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Common Walking Injuries

Walking is a relatively safe exercise besides being viewed as invaluable “me-time” by those
who are regular with the habit.
The many health benefits of walking include better management of diabetes, heart health,
blood pressure, bone density, muscle tone and aerobic fitness, as also reduced risk of breast
and colon cancer, alleviation of depression, and improvement in cognitive function.
Though walking is relatively low impact, the repetitive nature of its movement can lead to
injury.

Lower Back Pain: Dull or sharp pain in lower back, buttocks, or back of leg that mostly
occurs in people with a history of back pain and in those unused to exercise.
Cause: Muscle strain, or disc bulge pinching a nerve that gets aggravated with walking.
Shin Splints: Dull aching pain in front of lower leg between knee and ankle, which can
progress into a stress fracture if you keep exercising.
Cause:  When tissue between leg muscles and the shinbone (tibia) become inflamed with
the repeated motion of your legs hitting a hard surface when walking.
Stress Fracture: Throbbing pain with swelling in foot or ankle that worsens with walking.
Initially so tiny, it may not even show up on an x-ray.
Cause: The repetitive impact of walking can fatigue and overload the tiny crack, literally
breaking the bone. Women over 40 are more prone owing to bone density issues.
Knee Pain: The knee aches, throbs, even swells up with walking or bearing weight.
Cause: Underlying problems include tendinitis, osteoarthritis, Runner’s Knee or
misalignment of the kneecap, or overpronation where the feet roll inward when you walk.
Plantar Fasciitis: Tenderness and pain on the bottom of the foot, especially heel, which is
usually worse in the morning.
Cause: People with very high arches, flat feet, or ankles that pronate are predisposed to this
condition. Not stretching enough before walking can also be a cause.
Muscle Cramps: A tight squeezing pain, commonly in your calf muscles.
Cause: If new to strenuous exercise like walking uphill or walking very fast, or due to
dehydration or being low in potassium, an electrolyte that comes out in sweat.
Sprained Ankle: A sharp, sudden pain in the ankle that fades into a dull pain.
Cause: Could be an acute stretch of the ligament, or twisting of your ankle because of an
awkward step.
Achilles Tendinitis: Dull or burning pain in the back of heel or ankle.
Cause: Tight calf muscles, or age related loss of elasticity in tendons and ligaments.

How you can help yourself:

Gentle stretches three times a day – first thing in the morning, before and after walking.

  • If new to walking, start slow and short, and gradually build up gradually over time.
  • Always warm up before increasing pace.
  • Ensure supportive footwear that have good shock absorption, are well-fitting but with
    enough room so your toes don’t touch the front.
  • Practice good bone health by getting enough calcium and Vitamin D in your diet.
  • Use orthotic inserts in shoes, if required, to correct overpronation.
  • Avoid uneven surfaces like grass or footpaths with dislodged tiles.
  • Drink plenty of water. If needed, get some potassium by eating a banana or sipping a
    sports drink infused with the electrolyte.
  • If pain persists, take a break from walking, and seek medical advice. Rest as advised by
    your doctor, and seek physical therapy if required.

How Argala Revive can help:

With pain management using specialized equipment to deliver electrotherapy modalities
such as IFT, Ultrasound, TENS, LASER therapy, Shockwave therapy or Infrared
Therapy.

  • A physiotherapist will teach gentle isometric exercises to help in working your muscles,
    and improving blood circulation to the painful areas.
  • Posture and form correction based on physical assessment and customizing a
    physical therapy program accordingly.
  • Weight management plan as obesity and overweight individuals can put additional
    strain on their muscles, making them prone to injury.
  • Building strength and stability with the help of an exercise physiotherapist, especially
    required in older walkers as they experience degenerative changes in their joints,
    muscles and bones. Argala’s experienced Geriatric Rehab specialists can help with a
    personally supervised program to help you build strength.

Do not let pain or injury hamper your fitness goals!

Research says that moderate activity is required to alleviate chronic pains.
Argala’s expert team will help keep you pain free, get your muscles to be active again, and
get you back to the walking track as quickly as possible!

NECK PAIN AND HOW TO DEAL WITH IT

Neck pain is one of the most silent debilitating pains a person can have, where
symptoms vary from a mild ache in the neck to headaches to upper back pain,
shoulder blade pain, a tingling sensation radiating into hands and so on, which if
unattended can lead to weakness in both hands. Instability in the cervical spine and
muscles surrounding it can be due to degeneration, injury, or inactivity of muscle
groups along with sedentary lifestyle. Whether you are a software employee, a
housewife or an adolescent always on the phone, you have a chance of getting neck
pain.

THE STRUCTURE OF YOUR NECK

Your spine is stacked like building blocks with 33 bones, out of which 7 are present in
your neck. These bones/ vertebral bodies are held together by many ligaments and
muscles which provide stability to the spine while we move our head in all directions.
There are small cushion like structures called inter vertebral discs between these
bones to provide more freedom of movement, while also providing shock absorption.
They are made of thick fibrous outer-layer and a gel-like inner layer. The spine while
passing through the vertebral column, which is just behind your vertebral bodies,
gives off small branches on either side which control all your muscles and sensations
in your hands.

SYMPTOMS OF NECK PAIN:

  1. Deep, dull aching pain in the neck: this may be due to strain in the neck
    muscles surrounding your cervical spine.
  2. Stiffness: (what we clinically call as limited range of motion) happens
    because of tightness/strain in your muscles. Tightness in the muscles can be
    either due to overactivity, limited use or a protective mechanism against pain.
  3. Headaches: having neck pain can lead to having headaches which are also
    called tension headaches. These may occur as a result of the pressing of tiny
    nerves in the back of your head.
  4. Radiating pain: people with neck pain may have shooting pain radiating to
    the shoulder blades, arms or hands.
  5. Tingling and numbness: a person with significant degenerative changes in
    the spine, and compression of nerves as a result of that, may experience a
    tingling sensation in one or both the hands.
  6. Muscle weakness: In chronic degenerative conditions, or in case of injury, a
    person might experience progressive muscle weakness in one or both the
    hands.

You may not experience all the symptoms mentioned above but may have a cluster
of the above-mentioned symptoms.

CAUSES OF NECK PAIN:

  1. Improper posture: doing work in improper posture might not be a direct
    cause of neck pain but having muscle imbalance ( weakness in certain
    muscles) due to a sedentary lifestyle and regularly engaging in improper
    posture might cause you neck pain.
  2. Degenerative changes: as we age, our bones start degenerating because of
    wear and tear. Just like how a motorcycle or car gears keep getting old with
    time and need regular servicing and usage to keep them in the right condition,
    the space between the vertebral bodies may reduce and cause the disc to
    protrude or press on to the nerves that exit from the spine.
  3. Injury to your neck or head: you may experience neck pain when you have
    injury anywhere around the head and neck. Examples of injury include a
    whiplash injury, car accidents, blunt force trauma etc.
  4. Muscular strain: overworking or over-exertion of the muscles of your neck,
    may also cause neck pain. Neck muscle strain may occur while sleeping,
    lifting heavy weights etc.
  5. Autoimmune disorders: in some cases of rheumatoid arthritis or in case of
    ankylosing spondylitis, the patient may have severe neck pain.
  6. Tumours and infections: in cases of tumours in the bone or spinal cord, or in
    case of infections like TB of the spine, the patient may experience debilitating
    neck pain along with other symptoms.

HOW IS NECK PAIN DIAGNOSED?

It is important to know that whenever you have an injury or chronic pain which lasts
more than 10 days, it is better to consult your doctor.
Your doctor may do the following to identify the cause of your neck pain:
 Ask for your medical history.
 Conduct a thorough physical examination.
 Ask you to get an X-ray, MRI, or a CT scan to see the changes within your
spine.
 A Nerve-conduction study may be prescribed if there are any changes in your
sensation or if there is any weakness in your hands.
 A bone density scan may be performed to check the health of you bones. This scan specifically helps in knowing if you have osteoporosis (soft bones
due to lack of minerals).
 Ultrasound scan or doppler test if you the doctor feels that you are having
pain due to improper blood supply.
 Blood work depending on your history and symptoms.

WHAT HAPPENS AFTER DIAGNOSIS?

MEDICAL TREATMENT
 Depending on the cause of neck pain your doctor may prescribe you medical
treatment which may include medication and topical ointments/analgesics to
help reduce the pain/muscle spasm.
PHYSIOTHERAPEUTIC MANAGEMENT:
 In most cases where you don’t have a tumour or infection, your doctor may
prescribe physiotherapy treatment.
 Initial phases of rehabilitation include pain management which includes
passive physiotherapy followed by active rehabilitation where your muscles
will be strengthened to improve your strength and functionality, thereby
preventing recurrence of pain.

MORE ABOUT THE PAIN MANAGEMENT PHASE:
Once you are suggested to take physiotherapy, you will be meeting a
physiotherapist. The physiotherapist will assess you by checking your mobility,
strength and flexibility and will perform a few special tests.
The initial stage of rehabilitation is the pain management which may last from 5 to 10
days or even more depending on the intensity and extent of pain.
Treatment includes:

  1. Electrotherapy: electrotherapy modalities like IFT, Ultrasound, TENS,
    LASER therapy, Shockwave therapy or Infrared Therapy. All of them help in
    reducing the intensity of pain. Based on your assessment, the physiotherapist
    will be the best person to choose the modality that best suits you.
  2. Heat therapy or Cryotherapy: you may be suggested to use an ice pack or
    hot water pack by your physiotherapist.
  3. Gentle stretching: in this phase, passive or gentle stretches may alleviate
    the tension in your muscles.
  4. Gentle isometrics: Gentle isometric exercises help in working your muscles
    without moving your head, these help in improving blood circulation to the
    painful areas, and also help in keeping the muscles active.

FROZEN SHOULDER

Frozen shoulder, medically known as adhesive capsulitis, is a painful and debilitating condition that affects the shoulder joint, restricting its range of motion and causing discomfort. Despite its prevalence, many individuals may not fully understand the complexities of frozen shoulder or know how to manage it effectively. In this blog, we’ll delve into the causes, symptoms, diagnosis, and treatment options for frozen shoulder, empowering readers with valuable insights into this condition.

What is Frozen Shoulder?

Frozen shoulder occurs when the capsule surrounding the shoulder joint becomes thick, tight, and inflamed, leading to stiffness and restricted movement. While the exact cause of frozen shoulder is not always clear, certain factors such as injury, surgery, prolonged immobilization, diabetes, and autoimmune diseases may increase the risk of developing this condition.

Symptoms of Frozen Shoulder:

The symptoms of frozen shoulder typically develop gradually and worsen over time. They may include:

·        Pain and stiffness in the shoulder joint

·        Difficulty performing daily activities such as reaching, lifting, or dressing

·        Limited range of motion, especially when raising the arm or reaching behind the back

·        Discomfort or pain that worsens at night

·        Gradual worsening of symptoms over several months to years

Diagnosis:

Diagnosing frozen shoulder usually involves a physical examination by a healthcare professional. Your doctor may assess your range of motion, strength, and the severity of pain in your shoulder. Imaging tests such as X-rays, MRI, or ultrasound may be ordered to rule out other underlying conditions and confirm the diagnosis of frozen shoulder.

Treatment Options:

While frozen shoulder can be challenging to manage, several treatment options can help alleviate symptoms and improve shoulder function. These may include:

managing frozen shoulder.

Medical treatment:

·        Pain Management: Over-the-counter pain relievers or prescription medications may be recommended to alleviate pain and inflammation associated with frozen shoulder.

·   Corticosteroid Injections: In some cases, corticosteroid injections directly into the shoulder joint can help reduce inflammation and relieve pain.

·        Hydrodilatation: This procedure involves injecting a sterile fluid into the shoulder joint to stretch the capsule and improve range of motion.

Physical Therapy: physical therapy plays a major role in alleviating the symptoms and improving activities of daily living. A tailored exercise program designed to improve flexibility and strength in the shoulder joint can be highly effective in

Surgery:

In severe cases where conservative treatments fail to provide relief, surgical intervention such as manipulation under anesthesia or shoulder arthroscopy may be considered to release the tight capsule.

Self-Care Strategies:

In addition to medical interventions, certain self-care strategies can complement treatment and promote healing. These may include:

·        Applying heat or cold packs to the affected shoulder to reduce pain and inflammation.

·    Practicing gentle stretching exercises recommended by a physical therapist to improve flexibility.

·        Avoiding activities that exacerbate shoulder pain and stiffness.

·     Maintaining good posture and ergonomics to prevent further strain on the shoulder joint.

·   Seeking support from friends, family, or support groups to cope with the emotional impact of living with frozen shoulder.

Conclusion: Frozen shoulder can significantly impact quality of life, but with proper understanding and management, individuals can effectively navigate this condition and regain function in their shoulder joint. By recognizing the symptoms, seeking timely medical evaluation, and following a comprehensive treatment plan that includes physical therapy, pain management, and self-care strategies, individuals can embark on the path toward recovery and restored mobility. Remember, every healing journey is unique, and with patience, perseverance, and the right support, overcoming frozen shoulder is indeed possible.

TOTAL HIP REPLACEMENT AND POST-OPERATIVE REHABILITATION

Understanding Total Hip Replacement:

 Total hip replacement, also known as hip arthroplasty, is a surgical procedure to replace a damaged or worn-out hip joint with a prosthetic implant. This procedure is commonly recommended for individuals suffering from severe arthritis, hip fractures, or other hip-related conditions that cause debilitating pain and limit mobility.

For many individuals, the prospect of undergoing total hip replacement (THR) can be daunting. However, it’s essential to understand that this surgical procedure can significantly improve quality of life by alleviating pain and restoring mobility.

The Surgery:

The journey begins with a consultation with an orthopedic surgeon, who will assess your condition and determine if total hip replacement is the right course of action for you. The surgery typically takes a few hours and involves removing the damaged portions of the hip joint and replacing them with prosthetic components made of metal, plastic, or ceramic.

Rehabilitation Phase:

Post-surgery, a structured rehabilitation program is crucial for optimizing recovery and regaining functionality. The rehabilitation process typically starts immediately after surgery and continues for several weeks or months, depending on individual progress. Here’s what you can expect during the rehabilitation phase:

1.     Early Mobilization: Physical therapy usually begins within 24 hours after surgery, focusing on gentle exercises to improve circulation, range of motion, and muscle strength. Initially, you may use assistive devices like crutches or a walker to support mobility.

2.     Gradual Progression: As your strength and mobility improve, the intensity and complexity of exercises will gradually increase. Your physical therapist will tailor the rehabilitation program to address your specific needs and goals.

3.     Pain Management: Managing post-operative pain is essential for a successful recovery. Your healthcare team will provide medications and other pain management techniques to ensure your comfort during the rehabilitation process.

4.     Home Exercises: In addition to supervised therapy sessions, you’ll be given specific exercises to perform at home to supplement your rehabilitation program. Consistency and adherence to these exercises are key to achieving optimal outcomes.

5.     Lifestyle Modifications: Adopting healthy lifestyle habits, such as maintaining a balanced diet, staying hydrated, and avoiding smoking, can support the healing process and enhance overall well-being.

6.     Patience and Persistence: Recovery from total hip replacement surgery is a gradual process that requires patience and persistence. It’s essential to stay committed to your rehabilitation program and communicate any concerns or setbacks with your healthcare team.

Returning to Daily Activities: As you progress through rehabilitation, you’ll gradually regain the ability to perform daily activities independently. Your healthcare team will guide you on when it’s safe to resume activities such as driving, work, and recreational pursuits.

Long-Term Outlook: Total hip replacement has a high success rate in relieving pain and improving mobility, allowing many individuals to enjoy an active and fulfilling lifestyle. However, it’s essential to continue monitoring your hip health and follow any recommendations from your primary consultant to ensure long-term success.

Total hip replacement and its rehabilitation process offer a path to renewed mobility and improved quality of life for individuals suffering from hip-related conditions. By understanding the procedure, actively participating in rehabilitation, and adopting healthy lifestyle habits, you can embark on a journey toward rediscovering the joy of movement and independence. At Argala we make sure that our team supports you every step of the way.

UNLOCKING THE POWER OF EXERCISE THERAPY: A PATH TO WELLNESS

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In today’s fast-paced world, where stress seems inevitable, it’s easy to overlook the importance of taking care of our physical and mental well-being. However, amidst the chaos, there exists a powerful tool that can help us navigate through life’s challenges with resilience and vitality: exercise therapy.

Exercise therapy, also known as therapeutic exercise or physiotherapy, is a form of physical activity tailored to address specific health concerns and improve overall well-being. The benefits of exercise therapy are profound and far-reaching, from managing chronic conditions to enhancing mental health.

Here are some of the key benefits of exercise therapy:

1. Physical Health Benefits: Exercise therapy plays a crucial role in improving physical health by strengthening muscles, enhancing flexibility, and boosting cardiovascular fitness. It is particularly beneficial for individuals dealing with chronic conditions such as arthritis, diabetes, or heart disease. Regular exercise can help manage symptoms, improve mobility, and reduce the risk of complications, ultimately enhancing quality of life.

2. Pain Management: Chronic pain can significantly impact one’s daily life, making even simple tasks seem daunting. Exercise therapy offers a holistic approach to pain management by targeting the underlying causes of discomfort. Through a combination of exercises, individuals can experience reduced pain intensity and improved function.

3. Mental Health and Well-being: The connection between physical activity and mental health is well-documented Exercise is also known to release endorphins, the brain’s feel-good neurotransmitters. This is important as a stress-busting mechanism for the mind, which in turn works to boost overall mental well-being too. Additionally, engaging in regular exercise fosters a sense of accomplishment, boosts self-esteem, and promotes better sleep – all of which are essential components of mental well-being.

4. Improved Quality of Life: Whether you’re recovering from an injury, managing a chronic illness, or simply aiming to lead a healthier lifestyle, exercise therapy can significantly enhance your quality of life. By increasing mobility, reducing pain, and promoting overall wellness, it empowers individuals to participate more fully in daily activities, pursue their passions, and enjoy life to the fullest.

ADDITIONAL BENEFITS:

Personalized Approach: One of the greatest strengths of exercise therapy lies in its personalized approach. A skilled therapist will conduct a comprehensive assessment, considering your unique needs, abilities, and goals. From there, they will design a tailored exercise program that addresses your specific challenges and maximizes your potential for success.

 Long-Term Sustainability: Unlike fad diets or quick-fix solutions, exercise therapy offers a sustainable path to health and wellness. By incorporating regular physical activity into your routine, you reap immediate benefits and lay the foundation for long-term success. With dedication and consistency, exercise therapy can become a lifelong companion on your journey to optimal health.

 

In conclusion, exercise therapy offers a holistic approach that empowers you to take charge of your health and live life to the fullest. Whether seeking relief from pain, managing a chronic condition, or simply aiming to lead a healthier lifestyle, exercise therapy can help you achieve your goals. So why wait? Take the first step towards a happier, healthier you today.

MANAGING MECHANICAL LOW BACK PAIN: A COMPREHENSIVE GUIDE TO REHABILITATION

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Introduction:

 Mechanical low back pain (MLBP) is one of the most common musculoskeletal disorders affecting individuals. It encompasses a broad spectrum of conditions that cause discomfort or pain in the lower back, often stemming from issues with muscles, ligaments, joints, or intervertebral discs. We aim to provide comprehensive information on MLBP, including its causes, symptoms, diagnosis, and effective rehabilitation strategies to help individuals regain function and alleviate pain.

Causes of Mechanical Low Back Pain:

  • Muscle Strain: Overstretching or tearing of muscles in the lower back due to sudden movements or improper lifting techniques.
  • Ligament Sprain: Damage to the ligaments supporting the spine, often resulting from excessive stretching or twisting.
  • Intervertebral Disc Degeneration: Wear and tear of the discs between vertebrae, leading to disc bulge, herniation, or degenerative disc disease.
  • Facet Joint Dysfunction: Irritation or inflammation of the small joints in the spine, causing localized pain and stiffness.
  • Improper posture adaptation: adapting to abnormal postures due to muscle imbalance.

Symptoms of Mechanical Low Back Pain:

  • Dull, achy pain in the lower back region, often exacerbated by movement or prolonged sitting/standing.
  • Muscle stiffness and reduced range of motion.
  • Pain may radiate into the buttocks or thighs but typically does not extend below the knee.
  • Occasionally, individuals may experience episodes of sharp, stabbing pain with certain movements.

 Diagnosis and Assessment

v Clinical Evaluation:

  • Patient history: Assessing the onset, duration, and aggravating pain factors.
  • Physical examination: Evaluation of posture, range of motion, muscle strength, and neurological function.

v Diagnostic Tests:

  • X-rays: To assess bone health and detect any abnormalities such as fractures or degenerative changes.
  • MRI or CT scans: Provide detailed images of soft tissues, including discs and nerves, to identify herniations or other structural issues.
  • Electromyography (EMG) or nerve conduction studies: Help evaluate nerve function and detect any abnormalities contributing to symptoms.

Rehabilitation Strategies

v Conservative Treatments:

  • Pain Management: Nonsteroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, and analgesics to alleviate pain and inflammation.
  • Physical Therapy: Targeted exercises to strengthen core muscles, improve flexibility, and correct posture.
  • Manual Therapy: Techniques such as spinal manipulation or mobilization to alleviate pain and restore joint function.
  • Heat and Cold Therapy: Application of heat packs or ice packs to reduce pain and muscle tension.

v Lifestyle Modifications:

  • Ergonomic adjustments: Proper workstation setup and lifting techniques to prevent strain on the lower back.
  • Weight management: Maintaining a healthy weight reduces stress on the spine and joints.
  • Regular exercise: Incorporating low-impact activities such as swimming or walking to improve overall fitness and reduce the risk of recurrence.

If the problem is recurring, inhibiting your daily living activities and the conservational management has failed, your primary physician will suggest other procedures.

There are two types of procedures –

Interventional Procedures:

  • Epidural Steroid Injections: Delivery of anti-inflammatory medication directly into the epidural space to alleviate pain and reduce inflammation.
  • Facet Joint Injections: Administration of medication into the facet joints to relieve pain and improve mobility.
  • Radiofrequency Ablation: A minimally invasive procedure that uses heat to disrupt nerve signals, providing long-lasting pain relief.

Surgical Options:

  • Discectomy: Removal of herniated disc material to relieve pressure on the spinal nerves.
  • Spinal Fusion: Joining two or more vertebrae together to stabilize the spine and alleviate pain caused by instability.
  • Artificial Disc Replacement: Surgical implantation of an artificial disc to restore mobility and function in degenerated discs.

Mechanical low back pain can significantly impact an individual’s quality of life, but with the right approach to rehabilitation, many can experience relief and regain function.

 

At Argala by understanding your symptoms, your physiotherapist will help you design an effective treatment program that addresses specific needs and goals so individuals can take proactive steps toward managing their condition effectively, ultimately leading to improved outcomes and long-term wellness.

UNDERSTANDING TOTAL KNEE REPLACEMENT: PROCEDURE, RECOVERY, AND LIFESTYLE CHANGES 

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total knee replacement, or total knee arthroplasty, is a surgical procedure to relieve pain and restore function in knees affected by severe arthritis or injury. This transformative surgery has helped countless individuals regain mobility and improve their quality of life. Understanding the procedure, recovery process, and necessary lifestyle adjustments is essential for those considering or undergoing total knee replacement.

 

Anatomy:

1.     Bones:

a. Femur (Thigh Bone): The femur forms the upper part of the knee joint, articulating with the tibia and patella to facilitate movement.

b. Tibia (Shin Bone): The tibia serves as the larger lower leg bone and bears most of the body weight. It forms the lower portion of the knee joint.

c. Patella (Kneecap): The patella is a small, triangular bone embedded within the tendon of the quadriceps muscle. It protects the front of the knee joint and assists in knee extension.

2.     Cartilage:

a. Articular Cartilage: This smooth, slippery tissue covers the ends of the femur, tibia, and underside of the patella. It reduces friction and allows for smooth movement within the joint.

 b. Meniscus: Two crescent-shaped cartilage structures, known as menisci, sit between the femur and tibia. They act as shock absorbers, distribute weight evenly, and enhance joint stability.

Procedure:

Total knee replacement involves removing damaged cartilage and bone from the knee joint and replacing it with artificial components made of metal and plastic. The surgery is typically performed under general or regional anaesthesia and involves the following steps:

 

1.     Incision: The surgeon makes a small cut over the knee to access your joint.

2.     Reshaping: Damaged bone and cartilage are removed from the surfaces of the femur (thigh bone) and tibia (shin bone).

3.     Implant Placement: Metal implants are secured to the ends of the femur and tibia, and a plastic spacer is inserted between them to facilitate smooth movement.

4.     Closure: The incision is closed with sutures or staples.

Recovery:

Recovery from total knee replacement varies from person to person but typically follows a structured timeline:

1.     Stay at the Hospital: Most patients stay in the hospital for a few days after surgery to monitor pain, manage medications, and begin physical therapy.

2.     Rehabilitation: Physical therapy is a crucial aspect of recovery, focusing on regaining strength, flexibility, and range of motion in the knee.

3.     Pain Management: Pain and discomfort are common after surgery and are managed with medication, ice therapy, and elevation.

4.     Gradual Resumption of Activities: Patients gradually increase their activity levels under the guidance of their healthcare team, starting with simple movements and progressing to more strenuous activities.

5.     Long-Term Follow-Up: Regular follow-up appointments with the surgeon are necessary to monitor healing, address any concerns, and track progress.

Lifestyle Changes:

Total knee replacement can significantly improve mobility and reduce pain, but it also requires certain lifestyle adjustments:

1.     Exercise: Commitment to a tailored exercise program prescribed by a physical therapist is essential for maintaining knee strength and flexibility.

2.     Weight Management: Maintaining a healthy weight reduces stress on the knee joint and can improve surgical outcomes.

3.     Joint Protection: Avoiding activities that place excessive strain on the knee, such as high-impact sports or heavy lifting, can prolong the lifespan of the artificial joint.

4.     Patience: Patience is key during the recovery process, as improvements may take several months, and occasional setbacks are normal.

Conclusion:

Total knee replacement is a procedure that relieves individuals suffering from debilitating knee pain. Patients can enjoy improved mobility and a better quality of life by understanding the procedure, committing to rehabilitation, and making necessary lifestyle changes. Consulting with healthcare professionals can provide personalized guidance and support throughout the treatment journey.

At Argala we help in the patient’s recovery with a range of services from pre-operative rehabilitation to post-operative rehabilitation by understanding the patient’s needs and designing the clinical protocols accordingly ensuring comfort and faster recovery.

 

 

DO I HAVE SCIATICA?

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Wondering whether you have Sciatica? Worry not, lets get to know about it.

What is Sciatica?

Sciatica can be described as nerve pain through the back of your leg from your low back to foot or from your buttock to the foot because of irritation of a nerve which is called as The Sciatic Nerve. Patient may also feel tingling, pins & needles or numbness along with pain. Sciatica is a SYMPTOM AND NOT A DISEASE or DIAGNOSIS.

What is the Sciatic Nerve?

Sciatic nerve is the longest and thickest nerve in your body originating from the low-back. Though it is named a single nerve, it is a group of nerves that arise from your spinal cord. It runs along the back of your thigh, divides into two branches at your knee level and ends up into your foot.

Symptoms:

·      Radiating pain (pain intensity may vary from mild to severe)

·      Paresthesia (altered sensation)

·      Muscle weakness

·      Numbness

What causes Sciatica?

Sciatica can be caused by multiple reasons, few of the reasons might be

·      Degenerative disc disease

·      Spinal stenosis

·      Foraminal stenosis

·      Spondylolisthesis

·      Injuries

·      Tumors

·      Cysts

·      Cauda equina syndrome

·      Having insufficient core strength

What are the risk factors for developing Sciatica?

·      Standing/sitting for long periods of time as a part of occupation

·      Sedentary lifestyle

·      Diabetes

·      Smoking

·      Improper posture or posture abnormalities

·      Obesity

·      Weak core muscles

How is it diagnosed?

A qualified doctor can help you diagnose if you have Sciatic nerve impingement through physical examination and diagnostic imaging such as X-Ray and MRI. Diagnostic imaging plays an important role to diagnose the reason for which you are getting pain.

Physical examination includes:  diagnostic special tests, assessment of range of motion, strength and flexibility.

Is it treatable?

Yes, your SYMPTOMS are treatable, most patients recover fully. A possible complication in untreated long-term cases is severe pain and foot drop.

Treatment includes:

·      Medications

·      Physiotherapy ( electrotherapy and exercise therapy)

·      Alternative therapies

·      In severe cases – surgery 

How long should I rest?

If your pain started very recently i.e. before 2 or 3 days, rest may help in relieving pain. In any other case there may be chances of increase in intensity because of rest.

Will physiotherapy help me ?

Physiotherapy plays an important role in managing your symptoms and live a pain-free life. Treatment includes exercise therapy to strengthen your muscles, electrotherapy modalities to reduce the intensity of pain. Treatment plan depends on assessment of the patient and is customized accordingly. goals of rehabilitation can be divided into short-term goals are focused on reduction in pain intensity and increase mobility, long-term goals are focused on muscle strength and prevent recurrence of symptoms.

Role of Aqua therapy:

Aqua therapy or hydrotherapy plays an important role in treating sciatica with spinal instability or core muscle imbalance. When inside the water, the amount of stress on the joints is reduced thereby causing less pain and the amount of resistance to the movement increases which helps in strengthening the muscles.

How to prevent Sciatica?

·      Maintaining good posture – your physiotherapist will be able to help you with exercises to improve your posture and tips to maintain proper and comfortable posture.

·      Management of obesity & diabetes- your primary physician (if present) may come up with management plan which may include medication (if needed), nutrition management and

·       Staying active- lifestyle modifications play a major role in preventing sciatica or its precursors.

 

 

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The Power of Good Sleep: How It Can Improve Overall Health and Healthy Ageing

Sleep is one of the most important parts of our life, and it plays a vital role in our overall health and well-being. In today’s fast-paced and busy world, sleep tends to get neglected. However, a lack of proper sleep can lead to a myriad of health problems and can even contribute to ageing faster. In this blog, we will explore the power of good sleep and how it can improve overall health and healthy ageing.

Benefits of Good Sleep: –
  1. Boosts Immune System: Good quality sleep plays a crucial role in boosting our immune system. During sleep, our body produces cytokines, a type of protein that helps fight inflammation, infection, and stress. Lack of sleep can decrease the production of cytokines, making our immune system weaker and more susceptible to illnesses. In contrast, getting enough quality sleep can help us fight off infections and stay healthy.
  2. Improves Memory and Cognitive Functioning: Sleep is essential for optimal brain function, including learning, memory, and problem-solving capabilities. During sleep, our brain consolidates and processes information, making it easier to retain and access it when needed. Therefore, getting enough sleep can enhance our cognitive skills and improve our overall performance at school, work, and in everyday life.
  3. Regulates Hormones: Sleep plays a crucial role in regulating the production of hormones in our body, including cortisol, insulin, and growth hormones. These hormones are essential for various bodily functions, including metabolism, energy levels, and tissue repair. Lack of sleep can disrupt the balance of these hormones, leading to weight gain, diabetes and other health issues. On the other hand, getting enough sleep can help regulate these hormones and keep us healthy.
  4. Reduces Stress and Anxiety: A good night’s sleep is essential for reducing stress and anxiety. During sleep, our body releases hormones that help us relax and reduce tension. Lack of sleep, on the other hand, can lead to increased levels of cortisol, a hormone associated with stress, making us feel irritable, anxious, and unable to cope. By getting enough sleep, we can reduce stress levels and promote good mental health.
  5. Slows Down the Ageing Process: Getting enough quality sleep can even slow down the ageing process. During sleep, our body produces growth hormones that help repair and regenerate cells, keeping us looking and feeling young. Lack of sleep, however, can have the opposite effect, leading to premature ageing and a variety of health problems. Therefore, a proper sleep schedule is essential for healthy ageing.

In conclusion, sleep is a crucial component of our overall health and well-being. It helps fight illnesses, improves cognitive function, regulates hormones, reduces stress, and slows down the ageing process.

Our team at Argala passionately believes that good sleep can make all the difference in your overall health and well-being. Proper rest is necessary to stay healthy, age gracefully, and keep up with day-to-day tasks. We understand that this can be difficult when managing specific medical conditions. However, with our team of experienced healthcare professionals, you can rest easy knowing that you are in excellent hands.

Argala’s ‘Good Sleep’ program:

Our specialized ‘Premium Good Sleep’ program tackles a wide range of sleep related problems with a comprehensive sleep study to understand the underlying issues and curate a personalized clinical treatment plan.

What is a Sleep Study?

Polysomnography, known as a sleep study, is a test used to diagnose sleep disorders. Polysomnography records your brain waves, the oxygen level in your blood, and your heart rate and breathing during sleep. It also measures eye and leg movements.

In addition to diagnosis, a sleep study might help determine a treatment plan if you’ve been diagnosed with a sleep disorder. It also might be used to adjust your treatment.

Through right diagnosis of sleep issues, regular doctor visits, treatment and monitoring, we will work towards your regaining your good sleep. With Argala’s Good Sleep Program, you can sleep peacefully, literally!

Why Clinical At-Home Rehab Programs Are Key to a Successful Recovery

Rehabilitation programs are an essential part of the recovery process for individuals who have undergone surgery or suffered from a traumatic injury. However, traditional inpatient rehabilitation programs can be expensive, time-consuming, and inconvenient for some patients. This is where at-home rehab programs come into play, providing patients with the opportunity to recover in the comfort of their own home while receiving professional care and guidance.

Advantages of clinical at-home rehab programs:

Comfort & Convenience

At-home rehab programs provide a comfortable and familiar environment for patients to recover in. Patients can avoid the stress and inconvenience of travelling to a clinic or hospital and the hassle of parking and waiting in a waiting room. With at-home rehab, patients can recover in the comfort of their own homes, surrounded by their loved ones.

Personalised Care

At-home rehab programs offer patients personalised care that is tailored to their specific needs. With one-on-one attention from a trained healthcare professional, patients can receive the individualised care they need to recover successfully. At-home rehab programs allow patients to work at their own pace, without the distractions and pressure of a clinic or hospital environment.

Lower Risk Of Infection

Hospitals and clinics are notorious for harbouring infectious diseases. Patients who are recovering from surgery or an injury are particularly vulnerable to infections. By staying at home, patients can reduce their risk of exposure to infectious diseases and focus on their recovery.

Less Expensive

At-home rehab programs can be significantly less expensive than traditional rehabilitation programs. Patients can save money on transportation, lodging, and other expenses associated with attending a clinic or hospital. In addition, at-home rehab programs may be covered by insurance, making it an affordable option for many patients.

In conclusion, clinical at-home rehab programs are an excellent option for individuals who require rehabilitation services following surgery or injury. These programs provide patients with the opportunity to recover in a comfortable and familiar environment while receiving personalised care and attention from a dedicated team of healthcare professionals. Argala Home Health offers a wide range of clinical at-home rehab programs, including post-operative ortho care, post-operative cardiac care, post-operative neuro care, and post-hospital discharge care. Each of these programs is designed to meet the unique needs of patients and help them achieve a successful recovery, all under the supervision of the treating surgeon. With the help of providers like Argala Home Health, patients can recover faster, regain their independence, and return to their daily lives with confidence.