Monday, November 30, 2015

How to set on the bike

Seat height
If the seat is too low, increased knee flexion throughout the pedal cycle increases patellofemoral and suprapatellar bursal loading, leading to knee pain. Posterior muscles of the lower limb such as hamstring, gluteal, and gastrocnemius have to work in suboptimal length-tension range.

If the seat is too high, muscle power of the lower leg will decrease as the muscles have to work beyond their optimal length-tension range. Compensatory kne hip extension causes the rider to rock the pelvis from side to side to maintain stability on the bike. This will cause the hip adductors, gluteals, spine, and upper body muscles to fatigue. 

Seat fore/aft position
If a seat is too far forward, there will be an increased compression force on the musculature and structures in front of the knee. This will also create a muscle imbalance between hip flexors and hip extensors.

A seat too far backward will lengthen hamstring and gluteal muscles. This will inhibit muscle contraction and will decrease the muscle power.
The more upright position is less aerodynamic, and 10-15 degree anterior inclination of the seat reduces the stress on the lower back.  

Variable measurement based on rider experience and comfort. The rider needs to have the flexibility and control to maintain the desired position. Track riders will be very stretched out while mountain bikers will be more upright.

Cleats/pedal interface
A cleat with low stack height provides effective force transference. This will lower the risk of injury. Cleat setting has to align the hip, knee, and ankle.

For more information or inquiries, please contact us at 03-2093 1000.

Wednesday, November 25, 2015

Rock Climbing Injury and Treatment in Malaysia

rock climbing
Rock Climbing is fast becoming a favorite pass time in Malaysia. Unfortunately, so are the injuries associated with it. As such, we at Chiropractic-in-Malaysia have decided to write a bit about what you can do to avoid injuries and even treatments for the injured rock climber in Malaysia.

Climbing can be performed indoors or outdoors, and there are different climbing activities. It can be a competitive sport such as bouldering and sports climbing, or it can be a traditional recreational climbing, ice climbing, and mountaineering disciplines. The most common climbing injuries from indoor climbing are overuse injuries in the upper limbs. Tendonitis, carpal tunnel syndrome and stress fractures in the fingers and wrist account for 75-90% of indoor climbing injuries. 

Climber’s finger, an A2 pulley partial tear or rupture of the ring finger, is commonly presented in elite competition climbers. A slight tear of the flexor tendon annular pulleys may be asymptomatic when the finger is at rest, but the base of the finger may become painful when gripping a hold. In some severe cases with multiple complete ruptures of the annular pulley, the affected finger may result in visible bowstringing. The most common traumatic injuries are due to falls while leading an outdoors climb on natural rock. Experienced climbers were more likely to be injured during the activity.  

rock climbing injury of the hand

There is limited evidence that suggests warming up and taping the fingers between the joints can decrease the risk of ruptures. But there is some research reported that post-injury finger taping for at least 12 months is beneficial during climbing. Taping over the proximal phalanx may decrease the risk of bowstringing. It is important for climbers and coaches to recognize early signs and symptoms of overuse injuries such as morning stiffness and decreased fine movement control.

If you happen to be unlikely enough to have been injured during your climb, we can help. Chiropractic-in-Malaysia, as practiced by our clinical teams of physiotherapists and chiropractors, have the best non-surgical treatments for you. For more information or inquiries, please contact us at 03-2093 1000.

Friday, November 20, 2015

What will your Life be Like when you Retire?

active retired persons

The benefits of living an active life in the aging population are well documented. Healthy people are those who keep active. But, yet many that have pain are prevented from having a healthy active life. Don't let pain stop you from achieving your health goals. If you suffer from neck pain or back pain, get the best possible treatment before it becomes a disability. Clinical physiotherapy has many applications. Most physiotherapy centers in Malaysia lack the skills needed to address the needs of the elderly in a manner that gets them back to a healthy, active life.

Our advice for those in pain: seek our research-based clinical teams of physiotherapy that address your health issues holistically. The key to longevity is an active life. The key to recovery from pain is appropriate care rendered by those with knowledge. In this section of Chiropractic-in-Malaysia, we will discuss the importance of active life for the elderly. We hope you find the information useful and should you need our help to improve your status towards an active life.

What will your life be like when you retire

Well, that is up to you. Our population is aging as a result of increased life expectancy, and people have fewer children at a later age. This means that our health care practitioners have to work with older adults to maintain their health and functional status. However, more than half of people aged 65 and above have chronic health issues that may or may not be affecting their physical function. Health care practitioners who work with older people have to design fitness and exercise programs for general health, as well as the specific physical needs of the aging people.

Staying physically active is important for both the prevention and management of several conditions in older adults. Some of the examples include hypertension, cardiovascular diseases, diabetes, functional and cognitive decline, mental health, and musculoskeletal diseases. It is recommended that a wide range of activities that improves fitness, strength, balance, and flexibility be performed to maintain optimal health status. 

Older adults are recommended to exercise at moderate intensity on most days of the week. American College of Sports Medicine defines exercise intensity on a 10 point scale from sitting (0) to full-effort (10). Moderate intensity (5-6 out of 10 point scale) with increased heart rate and breathing and vigorous-intensity (7-8 out of 10 point scale) with significantly increased heart rate and breathing. Strength and weight training consist of 8-10 exercises for large muscle groups with 10-15 repetitions on at least two days per week. Flexibility exercises for 10 minutes on two days per week should be included in the program. Balance exercises are strongly encouraged in people with a higher risk of falling.

Sunday, November 15, 2015

Physical activity in adults

The literature showed that adults who did no exercise were 31% more likely to die than those who performed 150 minutes of moderate-intensity exercise every week. Those who did moderate-intensity exercise up to 450 minutes (about an hour per day) each week have the lowest mortality risk. However, it is crucial to find the ‘just right’ form of activity or group of activities for the formation of long-lasting activity habits.

150 to 300 minutes of moderate-intensity activity per week is needed to obtain optimal health benefits. Regular exercise is key to staying healthy. If one minute of vigorous activity equals to two minutes of moderate activity, then we need 75-150 minutes of vigorous activity per week to maintain optimal health. A combination of moderate and vigorous activities can yield the best result. We tend to lose our muscle strength and bone density with increasing age. Hence, it is important to include muscle-strengthening or resistance training on two non-continuous days per week to prevent loss of function in the future.

Most of our population spend between half and two-thirds of their day sitting down, especially students and those who are involved in sedentary jobs (desk work or driving). It is recommended to prevent prolonged sitting and take frequent breaks from long hours of sitting. Young adults should limit the use of electronic gadgets for entertainment. Time spent on television, electronic games and computer should be no more than two hours per day. Try to walk or cycle to work or school and choose to be active in leisure time to stay healthy. 

For more information or inquiries, please contact our chiropractor or physiotherapist at 03-2093 1000. 

Tuesday, November 10, 2015

Preventing Sports Injuries in Malaysia

running outdoors

Sports injuries are common in Malaysia. We have seen a fair share of injured weekend warriors as well as injured professional athletes. In almost all cases, injuries were due to exhaustion resulting from electrolyte imbalance that could have easily been prevented. To help Malaysia's live a healthy, active life; this Chiropractic-in-Malaysia article will shine a light on how you can prevent sports injuries in Malaysia.

In Malaysia, heat exhaustion is the leading cause of most sports injuries. Heat exhaustion is a faint-like collapse after exercise that results from low blood pressure. The best means of avoidance is proper hydration with electrolyte infused drinks such as 100plus or Gatorade. Adequate hydration is essential in keeping up with the nutritional demands of your body. But, most important is to avoid clear liquids such as distilled water or even some of those bottled waters. Drinking water may not be enough, so don't just look to quenching that thirst, go for liquids with maximum power.

Another critical point to remember is that alcohol and sports don't mix. Far too often, we see people drinking beer in golf, tennis, or other sports. Keep alcohol away from any sport or outdoor activities. It is better for you and your friends. Additionally, it might even be better if you avoid drinking alcoholic beverages the night before a sporting event. Alcohol wipes out all the electrolytes in your system. You may not feel the impact right away, but you could very quickly end with a serious life-threatening health issue on the field the day you play. Play safe and alcohol-free.

However, if you happen to fall victim to heatstroke or heat exhaustion, there are things you can do to make you feel better and even avoid dangerous life-threatening situations. Heat exhaustion athletes can recover rapidly on lying down with leg raised to improve blood pressure. Heatstroke victims collapse during exercise due to impaired body temperature control. Heatstroke is potentially fatal if immediate first aid to lower body temperature is not provided.

Follow the steps below if an athlete is showing signs of heat illness. Remove the person from the field and lay him/her down with legs and pelvis raised in a cool place. Remove excessive clothing and cool the body by wetting skin and vigorous fanning. Apply ice packs to groin, armpits, and neck to increase the cooling effect. Provide cold water if the athlete is conscious. For heatstroke victims, he/she should be cool in a shallow plastic bath of iced water for (5-10 minutes), and cooling treatments should be continued till the arrival of the ambulance.

There are a few steps to minimize the risk of heat illness. Athletes have to stay hydrated to control their body temperature. Drink about 500ml of electrolyte-infused liquids 2 hours before the sports activity. 500-750ml of cool electrolyte-infused water or sports drink needs to be consumed every hour for activities lasting for one hour or more. Reduce the exercise intensity if you feel uncomfortably hot or if your skin is dripping wet all over with sweat. Regular endurance training in warm conditions to acquire adequate physical fitness and acclimatization to heat decreases the risk of heat illness. Always wear light-colored, lightweight, loose-fitting, and UV-protected clothing which allow natural sweat evaporation.

Heat exhaustion is the leading cause of sports injuries in Malaysia. If you happen to be the unlucky one who got injured, we can help. We have the best clinical physiotherapy for sports injuries in Malaysia. Call our main center at 03 2093 1000 for more information about sports injuries and world-class theapy options available right here in Malaysia. 

Thursday, November 5, 2015

What is heat illness?

heat stroke
Heat exhaustion and heat stroke are common heat illnesses in sport. Heat exhaustion is the more common sports-related condition. If left untreated, it can lead to the life-threatening heatstroke. Athletes who are suffering from heat exhaustion collapse after exercise due to a post-exercise drop in blood pressure (postural hypotension). Athletes who show signs of altered mental function or collapse during exercise may have heat stroke. Sportsperson showing signs and symptoms of heat illness should be removed from the field immediately.

Symptoms of heat illness may include:
  •         Lightheadedness, dizziness.
  •         Nausea.
  •         Obvious fatigue.
  •         Cessation of sweating.
  •         Obvious loss of skill and coordination/clumsiness or unsteadiness.
  •         Confusion.
  •         Aggressive or irrational behavior.
  •         Altered consciousness.
  •         Collapse.
  •         Ashen grey pale skin.

Heat illness occurs in strenuous sports such as runs of 10km and above or in activities with prolonged heat exposure such as golf and cricket. Athletes are at higher risk of heat illness in hot and humid weather. Hot and humid weather prevents adequate sweating and evaporation of sweat from lowering the core body temperature. Heat illness may happen in cool weather with high-intensity exercises for more than 45 minutes. Long-distance runners who push themselves close to exhaustion and run in a greater than training pace may be at risk of heat illness. Athletes tend to ignore the symptoms of heat illness to finish the run in a personal best. Low air movement or following wind in road running increases the risk of heat illness.

For more information or inquiries, please contact us at 03-2093 1000.