As a gymnast, you have to be aware that gymnastics is one of the most demanding and strenuous sports around. Right along with its tough and exacting nature come the injuries. Do you know that gymnasts incur injuries as often as football players do?
While injuries are part and parcel of gymnastics and it will be difficult to steer clear of them completely, there are some ways that you can avert the worse of them. These safety measures take the form of body and mental alertness, adequate muscle strength and resiliency, and above all, clear communication with between the gymnast, coach and child.
Most important of all, it is important that the gymnast knows what he is doing. The gymnast shouldn’t attempt to try moves that he hasn’t practiced yet, just because they look awesome, or because some of the other gymnasts can do it, or even just to impress his coach. Speak to the coach about your apprehensions and make sure he shares your concern. Make sure the coach is cognizant of the risks to the athletes and has implemented safety procedures to minimize them. Find out if he knows what to do in case an emergency happens and check to see if there is a first-aid kit in the gym. It’s also important that there’s a phone to call for medical help.
The coach is responsible for teaching the gymnast the basics of a certain skill, and to understand how to execute it properly. The gymnast should also be taught how to move his body safely to prevent injury in case a trick doesn’t turn out the way it should. See if this is explained and demonstrated to him during practice.
One other thing a gymnast should know is how to be attuned to his body throughout all its motion during the execution of a move. If for instance, he’s in the middle of a twist, she should be able to sense if he’s twisted far enough or too much. If he’s performing a somersault, he should know how far he’s rotated so he’ll be able to land correctly. Being aware of her body orientation at all times is crucial to keeping her safe from potential injuries.
Most times, injuries occur because some of the muscles involved in the execution of a trick are not strong enough to withstand the stress placed on the joints during movement. This often happens to children whose bones are still in the process of growing. The most common of these injuries are sprained or twisted ankles, which occur when the small but vital muscles that run down from the calf to the foot are not tough enough to cushion the joint underneath. To prevent sprained and twisted ankles, the muscles surrounding them should be trained and conditioned regularly. Make sure the coach implements sufficient conditioning exercises that include the ankles.
Finally, it is important to keep the lines of communication and awareness open between the gymnast, his teammates and coach. Make sure it is apparent to everyone what it is exactly the gymnast is being asked to do. If the coach instructs one thing and your gymnast understands him differently, he may end up executing something different and his coach may not be able to spot him properly. The gymnast should also be alert to his surroundings and what his other teammates are doing. Being unaware of what is happening around him can cause collisions, which are also one of the causes of injury.
The following are some safety measures that you should be aware of:
1.) Make sure you are wearing the appropriate attire. Flapping clothes, dangling jewelry and body piercings can get caught in equipment, scratch or cut the gymnast, as well as other people.
2.) Be serious during practice. Be aware that horsing around and other rough and tumble games can cause injuries, especially in areas where people are practicing and it is not safe to goof off.
3.) Youngsters with long hair should tie it back or secure it under a bandanna so it does not get in the eyes or get caught in the equipment.
4.) Gum is a no-no during practice or competition; it can easily become stuck in a gymnasts throat or windpipe during performances.
5.) You should learn to focus and concentrate your attention on what your are doing. If you becomes distracted or distracts somebody else, this can spell disaster. Do not bring a MP3 or IPod during practice, dont tell jokes while another athlete is doing a routine, it might end up badly and injure someone.
These rules are important not only in gymnastics, but also for other sports and in daily life as well. Try to ingrain these rules in you so that you will be able to always keep safe, including everyone else around you..
Determining the Magnitude of Injuries
You’ll need to ascertain what kind of injury you have, whether it be minor or needs immediate medical attention. What are the things you need to consider?
1.) Find the source of the pain – is it concentrated on one area of the body only, or on both sides? If the pain is on both sides of the body, then it is more likely just muscle tenderness. If you complain that both of yout thighs hurt, then your probably sore from practicing take-offs and landings.
2.) Muscle or joint pain – Ask yourself whether the pain is muscular or joint-related. If the whole muscle hurts, it’s probably just sore. If its pinpointing at a certain location, like for instance the bottom of the biceps where it joins the elbow, a tendon may be injured. If the pain is in a joint, just on one side of the body, go to a doctor immediately.
3.) Type of pain – is it sharp and excruciating, or is it a dull throbbing? The latter can be just soreness, the former is a cause to seek medical attention.
4.) Appearance of the injury – look for bruising, swelling or bleeding. Clean any small cuts with antiseptic and apply an antibiotic ointment. Put on bandages as is necessary.
Management of General Injuries
If you have a sharp pain on one side of the body that persists for more than 10 minutes, go to the doctor immediately.
If it is joint pain that lasts for more than a day, even if it occurs on both sides of the body, the best bet is to take your child to see an orthopedic specialist.
If you are bleeding from huge cuts and you are enable to stop the bleeding, summon an ambulance or ask someone to take you to the emergency room as soon as you can.
Apply an icepack if there is any swelling, and keep it on the injured area for no longer than 20 minutes. Any longer than that and the body will think that it has frostbite. Instead of constricting blood vessels and keeping it away from the injury site, it brings the blood back and causes the injury it to swell even more.
For more details please contact:
Dr. Prateek Gupta (Senior Surgeon)
Arthroscopy Surgery Clinic
C2/5 Safdarjung Development Area (SDA),
Aurobindo Marg, New Delhi - 110016
INDIA
Telephones: +91 9810852876, +91 11 26517776
24 x 7 Helpline & Appointment: +91 9810633876
Email: sportsmedicinedelhi@yahoo.com,
sportsmedicineclinics@gmail.com
Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,
http://www.sportsmedicineclinicdelhi.com,
http://www.arthroscopysurgeryindia.com
As a gymnast, you have to be aware that gymnastics is one of the most demanding and strenuous sports around. Right along with its tough and exacting nature come the injuries. Do you know that gymnasts incur injuries as often as football players do?
While injuries are part and parcel of gymnastics and it will be difficult to steer clear of them completely, there are some ways that you can avert the worse of them. These safety measures take the form of body and mental alertness, adequate muscle strength and resiliency, and above all, clear communication with between the gymnast, coach and child.
Most important of all, it is important that the gymnast knows what he is doing. The gymnast shouldn’t attempt to try moves that he hasn’t practiced yet, just because they look awesome, or because some of the other gymnasts can do it, or even just to impress his coach. Speak to the coach about your apprehensions and make sure he shares your concern. Make sure the coach is cognizant of the risks to the athletes and has implemented safety procedures to minimize them. Find out if he knows what to do in case an emergency happens and check to see if there is a first-aid kit in the gym. It’s also important that there’s a phone to call for medical help.
The coach is responsible for teaching the gymnast the basics of a certain skill, and to understand how to execute it properly. The gymnast should also be taught how to move his body safely to prevent injury in case a trick doesn’t turn out the way it should. See if this is explained and demonstrated to him during practice.
One other thing a gymnast should know is how to be attuned to his body throughout all its motion during the execution of a move. If for instance, he’s in the middle of a twist, she should be able to sense if he’s twisted far enough or too much. If he’s performing a somersault, he should know how far he’s rotated so he’ll be able to land correctly. Being aware of her body orientation at all times is crucial to keeping her safe from potential injuries.
Most times, injuries occur because some of the muscles involved in the execution of a trick are not strong enough to withstand the stress placed on the joints during movement. This often happens to children whose bones are still in the process of growing. The most common of these injuries are sprained or twisted ankles, which occur when the small but vital muscles that run down from the calf to the foot are not tough enough to cushion the joint underneath. To prevent sprained and twisted ankles, the muscles surrounding them should be trained and conditioned regularly. Make sure the coach implements sufficient conditioning exercises that include the ankles.
Finally, it is important to keep the lines of communication and awareness open between the gymnast, his teammates and coach. Make sure it is apparent to everyone what it is exactly the gymnast is being asked to do. If the coach instructs one thing and your gymnast understands him differently, he may end up executing something different and his coach may not be able to spot him properly. The gymnast should also be alert to his surroundings and what his other teammates are doing. Being unaware of what is happening around him can cause collisions, which are also one of the causes of injury.
The following are some safety measures that you should be aware of:
1.) Make sure you are wearing the appropriate attire. Flapping clothes, dangling jewelry and body piercings can get caught in equipment, scratch or cut the gymnast, as well as other people.
2.) Be serious during practice. Be aware that horsing around and other rough and tumble games can cause injuries, especially in areas where people are practicing and it is not safe to goof off.
3.) Youngsters with long hair should tie it back or secure it under a bandanna so it does not get in the eyes or get caught in the equipment.
4.) Gum is a no-no during practice or competition; it can easily become stuck in a gymnasts throat or windpipe during performances.
5.) You should learn to focus and concentrate your attention on what your are doing. If you becomes distracted or distracts somebody else, this can spell disaster. Do not bring a MP3 or IPod during practice, dont tell jokes while another athlete is doing a routine, it might end up badly and injure someone.
These rules are important not only in gymnastics, but also for other sports and in daily life as well. Try to ingrain these rules in you so that you will be able to always keep safe, including everyone else around you..
Determining the Magnitude of Injuries
You’ll need to ascertain what kind of injury you have, whether it be minor or needs immediate medical attention. What are the things you need to consider?
1.) Find the source of the pain – is it concentrated on one area of the body only, or on both sides? If the pain is on both sides of the body, then it is more likely just muscle tenderness. If you complain that both of yout thighs hurt, then your probably sore from practicing take-offs and landings.
2.) Muscle or joint pain – Ask yourself whether the pain is muscular or joint-related. If the whole muscle hurts, it’s probably just sore. If its pinpointing at a certain location, like for instance the bottom of the biceps where it joins the elbow, a tendon may be injured. If the pain is in a joint, just on one side of the body, go to a doctor immediately.
3.) Type of pain – is it sharp and excruciating, or is it a dull throbbing? The latter can be just soreness, the former is a cause to seek medical attention.
4.) Appearance of the injury – look for bruising, swelling or bleeding. Clean any small cuts with antiseptic and apply an antibiotic ointment. Put on bandages as is necessary.
Management of General Injuries
If you have a sharp pain on one side of the body that persists for more than 10 minutes, go to the doctor immediately.
If it is joint pain that lasts for more than a day, even if it occurs on both sides of the body, the best bet is to take your child to see an orthopedic specialist.
If you are bleeding from huge cuts and you are enable to stop the bleeding, summon an ambulance or ask someone to take you to the emergency room as soon as you can.
Apply an icepack if there is any swelling, and keep it on the injured area for no longer than 20 minutes. Any longer than that and the body will think that it has frostbite. Instead of constricting blood vessels and keeping it away from the injury site, it brings the blood back and causes the injury it to swell even more.
For more details please contact:
Dr. Prateek Gupta (Senior Surgeon)
Arthroscopy Surgery Clinic
C2/5 Safdarjung Development Area (SDA),
Aurobindo Marg, New Delhi - 110016
INDIA
Telephones: +91 9810852876, +91 11 26517776
24 x 7 Helpline & Appointment: +91 9810633876
Email: sportsmedicinedelhi@yahoo.com,
sportsmedicineclinics@gmail.com
Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,
http://www.sportsmedicineclinicdelhi.com,
http://www.arthroscopysurgeryindia.com
|
Before You Put the Band Aid On
Athletes learn early on whether they are “loose-jointed” or “tight-jointed.” For players who are hyperflexible and loose, flexibility isn't a problem. Strength is. They need to concentrate on strength-training exercises, using weights and gym machines. “Tight-jointed” players, on the other hand, have strong, tense muscles, ones that pull and strain. These athletes must stretch every day to gain flexibility.
· Lower back problems. Hockey players are always bending, looking down at the ball, aiming, and hitting. This constant bending motion can create aches and pains in the lower back area.
· Neck injury. The same bending motion that affects the lower back can also strain the upper back and neck as well. Add turning your head to aim while bending and you have the makings of an injury.
· Foot injury. You won't see too many hockey players with flat feet, but, even so, skating for hours at a time can cause havoc to toes, heels, and ankles. The lack of circulation, the unrelenting pressure on the heel, the tight lacings at the ankle—all of these can cause problems.
· Tendonitis. Hockey players are vulnerable to the painful inflammation of the tendon at the back of the leg. Why? All that skating combined with the twisting and turning of the game adds unrelenting pressure to the leg.
· Cuts and bleeding. Ice hockey has the added dimension of skates—with razor sharp blades. Fast, faster, faster still, the other team charges, sliding along on their skates. One player checks you, then another. Another falls—and cuts your arm with the bottom of his blade.
· Spinal cord injury. Sometimes the whole back is involved in a fall. Ice is slippery, and players will fall. Some of them fall backward, right on their backs. If a player injures his spinal cord, he might not be able to move. As in football, head, neck, and back injuries can occur with poor technique. Checking, ice hockey's version of tackling, must be taught and rehearsed over and over again to help reduce injury.
· Broken bones. Even with the use of shoulder pads, shin guards, and other gear, bones can get broken. A player might look like a superpower hero from Star Wars, but one bad check to the boards, and a twist or an awkward fall can bypass protection and cause a break.
Treatment and Cures
Backs can become stronger if players concentrate on strengthening their thighs and posterior muscles. By making these muscles strong and flexible, they can act as a “pedestal” for the bent back, preventing strain.
For more details please contact:
Dr. Prateek Gupta (Senior Surgeon)
Arthroscopy Surgery Clinic
C2/5 Safdarjung Development Area (SDA),
Aurobindo Marg, New Delhi - 110016
INDIA
Telephones: +91 9810852876, +91 11 26517776
24 x 7 Helpline & Appointment: +91 9810633876
Email: sportsmedicinedelhi@yahoo.com,
sportsmedicineclinics@gmail.com
Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,
http://www.sportsmedicineclinicdelhi.com,
http://www.arthroscopysurgeryindia.com
|
An elite tennis players suffer from injuries and these injuries can also affect recreational players. By understanding more about common tennis injuries you can learn that there are steps you can take to prevent them.
Research evidence has shown that there are around 54 injuries per 1000 tennis matches played, which is about half the number of injuries that occur during the same number of soccer matches. There is also less risk of injury during tennis compared with individual sports such as running and golf. The injury risk during tennis can be further reduced if you understand some of the most common injuries that occur in tennis and have a strategy to avoid tennis injury.
Sprained Ankle
Sprained ankles are common injuries in tennis players. Roger Federer, Andy Roddick and Andrew Murray who suffered sprained ankles. The sudden sideways movements that are required during tennis can cause the ankle to twist, particularly if the surface is slippery or the player is fatigued.
A twisting of ankle causes damage to ligaments and other soft tissues around the ankle leading to pain swelling. This is called a Sprained Ankle. The damage causes bleeding within the tissues, which produces a swollen ankle that can be extremely painful.
Prevention of Ankle Sprain
Applying an ankle brace to the ankle can help to reduce the risk of ankle sprains and it's a strategy that is employed by tennis pros such as Andrew Murray and Roger Federer.
Previous research has shown the injury incidence in people with taped ankles was 4.9 ankle sprains per 1000 participant matches, compared with 2.6 ankle sprains per 1000 participant matches in students wearing ankle braces. This compared with 32.8 ankle sprains per 1000 participant matches in subjects that had no taping or bracing. Thus showing a definite benefit of support to ankle during a competitive game.
Care of athlete with sprained ankle
In the first few days following an ankle sprain it is important to follow the PRICE protection, rest, ice, compression and elevation (never apply ice directly to the skin). A cold pack or an Ankle Cryo/Cuff is the most effective method of providing ice therapy. These are ideal for home use as are the safest and most effective method of ice therapy. It can provide continuous ice cold water and compression for 6 hours and significantly reduce ankle pain and swelling. Alternatively if you have to apply ice at home, the use of an Ice Bag is recommended. This is a safe method of ice application to avoid the risk of an ice burn. At this stage sports medicine specialist doctor’s advice is crucial.
Rehabilitation with a chartered physiotherapist significantly improves the level of ankle function. Wobble board training in the later rehab stage is designed to assist the re-education of the proprioceptive system. Previous research has suggested that patients with ankle instability who underwent wobble board training experienced significantly fewer recurrent sprains during a follow-up period than those who did not follow the training programme.
Shoulder Pain
Shoulder pain occurs in tennis players because there are repeated stresses during tennis strokes, particularly the serve. There are several sources of shoulder pain in tennis players, but one of the most common causes are impingement & rotator cuff injury & shoulder bursitis. Bursitis is inflammation of a sac of fluid called a Bursa.
In the shoulder frequent overuse of the Rotator Cuff muscles (a group of small muscles, situated close to the ball-and-socket joint of the shoulder, that provide stability to the ball and socket) can cause the Bursa to get ‘impinged' between the muscles and the bony prominence of the shoulder, leading to inflammation. This causes pain whenever the arm is raised.
Prevention of Shoulder Bursitis
For tennis players attention must be paid to flexibility, strength and endurance of the shoulder muscles. Shoulder stabilization exercises under the supervision of a experienced physiotherapist can also help prevent impingement.
In addition, any increases in the amount of training or competition must be gradual so as not to overload the shoulder. In particular, repetitions of the service action should be increased gradually to allow the body to adapt to increased workload.
What should you do if you suffer Shoulder Bursitis?
The first aim of treatment is to reduce the amount of inflammation through ice therapy (never apply ice directly to the skin) and anti-inflammatory medication prescribed by a doctor. The Shoulder Cryo/Cuff is the most effective method of ice therapy treatment at home. It is easy to use and stays cold for 6 - 8 hours. Alternatively, a reusable cold pack can be used with a wrap that fixes the cold pack in place. If kept in the freezer this can be used again and again. If you don't have access to a freezer where you play tennis, then Instant Cold Packs provide a quick disposable method of ice therapy.
Once the inflammation and pain has settled, exercises to regain full movement can begin, followed by a carefully graded strengthening and stabilizing programme
What is a Calf Strain?
The calf muscle group consists of the Gastrocnemius, Soleus and Plantaris muscles, situated at the back of the lower leg. Their function is to pull up on the heel bone and these muscles are most active during the push-off when a tennis player has to move quickly to react to an opponent's shot. A strain occurs when the muscle is forcibly stretched beyond its limits and the muscle tissue becomes torn.
What can you do to prevent a Calf Strain
Diet can have an affect on muscle injuries. If a tennis player's diet is high in carbohydrate in the 48 hours before a match there will be an adequate supply of the energy that is necessary for muscle contractions.
However, if the muscles become short of fuel, fatigue can set in, especially during long matches. This fatigue can predispose a player to injury. Carbohydrate and fluids can be replenished during matches by taking regular sips of a sports drink between games.
What should you do if you suffer a Calf Strain?
The immediate treatment consists of the 'PRICE' protocol: Protection of the injured part from further damage, Rest, Ice, Compression and Elevation. The aim of this protocol is to reduce bleeding within the muscle tissue. Ice therapy in the form of ice pack applications should be continued until the acute pain has settled.
Many people find that a neoprene Calf support provides reassurance and therapeutic heat following a Calf muscle injury.
The rehabilitation after this period involves gradually stretching the muscle to elongate the scar tissue and progressively increasing the muscle strength. Once this has been achieved, the player can begin tennis-specific exercises. To reduce the risk of re-injury, this should be done under the supervision of a chartered physiotherapist.
What is a Stress Fracture of the Back?
A stress fracture of the back, or lumbar spine, is one of the more common bone injuries in young tennis players. Lower back stress fractures are usually characterised by an ache in the lower back which is exacerbated by sporting activities and eased by rest, although a small percentage of people with a stress fracture can be pain free. Typically it is sore when the patient bends backwards, particularly if standing on one leg. If a lower back stress fracture is suspected, a doctor may decide to refer the patient for a scan to confirm the diagnosis.
What can you do to prevent a Stress Fracture?
Serving in tennis requires a combination of spinal hyperextension (bending back) together with rotation and side bending of the trunk. This puts a lot of stress on an area of the vertebra called the Pars Interarticularis and this is where stress fracture develops.
Practising the service should be carefully monitored by the coach to ensure the lower back is not being overloaded. This is particulary important in adolescent players who have just experienced a growth spurt as they are known to be more at risk from this injury. Core stability exercises can help prevent back problems in tennis players.
What should you do if you suffer a Stress Fracture of the Back?
In most cases, complete rest from tennis is the treatment of choice. This would usually be for a period of 6 weeks to allow the bone to heal. In the early stages, a soothing heat pack can reduce back pain and alleviate back muscle spasm. During this period, a progressive exercise programme may commence, under the supervision of a chartered physiotherapist. This usually starts with exercises to increase the muscular stability in the lower back.
Research has shown that a lack of muscular stability in the lumbar and pelvic regions can lead to low back pain and stress fractures. The principle behind the core stability exercises is that if certain specific muscles can be recruited or contracted, the spine will have much better support. This prevents postural faults which can predispose a person to back pain
What is Tennis Elbow?
Tennis elbow is inflammation of the muscles and tendons of the forearm as they attach to the humerus (upper arm) bone. This inflammation is caused by prolonged gripping activities such as hammering, driving screws, weight lifting, playing certain musical instruments, canoeing, digging in the garden, driving and, of course, racquet sports.
Tennis elbow causes pain when the lateral epicondyle (outermost part of the elbow) is touched and also if the elbow is straight and the hand is moved forward and back at the wrist. The pain is exacerbated by gripping activities and in some cases simple things like turning a door handle can cause intense pain.
What can you do to prevent Tennis Elbow?
Tennis elbow is usually caused by gripping activities, and gripping either too hard or for too long can bring on the pain. Make sure the item that you are gripping, whether it's a tennis racquet, a hammer, or a canoe paddle, is the correct size for your hand. If it is too small it will cause you to grip too hard. If you play tennis for the first time in a long while, or you have to do a strenuos activity such as decorate a room in one weekend, make sure you take regular breaks and stretch the muscles which work over the wrist by doing 'limp wrist' and 'policeman halting traffic' type stretches.
For those who have suffered from tennis elbow in the past it may be a good idea to wear a tennis elbow compression strap. They work by preventing the wrist extensor muscles (that run along the outer side of the forearm) from contracting fully, thus reducing the strain on the elbow.
Management of Tennis Elbow
The success of rehabilitation of tennis elbow is dependent upon first controlling the inflammation. Depending on the severity of the condition, this may be alleviated simply by rest or with the use of anti-inflammatory medication or a Corticosteroid injection. However, in longstanding cases where there is degeneration of the extensor tendons, anti-inflammatory medication, especially corticosteroid injections, should be avoided. This is because they can hinder tissue healing and in fact cause more degeneration. Ice therapy, using an Elbow Cryo/Cuff or ice pack, can be very effective in relieving the symptoms of Tennis Elbow.
The final part of Tennis Elbow rehabilitation is an eccentric strengthening programme for the extensor tendons. It's crucial that the load and number of repetitions are carefully recorded and progressively increased in a graduated manner under the supervision of a trained physiotherapist. This ensures that the load on the tendon is carefully controlled and gradually increased. The load on the tendons can be reduced and the symptoms of Tennis Elbow can be alleviated by using a Tennis elbow support. Some time in early stage static cock up splint is also used to enhance healing.
For more details please contact:
Dr. Prateek Gupta (Senior Surgeon)
Arthroscopy Surgery Clinic
C2/5 Safdarjung Development Area (SDA),
Aurobindo Marg, New Delhi - 110016
INDIA
Telephones: +91 9810852876, +91 11 26517776
24 x 7 Helpline & Appointment: +91 9810633876
Email: sportsmedicinedelhi@yahoo.com,
sportsmedicineclinics@gmail.com
Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,
http://www.sportsmedicineclinicdelhi.com,
http://www.arthroscopysurgeryindia.com
|
An ankle sprain is a common injury and usually results when the ankle is twisted, or turned in (inverted). The term sprain signifies injury to the soft tissues, usually the ligaments, of the ankle.
Ligaments are tough bands of tissue that help connect bones together. Three ligaments make up the lateral ligament complex on the side of the ankle farthest from the other ankle. They are the anterior talofibular ligament (ATFL), the calcaneofibular ligament (CFL), and the posterior talofibular ligament (PTFL). The common inversion injury to the ankle usually involves two ligaments, the ATFL and CFL. Normally, the ATFL keeps the ankle from sliding forward, and the CFL keeps the ankle from rolling inward.
A ligament is made up of multiple strands of connective tissue, similar to a nylon rope. A sprain results in stretching or tearing of the ligaments. Minor sprains only stretch the ligament. A tear may be either a complete tear of all the strands of the ligament or a partial tear of only some of the strands. The ligament is weakened by the injury; how much it is weakened depends on the degree of the sprain.
The lateral ligaments are by far the most commonly injured ligaments in a typical inversion injury of the ankle. In an inversion injury the ankle tilts inward, meaning the bottom of the foot angles toward the other foot. This forces all the pressure of your body weight onto the outside edge of the ankle. As a result, the ligaments on the outside of the ankle are stretched and possibly torn.
A severe form of ankle sprain, called an ankle syndesmosis injury, involves damage to other supportive ligaments in the ankle. This type of injury is sometimes called a high ankle sprain because it involves the ligaments above the ankle joint. In an ankle syndesmosis injury, at least one of the ligaments connecting the tibia and fibula bones (the lower leg bones) is sprained. Recovering from even mild injuries of this type takes at least twice as long as from a typical ankle spra
Symptoms
Immediately after injury,the ankle is swollen, painful, and may turn ecchymotic (bruised). The bruising and swelling are due to ruptured blood vessels from the tearing of the soft tissues. Most of the initial swelling is actually bleeding into the surrounding tissues. The ankle swells as extra fluid continues to leak into the tissues over the 24 hours following the sprain.
People who have sprained an ankle often end up spraining the ankle again. If the ankle keeps turning in with activity, the condition is called ankle instability. Patients who have ankle instability lose confidence in their ankle to support them, especially on uneven ground. They often have swelling around the ankle that doesn't go away. Pain and swelling in a joint can cause a reflex where the body turns off the muscles around the joint. This can cause times when the ankle feels like it is going to give way, meaning it may have a tendency to twist again very easily.
People who have had several mild ankle sprains or one severe sprain are prone to impingement problems in the ankle. The ligaments that were sprained may become irritated and thickened, causing them to get pinched near the edge of the ankle joint.
Diagnosis
The diagnosis of an ankle sprain is usually made by examination of the ankle and X-rays to make sure that the ankle is not fractured. A physical examination is used to determine which ligament has been injured. The doctor will move your ankle in different positions in order to check the ligaments and other soft tissues around the ankle. Some tests place stress directly on the ankle ligaments to see if the ankle has become unstable and to find out if one or more ligaments has been partially or completely torn.
If a complete rupture of the ligaments is suspected, your doctor may order stress X-rays as well. These X-rays are taken while the ligaments are placed in a stretched position. The X-ray will show a slight tilt in the ankle bone if the ligaments have been torn.
Treatment options depend on whether your problem is an ankle sprain or ankle instability.
Ankle Sprain
The best results after an ankle sprain come when treatment is started right away. Treatments are used to stop the swelling, ease pain, and protect how much weight is placed on the injured ankle. A simple way to remember these treatments is by the letters in the word RICE. These stand for rest, ice, compression, and elevation.
Rest: The injured tissues in the ankle need time to heal. Crutches will prevent too much weight from being placed on the ankle.
Ice: Applying ice can help ease pain and may reduce swelling.
Compression: Gentle compression pushes extra swelling away from the ankle. This is usually accomplished by using an elastic wrap.
Elevation: Supporting your ankle above the level of your heart helps control swelling.
Your doctor may also prescribe medications. Mild pain relievers help with the discomfort. Anti-inflammatory medications can help ease pain and swelling and get people back to activity sooner after an ankle sprain.
As treatment progresses, it is helpful to gradually begin putting weight through the joint. Casts,though still used under certain circumstances ,have largely fallen out of favor because soft tissues weaken when they are kept immobile. But braces that can be worn to support the ankle, but still allow weight bearing, are the most popular treatment for helping reduce strain on the healing tissues.
Healing of the ligaments usually takes about six weeks, but swelling may be present for several months. Your doctor may suggest that you work with a physical therapist to help you regain full range of ankle motion, improve balance, and maximize strength.
Ankle Instability
If the ankle ligaments do not heal adequately, you may end up with ankle instability. This can cause the ankle to give way and feel untrustworthy on uneven terrain. If your ankle ligaments do not heal adequately following an ankle sprain, your doctor may suggest several things.
Changes in your footwear may be prescribed to help keep your ankle from turning in. Placing a heel wedge under the outer half of your heel blocks the ankle from rolling, as does a flared heel built into your shoe. Ankle strap or a brace to control the abnormal movement may also be used. In extreme cases, doctors may prescribe a plastic brace, called an orthosis, to firmly hold your ankle from rocking side to side. Some patients feel a sense of steadiness from wearing high-topped shoes. Patients with ankle instability should avoid wearing high-heeled shoes.
Physical therapy treatments will likely be initiated to help restore joint range of motion, strength, and joint stability.
Small nerve sensors inside the ligament are injured when a ligament is stretched or torn. These nerve sensors give your brain information about the position of your joints, a sensation called position sense. For example, nerve sensors in your arm and hand give you the ability to touch your nose when your eyes are closed. The ligaments in the ankle work the same way. They send information to your nervous system to alert you about the position of your ankle joint. A physical therapist will help you retrain this sensation as a way to steady the ankle joint and protect you from spraining your ankle again.
Many people who have ankle instability have weakness in the muscles along the outside of the leg and ankle. These are called the peroneal muscles. Strengthening these muscles may help control the ankle joint and improve joint stability.
Even if you don't need surgery, you may need to follow a program of rehabilitation and exercise. Doctors recommend that their patients work with a physical therapist for two to four weeks. Your therapist can create a program to help you regain ankle function. It is very important to improve strength and coordination in the ankle.
Swelling and pain are treated with ice and electrical stimulation. If swelling in the ankle is severe, therapists may also apply massage strokes from the ankle toward the knee with your leg kept in an elevated position. This helps get the swelling moving out of the ankle and back into circulation. Your therapist may issue a compression wrap and instruct you to wrap your ankle and lower limb and to elevate your leg.
Therapists also apply specialized hands-on treatment called joint mobilization to improve normal joint motion. These treatments restore the gliding motion within the ankle joint where the lower leg meets the talus bone. This form of treatment speeds healing after an ankle sprain, and it helps return people and players more quickly to their activity or sport.
An effective treatment for ankle sprains is disc training, which uses a circular platform with a small sphere under it. Patients place their feet on it while they sit or stand and work the ankle by tilting the disc in various positions. This form of exercise strengthens the muscles around the ankle, and it improves joint sense.
When you get full ankle movement, your ankle isn't swelling, and your strength is improving, you'll be able to gradually get back to your work and sport activities. An ankle brace may be issued for athletes who intend to return quickly to their sport.
Surgery
Surgeons will occasionally do procedures right away in athletes who tear a lateral ankle ligament. In most other cases of torn ankle ligaments, surgeons will try nonsurgical treatments before doing reconstructive surgery of the ligaments.
Ligament Tightening Procedure
Chronic ankle instability can happen when the lateral ankle ligaments are stretched or torn and the ankle keeps giving way. Surgery can be done to tighten the stretched ligaments and improve the stability of the ankle. The surgery usually involves the ATFL and the CFL.
In this procedure, an incision is made in the skin that lies over the lateral ligaments. Using a scalpel, the surgeon cuts the ATFL and CFL in half.
Holes are drilled along the lower end of the fibula bone, the small bone of the lower leg. The two ends of the cut ligament are overlapped and sewn together. The surgeon uses the drill holes in the fibula to hold the stitches to the bone.
A large band of connective tissue crosses the front of the ankle just below the lateral ligaments. This band, called the ankle retinaculum, holds the tendons in place. The surgeon pulls the top edge of the ankle retinaculum upward and sews it into the fibula. This helps reinforce the reconstructed ligaments.
Another type of reconstruction is done using a tendon graft. If your surgeon feels that the stretched and scarred ligaments are not strong enough to simply repair in a ligament tightening procedure, then the ligaments must be reinforced with a tendon graft.
In this procedure, the surgeon removes a portion of one of the nearby tendons to use as a tendon graft. The tendon most commonly used attaches the peroneus brevis muscle to the outside edge of the small toe. A section of this tendon is put in place of the torn lateral ligaments.
After making the skin incision, the surgeon drills a hole in the fibula near the attachment of the original ligament. A second drill hole is made in the area where the ligament attaches on the talus (the anklebone).
The tendon graft is then removed (or harvested) and woven between these holes to recreate the ligament complex.
After surgery, you will probably be placed in a cast or brace for about six weeks to allow the tendon reconstruction to heal. Following removal of the cast, physical therapy will be required to regain full use of the ankle.
After Surgery
Patients usually take part in formal physical therapy after surgery. Rehabilitation after surgery can be a slow process. You will probably need to attend therapy sessions for two to three months, and you should expect full recovery to take up to six months.
Rehabilitation proceeds cautiously after reconstruction of the ankle ligaments. Most patients are prescribed an ankle brace to wear when they are up and about, and they are strongly advised to follow the recommendations about how much weight can be borne while standing or walking. You may be instructed to put little or no weight on your foot when standing or walking for up to 12 weeks. Your physical therapist will work with you to make sure you are using crutches safely and only bearing the recommended amount of weight on your foot.
The first few physical therapy treatments are designed to help control pain and swelling from the surgery. Ice and electrical stimulation treatments may be used during your first few therapy sessions to help control pain and swelling. Your therapist may also use massage and other hands-on treatments to ease muscle spasm and pain.
Treatments are also used to help improve ankle range of motion without putting too much strain on the healing ligaments.
After about six weeks you may start doing more active exercise. Exercises are used to improve the strength in the peroneal muscles. Your therapist will also help you retrain position sense in the ankle joint to improve the stability of the joint.
The physical therapist's goal is to help you keep your pain under control, improve range of motion, and maximize strength and control in your ankle. When you are well under way, regular visits to the therapist's office will end. Your therapist will continue to be a resource, but you will be in charge of doing your exercises as part of an ongoing home program.
Rehabilitation
Nonsurgical Rehabilitation
An effective treatment for ankle sprains is disc training, which uses a circular platform with a small sphere under it. Patients place their feet on it while they sit or stand and work the ankle by tilting the disc in various positions. This form of exercise strengthens the muscles around the ankle, and it improves joint sense (mentioned earlier).
When you get full ankle movement, your ankle isn't swelling, and your strength is improving, you'll be able to gradually get back to your work and sport activities. An ankle brace may be issued for athletes who intend to return quickly to their sport.
For more details please contact:
Dr. Prateek Gupta (Senior Surgeon)
Arthroscopy Surgery Clinic
C2/5 Safdarjung Development Area (SDA),
Aurobindo Marg, New Delhi - 110016
INDIA
Telephones: +91 9810852876, +91 11 26517776
24 x 7 Helpline & Appointment: +91 9810633876
Email: sportsmedicinedelhi@yahoo.com,
sportsmedicineclinics@gmail.com
Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,
http://www.sportsmedicineclinicdelhi.com,
http://www.arthroscopysurgeryindia.com
|
Golf seems like a gentle sport. You don't get punched or tackled-unless a member of your foursome is having a really bad day. Your body isn't jarred or jostled and your legs aren't pounding pavement. Though the inherent dangers of golf aren't obvious, golfers may be injured-and sidelined by the pain.
Luckily, with a little prevention and good form, most golf injuries are avoidable. According to experts, the biggest issue with golf is the image that it's sedentary. People don't realize that you need good flexibility, strength, and proper technique or you could get hurt.
The list of possible golf injuries is surprisingly extensive. Many result from some aspect of the swing-which involves an explosive forward motion and violent muscle contractions. Because you're holding a club with a relatively heavy head that acts as a long lever arm, the forces are magnified. Other injuries result from improper form and from the repetitive nature of the sport.
The back
The wrists
The hips
The hands
The shoulder
The hamstrings
The elbows
The back
Back problems are common among golf professionals. The twisting motion of the swing, the movement of the spine, and repeated bending to make putts contribute to the problem of low back pain.
Golfers are also likely to have muscular imbalances since most of the stress is on one side of your body, according to the American Council on Exercise. Many back problems can be prevented with strong trunk muscles (abdominal muscles and back muscles), which control the twisting mechanism, and good flexibility, which helps prevent overstretching of back muscles.
The hips
As you rotate your body, you risk pulled muscles in the hip area. Make sure to stretch your hip muscles well after warming up.
The shoulder
You engage your shoulder in both the take-away and follow-through of your swing, and it's an area at risk for strains and sprains. Experts recommend stretching this area well before playing, and strengthening the shoulder off the course. Try lateral shoulder raises with dumbbells or rotator cuff exercises (such as internal and external rotations with a dumbbell).
The elbows
The shock at impact - between the club and the ball or the ground- is largely absorbed by the elbow muscles and tendons. Tendinitis at the elbow is a risk that increases if your technique is poor.
The wrists
Like tennis players, golfers sometimes suffer from tendinitis of the wrist as a result of repeated dorsiflexion. And if you miss the ball and hit the ground, the muscles and tendons of your wrist absorb much of that impact, as well.
For more details please contact:
Dr. Prateek Gupta (Senior Surgeon)
Arthroscopy Surgery Clinic
C2/5 Safdarjung Development Area (SDA),
Aurobindo Marg, New Delhi - 110016
INDIA
Telephones: +91 9810852876, +91 11 26517776
24 x 7 Helpline & Appointment: +91 9810633876
Email: sportsmedicinedelhi@yahoo.com,
sportsmedicineclinics@gmail.com
Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm ,
http://www.sportsmedicineclinicdelhi.com ,
http://www.arthroscopysurgeryindia.com
|
Common Soccer Injuries
Knee Injuries
Medial Ligament Rupture
The Medial ligament runs down the inside of the knee joint, connecting the Femur (thigh bone) to the Tibia (shin) and providing stability to the knee joint.
Anterior Cruciate Ligament Rupture
The Anterior cruciate ligament (ACL) lies deep inside the knee joint, connecting the femur (thigh bone) to the Tibia (shin bone). It is commonly injured in sports which involve fast twisting motions.
Meniscus Injury
The menisci are two rings of cartilage which are positioned inside the knee joint, on the top of the Tibia (shin bone). A tear to one of these rings can occur during loaded twisting of the knee.
Thigh and Hip Injuries
Hamstring Strain
Hamstring strains are common in football due to the need for sudden sprints and changing directions.
Groin strain
The groin consists of 5 adductor muscles which act to bring the leg back to the centre line of the body.
Hernia
Hernias occur when part of the internal tissue bulges through a weakness in the overlying abdominal wall.
Ankle Injuries
Ankle sprain
Ankle sprains are common in most types of team games due to the need to rapidly change directions
Footballers ankle
Footballers ankle usually follows a previous injury to the capsule or ligaments at the front of the ankle.
Foot Injuries
Metatarsal fracture
Fractures to one of the five long bones in the foot are becoming more common. This is thought to be due to increased training loads, harder pitches and lighter, less protective boots
Injury Prevention
Probably 75% of Football injuries are preventable. The best protection from injury is correct warm up and conditioning which can help you avoid unnecessary injury that can ruin the season.
Warm Up
Warming up is often overlooked but should be part of your injury prevention routine. A good warm up will:
Increase the temperature of muscles - they work better at a temperature of 40 degrees.
Increase blood flow and oxygen to muscles.
Increase the speed of nerve impulses - making you faster.
Increase range of motion at joints reducing the risk of tearing muscles and ligaments.
Warm up will not only help avoid injury but will also improve performance.
A warm up should consist of:
Gentle jog to circulate blood and oxygen supplying the muscles with more energy to work with.
Stretching to increase the range of motion at joints.
Sports specific exercises and drills.
The warm up should last between 15 and 30 minutes. Do not warm up too early. The benefits are lost after about 30 minutes of inactivity.
Cool Down
This is also often overlooked in favour of the bar but can help avoid injuries and boost performance. The aim of the cool down is to:
Gradually lower heart rate.
Circulate blood and oxygen to muscles, restoring them to the condition they were in before exercise.
Remove waste products such as lactic acid.
Reduce the risk of muscle soreness.
The cool down should consist of a gentle jog followed by light stretching.
Sports Massage
Getting a regular sports massage can flush the muscles of waste products and release tight knots, lumps and bumps in muscles that if left may cause strains and tears. It is possible for a good sports massage therapist to identify potential trouble spots long before they become injuries.
Nutrition and Hydration
Proper nutrition is important. A bad diet will prevent you from recovering from training sessions making you more prone to injury. A balanced diet is what you should aim for:
§§ Carbohydrate is important for refueling muscles.
§ Protein rebuilds muscles.
§ If you become dehydrated then less blood will flow through muscles. The muscles will be more prone to injury.
§ Vitamins and minerals are required for a number of reasons related to recovery.
Fitness
This includes general conditioning, aerobic fitness and muscular strength. If you are in good condition then you are less likely to get injuries. Strong muscles are less likely to tear. A player that can keep going for the full 90 minutes is less likely to be late in a tackle. Good all-round conditioning will balance the body and help avoid necessary injuries. Footballers can get stronger hip flexor muscles through repeated kicking on one side. This twists the pelvis and lower back causing other problems including recurrent hamstring injuries.
For more details please contact:
Dr. Prateek Gupta (Senior Surgeon)
Arthroscopy Surgery Clinic
C2/5 Safdarjung Development Area (SDA),
Aurobindo Marg, New Delhi - 110016
INDIA
Telephones: +91 9810852876, +91 11 26517776
24 x 7 Helpline & Appointment: +91 9810633876
Email: sportsmedicinedelhi@yahoo.com,
sportsmedicineclinics@gmail.com
Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm ,
http://www.sportsmedicineclinicdelhi.com ,
http://www.arthroscopysurgeryindia.com
|
Running is a sport of passion. Running injuries are an unfortunate, but all too common, occurrence. Understanding a running injury is the key to effective treatment.
Hip & Thigh Injuries
Hip Bursitis
Inflammation of the bursa over the outside of the hip joint, so-called trochanteric bursitis, can cause pain with hip movement. Treatment of hip bursitis is often effective, but the condition has a problem of coming back and sometimes becoming a persistent problem.
Snapping Hip Syndrome
Snapping hip syndrome is a word used to describe three distinct hip problems. The first is when the IT band snaps over the outside of the thigh. The second occurs when the deep hip flexor snaps over the front of the hip joint. Finally, tears of the cartilage, or labrum, around the hip socket can cause a snapping sensation.
Iliotibial Band Syndrome
The iliotibial band is a thick, fibrous band that spans from the hip to the shin; it lends stability to the knee joint, and is attached to muscles of the thigh. ITBS is caused when the band becomes inflamed and tender.
Pulled Hamstring
A pulled hamstring is a common sports injury, seen most commonly in sprinters. A pulled hamstring is a injury to the muscle called a hamstring strain. Treatment of a pulled hamstring is important for a speedy recovery.
Hip Stress Fractures
Stress fractures of the hip are most common in athletes who participate in high-impact sports, such as long distance runners. Treatment usually is successful by avoiding the impact activities.
Knee Injuries
Patellofemoral Syndrome
Also called "Runner's Knee," problems associated with the patella, or kneecap, are common in runners. The term runner's knee may refer to several common injuries such as chondromalacia, patellar tendonitis, or generalized knee pain. .
Plica Syndrome
Plica syndrome occurs when there is irritation of the lining of the knee joint. Part of the lining of the knee joint is more prominent in some individuals, and can form a so-called plica shelf. If this tissue becomes inflamed, it can cause knee pain.
Leg Injuries
Shin Splints
Shin splints, like runner's knee, is a term that describes a set of symptoms, not an actual diagnosis. Shin splint pain can be due to problems with the muscles, bone, or the attachment of the muscle to the bone.
Stress Fractures
Stress fractures of the hip are usually seen in long distance runners, and much more commonly in women than in men. These injuries are usually seen in endurance athletes with deficient nutrition or eating disorders.
Exercise Induced Compartment Syndrome
Exercise induced compartment syndrome is a condition that causes pain over the front of the leg with activity. Patients with exercise induced compartment syndrome may require surgery, call a fasciotomy, to relieve their symptoms.
Ankle Injuries
Ankle Sprain
Ankle sprains are common injuries that runners experience. Early recognition and treatment of this problem will help speed your recovery from ankle ligament injuries.
Achilles Tendonitis
Achilles tendonitis is a painful condition of the tendon in the back of the ankle. Left untreated, Achilles tendonitis can lead to an increased risk of Achilles tendon rupture.
Foot Injuries
Plantar Fasciitis
Plantar fasciitis is a syndrome of heel pain due to inflammation of the thick ligament of the base of the foot. A tight, inflamed plantar fascia can cause pain when walking or running, and lead to the formation of a heel spur.
Overpronation
Pronation is a normal movement of the foot through the gait cycle. When this motion becomes excessive, overpronation can cause a variety by altering the normal mechanics of the gait cycle. Shoes to control excess foot motion can be helpful for overpronators.
Arch Pain
Arch pain is a common foot complaint. Arch pain, also sometimes called a strain, often causes inflammation and a burning sensation under the arch of the foot. Treatment of arch pain often consists of adaptive footwear and inserts.
Avoiding Injuries
Even with the most attentive preventative athlete, however, a running injury may still occur--such is the nature of the sport. Taking a few steps will decrease your chances of developing a serious problem:
Stretching out before exercising is an important, and often neglected, step in your workout. A good routine should be established, and following the suggestions below will help you on your way.
Difficulty: Average
Time Required: 20 minutes
Here's How:
Know your sport.
Whether you're in the gym, on the track, or anywhere else, it's important to know what your workout will involve. Understanding which muscles will be worked is the only way to know how to best stretch out.
Focus on those muscles.
While a good overall routine is helpful, your emphasis should be on the muscles that will be most heavily involved in your workout.
Warm up before stretching.
Just some easy walking or a light jog will be sufficient to warm up your muscles, but it will make the stretching session much more valuable.
Begin slowly.
You don't need to touch your toes right away: Begin slowly and push yourself as your muscles loosen up. Stretching too much, too soon can be painful and potentially harmful.
Hold the stretch.
Once you feel your muscles reaching their limit, hold the position for a count of 10. Then push yourself a little further and hold again for a count of 10.
Don't rush your stretching routine.
If you're going to have to cut your workout short, don't skip or shorten the stretching. This is more important than an extra set of reps or another half mile.
Do it again.
Once you're finished working out, stretch again. Not only is it an excellent way to cool down from your workout, but this is the time that you will improve your flexibility the most.
Tips:
Don't bounce!
You will get the best stretch, and prevent injuries if you avoid bouncing. Instead, hold the stretch, and feel a constant pull in the muscles.
Stretch both sides.
Many people have a tendency to under-stretch the 'healthy' side after an injury. Use the same stretches, for the same amount of time, for both sides of your body.
Get professional help.
Gym trainers, physical therapists, exercise instructors will all know great ways to stretch. When you're getting started, have someone knowledgeable watch your routine and offer their suggestions.
For more details please contact:
Dr. Prateek Gupta (Senior Surgeon)
Arthroscopy Surgery Clinic
C2/5 Safdarjung Development Area (SDA),
Aurobindo Marg, New Delhi - 110016
INDIA
Telephones: +91 9810852876, +91 11 26517776
24 x 7 Helpline & Appointment: +91 9810633876
Email: sportsmedicinedelhi@yahoo.com,
sportsmedicineclinics@gmail.com
Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm ,
http://www.sportsmedicineclinicdelhi.com ,
http://www.arthroscopysurgeryindia.com
|
Next week you got an important event and feeling you are out of shape... Here’s how to tone up in seven days flat!
Swap tea...
Swap your tea with something else. If you are looking to get in shape eagerly, ditch your regular cup of tea and go for a fat-burning one instead. Studies show that green tea revs up your metabolism, so aim for several cups a day.
Take some supplement
Fish oil supplements, two times a day, are a great way to shed pounds. A recent study found that volunteers who took them have lost, on an average, two kilos over three months without changing their diet or exercise habits. Fish oils are great for helping your body burn fat more efficiently.
Avoid salt
That’s the advice most weight-loss experts give. When people cut down the salt in their diet, they instantly look slimmer and less bloated. Too much salt makes your body retain water, which makes you puffy around your face and stomach. Go for low-salt breakfast options such as a khichdi with less salt or no salt .
Also, don’t add table salt to your food or cooking, avoid salty snacks such as crisps and go easy on processed sauces which are often packed with salt.
As a guide, avoid foods that contain more than 0.5g of sodium per 100gm on the label (sodium is just another way of describing the salt content). The fresher your food, the less salt it’s likely to contain. And be very careful about take-away – Chinese food, in particular, is loaded with salt because of the sauces.
Ditch sugar
Like salt, sugar is a diet baddie. Even though sugary foods – such as boiled sweets and mousses – are often labeled as ‘low-fat’, but they’re incredibly high in calories. And if you don’t work off the calories by exercising, that sugar gets stored as fat – usually around your stomach and waist. Sugar also increases your hunger. So, ditch the sugar in your tea and also the colas that you gulp down every day.
Eat low-sugar snacks instead. Chopped vegetables, for example are rich in fiber, so they’ll keep you fuller for longer and will aid your digestion, which helps to reduce bloating. Alcohol is practically pure sugar, so give that a miss, too. If you drink regularly, you’ll notice the difference after giving it up for a week.
Relax
If it is day seven already, don’t worry. You can still lose weight! Stress really does make you fat. It causes hormones to be released into your body that encourage fat deposits around your waist and stomach.
Scientists have found that those with the biggest waist measurements had the highest stress levels. The hormones secreted during times of stress are instrumental in causing more fat to be stored, particularly around the abdomen.
For more details please contact:
Dr. Prateek Gupta (Senior Surgeon)
Arthroscopy Surgery Clinic
C2/5 Safdarjung Development Area (SDA),
Aurobindo Marg, New Delhi - 110016
INDIA
Telephones: +91 9810852876, +91 11 26517776
24 x 7 Helpline & Appointment: +91 9810633876
Email: sportsmedicinedelhi@yahoo.com,
sportsmedicineclinics@gmail.com
Website: http://www.sportsmedicineclinicdelhi.com/arthroscopy.htm,
http://www.sportsmedicineclinicdelhi.com,
http://www.arthroscopysurgeryindia.com
|
