After you have a knee replaced many people get concerned about what they can and cannot do physically. The orthopedic surgeon also in most cases will try and scare you to death concerning the replacement and re-injuring the knee if you are not careful. No doubt there will be limitations after your knee is replaced after all, it was a major surgery and, your knee is no longer the original. After having my knee replaced in 1999 and being told that I had to settle for swimming and biking only I set out to discover what else could be done to get my legs stronger again. Having worked out in the gym for years prior to the surgery, I knew with some temperance that I could go back to several exercises for the legs, and the one that I feel builds the most strength and gets some mass and size back in your leg at any age is the leg press.
Remember Goldilocks? Some things were too cold. Some too hot. But when it comes to an injury, which is just right? Here's a quick and simple method to know which you should use: * If there's swelling and you feel pain, use ice. * If there's no swelling and just stiffness, use heat. Let's take an in-depth look at why we use one over the other. Why do you use ice? Let's say you're running on the treadmill and you misstep twisting your ankle. Ouch! First comes the pain and the swelling's not too far behind. You'll want to reduce both, pronto. And that's just what ice does. The cold reduces the size of the blood vessels in the injured area to bring down the swelling.
Every day we take a step we run the risk of a fall. Whether it's stepping off the curb to make it across the street before the light changes, dodging the minefield of toys the kids left out on the floor or just walking through Central Park. Three systems help us maintain our balance and avoid hurtful falls 1. Vision 2. Inner Ear 3. Muscle Feedback 1. Vision Your eyesight helps you make decisions with your body in regards to balance. When your vision is compromised so is your ability to make adjustments needed to avoid falls. 2. Inner Ear One's sense of equilibrium is controlled by organs within the inner ear. Any changes within the ear such as hearing loss, ear infections, etc.
As you can imagine some of the most common injuries we treat are strains and sprains. But what's the difference between the two? How do you know which is which? Let's take a look at both types of injuries to make the clear distinction. The strain More common than sprains, these overuse injuries happen when a muscle or tendon (that connects the muscle to the bone) gets stretched too far. For example, when you're running too fast or trying to jump over something. This over stretching causes some pain. But after some rest the muscle heals and returns to its original shape. But not if you go too far Every time there's an injury, you actually strain the muscle first.
Imagine if every night when you got home you could treat yourself to a deep tissue massage. The best part about it - the cost. It could all be yours for a one time fee of between $10 and $20. Now that's a deal, especially in this economy. There's a bit of a catch of course. You'll have to let gravity do most of the work. But you won't have to worry about a tip! Yes, I'm talking about the wonderful pinpointed massage power of the foam roller. What's a foam roller? It's a piece of foam between one to three feet long and about 6 inches round. This firm piece of foam gets the job done when stretching just isn't enough. Sorry this sounds like an ad.
Do you find yourself waking up each morning stiff and in pain? Do you find the same thing happening after you workout or train? There's an easy way to get some relief. Just add some stretching to your daily routine. Yes, I know you hate stretching. Who's got the time anyway? But here's the trick: start small. Once you begin to feel the benefits it'll be easier for you to keep at it. Just like any expert in their field consistently hones their skills through repetition, the same goes for stretching. Over time you really start to feel the benefits. But why do we stretch? The reason we stretch is because somewhere along the line we've developed a short or tight muscle.