PHYSIOTHERAPY

****Best Home Remedies to treat Neck Pain**** * Avoid using a thick pillow for sleeping. * Correct ur posture and take postural training from an expert Physiotherapist. * Use moist hot pack on the side of Neck and site of pain.  * Take over the counter muscle relaxant or pain killer if u don't have any allergy or stomach issue or u don't have any systemic problem. * Do mild neck stretching exercises. * Do mild massage around the neck but not over the spine. * Get an X-ray done if pain persists for a long duration. * Consult a doctor if the pain is severe. For any further advice/assistance call our expert @ 9811448365  expert clinician at Theracare sports injury clinic.

UPPER CROSS SYNDROME AND ITS CLINICAL PRESENTATION : In UCS there is muscle imbalance due to long hours sitting in bad posture. In India, this problem is increasing in corporate employees due to bad posture and bad lifestyle. In Upper cross syndrome muscles that get tight are : Upper trapezium, Levator Scapula, Pectorals, Sternocleidomastoid, and muscles that get weak are Rhomboids, Lower Trapez ius and Neck Flexors. This muscle imbalance can create pain and dysfunctioning in the atlanto-occipital joint, Shoulder joint, cervical joint, cervicothoracic joint. A person with upper cross syndrome presents with neck pain, headache, shoulder pain, stiffness in the neck and at times tingling and numbness in hand. For any further advice/assistance call our expert @ 9811448365 expert clinician at Theracare sports injury clinic.

Stop ignoring your leg pain and know it causes: 1. Shin pain: If your shin area pains over the lower leg while walking or standing. 2. Muscle Strain: If you get sudden muscle pull in the leg while running or sudden impulsive activity. 3. Sprain: If u get ligament injury in knee or ankle due to fall or a sudden twist of the joint.  4. Peripheral Neuropathy. 5. Peripheral Arterial Disease. 6. Varicose Veins. 7. Diabetic Neuropathy. 8. Lumbar spondylitis. 9. Sciatica. 10. Spinal stenosis. 11. Dehydration. 12. Deficiency of Vit. D, Vit. B12. For any information call our experts at 9811448365 

How to fix upper cross syndrome: 1. Postural correction: Avoid forward head position while sitting and working on the computer. Don't talk on mobile phone in the head side holding the position for a long time. Sit in neck upright position. 2. Take Physiotherapy sessions for fast relief. A skilled Physiotherapist will do manual therapy to correct muscle imbalance and dysfunction. The physiotherapist will apply pain relieving modality for pain relief. 3. Stretching exercises for tight muscles. 4. Strengthening exercises for weak muscles. 5. Moist hot pack at home for 10-15 min at over tight trapezius muscles. Pls make sure hot pack should not be very hot otherwise it can cause skin burn. 6. Take frequent short breaks while working on the computer. For any further advice/assistance call our expert @ 9811448365 expert clinician at Theracare sports injury clinic.

At least 2.7 million people around the world die each year as a result of not getting enough fruits and vegetables in their diets, according to the World Health Organization. Eating a healthy diet instead of an unhealthy diet can help you get all the essential nutrients you need and limit your risk for a number of health conditions. ***checkout good & bad food for your brain*** For any Further advice /assistance call our expert @ 9811448365Expert Clinician at Theracare Sports Injury Clinic

ILIOTIBIAL BAND   SYNDROME & Prevention : Iliotibial band syndrome is inflammation of the iliotibial band on the outside of the knee as it rubs against the outside of knee joint. Most common in overuse injuries among runners. F>M Causes:  • Running up and down stairs • Prolonged sitting in cross leg sitting • Inadequate warm up and cool down period • Hiking long distance • Excessive uphill and downhill running • Weak glutes, quadriceps, core muscles • Poor foot arch control • Endurance running • Worn out shoes Prevention : • Shoe modification • Rest or decrease mileage for few days if the pain  already started to prevent further injury • Walk half or quarter mile before running • Run in the middle of the road where it is flat • Avoid running on concrete surfaces • When running on track change directions  repeatedly

Important information you should know  Common causes of Neck Pain:  1. Bad posture. 2. Working on the computer for long hours. 3. Inactive lifestyle. 4. Doing the wrong exercises or wrong yoga postures.  5. Lifting heavy weights. 6. Aggressive exercises without warm up or stretching in the gym. Signs you should not ignore your neck pain:  1. When you have neck pain for more than 6 weeks and it’s not getting better with rest and pain killer.  2. When your pain is going down your arm. 3. When you have tingling or numbness in arm or hand 4. When you find the weakness in your arms.  5. When your neck pain is severe and it’s not getting better rather getting worse. 6. If you got any accidental injury with forceful impact with neck jerk in which you are prone to fracture or any muscle tear or nerve injury.  7. If you have a severe headache that's not getting better.  8. When you have signs of nausea, vomiting, and dizziness.  9. Severe throbbing pain in the neck and po

Complete information about Back pain (Useful guide for Back Pain)  Back pain is the most commonly reported problem In today's long sitting corporate world. It can be relieved and prevented by following these effective guidelines:-  Signs you should not ignore your back pain:  1. When you have back pain for more than two   Weeks and it’s not getting better than rest and take a pain killer.  2. When your pain is going down one or both legs.  3. When you have tingling or numbness in the leg.  4. When you find a weakness in your legs.  5. When you find drop foot.  6. When you are unable to control your bowel or urine.  7. When you are limping while walking.  8. When you start losing balance due to back pain.  9. If you are losing body weight along with back pain.  10. If you are not to able turn on your bed.  11. If you have sleep deprivation due to back pain.  Here Comes Do's and Don'ts you should know to get relief From Back Pain   When You are sleep:

It’s a rupture of Achilles tendon which runs behind the ankle. Most commonly in the middle-aged athlete. Injury often occurs while running, jumping or pivoting. CAUSES : • Direct injury to Achilles tendon • Sudden dorsiflexion or plantar flexion • Fall from height • Jumping or stepping into a hole PREVENTION : •Stretching and strengthening of calf muscles •Avoid activities that give excessive stress on  Achilles tendon such as jumping, hill running  etc •Change your exercises from high impact to low  impact [ running to walking or biking or  swimming] •Avoid running on slippery surfaces •Shoe modifications like proper fitted shoe and  heel pads •Gradual increasing in your exercise levels  {istance , intensity, duration & frequency }

Important information you should know   1. Bad posture. 2. Working on the computer for long hours. 3. Inactive lifestyle. 4. Doing the wrong exercises or wrong yoga postures.   5. Lifting heavyweights. 6. Aggressive exercises without warm up or stretching in the gym. Signs you should not ignore your neck pain:   1. When you have neck pain for more than 6 weeks and it’s not getting better with rest and pain killer.   2. When your pain is going down your arm. 3. When you have tingling or numbness in arm or hand 4. When you find a weakness in your arms.   5. When your neck pain is severe and it’s not getting better rather getting worse. 6. If you got any accidental injury with forceful impact with neck jerk in which you are prone to fracture or any muscle tear or nerve injury.   7. If you have a severe headache that's not getting better.   8. When you have signs of nausea, vomiting, and dizziness.   9. Severe throbbing pain in the neck and posterior occipital region

PES ANSERINE BURSITIS Pes bursitis is an inflammatory condition of the inner knee at anserine bursae of the conjoined insertion of Sartorius, Gracilis, and Semitendinosus muscle. Most common in patients with existing knee disorders. Female > Male  CLINICAL PRESENTATION : • Pain and tenderness at the inner aspect of knee more during climbing stairs, sit to stand, night. • Swelling of knee • Decreased muscle strength and ROM • Altered gait • Postural dysfunctions • Sleep disturbance TREATMENT  • Rest - avoid painful activities • Icing for 10 – 15mins – to reduce swelling • Physiotherapy • Stretches – hamstring stretching • Strengthening exercises  PREVENTION  • Proper exercise technique • Corrective and appropriative footwear during exercise • A gradual increase in training intensity/quantity • Correction of muscle imbalance  • Proper warm-up and cool down period. For any Further advice /assistance call our expert 9811448365 Expert Clinician at Theracare

KNOW THE SINGS & SYMPTOMS OF SCIATICA PAIN 1. Moderate to severe pain in lower back and or one or BL legs.   2. Pain gets better on lying and increases after prolonged sitting or standing.  3. Weakness in one or both the legs 4 Tingling and or numbness in one or both legs/feet 5 Difficulty in walking for long duration 6 Sharp pain on the sudden change of position like lying to sitting, sitting to standing. For any Further advice /assistance call our expert 9811448365 Expert Clinician at Theracare Sports Injury Clinic.

Best Home Remedies to treat Hamstring Injury  * Use an elastic bandage around the leg to keep down swelling. * Take a Pillow on your leg when you are sitting or resting. * Rest, Icing, Compression, Elevation. * Rest as much as possible. * Stretching exercise can relieve your pain * Take physiotherapy treatment from an expert physiotherapist. * Stretching and strengthening exercise help you out to great edge your recovery. For any further advice/Assistance call our expert @ 9811448365 expert clinician at Theracare sports injury clinic.

* Use an ice pack over the elbow. * Do stretching exercises for an arm. * Take rest and don't overuse your wrist or elbow  * Don't lift heavy weight. * while sleeping doesn't put your elbow below your head. * Take physiotherapy treatment from an expert physiotherapist. For any further advice/assistance call our expert @ 9811448365 expert clinician at Theracare sports injury clinic.