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Orthopaedic Conditions

With our Professional Orthopaedic Surgeons, Dr. Kevin Yip and Dr Ambrose Yung has more than 25 years experience in treating orthopedic problems ranging from common orthopedic problem, sport injuries to degenerative changes of orthopedic problem. Be assured that you will be receiving professional treatments and Cost Effective that suit your needs.

We are specialised in treating the following conditions:

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9 Tips to avoid Knee Pain and Injuries

Knee pain is often caused by either a one-time acute injury or repetitive motions that stress the knee over time, particularly as we age. There are some steps you can take to avoid knee painand injuries.

“One of the most common things that causes knee injuries is the runner’s stretch,” says Robert Gotlin, DO, director of sports rehabilitation at Beth Israel Medical Center in New York City. “That’s when you grab your foot, bringing heel to butt. We all do it, but it’s one of the things that tends to increase knee pain. By bending the knee all the way, the kneecap gets jammed into the bones below it.”

The runner’s stretch can set the stage for chondromalacia patella, a condition where the cartilage under your knee cap becomes softened, which is the most common form of knee pain. By repeatedly jamming your kneecap, you are promoting more chondromalacia.

Generally, the best knee injury prevention starts with becoming familiar with your own body and learning how to exercise correctly. If your knees are the type that are prone to chronic pain from arthritis, for example, impact-oriented exercise is not a good idea. Opt for an elliptical machine rather than the treadmill at the gym.

Tips for Avoiding Knee Injuries
You can avoid knee pain and injuries by doing the following:

  1. Maintain your weight. Because extra weight can increase your chances of developing osteoarthritis, maintain a weight that’s appropriate for your size and age to decrease stress on your knees and to avoid increased chances for knee injuries.
  2. Wear sensible shoes with a good fit. It will help you to maintain proper leg alignment and balance, ultimately preventing knee injuries.
  3. Warm up. Before starting any exercise, warm up and then do stretches. If you stretch muscles in the front and back of your thighs, it decreases tension on your tendons, ultimately relieving pressure on the knees.
  4. Do low-impact exercise. At the gym, opt for a rowing machine or a cross-country skiing machine. Both offer a strong workout with low impact to your knees.
  5. Swim or walk. When exercising outside of the gym, opt for swimming or walking.
  6. Weight train. Strengthen your leg muscles to better support your knees and avoid injuries by working out with weights. But be sure to consult with an expert first on the right way to life weights to prevent knee pain.
  7. Don’t decrease your activity. A decrease in activity will lead to weakness, increasing your chances of injuries.
  8. Don’t suddenly change the intensity of your exercise. Build up gradually to avoid knee pain.
  9. Consider physical therapy. If you already have a knee injury, visit a physical therapist who can help to set up an appropriate exercise regime.

You may notice that some people with knee problems wrap their knees during exercise or at other times. People generally do this because it feels good. While it won’t hurt your knee, it won’t help to avoid an injury. If you wrap, be sure to avoid wrapping too tightly, because that can also cause a knee problem.

Tips to keep your joints healthy

Move to Help Prevent Joint Pain

Keep joints healthy by keeping them moving. The more you move, the less stiffness you’ll have. Whether you’re reading, working, or watching TV, change positions often. Take breaks from your desk or your chair and move around.

Joint Pain and Arthritis

With overuse or injury, cartilage on the end of the joints can break down, causing a narrowing of the joint space and the bones to rub together. Painful bony growths, or spurs, may form. This can lead to swelling, stiffness, and possibly osteoarthritis, the most common type of arthritis. Another type of arthritis is rheumatoid arthritis, an autoimmune disease characterized by extreme inflammation.

Protect Your Body and Your Joints

Injury can damage joints. So protecting your joints your whole life is important. Wear protective gear like elbow and knee pads when taking part in high-risk activities like skating. If your joints are already aching, consider wearing braces when playing tennis or golf.

Healthy Weight for Healthy Joints

Joints hurting? Lose just a few pounds and you’ll take some strain off your hips, knees, and back. Extra pounds add to the load placed on these joints, increasing the risk of cartilage breakdown. Even a little weight loss can help. Every pound you lose takes four pounds of pressure off your knees.

Don’t Stretch Before Exercise

Many arthritis experts believe that stretching is the most important type of exercise. Try to stretch daily but at least three times a week. However, it’s important that you don’t stretch cold muscles. Do a light warm up before stretching to loosen up the joints and the ligaments, and tendons around them.

Low-Impact Exercise for Joints

What exercise is good? To protect your joints, your best choices are low-impact options like walking, bicycling and swimming. That’s because high-impact, pounding, and jarring exercise can increase your risk of joint injuries and may slowly cause cartilage damage. Light weight-lifting exercises should also be included. But if you already have arthritis, first speak with your doctor.

Strengthen Muscles Around Joints

Stronger muscles around joints mean less stress on those joints. Research shows that having weak thigh muscles increases your risk of knee osteoarthritis, for example. Even small increases in muscle strength can reduce that risk. Avoid rapid and repetitive motions of affected joints.

Full Range of Motion is Key

Move joints through their full range of motion to reduce stiffness and keep them flexible. Range of motion refers to the normal extent joints can be moved in certain directions. If you have arthritis, your doctor or physical therapist can recommend daily range-of-motion exercises.

Strengthen Your Core

How can strong abs help protect joints? Stronger abs and back muscles help with balance. The more balanced you are, the less likely you are to damage your joints with falls or other injuries. So include core (abdominal, back, and hips) strengthening exercises in your routine.

Know Your Joints’ Limits

It’s normal to have some aching muscles after exercising. But if your pain lasts longer than 48 hours, you may have overstressed your joints. Don’t exercise so hard next time. Working through the pain may lead to injury or damage.

Eat Fish to Reduce Inflammation

If you have joint pain from rheumatoid arthritis (RA), eat more fish. Fatty coldwater fish like salmon and mackerel are good sources of omega-3 fatty acids. Omega-3s may help keep your joints healthy, as well as reduce inflammation, a cause of joint pain and tenderness in people with RA. Don’t like fish? Try fish oil capsules instead.

Drink Milk to Keep Bones Strong

Calcium and vitamin D help keep bones strong. Strong bones can keep you on your feet, and prevent falls that can damage joints. Dairy products are the best sources of calcium, but other options are green, leafy vegetables like broccoli and kale. If you don’t get enough calcium in your diet, ask your doctor about supplements.

Protect Joints With Good Posture

Stand and sit up straight. Good posture protects your joints all the way from your neck down to your knees. One easy way to improve posture is by walking. The faster you walk, the harder your muscles work to keep you upright. Swimming can also improve posture.

Be Careful Lifting and Carrying

Consider your joints when lifting and carrying. Carry bags on your arms instead of with your hands to let your bigger muscles and joints support the weight.

Use Ice for Joint Pain

Ice is a natural — and free — pain reliever. It numbs pain and helps relieve swelling. If you have a sore joint, apply a cold pack or ice wrapped in a towel. Leave it on for up to 20 minutes at a time. Don’t have ice or a cold pack? Try a bag of frozen vegetables wrapped in a towel. Never apply ice directly to the skin.

Glucosamine for Knee OA

Glucosamine is a natural chemical compound found in healthy joint cartilage. Some studies have shown glucosamine — combined with chondroitin — may provide some relief for moderate to severe pain caused by knee OA. Yet the results of other studies have been mixed.

Other Supplements for Joint Pain?

Health food stores are filled with supplements promising to relieve joint pain. In addition to glucosamine, the best scientific evidence is for SAMe. Some studies have even shown it to work better than anti-inflammatory drugs (ibuprofen, naproxen) for osteoarthritis pain. Acupuncture is another complementary therapy that may also help. Talk to your doctor if you want to give supplements a try as they may interact with other medicines.

Treat Joint Injuries

Physical trauma can contribute to cartilage breakdown and OA. If you injure a joint, see your doctor right away for treatment. Then take steps to avoid more damage. You may need to avoid activities that overstress the joint or use a brace to stabilize it.

Are you sitting right?

Office workers tend to suffer from neck and back pain due to sitting for long hours without breaks.

The most ergonomic chair and the best sitting posture will not keep an office worker pain-free from prolonged sitting unless he also takes frequent breaks.

Prolonged sitting is not the restful activity that most people assume it to be.

Unlike walking, where the muscles in the body contract and relax, when a person sits, the muscles in the neck, shoulder, back and legs are constantly contracted to keeo the body upright and still.

The result is that blood circulation in the body slows down and less nutrients reach the tissues so more cellular waste builds up in them. This contributes to fatigue and discomfort.

Over time, this causes strain and pain in the muscles and joints.

It is not known how common this problem is here, but overseas studies show that office workers are more likely to have neck and back pain compared to non-office workers.

Sitting puts a constant pressure on intervertebral discs, which act as cushions between the vertebrae of the spine, unlike walking which exerts a dynamic pressure on the intervertebral discs.

Hence, sitting acellerates the wear and tear of the discs. In some people, the contents of the disc can move out and press on a nerve, causing pain, numbness or a tingling sensation. This condition is called a prolapsed disc.

It is important for those who sit for a long time to break the stress cycle by “unseating” themselves every 30 to 45 minutes to get their blood circulation going again, said Dr Kevin Yip, an orthopaedic surgeon at Gleneagles Medical Centre.

This break need not take more than two to three minutes. “You can do some stretches on the chair or walk to grab a cup of water”.

It also lowers good cholesterol, increases triglycerides – a fat  that hardens arteries, raising the risk of a heart attack and produces an inflammatory agent in the blood called the C-reactive protein that is also bad for the heart.

And this is regardless of whether the person exercises regularly or has a healthy diet.

The study found that those who took the most movement breaks had smaller waists and a lower risk of having a heart attack.

Frequent breaks aside, it is still wise for a person sitting at his desk to adopt a good sitting posture ad to buy a chair which supports such a posture.

Unlike sleeping or walking, during sitting, the spine loses its natural S-curve.

Sitting rotates the pelvis such that the lower back, or lumbar spine, becomes flatenned instead of curving inwards towards the body.

This creates extra pressure on the spine and pulls at the muscles and ligaments supporting the spinal column. The result? Lower back pain.

To regain the S-curve of the spine, a person needs to tilt his pelvis slightly. Otherwise, a chair with a lumbar support can also support this posture.

Heal Injured Joints

While ice helps injured joints, heat may worsen the problem

If you have ever sprained your ankle, you probably would have been given conflicting advice and been caught in this dilemma: apply heat or ice?

The correct answer is ice, experts say.

Early application of heat may result in a longer healing time.

“Heat application is not recommended in the early stage of an injury – within the first two to three days, when there is active inflammation.”

Applying heat to the affected area may cause blood vessels there to expand and increase blood flow to the area which, in turn, will increase swelling.

Heat is useful only in situations involving painful muscle spasms, such as back injuries or chronic joint injuries, that are slow to heal. In such cases, heat helps to reduce stiffness and provide relief.

For common joint injuries such as sprains, dislocations and ligament tears, the Rice (Rest, Ice, Compression and Elevation) technique is the best immediate treatment.

The most commonly injured joints are the ankle and the knee.

For these joints, injury symptoms may include a “pop” sound, followed by pain, swelling and in some cases, feeling unstable while walking.

The patient should first stop exercising that joint and rest it. He should then apply ice wrapped in a towel to the joint.

This involves pressing the ice firmly onto the affected area for 15 to 30 minutes or using the ice to massage the area for seven to 10 minutes.

The patient should then use a bandage to continue applying pressure to the injured joint.

An indication that too much pressure has been applied is when the part beyond the bandage looks a little blue or feels numb or painful.

Finally, keep the limb with the injured joint elevated by placing supports, such as pillows under it.

The injury is usually serious if the pain persists for more than a week or if there is severe swelling or bruising.

In general, you should get an injured limb checked by a doctor early. Injuries should be assessed by a doctor as you do not want to delay taking care of potentially serious injuries that could have benefited from early intervention.

Call us at +65 6471 2744 to make appointment with Dr Kevin Yip