Category Orthopedic Care

Ease Shoulder Dislocation Pain With These Steps

A shoulder dislocation occurs when your upper arm bone, called the humerus, pops out of the socket that is part of your shoulder blade. The shoulder joint is extremely mobile and, therefore, susceptible to dislocation due to sports injuries, falls, or trauma. A dislocated shoulder is extremely painful and requires immediate medical attention to avoid complications such as nerve or blood vessel damage, torn muscles, tendons, or ligaments, and long-term shoulder instability.


shoulder dislocation


Once you have received the appropriate emergency medical treatment for your injury, you can take the following steps to ease your pain and encourage healing following a shoulder dislocation:


Rest Your Shoulder:

It is critical that you refrain from painful movements while your shoulder heals. This means you should avoid lifting heavy objects, repeating actions that caused the dislocation, or reaching overhead until advised by your doctor.


ice pack on shoulderUse Ice and Heat:

For the first couple of days following your injury, you should apply ice packs to the area to reduce pain and inflammation. You should use the ice packs for 15 to 20 minutes at a time every couple of hours.

The initial pain and inflammation will usually improve after two to three days. At this time, you can apply heat to the shoulder. This will relax the muscles and promote blood flow to the area, which helps in healing. You can use heat therapy for up to 20 minutes at a time every couple of hours.


Pain Relievers:


pain killer


You can use over-the-counter pain relievers such as acetaminophen, ibuprofen, naproxen, or aspirin to ease your pain. In some cases, your doctor may recommend prescription pain medications. Of course, you should follow all label and prescribing instructions, and stop taking the medication as soon as the pain improves.


Physical Therapy:

Exercises can help build shoulder stability, strength, and range of motion following a dislocation. Your doctor or physical therapist can suggest appropriate exercises to help you regain your strength. It is important that you resist the temptation to favor the injured arm since doing this for a long period can cause the shoulder to become overly stiff or frozen.


exercises for shoulder dislocation


Once a joint has been dislocated, it is more prone to future dislocations. A daily exercise regimen focused on strengthening, flexibility, and stability can help prevent repeat shoulder dislocation injuries. Of course, you should also take preventative measures such as wearing protective gear when playing sports and taking care to avoid falls.

Read More

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.






4. Providence Orthopaedics Singapore ACL Injury Treatment & Surgery

Read More

3 Simple Tips For Avoiding Ankle Sprains

ankle sprains



Ankle sprains are a common injury that most individuals will experience at least once in their lives, or more if they’re an athlete. However, despite their common occurrence, ankle sprains can be debilitating. Aside from being painful and limiting your mobility, they can also cause the affected ankle to become weakened and vulnerable to future re-injury. For these reasons, it’s important to be aware of what you can do to prevent a sprained ankle.


Wear the Right Shoes

high heels ankle sprainsWearing the wrong shoes is the most common cause of ankle sprains. High heels are particularly likely to cause this. They not only hold the foot and ankle in an unnatural and unstable position but also provide insufficient surface area at the heel, which makes you more likely to lose your balance. The shoes you wear should always be designed for the particular activity you’re engaging in. For instance, while hiking over uneven terrain, wearing hiking boots with a high top will stabilise your ankles and keep you from injuring them. Furthermore, be sure to tie your shoes securely. Tripping over shoelaces can also lead to ankle sprains.


Warm Up Before Exercising

Many ankle sprains occur during sports or exercise. While these are usually accidents that are not entirely preventable, you can take steps to minimise your risk of injury. Prior to engaging in any vigorous physical activity that involves use of the ankles, it’s essential to warm up with some gentle stretching that targets these areas. This promotes blood flow to the ankles and loosens up the ligaments, allowing them to move more freely and preventing them from tightening up in the middle of your routine. After stretching, do some light physical activity, like a brisk walk, for about five minutes. Once you’re finished with your routine, don’t just kick back and call it a day. It’s a little-known fact that you should stretch again afterward. This helps to further prevent the ligaments and muscles in your ankles from bunching up, which could cause you to injure them during everyday activity.


easy warm up before workout


It’s also important to note that you should avoid performing any activity that you’re not conditioned for. For instance, going for a run or playing soccer when you haven’t trained for it can put too much strain on ill-prepared ankles, significantly increasing your chances of serious injury.


Taping and Ankle Braces

If you’ve sprained your ankle in the past and struggle with ankle weakness as a result, you may wish to consider taping the ankle or investing in a supportive brace. These methods can provide essential support to the affected ankle while allowing you to resume your regular athletic activities. However, taping and supports are not recommended for long-term use. Doing so will prevent the muscles of the ankle from becoming stronger, thereby making future injury more likely.


How to tape an ankle

Sprains are painful injuries that can prevent you from doing the things you enjoy most. While you can’t always prevent a sprained ankle, if you follow these simple tips, you can minimise your risk considerably. Consult treatment for sprained ankle at Providence Orthopaedics.




Read More

How to Choose Comfortable Shoes for Flat Foot?

Living with flat feet can be very difficult. The typical shoes available to average consumers are not going to work for you. Generic shoes can leave you with aching feet, blisters and pain that makes walking a chore. There are shoes available that will not cause pain. You should know how to choose comfortable shoes for your flat feet.




Good Arch Support

The most important thing to look for in flat foot shoes is good arch support. This is the portion of the shoe under the centre of your foot. You want the arch support in your shoes to be solid. This will help to support your flat feet while you are walking or running. It also reduces pain when walking by artificially creating the shape of a normal foot. Good arch support is critical for maximum comfort.




Extra Space above the Toe

If you have flat feet, then you are going to need additional space inside of your shoe to remain comfortable while walking or running. You might want to start trying wide shoes as you get older because your foot is going to expand more than people who have normal arches. You also want to choose a shoe size that allows a little extra space above your big toe. You want around the width of your thumb extra in the shoe.




Straight Sole

You want to turn the shoes you are looking at over and examine the construction of the sole. Many types of shoes today actually have a slight curve in the centre that is designed to match the areas of pressure created by a normal foot. You need to find shoes that have a straight sole. This is also called a straight last in the industry. This is important because flat feet have a much boxier imprint than a foot with a high arch. A curved sole will put pressure on your feet that causes pain. A straight sole will be much more comfortable.


Straight Sole


Raised Insoles

You can sometimes find shoes that have raised insoles. These shoes have an overly high insole that will raise the arches of your feet up higher than normal. Raised insoles can actually be incredibly good if you have flat feet. If you are constantly in pain when wearing normal shoes, then raised insoles can provide that little bit of extra support your feet need. Raised insoles are a good option if just extra arch support and a straight sole are not enough.




Minimal or No Heels

You want to choose shoes that have minimal or no heels. Shoes that have high and narrow heels will cause great pain and discomfort for people with flat feet. They can sometimes cause permanent damage to your foot, heel and bones. You want to choose shoes that do not have any significant heel beyond what you normally see. If there is a heel, then it should be less than 5 centimetres tall for maximum comfort.




Look For Good Laces on the Shoe

When dealing with a flat foot you need to make certain that the shoe is firmly secured in place. Extra space around the toe is important but you do not want to have a shoe that allows your foot to slide around in all directions. You want to always look for shoes that have good laces for this reason. A full set of laces will allow you to adjust the tightness of the shoe so that you can get a comfortable fit every time.


Having flat feet does not mean that you are destined to always be in pain while you are walking or running. Manufacturers are making shoes today for all types of feet and all types of activities. Choose your next pair of shoes carefully to ensure you find the most comfortable fit possible for your flat feet.

Read More

How to Lift Heavy Objects Without Hurting Your Back

A back injury can have lasting effects that affect the way that you go throughout life for many years to come. However, it happens very often that something needs to get moved or you may think something isn’t as heavy as it is, and you use improper form when lifting. It is important that when you lift something, no matter the weight, you use proper form in order to avoid hurting yourself. Here are some tips to keep in mind when lifting heavy objects.


Consider The Plan Of Action

The first thing you will want to do when moving something heavy is to think about a few of the logistics behind the move. For example, consider how heavy this object is and how much effort it will take to lift. Also, think about the best course of action that you should take in order to make the move. If you have obstacles that you have to avoid, you will want to keep that in mind when you decide how far you can take something that weighs a certain amount.

Another element to think about is whether the object is liquid or solid. Solid objects, although heavy, are typically a bit easier to account for since they won’t move around as much. However, a liquid object may look deceivingly heavy, while the contents inside can move around and make it that much more difficult to move.

Lastly, simply look at the object and think about what is going to be most convenient to grab ahold of when moving. If the item has handles, obviously you’ll want to utilize those as best possible. And if there are no handles, but instead you can wrap your arms around the base of the object, then that is an option to.

By planning out how you want to move the object, before you actually start doing it, you can take a lot of stress out of moving a heavy object that could lead to you hurting your back (see


Proper Lifting Form

Once you have evaluated how to move the object, approach it in preparation of moving it. You’ll want to make sure that you keep your back as straight as possible. This means that you never, under no circumstances, will want to bend at the waist. Instead, bend down from the knees while keeping your back upright. Then you can reach around the object or grab the handles, and then begin to straighten your knees. Keep in mind that your back shouldn’t move during this process. It should remain as straight as possible, and your lower body should be doing all of the work.

While you have the object lifted, keep it as close to your body as possible. The closer the object is, the more you can use your core to keep it under control. However, if the object is further away, you’ll have to use your limbs and you may overcompensate by using your back too much. Also walk with a steady pace, which should include your feet being shoulder-width apart. This will give you a solid base that will hold majority of the weight.

Putting The Object Down

Once you have reached the spot where you want to put the object down, many people will forget form completely and quickly bend over to put the object down. However, this is a major contributor that leads to back pain. It is just as important to put the object down in the same way as you did when you lifted it up. That means that you bend your knees, keep your back straight and maintain a sturdy base.

If you follow these suggestions, you can do your best to avoid hurting your back. The main problem for a lot of people is thinking that an object truly isn’t as heavy as it really is. To play it safe, use safe lifting form no matter the size of the object. This will help you stay safe and keep your back in good shape for years to come.

Read More

Knee Joint Paint Treatment

Many people suffer from bone and joint injuries or diseases, and they need rehabilitation and treatments to relieve their pain. New technology can offer these individuals relief from their knee joint pain.


Knee pain can be caused by injuries from sports, inflammatory arthritis or tendonitis. It can occur in childhood or adulthood. When patients suffer from a knee injury or disease, they will encounter discomfort and pain when participating in some activities. Sometimes, knee pain patients have to limit their activities to reduce their pain level. However, at, patients can get specialized advice on knee pain treatment to help them enjoy more activities. In addition, the treatments can help them reduce their pain so that they can recover faster.



Some knee injuries may require surgery, but others may be treated without undergoing surgery. The knee is one of the easiest joints to injure since it is more vulnerable. Two of the most important parts of the knee are the ligaments and the meniscus. The ligaments of the knee joints help produce the motions made by the connecting bones, and the meniscus helps cushion the knee joints against shock when the knee is in motion. When either one of these is not working properly, an individual will suffer pain from the knee joint.

Individuals should seek knee pain treatment when they suffer from severe pain, cannot move their knees, hear a popping noise or swelling appears at the knee joint. Some treatments can include meniscus repair or surgery, cartilage repair, ligament reconstruction and partial or total knee replacement.



Knees are used to support an individual’s body weight during walking, running or standing. Therefore, they are more susceptible to arthritis and injury than some of the other parts of the body. Individuals can suffer from knee fractures, knee sprains, knee trauma, ligament tears and arthritis. The degeneration of the knee can affect an individual’s lifestyle since it limits his or her ability to live an active life.

When an individual seeks medical advice for knee pain, an examination is performed to determine the cause for the pain. Some tests may include performing ultrasounds or scans to diagnose the knee pain problem. Once the underlying cause is determined, a treatment plan can be arranged. Treatments can include injections, therapy or surgery depending on the diagnosis. From reconstructive surgery to total joint replacement, an individual can find expert advice and treatment options at

Also Learn The Different Types of Bone Specialists.

Read More

Ways to Temporarily Relieve a Sprained Ankle

An ankle sprain is a very painful injury that can take a long time to heal completely. The ligaments holding the bones together have been torn or injured, and this causes a lot of ankle pain and swelling making it difficult to walk.

Dr. Emil DiIorio takes a close look at the anatomy of your ankle. He draws the “parts list” of the ankle to give you a better understanding of how this common injury occurs. Learn what mechanism of injury most commonly causes an ankle sprain and which liagments are injured most frequently.

Because of this, a sprained ankle should be taken seriously. Any delay in treatment will only lengthen the disability period of the ankle. Early treatment can make a huge difference in reducing the severity of the sprain, speed up the healing process and shorten the recovery period.

Although it is a very common injury for an athlete, it can happen to anyone at any time. A slight miss-step or miss-judgment of the space or even a slip out of sandals can lead to an ankle sprain.

Even if the doctor is out of town, there are immediate steps that can be taken that will give temporary relief of foot pain and start the healing process. These are the five most important things that can be done:

1. Putting an icepack on the ankle as soon as possible will reduce the swelling and decrease the bruising of the sprained ligaments. Keep putting the ice pack on the ankle for 15 to 20 minutes every couple of hours for two to three days.

2. Rest the ankle, preferably keeping it in a raised position. Ideally, the foot should be placed higher than the heart; this will improve blood circulation and quicken recovery. Walk only when necessary, and refrain from carrying anything that will increase body weight. Complete rest will help the body use all its energy to heal the ankle.

3. It is a good idea to use crutches so that the ankle is not strained and some mobility is possible. If to start with it is a first-degree sprain, then continuing to walk on it can lead to further damage, and it can become a third-degree sprain.

4. Compress the ankle in a firm wrap. Bind up the ankle to protect it using a brace, tape, splint or any sort of wrap that will stabilize the area and prevent it from further movement and possible injury. Compressing the ankle will prevent swelling; however, if there is a throbbing sensation and increased pain, then it should be re-wrapped to increase blood flow to the area. The amount of time the ankle needs to be kept wrapped depends on the severity of the sprain.

How to Wrap a Sprained Ankle

5. Over the counter drugs, such as acetaminophen will give relief from ankle pain. Medication containing ibuprofen will help to reduce swelling associated with a sprained ankle.

For more information, you may also visit this bone doctor.

Important Tips on Avoiding Carpal Tunnel Syndrome, Look These Up.

Read More

Protective Measures to Avoid Hand and Wrist Pain

The wrists and hands are made up of muscles and tendons. When these are injured, the result can be a lot of pain. An accident that leads to sudden trauma to these areas results in acute pain while that which develops over time sue to typing is called chronic pain. There are many reasons that cause hand pain as well as wrist pain.

Stressed? Wrist Pain and Hand Pain From Mouse Use

The symptoms for these two conditions are similar and can include a dull pain , swelling around the area, inability to bend fingers and numbness or a tingling sensation. Some of the most common injuries to the hands and wrists include a jammed finger which occurs when the finger gets hit while in a straight position. One way to treat this is through tying it to another finger which will help it to regain its original form.

Another common injury to the finger is if it gets a finger dislocation which occurs when a lot of pressure is placed on a finger’s joint leading it to be out of position. A broken wrist is a common phenomenon and happens when one falls on their hand. A bone doctor can align the bones to make sure that the healing process occurs the right way. Another condition called carpal tunnel syndrome occurs when pressure is placed on a nerve. Some of the symptoms include tingling and pain when one moves their fingers. Tendon pain can occur due to the condition known as tendinosis which is when small tears are present in the tissues of the tendon.

When one has this, movement becomes difficult and one becomes lethargic. An orthopaedic can treat these conditions especially because they deal with the musculoskeletal part of the body. They can mostly be found at a sports clinic because those who are likely to suffer from these conditions are athletes. The pain associated with these two regions can be hard to deal with especially if one has to make up an appointment to see a bone doctor. While awaiting to see one, the pain can be relieved temporarily using over the counter medicines.

What Are The Practice of Bone Doctors and Sports Clinics? Learn More.

Read More

The Importance of Bone Health

Being conscious of your bone health is really important for people of all ages especially in the older generation. In today’s society people do not eat right or maintain lifestyles that promote good bone care. The average American does not get the appropriate amount of calcium in their diet.

Calcium is a substance that the body uses for many of its natural process, when a person does not take enough calcium in the body will start to take the calcium from bones which in return weakens the bones and makes them more likely to break. Adding extra calcium in your diet by drinking milk or eating cheese can promote good bone health. In addition to eating and drinking the appropriate amount of calcium everyone should make it a priority to see a bone doctor. Bone doctors are called Orthopedic.


Orthopedics specialize in the diagnosis, maintenance, and treatment of the skeletal system. Seeing a bone specialist is especially important for to one’s health as they age. The body wears down cartilage and bone density lessens allowing for bones to break much easier than when you were younger. Osteoarthritis is a condition of the bones where bone mineral density is lost and the bones began to weaken. This is most common in women after menopause although it can occur in men or women at any age. Bone density loss can be reversed by seeing a bone specialist, getting on a medicine regiment, and increasing the body’s intake of vitamin D and calcium.

Bone issues such as knee joint pain is not just reserved for the aging population but is also avidly seen in teens who play sports. Teens that play sports are at an obvious risk for bone breakage due to the intensity of sports in general, although teens are at risk when playing sports, sports tend to help the overall health of the bone itself by making it stronger through exercise. A rise in bone issues has occurred in young women in the past several years. Osteopenia is a condition that is affecting young women causing stress fractures. This and any other bone issue can be detected by visiting a sports clinic or a bone specialist. Remember our bones are what allow us to walk and maintain posture keeping them healthy is important to our well-being.

Orthopaedic Clinic in Singapore Launches New Website. You Could Check HERE.

Nutrition Scientist, Micheline Vargas offers this simple bone health diet tip.

Read More

Tips on Relieving a Sprained Ankle at Home

Nobody wants to throw their hard-earned money at a doctor if it is not necessary. While a sprained ankle is painful, it can usually be rehabbed at home. However, there are circumstances that would necessitate a visit to an orthopaedic clinic.

There are three levels of ankle sprains. A level one sprain is a mild tear of the ankle ligaments, a level two is more severe, and a level three sprain is a complete tear or rupture of the ankle ligaments. A level one sprain may be treated at home. If a popping sound is heard at the time of the injury, the person should visit with a bone doctor, or orthopaedic surgeon, to have the ankle inspected.

On average, it takes six weeks to heal a sprained ankle. For the first three days it is important to ice the ankle for twenty minutes at a time. For the first two days, as much time as possible should be spent with the ankle raised above the heart. This helps to keep the swelling down by draining fluids from the affected area.
An Ace bandage should be wrapped around the ankle. This should be done by starting at the toes, and wrapping the bandage upward to the knees. Many people believe that crutches are only for people with broken bones. However, anybody with a sprain should use crutches as often as possible in order to keep pressure off of the ankle. Air stirrups, ankle braces, and hiking boots may also be utilized in an effort to protect the damaged ligaments.

Rehabilitation is vital to recovery from an ankle sprain. This is because scar tissue develops around the ligaments as soon as they start to heal. If the ankle remains immobile during this process, the scar tissue will grow in a stiff, random manner. This will cause flexibility problems and leave the ankle susceptible to further sprains. It is necessary for the ankle to be limber during rehab, so that the scar tissue will grow in a natural manner around the ligaments. Two of the best methods of rehab are the following: With the leg extended, the person should draw their toes toward them in a slow manner. The other method is to trace the alphabet on the floor. This reintroduces a wide variety of movement, and should be done by moving the entire ankle. If no improvement is seen after two weeks, a visit to an orthopaedic clinic may be necessary.

Do you know the Causes and Symptoms of Hip Pain? Read this article to find our more health care info.

Educational video describing the anatomy and painful conditions associated with the ankle.

Read More