Monthly Archives October 2015

7 Exercises to Prevent ACL Injury

acl tearThe human knee is composed of three separate bones that function together to provide a wide range of flexible movements that make many activities possible. The anterior cruciate ligament, or ACL, runs through the center of the knee joint to connect these bones. Injuries of the ACL often occur and are accompanied by pain on walking, swelling of the knee and problems with range of motion in the knee.

Keeping your anterior cruciate ligament strong can help to avoid these injuries. Here are seven exercises you can do to prevent ACL problems:

 

1.Leg Lunges

Stand with both legs together and hands on hips. Step your left leg back and bend your right knee over the right ankle. Straighten and bend the knee slowly to maximize the strengthening effect. Repeat 10 times and change to the other leg.

 

2.Walking Lunges

Once you have mastered the stationary lunge comfortably, you can add walking movement to the exercise to provide an additional workout for the ACL. Remember to do the walking lunges very slowly to maximize the strengthening to the supporting muscles and ligaments of the knee.

 

 

3.The bridge stretch

Lie on your back and walk your feet toward your torso until they are under the level of your knees. Extend your arms along the floor with palms downward. Push down on the soles of your feet, raising your hips upward and lifting your chest. Hold for 20 seconds and then walk your feet back out and relax. Repeat 10 times.

 

bridge stretch

 

4.Bridge with leg lift

This exercise combines the bridge position described above with a leg lift. First, the left leg is raised to the ceiling and held for 20 counts. Drop the leg to the original position and raise the other leg. Hold for 20 counts. Add 10 counts daily until you reach a full minute for each leg.

 

5.The moving warrior

Stand with legs about one leg’s distance apart with the feet parallel. Pivot the right foot to a 90-degree angle, lining the right heel up with the left arch that is some distance away. Lift the navel toward your chin for additional stretch. Bend the right knee and hold for 10 breaths. Then, straighten the leg and pivot the left foot. Repeat the exercise.

 

6.Reclining leg raises

Lying on the floor, support your back on your forearms. Bend the left leg, keeping the foot on the floor. Raise the right leg upwards, level with the opposite leg’s knee. Bend and hold the leg 25 times. Lower the leg and repeat on the opposite side.

 

reclining leg raises

 

7 .Leg slides

Lie on your back on the floor with legs rest upward on the wall. Cross your ankles and bend the knees slightly. Slide your heels up and down the wall 20 times. Reverse cross your ankles and repeat.

 

wall slides

 

Doing these exercises on a regular basis will help to strengthen the ligaments within the knee and will prevent the common problem of ACL injury.

 

Sources:

1. http://orthoinfo.aaos.org/topic.cfm?topic=a00549

2. http://www.hss.edu/conditions_acl-injury-prevention-stay-off-sidelines.asp

3. http://www.foxnews.com/health/2014/04/25/exercises-to-rehab-torn-acl-without-surgery/

4. Providence Orthopaedics Singapore ACL Injury Treatment & Surgery

Read More

Tattoo Removals Gone Wrong: Prevention Tips From an Aesthetic Doctor

Unhappy-With-Your-Tattoo-Your-Life-Isnt-Over-–-Heres-How-to-Remove-It

It is estimated that nearly 25 percent of population in the developing countries have some sort of tattoo. Interestingly, recent surveys also acknowledge that half of those with a tattoo want to remove it using laser treatment. In the recent past, several horror stories of laser tattoo removal continued to circulate in the media. These were times when the technology was either ill-equipped to handle the task or there weren’t enough skilled professionals available.

New Trends in Tattoo Removal

Fortunately, advanced technologies for laser tattoo removals can easily clear the color pigments on the body without any side-effects. For instance, new laser technology can easily remove any tattoo by breaking the color pigments. For black tattoo, the process is even easier as black color can absorb any wavelength. As each tattoo is different, there is more than one technique that can be applied to tattoo removal. Actually, advanced methods of tattoo removal are developed to such an extent where they can also help remove tattoos that were previously missed by other treatments.

Tattoo Removal Sessions

Perhaps, the most important aspect of laser tattoo removals is finding a reputable skin specialist who has experience in the field. Unlike other medical visits, tattoo removal requires multiple visits to the medical expert, who undertakes careful evaluation of the removal process during each visit. Usually, it is not uncommon for patients to undergo ten sessions. However, some tattoos can be removed easily in two to four sessions. Irrespective of the number of visit to the healthcare facility, it is advisable that patients should not evaluate the expert based on the number of visits. Fewer visits to the facility don’t mean that the expert is better qualified for the job because it is customary for experts to allow healing time during each visit. In fact, a skin specialist promising to remove tattoo in one shot may be playing with the health of his patients. Patients should also understand that number of visits to the skin specialist also depends on the color of the skin and on the depth of pigments.

How Does it Feel?

Advanced methods such as laser treatments require minimal preparation. On the day of tattoo removal, patients are given an eye shield to protect any damage from the laser. In addition, the specialist will check skin reaction to razor ensuring that adequate frequency is applied to the skin. Usually, a hand piece is placed against the surface of the skin. Most patients are able to tolerate the pain as it is commonly described as regular snapping of a rubber band against the skin. If the patient insists, doctors can also use anesthetic and painkiller to help ease the process. In fact, many skin specialists use some form of anesthesia to help make the procedure as comfortable as possible.

Where to Seek Help?

There are many aesthetic doctors in KL, Kuala Lumpur, who can help in tattoo removal. The renowned specialist Dr Chen Tai Ho who also writes regularly on this topic in The Star newspaper. Certified by American Academy of Aesthetic Medicine and Malaysia Ministry of Health, he has a popular blog on tattoo removal where he provides free advice to the general public.

Read More