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Tag: physical therapy

  • Is Pilates Good for Bad Knees

    Is Pilates Good for Bad Knees

    The insurance benefits and plan that I currently hold includes vision and fitness coverage, which is a phenomenal choice for me as I am in physical therapy for a torn meniscus in both knees. Using specific knee recovery equipment as well as tailored stretches, I am putting off surgery for a little while longer. Or, as an orthopedic said, “You have a few more miles on those knees before you need surgery.”  

    Along with physical therapy, I have begun working out again in the gym as the membership of the gym is completely covered under the fitness benefit. Naturally, I am not doing any exercises that put stress on my knees, but I am focused on strengthening my core and upper body. With only a few more sessions of physical therapy, I am considering adding Pilates to my workout routine. Firstly, I need to know if Pilates is good for bad knees as the meniscus will not be healed, but the muscles around them will be strengthened to support the injuries.

    According to a report done by CNN Health, “Knees absorb about 1.5 times your body weight while walking on level ground. That jumps to 316% of your body weight while climbing stairs and 346% while descending stairs… To stave off knee pain, you primarily need strong quadriceps, hamstrings, glutes and calves… The low-impact, simple movements of Pilates were found to improve people’s mobility, gait and postural stability,”.

    Based on this report, the following are some recommended Pilates exercises that may be helpful:

    • Shoulder bridge prep
    • Half roll-down
    • Squat
    • Straight leg raises
    • Standing hamstring curl

    Because Pilates is a low-impact workout that strengthens core muscles, improves balance and stability, it can assist in relieving pressure on knee joints as well as a beneficial form of exercise for people with knee pain or problems.

    However, some moves may not be suited for certain injuries or conditions. For example, I am absolutely unable to do squats with my torn meniscus injuries, but I am able to handle the others. Most importantly though, I am always sure to get advice from my healthcare team first before implementing anything new to my exercise routine.

    *Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional medical or psychological advice or support. Seek immediate and appropriate care from a healthcare professional should you or a trusted loved one deem it necessary.

    What is the best exercise for damaged knees?

    Now that we have determined that Pilates is beneficial to add to an exercise routine if you have damaged or injured knees, let’s see what the medical professionals have to suggest in addition to what we have already discussed.

    An orthopedic sports rehab facility discusses how to best approach exercises for damaged knees, “Following a well-structured conditioning program will also help you return to sports and other recreational activities.

    Strength: Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.

    Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.

    Target Muscles: The muscle groups targeted in this conditioning program include:

    • Quadriceps (front of the thigh)
    • Hamstrings (back of the thigh)
    • Abductors (outer thigh)
    • Adductors (inner thigh)
    • Gluteus medius and gluteus maximus (buttocks)

    Length of program: This should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your knees. Performing the exercises two to three days a week will maintain strength and range of motion in your knees,”.

    I’m eager to share my experience incorporating Pilates into my knee rehabilitation journey. It’s been incredibly rewarding, as I’ve noticed an increase in flexibility and a decrease in discomfort. A Pilates workout encourages slow, controlled movements focusing on alignment, which has been fantastic for my knee recovery. I’ve learned to listen to my body, modifying exercises when needed and ensuring I’m avoiding any potential strain.

    In addition to Pilates, swimming has also been recommended to me. The buoyancy of water reduces the impact on my knees while providing a full-body workout. Engaging in these low-impact exercises has helped me stay active and maintain my fitness levels without compromising my knee health.

    How to exercise with bad knees to lose weight at home

    Unfortunately, since my knees have forced me to be less mobile, inactive, and I am making far fewer trips up and down my stairs than I used to, I have gained some unwanted weight. Although I am back in the gym working out, I cannot do all of the most effective weight loss exercises like those in a cardio workout.

    Again, if I can focus on low-impact workouts like Pilates, cycling, swimming, or water aerobics, I might have better luck in losing the extra pounds gained by resting my knees.

    Furthermore, incorporating mindfulness practices such as meditation or yoga can also complement your rehabilitation journey. These practices not only promote mental well-being but may also assist in managing pain, improving flexibility, and supporting overall recovery.

    Additionally, by changing my diet to be geared towards anti-inflammatory benefits is crucial. Foods rich in omega-3 fatty acids, like salmon and walnuts, or those abundant in antioxidants, such as berries and leafy greens, can support joint health and potentially aid in weight management.

    Engaging in a supportive community, whether online or in person, can provide motivation and encouragement. Sharing your experiences and learning from others who are also dealing with knee issues can be incredibly empowering and offer new insights into diverse rehab strategies.

    Lastly, working with a certified personal trainer who specializes in injury recovery and preventive care has customized a fitness plan that aligns with my evolving needs, ensuring each session is both safe and effective.

    Is Pilates good for bad knees

    In conclusion, navigating knee injuries requires a multifaceted approach that includes strength-building, low-impact exercises like Pilates, mindful practices, and a supportive diet. Remember to embrace each small victory and remain patient in your recovery journey. By focusing on both physical and mental well-being, you can enhance your quality of life and work towards optimal knee health.

  • Difference Between Sciatica and Peripheral Neuropathy

    Difference Between Sciatica and Peripheral Neuropathy

    Living with a chronic pain condition such as sciatica problems or peripheral neuropathy can be exhausting and challenging to deal with from a mental health standpoint.

    Sciatica and peripheral neuropathy are two very different conditions that can cause chronic pain in the lower extremities. Sciatica is a form of radiculopathy, which is a disorder of the spinal nerve roots that commonly results in pain and numbness along the sciatic nerve. This pain typically radiates from the lower back and down one or both legs and is usually worse when sitting. In addition, a herniated disc, spinal stenosis, or a degenerative condition in the spine can cause sciatica.

    Peripheral neuropathy, on the other hand, is a disorder of the peripheral nervous system, which is the network of nerves that connects the brain and spinal cord to the rest of the body. Peripheral neuropathy typically presents as pain, numbness, and tingling in the hands and feet.

    When distinguishing between sciatica and peripheral neuropathy, there are a few key differences to be aware of. First, the pain associated with sciatica is usually worse when sitting and can often be relieved by changing positions or standing up.

    On the other hand, the pain associated with peripheral neuropathy is typically more consistent and may be accompanied by sensitivity to touch, such as when wearing socks or shoes. In addition, sciatica is usually felt along the sciatic nerve, which runs from the lower back through the buttocks and down the back of the leg, while neuropathy can affect any nerve in the body.

    Should you find yourself “behind the gun” of your sciatica nerve pain, some of the best ways to treat sciatica pain and prevent sciatica in the future are through:

    • Physical therapy
    • Massage
    • Daily stretching

    *Always remember information within this article is meant for entertainment purposes only and is in no way a replacement for professional medical or psychological support. Seek appropriate advice from a healthcare professional should you feel it necessary.

    Immediate relief for sciatica pain

    Alternating from heat to ice is one therapy that provides immediate relief from sciatic nerve pain. Ice helps reduce inflammation, while heat encourages blood flow to the painful area (which speeds healing). Heat and ice may also help ease painful muscle spasms often accompanying sciatica.

    Massage is also an immediate pain relief solution to provide relief from sciatica pain. Utilizing the power from massage chairs can also provide relief from sciatica. Massage chairs, like a masseuse, use various massage techniques to help reduce inflammation, loosen tight muscles, and improve circulation. The action of massage will reduce stress and, in turn, reduce the severity of sciatica pain. Massage chairs are a great way to get relief without leaving your home, especially if you suffer from chronic pain.

    Stretching and strengthening exercises are also great options to relieve sciatica pain immediately. Stretching can help reduce muscle tension that may contribute to the pain. In contrast, strengthening exercises can help support the lower back and improve stability to help prevent further episodes of pain.

    Sometimes, if the sciatic nerve in the pelvic region (hip) is damaged, it may cause foot pain along the top of your foot with some weakness. Foot massagers can be a great way to alleviate foot pain caused by sciatica. Foot massage helps to improve circulation in the feet and can reduce inflammation, allowing for better healing.

    How can I massage my sciatic nerve at home?

    If you are able and have no one to assist or do not have a massage chair, begin with the following:

    • Wrap your fingers around your sides
    • Using your thumbs, try to apply firm and steady pressure toward the spine on the outer edges of the muscles
    • Keep your thumbs around four inches apart
    • Repeat the technique and apply pressure without causing any discomfort

    Massage chairs offer an effective and convenient way to relieve sciatic nerve pain at home. The chairs use various massage techniques, such as kneading, rolling, and tapping, to help reduce tension and inflammation in the muscles surrounding the sciatic nerve and, in turn, releases pressure on the nerve and reduces the intensity of the pain.

    In addition, massage chairs use heat therapy to help increase circulation and reduce stress. Heat therapy encourages the body to release endorphins, which are natural pain relievers that reduce the severity of sciatica pain.

    Massage chairs also provide targeted relief for specific areas of the body, such as the lower back and buttocks, which is especially beneficial for those who experience pain in these areas due to sciatica.

    Does sciatic neuropathy go away?

    The good news about sciatic pain is that it usually goes away independently with time and some self-care treatments. In addition, the majority of individuals (80-90%) who experience sciatic pain are able to manage their symptoms without the need for surgery. However, that is not always the case. Some people have to deal with this condition on a chronic level, and it is not going away anytime soon.

    With proper care, such as stretching and strengthening exercises, massage therapy, heat or cold therapy, and over-the-counter pain relief medications, many people are able to find relief from their sciatica within a reasonable amount of time. In addition, engaging in regular physical activity, avoiding sitting for long periods, and maintaining a healthy weight can help reduce the risk of future episodes of sciatica.

    Difference between sciatica and peripheral neuropathy

    While the pain and sensations associated with both conditions can be very similar, it’s essential to be aware of the differences and seek medical attention if you’re experiencing any of these symptoms. An accurate diagnosis is critical to finding the most effective treatment plan to relieve pain and other symptoms.

    Overall, massage chairs can provide an effective and convenient way to relieve sciatic nerve pain at home, using a variety of techniques to help reduce tension, inflammation, and stress while also providing targeted relief for specific areas of the body.

    *Always remember information within this article is meant for entertainment purposes only and is in no way a replacement for professional medical or psychological support. Seek appropriate advice from a healthcare professional should you feel it necessary.

  • How to Determine if Its Muscle or Bone Pain

    How to Determine if Its Muscle or Bone Pain

    For many people, it is sometimes difficult to distinguish between bone and muscle pain as they usually affect similar areas of the body and have similar degrees of intensity. In general, pain in bones will feel sharper, deeper, and more debilitating than muscle pain.

    Initially, the best suggested course of action would be to schedule an appointment with a health care professional first before determining what type of “pain” you are experiencing and thus deciding on what therapy will best suit the needs of the injury.  

    The health care pros that might choose to go through a “Movement Science” program are prepared for the work as well as the many challenges facing patients with chronic pain in either the muscles, bones or nerves. Academic preparation in this field provides a foundation for a wide range of careers in fields including, but not limited to, exercise physiologists, personal trainers, fitness managers, worksite wellness coordinators, physical therapists, physical therapist assistants, athletic trainers, and group exercise instructors. A good program will meet the needs of both students seeking career training programs leading to an industry-accepted credentials/certificates (for physical therapy assistants) and those seeking to transfer to a four-year institution (for physical therapy or orthopedics).

    The American Academy of Orthopedic Surgeons reports findings that the most common causes of fractures are: 

    Osteoporosis is a “porous bones” disease that is more common in older adults, with causes that include hyperthyroidism, menopause, cancer treatment with anticancer drugs or radiation, and a family history of osteoporosis. However, it is not necessarily painful unless and until a collapsed vertebra or a fracture occurs.

    Most do not show symptoms, so watch out for early signs of:

    • Severe pain in the back
    • Height loss
    • Hunched or stooped posture
    • Bone injury caused by bruising or minor falls

    Trauma that results from a motor vehicle accident, a sports injury, or a hard fall.

    Bone stress also termed a stress fracture is caused by over usage of a muscle.

    Symptoms of fractures:

    • Intense sharp pain at site of injury
    • Inability to move injured area
    • Bruised
    • Deformity 

    Difference between bone pain and nerve pain

    There is not a direct test that will be able to tell what the difference is between muscle, skeletal, or nerve pain. Health pros such as physical therapists have ways to decipher the difference during an assigned exercise or activity.  

    Nerve – burning or stinging sensation that could be isolated or spread to other parts of the body during activity and is usually accompanied by a loss of strength, coordination, or sensation.

    Skeletal – pain usually occurs while doing weight bearing activities, sudden movements, or sustained inactivity and can be sharp, dull, pressure, or throbbing. If it is a fracture, pain is typically sharp, while it may be dull and achy should it be a bruise on the bone.  Pain could be caused by disorders of bones, joints, muscles, tendons, ligaments, bursae, or a combination.

    Muscle – sharp, tear or pulling sensation which occurs throughout the range of motion or during the transition from inactivity to activity. Muscle trauma usually results in impaired function, weakness, instability, or loss of coordination.

    Muscle injuries are most common in athletes or those involved in high demand sporting activities. However, they could happen as a direct result from a fall, or an external force such as a tackle or a vehicle accident. 

    Muscle injury symptoms:

    1. Stinging pain that may become duller over time
    2. Soreness
    3. Swelling or inflammation
    4. Redness
    5. Impaired movement at site of injury

    Muscle injuries are usually determined by physical exam and may require imaging tests such as an ultrasound or an MRI. Treatment involves cold or heat therapy, physical therapy, exercise, and light stretches (if tolerable), as well as over-the-counter pain relievers and plenty of rest.

    Fibromyalgia is a type of muscle pain that causes widespread intense pain across the body, affecting sleep habits, which could and does cause mental as well as emotional distress.

    Tendon and ligament pain is often less intense than bone pain and is worse when the affected tendon or ligament is stretched or moved, usually relieved by rest. 

    Bursae pain can be caused by trauma, overuse, gout, or infection. Bursae are small fluid-filled sacs that provide a protective cushion around joints. Usually, pain is worse with movement involving the bursa and is relieved by rest. 

    Joint pain (called arthralgia) may or may not be related to joint inflammation (called arthritis). Arthritis may cause swelling as well as pain. A wide variety of disorders can cause arthritis, including inflammatory arthritis (such as rheumatoid arthritis), osteoarthritis, infectious arthritis, gout and related disorders, autoimmune disorders and vasculitis disorders, osteonecrosis , and injuries affecting the part of a bone inside a joint. 

    Arthritic pain can be new (acute, for example, when caused by infections, injuries, or gout), or longstanding (chronic, for example, when caused by rheumatoid arthritis or osteoarthritis). Pain resulting from arthritis is typically worse when the joint is moved but usually is present even when the joint is not being moved. Sometimes pain originating in structures near the joint, such as ligaments, tendons, and bursae, seems to be coming from the joint.

    Some musculoskeletal disorders cause pain by compressing nerves. These conditions include the tunnel syndromes (for example, carpal tunnel syndrome, cubital tunnel syndrome, and tarsal tunnel syndrome). The pain tends to radiate along the path supplied by the nerve and may be burning. It is usually accompanied by tingling, numbness, or both.

    Sometimes, pain that seems to be musculoskeletal is caused by a disorder in another organ system. For example, shoulder pain may be caused by a disorder affecting the lungs, spleen, or gallbladder. Back pain may be caused by a kidney stone, abdominal aortic aneurysm, inflammation of the pancreas, or, in women, pelvic disorders. Arm pain may be caused by a heart attack (myocardial infarction).

    Again, please remember to always consult a physician or health care provider before determining your source of pain or course of action.