4 Exercises Against Meningitis

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.

If you have questions regarding exercises, treatment options or training, you are welcome to contact us via Facebook or Our YouTube channel.


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?

exercises for groin stretch - groin stretching

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.


tissue damage overview

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

Ask us - absolutely free!

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
  • hip
  • Thigh
  • The back
  • seat


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

Yoga class

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)

Side leg lift with elastic

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.

toe lift - toe lift

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.

Toe crunch with towel

  • 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.

Join our family! Feel free to subscribe to the channel for free for more exercise programs and informative health updates.


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).


Do you know anyone who suffers from Osteomyelitis? Feel free to share the article with them.

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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.


NEXT PAGE: - What You Should Know About Osteoarthritis of the Hips

osteoarthritis of the hip

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(We try to respond to all messages and questions within 24 hours. We can also help you tell you which exercises are right for your problem, help you find recommended therapists, interpret MRI answers and similar issues.


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.

4 Exercises against Muscle Nodes in the Back

back extension

4 Exercises against Muscle Nodes in the Back

Stiff in the back on the morning? Does it work in the back muscles? 

Try these 4 exercises that can help you loosen up muscle tension and tighten muscles in your back. Feel free to share with a friend or family member who suffers from tight back muscles. Most people benefit from learning some exercises for muscle knots in the back.


Here are 4 exercises that can tighten tight muscles, increase blood circulation and contribute to more movement in the muscles and joints. Tight muscles and muscle tension in the back are common. These exercises can help you reduce the muscle tension you build throughout the day.


Exercise should be tailored to your personal health condition. Treatment with a publicly authorized clinician may be necessary in combination with training for optimal recovery. These 4 exercises have a particular focus on increasing mobility and loosening up the muscle knots. Feel free to contact us on our Facebook page if you have input or comments.


Good tips: Training videos and Self-measures

Scroll below for to watch two great training videos which can help you loosen up tense back muscles, improve blood circulation and relieve back pain. At the bottom of the article, you can also read about our recommended self-measures.


VIDEO: Five Exercises Against Nerve Irritation in the Back Due to Muscle Nodes

Tense and tight muscles in the back can cause functional nerve irritation. If the nerves become irritated, this can cause the muscles to become even more tense and painful. Here are five different exercise exercises that can help you loosen up in the back muscles and associated nerve irritation.

Join our family and subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge. Welcome!

VIDEO: Five Tight Exercises Against Narrow Nervous Conditions in the Spine (Spinal Stenosis)

Reduced space within the spine is known as spinal stenosis. These tight nerve conditions can lead to nerve irritation and nerve congestion that can cause both radiation and numbness in the legs, as well as very tense back muscles. Click below to see five great stretching exercises that can help you with better mobility and less muscle tension.

Did you enjoy the videos? If you took advantage of them, we would really appreciate you subscribing to our YouTube channel and giving us a thumbs up on social media. It means a lot to us. Thank you very much!


Also read: What You Should Know About Back Pain

Man stays on the left part of the lower back with pain


In combination with these exercises, we recommend that you adjust your daily movement, for example in the form of less static work, less repetitive load (maybe you can make adjustments at work?), Custom walks in rough terrain or swimming in a hot water pool. If you already have a proven diagnosis, we recommend that you check with your clinician (physician, chiropractor, physiotherapist or similar) whether these exercises are suitable for you.


1. Easy side mobilization (Knee roller)

An exercise that mobilizes the back and stretches nearby muscles. Should be performed with caution and with quiet, controlled movements.

Kneel rolls for the lower back

Starting Position: Lie on your back - preferably on a training mat with a pillow for the headrest. Keep your arms straight out to the side and then pull both legs towards you. Try to relax your upper body as you do the exercise.

execution: Let your knees fall slowly from side to side while keeping your pelvis naturally - make sure both shoulders are kept in contact with the ground. Do the exercise with gentle movements and hold the position for about 5-10 seconds before moving slowly to the other side.


Lying stretch of the seat and lower back

Stretch of glutes and hamstrings

This exercise stretches the gluteal muscles and piriformis - the latter is a muscle that is often involved in sciatica and sciatica. Lie flat on the floor with your back down, preferably on an exercise mat with support under your neck. Then bend the right leg and place it over the left thigh. Then grab the left thigh or right leg and gently pull towards you until you feel that it stretches deep on the back of the thigh and the gluteal muscles on the side that you stretch. Hold the strain for 30 seconds. Then repeat on the other side. Performed over 2-3 sets on each side.



Seated back stretching (stretching of the lower back, piriformis and seat)


Sit on a workout mat or similar with good posture in the lower back (it should not be bent). Then place one leg over the other and twist the body to the opposite side - you should feel that it stretches well in the side of the seat and out towards the hip. Increased flexibility and movement in this muscle can reduce the pressure on the lower back and thus help reduce the stiffness of the lower back. Hold the exercise for 30 seconds and repeat on both sides over 3 sets.


4. Stretching exercise for the back muscles of the foam roller

Stretching stretching exercise of pectoralis chest muscles with foam roller foam roller

A foam roller can be an excellent tool for loosening up a little between the shoulder blades and in the upper back. It can also be used to stretch your muscles - such as this exercise which stretches nicely on the chest muscles / pectoralis.

Here's how to do the exercise: Lie flat on the foam roller so that you have support for both your neck and back. Please note that this only works with larger foam rollers with a length of 90 cm or more. Then stretch your arms slowly to the side and move them upwards until you feel that it stretches towards the chest muscles. Hold the position for 30 - 60 seconds and then relax. Repeat 3-4 sets.




Here are 4 exercises for muscle tension in the back. Tight muscles and muscle tension are quite common, but very troublesome. These exercises can help you reduce muscle tension and increase mobility. The training should be tailored to the individual.


What can I do myself against muscle knots and tension in the back?

This is a question we get almost daily in our clinics. First and foremost, it is important to point out that certain measures will be better for some than for others. Therefore, we have chosen to focus on more general advice here. Common causes of stiffness and tension in the back are due to too much static load, too little circulation and too much compression against the lower back. If we take this as a starting point, we want to give the following advice - and, as mentioned, this is advice that we give daily in a clinical setting.


Tip 1: Movement

More movement in everyday life. You've heard it before - and now you've hearing it again. Add pockets with more activity and movement in your everyday life. If pain prevents you from activities and exercise, consult an authorized clinician for help.


Tip 2: Trigger point Balls

They can not replace muscle work from a physiotherapist or modern chiropractor, but they are not stupid either. By using a set of trigger point balls (see example here with purchase option - opens in a new window) every other day - remember a rest day between sessions - you can stimulate increased circulation to areas with pain-sensitive soft tissue and tendon tissue.


Tip 3: Varied Sitting Position with Ergonomic Coccyx

Does your work involve a lot of sitting in front of a PC (as for an incredible number of us)? And you are not particularly keen on spending 10-15 thousand on an overpriced ergonomic office chair? Then one can ergonomic tailbone cushion (see example via the link here) be a good solution. We gladly recommend that you vary your sitting position throughout the day when using this pillow. Gold worth because it changes where in the back you get the load when you sit. Change frequently to increase variation in the back. The same concept can be used for you who are bothered by the fact that you do not find a good sleeping position, but then with this specially adapted pelvic pillow (see example via the link here).


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 exercise or your muscle and joint problems. 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.


NEXT PAGE: What You Should Know About Prolapse of the Neck

neck prolapse collage-3

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Also read: - AU! Is it Late Inflammation or Late Injury? (Did you know that the two have two vastly different treatments?)

Is it a tendon inflammation or tendon injury?


Also read: - 8 good advice and measures against sciatica and sciatica



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