Frozen shoulder (Adhesive Capsulitis) is a debilitating disease. Performing normal daily activities such as hanging up your clothes, carrying shopping bags and putting your shirt can make you scream in agony. Symptoms of frozen shoulder are usually experienced in three stages, which are spread over a number of months or years.

During the initial stage, the shoulder starts to feel slightly achy and stiff, before becoming extremely painful. Because of the extreme pain, movement of the shoulder would be very limited. Any sudden burst of movement will make you scream in agony.

After a few weeks, your shoulder muscles will slowly waste away and the pain may travel up towards your neck. Seek your local general practitioner is essential to prevent further complications and to maintain your pain.

To prevent further complications make sure you perform the following:

Heat and/or Cold Therapy

Using heat or cold is a simple and effective way to relieve pain and swelling. When applying heat/cold packs, make sure you apply the hot pack for at least 20 minutes and then remove the pack for 5 minutes and reapply and repeat. If you apply the heat/cold pack for too long, the blood circulatory system will adapt to the temperature and return back into normal circulation.

You can apply the cold/heat pack whenever you feel pain. It is important to check the heat pack is not to hot when you apply on your skin. Use a cloth or towel to cover it up. If the heat pack is too hot, it may cause the skin to burn.

Shoulder exercises

It is critical that you perform at least one set of exercise everyday. As time goes by, your shoulder range of motion will decrease and your muscle become weak. Muscle soreness is expected during exercise but if it becomes too sore stop the exercise for a few days. Although you may feel frustrated with these exercises because it is gradual and slow it is therefore important to persist with the exercises.

Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)

Visit your local general practitioner to prescribe you these drugs. NSAIDs are effective in reducing pain and help to reduce swelling.

Avoid Aggravating Activities

Avoid from aggravating activities such as opening cupboards above your head or any heavy lifting.

In 95 percent of cases, frozen shoulder is totally reversible. Although full recovery may take several months you will get better if you follow the above advice.

To discover more ways to cure frozen shoulder pain and how to do frozen shoulder exercises visit http://frozen-shoulder-exercises.com, a popular frozen shoulder website.

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Going through ACL Reconstruction surgery isn’t easy for anybody. The pain, discomfort, swelling and foreignness of experiencing what is fundamentally an immobile limb will be quite a deviation from the normality of your daily routine.

This particularly holds true for the active adult who chooses to or needs to have ACL Reconstruction Surgery. One day you are at least able to move around on your own, and the next you’re completely confined to a resting position. Nevertheless, with some patience, hard work and dedication, you will be back to your active lifestyle, even stronger than you were before surgery.

The 1st month after the operation is hard - you’re mostly restricted to a bed except for hygiene purposes, the swelling in your leg and ankle may be heavy and the pain will ebb and flow as the day goes on. However, there are steps that you can take to make the recovery process as quick and productive as possible.

1. Prior to surgery, organize the area where you will be recuperating after the surgery. Try to accumulate some reading materials (magazines, books, newspapers, trade publications, etc), make sure that you have a wireless or cordless phone close and gather enough blankets & pillows so you can support and elevate the repaired knee joint. If you have a laptop, make a point to bring it’s power cord to your recuperation area and ensure that your wireless internet (if applicable) is operational to help pass the time.

2. If you’ve young children, prepare them for the reality that you are going to be immobile for a period of time and that they can’t rough-house around you. The last thing you need is a toddler accidentally tumble into you as you are hobbling around the house.

3. Take it easy for the period right after surgery and right before your first PT session. Give your whole being - head, leg and spirit - time to heal. Remember - you’ve just undertaken a major surgical procedure and you need to have a solid recovery period to ensure you are able to spring back to your prior, normal self.

4. Take your meds as instructed by your physician! He/She has prescribed them to you for a reason. Consider - your medications are not only to help alleviate pain, but to help reduce inflammation from the surgery. You are not a wimp if you take them!

5. Ask for help from those that are close to you. You could probably get through the recovery process on your own, but you should rely on those who can and will assist you wherever and whenever needed.

6. Request that the limited area within your home that you will be moving through be kept comparatively orderly. You’ll need to be on crutches, and you don’t need to be navigating on crutches through a floor full of toys and scattered laundry across the room as you are trying to learn how to use them.

7. Ask your doctor if a stool softener would be appropriate to take during your while you are taking your pain medications. Some of the meds that are prescribed to ease the pain and swelling can cause constipation, and a stool softener will help oneself counteract this possibility.

8. Remain well hydrated. Drinking water may be the last thing you feel like doing as you are lying in bed, but make sure to not deprive your body of it’s needed fluid intake.

9. Ice, ice, ice, ice and ice. Along with your medications, ice will help reduce inflammation, swelling and pain. Make sure to stick to your doctor’s recommendation as to the icing time interval and frequency for your recently repaired knee.

If you abide by your doctor’s orders, be diligent about treating yourself right during your post-surgery recuperation, give your body the repose it needs and keep a positive mental attitude, before long you’ll be onto the next stage of your road to final recovery - the start of physical therapy and relatively normal activity.

The information in this article is for educational purposes only and does not constitute medical advice or medical services. If you have or suspect that you have a medical problem, promptly contact your doctor promptly.

Claude Smoot is a freelance author who recently went through ACL Reconstruction, Rehab and Physical Therapy. He enjoys reading and writing on all topics health & wellness.

For more information and a library of articles on the topics of health and wellness, visit the RollerNurse Article Index at http://www.rollernurse.com

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In the initial period after a sprain, icing does help contain the swelling. Especially if you have a more severe injury. If you are pretty much immobile, then icing is a good idea for the first 36 hours. The problem is that this is all most people do. This is just the very beginning step toward rehabilitating the ankle. But, in the first 36 hours, ice will help contain the swelling and can be used as a treatment. How long should you keep the ice on your ankle? And what is the best way to do it?

As a general rule, you should ice your ankle about 15 minutes and then take the ice off for 20 minutes, then ice it again and so on. By far the most effective way to ice your ankle is by placing it in a sink or bucket of cold ice water. Yeah, it’s very cold, but much better than just placing a bag of ice over your ankle. You will definitely feel the difference!

Okay, so now you know how to ice your ankle, but that brings us to another problem. After 36 hours, you won’t get enough results to make it worth it to keep doing it. I can pretty much guarantee your ankle will still be very swollen, stiff, bruised and immobile after 36 hours. What then?

So, you have reduced the swelling a little bit with the ice, but now you still have a swollen sprained ankle that you can barely move, let alone walk on… right? Unfortunately, most people think they are stuck just resting and elevating it until it heals. This can take anywhere from 2-8 weeks. That’s a very long time for such an injury. To make matters worse, once you can walk normally again, your ankle will still be very weak. In other words, the initial injury creates scar tissue which makes the ankle joint inflexibile and weak. What does this mean? Well, you will be at far greater risk for injuring your ankle again. But, that’s not the only problem…

If your ankle is weak and inflexible which naturally occurs after an injury, you put yourself at risk for knee, hip, and low back pain. Why? It starts getting pretty technical, but just imagine that your ankle can’t move as well as it did before the injury. This affects how you walk, run and stand. These seemingly small changes (you may not even notice the difference), have a large effect on the kinetic chain that runs up your body. I have seen people who have bad shoulder or neck pain, because their ankles were so weak and immobile. it affected their posture and created muscle imbalances that run all the way up their body.

So, what can you do to properly rehab your sprained ankle?

The good news is that you are not condemned to having a weak and immobile ankle forever. There are exercises and stretches that specifically strengthen the ankle joint and heal the neuromuscular damage that occurs after an ankle sprain. Further, by rehabilitating the ankle properly, you will be at much lower risk for future ankle injuries and help keep your body free of pain. I have developed a system for rehabilitating the ankle called H.E.M. It targets every part iof the rehabilitation process and has been incredibly effective with my clients.

The best part about my program is that it dramatically reduces the healing time. Instead of taking 2-8 weeks to heal, my clients are walking normally again in 3-5 days. No, I am not exaggertating. Plus, the program is extremely easy to do and can be done easily at home or even in bed, if you are immobile. I have seen some other exercises and stretches, but they tend to only fix part of the problem and can leave your ankle unprotected from further injury. Also, most of these exercises don’t rapidly speed up recovery time. It is important to make sure you are doing stretches and exercises that really target the ankle joint correctly to make sure you don’t cause harm and at the same time, get maximum results.

Click here to learn more about my breakthrough, new system called H.E.M.

Scott Malin is a widely respected expert on the subject of fitness, strength, and conditioning. You can find excellent advice about how to quickly and safely rehab a sprained ankle at: http://www.rehabanklesprain.com/

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Myofascial Release is an extremely effective form of bodywork that helps to reduce pain and stiffness, and gives you back your energy. It is also called manual therapy, or hands-on therapy / healing. It is a gentle form of stretching and balancing which has a profound effect upon the body tissues.

There are many different forms of myofascial release. Physical therapists whom are specialty trained by John Barnes have superior tools to help you. He is the founder of the most widely accepted, gentle and effective form of myofascial release.

To understand how this relates to your body better it may help to understand a little about the anatomy of fascia.

Fascia

Fascia (also called connective tissue) is a tissue system of the body to which relatively little attention has been given in the past.

The fascia is a continuous spiderweb-like network that extends without interruption from the top of the head to the tip of the toes. It surrounds, supports, protects and infuses with every other tissue and organ of the body, including nerves, blood vessels, muscle and bone. Muscle provides the greatest bulk of our body’s soft tissue. Because all muscle is enveloped by and ingrained with fascia, myofascial release is the term that has been given to the techniques that are used to relieve soft tissue from the strait-jacket grip of tight fascia (”myo” means “Muscle” in latin).

Myofascial restrictions

These do not show up on any of the standard tests (x-rays, CAT scans, MRI’s etc) so they often are ignored or misdiagnosed. The fascia becomes stuck down, hard, dried out and restricted after surgery (a scar) but also following trauma, inflammation, or disease. The tightening fascia can put pressure on the body which is pain-sensitive and reach into far-away areas helping to create Some seemingly bizarre pain symptoms that appear to be unrelated to the original or primary complaint. Through this lense patients can now feel understood and validated.

Treating Fascial Restrictions

The point of all the above information is to help you understand your body better. During myofascial release treatments, you may be treated in areas that you may not think are related to your condition. The trained therapist has a thorough understanding of the fascial system and will “release” the fascia in areas that he/she knows have a strong “drag” on your area of injury. This is, therefore, a whole body approach to treatment, a WHOLE body approach in the truest sense of the word.

The type of myofascial release technique carried out by the therapist will depend upon where in your body the therapist finds the fascia restricted. Each treatment session will be different, a recipe is never followed, because a person’s body is different from day to day.

The therapist needs to be use “skin to skin” contact to provide the friction interface needed to release the fascia effectively. Therefore, the patient should be “comfortably undressed”, wearing, for example a two piece bathing suit, pants and bra or gym shorts and sports bra / tank top.

Myofascial Release treatment sessions are often extremely relaxing. There may or may not be conversation with the therapist, however the therapist encourages the patient to be present and aware of sensations within their body. Feedback from the patient to the therapist regarding what they are feeling helps the therapist to be as effective as possible.

Sometimes, but not always, there is a temporary increase in pain after treatment. There is no cause for alarm, but certainly notify the therapist. This period of the “healing crisis” is then followed by remarkable improvement. Often remarkable improvement is noted immediately during or after a treatment. Sometimes new pains in new areas will be experienced. There is sometimes a feeling of light-headedness or nausea. Sometimes a patient experiences a temporary emotion change. All of these are normal reactions of the body to the profound, but positive, changes that have occurred by releasing the fascial restrictions. Any and all of these reactions should be communicated with the therapist.

It is felt that release of tight tissue is accompanied by release of trapped metabolic waste products in the surrounding tissue and bloodstream. We highly recommend that you “flush your system” by drinking a lot of fluids during the course of your treatments, so that reactions like nausea and light-headedness will remain minimal or nil.

If you have any questions concerning myofascial release, please discuss them with your John Barnes trained MFR therapist.

This article is original material written by Scott van Niekerk, physical therapist and owner of Wholistic physical Therapy in Brewster, NY. We are a Holistic Treatment center, with physical therapists specialised in Myofascial Release, as taught by John Barnes. Please visit our website http://wholisticphysicaltherapy.com for more information on how we can help you be FREE of pain and stiffness, to have your life back!

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An ankle sprain usually comes as a result of landing on the ankle improperly during sports or other daily activities. It is important that the injury is treated promptly in order to ensure proper healing. Certain protocols are used to reduce the swelling, decrease the pain, and reduce the amount of pressure that is put on the ankle. Medical professionals teach their patients to use the RICE technique for healing an ankle sprain. This is an acronym for rest, ice, compression, and elevation.

Rest: You should stay off of your feet as much as possible. Using crutches for any necessary walking will reduce the pressure on the injured ankle. Ice: You should ice the ankle immediately and as often as possible. This will help to decrease swelling and minimize the pain. Compression: This helps push swelling away from the ankle. An elastic support or ankle brace is ideal for this. Elevation: Supporting Keeping the ankle above the heart will help reduce swelling and lessen the pain of the sprained ankle.

Pain relievers and over-the-counter anti-inflammatory medications such as acetaminophen or ibuprofen can be very helpful. Less pain means getting back to regular activities more quickly as well as being more comfortable during the healing process.

It is important to keep some motion in the ankle during the healing process. Years ago the most common treatment was to put the ankle in a plaster cast, but this causes muscle degeneration which makes the ankle weaker and more prone to re-injury even after the sprain has healed. Using ankle braces is much more effective as it allows just enough movement and pressure to be placed on the ankle to keep it strong, but not enough to cause more damage. Another great advantage is the ability to remove the ankle braces in order to bathe.

It generally takes about six weeks for the ligaments to fully heal and the swelling and tenderness can often last for a couple of months. You may even need some physical therapy in order to fully regain proper use of the ankle after a serious sprain. Using mild ankle braces for physical activity is probably an excellent recommendation and this should be done for an extended period of time (a year or longer, sometimes indefinitely).

It is important to follow your doctor’s advice and wear your ankle braces as long as directed in order to avoid ankle instability. This condition will keep you feeling as though the sprain is ready to return and make future sprains much more likely.

If ankle instability does occur, your doctor will likely recommend physical therapy to strengthen the ankle and surrounding muscles as well as supportive ankle braces to help distribute weight bearing on the ankle.

Ankle braces are definitely a better choice than casting for ankle sprains. Most people heal much more quickly and experience a decreased risk of ankle instability by using ankle braces. There are several styles to choose from and they are adjustable to ensure a perfect fit.

When you have sprained your ankle it is important to get proper care as soon as possible to prevent permanent damage. The ankle should be iced immediately, elevated and treated with compression to reduce the pain and swelling. An ankle brace can provide compression and reduce ankle movement to prevent further injury. There are several different types of ankle braces that are available including mild, moderate and maximum ankle braces. The type of ankles braces you need depends on how serious your ankle injury is and whether this is the first sprain or a repeated injury.

A minor sprain occurs when the ligaments of the ankle have been overstretched, but have not been torn. A person with a mild sprain should still be able to walk and participate in most activities. Mild support ankle braces are for people who have suffered a minor ankle sprain or just want a little ankle support for playing sports. These mild ankle braces range from a glorified ace bandage to a sock-like brace with padded supports and several option in between. Any of this type of mild support ankle braces will provide compression to reduce swelling and a small amount of motion restriction.

A second degree sprain is the most common type and includes mild partial ligament tears along with swelling and stiffness in the joint. This sprain will require you to be off your feet for at least a couple of weeks and to minimize the movement of the ankle. You will need a moderate support ankle brace for this type of sprain. A moderate support ankle brace has a sturdier construction and is also often used for demanding physical sports. Most ankle braces in this category include Velcro straps and can be adjusted for the amount of compression needed and according to the amount of swelling that is present in the ankle.

A third degree sprain is the most serious and includes a total rupture of a ligament. This may require surgery and can take up to a year to heal. Without proper care this can become a chronic condition. The third degree sprain will require a maximum support ankle brace. This type of brace has a very sturdy construction and provides a greater restriction of motion than the other types of ankle braces. This type of injury will usually involve physical therapy as well.

It is a good idea to check with your doctor about which type of ankle brace you need, but don’t be afraid to choose the style and brand you like best from that category. There are many styles to choose from with different features, some that boil down to a simple matter of personal preference.

Choosing the right kind of brace for your ankle sprain is important in order to help facilitate proper healing and recovery. Overly restricting the movement on a milder sprain will weaken the ankle and slow recovery, while allowing too much movement on a more serious sprain will cause more damage, increased pain and slow the healing time.

There are many types of knee braces available on the market today. They range from a simple sleeve of Lycra to complicated contraptions with moving parts and external water coolers. Once upon a time, knee braces served solely as protective devices, providing compression and sometimes immobilization. Times have certainly changed when it comes to knee braces! Not only can the knee braces help to heal knee injuries more quickly, in some cases they can prevent them altogether. Many top professional athletes wear knee braces every time they compete in their sport. Referring to his own use of DonJoy knee braces, motocross champion Grant Langston said, “Prevention is better than any cure” and that couldn’t be truer.

One of the specialty knee braces on the market today is the DonJoy Protective Armor Knee Brace. This is one of the most sophisticated knee braces available without a prescription and is worn by many athletes, both amateur and professional, who require knee protection during their vigorous sports activities. This brace is great for mild to severe knee injuries as well as preventing injuries. It can be used by people of all ages and provides adjustable, comfortable protection for the knees and shins as well.

Another specialty brace is the DonJoy OAdjuster Osteoarthritis Knee Brace specifically for people suffering from osteoarthritis. This brace has been shown to help reduce pain for many people. This brace also stabilizes the knee joint to prevent injuries. Perhaps most interesting is the fact that these types of knee braces can actually help to build muscle which will further stabilize the knee joint and provide added relief to the OA sufferer. These braces relieve the strain on the joint through a process known as “off-loading” which redistributes the person’s weight bearing load to an area that can handle it.

Patella bands are other types of specialty knee braces that provide unique support for runners and jumpers. An example of this type would be the Aircast Infrapatellar Band which is designed to relieve symptoms of patellofemoral pain and Osgood-Schlatter disease often associated with running and jumping. These knee braces provide compression on the patellar tendon which usually provides the desired relief. These types of knee braces may also be worn to prevent injuries from running and jumping.

The knees play an important role in the body and are subjected to a lot of wear and tear from everyday life, let alone vigorous jarring sporting activities and diseases. It is good to know that the knees can be protected and that injuries can be healed and weakness can be overcome by using the right knee braces.

A good place to get more information about the various types of braces available and purchase any you might need is http://www.betterbraces.com

Your doctor or physical therapist may also be able to give some guidance and remember that for certain types of braces you will need a prescription. You will likely be surprised at how many different types of knee braces are available and there is sure to be one that is right for you.

http://www.betterbraces.com

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Keeping your knees healthy is vital in order to maintain normal activity levels throughout your life and requires attention to several different areas. First, it is important to maintain a healthy weight. Excess weight puts unnecessary added strain on the knees and can cause them to wear out prematurely. It is also important to maintain a healthy diet and consider including a glucosamine chondroitin supplement, especially if degenerative knee disorders run in your family. Proper rest and exercise play an important role as well.

The knee is the largest joint in the entire human body and its exposed position makes it very vulnerable to damage during sports and other physical activities. The use of knee braces to prevent and treat knee injuries has become increasingly popular in recent years in part due to knee injuries in several high-profile athletes and some aggressive and creative marketing techniques by the top manufacturers of knee braces. Using knee braces can certainly be an important part of good knee health. No joint takes more abuse than the knees and so it should come as no surprise that there are such high numbers of knee injuries each year.

According the American Academy of Orthopaedic Surgeons there are four basic types of knee braces available today:

1. Prophylactic Knee Braces-these are designed to prevent knee injuries in contact sports and are the type usually worn by professional athletes

2. Functional Knee Braces-these are used to provide increased stability for weak knees and in some cases help strengthen the knees

3. Rehabilitative Braces-these allow specific controlled motion during the healing process and help facilitate quicker healer while preventing re-injury

4. Patellofemoral Braces-these are specifically designed to improve patellar (knee bone) tracking and relieve pain in the back of the knee

Once you or your doctor has determined the type of brace that will best serve your needs, it is important to find a brace that fits your body and your budget. There are several big name manufacturers of knee braces including DonJoy, Aircast and Procare. Each has its advantages and its own unique features. They come in a variety of ready-made sizes and some can even be ordered in different colors as well.

Using knee braces for optimum knee health makes sense because as Ben Franklin once said, “An ounce of prevention is worth a pound of cure.” This is extremely important for people participating in contact sports, but should also be considered by people who spend a large amount of time on their feet everyday such as waitresses or construction workers.

You only get one set of knees and without proper care they will wear out and leave you faced with the choice of surgery for artificial knees. Keeping your own knees healthy through proper diet, exercise, supplements and the proper use of knee braces is a much better option in the long run because nothing feels as good as a healthy set of knees.

What to look for in a knee brace really depends on the type of injury a person has sustained. For mild injuries such as a first-degree sprain a more inexpensive, lightweight brace made from nylon, Lycra, or neoprene can be used. This type of brace will provide some support and compression and is usually used in conjunction with or alternating with ice pack treatments. Knee braces of this type are relatively inexpensive and should really be kept on-hand in every home as a possible first-aid treatment for minor sprains and pulls that can occur during recreational sports or even doing household tasks.

A second-degree sprain may involve some ligament tearing and will require slightly more support. While compression is still provided, these knee braces will usually also include some type of hinge mechanism to allow some controlled movement of the knee to prevent stiffness. This type of knee brace may also be made of nylon, Lycra or neoprene, but usually with the addition of straps, thicker padded support and sometimes even plastic “armor”. These knee braces are a little more expensive than their more flexible counterparts and usually would be purchased on an as-needed basis, although serious athletes or weekend warriors may want to keep one at the ready.

A third-degree sprain is more serious, involving a rupture of the tendon and usually requires surgery. Braces for this type of injury need to provide a lot more support, while still allowing some movement. This type of brace may even require a prescription and will be covered under some medical insurance policies. Some of these knee braces include a system that allows ice water to circulate through tubes around the knees to keep the pain and swelling down which is a big necessity in many cases.

Other injuries and disorders may call for any one of the types of knee braces that have been discussed here depending on the severity of the injury. There are even some braces specially made for certain ailments, such as arthritis, which can reduce pain, stabilize the knee joint and even help to build muscle. It is a good idea to ask your doctor or physical therapist to make a recommendation as to the type of knee brace that is best for you. Using the right type of knee braces can have a big impact on the quality and speed of your recovery.

Once you understand the type of brace you need you will want to find the best quality brace at the best possible price. An excellent place to find high quality knee braces from manufacturers like DonJoy, Aircast and Procare is at http://www.betterbraces.com. They offer a 90-day guarantee and free shipping on orders over $100.

It is important to remember to wear your knee braces whenever you do any type of physical activity. Even activities such as walking or light house cleaning can reinjure your knee if you do not take proper precautions and allow enough time for healing to take place. Healthy knees are so important not only to sports performance, but to your everyday quality of life so it is vital to choose your knee braces with care and use them properly as needed.

Frozen shoulder is a serious condition that affects your shoulder joint. Older woman are most likely to be affected than other group. Approximately two percent of the entire population will have this condition in some time of their lives.

People with frozen shoulder syndrome usually suffer for approximately two years. They normally don’t retain only 90% shoulder range of motion and lose 80% strength. Frozen shoulder has unique stages of recovery. They are:

• Acute Stage (2 to 9 months)

This is when pain is at it’s worse. Performing daily activities can be torturous and the patient is deprived of sleep. It is important you visit your GP (General Practitioner) as soon as possible so that he/she prescribe you with NSAID (Non-Steroidal Anti-Inflammatory Drug) to relieve your inflammation and pain. It is best not to do any overhead movements and lifting during this period as it may aggravate your symptoms.

• Stiff - Secondary Phase (4 to 12 months)

You should feel your pain subside but your joint will stiffen up. Putting bra on or turning a car wheel is difficult and slow. During this period, it is important you do strengthening and stretching exercises at least two to three times a day.

• Recovery Phase (5 to 26 months)

Your shoulder will gradually “loosen up” and pain wouldn’t be a problem anymore. Continue doing the shoulder exercises but the focus should be more on co-ordination.

Overall, it would take a patient one to two years for the condition to be resolved. Don’t lose hope and keep on doing your exercises everyday.

To learn more about frozen shoulder syndrome or frozen shoulder physical therapy visit http://www.frozen-shoulder-exercises.com a popular Frozen shoulder website.

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