Simple and very effective preventive measures against muscle and bone pain

The appearance of problems with bones and muscles, stiffness of the elbow or shoulders, pain in the lower back, cramps in the muscles of the legs are difficulties that every person experiences over time. Bad habits that are harmful to health can be effectively corrected in the third, fourth and fifth decades of life, say the Rotman Institute of Orthopedics in New York. Changing life habits reduces the risk of surgical orthopedic interventions and chronic pain in the future.
Preventive measures to preserve ligaments, bones, joints, tendons and muscle tissue according to the advice of experts from the Rotman Institute in New York

  1. Preservation of the skeleton-human body contains 206 bones. Women should be especially careful in maintaining bone structure because bone density is lower in women than in men. During menopause, a woman’s bone density is further reduced due to a drop in estrogen levels (which is crucial for bone cell production). (Cedars Cinai Clinical Center Los Angeles) A ​​diet rich in calcium and vitamin D is one of the best ways to maintain bone density. Canned salmon is an excellent source of these nutrients. Physical activities (walking, running, strength exercises, etc.) are important and should be done several times a week. The bones are then exposed to pressure that stimulates the bones to produce new cells. At some point, it is important to check bone density with medical professionals. The general recommendation is that women take this test after the age of 65. In the case of frequent bone fractures or the presence of an inflammatory disease (inflammatory bowel disease that limits the absorption of nutrients and the deposition of nutrients in the bones) – then the need for diagnosis arises earlier.
  2. Tracking signs – physical activity is beneficial in many ways for health, but sometimes it can cause damage to bones and muscle tissue. Injuries can be the result of excessive and too abrupt exercise or inappropriate exercise. These injuries can be an introduction to more serious problems. For people under the age of 50, sports injuries are one of the leading reasons for performing surgical interventions in otropedia. To stay in the safe zone — listen to the bodies and the messages the body sends to its owner. Pain should not be ignored or physical activity exceeded the limit of physical endurance. Less intense pain usually subsides after 2 weeks. If the pain is persistent or there is numbness, a burning sensation, difficulty walking — experts and orthopedists say that then the person should go for a medical examination or physiatrist as soon as possible. A fitness instructor or trainer can adjust the exercises to allow the damaged tissue to heal. The combination of exercises in the recreation program is important. For example running with yoga or running with swimming and the like. A variety of activities allow the activation of various groups of ligaments and muscle tissue while preventing excessive wear of the same muscle or bone structures and consequent injury. In just 10 minutes of running, 9815 molecules in human blood will be awakened. These molecules are responsible for regulating metabolism, immunity, stress levels and appetite, which indicates that exercise is crucial for various aspects of optimal body function.
  3. Without the use of ice packs on the injury — the standard advice for minor ligament strains years ago was to bandage, rest, lift, and lower the ice pack to the affected area of ​​the body. It has been shown that ice is not always a good solution. Cooling the injured part of the body can relieve pain for the first 24 to 48 hours while slowing down the healing process. The cold narrows the blood vessels which slows down the inflammatory reaction. The appearance of edema is part of the recovery process because the body’s blood flow and delivery of leukocytes and fluid to the injured tissue in order to recover is increased. Applying an elastic and compression bandage to the injury can help because it eliminates the accumulated fluid. Most doctors recommend gently moving the injured part of the body to prevent stiffness. Cooling painful muscle tissue with ice after invasive training is another mistake. Muscle tissue pain is a sign that the body is repairing micro-ruptures of muscle fibers in a process that strengthens muscle tissue. Gently rubbing the muscles with a foam roller relieves tissue tightness and improves blood flow to the area. A tennis or other ball can be used for the massage.
  4. Physical therapy is a great help – the most common therapies that doctors / orthopedists give are the use of analgesics and physical therapy. Orthopedists say that physical therapy is the first option to solve the problem. This program of special exercises strengthens the part of the body that causes pain or relieves limited movement and corrects damage that can worsen the primary problem. Physical therapy can even increase physical strength and resilience and train the central nervous system to be less sensitive to pain. The healing process is optimized if the physical

and the therapy combines with medication – say further otropedists.

  1. Muscle tissue of the pelvis – the most common problem of the musculoskeletal system is back pain. This ailment causes great frustration. A potential source of discomfort may be a group of muscle and connective tissue from the pubic to the occipital bone (lower pelvis). When this muscle tissue is too relaxed or taut, it puts pressure on the back. Lifting heavy loads or exercise weights can increase the risk of damaging these muscles. Women who have given birth or have a cyst on the uterus are more prone to these problems. The symptoms are accompanied by other problems (urinary incontinence, painful intercourse, difficult bowel movements). The best solution is special exercises (for that part of the body) as part of physical therapy.
  2. Proper sitting is important – sitting in the same position for several hours or having a bad body position burdens the ligaments and joints, which causes stiffness, pain and limited movement. Avoid the long-recommended 90-90-90 principle with knees, hips and elbows bent at right angles. Lean back a little instead so that your hips are bent a little more than 90 degrees. Move your feet away from your body so that your knees are bent a little more than 90 degrees. Choose a stable chair in which you can sit upright. The kitchen chair is then better than the sofa. Place a cushion on the chair that cushions the hard surface of the chair. Get up from your chair every 20-30 minutes. The point is to establish a smooth dynamic between different body positions. When you are on your feet, move around the house, stretch slightly and perform gentle neck and shoulder exercises.

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