Monthly Archives: August 2017

Tips to Manage Hand and Leg Pain

After a hard day at work or even in the gym, we often face swelling or stiffness in our hands and legs, which is not only annoying but also ends up sapping the strength of it and diminishing our ability to carry out with the rest of the day. Ranging from a dull ache to a severe stabbing sensation, hand and leg pain affects all age groups. But what is overlooked are the simple steps that can be followed at home to ease and handle hand and leg pain at home.

1. Compress the pain

Strenuous physical activity often leads to swelling and inflammation in your hands and legs and a simple cold compress can be made at home by wrapping a bag of frozen peas or a few ice cubes in a thin towel. Apply this cold compress on the affected area for 10-15 minutes while keeping the affected area elevated. Doing this a couple of times a day can ‘compress’ the pain.

2. Epsom salt soak

Magnesium, which is an important electrolyte that helps in regulating nerve signals in our body, is present in this miracle worker. Fill a bath tub with hot water and add half a cup with Epsom salt and soak the affected hand or leg for 15 minutes to reduce pain, swelling, inflammation and also works as a natural relaxant. Repeating this 2-3 times a week is sure to reduce pain and increase the flexibility of hands and legs to perform routine tasks with normal strength.

3. ‘Exercise’ the pain away

Repetitive activities like typing, knitting etc. need to be done by taking a 5 minute break every hour to bend your fingers forward and then backwards followed by rotating the wrists clockwise and then anticlockwise. Flexing your wrist back and forth and then wiggling all the fingers of both your hands ensures that the movements of the joints remain smooth which decreases the chance of stiffness and pain. Stretching your achy leg muscles can do wonders for relieving the pain. Perform calf stretches by holding the back of a chair while standing on your toes and holding the position for a few seconds, before lowering it back to the ground. Repeat this a few times and avoid overstretching for instant relief.

4. Massage can keep the pain at bay

Gently rubbing or massaging the painful area enhances the blood flow and hence provides relief. Firmly hold on to the painful area and push your fingertips deep into it for 10-15 and then release a repeat a few times to relieve pain caused due to muscle cramping. But it should be kept in mind to massage with clean hands and to stop immediately if it seems to cause pain to the person suffering from leg or hand pain.

5. Drink to numb the pain
And by that, we mean water! A lot of times the main reason of muscle cramps in your legs and hands boil down to a very simple factor: dehydration. Throughout the day, when your body sweats, you lose a lot of water and electrolytes like potassium, calcium, magnesium, chloride and sodium, which leaves your body depleted, causing muscle cramps. Hence consume at least 8-10 glasses of water a day and say goodbye to leg and hand pain!

 

How to Prevent Knee Injuries

Your knees are more delicate than you think. Vulnerable to wear and tear, the knees can be prone to pain and injury if we don’t take measures to protect them before exercising. With that said, here are some useful tips for protecting your knees and preventing knee injuries.

  • Be extra careful with stairs
    Bounding up and down stairs puts a huge amount of strain on your kneecaps, and should be avoided unless you’re in fantastic shape. Instead, you should gently walk up and down stairs, holding on to the railing for support.
  • Invest in a knee support brace
    If you really want to protect your knees when you exercise, investing in a knee support brace is an excellent idea. These braces will surround and support your kneecaps by applying pressure at the right places around the knee. These can both protect knees and prevent injuries, and they can also act as vital support after a knee has been injured. Choose something in a breathable, washable fabric for the best results.
  • Maintain a healthy weight
    Putting on excess weight is not only unhealthy for your heart and other major organs, it also puts unnecessary pressure on your knees. Even putting on a few extra pounds can pile on the pressure on your knees when it comes to doing routine activities like walking or climbing stairs. The good news is, this can be reversed by simply losing the weight.
  • Be careful where you walk
    If you have injured knees or you have a condition like osteoarthritis, it’s best to avoid walking on uneven surfaces like grass or cobblestones. Instead, choose a smooth footpath that’s tarmac or concrete. This will lessen your chances of tripping and injuring yourself.
  • Watch your squats and lunges
    When doing these exercises, be very careful not to bend your knee more than the usual 90-degree angle. This means making sure your knee stays directly over your foot when doing lunges.
  • Strengthen your inner thighs
    The muscles at your inner thighs are extremely important for absorbing the impact when you walk, preventing that impact from reaching your knees. Any exercises that strengthen these muscles will also help your knees.
  • Take care when cycling
    If you like to ride a bike, be careful about the placement of your saddle. A saddle that is too low will force you to bend your knees more when peddling, placing undue pressure on them in the process. Instead, make sure your saddle is high enough so that your leg is straight when the pedal is at its lowest point.
  • Wear the right shoes
    Your knees need plenty of cushioning from the impact caused by them slamming down on the pavement when you walk. This can only be provided by a pair of good quality shoes that has adequate support for the arches of your feet. Make sure you replace old running shoes regularly, and choose styles that have a thicker sole for more cushioning.

Best Hip Stretches

After a workout is the ideal time to execute static stretches. Everyone is able to gain from exercise, and truly feel good whilst doing it. These sorts of stretching exercises are like those used in yoga. In reality, my problem was a ton simpler. A very good yoga class will create a difference, particularly for newbies. Actually, you ought to take the opportunity to incorporate a review of your favourite yoga articles when you are there, and help out future yogis that are looking for some shopping help.

You may be wearing your favourite barco scrubs whenever you have a quick break and participate in some very simple shoulder shrugs and circles. Be certain to hold this stretch for a minimum of 30 seconds. Just be certain you communicate and tell them once you’re able to truly feel a gentle stretch. Standing on a single foot causes leverage. Some of your initial agility will return. When you think about stretching, it is usually this kind of stretching that immediately springs to mind. A good idea is to seek advice from the doctor before opting to take chiropractic therapy. It’s excellent to keep in mind that treatment for sciatic nerve pain isn’t a quick-fix. If so then rather than panicking, you should learn about this surgery before undergoing it.

Top Best Hip Stretches Secrets

Clearly, the best method to take care of Crohn’s symptoms is to tackle Crohn’s itself. Especially, if you prefer to hit those glutes to get the best results. When you’re gaining weight, the heart will work harder and more difficult to pump blood to the extremities. Yoga asanas reduce the danger of injuries and enhances the total body posture too. Weak muscles can quickly experience fatigue on account of their deficiency of strength. Exercise is among the best things that you can do in order to help fight against osteoporosis.

 

Chronic Pain

In general, every living organism needs two basic things in order to operate indefinitely: nutrients and waste removal. Either one of them diminished causes aging and degeneration. Staying physically active and taking care of the body is something that everyone of us heard at least once in a lifetime. How about considering every day of your life as an investment in your health account? Following this paradigm, people would get healthier with the age, not sicker, the way they have been led to believe by the disease managing market. It is a propagated by allopathic medicine illusion that the health can be achieved and sustained only by means of chemical control. On the opposite, holistic medicine teaches that the body has natural ability to heal itself and that its intelligence is more powerful than man-made chemicals.

Just a few years ago I used to say that I want to change this broken SYSTEM. Now I know, the biggest problem is not the system, but the a person’s MINDSET. Many people would rather not participate in the healing process that requires some effort on their part; they want an immediate cure, something that will stop the annoying symptoms- the joint and muscle pain, the fatigue,etc. so they can continue on their path of self-ignorance and self-abuse. Holistic medicine promotes a healthy condition which is not conducive to disease by allowing the body to express its natural potential. That is a different path that can be taken by CHOICE. The holistic approach to life is something that you do every day whether you are healthy or sick. It is a lifestyle, a better quality of life. I know, that to a certain extent, the message I am trying to convey will fall on the deaf ear. I am at peace with that. The number of people spending thousands of dollars per year out of their pockets for alternative healing methods that are not covered by their healthcare plans are on the rise. That is a fundamental shift. And that is WHY I do what I do. I love saving my clients from expensive procedures, dangerous drugs, thousands of co-pays and deductibles. When your view about pain changes, it transforms how you approach treatment, and it determines the treatment.

According to Travell & Simons, 90% of pain originates in microscopic areas of imbalance in muscles called trigger points, not in disease or injury. If it was an injury, I wouldn’t be able to help my client restore normal, pain-free range of motion in one treatment session. This is excellent news, because it means that we can have significant, even total success in helping the body work its way out of chronic pain and limited movement, and treat non-injury types of pain without resort to drugs, surgery or a reduction in activity. While muscles cause pain and have to be treated, we use functional anatomy and coordinated movement approach to achieve faster and more comprehensive results by focusing on normalizing the range and the quality of the joints’ motions.So for all of you who are determined to find and eliminate the cause of your pain, rather than continue taking care of the symptoms, there is a light at the end of the tunnel. A mental paradigm shift opens up the world of hundred possible ways to add life to your years and add years to your life. As I’ve said earlier, it is a matter of CHOICE.