If you enjoy participating in sports, you must be aware of sports injuries. Almost everyone who engages in some form of physical activity has gone through it at some point. Sprains, knee injuries, inflamed muscles, back pain, and other ailments are the most typical sports injuries. Although most people choose to cure them with medications, there are some natural solutions you can try. These work well and have no negative side effects.
Immediately after your injury
A few things should happen within the first few hours after experiencing muscle damage. In addition to the initial agony, you may have swelling and bruising. The initial intense pain may be followed by a throbbing aching. Moreover, the wounded area may be sensitive to movement and responsive to touch. You may be unable to use it regularly for the first several hours.
Several sports trainers and athletes use the abbreviation R.I.C.E. to remember how to manage a minor muscle injury. It is an acronym that stands for rest, ice, compress, and elevate.
One of the most effective strategies to begin your recovery process is to rest. Your wounded muscle will be weak and prone to further injury, particularly in the initial several hours. Let it heal by taking a break from moving it.
The first day or two following an injury when using ice will be most beneficial. Put an ice pack, a bag of frozen vegetables, or a bag of crushed ice on your wound. By reducing the amount of blood flowing to the area, it will aid in reducing discomfort and avoiding swelling. Never put the ice straight on your bare skin to prevent frostbite. Instead, apply it to the damaged region after wrapping it in a small cloth or towel. Apply ice for 15 to 20 minutes at a time, letting your skin warm up normally in between applications.
By restricting the accumulation of fluid, an elastic bandage tightly wrapped around your injury can reduce swelling. By keeping the damaged area partially immobile, it might also lessen pain. Even while the bandage might not be sufficient to completely immobilize the damaged area, it will offer some support and serve as a reminder to keep it still.
Remove the bandage and rewrap it more loosely if it produces tingling or numbness. It shouldn’t be so constricting that it makes you uncomfortable or restricts your blood flow. Even mild compression can aid in preventing fluid from amassing around the wound.
By enabling fluid to escape the area, elevating an injury above the level of your heart will assist reduce swelling. If you are unable to raise the damaged area above your heart, attempt to keep it at or near your heart’s level. Try lying down with one or two pillows jammed beneath your buttocks and lower back to lift it if you have a hip or buttocks injury.
Ultrasound Therapy – a popular treatment for sports injuries
The ultrasonic waves that produce ultrasound therapy have a favorable thermal effect. The ultrasonic waves cause a vibration inside the treated area and surrounding tissues during treatment. This vibration stimulates collagen formation (more on that later) and generates deep heat within the tissues. This deep heat affects the muscular tissues, ligaments, tendons, scar tissue, and fibrous joint capsules, assisting in the following:
- Pain relief
- Reducing muscular spasms
- Promoting tissue healing
This last benefit, aiding tissue repair, is thought to shorten healing times following a sports injury. More mast cells are transported to the wounded area when a patient is treated with an ultrasound therapy machine. This influx of cells increases blood flow to the wounded region, which improves the body’s inflammatory response to an injury.
Furthermore, as previously stated, therapeutic ultrasound activates collagen, which is the primary structural component of tendons and ligaments. This increase in collagen aids and accelerates tissue regeneration and healing. Furthermore, as the collagen grows, it has a beneficial effect on any fibrous scar tissue that may form as a result of the damage.
How does ultrasound work?
Mechanical vibrations are produced by the metal head of an ultrasound machine. As a result, sound waves are produced (like a buzzing). The frequency of these sound waves, however, is so high that humans cannot hear them.
The dissipation of sound waves occurs when they come into contact with air. As a result, therapists apply a particular ultrasonic gel to the skin to allow sound waves to enter your body. Because ultrasound waves may travel through water, ultrasound therapy can also be used underwater.
The energy from the waves is transmitted into your soft tissues when the therapy head passes over the skin.
Using therapeutic ultrasound to treat sports injuries
Numerous scientific studies have demonstrated the advantages of employing therapeutic ultrasonography to treat sports injuries. This is a sampling of a few of the studies.
- Bone healing: Low-intensity, pulsed “ultrasound therapy proved useful in accelerating bone and tendon healing after a sports injury,” according to a study published in the British Medical Journal.
- Tissue repair: Another study published in Clinical Orthopedics and Related Research discovered that low-intensity, pulsed therapeutic ultrasound aided in cartilage healing following a patellar injury.
- Ligament restoration: According to this study published in the Journal of Ultrasound Medicine, using ultrasound therapy improved the recovery of ligament damage.
When someone gets a sports injury, whether a professional athlete or a weekend warrior, the goal is to return to full function in daily activities as soon as feasible. Ultrasound therapy is an excellent tool to utilize in rehabilitation to shorten recovery time and promote healing for most sports injuries.
US 111 – an ultrasound machine by UltraCare PRO
The US 111 Therapeutic Ultrasound Therapy Machine is a well-known medical advancement that is a non-invasive, all-natural method of treating any type of chronic muscle pain. As a result of crystals vibrating within the probe’s head, this portable ultrasound therapy device with smart technology inside produces pulsed and continuous 1 MHz sound waves. These waves then penetrate the skin up to 1.6 inches (4 cm) into muscles and body tissues, causing deep heating that the patient typically does not feel.
US 111, when used promptly and frequently, can promote muscular pain recovery while also reducing swelling and inflammation. The controls allow you to customize the length, intensity, and mode of the therapy.
US 111 ultrasound therapy provides immediate relief for neck pain, chronic back pain, Myofascial pain syndrome, which describes recurring pain and spasms in a specific area of the body, osteoarthritis, a chronic inflammatory condition affecting the joints, bone breaks, nerve pain, and pain caused by non-cancerous tumors or abnormal growths.
Features of US111
- POWERFUL PERFORMANCE – Ultrasound-enabled device which generates pulsed and continuous 1 MHz frequency sound waves that penetrate the skin up to 1.6 inches into muscles and heal the pain with deep heating.
- HANDY & USER-FRIENDLY – US 111 is designed in such a way that a person can use it most efficiently. This handy device is quite easy to carry and effortless to operate it doesn’t need any expert attention or guidance.
- ULTRA-PRECISION – Developed with high precision to treat the pain fast. Its intensity and the mode of treatment can be adjusted with the controls provided on the device depending on the pain condition.
- PROVEN RESULTS – US 111 is tested, approved, and even used by pain management professionals and has given successful pain relief results with its 8 levels of intensity.
The FDA has approved the US111 with UltraCare PRO products as a therapeutic option for a variety of chronic pain conditions. These portable medical devices are part of the UltraCare PRO series and are designed for people who want to self-treat at home or seek expert care at a clinic.
Knee pain in old women
Ever wondered that knee injuries are the most common injuries. Knee problem is not associated with people who are energetic and active but also for least active people also. Anything hurt to knees may take longer time for its injury to recover from it in short period of time.
Sometimes knee injuries worries a lot when tendon holds it up more than it can then there are chances that it can extend or even worsen. These threatening wounds are particularly called as sprains. Evaluation of Sprains in first, second or third level is done based on its effects on knees.While reviewing one sprain tend to extend the tendon but it avoids from being tore; reviewing at second level sprains tear the filaments, but guess what? Tendon stays at its place; and finally third level it totally tears tendon that gives huge loss to the injured person.
We may wonder that why the tear is created so its reason is that by bending wounds to the knee puts whole of weight on the ligament or meniscus that may squeeze them between the tibial surface and the edges of the femoral condyle. One other fact is that wounds of the muscles or of ligaments surrounding the knee are brought about by extreme hyperextension of the knee or by ill-treatment.
It is noticed that there are chances where stress of the bursas (known as burstis: it is=inflammation) on the knee can happen on account of direct blows or continuous utilize and mishandle. Functionally, a large portion of the structures that strengthen the knee are interconnected. An injured knee may worsen at least one structure that are relying on the system.
Knees are the shock absorbers of our body. With every movement we make, our knees experience the shock and hence, when they are out of function, our movements turn out to be difficult. Accidents, injury, old age, sedentary lifestyle or any disease can be the cause of knee sufferings.
Here are some quick, easy to do exercises that can bring relief from knee pain.
1. Half-kneel hip and quad stretch
This stretch is highly advisable for chronic knee pain. Get down on your knees. Fold one of your legs with the knee being bent (flat on the ground). You can put some matt or soft cloth at the bottom to feel comfortable. Once a 90 degree angle is formed, put your same side hand at the ankle and pull it inside; towards your hip. Slowly bring it down to the first position. Practice the pull for 10 to 15 reps and do not hustle. Go slow to get effective results.
2. Chair knee extension
Sit on a chair with a straight back. Put a stool or a small table in front of you and place one of your legs on it in a straight position with your knee slightly raised. Now slowly push your raised knee towards the floor using the strength of the single leg muscles. Hold for 5 to 7 seconds, release and repeat. Perform it using both legs.
3. Wall hamstring stretch
Lie down on a flat surface on your back in front of a wall. Lift one of your legs from the floor with the help of a resistant strap. Let the stretch go higher until you feel the pull. Slowly bring your leg down and perform the same thing with another leg. Try to maximize the pull each time.
1. Step up
Get a step up bench or low height table or even the last step of the staircase would do. Stand in the alert position in front of it. Lift your right foot and put it firmly on the surface. Press it properly with your right heel. Lift your other foot and place it on the surface and get the right one down. Start with a slow pace and slowly develop the speed.
2. Side leg raises
Lie down on a flat surface sideways. Turn one of your legs inwardly and let the other leg rise at 45 degrees. Hold the position for 5 seconds and bring the leg down. Repeat it with another leg.
3. Wall squats
Stand in an alert position with your back against the wall and your feet being shoulder-width apart. Bend your knees 30 degrees and slide down the wall. Hold the position for 5 to 10 seconds and move up- back to the alert position.
1. Go for walks or jogs on daily basis to avoid knee pain.
2. Swimming, cycling or yoga can also help
3. Go for staircase instead of elevators/ escalators whenever possible
Human body as we all know has got 3 primary joints; Knee, shoulder and back. However, what all of us don’t know is their mechanism, which often leads to damage and diseases. So today, let us learn about their functionality.
The largest and one of the most complicated joints in the human body, the Knee, joints the thigh with the leg. It has got 3 main components mainly kneecap, patellar groove and the medial and lateral tibiofemoral articulations. All of its components work in synergy to ease our horizontal and vertical body movements. Besides, there is another important factor, the cartilage. It is a thin tissue that bears the pressure of body movements and keeps the joints healthy. The common knee problems that people have is of sprains and strains that affect the knee cap. Minor accidents are often the reasons for the same. Tearing of ligaments, fractures and kneecap dislocation are also connected to kneecap. Another major knee problem includes arthritis. When the cartilage gets damaged, bones get rubbed against each other and that causes the disease. Poor eating habits, unattended injuries, sedentary lifestyle can be counted as the major causes here. So all in all to keep your joint healthy, eat right and exercise well.
One of the most mobile and flexible joint of our body, the shoulder joint is the socket joint of our body. It joints our shoulder blade and upper arm bone. Due to the high flexibility of the movements, many people suffer from shoulder pain. At times, there is a tissue break down and shoulders stop moving. Shoulder dislocation, frozen shoulder, osteoarthritis are considered as major shoulder troubles. Apart from that, wrong postures, odd sleeping positions and jerks causes temporary muscle pain. Ice pack massage, regular stretching and nutritious food along with taking care postures can keep shoulder pain at bay.
The back joint, is one of the most common trouble maker for maximum people. In fact, 9 out of 10 people suffer from back pain. Cervical (neck), thoracic (middle back), lumbar (lower back), sacral spine (tailbone) frame our back. In most of the cases, back pain is acute or semi-acute. Major accidents, herniated disks and stenosis or surgeries gone wrong lead to chronic pains. It is also a leading cause of disability. Studies have proved that obesity, lack of exercise and sedentary lifestyle can increase the risk of back pain. Smoking is again one of the causes of back pain. Post pregnancy pain if left unattended can also lead to major issues. In fact, stress also is considered as a major reason of back pain.
Joints are vulnerable and require regular care. Eat healthy food, work out regularly, and do not take any injury for granted. In case of pain, consult a doctor and you can always rely on physiotherapy for natural and drug-free relief.
Knee replacement is a type of surgery where the weaker bones or joint in knees is replaced with special medical joints. This surgery is done for the patients aging from 60 to 80 years. As that is the age where the functions of the bones in the body weaken. We can say that this surgery is the enhancement to the well-functioning of the knee joints. The knee joint is a bridge between the thigh and shin bones that helps knee to bend smoothly. To function well knee joint is covered with cartilage that is tough tissue and smooth. The problem arises when this cartilage that absorbs shock either becomes thin or totally get damaged. This results in colliding of bones with each other and gives a lot of pain or gets swollen in that particular area. This type of problem is usually noticed in people with the problem of osteoarthritis.
On the other side, knee replacement has many disadvantages that may not be identical earlier but affects badly at later stages. Some of the prime negative results of knee replacement are:-
- After the replacement of knee at certain times it may get loose or stop functioning properly as it should be.
- We may experience certain sounds coming from knee replacement that is unusual.
- Normally knee replacement are not well mechanised to bend it as it should be just like natural knee; this gives the problem to some people in kneeling down or putting weight on it.
- It is possible that after knee replacement, up to 3 months your knee remain swollen and possibly you feel temporarily or permanently numb in your knees.
- Possibility of infection at the operated area or nerves get damaged.
- Certain tissues limit the smooth movement of knees and may dislocate the kneecap.
- Requirement of replacing both knees may take more surgery time and have to be under anesthesia for longer time which increases many complications.
- When both knee replacements are carried through surgery there is a high possibility of losing more amount of blood. With the double knee replacement patient doctors estimated around 40% of blood transfusion. While patient with single knee replacement tend to require 12% blood transfusion.
- After the surgery of knee replacement patients are advised to stay at rehabilitation centers where they get all types of facilities such as meals, whole day service but contrary to that at such centers there is more risk of getting infections.
- It is always found that almost knee replacement surgeries are successful but with that increases a lot of complications that we don’t look at it. For instance, research shows that 3.8% of patients experience more complications than the patients who have undergone a single knee replacement with average complication of 2.2%. Best examples of such severe complications are wound get swollen, a requirement of the second operation and pulmonary embolism.
Vitamin B12 (one of the 8 B vitamins) plays a vital role in the functioning of brain and nervous system. It also actively participates in the metabolism of cells. B12 is one of the most complicated vitamins, as no plant or animal can produce it; only bacteria and archaea have the enzymes required for its synthesis. This is one of the major reasons of B12’s deficiency. Poor food habits clubbed with lack of awareness leads to lack of B12 in the body, which further causes other problems. Another factor that can lead to vitamin B12 deficiency is stomach stapling or other form of weight loss surgery. This phenomenon affects body’s natural ability to extract Vitamin B12 from the food.
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Our body needs Vitamin B12-the water-soluble vitamin to make red blood cells, nerves and DNA. Its deficiency often leads to fatigue, lethargy, depression, poor memory, breathlessness, headaches, and pale skin. Arthritis, one of the leading causes of joint pain can also be worsened due to deficiency of Vitamin B12. Osteoarthritis is a condition wherein the cartilage cushioning the bones, is damaged and so the bones get rubbed against each other and nerves experience more pressure due to the same. Here, Vitamin B12 can provide relief from constant knee pain.
Bursitis is also one of the most painful knee conditions. Inflammation of the bursae- the meeting point of bones, tendons and muscles in joints causes Bursitis. Here the friction between bones increases hence, swelling and pain are experienced. Here too Vitamin B12 injections or oral consumption is helpful in getting relief from pain.
Next in the list is anemia. People suffering from rheumatoid arthritis or RA often face the problem of anemia. People with RA are given non steroidal anti-inflammatory drugs to cure their condition. These drugs lead to gastrointestinal bleeding and that causes anemia. Vitamin B12 can prevent this condition by encouraging bone marrow to produce more of red blood cells.
People with deficiency of Vitamin B12 often experience loss of appetite, numbness, constipation, poor memory and problem maintaining balance too. Untreated deficiency can lead to permanent nerve damage and problem in walking. Talking about joint pain in particular, people with arthritis experience swelling of joints, redness and reduced mobility due to stiffness of joints. These criteria can be made less painful with the intake of Vitamin B12 on a regular basis.
An average adult should get 2.4 micrograms of Vitamin B12 per day to lead a healthy life. Also it is important to note that our body doesn’t store Vitamin B12 hence, regular consumption becomes altogether more necessary. The major suppliers of Vitamin B12 are egg, fish, poultry, meat and milk. No plant makes this Vitamin however, fortified cereals are available to address this need of people who don’t eat non-vegetarian food.
All in all, in order to avoid any dangerous condition, Vitamin B12’s regular intake is advisable.