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Kinesio Taping Peroneal Tendon Sublaxtion

What is Peroneal Tendon Subluxation? Peroneals are two muscles and tendons that stretch along the outer edge of your lower leg. Specifically, the peroneal tendons are enclosed in a fibrous tunnel that is attached behind the outside ankle bone. Peroneal Tendon Subluxation occurs when there is damage or injury Read more

Walking or Running: Which is Better?

Walking and running are the most popular physical activities. Both are excellent aerobic exercises. Both help promote weight loss, improve your sleep, elevate your mood, boost your energy levels, decrease blood pressure and cholesterol levels and decrease the risk of cancer, diabetes, and heart disease. The debate Walking and running Read more

Treating Compartment Syndrome with Massage Therapy

A compartment is a section within the body that contains muscles, blood vessels and nerves. Anatomical compartments are surrounded by fascia, or fibrous tissue. Compartments are present in all our limbs. The Syndrome Compartment Syndrome is a condition where pressure within one or more of the body's compartments becomes high. Read more

Protect Your Knee From Sports Damage

Sports like football, hockey and tennis require you to run at different speeds, using varying acceleration. Many times, you have to change direction while your foot is placed firmly on the ground. This causes stress to your knees and stretches the ligaments around your knees. Sometimes, this results Read more

5 Olympic Sports That Will Enhance Your Fitness

Sports persons don't just have good bodies. They are also fit and healthy, thanks to the overall strengthening and toning effects of playing sports. If you want more than just a hot bod and be really fit, you need to start playing one of these Olympic sports. 1. Kayaking Read more

All You Need To Know About Patellofemoral Pain Syndrome (PFPS)

Patellofemoral Pain Syndrome, or PFPS, is a type of knee pain that happens around or under the patella. The patella is the kneecap or the roundish-triangular part that you can feel when you touch your knee in the front. It is also commonly called 'runner's knee' as it Read more

5 Olympic Sports That Will Enhance Your Fitness

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Sports persons don’t just have good bodies. They are also fit and healthy, thanks to the overall strengthening and toning effects of playing sports. If you want more than just a hot bod and be really fit, you need to start playing one of these Olympic sports.

1. Kayaking / Canoeing / Rowing


Sports like rowing, kayaking or canoeing provide a strong upper body workout. Like any focused upper body workouts, these sports also result in a slightly lower overall testosterone release. Lower testosterone means that you do not add bulky muscles to your frame, but remain toned. This high calorie burn job will melt all the fat while keeping your muscle mass intact.

2. Football


Football is one of the most effective cardio workouts. It builds tremendous stamina and is great for strong calves and glutes. Playing football keeps your body toned and not bulky.

3. RunningID-100149583

Runners typically maintain a metabolic rate that is 30-50% higher than an average individual. This means that running not only allows you to lose weight while you’re exercising, but also during the rest of the day, thanks to the increased metabolism.

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All You Need To Know About Patellofemoral Pain Syndrome (PFPS)

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Patellofemoral Pain Syndrome, or PFPS, is a type of knee pain that happens around or under the patella. The patella is the kneecap or the roundish-triangular part that you can feel when you touch your knee in the front. It is also commonly called ‘runner’s knee’ as it is said to contribute to almost 17% of all running related injuries.

Symptoms of PFPS

The symptoms of PFPS are aching pain in the knee, which is worse than the kind of knee pain people get when they’ve been walking up-slope, on stairs or sitting for long periods of time. Sometimes, a cracking sound is also heard when the knee joints move.


PFPS usually occurs in people who play sports that cause a lot of pressure in the patellofemural joint. This is the joint that connects the patella to the femur (thigh bone). Those who run or jump a lot in the sports that they play are most affected, therefore the nickname ‘runner’s knee’. This causes an inflammation or compression in the surrounding cartilage that results in pain. This is most likely to happen to those who have weak muscles around the knee, such as quadriceps or VMO. This leads to an inefficient movement mechanism of the femur when you run or jump, causing the patellofemural joint to slowly wear down. Adolescent girls tend to be more affected by PFPS.



Exercises that loosen up the thigh and calf muscles are popularly used to enhance the technique used by your leg muscles to move in order to reduce the pressure on the patellofemural joint. These exercises include stretching and exercises for the quadriceps. While there are plenty of videos online, you must visit a physical therapist who will show you the exercises that are best for you, based on your X-Rays.

Foam rolling

This is another way of loosening your thigh muscles. There are various exercises that your physical therapist can show you using the foam roller. This, like stretching, releases the tension in your muscles.

Kinesio taping

Kinesio tapes can also be used for relief. Tapes alter the tracking of the patella and thus release pressure from the joints in the knee. This method works for some people and doesn’t for others. A kinesiologist will be able to identify what’s working for you.

Knee braces

Patella tracking knee braces are shaped to go around the knee area on the leg, with an opening in front of the patella. They support the patella and help ease the pressure when you’re running or jumping.


Sports massages, given by sports or athletic therapists, again help to loosen up your muscles, which allow your joints to work in the desired fashion. Massages are a good way to supplement any of the other above techniques.


PFPS is easily managed with these techniques, so all you need to do is head to the nearest physical therapist to sort out your problem ASAP!

Bad Postures That Are Ruining Your Health

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It’s bad enough that we don’t do the kind of physical labor our ancestors did. But we tend to make it worse by topping our sedentary lifestyle with bad posture. Consistently maintaining poor posture causes a lot of trouble when we are on the wrong side of 30 and negatively affects our lifestyle. Once the damage is done, specific exercises, posture correction and certain restrictions in sports have to be made as a lifestyle change. That is a place you don’t want to be in.


Correct these bad postures that are ruining your health before you are affected.


1. Hunchback posture-problems-3

The hunchback is the most noticeable bad posture used by people. This is the posture when your back is not straight, but turned over towards the front of your body. It is commonly seen in people while sitting, standing, walking or running. It usually forms as a habit from your childhood because of laziness and stays on unless someone constantly corrects you to sit up straight.

Hunchbacks can cause pressure to build up on the spine, causing varying degrees of pain. The pain can be so bad that you may be unable to sit or stand for more than a few seconds.



2. Pelvic tilt tilt

A pelvic tilt occurs when your pelvis does not rest in the right position on your femur (thigh bone). Extended hours of sitting without any breaks to get up and walk can cause a pelvic tilt. Depending on your posture, you could have an anterior or posterior pelvic tilt. An anterior pelvic tilt happens when the front of the pelvis drops and the back rises. This causes your stomach to protrude even if you don’t have any belly fat. A posterior pelvic tilt happens when the front of the pelvis rises and the back drops. This causes your entire body to tilt forward, giving you a slightly hunchbacked appearance.

Pelvic tilts cause pain in the lower back. They also give you an unsightly appearance.


3. Reversed neck fig neck decay

When using your computer, check yourself whenever you seem to be leaning your neck forward. A normal neck should be slightly curved with the protruding part of the curve on the front of your body. However, extended hours or staring at a computer screen at the wrong height can cause your neck to start leaning forward. This leads to varying degrees of neck tilt, the worst being the reversed neck, in which case the curve turns the other way.


The reversed neck causes a lot of pain and leads to limitations in neck movement. In severe cases, the vertebrae put pressure in the spinal chord, causing weakness in the arms or legs, loss of grip strength or a difficulty in walking. Some cases have also led to loss of bladder control and / or paralysis.


4. Non right angled elbow Ergonomics-Elbow-Angle-Optimal

Whether you are a computer user or someone who studies for long periods of time, ensure that your elbows are always at a 90-degree angle when placed on a desk. If this angle is either lesser or more, it leads to pressure on your elbow joint.


A consistently maintained non right angled elbow causes pain in and around the elbow, as well as the shoulders.



5. Bent wristskeyboard

A lot of people angle their wrists either up, down or sideways while typing on a keyboard. This is especially true for laptop users who really don’t have it easy. If you keep your elbows and wrists straight, you need to turn your neck down to see the screen. If you change the height of your chair so that your neck is straight, you end up angling your elbows and wrists wrong. It’s a no-win situation. That’s why, for prolonged computer usage, always use a desktop. It is far more ergonomic.


Bent wrists lead to pain and can also cause carpal tunnel syndrome.


Making BPPV go away!

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It’s really hard when you live with Benign Paroxysmal Positional Vertigo or BPPV. BPPV causes you to experience episodes of vertigo i.e. a spinning sensation. Usually, the feeling of spinning or going into a dizzy state occurs when you move your head around in a quick fashion, in which case there is no problem (don’t self diagnose yourself with BPPV if you’ve been running round in circles and feeling dizzy!). But BPPV causes your brain to go into the same state even when you make small motions using your head. This becomes a huge problem when it interferes with your daily life.


- Vertigo that lasts from a few seconds to a few minutes

- Whenever you change your position in a certain way (the pattern is different for different people)

- Nausea

- Difficulty to see properly or focus your sight during an attack

- Sometimes, fainting

- Rarely, vomiting

Do you have BPPV?

You can find out using the Dix Hallpike Manuever. This test must be done in the presence of a trained tester or physical therapist. The maneuver recreates the pattern that brings out the symptoms of BPPV to test whether you have the disorder or not. You can see the Dix Hallpike Manuever in this video.

Why does this happen?

Your ear has calcium crystals that provide gravitational data to the brain. So the feeling of weightlessness when the ferris wheel moves down or when a car accelerates is all thanks to these crystals. In some people, these crystals get dislocated and notoriously send incorrect gravitational data to our brain. So our brain starts thinking and behaving like we would if our head was in randomly changing motion!

Can BPPV be treated?

The symptoms of BPPV can be treated. Brandt Daroff exercises are prescribed by doctors to many BPPV sufferers. These exercises involve repeating certain movements in the head that mildly induce vertigo. These exercises are usually meant to be performed 2-3 times a day for a few weeks. They are known to reduce the symptoms of BPPV in more than 95% of all cases.

For starters, you need to visit a physical therapist who will teach you how to perform these exercises in a way that will benefit your specific condition best. Once you have learned these, you can continue these exercises at home. Here’s a great video that shows you how thee Brandt Daroff exercises are performed.

It is recommended that you visit your physical therapist once you have completed performing the exercises for the prescribed period of time. The physical therapist will test your symptoms using the Dix Hallpike Maneuver once again.

The symptoms of BPPV are the only major causes of concern of having BPPV. These symptoms are also easily controllable. If you think you have BPPV, don’t wait for it to get worse. Treat it now and start living the quality of life you want to.

Important Exercises for a Popped Shoulder

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Important Exercises for Shoulder

A popped shoulder brings with it pain, irritability, loss of concentration and a general feeling of unease. If you have popped a shoulder, you should take immediate measures to strengthen your shoulder as it is vulnerable to repeated dislocation. Shoulder dislocation can be treated with simple exercises which develop your core strength and ensure a firm bond between the humerus and the glenoid.

Exercise #1 – Shoulder Flexion

Place your unaffected hand below your injured hand to extend support for the elbow. In a sitting position, make both of your arms lean forward in a folded position. Rock your arms forward and backward while taking into account your limited range of motion.

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IT Band Syndrome: The Top 5 Causes and Solutions

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IT Band Syndrome is a muscle injury that usually happens to athletes who run or cycle often. Its symptoms are a knee pain or a pain stretching from your hip to your knee; depending on how severe it is. IT or Iliotibial Band Syndrome affects your tissues from your hip down to your knee. Often, it results in inflammation around your knee area. Once you get the injury, even walking can becomes quite painful and frustrating. The pain can come from any muscle area such as your knee, thigh, buttocks or hips. In a worst case scenario, all of those muscles will pain.

Here are tops five reasons for IT Band Syndrome and how you can solve it.


Overuse is the most common reason for IT Band Syndrome to occur. This could be because you are running too fast and pushing your muscles too hard. This can happen if you don’t follow a training schedule and instead of building up your muscles slowly, you expect too much, too fast from it. So what can you do about this? Simple, you leg is paining, it’s getting too hard to run, take a break. Stop running for a few days and let your muscles heal until the pain stops. It’s best to approach your jogging exercise by everyday slowly increasing your limit and never running more than you can handle.

Tight Tissues

A lot of times, your muscles which are connected between your hips and legs don’t get stretched and are tight. The reason you stretch yourself out before a jog is to loosen up your muscles, however, often these exercises ignore your IT band.

There are a number of stretches that can help to decrease the chances of getting IT band pain. Stretching out your gluts, hamstrings and quads are a few of the muscle groups that need to be stretched. Ask your therapist for some examples.

Weak Hip Muscles

Weak muscles at the hip results in breaking your running form which puts a lot of strain on your knee. This can also lead to your hips being out of alignment. This can lead to many problems from back pain to nerve pain referring into your gluts and legs.

Running Form

Running form refers to your gait of running – the way your knee moves up and comes down on your foot. For this you will have to have a professional look at the way your run. Maybe your jogging strides are too long or they cross over the mid line of your body. A professional will be able to point out how you are moving your body the wrong way and assist you in correcting this.

Shoe Issues

Sometimes, you just need to get good shoes. Bad shoes can cause plenty of orthotic issues. Old warn out shoes can cause your foot to land in awkward positions straining your IT band and allowing your foots arch to collapse. So buy some good shoes. Some shoe stores have professionals working in their stores to assist you in buying a proper fitting shoe specifically for you.

Common injuries related to Rock Climbing & How To Avoid Them

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Anyone who has watched the film Vertical Limit knows that rock climbing is anything, but a piece of cake. It takes skill and strength to climb up a steep, sharp vertical cliff. Having a body like Arnold Schwarzenegger won’t help you climbing up. You need a flexible body with real strength, especially in your joint areas. Most injuries that occur during rock climbing happen more due to straining your muscles and joints rather than accidents.

Here’s a list of injuries that could happen to you during a mountain climbing.

Wrist Injuries

Your wrist is very important in securing your grip when climbing up a rock facade. The muscles that control your wrist are also quite small compared to other muscle groups that are used in climbing. The key is to take as much weight as possible with your legs instead of relying on your muscles of your wrists to take the weight. It is also very important to warm up before you begin climbing as to not injure a cold muscle. Another key to not injuring your wrist, as well as other muscle groups is to gradually increase the intensity of your climbing and to not over use your muscles which can cause a repetitive strain injury.

Elbow Pain

The elbow is another essential joint when you are climbing. It adds a lot of maneuverability to your efforts. Often you may injure yourself due to an imbalance between your wrist flexors and extenders. If you ignore this imbalance you may end up with a repetitive strain injury. This is another reason why it is important to gradually increase the intensity and length of your climb.

Shoulder Pain

Of all the joints, none have more range of motion than the shoulder joint. This also means that it can be easily subjected to over straining. Here are a few reasons it could happen to you while climbing.

-          Lack of mobility in your upper thoracic spine and cervical spine area.

-          Muscle imbalances in the rotator cuff.

-          Muscles imbalance in the chest and back.

Neck Pain

During climbing, you are constantly craning your neck up to find the next crack to get a grip. You will do this so often that you won’t realize until you feel an ache and stiffing of your neck. The best way to avoid it is to flex your neck by bringing it to your chest and back to its neutral position. Do this every day at least 10 times, so your neck will get used to strains of rock climbing.

Back Pain

A mistake many climbers make is to ignore their back muscles. Climbing is a full body workout so be sure to stretch and strengthen your back muscles for this type of an activity. Ensure during your training, you just don’t focus on your core, but your back muscles as well.

Take Rest

The best way to prevent injuries is to take a rest.  It is also important that you take rest during your rock climbing activities. A quick rest allows your muscles to relax and regain strength.

Tendon Injuries

Tendon injuries can easily occur if you push your muscles beyond your limit. Whatever you do, don’t try to tough out the situation. This will only make the tendon injury worse.

With any nagging injury from climbing be sure to rest. If your injury continues to bother you after a week perhaps you should visit your physical therapist or rehabilitation therapist to help guide you through a treatment plan for the injury.

4 Common Cause of Knee Pain

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At an older age, many people are plagued with knee pains which can make life painful. It will hinder a lot of your movement, from sitting to walking. It is an extremely common complaint. Every year around 20 million people visit the clinic with complaints of knee pain. The knee is a joint which helps in the movement of ligaments between the thigh and calves. When a knees pain hits you, you’ll be limping around and often even stretching out your body, can cause throbbing pain. Knees pains can results in a bearable throbbing or your joint muscle getting inflamed.

Here are the four most common reasons why you may be getting that throbbing pain on your knee.


Falling down the stairs, tumbling down a slope, over stretching yourself at an experience and furiously sprinting on the sports field all put your knees at risk. The knee is not a bone which once broken in two, can mend itself together over time. A knee is cartilage joint.

-       ACL injury: Anterior Cruciate Ligament is one of the four ligaments that connect your shinbone to your thighbone. This is common injury for sports person.

-       Torn Menisus: The meniscus is a tough cartilage that acts as a shock absorber between your shinbone and thigh bone. A tear can occur due to a sudden twist of your knee with excess weight.

-       Knee Bursits: At times, knee injuries can result in inflammation which is related to small sacs of fluid which cushion your knee joint.

Mechanical Issues

Your knee in time will be subjected to wear and tear.

-       Loose Body: As age causes body degeneration, a piece of the cartilage can break off and float into joint space. This could cause interference with joint movement.

-       Iloitibial Band Syndrome: This happens when the ligament which extends from the pelvic bone becomes so tight that it rubs against your femur.

-       Hip or Foot Pain: A hip or foot pain changes the way you walk and this will put pressure on your knee joints.


There are many types of arthritis which can affect the knee joint.

-       Osteoarthritis: This is the most common arthritis which is a wear and tear on your cartilage. It often occurs with age.

-       Gout: Another terrible form of arthritis where there is a build up of uric acid on your knee joint. 

-       Rheumatoid Arthritis: This is one of the worst forms of arthritis. It affects all joints of your body, including the knee and is chronic disease. It severity can vary from extremely painful to bearable.


This is a degenerative disorder which results in the softening of the knee cartilage. It often occurs to young adults who over use and put too much pressure on their knees. Instead of moving smoothly on the thigh bone, the knee cap rubs against it which roughens and damages the cartilage.

A knees joint can make life quite difficult, but with scientific development, you can go in for a knee replacement operation.

Should You Apply Cold or Hot on Your Muscular Injury

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Cold and hot are exactly the opposites of each other and there fore need to be used differently when you are treating pain or an injury. Techniques such as Trans cutaneous Electrical Nerve Stimulation (TENS) or the use of painkillers medication is used along with hot and cold therapy depending on the severity of your injury. Ice packs and heat pads are the most common tools for medical person on the sports field or a therapeutic clinic. Let’s take a look at the different categories of  injuries you can get.

-       Acute Injuries: These injuries occur suddenly, traumatic and usually cause severe pain. They are caused by collisions or falls. A muscle tear is a good example of acute injuries.

-       Chronic Injuries: These injuries are slow to develop and more likely will cause a dull throbbing pain. Muscle strain is an example of this when you push your muscles to do more than they are use to. Most first-time gym-goers get this.

Cold Therapy

Ice causes your blood vessels to narrow down and is great for battling against pain and preventing swelling. To conduct cold therapy, wrap ice in a towel or a thin cloth and press it against the injured area. Don’t continuously press it for more than ten minutes; this will prevent your blood vessels from getting too narrow or worse, frostbite.

If you don’t have access to ice, a frozen bag of peas or even frozen meat can do the same trick.  Never take part in intense physical activity that will incorporate the function of your injured muscle directly after applying ice as this increases your chance of re injury or even a worse injury. A cold muscle will not stretch as easy as a warm muscle. This can cause a muscle to tear.

Heat Therapy

Heat therapy increases the blood flow in the muscles and gets it to relax. Heat therapy is best before your workout and never after it. You can apply heat therapy by simply placing a hot wet towel on the injured part. They are best suited to tackle chronic injuries. Constantly give your injured muscles a break from the heat at least every fifteen minutes. So keep changing the hot wet towel. This is to avoid any burns on your skin.

You can also use a heating pad, heat wrap or hot water bottle. When you are using a heating pad or heat wrap, it is best to wrap it in a towel to make sure you don’t burn your skin. If none of those are around, just go for a hot water bath.

If you are a sports person, cold therapy is best used only after your exercises, while the heat therapy is best used before it.

Finally, heat and cold therapy can only do so much for your muscles. If the chronic muscle injury does not improve in at least a week, visit your local physical therapist before it gets worse. If you are affected by acute muscle injury, wait no more than 2 days, before you visit your therapist, in case the injury does not improve. Waiting any longer can seriously damage your muscles.

How To Avoid Repetitive Strain Injuries Within Your Office Job.

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Today, there are quite a substantial number of people who work in offices seated at a cubicle with a computer in front of them. Also, almost the whole world has a computer in their homes. For many, gone are the days of back breaking work. Instead, a large number of the work force in the office is dedicated to just staring at a screen and typing out words. Repetitive strain injury (RSI) is a disorder which is caused by over use of muscles, tendons and nerves. It is very much related to occupational hazard. Typing on a keyboard all day is the most common way for RSI to occur. It can result in pain, frozen shoulders, inflammation and more.

Here are a few tips to avoid RSI.

Use a Wrist Rest

A wrist rest works as a support to type or use the mouse on the computer. It contains a gel inside a pad to provide ease to your wrist. It provides much needed support for your wrist by providing an elevated platform for it.

Chair Adjusting

Your chair cannot be too high or low from the desk. Level your chair in such a way that your arms have no trouble accessing the keyboard. Also, your forearms should be horizontal to the keyboard.

Pick Your Keyboard

If you really are concerned about RSI, you will want to pick a keyboard that will prevent any pain. You don’t want to get a keyboard that is tough, on which you have to pound the keys. Try getting an ergonomic keyboard which is designed to be easy on the fingers and wrist and prevent RSI. Microsoft’s Natural Ergonomic Keyboard 4000 is one of the most popular one. Whichever keyboard you select, make sure you clean it every few months to prevent a build up of dust which would result in stiffening of keys.

Take a Break

It is important that you always take a break. Never push yourself to continuous hours of typing. Always take a few seconds to stretched out your fingers and relax your muscles. In between, get off your seat and go for a walk. This will greatly help your posture and prevent your tendons for stiffening up.

Use your Muscles

When you type, you rely too much on your finger muscles and tendons. The modern keyboard forces you to use a lot of strengthen in typing which results in the momentum being carried over. This can easily cause wear and tear on the tendons. Instead, a better alternative is developing a strong fast twitch muscle.

Change your Position

Never sit in the same posture for too long in the chair. Keep changing your posture for what is comfortable for you.

Strengthen your Muscles

A great way to avoid RSI is through muscles strengthening. You can slowly build up your wrist muscles to manage the stress you put on it.

If you are not careful to avoid RSI, it will affect your finger movement and you will have to say goodbye to texting and typing pain free.