Achilles tendonitis stretches - An Overview

Injured your achilles tendon and need some achilles tendonitis stretches to ease the pain and recuperate the leg back to shape? Read the following article for some of the best stretches that there are.

The achilles tendon is the strongest tendon in the body and connects the heel to the lower leg muscles. This makes the achilles tendon responsible for bearing the entire weight of the body and enables a person to walk, run, sprint, jump and stand. The action that a person carries out determines the pressure and weight on the achilles tendon and that is the reason why there is a chance of a major injury happening to the achilles tendon than any other tendon in the body. This is especially true of runners and athletes and an injury can cause severe achilles tendon pain. That is why achilles tendonitis stretches become necessary so that they are able to restore the condition of the leg. In the article that follows, we shall be looking at some of the best stretches for achilles tendonitis with the aim of restoring it back to health.

Stretches for Achilles Tendonitis

Along with doing some achilles tendonitis stretches, there needs to be a focus placed on some of the calf stretches for achilles tendonitis as well, because this tendon is connected to the calf muscles and a working of the calf muscles automatically stretches and therefore helps the achilles tendon. Here are some of the achilles tendonitis exercises that you should be carrying out.

Warm Up
A warm up prior to carrying out achilles tendon stretches is an absolute must. Without a warm up the muscles cannot stretch and it causes injuries. Brisk walking and other warm up exercises like hand, leg and neck stretches prepare the overall body for the exercise routine that is to follow.

Hamstring Stretch # 1
Start off with a simple achilles tendon exercise. Lie on your back on a flat surface and bend your knees. Now lift the legs and bring the bend knees to rest just above your chest. Stay in this position for 10 seconds. Do 3 sets of this.

Hamstring Stretch # 2
Stand straight with both legs stretched out. Then while keeping the right foot absolutely straight, lift the left foot and place it over a stool. The proceed to bend at the waist and move your head towards the leg. Go down as much as you can, if possible touch your head to your foot and stay in that position for 10 seconds. Then do the same with the left foot. Repeat 10 times on both sides.

Push Up
This is a great one for the achilles tendon pain. Stand against a wall and place both palms flat against it with a shoulder length distance between both arms. Then extend one foot to the back while the other is in place. The foot that is taken to the back needs to be bent at the knees and the heel has to be placed firmly on the ground. Now exert pressure onto the wall, like you're trying to push it away, do this until you feel a stretch in the leg. Go a little lower and you'll feel the stretch further. Stay in this position for 30 seconds and then repeat the routine on the other leg. Do this 2 - 3 times on both sides. This is a great stretch for calves and is one of the good achilles tendonitis stretches.

Calf Stretch
Here is a really effective calf muscle exercise. This is a great way to stretch out and strengthen the calf muscles as well as the achilles tendon. Simply stand straight and then raise yourself by putting pressure on the calves. You'll feel a strong pull and slight muscle pain (a very good thing). Make sure that you take it slow and do not push the exercise or it can cause a pull.

These were some of the achilles tendonitis stretches that you should be including in your schedule even if you haven't suffered an injury. It is important to keep the achilles tendon in good shape because of the important role it plays. All the best and take care of yourself.


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What You Need To Know About achilles tendon injury And Why

Achilles tendon connects the heel and the most powerful muscle in the body. Achilles tendon injury is common to runners. It accounts for 11% of the running injuries. The pain is normally seen at the back of the ankle. The main cause of Achilles tendon injury is degenerated tissue with a loss of normal fiber structure. The worst part of Achilles tendon injuries is, that the recovery is very slow, due to poor supply of blood to the area. Achilles tendon rupture is when there is a complete tear of the tendon located approximately 2 inches above the heels.

Achilles Tendon Injury Symptoms

Achilles tendon injury is very common to runners and athletes. It would not be inappropriate to say, that it is a bane of many runners. In fact, Achilles tendon does not have rich blood supply, in other words, blood supply is said to be weakest around the area. The most common symptom of Achilles tendon injury is the onset of gradual pain over a period of days. Some people may also experience pain at the start of the exercise schedule, which eventually fades away as the routine progresses. Tenderness with palpitation is also seen in some people. You may want to read more on sore Achilles tendon.

In chronic cases of Achilles tendon injury, the pain can be persistent. It can worsen, while walking up a hill or a staircase. People can also experience pain and stiffness in the morning or after considerable amount of rest. The other symptom, which is commonly seen in case of chronicAchilles tendinitis is lumps in the Achilles tendon. Swelling or thickening around the tendon area is also observed. Read more on Achilles tendon pain.

Achilles Tendon Causes

The cause of Achilles tendon is overuse, misalignment, improper footwear, accidents, etc. Many times, it is observed that multiple causes often lead to Achilles tendon. We can take an example. A sudden increase in the hill climbing slope, worn out shoes and weak or tight calf muscles could all lead to Achilles tendinitis. Running or walking for a longer period of time or running or walking very fast can also give rise to Achilles tendon injury. Most of us do not pay attention to arch support, cushioning, motion control and heel support of the footwear, we choose. This can give rise to Achilles tendon injuries. Sudden increase in activity, less recovery time between activities, weak calf muscles, over-pronation are some of the other causes of Achilles injury. Read more on Achilles tendon pain causes.

Achilles Tendon Injury Treatment

Now that we have seen the causes and symptoms of Achilles tendon injury, let's seek an answer to how to treat an Achilles injury. Rest is said to be most helpful treatment in Achilles tendon injury recovery. It is important to keep the leg at an elevation for as long as possible. This will help in keeping swelling at a minimal level. If the pain is moderate to severe, using crutches or support to walk at least for the first 72 hours of activity after the injury is recommended. Cold therapy consisting of ice compress also helps in alleviating the condition associated with Achilles tendinitis. Wearing a heel pad is also said to be beneficial in treating the condition, as it takes off some strain from the Achilles tendon. If you are into running, make sure that you have the correct shoes meant for running as well as for your foot type. Heat can be applied to the Achilles tendon area after the first 24 hours, only if the swelling in the area has subsided. Using elasticized bandage also helps in the healing of the injured tendon. In case of severe pain, you may want to take a pain killer.

You may want to take the help of your health care provider to treat the Achilles tendon injury. Many times, they prescribe Achilles tendinitis exercises or Achilles tendon stretches to stretch and strengthen the tendon. In the severe case of Achilles tendon injury, it may be necessary to keep the leg in a cast for better healing. It is important, that you do not neglect the injury, as it may cause complications later on.

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Why Almost Everything You've Learned About brain anatomy Is Wrong And What You Should Know

The most complex organ of the human body system is invariably the human brain. Unraveling the human brain anatomy has been a long journey that is still going on and each day there is a new discovery that adds to the unending functions of the human brain. The first people to call the brain the commander and controller of the human body were the Greeks and the Egyptians of 4000 BC. It was Hippocrates, father of medicine who discovered that brain plays a part in sensation and intelligence. In 387 BC, Plato taught his pupils in Athens, that brain is where the mental thought process take place. Aristotle, claimed that it is the human brain that is the hand behind all the body actions and not the heart. This makes the ancient idiom 'memorize by heart' sound superficial. Soon scholars of the 0 AD till 1500 AD confirmed that brain is the power behind the successful working of the body.

After the ban on dissection of human body was lifted by the Church during Renaissance, great minds like Leonardo da Vinci and Rene Descartes take a look behind other minds and documented the parts of the brain. Let us look at few of these facts on the human brain and its functions.

Facts about the Brain Anatomy

The average dimension of the adult human brain is 5.5 inches in width and 6.5 inches in length. The height of the human brain is about 3.6 inches and it weighs about 4 to 5 lbs at birth and 3 lbs in adults. The total surface area of the cerebral cortex is about 2,500 cm² and when stretched, it will cover the area of a night table.

The brain is composed of 77 to 78% water and 10 to 12% lipids. It contains 8% proteins 1% carbohydrates, 2% soluble organics and 1% insoluble salts. More than half of the neurons in the brain are found in the cerebellum and only 10% neurons make up the brain. 85% of the brain is cerebral cortex, divided as, 41% frontal lobe, 22% temporal lobe, 19% parietal lobe and 18% occipital lobe. There are 186 million more neurons in the left hemisphere of the brain than the right hemisphere.

About 750 to 1000 ml of blood flows through the brain every minute. This means the blood volume is equal to 3 full soda cans! 94% of the oxygen consumed in the brain is taken up by the gray matter and only 6% by the white matter. The slowest speed at which the information travels between the neurons is 260 mph. This is more than the Bugatti EB 16.5 Veyrons car's top speed of 253 mph. The brain can stay alive for 4 to 6 minutes without oxygen, then the brain cells die. The brain is divided into three layers that are interconnected. Let us have a look at these three layers and learn about the human brain diagram and functions.

Human Brain Diagram and Functions

The human brain is an astonishing organ that takes care of each function and action of the body. All the functions are carried out without a single glitch and before you even bat an eyelid. The following are the different regions of the human brain and their functions.

Central Core

The central core consists of the thalamus, pons, cerebellum, reticular formation and medulla. These five regions are the central areas that regulate breathing, pulse, arousal, balance, sleep and early stages of processing sensory information. The thalamus interprets the sensory information and helps determine what is good and bad. It then sends the message across the cerebral cortex to the region where further analysis of the information continues. The area that helps you dream and wake up from your sleep is the pons. The body coordination and control of posture and maintenance of equilibrium is taken care by the cerebellum. The signals sent to the cerebral cortex that helps in attending stimulation and remain alert while sleeping is taken care of by the reticular formation. Last but not the least, the medulla helps you breath, walk, sleep and signal the heart to continue beating.

Limbic System

The limbic system is present only in mammals and helps in the liaison between motivated behavior, emotional conditions and memory processes. The regions under the limbic system are hippocampus, amygdala and hypothalamus. The emotions, learning and memory actions are taken care of by the hippocampus and amygdala takes care of aggression, eating, drinking and the carnal instincts, that is, sexual behavior. On the other hand, hypothalamus looks after the blood glucose, salt, blood pressure and hormones. It regulates the body processes, as it is connected to both the central and autonomic nervous systems and the endocrine systems.

Cerebral Cortex

This is the region that makes humans as humans. It is the region of higher cognitive and emotional functions. It is divided into two symmetrical halves called the cerebral hemispheres. Each individual hemisphere contains four lobes, the frontal lobe, occipital lobe, parietal lobe and temporal lobe. The frontal lobe controls the actions like planning, decisions, setting goals and connecting the present to future. The visual images are passed to the parietal and temporal lobes through the occipital lobe. The sensory processes, spatial interpretation, attention and language comprehension is controlled by the parietal lobe. Lastly, the auditory perception, language comprehension and visual recognition is controlled by the temporal lobe.

Labeled Diagram of the Human Brain Anatomy

The following is the labeled human brain diagram that will help you learn more about the brain and understand its functions.

I hope this article on human brain diagram proves useful to you. Even with the vast advancement in science and human anatomy, we still have not been able to realize the full potential brain power that can help change the world entirely. Human brain is capable of much more. The day Homo sapiens understand the hidden brain powers, the dream of becoming super humans will turn into reality.Click here to read my human anatomy course review

Anatomy of the Nose: Human Nose Structure

The nose organ is responsible for sensing smell, filtering air, and breathing. Understanding the human nose anatomy helps in determining the distinctive appearance and confirming problems (if any). Here, we will be discussing the nose structure in detail.

Nose is the most prominent feature located in the middle of the face of humans. An organ of the upper respiratory tract, it is actively involved in inhalation. The most important functions of nose are to filter the atmospheric air before passing it further into the respiratory system and to provide the sense of smell. In fact, it acts as an interface between the air of the body's respiratory passage and the atmospheric air. At the time of breathing, air entering through the nostrils is led to the nasal cavity, which further passes to the pharynx, trachea, bronchi, and finally, to the lungs.


The Human Nose: Anatomy and Structure

The structure of a human nose is composed of bones, cartilage, and fibrofatty tissues. And the external feature of a nose or the type of nose depends upon the bone and cartilage. According to the shapes and sizes of human nose, they can be classified into different types such as the Roman or aquiline, the Greek or straight, the Nubian, the hawk, the snub, and the turn up types. Human races can be identified by the type of nose; for example, the Europeans have long, narrow, large elevation (height of the nose tip above the lip), and vertically set nostrils.


Supporting structure of the upper part of nose is mostly made up of bones. The topmost portion near the eye sockets consists of twonasal bones, which is linked to the frontal bone of the forehead. These nasal bones are joined to form the nose bridge. On the sides, they are connected with the lateral process of the maxilla by a tough fibrous membrane. At the base, nasal bones are connected with septal and lateral nasal cartilage. The lower part of the nose is made up of cartilages. These cartilages give shape to the external feature of the nose.


To speak in simple words, the nasal bone can be felt in between the eyelids, while the cartilage extends from the nose tip to the middle portion. Coming to the nasal septum, the nose bridge continues with the septal cartilage to form the septum. As we all know, the nasal septum separates the nostrils, which in turn, continue with the nasal cavity. Again, there are three horizontal outgrowths of bones, called turbinate or conchae that divide the nasal cavity into three groove-like air passages. Main purpose of conchae is to increase the surface area of the nasal cavity.


The three turbinates are named as inferior, middlen and superior turbinates, according to their position and functions. They are also important for maintaining the temperature, humidification (up to 98% water saturation), and filtration of the air when it travels the nasal cavity. On either side of the septal cartilage, there lies the lateral nasal cartilage. Just below the lateral nasal cartilages, the greater alar cartilage is present, which is a thin, flexible plate that forms the medial and lateral wall of the nostril. In addition to greater alar cartilages, there are three or four small cartilages that are called lesser alar cartilages. Both the greater and lesser alar cartilages give the overall shape of the nostrils.


Hair are present inside the nostrils, which play a major role in filtration and humidification of atmospheric air as it passes them. Indirectly, nose hair serve as a defense mechanism against the harmful pathogens and solid particulate matter present in the air. Both the nostrils and nasal cavity are lined by mucous membrane and cilia. The membrane secretes a sticky substance called mucus. Together, this mucus and cilia filter the air and prevent entry of foreign particles such as microorganisms, dust, and particulate matter inside the respiratory system. The mucus also helps in moistening the air. Underneath the mucous membrane, there are blood capillaries that warm the air so that it matches the body temperature.


You might have already heard about the sinuses and sinus infections. The bones of the face around the nose region contain the sinuses. Anatomically, sinuses are hollow air cavities that are lined by mucous membrane (similar to the nasal cavity), and they are also known as paranasal sinuses. There are four subgroups of sinus, classified based on the bones to which the sinuses are present. They are frontal, maxillary, ethmoid, and sphenoid sinus. Among these four sinuses, ethmoid sinus is located around the area of nose bridge. An abnormality in any of these paranasal sinuses cause sinus problems.


To sum up, nose is responsible for respiration and olfactory perception. At present, nose surgery or rhinoplasty is performed to improve the appearance, and also, to correct medical problems related to the bone, which impair the respiration process. People with deviated septum frequently participate the procedure. This septum condition may be present at birth or may be resulted due to an accident. Giving satisfactory results in terms of improved appearance and function, nose surgery has become an important procedure in the field of cosmetic or plastic surgery.

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