Friday, July 14, 2017

5 tips to follow in order to avoid knee injuries

Have you stopped by holding your knee in the middle of walk? Have you felt a strong pain in knee? If the answers are yes then, it is your time to think again about your knee. Knee is most important joint our body and it takes all the pressure of the upper body on it. If one is going to ignore the pain for a long time, it is possible that they will face a lot of issues in the future. Even ignoring the pain for a long time can result in knee joint replacement. Here are 5 of the tips following which one can easily avoid the knee pains.
Warm Up: In order to get protected from injuries to knee, one must do warm up properly before walking. In addition, one must do a dynamic warm up which will increase the blood flow in the veins and muscles around the knee and legs.

 The dynamic warm will focused on the knee and hip joints, and thus if any blockage or anything will be there, it will be come under the notice of the person while doing the stretching or the exercise. Diagonal walking, high kicks are some of the example of warm up properly.  
Make Lower Muscle Strengthen: As being mentioned, it is important that the person needs to strengthen the muscles around the knee joints as it protects the knee from being injured. In addition strengthening the muscle will protect the bones not to get spilt in any different direction. However, in order to protect the knee it is not the only the setup but doing exercises which strengthen the muscle attached to legs and hips. These exercises will help the quadriceps, hamstrings and groin muscles to get stronger.
If the calves, dorsiflexors or the plantarflexors will be strong, then it will help the person in order to protect the ankles and knees from getting injured. In order to make these muscles strong one can do running and walking beside any other exercises with gym equipments. However, in order to protect one self, it is advisable that the person must also do the exercises under the supervision of trainer.
Put right armour: Ok, I know that you are not going for any war, but while any one is preparing for exercise or even performing daily works must wear the right gears. If the person will not wear right things could end up with affecting the valuable parts. There are many instances where the persons get injured due to not wearing the proper items for exercising and hurt the selves. If one is involved in workout then he must wear right shoes, which will protect the him from the impact.
Do not Force: Another problem, which brings the knee to injury, is over pushing one self as by over pushing oneself one may hurt himself as well as the knees. It is true that one must push the limits as it helps in order to achieve more while working out. However, if one forcing more than the limit can bring harm to one self. Thus one must stop at once when he found that that the work out is harming one self must stay away from it. Running on the harder surface is very bad thus one must avoid this especially. One must also avoid the trainings such as jumping, lunging, skating etc. The main reason behind avoid such things is the impact it has on the knees.
It also prevents the inflammatory issues in the knees. However, if someone got hurt through this he must put an ice pack or a wet towel on the knees in order to avoid the discomfort level. In order give a comfort to the knees, one must also try to stop the exercise for few days as the impacts can harm the knees more. However, one can go for other exercises such as stagnant biking or swimming as it will help you to burn out your sweat as well as put the knees to rest.
Performing stretches regular: it looks that kicking, jumping and other activities are completely dependent on the knees. Yes, it is true but in addition to this, the muscles such as hamstring, gluteal muscle, calf muscles and quadriceps muscles also play important role while the knees are performing those duties. In addition to that one must understand that it is not that knee or supportive muscle are the only thing whose mal function can injure you, but it is also the other parts of body, if they mal functions it can also harm the knee alternatively. Thus stretching of full body parts is an important exercise that must be done the people in order to avoid the injuries.

Therefore, here are some of the tips that are being given to the people in order to avoid different injuries related to knees. Apart from that, people must also use different protective gear in order to protect the knee from being injured. There are guards, braces, pads and other modern equipments, which can protect the knees from getting injured. Therefore, it is advisable to all the people in order to protect them from the knees injuries they must use proper preventive measures. 

Friday, June 2, 2017

Do want to avoid hip pain? Follow these steps

Nowadays joint problems are not remaining the problems of an old age but even young people are also suffering from these problems. However, doctor plasticising hipreplacement surgeries in India mentioned that there are certain steps that people can include in their life style to avoid the hip related issues. Doctors also mentioned that the people who are not taking the hip pains seriously might suffer bigger problems like hip replacements in the future. Therefore, along with the old people, young people can also follow the ways to make sure that they can avoid the serious knee pains too. Here are some of the easy ways that can be followed by the people.
The first and foremost thing that a person must do is to do a proper diagnosis. The reason is that a proper diagnosis can help the doctors to understand the reason behind the pain or the suffering that the person is facing. It is important that a person must visit the doctor before he or she will start doing different exercises. The reason is that the pain could be because of different reasons such as arthritis, bursitis or even due to some of injuries. Thus, it becomes more important to take the advice of the doctor before going for any kind of exercise as it may harm one instead of giving relief.
Another very common way of avoiding hip related pain is by putting ice on the inflammatory area. It provides an instant relief to the pain that the person is suffering. One must put an ice pack available in the market for at least 15 minutes on the place of pain for at least three or four times in a day. In a situation where the person is feeling that the pack is too cold to be put on, he can wrap the ice in a towel and place it over the affected place.
In several cases, it has been found that heating the right place could be also a soothing experience. In order to get relief one can take shower in a hot water or if the person is having a bathtub, he or she can soak for hours to get relief. However, if the pain is because of the bursitis, in such case one must not heat the place as it could increase the pain. Therefore, as mentioned earlier it is important to visit the doctor before applying any of such home remedies.
In order to get relief of the pain one can also use a technique of hot and cool. In such technique, one can use the method of heating and cooling on a repetitive manner. One must place an ice pack on the place for suppose fifteen minutes and then to remove it. Cleaning the place with a dry towel, one must put heat pack on the particular place. One must continue this cycle for few hours as it can help the person to avoid the hip pain.
If the intensity of the pain is higher, then a patient can take drugs, which are non-steroidal and anti-inflammatory. These types of drugs help in order to sooth the pain and give a relief to the person suffering from it. However, it is always advisable that one must consult the doctor before they start to take any sorts of drugs, as over dose of any drugs could have adverse effect on the body.
If someone is already suffering from hip pains, they must avoid doing any sorts high impact activities. These activities include jump, sprint etc, as these activities puts a lot of pressure on the joints. Such impacts might harm the joints too. One can take a brisk walking instead of running as it has much lower impact on the joints than running. Additionally, one can focus on the kits that they are using in order to doing the physical exercises, especially the shoes. A good shoe can helps a lot in order reduce the pressure of the foot as well as of the joints.
Most of the doctors usually used to advice that prevention is always a better option than of cure. In order to take a proper prevention one must focus on strengthening the muscles such as of the inner thighs, backs etc. Swimming is a very good exercise, which helps the back muscles to get strengthen as well as the hip muscles and inner thigh muscles. Additionally performing daily exercise can help the person in order to avoid sudden crunches or aches.
Therefore, one who follows these basic issues can easily avoid the pains related to hip in future. Additionally, doing proper exercise can also helps the person in order to have a much-fit body that can help the person to avoid problems like hip replacement and other bone related issues.