Posts Tagged ‘Knee’

What is a sprain? How to treat a sprain?

Sprain is used to describe a wide range of injuries. But a true sprain involves damage to ligaments i.e. bands of elastic like tissue that supports joints such as knee, ankle, shoulder by connecting the bones. A sprain occurs when a twist or stretch causes a joint to move outside its normal range of motion and ligaments stretch or tear.

A symptom can cause the joint to swell rapidly. Discoloration of your skin from the rupture of small blood vessels may occur. There may be pain and tenderness and joint function may be impaired. To treat a minor soft tissue injury, remember PRICE which stands for Protection, Rest, Ice, Compression and Elevation.

Protection: Protect your joint from further injury. An elastic wrap, brace, sling, air cast, cane or crutches may help support the joint and encourage healing.
Rest: Avoid movements of the injured joint that cause pain or swelling.
Ice: Cold reduces swelling and inflammation, decreases muscle spasms and help relieve pain. Apply ice or an ice pack wrapped in a cloth or towel or use a bag of frozen peas which conforms well to the body. Cover the ice pack with a dry towel or a blanket for insulation. Apply ice for no more than 20 minutes at a time, several times a day. Do not apply heat, which can cause more swelling. If you have vascular disease, rheumatism or decreased sensation, take your doctor’s advice.
Compression: This decreases bruising and swelling. Keep the joint wrapped snug but not tight until swelling subsides. Loosen if pain increases or you have numbness.
Elevation: Raising a swollen joint above the level of your heart reduces swelling. This is especially important at night.

Continue this treatment as long as it helps.You should see a doctor if you:
- hear a popping sound.
- have immediate difficulty using the injured joint.
- can not put weight on the joint.
- see significant deformity or swelling.
- if pain and difficulty continue for longer than 2 or 3 days.

| More

If you found this post informative, why not sign up to receive new posts ?
It's simple, and free, and you can even opt to receive by email:
Subscribe in a reader
Subscribe to Good Health Tips by Email

Strategies and Reasons to treat Extreme Strain on the Largest Joint i.e. Knee or Arthrosis…

Major percentage of skeletal pains occur in the knee, the largest joint. Women are affected more than men. Important cause is arthritis, an inflammatory joint disease that causes knee pain in every third person. Artificial knees are increasingly sued now-a-days. Since a large part of our weight is borne by the knee, its insides have a double or triple protection. Kneecaps, ligaments, tendons, muscles and cartilage enable us to walk upright.

- When cartilage dwindles: A person in their 50s, the cartilaginous tissue can no longer store much water. The lubricant loses its elasticity and cartilage coating on bone-ends become thinner, stiffer and less resilient. Tissue densification narrows the transit paths for the supply of nutrients an washing out of debris. The cartilage uses a suction and squeezing out process to sustain itself on the synovial fluid which irrigates the knee joint in the articular capsule. If the synovial tissue is inflamed, severe pain results. The knee becomes swollen and joint becomes stiff.

- The process by which arthrosis spreads is complex and involves interplay of mechanical and biochemical factors. Excess weight or heavy physical work are major causes of chronic overuse and early damage of joints. The degree of cartilage loss does not correlate with the severity of pain. Gap between the bones of knee joint is an important factor. Smaller is this gap, more serious is the problem. Doctors recommend an arthroscopy in addition to imaging procedures, for diagnostic as well as therapeutic purposes. Sodium hyaluronate injections seem to reduce the pain but without addressing the real cause. Cortisone can be injected into knee joint into knee joint if pain is prolonged. However, frequent injections are not recommended.

- Acupuncture also provides some relief.
- Treatments involving leeches work better than any standard therapy.
- Experts recommend low risk activities such as yoga, Tai Chi, hiking, cycling and swimming.
- Weight reduction and cushioning shoe insoles can bring relief.

Hot Water Therapy Exercise : Knee Walk and Knee Circles

The Knee Walk hot water therapy exercise is meant to treat lower back. The assumption is that you are lying in hot water tub. The knee walk exercise is good for abdominal muscles, and doing it without hands will increase the workout for stomach.
- Position a towel or cushion beneath you, your head and shoulders as well.
- Recline against the back of the tub, or the edge of the hot tub.
- Settle down until you are nearly lying on your back, but do not drown.
- Knees should be up, your feet suspended, loose and comfortably dangling.
- Place your left hand on left kneecap and right hand on right kneecap.
- Walk your knees back and forth – a total of three to five inches back and forth is plenty.
- Do for 30 to 60 seconds.
- You can walk your knees without keeping your hands on knee caps once you are comfortable with this exercise.

The Knee Circles hot water therapy exercise is meant to treat lower back. The assumption is that you are lying in hot water tub.
- Position a towel or cushion beneath you, your head and shoulders as well.
- Recline against the back of the tub, or the edge of the hot tub.
- Settle down until you are nearly lying on your back, but do not drown.
- Knees should be up, your feet suspended, loose and comfortably dangling.
- Place your left hand on left kneecap and right hand on right kneecap. Keep your knees tightly together.
- Move your knees in a circular motion. Move at a comfortable speed. try to keep your entire lower back on the tub bottom at all times.
- Do not make big circles at first. Do this for a few seconds at first and work up to 30 to 60 sec.
- Once you are comfortable doing this exercise, do it without keeping your hands on knee caps.

-