Dealing with pain is never an easy situation. And in the unfortunate situation when you are facing with Tailbone Pain (a.k.a. Coccydynia), it can be difficult to do even the most normal daily tasks such as sitting at your desk.
We’ve all experienced finger injuries in our lifetime and for a magnitude of reasons…ranging from something as simple as a bruise or cut when preparing a meal in the kitchen, or for a more serious one such as it being crushed in the way of slamming door.
Muscle pain of any type can be get difficult to handle. Sometimes the pain may be minor and can be worked through, while other times it can debilitating and hard to handle. One chronic condition that involves muscle pain that many of us may deal with is called the Myofascial Pain Syndrome.
Feeling pain in any body part is never a desirable situation to be in. And when we do experience it the obvious reaction is treating that part of the body with remedies at our disposal. Perhaps followed by deliberating what could be the possible cause of it.
Ankle Sprains & Foot injuries are a common occurrence that can result while playing your favourite sport or maybe from a fall you experienced climbing down a flight of steps. It may also result passively on account of inherent foot deformities and unwanted foot and ankle pain.
Our hips and knees undergo a lot of stress throughout our lives. These joints absorb substantial force and weight when we walk, jump, and move. With wear and tear over time, the cartilage in our joints breakdown causing pain during weight-bearing activities.
Other than Cartilage wear out limb/joint misalignment, joint space narrowing, stiff joints, disease, or traumatic conditions may inflict pain and limit movement and mobility
Ligament Tears are a common injury people experience, especially with those who are active in sports. Yet, many of us are quite clueless while trying to imagine which of portion of the body it is that actually gets affected.
And rightly so, coz Ligaments aren’t a prominent body organ nor is it something that visible externally to the human eye. So, ignorance on this subject can be quite rational.
Looking for Orthopedic Bunion Corrector in Singapore? Let what Bunion Deformity Correction is first.
Bunions & Bunionettes are a common cause of painful toes. A bunion is a misalignment of the bones in the foot, occurring when something causes the big toe to turn inward or in case of bunionettes this is a bone growth on the outside of your foot near your pinky, or 5th, toe.
Sprained ankles are one of the most common sports-related injuries obtained by people. Although a sprained ankle may not be a major injury, pain in the ankle could be quite a hindrance to daily activities and of course, sports or other physical activities would not be possible without further injuring the ankle.
Depending on the severity of the sprain, there are plenty of sprained ankle treatments in Singapore that can provide recovery from 6 weeks to up to 4 months. However, with adequate rest, proper treatment and rehabilitation, the healing process could be sped up significantly.
Sprained ankles typically occur when the ankle is turned at an unnatural angle and the ligaments connecting the bone and ankle tears.
Typically, an ankle sprain can be identified by the pain, swelling, stiffness and instability. A minor sprain involves a stretched ligament with slight tearing. The pain would not be too intense and it would still be possible to walk with a limp.
If the ligament is completely torn, the ankle joint would lose its function and stability. Intense pain would be felt initially but it would wear off after a while till no pain is felt and swelling would be extensive.
You can identify a sprained ankle by bruising around the affected area, a swollen or painful lump near the ankle, and a general instability of the area.
Depending on the severity of the sprain, an ankle specialist or doctor may recommend several treatment programmes to suit your needs. Most of the time, sprains will go away with adequate rest without further pressure on the feet, but extreme cases may call for surgical solutions like arthroscopy.
As with many other kinds of leg and joint injuries, the R.I.C.E (Rest, Ice, Compression, Elevation) method is the first form of treatment to contain the injury and reduce pain and swelling.
- Rest: Avoid weight bearing as much as possible to allow the ankle to heal and prevent further aggravation of the injury.
- Ice: Using an ice pack or ice wrap, apply it on the injured area for 10-15 minutes several times a day. This would reduce the pain and swelling.
- Compression: After icing, use bandage to wrap around the injured area snugly. Make sure that it is not too tight that it cuts off blood circulation.
- Elevation: Raise your leg above the heart level to further reduce the swelling.
These four steps should be repeated at least three times a day or until the pain and swelling subside.
During this time, you should also restrict movement and involvement in physical activities. If you have difficulty walking, consider a crutch or an ankle brace to assist you in your daily routine.
Generally, no medication is required for a sprained ankle, but painkillers are sometime given out if necessary.
Nonsteroidal anti-inflammatory drugs (NSAID) can help to reduce the inflammation and reduce pain and swelling.
Other than that, over-the-counter painkillers are also prescribed to handle the pain. These can include ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve, others) or acetaminophen (Tylenol, others).
Keeping your ankle immobilized for too long can result in stiffness. Always wriggle your toes or move your ankle lightly whenever possible to keep it flexible. Once the injury has stabilized and is recovering, you can start rehabilitation exercises to restore its motion, strength and balance.
You can start off with sitting on a chair and moving your ankle up and down, followed by rolling your foot inward and outward. If these movements are bearable, proceed to stand with legs at hip width apart and lift up one foot at ankle level. Change to the other foot and repeat the reps.
Slowly lift your feet off the ground on a tiptoe and hold the position before lowering it back down. Use a support if necessary.
With a wall for support, lean forward with one leg bent and reach out for the wall with both hands at head level. The other leg should be kept straight and feeling the stretch along the calf. Do the same with the other leg.
If you often suffer from sprains, you can lower the chances of such occurrences by wearing proper shoes or going through physiotherapy and stretching exercises to improve your balance and footwork.
Other preventive measures can include ankle braces or sports tape which can hold and reinforce your ankle to prevent it from landing at susceptible angles.
One of the most common causes of ankle sprains is weak ankle muscles. You can train your ankles to be stronger with a simple exercise. Wrap a towel around your foot to create some resistance and roll it inward as a simple movement. Do not attempt to do this if your ankle already hurts!
60-90% of the population will experience back pain in Singapore. Chances are you or someone you know has suffered from back pain at some point in their life. It can catch you by surprise and drastically limit your mobility and function. 1 in 2 employees took 4-7 days off work for their back pain in the past year. It decreases productivity and one’s quality of life.
However, back pain doesn’t have to be the norm. At the Singapore Sports and Orthopaedic Clinic, our experts can help you bounce back from back pain and prevent future incidents.
What Causes Back Pain?
The back is a complicated structure, consisting of neural networks, the spine, and muscles.
However, everything in the body is connected. Back pain may be caused by a tight muscle, structural abnormalities, neurological issues such as nerve compression, and more.
The spine consists of small bones called vertebrae. In between each bone is a disc. These discs prevent bone-on-bone contact, as well as act as shock-absorbers. Within the spine is the spinal cord. The spinal cord contains the nerves that connect the central nervous system to the rest of the body, allowing your brain to communicate to your muscles and joints to perform certain movements.
Further, muscles connect to various points of the spine and pelvis. The condition of these muscles, such as strength and flexibility, can impact your posture and alignment. If these muscles aren’t functioning properly, back pain may occur.
There are a variety of causes of back pain. Some of the most common causes include a slipped disc, osteoarthritis, poor posture, and tight muscles.
A Slipped Disc
A slipped disc, or herniated disc, is the displacement of the shock absorbing disc in between the spinal vertebrae. It may occur due to twisting or moving incorrectly or due to wear and tear over time. Consequently, it may place pressure on nearby nerves.
‘Sciatica’ is the common term used in conjunction with a slipped disc condition. The disc may place pressure on the sciatic nerve, causing numbness, pain, tingling, and weakness to occur down the legs.
Osteoarthritis is the wearing down of the protective cartilage between bones. In the spine, it is often due to the wearing down of the protective discs. With age, these discs naturally become dehydrated. Some refer to this as ‘degenerative disc disease.’
It frequently occurs in the neck or low back, and may cause varying degrees of pain and functional limitations.
Your body is made to move a certain way. Further, your joints, muscles, and tissues are optimized for proper posture. Unfortunately, a lot of people lack proper posture.
Today, many people lead fairly sedentary lives. We sit at desks all day, jeopardizing our posture and causing certain muscles to shorten. Flexibility and strength decrease.
When we place our body in unnatural positions, dysfunctions occur. For example, if you are leaning forward all day with your head protruding toward your computer screen, you are placing stress on your neck and shoulder muscles, bones, and tissues.
Bad posture can also lead to added stress on the lower back. The body isn’t made to sit in such positions for prolonged periods. And as much as it tries to adapt, back pain is often inevitable without proper intervention or education.
Sitting for long periods may also contribute to tight muscles. The hamstrings, hip flexors, and piriformis muscles may become tense or shortened. Due to their attachment points and locations, these muscles can pull on the pelvis and spine causing pain.
Frequently called ‘Piriformis Syndrome,’ the piriformis muscle may spasm and compress the sciatic nerve creating radiating pain down the legs.
However, sports doctor can educate you and help you overcome these conditions. With proper treatment and care, you can decrease and eliminate your back pain issues.
How is Back Pain Treated in Singapore?
Back pain is treated in a number of ways. It frequently depends on the cause.
Pain relievers, such as over-the-counter NSAIDs, may help decrease initial pain and inflammation. However, it isn’t recommended to use these medications in the long-term. Negative side-effects, including gastrointestinal issues, may occur with chronic use.
Exercise, supervised and provided by a trained professional, can help decrease your risk of back pain and eliminate future injuries. Frequently, back pain in Singapore is caused by inactivity and muscle weakness.
The most common form of rehab exercise for back pain involves the strengthening of the neglected transverse abdominals, or TA. The TA muscles are the deep and lower core muscles. They help support and stabilize the spine and pelvis, acting as a girdle. When this muscle is weak, we try to compensate in other ways. However, this often results in injury and pain, specifically in the low back.
A back pain exercise program will focus on strengthening these abdominal muscles, as well as stretching out shortened or tight muscles. Doing so helps reduce pain and dysfunction of the spine. A basic TA exercise to get you started involves:
- Lying face up, with your knees bent and your feet planted on the ground.
- Imagine a tightrope pulling your hip bones together or stopping the flow of urine. You can feel with your fingers in between your hip bones to determine if you are tightening your TA muscle or not. Your stomach should not bulge upward, just tighten.
- Your low back should remain on the ground or bed. Make sure to keep breathing throughout the exercise. A lot of people tend to hold their breath. However, this is incorrect.
- Try holding the contraction for 5 seconds to start. Build up to 10 second holds. Perform the exercise 10-12 times and at least 2-3 times per day.
Common problematic muscles that may also lead to back pain, include the hamstrings, hip flexors, and piriformis. The hamstrings or hip flexors may become tight, which may pull on the pelvis. In turn, this creates alignment issues. Your lower back may become under stress in this unnatural position. Thus, pain may occur. To correct these issues, your sports doctor will prescribe exercises to stretch out and elongate these muscles. They may also use manual techniques to promote healing and to release muscular tension.
The piriformis, as aforementioned, can spasm and compress the sciatic nerve, causing back pain and radiating pain down the legs. Myofascial release techniques and stretches can help release this small muscle, reducing and preventing future incidences.
In combination with exercise, a manual therapist or sport doctor can perform joint manipulations, traction, myofascial release, and other techniques to help alleviate your pain levels. Each treatment protocol is suited to your particular needs.
In severe cases and where other treatment options fail to work, surgery may be used as a last resort. At the Singapore Sports and Orthopaedic Clinic, our sports doctor are qualified to perform such surgeries. They can prepare you before surgery and help guide recovery post-surgery.
Types of Back Surgery
There are many types of back surgery. Again, it depends on the cause of your back pain as to what kind of surgery you have. Also, surgery is only considered when other interventions have failed to work. The 3 most common surgeries include:
Discectomy: This surgery may be performed when an individual has a slipped disc. The doctors removes the damaged part of the disc.
Laminectomy: Spinal stenosis is the narrowing of the spinal column, which can cause neural issues to arise. In this type of surgery, the lamina portion of the spine is removed to relieve pressure on the spinal cord.
Spinal Fusion: 2 or more vertebrae are fused together in this type of surgery. It limits movement between the 2 vertebrae, reducing pain brought on by the motion of these 2 bones. This is often done in cases where the spine has been damaged or a deformity has occurred.
Your sports doctor will thoroughly explain the surgery prior to. Again, these surgeries are only performed when all other interventions and treatments have been unsuccessful. Frequently, surgery will improve one’s pain levels. However, in some cases, it may not fully fix the problem. Exercises and other treatment protocols can help manage the remaining pain post-surgery.
Orthopaedic Care & Treatment of Back Pain in Singapore
At the Singapore Sports and Orthopaedic Clinic, our injury experts can help you thwart back pain in Singapore and get you back to your regular activities.
Your sport doctor will conduct a thorough assessment. From their assessment, they will come up with an appropriate treatment plan, including exercise, manual techniques, and education. Call or visit our clinic today! Regain back control of your life and rid yourself of back pain for good.