Tag: Ankle

An itch in your ankles can make keep you from doing your daily chores. Not only is it irritating but can also be painful if you repeatedly scratch the itchy area. In addition to dry skin, itchy ankles can be caused due to injuries, allergens, environmental conditions, and insect bites. It can be treated with medications, cold press, mint, or aloe vera. To prevent itchy ankles, keep your feet clean, dry and moisturized.

As people age, their testosterone production levels also reduces. A low level of testosterone is associated with many health conditions, such as low energy, poor sex drive, depressive mood, erectile dysfunction, and an inability to build muscle mass. So, many people take testosterone as a supplement, injection, or in other forms. But, taking testosterone also has some positive and negative effects, of which we must become aware.

Warming up before starting your workout is the first basic rule of exercising. However, warming is more than just get your heart racing and...

Foot pain affects more than half of the American population. To reduce the pain, perform exercises aimed at strengthening the ankle and calf muscles. Toe exercises like toe presses and toe pickups can better your posture and improve blood circulation in the feet, thereby reducing foot pain. Ankle exercises involving resistance bands can also help in alleviating foot pain.

An ankle sprain may be a common injury but that doesn't make it any less painful! Treat it by resting your ankle, applying an ice pack, using a compression wrap, and keeping your ankle elevated. Depending on the severity, some sprains may also require the use of splints or casts, and even surgery. Once the pain and swelling has subsided, rehabilitation exercises which improve the range of motion in your ankle, reduce stiffness, and restore normal strength and flexibility can help.

It is quite easy to sprain your ankle but just as hard, almost impossible, to heal quickly. But some simple home remedies can make things easier. These include the famous PRICE technique; kitchen ingredients such as turmeric, Epsom salt, and garlic; essential oils such as arnica, olive oil, lemongrass oil, and castor oil; techniques to correct your form and posture; and collagen, lean proteins, and vitamin C-rich foods.

Infamous for being one of the most common sports injuries, ankle sprains shouldn't just be dismissed as something minor that can be treated with a little rest and an ice pack. An ankle injury can mean damaged or stretched ligaments, which need plenty of time and care to heal. Ignoring an ankle sprain can lead to serious long-term effects, including joint instability, crepitus, weakness, stiffness, and swelling.

Sprained or torn ankle ligaments are the primary cause of ankle pain. Ligament injuries can be of three degrees based on the severity. Pain, swelling, bruising, inability to move and stiffness are associated with an ankle injury. It's important to rest and support the affected ankle. Often recovery takes 4-6 weeks depending on the degree of ligament injury.

If you have undergone a major surgery and you cannot get over it, therapy or counselling would be beneficial for you. The cannot be said for muscle strength. After surgery there is a lot of inactivity physically which causes the muscles in extreme case to atrophy. Performing these 9 exercises for a few primary body parts such as shoulders, ankles, and the knees would help relieve some of those muscles from becoming useless and waste away. There will also be added benefits for you to regain some of the lost strength during and post surgery.

With the power of yoga, you can reverse a hunchback. Downward facing dog will strengthen the back muscles that supports the spine. You can also do cobra and cat-cow pose to stretch your upper back. In a chair, knee to ankle pose relieves hunchback-induced hip pain. End your routine with child's pose – a restorative position. Before doing any of these moves, consult a doctor or physical therapist. You might need to use a supportive sling.

If you were a regular swimmer before getting pregnant, you should continue with your routine. You can swim for 30 minutes without aggravating your joints. It gives you relief from foot and ankle swelling. Swimming eases the sciatic pain. Cool water provides welcome relief from morning sickness. Swimming helps maintain muscle tone and increases your endurance when in labor and delivery.

Untangle your nerves and warm up your hamstrings with active stretches. Develop flexibility of ankle muscles with static, passive, and isometric calf stretches. Perform eccentric heel drops and seated ankle dorsiflexion to upgrade the range and strength of your ankle joints. Do foot wave dissociations to flex your toes. Surpass your limits with banded and pistol squat ankle mobility stretches.

Cycling burns 100 times more calories than walking. It burns the stubborn flab and toughens your core and legs. It is a more fun way to release your happy hormones than gyming indoors. Your joints are happy as it puts less pressure on them. It helps make your immune system more alert. Ride to explore and make friends. Reduce your carbon footprint, while getting fit!

Warm up before exercise or sports. Be careful when walking or running on an uneven surface. Wear shoes that fit well. Heal using R.I.C.E. Rest - Avoid activities that cause pain, swelling or discomfort. Ice - Apply ice pack immediately for 15-20 mins and repeat every 2-3 hrs. Compression - Compress with an elastic bandage. Elevation - Elevate ankle above heart level.

Sit on your hip bones with your feet stretched out forward. Fold your right leg so that your right hip bone rests on the inner part of your right foot. Likewise with the left leg. Sway a bit forward and back, and right and left, to find your equilibrium point where your back is straight and vertical. Relax your neck, shoulders, arms and back, and hold the pose while breathing normally.