Anatomy

CPAP Machines

2012-01-19T05:36:00.000-08:00

Continuous Positive Airway Pressure Machines, or CPAP Machines for short, are devices used to treat a sleeping disorder called Obstructive Sleep Apnea or OSA. These are contraptions that a patient uses to maintain a required amount of pressure around the nose, mouth and throat area to prevent apnea or lapses in breathing to occur.

OSA usually occurs during sleep. What happens is that when a person sleeps, the throat muscles and tongue relax clogging the airways around the throat. This leads to breathing lapses with intervals lasting minutes.

This is bad for any individual. Lapses in breathing could cause reduction of oxygen in the system. To compensate, the heart pumps more blood to provide oxygen to the other parts of the body. By doing so, the whole process of pumping more blood during sleep will stress the heart and may lead to more serious heart conditions.

To treat this sleeping disorder, patients are prescribed CPAP treatment. This treatment requires the use of a machine that will maintain a certain amount of air pressure in the mouth and throat area. A mask, attached to a tube, will be worn by the patient. This tube is attached to a flow generator and this flow generator is the machine that will pump air to the mask.

By maintaining the air pressure determined by a sleep physician, the air ways are kept open and this will allow the person to breathe freely and regularly decreasing the possibility of breathing lapses.

There are disadvantages to using CPAP devices though. The most common one is suffering discomfort during sleep. The mask is bulky and it is connected to the flow generator by a tube. This means that the patient will not be able to move freely during sleep. Some people will be able to adjust quickly with wearing the mask but there are cases when patients could never adjust to the contraption. In these cases, they could choose alternatives prescribed by specialists to treat the condition.

Other consideration that arises is the fact that these devices are expensive. It is very important that patients consult a doctor first and have their conditions diagnosed to be sure that they really require the machine. You can also inquire which brands and model would best perform the required task.

If the device is out of your budget and you can't afford to purchase it at the moment, then it is advisable to ask your doctor for alternatives.

We also advise that before you go out buying these equipments, it would be best to read on it. There are a lot of reading materials all over the internet regarding CPAP Machines. This way, you will get a more extensive information on how the equipment works and how it can treat OSA.

http://cpapmachines.net.au/

Spondylolisthesis Syndrome

2012-01-19T05:33:00.001-08:00

This condition usually affects the lumbosacral joint, which is the 5th lumbar vertebra upon the sacrum (the large triangular bone at the end of the spine). On rare occasions it can affect other areas of the spine. Children, young adults, and older adults can be affected. The severity of the spondylolisthesis is classified as Grade 1, 2, 3 or 4. Basically, what happens is that the 5th lumbar vertebra slides forward on the sacrum. Depending on how much the forward slippage is, determines the grade.

The causes can be a sudden severe trauma, fracture to a part of the bone, or a degeneration of the vertebral joint or to the disc. A trauma, such as a sudden severe stretching of the low spinal area that can occur in weightlifting, gymnastics, basketball, football, or any sport that places increased stress on the lower back. A spondylolisthesis due to a trauma is usually found in the younger adult because they are more apt to engage in more sports activities, where there is body contact of a violent nature. The degenerative spondylolisthesis will occur in older adults, especially if they are engaged in work where heavy lifting and bending is necessary, and also participate in strenuous sports. Anything that exposes them to a sharp, sudden stress to the low back area can cause the onset of spondylolisthesis. Pathological conditions of the disc, such as degeneration, wearing down and ruptured disc, can cause a hyper mobility of the 5th lumbar vertebra resulting it to slide forward on the sacrum.

With all the preceding causes of spondylolisthesis, lax abdominal and back muscles due to a sedentary life-style, may be the most important causative factor. The loss of the needed muscle support predisposes the individual to spinal trauma.

As the population of 50 and over increases, more cases of spondylolisthesis due to degenerative changes will be seen. An increase of approximately 10% to 25% is not only probable, but also certain. This increase will be due to seniors working longer before retirement, and to the rise in athletic activities, such as running, bowling, golfing, tennis, etc. Additional causes can be attributed to a congenital defect that affects the articulation of the 5th lumbar vertebra, and/or the sacrum. Being overweight by 20 or more pounds will add insult to injury, and not having the needed muscle support, places the individual in jeopardy.

Spondylolisthesis can be an extremely painful condition causing a variety of symptoms and prolonged disability. The symptoms can be severe, causing low back pain, with pains that can also radiate into the groin, buttock and lower extremity. In men the groin pain will most likely affect the testicle. There can also be neurological symptoms, such as numbness and tingling affecting the leg. These symptoms are due to a decrease in the size of the foramen (opening) through which the spinal nerve exits the spine. This narrowing of the opening causes the nerve to be pinched, thus irritating the nerve, setting up the syndrome of radiating pain. The side on which the nerve is pinched will determine the side of pain. In men the testicular pain will be reflected in the testicle on the pinched nerve side, and can be a sharp pain or neuralgia.

If these symptoms occur following a traumatic event, the individual should consult his Chiropractor or Physician in order to diagnose and evaluate the condition. Once the diagnosis and evaluation has been made, they will then determine the course of treatment. Depending on the severity of the condition, especially if a fracture is present, the treatment of choice would be immobilization of the lumbosacral area with an orthopedic lumbar belt. Complete rest is also indicated. The belt should be worn for at least 3 months, but during this time, physiotherapy and conservative Chiropractic care can help alleviate pain and muscle spasm. During very severe painful episodes, the individual may want to sleep with the belt on, but it should be removed for a few hours during the day when the individual is at rest. In rare instances, where the vertebra has been severely fractured, surgical intervention may be necessary.

In the older patient, where the onset of the symptoms has been gradual over a period of years, they too must be diagnosed and evaluated and the proper treatment started. Getting treated doesn't preclude the individual with spondylolisthesis from helping themselves. Instituting an at home self-care program can prevent further deterioration of their condition. If they are a grade 1 they can prevent a progression to grade 2, and so on, and so on. The prevention of this progression will also prevent the more serious symptoms from occurring, saving the individual some very painful episodes.

The at home program should consist of hot showers, morning and evening, letting the shower strike the back for 5 to 10 minutes at a time. Using an analgesic gel applied 3 to 4 times daily to the lumbosacral area will calm and alleviate some of the pain. A massage to the lumbar muscles and buttock areas will help reduce muscle spasms. During this period of self-care they should also wear the orthopedic lumbosacral belt during the day, and if necessary during sleep hours. If not at work, or when at rest, remove the belt for several hours during the day as mentioned previously.

If the individual must return to work, extreme caution must be exercised in not aggravating the condition by over-doing. This means they should take every precaution, not to bend too much or lift anything over 5 pounds. Any individual that is over weight must try to loss any excess poundage. An obese person with a large abdomen places more stress on the lumbosacral area by helping gravity place pull on the already stressed spine. They must make a concerted effort to drop this weight, for their condition and their health in general.

After a treatment regime as described above is started, the individual should respond in approximately 2 to 3 months. If the response is not favorable, they should be re-evaluated. However, following their doctor's advice, and the concentrated effort they use at home, will in all probability preclude this, and result in a complete recovery. Now, during all this self-care, the individual must start an exercise program as soon as they can start moving freely without pain. The exercise program will strengthen the abdominal and back muscles. It is these muscles that play such an important role in the support of the spine. The ideal program for strengthening and as a preventive, is the "Doctor's Senior Exercise" program. It is a no impact, total body workout that is performed in the home, and takes only 15 to 20 minutes. Starting your program is only the first step. Dedicating yourself to continuing the program on a daily basis is your second step, and that will determine the results and how you feel and how you will enjoy life.

Dr. Emanuel M. Cane, D.C.
http://www.doctorsexercise.com
doc1@gate.net

Diagnosing a Midfoot Sprain

2012-01-19T05:31:00.000-08:00

What is a Midfoot Sprain?

A midfoot sprain is an injury to the ligaments of the central region of the foot, known as the midfoot. It is a common injury that occurs during athletics, in particular those sports where there is cutting and twisting that can lead to this injury. It can cause an athlete to miss considerable time from his or her season. Greg Oden of the Portland Trailblazers and Jason Witten of the Dallas Cowboys are two recent high level athletes who sustained a sprain of their midfoot.

How does a midfoot sprain occur?

Any twisting injury to the lower extremity where the athlete's body turns and their foot remains planted in the ground or playing surface can lead to a midfoot sprain. When the athlete twists all the force that occurs when they plant and pivot is transmitted through their foot as opposed to through the ground. This can also occur in sports where the foot is purposely kept in place like a stirrup for jockeys and for windsurfers. Different playing surfaces and shoe wear can have an affect on an injury depending on the amount of friction that occurs between the two. An injury can also occur when another athlete lands or steps on the back of the patient's heel causing a large force to occur directly through the foot.

Who gets a midfoot sprain?

Midfoot sprains can occur in many sports, but typically occur in those that risk the athlete's foot to a twisting injury. The most common sport for this to occur in would be football, however athletes in soccer, basketball, field hockey and many others can sustain these injuries. Also, those unique sports in which the foot is locked into a position place the midfoot at risk of an injury. As noted above, these can equestrian sports, windsurfing, and pedaling sports.

How do you diagnose a midfoot sprain?

An athlete with a midfoot sprain will have sustained a twisting or pivoting injury to his or her foot. They will develop immediate pain and later swelling in the central region of their foot. The swelling often can lead to bruising on either the top or bottom or the foot. How much swelling and subsequent bruising occurs is related to how severe the injury is. The athlete will also complain of pain with bearing weight. In milder injuries they will be able to walk without too much pain, but the higher demands on the foot in athletics will be painful. On the other end of the spectrum, in more severe injuries, the injured athlete may not be able to bear any weight even to walk.

On physical examination, the injured foot will look swollen and be tender over the injured joints. It's important that the examining physician localize the injury to the specific joints involved. The tendons of the foot should remain intact in a midfoot sprain, however their motion may produce pain in the foot if they place stress on the injured joints with motion.

How do you classify a midfoot sprain?

Midfoot sprains are most commonly a momentary stretch of a ligament that subsequently recoils to its original length and is therefore a grade 1 injury. More severe, and less common, injuries may cause a partial (grade 2) or complete (grade 3) ligament rupture. In these cases, the injury is more severe as the ligament does not return to its original length, and the bones it holds together can separate. This is the definition of an unstable injury that usually requires a surgery to repair.

How is a midfoot sprain treated?

Initial treatment includes, using the P.R.I.C.E. principle - Protection, Rest, Icing, Compression, Elevation.

Read more about treatment information by clicking on the following link. Information includes non-operative treatment, when surgery is necessary, and what to do after surgery.
Midfoot Sprain

SportsMD is the most trusted resource for sports health and fitness information for people engaged in sports everywhere. We have assembled the sports industry's leading Doctors and health experts - each sharing valuable, practical advice to keep you playing injury-free.

Combining a love of sports with a passion for the medical field, Terry has spent over twenty years working with college athletes as a Certified Athletic Trainer specializing in the prevention, treatment, and rehabilitation of injuries. Along with working alongside injured athletes, she spends much of her time in the classroom and clinical setting teaching and preparing students for careers as allied health professionals and professionals working in the field of Kinesiology. As a professor in Kinesiology, she has a wide range of specialty areas including prevention and treatment of athletic injuries, upper and lower extremity assessment, rehabilitation of injuries, movement anatomy, and ethics in health care. Her goal is to continue to share and teach what she has learned in the classroom, clinical setting, and through writing.

Plantar Fasciitis Secrets - Causes - Improper Training

2012-01-19T05:30:00.001-08:00

There are many reasons why people get plantar fasciitis. The most common reason often results from a small incidental injury from starting a new exercise program after having a lay off for a period of 4 weeks or greater. Starting back into activity without sufficient steady increases in volume, intensity and having a strong stable foundation of fitness can have a detrimental affect on your body. In particular your feet and the plantar fascia. Even a return to activity after a surgery or a lay off from sickness can cause problem with the arch and plantar fascia of your feet.

The body for most people requires time frames of weeks to months to build up a level of fitness so the soft tissues like ligaments, muscle, fat and cartilage can take the pounding ( 1.5-3 times body weight) it receives when it walks ad runs the pavements. So conditioning t your body is critically essential if you want to avoid developing plantar fasciitis. There are 2 laws which govern how the tissues adapts to activity and forces applied to the body they are known as the Wolff's Law of soft tissue adaptation and Davis' Law of osseous (or bony) adaption. Basically these laws state that when a force is applied to a soft tissue such as muscle ligament or tendon and bone that the body will accommodated that force by adapting, changing and realigning that force. Essentially means place a force on the tissue and the tissue will change. Scientists know that if a force is applied too rapidly or with great intensity then tissue failure will occur resulting in fracture, rupture and micro-trauma to these tissues. If these micro-traumatic events continue they too will lead to tissue failure, injury and pain.

Surgery of any type can be quite devastating to fitness levels and ability to recover quickly. Surgery that involves sectioning of muscles and deeper tissue layers often causes dysfunction of those muscle groups that have been penetrated. Any abdominal surgery is fraught with certain disruption to core body strength and hence this will affect pelvic posture, core stability, lower limb function, lower limb posture and gait. This disruption will cause a mis-alignment in lower extremity posture and cause overload or particular structures in the thigh and leg. It would not be uncommon for people to develop low grade lower back pain after abdominal surgery and hence due to changes in posture and walking style develop overuse injury of the plantar fascia and resulting tightness of calf, hamstring, hip flexors and hip abductors and adductors. All from simple surgery! Getting back to premature return to activity. The keys here are adequate rest. Remember that pain is often the body's indicator that something is not right, we need a rest and some rehabilitation.

Gradual return to activity should be in this fashion. For the not so serious athlete who wants to get back into activity I recommend the following regime. For each week of activity off give yourself 3 weeks of getting back to where you had left off training previously. So if you were walking 5km 5 days per week then I would recommend your first week do 3 walks at 2.5 moderate speed, 2 walks at 2 km. Then the next week do a 3km, 3*2.5km, and a 2km walk. Then do a 4km walk, 3km walk, 2*2.5km walk, 2km walk. Then the next week do 5kn, 2*4km, 2*3km walks. This should get you started back to doing 5 km again.

Ben Sibley is a qualified Podiatrist in Australia. He has treated in excess of 3567 cases of plantar fasciitis and has developed a unique system of care that gives clients a greater than 87% chance of pain relief and resolution of this problem. http://www.plantarfasciitissecrets.com

Lumbar Spinal Stenosis (LSS)

2012-01-19T05:28:00.000-08:00

The most common pre-operative diagnosis in persons over age of 65 years who are undergoing lumbar spinal surgery is Lumbar Spinal Stenosis. Although LSS can be congenital, acquire forms of LSS can be degenerative, spondylothisthetic, post-surgical, post-traumatic, or combined, with the most common cause being degenerative. Stenosis can also be seen as a result of contact sports, such as football.

LSS can be classified as central, lateral, or combined. Central stenosis involves a narrowing of the spinal canal, while lateral stenosis affects the nerve root canal. Patients with LSS are usually at least 50 years of age, with histories of prolonged back pain and recent onset of unilateral or bilateral lower-extremity pain. The symptoms are worsened with extension of the lumbar spine or even weight-bearing postures of the spine and decreased with flexion or non-weight-bearing postures of the spine. LSS, as far as I know, cannot be corrected with exercise.

So be careful with these seniors. Walking on the treadmill which is usually the first place you might put a senior, might cause them lower extremity pain. In such cases, the pain might be relieved by sitting in a flexed position or by inclining the treadmill to a significant degree which will increase spinal flexion. Be aware that the symptoms of a degenerative hip joint and LSS are similar and both conditions can occur simultaneously. A test you might try is the Patrick test. This is performed by laying your client supine with their hips and knees extended. The knee of the tested extremity is placed over the opposite knee bringing the tested hip into flexion, abduction and lateral (external) rotation. Pressure is applied to the medical aspect of the tested knee. Anterior groin pain or thigh pain can be considered an indication of hip joint dysfunction.

If in doubt, refer them to another qualified Health Care Professional.

John Platero is the founder and owner of Future Fit, Inc. a successful multi-faceted fitness company that manages personal trainers, provides fitness products, services and educational services for the consumer. He is also the Director of the N.C.C.P.T. (The National Council of Certified Personal Trainers) which has certified thousands of personal trainers at its intensive, two-day workshops held throughout the country. For more information please visit http://www.nccpt.com

Bent Over Trunk Rotation

2012-01-19T05:25:00.001-08:00

Bent over trunk rotation (Bent spine torso twist) is one of the commonest exercises most of the individuals incorporate in their fitness training. The traditional way to execute this technique requires the fundamental posture as follows (a) standing with wide base of support and feet turned outwardly (b) keeping the knees extended always (c) bending the spine to horizontal. Once this posture is attained, then attempts are made to alternately touch the foot with opposite hand resulting in trunk rotation whilst the pelvis remaining stationary.

Before understanding this skill, the below-mentioned few basic rules of thoraco-lumbo-pelvic complex must be known.

Rule-1: Only during saggital plane motions of pelvis (anterior or posterior pelvic tilt), the lumbar vertebrae can counter-react. For example, anterior pelvic tilt can accompany lumbar extension and posterior pelvic tilt can accompany lumbar flexion.

Rule-2: During frontal plane motions of pelvis (lateral pelvic tilt), all lumbar vertebrae must tilt in the same direction of pelvic tilt. For example, during right lateral pelvic drop, all lumbar vertebrae must incline towards the right side.

Rule-3: During transverse plane motions of pelvis (horizontal rotation), apart from all lumbar vertebrae, T12 vertebra also must accompany the motion of pelvis. For example, if the pelvis is rotating to the right side, T12 - L5 vertebrae must also rotate to the right side. But the magnitude of such pelvic rotation depends on the total number of thoracic vertebra (apart from T12) participating. In case, if the pelvis remains stationary and only the upper body (upper thoracic vertebrae) is undergoing rotation, then T12-L5 vertebrae must also remain stationary as pelvis.

To acknowledge the aforementioned rules, one should be thorough with the articular facet features of all vertebrae.

We shall take an example of reaching to the left foot (LF) with right hand (RH), hence the rotation of trunk towards left side. This left side trunk rotation with bent spine must take place with the participation of all thoracic vertebrae (except T12, vide: Rule-3). On closer analysis, one would agree that the entire mechanism of left side trunk rotation takes place with ensured contact between inferior articular facet on the right side of thoracic vertebra with the superior articular facet on the right side of the thoracic vertebra situated below. One also would agree that, at the same time, that there will increase in the distance between the inferior articular facet on the left side of thoracic vertebra and the left superior articular facet of the thoracic vertebra situated below. This mechanism will lead to small angular displacement of the participating thoracic vertebra and the resultant trunk rotation is actually the product of such angular displacements of all participating thoracic vertebrae.

Resultant trunk rotation = Individual angular displacements (in degrees) x Total number of thoracic vertebrae participating in the task.

For example, if each participating thoracic vertebra undergo 3 degrees of angular displacement and the number of thoracic vertebrae involved is 6, then the resultant trunk rotation will 18 degrees.

Few things can be added into this technique to ensure safety.

(i) Strategic un-equalizing of the length of lower extremities by producing side-lunge also on the side, the hand tries to reach. For example, in bent-over trunk rotation to the left, produce left side-lunge. During this, instead of keeping the knee extended rigidly, a soft bending of left knee can be allowed but still the right knee extended. The exerciser must make sure, that although the left side knee to bend to produce left side-lunge, but the still the length of left lower extremity must be slightly longer than the right lower extremity. This unequal limb length, according to this bent-over trunk rotation to the left, will cause right lateral pelvic tilt. When viewed from posterior, this right lateral pelvic tilt will look rotation of pelvis (along with T12-L5) towards the left side. Not only this right lateral pelvic tilt, but the left knee bending also pull the pelvis closer to the left side, so that the exerciser can access the left foot with right hand bit easily. This entire strategic un-equalizing of the length of lower extremities with a side-lunge can minimize the strain on the thoracic column because pelvis is also allowed to participate in the task.

(ii) After setting the fundamental posture, while rotating the trunk, one can exhale and reach the opposite foot. While switching on to the opposite side, one can inhale and reach the opposite foot. Once the first set is over, during the second set, the breathing pattern can be reversed. Or bent over trunk rotation to the left can be done with exhalation followed by spinal elevation to vertical position with inhalation and then rotation to the right can be done again with exhalation.

This little addition to bent-over trunk rotation task can prevent injuries to either back or hamstrings or hip adductors etc.

Achilles Tendonitis

2012-01-19T05:24:00.000-08:00

Achilles tendonitis, like any tendonitis is one of the more common and one of the most difficult injuries to treat in athletes due to the individuals high level of activity and frequent reluctance to decrease or stop training. In addition the nature of the tendonitis tissue is a slow healing tissue. It is associated with pain in the back of the heel and 1" to 3" above it. The range of pain is from burning or prickly to shooting and piercing especially when running "uphill". The danger is, if left unresolved, the fibers of the tissue can become weak and rupture, accompanied by big swelling and pain. Or at the least due to minute tears in the fibers may result in painful scar tissue.

The causes of this injury can be:

    The single biggest cause of Achilles Tendonitis as is any tendonitis in the lower extremity is due to over-pronation (spreading of the foot to the floor with each step). As the heel bone everts (turns outward) in pronation the fibers of the tendon are repetitively stretched beyond their range of efficient "tracking" and heat builds up (inflammation) as the fibers of the tendon rub against the fascia (fascia is like a Saran wrap covering the tendon) harder than they should. In addition the pull at the insertion can cause this overgrowth of bone commonly seen technically called a "Haglund's Deformity".
    Improper shoe selection
    Improper warm-up: lack of flexibility due to lack of stretching (see stretching exercises)
    Direct trauma.
    Heel bone deformity (seen as a "growth" on the bone)
    Short Achilles Tendon (anatomical)
    "Functional shortage" (FS) of one leg.

Treatment:

    Avoid hills
    Ice after running
    Decease mileage
    Stretching program, including entire lower extremity. Stretching of gastroc (Achilles) and soleus muscles should be learned"technically" correctly.
    Heel lift(s) under the affected part

Silicone Dynamic Orthotics, minimizes the overpronation forces allowing greater efficiency of the "tracking' of the tendon.

Copyright 2006 Dennis Kiper, all rights reserved.
Dennis N. Kiper, D.P.M., specializes in Podiatric Sports Medicine.
Email: footdoc@drkiper.com
Web Site: http://www.drkiper.com

How to Workout Lower Abs

2012-01-19T05:21:00.001-08:00

Several workout exercises are available to obtain a well-built lower abdomen. These exercises include: leg lifts, oblique sit-ups, traditional sit ups, bicycle crunches, and oblique crunches. Mainly, this article will tackle the different exercises on how to workout lower abs. Here are the instructions on how to perform these exercises.

    Leg Lifts. This is mainly done by lying using the dorsal portion of the body. A solid object should be positioned above the head because this will serve as anchorage for the hands. The body is then suspended in the air and his lower extremities are then raised and positioned approximately perpendicular to the floor. The legs are then lowered slowly without letting it rest on the floor. The exercise is then started again.

    Traditional and Oblique Sit-ups. Traditional sit-ups are mainly done by lying on your back wherein the lower extremities are bent. The soles of your feet are facing the floor. Arms are in a crossed position over the upper torso. The upper body is then raised towards the knees. Then, the body is lowered slowly without the back touching the ground. Another form of this exercise is the oblique sit-ups. The upper extremities are positioned at the back of the head instead over the chest. When raising the upper body, the right elbow should meet the left knee and the left elbow should meet the right knee.

    Bicycle Crunches. This is another vital exercise on how to workout lower abs. This is initially done by lying on one's back. The hands are positioned at the rear portion of the head. The legs should be bended slightly. The head and legs are then raised towards the chest. The lower extremities are raised up in the air and moved like riding a bike.

    Oblique Crunches. This is initially done by lying down in which the right side of the body is in contact with the floor. The right upper extremity is placed closely to the body, while the left upper extremity touches the back of the head. The lower extremities are then slowly moved towards the chest. The head, lower thighs, and legs are then raised in the air slowly. These are then positioned back to their original position in which they aren't touching the ground. The routine is then again repeated.

For each exercise, twenty repetitions should be made to maximize its effect. These exercises on how to workout lower abs should be performed each day to achieve significant results. The effect of these exercises on the lower abdomen may be noticed after several weeks.

Acupuncture Back Pain Relief Through Pressure Points

2012-01-19T05:18:00.000-08:00

Several studies over the past few years have shown that acupuncture back pain therapy offers more effective relief than "standard" treatments such as NSAIDs. What is really interesting about the results of this research is that even "sham" acupuncture back pain treatment using toothpicks that poked but did not pierce the skin worked just as well as regular acupuncture needle techniques.

How Acupuncture Works

The findings of these studies indicate that it's not necessary to actually puncture the skin in order for acupuncture to provide back pain relief; it could be that acupressure is just as effective. Some of the researchers feel that a "physiological chain of events" occurs when the skin is superficially stimulated.

Traditional acupuncture is quite different than Western therapies. It is a process that works to restore overall muscle balance to the body by stimulating the "chi" centers. As Chinese practitioners know, the human body is intrinsically programmed for balance and symmetry.

The Posture Connection

Proper posture, or neutral anatomy, does much the same thing as acupuncture; it regulates body functions and efficiently transfers energy and loads at the upper extremity distally through the core, down to the knees, until that energy finally disperses through the feet. Disruptions in that transfer of energy caused by improper posture cause the body to be imbalanced and even the mind to have difficulty concentrating.

While many researchers are reluctant to hypothesize exactly why acupuncture works so successfully in treating back pain, it may be similar to the results found in a study conducted by Vail Resorts. This study followed 300 professional ski instructors over a period of three weeks. The participants performed a variety of tasks while wearing a Posture Shirt that produces a neuromuscular response to maintain proper posture and while wearing their regular clothing. They were given self-evaluation tests regarding the degree of muscle fatigue and stiffness in both instances. The results indicated an anatomical effect from the posture shirt's touch and tension technology influenced skeletal alignment, muscular coordination and body awareness. In other words, the shirts functioned almost like an acupressure device.

Back Pain Relief Therapies

Acupuncture back pain therapy is one method that provides a great deal of relief to people who suffer chronic pain. But using the information provided above, it can also be inferred that anything which stimulates the appropriate pressure points along the neck, back, and spine would also be beneficial. Thus, a Posture Shirt with its acupressure ability also provides relief.

Acupuncturists claim that their treatments do more than just relieve back pain but work instead to restore the body's balance and so work continuously to improve overall health. The same is true when a person is retrained to stay in proper posture; it keeps the body in balance and helps all of the organs and systems function optimally.

Acupuncture back pain is a truly successful form of therapy with proven results. It works on much the same principles as proper posture in regards to balancing the body and all of its systems. Between acupuncture and posture correction, those who suffer from lower back pain are sure to find relief.

Candy writes about the importance of proper posture and how Evidence Based Apparel can relieve pain and improve health on the EBA Posture Shirt blog. Visit the EBA Posture Website for a chance to win a revolutionary Posture Shirt (a band-aid for the outside of the body) for FREE! You can also read the amazing stories of people with MS, lower back and hip pain, sciatica, and even autism who have benefited from the EBA Posture Shirt.

Ataxia and Multiple Sclerosis

2012-01-19T05:17:00.000-08:00

Ataxia is the term given to any number of abnormal movements that take place while doing some voluntary movement. It sounds simple enough.

I guess that whenever medical terms or definitions are involved things can get a little (if not a lot) complicated for most of us so, I'll try to put it in layman's terms.

Folks suffering from ataxia have problems coordinating muscle movements. Often, these problems manifest themselves in the legs but also in the arms, eyes and in muscles used in speech. Some of these involuntary movements result in you experiencing incoordination or interruption in your movements. Lots of MSers have experience this type of Ataxia when we under - or over - shoot something we intended or target with our hand, arm, leg or eye.

This missing of target is a type of Ataxia known as Dysmetria. Since my diagnosis, I started to experience Dysmetria of the hand. This can make your writing and picking things up difficult or even impossible.

Your cerebellum is the part of your brain in charge of synchronizing all voluntary muscle movement throughout your body, cerebellar ataxia is the result of lesions on the cerebellum or in the nerves that connect into it. Cerebellar ataxia can result in:

Uncoordinated walking - gait ataxia.

Inability to maintain a steady posture - hypotonia.

Shaking when attempting fine movements - intention tremor.

An inability to coordinate the muscles involved in speech - dysarthia

Jittery eye movements - nystagmus

If the damage is located in the spinal cord - in its posterior columns to be more exact - the type of Ataxia that occurs is known as sensory ataxia.

Whenever you experience not knowing exactly where your limbs (hands and feet) are, you are experiencing Sensory ataxia. Another manifestation of this type of Ataxia happens when you experience an unstable stance. Common problems seen by this type of Ataxia are:

Loss of position sense

Inability to detect vibrations

Unstable stance also known as Romberg's sign

In multiple sclerosis, the last type of Ataxia is known as vestibular ataxia which is caused by lesions to the brainstem and the vestibular nuclei. Common problems seen by this type of Ataxia are:

Loss of Balance

Dizziness

Nausea and

Vomiting (vertigo)

Jittery eye movements - Nystagmus

I know now that I experienced this type of Ataxia when I had my first MS relapse. It came with a loss of balance, dizziness, vertigo and a little jittery of the eyes (nystagmus) besides the optic neuritis that never really went away.

Contrary to what most people think, Ataxia is not a direct result of muscle weakness (atrophy) but a dysfunction in the sensory nerve inputs or motor nerve outputs.

HOW COMMON IS ATAXIA AMONG MSers?

It is estimated that between 80 and 85% of MSers will experience ataxia or tremors at some point during their disease. Ataxia is quite a common symptom in Multiple Sclerosis but is also seen in other conditions such as:

1. Spinal cord compression

2. Diabetic polyneuropathy

3. Acute transverse myelitis

4. Vacuolar myelopathy

5. Tumor or cord compression and

6. Hereditary forms of ataxia

HOW IS ATAXIA TREATED IN MSers?

In order to help you manage these symptoms, several different treatments currently exist. They can be categorized by:

Physiotherapy

Neurosurgery

Oral medications - Some of them containing marijuana or cannabis extract, isoniazid or baclofen.

The Cochrane Collaboration, currently published in the Cochrane Database of Systematic Reviews 2010 Issue 11, Published by John Wiley and Sons, Ltd. concludes that there is not enough evidence to suggest that any treatment (drugs, physiotherapy or neurosurgery) provides sustained improvement in ataxia or tremors.

The one thing everybody seems to agree on is that more research is required.

Last but not least, along with the multiple problems caused by ataxia, you may experience tremors.

Tremors are rhythmic shaking movements of different amplitudes.

Whenever I stand in the same place for too long, I experience tremors in my right knee. These tremors are nothing serious and once I start moving they just vanish. While researching the subject I found out that tremors in MSers are mostly affecting the head, neck, vocal cords, trunk or limbs.

TIPS & EXERCISES FOR ATAXIA

In ataxia the person presents.

    Incoordination
    Tremor
    Disturbances of posture
    Balance and
    Gait

Physiotherapy is directed at promoting postural stability, accuracy of limb movements, and functional balance and gait.

Postural stability can be improved by focusing on static control (holding) in a number of different weight bearing, antigravity postures (e.g. prone on elbow, sitting, quadruped, kneeling, plantigrade and standing). Progression through a series of postures is used to gradually increase postural demand by varying the base of support and raising the centre of mass and increasing the number of body segments (degree of freedom) that must be controlled. Specific exercise techniques designed to promote stability include:

    Joint approximation applied through proximal joints (through shoulders or hips) or head or spine
    Alternating isometrics (PNF)
    Rhythmic stabilization (PNF)

Patient with significant ataxia may not be able to hold steady and may benefit from the technique of slow reversal- hold (PNF), progressing through decrements of range. The desired end point is steady mid range holding. Dynamic postural responses can be challenged by incorporating controlled mobility activities such as:

    Weight shifting
    Rocking
    Moving in and out of postures or movement transitions

The patient should practice important functional movement transitions, such supine to sit, sit to stand and scooting.

Distal extremity movements can be superimposed on proximal stability to further challenge dynamic postural control. For example, resisted PNF Chop or lift patterns combined upper extremity movements with trunk movements (flexion rotation or extension with rotation).

An important goal of therapy is to promote safe and functional balance. Static balance control can be improved by using force platform training. The person with ataxia learns to reduce the postural sway (frequency and amplitude) and control centre of alignment position. The added biofeedback from visual and or auditory feedback display can improve control in some patients. Somatosensory, visual, and vestibular inputs can be varied, as appropriate, to assist in sensory compensation in sensory system less involved, for example:

    Standing with eyes open to eyes closed
    Standing on flat surface top a foam surface

Prolonged latencies (onset of responses) should be expected. Dynamic balance control can be initiated using self initiated movements (e.g. reaching, turning, bending). A movable surface can also be used. For example, sitting activities on Swiss ball are an excellent way to promote balance control.

Control of dysmetric limb movements can be promoted by PNF extremity patterns using light resistance to moderate force output and reciprocal actions of muscles for example: slow reversals, slow reversal- hold. Frenkel's Exercises can be used to remediate the problems of dysmetria. The exercises are performed in supine, sitting and standing. Each activity should be performed slowly with the person using vision to guide correct the movement. The exercises require a high degree of mental concentration and effort.

For those patients with prerequisite abilities they may find helpful in regaining some control of ataxic movements through cognitive processes.

Ataxic movements have sometimes been helped by the application of light weights to provide additional proprioceptive loading and stabilize movements. The use of Velcro weight cuffs (wrist or ankle) or a weight belt or weight jacket can reduce dysmetric movements and tremors of the limbs and trunk.

The extra weights will also increase the energy expenditure, and must, therefore, be used cautiously in order not to bring about increased fatigue. Weighted canes or walkers can be used to reduce ataxic upper limb movements during ambulation.

For patient with significant tremor, this may mean the difference between assisted and independent ambulation. Elastic resistance bands can be used to provide resistance and reduce ataxic movements.

The pool is an important therapeutic medium to practice static and dynamic postural control in sitting and standing. Water provides graded resistance that slow down the person's ataxic movement, while the buoyancy aids in upright balance.

Swimming and shallow water calisthenics have shown to be effective in improving strength, decreasing muscular fatigability and increasing endurance. Furthermore, the use of moderate or cool water temperature may help moderate spasticity. In general folks with ataxia do better in low stimulus environment that allows them to concentrate more fully on their movements. They benefit from augmented feedback (verbal cuing of knowledge of results, knowledge of performance, biofeedback) and repetition to improve motor learning.

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I lived in the United States for almost 15 years and now lived in Managua, Nicaragua with my wife and daughter. By applying many of the tips given on the website, I am living well despite having MS.

Common Upper-Extremity Fractures - Surgery Not Always Required

2012-01-19T05:14:00.001-08:00

Often when we think about an injury or fracture, we immediately think about surgery being required to repair the problem. The fact is that the majority of fractures commonly seen in orthopedic offices can be treated without surgery. The question then is: "What types of fractures typically will require surgery and what types of fractures can be treated without surgery?" This discussion will deal with the fractures that are most commonly seen in the office, which involve the hand, wrist, and shoulder.

You might think that sustaining a simple fracture as a young person would automatically be more easily treated than treating that same fracture when sustained as senior, however; this is not always the case. Much depends on the location of the fracture as well as the expected activity level of the individual. Consider these three scenarios:

1. A mildly-displaced forearm fracture in a 7-year-old youngster can often be treated with simple cast immobilization because, in the ensuing months after the cast is removed, the bones will continue to remodel. Up until about the age of 15 in females and 16 in males, the bones are constantly undergoing changes or "remodeling" as an individual matures. Oftentimes, an x-ray taken six months after a mildly-angulated fracture in a 7-year-old will show no evidence of a previous fracture and will show that the bone has returned to its normal alignment and shape. A similar fracture involving an adult or someone who is skeletally-mature will behave quite differently. These fractures must be reduced anatomically; or in layman's terms, put back together in exact alignment, without any angulation. The reason for this is that the fracture, once it heals, will not undergo any kind of remodeling process. If an adult angulated forearm fracture was treated by simple cast immobilization, there would be long-term consequences after the fracture healed, such as a deformity in the forearm and lack of full motion of the forearm and the wrist. These outcomes certainly are not acceptable. Thus, an adult who sustains a fracture of the forearm will probably require an operation in which plates are placed over the fracture site, once the fracture has been reduced in the operating room. Likewise, fractures involving the hand and the wrist in skeletally-immature patients are often treated without surgery, but those same injuries might require surgery in an adult.

2. Conversely, a fairly common fracture that occurs in the older population is called a Colles fracture. This is fracture of the distal radius at the wrist. When this fracture is seen in the elderly population, operative intervention probably will not be required. Oftentimes, these fractures can be reduced in the office or the operating room and placed in a cast. Once the fracture heals, the patient will have most of the normal function required for daily activities. However, in a teenager who is approaching skeletal maturity, a similar fracture would probably require operative intervention, since the patient is younger and would have higher expectations for use of the wrist. In addition, after closed reduction (alignment of the bone without surgery), the bone would not remodel adequately to allow the patient to have a normally-functioning wrist.

3. The one area of the body where older patients can often sustain fractures that do not require surgery is the shoulder. Why? Because of the many joints in the body, the shoulder has the largest range of motion. If the articular portion of the shoulder joint is still reasonably aligned, the fracture involves the portion of the shoulder near musculature attachments and is not significantly displaced, most of these fractures can be treated simply by wearing a sling for a few weeks, followed by physical therapy So, for an elderly patient who sustains a fracture that heals reasonably well-aligned, they may lose a few degrees of motion, but are left with enough motion remaining within the joint to accomplish their activities of normal daily living. In a child, a fracture near the growth plate in the shoulder will probably heal without surgery and continue to remodel, resulting in full recovery.

As you can see from the above discussion, every fracture needs to be evaluated by an experienced orthopaedic surgeon. They understand how patient age, fracture location and patient activity levels will impact future bone healing and remodeling. They are also best-qualified to make the determination of when surgical reduction and possible bone structure reinforcement (plates, pins, cages, etc.) may be necessary for optimal bone healing and recovery of the patient.

Robert J. Snyder, MD is a doctor at the Orthopaedic and Spine Center, a leading provider of Suffolk orthopedics services such as Suffolk shoulder replacement surgery, Suffolk hip replacement surgery, and much more. The Orthopaedic and Spine Center can be found online at: OSC-Ortho.com.

Know About Hand and Upper Extremity Surgery Techniques

2012-01-19T05:12:00.000-08:00

Human hands and wrists are intricate machines that are able to perform many duties, large motor and small, every day. Hands may be taken in stride and even for granted until something goes wrong. Over the years, medical knowledge has evolved in order to provide many remedies for ailments of the hands and upper extremities. The surgeons who specialize in this unique type of medical treatment go through complex training allowing them to have expertise which is beyond the regular scope of orthopedics.

Not all hand and upper extremity problems need surgery, however. Other solutions may be helpful instead, such as supportive splints, specialized exercises, medication including anti-inflammatory tablets and physical therapy.

There are many functional patient concerns involving the hand and upper extremity including, chronic pain, congenital defects, lacerations, soft tissue injuries, fractures, sports injuries, arthritis, carpal tunnel syndrome, nail-bed injuries, trigger finger, amputations, and infections.

Rheumatoid and osteo-arthritis may be treated with surgical and non-surgical treatments, as well. Arthritis is a malady which entails the inflammation of a joint. This can become a recurring and chronic problem that increases in severity and pain. Structural changes can occur as a result of stiffening of the arthritic joints.

Surgical treatment choices might include preservation of the joint. This would be first choice, because preservation is always preferable to replacement. A joint fusion is another possibility. In this method, the joints would be fused together and become immobile. This treatment option would stop the pain, but the resulting loss of mobility is surely something to think about during the decision making process.

Another option would be joint replacement. Many joints in the hand and upper extremities can be replaced. This technology is improving all the time. The components contained by the replacement joints may be made of a ceramic material, long lasting plastic or metal.

All of these materials are designed with durability and functionality in mind. Surgical techniques may include arthroscopy and microvasular procedures. Arthroscopy is a technique of examining and performing an operation on a joint using a tool called the arthroscope, which is a type of endoscope or small camera.

Microvascular surgery refers to the vein and artery systems in the regions. In the course of a surgical procedure, the physician would work in conjunction with physical therapists and occupational therapists to ensure the most optimum outcome. If you have medical concerns such as these, contact your local physician's licensing board in order to find a reputable specialist in your area.

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Anatomy and Physiology of the Heart - Study Made Easy

2011-12-29T00:13:00.001-08:00

Anatomy and physiology study is normally broken down into 12 sections, with each section representing one system of the body, for example, the endocrine system. When you begin revising, it is recommended that you take 1 system of the body and learn it on its own. Various body systems are similar in nature so learning them together might cause confusion. Take each area of your anatomy and physiology study and write out concise notes on that area. To give you an example and for the purpose of this article I will give you a brief overview of the heart and it's role in blood circulation.

The heart is a hollow muscular organ, approximately the size of it's owner's fist. It is positioned in the center of the chest area, between the lungs and is divided into 4 chambers. The upper chambers are called the atria and the lower chambers are called the ventricles. The right and left sides of the heart are divided by a muscular wall called the septum, this prevents deoxygenated and oxygenated blood from mixing together.

If you can imagine the pipe system in your house providing water and heat to you on a daily basis, metaphorically speaking, the house is your heart and the pipes are the blood vessels that are found throughout our bodies. Blood is pumped from the heart around all parts of the body through a complex transport system consisting of arteries, veins and capillaries (blood vessels). The heart beats approximately 100,000 times every day in order to supply our cells with oxygen rich blood and pumps about 2,000 gallons of blood through it's chambers on a daily basis.

Blood circulation follows a specific route and can be summed up as follows;

1. The right atrium receives deoxygenated blood from the superior and inferior vena cava.

2. The blood is then pushed through the tricuspid valve down into the right ventricle. The tricuspid valve is a small flap that prevents the back flow of blood between the chambers on the right side.

3. Once the right ventricle fills up, the blood is then propelled into the pulmonary artery which then travels to the lungs where gaseous exchange occurs.

4. When the lungs remove the carbon dioxide, the deoxygenated blood becomes oxygenated and returns back to the heart via four pulmonary veins.

5. The blood enters the left atria via these pulmonary veins and is then pushed down into the left ventricle through the bicuspid valve. The bicuspid valve prevents the back flow of blood on the left side.

6. Once the left ventricle fills up it contracts, forcing the blood into the aorta which then branches to become the ascending aorta which supplies the upper body with oxygen rich blood and the descending aorta which supplies the lower body with oxygen rich blood.

7. Blood becomes deoxygenated once again and returns to the superior and inferior vena cava where the process begins again.

As I mentioned above, this just gives you a brief overview of the heart, it's function and how it transports blood around the body. When you are carrying out any anatomy and physiology study, always make sure to summarize all areas as above. Using visual tools such as diagrams is a great way to spice up your notes. Even if you can't draw like picasso, it doesn't matter. To illustrate the heart you can draw a square shape or a circle and divide it equally into 4 chambers. It just gives you an idea of the layout of the heart and it has been proven that learning visually can be much more effective than just reading something over and over again.

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Poetry In Motion: The Anatomy And Function Of The Shoulder

2011-12-19T05:58:00.000-08:00

We use our hands and arms every day without really thinking about how they work, do we not? Did you ever stop to think about how limited that movement we take for granted would be if anything ever happened to your shoulder? The anatomy and function of the shoulder is a biological miracle in itself, and in this article we will show you how it works, as well as the trouble it can get itself into.

Anatomy and Function of the Shoulder

The shoulder is the second most mobile and flexible joint in the human body, the first being the hips. Like the hips, it is considered to be what is known as a ball-and-socket joint. The ball part of it comes from the end of the humerus, the bone that is in the upper portion of our arms, which fits into a socket called the glenoid fossa, which is located on the scapula, also known as the shoulder blade. This arrangement is far more delicate than that found in the hips, which has the ball of the hip bone completely surrounded by the bones of the pelvis, providing far more stability than that which is found in the shoulder.

Ligaments connect the ball and socket construct that makes up the shoulder, and help to provide some stability to it. Naturally forming fluids from within our bodies lubricate it, and keeps friction at a minimum as it moves. The muscles attached to the shoulder blade, like the deltoids, and the muscles attached to the humerus help to move the arms, and control its range of motion.

Another important part of the shoulder construction that keeps everything moving as it should is the rotator cuff. This is a group of four muscles that control the rotation and positioning of the arms. Each of them have a tendon at the end that is attached to the humerus by growing directly into it. If this cuff of muscles becomes torn in some way, or detached, it can seriously limit the movement of the arm until repaired through surgery.

Major Ailments of the Shoulder

In some people, the stability of the shoulder itself is not as strong as it is in others. If the shoulder slips out of its socket on occasion, it is considered to be unstable, and shoulder instability can lead to other problems later on, like dislocation. Some people simply have looser joints than others, leading them to be categorized as being double-jointed, but, over time, recurring dislocations can lead to ligaments or muscles being torn, due to loss of flexibility, and the joint itself may not be fitted back into place as easily as it once could be. Arthritis is also a major concern, because it can cause the joint to swell and cause extreme pain.

A torn or detached rotator cuff can also be a major concern when it comes to the anatomy and function of the shoulder. This is a condition that cannot be simply allowed to heal on its own, not even with physical therapy. A simple tear, depending on where it is located, might not affect motor function, but it will still need to be repaired through surgery. Should the rotator cuff become detached through injury, or normal wear and tear over time, it will have to be repaired through arthroscopic surgery, which will reattach that cuff of muscles, and restores most of the function back to the shoulder and arms. Without it, range of motion, strength, pivoting and positioning of the arms will be extremely limited, and the affected arm will be forever weakened without the cuff being restored.

Want to learn more about the anatomy and function of the shoulder, and how it can affect the rest of the body? You can always learn more from the caring professionals at the Lakeland Spine Center, through an assessment of joint health today. Also check out our new page on Function Of The Shoulder.

Tips For Chest Training

2011-12-19T05:55:00.000-08:00

Chest Training

A fully developed chest is one of the most desired body parts from the vast majority of trainers. I don't know a single person that would choose perfect calves or quads over their pecs! With this in mind we are going to look at the anatomy of the chest and the exercises you can use to build perfect pecs.

Chest Anatomy

Pectoralis Major
The pectoralis major originates in two areas; the collarbone, called the clavicular head and the sternum or chest bone called the sternocostal head. The pectoralis major also has three actions; it flexes, adducts and rotates the arm.

Pectoralis Minor
This muscle is located underneath the pectoralis major and is used to draw the scapula (shoulder bone) downward.

Chest Exercises

Flat Bench Press
The classic bench press where you lie on a flat bench using either a barbell or a pair of dumbbells, this movement should be controlled and a real focus on using your chest to push the weight is needed. Far too many people let egotistical tendencies creep in; it's not about how much weight you push but concentrate on form for maximum muscle growth!

Incline Bench Press
Incline bench focuses on the upper portion of the chest, which is underdeveloped in the majority of people. Most pros use this movement first in their workouts and so should you! Building your upper chest creates a full look from top to bottom making your pecs appear a lot bigger than they are. This movement can be performed with a barbell, dumbbells or on specific machines.

Decline Bench Press
Decline bench focuses on the lower portion of the chest and can be performed with a barbell on dumbbells.

Flat Bench Flye
An isolation movement designed to fully fatigue the chest muscles. Elbows should be bent and kept locked in that position. The dumbbells should be brought around the body like you are hugging a large tree.

Incline Bench Flye
Again performing the flye movement on an incline bench will focus more on the upper pecs.

Cable Flye
Using a cable machine can sometimes be more beneficial as the cable will keep constant tension on the chest muscle. the cable can be adjusted to low, medium or high for different angles of the flye

Chest Dips
A fantastic upper body mass building exercise, to focus on the chest lean your weight forward as much as possible.

Floor Press
Not many people use this move but it can really help the strength in your bench press. The action is exactly the same as the bench press but you lie flat on the floor. You will notice that you cannot lower the bar as far as you would on a bench - this is normal and why the movement is used to help your strength in a common sticking point - the top half on the bench. Always best to use a spotter with the move!

Chest Workouts
In reality the chest is not the biggest group of muscles in the body when compared to the legs or back for example, however it is large enough to require plenty of recovery time so only one specific workout per week is recommended. If you train 3 times per week you may want to add triceps and shoulders into the same workout, or if you train more times per week you could train chest on its own.

Sample Chest Workouts

Warm up exercise
Incline Machine Press 3 x 10-12
Flat Bench 3 x 7-9
Incline Dumbbell Bench 3 x 8-10
Incline Flye 3 x 10-12
Push Ups 5 sets until failure with 30-40 secs rest between sets

OR

Warm up exercise
Flat Dumbbell Bench 4 x 8-10
Incline Barbell Bench 4 x 8-10
Dips 3 x failure (increase weight - not more than 15 reps)
Decline Smith Machine Press 3 x 10-12
Dumbbell Flye 3 x 12-14

Remember Supplements And Nutrition
A quick note about supplements and nutrition; you should all know by now that training is just one half of the equation. Make sure you are eating enough quality calories in the form of slow release carbohydrates, lean proteins and healthy fats to make sure all your hard work in the gym pays off. Post workout nutrition is key and I would recommend fast release carbohydrates such as dextrose, creatine and fast acting protein like whey to be consumed immediately following your workout. These can be found in many muscle and size supplements.

So now you have the knowledge and information to make your own workouts or follow the well-rounded examples. Either way, you now have the power to build some quality muscle!

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Anatomy Of The Abdominal Wall

2011-12-19T05:54:00.000-08:00

The abdominal wall can be divided into two separate anatomic parts, each of which functions differently. The front wall consists of one muscle, the rectus abdominis (also known as the "abs"). This muscle arises from the lower margin of the rib cage and sternum and passes vertically downward to attach on the pubic bone. The two rectus abdominis muscles (one on each side) are encased in a sheath of fascia that forms the central demarcation down the middle of the abs, known as the linea alba. Fascia divisions in the muscles are responsible for the "six-pack" appearance. The rectus muscles cause flexion of the trunk, bending the torso forward toward the legs. The motion is carried out by the upper abs, which pull the rib cage down toward the pelvis, or by the lower abs, which lift the pelvis upward toward the chest.

The side wall consists of three layers of muscles. The external oblique is the outer visible layer that passes obliquely downward from the rib cage to the pelvic bone. The middle layer is the internal oblique that passes obliquely upward from the pelvic bone to the ribs. Internal oblique lies under external oblique, and the fibers of the two muscles pass at right angles to one another. The innermost layer is the trans- versus abdominis, which lies horizontally across the abdominal wall. Contraction of the oblique muscles on one side causes the torso to bend sideways. Contraction of the obliques simultaneously on both sides assists the rectus muscle In flexing the trunk and also splints the abdominal wall whenever a weight is lifted. Note that only the outer external oblique is visible. The serratus anterior muscle forms part of the side wall of the chest. This muscle arises from the scapula behind and passes forward around the chest wall to attach to the upper eight ribs.

The serrated edge of this muscle emerges from beneath the outer margin of the pectoralis muscle, sending fingerlike projections into the external oblique. The serratus anterior pulls (or protracts) the scapula forward, stabilizing the scapula against the chest wall. The serratus anterior provides an essential accessory function whenever the pectoralis major and latissimus dorsi muscles contract. It can also be targeted during exercises that work the oblique muscles. An effective abdominal workout should include exercises that target all areas of your midsection. For your upper abs select a crunch or sit-up. For your lower abs choose from leg raises, knee-ups, or reverse crunches. To complete your workout, target the side wall with a twisting maneuver, oblique crunch, or side bend.

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The Axilla

2011-12-19T05:53:00.000-08:00

What is Axilla? The Armpit which is pyramidal in shape situated in between the upper part of the arm and the chest wall is known as the Axilla. The Axilla is a important structure through which pass various structures supporting the Upper limb, and has:

1.   Apex
2.   Base
3.   Walls - Anterior, Posterior, Medial and Lateral.

Here,

1.   Anterior means the front side of a part
2.   Posterior means back side of a part
3.   Medial means the side towards the centre of the body
4.   Lateral means the side away from the body which is considered by a standard followed in Medical science dealing with the structure of the body (Anatomy); in The Anatomical Position.

The apex of the Axilla is having its direction as such that it faces upwards and towards the centre of the body, towards the neck and the base of the Axilla faces downwards.

The Apex of Axilla Direction: - Upwards, medially towards the base (root) of neck. The apex is not a pointed and is actually truncated which is bounded

1.   Anteriorly by the Clavicle
2.   Posteriorly by the Superior border of the Scapula
3.   Medially, by the outer border of the First Rib

This part is also known as the Cervico-Axillary Canal. The Brachial Plexus and the Axillary Artery enter the Axilla through this canal.

The Base (Floor) of Axilla Direction: - Downwards and is formed by Skin and Fascia.

1.   Anteriorly by: -
a.    Pectoralis Major Muscle
b.   Clavipectoral Fascia which covers Pectoralis Minor Muscle and the Subclavius Muscle.

2.   Posteriorly by: -
a.    Subscapularis Muscle above
b.   Teres Major Muscle and Latissimus dorsi Muscle below

3.   Medially by: -
a.    Upper four ribs with their intercostals muscles
b.   Upper part of Serratus anterior Muscle

4.   Laterally by: -
a.    Upper part of shaft of Humerus bone in region of bicipital groove
b.   Coracobrachialis Muscle and short head of Biceps Muscle

This area is very narrow because the anterior wall and Posterior walls unite on to it.

The Contents of the Axilla

1.   Axillary artery and its branches
2.   Axillary vein and its branches
3.   Infraclavicular part of Brachial nerve plexus
4.   Five Groups of Axillary lymph nodes and the associated lymphatics
5.   The long thoracic and intercostobrachial nerves
6.   Axillary fat and areolar tissue which embed the contents of the Axilla

Applied Anatomy of the Axilla

The most common pathology that can occur in the Axilla is Suppurations (pus formation). The pus once formed spreads according to the epicenter of the origin site of the pus and the arrangement of the Fascia of Axilla. Such an Axillary abscess (pus formation/suppuration) needs frequently to be incised through the floor of Axilla from in between the Anterior and Posterior Axillary folds, nearer to the Median wall to avoid injury to the main blood vessels running along the anterior, posterior and lateral walls of the Axilla.

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Pilates Anatomy Principles

2011-12-19T05:51:00.000-08:00

One operating belief of the Pilates exercise system is that you cannot have perfect health if your body is out of alignment, as reflected by poor posture. This tends to impede the function of your inner organs by squashing them together, and reducing your breathing which reduces your supply of oxygen and restricts circulation of your blood, again denying your organs the oxygen they need to function well.

The first component is your skeletal system. The key sections are the spine, shoulder girdle and pelvis. Pilates helps bring them into their natural, functional alignment. It also helps keep your joints mobilized. It also helps to increase bone density, reducing your risk of osteoporosis, which helps to reduce your chances of breaking a bone even if you did fall.

Your spine is made up of separate bones -- thirty-four of them -- called vertebrae. They form a column through which goes your spinal cord, your body's main branch of the nervous system, essential for communication between your body and your brain.

The vertebrae are separated by disks of cartilage, and held together by ligaments. This structure is solid, but not stiff -- or shouldn't be. The spinal column tends to feel straight, but it isn't. As an engineering design to better absorb shock, it contains four natural curves. When you stand up "straight," your spine should be in its natural position. That's not standing too stiff, to straighten the curves out, but also not exaggerating the curves by slouching down.

Where your arms join your shoulders, are three bones: the collar bone (clavicle), shoulder blade (scapula) and upper arm bone. Trying to pull our shoulders back too far can cause strain across the collar bone. Many of us sit slumped in front of computers, causing back strain. Also, we also carry habitual tension in our shoulders, which hunches them up toward our ears.

The lower spine joins the pelvis. This gets thrown out of whack by how we often stand with most of our weight on one foot or the other rather than evenly distributed, and through poor walking habits.

With good posture, all of our skeletal system remains in natural alignment. Although we're too used to slouching down, we can feel the difference.

Our muscles move us by contracting and relaxing, using the bones they're attached to as leverage. Therefore, our muscles must work in tandem. The muscles that are contracting must pull against something, and the opposing muscles must relax.

(If you've ever seen a stage hypnosis show where the subject was told they were too weak to pick up a pencil, but to try as hard as they good, and you could see them strain but they didn't pick up the pencil... you've seen a demonstration of how the opposing muscles can work against the contracting muscles to nullify movement.)

Muscles should be well-toned. Not tensed and overcontracted, but not too loose either. Pilates exercises aim to tone the muscles, and to do so in an even way. Many exercises overtrain one group of muscles while ignoring the opposing set of muscles, thus creating unbalanced strength and instability.

Richard Stooker is a freelance writer with a long time interest in health, nutrition, fitness and anti-aging. Recently he discovered the Pilates rebounder and prenatal Pilates for pregnant women.

A Review of Muscle Anatomy

2011-12-19T05:50:00.000-08:00

Whenever you read about exercises for building muscles, more often than not, you will hear terms like abs, pecs, quads or hamstrings. These terms actually refer to specific muscles in the body.

There are around 640 to 641 muscles (depending upon your reference) in the human body. Some are large and prominent while others are small and may even be buried underneath the larger muscles. We shall take a look at the major muscle groups of the body which are being targeted for muscle building. As you will see, these muscle groups work together in order to move certain parts of the body in particular ways.

Chest Muscles

The muscles of the chest consist of the pectoralis major and the pectoralis minor.

Located in front of the rib cage, the pectoralis major is a large fan-shaped that runs across the chest. It originates from the sternum and then attaches to the humerus near the shoulder joint. It is the function of the pectoralis major to allow the humerus to move in various planes across the body.

Hidden underneath the pectoralis major is the smaller pectoralis minor muscle. It originates from the middle ribs and then attaches to the coracoid process of the scapula. It functions to move the shoulders forward. When you shrug your shoulders forward, you are using your pectoralis minor muscle.

Arm Muscles

There are two specific muscles in the arms that are primarily being targeted by muscle builders, namely the biceps and the triceps.

"Biceps" is the short term for the muscle known as the "biceps brachii". The term biceps is Latin for "two headed", referring to the fact that the muscle has two heads - the long and the short head - which originate from the scapula and attach to the radius. Found in front of the upper arm, it functions to bend the arm at the elbow joint (elbow flexion). It also functions to move the arm from the palms down to palms up position (forearm supination).

"Triceps" is the shorter term for the muscle known as the "triceps brachii". The triceps is so named in Latin because it is "three-headed". The three heads of this muscle - namely the long, lateral and medial heads - connect the humerus and scapula to the ulna. It functions to extend the elbow so that the arm is straightened. Together with another muscle called the latissimus dorsi, the long head of the triceps functions to bring the arm down toward the body (adduction).

Abdominal Muscles

The abdominal muscle group in general is found on the front and sides of the torso's lower half. It originates from the region of the rib cage before attaching along the area of the pelvis. The abdominals actually consist of three muscles - the rectus abdominis, the transversus abdominis, and the internal and external obliques.

The rectus abdominis is the muscle that is usually referred to as the "six pack". Actually, its unique "six pack" appearance is due to thin bands of connective tissue on top of the muscles. This muscles performs two functions. First, it causes the rib cage to move closer to the pelvis by flexing the spine, such as abdominal crunches. Secondly, it can move the pelvis closer to the rib cage, such as in leg raises.

The tranversus abdominis muscle is located deep underneath the other muscles of the core, wrapping laterally around the abdomen. It functions as a weight belt, keeping the internal organs inside the abdominal cavity. It helps to maintain stability in the torso and tightness along the waist.

The internal and external obliques run diagonally along the sides of the torso, so that angled movement can be performed. It functions in stabilizing the abdomen and in rotating the torso.

Leg Muscles

Although the term "quadriceps" is the Latin for "four-headed", unlike the biceps and triceps of the arm which literally has 2 and 3 heads respectively in a single muscle, the quadriceps actually consists of 4 individual muscles, namely the rectus femoris, the vastus medialis, vastus intermedius, and the vastus lateralis. These muscles are found on the front part of the thigh. The tendons of these four muscles unite and then attach to the knee cap. The main function of this muscle group is to straighten or extend the knee. The rectus femoris also functions in hip flexion.

The hamstrings consists of three muscles, namely the biceps femoris (not to be confused with the biceps brachii in the arms), semitendinosus and semimembranosus muscles. The functions of the hamstrings include knee flexion (moving the heel toward the buttocks) and hip extension (moving the leg backwards).

The hamstrings are the leg muscles that are most commonly injured during sports, especially when athletes run or kick hard, such as in football or soccer. In most cases, a strong, forceful contraction can cause the muscle to tear away from its attachment to the bone, thus causing temporary disability.

When it comes to the muscles in the arms and legs, these muscle groups tend to act in synergy. When one muscle group contracts to perform a certain movement, the opposing group relaxes. For example, in elbow flexion, it is the biceps that contract while the triceps relax. However, when you extend your elbow and straighten your arm, it is your triceps that is contacting while it is the biceps turn to relax. This same principle applies with the quads and hamstrings in the legs.

The chest, abdominals, arm and leg muscles are just a few of the muscles that you allow your body to move. All of these muscles enable you to perform complex movements during exercise, which will also enable you to bulk up these same muscle groups.

Want to know and learn the greatest chest workout? Check out our building muscle website and discover how to build muscle fast.

Rotator Cuff Anatomy

2011-12-19T05:48:00.000-08:00

Rotator cuff anatomy can not be examined without reference to the shoulder as a whole. The shoulder is a remarkable structure and one of the most involved joints anywhere in the human body. The cuff is an integral part of the shoulder and this is an examination of how they are both constructed.

I want to discuss how the shoulder works and give some detailed information on the complex nature of make up. I will try to answer a few of the common questions such as how is the cuff made up? What is its major purpose? What does each of the muscles actually do?

Shoulder Anatomy

Firstly, however, let's take a look at the shoulder. The shoulder is essentially a ball and socket joint. It is a complex formation of bones, ligaments, muscles and tendons. It provides a great range of motion for your arm. The only downside to this extensive range of motion is a lack of stability. This makes the shoulder joint vulnerable to injury.

Why is the shoulder so potentially unstable? This is due to the physical characteristics of the "ball" and particularly the "socket". The Glenhoid Fossa of the scapula into which is held the humeral head is very shallow, a little like a saucer. As a result, if the humerus is not fitted in snugly and securely. It can, ride up, or move excessively, this is often the case if the cuff is weak.

The majority of people who suffer with shoulder or rotator cuff pain can trace its origins back to a lack of shoulder stability. Indeed, a fair proportion of injuries, such as a rotator cuff tear or impingement, can be blamed on this same instability.

Let's take a detailed look at the shoulder.

The shoulder is effectively made up of three bones, and four muscles. The bones are called the

    Scapula
    Humerus
    Clavicle
    Or, in layman's terms
    Shoulder blade,
    Upper arm bone
    Collarbone

There are other features present in the shoulder, such as bursa that enable the tendons to glide smoothly and the acromion but they are not significant features.

Rotator Cuff Anatomy

There are four rotator cuff muscles that connect the shoulder joint to the upper arm bone. Individually they are

    Supraspinatus
    Infraspinatus
    Teres Minor
    Subscapularis

It is the contracting and lengthening of these muscles and tendons that help to move your arm.

The muscles have two primary roles within the shoulder, namely, stability and movement. The have to work together to hold the humerus securely, whilst at the same time, enabling the joint to work through its great range of motion. All four of the muscles have a distinct role to play in controlling both movement and stability. That is why an injury or damage to anyone affects the function of the whole shoulder.

Rotator cuff anatomy is unique in the human body. There is no other joint like it. Not one that allows such a range of motion whilst generating the power of which the arm is capable. It is amazing to think that four relatively small muscles such as these have such an impact on our everyday lives.

Steve Kaiser has used exercise to treat his own rotator cuff symptoms. Learn how you could do the same at Rotator Cuff Therapy Exercises

The Levator Scapulae Muscle And Neck Pain

2011-12-19T05:47:00.000-08:00

Today I'm going to tell you a little story that happened this morning and made me create this article. My neighbour texts me at 7am to ask if I could help him, he woke up stiff and with a lot of pain in his neck. So I told him to come and after a quick examination it was easy to realise that his Levator Scapulae was injured.

The Levator Sapulae is a muscle that mainly elevates the Scapula (shoulder blade). Its attachments are the transverses processes of C1 to C4 (first cervical vertebra to fourth cervical vertebra) to the medial border of the scapula, from the superior angle to the root of the spine of the scapula.

As i've mentioned before it elevates the scapula but also extends the neck (at the spinal joints) and laterally flexes the neck (at the spinal joints). This muscle lies under the trapezius muscle in its inferior portion, and is deep to some neck muscles on its superior portion, the splenius capitis and the sternocleidomastoid.

So back to my miserable neighbour and his sore neck, i asked him what happened, and he said "oh, i think its my pillow". I know he does a lot of desk work so his neck gets very tight, and maybe a pillow that is too high could make the situation worse. The pain was shooting from the top of the neck down to his shoulder.

He couldn't turn his head to one side and it was hard to look down and up. No wonder why, those are all the actions the levator scapula does. But why does it happen?

Computer work is usually the reason. Sitting at a desk all day we get tired and after repeating the same thing over and over again, day after day, week after week, your muscles eventually will get used to that posture and you start losing mechanical functionality. The muscles in the front of the neck (scalenes) and in the top of the neck (sub occipitals) become short, the pectoralis muscles (chest), biceps, deltoids (shoulder), sub scapularis and serratus anterior (under the arm and around the ribs) all get tight.

He probably dehydrates in the office and that just makes the situation worse. Then no stretching, poor technique when exercising, unstable shoulders, etc, etc, etc... Eventually the body gives up, one muscle fails, the rest of the muscles in that area will have to compensate. If the levator scapulae gets an intense pull, the compensating muscles try to protect it and go into a strong spasm, then there you go, injury, soreness, stiffness, frustration, pain killers, etc.

Some of the things you have to know when it happens.

1st: If it hurts when you cough or sneeze, you may have pulled a rib or a vertebra out of place. You need to see an Osteopath.

2nd: If there is only restriction in range of motion and a lot of pain, it will take a long time to heal and you should avoid heavy exercises.

3rd: GO GET A MASSAGE!

4th: follow up with stretches - this is a very good one: sitting on a chair, the hand on the injured side goes behind your back, shoulder down, and the head should go to the opposite shoulder.

5th: if there is stiffness in the morning, there may be a bit of inflammation in the joint, ice for 20 min, 5min on, 5 min off. At night you can use a bit of heat to relax the muscles and bring blood to the area to heal the tissues.

6th: If your pillow is too high, try and get one that is low, like the dodgy ones for kids. You can also try and sleep without a pillow for a couple of nights.

7th: Meditation can also be good for people who can't relax when they go to bed. Meditating when you go to bed and when you wake up can help you let go of emotions that keep your body tense.

Mauricio runs a massage business from his studio in Waterloo, NSW, Australia. For more information please visit his webpage by clicking here.

Mauricio graduated from ACNT in July 2006 with a Diploma of Remedial Massage, which includes Swedish, Deep Tissue, Trigger Points, Myofascial Release and Sports Massage. Combining his skills, Mauricio aims to eliminate the tightness caused by repetitive stress, poor posture and sports injuries. He incorporates stretching and exercise to improve balance and flexibility.

His specialties are deep tissue massage, trigger point therapy and sports massage. If you are a busy person with a stressful job thdn Mauricio will help you relax. If you are an active sportsperson or frequently go to the gym then Mauricio will assist you achieve your optimum performance.

Symphysis Pubis Dysfunction

2011-12-19T05:43:00.000-08:00

Symphysis pubis dysfunction, often shortened to just SPD, is a problem that is often associated with pregnancy and childbirth. In SPD the individual experiences excessive movement of the pubic symphysis which the midline cartilage joint that is beneath the pubic bones (just anterior to the bladder and just above the genitals). This movement can be anterior or lateral and often it will cause pain and discomfort. The cause for this is most commonly misalignment of the pelvis and it is associated with pelvic girdle pain - often the two names are used synonymously. It is believed to affect around one quarter of pregnant women to some degree and 7% of these will continue to suffer pain following their childbirth. Interestingly this condition was identified by Hippocrates meaning it has dated back for thousands of years. However it seems that incidences of SPD have increased over recent years and it is unknown what the cause of this is. One argument is that it is because the average age of maternity is increasing, while others suggest it is just a result of superior diagnosis.

Symptoms

The main symptom is normally discomfort in the pelvic region of course near where the pubic symphysis is located. This is normally felt on the joint or near the front of the pelvis though others say that it affects the lower back. Sometimes there may be an accompanied clicking noise which occurs when they walk or change position. They might also experience pain in the groin, abdomen, lower legs and more. The severity of the pain ranges greatly, and in some cases it has been correlated with depression as a result of the severity of the discomfort. Usually with the pain comes a reduced mobility which can affect a patient's ability to climb stairs and causing a waddling gait.

Early diagnosis is important in order to minimize the likelihood of a long-term condition and worsening. Unfortunately despite the prevalence of the condition not all healthcare workers are familiar with it and it can sometimes go undiagnosed. Usually the diagnosis will occur using the symptoms alone. Usually the mothers will report their pain to a midwife, GP or other professional. It will be necessary to rule out other causes such as lumbar spine problems such as a prolapsed disc or some form of infection.

Treatments

There is no recommendation for a particular treatment. Most treatments will involve giving the patient a pair of elbow crutches which they can use in order to avoid placing weight on their problem area. At the same time they might benefit from pelvic support devices and pain killers. In most cases however the pain will stop immediately after childbirth. In other cases the patient may wish to use an osteopath or chiropractor in order to address the problem through physical manipulation aimed at realigning the area.

In some cases the patients will be given exercises to use at home by their physiotherapist or GP and these involve exercises for the pelvic floor and for core stability.

There are lots of conditions parents worry about when pregnant or when they have new born children, such as symphysis pubis disfunction. Back in my day, all you had to worry about was choosing baby names.

Symphysis Pubis Dysfunction - SPD

2011-12-19T05:41:00.000-08:00

Symphysis Pubis Dysfunction, often referred to as SPD for short, is a pain in the ar*e. Well actually it is a pain in the groin, hips, back, stomach and ar*e. It is caused during pregnancy by the production in the body of the hormone Relaxin which softens the ligaments in your pelvis in order to make your baby's passage through your pelvis as easy as possible. Although it is unsure why, some women produce too much of this hormone. This causes the ligaments to soften too much which allows for increased movement in the pelvis. This can lead to a great deal of pain and discomfort.

Symptoms

* Pain in the pubic area and groin (the pubis symphysis) is the most common symptom.

* Many women also suffer from lower back (sacroiliac joints) pain, pain in buttock area (posterior pelvic pain), lower abdomen and hip pain. It can also radiate down the inner thigh.

* It is common to feel a grinding or clicking in the pubic area when walking.

* The pain is often made worse by separating your legs, walking, getting in or out of a car, going up or down stairs or moving around in bed.

Diagnosis

Fortunately more GP's, midwives and obstetricians are recognising and diagnosing SPD. It is usually diagnosed from your own description of your symptoms. They may also exam you to look at the stability, movement and pain in your pelvic area. Once diagnosed you should be immediately referred to a physiotherapist who has experience dealing with SPD.

Some women do find it a struggle to be taken seriously but it is important you persevere. If your GP or midwife is unhelpful ask to see someone else. Take along information on SPD and explain your symptoms in detail. It is vital you get a fast diagnosis so treatment can start as soon as possible.

Treatment

During pregnancy the influence of hormones and the weight of the growing baby pressing down means a 'cure' is often not possible, however much can be done to ease the pain. It is important that the first thing that happens is that the alignment of your pelvis is checked and manipulated if necessary. A physiotherapist can do this but make sure it is one with experience of SPD. Exercises can be given to strengthen the muscles around the joints to offer better support. A support belt can help hold the pelvis together and in more extreme cases crutches or even a wheelchair is necessary to limit painful activities.

Painkillers can be prescribed if the pain is bad but they are limited during pregnancy. A GP will find a suitable medication for the particular patient. Other treatments such as TENS and acupuncture have been found to be beneficial.

Long term surgery is sometimes offered in extreme cases but this doesn't always bring a positive outcome and should be discussed at length with health professionals.

There are many things that can be done to help ease the symptoms by the individual. SPD is not a condition it is recommended you push so it is important sufferers know there limits and get help where necessary. Other helpful suggestions include:

* Plan the day to avoid unnecessary trips up/down the stairs. Use a backpack to carry things down in the morning needed for the day.

* Online shopping might be hard work at first but saves so much time and effort in the long run.

* Have a baby changing station upstairs and downstairs to avoid frequent trips up and down stairs with a baby.

* A cordless phone or extension means you can keep the phone close by.

* Cleaning can be difficult. Accept offers of help and allow your standards to adapt to your SPD - the house doesn't need to be spotless!

* A perching stool in the kitchen can make cooking easier.

* Keep snacks and flasks of drinks upstairs to avoid unnecessary trips.

* Try not to sit in one position for too long as this can cause stiffness and discomfort. Take regular short walks (even just round the room).

* Get a seat you are comfortable in and surround it with all the things you need for the day (phone, book, remote control etc).

* Sitting in bed with your legs straight can put extra pressure on the Symphysis Pubis. A chair is better.

* In bed: Get into bed carefully, sit on the edge of the bed and keeping you knees together, and lay on your side. Then keeping your knees and legs inline roll onto your back/ side. Keep you knees together at all times (a dressing gown cord can help insure this in your sleep.

* Satin or Silk Pyjamas make turning over in bed so much easier.

* A folded towel or cushion between the legs can help make sure the pelvis is properly in line. A V shaped cushion can be used to support your growing bump at the same time.

* When dressing sit down to avoid standing on one leg. Slip on shoes reduce the amount of bending you have to do.

* Using a shower to wash may be easier to avoid climbing into the bath. A shower seat will make showering easier.

* If you do use the bath, sit on the edge and swing your legs over together if you can, or step over carefully holding onto something to avoid putting weight on one leg. Use your arms to take a lot of your body weight when coming out of the bath. Try to bath when someone else is in the house so you can get help if you find it difficult getting out.

Labour

A birth plan can help you during labour. Write one before hand explaining briefly what SPD is and how it affects you. (i.e. SPD is pain in the joints of the pelvis caused by pregnancy. I cannot lie on my back or walk without crutches). Measure your pain free gap (taken by lying on your back with your knees bent and measuring how far you can open your legs without pain) this distance should not be exceeded during delivery and should be considered particularly during an epidural or instrumental delivery when you may not have control over your legs. Include your wishes for pain relief both during labour and postnatally.

Different positions for labour and internal examinations should be considered to avoid hip abduction (legs opened too far). These include all fours, lying on left side, or kneeling. If stitching is required the midwife may be able to do this without putting legs into stirrups (lithotomy position). If the lithotomy position is used ensure both legs are moved together and are up for as short a time as possible.

Talk it all through with your partner before hard so he can help remind people of your needs.

Once Baby is here

A lot of women notice a difference to the symptoms almost straight away but don't expect miracles. It takes a long time for your body to get back to normal after having a baby and the pregnancy hormones are floating around up to 6 months after baby is born. Carry on the exercises even if you are feeling better and get as much help as possible.

There is a common misconception that breastfeeding increases the recovery time for SPD but there is no evidence based research to back this up. Many women find it a wonderful way to bond with their baby and is a way to be involved even if mobility is restricted.

If you are bottle feeding plan ahead and make up bottle in advance. I night and day feeding system or even just a travel kettle and jug upstairs to heat bottles can reduce night time trips up and down stairs to collect bottles.

Some women find when there periods return the SPD symptoms recur. This is due to the hormonal changes and pain killers and limiting painful activities can help ease this time.

Many women with SPD also experience Post-natal Depression (PND) because of the physical problems suffered postnatally combined with the changes involved with a new baby. Around 1 in 10 women experience PND and women who have had difficult pregnancies or deliveries are more likely to experience it. It is important to seek help early as it is treatable.

If you have had SPD in one pregnancy it is lively, although not inevitable, that it will recur in subsequent pregnancies. If left untreated the symptoms can appear earlier and be more painful so it is important to start actively treating SPD from the start with physiotherapy. It is best to leave further pregnancies until your body has recovered and a gap of 2 - 3 years is usually recommended to reduce likelihood of the SPD flaring up again.

If you have had SPD it can appear that everyone has an opinion on whether you should have another baby but the decision is yours and your partners only. Having a baby is not just about pregnancy, birth and the early months and most women with SPD eventually regain their mobility. The memories of the pain and problems subside but the joy of the child remains.

Symphysis Pubis Dysfunction - SPD more pregnancy and women's health advice available at Madmums

Guidelines to Build Muscles

2011-12-19T05:37:00.000-08:00

Are you a hardgainer? Do you have a hard time putting on muscles even though you work hard with weights? Then, do away with the tips that are for those who build muscle with no trouble. It would just be a waste of time if you still engage with training that are for those who easily build muscles. In addition, men's magazines about health and fitness and even some tips that can be found in the internet make the problem more complex. In order to hinder this problem, men should count on ideas that had long been trusted that you can find in well-researched articles. Thus, take delight in reading these guidelines in building muscles.

You have to be familiar of compound exercises such as bench press, military press, squats, rowing, pull-ups, etc. Compound exercises are the type of exercise that work more than one muscle group. Granting compound exercises are tougher to execute, they are likely to have a better benefits in building muscles. Because of this, compound exercises are way better than isolation exercises when it comes to building muscle mass

You have to execute the right form when training. You are trying to make fool of yourself when you try to cheat your work outs by using improper form. Utilize and take advantage using full range of motion when moving the weight. Lesser range of motion means lesser muscle growth. Be in the right form so your training can be very beneficial.

You must have enough sleep. It would be essential when training if you have enough sleep so your body can have adequate rest. Lack of sleep will cause your training to build muscles to have unfavorable results. More often than not, hormones responsible in building muscles are secreted by the pituitary gland when you are asleep. Thus, you have to go to bed as early as possible and take a six to eight hours of sleep.

You must have a balanced diet. A healthy and balanced diet is vital when it comes to enhancing your general wellbeing and maintaining a healthy body weight. A balanced diet must contain sufficient carbs, proteins, fats and calories because these components facilitate a lot in building muscles. Thus, you have to take the right ratio of these components. You must consume 50% of carbs, 30% of proteins and 20% of fats to make the most of your muscle building potential.

You have to engage in a plan. Make a plan with regard to your training and diet plan ahead of time. This can save a lot of your time thus can provide you enough time for rest.

In conclusion, the guidelines in building muscles consists of being familiar to compound exercises, executing the right form, having enough sleep, having a balanced diet and engaging in a plan.

Ladies if you want to get in better shape and burn body fat then you need to check out Flavilicious Fitness. If you are looking for cheap,healthy and easy recipes that help you lose weight then you need to see Metabolic Cooking Cookbook