Anyone can experience a twisted ankle at any time, so it doesn’t really seem like a big deal. In fact, normal sprains, in my experience, just tend to go away on its own after a few days or two weeks maximum. So when a family member started complaining about his foot, I did not take him seriously.

However, he began to suffer from extreme pain, which I thought was also not normal. When he still couldn’t put even just a little bit of weight on it within one week, it was a sign that it was not healing as I expected it to. Reading a bit about these types of injury and how to treat them, I chanced upon physiotherapy as an option. Because it seemed like the best solution, we went to visit Wyndham Physio and Rehabilitation in Werribee.

During the first consultation visit, the therapists assessed the damage on his foot. Though “normal” sprains do not warrant more attention, there are worse cases as well. In these instances, some ligaments might have been ruptured, or bones might have broken. An X-ray or a CT scan would be necessary to determine the severity. Afterward, the specialist informed us that rehab exercise was needed in order to ease the throbbing and regain his mobility.

The experience taught me a lot about the fragility of the ankle, and how dangerous sprains can be. In fact, those who are very active like athletes who run or train a lot, are most at risk. Once one of your feet gets twisted and proper healing does not happen, the damage to the ligaments and bones can remain there unnoticed.

All those who experience this should be careful and take the proper steps immediately following such an accident:

Initial Treatment

After twisting the foot, the first step is to follow PRICE: Protection, Rest, Ice, Compression, and Elevation.

Protection means that the ankle should be wrapped or kept in a brace, a walking boot, or you should even use crutches to keep weight off of it.

Rest should be done, not just because movement would be excruciating, but also to reduce further damage to the ligaments.

Applying ice is necessary to stop the swelling and soreness. Doing this for 20 to 30 minutes every 2 to 4 hours, in the beginning, should be enough.

Compression means using a bandage or other taping to support the injured tissue and decrease inflammation.

Elevation means keeping the foot higher than the heart will help address the soreness.

Massage and other Pain Relieving Techniques 

Upon the first visit to a physiotherapist, he/she might employ some methods to make it hurt less, either massage the painful area, mobilizing the joints or even using acupuncture. Anti-inflammatory medication might also be prescribed at this time by the specialist. Otherwise, taking paracetamol can help as well.

Physiotherapy Exercise 

At this point, it is vital to consult an expert to help the torn ligaments reattach and heal through proper exercise. Without this, it will still repair but it might end up rigid. Starting the process with the appropriate movements will avoid this and encourage flexibility back on the ankle. 

Those who have a history of previous sprains should definitely turn to a physiotherapist as a stiff joint can make you vulnerable to future problems like calf and leg injuries and even back pain. Again, just because a twisted ankle will mend by itself, it doesn’t mean that all is well. Those who walk or run a lot should seek the advice of a professional to ensure a true and full recovery.

During the physiotherapy, the exercises should increase in complexity as well in order to slowly build muscle strength. This means progressing from no weight bearing on the foot to partial and finally to full weight. Athletes will be guided to ease them back into their normal routine. All of these will be part of your plan designed specifically during your first consultation.

In short, there is not just value to be gained in consulting with a physiotherapist following an ankle sprain. Not only does the pain immobilize you, but this lingering doubt in your mind is also enough to tell you that self-medication will not work. As with the case of my family member, regaining the use of his foot and being able to go back to his active lifestyle was the reward for going for professional help. Only by going through all the steps outlined above can there be a full and real recovery. 

As for me, personally, I learned not to take things like this so lightly. I learned that what seemed like a small accident could bear fruit to such serious damage and future problems. However, experts are there, with their knowledge and capabilities, to handle exactly these situations. So go and consult with a physiotherapist immediately. Seeking treatment from a specialist means targeting the root cause of the problem. From diagnosis to intervention to recovery, every step is targeted with accurate management.

We acquire stress almost every day from various sources such as the many responsibilities at home, demanding tasks at work, the city traffic, the environment filled with too much pollutants, uninspiring news about crimes, and others. And more often than not, there is no escape to stress because the demands of today’s lifestyle is seemingly fast-paced and highly competitive. It goes without saying that we cannot live without it however, we can cope with it in many different ways. One of which is engaging into music.

When we let stress to just pass over time, we’re not actually doing the right thing. We just let our body suffer from the torture of unwanted stress. If we don’t address it properly, it can hugely affect our behavior and overall health.

To combat stress, there is nothing more effective than engaging in physical activities. Surely, no one will argue about its effectiveness and benefits. One great example is playing the drums on your own, with other people, or as background music to other activities like aerobic exercise. But playing the drums in particular has numerous health benefits that you can’t get from conventional medication. In Australia, there are exclusive drum lessons in Melbourne VIC that can teach you to learn more about drumming, which can result to reaping of more benefits. Below are three ways by which plying drums helps in reducing stress.  

Drumming Boosts the Immune System to Reduce Stress 

According to Dr. Ann Webster, the immune system is significantly affected when it suffers from stress. When the body is stressed, it’s not able to function properly and perform its normal functions. The body gains an increase in stress hormones level, which makes it unable to produce killer cells that combat unhealthy elements inside the body. When this happens, the body is made vulnerable to the progression of different diseases. Thus, it is vital that the body is returned back to its balance state. It is crucial to really reduce and fight stress.

When playing drums, the body lowers its levels of stress hormones and blood pressure. Drumming, being a physical and fun activity, effectively reduces stress. This works like the process of venting out or throwing your stresses away through hitting of the drums. All the bad energies are released and what’s left are relaxed muscle tissues, clear thinking, and balanced state of the body.

When the body is relieved of stress, the immune system gets a boost as well. According to Dr. Barry Bittman, a cancer expert, engaging in group drumming sessions greatly helps in increasing the production of cancer killing cells. This makes the body more powerful in fighting cancer and numerous types of virus.  

Drumming Helps in Connecting With Other People 

One effect of stress is the unhealthy way we communicate with the people around us. We tend to relay our stress to others through shouting at them or any other inappropriate behavior. Drumming, particularly group drumming, doesn’t just relieves us of stress but it also teaches us to cooperate and communicate with others in a friendly, fun and coordinated manner. During group drumming sessions, everyone is following the same beat and rhythm, which makes connecting with others very successful. 

Drumming Helps in the Release of Emotional Trauma and Negative Feelings 

When the body is exposed to stress every day and you’re not doing anything to combat it, it could lead to the accumulation of negative feelings that could result to emotional trauma. This is why it is important that you are always conscious of the fact that your body gets stressed every day. However, when it has already been stressed for a long time, drumming can greatly help in releasing them particularly the negative feelings and emotional trauma that developed with it.

Due to the prevalence of disorders related to stress and emotional trauma such as Post Traumatic Disorder, the drum therapy was developed and is now being used to address and treat these disorders. When playing the drums, the body undergoes the process of physical stimulation, which effectively removes blockages and, consequently, releases the negative emotional feelings and trauma. According to Ed Mikenas, a music educator, drumming is an activity that puts emphasis on self-expression and teachers the drummer to rebuild his or her emotional health. When there is self-expression, plus the integration of different emotions, other issues such as violence is also successfully addressed.

With these benefits of playing the drums, we can effectively beat stress and live a more productive and happy life every day.

For some people who have experienced the benefits of dry needling, they describe this acupuncture – inspired non-pharmacologic chronic pain management as nothing less than transformative. The practice is now largely considered a mainstay in the management of chronic pain in major physical therapy clinics in major cities all over the world. Actually, St. Kilda Road Physio clinic is one of the establishments in the said area known for its well-founded and well-documented dry needling techniques which are effective in the management of chronic pain in their patients.

Oriental Roots

Dry needling is pretty much similar to the Chinese version of acupuncture that relies on the meticulous palpation of certain ‘ah shi’ points all over the body. Chinese acupuncturists use low gauge needles to be inserted into these ‘ah shi’ points to unblock the flow of ‘qi’ or life energy.

Dry needling is the Western version of the acupuncture and is largely known as myofascial trigger point dry needling. In other countries it may be referred to as intramuscular stimulation. The principles are basically the same. Sterile needles are inserted into points – both trigger and motor – in the muscle tissue to provide a form of pain relief.

Western or not, the technique of dry needling utilizes the in-depth knowledge of human anatomy, particularly the different meridians or channels of the body that correspond to different organs and structures. It is believed that all body organs are connected by the different nerves and that stimulation of a certain nerve will bring about a certain change in the affected body part. Although there is much study left to be desired in this subject matter, the mere fact that acupuncture is regarded as one of the oldest treatments in the world, that it has been generally accepted as true, then myofascial trigger point needling may be effective as well.

Dry Needling and Chronic Pain 

Dry needling’s peculiar similarities with acupuncture make it a great treatment option for patients with muscle pain or chronic pain. It has been shown to be very effective in the relief of pain in the shoulder, the hips, the heels, and the back. It has been even shown to be effective in the management of certain chronic pain that is triggered by neuropathic pathways.

Neurogenic pain is one of the world’s most excruciating types of pain. Because pain signals itself are brought to the brain for its perception, pain that originates from the nerve itself will flood the brain with pain signals. Experts and scientists believe that blocking this nerve pathway can somehow relieve the pain symptoms. However, current approaches are a bit invasive and will require the injection of substances that will numb the nerve itself or somehow block it from sending signals. Muscle trigger point dry needling may finally provide the answer to this need for a safer alternative. Exactly how it can do this remains to be carefully studied. Nonetheless, there is mounting anecdotal evidence that certain neuropathic pain have responded quite well to dry needling methods.

The major use of dry needling is in the relief of chronic muscle pain believed to be brought about by abnormal ‘knots’ in the muscle tissues. By stimulating specific trigger points, it is generally taken that this will ‘un-knot’ the muscle tissues to relieve them of the pressure that gives rise to the sensation of pain.

Under study is the use of dry needling on several patients with mobility problems such as those who have experienced partial nerve injuries brought about by surgical procedures on the spinal cord. Dry needling is also being investigated for its effectiveness in improving muscle strength and tonicity in patients who have suffered a cerebrovascular accident or stroke.

Dry Needling in Physical Therapy Clinics 

More and more physical therapists are incorporating dry needling techniques in their arsenal of physiotherapy treatment options. Since the mandate of physical therapists is in the alleviation of impairment and the improvement of functional limitation, it is largely regarded that the principles of dry needling can work well towards the achievement of the profession’s goals. The core of physiotherapy education provides the foundation for the integration of dry needling into the practice of physical therapy. Since physiotherapists have to have a great solid foundation on human anatomy, physiology, and biomechanics, they are considered to be in the best position to use the full spectrum of benefits of dry needling.

Whether dry needling will gain worldwide recognition and acceptance as a credible and effective treatment option for individuals with chronic pain remains to be seen. As in many non-traditional forms of treatment or techniques, there are bound to be dry needling critics who will hamper its full adoption by the medical and physiotherapy communities. With continued efforts to provide factual evidence to its effectiveness, dry needling will be a significant contribution in the management of chronic neuromuscular disorders.

Life today is not how it was used to be. People have progressed to the modern day and age that come with the advancements in all areas imaginable. But along with the breakthroughs in science, technology and other fields, these have made us pay a price with our mental peace. With stress, it can be all sorts of things. The effects of stress on the health are many and these can affect the efficiency, performance, mental state and happiness of a person. It even affects the overall health. If you know how to handle stress, then you can keep yourself away from it. Given below is a list of the 8 best methods to help you relieve from stress. 

Recognize the Triggers

The first step is to know the factors that give you stress. It is not necessary that you identify all the factors that trigger it, especially if they are not that obvious. You can make a mental note of what triggered the stress by remembering scenarios and incidents of that day. If you cannot remember anything, try to make a journal so your thoughts and feelings are documented and that can help you recall the things resulting to stress. Once you know what is triggering the stress, then you can do something about this.

Remove Unnecessary Expectations

More often than not, you put yourself under so much stress because you expect a lot from yourself. The stress that is self-inflicted is hard to manage as it is you who are causing it. Try to look at the bigger picture, recognize that your problems are not really as blown out as you believe they are. This will significantly help you if you learn to get rid of your pointless expectations.

Massage

Another stress reliever is the massage therapy. Bear in mind though that a massage is not the answer, but it can surely calm you down and can help you loosen up. No matter what dilemma you are going through, it still has to be dealt with. And so, do not have a massage with the expectation that your problems will vanish after the massage. However, massages are pampering times that will help you relax and enjoy.

Breathing Exercises

One of the most recommended stress relief techniques is the breathing exercise, which can be done at any time during the day. You experience palpitation and irregular breathing when you are stressed. You should focus on your breathing pattern and try to do some deep breathing. It is one of the best methods to relieve stress. When you take deep breaths, a huge amount of oxygen goes into your body. This particular inflow of oxygen aids in calming your muscles, relaxing your mind and waking up your brain, and thus alleviating your stress.

Be Positive

Keeping a positive attitude will help you reduce stress to a great extent. If you have a problem with your friends, make an effort to fix it with a talk. If that is not possible, then accept it and just ignore the problem. In most cases, a positive attitude can help straighten out the problem much faster and help in alleviating stress in a better way.

Time Management

It is an important requirement, if you are looking for effective methods to handle stress. If you know how to manage your time, your work gets done easily and this leads to coping with stress that you experience every day. Time management also helps you to meet deadlines efficiently. With regards to multitasking, while it helps to complete your work fast, it may give you more stress due to an active way of thinking needed. For that reason, it is best to avoid it.

Relationships 

Forming and keeping relationships plus having a solid support system, will help you in preventing and addressing stress. It is important that you stay in touch and socialize with your family and friends every now and then because all these bonding activities help you in reducing stress. Expressing your feelings with your loved ones is just like talking to a therapist.

Workout

Exercising plays a vital role in maintaining your physical and mental health. If your work is so hectic that you cannot go to a gym, you can try some workout routines in your own home that are easy and can keep you in top condition. There are some stress management exercises that you can do, even at your desk. Set out a schedule and be regular in performing exercises, because this will help you eventually.

To conclude, if you really want to destroy the stress monster that is eating up the positive things in your life, you need to take control of your thoughts and actions. If you are interested in enriching your knowledge with articles such as this, click here.

The juice derived from acai berries is a proven method for fighting toxins of the body and also loosing the weight at the same time. It is a highly effective anti-oxidant. The pulp of acai berries and also the liquid derived from it is purple in colour and it holds multiple benefits. The extracts of the fruit has essential nutrients which helps in keeping the people healthy and fit. The two major benefits of using acai juice are-

• Rich in antioxidants and acting as a shield against free radicals -the free radicals are basically those atoms or groups which have unpaired electrons which are formed when oxygen interacts with some selected compounds. The created reactive radicals initiate the chain reaction and then they react with the cellular elements and tissue layers. Because of these free radicals, the cells perform poorly or even die off. For fighting such free radicals, the defence system of body makes use of the anti-oxidants. The juice of acai berries is 4 times richer in anti-oxidants as compared to other supplements along with flavonoids and anthocyanins which eliminate free radicals from the body which can be a cause of various disorders of body including tumours.
• Helps in losing weight- it has fat reduction properties. Because they enhance the metabolism of body which helps in burning off the excessive fats and thus shed pounds at a faster rate. Also it elevates the energy levels in the body. If it is consumed with a wise plan of diet, then exceptional effects in weight loss mechanisms can be seen. But while consuming the juice of acai, prevent consumption of the grilled or barbequed meat as it can defeat the benefits of the juice. Also the cholesterol in blood is reduced and defence system of the body is raised to a better level.

Check out my previous article about seven benefits of using aloe vera products here.