Even minor injuries can have a significant impact on the rest of your life. Injuries can lead to struggles at work, inconveniences at home, and disturbances to your regular schedule. Because of this, it may be tempting to try to jump quickly back into exercise after an injury, in order to re-establish a routine and a sense of self-confidence. However, if you begin even light exercise too soon after an injury, you can worsen your condition and extend the amount of time you feel unlike yourself.
In order to avoid this situation, it’s crucial to approach exercise cautiously and to pay attention to the signals your body sends you.
After your doctor or clinician has cleared you for daily movement (such as walking and regular job-related duties), you can begin to consider adding more strenuous exercise back into your routine. It’s necessary to wait until you’ve been medically cleared for lighter activity before you attempt to participate in more difficult forms of exercise. Do not attempt to exercise until your doctor has cleared you.
Start with light stretching, focusing on the area that was injured. Be sure not to pull the muscles or tendons too far, even if you used to have a high range of flexibility in that area. Remember that your injury has likely changed that area of the body. Although this is often reversible, you must allow your body to take its time in recovery. Spend several days on light and then medium stretching, listening to your body at every step.
As your muscles begin to loosen up, you can begin to add in light cardio activity, again focusing on the area of your body that was injured. For instance, you may begin walking or slowly jogging, still being sure to listen to the signals that your body sends you. Remain at this level again for an extended period of time, at least a week and perhaps closer to a month depending on the severity of your injury.
As your muscle tone and flexibility builds back up, you’ll feel stronger and fitter every day. At this phase, consistency is incredibly important. Maintain your exercise regimen, even if you feel that you aren’t as fit as you used to be, and your body will build itself back up to the fitness level it used to maintain.
In addition to the above, it is possible to enter a more intense exercise regimen with one portion of your body, if the injury was relatively isolated. That is, if you injured one of your legs, it is entirely possible to continue an intense exercise regimen with the upper half of your body. However, if your injury occurred in an area such as your back, you will have to be careful no matter what type of exercise you do.
Finally, if your injury was severe enough to call for extensive medical care, especially if you believe you were not at fault for the injury, you may consider hiring a personal injury lawyer. An attorney can help you get the compensation you deserve, in order to pay for medical bills and physical therapy, and get you back into your routine as quickly as possible. Search for a personal injury lawyer in your area, such as in Florence Alabama, if you think you need legal help. And best of luck on your road to recovery!
Getting started with exercising is easy. You find a good exercise program that matches your experience level and you simply start. The biggest challenge in getting into a healthier lifestyle and an exercise program is actually staying consistent. You can’t see great results without consistency as the primary ingredient.
There are a lot of things you can do to be more consistent with your exercise regime. You can force yourself into exercising and you will see results eventually. The most effective way, however, is by easing yourself into the regime.
Start Small
Don’t start with a rigorous exercise right away. You want your body to adjust to the changes gradually and the way to do that is by starting with light and easy exercises. Don’t worry about losing weight as quickly as possible. Instead, focus on getting comfortable with the exercises.
It usually takes 14 to 21 days to turn an activity into a habit. What you need to do is stick with the lighter exercises during this period until you are used to this new routine. The rest will be easier from here.
Create a Routine
Don’t exercise when you can. Instead, adjust your schedules to make time for exercising. Whether you plan on going to the gym or you simply do lighter exercises at home, you have to make the time and integrate your exercise schedules into your daily routines.
You can use tools such as reminders on your phone or a call from the gym to help you. Some gyms and medical practices now use appointment reminders such as Talksoft to engage members or patients. You will get a voice reminder; this helps you meet your schedules more effectively.
Keep Track of Your Exercises
Another great thing to do to remain consistent is keeping track of your exercise sessions. Don’t just do it in your head. Write down your schedules and mark the ones you keep and miss accordingly. Every time you check your schedules, you will see your progress immediately.
You can even add a reward and punishment system to this system. Reward yourself with a treat every time you keep your exercise schedules, and punish yourself when you don’t. it will take time for the reward and punishment to take effect, but stick with it and you’ll find remaining consistent to be much easier to do from then on.
Set Goals and Achieve Them
Short-term goals are the best. You can still have long-term goals to meet, but never forget to have smaller milestones you can achieve along the way. These smaller goals will keep you motivated for longer, which in turn will help you remain consistent with your program.
Just Start!
Last but certainly not least, just start right away. Don’t wait until tomorrow or give in to the excuses in your mind. The most difficult part is starting; once you start, you won’t even want to stop.
The sooner you can be consistent with your exercise regime, the sooner you will see results of the exercise. Use these tips we covered in this article to stick to the exercise regime that suits you without hassle.
Did you break your leg? A broken leg means you'll have to quit your regular training and take a break for some time. It also means wearing a cast for 10 to 15 weeks, depending on the severity of the injury, and performing some light rehab exercises for a while after removing the leg cast. You will lose lots of strength in your leg during this period.
NOTE: Do not practice any exercises on your own! Be sure consult your physiotherapist and doctor to ensure that your workout does not hinder your recovery. They will help you choose the best active recovery workout with the most suitable rehabilitation exercises.
Here are 4 simple steps that are proven to build leg muscles after breaking a bone.
Step 1 - Start with seated-isolation exercises
Seated isolation exercises can make the muscle gets stronger while not applying pressure through the leg bone directly. These muscle-building exercises include leg curls and leg extensions.
Do you have a free access to a gym? If yes, make use of machines over there for this purpose. If not, you will need to buy some light-resistance bands that will help you perform the isolation exercises for the legs while you sit in a chair at your home.
At first, you need to do only one leg at a time. That will help you focus on building muscle in the broken leg. For the best results, strive to perform 5 sets of twelve repetitions 3 times per week.
Step 2 - Proceed with standing stability exercises
You are quite likely to lose a lot of the elementary functions of your injured leg after a few weeks of inactivity. Once you able to stand up and place weight equally on both legs without any discomfort, try to stand on only the broken leg for 30 seconds. Stand on a bumpy surface or dip your knees for several inches to make this exercise a bit tougher. Make sure to practice this for 5 minutes each day.
Step 3 - Bring in regular weight exercises
Weight training can help you strengthen your bones, thereby lower the risk of injuring again. That's why you need to introduce some weight exercises like squats. Start with 3 sets of ten squats a day. After some time, you can continue exercising with an empty barbell to add extra weight.
Step 4 - Practice more complex exercises
Weighted exercises for a single leg, such as lunges and split squats, can notably build leg muscle when coupled with posterior chain exercises like kettlebell swings and deadlifts. Aim to train your leg muscles twice per week; each session should cover 3 or 4 exercises. For each exercise, you are supposed to do 3 to 5 sets of twelve repetitions.
A broken leg is one of the most common injuries from car accidents. Such an injury typically requires ongoing care, including regular physical therapy and follow-up physician’s appointments. With an appropriate training program, along with a great patience and dedication, you will re-build muscles and get your leg strong again.
When it comes to you, your family, and your friends, health is always a big button issue. If you or anyone close to you was feeling ill or was having questionable symptoms, you would immediately get yourself or them to a doctor, right? What about when the issue seems to be afflicted by a doctor? Maybe care was improper, the diagnosis was wrong or unidentified, or known risks to the patient were not disclosed by the practicing doctor. You might have a medical malpractice on your hands. How do you if you or a loved one is experiencing medical malpractice and how do you go about getting the justice you or your loved one deserves?
Identify the Problem
Medical malpractice is extremely serious and should be taken seriously. Before making any accusations, do your research to positively make certain that this is indeed medical malpractice. Have you and the doctor you feel wronged you have an ongoing doctor-patient relationship? Did your doctor go against hospital or medical center protocol, neglecting requirements and policies of patient care? Did this negligence result in your physical and/or mental pain or stress? Did it result in unnecessary medical bills or any physical or mental loss to you? Theses features important questions to ask and clear with yourself before seeking a lawyer to take on your case.
Finding a Lawyer
There are a number of attorneys that practice medical malpractice law. Before hiring any lawyer, have a consultation with him or her. This will let you ask any questions regarding your potential case, as well as ensure that you do in fact have a medical malpractice case on your hands. A face to face meeting lets you know if your personality and your potential lawyer’s personality are compatible and give you an idea of how you might work together. Ask them about their communication policies, what they expect from you as a client, and their rate, as well any potential payment plans they offer. Focus on local lawyers and those lawyers who seem excited about your case.
The Legal Process
The main ingredient when it comes to building your case is evidence. Provide your lawyer with as much evidence as you can possibly find and ask your lawyer about what kind of evidence they might need. Look for doctor evaluations that might mention something regarding the doctor’s care of other patients that may sound similar to your experience, appointment summaries, and any tests or procedures and their results this doctor scheduled you for. Be aware that your case may not make it to the courtroom. Due to the black marked reputation and/or loss license that your doctor may incur, a settlement may be reached prior to seeing a judge. This will tend to mean that you receive due compensation and it lowers your lawyer bills. Medical malpractice is a serious case that nobody should be subject to, obtain the justice you or your loved one deserves.
Although we know we should be doing something about our diets, there just never seems to be enough time to prepare healthy foods on such a busy schedule. By the time you get home from work, check to make sure the kids are doing their homework and that everything is as it should be, who wants to cook a healthy meal? For this reason, most Americans live on fast foods and this is probably why so many chains like McDonalds, Burger King and Pizza Hut are thriving while our bodies are getting rounder and weaker by the day. If this is the story of your life, the following tips just might help you eat healthier, even on a busy schedule.
Learn How to Shop
One of the main problems many families have is the cost of groceries that keeps going up and up and up. If you learn how to shop, you can save as much as 50% off your normal grocery bill and eat healthier than you ever have. Look for coupons and voucher codes from sites and then find stores with prices that are already greatly reduced. In California, you can find great deals at stores like Grocery Outlet that not only offer items which have been overstocked at other stores but fresh, organic produce as well.
Remember that you can have fun when you shop. You can even turn it into a scavenger hunt with the entire family. Scavenger hunt clues would basically be various foods you need for next week’s diet.
Also, whenever possible buy your non-perishables in bulk. Dry goods such as flour, dried beans, rice and cereals are always cheaper in bulk. Did you know that rice and beans when eaten together give you the full amino acid complex? Who needs meat when you can get your protein from sources like this?
Set One Day a Week Aside for Cooking
Anyone who works at least 40 hours a week knows how hard it is to come home every night only to begin working again, this time in the kitchen. What many busy homemakers have started doing is cooking casseroles, soups and stews one day a week. These can be vacuum sealed and frozen for use later in the week.
If you love home baked bread, you can easily set your bread machine to the dough cycle, then form loaves and immediately freeze them, before baking. When you come home from work all you need to do is pop a frozen loaf into a preheated oven and by the time you are ready to sit down to dinner, you’ll have fresh bread with every meal.
Make the Crock Pot Your BFF
Some mothers find that cooking dinner before they leave for work also helps them make better use of their time. Simply put the meat, potatoes and vegetables in the slow cooker while you are getting ready for work and the kids dressed for school. Keep it on high until you are ready to leave and then quickly set it to a low setting and forget about it. By the time you get home from work you’ll have a lovely meal ready for you and all you need to do is dish it out. What a lifesaver that can be.
So you see, you can eat healthy even on a busy schedule if you learn how to shop for the best deals, prepare meals in advance and learn the art of vacuum sealing to maintain freshness. Don’t let time be your excuse to supersize that burger! With a little prep just one day a week you can eat healthy all 7 days.
Dubai is one of the premier business hotspots in the Middle East and if you happen to join a job there, you will probably have to stay in the city for a long time. One of the main concerns when it comes to relocating is that of medical facilities in the area and thankfully, Dubai has one of the best medical care systems that anyone can possibly ask for. Nevertheless, if you are new to the place, you will need some information regarding the healthcare system and the following six facts are meant to convey that info to you.
State of Public Healthcare
Equipped with state-of-the-art medical facilities, the public healthcare in Dubai leaves little to be desired. Under the strict regulations and maintenance standards of the Dubai Health Authority (DHA) the medical service in all government healthcare facilities are top notch.
Superb Private Healthcare
Although the public healthcare standards are quite high, if you are looking for simply the best hospital in Dubai, the private institutions will please you very much with their luxurious facilities and the availability of cutting edge medical technology. To make sure that the private institutions maintain the high standards expected from them, the DHA regulates them as well.
You will Need a Health Card
If you go to the government healthcare facilities, you will need a UAE Health Card to get the necessary treatment. In fact, it doesn’t matter where you go or what your financial status is, it is always advisable to apply for one online or to get one for each member of your family at the local health centre, because the private facilities won’t cover certain emergencies. The requirements for getting an UAE Health Card are as follows.
- National ID Number
- Passport
- A fee of 320 AED if you are above 18 years
- A fee of 120 AED for children below 10 years
Emergency Care
If you have a medical emergency, the public hospitals (Rashid Hospital mostly) will provide the necessary care, free of charge. Even if you don’t have an UAE Health Card at the moment, a provisional one will be issued to you. In case you have a home emergency, you will need to call 800-362867 for private care.
Health Insurance is Compulsory
Everyone living in Dubai must have health insurance as it is a government mandated rule. Besides, without the adequate insurance, the bills in Dubai can get pretty steep. For example, dental care in Dubai is one of the most expensive in the world and without insurance, paying for it is going to be exceptionally costly.
Maternity Care
All expectant mothers must be registered with a public or private hospital within the first seven months of the pregnancy. There is a very important fact that everyone needs to remember about pregnancy in the UAE; no one is allowed to give birth in the city or anywhere in the country if she is not married. The following are the documents necessary for childbirth in the city.
- Valid health card (for public hospitals)
- Passports of the couple
- Marriage Certificate
Apart from these important facts, one should also be aware that many of the meds available OTC in most other countries are considered controlled substances in the UAE. You will likely need a prescription to even get paracetamol or other common cold/pain medications there. Now that you know what to expect, you should be able to handle any health problem in Dubai, during your stay in the city.
Sustaining an injury at work can be a traumatic experience, and the after-effects may impact future employment prospects, professional development, and chances of promotion. Serious injuries may even limit a person’s ability to work entirely, which can lead to significant distress and financial difficulty.
In the aftermath of a workplace injury, it is critically important to ensure that the incident is properly reported. This may involve line managers, senior management, the company’s human resources department, an industry regulator, or a trade union. Identifying dangerous equipment, practices, or lack of training will help to prevent incidents in the future.
For the employee affected, it is also prudent to consider whether legal action should be taken. Particularly in cases where significant injury has been sustained, expensive medical bills are incurred, and ability to continue working is limited, seeking compensation may be appropriate. Specialist lawyers have the knowledge and expertise to analyze each unique case.
Types of injury at work
Trips and falls
The most common type of workplace injury involves a slip, trip, or fall. This can be as a consequence of spilled liquids, trailing cables, uneven or slippery surfaces, lack of platform barriers, or poor maintenance. Trips can be minor, resulting in little or no injury; more significant falls may lead to severe injuries, such as fractures, dislocations, contusions, lacerations, concussions, and spinal injuries. All trips and falls must be reported to line or facilities management, to ensure that preventative and corrective action is taken.
Collisions
Collisions may happen whilst driving a company vehicle on the road; they can also occur in warehouses, forecourts, construction sites, and other business premises. Sometimes accidents simply occur due to a split-second error in judgement. Collisions may also be the consequence of badly-maintained equipment, inappropriate training, or insufficient safety measures. It is important for employers to minimize the risks to their staff by regularly reviewing safety protocols and ensuring that all equipment is safe and appropriate for use.
Falling objects
Before moving anything to or from a high platform, shelf, or cupboard, ensure that you have appropriate equipment to complete the task. You may need a step, a lift, or another device to help you move items safely. Failure of employers to provide safe equipment puts their staff at risk of being injured by falling objects. Blunt force trauma can be extremely serious, causing severe, life-changing injuries.
Toxic and hazardous materials
Employees working with toxic or hazardous materials must be provided with comprehensive training and appropriate safety equipment. Exposure to hazardous materials can cause extensive internal and external injury, which may result in long-term, life-changing, life-limiting, or deadly conditions. If an employee has any doubt about their safety in working with hazardous materials, it must be reported. It is always better to err on the side of caution in such cases.
Where to turn next
If you have been injured at work and require advice about what to do next, speak with a qualified and experienced legal professional. Specialist attorneys have the knowledge to analyze each unique case, and provide bespoke guidance.
Mesothelioma is a form of cancer that affects the outer lining of major organs. The majority of cases are reported in the lungs, but mesothelioma may also be present in the lining of the stomach or heart. The disease is almost exclusively caused by exposure to asbestos, and approximately 3,000 patients are diagnosed in the United States each year.
Symptoms of mesothelioma
The primary symptoms of mesothelioma, irrespective of disease location, are decreased appetite and unintentional weight loss. When the disease affects the lungs, the following symptoms may be present:
● Chest pain
● Shortness of breath and/or persistent coughing
● Fever, particularly at night
● Fatigue
In addition to the general symptoms of mesothelioma, cases with stomach involvement may also lead to:
● Stomach pain and/or swelling
● Nausea and/or vomiting
● Diarrhea and/or constipation
As these symptoms are relatively common, patients may not immediately assume the possibility of mesothelioma. However, if they have had prior exposure to asbestos, it is essential that any symptoms are investigated without delay. This applies to individuals who worked directly with asbestos, as well as family members and anyone who may have had contact with the clothing or equipment of affected workers.
Causes of mesothelioma
The primary cause of mesothelioma is exposure to asbestos. Well-known for its insulating, fire-resistant and heat-resistant properties, asbestos was widely used in heavy industry until the 1970s. The material is comprised of long fibers and small particles that are easily inhaled. Fibers and particles make their way to the lining of the lung (pleura), causing irritation and eventually mutations, which can lead to the development of cancerous cells and tumors. If asbestos particles are swallowed, irritation of the stomach occurs, which can also lead to development of cancer.
Asbestos is banned in many countries, but due to its widespread usage in the past, there remains a dangerous legacy in older buildings where it may still be present. Any refurbishment or demolition of buildings containing asbestos must be carefully planned, and completed by specially-trained workers with appropriate breathing and safety equipment.
Risk factors
People who have worked in construction, factories, shipbuilding, power stations, and with automobiles have a higher risk of developing mesothelioma. This is because asbestos was used extensively in these industries.
There is also a significant risk to anyone who has had exposure to the clothing and equipment of people working with asbestos. This may apply to family members, friends, and colleagues who did not work directly with the substance.
What are the treatment options for mesothelioma?
In most cases of mesothelioma, symptoms do not present until the disease has progressed to an advanced stage. Unfortunately, treatment options are limited, with palliative care arranged in most cases. Surgical intervention is rare, but may be attempted at any early stage if the patient is likely to experience substantial benefit. Still, the prognosis remains poor; half of patients will survive at least one year post-diagnosis, whilst only 10% will survive to five years.
Sources of support and guidance
A diagnosis of mesothelioma can be extremely distressing for the affected patient and their loved ones. It is crucial to seek dedicated support; speak with your doctor for contact details of a counselor or support group, or visit a specialist cancer website for further information and resources.
The idea of holistic dentistry has gained popularity in recent years. In fact, if you search on Google you will find in excess of 7 million hits for this phrase.
But that doesn’t help you understand what it is and how it relates to traditional dentistry. Some traditional dentists may proclaim that they have a holistic approach but, unless you know exactly what holistic dentistry is then you will not know if this is true or not.
Traditional dentists, such as rickarddental.com.au offer a huge range of services from check-ups to cleaning, fillings, alignment, root canal and even cosmetic procedures. These are the people you go to when your teeth hurt or you want to improve your smile.
The Holistic Approach
A traditional dentist focuses on your teeth, their welfare and how to preserve them for the remainder of your life, no matter how long that is.
In contrast holistic dentistry sees the teeth and mouth as part of the body. Instead of specifically treating your teeth they will treat you as a whole. The reason for this is the belief that the teeth and gums represent the health of the whole body.
In simple terms this means considering the impact of each treatment process. For example, an x-ray is a useful tool to identify how badly damaged or infected a tooth is. However, high number of dental x-rays has been linked with an increased chance of brain tumor.
The holistic approach is to avoid an x-ray unless absolutely essential; thinking of the health of the whole body.
The traditional approach is to x-ray regularly to ensure your teeth are healthy and remain so. X-rays can help to locate issues before they happen.
Which Should You Choose?
This is very much a personal decision based on your own priorities and perspectives. A good dentist will always try their best to look after your teeth. Both holistic and traditional dentistry have this common goal in mind.
However, the holistic approach may rely more on natural healing methods and what is best for your body as a whole.
There is merit in both approaches. After all, without the modern approach to dentistry it is highly likely that many people would be missing teeth and the famous Hollywood smile would never have appeared.
If you wish to use the services of a holistic dentist you should verify these points:
· Amalgam fillings contain mercury and are never used by holistic dentists
· Fluoride treatment is not an option
· Crowns are a last resort. A good holistic dentist will seek to save as much of your tooth as possible through the use of natural fillings.
· Sealants have been linked with hormone issues; a holistic dentist will never use them.
· Homeopathy and vitamin C are used instead of painkillers. The effect is said to be the same with a faster recovery time.
There are many other factors which differentiate between traditional dentists and the holistic approach. The question you will need to answer is what is most important to you, and then you will know which dentist to choose.
If you want to feel your best both mentally and physically, it’s important to keep your body in good shape. A great way to get in shape and to meet people with similar healthy interests is to join a gym. Whether you’re looking for weight lifting, cardio training or an exercise class, there’s a gym or fitness club that will have what you need.
Some of the many benefits of going to the gym include improved health, increased strength, better sleep and less stress. But there can also be many dangers lurking at the gym that you may not be aware of. Follow these good practices for optimal safety at the gym.
Make Sure You’re Physically Ready
Before you even sign up for the gym you should do your homework and make sure your body is able to handle the workouts. See your doctor to get a physical and ensure there are no health issues that could be aggravated by exercise. It’s a good idea to let your doctor know that you plan to start working out, especially if you have any previous medical conditions.
Don’t Skip the Warm Up
Proper warm up and stretching are crucial to avoiding injuries when doing any type of physical activity. Jump on the bike or treadmill for a few minutes to increase blood flow to the muscles. Start slowly with a bit of light movement to avoid straining cold muscles.
Get to Know the Equipment
There are a lot of confusing machines at the gym if you’re a first timer. Take the time to talk to a staff member and learn how to work the equipment properly. Better yet, sign up for a few sessions with a personal trainer who can walk you through equipment use, proper technique and help you set safe weight limits.
Know Your Limits
It can be tempting to test your strength by trying to lift as much as possible. Taking on too much too soon often results in injury. Start slowly with a weight you can handle comfortably and gradually increase the number of repetitions and length of your workouts.
Don’t Go It Alone
It’s always more fun to work out with a friend, and having a workout partner can help keep you motivated. Even if you don’t have a regular gym buddy, you should always use a spotter when lifting weights. A spotter can check form and monitor you when you lift to help prevent serious injuries.
Keep It Clean
While the gym is good for your strength and stamina it can be hard on your immune system. Machines and weights are covered with sweat and germs. Always bring a towel to the gym to wipe down equipment. Some gyms may provide towels for wiping down the machines, even if they do, you should still bring one for yourself.
Following proper procedures will result in the best gym experience for all. Even when you follow the above tips, you should always listen to what your body is telling you to ensure your best gym experience. If you are injured at the gym, injury attorneys can help you get through your recovery period and receive any compensation you may be due.
