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All posts by Michelle Shaihor

4 Foot Exercises to Help Relieve Knee, Hip, and Back Pain

Exercise 1: Toe Presses

Toe presses are the warm up exercises you must do before proceeding to the main exercises. This exercise makes the muscles in your toes warmed up and ready to go! To do this exercise, stand upright, bend your knees slightly, and then use your toes to grip the floor for 3 seconds. Do 10 sets of this exercise 3 times a day!

Exercise 2: Toe Walking

Anyone can do toe walking, not just ballerinas! Walking on your toes helps strengthen you toe muscles. It also makes the muscles and ligaments around the balls of your feet stronger! This simple exercise requires you to walk on your tiptoes for 20 seconds. Afterwards, make sure you rest for 10-15 exercises. Then do 5 more sets of this exercise!

Exercise 3: Toe Pencil Pickups

You’ll need a pencil for this exercise! Put the pencil by your feet while you stand. Then grab the pencil with your toes and grip it for 10 seconds. After 10 seconds you can drop the pencil. Do 5 sets with your left foot, and then switch to your right foot!

Exercise 4: Ankle Circles

Making sure your ankles are flexible is very essential because when the muscles in your ankles are constricted, this could potentially cause pain throughout the rest of the body. Tight ankles could be a precursor to knee, hip, or back pain.

Start the exercise by laying flat on the floor. Then proceed to lift your leg higher than the height of your head and then rotate that ankle clockwise for 10 seconds. After you are done going clockwise, rotate your ankle counterclockwise for 10 seconds. Once you finish that leg then switch to the other leg!

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Benefits and Disadvantages of Knee Sleeves

What are Knee Sleeves?
Knee sleeves give the knees extra support and they shield the knees from any potential injuries. The sleeves are made from a material called neoprene. This material increases the rate of blood flow and brings more oxygen into your system. With a faster blood flow and more oxygen in the body, the time of recovery is shortened for the muscles and joints.

Benefit 1: Cold Weather
When the weather’s cold, knee sleeves are there to keep you warm! By keeping you warm, this keeps the blood flowing. Providing warmth is one of the many purposes of knee sleeves.

Benefit 2: High Impact Sports
Knee sleeves can help prevent injuries, reduce the chance of injuries, or help athletes recover from an injury. These sleeves are very helpful for athletes in high impact sports. The sports that are defined as high impact are, basketball, lifting, rugby, and cross fit. Knee sleeves can be quite helpful in these activities because they reduce impact and help stabilize your knees. It can also help athletes transition to bulkier weights for lifting.

Benefit 3: Injury Prevention
The types of injuries that are most commonly associated with high impact sports are patellar tendonitis (jumper’s knee) and patellofemoral pain syndrome (runner’s knee). Jumper’s knee occurs when there are tiny tears in the tendon of the patella or if there’s inflammation in the knee. Runner’s knee happens when the muscles in the knee become incredibly tight.

Disadvantage 1: Substitute for a Real Warm Up
Just because knee sleeves already keep you warm, doesn’t mean that they are a substitute for real warm ups. They do make warming up faster, but it is still important to warm up properly! Make sure to warm up your entire body and especially the areas around the knee!

Disadvantage 2: Excuse for Cutting Down Recovery Time
Knee sleeves are not a good excuse to cut down on the amount of time and quality of your recovery. For high impact sports, you need to take good care of your body. Treat your recovery as if you did not have a knee sleeve. Knee sleeves can only do so much. They are not a quick remedy for your soreness.

Disadvantage 3: Substitute for Good Form
A knee sleeve should not make you forget that your form is critical. Even if you have a knee sleeve, bad form can still cause pain. Knee sleeves are there to assist you but only you can control your form!

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Total Knee Replacement Surgery Animation

A total knee replacement surgery is for individuals who want to relieve pain in their knees. When the pain becomes unbearable or when they can no longer continue their daily routine, quite often a total or partial knee replacement surgery is the answer!

Here’s a cool animation of the surgery if you are curious as to what happens in the procedure!

Video provided by Medical Knowledge

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What is Shoulder Replacement Surgery?

So What is Shoulder Replacement?

Replacing your shoulder is the surgical process that substitutes the ball and socket of the shoulder with implants that are synthetic. Not only does this surgery replace your ball and socket but it also removes the socket in your shoulder blade (glenoid) and head of the humerus (the upper arm bone).

Only after these bone pieces are taken out can synthetic copies of the ball and socket be surgically implanted. Synthetic implants help individuals gain back their joint versatility and they limit chronic pain.

Why is This Surgery Performed?

Shoulder replacements happen quite often and there are many reasons why people have them done. One of the reasons can be constant chronic pain in the shoulder. Chronic pain in the joints happen when cartilage gradually wears away. When cartilage diminishes, it decreases joint mobility and pain arises. An example of this condition would be arthritis.

Another reason individuals would want to get a shoulder replacement is if they have rotator cuff tears or severe shoulder fractures. This would require a reverse shoulder replacement that would essentially eliminate the damaged bone of the shoulder and replace it with a new synthetic version.

Who is This Surgery Right For?

Over the years, we have found that shoulder replacements pertain to a wide age group. You can never be too young or too old to have your shoulder replaced. If your shoulder is constantly irritating you or distracting you from living a normal life then considering a shoulder replacement surgery could be a reasonable solution.

What If I Have Chronic Shoulder Pain?

If you are exhibiting any of the symptoms previously stated, or you are dealing with consistent pain in your shoulder, then seeking out more information from a doctor would be in your best interest. A shoulder replacement could be what you need to get back to feeling normal and pain free.

If you want to receive more information about shoulder replacements, we have experts who would happily oblige you. Schedule an appointment with Los Angeles Orthopaedic Surgery Specialists by clicking here

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Senior Activities: 4 Benefits of Staying Active

1. Staying Active Decreases Depression

Improve your Mental Health by engaging in senior activities that you enjoy. Extensive research has been shown to prove that there is a correlation between exercise and minimizing depression in seniors. Research also concludes that exercising also releases chemicals that are essential to feeling good, called endorphins. Seniors struggling with depression should not only take medication, but should also practice exercising daily.

2. Staying Active Decreases Falls

Even short amounts of exercise like range-of-motion exercises and walking can decrease risks to potential falls. Staying active helps build muscle in the lower and upper extremities. Not only does staying active strengthen your body but it also increases your flexibility, your spatial awareness, your balance, and your stamina. All of these attributes increase your prevention to falls and other injuries. It’s important to prevent falls because they are one of the biggest health risks accustomed to seniors.

3. Staying Active Increases Social Networks

Communication is very essential for everyone, especially for seniors. Seniors need motivation and support in the latter phase of their life to prevent depression. Joining groups who participate in senior activities would be the most effective to battling depression. Common interests make it easier to make friends. In a group setting, data has shown that seniors feel a sense of belonging and are less stressed. The more friends the merrier!

4. Staying Active Increases Cognitive Health

Cognition health can improve when you add repetitive routines to your life. Great activities that can help enhance cognition are yoga, tai chi, and dancing. Improving cognition is important to offsetting the progress of dementia. You don’t even need to stand to participate in these activities. You are able to do them from your chair if you are unable to stand!

It’s critical to stay active physically and socially to gain the best quality of life. Next time you are thinking of napping, try exchanging that activity for something more energetic. Exercising could be your new favorite hobby and you could gain a friend or two!

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