Common Weightlifting Errors That Could Cause Lower Body Pain

It often takes a serious mistake to recognise that you’ve been doing something wrong. However, there are some mistakes that you can’t afford to make. When you first start weightlifting, safety is everything. Newcomers often learn the hard way, making mistakes that hinder their workout routine before it really even begins. Follow these sports podiatrist tips to ensure optimum foot stability and reduce the risk of lower back pain.

Wear the Right Shoes

Most newbie weightlifters walk into the gym with their one-size-fits-all trainers that they use for everything. However, shoes that are designed for running and other forms of cardiovascular endurance will not provide adequate support for lifting heavy weights. Running shoes have a lot of padding, which is designed for absorb the impact of the feet on hard surfaces. However, when you’re lifting, the last thing you want is a cushioned foot. This not only hinders your stability, but prevents you from using your feet to generate force. Weightlifting shoes have little to no padding, depending on the shape of your foot. This allows you to spread the weight evenly across your feet and retain good posture.

Build Up Your Legs 

Your hamstrings are particularly sensitive. When you’re performing squats and dead lifts, they will be working profusely, even if you can’t feel it. At the beginning, respect your boundaries and don’t push yourself too far. Instead of squatting with weights, perform air squats, and then move on to the bar only – you’ll be surprised how much you feel it the next day!

Don’t forget the rest of your legs. Without adequate glute strength, for example, your hamstrings will engage and possibly overload. People often forget about the legs, craving more for six pack abs and pectoral muscles than a strong calf. However, your legs bear the load all day long, and even more so when you’re lifting heavy weights.

Stretch for Flexibility

When you build muscle you can loose flexibility. This could hinder your squat depth, make it difficult to dead lift and harm your whole training routine. If you don’t have good posture, you’ll become more prone to injuries – this will only end in disaster.

When you engage in a hard exercise regime, moving on to soft activities such as yoga may not seem particularly satisfying. However, a balance between the two is crucial. Stretching will not only increase your range of motion and help improve your posture, but will also help you recover faster – which means you can train harder. 

Don’t be afraid to ask questions. Gym instructors are there to help. If you ever experience a problem or feel a little apprehensive about starting, speak to a professional podiatrist and get advice about footwear, flexibility, posture and injury prevention. 

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Why General Physiotherapy Is Beneficial

General physiotherapy is a therapy that focuses on the treatment of musculo-skeletal ailments. These musculo-skeletal ailments could affect an array of body parts such as your ligaments, connective tissues, tendons and muscles. They will typically stem from straining these areas leading to a myriad of aches or injuries. It should be noted that there is no one set technique for carrying out physiotherapy. Your therapy is customised to your specific needs in accordance to your individual ailments. As such, the therapist will incorporate various methods when employing this type of treatments such as neuromuscular methods, myofascial release and more. For best results, it is recommended you undergo various physiotherapy sessions rather than simply opting for one. Here are some of the various ways that general physiotherapy would be beneficial to you. 

General physiotherapy relieves day-to-day aches

As you get older, you will find that your body starts experiencing aches and pains on a regular basis. This is because your muscles become more susceptible to tightening and contracting as you age. This leads to aching necks, aching knees, aching arms and more. To alleviate these daily aches and pains, you should consider physiotherapy to break up the tightness in your muscles, thus offering you relief from these mild aches and pains. 

General physiotherapy alleviates chronic pain

Chronic pain usually stems from injury. This type of pain does not fade away because the muscles are much more damaged than when you are experiencing minor aches and pains. Severe injury can lead to irritation of the nerves in your muscles. If this irritation is not addressed, your muscles stay in a perpetual state of inflammation. This is why some people end up living with chronic pain and depending on medication to ease the symptoms. With physiotherapy, the therapists works on the root of the problem rather than trying to treat the symptoms. This means that instead of trying to solely alleviate the pain, they will use physiotherapy techniques to treat the nerve irritation. If this is addressed, then the muscle inflammation will stop. 

General physiotherapy enhances your body’s flexibility

As you age, your body’s mobility and flexibility begins to decline. This can be compounded if you live a sedentary lifestyle and do not get much exercise on a regular basis. If you would like to slow down this aging process, then you should consider physiotherapy. Not only does this make your body feel refreshed, but it also gives you the stamina to engage in exercises to keep it moving. 

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Coping With A Job Interview: Non-Medical Coping Strategies For People With Sweaty Hands

While most candidates find job interviews nerve-wracking, people with sweaty hands may find the experience particularly stressful. In a situation where first impressions are so important, sweaty hands can easily make you very self-conscious, but the stress of not wanting to have wet hands may actually make the problem worse for you. Don’t let sweaty hands derail an important interview, and employ the following non-medical coping strategies.

Apply antiperspirant

An antiperspirant can temporarily block the sweat ducts on your hand and cut the amount of sweat that reaches the skin’s surface. Some mild antiperspirants are less effective for people with sweaty hands, but there are various stronger products that could help. These products include antiperspirant gels that contain at least 15 percent aluminium chloride and alcohol-based sprays and wipes with lower amounts of this chemical.

Research suggests that antiperspirant gels generally cause less irritation than other products, but make sure you follow the instructions carefully, whichever product you use. For example, you must normally apply alcohol-based antiperspirants the night before.

Plan carefully

While many people with sweaty hands suffer from a medical condition (palmar hyperhidrosis) that causes their symptoms, other environmental factors can also increase the risk of the problem. For example, if you’re late, you’ll need to rush, which could increase the risk that you arrive stressed and sweaty.

Allow as much time as you possibly can. If you have lots of time to kill, you can sit quietly and have a coffee somewhere nearby, safe in the knowledge you can stroll along when the time comes. Try not to carry bags, books or notes, with you either. These items may make your hands even more sweaty, and it’s generally easier to keep your hands cool and dry if there’s nothing in them.

Dress sensibly

Interview attire is generally smart and formal, and this type of clothing is less likely to help you stay cool. As such, you may need to think carefully about what to wear. Choose loose, light fabrics that allow the air to flow, and avoid shirts or jackets with tight collars and sleeves.

If you plan to wear a tie or a smart jacket, take it off while you’re on your way to the interview. Clothing like this will generally make you hotter, increasing the risk of sweaty hands when you arrive. Watches and other types of jewellery you wear around your wrist may also restrict airflow and make you hotter, so limit the use of accessories.

Sweaty hands can cause discomfort and embarrassment in a variety of situations, including job interviews. Talk to your doctor about other steps you can take to deal with the issue.

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Multiple Sclerosis: 3 Treatment Options For Walking and Balance Problems

Problems with walking and balance are common in patients with multiple sclerosis due to the symptoms associated with the condition, such as fatigue, muscle weakness and impaired coordination. When mobility is affected in this way, it can be difficult to retain your independence, but there are treatment options to explore. Here’s an overview of three treatment approaches that can improve your stability on your feet:

Physiotherapy

A physiotherapist can work with you to improve your muscle strength by designing a tailored exercise routine. They can also assess your posture and correct any misalignment, which can help your balance. If problems with your balance are making certain tasks difficult, such as getting out of bed, they will teach you new movement sequences that allow you to continue carrying out these tasks independently. If you have a history of falling, you may have developed a fear of it happening when you’re on your own. Your physiotherapist can support you to regain your confidence by teaching you different ways to get yourself onto your feet if you do fall when no-one’s around to help you up.

Mobility Aids

Mobility aids can help steady you, which can give you the confidence to stay active and get out of the house more often. There are a number of aids you may find useful, including an ankle-foot orthosis and a walking stick with a folding seat. An ankle-foot orthosis is a type of brace that’s useful if muscle weakness has caused your foot to drop and drag when you walk, which can cause you to trip. It brings your foot and ankle back into the correct position, making walking easier and more comfortable. A walking stick with a folding seat gives you the security of knowing you can sit down and rest anywhere. This aid provides the same support as a regular walking stick, but also has a small seat attached to the side. You simply pull the seat out and two additional legs fold out to create a three-legged seat. Your multiple sclerosis nurse can help you select the best mobility aids for your needs.

Medication

If muscle stiffness is affecting your gait, you may benefit from taking potassium channel blockers. These drugs help your muscles relax and improve how fast you’re able to walk by altering the way nerve impulses travel to your legs. As with all drugs, potassium channel blockers can cause side effects, including insomnia and headaches, so have a thorough discussion with your neurologist before deciding to try these drugs.

These are just a few ways you can tackle problems with walking and balance associated with multiple sclerosis. If you’re struggling with any aspect of your mobility, work with a physiotherapist or your specialist nurse to find the treatment approach that best suits your needs.  

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Tooth Loss SOS: What to Do If Your Permanent Crown Falls Out

Permanent crown fixtures can typically last for 15 to 20 years so it’s sometimes easy to forget you have one. This can make it all the more worrying and embarrassing when your crown decides to give up on you. Don’t fret when this happens though! Just follow these steps until you can smile with confidence again.

Make a dental appointment if you can

If your crown has fallen out within the hours your dental clinic is open, schedule an appointment straight away. If the absence of your crown is exposing a nerve and causing pain or even mild discomfort,  your local dental hospital should be able to make yours a priority case and fit you in the same or very next day. If your crown has fallen out after office hours or over the weekend, don’t panic—there are a number of things you can do in the meantime.

Examine your crown’s condition

With clean fingers, take a careful look at your crown cap. If your real tooth is fractured and inside the crown, hold off until your dentist can see you as this is beyond temporary repair and may need a new crown mold. If the crown looks hollow, however, then you should be able to cement it temporarily to your remaining tooth structure until your dentist can permanently cement it again.

Do not worry about disinfecting your mouth at this stage. The minute your crown came off, your tooth will have become exposed to bacteria and this is unavoidable, so do not use any anti septic mouth gel products or mouthwash as these may cause discomfort. Your dentist will properly disinfect the area before re-cementing your crown.

Use drugstore crown cement to hold the tooth in place

Temporary crown cement can be purchased at most pharmacies and works like a temporary glue which holds the crown in place on your underlying tooth. Before applying the cement, prepare the area as best you can to ensure it stays in place before your next dental visit.

Start by cleaning your crown with a clean, dry toothbrush to remove any excess debris. Next, make sure to get your crown and the tooth you’re placing it back on as dry as possible. Gently dry the crown cap with a clean cloth or a piece of kitchen towel, taking care not to leave any residual tissue or fibers on it. Also, make sure your surrounding teeth and gum line is as dry as possible by using some tissue or cotton wool to gently dap off any excess moisture and saliva in your mouth before applying.

Eat and drink delicately

Until you can be seen by your dentist, try and stick to a soft diet of soups, small fruit portions and smoothies etc. Drugstore crown cement is fairly weak and only a temporary solution, so avoid sticky or crunchy foods at all costs.

If your tooth is fractured and cannot be re-attached, it’s important that you also avoid acidic foods and juices and overly hot or cold foods. Your underlying tooth will be exposed and sensitive, so treat your de-crowned tooth almost like you’re suffering from severe toothache by being extra cautious about what you eat and drink.

Hopefully these tips can help you in the unexpected event of losing your permanent crown! For more information, contact a dental hospital like Dental Smile Clinic. 

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Winter Worthy | 4 Tricks To Prolong The Shelf Life Of Your Hearing Aids In Winter

Damage incurred from extreme cold temperatures can adversely affect the performance of hearing aids because temperature changes cause moisture condensation within the hearing aid. Moisture condensation is perhaps the single worst enemy of your hearing aids because water can result in corrosion, malfunction, battery failure and volume blocking. These tricks are designed to help you prolong the shelf life of your hearing aids in winter.

Don’t Store Hearing Aids On Car Dashboard Or Glove Box

You should ideally avoid placing hearing aids on the car dashboard or inside the glove box compartment because this could affect performance drastically. This is because extreme temperature changes inside your car––from cold when the car is off to heated when it’s running––will cause moisture to form and condense inside the hearing aids. This condensation will interfere with the working components inside the hearing aid and will cause preventable damage.

Cover Hearing Aids When Outside

During winter, you’re probably going to go through rain, sleet or snow, depending on where you are based in Australia. Covering up your hearing aids will protect them, so don’t forget your scarves, hats and earmuffs when you travel to work or anywhere. This simple trick will help to protect your hearing aids from extreme weather conditions and will prolong their shelf lives for much longer. These protective layers will also prevent your ear canal from getting blocked and will reduce your risk of getting ear infections, which is a common occurrence in winter.

Remove Batteries To Allow Moisture To Escape

If your hearing aids give a little trouble when you’re out in the extreme cold, it could be because of moisture condensation inside them. When you get home, be sure to remove your batteries from the compartment immediately and let your hearing aid rest with it open. Opening up the battery compartment will allow moisture to escape and will keep your hearing aids dry and damage-free. Store your batteries in a cool and dry location until you need to use your hearing aids once again.

Use Hearing Aid Dehumidifier Regularly

A hearing aid dehumidifier is your ideal companion in winter because it sucks out the moisture and condensation from inside your hearing aids. You can get a dehumidifier from a hearing aid centre or even online based on your specific needs. You should ideally let your hearing aids dry overnight, so that you can use them when you wake up in the morning.

Follow these smart tricks to prolong the shelf life of your hearing aids during winter.

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Damaged or Lost Veneers – Emergency Action

Porcelain veneers are a great way of covering up flaws and masking discolouration of your natural teeth.  Although veneers are hardwearing and designed to be long-lasting, damage can sometimes occur.  Read on for some helpful tips on what to do if your veneers are damaged or come off altogether.

Problems with veneers

The most common problems that arise with veneers involve:

  1. some form of fracture damage, such as chipping, crazing or cracking
  2. complete detachment of the veneer because the bonding has failed

Fractured veneers

Veneers can fracture for a number of reasons including:

  • biting into something very hard
  • biting your fingernails
  • habitually chewing something hard, such as a pen tip
  • trauma

Make an emergency dental appointment right away.  If the veneer has been severely damaged, you’ll probably need to have a new one made and fitted, although very small chips can sometimes be buffed out and repaired.  Crazing and cracks are unfortunately usually irreparable.  Your dentist will probably remove the whole veneer and replace it with a new one.

De-bonded veneers

If your veneer comes off in one piece and is undamaged, this will probably be because the bonding has failed completely.  An undamaged veneer should have a clear, symmetrical outline, and as you look at the veneer’s shiny side, it should resemble a tooth.

The most important thing to do is to make an emergency dental appointment as soon as possible.  The exposed surface of your tooth, minus the veneer, is very vulnerable to damage and attack by bacteria.  Your teeth may also be very sensitive to heat and cold.  While you are waiting to see the dentist, a piece of dental wax placed over the tooth’s surface will help to protect it.  You can obtain dental wax from your local pharmacy or from your dental clinic.

If the veneer is in one piece, you should be able to have it reattached, without incurring the expense of a new one.  Wrap the veneer in a piece of tissue, and place it in a protective container, such as an old medicine bottle.

In conclusion

Minor damage to your veneers can sometimes be repaired by your dentist, and de-bonded ones can usually be reattached.  Make an emergency appointment to see your dentist and protect your teeth with dental wax in the meantime.  If the affected tooth is very sensitive, switch to a sensitivity-specific toothpaste until your veneer has been repaired or replaced.

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