Knee Discomfort

kneeKnee pain can be from sports or wear and tear for years of using your body or other reasons. The knee pains I encounter from my experience and experience from physical therapists. I experience that stretching, massages, heat, ice,exercise and modality work for limiting the pain and eliminating it. Knee pain is no joke. Stretching is a must and of course, massages help. Talking to a physical therapist should be one of the things you do if you are experiencing knee pain or any body pain. They know the body. Its their job.

They know what they are doing. If you can not get a massage or modality, quadusually ultrasound on the knee you’re experiencing pain in, then your best bet is icing and heating and a lot of stretching and pinpoint exercises. Stretches like Hamstring and Quad Stretch is good for the knee pain. Hamstring Stretch is just sitting down and stretching one of your leg out and touch your feet for a good stretch, while you fold your other leg when you doing this stretch. Quad Stretch is just folding your legs in half, while standing or laying on your stomach stretching out your Quadricep real good. The more flexibility you have the better. These stretches can be done everyday at the comfortable of your own home.

For the exercises, Knee Marches which is sitting down and simply marching your feet. These exercises improve the strength of your quad and you’re not even putting pressure on your knee joints so its a win-win situation. No pain and you getting stronger. Another exercises is Kick Back. You are standing up holding a stable object and kick one of your leg back slowly and releasing it to the floor slowly. This is for strengthening of the hamstring and flexibility of the knee. So these are the knowledge I know from observing and learning from physical therapists.

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Ankle Injuries

Ankle injuries occur whether in life or sports. The most unexpected one happens when doing normal day activities like walking or walking up the stairs. Some injuries are more severe than others. In some cases, it is just a sprain while in other cases the ligament is partially or completely torn (which is a severe case). In the severe cases, surgery might be needed if the therapy is not working.

Most cases are just sprained ankles; in which the ankle is stretched out in an awkward position. The one I seen with a physical therapist is mostly ankle sprain and in rare cases completely ligament tear. Either way, ankle injuries are nothing to play with (they hurt). I would know. I rolled my ankle like 2 to 3 times on the same foot for like 2 weeks in a row playing basketball. So I feel for someone that sprain his or her ankle.

gasexerThe exercises that that have seen worked that physical therapist recommend are mobility and stretching exercises. Stretches like the Gastrocnemius Stretch, which is basically calf stretching against the wall. Also, doing exercises like Calf raisers helps with ankle injuries.The best way to begin if having a physical therapist give a massage on the injury ankle for calming down the tense muscle before beginning exercises to get back the strength and function of your ankle ligament.

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