You may have ankle pain for various reasons and in different parts of the ankle like inner ankle, outer ankle, ankle joint pain, foot and ankle pain or ankle may pain while walking only and sometimes there may be ankle pain but no swelling. It is simple to find relief from ankle pain if you can understand the cause of your ankle pain.
Arthritis Could Affect Anyone
Joint pain can occur anytime throughout the year, but in the cold and wet months, you may find it harder to cope with.
“Although a change in the weather will not cause arthritis, it can worsen the symptoms”, says Dr SwapnajaJoshi (PT), musculo-skeletal specialist.When we are cold, our body restricts how much blood it sends around extremities, like our hands and feet, so that it can focus on supplying vital organs like the heart and lungs.
This means we lose less heat from blood circulating near the surface of the skin, but it also means the joints get less blood and, for some, this can be painful.
Dr Joshi explains: “Temperature & weather changes can aggravate the symptoms.” You may notice increased knee pain in the rainy or cold weather. Since OA is a degenerative condition; the damage occurred cannot be reversed. But timely intervention in the form of regular exercise or early physiotherapy intervention can arrest degeneration & maintain joint integrity.
Although pain is unpleasant, it’s your body’s way of telling your brain that something is wrong.Pain is a protective mechanism to stop further damage but arthritic pain doesn’t mean you should dive for the blanket and quit exercising altogether.
Remaining active is vital. Don’t let the cold weather put you off – Exercise will help keep your joints supple, which can reduce pain and help you stay independent.
Top tips to manage winter aches & pains:
- Wrap yourself warm.
- Stay active. Go for a gentle walk everyday
- Avoid offending movements in case of existing pain
- Use your largest and strongest joints and muscles for daily tasks. For example, use a bag with a shoulder strap across your back, rather than holding a case or bag in one hand.
- Balance rest with activity. Take breaks as and when needed, but avoid resting for lengthy periods, as this can cause muscle stiffness.
- Practice specific exercises for joints
How to keep away from Zumba injuries
Last month we had three patients coming to our clinics, who had suffered injuries while doing Zumba. Interestingly, all had the same issue - pain in their knees.Interestingly, all had the same issue - pain in their knees.
Zumba is the closest you could get to having fun and having a cardio workout at the same time. And surely, it's popular! But like any other sport, there is a risk of getting aches and pains. How do you fix it? If you have no pre-existing conditions that have caused trouble in your knees earlier, you could easily prevent injuries during Zumba.
Last Updated on 26 Oct, 2018
Are you facing muscle pain and soreness after all that Diwali cleaning?
Climbing stairs becoming a torture to you? This could even happen after a good session of squats.
Can’t lift a spoon in the kitchen, after lifting those heavy buckets and moving cupboards? That was as good as lifting dumbbells at the gym.
And what’s worse, does the pain seem to hang around for 2, even 3 days??
If you are facing any of the above situations, there isn’t much cause to be worried, because this muscular pain and soreness is completely normal, and it even has a name: Delayed Onset Muscle Soreness, or DOMS.
Most people face this type of muscle soreness and acute pain after a strenuous workout in the gym or after taking up an out-of-turn new physical activity.
Things you must know about Heel Pain
Heel pain is a common foot condition. One may experience intense pain while you place weight on your heel. The pain usually builds up gradually and gets worse over time. Walking usually improves the pain, but it often gets bad again after walking or standing for a long time.
This type of pain could be due to the overuse of a tissue known as Plantar Fascia. Plantar Fascia is a broad, thick band of tissue that runs from under the heel to the front of the foot, helping to maintain the arch of the foot. In Plantar Fasciitis, the pain is felt under the heel and usually on the inside, and sometimes along the arch, mostly on walking and running.
Things You Must Know About Plantar Fasciitis
- People who run or jog regularly, and older adults who are 40-60 years of age, are the two main groups affected by heel pain.
- Overweight individuals are also more at risk.
- Correct diagnosis is important: Heel pain could be caused due to different reasons. Let a qualified doctor diagnose the correct reason.
- Rest your heel: This may not be easy. But avoiding walking long distances and standing for long periods will surely help.
- Pain relief: Techniques such as icing, massage, ultrasound or electrical muscle stimulation can help to reduce the pain.
- Stretching the calf muscles and the plantar fascia and strengthening of the intrinsic foot muscles can improve the foot mechanics and relieve the stress on the fascia.
- Foot mobilizations and supportive taping is also known to have worked well.
- Use of well fitting, appropriate shoes/orthotics: Use of well fitting, appropriate shoes/orthotics.
Read more about Plantar Fasciitis
Is your heavy wallet to blame?
Do you experience a sharp pain right at the centre of your buttock; especially when you sit? Do you get a sharp shooting pain radiating down your legs?
Well, this could be because of your big fat wallet. When it comes to wallet, size matters !
Carrying a big wallet in your back pocket can cause a major trouble to your back & buttocks. Your wallet may be a one stop locale for keeping your cards, cash, bills & coins. But sitting with heavy wallets in your back pocket can put a lot of stress on your buttocks, back and hip. The problem starts when your nerve in the buttock, known as SCIATIC NERVE gets pinched between your wallet & buttock. It causes pain in your hip and/or buttock. It can also cause pain all the way from your buttock down your leg.
Do you hear a sudden click in your knee while bending down? Do your knees hurt while squatting? Well, your knees are trying to convey their ageing story. It may not be wise to ignore the click sound, minor pain or swelling once you have crossed your 50's.
Osteoarthritis (OA) is common among ageing population and one of the leading causes of disability. It is the second most common problem & the most frequent joint disease with a prevalence of 22% to 39% in India.
In Knee OA, the cartilage in the knee joint gradually wears away and it becomes frayed & rough and the space between the bones decreases. Arthritic knee usually begins with symptoms of joint click, pain and swelling that worsen in the morning. Knee arthritis can make it hard to do many activities such as walking and climbing stairs.
- the joint may become stiff & swollen,
- making it difficult to bend & straighten the knee.
- The knee may “lock” during the movement.
- It may creak, click, snap or make a grinding noise (crepitus).
- The pain can cause a feeling of weakness or buckling in the knee.
Weather changes usually aggravate the symptoms - You may notice increased knee pain during rainy & cold weather.
Since OA is a degenerative condition; the damage occurred cannot be reversed. But timely intervention in the form of regular exercise and early Physiotherapy can arrest degeneration & maintain joint integrity.
Easy ways to manage OA knee :
- Manage your Weight
- Keep a check on your Calcium & Vitamin D levels
- Avoid offending movements like squatting
- Do not delay : Address the signs of pain in time
- Specific knee exercises
We have some very easy and convenient tips to manage arthritis pain on our website. Read Here
We provide Physiotherapy services in:
Low Back Pain
You're not the only one
Low back pain (LBP) is very common and reported by 80% of people at some time in their life but a lot of people just live with the pain. Many a times, LBP is not serious and will usually get better with rest and movement.
For everyday causes of lower back pain, standard at-home pain management is a reasonable approach. In fact, most cases of lower back pain are caused by a muscle strain and will get better relatively quickly and do not require treatment from a medical professional.
Last Updated on 15 Oct, 2018
What is Sciatica?
Sciatica is a common type of pain affecting the sciatic nerve, which extends from the lower back all the way through the back of the thigh and down through the leg. Depending on where the sciatic nerve is affected, the pain may also extend to the foot or toes. Usually only one side of the lower body is affected
The spine has to bear the weight of our trunk, and at the bottom of the spinal column is the sciatic nerve. If there are changes in posture, muscle strength, and pelvic alignment through which it passes, the nerve is compressed which leads to the quite common low back and sciatic nerve pains
Back Pain I Causes I Risk Factors I FAQ
Eighty percent of us will experience back problems at some point in our lives. Back pain is ranked second only to headaches as the most frequent cause of pain, and tops the list of workplace injuries, causing more loss of time, disability and money than any other workplace injury. Our backs are a carefully engineered network of bones, tendons, ligaments, and nerves that help balance and bear the weight of our bodies and the loads we carry. Any minor damage or imbalance to this delicate system can stress muscles and joints, causing pain and injury. A lifetime of poor posture, poor lifting, bending and reaching, and twisting activities can gradually weaken your back’s supportive structures as well as cause pain and injury.
neck pain and stiffness I neck pain treatment I neck pain causes I neck pain home treatment I physiotherapy for neck
Neck pain or a stiff neck is a common problem and usually nothing to worry about, except that it may be far more troubling.
Neck pain or a stiff neck are extremely common and can affect your life in so many different ways. Whether it is sharp neck pain, dull muscular aches, headache, or an inability to fully move your head, a sore neck, it can be very frustrating yet it’s simple to fix in the majority of cases.
The pain and stiffness usually gets better after a few days or weeks, and is rarely a sign of a more serious problem.
Neck pain can occur anywhere in your neck, from the bottom of your head to the top of your shoulders. It can spread to your upper back or arms. It may limit how much you can move your head and neck.
What Causes Neck Pain / Stiffness?
Neck pain can be caused by any of these:
1. An activity that harms/strains the neck.
You can get a painful or stiff neck if you sleep in an awkward position, use a computer for a prolonged period of time, or strain a muscle because of bad posture like slouching, continuously looking at an elevated screen etc. Anxiety and stress can also sometimes cause tension in your neck muscles, which can lead to pain in your neck.
2. An injury.
Neck pain can also be caused by an injury. A fall from a ladder or whiplash from a car accident can cause neck pain.
3. A medical condition.
Some less common medical problems like an infection in the neck, narrowing of the spinal canal in the neck (Cervical Spinal Stenosis), Rheumatoid Arthritis can also lead to neck pain.
In such cases the symptoms are far more acute. You may feel a knot, stiffness, or severe pain in your neck. The pain may spread to your shoulders, upper back, or arms. You may get a headache. You may not be able to move or turn your head and neck easily. Sometimes you might have pain that shoots down your arm, numbness, tingling, or weakness in your arm. If you have such severe symptoms, you need immediate medical attention.
Whatever it may be, it is important to make an accurate diagnosis of the cause of your neck pain so that appropriate treatment can be directed at the cause. In most cases caused by the first reason – neck strain, you can normally manage your symptoms at home by following the advice below.
Managing Neck Pain at Home
For most of neck pain cases caused by strain/ posture, the advice is generally the same: carry on with your normal daily activities, keep active, and ease your neck to relieve the symptoms. You can also take these steps to manage your pain:
- Try holding a hot water bottle or heat pack to your neck – this can help reduce the pain and any muscle spasms, although some people find cold packs offer better relief
- Sleep on a low, firm pillow at night – using too many pillows may force your neck to bend unnaturally
- Check your posture – bad posture can aggravate the pain, and it may have caused it in the first place
- Avoid driving if you find it difficult to turn your head – this may prevent you being able to view traffic
- If your neck is stiff or twisted, try some neck exercises – gently tense your neck muscles as you tilt your head up and down and from side to side, and as you carefully twist your neck from left to right; these exercises will help strengthen your neck muscles and improve your range of movement
- If the pain or stiffness does not improve after a few days, or if you are worried your neck pain could have a more serious cause, you should see a doctor or Physiotherapist without further delay.
You can write to email@example.com for more information and to receive document on neck exercises.
What Increases Your Risk?
Certain conditions can increase or decrease the chances of you getting a neck pain. Some of these are controllable and can be worked upon, while there are few others that remain beyond control.
Uncontrollable Risk factors for Neck Pain:
- Age. People who are middle-aged or older are more likely to have breakdown (degeneration) of discs or joints, as well as bone spurs in the vertebrae of the neck (cervical spondylosis).
- Recent injury or history of injury. A common injury to the neck is whiplash caused by a car accident.
- Conditions that affect the bones and soft tissues of the neck and back, such as rheumatoid arthritis, a narrowing of the spinal canal (cervical spinal stenosis), or a severely curved spine (scoliosis).
- A history of headaches.
Controllable Risk factors for Neck Pain:
- Awkward positions that put stress on the neck, or poor posture at home or at work.
- Stress or depression, or boredom at or unhappiness with work.
- Heavy physical work.
- Smoking or drug abuse.
- Poor physical condition and lack of exercise
The human body is incredibly talented and will adjust itself so that other joints or muscles move further or work harder than they should to self-manage the pain. While this is usually okay on the short term, it’s devastating in the long term for neck pain. Unfortunately the result is often chronic neck pain, neck stiffness, headaches, wry neck or even tension type migraine.
Luckily, there is a very quick, extremely safe and long-term solution. And it’s waiting for you at ReLivaTM Physiotherapy. [Call us at +91 9920991584 and we will connect you to an expert closest to you]
Physiotherapy and Neck Pain
When you visit a physiotherapist, you’ll first have a complete evaluation to assess the extent of movement, strength, reflexes and other potential sources of pain in the neck.
We understand that neck pain is not solely about joints and not solely about neck muscles. There is a whole gambit of information that your physiotherapist will analyse and correct if needed to resolve your individual problem. New research has shown that a combination of neck joint and muscle treatment performed by your physiotherapist and some specific strengthening exercises are an effective way to eliminate your neck pain, stiffness and headaches.
During treatment, your physiotherapist will work on relieving pain, strengthening your neck muscles and also help you improve your posture and range of motion. To help you learn proper postures, the physiotherapist might have you stand in front of a mirror while exercising so that you can see your mistakes and correct them.
The good news is that you can also reduce your chances of neck pain returning significantly if you do the right thing quickly. Please contact us at +91 9920991584 for more specific advice on your neck pain.
SELF HELP ADVICE- You may find the following advice helpful in preventing neck pain:
Do’ s :
- Make sure you have good posture when sitting and standing
- Take regular breaks from your desk, driving or any activity where your neck is held in the same position for a long period of time
- If you often feel stressed, try relaxation techniques to help ease any tension in your neck
- Do turn to one side while getting up from supine/sleeping position.
- Use hot pack for your neck.
- Use towel roll under the neck during supine lying.
- Use pillow of normal thickness in side lying position.
- Use a seat belt when in a car.
- Make sure your mattress is relatively firm – a soft mattress could mean your neck is bent while you sleep
- You should retract your shoulders (move shoulders backward) atleast once every hour.
Don’t s :
- Avoid sleeping on your front, and make sure your head is in line with your body (not tilted to the side) if you sleep on your side
- Don’t bend your neck for a prolonged period of time.
- Avoid sitting for prolonged period of time in stressful posture.
- Do not lift heavy weights on head or back.
- Do not drive for long hours; take breaks.
- Avoid habit of holding the telephone on one shoulder and leaning at it for a long time.
- Do not take many pillows (usually only one) to keep your head level with your body, while sleeping.
- In order to turn around, do not twist your neck or the body; instead turn around by moving your feet first.
Can reducing weight help in back pain?
Most people know that Obesity contributes to the development of heart diseases, diabetes, high blood pressure and colon cancer. However, did you know that obesity is a contributing factor to back pain? It’s true!
People who are overweight/obese and suffer from back pain may not be aware that their excess weight is actually contributing to their back pain. The spine is designed to carry the body’s weight and distribute the loads encountered during rest and activity. In order to compensate for extra weight, the spine can become tilted and stressed unevenly. As a result, overtime, the back may lose its proper support and an unnatural curvature of the spine may develop. One region of the spine that is most vulnerable to the effects of obesity is the low back- the lumbar spine.
Is back pain only Age-related?
It is true that with age, body tissues can cause changes to spinal anatomy. However, if you are overweight/ obese, chances are you have or will have back pain. You may have/develop one of the following conditions that can cause back pain.
- Unhealthy posture: because of uneven load on the spine due to obesity, its curvature alters resulting in Scoliosis, kyphosis and lateral pelvic shifts and causes changes in our posture in order to cope up with our daily activities. Thus, an unhealthy posture can contribute to low back pain or sciatica( low back pain radiating down the leg). Physiotherapists at ReLiva are expert in assessing your posture and advising on the changes you may need.
- Osteoporosis: A sedentary lifestyle coupled with unbalanced diet can affect the density or strength of the bones and an extra load is taken up by the weak back and core muscles leading to back pain.
- Low muscular endurance and weakness: ReLiva Physiotherapy could plan an appropriate exercise plan for you to address specific muscular weakness which would help with your chronic back pain.
- Poor flexibility of the muscles: an extra load on the muscles makes it weak overtime and in order to compensate the muscles become tight and can result in back pain. Tight muscles may even form fibre nodes within/ taut band which is called as trigger points which can also cause back pain or refer pain to different site as well mimicking a nerve pain.
Apart from back pain, obesity can also result in Low cardiac endurance: owing to the inactive lifestyle, an overweight/obese person gets easily fatigue and breathless making it a viscous cycle where the person becomes more inactive and prone to vascular diseases like varicose veins, deep vein thrombosis, heart diseases etc and metabolic diseases like diabetes.
Prevention is better than cure!
- Start walking for at least 30 minutes daily from today itself. Keep checking your weight every month and indulge in healthy diet.
- Consult a physiotherapist at ReLiva, to assess your muscular strength and flexibility and get started with the core exercise program to strengthen your core muscles.
- For a balanced healthy diet, you can consult dietitian at ReLiva and maintain or reduce your weight.
Obesity and recovery from low back pain at ReLiva
- Our Physiotherapist will assess and guide you with the treatment protocol.
- You can strengthen your core muscles by joining core program at ReLiva.
- You can improve your flexibility under the therapist guidance.
- Pain modalities will help you to relieve back pain.
- You can also consult a dietitian at ReLiva for weight reduction and obesity control.