Tag:

Fitness

Bodyfitness

How to Shrink the Arm with Simple Arm Exercises

by allurewellness
written by allurewellness

Shedding stubborn body fat can be tricky, especially when it’s concentrated in a specific area of your body.

The arms are often considered a problem area, leaving many people seeking out ways to lose extra arm fat (cara mengecilkan lengan) and fast.

Fortunately, there are several methods you can use to slim down and tone your arms.

Here are the best arm exercises for women:

Resistance training that improves your upper body strength is the best way to get lean, toned and strong. Use your own bodyweight or, even better, add dumbbells or kettlebells. A great starting point is with five- to 10-pound dumbbells or a 15- to 20-pound kettlebell – but remember, good form and control is important. To avoid injury, move up to heavier weights only when you are comfortable that you’re strong enough to handle it.

  • Lateral Raise (aka Side Raise)

  • Push-Ups

  • Triceps Push-Up

  • Overhead Extension

  • Biceps Curl

  • Dumbbell Row

  • Bench Press

  • Two-Arm Kettlebell Swing

  • Single-Arm Push-Press

  • Plank to Push-Up

  • Dumbbell Curl and Press

  • Dumbbell Kickback

  • Dumbbell Punch

  • Triceps Dips

  • Tricep Dips with Single Leg Extension

  • Pullovers

Although research shows that spot reduction may be ineffective, there are plenty of strategies that you can use to lose arm fat (cara mengecilkan lengan).

In addition to hitting the gym, switching up your diet and maintaining a healthy lifestyle can also play a role in regulating body composition.

Implementing just a few of these changes in your daily routine can support weight loss and help you shed your unwanted arm fat.

0 comments
0 FacebookTwitterPinterestEmail
Bodyhealth

How Can Physiotherapy Help with Neuropathy?

by allurewellness
written by allurewellness

Neuropathy (sometimes referred to as peripheral neuropathy) is a term used to refer to a range of health problems that involves damage to the peripheral nerves. While severe damage to the nerves is often irreversible, steps can be taken to prevent neuropathy or manage the condition through lifestyle, diet, and neuropathy treatment.

Symptoms

Generally, neuropathy symptoms will depend on the individual as well as the underlying cause. Typically however, symptoms can include:

  • Constant or intermittent numbness

  • Prickling, burning, or tingling sensations

  • Pain

  • Muscle weakness or atrophy (shrinking)

  • Impairment to urination as well as sexual function

  • Dysfunction in the glands or organs

  • Paralysis of limbs in more severe cases

To understand how neuropathy affects the body, it is important to remember that the nervous system is divided into two parts: the central nervous system (the spinal cord as well as the brain) and the peripheral nervous system (transmits messages to/from the central nervous system and the rest of the body).

The peripheral nervous system is also divided into somatic or voluntary nervous system (controls functions one can consciously control like moving the limbs, etc.) and autonomic or involuntary nervous system (regulates processes one does not have any control over like breathing, digestion, and heartbeat.

Disruption or damage to the voluntary or involuntary peripheral nerves can cause neuropathy. Motor and sensory nerves can also be affected.

Risk Factors

In the United States alone, an estimated 20 million people suffer from some form of neuropathy. Risk factors associated with the condition include, diabetes, chemotherapy, compressed nerves from spinal conditions, alcohol abuse, autoimmune conditions, and prolonged medication use for cholesterol or high blood pressure.

The most prevalent type of neuropathy is diabetic peripheral neuropathy. Diabetic peripheral neuropathy accounts for as much as 60 percent of the total number of people suffering from neuropathy.

When the neuropathy has no known cause, it is referred to as idiopathic peripheral neuropathy.

Other types of neuropathy can be attributed to physical trauma, toxicity, repetitive stress, autoimmune disorders (Sjögren’s syndrome, sarcoidosis, celiac disease, lupus, rheumatoid arthritis, Guillain-Barré syndrome, etc.), metabolic disorders (kidney failure, hypoglycemia, etc.), alcoholism, hereditary disorders, hormonal disorders, and nutrient deficiencies.

Neuropathy and Physiotherapy

Physiotherapy is designed to help restore function and movement to individuals affected by illness, disability, or injury. Providers trained in physiotherapy teach patients exercises and movements and will also educate and provide advice to help facilitate recovery from pain or discomfort.

The primary goals of physiotherapy for patients with neuropathy include improving gait, coordination, and balance as well as maintaining muscle strength. Physiotherapy can also provide an active solution for numbing, balance deficits, joint stiffness, and hypersensitivities.

Physiotherapists can also recommend various body exercises that can help increase the range of motion and strengthen specific muscles. Low impact exercises may also be prescribed so no further damage occurs.

The diagnosis and treatment process begins with determining the cause(s) of the nerve damage. Tests will also be conducted to determine functional levels and the likely amount of nerve damage. Other factors like muscular weakness, motion limitations, and balance impairments will also be taken into account.

From there, a specialised treatment program designed for the patient’s unique needs will be created.

A very useful tool that conservative providers like physiotherapists, chiropractors, and others have found helpful for neuropathy treatment is polychromatic light therapy (PLT). This treatment uses specialised medical grade LEDs to produce reactions in the body that improve blood circulation to peripheral nerves and can decrease symptoms of peripheral neuropathy.

Also patients with peripheral neuropathy have shown positive response to whole body vibration (WBV). This therapy only takes a few minutes each session, but stimulates the body’s nervous system by providing a high amount of fast, vertical stimulation. This also helps with improving circulation and improving balance. Ask your provider if they have PLT and WBV treatment options to help with your peripheral neuropathy symptoms.

0 comments
0 FacebookTwitterPinterestEmail
Bodyfitness

How to Burn Fat Without Hurting Your Budget

by allurewellness
written by allurewellness

December is near! The holidays are just around the corner, typically bringing yuletide cheer and major damage to your budget and waistline.

We rounded up some ways on how to burn fat (cara membakar lemak) without breaking your pocket. Skip the flashy workout equipment, sky-high gym membership, and sneaky “health” foods.

Instead, wellness experts offer these simple ways to start losing weight without blowing your budget.

  1. Ditch the beef.

Going meatless one night a week is a surefire way to knock off pounds and save money, says nutritionist Rania Batayneh of Essential Nutrition for You.

Skip the butcher and look for a hearty and healthy meat substitutes like beans and mushrooms.

  1. Buy healthy foods in bulk.

There are pros and cons to buying in bulk, but it can be a great way to budget for long-term savings and weight loss.

At the grocery store, try getting a massive container of oatmeal rather than sugar-laden individual packs. The same goes for buying big bags of rice and frozen veggies versus individual containers.

  1. Stick to the perimeter at the grocery store.

Chase recommends shopping around the perimeter of stores as an easy way to avoid the expensive convenience foods that are usually stocked front and center.

That leaves the produce and frozen food sections, which both offer great low-cost and healthy alternatives.

  1. Steer clear of the salad bar.

Rather than blow $US10 on a swanky salad bar, load up on whole veggies while they’re in season and at a lower price point, dish up your own salads at home.

If you’ve got a hankering for butternut squash or sweet potatoes in summer, you’ll still be able to find pretty affordable options in the frozen food section.

Just avoid those convenient steamer bags. You pay more for their fancy packaging and could save that cash by steaming them the old-fashioned way.

  1. Skip “healthy” convenience food.

Weight loss has much to do with portion control, but those helpful little 100-calorie pack snacks are nothing but a budget suck.

Keep a measuring cup in your desk drawer to scoop out perfect portions of whatever you’re munching on at work (almonds, trail mix, etc.) rather than paying more for packaging.

  1. Know what to look for on price tags.

When browsing healthy foods at the store, don’t just look at the sticker price, Chase says.

The unit price (for example: $US0.26/oz.) tells you how much that box of whole grain cereal costs per ounce, so you can compare it to another brand of a different weight.

  1. Turn your television into a workout coach.

No, this isn’t a free pass to scarf Cheetos and watch “Basketball Wives” all day.

A lot of cable networks like Time Warner and Comcast have free exercise channels on 24-hour rotation that Batayneh says are a great way to work out on the cheap.

The library is another great option for checking out free DVDs, and we’re big fans of interactive games you can play at home like Dance Central and anything on the Wii Fit.

  1. Turn your home into a wellness center.

Avoid spending money on gyms at all by carving out a wellness nook in your home.

Whether you’ve got a spare room to use or simply lay out a yoga mat in the living room, make it your own workout sanctuary. Then stock up on cheap workout DVDs or set up a rotation with friends so you won’t get bored.

“Check eBay for used copies (of workout DVDs) and feel confident knowing that sellers rely on buyer feedback so the quality is usually top-notch,” Burnam says.

  1. Rethink how you commute.

Try walking or biking to work if you live within a few miles. If that’s not an option, skip the elevator and take the stairs instead.

Not only will you save on gas, you’ll have a sure-fire way to burn calories every day — and it won’t cost you a dime.

So, there you have it! How about you, what are your healthy ways of burning fat (cara membakar lemak) without hurting your pocket?

0 comments
0 FacebookTwitterPinterestEmail
Bodyfitness

Is There An Easy Way to Lose Weight?

by allurewellness
written by allurewellness

There are several ways to lose weight – not only one! Here are some easy weight loss (bagaimana cara menurunkan berat badan) tips that you can adopt in your everyday life.

If you’re desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there’s nothing pain-free about it.

Yet while eating healthier and slipping in exercise does take some work, it really doesn’t have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss tips over time.

Here are their top tips on how to lose weight (bagaimana cara menurunkan berat badan) without sweating it too much.

  1. Add and Don’t Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

  1. Forget About Working Out

If the word “exercise” inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex.

  1. Take a Walk

Walking when the weather is nice is a super-easy way to keep fit. No sidewalks in your neighborhood? Try these tips for slipping in more steps:

  • Trade your power mower for a push version.

  • Park your car at the back of the lot.

  • Get out of the office building and enjoy walking meetings.

  • Sweep the drive or rake the leaves instead of using a leaf-blower.

  • Get off the bus a few stops earlier.

  • Hike the mall, being sure to hit all the levels.

  • Take the stairs every chance you get.

  • Sign up for charity walks.

  • Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

  1. Lighten the Foods You Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough or toss a handful of red bell peppers on the pie.

Don’t forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

  1. Because Hydration Helps

Down some water before a meal and you won’t feel so famished. Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you’ll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout.

0 comments
0 FacebookTwitterPinterestEmail
Bodyfitness

How to Have a Flatter Stomach in 10 days

by allurewellness
written by allurewellness

Want to eliminate belly fat (menghilangkan lemak perut) in just 10 days? Is it possible? Yes, definitely! You can easily get a flat tummy in 10 days. Using the correct deviations in the food, lifestyle as well as workout you can easily catch a flat tummy in 10 days. Therefore, today in this article we are discussing about some methods to get a flat tummy in 10 days.

Below, we have mentioned some methods which are useful to achieve the best ways to eliminate belly fat (menghilangkan lemak perut):

Day 1:

  • Avoid consumption of junk food and prefer nutrient full plus fiber rich diet such as fruits, poultry, vegetables, whole grains, lean beef, low-fat dairy products, nuts, beans, seeds etc.

  • Evade totally carbohydrate food for the chief day. Drink 10 to 12 glasses of water and 3 to 5 apple cider vinegar beverages to purify your system besides to eliminate the fat.

Day 2:

  • Eat boiled or uncooked vegetables or chicken soup to decrease tummy fat in each 2-3 hours. It helps to raise your metabolic rate and alleviate the blood sugar.

  • Uncertainty you have not ongoing exercising, begin with slight workouts similar to walking for 20 minutes.

Day 3:

  • Have an oatmeal for your breakfast as it devours 50 grams of carbohydrate.

  • In other meal, you can take protein, vegetables, fresh fruits, and yoghurt without oil.

  • Do breathing squat to discard the tummy fat.

Day 4:

  • Consume omelet by three egg white and spinach or vegetables into breakfast.

  • In snacks boiled chicken using cucumber or red pepper by turkey breast

  • Involve salads for lunch prepared from vegetables or chicken.

  • Perform crunches to assemble the fat around the gut.

Day 5:

  • This day take fruits and low fat milk along with 1 or 2 bananas. This provides the necessary carbohydrates for your body.

  • Consumption of salads or vegetable soups plays an effective role to fill your belly plus to acquire the entire nutrient source.

  • Drink amply of water in addition to add sit-ups to your workout system.

Day 6:

  • In breakfast you can eat tomatoes, green beans, twisted eggs prepared with one complete egg plus two egg whites.

  • Use of grilled chicken breast, fish as well as cod fillet, is a good option for your snack.

  • Remember to consume five portions of vegetables and fruits. Ensure entire workouts starting with hiking to sit ups.

Day 7:

  • Intake of grilled or simmered duck breast or chicken along with boiled spinach or meshed tomatoes are best for your breakfast.

  • In snack, eat Brazil nuts or steamed broccoli or watermelon seeds.

  • Altering the exercise offers a surprise to the body and raises the metabolic rate successfully triggering to drop fat from belly. Fix 30 minutes of aerobics workout.

Day 8:

  • Evade diet that involves fewer nutrients. In breakfast you can eat an omelet by means of the white of two eggs with whole wheat bread.

  • Carry on drinking 10 to 12 glasses of water then choose fit refreshments like, fruit through yoghurt dip, soy crisps etc.

  • Perform swimming not together from the consistent exercise rule.

Day 9:

  • This another time a vegetarian day. For all the day consume vegetables that are fewer in calories during the day.

  • This supports to wash your intestinal system of the fat accumulation. On this day, involve the greatest fibrous vegetables in your diet.

  • Raise walking for about 40 minutes.

Day 10:

  • The whole grains food substances as well as fruits are necessary for the breakfast. Carry on the low fat, soups and high fiber snacks while required.

  • Effort to improve variety to your training by receiving a skipping rope or addition of leg tucks workout.

  • Sustain with the low carb and low sugar diet to create the results last continually.

0 comments
0 FacebookTwitterPinterestEmail
Bodyfitness

Ways to Lose Those Hideous Belly Fat

by allurewellness
written by allurewellness

A big tummy is embarrassing and disgusting to both men and women. Furthermore, belly fat can be dangerous and risky for human health. In fact, studies have shown that cardiovascular diseases, diabetes, and cancer are directly related to people with belly fat. Also, belly fat can lower self-esteem and cause low morale.

However, there are proven ways to eliminate belly fat (menghilangkan lemak perut).

  1. Consume More Proteins

Proteins are the most essential macronutrients in the human body. This is because they play a huge role in muscle

recovery and losing weight. Therefore, if losing weight is your dream, then consuming more proteins in your diet is the way to go. Studies have proved that eating more proteins in a day, reduces belly fat in the long term. Good sources of proteins include eggs, lean meat, fish, milk, and nuts.

  1. Reduce Carbs Intake

Carbohydrates usually increase body weight, when taken in plenty. Cutting on carbs make your appetite go down hence lose weight. Consuming a diet low in carbs will reduce the body’s water weight, giving you instant results. Remember your body still requires carbs for energy, so don’t overindulge by cutting them completely from your diet.

  1. Exercise More

Exercise is essential for a variety of reasons. People, who exercise daily or a few days a week, live a healthy life. Actually, there are some exercises specifically meant for the abdominal region. Such exercises include sit-ups, planks, leg raises, and squats. These exercises can be done at home or in the gym. Other aerobic exercises like swimming and walking are effective as well.

  1. Tracking Everything You Eat

The common mistake most people make when trying to eliminate belly fat (menghilangkan lemak perut) is not tracking everything they eat. Taking note of what you eat is important. It will help you know the number of calories you have lost in a day. Diet is the main agenda when it comes to losing weight, so tracking your meals should come first.

Conclusion

Losing belly fat is not complicated. It only takes discipline and dedication to meet your goals. Just because your doctor told you to lose those extra pounds don’t mean you have to kill yourself in the gym. No! All you have to do is take everything slow, and then you will find yourself looking awesome in the mirror.

0 comments
0 FacebookTwitterPinterestEmail
Bodyfitness

How to Safely Shrink Your Stomach With Detox

by allurewellness
written by allurewellness

Men who carry a waistline larger than 40 inches and women with a waist measurement of 35 or more typically have unhealthy amounts of belly fat. A bulging stomach can cause embarrassment, can make fitting into your favorite shorts uncomfortable and can prevent you from playing a full game of basketball without becoming exhausted.

Belly fat also exposes you to an increased risk of cancer and other ailments, which makes slimming down vital to your future. You can’t target your belly alone for weight loss, but effective lifestyle changes can help you get rid of fat all over, including your midsection. Here are effective ways to shrink the stomach (cara mengecilkan perut) and live a healthier life.

Step 1

Maintain a healthy diet. Weight control starts with eliminating items that build fat, such as desserts and fried foods with saturated fat. Ensure your meals contain low-calorie foods rich in nutrients, including fresh fish, vegetables, whole-grain bread, and fruit.

Step 2

Exercise aerobically for 60 minutes five days a week to lose weight. Vigorous routines that burn the most calories include bicycling, basketball, aerobic dancing, running, and racquetball.

Step 3

Count calories consistently. Calorie awareness ensures your exercise for weight loss won’t be in vain. One lb. equals 3,500 calories, so burning 500 calories more daily than you consume is the best and healthiest ways downsizing quickly.

Step 4

Train with weights two or three times each week for 20 minutes. Activities like lifting hand weights or barbells build muscle, which increases your metabolism so you keep burning calories, even at rest.

Step 5

Perform stomach-toning activities to tighten the muscles in your belly and create a flatter appearance. Perform an abdominal hollowing exercise by getting down on your hands and knees. Exhale deeply, and then suck your navel up and back toward your spine. Hold this pose for about 10 seconds and then relax, and repeat.

Step 6

Sleep seven hours or more each night. People who fail to get enough rest to suffer hormonal changes that cause an appetite increase.

Tip: While adding workouts to a busy schedule is often challenging, your hard work will pay off. Your belly is one of the first places on your body to shrink when you exercise consistently, according to MayoClinic.com.

Warning: Get an OK from your doctor before starting a physical activity regimen to lose weight, especially if you have a medical condition.

Do not lose more than 2 lb. a week without your doctor’s supervision. Also do not consume fewer than 1,200 per day if you are a woman, 1,500 a day if you are a man.

Limit your consumption of alcohol whenever possible. Alcoholic beverages are high in calories and directly contributes to belly fat.

So, there you go, simple tips to help you to properly shrink your stomach (cara mengecilkan perut) and live a healthier lifestyle.

0 comments
0 FacebookTwitterPinterestEmail
Bodyfitnessinjury

Foot and Ankle Injuries: Essential Facts

by allurewellness
written by allurewellness

Foot and ankle injuries are very common.

So common that everyone has most likely experienced one at one point in their lives or another.

The cause of foot and ankle injury are often attributed to two things—everyday wear and tear and overuse.

Even when extremely common, there are plenty of facts about foot and ankle injuries many people are not aware of.

For the uninitiated, below are some of the basic facts about food and ankle injuries not many people know about:

In children, a foot and ankle injury can often occur when engaging in sports, while playing, or during falls.

In general, majority of foot and ankle injuries happen when doing work or projects around the house, when engaged in work-related tasks, or while involved in sports or recreational activities.

Certain athletes like dancers, soccer players, gymnasts, and basketball players are more prone to foot and ankle injuries compared to others.

Injury risk for foot and ankle injuries is often higher when doing activities that entail jumping (i.e. soccer or football).

Older adults are more susceptible to foot and ankle injuries since they are more likely to already lose much in terms of muscle mass and bone strength because of their age. Vision and balance problems can also increase their risk significantly.

Minor foot and ankle injuries will often respond well to home remedies. However, acute injuries secondary to twisting, jamming, bending, falling, direct blows, and penetrating injuries may require immediate medical attention.

Some of the most common acute injuries include:

Puncture wounds

Sharp objects like nails, needles, ice picks, and knives can cause puncture wounds. It is easy for puncture wounds to get infected so seeking medical attention is recommended at all times.

Tendon injuries

When tendons rupture, it can result to discomfort and severe pain.

Dislocation

Can be a result of a bone moving out of place.

Pulled muscles or strains

Muscles of the foot and the ankle can become strained. In some cases, it may also rupture.

Treatment options for foot and ankle injuries vary and may include medicine, first aid measures (splint, brace, application of cast), special shoe (orthotic device), and physical therapy.

When too much stress is placed on the tissues or joints, overuse injuries can develop.

Some of the most common overuse injuries can include:

Plantar fasciitis

This condition occurs when the plantar fascia (the flat and broad ligament situated at the bottom of the foot) becomes inflamed.

Achilles tendinitis or tendinopathy (tendinosis)

This condition is characterized of the soft tissues that are found in and around the tendon that connects the calf muscles to the heel bone (Achilles tendon).

Retrocalcaneal bursitis

This condition occurs when the bursa is inflamed. Its symptoms include swelling and tenderness. Pain can become very noticeable when wearing shoes or when doing physical activities.

If the following symptoms will manifest, seeking medical attention is recommended:

  • There is obvious deformity
  • The skin of the injury site is broken
  • Numbness and tingling is experienced
  • The affected area turns blue, pale, or white
  • Excruciating pain is experienced
  • The swelling and the pain does not disappear even after 2 days
  • Signs of infection are showing like redness, fever, warmth, swelling, and red streaks in the affected area.

The recommended treatment option for foot and ankle injuries will often depend on the following key factors:

  • Severity of the condition
  • Type of the injury
  • Location of the injury
  • When the injury occurred
  • Age
  • Overall health condition
  • Activities (work, hobbies, sports)

Prevention of foot and ankle injuries is way easier if the following tips are kept in mind:

  • Invest in a new pair of running shoes after 500 miles of wear or at least every 3 months.
  • Do exercises for heel pain and tightness. This is especially important for athletes.
  • Refrain from doing excessive sprinting.
  • Walk regularly to enhance circulation and flexibility.

For help and guidance on foot and ankle injuries, please check www.bjios.sg.

0 comments
0 FacebookTwitterPinterestEmail
Bodyboneinjury

Causes, Types, and Common Symptoms of Bone Tumor

by allurewellness
written by allurewellness

When cells divide abnormally or uncontrollably, a tumor or a lump is formed.

However, when the tumor or lump develops in the bone, the condition is aptly called bone tumor.

A bone tumor can be cancerous or malignant or it can be benign.

However, when benign tumors grow, they can still end up compressing the healthy bone tissues.

That being said, treatment might still be recommended even if it won’t spread to other parts of the body.

Malignant bone tumors on the other hand can cause the cancer to spread to other parts of the body.

Causes

There have been no definite causes identified for bone tumors.

However, it has been noticed that tumors often occur when parts of the body are experiencing rapid growth

Other likely causes of bone tumors include genetics, radiation treatment and bone injuries.

Symptoms

Often the most common symptom of the condition is a dull ache.

This dull ache is often felt only occasionally but will severe and constant in the long run.

Swelling in the site affected may also be noticed.

Other symptoms include night sweats or fever.

Benign bone tumors however will often not manifest any symptoms and won’t be detected unless an imaging scan is done.

While benign bone tumors like osteochondromas will not need treatment in most cases, treatment might be necessary when the condition starts to interfere with the patient’s function and movement.

Different types of benign bone tumors

Enchondroma

This condition develops when a cartilage cyst will form inside the bone marrow.

Echondromas will often occur in the hands or feet.

It can also develop in the long bones of the arm and the thigh.

Osteochondromas

As much as 40 percent of all benign tumors are osteochrondomas.

The condition is very common among adolescents and teenagers.

These types of tumors will often manifest in the arm bones or in the leg.

In majority of the cases, it affects the tibia, humerus, and the femur.

Nanossifying Fibroma Unicameral

This condition often occurs in the leg.

It is also very common among adolescents and children.

The condition also refers to a solitary bone cyst.

Different types of malignant bone tumors

Chondrosarcoma

Middle-aged individuals and older adults are more prone to developing the condition as opposed to other age groups.

This type of malignant bone tumor often develops in the hips, shoulder, and the pelvis.

Osteosarcoma

Common among children and in adolescents, it is also known as the second most common type of bone cancer.

The tumor often develops in the shoulder, hip, and knee.

The tumor can also grow rapidly and can spread to other parts of the body.

The condition is also otherwise known as osteogenic sarcoma.

Treatment

Benign bone tumors

Benign tumors can either grow, stay the same, or disappear.

In majority of the cases, treatment won’t be needed.

However, benign tumors may have to be monitored to ensure they don’t develop into something else.

Benign bone tumors can at times lead to fractures and may eventually become malignant so removing it surgically is sometimes recommended.

Malignant bone tumors

Treatment of bone cancer is dependent on key factors like the type of cancer and whether or not it has spread to other areas.

If in the metastatic stage (the stage where the cancer has spread to other parts of the body), curing the condition will become more challenging.

Radiation, chemotherapy, and surgery are some of the likely treatment options available when treating bone cancer.

For help with bone tumors, please visit www.bjios.sg.

 

0 comments
0 FacebookTwitterPinterestEmail
Bodyfitnessinjury

ACL Injuries: Who Are at Risk?

by allurewellness
written by allurewellness

 

Tears or ruptures of the ACL (anterior cruciate ligament) are very common.

So common that it affects approximately 250,000 individuals.

And that statistic is in the United States alone.

What are the likely causes?

Individuals who are engaged in sports are more prone to ACL injuries.

ACL injury can also often occur as a result of the following:

  • Pivoting
  • Single-leg landing
  • Direct trauma (common in contact sports)
  • Cutting
  • Twisting force (applied to the knee when the person lands on one foot)

An ACL injury can be very painful and most people will hear and experience a “pop” in the knee when it occurs.

This is followed by feelings of instability.

ACL injuries will not only make activities like walking down the stairs difficult but it will also hinder patients from engaging in athletic activities.

What are the risk factors?

While everyone can have ACL injuries, there are several factors that can put people at a higher risk.

Some of the most common risk factors include:

Gender

Compared to males, females are more prone to ACL injuries.

Age

Majority of ACL tears often occur between the ages 15 to 45.

Oftentimes, this can be attributed to higher sports participation and an active lifestyle.

Single-leg cutting, pivoting, and landings

A huge percentage of ACL injuries (70 percent) can be attributed to sudden deceleration (i.e. cutting, landing on one leg, and pivoting).

Individuals who participate in sports like volleyball, tennis, lacrosse, football, and downhill skiing are more prone to ACL injuries.

Direct blow outside the leg or knee

ACL injuries from contact often result from direct blows to the knee when it is hyper-extended or slightly bent inward.

What are the common symptoms?

For those with acute ACL tears, one or more of the following symptoms will be present:

  • Deep knee pain
  • Swelling
  • Restricted range of motion (difficulty in straightening the affected area is also evident)
  • Instability (this can become noticeable when performing activities that put stress and strain on the affected area like walking down the stairs or pivoting)
  • Affected knee may feel warm to the touch (this can be attributed to likely bleeding within the joints of the knee)

Without proper medical attention, swelling and pain might eventually disappear on its own after several weeks but the instability will persist in most cases.

Patients with ACL injuries will also experience difficulty standing up from a sitting position and going downstairs.

What are the treatment options?

While surgery may sometimes be required, not everyone who develops an ACL injury will have to undergo one.

Certain factors like age, activity level, as well as other injuries will have to be taken into account before the doctor will decide if surgery is an option.

Active individuals who are involved in sports/activities that will not require sudden stops or turns (i.e. cycling and swimming) and those who do not experience any instability are likely candidates for non-invasive treatment alternatives.

Non-surgical treatments are often facilitated by a physical therapist.

The main goals would include maximizing strength, balance, and proprioception (body positioning).

What can patients expect during the recovery period?

For patients who will have surgery, post-operative rehabilitation will be needed to maximize long-term healing.

Primary focus will be on balance, proprioception, core strength, and range of motion.

Apart from physical therapy programs, home exercise programs might likely be prescribed.

Some surgeons might also recommend using no braces albeit there’s no evidence yet that will support its benefit.

In most cases, athletes can already engage in their chosen sport 6 to 12 months after the surgery.

However, only orthopedic surgeons are able to determine for sure when it will be truly safe to return to routine athletic activities.

Checking with an orthopedic surgeon is the recommended route as returning prematurely might put the ACL graft in serious risk.

For help with ACL injuries, please visit www.bjios.sg immediately.

 

0 comments
0 FacebookTwitterPinterestEmail
Newer Posts
Older Posts