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Deal with Orthopedic Issues During Lockdown Easily

Orthopedic Lessen the pain arising out of restricted physical activity and lethargy, and live comfortably. Pixabay The ongoing pan-India lockdown has not only flipped upside down our emotional well-being, but has also had an unforeseen impact on our physical one too, especially when it comes to mobility. Life has changed, earlier people could go about their chores, head to work, make time for a little exercise, catch-up with their friends and peers; they are now unable to do so. This has tremendously limited physical movement and set in lethargy. Lack of physical movement has a direct influence on your muscle mass which impacts your metabolism significantly; reduced metabolism leads to increase in weight which further burdens our joints, says Dr. Kaushal Malhan, Director, Orthopedic Surgery and Joint Replacement Surgeon, Fortis Hospital, Mulund. “Joint and muscle pain can also be experienced by doing chores or activities that you haven’t frequently done before like sitting cross-legged on the floor, bending from the waist while cleaning or cooking, lifting heavy weights, etc. It has been observed that reduced physical movement has led to increase in pain in the waist and back, legs, knees and hips,” underlines the expert. Dr Malhan lists down a few things you can do at home to lessen the pain arising out of restricted physical activity and lethargy, and live comfortably: Try to keep yourself active; moving is simply not enough; do some basic stretching. Ensure you work every muscle of the back and legs. Knees Reduced physical movement has led to an increase in pain in the waist and back, legs, knees, and hips. Pixabay This will make sure you stay active, and will benefit the whole body. In case you are unable to perform any stretching exercise or experience discomfort, you may use a hot pack to soothe/relax the muscles that are often taut. Those who are already experiencing joint pain will benefit from stretching and mobility of the body. One may use belts or other types of support. If you do not have a belt, you can use a cloth and tie it around the area where you experience pain. Elderly family members can use external support such as sticks or a walker if they experience difficulty in walking Alternatively using hot and cold packs on the painful areas may also be beneficial. If you experience swollen knees, then you can tie a cloth or crepe bandage around it. You may also use a kneecap for the same Pay close attention to your posture – Do not slump; while bending, avoid bending from the waist, make sure to gradually straighten from the knees. It is also important to consume a wholesome diet which is beneficial to the muscles and improves bone health – include green vegetables like Broccoli, Spinach, Tomato, Bell Peppers which increase resistance to infection. Ginger, Turmeric, Amla and Garlic also help boost immunity.. Read more at: https://www.newsgram.com/deal-with-orthopedic-issues-during-lockdown-easily/. Read more at: https://www.newsgram.com/deal-with-orthopedic-issues-during-lockdown-easily/. Read more at: https://www.newsgram.com/deal-with-orthopedic-issues-during-lockdown-easily/
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Dealing with muscle pain

In times of COVID-19 and the lockdown, most people have been staying indoors and levels of activity have decreased significantly. Work from home has become the new norm and we may see more of it even if the COVID-19 pandemic resolves.

New Delhi:

For online classes, students have to sit for long hours in front of laptops or mobiles, often maintaining an incorrect posture on the bed rather than using a table and chair. Sitting at the desk or on the sofa watching TV for a long time weakens and tightens muscles, stiffening the back, shoulders and neck.
Dr Kaushal Malhan, Director Orthopaedics and Joint Replacement surgeon at Fortis Hospital Mulund points out: “A survey conducted at UK’s Institute for Employment Studies (IES) found that more than half of those who responded, said they were experiencing new neck, shoulder or back pain. Maintaining a healthy diet and exercise plummeted over a fortnight since, with 60 percent saying they are exercising less, a third eating less healthily and 20 percent saying they were consuming more alcohol. Almost two-thirds (64 percent) of the 500 respondents said they were sleeping less, while 48 percent said their new working life involved increased and irregular hours.”
Dr Malhan notes the common causes of muscle pain we see nowadays include:
Muscle cramps: Muscle cramp is a sudden contraction of one or more muscles. This can be intense and sometimes even lead to muscle injury. Sitting for long hours in a particular posture can lead to muscle cramps along the upper back, shoulder blade and calf muscles. These can be treated by gentle stretching exercises, massage, hot fomentation and good hydration.
Muscle strains: Muscle strains are injuries due to sudden strenuous contraction of the muscles or a vigorous sudden stretching of the muscle leading to damaged muscle fibres. These are often seen due to unaccustomed or incorrectly done exercises. People are adopting new exercises by watching videos without proper supervision and preparation, resulting in muscle injury. These are treated by rest, ice fomentation, splintage and anti-inflammatory medications.
Overuse injuries: Overuse injuries or repetitive stress injuries are due to a small strain being applied very frequently. This happens due to bad posture with excessive repetitive pressure on a particular muscle or indulging in a particular motion frequently thus causing excessive localised muscle strain. An example is that of a tennis elbow when an individual may develop persistent pain along the outer side of the elbow because of some simple repetitive activity such as doing household chores like lifting, repetitive wrist extension, etc. To treat, one needs to rest the part, and couple it with Ultrasonic Therapy with a Physiotherapist and anti-inflammatory medicine.
It is most important to correct what you are doing wrong and perform the repetitive activities in a manner which will not be strenuous for the muscle. This can be done by correct position of joints e.g. keeping a soft support under the wrist joint so as to reduce the extension at the wrist while typing. Correct posture at the work station with elbows rested and back supported will reduce the risk of neck and shoulder pain.
Muscle pain due to arthritis in adjacent joints: A number of patients with knee arthritis whose mobility levels have decreased are suffering from pain, not just in the knee joint but also the muscles of the thigh and the calf.
MEASURES TO PREVENT MUSCLE PROBLEMS:
Regular gentle stretching exercises focusing on all relevant muscle groups; listen to your body and dial up or down as needed or as much as can be tolerated. Use your doorway for a full body stretch
Aerobic exercise like walking should be done regularly within the house
Deep breathing exercises and a positive optimistic outlook to reduce stress
Endurance exercises involving lightweights and multiple repetitions for muscle groups which are more prone to problems
Hot fomentation and gentle massage for tight muscles
Regular hot water bath
Drinking lots of water and having a healthy well balanced diet
Avoid sitting in one position continuously for too long
Regular change of posture and breaks from prolonged sitting with walks and movement exercises
Avoid posture which specifically strains one muscle group
Body postures should be such that the head and neck lie along the centre of gravity axis
Postures should be such that none of the muscle groups are under constant tension
Workstation should be designed so that the computer screen is at a height, backrest supporting the back and elbows supported on the table. Soft silicon support under the palms so as to avoid wrist hyperextension. Scapular retractions can be done while sitting to reduce neck pain
While doing household chores avoid excessive loads at one go and divide a heavy job into small lighter sections
Take a break in between activities. Movement breaks are better than standing breaks
In case of any pain please consult your doctor for treatment
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Dealing with orthopedic problems during lockdown

Dealing with orthopedic problems during lockdown

New Delhi, May 26 (IANSlife) The ongoing pan-India lockdown has not only flipped upside down our emotional well-being, but has also had an unforeseen impact on our physical one too, especially when it comes to mobility.

Life has changed, earlier people could go about their chores, head to work, make time for a little exercise, catch-up with their friends and peers; they are now unable to do so. This has tremendously limited physical movement and set in lethargy. Lack of physical movement has a direct influence on your muscle mass which impacts your metabolism significantly; reduced metabolism leads to increase in weight which further burdens our joints, says Dr. Kaushal Malhan, Director, Orthopedic Surgery and Joint Replacement Surgeon, Fortis Hospital, Mulund.

“Joint and muscle pain can also be experienced by doing chores or activities that you haven”t frequently done before like sitting cross-legged on the floor, bending from the waist while cleaning or cooking, lifting heavy weights, etc. It has been observed that reduced physical movement has led to increase in pain in the waist and back, legs, knees and hips,” underlines the expert.

Dr Malhan lists down a few things you can do at home to lessen the pain arising out of restricted physical activity and lethargy, and live comfortably:

Try to keep yourself active; moving is simply not enough; do some basic stretching. Ensure you work every muscle of the back and legs. This will make sure you stay active, and will benefit the whole body

In case you are unable to perform any stretching exercise or experience discomfort, you may use a hot pack to soothe/relax the muscles that are often taut

Those who are already experiencing joint pain will benefit from stretching and mobility of the body. One may use belts or other types of support. If you do not have a belt, you can use a cloth and tie it around the area where you experience pain

Elderly family members can use external support such as sticks or a walker if they experience difficulty in walking

Alternatively using hot and cold packs on the painful areas may also be beneficial

If you experience swollen knees, then you can tie a cloth or crepe bandage around it. You may also use a kneecap for the same

Pay close attention to your posture – Do not slump; while bending, avoid bending from the waist, make sure to gradually straighten from the knees

It is also important to consume a wholesome diet which is beneficial to the muscles and improves bone health – include green vegetables like Broccoli, Spinach, Tomato, Bell Peppers which increase resistance to infection. Ginger, Turmeric, Amla and Garlic also help boost immunity

Get as much rest as needed, do not over stress your body if you feel tired or experience some form of pain

If the problem persists and you experience extreme pain or discomfort, please seek medical help urgently and do not waste time when it comes to tackling such problems.

–IANS

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