Healing Knee Injuries: A Few Helpful Exercises

The knee is one of our most critical body parts. It plays an important part in our overall body fitness. That is the reason Knee injuries are usually of grave concern as knee injuries have the potential to significantly impair an individual's mobility or put in plain words- ability to walk or run.

But, knee injuries are not only the culprit that makes the knee inactive or defective. There are various systemic conditions, specifically few bone diseases like arthritis (osteoarthritis) that also significantly affects the knee joint. However, irrespective of the reason causing knee defects / injuries, exercises play a vital role in the healing process. In fact, Exercises play much more important role than medications in fast recovery from the knee injuries and disorders. In this article, though, we will focus on a few extremely helpful exercises that facilitate the fast recovery process from knee injuries. But, before diving further deep into the topic, let's get ourselves acquainted with knee injuries, its types & causes in brief.

To start with, knee is made up of the following components- bone, ligaments, fluid & cartilage. Muscles & tendons present in the knee joint helps the part to stay mobile. Understandable, when one of these structures get injured / hurt or is affected due to any systemic conditions / diseases, knee defect / injuries occur.

Knee injuries are characterized by extreme localized or overall pain, swelling, redness and causes severe impairment in walking activities.

Knee injuries can be caused due to any accidents, sports activities or by simply awkward twisting of any one of the ligaments or tendons present in the synagogues. Treatment procedures for knee injuries usually contains a mixture of medications and physical therapies (which mainly includes exercises), but in a few cases surgical interventions (such as knee replacement surgery) becomes necessary. In those cases, exercise becomes the only route to recover.

Some of the major knee injuries include but are not limited to-

a. Anterior cruciate Ligament (ACL) injuries- Very common in people who are very active in sports such as-soccer, basketball. It usually occurs due to the drastic direction change of the knees which in turn injure the ACL which is one of the connecting ligaments between shinbone & thighbone.

b. Fractures- It is the second most common cause for knee injuries. Apart from injuries, fractures can also be caused due to osteoporosis which gradually weakens the bones.

c. Torn Meniscus

d. Knee bursitis

e. Patellar tendinitis usually affects the avid runners, skiers, cyclers, etc.

Knee injuries can also be caused by some other body conditions like- excessive body weight which puts pressure on the legs, to be inaccurate on the knees, dislocated kneecap (which can be treated through a knee replacement surgery), gout, rheumatoid arthritis, due to relapse or getting hurt on a previous knee injury site, due to decrease strength and flexibility of the muscles (may be caused by any number of reasons) and last but not the least due to participation in any type of dangerous sports.

However, irrespective of signs, symptoms & causes, healing from knee exercises with reliably fast and naturally involve exercises. Types & sets of exercises depends on the nature, severity & type of knee injury and must be prescribed and authorized by the caregiver. Additionally, those exercises can only be done under guidance & supervision of a trainer. Here are few example of relatively simple knee exercises, that usually helps in healing knee injuries.

Exercise 1-Leg straightening & stretching.

Lie on your back preferably on a hard. Flat surface. Next, bend your one knee and place the foot on the flat surface. Then, straighten the other leg and raise it in air at the level of the bended knee. This makes the quadricep muscles of the thigh work and puts put very little or negligible strain on the knees. To get the best results, the exercise should be repeated daily 10-15 times in two-three sets. It is recommended to start with low frequency initially and gradually increase the frequency and number of sets gradually and slowly.

Exercise 2- Hamstring exercises

This exercise is reliably simpler than the other ones and can be done anywhere, anytime. This simple and easy exercise is known to benefit the knee joint b strengthening the hamstring muscles that are present in the back portion of the thigh and are important for proper knee joint function.First, stand on a flat surface, preferably on the floor. Then slowly raise heel of one let as close as possible to one's butt and is required to stay / hold in that position for 25-30 seconds. Later, with practice the duration can be increased to even 1 minute. Then, repeat the same with the other leg. This exercise is also commonly known as “Hamstring curls”.

This exercise should be done minimum 15-20 times a set for 4-5 sets daily.

Exercise 3- Squats

Squat is known to be extremely beneficial exercise for knee injuries. The position required to perform this special exercise, work up the knee muscles and charge them up leading to fast healing from the injuries. This exercise is an advanced form of knee exercise.

First, one need to stand straight against a wall or a sturdy, flat and hard surface. Secondly, after standing, one needs to spread their legs apart in line with their shoulder-width. Next, bend very low keeping your back straight against the wall / surface. Hold on to that position for 15-20 seconds. But, if one feels uncomfortable, it is recommended to immediately stop doing the exercise.

It is usually good for the knees if done regularly 10-12 times in 3-4 sets / daily.

Exercise 4- Calf raising exercise

Stand with back facing to a chair / sturdy table. One can also stand in front of a wall. Get your hands on the wall surface if needed for supporting your body weight without straining the knees. Then, slowly raise your boots as high as possible by you. Hold on to the raised heel position for 10-15 seconds and then slowly, very slowly lower your heels in the normal position.

Repeat the exercise daily 10-15 times for at least 3 sets.This exercise helps the knee to get in better shape and help to recover fast from injuries.

Exercise 5 Step ups exercise

Very common and extremely helpful exercise for knee injuries.

One can use staircase for this one or can also use a raised but flat platform. Keeping one's pelvic level steady, put one foot on the raised level and then slowly bend your knee and then raise your knee. Next, repeat this exercise with the other foot.

Recommended daily 10-15 times for 4 – 5 sets. Once comfortable and well-practiced, one can raise / increase the height of the platform gradually. The above mentioned few are very easy and simple exercises that are known to benefits knees recovering / healing from injuries. But, one should always remember that of doing any of knee exercises makes you uncomfortable or increase pain, swelling of the knees, then stop exercising immediately and consult your doctor / trainer / care provider without further delay. Staying alert and cautious are the keys.

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Best Hip Stretches

For those who have muscles that satisfy the standard ranges, then stretching needs only to act as a warm-up '', or with the intention of maintenance. As a result, if you're suffering from lower back pain, focus on your post and earn exercise part of your routine. Even when you do quite a lot of exercise, that's not really adequate.

The correct exercises can provide you amazing pain relief, much like the incorrect ones are able to make your nerve pain even worse. If it is sudden and serious it may even be necessary to seek medical attention. It is necessary to act on such pain the moment you're able to.

A diagnostic test named Ankle Brachial Index can be transported out for PAD. No one wants to move when they're in pain. Playing guitar should not result in pain.

You can do the same matter to the other side. Although many people can think bed rest is the best method for treating sciatica this is just not correct. Then the legitimate self appears. '' The very first half of Yoga X includes moving asanas, which are a run of dynamic, flowing, higher energy poses. A massive brain needs a massive skull. This one particular pretty straight forward, get your legs spread out a bit, and you are able to bend 1 knee and you will really feel the stretch on this side.

Stretching can boost flexibility enhance your joint's range of motion, enabling you to move more freely. Start out on these stretches and you will realize that you have the ability to find relief quite fast. Holding positions in yoga is not designed to be uncomfortable.

Best Hip Stretches – Is it a Scam?

After a workout is the ideal time to execute static stretches. Everyone is able to gain from exercise, and certainly feel good while doing it. These types of stretching exercises are similar to those used in yoga.

In reality, my problem was a ton simpler. A very good yoga class will create a difference, particularly for newbies. Actually, you bought to take the opportunity to incorporate a review of your favorite yoga articles when you are there, and help out future yogis that are looking for some shopping help.

You may be wearing your favorite barco scrubs whenever you have a quick break and participate in some very simple shoulder shrugs and circles. Be certain to hold this stretch for a minimum of 30 seconds. Just be certain you communicate and tell them once you're able to truly feel a gentle stretch.

Standing on a single foot causes leakage. Some of your initial agility will return. When you think about stretching, it is usually this kind of stretching that immediately springs to mind.

A good idea is to seek advice from the doctor before opting to take chiropractic therapy. It's excellent to keep in mind that treatment for sciatic nerve pain is not a quick-fix. If so then rather than panicking, you should learn about this surgery before under it.

Top Best Hip Stretches Secrets

Clearly, the best method to take care of Crohn's symptoms is to tackle Crohn's itself. Especially, if you prefer to hit those glutes to get the best results. When you're gaining weight, the heart will work harder and more difficult to pump blood to the extremities.

Yoga asanas reduce the danger of injuries and enhancements the total body posture too. Weak muscles can quickly experience fatigue on account of their deficiency of strength. Exercise is among the best things that you can do in order to help fight against osteoporosis.

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Standing Hip Flexor Stretch That Most People Do Not Know About

It's a complete body challenge, so please make sure you read the directions properly and develop your upper body strength with wall push-ups first prior to trying it. Furthermore, it is extremely important you do not bounce at the base of the movement. At this time, the past couple of inches of each movement will probably be less controlled, but the stretch should not be sudden.

Initiate the exercise routine only whenever you're comfortable moving the injured shoulder to a certain degree. Then youought to rotate the foot in 1 direction for a couple rotations and do it in the other direction. When you have a limited array of motion, you may always try this stretch one leg at one time.

Vital Pieces of Standing Hip Flexor Stretch

The same as the above mentioned stretch it is necessary to contract the glutes through the stretch. Both of these muscles are super important in regards to the suitable squat. You can even use these stretches to assist.

Bouncing as you're stretching can lead to a pulled muscle. It's a good idea to stretch daily. You are able to repeat the whole stretch a few times per workout.

Hip fractures can affect your mobility significantly. Especially, if you prefer to hit those glutes to get the best results. These basic exercises will stretch a lot of your important muscle groups.

Three-dimensional stretches are the very best way to better flexibility and joint mobility. Yes, it actually is that easy.

There is a lot of information about the web including video on how best to warm up your entire body. Let's compare the advantages and disadvantages of each method. Before beginning any exercise, be certain to are capable of performing the exercise.

Stretching is an essential bit of warm up activities that the larger part of us tends to skip as a consequence of the lack of time. Isometric stretching is taxing, bought to be valued as a sort of strength development, and bought to only be done a few days per week. Stretching in front of a sport is quite a common habit, as it's believed to lower your chance of injury during your sport.

The Do's and Don'ts of Standing Hip Flexor Stretch

Cause should not, you will likely be stretching your hips daily until the conclusion of time. If you realize your shoulders forwards you might also discover that it stretches the rhomboids. This effortless stretch can assist in preventing and treating groin strain injuries.

But take a look at the enjoyable foot movement! You may drink some water. Thus, you would be a good idea to receive a shoe with superior cushioning.

If your purpose is to keep up a nutritious weight and prevent experiencing pain in your later decades, monitoring and working on boosting your post earlier on is critical. The value of health care practitioner has to be considered. By doing these sciatic nerve exercises every single day for a couple minutes, you bought to be well on your way to lessen your pain very quickly.

While they may seem unimportant and seemingly unnecessary for the enlargement process, by understanding such things we are able to get better results if we have knowledge of what we are working with. It is a slightly little investment, but you're going to be amazed at how this small extra will go a ways. Like everything in life it's an issue of making choices.

Choosing Good Standing Hip Flexor Stretch

Walking is a superb approach to remain fit and active. This exercise needs to be performed while you're standing. Under such conditions, an individual may even suffer from pain whilst walking.

Tight Hip Flexors are sometimes a big problem, and really easy to get. In Front of footought to be facing forward. Hip extension to help in knee extension is normally used by the individual who has weakness of the quadriceps muscles.

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Here’s How Bad Painkillers Are For You

Popping painkillers has more or less come across as a norm, and people just choose to for painkillers, be it for end-of-the-day headache, a body pain post workout, or even minor spinal discomfort. If you do pop in painkillers every now and then, you should be aware that these could have side effects on your health and well being, and may even prove to be addictive.


The two main mechanisms through which painkillers work are:

1. Reducing pain by suppressing formation of chemicals in the body which cause pain.

2. Reducing sensation of pain by binding to opoid receptors of central nervous system.

However, one has to stay wary to make sure that one is always in a position to avoid the side effects which come as a part and parcel of using painkillers. Some of these are:

1. Addiction:

Painkillers could be highly addictive substances, mainly owed to the feeling of euphoria they create among users. The fact that many over-the-counter and prescription painkillers are aborted due to addiction could take many by surprise.

A scenario wherein an individual is specifically vulnerable to becoming addicted to painkillers is when one consumes these post surgery for recovery. The underlying idea behind consumption of these painkillers is to numb the pain, but people over time become addictive and iteratively go for higher doses.

Over time, it might be possible that an individual is not able to cope up with withdrawal symptoms and becomes addicted to the effect created by a painkiller.

2. Cardiovascular Effects:

Research has even shown that use of painkillers could lead to cardiovascular complications, some of which include slowing down of heart rate, or even a heart attack (myocardial infarction).

If one goes for painkiller abuse, or consumes more than the quantity of painkillers as prescribed, it could lead to fluctuations in the heart rate. Blood clotting and stroke are some other possible side effects of painkillers on the cardiovascular system.

3. Worsens Headaches:

If one happens to consume painkillers such as paracetamol, asprin and non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen for getting over a headache, and for more than 15 days a month, they are likely to be victims of overuse of drugs . With passage of times, such people could experience headaches which increase in duration, and sometimes in intensity as well.

4. Lead To Kidney Damage:

Any drug that one consumes is released in the bloodstream, and thereafter eliminated after being filtered from the kidneys. Painkillers could influence the process of filtration in following ways

o Interfering with flow of blood to the kidneys.

o Lead to allergic reactions

o Cause direct injury to kidney nephrons

Over time, this could potentially lead to kidney damage and sometimes has even more serious consequences such as leading to a kidney failure.

5. May Even Cause Depression:

Depression is a term usually associated with sadness or even chronic stress. But use of painkillers has shown to increase symptoms of depression, in particular if one uses opoid analgesics.

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Five Tips to Follow Before Seeing a Sports Medicine Doctor

Almost all the athletes are afraid of seeing an orthopedic surgeon and it's completely understandable. Some might get terrified of the idea of ​​a surgery while others might think that the specialist would prohibit him / her from indulging in sports or exercises. However, quite unfortunately, some injuries do not heal with time and need professional medical aid. Before visiting a sports medicine doctor, there are certain necessary tips that you must follow. Let us discuss some of those suggestions in details.

Tips to see an Orthopedic Surgeon

Visiting a surgeon for any kind of injury is a frightening experience but seeking help from the reputed and best sports medicine doctors would probably lessen all such intimidations. The below-mentioned tips are expected to improve your forthcoming visit.

• In the present times, the sports medicine sector has become extremely sub-specialized. Nowadays general surgeons are not found anywhere. Most of the doctors focus on those patients, who have problems within their subspecialty. So, you need to find a doctor, who has training on the type of issue you have. For example, if you fall during jogging and have immunity pain on your hand; you must see a hand surgeon.

• You may have seen some other physician at the emergency care unit before going to an actual specialist. In that case, you need to take all the previous medical reports so that the orthopedic surgeon has the chance to understand the treatments, you had till now. This would allow him to understand your problem and mention the remedy as fast as possible.

• X-rays and MRIs play a vital role during fractures. So, if you have already performed such tests, do not forget to carry the reports. It would be better if you could get the real images rather than the ones provided by the radiologist. Actual accounts would offer the surgeon with the best opportunity to accurately diagnose the issue and formulate the treatment accordingly.

• If you are visiting this particular surgeon for the first time, you need to provide the doctor with a great deal of medical information. Thus, you need to fill up certain questions and forms. The doctor would go through all these data to get an idea about your medical history and its relation to the issue you are suffering from.

• As an athlete, it is very common for you to suffer from musculoskeletal injuries. But if you have decided to go to a surgeon, you must know the answer to some standard questions:

1. From when did the problem start?
2. How did it happen?
3. Have you tried any treatments?
4. Have you taken any medication?
5. What is the nature of the pain?
6. Are there any activities that aggravate the pain?

Rather than stammering in front of your doctor, you must prepare the answers to these questions beforehand.

Following the above-mentioned tips would certainly make your visit to a surgeon a rewarding experience. Before seeking professional help, do conduct a thorough research on the best sports medicine doctors and choose one wisely.

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How to Prevent Knee Injuries

Your knees are more elaborate than you think. Vulnerable to wear and tear, the knees can be sentenced to pain and injury if we do not take measures to protect them before exercising. With that said, here are some useful tips for protecting your knees and preventing knee injuries.

Be extra careful with stairs
Bounding up and down stairs puts a huge amount of strain on your kneeecaps, and should be avoided unless you're in fantastic shape. Instead, you should gently walk up and down stairs, holding on to the railing for support.

Invest in a knee support brace
If you really want to protect your knees when you exercise, investing in a knee support brace is an excellent idea. These braces will surround and support your kneecaps by applying pressure at the right places around the knee. These can both protect knees and prevent injuries, and they can also act as vital support after a knee has been injured. Choose something in a breathable, washable fabric for the best results.

Maintain a healthy weight
Putting on excess weight is not only unhealthy for your heart and other major organs, it also puts unnecessary pressure on your knees. Even putting on a few extra pounds can pile on the pressure on your knees when it comes to doing routine activities like walking or climbing stairs. The good news is, this can be reversed by simply losing the weight.

Be careful where you walk
If you have injured knees or you have a condition like osteoarthritis, it's best to avoid walking on uneven surfaces like grass or cobblestones. Instead, choose a smooth footpath that's tarmac or concrete. This will less your chances of tripping and injuring yourself.

Watch your squats and lunges
When doing these exercises, be very careful not to bend your knee more than the usual 90-degree angle. This means making sure your knee stays directly over your foot when doing lunges.

Strengthen your inner thighs
The muscles at your inner thighs are extremely important for absorbing the impact when you walk, preventing that impact from reaching your knees. Any exercises that strengthen these muscles will also help your knees.

Take care when cycling
If you like to ride a bike, be careful about the placement of your saddle. A saddle that is too low will force you to bend your knees more when peddling, placing undue pressure on them in the process. Instead, make sure your saddle is high enough so that your leg is straight when the pedal is at its lowest point.

Wear the right shoes
Your knees need plenty of cushioning from the impact caused by them slamming down on the pavement when you walk. This can only be provided by a pair of good quality shoes that has adequate support for the arches of your feet. Make sure you replace old running shoes regularly, and choose styles that have a thicker sole for more cushioning.

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Sports Injuries That Require Attention From a Shoulder Surgeon

Every now and then, we hear sportsmen suffering from injuries. While they tend to get hurt practically everywhere on their body, one of the most common spot that is unacceptable to injury is the shoulder. The most common injuries seen on field include dislocations, Acromioclavicular joint (ACJ) injuries, rotator cuff tear, shoulder labrum tear throws of shoulder, biceps injuries, bursitis and fractures. While dislocations and ACJ injuries are more common in contact sports, such as rugby and wrestling, rotator cuff tears and SLAP lesions are common in sports involving explosive heavy weight-lifting.

Typically, it is quite difficult to identify the severity of a shoulder injury. Which is why, people tend to ignore them further aggravating the injury. Thus, it is advised that early assessment from a skilled

Shoulder Surgeon or Therapist is the right way forward when experiencing discomfort in the shoulders.

There are a number of injuries known to be common on field. The most predominant of which are listed below:

Shoulder Dislocations

Being the most mobile joint in the body also makes the shoulder potentially unstable. Therefore, it becomes a common joint for dislocations in the body. Minor traumas in the shoulder result in the shoulder to 'pop out' of the joint. To fix it, the doctor fixes it back into the joint following by rounds of physiotherapy.

But, more than half of dislocations hold probability of recurrence, especially among the youth indulging in sports. Repeated dislocations lead to more instability and stretching of the shoulder joint that require long periods of rest and decreased performance. Therefore, it is generally recommended that one should opt for shoulder dislocation surgery before the injury aggravates.

Rotator Cuff Tears

The rotator cuff is a critical bunch of tendons that provide movement and stability for the shoulder. Therefore, in the event of damage, pain and weakness in the area can be significant. Those who choose to fix these tears early show faster recovery. That's because when left unattended, these tears get bigger and more difficult to repair later on. Rotator cuff repair can be done by keyhole surgery or open surgery.

SLAP Lesions

Superior Labral Antero-Posterior (SLAP) tears of the shoulder are common among those in sports requiring overhead throwing, heavy lifting and tackling. In most cases, the biceps anchor in the shoulder is forcibly peeled or rolled off its bone attachment by a large pulling or peeling force. This can occur during a heavy lift, hard throw, tackle or fall. As for symptoms, deep pain is experienced inside the shoulder due to the heavy duty lifting action the patient is subjected to.

Arthroscopic shoulder surgery (keyhole surgery), is the recommended courses of action to treat such cases.

Shoulder Labrum Tear

The labrum is a cushion like muscle surrounding the socket of the shoulder joint that is susceptible to tear. Common causes behind these tears are attributed to falls or direct blows to the shoulder, but may also occur with throwing or pulling injuries. Larger tears are generally associated with shoulder dislocations and are called Bankart tears.

Shoulder Fractures

Fractures around the shoulder have always been difficult to treat surgically. But with new fixation devices and safer surgical techniques, doctors are now capable of fixing difficult fractures early and allow swifter recoveries from injuries.

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Prophylactic Knee Brace

This knee brace is designed to protect your knee from injury when you are playing contact sports and fits around your leg. This knee brace can comprise bilateral or unilateral hinge designs. Bilateral means both sides and unilateral means only on one side. These braces are mainly comprized of straps with adhesives, bars, and hinges. When you have to wear a prophylactic knee brace will have to prevent or limit the severity of injuries to ligaments in your knee. Four of the main ligaments found in your knee include:

• Anterior cruciate ligament (ACL) -this ligament is found in the middle of your knee joint and is connected to your tibia and femur
• Medial collar ligament (MCL) -this ligament is found the outside of your knee joint that faces your other knee and keeps your knee joint from bending outward
• Lateral ligament (LCL) -this ligament is found on the outside of your knee and connects the femur to your fibula. It stops your knee from moving too much and gives it stability
• Posterior cruciate ligament (PCL) -this ligament works with your ACL to help prevent the tibia from moving out of alignment. It also follows it from sliding backward under your femur.

Benefits of a prophylactic knee brace

• Absorbs impact forces that could cause damage
• Protects your ACL against damage from rotational forces during contact sports like football
• Decreases the force on your MCL

The length of the brace should be as long it can fit comfortably on your leg. The energy that affects your knee during a contact injury is dissipated differently when you are wearing either a bilateral or a unilateral brace. The dispersal of the force can prevent injury to one ligament but not on the others but it all depends on the motion that was involved. If you have had knee ligament injuries before you will always be at risk for another ligament injury. To help prevent this from happening you can wear such an equipment. The one drawback to wearing this brace when playing contact sports is that it can interfere with the athlete's performance. It is possible that when they wear a knee brace that they could develop a false sense of security, making an injury possible if they are not careful. It could also cause an injury to the other players if they make contact with the brace.

An example of who might wear a prophylactic knee brace is defensive and offensive lineman during a football game. The reason is that they are a higher risk for having a knee injury. Some say that when they wear this type of knee brace if they suffer another knee injury is it less severe.

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Do Whatever Works to Alleviate Pain in Chronic Illness

When we go to a medical doctor, we expect him to know everything. But this is not the case.

Add to this the fact that chronic-illness has to be treated very different from an acute illness, and there are a lot of questions that medical professionals may have in order to make a proper treatment plan for a patient.

Therefore, the treatment plans for chronically-ill patients are very different from a patient who comes to the doctor with an acute condition. Most doctors have a hard time to determine what they can do when a patient is having symptoms that are chronic and that keep recycling.

One of the chief complaints for chronically-ill patients is that they are in prolonged pain and discomfort. Some do not sleep well and they feel very tired and can not carry on doing what they used to even a year or so ago.

But there are also other nuances of discomfort for each chronically-ill patient. It really does not matter what the discomfort is, it seems that doctors can only prescribe medicines that they believe will help. However, there are times when the medication does not do much for the patient. It is at these times that we have to resist blaming our physician for not being on top of all the treatment options that are available.

Given the ubiquity of chronic illness, and our aging population, more and more doctors are looking to nonmedical ways of helping the patient cope with pain and discomfort such as physiotherapy, massage therapy, naturopathic medicine, and other herbal ways of dealing with the pain and discomfort.
And patients usually have positive outcomes with these nonmedical treatment options. They find ways of self-managing their pain and discomfort as well as fatigue in ways that a pill can not provide.

But what is more, the patient will be discovering new ways to self-manage their illness. And the more chronically-ill individuals learn to search for new ways of thinking about their illness the more hope here will be that something will at least take the edge of the pain and fatigue for a while. Further, chronically-ill individuals will be less likely to visit their general practitioners to complain about pain and discomfort all the time as well.

In addition, if a patient keeps searching for new ways to deal with their pain and discomfort, they will greatly improve their lives. So, they are less likely to feel more hopeful and out of control. And that is a win-win for everyone.

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How to Think Outside the Box of Your Illness

It can be hard to develop a different mindset when living with a chronic illness. It is easier to simply go through the motions and live half a life. But this is not what living well is all about.

In order to think outside the box of your illness, you have to rethink the negativity of chronic illness and develop a much more positive mindset by focusing on some of the good things in your life, and realizing that pills and medical treatment are not the only things that can take the edge off the pain. There are many other things that you can do.

Here are a few ways to think outside the box of your chronic illness.

• Start expecting good things to happen to you.

• Do not always expect the worst all the time.

• Avoid flare-ups by trying not to overdo it or be overstressed. Of course, stress is a normal part of life. However, we should try not to overstress about things that we can not control. I know this is easier said than done. But with practice, you too can do this. If you find it hard to do at first, sometimes it is time to take a stress management course.

• Instead of taking a pain pill or doing the usual for pain, try meditation or biofeedback. All of this can help to ease pain, one small moment at a time.

• Become aware of the pain without judging it to be bad. By becoming aware of the pain, you can look at it objectively. As you focus on your pain, start describing it to yourself. As you do, pretend that you are describing your pain to someone who does not know you. Is it stabbing? A dull ache? A burning sensation? A numbness and drilling feeling? Also notice that your pain comes and goes-or at least the intensity of your pain fluctuates. This is important to realize when your mind goes into a negative downward spin and you start to catastrophize.

• Realize that your pain is not there all the time.

• Rate your pain during different times of the day. Zero in on how you are feeling. Breathe!

• Take the time to take at least 5 deep breaths a few times during a day. By doing that, you will be clearing your head and also easing your pain because you will be lessening stress in your joints and muscles as you relax.

By taking these steps, you will be thinking outside of your illness box. It will help you be more positive and you will live better as a result.

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Getting Through It: Mindfulness Meditation for Pain Relief

Surgery was yesterday. The pain is not too bad. It's tolerable, not as bad as I expected; yet, the pain still dictates my movement, actually, lack it. What can I do together medication?

I found mindfulness meditation almost perfect. I use the word almost because any meditation takes practice. What I liked about this particular process was it was fast and easy.

The most it takes me is one or two two minutes. I can even complete this at a stop light or in a grocery store line.

The purpose of this meditation, actually all meditation, is to focus on your breathing while keeping your mind open and clear. Different from the type of meditation I previously learned and found difficult to complete; where I needed a comfortable position, took more time and required me to learn to blank my mind. In this process you allow your mind to feel the pain or be open to whatever is playing in your thoughts. Just allow the flow.

The steps are easy.

Like any meditation practice, you want to relax any tension. Begin with one body section or one the muscle at a time. It does not matter which part and does not need need to begin with the place of pain. Begin with your shoulders or maybe your back. You begin where emerge in your mind first. Feel the tension there and say in your mind, “go away now” and watch the tension release immediately.

After my foot surgery three months earlier, while I was at a stop light, I would shortly close my eyes, yes, briefly, picture my feet dangling off the side of my bed before touching the floor, began with wiggling a toe progressing up to my ankle – methodologically. If the light changed I postpones to the next light and continued or start again. Occasionally, as Tony Robbins, the motivational trainer, and a friend, also known as Anthony Robbins, taught me and millions of others, on how to create a “whoosh” feeling for this to dissipate within a split second – one whoosh, the flash, and the immediate release. Yep, all gone in a second.

Accept any thoughts, feelings, and / or emotions that enter your mind. Do not push something up or back. Just allow and accept what is there. Sometimes when I'm driving I write them on a cloud while stopped if driving or more easily while riding and watching it drift away.

By now you may be thinking this may work just as well for anything painful going on in your life, not just physical pain and you would be right. It does. This works especially well when I write it on a cloud and allow the breeze take it away.

Like all meditation, breathing is important. You do want to notice how you are breathing, more so before you begin, but not necessarily during. Pay attention to the rise and fall of your chest or belly, not necessarily both. This does not take but another second or two.

Practicing mindfulness meditation and using it during a painful event can make a difference on your recovery as well. Even when I get a pedicure and she is digging into a hang nail I use this practice; however, I do recommend using the baby teaching numbing medication to aid in the pain.

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Healthy Lifestyle – Four Not-So-Obvious Signs You May Be Suffering From Dehydration

As you go about your quest to live a healthy lifestyle, it is not only essential you consider the foods you are putting into your body, but also the beverages you are taking in as well. The fact of the matter is even slight dehydration can have a substantial impact on how you feel and function on a daily basis.

Learning to recognize these signs before they get too serious may just help you prevent unwanted issues before they start. Most people know thirst as the main sign, but there is more to be on the lookout for.

Below are four key signs of dehydration not so recognizable that you will want to keep your eyes open to …

1. Headaches. You know the pounding throbbing headache you sometimes have? Perhaps the problem could have been attributed to dehydration. Most people are fast to write their headache off as just a normal occurrence, but it may not be. If you are chronically dehydrated, you may be experiencing headaches far more frequently than someone who is not.

Take in a glass or two of water and see if that does not give you relief.

2. Sleepiness. Chalking your mid-day sleepiness off to only getting seven hours of sleep the previous night instead of your usual eight? Sleepiness can also be a sign of dehydration. Ideally, you will want to start your day off with a large glass of cold water and then keep the water coming in beyond that point.

By doing so, you can ensure you are putting your best foot forward regarding combating drowsiness during the day.

3. Muscle Cramps. Feeling those muscle cramp more often? Or depending you are getting those annoying muscle twitches as of late. Both can be attributed to lack of sleep. When you are not well hydrated, your muscle cells are not functioning normally, and you may be more prone to experiencing irregularities with contractions.

Muscle contracts are especially common during exercise, so if you have to take a stop during your run because of a bad leg cramp, it may be time to drink up.

4. Lightheadedness. The last sign you could be suffering from dehydration is feeling lightheaded. Lightheadedness comes on because your blood pressure is low, which is also a sign of not enough fluids entering into your body.

When dehydration occurs, less total blood volume will be circulating through your system, which then causes overall blood pressure levels to lower.

Take in a glass of water, and that should fix things almost immediately.

There you have a few of the not-so-obvious signs you may be suffering from dehydration. Are any of these impacting you?

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Top 5 “Almost-Instant” Joint & Muscle Pain Relievers

1. Penetrex Pain Relief Medication [2 Oz]

Penetrex is one of the most effective topical creams available out there. If you are someone who is suffering from arthritis, back pain, tennis elbow, sore muscles, joints or any other form of chronic aches, you should try Penetrex. It's definitely worth a try. However, it should be noted that in some cases the pain does not completely disappear, but becomes much more manageable. The ingredients used in the preparation of Penetrex do not affect your health adversely. Penetrex not only publishes the detailed info about the ingredients but also stands behind it. It's not cheap but it costs less than most compounding creams. Most importantly, it really works well when it comes to chronic joint and muscle pain.

2. Advil Pain Reliever / Fever Reducer

Advil Pain Reliever is a great pain reliever in tablet form. Each bottle (priced on Amazon at $ 12.91) contains 300 pills. So they should last you pretty long time. The size of the pills is fairly small and the coating tastes sweet. You can swallow them easily even without water. Whenever you have some pain, take one and it helps instantly.

3. Bayer Aspirin Regimen

These low dose aspirin tablets works great for the temporary relief of minor aches and pains. Each tablet comes with enteric coating to lessen the possible irritation to the stomach. They are fairly priced as the 300 tablet pack will cost you $ 26.76 on Amazon. However, do not forget to talk to your doctor before you start taking aspirins.

4. Outback Pain Relief – Natural Topical Oil

Most probably you are already acquainted with different types of over-the-counter pain relievers such as pain relief gels, sprays, rubs, tablets etc. But did you know there's some natural topical oil available on Amazon that works as a pain reliever? Outback Pain Relief (available on Amazon at $ 79.95) relieves pain by penetrating deep into your joints and muscles. It works particularly well on inflammation. The smell of the oil is also very pleasant. It is a bit expensive but it is known for its natuaral healing process.

5. Biofreeze Pain Relief Gel

Biofreeze is a good pain reliever gel that alleviates joint and muscle soreness almost instantly. It works on nerve pain associated with shingles and relieves itching and scratching as well. The gel gives you cooling sensation upon applying and makes you feel very comfortable. The $ 10 tube available on Amazon lasts longer than most other similar products.

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Magnetic Jewelry: Therapeutic or Fabrication? You Decide

Magnet Therapy is an age-old practice of many civilizations and was mentioned in the ancient writings of many cultures. It is now undergoing a popular revival; This is in large part due to the development of modern magnetic rare-earth minerals and is also due to the increasing use of magnet materials in the field of sports medicine.

Magnetic Therapy has become a popular alternative treatment method for many conditions, especially in regards to relieving pain and encouraging the healing of injuries. Magnetic therapy is well accepted in Japan, China, India, Australia and Germany. There is growing interest from other countries including Great Britain, Holland, Canada and the United States.

It is thought that magnetic jewelry works in two ways. The first is that the magnetism of the jewelry increases the conductivity of the blood, in particular by increasing the quantity of ions. The newly ionized blood then circulates through the body improving oxygenation to the cell tissues, contributing to the efficiency of blood flow. The quality and efficiency of the blood flow around the body has a major impact on our general health, fitness and vitality. The second way the magnetic therapy works is that magnets are said to create an electrical current, which induces nerve stimulation in the body, nudging the body to release its own natural painkillers.

Bear in mind that people who wear electrical or electronic medical devices (eg a pacemaker, insulin pump, etc) or any type of metal implant should not wear this type of magnet jewelry.

Having a herniated disc in my neck, I deal with much pain and stiffness in the fall when the weather gets colder or if the atmospheric pressure changes. I've done a bit of research on magnetic jewelry and its demonstrating of pain therapy. I've come up with many conflicting articles but mostly articles showing that there is no scientific proof that magnet therapy works. But, anyone with neck or back pain will tell you that they will try anything to alleviate the pain and I'm no exception. I wanted to see for myself, knowing that the worst that would happen is that I would have a nice necklace to wear.

I decided to see about this magnet therapy for myself, so I did a bunch of research on the different type of magnetic jewelry out there. I'll be honest, I purchased the Accents Kingdom Women's Magnetic Hematite Necklace first because it was inexpensive, had four stars, and the reviews were good. One review even claimed it took away heads, so as a person who periodically gets migraines, I was sold. This necklace had approximately 600 Gauss for each magnet.

In that first month of wearing the necklace, I found a little bit of relief. This necklace clearly did not take away the pain in my neck but to me, a little bit of relief is better than no relief. This brought me to wondering that since this necklace helped a bit, maybe a magnetic necklace with higher Gauss Magnets would help more. On that note, I ended up researching jewelry with stronger magnets and found just what I was looking for.

My next experimental purchase was the Titanium 4 Element Magnetic Therapy Necklace. This necklace has 3000 Gauss Magnets and states it increases your overall energy level. It boasted powerful magnets that help with headache relief, improvement in blood circulation, and a more restful sleep. Again, I can not honestly say in this article that the necklace took my pain completely away, but I can tell you that it did sooth the amount of pain and reduced the stiffness considerably in my neck. I will also mention that I did get enough relief to make having them worth it. I now have 4 of them all with different looks.

Do you have experience with Magnet Therapy? I'd love to hear what experiences others have had!

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Several Advantages of Using an Inversion Table

The inversion therapy dates back to 400BC when Hippocrates was there. He was known as the father o medicine. He used to hang the patients upside down who suffered from back pain. It is a type of spinal decompression and spinal traction. Not only back pain, with this therapeutic procedure one can get relief from muscle and joint pains.

How does it work?

An inversion table works by making the person lie down on it first. One needs to be relaxed so that the pressure is offloaded. Then slowly and gradually one can invert completely depending on the level of comfort.

An aging spider can be greatly relieved by this process as it increases blood circulation, relaxes the overworked muscles and joints and strengthens them. Thus, one can overcome the negative impacts of spine aging.

What is more is that using this process one can live healthy as this is a complete process of workout. The ligaments are strengthened, and the muscles become stronger. This helps the person to gain better balance. It is a good way to stretch. This is a form of exercise which has the ability reverse the effects of damaging pressures on the body with gravity. Thus, it has rightly become an important fitness product for all.

Advantages of using an inversion table:

• The distance between vertebrae is the effect of the stretch that minimizes the pressure on the spine. This reduces the back pain.

• Posture problems happen because of sitting in the same position for long hours. These are common in people who do desk jobs. This therapy brings a person back to the natural form because of the gravity pull.

• The balance of the person undergoing this therapy improves as because of the improved posture of the person.

• Lying inverted allows the blood to flow from the legs to the lungs and heart. Thus, person experiences reduced stress factors.

• You will not believe this! The skin tone and the hair become healthy by lying inverted as there is enough blood circulation to the entire body parts.

• The organs retain good health and negate the adverse effects of aging.

• The oxygen supply to the brain increases as there are few cases of having blocked arteries due to higher blood pressure.

• Cellulite is prevented as the lymphatic fluid is able to flow to the lymph organs.

• Varicose veins also find relief.

All these things make an inversion table much acceptable in the modern age. Thus, if you are suffering from any problems you can take the help of this therapy.

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