Kenapa TUMIT KAKI SAKIT Lepas bangun tidur?

Salam @akufisio, video kali ini saya menerangkan 1) Bagaimana tumit kaki anda boleh sakit lepas bangun tidur 2) Tanda - tanda anda mengidap sakit tumit 3) Cara paling mudah nak rawat dirumah. Tips rawatan yang ke2 sangat senang anda nak buat. Tonton video sehingga habis supaya anda tahu cara nak merawat dia macam mana. ADA PERSOALAN NAK TANYA? Comment persoalan anda dibawah, InsyaAllah saya akan bantu jawab ketika berkelapangan. Senior Physiotherapy: Muhamad Shahril Bin Senan @akufisio Video Sponsored by: https://erobarn.com/ Fb & Ig: @akufisioofficial Blog: https://akufisio.blogspot.com/ Background Music by: https://www.bensound.com/

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WOW! Mudahnya Nak Atasi BENGKAK KAKI!

Salam @akufisio, video kali ini saya menerangkan 1) Kenapa terjadi masalah bengkak kaki? 2) Tanda - tanda mengenalpasti bengkak pada kaki? 3) Cara paling mudah nak rawat dirumah. Tips rawatan yang ke2 sangat senang anda nak buat. Tonton video sehingga habis supaya anda tahu cara nak merawat dia macam mana. ADA PERSOALAN NAK TANYA? Comment persoalan anda dibawah, InsyaAllah saya akan bantu jawab ketika berkelapangan. Senior Physiotherapy: Muhamad Shahril Bin Senan @akufisio Video Sponsored by: https://erobarn.com/

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SAKIT LUTUT? Nak rawat guna ais atau air suam?

Salam @akufisio, video kali ini saya menerangkan 1) Jika sakit lutut nak rawat guna rawatan yang sejuk ke panas? 2) Bila masa nak guna rawatan sejuk ? Bila masa pula nak guna rawatan panas? 3) Cara paling mudah nak rawat walaupun berada dirumah. Wajib tonton sampai habis. ADA PERSOALAN NAK TANYA? Comment persoalan anda dibawah, InsyaAllah saya akan bantu jawab ketika berkelapangan. Senior Physiotherapy: Muhamad Shahril Bin Senan @akufisio Video Sponsored by: https://erobarn.com/ Fb & Ig: @akufisioofficial Blog: https://akufisio.blogspot.com/ Background Music by: https://www.bensound.com/

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Skafulonar Ligament Injury

Skafulonar Ligament Injury and what you need to understand?

Bismillahirahmanirahim ,The scafolunar ligament, as the name implies, is a ligament or connective tissue that connects the scaphoid bone and lunatum bone. These ligaments make both bones stable with each other as long as the wrist movements bend up and down. This ligament is one of the wrist ligaments that is often injured. The mechanism of injury to the ligament resembles the mechanism that causes TFCC injury, which relies on the hand when falling. If a TFCC injury causes pain on the side of the little finger, the scafolunar ligament injury causes pain in the center of the wrist.
         The diagnosis of torn scafolunar ligaments is established through physical examination, x-rays, and other imaging such as MRI. Generally, the scapholunar ligament tear will cause the scaphoid bone to spin away from the lunatum bone, which will be seen as the distance between the scaphoid and lunatum on X-ray examination.

       The distance between the two bones resembles the distance on the two front teeth as actor Terry Thomas. This 'Terry Thomas' sign shows chronic and more severe tears, which cannot be corrected by a simple procedure. Ideally, the diagnosis of skafolunar ligament tear is confirmed before the 'Terry Thomas sign' is seen. Scafolunar ligament tear is also not rarely detected during arthroscopic procedures for diagnosis or treatment of other conditions in the wrist. Scafolunar ligament repair can be done through arthroscopy. Arthroscopy is a diagnostic and therapeutic action that aims to see (-copy) into the joint (artros-) to repair any damage found. Arthroscopy is done by making a small incision and then inserting a pencil-sized device consisting of a camera and lamp to see the structure inside the joint. The device is then connected to the monitor so that the doctor and patient can see the inside of the joint. To repair torn ligaments, doctors usually perform a reconstruction procedure to connect the torn ligament.
     untreated scafolunar igaments will cause instability in the scapholunar joint. Chronic instability will cause changes in the wrist joint, known as SLAC (scapholunate advanced collapse), where the scafolunar ligament injury causes weakness of the thumb side of the wrist.

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The disturbing Bunion

Bunion is not dangerous but disturbing in your daily life

Do you have the habit of using shoes of a narrow size or using high heels?
If so then you might want to reduce the habit because using shoes that are too narrow can cause abnormalities in the toe bones called bunion.Bunion is a condition in which a person's thumb bone is pushed toward the other toes, resulting in the appearance of a bulge. This abnormality is a lump with a big toe. The result of this disease is the emergence of pain that is felt when walking or when wearing narrow footwear or shoes. To find out more about this disease, you can search more fully here

The Meaning of Bunion
Bunion is a disease or abnormality in the form of a person's big toe. This abnormality in the big toe occurs when the hump in the foot increases and develops at the bottom of the big toe, causing the big toe to be pushed forward and sideways to the other toe.

The factors that will caused Bunion
     Bunion will begin to form when the condition of balance in the joints found on the toes and soles of the feet experiences interference or pressure. From this disorder can cause the joint to become labile or unstable and eventually will experience a bunion so that the position of the mother's toes becomes tilted towards the other toes. Habits such as using shoes that are not right and also do not match the feet can cause bunions that interfere with the work of the foot when walking.
    Shoe sizes that are too narrow can cause the fingers to be pressed in one particular direction so that they can push for the appearance of this bunion.
In addition to the use of shoes that are too narrow, bunion can also be caused due to trauma to the foot and the results of medical conditions or congenital birth. Someone who has a job like ballet also has the risk of developing this disease.

The Ballet Foot.

Other symptoms of Bunion
      Symptoms that arise from generally not felt by all sufferers. However, some who have reported that the most felt symptom of this disease or abnormality is the emergence of pain that is felt directly from giving pressure to the feet when used for walking. The pain is similar to the condition Sprains and have similarities with this disorder because it can cause widening in the big toe.
However, the swelling due to sprains will gradually shrink and then the big toe will return to its previous size.
       In bunion, even though the swelling begins to shrink, the thumb on the foot has an abnormality in its shape. This can occur because of the widening of the big toe caused by widening that occurs in the leg bones. In addition, other symptoms that are seen are the occurrence of dilation in the joints. Widening of the joints does not only result in abnormalities in the form of the big toe which looks bigger but the appearance of the entire leg which also has abnormalities in the shape of the foot.

The treatment for Bunion.
      Treatment that can be done to overcome bunion can be done alone at home. The first thing that can reduce the discomfort in the affected part is to add a cushion on the outside of the toe so that it is not susceptible to pressure in large quantities from the footwear used. The second thing you can do is to wear shoes that are larger than the size of your feet. This is certainly very suitable because the cause of the emergence of this disease or disorder is because of the habit of using shoes that have a narrow size.
        The third thing you can do is compress the affected part using ice. And for the last thing you can do is avoid using shoes that have rights that are too high or high heels. Of course, this last thing deserves special attention for you women who like to use shoes with high heels. Even so, the various therapies described above have not been fully able to treat bunion. Therapy is needed by using drugs so that it can relieve or reduce the pain that arises when walking.
If it cannot be overcome, surgery is the last resort suggested by the doctor to restore the joint as before. wallahuaklam.

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Prevention of uric Acid (Gout)

Prevention of Uric Acid

Bismillahirahmanirahim,
In My previous Blog regarding of uric acid i was thinking to add another important info on how to prevent and control your uric acid in a safest and effective way. For our understanding prevention of uric acid can be done with diligent uric acid levels control in your blood. In the human body system are complex and intelligent but high blood glucose deposition in the blood, which can not be excreted by the kidneys, will turn into a monosodium urate crystalline which gradually attacks the joints and tissues around it to cause uric acid disease.

So we back to the simple question ,How to prevent gout disease:

• Make sure you understand on how to make your routine control of uric acid levels in the blood (especially people with risk factors for gout, men over 30)
• Try and avoid foods that contain lots of purine substances such as meat, offal, some types of nuts and vegetables
• One of the hardest way in mental for human is weight control to avoid obesity with diligent exercise
• To make sure we are maximize kidney health (drink plenty of water) to prevent complications of uric acid
• avoid alcohol and cigarettes in your life.

But in other facts If you already have uric acid, there are some uric acid treatments that focus on:

• relieve symptoms of gout
• prevent recurrent attacks by lowering uric acid levels through drugs

On the prevention action the most important fact and things you can do when a gout attack occurs, as a form of uric acid prevention:

1. is to make sure you see your doctor if an attack of gout strikes as you can get pain medication that has been prescribed for you by the Dr.
2. The easiest and cheap way is Rest. The best thing you should do when an attack of invading gout is to be on your mattress.
3. Cover the ice cubes on areas of pain / swelling to reduce pain due to joint inflammation.
4. when you have an acute pain make sure you Letting the pain / swelling area open. In patients with acute uric acid, even touched light objects such as cloth will cause tremendous pain.
5. Mind control and stable emotional is one of the best for you to be patient in the face of pain that is attacking you. 
6. Most common case the pain lasts only a few days, so be patient and do not forget to take prescribed medication and avoid any massage and heavy activity during attacking period.

From my experience as Physiotherapist many uric acid sufferers experience uric acid attacks within 2 years, followed by a second attack that occurs after 10 years and it was shown in some clinical experience by patient. The attacks are unpredictable, but you should immediately consult a doctor if the attacks come frequently. The faster handled, the better it can be prevent and avoid . Wallahuaklam.

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Physiotherapy and Uric Acid

Causes of Uric Acid

Bismillahirahmanirahim,         
Yesterday i have one of my uncle had came and visited me ,he had a bad of history of GOUT and today in my blog , i want to sharing some info regarding of the Uric acid. for our understand the cause of uric acid is the buildup of uric acid in the body derived from the breakdown of purine substances.The puurines are obtained from our own bodies and from food.
 Meat, beans, liver, offal is a source and rich of purine substances. For that, the more consumption of food with purine substances automatically it will increase the total purine substances in your body. When excessive consumption is taking, these uric acid deposits turn into sharp crystals of Monosodium Urates and invade the joints and surrounding tissues. Under normal conditions for the normal person the uric acid can dissolve in the blood, passing through the kidneys and out of the body in the urine.

Uric acid can form in the blood when:

1. increasing and excessive uric acid levels
2. Weak or Unhealthy kidneys that can not get rid of the amount of uric acid produced.
3. Over and high intake consumption of foods with high purine content.

In some of the case when uric acid levels in your blood are high, this is commonly called hyperuricemia. Precipitation of uric acid that can not be removed from the body by the kidneys will increase a form monosodium urate crystals in your blood or kidneys that result or causing a uric acid or kidney stones.

 A person's who had a risk factor for developing gout is when:

1. Have a history and heredity of family member with the same disease.
2. Is a man as it more attack on Male compare Female.
3. Overweight and obesity
4. Drinking too much alcohol.
5. Eat too much purine rich food.
6. It has an enzyme defect that makes it difficult for the body to break down purines.
7. Has history had an organ transplant.
8. Using some medications such as diuretics, aspirin, cyclosporine, levodopa.
9. Consume vitamin niacin intake in daily life.

So for our understanding and prevention action taken i would say many of the symptoms of uric acid can be diagnosed before it is too late, such as swelling of the big toe, fingers, and other places associated with your small or large joints.Common of the Joint pain is also one of the most frequent symptoms of uric acid. This pain is caused by inflammation due to the formation of sharp crystals of uric acid deposits that invade tissue around the joint especially when it happen it also can cause a warm and redness colour on affected joint. Although not all people with high uric acid levels in the blood suffer from gout, one way to protect the joints and prevent gout disease is to reduce purine-rich foods and exercise regular control of your uric acid levels. wallahuaklam.

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Bone spur Prevention

How to deal with calcaneus spur at your foot ?

Bismillahirahmanirahim , Today i had attend one of the patient who are suffering the foot pain more than 3 month , he always complain the pain is persist and not become better even he had take a pain killer to deal with it.
when he meet me , when i view his X- ray , i had noted some small bone spur had been develop on his foot and in term of medical , i was called Bone spur .
In general condition ,The calcaneus spur means the hardened part of the bone into a spur that can been affecting at your foo. As for patient understanding, calcaneus spur is the formation of small bones like a spur on the heel that can be compress and hit to your tissue of foot when you put a loading weight on it as for example you walking and standing.
       I had explain to the patint that is the exact cause of calcaneus spur remains uncertain and it contributing with a lot of factor . However, many medical experts have argued that this condition is associated with long-term trauma or collision and frequent frequent frequency on the heels of youth. Therefore, sponge calcaneus is associated with athletes. Some even mention if this condition is a disease of athletes. But the assumption is not absolute right as Athletes are rarely found calcaneus spur in their live even their of season.

     In connection of your question, if you have been diagnosed with calcaneus spur by a Dr or Therapist , there are several ways you can take it to overcome it and deal with a proper guideline. The most commonly recommended way is to cope with non-steroidal anti-inflammatory pain medications (NSAIDs) of many types and brands on the market that can be provided by the Dr and Specialist.
Other ways such as physiotherapy or the use of heelcup (viscoheel), the soles placed in sandals or shoes can be taken , and i also will suggest to the patient to had a treatment with using Ultrasound therapy and Laser therapy for management to the pain.

In the acute phase, it is recommended to frequently compress the heel with ice to reduce swelling and pain. Do it twice daily, morning and evening.
if you want to know more here the exercise you can improve in that
PLANTAR FASCIITIS EXERCISE

If after two treatment sessions and you still feel pain, The Dr can be given injections on the heel. This injection is only done in patients who already feel very pain in the heel and not ease with the conventional method.

    However, it must be remembered the side effects of the injection on everyone. Patients are not recommended to inject more than three times a year as their is have an evidence that can cause an rejected of medication .If the complaint persists, you may contact an orthopedic doctor for further treatment wallahuaklam.

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Bone Healing timeline

Stages - the process of bone healing

Bimillahirahmanirahim , Today entry in my blog is regarding of one question i get from my patient ,it is about the time frame of the healing fracture on bone. The healing rate and ability to remodel on broken bones vary for each person and depending on the age, health, type of fracture, and bone involved. For example, children are able to heal and remodel their fractures much faster than adults.

Below here is the simple info regarding a time phase of bone healing.
While the average healing time fractures for each type of bone,

1. finger bone: 3 weeks (FINGER)

2. bone metacarpals (palms): 4-6 weeks  (PALMS)

3. Distal radius: 4-6 weeks  (UPPER  FOREARM )

4. bones of the forearm: 8-10 weeks (FOREARM)

5.the humerus (arm bone above): 6 - 8 weeks (SHOULDER)

6. femoral neck: 12 weeks (HIPS)

7. femoral shaft: 12 weeks (HIPS)

8. the tibia and fibula (BONE OF LOWER LEG AND SHIN ): 10 weeks

9. Ankle Bone : 6 Weeks

10. Rib Fracture :6 weeks

The conclusion i can explain is not all types of fractures require surgery, to find out whether surgery is necessary or not, physical examination is required by the doctor and investigation in the form of a X-ray photo. The X-ray photo is important to determine whether the broken bone position is correct or not, with this result its help to give an idea to take appropriate steps in treating broken bones.

wallahuaklam.

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Causes of Rigid Neck After Waking Up

Causes of Rigid Neck After Waking Up 

Bismillahirahmanirahim , i have a one question that can give you a reason to understand regarding your neck ,Have you ever felt a stiff neck after waking up? It is usually characterized by pain and difficulty moving the neck, especially when you try to turn your head to the right or left side. Not infrequently can be accompanied by headaches, neck pain, shoulder pain or pain in the arm.

A person may experience a stiff neck when you wake up in the morning or after doing heavy activities. Rigid neck or pain when moved after awakening is also known as Stiff and tightness neck.

In many cases, the pain and stiffness of the neck can disappear naturally within a week. However, in rare cases, it may indicate the need for rapid medical evaluation. Therefore, you should be more vigilant and know early on what causes the stiff neck after waking and how to overcome it, so this does not happen repeatedly to you.

The Factors can Causes of Rigid Neck After Waking Up

1.Shape and Position Pillows 
You should pay attention to the shape and position of a good and comfortable pillow when sleeping, it is very important that you do not need to feel stiff neck and pain when waking up. In addition to comfort in sleep, the main function of the pillow is to maintain balance on your neck, in order to prevent problems such as awakening with a stiff neck. Use a pillow that is neither too thick nor fluffy nor too flat or deflated. Pillows that are too thick or fluffy can cause your neck to be too high and if it is too flat or deflated, the neck is in an uncomfortable position because it is too low. Ideally, use a pillow made of soft foam or cotton that can balance the position of your neck during sleep. No need to bother to measure how many corners, when you feel comfortable that's the right size for you. Especially for those who sleep on your side, make sure that your spine is not curved due to pillows that are too low or high.

2.Sleeping Position 
In addition to pillow problems, sleeping position also plays an important role. The wrong sleeping position can cause a stiff neck after waking up. To avoid this generally doctors suggest to sleep sideways (to the right or to the left) with a comfortable support. Sleeping on the back can also be an alternative. In addition to preventing neck stiffness, sideways sleep (especially the right side) has many health benefits such as keeping the stomach contents in a stable position, reducing the burden of the heart, resting the stomach, maintaining the health of the lungs and others. For Muslims, this has been recommended in the sunnah of Prophet Muhammad SAW.
you can follow read this Best Tips for Good sleep.

3. Muscle Tension 
Do You? The main cause why stiff neck and pain are muscle tension or sprain. Specifically, the levator muscle of the scapula that is on the right side of the left of our neck is prone to injury. The levator muscles of these scapula connect the cervical spine with the shoulders controlled by the third and fourth cervical nerves.

4.Neck Arthritis 
Arthritis of the neck or also known as cervical osteoarthritis, is a common age-related condition that affects the joints and spinal cushions in the neck. The disease is caused by the wear and tear of cartilage and bone found in the cervical spine. Mostly because of the age factor, and can be caused by other factors as well. Symptoms may include neck stiffness, shoulder pain, extreme numbness of hands and feet. For the treatment can be done by taking drugs and also physical therapy (physiotherapy). try to read this Possible Causes Of Neck Pain and Headaches .

5. Pinched nerve 
Pinched nerve occurs when there is pressure (compression) that naturally in the neural network surrounding. Usually people with advanced age are more prone to this condition because the spinal discs are starting to become more rigid. This pain can be removed with painkillers, but for more serious conditions therapy or surgery is required.

Other Possible Causes
There are several other possible causes of stiff neck after waking up:
*Muscle cramps. This can happen in any part of the body, including the neck. When this happens, it will cause muscles to contract and stiffen.
* Fibromyalgia is a pain in the whole body that involves joints and muscles, which can cause a stiff neck. This disease can be experienced by anyone and can occur in the long run.
*Meningitis is an infection that affects the fluid around the spinal cord and brain, the disease is very serious and can result in death. Rigid neck, headache and fever are common symptoms of this disease.
* Experiencing excessive stress or anxiety, causing tension in the neck.
*Too long to bend over looking at a computer monitor or cell phone.

in the next chapter i will include the TIPS how to deal and manage the Rigid neck after wake up wallahuaklam..

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Push Up Benefit in Human body

The Amazing 15 Benefits of Push Up for Men and Women

Bismillahirahmanirahim ,Benefits push up is great for men and women who want to strengthen the muscles of the body. Exercising is one way to maintain health and fitness. And if you want a sport that can provide benefits to every part of the body, then push-ups is one of them.

You just need to do a push-up correctly to avoid injury. To prevent the wrist hurt, for example, could not hurt you holding a dumbbell in each hand, rather than placing the palms directly on the floor. Put both hands wider than shoulder, and right aligned under shoulders

Meanwhile, to prevent injury to the spine or back, I am suggesting the body should be in one straight line when the push-ups, ranging from head, neck, hips, ankles up.

Another thing that is equally important is to do it slowly. What matters is not how many push-ups you are able to do, but if the movement is correct or not. After the body straight, slowly lift the body away from the floor and take it down again without changing position. If the difficulties in the beginning, then you can do that using a traditional push up both knees as a pedestal. In practice, this sport is also easily modified. No need to use the floor, you can also use the wall as do standing push-ups. Push ups can also be combined with other movements, such as burpees that combines push-ups with a jump squats, and so forth.

Benefits Push Up

 1. Strengthen and Build Muscle in the Upper Body Parts

When doing push-ups, all the major muscles in the upper body will be trained, including chest muscles and triceps. Therefore if you want to strengthen these muscles, doing push-ups on a regular basis. Not only that, push-ups also help increase the production of HGH (growth hormone), which plays a role in building muscle mass. With a strong body and a solid, everyday performance, either in work or exercise, may increase.

2 .To help improve Other advantageous Body Muscles

Not only major upper body muscles, the benefits of push-ups can also be felt by other muscles such as the neck, shoulder / shoulder, biceps, thigh, hamstring, until the toes of which are very rarely practiced.

3. Improves your Body Balance

Compared to other endurance exercises, push-ups is one of the safest thing to do because the body is in a balanced position while doing so. Push ups do not like the bench press which limits the movement of the shoulder bone / shoulder, so it is not at all likely to cause pain due to an injury to the tendon in the shoulder joint.

  

4. To Prevent Neck and Shoulder Pain

Due to the muscles in the shoulder also moves when you push up, then the muscles circuit conditions will be more flexible and powerful that it cannot easily experience pain or injury.

5. Preventing Lower Back Pain

Push ups can strengthen the abdominal muscles, lower hips, and lower back, so that all can support the spine well. Because torso so stable, then lower back pain can be prevented. So if every day you often carrying or lifting stuff, then do this exercise on a regular basis to prevent lower back pain

6. Correcting your posture.

Want to keep your back straight in the right way? Just do push-ups, because this sport requires the individual person to straighten his back so it will remain upright when standing.

7. Strengthen the  Bones Tissue

Benefit push-up, this one is certainly very good, because this sport is one type of resistance training that utilizes the body weight. Just like other endurance exercises, push-ups can make bones stronger and healthier, especially the wrist to the shoulder. Push ups also keep the bones in order to remain solid thus preventing osteoporosis

8. Increase Testosterone Levels

A study published in the Journal of Strength and Conditioning Research revealed that testosterone levels will increase when the muscle fibre are trained. And if testosterone increases, the risk of osteoporosis, obesity, diabetes, and high blood pressure will decrease

9. Strengthen the Heart

Although not included cardio exercise such as running, push-ups but also beneficial heart healthy because it can stimulate blood circulation in the body. If the blood circulation smoothly, the work of the heart become lighter.

10.Helps Lose Weight

Push ups and other resistance exercises may not burn as many calories as aerobic exercise, but for this exercise builds muscle, the calories will burn faster. Push ups can also increase the speed of the body to metabolize that help you lose weight.

11.Practical and economical

 Benefits of push-ups next is this sport is cheap because it does not require any special equipment to do so. Additionally, you can do it anywhere, without the need to go to the gym

12.Increase Endurance Body

In addition to eating healthy foods, 4 healthy 5 perfect, the body must be active in order to increase endurance. By doing push ups on a regular basis, the body will be encouraged to strive for fitness so they can do it on a daily basis. Blood flow smoothly, then automatic defence cells in the body becomes active so not easy to get sick

13.Build Up Six Pack

Being stomach Six Pack If before your stomach is one pack, the benefits of push-ups can make it more macho "six-pack" or to be wonderful for women. Movement that helped push ups tighten the abdominal muscles will accelerate the burning of fat in the abdomen and the abdominal muscles as well as forming an ideal

14.Firm breasts

Having healthy breasts with ideal size and well-toned would be the desire of all women. Actually, the size can be formed if the texture is firmer, so useless sized if not tight. This is where the role of sports push-ups, do not believe? Please try!

15.The success of Diet Program

For those who are currently undergoing a diet to gain weight and ideal body shape, then push up is the right sport. Benefits push up the course will help burn fat in the body. Push up movement will burn fat especially those on the body of the muscles involved, such as the arms, shoulders, chest, abdomen, hips even.

So the conclusion is simple, Push up the benefits will only be achieved when done properly. The most important thing is the right way, not how much or how many time you are doing , so let get rids it.

wallahuaklam

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What is the Myalgia

Myalgia.

Bismillahirahmanirahim , Myalgia is the medical language of muscle pain, comes from the Greek, namely myo meaning muscle and algos which means pain. Therefore, myalgia means pain in the muscles or in the language of the people called by sore.The entire body is covered muscle, the muscle pain also can occur anywhere. Myalgia is a very common complaint, and almost everyone has experienced myalgia, muscle pain although the location varies, depending on the activity and its causes

For example, the office workers who often sit for hours in front of a table or a driver, often complain of muscle pain in the lumbar region. Construction workers or workers often complain of muscle pain in the shoulder area. The shopkeeper or sales often complain of muscle pain in the lower leg area.

What are the symptoms of myalgia?
Other symptoms that may accompany myalgia include:

•  Fever
•  swelling at the site of pain
•  Redness 
• Weakness Pain in the joints of the symptoms above, does not always appear all, this is in accordance with what is causing myalgia, for example when the cause is a common infection such as the flu or DBD, the complaint will be accompanying fever. Whereas when only fatigue, the symptoms of which minuscule only muscle pain and may limp. And so on.

What Causes Myalgia?

Muscle soreness can occur because of muscle at that location tense or stiff. Some things that can lead to painful muscle tension among others:

Too much use (overuse)

Activity is too much, especially using certain muscles, it will cause the muscles become sore. Activities that too many are not comparable with the supply of oxygen from the blood vessels, leading to the buildup of lactic acid in the muscles. Lactic acid is what causes the muscles to become sore.

Trauma or injury

At the time of physical activity with the wrong position can cause muscles to become injured, then painful. Muscle pain arising due to this trauma usually is local or on just one area.

psychological factors

muscle pain also influenced by psychological factors a person. The presence of stress or depression can cause a person to complain of muscle aches.

Disease causes myalgia

Muscle pain can also arise because it is influenced by a person's medical condition or the effect of a particular disease. As an example 

1. The existence of an inflammatory process or infection. If there is inflammation or infection, muscle pain usually spreads to the entire body. For example: when the flu because the virus infection, we can feel pains all over the body.
2. The presence of autoimmune diseases such as Systemic Lupus Erythematosus, Dermatomyositis and Polymyositis.
3. The use of certain drugs, such as statins, anti-hypertensive drugs ACE inhibitors, or narcotic cocaine.
4. Disorders of the thyroid gland, can hypothyroidism or hyperthyroidism.
5. Hypokalemia, where the levels of potassium in the body is low.
6. Fibromyalgia disease, where there is chronic pain.

How To Treat Myalgia?

Muscle aches usually gives good results with treatment that can be done at home. Some things you can do yourself to relieve muscle tension, whether due to trauma or too many activities including:

1. Resting areas of the body that feel pain Using pain relievers available commercially, such as ibuprofen or paracetamol 
2. Using topical creams to relieve muscle tension 
3. cold pack (or use ice water) in the areas of pain to reduce the inflammatory process 
4. Physiotherapy treatment
5. Exercise to relieve stress such as meditation or yoga 
6. not lift excessive burden especially in areas experiencing pain

In general, myalgia is not a serious medical condition, it can heal itself or use self-treatment at home. But if myalgia do not heal, the patient should immediately visit a doctor to look for the main cause of myalgia. Myalgia may be a sign that something is a problem in the body. Some of the conditions that must be considered include:

• Pain does not improve after a few days with treatment at home
• severe muscle pain appear suddenly, without any obvious cause muscle pain accompanied by redness, swelling, or increase in body temperature
• myalgias arising due to insect bites

How to Prevent Myalgia

If myalgia arise due to muscular tension or physical activity, then some steps can be taken to reduce the risk of myalgia, among others: 

• Doing stretching or stretching the muscles before and after physical activity Doing warm up before exercising and cool down afterward 
• Drink plenty of fluids to prevent dehydration, especially in when many activities of regular exercise, such as jogging, cycling, swimming, etc. 
• Avoid constant physical activity for too long. For example during long sitting at the computer or do chores, provide a maximum of 1 hour after a short time in between activities to stretch the waist muscles. 
• Do not stand still for too long, interspersed with the activity of a small walk.
•  Taking supplements or vitamin B complex.

As your info and knowledge ,with  thorough review of the patient's history and a complete physical examination can usually narrow the list of potential what is the causes of myalgia to a manageable few .For persistent or severe myalgia without a known cause, selected testing may be necessary to identify or exclude specific diagnoses and to direct treatment. Wallahuaklam..

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Human Posture pattern.

The Type of HumanPosture

Bismillahirahmanirahim..

The concept of human posture has different meanings to different persons:

·         To the orthopedic surgeon, it may be an indication of the soundness of the musculoskeletal system.

·         To the Kinesiologist, it is a measure of mechanical efficiency of muscles, balance and of neuromuscular coordination.

·         It is considered as the relative arrangement of parts of the body. It changes with the positions and movements of the body throughout life and throughout the day.

·         It is the attitude which is assumed by body parts to maintain stability and balance with minimum effort and least strain during supportive and non supportive positions.

Definition of  a “ Good Posture”:

·         A good posture is the state of muscular and skeletal balance which protects the supporting structures of the body against injury and progressive deformities, irrespective of the attitude in which these structures are working or resting.

·         Under these conditions, the muscles will function most efficiently and the optimum positions are afforded for the thoracic and abdominal organs.

·         There is no single best posture for all individuals. Each person must take the body he / she has and make the best of it. The “ good Posture” is the one that suits one’s own condition and the condition of the environment.

·         e.g. during attention. The normal posture will be erect, while in extreme fatigue, the normal posture will be that conserves energy.

·         The “good posture” is the posture in which the body segments are balanced in the position of least strain and maximum support.

Postural Control:

·         Postural control refers to the ability to maintain the stability of the body as a whole and body segments “against gravity” or  “movement of different body segments” or “changes in the supporting surface”.

·         Control depends on the integrity of nervous system, muculoskeletal system and special senses.

Types of Postures

Easy Posture

·         It is a good, symmetrical and balanced position though this position cannot be maintained for a long time.

·         The subject will therefore shift his weight in a swaying movement in order to prevent fatigue and to maintain a good circulation in the postural muscles of the legs when standing.

·         By alternating the main support from one leg to another, the muscles become periodically unloaded and relaxed.

·         The pelvic inclination is about 60°.

Fatigue Posture

·         It is asymmetrical or sagging posture. This position s relaxed and can be maintained for a long time as most of the body’s joints are in semi- flexion.

·         The load on the muscles will decrease and the energy expenditure is 10 % less than easy posture.

·         The pelvic inclination decreases due to posterior tilting of the pelvis.

Rigid Posture

·         It is called normal stellung posture or posture of attention. It doesn’t mean normal posture. This position cannot be assumed for a long time as most of body’s joints are in extension.

·         Therefore, the load will increase on the joints and muscles and the energy expenditure is 20% more than in the easy posture.

·         The pelvic inclination increases due to the anterior tilting of the pelvis.

Faulty Posture

·         Faulty relationship of the various body parts which produces increased strain on the supporting structures.

·         Inadequate balance over the base of support.

·         Postural deviations will occur with an increase or decrease of body curvatures and pelvic inclination.

Faulty posture leads to prolonged posture strain which causes

1.      Ligaments stretch which, if becoming permanent, will lead to joint instability increased faulty posture.

2.      Uneven pressure on joint cartilage which will cause abnormal friction, which in turn will lead to joint damage ,increased faulty posture.

SO MAKE A CHANGE 

    The conclusion to understand for Your Back is A healthy back has three natural curves: a slight forward curve in the neck (cervical curve), a slight backward curve in the upper back (thoracic curve), and a slight forward curve in the low back (lumbar curve). Good posture actually means keeping these three curves in balanced alignment , wallahuaklam.

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Exercises for after Breast Cancer treatment

Rehabilitation exercises after breast cancer treatment

Bismillahirahmanirahim , For this week i have been appointed to be one of the instructor to conduct an exercise awareness after a breast cancer treatment , as a physiotherapist i feel want to share some of the information and also guideline for helping the people to achieve their goal of recovery by doing an exercise.

Exercise is an important part of breast cancer treatment and recovery. Exercising the arm and shoulder after breast cancer surgery helps:

 • improve muscle tone

 • regain and maintain movement and mobility in the arm and shoulder

 • regain the ability to do daily activities

 • lessen side effects of surgery, such as pain, joint stiffness and swelling

• improve well-being in daily life

Rehabilitation exercises are also important after radiation therapy because this type of breast cancer treatment can continue to affect the arm and shoulder for several months. Exercises can help the arm stay flexible. It is beneficial to continue doing exercises for 2–3 months after finishing radiation treatment. Every woman is different and heals at her own pace. Some exercises, such as those that increase arm and shoulder movement, can be done soon – often a few days – after surgery. When the doctor gives the go-ahead, other normal activities can be started again.

General tips for exercising

·         Wear comfortable, loose clothing when exercising.

·         Try doing exercises after a shower when muscles are warm and relaxed.

·         Take slow, deep breaths when doing each exercise. Deep breathing helps fill the lungs completely and can also improve relaxation. Breathe in as much air as possible while trying to expand the chest and stomach like a balloon. Relax and breathe out slowly and completely.

·         Do the exercises until you feel a gentle stretch, but not to the point of pain.

·         Begin doing exercises and daily activities slowly and gently.

·         Do not over-exercise. Increased pain, discomfort and swelling are often signs of over-exercise.

·         Gradually increase the pace and level of activity. Aim to restore pre-surgery function in the hand and arm.

·         Prop up the arm with a pillow during or at the end of the day to help reduce swelling after surgery.

·         Report unexplained pain or swelling in the hand or arm to your doctor or physiotherapist.

The time frames mentioned below are only suggested guidelines. Always check with the doctor or physiotherapist before beginning to exercise. They will usually recommend when to start exercising and which exercises to do. The type of exercises that may be done will depend on the type of surgery performed. Exercise instructions can vary with the doctor, physiotherapist or hospital

First week after surgery

Typically, gentle range-of-motion exercises can be done the first 3–10 days after surgery or while the drain is still in place. Try to use the affected arm (the one on the same side as the area that was operated on) for light daily activities, such as eating, washing and combing your hair. Repeat these exercises 3–4 times a day. Do not make any sudden movements until the incision has healed and the drain has been removed

If surgery irritates nerve endings, there can be some soreness, numbness, tingling or a burning feeling on the back of the arm or the chest wall. These feelings may increase a few weeks after surgery, but you should try to keep doing the exercises unless there is increased swelling or tenderness. If you have these symptoms, tell your doctor. Sometimes gentle rubbing or stroking the area with a hand or a soft cloth can help make it feel better

Hand and Finger Pump

This exercise helps reduce swelling after surgery by using the muscles as a pump to improve the circulation in the affected arm (on the same side as the surgery). This can be done lying or sitting.

·         Lie on the unaffected side with the affected arm straight out in front of you, above the level of the heart (use pillows if needed). Alternatively, sit in a chair with good back support with the affected arm supported by pillows.

·         Slowly open and close the hand. Repeat 15–25 times.

·         Slowly bend and straighten the elbow. Repeat 15–25 times.

Shoulder shrugs and rotation

This exercise can be done sitting or standing.

·         Lift both shoulders up toward the ears. Hold for 5–10 seconds, then slowly drop them down and relax. Repeat 5–10 times.

·         Gently rotate both shoulders forward and up, and then slowly back and down, making a circle. Switch directions. Repeat 5–10 times in each direction.

Arm and shoulder lifts

This exercise can be done sitting or standing.

·         Clasp hands together in front of the chest. Extend the elbows so your arms are out in front of you, but your elbows are not locked.

·         Slowly lift the arms upward until a gentle stretch is felt. Hold for 1–2 seconds and then slowly return to the start position.

·         Repeat 5–10 times.

scapular and shoulder squeeze

This exercise helps improve posture and movement in the shoulder. It can be done sitting, without resting against the back of the chair, or standing.

·         Place arms at your sides with the elbows bent.

·         Gently squeeze the shoulder blades together. Keep shoulders level and take care not to lift up or shrug the shoulders. Hold for 5–10 seconds. Relax and return to the start position.

·         Repeat 5–10 times.

First stage of healing

It is important to start working on getting back full use of the shoulder as soon as possible. These exercises can be started as soon as the doctor or physiotherapist gives the go-ahead. Most women can start doing them about 3–6 weeks after surgery and after the drain is removed.

Remember  Do not lift anything heavier than about 5 kg (10 lbs) during this stage.

wooden stick exercise (3 positions)

This exercise helps improve the forward movement of the shoulder. You will need a “wand”, such as a broom handle, stick or cane, to do this exercise. There should not be any pain or pinching during these exercises – stop the movement if there is.

Position 1

·         Lie on your back with knees bent. Hold the wand in both hands (palms facing down), with hands shoulder width apart and elbows bent.

·         Straighten your arms and lift the wand over the head until you feel the stretch. The unaffected arm helps lift the wand. Hold for 1–2 seconds. Lower arms.

·         Repeat 5–10 times.

Position 2

·         Repeat with palms still facing down, but with hands slightly wider apart than the hips or shoulders.

Position 3

·         Repeat with palms facing up (under grip) and the hands hip width apart.

Scapular Winging it

This exercise helps improve movement in the front of the chest and shoulder. It may take several weeks of regular exercise before you can get the elbows close to the floor. If there is pain or pinching in the shoulder, place a small pillow behind the head, above the affected shoulder.

·         Lie on the back with knees bent. Clasp hands behind the neck with elbows pointed up to the ceiling. (If putting hands behind the neck is too uncomfortable, place fingers on the forehead with palms facing up.)

·         Move elbows apart and down toward the floor. Hold for 1–2 seconds.

·         Repeat 5–10 times.

Stand straight

This exercise helps improve posture and movement in the shoulder. It can be helpful to use a mirror to check your movements. It can be done sitting, without resting against the back of the chair, or standing.

·         Arms should be down at each side with elbows straight and palms facing the body.

·         Open the chest, gently squeeze the shoulder blades together and rotate thumbs so that the palms face forward. Hold for 5–10 seconds. Relax and return to the start position.

·         Repeat 5–10 times.

Finger climbing Wall 

This exercise helps increase shoulder movement. Try to reach a little higher up on the wall each day.

·         Stand facing the wall, about 5 cm (2 inches) away. Place both hands on the wall at shoulder level.

·         Use the fingers to climb up, or slide hands up, the wall until you feel the stretch.

·         Return to start position.

·         Repeat 5–10 times.

Shoulder Abduction

This can be done lying on the floor or on a bed.

·         Lie on back and extend arms out at the sides.

·         Move arms up to the head and down to the thighs and repeat (like making an angel in the snow).

Repeat 5–10 times

More advanced exercises

Once there is good movement in the shoulder, you can try more advanced stretches. By the end of this stage, there should be full movement of the affected arm and shoulder. Continue doing all of the exercises until both arms are equally strong and move easily. This may take 2–3 months.

Remember Do not lift anything heavier than about 5 kg (10 lbs) during this stage.

Alternate side bends

This exercise helps improve movement on both sides of the body.

·         Sit in a chair and clasp hands together on the lap.

·         Slowly lift arms over the head, keeping elbows bent slightly.

·         When arms are above the head, bend at the waist and move the body to the right. Hold 1–2 seconds.

·         Return to the centre, and then bend to the left. Hold for 1–2 seconds.

·         Repeat 5–10 times.

Doorway stretch open

This exercise helps increase shoulder movement.

·         Stand in a doorway and place each hand lightly on either side of the doorframe.

·         Slide hands up until you feel the stretch.

·         Return to start position.

·         Repeat 5–7 times.

Second stage of healing

Exercise during this stage (beginning about 6 weeks after surgery) includes gradually introducing strengthening and general conditioning exercises. Day-to-day household and recreational activities can be introduced gradually.

Talk to the doctor or healthcare team before starting a specific strengthening program or trying aerobic exercise (exercise that gets the heart and lungs working hard). Check whether there are any special precautions that you need to take. Report any pain, shoulder tightness or swelling in the affected hand or arm.

 When to start Strengthening ?

Slowly getting back to household chores, gardening or yard work are some of the ways a person can continue to build their strength after breast cancer surgery.

·         About 4–6 weeks after surgery, women can usually start strengthening exercises with light weights (500 g to 1 kg or 1–2 lbs).

·         An unopened soup can or a plastic bottle filled with water can be used instead of free weights (dumbbells).

·         Check with the doctor or physiotherapist to decide what weight is best. They can also suggest suitable strengthening exercises for the upper body.

General conditioning effect after doing exercise

Regular aerobic exercise will improve a person’s general physical condition. It can help with recovery and has many health benefits. Aerobic exercise can help:

·         improve cardiovascular fitness, which is how well the heart, lungs and blood vessels deliver oxygen to the muscles

·         maintain a healthy body weight

·         reduce stress and anxiety

·         people cope with cancer

Brisk walking, swimming, running, cycling, cross-country skiing and dancing are all examples of aerobic exercise.

Weight training and sports guideline.

Consider wearing a compression sleeve on the affected arm when doing heavy weight training (using more than 4.5 kg or 10 lbs) or strenuous upper body sports, such as tennis badminton and rowing

.So let exercise to help you regain back the function and also strength. Wallahuaklam.

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