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Orthopedic injuries are injuries of the bone or bone-related joints. These could be due to various reasons, the most common being old age. With the advancement in age, the bones become weaker, thus increasing the chances of bone injuries, fractures, joint-related issues, etc.
Other major reasons for injuries are improper body posture and sports injuries. People can end up hurting themselves if they slouch for prolonged hours or work out without proper warm-up. Another reason for orthopedic injuries can be improper or vigorous sports without proper technique or training gear. Visit the best orthopedic hospital in Kharadi Pune to get the finest treatment for any orthopedic injuries.
Below are some easy to do at home exercises, which would not even require any equipment, to take care of your health and avoid orthopedic injuries:
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Arm Reach
To properly stretch your arms out, follow these steps.
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Get in a standing position.
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Place your legs hip-width apart.
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Rotate your body to the left while swinging your right arm across your chest.
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Twist your waist and upper body with the arm.
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Repeat on the other arm.
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Perform the exercise on each side for 20 to 60 seconds.
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Knee Lift
When performing this exercise, make sure to tighten your tummy area.
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Get in a standing position.
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Position your legs wider than hip-width apart.
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Rest your arms behind your head.
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Lift your left knee to your left elbow.
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Repeat with the right knee and right elbow.
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Do the exercise on each side for 20 to 60 seconds.
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Lateral Lunge With Arm Reach
When you perform the lunge, make sure to shift your hips back and keep your knees behind your toes.
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Stand with your legs wider than shoulder-width.
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Extend the right arm to touch the left foot.
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Shift hips back and bend the knee to reach the foot.
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Repeat with the left arm and right foot.
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Complete the exercise on each side for 20 to 30 seconds.
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Squats
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The distance between your feet will activate different muscle groups. Ensure your squats target the correct leg muscles.
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Stand with legs apart.
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Shift your hips back as you bend your legs.
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Keep your knees behind your toes.
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Have arms clasped in front of you or on your waist.
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Return to the standing position and repeat.
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Continue squatting for 20 to 60 seconds.
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Plank Stretch
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Do not let your back sink to the ground during this exercise. The poor form could cause a back injury.
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Start in a standing position.
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Bend down and walk your arms out until your body is parallel to the floor.
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Keep your core tight.
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Walk your arms back into your feet and stand up.
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Repeat this exercise for 20 to 60 seconds.
For people leading a sedentary lifestyle or stuck in a cycle of work and rest, mini breaks with these exercises can help improve posture and boost health.
Total Hip Replacement
When a person suffers a bone injury or other bone infections, they might need a total hip replacement. This is a procedure done to relieve pain and replace infected bone tissue or hip joints with mechanical components to relieve pain and improve mobility.
Symptoms of Hip Injury which may need hip replacement:
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Severe pain in the hip region.
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Difficulty moving hip region at will.
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Inability to do routine activities.
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Disturbed sleep or rest due to incessant pain in the legs or hip region.
Risk factors for Hip injuries and fractures
The highest risk for Hip injuries and fractures comes with low bone density. Another factor can be sports-related accidents and injuries. Hence some of the risk factors are -
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People suffering from osteoporosis.
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Post menopausal women
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Cancer patients (Cancer in the pelvic region)
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Patients with bone infection
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Athletes with high activity and chances of falls.
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Elderly people
It is always advisable to consult an expert orthopedician for any abnormal pain in the bones. Your doctor will prescribe and perform thorough tests before they diagnose your condition, and help you to decide the best course of treatment.
At Manipal Hospitals Kharadi, we have some of the best orthopedician in Kharadi Pune, to take care of all your bone injuries. If you have any concerns about your bone health, consult our expert doctors or visit your nearest Manipal Hospitals for world-class care.
