Ladies! Stronger Thighs, Lesser Knee Pain

September 30, 2009

Knee pain is one of the most common, if not the most common complain of pain in the elderly. In the USA, nearly 4 million sufferers of knee pain above the age of 45 are ladies.

Why are females more prone?

There are quite a number of reasons why ladies are more pre-disposed to developing knee pain. The reasons range from wider hips to increased Q-angle, tighter ilio-tibial band (ITB) to weaker physique. However, what is the most common cause of knee pain? The answer lies in the weakness of the quadriceps or thigh muscles. Read more

Written by MCR · Filed Under Injury Prevention, Knee, Knee (NonSport), Treatment Option, Uncategorized | View Comments

Measuring the Cobb Angle

September 27, 2009

One of the most common angle used in the measure of scolisis progression is the Cobb angle. The Cobb angle is the measure the frontal deformation looking from the back to the front (or technically, it measures the deformation of the spine at the coronal plane on the anterior-posterior plane. Read more

Written by Sylvia Ho · Filed Under Spinal Conditions | View Comments

Exercises for Ankle Sprain

September 22, 2009

Following our article on the most common ankle sprain, this article focuses on the rehabilitation exercise that will help with an ankle sprain.

Rehabilitation

Proper rehabilitative exercise is crucial in ensuring that new tissues are laid down and aligned properly during the healing phase. Rehabilitation exercise should comprise of four components: (i) range of motion exercises, (ii) progressive muscle-strengthening exercises, (iii) proprioceptive/ balance training, and (iv) activity-specific training.

Below are some recommended exercises that you can do at home. It is necessary to progressively increase the intensity of these exercises. Discuss with your sports physiotherapist so that they can progress you safely. Read more

Written by Cindy Tan · Filed Under Ankle and Foot, Exercises/Tools, Injury Management, Sports Injury, Uncategorized | View Comments

Inflight Exercises – 7 exercises to do on a flight

September 5, 2009

Do you experience neck or back discomfort after a long duration of sitting in the
plane? Here are 7 simple exercises for you to make your flight more comfortable.

1. Neck movements In sitting, bring your head backward and forward with chin tuck in. Then bend your head towards the left and right shoulder. Finally, turn your head from right to left. Repeat 10 times each.	Neck Exercises
2. Shoulder rolls In sitting, roll your shoulders backward 10 times and repeat it in forward direction.	Shoulder Rolls
3.Back Twist Sitting upright, reach the right arm across the body. Slowly turn the trunk and head as far to the right.Hold for 20 seconds and turn to the other side. Repeat for 3 times.	Back Twist
4. Ankle pumps In sitting, move your ankles up and down. Repeat it for 30 times.	Ankle Pumps
5. Heel and toe raises In standing, first stand on the ball of your feet and tiptoe. When returning to neutral, shift your weight on to the heel and point your toes up. Repeat 10 times.	Heel and Toe Raises
6. Back Arch In standing, place your hands on your pelvis and slowly bend your back backward. Repeat 10 times.	Back Arch
7. Walk Getting out of the seat for frequent walks will help to prevent dangerous blood clots (deep vein thrombosis). Some of the exercises may not be suitable if you have history of neck or back pain. Hence, please consult your physician or physiotherapist for advice.