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Welcome to OMNI Orthopaedics

Joint stress

Keeping Your Knees Healthy

Techniques to keeping your knees healthy

It is very important to keep your knee strong and healthy, especially if you've had a recent injury or surgery. Here are some exercises that your doctor may recommend:

Low Impact Aerobic Exercise – Swimming and riding a stationary bike are great low impact exercises that help build strength in your knee. Stop any exercise that causes increasing pain.

Minimizing School Sports Injuries

Young athletes today are as a whole bigger and stronger than their predecessors, and they push themselves harder than ever before. Sports injuries sideline millions of athletes each year, and experts predict that those numbers will continue to grow as the beginner age for participating in sports continues to drop.

Low Impact Exercise for Your Joints

Exercise can help you improve your health and fitness without hurting your joints.

The joints in your body are involved in every activity that you do. Simple movements such as walking, bending, and turning require the use of hip and knee joints and normally all of these joints work together and move without pain.

From strength training to jogging to aerobic classes (and let’s not forget the plain old swim), aquatic exercises allow you to keep doing many of the exercises you love, while taking a load off your joints.

Alleviating Joint Pain

Even the most fit among us experience minor joint pain. Here are a few tips to ease some discomfort

Sit, soak and soothe. A warm bath before bed can relieve muscle tension, ease aching joints and help you get a good night's sleep.

Pack some heat. To relieve pain and stiffness, try heat therapies, such as heated pools, whirlpools, warm showers, warm compresses or microwaveable heat packs.

Ankle Injuries

Your ankle bone and the ends of your two lower leg bones make up the ankle joint. Your ligaments, which connect bones to one another, stabilize and support it. Your muscles and tendons move it.

Ankle pain can result from a large number of ankle and foot injuries, the most common ankle injuries are sprains (low and high ankle), which involve ligaments and bones in the ankle. But you can also fracture a bone, tear muscles or over-stress a tendon when you sprain your ankle.

Ankle Joint Injuries & Sprains

A sprain is an injury to ankle ligaments - the structures responsible for holding the ankle in the appropriate alignment. Depending on the position of the foot and the motion of the body, different ligaments may be injured. The most commonly affected ligaments are those on the outside or lateral aspect of the ankle. The typical mechanism by which these occur is rolling the ankle with the foot pointed down and inward. The severity of the ankle sprain is dictated by multiple factors, the most important of which is the energy imparted by the injury to the ankle.

Tips to elude joint strain

Even more things you can do to relieve joint strain

Handling heavy loads. To make heavy loads easier to handle, use your largest, strongest joints and muscles to take stress off smaller hand joints and to spread the load over large surface areas. When you lift or carry items, use the palms of both hands or use your arms instead of your hands. Hold items close to your body, which is less stressful for your joints. For joint safety, slide objects whenever possible rather than lift them.

Stress free exercises

Take the plunge. From strength training to jogging to aerobic classes (and let’s not forget the plain old swim), aquatic exercises allow you to keep doing many of the exercises you love, while taking a load off your joints.

Visit the great outdoors. Besides the soothing, relaxing benefits of breathing fresh air and observing nature, the great outdoors provides many opportunities for burning extra calories while having fun. Gardening and other yard work is just one way to firm up your arms and legs, while being productive, too.

Ways to improve your posture and alleviate joint strain

Compute smarter. Avoid neck pain by placing document holders and computer monitors and positioned at eye-level, along with hands-free telephone headsets, can reduce neck strain. -Compute comfortably. Your upper body should be spaced 20 to 26 inches from your computer monitor, the top of which should be at an even line with the top of your head when your head is in neutral position. Your arms should hang comfortably at your sides, elbows at a right angle, with your wrists relaxed while typing.