Orthotic is defined as any device or instrument that is used to support position and prevent deformities of the foot. It also helps in improving the performance of the feet. In short, it is a shoe insert that helps recover deformities in the foot and let area. Many devices such as shoe inlays, shock reducing insoles, heel cushions, and silicon pads are considered as orthotics. While thinking of orthotics, it is important to have a prescription from the doctor to avoid injuries or harm. One of their categories is running orthotics that are often prescribed to sports people and athletes.

Use of Orthotics by Runners

Running Orthotics are often prescribed by podiatrists. Injury in sports causes trauma in the muscular tissues and might to lead to pain in joints, bones and ligaments. The use of these orthotics can help to support the vulnerable body parts and ligaments. Not all runners require orthotics, but those facing problems in their legs and foot should definitely use them to support their health.

Types of Orthotics

• Rigid/ Functional Orthotics: Rigid orthotics are made of plastic or carbon fiber. It was invented to help reduce foot aches, strain, pain in the leg or even lower back pain.
• Accommodative Orthotics: A soft pad of gauze material is used to make this device. This running orthotics are usually recommended for diabetics and also at times to heavy individuals. It is highly comfortable and has a cushion like texture. You can also find custom-made orthotics for different sports.
• Foot logics Sports: When talking about running orthotics, Foot Logic Sports are considered the perfect types. It has a firm support that provides bio mechanic features to the runner. It is highly comfortable and best suited for runners and sports players.

Benefits of Running with Orthotics

Orthotics are often used by runners to cure heel pain. Here are a few benefits of orthotics for runners.

• Improves extreme pronation and walking abnormality: Pronating while running or walking can cause appalling knee conditions. It also makes you more vulnerable to develop planter fasciitis and stress fractures. However, orthotics can help you resolve and heal gait abnormality.
• Can help you with positioning: Running Orthotics not just help you to stabilize and position your legs and feet, but also help in aligning your entire body. It helps your body to move harmoniously when you strike the feet on the ground.
• Improves posture: Healing of gait abnormality and positioning is possible with orthotics. Even wrong posture can lead to pain and awful body aches. Using the right orthotics for your feet can help you overcome and heal your entire body pain.

Precautionary Measures

Whether struggling through joint pain or no, getting the right orthotics can help you prevent any undesirable pain in future.

Choosing the Best Orthotics for Runners

Orthotics for runners come in a wide variety, however one must consult a podiatrist to get the perfect orthotics inserts. Here are few things you must keep in mind while getting the orthotics:

• Test if the orthotics is compressive: Running Orthotics must be compressive. Soft compressive orthotics for runners is considered comfortable and helpful for runners.
• Pick an insert with Fascia Bar Technology: Fascia Bar orthotics insert is a must for all runners. It has the best features to support the ligaments of the runner.
• Check out full length inserts: While half-length inserts might skid and move inside the shoes making the runner very uncomfortable, having a full- length orthotics inserts will cover the shoe completely and make it more comfortable.

If you are a professional runner, getting customized running orthotics can be your way to go. Even though customized orthotics can cost more, it can provide you with the insert that will be a perfect help for your body.

The joint that helps to move here and there with legs is knee joint. It helps to sit, jump, run, and squat. According to research, most of the cases regarding joint pain or injury are of the knee joint. There are many knee injuries doctors in Lahore that can treat different types of knee injuries.

Anatomy of knee joint

If we look at the anatomy of the knee it is composed of four components I.e. ligaments, tendons, bones, and cartilage. Ligaments are connective tissues that connect knee joint bones. Cartilage is a Rubber-like matter that protects ends of the bones from damage due to friction while moving joint. Tendons are inelastic fibrous cord that attaches muscles to the bones. The knee joint is formed at the point where the femur (thighbone) and tibia meet. Patella covers the knee joint which is also called a knee cap.

10 Common knee injuries

There usually 10 common knee injuries that a knee injury doctor in Lahore can treat.

Fractures

Kneecap or patella is the most liable bone to fracture due to sudden hit. Knee fractures are the most encountered cases by knee injury doctor in Lahore. When a person suddenly falls his knees touch the ground with great force which causes a fracture. A car accident or people having osteoporosis have greater chances of getting their knee fractured. Sometimes stepping the leg in the wrong position or sudden twist or bend can also cause knee fracture.

Knee dislocation

In knee dislocation, knee bone or joint displace from its actual position. This disturbs the alignment of the knee and is painful. A patient is deprived of walking properly and bending the knee. Knee dislocation can occur due to structural abnormalities as well. A sudden fall, car accident, or sports can cause knee dislocation.

Tearing of meniscal

Meniscal are two rubbery cartilage between the end of the thighbone and femur. It protects the ends of the bones from damage and ensures smooth gliding of the joint. So, when a patient complains about tearing of meniscal, it is the tearing of cartilage. These meniscal can tear due to a sports injury or ageing factor. Ageing may cause them to tear slowly which is called degenerative meniscus tear. When the meniscal is tear, a pop could be felt in the knee. With this type of injury pain, tightness or swelling appears which may increase after a few days.

Anterior cruciate ligament injuries

Such type of injury is very severe that needs surgery. It is graded between 1 to 3. Grade 1 injury is mild ACL injury but grade 3 is the complete tear of the ACL. Football players often get ACL injury as this is the contact sports. But it could also be damaged by improper landing after a jump or changing direction suddenly while in motion. ACL runs diagonally downwards in front of the knee. It is an important part of the knee that provides stability to the joint.

Tendonitis

Tendon is the connection between kneecap and shinbone. Tendonitis is the inflammation in the knee. It is also called patellar tendinitis. Tendonitis occurs when tendons in the knee are injured. Tendon attaches to the patella helps the thigh to extend the knee. This way a person can jump, run, and do other activities. Athletes who do the jumping sport are more prone to tendonitis. It not only happens to athletes but a physically active person can also get this injury.

Tearing of tendon

Soft tissue that connects bones and muscles is called a tendon. Patellar tendons are more at risk of damage in the knee. Athletes and adults that are physically active in working can get tearing of tendons. An accidental fall or a sudden hit can tear the patellar tendons.

Bursitis

When a person overuses the knee joint and kneels repeatedly, he develops bursitis. This is the inflammation of a fluid-filled sac called Bursae that acts as a cushion to the knee joint and ensure smooth sliding of tendons and ligaments over the joint. In most cases, this condition is not severe and can be treated with little care. However, in some cases, it is severe, and if such conditions arise go to see Orthopedic surgeon in Lahore. He will treat the injury either with antibiotics or will remove the extra fluid with the help of a needle.

Collateral ligament injury

Such injury occurs when the collateral ligaments that connect the femur to the tibia are damaged. This type of injury is most commonly occurred to athletes involved in contact sports. However, a direct collision with an object or a person can also cause collateral ligament injury.

Posterior cruciate ligament

This ligament is present at the knee back and is among the ligaments that connect the femur to the tibia. It prevents the tibia from too much bending backwards. Posterior cruciate ligament injury occurs when the knee is in bending position and hit forcefully. Sudden falling with force onto a bent knee or a hit to a bent knee in a car accident can cause posterior cruciate ligament injury.

Iliotibial band syndrome 

The iliotibial band is located on the outside of the knee joint. Iliotibial band syndrome happens when this band rubs with the surface of the knee joint. Long-distance runners are more prone to this syndrome. Pain starts with minor irritation then gradually reach a point where runner stop to let iliotibial band repair.

Treatment 

The doctor will put a cast or brace to limit the movement of the knee so the bone can heal quickly when fractured. In some cases, pieces of the broken bone are removed through surgery. Also, the knee injury doctor will suggest proper rest to let the injured tissues or ligaments heal properly. Knee injury doctor in Lahore can also suggest total or partial knee replacement if the condition is severe. The doctor may also give antibiotics to avoid infection and painkillers to kill the pain. He will treat according to the condition by a diagnosis of the issue.

Conclusion

Knee injury causes severe pain and a person cannot walk properly with a knee injury. It should be treated on time whether it is mild or severe. Maybe it occurs due to disease or some accidental hit to the knee. Go to see knee injury doctor in Lahore to recover quickly and get back to normal tread. Many famous knee injury doctors in Lahore including Dr MA Wajid, Dr Muhammad Bilal, Prof. Dr Tahseen Riaz are available to fix your knee problems with great care and attention.

Rehearsing yoga calms your brain and continues diverting musings under control. Patanjali, the wise who ordered Yoga Sutras stated, ‘yoga chitta vritti nirodha’, which implies yoga diminishes the variances of your brain. It flushes out the enthusiastic mess in your mind and encourages you concentrate better. Make sure to use of proper meditation kit like Mats, handmade tapestry, pillows etc.

The antiquated yogis had faith in the otherworldly powers of yoga and its capability to improve focus. Afterward, research added validness to their case with science and rationale. In an ongoing examination at the University of Illinois, a gathering of individuals was made to rehearse yoga every day for 20 minutes. What’s more, viola! The outcomes indicated that the cerebrum work had improved. Supposition that is sufficient to demonstrate the case, and now, it’s an ideal opportunity to start the real practice. Following are some adjusting asanas in yoga to improve fixation. Look at them. 

1. Tadasana (Mountain Pose) 

Tadasana or the Mountain Pose is ther establishment present for all asanas to follow. All the yoga represents that you accept branch out from the Tadasana, which is the base. Tadasana can be polished whenever during the day, yet on the off chance that you are going before or lining it up with different asanas, ensure your stomach is unfilled, or there is a hole of a few hours from your last supper. Tadasana is a fundamental level Hatha Yoga asana. Hold the posture for 10-20 seconds. 

Advantages: Tadasana improves your stance and fortifies your legs. It adjusts your breathing and expands mindfulness. It assuages sciatica and decreases level feet. Tadasana firms your mid-region and rump and fortifies and upgrades the adaptability of your spine. The posture assuages strain and agony in your body. It removes bluntness and revives you. 

2. Vrikshasana (Tree Pose) 

 It has the elegance, soundness, and modesty of a solid tree, which you soak up while rehearsing it. Keep your eyes open during the posture and spotlight on an item ahead to look after parity. Practice Vrikshasana promptly in the first part of the day on a vacant stomach and hold it in any event for a moment. This asana is a fledgling level Hatha Yoga present. 

Advantages: Concentration and time range go together. Despite the fact that this posture is finished remaining on one leg, it very well may be persevered through just in blend of these two factors and aides in improving parity and solidness. It fabricates self-assurance and regard and encourages you manage life’s issues in a created way. It builds your endurance and stretches the whole body.

3. Garudasana (Eagle Pose) 

Garudasana or the Eagle Pose is an asana named after Garuda, the ruler everything being equal and a vehicle of Lord Vishnu. Garuda has an exceptional spot in Indian folklore, showing up in the Ramayana as an intense winged creature that attempts to spare Sita from Ravana. It is best when you practice this asana in the first part of the day on an unfilled stomach. Garudasana is fundamental level Vinyasa Yoga asana. Hold the posture for 10-30 seconds. 

Advantages: Garudasana reinforces the muscles of your legs and equalizations your body. It makes your hips and legs more adaptable and reestablishes neuromuscular coordination. 

It adjusts postural blames and deliveries the snugness showed with those having unsteady SI joint issues. 

4. Natarajasana (Dancer Pose) 

Natarajasana or the Dancer Pose is named after Nataraja, the moving symbol of Lord Shiva. It is a difficult represent that sets aside some effort to consummate. Practice Natarajasana consistently in the first part of the day on an unfilled stomach. It works best when rehearsed at the beginning of the day. Natarajasana is a middle of the road level Vinyasa Yoga asana. Hold the posture for at any rate 15-30 seconds. 

Advantages: Natarajasana causes you lessen weight and improves assimilation and digestion. It fortifies your thighs, lower legs, and chest and improves body adaptability. The posture firms your muscles and makes you solid. Natarajasana frees your head from wretchedness 

5. Bakasana (Crane Pose) 

Ustrasana or the Camel Pose is a retrogressive twist that looks like a camel’s stance when it sits. Practice Ustrasana ideally in the first part of the day on an unfilled stomach and clean entrails. What’s more, if that is beyond the realm of imagination, practicing in the nights also is fine, however ensure you have your dinners four to six hours before training. Ensure that the lumbar spine isn’t being over utilized and rather attempt to endeavor this stance through the thoracic locale of the spine. Ustrasana is a fundamental level Vinyasa Yoga asana. When you expect the Ustrasana present, hold it for in any event 30-60 seconds. 

Advantages: Bakasana expands your psychological quality and perseverance and reinforces your lower arms. It conditions your muscular strength and upgrades the adaptability of your spine. Bakasana improves your brain body coordination and expels strain and tension. It creates positive reasoning, builds body mindfulness, and diminishes acridity 

6. Ustrasana (Camel Pose) 

Ustrasana or the Camel Pose is a retrogressive twist that takes after a camel’s stance when it sits. Practice Ustrasana ideally toward the beginning of the day on an unfilled stomach and clean entrails. What’s more, if that is preposterous, practicing in the nights also is fine, however ensure you have your dinners four to six hours before training. Ustrasana is a fundamental level Vinyasa Yoga asana. When you expect the Ustrasana present, hold it for in any event 30-60 seconds. 

Advantages: Ustrasana fortifies and extends your back and bears and improves your stance. It assuages spinal pain and improves breath, absorption, and discharge. It recuperates and balances your chakras and animates the endocrine organs. The posture deals with your general wellbeing. It lessens menstrual uneasiness, enacts your nerves, and decreases fat in the body.