Common Joint & Muscle injuries

The musculoskeletal system, which includes muscles, bones, and joints, allows you to move and function normally. Overuse or overstretching of the same can cause painful inflammation and joint and muscle injuries. Skeletal muscles attach to the bones via tendons to help your body move and be stronger. Injuries can occur while participating in sports, accidental falls or road accidents. Learning about the most common sports injuries can help you avoid them or treat them properly if they occur.

Joint pain is no longer a disease that only affects the elderly. Young adults in their twenties and thirties are increasingly vulnerable to joint-related ailments and are known to experience acute pain in their joints. One of the primary causes of the same is an inactive or sedentary lifestyle. According to a study by the WHO, 19.3 percent of young adults in India are obese. Being obese causes additional pressure on your knees and other joints making you more prone to injuries.

Joint Injuries

Typical joint injuries occur in the knees, ankles, wrists, shoulders and elbows. These joints can swell and suffer from inflammation and redness, making them immobile and limit their range of motion. Joint injuries often occur as a result of bicycle falls, falling in contact sports, and car accidents. The common symptoms include:

• Joint pain and inflammation
• Redness
• Stiffness
• Weakness
• Swelling 
• Reduced range of motion

Muscle injuries

When muscles and tendons in your body become weak, they lose their ability to stabilise joints. Weak muscles also have lower endurance during activity and are more prone to injury. Overuse of a single body part (for example, the shoulder in golf or tennis) can result in chronic muscle pain. Excessive use, pulling, or stretching of muscles or tendons can result in strains. Strains can occur suddenly or as a result of long-term use or overuse. The common symptoms include:

• Swelling
• Pain with range of motion
• Weakness
• Stiffness
• No muscle endurance
• Instable joints

Common injuries

Participating in sports, poor posture, falls or road accidents may lead to injuries. Sports injuries occur when people move incorrectly; trip and fall or make unexpected contact with the ground or with each other. Here are some of the most common injuries:

• Knee injuries
  The knee is a very complicated joint that takes a lot of impact during most sports. The anterior cruciate ligament (ACL) is frequently torn, as are cartilage tears, dislocations, and fractures. Knee injuries can be excruciatingly painful and incapacitating, necessitating surgery in some cases. Warm-ups, stretches, and good posture can all help to reduce the risk of knee injuries.
• Fractures
  Impact and contact sports frequently result in bone fractures which can be painful, require weeks of immobilization to heal, and may sometimes require surgery to correct. Fractures are an inherent risk in most strenuous activities, but they can be reduced by using appropriate padding, warming up, working out to keep muscles strong and flexible and practicing good technique.
• Muscle strain
  A muscle strain is also known as a “pulled” muscle. This injury can occur when the muscle is overstretched, overused, or misused. Muscle strains cause microscopic tears in the fibres of the muscle. Strain injuries are most commonly seen in the hamstring, shoulder, neck, and lower back. Muscle strains can cause soreness, stiffness, weakness, swelling, and spasms.
• Muscle tear
  A muscle strain is a microscopic injury to muscle fibres, whereas a muscle tear is a larger injury that tears a muscle and the blood vessels that supply it. Muscle tears, like muscle strains, are most common in the lower back, neck, shoulder, and hamstring. Muscle tears frequently result in an abrupt onset of severe pain, as well as bruising, swelling, and weakness. This injury requires urgent medical care.
• Muscle contusion
  A muscle contusion is also known as a muscle “bruise.” When a blunt object strikes the body, it crushes the underlying muscle tissue but does not break the skin. Pain, swelling, and decreased range of motion are common symptoms of contusions.
• Shin Splints
  Shin splints are a common running injury, particularly when running on concrete or other hard surfaces. This type of injury causes pain in the lower part of your leg, usually in the outer area where the shape of your bone can be seen.
• Dislocated Joints
  When one or more bones in a joint are pushed out of their normal socket, this is referred to as a dislocation. Dislocations are common in football and other contact sports. The most commonly affected areas with this type of injury are the hands and fingers, but dislocations can also occur in your shoulders, knees, hips, and elbows. Dislocations necessitate immediate medical attention to realign the joint.
• Back injuries/back pain
  Almost every sports activity puts some strain on your back and spinal column and so does poor postural habits. This stress can build up over time, causing inflammation around the vertebrae and back muscles, occasionally causing disc injuries and frequently causing upper or lower back pain. A sudden jarring impact can also result in an acute back injury. Back treatments range from rest to physical therapy to surgery, depending on the condition.

Orthopaedic care at Kokilaben Dhirubhai Ambani Hospital

Have you suffered a muscle or a joint injury that does not subside with rest? Consult highly trained orthopaedic doctors at our Centre for Bone & Joint for further evaluation and diagnosis. We are equipped with state-of-the-art technology to help prevent, manage, treat and rehabilitate persons with an injury. The team has conducted over 7600 arthroscopic surgeries in the past with successful outcomes. Please find the below the link for further information: https://www.kokilabenhospital.com/departments/centresofexcellence/centrefor_bonejoint.html

Do you eat healthy every day? Or is your diet influenced by social media? Do you often get carried away by fad diets and trends? Nutrition can be a debatable subject for many people, often fuelled by opinions from unqualified and self-proclaimed health experts. Nutrition is simple if understood well and from the right sources. Whatever diet regime you follow, the conclusion is that you should eat a whole, minimally processed diet high in vegetables, fruits, whole grains, beans, legumes, nuts, seeds, and water. You can’t go wrong if you can do that. We dispel some of the most common myths to help you start eating better right away.

Common nutrition myths

Here are some of the most common myths and facts to understand before making healthy dietary choices:

Myth: Fats are bad for you.
Fact: Stop being afraid of foods containing fats. Fats are essential for your body’s energy levels, maintaining cell membranes, promoting growth and development, vitamin absorption, heart and brain health, and many other functions. Choose unsaturated fats that are good for your heart, like olive and canola oil, nuts, and avocados, over saturated and trans fats, like fatty meats and high-fat dairy products.

Myth: A detox diet helps clean toxins.
Fact: There is little evidence that your body requires regular dietary cleanses. Your liver, kidneys and gastrointestinal tract do a great job detoxifying your body. Simply focus on eating well and staying hydrated.

Myth: You must avoid Carbohydrates.
Fact: Carbohydrates are your body’s primary source of energy and are classified as simple or complex. Simple carbs are found in foods that are not generally nutritious such as chips, packaged juices, soda, candy, and other sweets. Complex carbohydrates are more nutrient-dense and can be found in more nutritious foods such as fruits, vegetables, whole grains, beans and nuts. Make the best carbohydrate choice.

Myth: Gluten-free foods are better.
Fact: Gluten-free foods are not healthier for you if you do not have celiac disease or a gluten sensitivity. A gluten-free diet is not intended to help people lose weight; rather, it is intended to help people with these conditions.

Myth: Salt is unhealthy.
Fact: Excess sodium consumption can cause high blood pressure and kidney damage, but salt (sodium) is a mineral that is required for many bodily functions. Sodium is an important electrolyte that aids in water balance and is required for the proper functioning of our muscles and nerves, including our heart and brain. Limit your salt intake but don’t skip it entirely.

Myth: Dietary supplements are a must.
Fact: Rather than taking supplements to get the vitamins, minerals, and nutrients you must eat a variety of healthy, nutrient-dense foods such as vegetables, fruits, whole grains, and lean proteins. Dietary supplements should only be taken on the advice of a doctor if a deficiency is discovered that cannot be corrected through diet alone.

Myth: Weight-loss products labeled as “natural” are safe.
Fact: These products are not guaranteed to be safe or effective. Before attempting a natural or herbal remedy, consult your doctor because these claims are not always supported by science and research. Remember, there is no “quick fix” for losing weight.

Myth: Snacking is unhealthy.
Fact: Snacking alleviates hunger and can work in your favour or against you depending on what you eat and when you eat it. It is recommended to choose apples, nuts, bananas, carrots, hummus, and curd dip as nutritious snacks. Avoid having processed and packaged foods as your snacks.

Myth: A glass of red wine is heart healthy.
Fact: Most people would not benefit from having a glass of wine every night. There is no reason to start drinking in order to protect your heart. Instead follow healthy heart lifestyles to reduce your risk of cardiac diseases.

Myth: Nuts will cause weight gain
Fact: This is not true. Nuts are not only high in fat and calories, but they are also high in protein, fibre, vitamins, and minerals. Limit yourself to a handful of assorted nuts per day.

Hope we have clarified most of your nutrition related myths. Are you still wondering what to eat and what not to eat? If you are looking at a personalized diet plan, consult nutritionists at our Department of Nutrition Therapy for a healthier and sustainable plan.

Do you always feel lethargic without even doing any strenuous work? For many young adults, lower back pain and neck stiffness is an everyday complain. A predominantly sedentary lifestyle, increased dependence on technology, work from home and lack of physical activity is the main cause behind this and many other health issues.

A daily simple 10-minute yoga routine can help you feel more energetic, and help you regain body-mind balance. Yoga is an excellent form of exercise to incorporate into your schedule, whether you are just starting out your fitness journey, recovering or preventing injuries, fighting health concerns, or just trying to stay active. Regular practice of yoga is known to improve your mobility and make you feel less stiff. According to one study, people improved their flexibility by up to 35% after only 8 weeks of yoga.

While many people feel that yoga doesn’t match up to cardio exercises or heavy duty high-intensity interval training, research has shown that yoga can help you with everything from  weight loss, to lowering back ache, boosting heart health and ensuring smooth digestion. Additionally, you do not require special workout gear to do yoga poses.

Health benefits of Yoga

Your body needs to be physically active to stay healthy and fit. Yoga helps improve your physical and mental health and includes the below health benefits:

• Improves your flexibility
  Yoga stretches your muscles. Standing poses help workout your lower body, and inversions, like downward dog and arm balances, strengthen the upper body.
• Stand up straighter
  Many poses in yoga help strengthen the core muscles in your stomach and back. A strong core improves your posture and helps prevent back and neck problems.
• Ease stress and anxiety levels
  Yoga involves deep breathing exercises that can help you relax and help relieve stress and anxiety.
• Reduce back pain
  Practicing yoga diligently may ease chronic lower back pain, help you function better, and enrich your quality of life.
• Improve sleep
  Yoga has been shown to be helpful for sleep and also improves the quality of your sleep.

Recommended yoga asanas for staying active

Here are a few recommended yoga asanas that will help you stay physically active and enhance your emotional and physical health:

• Tadasana (Mountain Pose)
  In this pose, stand straight with your ankles apart and hang your arms behind your torso. Balance your body weight on your body after raising your ankles and putting them on the floor. As you inhale, lift your ankles and release your shoulder blades away from the head. This asana opens up your lungs and lets you breathe better.
• Vrikshasana (Tree Pose)
  This pose starts with putting your right leg high up on your left thigh. After you maintain a steady balance, inhale slowly and join your palms together above your head, ensure your spine and left leg are straight. As you exhale, bring your hands down and put your right leg on the ground. This asana helps strengthen the feet and back.
• Kursiasana (Chair Pose)
  Begin with your legs slightly apart and arms stretched. With every inhale, bend your knees and push your pelvis as if you are sitting on a chair. While doing this, keep your hands straight and take deep breaths. Withdraw slowly as you exhale. This asana is known for strengthening legs and arms.
• Adho Mukha Svanasanav (Downward-facing dog Pose)
  Adho Mukha Svanasana relieves back pain, relieves stress and mild depression, and revitalises energy. It increases blood flow to the brain while also strengthening and lengthening the spine. This pose is known to improve your heart health too.
• Sukhasana (Easy Pose)
  This is one of the simplest asanas and starts with sitting cross-legged. Keep your spine straight and put your hands on your knees. This is an asana which is ideal for meditation. It not only strengthens the spine but also relaxes the entire body.
• Paschimottanasana (Seated forward bend)
  Sit up straight, with your back straight and your toes pointed outwards. As you breathe in, stretch your hands upwards; as you exhale, slowly bring your hands down and try to touch your toes. Place your hands wherever they can reach and try to hold the position for as long as you can. Release your grip slowly and stretch your spine. This pose also stimulates the liver, kidneys, ovaries, and uterus and helps improve digestion.

This International Day of Yoga, take a step towards health care by practicing yoga.