Physio Solutions

Lateral epicondylitis 💪

Lateral epicondylitis, also known as tennis elbow, refers to inflammation of the lateral epicondyle of the humerus. All the wrist extensors have one common tendinous origin that is lateral epicondyle of humerus. Due to repetitive stress, some of the fibers of the extensors get teared and initiates inflammation to the lateral epicondyle of humerus. Actually the fibrous attachment of the muscles anchored into the periosteum of bone and any stress causing tearing of muscle fibers leads to damage of periosteum, and this leads to inflammation.

🟣 Clinical features

✔️Tenderness over the lateral epicondyle
✔️Oedema
✔️Redness
✔️Patient will feel pain during extend wrist.

✔️cause

🟣 Repetitive mechanical force.
✔️ trauma
✔️ idiopathic
✔️ injury cause calcification
✔️ Inflammation of annular ligament

Q) Who are more susceptible to have tennis elbow?

- In the householder womans are more prone to suffer from this condition. Apart from that, it is also common in athletes, gym enthusiasts etc.

•clinical features

-Local tenderness at lateral epicondyle with aching pain on the back of forearm.

-Cozen's test- painful resisted extension of the wrist with elbow and full extension elicits pain at the lateral elbow.

- Passive wrist flexion with elbow in full extension cause severe pain at lateral elbow. Treatment conservative treatment is enough to cure.

🟣 Treatment

- ultrasound therapy
- active ROM exercises
- tennis elbow belt
- hot application
- resisted exercises

Frozen shoulder

Rehabilitation

ROM (Range of motion) Exercise:

➡️Pulley Exercise.
➡️Pendulum Exercise.
➡️Wall wheel Exercise.
➡️Wall Leader Exercise.
➡️Lying Flexion Exercise.
➡️Horizontal Abduction/Adduction Exercise.
➡️Horizontal External Rotation Exercise.
➡️Standing External Rotation Exercise.
➡️Standing Scaption Exercise.
➡️Standing Extension Exercise.
➡️Standing Flexion Exercise.

Biceps Tendonitis

♿Physical Therapy Management:

➡️Physical therapy has been commonly used for the treatment of tendinopathies: initially focusing on unloading followed by reloading the effected tendon.

➡️This may start with isometric training if pain is the primary issue progressing into eccentric training and eventually concentric loading as with other forms of tendon rehab.

➡️Stretching and strengthening programs are a common component of most therapy programs.

➡️Therapists also use other modalities, including ultrasound, iontophoresis, deep transverse friction massage, low-level laser therapy, and hyperthermia; however evidence for these modalities are has low quality.

➡️The physical therapist must consider both the patient's subjective response to injury and the physiological mechanisms of tissue healing; both are essential in relation to a patients return to optimal performance.

➡️As a preface to discussion of the goals of treatment during injury rehabilitation, two points must be made:

1️⃣Healing tissue must not be overstressed and a very slow heavy loading program should be undertaken. During tissue healing, controlled therapeutic stress is necessary to optimize collagen matrix formation, but too much stress can damage new structures and slow the patient’s rehabilitation.

2️⃣The patient must meet specific objectives to progress from one phase of healing to the next. These objectives may depend on ROM, strength, or activity. It is the responsibility of the physical therapist to establish these guidelines.

🏋️Exercise therapy should include:

1️⃣Restoring a pain free range of motion - Pain free range can be achieved with such activities as PROM, Active-Assisted Range of Motion (AAROM), and mobilization via manual therapy.

2️⃣Proper scapulothoracic rhythm.

3️⃣Painful activities such as abduction and overhead activities should be avoided in the early stages of recovery as it can exacerbate symptoms.

4️⃣Strengthening program:

It consisting of heavy slow loading should begin with emphasis on the scapular stabilizers, rotator cuff and biceps tendon.

Follow are some exercise for biceps Tendonitis.

Kegel exercise for women

Kegel exercise, also known as pelvic-floor exercise, involves repeatedly contracting and relaxing the muscles that form part of the pelvic floor, now sometimes colloquially referred to as the "Kegel muscles".

♿Aim:

Kegel exercises aim to strengthen the pelvic floor muscles. These muscles have many functions within the human body.

🙎Women:

In women, they are responsible for:
➡️ holding up the human bladder.
➡️ preventing urinary stress incontinence
(especially after childbirth).
➡️vaginal and uterine prolapse.

🧔Men:

In men, these muscles are responsible for:
➡️urinary continence.
➡️fecal continence
➡️ejaculation.

Note:
Several tools exist to help with these exercises, although various studies debate the relative effectiveness of different tools versus traditional exercises.

Carpal tunnel syndrome

♿Description:

➡️Carpal tunnel syndrome is a common condition that causes pain, numbness, tingling, and weakness in the hand and wrist.

➡️It happens when there is increased pressure within the wrist on a nerve called the median nerve.

➡️This nerve provides sensation to the thumb, index, and middle fingers, and to half of the ring finger. The small finger (the “pinky”) is typically not affected.

➡️Carpal tunnel syndrome was first described in the mid-1800s. The first surgery for the release of the carpal tunnel was done in the 1930s. It is a condition that has been well recognized by orthopaedic surgeons for over 40 years.






*xerise

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Carpel Tunnel syndrome

Physiotherapy :

Physiotherapy is beneficial for most carpal tunnel sufferers especially in mild to moderate cases.

1️⃣Carpal bone mobilisation and flexor retinaculum stretching to open the carpal tunnel. Tal-Akabi & Rushton (2000).

2️⃣Nerve and tendon gliding exercises to ensure full unrestricted nerve motion is available. McKeon & Hsieh (2008).

3️⃣Muscle and soft tissue extensibility. Moraska (2008).

4️⃣Cervicothoraic spine to correct any referral or double crush syndromes. Kwon et al (2006).

5️⃣Grip and pinch, thumb abduction and forearm strengthening in later phases. Pinar et al (2005).

6️⃣Comprehensive upper limb, wrist and hand ROM strengthening and endurance exercises.
Posture, fine motor and hand dexterity exercises. Abd-Elkader et al (2010).

7️⃣Ultrasound Therapy, Acupuncture:

➡️Ultrasound therapy has been shown to assist carpal tunnel syndrome. Huisstede et al (2010). Acupuncture has been shown to decrease carpal tunnel pain. Sim et al (2011), Kumnerddee & Kaewtong (2010), Yang et al (2011).

8️⃣TENS Machine:

➡️A TENS machine (transcutaneous electrical muscle stimulation) has been shown to ease the pain associated with carpal tunnel syndrome. Kara et al (2010)

9️⃣Bracing or splinting:

➡️Wearing a brace or splint at night will keep you from bending your wrist while you sleep. Keeping your wrist in a straight or neutral position reduces pressure on the nerve in the carpal tunnel. It may also help to wear a splint during the day when doing activities that aggravate your symptoms.

🔟Nerve gliding exercises:

➡️Some patients may benefit from exercises that help the median nerve move more freely within the confines of the carpal tunnel. Specific exercises may be recommended by your doctor or therapist.

Golfer's Elbow:

♿Introduction:

Golfer's elbow is a condition that causes pain where the tendons of your forearm muscles attach to the bony bump on the inside of your elbow. The pain might spread into your forearm and wrist.

Golfer's elbow is similar to tennis elbow, which occurs on the outside of the elbow. It's not limited to golfers. Tennis players and others who repeatedly use their wrists or clench their fingers also can develop golfer's elbow.

The pain of golfer's elbow doesn't have to keep you off the course or away from your favorite activities. Rest and appropriate treatment can get you back into the swing of things.

👀Symptoms:

Golfer's elbow is characterized by:

➡️Pain and tenderness. Usually felt on the inner side of your elbow, the pain sometimes extends along the inner side of your forearm. ➡️Pain typically worsens with certain movements.
➡️Stiffness. Your elbow may feel stiff, and making a fist might hurt.
➡️Weakness. You may have weakness in your hands and wrists.
➡️Numbness or tingling. These sensations might radiate into one or more fingers — usually the ring and little fingers.
➡️The pain of golfer's elbow can come on suddenly or gradually. The pain might worsen with certain movements, such as swinging a golf club.

🛐When to see a doctor:

Consult your doctor if rest, ice and over-the-counter pain relievers don't ease your elbow pain and tenderness. Seek immediate care if:

Your elbow is hot and inflamed, and you have a fever
You can't bend your elbow
Your elbow looks deformed
You suspect you've broken a bone

✴️Causes
Golfer's elbow, also known as medial epicondylitis, is caused by damage to the muscles and tendons that control your wrist and fingers. The damage is typically related to excess or repeated stress — especially forceful wrist and finger motions. Improper lifting, throwing or hitting, as well as too little warmup or poor conditioning, also can contribute to golfer's elbow.

Besides golf, many activities and occupations can lead to golfer's elbow, including:

1️⃣Racket sports. Improper technique with tennis strokes, especially the backhand, can cause injury to the tendon. Excessive use of topspin and using a racket that's too small or heavy also can lead to injury.
2️⃣Throwing sports. Improper pitching technique in baseball or softball can be another culprit. Football, archery and javelin throwing also can cause golfer's elbow.
Weight training. Lifting weights using improper technique, such as curling the wrists during a biceps exercise, can overload the elbow muscles and tendons.
3️⃣Forceful, repetitive occupational movements. These occur in fields such as construction, plumbing and carpentry.
4️⃣To cause golfer's elbow, the activity generally needs to be done for more than an hour a day on many days.

👀Risk factors
You could be at higher risk of developing golfer's elbow if you're:

Age 40 or older
Performing repetitive activity at least two hours a day
Obese
A smoker

⚛️Prevention
You can take steps to prevent golfer's elbow:

➡️Strengthen your forearm muscles. Use light weights or squeeze a tennis ball. Even simple exercises can help your muscles absorb the energy of sudden physical stress.
➡️Stretch before your activity. Walk or jog for a few minutes to warm up your muscles. Then do gentle stretches before you begin your game.
➡️Fix your form. Whatever your sport, ask an instructor to check your form to avoid overload on muscles.
➡️Use the right equipment. If you're using older golfing irons, consider upgrading to lighter graphite clubs. If you play tennis, make sure your racket fits you. A racket with a small grip or a heavy head may increase the risk of elbow problems.
➡️Lift properly. When lifting anything — including free weights — keep your wrist rigid and stable to reduce the force to your elbow.
Know when to rest. Try not to overuse your elbow. At the first sign of elbow pain, take a break.

If your neck is stiff or sore, you have lots of company. Neck pain is one of the most common types of pain among Americans. But as with any other part of your body, exercises and stretches can make the muscles in your neck stronger and more limber. Try these moves to loosen a tense neck, banish pain, and gain flexibility.

Herniated Disc

🗣️Exercises for lower back pain:

🏋️The McKenzie exercise:

The McKenzie exercise program is believed to be one of the most beneficial. This program is individualized to the patient’s symptoms and emphasizes exercises that minimize or centralize radiating pain.”

In addition, core stability exercises have been shown to reduce low back pain.

Therefore, we have included many “Extension” type exercises from the Mckenzie method, as well as Core stability exercises. If any of these exercises cause more pain, please stop and see your physician.

1️⃣:🏋️Standing Extension:

🗣️How it helps – This standing extension helps reverse what you do on a daily basis (hunching)… Since most bulging discs and herniated discs are caused by poor posture and repeated flexion of the spine (esp bending fwd in bad posture), this stretch helps push the disc back to neutral position.

🗣️How to do it?

🏃_Begin this exercise by standing up with good posture. Now take both hands and place them on both sides of your lower back. Now with the help of your hands push your pelvis forward and extend your spine back. Follow the extension with your neck so that you end up facing the ceiling.
🏃– Start with 10 repetitions and do 2-3 sets.
🏃– This one is particularly great to do when you need a break from sitting at your desk.

2️⃣:🏋️Half Cobra Pose (Prone Lumbar Extension):

🗣️How it helps ?

The Half Cobra Stretch helps to push the disc material back towards the center of the inter-vertebral disc to allow for improved healing. The goal of repeated lower back extension is the “centralization of symptoms”, which basically means pain that travels down the affected leg to the foot should come back up closer to the low back – which will in turn alleviate the pain.

🗣️How to do it?

🏃– Begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor.
🏃– Hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down).
🏃– Gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch.
🏃Initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. If there’s any pain, try a different exercise instead.

3️⃣:🏋️ Full Cobra Pose (Advanced Extension)

🗣️How it helps ?

This stretch is based on the same principle as the half Cobra pose above. This advanced extension helps to push disc material back towards the center of the intervertebral disc, with the goal of alleviating pain symptoms.

🗣️How to do it?

🏃– Once you’ve mastered the half cobra pose, you can increase the difficulty by moving to the advanced version of this stretch. Begin this exercise by lying on your stomach in the prone position (lying facing down) and slowly press up on your hands while keeping your pelvis in contact with the floor and lower back relaxed.
🏃– Hold the prop-up position for 10 seconds. Aim for 10 repetitions of this stretch.
🏃– Eventually try to hold this pose for longer if it feels good (20-30 seconds).

4️⃣:🏋️ Cat-Cow:

🗣️How it helps – This is one of the most popular herniated disc exercises. By combining two yoga poses, the cat-cow stretch can help to relieve pressure on the herniated disc by opening the intervertebral disc space. It also improves mobility of the spine, which may help to relieve disc herniation pain and speed recovery.

🗣️How to do it:

🏃– Begin this stretch on your hands and knees. Inhale and let your stomach “drop” towards the floor as you look up towards the ceiling.
🏃– Follow this by exhaling and slowly rounding your spine while pressing into the floor with your hands and slightly curving your neck to look at your feet.
🏃– Aim for 10 repetitions of this stretch and do 2-3 sets.

5️⃣:🏋️Bird Dog:

🗣️How it helps – This exercise will help strengthen and stabilize your lower back and deep spine muscles. This will help you to maintain a good posture and avoid future episodes of herniated discs.

🗣️How to do it:

🏃– Begin on your hands and knees with your hands positioned under your shoulders and knees positioned under your hips.
🏃– Raise your left arm and reach it forwards until it is aligned with your torso; at the same time, kick your right leg backwards until is it aligned with your torso.
🏃– Hold this position for 2-3 seconds before slowly returning to the starting position.
🏃– Repeat with your right arm and left leg.
🏃– Alternate sides for 10 repetitions and do 2-3 sets.
🏃_Ensure that your head, neck, and back maintain a neutral alignment to minimize stress on your neck.

6️⃣🏋️ Plank

🗣️How it helps – Just like the bird dog, this “Core” exercise will help bring your pelvis into right position by strengthening the deep spinal muscles and glutes (butt muscles).

How to do it
🏃– Begin lying on your stomach with your forearms against the mat.
🏃– Engage your core and lift your body so that you are resting on your forearms and toes.
🏃– Start with 10 second holds and work up to 30 second holds, do 2-3 sets.
🏃 Ensure to keep your back straight throughout the entire exercise – spine in neutral position.

🔈 KNEE BURSITIS EXERCISES

You can stretch your leg right away by doing the first 3 exercises. You may start doing the other exercises when your leg is less painful.

🔎 Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway. Stretch your uninjured leg straight out in front of you on the floor through the doorway. Raise your injured leg and rest it against the wall next to the door frame. Keep your leg as straight as possible. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds. Repeat 3 times.

🔎 Standing calf stretch: Stand facing a wall with your hands on the wall at about eye level. Keep your injured leg back with your heel on the floor. Keep the other leg forward with the knee bent. Turn your back foot slightly inward (as if you were pigeon-toed). Slowly lean into the wall until you feel a stretch in the back of your calf. Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Do this exercise several times each day.

🔎 Quadriceps stretch: Stand at an arm's length away from the wall with your injured side farthest from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle on your injured side and pull your heel toward your buttocks. Don't arch or twist your back. Keep your knees together. Hold this stretch for 15 to 30 seconds.

🔎 Hip adductor stretch: Lie on your back. Bend your knees and put your feet flat on the floor. Gently spread your knees apart, stretching the muscles on the inside of your thighs. Hold the stretch for 15 to 30 seconds. Repeat 3 times.

🔎 Quad sets: Sit on the floor with your injured leg straight and your other leg bent. Press the back of the knee of your injured leg against the floor by tightening the muscles on the top of your thigh. Hold this position 10 seconds. Relax. Do 2 sets of 15.

🔎 Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of the foot on your injured side toward your buttock by pulling your knee toward your chest as you slide the heel. Return to the starting position. Do 2 sets of 15.

🔎 Straight leg raise: Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. Tighten the thigh muscle on your injured side and lift your leg about 8 inches off the floor. Keep your leg straight and your thigh muscle tight. Slowly lower your leg back down to the floor. Do 2 sets of 15.

TAILBONE PAIN

Tailbone pain, also called coccydynia, is pain in and around the small triangular bone at the very bottom of your spinal column, above the cleft of your buttocks known as the coccyx.

The term coccyx comes from the Greek word for “cuckoo” as it resembles a bird’s beak with the tip pointed down. “Dynia” means “pain,” and so “coccydynia” literally means “pain of the coccyx.” And because the bone corresponds to the location of an animal’s tail, it’s called the tailbone in common terms.

Anatomy of the coccyx:
Your coccyx is made up of three to five fused vertebrae (bones). It lies beneath the sacrum, a bone structure at the base of your spine. Several tendons, muscles and ligaments connect to it.

Both the coccyx and the ischial tuberosities (two bones that make up the bottom of your pelvis) bear your weight when you sit down. Two-thirds of adults have a coccyx that curves a bit instead of pointing straight down, but one that is curved too far is abnormal and, therefore, painful.Tailbone pain (coccydynia) can make everyday tasks uncomfortable at best, and unbearable at worst.

Tailbone pain ranges from a dull ache to a fierce stab. It can last for weeks, months or sometimes longer. There are three types of events that cause tailbone pain:

External Trauma: A bruised, broken or dislocated coccyx caused by a fall.
Internal Trauma: Trauma caused by a difficult childbirth or from sitting on a narrow or hard surface for too long.
Others: Infection, abscess and tumors.

Interestingly, for one-third of those with coccydynia, the cause is unknown. Women are five times more likely than men to develop coccydynia. Adults and adolescents get it more often than children. Obese persons are three times more susceptible than those at the ideal weight according to the BMI (Body Mass Index) scale. You’re also more vulnerable if you lose weight too quickly.

Symptoms:
The symptoms of coccydynia include:
a. Achy or piercing pain in the tailbone.
b. More severe pain when changing from sitting to standing up.
c. More severe pain when sitting for long periods of time.
d. Pain during bowel movements.
e. Pain during s*x.

🔈 TENNIS ELBOW VS. GOLFER'S ELBOW - WHAT'S THE DIFFERENCE?

While many people are familiar with the names of these conditions, there is less widespread understanding about how they differ. Both tennis elbow, or lateral epicondylitis, and golfer’s elbow, or medial epicondylitis, are injuries to the tendons attaching your forearm muscles to the bone at your elbow. The “epicondyle” part of epicondylitis refers to the bony bumps or protrusions at your elbow.

Lateral epicondylitis affects the tendons attached to the outer (lateral) side of your elbow, which are connected in turn to the muscles that extend your wrist backward and straighten your fingers. Medial epicondylitis affects tendons connected to the inner (medial) side of your elbow, which are attached to the muscles that flex your wrist and contract your fingers when you grip something.

Both injuries are usually the result of repetitive strain on the tendons, and although you don’t have to be a golfer or tennis player to experience them, the repeated forceful motions involved in both sports make them very common.
The anatomical structures involved in tennis elbow and golfer’s elbow are very similar and the symptoms are also similar, but they appear on opposite sides of the elbow and arm.

SYMPTOMS

Common symptoms of tennis elbow include:
• Pain that radiates from the outside of your elbow and down your forearm
• Tenderness on the outside of your elbow
• Weakness in your forearm or a weak grip
• Pain when you grip things, twist something or, if you play tennis, especially with backhand strokes

Golfer’s elbow symptoms are similar, but occur on the inside of your arm and include:
• Pain and tenderness on the inside of your elbow
• Pain that radiates down your arm from the inside of your elbow
• Weakness in your hand or wrist
• Numbness or tingling in your ring and little fingers
• Pain when you grip or twist things
• Pain when you flex your wrist

Both tennis elbow and golfer's elbow symptoms usually start gradually and get worse over time.

CAUSES

Both conditions are types of tendonitis, or inflammation of a tendon, and both are commonly caused by overuse. This may be due to excessive force on a regular basis (like hitting a tennis or golf ball) or due to other repetitive activities that involve the forearm muscles. The tendons over time can progress from inflammation, to partial thickness tears, and finally full thickness tears. Painters, plumbers, and carpenters or anyone performing repetitive gripping and lifting activities are also prone to both tennis and golfer’s elbow.

TREATMENT

Fortunately, most cases of tennis elbow and golfer's elbow respond well to conservative treatments. Surgery is usually not necessary, although complete recovery can take weeks or even months, depending on the severity of the condition. As with other forms of tendonitis, the most important aspect of treatment is to reduce the amount of strain on the affected tendons. This may include resting the arm, using a brace or athletic taping, wrist splints, and once healed, correcting improper technique/form to prevent the recurrence of the injury.

Other treatments may include:
• Ice – depending on the severity, icing the affected area may be helpful for reducing pain and inflammation
• Anti-inflammatory medications – medications such as ibuprofen or naproxen are commonly recommended
• Stretching exercises – exercises which stretch the involved forearm muscles can help reduce strain on the inflamed tendons
• Physical therapy – stretches and strengthening exercises through physical therapy can aid and accelerate the recovery process
• Platelet Rich Plasma (PRP) – “blood spinning” therapy is another option you may have heard of; this is done for many professional athletes
• Cortisone injections – in severe cases, your doctor may recommend cortisone injections for pain relief and to reduce inflammation
• Surgery – if all else fails, surgery yields high success rates

Let's stay pain free and share the knowledge!

THE HIGH COST OF HIGH HEELS

High-heeled shoes are a popular fashion choice that is designed to point the foot down to give your leg an attractive look. Wearing high heels has many detrimental effects on human health. It causes pain, deformities, and different serious problems with your feet, lower back, knees, and legs. Wearing high heels for a long period exert pressure and stress on various parts of the body.

🔵 When you wear high heels,

🔸 They crowd the toes.
🔸 Force the body’s weight onto the ball of the foot. This may cause pain while walking.
🔸 High heels push the body's center of gravity and distrust the body’s alignment.

🔵 Posture and high heels

High heels push the center of the mass in the body forward, taking the hips and spine out of alignment.

Heels mimic the way a person walks in a ramp, increasing the pressure on balls of the feet through a downward pressure.


🔵 Weight pressure

A heel’s height determines the weight carried by the footwear. as the heel gets higher, the pressure increases on the forefoot.

🔺 3 inch Heels – 76%

🔺 2 inch Heels- 57%

🔺 1 inch Heels- 22%

🔵 How high heels affect your body parts

✴️ Feet

💠 Hallux valgus

The big toe deviates towards the other toes in this condition.

💠 Corns and Calluses

Corns and Calluses can be seen especially under the ball of the foot and then on the top of the toes. Corns form from repeated pressure on the skin. Women with foot deformities suffer from corns as the top of the bent toes rub against the top or sides of shoes.

💠 Metatarsalgia

High heels push your body weight onto the ball of your foot. Prolonged wearing can lead to Metatarsalgia joint pain in the ball of the foot.

💠 Plantar fasciitis

The pain directly under the heel is called plantar fascitis.

💠 Hammertoes

Crowd the toes together can contribute to hammertoes. The second, third, fourth, or fifth toes become bent. When the condition becomes severe it may require surgery to relieve pain.

💠 Haglund’s deformity or “Pump Bump”

A pump Bump is a bony protrusion on the back of the heel. Common in women who wear high heels for a prolonged period. It can lead to blisters, bursitis, or Achilles tendonitis.

💠 Neuromas

Neuromas are a painful condition that is developed due to pointed toe and high-heeled shoes. Nerves in the foot can compress and swell especially between 3 rd. and 4 th toes. Common symptoms are tingling, burning, numbness and pain.

✴️ Ankles

💠 Ankle sprain

Wearing high heels increases the instability of the ankle and risk for an ankle sprain. Sprains occur when ligaments are stretched or torn.

✴️ Knees

Wearing high heels produces much more pressure and load in the inside edge of the knee.

Medial compartment of the knee is the most common place for knee arthritis.

✴️ Legs

The leg muscles are more active in walking in high heels. The muscles at the back of the leg tend to shorten and tighten. It can become uncomfortable to wear flat shoes as a result of your calf muscles adjusting to the height of the heel.

High heels create a reduction in the efficiency of the calf muscle pump which leads the legs and ankles to swell.

✴️ Lower back

Lumbar lordosis increases with high-heeled shoes. There is a lot of evidence for an increase in muscle activity in the lower back.

High heels push the lower back forward by affecting the alignment of the ankles, knees, hips, and lower back. Poor alignment may lead to muscle overuse and back pain.

🔵 Injuries related to wearing high heels

In high heels, the foot is pointed down, which makes it easy to sprain or turn the ankle. Wearing high heels affects your center of mass by taking the balance point of your body to a higher level. The wearer must lean backward and use lower leg muscle power to maintain balance. Wearing a high heel has a higher risk of losing balance.

A sprain in the foot or the ankle is the most common injury. Some cases may be serious, requiring surgery.

🔴 Recommendations for waring high heels

Some common injuries and pains associated with wearing high heels may be prevented by the following steps.

❌ Avoid wearing high heels for a long period.

❌Avoid shoes with pointed toes.

✅ Wear a lower height heel less than two inches.

✅ Wear a heel with a wider sole.

✅ Stretch leg muscles before and after putting them.

✅ Recognized foot pain as warning signs.

🔵 Treatments for foot problems related to wearing high heels

Foot pain is a common problem related to wearing high heels, one of the most common musculoskeletal conditions that are treated by a physical therapist.

⭕ Changes in shoe wear
⭕ Padding
⭕ Orthotics
⭕ Pain medication