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Best Exercise to Improve Your Posture


At the age of 30 and up, men and women will see a gradual change on their height and gait (walking). As individuals age, it’s typical to experience a gradual decrease in height, averaging around half an inch every decade from their peak stature. Height loss becomes more noticeable, particularly after reaching the age of 70, marking a natural aspect of the aging process.

Osteopenia and osteoporosis are a medical term of decrease in bone density, ranging from mild to severe. This reduction results from calcium loss in the bones, which typically starts in women during menopause and in men around the age of 65. Additionally, there may be a slight reduction in the size of less dense bones in the spine, potentially impacting posture.

If you’re an adult living the life or a person gradually see the change in your posture, worry no more as we can give you tips and some exercise to improve or avoid bad posture.

Common Causes of Bad Posture

*Lack of Muscle Tone
*Extended periods of sitting
*Poor Form When Walking or Exercising
*Extended usage of electronic devices will cause neck problems and posture
*Sleeping or resting in an incorrect position.

These are some of the common habits that causes bad posture. In order to avoid these, here are some exercise to improve your posture!



Plank Exercise to improve posture

The Plank Pose helps make your posture better by making the muscles in your shoulders, back, core, buttocks, and legs stronger. It also makes sure your spine is in the right position.

How to plank:

*Lower yourself onto your hands and knees. Ensure your hands are aligned with your shoulders and your knees are aligned with your hips.
*Raise onto the balls of your feet by lifting your heels and straightening your legs, forming a straight line with your body.
*Maintain an open chest and keep your shoulders pulled back.
*Hold this position for 30 to 60 seconds.

Shoulder Blade Squeeze

Shoulder Blade Squeeze to improve posture

Shoulder blade squeezes make your posture better by making the muscles in your upper back stronger and keeping your body in the right position. They help fix rounded shoulders, which can cause pain and discomfort.

How to shoulder blade squeeze

*To do a shoulder blade squeeze, sit or stand with your back straight.
*Gently bring your shoulder blades together, squeezing them while ensuring your shoulders remain down.
*Maintain this position for a few seconds, then relax.
*Repeat to enhance posture and strengthen the upper back.

Chest stretch

Chest stretch for improve posture

Stretching your chest activates the chest muscles, stimulates blood flow, and can increase your short-term range of motion and flexibility.

How to chest stretch

*Stand tall with your feet shoulder-width apart.
*With both hands, reach behind your body and clasp your fingers together, palms facing upward.
*Maintain a straight back and arms as you gently pull your shoulders back and downward. Hold this position briefly, then release.

Cobra pose

Cobra pose to improve posture

This yoga posture expands the chest, stretches the hip flexors, and enhances spinal flexibility, while also fortifying the muscles in the arms and back.

How to cobra pose

*Lie facedown with your legs separated at hip-width.
*Bend your elbows and place them near your ribs with your palms on the floor.
*Curve your elbows and position them close to your ribs, with your palms resting on the floor.
*Gradually rise onto your forearms, elevating your chest from the floor while ensuring your hips and pelvis remain grounded.
*In a low cobra, maintain support on your forearms. In a full cobra, extend your arms fully by pressing up from the floor.
*Hold for three to six breaths.
*Repeat the cobra pose three to five times.

Chin tucks

Chin tucks to improve posture

Chin tucks assist in correcting a forward-head posture by addressing muscle imbalances. They reinforce the neck flexors and other muscles responsible for pulling the neck backward, while also stretching tense muscles along the sides of the neck.

How to chin tucks

*Maintain a straight back and upright posture, whether sitting or standing, with your shoulders pulled back.
*Use your index finger to touch your chin as a visual guide, and maintain its position throughout the exercise.
*Draw your chin directly backward, sensing a stretch along the rear of your neck.
*Hold for 5 seconds.
*Return your chin to its starting position, ensuring it touches your finger once more.
*Do 10 to 12 chin tucks.

Bird Dog

Bird dog exercise to improve posture

The bird dog exercise fortifies your core, crucial for maintaining good posture, while engaging your posterior muscles such as the lower back, glutes, spinal extensors, and hips.

How to bird dog

*Begin in a tabletop position, aligning your wrists under your shoulders and your knees under your hips.
*Lift your right arm forward as you simultaneously extend your left leg backward. Hold for a few seconds before returning to the initial position.
*Extend your left arm forward while simultaneously extending your right leg backward. Hold this position for a few seconds before returning to the starting position.
*Continue switching sides, raising your opposite arm and leg five times on each side.
*Perform the bird dog exercise for two to three sets.

The Bottom Line

Changes in posture are inevitable as we age, proactive measures can be taken to delay or mitigate these effects. By prioritizing activities that promote bone, joint, and muscle health, such as regular exercise, proper nutrition, and maintaining an active lifestyle, we can enhance our overall well-being and preserve our posture for longer. Embracing healthy aging practices empowers us to live life to the fullest while gracefully navigating the natural changes that come with advancing years.

How Obesity Affects Your Joints

What is Obesity?

Overweight and obesity defnies the abnormal or excessive accumulation of fat, posing health risks. An individual is considered overweight with a BMI exceeding 25, and obese with a BMI over 30. This problem has reached epidemic levels, with more than 4 million fatalities annually attributed to overweight or obesity in 2017, as reported by the global burden of disease.

The rates of overweight and obesity persistently rise among both adults and children. Between 1975 and 2016, the occurrence of overweight or obese children and adolescents aged 5–19 years surged more than fourfold globally, escalating from 4% to 18%.

Obesity represents one side of the dual challenge of malnutrition, with more individuals being obese than underweight in nearly all regions except sub-Saharan Africa and Asia. Formerly perceived as a common problem to other nations, overweight and obesity are increasingly common in low- and middle-income countries, particularly in urban areas. The majority of overweight or obese children reside in developing nations, where the rate of escalation surpasses that of developed countries by over 30%.

How does gaining weight or Obesity affects your Knees?

Osteoarthritis is a very common type of arthritis which is a degenerative joint condition. It causes pain, swelling and stiffness, affecting a person’s ability to move freely, especially if a person is gaining too much weight or being obese. Being merely 10 pounds overweight imposes an additional 15 to 50 pounds of pressure on your knees, heightening the risk of developing or exacerbating osteoarthritis (OA). Carrying excess body weight not only burdens joints but also accelerates cartilage deterioration in OA.


Pressure on Joints – Extra weight strains joints, amplifying stress and the risk of damage. With osteoarthritis and joint misalignment, activities such as stair climbing or squatting exacerbate pressure, potentially compromising joint health, especially in overweight individuals.

Inflammation – Fat cells release chemicals that cause inflammation

Disease Progression – Osteoarthritis progresses more rapidly and presents with greater severity in individuals who are obese compared to those with lower body weights. Overweight or obese individuals have a higher likelihood of requiring hip or knee replacement surgeries, along with experiencing increased post-operative complications and inferior outcomes. The objective is to mitigate weight and inflammation prior to surgery.

Preventing Obesity

Several approaches leading to effective weight loss and its sustained maintenance also serve as preventive measures against obesity. Enhancing dietary patterns and boosting physical activity are crucial components in obesity prevention. Recommendations for adults include:

  1. Record your dietary intake, noting what you ate, your location, and your emotional state before and after meals.
  2. Incorporate five to nine servings of fruits and vegetables into your daily diet, with a serving size defined as 1 cup of raw vegetables or 1/2 cup of cooked vegetables or vegetable juice.
  3. Opt for whole grain foods like brown rice and whole wheat bread, while avoiding highly processed options containing refined sugars, flours, high fructose corn syrup, and saturated fats.
  4. Familiarize yourself with proper portion sizes by weighing and measuring food, aiming for appropriate servings like a 3-ounce portion of meat, equivalent to the size of a deck of cards.
  5. Practice reading and utilizing food nutrition labels to monitor portion sizes accurately.
  6. Maintain a calorie balance by monitoring your food intake relative to your energy expenditure, weighing yourself weekly to track progress.
  7. Avoid high-energy density foods with excessive calories per serving, opting for healthier alternatives like grilled chicken sandwiches, salads with low-fat dressing, and fruit for dessert.
  8. Implement portion control techniques such as using smaller plates to facilitate weight loss.
  9. Strive for 60 to 90 minutes of moderate to intense physical activity at least three to four times per week, including activities like brisk walking or gardening.
  10. Incorporate short bursts of physical activity throughout the day, such as brief walks or stair climbing sessions, to increase overall movement levels.


Overweight and obesity present significant health challenges, particularly in relation to joint health and the development of osteoarthritis. The strain placed on joints, coupled with inflammatory responses and accelerated disease progression, underscores the importance of weight management and preventive measures. By adopting healthy eating habits, engaging in regular physical activity, and practicing portion control, individuals can mitigate the risk of obesity and its associated complications. Through collective efforts to promote lifestyle changes and raise awareness, we can work towards a healthier future, where the burden of obesity-related conditions is alleviated, and individuals can enjoy improved overall well-being. Remember, small steps towards a healthier lifestyle can lead to significant long-term benefits for both joint health and overall health.

Back Muscle Exercises

How Exercise Helps Your Lower Back Muscle?

Doing certain exercises can make your lower back muscles stronger, which can help reduce pain and prevent injuries. These exercises can also improve how your hips are positioned and make your core stronger, which can make you better at moving and doing physical activities.

Our bodies perform optimally when muscles coordinate effectively. Weak muscles, notably in the core and pelvis, may contribute to back discomfort or injury.

Back pain can disrupt daily routines. Studies indicate that strengthening exercises can aid in managing back pain.

Adopting a healthy lifestyle is key to preventing back pain. Maintaining a healthy weight, enhancing strength, and steering clear of risky behaviors can reduce back pain as you grow older.

Causes of Low Back Pain

In the United States, visiting the doctor for low back pain ranks as the fifth most common reason.

Over 85 percent of these doctor visits pertain to nonspecific low back pain, which refers to pain not attributed to a specific disease or spinal abnormality.

Nonspecific back pain can be caused by:

*muscle spasms
*muscle strains
*nerve injuries
*degenerative changes

Some specific and more serious causes of back pain include:

*compression fractures
*spinal stenosis
*disc herniation
*neurological disorders

Here are some easy exercises that don’t require equipment to strengthen the muscles supporting your spine.

Building strength can help reduce pain and improve function. Before starting these exercises, it’s important to consult your doctor or therapist to ensure they’re suitable for your situation.

1. Bridges

The gluteus maximus is a large muscle in the buttocks, is one of the body’s most powerful muscles. It plays a crucial role in hip movement, particularly in activities involving hip extension such as squats.

Bridges back muscle exercise

1. Start by lying on your back with your feet flat on the ground, spaced hip-width apart.
2. Keep your hands beside you and press your feet into the floor. Slowly raise your hips off the ground until your body forms a straight line. Ensure your shoulders remain on the ground. Hold this position for 10 to 15 seconds.
3. Gently lower your hips back down.
4. Repeat this movement 15 times.
5. Complete 3 sets, resting for one minute between each set.

2. Drawing-in maneuver

The transverse abdominis is a muscle encircling the midsection, aiding in spine and abdomen support.

Crucial for stabilizing spinal joints, it plays a key role in preventing injuries during movement.

Drawing-in maneuver exercise back muscle

1. Start by lying on your back with your feet flat on the floor, spaced hip-width apart.
2. Keep your hands relaxed by your sides.
3. Inhale deeply. As you exhale, draw your belly button towards your spine, activating your abdominal muscles without moving your hips.
4. Hold this position for 5 seconds.
5. Repeat this sequence 5 times.

3. Lying lateral leg raises

The hip abductor muscles assist in lifting your leg sideways, away from your body, and provide support to your pelvis when standing on one leg.

Weakness in these muscles can impact your balance and movement, potentially leading to low back pain caused by instability.

Lying lateral leg raises for back muscles

1. Begin by lying on one side with your lower leg slightly bent on the ground.
2. Activate your core muscles by pulling your belly button towards your spine.
3. Lift your top leg upward without shifting the rest of your body.
4. Hold this position at the top for 2 seconds. Repeat this movement 10 times.
5. Switch sides and repeat the exercise. Aim to complete 3 sets on each side.

4. Supermans

The back extensors, situated along the spine, play a vital role in keeping you upright, providing support to your spine and pelvis, and facilitating back arching.

If performing this exercise worsens your back pain, stop until you receive additional evaluation. It’s important for your doctor to assess and potentially rule out more serious underlying causes of your back discomfort.

Supermans exercise for back muscle

1. Start by lying on your stomach with your arms stretched out in front of you and legs extended.
2. Lift your hands and feet off the ground, raising them about 6 inches or until you sense a contraction in your lower back.
3. Activate your core by gently lifting your belly button off the floor while reaching out with your hands and feet. Maintain focus on the floor to prevent straining your neck.
4. Hold this position for 2 seconds.
5. Return to the initial position and repeat the movement 10 times.

5. Partial Curls Exercise

Strong abdominal muscles are crucial for supporting the spine and maintaining correct hip alignment. This can enhances overall core strength and stability.

Partial Curl Ups Exercise for back muscle

1. Begin by lying on your back with your feet flat on the floor and knees bent.
2. Cross your hands over your chest.
3. Inhale deeply, then exhale and engage your abdominal muscles by drawing your belly button towards your spine.
4. Lift your shoulders off the ground slightly, focusing on keeping your neck aligned with your spine instead of rounding it.
5. Return to the starting position.
6. Repeat this movement 10 times and aim to complete 3 sets.

Take Caution

Before starting any new exercise regimen, it’s essential to consult with a doctor.

In case of a traumatic injury like a fall or accident, it’s crucial to seek medical attention for thorough evaluation to rule out any serious conditions.

If performing these exercises worsens your back pain, stop immediately and seek medical advice. It’s important to work within your physical capabilities as pushing too hard too quickly can worsen back pain and impede the healing process.


Consider on wearing a Back Brace

Another alternative way to alleviate and give support to your back is wearing a durable back brace. Daphco Medical Equipment offers a range of durable back braces designed to alleviate pain, provide support, and aid in the healing process. Explore our store or fill out our contact form for assistance in getting a brace covered by your insurance. Your comfort and recovery are our priority.

A Guide to Osteoporosis Prevention

Building Strong Bones

Osteoporosis, often referred to as the “silent disease,” is a condition characterized by fragile bones, making them more prone to fractures. While it’s mostly affects older adults, especially women after menopause, the steps you take in your younger years significantly impact your bone health later in life. Here’s a comprehensive guide on how to prevent osteoporosis through lifestyle choices, diet, and exercise.

Understanding Osteoporosis:


Osteoporosis, or “bones with holes,” occurs when bones lose minerals like calcium faster than they’re replaced, resulting in reduced density, weakened strength, and increased susceptibility to fractures. Often, individuals remain unaware of their condition until a fracture occurs, highlighting the importance of investigating risk factors that affect bone health. Early detection and intervention are crucial in preventing unwanted fractures, as osteoporosis typically presents no noticeable signs or symptoms. Medical treatment can mitigate further bone loss and lower fracture risk, while lifestyle adjustments play a key role in supporting overall bone health.


The most dependable method for diagnosing osteoporosis involves measuring bone density through a dual-energy absorptiometry scan (DXA). This painless procedure assesses bone density, typically at the hip, spine, and occasionally the forearm.

DXA scan for osteoporosis

You can qualify for a Medicare rebate for a DXA scan if you:

*Previously diagnosed with osteoporosis
*Experienced one or more osteoporosis-related fractures
*Age 70 or older
*Living with chronic conditions such as rheumatoid arthritis, coeliac disease, or liver disease
*Long-term use of corticosteroids

Your doctor can determine if you meet the requirements for a Medicare rebate. Even if you don’t qualify for the rebate but have risk factors needing assessment, you may still undergo a DXA scan, albeit incurring an out-of-pocket expense.

Risk Factors

Several risk factors contribute to osteoporosis, including some unchangeable ones like being female or having a close relative with a history of osteoporotic fractures.

More factors that increase risk are:

*Not enough calcium in your diet
*Low levels of vitamin D
*Smoking or drinking too much alcohol
*Not being physically active
*Menopause before age 45
*Losing periods due to low oestrogen

Certain medical conditions and medications can increase the risk of osteoporosis. These include:

*Early onset of menopause or low testosterone levels
*Thyroid disorder or hyperthyroidism
*Rheumatoid arthritis
*Chronic liver and kidney ailments
*Conditions impacting nutrient absorption such as Crohn’s disease, celiac disease, and other inflammatory bowel conditions
*Prolonged use of medications like corticosteroids for rheumatoid arthritis, asthma, and other illnesses
*Certain therapies for prostate cancer and breast cancer


1. Adopt a Balanced Diet:
-Ensure your diet includes calcium-rich foods like dairy products, leafy greens, and fortified foods.
-Consume an adequate amount of vitamin D, which helps your body absorb calcium. Sun exposure and fortified foods are excellent sources.
-Limit caffeine and alcohol intake, as they can interfere with calcium absorption.
2. Prioritize Physical Activity:
-Engage in weight-bearing exercises like walking, jogging, dancing, and strength training to stimulate bone growth.
-Incorporate balance and flexibility exercises to reduce the risk of falls and fractures.
3. Avoid Smoking and Excessive Alcohol Consumption:
-Smoking can significantly decrease bone density and increase the risk of fractures.
-Limit alcohol intake, as excessive consumption can weaken bones and increase the risk of falls.
4. Maintain a Healthy Body Weight:
-Being underweight increases the risk of bone loss and fractures. Aim for a healthy weight through a balanced diet and regular exercise.
5. Assess Your Risk Factors:
-Understand your family history and personal risk factors for osteoporosis.
-Talk to your healthcare provider about bone density testing, especially if you’re postmenopausal or have other risk factors.
6. Ensure Safe Home Environments:
-Reduce the risk of falls by removing tripping hazards, installing grab bars in bathrooms, and improving lighting in your home.
7. Stay Informed and Proactive:
-Educate yourself about osteoporosis and its risk factors.
-Schedule regular check-ups with your healthcare provider to monitor your bone health and discuss preventive measures.
8. Get Durable Back brace:
TLSO (thoracic-lumbo-sacral orthosis) back brace is recommended to immobilize the spine and minimize the risk of bone fractures.
-It also reduces back pain by limiting motion and easing the stiffness associated with osteoporosis.


Preventing osteoporosis is an ongoing process that requires a combination of healthy lifestyle choices, dietary habits, and regular exercise. By adopting these preventive measures early on, you can significantly reduce your risk of developing osteoporosis and enjoy strong, healthy bones well into old age. Remember, it’s never too early or too late to start prioritizing your bone health.

How can Daphco help you with your Osteoporosis?

A man wearing TLSO Brace

At Daphco Medical Equipment, we provide a range of back braces designed to support your spine and prevent curvature, reducing the risk of osteoporosis. If you’re covered by Medicare, simply fill out our contact form, and we’ll reach out to discuss how you can obtain the brace through your insurance.

Lower Left Back Pain

Lower left back pain affects a significant portion of adults, with low back pain commonly stemming from various injuries or organ-related issues. Understanding the causes and identifying emergencies in left lower back pain are crucial.


The back pain can be caused by many things, but these are the ones that happen most often.

Muscle Strain

Muscle strains happen when you do heavy lifting, twist too hard, or play rough sports. They can occur during simple tasks like moving boxes or from accidents like car crashes.

Strains happen when muscles stretch too much, causing inflammation and pain. This cause can include:

*Reduced range of motion

Short-term lower back pain from muscle strain starts suddenly and may come with swelling, soreness, or bruising. Recovery time varies. Treat at home with rest, ice, heat, and over-the-counter meds or seek medical help if pain persists after a week or worsens.


Sciatica is back pain caused by inflammation of the sciatic nerve. It starts at the spine’s base, runs through the hips, buttocks, and down the leg. The pain can feel electric, burning, or tingly and is typically worse on one side. Prolonged sitting can aggravate it. Seek immediate medical attention if symptoms include difficulty urinating or numbness in the genital area.

To learn more about sciatic back pain, click on the following link for additional information.

Herniated or Slipped Disc

A herniated disc, also known as a slipped or ruptured disc, can cause severe lower back pain. These discs act as cushions between the bones of your spine, allowing flexibility. When one slips out of place due to heavy lifting or bending, it puts pressure on the spine nerves, leading to pain. Trauma, excessive activity, sedentary lifestyle, or being overweight can increase the risk. The pain’s location and type depend on the affected spine area; for instance, in the lower back, it may trigger sciatica by pressing on the sciatic nerve.

A herniated disc can also disrupt other muscles, nerves, or ligaments, resulting in symptoms such as:

*Pain in the area of the disc
*Pressure in the lower back
*Numbness or tingling in the back
*Numbness or tingling that happens in the legs or other areas affected by the nerve


Arthritis is a chronic disorder that makes joints hurt, swell, and get inflamed. Sometimes, it can also damage the bones and discs in the joints. It often makes the lower back hurt.

Other signs of arthritis may include:

*Reduced range of motion

Sacroiliac Joint Dysfunction

The sacroiliac (SI) joints, situated in the pelvis where the sacrum meets the iliac bones, can lead to lower back and buttock pain, typically affecting one side. Pain in the lower left back may signify involvement of the left SI joint, making movements like walking, standing, or climbing stairs challenging. While some SI joint issues may resolve independently, others may require medical intervention such as physical therapy to alleviate symptoms and restore mobility.

Stress Fractures

Lower spine stress fractures can arise from various physical activities such as sports, weightlifting, or gymnastics, as well as from injuries like falls or car accidents. Older adults and individuals with conditions like osteoporosis face a higher risk. While these fractures may heal naturally within 6-8 weeks, they often necessitate medical attention due to severe pain, sometimes requiring prescription medication. Healthcare providers typically monitor the healing process closely.


If experiencing left-sided low back pain, your healthcare provider will conduct a physical examination and diagnostic tests to identify the underlying cause of your discomfort.

Tests used to check lower left back pain might involve different methods:

*Blood tests are conducted to examine your blood count and organ function.
*Urine tests are done to detect signs of a kidney infection or kidney stone.
*CT scans, X-rays, ultrasounds, or MRIs are used to identify physical abnormalities or injuries.

Home Remedies

Some physicians will also suggest home remedies if the situation of your back pain is not severe. Below are some home remedies for you to try to alleviate the pain.

If your back pain is not severe, some doctors may recommend home remedies to alleviate discomfort. Here are a few you can try:

*Applying ice or heat packs to the affected area.
*Doing gentle stretches or exercises to strengthen the muscles.
*Taking over-the-counter pain relievers like ibuprofen or acetaminophen.
*Improving your posture and avoiding prolonged sitting or standing.
*Using supportive pillows or cushions while sitting or sleeping.
*Trying relaxation techniques such as deep breathing or meditation.
*Using orthopedic supports like back brace (LSO brace, TLSO brace)

Remember to consult with your healthcare provider before trying any new treatment or remedy. To obtain a back brace through your Medicare insurance, simply complete our contact form, and we’ll reach out to provide assistance. Alternatively, feel free to visit our store to explore the available back brace options.

When Is It An Emergency?

Lower left back pain can vary from mild discomfort to debilitating agony, hindering normal movement and function. If you experience a sudden onset of intense lower back pain, it’s crucial to seek emergency medical attention. For less severe pain persisting beyond 5-7 days, it’s advisable to seek medical care. Should your symptoms worsen, become severe, or if you develop accompanying symptoms like fever and chills, promptly visit the nearest medical facility and inform your healthcare provider.

Hyperextension Knee Injuries: Causes and Symptoms

What is Hyperextension Knee Injury?

Hyperextension knee injuries can really hurt, making it hard to do daily tasks, sports and etc. Knowing what causes them and spotting the signs early is important for getting help quickly and getting better. In this blog, we talk about why hyperextension knee injuries happen and what signs to look for.

Causes of Hyperextension Knee Injury

1. Traumatic Events: Sudden impacts or falls can force the knee joint beyond its normal range of motion, leading to hyperextension.
2. Athletic Activities: Sports that involve sudden stops, pivots, or jumps, such as basketball or gymnastics, can increase the risk of hyperextension injuries.
3. Muscle Imbalance: Weakness or tightness in certain muscle groups, particularly the quadriceps and hamstrings, can predispose individuals to hyperextension.
4. Poor Technique: Improper landing mechanics or executing movements with improper form can strain the knee joint and contribute to hyperextension injuries.

Symptoms of Hyperextension Knee Injury

1. Pain: Individuals may experience pain at the front or back of the knee joint, particularly during movements that extend the knee.
2. Swelling: Swelling around the knee joint, accompanied by warmth and tenderness, may indicate tissue inflammation due to hyperextension.
3. Instability: A feeling of instability or “giving way” in the knee joint, especially during weight-bearing activities, can signal ligamentous damage from hyperextension.
4. Limited Range of Motion: Hyperextension injuries may restrict the ability to fully bend or straighten the knee, leading to decreased range of motion.
5. Popping Sensation: Some individuals may hear or feel a popping sensation at the time of injury, indicative of ligament or tendon damage.

How does a knee getting hyperextended affect my body?

After hyperextending your knee, besides pain and swelling, you might find it difficult to use your knee normally. This can happen if you’ve injured other parts like tendons, ligaments, or the meniscus. Your knee might feel weak or unstable and it might be hard to put weight on it.

It’s important not to ignore the pain or try to keep moving if your knee hurts. Ignoring symptoms could make a minor injury worse and cause more damage inside your knee. If you’re in pain or struggling to move your knee, it’s best to see your healthcare provider.


*Rest, Ice, Compression, Elevation (RICE) for pain and swelling
*Over-the-counter pain relievers
*Physical therapy for muscle strengthening and flexibility
*Surgery for severe cases or torn ligaments
*Durable Knee braces (post surgery and during recovery)
*Consult healthcare professional for diagnosis and treatment options

What is the recovery time for a hyperextended knee?

It depends on how bad it is and your own body. Small injuries might take a few weeks to a few months, while serious ones might need more time. It’s important to listen to your doctor and do the exercises they recommend to help you heal and avoid hurting your knee again.


They say that prevention is better than cure, we’ll give you some helpful insights to prevent getting your knee hyperextended.

During sports or physical activities:

*Use appropriate protective gear.
*Stop if your knee hurts and rest.
*Allow time for your body to recover after intense activity.
*Warm up before exercising.
*Cool down and stretch after activity.

General safety tips:

*Keep your home and workspace clear of clutter.
*Use proper equipment for reaching items.
*If needed, use assistive devices like canes or walkers for mobility.


If you need a sturdy knee brace to support your knee injuries, Daphco Medical Equipment has what you need. Browse our selection for braces that ease pain, offer support, and aid healing. Visit our store or complete our contact form for Medicare insurance details!

Stretches and Knee Exercises Towards Healthy Knee

Welcome to our guide on knee stretches and knee exercises designed to promote strength, flexibility, and overall knee health. Whether you’re an athlete, someone recovering from an injury, or simply looking to maintain joint flexibility, these exercises can be beneficial. Let’s dive into a routine that can help revitalize your knees.

1. Quadriceps Stretch for Knee Exercise

Description: Stand on one leg, bringing your heel towards your buttocks. Hold your ankle with your hand, feeling the stretch in your quadriceps.

Quadriceps Stretch for knee exercise

Benefits: This stretch targets the muscles around the knee, improving flexibility and reducing tension.

2. Hamstring Stretch

Description: Sit on the floor with one leg straight and the other bent. Reach forward towards your toes on the extended leg.

Hamstring stretch for knee exercise

Benefits: Lengthens the hamstring muscles, aiding in knee joint mobility and preventing stiffness.

3. Calf Raises

Description: Stand on a flat surface, lift your heels off the ground, and rise onto your toes. Slowly lower back down.

Calf Raises for knee exercise

Benefits: Strengthens calf muscles, providing better support to the knee joint.

4. Straight Leg Raises

Description: While lying on your back, raise one leg off the ground and hold for a few seconds.

Straight leg raises for knee exercise

Benefits: Targets the quadriceps and improves knee stability.

5. Wall Sits for Knee Exercise

Description: Lean against a wall, sliding down into a seated position with your knees at a 90-degree angle.

Wall sit for knee exercise

Benefits: Engages the quadriceps and helps build strength in the thighs and glutes.

6. Seated Knee Extension

Description: Sit on a chair, extend one leg, hold for a few seconds, and lower it back down.

Seated Knee Extension for knee exercise

Benefits: Strengthens the quadriceps and improves knee range of motion.

7. Leg Press

Description: If you have access to a leg press machine, use it to target the muscles around the knee joint.

Leg Press for knee exercise

Benefits: Builds strength in the quadriceps, hamstrings, and glutes.

8. Cycling

Description: Low-impact aerobic exercise like cycling is excellent for knee health. Adjust the resistance as needed.

Cycling Exercise good for knee exercise

Benefits: Enhances joint mobility, strengthens surrounding muscles, and promotes cardiovascular health.


Incorporating these knee stretches and exercises into your routine can contribute to maintaining optimal knee health. However, if you have existing knee issues or concerns, it’s advisable to consult with a healthcare professional or a physical therapist before starting a new exercise regimen. Empower yourself by taking proactive steps to care for your knees, incorporating exercises that promote strength and flexibility.


Looking for a knee support towards working on knee exercises?

At Daphco Medical Equipment, we provide a range of knee braces to offer support, pain relief, and expedited injury recovery. Explore our store or fill out our contact form, and we’ll contact you to discuss obtaining a knee brace through your Medicare insurance.

Measure your Hips and Waist

Why measure your Hips and Waist?

Taking measurements of your hips and waist is useful for various reasons, such as finding the right clothing size and tracking fitness progress. Importantly, these measurements are key health indicators, stressing the need for accurate measurements to understand your current health status.

How to measure your Waist?

Checking your waist size is an easy way to see if you have too much fat around your middle. It shows if there’s extra fat around important organs like the heart, kidneys, liver, and pancreas, increasing the chances of heart disease and stroke.

Below are steps on how to measure your Waist:

1. Put on snug clothing or lift your top. If you’re measuring your waist solo, stand in front of a mirror for proper tape placement. Your waist is found between the top of your hipbones and the bottom of your ribs.

2. Wrap a soft tape measure around the narrowest part of your waist. If you don’t have a measuring tape, use a string and measure later. Don’t pull too hard; let the tape rest gently on your skin without squeezing it.

3. Hold one end of the tape at the front of your body. With your other hand, wrap the tape around until it meets the starting point. Note the measurement and check it again for accuracy.

How to measure your Hips?

Below are steps on how to measure your Waist:

1. Put on snug clothing or lift your top. If you’re measuring your hips solo, stand in front of a mirror for proper tape placement. Your hips can be located at the widest part of your buttocks.

2. Wrap a soft tape measure around the widest part of your buttocks. If not you don’t have a measuring tape, use a string and measure later. Don’t pull too hard; let the tape rest gently on your skin without squeezing it.

How to measure your hips

3. Hold one end of the tape at the front of your body. With your other hand, wrap the tape around until it meets the starting point. Note the measurement and check it again for accuracy.

Waist-to-Hip Ratio

The Waist-to-Hip Ratio (WHR) is a reliable measure of age, hormones, childbirth history, fertility, and overall health. Before puberty, boys and girls have similar ratios, but during puberty, girls’ hips widen, and fat accumulates on hips and thighs. Healthy women usually have ratios between 0.67 and 0.80, while healthy men fall between 0.80 and 0.95. Measure your hips and waist now to know healthy you are!



Ankle Tendonitis: Causes and Treatment

What is Ankle Tendonitis?

It’s an inflammation of a tendon in the foot or ankle, known as tendonitis, occurs due to repetitive motion in the ankle joint.

Ankle Tendonitis


The cause often results from overuse, while other factors like infections, rheumatic diseases (like gout or arthritis), and injuries (such as sprains) can also contribute to inflammation in the tendons of the foot or ankle.

Risk Factors

Below are some of the risk factors include:

*Engaging in repetitive sports, particularly those involving the ankle like running, increases the likelihood of foot or ankle tendonitis.
*Individuals over 40, men, and those overweight face a higher risk of developing tendonitis in the foot or ankle.
*Wearing worn-out, unsupportive shoes is a contributing factor to the development of tendonitis.
*Previous injuries to the tendons in the foot can also contribute to the likelihood of developing tendonitis.


The primary symptoms include localized pain, swelling, and stiffness. Pain, the initial indicator, tends to lessen with time but may return when you use the foot or ankle extensively. If the pain and swelling persist even after rest, it’s crucial to actively seek an appointment with your primary care doctor, a podiatrist, or an orthopedic specialist for evaluation and appropriate guidance.


Your primary care provider, podiatrist, orthopedist, or sports medicine physician will diagnose foot or ankle tendonitis through a thorough physical exam and by reviewing your medical history.

In more severe cases, the physician may order an x-ray or MRI to assess fractures, tendon ruptures, or calcifications, guiding the choice of alternative treatments when necessary.

What are the treatments for Ankle Tendonitis?

Rest is the most recommended but for most severe cases, below are some treatments that can alleviate the pain:

*Treatment options include orthotics, splints, and physical therapy.
*Medication or steroid injections may be prescribed for pain.
*In severe cases, options like tendon transfer surgery or ultrasound-guided procedures are considered.
*Your healthcare provider guides you in choosing the best treatment based on your individual situation.

How fast is the recovery for Ankle Tendonitis?

Recovering from tendonitis takes time, and not following the doctor’s orders to rest the affected area can prolong the recovery process.

How effective does an Ankle Brace for Ankle Tendonitis?

Ankle braces support and stabilize the ankle, lowering the risk of injury. They’re proven to be effective in treating Achilles tendonitis by reducing swelling and inflammation. These braces apply pressure to ease pain, support the tendon, and prevent excessive ankle movement, helping avoid worsening the condition.

Where to buy Ankle Brace?

Daphco Medical Equipment has you covered! Explore our range of braces, from back to ankle. Visit our store for a suitable ankle brace. If you’re a Medicare beneficiary, complete the contact form, and we’ll reach out to guide you on getting braces covered by your insurance.

Orthopedic Wrist Brace vs. Splints for your Wrist

Living a full life brings joy and peace of mind, but too much physical activity can sometimes lead to injuries, broken bones, or wounds, even making you sick. Thankfully, in our modern age, there are medical supports that can help ease the pain and speed up recovery. Let’s talk about the difference between orthopedic wrist braces and splints to understand how they can assist in healing.

What is a splint and a brace?

A splint or brace serves as a supportive device for holding a body part in place, especially following an injury or surgery.

Although the terms “brace” and “splint” are often used interchangeably, there’s a general distinction in their purposes. Typically, a brace is designed to provide support to an injured area, offering stability and reinforcement. On the other hand, a splint is frequently used to immobilize or restrict movement in an injured body part. It’s worth noting that a splint is sometimes referred to as an orthosis.



So, when you hear “brace,” think about added support for a weakened or injured region, while “splint” implies limiting movement to aid in the healing process. Both play essential roles in recovery by providing the necessary assistance to the body part as it heals, helping to minimize further damage and promote a speedier recovery.

In hand therapy, we use two kinds of supports. One is a “splint,” which is a special support made just for you from hard plastic. For example, if you break your thumb, a hand therapist might make a splint molded to fit your thumb and keep the bones still while they heal.

The other type is a “brace,” which is something you can buy without it being made just for you. A hand therapist might suggest a brace, like one to help with pain in the joint at the bottom of your thumb if you have osteoarthritis. It gives support but isn’t custom-made for your hand.

Wrist Brace or Wrist Splint?

Wrist and hand splints are like special helpers for your joints and soft tissues. They’re used when your joints and soft tissues are in pain, swollen, or not very strong, like tendons and ligaments. The goal is to make sure your wrist and hands are in the right position.

There are four types:

1. Resting Splints: These give a break to your wrist and hand joints, allowing them to rest and recover.
2. Supportive Splints: These help your hands do different tasks by providing extra support.
3. Immobilizing Splints: These keep your bones or soft tissues still to help them heal after an injury.
4. Mobility Splints: They help stiff joints and soft tissues move better, increasing flexibility.

So, these splints are like buddies that help your hands and wrists feel better and work the way they should.

Resting splints or braces

Wearing a splint or brace can be a great way to support your joints and ease pain and inflammation. Take, for instance, a wrist support used for conditions like carpal tunnel syndrome. This splint or brace keeps your wrist straight, reducing pressure on the median nerve in the carpal tunnel.

Resting splint, wrist brace, wrist wrap

A resting splint, in particular, aims to:

*Reduce Pain: It helps in lowering wrist and hand pain.
*Provide Support: By keeping your wrist and hand in the correct position, it offers support.
*Alleviate Swelling and Stiffness: This type of splint assists in reducing swelling and morning stiffness.

You might wear your resting splint:

*Overnight or Occasionally During the Day: Especially when you’re resting.
*During Painful Joints or Flare-Ups: Offering relief during more challenging times.
*As Advised by Your Therapist: Following their guidance for the best results.

Think of it as giving your wrist and hand a helpful break, promoting comfort and aiding in managing conditions like carpal tunnel syndrome.

Working splints or braces

Using a splint can provide valuable support for your wrist and hand joints while you go about your daily tasks. This extra support can make these activities less painful. For instance, a finger splint is crafted to support and ease stress on an arthritic joint.

Consider a working splint for tasks like holding a fishing rod:

*Purpose: It supports your wrist or finger during activities that might normally be painful.
*Ease of Tasks: The splint is designed to make daily jobs easier to manage.
*Increased Grip Strength: It helps boost your ability to grip things.
*Protection and Support: Provides added protection and support for your wrist or finger.
*Pain Reduction or Prevention: Aims to reduce or prevent pain in your wrist or finger.

You might choose to wear your working splint:

*During Painful Activities: Especially when certain activities cause you pain.
*When Swelling Occurs: If your wrist or finger is swollen.
*When Feeling Weak: If your wrist or finger feels weak.
*During Increased Discomfort: When you’re experiencing more discomfort than usual.
*As Advised by Your Therapist: Following the guidance of your therapist for the best results.

In essence, a working splint acts as a helpful companion during activities, supporting your hands and wrists to make tasks more manageable and less painful.

Splints or braces used for immobilization

This play a crucial role in treating healing bones or specific soft tissue injuries. Their primary function is to prevent unwanted motion that could interfere with the healing process. Typically, these splints are worn continuously and may only be removed for hygiene purposes or to perform specific exercises as directed by medical professionals. The constant use of splints or braces ensures that the injured area remains stable and undisturbed, promoting effective healing and minimizing the risk of further damage.

Sprained Wrist Wrap (wrist brace)

Mobility splints

Certain splints are designed to stretch tight tissues, with some meant for continuous wear, like those enhancing finger straightening. Others are intended for specific durations during the day, like those improving finger bending.

Wearing splint or brace

Sometimes, you might wear more than one splint, like having different pairs of glasses for different activities. For instance, during the day when you’re more active, you may use a light splint that gives support without limiting your movement. At night, a firmer splint is often worn to restrict motion, allowing your muscles and joints to rest, which can help reduce pain and inflammation. For conditions like carpal tunnel syndrome, some people wear a supportive splint during the day and a brace while sleeping to give tendons and nerves a chance to rest.

How can I determine the type of wrist splint/ wrist brace that is suitable for me?

A therapist can assist you in figuring out if a splint or brace would be helpful for your situation. If necessary, they can create a custom splint tailored specifically to your needs. While some braces are sold online or in pharmacies, it’s not advisable to purchase them without guidance from your doctor or therapist. This ensures that the brace is suitable and effective for your unique circumstances. It’s also important not to borrow or share splints with others, as they may not be designed to meet your specific needs.

Looking for a brace? Look no further! At Daphco Medical Equipment, we have different types of braces to help ease your pain and support your injury. Explore our store to find the right one for you. If you’re covered by Medicare, fill out this form, and we’ll give you a call to provide more info on getting a brace covered by your insurance.


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