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Treating Foot Injuries

The treatment for your foot injury would depend on the type and cause of your injury. For some treatment is straightforward and simple. Shoe inserts are a great option in these cases as they provide you a lot of relief from the pain that may happen because of foot injuries. You can get them on prescription as well as on an over-the-counter basis. Others might require casts, surgery and physical therapy.

Apart from these, there are some home remedies that can work rather well in these situations. At the very least, they would help you deal with pain.

Soaking it away

If your feet are sore, you can stimulate and refresh it with a soak. For this, you would have to fill up two basins with cold and hot water. The degree of coldness and warmth in both depends on your level of tolerance. Start by soaking your feet in the basin, which contains cold water. Do this for 5 minutes. After that, put your feet in the basin that has the warm water. Keep repeating this. This process is also known as hydromassage. It constricts and dilates the blood vessels in your feet alternately, and this boosts blood circulation in the affected area.

You can also use essential oils such as peppermint oil, rosemary oil, and eucalyptus oil with hot water to reduce pain in your feet.


You can get rollers that are built specifically to massage the soles of your feet. You should find them at your nearby health store. If you want you can also use a tennis ball, rolling pin, or golf ball, and roll your bare feet on the same. You can also use oil to massage your feet. This would make the process a lot more stimulating. For this you can use a combination of sesame oil and clove oil. Mix them well and then massage them on your feet.

Wearing shoe inserts

As has been said already, shoe inserts – also referred to as orthotics – are a great way to deal with pain in your feet. Apart from the medical supply stores, you can obtain orthotics from a podiatrist.         


There are some simple exercises that might help. It is advisable to have a specialist recommend an exercise regime, as, depending on the foot injury, some may cause more harm than good.

Pain after A Hip Replacement

When it comes to pain management after a hip replacement surgery, the first question that comes to your mind is how much post-operative pain is normal. During this surgery, the surgeon would remove the damaged parts of your hip joint. They would be replaced using artificial parts that could be made from raw materials, such as metal, plastic, or ceramic. You can expect that these parts would improve the range of motion you can perform with your hip in the long run. However, since this is a surgical procedure you should expect to experience some pain in the short term directly after the operation.

Difficult to determine how much pain you would feel at this stage

It is really hard to predict how much pain or discomfort you would experience immediately or for a few days following the surgery. Individuals have different pain thresholds and tolerances. You should always tell your doctor the kind of pain you are feeling at any stage – you should inform them how severe the pain is. They would provide you some directions for managing the pain.

It is your duty to follow them as well as you can.

Over-the-counter medicines

Over-the-counter medicines can provide effective pain relief. The most prominent example of such a medicine is Tylenol, which is acetaminophen. You should not have more than 2000 to 3000 mg of these per day, as anything over this level is unsafe. Your doctor will advise on this.

What happens when these medicines do not work?

Sometimes over-the-counter medicines do not work. In such situations, you should get a prescription for stronger medicine. It is for your doctor to determine if that particular prescription painkiller is the right option for you.

She or he would create a schedule for you with clear instructions on dosage and frequency of use.

Conclusion: Living with pain in your hip can be a debilitating and frustrating experience. This is especially with regard to the way in which it can affect your normal daily routine. In some cases, you may have difficulty in merely getting enough sleep or walking upstairs. Over the counter hip treatments and or prescription painkillers are often the answer for dealing with postoperative hip pain and it is highly recommended that you discuss your pain relief with your doctor.

Exercises for Staying Fit at Home

These are times when you have to isolate yourself as much as you can. This means that you cannot go to the gym as much as you used to, but there are a few simple exercises that you can keep doing at home to make sure that you remain fit and healthy.


The first among these easy and simple workouts is stretching. You can always start the process by touching your toes. As this gets easier, start to add more touches to either side – right and left. At the advanced level, your torso needs to stay straight when you are bending down.

Sit ups

In the initial stages of this particular exercise, you start off by just raising your shoulders and head off the floor. Once you have built up strength you can do full sit-ups.

You need to keep a few things in mind for this particular exercise. Always have a straight back while doing them. If the need be, hook your feet under a chair so that you can do the exercise properly.

Back extensions

This is an important exercise especially targeted for the middle-aged people. A lot of people in their mid-30s and 40s suffer from back issues such as tightness and this is a great exercise to deal with the condition. You start by laying on your front. After that you raise your legs and head off the floor. It is always better to vacuum your carpet before you do the exercise!


Push-ups help you build strength in shoulder and arms. You can start the exercise in a simple form by pushing up from your knees. When you get better at the exercise you can start doing the full push-ups. After that, you can try touching your forehead on the floor. This would make the exercise a bit more challenging.

Running in place

This is a high-intensity exercise. You should start this off with around 100 steps and do it for 6 minutes. After that, you can start doing more steps.

At that stage add a new exercise for every 75 steps. The best exercises include scissor jumps, star jumps, and knee bends. 

Conclusion: The great thing about these exercises is that they do not take a lot of your time. You also do not need any equipment to do them. These exercises also happen to be time tested and have helped plenty of people stay fit at home. As and when the Coronavirus lockdown ends, you would obviously be keen to get back to the gym. But these simple and effective exercises can tide you over while gyms are out of bounds.

Dislocated Knee: Symptoms, Diagnosis & Treatment

Your knee is a rather complex joint and is located between your lower and upper leg. It is also the meeting point of three bones – the femur or thighbone, tibia or shinbone, and patella or kneecap. The knee also contains different kinds of cartilage, tendons, and ligaments. All of these, are important as they help it work the way that it is supposed to. Your knee gets dislocated when there is a disruption in the position of your thighbone with respect to the shinbone in the knee joint. There are many reasons why this might occur, for example, because of trauma due to a fall, car accident, or sports injury.

Dislocated Knee Symptoms

The main symptoms which may indicate that your knee has been dislocated include:

  • hearing a popping sound when the injury happens
  • limitations in the different kinds of ways you can move your knee
  • severe pain in the dislocated area
  • swelling
  • a deformity in the knee joint that can be seen rather clearly
  • inability to keep doing even the most regular activities
  • knee joint becoming unstable – it feels like as if it cannot bear any weight

These symptoms manifest at the time of injury.

Dislocated Knee Diagnosis

Your specialist can perform examinations to check if your knee has been dislocated. As part of this they would check the following:

  • pulse in various parts of your leg and knees
  • nerve conduction
  • blood pressure in the affected leg
  • temperature and colour of your skin
  • sense of feeling and touch in the affected leg

Whenever your knee is dislocated the first – and the most important – thing that a healthcare provider wants to do is to stabilize the limb that has been injured.

Treatment of Dislocated Knee

Treatment often starts with making sure that there is nothing wrong with the position of the kneecap. The process by which the kneecap is moved back to its proper location is also referred to as reduction. During a reduction, you would be under sedation or be given medicine to make sure that you do not experience any pain. Your leg would be moved to allow your kneecap to get back to its proper place. After this, a brace will be put on your leg. In long-term rehab is the most important aspect of a treatment plan.


The outlook for your knee dislocation depends on various factors. How did the injury happen? What is the extent of the damage? Were the nerves damaged? Did the damage happen to your blood vessels? What was the method of treatment used in your case? How well did you adhere to the rehab plan that was set up for you? It is very important that you recognize how serious a problem this is and get proper treatment from a knee doctor. Apart from the nerve and blood vessel-related complications, you may face issues such as deep vein thrombosis and compartment syndrome in these cases.

Treating Frozen Shoulder

Treatment of a frozen shoulder focuses on pain control and attempts to make sure that you can have the maximum amount of motion in your shoulders.

The medicines that you can use

You can use over-the-counter pain relievers like ibuprofen and aspirin in order to bring down the inflammation and aching. In some situations, your doctor may advise on the use of anti-inflammatory and pain-relieving drugs that are stronger than the usual medicines.

How can physical therapy be useful in these cases?

A physiotherapist can assist with a variety of range-motion workouts and movements. These would help you get back a significant amount of mobility in your shoulders. However, you have to remain committed to these exercises and do them on a regular basis so that you can make the most of whatever mobility you still have in the affected area.

What surgical procedures are available in this regard?

In most cases, frozen shoulder resolved in a year at the most. However, if your problem persists, you should talk to your shoulder doctor, who may suggest a few procedures.

The most prominent among them are steroid injections, shoulder manipulation, joint distension, and surgery, to name a few. When it comes to steroid injections, doctors could administer corticosteroids to your shoulder. This would help in decreasing the pain and improving the mobility in your shoulder. It is helpful in the earlier stages of this condition. With regard to joint distention, the doctor may inject sterile water in your joint capsule. This could help with stretching your tissues and makes it easier for you to move the joint.

In the process of shoulder manipulation, you would be given an anaesthetic. This will make sure that you are unconscious and feel no pain. After this, the doctor will move your joint around in different directions. This is done to make sure that all the tight tissues in the area are properly loosened. It is very rare for surgery to be performed to treat a frozen shoulder. Your doctor would prescribe this only when nothing else has worked. The main aim of the process is to do away with adhesions and scarred tissues from within your shoulder joint.

For surgery doctors normally use tubular and lighted instruments that are inserted in your body through small incisions. These incisions are made in your joint. This particular process is also referred to as an Arthroscopy.        


Apart from the above, you might also try some home remedies and making changes to your lifestyle. For instance, you need to keep on using your shoulder as much as you can while keeping in mind the thresholds for a range of motion and pain. You can also apply a cold and heat press on your shoulder to bring down the pain. Alternative medicines such as acupuncture and transcutaneous electrical nerve stimulation could also be attempted.

Radiating Neck Pain

Radiating Neck Pain, also referred to as cervical radiculopathy or a “pinched nerve”, normally occurs when a nerve in your neck area becomes inflamed, exasperated, or compressed. In such cases, the nerve tends to diverge from the spinal cord.

Radiating Neck Pain, also referred to as cervical radiculopathy or a “pinched nerve”, normally occurs when a nerve in your neck area becomes inflamed, exasperated, or compressed. In such cases, the nerve tends to diverge from the spinal cord. This can lead to pain that may spread to your shoulders. It can also lead to a feeling of numbness and weakness in your muscles. The pain can travel down to your arms and can reach your hands. Such problems tend to be aggravated, particularly due to the changes resulting from the wear and tear that your spine suffers with growing age.

An anatomical explanation: Your spine comprises 24 bones that are known as vertebrae. These are normally placed one on top of another. These bones then connect and form a canal that is supposed to protect your spinal cord. There are 7 small such bones that start right below your skull and make up your neck. These are known together as the cervical spine. The other parts of your spine are the spinal cord and nerves, and the intervertebral discs. The intervertebral discs are made up of Nucleus pulposus and Annulus fibrosus. The spinal nerves and cord can be likened to electrical cables that are spread across the spinal canal.

What causes neck pain?

There are two main reasons why radiating neck pain happens – degenerative changes, and herniated discs. In most cases, cervical radiculopathy occurs due to degenerative changes that take place on our spine even as we grow older. At times, injuries that lead to a bulge or hernia in the intervertebral disc may lead to such pain as well. As we grow older the discs in our spine grow older too and start to lose height. It is things like these that contribute to issues such as radiating neck pain in the end.

What are the symptoms?            

The first sign is pain which starts at your neck and then goes down to your arm. This happens specifically in the area where the damaged nerve is supposed to work. The pain can either be sharp or burning. Some movements of your neck such as turning your head and straining or extending your neck can make the pain worse as well. There are some other symptoms such as a tingling sensation, as well as pins and needles in the hands.

How can it be treated?

There are two main ways in which this can be treated – non-surgically and surgically. In these cases, however, you should note that most of the patients who suffer from such pain get well with the passage of time. They do not need any treatment as such. In fact, in some of these cases, the pain goes away very quickly, in a matter of weeks or a few days. In some other cases, however, it could take longer as well. However, despite the improvement, it is possible for the pain to return in the future.

Foot Pain When Walking

Are you suffering from excruciating foot pain? You are not alone. Foot pain is quite a common problem.

There can be several reasons why your feet might be in pain. The first possible reason is the medical condition termed as “plantar fasciitis”, which is a painful condition where your plantar fascia is swollen or inflamed.

For the uninitiated, the plantar fascia is a thick group or collection of tissues that cover the lowermost part of your feet. Normally, when you have this particular condition it leads to a stabbing pain in the heel, as well as a lingering discomfort with the very first step that you would take in the morning. You may also feel the same when you are standing up after having sat for an extended period of time.

Calluses: Calluses can be described as a thick layer of skin that forms as a result of friction. The bottom of your foot is particularly vulnerable to callus formation. They appear to be thick covers of skin and have a somewhat yellowish tint. They can either be hard or flaky. If they are pretty thick, they can cause you discomfort when you walk and step on them. The good thing is that you can solve the problem by yourself.

Metatarsalgia: Metatarsalgia is a particularly painful type of inflammation, which arises from activities that involve constant leg movements, like jumping or running. It may result from the use of shoes that do not fit you well. A foot deformity may also cause or exacerbate metatarsalgia. There are several symptoms of this condition. You will suffer from the throbbing ache that can be burning, aching, or sharp. The pain would get worse when you walk, flex your foot, or even stand. It would feel like having a pebble in your shoe.

Morton’s neuroma: A Morton’s Neuroma causes the tissues that surround a nerve in the ball of your feet to become thick. This nerve is normally the one that extends to your toes. The condition usually arises between the fourth and the third toes and can cause a sharp pain or sensation of walking on a pebble. It results such things as nerve irritation, trauma, or pressure.

Tendinitis: Tendinitis occurs when your tendons get irritated or inflamed. Tendons are fibrous and look like “thick cords” that link bones and muscles. The signs of this condition would depend on the tendon that has been affected. The most common symptoms are a feeling of stiffness and aching that becomes worse when you keep moving. There are many kinds of tendinitis that can cause aches in your feet. The three commonest are Achilles tendinitis, peroneal tendinitis, and extensor tendinitis. In the first kind, the stiffness and pain occur along your Achilles tendon, as well as the back of your heel.

Treating a Baker’s Cyst

In many instances, a Baker’s cyst seems to vanish on its own. However, where this does not occur, you may need to seek treatment. In certain situations, the cyst can cause you discomfort and pain if it is big enough. Should this be the case a surgeon will likely suggest a few treatments.


Your surgeon could inject corticosteroid medicine in your body such as cortisone, which can reduce inflammation around the knee. This is a fairly effective way of resolving painful symptoms, although the cyst may return.

Fluid drainage

Your doctor could remove, or aspirate, the fluid that has amassed in your knees. The fluid is removed with a needle, which is typically placed using medical imaging, such as ultrasound, x-ray or CT scan.

Physical therapy  

There are several ways in which physical therapy can help treat a Baker’s cyst. Treatments might include:

  • Icing the area
  • Crutches
  • Compression wraps

This would help bring down the swelling and pain in the affected region.

It is important to also maintain motion while the condition is ongoing. This is where exercises that strengthen the knee muscle can be helpful. These would help reduce the symptoms and let the knee function normally later on.

The home and lifestyle remedies

In some cases, your doctor may recommend simply at-home steps that can be used to treat the Baker’s cyst, such as RICE therapy.

Following the principles of RICE

RICE stands for rest, compression, ice, and elevation. You need to rest the leg and ice the knee. You need to use a wrap to compress your knee.

You should keep the leg elevated as and when you can. This needs to be done especially at night. You should also try over the counter medicines that can relieve your pain, such as:

  • ibuprofen
  • naproxen sodium
  • acetaminophen
  • aspirin

Your Treatment Plan

Your doctor will try to treat the underlying cause of the cyst. However, a particular treatment is not always appropriate for every case. For example, the doctor may find a cartilage tear that is causing synovial fluid to be overproduced in the area. In that case, they may ask you to go for surgery so that the torn cartilage could be repaired. On the other hand, the Baker’s cyst may be due to arthritis. In such situations, if you treat your arthritis the cyst often improves as well. In such cases, you do not need any surgical intervention.

Exercises for Lower Back Pain

Stretching and strengthening exercises can be a helpful way of resolving back pain. It is best that your exercise regime is targeted to your specific condition, with the aid of a physiotherapist or the advice of a specialist. However, below is a general description of some exercises that often prove helpful when dealing with back pain.

Partial Crunches

Partial crunches are one of the classic exercises for strengthening your core, which can help build strength in your lower back as well as the related muscles. This makes it a great option for people who may be suffering from spondylosis.

Hamstring stretches

Hamstring stretches are a great exercise if you are looking to ease pain in the back leg area. This is a crucial part of your body especially because it contains some muscles that lend support to your lower spine. You can do this with a fitness band or a towel five times for each leg. Since you are in pain, it is always better to do this exercise as gently as you can.

Wall sits

Wall sits are a great exercise to try if you are experiencing pain in the lower back area. You can try them as a way of breaking the monotony of sitting on a couch. There are certain things that you should keep in mind so that you can do the exercise properly and avoid injury in the process:

  • Always be very careful
  • Do the exercise as slowly as you can
  • Do not rush it
  • Carry out around 8 to 12 times.   

Bird dog

Bird dog is an exercise routine that has been created specifically to help you ease pain in the lower back area. It also teaches you how to stabilize your lower back when you are moving your limbs. You can do this exercise 8 to 12 times for each leg. Please remember that you need to stay in a definite position for this one. You should never lift your legs or arms any longer than what your lower back position would be able to maintain. 

Knee to chest

This is also a great way to get power and functionality back in your legs and thus ease the pain in your lower back. There are some directions that you need to follow so that you can do the exercise in a safe way. You can do this on each leg for around 4 times.


Apart from these exercises you can also try the pelvic tilts. The main aim of such a workout is to make your pelvis area stronger. The pelvis is an important body part because it works in conjunction with your lower back.

Treating Club Foot

Club foot is a treatable condition that often affects newborns where the foot inverts inwards. An early diagnosis helps with treatment, so if your newborn is facing such a condition then you should see a medical opinion.

The bones, tendons, and joints of a newborn are rather supple. This is the major reason why the treatment of club foot starts within the first couple of weeks after the child is born, and ideally before your child learns how to walk. There are two major options of treatment:

  1. Surgery; or,
  2. Stretching and casting, which is also referred to as the Ponseti method

The Ponseti method

This is the most common method of treating club foot. This involves placing the foot into the correct position and casting it in place. Following this the foot will be recast and repositioned once each week. This will normally go on for a number of months.

More on the Ponseti method

The Ponseti method may also require some minor surgery. Often, surgery aims to lengthen the Achilles tendon. This procedure is referred to as percutaneous Achilles tenotomy and would be performed when the process of stretching and casting comes to an end. When the shape of your baby’s foot has been aligned properly you will typically continue with strengthening and stretching exercises.

Special braces may be used over the long term to keep the foot in place. Later on, they are mostly used during the night, for a maximum of 3 years. 


Surgery is needed when the foot is either not responding to non-surgical methods or is in a severe condition. An orthopaedic surgeon should be able to reposition and lengthen the ligaments and the tendons to better position the foot. After the surgery, your baby could be in a cast for as long as 2 months. After that, she or he would have to use a brace to ensure that the clubfoot never returns.


There is no guaranteed treatment for Club foot. However, if the condition is identified and treated early most issues, such as footwear or activity restrictions can be, can be solved in the long term.

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Mr Kaser Nazir was my second opinion foot specialist after not being happy with the "verdict on my future before". I had a plantar plate injury. For a full time professional dancer teacher this was devastating. After meeting Mr Nazir I felt instantly reassured and I knew this is all going to be good. He Continue Reading

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Recent Posts: London Musculoskeletal Centre | Orthopedic & Sports Medicine

Treating Foot Injuries

Treating Foot Injuries

The treatment for your foot injury would depend on the type and cause of your injury. For some treatment is straightforward and simple. Shoe inserts are a great option in these cases as they provide you a lot of relief from the pain that may happen because of foot injuries. You can get them on

Pain after A Hip Replacement

Pain after A Hip Replacement

When it comes to pain management after a hip replacement surgery, the first question that comes to your mind is how much post operative pain is normal. During this surgery, the surgeon would remove with the damaged parts of your hip joint.