Blessings Sports Injury and Chiropractor Clinic

Blessings Sports Injury and Chiropractor Clinic Blessing Physio Clinic is The best Physio Clinic in Delhi
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RUNNING
Runner’s Knee

As the name suggests, runner's knee is a common ailment among runners. But it can also strike any athlete who does activities that require a lot of knee bending -- like walking, biking, and jumping. It usually causes aching pain around the kneecap.


How to Pick a Workout Shoe
Runner's knee isn't really a specific injury. It's a loose term for several specific disorders with different causes. Runner's knee can result from:

Overuse. Repeated bending or high stress exercises such as lunges and plyometrics can irritate the kneecap joint (patellofemoral joint). Overstretched tendons (tendons are the tissues that connect muscles to bones) may also cause the pain of runner's knee.
Direct trauma to the knee, like a fall or blow.
Malalignment. If any of the bones are slightly out of their correct position -- or misaligned -- physical stress won't be evenly distributed through your body. Certain parts of your body may then be subjected to higher stresses. This can cause pain and injury to the joints. Sometimes, the kneecap itself is slightly out of position.
Problems with the feet. Runner's knee can result from hypermobile feet (a condition in which the joints associated with the feet can be move more than what's normal), fallen arches, or overpronation (flat feet). These conditions in which the impact of a step causes the arches of your foot to collapse, may excessively stress joints and tissues of the knee, .
Weak thigh muscles or muscle imbalance. Weakness in thigh muscles causes a disproportional load on isolated sections of the knee cap leading to abnormal wear patterns and pain.
Runner's knee is also called patellofemoral pain syndrome.
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Top 5 things to look for when choosing a physiotherapist

Physiotherapists see patients for a number of reasons, usually to provide treatment for muscular conditions affecting movement or causing pain and discomfort. How do you choose a physiotherapist? Is there one better suited to treat you than another? If you are looking for a physiotherapist, we suggest that you consider the following five things before choosing a physio to treat your condition.

Qualifications / Accreditation

Your physiotherapist is required to complete a degree and have full registration to practice with the Physiotherapy Board of Australia. This ensures that they meet the standards which have been set by the Board to promote best health practice. This includes holding necessary , English language standards, codes of conduct and continuing professional development standards. Physiotherapy practices can also receive further accreditation, which provides for even more professional accountability and excellence in clinical care.

Area of Specialization

Physiotherapists complete years of study and training to obtain their qualifications. They can further their expertise in many areas of specialisation. Some of the areas that physiotherapists can specialise in include sports injury, mental health, care of the aged, stroke rehabilitation, ergonomics and office set up, spine and head injuries, respiratory problems, pregnancy and recovery after surgery and rehabilitation. If your injury is specific, you may need to see a physiotherapist who specialises in that area. If you have a sporting injury, it might be advantageous to go to a physiotherapist who specialises in sporting injuries or a sports clinic that offers physiotherapy as well as complementary treatments. A physiotherapist does not have to specialise however; they can have a general practice that treats a range of conditions.

Methods of treatment

You may have a preference for a particular type of treatment to ease your pain. Traditionally, physiotherapists train in exercise and movement, massage, manipulation and electrotherapy. Increasingly, they are also trained in and able to offer complementary or alternative treatments to replace traditional pain relief. These can include acupuncture, reflexology, reiki, hydrotherapy, different types of massage and manual therapy such as shiatsu, Bowen technique treatments, cranio-sacral therapy and neuro-structural integration. If you have a preference for a type of treatment, you should ask the physiotherapist it is available. If you don’t like a type of treatment, you should ask the physio if they have an alternative. For instance, hydrotherapy is well known to assist arthritis sufferers with pain relief. If you suffer from arthritis, you may want to ask your physio if they offer this type of treatment. It is not unusual to go to a health centre, pain and injury clinic or sports injury clinic and be offered a range of different practitioners to treat your injury. In the same clinic you may have the option of being treated by an osteopath, a physiotherapist, a , life coach or participate in a Pilates class. It might suit you to see more than one health practitioner at the same premises.

Where is the physiotherapist located? Is it easy for me to get to?

Is the physiotherapist close to home or work? If you are driving, is there parking available? If you are catching public transport, are they situated close to a bus or train station? Do you need wheelchair access?

Availability

Unfortunately, it is usually the case that we want to see a physio because we are in pain and need quick relief. For this reason, a therapist who is able to see us as soon as possible is preferable to one that is booked out for weeks in advance. It is also good to know that if you do need to see them because of relapse or if the pain becomes too strong before your next scheduled appointment, they can squeeze you in if needed.

Summary

Check the physiotherapist’s qualifications.
Choose one suited to your area of need.
Choose a treatment you are comfortable with.
Choose one ideally located for you.
Check availability of appointments.
Contact a rightly suited physiotherapists in your area to find one that is best suited to provide the treatment that is best for you.
Don't follow your friends opinion
Find your own therapist with specialised expertise and suited experience
Contact us for more information and physiotherapy related queries in delhi NCR
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Defence colony

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Osteoporosis

Three factors essential for keeping your bones healthy throughout your life are:

Adequate amounts of calcium
Adequate amounts of vitamin D
Regular exercise
Calcium

Men and women between the ages of 18 and 50 need 1, 000 milligrams of calcium a day. This daily amount increases to 1, 200 milligrams when women turn 50 and men turn 70. Good sources of calcium include:

Low-fat dairy products (200 to 300 milligrams per serving)
Dark green leafy vegetables
Canned salmon or sardines with bones
Soy products, such as tofu
Calcium-fortified cereals and orange juice
If you find it difficult to get enough calcium from your diet, consider taking calcium supplements. However, too much calcium has been linked to heart problems and kidney stones. The Institute of Medicine recommends that total calcium intake, from supplements and diet combined, should be no more than 2, 000 milligrams daily for people older than 50.

Vitamin D

Vitamin D improves your body's ability to absorb calcium. Many people get adequate amounts of vitamin D from sunlight, but this may not be a good source if you live in high latitudes, if you're housebound, or if you regularly use sunscreen or avoid the sun entirely because of the risk of skin cancer.

Scientists don't yet know the optimal daily dose of vitamin D. A good starting point for adults is 600 to 800 international units (IU) a day, through food or supplements. If your blood levels of vitamin D are low, your doctor may suggest higher doses. Teens and adults can safely take up to 4, 000 international units (IU) a day.

Exercise

Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you'll gain the most benefits if you start exercising regularly when you're young and continue to exercise throughout your life.

Combine strength training exercises with weight-bearing exercises. Strength training helps strengthen muscles and bones in your arms and upper spine, and weight-bearing exercises — such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports — affect mainly the bones in your legs, hips and lower spine.

Swimming, cycling and exercising on machines such as elliptical trainers can provide a good cardiovascular workout, but because such exercises are low impact, they're not as helpful for improving bone health as weight-bearing exercises are. There is evidence that competitive cyclists have reduced bone mineral density. They should combine strength training and weight-bearing exercises and consider a test for osteoporosis.
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Cold Laser Therapy Pain Management Treatment

Cold Laser Therapy or Low Level Laser Therapy (LLLT) is a treatment that utilizes specific wavelengths of light to interact with tissue and is thought to help accelerate the healing process. It can be used on patients who suffer from a variety of acute and chronic conditions in order to help eliminate pain, swelling, reduce spasms and increase functionality.

How Cold Lasers Work

Cold lasers are handheld devices used by the clinician and are often the size of a flashlight. The laser is placed directly over the injured area for 30 seconds to several minutes, depending on the size of the area being treated and the dose provided by the cold laser unit.

During this time, the non-thermal photons of light that are emitted from the laser pass through the skins layers (the dermis, epidermis, and the subcutaneous tissue or tissue fat under the skin). This light has the ability to penetrate 2 to 5 centimeters below the skin at 90mw and 830nm
Cold Laser Therapy Pain Management Treatment
Types of Conditions Treated by Cold Lasers
History of Cold Laser Therapy
Cold Laser Therapy Advantages and Disadvantages
Once the light energy passes through the layers of skin and reaches the target area, it is absorbed and interacts with the light sensitive elements in the cell. This process can be compared to photosynthesis in plants - sunlight is absorbed by plants, which is then converted to usable energy so that the plant can grow.

When cells absorb this light energy, it initiates a series of events in the cell that is theorized to eventually result in normalizing damaged or injured tissue, a reduction in pain, inflammation, edema and an overall reduction in healing time by increasing intracellular metabolism

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Rigid Taping
What is Zinc Oxide Tape?
Zinc oxide tape on handsZinc oxide tape is a rigid, adhesive tape used to strap joints such as the ankle, knee, shoulder, or wrist in order to prevent sporting injuries. As well as aiding in the prevention of injuries, it can also be used on areas which have previously been injured as a way of supporting the muscles around a joint. It creates a form of protection around the damaged area because it restricts the motion of the injured joint during activity due to its complete lack of stretch or flexibility.

Why would I use Zinc Oxide Tape?

It conforms to the area to which it is applied making it far less bulky and lighter weight than a brace, which is why it is so popular with sports people and physiotherapists. Tape also allows for different methods to be used to offer targeted support to specific ligaments or tendons within a joint. This means that the joint can have a certain range of movement allowing faster recovery from injury, and the ability to continue activity.

Basketweave Taping with Zinc Oxide
This is the basketweave taping method using zinc oxide tape to protect the ankle
Comparing the quality of Zinc Oxide Tape

When comparing the quality of zinc oxide tape, the main things to consider are:

The quality of the adhesive
The tensile strength of the tape
The comfort or conformability of the tape.
Eurotape Zinc Oxide, for example, is our cheapest Zinc oxide tape which is made from 100% cotton, with a good level of adhesion which suitable for a single, short term use. Strappit Zinc Oxide Tape is a premium quality tape which is also made of 100% cotton, but with an even stronger adhesive which can withstand wet and harsh environments, plus it has a very good tensile strength of 57lbs per inch. This means that the material can withstand a high level of stress before breaking. Both tapes can be used to immobilise joints or support injuries, but the additional feature of a smooth unwind with the Strappit Zinc Oxide Tape, plus the feel and conformity allows for easier application.

Team blessing physiotherapy clinic
D 105 defence colony

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5 Health Hacks for Busy Professionals

For busy professionals who are used to juggling different activities along with a hectic full-time job, staying fit can be a challenge. This is essentially due to a lack of consistency in sticking to a good fitness and diet plan. Here are some smart suggestions on how you can stay healthy even when you are busy.

5 Diet and Fitness Tips for Busy People

Integrate Activity into Your Everyday Life

taking-the-stairs

Vigorous exercise is important. However, if your hectic schedule leaves you with no time to hit the gym, you can try integrating some activity in the course of the day for increasing your productivity and staying fit.

Take a walk when you are conversing on the phone.
Instead of the lift, take the stairs.
Take short breaks and step away from workstation.
Workouts at home, such as sit-ups, push-ups, crunches, lunges and squats, keep you in shape.
Eat Healthy and On Time

healthy-snacks

Foods which are low in nutritional value and have too many calories can pose serious health problems, including weight gain, cardiovascular problems and diabetes. It is important to stick to a healthy diet and a strict routine.

Instead of starchy foods, choose wholegrain variants which contain more fibre, and keep you feeling full.
Feel like snacking in the middle of the day? Stock up on nuts and seeds or citrus fruits that are known to cure fatigue and stimulate alertness.
To keep your energy up and your metabolism on overdrive, eat breakfast and smaller meals throughout the day, rather than 3 big meals.
Have sufficient liquids through the day to avoid dehydration.
Avoid processed or packaged foods that contain too much sugar. Excess sugar has been linked to energy spikes followed by a crash, while too much salt can lead to high blood pressure and an increased risk of strokes and heart disease.
Sleep is Important

Good-Nights-Sleep

Finding it difficult to get a good night’s sleep? Sleep deprivation can lead to fatigue, confusion, memory lapses and irritability.

To get a restful sleep:

Create a sleep schedule and stick to it. Reading a book, listening to relaxing music, or taking a warm shower can help in relaxing your body.
Avoid watching TV or surfing on your mobile as this can interfere with your sleep.
Pay attention to what you eat and drink. Going to bed hungry or stuffing yourself too much can cause discomfort and keep you awake.
Focus on Deep Breathing

just breathe

When you are trying to juggle multiple things at a time, you are bound to be stressed. Five to ten minutes of deep breathing can help in relaxing you and reducing anxiety.

You can also close your eyes and focus on relaxing and tensing each muscle group while taking deep, slow breaths. The best part about this is that you can do it any time, at home, workplace or even on the road.

Watch Your Posture

Good-Sitting-Posture

Good posture is not just great for your back and neck, but also allows you to breathe properly and increases concentration and thinking ability. To improve your posture:

Get a good quality office chair, one with firm and dense cushioning and back support.
Instead of resting your weight on a particular foot, plant both feet flat on the floor.
Set a reminder to check your posture. This can be in the form of a post-it note, an alarm on your phone or an email reminder.
These health hacks will ensure that you stay afloat even with your long to-do list. If you too have some amazing health tips for busy people, then do share them with us and comment below!
Source internet
Dr jeetu mishra

   Over a month ago
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Hamstring strain

To diagnose a hamstring strain, a doctor or physical therapist will give a thorough physical exam. He or she will ask specific questions about how the leg was injured.

Are You Exercising Too Much?
What's the Treatment for a Hamstring Strain?
Luckily, minor to moderate hamstring strains usually heal on their own. You just need to give them some time. To speed the healing, you can:

Rest the leg. Avoid putting weight on the leg as best you can. If the pain is severe, you may need crutches until it goes away. Ask your doctor or physical therapist if they're needed.
Ice your leg to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
Compress your leg. Use an elastic bandage around the leg to keep down swelling.
Elevate your leg on a pillow when you're sitting or lying down.
Take anti-inflammatory painkillers. Non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen (Advil, Motrin) or naproxen (Aleve, Naprosyn) will help with pain and swelling. However, these drugs may have side effects, such as an increased risk of bleeding and ulcers. They should be used only short term, unless your doctor specifically says otherwise.
Practice stretching and strengthening exercises if your doctor/physical therapist recommends them. Strengthening your hamstrings is one way to protect against hamstring strain.
In severe cases where the muscle is torn, you may need surgery. The surgeon will repair the muscles and reattach them.

To diagnose a hamstring strain, a doctor or physical therapist will give a thorough physical exam. He or she will ask specific questions about how the leg was injured.

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Are You Exercising Too Much?
What's the Treatment for a Hamstring Strain?
Luckily, minor to moderate hamstring strains usually heal on their own. You just need to give them some time. To speed the healing, you can:

Rest the leg. Avoid putting weight on the leg as best you can. If the pain is severe, you may need crutches until it goes away. Ask your doctor or physical therapist if they're needed.
Ice your leg to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
Compress your leg. Use an elastic bandage around the leg to keep down swelling.
Elevate your leg on a pillow when you're sitting or lying down.
Take anti-inflammatory painkillers. Non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen (Advil, Motrin) or naproxen (Aleve, Naprosyn) will help with pain and swelling. However, these drugs may have side effects, such as an increased risk of bleeding and ulcers. They should be used only short term, unless your doctor specifically says otherwise.
Practice stretching and strengthening exercises if your doctor/physical therapist recommends them. Strengthening your hamstrings is one way to protect against hamstring strain.
In severe cases where the muscle is torn, you may need surgery. The surgeon will repair the muscles and reattach them.

When Will a Hamstring Strain Feel Better?
Recovery time depends on how badly you injured the hamstring. Keep in mind that people heal at different rates. While you get better, you should work the hamstring with a new activity that won't aggravate the strain. For instance, runners could try doing laps in a pool.

Whatever you do, don't rush things. Don't even try to return to your old level of physical activity until:

You can move your leg as freely as your uninjured leg
Your leg feels as strong as your uninjured leg
You feel no pain in your leg when you walk, then jog, then sprint, then finally jump


When Will a Hamstring Strain Feel Better?
Recovery time depends on how badly you injured the hamstring. Keep in mind that people heal at different rates. While you get better, you should work the hamstring with a new activity that won't aggravate the strain. For instance, runners could try doing laps in a pool.

Whatever you do, don't rush things. Don't even try to return to your old level of physical activity until:

You can move your leg as freely as your uninjured leg
Your leg feels as strong as your uninjured leg
You feel no pain in your leg when you walk, then jog, then sprint, then finally jump
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Sports Injuries
Sports injuries can happen to anyone. Most people have experienced minor injuries, such as an ankle sprain or a pulled muscle. Some injuries, such as tennis elbow, are due to overuse. Others, such as a concussion, are due to trauma. Some causes of sports injuries may be faulty equipment, improper warming up, or trying to increase your activity level too quickly. There are many other causes of injuries. Rest and ice may be sufficient treatment for minor injuries, but when in doubt, see your doctor. comprehensive coverage about how sports injuries are caused, what they look like, how to treat them, and much more.

Hamstring Strain

Unfortunately, hamstring strains are both common and painful. They strike athletes of all sorts -- including runners, skaters, and football, soccer, and basketball players.

But what is a hamstring? It isn't actually a single ''string.'' It's a group of four muscles that run along the back of your thigh. They allow you to bend your leg at the knee.

During a hamstring strain, one or more of these muscles gets overloaded. The muscles might even start to tear. You're likely to get a hamstring strain during activities that involve a lot of running and jumping or sudden stopping and starting.

Getting a hamstring strain is also more likely if:

You don't warm up before exercising.
The muscles in the front of your thigh (the quadriceps) are tight as they pull your pelvis forward and tighten the hamstrings.
Weak glutes. Glutes and hamstrings work together. If the glutes are weak, hamstrings can be over loaded and become strained.
What Does a Hamstring Strain Feel Like?
Mild hamstring strains may not hurt too much. But severe ones can be agonizing, making it impossible to walk or even stand.

Mild hamstring strains may not hurt too much. But severe ones can be agonizing, making it impossible to walk or even stand.







Other possible symptoms of a hamstring strain are:
Sudden and severe pain during exercise, along with a snapping or popping feeling
Pain in the back of the thigh and lower buttock when walking, straightening the leg, or bending over
Tenderness
Bruising
To diagnose a hamstring strain, a doctor or physical therapist will give a thorough physical exam. He or she will ask specific questions about how the leg was injured.

   Over a month ago
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