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Easy Exercises for Knee Joint Physiotherapy 

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The Health Benefits That Pilates Training Provides

Arthritis strikes millions of people worldwide. The most common kinds are osteoarthritis (OA) and rheumatoid arthritis (RA), which often lead to knee pain, making knee joint physiotherapy necessary. 

Exercising an arthritic knee may seem illogical, but daily exercise can actually reduce and even ease arthritis pain and its symptoms, including stiffness and swelling.

Several reasons to exercise with knee arthritis are:

  • It maintains the joint’s full range of motion.
  • It reinforces the muscles that support the joint.
  • Strong muscles can absorb joint shocks better.

Knee joint physiotherapy does not have to be challenging to be beneficial. Gentle and low-impact exercises are best for knee arthritis. They lessen stress on the joints as they improve their flexibility and strength. 

Exercising at Home or Work


The best knee exercises are the ones you can do at home or during a break at work because they give you instant relief without going to the physio clinic. These exercises are easy, effective, and convenient and do not need any special gear. 

Do them gently and steadily increase the number of repetitions as your muscles get more powerful. Afterward, do a few gentle stretching exercises to prevent your muscles from cramping. Consider exercising your knees every alternate day to give sore muscles a rest. Following are some of the knee joint physiotherapy exercises that you can do at home:

Leg Raise while Lying 

  1. Lie flat on your back with your arms at your sides and toes up.
  2. Keep your leg straight as you tighten your leg muscles, and slowly lift one leg several inches.
  3. Contract your stomach muscles to push your lower back down.
  4. Hold this position and count to 5, then lower your leg slowly. 
  5. Repeat this 5 to 6 times, then switch to the other leg.

It is better that you start with one set of four for each leg. This exercise strengthens the quadriceps, the large muscles on the fronts of your thighs that connect to your knee joints. It is why this exercise works well to ease knee pain. 

Hamstring Stretch while Lying 

  1. Lie on the floor or bed and bent both your legs.
  2. Slowly lift one leg in a bent position, and bring your knee back toward your chest.
  3. Now, link your hands behind your thigh and straighten your leg. Make sure that your hands are at the back of your thigh, not your knee.
  4. Pull your straight leg back toward your head till you can feel the stretch.
  5. Hold this position for 30 to 60 seconds, gently bend your knee and lower your leg back to the floor.

You should perform the stretch one time on each leg. This exercise is effective because it stretches and strengthens your hamstrings, easing the pain. 

Half Squat 

  1. Stand with your feet apart at the distance of your shoulders and stretch your arms out in front of you.
  2. Gradually bend your knees until you are in a half-sitting position. If necessary, hold on to a chair for balance.
  3. Keep your back straight and chest lifted. Make sure you are not leaning forward.
  4. Keep your feet flat on the floor, then hold the position for 5 seconds. Afterward, slowly stand back up.

You will not feel any pain performing this exercise. Repeat this 10 times and gradually work up to 3 sets of 10. It is an effective exercise as it strengthens the muscles on the fronts and backs of your thighs, along with the gluteus.

One-Leg Dip

  1. Stand between two chairs and hold them for balance.
  2. Lift one leg at 12 inches and hold it in front of you.
  3. Keeping your back straight, bend the other leg and lower your body a few inches as if you were about to sit on a chair. Remember not to cross the lifted leg in front of the bent leg.
  4. Hold this position for 5 seconds and straighten back up.
  5. Repeat and switch legs.

You should start with one set of 4 leg dips, then gradually work your way to 3 sets. It is an effective exercise for strengthening the muscles on the fronts and backs of your thighs, as well as your buttocks.

Leg Stretch

  1. Sit on the floor with both legs straight. Support yourself with your hands on either side of your hips, keeping your back straight.
  2. Gradually bend one knee until it feels stretched, but not until it becomes painful.
  3. Hold this position for 5 seconds, then slowly straighten your leg out as far as possible, again holding for another 5 seconds.

Repeat and switch legs when one leg becomes tired. It would be more effective if you repeated it 10 times. It will strengthen the quadriceps.

Before and After Exercise


Always remember to put a moist-heat pack on your arthritic knee for 20 minutes before exercising. It is because heat is soothing, and it also brings blood to the surface. This results in the decrease of stiffness and sometimes relieves pain.

You can also take prescribed pain medications 45 minutes before your physiotherapy to help control the pain. Put an ice pack on the sore knee for 10 to 15 minutes after you are done to help bring down any swelling. To consult the best Physiotherapist in Islamabad visit MARHAM.PK.

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The Health Benefits of Sleeping on a Waterbed Mattress

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Introduction

No one likes anything more than a good night’s sleep and in order to get that kind of sleep, one needs the best surface to sleep on. For this very purpose, people go around looking for the best mattresses available in the market and the most trending mattresses in the market as of now are the waterbed mattresses. These mattresses provide their users with extreme comfort and come with many health benefits.

What are Waterbed mattresses?

Waterbed mattresses are made from materials such as soft polyvinyl chloride (PVC) or material that is somewhat similar to this. Waterbed mattresses provide full support to one’s body while equally distributing the body weight on the whole bed instead of concentrating on just a few pressure points of the body where weight is the most like the normal mattresses. According to a study done by experts, no other mattresses provide better support than a waterbed mattress. The surface of the waterbed is flexible as it takes the shape of the body to provide a comfortable sleep.

In all, there are two types of waterbed mattresses: Hardside Waterbeds which consist of a wooden frame holding the water mattresses, and soft side waterbeds which look just like the normal mattresses.

The Health Benefits of Sleeping on a Waterbed Mattress

Taking into consideration the fact that the waterbed mattresses take the shape of our body while we sleep, there are many health benefits attached to getting a waterbed mattress into the house for a night of better sleep. Some of the health benefits are discussed below:

1.   Total body support

As one sleeps on a waterbed mattress, the weight of the body is divided equally on the surface, unlike the normal mattresses where the pressure is on the points where our body has the most weight. This is because the waterbed mattress takes the shape of the body resulting in a good night’s sleep.

2.   Lack of movement

This is one of the benefits that come while using a Hardside Waterbed mattress because staying asleep on it can result in a comfortable sleep in any position, therefore, restricting one’s movement while sleeping for the same reason that the mattress takes the shape of one’s body. It also helps in absorbing the pressure from one’s joints and various body parts like the neck, shoulders, etc.

3.   No morning stiffness

The soft surface of the mattress does not hurt the body and leads to a comfortable morning. This is followed by improved blood circulation in the body which is properly carried out through the night and is the result of zero sores and hurting body parts.

4.   Eradication of Hay fever and allergies

The vinyl surface of the mattress does not allow any mites to get in it, keeping itself clean and hygienic to sleep on. Apart from this, one can easily clean the mattress of the dust with just a damp cloth and rub it once over the mattress. Since it is a waterbed mattress, cleaning it is also an easy task. People suffering from hay fever, asthma, eczema, or even other allergies will find the mattress to be extremely beneficial for their conditions.

5.   A comfortable sleep

Since there is not much movement while sleeping and the blood circulation is fully effective throughout the body, it results in a night of very comfortable sleep. People suffering from problems such as insomnia may find it calming and might get an improved sleep schedule while using a Hardside Waterbed mattress.

6.   Better for pregnant women and new-born babies

The sleep one gets on a Hardside Waterbed mattress is also called flotation sleep since one feels like they are floating while sleeping on it. The bed is useful for pregnant ladies because they sleep more comfortably and get more support on their backs. For newborns, the mattress is like a comforter. They do not have an uncomfortable sleep but a rather peaceful sleep with fewer awakenings. This not only provides a good sleep to the baby but also to the parents cause they are not disturbed in the middle of the night.

7.   Therapeutic effect on the body

The mattresses can be heated which can be beneficial for the overall body temperature at night which helps in speeding relaxation and hence helps give the person relief from problems such as arthritis and other problems in the bones or the joints.

Conclusion

Though the health benefits of sleeping on a waterbed mattress are a lot, the cost of these mattresses can be a drawback for they are pretty much expensive. But surely the benefits overcome this one problem. These mattresses are being used in hospitals and other medical facilities throughout the world in many countries such as Australia, The United States, Europe, Asia, and many more. Now that people are getting to know more and more about waterbed mattresses, they are switching to them from the normal hard mattresses. Though the other mattresses too have their own benefits, these provide much more comfort than the rest of the mattresses. For people in this age especially where there is immense stress and uncountable workload, these mattresses are a huge need rather than just a mere want.

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7 Signs That You Are Diabetic

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The key symptoms during the early stages of diabetes are related to higher-than-normal blood glucose levels. Warning symptoms are often mild and go unnoticed. So, you can live with diabetes without even a hint, more so if you have type 2 diabetes. Consequently, it can lead to severe damage before symptoms manifest.

However, type 1 diabetes signs appear quickly. Besides, type 1 diabetes symptoms are also severe.

Below are some of the signs that you are diabetic.

  1. Frequent Urination

If glucose levels in the blood are higher than normal, the kidney removes the excess glucose. The kidney filters the glucose out of the blood into the urine. Therefore, it makes a person frequently urinate, especially at night. A healthy person urinates between four to seven times a day. On the other hand, diabetic people will urinate more than that.

  1. Unexplained Sudden Weight Loss

The unexpected weight loss is due to the inability of the body to get energy from food. Consequently, your body will burn the muscles and fats to get energy. That is why you will lose weight even without changing your eating habits.

  1. Itching and Yeast Infections

High blood sugar encourages the multiplication of yeast and bacteria. The excess glucose provides food for yeast and bacteria to thrive. So, it leads to infections and health issues. Infections can occur in warm and moist skin folds such as:

  • The genitals
  • Beneath the breasts
  • In between fingers and toes
  1. Feeling Hungry Always

If you have type 2 diabetes, your body develops insulin resistance. Thus, the body cannot utilize insulin to get glucose into the cells. The cells will not get sufficient energy from the food you eat. Therefore, you will constantly feel hungry even if you have eaten recently.

  1. Blurred Vision

Any rapid fluctuation in blood sugar levels will likely cause blurry vision. Initially, it occurs since the eye muscles will not have adapted to the changes. However, the body adapts later on, and you will regain your normal vision. Blurred vision is thus an early warning sign you might have type 2 diabetes.

If you are worried and don’t know what to do, you can contact our doctor for a consultation. If it is an emergency, you can get assistance through our House Call Doctor services. Subsequently, you can have a doctor to visit in the comfort of your home, even outside regular hours.

  1. Increased Thirst and Dry Mouth

Due to frequent urination, which is essential in flushing out excess glucose from the blood, your body gets dehydrated. Your body will signal the need to rehydrate; hence you will feel unusually thirsty. So, the urge to drink water frequently could signify you have diabetes.

  1. Tingling, Foot Pain and Numbness

Excess blood glucose levels can adversely affect blood circulation, thereby causing damage to the nerves. If you have type 2 diabetes, you may experience pain or tingling sensation in your feet and hands. The condition is called neuropathy and can deteriorate and worsen if diabetes is left untreated.

Concluding Remarks

It is essential to see a doctor whenever you notice signs of diabetes. If diabetes is detected and treated earlier, it minimizes the risk of developing severe complications.

Autobiography

Elizabeth is a renowned leader in the space of Health and Mental Wellness topics. Her work has appeared on more than a dozen influential sites and blogs. Her articles both focus on providing valuable information and an entertaining read that her readers enjoy. More about her work on – ELIZABETHMARKS.me

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Tips on Improving Your Sex Life

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To improve your sex life, it helps to have patience and dedication. It won’t happen overnight, so you should approach the process with a curious attitude. In addition, you should abandon the notion that there is a “right” or “wrong” sex or that sex should be done a certain way. If you want to improve your sex life, you need to take time and experiment with different techniques. However, if you feel like the problem is more complex then we recommend visiting a sexual health clinic to make sure you and your partner are not suffering from a sexually transmitted infection which could be the culprit of your problems in bed.

Spend More Time Together

To make your sex life better, you can do various non-sexual activities together. By cleaning the house together or working on a garden project, you may start to see your partner’s sexuality from a different angle. This type of activity has an intrinsic ability to unite and makes couples feel closer to each other. Moreover, you could find a hobby that you both enjoy and that will bring you both joy and happiness.

Try to Vary your Sex Activities

A variety of sexual activities increases the chances of an orgasm. Try exploring your partner’s body more. Use delaying sprays or other tricks to increase the duration of sex. Whatever works best for you, don’t compare yourself with others; try to follow your own desires. Don’t worry about how long it takes to have sex or how long it takes to reach an orgasm, but be sure to listen to your body and your partner’s cues. Also, try slowing down so that you can spend more time with your partner. Sex is not about speed but it is about enjoying the moment.

However, if you feel that you lack sex drive, then it’s time to start working on your relationship. You can also schedule date nights, go on vacation, and engage in intentional touching. A better relationship will naturally boost your libido. Another tip is practising body neutrality. By embracing your body, you can feel good about it. Try sex therapy together, and go to a sexual health clinic to do some tests as the problem might be more complex than just a low libido.

Exercise

Exercise is a great way to improve your sex life. Regular exercise will increase your drive in bed, help you tone your body, and improve your mood. It will also improve your self-esteem and help you feel sexier. Try doing 150 minutes of aerobic exercise a week or two, and do some strength training two days a week. 

Improvise

Couples that have been in the same relationship for a long period are more prone to problems in bed. And the good thing is that they can improve their sex lives with a little effort. Sexual pleasure is higher in the first year of a relationship, and the level of satisfaction declines after the first year. This is because humans are wired to seek novelty in the bedroom. If you do the same things over again, you will lose the thrill and excitement of sex. However, there are simple ways to increase your sex drive and make it last longer.

Communicate Confidently About your Needs and Desires

Menopause can lead to various barriers to sexual life. Dryness, constriction, and medical conditions can all affect your ability to have sex. To solve these problems, it is necessary to talk to your partner about these changes and show them how to stimulate you. It will help your partner understand the reasons for these changes and improve your sex life. After all, your partner wants to please you with your efforts, and you want to make the most of the time spent with them. Hopefully, these tips will help you spice up your love life, but if the problem cannot be resolved with our tips then it is best to make an appointment at a sexual clinic and get professional help.

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