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Popliteal cyst, and check out Popliteal cyst on Wikipedia, Youtube, Google News, Google Books, and Twitter on Digplanet. Surgical fixation is most common when there is a significant displacement or malalignment present.
Rehabilitation post-surgery is fairly straight forward and is similar to the following nonsurgical treatment recommendations. Most collarbone fractures do not require surgery (particularly, if the fractured area retains its alignment). A general time frame for healing (with an initial return to function) is on average 6 weeks for adults and about 4 weeks for children. Depending on the severity of the fracture, you will likely have to limit the range of motion (ROM) of the shoulder to less than 70-80 degrees of flexion (forward) and abduction (sideways) motion.
The initial treatment to maintain ROM is to perform the pendulum exercise (as demonstrated in the picture on the left down below). Around the 2-4 weeks mark, you can begin to work on regaining full forward flexion by using an over-the-door shoulder pulley (as demonstrated in the picture on the above right).
As flexion improves (typically after the 4 weeks mark), then you can begin to work on all other motions of the shoulder. When there is weakness or dysfunction, it will cause rubbing of the muscle tendon on the bone.
Around the 8-12 weeks mark, you will likely consult with your physician to have another X-ray taken.  Once you’re cleared by your physician, you can slowly taper back into more strenuous exercises and a return to full activity. Disclaimer:  The Physical Therapy Advisor blog is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice. Aging well encompasses all of the following aspects of our being: physical, mental, emotional, and spiritual.
The purpose of The Physical Therapy Advisor web site is to assist you by addressing the physical component in your successful aging journey.
Walking as exercise and generally walking more during the day should be considered the first line defense in slowing the aging process and maintaining functional independence.  For more information on the benefits of walking, please refer to Why You Should Walk, Not Run and Why Walking is Critical for Your Health. The first step in adopting a new healthy behavior is to envision and feel what it would be like as if you had already adopted that new behavior. Although all muscle fibers decline some as you age, the fast twitch (Type II) fibers show the most declines. Strength training is a critical component to maintaining and growing additional Type II muscle fibers.
Perform your cardio activity in short bursts (ranging from 30-60 seconds at a time) followed by a one to two minute recovery. If you feel unsure as to how to safely perform this type of training, please seek the help of a competent cardiopulmonary trained physical therapist or exercise physiologist.
For additional strategies to improve your health, please refer to 15 Strategies to make 2015 Your Healthiest Year Ever. How to Prevent Shin Splints – Shin splints are typically caused by inflammation in the lower leg anterior muscles known as the anterior tibialis muscle. Why You Should Walk, Not Run – Although controversial and disappointing for some, running isn’t appropriate for everyone.
Why Walking is Critical for Your Health – Choose walking as an intentional exercise and add it to your daily activities as part of a healthy lifestyle.
As many of my posts offer specific strategies and recommendations related to longevity and healthy aging, I was interviewed on the popular podcast, The Longevity and Biohacking Show by Jason Hartman. In my guest posts for the Marathon Training Academy, I offered specific rehabilitation strategies to treat common running related injuries. Looking toward 2016, I will continue to offer free self-treatment advice to help YOU manage common musculoskeletal, neurological, and mobility related conditions in a timely manner. Chronic obstructive pulmonary disease (COPD) is a progressive lung disease (meaning it worsens over time).
Those with COPD are especially prone to other illnesses, such as colds, flu, and pneumonia, and they are in a high risk category.  Although controversial in western medicine, I am convinced that proper supplementation of key nutrients can assist your immune system in fighting many common illnesses. As your disease progresses, it will become increasingly difficult to exercise, but continue to do what you can.
Addressing rib and thoracic mobility is one way to make quick improvements in a person’s ability to breathe and generally improve endurance and lung function. Since COPD affects the lungs, restrictions in the musculature and the skeletal system that encase the lungs will only worsen a person’s breathing difficulties. When you sign up to receive my blog posts via e-mail, you will automatically gain access to my FREE resource, My Top 8 Stretches to Eliminate Neck, Upper Back, and Shoulder Pain.
Learning a variety of breathing techniques will also be a critical component in managing COPD. Learning multiple methods of breathing will be important as you progress in your disease management.
Pain is most typically described behind the knee, particularly with full flexion (bending) or extension (straightening).
Another common complaint is pain when sitting due to the chair touching or rubbing the area behind the knee (known as the popliteal space). Poor lower leg biomechanics, which can lead to other forms of knee pain in addition to a Baker’s cyst. In most cases, you should expect a complete resolution of your symptoms upon completion of the rehabilitation process. Thank you, Patti, for your question.  I hope these 10 tips will help you to rehabilitate your knee and recover quickly! Which treatments for knee pain are the most effective for you?  Please share any recommendations that you may have by leaving your comments below.


Sign up to receive my blog posts via e-mail and instantly get access to my 10 Minutes per Day Low Back Pain Prevention Guide. My doctor says that I don’t need surgery and that I will be fine in a couple of months.  I want to be more proactive than that.  What should I do? In most cases, a simple fracture (where the bones are still aligned) will not require surgery.  Even in cases of minor malalignment, most people will not undergo surgery. Your physician will assess the severity of the fracture.  This will determine how quickly you can progress through the stages of treatment. Complete bone healing, remodeling, and a full return to all activities will take longer.  This will depend on your age, health status, and the severity of the injury. In many cases, you will be advised to wear a sling (particularly, during your daily activities). Elevation is typically not necessary unless you are experiencing excessive swelling in the affected arm and hand.
Hug a small pillow for comfort.  This also promotes optimal blood flow to the shoulder area. You can take Mag Glycinate in pill form or by eating foods higher in magnesium such as spinach, artichokes, and dates. Capra, an organic goat farm in eastern Washington State, offers superior quality products primarily utilizing goat based products. This includes motion out to your side (abduction) and behind your back (internal rotation). Typically around the 4-6 weeks mark (depending on severity of injury), you can begin a gentle rotator cuff strengthening program. It is made up of four different muscles whose job is to make sure that the ball of the humerus (arm bone) rotates and slides properly in the socket, which is made up of the scapula.
If you’re experiencing pain or difficulty regaining your strength and shoulder range of motion, please consult with a physical therapist that is an orthopaedic certified specialist (OCS). I hope you find this information to be helpful and provide some relief from the pain you’re experiencing. For additional health and lifestyle information, join our growing community on Facebook by liking The Physical Therapy Advisor! My desire is to help you understand how to safely self-treat and manage common musculoskeletal, neurological, and mobility related conditions in a timely manner so you can reach your optimal health.
This allows your brain an opportunity to already feel what it would be like to make a change without fully doing so.  This can be very motivating. You have control over most of the aspects in your life that affect your health and well-being. We actually use up our willpower during the day and have to replenish it daily.  This is why you are more likely to “fall off the wagon” later in the day rather than earlier.
Even more impressive are the findings that HIT can be safely performed at any age and with almost every medical condition.  It is now even being implemented in many progressive Cardiopulmonary Rehabilitation Programs, where people are recovering from all kinds of cardiac and pulmonary disorders such as COPD, heart attacks, and heart valve replacements.
The 30-60 seconds should be at a high intensity, meaning your rate of perceived exertion (RPE) is high.
The American Physical Therapy Association offers a wonderful resource to help find a physical therapist in your area.
As a physical therapist and runner, I understand why some people cannot and should not take up running as a form of exercise. You will feel better and likely live longer when you incorporate this critical component to aging gracefully and successfully.
I will send you weekly posts on how to maximize your health, self-treat those annoying orthopaedic injuries, and gracefully age.  To thank you for subscribing, you will automatically gain access to my FREE resource, 10 Minutes per Day Low Back Pain Prevention Guide.
Squatting is one of the first abilities we develop as a child, and it needs to be one of the last ones we lose as we age.  Your ability to perform a squat is fundamental to how you are able to function throughout your life.
In my experience of working with seniors, there are two main reasons why a person will need additional care and support: 1.
If not, which modified version of the squat (as demonstrated in the video) can you start implementing?  Please leave your comments below.
I am sorry to hear about your recent diagnosis of COPD.  It sounds like you are already making some appropriate and much needed lifestyle changes to help to manage the disease.
Activity modification will be part of your management strategy, but continue to do what you can.
In most states, you can seek physical therapy advice without a medical doctor’s referral (although it may be a good idea to seek your physician’s opinion as well). These exercises address the most common rib and thoracic restrictions, so that you can maximize your rib and thoracic mobility in order to breathe easier. An incentive spirometer should be used regularly as part of maintaining proper lung capacity and function. I recommend that you increase your normal warm up time by at least 10 minutes in order to increase blood flow to the area.
The primary goal of a strengthening program is to work on quadriceps and glut medius (hip abduction) strengthening. If you are experiencing osteoarthritis pain, you may want to consider adding a glucosamine and chondroitin supplement. To prevent the condition from re-occurring, address any ROM or mobility restrictions as well as any weak areas that are causing altered lower leg biomechanics. However, these vital structures are rarely injured when the clavicle breaks.  Diagnosing a clavicle fracture is typically performed via X-ray.
This will help to protect the area from too much motion and activity while allowing the bone to heal in its proper place. You can position the arm in a slightly elevated position by using pillows while lying on your back or on the non-affected side.


Taking additional magnesium (particularly at night) can help to reduce muscle cramps and spasming. You may push though minor discomfort, but you should never experience significant pain during this process.
These exercises should always be performed pain free and initially, the resistance will be very light. The rotator cuff allows the other major muscles of the arm, such as the deltoid and Latissimus dorsi (lats), to properly move the arm.
Insuring proper strength in the rotator cuff after a collarbone injury is an important component in avoiding shoulder impingement syndrome. The American Physical Therapy Association (APTA) offers a wonderful resource to help find a physical therapist in your area. These specific strengthening exercises will help you to not only prevent low back pain, but self-treat it, too. If we engage in the traditional western medicine approach, we discover nothing more than symptoms management and a hurried and rushed experience. There are many definitions of chronic pain, but one of the most widely accepted is any pain lasting longer than 12 weeks. Please refer to Marathon Training Academy Podcast Episode #154, The Marathon That Got Away (How to Rehabilitate Achilles Tendinitis). The person can no longer safely get from point A to point B (this usually involves walking). Another option is to seek a local cardiac and pulmonary rehabilitation program in your area.
It is critical to maintain some form of exercise as part of your disease management strategy.
In order to achieve this, the ribs and thoracic spine along with the associated musculature must be free to move. Detailed photos and exercise instructions will help you to get started.  I recommend that you combine these with a daily deep breathing program. It can also decrease your risk of pneumonia, which is always a concern for those with COPD. Along with deep breathing exercises, diaphragmatic and pursed lip breathing techniques will also be beneficial. The pain and swelling has likely worsened due to a change in activity level.  If the pain is more severe, you may choose to use a cane or a crutch initially to take weight off of the knee.
The rule of thumb is to ice no more than 20 minutes per hour.  Do not place the ice directly against the skin especially if you are using a gel pack style Cold Pack. This allows for better mobility and also promotes healing as movement is necessary to bring in the nutrients.  Use a stationary bike or the rower machine initially to get the muscles warm and the knee joint more lubricated.
In certain circumstances, a CT Scan may be performed for a more thorough image of the injury. It will also indicate to others that you have an injury, so that they may avoid knocking into you.
Do not place the ice directly against the skin, especially if you are using a gel pack style. In some cases, a simple ACE wrap can be used around the shoulder and collarbone area to help reduce the pain. It is also very helpful in reducing overall muscle soreness and aiding in a better night’s rest. Otherwise, you could walk your fingers up the wall when facing forward to regain flexion and sideways to regain abduction.
In most states, you can seek physical therapy advice without a medical doctor’s referral (although it may be a good idea to hear your physician’s opinion as well). I have also addressed chronic disease management by offering specific advice and rehabilitation strategies. The mechanical act of breathing more deeply helps your ribs and thoracic spine to remain mobile. As the pain subsides, you can slowly taper up the use of the arm by starting with simple daily activities. The wrap is typically applied to help hold the shoulder in a backward and slightly downward direction. I created The Physical Therapy Advisor web site to fill in this gap and to help you understand how to safely self-treat and manage common musculoskeletal, neurological, and mobility related conditions in a timely manner so you can reach your optimal health.
Physical therapists need to take the lead on being the providers of choice for these types of problems. It also helps to train all of the muscles associated with breathing–from the diaphragm and intercostal muscles to the lesser known accessory breathing muscles (sternocleidomastoid, the scalenes, serratus anterior, pectoralis major and minor, trapezius, latissimus dorsi, erector spinae, iliocostalis lumborum, quadratus lumborum, serratus posterior superior and inferior, levatores costarum, transversus thoracis, and the subclavius). Individuals with poor circulation or impaired sensation should take particular care when icing.
I recommend beginning with a dose of 200 mg (before bedtime) and increasing the dose as needed. Walking is a wonderful method of exercise.  Out of all the possible movements we can perform, we’re best at walking!
Walking daily can reduce stress, improve circulation and hormone regulation as well as benefit your overall well-being. Although not as absorbable, Thorne Research Magnesium Citrate and magnesium oxide can also be beneficial.



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25.01.2014, author: admin


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