Simple exercises for relief from knee pain

A lot of people suffer from knee pain, some hereditary, some due to injuries and some due to other reasons. Whatever be the reasons, the pain is very bothersome. 

Try the following exercises regularly to get relief from knee pain.

1. Leg lifts - sit straight on a chair with your feet firmly on the ground. Lift the leg for which the knee pains, until it is parallel to the ground. Hold for a couple of seconds and bring back to the initial position. Do 10 reps every day.

2. Knee bending - sit on a chair and keep a stool of same height as the chair in front of you. Place your knee on the stool, knee slightly bent. Slowly, straighten your leg and hold in the straight position for a couple of seconds before you release. Do 10 reps.

3. Leg straightening - stand straight and place the foot on a low platform. Bend down, place both your palms on the knee and slowly push it down until your leg is straight. Push only as far as it doesn't hurt too much. Hold for a few seconds and release.

4. Stretching - sit upright. Bring your leg towards your chest by bending the knee and keeping your hand above the ankle. Push your heel towards your buttocks. Release after a couple of seconds.

5. Chair pulling - stand straight near a door keeping your feet apart (shoulder-width), in front of a chair. Hold the knob of the door and slowly, sit back on the chair. Feel the pull in the muscles and go back to previous position after 2-3 seconds. Repeat.

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5 Only Exercises For Easy Relief From Knee Pain

Scoliosis is the abnormal twisting and curvature of the spine. It is usually first noticed by a change in appearance of the back. There are several types of scoliosis based on the cause and age when the curve develops; the majority of patients have no known cause.

Typical signs include:
1. Visibly curved spine
2. One shoulder being higher than the other
3. One shoulder or hip being more prominent than the other
4. Clothes not hanging properly
5. A prominent ribcage
6. A difference in leg lengths

Back pain is common in adults with scoliosis. Young people with scoliosis may also experience some discomfort, but it's less likely to be severe. Seeking medical advice If you or your child has signs of scoliosis, make an appointment to see your spine specialist. They can examine your back and can refer you for an X-ray for confirmation. If you or your child are diagnosed with scoliosis, it is important to see a scoliosis specialist to talk about treatment options.

What causes scoliosis?
In around eight out of every 10 cases, a cause for scoliosis is not found. This is known as idiopathic scoliosis. A small number of cases are caused by other medical conditions, including:
1. Congenital scoliosis: Caused by birth defects.
2. Neuromuscular scoliosis: Common conditions are
- cerebral palsy
- a condition associated with brain damage
- muscular dystrophy
- a genetic condition that causes muscle weakness
- marfan syndrome
- a disorder of the connective tissues
3. Idiopathic Scoliosis: What causes idiopathic scoliosis is still unknown.
4. Adult scoliosis: In adults, age related changes in the discs and joints of the spine and a reduction in bone density may cause scoliosis. Adults can also experience worsening over time of previously undiagnosed or untreated scoliosis.

Diagnosing scoliosis
Scoliosis can usually be diagnosed after a physical examination of the spine, ribs, hips and shoulders. You may be asked to bend forward to see if any areas are particularly prominent. For example, one of your shoulders may be higher than the other or there may be a bulge in your back. Scans The specialist will take an X-ray to confirm the diagnosis of scoliosis.The X-ray images will also help determine the shape, direction, location and angle of the curve. The medical name for the angle the spine curves is known as the Cobb angle.In some cases, scans such as a magnetic resonance imaging (MRI) scan or a computerised tomography (CT) scan may also be recommended. Treating scoliosis in children If your child has scoliosis, their treatment will depend on their age and how severe it is. The main treatment options are:
- observation
- casting
- bracing
- surgery

Observation treatment is not always necessary for very young children because their condition often corrects itself as they grow. However, if the curve does not correct itself, it can reduce the space for the internal organs to develop in, so careful monitoring by a specialist is important. Casting in some cases affecting young children, the spine may need to be guided during growth in an attempt to correct the curve.

In a child aged under two years of age, this can sometimes be achieved by using a cast. A cast is an external brace to the trunk made out of a lightweight combination of plaster and modern casting materials. The cast is worn constantly and cannot be removed, but is changed regularly to allow for growth and remodelling. Bracing If the curve of your child's spine is getting worse, your specialist may recommend they wear a back brace while they are growing.

A brace cannot cure scoliosis or correct the curve, but it may stop the curve from getting worse. If a brace is used, it will need to be carefully fitted to your child's spine. Braces are often made of rigid plastic, although flexible braces are sometimes available. In general, modern back braces are designed so they are difficult to see under loose fitting clothing. It's usually recommended that the brace is worn for 23 hours a day, and is only removed for baths and showers.

However, it should be removed during contact sports and swimming. Regular exercise is important for children wearing a brace.The brace will usually have to be worn for as long as your child's body is still growing. For most children, this will mean they can stop wearing it when they are around 16 or 17 years old. Surgery is recommended, if your child scoliosis is severe and in case, other treatments have been unsuccessful, corrective surgery may be recommended. They type of surgery will depend on your child's age.

Surgery in children for younger children, generally those under the age of 8 to 9, an operation may be carried out to insert growing rods. These rods aim to allow for continued controlled growth of the spine while partially correcting the scoliosis. After surgery to insert the rods, your child will need to return to their specialist every 4 to 6 months to have the rods lengthened to keep up with the child's growth. In some cases, rods that can be lengthened using external magnets during an outpatient appointment may be used.

Surgery in teenagers and young adults operation where the spine is straightened using metal rods attached with screws, hooks, and/or wires, and bone grafts are used to fuse the spine in place. This metalwork will usually be left in place permanently, unless they cause any problems. After the operation, most children can return to school after a few weeks and can play sports after a few months. Possible complications of scoliosis Physical complications of scoliosis are rare, although serious problems can develop if it's left untreated.

Emotional issues having a visibly curved spine or wearing a back brace may cause problems related to body image Lung and heart problems In particularly severe cases of scoliosis the rib cage can be pushed against the heart and lungs, causing breathing problems and making it difficult for the heart to pump blood around the body. Nerve compression In some cases of scoliosis, particularly those affecting adults, the bones in the spine compress nearby.

All About Scoliosis

Also known as Median Nerve Compression, Carpal Tunnel Syndrome is characterized by a sensation of tingling and numbness in the hands or the arm caused due to a strained nerve of the wrist. This condition occurs due to stress which affects the functioning of the part of median nerve, situated along the wrist.

Various Causes of Carpal Tunnel Syndrome:
Constant movement of the hands in activities such as typing on the computer
Pregnancy
Arthritis

Various Symptoms of Carpal Tunnel Syndrome:
The symptoms of this syndrome start to show up when there is excessive pressure build up in the median nerve of the wrist. You may experience-

A sensation of numbness
A sensation akin to the pain experienced when needles are inserted into the skin
Pain (mostly at night)
The build- up of pressure can occur due to a number of reasons. They are-

Painful injury
Fracture
Tenosynovitis (a condition that affects the tendons along the sides of the thumb)
The compression of the nerve may develop anywhere, and not necessarily the wrist only.
Diagnosis of Carpal Tunnel Syndrome:
Doctors base their diagnosis of the condition on the symptoms and certain tests. These include-

Phalen s test (a test that is carried out to determine any pain or numbness in the fingers within one minute of this activity)
Wrist flexion/median nerve compression test
Tinel s test (a test that is used to diagnose irritated nerves)
Few nerve enlargements may be revealed by an ultrasound, X-Ray, MRI scan, CT scans etc. The doctor generally recommends any of the above tests to determine carpal tunnel syndrome.
Important measures that help treat the condition are

Getting ample rest
Educating yourself on the various symptoms
Knowing certain activities or movements that trigger symptoms
Attending physiotherapy sessions
Physiotherapy as an important form of treatment for Carpal tunnel syndrome
Extensibility of muscle as well as soft tissue
Strengthening the forearms and the ability to grip things and pinch too
Maintaining posture and performing hand agility exercises can improve the hand movement
Mobilization of the Carpal bone and stretching of the flexor retinaculum (a fibrous band near one s wrist) so as to widen the carpal tunnel
Gliding training for nerves/ tendons for unrestricted motion
Endurance training for strengthening the upper limb as well as the wrist

Carpal Tunnel Syndrome - Measures That Can Help Treat It!

A broken nose is any crack or fracture in the bony portion of the nose. This is usually a result of external trauma.


Nasal fractures are often cited as the most common type of facial fracture, accounting for approximately half of all facial fractures in several studies.


Broken Nose Causes:


Common sources of trauma include the following:


Sports injuries
Personal fights
Motor vehicle accidents
Falls
In children, nasal fractures are most commonly due to falls.




Broken Nose Symptoms:


Tenderness when touching the nose
Swelling of the nose or face
Bruised nose
Bruising under the eyes (black eye)
Deformity of the nose (crooked nose)
Nosebleed
Pain and difficulty breathing out of the nostrils 


Broken Nose - 7 Signs You are Suffering from it

Concentrated pain in the neck can be especially tormenting. Before you look for a cure for this pain and start treating it, it is important that you try and find out the underlying cause behind it as well. Contacting a physiotherapist in time will allow you not only to avoid any and every side effect posed by neck pain, but also assist you to get good riddance from it.

Causes of Neck Pain:
There can be multiple causes of neck pain. The treatment of the same depends wholly on the factor that is causing the pain. Some of these causes of neck pain include

Misaligned hips,
Misaligned Spine,
Misaligned shoulders,
A constantly forward-tilted head,
Lack of movement of the head from one specific position,
Tensing up of the muscles in the upper back,
Tensing up of the muscles in the neck region, etc.
It is all these factors and a few more that end up resulting in stiffening of muscles in and around the neck and causing you intermediate to unbearable pain.
Side effects of neck pain:
Neck pain also has some side effects, which includes temporary loss of consciousness, nausea, vomiting, blackouts, temporarily blurred vision, headache, spondylitis, etc.

Exercises for neck pain:
Neck exercises are a predominant part of the treatment extended by every physiotherapist, to cure neck pain. Some of the most vital and effective exercises for neck pain are listed below.

Frog: Funny as it way sounds, the frog is one of the best exercises when it comes to treating neck pain. All you have to do is lie down on the floor with your knees apart, your feet joined, your hands laid upward on the floor at a 45-degree angle to your body and just stay there in that position for two minutes. This will force your back to arch naturally, slowly giving some relief to your neck.
Sitting floor: Try sitting floor for neck pain. All you have to do is sit straight with your back rested on a wall, with your legs laid straight forward. Bring together your shoulder blades and bend to help them meet your knees while curling the toes outward to optimal. Stay in this position for a good 3 minutes, without bending the legs.
Static wall: Lie down on the floor with your bottom against a wall and your legs up it. You can always scoot back a bit if there is the slightest of discomfort. The aim here is to help the tail bone lie comfortably on the floor. Tighten your thigh muscles but curling your toes outward and pointing your feet straight out from its previous position. Maintain this position for 3 minutes for maximum effect.
Static back: The static back is the most common and most helpful exercise for neck pain. All you got to do is lie down on the floor, while placing your legs on an elevated surface, such as an ottoman or a chair at a 45-degree angle to your body. Now put your arms at an angle of 45 degrees to your body as well, only sideways on your shoulder. Follow this position by lifting your palms and staying in that position for five to ten minutes.
All these exercises are aimed to positively influence one muscle or the other in and around the neck region and to help you get rid of that pain. Consult a physiotherapist first, and he/she will advise you on the best neck pain exercises.

Neck Pain - 4 Exercises to Control Pain

Lower back pain is one of the most common ailments among adults all across the world. You may wake up in the morning with an energising drink before going out to work. After you arrive at work, you may have to sit there till lunch, which involves further sitting and you are required to sit for more hours for completing the remaining work. Then you come back home by sitting in the car and have the night s meal while again sitting. Did you know sitting through the day is the major culprit behind your back pain? Thankfully, yoga has effective ways of treating back pain to a considerable degree.

You can choose to do the following yoga poses for alleviating your back ache:

Supine hamstring stretch: You will have to lie back on your back and bend the right knee to the chest. Then you will have to place a rolled-up towel around the football and straighten the leg towards the ceiling and press both the heels. In case your lower back feels strained, you can bend your left knee and place the foot right on the ground. Hold the position for about 3 to 5 minutes and practice regularly for soothing back pain.
Two knee twist: You will have to bend your knees to the chest while lying on the back and try to bring out the arms forming a T-shape. Then try to exhale and lower down the knees on the ground towards your right side. Keep both the shoulders pressed down firmly and hold this position for about 2 minutes for best results.
Sphinx: You will have to prop yourself on the forearms while lying on the stomach. You will then have to align the elbows right under the shoulders and press through the tops and palms of the feet. You are likely to feel terrific sensations down your lower back, but it is advised to bear through it as it allows the flow of blood to that region which is required for healing. Practice the position regularly and hold it for at least one minute.
Thread the needle: This is quite an easier pose where you will have to lie flat on your back by bending both the knees with your feet flat on the ground. You will now have to bend the right knee by placing the outer left ankle through the right thigh. You will have to thread the right hand between the leg and interlace the hands behind the left thigh.
These positions would help in soothing your lower back pain, but it is recommended to consult a doctor if the pain still persists. Ayurvedic Tiktaksheer basti, massage therapy and certain oral medicines can help a lot in speedy recovery from spine/back related problems.

Ayurved has a very unique way of drug administration called Basti in which various medicines are given through the anus ( Rectal route)...For Lumbosacral / spine disorders a very specialised form of enema Tiktaksheer Basti (Medicated Bitter Milk enema) is given which shows amazing results. Kindly consult a specialized Ayurvedic practitioner for additional details.

Kati Basti (Vasti) is a traditional Ayurvedic treatment used for lower backache and disorders of lumbosacral region, including slip disc, lumbar spondylosis, sciatica, spinal problems etc. Kati Vasti is a part of external oleation (Snehana) therapy in Ayurveda. It is very safe, non-invasive and green category procedure.

In this procedure, you will get instant relief from backache. After completing a course of 7 to 21 days, you may not need any kind of oral medicines. It is a complete therapy for back pain and lumbosacral disorders.

However, the results vary person to person, but in most of cases, people get quick relief after the procedure.

Lower Back Pain - 4 Yoga Asanas For Treating it

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