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You've been stuck on the couch for weeks recovering from a knee surgery, and you're itching to get moving again. With walking and high impact exercise still off the table, you're searching for a simple and yet effective way to get back on your feet without exerting too much stress on your healing knee. You've come to the right place! The pedal exerciser isn't just for people recovering from knee surgeries. This compact yet powerful device lets you get in a cardio workout right from the comfort of your favourite spot, and is practically ideal for anyone and everyone. With just a few minutes a day, you get to feel your energy levels rise, strength return, and mood brighten.  Best of all, pedalling is low impact so you can exercise safely without risking re-injury. With the aid of a pedal exerciser, you'll be pedalling your way to recovery in no time. How a Pedal Exerciser Can Help With Rehab Before we delve deeper, it’s best practice to understand what a pedal exerciser is. A pedal exerciser is a small, lightweight pedal machine used for upper and lower body exercises. They're great for an at-home workout but are particularly useful for use in rehab patients or those with arthritic pain. A pedal exercise can be a fun and engaging way to rehab an injury or improve your range of motion. You'll be able to get your blood pumping and joints moving by using it without overworking your body. Now to the fun part; how does it help with rehab? Low Impact Exercise: Pedalling is a low-impact activity that is easy on the joints. Therefore, a pedal exerciser allows you to exercise while avoiding high-impact activities when recovering from an injury. In this case, you're in control of the resistance level, so you can start light and build up your endurance over time.  Improved Circulation: Pedalling causes your blood to flow, allowing more oxygen to reach your muscles and tissues. This can help to alleviate pain and accelerate healing. For desk workers or those with mobility issues, a pedal exerciser is perfect for improving circulation when walking isn't possible. Better circulation also means less swelling in the ankles and legs.  Increased Flexibility and Range of Motion: The range of motion in your hips, knees, and ankles can be improved by pedalling both forward and backward. This easy workout helps to lubricate the joints and warm up the muscles, making it great for anyone suffering from arthritis or joint stiffness. Since the pedal exerciser is simple and low-impact, it provides a great way to get the advantages of exercise right at home. Plus, It may not entirely be for rehabilitation. It could also be used for general fitness and circulation improvement.  Choosing the Right Pedal Exerciser for Your Needs A pedal exercise is a great way to start rehabbing at home, but with so many options out there, how do you know which type to choose? First of all, consider your needs. A quick question to ask yourself is: "Do I want a full range of motion for my legs or just gentle exercise?" For light to moderate use, a basic model with adjustable tension will work great, but if you need a higher intensity, look for a heavier flywheel and a wider range of resistance. Next, think about size and portability. A smaller model can slide under a desk or table when not in use. Larger pedal exercisers with sturdier frames provide more stability if balance is an issue. Some even fold up for storage or travel. Don’t forget about your comfort! Padded or adjustable seats and ergonomic pedals make exercising a more pleasant and sustainable experience. It's best to look for a model with straps or toe loops to keep your feet securely in place. Lastly, check out the extras. Things like built-in monitors to track time, speed, distance and calories burned can help keep you motivated. Some pedal exercisers also have reverse motion for added challenge and variety. Setting Up Your Pedal Exerciser for Optimal Use Setting up your pedal exerciser can be difficult, but with the right instructions and consistent practice, you'll be a pro in no time.  First, you have to: Find the Perfect Spot Place your pedal exerciser in an area where you'll use it regularly, like in front of the TV or next to your desk. Having it in plain sight will make you more likely to hop on for a quick spin.  An open space without a lot of foot traffic is ideal so you have room to pedal freely without bumping into furniture or other people. Adjust the Tension Start at a lower tension level and build up as your endurance improves. Turn the tension knob or push the level buttons to increase or decrease the difficulty.  Find a level that provides moderate resistance but still allows you to pedal at a steady pace for 10-15 minutes. You want to be able to exercise continuously without getting overly fatigued. Track Your Progress Use the display screen on your pedal exerciser, if it has one, to establish goals and keep track of your progress. Aim for accumulating 30-60 minutes of pedalling time per day for the best results.  Then, start a timer when you begin pedalling and stop it when you're done to record your total time. Some pedal exercisers also track metrics like speed, distance, calories burned and RPMs (revolutions per minute) to help keep you motivated. Try to increase your speed and RPMs over time as your legs get stronger. Stay Hydrated and Stretched Be sure to drink plenty of water before, during and after your pedalling workout. Staying hydrated will give you more energy and help your muscles recover.  Doing some light stretching before hopping on the pedals can also help prevent injury and make pedalling feel more comfortable.  Exercises You Can Do With a Pedal Exerciser A pedal exercise opens up a whole new world of rehab exercises you can do right from the comfort of your own home. Get those legs pumping and your heart rate up with these fun options; but first how do you incorporate other exercises with just a pedaler?: There are fun exercises you can add to your routine to create diversity and stimulate your interest. These exercises include: Seated Leg Extensions Sit up straight in a chair and place your feet on the pedals. Push down using only your leg muscles to spin the pedals forward. Release and repeat for several minutes. This works your quadriceps, hamstrings and glutes. Start with higher resistance to really feel the burn! Arm Pedalling Sit with the pedal exerciser in front of you and place your hands on the pedals instead of your feet. Push and pull the pedals, using only your arms to spin them. This provides an aerobic workout for your arms and shoulders. Start with a lower resistance and build up as your endurance improves. Seated Marches While seated, place one foot at a time on the pedals and push down to spin, alternating feet like marching in place. This helps improve hip mobility and flexibility. For low-impact, march without resistance. Add resistance for a more vigorous cardio workout. Pedaling Techniques for Rehabbing Different Injuries Pedalling is an excellent way to recover from injuries, but the methods you employ can change depending on what you're recovering from.  Here are some recommendations for the most typical injuries: Knee injuries If you're recovering from a knee injury like an anterior cruciate ligament (ACL) tear or meniscus damage, start with low resistance and higher reps, around 50-100 reps per session. This helps lubricate your knee joint and increase flexibility without stressing it. As your knee improves, slowly increase the resistance. Ankle sprains For a sprained ankle, pedalling in reverse can help. Pedal backwards at a moderate pace for just 5-10 minutes a day. This motion flexes your ankle in the opposite direction of a sprain, helping to loosen tight tendons and ligaments. You'll be back on your feet in no time! Hip injuries If you have hip bursitis or an impingement, keep your pedalling cadence on the higher end, around 80-100 RPMs. This faster pace helps warm up the hip joint and keeps muscles flexible and mobile. Start at a lower resistance and build up as your hip starts to feel better. Hip stretches and icing the joint can also provide relief in combination with pedalling. Low back pain For chronic low back pain, an upright seated position is best. Pedal at a moderate pace and resistance for 15-30 minutes a day. This helps increase blood flow to the lower back muscles, loosens tight areas, and gently mobilises the spine. Be sure to take breaks if your back fatigues. Icing and gentle yoga can complement your pedalling routine. You can customise your pedalling workout to target particular areas by modifying variables like resistance, pace, duration, and body posture. Nevertheless, consistency and patience is key. Stay positive, as you may not see immediate results, but with time it all falls into place – you've got this! Frequently Asked Questions: Using a Pedal Exerciser for Rehab Will using a pedal exerciser really help with my rehab? Absolutely! Pedal exercisers are a great way to gently and gradually build up strength and range of motion after an injury or surgery. The repetitive motion of pedalling helps improve flexibility and mobility in your joints and muscles. It also increases blood flow to the area you're rehabbing, which speeds up healing. How often should I use the pedal exerciser? For the best results, aim to use your pedal exercise 3-5 times a week, starting with just 10–15 minutes at a time and building up as your endurance improves. Be sure to start slowly and listen to your body. You can do multiple short sessions throughout the day if needed. The key is to keep those joints and muscles moving regularly without overdoing it. How much resistance should I use? Start with little or no resistance when you first begin using the pedal exerciser. You want to focus on regaining range of motion and flexibility. As your strength builds up over days and weeks of use, you can gradually increase the resistance using the tension knob. Start with slow movements first; only increase it by small increments. It's better to start too easy than too hard. You never want to push through pain. What other tips do you have? Start your session with 5–10 minutes of gentle stretching to warm up your muscles. Keep your pedalling motion smooth and steady. Don't jerk your legs. Consider doing leg exercises in between pedalling sessions to strengthen your muscles. Stay hydrated and consider icing sore areas when done. Ask your doctor about taking over-the-counter pain medication before use if needed. Consider using a pedal exercise with reverse motion to work your legs in both directions. In conclusion, staying active and mobile is very important, especially as we age or recover from injuries. So, what are you waiting for? Get out there and find an affordable pedal exerciser so you can start reaping the benefits. Your body and mind will thank you for the gentle exercise and mental boost. Consultation with your GP or physiotherapist is always recommended, particularly for post-operative patients. For all your Medical and Homecare supplies give us a call at Mediworld. We have over 40 years of experience in medical, surgical and home health supplies and we're always on hand to chat if you need support, assistance or advice.  Be sure to follow us on Twitter and Facebook to get updated on new updates just for you.

Only last week the NHS announced new guidelines for people suffering with arthritis - lose weight and exercise.  The advice comes after new evidence has suggested that the use of strong painkillers, usually prescribed to treat arthritic pain, has little or no benefit when it comes to quality of life and pain levels. Time to Start Moving Although it may seem counterintuitive to move more when your joints hurt, studies have shown that exercise really does reduce arthritis-related pain, fatigue, and stiffness. Doctors have been encouraged to prescribe more movement as a treatment for patients with arthritis, and many are consciously avoiding using the term ‘exercise’ as for many people this can be off-putting. Even the healthiest people can find it hard to stick with an exercise regimen, but gently introducing the practice of regular, sustained movement in everyday life is more achievable and has equally beneficial effects. Why Movement Works If you’re introducing a new movement or exercise programme to your routine it may initially make the pain worse. While this might seem to go against your natural instincts to do whatever it takes to avoid pain and stiffness, this will settle down as your body adjusts. The benefits will start to kick in before you know it. If you’re finding it difficult to commit to extra movement each day, remember what the end goal is. Your new efforts will work to bring you: Improved range of motion, mobility and flexibility - to increase your range of motion, move a joint as far as it can go and then try to push a little farther. These exercises can be done any time, even when your joints are painful or swollen, as long as you do them gently. Stronger muscles - you can use your own body weight as resistance to build muscle. For example, this simple exercise can help ease the strain on your knees by strengthening your thigh muscles: Sit in a chair. Now lean forward and stand up by using only your thigh muscles (use your arms for balance only). Stand a moment, then sit back down, using only your thigh muscles. Better endurance and aerobic capacity - movement and exercises like walking, swimming, and bicycling are easy ways to strengthen your heart and lungs and increase your endurance and overall health. Make sure the activities don’t jar your joints or have a high impact (like jogging or jumping). If you're having a flare-up of symptoms, wait until it subsides before doing endurance exercises or try some of the gentle exercises in 1 & 2. Better balance - maintaining your balance is very important as we age and it’s simple to work on it in everyday life. Stand with your weight on both feet. Then try lifting one foot while you balance on the other foot for 5 seconds. Repeat on the other side. Over time, work your way up to 30 seconds on each foot. Yoga and tai chi are also good for balance. If you’re struggling to manage your arthritic flare ups then do take a look at our previous blog on painkiller-free treatments to try at home.   Need more help? We're always here to help so get in touch today. For all your Medical and Homecare supplies give us a call at Mediworld. We have over 40 years experience in medical, surgical, mobility and home health supplies and we're always on hand to chat if you need support or advice and don't forget to read our other great health blogs! May 2022

When you suffer from arthritis and joint pain, simple tasks like showering, cooking and cleaning can be both challenging and painful. For joint pain sufferers it’s a good idea to start incorporating coping techniques to manage these daily tasks and support the joints while doing them. You need to find ways to use your body without adding strain or damage to those painful joints. Looking after painful joints While you may be taking prescription medicine to help cope with the pain, there are plenty of other practical ways to help manage joint pain during everyday tasks. Maintaining good practice of joint care will not only relieve pain, but could help to lower the risk of further damage in years to come. Exercise and strength training will help your joints to stay strong. Focusing on the muscles around the most painful joints will create a strong scaffolding around them that will help to support them through the movements that generally cause you pain. For sore hands and finger joints a digiflex hand exerciser develops strength, flexibility and coordination in fingers, hands and forearms and can relieve pain and inflammation as well. Joint pain sufferers might also find a hand exercise ball strengthens grip and helps to combat pain. Practice for short periods every day, starting slowly and working up how many repetitions you do over the course of a few weeks. Flare ups Joint or arthritic pain can be unpredictable, flaring up with little notice or expectations. When your joints are particularly inflamed and sore, your GP might suggest that you manage the symptoms with painkillers. Inflammation and pain can also be controlled with compression around the area - for example wearing arthritic care compression gloves, compression stockings to support the ankles and feet or a simple joint compression support for the knee or elbows.  For more painful joints you might want to protect them from movement for a few days to allow the swelling to calm down and in this case you could use a splint to hold the wrist, arm, finger etc in place while there is a flare up. Immobilizing the joint with a splint is a very effective, short-term pain relief method and it’s useful to have a variety of resting and mobile splints to hand for periods of increased pain in the joints. Daily Chores Arthritis goes alongside damage to the joints, so protecting your joints from further damage will help to stop an escalation in pain and inflammation. The trouble is that for some people, simple tasks like opening a jar or lifting a heavy pot or kettle will contribute to further damage to the joints. Hands are the most common areas where people experience joint pain and arthritis so it’s hard to avoid many of the daily tasks that will aggravate them. Start using household aids that like an easy jar opener, and take the pain out of turning on the shower or taps with a tap turner device that can be used in the bathroom and kitchen. If might seem strange to start using a household aid, splint or gloves when perhaps your joint pain and arthritis are in the early stages but getting used to supporting your joints early on can be very effective with pain relief as well as potentially preventing the condition from worsening due to overuse. Need more help? We're always here to help so get in touch today. For all your Medical and Homecare supplies give us a call at Mediworld. We have over 40 years experience in medical, surgical, mobility and home health supplies and we're always on hand to chat if you need support or advice and don't forget to read our other great health blogs!   February 2023

Ways to manage arthritis pain Arthritis sufferers will tell you that living with the condition is rarely easy. Flare ups, unpredictable pain and stiffening of joints mean that carrying out daily chores and activities can be challenging and sore. Added to that, arthritis is a degenerative condition, which means the chances of the symptoms worsening over time are unfortunately very high. However, there are some useful ways to manage and lessen your symptoms - whether you suffer from the wear and tear of cartilage caused by osteoarthritis or from the auto-immune form of rheumatoid arthritis. As a sufferer, you will probably have been prescribed medication by your doctor to relive the pain, but many GP’s also recommend applying some of these natural approaches in your pain management plan. Remember to talk to your doctor before trying any remedy for arthritis, whether it involves medication or not. 1. Manage your weight Your weight can have a big impact on arthritis symptoms. Extra weight puts more pressure on your joints, especially your knees, hips, and feet. If you are overweight, chat to your doctor to help you set a target weight and design a program to help you reach that target. Reducing the stress on your joints by losing some weight can help: improve your mobility decrease pain prevent future damage to your joints 2. Get enough exercise If you have arthritis, adding in some extra daily exercise can help you: manage your weight keep your joints flexible strengthen muscles around your joints, which offers more support Good, low impact options include: walking cycling yoga swimming 3. Hot and cold therapy Heat and cold treatments can help relieve arthritis pain and inflammation. Heat treatments can include using a hot/cold pack to relieve sore and stiff joints, perhaps take a long, warm shower or bath or use an electric blanket, heating pad or sand-filled electric pad to reduce discomfort overnight. Cold treatments can also help to relieve joint pain, swelling, and inflammation caused by arthritis. Applying a simple cold pack to painful joints can be really effective for quick relief. Make sure to never apply ice directly to the skin. 4. Wear arthritis gloves If you have rheumatoid arthritis you are likely to feel stiffness and pain in the small joints of your hands. Occupational therapists sometimes recommend arthritis gloves to help with symptoms. Gloves either provide thermal capacity (i.e. heat) or a light compression which helps to ease pain and swelling. They could make it easier to deal with your daily activities. 5. Follow a healthy diet A diet that’s rich in fresh fruits, vegetables, and whole foods can help boost your immune system and your overall health. Studies have shown that reducing red meat, processed foods, saturated fats and added sugar/salt can also reduce the occurrence of inflammation in the joints. Plant-based foods have the opposite effect and have been shown to help reduce inflammation, and it’s therefore recommended that arthritis sufferers make sure they add plenty of fresh fruit and vegetables into their diet. For all your Medical and Homecare supplies give us a call at Mediworld. We have over 40 years experience in medical, surgical and home health supplies and we're always on hand to chat if you need support or advice. Follow us on Twitter and Facebook. 

Living with arthritis brings a plethora of difficulties and, for many sufferers, carrying out everyday tasks can be challenging. Thankfully there are many things you can do to make everyday tasks around the home, and while out and about, much easier. Follow our top tips for managing the pain and difficulties associated with your arthritis. Exercise Regular exercise appears in almost all health advice, and for good reason. Our bodies are designed to move and, even with limited mobility, they will almost always benefit from regular physical activity. Exercise for arthritis sufferers can: Improve blood flow to the joints, allowing easier movement Strengthen muscle groups around the joints to offer better support Increase mobility and flexibility Lower impact exercises beneficial for arthritis sufferers include: Swimming Yoga/Pilates Cycling or at-home pedal cycler Walking (with or without mobility aids)  Strength and mobility exercises with stress balls or digiballs and exercise bands Hot and cold therapy Heat and cold treatments can help relieve arthritis pain and inflammation. These can be used as a regular treatment at home, and some can be used while out and about as well. Heat treatments are great for relieving stiff and sore joints. Try using a hot/cold pack or perhaps take a long, warm shower or bath. You could also use an electric blanket, heating pad to reduce discomfort overnight. Cold treatments can also help to relieve joint pain, swelling, and inflammation caused by arthritis. Applying a simple cold pack to painful joints can be really effective for quick relief. However, do make sure you never apply ice directly to the skin. Hand Supports Occupational therapists sometimes recommend arthritis gloves to help with the symptoms of stiff and painful hands. Gloves either provide thermal capacity (i.e. heat) or a light compression which helps to ease pain and swelling. Most users find that they can wear the gloves all day to keep their hands mobile and help with getting on with work and daily activities. Losing Weight Extra weight puts more pressure on your joints, especially your knees, hips, and feet. So with more weight, your symptoms will tend to increase and you will often find that there is more joint pain to deal with. Reducing the stress on your joints by losing some weight can help: improve your mobility decrease pain prevent future damage to your joints If you are very overweight you might want to have a talk with your GP who can support you with a steady weight loss programme. Going it alone can be incredibly difficult and the NHS weight loss programme has proven results. Eating a healthy diet will not only help you to lose weight, but more fruit, vegetables and whole grains will actually increase your immune system and improve your overall health. Dropping red meat and processed foods, and replacing them with more plant-based food will have a significant effect on the inflammation in your body and can, thus, help to lessen the symptoms associated with arthritis and joint pain. Remember to talk to your doctor before trying any remedy for arthritis, whether it involves medication or not. Need more help with medical supplies to manage your arthritis? We're always here to help so get in touch today. For all your Medical and Homecare supplies give us a call at Mediworld. We have over 40 years experience in medical, surgical, mobility and home health supplies and we're always on hand to chat if you need support or advice and don't forget to read our other great health blogs! February 2022

  Around 10 million people in the UK are thought to have arthritis, yet it isn't actually a single condition. With various types of arthritis recognised there are several symptoms that sufferers will experience in common.   What are the Symptoms of Arthritis? The main symptoms of arthritis are: joint pain swelling stiffness restricted movement inflammation in the joints and around the body.  Arthritis can cause problems in any joint in the body, although the small joints in the hands and feet are often the first to be affected. Typically, arthritis will affect the joints symmetrically (both sides of the body at the same time and to the same extent), but this is not always the case. Symptoms will also vary from person to person, and may come and go or change over time. People can often suffer unexplained flare ups from time to time and their condition can worsen or even improve at random. Joint pain and Stiffness Sufferers usually experience a throbbing and aching pain around the joints, which is often worse in the mornings, in cold weather and after periods of inactivity. Stiffness will come in conjunction with the joint pain and sufferers might struggle to fully open their fingers, form a fist, straighten their leg/knee or flex their ankle for example. Again, the stiffness in the joints will be worse in the morning, in lower temperatures and after long periods of rest. For example, if your hands are affected, you may not be able to fully bend your fingers or form a fist. Inflammation and Redness When the lining of affected joints become inflamed, they will swell and can become hot to the touch. This swelling or inflammation affects the mobility of those joints which in turn can increase the stiffness and pain.  Other Symptoms Additional symptoms Some other general symptoms associated with arthritis are:  tiredness and a lack of energy a high temperature sweating a poor appetite weight loss dry eyes chest pain  So if you're experiencing any of these symptoms along with stiff, aching joints you should consult your GP to have it checked out.  Hacks to improve Day to Day Life While prescriptive and holistic medicines can be used to improve the symptoms of your arthritis, there are several household accessories you can use to help with day to day life and chores around the house.  Hot and cold compresses for the arms and shoulders or knee and ankle cold/hot wraps can help ease the pain of an arthritis flare. Heat soothes joint pain by increasing blood flow to the painful area and relaxing the muscles. Cold eases inflammation by constricting the blood vessels. Both treatments should be done for no more than 15 minutes at a time, two to four times a day. Around the kitchen there are lots of accessories to help make cooking, cleaning and household maintenance easier for arthritis sufferers. The kettle tipper avoids spillages of hot water for those with weakened ankle, shoulder and elbow movement, while bendable cutlery is much more comfortable for arthritis sufferers to hold and use, as well as allowing those with limited movement to reach their mouth more easily to eat. A tap turner is a simple, yet fantastically useful tool for turning on stiff taps and this can opener is ideal for people with stiff or limited finger movement to use for opening tins of beans etc. We have lots of really useful tools and accessories to make life that bit easier for arthritis sufferers in our Mediworld Showroom in South London, or available for home delivery on our website.  Need more help? We're always here to help so get in touch today. For all your Medical and Homecare supplies give us a call at Mediworld. We have over 40 years experience in medical, surgical, mobility and home health supplies and we're always on hand to chat if you need support or advice and don't forget to read our other great health blogs! October 2022