CAMBIVO COMPRESSION SOCKS HANDBOOKKNEE PAIN

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TABLE OF CONTENTSIntroduction to compression socks…………………………….……………… 4Medical uses of compression socks………………...………………………… 5Ankle, calf and leg problems………….………………... ……………………… 7Exercises you can do at home……………….………………...………………… 8 Tips to prevent lower leg problems…………..………………...……………… 14

***DISCLAIMER: The recommendations in this and any other document are not medical guidelines but are for educational purposes only. We recommend that you do not rely solely on the information presented and that you always read labels, warnings, and directions before using or consuming a product. This product is not intended to diagnose, treat, or cure any disease.

》It's best to consult your physician and stay hydrated before starting any exercise routine. Remember to not wear any compression clothing/braces on open wounds or while sleeping.

***ALLERGY NOTICE: Some individuals may be allergic to Spandex or synthetic fiber blend. Should a rash or irritation occur, discontinue use and consult your physician.

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INTRODUCTION TO COMPRESSION SOCKS

Unlike traditional athletic socks, compression socks use stronger elastics to create significant pressure on the legs, ankles and feet. These socks are tightest at the ankles and gradually become less constrictive as they approach the knees and thighs. By compressing the surface veins, arteries and muscles, they force circulating blood to flow through narrower channels. As a result, the arterial pressure is increased, which causes more blood to return to the heart and less blood to pool in the feet.

Nowadays, the concept of compression gear is popular. While long known in the medical field as a good option recommended by doctors, only recently compression socks became a popular demand among sports enthusiasts because they are designed to help prevent the occurrence of and progression of conditions such as: venous disorders such as edema, phlebitis and thrombosis.

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MEDICAL USES OF COMPRESSION SOCKS

The Cambivo EnduraFit Compression Socks is made from high-quality, moisture-wicking fabric with different compression levels. The socks can be used for conditions such as:

Tiredness and aching in the legs - caused by inefficient blood flow.

Edema - Swelling or inflammation of body parts swell due to injury. It may affect a small area or the entire body.

Varicose veins - Twisted, enlarged veins near the surface of the skin. They most commonly develop in the legs and ankles. Causes include age, obesity, standing or sitting for long periods of time.

Deep vein thrombosis - DVT, is a blood clot that forms in a vein deep in the lower extremities of the body.

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Pregnancy - Pregnancy increases the volume of blood in your body, but decreases the flow of blood from your legs to your pelvis.

Family history - If other family members had varicose veins, there's a greater chance you will too.

Long flights - Continuously sitting in long distance flights can cause calf and leg strain.

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MEDICAL USES OF COMPRESSION SOCKS

1. Ankle Sprain - Ankle sprains are common injuries that occur when the foot twists or turns beyond its normal range of movement, causing the ligaments of the ankle to overstretch or tear. The usual ankle injury is the inward twist.

2. Calf Sprain - A calf strain is caused by overstretching or tearing any of the 9 muscles of the calf. Calf strains can occur suddenly or slowly over time, and activities, such as walking, climbing stairs, or running can be painful, difficult, or impossible.

3. Restless Leg Syndrome - RLS is a disorder that causes a strong urge to move one's legs. There is often an unpleasant feeling - pulling, throbbing, pulsing, creeping, and so on when the legs are at rest. This tends to be most of a problem at night, resulting to sleep disturbance.

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EXERCISES YOU CAN DO JUST ABOUT ANYWHERE

Toe Stand - Strengthens calf and ankles. * Stand straight and hold onto the back of a chair, without bending at the waist or knees. * Stand up straight on the tips of your toes for 1 minute.* Repeat for 10 minutes.

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Toe Stand - Strengthens calf and ankles. * Stand straight and hold onto the back of a chair, without bending at the waist or knees. * Stand up straight on the tips of your toes for 1 minute.* Repeat for 10 minutes.

Wall Calf Stretch - Strengthens calf and shoulder muscles.

* Stand a little less than arm's distance from the wall. * Step your left leg forward and your right leg back, keeping your feet parallel. * Bend your left knee and press through your right heel. * Hold for 20 to 30 seconds and switch legs.

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Seated Calf Stretch - This is a simple way to stretch your calves while sitting.

* Sit comfortably on the floor. If the backs of your legs are really tight and you find yourself slumping, sit on a pillow so you can keep your spine straight.* Fold your right leg in and reach your left leg long.* Wrap a yoga strap or Theraband (or an old tie or belt from your bathrobe) around the ball of your left foot.* Use the strap to pull your toes toward your head.* Do not jam your knee into the floor and keep your left heel on the ground.* Hold for 20 to 30 seconds and then repeat of the other side.

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Downward Facing Dog - Also a yoga pose, this pose strengthens and stretches calves, legs, arches and deeply stretches the back, opens the chest, and builds upper body strength.

* From Table position, tuck the toes under, press into the hands and begin to lift the hips up towards the ceiling.* Spread the fingers wide apart with the middle finger facing forward, and the palms shoulder width apart. Press the out through the fingers and edges of the hands.

* Using straight (but not locked) arms, press the hips up and back reaching the chest towards the thighs. Lift up through the tailbone to keep the spine straight and long.* Have the feet are hip’s width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat.* Let the head and neck hang freely from the shoulders or look up at the belly button.* Breathe and hold for 4-8 breaths.* To release: bend the knees and lower the hips back to Table position. Repeat 5 times.

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Downward Facing Dog - Also a yoga pose, this pose strengthens and stretches calves, legs, arches and deeply stretches the back, opens the chest, and builds upper body strength.

* From Table position, tuck the toes under, press into the hands and begin to lift the hips up towards the ceiling.* Spread the fingers wide apart with the middle finger facing forward, and the palms shoulder width apart. Press the out through the fingers and edges of the hands.

* Using straight (but not locked) arms, press the hips up and back reaching the chest towards the thighs. Lift up through the tailbone to keep the spine straight and long.* Have the feet are hip’s width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat.* Let the head and neck hang freely from the shoulders or look up at the belly button.* Breathe and hold for 4-8 breaths.* To release: bend the knees and lower the hips back to Table position. Repeat 5 times.

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Wide Squat with Calf Raise - Strengthens calves, glutes and inner thighs.

* Stand with your feet about three to four feet apart, toes turned out. Bring your hands together in front of your chest, and squat down so your thighs are parallel with the floor, knees over the ankles.* Raise your left heel off the floor, and begin to pulse the hips up and down, isolating the left calf.* Continue pulsing for 30 seconds, and then switch sides to complete this exercise.

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TIPS TO PREVENT LOWER LEG PROBLEMS

Wide Squat with Calf Raise - Strengthens calves, glutes and inner thighs.

* Stand with your feet about three to four feet apart, toes turned out. Bring your hands together in front of your chest, and squat down so your thighs are parallel with the floor, knees over the ankles.* Raise your left heel off the floor, and begin to pulse the hips up and down, isolating the left calf.* Continue pulsing for 30 seconds, and then switch sides to complete this exercise.

Keep a balanced diet - A balanced diet is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance.

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Exercise - Being physically active is another way to combat stress and promote healthy bones. A simple 30 minute walk per day or an hour of light workout in the gym is enough to keep your bones healthy.

Warm up prior to any sports activity - Lightly stretch or better yet, do a slow jog for two to three minutes to warm up the muscles.

Choose the right athletic shoes - Selecting a good pair of running shoes comes down to 2 things: to avoid blisters and other pains and better fit to your foot. The best way to get a pair that is right for you is by visiting a shoe store that emphasizes selling running shoes. These stores usually have a knowledgeable staff that will even let you try running around in the shoe.

Compression therapy - Compression socks encourage proper circulation. If your legs are swelling or if you already have a knee discomfort, squeezing sensationthat the compression garment consistently generates improves the blood flow in the muscles, allowing freshly-oxygenated blood to continue to flow through the circulatory system in the area.

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Compression Level

10-20 mmHg Heaviness and fatigue of the legMild varicose veins during pregnancyMild varicose veins without significant oedemaProphylaxis of thrombosis and embolism for immobile patientsProphylaxis during travel (Economy Class Syndrome)

More severe varicose veins during pregnancyVaricose veins with mild oedemaPost superficial and deep venous thrombosisPost Sclerotherapy, venous surgery or thermal ablationChronic venous insufficiency(CVI)Management of healed venous ulcerPrevention of DVT and oedemaPost-thrombotic syndrome(PTS)Prevention of PTSPost-traumatic oedema

NOTE: This information should not be used as medical advice. It is always best to ask your doctor or therapist which compression level you should wear.

20-30 mmHg

Indications

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