Physiotherapy Blog

If you have ever experience Wrist pain while lifting heavy weights at the gym we can help you. According to studies 25% of gym injuries are in the wrists. We wanted to share some tips for reducing the occurrence of such injuries. Recently we have been seeing a lot of sprained wrists. These tips will help you to keep lifting heavy without causing any wrist pain.   Wrist injury   TIPS for preventing wrist pain from lifting weights: Proper Gripping techniques Gripping the Barbell or heavy dumbbells especially in Overhead lifts might cause the wrist to hyperextend. This hyperextension position with weight overloading it might cause ligament sprains. Preferably trying to keep the writs in less extension and having better control of wrist muscles will help you to control hyperextension. Your physiotherapist will be able to teach you certain cues for the same. Squat Lifts Do…

TKR Surgery Treatment Treatment for TKR starts as you are going in for the surgery. Did you know your muscle loses strength right after surgery?  To avoid this start strength training at least three weeks before surgery. Treatment Options at PhysioNow 1-  Strengthening Speak with your doctor if he could refer you to a physiotherapist. With our physios at Physio Now your knee will not lose strength after surgery. Learn new exercises at Physio Now to maintain specific functional strength. 2-  Proprioception We can help you with strengthening and regaining your balance  3- Stretching severe and long lasting…

Pelvic floor physiotherapy helps in treating pelvic floor dysfunction to alleviate pain. Pelvic floor muscles sit like a hammock to hold and support the pelvic organ. For an optimal function the pelvic floor these muscles should contract to maintain continence and prolapse. They have to relax to allow for urination, bowel movements, and in women, sexual intercourse. Conditions treated due to hyper and hypotonic pelvic floor muscles are: Urinary incontinence (stress, urge, mixed) due to age, after child birth, or post abdominal surgery. Pelvic organ prolapse which includes: uterine, bladder, rectal prolapse. Pelvic pain. Common causes for pelvic pain are…

  Diastasis Recti is a condition where there is a partial or complete separation due to overstretching of the Rectus abdominis muscles. Rectus abdominis muscle or the six-pack muscle is a long muscle of the abdominal wall running from the lower rib cage to the pelvic bone, it runs vertically on both sides of the Linea alba. The function of the muscle is to help in trunk flexion, expiration, and compression of abdominal viscera. It is commonly seen in Pregnancy and post-delivery. Multiparous or multiple pregnancy. Obesity in male and female. New born mostly premature due to muscle being not fully developed or connected. How to identify if you have one. When you notice a bulge in your stomach while straining or contracting your abdominal muscles. Lying on your back with knees and hip bend / crook lying, keep your fingers just above your belly button area, lift your head…

Work from Home? Be active from home too! With changing times , continuing  to work from home  seems very appealing. But is it really safe for your body? Excessive sitting behaviour has increased more than ever since Covid times in the comfort of your home. This increases the risk of Low back and upper back pain, wrist pain, neck pain, shoulder pain, headaches and other overuse injuries. How many breaks do you take from your chair? Are you using a chair while you work from home? At Physio Now it’s our mission to help you get more active and also…

  What is Migraine and how does it feel? Migraine is type of headache which radiates to jaw, eyes, one of face and neck and shoulder sometimes. It can cause throbbing and severe sensations on your one side of face including jaw and eyes and forehead. Sometimes, it is accompanied by other symptoms like pressure in back of head, pulsating sensation on face, sensitive to noise, light, nausea and vomiting. Migraine management is of utmost important from the time you start experiencing it. Symptoms: Migraine attacks are long lasting depending on the patient. It can vary from hours to days. Sometimes, it is severe enough to interfere in your daily life and work life. Sign and symptoms: Pressure/tension in different area of head, usually in back of the head Difficulty in Concentration Nausea and sometimes accompanied by fever Vomiting Sensitive to noise Sensitive to lights Flashes on face Visual disturbance…

PELVIC PAIN AND PELVIC FLOOR DYSFUNCTION What is pelvic pain and pelvic floor dysfunction? There are a number of conditions which cause pain and pelvic floor dysfunction. We have discussed a few of those conditions here today. Fortunately most of the conditions are treated with physiotherapy interventions. Pelvic pain and dysfunction Common conditions related with internal pelvic structures: Provoked vestibulodynia: In this your pelvic area is very sensitive to touch or pressure. You will feel pain with light touch, pressure, inserting tampons, wearing tight pants or intercourse. urinary urgency Vaginismus: You feel difficulty and/or pain with vaginal penetration. This will lead to avoidance of sexual activity or internal pelvic examination. Bladder pain syndrome: You feel pain and pressure with urge to urinate at any time. You will get an increased urge to urinate. Symptoms usually starts with bladder infection. Dysmenorrhea: You will feel painful cramps with…

If you have a fracture, it means you have broken a bone.  Fractures are common injuries and they can happen to people of all ages, from the very young to the very old.  Common areas where fractures happen include shoulder, spinal vertebrae, elbow, wrist, knees and ankle.  Majority of fractures occur with trauma to the bone – either from a fall or a blunt force. How do you know that you have a fracture? Most people can usually feel that they have broken a bone because the signs and symptoms can be very obvious.  These include: Swelling or bruising over a bone Deformity around the injury area, such as arm or leg Pain that gets worse with any movement or added pressure Inability to put any weight through the joint Protruding bone through the skin (in the case of open fractures) Is it always obvious that you have a fracture?…

WHY DO I HAVE SHOULDER PAIN You haven’t done anything to hurt your shoulder. However, you may find yourself unable to move your shoulder and it may cause serious pain if you try. This is a condition known as Frozen Shoulder, and it can greatly affect your daily life. Frozen shoulder, also known as Adhesive Capsulitis is a condition that leads to a painful loss of range of motion in the shoulder joint. frozen shoulder SYMPTOMS  It causes persistent shoulder pain, inflammation and stiffness in the connective tissue of the shoulder. Therefore, the condition is known to gradually worsen over time. These persistent symptoms can make daily tasks extremely painful and challenging. Frozen shoulder causes the capsule surrounding the shoulder joint to contract and form scar tissue, which causes a painful restriction in range of motion. However,  without proper treatment, this shoulder condition can last for…

Elbow Pain Pain at the elbow region is a very common issue.  There are several reasons to why there are so many people suffering with elbow pain.  Most of the time, elbow pain is due to work, sports or accidents. Reasons for Elbow Pain  Fractures An elbow fracture can involve any one of the three bones that make up the elbow joint Fractures occur with direct trauma to the area such as a direct hit or a fall onto the elbow Ligament Sprains Injuries to ligaments can occur with trauma or through over-stretching movements The severity of the sprain is determined by a grading system 1 – mild stretching or tear of the ligament, with little or no instability at the joint 2 – partial tear of the ligament, with some instability in the joint 3 – ligament is completely ruptured and there is no stability in the joint Tendon…