Summer training and exercises for knee health
Summer training and exercises for knee health

Everyone knows that exercise (especially outdoors) is great for strengthening the joints. And with the arrival of good weather, it's a crime not to take advantage of it!

So, here are the best summer activities that strengthen the knee joints.

Swimming is probably the most pleasant summer activity. It is not traumatic, tones leg muscles without overloading them, and, as a consequence, strengthens the knee joints. And, of course, saves you from the heat.

Swimming on the back, butterfly and free style are very useful for the health of the knees. They activate the work of the quadriceps, hamstrings, glutes and calves - all these muscles play an important role in the mobility and strength of the knee joint.

The breaststroke, in turn, puts stress on the glutes and quadriceps to perform powerful "frog" kicks with the legs. Despite the fact that it is a low-traumatic exercise, if the technique is not correct, it poses a great risk of injury to the ligaments of the knee joint. It is therefore very important to practice good breaststroke technique.

Walking cross-country and forest trails is a great way to spend a summer day in a healthy way. According to thousands of health experts, walking is one of the best sports for improving overall health and joint health. First, it strengthens and tones the muscles responsible for knee movement. And secondly, walking is very effective in terms of supplying nutrients to the cartilage of the knee. Our cartilage is avascular - it has no blood vessels, so it gets its nutrients from joint fluid, not blood. During walking, knee cartilage periodically compresses, "pumping" fluid into and out of the joint.

For this reason, walking minimizes the risk of developing arthritis. And for those already suffering from the disease, it can reduce the rate of cartilage degeneration.

Riding a bicycle
Similar to walking and swimming, cycling promotes joint movement without undue stress. It also involves the quadriceps and hamstrings, which play a key role in the movement and strength of the knee joint.

But keep in mind: if you're going to get serious about cycling this summer, you need to combine it with exercises that work the other leg muscles. So be sure to do squats, leg extensions and calf raises.

Don't forget also that the bike should be well matched to your height so that your knees fit properly with the rest of your body. A bicycle seat that is too low or too high can cause unnecessary strain on the knee joint and even lead to knee pain.


Healthy Sleep: 6 Signs of an Orthopedic Pillow
Healthy Sleep: 6 Signs of an Orthopedic Pillow

Scientists estimate that a person spends about 22 to 25 years of his life sleeping. That's a pretty impressive number, isn't it? Sleep affects our well-being, mood, and all the processes going on in our body. Surely you have noticed: regular lack of sleep and insomnia deprive us of strength and energy, interest in any affairs, we are driven by one desire - to get home as quickly as possible to go to bed. But the problem of many people is not only in the lack of sleep, but that even after 7-8 hours of proper night rest, they wake up tired and broken. Why?
One of the main causes of poor sleep is the improperly organized sleeping place. The best place to start to solve this problem is with a pillow. But not all pillows will be useful, many can even do harm. An effective product that can cope with insomnia, relieve pain in the head and neck during sleep, as well as improve feelings after waking up, is an orthopedic pillow. This product affects not only the position of the shoulders, neck and head, it affects the position of the whole body.

Signs of an orthopedic pillow

1. Anatomic shape with one or two bolsters
The presence of a roll (or rolls) is an important criterion for finding an orthopedic pillow. The bolsters are not just part of the design, they allow you to fix the cervical spine in an anatomically correct, natural position, without the head tilted up or down. In this position the spine receives the necessary support, muscles are maximally relaxed and the blood circulation improves.
Specialists often recommend orthopedic pillows with a roll for those diagnosed with scoliosis or osteochondrosis, a properly selected pillow in such cases is especially necessary.

2. Proven Medical Effectiveness
You can check the effectiveness of the pillow! To do this, just ask when you buy it about the registration certificate (RU) - a special document that is issued by the ROSZDRAVNADZOR. If you have such a document, you can not worry, the pillow is proven effective. It is because of RU (registration certificate) pillow has the right to be called orthopedic, that is have a therapeutic effect. Products without an RU are usually called anatomical.

3. Pillow base material
Materials for making orthopedic pillows today are not few. Most often used latex or polyurethane foam. In general, when choosing the material greater attention should be paid to its density, the pillow should not easily squeeze and sink under the weight of the head and neck, otherwise the product will not provide the necessary support.

4. Hypoallergenic and safe
From the previous point smoothly follows that the material of the pillow must be safe and hypoallergenic. This is important because we are in direct contact with the pillow throughout the night. Materials that come into contact with the skin must contain natural or artificial fibers, so as not to cause irritation or, worse, an allergic reaction.

5. Hygienic
A good material will maintain the proper microclimate of the pillow. But no less important factor is the care of the pillow base and covers. That is why it is better to choose those products, where all fabric elements (inner and outer covers, pillowcase) would be removable. Do not neglect this point! The longevity of the product depends on proper care.

6. Size range (according to the height of the rollers)
Once you have made sure that on all counts orthopedic pillow meets high quality and certain standards, it is time to choose the size of the product. The presence of a size range is an important indicator. This means that you can choose a pillow directly under the parameters of a person. And correctly selected pillow will help to get the maximum orthopedic effect and provide a healthy and restful sleep.

But not all pillows will be useful, many can even be harmful. An orthopedic pillow is an effective product that can cope with insomnia, relieve head and neck pain during sleep, and improve well-being after waking up. This product affects not only the position of the shoulders, neck and head, it affects the position of the whole body.

How can a smartphone harm our hands?
How can a smartphone harm our hands?

We don't move enough.
Numbness in the neck, pain in the shoulders, tingling in the legs and lower back pain are not uncommon guests among those who spend a lot of time at the computer. This is often accompanied by another ailment, carpal tunnel syndrome, which is caused by constriction, swelling, or pinching of the median nerve in the carpal tunnel. The carpal tunnel is quite narrow, with nine muscle tendons and one median nerve running through it, which controls the sensation of the palm, thumb, index, and middle fingers. When you make monotonous movements, typing on a keyboard or touching a smartphone screen, your hands get tired from the constant strain. Your hands are not always in a comfortable position when you hold a mouse or a phone, and the same muscles are regularly subjected to static stress. This can lead to an increase in the volume of the carpal tunnel-forming tendons and nerve compression. Hence, carpal tunnel syndrome. The disease occurs in women 3-10 times more often than in men (according to different sources). Preventing it is much easier than treating it: in neglected cases, the nerve is damaged so badly that it is very difficult to restore its normal function afterwards.

When to sound the alarm?
The first symptom is numbness in the fingers. The discomfort is usually felt in the morning and subsides by noon. As the disease progresses, numbness is felt even at night, and pain, tingling, or burning in the fingers are added to it. If you don't take action when you first "ring the bell", the complaints will appear during the day, and the disease will continue to bother you for 24 hours a day. The hand may "lose weight" and there is weakness in the fingers. It becomes difficult to hold hands on the weight, there is awkwardness in movements and difficulties using small objects, for example, it turns out worse to write with a ballpoint pen. If you are dropping things more often because you cannot hold them in your hands, it is time to sound the alarm. Otherwise, in the neglected stage of the disease there is a fairly high probability of losing the sensitivity of the fingers, up to the loss of the sense of touch. And even if the pain suddenly receded suddenly, it does not always mean that everything has passed, and you have recovered. It is possible that the nerve is already damaged, and the disease will return with more serious consequences for you. That is why you should consult a neurologist or neurosurgeon when the first symptoms appear. You can also seek help from an orthopedic trauma surgeon at the first professional network of orthopedic salons.

How to avoid it?
With sedentary work and the absence of regular physical activity problems with the musculoskeletal system in the future are inevitable. Therefore, the simplest advice on how to prevent them lies on the surface - try to lead an active lifestyle, exercise. Exercise is what it is - you have to know the measure in everything! To relax the hands, do simple exercises during the day: clench and unclench the fingers into a fist, stretch them, make rotary motions with the hands and so on. Sometimes, in order to rest, it is enough just to relax the hands and shake them in the air. You can use special rubber balls with and without spikes for exercises. Twist them, squeeze them - in general, try to take active breaks from work during the day.

Choosing the right gadget
Computer mouse, phone should be chosen according to the size of your palm. When you use a mouse, your palm should rest firmly on your desk, not hanging in the air. Periodically use other tools, such as the touchpad. The phone should also lie comfortably in the hand, because there is a chance that carpal tunnel syndrome can provoke strain on the thumb. It has to be pulled and strained unnecessarily if the phone is not the right size for you. Now manufacturing companies offer a wide range of gadgets, so it's easy enough to find a comfortable device for yourself. But it is necessary to approach it responsibly to reduce the risk of problems in the future. You'd be surprised, but, for example, working on a "rough" mechanical keyboard, you can easily get arthritis of the joint, because in this case the phalanges of the fingers hit without cushioning and are injured.


How to get used to an orthopedic pillow
How to get used to an orthopedic pillow

Unlike the usual down-filled pillow, the orthopedic pillow is able to provide an effective level of support and comfort. An orthopedic pillow maintains the correct position of the spine during sleep and rest, reduces neck and back pain, and helps you get a good night's sleep.

However, if you have just purchased an orthopedic pillow and it gives you discomfort, do not rush to change it - your body must adapt to the new pillow.

Why might an orthopedic pillow seem uncomfortable?
Have you ever been unable to fall asleep for a long time in an unfamiliar environment, such as a guest or hotel?

Changing what we are used to changes the process of falling asleep and sleeping in general. The same applies to the pillow: when replacing it with an orthopedic pillow, you need to give your body time to get used to the product.

Incorrect posture, the habit of sleeping on too low or, conversely, too high a pillow leads to the fact that the body gets used to this position and cannot immediately "return" to the correct one. It takes time for the spine to change position from the usual to the physiologically correct position.

Already from the first day of use the pillow begins to work intensively on the body and correct it. Some discomfort during this period is completely normal: this is the adaptation process between the body and the orthopedic pillow.

How long does it take to get used to it?
In general, the process of getting used to an orthopedic pillow lasts a maximum of 10 days. The body stops feeling discomfort at 3 to 5 nights.

Remember: as with any orthopedic product, the body goes through a process of getting used to it, so it is completely normal to feel some discomfort at first. The main thing is not to refuse to use the pillow. After getting used to the product you will notice and appreciate the completely new quality of sleep.

Take care of yourself - trust your sleep to the experts!

How do I choose a wrist orthosis?
How do I choose a wrist orthosis?

The human hand is regularly subjected to a variety of stresses. Because the wrist joint is thin and fragile, it is easy to injure it, even in normal, everyday conditions. Often, problems with the wrist joint occur in people whose activities involve repetitive movements of the hand.

Causes of pain in the wrist joint:

Hand and forearm injuries;
Tunnel syndrome;
Excessive stress on the hand;
tendinitis and tendovaginitis;
recovery from surgical interventions performed on the hands and fingers;
rheumatoid arthritis;
de Kerwin's disease;
coronary heart disease;
osteoarthritis (osteoarthritis);

For the prevention of injuries, for early recovery after them and in chronic pathology of the joint, experts recommend wearing wrist orthotics in the complex treatment.

The functions of orthopedic products for the wrist joint

Prevents deformities of the wrist joints;
provides a stable position of the wrist;
provides the necessary compression;
prevents the aggravation of painful joint conditions;
Assists in the immobilization of the injured area.

What is a wrist orthosis
A wrist orthosis or bandage is an orthopedic device designed to fix the joint and restrict movement of the joint and surrounding muscles. In addition to the name "orthosis" or "bandage," you may also find the definition of "wrist braces."

Types of orthoses (bandages) for the wrist joint:


Soft. Provides easy fixation of the joint and adjustable compression. Allows movements, the palm of the hand remains free to allow for wrist grip, and cushioning inserts over the styloid process provide comfort when wearing the orthosis.

Semi-rigid. Designed to relieve wrist pain and stress in cases of injury, tendon inflammation or arthritis. The orthosis relieves pain, relieves tension and has a stabilizing effect during movement.

Stiff. Great for use after trauma or surgery to the wrist joint or for conditions such as "mouse syndrome" or carpal tunnel syndrome. The orthosis preserves the immobility of the hand, but retains the ability to move the grip and helps prevent unnecessary mechanical stress.

How to choose a wrist orthosis
It is best to have your orthosis chosen by a doctor. Only he will be able to determine the degree of fixation and level of compression needed for you. And in order to correctly choose the size of the product, you should measure the wrist circumference (wrist circumference in centimeters is measured for the right and left hand separately).

The material of the orthosis is another important selection criterion. Elastane has heat-preserving properties for better blood circulation and rapid recovery. Nylon ensures high durability of the orthosis, and spandex is airtight and fully conforms to the contours of the wrist.

How to wear a wrist orthosis correctly
Wrist orthoses, bought to prevent possible injuries, are put on just before intensive work, loads on the hand, training, etc.

If an orthosis is prescribed for the treatment of a disease or pathology, the period of wearing is determined by the doctor. Keep in mind that not all orthoses are suitable for both the right and left hand. It is necessary to clarify this point before purchase.

What is a herniated spine?
What is a herniated spine?

Intervertebral hernia is a serious disease, which can be caused by trauma or excessive strain on the spine. It is very important to seek medical help in time, try to treat yourself categorically not, because it can lead to unfortunate consequences.

At the initial stage of the disease, hernia may not bother you in any way, but if not detected in time, it can progress and significantly reduce the quality of life.

Causes of the disease
Intervertebral disc herniation is considered a neglected, severe stage of osteochondrosis. However, there are many other reasons for the occurrence of hernias:

Lifting heavy weights;
prolonged sitting;
weak back muscles;
bad posture (scoliosis, kyphosis, lordosis);
Genetics and heredity;
individual anatomical peculiarities.

What does a herniated spine look like?
Intervertebral herniation often occurs in the lumbar spine, where the lumbar vertebrae and, respectively, the intervertebral discs are located between them. The disc consists of a soft center (nucleus) and annular connective plates (rings), which have a hard and fibrous structure. When an intervertebral hernia occurs, the integrity of the ring is compromised and the disc bulges (forward, downward, upward, backward) into the spinal canal.

How to treat a herniated spine?
A consultation with a specialist is the first thing to do. What kind of doctor treats a herniated spine? It is an orthopedist or neurologist who will gather your medical history, examine you, and ask questions about the nature of your pain and its intensity. An experienced specialist will be able to make a preliminary diagnosis based on the examination and neurological examinations (which help identify reflex abnormalities, localization of pain sensations). The patient is then referred for more serious examinations - CT and MRI. These are important examinations that will help to see not only the hernia itself, but also the condition of the surrounding tissues.

Spinal hernia, alas, is not an uncommon disease, which is why the question "How to treat it?" is so popular. If you seek help immediately, in the initial stages of the disease, you can be limited to conservative methods of treatment, which include:

medication therapy;
Extension of the spine;

What can't I do if I have a herniated cervical spine?
In the presence of intervertebral hernia, it is possible and necessary to do sports (not in the acute stage), but you should choose only certain types of activity. Doctors advise against overloading the spine and engaging in certain activities that can provoke a worsening of the disease:

Running. All cases are individual and everything depends on the stage of the disease. But active running can aggravate the disease and lead to an even greater displacement of the vertebrae.
Lifting weights. Weights of domestic or sports load are contraindicated. If it is impossible to avoid the situation when you have to carry heavy bags, then you should warm up all muscle groups and make sure they are warmed up. Also remember that you must lift weights in a half-sitting position, in order to protect both the back and the knees.
Do not make any sudden movements. With any disease of the spine, and with a hernia especially, you must always be careful and take care of yourself. Sharp turns or bends of the body can be dangerous and cause severe pain, so all movements should be meaningful and unhurried.

Braces and orthoses for intervertebral hernia
With a herniated disc, any movement causes severe pain. To avoid acute pain, doctors usually recommend wearing special corsets to fix the lumbar spine. The doctor may be able to choose the right corset. For intervertebral hernia, corsets should not be rigid.

Post-traumatic rehabilitation
Post-traumatic rehabilitation

Everyone knows that a limb damaged by trauma needs fixation.

If the joint is properly and functionally positioned, there will be less stress on it.

The standard of medical care and rehabilitation of patients with injuries of the musculoskeletal system after therapeutic manipulations (skeletal traction, plaster immobilization, surgical interventions) is a single complex of functional restoration of the injured part, the results of which determine whether the patient can maintain a habitual lifestyle during treatment.

A plaster cast was until recently considered a panacea. But in modern medicine, orthoses are now widely used. Sometimes they replace the cast in the sequence of rehabilitation measures, and sometimes they replace it completely. Orthotics reduce complications from musculoskeletal injuries and surgeries.

Why and how can an orthosis replace a plaster cast?
Fixation of an injured segment with a cast immobilization involves complete immobility of the limb. The injury requires rest in order for the fractures to heal safely or for the tendons and ligaments to regenerate. The purpose of the plaster cast is to ensure immobility of the injured limb and create a functionally advantageous anatomical position of the joints. This is done to ensure that false joints do not form, that fractures are properly fused, and that joints move freely (contractures).

Rehabilitation and recovery after a prolonged plaster cast on large joints presents serious difficulties:

No access to the joint to monitor its condition and perform therapeutic manipulations during the early recovery period;
Muscle atrophy caused by long periods of immobility;
swelling of various parts of the limbs from the plaster cast due to compression of soft tissues;
inflammatory reactions of the skin under the cast, etc.
Orthoses before or after surgery on large joints are a gentle method of managing patients, eliminating the above complications and difficulties.

What risks are encountered in the rehabilitation process after a cast is removed?
Rehabilitation after a cast is just as serious as immediately after an injury. The recovery of physiological joint mobility after the removal of the plaster cast takes place under the influence of gravity (own weight and load on the joint) and physical activity (joint mobility). However, it lasts several months, during which dynamic control of the supporting function of the limb is necessary.

The recovery process is influenced by the presence of ligament and muscle tension forces, areas of contact and interaction forces of the articular surfaces, which are unusual in nature and are caused by the restructuring of the lever mechanism of the bones of the skeleton.

The rehabilitation process begins when the shape of the joints is no longer physiological, but damaged and weakened. Then compensatory mechanisms in the form of intensification of interactions of the lever structure of the musculoskeletal system to unload the damaged segment and compensate the supportive function of the diseased segment by the healthy one are activated.

When is an orthosis used instead of a cast?
Modern medicine calls the functional articulated orthosis a much more convenient device for fixing the injury site. Its main advantage is that it can be used effectively at different stages of treatment.

Immediately after the injury, the orthosis works like a cast, because it is placed in full immobilization mode. Then, as the patient recovers, the mobility of the orthosis increases, providing gradual development of the injured segment.

After the orthosis, you don't have to learn to walk again, as after the cast, because mobility is constantly built up during the treatment process.

If the trauma area is gradually and gently loaded at a certain moment, it improves blood flow and trophicity, which speeds up the healing process.

There are injuries and diseases in which anatomical features make it impossible to use plaster immobilization. Orthoses, on the other hand, are universal.

How can an orthosis help after a cast?
After surgery and a cast, the patient is in dire need of a comfortable recovery environment. The use of orthotics during this period will significantly reduce the duration of the cast immobilization and facilitate the rehabilitation period. Thanks to orthotics, the following is achieved:

An additional biomechanical point of contact with the joints, contributing to unloading;
Restoration of the physiological form of the damaged segment;
simulation of the full axial load (with the help of articulated or axial orthoses).
It is important to note that the main criteria for successful orthotics are:

reduction in neurological status;
A subjective feeling of comfort that appears in the patient in the course of rehabilitation;
A quantitative (objective) assessment of the musculoskeletal system in dynamics.

Compression hosiery in summer: yes or no?
Compression hosiery in summer: yes or no?

How we want to show off beautiful legs in summer! To forget about tights, socks and stockings... And compression hosiery for the prevention and treatment of veins and even want to put away in the closet until the cold time.

Indeed, is it possible to refuse wearing compression stockings for the summer period? Learn in our article.

Let us not delay. It is important to wear compression knitwear all year round. And the sultry summer is no exception.

We tell you why.

1. Compression knitwear protects leg veins in hot weather
The fact is that when the air temperature is high, the vessels dilate to maintain an optimal temperature balance in the body. As a result, the tone of the veins decreases and the blood circulation slows down. Thus, blood stasis develops, which can manifest itself as discomfort in the legs, swelling and other symptoms of vein diseases. Compression knitwear prevents the development of these unpleasant phenomena by stimulating the venous circulation.

2. Compression hosiery helps to get rid of the symptoms of vein diseases
Venous outflow and venous stasis develops in the legs when vein diseases occur. Therapeutic compression, acting on the limb, accelerates the speed of venous blood flow, corrects the work of the vein valves, helps the muscles "pump" blood to the heart, as well as improves the function of the microvascular bed. As a result, compression knitwear effectively eliminates swelling, discomfort in the legs and other symptoms of vein disease.

3. Thanks to compression knitwear summer travels with maximum comfort without unpleasant consequences
It's summer, so it's time to travel! On the road can not do without compression stockings. It is important to wear them when traveling, when the pressure fluctuations during takeoff and landing lead to changes in the oxygen exchange (oxygen decreases in the blood) and in the circulatory system (blood clots)

A few tips for wearing compression stockings in the summer

In hot weather the process of putting on stockings can be more difficult than in cold weather. A special spray can be purchased for faster and more comfortable donning. In summer, sweating increases, so it is important to wash compression garments every day - in a delicate mode at 40 ° C.

Thus, compression garments can and should be worn in summer. The main thing is not to neglect the care of the product.