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.
Hectic schedules, improper postures, irregular food habits, accidents and injuries or any other reason can lead to neck and shoulder pain. No matter how mild or extreme the pain is, it can eventually grow into something more dangerous. So here are some natural, easy to practice and drug-free solutions that can provide you relief from neck and shoulder pain.
1. Take breaks
If you are into regular desk jobs and have to sit in front of a computer for long hours then try to take short breaks. It is not that difficult as such. If you get up from your seat to address a nature’s call or attend a personal call or even to meet or greet someone, then do 2 to 3 rounds of neck and shoulder rolls. That’s it! Such mini breaks if utilized wisely, can do great miracles in bringing relief from neck and shoulder pain.
2. Rest and sleep well
If you are into taking naps then make sure that you are resting on a right kind of surface. Buzzing off on a desk or chair or sofa can cause neck or shoulder pain. The same applies for sleeping too. Sleeping on a firm mattress can keep the upper body symmetrical and away from pain.
3. Hot shower
A hot shower after a tiring day seems to be ideal. And it definitely is. Hot shower can give you relief from muscle stiffness and tension. It can also boost oxytocin levels. Basically it soothes your stress and gives relief from pain.
4. Ice pack trick
If you are experiencing extreme neck and shoulder pain, then try the ice pack therapy. It numbs the area and inflammation that causes pain. Do not let the pack rest on any part for more than 15 minutes. Practice ice pack therapy for 2 to 3 hours in a day.
5. Gentle stretching
If you are not that much into core exercising then it is advisable to perform stretching on every day basis to keep neck and shoulder pain at bay. Besides, if you are already suffering from the pain, then try gentle stretching to get relief from the ache. Do not push yourself. Small reps for short duration of time can be useful and safe.
What better than yoga to be flexible! Practicing yoga every day can not only keep you away from pain but can make your body flexible and improve blood circulation that can help you to reduce the intensity of pain.
Visiting a professional massage center or spa can definitely be useful in bringing relief from pain. Home massages can also work. Apply any pain relief ointment or lavender oil and massage the affected area gently for 15 to 20 minutes then have a hot shower and you will feel relaxed and relieved.
One of oldest and most reliable natural pain relief therapy is physiotherapy. Do not hesitate to turn to physio-devices in case of chronic and acute pain.
Our wrist also termed as the carpus or carpal bones is a complex joint that bridges the hand to the forearm. Since it undergoes a lot of repetitive motions every day, when it exceeds its limit, pain or injury is bound to happen. One such progressive condition called ‘Carpal Tunnel Syndrome‘ develops when one of the major nerves to the hand — the median nerve, gets pinched or compressed.
Carpal tunnel syndrome (CTS) is a common neurological disease with the prevalence of 2.7%–5.8% in the general population says in the group study from Central India. It is the median nerve that controls the movement and feeling of our thumb and other fingers, except the pinky and a slight pressure in it, can cause us this syndrome. But, then how to confirm whether it is carpal syndrome and not just a regular wrist pain?
Check out for the following carpal tunnel symptoms:
The symptoms of carpal tunnel syndrome, tend to develop gradually over time with the first symptoms often appearing during the night, or on waking up in the morning.
❖ Tingling, burning, or itching and numbness in the palm of the hand and the fingers, especially the thumb and index finger.
❖ Losing grip strength and difficulty in grasping things or forming a fist
❖ Typing, opening and performing other such small actions become challenging
❖ Holding things for a prolonged period of time such as a book or a phone becomes difficult
❖ Occasional shock-like sensations that one feels like shaking it away
❖ Spreading symptoms all over to the hand and shoulder
❖ Loss of sensation in extreme cases or if left untreated
Causes of CTS:
❖ overuse of wrist in doing repetitive movements
❖ pregnancy, menopause, or overweight
❖ repeated use of vibrating hand tools
❖ work stress
❖ gout or any type of arthritis
❖ hypothyroidism, or an underactive thyroid
❖ diabetes or any other health conditions
❖ trauma, such as dislocation or fracture of the wrist
❖ structural problems in the wrist joint
❖ a cyst or a tumor in the carpal tunnel
❖ any kind of swelling or inflammation around the tendons
Carpal tunnel treatments:
❖ As a self-care, you can start by soaking your wrist in an ice bath for 10-15 mins. For the pain that wakes you up at night, shake your wrist gently and sleep keeping it in a hanging position over the side of your bed.
❖ Get proper rest and take a break from activities that trigger the pain or worsen the symptoms
❖ Wear a wrist brace or splint to support your wrist and prevent it from bending or twisting at night.
❖ Take steroid injections if necessary to reduce the inflammation and severity of other symptoms
❖ Perform carpal tunnel exercises and wrist-strengthening yogas to reduce the pressure on the median nerve and boost your grip
❖ Try electrotherapy, It’s ultrasound device uses sound waves that causes mechanical vibrations on your hand and wrist thus stimulating the blood flow and help relieve the pain of CTS, accelerating natural and faster healing.
Few simple cares like not gripping too hard or overstressing your wrists, wearing wrist splints, keeping your keyboard at the wrist level, healthy diet, exercises etc. can prevent you from developing carpal tunnel syndrome.
With all the time our heads bent low over computers and cell phones, what we ignore the most is our neck, which is bearing all the weight of our head. Every 10° tilt forward, adds the pressure of about 10 pounds on the neck.
Later, he begins the nagging pain that impairs the ability to perform even our daily activities. A slight ache may be due to a strain but a prolonged one can be an indication of something very serious condition like Cervical Spondylosis.
Cervical spondylosis is a condition where an abnormality is seen in one or more discs, the cushion-like substance that lies between the neck bones. It most often leads to a stiff neck, severe neck and shoulder pain, and occasional headaches. In extreme cases, the pain may extend to the arms and hands and base of the skull. In India itself, 20% of people having neck conditions fall in the age group of 16-34 who neglect treatment considering it to be a minor strain.
Neck Pain Causes
Cervical spondylosis generally causes because of degeneration and wear-and-tear of the cervical spine over a long period of time. Ageing is the most common cause of neck pain, while, engaging into some strenuous activities like lifting heavy objects, neck injury, practising martial arts, performing dance or gymnast etc., are counted as other neck pain reasons. Since the constant pain in neck can be annoying, we have some pain management tips i.e. some dos and don’ts that you must follow so as to avoid turning your neck pain into something major.
1. Watch your posture while sitting, working, sleeping etc. Correct your posture and maintain it. Sit erect and keep your neck in a neutral position.
2. Use an appropriately sized, comfortable pillow, neither too big nor too small.
3. Take a break from work in between and stretch your neck upwards, downwards and sideways to relieve pressure and strain on the structures within the neck.
4. Make sure your computer screen is at eye level and rest your wrists on the table or the elbow on the chair while using the computer to give comfort to your neck.
5. Check for bike shock absorbers often and use smooth roads to avoid sudden jerks on your neck.
6. Wear neck belt to support your painful neck if necessary.
7. Practice cervical spondylosis exercises at home to strengthen the neck muscles and improve the flexibility of your neck.
8. Take high fibre content diet like vegetables, fruits, containing zinc, omega3 fatty acids to have better healing or relief from neck pain.
9. Use a neck massager to loosen up the stiff neck muscles.
10. Make use of physiotherapy tens machine as a cervical spondylosis home treatment option, which is safe, sound, natural, non-invasive and 100% effective than any other neck pain remedies.
1. Don’t hang your head too low for more than 10 minutes no matter what you are doing.
2. Don’t put your hands under the head while sleeping.
3. Don’t talk on the phone, leaning your head to one side or the other.
4. Don’t lift any heavy weight or do any strenuous cervical exercises all of a sudden.
5. Don’t roll your neck as it will grind your neck bones together.
6. Don’t try any hardcore massages, since it will only worsen the neck condition.
7. Don’t use neck collars for too long.
8. Avoid cold exposures and cold bath. Keep your neck warm and covered during the cold.
9. Avoid citrus fruits, egg, tomato, potato, since they can precipitate pain.
10. Don’t go for any random spondylosis treatment at cheaper prices.
Keeping in mind the above dos and don’ts will prevent you from developing any serious neck pain conditions. Take care of your neck. Nod yes to good health!
Our knee joint being one of the complex joints in the human body, the pain and discomfort felt in it can vary a lot. You may have felt an achy pain in the back of your knee many times and taken it lightly because for us, knee pain is only one.
Our knee is one of the most injury-prone joints. It is a complicated mix of bones, cartilage, ligaments, and tendons that can break, strain or tear which is enough for a persistent knee pain to develop. So then, why does the back of the knee hurt? What can be done about it? Let’s understand all.
Causes of pain behind the knee
Behind knee pain (also known as posterior knee pain) is a common form of ache that people experience from time to time. It may heal on its own or can turn chronic if not taken care of. For that, you got to understand the pain first. Try to figure out the point on the back of your knee from where the pain exactly is coming from? Watch out for blood clots, clicking sound, lump, numbness and weakness in the leg, fevers and redness associated with swelling as the symptoms of each condition are different. Following are the possible reasons why the back of your knee hurts.
- Leg Cramps
Overuse of muscles without being stretched make them tight, which causes cramp. The thigh or the calf muscles near the knee are the areas where cramp occurs the most. Leg cramps can also be due to dehydration, infection, nerve problems, and pregnancy. It is a sudden, painful spasm of the muscle which lasts for a few seconds or minutes and after it resides the muscle become sore for a few hours. Gentle stretching and massaging the leg muscle or placing heat pad can help reduce the pain and soreness.
- Meniscus Tear
Each of our knees has 2 menisci – horseshoe-shaped pieces of cartilage that cushion and stabilizes the knee joint. A sudden trauma on a knee, fall or twist can cause the posterior portion of the meniscus to tear, inducing pain all over the back of the knee. Some may even feel a “pop” along with pain, stiffness, fatigue, and locking of the knee. Rest, ice, compress and elevation of the affected knee can help alleviate the symptoms and allow it to heal faster.
- Arthritis and Gout
The natural wear and tear of the cartilage of the knee joint can cause pain in the back of the knee which is called Osteoarthritis which is a degenerative disease and is common among people. Even autoimmune diseases, such as lupus and rheumatoid arthritis, inflammatory arthritis like gout, can cause pain behind the knee. The symptoms include loss of motion or difficulty bending the knee, inflammation, stiffness, fatigue etc. Exercises, hot and cold therapy, active life all these help in managing the arthritis pain.
- Baker’s Cyst
A swollen lump or a pocket of fluid that builds up in the back of the knee, leading to pain and swelling is Baker’s cysts. The synovial fluid that acts as a lubricant for knee joint when is produced in a large amount, builds up and forms a cyst. As the cyst grows, it shifts to the surrounding muscles or put pressure on tendons and nerves, and when it bursts, the pain becomes unbearable. Physical therapy can help heal Baker’s Cyst.
- Hamstring Tendonitis
While walking, running or doing sudden movements, stiffness of sharp pain that is felt behind the knees eventually subsides a few minutes and comes back indicates that you may have tendonitis in your hamstring. Athletes are more prone to develop this. Due to the overuse and repetitive motion of hamstring muscles, a strain or cramp occurs commonly and ultimately develops into tendonitis. Hamstring exercises, knee braces etc. may help.
There are even other causes of pain in the knee joint like the Jumper’s Knee, Ligament Injury (ACL or PCL), Deep vein thrombosis (DVT), trauma etc. Whatever the reason may be, although the above-mentioned remedies like hot and cold therapy, R.I.C.E, exercises etc. may help, chances are you may feel pain in the back of the knee again. Hence, to treat your knees without any surgery or side effects, you need one effective and permanent solution – Electrotherapy. Devices like SONICTENS or Combo3 Plus are designed specially to help you with any kind of knee conditions, pain-free and naturally.
Today’s lifestyle is 9 hours of sitting in front of the computer and other hours on mobile and what we get out of it in the end? Neck and back pain.
There is nothing to blame but our sedentary lifestyle for all the aches and pains. Today, we have no time for anything healthy, be it taking a walk, eating or sleeping, but have time for browsing or scrolling things on computers, laptops or mobile. Sitting or lying, we are constantly into any of them so engrossed that we even forget to take a break or stretch a bit due to which it is our back and neck that suffer the most.
Due to ignorance and stressful schedule, the minor backache and pain in the back of the neck that you might be feeling sometimes can turn into chronic pain for a long time. But, there are solutions to every pain and discomfort and before discussing the treatments, here are the possible causes of neck and back pain.
- Poor posture
- Lack of muscle stretch
- Constant use of mobile and computer
- Disc herniation
- Sprains and strains
- Trauma or injury
Now, let’s see some simple yet effective neck and back pain home remedies that need a very less effort and time from your side.
Take a break
You might wonder how taking a break can be a remedy? Well, guess what, taking a break from your stressful schedule, stretching your muscles, moving around, and relaxing, all these can actually bring down the intensity of neck and back pain to an extent you cannot imagine as the muscles won’t get stiff and there will a good blood circulation as well. Remember, workloads can be postponed but health cannot.
The old traditional Chinese treatment method, acupuncture involves the insertion of fine sterile needles into specific points that run along lines of energy called meridians. The energy, which the Chinese call “qi” (pronounced “chee”) flows in a healthy, harmonious body and when it gets stuck somewhere, we feel discomfort in that particular area. Hence, the purpose of inserting needles into the points is to break that knots and get the qi flowing again. Acupuncture works well for chronic pain as it goes deep into the issue.
Another excellent remedy for neck and back pain relief is a good, deep massage. Those stiff muscles and ligaments of your neck and back need a relaxation now and then and what can be better than a pair of hands of a professional masseur? Seek someone who knows the pressure points well so that backache and pain in the back of the neck, both goes away.
fitness, sport, training and lifestyle concept – smiling couple stretching outdoors
The more you keep moving, the healthier you will be. Don’t just lie down because you have back or neck pain, it will only cause more stiffness. Exercise regularly. Practice neck and back pain exercise focusing on improving their strength, mobility and flexibility.
Ultrasound & TENS therapy
Why take two different treatments for neck and back pain when you can treat both using one device? Yes, SONICTENS, an electrotherapy machine that is a combination of therapeutic ultrasound and TENS unit, is one compact and sleek device that can work on multiple painful conditions. They help the brain produce its own painkillers called endorphins which ultimately eliminates the nagging neck and back pain well and good, naturally without any side effects.
No matter what treatment you opt for, neck and back pain will keep coming if you don’t make necessary changes in your habits and lifestyle like maintaining a good posture, keeping your neck and spine in an aligned position, adjusting the monitor height and keyboard placement to your level, limiting phone or laptop usage, stretching in between, moving around etc. After all, care today is healthy tomorrow.