Self Help For Hip Osteoarthritis
Osteoarthritis is a condition that affects your joints and is common in the hip. When a hip joint develops OA, some of the cartilage covering the ends of the bones gradually roughens and becomes thin. Associated features include stiffening and weakening of the joint, surrounding muscles, ligaments and tendons.
Self Help Booklet For Hip Osteoarthritis
Achilles Tendinopathy is typically an overuse injury. It can cause your Achilles tendon (the tendon which attaches your calf muscles to your heel bone) to become painful and sometimes cause a small lump to form in the tendon. Tiny micro tears can appear in the tendon and, as a result of these repeated micro tears, Achilles tendinopathy can occur. The Achilles tendon can withstand great stresses and this is why it is prone to tendonitis. Tendonitis, to be simplified is the inflammation of a tendon.
A sprained ankle is an injury that occurs when you roll, twist or turn your ankle awkwardly, most commonly inwards. This can stretch or tear the tough bands of tissue called ligaments which may cause them to become painful and inflamed.
Plantar Fasciopathy is pain within the strong band of
tissue (like a ligament) that stretches from your heel to
your toes called your plantar fascia. It supports the arch of your foot and also acts as a shock-absorber in your foot.
A groin strain is a pain in the groin/inner thigh area which occurs as a result of overstretching one of the muscles/tendons on the inside of your thigh.
Osteoarthritis is a condition that affects your joints and is common in the knee. When a knee joint develops OA, some of the cartilage covering the ends of the bones gradually roughens and becomes thin. Associated features include stiffening and weakening of the surrounding muscles, ligaments and tendons.
A knee sprain can occur when you injure or twist your knee awkwardly. This may cause damage to the tissues in and around the knee such as the muscles, ligaments and/or cartilage.
Sprains and Strains
Sprains and strains are common injuries affecting the muscles and ligaments. Most can be treated at home without seeing a GP.
Its likely to be a sprain or strain if:
you have muscle spasms or cramping – where your muscles painfully tighten on their own
For the first couple of days, follow the 4 steps known as RICE therapy to help bring down swelling and support the injury:
1.Rest– stop any exercise or activities and try not to put any weight on the injury.
2.Ice– apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours.
3.Compression– wrap a bandage around the injury to support it.
4. Elevate– keep it raised on a pillow as much as possible.
To help prevent swelling, try to avoid heat – such as hot baths and heat packs – alcohol and massages for the first couple of days.
When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle doesn’t become stiff.
After 2 weeks, most sprains and strains will feel better. Avoid strenuous exercise such as running for up to 8 weeks, as there’s a risk of further damage. Severe sprains and strains can take months to get back to normal.
Neck Pain / Stiff Neck
Neck pain or a stiff neck is a common problem that usually gets better after a few days or weeks. It’s rarely a sign of anything serious.
You can often get a painful or stiff neck if you:
For most types of general neck pain, the advice is to carry on with your normal daily activities, keep active, and take painkillers to relieve the symptoms.
These steps may help you manage the pain:
Back pain is very common and normally improves within a few weeks or months.
In most cases the pain isn’t caused by anything serious and will usually get better over time.
There are things you can do to help relieve it. But sometimes the pain can last a long time or keep coming back.
To help ease back pain, there are a number of self-care techniques you can try: