Category Bone & Muscle

How to Ease Back Pain During Pregnancy



pregnancy back pain


There are many different symptoms that accompany being pregnant. Some people experience symptoms in a stronger way than others. It is estimated that over ninety percent of pregnant women in the UK will experience some form of pain during pregnancy. This type of back pain is different from the traditional back pain felt from other issues. The good news is that there are ways to help prevent and ease back pain during pregnancy. Always make sure that you are in a good health and leading an active lifestyle going in to the pregnancy for the best results. Here are three ways to ease pain during pregnancy.


Walk Often

pregnant walkOne of the best ways to ease joint pain during pregnancy is to walk around often. Many mothers lose a lot of energy during the first couple months of their pregnancy. However, it is important to keep moving and walking around. Not only will this lead to a long term increase in energy levels, but this will also help to reduce pain and inflammation in the body. One of the things that women can do leading up to getting pregnant is getting in shape. The more fit that a person is before they get pregnant, the easier the symptoms will be on them during the pregnancy. There are many people that wait until they are pregnant to try and live a healthy lifestyle. However, they find out that they have lower energy levels than ever before and it is difficult to get started.


Eat Healthy

Most forms of pain during pregnancy are a result of inflammation. Inflammation in the body is something that is going to build up over time no matter how healthy a person is. However, there are certain foods that should be avoided in order to minimize the effects of inflammation in the body. As a general rule, the more processed the food is the more damage it will cause to the body. There are many natural and organic food stores in the UK that mothers can choose from for healthy food options. Anyone that wants to reduce their pain in the back during pregnancy should be sure to eat as healthy and natural as possible.


pregnancy healthy food




Flexibility is another area that typically suffers when a female gets pregnant. Females are naturally more flexible than males, but as their bodies change they will typically lose some of their natural flexibility. This can put added stress on different areas of the body. It is important to continue to stretch throughout the duration of the pregnancy. Not only will this help blood flow continue through all areas of the body, but it will also help to reduce pain in the back throughout the process.


pregnancy stretching exercises

For different stretches that can be used, there is more at for expectant mothers. Anyone that wants to continue to live a healthy lifestyle during pregnancy can do so with proper planning. Not only is this good for the baby, but it will reduce pain as well.

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How Elbow Pain is Diagnosed and Treated

Many disorders can potentially affect the elbow. In fact, a good number of them are due to sports injuries and overuse. Tennis players, boxers, baseball pitchers, and golfers often complain of elbow pain.


tennis elbow golf elbow


Elbow conditions may include problems with elbow tendons and ligaments as well as the bones and muscles in the arm. Elbow pain treatment often depends on the specific symptoms and affected structures overall.


How to Diagnose Elbow Disorders

elbow xrayThere are several ways doctors can effectively diagnose disorders of the elbow, some of which may include the following:

  • X-rays
  • Physical exam
  • EMG (electromyography)
  • MRI (magnetic resonance imaging)
  • CT (computerized tomography)
  • Bursa fluid biopsy


Elbow Pain Treatment

Treating elbow pain primarily depends on the type of disorder as well as the specific symptoms that you’re experiencing. Most disorders do well with conservative treatment and only surgery is done as a last resort.

elbow bracing

Some common treatment options include the following:

  • Ice packs
  • Adequate rest
  • Elbow padding
  • Physical therapy
  • Immobilisation or bracing
  • Steroid injections
  • NSAIDS (non-steroidal anti-inflammatory drugs)
  • Surgical treatments


Treating Elbow Disorders with Medication

For many elbow disorders, medications are often used to alleviate pain and inflammation, prevent joint damage, slow down bone loss, and change the path of a particular disease. The medications that doctors prescribe to treat  many elbow problems and arthritis will largely depend on the kind of condition or arthritis occurring in the elbow. Here are some of the most common types used:


• NSAIDS (non-steroidal anti-inflammatory drugs)  

NSAIDS are widely used to treat elbow pain and arthritis in general. They can greatly help both inflammation and pain and are available without a prescription.


How do pain relievers work?

analgesics• Analgesics  

Analgesics rank high when it comes to prescribing medication for many kinds of arthritis, including arthritis in the elbow. Also, they’re used to alleviate pain due to elbow injuries and fractures. Different from NSAIDs that target both inflammation and pain, analgesics are specifically designed to relieve pain only. Therefore, they’re often safe for individuals who can’t take NSAIDs on account of stomach issues or allergies. When taken as prescribed by a doctor, they’re a good choice for individuals whose arthritis often causes pain minus the inflammation.


cortisone injection• Corticosteroids  

Corticosteroids generally respond very quickly in order to counteract inflammation, similar to the way cortisone works in your own body. Sometimes oral corticosteroids are prescribed if the inflammation is caused by a systemic inflammatory disease. If the inflammation only occurs in one or two joints, it’s likely your doctor will choose to inject a corticosteroid treatment into the joint directly.


Preventing Elbow Problems

Because most elbow problems are the direct result of an injury or overuse, most can be prevented by doing the following:

  • Taking breaks as needed from repetitive tasks
  • Use proper elbow padding
  • Correct inappropriate sports techniques
  • Practise key exercises that will strengthen elbow joints
  • Properly stretch and warm up
  • Use the correct tension on sports racquets


Other Elbow Pain Treatment

Other treatments include limitation of activity, engaging in physical therapy, and bracing the elbow. After suffering six months or longer with movement limitations and serious pain, it’s likely your doctor will refer you to an orthopedic surgeon for extensive evaluation concerning your elbow disorder. See also reputable elbow pain treatment by Dr Siow Hua Ming.

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Running Advice for People With Flat Foot

What are Flat Feet?

Just because someone has problems with their feet does not mean they are unable to exercise on a regular basis. The condition of flat feet is common, but there are things that athletes can do to avoid pain in their joints, muscles and tendons after exercising. Anyone wanting to run on a regular basis needs to take excellent care of their feet to avoid injuries. Problems with the feet due to exercise can also affect the ankles, knees and hips. Fallen arches or flat feet occur in up to 30 per cent of the population worldwide. This is a physical deformity of the feet that occurs in one or both feet.

How Flat Feet Cause Runners Problems

The condition of flat feet causes the soles of the feet to rest totally on the ground, disturbing the natural biomechanics of the feet. Without an arch in one or both feet, the bones of the legs receive a stronger force while someone is walking.

lateral-archRunning with a flat foot causes more force on joints and long bones than walking does, leading to frequent injuries unless an athlete takes precautions. The best time to begin taking care of flat feet is in childhood, but the condition still persists, requiring teenagers and adults who run to take proper care of their feet.



Wear Proper Footwear

Orthopaedic specialists devise exercise plans for children to help them increase the arches in their feet, and runners can also perform exercises to strengthen muscles, ligament and tendons. An adult can develop flat feet as they age due to gaining weight, chronic illness or trauma. Whatever the reason for having flat feet, the effect of running places an enormous amount of force on bones and joints of the legs and feet that are not cushioned by a natural arch. Most runners know that taking proper care of their feet is essential to avoid permanent damage that leads to needing supportive braces or surgery. Serious runners make sure to buy the best athletic shoes and socks to protect their feet.


Prevent Foot and Leg Injuries

The goal of flat foot exercises is to increase the flexibility and strength of the ligaments and tendons to prevent pain and injuries. Some of the injuries that can occur to runners include:

Hamstring strains 

Shin splints 

Heel pain 

Plantar fasciitis 


Achilles injuries 

Quadriceps strains 




Strengthen Feet and Legs

Because an injury to the foot, ankle or leg can make exercise such as running impossible for weeks or months until the condition heals, runners need to protect their feet with a variety of methods. A runner can perform an assortment offlat foot exercises, including:

One: Toe Curls


Without wearing shoes, stand with your feet flat on the floor and curl the toes on each foot without moving or lifting the feet. Do this exercise three times a week for 20 repetitions to strengthen muscles in each foot.


Two: Foot Lift

images (5)

Sit on the floor before placing your hands behind you to maintain a sitting position during this exercise. Lift one foot at a time while keeping its heel on the floor. As the foot is in the air, curl the toes tightly to strengthen and flex the muscles in the back of the leg. Complete this exercise three times a week for 10 repetitions.


Three: Crisscross


Stand for this exercise before lifting your right foot to place on top of the left foot to stretch the muscles on the inside and outside of the leg. Alternate this exercise with your left foot on top of the right foot three times a week for five repetitions to improve flat feet.



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How to Diagnose Ankle Injuries

Ankle injury treatment is an important part of foot care because the ankle is a crucial factor in walking. Ankle sprains are very common injuries and happen to approximately 25,000 people every day!







The ankle is either rolled inward, an inversion sprain, causing pain along the outer side of the ankle and possible injury to the tendons or to the ligaments that support the arch. That is the most common type. An outward roll is an eversion sprain.

Chronic lateral ankle pain is recurring pain, often intense, on the outside part of the ankle. Instability, difficulty walking on uneven ground, unable to bear weight, swelling, stiffness and tenderness are some of the symptoms. A sprain can be difficult to differentiate from a fracture, broken bone, until an x-ray is taken.












In addition to sprains, other causes may include a fracture in one of the bones that make up the ankle joint, scar tissue in the ankle after a sprain that puts pressure on the ligaments, injury to the nerves that pass through the ankle, arthritis of the ankle joint, inflammation of the joint lining, possibly an inflamed or torn tendon.


What are the treatments?

After examination and diagnosis, your orthopaedic physician might recommend the following:










1. Immobilization to allow the bone to heal in the case of a fracture. Use crutches, if necessary.












2. Elevate the foot by reclining and propping it up above the waist or heart.










3. Prescription or over the counter anti-inflammatory or steroid medication to reduce the swelling.











4. Compression can help control swelling as well as support and immobilize the injury.









5. An ankle brace or other support to help control swelling and add stability while the ligaments are healing.









6. Eventually physical therapy and exercises to strengthen the ligaments and muscles and restore range of motion and flexibility. balance, coordination and balance.

7. It happens rarely, but a severe ankle sprain may require surgery and a short leg cast for two to three weeks or a walking boot.

See your orthopaedic physician as quickly as possible so that you can be put on the right road for the proper ankle injury treatment.


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Orthopaedic Tips to Relieve Knee Injuries

Knee injuries can be a real bummer, as they can take you out of the game and leave you as a couch potato until they are healed. For athletes and runners, they can be especially bad since they ruin your conditioning. Here are some orthopaedic tips and advice to help you relieve knee injuries.


You don’t want to hear this, but the best thing you can do for a knee injury is to let it rest. It’s the only way that the muscles will be able to repair themselves without the risk of further injury. However, this doesn’t mean that you have to stop all physical activity. During this time, you can work to keep your conditioning through weight lifting, or another form of activity that doesn’t require you to use your knees.



Although it may seem a little cliche since you hear it all the time, but icing a knee injury is one of the best things you can do for it. You should be applying ice to the injured area for about 20 to 30 minutes every day for three days or more after the injury is caused. This will make the swelling go down, and will speed up the healing process a little bit.

For the first 48 hours after getting a knee injury, you should avoid things that actually cause swelling. This is mainly heat, so you should be weary of hot packs, hot showers, and alcohol. Any of these things has been known to increase swelling, and that will slow down your recovery.



Compression is another way to reduce swelling, as well as provide minimal protection for a knee injury. You should be careful when compressing an injury though. Make sure you don’t wrap it too tightly, as this will have the opposite affect and actually cause the injury to swell more. You should also keep in mind that a bandage will not fully protect a knee injury, just because you have something wrapped doesn’t mean that it’s good enough to be active again.



Knee injuries are no fun, but you can move past it quickly by taking care of your injury and not over doing it. It’s best to avoid physical activity, and to keep your injury elevated, compressed, and iced. This will reduce swelling and help it heal faster. Before you know it, you’ll be back on your feet!


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How to Support Your Neck Properly When You Sleep

It is definitely not uncommon to wake up to major neck pain if you have a tendency to sleep the wrong way. A lot of people have found that the way that they are sleeping is going to affect how they feel the next day. If your neck is not properly supported, this can cause you to be in pain for the majority of the next day. There are many different ways for you to easily and successfully support your neck during the night while you’re sleeping so that you can feel better every morning when you wake up.




Getting Rid of Old Pillows

The first thing you will want to consider if you’re dealing with major neck or shoulder pain due to the way that you sleep is the type of pillow you’re using. If the pillow is completely flattened and old, this might not be supporting your neck the way that it should. This can easily cause you to wake up in major pain the very next day simply because it is like you’re sleeping flat on the mattress. Take a good look at the pillows you’re currently using and get rid of them if they’re very flat or old.


pillow is too low


Getting Better Pillows

You want to invest in great quality pillows if you have major neck and shoulder issues throughout the day as a result of your sleep. The pillow that you buy should also be specific to the way that you sleep. Many pillows are sold according to the firmness and are recommended for different styles of sleeping. For example, very hard and firm pillows are great for individuals who sleep on their backs while softer pillows are great for side sleepers. You should do some research into the different pillows available to ensure that you’re getting the right one for you.


good pillow



Propping Up Pillows

If you have noticed that one pillow causes major neck issues the next day, this might mean that your neck is tilting too far down into the bed. You might want to use two pillows instead of one to give the neck more support. You might also want to think about wrapping your arms around the pillow to better support your head and neck. While this might sound uncomfortable to you, it can make a huge difference when it comes to the way that you feel throughout your day.

If you are noticing that nothing is helping your neck pain, you might want to visit a doctor who specializes in this type of treatment. The doctor might be able to find something that is causing the neck pain or they might be able to suggest different ways to better support your head at night. You can visit Providence Orthopaedics to learn more about sleeping better for a more comfortable day when you wake up. Being able to get a restful night of sleep and wake up pain-free can be easier than you think by using the right pillows and support.

Sleeping Position


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Top 7 Tips to Ease Knee Pain

Regardless of gender, age or level of physical fitness, almost every person will eventually have to deal with the issue of knee pain at some point. One of the most vulnerable joints in the human body, the knee can be afflicted by arthritis, bursitis and cartilage damage. It’s quite possible to reduce or even entirely eliminate debilitating knee pain through a variety of methods. The following techniques have been proven to be quite effective at improving knee health.


1. Optimizing Diet & Nutrition

Eating the right foods can shore up the knee defenses in surprising ways. Soy-based foods like edamame that contain isoflavones are a good place to start. In addition, fruits rich in vitamin C such as kiwi and grapefruit strengthen bones and cartilage. A weekly helping of mackerel or salmon can help to prevent rheumatoid arthritis. To prevent inflammation, spices such as turmeric and cumin as well as beverages like green tea are just the ticket.



2. Building Up Key Muscle Groups

It’s possible to take a bit of pressure off of the knees and therefore alleviate chronic pain by building up key muscle groups within the legs. In particular, strengthening the quads and hamstring muscles can prevent undue knee aches and pains. Doing leg raises and wall slides is a great way to improve leg muscle tone. In addition, a little bit of stair climber work at the gym is always a good idea.

3. Switching to Low-Impact Exercises

Cardiovascular exercise is a key ingredient to overall health and longevity. However, it’s important to do it in such a way that it doesn’t negatively impact joints while improving aerobic fitness. Fortunately, there are plenty of activities that fit that description. Cycling is often the go-to exercise for those watching their knees, though it’s hardly the only one available. Furthermore, swimming is a great way to get a low-impact workout. Another terrific option is cross-country skiing.




4. Losing Weight

There are many, many reasons to lose weight in this day and age. More than half of the United States is overweight, so there’s a good chance that any given individual could stand to lose a few pounds. Aside from the fact that losing weight will probably increase one’s lifespan, carrying fewer pounds reduces stress on the leg joints that can result in serious consequences further on down the road. As such, it’s best to stay as trim as possible as one ages.



5. Employing Thermal Therapy

Alternating heat and cold is a surefire way to alleviate muscle aches and joint pain regardless of where they arise. For knees in particular, a little heat or cold applied regularly can significantly improve long-term joint health. Booking some quality time in a sauna once a week or so is never a bad idea. After strenuous workouts or whenever knee pain strikes, treating soreness with an ice pack can help to reduce inflammation.

6. Investing In Flexibility

One of the best ways to maintain knee health is by remaining limber and flexible. Giving joints a chance to breath by doing yoga regularly and engaging in similar stretching exercises is a wise move. Though the jury is still out on the exact benefits of stretching before workouts, it’s quite beneficial for many people and should be done whenever knee discomfort occurs. Stretching throughout the day regardless of whether or not one is exercising is also recommended.

7. Wearing the Right Footwear

Many tend to forget about the importance of wearing the right shoes insofar as preventing knee injuries goes. Women are particularly at risk due to their use of high heels. Whenever possible, wear comfortable flats with over-the-counter inserts if necessary to prevent joint damage and reduce knee discomfort. Seeing a podiatrist to get custom orthotics for one’s shoes can in some cases actually save money in the long run by preventing knee injury incidents.

Knee Health for Better Quality of Life

Preventing knee damage before it occurs is the best way to save money and reduce physical suffering in the end. There’s no time like the present to invest in one’s own health, especially when it comes to leg joints. The guidelines detailed above should serve as a good blueprint for general knee health. Any of the aforementioned knee pain treatment options will prove to be highly effective when used properly.


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Ways to Avoid Common Joint Pains

Pain in the joints is quite common today. If your are experiencing knee joint pain from a previous knee injury, hip pain or any other pain in your joints, then you will be happy to know there are ways to avoid common joint pains. Regular exercise will increase blood flow to joints and muscles and can alleviate minor pain in your joints. Maintaining healthy bones and joints is important and it’s an effective way to delay early symptoms of arthritis and osteoporosis.

If you are new to exercising, then you should start off gradually. Moving your joints daily is important because the more blood that flows to your muscles and joints is the best ways to avoid common joint pains. The best exercise to start out with is walking. Even if you are experiencing hip pain or knee pain, taking a light walk around the block ever day could prove to be the best way to alleviate any pain you have in your joints. Don’t expect instant results, but you should definitely feel a difference in just a week of light walking. A lack of exercise over long periods of time is one of the top causes for common pain experienced in the joints.

Besides exercising, there are many ways to avoid common pain found in your joints. Whether you have hip, elbow or knee joint pain, you will find the short list below helpful in avoiding pain in your joints:

Balanced diet – Exercising alone isn’t enough to maintain strong joints and muscles. Eating foods or taking supplements that contain protein, calcium, glucosamine and chondroitin is vital for strengthening joints, and the ligaments and tendons that surround them.

Maintain your ideal weight – Losing a few extra pounds can lighten the load off a hip or knee injury enough to alleviate the pain from your joints.

Stop Smoking – Research has shown that smoking may deteriorate cartilage around joints, which could be a cause of pain in your joints.

Alternative therapies – If you’ve suffered from constant pain in your joints, then you may want to try acupuncture, deep muscle massage, chiropractic, psychotherapy or osteopathic therapy to get relief.

Whatever methods mentioned above you may try, you want to keep track of your elbow, hip or knee pain. Note the date, time and days of the week when trying these ways to avoid common joint pains. Rate your pain before and after. Use a simple scale from 1-10 to identify the best methods that bring you relief from the pain in your joints. For more information, you may consult

Do You Know The Common Causes of Shoulder Pain? CLICK to investigate.

Sacroiliac joint pain and dysfunction can be confused with other conditions that arises from the spine and the hip. Not only can these conditions be overlapped, but they can be associated causing low back pain.

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