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Physical Health and Fitness
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Physical Health and Fitness
Discover reliable and effective content on how to improve your physical fitness. Ask professionals about any doubts you have. It’s tough to navigate all the information out there, so we’re here to distil the science.
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  2. Hi Rachel. It is important not to exert yourself by carrying heavy loads or vigorous activities. You can try rest your back by lying down or standing up. Avoid prolonged sitting as the pressure on the back is greater when you sit. You can try lie on a warm compress to try alleviate the back pain. 

    Withholding medications and surgery, you might want consider pick up swimming as that will help strengthen your back muscles too. Hope this helps!
    Dr. Yan Y T
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  6. Dear @jaey  I totally feel you! I have never managed to make time to exercise while I was in training to be a specialist. Now ironically, even though I'm busier with a young family, a private practice, and other professional work- I find that I need to MAKE time, to maintain some minimal fitness s I enter middle age.

    Most healthcare organisations advise, 30 minutes of moderate exercise 5 days a week.

    I think the challenge is how to fit that into a daily schedule. May I list down some ideas for you to consider? Examples-

    1. Walk down and walk up flights of stairs (as many as you can tolerate) daily
    2. Walk more- eg from MRT to office, from office to buy lunch
    3. At the desk: stand up and stretch every hour or so, try doing 10 squats as well
    4. At home, can do 10-20 burpees before dinner

    Whatever you choose, start slow, and slowly build up as you gain more confidence. All the best in your fitness journey!

    Dr. Tan Y S .
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  8. Hi @jeryzzz,
    Thank you for your question! The pain must be very worrying for you. Firstly, carpal tunnel syndrome is a clinical diagnosis which is made after a clinical evaluation by a doctor. If the pain is severe and affecting your function, we would recommend that you consult a physician as soon as possible.

    Carpal tunnel can be caused by repetitive strain on your wrist, causing compression on a nerve known as the median nerve. In diagnosing carpal tunnel syndrome, the distribution of pain and numbness, as well as the type of hand actions that are restricted/ weak are important clues in determining if the problem is really caused by the median nerve.

    Other conditions to rule out includes nerve root compression from your neck, causing a shooting pain down your arm to your neck.

    Given the severity of the pain and its impact on your function, we recommend that you consult a doctor as soon as you can to confirm the cause of the problem, so that you can be referred to receive the management you need.
    During your consultation, as mentioned above, do note the distribution of the pain, types of actions that are limited, as well as exacerbating factors of the pain and provide these information to your doctor as it may assist him/her in getting a clearer clinical picture.

    We hope this helps, and all the best!
    Dr. Bryan K
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  10. Hi @genevieve! You are not alone! Up to 30% of the adult population have flat feet, or what is known as pes planus. It is basically a loss in the medial arch of the foot.

    As the foot is everted (turned outwards) due to the loss of arch support, this can cause a whole host of problems from the misalignment of your kinetic chain in movements such as squatting, or landing
    from jumps.

    Physiotherapy may potentially improve your flatfoot, and increase your capacity for exercise with less pain. To do so, you’d have to strengthen the muscles involved in maintaining the arch of your foot, which may include a muscle called the tibialis posterior, as well as the intrinsic muscles in your foot. Do check out this video by AthleanX, which provides a great explanation of how flat feet affects your workouts, and some exercises you can do to strengthen the relevant muscles. (​https://www.youtube.com/watch?v=U2BFe od_JMk​)

    Orthotics which provide adequate arch support can also be helpful in alleviating symptoms of pain. Thus, do take special care when choosing shoes to use for your exercise. You may wish to consult a podiatrist if you would like more advice on suitable orthotics to use.

    Lastly, if your symptoms do not improve with conservative management, causing it to affect your lifestyle severely, you may wish to consult an orthopedic doctor and possibly explore other treatment options like surgery. Hope this helps!
    Dr. Bryan K
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  12. Dear Kurtlockman. The clicking sound that you described is crepitus. Not all joint crepitus is related to underlying disease. However if the crepitus is associated with pain or swelling, it can be suggestive of joint damage. Hope this helps.
    Dr. Yan Y T
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  14. Hi Tofu_Biscuit. Thank you for your question. You might wish to consider increase the intensity and frequency of your weights training progressively. You might wish to reduce carbohydrate intake and increase your protein intake as these are building blocks for muscles. Hope this helps.
    Dr. Yan Y T