How Does A Knee Brace Work

If you look around the athletes in your community, you will find that many of them are wearing knee braces. It's not because they have injured knees but because they want better support to avoid injuries. Having a knee brace does not necessarily mean that your knee is not working well. It is just added protection and support so the joint will not be damaged easily. To understand how a knee brace works, let us examine the different types of knee braces that one can use.

The first type is the neoprene sleeve. This is one of the most basic types you can find. It provides little support to the knees and its main function is to keep the area warm. This is important to reduce any feeling of pain or swelling in case the area is already injured. This type compresses the area and ensures that the skin will not swell.

The second type is the patellofemoral brace. This is the type of brace that supports the patellofemoral joint or the knee cap. It ensures that the knee will not be overextended or over flexed during a physical activity. This is very important in ensuring that the joint will stay in place. This is a common brace there before it is easy to buy it in health stores or sports shops.

The third type is the hinge brace. This type of brace prevails sprains and strains. It follows the knees from being bent too much to the left or to the right. It stabilizes the knees using bars. This helps in locking the knee preventing dangerous movements from damaging the area. Aside from preventing too much bending, this brace also follows the knees from being too straightened.

The fourth type is the ACL brace. This type of brace supports the anterior cruciate ligament, one of the most important ligaments that can be found in the knee joint. ACL injuries usually occur because of sudden twisting or sudden rotation. The purpose of this brace is to prevent sudden movements of the knee that can tear the ACL. This is a special brace there before you can not buy it anywhere. You will have to ask your doctor to make one for you.

The last type is the knee immobilizer. From the name itself, you should understand that this brace is made to keep the knees in place. This type is usually used by people who have undergone surgeries or those who have severe injuries. Injuries such as broken joints or dislocations need this brace because movement of the knee may lead to further damage.

Knee braces are very important. They work as a support system to the knees in the absence or presence of an injury. They are essential to keep the joint's health good.

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Can Muscle Fibre Die?

Every part of your body is important. This includes the muscles. If you do not take care of your muscles, the muscle fibers may die. This condition is also known as myonecrosis. The fibers do not actually die but they are destroyed and damaged.

Myonecrosis is often a result of trauma or an infection. It happens in the areas where blood supply is completely removed such as when blood vessels are ruptured. One of the most common causes of this condition is diabetes. The complications that high blood sugar level causes to the body lead to the destruction in the muscles because of the poor circulation of blood. Most of the patients feel the effects of diabetes on the legs. This is because the muscle fibers of the legs are the ones that die the fastest. For people who have experienced myonecrosis due to diabetes, it would be advisable to undergo surgical procedures in order to remove the dead fibers. Another common cause of myonecrosis is gas gangrene or infection. This condition is characterized by bacteria that go inside the body to damage the muscles. Once the bacteria has attached themselves to the muscle fibers, the muscles begin to swell and be destroyed. Since bacterial infection spread quickly, it is necessary to stop the condition as soon as possible before it leads to further complications or even death. The best way would be to ampute the affected area to completely remove the bacteria and the dead fibers that may worsen the condition.

When your muscle fibers die, the body becomes unable to revive them. The only way to bring back the health of the muscles is to produce new ones. Although the body has its own way of treating the muscles and healing them in case of damage, the body will be unable to do so if the damage is too much such as myonecrosis. Torn muscles can be healed naturally by physical therapy and complete rest. However, dead muscle fibers can not be brought back to life. This is the reason why it is very important for every person to take care of their health and avoid accidents.

How are you going to prevent myonecrosis? The best way would be to avoid accidents and things that can endanger your health. Always wear protective gears when you are out doing extreme sports. For instance, if you are riding your bike or motorcycle, make sure that you have the necessary support pads to protect your body from huge impacts. You will also need to be careful when you are driving or when you are doing extraterrestrial including exercising. If you ensure this, you will be able to prevent myonecrosis from happening.

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Use And Utility Of Professional Cold Flat Packs

Cold flat packs are known for their ability to put the patient to ease almost simultaneously as they are applied, by absorbing the extra heat. It has been around for some time now, and used quite regularly in households and hospitals across the world to give cold compress to injured patients. A professional cold flat pack will stand several notches above the regular home ones. Traditionally cold packs or ice packs as they are known are made from a sack or towel being filled with crushed or cubed ice. The problem with these sorts of cold flat packs is the ice melts very quickly and check to make sure that it is re-filled to avoid a spill over.

Professional cold flat packs are however hassle free to use and very effective in administering a cold compress. They come in wide sizes and are specially manufactured to meet the end use ie, comforting the injured area of ​​the patient. These packs are so made that they do not freeze if kept in the refrigerator. Here you now no longer need to wait it to defrost while the patient wriths in pain. There softness ensures greatest satisfaction. The professional cold flat packs are mostly re-usable and are long-returning too. Make sure to check out the contents inside of the cold pack does not freeze or is toxic.

A game ready ice machine is also useful for those seeking the benefits of active cold compression therapy. It is easy to use as the only thing that a person needs to do is to fill the control unit with water and ice and set time and pressure settings. This cold water you can circulate continuously within the garment wrap and they can adjust as per preferences. There are different settings available in varying intensity and one can used whichever they desire.

It is immensely beneficial in reducing swapping and pain in injured people. A game ready ice machine is known to boost the recovery efforts of the body. It is durable and you can clean it easily and has easy maintenance requirements as well. It can be used by the patient while in transit also to give immediate relief to pain. You want to use it as prescribed and prescribed by doctors and orthopedic surgeons around the world. So as the above discussion clarifies the benefits of cold compress or cold packs are many, and these are best used with modern equipment as named before.

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What Is A Pressure Injury?

Pressure injury is characterized by the impairment of some areas of the skin which can lead to hospitalization. This condition is also referred to as decubitus ulcers or skin sores. As this disease can bring negative effects to your body, your daily life will also be affected. You may have to stop work or school while you are recovering.

What causes pressure injury? When your body's blood circulation is not good, it can only mean one thing – your organs, including your skin, will not be able to get sufficient amount of nutrients and vitamins that they need. As a result, your skin will be able to hold pressure so the injury comes up. This condition can also lead to numbness or the loss of sensation in the affected area. The most common causes of pressure injuries are bruises caused by accidents, burns and frostbite. Exposing the skin to hard and wet objects for a long time may also trigger the condition.

What are the risk factors involved? There are things that can increase your chances of getting pressure injury. For instance, if you have poor nutrition, this may lead to anemia or iron deficiency in the blood. People who have anemia have lower levels of nutrients and vitamins in their bloodstream. You are also likely to experience the condition if you are always wearing very tight clothes. Tight clothes slow down the circulation of blood in the body. Other risk factors include fevers, skin injuries and vices.

Pressure injuries have four major stages. Stage one is characterized by reddish skin. When you apply pressure, the skin becomes discolored but there is no breaking involved. At this stage, the sore is usually gone after several minutes. Stage two is characterized by shallow breakage. The skin becomes broken when pressure is applied though blood does not needlessly come out from it. The wound is shallow though it is still open. It is best if you clean the wound with saline water immediately to avoid infection. Stage three is characterized by deep breakage of the skin. The skin becomes broken and blood does ooze out from the wound. It is very important that you treat the open wound immediately and consult your doctor. Antibiotics may be suggested in order to relate the condition. It is also best if you change your mattress to a softer one. Stage four is the worst stage. It is characterized by a very deep breakage that extends to the bones. When this happens, you need to go to your doctor immediately. Most often than not, this stage will be treated with surgery.

You need to take care of your skin to avoid pressure injury. You should also keep your body healthy all the time making sure that blood circulates smoothly and without any problem.

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What Is Low Intensity Exercise?

The intensity of an exercise is based on the heart rate. Those that produce low heart rate levels are considered as low intensity while those that produce higher heart rate are considered as high intensity. Low intensity exercises are said to be those exercises that use 50% of the maximum heart rate. They are great for the body because they often do not cause injury and fatigue. In fact, according to studies, people who do low intensity exercises for at least 20 minutes a day are less likely to experience fatigue and other physical conditions.

How do you know that you are doing a low intensity workout without measuring your heart rate? Well, it's not always practical to have a measuring tool with you to measure your heart rate. Therefore, it will be helpful to know how you can guess the intensity of your workout. If you can still talk with friends and sing while you are exercising, then you are doing low intensity ones. The intensity is also low if you do not breathe so raggedly or if you do not sweat so much.

One good example of low intensity exercise is walking. When you walk, you do not consume so much energy and the heart does not have to pump too much. However, once you do brisk walking, it can be another case. Brisk walking can be considered moderate depending on how fast you move. Another good example is yoga. In yoga, all you really do is stretch. You do not move so much and you are able to keep a good breathing pace therefore the intensity is considered low. The same is true for swimming and biking. You may also consider household chores as low intensity exercises such as gardening, washing the dishes, sweeping the floor, vacuuming and wiping the windows.

There are also workout routines that are considered as low intensity. One example is Tai-Chi. It may seem that the exercise has a lot of movements but the movements are swift and graceful therefore the body does not have to give out so much energy. Water workouts are another example. Exercising in water is refreshing and it does not give too much impact and pressure on the body.

Low intensity exercises are beneficial to people. They are good for people who have chronic conditions as they help the people maintain the health of the cardiovascular system and other systems in the body. They are good for people who are suffering from obesity and heart problems. They are great for pregnant women who need to exercise to keep the baby healthy and in place. They are good for people who want to lose weight however the results may be slower.

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Physical Therapy for Weekend Warriors

The “weekend warrior” has been keeping physical therapy and chiropractic practices busy for years!

Since so many jobs revolve around sitting at a desk all day, the average working class man or woman leads a life that is way too sedentary. After 40 hours of desk sitting, plus another 10 hours of car, bus or train sitting, is not it smart to get out and play as much sports as we can on the weekend?

Not so fast.

Humans were designed to run, jump and play – yes, but we were not designed to go from completely inactive mode to professional sports hero mode in an instant.

Exercise intensity must be increased gradually in order to avoid injury. This is especially true for those of us who are not in tip-top shape.

If you sit all week and then attempt to run all weekend – plan for injury. Common injuries include joint inflammation, muscle tears, and ligament sprains. Most injuries can be treated with physical therapy after the acute symptoms have subsided, but you will likely be side-lined for a couple of weeks or more.

Weekend Warriors – Do's and Dont's

Weekend warriors must be realistic. Do not expect your body to adapt right away to intenet activities after being inactive all week. If you have not exercised in a while get some professional help. Talk to your doctor, personal trainer or physical therapist before an injury.

Warm up and Cool Down

A warm up is a simple, yet commonly bypassed way to avoid injuries. March in place or jog for eight to ten minutes to warm up your body. Then follow with some light stretching to prepare your body for progressive exercise and minimize injuries. Continuing warming up with progressive intensity.

When you're finished with your activity, cool down. Reduce your workout intensity until your breathing becomes normalized, then finish with a repeat of the light stretching. A cool down period helps restore normal blood flow, oxygen and reduce injuries.

Plan Ahead

Being realistic and planning ahead is important. For best results, get some regular exercise every day. This allows your body to adapt and prepare for your favorite weekend activities.

If you have already become a victim of the dreadful “weekend warrior syndrome” here are a few ways that a physical therapist can help:

Assessment of Your Body Mechanics / Movements – Identifying how your body functions with regular activities is an important first step in recovering from and preventing injury.

Home Exercise Programs – Once pain is under control a proper home exercise program can begin, that will be designed to be progressive over time.

Physical therapy techniques – Physical therapy techniques include stretching, strengthening, joint mobilization, hot and cold packs, ultrasound, massage, and much more to deal with different types of injuries.

Regardless of your current state of health, age or activity level, physical therapy can you prevent injuries and recover quickly if you have already pushed your body too far. Call or consult your physical therapist today.

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Conditions That Restrict Mobility

One thing that shows you are alive is your ability to move. Your body needs to move in order for you to perform certain activities. When you go to work, you need to walk. When you write, you need to move your hands. When you drop something, you need to bend and pick it up. All these things need movements, big or small. However, there are certain medical conditions that can restrict the mobility of a person. Below are some examples.

The first one in the list is cerebral palsy. This is a condition that primarily affects the part of the brain that is responsible for muscle coordination. This disease is usually congenital. This means that it occurs in the prenatal stage even before the baby is born. In some cases, it can manifest during the early days or weeks of an infant. The main cause of cerebral palsy is incorrect development. When the brain does not develop the way it should be, the condition may arise. Another reason is brain damage caused by accidents and trauma. Although cerebral palsy is incurable, it is inconmunicable. It can not be transferred to other people.

The second one in the list is Spina Bifida. This condition is mainly characterized by the incomplete development of the body specifically in the areas of the brain and the spinal cord. Doctors can usually tell the existence of the condition as soon as the baby is born. Patients with this condition usually have openings along their spin area that shows the incomplete development. Since the spine is mainly affected, it can lead to partial to full paralysis. It primarily targets the lower area of ​​the body causing the patients to have restricted mobility in their lower limbs. This condition is incurable. However, the spinal can be corrected through surgery depending on the situation. Patients need some equipment to help them move such as crutches and wheelchairs.

The third one in the list is muscular dystrophy. This is a condition that primarily affects the skeletal and muscular systems. Since these two systems are mainly affected, the movements of the body will also be affected and restricted. This disease is genetic. However, it may not manifest soon. Some are diagnosed early during their childhood years while others are diagnosed during their later years in life. The best cure for muscular dystrophy is orthopedic measure. It can both involve surgery and physical therapy.

The last one in the list is heart defect. When the heart is weak and damaged, there will be a restriction in mobility. The patient will not be able to run as fast as an average person because the heart is not in a good condition to pump great amounts of blood to different parts of the body during vivid physical exercises.

These are just some of the conditions that restrict mobility.

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Can You Prevent Lactic Acid From Building Up?

When you exercise, your muscles consume a lot of energy and sometimes, the energy that they have for the moment is not enough. As a result, the body releases acid to help the muscles survive the physical activity longer. However, when lactic acid starts to build up in the muscles, the effects become negative. Instead of energy, the build-up brings pain and discomfort in the affected area. You may be wondering how to prevent lactic acid from building up. Read below for some useful tips.

Drink a lot of water. If you do not want lactic acid to build up, you need to dilute the amount and dissolve it. The best thing that you can do is to prevent yourself from becoming dehydrated. When you are exercising and you feel thirsty, you need to drink water immediately. It is advisable to drink water before, during and after every workout session.

Exercise regularly. If you exercise regularly, your muscles will become stronger. They will build greater endurance and they will last longer. This means that your body does not need to burn too much sugar and does not need to consume too much energy from stored sources. As a result, lactic acid will be less likely to be released and a build-up will less likely happen.

Make your workout session today more intense than the previous one. This is a general rule when exercising. You need to increase the level of intensity of your exercises from time to time. This will make your muscles a lot stronger than before. As mentioned in the previous paragraph, the stronger your muscles are, the less glucose your body will need to consume.

Take a rest when burning starts. You will immediately feel it when lactic acid starts to build up in our muscles. You will feel a burning sensation and discomfort. When this happens, you can do two things. First, you can make your workout less intense to allow the muscles to rest. Second, you can stop from exercising for several minutes until your muscles have recovered from the loss of glucose. Make sure you take deep breaths during the resting period in order for the lactic acid to be released.

Perform cool-down exercise after your workout. The best one is stretching. Lactic acid stays in your muscles for roughly 30 minutes. By stretching the muscles, the lactic acid can be released and the build-up can be prevented. This will extremely help in preventing sore muscles following after the workout.

Live a healthy and active life. This acid can be prevented if you are always on the move because your muscles become strong. A healthy life, on the other hand, will release the lactic acid that has been building up and prevent damage from occurring.

These are some ways on how you can prevent lactic acid from building up.

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Can You Overtrain Muscles

A lot of people want to make their body look fit and fabulous. They train hard every day to build strong muscles. However, there are times when they train too much. Overtraining can be good for the muscles. However, if other important things are being neglected, it can cause great damage to the body.

There is a huge difference between training hard and overtraining. Training hard means you are doing high-intensity exercises to make your muscles stronger every time. Overtraining, on the other hand, means that you are training your muscles too much to the point where you do not give them a rest or you give them a shock. If you really want your muscles to grow, you need to allow them to rest. They grow during this resting period because it is when new muscles are formed. Continuing training amidst the bad condition of muscles can lead to permanent tear. In addition, you need to escalate the intensity of the exercise properly. You can not skip 10 levels no matter how much you want to build strong muscles quickly. You need to go through the process. Skipping 10 levels will give your muscles a shock and may cause damage.

What are the signs of overtraining? If you can not figure out whether you are doing it or not, here are some of the signs that you should look for. First, your appetite is weak and you are experiencing severe weight loss. This is because your muscles are not growing as they are not getting enough resting time to regenerate. Second, your pulse rate is high so as your blood pressure. Since you are training too much, your heart always need to pump much blood. Other signs include trouble in sleeping and frequent feeling of fatigue.

Overtraining is also said to affect different processes and systems in the body. Initially, it affects the production of hormones. It increases the production of cortisol and at the same time decreases the production of testosterone. This can have a negative effect on the muscles and can lead to degeneration in the long run. It affects the immune system as well. Specifically, it decrees the production of antibodies that fight viruses and other harmful substances that enter the body. This can be very bad for your health. You will be very vulnerable to getting diseases. As a result, you will have to delay your trainings from time to time making your muscles a lot weaker than before. Lastly, it can affect your metabolic system. This can lead to muscle tear, accumulation of lactic acid and connective tissue damage.

Can you over train your muscles? Yes, you can and it will not bring any good to your health. Therefore, you should always make sure that your trainings are something that your body can accommodate.

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Neck Cracking: A Danger to Your Health?

The neck includes many bones which may be aided by strong muscles for assisting it and allowing your head to move unhampered. The phenomenon of neck cracking might cause serious health obstacles and is hurtful too. Cracking of your neck is welcomed on by gas bubbles that happened to be released in your cartridge at the time of your joint movements. You will find small and big bubbles and when you lengthen your joints these bubbles interacts with each other and produces the cracking of the joints, wrists, neck, ankles or knuckles.

Neck cracking is near very harmful when you use hands for swinging your neck from one side to a different intentionally and with modest force. This cracking noise is from the ligaments which supports the neck and it is connected to your trusty torso. All these ligaments do not end up getting repaired by its own and is temperamental. It is also considered a method which is used for reducing weight which is felt at the bottom part of the neck. But according to scientific research this approach may cause the degeneration of your neck joint or simply stretches the ligaments of the neck. When you have joints with hypermobliity you can get an impulse to crack the neck. Cracking your neck may very well feel good after being in an identical position for long periods or after working for prolonged hours. It is not a sign of growing old but it means that you are bringing down posture. You may crack your neck accidently when you are exercising or stretching. Cracking will help you relive pain and pressure from joints which are created by tight joints and tensile muscles. You can minimize yourself from this pain with the help of a good massage. The snapping or popping sound was made when the cervical spine or skeletal spine gets rubbed together. Another cause of this sound is due to the cavities of the synovila fluid which release the gas and the noise is created. Scientific reasons of the cracking of the neck are due to shifting of the ligaments and joints and rubbing of the rough edges. With age, a person may find that they have lose tendons which also gets out of place and this creates the cracking sound. Any time you crack your neck forcibly, you can lose the elasticity of the ligament.

Treating the cause of firmness and tension in your neck is by visiting a physical therapist. He might suggest you some exercises for reliving you from stiffness and also tension of your neck which causes harm to neck area. There are home remedies also which can be executed easily at home like moving your spinal column along with stretching your lower back, upper back, calf and abs. you can apply this for few minutes after your daily morning walk. You should also sleep in proper posture and also when walking you should follow high-quality postures. Postures play a very important role in determining its impact on your body.

If you want to avoid the habit of cracking your neck you should do it by following a consistent routine of exercise for muscle toning. When you start building your muscles, the strength of your muscles will help you in reducing the time you crack your neck. You can also turn your neck at regular interval so that physical stress would not build up in the neck area.

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Find a Good Physical Therapy Center for Treatment

One of the biggest challenges you face after having surgery or some other type of treatment after suffering from a musculoskeletal injury is recovery. While it may seem like the best thing to do to get relief and get better is to rest and allow your body to sort things out on its own, you need to realize that physical therapy can help you get better. Even though you have received treatment that is designed to fix the problem, you still need to work your joints out to prevent them from losing their strength, memory, and resiliency.

Regardless of how long you have been dealing with your condition, the best thing for you to do is to go to a spine center where they have the best spelling specialists on staff. There you will be able to complete your recovery by seeing therapists, counselor and other professionals that can help lessen the strain and emotional stress of what you may be going through. They can provide you with a treatment plan that will allow your body to heal in the best manner possible. The best part is, they will hold your hand and guide you every step of the way to ensure that you are able to complete your treatment plan to get the best results.

Even though you may not be ready to start physical therapy, there is no reason for you to put things off. After all, you want to be able to move in as freely as possible without having to experience any pain and discomfort. Initially when you start physical therapy, you may feel some pain and discomfort. Even though you may be tempted to stop, you need to remember that what you are experiencing is very common and expected at this point in your treatment. You are learning how to use, move and recondition muscles that have not been used in a while.

Regardless of how you sustained your injuries, it is important to remember that recovery is not always going to be the fastest or the most comfortable to end. That is why you need to find a good rehab center to go too. You need a place that has the best professionals on staff to provide you with the best care and support you need to make it through this situation.

In addition to finding a good spine specialist and physical therapist, you need to let your friends and family provide help during this time. Even though you may be ready to do things on your own, it is important that you follow your therapist's orders thoroughly. Your friends and family can offer you a great deal of support during this time. They can help to keep you motivated and in a good state of mind. They will encourage you even when you feel that you can not go on. Before long, all of your hard work from physical therapy will pay off and you will be able to move as normal as possible without any discomfort again.

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Where Is Lactic Acid In The Body?

Lactic acid is found in the muscles. It is produced when the muscles have run out of energy from glucose sources. It is produced from the fermentation that occurs in the cytoplasm of the cells. It happens when there is not enough oxygen in the cells and muscles anymore. Lactic acid is a substance that is being produced by your body to help the muscles end longer during vital physical activities. It gives the muscles more energy whenever there is a need. Contrary to what many people believe, lactic acid is not all bad. It has great benefits especially to athletes who need higher sports performance and endurance.

You need to keep in mind that this acid is composed of two main substances: lactate and hydrogen ion. Lactate is beneficial to the body while hydrogen ion is not. Lactate is a great substance because it can produce energy almost instantly. If you are tried from exercise and you feel you are out of energy, just drink a dose of lactate and you will be up and dancing again. It is very beneficial even after workouts. It helps the muscles recover faster preventing the muscles from becoming too strained and too sore.

It is the hydrogen ion that is not good for the body. This is where the bad reputation of lactic acid comes from. When the hydrogen ion builds up, your muscles are affected negatively. The contracts are damaged and the nerve signals are disrupted. It is not the lactic acid build-up that you should blow for the burning sensations you feel during exercise. It is not the lactic acid's fault but the hydrogen ion's. To understand lactic acid better, below are some facts that you need to know.

Lactic acid is not responsible for the soreness of the muscles. The muscle soreness is most likely the cause of the torn muscle tissues. When you exercise, the muscles undergo wear and tear. This is an important step in creating stronger muscles. However, this step requires the muscles to become sore in order for the body to take the necessary action during the resting period.

Lactic acid is produced when carbohydrates are broken down. This is the reason why people with strong muscles are less likely to experience a build-up. When your muscles are strong, less carbohydrates and glucose are required. On the other hand, when the muscles are not that strong yet, your body will have to get energy by breaking down the carbs. As a result, lactic acid is released very much and a build-up happens.

This kind of acid is important to the body especially to the muscles during physical activities. Although it has bad effects when the hydrogen ions build up, it is not entirely bad. All you need to do is to find ways on how you can prevent the build-up.

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How Many Days Should You Rest Sore Muscles?

When you exercise, there is a big chance that your muscles will become sore. This is especially true for people who have just started exercising and who are not accredited to doing physical activities. Muscle soreness can bring too much discomfort and pain. However, it is not entirely dangerous to your health. Sometimes, all you have to do is to take some days off and let your muscles recover from the soreness completely.

The duration of rest your muscles need to recover from the soreness will depend on the type of soreness you are experiencing. The first type is known as the acute muscle soreness. For this type, you only have to rest the muscles for several hours after workout. The discomfort will only last for several hours after training. In fact, you can start training again the next day if you are ready. The second type is known as the delayed insect muscle soreness. This is more common than the first type. From the name itself, it means that the soreness is delayed. You will most probably feel it 1-3 days after your workout. Since it is delayed, it lasts longer. Therefore, you will have to rest your sore muscles longer. If you can not do intense exercises, you can do mild ones such as walking or cycling to continue your physical activities.

There are several ways on how you can relieve muscle soreness. The first one is to rest. As mentioned earlier, the amount of rest your muscles need depend on the type of soreness that you have. If you feel that your muscles have already recovered and you can move them without feeling any discomfort, then you are good to go. The second step is active recovery. By resting, it does not mean that you will stop all your physical activities. Doing so will just make your muscles weaker. You should still continue your physical activities but you need to keep them at the minimum. Walk instead of running. Swim instead of jogging. Activities will keep your blood circulation good and will help the muscles recover faster. The third step is to rehydrate your body. When your drink water, the toxins in your body are being flushed out. These toxins are a hindrance to muscle recovery there before it is just good that they are removed from your bloodstream. The fourth step is to keep your body healthy. Eat nutritious food all the time. Your muscles need all the nutrients it can get to recover faster. Your muscles specifically need potassium and protein to heal faster.

Muscle soreness is normal however it can bring too much discomfort in your life. Follow the tips given above to prevent the condition and help your muscles recover faster.

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Treat Infertility With IVF

Not being able to have a baby can put an emotional stress on your relationship. If you are not able to get pregnant after one year of continuous trying, you should consider meeting a fertility specialist. A fertility specialist will give you suggestions and guide you through alternative medical procedures in order for you to have a baby.With advances in the field of medicine, getting infertility treatment has proven to be very effective and efficient for some people.

Factors causing Infertility
There are a number of factors that are responsible for causing male and female infertility. This could be due to an unhealthy lifestyle practices such as consuming excess alcohol or drugs and smoking. Frequent visits to the sauna results in increased core temperature of the body thereby reducing the sperm count. Usually women above the age of 32 and men over the age of 40 encounter a drop in fertility. In addition to this, cancer treatments such as radiation and chemotherapy may also ruin sperm production. Female infertility may be due to ovulation disorders, poly cystic ovary syndrome, and blockage in fallopian tube or thyroid problems. Set up an appointment with your doctor and learn more about infertility treatments. If you get a clear picture of In vitro fertilization, you will be able to deal with it better.

Preparing Yourself
The first step in preparing yourself for this treatment is to have a talk with your partner. Discuss about your finances and how far you want to go with the treatment. This procedure can be expensive and if your insurance does not cover the costs, it could leave a financial stress. Talk to a specialist and find out how much the IVF medications and the whole procedure ingoing to cost. See if you can find a way to afford the whole treatment. Discussing everything in advance will make the whole process a lot less stressful for you and your spouse.

The Process
Initially medications are given to a woman to prepare her body for the IVF cycle. In this treatment, a woman's egg that is surgically removed and a man's sperm obtained during the sperm extraction stage is fertilized externally in a laboratory. The fertilized egg now known as the embryo is then implanted in the woman's womb. A typical IVF cycle takes four to seven weeks. After that a pregnancy test is done. If the result is negative, you can either repeat the cycle or talk to your doctor for other suggestions. While IVF can be a very effective method, it is important to note that not all IVF treatment results in pregnancy. So it is important that one has an open mind about it by being strong and looking for alternatives.

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Knee Pain: Patello-Femoral Pain Syndrome

Knee pain can result from a number of different structures and in a variety of ways. Patello-Femoral Pain Syndrome (PFPS) is a very painful condition. It is the most common overuse syndrome affecting the sporting population and 25% of the general population are affected at some time. Although quite debilitating, PFPS can be treated conservatively with appropriate physiotherapy (physical therapy) techniques and exercises.

The knee is a simple hinged joint with slight accessory movements available to it. Primarily it extends and flexes the knee that is the joint between the Femur (thigh bone) above and the Tibia (shin bone) below.

There is a small rotational component in the knee joint and some glide forward and backward between the Femoral Condyles and the platform made by the Tibia.

The Quadriceps Muscles attach to the Patella (Knee cap), which in turn is attached to the Tibial Tuberosity on the Tibia (shin) via the Patella tendon.

Although in action it produces a simple movement the knee joint is one of the most complex structures in the human body. This complexity gives rise to the potential for injury but also makes diagnosis problematic for the medical team.

PFPS – What is it?

Patello-Femoral Pain Syndrome (PFPS) is a painful condition where the patella (knee cap) rubs on the femur (thigh bone) in such a way that pain and sometimes swelling is produced. The Patella is meant to glide over the Femur and is equipped with a hard shiny covering over the bones in both areas to facilitate this glide. This Hyaline Cartilage, as the hard shiny surface is called, reduces friction at the point of contact.

However things can go wrong.

PFPS – What causes it?

The under surface of the Patella has a “V” shape to it that corresponds with a reciprocal groove in the Femur.

As the knee is extended and flexed the Patella glides over the Femur along the line of this groove that extends from the front of the Femur to under the distal Femur. In standing the Patella sits at the top end of the groove but as the knee is bent such as when squatting, the angle of the Femur changes and the Patella sets more on the under surface of the Femur.

All is well if this mechanism functions correctly and there is no trauma to either bony surface. However several factors may cause changes. These include:

  1. biomechanical factors
  2. muscular factors and
  3. overuse factors

1. Biomechanical Factors

Of the biomechanical factors some of the more common issues in available literature include the following:

  • Altered tilt of the Patella
  • Rotation of the Patella
  • Mal-tracking of the Patella
  • Altered Q angle
  • Pes Planus – flat feet or over pronated feet
  • Pes Cavus – high arch over supinated feet
  • Knee valgus or varus – knock knees or bow legged

Small changes to the tilt or rotation of the Patella reduce the contact area between the Patella and the Femur. Over time this produces a “hot spot” of pressure causing the hyaline cartilage to abnormally wear.

Mal-tracking of the Patella occurs when for a variety of reasons the Patella does not track accurately in the groove of the Femur. Most commonly the Patella tracks laterally (towards the outside of the knee) causing a friction to occur between the under surface of the Patella where it rubs on the hard ridge of the Femoral Condyles.

Altered Q angle has been postulated as a biomechanical cause, particularly in females.

This is the angle between the width of the hips and the alignment of the knees in relation to the vertical. Excessive Q angle is proposed to increase lateral pull on the Patella.

Pes Planus and Pes Cavus are thought by some to have an effect on the knees. The biomechanical effects are postulated to change the Patello-Femoral function thereby causing PFPS.

Knee Valgus and Varus are probably factors contributing to Patello-Femoral function.

2. Muscular Factors

Muscles exert a pull on the bones in order to produce movement. If the Quadriceps Muscles exert an uneven pull on the Patella then it is postulated that this could alter the Patello-Femoral function.

The most common theory for PFPS is that the Vastus Medialis Obliques muscle is weak and therefore does not balance the pull exerted by the other Quad muscles and laterally mal-tracks the Patella.

Tightness or muscle imbalance between any of the muscles of the leg is also thought by many to be a causative factor.

3. Over Use Factors

As the term assumes excessive activity is proposed to cause PFPS.

The tissues of the body are designed to accommodate to the stresses applied to them by getting stronger. By lifting weights the muscles adapt over time by increasing mass and therefore tensile strength. Similarly the bones, ligaments, heart and other tissues adapt in the same way.

This tissue adaptation is the process all sportsmen and women go through to get fitter for their activity, however when these stresses are applied before the body has had time to make adaptations then the tissues can break down. It is there postulated that too rapid an increase in activity may cause injury including PFPS.

PFPS – What else could it be?

There are several other factors, which could cause knee pain. Some of these require more sophisticated equipment such as X-Rays, MRI's or bone scans to determine the cause of pain. Dislocation of the Patella or Patella subluxation, stress fractures, bone bruising, bone defects, or pathological conditions such as Osteoarthritis all have the potential to cause knee pain and should not be lightly dismissed.


The plethora of potential causes of PFPS is quite bewildering. There seems little consensus by medical experts as to the causes of PFPS and therefore the treatments prescribed are even more numerous. In a recent blog on a website of a particular medical profession as many as thirty-four different treatments were prescribed for PFPS. In other medical professions there may well be just as many treatments prescribed.

Whilst it must be accepted that there could be multifactorial causes in any one individual and that between individuals the causes may vary, there are many neverlessheless many “red Herrings” proffered by medical professionals albeit in an honest attempt to solve PFPS. Trial and error seems to be the norm but this can be costly, time consuming and frustrating to the injured individual.

Some questions to consider for those who are encountering this trial and error pathway for their particular knee pain are:

  1. Was there a single traumatic event that caused the knee pain or did it come on slowly?
  2. Does the pain intensity vary from day to day or even from time to time?
  3. Do the areas of pain vary slightly or are there other symptoms in the same leg ie tightness, heaviness, cramping etc?
  4. Are the symptoms difficult to pin-point?

If the answer to some or all of these questions is yes then there may well be a single cause and therefore a simple answer!

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