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Keeping Seniors Safe In Summers - Curodoc Healthcare

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  KEEPINGS SENIORS SAFE IN SUMMERS Summers can be an enjoyable weather for seniors where they can let their guards down and indulge in outdoor activities that can be relaxing for them. It is the best weather to enjoy a day at the beach or a picnic at the park with friends. While getting some essential vitamin D from the sun is important, with seniors there are always some risks involved. Keeping in mind their independence and their safety, here are some tips to keep in check before they leave home! Skin Care – Sun is without doubt the best natural source of vitamin D, but exposure to sun can take a toll on their skin. With age, their skin has become thin and delicate and sunburn is a cause of concern. When going outdoors, they should always use a sunscreen having at least 30 SPF or higher to prevent sunburns and heat marks. Comfortable Clothing – Summers mean wearing as less clothes as possible and yet keeping safe from suntans and sunburns, but feeling at ease and comfortable. ...
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Physiotherapy for Knee Pain - Curodoc Healthcare

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 PHYSIOTHERAPY FOR THE KNEE

The knee is a complex and the hardest working joint in the body. Being the joint to bear all the body weight throughout the day and years, it’s prone to injury and other conditions that can cause knee pain. A recent analysis of knee pain data demonstrates that movement and exercise, under the guidance of a trained physical therapist, might be the most ideal way to help improve knee function and reduce knee pain.

Knee pain is the most common complaint among adults and seniors. It is generally associated with general wear and tear from daily activities like walking, standing, and lifting. Sports persons and those doing standing jobs are more prone to knee pain. With age and over time, it can become a nuisance and even debilitating.

 A physiotherapist can help you do exercises that help strengthen surrounding muscles, improve balance, and increase range of motion in the knee. Below are some home exercises that you can do on your own also.



Straight Leg Raises


Step 1: Lie back on an exercise mat on the floor and bend one knee and keep that same foot anchored to the floor.
Step 2: Straighten the other leg, lift it up to the same height as the bent knee. Make sure to use only your abdominal muscles and not lift your pelvis. Repeat with other leg.

The Bridge

Step 1: While lying back on the floor, bend both knees and keep your feet hip-width apart.
Step 2: Pulling on your glutes try to lift the hips as high as possible, creating a bridge. Gently lower your hips back and repeat.

Prone Straight Leg Raises

Now, roll over onto your stomach, legs straight. Squeeze the glutes and lift one leg up toward the ceiling, holding the position for 3 to 5 seconds. Do about 10 reps and then switch sides, or as many as recommended.

Wall Squats

Step 1: Stand with your back against a wall, and feet about shoulder-width.

Step 2: Bend your knees slowly, keep your back pressed firmly to the wall. Hold for 5 to 10 seconds, then go back slowly to a standing position.

Step Ups

Step 1: Stand at the lowest step of a staircase or a step bench.

Step 2: Climb back down the step and up the step while alternating the foot and repeat.

Working with a Physical Therapistrapist – A physical therapist, either one who comes home or if you got to their center, can give you individualized diagnosis of the reason for the knee pain and suggest the best resolution to the condition. Schedule an appointment with your physical therapist today.



Location: India

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