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Stretching is a form of exercise and physical therapy that can save the body from chronic joint pain. Joints like the shoulders, elbows, and knees may tighten so stretching is one easy way to relieve chronic pain. However, when people feel their hips tighten, stretching may not come as easily. The hips are large ball and socket joints so there are specific types of stretches that help the hips and surrounding muscles. Anyone can perform these hip stretches. Physical therapists will often recommend stretching the hips in the morning or right before exercising.

Stretching has several benefits. Stretching each morning helps the body wake up and prepare for the day. Hip stretches can help with the following benefits:

• Pain relief
• Strength
• Flexibility

Pain relief, strength and flexibility all save the hips from chronic pain conditions. If the hips are stiff, weak and in constant pain, these symptoms may grow into a full disorder. Above all, stretch every day for these major hip benefits and more.

 

Hip Stretches for Pain Relief

The hips are like any other joint since they may suffer from chronic osteoarthritis. Hip arthritis causes daily pain for some patients. So, stretching the hips as the day starts can help relieve chronic hip pain. People with arthritis hip pain can try lunges or squats that help all the hip muscles and ligaments stretch. Start with forward facing lunges and as the stretching routine becomes easier, try side or backward lunges to work different parts of the hips and thighs.

 

Hip Stretches for Strength

In particular, the thigh muscles help protect the hips. So, thigh stretches that build strength will help with support for the hips as well. Work the inner thighs and outer things for maximum strength. There are yoga balls and bands that can help with thigh workouts. The resistance from yoga bands helps with strengthening while leg lifts with a small yoga ball can also help the thigh and hip muscles.

 

Hip Stretches for Flexibility

Flexibility can help with overall hip movement. Flexible hips keep the joints from stiffening and helps with daily exercise. Hip flexibility will grow over time if a person practices these exercises daily. Hip stretches can be as simple as sitting on the floor and touching the toes. Stretch gradually and know your body’s limits. A foam roller can help beginners with these kinds of hip stretches.

If you suffer from chronic joint pain or are prone to developing aches and pains, you may notice that your condition worsens, when the weather is cool or damp. Especially in Texas, people’s joints are comfortable in the warm weather. So when the temperature drops or the rain starts, pain arrives. Here is some information about the link between weather and joint pain…

 

1. Weather can alter the thickness of your joint fluid

Recent studies conducted by Tuft University claim that a drastic change in weather can alter the amount of fluid in your joints. Any change in the thickness of your joint fluid can cause discomfort and pain. Tuft’s studies also concluded that a change in barometric pressure can also increase joint pain, among individuals who suffer from arthritis.

 

2. People tend to exercise less in cold or wet weather

It’s a well-known fact that regular exercise can help lessen the effects of arthritic conditions such as knee aches and elbow pain. Regular exercise increases the flexibility of your joints and drastically reduces joint pain. So if you’re looking to manage your joint problems, when it’s cold or raining, it’s well worth bundling up and going for a brisk walk, a few times a week. Or signing up for a gym membership, in order to work out and stay healthy.

 

3. People tend to stiffen up when it gets cold

Most people tend to clench their arms and fists, in a natural reaction to the cold or rainy weather. Clenching your body parts in order to shield yourself from the wind, the rain and the cold can increase the amount of joint pain which you experience. To avoid worsening your joint pain, keep your limbs loose and limber and to avoid stiffening your body parts. One effective way to relax your muscles and to relieve joint pain is to take a nice long hot shower.

 

4. People forget to hydrate in colder weather

When it’s hot out, you won’t have any trouble consuming eight glasses of water a day. However, when it’s chilly or raining you may be less motivated to stay hydrated. Unfortunately, even mild dehydration can increase the amount of pain which you feel in your joint areas. So, make sure you drink water often if you want to avoid symptoms of joint pain.
So joint pain is common in the cooler, wetter months, but there’s a variety of ways to keep pain low.

The knee is such a vital part of the human body, yet it is often one that is subject to a number of different problems that we may experience. The reason why this is true, in many cases, is because this area of the body tends to take a lot of abuse whenever we are younger and before any real problems begin to appear. Here are some effective knee exercises that can be done which can help you to overcome the pain that you are experiencing, but it may be able to help you to stop it from happening in the first place.

 

Wall Calf Stretch

While stretching, calf muscles most often get neglected. Therefore, for people who perform rigorous high impact workouts, running or even a lot of time on their feet, need proper calf stretches. This is because science has shown us that calves can get very tight from an impact. Therefore, they need to be stretched to relieve the tension that might later be problematic for the knees. Find a stable wall, and while facing the wall, stretch your right foot and place your heel where the floor meets the wall. While keeping your heel to the ground, lean toward your front leg and hold the stretch to its deepest point for about 5 seconds and switch feet. Target about 10-12 reps on each leg.

 

Quad Stretch and Half-Kneel Hip

This is a stretch that not only aids the knee, but also the hips. When you perform knee exercises, you will feel flexible. You can kneel on one knee with the other foot flat on the flat surface. Make sure you have close to 90 degrees with both your legs. After this is done, lean forward in the direction of your front leg. Stretch the front part of your hip in a downward direction. Then take the ankle of the leg on the ground and pull it toward your backside. This gives you a deep hamstring stretch all the way to the knees.

 

Quad Foam Roller Stretch

Quads are important to our legs and neglecting them comes with a heavy price later for our knees. This is because they usually get shorter from all the sitting our lifestyles involve. This causes them to be under constant tension. To rectify this, a foam roller can come in handy.

Start by lying face down with a foam roller under the right leg, right below the quad. This will help you put most of your body weight on your leg. When you have already done this, roll slowly. Some might say you should simply roll up and down. However, a better strategy will be to roll your leg from side to side and putting pressure on the tighter spots. Switch legs and continue doing this until you feel no pain or at least 7 minutes.

 

By utilizing these techniques, you will be able to stretch out the leg muscles, joints and therefore aid in your orthopedic health. The joints on your legs support much weight. Therefore, taking care of them should be a regular task never to be forgotten.

If you’re an athlete of any kind, you understand the normal wear and tear sports can have on your body. Though some strain builds muscle and increases endurance, a prolonged play of many sports can negatively impact different muscles, joints and other parts of the musculoskeletal system. Unfortunately, the knees are among the most common body parts affected by playing a multitude of different sports. Below, we’ll look at the top four sports that impact your knees the worst.

 

1. Running

Though long-distance running is far from the most damaging sport to your knees, the repetitive motion caused by running can eventually lead to some pretty bad knee ailments, especially if you run many miles a week. Consider cross-training for prevention of knee injury caused by running. Activities like swimming or biking can be introduced into your routine to alleviate the strain of running’s repetitive motion which can lead to knee pain.

 

2. Basketball

Basketball can be a hard sport for any athlete to master, but the game itself is particularly hard on the knees. Constant running, jumping, falls and contact that are essential to basketball’s play can have a lasting effect on the knees. Unfortunately, there is really no way to avoid these instances in full contact basketball, but alternatives are available. Leagues that offer no contact basketball enable you to enjoy playing without fear of strain or injury.

 

3. Tennis

Competitive tennis, singles tennis and racket ball are all especially hard on the knees. The short runs and quick pivots required to play racket sports can lead to serious injury if done for prolonged periods of time. Finding courts with softer foundations such as carpet or grass can help with the contact caused by playing on harder surfaces. Badminton is also a low impact alternative to subsidize your workout.

 

4. Soccer

It should come as no surprise that the high contact, fast-paced action of soccer is one of the leading causes of a knee injury in sports. The area most commonly affected in soccer players is the kneecap. This is due to overextension during running or kicking the ball. Like basketball, there is no real way to avoid these occurrences while playing soccer. Conditioning should be the main focus to reduce chances of injury.

These may be the top four sports that impact your knees the most, but any kind of physical activity can lead to knee pain or injury. This is not to say exercise and physical play is not essential. A greater focus should be placed on warming up and stretching before any physical activity. Following these tips can lead to overall improved knee and musculoskeletal health, no matter what kind of athlete you are.

Deciding that it’s time to see an orthopedic doctor can be a relief as well as a cause for anxiety. When your primary care doctor recommends that you see an orthopedic surgeon, you may tend to be overwhelmed by the thought of how you’d find the best one in the field. Here’s what you should keep in mind:

 

1. Get Referrals

Your primary care doctor should be able to refer you to a qualified orthopedic surgeon. Family, colleagues and other health professionals can also give recommendations. Take time to go through the doctors’ credentials and work experience after you have shortlisted and spoken with them.

 

2. Check Credentials

Check the state’s board for certification. This confirms that the doctor has gone through the necessary orthopedic training. Check and confirm that the surgeon has no prior history of malpractice or disciplinary action. There are many websites that provide this sort of information. Healthgrades.com is a good example.

 

3. Look for Experience

When it comes to specialized orthopedic surgery, the more experience your doctor has, the higher the chance for better results. Don’t be afraid to ask him or her how many patients he or she has worked with and which complications may arise from your condition.

 

4. Research Hospital Services

It’s important to know that your doctor’s hospital is your hospital. This means that you make sure to check the hospital to ensure they offer high quality service and comfort. This also goes a long way in boosting survival rate and reducing complications. On top of this, the location of the hospital may be something you want to look into. If it is important for you to be close to home, take the location into consideration.

 

5. Review Patient Feedback

Reading reviews on what other people have to say about an orthopedic doctor will provide an insight on what you should expect. This will allow you to get an idea of how the doctor interacts with their patients. The typical survey asks people who have been treated at an orthopedic clinic to give feedback about the quality of the service they received, wait times, scheduling appointments and so forth. They give you a look into what you should expect going forward.

 

6. Know What your Health Plan Covers

Since you deserve maximum insurance benefits and the least out of pocket payment for your treatment, make sure that the orthopedic doctor you choose accepts your healthcare plan. Your insurance plan is as important as the doctor’s experience, credentials and hospital quality when it comes to choosing the best orthopedic surgeon.

 

There are many factors that go into making an important decision like surgery. These are just a few things you should consider when looking for a great orthopedic surgeon.

Total Knee Replacement: Surgery and Recovery

Knee pain can be frustrating, which is why it is important to have your knee examined by a qualified orthopedic specialist before things get out of hand. The knees are a vital part of the body, helping with both support and mobility. If you are in pain, an orthopedic specialist can recommend medication and physical therapy to try and remedy the situation. If non-surgical treatments don’t work, then your HPH physician can see if you’re a candidate for a total knee replacement procedure.

 

Why do I need a knee replacement surgery?

Total knee replacement surgery is usually reserved for those who have severely damaged knees from injury or osteoarthritis and no other treatment options have worked. Joint replacement surgery greatly helps by relieving pain and restoring normal function.

 

Can anyone have knee replacement surgery? Is it risky?

This form of surgery can be performed on any adult, although it is mostly recommended for those over the age of 50 since they are less likely to wear out their new knee through lots of physical activity. Thanks to advancements in medical technology with MAKOplasty, the procedure is safe with minimal complications reported within the past few years. Ensure that you discuss any concerns with your doctor so you can make an informed decision.

 

What can I expect during a knee surgery procedure?

First, you will be put under general anesthesia, then your surgeon will place an incision that is about 12 inches in front of your knee. The damaged part of the knee joint is removed and carefully replaced with the metal or plastic polymer joint. This replacement can be inserted with a special cement onto the thigh bone or shin, depending on your situation. Once everything is well placed, these artificial parts would rely on the surrounding ligaments to function normally.

 

What happens after my knee replacement surgery?

Usually, patients stay at the hospital for about two to three days depending on their healing process. Most patients experience great relief after their knee replacement procedure. The full results will be felt in a few months. To help the recovery process and make sure that the patient is returning to normal function, physical therapy will be recommended. Physical therapy will help the patient gain the ability to fully support their body weight on their knees.

 

Are there special precautions after the surgery?

You must avoid twisting the leg or straining it to avoid damaging your new knee. When sleeping, make sure that the leg is as straight as possible. The worst thing that could happen is getting a dislocated new knee, which would lead to other complications. To be safe, ask your doctor all the questions you have and make sure to follow all instructions given by your doctor.

 

How long will my new knee last?

Most knees last more than 10 to 15 years. However, your level of physical activity and initial healing can affect the condition of your new knee. A second replacement may be necessary for some occasions.

Remember, everybody is different in the way they respond to medication and surgery. You might take a longer or shorter time to heal, but you must follow every instruction given by your physical therapist and orthopedic surgeon to ensure that everything goes according to plan.