mental and physical health benefits of exercise

What are the mental and physical health benefits of exercise?

You already know that exercising is beneficial to your physical health. But did you know it can also enhance your mood, sleep, and help you deal with depression, anxiety, stress, and other issues? Numerous therapeutic and preventative benefits of exercise are available for both physical and mental health. Any quantity of exercise, even if it is less than the recommended amount, offers several advantages.

What are the mental advantages of exercise?

Yes, physical health exercise can improve your physical health and physique, help you lose weight, improve your sex life, and even add years to your life. However, that is not what motivates most individuals to stay active. Exercise is about more than just aerobic ability and muscle mass.

Depression and exercise

Physical health exercise is an effective antidepressant for numerous reasons. Most significantly, it stimulates all brain changes, including neuronal development, decreased inflammation, and new activity patterns that enhance sensations of peace and well-being. It also causes the release of endorphins, which are potent chemicals in your brain that stimulate you and make you feel happy. Finally, exercise can be a distraction, allowing you to find peace to stop the loop of negative thoughts that feed sadness.

Anxiety and exercise

Exercise is a natural anti-anxiety remedy that is both safe and effective. Producing endorphins eases tension and stress, boosts physical and mental vigor, and enhances general well-being. Anything that gets you moving will help, but paying attention instead of zoning out can provide a more significant benefit.

Stress and exercise

Your muscles, especially those in your face, neck, and shoulders, may be tight, leading to headaches, back pain, or a stiff neck. Muscle cramps, a racing heartbeat, or tightness in your chest could occur. Insomnia, heartburn, stomachache, diarrhea, or frequent urination are all possible side effects. These physical symptoms can cause anxiety and discomfort, leading to even more stress and creating a vicious loop between your mind and body.

What are the physical advantages of exercising?

Regular physical health exercise is beneficial to heart health. The following are some possible benefits:

  • lowering cholesterol levels
  • blood pressure reduction
  • reducing the likelihood of heart attacks and heart disease
  • reducing the risk of a stroke

A major factor in reducing the risk of cardiovascular disease is exercise.

  • Aids in diabetes treatment

Different types of exercise, according to the American Diabetes Association (ADA), can assist those with or at risk of type 2 diabetes by:

  • enhancing blood glucose regulation
  • lowering the cardiovascular risk factors
  • assisting with weight loss
  • promoting general well-being

According to the American Cancer Society, there is clear evidence that higher levels of physical exercise are connected to a lower risk of the following cancers:

  • colon
  • stomach
  • esophageal
  • breast
  • bladder
  • uterus (endometrial)
  • kidney

A 2016 review of 26 breast, prostate, and colorectal cancer studies revealed a 37% reduction in cancer-specific mortality when comparing the most active individuals to the least active. Physical activity may also be linked to a lower risk of other malignancies, but the data is mixed.

It supports the growth and fortification of muscles.

Exercises involving weight bearing help people develop powerful muscles, which is crucial as they get older.

Raises the possibility of living a longer life

A 2018 Department of Health and Human Services report states that “strong scientific evidence suggests that physical activity delays death from all causes.”

Even better, the advantages begin with only a few minutes of moderate-to-vigorous weekly exercise. The most significant shift happens when a person transitions from “inactive” to “insufficiently active.”

Maintains a healthy weight

Reducing weight and keeping it off necessitates a nutritious, well-balanced diet. According to the CDC, there is excellent evidence that exercise can help people maintain their weight over a term. However, it may take more than the suggested amount. It is simple to overestimate how many calories you burn while exercising. The CDC provides some samples of the calories that a 154-pound person would burn during an hour of activity for:

  • 370 calories from hiking
  • 330 calories for light gardening
  • 5 kilometers of jogging or running: 590 calories

It could help with chronic pain.

In 2017, a review of Cochrane Reviews, which systematically analyzed the evidence for specific interventions, examined whether exercise and physical activity help with chronic pain in adults. The review’s authors noticed a lack of data regarding pain severity improvement. The study indicated that more research was needed to provide a definitive answer. Although the quality of evidence was typically low, the authors remark that “there is some evidence of increased physical function and a variable effect on both psychological function and quality of life.”

Helps in sleep

Physical health exercises improve sleep, and some of the advantages are instant. Exercise regularly can help by:

  • improving sleep efficiency
  • enhancing sleep quality and duration
  • decreasing daytime drowsiness
  • lowering the need for sleeping pills

Assists with osteoporosis

Physical health exercises can treat or prevent osteoporosis because it improves bone health. Regular exercise also aids in the prevention of falls and fractures caused by muscle weakness and a lack of balance, which is especially significant for persons with osteoporosis.

It enhances brain function and lowers the risk of dementia

Regular physical activity can lower the risk of dementia and Alzheimer’s disease in people. Exercise also enhances several areas of cognition in persons over 50, such as processing speed. A 2016 assessment of the research found that physical activity, cognitive activity (such as learning new skills), and a Mediterranean-style diet boost “brain health” in older persons. The findings suggested that these practices, in combination, may aid in preventing cognitive symptoms of aging and neurodegenerative illness.

Summary,

Everyone benefits from exercise. Regular exercise can lower the risk of many serious diseases, improve mental health and mood, and even lengthen one’s life. For persons who are currently sedentary, relatively tiny increases in physical activity have some benefits. Those first small steps are significant even if a person falls short of the suggested weekly activity levels. Do not hesitate to contact Dr. Niraj Patel if you want the best care possible for your medical problems. He’s one of Om physio’s most well-known medical professionals!

 

Best Exercises to Help Relieve Joint Pain

Exercise is essential for persons who have arthritis. It improves strength and flexibility, alleviates joint pain, and lowers fatigue. Of course, when your joints are already stiff and aching, the prospect of going around the block or swimming a few laps may seem daunting.

Exercise keeps you moving when arthritis tries to paralyze you. However, you don’t have to run a marathon or swim as quickly as an Olympic swimmer to help relieve arthritis symptoms. Even light exercise can help you manage discomfort and maintain a healthy weight. Still not convinced? Continue reading.

Why is exercise vital?

Best joint pain exercises can help you improve your health and fitness while not causing joint pain. Exercise can help you with your current treatment plan by:

  • Work on strengthening the muscles around your joints.
  • It helps you retain bone strength
  • It gives you more energy to go through the day
  • It makes it simpler to obtain a decent night’s sleep
  • Aids in weight control
  • Improve your quality of life
  • Work on your balance.

Contrary to popular belief, exercise will not increase your joint pain and stiffness. A lack of activity can aggravate joint pain and stiffness. Maintaining the strength of your muscles and surrounding tissue is critical to preserving bone support. Lack of joint pain exercise weakens those supporting muscles, putting additional strain on your joints.

Consult your doctor beforehand

Consult your doctor about including exercise in your treatment plan. The ideal workouts for you will depend on your type of arthritis and the joints involved. Your doctor or physical therapist can help you select the workout regimen that will provide you with the most benefit while causing the least amount of irritation to your joint discomfort.

Arthritis exercises

Your doctor or physical therapist can advise you on range-of-motion exercises, strengthening exercises, aerobic exercises, and other activities.

Exercising range of motion

These exercises help to reduce stiffness and improve your ability to move your joints over their whole range of motion. These movements could include raising your arms above your head or rotating your shoulders forward and backward. These exercises can usually be done daily.

Exercising range of motion

Exercising for Strength

These workouts assist you in developing strong muscles that support and protect your joints. Weight training is an example of a strengthening activity that can help you keep or gain muscle strength. Remember to avoid working out the same muscle groups on consecutive days. Rest a day in between workouts and take an additional day or two if your joints are uncomfortable or swollen.

A three-day-a-week program will help you jump-start your improvement when starting a strength-training program, but two days a week is all you need to maintain your gains.

Exercising for Strength

Aerobic activity

Aerobic and endurance workouts improve general fitness. They can help you lose weight, enhance cardiovascular health, and offer you more stamina and vitality.

Walking, bicycling, swimming, and utilizing an elliptical machine are low-impact aerobic exercises that are gentler on your joints. Try to increase your weekly aerobic activity to 150 minutes of moderate intensity. If it’s easier on your joints, divide the duration into 10-minute increments.

Moderate-intensity aerobic exercise is the safest and most effective if done most days of the week, but even a couple of days per week is preferable to no activity. You should be able to carry on a conversation while exercising to determine if you are in the moderate-intensity exercise zone, even if your respiratory rate will be increased.

Aerobic activity

Other pursuits

Any movement, no matter how tiny, can be beneficial. Mowing the lawn, raking leaves, and walking the dog are all examples of daily tasks.

For example, gentle yoga or tai chi can help you improve your balance, prevent falls, enhance your posture and coordination, and encourage relaxation. Tell your instructor about your condition and avoid positions or movements that are uncomfortable for you.

Yoga

 

Tips for Joint Protection

If you haven’t been active in a while, start carefully to ease your joints back into it. Pushing yourself too hard might overwork your muscles and aggravate joint pain.

Consider the following suggestions as you begin:

  • Maintain a low impact
  • Turn on the heat
  • Move slowly
  • Slow down
  • Following that, ice

Trust your senses and avoid exerting more energy than your joints can tolerate. Take it easy at first, gradually increasing the time and intensity of your workouts as you progress.

Don’t overdo it

You may feel pain after exercising if you haven’t been active in a while. If you’re hurting for more than two hours after exercising, you probably overdid it. Discuss with your doctor what pain is typical and what pain indicates something more serious.

Ask your doctor if you should exercise during general or local flares if you have rheumatoid arthritis. One alternative is to work through joint fits by performing solely range-of-motion exercises or exercising in water to cushion your joints.

Exercise routines for arthritis patients

Check with your doctor about arthritis exercise programs in your region. Special programs are available at several hospitals, clinics, and health clubs.

In many locations in the United States, the Arthritis Foundation offers arthritis exercise programs. Programs include water and land workout sessions, as well as strolling groups. For further information, don’t hesitate to get in touch with your local branch.

In the end,

Exercise should push you, but it should not hurt. It is typical to have some muscle discomfort when beginning a new exercise regimen. However, if it lasts more than a couple of days, reduce your workout to give your body more time to adjust to the new schedule. Consult your doctor if you are experiencing persistent pain.

If you are looking for best-in-class treatment for your health issues, do contact Dr. Niraj Patel. He’s one of the most reputed doctors of Om physio!

Sciatica pain relief

10 Stretches for Sciatica Pain Relief

Tightness in your lower back, abdominal, and/or hamstring muscles can aggravate sciatic pain, which extends from your lower back to your feet. Perform these ten simple stretches for Sciatica to loosen and strengthen muscle groups.

What is the Sciatic Nerve?

Sciatic nerve pain or Sciatica pain might be so painful and incapacitating that you don’t want to get out of bed. Because this ailment is rather prevalent, with a lifetime incidence of 10 to 40, you most likely know more than one person who has it.

The sciatic nerve starts in your lower back, hips, and buttocks and travels down each leg, bending at the knees. Sciatica occurs when there is an issue somewhere along this pathway. Stretches for back pain can help you to get rid of these.

Sciatica pain can be caused by a variety of factors, including:

  • A disc ruptures
  • Spinal canal narrowing (called spinal stenosis)
  • Injury

Sciatic pain can also be caused by a disorder known as piriformis syndrome. The piriformis muscle runs from your buttocks along the spine’s border to the top of your thigh. This muscle can sometimes spasm and entrap the neighboring sciatic nerve. It can cause sciatic pain. There are various sciatica pain relief but stretches for Sciatica pain are the most effective.

10 stretches for back pain that can help you achieve Sciatica pain relief:

  • Reclining pigeon pose
  • Sitting pigeon pose
  • Forward pigeon pose
  • Knee to the opposite shoulder
  • Sitting spinal stretch
  • Standing hamstring stretch
  • Basic seated stretch
  • Standing piriformis stretch
  • Groin and long abductor muscle stretch
  • Scissor hamstring stretch

All the stretches for back pain mentioned above are explained in this article. Keep on reading if you are looking for Sciatica Pain relief!

Reclining Pigeon Poses

The reclining pigeon stance is one of the numerous pigeon stretches for Sciatica Pain that can help stretch the piriformis muscle.

  • While lying on your back, raise your right leg to a right angle. Clasp both hands behind the thigh, fingers locked.
  • Raise your left leg, placing your right ankle on top of your left knee.
  • Hold the position for a few seconds. It stretches the piriformis muscle, which can become irritated and push on the sciatic nerve, producing pain. It stretches all the deep hip rotator muscles as well.
  • Repeat the exercise with the opposite leg.

Sitting Pigeon Pose

It is one of the most effective stretches for Sciatica pain. For this follow these:

  • Sit with your legs straight out in front of you on the floor.
  • Bend your right leg, so your right ankle rests on your left knee.
  • Lean forward and reach your upper body toward your thigh.
  • Maintain for 15 to 30 seconds. The glutes and lower back are stretched because of this.
  • Repeat on the opposite side.

Forward Pigeon Poses

If you are looking for Sciatica Pain Relief, it is one of the most recommended stretches for back pain for you!

  • Get down on all fours and kneel on the floor.
  • Pick up your right leg and move it forward in front of your body on the ground. Your lower leg should be parallel to the ground and parallel to the body. Your right foot should be in front of your left knee, and your right knee should remain to the right.
  • Extend your left leg all the way behind you on the floor, top of your foot on the ground, toes pointing back.
  • Gradually shift your body weight from your arms to your legs so that your legs support your weight. Straighten your back and place your hands on either side of your legs.
  • Take a long, deep breath. Exhale as you lean forward over your front leg. As much as possible, support your weight with your arms.
  • Repeat on the opposite side.

Knee to the Opposite Shoulder

This is one of the easiest stretches for Sciatica pain that relieves sciatica pain by releasing the gluteal and piriformis muscles, which can become irritated and press against the sciatic nerve.

  • Lie on your back, legs extended, and feet flexed upward.
  • Bend your right knee and wrap your hands around it.
  • Pull your right leg across your body toward your left shoulder gently. Hold it there for 30 seconds. Remember just to pull your knee as far as it will comfortably allow. You should sense a relaxing stretch in your muscle rather than discomfort.
  • Return your leg to its starting position by pushing your knee.
  • Repeat for a total of three repetitions, then switch legs.

Sitting Spinal Stretch

When the vertebrae in the spine compress, sciatica pain occurs. This stretch opens the spine and relieves pressure on the sciatic nerve resulting in Sciatica pain relief.

  • Sit on the ground with your legs straight out in front of you, and your feet flexed upward.
  • Bend your right knee and place your foot flat on the floor outside your opposite knee.
  • Gently move your body to the right by placing your left elbow on the outside of your right knee.
  • Hold for 30 seconds and repeat three times more before switching sides.

Standing Hamstring Stretch

This stretch can help relieve sciatica-related hamstring discomfort and tightness.

  • Place your right foot on an elevated surface at or below the level of your hips. It might be a chair, ottoman, or stair step. Flex your foot to straighten your toes and leg. Maintain a modest bend in your knee if it tends to hyperextend.
  • Slightly bend your body forward toward your foot. Don’t push yourself too hard to the point of pain.
  • Lower the hip of your lifted leg rather than pulling it up. If you need assistance lowering your hip, wrap a yoga strap or long exercise band around your right thigh and under your left foot.
  • Hold for at least 30 seconds, then switch sides.

Basic Seated Stretch

Sit on a chair and cross your troublesome leg over the knee of your other leg to begin one of the most popular stretches for Sciatica pain. Then take the following steps to achieve Sciatica pain relief.

  • Bring your chest forward and attempt to keep your spine straight. Try to bend over a little more if it isn’t painful. If you experience any pain, stop.
  • Hold this position for 30 seconds before doing the exercise with the opposite leg.

Standing Piriformis Stretch

Another standing stretch that can help with sciatica pain is this one. If you’re able, you can do this without assistance or stand against a wall with your feet about 24 inches away from the wall.

  • While standing, cross your sore leg over the knee of your other leg. Bend your standing leg and try to make the number 4 with your hips at a 45-degree angle to the ground.
  • Bend your knees and swing your arms down, keeping your back straight. Maintain your position for 30 to 60 seconds.
  • Change legs and repeat.

Groin and Long Adductor Muscle Stretch

This stretch demands you to sit on the floor with your legs as wide apart as possible straight in front of you.

  • Place your hands on the ground in front of you and tilt your torso toward the ground.
  • With your elbows on the floor, lean forward. Hold this pose for 10 to 20 seconds. If you experience any pain, stop.

Scissor Hamstring Stretch

The ischial tuberosity, commonly known as the sit bones, begins at the ischium, which, combined with the ilium and pubis, forms the pelvic girdle.

The hamstring muscles are connected to the ischial tuberosity via the Sacro tuberous ligament (STL). Hamstring muscles, when tense, can mimic sciatica symptoms.

This stretch can help release the hamstring muscles, relieving strain on the sciatic nerve. It may be beneficial to perform this exercise daily.

  • Position your right foot approximately 3 feet behind your left foot.
  • Draw your hips forward and back, but your right hip should not be more forward than your left hip. A mirror could help you decide this.
  • Place both hands on your hips. If you need to balance, you can utilize a chair.
  • Bend your waist while keeping your back straight and push your torso slightly over your front leg. Maintain your weight on your front leg.
  • Hold this position for 5 to 10 seconds before repeating with the opposite leg. Stretch each leg three to five times.

Lastly

If you are still not able to achieve Sciatica pain relief after performing all these stretches for back pain, kindly consult an expert. And when it comes to experts for all these issues, no experts can be compared with the quality treatment provided by the trained professionals at Om Physio Plus Nutrition. The team of professionals will provide you with best-in-class treatment that will help you to get rid of Sciatica Pain.

rotator cuff injury exercise

Top 10 Exercises for Rotator Cuff Injury

The rotator cuff is made up of four muscles that link to the bones of the shoulder joint. The shoulder blade joins the upper arm bone to the shoulder blade via a ball-and-socket joint. Specific rotator cuff exercises can aid in the prevention of injury to this area of the body.

The rotator cuff serves several purposes. The muscles perform the following functions:

  • Place the upper arm bone in the shoulder socket and hold it.
  • Strength in arm and shoulder movements

The shoulder is the body’s most movable joint. The joint can be misused or overused, making it very easy to injure the rotator cuff and other shoulder portions. Exercises for rotator cuff injury to keep the rotator cuff muscles strong and flexible can help prevent rotator cuff injury.

Rotator Cuff Injury

Overuse injuries from repetitive overhead motions cause many rotator cuff injuries. Athletes who play baseball or tennis and those who work in vocations that require repetitive overhead motions, such as house painting or construction, are at risk of rotator cuff injury.

Overuse of the rotator cuff tendons or soft tissue that passes through the area between the upper arm bone, humerus, shoulder blade, or scapula frequently results in rotator cuff injury.

Impingement occurs when muscle strain or other overuse injuries produce swelling in the shoulder joint, reducing the space between the bones. People may occasionally rupture one of the rotator cuff’s tendons or muscles. However, this is less common than overuse injuries. Rotator cuff injuries can be excruciatingly painful but usually recover with rest and rotator cuff exercises.

Best Exercises for Rotator Cuff Injury

Arm reach

A person should accomplish the following to perform an arm’s reach to prevent rotator cuff injury. It is considered one of the most effective rotator cuff exercises:

  • Lie flat on your back, extend your arms and legs, and contract your abdominal muscles.
  • Raise one arm toward the ceiling, elevating the shoulder blade off the floor.
  • Maintain for 5 seconds.
  • Lower the arm to the floor.
  • Repeat on the opposite side.

Lying down the external rotation

It is a common exercise for rotator cuff injury. To complete this activity, follow these steps:

  • Lie on your side on a hard surface, carrying a lightweight in your upper hand.
  • Bend the top elbow to 90 degrees, maintaining the upper arm against the side of the body and the weighted hand in front of the body resting on the floor.
  • Rotate the arm at the shoulder, moving the weight toward the ceiling while keeping the elbow against the side of the body.
  • Return the weighted arm to the starting position slowly.
  • Repeat on the opposite side of your body.
  • While performing this exercise, place a tiny towel roll in your armpit to alleviate stress on the shoulder joint.

Pendulum

The exercise named Pendulum is the most preferred rotator cuff exercise. The pendulum workout consists of the following steps:

  • Lean forward with one arm freely dangling. Brace the other arm against a chair for support.
  • Circularly swing the hanging arm from side to side, forward and back.
  • Return to a standing position slowly.
  • Repeat on the opposite side.

Crossover arm stretch

The crossover arm stretch helps in preventing rotator cuff injury. It consists of the following steps:

  • Lift one arm perpendicular to the floor and straighten it out without locking it.
  • Using the opposite hand, grasp the wrist of the extended, elevated arm.
  • Gently pull the arm across the front of the body, attempting to hug the chest.
  • Repeat on the opposite side.
  • Hold the stretch for 5 seconds before slowly releasing it.

Lawnmower

To perform a lawnmower, pull, a person must:

  • Place one foot slightly forward, shoulder-width apart, and grasp a lightweight in one hand.
  • Keep the non-weighted hand on the hip, lean slightly forward, and bend the knees, so the weight is parallel to the opposite knee.
  • Pull the elbow of the arm with the weight back across the body as if starting a lawnmower.
  • Return to the starting position gently.
  • Work your way up to 2-3 sets of 8-10 repetitions.
  • Repeat on the opposite side.

Doorway stretches

It is one of the most effective yet simple exercises for rotator cuff injury. To do this stretch, follow the steps below:

  • Stand in a doorway with both sides of the frame at or near shoulder height.
  • Gently lean forward, keeping your back straight, until you feel a mild stretch at the front of your shoulders.
  • If required, lean forward to enhance the stretch. It should not be painful at all.
  • Return to your original standing position.

Two-arm wall stretch

This stretch can be done by doing the following:

  • Stand straight with your back to a wall.
  • Raise each arm in an L-shape, maintaining the upper arms parallel to the floor and the arms as flat on the wall as possible.
  • Keeping the elbows bent, move the arms up the wall to bring the hands closer together, then back down.
  • Return to the starting location.

Anterior capsule rotator cuff stretching using a towel

It is one of the most recommended rotator cuff exercises by doctors and experts. It requires several steps which include:

  • Stretch the muscles on the front side of the shoulder using a towel or a bedsheet.
  • Place one hand on the sore side of the back and grip the towel’s bottom end.
  • Grasp the upper end of the towel with your steady hand and stretch the muscles on the front side of your shoulder.

Band Pulls Apart

Follow the steps to get rid of severe rotator cuff injury:

  • Maintain proper head and neck alignment.
  • Place a resistance band shoulder-width apart, palms facing up.
  • Raise the hands to shoulder height and, squeezing the shoulder blade, pull the band apart.
  • Return to the beginning posture and do this exercise 10 times more.

Push-ups

Easy yet effective exercises for rotator cuff injury. Follow these to get rid of your issue:

  • Get down on all fours with your hands slightly wider than your shoulders.
  • Maintain a straight spine and a straight head.
  • Lower your entire body until your chest is near the floor.
  • Pause for a few seconds before pushing yourself back to the starting position.
  • Repeat ten times more.

When to see a doctor

Anyone who has chronic shoulder pain or edema should consult a doctor. People who suffer any of the following shoulder symptoms should visit a doctor because they may have a rotator cuff injury:

  • discomfort, particularly discomfort that does not ease with rest
  • swelling
  • inflammation or pain surrounding the joint

A person may require immediate medical assistance for more severe rotator cuff injuries.

If any of the following symptoms develop, seek emergency medical attention:

  • acute, abrupt pain
  • obvious joint deformity
  • immobility of the shoulder joint
  • unexpected swelling

Final Words

The rotator cuff is a set of four shoulder muscles. Because the shoulder joint is so flexible and regularly used, it is quite easy to damage the rotator cuff. People with rotator cuff injury or soreness may benefit from the easy exercises listed above to strengthen and stretch this portion of their body.

If you are suffering from severe rotator cuff injury, you can opt for the experts provided by Om Physio Plus Nutrition. The physiotherapy expert Dr. Niraj Patel provides individuals with best-in-class quality treatment and effective exercises for rotator cuff injury which will help you to get rid of your rotator cuff injury. Book your appointment today!

Relieve Lower Back Pain

10 Best Exercises to Relieve Lower Back Pain

Lower back pain is common and will affect almost everyone at some point in their lives. Most people are advised to exercise regularly to avoid lower back pain. Of course, the workouts you undertake must be reasonable; we are not advocating going for a run or lifting large weights; that would be foolish. However, there are several excellent exercises that you may use to relieve lower back discomfort. These exercises are quite gentle, but always listen to your body and stop if you feel any pain.

Of fact, there are other causes of lower back pain, so seeing a physical therapist is a good idea. That’s where Om Physio Plus Nutrition comes in. It provides customers with skilled and experienced professionals who will provide the best treatment available.

Common Exercises for Lower Back Pain

Relieve Lower Back Pain Exercises

Deep Abdominal Strengthening

It is one of the most effective exercises for lower back pain. For this lower back pain exercise, lay on your back, place a small cushion under your head, and bend your knees to perform this exercise.

  • Your feet should be hip-width apart and on the floor.
  • Keep your upper body relaxed and your chin gently tucked in.
  • Take a long breath focusing on bringing your belly button towards your spine as you breathe out.
  • Keep this moderate contraction going for 5 to 10 seconds.
  • As you exhale, relax your abdominal muscles.

Because this is a steady, gentle tightening, use no more than 25% of your full strength. Repeat five times more.

Lower Tummy Strengthening

Strengthening your lower belly muscles is critical since they operate in tandem with your lower back. It means that if the lower belly muscles are weak, the lower back can stiffen, resulting in lower back pain. These are the reasons why it is one of the most recommended exercises for lower back pain.

  • Lie on your back, your knees bent, and your feet flat on the ground.
  • Breathe in and draw one knee towards your chest as you exhale, then return the foot to the floor.
  • Repeat this exercise on each leg six to eight times.

If your back hurts in any way, this workout is not for you, at least not right now.

Bridge

The bridge is another excellent exercise for lower back pain. To complete this lower back pain exercises:

  • Lie on your back with your knees bent and your feet hip-width apart on the floor.
  • Inhale deeply and exhale slowly, lifting your hips off the floor until your shoulders, hips, and knees form a straight line.
  • As you take a deep breath, descend your hips to the floor.

Repeat eight to twelve times more. Again, this exercise should not cause any more back pain.

Pelvic Tilts

Another excellent exercise for lower back pain is the Pelvic Tilt. For the best results,

  • Lie on your back with a little cushion beneath your chin.
  • Bend your knees and set your feet hip-width apart on the floor.
  • Maintain a calm upper body and gradually tuck your chin in.
  • Contract your stomach muscles and gently flatten your lower back onto the floor.
  • Return to the starting position by tilting your pelvis towards your heels until you feel a gentle arch in your lower back and your back muscles clenching.
  • Place one hand on your stomach and the other beneath your lower back to feel which muscles are working.

Repeat 8–12 times, shifting your pelvis back and forth in a steady rocking motion.

Bird Dog

The bird dog exercise is depicted below and is an excellent exercise for lower back pain:

  • Your spine is in a neutral posture, and you must keep your head aligned with it.
  • Inhale deeply and exhale by extending one leg and the opposite arm to align with your spine.
  • You must always retain your spine in a neutral position. Therefore, don’t let your lower backdrop.
  • Hold for 5-10 seconds, then lower your leg and arm to the ground as you breathe.

Repeat this lower back pain exercise eight to twelve times on each side.

Lower Back Stretch

Another effective lower back pain exercise is Lower Back Stretch.

  • Keep your head in line with your spine, shoulders, and elbows from locking.
  • Take a deep breath and gently exhale, bringing your bottom back towards your heels.
  • Maintain the stretch for 20-30 seconds.

Bring your body back up onto all fours as you breathe in. Repeat six to eight times more.

Leg Stretch

When you have lower back pain, it is quite usual for your hamstring muscles, which are located on the back of your legs, to be very tight. As a result, stretching them out is advised. To complete this exercise:

  • Lie on your back with both feet on the floor, and your knees elevated.
  • Wrap a towel around the ball of one foot. Straighten your knee and pull back on the towel carefully.
  • Feel for a mild stretch along the back of your leg, but don’t overdo it.
  • Maintain for 20 to 30 seconds.

Repeat each leg twice.

Piriformis Stretch

The piriformis, a muscle in your buttocks, can also be tight when you suffer lower back pain. The stretch below is beneficial in stretching this muscle and is extremely simple to perform. To complete the exercise:

  • Lie on your back with your right ankle crossed over your left knee.
  • Take a big breath in a while, gripping the thigh of your left leg.
  • Pull the knee in towards you as you exhale.
  • Maintain the stretch for 20-30 seconds.

Repeat twice more for each side.

Spine Stretch

This spine stretch is an effective exercise for lower back pain and is excellent for extending your spine and feels fantastic:

  • Lie on your back with a little cushion beneath your chin.
  • Keep your knees together and bent.
  • Maintain a calm upper body and gradually tuck your chin in.
  • Take a long breath and rotate your knees to one side, then your pelvis, while keeping both shoulders on the floor as you exhale.
  • As you return to your starting position, take a deep breath in.

Repeat six to eight times on each side.

Hip Stretch

It tightens your lower back and might cause back discomfort. To stretch the hip flexors, do the following:

  • Kneel with one knee on the floor and one foot in front, knee bent.
  • Push your hips forward while keeping your back straight.
  • Maintain the stretch for 20-30 seconds.

Repeat twice more on either side.

Conclusion

If these exercises for lower back pain are not helping, you should consult an expert for better treatment. And if you are looking for one, kindly contact the expert Physiotherapist, Dr. Niraj Patel, at Om Physio Plus Nutrition. The team of professionals will provide you with best-in-class treatment that will help you to get rid of lower back pain.

Relieve Heel Pain

Top 10 Exercises to Relieve Heel Pain

What are you going to do to stay in the game? Plantar fasciitis, heel spurs, heel pain, and Sever’s disease, to mention a few disorders that can cause debilitating pain, can affect both professionals and weekend warriors. Today, you’ll learn about various heel pain exercises that can help reduce pain and prevent uncomfortable issues from occurring in the first place.

10 Heel Pain Exercises that Will Help to Get Rid of Heel Pain

If you have plantar fasciitis or heel pain, add the following exercises for heel pain to your regular regimen.

These heel pain exercises are quite practical. Their advantages go beyond pain alleviation. They serve to strengthen the muscles while also keeping them flexible. Add these exercises for heel pain to your regular warm-up and cool-down stretching activities after a workout for the best effects.

  1. Standing Wall Calf Stretches

A conventional standing wall calf stretch is one of the most fantastic heel pain exercises since tight calf muscles are one of the most common causes of heel pain.

Place your arm’s length away from a wall. Step forward one foot at a time. Bend your front knee gently, keeping your back knee straight and your heel on the floor. Stretch for 20-30 seconds before switching legs.

  1. Mock Sit

Perform a standing wall calf stretch (above). Then, squat lightly and lean forward as if to sit, keeping your heels flat on the floor. Hold for around 10-15 seconds. Repeat with the other legs. It is one of the most effective exercises for heel pain.

  1. Towel Stretch/foot Flexes

Place your feet on the floor. Roll a towel lengthwise and place your foot in the center, tightly gripping the towel on each side. Gently pull the towel, pulling the top of your foot back toward you and stretching your calf, heel, and sole of your foot while keeping your leg straight. Instead of a towel, you can use a belt. It is one of the most recommended plantar fasciitis or heel pain exercises.

  1. Plantar Fasciitis Stretch

Maintain a bent left leg with your foot flat on the floor. Take a seat. Pull your right leg up and cross it over your left to rest your ankle on your knee. Pull your toes back softly with your right palm, lengthening the bottom of your foot. It will help to get rid of any kind of heel pain.

  1. Towel Curls

It is one of the most preferred exercises for heel pain or Plantar Fasciitis. Place a towel under your feet and sit in a chair. Curl your toes, scrunching and drawing the cloth toward you. Repeat with each foot five times. Towel curls serve to develop the muscles in the feet.

  1. Toe Pick Ups

Place roughly 20 marbles (or comparable-sized objects) on the floor. Pick up each marble with your toes. Like the towel curls exercise, this is a wonderful heel pain exercise for strengthening foot muscles.

  1. Calf Raises

Calf raises performed on a step will stretch and strengthen the muscles. Place your feet on a stage with your heels hanging over the side. Stretch by lowering your heels. Raise them to make them stronger.

  1. Toes On The Wall Stretch

Stand in front of a wall, with your right foot’s toes on the wall and your heel on the floor. Place your hands in front of you as if you were going to do a push-up against the wall. Bring your body closer to the wall by bending your arms. Hold the position for 15-30 seconds.

  1. Bent Calf Stretch

Place yourself in front of a chair or a coffee table. Roll a towel or a small blanket up. Stand on it with both feet, heels flat on the floor. Bend forward, using a table or a chair to support yourself as you stretch your muscles. Rep, but with slightly bent knees this time.

  1. Seated Foot Roll

Sit on a chair and maintain an excellent posture to help reduce plantar fasciitis symptoms. Roll your foot back and forth for roughly a minute with a full, frozen water bottle, then switch feet.

How can you prevent heel pain in the first place?

The goal is the same no matter what level of athlete you are: you want to stay in the game for as long as possible.

To do so, you must take precautions to avoid injuries and heal fast if you are hurt so that you do not develop long-term, painful, and debilitating disorders.

Warming up, stretching, and practicing heel pain exercises will all aid in treating heel pain or Plantar Fasciitis. It will take some extra time, but it will be well worth it.

Final Words

Plantar fasciitis pain can be difficult to manage. Plantar fasciitis patients typically experience pain in the sole of their foot when they first walk out of bed in the morning or after standing up after sitting. Most of the time, moving about relieves the pain and discomfort. Plantar fasciitis can be managed with various treatments, including medication, self-massage techniques, supportive shoe inserts, a night splint, or exercises.

Exercises can be done quickly and efficiently to alleviate pain and discomfort. This blog was intended to discuss a few workouts that have been reviewed and approved by highly qualified and experienced physiotherapists at Om Physio Plus Nutrition.

Om Physio Plus Nutrition is a renowned brand known for providing excellent service to patients by providing them with highly qualified and specially trained physiotherapists.

Exercise for frozen shoulder

Top 10 Helpful Exercises for Frozen Shoulder

Frozen shoulder (also known as adhesive capsulitis) is a disorder in which the shoulder is stiff, painful, and has limited motion in all directions. Frozen shoulder exercises are usually the cornerstone of treating frozen shoulders.

Warm up your shoulder before completing exercises for the foreign shoulder. The most accessible approach to do this is to take a warm shower or bath for 10 to 15 minutes. You can also use a moist heating pad or a damp towel heated in the microwave, but it may not be as effective.

Stretch to the point of tension, not pain, when practicing the following frozen shoulder exercises.

How Does Frozen Shoulder Occur?

Consider an accordion. When the accordion is shrunk, it has a lot of folds. Similarly, when the shoulder joint is at your side, the connective tissue on the underside of the joint folds up.

The folds of a frozen shoulder cling together and do not easily unfold to allow a full range of motion. It causes considerable pain and restriction of shoulder joint movement.

The Most Helpful Exercises for Frozen Shoulder

Pendulum Stretches

Pendulum Stretchers

Perform this workout first. Allow your shoulders to relax. Stand up and lean slightly forward, allowing the affected arm to dangle. Swing your arm in a tiny circle about a foot wide. Once a day, make ten revolutions in each direction. Increase the diameter of your swing as your symptoms improve, but never force it. When you’re ready, increase the stretch by swinging your arm with a light weight (three to five pounds).

Towel Stretch

Towel Stretch

Hold one end of a three-foot-long towel behind your back with one hand and the opposite end with the other. Maintain a horizontal position with the towel. Pull your good arm upward to stretch the affected arm. An advanced exercise variant can be performed with the towel draped over your healthy shoulder. Hold the bottom of the towel with the affected arm and draw it toward the lower back with the unaffected arm. Repeat this 10 to 20 times per day.

Finger walk

Fingerwalk

Face wall three-quarters of the way away. With the affected arm’s fingertips, reach out and touch the wall at waist level. With your elbow slightly bent, carefully walk your fingers up the wall, spider-like, until you can comfortably raise your arm. Not your shoulder muscles, but your fingers should be performing the effort. Lower the arm slowly (with the assistance of the good arm if required) and repeat. Do this workout 10 to 20 times per day.

Cross Body Reach

Cross Body reach

Lie down or stand. Lift your affected arm at the elbow with your good arm and bring it up and across your body, applying slight pressure to extend the shoulder. For 15 to 20 seconds, hold the stretch. Repeat 10 to 20 times per day.

Armpit Stretches

Armpit stretches

Lift the injured arm onto a breast-high shelf with your good arm. Bend your knees gently, opening the armpit. Deepen your knee, bend slightly, stretch your armpit softly, and then straighten. Stretch a little further with each knee bend, but don’t strain it. Repeat these 10 to 20 times per day.

Starting to Strengthen

Add rotator cuff-strengthening exercises as your range of motion improves. Warm up your shoulder and conduct stretching exercises before beginning strengthening workouts.

Outward Rotation

Outward Rotation

Hold a rubber workout band in your hands, elbows at a 90-degree angle near your sides. Hold for five seconds while rotating the bottom half of the affected arm outward, two or three inches. Once a day, repeat 10 to 15 times.

Inward Rotation

Inward Rotation

Place one end of a rubber exercise band around the doorknob of a closed door. Hold the other end with the injured arm’s hand, and elbow at a 90-degree angle. Pull the band two or three inches closer to your body and hold for five seconds. Once a day, repeat 10 to 15 times.

Buy the Harvard Special Health Report Stretching: 35 exercises to enhance flexibility and reduce pain for more exercises to improve your balance and prevent falls, increase your flexibility, and even help relieve arthritis, back, and knee pain.

Assisted Shoulder Flexion

Sets: 10 reps: 10 seconds’ rest: 5 seconds

Lie on your back with your legs bent and both hands firmly gripping the stick. Keep your shoulder blades together as you bring the stick as far over your head as possible with your good arm.

Maintain your posture and relax.

The GOOD arm should undertake most of the work, with the afflicted arm simply riding along for the ride.

Assisted External Rotation

  • Ten reps/10 sets 5-second duration
  • Lie on your back, knees bent, and place one hand at either end of the stick.

By pressing the hand with the stick while keeping the afflicted elbow against the body, you can move your hand away and increase mobility. Maintain the position, then return to the starting point and repeat.

Abduction With Stick

  • Ten reps/10 sets 5-second hold
  • Lie on your back with your knees bent and one hand on either end of the stick.
  • Slowly move the injured arm away from your body while pressing the stick with your good arm to increase mobility.
  • Raise the arm as far as possible.
  • Maintain your posture, then lower your arm and repeat.

 Final Words

If you have a frozen shoulder, the worst thing you can do is not move your arm because it aches. To avoid freezing, keep your shoulder engaged and moving.

The goal is to consistently take the joint to its maximum range of motion and flexibility to reconstruct the connective tissue in the shoulder to its former degree of range of motion and flexibility.

Are you looking for an expert physiotherapist in Ahmedabad? Contact Dr. Niraj Patel (Physiotherapist) to get the best treatment!

frozen shoulders treatment

Causes, Symptoms, and Treatments for Frozen Shoulders

Frozen shoulder, also known as adhesive capsulitis, is characterized by stiffness and pain in the shoulder joint. Signs and symptoms usually appear gradually and then worsen. Symptoms improve over time, usually within 1 to 3 years.

The need to keep a shoulder immobile for an extended amount of time increases the danger of acquiring a frozen shoulder. It could occur following surgery or a broken arm.

Range-of-motion exercises are used to treat frozen shoulders. Corticosteroids and numbing medicines are sometimes injected into the joint as treatment. Arthroscopy is occasionally required to release the joint capsule so that it can move more freely.

Frozen shoulder rarely recurs in the same shoulder. However, some people can get it on the other shoulder within five years.

What Is a Frozen Shoulder?

Frozen shoulder is a disorder that affects the joint of your shoulder. It is typically characterized by pain and stiffness that develops gradually, worsens, and then resolves. It can take anything between a year and three years.

The ball-and-socket joint in your shoulder is made up of three bones. Your upper arm (humerus), shoulder blade (scapula), and collarbone are all affected (clavicle). Tissue surrounds your shoulder joint and holds everything together. It is known as the shoulder capsule.

When you have a frozen shoulder, the capsule becomes so thick and tight that it is difficult to move. Scar tissue forms in the joint, and there is less synovial fluid to keep it lubricated. These things further restrict movement.

How Does Frozen Shoulder Occur?

Think of an accordion. The accordion has many folds when it is shrunk. Similarly, the connective tissue on the underside of the joint folds up when the shoulder joint is at your side.

A frozen shoulder’s folds stick together and do not easily unfold to allow a full range of motion. It produces significant pain and restricts shoulder joint movement.

Symptoms

Frozen shoulder usually develops in three stages.

Stage of freezing

Any shoulder movement generates pain, and the shoulder’s range of motion is restricted. This stage lasts between 2 and 9 months.

The stage is frozen. During this period, the pain may lessen. However, the shoulder stiffens. It becomes more difficult to use. This stage lasts between 4 and 12 months.

Stage of thawing The shoulder’s mobility begins to improve. This stage lasts between 5 and 24 months.

Some people’s pain worsens at night, affecting their sleep.

Causes

A connective tissue capsule surrounds the shoulder joint. Frozen shoulder occurs when the capsule around the shoulder joint swells and tightens, preventing movement.

It is unknown why this occurs in some persons. However, it is more likely to occur after holding a shoulder immobile for an extended period, such as after surgery or an arm fracture.

Risk factors

Certain things may raise your chances of getting frozen shoulder.

Age and sex

Frozen shoulder is more common in those over 40, especially women.

Immobility or reduced mobility

People who have had to maintain a shoulder somewhat motionless are more likely to acquire a frozen shoulder. Many factors can contribute to restricted movement, including:

  • Rotator cuff strain
  • Arm fracture
  • Stroke
  • Recovery from surgery
  • Systemic illnesses
  • Certain disorders appear to increase the risk of frozen shoulders. 

Diabetes

  • Thyroid hyperactivity (hyperthyroidism)
  • Thyroid dysfunction (hypothyroidism)
  • Cardiovascular illness
  • Parkinson’s disease (PD)

Prevention

Not moving a shoulder while recovering from a shoulder injury, broken arm, or stroke is one of the most prevalent causes of a frozen shoulder. If you’ve suffered an injury that makes moving your shoulder difficult, talk to your doctor about exercises that can help you retain your capacity to move your shoulder joint.

How can a frozen shoulder be diagnosed?

Your doctor will perform the following tests to determine a frozen shoulder:

  • Talk about your symptoms and go through your medical history.
  • Examine your arms and shoulders physically:
    • The doctor will move your shoulder in various directions to see whether there is any pain with mobility. This form of examination, in which your doctor moves your arm rather than you, is known as establishing your “passive range of motion.”
    • The doctor will also examine your shoulder movement to determine your “active range of motion.”
    • A comparison of the two forms of motion is made. Frozen shoulder patients have a reduced range of motion in both active and passive motion.

The best workouts for frozen shoulder

Pendulum sway

Perform this exercise first. Allow your shoulders to release tension. Stand up and lean forward gently, allowing the affected arm to dangle. Swing your arm in a one-foot-wide circle. Make ten spins in each direction once a day. Increase the stretch when you’re ready by swinging your arm with a light weight (three to five pounds).

Towel Stretch

With one hand, hold one end of a three-foot-long towel behind your back and the opposite end with the other. Keep the towel in a horizontal position. Stretch the injured arm by pulling your good arm upward. You can do an advanced exercise variant with the towel draped over your healthy shoulder. Hold the bottom of the towel with the affected arm and bring it toward the lower back with the unaffected arm. It should be done 10 to 20 times per day.

Walk your fingers

Approach the wall three-quarters of the way. Reach out and touch the wall at waist level with the fingertips of the affected arm. With your elbow slightly bent, carefully spider-like, walk your fingers up the wall until you can comfortably raise your arm. The effort should be made using your fingers rather than your shoulder muscles. Lower the arm slowly (with the help of the good arm if necessary) and repeat. Perform this exercise 10 to 20 times per day.

Final Words

Simple therapies, such as pain medications and shoulder exercises combined with a cortisone injection, are frequently sufficient to restore motion and function within a year or less. Even when left untreated, range of motion and shoulder usage improve independently, albeit at a slower rate. After around two years, patients are fully or nearly fully recovered.

If you are suffering from frozen shoulder challenges then consult top physiotherapist Dr. Niraj Patel at Om Physio Plus Nutrition.

Types of Knee Injuries

Common Types of Knee Injuries

The knee is a multi-component complex joint that is prone to numerous ailments. Sprains, ligament tears, fractures, and dislocations are some of the most frequent knee ailments.

Simple interventions like bracing and rehabilitation exercises can effectively repair a lot of knee problems. Other wounds can need surgery to heal.

The knee is the largest joint in the body and one of the most susceptible to injury. It is composed chiefly of bones, cartilage, ligaments, and tendons.

  • Bones: Your knee joint is made up of your femur (thighbone), tibia (shinbone), and kneecap (patella).
  • Cartilage in the joints: Articular cartilage covers the back of the patella, the femur and tibia’s ends, and the patella itself. As you bend or straighten your leg, this slick substance aids in smooth contact between your knee bones.
  • Meniscus: Between your femur and tibia, two wedge-shaped sections of meniscal cartilage serve as “shock absorbers.” The meniscus, which differs from articular cartilage in that it is tough and springy, aids in stabilizing and cushioning the joint. People typically refer to torn meniscus when they discuss torn cartilage in the knee.
  • Ligaments: Ligaments join one bone to another bone. Your knee’s four primary ligaments function like sturdy ropes. Your knee’s four primary ligaments function as sturdy ropes to hold the bones together and maintain knee stability.
  • Ligaments lateral: You can find these on the sides of your knee. Your knee’s lateral collateral ligament is on the outside, while the medial collateral ligament is on the inside. They restrain the sideways mobility of your knee and support it from unnatural movements.
  • Ligaments of the knee: You can find them inside the knee joint. The anterior cruciate ligament is in front, while the posterior cruciate ligament is in the rear, forming an “X” shape. The cruciate ligaments govern your knee’s ability to move back and forth.
  • Tendons: Tendons join the muscles to the bones. The quadriceps tendon links the legs’ muscles from the patella to the front of the thigh. The patellar tendon runs from the patella to your shinbone.

Numerous crucial structures make up your knee, and any one of them can get injured. Knee fractures, Knee Injuries, dislocations, sprains, and tears of soft tissues, like ligaments, are among the most frequent knee injuries. Numerous knee injuries affect multiple knee structures. The most typical symptoms of knee damage are pain and swelling. Additionally, your knee can lock up or catch. Instability, or the sensation that your knee is giving way, is a common symptom of a knee injury.

COMMON TYPES OF KNEE INJURIES

Sprains and tears of soft tissues (such as ligaments and meniscus), fractures, and dislocations are the most frequent types of knee injuries. Numerous knee injuries affect multiple knee structures. The most typical symptoms of knee damage are pain and swelling. The knee could also catch or lock. ACL tears, for example, might result in instability, which is the sensation that your knee is giving way.

Anterior Cruciate Ligament (ACL) Injuries

Sports-related activities frequently result in injuries to the anterior cruciate ligament. ACL injuries are more common in athletes that play chopping and pivoting sports like basketball, football, and soccer. An erroneous landing after a jump or a sudden change in direction can tear the ACL. Anterior cruciate ligament injuries happen around half as often as other knee tissues like articular cartilage, the meniscus, or other ligaments.

Posterior Cruciate Ligament (PCL) Injuries

When the knee is bent, and someone strikes the front of it, the posterior cruciate ligament is frequently hurt. This frequently happens in car accidents and contact in sports. Usually, only partially torn posterior cruciate ligament tears have the capacity to mend on their own.

Collateral Ligament Injuries

Collateral ligament injuries are typically brought on by a force that forces the knee outward. These frequently contact wounds. Injuries to the MCL are frequently sports-related and are typically brought on by a direct hit to the outside of the knee. Blows may damage the lateral collateral ligament to the inside of the knee and cause the knee to turn outward (LCL). Compared to other knee ailments, lateral collateral ligament tears happen less commonly.

Meniscal Tears

Acute meniscal tears frequently occur while playing sports. The meniscus may tear when twisting, cutting, rotating, or being tackled. Meniscal tears can also be brought on by aging or arthritis. If the menisci have weakened with age, even an awkward twist when getting up from a chair may be enough to trigger a rip.

Fractures

The patella is the bone that breaks most frequently around the knee. Fractures can also occur at the points where the femur and tibia connect to form the knee joint. High energy trauma, such as falls from great heights and car accidents, is the main cause of many knee fractures.

Dislocation

A dislocation occurs when the knee’s bones are wholly or partially out of alignment. For instance, the patella can fall out of place, or the femur and tibia can be pushed out of alignment. A deviation in the way a person’s knee is built might result in dislocations. Dislocations are most frequently brought on by high-energy trauma, such as falls, car accidents, and sports-related contact in people with normal knee structures.

KNEE INJURIES CAUSES

The knee joint and the supporting components are susceptible to a variety of injuries from awkward motions, falls and collisions, sharp turns, excessive force, and misuse. Tears in ligaments, tendons, cartilage, and patellofemoral pain syndrome are all common knee ailments. Any knee injury that requires immediate medical attention enhances the likelihood of a full recovery. Physiotherapy, open surgery, and arthroscopic surgery are all possible forms of treatment.

REHABILITATION EXERCISES FOR KNEE INJURIES

There are varieties of rehabilitation exercises for various types of knee injuries. Here are some of the major ones:

  • Straight Leg Raises
  • Hamstring Curls
  • Prone Straight Leg Raises
  • Wall Squats
  • Calf Raises

Are you concerned that working out can exacerbate knee discomfort or damage? The best thing you can do is to maintain flexibility and strength in the muscles that support your knee if your doctor gives the all-clear. Start out slowly and gradually increase. Inquire with your doctor about the best exercises for you.

Are you trying to find a physiotherapist with experience? Get the most excellent care by contacting physiotherapist Dr. Niraj Patel!

Ankle sprain exercises

Physiotherapy Exercises for Ankle Sprain

While sprained ankles need time to heal, it is also essential to strengthen the muscles around the ankle to help it recover and forestall further sprains. Most people can start exercising their sprained ankle after a few days of rest for minor or moderate sprains. Simple motion exercises and strength training help the ankle heal appropriately. Tailoring other workouts around the sprained ankle is vital to avoid reinjury or overworking the ankle.

Immediately after an ankle injury, the most crucial factor will be rest. Once doctors diagnose a sprained ankle, the person should rest for a few days. A few home cures may aid recovery. Elevating the foot may help reduce swelling. Placing an ice pack wrapped in a towel on the area for about 10 minutes every few hours can also help reduce swelling and pain. Over-the-counter (OTC) drugs, such as ibuprofen (Advil) or acetaminophen (Tylenol), can also help with the pain. A few rest days are usually enough for most people with mild to moderate sprains. After a few days, the person may begin gentle exercises to help rehabilitate the ankle. Healing of the ligaments usually takes about six weeks.

Ankle Exercises and Guidelines

The ankle is a complex joint. Recovery from an ankle injury will require the person to focus on four factors:

  • Range of motion
  • Strength
  • Flexibility
  • Balance

Each of these functions is crucial for a healthy ankle joint. Various exercises will zero in on one or more of these factors. Exercise therapy is an essential part of the healing system. A survey presented in the British Journal of Sports Medicine showed substantial proof that exercise therapy can help treat an ankle sprain. Exercise helps strengthen the ankle and forestall recurring sprains or other issues. While a person may encounter slight discomfort while doing these exercises, they shouldn’t cause pain. Anyone who feels pain while exercising ought to stop and rest the ankle.

Ankle Sprain Exercise

Exercises for Ankle Sprain

  • Range of motion: Following an injury, the ankle will be firm and have a restricted range of motion. It is essential to perform exercises to help restore a normal range of motion.
  • Ankle circles: A short range of motion exercise involves making clockwise and counterclockwise circles with the foot and ankle. To do this exercise, sit in a comfortable chair or on the sofa, holding your foot off the ground. Begin by leisurely making large circles, clockwise, with your foot and ankle. Perform ten repetitions and then repeat moving counterclockwise.
  • Drawing or writing with the ankle: Another effective range of motion exercise involves drawing or writing letters, numbers, or other characters with the foot. To do this exercise, sit in a comfortable chair or on the couch, holding your foot off the ground. Trace each alphabet letter in the air with the foot, using the big toe as a cursor or pencil. Repeat the entire alphabet three times if this exercise does not cause pain.
  • Knee motion: Sit in a chair with your feet flat on the floor. Without raising the foot, gently move the leg at the knee from side to side. Do this for 3 minutes if it causes no pain.
  • Strength: The ankle must be vital to help support the body’s weight when a person undertakes daily activities. Strength training is crucial, but it is essential to follow a doctor’s instructions about when to start this exercise stage. Usually, a person can begin strength training once they can stand on the ankle without pain or increasing swelling.
  • Towel curls: Sitting on a hard chair, such as a kitchen chair, place a hand towel on the floor in front of the chair. With bare feet, use the toes to grab the towel. Hold this position for 5 seconds and release. Repeat this action ten times if it does not cause pain. Another form of this activity is to use the foot to pick up marbles from the ground and place them in a cup.
  • The band pushes: Sit flat on the floor with the legs in front of the body. Place a resistance band or towel around the ball of the foot. Push against the band so that the toes point slightly forward. Repeat this ten times.
  • Wall pushes: Sit on the floor with the feet straight in front of the body, resting against the wall. Bend the other leg and go against the wall with the healing potion. Hold this position for 6 seconds before relaxing. Repeat ten times.
  • Heel raises: Stand behind a chair and place your hands on the back of the chair for support. Place the feet flat on the ground, shoulder-width apart, slowly rise onto the toes and then come back down.

Once a person has mastered this, they can move on to more challenging balance exercises. Variations may include balancing on the healing leg while:

  • moving the head from side to side
  • slightly bending and straightening the knee
  • the eyes are closed

These exercises are trickier but can help train the leg to balance correctly.

  • Gentle cardiovascular exercises: While it is vital to do workouts that specifically target the ankle, finding ways to strengthen and train the rest of the body is also essential. It is still possible to do some cardio training while recovering from a sprained ankle.
  • Protection for your ankle: Sometimes, doctors may recommend temporary shelter for the ankle as it recovers. It may include elastic wraps to hold the foot and ankle in place or stiffer braces to support the ankle and keep it in the correct position while it heals. Severe sprains may require complex casting.

What to do for Repeated Sprains?

Anyone experiencing repeated sprains in the same ankle may require additional support. It may include using ankle braces while doing activities that pressure the ankle. Certain individuals may expect a medical procedure to stabilize the joint. It may require a long investment for the ankle to heal from the medical procedure completely, and an individual may have to go through intensive rehabilitation.

Summary

Ankle sprains are common as many regular activities and sports put the ankle under a great deal of pressure. Regardless of whether someone encounters a minor sprain, they should see a doctor for a total diagnosis. It can help guarantee brief treatment and recovery. After a few days of rest, most people can begin exercises intended for a sprained ankle. Total recovery time relies upon various factors, such as how serious the sprain is and the way that persistent the person is with treatment. Are you searching for the best physiotherapist in Ahmedabad to defeat all your issues? Contact Dr.Niraj Patel (physiotherapist).

Lordosis

What is Lordosis? Common Causes of Lordosis

Everyone’s spine curves a little in your neck, upper back, and lower back. These curves, which create your spine’s S shape, are called the lordotic (neck and lower back) and kyphotic (upper back). They help your body:

  • absorb shock
  • support the weight of the head
  • align your head over your pelvis
  • stabilize and maintain its structure
  • move and bend flexibly

Lordosis refers to your natural lordotic curve, which is normal. But if your curve arches too far inward, it’s called lordosis, or swayback. Lordosis can affect your lower back and neck. This can lead to excess pressure on the spine, causing pain and discomfort. It can affect your ability to move if it’s severe and left untreated.

Lordosis Infographics

What is Lordosis?

Lordosis is the medical name for an exaggerated inward curve of the spine, often in the neck or lower back. Lordosis usually does not cause symptoms. However, if it is severe, it can cause pain and may require surgery. Lordosis refers to an exaggerated inward curve of the spine. Some people call the condition swayback. Lordosis most often occurs in the lower back, in which case health experts refer to it as lumbar lordosis. If it occurs in the neck, the medical name for it is cervical lordosis. The spine can also curve outward, in a hump shape, and this is called kyphosis. It typically affects the middle or upper back, rather than the lower back or neck. Sometimes, having another type of spinal curve causes the body to develop lordosis to compensate for the existing imbalance.

Treatment of lordosis depends on how serious the curve is and how you got lordosis. There’s little medical concern if your lower back curve reverses itself when you bend forward. You can probably manage your condition with physical therapy and daily exercises.

But you should see a doctor if the curve remains the same when you bend forward. Read on to find out what lordosis looks like and how your doctor will diagnose for it.

Common Causes of Lordosis

Lordosis can affect people of any age. Certain conditions and factors can increase your risk for lordosis. There are various Lordosis causes but here are some of the major ones:

  • Spondylolisthesis: Spondylolisthesis is a spinal condition in which one of the lower vertebras slips forward onto the bone below. It’s usually treated with therapy or surgery. 
  • Achondroplasia: Achondroplasia is one of the most common types of dwarfism. 
  • Osteoporosis: Osteoporosis is a bone disease that causes a loss of bone density, which increases your risk of fractures. 
  • Osteosarcoma: Osteosarcoma is a bone cancer that typically develops in the shinbone near the knee, the thighbone near the knee, or the upper arm bone near the shoulder. 
  • Obesity: Obesity is an epidemic in the U.S. This condition puts people at a higher risk for serious diseases, such as type 2 diabetes, heart disease, and cancer. 

Various Types of Lordosis

Lordosis in the lower back

Lordosis in the lower back, or lumbar spine, is the most common type. The easiest way to check for this condition is to lie on your back on a flat surface. You should be able to slide your hand under your lower back, with little space to spare.

Someone with lordosis will have extra space between their back and the surface. If they have an extreme curve, there’ll be a visible C-like arch when they stand. And from the side view, their abdomen and buttocks will stick out.

Cervical lordosis

In a healthy spine, your neck should look like a very wide C, with the curve pointing toward the back of your neck. Cervical lordosis is when your spine in the neck region doesn’t curve as it normally should.

This can mean:

  • There’s too much of a curve.
  • The curve is running in the wrong direction, also called reverse cervical lordosis.
  • The curve has moved to the right.
  • The curve has moved to the left.

What are the Symptoms of Lordosis?

The most common symptom of lordosis is muscle pain. When your spine curves abnormally, your muscles get pulled in different directions, causing them to tighten or spasm. If you have cervical lordosis, this pain may extend to your neck, shoulders, and upper back. You may also experience limited movement in your neck or lower back.

You can check for lordosis by lying on a flat surface and checking if there’s a lot of space between the curve of your neck and back and the floor. You may have lordosis if you can easily slide your hand through the space. There are various Lordosis symptoms, mentioned below are the major ones:

  • numbness
  • tingling
  • electric shock pains
  • weak bladder control
  • weakness
  • difficulty maintaining muscle control

These may be signs of a more serious condition such as a trapped nerve.

Exercises

A healthcare professional can help identify exercises that are safe and effective for people with lordosis. A doctor may recommend a physical therapist or trainer who specializes in these types of conditions.

The American Council on Exercise (ACE) identifies several exercises that can benefit people with abnormal spinal curvature. The ACE recommends the following exercises for people with lordosis:

  • Hip flexor stretches
  • Cat-Cow Pose
  • Supine hollowing

Treatments

If the curve in the spine is mildly exaggerated, a person may not require treatment. Often, if there is no pain, and the curve does become more pronounced, a doctor does not need to intervene. When lordosis does require treatment, the right approach depends on the cause of the curvature. For example, postural lordosis resulting from muscle weakness or overweight may improve with physical therapy and weight management. If a child has lordosis, a doctor may recommend a back brace to prevent the curve from progressing as the child grows. If lordosis causes pain, nonsteroidal anti-inflammatory drugs, such as ibuprofen (Advil), may help.

Summary

Lordosis is an exaggerated inward curve of the spine, often in the neck or lower back. There are several causes and risk factors, including congenital conditions, uneven posture, and injuries. A doctor can often diagnose lordosis with a physical examination, and imaging scans can help. Usually, a person with mild lordosis does not need treatment, but they may benefit from physical therapy or over-the-counter medication if the curve causes pain. Severe lordosis may require surgery.

Are you looking for an expert physiotherapist in Ahmedabad? Contact Dr. Niraj Patel (Physiotherapist) to get the best treatment!

 

What is Kyphosis? Types and Causes of Kyphosis

Excessive forward rounding of the upper back is known as kyphosis. Kyphosis in older persons is frequently brought on by the spinal bones’ weakening, which leads to their compression or cracking. Other forms of kyphosis may manifest in children or adolescents due to spinal deformity or gradual wedging of the spinal bones. Mild kyphosis rarely results in issues. Severe kyphosis can hurt and be unsightly. The reason, severity, and age of your kyphosis will influence your treatment.

In this post, you will learn about the definition, causes, and many types of kyphosis. Continue reading to learn more.

What is Kyphosis?

A noticeable increase in the upper back’s forward curve is known as kyphosis. It’s usual to have a slight curvature. Doctors might need to step in if a person’s spine is unstable or painful due to an excessive curve.

Doctors refer to an extreme forward curve as hyperkyphosis or kyphosis. Kyphosis can be brought on by disorders associated with aging, postural imbalance, or spinal anomalies. Other than changes in the spine’s appearance, it might not cause any other symptoms.

Symptoms of Kyphosis

Mild kyphosis could not cause any apparent symptoms or indicators. A slight kyphosis occurs naturally in the upper back. Excessive curvature may cause stiffness and back pain in the individual.

A noticeable forward curve in the top section of the spine is the leading indicator of kyphosis. It makes the shoulders round forward, and the upper back appears bent over.

The extraspinal bend is barely evident in moderate cases. Other times, a person could appear to be bending forward.

Kyphosis frequently happens in the absence of other symptoms. However, additional signs can include:

  • rounded back
  • upper back stiffness
  • back pain.
  • hamstring pain

According to doctors, about 40% of patients with hyperkyphosis had vertebral fractures. Each spinal compression fracture has the potential to add 3.8 degrees to the kyphosis angle.

Types And Causes of Kyphosis

Vertebrae, the bones that make up the spine, are stacked on the other. The spine may be both supportive and flexible because of this arrangement. It also implies that the spine is susceptible to injury.

Different kinds of kyphosis exist. Depending on the type of person, many things might cause kyphosis.

The most prevalent type of kyphosis is postural kyphosis. It frequently begins in adolescence when postural imbalances such as slouching cause the muscles that surround the spine to develop differently. Slouching causes the spine’s posterior ligaments and extensor muscles to be stretched, weakening them over time. Slouching also increases the spine’s forward curvature. Because their muscles are weaker, elderly folks may also experience this.

  • Scheuermann’s kyphosis: This also tends to develop during adolescence. However, it can become more severe than postural kyphosis. Doctors do not know what causes this form of kyphosis.
  • Age-related kyphosis: This kind of kyphosis generates a curve in the spine that gradually worsens with advancing years, frequently due to ailments that affect the spine’s bones. Osteoporosis is a prevalent condition that results in weaker, less dense bones.
  • Congenital kyphosis: This condition results from the spine’s improper development before birth, which causes kyphosis at birth. With age, it can quickly get worse.

Diagnosis of Kyphosis

Kyphosis is identified via a physical examination by a physician. The doctor may evaluate a patient’s balance and range of motion by having them undertake stretches or exercises.

Another typical examination has the patient lying down while the doctor looks at their spine. If the spine straightens out, it is flexible, and postural kyphosis is more likely to cause than a structural problem with the spine. A structural form of kyphosis is most likely present if the spine continues to bend.

The doctor might suggest an X-ray or MRI scan to look at the spine’s structure if they discover signs of an inflexible curve during the examination. When things get worse, they may order other tests, such as a blood test or a lung function test.

Kyphosis Treatment

Treatment for kyphosis depends on the type of kyphosis and the severity of the curve.

Treatment for Kyphosis

Nonsurgical treatment

Nonsurgical treatment for postural kyphosis may aid in preventing the look of the curve from deteriorating. Those who have Scheuermann’s kyphosis may benefit from it as well if their spinal curve is less than 70 to 75 degrees.

Nonsurgical therapy options include:

  • Observation: A doctor may advise waiting to observe if a mild case of kyphosis progresses. If not, and the curve does not produce any further symptoms, other therapy might not be required.
  • Physical therapy: This entails targeted movements that build core and back strength and may help with posture.
  • Bracing: A doctor may advise a spinal brace in some Scheuermann’s kyphosis cases if the spine is still developing. To stop the spine from gradually curving, spinal braces support the back while it develops into a more usual position.
  • Care for underlying illnesses: Treating the underlying problem may arrest the curve’s progression in an older person with osteoporosis or another condition that is weakening or changing the form of the spine. Early osteoporosis diagnosis allows for effective treatment. They might suggest weight-bearing exercises, vitamin D supplements, or hormone therapy for females.

NSAIDs, also known as nonsteroidal anti-inflammatory medicines, can aid with kyphosis-related pain relief.

Surgical Treatment

Surgery may be beneficial for people with congenital kyphosis or severe Scheuermann’s kyphosis. Surgery aims to lessen the spine’s curve and any accompanying symptoms, such as discomfort.

Depending on the circumstances, a person may undergo different process types of kyphosis. Spinal fusion surgery is a regular procedure. To create a single bone section, many vertebrae are joined together by welding.

Rods, metal screws, and plates are inserted into the spine during additional surgical procedures for severe kyphosis. This aids in spine stabilization and raises the rate of bone transplant fusion. It may lessen the upper spine’s curvature.

Since these are extensive surgeries, doctors often explore nonsurgical solutions first, wherever practical.

Complications From Kyphosis

In more severe cases, kyphosis complications can develop. These consist of:

  • A spinal curvature that cannot be corrected
  • ongoing back discomfort
  • issues with the heart or the lungs
  • Poorer living quality

Additionally, kyphosis can pinch or compress the spinal cord, harming the nerves that feed the legs and lower body. It may result in issues with balance, loss of bladder control, numbness or paralysis in the arms and legs, and more.

If a person with a spinal curve experiences these symptoms, they need to get help right away. A doctor could suggest surgery to unclog the spinal column.

There is a chance of problems after surgery to address kyphosis, such as postoperative infections and bleeding near the surgical site.

When to See a Doctor

If you observe an increasing curve in your upper back or your child’s spine, schedule an appointment with your doctor.

Are you looking for an expert Physiotherapist? Contact Dr. Niraj Patel (Physiotherapist) to get the best treatment!

High & Low Ankle Sprain

High Ankle Sprain vs Low Ankle Sprain

The ankle joint comprises three bones, the tibia, the fibula, and the talus. These bony components are supported by multiple ligaments that can be divided into three groups: the lateral ligament complex, the medial deltoid ligament, and syndesmotic ligaments, which keep intact the tibia and fibula where the joint forms. These ligaments attach bone designs and give stability to the joint.

The ankle is described as a hinged joint that is responsible for upward motion (dorsiflexion), downward motion (plantar flexion), inward rotation (inversion), and outward rotation (eversion) of the foot. The ankle joint is crucial for ambulation because it allows the foot to adapt to the surface it is walking on and can sustain loads as much as multiple times the body’s weight.

LOW ANKLE SPRAIN (COMMON ANKLE SPRAIN)

At the point when physicians allude to ankle sprains, they are describing injuries to the ligaments that attach the bones of the ankle joint. An ankle sprain can happen to either the ankle’s inside (medial) or the outside (lateral) ligaments. These designs may stretch and tear when the joint is forced into an unnatural position. The most common mechanism of injury to the ankle joint is an inversion of the foot which mainly affects the three ligaments that form the lateral ligament complex. These are the anterior talofibular ligament (ATFL), the posterior talofibular ligament, and the calcaneal fibular ligament. With a typical ankle sprain where the foot is forcefully inverted, the ligament that experiences the most damage is the ATFL. Many low ankle sprains are because by forceful inversion, and the remainder is because by forceful eversion, which affects the medial deltoid ligament. The seriousness of the sprain corresponds to the level of involvement of these three ligaments. A grade I ankle sprain involves the ATFL alone, a grade II sprain involves two ligaments, and grade III involves all three.

Diagnosis of ankle sprains depends mainly on patient history, physical exam findings, and imaging (X-rays, CT, MRI) to preclude fractures and other locales of injury and assess seriousness. People who experience a low ankle sprain injury will regularly have pain with weight-bearing, swelling, solidness, and in any event, bruising in more severe sprains. Also, there is usually an area of delicacy which corresponds to the injury site; on a physical exam, joint laxity may be seen on the corresponding ligament.

HIGH ANKLE SPRAIN (SYNDESMOTIC ANKLE INJURY)

In contrast to low ankle sprains, a high ankle sprain happens when shearing damage is done to the syndesmotic ligaments. These ligaments keep the tibia and fibula above the talus intact. While bearing load on the leg, the tibia and fibula experience strong forces that spread them apart. The syndesmotic ligaments, or syndesmosis, act as shock-absorbing cables that keep these two bones from spreading too far apart. High ankle sprains commonly happen when the foot and ankle rotate together, such as unexpected twisting, turning, or cutting motion in high-impact sports like football, basketball, and soccer.

Diagnosis of a high ankle sprain is based on patient history, physical exam, and imaging to preclude fractures or compartment condition. High ankle sprains may be frustrating for patients because they don’t “look that bad” clinically, meaning that they don’t cause as much swelling or bruising as seen with low ankle sprains. Because of this, patients can become unaware of the seriousness of their injury, which can eventually affect the recovery and healing cycle. In any case, people who experience high ankle sprains may have extreme pain that radiates up the leg with each step and can become worse while doing developments similar to how the injury happened. On physical exam, there is the provocative test that may be unlawful pain, such as the press test (compressing the tibia and fibula at midcalf) and external rotation stress test (external rotation/dorsiflexion of the foot with knee and hip flexed at 90 degrees).

TREATMENT AND RECOVERY

Immediately after an ankle injury, the most critical factor will be rest. Once doctors diagnose a sprained ankle, the person should rest for a few days. A few home cures may aid recovery. Elevating the foot may help reduce swelling. Placing an ice pack wrapped in a towel on the area for about 10 minutes every few hours can also help reduce swelling and pain. Over-the-counter (OTC) drugs, such as ibuprofen (Advil) or acetaminophen (Tylenol), can also help with the pain. A few rest days are usually enough for most people with mild to moderate sprains. After a few days, the person may begin gentle exercises to help rehabilitate the ankle. Healing of the ligaments usually takes about six weeks.

Whether a low ankle sprain or a high ankle sprain, conservative treatment for the two sorts of injuries include: RICE protocol (rest, ice, compression, elevation), NSAIDs for pain and anti-inflammatory help, and physical therapy to regain motion and functionality, further treatment options will significantly rely upon the seriousness of the injury. In the case of low ankle sprains, ankle braces may help give additional stability to the joint and forestall future sprains, especially in patients with a history of repetitive sprains. On the other hand, high severe ankle sprains may require a non-weight bearing walker boot or cast for a few weeks to delay weight bearing until healing follows. The medical procedure is not considered if there is proof of a total tear or fractures.

Recovery from an ankle sprain will also rely upon seriousness. A grade I low ankle sprain can completely recover in days to two or three weeks, while a grade III sprain can take as long as twelve weeks. In the case of high ankle sprains, they generally require a longer recovery and rehabilitation period compared to low ankle sprains. It can take anywhere from six weeks to three months and, at times, much more. The key to effective recovery is to allow healing to happen without applying extreme weight on the ankle, and with legitimate therapy and exercise, regain strength and functionality back to normal. Are you searching for the best physiotherapy doctor to defeat all your issues? Contact Dr. Niraj Patel (physiotherapist).

During Pregnancy

How Physiotherapy Can Help During Pregnancy

Physiotherapy, also known as physical therapy, is an evidence-based technique that involves the science of movement to promote healing and holistic fitness. It includes a wide array of exercises and massages. While any person, irrespective of age and gender, can benefit from this technique, physiotherapy during pregnancy has well-defined advantages.

Significance of Physiotherapy For Pregnant Women

Our body produces a hormone known as relaxing. While both men and women form relaxation, this hormone is primarily produced in pregnant women. It is responsible for preventing any damage to a woman’s body during childbirth.

The production of relaxation increases significantly during the second trimester. Primarily, this hormone is aimed at loosening the birth canal and preparing your body for childbirth. However, besides the birth canal, high levels of relaxin result in the loosening of other ligaments in your body.

While on one hand relaxing facilitates the flow of blood, it leads to muscle, joint, and body pain, on the other. This side-effect of relaxing is the fundamental cause of your lower back pain during pregnancy. Physiotherapy during pregnancy is a helpful approach in dealing with the pain resulting from an increase in relaxin. This practice can assist in alleviating muscle pain through the means of specific exercises and massages. The targeted exercises not only help in reducing pain but also maintain the strength of muscles.

Which Issues Can Physiotherapy Address?

As discussed above, physiotherapy can help in reducing pain and improving the strength of muscles. While most pregnant women complain of lower back pain, there are other areas that physical therapy can help with.

Some common issues pregnancy physiotherapy can deal with are:

  • Upper back pain
  • Neck and shoulder pain
  • Sciatica (pain that radiates from the lower back through hips and buttocks to the leg)
  • Carpal tunnel syndrome (a condition that causes numbness, tingling, or weakness in your hand)
  • Pelvic girdle pain (pain in front and back of the pelvis)
  • Bladder issues

Posture changes – posture changes during pregnancy are necessary, but can also be painful or uncomfortable, especially if you have any past injuries that can be aggravated. Physiotherapy can help you accommodate the necessary postural changes and decrease the pain associated with them.

It is important to remember that the source of your pain and discomfort is the increase in levels of relaxation. However, the location of your pain can be unique. The role of physiotherapy in pregnancy is to identify the precise location of the pain and address it to minimize ache.

What are the Benefits of Physiotherapy During Pregnancy?

Physiotherapy benefits pregnant women in multiple ways. The role of physiotherapy in pregnancy has both, long and short-term advantages. Some of the top benefits include:

  • Reliving lower back pain: During the early stages of your pregnancy, your body prepares itself to accommodate the growth of your child. It further continues to prepare for delivery. In its attempt to assist you during this journey, your ligaments stretch and become soft. Simultaneously, as your child grows inside you, your size increases, and you gain weight. Due to this weight gain, your body’s centre of gravity shifts and moves forward leading to additional pressure on your lower back. Physiotherapy and exercise during pregnancy can help in alleviating lower back pain.
  • Strengthening pelvic floor muscles: It is popularly known how pregnancy makes you urinate more. During pregnancy, you will experience an increased flow of blood in your body. This increased blood flow puts your kidneys to extra work and releases extra fluid leading to increased urination. Sometimes, however, increased urination and weakened pelvic floor muscles can cause urinary incontinence. Incontinence is a highly common side-effect of pregnancy. Physiotherapy can help in reducing incontinence by strengthening muscles by offering pelvic floor exercises. There is various exercise during pregnancy such as kegel exercises that you can learn from a verified physiotherapist to train your bladder.
  • Preparing for labour and delivery: While the course of pregnancy may be smooth, childbirth is a highly taxing event. Your body requires high levels of strength and flexibility to naturally induce labour and deliver a fully grown baby. Due to the need for core strength and flexible muscles, pregnant women are asked to consistently remain physically active (unless advised by the doctor). Physiotherapy is a good alternative to monotonous physical activities. A physiotherapist can train you to push effectively during delivery. You can also practice a range of pelvic floor exercises to help you prepare for labour and childbirth.
  • Assisting in posture changes during pregnancy: As discussed above, the centre of your gravity may shift during pregnancy. The increased pressure on your lower back can cause your uterus to move slightly forward. Similarly, the weakened lower back muscles can cause you to lean forward with bent shoulders, neck, and mid-back. The transition in the position of these muscles can change your posture. Physiotherapy is an effective medical tool that helps in correcting posture during pregnancy.
  • Relieving from carpal tunnel syndrome:  Carpal Tunnel Syndrome is a common side-effect of pregnancy. It is a medical condition that causes numbness and tingling sensation in the hand and arm. The increased volume of blood in your body during pregnancy can lead to nerve compression, particularly in the wrist area (because it is comparatively narrow). This nerve compression can cause numbness, pain, and tingling in your hand and arm. Physiotherapy addresses Carpal Tunnel Syndrome by focusing on pain management and consistent blood flow.

Conclusion

Your choices during pregnancy will help in deciding the health of your fetus. Physiotherapy during pregnancy is a preferable choice for expectant women who wish to inculcate exercise and relaxation in their life.

Reference

https://www.empowerrehab.ca/how-massage-therapy-physiotherapy-can-help-during-pregnancy
https://www.ckbhospital.com/blogs/physiotherapy-during-pregnancy/-

 

Joint Stiffness

How Does Physiotherapy Help to the Treat Joint Stiffness

There are 360 working joints in the human body. The importance of these joints in the skeletal system is to give mobility to the bones. In the condition of joint stiffness, the patient feels that a certain joint of the body is seized leading to the restriction in the movement around that joint. There are numerous reasons why joint stiffness is caused. Some of the causes of this condition include arthritis, circulation problems, injury, age, etc.

Physiotherapy is one such treatment option that helps in the betterment of this condition. Physiotherapists not only treat but also help in the prevention of joint stiffness to be ever caused in a person. They accomplish this through various exercises and instructions for daily activities. In this blog, we will learn how physiotherapy can help to treat joint stiffness.

A general procedure that you will need to follow while getting your joint stiffness treated by physiotherapy

Inquiry

  • At the time of first meeting your physiotherapist, your practitioner will ask you to state your condition and symptoms that are bothering you.
  • You should focus on describing the symptoms of your joint stiffness as clearly as possible to them and point out to the affected area of your body.
  • Your physiotherapist will then ask about the time period for which you have been experiencing this condition. Also, they will enquire about your previous history of disorders related to joints or bones.

Diagnosis

  • The first step of diagnosis in this procedure will be the physical examination of your body. Your physiotherapist, in this step, will perform an evaluation of joint movements in your body to locate the origin of your joint stiffness. They will also focus on knowing the cause of any symptom attached to your condition.
  • The second step of diagnosis after the complete evaluation of your body will be planning a suitable treatment for your condition of joint stiffness and its symptoms.

What are the treatment options in Physiotherapy that can treat joint stiffness?

The treatment that physiotherapy offers for a particular patient heavily depends upon the cause of the condition. So, diagnosis of joint stiffness is as important as the treatment in physiotherapy to reduce the symptoms of joint stiffness and prevent this condition to be exaggerated. Some of the treatment options, from which a suitable treatment is chosen for a patient, are as follows:

Therapy with manual techniques: In this type of physiotherapy joint manipulation and mobilization techniques are used. In these techniques, the affected joint is given a highly calculated thrust in which the velocity, amplitude, and direction of the thrust are measured. Also, in joint mobilization, certain movements in the joint are passively done. Manual therapy is given to the patient with the aim of restoring the movements of the joints and reducing the pain in them.

Soft tissue treatment: In this method of treatment, the soft tissue affecting the joint is assessed and treated by massaging that area with hands. It is done with the aim of reducing the pain by stimulating better circulation in that area

Dry needling and Acupuncture: In this treatment option, certain specialized needles are used to relax the knots in the muscles and release some chemicals such as endorphins which act as healing agents. By the method of acupuncture and dry needling, certain “trigger” points in the body are stimulated to relieve the joints from pain and tightness.

Therapeutic Ultrasound: The use of sound waves to travel through the region of disorder in the body is known as Therapeutic Ultrasound. The sound waves which travel through one’s body cause vibrations in the organs. These vibrations help in the generation of heat in the joints and thus relieve the patient from pain.

Exercises to relieve joint stiffness

Apart from the above-mentioned treatment options, some exercises prove to be effective for joint stiffness. Your physiotherapist will assist you to maintain your form and balance throughout a particular exercise. Some of these exercises are

  • Shoulder rolls
  • Side bending
  • Hip swinging
  • Stretching your thighs
  • Rolling hips

Conclusion

Joint stiffness can bother you in performing ever the menial daily activities. It is important that you choose the best treatment option for your condition. You can find the best physiotherapist for joint pain and joint stiffness if your conduct a survey based on results.

At Om Physio Plus Nutrition is the best physiotherapy clinic in Ahmedabad, you can confirm these results from our patients as we have the top physiotherapist in Ahmedabad.

Sciatica

What Exercises and Physical Therapy Help to Treat Sciatica

The sciatic nerve is the nerve that runs down the leg from the end of the lower back. When the pain radiates throughout this nerve, the patient is said to have the symptom of Sciatica. This condition can be a result of certain underlying conditions such as Hernia, spinal discs, etc. Sciatica can initially show itself as a minute but continuous pain or numbness in the leg, back hip, or foot.

For the treatment of Sciatica, certain targeted exercises and physical therapies are considered primarily effective. These treatment options for this condition are provided by skilled practitioners such as physiotherapists, trainers, etc. Physiotherapy exercises and techniques are particularly advised to the patients for the treatment of pain that comes along with sciatica.

Physical therapy and exercises aim for following things in the treatment of Sciatica

Physiotherapists and other professionals use the help of physical therapy and exercises to attain certain goals for the patient to be completely free from their condition. These professionals know that the key to the increase in the success rate of the treatment is consistency and skillful hands. These are the aims of physical therapy and exercises in the treatment of sciatica:

  • Making the patient regain their ability to move their body without restriction and pain
  • Relieve the patient from pain in organs associated with sciatica
  • Minimize involuntary muscle contractions
  • Strengthening the spine and joints to increase their normal functionality
  • Increase flexibility in the legs to improve their movements
  • Use proper techniques and surroundings to increase the healing process
  • Prevent the reoccurrence of pain in the patient

Treatment techniques in physical treatment and sciatica for sciatica

 Physical therapy for sciatica includes various methods and their combinations such as:

  • Mobilizing nerve: In this method, the sciatic nerve of the leg is put into a state of changing tensions. Because of this, the patient feels a reduce in pain while moving
  • Enhancing joint movement: This is done by putting calculated pressure on a joint to make its movement smooth. This technique is done frequently as a therapy to enhance the overall movement of the joint
  • Dry needling and acupuncture: This technique is done by a highly-skilled professional to stimulate target points in the body through specialized needles. This method releases the contractions in muscle and releases certain chemical substances such as endorphins to reduce pain
  • Releasing tension in soft tissues: It is done with the help of hands and equipment where physiotherapists release the tension in soft tissues in areas such as legs, buttocks, hips, and back. This increases the mobility in these organs while reducing sciatica.

Exercises that help in the treatment of sciatica are advised to the patient based on the cause of the condition. Some of these exercises are:

  • Back stretches that help in increasing spine movement: It is seen in some patients, moving the spine in a particular orientation helps them to get relief from pain in the leg. A proper examination by the physical therapist is very necessary to involve the patient in relevant exercises for the spine. In this examination, your physiotherapist maps out your preferential movements.
  • Exercises to increase strength and stability: In these exercises your physiotherapist aim at strengthening your muscles that affect your sciatica. These exercises include:
  • Stationary muscle contraction, in which your joints are kept stationary while you contract your muscle
  • Contracting the muscle against a certain weight or resistance

Conclusion

Other than the treatment of sciatica through physical therapy and exercises, your physiotherapist may also advise you to bring some changes in your lifestyle and posture. The reason for this is that the most common causes of sciatica are less complicated such as incorrect posture while different bodily positions. Also, physiotherapists stress the fact that if you suffer from sciatica but not of that severity in which rest is necessary, you must involve yourself in activities rather than staying in the bed.

It is one’s individual choice to go for physical therapy and exercises as their treatment option for sciatica but from the statistical data around the world, these treatment options are seen as an integral part of the overall treatment and prevention of this condition

At Om Physio Plus Nutrition, you will get the best physiotherapist for physiotherapy exercises for sciatica and other musculoskeletal conditions.

exercise after Knee Surgery

5 Types of Exercises to Be Avoided After Knee Surgery

Knee injuries in today’s world have become so common that if choose you as a random person, still you might have someone related to you suffering from knee-related problems. This is due to the exertion that the knees must go through gradually in everyone’s lifetime. People often experience degeneration of cartilage in their knees because of this exertion as knee injuries. When this happens the condition of injured knees always takes a downhill path.

As human mobility is completely dependent on their knees, without the functioning of knees a person cannot even stand. Knee surgery is a procedure to substitute some of the important functions of our knee by installing an artificial knee in the place of the one which is natural but non-functional.

The fact that the efficiency of a natural knee cannot be replaced by any artificial means, results in the restriction of the movements that the person who has gone through a knee surgery makes. Immediately after knee surgery, it is advised to people that they perform some specific exercises for the recovery after the surgery but there are some exercises to be avoided after knee surgery too.

Here are 6 types of exercises to be avoided after knee surgery

Sitting

Exercises that involve sitting for long periods of time such as some yoga positions are harmful to a replaced knee. This is because prolonged sitting causes the blood supply to have obstructions in the knee while circulation. If this obstruction in the blood supply occurs within 2 or 3 weeks of surgery, there is a great possibility of the formation of blood clots? This can lead to immensely uncomfortable symptoms in the knee.

Weight lifting

There is a reason that after knee surgery, the patient is required to walk with the assistance of walking equipment such as a walker for at least 3 months. Even after one has recovered from the surgery, in these three months period a patient is advised to not even bare their own weight. To ensure this the patient is restricted to walking up the stairs too. Therefore, weightlifting exercises are to be strictly avoided after knee replacement surgery.

Sprinting and jogging

Speaking in the terms of force applied, any kind of exercise that include fast sprinting or even slow jogging exert much higher force on the knees in comparison to when we are simply walking. It is obvious that after knee surgery, the operated knee must not bear much force as there is the artificial knee has fragile bonds with the other parts of the leg and can be damaged easily because of running.

Skipping and jumping

For the same reasons as sprinting, physiotherapy doctors advise the patients to not involve in activities that include jumping of any sort. This is because these kinds of exercises can impact the knee with more force than jogging. So, this is a higher risk of damage in these exercises than even running.

Contact sports

Sports that require the players to be contacted with each other during the game are known as contact sports. Patients after knee surgery are required to avoid participation in these kinds of sports for longer periods even after the recovery as they can lead to unbearable traumas to the knee resulting in the disorientation of the artificial knee.

Some examples of the contact sports to avoid after knee surgery are as follows:

  • Hockey
  • Soccer
  • Football/ Rugby
  • Basketball
  • Boxing
  • Skiing
  • Tennis
  • Volleyball
  • Badminton

What exercises are good for your knee surgery

Movement is necessary after knee surgery, but this movement should be controlled and under the supervision of an expert. Some of the exercises that are advised to perform after knee surgery are as follows:

  • Careful stretching of the leg: You will be asked to put an elevation under your heel and first move your toes in front and back motion. Then you will be asked to try to stretch your leg with the help of the assistance of a practitioner.
  • Assisted bending of the knee: To ensure mobility after the recovery of your knee surgery your physical therapist will make you perform the exercise of knee bends. This exercise will require you to slide your foot towards your hips and hold the position of tension for 5 seconds.
  • Cycling: After the period of 4 months of recovery, light exercises such as cycling, and swimming are really helpful to make your knee used to some exertion.

Conclusion

In this blog, we learned the types of exercises to avoid after knee replacement surgery. It is very important to stay active after knee surgery, but the movements should be controlled and beneficial.

To ensure the best assistance for your exercises after knee surgery, contact Om Physio Plus Nutrition.

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