Living with chronic plantar fasciitis means facing each day with severe foot pain which stops you from doing the activities you love. It is a common condition treated by physiotherapists resulting from wear and tear to the plantar fascia ligaments in the arch of your foot. These 5 steps can be done at home to help treat and relieve pain associated with plantar fasciitis.
0 Comments
Chances are you or someone you know have experienced back pain and have been treated by a physiotherapist or massage therapist. According to an article by Everyday Health, 80% of people have had back pain at least once in their life often due to stress or poor behaviour.
Everyday Health has highlighted these 7 habits that contribute to back pain and can be easily avoided in your daily life.
It is vital that when knitting you have good posture. It is important that when knitting you have good light so that you are not forced to bend down in order to see properly to work on your project. Having a chair that is not too soft and not too hard is a key component to prevent injury while knitting. Your feet should be flat on the floor, your bottom should be placed at the back of the chair and your knees should be faintly below your hips. Keep your shoulders away from your ears and have your shoulder blazed slightly squeezed together.
Taking breaks while knitting is a great way to prevent injuries from occurring. After about 30-45 minutes of knitting, take a 5-10 minute break and move around. By walking around or doing exercises will help with your circulation and keep you from developing repetitive strain injuries. One exercise you can do on your break is stretching. Gently move your neck from side to side and slowly turn your head left and right. Make circles with your hands both clockwise and counter clockwise. If you are able to, gently twist your torso left and right. Reach both of your arms up high. If any of these stretches bothers you or causes pain, try to modify it or just don’t perform that stretch. If you find yourself in pain or discomfort, listen to your body and give it time to recover before knitting again. To help calm any irritation, try icing the sore area. If the pain does not subside within a week, it is best to go and see a health professional, especially if you are experiencing numbness or tingling, loss or strength or radiating pain. Swimming is usually considered a risk free sport, but there are some potential injuries to keep in mind.
Shoulder Injuries Repetitive overhead arm action can create tremendous stress to the shoulder. Poor technique, excessive workload, or the use of swim paddles and pull buoys can cause different syndromes including rotator cuff tendonitis, biceps tendonitis, and subacromial tendonitis: To avoid shoulder injuries :
Neck Pain During freestyle, keep the head in line with the spine and the eyes looking straight down at the bottom of the pool. Avoid looking too far forward or lifting the head forward to breathe. During backstroke, swim distance must be increased gradually so that the anterior neck muscles have time to adapt. Low Back Pain Strong core muscles are essential, mainly abdominal muscles, which helps to sustain the body in a neutral degree of flexion/extension. Low back injuries are caused by excessive repetitive arching when performing free style, breaststroke or butterfly. Perform a gradual warm up and vary your strokes at the first sign of discomfort. Muscle Cramps Being proactive can avoid unwanted cramps, by warming up before rigorous parts of your swimming and by staying consistently hydrated. Some cramps can go away while swimming, but it is recommended to leave the pool to stretch. Cramps often occur in muscles that cross two joints, the calf muscle for example. Poor conditioning, muscle fatigue and dehydration can lead to cramps. Stretching is an essential part of successful skiing. A good stretching routine can help to minimize muscle imbalances, prevent injury, improve your exercise tolerance and your skiing performance. The following stretching program is designed for skiers who do not have any current injuries or individual stretching needs. If you have an injury, or a specific mechanical imbalance that may be holding back your skiing performance, your pt Health physiotherapist can design a stretching program just for you.
Please follow this link to learn about some great exercises to succeed on the slopes! |