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

The Painfree and Yoga

യോഗ എന്നാല് ഐകം /യോജിപ്പ് എന്നര്ഥം..ആയിരക്കണക്കിന് വര്ഷള്ക്ക് മുന്നെ നമ്മുടെ നാട്ടില് ഉടല് എടുത്ത ഒരു കലയാണ് യോഗ.യോഗക്ക് ഒരു രൂപം കൊന്ട് വന്നത് 5000 വര്ഷള്ക്ക് മുന്നെ യോഗസൂത്റ എന്ന ബുക്കിലൂടെ പതാഞ്ജലി മഹര്ഷിയാണ്.

Yoga for health

അദ്ദേഹം പറയുന്നതനുസരിച്ച് ജീവ ഊര്ജം അഥവാ life energy നമ്മുടെ ശരീരവും മനസ്സുമായും യോജിക്കണം.അതുപോലെ ദൈവീകതയുമായും യോജിക്കണം.സ്തിരമായുള്ള യോഗ അതിന് സഹായിക്കുന്നു.

     പതാഞജലി മഹര്ഷി പറഞ്ഞതനുസരിച്ച് യോഗയില് എട്ട് സ്റ്റെപ്പുകളാണുള്ളത്.


  ഇതില് യോഗാസനത്തില് ആണ് ശാരീരികാഭ്യാസമുറകള് ഉലപ്പെടുന്നത്.

     ഇത് മനസ്സിന്റെ ഏകാഗ്രത വര്ഥിപ്പിക്കാന് സഹായിക്കുന്നു.


The Painfree  ഫിസിയോതെറാപ്പി centre എന്കനെ വ്യത്യസ്തത പുലര്ത്തുന്നു

v  യോഗയും ഫിസിയോാതെറാപ്പിയും സമന്യൊയിപ്പിച്ചുള്ള വ്യായാമ മുറകള് ആണ് The Painfree physiotherapy സെന്റില് നല്കുന്നത്.അത് വേദനകള് അശേഷം ഇല്ലാതാക്കാനും ആരോഗ്യം മെച്ചപ്പെടുത്താനും സഹായിക്കുന്നു.

v  ഓരോരുത്തരുടെ ശരീരഘടനയും ആവശ്യവും അനുസരിച്ചുള്ള വ്യായാമ മുറകള് ആണ് Painfree യില് നല്കുന്നത്

v  രോഗികളുടെ സന്തോഷവും തൃപ്തിയുമാണ് ഞന്കളുടെ സംതൃപ്തി.


ü  പ്റായ ഭേതമില്ലാതെ ശരീരം വളരെ വടിവൊത്തതാകുന്നു.

ü  മനസ്സിനു സമാധാനവും ഉന്മേഷവും ആത്മവിശ്വാസവും ലഭിക്കുന്നു.

ü  രോഗത്തെ തടയാനും അതിനെ നീക്കം ചെയ്യാനും സഹായിക്കുന്നു.

ü  നമ്മുടെ ശ്വാസകോശ വ്യവസ്ഥ,രക്തചംക്റമണ വ്യവസ്ഥ,വിസര്ജന സംവിധാനം,നാഡീവ്യൂഹം എന്നിവയുടെ പ്രവര്ത്തനം ഊര്ജസ്വലമാകുന്നു.

ü  ശരീരത്തേയും മനസ്സിനേയും ഊര്ജ സ്വലമാക്കുന്നു.

ü  Endocrine system ത്തിന്ടെ പ്രവര്ത്തനം കാര്യക്ഷമമാകുന്നു.

ü  യവ്വനം നിലനിര്ത്തുന്നു.

ü  ശരീരത്തിനു വടിവു ലഭിക്കുന്നു

ü  മനസ്സിന്ടെ ഏകാഗ്രത വര്ദ്ധിപ്പിക്കുന്നു.

ü  സ്വയം തിരിച്ചറിയാന് സഹായിക്കുന്നു.



Cobra stretch exercise

Low Back Pain- A growing concern in the modern world..

Low Back Pain- A growing concern in the modern world..

In today’s fast paced lifestyle, “Sitting has become the new smoking”. Sitting for 8-9 hrs a day comes with its own set of risks. In addition to this, if your job involves lifting, pulling or twisting the spine – all this may contribute to low back pain.

This happens when you sit all day..

Back pain illustration

Low back pain today has become a leading cause of distress and loss of days from work.
It has become a frequent health problem in the general population especially affecting the physically inactive, sedentary desk job workers
8-9 hrs of desk work can also result in poor posture that puts additional stress to the back and spinal structures.

Symptoms of Back pain

A few common symptoms are:

  • A dull pain in the lower back
  • Pain radiating down past the buttocks
  • Muscle spasms/tightness felt in the low back
  • Weakness in legs
  • Pain that worsens after prolonged sitting/standing
  • Difficulty bending forward, climbing stairs, walking etc.

When to visit your Physio?

If your lower back pain is impacting your day to day function and activities( at home/work), then its worth getting checked out by your physiotherapist.
Do not wait for the symptoms to worsen and always listen to your body when its trying to tell you something. Do not push too hard.

The nature of low back pain could range from mildly annoying to severe debilitating pain.
Research shows that around 80-85 percent adults will experience back pain at some point in their lifetime. So, if you are one among them, you are’nt alone.
We, the qualified team at The Painfree Physio are here to help you.

Physiotherapy for Knee injury

Adarsh Chief Physiotherapist, The Painfree, Back conditioning program

How can we help you..

We will evaluate your condition and administer range of interventions like stretching, strengthening, aerobic conditioning, ergonomic intervention etc.
Also, a thorough postural assessment will be done to assess the condition and provide necessary postural advice.

Low Back exercises

Tummy tucks exercises for back pain
Tummy tucks exercises for back pain
Trunk rottion exercise
Trunk rotation exercise

In addition to this, apply ice packs to the painful areas for better relief

Tummy tucks exercises for back pain
Bridging exercise
Cobra stretch exercise
Cobra stretch exercise

Ice packs for pain relief

The above mentioned are a few basic back exercises to help you. If you’re still experiencing pain that is not settling down, then book an appointment with THE PAINFREE PHYSIO today or call us on 9400012548

The Painfree Physio & Sports Rehab Logo- Physiotherapy Trivandrum

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

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


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


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.


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