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Muscle Injury Tips

Walking And Its Benefits!

Gautam Clinic Pvt Ltd 91% (7785 ratings)
Sexologist Clinic
Sexologist, Faridabad
Walking And Its Benefits!

 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.

  • This will loosen up your muscles and get them ready for exercise. To warm up do the following for 30 seconds each: Make circles with each ankle; swing each leg; make slow circles with your hips or legs; make arm circles; march in place, and swing your legs back and forth.
  • Similarly, cool down at the end of your walk by slowing down for 5 to 10 minutes. After you cool down, stretch your muscles gently.
  • Warming up properly can help you avoid walking injuries, such as strained muscles.

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 with your head up, while looking forward. Don’t look down at the ground constantly as you walk, which could strain your neck.
  • Relax your neck, shoulders, and back. Although your posture should be strong, your body should not be held too stiffly as you walk.
  • Swing your arms with a slight bend in the elbows if you want. Tighten your stomach muscles, and don’t arch your back forward or backward.

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.

  • Walking is different from running. Your feet should never lift off the ground completely at the same time.
  • Find a stride that's comfortable for you. If you're losing track of the heel-to-toe motion, and aren't rolling your feet consistently, you may need to slow down.

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.

  • Maintain a slight bend in your knee when walking, especially if you're prone to hyperextending your knee when standing. This will feel strange at first, but eventually, your knees will adapt.
  • Go slowly upstairs, moving in slow and deliberate motions.
  • Avoid wearing heels too frequently, as this can encourage knee hyperextension.

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.

  • Walking should be a moderate-intensity aerobic activity. This means that you’ve broken a sweat and your heart rate has risen.
  • How can you tell if you’re walking fast enough? You should be able to talk but not sing a song while you’re walking.
  • Three miles per hour is a good pace if you’re walking to improve your health. If you’re walking to lose weight, pick up the pace to 4 miles in an hour, which is a 15-minute mile.

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.

2 people found this helpful

Top Physiotherapists in Gurgaon

Dr. Sanjeev Kumar Singh 87% (192 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Lakhimpur Kheri

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. 

1. Dr. Deep Arya

BPT

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.

2. Dr. Rajesh Pal (PT)

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. 

3. Dr. Ranjana Arora

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.

4. Dr. Sachin Singh

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.

5. Dr. Gaurav Tyagi

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.

6. Dr. Pallavi Jain

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.

7. Dr. Yogyata Gandhi (PT)

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.

8. Dr. Geyata Shrivastava

BPTh/BPT

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.

9. Dr. Neha Mittal

MPTh/MPT

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.

10. Dr. Neetu Rathi (PT)

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.

How Should You Manage Muscle & Ligament Sprain?

Dr. Anantharaman 87% (10 ratings)
MBBS, MS - Orthopaedics, Diploma in Orthopaedics
Orthopedist, Chennai
How Should You Manage Muscle & Ligament Sprain?

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 most common symptom is pain, swelling, limited movement, and sometimes bruising. The degree of these injuries depends on its severity. The most common ways to treat such injuries are as follows.

  1. RICE therapy: RICE is an acronym for rest, ice, compress, and elevate. Rest the affected area immediately by stopping any further activity. Ice the area using an ice wrap, with the ice cubes wrapped in a towel or a cotton cloth. Repeat this exercise if possible for every 20 minutes. This will reduce the swelling and pain. Compress the area using a sling or a wrap. This will help in reducing the swelling. Elevate the affected area if possible above the heart. This will help control the blood flow and thereby reduce the swelling and pain.
  2. Pain control: If there is pain that needs medication, go for the non-steroidal drugs like ibuprofen or acetaminophen. If it is a child that is injured, it is advisable to give non-aspirin ones.
  3. Seek professional help: Most sprains can be self-limiting over a couple of days. However, it is advisable to seek medical help if there is significant pain, swelling, or numbness, open wounds or bruises, or inability to move the joint.

The doctor may decide to do the following.

  1. Scanning or imaging to rule out any internal hard/soft tissue injury like fracture or tear
  2. Immobilise the joint with a splint or a cast
  3. Start physical therapy if there is severe pain and immobility
  4. Surgical repair if there is a ligament injury

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.
 

Simple Steps That Can Help Prevent Injuries At Home?

Dr. Tarun Jhamb 90% (18 ratings)
MD - Internal Medicine, MBBS
General Physician, Gurgaon
Simple Steps That Can Help Prevent Injuries At Home?

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.
Prevention

  • Keep floors clean, dry and free from unnecessary obstructions.
  • Always keep a check on your toddler as he learns to walk
  • Do not keep babies unattended when they are sitting on a high surface
  • Keep the bed rail of the baby cot raised whenever the child is in it

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.
Prevention:

  • Avoid toys that have small detachable parts
  • Keep a watch on your child when he/she plays with small objects
  • Keep children away from buckets or tubs filled with water
  • Never allow your children to play while eating

3. Burns: Burns may occur from contact with hot objects, hot water or fire.
Prevention:

  • Make sure that you don't hold a child and a hot object or beverage at the same time
  • Make sure that your child doesn't enter the kitchen without supervision
  • While preparing warm water for bathing your child in, always check the water temperature beforehand

4. Poisoning: Poisoning takes place under conditions of food poisoning or accidental swallowing of harmful substances like detergents, insecticides or drugs.
Prevention:

  • Keep all medicines, detergents, soaps and chemicals out of the child's reach 
  • Store all chemicals and toxic substances in their respective containers or make sure the containers are labelled properly
  • Always keep a first-aid box ready at hand if you have a child at home. For severe conditions talk to a doctor or visit a hospital immediately.

In case you have a concern or query you can always consult an expert & get answers to your questions!

4619 people found this helpful

Sports Injuries - How To Treat The Pain Caused By Them?

Dr. Shovan Kumar Rath 90% (16 ratings)
MD - Anaesthesiology, FIPM, MBBS Bachelor of Medicine and Bachelor of Surgery
Pain Management Specialist, Bhubaneswar
Sports Injuries - How To Treat The Pain Caused By Them?

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:

  1. Immediate remedies: Several quick aid, home remedies are used to treat pain that is caused by minor injuries to muscles, such as sprains and strains. It involves alleviation of pain through rest, using ice packs and hot water bags, wearing supports and elastic compression bandages.
  2. Medication: Many medicines such as painkillers and anti-inflammatory pills, creams and sprays effectively reduce pain caused by sports injuries. In extreme cases, morphine and codeine are also prescribed.
  3. Physical therapy: A number of injuries can be treated and cured through certain exercise and workout routines. These aim at stretching and strengthening the affected area to provide pain relief through increased flexibility and muscle activity.
  4. Injections: Various substances and chemical compounds can be injected into the injured area which works on the affected ligaments, tendons, and cartilage to reduce inflammation and relieve pain.
  5. Surgical procedures: This is generally resorted to in case of damage to the skeleton in the form of broken bones and cracked ribs.
  6. Interventional Pain relieving procedures: These include regenerative or stem cell therapy, and neuromodulation techniques using radio frequency current. They may result in best results without any tissue cutting or damage. A pain specialist may be able to help you best in that case.

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.

2284 people found this helpful

Runners - How Can They Avoid Injuries?

Dr. Deep Arya 87% (294 ratings)
BPT
Physiotherapist, Gurgaon
Runners - How Can They Avoid Injuries?

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.

  1. Warming Up and Stretching: Many injuries can happen when you do not stretch before you indulge in a strenuous activity like running. Warming up should be done with the help of a quick brisk walk that should happen a few minutes before you start running. Also, when you are stretching, you should not hold your breath and do it slowly without rushing yourself. Avoid stretching your muscles when they are cold. The stretching exercises should happen after the warm up.
  2. Strengthening Exercises: It is important to indulge in good amount of exercises that will strengthen your quads, calves and feet so that your muscles are strong enough to support your weight while you run without putting undue pressure on the joints, which can succumb to injuries and fractures.Strengthening exercises are given to hamstring muscles as well.
  3. Weight: Managing your weight is one of the most important parts of the regimen for a runner. If you are taking up running professionally or if you are doing it as exercise, you must ensure that your weight is at a normal level as per your ideal BMI so that you do not end up putting pressure on your knees. A good diet and plenty of exercise will help in maintaining a good weight.
  4. Footwear: Your shoes are one of the most important aspects when you are running. You must choose shoes that have a good cushion or gel inside. Be sure to select shoes that are designed for runners specifically, so that the shoes take on the shape of your feet and give you good balance and motion even as the friction with the ground happens. The correct footwear will support the running motion and keep injuries at bay.
  5. Stride Length and Impact: It is imperative to practice the correct stride length and impact when your feet hit the ground as this is where injuries most commonly happen. You will need to ensure that you get professional help from a trainer so that you can gauge and accordingly practice your stride length in keeping with your frame so that the impact is minimal on the rest of the body and its joints.

In case you have a concern or query you can always consult an expert & get answers to your questions!

5199 people found this helpful

Sports Injuries & Pain Related To Them - How Can It Be Managed?

Dr. Sachin Mittal 90% (11 ratings)
FIPM, DA, MBBS Bachelor of Medicine and Bachelor of Surgery
Pain Management Specialist, Ghaziabad
Sports Injuries & Pain Related To Them - How Can It Be Managed?

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:

 

 

  1. Immediate remedies: Several quick aid, home remedies are used to treat pain that is caused by minor injuries to muscles, such as sprains and strains. It involves alleviation of pain through rest, using ice packs and hot water bags, wearing supports and elastic compression bandages.
  2. Medication: Many medicines such as painkillers and anti-inflammatory pills, creams and sprays effectively reduce pain caused by sports injuries. In extreme cases, morphine and codeine are also prescribed.
  3. Physical therapy: A number of injuries can be treated and cured through certain exercise and workout routines. These aim at stretching and strengthening the affected area to provide pain relief through increased flexibility and muscle activity.
  4. Injections: Various substances and chemical compounds can be injected into the injured area which works on the affected ligaments, tendons, and cartilage to reduce inflammation and relieve pain.
  5. Surgical procedures: This is generally resorted to in case of damage to the skeleton in the form of broken bones and cracked ribs.
  6. Interventional Pain relieving procedures: These include regenerative or stem cell therapy, and neuromodulation techniques using radio frequency current. They may result in best results without any tissue cutting or damage. A pain specialist may be able to help you best in that case.

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. In case you have a concern or query you can always consult an expert & get answers to your questions!

4366 people found this helpful

Common Problems Faced By Homemakers Who Stay Indoors - How Physiotherapy Can Be Of Help?

Dr. Rajiv Mehta 89% (108 ratings)
Masters In Physiotherapy, BPTh/BPT
Physiotherapist, Delhi
Common Problems Faced By Homemakers Who Stay Indoors - How Physiotherapy Can Be Of Help?

People have a common perception that most injuries, medical conditions only affect those who spend several hours working outdoors. But what if we tell you that people who stay indoors- such as homemakers - are also susceptible to numerous health problems?

There’s a saying: “Home is where the heart is.” But for countless homemakers, home is the place where ‘hurt’ is! Scores of Indian homemakers encounter various injuries every year while engaging in household chores like cleaning and washing. The most common ones are:

  1. Sprain: If you’re a neat freak, you wouldn’t mind spending half of your day cleaning the entire house. Here’s a small tip- go slow if your cleaning duties include shifting heavy appliances and furniture from one place to another. There’s a high chance that you may end up with a sprain injury. Sprains occur when you accidentally twist your ligaments. Another major cause of sprain injuries is a sudden fall. If you’re mopping the floor or cleaning the bathroom, there’s a fair chance that you may slip or lose balance. One must be cautious when working with water.
  2. Back injuries: These are the most common types of injuries at home. Bending, lifting a heavy bucket or an abrupt movement, can strain your back muscles or ligaments leading to back injury. Many times the injury can result in a persistent, sharp stabbing pain, and hinder your usual routine.
  3. Joint compression: Homemakers spend a considerable amount of time standing in the kitchen. As tiring as it is, standing for prolonged periods puts pressure on your joints- knee joint, hip joint as well as those in the feet and the ankle. This leads to wear and tear of the synovial joints, eventually causing them to tear. In due course of time, you will find it difficult to move around and walk even a meagre distance.

Prevention
Starting to get worked up? Don’t be. These problems can easily be prevented if you follow these steps-

  • Avoid overstretching, bending and twisting
  • Avoid lifting heavy weights. If possible, use a waist belt to keep away from traumatic injuries.
  • Keep your body weight in check. Mild exercises can help you with that.
  • Maintain a healthy diet- calcium intake can help your bones get stronger.
  • Use muscle braces to keep your joints protected.

Treatment
The most preferred and effective choice of treatment for curing muscle injuries and joint inflammation is physiotherapy. Physiotherapy uses manual therapy, mechanical force and exercise therapy to promote mobility.

  1. The most common method of treating such injuries is the RICE technique. ‘RICE’ stands for Rest, Ice, Compression and Elevation. Keep the injured part at rest. Put an ice bag on the injured portion. Compress the injured area. Elevate the wound/injury for faster relief.
  2. Anti-inflammatory drugs like Ibuprofen and Aspirin are prescribed to reduce inflammation and swelling. Painkillers can offer you instant relief from pain.
  3. Physiotherapy treatment can effectively cure you of such injuries, that too in a short span of time. If you follow the treatment guidelines, recovery will take about 2-4 weeks.

 In case you have a concern or query you can always consult an expert & get answers to your questions! In case you have a concern or query you can always consult an expert & get answers to your questions!

4683 people found this helpful

Torn Cartilages - How Using Ice Compress Can Be Of Help?

Dr. Vipul Khera 89% (38 ratings)
M. Ch. (Ortho), DNB (Orthopedics), Diploma In Orthopaedics (D. Ortho), MBBS
Orthopedist, Delhi
Torn Cartilages - How Using Ice Compress Can Be Of Help?

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:

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

3 people found this helpful

Traumatic Brain Injury - How Physiotherapy Can Help In Recovery?

Master of Physiotherapy (MPT-Neuro), Bachelor of physiotherapy(BPT)
Physiotherapist, Ahmedabad
Traumatic Brain Injury - How Physiotherapy Can Help In Recovery?

When a sudden bump, blow, or jolt occurs to the brain, it results in a traumatic brain injury. According to the area involved in the traumatic brain injury, the patient may lose his consciousness, or he may lose the function of any part of the body. In the first few weeks following a traumatic brain injury, rapid recovery occurs but slows down over the following years. Hence, in order to gain rapid recovery, physiotherapy treatment should be started immediately.

Why physiotherapy is helpful in traumatic brain injury?

Along with the proper medication, physiotherapy assists in rapid recovery of the patient in the following ways:

  • It improves balance and co-ordination, thereby, decreasing the risk of fall.

  • It increases the ability to move in the bed, sit, stand, or to do activities for daily living.

  • It reduces muscle spasms, pain, and stiffness in cases of muscle involvement with traumatic brain injury.

  • It increases strength of the paralyzed (non-functioning, weakened muscles) limbs in cases of paralysis which occur after traumatic brain injury.

Continuous and persistent practice of physiotherapy ultimately results in independence and increased quality of life.

What therapies are included in physiotherapy for patients with traumatic brain injury?

The therapy needs to be followed on a daily basis under a proper guidance of a physiotherapist. It includes following methods:

  • Sensory stimulation: It includes application of specific stimuli, such as tactile (touch), proprioceptive, vestibular, auditory, visual, or olfactory stimuli. It is given in comatose patients. It acts by stimulating the brain and improving stimulus transmission, and it results in overall a rapid and better recovery.

  • Respiratory therapy: It is given to ICU patients. The main aim of this therapy is to promote ventilation, to improve oxygen saturation, and to improve thoracic mobility.

  • Therapies for prevention of contracture: Contractures mean that there is a loss of joint mobility. Hence, for the prevention of the contracture, active or passive movement of the joint or stretching exercises is generally advised.

  • Use of a serial cast: Serial casting is widely used to reduce stiff muscles and to improve the range of motion. They are changed in an interval of 4 to 7 days.

  • Mobilization: Mobilization therapies, such as bringing the patient into an upright seated position at the edge of the bed, outside the bed, or to a standing position are advised to improve the mobility of the patient.

  • Training for self-care: Training for improving the activities of self-care and the activities of daily living (ADL) is generally taught to the patients with sensory, motor, or cognitive dysfunction. 

  • Use of tools: Various tools, such as walking aids and supports are generally advised to improve and maintain the balance of the patient.

In case you have a concern or query you can always consult an expert & get answers to your questions!

5477 people found this helpful
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