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What’s inside the shoulder and how to keep them strong?

What’s inside the shoulder and how to keep them strong?

Shoulder Pain Injury, inner shoulder injury
We think our hands do a lot in a day like, eating, throwing, shaking, waving etc., while hardly give credit to our shoulders who are actually making our hands do all these jobs. Imagine with this much of mobility, pains and discomforts are ought to happen which is why it has been estimated that up to 67% of people will experience shoulder pain at some point in their life.

The shoulder, one of the largest and most complex joints in the body is a composition of numerous bones, ligaments, tendons, and muscles altogether which provides our arm a range of motion such as abduction, abduction, flexion, extension, internal rotation, external rotation, 360° circumduction, scapular protraction, retraction, elevation, and depression no wonder why it is called the most unstable joint of the human body.

Anatomy of shoulder 
Anatomy of shoulder, inner shoulder injury, shoulder injury
The 3 bones clavicle (collarbone), scapula (shoulder blade), and numerus (long bone of the arm) make up a shoulder which has 2 joints namely acromioclavicular joint (AC) and the glenohumeral joint which is the ball and socket joint, together which allow the arm to move. The AC joint is the gliding joint formed between the clavicle and the acromion, which is the projection of the scapula that forms the point of the shoulder and gives us the ability to raise the arm above the head. While the ball (humeral head) and the socket (the glenoid) allows the arm to move in a circular rotation as well as towards and away from the body.

Then there is a rotatory cuff that connects the numerus to the scapula and is made up of the tendons of four muscles, the supraspinatus, infraspinatus, trees minor, and the subscapularis. The job of tendons is to attach muscle to the bone while the muscles, in turn, move bones by pulling on the tendons. Next, there is a piece of cartilage called labrum that cushions the numerus head and the glenoid and keeps the joint stabilized. Further, it has two sac-like structures called bursae that are made up of ligaments, and they secrete a lubricating fluid, which helps reduce friction between the moving parts of the joint. Together, all of these make the most flexible shoulder joint.

shoulder pain, shoulder injury
Shoulder pain may start minimally but the discomfort can worsen with use and time even causing permanent damage to your shoulders if not treated. Not necessarily all shoulder pains occur due to any trauma or injuries like a broken bone, a pulled muscle or strained or torn ligament, it can even simply be due to overuse of your shoulders in lifting heavy weights, irritated nerves, poor posture or some serious ones like carpal tunnel syndrome, rheumatoid arthritis and fibromyalgia, tendinitis, bursitis or frozen shoulder or something completely non-relatable like heart attack, pain in the teeth or jaw or gallbladder disease. Whatever the reason may, prevention and a little bit of care can avoid all this.

Tips for a healthy shoulder 
tips for healthy shoulder, shoulder injury, shoulder pain
1. Watch your sleeping position, lay either on your back or side.
2. Sit with your head over your shoulders and keep your shoulders back.
3. Don’t carry a heavyweight on just one shoulder
4. Take regular breaks from any activity you are required to repeat
5. Exercise to strengthen and stretch the muscles and tendons of your shoulder joint
6. Consume flax seed powder, ginger, green tea, garlic, and fresh pineapple are the foods for shoulder injuries that may help speed up the recovery process.
7. Keep electrotherapy machine handy with you.

Kick Out The Pain of 5 Common Football Injuries!

Kick Out The Pain of 5 Common Football Injuries!

soccer-injury, football injury
Sports and injuries go hand-in-hand. From minor annoying aches and pains to serious, traumatic injuries, there is not a single game where the player doesn’t get injured and Football is no different. With players focusing only the ball and the goal post, clashes happen and poor neck, shoulder, back, knees, head and others suffer the aftermath.

Football is such an energetic game that injuries happen real bad and may take days or months to heal. Often football injuries are taken lightly and later, it turns into something untreatable. So, today in this article, we have curated the 5 most common football injuries and their treatments for you to understand it deeply and make you aware of its severities.

1. ACL/MCL Injury
knee injury in humans .knee pain,joint pains people medical, mono tone highlight at knee
ACL – one of the four main ligaments of the knee and MCL – a ligament on the inner knee, both are the commonest victims in the game of football. A direct blow to the knee from the front or rear followed by a popping sound, pain, swelling and instability can be so severe that typically it requires surgery to heal.

2. Neck and Shoulder
neck and shoulder pain
Falling while trying to pass the ball can give sharp blows to the neck and shoulder causing structural damage to the muscles in it. Compressed nerves and throbbing pain in such areas must be treated ASAP to know the exact depth of the injury.

3. Leg Injuries
leg injuries, football injuries
Knee, foot, ankle, in fact, every part of the leg is prone to numerous injuries in the game of football. Torn meniscus – the cartilage present in our knee, is at the greater risk in this. On the other hand, ankle sprain and ligament strain can worsen the condition of the leg and one may develop arthritis in no time.

4. Back Strain
Digital blue human rubbing highlighted red lower back pain
Even a slight jerk can cause serious damage to the back, yes, even a slip disc. Football players have a lot of swift back movements which can put tremendous pressure on their lower back area. Numbness, tingling or weakness in the hips, legs or feet can also start developing due to the back strain.

5. Other injuries
adult-athlete-cramps-460550
The blow of a football is no joke and it is the muscles who face them real bad. Spasms, bruises, cramps need rest and time to heal back. Apart from these, wrists, chest and head are the other major parts of the body that are vulnerable to get hurt.

Treatment Options For Football Injuries
1. The first and the foremost treatment one must give to any injury is the RICE treatment i.e. Rest, Ice, Compress and Elevate.
2. For further support, wear functional braces made for specific body parts, only after consulting a doctor.
3. For back injury, go for heat therapy and get complete bed rest with zero activity.
4. Medications or rehab exercises can help but must be carried out only as per the doctor’s advice.
5. Last but not the least, before jumping to any surgical procedure, perform physical therapy at home using Physiotherapy Machine which are among the best treatments for football injuries as they stimulate the blood flow to the injured area and help relieve pain and reduce swelling and inflammation naturally without any kind of harmful side effects.

6 Signs You’re Over-stressed & How To Deal With Them

6 Signs You’re Over-stressed & How To Deal With Them

Stress
Stress is something that we face in our everyday life. Body, mind, work, relationships, money etc are the major stressors and an imbalance in any of these create pressure which ultimately leads to stress. Under normal circumstances, it is easier to identify and cope with it. But when we are over-stressed, we might not even realize as it masks itself under various symptoms. According to a recent survey, 89% of the population in India are stressed compared to the global average of 86% which is indeed a matter of worry.

Here are few alarming signs that you are overstressed and don’t even know it along with some stress management tips that you must start practicing right now.

Health Problems Related To Stress

EXCESSIVE HAIR LOSS:
hair loss
It’s normal to lose 100 strands of hair per day. But if you notice a sudden excessive hair loss leaving behind bald spots, it indicates that you are under the condition of a high-stress level. But you need not worry as stress and hair loss are not permanent conditions. You can easily get your lustrous mane back by bringing your stress under control. Mindful meditation, regular exercise, healthy supplements are some of the stress relieving tips that can help relax your mind and body, enabling you to deal with stress in a better way.

SUDDEN WEIGHT FLUCTUATIONS
over weight
A sudden increase or decrease in weight is yet another signs that you are over-stressed. Under such stressful conditions, though at first, you may suffer from the loss of appetite, later you tend to overeat. Some find solace in eating sweets and junk food to lower their stress, least realizing that it adds to their belly fat. A healthy diet and exercise is the only solution to get back to your old healthier self.

CHRONIC PAIN
chronic pain, back pain, shoulder pain
When your body hurts, pay attention, its stress taking a toll on your body. Increased levels of stress are the main reason behind all the aches and pains we complain about daily. Stress triggers the sympathetic nervous system to reduce blood flow to the muscles resulting in chronic joint pains. Nothing works better than using Electrotherapy devices to stimulate the blood flow and break free from the clutches of stress. Its safe and treats without any side effects.

LOSS OF LIBIDO
LOSS OF LIBIDO
Many of you might not be aware of it, but tension, fear and stress can lead to the loss of libido. Stress often leave us feeling exhausted killing our desire to get intimate with our partner. Do not let stress affect your relationship. Express your fear and concerns to your partner, it will be then easier for you to sort out things in a better way. Adopt relaxation techniques like meditation, breathing exercises, yoga etc. because along with hormonal stability, a healthy state of mind is also required for a fulfilling sex life.

FEELING SLEEP DEPRIVED
FEELING SLEEP DEPRIVED
After a long busy day, do you feel tired but have a difficult time falling asleep? Then you are under the spell of overstress. Lack of a good amount of sleep can make you feel more exhausted and frustrated and can even reduce your quality of life and productivity. Make sure that you get 6-7 hours of sleep each night. Include aerobics in your regular exercise to get a better sleep. Never consider alcohol or sleeping pills as a remedy to your insomniac conditions.

EXCESSIVE MOOD SWINGS
EXCESSIVE MOOD SWINGS
Do you feel positive and upbeat one moment then down and depressed the next? This rollercoaster of feelings is nothing but one of the symptoms of stress. Mental health is the first thing to get affected when the level of stress and anxiety gets high. These unstable emotions not only affect our health but also cause disturbances in work, relationships and routine life. To manage these fluctuations, identify its causes and stay aware of your thought patterns. Share your anxieties with your family and friends to ease your mental burdens.

If you are facing any of the above signs, identify them and act on it as early as possible. If not tackled on time, stress can lead to health problems worsening or increasing the risk of conditions like heart disease, obesity, diabetes, hypertension etc. Get over the stress before the stress gets over you and let getting a quality and balanced life be your first priority.

Causes And Remedies Of Knee Pain In Cold Weather

Causes And Remedies Of Knee Pain In Cold Weather

knee pain
Yes, the chilly season of fall can trigger pain in your joints, especially your knees and can flare up if you are weather-sensitive and have the condition of chronic joint disorders, such as arthritis.

We often complain about joint aches during winter. In fact, the feeling of muscle stiffness even makes us hate winters. Then, we can only imagine the extent of discomfort in joints for the people living with arthritis, isn’t it?

In a survey published in BMC Musculoskeletal Disorders, out of 712 people with Osteoarthritis (OA), 469 (67%) of them said winters made their knees hurt.

Some of the scientific researches state that the following are the causes of knee pain in cold weather;

Barometric pressure changes
barometric, joint pain, shoulder pain, shoulder joints
Compared to the summers, a drop in barometric (atmospheric) pressure can make the joints hurt badly. It is because when the weather is damp and cold, the tissues in our joints expand, putting more pressure on our nerves that control pain signals. It is due to this our joints feel weak during winters.

Increased nerve sensitivity
hand pain. hand acupressure, acupressure points
Our nerves start to misbehave due to the freeze outside. They become extremely hypersensitive to the change in temperature. The pain signals travelling along nerves from a joint are amplified in the brain by signals carried on separate nerves called sympathetic nerves, which are a part of the body’s system for maintaining its internal functioning without us having to think about it.

During winters, these nerves constrict blood vessels in the limbs, to minimize heat loss and help keep the core of the body where vital organs are, warm. But, due to the cold weather, the nerves around joints become very much active, leading to an increase in the pain a person feels.

Joint fluid thickness
joint fluid, joint pain, knee pain
Cold weather increases the thickness of the shock absorber within our joint, synovial fluid, making it lose some of its lubrication properties. Due to its increased viscosity, the fluid may not flow freely resulting in stiff and creaking joints.

Cold & humidity
humidity, cold weather
High levels of humidity can harm bone and cartilage cells, making our bones to ache in the cold weather

Inactivity
inactive, inactivity
The cosy and lazy feeling of winter prevents us from getting out and doing any kind of physical activity. And such long periods of inactivity affects our joint health.

Knee Pain Remedies
To survive the cold weather pain-free, you can try the following methods for knee pain relief;
1. Keep yourself warm. Wrap some extra woolen clothes around your painful joints
2. Wear knee bands or braces to reduce swelling and improve stability in the knee
3. Take hot water baths
4. Stay active indoors. Stretch, exercise, move around, perform yoga
5. Soak in the morning sunlight for some Vitamin D
6. Drink water and eat healthily
7. Use electrotherapy devices for knee pain treatment at home
Read more about the knee joint pain relief measures in detail here.

Wrapping up
Joint aches in cold weather are painful, but you must not let it take over you. Keep your spirits up, take care of yourself and enjoy the beautiful season of Winter!

12 Mental Tricks for Pain Management

12 Mental Tricks for Pain Management

 

Pain Management, neck pain, shoulder pain, knee pain, lower back pain

From a minor scratch to a major injury, an encounter with pain can happen at any moment. You can’t have control in that. But, there’s something you can have control on and that is the way you feel pain, yes your mind.

Our mind is a great player. It can trick us surprisingly well. But, guess what, we too can trick it for good. The pain is all in our mind but that doesn’t mean it is unreal. The pain that we feel is produced by the brain which is then processed to the body, where it notes the location and intensity, and emotionally dictates your reaction. Since pain involves both the mind and the body, certain mind-body therapies can help reduce the levels of stress hormones in the body, allowing the immune system to be better able to fight off the pain.

The sensation of pain is influenced by our genetic makeup, emotions, personality, and lifestyle. Even our past experience can trigger pain because it happens that the brain rewires itself to perceive pain signals even after the signals aren’t being sent anymore. Whatever the reason may be, you can trick your brain with the following pain control techniques.

  1. Fantasize food

Pain Management, Fantasize food

When in pain, trick your brain to imagine a warm, gooey chocolate brownie or a cheese burst pizza maybe? Why? Because fantasizing about food can stimulate the production of pain-fighting chemicals in the body.

  1. Breathe in, breathe out

Pain Management, Breathe in, breathe out

Deep breathing is something you can practice anytime. Focus on the diaphragms and make your normal breathing quite deeper by breathing from the belly rather than shallow inhaling and exhaling from the chest and block your pain signals to a great extent. You can pair it up with some music to help maintain breathing rhythms.

  1. Activate your chakra

Pain Management, Activate your chakra

Our body consists of many interlinking nerves and energy fields. Activating such pressure points will improve the blood flow and stimulate the pain-numbing response well.

  1. Mindful meditation

Pain Management, Mindful meditation

One of the best answers to the question, “how to control pain?” An unattended mind is the breeding ground of half of our problems and one way to keep it calm is mindful meditation. Meditating with the entire focus on breath and wild imagination. Visualize the pain is shrinking or melting away from your body. Picturise a nice waterfall or a garden full of fresh flowers to relax and ease your pain.

  1. Laugh out loud

Pain Management, Laugh out loud

Laughter is undoubtedly nature’s own analgesic. Laughing will release the pain-fighting chemical endorphins in your body and will also enhance your immune system.

  1. Get creative

Pain Management, Get creative

Let the creativity flow. Art therapy is believed to relieve the physical and psychological symptoms of pain. Engage yourself with crafts, clay, yarn, colored pencils, and other art supplies to fight against pain.

  1. Groove to music

Groove to music

Yes, music heals. Listening to your favourite tracks can subdue pain, depression, and discomfort associated with pain.

  1. Write it down

Pain Management

Negative thoughts can worsen the pain further. Writing whatever you are feeling on a paper can reduce the intensity of pain extremely well.

  1. Think positive

Pain Management

Needless to say, positive thoughts has pain-relieving benefits. Never get too emotionally involved with the pain or get upset when you feel it, instead, think that your body is working on it and will heal soon.

  1. Mantra magic

Pain Management

Listen to mantras or repeat a mantra—usually a sound, word, phrase, or prayer as it will keep the negative thoughts and unpleasant sensation away.

  1. Find a distraction

Pain Management

Read a book, practice your hobby, watch a movie, do anything just don’t sit and curse why you are the victim.

  1. Get some sleep

Pain Management, reduce pain, good sleep

Sleep has healing properties. A good sleep will refresh and renew your body. Try to get some sleep to ward off the pain.

It is true that when it pains, it not easy to trick your mind but with time and practice you can adapt your brain to deal from acute to chronic pain easily.