4 Exercises Against Meningitis
Do you suffer from osteomyelitis and are pretty tired of it? Here are 4 good exercises that can strengthen the right muscles and help you prevent osteomyelitis.
Osteomyelitis often becomes recurrent without the right approach
You have got off to a good start with the jogging, but then it happens… again. Osteomyelitis in again. Few diagnoses create as much irritation and frustration as a recurrent osteomyelitis. The bone membrane sits between the two shin bones in the lower leg; tibia (inner tibia) and fibula (outer tibia). Overload or incorrect loading can lead to an inflammatory reaction in the tissue, which reproduces pain when emphasizing the foot and ankle.
In this article you will learn more about, among other things:
1. Why do you get osteomyelitis?
2. What causes recurrent osteomyelitis?
3. Risk factors for Osteomyelitis
4. Exercises and Exercise for Osteomyelitis
5. Treatment and Self-Measures against Osteomyelitis
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In this article we will focus on strengthening musculature that can relieve and limit the impact load on this area - this can be done, among other things, by strengthen the hip muscles, the gluteal muscles and the soles of the feet. Feel free to contact us via our Facebook page if you have comments, input or questions.
1. Why do you get Osteomyelitis?
Osteoarthritis and associated pain in the retina is due to congestion of the soft tissue that attaches to the tibia and nearby muscles. That is, the load exceeds your own capacity - and that damaged tissue is formed instead of normal tissue in the affected area. Injury tissue is incompletely repaired soft tissue (as illustrated here) and may be a precursor to another scar tissue.
This congestion causes the muscles to swell and put pressure on the tibia - which in turn leads to both pain, inflammation and inflammation. The calculation is therefore quite simple. You must make your capacity, as well as the healing, to exceed the load you expose the bone membranes to. This way, they will be able to repair themselves between workouts and you will be able to find your way back to the joy of running and walking long distances again. In the next section, we will talk more about risk factors, causes and other factors that you should be aware of.
2. Recurrent Osteomyelitis = Often Malfunction of Muscles and Tendons
The hard truth is that you are too weak to withstand the amount of stress you are exposed to. A common reason is that you have increased the amount of training too fast. Never fun to hear, but that's the way it is. What is quite nice to hear, however, is that you can do something about this by addressing the following reasons.
- Anatomical Structures That Relieve The Oral Membranes
The bone membranes depend on several other structures to relieve them and dampen shock loads. In case of muscle weakness in shock-absorbing structures, we thus get an overload - and the result is… osteomyelitis. The most important muscles that relieve the bone marrow are found in:
The feets archs
You are thus directly dependent on function, flexibility and strength in these structures in order to be able to relieve the bone membranes. Increased strength and capacity in the mentioned muscle groups also has the great advantage that they can prevent knee problems and other sports injuries. Also note that we mention flexibility - ie good joint movement results. One stiff hip, ankle or back does not have the same adaptability or cushioning as a hip with normal movement. This is a common reason why even strong people also suffer from osteomyelitis - they simply do not have enough mobility to cope with the shock loads.
3. Risk Factors: Get to Know Your Own Weaknesses
Let's be honest. Most of us know some of our weaknesses - and this is exactly where you should start. If you have too weak hip muscles or core muscles, you are smart to train these. Or if you know you are about as moving as the lap of the lower back then this should be your primary focus.
Other factors that you should avoid during the training period are:
- Do not run too much on slopes.
- Do not run with worn shoes, as these have poor cushioning.
- Avoid running too much on asphalt and similar surfaces.
- Avoid sports that involve a lot of "start and stop".
People with flat feet and rigid arches are more prone to meningitis. If you are affected by flat feet or stiff arches, you should also have extra focus on good shoes with extra cushioning, compression socks for running (see example here - the link opens in a separate window), as well as assessment of insoles (research has shown that the cheaper variants work just as well as the expensive ones, so do not be fooled). Also remember to take enough time for recovery between sessions - how about a swimming session between runs? Others also use compression socks, such as the ones we mentioned above, to stimulate increased circulation in the legs and feet when resting. Studies have shown that socks such as these can reduce unnecessary fluid and inflammatory reactions (edema), as well as promote faster recovery.
4. Exercises and Exercise for Osteomyelitis
So it was time to go through the four exercises we promised you. We have focused on a focused training program consisting of four exercises. Recently, we have also made a training video against osteomyelitis consisting of five exercises - with video below the description of these four exercises.
1. Lateral leg lift (with or without workout)
As we mentioned at the outset, hip stability is a key when it comes to healthy and healthy bones in the legs. This is because the hip muscles have a large part of the responsibility when it comes to impact load when we walk and run.
In other words, a well-strengthened hip can be directly preventive to osteoporosis and congestion. Here's how to do the exercise: Lie on the side with a supporting hand in front of you and a head resting hand.
Then lift the upper leg in a straight motion (abduction) away from the other leg - this leads to good training of deep seat and hip muscles. Repeat the exercise 10-15 repetitions over 3 sets - on both sides.
2. Toe lift / toe lift
Toe lifting is an exercise that is incredibly important for those who like running or jogging - one of the most important exercises when it comes to the prevention of osteomyelitis / irritation - or you who like to walk on your legs without ailments.
So it's really one of the best exercises you can do if you want to prevent foot, ankle, leg and knee problems. Start with it already today.
Position A: Start with your feet in a neutral position.
Position B: Lift up your toes slowly - while pushing down toward the toe ball.
- Perform 10 repetitions over 3 sets, ie 3 x 10.
3. "Monster walk" with elastic
One of our favorite exercises, as it not only works for your legs but is also an effective exercise for the knees, hips and pelvis. After only a short time with this exercise you will feel that it burns deep in the seat muscles, but in a good way.
Find a training band (preferably adapted for this type of exercise - which can be tied around both ankles as in a large circle.
Then stand with your feet shoulder-width apart so that there is good resistance from the strap to your ankles. Then go, while working to keep your legs wide, a bit like Frankenstein or a mummy - hence the name. The exercise is performed in 30-60 seconds over 2-3 sets.
4. "Toe crunch with towel"
A very good exercise that strengthens the foot blade and foot muscle effectively. As mentioned earlier, your foot muscle is your first defense when it comes to proper running and cushioning. The stronger the muscles you have in your feet, the less chance of injury and overload.
- Sit on a chair and place a small towel on the floor in front of you
- Place the front soccer ball just above the start of the towel closest to you
- Stretch your toes out and grab the towel with your toes as you pull it towards you - so it curls under your foot
- Hold towel for 1 second before releasing
- Release and repeat - until you reach the other side of the towel
- Alternatively you can do 10 repetitions over 3 sets - preferably daily for best effect.
VIDEO: 5 Exercises against Meningitis
VIDEO: 10 Strength Exercises Against Painful Hips
After all, we have emphasized the importance of a functional and strong hip, so here are ten hip exercises for you who know that this is one of your weaknesses. These can be done up to four times a week and are suitable for everyone. But remember that it is continuity over time that is essential when it comes to training.
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Treatment and Self-measures against Osteomyelitis
Treatment of Tight Leg Muscles and Sore Feet
Pressure wave treatment against the periosteum
Good self-measures include compression socks and massage balls
In the treatment of osteomyelitis, the clinician will examine the function of the leg, foot and ankle. Very often, the functional examination will reveal clear muscle tension in the legs and soles of the feet. Both of these factors can be directly contributing to osteomyelitis, as they affect the shock absorption of the foot and ankle. In addition to this, tight and tense calf muscles can have a direct impact on ankle mobility. A stiff ankle is also no advantage when it comes to running and load capacity. The hips and back also play a key role in running - so these are also important to get examined. By addressing these factors with sports acupuncture, muscular work, joint mobilization of the ankle and hip, or pressure wave therapy, one can restore normal function.
Any treatment regimen will always vary based on the individual patient, but both acupuncture and pressure wave therapy are frequently used for osteomyelitis. These treatment methods are usually performed by a physiotherapist or modern chiropractor. Research studies, including published in the medical journal The American Journal of Sports Medicine, has shown that pressure wave therapy has a well-documented effect against osteomyelitis (1). Everyone our clinic departments belonging to Vondtklinikkene possesses state-of-the-art pressure wave apparatus, as well as expertise in sports acupuncture.
Self-Action: What Can I Do Myself for Osteomyelitis?
Knowing and having good self-measures is always an advantage. When recommending self-measures, we are particularly concerned with measures that can be used regularly and that help to address the cause of the problem. Therefore, our three recommendations here include both preventive and treatment measures.
Recommendation No. 1: Compression socks for Leg and Foot
The simplest and least action-intensive step towards better foot and leg health. Using compression socks when running, but also when resting, can provide a number of benefits. We know, among other things, that it provides increased blood circulation, as well as faster recovery. One of the benefits of running is that it can help prevent lactic acid buildup in the muscles. Compression socks (the link opens in a new window) is therefore something we almost always recommend for patients with leg problems - including osteomyelitis.
Recommendation No. 2: Trigger point Balls
Massage balls can be used to stimulate circulation into tired calf muscles. They are also absolutely perfect for use on the underside of the soles of the feet - and can help to give a less tense plantar fascia (tendon plate under the foot). Et complete set with different sizes of massage balls (see example here - the link opens in a new window) can make it easier to use them on a larger proportion of the body's muscles. Use them every other day against both legs and feet - possibly also in the hip and seat. In this way, the muscles have time to recover between sessions.
Recommendation No. 3: Training with Miniband
Mini straps are an excellent training elastic for you who want to train your hips, back and pelvis in a safe way. Training with elastic can help you isolate muscles in an effective and gentle way. As you can see, we also use these in two of the recommended exercises in our training program. This can contribute to better results in your training. We gladly recommend green (medium) mini ribbons to those who have not trained much with elastic before. Then you can rather progress to blue (medium-hard) eventually. Print here to see examples and read more about minibars (the link opens in a new window).
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Do You Want a Consultation or Do You Have Questions?
Feel free to contact us at YouTube or Facebook if you have questions or the like regarding osteomyelitis. You can also see an overview of our clinics via the link here if you want to book a consultation. Some of our departments for the Pain Clinics include Eidsvoll Healthy Chiropractor Center and Physiotherapy (Viken) and Lambertseter Chiropractor Center and Physiotherapy (Oslo). With us, professional competence and the patient are always most important.
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Sources and Research:
1. Rompe et al, 2010. Low-energy extracorporeal shock wave therapy as a treatment for medial tibial stress syndrome. Am J Sports Med. 2010 Jan; 38 (1): 125-32.
Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.