| How to Keep Your Knees from Popping and Cracking Posted: 27 Apr 2018 01:00 AM PDT Popping and cracking in your knees is generally not something to worry about. It's often caused by the cartilage on your knee becoming rough and grinding together.[1] However, this roughness and grinding could lead to a loss of cartilage in your knee, which can lead the onset of osteoarthritis.[2] If you're worried about new sounds your knees are making, go see a doctor. Otherwise, take steps to help your knees, such as giving your knees a break by maintaining a healthy lifestyle, strengthening your leg muscles, and keeping an eye out for worsening knee problems. EditStretching and Strengthening Your Legs - Use calf releases to lengthen muscles. To perform this exercise, sit on the floor. Place a tennis ball under one calf. Put your other leg on top of the first leg. Roll your calf up and down on the tennis ball. If you hit a tight spot, wiggle your foot up and down for about half a minute.[3]
- This exercise helps stretch out your calf muscles. If these muscles are tight, they can put pressure on your knee, possibly pulling the kneecap out of alignment.
- Try this exercise 6 times a week.
- Work on tender spots in your IT band to stretch the ligament. While on your side, place a foam roller under your thigh. Roll your leg up and down on it from the hip to the knee. If you hit a sore spot, spend extra time using the foam roller on that spot.[4]
- This ligament stretches from your thigh to your shin. Sometimes, it has tight spots that tug on your knee, putting pressure on it.
- Work on rolling out spots for 30 seconds to 2 minutes at least 6 times a week.
- Try a hip flexor release to stretch your hip muscles. Tape 2 tennis balls together to make a larger roller. Lay face down on the floor, and put the roller under your hip just below the hip bone. Lean into the balls as much as you can, and lift that calf off the ground, creating a 90-degree angle with your leg. Swing your leg side to side for 30 seconds or so.[5]
- The hip muscles also work to keep the knee properly aligned. If they are out of whack, it can cause problems with your knee.
- Try quadriceps sets to strengthen the quadriceps muscles. Sit on the floor with your legs out in front of you. Tighten your quadriceps muscles, using your hand to check they're tight. Hold for 8 seconds and then release for 2.[6]
- The quadriceps are the muscles at the front of your thigh, and making these muscles stronger can help prevent further knee problems.
- Work up to repetitions of 30.
- Aim for 2-3 days a week of strength training.[7]
- Do straight-leg raises to work your quadriceps. Lay on you back on the floor. Have one leg out flat in front of you and the other bent at the knee. Tighten your quadriceps, and tilt the leg flat on the ground outward a little. Lift the flat leg off the floor about , then lower it back down.[8]
- Begin with 2-3 repetitions and move up to 10-12.[9]
- Work on wall squats to make your quadriceps stronger. Stand with your back up against the wall. Your feet should be from the wall. Using the friction of the wall, lower yourself down until you're in a sitting position. If you can't go that far, don't force it. Stay in this position for 20 seconds.[10]
- Swim regularly to make your quadriceps stronger. Swimming is a great way to strengthen these muscles, taking pressure off your knee, so try to incorporate swimming into your exercise routine. Aim for 30 to 45 minutes 3 to 5 days a week.[11]
- Exercise by walking on level ground. Walking is a great way to strengthen your quad muscles. However, if you're beginning to develop knee problems, stick to level ground as much as possible, particularly if your problems are structural.[12]
- Try walking in a mall or an indoor walking track.
- Choose walking for one or more of your 3 to 5 exercise days in the week. Walk for 30 to 45 minutes.
- Take your bike out for a ride. Hopping on your bike is another low-impact way to strengthen your quadriceps. Stationary bikes or regular bikes work equally as well, though don't jump into an advanced cycling class if you haven't been exercising. Start slow and steady.[13]
- Add this into your routine by making it one of your 3 to 5 exercise sessions in the week. Aim for 30 to 45 minutes.
EditChecking with Your Doctor - Pay attention to knee pain. If you start having knee pain along with creaking knees, you should have your knees evaluated by a doctor. The pain could be a sign you're developing other conditions, such as osteoarthritis.[14]
- Osteoarthritis gets progressively worse over time, and treatment can help stop the worsening effect. Talk to your doctor about how diet and exercise can help treat osteoarthritis.
- Look for swelling around your knees. Fluid in and around the joint can lead to swelling. Swelling, especially when accompanied by pain, can indicate a knee condition that needs treatment. If you notice swelling in your knees, make an appointment to see your doctor.[15]
- Swelling can be an indicator of osteoarthritis, as well as other conditions.
- Notice stiffness in your knee joints. Stiffness, or having difficulty bending your knees, can also indicate the development of a knee disorder. Specifically, this symptom is common with osteoarthritis and rheumatoid arthritis.[16]
- Check if your knee is hot to to the touch. With some diseases, such as rheumatoid arthritis, your joint will be hot to the touch. You may also notice redness in the area.[17]
- If you notice these symptoms, make an appointment to see your doctor.
- Seek immediate medical care for sudden injuries. If you have a sudden onset of pain or your knee buckles, see a doctor right away. Go to urgent care or the emergency room if you have intense pain, you can't stand on your knee, or you have sudden swelling.[18]
- Also go to urgent care or the emergency room if your limb looks deformed or if you heard a popping sound when you were injured.
- To help with the pain right away, take an NSAID like Ibuprofen.
- Expect a physical exam. The doctor will likely begin with a physical exam. They may feel your knee, for instance, to check if it's swollen. They will also ask you about your recent medical history and why you're coming in for a visit.[19]
- Tell your doctor why you came in: "I've been experiencing new crackling and popping sounds in my knee. I've read they're mostly harmless, but they can also indicate the beginnings of osteoarthritis. I wanted to have my knees checked out just in case."
- Ask your doctor about an X-ray. While having creaky knees isn't an issue by itself, it can sometimes indicate the beginning of osteoarthritis. Ask your doctor if an X-ray is appropriate to check if you're developing this condition.[20]
- The doctor may also request a bone scan, MRI, CAT scan, or biopsy to help diagnose any condition you may have.[21]
- Your doctor may also refer you to a sports medicine specialist to diagnose your condition.
- Expect over-the-counter medications for osteoarthritis. If your doctor does diagnose you with osteoarthritis, you'll start with basic pain medications such as acetaminophen and aspirin. Your doctor might also suggest ibuprofen for inflammation.[22]
- Discuss supplements with your doctor. Some supplements, such Boswellia serrata and avocado-soybean unsaponifiables (ASU), may provide some relief. However, they mainly work with pain, and only limited evidence supports their effectiveness. If you would like to try a supplement, discuss taking one with your doctor.[23]
EditGiving Your Knees a Break - Lose extra weight. Extra weight puts more pressure on your knees, so it can make conditions like osteoarthritis worse. If you're beginning to lose cartilage, losing weight may help slow down the progression of this condition.[24] Work on eating a healthy, balanced diet, including lean proteins, fruits and vegetables, whole grains, and low-fat dairy.
- At mealtime, fill half your plate with fruits and vegetables. About a fourth of your plate should be a palm-sized serving of lean protein. Fill in the rest of your plate with whole grains, and have a helping of low-fat dairy on the side.[25]
- Cut back on sugary drinks and snacks, as they increase your caloric intake without adding much nutrition.
- Try to exercise 30 minutes a day most days of the week.
- Calculate your body mass index (BMI) to help you figure out how much weight you need to lose.
- Wear workout shoes to exercise. When you're doing a higher-impact activity like running or performing aerobic exercises, wear shoes made for exercise. Exercise shoes absorb more of the impact than other shoes, taking pressure off your knees. Make sure to get fitted by a professional at a sporting good store for the most support.[26]
- Stilettos and other high heels can wreak havoc on your knees so avoid them as much as possible.
- Stand up straight and strengthen your core muscles. If you are constantly slumping over, you're putting more pressure on your knees, while standing up straight can take some of the pressure off. To improve your overall posture, work on strengthening your core muscles.[27]
- Use an app to remind you to stand up straight or set reminders for yourself throughout the day.
- Try planks to strengthen your core. Lay face down on the floor with your forearms flat on the ground. Clenching the muscles in your core, push off the floor. Rest on your forearms and toes, making a straight line with your body, and hold it for about 30 seconds.
- Consider taking a yoga or pilates class, which can also strengthen your core.
- Avoid sports that put you at risk for a knee injury. Collision sports, such as hockey and football, and contact sports, such as baseball, soccer, and basketball, put you at a higher risk for a knee injury. If you're at risk for developing knee issues, try to avoid playing these sports.[28]
- Take 100-300 mg of vitamin E a day. Vitamin E can help slow down the progression of knee conditions such as osteoarthritis. Most people can take a regimen of 100-300 mg of vitamin E a day without any side effects. However, always check with your doctor before starting a supplement.[29]
- Don't ignore knee problems, such as sudden and severe pain while playing a sport. It's always best to get checked out by a doctor.
- Always consult a doctor before starting any exercise routine.
EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Play Pretend Posted: 26 Apr 2018 05:00 PM PDT Playing pretend is something so simple that it only takes your imagination. But if you're struggling for inspiration to make play fun, set up a play space. Let your child explore their surroundings or engage in imaginary play with them. Sometimes all your child needs are a few fun toys or the encouragement to just be silly. EditEncouraging Pretend Play - Follow along with your child's storytelling. Let your child guide the action and be the one that's in charge. Remember that pretend play doesn't have to make sense or be realistic. Instead of asking the kid too many questions or overwhelming them with ideas, say "yes" when they think of something they want to play.
- For example, if your kid wants to play underwater astronauts, don't discourage them or ask them if they mean scuba divers.
- Initiate pretend play by suggesting a scenario. You don't have to wait for your child to start imaginary play. For example, if you've just arranged couch cushions all over the floor, call your child over. Say, "Let's pretend the floor is covered with lava and we can only step on the cushions to get to the boat (the couch)."
- For a simpler way to start play, tell them what you'd like to play and ask them how you should begin. You could say, "Let's pretend we're making a movie! Where should we play? What do we need?"
- Make up imaginary scenarios during active play. If your child is bored or feeling stuck inside the house, get them outside and think of a silly, funny, or scary scenario to play. For example, go in the yard and run around as though a giant or monster is chasing you. Have your child hide while you seek. To give your child some control, tell them to chase you!
- To make hide and seek more entertaining, tell your child to pretend that they're a mouse hiding from a big cat.
- Give your child an imaginary task to do. If your imaginary play scenario is running out of steam and your child is getting bored, think of fun ways to involve them in playing pretend. Some play scenarios include:[1]
- Giving them the tools to plant an imaginary garden
- Asking them to make you a pretend meal
- Directing them to build a fire in your fort or couch castle
EditCreating a Play Space - Build a fort. Decide if you'd like to make an indoor or outdoor play fort. It's easy to make a temporary play fort by draping sheets or blankets over chairs and tables. Fill the fort with cushions, blankets, flashlights, and stories. Imagine you're both inside a frosty igloo or deep in a dark cave.[2]
- You can also stack up cardboard boxes or large play blocks to make a fort or castle.
- Outdoor play forts can be as simple or elaborate as you like. Make one out of snow, leaves, or wooden boards.
- Use your couch as a play base. Remove the large cushions from the couch and prop them up around the couch. Arrange them to make an obstacle course or drape a blanket over the cushions to create a couch fort. You can also stack the cushions to create towers for a castle. Pretend that the base is surrounded by a moat or beasts that you and your child have to get past.[3]
- Consider using the couch as a base when you're playing chase or tag.
- Set up canopies or tents to make a simple play space. Pop-up play tents or canopies over the bed can develop your child's imagination. Encourage your child to use the space for whatever they want to play. Your child might pretend they're on a boat with a canopy of stars above them or they might imagine they're inside a tent camping on the side of a snowy mountain.[4]
- Buy or create your own circular canopy by draping fabric over a hula hoop. Suspend the hula hoop from the ceiling to make a fun play space.
- To make a quick tent, lay a large sheet over a basic wooden frame or chair.
- Create a play corner. Designate a corner of your child's bedroom or the living room to be a fun play space. Choose a theme for the space and fill it with toys or comfy items. For example, fill the corner with stuffed animals to create a small zoo. You could also hang fairies to make a fantasy setting.[5]
- Play corners are great play spaces since they don't have to be in the center of the room and your child can always access it.
EditFacilitating Play with Toys - Put out blocks, legos, and dress up clothes. In addition to your child's usual toys, set out material for them to build and express themselves. Large cardboard stacking blocks are easy for younger children to use, while legos are better for older children. For kids that enjoy creating a character to be, set out dress up clothes. They can dress up and then play in their cardboard block fort.[6]
- Thrift-store finds, clothes you've outgrown, and old costume clothing make great dress up clothes. Include hats, accessories, and play shoes.
- Fill a toy box with stuffed animals, dolls, trucks, and action figures. Offer your child a variety of toys regardless of their gender. You'll find that kids enjoy having a variety of toys to play with. Instead of keeping the types of toys separate, let your child mix them up if they want to.[7]
- For example, your child may set up a village of action figures and have a large stuffed bear be the king.
- Get out a dollhouse. Set out a dollhouse with miniature furniture, decorations, and figurines. Remember that you don't have to limit your child's play to dolls. You can set out action figures, stuffed toys, and figurines in the dollhouse.
- If you don't have a dollhouse, fill a bookshelf or shoebox with the figurines and accessories.
- Give your child packing supplies. You've probably seen a child open a gift only to spend more time playing with the box it came in. Save boxes, sheets of bubble wrap, and ribbons to let your child play with.[8]
- Ensure that there aren't any sharp stables or small parts that a child could choke on.
- Raid your kitchen for play toys. Consider designating a drawer in your kitchen full of kid-safe items. Let your child reach for these toys to play with on their own or lay out a towel and scatter the items on it. Kitchen items that kids love to play with include:[9]
- Lids
- Measuring cups
- Spoons
- Pots they can bang
- Oven mitts and aprons
- Unique textures can spark your child's imagination, so mix up a batch of play dough, goo, or slime.
EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Put Together a Great Outfit for Summer Posted: 26 Apr 2018 09:00 AM PDT Summer is the perfect time to go out and spend time with your family and friends, but it can be hard to know what to wear when the weather gets hot. Luckily, there are plenty of options that will let you show off your style while still staying cool. Whether you're hanging out with your friends, dressing up for a night out, or adding the perfect accessories to your outfit, it's easy to look your best all summer! EditChoosing a Casual Summer Outfit - Start with a casual shirt that is not too tight. Tight fabrics will make you feel hotter, so choose a shirt that skims lightly around your torso and allows you to move your arms freely.
- Tank tops and other sleeveless shirts are a popular summertime option. Pair them with distressed jeans or a pair of shorts and sandals for the ultimate in summer style.[1]
- A graphic tee paired with sneakers and jeans or shorts looks great on pretty much anyone.[2]
- Wear a short-sleeve, button-down shirt with khaki shorts and flip-flops for a look that will fit right in at the bbq grill.[3]
- Pick casual bottoms that will keep you cool. Loose, flowy fabrics and cuts which expose a little skin will be more comfortable than constricting or full-coverage pants. Try on different lengths of shorts, capris, and skirts to see what looks best on you.
- Other options for summer include culottes, skorts, and lightweight pants.
- Choose lightweight, breathable fabrics. During the summer, you'll be most comfortable if you wear fabrics that will allow sweat to evaporate. Cotton, linen, and athletic fabrics are all popular options.
- Linen pants are appropriate for almost any occasion. Dress them up with a button-down shirt and loafers or dress them down with a short-sleeved shirt and slip-on sandals.[4]
- If you're going to be working out or playing sports, try wearing a mesh tank top with a pair of breathable shorts and sneakers. Don't forget the socks!
- Bring an extra layer in case it gets cool. Whether you walk into a building with the air on full blast or you're hanging out on the beach after the sun goes down, bring a long-sleeved top along with you so you don't get chilly.
- A slouchy cardigan looks great with a graphic t-shirt and shorts.
- A dramatic caftan wrap adds a boho-chic flair to any summer outfit.[5]
- A long-sleeved t-shirt is the perfect accompaniment whether you're wearing jeans, shorts, or swim trunks.
- Incorporate your swimsuit into your outfit if you'll be around water. If you're going to be near the beach or a pool, don't hide your swimsuit! Try to build your outfit around it so you can show off your swimwear.[6]
- Let the straps of your bikini top show under a tank top or t-shirt.
- Wear your swim trunks in place of regular shorts so you'll be ready to jump into the water at a moment's notice.
- Opt for a casual dress or skirt for a feminine look perfect for a summer day. Breezy dresses are an excellent way to stay cool in summer, and they look effortlessly stylish when you wear them with sandals or sneakers.
- A shirt-dress and sneakers are a perfect blend of comfort and style. Make the look work-appropriate by layering it with a blazer.[7]
- A flowy maxi dress with sandals will give off beach vibes whether you're heading to work or hitting the grocery store.[8]
- A denim pencil skirt looks great whether it's paired with a t-shirt or an off-the-shoulder blouse.[9]
- Opt for a romper if you don't want to wear a skirt. You'll get the convenience of an all-in-one outfit, plus the added freedom of movement that comes with wearing shorts.[10]
EditDressing up for Summer - Look for relaxed tops when you're dressing up during the summer. Tailored styles are usually considered more formal, but clothes which are too structured can leave you feeling uncomfortable since they don't breathe.
- Flowy blouses and loose-fitting button-down shirts made from cotton, chiffon, and rayon are perfect for special occasions held on the hottest days of the year.
- Choose shorts made from a luxurious material to look dressy when it's hot. Tuxedo shorts are a popular option for dressy events during the summer, but you can also find shorts decorated with chiffon overlays, ruffles, or lace. Choose shorts with a boxy, structured cut for the most elegant look.[11]
- A flowy top with structured shorts and sandals looks casually romantic.
- Tuxedo shorts with a button-down shirt and heels gives off a business glam vibe.
- Wear a linen suit for a stylish way to dress up when the weather is hot. Summer might be wedding season, but when temperatures climb above in the shade, nobody wants to wear a heavy 3-piece suit. Opt for lightweight linen instead.[12]
- Pair your linen suit with a coordinating shirt in a lightweight fabric like cotton, rayon, or silk, and a pair of loafers or boat shoes.
- Wear a little black dress to show off your tan on any occasion. There's no wrong time to wear an LBD, so find one that fits you perfectly, then wear it everywhere, from a first date to a bridal shower.[13]
- If you'll be out in the sun and you don't want to wear black, look for a light-colored maxi dress or sundress made of cotton, jersey, silk, or rayon.
- If you have an hourglass shape or you're wider in the hips, a wrap dress will flatter your figure.
- If you have a rectangular figure, a dress with a peplum will add the illusion of curves.
- Opt for a formal jumpsuit if you don't want to wear a dress. Glam jumpsuits are on-trend, comfortable, and versatile. You can wear a jumpsuit to even the most formal of occasions if it's made from luxurious silk, chiffon, crepe, or brocade.
- Accessorize your look with embellished flats or stiletto heels, statement jewelry, and a clutch.
EditAccessorizing Your Outfit - Wear comfortable shoes that will keep your feet cool on a casual day. Avoid getting uncomfortably hot and prevent foot odors by wearing open-toed shoes as often as possible. If you wear closed-toe shoes, make sure you wear socks.
- Sandals come in a huge variety of styles, and they'll keep your feet cool while complementing almost any outfit. Not every setting is appropriate for sandals, though, so opt for a different shoe if you're dining at a 5-star restaurant or meeting with a lawyer, for instance.
- Canvas sneakers are casual and breathable, and they're perfect whether you're playing ball or hanging with your friends.[14]
- Choose dressy shoes that will let your feet breathe for nice occasions. Even if you're dressing up, it's important to be comfortable and keep your feet cool on the hottest days of the year. Opt for open-toed heels, loafers, and other shoes that will let air circulate around your feet.
- Flats, loafers, and boat shoes travel well and will help keep your feet cool. They're dressier than sandals, and depending on your outfit, you can wear them pretty much everywhere.
- Strappy heels are glamorous and elegant, and they'll instantly make your outfit seem dressier![15]
- Top your outfit with a hat. Protect yourself from the sun and add an extra dose of style to your look by adding a hat to your outfit.[16]
- A wide-brimmed, floppy hat looks great with a dress, but you can also use it to dress up a tank top and shorts.
- A baseball hat is all about casual cool, and it will help protect your eyes while you're hanging around outside.
- Slather on the sunscreen. If you're going to be outside for more than 20 minutes, you need to wear sunscreen, even if it's overcast outside. Choose a sunscreen that's at least SPF 30 and re-apply it every 2 hours.[17]
- Opt for light makeup if you wear any. Summertime heat and sweat can ruin a perfectly-applied makeup look, so go for a minimal look with tinted moisturizer, mascara, and a lip stain.
- For added protection, choose a moisturizer with sunscreen.
- If you don't have tinted moisturizer, just mix a little of your foundation with your favorite lightweight moisturizer.
- Use your lip color as a quick way to add a little color to your cheeks! Just use your fingers to dab a little of the color onto the fullest part of your cheeks, then use your fingers to blend it in a circular motion.
- Carry all your essentials in a woven bag. Straw bags are the perfect tote for summer. You can throw in whatever you need, whether it's a beach towel or that book you've been meaning to read.[18]
- Top off your look with your favorite sunglasses. Not only do your shades make you look cooler, but they also protect your eyes from harmful UVA/UVB ray. That's all the excuse you need to pop on a pair of too-cool aviators, glamorous pair of oversized glasses, or sporty pair of wraparounds before you leave the house.[19]
EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
Nenhum comentário:
Postar um comentário