Osteoporosis

हड्डियों का दर्द – उपचार और घरेलू उपाय (Osteoporosis: gharelu upchar)

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हड्डियों का दर्द - उपचार और घरेलू उपाय

मूल लेख यहाँ पढ़ें

 

अक्सर पूछे जाने वाले प्रश्न ।  फिजियोथेरेपी उपचार  I  कारण  ।  जोखिम  I  रोकथाम  I  व्यायाम

ओस्टियोपोरोसिस या हड्डियों का दर्द, बढ़ती उम्र वाली आबादी के बीच एक बहुत ही सामान्य अवस्था है: यह हड्डियों को कमजोर करता है, जिससे वे नाजुक हो जाती है और टूटने की अधिक संभावना होती हैं। हमारे फिजियोथेरेपिस्ट जो विभिन्न रिलिवा क्लिनिक (मुंबई, नवी मुंबई, ठाणे और पुणे) में जेरियाट्रिक रोगियों को देखते हैं, रिपोर्ट करते हैं कि कलाई, रीढ़ और हिप के फ्रैक्चर ऑस्टियोपोरोसिस के कारण होना सबसे आम है, लेकिन पसलियों, ह्यूमरस (ऊपरी भुजा की हड्डी) और श्रोणि के फ्रैक्चर भी असामान्य नहीं हैं।

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Back-pain-causes-faqs-exercises

पीठ दर्द – कारण और घरेलू व्यायाम (Back Pain : gharelu upay)

Hindi Disclaimer

पीठ दर्द - कारण और घरेलू व्यायाम

मूल लेख यहाँ पढ़ें

पीठ दर्द - कारण और घरेलू व्यायाम हम में से 80 प्रतिशत लोग अपने जीवन में किसी न किसी समय पर पीठ दर्द का अनुभव करेंगे। सब दर्दों में पीठ दर्द सिरदर्द के बाद दूसरे स्थान पर है, और कार्यस्थल की चोटों की सूची में सबसे ऊपर है, जिससे किसी अन्य कार्यस्थल की चोट से अधिक समय, विकलांगता और धन का नुकसान हो जाता है। हमारी पीठ हड्डियों, टेंडन, अस्थिबंधन और नसों का एक सावधानीपूर्वक इंजीनियर नेटवर्क है जो हमारे शरीर के वजन और भार को संतुलित करने में मदद करती है। इस नाजुक प्रणाली के लिए कोई मामूली क्षति या असंतुलन मांसपेशियों और जोड़ों पर दबाव डाल सकता है, जिससे दर्द और चोट लग सकती है। खराब मुद्रा में काम करने, उठाने, झुकने और उठाने, और कमर से घूमकर करने वाली गतिविधियाँ धीरे-धीरे आपकी पीठ की सहायक संरचनाओं को कमजोर कर सकती है और साथ ही दर्द और चोट का कारण बन सकती है।

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stroke recovery physiotherapy

Stroke and Paralysis

Treatment and Recovery after Stroke

Stroke and Paralysis are very often heard together. Do you know what are they, how do they differ and what can be done for recovery?

A Stroke is a serious life-threatening medical condition that occurs when the blood supply to part of the brain is cut off. While, Paralysis is the loss of the ability to move some or all of the body.

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joint pain arthritis physio

Joint Pain: Arthritis?

Joint 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

 

Related Reading:

Ageing Knees? Don’t go weak in your Knees

Five Ways to check your Knee health

Arthritis – Do your Joints Pain?

 

We provide Physiotherapy services in:

Mumbai | Chembur MulundThane  | Kapurbawdi  | Ghodbunder Rd | Kalwa 

Navi Mumbai | Vashi | Nerul | Kharghar | Pune | Kalyani Nagar

Need HOME PHYSIOTHERAPY, ReLiva is there
Sports injury

Shin Splints: Those Throbbing Legs

Last updated on 7 Dec, 2018

It is not uncommon to experience a strong pain and/or swelling in the lower legs after a strenuous activity like running, dancing or aerobics. This could be shin splints or medial tibial stress syndrome (MTSS) as it is medically called. Shin splint pain concentrates in the lower leg between the knee and ankle. They are a common sports injury affecting athletes who engage in running sports or other forms of physical activity, including running and jumping.

What does it feel like when you have shin splints?

Shin splints is the name for pain in the shins, usually caused by exercise. Usually, one will experience some of the following symptoms:

  • a dull pain in the front part of the lower leg
  • pain that develops during or after exercise
  • pain along the inner part of the lower leg
  • tenderness or soreness along the inner part of the lower leg
  • numbness and weakness in the feet
  • mild swelling in the lower leg (sometimes)

Tibia, popularly known as shin bone is the larger and stronger of the two bones in the leg below the knee, and it connects the knee with the ankle bones.

Why do I keep getting shin splints? What’s the cause?

If you have got shin splints, chances are that you are doing any of the following activities:

  • Running on hard surfaces like concrete
  • Running on uneven ground
  • Beginning an exercise program after a long gap
  • Increasing exercise intensity or duration, too soon
  • Running in worn-out or ill-fitting shoes

Running or repetitive weight bearing on the legs may lead to tension on the muscles around the shin bone. This causes swelling (inflammation) of the tissue around the bone, which causes pain.

Shin splints is a cumulative stress disorder. Repeated pounding and stress on the bones, muscles, and joints of the lower legs prevents your body from being able to naturally repair and restore itself.

If you are taking appropriates measures (as suggested later in the post) and still getting pain repetitively, it could be due to a strain or sprain. It is best to see a physiotherapist to identify the cause of your pain.

Related Reading :

Ankle Sprain : Sprain Causes, Symptoms & Treatment

Plantar Fasciitis: Heel Pain

7 Common Gym Injuries And How To Prevent Them

7 Common Dance Injuries And How To Prevent Them

What to do to treat Shin Splints at home?

You could do the following to recover from Shin Splints:

  1. The treatment of shin splints begins with Rest, Ice, Compression, and Elevation (RICE). All of these should help to decrease the involved inflammation and pain. [Click here to understand how to follow RICE protocol]
  2. Once the pain has subsided, exercise can be resumed, but it must be built up gradually to prevent a recurrence. If the pain still resumes, it is best to stop the activity immediately.
  3. Take a break from the activity causing you the pain, switch to some other form of physical activity like swimming etc.
  4. In the meanwhile, consult a physiotherapist who will help you to strengthen your shins and ease you back to your activities.

How will Physiotherapy treatment work for shin splints?

Fortunately, treatment for shin splits is relatively straight forward and prognosis is excellent.  This is how Physiotherapy treatment for shin splints will progress:

  1. Your physiotherapist will assess the severity of the injury.
  2. They will focus on reducing pain and inflammation to begin with.
  3. The therapist will also help determine the cause of the shin splints (for example, improper biomechanics, overuse, or other) so an appropriate treatment plan can be developed.
  4. Typical treatment includes muscle strengthening, stretching, heat/ice and biomechanical corrections.

A majority of patients are well on the road to recovery after 4-6 weeks or so.

Can you still run / walk with shin splints?

If you continue to run on pain, especially when it hurts in a very specific area, it may develop into a stress fracture, tibial stress fracture specifically in case of shin splints – which will require up to six weeks of no running.

"You would rather rest and recover than risk a long break."

How long does it take to heal / recover from shin splints?

Shin splints normally require that you take a break from certain physical activities and give your legs time to rest. The discomfort will usually resolve completely with rest and limited activity.

Expect that you need at least 2 weeks of complete break from your sport or exercise.

  • Avoid repetitive exercise of your lower leg for 1 to 2 weeks. Keep your activity to just the walking that you do during your regular day.
  • Try other low impact activities as long as you do not have pain, such as swimming or biking.
  • After 2 to 4 weeks,
    • If the pain is gone, you can start your usual activities. Increase your activity level slowly.
    • If the pain returns, stop exercising right away and see a physiotherapist. [Scroll up to see how a physiotherapist can help you heal from shin splints]

Know that shin splints can take 3 to 6 months to heal. DO NOT rush back into your sport or exercise. You could injure yourself again.

How to prevent shin splints?

Steps you can take to avoid getting shin splints include:

  • Check the condition of your shoes. If they look worn out, or don't give you the support they once did, get a new pair.
  • Strengthen calf muscles of your legs.
  • Introduce any changes to your activity level gradually.
  • Mix high-impact exercises like running with low-impact exercises like swimming.
  • Warm up before exercise and stretch after a strenuous activity. This will also help you feel less sore the next day.
  • Do not attempt to exercise through the pain

Any intensive exercise program requires strengthening of all surrounding muscle groups. Workouts should be varied to avoid overuse and trauma to any particular muscle group. Injuries like Tennis Elbow and Shin splints occur often due to overuse and repetitive movements.

How do you strengthen your shin muscles?

Doing simple exercises such as heel raises or toe raises can help strengthen your calf and shin muscles, to help prevent shin pain. In case you continue to face the issue repetitively, check with a physiotherapist who will identify the cause of the pain and resolve it accordingly.

In general, precautions such as stretching, warming up and cooling down, using proper technique and getting plenty of rest will always help prevent most of the sports injuries.

If you found this article helpful, do share with others who share your area of interest. Click below and subscribe to our newsletter to receive regular updates on the latest in the field of Movement and Recovery.

These guidelines should not take the place of medical advice if attempting to return to sports following an injury. If an athlete requires assistance during or in the progression of a return to sport program they should consult with their medical expert, or physiotherapist.

This article is based on the contributions from Dr Pooja Sapte (PT) and Dr Shraddha Gangan (PT).

Dr Pooja S.  is an MPT- Sports and Muculoskeletal and helps patients across ages to heal and recover from injuries and post operatively.

Dr Shraddha G. is an MPT- Musculoskeletal Physiotherapy, committed to her profession and finds happiness in her patient recoveries across a spectrum of sports injury, musculoskeletal and post operative cases.

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COPD Lung problem

Coughing Hard: Finding Relief for COPD

Coughing Hard?

Finding relief from COPD

Winters are on their way and we are sure you must be waiting for those mornings under your cozy quilts. But these winters are also responsible for aggravation of many pulmonary conditions like asthma, bronchitis, emphysema etc. So let's understand the big umbrella  comprising of these lung conditions.

Do you feel breathless with the change in temperature? Many people mistake their breathlessness & coughing as a part of normal ageing. It's detrimental to take notice of long standing symptoms of cough & breathlessness. These could be the symptoms of progressive lung diseases which fall under the broad category of COPD i.e Chronic Obstructive Pulmonary Diseases.

Cigarette smoking is far away the leading cause of COPD. It may also be caused by inhaling pollutants & is common in workers working in industries leading to secondary inhalation of fumes. At times COPD can also be genetic.

Attending your symptoms on time & visiting a good Chest Physician/ Pulmonologist will help you diagnose the condition & take the necessary measures.

Living with COPD can be stressful but small changes can make a bigger impact on the disease:.

Following tips will help you live better with COPD:

  • Understand your lungs
  • Oxygen therapy & medications (as prescribed)
  • Pulmonary Rehab & special breathing exercises (Read more about pulmonary physiotherapy)
  • Staying healthy & avoiding exacerbations
  • Quit smoking & related aggravating factors

We provide Physiotherapy services in:

Mumbai | Chembur | Thane | Navi Mumbai | Vashi | Nerul | Kharghar | Pune | Kalyani Nagar

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zumba injury prevention

Zumba: Tips to prevent injuries

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.

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Plantar Fasciitis Heel Pain

Plantar Fasciitis? Its a pain in the Heel

Plantar Fasciitis

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.plantar fasciitis treatment

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 

buttock pain wallet

Buttock Pain? Is your heavy wallet to blame

Buttock Pain

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.

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Knee pain surgery

Ageing Knees? Don’t go weak in your Knees

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.

If unattended;

  • 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

 

Related Reading:

Joint Pain: Arthritis?

Five Ways to check your Knee health

Arthritis – Do your Joints Pain?

 

We provide Physiotherapy services in:

Mumbai | Chembur | Mulund | Thane  | Kapurbawdi  | Ghodbunder Rd | Kalwa 

Navi Mumbai | Vashi | Nerul | Kharghar | Pune | Kalyani Nagar

Home visits

cryotherapy ice, heat therapy for pain relief

ICE or HEAT: Which Treatment to Choose

Ice Or Heat

Whats Your Choice Of Treatment?

Ever had any doubts regarding application of ice or heat in case of acute pain?

We hear this question very often as to howto choose ice vs heat as a choice of treatment. Well, remember ice is for fresh injuries & heat is for stiff, chronic aching muscles.

Acute injuries cause the soft tissues to inflame, turn red, hot & swollen. Icing is mostly a mild, drugless way of dulling the pain & inflammation. On the other hand, chronic pains usually involve a lot of tension in the muscles & soft tissues.Comfortable bearable heat will likely soothe these tensed muscles.

More importantly remember-WHAT ICE & HEAT ARE NOT FOR

Both ice & heat are pointless when not needed. Heat can make acute inflammation significantly worse & ice can aggravate symptoms of tightness & stiffness. In fact it can also make any pain worse when its unwanted.So, if you add heat to a fresh injury, watch out: its going to get worse. Instead apply ice & CHILL !

 

Running Injuries

Running Injuries & their Prevention

Last updated on 8th December, 2018

Many runners will experience injury at some point in their running career. Most running injuries are, what are termed ‘overuse’ or ‘repetitive strain’ injuries. Most of these are minor and will not affect them greatly. But there could be others, that could threaten to prevent them from enjoying their sport temporarily or, in the worst cases, permanently.

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