Posted on

ACL Rehabilitation in The Painfree Physio & Sports Rehab

Man with knee injury during running

ACL injury? What is it ? How to manage? Will physiotherapy help?

An ACL injury is one of the most disabling injuries in the life of a sports person due to the relatively long recovery time. ACL injuries for normal people are also on the higher side these days due to the increasingly sedentary lifestyle, overweight and lack of exercises.

Did your MRI report an ACL injury? Think before you make a decision for reconstruction surgery, give physiotherapy conservative management a try. In my personal clinical experience often physiotherapy conservative program has a fairly good chance of rehabilitating and returning back to a sporting activity. We have successfully helped numerous elite sportsperson return to their sporting career with good physiotherapy management. The amount of recovery, of course, depends upon the functional limitations at the time of injury, this can be assessed by a sports physiotherapists.

Typical physiotherapy rehabilitation program starts with basic pain management along with the range of motion exercises to improve your knee range or how much you can bend your knee without causing pain.

The rehabilitation program will slowly and consistently increase its complexity and intensity including more functionally demanding activities like squats and jumps. In the final phase of rehabilitation, there will be highly demanding exercises like running and twisting activities especially for a sportsperson to makes sure that they will be able to return back to their normal training routine.

Physiotherapy rehabilitation duration may range from 4 weeks to 6 months depending upon the severity of the injury. Sports physiotherapists at The Painfree Physio, Trivandrum initially will perform a physiotherapy assessment determining whether physiotherapy is the right kind of treatment for you.

It’s highly recommended that you visit a sports physiotherapists or a sports medicine specialist if you suspect of any persistent knee pain.

A list of home-based management is described below, you may perform these only for minor knee injuries if the pain persists more than a week or does not reduce kindly make a visit to a professional.

Knee pain physiotherapy
Posted on

Physiotherapy Exercises Neck & Shoulder pain

 

There are numerous causes of common neck pain

the number one cause of neck and shoulder pain is the poor lifestyle habits which lead to weak neck muscles and pain.

 

 There could also be other cause of your neck pain

that includes

  • Abnormalities in the bone or joints
  • Trauma
  • Cervical spondylosis
  • Fibromyalgia
  • Osteoarthritis
  • Poor posture
  • Degenerative diseases
  • Tumours
  • Muscle strain

80% of the neck issues can be easily be prevented by performing simple exercises for just 5-10 mins daily

A weak neck could lead much serious neck issues like degenerative and neurological radiating neck pain

These are some of the exercises that you could perform in your home that might prevent neck issues

 

 

 

 

Neck ice pack application
Ice application for Neck pain
Neck rotation exercise
Neck rotaation 5-10 times
Neck side 5-10 times
Neck stretch
Hold 10 sec twice

Bend your neck forward, place both hands over your head, as shown above, do not force your head down, just place your hand

maintain a good stretch, do not overstretch, maintain for 10 sec, repeat 2-3 times.

I Y T exercise
I-Y-T exercise

I Y T exercise is beneficial in strengthening neck and upper back muscles.lie down in bed, point your both thumb upwards, slowly raise your both arms up and maintain it for 5 seconds repeat for 5 times

Neck pain a modern day concern
Neck pain very common problem
Neck fordward back 5-10 times
Neck stretch
Hold 10 sec twice

Bend your neck forward slowly and back

repeat it for 10 repetitions

do not force it beyond the point of pain

Bend your neck sideways, place your opposite hand over your head, as shown above, do not force your head down, just place your hand

maintain a good stretch, do not overstretch, maintain for 10 sec, repeat the other side.2-3 times.

Cat and Camel exercise
Cat and Camel exercise

Cat and Camel exercise is a very easy and effective exercise in bringing neck and back pain down. hold each position for 5 sec repeat 5-10 times.

Performing the exercise incorrectly in poor technique may cause more harm than good, Consult your physiotherapist before beginning any exercise program.

Physiotherapy professional care for neck includes manual release of neck muscles, Ultrasound therapy, Dry needling which is practiced in The Painfree Physio & Sports Rehab, Trivandrum

Manual Therapy for neck pain
Manual therapy
TENS therapy
Dry Needling
Dry needling

For appointments call 9400012548, The Painfree Physio & Sports Rehab, Trivandrum

Posted on

Physiotherapy Exercises for common problems heel pain, Plantar fasciitis

Plantar fasciitis
Plantar fasciitis

What is Plantar fasciitis? പ്ലാൻസർ ഫാസിയൈറ്റിസ് എന്താണ്?

Plantar fasciitis is a painful condition fo the heel, it is caused due to inflammation of plantar fascia as a result of prolonged standing.

 

is there a cure for plantar fasciitis? yes, physiotherapy and exercises can give good pain relief.

 

Painfree Physio & Sports Rehab have effectively helped numerous patients suffering from plantar fasciitis, some of the easy and very effective methods to manage plantar fasciitis pain is shown below

 

What Causes Heel Pain?

Some of the common reasons for heel pain are

  •  Overweight
  • Standing for a long time
  • Weak foot muscles
  • Tight calf muscles
  •  Flat foot

The pain in the heel could be due to stretched plantar fascia or even due to a bone spur.

1. Application of compression wraps to bottom of foot or ice bottle rolls

cold pack on knee for plantar fascistic
cold pack on knee for plantar fascistic

2. Try performing a contrast bath

  • Cold dip- 2 min
  • Hot dip- 2 min
  • repeat 3 twice a day morning and night
Contrast bath for pain relief
Contrast bath for pain relief

3. Ankle Calf towel stretch will help a lot stretch your ankle with the help of a towel, maintain for 30 sec, repeat for 3 times twice daily

foot-health-towel-stretch
foot-health-towel-stretch

4. Try using a heal spur insole in case of bone spur

heel-spur-pads
heel-spur-pads

5. perform some additional foot strengthening exercises

towel curl exercise
towel curl exercise

This will maintain your foot arch and will prevent further weakening of the plantar fascia.

6. Seek professional help

Pain not reducing with the above measures seek professional help. Physiotherapy techniques like ultrasound therapy,  Myofascial release, needling, followed by a customized rehab program will give good results.

 

Therapeutic-Ultrasound
Therapeutic-Ultrasound
The doctor-podiatrist does an examination and massage of the patient’s foot in the clinic.

For further questions feel free to contact us at 9400012548

-The Painfree Physio & Sports Rehab team