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  • Healing Knee Injuries: A Few Helpful Exercises

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    The knee is one of our most crucial body parts. It plays an important part in our overall body fitness. That is the reason Knee injuries are usually of grave concern as knee injuries have the potential to significantly impair an individual’s mobility or put in plain words- ability to walk or run.

    But, knee injuries are not only the culprit that makes the knee inactive or defective. There are various systemic conditions, specifically few bone diseases like arthritis(osteoarthritis) that also significantly affects the knee joint. However, irrespective of the reason causing knee defects/injuries, exercises play a vital role in the healing process. In fact, Exercises play much more important role than medications in fast recovery from the knee injuries and disorders. In this article, though, we will focus on few extremely helpful exercises that facilitates the fast recovery process from knee injuries. But, before diving further deep into the topic, let’s get ourselves acquainted with knee injuries, its types & causes in brief.

    To start with, knee is made up of the following components- bone, ligaments, fluid & cartilage. Muscles & tendons present in the knee joint helps the part to stay mobile. Understandable, when one of these structures get injured/hurt or is affected due to any systemic conditions/diseases, knee defect/injuries occur.

    Knee injuries are characterized by extreme localized or overall pain, swelling, redness and causes severe impairment in walking activities.

    Knee injuries can be caused due to any accidents, sports activities or by simply awkward twisting of any one of the ligaments or tendons present in the knees. Treatment procedures for knee injuries usually contains a blend of medications & physical therapies( which mainly includes exercises), but in few cases surgical interventions ( such as knee replacement surgery) becomes necessary. In those cases, exercise becomes the only route to recover.

    Some of the major knee injuries include but are not limited to-

    a. Anterior cruciate Ligament (ACL) injuries- Very common in people who are very active in sports such as- soccer, basketball. It usually occurs due to the drastic direction change of the knees which in turn injure the ACL which is one of the connecting ligaments between shinbone & thighbone.

    b. Fractures- It is the second most common cause for knee injuries. Apart from injuries, fractures can also be caused due to osteoporosis which gradually weaken the bones.

    c. Torn Meniscus

    d. Knee bursitis

    e. Patellar tendinitis usually affects the avid runners, skiers, cyclers, etc.

    Knee injuries can also be caused by some other body conditions like- excessive body weight which puts pressure on the legs, to be precise on the knees, dislocated kneecap (which can be treated through a knee replacement surgery), gout, rheumatoid arthritis, due to relapse or getting hurt on a previous knee injury site, due to decrease strength and flexibility of the muscles (may be caused by any number of reasons) and last but not the least due to participation in any type of dangerous sports.

    However, irrespective of signs, symptoms & causes, healing from knee exercises with relatively fast and naturally involve exercises. Types & sets of exercises depends on the nature, severity & type of knee injury and must be prescribed and authorized by the caregiver. Additionally, those exercises can only be done under guidance & supervision of a trainer. Here are few example of relatively simple knee exercises, that usually helps in healing knee injuries.

    Exercise 1-Leg straightening & stretching.

    Lie on your back preferably on a hard. Flat surface. Next, bend your one knee and place the foot on the flat surface. Then, straighten the other leg and raise it in air at the level of the bended knee. This makes the quadricep muscles of the thigh work and puts put very little or negligible strain on the knees. To get the best results, the exercise should be repeated daily 10-15 times in two-three sets. It is recommended to start with low frequency initially and gradually increase the frequency and number of sets gradually and slowly.

    Exercise 2- Hamstring exercises

    This exercise is relatively simpler than the other ones and can be done anywhere, anytime. This simple and easy exercise is known to benefit the knee joint b strengthening the hamstring muscles that are present in the back portion of the thigh and are important for proper knee joint functioning.First, stand on a flat surface, preferably on the floor. Then slowly raise heel of one let as close as possible to one’s butt and is required to stay/hold in that position for 25-30 seconds. Later, with practice the duration can be increased to even 1 minute. Then, repeat the same with the other leg. This exercise is also commonly known as “Hamstring curls”.

    This exercise should be done minimum 15-20 times a set for 4-5 sets daily.

    Exercise 3- Squats

    Squat is known to be extremely beneficial exercise for knee injuries. The position required to perform this special exercise, work up the knee muscles and charge them up leading to fast healing from the injuries. This exercise is an advanced form of knee exercise.

    First, one need to stand straight against a wall or a sturdy, flat and hard surface. Secondly, after standing, one needs to spread their legs apart in line with their shoulder-width. Next, bend very lowly keeping your back straight against the wall/surface. Hold on to that position for 15-20 seconds. But, if one feels uncomfortable, it is recommended to immediately stop doing the exercise.

    It is usually good for the knees if done regularly 10-12 times in 3-4 sets/daily.

    Exercise 4- Calf raising exercise

    Stand with back facing to a chair / sturdy table. One can also stand in front of a wall. Get your hands on the wall surface if needed for supporting your body weight without straining the knees. Then, slowly raise your heels as high as possible by you. Hold on to the raised heel position for 10-15 seconds and then slowly, very slowly lower your heels in the normal position.

    Repeat the exercise daily 10-15 times for at least 3 sets.This exercise helps the knee to get in better shape and help to recover fast from injuries.

    Exercise 5- Step ups exercise

    Very common and extremely helpful exercise for knee injuries.

    One can use staircase for this one or can also use a raised but flat platform. Keeping one’s pelvic level steady, put one foot on the raised level and then slowly bend your knee and then raise your knee. Next, repeat this exercise with the other foot.

    Recommended daily 10-15 times for 4 – 5 sets. Once comfortable and well-practiced, one can raise/increase the height of the platform gradually. The above mentioned are few very easy and simple exercises that are known to benefits knees recovering/healing from injuries. But, one should always remember that of doing any of knee exercises makes you uncomfortable or increases pain, swelling of the knees, then stop exercising immediately and consult your doctor/trainer/care provider without further delay. Staying alert and cautious are the keys.

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    Source by Gagan Deep

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  • Combining Traditional Medicine With Natural Healing

    Combining Traditional Medicine With Natural Healing

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    Natural medicines made from herbs and plants have been around since the dawn of mankind. The advent of modern medicine has made natural healing less common. However, in recent decades, the interest in natural medicine has been revived. Bear in mind, it is important to work with your physician when you take natural medicines to avoid dangerous complications.

    Finding a Physician Who Is Knowledgeable in Natural Medicine

    Patients who are interested in natural medicine should find a general practitioner or family physician who is skilled with the type of natural medicine you are interested in. For example, those interested in traditional Chinese remedies should find a physician who knows enough about the remedies to be able to work with them in conjunction with their Western style of medicine. The physician does not necessarily need to practice the form of medicine, but they must understand its principles well enough to avoid prescribing a medication that will interact with your herbal medicines.

    Finding a Natural Healer

    Although there are many highly skilled, experienced natural healers, keep in mind that anyone can claim to be a natural healer. Very few natural forms of medicine are regulated by any sort of accrediting body or governed by a state licensing agency, which means that there are unscrupulous people claiming to be able to heal when in fact they cannot. Ask the healers detailed questions about where they received their training. Beware of those without medical training who claim to be self-taught. Their training may not be adequate to provide any helpful advice in the form of natural medicine that they claim to practice, and even worse, they may inadvertently cause harm through their lack of knowledge. Look for a healer that has completed an educational path or who has apprenticed with another healer. Then, ask for references.

    Purchasing Natural Remedies

    Most natural remedies, or the ingredients to make natural or herbal medicines, can be purchased at a natural foods store. However, it is important to ask the healer detailed questions before you make any purchases. Some herbs are made in several forms and strengths, and one form or strength may be less effective or even have a different effect than another. Even worse, because natural remedies are medications, patients can accidentally overdose on them. Before you make your purchase, read labels. Make sure that the remedy is the form and strength that you need. Do not substitute without consulting your natural healer.

    When to Consult a Physician

    The physician should always be consulted before beginning any natural medicine regimen. Always tell your physician about any natural remedies you are taking, and always tell your natural healer about any medicines you are taking. Natural remedies and medications can cause dangerous drug interactions that can cause serious health problems or even fatalities. Even supplements that sound harmless can have dangerous side effects or may render other medicines useless, or even worse, ramp up their effectiveness, causing an overdose.

    Finding Out More about Natural Medicine

    The best place to find out more about natural medicine is from someone who has had extensive training in the practice. However, the local library and some university or organization-run websites may also be credible sources of information about the natural medical tradition. However, patients should not put themselves on any natural supplement or medicine without consulting a physician and a natural healer, if one is available.

    Natural Medicine and Traditional Medicine

    Many people feel that they must choose between natural and clinical medicine. This is not the case. When used judiciously and safely, natural medicine may be a safe addition to, or even an alternative to, clinical medicines. In fact, in many cases, natural remedies may be even safer than their clinical counterparts.

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    Source by Serena Li

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  • Importance of MVRs and Drug Screening

    Importance of MVRs and Drug Screening

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    Why an MVR Check is Important

    Employee driving records can greatly help employers identify and mitigate risk liability in the workplace. Driving Records can help employers avoid risk of third party lawsuits, medical bills, and other costs associated with automobile accidents by an employee whose primary role or even incidental role includes driving on the job.

    An MVR check includes include license details such as state issued, status, expiration, suspensions, revocations, violations and sanctions. MVR Reports are easy to read and include standardized ACD violation codes.

    MVR Driving History mostly repeats itself. So, if a company runs an MVR check it would be able to predict the chances of any negative activity happening in the future. Moreover, insurance companies focus on several factors in determining auto insurance rates and their premiums are sometimes based on driving history records. If a company employs drivers with a negative driving history, it can be charged with higher premiums by the insurance company. Knowing about MVR driving records helps companies safeguard themselves from higher premiums.

    Driving Records should be checked at least annually; however, it is recommended to check them more frequently to proactively determine if there have been any changes to the driving record and to further reduce company liability.

    A real-time MVR ordering and monitoring system can provide companies with instant verification of their company drivers.

    Why Driver Drug Screening is Important

    Generally, all CDL drivers who operate commercial motor vehicles subject to the CDL requirements on public roads in the U.S. are performing safety-sensitive functions are subject to DOT drug and alcohol testing. This includes all full-time, part-time, intermittent, backup and international drivers. DOT truck drivers must undergo a drug screening test prior to their employment. This is to be done once per year, after any accident, and if there is a suspicion that a driver is taking drugs. Also, CDL drivers must be randomly tested throughout the year.

    DOT Drug Screening requires laboratory testing for the following five classes of drugs:

    • Marijuana
    • Cocaine
    • Opiates – opium and codeine derivatives
    • Amphetamines and methamphetamines
    • Phencyclidine – PCP.

    DOT alcohol tests identify alcohol concentration of 0.02 and greater.

    NOTE: Effective January 1, 2018, CDL drivers will be tested for four semi-synthetic opioids (i.e., hydrocodone, oxycodone, hydromorphone, oxymorphone). Some common names for these semi-synthetic opioids include OxyContin®, Percodan®, Percocet®, Vicodin®, Lortab®, Norco®, Dilaudid®, Exalgo®. In addition, they will no longer be tested for MDEA.

    When drivers take drugs, their motor skills suffer and their reaction times are severely hampered. This can be dangerous and lead to accidents. Proper Drug screening ensures that a company has healthy drivers on the road.

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    Source by CW Wade

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  • All About Traditional Chinese Medicine

    All About Traditional Chinese Medicine

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    Traditional Chinese medicine is an alternative to contemporary medicine. The treatment method corrects imbalances in the body and works in different ways that include:

    • Addressing the environment and the external factors of the patient.
    • Helping the patients relate to the internal emotions in a healthier way.
    • Improving the lifestyle of the patients. This includes promoting better diet and exercise.

    The traditional Chinese medicine affects different areas of the body but it focuses on only a few of these areas. The areas include: large intestine, gallbladder, small intestine, lung, liver, spleen, kidneys, and heart.

    Benefits of traditional Chinese medicine

    The treatment option comes with many advantages that include:

    Reduced inflammation: The herbs and mushrooms used in the treatment have antioxidant, antiapoptotic, autophagic, and anti-inflammatory effects on the body. When you take the herbs, you have reduced levels of oxidative stress and inflammation thus you protect the body cells, tissues, and organs from developing diseases.

    Reduction of chronic pain and headache: The use of acupuncture and acupressure plays a vital role in managing pain brought about by arthritis and other medical conditions. Experts have also found that treatment methods such as eating a healthy diet and tai chi aid in reducing chronic tension headaches.

    Hormonal balance: Research studies show that the herbs used in the treatment contain anti-inflammatory and antioxidants that improve the functions within the endocrine and central nervous system. This aids in improving the healing abilities of the body and balances the hormones such as insulin, estrogen, cortisol, and testosterone.

    Improvement of the health of the liver: Since traditional Chinese medicine advocates that you take a healthy diet, the diet aids in improving the health of the liver. Some of the best foods that you should take to improve the health of your liver include: sweet potatoes, healthy fats, spices rich in ginger and garlic, and herbs. You should avoid fried foods, sugary drinks, and snacks, refined oils, alcohol, and processed carbohydrates.

    Tips to consider when engaging in traditional Chinese medicine

    For you to have a great experience with the treatment method, you need to consider a number of tips. Before you settle on a given practitioner, always take your time to research him/her and ensure that he/she is reputable. Experts recommend that you visit a number of facilities and take a look at the displayed certifications. If there are no certifications, you should stay away from the practitioner.

    While the herbs are natural, you should take them under maximum supervision. You shouldn’t take them if suffering from a medical condition or when pregnant. You should avoid medications from an unknown company as they might be containing dangerous additives, lead, cadmium, mercury, and traces of other heavy metals.

    To get the most from the treatment method, you should incorporate different lifestyle and preventative habits such as exercising, eating a healthy diet, getting enough sleep, and taking beneficial supplements.

    Conclusion

    This is what you need to know about traditional Chinese medicine. You should remember that the medications are recommended as complementary treatment methods; therefore, you should try them together with the complementary medications. To avoid complications always follow the doctor’s advice.

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    Source by Idd Aziz

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