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Complete information about Back pain (Useful guide for Back Pain)
Back pain is the most commonly reported problem In today's long sitting corporate world. It can be relieved and prevented by following these effective guidelines:-
Signs you should not ignore your back pain:

1. When you have back pain for more than two Weeks and it’s not getting better than rest and take a pain killer.
2. When your pain is going down one or both legs.
3. When you have tingling or numbness in the leg.
4. When you find a weakness in your legs.
5. When you find drop foot.
6. When you are unable to control your bowel or urine.
7. When you are limping while walking.
8. When you start losing balance due to back pain.
9. If you are losing body weight along with back pain.
10. If you are not to able turn on your bed.
11. If you have sleep deprivation due to back pain.
Here Comes Do's and Don'ts you should know to get relief From Back Pain
When You are sleep:
1. Make your sleep heaven on the bed.
2 Get the right mattress.
3 Keep your mattress in shape.
4 Sleep in the right position.
5 Avoid sleeping on your stomach.

When you are ride:
1. Make your ride pain free.
2 Get the right vehicle.
3 Set your seat right.
4 Use a small cushion for a car seat.
6 Take breaks on a long journey.

When you are at work:
1. Keep your back safe at work
2 Make your computer position correct.
3 Sit Smart and straight with the right posture.
4 Use a footrest.

TENDOACHILLES RUPTURE & PREVENTION:

It’s a rupture of Achilles tendon which runs behind the ankle. Most commonly in the middle-aged athlete. Injury often occurs while running, jumping or pivoting.

CAUSES :

• Direct injury to Achilles tendon

• Sudden dorsiflexion or plantar flexion

• Fall from height

• Jumping or stepping into a hole

PREVENTION :

•Stretching and strengthening of calf muscles

•Avoid activities that give excessive stress on

Achilles tendon such as jumping, hill running

etc

•Change your exercises from high impact to low

impact [ running to walking or biking or

swimming]

•Avoid running on slippery surfaces

•Shoe modifications like proper fitted shoe and

heel pads

•Gradual increasing in your exercise levels

{istance , intensity, duration & frequency }

For any Further advice /assistance call our expert 9811448365
Expert Clinician at Theracare Sports Injury Clinic

Important information you should know

1. Bad posture.

2. Working on the computer for long hours.

3. Inactive lifestyle.

4. Doing the wrong exercises or wrong yoga postures.

5. Lifting heavyweights.

6. Aggressive exercises without warm up or stretching in the gym.

Signs you should not ignore your neck pain:

1. When you have neck pain for more than 6 weeks and it’s not getting better with rest and pain killer.

2. When your pain is going down your arm.

3. When you have tingling or numbness in arm or hand 4. When you find a weakness in your arms.

5. When your neck pain is severe and it’s not getting better rather getting worse.

6. If you got any accidental injury with forceful impact with neck jerk in which you are prone to fracture or any muscle tear or nerve injury.

7. If you have a severe headache that's not getting better.

8. When you have signs of nausea, vomiting, and dizziness.

9. Severe throbbing pain in the neck and posterior occipital region.

10. If you are not able to move your neck forward with signs of fever or altered mental state.

11. If you have sleep deprivation due to pain.

12. Sudden unintentional weight loss.

Common misconceptions about neck pain:

a. Neck pain is not curable.

b. Neck pain is always cervical spondylitis and spondylitis is always severe.

c. Neck pain gets better with rest only.

d. Wear neck collar in neck pain.

e. Neck pain happens because of aging

For any further advice/Assistance call our expert @ 9811448365 expert clinician at Theracare sports injury clinic.

PES ANSERINE BURSITIS

Pes bursitis is an inflammatory condition of the inner knee at anserine bursae of the conjoined insertion of Sartorius, Gracilis, and Semitendinosus muscle. Most common in patients with existing knee disorders. Female > Male

CLINICAL PRESENTATION :

• Pain and tenderness at the inner aspect of knee more during climbing stairs, sit to stand, night.

• Swelling of knee

• Decreased muscle strength and ROM

• Altered gait

• Postural dysfunctions

• Sleep disturbance

TREATMENT

• Rest - avoid painful activities

• Icing for 10 – 15mins – to reduce swelling

• Physiotherapy

• Stretches – hamstring stretching

• Strengthening exercises

PREVENTION

• Proper exercise technique

• Corrective and appropriative footwear during exercise

• A gradual increase in training intensity/quantity

• Correction of muscle imbalance

• Proper warm-up and cool down period

For any further advice/Assistance call our expert @ 9811448365 expert clinician at Theracare sports injury clinic.

KNOW THE SINGS & SYMPTOMS OF SCIATICA PAIN

1. Moderate to severe pain in lower back and or one or BL legs.

2. Pain gets better on lying and increases after prolonged sitting or standing.

3. Weakness in one or both the legs 4 Tingling and or numbness in one or both legs/feet 5 Difficulty in walking for long duration 6 Sharp pain on the sudden change of position like lying to sitting, sitting to standing.

For any Further advice /assistance call our expert 9811448365
Expert Clinician at Theracare Sports Injury Clinic

Best Home Remedies to treat Hamstring Injury

* Use an elastic bandage around the leg to keep down swelling.

* Take a Pillow on your leg when you are sitting or resting.

* Rest, Icing, Compression, Elevation.

* Rest as much as possible.

* Stretching exercise can relieve your pain

* Take physiotherapy treatment from an expert physiotherapist.

* Stretching and strengthening exercise help you out to great edge your recovery.

For any further advice/Assistance call our expert @ 9811448365 expert clinician at Theracare sports injury clinic.

Best Tips to Treat Golfer Elbow

* Use an ice pack over the elbow.
* Do stretching exercises for the arm.
* Take rest and don't overuse your wrist or elbow
* Don't lift heavy weight.
* while sleeping doesn't put your elbow below your head.
* Take physiotherapy treatment from an expert physiotherapist.

For any further advice/assistance call our expert @ 9811448365 expert clinician at Theracare sports injury clinic.
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5 ways to prevent frozen shoulder**

1. Don't ignore shoulder pain and take the right treatment for that.
2. Use a hot pack if there is no swelling.
3. Don't sleep on the side where u have pain.
4. Keep ur shoulder mobile by doing mobility exercises in the pain-free range under the guidance of expert Physiotherapist.
5. Don't lift heavy weight.

For any further advice/assistance call our expert @ 9811448365 or visit L-9/12 DLF Phase-2 Gurgaon, Haryana.

Common Myths about arthritis
1. Arthritis is more common in old aged people
2. Arthritis is not treatable
3. You can't do exercises in arthritis
4. Arthritis is only of one type
5. Arthritis is a severe form of diseases
6. Diet has no role in arthritis
7. Only supplements like Glucosamine, chondroitin sulfate can strengthen joints if you have arthritis

For any further advice/assistance call our expert @ 9811448365 or visit L-9/12 DLF Phase-2 Gurgaon, Haryana.

“Your body can stand almost anything. It’s your mind that you have to convince.”

ACL INJURY

ACL( Anterior cruciate ligament) is one of the strong ligament of the knee which stabilizes the knee joint. ACL injury most commonly occurs during sports activity.

It is caused by sudden stopping from running, incorrect landing from a jump or direct contact(very rare)
The patient complains severe pain and swelling in the knee. Many patients find popping sensation in the knee. Difficulty in moving knee. Instability during standing and walking.

Treatment can be done according to grades of injury. Which includes
Grade 1 – stretched ligament. Able to walk
Grade 2 – partial rupture. instability in walking
Grade 3 – complete rupture.
Grade 1 and 2 require physiotherapy for the initial few weeks. As the physiotherapist will help to reduce pain and swelling by using various machines.
Also, Gradual exercises to strengthen (quadriceps & hamstrings)the knee joint which helps to stabilize the knee. After pain and swelling relieved patient has to go for a proper rehabilitation program given by physiotherapist which help to regain previous activity level. The patient can use the knee cap to stabilize the knee during walking.
Prevention can be done by proper exercise program for knee joint muscles especially in a sportsperson.

For any further advice/assistance call our expert @ 9811448365 or visit L-9/12 DLF Phase-2 Gurgaon, Haryana.