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Doctor insights on: What Are Some Exercises To Strengthen Your Ankle And Reduce The Risk Of Injury

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What are some exercises to strengthen your ankle and reduce the risk of injury?

What are some exercises to strengthen your ankle and reduce the risk of injury?

ABC's: Pretend your big toe is your pencil point. Sit in chair without letting your foot touch. Now "write" your abc's- small or caps. While brushing your teeth balance on one foot for 1-1/2 min (spit), balance on other foot for 1-1/2 min. When this gets easy, close your eyes. Do these 2x a day. It helps range of motion and propioception ( balance). ...Read more

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Dr. Heidi Fowler
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Injuries (Definition)

An injury, of any severity, is a condition in which a person has damage to any part of his body. Examples of major injuries include gunshot wounds, knife wounds, large burns, severed ...Read more


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What are physical therapy exercises that can reduce the risk of bedsores?

What are physical therapy exercises that can reduce the risk of bedsores?

None: There are no specific exercises that prevent bed sores. Bed sores are caused by pressure on the skin in people who are immobile. When mobile people feel pressure in certain areas of their bodies they move around to alleviate the pressure. In immobile people, they need to be helped to do this by others. Turning a person from side to back to side every 2 hours helps. Special beds can help. ...Read more

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Please tell me what are some good exercises to strengthen the wrists whilst minimising the risk of injury until they get stronger?

Please tell me what are some good exercises to strengthen the wrists whilst minimising the risk of injury until they get stronger?

Use dumbbells: And high repetitions with light weight to start. Do it from a sitting position with your forearms in your thighs so you work only the forearm muscle groups. Do it both directions with the hands facing down and up ...Read more

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What are some good exercises to strengthen the wrists?

What are some good exercises to strengthen the wrists?

Several exercises: Try exercises like gripping a stress ball or a formal grip strengthener, farmer's carries, wrist curls and reverse wrist curls. ...Read more

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What are the best walking shoes to reduce impact and pain?

What are the best walking shoes to reduce impact and pain?

Running shoe: Running shoes are designed to reduce impact in distance runners- they certainly will function for walking. ...Read more

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Are there any ways to sprain all the muscles in your foot?

Are there any ways to sprain all the muscles in your foot?

Possible: Possible if major injury. There is only one muscle on the top of your foot. There are 4 layers of muscles on the bottom of your foot. Difficult to sprain all of the muscles. ...Read more

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What are the best excercises for quad tendonitis? How to a promote healing in that area?

What are the best excercises for quad tendonitis? How to a promote healing in that area?

Rest: Most muscular pains are caused by overuse. This is typically from exercising. When you have aches and pains in your muscles , it's best to rest them and try restarting your regular exercises at a slower pace or lower weight. You can also try massaging the area. Cold and hot packs can help. If the pain does not subside, contact your primary doctor. ...Read more

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What would cause loss of tensile strength of the first and second rays of the foot? Specifically unable to "push off" while running

What would cause loss of tensile strength of the first and second rays of the foot? Specifically unable to "push off" while running

Tendonitis: Could have tendinitis of foot tendon that is involved in push off-- if persists, see a doctor to workup... Possibly with an mri. ...Read more

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Are there any good ways to stretch your lower left part of your back or knees?

Are there any good ways to stretch your lower left part of your back or knees?

Yes there are, BUT: You should get into a pt or an ath. Trainer so that you could be first assessed, then a specific exercise program, just for you, could be started and gradually build on that foundation. By the end of it, you achieved what you wanted, safely without hurting yourself in the process. Without supervision one can get hurt which may cause them to give up on such endeavours so get into one. ...Read more

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What are some of the ways to reduce the pain from bursitis?

What are some of the ways to reduce the pain from bursitis?

PT: There are many different bursae in the body. Hip bursitis (greater trochanter) can be relieved with it band stretching, ice, nsaids, hip abductor strengthening, injection of steroid, and rarely a surgery. Shoulder bursitis can be relieved with physical therapy exercises (stretching and strengthening of the rotator cuff and shoulder blade stabilizing muscles), injections, nsaids, and surgery. ...Read more

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Dr. Dinh Bui Dr. Bui
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What are powerful ways to reduce the pain of cuts in your mouth from braces?

Dr. Dinh Bui Dr. Bui
2 doctors agreed:
What are powerful ways to reduce the pain of cuts in your mouth from braces?

Wax: Your dentist/orthodontist should give you some wax to place on top of cut area for relief. Warm salt water holding briefly 15 seconds, then rinse will help. 2 tylenol (acetaminophen) will also help. Topical numbing using orajel or orabase or chloraseptic spray will also help. After the initial adaptation period (couple weeks), it will get better as your oral mucosa adapts. Consult with your dentist. ...Read more

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What are some ways to reduce the swelling from bursitis?

What are some ways to reduce the swelling from bursitis?

Bursitis: Try ice, compressive sleeve, and nsaids. If no better, you may benefit from aspiration followed by more of above. If bursitis from infection, antibiotics until resolved (3-4 weeks) may be required. Good luck! ...Read more

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What are some of physical training to strenghten your hips?

What are some of physical training to strenghten your hips?

Hip strength.: Squats, deadlifts, leg presses, good mornings, stiff-legged deadlifts and roman chair knee lifts would all be good exercises to involve and strength the muscles of the hips. ...Read more

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What are the best exercises to do at home to strengthen low back and core in case of sacralization L5 to alleviate symptoms. Thanks?

What are the best exercises to do at home to strengthen low back and core in case of sacralization L5 to alleviate symptoms. Thanks?

Lot you can do ..: Quite a few exercises could be nominated. The exact exercise is less important; doing them 3-4 times a week is key. Do each for 8-10 reps, working up to 3 sets. 1) Seated bent over stretch: sit on chair, bend over shoulders moving between knees, lower if possible. Hold 20 seconds. 2) Bridge: Lie on back on carpet/mat. Bend knees, raise hips until knees/shoulders in line. Hold 2 secs. 3) Quadraped: begin on all 4's. Lift arm/opposite leg, slowly lower, do opposite. 4) Superman: Lie on stomach, raise arms/legs/chest. Hold 2 sec. Good luck! ...Read more

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What are the best ways to improve fitness and gain strength in the core and arms?

What are the best ways to improve fitness and gain strength in the core and arms?

Exercise: The same way that you get to carnegie hall. Exercise, exercise, exercise. It might help to have a fitness trainer guide you to those exercises designed for the purpose you are asking about, or you could just engage in activities that will improve stamina while building muscle. Good luck, you will look great. ...Read more

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Can you tell me about if the weight of performing deadlifts and squats will worsen a calf strain, even though there's no direct stretching of the muscle?

Can you tell me about if the weight of performing deadlifts and squats will worsen a calf strain, even though there's no direct stretching of the muscle?

The calf muscles: still have to work even though you may not be stretching them,during the squats and deadlifts. Generally it is good idea to rest for a while, to give time for the strained muscle to heal, before starting the work out routine again, because you can keep aggravating the injured muscle repeatedly and prolong the recovery and delay the healing. Good luck ...Read more

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I need to some of the supplements to increase inner strength?

I need to some of the supplements to increase inner strength?

Health habits: medically, no supplement is needed if you do not have specific deficiency . Healthy life style, proper healthy diet including fresh fruits and vegetables and moderate exercise may help ...Read more