| How to Walk on Crutches Posted: 03 Sep 2016 05:00 PM PDT If you have hurt yourself or you had to undergo surgery and cannot bear weight on a leg, your doctor may recommend crutches for you. Crutches are medical devices that allow you to continue being mobile while your injured leg heals. Using crutches can be a challenge. See if a family member can help you when you are first getting started with them. Be sure your crutches are adjusted to the proper height before using them. EditPositioning the Crutches - Wear the shoes that you will normally wear. Before you position the crutches, make sure you're wearing the shoes that you'll wear for normal, everyday activity. This will make sure that you're at the right height when you adjust your crutches.[1]
- Position crutches correctly for your height. Using crutches at the incorrect height can lead to nerve damage in the armpit area.[2] You should have about 1 ½ inches between your armpit and the top of the crutch when the crutches are in a normal position. In other words, the pads on the crutches should not be squeezed to your sides or an unnecessary distance from your body.[3]
- When you use the crutches, you will place the arm pads under your armpits, not right inside them.
- Adjust the crutches. Adjust your crutches so that when you are standing upright with your hands at your sides, the handles sit just under your palms. The arm guards should be about 1 inch or 3 centimeters above your elbow.
- When you first get crutches, your doctor or a nurse may help you adjust them for the first time.[4]
- Align the handpiece with your hip. You can reposition this piece by removing the wing nut and sliding the bolt out of the hole. Slide the hand bar to the appropriate location, insert the bolt, and fasten the nut.[5]
- Call your doctor if you do not feel safe on crutches. There may options for devices other than crutches, depending on the type of injury.
- A walker or cane may be an option if you are allowed to bear some weight on the leg.[6]
- Crutches require a fair bit of arm and upper body strength. If you are weak or elderly, your doctor may recommend a wheelchair or walker instead.[7]
- See a physical therapist. You can ask your doctor about physical therapy, which is a commonly recommended option when you need to use crutches. A physical therapist will help you learn how to use crutches properly and can monitor your progress. Because crutches are often prescribed after an injury or surgery, you may need rehabilitation as well.[8]
- Your doctor may recommend at least a few sessions with a physical therapist to help you get the hang of crutches. If you cannot put any weight on your leg, your doctor will likely send you to the physical therapist before you leave the hospital so that you can learn how to move around properly.[9]
- If you have had surgery on your leg or knee, you will likely need to see a physical therapist for rehabilitation. Your PT will make sure that you are stable and able to walk safely using your crutches. The PT will also work with you to develop your strength and mobility.
EditWalking with Crutches - Put your crutches in place. The crutches should be positioned straight up-and-down to begin. Position the shoulder pads slightly wider than your shoulders so that you can fit between the crutches when you stand up. The feet of the crutches should be next to your feet, and the pads should be underneath your arms. Place your hands on the hand pieces.[10]
- Put your weight on the good (uninjured) leg. Push down on the hand pieces of the crutches as you stand up, keeping your injured leg or foot off of the floor. All of your weight should be on your good leg. You may want to ask for help from a friend or family member.[11]
- If you need to, hold on to something stable like a piece of heavy furniture or a railing while you are adjusting to moving around independently.
- Take a step. To take a step, start by placing the foot pads of the crutches a short distance in front of you, ensuring that they are slightly wider than shoulder width apart. The distance should be short enough that you feel stable, about 12 inches. When stable and ready, lean on the crutches by loosely gripping and then pushing against the handles and straightening your arms, transferring your weight onto your arms. Swing your body slowly through the gap between the crutches, lifting your good leg and moving it forward. Place the foot of the good leg flat on the ground, keeping the other leg next to the good leg. Repeat the process until you get to your destination.
- When pivoting, pivot with the strong leg, not the weak leg.[12]
- As your injury begins to heal you will feel more comfortable taking larger steps but the crutches should never be much farther forward than your bad foot's toes; otherwise, you'll most likely be caught off balance and increase the possibility of falling. Be careful especially the first few days on the crutches. They can be a challenge to many people.
- Distribute your weight correctly as you walk. Lean on the crutches and swing forward, slowly shifting your weight forward using your forearms, not your elbows. Be sure to have a slight bend to the elbow, and use your arm muscles; do not lean on your armpits.
- When leaning, don't lean on your armpits; it will hurt and may cause you to develop a painful rash. Instead, lean on your hands using your arm muscles.
- You can put socks or a rolled up towel on the armpit pad to help prevent a rash.[13]
- Leaning on the armpit can lead to a condition called radial nerve palsy. If this happens, the wrist and hand can become weak, and occasional the back of the hand can lose feeling [14] The good news, is if the pressure is relieved, the injury usually heals itself.
- Leaning on the armpit could also cause brachial plexus injury, or "crutch palsy," or rotator cuff tendonitis, which causes inflammation and pain in the shoulder and outer arm.[15]
- Avoid gripping the handles too tightly. Doing so may cause a cramp in your fingers and increase numbness in your hands. Try to relax your hands as much as possible. To avoid cramps, try to keep your fingers cupped so the crutches 'drop' into your fingers when leaving the ground. This will relieve pressure on your palms and let you walk farther with much less discomfort.
- Use a backpack to carry things. Using a messenger bag or a handbag on one side could interfere with your crutches. It may also throw you off balance. Use a backpack to carry things around when you're using crutches.[16]
EditSitting and Using Stairs with Crutches - Back up to a chair to sit. Balance on your good leg and put both crutches under the arm on the same side as your weak leg. Use your other hand to feel behind you for the chair. Slowly lower yourself into the chair, lifting your weak leg as you sit.[17] When you are seated, lean your crutches upside-down in a nearby spot so they don't fall over out of reach.
- Take any stairs carefully. Stand facing the stairs, and whichever side the banister/railing is on, put that crutch under your arm on the opposite side. You should now have one hand free to hold the railing and one hand with a crutch to take weight, with the second crutch resting under your arm.
- If possible, have someone carry the unused crutch for you.
- Whenever possible, take the elevator instead of the stairs while you are on crutches.[18]
- Place the crutch on the ground first. The crutch should be next to you, on the outside of your good leg. You should hold the banister or handrail with the hand that is on the same side as your bad leg. Leave the crutch in place until you have stepped up, then move the crutch up to meet you on your current step. Do not lead with the crutch.
- Lift your good leg up to the first step. Use that leg to move the rest of your body weight up. Then follow with the crutch, so that the crutch is on your current step with you. Now repeat that until you get to the top of the stairs. Your good leg should do the majority of the lifting, and your arms should be used just for support and balance. Coming down stairs, you should put your bad leg and crutch on the step down, then use your good leg to move your body weight down. [19]
- If you get confused about which way it goes, the good leg is always the highest on the stairs, as it always takes the strain of moving your body's weight. Try to remember the saying, "Good leg up, bad leg down" Good leg goes first when you go up the steps, the bad (injured) leg is first when going down the steps.
- With practice you can also use both crutches to take the stairs, but you need to be very careful on steps. The same concept is done, "down with the bad leg."[20]
- Try scooting. If you feel too unsteady on the stairs, you can sit on each step and scoot your bottom up and down. Start with sitting on the bottom step with the injured leg in front of you. Scoot your body up and sit on the next step, hold both crutches with you in the opposite hand and moving up the steps with them. When going down, do the same. Take your crutches in the free hand and use your other hand and good leg to support yourself while going down.[21]
- Take breaks, to give your arms and legs a rest.
- Don't walk as much as you do because if you put too much pressure on your hands; it will hurt really badly.
- Use a backpack to carry your things hands-free.
- While sleeping, elevate the injured area so the swelling goes down.
- Do not wear heels or unsteady shoes.
- Smaller steps will make you less tired but you will go slower.
- Consider alternatives to crutches. If your injury is below the knee, you may have a much easier choice. Do a search on "knee scooter" or "orthopedic scooter" see the external links. These devices work like a scooter with a padded place to rest the knee of the injured leg, so that you can push off scooter-style with the good leg. They won't work for all leg injuries, but if you think one might be appropriate for you, talk to your doctor and inquire at medical rental places. If you cannot do crutches, a wheelchair is always an option as well.
- Walk slowly!
- Also be aware of small rugs, toys, and any other floor clutter. Do you best to keep floors clean to avoid accidents.
- Take very small steps in slippery, wet, or greasy areas as your crutches can slide out from under you.
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| How to Increase Your Willpower Posted: 03 Sep 2016 09:00 AM PDT Willpower is necessary to complete many trying tasks. If you want to lose weight, quit smoking, or achieve certain career goals, willpower is vital. There are ways you can work on increasing your willpower over time. Set goals for yourself, have follow through, and make lifestyle changes to strengthen your resilience. EditSetting Goals - Break things down into manageable chunks. If you're overwhelmed by the enormity of a task, it's more difficult to succeed. You won't be able to sustain your willpower if you feel like you're setting impossibly high standards for yourself. You can increase your willpower by breaking down difficult tasks in small, manageable chunks.
- In her memoir Bird By Bird, writer Anne Lamott describes her brother working on a school report cataloguing different types of birds. Having put off the project to the last minute, her brother felt overwhelmed by the task before her father came, wrapped his arm around the boy's shoulder, and said, "Bird by bird, Just take it bird by bird." What this means, of course, is that enormous tasks can be broken down in manageable chunks.[1]
- If you want to get something done and feel overwhelmed, take things bird by bird. If you have a 20 page term paper, promise yourself to write two pages a day in the weeks leading up to the deadline. If you want to lose 40 pounds, set a goal of eight pounds lost per month. If you want to be able to run five miles, use an application like "Couch to 5K" to gradually build your speed and strength over time. When we break big tasks down into small components, they suddenly seem doable.[2]
- Set reasonable deadlines. If you want to increase your willpower, you need to make deadlines for yourself. No one can function without a schedule. Set deadlines that you can reasonably achieve and stick to them.
- If you want to, say, start exercising five days a week and you currently do not work out at all, you'll burn out in a week going straight to your goal. Instead, set a schedule. Decide to work out two days a week for a week, then move that up to three days, then four days, and then five.[3]
- Keep track of your successes. Invest in a large calendar you can display on the fridge or wall. Write a small note about your success that day on the calendar. For example, on October 3rd write something like, "Ran three miles today." Seeing your success concretely can help you feel a sense of pride that will motivate you to continue.[4]
- Make a plan. A technique that may help when your willpower is tested is to use an "implementation intention," or an "If, then" statement to plan for situations in which you might face temptation.[5]
- For example, you may be trying to give up sugar, but you're going to a birthday party and you know there will be cake there. Make your plan before the party: "If someone offers me a piece of cake, then I will have some of this fruit salad I am bringing instead."[6]
- Having a plan already in place may reduce strain on your willpower, as you have essentially already made the decision and don't need to battle your desire for sugar in the moment.[7] This can work even if your self-control has been depleted.
EditStaying On Task - Hold yourself accountable. A vital step to increasing your overall willpower is to take some personal accountability. Do so for both your successes and obstacles as you work towards your goals.
- Talking or writing out loud about your actions can help. State what you did, why you did it, and how it made you feel. For example, ""I was feeling stressed about getting my paper done, so I decided to distract myself and watch television instead. I will work on managing my stress better so I can complete my paper so I can get things done instead of feeling lazy and bad about myself." Conversely, something like, "I wrote two pages of my term paper today because I wanted to stay on task and this makes me feel productive and positive about myself."[8]
- Laying responsibility solely on yourself requires tremendous honesty. It also increases your ability to manage impulses and "look before you leap," and your sense of responsibility as you cease blaming external factors on your circumstances. This can help your willpower as you'll embrace the fact change is within your power.[9]
- Manage negative thoughts. Negative thoughts will inevitably pop up during your journey. You may take one setback to mean you can never change, or you may simply have a voice in your head, chattering away that you won't succeed, putting you down. If you want to increase willpower, negativity does not help as it makes you feel defeated and hopeless. While it's impossible to stop negative thoughts completely, you can change how you react and deal with them.
 - Keep a record of your negative thoughts. Journaling is beneficial in many ways, and one thing you can do is log the negative thoughts that occur throughout the day.[10] Soon you will be able to identify any patterns in the negative messages and begin to explore their origins.
- When you identify a negative thought, such as "I am not capable of achieving my goals," question whether or not it is really true. Do this by looking at actual evidence, not just what your negative voice tells you. You can make two columns in your journal, one with evidence "for" the belief, one "against." In the "For" column, you might write: "I tried to go a month without eating sugar and I couldn't do it. I feel like I'm not strong enough to change my habit." In the "Against" column, you might write "When I set smaller, more attainable goals, I can accomplish them. When I take things day-by-day or week-by-week, I have a lot of success. In the past I've met goals to finish school, get a raise at work, and quit smoking. It was probably unreasonable to quit sugar cold turkey when I love it so much. I need to try again, maybe using a different method."
- For a more in depth look at negative thoughts and how manage them, check out the article How to Deal with Negative Thoughts.
- Be yourself. This means knowing your limits and setting appropriate goals. If you are trying to quit smoking, for instance, it would of course be great if you could just quit all at once and be done with it. But maybe that's not you — maybe you still really enjoy smoking and you've been doing it for years. Instead of holding yourself to an ideal, i.e. someone who can just drop an addictive habit, maybe you need to slowly taper off instead. In this way you are being true to yourself while also setting yourself up for success by setting goals based on your knowledge of yourself.
- Reward yourself. It's important to stay on task and take responsibility for your actions. However, it's also important to know how to reward yourself for good behavior. No one's willpower is strong enough to keep going without a treat now and then.
- Build up a system of rewards for yourself. If you're trying to lose weight, for example, promise yourself you can buy one new item of clothing for every week you follow your diet and workout schedule.[11]
- Everyone has their own system that works for them. Find something you enjoy and find a way to treat yourself to it now and then. Working in occasional rewards means you can keep going on your path to your goal longer, resulting in sustained willpower.[12]
EditMaking Lifestyle Changes - Develop good habits. Stress is a major killer of willpower. When we're overworked and frustrated, we succumb to behaviors we'd rather work against. By developing good personal habits, we're more likely to stay on track when stressed.
- Incorporate certain activities, like working out and studying, into your daily routine. This can help combat stress. If activities that take willpower are seen as a necessary part of day-to-day life, like brushing one's teeth at night, you're less likely to shirk on those duties when stressed.[13]
- Also, people with good habits are less affected by stress. Regular exercise, a healthy diet, and a solid sleep schedule can all help lessen how much stressful life events affect you.[14]
- Do not procrastinate. Procrastination can kill willpower. Putting off duties that are seen as a burden makes us more likely to not do them at all. Avoid procrastination as much as you can if you want to ramp up your willpower.
- Procrastination is often rooted in perfectionism. People tend to put things off as they're stressed out about not doing them perfectly. Understand delaying work does not actually reduce this stress and can actually heighten it. You're better off just getting to work despite reservations than ruminating over the task at hand.[15]
- Keep a journal. Journaling can help increase willpower as you can see a log of your progress. Setbacks will feel less harsh when you can look at them in comparison to your achievements. Say you gained five pounds over the holidays. Look back at your journaling from when you started your weight loss journey to remember how far you've come.[16]
- Seek support. No one can do everything. If you want to sustain your willpower, seek out support from others.
- Certain specific tasks, like quitting drinking or smoking, have support groups at hospitals and community centers that can help.
- Talk to your friends and family members about what you're trying to accomplish. Ask them to support you along the way. If you're trying to cut back on drinking, for example, ask that your family members not drink in front of you.
- Don't be afraid to get back into something worthwhile, if you have had a break or a setback. Rome wasn't built in a day, and so take breaks when needed.
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| How to Easily Clean Baby's Cradle Cap Dandruff Without Hurting the Baby Posted: 03 Sep 2016 01:00 AM PDT Cradle cap, also called infantile seborrheic dermatitis, is an oily, patch of thick white, yellow, or brown scaly skin. Though it commonly occurs on the scalp, it can also occur on the ears, nose, eyelids, and groin. Doctors believe that it is caused by the oil glands and hair follicles in the baby's skin producing too much oil. It may also be caused by a fungus called malassezia yeast that grows in the scalp's oil glands.[1] It is not contagious, not caused by an allergy, and is generally not itchy. It is not dangerous and usually clears up on its own within a few weeks to a few months, but you can take actions to speed along the process. EditTaking Care of Cradle Cap at Home - Rub a small amount of mineral oil, baby oil, or petroleum jelly into the scaly patches. Allow the oil or jelly to soak in for 15 minutes. This will soften and loosen the crusts, making them easier to remove.[2]
- Because chemicals can be absorbed through the skin, including the scalp, be sure to read the manufacturers' labels on the products to be sure that they are safe for babies.
- Don't leave the oil/jelly on the baby, because this will make the crusts sticky and prevent them from naturally coming off.
- Coconut oil and shea butter are common natural remedies that can be applied.[3]
- Don't use olive oil because it may encourage the growth of skin yeasts, or malassezia, and this may make the cradle cap worse.[4]
- Wash the oil off with warm water.
- Shampoo the baby gently with a mild baby shampoo to remove the oil/jelly and scales. This will also remove any natural oils that may have built up and caused dead skin cells to stick to the scalp, forming scales.[5]
- While shampooing gently massage the scalp to soften and loosen the scales. This can be done with your fingers, a washcloth, or a soft bristled baby brush. Don't scrub your baby's skin too hard, or you could irritate it.[6]
- Don't use dandruff shampoos because they may contain chemicals that aren't recommended for babies and could be absorbed through the skin.[7]
- Thoroughly rinse all of the shampoo out of the baby's hair to prevent irritation and if necessary, shampoo the baby daily.
- Brush the loosened flakes out of the baby's hair with a soft brush. Strands of hair may come away with the flakes, but the hair will grow back. Don't pick at the scales as this may cause an open wound which will make the baby vulnerable to an infection.[8]
- Brushing the flakes out will be easiest after the bath when the baby is dry. When the flakes are wet, they will stick to the hair.
EditUsing Natural Remedies to Cleanse the Scalp - Make a gentle disinfectant out of natural remedies such as apple cider vinegar or baking soda. This will help prevent the growth of bacteria or fungus.[9]
- Mix one part apple cider vinegar with two parts water. Massage this solution into the cradle cap. Let it sit for 15 minutes or until dry. This will help dissolve and loosen the scales.
- Mix a paste of baking soda and water. Use 1-2 teaspoons of baking soda and a 1:1 ratio of water. Dab the paste onto the infected area and let it dry on the baby for 15 minutes.
- Do not apply vinegar or baking soda to broken skin or open wounds because it may sting. Instead, seek medical attention from a doctor.
- Comb out the flakes using a fine-toothed comb. Gently comb against the hair slowly lifting and removing the loosened flakes.
- A lice comb works particularly well. The thin narrow teeth will catch even the smallest flakes.
- Do not scrape off flakes that are still attached to the scalp as this may hurt the baby.
- Shampoo the baby to wash out any remaining apple cider vinegar or baking soda paste. Be careful to avoid rinsing the apple cider vinegar or baking soda mixture into the baby's eyes.
- Use a mild shampoo that is approved for babies' sensitive skin.
EditKnowing When to Seek Professional Care For Your Baby - Seek medical advice if home care does not help or your baby's condition worsens. Signs that your baby should be seen by a doctor include:
- Symptoms of infection, such as bleeding, pus oozing from below the scales, or extreme redness, pain, or fever.
- Swelling and severe itching causing the baby to scratch. This may be a symptom of another skin condition called eczema.[10]
- Cradle cap occurring on areas of the body other than the scalp, particularly the face.
- Follow any treatment prescribed by the doctor. If your baby's cradle cap becomes infected or very inflamed or itchy, the doctor may prescribe one or more of the following to treat the infection and reduce inflammation:[11]
- Antibiotics
- Antifungal cream
- A dandruff shampoo containing tar, antifungal medications such as ketoconazole, or selenium sulfide
- A mild steroid cream such as hydrocortisone 1% cream
- Do not use over-the-counter medications without consulting a doctor. Steroid creams, antifungal medications, or dandruff shampoos containing salicylic acid may be dangerous for the baby when absorbed through the skin. Your doctor may recommend steroid creams or antifungal medications in some cases, and you should always follow her instructions.
- Dandruff shampoos containing salicylic acid are never used on babies.
- Also consult your doctor before applying natural remedies with medicinal properties, like Calendula. Calendula is antiseptic and anti-inflammatory, but talk to your doctor before applying it to a baby.[12]
- Tea tree oil may be toxic and is an allergen for some people so it is not recommended for babies.[13]
- Be careful with home remedies using nut oils or egg whites as they may cause allergic reactions.
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