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WHAT TO DO IF YOU HAVE ANKLE SPRAIN?

An ankle sprain is an injury to the ligaments that connect the bones of the leg to the foot. The injury typically happens when you accidentally twist or turn your ankle in an awkward way. This can stretch or tear the ligaments that hold your ankle bones and joints together. All ligaments have a specific range of motion and boundaries that allow them to keep the joints stabilized. When ligaments surrounding the ankle are pushed past these boundaries, it causes a sprain. You should call your doctor right away if you sprain your ankle. Your doctor can determine the severity of the injury and recommend a proper course of treatment. It can take several weeks or months for a sprained ankle to heal completely. You may have a sprained ankle if you notice the following symptoms in the ankle: ·tenderness ·pain and swelling ·inability to put weight on the affected ankle How is it diagnosed? Your doctor will perform a physical exam to determine which ligaments have been torn. During the exam, your docto…
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EXERCISING IN RHEUMATOID ARTHRITIS

When in you are in pain, getting list of exercises from your physiotherapy doctor and building fit musculature is the last thing on your mind! But believe me exercises have a great role, not only in reducing pain but also to avoid deformities and joint complications that may arise with arthritis. In this article, I am going to discuss about how we can prevent joint deformities and pain in small joints of hand and feet.
Before we do that, let us have a quick view of how exercises can help you in arthritis and save your joints.  
(Benefits of exercises) Regular exercises mean, ├╝Less pain from arthritis:- ·Exercises help in improving blood circulation, more blood flow means more nutrients and oxygen to working muscles and joint. Improved blood flow helps removing toxic products from the tissues. ·Working muscles are more flexible and stronger. Stronger the muscle less is the pressure on the joint and this in turn slows down joint wear and tear.  ├╝Stronger bones:- ·Studies prove that when the …

3 SIMPLE STRETCHES TO AVOID ROUNDED SHOULDERS

As a physiotherapist, rounded shoulders is one of the most common postural problems that I see with my patients.

Having rounded shoulders is when the resting shoulder position has moved forward from it’s ideal alignment. 

Posture is an example of how a person's habits can affect their physical body. Conditions such as text neck and rounded shoulders are some of the most common ways poor posture begins. Any activity that causes the body to look down and forward for long periods of time can contribute to slumped shoulders. Daily tasks that may contribute to rounded shoulders include: using a smartphone or tablet or laptopsitting for long periodsdriving a vehiclebending over repeatedlycarrying heavy objects all dayThe risks of rounded shoulders include the negative impact on health and appearance. This can be very harmful for the body if left untreated. Increased stress on the shoulder joints can cause pain around the neck and upper back. It is best to correct rounded shoulders by adjustin…

4 EASY WAYS TO REDUCE EFFECTS OF SITTING

4 EASY WAYS TO REDUCE EFFECTS OF SITTING We are at a crisis point. Our lifestyles have changed so much in the past few years that our bodies are not able to keep up with our economic evolution. We need to think seriously about chairs… Recent studies show that if you sit for 7 hours a day or more, you are twice as likely to develop diabetes and cardiovascular disease, and are 13% more likely to develop cancerwhich are similar to tobacco smoking.. These are the grim facts of sitting and we need to focus on developing strategies to reduce our sitting time to improve our health. So here are 4 easy steps to reduce effect of "New Smoking"
1. Get your steps up in your everyday life.

Just the process of moving your muscles increases blood flow and gets endorphins flowing. We need to change the attitude about our workout from something that emotes image of lugging a gym bag at 6am to overall strong and fit lifestyle. Park the car one station earlier and walk the extra 15 minutes, pick your k…

Love hiking??..Take care of your knees newbies..

Oh yes! Hiking is new cool! Many of us, otherwise couch potatoes are finding their way off to treks on weekends.. It is definitely a very good idea to burn those extra calories from "extra cheese burgers". But guys watch out for your knees.
As with many of us, exercising on weekdays is not always possible due to hectic schedule. So, practically you are losing muscle mass by inactivity on weekdays, sitting for more than 6 hours a day has lot of negative effects not only on heart and lungs but also on muscular-skeletal systems.
And it doesn’t end there; performing physically challenging activities needs lot of muscle strength and endurance, when you have poor strength; the stress starts coming on joints in motion and their degeneration starts faster.
Hiking in particular needs lot of muscle strength in quadriceps and hamstrings muscles of the knee. When these muscles are stronger they can take care of portion of load coming on the knee, this ensures improved physical perfor…

What to look for in an office chair?

Average desk bound fellow spend 40 hours per week sitting in chair, they’d sum up to approximately 1900 hours over the course of a year. Multiply that by the average number of years a person works, and it’s easy to see that a large portion of one’s life is spent in an office chair. Some people are spending more time in front of a computer than they spend sleeping. So, it only makes sense to have an office chair for both the office and the home that is comfortable and supportive. Lower back Support:A good office chair will have support for the lower back. Some of the better ones will even have an adjustable lumbar support that allows the user to fit the chair to their lower back. This is important in preventing back strain and sciatic nerve irritation. Adjustability: The best office chairs have at least five adjustments. Important features that should be adjustable include Lumbar support Arm width and height Seat back width and height Seat and back angle There are many benefits to having a g…

Going for stilettos? Think again..

 Going for stilettos? Think again.. The perfect, pointy pair of 4-inch heels can make any outfit, but with this style comes much suffering. High heels have the stigma of being bad for health, but this barely stops you from wearing them occasionally and often daily. We often make sacrifices for foot fashion, but at what price? Studies have shown that these towering shoes can be costly in more ways than one, taking their toll on your spine, hips, knees, ankles and feet, while altering your posture and gait. Here's how they affect different parts of your body—and why that's something you might not want to stand for anymore. Feet • Normally your feet act like weight-distributing shock absorbers, cushioning your skeleton from forces of body weight. These engineering marvels fail once you wear high heels and. ..ouch! You've shifted much of your mass onto the balls of your feet and your tiny, delicate toe bones.       • The higher the heel, the bigger the impact: One study found that…