| 5 |
2021-01-18 14:35:34 |
Aerobic and Anaerobic Exercises |
Hello friends, today we will discuss about: A. What’s the Difference Between Aerobic and Anaerobi
Read More
c? A.1. Aerobic benefits A.2. Aerobic risks A.3. Aerobic examples B.1. Anaerobic benefits B.2. Anaerobic risks B.3. Anaerobic examples C. Frequency D. Takeaway ** What Is Aerobic Vs. Anaerobic** Aerobic exercise is any type of cardiovascular conditioning or “cardio.” During cardiovascular conditioning, your breathing and heart rate increase for a sustained period of time. Examples of aerobic exercise include swimming laps, running, or cycling. Anaerobic exercises involve quick bursts of energy and are performed at maximum effort for a short time. Examples include jumping, sprinting, or heavy weight lifting. Your respiration and heart rate differ in aerobic activities versus anaerobic ones. Oxygen is your main energy source during aerobic workouts. During aerobic exercise, you breathe faster and deeper than when your heart rate is at rest. You’re maximizing the amount of oxygen in the blood. Your heart rate goes up, increasing blood flow to the muscles and back to the lungs. During anaerobic exercise, your body requires immediate energy. Your body relies on stored energy sources, rather than oxygen, to fuel itself. That includes breaking down glucose. Your fitness goals should help determine whether you should participate in aerobic or anaerobic exercise. If you’re new to exercise, you might want to start with aerobic exercises to build up endurance. If you’ve been exercising a long time or are trying to lose weight quickly, add anaerobic workouts into your routine. Sprints or high intensity interval training (HIIT) may help you meet your goals. * Benefits Of Aerobic Exercise* Aerobic exercise can offer numerous benefits for your health, including reducing your risk of a heart attack, type 2 diabetesTrusted Source, or a strokeTrusted Source. Other benefits of aerobic exercise include: Can help you lose weight and keep it off May help lower and control blood pressure May increase your stamina and reduce fatigue during exercise Activates immune systems, making you less likely to get colds or the flu Strengthens your heart Boosts mood May help you live longer than those who don’t exercise * Risks Of Aerobic Exercise* Aerobic exercise can benefit almost anyone. But get your doctor’s approval if you’ve been inactive for a long time or live with a chronic condition. If you’re new to aerobic exercise, it’s important to start slowly and work up gradually to reduce your risk of an injury. For example, start by walking 5 minutes at a time and add 5 minutes each time until you’re up to a 30-minute brisk walk. * Benefits Of Anaerobic Exercise* Anaerobic exercise can be beneficial if you’re looking to build muscle or lose weight. It can also be beneficial if you’ve been exercising for a long time, and are looking to push through an exercise plateau and meet a new goal. It may also help you maintain muscle mass as you age. Other benefits include: Strengthens bones Burns fat Builds muscle Increases stamina for daily activities like hiking, dancing, or playing with kids * Risks Of Anaerobic Exercise* Anaerobic exercise can be hard on your body. On a 1 to10 scale for perceived exertion, high intensity anaerobic exercise is anything over a seven. It’s not typically recommended for fitness beginners. Get your doctor’s approval before adding anaerobic workouts to your routine. Work with a certified fitness professional who can help you create an anaerobic program based on your medical history and goals. For workouts like HIIT and weight training, a fitness professional can also demonstrate the correct exercise techniques. Performing the exercises with proper technique is important for preventing an injury. * Examples Of Aerobic Exercise* During aerobic activities, you’ll move large muscles in your arms, legs, and hips. Your heart rate will also go up for a sustained period of time. Examples of aerobic exercises include: Jogging Brisk walking Swimming laps Aerobic dancing, like Zumba Cross-country skiing Stair climbing Cycling Elliptical training Rowing * Examples Of Anaerobic Exercise* Anaerobic exercises are performed at maximum effort for a shorter period of time. Examples include: High intensity interval training (HIIT) Heavy weight lifting Calisthenics, like plyometrics, jump squats, or box jumps Sprinting (while running, cycling, or swimming) * How Often Should You Do Aerobic Vs. Anaerobic Exercise? * We recommends healthy adults get at least 30 minutes of moderate-intensity aerobic exercise at least 5 days a week, or at least 25 minutes of vigorous aerobic activity 3 days a week. You can also add in strength training two times a week to round out your routine. Anaerobic exercises can be taxing on the body. With a doctor’s approval and the help of a certified fitness professional, anaerobic exercises can be added into your weekly exercise routine. Perform anaerobic exercise like HIIT workouts no more than two or three days each week, always allowing for at least one full day of recovery in-between. * Takeaway* Aerobic and anaerobic exercises can be beneficial for your health. Depending on your goals and fitness level, you might want to start with aerobic exercises such as walking, jogging, and strength training two to three times a week. As you build up endurance and strength, you can add in anaerobic exercises such as HIIT and plyometrics. These exercises can help you gain muscle, burn fat, and increase your exercise stamina. Before beginning any exercise routine, check with us, our Physio team is there to help you. STAY HEALTHY, STAY FIT.
Read Less
|
https://www.hkphysio.in/aerobic-and-anaerobic-exercises/ |
| 4 |
2021-01-04 00:47:37 |
Plantar Fasciitis |
Heel pain can be an athlete’s dread. When a GP or a physiotherapist tells you that you have ‘Pla
Read More
ntar fasciitis’ the connotations surrounding this can all seem negative. However, you will be pleased to hear that it is not all doom and gloom! Is a condition seen frequently within our clinics. Together at HK Physiotherapy Clinic we have the knowledge to help you fully answer the questions ‘What is plantar fasciitis’, and most importantly, the experience to get you back (quite literally) on your feet. What is plantar fasciitis? ‘Plantar fasciitis’ or ‘fasciopathy’ is an overuse injury that causes inflammation of the plantar fascia. This is a strong band of connective tissue that expands the length of the bottom of your foot and helps support its’ shape. Inflammation can occur predominantly at the site where the tendon attaches to the heel. One of the most common causes of this is repetitive stretching or tearing which can cause irritation and inflammation. The heel is a part of the body designed to absorb impact when you are weight bearing. If pain develops, it can be very disabling and make even standing and walking difficult. What are the main symptoms? Plantar fasciitis can present in many different ways including: •Sharp pain in your heel or underneath of your foot which is worse in the morning and with the first few steps after awakening •Pain after long periods of rest where little weight has been put on your feet •Pain which is usually worse after exercise, rather than during •Pain that is exacerbated by stretching the sole of your foot, for example when climbing stairs Are there factors that increase the chance of me developing plantar fasciitis? Research has shown that there are multiple factors that can contribute to having a higher risk of developing the injury. Some of these can include: Your Sport or Hobby Some activities place more repetitive stress on your heel and the attached tissue, which can contribute to an earlier onset. Long-distance running, ballistic jumping activities and dancing are some examples Your Posture and Foot Mechanics Having flat feet, a high arch or an abnormal pattern of walking can affect the way weight is distributed when you are standing, walking and running. If you are Overweight Being overweight can put extra stress on your plantar fascia. Your Occupation Some jobs require more time spent on your feet than others. If you spend most of your work hours walking or standing on hard surfaces this can cause damage to your plantar fascia. Your Training Load or Running Surfaces This can impact your plantar fascia. If you have recently increased your load or altered the terrain that you perform your sport on. If you have a tight Achilles tendon (the big tendon at the bottom of your calf muscles above your heel) This can affect your ability to flex your ankle and make you more likely to damage your plantar fascia. Here are some useful ways to begin to help yourself Dynamic Rest During the initial management stages, it is recommended that you avoid walking long distances and standing for long periods, especially on hard surfaces. The earlier you address plantar fasciitis the better. This may mean temporarily reducing the distance that you are running. Although frustrating, it will be worth it in the long run! Whilst resting from the offending activity, make sure than you try to keep as active as possible. For example, try doing upper body workouts that do not overload your foot. Swimming and cycling could be other ways to maintain your cardiovascular fitness. Footwear It is important to make sure that your feet are always well supported so avoid being barefoot, especially on tile or hardwood floors. It is well known in the running world that running shoes should always be replaced before you reach the 500 miles’ mark. Make sure that your shoes are not overly worn and are supporting your feet correctly. It is a good excuse to treat yourself every now and again. Try to find a pair of shoes that have a good arch support in them. This applies to footwear that you wear on a day-to-day basis. Obviously if you wear heels or heavy toe capped boots for work then this will be almost impossible! To overcome this, you can purchase and wear arch supports. Your physiotherapist at HKPhysio can advise you on the best type and style, specific to you, your biomechanics and your sport. Your therapist may also refer you to Orthotics. Ice Ice is commonly used for injuries, as it is well known to aid pain relief. It does this by reducing tissue temperature, cell metabolism and nerve conduction. By relieving your pain this then allows you to move the injured area, which in turn reduces the swelling. A good tip for people with plantar fasciitis is to freeze a water bottle or a ball and use this to roll underneath your foot. If you are worried about placing ice directly on to your skin, wrap the bottle in a wet thin cloth. It is a good idea to check your skin every 5 minutes to monitor for any skin irritation. Application of ice varies dependent on location of the injury and how deep the injury is. As the plantar fascia is superficial then anything from 10-15 minutes will be sufficient. Stretching and Foam Rolling Stretching the plantar fascia and the muscles at the back of your leg including your calf muscles is important. Lunges and lowering your heels from a step are commonly used. A foam roller can also be a useful piece of kit to buy and use to target your tight muscles. Seek guidance from your physio for more specific exercises and advice regarding use of your foam roller. Exercise and Load In line with recent evidence, as health professionals we are becoming increasing aware that exercise and load are an essential part of plantar fasciitis rehabilitation. Research shows that as the plantar fascia consists of Type 1 collagen and is susceptible to degenerative changes it shares traits of a tendinopathy. You may have previously heard of Achilles or Patella tendinopathy, which are also common injuries in runners. If we use strengthening and loading exercises to manage other tendinopathies why should plantar fasciitis be any different? Loading ideas can be simple, include heel raises, and tip toe walking. Adjusting your training programme If you are a runner or an athlete, you can help yourself by being smart with your training. Common errors that we frequently hear about include sudden increases in training mileage, overtraining, running on a new surface or starting speed work too early. These can be very easy to avoid and may be worth considering as both a preventative and a good management tool. How can HK Physio help? Now that we have answered the question ‘what is plantar fasciitis’, we’ll address exactly how physiotherapy can help. Here at HK Physio we believe that when managing plantar fasciitis, it is important to take a holistic management approach. All this means is that if all factors that may be contributing to your symptoms are identified and addressed, then we are more likely to resolve your symptoms! Our physiotherapists will complete a thorough assessment to ensure that you have an accurate diagnosis. Once the diagnosis confirms that you are suitable for Physiotherapy, our team will help you make an appointment to commence treatment. Treatment aims may include: •Reducing your pain levels •Restoring the range of movement at your foot and ankle •Identifying and addressing any biomechanical abnormalities •Improving flexibility of your lower limb •Improving your strength and ability to tolerate load •Reviewing and adapting your running or walking style •Advising and guiding your training regime •Helping you to return to the previously aggravating activity If you have been diagnosed with plantar fasciitis, your physiotherapist will work with you to ensure that your treatment is specific to your individual needs and your individual sport whether than be walking, running or gymnastics.
Read Less
|
https://www.hkphysio.in/plantar-fasciitis/ |
| 3 |
2021-01-04 00:08:48 |
Bell’s Palsy |
** What is Bell’s Palsy** * Symptoms of Bell’s palsy* * How is Bell’s Palsy diagnosed?* ** Phy
Read More
siotherapy Management on Bells’s Palsy** Bell’s palsy is a weakness of the facial muscles due to inflammation of the facial nerve. The inflammation develops around the facial nerve as it passes through the skull from the brain—the nerve as it passes through the skull. The nerve then partly or fully stops working until the inflammation goes if the nerve stops working, the muscles that the nerve supplies also stop working. It occurs suddenly, usually on one side of the face. It most commonly occurs between the ages of 10 and 40. The reason is not clear, but most cases are probably due to a viral infection. Most people make a full recovery within 2-3 months. Anyone can get Bell’s palsy, and it affects both men and women equally. * Prevalence* Bell’s palsy tends to come on very suddenly. You may go to bed one night with no noticeable symptoms, only to look in the mirror the next morning and notice that your face appears to be drooping. Some people notice pain behind their ear a day or two before they notice any weakness. Others comment that sounds seem abnormally and uncomfortably loud several days before the development of paralysis. Within a day or two, the paralysis usually reaches its peak. Most people start to recover within a couple of weeks and are completely recovered within three months. In most people, the function of the nerve gradually returns to normal. Symptoms usually start to improve after about 2-3 weeks and have usually gone within two months. In some cases, it can take up to twelve months to recover fully. In some cases, symptoms do not completely go. Some weaknesses may remain for good. However, it is often a slight weakness of part of the face and hardly noticeable. It is uncommon to have no improvement; however, some people are left with some degree of permanent facial weakness. * Symptoms of Bell’s palsy* The weakness of the face is usually one-sided and develops quickly, over a few hours. It may gradually become worse over several days. The effects of the weakness vary, depending on whether the nerve is partially or fully affected. These include the following: -Your face may droop to one side. When you smile, only half of your face may move. -Chewing food on the affected side may be a problem. Food may get trapped between your gum and cheek. -Drinks and saliva may escape from the side of your mouth. -You may not be able to close an eye. This may cause a watery or dry eye. -You may not be able to wrinkle your forehead, whistle, or blow out your cheek. -You may have some difficulty with speech, as the muscles in the side of the face help form some words. For example, words beginning with a P. -Most cases are painless or cause just a mild ache. However, some people develop some pain near the ear, which can last for a few days. -Loud sounds may be uncomfortable and normal noises may sound louder than usual. This is because a tiny muscle in the ear may stop working. -You may lose the sense of taste on the side of the tongue that is affected. * How is Bell’s Palsy diagnosed?* No test can absolutely show that you have Bell’s palsy. The doctor will do a complete and careful physical examination. He or she is likely to notice that when you unsuccessfully try to close your eyelid, your eye on the affected side will drift up and outwards; this is called the Bell phenomenon. To rule out other conditions, your doctor will probably test your hearing and your sense of balance. All the examinations may help clarify the diagnosis and help predict your recovery’s speed and extent. ** Physiotherapy Management on Bells’s Palsy** Our clinic Physio team teaches the patient series of exercises. Bell’s palsy facial exercises Exercises will help strengthen the specific muscles of the face and should be done 4-5 times a day in front of a mirror or as per our physiotherapist’s advice. The mirror will also help you avoid letting the good side overcompensate by moving exaggeratedly. Facial exercises are performed to keep your brain trained in what electrical impulses are needed to control the different muscles in your face. This will help you transition back to using your facial muscles as you recover from Bell’s Palsy and the paralysis goes away. Facial exercises for Bell’s Palsy involve doing basic actions with the different muscle groups throughout your face. *Do’s* Facial exercises can be performed at home. You need to be patient and work the muscles gently. It would be best if you went through the exercises not less than three times each day. Repetitions & frequency of exercises should be modified according to improvement status. Pay attention to your face as you exercise – focus on watching and feeling what the good side is doing, then mentally visualize it on the Bell’s palsy side and try to recreate it in tiny increments. Exercise in short sessions, but increase the frequency of exercises more if you can. Quantity is not as important as the quality, so don’t do your exercises when you’re tired. It’s better to exercise correctly just a few times than to do it incorrectly many times. * Don’t* When performing these exercises, you should not exert yourself or worry much about completing all of them. Don’t force things to the point that the two sides pull against each other. If you see a motion pulling other muscles that shouldn’t be moving, back off a little, and freeze it at that point, and relax the muscles that shouldn’t be moving. ** Facial Exercises** Watch the video or read the exercises listed below, 1. Sit relaxed in front of a mirror 2. Gently raise eyebrows 3. Draw your eyebrows together, frown 4. Wrinkle up your nose 5. Gently try and move corners of mouth outwards 6. Lift one corner of the mouth 7. Fill up your cheek with air 8. Bring your lips together and forward 9. Look down 10. Gently place back of index finger on the eyelid to keep the eye closed 11. With the opposite hand, gently stretch the eyebrow up…working along the brow line. This will help relax the eyelid and stop it from becoming stiff. 12. Close your eyes as much as u can. 13. Gently press the eyelids together with your fingers * Electrical Muscle Stimulation* Another method of physiotherapy treatment is by using electrical muscle stimulation. Unlike facial exercises, which you mostly perform at home, you will need to visit our clinic. Electrical stimulation uses small amounts of electricity to activate the muscles in your face. This causes your muscles to twitch as if electrical impulses from your brain activated them. During the stages of Bell’s Palsy, when your face is most paralyzed, this may be the only way for you to activate these facial muscles. * Manual Massage* Massage can be performed in conjunction with other treatment options. It can be done to improve perceptual awareness. Massage manipulations on the face include: Effleurage Finger or thumb kneading Tapping Stroking * Advice* Apply moist heat to the paralyzed area to help reduce pain. Try drinking with a straw. Eat on the side of your mouth that feels most comfortable. ** Precaution** The main concern is to ensure the eye is protected and is kept moistened. It is probably best to use a soft, surgical eye patch taped at night-time to ensure the eye remains closed during sleep. Protection from dust and dirt can be achieved by wearing suitable glasses, although there is the risk of wind-blown dust and dirt entering the eye. Eating and especially drinking can be rather awkward with Bell’s palsy. The only effective method of ensuring that the food/liquid remains in the mouth is to physically hold the affected corner of the mouth closed by holding both lips between the thumb and forefinger on the affected side. It may not be particularly attractive or graceful, but it is better than wearing what you were trying to eat or drink!
Read Less
|
https://www.hkphysio.in/bells-palsy/ |
| 2 |
2020-12-28 01:59:52 |
Tennis Elbow |
** What are the Tennis Elbow Symptoms? ** ** What Causes Acute Tennis Elbow? ** ** What Causes Chron
Read More
ic Tennis Elbow ** ** Physiotherapy for Tennis Elbow? ** Tennis elbow is caused by a strain to tendons in the forearm. The tendons become inflamed where they join the bony part on the outside of your elbow joint. Any activity that involves gripping and twisting of the forearm can cause this type of strain • Acute Tennis Elbow is an injury to the muscles that extend the wrist and fingers. The site of injury is typically the lateral epicondyle, a bony bump on the outside of the elbow where these muscles attach. Tennis Elbow symptoms that have lasted more than 6 weeks are considered to be sub-acute and beyond three months, as chronic tennis elbow. ** What are the Tennis Elbow Symptoms? ** Typically the Tennis Elbow sufferer will experience pain when performing gripping tasks or resisted wrist/finger extension. Pain can also be present when the muscles are stretched. There will be tenderness directly over the bony epicondyle, and there may be trigger points in the wrist muscles. Some sufferers will also have neck stiffness and tenderness, as well as signs of nerve irritation. Most elbow movements will be pain-free, despite that being the area of pain. ** What Causes Acute Tennis Elbow? ** Acute Tennis Elbow is caused by damaged muscle tissue at the point it anchors to the arm bone at the elbow. It occurs when more force is applied to an area than the normal healthy tissues can handle. * Common Tennis Elbow Causes include * Unaccustomed hand use. eg painting a fence, hammering, lots of typing. Excessive gripping or wringing activities Poor forearm muscle strength or tight muscles Poor technique (this may be a poor tennis shot) In some cases such as Chronic Tennis Elbow, this can occur due to the soft tissues being in poor health, which are easily injured. Inflammation follows the injury, which leads to swelling and elbow pain. ** What Causes Chronic Tennis Elbow ** Chronic Tennis Elbow is associated with degenerative changes in the muscle tissues located at the epicondyle. Although for a long time this was thought to be related to inflammation from overuse, this is now known to be incorrect. Chronic Tennis Elbow is NOT due to INFLAMMATION! Testing of Chronic Tennis Elbow sufferers has shown no evidence of the chemicals normally associated with inflammation. Instead, there is an increase in chemicals associated with pain transmission in the nerves. This is coupled with changes in the blood supply, and changes in the coordination of the muscles when using the hand and wrist. You also see degenerative changes in the extensor tendon, where the tendon structure starts to break down. There is also evidence that longstanding forearm muscle imbalances can distort your elbow joint position and result in chronic tennis elbow pain. This results in decreased ability to perform normal elbow activities and reducing elbow and grip strength. ** What can be done to help? ** Simple self-help treatments are probably all you’ll need to clear up your tennis elbow. Most cases will ease within about 2 weeks and you probably won’t need to see a doctor. The first thing you can do to help is to adapt any movements that may be causing your symptoms. For example, lift objects with your palms facing upwards and elbows bent. ** Physiotherapy for Tennis Elbow? ** Physiotherapy can help you to manage pain and improve your strength and flexibility. A physiotherapist can provide a variety of treatments, help you understand your problem and get you back to your normal activities. They may recommend an epicondylitis clasp [tennis elbow belt/ support], which can help reduce the strain on your elbow if you need to make repetitive hand and elbow movements, for example while you’re working. Your pain should ease within 2 weeks and you should recover over approximately a 4–6 week period. You should carry on with the exercises overleaf for at least 6–8 weeks after the pain disappears to help prevent symptoms returning. ** Simple Home Exercises ** A. Wrist turn 1. Bend your elbow at a right angle and hold out your hand, palm up. 2. Turn your wrist slowly so that your palm is now facing down. 3. Hold for 5 seconds, and then slowly release. 4. Do 3 sets of 10 repetitions. B. Wrist turn with weight 1. Repeat the exercise while holding a light weight (e.g. a tin of beans). C. Wrist lift (palm up) 1. Bend your elbow at a right angle. 2. Hold a light weight (e.g. a tin of beans), palm up. 3. Bend your wrist slowly towards you. 4. Hold for 5 seconds, and then slowly release. 5. Do 3 sets of 10 repetitions. D. Elbow bend 1. Stand up straight and lower your arm to one side. 2. Bend your arm slowly upwards so your hand is touching your shoulder. 3. Hold for 15–30 seconds. 4. Repeat 10 times. E. Wrist flex 1. Ping your arm straight in front with your palm facing down, gently bend your wrist down. 2. Use the opposite hand to press the stretching hand back towards your body and hold for 15–30 seconds. 3. Straighten your wrist. 4. Gently bend the stretching hand backwards and use the opposite hand to pull the fingers back. 5. Hold for 15–30 seconds. Do 3 sets with each wrist.
Read Less
|
https://www.hkphysio.in/tennis-elbow/ |
