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<a href="http://orthoinfo.aaos.org/topic.cfm?topic=a00366">The thigh</a> houses some of the largest muscles in the body that power your movements and activities.&nbsp; At the front of the thigh, the quadriceps muscles allow your knee to extend while the hamstring muscles in the back flexes your knee.&nbsp; These muscle groups are routinely strained or injured during sporting activities such as soccer and track and field.A strained muscle refers to an injury leading to stretching without a tear of the muscle, while muscle tears can be partial or complete.&nbsp; Injuries to the thigh muscles can be extremely painful and can often prevent walking or other activities.&nbsp; Complete tears of the quadriceps should be evaluated by a physician to determine whether surgical intervention is necessary.In cases of non-operative management, injuries of the thigh are treated with an initial period of rest, activity modifications, and following with a stretching and strengthening exercise program.&nbsp; The return to activities can be variable but it often takes approximately 6-8 weeks.&nbsp;&nbsp;

Thigh Pain And Its Causes

<a href="http://well.blogs.nytimes.com/2012/01/03/for-neck-pain-chiropractic-and-exercise-are-better-than-drugs/?_r=0">Neck pain</a> commonly affects many of us causing significant morbidity and loss of productivity.&nbsp; The causes of neck pain are many but include neck strain, cervical spine arthritis, and disc herniations.&nbsp; Treatment options for many of these conditions include rest, anti-inflammatory medications, therapy, and in severe instances (for certain conditions only) surgery.While medications can help minimize the pain and inflammation associated with neck pain, there are also side effects that need consideration.&nbsp; Anti-inflammatory medications can cause upset stomachs and injury to the kidneys if not monitored, and more potent pain relievers such as narcotic medications can lead to dependence.&nbsp; So, minimizing the exposure to these drugs may be prudent.In an interesting study published in the <a href="http://www.annals.org">Annals of Internal Medicine</a>, researchers demonstrated that in a group of patients with neck pain, exercise therapy and visits to the chiropractor without drugs were more effective that the groups treated with medications alone.&nbsp; Off course certain cervical spine conditions may necessitate more aggressive treatments so please consult with your medical professional.&nbsp; While there are still many things that we can learn about optimizing treatment for neck pain, this study is one of many that highlights the benefits of a <a href="http://www.simpletherapy.com/programs/neck-pain/">stretching and strengthening program</a> to stabilize the cervical spine.<a href="http://www.simpletherapy.com">SimpleTherapy</a> offers a variety of exercises for your aching neck designed to improve strength and flexibility of your cervical spine.

Exercise Better Than Drugs for Neck Pain

Anterior Cruciate Ligament (ACL) injures are common and are often treated with ACL reconstruction (rebuilding) in order to allow for a return to sports or daily activities without the knee giving out. Despite being a successful surgery in most cases, some patients still don’t feel as if their knee is where they want it to be -- even after more than 6 months following surgery. In addition, some patients’ knees also get poor marks when evaluated objectively by a physical therapist.This <a href="https://www.healio.com/orthopedics/sports-medicine/news/online/%7B0e31d292-e148-4ec7-bb81-ab66bcdf668a%7D/jump-training-after-acl-reconstruction-reduced-secondary-injury-oa-risk-factors?utm_source=selligent&amp;utm_medium=email&amp;utm_campaign=orthopedics%20news&amp;m_bt=3467164728230">study</a> looked at the ability of 8 weeks of a supervised jump training program to improve the overall function of these knees with reconstructed ACLs, but imperfect function. The results suggest that there are substantial subjective and objective improvements in the knees when this program is instituted. In addition, the likelihood of knee swelling (a sign of inflammation) was less if some of the weight was decreased during the first 6 weeks of the jump training.It’s possible that these improvements in the knee decrease the risk of re-injury to the knee and could even reduce the likelihood of arthritis, but these claims are not definitively proven. So, if a patient hasn’t reached their goal by 6 months after ACL reconstruction, a specific jump training program, as described in this study, may be helpful in improving both the objective function and the subjective feel of the knee.<blockquote>SimpleTakeaway™If your ACL reconstruction recovery isn’t where you’d like it to be by 6 months after surgery, a physical therapy program focusing on jump training may help you reach your goals.</blockquote>—<a href="/uploads/2018/08/d1577x5rifh2o5kkadgc.webp"><img class="alignnone wp-image-2360" src="/uploads/2018/08/d1577x5rifh2o5kkadgc.webp" alt="" width="161" height="161" /></a>Commentary by Dr. Russell Nord, M.D.<a href="https://www.mywtmf.com/Find-a-Doctor/N/Russell-M-Nord-M-D-.aspx">Dr. Russell Nord, M.D.</a>, is on the SimpleTherapy Clinical Advisory Board, the&nbsp;<a href="http://orthodoc.aaos.org/RussellNordMD/index.cfm">Orthopaedic Surgeon and Medical Director</a>&nbsp;of Washington Hospital’s Sports Medicine Program and Orthopaedic Surgery Section Chair at Washington Hospital.<a href="http://www.simpletherapy.com/">SimpleTherapy</a>&nbsp;has a wide range of&nbsp;<a href="https://www.arthritis-health.com/types/osteoarthritis/what-knee-osteoarthritis">pain programs</a>&nbsp;to help relieve your pain at home. We are a progressive, adapting program personal to your needs that will start easy and build up gradually over time, as you advance in readiness. We also offer friendly coaching and 24/7 support whenever you need it. Try your first session free today!<div data-bind="component:{name:'blog.relieve-pain',params:{element:$element}}"><div class="blog-relieve-your-pain"></div></div>

Most Efficient Recovery to Improve ACL Injuries

The causes of <a href="http://www.webmd.com/pain-management/guide/lower-leg-pain-causes-and-treatments">calf pain</a> can be highly variable including direct trauma, overuse, muscle and tendon ruptures, and blood clots.&nbsp; The symptoms can range from mild achiness and tightness to sudden inability to walk or bear weight.The initial treatment of these injuries includes rest, elevation, and compression.&nbsp; Heating pads can help relax muscle spasms.&nbsp; Stretching of the muscles of the lower leg can also help decrease muscle spasms.&nbsp; However, if the calf pain is accompanied by any of these symptoms including warmth, redness, fevers, and or shortness of breath, you should consult a physician immediately to rule out a blood clot.<a href="http://www.mayoclinic.org/diseases-conditions/deep-vein-thrombosis/basics/definition/con-20031922">Deep venous thrombosis (DVT)</a> if ignored can fragment and travel to the lungs, causing a pulmonary embolus (PE).&nbsp; In severe cases, these events can be fatal.&nbsp; So, don’t ignore the symptoms!&nbsp;

Calf Pain: When To Worry And When Not To Worry

<a href="http://www.webmd.com/fitness-exercise/shin-splints">Shin splints</a> are the pain and tightness that overcomes the front of the lower legs during exercise that can be both annoying and debilitating.&nbsp; The causes of shin splints can include irritated and swollen muscles, stress fractures of the tibia, and conditions such as medial tibial stress syndrome and exercise-induced compartment syndrome.The symptoms are typically worse with activity and relieved by rest.&nbsp; If pain is not relieved by rest or awakens you at night please consult your physician.&nbsp; Typically, a trial of rest, activity modifications, and a graduated return to exercise and other activities form the foundation of initial treatment.&nbsp; Stretching and strengthening of the muscles of the lower leg (shin) can help decrease swelling and tightness.&nbsp; Other exercise programs include core stabilization and hamstring stretching programs can also be helpful.

Shin Splints: How To Beat It!

If you are trying to stay fit while you have knee pain, there are certain exercise machines that will allow you to work out your body and legs better than others.&nbsp; So, what is the right one for you?In terms of general aerobic fitness, lower impact exercises are better than high impact exercises.&nbsp; Elliptical machines and stationary bikes allow for general exercise and strengthening of the quadriceps with little or no impact to the knees.&nbsp; Avoiding jumping, lunging or squatting activities may also minimize the symptoms of knee pain.&nbsp; Finally, exercising on resistance machines that keep the knees through an arc of motion between 0 (fully straight) and 90 (right angle) degrees are generally better tolerated for those with knee problems.If you're hopping off the machines for a bit, keep in mind cardio exercises help strengthen the muscles that support your knee and increase flexibility. Weight training and stretching also do the same. A few other options include walking, swimming, water aerobics, and stationary cycling.<blockquote>?Did you know?&nbsp;At <a href="http://www.simpletherapy.com/choc">SimpleTherapy</a> you can design and engage in a stretching <a href="https://www.simpletherapy.com/choc/programs/knee-pain/">program for your knees</a> that works best for your needs. SimpleTherapy's programs are personalized and adaptive to your individual pain recovery, so your is always our priority. Reach out to your health coach 24/7 for any questions, concerns, or advice.</blockquote>As a CHOC associate, SimpleTherapy is available to you at no cost! <a href="http://onelink.to/gcr9t3">Log in</a> and #ProgressYourself today.

What Kinds Of Exercise Machines Are Good For My Knees?

You might have noticed and wondered why your <a href="http://www.mayoclinic.org/diseases-conditions/edema/expert-answers/foot-swelling/faq-20057828">feet and ankle swell</a> during long flights?&nbsp; The reason for this physiologic swelling is due to a combination of air cabin pressure, dependent position of the feet, and immobility.The body relies on the muscles of the lower leg, calf, and ankles to help circulate blood and return it to the heart.&nbsp; However, during long periods of immobilization, the process is disrupted and this causes increased pressure in the blood vessels causing engorgement and swelling of the foot and ankle.&nbsp; It is also this lack of mobility why some people have developed <a href="http://www.hematology.org/Patients/Clots/Travel.aspx">blood clots during air travel</a>.While the risk of swelling or blood clots cannot be fully eliminated, it can be minimized with periodic movement of the <a href="http://www.simpletherapy.com/programs/foot-pain/">foot</a> and <a href="http://www.simpletherapy.com/programs/ankle-pain/">ankle</a>.&nbsp; Many <a href="http://www.virgin-atlantic.com/us/en/travel-information/your-health/inflight-exercise.html">airlines</a> have published exercises designed to keep muscles limber and stretched out during long flights in their in-flight magazines.&nbsp; Alternatively, SimpleTherapy can provide engaging, short duration, exercises programs designed to improve blood flow and circulation to the <a href="http://www.simpletherapy.com/programs/calf-pain/">extremities</a> to minimize swelling and stiffness during travel.Safe travels!&nbsp;

Why Do My Feet Swell When I Fly?

Tendons are the muscular attachments to bones and joints that facilitate movements.&nbsp; Irritation, inflammation, and tears of these tendons can cause significant pain and morbidity.Most tendonitis and partial tendon tears do not require surgery. The initial <a href="http://www.nytimes.com/2011/03/01/health/01brody.html">management of these tendon injuries</a> typically includes rest, activity modifications, anti-inflammatory medications, and then a graduated return to activity.&nbsp; Beyond this regimen, various modalities and treatments can be helpful.&nbsp; Ultrasound and massage can improve local blood flow and promote a healing response, while corticosteroid injections can minimize inflammation.&nbsp; In some conditions, platelet-rich plasma therapy has been promoted as a means to deliver faster healing to these injuries by delivering healing factors to the zone of injury.&nbsp; However, many of these studies lack the rigors of controlled randomized trials to definitively prove or disprove their efficacies.It is widely agreed that recovery from tendon injuries requires a multi-disciplinary approach.&nbsp; A stretching and strengthening program often forms the base of the treatment pyramid.

Managing Tendon Injuries: The Basics

<h2></h2><a href="http://www.medicinenet.com/cortisone_injection/article.htm">Cortisone</a> is a powerful anti-inflammatory compound that can be taken orally or injected to reduce joint and tendon inflammation.&nbsp; These injections are delivered by medical professionals to specific joints, tendon sheaths, trigger points, or even the spine.The effects of cortisone can take up to a few days to take full effect.&nbsp; Typically, injections are mixed with local anesthetics that will provide instant and temporary relief to achy joints.&nbsp; So, do not discourage if the effects of the injection you just received at your doctor’s office are seemingly short-lived.Depending on the area, injections can be given frequently (i.e. bursitis) or may need to be limited (i.e. intra-articular injections) to avoid injury to the underlying cartilage and bone.&nbsp; Your doctor can help you define the optimal frequency.&nbsp; Of course, injections are only part of the armamentarium for relieving joint and muscle pain.&nbsp; Exercise therapy can stretch and strengthen joints, tendons, and muscles to minimize risk of injury and pain.&nbsp;

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