Nerve Pain

Vitamin B12: Connection with nerves

Vitamin B 12

Did you know its connection with Nerves

Numbness and tingling in the toes, finger tips is very common, especially after long seating position. Usually it just goes off as soon as you shift position. But if tingling persists, it can be an annoying symptom.  We have seen patients reporting it as a severe version of nerve pain in the form of constant “pins and needles sensation”, “tingling” , “numbness” and sometimes as radiating pain. However, it is a symptom with many possible causes. Diabetes, tight shoes and a vitamin deficiency can all be culprits.

You may likely be having a Vitamin B12 deficiency, if you are experiencing any of the following symptoms.

  • Strange tingling, numb sensations in the hands and feet
  • Occasional staggering or balance issues
  • Weakness
  • Fatigue
  • Anaemia
  • Swollen tongue

You don't need to have all of the symptoms to have a B12 deficiency, and it is usually easily diagnosed with a blood test.

What does Vitamin B12 do?

Vitamin B12 is a water-soluble vitamin necessary to maintain nerve health, make red cells and carry out other functions. . It occurs naturally in dairy and proteins, but is not stored in the body the way fat-soluble vitamins are.

Lack of it may lead to one or more of the above-mentioned symptoms. So please check on your nutrients and get your B12 checked so that your nerves don’t pinch you for the lack of it.

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ergonomics in office

Ergonomics: Does it matter in your workplace

Ergonomics

Playing a big role in corporate health & wellness

Our physiotherapists who deal with people suffering from musculoskeletal (MSK) issues i.e. pain in joints, muscles, soft tissues & bones report that the most commonly reported pain is that of back and neck. What is worth noticing here, is an increasing incidence of back & neck pain among younger adults, age group 20s to 40s. Dr. Carol Johnson (PT) at ReLiva Chembur notes, “This occurrence is obvious. We areto blame ourselves for it – for we continue to ignore Ergonomics at work.”

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neuro rehab

Neuro Rehabilitation: How it helps in recovery of patient

Treatment and Recovery after Stroke

Neurological conditions affect all ages and people. We come across many such people and think that they will hardly be able to restore their normal functions anymore.

Neurological conditions would include:

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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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gestational diabetes

Gestational Diabetes

Did You Know?

Pregnant Women Could Get Diabetes (Gestational Diabetes) Despite No Family History

Increasingly common condition affecting pregnant womenin India,is high blood sugar or GESTATIONAL DIABETES (GDM) despite no prior family history. It is estimated that about 4 million women are affected by GDM in India (Ref:Indian J Endocrinol Metab.2015 Nov-Dec; 19(6):701-704).

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managing asthma

Managing Asthma

Managing Asthma

Learning to Breathe Easy

Cold air is a major trigger of asthma symptoms such as wheezing and shortness of breath. People with asthma should be especially careful in winter.

A recent Indian Study on Epidemiology of Asthma, Respiratory Symptoms & Chronic Bronchitis (INSEARCH) suggested around 18 million Asthmatics in India which accounts for 3-38% in children & 2-12% in adults.(ref: Lung India>v.32(Suppl 1);2015 Apr>PMC4405918)

Asthma is a chronic long lasting disease that usually affects the lung which can begin in childhood or adulthood. Without proper care, it can become serious; especially in winters. Asthma patients would usually present with the following symptoms:     

  • Wheezing in the chest (whistling or whirling sound in the chest)
  • Breathlessness either at rest or on activityAsthma symptoms
  • Cough worsening in the night
  • Chest tightness & pain due to continuous coughing

The airways of asthmatics are prone to some inflammatory reaction which narrows the airways. They at times become over sensitive to certain substances like pollens or for that matter even cold air. And when the symptoms suddenly flare up; we commonly term it as “Asthmatic attack”!!

Top tip to prevent or minimise asthmatic episodes:

  • Stay indoors on very cold, windy days. If you do go out, wear a scarf loosely over your nose and mouth.
  • Be extra vigilant about taking your regular medications, and keep reliever inhalers close by
  • Improve your respiratory endurance with breathing exercises, and respirometry
  • Enroll for Pulmonary Rehabwith a physiotherapist, that includes for :
    • Diaphragmatic Breathing
    • Thoracic Expansion &
    • Positioning techniques useful for breathing easily during the episode

We provide Physiotherapy services in:

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

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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

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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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