Muscle Pain - Muscle Dynamics Clinic STOPS IT!
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Corrective Exercises
 
Meniscal Cartilage Tear

Passive knee extension: Do this exercise if you are unable to extend your knee fully. While lying on your back, place a rolled-up towel under the heel of your injured leg so the heel is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. Try to hold this position for 2 minutes. Repeat 3 times. You may feel some discomfort while doing this exercise. Do the exercise several times a day.
This exercise can also be done while sitting in a chair with your heel on another chair or stool.
 
Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of the foot on your injured side toward your buttock by pulling your knee toward your chest as you slide the heel. Return to the starting position. Do 2 sets of 15.

Standing calf stretch: Stand facing a wall with your hands on the wall at about eye level. Keep your injured leg back with your heel on the floor. Keep the other leg forward with the knee bent. Turn your back foot slightly inward (as if you were pigeon-toed). Slowly lean into the wall until you feel a stretch in the back of your calf. Hold the stretch for 15 to 30 seconds. Return to the starting position. Repeat 3 times. Do this exercise several times each day.
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Kyphosis and Scoliosis
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There are several types of kyphosis - Structural and Postural.

The most common form of kyphosis is from poor posture which can conscientiously correct the curve by standing up straight and may be effectively treated.   Structural kyphosis is an increased curve of the spine not related to posture or slouching. 

Patients with structural kyphosis cannot consciously straighten the spine, may notice difficulty with standing upright or have ongoing back or leg pain.  
 
The most common type of structural kyphosis is Scheuermann's Kyphosis - It is most commonly diagnosed between the ages of 12 to 14 years of age.

Scoliosis develops slowly. It is usually first noticed just before or during puberty when a child goes through a growth spurt. Occasionally, scoliosis is diagnosed during infancy. Females have scoliosis more often than males.
The curvature in your back will never go away, but sometimes it doesn’t cause any symptoms or problems.

WHAT IS THE CAUSE?
The exact cause of scoliosis is most often not known. It may be caused by:
  • Bones in the spine that are not shaped correctly
  • Legs that are different lengths
  • Rib muscles that pull harder on one part of the spine than another, causing the bones to twist and move out of a straight line
  • Diseases such as cerebral palsy
  • Injury to the spine

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WHAT ARE THE SYMPTOMS?
 
At first, scoliosis does not cause pain and there may not be any clear symptoms. When symptoms do occur, they may include:
 
  • Uneven shoulders, hips, or waist
  • A hump on one side of the back
  • One or both shoulder blades sticking out
  • A slight lean to one side
  • Back pain

 
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