Torn cartilages are quite a common form of injury occurring in the human body. While one can’t always be too cautious of injuries, one can still try to be conscious of their muscles and do not move about in an abrupt manner to cause injury to themselves. Further, even though torn cartilages are very common, they are quite painful and most often they occur in the knee. Here are some tips to ensure that your torn cartilage heals well and you are exposed to less pain during the healing period:
Rest: You must take rest. While it is advised to take bed rest, humanly it is impossible to spend all day in bed. Thus one can move about a little but avoid walking and straining their legs and knee too much. At times crutches can be taken while taking a few steps in the room.
Ice Therapy: Putting ice bags in the affected area helps in relaxing the muscles and reducing the pain quite a lot. Though previously people adhered to putting hot water bags, the scenario is slowly changing to ice therapy.
Compress: When you are suffering from a torn cartilage, the doctor often puts a bandage on the knee to compress the area. This is done so that the muscles are brought together and they can heal on their own with time and rest.
Elevate the Knee: Often it is seen that during such cases, the knee or the hands are rested in an elevated platform. This platform is created with the help of a pillow mostly. This lets the cartilage get time to rest and heal on its own.
Avoid Strenuous Activities: This includes jumping, running, jogging, kicking etc, when it comes to the legs and writing, lifting weight etc. when it comes to the hands. These activities require a lot of strength and power and most of all the use of the cartilages. Since the cartilages are torn and in their healing mode, it is best to avoid such activities for a certain amount of time to not put pressure on the cartilages and damage them further.
Painkillers: It has been already mentioned that the healing period can be painful. Thus, the doctor may prescribe some painkillers to ease the pain during this time.
Thus, these are some of the easiest ways to deal with a torn cartilage. The recovery period may be painful, but it happens to many people and is completely healable in nature.
Knee injury can occur from the direct blow as well as through stretching and twisting injuries. At times the ligament that holds the knee in place gets stressed and results in sprains. Depending on the extent of the ligament and fibre damage, the sprains are graded. Then there are knee injuries that are caused by overuse of it. These injuries cause harm to the tendons and the muscles. Since the knee is interconnected to a lot of other structures, any damage to the knee can have serious repercussion to other connected bones and ligaments.
What are the Risk Factors?
1. Muscle imbalance leading to hamstring spasm.
2. Imbalance of the thigh muscle leading to injury of the knee.
3. Pregnant women and people who are overweight are at increased risk of knee injury
Signs and Symptoms of a Knee Injury:
Knee injuries that are serious in nature can result in instant swelling along with difficulty in bending it. People may find it difficult to bear any sort of weight whatsoever. Joint pain, swelling, inflammation of the muscles are some of the other symptoms of injury to the knee. Pain, instability, locking of the knee can be felt while walking fast or climbing stairs.
When to Contact a Doctor?
Any knee injury should be instantly reported to a doctor. Signs such as deformity, loss of sensation, cold ankle, swelling of knee etc. are signs of a knee injury. A doctor should be consulted, if home remedies such as rest, elevation, compression and ice treatment fail to fetch any fruitful results. If the swollen area has become warm and red and accompanies fever, it is a sign to visit the doctor.
A doctor starts the diagnosis with medical history along with physical exam of the patient. Doctor first does a thorough inspection of the nerve and blood supply of the area.The next step of the diagnosis includes palpation. This is a step where the doctor tries to find out the exact location of the pain and tries to correlate the same with the injury location. The doctor might also stress the ligament in order to find out if they are fine. Other imagery tests such as X-ray and MRI are performed to find out the exact location of the injury.
The nature of the injury decides the treatment plan. In many cases, the injured area is suggested to be kept at rest or moved in the specific direction as per the direction of a physiotherapist. For serious injuries with a tendon or ligament injury, a reconstructive surgery is necessary to get the knee to the original condition. The type of surgical procedure depends on the kind of Injury one have faced.
Back Pain Causes And Treatment.
There are several back pain causes – but, distinguishing causes is significant to the future resolution of the matter, and your doctor or hired therapist can assist you to figure that out. a lot of usually than not the underlying downside has been a gift for a few time before the pain evolves, or the matter is aggravated by a trying movement or state of affairs leading to pain.
In my expertise, there are 5 primary causes of mechanical back pain.
Each a part of the body was designed to be in a very specific position. However, even though we tend to start with good posture, modern-day living and also the necessities of our work environments usually mitigate against U.S. and favor poor posture. Over time this weakens the mechanical came upon of the body that, once tested, could break down and also the result is a pain. the issues I see most are results of poor sitting, standing and dealing postures. usually, a little modification in a very person’s posture eliminates this sort of back and neck pain. it’s vital to find out and maintain an honest posture.
2. Injuries And Accidents:
Overuse of muscles Associate in Nursing joints in an inefficient movement pattern will cause back and neck pain. this can be because of excessive strain being placed on one muscle cluster because of Associate in Nursing imbalance within the performance between muscle teams and might lead to muscle and joint injury. I see fractures to spinal bones caused by falls and car/bike accidents.
Just as your temperament responds to fret in some ways thus will your body. The initial reaction of your body to fret is to tighten. once the muscles of your body tighten this features an alteration result on the nerves and ligaments and also the joint to that those muscles attach. this could in itself cause pain and pressure on the organs that the tight muscle surrounds. This usually ends up in poor performance of the organ. If this continues for any length of your time bodily health will be compromised in some ways. Despite what we tend to might imagine, muscles remember or yield to stress simply, thus usually the injury addressing is that the results of terribly previous stress.
The most common reason behind back and neck pain I see is aging. usually, folks, ar suggested that there’s no treatment accessible to contend with aging-associated pain – this can be not true. The relief from pain that treatment will bring usually leaves patients astounded and curious why they need place up with their discomfort for therefore long. actually, ligaments get thicker and joints and discs dry out with age and this method may end up in nerves and muscles around the spine being affected. this could lead to pain, numbness, pins and needles and weakness. the foremost common age connected conditions I treat ar chronic disc illness (spinal stenosis) or at bay nerves. An at bay nerve may end up in pain distant from the spine, unremarkably mentioned as neuralgy. This terribly painful condition responds excellently to acceptable treatment.
5. Medical Conditions:
On every day, I treat autoimmune disease and Osteoarthritis, Spondylolisthesis, Scoliosis, and pathology. though these are physiological conditions they can also be helped and managed well with physiatrics treatment.
How to stimulate fibrobla?
Stimulation of fibroblastic activity
For chronic pain, dysfunction, and fascial adhesion
Ryan hoyme - pixabay
Fibroblasts are dispersed in connective tissue throughout the body, where they secrete a nonrigid extracellular matrix that is rich in type I and/or type iii collagen. When a tissue is injured, the fibroblasts nearby proliferate, migrate into the wound, and produce large amounts of collagenous matrix. Fibroblasts also seem to be the most versatile of connective-tissue cells, displaying a remarkable capacity to differentiate into other members of the family. From the book molecular biology of the cell
You gotta be cruel to be kind, in the right measure
Nick lowe from 1979's cruel to be kind
A few days ago I did a post on fibroblasts, what they are, and why understanding them is critical to figuring out why you may be stuck as far as solving your particular chronic pain syndrome (or maybe even your chronic illness --- here) is concerned. Which begs the question; what can be done to stimulate these cells? I will get around to answering that momentarily. But before we address the what part of this question, let's take just a moment to discuss why. In other words, why would we care whether or not we activate fibroblasts? to understand this better, let's take a look at fgf's (fibroblastic growth factors). According to a popular online encyclopedia's listing, we see that.
" fgfs are important players in wound healing. They are multifunctional proteins with a wide variety of effects; they are most commonly mitogens [having to do with increased tissue proliferation via cell division] but also have regulatory, morphological, and endocrine effects. They have been alternately referred to as" pluripotent" [extremely potent] growth factors and as" promiscuous" growth factors due to their multiple actions on multiple cell types. One important function of fgf1 and fgf2 is the promotion ofendothelial cell proliferation and the physical organization of endothelial cells into tube-like structures. They promoteangiogenesis, the growth of new blood vessels from the pre-existing vasculature. Fgf1 and fgf2 are more potent angiogenic factors than vascular endothelial growth factor (vegf) orplatelet-derived growth factor (pgf). Fgf1 and fgf2 stimulate the proliferation of fibroblasts that give rise to granulation tissue [new connective tissue and tiny blood vessels] which fills up a wound space/cavity early in the wound-healing process. During the development of the central nervous system, fgfs play important roles in neural stem cell proliferation, neurogenesis, axon growth, and differentiation"
Think of it this way. Insulin-like growth factors (igf's) are so powerful that they are considered to be peds (performance enhancing drugs) in the athletic community, and due to their extreme anabolic (tissue building) nature, are thus banned. In many ways, fgf's are even more potent than igf's. As you can gather from the paragraph above, they promote a natural form of prp, as well as the proliferation of collagen's" tube-within-a-tube" structure (here). And on top of all this, they greatly enhance the body's ability to build more blood vessels (angiogenesis), meaning there is more available oxygen available for tissue repair, regeneration, and healing. The question now becomes, how can we naturally harness the power of fgf's, not only for the professional athlete, but for the everyday joe who has been injured and is living in chronic pain? at least in theory, it's easy. All we have to do is figure out what sort of treatments might cause fgf's to be manufactured and released in injured cells.
There are any number of brand new studies showing that a wide array of exposures to various forms of electric fields as well as a number of the newer forms of electrical stimulation can stimulate fibroblastic activity and fgf's. If you read 1985's amazing body electric by the va's blacklisted researcher, robert becker (md), you would know that this is nothing new. Likewise, there are a number of studies showing the benefit of low level laser (both cold and class iv) on wound healing and fibroblastic activity.
There are also any number of chemical factors that stimulate fibroblastic activity; many of which are the chemical factors (cytokines, chemokines, interleukins, no, etc) that are broadly characterized as inflammation. This is why taking nsaids after a workout is counterproductive. It's also important to remember that there are times when fibroblastic activity can be too strong. For example, the august 2017 issue of the journal of physiology (human skeletal muscle fibroblasts stimulate in vitro myogenesis and in vivo muscle regeneration) revealed that" accumulation of skeletal muscle extracellular matrix is an unfavourable characteristic of many muscle diseases, muscle injury and sarcopenia" in other words, there are situations where a pathological" thickening" occurs in injured or diseased tissues. The authors state, however, that" it thus appears, in humans, that fibroblasts exert a strong positive regulatory influence on myogenic precursor cell activity, in line with observations during skeletal muscle regeneration"
As you'll soon see, there is a fine line between stimulating ecm (extracellular matrix) and cranking out too much ecm. What can be done to drive local (as opposed to systemic) fibroblastic activity in the person who has been injured and is living with either chronic pain or chronic dysfunction? that is the subject of today's post
Walking is one of the best low-impact exercises, and it's also one of the cheapest and most convenient ways to get healthier; however, many Americans walk less than half of the daily recommended steps. Walking can reduce your risk of heart disease and cancer while reducing chronic pain and stress.
Warm up your body. Warming up your body by starting slowly when you walk will reduce over-exertion on your muscles. This can help you walk longer, and at a better pace. Try to warm up by walking slowly for five to 10 minutes at the beginning of the walk.
Improve your walking posture. When walking, try to use purposeful movements when you stride and pay attention to your posture. Make sure you have good, erect posture. Try to look 12-20 feet in front of you as you walk.
Walk heel to toe. When walking, you should step forward with your foot. Let your heel land on the ground in front of you. Then, roll your foot forward, transferring your weight to the ball of your foot. With your other foot, raise your heel, push your foot off the ground with your big toe, and repeat the first process.
Straighten out your legs if you have tight hips or hamstrings. If you sit too much, you may have a tendency to always bend your knees while walking. This usually means that your hip flexors and hamstrings are too tight. As you walk, make a conscious effort to straighten out your legs.
Avoid hyperextending your knee. Hyperextending your knee means moving your knee backward slightly when standing or walking. Some people may have a natural tendency to hyperextend their knees, but hyperextending your knee can cause increased stress to your joints. When walking, be conscious of your knees to avoid hyperextending them.
Walk at a fast clip. To get the greatest health benefits from walking, try to walk at a slightly faster pace than a mere stroll. Strive to walk with quick, not long, steps.
Make walking a habit. Try to build more walking into the course of your regular day whenever possible. If you get into a routine, you’ll soon see the steps and health benefits adding up.
Today’s lifestyle is full of stress, long commuting hours, staying back in office to meet that deadline. All this can lead to musculoskeletal problems. These top physiotherapist in Gurgaon, can help you with determining any kind of musculoskeletal problems as well as treatment. They can help you with the simplest of thing like posture correction to post surgery physio like in case of knee or hip replacement. They also help in treating as well as the training required for sports. Below is the list of Top 10 Physiotherapist in Gurgaon, you can refer in case you are suffering from any kind of muscle or joint injury, pain or discomfort.
Consultation fees: ₹500
Dr. Deep has 21 years of practice and runs his own clinic as Arya Physiotherapy Clinic, Gurgaon. His clinics are very well equipped with high facilities and world class technology. His areas of specialization are general, orthopedic, neurology, geriatric, sports injuries and joint pain.
BPTh/BPT, MPT - Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics), MBA - Hospital Management
Consultation fees: ₹500-600
Dr. Rajesh Pal has 18 years of experience at PAL Physiotherapy and GNH Hospital, Gurgaon. He is a trusted physiotherapist and a trusted name in Gurgaon. His areas of specialisation are backache related disorders and sport injuries.
B.P.T, M.P.T(ORTHO), Certification In Gym Instructor & Prenatal & Post Natal
Consultation fees: ₹500
Dr. Ranjana is known for her hardwork and dedication for her patients. She has 16 years of experience and currently practices at Physioslimfit Wellness Centre.. Her areas of expertise are trauma injury, paralytic care, parkinson's disease and treating rheumatoid arthritis. She also specializes in Pain management, Aerobics, Gym Instruction and pre- post natal exercise.
BPT, Master of Hospital Administration
Consultation fees: ₹400-500
Dr. Sachin has 20 years of experience and is amongst the leading physiotherapist in Gurgaon. He is currently associated with Neurortho Physiotherapy Clinic, Gurgaon. He actively participates in various medical camps and specialises in dealing with back pain related issues like- slip disc and cervical spondylosis. He also take sessions on postural training and frozen shoulder in different corporate offices.
BPT, MPT- Ortho
Consultation fees: ₹500
Dr. Tyagi has around 9 years of experience in treating various types of musculoskeletal pain, orthopaedic and neurological conditions. He also treats sports injuries, geriatric care and rehabilitation. He is currently working as a HOD of Physiotherapy and Rehabilitation in Anahat Multispeciality Hospital, Gurgaon and was previously associated with some of the reputed hospitals like Brij Medical Center, Nu Tech Mediworld and Qi Spine.
BPTh/BPT, MPT - Physiotherapy
Consultation fees: ₹900
Dr. Pallavi Jain has 7 years of experience as a physiotherapist in Gurgaon. She currently practices at W Pratiksha Hospital. Other than being a physiotherapist, she is a certified Mat Pilates Level 1 Instructor. Sh also has hands on experiment on treating cases of trauma injury, paralytic care, parkinson's disease and rheumatoid arthritis.
Antenatal and Postnatal Fitness Instructor, CSPT, BPTh/BPT, Certification in Lactation
Consultation fees: ₹400 - 600
Dr. Yogyata Gandhi is a consultant physiotherapist who is associated with paras hospital Gurgaon. She has 10 years of experience in this field and specialises as sports and musculoskeletal physiotherapist and antenatal physiotherapist. She is a certified pregnancy yoga and fitness expert and runs her own prenatal yoga classes in association with gynecologists.
Consultation fees: ₹200
Dr. Geyata is a well known physiotherapist, with 9 years of experience and practices at Dr. Geyata Shrivastava clinic. Her clinic is known for using the best and latest technology in machines for treating any pain and bone related ailments. Areas of specialization are general, orthopedic, neurology, geriatric, sports injuries and joint pain.
Consultation fees: ₹600
Dr. Neha is currently affiliated with Mayom Hospital, Gurgaon. She has 11 years of experience as physiotherapist. She is expert in treating some very rare critical and challenging cases. She is a certified Kinesio Taping Therapist, qualified Mulligan mobilization practitioner and Thera Band Trainer. Her rares of experiment are treatment of Orthopedic, Post-Surgical, Neurological, Pediatric, Gynecological, Cardiopulmonary, Sports Physiotherapy, Lifestyle and Obesity conditions.
MPTh/MPT - Neurological Physiotherapy, BPTh/BPT
Consultation fees: ₹500
Dr. Neetu other than being a physiotherapist, she is a certified in different procedures like clinical dry needling, workplace ergonomics, kinesio taping (CKTT), mulligans manual mobilization therapist, cupping and manual therapy and pilates. Her areas of interest are treating cases with low back pain, knee pain and neck pain, antenatal and postnatal cases, ACL Reconstruction Rehabilitation, Paralysis, Neuro Physiotherapy and Sports Injury.
Muscle sprains and ligament tears are one of the most common injuries that medical practitioners encounter on a regular basis. These injuries are painful and can also limit one’s movement, needless to say. However, there are simple things that can be done as soon as the injury happens so that the impact of the injury can be reduced, the symptoms minimised, and recovery improved.
A sprain is a tear of the ligament. The ligament is responsible for connecting the tissue strands that connect the bone to the muscle. When this sprain affects the muscle or even the tendon, it is known as a strain.
Sprains are very common and can occur due to a fall, twist, or impact. Most commonly affected areas are the ankles and wrists. Sprains happen when there is a pull or a twist of the ankle or the joint. This is very common in athletes and can be caused by repetitive motions in the knees, wrists, elbows, etc.
The doctor may decide to do the following.
A word of caution to athletes or people who are very active physically is to go easy on the joint. In an eagerness to quickly get back to their routine, more and severe damage may be caused. This can be avoided by allowing time for complete healing.
With the word accident, the first thing that comes to our mind is a traffic accident or an outdoor accident. We all may usually relate accidents with outdoor hazards, but little do we realize that the place that we consider to be the safest, that is, our homes, has a number of hazards itself. Accidents at home are usually caused due to negligence. Children are especially prone to be hurt by such accidents. Just like we stay careful outside our home, it is also important to maintain safety indoors to prevent accidents.
Here are some of the common accidents that occur mostly to children along with the preventive steps that can help you to avoid them:
1. Fall: Falling is one of the most common accidents that children experience. There may be a number of factors such as objects scattered on the floor, the floor being slippery, unstable walking of the child, lack of supervision, etc.
2. Choking: Choking is a serious condition that leads to breathlessness due to accidental swallowing of foods or objects, covering head by blankets, strangulation, etc.
3. Burns: Burns may occur from contact with hot objects, hot water or fire.
In case you have a concern or query you can always consult an expert & get answers to your questions!
How should you approach pain caused due to sports injuries?
Sports injuries can happen to any person who engages in sporting activities. These affect full-time athletes as well as those who partake in sports and exercising on an occasional basis. Most sports injuries are acute and affect the muscles and skeletal system. Usually, they are not chronic unless caused by a grave accident or left untreated.
The most common types of injuries caused due to sports are as follows:
Treatment of sports injuries depends on a number of factors such as the type of injury, part of the body affected, the intensity of the pain, and the patient's age and medical history.
Accordingly, the most common ways of approaching the pain caused by sports injuries are:
Devising the exact treatment method requires a thorough examination of the injury. Diagnosis can only be provided after taking into consideration the many factors that affect treatment. The method of treatment varies from case to case and consequently, the recovery time also differs.
Running is a sport that many people indulge in, on a daily basis. For many professional athletes, running is also a part of their job. While it may be an extremely fulfilling experience in sheer physical terms, it also has varied implications in the long run as far as the health of your bones, joints and muscles go. Also, runners are constantly at the risk of getting injured, which can lead to many complications. Read on to know how you can protect the same with these five tips to avoid injuries.
In case you have a concern or query you can always consult an expert & get answers to your questions!