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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

Improving your Gait with Physiotherapy

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Treating Gait Impairments with Physical TherapyGait or walking process is a very complex task. The intricate movement sub-processes which are involved in getting you from point A to B are more complicated than you could ever imagine. Gait training has various purposes depending on the patient undergoing gait treatment. For athletes, gait training could be recuperating from a lower body injury or performance enhancing training. For patients with specific medical conditions, it could be just the ability to walk with normal movement.

What causes gait imbalance?
There are a few common causes of gait problems which includes diseases, accident related injuries or repeated usage of wrong footwear which alters gait. The most common cause of gait imbalance is a primary medical condition such as multiple sclerosis (MS), Parkinson’s disease, cerebral palsy, arthritis, brain tumour, spinal cord compression and gout. Injury to the foot may cause an individual to develop an unusual swing in walking to avoid pain. This a major cause of temporary gait imbalance. Injury specific trauma and inflammation might cause temporary imbalance but neurological conditions often turn out to be long-term difficulties. Poor posture is another important factor causing gait issues.

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Soccer Fever Top 7 Soccer Fitness Secrets Revealed

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Footballers are no doubt amongst the fittest sportspersons with the amount of running they do on field. According to a recent report English footballer Wayne Rooney runs an approximate average of 12 kms in every match. Thanks to their rigorous workout routine footballers are able to go through this physical torture in every match. So how do these lads achieve insanely high fitness levels? Here are a few secrets you could follow to emulate your favourite soccer star’s fitness.

 soccer 1.      Squats

Squats are important in building lower limb strength and stability. To perform squats stand with your feet shoulder length apart. Now, go down by bending your knees and arms stretched out horizontally. Keep on going till your thighs are parallel to the ground and hold the position for 2-3 seconds. Return to neutral position and repeat the exercise 8-10 times. To increase the intensity of the workout weights can be added later on.

2.      Monitor your heart rate

Monitoring your heart rate is important to determine your fitness levels. Spike your heart rate through high intensity workout for a short span max of 2 mins and then notice the time taken for recovery. Lesser time taken for recovery is a sign of a fit body. Read more


Top 5 Resistance Band Exercises For Your Shoulders

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Band Exercises For Your ShouldersResistance bands are the best equipment for shoulder exercises. Unlike weights, resistance bands offer a varied range of motion for the shoulder joint making it a favourable option. Resistance bands have caused a consistent conversion of weight addicts to strength training and also reduce injuries. A resistance band might look like a simple piece of equipment, but the results achieved through a variety of exercises make it a must have. Here is the best mix of five exercises that will help you improve core shoulder strength and boost stability.

1.      Lateral Raise
Lateral raises targets your middle shoulder region and strengthens the area through shoulder abduction and adduction. To perform the lateral raises, you have to stand on the middle of the resistance band, while holding both the ends of the band in your hands in a comfortable position. Now, slowly raise your arms laterally till your shoulder height and hold the position for 2 seconds. Relax your arms into the starting position. Make sure your arms remain straight during the course of the exercise.

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Causes and Treatment for Shin Splints

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Shin SplintsSharp shooting pains in the inner side of your shin could be a cause of worry. Indulging in recreational sports or running an extra mile on your very first cardio day at the gym can do more damage than good. The pain that you might experience along the inner edge of your shinbone could be shin splint. The majority of the time when you are feeling shin splints it is the strain of the Tibialis Anterior which is the muscle that lines the inner side of your shin bone. Physical therapy can help you manage and treat this pain in a number of ways.

What is a shin splint?
Shin splint is the instant throbbing pain felt in the inner edge of the shinbone (tibia). The injury is commonly observed in runners as repetitive stress on the shin bone causes it. Repetitive trauma to the muscles surrounding the shin bone through sports that involve running or even sprinting during your regular chores may cause it. Pain caused by shin splints is located in the mid region of your leg next to the shinbone. Shin splints though not a serious injury in the beginning, can lead to a compartment syndrome which can cause permanent deformity and disability.

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Managing low back pain

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Managing low back painBack pain is a very common problem. The average age for chronic back pain has reduced over the years and it is very common for individuals in their early twenties to complain about lower back pain. Working professionals have to sit in chairs for about 8 hours daily and without correct posture and ergonomics they are bound to have back pain. Investing in your body is equally as important as investing in your retirement plan, so that you can truly enjoy your money. Fight that back pain now with these simple self supervised exercises and tips of prevention.

Exercises

01. Lumbar extension stretch
To perform this exercise you have to lie on your stomach on a flat surface (use an exercise mat for comfort). Place your arms on the ground, close to your body, with the elbow to palm portion touching the surface. Keep your shoulders back and neck long. Now, start by gently pushing your torso against your elbows and arching your back up. Go as high as comfortable but make sure your pelvis is still in touch with the ground. Hold this position for 10 seconds and return to neutral position gently. Repeat 8-10 times daily.

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Home exercises for Multiple Sclerosis patients

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Sclerosis patientsMultiple Sclerosis (MS) is a neurological condition which can cause severe movement impairment. For MS patients it is difficult to perform regular chores which otherwise are performed almost involuntarily. The amount of mental and physical energy that MS patients have to put in for performing regular tasks takes a toll on them, causing fatigue and weariness. Living with Multiple Sclerosis can get very difficult. So, here are a few simple-to-do home exercises which will help you work around the disease.

Exercise #1: Side Stretch
To perform the side stretch you have to be seated on the edge of a flat surface (e.g. bed) with your feet planted firmly on the ground and hands in a relaxed position. Now, stretch one of your hands as far as possible along the surface of the bed while the rest of your body remains in a neutral position. Hold the stretch for 2 seconds and then resume your starting position. Repeat this exercise for the other hand as well. Repeat 3-5 times for each hand every day.

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Exercises for Frozen Shoulder (adhesive capsulitis)

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Because of the high mobility observed in the shoulder joint, it has its fair share of commonly observed injuries. Frozen shoulder or adhesive capsulitis is a common shoulder disorder which hampers mobility in your ball-socket joint, inflicting pain, stiffness and inflammation. Treatment for the disorder is a heavy mix of physical therapy, occupational therapy, exercise therapy, medication, massage therapy, chiropractic and in severe cases surgery.

What is frozen shoulder?
Our shoulder joint is a spheroidal joint (ball-socket joint) which has the head of the upper arm bone fit perfectly into the socket of the shoulder blade. Frozen shoulder is caused by formation of scar tissue in the joint leaving no room for movement. The condition is commonly accompanied by pain and inflammation further restricting the range of motion which is reduced by stiffness. The name adhesive capsulitis is derived from Latin words which mean “sticking to the container” and “inflammation”.

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