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Groin Injury Exercises

My father is suffering with diabetes. Due to it my father leg was swollen and lots of pain. What should he do for decreasing diabetes and leg pain. His age is 48.

My father is suffering with diabetes. Due to it my father leg was swollen and lots of pain. What should he do for dec...
Diabetes can lead to a variety of complications. Leg pain and cramps often occur as a result of nerve damage called diabetic neuropathy. If diabetes damages nerves in your arms or legs, it's called diabetic peripheral neuropathy. Pain, burning, tingling, and numbness are common symptoms. Cold compresses can help reduce swelling in the area. Cooling also helps to numb sharp pain. Apply an ice pack for up to 20 minutes, up to five times a day. Use a frozen gel pack, ice cubes in a plastic bag, or a bag of frozen peas. Wrap the cold pack in a soft towel. Do not apply a cold pack directly to skin. Apply ice immediately after injuring your muscle. This will minimize swelling. Don’t put ice directly on your skin. Use an ice pack or wrap ice in a towel. Keep the ice on your muscle for about 20 minutes. Repeat every hour on the first day. For the next several days, apply ice every four hours.
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Hi Sir, I am suffering from the problem of uneven hips and heart paining. Please help me to cure it.

Hi Sir, I am suffering from the problem of uneven hips and heart paining. Please help me to cure it.
6 imbalances that cause pain—and how to fix them "pain is a medical condition and a medical issue, says brett jones, owner of applied strength in pittsburgh who is certified for the functional movement screen, a system of tests and corrective exercise strategies. "it's a warning sign. The pain is there to tell you something's wrong. And that warning sign could be more serious than "you're going too hard. Jones and the other coaches consulted for this piece all had a horror story to tell-when pain in a client meant a more serious condition such as a nerve issue, thyroid issue, or even cancer. The point: if you experience regular pain while exercising-or when you're not-go to the doctor. If you've been cleared by a doc and you're still feeling discomfort, try these simple tests to see what's truly causing the pain-it could be related to an imbalance in a completely different part of your body. The good news: with these drills, stretches, and corrective exercises, you may be able to fix them-no doctors necessary. Neck pain and headaches? Could be your shoulders. If you're experiencing these symptoms and have been cleared by a doctor, check out the height of your shoulders, says aaron brooks, a biomechanics expert and owner of perfect postures in auburndale, ma. "look in the mirror and see if one shoulder is higher or lower than the other, he says. If one of your shoulders is higher than the other, you'll be strengthening one more than the other, and it may wind up pulled forward more than the other-resulting an inward rotation of that hand. "when you do a row or a press, that side's going to get pinched. There's less room in the shoulder. You can wind up with bursitis or tendonitis. Or headaches and neck pain. Fix it: if the mirror test shows they're uneven, try this single-arm doorway stretch, brooks says. To do it, stand inside the threshold of a door, and place your right forearm inside the door on the right side of the jamb, palm against the jamb at about shoulder height. In this position, twist your chest slightly through the door to stretch your chest-alternately, you can take a step forward with your right foot, keeping your left foot in the threshold. This stretch will open your chest muscles and create room in your shoulder for movement. Pair that stretch with this mid-back strengthening exercise: grab a resistance band and stretch it in front of your chest so that your arms are straight out to the sides from your shoulders, palms facing up. At the full extension of your arms, the band should be stretched out. Return to clap your hands in front, and repeat the movement. Pair these two moves-in this order-three times per week. Shoulders even? Your headaches could be from a forward-leaning head. If you don't see an imbalance in the height of your shoulders, turn to the side, says robert taylor, owner of smarter team training in baltimore. If your head is jutting far forward of your shoulders, it could ultimately decrease the amount of blood flow to your head and neck. "the head leans forward, the spine leans forward, and it puts unnecessary stress on the lower spine too, he says. With the decreased blood flow to your thinking cap, you could get headaches. Fix it: increase blood flow up top and return your head to its natural, up-tall position by strength training your neck, taylor says. Try this one-arm shrug to even things out: sit on an upright bench, like one you'd use for a shoulder press. Holding a dumbbell in your right hand, place your left hand under your left butt cheek and grab the side of the seat. Let your right hand hang down straight by your side and pull your shoulder blades back and together. Now raise your right shoulder up towards your ear-raise it straight up instead of rolling your shoulder. Hold for a beat at the top, and then return to the start position. Complete a set of 10, and repeat on the other side. Knee pain when you run? Could be your hips. "the knee has two bad neighbors-the hip and the ankle, jones says. The pain you feel in your knee could very well be tightness or immobility in those bad neighbors. "they sweep all their leaves into the knee's yard. Everyone blames the knee, but it's the neighbors. To see if your hips have a proper level of mobility, lay on your back in a doorway so that the middle of your kneecap is right on the threshold. Relax your arms at your sides, palms up. Bring your feet together, toes pointed at the ceiling. Pull your toes towards your shins to create a 90-degree angle at the ankle. Keep one leg straight and still as you slowly raise the other leg until either your knee bends on your raising leg, or your bottom foot bends or turns out to the side. "see if the knobby part of your ankle can make it past the door frame, jones says. If it does, your hips are plenty mobile-check the ankle test below to see if that's causing some knee issues. If either ankle can't make it, foam roll your hips and glutes, and then work on this stretch using a belt or strap for instant improvement. Fix it: lying in the same position as during the test, wrap a strap or belt around one foot and raise it until you just start to feel a stretch-not to the level where it's all the stretch you can take, but just the beginning of the stretch, jones says. Once here, bring your other leg up to meet it. Return the non-strapped leg to the floor. At this point, you may find that the strapped leg can come up a little higher. When it does, bring the non-strapped leg up to meet it again. Continue until you no longer feel progress in the strapped leg, and switch. Hips moving ok? Check your ankles. If your hips are mobile (and even if they're not), ankle mobility can also lead to knee pain, says mike perry, owner of skill of strength in north chelmsford, mass. Who is certified in the functional movement screen. To see how mobile your ankles are (or aren't), assume a one-knee position facing a wall. Your knees should both form 90-degree angles, and the toe of your planted foot should be about four inches from the wall. In this position, perry says, try to glide your knee over the pinky toe to touch the wall without lifting your heel. If you can reach the wall, your ankle is gliding correctly. If your foot comes up before your knee touches the wall, your calves are "incredibly tight, perry says. Fix it: to help remedy this issue, foam roll your calves and try this variation on that ankle test from brett jones. Assume the same half-kneeling position, and place the point of a broomstick on the pinky toe of your planted foot. Hold the stick so it's touching the outside of your knee. With the stick in this position, keeping your knee from flaring out to the side, glide the knee forward slowly, stopping when your heel leaves the ground. If you perform this as a drill, jones says, you can see as much as half an inch of improvement in the first session. If you feel pain during the drill, stop and consult a physician. Lower-back tightness? Might be your hips. As with knee pain, back discomfort often isn't a back problem at all, brooks says. If one side of your pelvis is higher than the other, it can result in back pain, hip pain, groin pain, or even knee pain. "if you try to do a lunge, the knee on the high side will cave in and the hip will angle inward, brooks says. The repercussions of this change over time can be knee pain, a patella tear, a medial meniscus injury, or hip bursitis. But back to your back-the unevenness of your hips can pull on your lower back, causing that tightness while sitting all day. Fix it: if you notice your hips are uneven, try this hip abduction exercise. Lie on your back with knees bent and feet flat on the floor, hip-width apart (the classic sit-up position). Wrap a small resistance band around your knees so that it's already a little tight while your knees are together. Now press out against the strap to separate your knees until they form a v-shape, holding at the outermost edge of the press for a few moments. This move helps to fix the hip imbalance because "in the lying position, the muscles that are causing the pelvis to be out of alignment are shut off, brooks says. Repeat for 2 sets of 20 reps, 3 times per week.
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I am suffering from knee pain from last six month and constipation problem .l feel tired almost all time. What should I do?

I am suffering from knee pain from last six month and constipation problem .l feel tired almost all time. What should...
Hi, Are you feeling hot flushes, mood disturbances, irregular period etc. Also? As your age is around 40 you might be suffering from pre-menopausal symptoms or may be certain micronutrient deficiencies. For this hormone replacement therapy and nutritional supplementation are necessary. For constipation eat foods containing more dietary fibres: e.g. Apple, banana, strawberry, whole grain, oats, pumpkin etc. Also you can take isabgol powder with lukewarm water every night. Consult anytime if more suggestions required.
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Hello! I am male 21. I am suffering from lower back pain which goes into groin and legs as well. I feel the pain near testicles but not in testicles. I am suffering this from almost a year! it comes and goes eventually. I am fearing that it might be the indication of testicular cancer. I don't know what is it please help me regarding this.

Hello! I am male 21. I am suffering from lower back pain which goes into groin and legs as well. I feel the pain near...
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.
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HI, From 4-5 days I was feeling pain in right leg near groin. Now from yesterday I am feeling pain in groin and maybe scrotum too. I run daily at least a mile.

You can begin stretching your groin muscles right away. Stretch gently and avoid any pain. If you have pain while doing these exercises, you should not do them. Hip adductor stretch: Lie on your back. Bend your knees and put your feet flat on the floor. Gently spread your knees apart, stretching the muscles on the inside of your thighs. Hold the stretch for 15 to 30 seconds. Repeat 3 times. Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway. Stretch your uninjured leg straight out in front of you on the floor through the doorway. Raise your injured leg and rest it against the wall next to the door frame. Keep your leg as straight as possible. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds. Repeat 3 times. You may do the next 2 exercises when the pain in the groin muscles decreases. Side-lying leg lift, cross over: Lie on your injured side with your top leg bent and your foot placed in front of the bottom leg. Keep your bottom leg straight. Raise your injured leg as far as you can comfortably and hold it for 5 seconds. Keep your hips still while you lift your leg. Hold this position for 5 seconds and then slowly lower your leg. Do 2 sets of 15. Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle on your injured side and lift your leg about 8 inches off the floor. Keep your leg straight and your thigh muscle tight. Slowly lower your leg back down to the floor. Do 2 sets of 15. Once it is easy to do the leg lifts, start strengthening your thigh muscles and groin muscles with the following elastic tubing exercises. Resisted hip flexion: Stand facing away from a door. Tie a loop in one end of a piece of elastic tubing and put it around the ankle on your injured side. Tie a knot in the other end of the tubing and shut the knot in the door near the floor. Tighten the front of your thigh muscle and bring the leg with the tubing forward, keeping your leg straight. Return to the starting position. Do 2 sets of 15. Side plank: Lie on your side with your legs, hips, and shoulders in a straight line. Prop yourself up onto your forearm with your elbow directly under your shoulder. Lift your hips off the floor and balance on your forearm and the outside of your foot. Try to hold this position for 15 seconds and then slowly lower your hip to the ground. Switch sides and repeat. Work up to holding for 1 minute. This exercise can be made easier by starting with your knees and hips flexed toward your chest. Resisted hip abduction: Stand sideways near a door with your injured side further from the door. Tie elastic tubing around the ankle on your injured side. Knot the other end of the tubing and close the knot in the door near the floor. Pull the tubing out to the side, keeping your leg straight. Return to the starting position. Do 2 sets of 15. For more resistance, move farther away from the door. Resisted hip adduction: Stand sideways next to a door with your injured side closer to the door. Tie a loop in one end of the tubing and slip the loop around the ankle on your injured side. Make a knot in the other end of the tubing and close the knot in the door near the floor. Bring the leg with the tubing across your body sideways, crossing over your other leg and stretching the tubing. Return to the starting position. Do 2 sets of 15.
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I am suffering with anal fissures from last 6 months, I consult one doctor he gave me Diltiazem cream. I have constipation problem, stool comes hard. After my stool, anus pain coming and it stays around 12 hours with me. Please advise me good medicine for fissure and for stool soft.

Hello sir please go through my article What is an anal fissure? — An anal fissure is a tear in the lining of the anus, the opening where your bowel movements come out (figure 1). Anal fissures cause pain, especially during a bowel movement. There is a muscle that wraps around the anus and holds it shut. It is called the "anal sphincter. The sphincter gets tense when the anus is injured. In people with anal fissures, the sphincter goes into spasms, which can lead to further injury. What causes anal fissures? — An anal fissure is most often caused by having a hard, dry bowel movement. What are the symptoms of an anal fissure? — Most people who have an anal fissure feel a tearing, ripping, or burning pain when they have a bowel movement. This pain can last for hours. Some people also bleed slightly when they have a bowel movement. They might see bright red blood on the toilet paper or on the surface of the bowel movement. Some people with an anal fissure also have itching or irritation around the anus. Should I see my doctor or nurse? — Yes. See your doctor or nurse if you bleed when you have a bowel movement. Are there tests I should have? — Your doctor or nurse can check whether you have anal fissure by gently spreading your buttocks apart and looking at your anus. If you have had bleeding, your doctor or nurse might send you for a test called a "sigmoidoscopy" or a similar test called a "colonoscopy" (figure 2). For these tests, the doctor puts a thin tube into your anus and up into your colon. The tube has a camera attached to it, so the doctor can look inside your colon and check for causes of bleeding. The doctor will usually wait until your anal fissure has healed before doing the test. What can I do on my own to help an anal fissure? — You can: ●Eat more fiber – Eating more fiber can help keep your bowel movements soft. Fiber is found in most fruits, vegetables, and whole grains (figure 3). Doctors suggest eating 20 to 35 grams of fiber a day. The nutrition label on packaged foods can show you much fiber you are getting in each serving (figure 4). ●Take a stool softener – Stool softeners are medicines that help make your bowel movements easier to pass. You can buy them without a prescription. One stool softener that is often used is called docusate (sample brand name: Colace). ●Soak your buttocks in a "sitz bath" – Soaking your buttocks in 2 or 3 inches of warm water is called taking a "sitz bath. Do this 2 to 3 times a day for 10 to 15 minutes. Do not add soap, bubble bath, or anything else to the water. Sitz baths help relieve pain and relax the sphincter. How are anal fissures treated? — Treatment for anal fissures involves steps that are similar to the things you can do on your own. For the first month of treatment, doctors recommend that people: ●Take fiber supplements, such as: •Psyllium (sample brand name: Metamucil) •Methylcellulose (sample brand name: Citrucel) •Calcium polycarbophil (sample brand name: FiberCon) •Wheat dextran (sample brand name: Benefiber) ●Take a stool softener, such as docusate (sample brand name: Colace). ●Use nitroglycerin or nifedipine cream, prescription medicines that relax the anal sphincter muscle and help the fissure heal. ●Take sitz baths (see above). If these steps to do not work, doctors can try other treatments, such as: ●Botulinum toxin ("BoTox") – This is a shot that can help the anal sphincter muscle relax and heal. It can help, but it can also cause short-term problems with leaking of gas or bowel movements. ●Surgery – During surgery, the doctor makes a small cut in the sphincter to help it relax. This surgery works in most patients, but doctors offer it only to people who do not get better with other treatments. Surgery can cause lasting problems with leaking of gas or bowel movements. FOR FURTHER QUERIES PLEASE BOOK AUDIO CONSULT TO HELP ME GUIDE YOU MORE TAKE CARE.
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I am 23 year old, in my childhood I have done many mistakes so now my penis size is very small same in 7th Std till date, I think penis is injured in those mistakes inside and growth is diminished from that time now suffering from nightfall, hair loss, premature ejaculation any solution please.

I am 23 year old, in my childhood I have done many mistakes so now my penis size is very small same in 7th Std till d...
Hi, Lybrate user, Go for meditation to reduce your stress nourishing your penis, groin and pelvic muscles making  your penile muscle, more flexible. •Make a ring (O) of  index finger & thumb on the shaft  of  your penis, bring  finger ring from  bottom of the shaft  to the apex  (glans)-10 to 40 times, using both the hands by tern, adding Olive oil on shaft. •Tk warm water -bath to maintain blood supply to your penis. •Tk, Homoeo medicine:@ AlfalfaQ -10 drops,  thrice with little water. •Avoid,  junk food,  alcohol & nicotine. Tk care.
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Being a football player I need to deal with groin muscle pain several times. What are the does and don't s to avoid the injury. please HELP ME I AM BECOMING A SERIOUS FOOTBALL PLAYER.

Being a football player I need to deal with groin muscle pain several times. What are the does and don't s to avoid t...
1 Increase vegetarian protein in your diet. 2 If you are full time football player then you must take 2 GM/kg protein daily mean for your weight 120 GM. 3 Change in your should be gradual other wise you will digestion problem. 4 You must require complete protein I.e nonveg or two incomplete veg protein which become complete. 5 Urd dal is good for sports contain higher level of Iron 6 Take vitamin C containg food every 3 to 4 hour 7 Most important slow walking for two hour daily by this simple exercise your problem will be solve. There many things l for prevention of sports injury feel free to call between 7-8 pm.
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I had an injury few years ago and recently I have developed sever groin pain. There is a difficulty in climbing up and even running as the pain at groin becomes intense. I am confused as to whether it's a nerve problem or a dislocation. So that I could get the right treatment. Please suggest.

I had an injury few years ago and recently I have developed sever groin pain. There is a difficulty in climbing up an...
Get an x-ray done If your pain is radiating then their might be nerve impingement If it would have dislocated then even taking few steps would have been severely painful for you Apply hot fomentation Apply pain releiving gel Do isometric exercises of hip joint muscles
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I am Suffering from insomnia. I go to bed at 11 pm and done why but just getting up at 3 am and after I try I can not sleep. suggest some methods to get good sleep.

I am Suffering from insomnia. I go to bed at 11 pm and done why but just getting up at 3 am and after I try I can not...
Sleep hygiene and lifestyle changes are typically the first treatment for insomnia. Sleep hygiene includes a consistent bedtime, exposure to sunlight, a quiet and dark room, and regular exercise. Cognitive behavioral therapy may be added to this. While sleeping pills may help, they are associated with injuries, dementia, and addiction. These medications are not recommended for more than four or five weeks. The effectiveness and safety of alternative medicine is unclear. 1. Don’t have a large meal in the evening and avoid coffee and alcohol at least three hours before bedtime. Exercise regularly, but not within three hours of bedtime. 2. If you’re not getting sufficient calcium and, more particularly, magnesium, this can trigger or exacerbate sleep difficulties. The reason for this is that these two minerals work together to calm the body and help the nerves and muscles to relax, thus reducing cramps and twitches. If you’re very stressed, or you consume too much sugar, your magnesium levels may well be low. Your diet is more likely to be low in magnesium than calcium – so make sure you’re eating plenty of magnesium-rich foods such as seeds, nuts, green vegetables, whole grains and seafood. Milk products, green vegetables, nuts and seeds are particularly good sources of calcium. Some people also find it helpful to supplement up to 500 mg of calcium and 300 mg of magnesium at bedtime. Magnesium is the more important of the two for a relaxing effect. 3. Avoid well-known stimulants such as caffeine, but also be aware that sugar can raise the activity of the two adrenal hormones: adrenaline and cortisol. When your blood sugar dips too low, the adrenal hormones start rising. Raised cortisol levels at night will stop you sleeping. 4.Next to home remedies for insomnia is meditation. Meditation is considered a powerful therapy as it helps you feel relaxed and get balanced. Related to sleep, mediation combined with deep breathing helps you have clear mind and a good preparation for sleep. 5.Similar to meditation, visualization help you be controlled and empowered your mind to get rid of anxiety and stress for falling asleep more easily. It is recommended to practice imagining in bed before 15 – 20 minutes. By imaging that you are in a beautiful island, you are listening to the sea waves, you are on a travel with sweet scent, all will make your feel relaxed and happy. As a result, you will fall asleep fast and may be have sweet dreams, instead of nightmares. Try this method once. In reality, it’s not hard to perform. It depends on your thought and the way you train your mind to have good visualizations.
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