HEALTH AND FITNESS TIPS FOR ALL

Hip bursitis is the irritation of the bursal sac positioned over the outside of the hip. An individual with hip bursitis seeking treatment may be advised initally to rest by avoiding actions that may stress or strain the hip. Often individuals choose to seek a physician to prescribe medications that may help in reducing their hip bursitis symptoms such as pain and inflammation. In addition, many may be advised to follow a specific exercise program designed to strengthen their hip muscles. These exercises usually include stretching exercises that will increase flexibility and promote movement of the hips by reducing the pain.
The following is a list of exercises that will help decrease hip bursitis pain.
Leg Raise:
Lie down on your back and keep your legs in a straight position. Now stiffen the muscles of the upper portion of the affected thigh. Then gradually raise that leg 6-8 inches above the floor. While raising the leg, make sure to keep the upper thigh muscles tightened. Hold for 10 seconds. Then slowly bring down the leg on the floor. Repeat this step 10 times. 3 sets.
Cross Leg Pull:
Be seated on a chair and cross the bursitis distressed leg over the other. Pull the affected leg to the other side while holding your knee there. Keep your buttocks flat while pulling the leg (You will feel the muscle pulling in the hip area). Hold the knee for 5-10 seconds. Repeat 10 times. 3 sets.
Ball Squat:
Stand upright with your back facing the wall. Place an exercise ball behind your lower back and lean against the wall. While keeping your body upright, slowly squat down until your thighs are parallel to the floor. Hold this pose for ten seconds. Return to up and slide up on the wall. Repeat this step 10 times, 3 sets.
Important Tips:
Be aware to how your body is experiencing throughout the exercise. It is important to remain within a range of motion that is comfortable. The goal is NOT to push the muscle through the pain. You will become more flexible in time. Upon finishing the set of exercises, it is recommended that you apply a cold pack to the hip for approximately five minutes. Icing the hip post exercise will help decrease swelling and relieve the pain caused by bursitis.Practice these exercises after the initial tenderness and swelling that results from hip bursitis.

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By Taylor Z Madison

Hip pain is one of the most persistent and painful which a runner can get. If it doesn't force you to stop running, it will surely slow you down. You can, however do the following stretches and exercises to help alleviate your hip pain.

Yoga pigeon - Lay one leg in front of you on the floor with your foot angled towards your pelvis. Put your other leg on the floor behind you with the top of the toes on the floor, and toes pointing directly behind you. While keeping your hips square to the floor, extend forward to stretch. Hold the position and relax for sixty seconds.

Hip hike - Stand sideways on step or curb with one foot off the ledge. Using only your hips, lift and lower the foot that is hanging off the ledge. Do ten reps to start with and build yourself up to thirty during the following weeks.

Side leg raise - Lie on your side with your legs and hips stacked. Keep your toes pointing toward the wall. Slowly raise your top leg as high as you can, keeping strict form all the way up and all the way down. Start with ten repetitions. Build to thirty repetitions during the following weeks.
Knee lean - Lunge forward and put your front leg at a ninety degree angle. Touch your back knee and shin to the floor, and drop your hips. Hold the position for ten seconds to start with. Build to thirty seconds during the following weeks.

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By Nick J Adama

One cause of back pain that actually does not involve a degeneration or injury to the tissues of the spine is referred to as piriformis syndrome. This disorder actually affects the sciatic nerve as it travels deep through the hips. The piriformis muscle crosses over the sciatic nerve as the nerve travels down from the lower back through the hips and then down the length of the leg to the foot. When the muscle puts excess pressure on the nerve, chronic feelings of pain and numbness can result from the compressive forces.

This syndrome is common in runners, people who bicycle often, and can be found in the general public as well. The piriformis muscle compresses the sciatic nerve near the site of the rotator muscles of the hip, resulting in pain and a loss of feeling. The first sign of the syndrome is a chronic ache in the hips or numbness that that be felt deep in the hips and progress down the leg or even all the way down to the foot. Typically, only one side of the body is affected, as the sciatic nerve branches out from the lower back to either leg.

With piriformis syndrome, the pain can be chronic and be felt when moving, running, walking, or even sitting down. Sitting is one activity where the sciatic nerve is directly compressed by the piriformis muscle. We have all had the experience of sitting in one position or another for too long and our entire leg falls asleep. That is the sciatic nerve "turning off" due to pressure being placed on it at the hip. Thankfully, for the vast majority of us, this is a temporary numbness and only an annoyance, but for some people it is a painful chronic condition.
Pain and discomfort can also extend upwards into the lower back and people may feel as if their lower back is the site of the injury instead of the hips. This can make diagnosing piriformis syndrome difficult for doctors, as they have to take into account the possibility that the problem is caused by a herniated disc or otherwise compressed spinal disc that may cause numbness down the length of the sciatic nerve. This is why doctors may have x-rays or an MRI done on a patient with piriformis syndrome -- to rule out the possibility of a more serious back injury.

Treatment for the disorder typically involves reducing physical activities that place pressure on the sciatic nerve. This may mean standing up more if sitting causes discomfort, as well as taking a few days or weeks off of running or biking. Anti-inflammatory medications may help to reduce swelling if there is any injury or trauma to the piriformis muscle. Stretching and strengthening exercises may be recommended for some people who can move with little discomfort, in order to strengthen and improve the tissue quality of the muscle. And the good news is that surgery is extremely rare for this disorder.

For many people suffering from piriformis syndrome, the chronic feeling of numbness traveling down the leg to the foot may be extremely uncomfortable. Thankfully, that cause of the problem is well known and often responds to treatment and rest. The muscle can be relaxed, stretched, and strengthened so that it does not cause excess pressure anymore, and the nerve can heal quickly so that normal feeling returns once the muscle has relaxed. So while the pain may be chronic once the muscle clenches and applies pressure to the nerve, it does not have to be a permanent source of discomfort for many people.

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By Alan King

For all too many of us out there trying to get through our daily lives, we have to deal with daily, chronic pain. Hip pain is one of the most common complaints, especially as our population ages. Taking care of hip pain can be especially challenging because there can be so many reasons behind the pain. Doctors do recognize that there are some more common causes for hip pain and often look to these first.

Arthritis is by far the most common cause of hip pain. Of course, arthritis just means that the hip joint is inflamed. This can be a chronic or passing problem. There is a lot of research currently underway looking to address arthritis and joint pain. Fortunately, there are some promising results. One product that is growing in popularity is made from CFA's (cetylated fatty acids). They appear to be able to reduce inflammation in the joints while having no adverse side effects. Hips are rejoicing everywhere!

Another heavy hitter is tendonitis. Tendonitis can be found anywhere on the body sporting tendons, so this is not a very limited issue. The tendon in the hip area with the largest number of complications is the IT band, or the iliotbial band. Hip pain is a common symptom of tendonitis found in this area. CFA's may help to reduce hip pain with tendonitis simply by helping to cut down on the amount of inflammation found in the joint.

Fractures involving the hip joint are seen all too often as our bodies age. No one who has been around for the last couple decades and watches television at all can forget the whole "I've fallen and I can't get up" ad campaign. It is sad, but true, that many older adults will have hip problems due to a fall. The fracture issue comes in when the fallen person is dealing with osteoporosis. Unfortunately, when a hip is broken surgery is usually the only option to repair it and get the patient back on his or her feet. There are many different options available when it comes to surgery, depending on the fracture and the health of the patient.

Stress fractures are also a common issue causing hip pain. This type of fracture has nothing to do with age and everything to do with the level of activity and stress placed on the hip joint. There are limited options when it comes to relieving pain caused by a stress fracture. The only treatment that is going to be effective is to rest the joint and avoid the high-impact activity that caused the fracture in the first place.

If you are experiencing hip pain, a trip to your primary-care physician is probably a great place to start looking for relief. Those who have been diagnosed with issues such as arthritis or tendonitis may want to give products such as CFA's a shot...you have nothing to lose but pain in your hip!

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By Emily Greene

1. Hip Specific Exercises - Hip pain can often be relieved or even eliminated completely with specific exercise routines designed to treat this particular problem. Pain in any of your joints may be an indication that the surrounding muscles are under unbearable strain. Being overweight, sitting improperly with poor posture, and a diet poor in nutrients but high in fat, calories, and sugars all contribute to pain in your joints. Exercise helps relieve this pain by strengthening the affected muscles, and improving your mental outlook.
2. Massage Therapy or Muscle Manipulation - Muscle manipulation or massage can help to eliminate pain in your joints and muscles, and also help you to relax at the same time which diminishes the pain sensations some. When your muscles and nerves are under constant tension or stay tightened up for long periods of time this can cause pain. Having a massage on a regular basis can keep your muscles relaxed and loose, and this can also be done with muscle manipulation in your hip area.
3. Biofeedback - Biofeedback has proven very effective with some people at stopping hip pain without the need for surgery. This method must be learned, and is not something that you can do on the spur of the moment. If you are willing to take the time and put in the effort to learn this method you could get considerable pain relief without drugs or invasive methods.
4. Ice and Heat Packs and Ointments - Joint pain can often benefit from either ice or heat. There are a number of ointments and patches available that can apply either ice, heat, or both to your hip joint and help to relieve pain. Some of these products alternate between a cooling sensation and heat for the best relief. These will also help relax your muscles surrounding the affected joint, which can also contribute to pain in the area.
5. Meditation - If you suffer from hip pain, or any other type of pain, then meditation can be an effective tool you can use to minimize this pain. With meditation you learn to focus and clear your mind. You will be able to minimize the discomfort you feel by focusing on other aspects instead, and clear all of the previous pain from your thoughts. Chronic pain can be devastating both physically and psychologically, and meditation can help with both of these aspects.
6. Electrotherapy - Electrotherapy can help relieve pain that affects muscles and joints. In this treatment you will receive a low dose of electricity, which will stimulate your nerve endings and cause the pain to be eliminated. Some patients swear by this method, while others may not get the best results. Some patients find the treatment a little unsettling, but it is not painful and can be a big help in stopping chronic pain before surgery is required.
7. Physical Therapy - For hip pain that is chronic or severe your doctor may prescribe physical therapy. During this treatment a combination of approaches and treatment methods are used to find out which ones work best for you. Your physical therapist will customize a treatment plan designed to eliminate your pain using exercise, relaxation techniques, whirlpool soaks, and other methods.

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By Sally Ann Quirke

Prior to looking at hip pain in detail, I would like to point out that your hip pain may be coming from the hip itself, or from your lower back and pelvis. 50% of the cases I see of hip pain have a lower back component and 50% do not.
Symptoms of hip pain range from pain over the hip alone to pain radiating down the thigh to the knee and sometimes as far as the ankle.
Causes of hip pain range from arthritis in the hip joint to a nerve referring pain into your hip from the lower back. The way you walk may cause your hip pain.
The main causes I see in my clinic are:

1. Arthritis: The most common cause of pain in my experience. Arthritis is an age-related condition in most cases of pain in the hip region. The severity of your arthritic-related pain will depend on the severity of the degeneration that you have in your hip. Early intervention and treatment of hip area pain arising from arthritis is very important.
2. Capsulitis: This involves inflammation and tightness to the sac surrounding your hip joint. This tightness affects the range of movement in your hip and if the capsule is not stretched and released, it may result in chronic pain in the buttock. The cause of capsulitis may also be traumatically induced.
3. Groin strain: When you strain a groin muscle the stability of the hip joint can be affected. This can result in excess strain being placed on the inner side of the hip joint causing pain. If the strain or tear of your groin muscle is deep you may present with hippain alone, without any groin pain.
4. Lower back: The back has nerves which refer pain to the hip and if these nerves are impinged or damaged in any way you may feel pain around the hip. My clients often ask me why I am working on their back when the pain they feel is in their hip. The answer is that the root of the problem is in their back so I must treat the cause of their pain to facilitate a good recovery. They are often amazed when their pain disappears, often without me touching their hip at all!!

Now that we've covered the causes of Hip area Pain - what are some of the approaches to Pain Relief?The answer lies in the correct diagnosis. The causes of pain in the hip area are many. Until you have found the underlying cause of your pain, long term resolution of your symptoms will not be found.
As with all injuries, once you have found the underlying cause of your pain the resolution is usually very simple. This type of pain can arise from the hip, the lower back or possible some organ diseases. As you can appreciate there is no point in treating your hip if the cause is the lower back. So seek the professional who will assess and advise you as what the correct management should be.
Once the diagnosis has been made and the source of the problem found, relief should in most cases be effective. I prefer not to think of pain killers and anti-inflammatory drugs when I think of pain relief for the hip. I think of positioning, exercises, mobilisation therapy and strengthening. This is the long term solution to your hip pain.
You may require pain relief in medication in the early stages of your pain, but my advice is that you seek pain relief in the long term through exercises and positioning. 80% of my own hip pain patients respond well to exercises and manual therapy. Even those requiring hip replacements find relief from well-taught and administered exercises.
Ultimately the success of hip pain relief lies in the correct diagnosis and appropriate exercise management.

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By Dr Andrew Napier

The pain in hip joint is also very painful. There are many causes of hip joint pain. Some of the most common causes of hip pain are bursitis, nerve irritation, muscle strain, arthritis etc.
Arthritis - Hip is an example of "ball and socket" joint which is formed by the pelvic bones (the socket) and the end of the femur bone (the ball). A smooth layer of protective cartilage covers both the bones. Arthritis is caused by the loss of this cartilage from wear and tear, inflammation, or injury.
Bursitis - The large muscles which cover the hip joint and the hip joint are lubricated by five large bursa sacs and the fluid which is present in the hip joint. Lubricating fluid which is produced by each of the sac, performs its function properly in the direction to reduce pressure and friction around the joint. Due to injury, excessive pressure, and overuse, these bursa sacs become irritated. Bursitis is caused due to inflammation of a bursa.
Muscle strain - A group of three major muscle help to move the hip through a wide range of movements. Sometimes due to irritation and overuse of these muscles can result into muscle strain.
Nerve irritation - The major nerves crosses the hip which controls the lower leg function. There may be the pain through the hip or down the leg due to the irritation of these nerves. When there is a frequent injury to the sciatic nerve, it may result into the pain along the outer thigh or down the back of the leg. This condition is known as sciatica.
It is necessary to limit the activities to reduce the hip joint pain. Some of the activities which must be limited -
1. You must avoid jumping and running.
2. Activities which require you to spread your legs widely must be avoided.
3. Contact sports like rugby, football and wrestling, and stop and go sports like tennis, basketball and racquetball must be limited and avoided.
4. Repeated bending of the hip and direct pressure over the hip must be avoided.
5. Sleeping towards the affected side must be avoided; it is preferable to sleep on the back or stomach.
6. Stair stepper, stair climbing, step aerobics, bicycling etc must be avoided.
7. Avoid prolonged sitting.
8. Working in a stooped position must be minimized.
9. Repetitive bending at the hip must be limited.
For reducing the hip joint pain, you can take herbal supplement such as Rumatone Gold Capsules and massage with Rumatone Gold pain relief oil. Some exercises on the advice of the doctor are also very helpful.

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By James Pswarai

Tennis elbow is one of the most frustrating repetitive strain injuries and is one of the hardest to get rid of. Regardless of the name tennis is not the only way to get the injury (it was first reported by tennis players which is why it is given the name) but you can also develop it from repetitive arm/wrist movements which is where plumbers and mechanics (excess use of a wrench), painters (repetitive brush strokes) and even weight lifters (lifting too much weight) are at risk of this injury. If you are looking to get back on the road to recovery then what you should do is use tennis elbow exercises. Wouldn't these make the injury worse you ask? Not at all, by using the exercises you can strengthen the affected area to speed up the healing process and also to help you prevent the injury the next time round. Here are 3 of my personal favourites that helped me get back to the sport I love.
Exercise 1 - Wrist Extensions (Requirements: Can, weight or hammer)
Rest your arm on your leg or on a flat platform with your wrist hanging over the edge and your object in your hand. With your palm facing downwards slowly lift your wrist upwards to a 90 degree angle with your forearm. Slowly take the wrist down to be parallel with the floor and repeat.
Exercise 2 - Forearm Twists (Requirements: Can, weight or hammer)
Start in the same position above. Instead of lifting the wrist what you have to do for this is twist the wrist around so that your palm faces up and then twist so it faces the ground and repeat.
Exercise 3 - Ball Squeeze (Requirements: Tennis ball or rubber ball)
This is my favourite tennis elbow exercise as its simple and you can do it anywhere! Place the ball in the palm of your hand and squeeze for a couple of seconds and then release. Repeat this over and over again but if it is too hard or causes pain use a sponge and build your way up.

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By Taylor Thompson

A few months ago I was having this conversation with one of my friends. He was telling me about this exercise that you can perform with a tennis ball that will help you relieve the pain caused by G.E. I was pretty surprised by the simplicity of this exercise. Although my little problem wasn't cured, it sure did help.

Before going further know that I suffered from extreme pain for an entire year before finally learning how to treat and care for it. Also note that there of various amounts of great sources across the Internet with tips and tricks on how to treat the discomfort.

With that being said, this exercise will hopefully help you relieve some tension. All you have to have for this exercise is a tennis ball and a wall.

1st. Press a tennis ball between your elbow and the wall.
2nd. Begin 3 to 4 inches below the angular part of your arm.
3rd. Once you're ready to roll the ball up your elbow.
4th. Do this repeatedly 8 to 16 times per session.
5th. Hold sessions multiple times a day.
By following some of the above advice and by continuing the above exercise while avoiding activities that can make your situation worse, you will begin to relieve the pain of golfers elbow. Again, it's important to avoid activities such as golf, tennis, chopping wood, or anything else related while treating golfers elbow as it's not just something that will go away on its own.

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By Jim D Knight

"Sorrow for a husband is like a pain in the elbow, sharp and short."
- English proverb.
To understand the possible causes of elbow pain, one must first understand the structure of the elbow. The elbow is the intersection point for three bones in the middle of the arm - the bone of the upper arm (humerus) meets the inner bone of the forearm (ulna) and the outer bone of the forearm (radius) to form a hinge joint called the elbow.
The outer and inner portions of the elbow joint are called lateral epicondyle and medial epicondyle respectively. Both the biceps and triceps muscles are attached to the elbow with several tendons. There is a fluid-filled sac called bursa at the tip of the elbow that helps to moderate friction during movement. Damage to any of the above can be reason for elbow pain.
The most frequent causes of elbow pain are:

1. Lateral Epicondylitis - Commonly known as "tennis elbow" and associated with racket sports, it can influence people who have not atall stepped on the court. It causes ache on the outside of the joint and difficulties in gripping objects. Also known as "elbow of hooter" and "elbow of archer ".

2. Medial Epicondylitis - Commonly known as "elbow of hooter", it causes ache on the inside of the joint due to swelling of tendons. This condition is also sometimes called "Elbow of Pitcher" due to the identical tendon being stressed by the throwing of objects such as a baseball.

3. Olecranon Bursitis - Is characterised by pain, protuberance and inflammation of the olecranon bursa due to collection of synovial fluid. Bursitis normally develops as a outcome of a single wrong to the elbow, or more commonly due to repeated slight injuries. Also known as a "swellbow" or "water on the elbow."

4. Radial Tunnel Syndrome - The radial nerve passes just lower down the lateral epicondyle, and when trapped by muscles of the forearm and elbow, can be reason for substantial ache with symptoms equivalent to tennis elbow.

5. Cubital Tunnel Syndrome - The ulnar nerve runs down the inside of the elbow and is the nerve affected when you knock your "funny bone" causing a tingling sensation. When compressed, it can basis elbow pain as well as shooting pains along the forearm and numbness of the fingers.

6. Arthritis - It covers a association of conditions involving impairment to the joints of the body and may be lone of the causes of elbow pain.

7. Fractures - Fractures to elbow bones are frequent after falls and will cause elbow pain. The most normal such fractures are olecranon fractures and radial head fractures.
The common chiropractic options for care of elbow pain are:

1. Alignment of bones - Any misalignment of bones detected by X-rays is situating proper through the technique of adjustment.

2. Heat and cold therapy - Heat therapy is used to increase circulation and accelerate healing. Cold therapy reduces protuberance and ache and mainly follows heat therapy. Sometimes, electro-stimulation may be used to increase the healing system between hot and cold treatments.
3. Massaging - Transverse friction massage across the distressful area can provide appreciable relief.
4. Medical treatments - These comprise anti-inflammatory agents, ache controlling drugs like Cortisone, and even casting or surgery if the trouble is really serious.

By James Pswarai

Tennis elbow is an annoying and frustrating injury and if you suffer from this injury then you know that getting the right help is essential. The repetitive strain injury affects the arm tendons and can cause the outside of the arm to become very sore and tender leading to extreme pain. Some people may find that a good method to help cure tennis elbow pain is to use ibuprofen but that is found to just mask up the injury, there are better solutions which you can use to relieve yourself of the injury!
As mentioned before this injury is very frustrating especially to get rid of. There are various ways to heal the injury but people want natural healing remedies that they can use to treat their injuries on a daily basis and preferably from the comfort of their own homes.
Some great natural healing remedies that can be used are...

• Exercises
• Massage therapy
• Reflexology
• Acupressure
• Ice packs

Tennis elbow exercises are great exercises you can use from the comfort of your own home on a daily basis. These exercises will help you strengthen the injured muscle making sure it doesn't get any worse and it will increase your range of mobility and decrease your level of stiffness. You should make sure that while going through the exercises you should include a period of rest and ice to reduce the inflammation caused by the exercises.
Reflexology and acupressure are two good methods which you can go about and use it on a daily basis. These two therapy methods are an excellent way to speed up your healing process and reduce the amount of pain you're in.
Another method you can use is massage therapy which is great for relieving pain and with the correct technique can be used at home to reduce the pain from your frustrating elbow injury.
Ice packs are very useful to help relieve pain and are simple to make and use at home. By applying an ice pack to the injured area for 10-15 minutes for 3 times a day you can reduce inflammation of the injury (a 2 hour gap must be left between use).

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By Gabe Mirkin, M.D.

You don't have to play tennis to develop tennis elbow. It can be due to any movement that puts excessive force on the wrist muscles. Tennis elbow refers to elbow pain as the result of an injury to the elbow tendons that bend and straighten the wrist. Hold your hand down with your thumb on the outside (lateral to your hand) and your elbow straight. Pain on the lateral (outside) part of your elbow is called backhand tennis elbow. Pain on the medial (inside) part is called forehand tennis elbow.
The muscles and tendons are damaged when the force on them is greater than their inherent strength. If the ball hits your racquet with a force that is greater than the strength of your wrist muscles, your wrist tendons tear. In the same way, carrying a suit case, twisting a screwdriver, turning a stuck faucet, or trying to open a jammed door can tear your wrist muscles and cause tennis elbow.
If you have tennis elbow, rest the injured part until you can bend your wrist against mild resistance without feeling any pain in your elbow. Then you should start a program of progressive resistance exercise to strengthen your wrist muscles. Sit in a chair with a light weight in your hand, Place your arm so that it rests touching the table from your wrist to your elbow. If you have forehand tennis elbow, your palm should be up. If you have backhand tennis elbow, the palm should be down. Then slowly raise and lower the weight by bending and straightening your wrist in three sets of ten, every other day. Stop if you feel pain.

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By Miri Terli

Elbow pain relief can be attained through rest, ice or heat application, non-steroidal anti-inflammatory medicines, elbow brace and physiotherapy. Basically, physiotherapy covers all the other kinds of elbow pain relief that was mentioned. They are some of the conventional treatments to relieve the symptoms of tendonitis.
Tendinitis is the inflammation and irritation of the tendons that are in cords of tough and fibrous connective tissues which attach muscles to the bones. This includes tennis elbow and golfers elbow injuries. This injuries result from overexertion and repetitive movements. All people have the tendency to develop this injury. The symptoms of tendinitis include, elbow pain that occurs at night or while resting, inability to carry objects or use the arm, inability to flex or straighten the arm, and swelling or redness of the injured part. Some conventional treatments can provide elbow pain relief.
Rest. This may be the simplest but this is the most effective among conventional treatments for it promotes healing of the tendons. Giving your arm proper rest is the very first and vital step toward recovery. Meaning, you must avoid participating in any activities that may aggravate you condition.
Ice or Heat Application. This is a very common relief in orthopedic treatment. You may be asking on to what is right between the two. Which one is better, ice packs or heat pads? Ice treatment is normally used for acute injuries. This is used when you have a recent injury that may be within 48 hours and when it is swelling for this can help reduce swelling of the injured part. Heat treatments, however, should be used for chronic conditions to help relax and loosen the tissues. This also helps in stimulating blood flow on the injured part. You should use this before doing your activities and not after a certain activity.
Non-steroidal anti-inflammatory drugs (NSAID). For the mildest to moderate cases of elbow pain, the use of aspirin or ibuprofen will help reduce the inflammation. This kind of relief should be taken to relieve pain but not to be maintenance for pain relief due to its gastrointestinal side-effects.
Elbow brace. The use of elbow brace that is worn over the back of your forearm may help relieve the symptoms and this can help your muscles and tendons to rest. It forbids certain movements of the forearm to avoid stress.
Physiotherapy or physical therapy. Doing some simple stretching and exercises not just relief the pain but it really cures the injury. When you perform stretching to improve the flexibility of your wrist and arm and perform strengthening exercise to strengthen your muscles, you doing the best preventive measure against elbow pain. In physiotherapy, your therapist will evaluate your condition thoroughly to determine the kind of treatment appropriate for you to permanently make the injury fade away. Your therapist may perform ultrasound, ice massage and the muscle strengthening exercises, as well stretching exercises.
These types of elbow pain relief may be helpful in your condition but it is best for you to make an accurate diagnosis of the factors resulting to the symptoms of your problem.

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By Tauqeer Ul Hassan

The elbow is the region surrounding the elbow-joint and it is in the middle of the arm. Elbows are joints just like knees and their function is to rotate, flex and support the body weight when needed. Excessive pressure, continuous action and aging can hurt the elbows and knees. When too much strain is put on them or when they are leaned upon, they will hurt. Most common cases of elbow pain are golfer elbow, tennis elbow and bursitis.
Golfer's Elbow
If the pain radiates from different area of the elbow and it is felt on and around the bony area extending through the flexor muscle below the arm, it is called golfer's elbow and it is little similar to tennis elbow.
Force exerted on the flexor muscles during a golf swing pulls the tendons. When the wrist is flexed or the hand is made to grip, the muscles are pulled against the tendons. Excessive use of those muscles from continuous golf or tennis swings results in pain and inflammation around the elbow joint.
Tennis Elbow
If pain is felt and it starts from the outer side of the upper forearm just under the bend of the elbow radiating down towards the wrist, this means that the person is suffering from tennis elbow. This pain is mostly felt bending or lifting the arm when even grasping light objects like a tea cup.
This name has been given because playing tennis often results to this kind of elbow pain. This pain is not limited only to tennis players. The sport requires continuous rotation and flexing of the arm from shoulder to wrist. These movements can cause little tears in parts of the muscle and tendon. When the first tear has healed, it often tears again and continuous tearing results in the bleeding of the muscle. Rough tissue and calcium deposits are formed and a protein named collagen leaks out from around the injured areas causing inflammation. The pressure of the swelling cuts off the flow of the blood pinching the radial nerve which is one of the main nerves that controls the muscles in the hand and arm.
There is difficulty extending the forearm fully because of the inflamed ligaments, muscles and tendons. This inflammation can continue typically for 6 to 12 weeks. Although tendons do not receive the same amount of blood and oxygen that muscles do but they heal more slowly. Due to this slow healing process, the pain can last for as less as 3 weeks and can continue for several years.
Tennis elbow can be a type of tendonitis that is mostly the case. If the bones and muscles of the elbow joint are also involved, it is called epicondylitis. Although swelling in never a symptom of tennis elbow but if there is swelling, other possible conditions have to be checked like infection, arthritis, tumor or gout.
Bursitis
If pain is felt directly on the back of the elbow joint rather than below the outside of the arm, then this is the sign of bursitis. This is caused by the inflammation of lubricating sacs in the joint. Constant rubbing of the tendon over the bone along with high amounts of repetitive shoulder, arm, hip, knee and ankle causes this pain.
Treatments for Elbow Pain
One can have a quick relief by doing the following like; giving the arm a rest till the pain disappears and then massaging the area for relieving the tension and stress in the muscles. Do exercise to strengthen the area for preventing any further injury. If it has to be remembered what was being done, that caused the injury, one must not forget to warm up for at least ten minutes with gentle stretching before starting any activity. Frequent breaks must not be forgotten.
Assortment of treatments for elbow pain is offered in conventional medicines. They range from drug injections to surgery but the pain will never completely finish unless one stops stressing the joint. The muscles and tendons can get damaged and the pain can further worsen without adequate rest.

By Heather Clay

Arthritis is a disease which causes pain and damage to the body's joints. Any joint can be affected, and all will cause different quality of life issues. One of the problems that affects many sufferers is arthritis knee pain. There are different causes for this pain depending on the type of arthritis that you have.
The knee is made up of three bones. It is located where the bottom of the femur and the top of the tibia meet. It is protected in the front by a bone known as the patella, or kneecap. There are a number of tendons and ligaments which hold the bones in the proper alignment and allow the bones to hinge properly. There is also cartilage which is located on the bones and under the kneecap that cushions the joint and prevents damage to the leg bones. A tissue pad called the meniscus also helps cushion the joint.
In osteoarthritis, knee pain is a result of the break down in cartilage. The ends of the bones become rough and jagged in later stages of the disease, and knee damage and pain can result. Osteoarthritis is normally a disease which affects older people but younger people who have injured their joints may also experience the symptoms of osteoarthritis. With rheumatoid arthritis, the body's immune system attacks the joints and can destroy cartilage. There is inflammation, heat and swelling in addition to joint pain. Rheumatoid arthritis can affect people of any age, which makes it different than osteoarthritis.
There are a few different ways that you can treat knee pain that comes from arthritis. There are anti-inflammatory medications, pain relievers and supplements like glucosamine and chondroitin that are designed to support and repair cartilage. If you suffer from rheumatoid arthritis, there are oral medications which are designed to modify the way the disease is affecting you. They include methotrexate. Gold therapy is also used although this is much less common now that safer drug alternatives have been discovered.
If you are suffering from pain in your knees, you should check with your doctor to make sure that there are no untreated injuries. This can include torn cartilage, damaged ligaments, or even a dislocated kneecap. Surgery can correct these. If your joints are severely damaged by arthritis, you may need to have the joint surgically replaced.
Other non medical means of treatment can include heat wraps and arthritis creams. These can soothe sore joints and provide some relief. Remember that you should never heat a joint that has been affected by rheumatoid arthritis. You want to calm the heat that is in the joint, not add to it. You also want to make sure you are continuing to use the joint since letting it become immobile will not help and you will end up with more severe problems down the road. Arthritis websites or a rheumatologist can help you establish a safe and effective exercise routine.
Knee pain can be one of the most difficult aspects of arthritis to deal with. You use your knees for so much in your life that having pain can cause problems in your every day routines. Knowing what your treatment options are can help you get on with your life and stay as normal as possible.

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By Rochelle Gravance

Most knee injuries occur because of damage to the knee from stretching, twisting or stressing it from a particular direction. How to relieve knee pain with exercise depends on the severity of the knee injury and where it is located. The type of treatments typically involved with knee injuries consist of compression wraps, rest, ice, elevation, anti-inflammatory medications, physical therapy, and exercise. Surgery is only suggested as a last resort after the swelling and inflammation is down.
Strengthening muscles around the injured knee helps it regain stability and flexibility, with the focus of the exercises depending on where the injury is located. Exercise training could be in applied to several areas - the hamstrings (back of the thigh); calf; hip; ankle; or quadriceps (muscles in back of the thigh). Exercises to relieve knee pain can be done at home, at physical therapy offices, athletic clubs, fitness centers, clinics or hospitals.
Rehabilitation stages
The purpose of the early stages of knee rehabilitation is to achieve a full range-of-motion of the knee joint. But the knee is not the only part of the body affected, as rehabilitation involves a progressive state of exercises ranging from the knee to the hip, to ankle strengthening. This involves adequate exercises that will improve the person's balance and stability along with improving knee pain. Strengthening the knee area from a work-related or sport-related injury, affected by the individual's personal activities, needs to be done in order to prevent further injury to the same area.
Generally, relieving knee pain with exercise takes about two to four weeks before returning to normal activities. However, it may take longer to maintain maximum knee stability with further exercises or physical therapy. Obviously, all knee injuries can never be treated the same way. Some may be successful with exercises, depending on several factors:
• What type of injury has happened to the knee
• What is the amount of damage to the knee
• What will be the lifestyle after the knee is fixed - sports or daily activities?
• Is the patient willing to change or modify his lifestyle if needed because of the knee injury?
• A strong motivation is needed through the knee rehabilitation in order for the knee to be strengthened.
Taking a break from high knee activity when doing knee exercises
Relieving physical activity when living with knee pain will help the knee get better with less pain. Things like running and playing sports should be avoided as they will place more emphasis on the injured knee and legs. Exercises with knee pain should be combined with low-impact activities - swimming, nonimpact elliptical training, use of proper shoes, or arch support inserts.
Knee joint exercise may require icing the knees for up to 20 minutes after the exercise period. Used to decrease knee pain, ice is also used to speed healing of the muscles and tissues in the area. Elastic wraps can be used to hold the ice. Footwear is also important for someone with a knee injury. Running shoes or walking shoes are made different than normal everyday shoes. Some individuals use arch support placed in the shoe, while others may need to use temporary braces or supports until the knee is healed.
Exercises to relieve knee pain should be done for a couple of minutes at a time. It is also good to do them twice a day. Exercises come from a doctor or physical therapist, with directions regarding their usage and how long. Most will involve quad exercises, as they make the person's front thigh muscles much stronger. This is important as it controls the front of the kneecap and its movements.

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By Kim Christensen 

Though our knee is a large joint which has a lot of weight as well but its motions are not as much as other joints in our body. It can bend to almost 120 degrees and supports the leg. It cannot move in just any direction. The strength of the knee comes from its limited motion but it is not made so that I can take a lot of stress.
The knee stretches to a straight leg and hence it needs to be stable. In case it cannot stretch fully, the muscles need to support the body all the time and that puts a lot of continuous strain. We can relax usually when out knee locks in the straight position. The horses can sleep standing upright because they rest on their knees. If you wobble knee side to side a lot, that causes a lot of stress on the side ligaments and it might lead to a lot of problems.
There are two compartments of cartilage in our knee. One is the inner cartilage and the other is the outer cartilage. In case the cartilage is even, the leg can bow in or out but in case you are overweight, then you are bound to have a lot of knee troubles. You should not do things that will increase your pain. You should use a can as it is helpful and also an elastic bandage in case of any injury. You should avoid using a pillow near the knee as it might cause the knee to stiffen and not straighten out in the night.
You can start with exercises and can repeat them many times a day. Swimming does not involve any weight lifting, so that can be done as well. When you start, focus on straightening the leg and flexing it. If you have a help to move your leg and help in movements, then it will be better rather than doing it alone yourself. The bottom line is to work at getting your leg straightened. You can then go for isometric exercises. You need to tense the muscles in your upper leg, front and back so that your leg does not have to move but there is exertion of force. Do this for two seconds and then stop for two seconds. Do this ten times continuously three times a day. Then slowly begin active exercises. Working on a bicycle with a low gear is a good starting option. Stationary bicycles are a good option. You can start walking as well as this is a good exercise. You can increase the distance gradually. Do not do exercises that put a lot of stress on the knee.

By Rochelle Gravance

Knee pain is the most common ailment of the body. Ironically the knee is the most complicated joint; it bears virtually all the body weight while performing straightening, bending, twisting and rotating functions. All these functions increase the risk of knee injury. Whereas the more acute knee injuries like torn ligament and cartilages are more prevalent in sports involving jumping, running and turning.

However these injuries are caused when the knees are overworked. These pains gradually develop over days or weeks and gradually worsen over time. When muscles and tendons are overstretched microscopic tears occur (the prevalent pain is usually as a result of inflammation). Avoid chronic problems by giving the tear time to heal. Knee pain is usually caused by the following:

1. When the knees are overworked over a short period of time- this usually occurs when one indulges in very strenuous exercises after a very long exemption.

Usually, the risk of knee injury is higher with age- it can lead to knee osteoarthritis, which is a gradual disintegration of the cartilage.

2. Runner's knee-It is usually found in young people and it is a diffuse pain behind the knee cap. The pains usually get worse after activities such as running and climbing.

There are various solutions or ways of preventing knee pain through exercise but they all center on developing the muscles and supporting the knee.

Knee injuries require time to heal; exercises should be done gradually by increasing the count, and should be stopped once you experience any pain. During these exercises the muscle will tear and after the process of healing the muscle becomes bigger and stronger. These exercises help to correct the problems in the knee joint. Here are some of the exercises required to solve and prevent knee injuries and pain:
Knee exercise for runners - by indulging in this form of exercise you will get to muscle groups in the body like the quadriceps and hamstrings.

Leg raises - this is a simple exercise and it can be done at home.
Standing leg raises - this kind of exercise needs support and it is very similar to the leg raises.
Single leg dip - this exercise strengthens the knee and squads. It also requires support on both sides.
Wall squat - this is a simple compound quad exercise for runners. However, the quadriceps strengthening contraction is possibly the safest, easiest and most recommended exercise you can perform to avoid knee pain and injury. You can always do most of these exercise even while watching television especially if you find difficult to fix exercise in to your program. For optimum result, adhere to the recommendations of the experts like the fitness trainers, gym instructors as well as your physical therapist.

It is important to note that the most feasible way of protecting your knee from injury is by developing and strengthening the muscles around the knee.

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By Zandra Jones

Are you looking for natural arthritis knee pain relief? For many who are suffering from arthritis, this can be a daunting task. Our knees are one of the most used joints in the body. We are constantly stooping, bending, and standing which adds more pressure on the knee and when we become over weight, it makes these joints especially vulnerable. So finding a natural pain relief that is consistent and effective is very difficult.

Osteoarthritis affects many other joints in the body such as hips, hands, elbows, and spine. When the cartilage in these joints wear down due to old age or injury, the cartilage can not provide the cushion the joints need to prevent bone friction. When bone friction happens, pain and inflammation is the result. So any arthritis knee pain treatment that is worth its salt will rebuild damage cartilage, decrease inflammation, and relieve pain.
One natural way to relieve arthritis knee pain is by exercising. Exercises like pilates and walking causes endorphins to be released by the brain. Endorphins are hormone like substances that functions as the body own natural pain killers. These endorphins are so powerful that not only can it mask pain but it improves your mood and gives you a feeling of euphoria.
Medications like ibuprofen and acetaminophen can provide relief as well but it is not a natural treatment. Traditional medications have many side effects like gastric upset, bruising, ringing in the ears, and rashes but for acute pain it may provide the quickest relief. If you are looking for a solution to chronic arthritis pain then a natural supplement is the way to go because it has little to no side effects.
Several natural supplements can provide an arthritis pain solution. Glucosamine is a natural supplement that is used by arthritis sufferer world wide and is the supplement of choice. It decreases inflammation and pain in the joints. Chondroitin and MSM (Methylsulfonylmethane) is also effective and is often used in conjunction with glucosamine. White willow bark, turmeric, and devil's claw are other herbs that provide arthritis knee pain relief. If all these supplements are taken separately, it can be costly. It is recommended to find a product with a combination of all or some of these natural ingredients that work well together.
Exercising and taking natural supplements will provide effective natural arthritis knee pain relief. However, you must be consistent with natural treatments to get the best results.

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By Rochelle Gravance

The knee joint is one of the most complex joints in the human body. It plays a pivotal role in facilitating movement and supporting the entire weight of the body. Hence the risk of knee injuries and knee pain is very high and may be caused by many factors. Minor knee injuries mainly occur due to stretching and twisting or any movement that goes beyond the knee's endurance. Sudden movements or jerks can also cause knee injuries, often occurring while walking on uneven paths or athletes training on rough surfaces.
The knee joint has many components facilitating its movement which include ligaments, tendons; cartilage, menisci with knee pain affecting any of these. The convolution of the structure of the knee joint and the verity that it is a weight-bearing joint are issues that make knee problems common and the knee one of the most injured areas.
Snapping and popping within the knee is pretty frequent but this should not be considered as a symptom of any problem. Rather it's a kind of knee injury which occurs when a ligament is torn. So this is one problem that needs immediate attention as else it can cause tremendous knee soreness for the victim. If left untreated for a long time it can cause permanent disability to the injured person.
Other acute knee injuries that may include torn cartilage or ligaments are frequently caused due to sports that involve jumping and running and sudden jerks in turning or stopping. There are many such sports like tennis, cricket, volleyball, basketball, soccer, football, rugby, hockey and wrestling where the sportsperson is in high risk of suffering from knee pain. Overuse knee injury is one of many issues that include tendonitis, bursitis and muscle strain. Initially, the person affected experiences mild and sporadic aches that gradually increase over a period of time.
The rationale behind this is that when the tendons and muscles are overstressed beyond their capabilities, it results in microscopic tears. If not checked, these may lead to chronic problems. Knee pain is recurrently caused by doing too much of physical activity in a short span of time like doing excessive jogging or running after a long period of time.
Osteoarthritis is again a one of the common causes of knee pain. The problem is usually age related and the chances of this increase with age. Osteoarthritis is a type of arthritis concerning disintegration of the cartilage. Exercise is essential to retain flexibility and strength of muscles that provides support to the knee, which lessens the strain on the knee joint.
Runner's knee is a widespread cause of knee pain among youth. The pain is generally spread behind the kneecap. It's very important to be cautious and take extra care of our knees as it is an important part of the human body. Regular exercise and preventive measures can always help one to stay fit and stay away from knee pain. Women, especially, should be careful about knee problems as a recent study reveals that more number of women suffer from knee pain as compared to men.

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By Long L

Knee Pain Exercises are often prescribed in conjunction with medication that targets the pain and inflammation of the knee. However, you need to pick types of exercises that are suitable, safe and effective for you. You can find some tips and recommendation here.
Knee pain is probably about the most common complaint, which has many causes. Some of the common causes include: arthritis, which is just about the most common cause; ligament injuries caused by sporting activities; cartilage injuries; dislocating kneecap; Patellar tendonitis; Bursitis is very common in people who kneel for their jobs like gardeners or have a gout condition.
Making an accurate diagnosis is very vital in order that the right kind of treatment and exercises be directed at the cause. That's why, having medical check up is a necessary thing to do. This should not be ignored as that part will get X-rays to know the exact problems that cause the pain.
Beside the medicine, your doctor may suggest you some sorts of the exercises that are safe and effective for your condition. Ideally, for knee pain exercises, getting a trained physical therapist to help you out will be the most appropriate thing to do to prevent mistakes that can make it get worse.
In general, the knee pain exercises can be anything you would like to do or rather that your knee condition allows, such as walking or riding a stationary bike to increase the blood supply to the muscles and prevent injury.
Walking is actually one of the simplest and economical to do that able to support your joints. It releases endorphins, the natural pain killer, into our body. It helps you to lose weight, so the stress on the painful knee will be decrease. Besides that, it will also improve your overall health significantly.
Other than that, strengthening the knee muscles is very important. It is the largest muscle and we put the greatest strain on it. Quads strengthening contractions are considered one of the easiest and safest exercises anyone can do to strengthen the knees and thighs.
Sit in a chair with legs extended and heels on the floor. Keeping your knees as straight as your condition allows, begin to tighten the thigh muscles and hold them in that position for a 10 count. Now relax for a 3 count. Then, repeat. You are required to do a set of 10 repetitions as part of the exercise. However, do them as many times to through the day as you possibly can. Don't forget to warm up with just 5 minutes of low impact aerobics.
Finally, the knee pain exercises need to be in balance and combined. All muscles that support your knee should become your focus, such as the hamstrings.

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By Tiffany Chambers-Goldberg

Knee Pain:
We use our knees all day long from the moment we wake up til we go to sleep at night. Running, jumping, walking, and stair climbing can all contribute to pain. In this article, we will discuss the basic anatomy of the knee and ways to keep them healthy, supported, and pain free!
The knee is the most complicated joint of the body and supports almost all of a person's body weight. There are many ligaments and tendons involved which are why there are so many reasons why knee pain may occur from misalignment, overuse and degeneration. Common injuries include tendonitis, ligament tears, arthritis, or iliotibial band syndrome. (The IT band is a ligament extending from the pelvis to the lower leg that tightens as we walk or run).
Common Causes of Knee Pain
We spend most of our time sitting, either at a desk or in a car, and as a result, the IT band gets tighter and tighter, resulting in a lack of mobility in the hip and the knee joint. In addition, when we sit for long periods of time, the muscles essentially dry out like shrink-wrap, tightening and limiting mobility. Too much sitting contributes to weight gain, which can cause knee pain as the excess weight of the body is funneled through the small joint. The patella houses the thickest layer of cartilage in the body, protecting it from the pressure of the quadriceps when the knee is flexed, as in stair climbing. Stair climbing can put as much as six hundred pounds of pressure on the patella, not to mention the added weight created by obesity.
On the other hand, some people overuse their joints. Athletes build strength with physical motion, but also create tightness in the muscles. Overuse of the knee can create a variety of problems: ligaments tear and muscles strain, especially from twisting motions. Irritation and inflammation develop resulting in tendonitis. Bursitis is caused by inflammation of the fluid filled sacs (bursae) surrounding the knee brought on by trauma, gout, or arthritis.
How To Cure Knee Pain
Taking care of your knees starts with taking care of the muscles around them. Yoga is one of the best ways I know to keep pain away. Hip limitation directly affects knee pain, so the more available your hips are, the greater amount of mobility you will have in your knee. Massage can also alleviate tight muscles, especially the thigh and IT band, allowing for freedom in the knee. Foam rollers can be purchased for under $30 and massage yourself by rolling away the tightness!

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