Monday, July 30, 2018

What we treat in Ideal Physiotherapy Centre?

At Ideal Physiotherapy Clinic we treat a variety of conditions which span all age groups.

 

Listed below we have a brief overview of some of these conditions. This list is not exhaustive so if you feel your condition is not on the list please contact us so we can discuss your particular problem.

 

Musculoskeletal Conditions:

Musculoskeletal conditions are simply conditions which are related to the muscles, tendons, ligaments, nerves and fascia.

Some common musculoskeletal conditions that we treat at the Ideal Physiotherapy Clinic includes:


Spinal

Neck pain
Acute torticollis
Wry neck
Cervicogenic Headaches
Whiplash
Nerve tension and neural entrapment
Trapped Nerves
Lumbar Prolapsed/Slipped discs
Facet joint dysfunction
Muscle Spasm
Postural conditions
Sciatica
Low Back Pain
Nerve Root Irritation
Sacroiliac Joint Dysfunction
Spondylolisthesis
Pre/Post pregnancy back and pelvic pain

 

Shoulder

Rotator Cuff injuries
Bursitis
Shoulder Instability
Frozen Shoulder/Arthritis
Shoulder Impingement
Rotator Cuff Tear
Rotator cuff tendinopathy
Adhesive Capsulitis
Bursitis

 

Wrist

Carpal Tunnel Syndrome
Impingement Syndrome
De Quervain’s Syndrome
Post Fracture Pain
Repetitive Strain Injury (RSI)

 

Sports Injuries:

Common sports injuries that we treat using our extensive experience at Ideal Physiotherapy Clinic include:

 

Ankle and Lower leg

Ankle sprains
Achilles tendonitis/tendinopathy
Shin splints

 

Knee

Jumpers knee/Patellar Tendonitis
Runners Knee/ITBand Syndrome
ACL tears and post surgical rehabilitation
Meniscus/Knee Cartilage injuries and post surgical rehabilitation
MCL/LCL tears
Patellofemoral syndrome
Osgood’s Schlatter Syndrome

 

Upper Leg

Hamstring strains and tears
ITB syndrome/ Runners Knee

 

Pelvis and Hip

Hip Labral tear
Hip Impingement
Groin injuries
Osteitis pubis

 

Shoulder

Dislocated shoulders
Ac joint injury
Labral tear/SLAP lesion

 

Elbow

Tennis Elbow/Lateral Epicondylitis
Golfers Elbow/ Medial Epicondylitis
Bursitis
Wrist

Post – Fracture of radius or ulna

 

Biomechanical Conditions

In simple terms Biomechanics refers to the analysis of human movement and how external forces affect the body

Our physiotherapists at Ideal Physiotherapy Clinic are trained in biomechanical analysis and correction, problems associated with biomechanics can cause

Foot Pain (e.g. Plantar fasciitis, heel pain, arch pain, metatarsalgia, bunions)
Calf strains
Shin splints
Achilles tendonitis
Knee pain
Low back pain

What can you do with Physiotherapy?



Musculoskeletal which is also called orthopaedic physiotherapy and is used to treat conditions such as sprains, back pain, arthritis, strains, incontinence, bursitis, posture problems, sport and workplace injuries, plus reduced mobility. Rehabilitation following surgery is also included within this category. 

 


The good news is if you seek out a physiotherapist immediately after getting back pain, treatment is extremely effective. ... Physiotherapists skilled in manual therapy use precise hands-on techniques to relieve stiffness and improve movement of the joints and muscles of your spine. 

 

 Does physiotherapy hurt? Generally, physiotherapy does not hurt although initially the stretches and exercises may cause slight discomfort; this is primarily due to the fact that the body is not used to such movement; as the body adjust and adapts it will be less painful.




Monday, November 27, 2017

Why I am Not Losing Weight!!!

1. Hormones: First on weight loss and weight gain list

Remember when you are hungry but actually angry? There is a term for that called hangry! The anger is an emotional or mood specific response to hunger, something controlled by hormones. So when hunger can make you angry, imagine what would be actually transpiring inside. Any Indian weight loss diet plan cashes in on this and makes you eat often to prevent hormone and enzyme spikes.
It is proven that hormones can either make you fat or even result in weight loss. Ever heard of leptin, ghrelin, stress hormone, thyroid hormones, insulin? Well, all these form a complex hormonal cocktail that greatly influences hunger, feeling of fullness, even fat storage pattern and places! Sounds freaky, doesn’t it? Well, the good part about it is, you could influence some of them (for example insulin, stress hormones etc.) with a good dieting chart.

2. Vitamins and minerals in the diet: Miss them and you miss weight loss goals

So you thought that burger hurts your waistline by only helping you pile on the calories? Well, think again! Studies are abounding that find nutrients such as vitamin D, calcium, B-complex vitamins can influence your weighing scale readings. Time to look at food in a more wholesome manner (like a healthy Indian diet) than just calories, cheese, butter, oil, fat etc!

3. Toxins in your belly giving your weight loss a toss

What are toxins? Everything around us; be it the pollution, smoke, food colours, food additives, plastics etc are all toxins and one of the obesity causes. Research finds that excess exposure to toxins make our body store it in small fat pockets. Yes, that is fat and toxins being stored in the body.

4. Sleep less and lose weight less 

If you sleep less then your body tries to cope up with the related exhaustion in multiple ways. By increasing secretion of stress hormones, making you susceptible to infections among other things. The result, weight gain.

5. The big baddie in the weight loss world; stress

Stress is like this enemy which weakens your body from all angles. Not only does it release hormones which result in fat storing but you tend to reach out to sugar and salt laden foods to comfort yourself. So even if you’re on any Indian diet plan to lose weight, lack of sleep can still keep you fat.  Read more about these 5 lesser known causes of obesity and how to tackle them.

Indian Diet Plan for Weight Loss in Four Weeks*conditions apply


Monday, September 18, 2017

Exercise is Medicine

Exercise is Medicine, and you need it Everyday

                                                                        - Dr. Jordan Metzl




Tuesday, September 12, 2017

Exercises to Improve Your Posture and Bring Relief to Your Back


Our aim with these planned series of back straightening exercises is to give you with an exercise program, which when practiced regularly, will help you get rid of round back and discomfort in the spine and give you an optimal posture. If you are diagnosed with a spinal or back injury, consult with your doctor if this exercises are suitable for you.

                                           Cat and Camel or Cow Pose



 Initial position. Start with your hands and knees on the exercise mat. Your knees should be directly below your hips and your palms under the shoulders. Keep your pelvis and spine in a neutral (straight) position, by engaging your abdominal muscles to support your spine.
● Pull your abdominal muscles in as you arch your back up like a stretching cat and simultaneously let your head and tailbone drop down toward the floor;
● Return to the initial position;
● Extend the upper part of the spine upwards, supporting it with your abdominal muscles. In the beginning, at this point you can return to the starting position. Later on, as you advance in the exercise, supplement it by moving your tailbone and hips up as well. Make sure your neck is a long extension of your spine and don’t let the head fall back;
● Return to starting position. Repeat 5 times.


Back Extension 


Initial position. Lie on your stomach and put your forehead on the exercise mat. Place your arms at your sides and press your palms on the thighs. Straighten your elbows. Put your legs together drawing out the toes slightly.
● Exhale. Gradually lift the head, chest and upper abdomen from the mat, keeping the feet and hands in the initial position;
● Inhale. Slowly lower the trunk and head to the initial position. Repeat the exercise 10 times.
* Please make sure to start from the 1st exercise and only after perfecting it work your way up to the more demanding ones to ensure a gradual progression and avoid any injuries.

                                                            Back Stretching

Initial position. Sit on the mat and straighten your back. Stretch your legs in front of you and place them apart – slightly wider than shoulder width. Toes are pointing upward (dorsiflexion). Lean straightened hands on a mat near the pelvis.
● Pull your abdomen in and at the same time tilt your head forward, bending your upper back and stretching your arms in front of you. Glide your hands forward on the mat, between your legs;
● Straightening your body, return to the initial position. Repeat the stretch 5 times.
* Please make sure to start from the 1st exercise and only after perfecting it work your way up to the more demanding ones to ensure a gradual progression and avoid any injuries.

                                 Supplementary Exercise for Back Stretching

 

 
In a supine position (on your back, face up), bring your knees to your chest. Hold the stretching position with medium to strong intensity. Avoid sharply increasing the intensity of the stretching. Keep the chest straightened, shoulders relaxed and the shoulder blades together. Breathe freely.

Heel Kick

 Initial position. Lie on your stomach and leaning on the arms, lift the upper torso. The forearm should be placed so that the angle between the shoulder and the body was about 90 degrees. The hands are clenched into fists and touching each other. Legs are extended and closed, toes slightly pointed.
● Inhale. Lift both legs about 5 cm from the floor. Vigorously bend one leg at the knee, trying to touch the buttocks with the heel;
● Exale. In the same energetic movement straighten your leg at the knee, bending the other one and going for the buttocks. Repeat the exercise 20 times (10 per leg).
* Please make sure to start from the 1st exercise and only after perfecting it work your way up to the more demanding ones to ensure a gradual progression and avoid any injuries.

                                                       Double Impact

Initial position. Lie on your stomach, putting your chin on mat. Bend your elbows and bring your hands behind your lower back. The hands should lie on the sacrum. Lift both legs approximately an inch (2-3 cm) from the mat. Straighten your knees and gently pull the toes.
● Vigorously bend your knees, trying to bring the heels towards the buttocks, as shown in the illustration;
● Lift the chest off the mat, straighten your arms at the elbows, turning the back of the hand towards the feet. Simultaneously, straighten your knees, trying to lift them as high as possible off the floor. Hold the position briefly then return to the initial position. Repeat 6 times.
* Please make sure to start from the 1st exercise and only after perfecting it work your way up to the more demanding ones to ensure a gradual progression and avoid any injuries.

                                                         Swimming

 Initial position. Lie on your stomach, stretch your arms in front of you, palms facing downwards. Slightly lift the chest, arms and legs of the mat. Keep the legs and toes extended.
● Raise your right arm and left leg;
● Then raise the left arm and right leg, while returning their opposite to their initial position. Continue the exercise for 10 exchanges. The exchange of the opposite limbs is quick, but smooth.
* Please make sure to start from the 1st exercise and only after perfecting it work your way up to the more demanding ones to ensure a gradual progression and avoid any injuries.

                                                        Stomach Rolls

 Initial position. Lie on your stomach, bend your knees and bring them on your hip. Take hold of the feet with your hands, as shown in the figure. Now, lift the head, chest and knees on the mat.
● Breathing in, roll forward onto your belly, as shown in the figure;
● Breathing out, roll in the opposite direction, from your stomach to the pelvis. Repeat the exercise 10 times.
* Please make sure to start from the 1st exercise and only after perfecting it work your way up to the more demanding ones to ensure a gradual progression and avoid any injuries.

                                                     Diving Swan

Initial position. Lie on your stomach and leaning on the arms, lift your chest off the mat. Elbows should be pushed forward and placed wider than shoulders and the hands should be touching. Legs and toes are extended.
● Breathing in, straighten the elbows and raise them to the sides on level with the shoulders and then raise your chest even higher. At the same time, lift slightly both legs off the mat;
● Breathing out, roll forward onto your belly, as shown on the last illustration;
● Breathing in, roll back into the intended position. Repeat 5 times, accompanying the rolls forward with exhalation, and the rolls back with inhalation.
* Please make sure to start from the 1st exercise and only after perfecting it work your way up to the more demanding ones to ensure a gradual progression and avoid any injuries.

                                    Diving Swan Alternative Variant

 
Diving Swan can also be performed by raising his hands above the head rather than keeping them wide apart, as shown in the illustration above. The same hand position is maintained on the reverse roll as well. This increases the load of spine extensor muscles, but also helps to maintain a uniform curvature of the spine during the rolls.
* Please make sure to start from the 1st exercise and only after perfecting it work your way up to the more demanding ones to ensure a gradual progression and avoid any injuries.