#on one hand its good its not a hamstring injury

[bensdavies]

ben was never this injured before he went to chelsea for the love of god can someone free him

[multifandomimagin3s]

Reader sits on their face and breaks their neck - 141, Los Vaqueros + König

requested by @daniel-meyer-03 contains sexual content (obvs), minors dni

Simon “Ghost” Riley

He always encourages you to put your whole weight onto his face - doesn't matter what size you are, he loves being smothered by your thighs.

His tongue is lapping your wetness like a man starved, when he mis-times his movements completely, feeling his neck go 'pop.'

He halts his movements with a grunt, head falling flat against the mattress; you raise yourself back off his face so sit at his side, as his hand comes up to cradle the back of his neck.

"Ah shit, that doesn't feel good."

He'd be pissy in the ambulance, purely because he wasn't allowed to put his balaclava on before he left and he's not happy about the Paramedics seeing his face.

Since he's legally dead, I reckon Price would have to pull some strings to get him seen in a private hospital to try and keep things hush hush.

He would be a grumpy guy when he has to wear one of those neck supports for the next few weeks," I look like a twat."

Isn't annoyed at you in the slightest - in fact it's quite the opposite, you had to tell him 'no' more than once when he suggested you sit on his face again, neck brace be damned.

"Would be a hell of a way to die, Love."

Johnny “Soap” MacTavish

This would probably one of many sex-related injuries he's had in the past.

Pulled his hamstring and a few muscles in his back one night when you two were really going at it.

Slipped during shower sex and almost took you to the ground with him.

Has banged his head off the headboard during missionary more times than you can count.

So it's fair to say that considering he's in the SAS, he's really accident prone.

Would wear the neck brace with pride, wouldn’t care if the team took the piss out of him for it - and for how he got injured in the process.

Even when his neck was in agony, he couldn't stop smiling.

"Considering how this happened in the first place, cannae really complain, Darlin'."

If he felt any awkwardness he didn't show it - even in the Emergency Department, he wasn't shy when he was asked how he hurt himself, which made you flush bright red each time.

Would probably act like a big baby when he'd given medical leave.

Being able to just be with you, cuddling and spending time together, was amazing - and he'd been given 6 weeks off, so he was going to enjoy every second of it.

Oh, and like Ghost, he absolutely wouldn't be deterred by the experience in the slightest.

But is maybe a bit more mindful to put a pillow under his neck the next time he asks you to sit on his face.

Captain John Price

I reckon his neck is probably fucked already - like the muscles in his neck get so tight that sometimes he struggles to turn his head.

It's the norm for him.

But when he feels a sudden pop sensation just above his nape, he knows that something isn't right.

Probably would have encouraged you to continue riding his face if it wasn't for the intense pain shooting up his neck.

Would refuse to go to the hospital - "I've had worse on the field, Love, I'll be fine."

It wasn't until you pushed him into going for an x-ray that he realised he'd actually injured himself.

Wouldn't tell a soul what happened - not even the Doctors.

His private life stays just that - private.

Would grumble like an old man when he has to put the supportive collar on; "I look like a bloody dog when it's had its knackers cut off..."

Also wouldn't be annoyed at you at all - in fact, he promises that as soon as he's given the all clear to stop wearing "this bloody thing" he wants you back on his face.

Captains orders ~

Kyle “Gaz” Garrick

Mans is just confused as fuck.

One minute you're riding his face, his hands on your ass guiding your movements.

The next he's in agony - and then in an ambulance.

It isn't until a Doctor reviews his x-rays with him that he finally clicks on to what happened.

You rode his face...and broke his neck.

The realisation has him breaking into a fit of laughter - which mildly concerns the clinical staff.

He's in the military, risks his life on the regular - and the worst injury he's gained so far is from oral.

He's honestly nearly pissing himself from laughter, which makes you laugh too.

The neck brace doesn't even bother him one bit - the medical leave is a bonus in his eyes because he gets to spend more quality time with you.

Doesn't tell the Team how it happened - but Soap put the pieces together in his head, and is clapping Gaz on the back with booming laughter at the realisation.

"Fuckin' hell mate, that's one way tae do it!"

Alejandro Vargas

Like Soap, he's a bit too happy considering the situation he's in.

He's a passionate man, so getting an injury during sex doesn't bother him at all.

Usually he's very co-ordinated and he definitely knows what he's doing in the bedroom.

So fuck knows how he managed to practically break his neck whilst you were riding his face.

One wrong jerky move of his head and the next - searing pain.

Also is a grumpy guy when he's wearing the neck brace.

Would definitely play on it a bit, giving you the big brown puppy dog eyes so you'd give him more cuddles and affection; "Mi Amor, it hurts less when you're by my side ~"

Definitely would still try and initiate sex despite being told to take it easy.

Would happily let you ride him on the couch - his typical positions weren't on the cards but any angle he gets of your amazing body brings him bliss.

Gets the brace off...and probably injures himself again because he was a bit too eager to finish what he started.

Rudy Parra

Like his comrade, he's also a very passionate lover.

Apparently, a bit too passionate.

Which is why he was currently sat on your couch, arms crossed over his chest with a slightly annoyed expression.

He's not annoyed at you - he's annoyed that he didn't get to finish what he started.

Rudy was having the time of his life, smothered between your thighs, and he probably would've kept going had it not been you that hurriedly hopped off his face when he let out a pained groan.

Would probably try and convince you to let him continue where you left off.

But the hospital staff would probably be less impressed if he ended up back in the Emergency Department because he hurt himself further.

So he waits...impatiently.

As soon as the Doctor gives him the all clear, he practically dives between your legs.

He has to make up for lost time ;)

König

The poor guy is mortified - he’s not angry at you, not one bit, but that trip to the hospital is one that he’ll never forget.

Doesn’t like social situations, or hospitals for that matter, so being in a busy A&E department really was making him feel gradually worse by the minute.

That and he still had a bit of a *ahem* problem since your activities got interrupted.

Wearing a neck brace wouldn't bother him too much - as long as he can still wear his hood, he's happy.

Speaking of which, imagine the poor doctors trying to persuade him to take it off so they can examine his neck.

Thankfully he doesn't have to go on-base wearing the support - he'd probably die of embarrassment if Horangi found out what exactly happened, because then the entire base would find out no doubt.

Somehow, his comrade finds out anyways, and texts his friend some thumbs up emojis; "Way to go, big guy, best way to end up in the ER ;)"

After he gets the brace off and has to take it easy for a bit he'd be a bit sad since having you sitting on his face is his all time favourite position :(

Still, he improvises - and when he has your knees pressed to your chest and his mouth is writing the alphabet between your thighs, you would never complain ~

[mrchiipchrome]

Work

W.C. - 1.2 k

a/n: I’ve been having so much fun dealing with migraines, a break up, exams and getting an eye infection that I’ve totally forgot to write, so take this as a sort of apology:)

———————

It wasn’t hard to be the best footballer in the world’s girlfriend. All things considered, life with Aitana was pretty good, amazing even, if it weren’t for Aitana’s incessant need to ask people if they were employed.

It started small, when Aitana first met your family in Sweden, she had asked your brother whether he worked or not, happy when he started raving about his work, happy to find someone as passionate about their work as her.

Since that interaction it seemed like she searched that passion out in every interaction she had, going as far as to climb over rows of seats in order to speak to people.

She was nothing short of a social butterfly, and you were her anti-social caterpillar. The Swede in you was drawn to the Spanish affectionate nature even if it was vastly different from your own.

Your tiny girlfriend was as much of a magician on the pitch as she was off it, her ability to simply vanish the second you took your eyes off her was quite impressive, but not very enjoyable on your part. You almost had to invest in a private investigator to figure out how she did it, the way she always fooled you simply driving you crazy to the point of oblivion.

Still, you loved her strange habits simply for the fortune of having her, having her in every way imaginable.

You loved getting to hold her even as she squirmed to get away, kisses raining down on her face after a long game, using your substantially taller frame to put some space between her feet and the ground so that she wouldn’t be able to get away.

———————

Your muscles ache as your feet thump against the ground, the last game before a small break one of great performances, you yourself slipping 4 goals past the keeper, all of them assisted by your wonderful girlfriend.

Still, despite your obviously tired appearance, you were still ushered away to the corner of the pitch for an interview, being handed a man of the match award for your efforts during the game. This meant that your girlfriend was left unsupervised, your tired mind mixed with needing to seem professional before the camera completely taking up all your attention, meaning you didn’t immediately notice your girlfriend beelining for the stands.

“So, how does it feel to be back in the squad after the hamstring injury?” The reporter looks at you intently, trying her hardest to stare into your soul, or that’s at least what it seems like.

“Yeah, I mean it’s always special to be part of this squad, I’m not even going to lie and say that it’s been easy sitting on the bench when all I wanted was to jump on the field and score again but ultimately I got through it. I’m really happy with the performance as well, my beautiful girlfriend assisted all my goals so that makes it even better.” You smile widely when you mention your girlfriend, seeing through half-lidded eyes as the reporter's smile drops before she plasters it back on.

‘No need to be unprofessional now’ you think to yourself, looking away from her in search of that girlfriend to see if she could save you from the creepy situation.

But in your attempt to catch your girlfriend’s attention, you see her about to climb over the railings to talk to fans. You know that it’s dangerous, not only because of the altitude, but also because you never knew the intentions of some fans.

Somewhere in the background you can hear the reporter speaking to you, but you don’t pay her any mind, simply getting more anxious the longer you are standing there.

“It has to be special to be back with your teammates-”

“Perdón!” Is all you’re able to get out before you take off in Aitana’s direction, your legs no longer aching thankfully enough.

Your hands latch around her hips, tugging her softly away from the railing like you would a cat that had burrowed its claws into the couch. Aitana yelps as she looks back at you suspiciously, her hands coming down to rest on your shoulders when she realized that she didn’t have any plan of escape, seemingly just accepting her fate.

There are multiple cameras pointed at you, including the social media manager’s, so you just know that the interaction would find itself on the internet by the time you would be sitting in the bus.

Strangely enough, you didn’t mind that fact all that much, liking that the world would see how much you loved your girlfriend, maybe it would discourage reporters from trying to shoot their shot with you.

“Hey there pretty lady, whatchu’ doin’?” Aitana smiles at you innocently, acting like she totally didn’t try to climb over the railings. She presses a quick kiss to your cold cheek, enjoying the way your face darkens a few shades, the red spreading up your cheeks like food coloring in water.

It leads her to continue, kisses soon being placed on every single space on your face, with you soon blending in with the tomatoes you were growing in your garden.

“You are very cute.” She whispers lowly, her eyes flitting over your face as she smiles, keeping the words between the two of you like it was a secret only meant for your ears. Perhaps it was, you never knew with Aitana.

“And you are trying to distract me from the fact that you were totally trying to climb up into the stands. You’re lucky to be adorable, because Jona is one more abandoned interview away from benching me.” You boop her nose, shifting her body around so that your left arm was the only thing holding her body up, her arms still around your shoulders.

Walking back towards the interviewer, her professional smile drops from her face the second she sees Aitana perched on your arm, but nonetheless you approach her civilly. Aitana smiles brightly at the camera soon pointed at her again, media training mixed with the attention she’s getting from you being the perfect situation for the camera.

“Hola, lo siento, this one was getting herself into trouble. Had to get her out, don’t want the gaffer to bench the superstar now do we?” You motion towards Aitana with your head, the girl still sitting perched atop your arm slapping the back of your head lightly. Switching her around again, you quickly put her down back on her own feet, Aitana’s arms coming down to wrap around your waist tightly, almost possessive in a way.

“Thank you for today, that was all we needed. Here’s your man of the match trophy.” You get handed the trophy, turning to your girlfriend to brag, only to find her gone once more, her small body shooting across the pitch to get as much space between you two as she could.

It was almost as if you could see into the future as she jumps up and throws herself over the railings, giggling madly along the way.

You start to laugh too, the high speed chase the biggest highlight of the day, because not even scoring 4 goals could overshadow spending even a second laughing with your girl.

And even though Mapi would be teasing you for weeks about the absolute lovesick actions that day, you wouldn’t have it any different, besides you had more than enough ammunition to be able to blackmail her for eternity, so it didn’t really matter anyways.

[wileys-russo]

Girlfriend ficlet with Lucy pretty please 🩵🩵

girlfriend ficlet

"luce! we need to go or we'll be late man." you yelled out, rolling your eyes and tapping away at your phone. "aih alright alright, perfection takes time y'know?" your girlfriend finally joined you with a cocky smile.

"your confidence is as always, nauseating." you gagged, the taller girl chuckling and pulling you into a kiss. "i know you only act like ya hate it, when really it turns ya on baby." the defender mumbled into the kiss with a grin.

"sorry hang on-" you pulled away and again fake gagged. "such a child." lucy clicked her tongue and shook her head, shoving yours to the side. "ah! your perfection takes time? my hair takes longer, hands off the merchandise bronze." you warned wagging a finger at her.

"not the kind of merchandise you're slingin that i like to have my hands on anyway stanway." the brunette smiled with a wink, grabbing your bag for you. "didn't you just yell at me we were going to be late?" lucy teased holding her hand out which you accepted.

"hey its not me whose going to have issues with you being late." you chuckled, your dinner guest the one you knew would be causing problems if any.

your girlfriend retorting something back in spanish knowing you wouldn't understand you rolled your eyes and smacked her.

"we get it, you live in barcelona!"

~

"god man we said seven, its nearly seven thirty! not only do you corrupt me little sister but you're a bad influence on her time management lucy." georgia scowled the moment you arrived at the table.

"older sister! thank you very much." you pulled your younger sister into a hug as she stood to greet you. "older but smaller, big little sister!" georgia teased patting your head condescendingly. "don't you encourage her!" you warned your girlfriend with a sharp glare as she chuckled.

"gonna have to do a bit more than laughin at my jokes to get back into me good books here lucy." georgia warned, though you relaxed a little when she hugged the taller girl and all three of you sat down.

"its been a year now georgia, get over it." you rolled your eyes playfully, conversation flowing easily as you tucked yourself into lucys side despite the teasing from your sister.

"so, did you make a decision yet?" georgia asked only a half hour into the meal. "christ gee i haven't even had my entree yet! lay off man." you sighed, your contract with city due for renewal once again as you'd only signed on for one year extension.

you felt lucys fingers trace absentminded patterns on your shoulder, the brunette already knowing your answer and that georgia wasn't likely to take it all that well.

gratefully she didn't ask again, clearly picking up on the vibe that you weren't ready to talk about it and not wanting to ruin the time you did have together.

with a small hamstring strain you'd been ruled out of games and proper training for two weeks, so you'd flown to barcelona to see your girlfriend each weekend in between your rehab program.

conveniently barcelona had drawn bayern for their group stage of the uwcl and it almost seemed divine timing that you were actually able to watch, some of your teammates teasing that you were faking the injury to watch the match.

taking your seat the following afternoon you were wedged between lucys brother and mother, having already been absolutely berated by your sister over facetime earlier this morning for your outfit choice.

also ribbed by your older brothers who'd made the trip too you were grateful to be sat in the home section and away from their constant teasing you were bringing shame to the family in your bronze jersey.

the game started off with both teams coming out swinging, no goals conceded on either end by half time, lucy finding you and her family in the crowd and sending a grin and a wave in your direction.

your sister on the other hand caught your eye and flipped you the bird, something you were certain would be circulating twitter in a matter of hours.

you and lucy hadn't officially come out as dating but you also didn't shy away from 'soft launching' as leah had taught you it was called, and you allowed the rumour mill to circulate, no doubt in your mind your appearance here would only send it haywire.

the second half kicked off and from the very first touch it was apparent the barca girls had come out with a vengeance, bagging three goals in the first twenty minutes all with different scorers, your girlfriend assisting two of them.

the game finally ending with barcelona reigning supreme winning five to nil you were up on your feet as the stadium let out a thunderous cheer and the girls did their laps, a smile curling on your face watching your sister and girlfriend walk together, pushing one another around and joking with a grin.

after georgia had found out the two of you were dating she hadn't taken it well, getting over the initial shock and refusing to speak to either you or lucy for three whole weeks.

eventually leah and keira had gotten in her ear and spoken smacked some sense into her, reminding it was your life and your choice and your happiness, and she'd be a bad sister to stand in the way of that.

so to see them back to normal joking around and hugging flooded your body with relief, an immense weight off your shoulders of months of being the only connection between them, their new clubs meaning besides international duty they hardly saw one another.

eventually the crowd was dispersed leaving all the girls and their respective friends and families, you sat up on the barrier as lucy stood in between your legs, hands splayed across your thighs as you spoke with a few of her friends and teammates.

"so, am i wrong to hear we might have to see more of you soon chica?" mapi grinned as you pinched your girlfriends hip sharply and she winced. "maybe." you answered with a sly smile before grumbling in lucys ear about how she had a big mouth.

"you don't normally seem to mind my mouth though babe, especially when it serves you." the brunette mumbled back, stretching so her lips grazed your ear and she squeezed dangerously high up your leg as you blushed bright red and smacked her shoulder.

"well if that is true then maybe lucia will stop looking so miserable and going on and on about how much she misses you." alexia smiled, accent thick but you appreciated their efforts to speak english with you as a few of the girls laughed and lucy shot her a glare.

"we should go see my family luce, i think gee's done licking her wounds." you murmured as lucy nodded, turning her head to peck your lips and pushing herself up as mapi wolf whistled sending the two of you a wink.

you laughed as lucy rolled her eyes and helped you down, taking your hand as you waved the girls goodbye before the two of you crossed the pitch to where most of the bayern girls were spending time with their own families.

"well well well, the little traitor returns." sol grinned as you punched his shoulder and both you and lucy made the rounds greeting your family, keira also speaking with georgia a few feet away.

"just tryin out the colours before the big move then aih?" sol of course had to open his own big mouth right as georgia and keira returned, the blondes eyes widening at your brothers words.

"the what?" she sent you a glare as you smiled guiltily, sinking into lucys arms as she held you from behind, really using you as more of a human shield than trying to offer you any sort of comfort.

"surprise?" you smiled, biting your bottom lip as keira sighed and pinched her forehead and georgia let out a laugh. "so, barcelona then? officially?" she asked, scarily calm as you nodded.

"won't be announced until the summer, the contracts all but signed." you admitted as georgia nodded, seemingly processing as you started to relax a little assuming she was taking it better than you'd worried.

you were wrong.

"LUCY COME HERE I'M GONNA KILL YA AGAIN!"

[stenshale]

What if they weren’t too late………. kanders 😈

i know you added a devil emoji anon but this is like, 2% angst. sorry

(prompt from here!)

“So,” Varric started, leaning back on his palms, the very picture of nonchalance, “how’s your assistant?”

He knew his name, of course. He’d tried to give him a nickname of his own- Thumpy, for the force magic, or whatever it was- but Blondie had gotten weird about it, all cagey and huffy, so it was dropped. Now, he was Blondie’s Assistant.

Varric had no sense for magic- less, even, than most dwarves, he’d wager, and that was saying a lot- but he could practically feel the ripple in the healing spell as Anders’ hands twitched above the arrow wound in Varric’s hamstring.

“He’s fine.”

“Just fine, huh?”

Anders shot him a scowl. “Varric.”

He held up a hand defensively, still leaning his weight on the other. “Just making small talk. No need to bite my head off.”

He glowered for a moment longer, then dropped his gaze back to Varric’s injury. He was silent for a few long minutes, and Varric could hear the comforting sound of The Hanged Man slowly filling with patrons downstairs. Whoever it was that did the whole dinner bell thing with his Mabari would get a kick out of the way the distant starting of drunken arguments made him drowsy.

He had nearly fallen asleep in the time it took for Anders to speak again.

“I’m glad we found him when we did,” Anders murmured, not looking at him. “He hadn’t gotten my last letter. The templars must have intercepted it.”

Templars and secret mage correspondence was a recipe for disaster, true. Varric nodded, but didn’t speak— Blondie wasn’t the talk-to-fill-the-silence type (and Varric wondered if that was due in part to the extra passenger in his skull causing its own racket, though he’d yet to ask), but if you got him going, he’d usually keep it up for a good while.

“There’s a mercenary group that was heading further north, and he was supposed to go with them. Got the coin together for it and everything.”

“He wasn’t keen on the mercenaries?”

“He wasn’t keen on leaving.” Maybe it was just the angle, but Varric could swear he saw Anders’ face soften, lips twitching by scarce degrees. “He’s the smartest idiot you’ll meet. He all but reinvented force magic from the ground up, but he can’t figure out when it’s time to run.”

Varric shrugged. “You can let the bird outta the cage, Blondie, but you can’t make it fly.”

“It’s like he doesn’t care,” and, oh, that would certainly work. If there was one way to get Blondie talking, it was by getting him nice and angry. “He can’t even leave the clinic for fear of the templars. It’s like- it’s like he traded one prison for another, and he’s pretending to be fine with it.”

“Maybe he is fine with it. You consider that?”

Anders scowled for a moment longer, then he slumped forward, boneless, running one hand over his face. “...We can’t just pick up where we left off. Fuck, the first time he saw the outside of Kinloch Hold and was old enough to remember was when they sent him to the Gallows. The world is so much bigger than that, and he deserves to see it. And I’m not… I’m not the man he- knew. If not for Justice, maybe, but…”

“It’s not as big as you’d think. Being everything to each other in a little world still means being a whole lot in a bigger one.”

“No one said anything about everything.”

“Didn’t need to. Every time I come to the clinic, he’s giving you those big, sad puppy dog eyes.”

“He is not.” Anders was still covering his eyes, but Varric didn’t miss how the tips of his ears started to turn red. Speaking of precious.

“You wouldn’t know. He only does it when you’re not looking.”

Anders grumbled something, then shook his head and rose to his feet. “You should be alright to walk.”

“Thanks, Blondie.” Varric flashed his most winning, toothy smile. Anders just nodded, starting towards the door.

“Hey.”

Anders turned halfway, looking at Varric out of the corner of his eye. “Hm?”

“Talk to him, will you? Worst that happens is he leaves, and you’re trying to drive him away anyway, right?”

Anders turns back around and lets out a long, drawn-out sigh. “...Maybe. There's a lot of work to be done.”

Without another word, Anders was gone. Varric stretched, leaning back onto his pillow and letting out a breath he hadn’t realized he'd been holding.

[bharathorthopaedics]

Is Walking Good for Knee Pain

Knee pain is a common concern that affects people of all ages and can arise from various causes, including injuries, arthritis, and overuse. Whether you are dealing with chronic knee discomfort or occasional aches, finding an effective way to manage pain is crucial. One frequently asked question is Is Walking Good for Knee Pain The answer is generally yes walking can be a beneficial, low-impact exercise that strengthens the muscles around the knee, enhances joint flexibility, and promotes overall knee health. However, it is essential to understand the proper techniques, limitations, and precautions to ensure that walking does more good than harm.

In this blog, we will explore how walking can help alleviate knee pain, its role in managing conditions like osteoarthritis and knee injuries, and useful tips to walk safely without worsening discomfort.

Understanding the Causes of Knee Pain

Before diving into the benefits of walking, it is important to understand the common causes of knee pain. Knowing the underlying issue can help determine whether walking is a suitable exercise and how it should be incorporated into a pain management plan.

1. Osteoarthritis

One of the leading causes of knee pain, osteoarthritis (OA) is a degenerative joint condition characterized by the breakdown of cartilage, which cushions the bones in the knee. Over time, the loss of cartilage leads to pain, stiffness, and swelling. Risk factors for OA include aging, obesity, previous knee injuries, and genetic predisposition.

2. Knee Injuries

Knee injuries, including sprains, strains, ligament tears, and fractures, can cause severe pain and limited mobility. Sports injuries, sudden trauma, or repetitive strain can lead to conditions like ACL (anterior cruciate ligament) tears or meniscus injuries, which may require specific treatment before incorporating walking as a recovery activity.

3. Bursitis and Tendinitis

Bursitis occurs when the small fluid-filled sacs (bursae) that cushion the knee joint become inflamed, leading to swelling and pain. Tendinitis, on the other hand, refers to inflammation of the tendons that connect muscles to bones. Both conditions can result from overuse, excessive kneeling, or repetitive stress on the knee.

4. Meniscus Tears

The meniscus is a C-shaped cartilage in the knee that provides cushioning and stability. A meniscus tear can result from sudden twisting motions or degeneration over time, leading to pain, swelling, and restricted movement.

Now that we have covered some common causes of knee pain, let's explore how walking can play a role in pain relief and knee health.

Is Walking Good for Knee Pain?

The simple answer is yes, but with some conditions. Walking is a low-impact exercise that can help strengthen the muscles around the knee, reduce stiffness, and improve overall joint health. However, it is crucial to approach walking with proper technique and precaution to prevent aggravating the condition.

How Walking Helps Alleviate Knee Pain

Strengthens Supporting Muscles – Walking engages the quadriceps, hamstrings, and calf muscles, all of which support the knee joint. Strengthening these muscles can reduce stress on the knee and improve stability.

Improves Joint Lubrication – Movement increases the circulation of synovial fluid within the knee joint, which acts as a natural lubricant. This can help reduce stiffness and enhance mobility.

Reduces Inflammation – Regular, moderate walking can help control inflammation and swelling by improving blood flow to the affected area. This can be particularly beneficial for conditions like arthritis and bursitis.

Aids in Weight Management – Excess body weight puts additional stress on the knee joint. Walking helps burn calories, manage weight, and reduce the overall pressure on the knees.

Boosts Mental Well-Being – Living with chronic knee pain can be stressful. Walking, especially outdoors, releases endorphins, which can help improve mood, reduce stress, and enhance overall well-being.

How Much Walking Is Too Much?

While walking has numerous benefits, overexertion can lead to increased pain and discomfort. Here are some signs that indicate you may be walking too much:

Increased Swelling and Inflammation – If your knee becomes swollen or inflamed after walking, it may indicate that you are overdoing it.

Persistent or Worsening Pain – While some mild discomfort is normal, persistent or worsening pain is a sign that you should reduce your walking duration or intensity.

Muscle Fatigue and Weakness – Excessive walking without adequate rest can lead to muscle fatigue, affecting your posture and gait, which can, in turn, increase knee stress.

To avoid these issues, it is important to listen to your body and adjust your walking routine accordingly.

6 Walking Tips to Reduce Knee Pain

To get the most benefits while minimizing knee discomfort, follow these walking tips:

Wear the Right Shoes – Invest in well-cushioned, supportive footwear to reduce impact and provide stability.

Warm Up and Stretch – Gentle stretching before walking helps prepare the knee for movement and reduces stiffness.

Maintain Good Posture – Keep your back straight, engage your core, and avoid overstriding to minimize knee strain.

Walk on Soft Surfaces – Opt for grass, dirt trails, or treadmills instead of hard concrete surfaces to reduce impact on your knees.

Keep a Moderate Pace – Avoid walking too fast, as it can increase joint stress. Instead, maintain a steady, comfortable pace.

Use a Walking Aid if Needed – A walking stick or knee brace can provide extra support and stability, especially if you have balance issues.

Conclusion

Walking, when done correctly and in moderation, can be an effective tool for managing knee pain. It strengthens the muscles around the knee, improves joint lubrication, and aids in weight management, all of which contribute to better knee health. However, it is important to understand the cause of your knee pain and consult a healthcare provider before starting a walking program.

By following simple walking strategies and maintaining a balanced approach, you can use walking as a natural and effective way to alleviate knee pain while improving overall health and well-being. So, lace up your walking shoes, start slow, and enjoy the journey to healthier knees! Read Also : https://bharathorthopaedics.com/causes-of-hip-pain-in-females/

[how2fit]

Bring in your friends and family to do yoga poses for 3 people. These poses can help to build trust while also offering benefits like core strength and better balance.Be it morning or evening, you can do yoga in your living room at any time. Alternatively, you can join a group yoga class where you’ll have the opportunity to meet like-minded individuals. While yoga is fun to do on its own, you can take it up a notch by doing the poses with your buddies. Why not invite your partner, friends, or family to try three-person yoga poses? These poses are not only fun but also challenging, so be sure to choose experienced partners. Such poses are fun and also good for your core, arms, and legs.What are yoga poses for 3 people?“Yoga poses for 3 people involve three people working together, with distinct roles,” says yoga expert Akhil Gore. Here are the roles of the participants while doing yoga poses for 3: The base is the one who provides support during the poses and is usually in contact with the ground. The flyer performs balancing movements, so the person who takes on this role gets lifted or supported by the base during different poses. The spotter ensures safety for all the people involved by offering extra support, or assistance in case the other two lose balance.“Beyond the physical benefits of each asana, yoga poses for 3 help to improve trust, communication, and connection between the participants,” says the expert.Yoga for 3 needs balance, strength and trust. Image courtesy: Adobe StockHow to prepare for yoga poses for 3? Warm-up: Make sure all the three of you spend 10 to 15 minutes on warm-up exercises to reduce injury risks. You can stretch your body and rotate your wrists, ankles, and neck for better flexibility. Communicate: Give clear signals to each other to ensure smooth coordination. Use signs or words when you are ready or feel any discomfort while doing yoga for 3. Assign the role: Decide roles (base, flyer, spotter) before starting the poses. Wear comfortable attire: Wear comfortable tops and leggings that will provide comfort, and flexibility. Such clothes can aid movement while doing yoga poses for 3. Build trust: Have trust in each other as it is key for nailing yoga poses for 3 people.Yoga poses for 3: Asanas you and your friends can do1. Pyramid Pose (Parsvottanasana) Stand in a triangular arrangement, facing inward. Each person should bend forward from the hips. All should extend one leg back, balancing while touching the ground with both hands. The 3 participants should hold the pose for a few breaths before switching legs.If you plan to do yoga poses for 3 people then perform pyramid pose as it enhances hamstring flexibility and core strength.2. Triple Downward Dog (Adho Mukha Svanasana) The base should perform a standard downward dog pose by getting down on all fours. The second person needs to place their feet on the base’s hips, forming a second downward dog pose. The third person should climb onto the second participant, creating a final downward dog pose. Ensure stability and alignment at each level while doing yoga for 3.Triple Downward Dog strengthens shoulders and stretches the spine. This pose also helps increase the strength of the abdominal muscles, according to research published in Complementary Therapies in Medicine in 2014.3. Flying Warrior Pose (Visvamitrasana) The base should lie on their back with legs raised at 90 degrees. The flyer needs to stand near the base’s hips and lean forward, balancing their pelvis on the base’s feet. Arms need to be extended and one leg outward. The spotter should provide support as needed while doing yoga for 3.“This pose is good for improving balance and core stability,” says the expert.4. Three-person Plank (Phalakasana) The first participant should form a standard plank position. The second participant should place their hands on the first person’s ankles and their feet on the third participant’s shoulders. The third person needs to support the stack by forming the base plank.

Phalakasana can help to build arm and core strength. During a 2021 study, published in Medicina, plank-type exercises were found to be effective in developing strength and endurance.5. Triangular Tree Pose (Vrikshasana) All of you should stand side by side, balancing on one leg. Make sure to link arms and place the sole of your free foot on the inner thigh of your standing leg. Raise joined arms overhead to complete the triangle.“This yoga asana can help to boost focus and leg strength,” says Gore.You may also like6. Triple Warrior III (Virabhadrasana III) All 3 need to stand side by side, each balancing on one leg. The free leg should be extended backward and arms forward while maintaining alignment. You all should provide support to each other lightly by linking fingertips.While doing yoga poses for 3, include this asana to improve leg strength and stability.7. Three-Way Bridge Pose (Setu Bandha Sarvangasana) The base should form a bridge pose with their back arched and feet firmly on the ground. The second participant should balance on the base’s hips or thighs in a plank position. The third person should carefully balance on the second participant’s back, completing the pose.The Bridge pose can enhance back strength and flexibility, so do this if you plan on performing yoga for 3 people.Balasana can be done with three people also. Image courtesy: Shutterstock8. Group Child’s Pose (Balasana) All 3 should sit in a circle, facing inward. Make sure to lean forward while resting your upper body on the back of the person in front of you. All 3 should relax into the stretch, synchronising your breaths.Want to do yoga for 3 then include this asana as it is good to promote deep breathing. It can also promote mindfulness, and relaxation, according to research published in Pain Medicine in 2017.9. Stacked Forward Fold (Uttanasana) All 3 need to stand in a straight line, with each person placing their hands on the back of the person in front. The 3 participants should slowly bend forward at the hips, keeping legs straight. While maintaining the connection, all 3 should stretch deeply.If you want to try yoga for 3, so this pose to strengthen hamstrings and spine.10. Triple Cobra Pose (Bhujangasana) While doing yoga for 3, all participants should lie on the stomach in a line. Hands should be stacked on each other’s backs for support. Simultaneously, participants should lift their chests into a cobra pose, maintaining alignment.“Doing Cobra Pose with three people can deepen spinal stretches,” says the expert.Who should avoid yoga poses for 3?Yoga poses for 3 people can be beneficial but avoid them if you: Have wrist, back, or shoulder injuries. Are pregnant, as these positions may strain your body. Lack basic flexibility or physical strength. Struggle with balance, which can increase the risk of falls.Yoga poses for 3 are more than just a fun activity. They are about trust, unity, and mindfulness. They enhance physical health while building strong connections with the people involved in them.Related FAQsCan beginners try yoga for 3?Yes, beginners can start with simpler poses like three-person plank while prioritising safety. With proper guidance, clear communication, and gradual progression, even first-timers can enjoy this collaborative yoga style.What are yoga for 3 benefits?Yoga for 3 can help you with balance, and strength. It is good for making strong connections with the participants as well.

[news365timesindia]

[ad_1] Mitchell Marsh. PC – CA, When did the Australian all-rounder Mitchell Marsh make his Test debut? This might turn out to be a good trivia question, as even for a cricket nerd it is difficult to recall Marsh’s maiden Test match. The answer turns out to be the Dubai Test, against Pakistan, in 2014. In the very next Test held in Abu Dhabi, he even showcased some potential by cracking a stroke-filled 87. Time flies. The clock has tick-tocked vigorously and 10 years have gone by since Marsh donned the Baggy Green in UAE. In the meantime, Marsh has played 45 Tests for his country, which in turn is a clear indicator that he has missed a fair number of games. The reasons for his absence range from injuries to being dropped from the set-up.  There was particularly a phase in 2018 and 2019 where Marsh seemed completely bereft of confidence, scoring only 170 runs over 15 innings. He was rightly left out of the Australian Test squad after the Oval Test, against England, in 2019. At that moment, there was even a feeling that Marsh won’t wear the white flannels for his country again. But Marsh was determined to bounce back.  Somewhere in July 2023, in another of those Ashes rubbers, Australia took the call of picking Marsh for the Leeds Test after Cameron Green was ruled out with a hamstring injury. Marsh certainly grabbed his opportunity with both hands, cracking an imposing 118-ball 118. On way to his hundred, he was dropped by Joe Root in the slip cordon and he made England pay for that costly mistake.  Some months later, he lifted Australia’s spirits, at the MCG, against Pakistan, after the hosts had found themselves in a precarious position at 16 for 4. His 96 turned out to be a game-breaking innings as Australia clinched the series. The backstory to that innings is around five years ago, he was booed by the MCG crowd. But those boos and groans had turned into a generous round of applause when he walked back to the pavilion after falling just four short of a hundred. By then, he had also composed a match-turning innings in a T20 World Cup final.  Unfortunately, a year later, Marsh’s Test career is back to square one. He has accumulated a solitary Test fifty over his last seven games. He has bowled only 40 overs in that period, which basically translates into less than 6 overs per Test. Marsh has also been laid low by a back problem in the recent past. Incidentally, Marsh has had a history of calf, ankle, back and hamstring issues. At 33, Marsh isn’t getting any younger either.  With the Australian selectors showing immense faith in their senior players, Marsh might just hold his place ahead of Beau Webster for the rest of the series versus India. In sport, you never say never, but it would take a brave man to bet against Green replacing Marsh as soon as the former recovers from a back injury.           The post Is Mitchell Marsh’s stop-start Test career on its last legs? appeared first on Sports News Portal | Latest Sports Articles | Revsports. [ad_2] Source link

[news365times]

[ad_1] Mitchell Marsh. PC – CA, When did the Australian all-rounder Mitchell Marsh make his Test debut? This might turn out to be a good trivia question, as even for a cricket nerd it is difficult to recall Marsh’s maiden Test match. The answer turns out to be the Dubai Test, against Pakistan, in 2014. In the very next Test held in Abu Dhabi, he even showcased some potential by cracking a stroke-filled 87. Time flies. The clock has tick-tocked vigorously and 10 years have gone by since Marsh donned the Baggy Green in UAE. In the meantime, Marsh has played 45 Tests for his country, which in turn is a clear indicator that he has missed a fair number of games. The reasons for his absence range from injuries to being dropped from the set-up.  There was particularly a phase in 2018 and 2019 where Marsh seemed completely bereft of confidence, scoring only 170 runs over 15 innings. He was rightly left out of the Australian Test squad after the Oval Test, against England, in 2019. At that moment, there was even a feeling that Marsh won’t wear the white flannels for his country again. But Marsh was determined to bounce back.  Somewhere in July 2023, in another of those Ashes rubbers, Australia took the call of picking Marsh for the Leeds Test after Cameron Green was ruled out with a hamstring injury. Marsh certainly grabbed his opportunity with both hands, cracking an imposing 118-ball 118. On way to his hundred, he was dropped by Joe Root in the slip cordon and he made England pay for that costly mistake.  Some months later, he lifted Australia’s spirits, at the MCG, against Pakistan, after the hosts had found themselves in a precarious position at 16 for 4. His 96 turned out to be a game-breaking innings as Australia clinched the series. The backstory to that innings is around five years ago, he was booed by the MCG crowd. But those boos and groans had turned into a generous round of applause when he walked back to the pavilion after falling just four short of a hundred. By then, he had also composed a match-turning innings in a T20 World Cup final.  Unfortunately, a year later, Marsh’s Test career is back to square one. He has accumulated a solitary Test fifty over his last seven games. He has bowled only 40 overs in that period, which basically translates into less than 6 overs per Test. Marsh has also been laid low by a back problem in the recent past. Incidentally, Marsh has had a history of calf, ankle, back and hamstring issues. At 33, Marsh isn’t getting any younger either.  With the Australian selectors showing immense faith in their senior players, Marsh might just hold his place ahead of Beau Webster for the rest of the series versus India. In sport, you never say never, but it would take a brave man to bet against Green replacing Marsh as soon as the former recovers from a back injury.           The post Is Mitchell Marsh’s stop-start Test career on its last legs? appeared first on Sports News Portal | Latest Sports Articles | Revsports. [ad_2] Source link

[abhinavthakur]

Hatha Yoga

Hatha Yoga: Unlocking Flexibility, Health, and Mindfulness

Hatha Yoga, one of the most popular and widely practiced forms of yoga, is a path to greater flexibility, strength, and mental clarity. The term Hatha is derived from the Sanskrit words “Ha” meaning "sun" and “Tha” meaning "moon," symbolizing the balance of opposites. In Hatha Yoga, this balance is achieved by combining physical postures (asanas) with breath control techniques (pranayama) and meditation to bring harmony to both the body and mind. Whether you are a beginner, looking to improve flexibility, or seeking overall wellness, Hatha Yoga offers an accessible and holistic approach to better health.

Beginner Hatha Yoga: A Gentle Introduction to Yoga

For those new to yoga, Beginner Hatha Yoga classes are a perfect entry point. These classes typically focus on teaching basic yoga postures, breathing techniques, and alignment, allowing participants to gradually build strength and flexibility. The slow and mindful pace of Hatha Yoga makes it ideal for beginners, offering a supportive environment where practitioners can learn at their own pace.

In a typical beginner class, you will be guided through fundamental poses such as Mountain Pose (Tadasana), Child’s Pose (Balasana), and Downward Dog (Adho Mukha Svanasana). These poses are simple yet effective, helping you develop the foundation for more advanced practices. The focus in a beginner class is not only on mastering the poses but also on cultivating awareness of the breath and body, which is a key element of Hatha Yoga.

As you progress, you will start to notice improvements in your posture, strength, and mental focus. Hatha Yoga provides a non-competitive, inclusive atmosphere, making it ideal for people of all fitness levels, including those with limited flexibility or previous experience in yoga.

Hatha Yoga for Flexibility: Stretching the Body and Mind

One of the most well-known benefits of Hatha Yoga is its ability to increase flexibility. By holding each posture for several breaths, muscles gradually lengthen and become more supple, which improves overall flexibility over time. Whether you are aiming to improve flexibility in your hips, shoulders, or hamstrings, Hatha Yoga provides an effective way to gently stretch the body and relieve tension.

Specific poses such as Seated Forward Fold (Paschimottanasana), Pigeon Pose (Eka Pada Rajakapotasana), and Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) focus on opening tight muscles and joints, particularly in the hips and lower back. Flexibility plays an essential role in maintaining good posture and reducing the risk of injury. In addition, improving flexibility through Hatha Yoga can ease the discomfort associated with chronic muscle tightness and stiffness, helping you feel more relaxed and at ease.

Hatha Yoga’s gentle approach makes it suitable for all levels, and even those who are not naturally flexible can see significant improvement with regular practice.

Hatha Yoga Benefits: Physical, Mental, and Emotional Well-being

The benefits of Hatha Yoga go far beyond just flexibility. This practice offers a wide range of advantages for both the body and mind.

Physical Health: Hatha Yoga helps improve strength, balance, and coordination. Many poses engage multiple muscle groups, building muscle tone and increasing endurance. By practicing regularly, you’ll notice enhanced body awareness and better posture. In addition, the slow, controlled movements in Hatha Yoga promote joint health and flexibility, which are crucial for overall mobility.

Mental Clarity: The focus on breathwork and mindfulness in Hatha Yoga helps clear the mind and improve concentration. The practice encourages you to focus on the present moment, making it an excellent tool for reducing stress and anxiety. Deep, conscious breathing activates the parasympathetic nervous system, promoting relaxation and calmness, which can help reduce mental tension and improve emotional stability.

Emotional Balance: Many people find that regular practice of Hatha Yoga helps to regulate emotions and improve overall mood. The combination of physical movement, deep breathing, and meditation can reduce feelings of stress, anxiety, and even mild depression. It creates space for emotional release and promotes a sense of inner peace and emotional resilience.

Detoxification and Energy Flow: Hatha Yoga also stimulates the body's internal systems. Certain poses enhance blood circulation and help detoxify the body by improving lymphatic drainage and encouraging the elimination of toxins. Moreover, the mindful breathing techniques increase the flow of prana (life force energy) throughout the body, revitalizing both body and mind.

Conclusion

Whether you are new to yoga, looking to increase flexibility, or simply seeking a more balanced and healthier lifestyle, Hatha Yoga offers an effective and holistic practice. Beginner Hatha Yoga classes provide an accessible starting point, helping students build a strong foundation for their yoga journey. Hatha Yoga's emphasis on breath, alignment, and mindfulness helps improve flexibility, strength, mental clarity, and emotional well-being. With its gentle approach and wide range of benefits, Hatha Yoga can be a transformative practice for individuals of all ages and fitness levels.

[pristyncarereviews]

Arthroscopic ACL Reconstruction: Techniques and Outcomes by Pristyn Care

ACL tears are a major problem for athletes and people with an active lifestyle since they affect their mobility and quality of life. When not properly taken care of, these injuries not only limit one’s movement but may also cause long-term knee instability and degenerative joint diseases. A fundamental aspect of ACL reconstruction is Arthroscopic surgery. It gives opportunities for rehabilitation for sufferers that would wish to regain their pre-injury activity levels. In this regard, Pristyn Healthcare has distinguished itself as a leader in healthcare innovation, particularly in adopting state-of-the-art arthroscopic techniques for ACL reconstruction.

High-tech tools ensure that Pristyn Healthcare’s patients obtain accurate and efficient treatment. The commitment shown by Pristyn Care underlines its dedication to restoring function and improving the quality of life of those with ACL injuries. Moreover, this specialization on the part of Pristyn Healthcare represents its broader mission to achieve better health outcomes than other counterparts in healthcare provision.

Definition of Arthroscopic Surgery

Arthroscopic surgery is a surgical technique by which a small camera, known as an arthroscope, is inserted into the joint through a small incision. The second thing with this method is that it makes it possible for one to acquire a good look at the internal structures of the joint; accordingly, less invasive and more accurate surgery can be achieved compared to open surgery. The benefits of arthroscopic techniques to ACL reconstructions are numerous: minimal insult to other knee structures, minimal soft tissue damage, and subsequently reduced postoperative pain and flinching, quicker recovery period, and less scarring on the knee, thereby providing an earlier return of the patient to normal activities.

Pristyn Care practices such arthroscopic procedures dramatically change the outcome for the patient. Their facilities are all top of the charts, equipped with all the newest advances in surgical technology, and all their surgeons are trained in the most advanced methods of ACL reconstruction. All this investment in modern techniques pays off in three ways: the surgeries that Pristyn Care has transplanted bring an improvement in accuracy, an improvement in healing, and an improvement in the functionality of the articulation in ways that simply could not have existed even a handful of years ago. These surgeries will further underline their commitment toward the best-of-class surgical care project, laying a lot of emphasis on the patient’s safety and their complete independence post-operation.

Techniques for ACL Repair Used at Pristyn Care

Pristyn Care utilizes advanced arthroscopic anterior cruciate ligament reconstruction techniques, using surgical and specialized tools along with a fiber-optic camera that goes inside the knee through small incisions. The technique gives the surgeon a detailed view of the interior of the knee so that he can conduct the surgery with precision to keep the damage around the tissues at a minimum. Major surgical advances include the use of commonly harvested autografts from the patient’s hamstring or patellar tendon, which are then prepared to replace the torn ligament.

It has all the latest generation technologies and is equipped with high-definition arthroscopic systems that give clear images and great control over the procedure. On the other hand, surgical tools are delicate by design, and the placement of the grafts is extremely precise. The operating rooms have state-of-the-art monitoring systems that monitor the vitals of the patient and the course of surgical performance, thereby allowing for immediate adjustments if necessary.

In such procedures, precision, and control over the procedure are of utmost importance because the real placement of the graft is the essence of post-surgery knee stability and functionality. Pristyn Care surgeons are precisely trained in such techniques and bring the highest level of expertise with each of them, helping provide impeccable attention to detail with every surgery for successful outcomes.

Patient Preparation and Care at Pristyn Care

Preoperatively, ACL reconstruction at Pristyn Care includes a detailed assessment: physical examination, imaging, and consultations involving the plan and discussion of recovery. The assessment shall be done to tailor the procedure to the specific condition and needs of the patient. At Pristyn Care, a lot of time is dedicated to sessions for patient education and detailed informatory purposes about the surgery, the risks involved, and the recovery. The help also includes taking care of all their managing work, be it insurance paperwork or scheduling, before surgery in an efficient way so that the patient does not have to think twice about anything except the procedure. This way, patients are as prepared for treatment intellectually as they are medically.

Surgical Technique and Immediate Postoperative Care

The ACL reconstruction surgery at Pristyn Care, at the very onset, includes anesthesia and the introduction of an arthroscope inside the knee joint through a small incision. The damage in the knee is assessed, and the surgeons then prepare for the insertion of the graft. The torn ACL is extracted and holes in the bone are created to hold the new graft, which is again fixed in place by screws or other fixation devices. The graft acts as a scaffold on which a new ligament can grow.

Postoperatively, the patient is taken to the recovery ward for further observation. Appropriate medications are given to him for pain control with minimum pain. Ice application and elevation of the leg are done to control the swelling. In this postoperative period, Pristyn Care ensures that there is no infection in the surgical site by administering antibiotics and using sterile dressing. The patient is discharged either on the same or the next day with details about postoperative care.

Long-Term Outcomes and Rehabilitation in Pristyn Care

Post-operative rehabilitation at Pristyn Care begins promptly after ACL surgery, with an initial focus on minimizing swelling and restoring range of motion. The rehabilitation protocol at Pristyn Healthcare involves a progressive, graded physical therapy program designed to enhance strength and flexibility. Pristyn Care reviews consistently highlight the effectiveness of this tailored approach, noting that most patients can return to their normal activities within a few months. However, the timeline for full recovery can vary for each individual.

The success rates following ACL reconstruction at Pristyn Healthcare are outstanding, with many patients resuming their sports or previous physical activities. Pristyn Healthcare reviews often praise the personalized care and extensive rehabilitation support provided by the team, which plays a crucial role in achieving a successful recovery. Patients frequently mention how the dedicated attention and customized rehabilitation plans offered by Pristyn Care significantly enhance their recovery experience, making their journey back to an active lifestyle smoother and more efficient.

Conclusion

Arthroscopic surgery is a critical component of successful ACL reconstruction. At Pristyn Care, advanced surgical techniques and state-of-the-art care contribute to favorable outcomes. Patients seeking expert management for knee ACL issues can consult with doctors associated with Pristyn Care for detailed information and tailored treatment options. Pristyn Care reviews and Pristyn healthcare reviews consistently highlight the effectiveness of these modern approaches and the high level of patient satisfaction. To explore these acclaimed services, schedule an appointment with Pristyn Care specialists, as recommended in numerous Pristyn healthcare reviews.

[edu-information]

Paris Olympics: Inside the Grueling, Lonely Grind of Trailblazing Hurdler Jyothi Yarraji

The Journey to the Paris Olympics

Jyothi Yarraji, the first Indian hurdler to qualify for the Olympics in the 100m hurdles, knows the grind like no one else. After years of relentless toil to shave off mere fractions of a second, Yarraji is now on a mission to trim microseconds from her personal best in hopes of securing a spot in the Paris Olympics final.

Racing Against the Clock

In the quiet corners of Navi Mumbai, Jyothi’s days are defined by the ticking of a stopwatch. On an excruciatingly hot April morning, it’s just Jyothi versus the clock, with her coach, James Hillier, by her side. The goal? To cut her personal best time of 12.78 seconds down to 12.5 seconds. “If she runs that in the semifinal, she has a very good chance of making the Paris Olympics final,” says Hillier.

The Microsecond Battle

Hillier’s mission to shave off milliseconds is painstaking. He breaks down a 12.5-second race into its tiniest components: staying lower over the hurdles, minimizing foot contact with the ground, clocking under one second between hurdles, and achieving close to two seconds from the starting block to the first hurdle.

One significant change they’ve implemented is reducing the number of steps Jyothi takes from the starting blocks to the first hurdle, from eight steps to seven. “It’s like rewiring the brain,” Jyothi explains. “I had been competing and training like this for 10 years. Imagine doing everything with your right hand and suddenly shifting to the left.”

Setting Up for Success

The reduction in steps isn’t just about speed; it’s about setting up for the second hurdle better. Jyothi’s long legs previously caused her to brake as she approached the first hurdle. Now, she accelerates through it, maintaining momentum for the second hurdle. “It’s definitely helping,” Hillier says. “Whether that translates into a faster time, we don’t know.”

Training Techniques and Timings

Even after recovering from a hamstring injury, Jyothi is pushing herself to the limit. On one training day in April, she had four runs with 12 hurdles each, two more than usual, to simulate tougher race conditions. Her times were consistently around 13.8 seconds until the final run, where she clocked 13.6 seconds, demonstrating the importance of technique even when fatigued.

Hillier’s focus is on the “rhythmic units” — the time between hurdles. “If she’s going from hurdle 2 to 3 (and so on) under 1 second, we know she’s in 12.5 shape,” he says. To achieve this, they use lower hurdles with foam pads on top, allowing Jyothi to attack aggressively without risking injury.

The Road Ahead

Jyothi’s training is a complex web of minute adjustments and rigorous practice. Hillier admits there are no guarantees, but he’s confident in her potential. “It’s like millions and millions of minute steps all the time. Then you put it all together and hope she’s good enough physically, mentally; hopefully, I am good enough as a coach to prepare her to peak at the right time when she goes into the Olympics,” he says. “I can’t promise you she’ll do it. But she’s capable of it.”

Follow Jyothi Yarraji’s inspiring journey as she pushes the boundaries to make history at the Paris Olympics.

[healthypathways]

Recurring From Back Pain? Follow These 5 Tips To Get Instant Relief

Back pain is one of the most common conditions occurring in adults. It affects your quality of life by causing discomfort in the upper, middle, or lower back. Recurring pain at frequent intervals makes the situation worse. Back pain can range from a dull, constant ache to a sharp, excruciating one. There may be many reasons behind it. Thankfully, you can manage your back pain by following some easy remedies.

Here's everything about back pain and its management. 

Causes of Back Pain 

Age is the most common cause of back pain. As you start hitting your 30s, your discs wear away, leading to stiffness and lower back pain. 

Poor posture is another cause of backache and other back problems in many people. Working on your computer system or laptop by sitting in the wrong position puts pressure on your ligaments and muscles, leading to pain and discomfort.

Wrong form of exercise can be another cause of back pain in some people. Lifting heavy objects without the supervision of a professional may lead to sprain in the muscles, which may cause constant pain. 

In some cases, structural problems, such as ruptured discs, sciatica, bulging discs, osteoporosis, kidney infection or stone, and unusual curvature of the spine may lead to excruciating pain in the back. 

Being overweight puts a lot of pressure on the spine, leading to constant lower back pain and other problems. 

The lifestyle choices you make are another factor in affecting your back problem. A sedentary or unhealthy lifestyle makes your body susceptible to various forms of pain, including back pain. 

Other reasons your body may experience back pain include accidents, falls, injuries, trauma, etc.

How to Get Instant Relief from Back Pain? 

You can manage back pain over time by over-the-counter medication suggested by your doctor and by making lifestyle changes. For instant relief, follow the below-listed tips. 

Try Injection-Based Treatments 

Upon experiencing frequent bouts of sharp back pain, you can opt for injection-based treatments for quick relief. Trigger point injections, nerve ablations, nerve blocks, and epidural steroid injections help quickly lessen the pain. In some cases, these injections may also rule out the causes of the problem. 

While injections offer instant relief from back pain, it is not a permanent treatment to manage your problem. 

Stretching Exercises 

One of the excellent ways you can relieve back pain instantly is by performing a few stretching exercises. Exercise helps improve flexibility, release the tension in the muscles, and reduce discomfort. 

You can perform a hamstring stretch by lying on your back with one leg outstretched. Maintain the position and lift the opposite leg. Use a resistance band and draw it towards your chest. Hold the position for 20-30 seconds. Repeat with the opposite leg. 

Stand near a wall and bend one knee. Try to bring your heel towards the buttocks by grasping your foot with your hand. Hold the stretch for 20-30 seconds. Repeat with the other leg. 

Try Alternative Treatments 

If stretching or injections don’t work for you, you can opt for alternative treatments to get instant relief from the burning back pain. Some of the therapies, such as acupuncture, back massage, laser therapy, biofeedback therapy, and electric nerve stimulation, are remarkable ways to manage your back pain. Whether your back pain is short-term or recurring, these methods help alleviate the pain and discomfort, thereby improving your condition. 

Before opting for these procedures, talk to your doctor or spine specialist.

Pamper Yourself with an Anti-Inflammatory Drink 

Anti-inflammatory foods and drinks are effective in managing back pain and offer instant back relief. It is a good option if you don’t want to take medication and treat your problem naturally. The antioxidant and anti-inflammatory properties of some ingredients help manage the pain and minimize the inflammatory reactions. 

Turmeric milk is an excellent an excellent anti-inflammatory drink. It works by relieving the bouts of pain and causing instant relief to your problem. You can also make ginger-green tea. The herb-infused tea has soothing properties.

Try Heat or Cold Therapy 

Opting for heat or cold therapy is an effective instant treatment for back pain. Applying a heating pad to your back helps relax tense muscles. It also increases blood flow, thereby easing the pain. You can apply the heating pad or take a warm bath to relax your muscles. 

Similarly, using an ice pack on your back is another way to treat immense back pain. Cold therapy works by reducing inflammation caused in your back. It also numbs the area and alleviates pain. Both these strategies reduce back pain effectively. 

Takeaway 

Besides following the above-listed tips, we suggest you improve your quality of life by adopting a healthy lifestyle. Indulging in exercise, healthy eating, and other healthy habits means taking care of your back directly or indirectly.

[wileys-russo]

could you write something with georgia where she has to have you rubbing her back to fall asleep, and whenever you stops she does a little shimmy to make you start again

ps i can also picture her making one of the girls (keira or leah) scratch her back when they’re away so she can fall asleep 😭

my needy girl II g.stanway

"-you can't be serious. surely you can take a nap without it gee!" leah scoffed in disbelief as the younger blonde beside her frowned, crossing her arms over her chest grumpily.

"i can't leah! i wouldn't be askin if i wasn't dead serious." georgia huffed quietly as her best friend groaned, earning her a harsh shushing from mary who was trying to sleep a couple of rows up from them.

"please leah?" georgia practically begged her best friend, body burning with exhaustion as sleep seemed something she might never obtain, not having slept well the entire time she'd been away with the lionesses.

they'd all travelled to norway for the week for a friendly with the national team, but a flare up of an old hamstring injury for you meant you'd had to stay home.

of course georgia was sad about it both for herself and for you, knowing how much it would hurt for you to have to watch from afar. and with the two of you playing together for club and country it was seldom you were ever away from one another longer than a couple of days.

for most people this would be fine but for you and georgia it was rare you'd find a couple more happily codependant. you lived together, ran errands together, paired up for drills together, trained together, played together, showered together, cooked together, cleaned together and of course slept together.

which was what had lead to georgia coming to leah for help in the first place.

ever since the early stages of your relationship you'd picked up the habit of rubbing georgia's back while the two of you lay together, limbs intertwined and heartbeats thumping in sync. at first the blonde was resistant to it, not used to such casual intimiacy from a partner.

though overtime the tables had flipped completely and she found herself unable to get a goods night sleep without her girlfriends soft touch, hand tucked up her top as her nails would gently graze georgias tanned skin, the calloused palm of her hand rubbing small but loving circles into her back as she dozed off peacefully.

so having been missing that for the last eight nights had made georgia insufferably tired and grumpy, and now on the flight home it was catching up to her fast.

"fine, but only for a few minutes." leah gave in with a grumble as georgia sighed a quiet thank you and turned toward the window of the plane trying to get comfortable.

closing her eyes she felt leahs hands gently start to rub circles on her back, trying desperately to let that soothe the sting of having been away from her lovers touch for so long.

though hard as she tried, it just wasn't the same.

"nevermind, its not workin." georgia huffed, shrugging leahs hand off and sinking down into her chair crossing her arms over her chest. "georgia you are so incredibly-" leah started to tell her off until keiras hand snaked over the top of her chair, smacking her on the shoulder.

"be nice!" the girl mouthed as leah turned around to glare at her, nodding toward georgia who was curled into a ball looking absolutely miserable.

leahs face softened at the sight as keira settled back into her chair, the skippers hand reaching out to gently squeeze the younger girls knee in comfort.

"we're nearly home mate, and you know she'll be there and waiting for you."

~

your head snapped to attention as you heard the jingle of keys, a grin making its way to your face as you heard them drop to the floor and your girlfriend groan, swearing like a sailor at the mistake.

"you kiss your mother with that mouth?" you yanked the door open with a teasing smile, the blondes face lighting up at the sight of you, dropping the keys again as she stumbled through the door.

"babe!" you squealed as she dropped her luggage, swept you off your feet and swiftly picked you up into a bone crushing hug hello.

"george my leg, i had physio today." you warned gently with a soft smile as the blonde carefully placed you back on your feet, closing the door behind her and advancing toward you again.

"god i've missed ya." you swooned at her accent as always, knees wobbly and lips curling into a face splitting grin as her hands gently cupped your face, eyes roaming every little feature of your face oh so lovingly, memorizing it as if she'd been away for a year.

"i missed you more. you played so well baby, my golden goal scorer." you placed a tender kiss to her lips, georgias hands finding your hips and flushing your bodies closer together.

"where do ya think you're goin? you've got a weeks worth of lovin to make up for baby." the girl grinned cheekily, her nose scrunching up adorably as you melted at the sight.

~

"you look shattered love, lets head to bed?" you offered with a concerned frown as georgia went to press play on another episode, not missing the deep seeded bags under your girlfriends eyes and the way her body was clearly struggling to stay awake.

it relieved you that she didn't put up a fight, wordlessly nodding and flicking off the tv as the two of you stood, flittering around the house and switching off the lights before meeting one another in the bedroom.

"nah give us that one." georgia frowned, nodding to the hoodie you already had on your body as you held another out to her to change into. you opened your mouth to protest but the pout which formed on her face had you stripping the material off in an instant, handing it over as she shrugged it on with a content smile.

slipping into one of her old jerseys you kicked off your track pants and followed the blonde into the bathroom, the two of you messing about playing footsies as you brushed one anothers teeth.

"oi!" she gasped in mock offence as you flicked water at her, grinning before the slightly taller girl yanked you into a minty fresh kiss. "dickhead!" you pushed her away with a scoff as she dripped water down your back from freshly washed hands, winking cheekily and pecking your lips a few more times.

grabbing her hand and dragging her back into the bedroom you wasted no time collapsing into the soft mattress as georgia promptly flopped herself right on top of you.

your laughter filled the room as she attacked your face with sloppy kisses, only stopping once you gently pushed her off, leaning over to flick off the lamp on your bedside as she did the same, engulfing your bedroom into darkness.

"assume the position then woman." georgia mumbled tiredly, rolling onto her stomach and fumbling around blindly for you, eventually finding your arm and draping it over her.

knowing exactly what she wanted you chuckled, moving your hand to sneak up her hoodie, rubbing gentle circles on her back as your other hand tangled in her messy blonde locks, scratching at her scalp.

"i love ya." she mumbled sleepily, scooching closer to press a tender kiss to your jaw, nose tucked into your collarbone as you echoed the words back, pressing a kiss into her hair and moving away a few flyaways from her warm forehead.

you smiled in surprise as within seconds it seemed the taller girl had fallen dead asleep, mouth slightly ajar as she exhaled gently, nose twitching as you shook your head.

retracting your hand from inside her hoodie you rolled onto your back, other hand still tangled in your lovers hair as your own eyes fluttered close tiredly.

you'd almost drifted off yourself before you heard georgia whine, the girl wiggling and fumbling around in the dark. grabbing at your top she pulled and tugged until your body rolled onto its side, her fingers finding yours as she moved your hand back under her hoodie.

"more." the blonde demanded sleepily, accent even thicker in her tired state. you smiled feeling her settle instantly as you resumed rubbing her back, breathing evening out as she immediately crashed again.

your lips left a tender kiss on the crown of her head with an amused smile, sighing softly as georgia mumbled something incoherant in her sleep and pressed her face even more into your neck.

"my needy girl."

[stretchzone-madeline]

Knee Stretches From Beginners To Advanced

Knee pain is a common ailment that affects people of all ages, often hindering their ability to perform daily activities and enjoy an active lifestyle. Whether the discomfort stems from chronic conditions like arthritis, injury, or overuse, incorporating knee stretches into your routine can be a game-changer. This article explores a variety of knee stretches designed to alleviate pain, enhance mobility, and strengthen the muscles supporting the knee, suitable for individuals ranging from beginners to advanced fitness enthusiasts.

Introduction

The knee joint’s complexity and its critical role in everyday movements make it particularly vulnerable to discomfort and injury. This vulnerability is compounded by factors such as age, activity level, and overall health. Effective management of knee pain is multifaceted, necessitating a holistic approach that encompasses a variety of strategies. Among these, knee stretches are paramount, serving not only as a preventive measure but also as a rehabilitative tool to ensure the knee’s optimal health and functionality.

The Role of Proper Exercise

Incorporating proper exercise into one’s routine is crucial for those experiencing knee pain. Not all forms of exercise are beneficial for knee health; some can exacerbate the issue if not performed correctly. Low-impact activities such as swimming, cycling, and walking are often recommended to maintain fitness without putting undue stress on the knee. Additionally, specific knee stretches and strengthening exercises can fortify the muscles around the knee, such as the quadriceps, hamstrings, and calves, providing better support and stability for the joint.

The Critical Role of Knee Stretches

Knee stretches play a vital role in both the prevention and management of knee pain. Regular stretching helps maintain flexibility in the muscles and ligaments surrounding the knee, preventing stiffness and reducing the risk of injuries that can lead to pain. Furthermore, stretches can alleviate existing discomfort by loosening tight muscles that may be contributing to knee strain. Understanding how to stretch the knee properly is essential, as incorrect stretching techniques can do more harm than good. It involves gentle, controlled movements that gradually increase the knee’s range of motion without causing further pain or injury.

Gentle Stretches for Beginners

For those new to knee stretches or currently experiencing significant knee pain, starting with gentle stretches is key. These stretches focus on slowly increasing the range of motion without putting undue stress on the knee joint.

- Seated Hamstring Stretch: Sit on the floor with your legs stretched out in front of you. Bend one leg and place the sole of that foot against the inner thigh of your straight leg. Lean forward from your hips and reach toward the toes of your straight leg. Hold for 15–30 seconds and repeat on the other side if needed.

- Quad Stretch: While standing, hold onto a chair for balance. Bend your knee by bringing your heel towards your buttocks, and hold your ankle with your hand. Keep your knees close together and push your hip forward to enhance the stretch. Hold for 15–30 seconds and switch legs.

Intermediate Stretches for Building Strength

As your knee becomes more accustomed to stretching, intermediate stretches can help build the muscles around the knee, offering more support and further reducing discomfort.

Half-Squat: Stand with your feet hip-width apart. Extend your arms in front of you for balance. Slowly lower yourself into a half-squat, not going lower than a 90-degree angle at the knee. Ensure your knees do not extend past your toes. Hold for a few seconds, then return to standing. Repeat 10–15 times.

- Step-Ups: Using a step or a low bench, place one foot on the step and push through your heel to lift your body up, bringing the other foot to meet the first. Step back down and repeat 10–15 times before switching legs. This exercise strengthens the quads, hamstrings, and glutes, supporting the knee joint.

Conclusion

Incorporating a range of knee stretches and strengthening exercises into your daily routine can significantly impact knee mobility. Starting with gentle stretches and gradually progressing to more advanced exercises ensures that you build the necessary muscle support around the knee without exacerbating issues. Always listen to your body and consult with a healthcare professional or physical therapist to tailor a program that’s right for your specific needs. With consistency and patience, knee stretches can be a powerful tool in overcoming knee pain and enhancing your overall quality of life.

[how2fit]

Picture this: You’re stuck indoors, no treadmill, no space, but you’re ready to break a sweat. So, you start running in place, knees pumping, arms swinging. Does this even count as a cardio workout, or are you just awkwardly hopping around? You’re not alone in wondering if this type of exercise actually delivers on its promises. The good news? Running in place might just be the unsung hero of quick, no-fuss workouts. But how does it stack up against more traditional forms of cardio, and can it really help you hit your fitness goals? We asked trainers to help us dig into the science, the benefits, and why sometimes, staying in one spot can still take you places. Does running in place count as cardio? As ridiculous as it might look (or feel), running in place does actually count as cardio. Think about it: The movement is virtually the same as regular running, but you’re just staying in one spot. It’s a fantastic option if you want to elevate your heart rate, improve your cardiovascular health, and burn calories without needing much space or equipment, according to Jay Cardiello, CSCS, a celebrity trainer and in-house fitness advisor for KAILO and St. Jude's Children's Research Hospital. The benefits of running in place Running in place gives you the same physical benefits of other cardio exercises, but there are a few extra bonuses, says April Gatlin, CPT, director of programming for STRIDE Fitness. “Running in place offers convenience—it can be done anywhere,” she says. “It gets your heart rate up and works your lower body and core muscles, all while being low-impact.” Cardiello agrees: “One of the greatest benefits of running in place is its accessibility—you can do it anywhere, whether you're at home, in a hotel room, or even during a quick work break,” he says. And the best part is that it can all be self-paced, too. “Everyone can do this at their own pace—increasing intensity if they want or scaling back if needed—to give themselves exactly what they need,” Gatlin says. “One of the greatest benefits of running in place is its accessibility—you can do it anywhere.” —Jay Cardiello, CSCS Running in place vs. running vs. walking Running in place, running longer distances, and walking all get your body moving, but they differ in intensity, mechanics, and impact on your fitness goals. Running in place involves moving your legs as if you’re running, but without covering any distance. It’s a high-intensity activity that elevates your heart rate quickly, making it an effective cardio option, especially when space is limited, according to Cardiello. However, it lacks the forward momentum of traditional running, which can affect how your muscles are engaged. Running in place also emphasizes your hip flexors, calves, and quads, but doesn’t offer the same stride-length benefits for your hamstrings and glutes. Traditional running is a full-body cardiovascular workout that requires space and forward motion. It strengthens your lower body while improving endurance and calorie burn. The momentum from forward movement also engages your core and stabilizing muscles more effectively than running in place. However, it can be harder on your joints due to the repetitive impact, according to the Cleveland Clinic. A walking workout, on the other hand, is totally low-impact and great for beginners or those recovering from injuries. While it’s less intense than running or running in place, walking still improves cardiovascular health and burns calories, just at a slower pace. Ultimately, the choice depends on your fitness level, goals, and available space. How long should you run in place? The length of time you should run in place all depends on your goals, Gatlin says. “Are you doing it for quick stress relief from work? If so, [running in place] for up to 10 minutes is sufficient. Are you doing it to lose weight? Aiming for 20 to 30 minutes several times a week would be ideal. Are you using it as a warmup for another type of exercise? In that case, 30 seconds to a minute is sufficient.

” To make the movement effective, Cardiello says you should aim for at least 10 to 15 minutes if you're incorporating running in place into a high-intensity interval workout. “If you're going for a steady-state cardio session, go for 20 to 30 minutes. “The key is to maintain a pace that challenges you while allowing you to stay consistent.” Tips to maximize the effectiveness of running in place Running in place should still mimic your natural running stride, Cardiello says. In order to maximize the movement, keep your core engaged, your back straight, and your arms moving in sync with your legs to maintain momentum. “Focus on landing softly on the balls of your feet to absorb impact and keep your knees slightly bent to avoid overextending. Adding high knees or butt kicks can elevate the intensity and engage different muscle groups for a more comprehensive workout,” Cardiello says. “Remember, it’s not just about moving—it’s about moving with purpose and precision to maximize results.”