avoid running injuries sports physiotherapy

RUN or REST: preventing common running injuries

RUN or REST

Preventing common running injuries

Many runners will experience injury at some point in their running career. Most injuries sustained by runners are, what are termed ‘overuse’ or ‘repetitive strain’ injuries. Most of these are minor and will not affect them greatly. But there could be others, that could threaten to prevent them from enjoying their sport temporarily or, in the worst cases, permanently.  The top 5 most common running injuries include :

  1. Runners knee (Knee pain)
  2. Plantar fasciitis (Foot and Heel pain)
  3. ITB friction syndrome (Outside of the Thigh pain)
  4. Shin Splints (Shin bone pain)
  5. Achilles tendon injury (Back of the Ankle and Heel pain)

It is important for first time runners to follow strengthening exercise regime apart from a progressive running schedule. If your body is not strong enough, or if you follow bad training practice, this can often result in overuse injuries.

How does one prevent them?

  • Improve and maintain your muscular flexibility by stretching exercises
  • Keep up with Muscle strengthening exercises
  • Increase your mileage gradually and periodize your training schedules
  • Cross train
  • Wear the correct type of running shoes based on your foot type and running technique
  • Never ignore Rest days
  • Stay hydrated and eat a well balanced diet

If you do feel your legs are heavy and tired while running and you’re carrying a niggle that you’re worried could become more serious. It’s best to stop and rest for a few days, giving the body a chance to recover at an early stage itself.

stress relief daily habits

Healthy & Positive Habits to Protect you from Stress

Exercise and physical activity can help significantly with stress management.

Everyday life can be full of stress. Research has shown that some stress is good for us: it helps us perform at optimal levels. Too much stress, however, can have serious psychological and physiological repercussions.

Research proves that a large chunk of top performers know how to manage their emotions in times of stress so that they remain cool, calm, and able to do what needs to be done. Here are few healthy and positive habits that you may want to develop to fight back stress and be successful!

  1. Drink plenty of water. Dehydration is often overlooked. When our body does not have enough we often feel lethargic, grumpy, and get headaches. We also tend to mistake hunger for thirst, so before digging into another sandwich, vada pao or bag of chips, drink a glass or two of water. Tea, Coffee, cold drinks or flavored drinks do not count as water.
  2. Stay active on a regular basis : Exercise produces natural endorphins, which help put exercise promotes sleepus in a good mood. There is a lot of research that shows that exercise improves mood. If you are stressed, physical activity can get you in the right state of mind to be able to identify the causes of your stress. Exercise won’t make your stress disappear, but it will reduce some of the emotional intensity that you’re feeling, clearing your thoughts and enabling you to deal with your problems more calmly. Exercise will also help you get proper sleep and calm you down.

3. Accept your feelings.If someone close to you has recently died or you can’t be with loved ones, accept that it’s normal to feel sad and grieve. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because you are expected to. Accept your responses and give it some time, whether it is anger, desperation – but acceptance does not always mean expression. You need not burst out in anger or frustration on someone else. When you know you are angry – acknowledge it and follow anger management techniques and let yourself calm down. Success will follow automatically if you can apply this to other everyday emotions too.

4. Stay Positive : Successful people tend to be those who can see opportunity for growth, walking over their failures. Look for lessons to be learnt when something goes wrong, instead of falling in gloom or blame game for what went wrong. Try reframing negative thoughts. If you find yourself dwelling on something negative, try adding, “But what I can learn from this is…” Even just noticing that you’re stuck in a negative thought can help you move away from it. There’s a solution to any problem.stressed is desserts spelled backwards

“Problems are often a question of perspective. If you change your perspective, you may see your situation from a more positive point of view.”

  1. Stay Connected with loved ones : Staying amid the loved ones can help bring down anxiety levels so easily and dramatically. Reach out to people who matter to you every once in a while, they can offer support and friendship. Sometimes talking to someone completely unrelated to your difficult situation (read friend or family) can throw up a beautiful new wayto deal with your stress causing situation !

If the situations do not permit to spend enough time with the family or kids, you may want to keep a pet for company. If you can care for one, they surely can make you feel loved and bust your stress. Pets are regularly used, worldwide as an effective tool in several therapies involving emotions.

  1. Nurture a hobby: No one can lead a stress free life if they keep harping on that one same thing round the clock. Indulging in a hobby that takes away the mind to doing something you feel more passionate about, away from work – gives a good break to the mind to detangle from the drudgeries of everyday anxieties.
  2. Focus on progress, not perfection: No one is perfect. Not even the most successful people on the planet are perfect. Richard Branson, the very famous owner of Virgin Airlines, for example, has had some well-known failures in his time, yet has always been blunt about his belief that you fail quickly, fail big, learn from it, and move on. Many of us are obsessed with perfection, but letting it go may relieve us from a big baggage of stress.
  3. Love yourself : It is important for you to realize that the most important asset you have is your own self and that it must be looked after. Prioritize healthy habits like getting enough sleep, limiting caffeine and alcohol, getting proper exercise, and switching off from technology periodically. A lot of stress can be cut down easily by bringing down any of these – overly tired, overdose of caffeine and alcohol and constant interference of digital life. A truly successful person will strive to find balance to help moderate his stress.
  4. Get organized : One major cause of stress is the number of decisions we have to make in a day. Every decision from whether to wear a solid or a pinstripe shirt, cook a sandwich or salad, send your child to this class or that, all the way up to hiring and firing decisions – they all simply keep adding up to cause stress! Use a ‘to-do’ list; Build up a routine for simple things like answering emails at the same time, checking your social media once a day or even organising your table drawer can help save you from stress for the bigger decisions that really matter.
  5. Work smarter, not harder : Good time management means quality work rather than quantity. Our long-hours culture is a well-known cause of workplace illness. You have to get a work-life balance that suits you. Working smarter means prioritising your work, concentrating on the tasks that will make a real difference to your work. Leave the least important tasks to last.
  6. Remember to laugh: Laughter makes us feel good. Handle Every stressful situation like a dogDon’t be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you’re alone.Handle Every stressful situation like a dog

Most importantly – Try not to worry. In time, things always get better. The world won’t end if your joblist isn’t all done or your kitchen isn’t cleaned. You may need to do these things, but right now might not be the right time.

I hope you find these tips useful.  I am keen to understand how do you manage stress in your life? I’d love to learn your most successful stress-busters in the comments below.

Contributed by Vaishali Gupta, an avid reader, writer and painter by hobby and an award winning Media Marketer by profession. She has keen interest in staying fit and keeps active despite a slipped disc.

cardiac physiotherapy

CardioVascular Diseases – Improving Heart Health via Cardiac Rehab Program

India is one of the most populous countries in the world. The present health scenario suggests that our country is undergoing an epidemiological transition. The epidemiological infectious diseases are getting superseded by the non-communicable diseases (NCD). Estimates indicate that NCDs account for 53% of total deaths in India & Cardiovascular diseases (CVD) mortality tops the list of NCD deaths with 45% of deaths accounted by CVD.#1

Increasingly even the government setups in India are also acknowledging and approving of Cardiac Rehab Programs as effective and needed to ensure SPEEDY Recovery and enhance surgical OUTCOME (cardiac surgery).

CARDIOVASCULAR DISEASES

Cardiovascular diseases (CVDs) are a class of diseases that involves heart or blood vessels.

Common CVDs include-

  • Ischaemic Heart Disease (IHD)
  • Hypertensive Heart Disease (HHD)
  • Rheumatic Heart Disease (RHD)
  • Cardiomyopathies
  • Congenital Heart Disease (CHD)
  • Peripheral Artery Disease (PAD)

The underlying mechanism varies for the above mentioned diseases; the most common cause being atherosclerosis.

RISK FACTORS FOR CVDs

  • Hypertension
  • Smoking
  • Excessive alcohol intake
  • Diabetes
  • Obesity
  • High blood cholesterol
  • Poor diet
  • LACK OF EXERCISE & SEDENTARY LIFE STYLE

However it is estimated that 90% of CVDs are preventable.

Also most of the CVD patients can help lower their risk of future heart problems if they make changes to improve their health.

CARDIAC REHABILITATION

What is Cardiac Rehabilitation?

Cardiac Rehabilitation (Cardiac Rehab) is a professionally supervised program to help people recover from heart attacks, heart surgeries, percutaneous coronary intervention procedures such as stenting & angioplasties.

Cardiac Rehab program usually provide education & counselling services to help heart patients increase physical fitness, reduce cardiac symptoms & improve health.

BENEFITS OF CARDIAC REHAB

  • Reduction in all cause mortality rate by 20-30% (as per AHA)
  • Reduced cardiac symptoms (angina, dyspnea, fatigue)
  • Improved adherence & preventive medication
  • Increased exercise performance
  • Improved quality of life.

Increasingly even the government setups in India are also acknowledging and approving of Cardiac Rehab Programmes as effective and needed to ensure SPEEDY Recovery and enhance surgical OUTCOME.

What kind of services does the Cardiac Rehab Program offer?

(Read more details at http://reliva.in/knowledge_center/cardiac-rehab–staying-heart-healthy )

  • Appropriate recommendations are made for medical examination, physical activity & exercises,  based on the risk stratification process as per the American College of Sports Medicine (ACSM) that assigns participants into 3 categories-
  • Low Risk
  • Moderate risk
  • High Risk
  • A comprehensive health fitness evaluation typically includes the following before the planning & prescription of the Cardiac Rehab program
  • Resting Heart rate, BP, Height, Weight, BMI, ECG
  • Cardiorespiratory Fitness (if required) – TMT
  • Muscular Strength – RM method
  • Flexibility
  • An exercising training program is best designed to meet the individual’s health & physical fitness goals.

COMPONENTS OF EXERCISE TRAINING

  • Cardiovascular (aerobic) fitness
  • Muscular strength & endurance
  • Flexibility

Exercises that improve neuromuscular fitness such as balance & agility are also recommended by ACSM particularly for older adults & highly deconditioned persons.

ACSM also recommends loading exercises (i.e. weight bearing & resistance exercises) to maintain bone health.

A single exercise session includes the following-

Cardiac Rehab in Progress at Reliva
Cardiac Rehab in Progress at Reliva
  • Warm –up – at least 5 to 10 minutes of low <40% to moderate intensity cardiovascular & muscular endurance activities.
  • Stretching – at least 10 minutes of stretching exercises performed after warm up or cool down phase
  • Conditioning – this phase includes aerobic/resistance &/or sports related exercises
  • Cool Down – at least 5-10 minutes of low (<40% to moderate 40% -<60%)intensity of cardiovascular & muscular endurance activities.

Cardiac rehabilitation takes place as

  • In-patient Rehabilitation Programs
  • Outpatient exercise Programs

Outpatient cardiac rehab programs should begin as soon as hospital dismissal.

Most patients are capable of beginning a supervised exercise program with 1-2 weeks of leaving the hospital.

SUMMARY OF THE ACTUAL CARDIAC REHAB PROGRAM

  • While actual training program for each patient would differ, an indicative plan would be as follows:
COMPONENTSACTIVITIESRECOMMENDED TIME
Warm upStretching/low level calisthenics10 minutes
Aerobic ConditioningTreadmill (Mod Bruce/Bruce protocols or other protocols as indicative), cycle ergometer, cross trainer, stair stepping20-30 minutes as tolerated
Muscular ConditioningWeight training15-30 minutes as tolerated
Cool DownSlow walking/ stretching5-10 minutes
  • An indicative exercise prescription would be as follows (FITT Priciple) :
Frequency3-5 days/week
IntensityRPE- 11-16/ 20-80% using Heart rate Reserve
TimeApprox 60 minutes
TypeTreadmill/elliptical/ Cycle ergometer/Cross trainer/stair climber
Resistance Training8-10 exercises (1 set per exercise of 8-12 reps) that conditions the major musle groups atleast 2 days per week
Initial level of FitnessHigh = higher work loadLow =  lower work load

 

Having the essence of the details about Cardiac rehabilitation, it is important to take up these best benefitting programs seriously by moving out of the cages of ignorance & myths about CVD’s.

The larger group of hospitals do provide the cardiac rehab services but they reach out to the very few.

Its time we start giving importance to clinic based Cardiac Rehab programs who plan for the Outpatient Exercise programs for cardiac patients.

ReLiva Physiotherapy & Rehab Clinic in Navi Mumbai has taken an initiative towards providing this utmost care to the cardiac patients by providing clinically monitored & supervised Cardiac Rehab Outpatient programs.

We believe in “Exercise is Medicine”. (Read what our Cardiac Rehab patients have to say about us by clicking here.)

Like all medicines, ‘Effective Dosage” of exercise is important for achieving the desired results. “More” is not better. For cardiac patients, more exercise could be as or more dangerous as consuming higher dosage of medication than prescribed.

“Less” would not deliver desired & long term outcomes. Patients’ cardiovascular capabilities may remain suboptimal; thus impacting the quality of life & overall health.

Monitoring while cardiac rehab
Monitoring while cardiac rehab

“ Effective dosage” changes as physical capacity & capabilities change. Hence regular monitoring is critical to evaluate & arrive at “effective Dosage” at different stages of Cardiac rehab.

Read about Contribution of progress in a patient due to Cardiac Rehab Program : Patient at ReLivaTM in the next post by clicking here.

With these advances in Cardiac rehab, this program can become recognized as a cornerstone in a comprehensive management of cardiac patients.

More awareness is the prime necessity to optimize the effectiveness of the cardiac rehab program.

With such initiatives together we can definitely contribute towards a better life for the Cardiac patients.

Contributed by Dr. Anuradha Purohit – Mandlekar (PT). She is BPT, MPT(Cardio-thoracic), MIAP, American Health Association (AHA) certified specialist at ReLiva Physiotherapy & Rehab and pioneers the Cardiac Rehab Program.

#1- (ref – 2013, Vol.2, No.2,ISSN 2319-4154,Health Sciences E-Journal)

physical activity for good health

The Activity Pyramid: Stay Active in a Fun way

Much easier said than done – Stay Active and Fit for Life! Not all the time. Here are few simple and fun things that you can incorporate in your everyday life and continue to stay Physically Fit and Active.

We call it the Activity Pyramid. Since it is meant to be FUN, it begins right at the bottom with everyday things that you may have known but have ignored implementing them so far!.Start from the bottom and work your way upwards!

 1. If you are Inactive: That is you rarely do any activity, increase your daily activities by:

– Use the staircase in place of the elevator. Start by climbing up the first fllor and then take the elevator to your destination. Add another one floor every second day of your climbing routine to gradually make it all the way up.

– Hide the TV remote. Get up and walk to the TV to adjust the volume or change the channel everytime.

– While standing in a queue, use your time to stretch your body.

– Walk whenever you can even within the house

2. If you are Sporadic:  You are active sometimes but not regularly, try to become consistent by identifying and adding activities that interest you from the middle of the Pyramid, set realistic goals to attain and plan your day so you can achieve your goals.

3. If you are Consistent : If you stay active most of the time, or upto four days in a week, then all you need to do is to keep shuffling your activities from the entire Pyramid so you not get bored and start to lose out.

Whichever stage you are or whatever activities you chose to do, remember to have FUN !!

Because when you indulge in activities that are fun, you are more regular and reduce the chances of injury.

healthy breakfast

7 Healthy Breakfast Ideas

Physical fitness goes hand in hand with Nutrition. The body will function properly only when it remains well exercised as well as well-fed!

We already know the benefits of having a proper breakfast. Despite that, the morning rush always wins over us and we either end up skipping the breakfast or have an inadequate one! Here are some suggestions that may help you plan your daily breakfast  and pack-in the right combination of nutrition, despite the rush!

When you break your fast after eight hours of fast overnight, it becomes important that you load it with the right nutrients to get your body get into action for the day.

Eat Breakfast vs Don't eat breakfast

Read more about tips on how to manage and squeeze in a healthy breakfast despite the rush in our blog post BREAK YOUR FAST, by clicking here.

The most obvious question that haunts most of us  – How do I enhance my best meal? Some healthy easy options for each of the 7 days of the week could be:

  1. Eggs (any form as per taste), milk and few mixed nuts.
  2. Parathas (with sprouts and a vegetable added).
  3. Cereal porridge (with nuts added)
  4. Sprouts poha with lemon juice
  5. Vegetable Upma with sprout chat and buttermilk.
  6. Pancakes with fruits
  7. Steamed Idlis  / Dhoklas with a hand full of nuts

So make sure you plan well and break your fast every morning with an energy boost !

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Contributed by Dt. Priya KarkeraPriya is a trained Nutrition and diet Expert. She works extensively with children as well as adults in the area of nutrition. She can be caught smiling anytime, with her very practical tips to a healthy diet, for the normal as well as the diseased. She has been a regular contributor to the Times of India simplifying the tricks of nutrition.

running without injuries

Marathon Training: Running without Injuries

Marathon runners push the body's limit to increase their exercise capacity. But they shouldn't ignore the vital signs of injury and learn to differentiate a serious injury from a minor one.

This article is an attempt to make the runners aware of the general thumb rules about running related injuries.

Warning Signs of Injury                                                                                                                                                                 

What pain is ok?

• General muscle soreness

• Slight joint discomfort after workout or next day that is gone in 24 hours

• Slight stiffness at beginning of run or walk that goes away after first 10 minutes

 

What pain is not okay? (You should not train!)

• Pain that is keeping you awake at night

• Pain that is evident at beginning of run/walk then becomes worse as run/walk continues

• Pain that changes your stride/ style of run

 

What to do if I get reinjured / injured?

• Ice area: 15-20 minutes several times per day  (Refer to the ReLiva document on RICE protocol at the Knowledge Center)

• Elevate injured part while icing

• Rest (at least initially)

• Analyze program for possible causes

o What did I do differently in training?

o Big jump in speed of running?

o Significant pace increase?

o Shoes worn out? Or change in shoe model?

o Change from all treadmill or soft surface to road running?

• Cross-train on non-impact cardio – follow similar minutes that you were doing running/walking (elliptical or swimming or cycling)

• Determine plan to return to full program, return to running very slowly

• Physical therapist and/or orthopedic

Warning Signs of Overtraining

• Difficulty performing typical workouts for more than a week

• Excessive fatigue

• Higher resting heart rate

• Decreased appetite

• Sorer muscles

• Troubled sleep

• Irritability

• Increased perspiration

• Decreased desire to train

Whether you happened to injure yourself by accident or by overtraining, do not lose heart. If you reach out to a trained physiotherapist soon enough after the injury, the chances are that you can recover much faster  and get back to your training than if you just sit back and wait for it to heal itself.

These guidelines should not take the place of medical advice if attempting to return to sports following an injury. If an athlete requires assistance during or in the progression of a return to sport program they should consult with their medical expert, or physiotherapist
cardiovascular disease

Cardiac Rehab Program : Story of Recovery & Confidence

Indians have traditionally faced high mortality due to a wide array of Cardiovascular Diseases (CVDs), including those like Hypertension, blocked arteries, cholestrol leading to Ischaemic Heart Disease (IHD), Hypertensive Heart Disease (HHD), Rheumatic Heart Disease (RHD), Cardiomyopathies, Congenital Heart Disease (CHD), Peripheral Artery Disease. However it is estimated that 90% of CVDs are preventable.

Also most of the CVD patients can help lower their risk of future heart problems if they make changes to improve their health.

Cardiac Rehabilitation has emerged as a very reliable and sustainable protocol to improve cardiac health and improve outcomes of cardiac surgery.

Read what some of our Cardiac Rehab patients have to say, after completing the Rehab Program at ReLiva by clicking here.

What is Cardiac Rehabilitation?

Cardiac Rehabilitation (Cardiac Rehab) is a professionally supervised program to help people recover from heart attacks, heart surgeries, percutaneous coronary intervention procedures such as stenting & angioplasties.

Cardiac Rehab programs usually provide education & counselling services to help heart patients increase physical fitness, reduce cardiac symptoms & improve health.

BENEFITS OF CARDIAC REHAB

  • Reduction in all cause mortality rate by 20-30% (as per AHA)
  • Reduced cardiac symptoms (angina, dyspnea, fatigue)
  • Improved adherence & preventive medication
  • Increased exercise performance
  • Improved quality of life.

More details of what goes in a Cardiac Rehab Program can be found at an earlier post. Click here to read.

Increasingly even the government setups in India are also acknowledging and approving of Cardiac Rehab Programmes as effective and needed to ensure SPEEDY Recovery and enhance surgical OUTCOME.

Cardiac rehabilitation takes place as

  • In-patient Rehabilitation Programs
  • Outpatient exercise Programs

Outpatient cardiac rehab programs should begin as soon as hospital dismissal. Most patients are capable of beginning a supervised exercise program with 1-2 weeks of leaving the hospital.

Its time we start giving importance to clinic based Cardiac Rehab programs who plan for the Outpatient Exercise programs for cardiac patients.

ReLiva Physiotherapy & Rehab has taken an initiative towards providing this utmost care to the cardiac patients by providing clinically monitored & supervised Cardiac Rehab Outpatient programs.

We believe in “Exercise is Medicine”.

Like all medicines, ‘Effective Dosage” of exercise is important for achieving the desired results. “More” is not better. For cardiac patients, more exercise could be as or more dangerous as consuming higher dosage of medication than prescribed. “Less” would not deliver desired & long term outcomes. Patients cardiovascular capabilities may remain suboptimal; thus impacting the quality of life & overall health.

“ Effective dosage” changes as physical capacity & capabilities change. Hence regular monitoring is critical to evaluate & arrive at “effective Dosage” at different stages of Cardiac rehab.

Here is a real story about the progress of a patient due to Cardiac Rehab Program at ReLivaTM

A 66 year old male was experiencing chest heaviness & restlessness. The intensity of chest discomfort increased & extended to the epigastric region after which the patient was admitted to the hospital. The patient was diagnosed with ischeamic heart disease & had an LVEF of 25-30%. Tha patient was advised external counterpulsation therapy & he was later referred to cardiac rehabilitation.

S – “ I had a cardiac episode 3 months back”

O –Vitals – WNL/ BMI- 26 kg/m2

No acute distress, Regular heart rate.

C/o early fatigue on walking for more than 15-20 minutes.

First 6 MWT – 308 meters-5.13 laps

Target Heart rate (THRlower limit – 93/ THRupper limit – 113)

P – Initiate a 4 week (12 sessions) rehabilitation program

EXERCISE PROGRAM GOALS :

  • Peak exercise tolerance > 6 MET’s
  • Increase functional capacity
  • Improve muscular endurance
  • Reinforce lifestyle changes
  • Improve overall quality of life.

The patient underwent 12 sessions of cardiac rehab which consisted of 4 muscular conditioning sessions & 8 cardiac conditioning sessions (mod bruce protocol).

In the initial 2 cardiac conditioning sessions, patient complained of chest heaviness on incline.

But subsequent sessions conditioned his heart helping him attain the Stage 5 of Mod Bruce protocol with THR-118, Speed-5 & an incline of 18 with al, the vital parameters within normal limit.

He chose to continue cardiac rehabilitation with a home based exercise programs.

For the home based exercise programs ReLiva also offers a unique remote monitoring technology in cardiac rehab by use of a Vital jacket.

Vital Jacket
Vital Jacket for Cardiac Rehab at ReLiva

Vital Jacket is the first certified medical device combining medical technology & mainstream engineering solutions.

It is an easy to wear t-shirt with a reliable cardio monitor.

VitalJacket is equipped with a Bluetooth transmitter, enabling users to view the signal in real time, before a recording takes place or during a training session. With this special feature, it is also possible to send the signal remotely to another location using either a computer or a PDA with an internet connection.

QUALITY CONTROL & ASSURANCE:

Good results can be obtained with such sophisticated & higher standards services & can provide a greater flexibility in physical training, research opportunities & improve an overall standard of patients in the health care industry.

CONCLUSION & FUTURE DIRECTIONS:

Read what some of our Cardiac Rehab patients have to say after the Rehab Program by clicking here.

With these advances in Cardiac rehab, this program can become recognized as a cornerstone in a comprehensive management of cardiac patients.

More awareness is the prime necessity to optimize the effectiveness of the cardiac rehab program.

With such initiatives together we can definitely contribute towards a better life for the Cardiac patients.

Read more detailed description of the protocol of Cardiac Rehab Program in the previous post by clicking here.

Contributed by Dr. Anuradha Purohit – Mandlekar (PT). She is BPT, MPT(Cardio-thoracic), MIAP, American Health Association (AHA) certified specialist at ReLiva Physiotherapy & Rehab and pioneers the Cardiac Rehab Program.

Obesity and Knee Pain

Are our knees paying the price of Obesity?

According to the World Health Organization (WHO), obesity is one of the most common, yet among the most neglected, public health problems in both developed and developing countries . According to the WHO World Health Statistics Report 2012, globally one in six adults are obese and nearly 2.8 million individuals die each year due to overweight or obesity. Due to the increased risk of morbidity and mortality, obesity is now being recognized as a disease in its own right. Additionally, obesity is strongly associated with other metabolic disorders including diabetes, hypertension, muscular problems, dyslipidaemia, cardiovascular disease and even some cancers. The risk for these disorders appears to start from a body mass index (BMI) of about 21 kg/m. Obesity is generally classified as generalized obesity (GO) and abdominal obesity (AO). Individuals with obesity have higher rates of mortality and morbidity compared to non obese individuals.

India, with 1.2 billion people is the second most populous country in the world and is currently experiencing rapid epidemiological transition. Undernutrition due to poverty which dominated in the past is being rapidly replaced by obesity associated with affluence.

In a study done in India, the prevalence of obesity was 72.5% among women and 1.1% among men.Obesity is much more than a cosmetic problem, as its associated health problems is increasing.

Link between obesity and Knee OA:

Despite the multifactorial nature of musculoskeletal disease, obesity consistently emerges as a key and potentially modifiable risk factor in the onset and progression of musculoskeletal conditions of the hip, knee, ankle, foot and shoulder. A recent World Health Organization report on the global burden of disease indicates that knee OA is likely to become the fourth most important cause of disability in women, and the eighth most important cause in men. It suggests that primary prevention of knee OA should become a major aim of health care. Several investigations of risk factors for knee OA have been reported previously. Most common important risk factors include obesity, previous knee injury, selected physical activities, the presence of hand OA, and a family history of the disease.

Under normal conditions, articular cartilage provides a near frictionless surface, aiding in the distribution of pressure loads within the joint. OA has a logical link to obesity: The more weight that’s on a joint, the more stressed the joint becomes, and the more likely it will wear down and be damaged.

Weight plays an important role in joint stress, so when people are very overweight, it puts stress on their joints, especially their weight-bearing joints, like the knees and the hips. In OA, there is an imbalance of the anabolic and catabolic processes of the chondrocytes(cells which protect the surface of the joints), leading to damage of the structural and functional integrity of the cartilage and adjacent bone and other joint tissues. Excess weight has been identified as an important risk factor for OA of the knee. Obese individuals have 1.5-2 times the risk of developing knee OA than their leaner counterparts. While the link between excess weight and higher risk of knee OA is well accepted, the mechanism of association is debated.

Carrying extra body fat may also lead to the releases of a hormone called leptin, which some experts think may play a role in the development of osteoarthritis. In addition, body fat can release substances that promote inflammation in your body.

Ways to Recover from Knee pain:

Get a consultation.If you have knee pain, discuss types of activities with your physiotherapist that might be safe for you.

Exercise. Those who think they have no time for bodily exercise will sooner or later have to find time for illness. Good types of exercises for heavier people include walking – even for just a few minutes when you’re starting out – bicycling indoors or outside, and strength training to build stronger muscles under the supervision of the physiotherapist.

  • Diet modification.Plays an important role in reducing and achieving healthy lifestyle, thereby reducing the load on the knees. The “stoplight diet,” can be followed one does not forbid any foods but instead stresses an appropriate balance of high-, medium-, and low-calorie foods. In this diet, “green light” foods contain 20 fewer calories per average serving than standard food in that group, “yellow light” foods contain not > 20 calories above the standard for food in that group, and “red light” foods contain > 20 calories above the standard for food in that group and should be eaten infrequently.

As obesity and musculoskeletal problems are linked to each other, one must pay attention to their muscular flexibility, strength and weight parameters for longer healthy functioning of their knees. The fitter the body the better the life.

So appropriate weight and healthy knees go hand in hand.

physically fit

Physically Fit : What does it mean?

When you say the words – “Physically Fit” ; the mind begins to immediately picture a smart looking person who has a well-shaped body and is pleasant to look at. But is that all, that is there to being Physically fit?!

Of course, a pleasant looking body is one of the most tangible positive outcome of being Physically fit, but there are a lot of other measures that go into gauging one’s Physical Fitness ! One needs to consider all of these categories to qualify as being Physically Fit!

5 Components of Physical Fitness
5 Components of Physical Fitness
  1. Flexibility : Flexibility is the range of motion of a person, or one’s ability to move joints without feeling any discomfort or pain. There is a certain range of motion for each joint in the human body. Flexibility can be improved by stretching the joints and muscles of the body. Yoga is one of the most popular activity to improve Flexibility.

2. Muscular Endurance: Muscular endurance is the ability of the muscles to perform continuous without fatigue. Example of activities that help build up muscular endurance are cycling, step machines and elliptical machines.

3. Muscular Strength : Muscular strength refers to how much power your muscles have. Simply put, this is how much you can lift or carry. Muscular strength is often improved through strength training like push-ups, bench press etc.

4. Cardiovascular Endurance : The thudding sound you hear in your chest when you run or cycle hard is what points towards your Cardiovascular endurance. Simply put, it is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads. Activities such as brisk walking, running, cycling and swimming usually help improving Endurance. People who have just suffered a cardiac episode are usually advised to go for Cardiac Rehab to build up their endurance in a safe way.

5. Body Composition : Body composition is the amount of fat mass compared to lean muscle mass, bone and organs. One has a physically fit body if he/she has a low body fat and a lot of muscle mass (in addition to meeting the above mentioned categories). Body composition is improved by exercising or working out.

The word of caution here is that all the above categories of Physical fitness can be achieved not just by Exercising and workout alone, it is equally important to achieve it along with proper Nutrition for the body. Irrespective of your current activity levels, you can follow the Activity Pyramid and get started today to be Physically fit soon enough!

stretching exercises

Stretching Exercises : How to Make the Most of it

Stretching for sport and exercise improves flexibility, which increases the ability of a joint to move through its full range of motion; in other words, how far it can bend, twist and reach. This article attempts to guide how to stretch properly and get the most of it.

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps.

Here are some of the main benefits of stretching. Hopefully these reasons will inspire you to make it part of your schedule!

For Your Body

  • Helps improve flexibility (increases your range of motion)
  • Assists in correct posture by lengthening tight muscles that pull areas of the body away from their intended position (because of so much time at our computers, many of us have tight chest muscles which pulls the shoulders and head forward, leaving us with a hunched shoulder look)
  • Increases blood and nutrient supply to muscles, thereby possibly reducing muscle soreness

For Your Mind

  • Even a short amount of time (10-15 minutes) of stretching can calm the mind, provide a mental break, and give your body a chance to recharge
  • Classes like yoga or pilates offer you a chance to spend an hour releasing tension physically and mentally

How to stretch properly?

To stretch properly and safely, slowly stretch the muscle just until you feel resistance. Resistance is the point at which you feel a slight pull. It should not be painful. Stop and hold each stretch for 10 to 20 seconds without bouncing up and down.

During the stretch, breathe deeply and regularly. Don’t hold your breath. Make sure your muscles are warmed up before you stretch. The best time to stretch is after exercise, when your muscles are most supple. ReLiva suggests 6 active stretches that you must do.

To get the most out of the stretching you do, here are some suggestions:

Dont Skip the Pre-Workout Stretch

Your muscles should be warm before you begin your stretching. Do a warm-up before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. Stretch after the workout when your muscles are already warm.

Focus on the Muscles That Need the Most Help

Instead of trying to stretch your whole body after every time you exercise, focus on a key area of the body each time. Spend longer on each stretch and include more stretches for each area. If you are aware of muscles that are tight, then focus on those ones.

Include One Long-Duration Flexibility Session Each Week

Choose a flexibility class, such as yoga, pilates, or do your own flexibility work for 45-60 minutes at least once a week. If you’re having trouble sticking to it, follow these strategies and build it into your schedule/calendar

 

pregnancy changes

How Pregnancy Changes Your Body

At FabMoms, we are geared to help women stay fit and healthy during pregnancy as well as after child-birth. Research studies acknowledge these goals as not only medically sound, but beneficial for both the expecting mother and her growing baby. Various studies have shown that fit moms have better control over weight gain, easier labor, healthier babies and they get back in shape faster after childbirth than do sedentary women.
Read more about the benefits of exercise during pregnancy by clicking here.

Make Knowledge your Power

Your body will undergo numerous changes during pregnancy and postpartum period, some of them may even cause concern.  We all know that a mother’s mental state influences the health of her baby- therefore it is crucial for her to maintain a calm, positive state of mind during pregnancy. If you are aware of what to expect and are knowledgeable with reasonable certainty how to manage these changes – it can give you invaluable peace of mind. It also enables you to safely engage in activities that enhance your own health as well as that of your baby.

Change is the Buzzword : All your Bodily systems are affected too

During pregnancy, body begins to produce special hormones that stimulate physical changes in almost every part of your body. Knowledge about these biomechanical changes in your Metabolism, Cardiovascular exercise and Musculoskeletal systems is your best friend in your mission to have the healthiest pregnancy possible.

The Cardiovascular System

During pregnancy, the woman’s cardiovascular system (heart and lungs) expands to support the needs of the growing fetus . These changes include:

  • Increase in your Blood volume , the amount of blood circulating through your body, by 40% to 50%.
  • Rise in your resting heart rate by about 15 to 20 beats per minute (BPM) by the third trimester
  • Increase in the amount of blood pumped per minute
  • Increase in the amount of oxygenated blood pumped in one heartbeat
  • Rise in the amount of air you take in per breath
  • Dilated and relaxed blood vessels, which decreases resting blood pressure, and helps in circulation

Metabolism

What Pregnancy Does to Your metabolism in most basic terms:

  • Boost in basal metabolism
  • Slight rise in your core temperature
  • Slightl increase in your insulin levels
  • Elevated daily caloric needs by second trimester
  • Increase in your protein and fluid requirements

 The Musco-skeletal changes

To adjust and balance your growing belly, the spine re-aligns itself and as a result the center of gravity of the body shifts. This causes increase in pressure on your spine during pregnancy and continues to increase as the pregnancy advances. No wonder, most pregnant women complain of back pain by the time they enter third trimester.

As pregnancy advances, the ribcage also expands dramatically, providing needed additional space for the lungs as the Uterus expands and fills the abdominal cavity.

To compensate for these postural deviations, specific muscle groups must work harder to support the body in the upright position. Over time, these muscles shorten. The opposing muscle groups need to work less to support the body, and weaken over time. As the belly expands, the postural deviations worsen, which in turn, further aggravates muscular imbalances.

However, you can prevent or lessen most of these conditions with a prenatal exercise program that focuses on counterbalancing these effects by:

  • Stretching muscle groups that tend to over-tighten
  • Strengthening muscle groups that tend to weaken
  • Choosing core strength and stability exercises that incorporate the Neutral spine position

Several medical conditions are therefore caused at different stage of pregnancy and post-partum due to muscles getting affected in different sections of the body. You may read more about Diastasis Recti, SGP, PGP and or sacro-iliac pain by clicking here.

We encourage you to consult sections of www.fabmoms.in for further details on how to protect your body, and how to optimize your physical fitness during and after pregnancy.

workplace health and wellness

Physiotherapy, a sustainable solution for workplace Health & Wellness

Author: Subodh Gupta
As India grows increasingly important in the World economy, more and more Indians are getting into white collared jobs. Information Technology or IT/ITES sector, alone forms the largest employer in the organized private sector of our country. And when over 50 % of these IT professionals in India report musculoskeletal problems like back pain, neck pain etc, one cannot ignore the mounting size of the issue.

A high prevalence of musculoskeletal (orthopedic) problems has been seen amongst IT workforce. Studies have found that over 50% of the IT professionals in India report these issues. Office for National Statistics in UK has found that back, neck and muscle pain accounted for more absences than any other ailment.

Fortunately, Indian IT/ITES companies invest significantly in providing high quality infrastructure, lighting arrangements and furniture to minimize the physical stress their employees undergo and to enhance their well-being. However, the employees continue to suffer in spite of such investments – as indicated by the studies.

Moreover, the sedentary nature of lifestyle (even out of office) adds to the health burden. Hectic business travel and ever-increasing commute further add to the list of woes. While the employers do provide health insurance; THAT solution is more ‘reactive’ in nature and not ‘preventive’. 

If you are an office goer and have faced back pain, wrist pain, shoulder problem or similar ailments, we would like to hear your story!

The two big culprits causing these health issues are – sedentary life style and poor posture. Organisations need to invest heavily in building a culture of ‘Active Life’ and like annual health check-ups, they need to organize Annual Posture check-ups. Benefits do not limit to the following:

  1. Not only will the organizations notice improved health of their employees, they would also find it reflecting in the overall productivity, as well.
  2. Moreover, good posture, by being an inherent part of body language, is fundamentally linked to business success as suggested by Harvard Business School.

The organizations should initiate discussions with Physiotherapy organizations who can not only educate their employees but also assess them and design (a) exercise programs, (b) posture check-ups, (c) group therapy programs which align with the requirements of the community. Physiotherapy is an especially effective and sustainable solution in alleviating such ailments. Given that the average age of the employees in most Private sector, even more so in IT/ITES sector is about 28 years, Physiotherapy and Therapeutic exercises work very well as a young body responds very well to these interventions.

Group Therapy at workplace for Corporates

Short 5 minutes ‘workout at work’ programs, annual ‘posture check-ups’ and corrective programs and ‘group therapy programs’ can easily be implemented by any organization without any interruption and disturbance to its existing business schedule. Also, educative workshops on ergonomics, posture and exercises should become a part of their training program.

A Physiotherapy driven organization like ReLiva (www.reliva.in) regularly assists various corporates, with its Physiotherapy expertise, to develop solutions for specific needs of workplace, many of those in IT/ITES community. That is how it adds not only to the well-being of their employees but also helps create a healthier and more productive work environment.

If you are an office-goer and have faced back pain, wrist pain, shoulder problem or similar ailments, we would like to hear your story!

Comment below, tag someone who can help organize this in your office or write to us personally at contact@reliva.in so we can get in touch and/or share your story with everyone out there (of course, with your consent) Even better, if you can send your story to us along with photographs/pics !

Ask for a callback

Name Contact Email Message: I authorize ReLiva representative to contact me. I understand that this will override the DND status on my mobile number.