ILIOTIBIAL BAND SYNDROME & Prevention :

ILIOTIBIAL BAND SYNDROME & Prevention :

Iliotibial band syndrome is inflammation of the iliotibial band on the outside of the knee as it rubs against the outside of knee joint. Most common in overuse injuries among runners. F>M

Causes:
• Running up and down stairs
• Prolonged sitting in cross leg sitting
• Inadequate warm up and cool down period
• Hiking long distance
• Excessive uphill and downhill running
• Weak glutes, quadriceps, core muscles
• Poor foot arch control
• Endurance running
• Worn out shoes

Prevention :
• Shoe modification
• Rest or decrease mileage for few days if the pain
already started to prevent further injury
• Walk half or quarter mile before running
• Run in the middle of the road where it is flat
• Avoid running on concrete surfaces
• When running on track change directions
repeatedly

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UPPER CROSS SYNDROME AND ITS CLINICAL PRESENTATION

UPPER CROSS SYNDROME AND ITS CLINICAL PRESENTATION : In UCS there is muscle imbalance due to long hours sitting in bad posture. In India, this problem is increasing in corporate employees due to bad posture and bad lifestyle. In Upper cross syndrome muscles that get tight are : Upper trapezium, Levator Scapula, Pectorals, Sternocleidomastoid, and muscles that get weak are Rhomboids, Lower Trapez ius and Neck Flexors. This muscle imbalance can create pain and dysfunctioning in the atlanto-occipital joint, Shoulder joint, cervical joint, cervicothoracic joint. A person with upper cross syndrome presents with neck pain, headache, shoulder pain, stiffness in the neck and at times tingling and numbness in hand. For any further advice/assistance call our expert @ 9811448365 expert clinician at Theracare sports injury clinic.

Best Home Remedies to treat Neck Pain

****Best Home Remedies to treat Neck Pain**** * Avoid using a thick pillow for sleeping. * Correct ur posture and take postural training from an expert Physiotherapist. * Use moist hot pack on the side of Neck and site of pain. * Take over the counter muscle relaxant or pain killer if u don't have any allergy or stomach issue or u don't have any systemic problem. * Do mild neck stretching exercises. * Do mild massage around the neck but not over the spine. * Get an X-ray done if pain persists for a long duration. * Consult a doctor if the pain is severe. For any further advice/assistance call our expert @ 9811448365 expert clinician at Theracare sports injury clinic.

Ways to prevent frozen shoulder

ways to prevent frozen shoulder** 1. Don't ignore shoulder pain and take right treatment for that. 2. Use hot pack if there is no swelling. 3. Don't sleep on the side where u have pain. 4. Keep ur shoulder mobile by doing mobility exercises in pain free range under the guidance of expert Physiotherapist. 5. Don't lift heavy weight. For any further advice/assistence call our expert @ 9811448365 expert clinician at theracare sports injury clinic.

PHYSIOTHERAPY

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