but, to improve your overall fitness levels.

Transitioning from physical rehabilitation to a fitness program can be done through several methods however, getting professional advice to help smooth out the process is recommended.

Your priority level of health and fitness will determine your starting point. It is advisable that if you have any questions on how to start an effective and efficient exercise program that you seek further instructions from either you're attending Physical Therapist or a Certified Personal Trainer that has credentials in working with older adults.

Many Physical Therapy clinics today for instance, have a continuous health and fitness program that is guided by their staff that you can transfer over to after physical therapy discharge. In this way, you can be assured that you will receive clear and concise and most of all, safe exercise programs that will benefit you with regard to your overall health status.

By seeking to continue upgrade your physical progress in regards to health and fitness, you will be helping to decide your own destiny when it comes to your health. Be aware that healthcare costs today is the number one reason why individuals in this country have to file bankruptcy.

Your goal is to be sure you do not allow yourself to fall into that category by doing your part to not only improve your health and fitness as you age but, to also to be able to enjoy a better quality of life.

Too many patients that I have personally worked with feel that once their physical rehabilitation is over with that they no longer are obliged to continue with the exercise program and instructions laid out.

It is imperative that you as a patient look for ways to increase your fitness to help cut down the chances of a medical recurrence. A stronger and leaner body will assure you that not only do you feel and look better but, that you also have more energy and sleep better.

Setting a personal goal today to continue to improve your health and fitness after rehabilitation should be a goal that will not only help your personally but help financially as well.

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Excellent Tips To Attain Complete Fitness

Are you struggling to attain complete fitness for a long time? Are you exercising for months without achieving significant results? If you are finding real information to get fit then you have landed at the right place. Following are some simple yet effective fitness tips that you can implement in your daily life quite easily!

  • The very first tip is to cut significant amount of sugar intake from your daily routine. Chocolates, candies and many other similar products contain poor quality of sugar, so seriously avoid it. Instead consume foods or fruits with good sugar such as apple, banana, pineapple, strawberry, blackberry etc.
  • Move your body by either walking or light jogging. The key is to keep moving to improve the metabolism. Once the metabolism gets fixed, it will become much easier to attain a fit body.
  • Mix honey, lemon and some hot water and consume every day before going to sleep. After few days, you will be surprised to see a significant loss in your body weight. Lemon is actually one of the best natural resources available to us that can cure many diseases, even cancerous diseases as well!
  • Include strength training exercises in your daily routine. Crunches and planks are one of the best exercises to develop your upper and lower abdominal muscles which in turns make you lean.
  • Do cardio exercises such as cycling, walking and running at treadmill and twisting exercise. Twisting exercises helps in shedding belly fat which turns make you look really fit.
  • Pay special heed on the serving sizes as 4 ounces of dinner meal is sufficient to prevent weight accumulation. Make sure to read the nutrition label before buying food products.
  • Include more fruits and vegetables in your diet. In fact, many green leafy vegetables help in flushing out the toxins from your body and give you a refreshing feeling.
  • Try holistic fitness techniques such as meditation, breathing, yoga etc.
  • Understand your body composition such as body fat, muscles, BMI etc in order to set goals to achieve fitness.
  • You must know the difference between good and bad carbohydrates as many foods have high glycemic carbohydrates which are not good. Include high fiber rich foods and balanced proteins in your daily life.
  • Gather the best recipes for both weight gain and weight loss to stay fit according to your body composition.

It's all depends upon the health of your metabolism as if it is not good, everything will go against you. So, fix your metabolism and the above fitness tips will help you in that too. Above all, you will get a fit body if you can follow even a few of these tips in your routine.

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