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!

 

Top 10 daily habits to stop back pain

Top 10 daily habits to stop back pain

The main cause of adult disability is chronic back pain. Even while you can get hurt, persistent back pain is more likely to appear gradually through years of daily routines that place additional strain on your spine. Ten everyday routines to prevent back discomfort can help shield the spinal column from unneeded stresses brought on by aging. Small lifestyle adjustments can make all the difference to sustaining lifetime back health. Keep reading below to learn more about ways to back pain management and avoid back pain.

By making a few minor adjustments to your daily routine, you may maintain your back’s health and pain-free condition for a very long time.

As you sleep, place a pillow beneath your knees.

Raising your legs relieves pressure on your back while you sleep. When you lie on your back to sleep, your spine is compressed. By putting a pillow under your knees, you can reduce that pressure in half, which leads to effective back pain management.

What is back pain?

Back pain is one of the most frequent causes of missed work or medical attention. It is the most typical cause of incapacity worldwide.

What causes back pain?

The following ailments are commonly related to back pain:

  •     Muscle or ligament strain: Back muscles and spinal ligaments can be strained by repeated heavy lifting or a sudden awkward movement. People who aren’t in decent physical shape may experience uncomfortable muscle spasms due to ongoing back stress.
  •     Bulging or ruptured discs: Discs serve as a cushion between the bones in the spine. A disc’s fragile interior could expand or burst, putting pressure on a nerve. However, a ruptured or bulging disc may not necessarily be the source of back pain. Disc disease is frequently discovered on spine X-rays, CT scans, or MRIs performed for another purpose.
  •     Arthritis: Lower back pain can result from osteoarthritis. A problem called spinal stenosis, commonly referred to as a narrowing of the space around the spinal cord can occasionally be brought on by arthritis in the spine.
  •     Osteoporosis: If the bones become porous and brittle, the spine’s vertebrae may suffer severe breakage.

Activate your core

A regular strength-training routine that stresses your core muscles can reduce your risk of back-related illnesses, including strains and muscle spasms. Try including back and abdominal strengthening exercises in your routine at least twice weekly to build a stronger, more flexible back.

Increase your calcium and vitamin D intake

Osteoporosis can be avoided by having strong bones. It is among the most frequent causes of back discomfort in older people, especially women. By getting enough calcium and vitamin D into your diet, you can maintain the strength of your spine’s bones.

  • milk
  • yogurt
  • Leafy vegetables
  • dietary vitamin supplement

Vitamin D is in:

  • fatty seafood
  • yolks of eggs
  • beef liver
  • cheese

Switch up your footwear

To avoid back pain, put on a cozy pair of low-heeled shoes. Shoes with a one-inch heel or less are the best option for your back. They relieve the strain that upright exerts on your back.

Stand straight up

More than merely a way to look more sophisticated, proper posture has other benefits. It protects the delicate components of your spine so they can remain healthy and efficient. Because of bad posture, your back is put under tension and strain, thus, changing the structure of your spine. Avoid slouching, hunching your shoulders, or bending when standing.

Avoid slouching over your workstation.

If you spend a lot of time sitting down each day, it’s essential to maintain proper posture and support your back. When you sit, ensure your knees are slightly higher than your hips and that the chair you choose offers strong support for your lower back. Use the same good posture practices when standing and sitting in an office chair.

Mingle

Avoid standing or sitting in one spot when attending an office party or happy hour at a pub. To avoid stressing your spine, which can happen if you stand stationary for a long time, move around the area.

Put that cigarette out.

Smokers are more likely than nonsmokers to develop back pain, a severe health risk. One explanation for this is nicotine restricts blood flow to the discs in the spine. Smoking also decreases blood oxygen levels, which reduces the nutrients available to the tendons and muscles in the back. They might dry out, crack, or rupture due to this. Unintentional strains and pulls that result in back injuries are more likely to happen when the back is frail and ill.

Reduce your workload

Although it can happen to anybody who lifts something awkwardly or heavily, back discomfort is most common in office workers who handle big boxes. Your back may be stressed if you carry a large bag, such as a suitcase, camera, or groceries. Reduce your weight, distribute it evenly across both sides of your body, or shift it from one shoulder to the other to lighten the load on your shoulders. For heavy goods like grocery bags or file boxes, think about utilizing a rolling cart or suitcase with wheels.

Stretch

Your back will suffer if you stand, sit, or sleep still for a long time. Get up, move around, and perform some simple stretches whenever you can to reduce daytime tension. By doing this, you’ll improve blood circulation to your back. It can also ease any discomfort or strain brought on by inactivity.

When to visit a doctor?

Home treatment and self-care gradually improve most back pain over a few weeks. Should you experience any of the following symptoms of back pain:

  • It continues for more than a few weeks
  • It is serious and does not get better with rest
  • Spreads down one or both legs, mainly if the discomfort is below the knee
  • Results in tingling, numbness, or weakness in one or both legs
  • It also includes undiagnosed weight loss

Back discomfort occasionally indicates a significant medical condition. When you have back discomfort, seek immediate care if:

  • Results in fresh bowel or bladder issues
  • Is coupled with a fever
  • Occurs after a fall, back injury, or other incidents.

In the end,

The frequent absence from work and medical appointments due to back pain. It might be excruciating and paralyzing. Various medical conditions, injuries, and physical activity can bring it on. Any age group may develop back pain for a variety of causes. As people age, lower back pain is more likely to appear due to previous jobs and degenerative disc disease.

Lower back pain may be caused by a variety of structures, including the bony lumbar spine, the discs between the vertebrae, the ligaments that surround the spine and discs, the spinal cord and nerves, the lower back muscles, the abdominal and internal pelvic organs, and the skin in the lumbar region.

Back management may sound difficult, but with proper guidance, it is not. Most individuals can’t get relief from severe back pain because of improper medication and wrong exercises.

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. He will treat you with utmost care and with proper treatment. Don’t let your back pain stop you from achieving wonders with the best doctor: Dr. Niraj Patel!

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.

physiotherapy mortalities

Understanding the Physiotherapy Mortalities for Pain

Physiotherapy is a therapeutic modality that helps clients to achieve their goals and obtain therapy. Certain electrophysical agents are utilized to create physiological effects. For decades, modality depended on certain conditions to meet the goal of the patients. We will talk about the modality and safety considerations.

Electrical Stimulations

The flow of electrons is measured from one area to another. Depolarizations of nervous tissue or muscle. Electrical stimulation has been used for the modulation of pain through cutaneous sensory nerves. Activation of fibers inhibits the transmission of pain. It is also known for gate control theory in severe pain. There will be endogenous opioids that result in the activation of descending pathways of analgesic.

  • The choice of modality will solely depend upon the specific condition. Needs and goals must be met according to the rationale use of the modality and their considerations of safety. 
  • The factors that increase the impedance of the skin also include the presence of hair and cooler skin temperatures.
  • Integrity priority is given by asking the patients to find the difference between painful stimuli and light touch.
  • Placing the electrodes far from one another to travel deeper at 1 inch apart

Thermotherapy

The application is both heat and cold and is also referred to as the conductive modalities. It also utilizes the energy conducted locally and occasionally heating and cooling of various superficial tissues at the possible depth of 1cm or less. Several physiological effects are

  • Increased metabolic rate
  • Relaxation of muscle spasm
  • Increased elasticity of connective tissue
  • Pain relief through the mechanism of gate control and decrease ischemia
  • Vasodilation and increased blood flow

The stimulation can improve the inflammatory cells. The heat provides a relaxing effect on the tone of the muscle to reduce the muscle spindle. The theory offers relaxation to occur the disappearance of severe pain.

Additional Considerations

  • Check the patients every 5 mins to find cold and hot stimuli
  • No lying on hot ads or packs to exert pressure and compress the capillaries of the skin to compress the normal response of the vasodilator.
  • Burn risk is increased through the substantial amount of fat as it serves as an insulator.

Cryotherapy

It is a cold hydrocollator pack that also includes ice messages and cold spray to provide a physiological effect of cold which also includes-

  • Decreased metabolic rate
  • decreased blood flow
  • Vasoconstriction (within the first 15 – 20 minutes)
  • Relief of the muscle spasm through the gate-control mechanism
  • Reduce the nerve conduction velocity

Reduces the flow of blood and develops the metabolism to reduce the inflammatory mediators. There will be a reduction of edema formations through cold compresses. The local activity might appear to raise the stimulus and decrease the free nerve endings. There will be an increase in threshold and reduced muscle spasms.

Ultrasound

This technology utilizes the sound energy through the pressure wave formed by the mechanical vibrations as a medium. The flow of this wave can be delivered exactly to an uninterrupted stream in a continuous mode. There will be periodic interruptions throughout like a pulse mode. The deep heating mode will be capable of increasing the temperature and enhancing healing. There will be continuous usage of the thermal effect to get the desired goal. Stimulation of inflammatory cells to release the chemical mediators and activate the fibroblasts in the area of injury. Ultrasound provides aid to the pain through the possible mechanism for the effects of analgesic. Recently the ultrasound will accelerate the rate of healing the fractures through enhancement of angiogenic, osteogenic, and chondrogenic activity.

Additional Considerations

  • The treatment of effective radiating area is done efficiently
  • Absorption of energy is used to treat the ligaments, fascia, tendons, and scar tissue.
  • Minimizing the difference between air interface and suitable coupling medium is utilized.
  • Delivery of ultrasound energy for improvement in head movement.
  • Superficial heating and cooling are efficiently used for the healing of skin damage.

Laser

 This process is stimulated emission of radiation that uses radiant electromagnetic energy. Low power laser produces a negligent effect have a significant effect on the tissue and healing of the fracture. Laser therapy can absorb the enzymes and fibroblasts in the human body. Activation of the cell function is increased through collagen deposition. Absorption of the hemoglobin is released through the increase in microcirculation. The low dosage of such physiotherapy can decrease the nerve conduction sensory effect to reduce the pain significantly.   

Conclusion

To learn more about various Understanding physiotherapy mortalities for pain, you must visit Om Physio Plus Nutrition in Ahmedabad. Dr. Niraj Patel is an experienced physiotherapy doctor who can treat you with all the latest facilities available. Physiotherapy must be done efficiently to reduce the pain and keep the significant side effect in mind. We recommend you visit this clinic and get treated accordingly.

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!

 

Buffalo Hump

Buffalo Hump: Causes, Treatment, and More

A deposit of fat behind and just below your neck is referred to as a hump behind your shoulders, sometimes known as a buffalo hump or a dorsocervical fat pad. It is a symptom of lipodystrophy, a condition that affects how your body produces, utilizes, and stores fat. Even though a hump on its own may not necessarily require treatment, it could be an indication of a dangerous underlying medical condition.

A doctor may investigate a hump on the back of the neck using a variety of diagnostic methods, including X-rays and physical tests.

Depending on what is generating it, a person may refer to the hump on the back of their neck as a “dowager’s hump” or a “buffalo hump.”

This article will discuss the causes, symptoms, diagnosis, and treatment of a hump on the back of the neck.

Buffalo Hump Causes and Treatment

A hump on the back of the neck may result from a variety of causes.

Another name for a dorsocervical fat pad is a buffalo hump. A hump at the back of the neck results from an accumulation of fat between the shoulder blades.

Treatments for Cushing’s disease and HIV might result in the accumulation of fat behind the shoulders. Other potential factors include steroids, obesity, and genetics.

A doctor may change the type or amount of medication if that is what is causing the hump on the back of the neck. In order to eliminate the fatty tissue, they might potentially advise surgery.

Dowagers’ Hump Causes and Treatment

An outdated and now offensive word for when the top of the back is extremely rounded and seems to have a hump on the back of the neck is “dowagers hump.” Kyphosis and osteoporosis are diseases that can result in a bent spine.

Kyphosis: When the thoracic spine, or the spine in the middle of the chest, curves more than 50 degrees, it is said to have kyphosis. The spine should naturally curve between 20 and 45 degrees. A doctor might advise physical treatment to strengthen the spine and wearing a back brace to rectify the curve. Surgery might be the sole solution in severe cases of spine curvature.

Osteoporosis: The symptoms of osteoporosis include bone loss, an elevated risk of fracture, and a severely rounded upper back. When the weak vertebrae at the top of the spine give way, the upper back rounds, the bone mass can be increased, and fractures can be avoided with the help of medications like selective estrogen receptor modulators (SERMs), estrogen replacement therapy (ERT), calcitonin, and bisphosphonates.

Other factors

There are numerous other conditions other than osteoporosis and kyphosis that can develop a hump on the back of the neck. These consist of:

  • Muscle tangles: Tight, painful muscle clusters that feel like a hump on the back of the neck can develop as a result of overuse, poor posture, and a lack of muscular relaxation.
  • Carbuncles and boils: When hair follicles become infected, typically with Staphylococcus aureus germs, boils and carbuncles develop. The majority of boils eventually spontaneously rupture and heal without leaving a scar.
  • Cysts: Despite the fact that sebaceous cysts are a common misnomer for cysts, the sebaceous glands are not involved. These lumps are filled with keratin material and may take years to form.
  • Moles: Nevi is another name for moles. They might appear on the back of the neck and are frequently flat or elevated lumps. On their skin, some persons may have 10 to 40 moles.

A person should promptly consult a doctor if they observe a mole changing in color, size, or shape. Any of these alterations can be a sign of melanoma, an aggressive kind of skin cancer.

Diagnosis

In order to diagnose a hump or bump on the back of the neck, a doctor may take the following steps:

  • obtaining a thorough medical history
  • noting current medications
  • assessing suspicious moles
  • performing a physical examination of the spine
  • using X-rays to check the alignment of the vertebrae
  • performing bone density tests
  • evaluating breathing capacity
  • using an MRI scan to determine whether there is spinal cord compression
  • performing a physical exam to evaluate the condition

Moles may raise concern because melanoma may be indicated by them. People should be aware of moles that are: growing, itching, bleeding, getting darker, or altering in any other way. However, this is not frequently the case.

When To See a Doctor

People who have boils that do not go away with at-home treatment or pain in the hump on the back of the neck should see a doctor.

A person may want to focus on their posture as they get older. They should consult a doctor if they notice any spine curvature, as this could be an indication of osteoporosis.

Outlook

What creates a hump on the back of the neck has a strong bearing on how it affects a person.

By taking preventative measures, a person can limit the rate of bone loss brought on by osteoporosis and lower their risk of breaking bones. They can take actions like consuming a balanced diet and working out.

Children may experience kyphosis symptoms, and early detection and therapy can assist in straightening the spine before the patient reaches maturity.

People with skin conditions including boils, carbuncles, moles, and cysts that cause bumps on the back of the neck typically have a positive outlook. Usually, boils disappear within two to three weeks.

Prevention

By maintaining appropriate skin care and hygiene, people can avoid several causes of a hump in the back of the neck, such as boils.

For those who already have moles, wearing sunscreen with a high SPF will prevent new moles from developing and shield the skin from harmful UV rays.

To maintain strong bones, everyone should think about consuming a wholesome, balanced diet that is high in calcium and vitamin D.

Summary

A boil or other relatively mild skin problem may manifest as a hump on the back of the neck. Humps and lumps on the back of the neck can also be caused by more severe medical disorders, like osteoporosis.

A person should consult a doctor if they discover any unpleasant, expanding, or changing-shaped humps on their neck.

Are you looking for an expert Physiotherapist? 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!

Sciatica Pain

5 Tips to Cope with Sciatica Pain

The nerve pain that comprises sciatica can significantly hinder your ability to appreciate life, so it’s worth researching and learning as many options as possible to relieve your pain. Sciatica is one of the most common yet misunderstood sorts of pain. As many as 40% of individuals will get it during their life, which turns out to be more continuous as you age. Sciatica will, in general, get generalized with the likes of chronic back pain; however, it is unique. The pain originates with the sciatic nerves and often disappears without help from anyone else within a couple of hours or days. Nonetheless, a few attacks can travel every way for a long time or even months. Fortunately, there are thousands of ways you can opt to prevent sciatica and relieve the pain.

Sciatica pain is caused by irritation, inflammation, pinching, or compression of a nerve in the lower back. The most common cause is a herniated or slipped disk that causes pressure on the nerve root. The vast majority with sciatica get better on their own with time and care for their treatments.

True sciatica is an injury or irritation to the sciatic nerve, which starts in your buttock/gluteal area.

WHAT IS SCIATICA?

Sciatica is nerve pain from an injury or irritation to the sciatic nerve, which originates in your buttock/gluteal area. The sciatic nerve is the body’s most prolonged and thickest (almost finger-width) nerve. It’s made up of five nerve roots: two from the lower back region called the lumbar spine, and three from the final section of the spine called the sacrum. The five nerve roots meet up to form a right and left sciatic nerve. On each side of your body, one sciatic nerve goes through your hips, buttocks, and down a leg, ending just beneath the knee. The sciatic nerve then branches into other nerves, which continue down your leg and into your foot and toes. Actual injury to the sciatic nerve “sciatica” is rare. Still, “sciatica” is commonly used to describe any pain that originates in the lower back and radiates down the leg. What this pain shares in common are an injury to nerve irritation, inflammation, pinching, or compression of a nerve in your lower back. Assuming you have “sciatica,” you experience mild to severe pain anywhere along the sciatic nerve path – anywhere from the lower back, through the hips, buttocks, and down your legs. It can also cause muscle weakness in your leg and foot, numb leg, and an unpleasant tingling pins-and-needles sensation in your leg, foot, and toes.

Sciatica Treatment Video Below is five tips that you may not have heard before, all of which may contribute to sciatic pain reduction:

WAYS TO PREVENT SCIATICA PAIN

  1. Reduce inflammation through nutrition

An eating routine wealthy in entire grains, natural food varieties, fruits, vegetables, nuts, fatty fish, like salmon, and dissolvable and insoluble fiber can be robust in reducing inflammation. Curcumin (turmeric), ginger, green tea, and black tea are strong wellsprings of anti-inflammatory substances that assist with building up immunity and work on overall health. Following this kind of diet will help build the degrees of anti-inflammatory substances in your body over the long haul and may reduce the occurrence of sciatica in the long term.

What to avoid while following an anti-inflammatory diet

When you choose to consume anti-inflammatory foods regularly, it is crucial to prevent or limit1:

  • Inflammation-causing foods, such as sugars, refined carbohydrates, trans fats, and hydrogenated oils
  • Smoking can lower the production of anti-inflammatory molecules and induce inflammation

It is advised to check with your doctor before making extensive dietary changes and to ensure that your diet does not interfere or interact with any current medications.

  1. Build specific micronutrients

Supplements help build up micronutrients in your body, which may not be fully obtained through a regular diet. A few examples of essential micronutrients include:

  • Magnesium
  • Vitamin D
  • Vitamin E
  • Vitamin B12
  • Vitamin B6
  • Zinc
  • Selenium
  • Fish oil (Omega-3 fatty acids)

These micronutrients assist with suppressing inflammatory mediators and reduce the overall inflammatory cycles. Vitamin E, zinc, and selenium act as antioxidants in the body. The B group of vitamins assists with improving nerve health and reducing sciatica. You can also take curcumin (turmeric) supplements if you don’t consume turmeric as a part of your daily eating regimen.

  1. Release your natural pain killers with massage

Massages can help you feel relaxed, release endorphins (your body’s natural hormones that reduce pain perception), improve blood circulation, and soothe sore spinal muscles.

  • A deep tissue massage can help restore the spine’s range of motion, improving flexibility.
  • Manual therapy, a thorough medical massage, can help knead out knots, trigger points, or muscle tension.4

Many forms of massage can be beneficial, for example, myofascial release and Shiatsu (a Japanese massage method that uses finger and palm pressure and stretching techniques). These massages may be more viable in relieving sciatica pain from poor posture, muscle strain, or fatigued musculature in the lower spine.

  1. Try mind-body techniques

You can utilize the force of your mind to lower your perception of sciatica pain. Mind-body procedures, which include profound breathing exercises, meditation, directed imagery, and cognitive behavioral therapy, can help relax your muscles and increase your feeling of control over the pain. You may find that these methods also assist with reducing anxiety and depression often associated with chronic pain.

  1. Walk-in a swimming pool

Water therapy exercises or even walking in waist-profound water can improve nerve and muscle function in the lower body. The natural buoyancy, hydrostatic pressure, thermodynamics, hydrodynamic forces, and water viscosity manages the functioning of nerves and muscles, letting you exercise less pain.

Summary

The quantity and quality of your rest can directly affect pain and inflammation in your body. When you rest, several inflammatory substances peak in your bloodstream and stay active throughout the evening. When there is poor rest quality, these inflammatory agents continue to circulate in the body as the day progresses, resulting in pain and fatigue. An entire evening of profound, restorative rest can assist with decreasing inflammatory pain and make you feel refreshed and rejuvenated. If your sciatica pain deteriorates and severely disrupts your daily life, visit your physiotherapy doctor about additional pain relief options, including medications, manual manipulation, epidural steroid injections, and more.

Arthritis

Arthritis – Causes, Symptoms, And Treatment

What is Arthritis?

Arthritis is the swelling and tenderness of one or more joints. The main symptoms of arthritis are joint pain and stiffness, which typically worsen with age. The most common types of arthritis are osteoarthritis and rheumatoid arthritis. Osteoarthritis causes cartilage — the hard, slippery tissue that covers the ends of bones where they form a joint — to break down. Rheumatoid arthritis is a disease in which the immune system attacks the joints, beginning with the lining of joints. Uric acid crystals, which form when there’s too much uric acid in your blood, can cause gout. Infections or underlying diseases, such as psoriasis or lupus, can cause other types of arthritis. Treatments vary depending on the type of arthritis. The main goals of arthritis treatments are to diminish symptoms and improve quality of life.

TYPES OF ARTHRITIS

  • Ankylosing spondylitis
  • Gout
  • Juvenile idiopathic arthritis
  • Osteoarthritis
  • Psoriatic arthritis
  • Reactive arthritis
  • Rheumatoid arthritis
  • Septic arthritis
  • Thumb arthritis

SYMPTOMS OF ARTHRITIS

The most common signs and symptoms of arthritis involve the joints. Depending on the type of arthritis, signs and symptoms may include:

  • Pain
  • Stiffness
  • Swelling
  • Redness
  • Decreased range of motion

CAUSES OF ARTHRITIS

The two main types of arthritis osteoarthritis and rheumatoid arthritis damage joints differently.

Osteoarthritis: The most common type of arthritis involves wear-and-tear damage to a joint’s cartilage — the hard, slick coating on the ends of bones where they form a joint. Cartilage cushions the ends of the bones and allows nearly frictionless joint motion, yet enough damage can result in bone grinding straightforwardly on bone, which causes pain and restricted development. This wear and tear can happen over many years, or a joint injury or infection may hasten it. Osteoarthritis also causes bone changes and deterioration of the connective tissues that attach muscle to bone and keep the joint intact. On the off chance that cartilage in a joint is severely damaged, the joint lining may become inflamed and swollen.

Rheumatoid arthritis: In rheumatoid arthritis, the body’s immune system attacks the lining of the joint capsule, a tough membrane that encloses all the common parts. This lining (synovial membrane) becomes inflamed and swollen. The disease process can eventually destroy cartilage and bone within the joint.

RISK FACTORS

Risk factors for arthritis include:

  • Family history. Some types of arthritis run in families, so you may be more likely to develop arthritis if your parents or siblings have the disorder.
  • The risk of many types of arthritis — including osteoarthritis, rheumatoid arthritis, and gout — increases with age.
  • Your sex. Women are more likely than men to develop rheumatoid arthritis, while most people who have gout, another type of arthritis, are men.
  • Previous joint injury. People who have injured a joint, perhaps while playing a sport, are more likely to develop arthritis in that joint eventually.
  • Carrying excess pounds stresses joints, mainly your knees, hips, and spine. People with obesity have a higher risk of developing arthritis.

COMPLICATIONS

Severe arthritis, particularly assuming it affects your hands or arms, can make it challenging for you to do daily tasks. Arthritis of weight-bearing joints can hold you back from walking comfortably or sitting upright. In some cases, joints may gradually lose their alignment and shape.

TREATMENTS OF ARTHRITIS

The doctor will probably prescribe a course of physical therapies to assist you with managing some of the symptoms of arthritis. Treatment for arthritis aims to control pain, minimize joint damage, and improve or maintain function and quality of life. A range of medications and lifestyle strategies can assist with achieving this and safeguard joints from further injury.

Treatment could involve:

  • medications
  • non-pharmacologic therapies
  • physical or occupational therapy
  • splints or joint assistive aids
  • patient education and support
  • weight loss
  • surgery, including joint replacement

NATURAL REMEDIES

A healthful, balanced diet with appropriate exercise, avoiding smoking, and not drinking excess alcohol can assist individuals with arthritis in maintaining their overall health.

DIET

No specific diet treats arthritis, but some types of food may help reduce inflammation.

The following foods found in a Mediterranean diet can provide many nutrients that are good for joint health:

  • fish
  • nuts and seeds
  • fruits and vegetables
  • beans
  • olive oil
  • whole grains

FOODS TO AVOID

There are some foods that individuals with arthritis may want to avoid.

Nightshade vegetables, such as tomatoes, contain a chemical called solanine that some studies have linked with arthritis pain. Research findings are blended when it comes to these vegetables; however, some individuals have reported a reduction in arthritis symptoms when avoiding nightshade vegetables.

SELF-MANAGEMENT

Self-management of arthritis symptoms is also important.

Key strategies include:

  • staying physically active
  • achieving and maintaining a healthy weight
  • getting regular check-ups with the doctor
  • protecting joints from unnecessary stress

Seven habits that can help a person with arthritis diagnosed to manage their condition are:

  • Being organized: monitor symptoms, pain levels, medications, and possible side effects for consultations with your doctor.
  • Managing pain and fatigue: a medication routine can be combined with non-medical pain management. Learning to manage fatigue is critical to living comfortably with arthritis.
  • Staying active: exercise is beneficial for managing arthritis and overall health.
  • Balancing activity with rest: in addition to remaining active, rest is equally important when your disease is active.
  • Eating a healthful diet: balanced eating routine can assist you with achieving a healthy weight and controlling inflammation. Avoid refined, processed foods favorable to inflammatory animal-determined foods and choose entire plant foods that are high in antioxidants and have anti-inflammatory properties.
  • Improving sleep: poor sleep can aggravate arthritis pain and fatigue. Please take steps to develop sleep cleanliness further so you find it easier to fall asleep and stay asleep. Avoid caffeine and strenuous evening exercise and restrict screen time just before sleeping.
  • Caring for joints: tips for protecting joints include using the more substantial, larger joints as levers when opening doors, using several joints to spread the heaviness of an item, such as using a backpack, and gripping as loosely as possible by using padded handles.

Try not to sit in the same position for long periods. Take regular breaks to keep portable.

Are you searching for the best doctor to defeat all your issues? Contact Dr. Niraj Patel (physiotherapist).

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).

cervical spondylosis

What is Cervical Spondylosis?

Cervical spondylosis is a common, age-related condition that influences the joints and discs in your cervical spine and neck. It’s otherwise called cervical osteoarthritis or neck arthritis. It creates from the mileage of cartilage and bones. While it’s generally the consequence of age, it tends to be brought about by different factors. Specific individuals who have it never experience side effects. For other people, it can cause chronic, severe pain and stiffness. Nonetheless, many individuals who have led normal activities are capable.

CAUSES OF CERVICAL SPONDYLOSIS

The bones and defensive cartilage in your neck are inclined to wear and tear, which can prompt cervical spondylosis. Potential reasons for the condition include:

  • Bone spurs: These abundances of bone are the consequence of the body trying to develop additional unresolved issues to make the spine more grounded. Be that as it may, the extra bone can push on fragile spine areas, like the spinal cord and nerves, resulting in pain.
  • Dehydrated spinal discs: Your spinal bones have disks between them, which are thick, pad like cushions that absorb the shock of lifting, twisting, and other activities. The gel-like material inside these disks can dry out over the long run. It causes your bones (spinal vertebrae) to rub together more, which can be painful.
  • Herniated discs: Spinal disks can develop cracks, which permit leakage of the internal cushioning material. This material can push on the spinal cord and nerves, resulting in side effects, such as arm numbness and pain that radiates down an arm.
  • Injury: If you’ve had an injury to your neck (during a fall or fender bender, for instance), this can speed up the aging system.
  • Ligament stiffness: The extreme cords that associate with your unresolved spinal issues can be considerably stiffer over the long haul, which influences your neck development and causes the neck to feel tight.
  • Overuse: Some occupations or side interests involve dull developments or hard work (for example, development work). It can come down on the spine, resulting in premature wear and tear.

RISK FACTORS FOR THE CONDITION

The most severe risk factor for cervical spondylosis is aging. Cervical spondylosis often develops because of changes in your neck joints as you age. Disk herniation, drying out, and bone prods are consequences of aging. Factors other than aging can increase your risk of cervical spondylosis. These include:

  • neck injuries
  • work-related activities that put extra strain on your neck from heavy lifting
  • holding your neck in an uncomfortable position for prolonged periods or repeating the same neck movements throughout the day (repetitive stress)
  • genetic factors (family history of cervical spondylosis)
  • smoking
  • being overweight and inactive

SYMPTOMS OF CERVICAL SPONDYLOSIS

The vast majority with cervical spondylosis don’t have significant side effects. Assuming side effects do happen, they can range from gentle to severe and may develop continuously or happen unexpectedly. One common side effect is pain around the shoulder bone. Some complain of pain along the arm and in the fingers. The cervical spondylosis pain could increase when:

  • standing
  • sitting
  • sneezing
  • coughing
  • tilting your neck backward

Another common symptom is muscle weakness. Muscle weakness makes it hard to lift the arms or grasp objects firmly.

Other common signs include:

  • a stiff neck that becomes worse
  • headaches that mainly occur in the back of the head
  • tingling or numbness that affects the shoulders and arms primarily, although it can also occur in the legs

Symptoms that occur less frequently often include a loss of balance and a loss of bladder or bowel control. These symptoms warrant immediate medical attention.

CERVICAL SPONDYLOSIS DIAGNOSE

Making a diagnosis of cervical spondylosis involves ruling out other likely conditions, for example, fibromyalgia. Diagnosis involves testing for development and determining the impacted nerves, bones, and muscles. Your doctor might treat your illness or allude you to an orthopedic specialist, neurologist, or neurosurgeon for further testing.

TEST THAT IS TO BE DONE

  • X-rays can be used to check for bone spurs and other abnormalities.
  • A CT scan can provide more detailed images of your neck.
  • An MRI scan, which produces images using radio waves and a magnetic field, helps your doctor locate pinched nerves.
  • In a myelogram, a dye injection highlights specific areas of your spine. CT scans or X-rays are then used to provide more detailed images of these areas.
  • An electromyogram (EMG)checks that your nerves are functioning normally when sending signals to your muscles. This test measures your nerves’ electrical activity.
  • A nerve conduction study checks the speed and strength of the signals a nerve sends. It is done by placing electrodes on your skin where the nerve is located.

TREATING CERVICAL SPONDYLOSIS

Treatments for cervical spondylosis focus on providing pain relief, lowering the risk of permanent damage, and helping you lead an everyday life. Nonsurgical methods are usually very effective.

MEDICATIONS

Your doctor might prescribe certain medications if over the counter (OTC) drugs don’t work. These include:

  • muscle relaxants, such as cyclobenzaprine(Fexmid), to treat muscle spasms
  • narcotics, such as hydrocodone(Norco), for pain relief
  • anti-epileptic drugs, such as gabapentin(Neurontin), to relieve pain caused by nerve damage
  • steroid injections, such as prednisone, to reduce tissue inflammation and subsequently lessen pain
  • prescription nonsteroidal anti-inflammatory drugs (NSAIDs), such as diclofenac(Voltaren-XR), to reduce inflammation

SURGERY

If your condition is severe and doesn’t answer other forms of treatment, you could require a medical procedure. It can involve removing bone prods, portions of your neck bones, or herniated disks to give your spinal cord and nerves more space. The medical procedure is seldom essential for cervical spondylosis. Notwithstanding, a doctor might suggest it on the off chance that the pain is severe and affects your capacity to move your arms.

SUMMARY

Cervical spondylosis is a common and often age-related condition that can cause stiffness, discomfort, and migraines related to neck pain. Your doctor will be unable to turn around the situation. However, they can often prescribe moderate medicines to assist you with overcoming discomfort and pain. Are you searching for the best doctor to defeat all your issues? Contact Physiotherapist Dr. Niraj Patel.

Tennis Elbow

Few Important Things to Know About Tennis Elbow

If you feel radiating pain in the elbow after involving in activities that demand continuous movements of the wrist and arm, you might be suffering from tennis elbow. This condition happens due to overburdened tendon muscles of your elbow. Tennis elbow is not only common to sports persons but also to the people involved in the type of work demanding the exertion of arms and wrist. These work types include plumbing, carpentering, painting, etc.

The specific location of the radiating pain of the tennis elbow is where the connective tissue of your forearm and elbow. As it is already said that this is a radiating type of pain, therefore it can also spread to your wrists in some cases.

Tennis elbow is usually treated by preventing wrist and arm movements, over-the-counter medication, or some medical procedure. In this blog, we will discuss certain dimensions of tennis elbow such as its symptoms, causes, etc.

Tennis elbow symptoms

In tennis elbow, symptoms do not develop rapidly rather a weak pain gradually intensifies and other symptoms become prominent with time too. It takes from weeks to months for symptoms of tennis elbow to become completely apparent. These symptoms do not commonly show any sign of injury.

Some of the common symptoms of this condition are:

  • Radiating pain in the elbow
  • Burning sensation in the elbow and forearm
  • No strength in the grip

The most important sign of the tennis elbow is that the pain intensifies with the movement of the arm and wrist from the tasks such as holding something, twisting the wrist, or shaking someone’s hand. Usually, in this condition, your dominant arm becomes the victim of it.

What causes tennis elbow

As stated above, the condition of the tennis elbow is caused due to the overburden in the specific connective tissue of the forearm muscles. This connective tissue connects the forearm muscle to the elbow and provides stabilization to the hand and wrist while keeping the elbow straight. The damage to this tendon, which is connective tissue, is caused by overwork or wear and tear. This results in swelling and inflammation in this region as the blood rushes to the point of damage.

Sometimes osteoarthritis in the elbow is a big contributor to the development of the tennis elbow due to a gradual tear in the muscle of the elbow that connects it with the forearm.

Risk factors of tennis elbow

It is very obvious that athletes come in the first category of people who are at high risk of developing tennis elbow. Apart from them, there are other people involved in vigorous activities who suffer from tennis elbow more often than normal people. These people mostly use their forearm and wrist muscles at least every day.

Many workers like painters, cooks, butchers, and carpenters remain at high risk of this condition. Moreover, there are a few risk factors that contribute to the development of tennis elbow:

  • Age: People at the higher end of the age spectrum tend to remain at high risk of this disease
  • Type of work: As explained above, certain job occupations involve the continuous wrist and arm movements making the person doing it more prone to this problem
  • Type of sports: Athletes do remain at high risk of tennis elbow but some specific sports tend to be more risky with respect to the development of this condition. In particular sports like tennis comes under this category

Diagnosis of tennis elbow

When it comes to the diagnosis of tennis elbow, your doctor will take every symptom and risk factor into account before making any decision about the tests involved in this stage of treatment. Some of the tests included in the diagnosis of tennis elbow are as follows:

  • MRI: Magnetic Resonance Imaging gives clear pictures of connective tissue  in which the doctor suspects the damage
  • X-Ray: This test gives images of bones to determine whether there is any hand of bone disease to cause tennis elbow
  • EMG: This test is done to determine any problem in the nerve to rule out the potential nerve damage that might be causing the disease

Treatment of tennis elbow

There are numerous treatment options for tennis elbow depending upon the cause and intensity of this condition. Some of the treatment options for this disease are as follows:

  • Taking plenty of rest
  • Medicines to reduce the pain
  • Physiotherapy: This includes certain targeted exercises for muscle strengthening and some heat therapies for better healing
  • Steroid treatment
  • Surgery

Conclusion

Tennis elbow is not a rare disease. It is certainly more common in athletes but many people from different job profiles and day to day activities face this issue too. It is necessary for people to explain their symptoms to the doctor for better diagnosis and treatment.

At Om Physio Plus Nutrition precession in diagnosis is guaranteed for making the treatment more personalized to the patients.

benefits of physiotherapy

9 Wonderful Ways Physiotherapy Benefits You

You must have heard about physiotherapy. It is a process that combines the available information about the body and its functions to spot the lacking area. Medical processes are implemented in the patient’s assessment as well as treatments for physical improvement. Apart from the assessments and treatment procedure, there are several preventive steps taken for the possible conditions to maintain the overall wellness of the patient. There are various programs of customized physiotherapy for the patients according to their needs and requirements to make the body return to the natural as well as the prior level of functioning as well as to enhance the overall health. The doctors take primary care of the patients through physical therapy by analyzing the first signs of the patient’s problem.

9 Benefits of Physiotherapy Taking Care of the Patient’s

  1. Elimination of the pain and reduction of the damages

Physiotherapy is a therapeutic body exercise that is performed by the patients to increase and enhance their physical mobility. The techniques are used such as soft mobilization with the help of various modalities such as TENS. IFT, as well as ultrasound, helps the patient to reduce the pain due to issues such as tendonitis or arthritis. The activity enhances the muscle strain to restore the functioning of the body Even the therapist uses ways the prevention the pain or return of the body.

  1. Avoiding consumption of drugs and surgery

In many cases, the surgery is a must but there are several cases where physiotherapy can help to avoid the health and heal the deformities while being in the early stage. You must have heard the doctor suggesting to some patients about the pre and post-rehabilitation.  It is a set of physical exercises that helps the body to regulate as it is supposed to while mitigating the complications at the same time. Physiotherapy helps reduction of cost in medical expenses such as surgery.

  1. Overall, improves the coordination and gains strength

Physical therapy helps the patient to do exercise s well as suggested stretches to help them improve the overall functioning of the boy while gaining strength. The exercise helps to assist the body while reattaining the coordination of the body through assistive devices. There are some techniques in Physical therapy that uses rehabilitation techniques to eliminate the symptoms and other physical issues.

  1. Improves the cardiovascular functioning and lung capacity

The process of physiotherapy helps the patients who have experienced a stroke to improve their ability to attain balance, degree of fiction as well as regular movements. These exercises help the patients to retrieve their usual activities for daily living. They ask you to regularly perform breathing exercises which will help restore the lung capacity up to optimal level. The exercises which will be done through physiotherapy allow the blood to circulate efficiently from head to toe.

  1. The patients who are recovering from a sports-related injury

The physical therapist will make the patients understand the significance of each exercise and ask them to perform it regularly. There is always the risk of the patients attaining a few specified conditions such as ACL Tear, Golfers Elbow, Hamstrings strain, and much more. The exercise is created especially for the patients who have sports injuries and accordingly draft them overall looking at the extent of damage and offer the preventive exercise to the patient by ensuring a safe return to the sport.

  1. The issues that come with age can be cured

You must have seen elder people struggling with issues such as knee pain, elbow pain, and difficulty while walking which comes from age. Other issues which can hurt a lot are Osteoporosis, arthritis, Dementia, Rheumatoid, Neck pain as well as back pain also happens with an increase in age. All these stated earlier issues can be treated through regular physiotherapy.

  1. Improves the mobility as well as normalizes the movements

Sometimes an individual can be quite restricted in the movement. This happens majorly due to joint fracture, Muscle Stiffness, or Tennis Elbow. Through continuous physical therapy, one can reduce pain and attain a cure for the bugging problems. They will mainly ask you to do proper stretches, and exercises for strengthening which will help you to restore the moment to the fullest depending upon the individual’s capability and effort.

  1. The patients can have vascular conditions, as well as help, manage diabetes problems

Diabetic patients must visit physiotherapy to reduce common pain they face in the shoulders, knees, and back. This mainly happens due to some misjudgments of sugar levels. Physiotherapy helps one to set out a plan to relieve diabetic pain through specific exercises asked by the professionals in controlling the sugar levels. The therapists will help to educate the students on the conditions such as Diabetic Neuropathy, Diabetic Foot, and much more.

  1. Improving the health of women

Women go through a lot of changes in their bodies. The changes that happen can be related to pregnancy, and pelvic pain during periods and postpartum. All the issues and pain can be treated through physiotherapy. There is a special treatment suggested by the expectant that can be a treatment for bowel incontinence, fibromyalgia, breast cancer, and constipation. All the exercises must be done regularly, and all the suggested sessions must be done properly for better results.

Conclusion

We have explained the meaning of physiotherapy in detail as well as stated some benefits of physiotherapy. If you are facing any of the issues stated above or want personal attention to be relieved from the pain, then visit physiotherapy as soon as possible. We would recommend you one of the best physiotherapy doctor, Dr. Niraj Patel. He is considered one of the finest doctors for this process and works in the Om Physio Plus Nutrition Center in Ahmedabad. You much get yourself checked first and then the treatment session will be planned according to your body requirements.

Neck Pain

7 Things You Can do to Prevent Neck Pain

It is not a rare condition to have neck pain. One thing that is most hard while having this condition is the restriction in performing the daily activities. It makes a person tremendously inefficient when there is a limit in naturally moving your neck. This problem can arise from multiple factors like sleeping on the wrong pillow or injury. Fortunately, all these factors are well known and easily avoidable. Therefore, there are certain majors you can take to completely prevent neck pain. Some of these majors are as follows:

Get Yourself a Suitable Pillow

As sleeping on a wrong/ uncomfortable pillow is the most common cause of this condition, it is best to find yourself a suitable pillow that aligns your spine in a natural position. There is a curve between your upper back and lower head. This curvy posture of the neck should be regulated by your pillow while you are sleeping. Choosing the right pillow is a highly personalized task as there are different pillows that are right for different natural spinal postures.

Having more than one pillow, while sleeping, is a wise thing to do to support your legs as well as the neck to maintain the body posture.

Try to Regulate Your Sleep Posture

Apart from having suitable pillow neck pain prevention can also be done by making yourself learn to sleep in an appropriate posture. Mainly, this posture includes laying on the back posture while supporting your arms with extra pillows. However, appropriate sleep posture can vary from person to person.

People with conditions, like arthritis in the back, find it comfortable to sleep on an inclined bed. Other people prefer sleeping on their side. So, a tip for them is to lower their pillow height while positioning it appropriately between the neck and shoulder.

Have a Good Workplace Setup to Main Your Back Posture

Having your workspace set up by professionals is a good idea when it comes to avoiding issues in the neck and spine. If you cannot do that, you should at least have a comfortable chair that supports your head and your devices like desktops should be placed in a position so that you don’t have to look downwards while using it. Neck pain due to bad posture at the workplace is one of the most common conditions encountered in physiotherapy.

You Must do Stretching Neck Exercises

It is very necessary to strengthen the neck muscles by exercising particularly for that. Exercising the neck area also helps to relieve any strain due to workload. Some of the exercises that one should consider for the neck are:

  • Stretching neck backward
  • Stretching the back neck by bending the head forwards
  • Side to the side neck bending
  • Rotating the neck

If your neck is already stiff you should start these exercises with low resistance and frequency and when you start to feel comfortable, then only you should do these exercises more often.

Do Not Let Yourself Get Dehydrated

When you are hydrated, the bones in your spine become smooth for movements and the discs in the vertebrae become nourished. It is important to not let these discs dry out as in your neck these discs are mostly comprised of water and help in the easy movement of the neck. Your daily intake of water depends on your daily routine. However, it is suggested to drink at least 2 liters of water every day.

Don’t Exhaust One Side of the Body More Than Other

It is obvious that occasionally you might have to carry something with some amount of weight. If you don’t shift the weight regularly from one side to another, you might give a good chance of your body developing neck pain. The weight you carry should never put uneven stress on your body. On the other hand, it is better to get exhausted evenly than to not be exhausted on one side of the body.

Moreover, you should never overburden yourself and while carrying a bearable weight you should always stand up straight.

Consider Physiotherapy to Get rid of Trigger Points

If your neck muscle is irritated by the feeling of having knots in it, you should consider physical therapy to get rid of them by getting massages and other treatments. You can prevent chronic neck pain by getting relieved of conditions like trigger points at the early stages.

Conclusion

It is not necessary to worsen your condition of neck pain. You can easily prevent and manage it by making certain changes in your life. You can also get in touch with a professional physiotherapist to get relieved of conditions like these. It is a wise step to physically go and see a practitioner get personalized and effective care.

To get an appointment at Om Physio Plus Nutrition for the best therapeutic care, call us for Book an Appointment at +918866234725

Shoulder Tendonitis and Bursitis

What is the difference between shoulder tendonitis and bursitis?

Tendonitis is swelling of tendons. Tendons are just like cables that are attached to the bone through the muscles. These are the fibrous tissues that cause the movement of the bones. Tendons are spotted in the hands and legs just like the Achilles tendon. Tendonitis can commonly happen in areas like knees, shoulders, wrists, elbows, or heels. These conditions are commonly confused with various other conditions because it has similar symptoms such as swellings and pain. If you go through shoulder blade pain, you must visit the clinic for appropriate treatment. One of the most reliable clinics you can visit is Om Physio Plus Nutrition in Ahmedabad.  Dr. Niraj Patel and his team are one of the most trustable physiotherapy doctors who would treat you with care.

You will be given an accurate diagnosis for your injury the procedure is as follows

  • Total physical assessment is done thoroughly by the specialist or doctors.
  • X-ray is done just to rule out the cause of the pain such as a fracture. This procedure is done to diagnose to find out the severity of the damage and treat accordingly.
  • MRI is ordered to access ligament or damaged muscle. Long-lasting pain is the sign of major injury

Causes of Tendonitis

This injury is caused due to repetitive motion. Majorly occurs during-

  • Throwing a ball
  • Swimming
  • Jumping
  • Swinging a racket
  • Shoveling snow
  • Gardening
  • Swinging a golf club
  • Bursitis

Bursitis is also known as a bursa. It acts as a cushion between the muscle and bones. It reduces the friction greatly caused due to the structures rubbing each other.  You might find it in the elbows, knees, hips, or tendons of large joints.

Causes of Bursitis

Several activities that put pressure on the hip such as lying down, walking a long distance, sitting in one position for a long time can cause irritation and extreme pain.

Difference between shoulder tendonitis and bursitis

  • Acute injury or repeating motion can cause tendonitis. If you are facing shoulder blade pain, you must visit a doctor for a checkup. If tendonitis is left untreated, it can cause severe infection. Rheumatoid arthritis and gout can also be caused which can turn out to be quite serious.
  • Bursae are very essential to glide over the bones. Most commonly occurs at the knee cap, out of the hip, shoulder. shoulder bursitis treatment must be done as soon as possible for the decrease in pain.
  • Tendonitis can be very painful and becomes in tendons whereas bursitis is small sacs consisting of fluid around the area of joints. They become very irritated and swelled. Both of the conditions are having some symptoms such as inflammation and discomfort. It possibly affects the joint.
  • Bursae are present around joints to protect tendons, muscles, bones from friction rubbing against each other. bursitis shoulder must be treated as soon as possible as they are repetitive and cause an immense amount of pain. You must get it checked soon. physiotherapy for shoulder pain can make a huge impact and relief the pain.
  • Bursitis and tendonitis will be tough to differentiate. You must take the support of a doctor or specialist to find the diagnosis. The inflamed bursa can be outside the body and are more visible than tendonitis. Even basic treatment for shoulder pain will help you to detect the cause. The doctor must rule out the cause and treatment through ultrasound and bloodwork.

Treating Tendonitis or Bursitis

The treatment of tendinitis or bursitis largely is based on the injury. Limited activity is a must unless your wound is healed and to avoid complicated surgery. You must never avoid pain and required treatment must be done as soon as possible.

  • Resting the affected area is a must. You must not aggravate the pain as it can severely damage your body. For example, treatment for shoulder pain must be done as soon as possible. The injury area first needs time to rest. If the pain keeps being persistent the necessary action must be taken soon.
  • Applying an ice pack helps to decrease the swelling and inflammation readily. Minimize the tendons and bursa until they return to the normal stage.
  • Nonsteroidal anti-inflammatory drugs further can help you go through the pain. Aspirin is the most opted choice taken by people regularly. This doesn’t reduce the inflammation but can decrease the pain temporarily. In the end, you must go to physiotherapy for shoulder pain. Detection and treatment of the cause are very essential.
  • Cortisone injections may opt if the symptoms and the pain are persisted ant. This is a powerful drug so must be taken under the prescription of a doctor. It will help you to reduce inflammation. It can also result in weakening the tendon and chances are that they are prone to rupture.
  • Physical therapy can strengthen the muscles surrounding. shoulder bursitis treatment is done through physiotherapy. Alleviated stress at the affected area can prevent the reoccurrence of this injury.

Conclusion

It is very essential to first detect the cause. You must visit one of the most reliable clinics Om Physio Plus Nutrition to get guidance through advanced and proper equipment in Ahmedabad. The best physiotherapist Dr. Niraj Patel will help you through the process from start till the end with all the care possible. Rehabilitation is very essential for recovery and prevention of reassurance. All you have to remember is that pain is the start. Persistent pain is never a good sign. Take the appropriate action and follow the prescribed procedure of recovery.

vein specialist

8 Signs of When Is the Best Time to See a Vein Specialist?

Vein specialists are trained to identify symptoms of disorders in veins. Issues with the circulatory systems can cause a lot of problems. Comprehensive examinations and evaluations must be done to diagnose the issue. Screenings and several tests are done to determine the cause of the symptoms. At Om Physio Plus Nutrition, they offer several treatments for concerns in veins. Concerns and conditions will be looked up to determine the treatment. Veins doctor will evaluate the legs to increase the intensity of the exercise accordingly. This procedure is done to reduce blood pressure through steps. Some vein care specialists will recommend lifestyle modification of the patient. At times, compress stocking can act as an effective solution for swell or minor discomfort.

Dr Niraj Patel is a primary doctor to diagnoses and treats vein disease. He has gone through speciality and experience with advanced vein treatment. According to him, 8 signs show the best time to see a vein specialist

  • When your leg feels weak after standing for a while or at the end of the day-

It might seem normal when your leg feels weak after standing for a while. This could be a sign of weakness in vain issues. You must visit a vein treatment centre and consult a veins doctor to take various tests to determine the problem. Varicose veins if left untreated can cause severe pain. It can also make your leg feel weak and heavy and can get worsen after standing for hours. vein health clinics have advanced equipment to evaluate the legs to relieve you from weak and heavy feelings.

  • Dry Itchy Skin and Rashes around the ankle

Several skin issues such as itchiness and dryness can be signs of problems in vain. If left untreated can increase the problems severely. This issue can also be caused due to high blood issues that can accuse levels of damage in veins. Consultation with the veins doctor is very essential to avoid last-minute treatment. The skin might suffer if the blood is not flowing back up to the heart. Flaky skin, unsightly rash or much worse can happen due to negligence, so visit vein health clinic as soon as possible.

  • Regular leg pain can make life difficult

Leg pain does not significantly mean vein issues, but it is always better to be sure than regret, right? Veins doctor will be able to explain better how varicose veins can cause throbbing and aching pain is not a good sign. Daily activities without proper consultation by vein treatment specialists can increase the pain severely.  Determination and diagnosis must be done soon.

  • Pregnancy can cause problems in your veins. If you are pregnant for the second time, you must consult a veins doctor

Hormone changes can cause varicose veins.  In pregnancy, women go through a great hormonal change. It is also safe to vein health clinics and consults vein doctors to prevent any damage. Since pregnancy can result in an increase of blood in the body, this can result in the enlargement of veins in women. To prevent damage during pregnancy, a vein specialist doctor will be able to help to determine the required treatment or steps for prevention.

  • Leg ulcer development

Vein problems grow and left untreated can cause a lot of problems in future. There is a risk of developing an ulcer in the leg, especially in the ankle and calf areas. Diabetics can also cause leg ulcers so it is necessary to visit a vein clinic to make sure to detect the cause. Before the schedule of the treatment, determination of the source of the ulcer is necessary. veins doctor will do the required tests and arrange proper treatment required. We recommend you get a timely consult to remove the possible cause.

  • Bulging blue or purple veins in your body

If you ever spot a colour change in your veins or bulging veins in your body can be a symptom of a huge problem. Veins turning purple, blue or bulging out can cause severe swelling and irritation in the varicose veins. This must be treated by vein doctors to reduce the pain. Untreated varicose veins can clot the blood and restrict the flow of blood to the heart which is very harmful.  Visit vein treatment centre to avoid taking risks and endangering the life.

  • Leg swelling in one of the legs

There are several reasons for swelling of the leg but there is the possibility that it can be a varicose vein. If you experience swelling of the leg constantly, can create difficulty while walking and moving your leg. Swelling of legs can cause inefficiency of veins. This sign shows that it is time for you to visit a vein clinic and consult the vein doctor to know about the cause and possible treatment as soon as possible without letting it get severe. If you are lucky, it can just be veins inefficiency.

  • A tender lump in the leg

The lump is never a good sign. One of the possible reasons for tender lump might be a sign of vein problems. It is very common for clots of blood in veins. Schedule consultations and get clear ideas of what is happening in your body. Vein doctors will diagnose using required tests to ensure the best treatment. If the med is taken regularly, it can be easily treated with the help of vein specialists.

To learn more about the trouble in vain, you must visit Om Physio Plus Nutrition in Ahmedabad.  Dr Niraj Patel is an experienced doctor who can treat you with all the care available. This vein treatment centre has a knowledgeable staff who can offer guidance to detect any possible vein problem and treat it as soon as possible.

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.

Manual Therapy

Role of Physiotherapy in the Treatment of Back Pain

One of the most common causes of delayed work due to bodily discomfort is back pain. It is seen that Back pain can affect all the range of ages. The reasons for the development of back pain are specific to an individual. Some of the common causes of this condition are injury, bad posture, lumbar discs, strain structural problems, age, etc.

Physiotherapy can help in the treatment of back pain, and it is one of the most suggested treatment options from the doctors to help in getting relieved from this condition. For the treatment of back pain, physiotherapy can be used as some specific method or combined techniques to target a specific location of the back.

As the back of human beings is the characteristic feature of this species, it has consisted of complex structures such as vertebrae. In this blog, we will learn how physiotherapy helps in the treatment of disorders in such a complex system.

How is the patient with back pain examined?

There are international guidelines according to which the back pain of an individual is examined for categorization. This categorization means to put the individual in a category of general disorders such as injury, fracture, strains, cancer, infection, etc. Based on this categorization, the physiotherapist is well able to rule out the causes of back pain in the patient. Statistically, it is seen that 90% of the causes of back pain are non-specific and can be treated with the treatment options offered by physiotherapy.

When the patient is examined, the aim of this assessment remains to locate the origin of pain and the factors that might have helped in the progression of pain. These factors include age, gender, work, mental health, etc.

After this first stage of examination, the patient is treated based on the protocols suitable for managing the specific condition of the back pain. The response of the patient to these treatments is noted and if there is no improvement in the condition, the patient is recommended to diagnostic management where techniques such as diagnostic imaging are used to further investigate the cause of back pain.

Treatment options for back pain in physiotherapy

Treatment options that physiotherapy offers for back pain have been continuously proven to be effective. It is important to know that the efficacy of these treatments is enhanced by:

  • Choosing a skilled and experienced physiotherapist
  • Receiving these treatments as soon as possible

The treatment options for back pain in physiotherapy focus on:

  • Enhancing the natural bodily movements
  • Manipulating the targeted areas of the back
  • Mobilization of those targeted areas
  • Increasing the strength of the muscles that have been affected
  • Making the muscles more stable
  • Identifying the best exercises for a specific patient
  • Suggesting a better workplace for improvements in the back
  • Correcting the posture of the patient

These aims are achieved by active and passive physical therapy techniques in physiotherapy, which include:

  • Involving the patient in leg and back stretches for better performance in the exercise
  • For the muscles to strengthen in the back, certain prescribed exercises such as lumbar spine stabilization exercises to improve cardiovascular condition
  • Dry needling
  • Massages
  • Manual therapies
  • Therapeutic ultrasound
  • Thermal packs

Conclusion

Apart from all the physiotherapy techniques used to treat back pain, regular exercise is the key factor that prevents the development of such a condition. The set of regular exercises of the individual should include those ones which target the back, abdomen, buttocks, trunk, hamstrings, and arms. Physiotherapy is not only a treatment option but also a source of information to prevent you from such conditions. All the daily habits that you need to incorporate in your life for the betterment of your skeletal, as well as muscular system, are part of the advice that a skilled physiotherapist can only give you.

Choose the best physiotherapist for your back pain treatment. At Om Physio plus Nutrition center, a Physiotherapy clinic in Ahmedabad, you’ll get the treatment as well as the information related to all the preventive measures for back pain.

treatment of spine pain

How Does Physiotherapy Helps in the Treatment of Spine Pain?

Spinal pain is a condition for which you can easily put your trust in physiotherapists. The reason behind this bold statement is that physiotherapists are experienced by their operative training of getting expertise in the treatment of a wide range of spine-related issues. These practitioners are experts in managing patients:

  • Who suffers from any recent or former spine injury
  • Who suffer from symptoms of spine-related conditions

The treatment of spine pain primarily includes finding the cause of that particular symptom and what effect it can have on the normal functioning of the patient. In this blog, we will learn how physiotherapy helps in the treatment of spine pain

Key roles of physiotherapy in the treatment of spine pain

Encouraging the patients to not be immobilized

It is important to know that a patient suffering from spine pain should not be completely immobilized, except for some rare cases. There are countless research papers and case studies to emphasize the continuity of the non-restrictive movements of patients who suffer from any form of spine pain. This activity of encouragement for movement has become so important that it has become the primary feature of the treatment of spine pain through physiotherapy.

Targeted manipulation of the spine

Physiotherapists are much experienced in locating the origin of the pain in the spine. It is done by assisting calculated movements of the spine, through which they first map out the most restricted movements and then locate the origin of the pain in the spine.  Specific treatment in this area of the spine is the most significant contributor to the whole treatment of spine pain.

Proper exercises for a specific condition

Every patient suffering from a spine-related condition needs individual attention when it comes to the treatment of their symptoms. In physiotherapy, there is a wide range of stretching techniques and exercises from which a specific set is selected for a patient on the basis of their condition.

Guidance for a proper setup at work

Most of the spine-related issues are caused due to the gradual effect of improper work setup. This is due to the fact that your work setup decides most of the postures that you will be in every day of your life. Physiotherapy care plays an important role in preventing your future spine-related issues by guiding you in setting up your physical work environment.

This type of guidance is not only limited to the people who have to work outside the house, rather it encompasses every person, be it a housewife, who has to perform any task consistently every day. It is important for people to have a workspace that is coherent with the functionality of the spine.

Types of physiotherapies that help in the management of spine pain

  • In most cases of spine pain, physiotherapy is given in the form of an organized set of exercises that are specific to the back. The central dogmas of these exercises include:
  • Stretching of affected body parts such as thigh, hip, etc.
  • Exercises to toughen the back. These may include; cat-cow poses, bridges, back twists, etc.
  • Exercises to optimize the blood circulation of the body
  • In some cases, exercises and stretching are not suitable or doable for the patient. For this condition of the patient, the physiotherapist may switch to more passive forms of physiotherapies. Some of these physiotherapies include:
  • Thermally regulated therapy: In this therapy ice packs and heat packs are used to reduce pain and enhance regulation respectively
  • Electrically regulated therapy: In this therapy electric current waves are used to enhance tissue healing in the spine
  • Therapy regulated by sound: This therapy is used to warm up the internal structures of the spine by the means of sound waves to create a sense of pain relief

Conclusion

In conclusion, the intent of physiotherapy for spine-related issues is to decrease pain by finding and treating the original location of the pain. In the above blog, we saw certain roles and techniques of physiotherapy that help in the treatment of spine pain

Om Physio Plus Nutrition is a spine clinic in Ahmedabad that holds proficiency in dealing with patients who suffer from symptoms of spine-related issues such as lower back pain, organ immobility due to spine disorders, irregular postures, etc.

At this center, you will find the best physiotherapist for spine pain in terms of experience and expertise.

Previous Next
Close
Test Caption
Test Description goes like this