Are you having leg, arm, or back pain? Here are the telltale signs that are telling you to visit an orthopedic doctor right away.
Musculoskeletal conditions affect an astonishing 126.6 million Americans. That’s almost the same number as those with chronic lung or heart problems!
What’s more, there are over 150 different diagnoses for the musculoskeletal system alone. After all, this system consists of every muscle and bone, down to their smallest nerves.
An orthopedic doctor is the type of doctor who makes all these diagnoses. They specialize in the health, management, and recovery of the entire musculoskeletal system.
The question now is, what exactly are the injuries and diseases that affect this system? How do you tell that you need to see an orthopedic specialist?
We’ll answer all these questions below, so make sure you read on!
What Is an Orthopedic Doctor?
Orthopedic doctors attend four years of medical school after gaining their bachelor’s degree. After med school, they then complete up to five years of orthopedic surgery residency. That’s a total of 12 to 13 years of higher education.
That kind of education makes orthopedic surgeons a type of specialist. Indeed, orthopedic doctors are doctors who specialize in the musculoskeletal system. You may also hear people referring to these doctors as “orthopedic surgeons”.
These good doctors focus on the health of the bones, ligaments, joints, and tendons. They also specialize in all the tiny nerves attached to these parts. Aside from prevention, they’re also experts in treating musculoskeletal conditions.
Note that even if they are “surgeons”, they usually use surgery as a last resort on their patients. They usually help their patients recover through medications, physical therapy, or rehabilitation. Most orthopedic treatments also often start with lifestyle changes.
That said, let’s take a look at the top signs that warrant a visit to an orthopedic doctor.
You Twisted Your Ankle
In this case, you likely have a sprained ankle. A sprain happens when you overstretch or tear a ligament. Ligaments, although tough, are still fibrous, sensitive tissues. These are the tissues that attach two bones together within the joints.
According to some estimates, ankle sprains alone affect up to 25,000 people in the US every day. That makes the ankles the most common area affected by these soft tissue injuries. However, sprains can also occur in the knees, wrists, and even the thumb.
In many cases, you can treat mild sprains at home with rest, ice, compression, and elevation (RICE). This will help with the pain, swelling, and bruising.
If these symptoms don’t disappear or worsen, however, it’s best to see an orthopedic doctor. Especially if you’re having too much difficulty moving around. It’s possible that you’ve sustained a more severe type of sprain.
You Fell and Landed on Your Hand
Every year, fall injuries land more than 800,000 people in US hospitals. Falls also accounted for almost a quarter of all non-fatal work injuries both in 2017 and 2018.
Many non-fatal fall accidents result in hand and wrist sprains. The human instinct, after all, is to land on your hands as you brace yourself for a fall. In doing so, you can break any of the 64 bones in your upper extremities.
At the very least, you can sprain or strain any of the dozens of soft tissues you have in your arms. Depending on the severity of your fall, you may have completely torn these soft tissues.
Even if you didn’t hit your head during the accident, you should still see an orthopedic doctor. This way, you can make sure that you don’t have a fractured bone or a severe soft tissue injury.
You Have Tingling and Pain In Your Wrist
Speaking of wrist pain, it’s also possible that you
Title: What Are the Signs That Say I Should See an Orthopedic Doctor Soon?
Sourced From: internetmedicine.com/2020/05/08/77919/
Published Date: Fri, 08 May 2020 20:41:44 +0000
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Ripped Leg Blast for Carved Thighs
Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.
Active Muscles in Leg Extensions
The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1
Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.
The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.
The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.
The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.
1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.
2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.
3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).
4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.
5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.
6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.
7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.
8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.
The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6
Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.
This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.
1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.
2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.
3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.
4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.
5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.
6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.
7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.
8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.
9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.
The post Ripped Leg Blast for Carved Thighs appeared first on FitnessRX for Men.
By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
Sourced From: www.fitnessrxformen.com/training/ripped-leg-blast-for-carved-thighs/
Published Date: Mon, 25 Jul 2022 19:11:16 +0000
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The post PRIMAL Preworkout appeared first on FitnessRX for Men.
By: Team FitRx
Title: PRIMAL Preworkout
Sourced From: www.fitnessrxformen.com/nutrition/supplements/preworkout/primal-preworkout/
Published Date: Thu, 21 Jul 2022 16:51:41 +0000
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