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Leg Joint Pain Exercise

I've started running and exercising more than 15 than days ago now i've got pain problem inside my right leg in the middle of foot fingers and "edi" i'm thinking that it's a bone breakage but still i'm able to walk fast stand on that feet but not running when I try to to so it feels like i'm hitting that leg on a stone. Should I go for a checkup scan or only pain relief pill from store is enough. I've only put a crape bandage and took d- pills.

Dr. Julie Mercy J David 91% (31661 ratings)
Erasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPT
Physiotherapist, Chennai
I've started running and exercising more than 15 than days ago now i've got pain problem inside my right leg in the m...
If you have leg pain then you have to rule out the causes for having leg pain. First of all check your weight and your haemoglobin levels, as anaemia always leads to the symptoms of being tired and also having leg pain though there are no issues with the knee joint or back pain. If not if the pain radiates down the back of thigh and legs then it might be due to sciatica. Kindly consult the nearby physiotherapist. Hope you recover soon from the leg pain.
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Lately i've been having a severe pain in the area around my left hip bone and my left upper thigh. And I would get a cold sensation around that area as if there's ice placed on it. And there's numbness right from my hip to my upper thighs. I can't sleep on my right side because of the pain, I have to sleep on my left side on that affected area. And I don't know if this is related but I have joint pain, since I was a kid.

Dr. Karuna Chawla 97% (74234 ratings)
BHMS
Homeopathy Doctor, Noida
Lately i've been having a severe pain in the area around my left hip bone and my left upper thigh. And I would get a ...
It can be because of sciatica but I need details of case. Here are six exercises that do just that:— sciatica exercises: 6 stretches for pain relief 1. Reclining pigeon pose— pigeon pose is a common yoga pose. It works to open the hips. There are multiple versions of this stretch. The first is a starting version known as the reclining pigeon pose. If you are just starting your treatment, you should try the reclining pose first. While on your back, bring your right leg up to a right angle. Clasp both hands behind the thigh, locking your fingers. Lift your left leg and place your right ankle on top of the left knee. Hold the position for a moment. This helps stretch the tiny piriformis muscle, which sometimes becomes inflamed and presses against the sciatic nerve, causing pain. Do the same exercise with the other leg. Once you can do the reclining version without pain, work with your physical therapist on the sitting and forward versions of pigeon pose. 2. Sitting pigeon pose— sit on the floor with your legs stretched out straight in front of you. Bend your right leg, putting your right ankle on top of the left knee. Lean forward and allow your upper body to reach toward your thigh. Hold for 15 to 30 seconds. This stretches the glutes and lower back. Repeat on the other side.3. Forward pigeon pose— kneel on the floor on all fours. Pick up your right leg and move it forward on the ground in front of your body. Your lower leg should be on the ground, horizontal to the body. Your right foot should be in front of your right knee while your right knee stays to the right. Stretch the left leg out all the way behind you on the floor, with the top of the foot on the ground and toes pointing back. Shift your body weight gradually from your arms to your legs so that your legs are supporting your weight. Sit up straight with your hands on either side of your legs. Take a deep breath. While exhaling, lean your upper body forward over your front leg. Support your weight with your arms as much as possible. Repeat on the other side. 4. Knee to opposite shoulder— this simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve. Lie on your back with your legs extended and your feet flexed upward. Bend your right leg and clasp your hands around the knee. Gently pull your right leg across your body toward your left shoulder. Hold it there for 30 seconds. Remember to pull your knee only as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain. Push your knee so your leg returns to its starting position. Repeat for a total of 3 reps, and then switch legs. 5. Sitting spinal stretch— sciatica pain is triggered when vertebrae in the spine compress. This stretch helps create space in the spine to relieve pressure on the sciatic nerve. Sit on the ground with your legs extended straight out with your feet flexed upward. Bend your right knee and place your foot flat on the floor on the outside of your opposite knee. Place your left elbow on the outside of your right knee to help you gently turn your body toward the right. Hold for 30 seconds and repeat three times, then switch sides. 6. Standing hamstring stretch— this stretch can help ease pain and tightness in the hamstring caused by sciatica. Place your right foot on an elevated surface at or below your hip level. This could be a chair, ottoman, or step on a staircase. Flex your foot so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it. Bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Do not push so far that you feel pain. Release the hip of your raised leg downward as opposed to lifting it up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot. Hold for at least 30 seconds, and then repeat on the other side. For this homeopathic treatment is very effective for more details you can consult me.
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I have pain in my hip joint and (somewhere in between knee and ankle portion ), I get higher pain whenever I seats on 90 degree angle (leg stretch position, it has worse when sit on the floor but not in chair) I visited ortho surgeon he said for mri of hip joint, si joint and lumber spine screening and blood test (to test uric acid). All results are ok. As per doctor there is no problem in bones and lumber spine and uric acid. He prescribed medicine and injection (muscle relax) for my pain but that medicine not work properly. Again my pain has started and doctor in not able to tell me the real problem. already visited two ortho they are not able to understand my problem. Now I am confuse to whom should I visit (ortho, spine, neuro or any other) please if you understand my problem help me.

Dr. Karuna Chawla 97% (74234 ratings)
BHMS
Homeopathy Doctor, Noida
I have pain in my hip joint and (somewhere in between knee and ankle portion ), I get higher pain whenever I seats on...
These are some of the conditions that commonly cause hip pain: Arthritis. Osteoarthritis and rheumatoid arthritis are among the most common causes of hip pain or it can be because of brusitis, tendinitis or muscle or tendon strain etc. U can relieve hip pain is by holding ice to the area for about 15 minutes a few times a day. Try to rest the affected joint as much as possible until you feel better. You may also try heating the area. A warm bath or shower can help ready your muscle for stretching exercises that can lessen pain. If you have arthritis, exercising the hip joint with low-impact exercises, stretching, and resistance training can reduce pain and improve joint mobility. For example, swimming is a good non-impact exercise for arthritis. Physical therapy can also help increase your range of motion. U need to take treatment for this
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Hi Sir, I got injured one month ago while playing cricket I got my knee twisted. Now I have done mri of my right knee. It shows partial acl tear, grade 111 medial meniscus tear, joint effusion, bony contusion involving lateral femoral condyle. What should I do to minimize pain and how long it would take to return to regular lifestyle.

Dr. Hiral Haresh Ganglani 88% (97 ratings)
MSPT (Master of Physical Therapy), Certified Yoga Trainer
Physiotherapist, Vadodara
Hi Sir, I got injured one month ago while playing cricket I got my knee twisted. Now I have done mri of my right knee...
You have to take rest ,apply ice and wear the knee brace which your orthopedic must have advised you. Or else with grade 3 tear usual arthroscopic surgery is advised. But if you are under conservative treatment than strict rest, wear proper brace while walking for adl, apply ice 3-5 times, leg elevation, and ankle toe and static knee exercises daily. Progress physiotherapy as per per orthopedic 's review, it will take minimum 3 months to heal and yes regular progressive physiotherapy rehabilitation for next 1.5-2 months to get back to normal routine and sports activities.
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My age is 18 and weight 40 I am feeling so weakness and pain in my hands and legs so please suggest some vitamin tablet this time I use to take methylcobalamin.

Dr. Julie Mercy J David 91% (31661 ratings)
Erasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPT
Physiotherapist, Chennai
My age is 18 and weight 40 I am feeling so weakness and pain in my hands and legs so please suggest some vitamin tabl...
If you have leg pain then you have to rule out the causes for having leg pain. First of all check your weight and your haemoglobin levels, as anaemia always leads to the symptoms of being tired and also having leg pain though there are no issues with the knee joint or back pain. If not if the pain radiates down the back of thigh and legs then it might be due to sciatica. Kindly consult the nearby physiotherapist. Hope you recover soon from the leg pain.
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Right side leg feeling pain when standing for some time inspite of taking two times exercise .i am taking nervmax and should I continue it or what medicine should I take.

Dr. Julie Mercy J David 91% (31661 ratings)
Erasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPT
Physiotherapist, Chennai
Right side leg feeling pain when standing for some time inspite of taking two times exercise .i am taking nervmax and...
If you have leg pain then you have to rule out the causes for having leg pain. First of all check your weight and your haemoglobin levels, as anaemia always leads to the symptoms of being tired and also having leg pain though there are no issues with the knee joint or back pain. If not if the pain radiates down the back of thigh and legs then it might be due to sciatica. Kindly consult the nearby physiotherapist. Hope you recover soon from the leg pain.
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Mujhe 8 saal se joints mai pain hai and my legs pain sometime my half forehead pain.

Dr. Vishwas Virmani 93% (28637 ratings)
MPT, BPT
Physiotherapist, Noida
Mujhe 8 saal se joints mai pain hai and my legs pain sometime my half forehead pain.
chiropractic mobilization will help. Postural correction- sit tall, walk tall. Extension exercises x 15 times x twice daily. Apply hot fomentation twice daily. Avoid bending in front.
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I am 60 years old, female have been suffering from thyroid ism, edema, arthritis and neurological heavy pain from waist to legs. My whole body is swollen heavily. I have used various types of pain killer i.e diclofenac sodium, aceclofenac, naproxen etc. But these didn’t work. What should I do now? please tell me. Now I am using levothyroxine sodium for thyroid ism.

Dr. Gunjan Kolhe 92% (71 ratings)
Fellowship knee, hip, shoulder arthroplasty and arthroscopy , Fellowship in Joint Replacement, Fellowship in Arthroscopy and sports medicine , Diploma in Orthopaedics, MBBS
Orthopedic Doctor, Nagpur
Most important get yourself investigated with x ray and mri, and consult. You need proper treatment, pain killers will not treat your problem.
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Hi. Developed constant pain in left leg's toe joint since few month, could you please help diagnose. Thanks.

Dr. Vishwas Virmani 93% (28637 ratings)
MPT, BPT
Physiotherapist, Noida
Hi. Developed constant pain in left leg's toe joint since few month, could you please help diagnose. Thanks.
chiropractic mobilization will help. Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart. Core strengthening exercises- straight leg raised with toes turned outward, repeat 10 times, twice a day. Back stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day. Bhujang asana – lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Extension exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. back pain 6 Back stretching. Do the cat/cow stretch. Core strengthening Postural correction- sit tall, walk tall. Extension exercises x 15 times x twice daily. Apply hot fomentation twice daily.Avoid bending in front. Back pain 3chiropractic adjustment will help. Avoid squatting- contrast fomentation (hot and cold) avoid sitting cross legged back pain 2 chiropractic adjustment will help. Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart. Back pain chiropractic adjustment will help. Apply hot fomentation twice daily. Avoid bending in front. Chiropractic postural correction- sit tall, walk tall. Extension exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times bhujang asana -- lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily. Core strengthening exercises- straight leg raised with toes turned outward, repeat 10 times, twice a day. Chiropractic treatment. chiropractic adjustment will help. Get a custom made insole. Hot fomentation. Plantar fasciitisstretching exercises: chiropractic adjustment will help. •use a rolling pin or tennis ball. While seated, roll the rolling pin or ball with the arch of your foot. If you are able to, progress to doing this exercise while you are standing up. •toe stretch. •towel stretch. •calf stretch. Knee1chiropractic adjustment will help. Contrast fomentation (hot and cold). Avoid squatting- avoid sitting cross legged knee 2 chiropractic adjustment will help. Avoid squatting- contrast fomentation (hot and cold) avoid sitting cross leggedknee 1 chiropractic adjustment will help. Quadriceps exercise hams stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube ornormal belt. Repeat 10 times, twice a day. Sports taping- stretch the tape from both ends and apply on the affected area contrast fomentation (hot and cold). a good way to diffuse general body pains: 1.take a long hot bath in water in which a few cups of epsom salts have been added. 2.if you suspect your body and pains are due to stress-get plenty of sleep and try to reduce or eliminate the cause of your stress. 3.meditation, deep breathing and yoga. Neck advice chiropractic adjustment will help. Stretch claves get a custom made insole. Hot fomentation. Hand- advice chiropractic adjustment will help. Hot and cold pack fomentation. Gentle stretchingof hand muscles. Ball exercises.Wrist exerciser.Exercise varicose vain start walking, running, cycling. Repeat this cycle 2 to 4 times. Pain lag chiropractic adjustments will help contrast fomentation (hot and cold) avoid squatting- avoid sitting cross legged.Quadriceps strengthening exercises- quad clenches: lie flat on your back or sit upright on a chair with leg kept horizontally on another surface. Now, tighten the muscle on the front of the thigh by pushing your knee down. You should feel your thigh muscles clench, hold for 3 secs. Repeat 10 times twice a day. Short arcs: lie flat on your back or sit upright with your leg placed horizontally on a flat surface like a chair or bed. Place a rolled up towel under the knee. Pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3 secs and slowly lower them on the chair. Repeat 10 times twice a day. Straight leg raise: lie flat on your back. One leg and knee will be straight and other leg should be bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. Lift your foot up in the air, about 6 inches off the bed. Hold for 3 secs and slowly lower the leg. The knee must remain straight the whole time you are doing this exercise. Chiropractic physiotherapy. Hamstring stretchingchiropractic adjustment will help. Towel hamstring stretch lie on the back, supporting the thigh with the hand or with a towel wrapped around it. Slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time. Hold the position initially for 10 seconds, and gradually work up to 20 to 30 seconds. Seated hamstring stretch while sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor. Then, sit up straight and try pushing the navel towards the thigh without leaning the trunk of the body forwards. Hold this stretch for 30 seconds repeat 3 times for each leg. Chiropractic mobilization. Psoriatic arthritis exercise feet to fingertips: the benefits of stretching. Psoriatic arthritis can make it difficult to move, and that can interfere with your ability to work, play, and live an active lifestyle. One solution: follow a carefully planned set of stretching exercises designed to improve flexibility without adding to your joint pain. "stretching can provide localized muscle action. Back pain during pregnancy. Chiropractic adjustment will help. Stand up straight and tall. Hold your chest high.freedom from pain! right time to fight your pain get chiropractic treatment for Keep your shoulders back and relaxed. Don't lock your knees. Calf stretches chiropractic adjustment will help. Standing calf stretch stand away from a wall and. Put your fight foot behind you and be sure your toes are facing forward. Lean forward at the ankle while bending the right knee and keeping your heel on the ground. Hold this for 30 to 60 seconds. Repeat 10 times a twice a day. Downward dog yoga stretch get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Repeat 10 times a twice a day. Wall calf stretch stand about two feet away from a wall. Place the ball of your right foot against the wall while your heel remains on the ground. Slowly and gently lean into the wall while keeping your knee straight. Hold this for 5 seconds. Repeat 10 times twice a day. Downward dog yoga stretch get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Hold this for the 5 seconds. Repeat 10 times twice a day. Contrast bath- fill two buckets/ tubs with very hot water and very cold water. Immerse your legs into the water for 3 minutes and then switch to cold water for 1 minute. Repeat this 3 times once a day. Advice. Chiropractic adjustment will help. Avoid sitting cross legged. Ankle stretching. Ankle strengthening exercises. Avoid squatting. Quadriceps exercises. Core strenthening exercises. Piriformis stretch chiropractic adjustment will help. Relax, and then repeat with the other leg. Repeat this cycle 2 to 4 times. Lie on your back. Cross your left leg over your right so that your left ankle rests on your right knee. Use your hands to grab hold of your left knee and pull it gently toward the opposite shoulder. Hold for 15 to 30 seconds. General body aches chiropractic adjustment will help. A good way to diffuse general body pains: 1.take a long hot bath in water in which a few cups of epsom salts have been added. 2.if you suspect your body and pains are due to stress-get plenty of sleep and try to reduce or eliminate the cause of your stress. 3.meditation, deep breathing and yoga. chiropractic adjustment will help. 1.correct posture during standing as well as during lifting any weight 2.gluteal squeezes while maintaing posterior pelvic tilt 3.stretchings of hip flexors: heel to buttocks in lying prone. Coccyx pain chiropractic adjustment will help. 1.ice packs2.ultrasonic therapy 3.cross over exercises 4.half squatting with wall support 5.stretching of front and back thigh muscles 4.knee to chest tennis elbow/golfer elbow chiropractic adjustment will help. 1. Ultrasonic therapy over the tenderness region 2. Ice pack 3. Stretching of forearm muscles volkmann ischemic contracture chiropractic adjustment will help. Goal: reduce swelling and improve the function of the damaged wrist, hand and fingers. 1. Splinting in severe cases 2. Stretching of forearm muscles. 3. Strengthening of forearm and wrist muscles. 4. Contrast fermentation of forearm and wrist musculature. Varicose veins chiropractic adjustment will help. Leg lifts – sit on the floor/mat or lie on your back with your feet straight out. Slowly, lift one leg at a time from the floor. Hold your leg in the air. Slowly, lower your leg back down to the floor. Repeat on the opposite leg. Calf raises – stand with your legs straight. Slowly, rise on to your tiptoes and then lower back down. Bicycle legs – lie on your back, bringing your legs in the air and bending them at the knee. Slowly, begin to pedal your legs as if you were riding a bicycle. You can also do the same motion one leg at a time, alternating your legs between sets. Side lunges – stand with your legs hip-width apart. Step to the side with your right leg, bending your right knee at a 90-degree-angle. Your left leg should be at a slight ankle. To resume your starting position, slowly begin to straighten your right leg, bringing your leg back into hip-width stance. Repeat on the left leg. Remember to make sure your knee stays directly over your ankle when performing the side lunge. 7. Stretching & strengthening exercises for a frozen shoulder- pendulum stretch. Do this exercise first. Towel stretch. Hold one end of a three-foot-long towel behind your back and grab the opposite end with your other hand. Finger walk. Face a wall three-quarters of an arm's length away. Cross-body reach. Sit or stand. Armpit stretch. Outward rotation. Inward rotation. Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart.
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Ek mahine se mere left leg me pain ho raha he, 10 minute bhi khadi hona ya chalna mushkil hogaya he ,pure leg me specially knee me stiffness aur swelling bhi he, mujhe pahle se hi knee pain (both leg). Aur high bp he, x ray bhi karwaya he, knee joint me narrowing aur 4th aur 5th vertebra ke beech bhi narrowing dignose hua he, kya yeh theek ho salta he.

Dr. Vishwas Virmani 93% (28637 ratings)
MPT, BPT
Physiotherapist, Noida
Ek mahine se mere left leg me pain ho raha he, 10 minute bhi khadi hona ya chalna mushkil hogaya he ,pure leg me spec...
Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart. Core strengthening exercises- straight leg raised with toes turned outward, repeat 10 times, twice a day. Back stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each eHi. Developed constant pain in left leg's toe joint since few month, could you please help diagnose. .excercise twice a day. Bhujang asana – lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily. chiropractic adjustment will help. Extension exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. chiropractic mobilization will help. Postural correction- sit tall, walk tall, stand tall. chiropractic adjustment will help. Back stretching. Do the cat/cow stretch. Core strengthening chiropractic mobilization will help. Postural correction- sit tall, walk tall. Extension exercises x 15 times x twice daily. Apply hot fomentation twice daily. Avoid bending in front. Back pain 3chiropractic adjustment will help. Avoid squatting- contrast fomentation (hot and cold) avoid sitting cross legged back pain 2 chiropractic adjustment will help. Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart. Back pain chiropractic adjustment will help. Apply hot fomentation twice daily. Avoid bending in front. Chiropractic postural correction- sit tall, walk tall. Extension exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times bhujang asana -- lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily. Core strengthening exercises- straight leg raised with toes turned outward, repeat 10 times, twice a day. Chiropractic treatment. chiropractic adjustment will help. Get a custom made insole. Hot fomentation. Plantar fasciitisstretching exercises: chiropractic adjustment will help. •use a rolling pin or tennis ball. While seated, roll the rolling pin or ball with the arch of your foot. If you are able to, progress to doing this exercise while you are standing up. •toe stretch. •towel stretch. •calf stretch. Knee1chiropractic adjustment will help. Contrast fomentation (hot and cold). Avoid squatting- avoid sitting cross legged knee 2 chiropractic adjustment will help. Avoid squatting- contrast fomentation (hot and cold) avoid sitting cross leggedknee 1 chiropractic adjustment will help. Quadriceps exercise hams stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube ornormal belt. Repeat 10 times, twice a day. Sports taping- stretch the tape from both ends and apply on the affected area contrast fomentation (hot and cold). Chiropractic physiotherapy. Headache exercise. a good way to diffuse general body pains: 1.take a long hot bath in water in which a few cups of epsom salts have been added. 2.if you suspect your body and pains are due to stress-get plenty of sleep and try to reduce or eliminate the cause of your stress. 3.meditation, deep breathing and yoga. Neck advice chiropractic adjustment will help. Stretch claves get a custom made insole. Hot fomentation. Hand- advice chiropractic adjustment will help. Hot and cold pack fomentation. Gentle stretchingof hand muscles. Ball exercises.Wrist exerciser.Exercise varicose vain start walking, running, cycling. Repeat this cycle 2 to 4 times. Pain lag chiropractic adjustments will help contrast fomentation (hot and cold) avoid squatting- avoid sitting cross legged.Quadriceps strengthening exercises- quad clenches: lie flat on your back or sit upright on a chair with leg kept horizontally on another surface. Now, tighten the muscle on the front of the thigh by pushing your knee down. You should feel your thigh muscles clench, hold for 3 secs. Repeat 10 times twice a day. Short arcs: lie flat on your back or sit upright with your leg placed horizontally on a flat surface like a chair or bed. Place a rolled up towel under the knee. Pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3 secs and slowly lower them on the chair. Repeat 10 times twice a day. Straight leg raise: lie flat on your back. One leg and knee will be straight and other leg should be bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. Lift your foot up in the air, about 6 inches off the bed. Hold for 3 secs and slowly lower the leg. The knee must remain straight the whole time you are doing this exercise. Chiropractic physiotherapy. Hamstring stretchingchiropractic adjustment will help. Towel hamstring stretch lie on the back, supporting the thigh with the hand or with a towel wrapped around it. Slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time. Hold the position initially for 10 seconds, and gradually work up to 20 to 30 seconds. Seated hamstring stretch while sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor. Then, sit up straight and try pushing the navel towards the thigh without leaning the trunk of the body forwards. Hold this stretch for 30 seconds repeat 3 times for each leg. Chiropractic mobilization. Psoriatic arthritis exercise feet to fingertips: the benefits of stretching. Psoriatic arthritis can make it difficult to move, and that can interfere with your ability to work, play, and live an active lifestyle. One solution: follow a carefully planned set of stretching exercises designed to improve flexibility without adding to your joint pain. "stretching can provide localized muscle action. Back pain during pregnancy. Chiropractic adjustment will help. Stand up straight and tall. Hold your chest high. Keep your shoulders back and relaxed. Don't lock your knees. Calf stretches chiropractic adjustment will help. Standing calf stretch stand away from a wall and. Put your fight foot behind you and be sure your toes are facing forward. Lean forward at the ankle while bending the right knee and keeping your heel on the ground. Hold this for 30 to 60 seconds. Repeat 10 times a twice a day. Downward dog yoga stretch get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Repeat 10 times a twice a day. Wall calf stretch stand about two feet away from a wall. Place the ball of your right foot against the wall while your heel remains on the ground. Slowly and gently lean into the wall while keeping your knee straight. Hold this for 5 seconds. Repeat 10 times twice a day. Downward dog yoga stretch get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Hold this for the 5 seconds. Repeat 10 times twice a day. Contrast bath- fill two buckets/ tubs with very hot water and very cold water. Immerse your legs into the water for 3 minutes and then switch to cold water for 1 minute. Repeat this 3 times once a day. Advice. Chiropractic adjustment will help. Avoid sitting cross legged. Ankle stretching. Ankle strengthening exercises. Avoid squatting. Quadriceps exercises. Core strenthening exercises. Piriformis stretch chiropractic adjustment will help. Relax, and then repeat with the other leg. Repeat this cycle 2 to 4 times. Lie on your back. Cross your left leg over your right so that your left ankle rests on your right knee. Use your hands to grab hold of your left knee and pull it gently toward the opposite shoulder. Hold for 15 to 30 seconds. General body aches chiropractic adjustment will help. A good way to diffuse general body pains: 1.take a long hot bath in water in which a few cups of epsom salts have been added. 2.if you suspect your body and pains are due to stress-get plenty of sleep and try to reduce or eliminate the cause of your stress. 3.meditation, deep breathing and yoga. correct anterior pelvic tilt chiropractic adjustment will help. 1.correct posture during standing as well as during lifting any weight 2.gluteal squeezes while maintaing posterior pelvic tilt 3.stretchings of hip flexors: heel to buttocks in lying prone. Coccyx pain chiropractic adjustment will help. 1.ice packs2.ultrasonic therapy 3.cross over exercises 4.half squatting with wall support 5.stretching of front and back thigh muscles 4.knee to chest tennis elbow/golfer elbow chiropractic adjustment will help. 1. Ultrasonic therapy over the tenderness region 2. Ice pack 3. Stretching of forearm muscles volkmann ischemic contracture chiropractic adjustment will help. Goal: reduce swelling and improve the function of the damaged wrist, hand and fingers. 1. Splinting in severe cases 2. Stretching of forearm muscles. 3. Strengthening of forearm and wrist muscles. 4. Contrast fermentation of forearm and wrist musculature. Varicose veins chiropractic adjustment will help. Leg lifts – sit on the floor/mat or lie on your back with your feet straight out. Slowly, lift one leg at a time from the floor. Hold your leg in the air. Slowly, lower your leg back down to the floor. Repeat on the opposite leg. Calf raises – stand with your legs straight. Slowly, rise on to your tiptoes and then lower back down. Bicycle legs – lie on your back, bringing your legs in the air and bending them at the knee. Slowly, begin to pedal your legs as if you were riding a bicycle. You can also do the same motion one leg at a time, alternating your legs between sets.
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