Aching Bones And Fatigue

Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

91% (41326 ratings)

Ask Free Question

1.pendulum stretch do this exercise first. Relax your shoulders. Stand and lean over slightly, allowing the affected arm to hang down. Swing the arm in a small circle — about a foot in diameter. Perform 10 revolutions in each direction, once a day. As your symptoms improve, increase the diameter of your swing, but never force it. When you're ready for more, increase the stretch by holding a light weight (three to five pounds) in the swinging arm. 2. Towel stretch hold one end of a three-foot-long towel behind your back and grab the opposite end with your other hand. Hold the towel in a horizontal position. Use your good arm to pull the affected arm upward to stretch it. You can also do an advanced version of this exercise with the towel draped over your good shoulder. Hold the bottom of the towel with the affected arm and pull it toward the lower back with the unaffected arm. Do this 10 to 20 times a day. 3. Finger walk face a wall three-quarters of an arm's length away. Reach out and touch the wall at waist level with the fingertips of the affected arm. With your elbow slightly bent, slowly walk your fingers up the wall, spider-like, until you've raised your arm as far as you comfortably can. Your fingers should be doing the work, not your shoulder muscles. Slowly lower the arm (with the help of the good arm, if necessary) and repeat. Perform this exercise 10 to 20 times a day. 4. Cross-body reach sit or stand. Use your good arm to lift your affected arm at the elbow, and bring it up and across your body, exerting gentle pressure to stretch the shoulder. Hold the stretch for 15 to 20 seconds. Do this 10 to 20 times per day. 5. Armpit stretch using your good arm, lift the affected arm onto a shelf about breast-high. Gently bend your knees, opening up the armpit. Deepen your knee bend slightly, gently stretching the armpit, and then straighten. With each knee bend, stretch a little further, but don't force it. Do this 10 to 20 times each day. Starting to strengthen as your range of motion improves, add rotator cuff–strengthening exercises. Be sure to warm up your shoulder and do your stretching exercises before you perform strengthening exercises. 6. Outward rotation hold a rubber exercise band between your hands with your elbows at a 90-degree angle close to your sides. Rotate the lower part of the affected arm outward two or three inches and hold for five seconds. Repeat 10 to 15 times, once a day. 7. Inward rotation stand next to a closed door, and hook one end of a rubber exercise band around the doorknob. Hold the other end with the hand of the affected arm, holding your elbow at a 90-degree angle. Pull the band toward your body two or three inches and hold for five seconds. Repeat 10 to 15 times, once a day. Shoulder exercises and stretches regular exercises and stretches can keep your shoulder strong and flexible. A few things to remember before swinging in to exercises: •stop any exercise if you have more shoulder pain. It may be too soon for you to try. •watch your form. Exercising incorrectly can also cause or worsen shoulder problems. •warm up, even before deep stretching. Light shoulder rolls, gentle movements, or even a warm shower are all ways to warm up your muscles before exercise and stretching. Pendulum stretch for range of motion stand and bend at the waist. •let your arm on the injured side hang straight down. •keep your neck relaxed. •move your arm in a circle up to 20 times. •do once or more times in a day. Overhead shoulder stretch sit or stand to do this shoulder stretch. •intertwine your fingers in front of you. •bend your elbows and raise your arms above your head. You can also place your hands on your head or behind it. •gently squeeze your shoulder blades together to move your elbows back. •continue for up to 20 repetitions. Repeat 5 to 10 times a day. 

0 person found this helpful

Dr. Amar DeepBHMSHomeopathy Doctor

93% (15311 ratings)

Ask Free Question

Please check your thyroid profile first usg lower abdomen till that time take five phos 4 tablets twice daily drink water according to your thirst only. 

1 person found this helpful

Dr. M S SeshadriMBBS, MD Internal Medicine, PhD (Endocrinology), FRCP(Edin)Endocrinologist

92% (394 ratings)

Ask Free Question

Dear lybrate-user, going through your very complex list of symptoms, it appears to me that you may only have obesity and may be situational depression along with vitamin d and calcium deficiency. I suggest that you go ona strict paleo diet completely cut out carboydrates form the diet, walk for 5-6 km daily and lose 1 kg weight per month. You can take an online appointment to sort out your other problem of bone pains and joint pains 

0 person found this helpful

Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

91% (41326 ratings)

Ask Free Question

Do contrast bath ie. Take two tubs in one you can fill hot water (ie. Bearable heat) to immerse the feet in the tub and you will have good effect ie. Warmth effect. Further to that wipe with towel and immerse the feet in the cold water (ie. Ice water bath) which will help you to reduce the inflammation. Once this is done you can do some ankle movements to both the feet which will help you to boost and improve the blood circulation. As I said over the phone please use anklet which I have already sent by whats app and you can use mcr chappals which will help you to reduce the weight falling on the injured front portion of the foot. If you have the habit of using shoes then you can keep removable insoles which can be used inside the shoes and that acts like a shock absorber and which will also help to reduce and prevent the weight falling on the injured foot. This is the way to reduce the inflammation through home remedy. If the pain persists say for example after doing for 5-7 days then you have to consult physiotherapist where they will treat you with infra red radiation. But this is quite a rare treatment, if in case it is not available, let me know we can send it to you by courier. It is quite expensive but you will feel good results with that. This will help you to reduce the inflammation in the bone ie. Which is caused by the table which fell on your foot. You can thrombophob ointment to reduce the contusion and also to loosen and break the blood clot which is there in the front portion of the foot. It will also help you to change the skin colour. If the pain is too much then you can take ultracet tablet every day in the night. Keep two pillows under the ankle while sleeping on the bed which will help you to reduce the swelling. Hope you recover with this. And also please share your feed back if you become better. If you do not become better too pls let us know so that we can give some alternate solution. Please send your address so that we can send the products ie. Anklet to use it in the ankle / foot, mcr chappals for your size and also the removable foot insole. 

1 person found this helpful

Dt. Mrs. Megha TiwariM.Sc - Dietitics / NutritionDietitian/Nutritionist

89% (44 ratings)

Ask Free Question

Please stop taking any kind of supplement first. Start with first with proper healthy diet with regular 30 min to an hour exercise. Keto flu is a real thing. Cutting your carbs to the bone and going into a state of ketosis (where your body burns fat for energy) can bring on a cluster of uncomfortable symptoms, such as headaches, fatigue, muscle aches, nausea, and diarrhea. Is a real thing. When you’re in a starvation state, your body uses ketones for energy in a similar way to how they’re used on a ketogenic diet — for fuel — and converts them into glucose. In this state, all those ketones also stimulate an increase in leptin (the hormone that makes you feel full) and a decrease in ghrelin (the hormone that stimulates your appetite). The higher your blood concentration of ketones, the less hungry you feel. Why? Because in the history of human evolution, periods of famine forced our bodies to adjust so that you would be less likely to eat something poisonous if there was no food available to you. Here in the 21st century: taking supplemental ketones to help enhance this biological process will likely decrease appetite by raising blood levels of ketone bodies. 

1 person found this helpful

Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

91% (41326 ratings)

Ask Free Question

If your pain is more in the distal joints, ie. In the upper limbs if the pain is present in the fingers/wrist and in the lower limbs it the pain is present in the toes/ ankle, then we shall definitely say it is rheumatic arthritis. Wear elbow brace and wrist brace which will make her to feel warm and that will make the joints become firm. Hot water fermentation will help knee cap will also help to prevent the damaged cartilages. If your pain is more in the distal joints, ie. In the upper limbs if the pain is present in the fingers/wrist and in the lower limbs it the pain is present in the toes/ ankle, then we shall definitely say it is rheumatic arthritis. Which joints you have pain? If your proximal joints (ie. Shoulder, hip & knee has pain) then you can pour hot (warm) water in that area to reduce the inflammation. If you have pain in the distal joints ie. Wrist, fingers, ankle, toes then you can wear either elbow brace or wrist brace which will help you to feel warm and very protective. And also immerse the distal joints in the hot water tub which will help you to reduce the pain. Consult the near by physiotherapy clinic and also consult a general physician to check with your esr levels to check whether you have inflammation the sound what you hear is called as crepitus /ˈkrɛpɪtəs/ (also termed crepitation) is a medical term to describe the grating, crackling or popping sounds and sensations experienced under the skin and joints or a crackling sensation due to the presence of air in the subcutaneous tissue. Popping knees and crackling knuckles. Occasionally hearing pops, snaps, and crackles when you bend your knees doesn’t necessarily mean you have arthritis. The kneecap (patella) is the small, convex bone that sits at the front of the knee, shielding the joint. This is a general low back ache and for this you can follow these measures: one keep a pillow right under the knee while sleeping, next is you can keep ice in the painful area for about 5--10 minutes, if pain still persists you can stretch your body by twisting the waist on both sides how we used to do in the school drill similarly you can try which will help you relax as well will reduce the pain. It looks like you are is important to check that. Anaemia always leads to the symptoms of being tired and also having back / leg pain though there may not be any pathological reasons for back pain. •standing hamstring stretch: place the heel of your injured leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this or you will stretch your lower back instead of your leg. Hold the stretch for 15 to 30 seconds. Repeat 3 times. •cat and camel: get down on your hands and knees. Let your stomach sag, allowing your to curve downward. Hold this position for 5 seconds. Then arch your back and hold for 5 seconds. Do 3 sets of 10. •quadruped arm/leg raise: get down on your hands and knees. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and alternate sides. Do this 10 times on each side.•pelvic tilt: lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for 5 seconds, then relax. Do 3 sets of 10. •partial curl: lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don't hold your breath. It helps to breathe out as you lift your shoulders up. Relax. Repeat 10 times. Build to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to the side. •gluteal stretch: lying on your back with both knees bent, rest the ankle of one leg over the knee of your other leg. Grasp the thigh of the bottom leg and pull that knee toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip on the top leg. Hold this for 15 to 30 seconds. Repeat 3 times. •extension exercise: lie face down on the floor for 5 minutes. If this hurts too much, lie face down with a pillow under your stomach. This should relieve your leg or back pain. When you can lie on your stomach for 5 minutes without a pillow, then you can continue with the rest of this exercise. 

0 person found this helpful

Dr. Rahul GuptaMD-Ayurveda, Bachelor of Ayurveda, Medicine & Surgery (BAMS)Sexologist

93% (46318 ratings)

Ask Free Question

Hello- You might be having a low Testosterone. Testosterone is a steroid hormone primarily secreted by a man's testicles. This hormone is responsible for the development of male sexual characteristics. Testosterone is also important for maintaining muscle bulk, adequate levels of red blood cells, a sense of well-being, and sexual function. A low testosterone level can affect both your quality of life and your health. It can cause fatigue, erectile dysfunction, depression and other emotional issues, insomnia, poor concentration, decreased bone density, and increase in body fat. To find out their testosterone levels, men can opt for a blood test. In case the test shows low testosterone level and you experience the signs and symptoms for the same, don't worry. Ayurvedic aphrodisiac herbs and some simple lifestyle and dietary changes can help boost your testosterone level naturally. 

1 person found this helpful

Dr. Prashant K VaidyaDiploma In Gastroenterology, Diploma In Dermatology, BHMSHomeopath

90% (18373 ratings)

Ask Free Question

Vitamin D Is Essential for Maintaining Strong Bones. This vitamin is also critical for bone health. Symptoms of a vitamin D deficiency can be vague — fatigue and muscle aches or weakness. 

0 person found this helpful

Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

91% (41326 ratings)

Ask Free Question

Body painYou need to improve the tone of the muscles in a rhythmical manner. If you do that with proper diet restriction nothing will happen to you. Body pain is there after gym activity due to tiredness and you need to consume good protein and iron diet in your body which will help you to break the fatigue and body pain. You have to reduce the weight by walking minimum 3-4 kms per day. Slowly reduce the weight and slowly avoid adding salt in the diet which will help you to prevent water retention in the body. Excess salt in general leads to water in the body which might be the reason for you legs to pain as the leg will automatically become oedematous. 

0 person found this helpful

Hello Dear dengue Fever present with high fever, severe back pain (break bone fever) ,head ache, vomiting and rash. If it is hemorrhagic may present severe abdominal pain, persistent vomiting, rapid breathing, bleeding gums, restlessness and blood in vomit, fatigue. If it is dengue shock syndrome: .Fever, or history of acute fever, lasting 2–7 days, occasionally occurs in 2 phases • Hemorrhagic tendencies, evidenced by at least one of the following • A positive tourniquet test • discoloration of skin or formation of purple spots due to internal bleeding • Bleeding from the intestinal membrane, gastrointestinal tract, injection sites, or other locations • Blood in feaces or vomit • Deficiency of platelets in blood (100000/mm3 or less). Migraine treated with NSAIDS, betablockers, tryptanes etc. Treatment may vary on severity and type of head ache. Take care. 

0 person found this helpful