HOT/COLD THERAPY:One way to relieve pain is to apply heat/cold to the painful area. In muscle spasm, secondary responses due to some muscle, joint or neurological trauma occur and pain is reduced by heat application. As a result of heat therapy, nerve conduction speed decreases and relaxation occurs in the body. Changes in circulation that occur with heat application are useful in reducing pain
Accelerating blood flow not only accelerates the healing in that area, but also ensures faster removal of waste from the damaged tissue. Cold application can also be used to reduce pain. The important thing here is to know which one should be applied and when. It is an application performed to reduce the temperature of the tissues for therapeutic purposes by causing heat loss from the body. Thanks to cold application, nerve conduction speed decreases, pain-causing metabolites are removed, edema and spasm decrease, inflammation in the area decreases.
Cold application is preferred within the first 24-48 hours after trauma.
Long-term use of cold causes both local and central changes. Cold application blocks painful stimuli with these mechanisms.
THERAPEUTIC MASSAGE:One way to relieve chronic pain in the body is to benefit from the relaxing effect of massage. Massage is the general name given to therapeutic manual methods consisting of a combination of stroking, friction, vibration, percussion, kneading and compression movements applied systematically and scientifically to superficial and soft tissues such as muscle, skin, ligament and fascia, and some structures located under the superficial tissues.
Massage; It can be used to maintain physical condition, provide relaxation, stimulate circulation
It can be used to create therapeutic effects on the cardiovascular system and nervous system.
It can also be used to relieve chronic pain, limitation of movement, post-injury, posture
Due to the disorder, massage therapy can be used for fibromyalgia and muscle tension.
Although it varies from person to person, it would be appropriate to do the massage twice a week for 30-45 minutes.
Waist and neck. It is of great importance that the massage to be applied in the areas should be performed by physiotherapists. Permanent injuries in massage applications performed by untrained people Be careful!
CLINICAL PILATES WITH PHYSIOTHERAPIST:Clinical Pilates method is a mind and body centering technique that emphasizes the importance of ensuring core stability. It combines breathing control and mind-body integrity with exercise movements. The difference between clinical pilates and normal pilates is that the exercises provide neutral spine along with breathing control. With clinical pilates, the muscles gain the required length and the necessary flexibility is provided. Recently, Clinical Pilates has become an important part of physiotherapy. It is used as a complement in many ailments, from joint pain to poor posture. Clinical pilates can be done 2 days a week to reduce pain, accelerate recovery and increase functionality. Pilates is an exercise that can cause injuries if the basic exercises are not done correctly. Clinical pilates, which is performed by a physiotherapist, is beneficial because it is safe for health.
YOGA:An activity you can benefit from for pain is yoga. Yoga is a safe approach applied to patients due to its health benefits and to healthy individuals to increase physical activity and prevent pain. Yoga, It regulates the functions of the musculoskeletal system by affecting the joints and large muscle groups.Studies have shown that yoga therapy has positive effects on balance, pain intensity, function and quality of life in people with chronic low back pain. In addition, yoga reduces anxiety, depression. It is worth saying that it can improve a person's social health by increasing the ability to manage stress, emotional and social well-being, and have positive effects on psychological disorders such as: PLANNED AEROBIC EXERCISE:Regular physical activity is an indispensable part of life. Regular physical activity has been directly associated with cardiovascular system and muscular fitness, bone health, coronary heart diseases, high blood pressure, stroke, diabetes, colon and breast cancer, depression and weight control. Regular aerobic exercises (walking, swimming, running, cycling) are very important for strengthening your health. It is moist. Regular exercise prevents injuries to the musculoskeletal system and reduces the risk of neurological diseases and distraction. In addition to protecting the brain, exercise strengthens the digestive, excretory and immune systems, metabolism, skin, body, bone density, blood circulation and heart health. For ideal health benefits, it is recommended that you do 30-45 minutes of physical activity five days a week and take 10,000 steps daily. Let's be. Walking is a type of exercise that can be done by everyone in daily life, and the ideal is to do it at a brisk pace for 30-45 minutes. It should not be forgotten that it should be done one hour after meals, comfortable clothes should be worn, and specially produced sports shoes should be worn.
WATER IS ESSENTIAL FOR BODY HEALTH! Drinking 2-2.5 liters of water a day is very important for our health. The basic functions of the water we drink include digestion and absorption of the food we eat, removing harmful substances from the body, maintaining body temperature, and maintaining the acid-base balance in our body. If water, which is very important for our joint health, is consumed less than it should be, it may cause some health problems. We would like to point out that muscle pain is observed in people who consume less than the daily recommended amount of water. In addition, the water content in our joints must be high for the cartilage tissue to move safely. A decrease in this rate creates a risk of injury in the musculoskeletal system. Let's not forget to drink water for muscle flexibility and bone health.
A NICE ALTERNATIVE TO MUSCLE AND JOINT PAIN: PINEAPPLE:For your common muscle pain, you can consume pineapple, which is a natural anti-inflammatory. Fresh pineapple is a joint pain reliever. It is one of the fruits that is good for muscle pain and muscle pain. Thanks to the enzyme called bromelain, it helps reduce inflammation in the joints. We also know that pineapple gives energy, strengthens our immune system, and reduces edema and swelling. You can consume 1/5 slices every day in the morning.
PREVENTION OF POSTURE DISORDER: The cause of posture disorders is usually in the office, These are long hours spent in front of the desk and computer. Use of tools and equipment in the work environment It is essential that it is placed in accordance with gonomy and suits the person's body structure. In the environments where we spend most of our time, prolonged standing, sitting, unnecessary tilting back and forth, working in unsupported positions that strain the lumbar region, and abnormal joint positions put excessive and incorrect load on large muscle groups. After all, pain is inevitable. You can prevent pain caused by poor posture with small ergonomic changes you make at home or at work. In addition, not sitting still for a long time during the day, taking a short walk after sitting for half an hour, and doing stretching movements repeatedly throughout the day will be beneficial in relieving your existing pain.
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