Strains Tips

Sitting or standing slouched does not only look bad but also has a bad effect on your spine. If not addressed in time, bad posture can become a person’s second nature. Over time bad posture can change the natural curvature of your spine and lead to a number of health issues. Here are a few tips that could help:

1. Follow the structure of the chair
We spend a lot of time on office chairs. A well-designed chair will follow ergonomic guidelines to support your body. However, this can help only if you sit on the chair properly. Distribute your weight evenly on the chair. Try to align your body to the center of the chair. To do this try keeping your ears, shoulder, and hips in a straight line. Alternate between sitting at the edge of your seat and against the backrest to relieve your back muscles.

2. Change Positions
Though you can’t change your desk every few hours, you can change how you sit. Tiredness is one of the leading causes for slumping and bad posture. Thus, to maintain a good posture try changing positions frequently. Stretch every half hour or so. Getting up from your table and walking over to a colleague to tell them something instead of calling them can give your muscles a break.

3. Use posture-friendly props
Along with ergonomic chairs, there are a number of other ergonomic props that could help maintain good posture. This includes footrests, pillows to support the lower back and lumbar back supports. These props can help ease the strain on the back muscles. Using a chair with an adjustable back is also a good idea. While walking, invest in bags and backpacks that are ergonomically designed to distribute their weight evenly over the entire back.

4. Exercise right
Improved posture is one of the many benefits of regular exercise. Cardiovascular exercises such as walking, running, and swimming help condition the body and maintain a good balance. Exercises that strengthen the back muscles are also great for posture. These exercises support the muscles of the upper body and relieve stress on the back muscles.

5. Wear the right footwear
Wear shoes that fit right and support the arches of your foot. This can help you maintain your balance and improve posture. Avoid wearing high heels for extended periods of time as they could have a negative effect on your center of gravity. In case you have a concern or query you can always consult an expert & get answers to your questions!

Heel pain is the most common cause in females from the last 30 -40 years. It can decrease the quality of life.

Advanced treatments which can bypass a lot of analgesics are -

1. Platelet-rich plasma injection using ultrasound
2. Local anesthetic with steroid injection under ultrasound guidance

The toes and heels are the most loads bearing components within your feet which take most of the weight when walking, running, exercising or even standing up. The heels are an especially vulnerable part of the body which can become painful either due to injuries or excessive stress put on it. Pain in your heels can also be a sign of other problems in your body.

Causes for heel pain:

1. Sprains or straining the leg: Exercising is one of the most common culprits behind heel damage. Wearing the wrong shoes over prolonged periods, which can cause your balance to be shifted and will lead you to put strain on your heels and cause pain. Falling or spraining during exercising or training can also cause heel pain.

2. Fractures: Stress or hairline fractures can occur even without impacts or trauma and also cause pain. It will slowly build up over time. In such cases, you should immediately consult a doctor and take remedial action.

3. Achilles tendon: A common cause of heel pain, the Achilles tendon connects the calf muscle to the heel. If this is torn or damaged, it can cause pain in your heel.

4. Arthritis: The deposition of uric acid crystals in parts of your body may result in arthritis; this is a fairly common cause for heel pain as well.

Treatments available

1. Change in shoes: Shoes play a major role in the development of heel pain. You will either need to change the shoes or adjust the heels to ensure that they are at an equal and comfortable height and keep your posture natural and balanced.

2. Foot supports: There are specialized heel supports and wedges, which you can wear with the footwear. These supports help redistribute weight from the problem areas and uniformly distribute it among the other parts of the foot. Heel cups are also another form of supports you could try.

3. Pain relief medications: Sometimes aspirin or ibuprofen may be required to numb and dull the pain if getting through the day becomes difficult or you are in the middle of work.

4. Resting: Sometimes resting is the only medication you can take to relieve the pain as it can only subside once the underlying conditions are corrected.

5. Ice packs: Cold compress and cold therapy would definitely help in numbing the area and providing temporary pain relief.

It is, however, advisable to visit the doctor if the pain persists and take specialized medical care in more complicated cases wherein the pain is prolonged.

Pain management begins at home. Of course, your doctor is the expert you need to go to to check the possible causes and treatment methods to alleviate pain. However, sometimes, the pain can be managed well as home as well. For example, it is possible to manage back strain at home with the help of simple remedies. Some of these remedies include the following:

1. Ice is the best way: Back pain that is associated with inflammation or an injury can be treated with ice. You can also try using ice and heat alternatively. Use an ice pack for 20 minutes, followed by heat therapy for 20 minutes. This helps in regaining movement.
2. Lying down is not the right thing: Lying on the bed is often thought to alleviate back pain due to strain. However, several studies indicate that people who are active and suffer from mild to moderate back pain levels actually end up experiencing less pain, compared with those who resort to bed rest. Unless your doctor advises you to stay in the bed for rest, it should not be practised for more than three days.
3. Exercises ease the pain: Staying active is the best way to keep any pain at bay. This is especially true if your job is sedentary and you need to workout at least three days a week. If you think that you are not made for the gym, do not fret. Simple exercises can do wonders beyond imagination. You can try simple cardio exercises or even a brisk walk, to begin with. Swimming is another excellent way to exercise that keeps off back pain, helps you lose weight, and keep you stress-free.
4. Posture means a lot: While other remedies definitely soothe the pain, it is important to tackle the root cause of pain in the right way. A bad posture is one of the leading cause of pain due to back strain. Avoid straining the back unnecessarily by maintaining a correct posture. From leaning at a wrong angle over the sink to leaning over the desk at your work can cause back strain and pain. Keep off from the incorrect posture to ease the pressure off the back and neck.
5. Become more flexible: Tensioned muscles cause tightness and eventually, back pain. To tackle this and improve flexibility, try this simple technique. Sit on the edge of the bed and ensure that the body is equally spread over the edge. You need to keep one of the legs on the floor, and the other extended. Stretch and lean forward. Your back has to be in a neutral position. Back pain can be at the peak when you wake up. Try this exercises to ease the movement through improved flexibility.
6. Heels don’t let your pain heal: Heels can be a nice show-off but they are not recommended when you suffer from back pain. They can be a reason for back pain or they can also be the reason to increase or worsen the pain triggered due to various reasons. Shoes with heels of less than one inch are a nice choice. If heels are must for any reason, remove them as often as possible. For instance, remove your shoes and keep them under the desk when you are sitting.
7. Stay off from smoking: Smoking is associated with several health issues. It also increases the risk of osteoporosis. People who smoke are at a higher risk of developing back pain, as compared to people who do not smoke.
8. Use the weighing scale: Being overweight or obese puts a lot of strain and pressure on the back, thus causing pain. Keep a tab on your weight. The ways to put off back pain are simple and if you are determined, you can see improvement faster.

 A knee sprain is a disorder that is characterized by tearing of the ligaments of the knee. The ligaments are tissues in the knee, whose function is to keep the bones together. They also help in keeping the bones and the knee joint in their proper position. In terms of function, they help you walk, turn and twist. Usually, ligaments get sprained due to sports or exercise-related injuries.

Causes

1. If the knee is directly hit: Sprains occur when the knee is hit directly by a strong force on the sides, front or back of the knee. It may also occur, if you trip or fall on your knees. Car accidents and football tackles are other instances where the knee may be impacted in this manner.
2. A sudden twist to the knee joint: If the knee joint is suddenly twisted, then it may result in knee sprain. This usually occurs in situations wherein you plant your foot and then suddenly turn from the knee. This can occur in various sports such as football or hockey where you run and change direction suddenly.

Symptoms
The symptoms of knee sprain are pain in the knee joint, impaired movement and swelling. You will have difficulty while walking as the knee may give out or buckle. In some cases, you may also hear a painful pop from the knee joint.

Treatment
The treatment of a knee sprain begins with a proper diagnosis wherein you may have to undergo various tests such as X-rays or MRI. Once the diagnosis confirms that it is a knee sprain, treatment will begin. The various modes of treatment include:

1. Acetaminophen: This medication is used to reduce fever and pain resulting from the knee sprain.
2. NSAIDs: Non-steroidal anti-inflammatory drugs such as ibuprofen also reduce swelling and pain.
3. Physical support devices: You may also use splint or an elastic bandage to provide support to the knee joint so as to allow the area to heal faster.
4. Surgery: Severe ligament tears in young patients will require surgery to regain full and normal function to carry on playing regular sports in future.

In addition to the treatment, plenty of rest is required. Do not carry out tasks that require you to move your knee excessively as it may damage it further. Perform stretches and strengthening exercises to keep the joints strong and mobile. Sometimes ligament injuries are serious and do not settle down with the above measures. If the problem persists, you must visit your nearest sports injury specialist.

Nerve compression is a condition caused by direct pressure on a nerve. It occurs when a nerve is squeezed or compacted. It is also known as compression neuropathy or entrapment neuropathy.

It typically occurs at a single location. Nerves in the torso, limbs, and extremities may be affected. Common symptoms include pain, numbness, and muscle weakness at the site of the nerve.

Nerve compression syndrome is also known as:

1. nerve entrapment syndrome
2. compression neuropathy
3. entrapment neuropathy
4. trapped nerve

Types

Mentioned below are few of the most common types of nerve compression syndromes:

• Carpal tunnel syndrome
• Cubital tunnel syndrome
• Suprascapular nerve compression syndrome
• Guyon’s canal syndrome
• Meralgia paresthetica
• Radial nerve compression syndrome

Causes

1. Prolonged or repeated external force, such as sitting with one's arm over the back of a chair (radial nerve), frequently resting one's elbows on a table (ulnar nerve), or an ill-fitting cast or brace on the leg (peroneal nerve).
2. Accidents such as sprains, fractures, and broken bones can also cause nerve compression syndrome
3. Diabetes
4. Autoimmune disorders, such as rheumatoid arthritis
5. Thyroid dysfunction
6. High blood pressure
7. Tumors and cysts
8. Pregnancy or menopause
9. Obesity
10. Neural disorders

Signs and Symptoms

• Pain in the area of compressions, such as the neck or lower back
• Radiating pain, such as sciatica or radicular pain
• Numbness or tingling
• Pins and needles or a burning sensation
• Weakness
• Symptoms worsen when you try specific movements, such as turning your head or straining your neck

Management

1. Lifestyle changes: Avoiding movements that cause pain.  Changing job duties may relieve symptoms. Losing weight can improve symptoms if obesity is the cause of nerve compression syndrome,
2. Physical therapy: Flexibility, strength, and range of motion in the affected area can be improved by working with a physical therapist. Physical therapy can also relieve symptoms, such as pain and numbness.
3. Medication: Drugs commonly prescribed to manage symptoms caused by nerve compression syndrome include nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil) and aspirin. Corticosteroids, such as dexamethasone, are injected directly around the nerve.
4. Prosthetic devices: In a few cases of nerve compression syndrome, a doctor or physical therapist may advise a splint or a brace to help avoid putting pressure on the nerve.
5. Surgery: The surgical procedure required depends on the type of nerve compression syndrome, the degree of compression, and the nerves and structures affected. Surgery also depends on several factors, which include the duration of the symptoms, the severity of symptoms, and any other underlying health conditions you might have.
6. Home remedies: The following home remedies may stop or ameliorate symptoms of nerve compression syndrome:
   • Stop activities that cause pain
   • Apply icing on the affected area for 10–15 minutes
   • Taking regular breaks when doing repetitive tasks
   • Applying topical creams, such as menthol
   • Elevating the affected area
   • Keeping the affected area warmPerforming stretches and exercises to improve strength and flexibility
   • Using relaxation exercises

When was the last time you visited an ophthalmologist? Chances are that unless you faced a problem in your eyes recently, it must have been months or even years. Most people only visit an eye specialist’s clinic when they experience some eye problem.

This is not a good practice since the best way to avoid severe eye complications is to detect them in their early stages. Since some eye conditions are asymptomatic in their early stages, these conditions cannot be detected without a comprehensive eye exam. Either you must be aware of warning signs or visit an ophthalmologist once a year to avoid eye problems getting severe.

Warning signs that need immediate attention:

1. Blurry Vision: If your vision has suddenly got blurry or you are not able to focus clearly on objects, then this can be due to an underlying health issue. In case the blurry vision is in any one eye, and it comes and goes, an eye examination must be scheduled as soon as possible.
2. Obstructed Vision: If you are experiencing any visual disturbances in the form of flashes of light, floaters or obstruction of vision, then you need to visit an eye specialist within 24 hours. Such symptoms may be the result of some underlying retinal pathology or may lead to retinal detachment, retinal tear or retinal hole.
3. Far or near sight: Over time, some people tend to shift their books or computer screens a little further away from their usual reading distance to improve clarity. This can be a sign of gradual blurring of vision, and it indicates that it’s time to have your eyes examined. The reverse also calls for the same. If you are reading a book or viewing the TV or computer screen closer than usual, then you need to visit an eye specialist.
4. Headaches: Another sign that indicates vision problems is headaches. If you are experiencing frequent headaches, then this is a sign of vision problem. Since vision change is usually slow and imperceptible in its initial stage, a frequent headache serves as a warning sign.
5. Eye pain: Temporary eye pain or strain is normal and is not a cause of worry since it usually occurs during seasonal changes or cold and flu. However, persisting eye pain or fatigue that last for over a few days is an indicator of some eye infection or serious health condition.
6. Squinting: Other than that, squinting is one of the common warning signs of future eye problems. Squinting is a disorder in which both eyes don't look in the same direction at the same time. This may result in blurred vision in children and can be corrected by wearing correction glasses. If you squint more than normal, then it is time for you to have your eyes checked.
7. Irritation and redness: If you are experiencing itchiness, redness, and discharge from your eyes, then you may have an eye infection. Consult your eye specialist and have the infection treated as soon as possible to avoid further complications.

Prevention is always better than cure and eyes are one part of your body that you most likely ignore unless the problems start looming large. When the warning signs are felt, it is better to seek medical attention to rule out any sort of complication.

Ankle instability is often caused by damage to the lateral ankle ligaments. This typically causes strain and in further severe forms results in injury to the ligaments. This may further cause a feeling of instability in the ankle and eventually predispose the individual to get recurrent ankle sprains even with very minimal twists.

Symptoms: 

The symptoms of ankle instability include weakness and wobbliness in the ankle or a continuous feeling of falling down while walking on uneven surfaces. People with ankle instability often experience the feeling of rolling outwards or giving way. Sometimes, after the initial injury that led to the condition of the unstable ankle, patients often feel that something has not been right ever since that injury causing them to frequently lose their balance. The condition may result in the swelling of the ankle and increased vulnerability towards twists or sprains resulting from the weakness in the ankle and its inability to support the body weight.

Treatment:

 More often than not, patients with ankle instability may be treated without surgery by merely supporting the muscles that control the hinge joint of the ankle. This is done using supportive braces or shoes to reduce the threat of frequent ankle sprains and by avoiding activities that involve higher risk.

The treatment for ankle instability involves a range of exercises that focus on the strengthening of muscles to account for the balance provided by the ligament formerly. If pain is encountered while performing specific activities, patients are advised to use a tape or special shoes while performing the activity. If the problem still persists and goes extreme, the individual is recommended to opt for surgery.

The surgical intervention for ankle instability can be categorized under anatomic reconstruction and peroneal substitution ligament reconstruction. The former aims to allow the stretched or torn ligament to heal in a shortened position by using the individual's own tissue or a cadaver tendon. In the latter, the torn ligament is completely replaced by using another tendon from the patient's own ankle.

Both the methods have their own pros and cons and the choice of a particular method is dependent on the physician after careful examination of the individual case. In most cases, the patient is advised physiotherapy or exercise and surgery is, but rarely advised. Even after the surgery, patients are asked to undergo a variety of exercise techniques and therapy.

In today’s world, most of the work that you do is on your computer. With an increasingly digitized world, computers can’t be replaced. Though they have made your work easier, they do come with certain disadvantages as well. The rays emitted by a computer screen can be harmful to your eyes if exposed for an extended duration.

It is important that you take certain precautionary measures to protect your eyes:

1. Wash your eyes: Wash your eyes on a regular basis; it facilitates cooling and relaxation of the eyes. Make it a routine to wash your eyes at least 5 to 6 times a day.

2. Get computer glasses: Use computer glasses to protect your eyes as they help to minimize the effect of the radiation from the screen. If you work for long hours in front of the computer, then you should consider getting a pair of computer glasses.

3. The position of your screen: The screen should ideally be positioned at an arm’s length and the viewing angle of the monitor should be around 35 degrees. Make sure you position your chair accordingly keeping these tips in mind.

4. Eye exercise: You should exercise your eyes to reduce the strain and relax your eyes. Follow the 20-20 rule wherein after working on your computer for 20 minutes, you redirect your gaze to an object that is around 20 feet away. This helps your eye muscles to relax and thus, improves your eye health.

5. Don’t work at a stretch: Take breaks in between your work sessions to reduce fatigue in your eyes. Constantly staring at a screen for an extended amount of time can cause problems in your eye. Take 2-minute breaks for every 30 minutes you spend working on your computer. This helps to reduce the strain on your eyes also helps to release tension in the muscles of the neck and back.

6. Blink more than usual: Blinking moistens your eyes and causes tear production which does not allow the eye to suffer from dryness. It also prevents eye irritation and helps in clearing out dirt from the eyes.

Technology is both boon and bane. Most jobs nowadays are partially automated, and it has become necessary for many to work long hours on the computer. If you are one such person, then you might be experiencing one or many symptoms related to eyes. The eye muscles get fatigued when eyes stare on the computer screen for a long time, and this can cause a host of eye problems. Referred to as Computer Vision Syndrome (CVS), the condition can range from eye pain to problems with eyesight.

The following is a short account of a few simple but effective measures that you can follow to avoid eye problems caused by extensive use of computers.

Simple Tips to Follow - Eye care regimen should be followed by everyone, but special care needs to be taken by the individuals who always works on the computers and has to look on the screen at all the times. The current digital age has greatly altered the way we use our eyes. Here are a few simple tips you can follow in this regard.

1. Take Eye Breaks - You should make it a point to turn your eyes away from the screen of the computer for giving a break to the eyes. While working at the computer, it is to be made sure to take a break every 20 minutes and look away at least 20 feet for a duration of about 20 seconds. This is more popularly known as the 20 - 20 Rule and very helpful for the eyes.
    
2. Frequent Blinking - Frequent blinking leads to spread of tear film. It might happen that you need to stare at the screen of the computer for a long period of time which denies you of taking any kind of breaks. In this situation, it is recommended that you should blink more frequently which is beneficial for the health of the eyes.
    
3. Use Eye Drops - This can be another healthy tip for maintaining good and healthy eyes. Using the eye drops for the eyes which are actually artificial tears or eye lubricants which play a crucial role in reducing the strain in the eyes always keeping the eyes hydrated. One point is to be remembered here is that the eye drops should be used after consultation with an ophthalmologist so that no side effects arise later on.
    
4. Using Computer Glasses - The individuals who heavily use computers can use single vision glasses for creating a gap between the eyes and the screen of the computer. A minimum of 30 inches from the eye is required. This can have a significant impact on the health of the eyes.
    
5. Orthoptic Exercises - Certain types of muscle imbalances (forms of strabismus) can be improved with eye exercises. This form of therapy is called orthoptic therapy. The most common disorders that respond to orthoptic therapy are convergence insufficiency and intermittent exotropia.
    
6. Anti-glare Screens - Anti-glare glasses can certainly help you work from your laptop screen more comfortably, but you can also protect your eyes by adjusting the screen so it's in a good position for your eye line. Remember to give your eyes a break every now and then by focusing on something in the distance. 

Apart from these practices, adopting healthy lifestyle habits such as eating a balanced diet, exercising, quitting smoking and wearing sunglasses while out can help preserve eye health in general. Also, it is essential to undergo regular eye check-up to catch any eye problems at its early stages.

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:

•  ankle sprain
•  wrist sprain
•  concussion
•  knee injury
•  tennis elbow
•  hamstring pull
•  cartilage damage

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 the 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.