YourPhysiotherapist

As a professional Physical Therapist I put up this site to discuss and explain some Medical and Physical Conditions that we oftentimes experienced day-to-day, which affects our activities of daily living, makes us debilitated and less functional. By...

[yourphysiotherapist]

EXERCISE PRESCRIPTION FOR WEIGHT LOSS

By: WREN JOHN FABIAN

  Beginning early 2017 I have noticed that people are becoming more conscious about their health and being fit, probably, because of the rampant rise of the social media influencers. Don’t get me wrong, but it is a good thing.  The sudden spread of the Corona Virus (COVID19) beginning last year increases the interest of humanity to develop a healthy lifestyle, to enhance more of their well being when it comes to health and immunity to diseases. Many have become more cautious and apprehensive about getting contaminated or exposed to any viruses or diseases around. People running or walking or simply doing some calisthenics in the park are noticeably increasing in numbers without minding the social distances that the government has implemented a couple of months back. Not to mention the increase of numbers of people doing their own exercises too in the confinement of their own homes.

 It is our duty as Physiotherapist to assist and back these people up in designing customized exercises that suits them and assure that it is in what we call the weight loss zone, especially those who have any preexisting conditions. Not all exercises fit everybody, some may improve others, but some may harm.  It is not a one-size-fits-all thing.

 In prescribing an exercise to a patient always take consider the health history of an individual, any risk factor that may arise, the individual strength, mobility and flexibility.  It is as well a must to know any orthopedic conditions a person have, for some exercises might work for Mark but is harmful for John.

 A good exercise prescription must contain the following:

1.       Mode of Exercise

2.       Intensity

3.       Duration

4.       Frequency

5.       Progression

 Whatever the condition of a person is always and always starts with a 15minute warm-up exercises.  A warm up exercises must be low intensity which incorporates some breathing exercise techniques. Stretching must be quick and not more than 20seconds-hold prior to exercise, this is like starting the engine of a car, giving our muscles a tap to wake up and be ready, then follow with a low intensity warm up exercises.

 An effective exercise must be aerobic in nature which is good for majority of our patients and uses large group of muscles.  It may last for 15minutes to an hour of continuous exercise, but may progress later on. Be mindful that some exercises are inappropriate for cardiac patients but walking, bicycling, walk-jogging are usually bearable for uncomplicated cardiac patients depending on their Metabolic Index Score.

 Now before you begin your exercise, first, determine your target heart rate.  Why is it important to know your Target Heart rate? Simply because for you to know that you are exercising effectively.

 Your cardio exercises should be done for a minimum of 15 minutes with a target heart rate in what is known as the WEIGHT LOSS ZONE. The weight loss zone is considered 65-85% (but others say it is 70-80%) of your maximum heart rate.

Your maximum heart rate can be accurately measured by taking a treadmill stress test. However, unless you’re a professional athlete or you absolutely want to know your exact maximum heart rate, taking such a test isn’t necessary.

To get an approximate measurement, which is all you need for effective weight loss, take 220 minus your age. Here is how you calculate the target heart rate:

MHR     (Maximum Heart Rate)

                          220 - age = MHR

RHR     (Resting Heart Rate)

                          beats in 10 sec X 6 = RHR

HRR     (Heart Rate Reserve)

                          MHR - RHR = HRR

Minimum     target rate during Ex

                          (HRR X 0.65) + RHR = Minimum Target Rate

Maximum     target rate during Ex

                           (HRR X 0.85) + RHR = Maximum Target Rate

The reason your target heart rate is so important is that it reflects the rate at which your body is using OXYGEN, as well as the rate at which it is BURNING CALORIES (metabolism). The more oxygen you’re using, the more calories you are burning.

If you exercise in the weight loss zone, you’ll be using the required amount of oxygen that is necessary to burn excess calories.

Once     you reach your ideal weight, you can exercise in the MAINTENANCE ZONE. The MAINTENANCE ZONE is a target heart rate     of 60-70% of your maximum heart rate.

DO     NOT Exercise with a target heart rate lower than 60% of your maximum heart     rate because it will be a waste of your time. You will not see any     results exercising at that level. 

When you start exercising, you may not be able to exercise in the weight loss zone for a minimum of 20 minutes. It is very difficult for people who are out of shape. The good news is, if you stick with it and push yourself, it gets easier and easier every day.

The     key is to start out slow. Aim for 10 minutes in the weight loss zone     initially and then gradually work your way up to 20 minutes. 

 An     easy way to accomplish this is to add 1-2 minutes to your workout every     week. Before you know it you’ll be up to 20 minutes or more! 

 How to Determine if You Are Exercising in the Weight Loss Zone?

There are three primary methods to determine if you are exercising in the weight loss zone. They are, from best to worst: heart rate monitors, your breathing rate and checking your pulse.

Heart Rate Monitors

The most accurate and effective way to determine if your target heart rate is in the weight loss zone is to use a heart rate monitor.

·         A heart rate monitor consists of two pieces the monitor that straps around your chest and a wrist watch receiver. When you turn it on, the monitor detects your heart rate and sends the information to the receiver. The wrist watch displays your current heart rate. 

·         It’s interesting to watch how your heart rate responds to different exercises. A heart rate monitor is recommended as one of your first purchases towards achieving your weight loss goals. 

 Breathing Rate

Your breathing is a great indicator of how hard you are working. By determining how hard you are breathing, you can get a general idea of what level of intensity you are working.

 Most gym post exertion charts near their aerobic exercise equipment to give their members an idea of what level of intensity they are exercising. These charts vary from gym to gym but they give the same basic information. They attempt to give you an idea of what your breathing should feel like at various levels of intensity.

 Pay attention to these charts as they can be helpful guides.

 If you dont have these charts to refer to, here is a general guideline of what your breathing would feel like if your target heart rate is in the weight loss zone.

·         Your breathing would be DEEP and you would definitely be aware of it. You could carry on a conversation, but you would probably prefer not to. It is the feeling you’d have exercising VIGOROUSLY. 

·         If you were exercising in the HIGHER END of the weight loss zone (a target heart rate at 80% of your maximum heart rate), you would have a STRONG FEELING OF FATIGUE but you would feel you could still maintain that intensity for the rest of your exercise. Your breathing would be DEEP and you could still carry on a conversation but you wouldn’t feel like it. Exercising at this level is difficult for many people.

 Checking Your Pulse

The third and least recommended method in determining if your target heart rate is in the weight loss zone is by manually checking your pulse.

 You have to periodically pause during your exercise and check your pulse to calculate your heart rate.

 There are TWO RED FLAGS about this method that makes it hard to recommend.

 First, for aerobic exercise to be effective, it requires constant     and vigorous activity without interruption. This method requires you to     pause periodically, or at the very least significantly slow down your     exercise to take your pulse. 

Second, for many people it can be difficult to find your pulse     causing an even longer interruption in your exercise. It is for these     reasons that most gym today highly recommend the use of heart rate     monitors or exertion charts as a guide. 

 Final notes on your target heart rate

Each     persons weight loss zone is unique. For example, you may have to exercise     more or less than the next person to reach and maintain a target heart     rate of 65-85% of your maximum heart rate. 

 If     you exercise with a partner, be sure you exercise independently to     maintain your own weight loss zone. 

 You     can jog together, but you have to monitor your own target rate, you may     crank it up a few notches and do a harder jog to keep up to your target Or     you may continue to jog with the same pace, but once the other is done     with his own target and you haven't reach your own, continue to jog     at a harder pace for an additional 20-30 minutes so that you can get your     “full” exercise in.

 Finally

There     are times when you will want to change your intensity level. For example,     if you've been exercising at 70% of your maximum heart rate and you reach     a weight plateau, you may want to strive to exercise at 80% of your     maximum heart rate for a few days a week.

 You     may also want to interval train, which is when you exercise at different     levels during your exercise you exercise for a few minutes at 70% of your     maximum heart rate and then you ramp it up to 80% of your maximum heart     rate for a few minutes and then back to 70% and so on.

                 Always end with a cool down exercises and then follow with a long stretching exercise up to 30seconds hold, this is to help the muscle squeeze out some lactic acid that accumulated throughout the exercises.

[yourphysiotherapist]

CHRONIC PAIN ASSOCIATED WITH VITAMIN D DEFICIENCY

CHRONIC PAIN ASSOCIATED WITH VITAMIN D DEFICIENCY by: Wren John Fabian

Have you ever get sore muscles all the time and have been with joint pains for a while now? And despite of all the interventions you’ve been through nothing gives you a permanent relief?

Many Physiotherapist worldwide are challenged after all of the PT modalities, techniques, and exercises they gave to their patients to relieve them from chronic pain, thinking that they can able to manage pinpointing the cause of the problem, yet the problem persist.  

Sometimes, when we cannot go further than the exercises we prescribed to our patients, especially when their pain is unmanageable. We oftentimes, correlate them to depression or hypochondriasis (over acting too much on certain health issue), but little did we know deficiency on Vitamin D could possibly be the culprit to this case, as Physiotherapist we cannot do anything about it, instead refer them back to their Primary Care Physicians for 25(OH)D Blood Test.

Over the past decades, there are so many studies conducted linking the deficiency on Vitamin D to chronic pains and according to the randomized controlled trial published in the journal LUPUS, adding 4000 IU of vitamin D for patients with musculoskeletal pain may lead to a faster decline of consecutive VAS scores. Other studies shows that the 25(OH)D concentrations and calcium might prevent muscle fatigue, moreover, it may also serves as a marker of the improvement of muscle performance, especially in healthy older adults with lower physical activity.

What is a normal Vitamin D count?

The Vitamin D Council suggests that a level of 50 ng/ml is the ideal level to aim for.

I have seen a lot of patients with musculoskeletal pain over the years, and it is upsetting at my end when at some point, I could never be of any help to them, but after learning that what they are getting through are merely symptoms of severe vitamin D deficiency, I able to plan better.

Now, after getting a Vitamin D supplement alongside with their Physiotherapy intervention, patients are surprised on the immediate alleviation of pain. Pain becomes less, and muscles become less vulnerable to fatigue than before.

According to the study by the University of Manchester led by Dr. Ann Webb, in order to get a good supply of vitamin D apart from the supplements we can buy over the counter; the best and the most abundant of it is through sunlight, she suggests that the best time to expose our skin unprotected to sunlight is going out in a midday sun for about 10-15 minutes. Vitamin D is also abundant in Fish-liver oils, fatty fishes, mushrooms, egg yolks and liver according to the Centers for Disease Control and Prevention (CDC).

In our practice we cannot avoid encountering patients complaining of recurring pains, even if the interventions you gave them didn’t work, never ever get upset easily, we are not superheroes, we don’t do magic. Sometimes, brushing through our basic knowledge and remembering what our Differential Diagnosis text books have told us helps. Evaluate, plan the management, and draft your goal, if you cannot achieve your goal, evaluate again and apply differential diagnosis. Do not forget, that not all musculoskeletal pains can be addressed through physical rehabilitation alone; some cases needs the combination of both Physiotherapy and a medical intervention.

 SOURCES:

1.       www.vitamindcouncil.org

2.       http://www.nutraingredients.com/Research/Midday-sun-is-good-for-vitamin-D-levels-say-scientists

3.       http://www.cdc.gov/nutritionreport/pdf/Second%20Nutrition%20Report%20Vitamin%20D%20Factsheet.pdf

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[yourphysiotherapist]

[yourphysiotherapist]

Exercise Prescription In Physical Therapy Intervention - Physiogram World

The increase of obesity in people from all ages is becoming rampant. According to the Institute of Health Metrics and Evaluation (IHME), nearly one-third of the world’s population is obese or overweight, and this has lead to the rise of diabetes and other public health epidemics both in developed and the developing countries. THE LANCET …

My Article for Physiogram is up on the blog, check for it. c”,)

[yourphysiotherapist]

10 Early Warning Signs Of Diabetes

1. Unexplained Weight Loss

High blood sugar levels can also cause rapid and unexpected weight loss because your body is not absorbing glucose properly. When the glucose (sugars) are excreted by excessive urinating, it is not stored in the cells for energy. This decreases the amount of calories and can lead to sudden unhealthy loss of weight. This constant excretion of sugar through urinating can also cause increased hunger. So if you are always hungry and eating, why do you lose weight? That’s because you can’t compensate for the calories that you lose.

Once you start controlling your blood sugar and making it more balanced, you could put weight back on. So it’s important if you lose 10 to 20 pounds unexpectantly over a few months that you should contact your doctor. A blood test can determine if you have diabetes and treatment can begin to balance your insulin levels.

2. Excessive Thirst and Frequent Urination

A warning sign of Type 2 diabetes is an overwhelming urge to urinate. So if you frequently need to empty your bladder, particularly during the night, it could be a red flag. When someone has diabetes, their body is less efficient at breaking food down into sugar and as a result they have extra sugar in their blood. This makes their kidneys work harder to rid the blood of that sugar.

The kidneys can’t keep up with filtering the sugar from the body and the extra sugar (glucose) is flushed out in the urine. The harder the kidneys have to work, the more a person will need to urinate. Excessive thirst goes hand in hand with this because as you urinate more, you lose more fluids and this leads to dehydration. The body will try to replace that lost fluid and you will want to drink more.

3. Increased Hunger

It’s estimated than an incredible one in four people in the world has diabetes and don’t know they do. Another subtle sign of the condition is feeling shaky or unsteady and craving carbs or sugar. This is because your high blood sugar makes it difficult for your body to regulate glucose. Your cells need glucose to provide fuel and energy for your body. Your body needs to use insulin, the pancreatic hormone, to get glucose into your cells to make them function.

If you don’t have enough insulin or your cells don’t respond to it, your body doesn’t get enough glucose and you crave it. Sharp peaks and lows in blood sugar levels lead to feeling excessively hungry all the time. Your cells lack essential energy and you still feel hungry even after eating a meal. If you have excessive hunger pangs over a prolonged period, it could be wise to make an appointment for a check up.

4. Tired All The Time

People can get sluggish and tired now and again. It’s only natural in today’s fast-paced world as we all try to pack so much in. But a feeling of excessive fatigue and weakness could be a subtle sign that you have Type 2 diabetes. Tiredness on its own may not seem significant but coupled with several of the other symptoms, it is definitely worth getting a medical check up. When your cells are robbed of glucose and don’t have the necessary fuel to energise the body as they’re supposed to do, exhaustion and weakness result.

This is because your body is forever expending itself to compensate for its glucose deficiency. Fatigue is caused by the extra work the kidneys have to do, also not being able to sleep because of a constant urge to urinate. It can also be due to your blood vessels being inflamed.

5. Vision Problems

Another early sign of diabetes is blurred vision because the eyes are sensitive to high blood sugar levels. When glucose levels spike, dehydration results as fluid is pulled from the tissues. Glucose builds up in the eye causing the lenses to swell and temporarily change shape resulting in distorted vision. People with undiagnosed diabetes may also see floaters or occasional flashes of light. If not controlled, diabetes can cause serious vision problems.

Regular eye exams are important because they can detect early signs of problems. If treatment is received, blood sugar levels can be stabalised in around eight weeks and the eyes can return to normal. But if sugar levels remain high for a long time, the damage could be irreversible and could result in partial vision or complete eyesight loss. It's also a fact that people with diabetes have a higher risk of other complications including glaucoma and cataracts.

6. More Prone to Infections

Diabetes has been branded “the silent killer” because symptoms that can lead to early diagnosis can be easily overlooked. Unchecked, diabetes can lead to serious complications. One of the common cues to early detection is developing frequent infections. This is because diabetes creates a slowed immune system, which affects the body’s ability to fight off infections. This means that someone with diabetes may be ill more often than a person with normal blood sugar levels.

Patients are at risk of a variety of infections. The most common are yeast (candida) and fungal infections. Sugary environments are a breeding ground for fungi and bacteria, so women with diabetes are likely to be more prone to suffer from infections such as urinary tract and vaginal infections. If you keep getting these infections, ask for a diabetes test.

7. Slow Healing Cuts and Bruises

Type 2 diabetes has lots of early signs, but they can seem to be minor medical annoyances rather than a huge alert that something serious is going on. If in doubt, it is best to ask your doctor to carry out a few tests. One of the symptoms that may go unheeded is the fact that cuts and bruises are taking longer to heal.

Kids are always falling down and their legs are covered in bright coloured plasters. Their wounds seem to heal up in no time. But if your sores are taking more than a few weeks to go away, it could be due to high glucose levels weakening your immune system. An excessive amount of glucose harms the veins and arteries making it hard for fresh blood, which is needed for skin healing, to move around the body. And if they go unhealed for a long time, serious infections can develop.

8. Tingling and Numbness

When a person has too much sugar in their blood, it causes complications, which could be an early warning sign that they are suffering from diabetes. One of these is a prickly tingling and numbness in the extremities, such as the feet and hands, a condition known as Diabetic Neuropathy. This happens because the elevated blood glucose levels interfere with signals transmitted by nerves. The walls of small blood vessels are weakened and the blood supply is cut off in the extremities. Another hallmark of possible nerve damage is a burning pain in the hands, fingers, arms, feet, toes and legs.

If someone suffers tingling, numbness and burning for extended periods, they should see a doctor because the nerve damage is not reversible and can become permanent causing muscle wasting and in some cases amputation if sugar levels are not brought down quickly. However, if the symptoms are recent, it may be reversible.

9. Skin Problems

We’ve already said that a good way to be diagnosed early is to look out for multiple symptoms that could prevent serious health complications developing. Type 2 diabetes has a wide reach and can affect every part of the body. Our bodies are made up of around 50% to 70% of water and the urge to empty our bladders frequently can lead to the skin drying out.Diabetes affects blood circulation and this can also lead to dehydration.

The result can leave skin feeling itchy. Other skin problems can include boils and blisters, infections around the nails and acanthosis nigricans, a darkening of the skin around the neck, groin or armpit area. That’s why unusual skin changes can be among the first indications that something is wrong. The good news is that the problems can clear up once caught and managed.

10. Irritability

Who doesn’t get moody or grumpy from time to time? However, prolonged irritability is another common sign of underlying health issues, which again can go unnoticed. If you have the urge to urinate a lot, are plagued by infections, are always hungry, are constantly tired, then you are bound to be short tempered or depressed. It’s all down to your blood sugar being out of balance and losing energy that should be stored in your cells.

It you are suffering from excessive irritability and there’s no issues in your life that you can attribute it to, like a nasty boss or feeling underpaid and overworked, then it could be the onset of Type 2 Diabetes. Go get yourself a health check. Once your blood sugar is normalised, your moodiness should improve.

SOURCE:  http://www.hithenews.com/10-early-warning-signs-of-diabetes-243-page5.html

[yourphysiotherapist]

To every angry patient I have ever met

Nice Read

[yourphysiotherapist]

THIS IS ONE HECK OF AN IDLE DAY

Once in a while, I wish some patient may call in for appointment cancellation, so I can squeeze a quick coffee break or a breather of any sort, Sometimes it works, and you were relieve of work stress. but when a lot of patients cancelled their appointments for whatever reason, and you found yourself idle in the office for a couple of hours, browsing the web and writing a blog like this, it’s quite boring and there’s a bite of guiltiness for becoming unproductive for a day. 

Seeing different patient at work, with different stories, different walks of life, different Physical rehabilitation cases, I learned. We don’t stop learning, or should I say, we should never stop learning.  According to studies, our body deteriorates, when our neurons stop functioning or becomes idle for a long period of time. Imagine that we are only using about 10 to 20% of our brain and you’re still going to put it at rest? By simply reading novels or any kind of books (studies says) exercises the brain, making it more active and produces new circuits of neurons. Because, imagining things—picturing the scenario in a story, stimulates the brain, making it more active.

That is also the primary reason why I am writing this now, for instead of looking blankly around the four corners of my room, I rather exercise my brain, by writing a blog, reading interesting things on the web, and updating my knowledge for my professional practice.

[yourphysiotherapist]

21 Foods That Naturally Unclog Arteries

If your goal is to restore or maintain a healthy heart, there are a variety of foods that can help to unclog arteries of plaque build-up, lower your blood pressure, and reduce inflammation – the main culprits of cardiovascular illness.

Many of the foods on this list contain healthy fats, antioxidants, and soluble fiber which are great not only for your heart, but also to promote healthy skin, hair, hormone production, and nutrient absorption.  You can feel better, have more energy, and improve your heart health without the use of toxic chemicals.

1. Asparagus

One of the best vegetables for clearing arteries, asparagus is full of fiber and minerals, as well as a long list of vitamins including K, B1, B2, C, and E.  Asparagus can help to lower blood pressure and prevent blood clots that can cause serious cardiovascular illness.  Try steaming raw asparagus for maximum vitamin potential!

2. Avocado

The next time you make a sandwich or salad, consider adding a few slices of avocado in lieu of mayonnaise or heavy salad dressing.  Studies have shown that the daily consumption of avocado result in improved blood cholesterol with a decrease in triglycerides and LDL of around 22% and an 11% increase in HDL – the “good” cholesterol that helps to keep arteries clear of obstructions.  Not only can this delicious fruit help to keep your blood flowing smoothly, the average avocado also contains around 4 grams protein and 11 grams of fiber, not to mention an impressive list of vitamins and antioxidants.

3. Broccoli

Broccoli is another vegetable that is loaded with vitamin K which helps to prevent calcificationor hardening of arteries.  Eating vitamin- and antioxidant-packed broccoli can also help to prevent oxidation of LDL cholesterol which can lead to serious heart conditions.  This super healthy veggie also offers a heart-healthy dose of fiber which helps to normalize blood-pressure and reduce stress that may cause tears (and eventually plaque build-up) in arterial walls.

4. Chia Seeds

When included daily as part of a heart-healthy diet, the fiber and alpha-linolenic acid contained in just two ounces of Chia seeds can help to keep arteries clear by regulating blood pressure, reducing LDL cholesterol, lowering triglycerides, and increasing HDL cholesterol.  Also, because daily cardiovascular exercise is another excellent way to improve heart health and keep arteries clear, Chia seeds are doubly effective.  The boost of protein and nutrients offered by this tiny superfood can help to make any workout feel just a little bit easier.

5. Cinnamon

You’ve probably heard that a spoonful of sugar helps the medicine go down.  But did you know that a spoonful of cinnamon makes your risk of heart disease go down?  Just one tablespoon of ground cinnamon per day can work to reduce cholesterol levels while at the same time clearing and preventing plaque build-up.  Cinnamon is also full of antioxidants which further improve cardiovascular health by protecting blood from damaging oxidation.  So put down the sugar and start enjoying cinnamon.  Try this fragrant spice in a cup of tea or sprinkled on top of coffee.  Or check out these recipes on EatingWell with cinnamon.

6. Coconut Oil

Disregard the old myth that all saturated fats are bad and the leading cause of cardiovascular diseases like atherosclerosis.  Regular consumption of coconut oil – about 2 or 3 tablespoons per day – can help to reduce plaque build-up in the arteries by aiding the conversion of cholesterol in the blood stream into a form that our bodies can use.  The high concentration of medium-chain triglyceride, lauric acid present in coconut oil is also thought to improve blood coagulation as well as to perform antioxidant functions in the blood stream, further diminishing the risk of heart disease.

7. Coffee

Also contrary to popular belief, coffee is not bad for your health.  Studies have found that drinking between 8 and 16 oz of coffee per day can reduce your risk of heart disease by around 20%.  Just remember to take all things in moderation, including caffeine.  Over-consumption of any stimulant has the potential to increase your blood pressure and heart rate, which can lead to some serious health problems.

8. Cranberries

Cranberries are another antioxidant-rich food which can help to improve cardiovascular health by reducing LDL and raising HDL cholesterol levels. In fact, cranberry juice has more antioxidant power than all but one other fruit juice (100% red or black grape being the exception.)  Enjoy two servings of 100% pure organic cranberry juice daily to protect your heart and improve your health.

9. Cold-water “Fatty” Fish

Also rich in healthy fats, cold-water fish like salmon, mackerel, sardines, and tuna can help to clear arteries.  Try to eat fish twice per week to reduce plaque build-up and inflammation that can lead to heart disease.  Also, eating cold-water fish can help to improve your overall cholesterol – lowering triglyceride levels and increasing HDL cholesterol in the blood-stream.

10. Flaxseeds

One of the best sources of alpha-linolenic acid (ALA), flaxseeds are known for their ability to reduce blood-pressure and inflammation, helping to keep arteries clear of obstructions and improve overall heart health.  Enjoy a serving of 100% organic golden flaxseed added to adelicious smoothie or in one of these heart-healthy recipes by EatingWell!

11. Green Tea

Green tea – especially nutrient-rich Matcha green tea – contains high levels of catechins, antioxidant plant phenols which hinder the absorption of cholesterol during digestion.  Enjoy a cup or two of green tea every day to improve your blood-lipid levels and help reduce arterial blockage.  Green tea also provides a natural boost to the metabolism which can help you to lose weight, further bolstering your cardiovascular health.

12. Nuts

A heart healthy snack alternative to prepackaged and processed foods, raw nuts are a delicious way to clear arteries with many auxiliary benefits, to boot!  Almonds are by far the best option, being very high in monounsaturated fats, vitamin E, fiber, and protein.  Walnuts are another great choice.  As an excellent source of alpha-linolenic acid (ALA) – the same EFA that gives flaxseeds their favorable reputation – eating a serving of walnuts every day can help to improve blood-pressure, reduce inflammation, and keep arteries clear of obstructions.

13. Olive Oil

Rich in monounsaturated oleic acid – an essential fatty acid (EFA) known for its positive effects on cholesterol levels and oxidative stress in the blood stream – olive oil is widely considered to be one of the healthiest oils for cooking and dressing food.  According to a recent study, use of olive oil for these purposes can actually reduce the risk of serious cardiovascular illnesses by up to 41%.

A word of caution: When shopping for olive oil, avoid buying the lowest-priced option on the shelf.  These products are inexpensive for a good reason.  Low-cost olive oils are often cut with cheaper, less-healthy oils or have been damaged by heat during the extraction process.  Instead, go with a certified 100% organic virgin olive oil.

14. Orange Juice

Drinking just two cups of 100% orange juice (no sugar added) every day can help to improve blood pressure and reduce inflammation of arteries.  Also, orange juice is full of antioxidant vitamin C which helps to keep arteries clear by preventing oxidative damage in the blood stream.  For more information about how orange juice improves circulatory function, read this article by the Bastyr Center for Natural Health.

15. Persimmon

Persimmons are loaded with antioxidants and polyphenols, both of which work to decrease LDL and triglycerides in the blood-stream.  Persimmons are also a great source of fiber which helps to regulate blood pressure, keep your heart healthy, and your arteries clear.

16. Pomegranate

Antioxidant phytochemicals naturally present in pomegranates do an excellent job of protecting the circulatory system from damaging oxidation which can cause plaque build-up and dangerous blood clots.  Pomegranate also naturally stimulates production of nitric oxide in the blood which helps to open arteries and regulate blood pressure.  Try eating fresh pomegranate or enjoy some organic pomegranate juice!

17. Spinach

One of the famed dark leafy greens, spinach is loaded with fiber, potassium, and folate – all of which help to lower blood pressure and keep arteries clear.  According to recent studies, just one serving per day of folate-rich greens like spinach can lower homocysteine levels – a known risk factor for cardiovascular diseases like atherosclerosis.  Why not mix it up a little?  Enjoy your spinach sautéed, in a salad, or as part of a heart-smart smoothie!

18. Spirulina

Spirulina is a cytobacteria (or blue-green algae as they are often called) which not only helps to regulate lipid levels in the blood, it is also a complete protein.  Unlike other plant sources of protein, Spirulina contains all of the essential amino acids needed by the human body to maintain optimum health.  Spirulina is also packed with EFAs, including alpha-linolenic acid – the essential omega-3 fatty acid found in chia and flaxseeds that has been researched extensively for its ability to reduce arterial inflammation and improve cardiovascular health.  Take Spirulina daily as a supplement or try it in powder form in some of these delicious recipes.

19. Turmeric

Curcumin, the main component of Turmeric, is a powerful anti-inflammatory.  Adding turmeric to your diet can seriously reduce inflammation and damage to arterial walls which are leading causes of plaque build-up and blood clots.  Furthermore, studies have shown us that the high levels of curcumin in Turmeric can aid in the reduction of fatty deposits in the arteries by up to 26%.  Try some of theseexcellent recipes using all-natural organic turmeric.

20. Watermelon

Not only is it delicious, watermelon is another fruit that is great for your heart.  As an excellent natural source of the amino acid L-citrulline, watermelon can help to keep arteries clear by lowering blood pressure and decreasing inflammation.  In much the same way as pomegranate, watermelon naturally stimulates production of nitric oxide, which further improves artery health and blood pressure.  Try some of these Best Watermelon Recipes by Southern Living!

21. Whole Grains

Trade out your bleached carbohydrates for their whole grain alternatives to give your heart health a boost.  Foods like whole grain breads, whole wheat pastas, brown rice, quinoa, barley, and oatmeal have long been celebrated for their role in improving blood-cholesterol levels, keeping arteries clear, and reducing the risk of serious heart disease.

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This is a Repost from the original site:  http://www.naturallivingideas.com/21-foods-that-naturally-unclog-arteries/

[yourphysiotherapist]

EXERCISE PRESCRIPTION FOR THE KNEE JOINT AND THE LOWER EXTREMITIES

I would like to share to you guys this Exercise Prescription for Knee Rehabilitation Program which I gave to my 20 Year Old, soccer player, Male patient  who complaint that he felt his Right knee will give way whenever he plays soccer. So here it  is.

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SPORTS REHABILITATION FOR THE KNEE JOINT

AND THE LOWER EXTREMITIES

By Wren John Fabian, PT

Prep:  ICING X 10MIN

  Warm Up

1.  Stretchings

                       1.1. Quadriceps X 10sec hold X 3 Reps

                       1.2. Hamstrings X 10sec hold X 3 Reps

2.  Stationary Bicycling X 5min

  Strengthening

Quads Setting X 10sechold X 5 Reps

SLR for Illiopsoas X 10 Reps X 3 sets with Ankle Weights (weight depending on current MMT)

SLR for ITB  and Quadratus Lumborum X 10 Reps X 3 sets with Ankle Weights (weight depending on current MMT)

SLR for Gluteal Muscles X 10 Reps X 3 sets with Ankle Weights (weight depending on current MMT)

Knee Bending on Prone X 10 Reps X 3 sets with Ankle Weights (weight depending on current MMT)

VMO and Adductors Training using a Medicine Ball X 10sec Hold X 10reps X 3 sets ( Supine)

             Progression: (Standing) Back against the thera ball on the wall, soft ball between the knees, make about 30deg of squatting, followed by squeeze, while squeezing pull the body up to starting position X 10reps

      7. Forward Lunges X 10reps X 2 sets

      8. Planking  X 1min hold

  Hamstrings, Pelvic and Gluteal Stabilization

Pelvic Bridging with ankle dorsiflexion X 10sechold X 5 reps

                Progression:  Pelvic Bridging with One Leg Raise X 10sechold X 10 Reps

Cardio

Progressive Running on Threadmill by Dr. Galland of Orthopedic Specialist of North Carolina (OSNC)

Coordination

1. Forward alternating Step-up Exercise on step board X 2min. (start with moderate speed, then increase speed every session)

2. Side-ward alternating Step-up Exercise on step board X 2min. (start with moderate speed, then increase speed every session)

3. Peg jumps to and fro X 5 rounds

4. Carioca X 5rounds

Cool Down

     1.  Stretchings

Quadriceps X 10sec hold X 3 Reps

Hamstrings X 10sec hold X 3 Reps

Post Training:  ICING X 10MIN

By Wren John Fabian, PT

[yourphysiotherapist]

CONSISTENT LOW BACK PAIN

WHAT'S NEXT IF LOW BACK PAIN DIDN'T GO AWAY AFTER GIVING THE RIGHT EXERCISES TO PATIENTS?

It is really disappointing that after exerting all your effort and knowledge in giving the utmost care to our patient with low back pain, that despite all the modalities we gave and all kind of exercises we can think of that they may benefit from, still the pain exist and becomes even worst.

First and foremost, in cases of acute low back pain, you can give the patient the emergency exercises of Mckenzie, which I called the Mckenzie Emergency Triad.  The MCKENZIE EMERGENCY TRIAD, are the first 3 Mckenzie exercises, which are: 

Lying on prone

Upper body hyper extension on elbows and

Upper body hyper Extension elbow straight.

LYING ON PRONE, where patient is at rest on  a firm plinth or mat, let the patient relax for about 3 to 5 minutes. Followed by ON ELBOWS TRUNK EXTENSION, patient prop their selves up on elbow as far as they can go holding the position for 3 seconds and then return to the starting position, repeat 10 times twice a day. Next is ELBOW STRAIGHT TRUNK EXTENSION, this is similar to the one on elbows, same holding and same repetitions. what I do to my patients is I ask them to do this three exercises for a week everyday. On the second week I give them  the rest of the Mckenzie extension exercises on top of the first three.

Once the pain subsides on the third week, I begin giving them PELVIC TILTING AND KNEE TO CHEST exercises to stretch the spinal muscles and to mobilize the pelvic area. You may also want to give the patient the SITTING FLEXION STRETCH and STANDING FLEXION STRETCH, but be very cautious about it, for some patients are getting dizzy on this exercises. To avoid dizziness, what I do is ask patients to do flexion for three seconds and immediately go back to upright posture, for ten repetitions.

Now, if despite all this exercises and the patient didn't get any relief at all, according to Mckenzie apply a direct over pressure on or above the painful area while doing the second and the third exercises of the Triad. do this twice a day for one week. After the pain subsides you may continue giving the rest of the other back exercises.

In Cases of peripheralization of pain, or presence of radiculopathy appears even only at the buttocks area, determine which side the pain peripheralizes, then as you begin with the triad move the lower extremities away from that side of pain.  

POSITIONAL GAPPING exercise can also be given to patients with peripheralization. This is an exercise where you ask the patient to side lie on the good side and put a rolled towel or foam roller to the non-painful side of the spine. Ask the patient to turn the upper trunk towards supine and hold the position for one minute, repeat the exercise five times. SIDE GLIDING EXERCISE is also a good exercise, Ask the patient to stand at right angle to the wall about 12 inches at the painful side, keep the feet and knees together, Lean the shoulder against the wall, then give a good push on the pelvis going to the wall using the unaffected hand, hold the position for 5 seconds, repeat 10 times.

Low back pain is complicated to treat, you have to dig deeper to determine what causes the pain, there only you can program a good exercise for the patient. Remember, not all the patient with low back pain have the same causes, so avoid sticking to one exercises for all. 

By:

WREN JOHN A FABIAN, PT

(HAAD) Physiotherapist 1

Physical Therapist Registered, Philippines

E-Mail   :   [email protected]

[yourphysiotherapist]

NEW STUDY ABOUT THE CAUSE OF ILLIOTIBIAL BAND SYNDROME

The Real Cause of Iliotibial Band Syndrome

Iliotibial band syndrome is a common injury, occurring in up to 12 percent of all runners.1 The pain associated with this syndrome is often described as "burning" and is reproduced clinically with Noble's test, in which the examiner compresses the distal band against the lateral femoral condyle while the knee is flexed 30 degrees. Although early research suggested the iliotibial band produced injury by snapping back and forth over the lateral femoral condyle (traumatizing the bursa trapped beneath), more recent research confirms that this theory is invalid.

In their thorough analysis of iliotibial band anatomy and function, Fairclough, et al.,2 determine that what appears to be a forward / backward displacement of the band during knee flexion is actually an illusion created by alternating tensions generated by the tensor fasciae latae and gluteus maximus muscles. (Fig. 1) Using MRI, the authors conclusively prove the band does not snap back and forth, but is compressed into the lateral aspect of the femur as the knee is flexed, with peak compression occurring at 30 degrees flexion.

Fig. 1. The iliotibial band (ITB). When the knee is flexed slightly (A), the tensor fasciae latae muscle (TFL) pulls with more force than the gluteus maximus muscle (G Max), causing the anterior aspect of the ITB to become more prominent (compare B and C). As the degree of knee flexion increases (D), greater tension is created in the gluteus maximus muscle and the posterior aspect of the iliotibial band becomes more prominent (E). The shifting of tension from the anterior to the posterior fibers of the ITB (F) creates the illusion that the band is displacing forward and backward. This can be demonstrated on yourself by placing your index and middle fingers on the anterior and posterior aspects of the iliotibial band as you flex your knee through a 40° range of motion. Notice that when the leg is straight, the anterior aspect of the band is more prominent and tension gradually transitions to the posterior band when the knee flexes past 30°. Drawn from photographs in Fairclough, et al.2

Fairclough, et al., claim the iliotibial band possesses two distinct sections: a lower ligamentous component that runs between the epicondyle and Gerdy's tubercle (which functions to limit internal tibial rotation); and a proximal tendinous component extending from the hip and attaching to the lateral femoral condyle through the dense fibrous band. (Fig. 2)

Fig. 2. Anatomy of the iliotibial band. Because the iliotibial band has an extensive fascial expansion that travels deep to attach to the posterior aspect of almost the entire femur (A), tension created in the gluteus maximus and TFL creates a compressive force (B) that prevents the femur from bending during single-leg stance (C). This extensive fascial support may explain why individuals with strong hip abductors have delayed progression of medial knee osteoarthritis8 and why athletes with femoral shaft stress fractures should always be treated with strengthening exercises for the upper gluteus maximus, gluteus medius and tensor fascia latae muscles.

The authors claim the proximal component of the iliotibial band should be considered as a separate musculotendinous unit, suggesting the pain associated with an iliotibial band syndrome may be an enthesopathy in which tensile strain in the lower femoral attachment produces insertional bone pain (comparable to the bone pain associated with an insertional Achilles tendinitis). The authors also suggest the pain may result from repetitive compression of the highly innervated fatty tissue beneath the distal aspect of the iliotibial band. Contrary to the majority of published literature, Fairclough, et al., confirm the band itself is never inflamed, and there is no evidence of bursitis or inflammation in the distal part of the vastus lateralis muscle.

To identify biomechanical factors potentially responsible for the development of this common injury, Ferber, et al.,3 performed three-dimensional motion analysis of 35 runners with iliotibial band syndrome and compared rearfoot, knee and hip movements to 35 age-matched controls. Compared to the control group, the iliotibial band syndrome group exhibited significantly greater knee internal rotation and hip adduction, with no appreciable difference in rearfoot pronation. In fact, runners with iliotibial band syndrome had slightly reduced rearfoot eversion angles compared to the control group, which is consistent with research suggesting this injury is more likely to happen in people with high arches.

The authors state that because the band has a strong attachment to the distal femur, excessive hip adduction during stance phase increases tensile strain along the entire band, while the exaggerated knee internal rotation increases torsional strain along the distal aspect of the band. The combination of increased tensile loading from the hip and torsional loading from the knee amplifies compression of the band against the lateral knee. Because there was no difference in the angle of peak knee flexion, these authors concur with the research by Fairclough et al., questioning the validity of the sagittal plane theory in which the band snaps back and forth over the epicondyle as the knee flexes.

The detailed three-dimensional kinematic analysis performed by Ferber, et al., suggests that strengthening the hip abductors and external rotators may play an important role in the management of iliotibial band syndrome. This is consistent with research by Fredrickson, et al.,4 who demonstrated that a six-week program of hip abductor exercises produced a 51 percent increase in muscle strength, and completely resolved symptoms in 22 of 24 runners.

While the clinical efficacy of exercises may play an important role in the management of this condition, it is also essential to evaluate hip abductor flexibility, since tightness in the tensor fasciae latae, gluteus medius, and gluteus maximus muscles may increase tensile strain on the band. In an extremely detailed cadaveric study of the effect of stretching on the iliotibial band and proximal muscles, Falvey, et al.,5 surgically implanted strain gauges into the iliotibial bands of 20 fresh cadavers and evaluated the effect of three different stretches on lengthening the band. They also evaluated elasticity of the tensor fasciae latae / iliotibial band aponeurosis with ultrasonography while athletes performed maximum voluntary contractions of the hip abductor musculature.

Their detailed analysis confirmed that the iliotibial band itself is extremely rigid and resistant to stretch, since it lengthened less than 0.2 percent with a maximum voluntary contraction. Because of the extreme inflexibility of the fascial component of the iliotibial band, the authors emphasize that current treatment protocols focusing on reducing tension in the band are inappropriate, since they are treating the "symptoms of the condition rather than the cause." The authors state that to be effective, tension in the muscular component of the band must be reduced with soft-tissue therapies such as massage or dry needling of myofascial trigger points.

The stretches illustrated in Figure 3 are especially helpful at lengthening the upper gluteus maximus and tensor fascia latae. As demonstrated in several studies,6-8 performing deep-tissue massage prior to stretching allows for more rapid length gains. Of course, length gains can be enhanced with the use of various in-home massage tools, such as foam rollers and/or massage sticks. Although no studies have evaluated their usefulness, clinical experience confirms the various home massage tools enhance flexibility possibly by stretching the perimysium, which is considered a major extracellular contributor to passive muscle stiffness.

Fig. 3. Various stretches for the gluteus maximus and tensor fascia latae components of the iliotibial band. Position A stretches the upper gluteus maximus, while B and C stretch the tensor fascia latae muscle. Failure to lengthen the tensor fascia latae is a common cause of recurrent injury.

References

Fredericson M, Wolf C. Iliotibial band syndrome in runners: innovations in treatment. Sports Med, 2005;35:451-459.

Fairclough J, Hayashi K, Toumi H, et al. The functional anatomy of the iliotibial band during flexion and extension of the knee: implications for understanding iliotibial band syndrome. J Anat, 2006;208:309-316.

Ferber R, Noehren B, Hamill J, et al. Competitive female runners with a history of iliotibial band syndrome demonstrate atypical hip and knee kinematics. J Orthop Sports Phys Ther, 2010;40:52.

Fredericson M, Cookingham C, Chaudhari A, et al.. Hip abductor weakness in distance runners with iliotibial band syndrome. Clin J Sport Med, 2000;10:169-175.

Falvey E, Clark R, Franklyn-Miller A, et al. Iliotibial band syndrome: an examination of the evidence behind a number of treatment options. Scand J Med Sci Sports, 2010;20:580-587.

Hopper D, Deacon S, Das S, et al. Dynamic soft tissue mobilization increases hamstring flexibility in healthy male subjects. Br J Sports Med, 2005;39:594-598.

Guler-Uysl F, Kozanoglu E. Comparison of the early response to two methods of rehabilitation for adhesive capsulitis. Swiss Med Wkly, 2004;134:363-368.

Chang A, Hayes K, et al. Hip abduction moments and protection against medial tibiofemoral osteoarthritis progression. Arth Rheum, 2005;52:3515-3519.

Dr. Thomas Michaud is the author of Human Locomotion: The Conservative Management of Gait-Related Disorders, the content of which forms the basis for this and subsequent articles. All illustrations in this article appear in the book and are reproduced with permission. Dr. Michaud is a 1982 graduate of Western States Chiropractic College and practices in Newton, Mass., where he has treated thousands of recreational and elite runners. His first textbook, Foot Orthoses and Other Forms of Conservative Foot Care (published in 1993), was eventually translated into four languages and is used in physical therapy, chiropractic, pedorthic and podiatry schools worldwide.

   REPOSTED BY:

WREN JOHN A FABIAN, PTRP, HAAD-PT

Physiotherapist

May 15, 2014

[yourphysiotherapist]

SACROILIAC JOINT SYNDROME

SACROILIAC JOINT SYNDROME

By: Wren John Fabian, PTRP, HAAD-PT

    THEY SOMETIMES CALLED IT

sacroiliac joint problems

SI joint dysfunction

SI joint syndrome

SI joint strain

SI joint inflammation

  These terms refer to one and the same sign and symptoms of Sacroiliac pathology due to different kind of causes.

  WHAT CAUSES SACRO?

1.      Degenerative arthritis – When the cartilages that acts as shock absorbers of the sacrum and the Iliac bone worn out, because of trauma or any external force arises to it, the two bone will start to rub each other and lead to osteoarthritis and will definitely causes pain.

2.      Pregnancy—When the hormone relaxin relaxes this joint to prepare for childbirth allows hypermobility of the joint so predisposes it to wear and tear, not to mention the additional weight the women gain during pregnancy added strain and stresses to the joint.

3.      Leg Length Discrepancy

4.      Congenital Pelvic Abnormalities

5.      Muscle Tightness or spasm on the lower extremities—Muscle tightness of Quadriceps, Hamstrings, Illiopsoas, Quadratus Lumborum and other muscles that supports body posture can either lead to Low back pain or SI Pain.

  SIGN AND SYMPTOMS

Symptoms of SI joint syndrome are often hard to distinguish from other types of low back pain. In most cases, there is a confusing pattern of back and pelvic pain that mimic each other, making diagnosis of SI joint syndrome very difficult. The most common symptoms of SI joint syndrome include:

Low back pain

Buttock pain

Thigh pain

Difficulty sitting in one place for too long due to pain

  EXERCISES FOR SI JOINT SYNDROME

  Phase 1:          SIJ Pain Relief & Joint Protection

Cryotherapy/ Ice Therapy – use ice 15min daily

TENS

Taping

Soft Tissue Massage

  Phase II:          Restoring Normal ROM and Strength

n  Core Strengthening Exercises – Dynamically strengthening group of muscles that support the SI joint.

n  Stretching Exercises—Tight muscles of the Legs that are tight needed to be stretch to promote flexibility and balance.\

  Phase III:         Restoring Full Function

            As your sacroiliac joint dynamic control improves, your physiotherapist will turn their attention to restoring your normal pelvic alignment and sacroiliac joint range of motion during more stressful positions and postures plus work on your muscle power, proprioception, balance and gait (walking pattern).

Depending on your chosen sport or activities of daily living, your physiotherapist will aim to restore your SIJ function to safely allow you to return to your desired activities.  Everyone has different demands for their sacroiliac joints that will determine what specific treatment goals you need to achieve. For some it be simply to walk around the block. Others may wish to run a marathon. 

Your physiotherapist will tailor your sacroiliac joint rehabilitation to help you achieve your own functional goals.

[yourphysiotherapist]

Back Pain and Tight Psoas Muscle

BACK PAIN AND TIGHT PSOAS MUSCLE

wrenjohnfabian || July 11, 2013

  Our Psoas is primarily responsible for bending the hip and thigh.  When we’re sitting for a prolonged period of time, this muscle tend to shortened and contract to hold our trunk upright. Now when we tend to hold this posture long enough, it will start to acquire the same posture and became normal for it. And it will end up wanting your tissues to move into that resting position. Making it become more tight & contracted.

Incorrect posture while standing and walking (which is due to a tight Psoas) will make it even tighter and harder to loosen.

How It Can Cause Back Pain? A tight Psoas is a killer for your back for various reasons.

If it is tight and in a contracted state, your Psoas will want to bring your lower back forward, moving your pelvis into an anterior tilt: lordotic posture.

The pressure exerted by the Psoas whilst in a contracted state can compress the joints and discs of the lumbar vertebrae. This pressure causes degeneration and will make them more susceptible to injury.

A shortened Psoas on one side will pull the spine or pelvis to that side, leading to many painful problems, including scoliosis.

A tight Psoas will stop your Glutes firing and activating normally. This is Reciprocal Inhibition: the Psoas and the Glutes are opposing muscles.

Lack of Gluteal (buttocks) activity plus horrific posture can lead to overcompensation in other muscles of the back, leaving them tight and overworked. Couple this with the referring pain from the trigger points in your Psoas and you will be hurting.

Tips to Avoid A Tight Psoas. There are several ways to stop your Psoas turning into a hazardous plank of wood. All of which are easy to implement and should be even if you don’t suffer from back pain yet. Here goes…

Postural Corrections. If we stay in a certain position all day, our tissues will want to move into that resting position, in this case, your Psoas. The best sitting posture is one that always changes.

Sit Back in Your Chair. This will stop you leaning forward as much, and thus your Psoas won’t be in as shortened position in comparison to when you sit on the edge of your seat.

Stop Hooking Your Feet under Your Chair. You put yourself in more hip flexion and therefore, more Psoas activation. Set your feet flat on the floor, or a raised platform if you are a shortie.

Stand Up When Performing Exercises. You sit all day at work and keep your Psoas shortened. Do the opposite in the gym. Instead of the bike, get on the treadmill. Sub in Overhead Press instead of Seated Press.

Stop Sleeping on Your Stomach. When you are on your stomach, your back goes into hyperextension. This is exacerbating what a tight Psoas already does to your back (anterior tilt). Change it up.

Move More. Not staying in a seated position all day will go a long way to stopping you developing a tight Psoas. Get up more frequently, stretch more often, change positions… just keep moving!

Tips To Loosen A Tight Psoas. If you do suffer from low back pain and you suspect a tight Psoas, relax (maybe your Psoas will follow the lead), read the next few tips, and get cracking.

  Leg Swing

A leg swing is a dynamic stretch, which is a stretch performed in a motion. These types of stretches are best performed before physical activity because they acclimate the body to movement. Stand with your left side facing a wall or table and place your left hand on the wall for support. Keeping your right foot on the floor, lift your left foot and proceed to swing your leg high in the air in front of your body. Steadily swing it back behind your body as high as possible and continue to alternate back and forth. After finishing a series of reps, switch sides. You also have the option of doing these laterally. Swing your leg in front of your body in a sweeping motion instead

Lateral Lunge

A lateral lunge stretches the iliopsoas and groin area in a steady motion. Begin in a standing position with your feet together and hands clasped behind your head. Keeping your back straight, take a wide lateral step to your left and bend your left knee. As you do this, keep your right leg straight and push your butt backward. Once your left thigh is about parallel to the floor, rise back up and bend to your right side. Alternate back and forth in a controlled fashion.

Lunge Stretch

A lunge exercise is performed in motion and it works the glutes, quadriceps and hamstrings. A static lunge stretch targets the iliopsoas from a partial kneeling position. Start by placing your hands on your hips and taking a long step forward with your left foot. Slowly lower yourself down by bending both knees and gently place your right knee on the floor. After flattening the top of your right foot on the floor, move your hips forward until you feel a good stretch in your right hip flexor area. Hold this position for 20 to 30 seconds, slowly release and switch sides. When doing this stretch, keep your shoulders lifted and back straight.

Bound Angle Pose

The bound angle pose stretches the iliopsoas from a seated position. Begin by bending your knees, placing your feet sole-to-sole and resting your elbows on the inside of your thighs. Keeping your back straight, grasp your feet and pull them in as far as possible while carefully pushing your knees down toward the floor. Once you feel a good stretch in your hip area, hold for 20 to 30 seconds and slowly release.

     WREN JOHN A FABIAN, PTRP

July 11, 2013

  Sources: http://stronglifts.com/the-psoas-is-it-killing-your-back/

 http://www.livestrong.com/article/462174-stretching-exercises-for-the-iliopsoas/

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[yourphysiotherapist]

Nice To know

[yourphysiotherapist]

7 No-No's After a Meal

Health Time - 7 Things not to do after a Meal

Source: http://www.knowledgebase-script.com/demo/article-91.html

7 Things not to do after a meal

Don't smoke - Experiment from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).

Don't eat fruits immediately - Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1hr before meal.

Don't drink tea - Because tea leaves contain a high content of acid. This substance will cause the Protein content in the food we consume to be hardened thus difficult to digest however Japanese Green tea is known as a drink which has many benefits for your health.

Don't loosen your belt - Loosening the belt after a meal will easily cause the intestine to be twisted & blocked.

Don't bathe - Bathing will cause the increase of blood flow to the hands, legs & body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.

Don't walk about - People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.

Don't sleep immediately - The food we intake will not be able to digest properly. Thus will lead to gastric & infection in our intestine.

Finally don't just keep this article, Please forward it to your friends. Let them be aware!

Posted:  January 10, 2013

Reposted by:

WREN JOHN A FABIAN, PTRP, BPT (HAAD)

Physiotherapist

[yourphysiotherapist]

9 Bad Foods You Should Be Eating

Nine Bad Foods You Should Be Eating

Some healthful foods have gotten bad raps they just can’t shake. Do you avoid peanut butter because you think it's super-fattening? Have you banned egg yolk because you're concerned about your heart health? Get the good truth about these and more “misunderstood” foods.

By Nicci Micco, M.S., editor-at-large for EatingWell Magazine

Peanut Butter

The bad rap: Peanut butter is super-fattening. The good news: Peanut butter is high in fat, but that doesn’t mean it’s fattening. (Gaining or losing weight, and body fat, basically comes down to balancing calories.) That said, peanut butter is a concentrated source of calories, so you don’t want to go overboard. But you don’t need to eat tons to feel satisfied: just a tablespoon (90 calories) or two of peanut butter goes a long way. Plus, peanut butter provides protein and folate, a B vitamin important for the healthy development of new cells.

Eggs

The bad rap: A significant source of dietary cholesterol, egg yolks are off-limits for those concerned about heart health. The good news: Medical experts now emphasize that saturated fats and trans fats are bigger culprits in raising blood cholesterol than dietary cholesterol is. Plus, eggs are super-satisfying: in one study, people who ate a scrambled-egg-and-toast breakfast felt more satisfied, and ate less at lunch, than they did when they ate a bagel that had the same number of calories. Egg yolks contain lutein and zeaxanthin, compounds that research links with reduced risk for age-related macular degeneration (AMD), the leading cause of blindness in people over 50.

Beef

The bad rap: Beef is full of saturated fat and dietary cholesterol, so people who care about their hearts should avoid it. The good news: Lean cuts of beef are a low-fat source of protein and iron, a mineral essential for getting oxygen from the lungs to cells throughout the body—and one many women (of childbearing age) are deficient in. There are many lean cuts of steaks: filet mignon, sirloin, strip steak, flank steak. If you can’t remember the names, pick steaks that are deep red with a relatively small amount of marbling—a fancy name for fat—to find lean cuts.

Chocolate

The bad rap: Chocolate has lots of fat, lots of sugar—and it tastes amazing, so it must be bad for you. The good news: Dark chocolate contains flavanols, antioxidants that seem to have a blood-thinning effect, which can benefit cardiovascular health. And, recently, researchers in Switzerland reported that eating dark chocolate (1.4 ounces of it) every day for two weeks reduced stress hormones, including cortisol, in highly stressed people. But be sure to account for the calories (1.4 ounces delivers 235)—or you may be stressed to see extra pounds creeping on.

Potatoes

The bad rap: Potatoes rank high on the glycemic index, which measures how quickly different foods raise your blood sugar. Foods with a high GI value tend to cause a higher spike in blood sugar—and in insulin, the hormone that helps glucose get into cells—which can be a problem for some people, particularly those with diabetes. The good news: Potatoes are a good source of fiber, potassium and vitamin C. And unless you’re eating an absolutely plain potato all by itself, its GI value doesn’t matter. (It’s also worth noting that the glycemic index is an imperfect and controversial scale.) A high-GI potato becomes a low-GI meal if you simply add a little olive oil, because the added fat helps slow the absorption of the potato’s carbohydrates

Coffee

The bad rap: Coffee can make you super-jittery, interfere with your sleep and, well, it’s just not good for you. The good news: Studies show that compounds in coffee—including but not limited to caffeine—may reduce the risk of dementia, diabetes and liver cancer. Most benefits are associated with drinking 2 to 4 (8-ounce) cups a day. That said, coffee can make some people jittery—and if this is true for you, you should cut back. You should also limit caffeine if you’re pregnant—the American Congress of Obstetricians and Gynecologists advises no more than two cups a day while expecting—or nursing.

Nuts

The bad rap: Nuts are chock-full of fat. The good news: Nuts are full of fats—but they’re the good, heart-healthy unsaturated kinds. Nuts, and peanuts, which are technically legumes, also deliver other healthy nutrients—which ones depends on the nut. For example, pistachios are rich in lutein and zeaxanthin, antioxidants that help keep eyes healthy. Almonds provide vitamin E and walnuts offer significant amounts of heart-healthy omega-3 fats. You do need to keep an eye on serving size, though: at around 160 to 200 calories per ounce, nuts do pack a substantial amount of calories

Bread

The bad rap: Bread is bad for you, because it’s loaded with carbs. The good news: Bread isn’t bad—eating too many refined grains is, and that’s why the new Dietary Guidelines for Americans recommend making at least half of the grains you consume whole grains. Switching to 100% whole-wheat bread, or other whole-grain breads, is one way to do that. And good news: research in the Archives of Internal Medicine found that people who eat more whole grains may live longer.

Corn

The bad rap: Sure, corn is a vegetable—but it doesn’t contain many nutrients. The good news: Corn, while not as nutrient-packed as, say berries, is nutritious: it contains 4 grams of fiber per 1 cup of kernels, or about 1 large ear. Like most other yellow and green vegetables, corn is a good source of lutein and zeaxanthin

Reposted by: Wren John A Fabian, PTRP July 20, 2012 SOURCE: http://en-maktoob.news.yahoo.com/photos/nine-bad-foods-you-should-be-eating-slideshow/potatoes-photo-1314385164.html#crsl=%252Fphotos%252Fnine-bad-foods-you-should-be-eating-slideshow%252Fpeanut-butter-photo-1314385036.html

[yourphysiotherapist]

Classify your headache