ACL Tear Recovery with Physiotherapy

ACL Tear : Recovery

ACL tear or injury to the anterior cruciate ligament of the knee is one of the most common sports injuries - ACL injuries account for around 40% of all sports injuries. If you have injured your knee and have sprained your ACL, you may benefit from physiotherapy to help you improve your ROM and strength, decrease knee pain and swelling, and help you return to your previous level of function.

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zumba injury prevention

Zumba: Tips to prevent injuries

How to keep away from Zumba injuries

Last month we had three patients coming to our clinics, who had suffered injuries while doing Zumba.  Interestingly, all had the same issue - pain in their knees.Interestingly, all had the same issue - pain in their knees.

Zumba is the closest you could get to having fun and having a cardio workout at the same time. And surely, it's popular! But like any other sport, there is a risk of getting aches and pains. How do you fix it?  If you have no pre-existing conditions that have caused trouble in your knees earlier, you could easily prevent  injuries during Zumba.

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Knee pain surgery

Ageing Knees? Don’t go weak in your Knees

Do you hear a sudden click in your knee while bending down? Do your knees hurt while squatting? Well, your knees are trying to convey their ageing story. It may not be wise to ignore the click sound, minor pain or swelling once you have crossed your 50's.

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Running Injuries

Running Injuries & their Prevention

Last updated on 8th December, 2018

Many runners will experience injury at some point in their running career. Most running injuries 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.

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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:

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

2. 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.

3. 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.

 

Related Reading:

Don’t go weak in your Knees

Five Ways to check your Knee health

Arthritis – Do your Joints Pain?

high heels cause pain

High Heels: To Wear or Not to Wear?

There will hardly be a woman who would not love to wear high heels (having put rationale aside) and appear as a long legged, stylish lady! And there are a lot of them who cannot forego the attraction, despite the discomfort that high heeled shoes bring with them!

Here are few facts related to High heel shoes

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arthritis joint pain treatment

Arthritis – Do your Joints Pain?

Last Updated on 31 August, 2018

The disorder commonly affecting the knee and other joints is called as Arthritis.

We commonly see our mothers or grandmothers groaning in pain when they try to do simple activities like getting up from the floor or climbing steps. Daily simple chores seem very difficult for them. They dread even the pleasant rains and winters as they are likely to experience increase in their aches and pains with the fall in temperature.

Arthritis is an inflammation of one or more joints. It is common in adults 65 and older, but it can affect people of all ages. There are many types of arthritis but most common types of arthritis are osteoarthritis and Rheumatoid Arthritis.

1. Rheumatoid Arthritis : It is an autoimmune disease in which the body immune system attacks the lining of the joint capsule, a tough membrane that encloses the joint parts known as synovial membrane. It is characterized by fluctuating course, with periods of flares and remission.

2. Osteoarthritis : It is a chronic degenerative disorder involves wear and tear damage to the joint’s cartilage. Enough damage results in bone grinding which causes pain and restricted movement and joint effusion.

Symptoms of Arthritis

The most common symptoms of Arthritis include pain, redness in the area, swelling,  limited movement & stiffness in the joint.

Unpaid attention to these symptoms can lead you to be under the surgeon's knife.  But timely attention to the soft ringing of bells of your joints can help you deal effectively with your joint pain.

Arthritis, Joint pain : Facts, symptoms, Physiotherapy treatment

Treatment 

Physiotherapy is key to the treatment and management of arthritis.  It can help you to maintain independence through improving your mobility, strength and flexibility.

Used along with medication it can also help to minimise pain.

Physiotherapy for arthritis focuses on the reduction of pain and stiffness as well as increasing the level of movement and range of motion for the individual.

Our experts at ReLivaTM use a combination of modalities, manual therapy techniques and exercise and movement programmes to suit your specific condition. They will aim to reduce the swelling in the affected area along with making a strategy to control pain and stiffness. They will also devise simple exercise programmes that you can practise at home to help you build your strength and flexibility.

Physiotherapy uses a mix of Modalities

  • Heat treatments : These treatments produce heat within your body tissues. The application can be directed towards superficial or deeper parts of the body. The most common types of treatment used are infra-red radiation (heat lamps) and hot packs for superficial treatments.
  • Electrotherapy : These treatments produce electrical stimulation of your body tissues. They may be extremely useful in the treatment of both acute and chronic arthritis, where pain, swelling and muscle spasms are present. Physiotherapy exercise for Arthritis, joints pain
  • Exercise : A balanced programme of rest and exercise, and careful attention to joint posture is an important part of pain management, joint protection and maintenance of your joint function.
  • Manual therapy: Mobilisation and manipulation techniques are passive movements applied to a joint or soft tissue by the therapist in a specific manner to help restore full movement to a joint that is painful and restricted. Manual therapy is often useful in the chronic forms of arthritis and is often successful when other methods such as heat therapy and exercises have given little or no relief.
  • TENS : Transcutaneous electrical nerve stimulation (TENS) therapy is a commonly used electrostimulation method for relieving pain in rheumatoid arthritis.

Simple Tips to help avoid pain and stiffness:

  • Avoid staying in one position for long.
  • Avoid positions or movements that place extra stress on sore joints.
  • Avoid sitting on floor.
  • Modify your activities to make them easier.
  • Take proper rest when your symptoms are on a rise.
  • Try to lose weight if over-weight, as it reduces pressure on joints and alleviates pain.

At ReLiva, we want you to stay pain-free and get back to participating in the activities you enjoy as fast as possible. Get relief. Call +91 992099 1584 to speak to us today so we can connect you with a physiotherapy specialist in your area.

Last updated : 24/05/2018

Related Reading:

Joint Pain: Arthritis?

Ageing Knees? Don’t go weak in your Knees

Five Ways to check your Knee health

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knee-replacement-surgery

Knee Replacement Surgery – Care & Exercise

Last updated on 8th April, 2019

You are about to have Knee Replacement Surgery (TKR). A lot of the long-term results of knee replacements depend on how much work you put into it following your knee surgery.
After a knee replacement surgery, chances are very high that you'll feel far less pain and can move around much better than before. Physiotherapy after surgery is an important part of that recovery. Patients who prepare for surgery and actively take part in their care can recover in less time and with less knee pain. Rehab exercises will help you walk, climb stairs, and return to other normal activities more quickly.
This knee pain treatment guide has general information along with tips for things to do before and after knee replacement to help you make it a success.

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ReLiva Tips for an Injury-free Run

5 Tips to Prepare for an Injury-free Run

Last updated on 7 Jan 2019

For runners, taking on a run for the first time, the key is to have a solid training base and a detailed plan that allows for a gradual increase in SPEED as well as DISTANCE. Here are Five tips for an injury-free run:

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