got heaches

Got Headaches? Call a Physio!

Many people are under the impression that there is very little that you can do the help symptoms if you suffer with headaches. Happily, this is not the case.  headache

Usually the origin of a headache is myo-fascial (meaning muscles and connective tissue) and as such treating the myo-fascial structures and ensuring normal mechanical functioning of the neck joints can produce fantastic results.

Over the years we have seen countless patients that seek treatment for neck pain, but not their headaches and are amazed when they realise that once their neck pain has been fixed the headaches settle also.

If you suffer from headaches, why not think about having treatment to address the underlying problem instead of taking pain killers to cover it up. We would be delighted to help.

right dose excercise

What Is The RIGHT Dosage For Exercise?

Exercise has had a Goldilocks problem, with experts debating just how much exercise is too little, too much or just the right amount to improve health and longevity.

Two new large-scale studies provide some clarity, suggesting that the ideal dose of exercise for a long life is a bit more than many of us currently believe we should get, but less than many of us might expect. The studies also found that prolonged or intense exercise is unlikely to be harmful and could add years to people’s lives.
No one doubts, of course, that any amount of exercise is better than none. Like medicine, exercise is known to reduce risks for many diseases and premature death.

But unlike medicine, exercise does not come with dosing instructions. The current broad guidelines from governmental and health organisations call for 150 minutes of moderate exercise a week to build and maintain health and fitness.“But whether that amount of exercise represents the least amount that someone should do — the minimum recommended dose — or the ideal amount has not been certain.

Scientists also have not known whether there is a safe upper limit on exercise, beyond which its effects become potentially dangerous; and whether some intensities of exercise are more effective than others at prolonging lives.

So the new studies, both of which were published last week in JAMA Internal Medicine, helpfully tackle those questions.

In the broader of the two studies, researchers with the National Cancer Institute, Harvard University and other institutions gathered and pooled data about people’s exercise habits from six large, continuing health surveys, winding up with information about more than 661,000 adults, most of them middle-aged.

Using this data, the researchers stratified the adults by their weekly exercise time, from those who did not exercise at all to those who worked out for 10 times the current recommendations or more (meaning that they exercised moderately for 25 hours a week or more).

Then they compared 14 years’ worth of death records for the group. They found that, unsurprisingly, the people who did not exercise at all were at the highest risk of early death.

But those who exercised a little, not meeting the recommendations but doing something, lowered their risk of premature death by 20 percent.

Those who met the guidelines precisely, completing 150 minutes a week of moderate exercise, had greater longevity benefits and 31 per cent less risk of dying during the 14-year period compared with those who never exercised.

The sweet spot for exercise benefits, however, came among those who tripled the recommended level of exercise, working out moderately, mostly by walking, for 450 minutes a week, or a little more than an hour a day. Those people were 39 per cent less likely to die prematurely than people who never exercised.

At that point, the benefits plateaued, the researchers found, but they never significantly declined. Those few individuals engaging in 10 times or more the recommended exercise dose gained about the same reduction in mortality risk as people who simply met the guidelines.

They did not gain significantly more health bang for all of those additional hours spent sweating. But they also did not increase their risk of dying young.

The other new study of exercise and mortality reached a somewhat similar conclusion about intensity. While a few recent studies have intimated that frequent, strenuous exercise might contribute to early mortality, the new study found the reverse.

Australian researchers closely examined health survey data for more than 200,000 Australian adults, determining how much time each person spent exercising and how much of that exercise qualified as vigorous, such as running instead of walking, or playing competitive singles tennis versus a sociable doubles game.

Then, as with the other study, they checked death statistics. And as in the other study, they found that meeting the exercise guidelines substantially reduced the risk of early death, even if someone’s exercise was moderate, such as walking.

But if someone engaged in even occasional vigorous exercise, he or she gained a small but not unimportant additional reduction in mortality. Those who spent up to 30 per cent of their weekly exercise time in vigorous activities were nine per cent less likely to die prematurely than people who exercised for the same amount of time but always moderately.

Those who spent more than 30 per cent of their exercise time in strenuous activities gained an extra 13 per cent reduction in early mortality, compared with people who never broke much of a sweat. The researchers did not note any increase in mortality, even among those few people completing the largest amounts of intense exercise.

Of course, these studies relied on people’s shaky recall of exercise habits and were not randomized experiments, so they can’t prove that any exercise dose caused changes in mortality risk, only that exercise and death risks were associated.

Still, the associations were strong and consistent and the takeaway message seems straightforward, according to the researchers.

Anyone who is physically capable of activity should try to “reach at least 150 minutes of physical activity a week and have around 20 to 30 minutes of that be vigorous activity,” said Klaus Gebel, a senior research fellow at James Cook University in Cairns, Australia, who led the second study. And a larger dose, for those who are so inclined, does not seem to be unsafe, he said.

New York Times Service

whho is physio


Physical therapy or physiotherapy
This is a branch of rehabilitative medicine aimed at helping patients maintain, recover or improve their physical abilities.
Physical therapists or physiotherapists They work with patients whose movements may be undermined by aging, disease, environmental factors, or sporting hazards.
Physical therapy also means the treatment of any pain, disease, or injury by physical means.
A physical therapist seeks to identify and maximize quality of life and movement potential through prevention, intervention (treatment), promotion, habilitation, and rehabilitation.
Habilitation means making somebody fit or capable of doing something.
Rehabilitation means making somebody fit or capable of doing something they can no longer do properly or at all, but used to be able to – i.e. restoring an ability or abilities.
Promotion means the process of enabling people to increase control over and improve their health.
Physical therapy is a clinical health science Physical therapy is not alternative therapy. It is a clinical health science. Physical therapists study medical science subjects in medical school which includes anatomy, pharmacology, physiology and so much more in order to acquire the health education needed for prevention, diagnosis, treatment, rehabilitation, etc., of patients with physical problems.
The physical therapist works in hospitals, GP (general practice, primary care medicine) practices, privately and the community. In the vast majority of countries a physical therapist must be fully qualified and registered by law. In order to become registered the physical therapist must have graduated with a university degree in physical therapy or a health science university degree that included a physical therapy course.
A qualified physical therapist is an expert in the examination and treatment of people with cardiothoracic, musculoskeletal and neuromuscular diseases; focusing on conditions and problems that undermine patients’ abilities to move and function effectively.
To be continued……Medical Team
low back pain

What To Do When You Have Low Back Pain

Chronic low back pain is a common problem and can affect your work, family and recreational activities. While there is no specific cure for low back pain, there are some steps you can take now to start managing the symptoms coming from your back.

Stop slouching. One of the most common causes of low back pain is poor sitting posture. The strain on the back while sitting in a slouched position can cause excessive pressure on the joints, muscles and discs, causing pain. Learn to sit with correct posture and maintain that posture at all times to help decrease or eliminate your low back pain. Also, be sure your work space is set up properly at home and at work.

Stop avoiding exercise. It may hurt to get started, but exercise is proven to be beneficial for most low back pain. It helps keep your core muscles strong, provides increased circulation to your joints and discs, and it gives you a sense of well-being. Plus, being a couch potato can really put your low back in a poor posture.q

Stop searching for a miracle cure. We’ve all seen the advertisements that promise a miracle cure for low back pain. Hanging by your feet on an inversion table, rubbing healing balms on your back or spending money on fancy computerised traction devices all sound effective, but the evidence indicates that many of these miracle cures are not beneficial.

Also,remember/note that low back pain is not pile (jedi jedi) neither is it primarily due to the sugar in your system. It is either a non mechanical or mechanical dysfunction that requires adequate medical attention. Do not spoil your liver by ingesting too many drugs and cconcoctions.

Stop focusing on a specific diagnosis. Up to 85 per cent of low back pain can be classified as “non-specific.” This means that the origin of your pain cannot be localised to one specific structure or problem. While common diagnostic tests for low back pain can show the bones, discs and joints with great detail, no test can tell the exact cause of your pain with 100 per cent accuracy.

Stop lifting heavy things. One of the top causes of low back pain is frequent heavy lifting. If your job requires that you lift heavy items, ask your employer if special equipment (or an extra set of hands) is available to help ease the load on your lower back.

Do you experience a low back pain or any symptom whatsoever in your back? If so, call Physiooncall today for FREE PHONE/EMAIL CONSULTATION. Our Physiotherapists will be on ground to answer all your questions.

Call on us 08099997799/08090647332 or mail us at [email protected]

physical fitness

Who Needs Physical Fitness?

The importance of physical fitness cannot be emphasized enough. In today’s society that is moving towards a more sedentary lifestyle, there is a greater need than ever to increase the daily activity level to maintain both cardiovascular fitness and body weight.

Benefits of Physical Fitness
Staying active means keeping your body functioning at a high level. Regular exercise willmaintain the performance of your lungs and heart to most efficiently burn off excess calories and keep yourweight under control. Exercise will also improve muscle strength, increase joint flexibility and improve endurance.


The connection between stress and musculoskeletal disorders

In 2005-06, 1,958,000 people in the UK reported suffering from an illness that was caused or made worse by their current or past work. Of these, 52% reported musculoskeletal disorders (MSDs), and 21% reported stress, depression or anxiety.

In terms of the 523,000 new cases of work-related illness reported in this period, these two types of disorder accounted for 73% of cases (37% for stress, depression or anxiety, and 36% for MSDs). This reflects the incidence rate (the rate at which new cases occurred in the population during the time period rather than the prevalence rate (the proportion of the population who were cases at a point in time.

Best Exercises For For Firm Butts ( buttocks)

1. Squats :-It is the best strength exercise for your thigh ,buttocks,or lower back ,you can do squats with put some weight in your hand ,Major muscles which are work in this exercise are quadriceps muscles ( vastus intermedius,  vastus medialis,  vastus lateralis, and rectus femoris), Hamstring muscles (semitendinosus, semimembranosus and biceps femoris) , Buttocks muscles (gluteus maximus muscle, gluteus medius muscle , gluteus minimus muscle), At lest 50 squats per day make your thigh or bum (buttocks) beautiful or in shape.There are different types of squats you can do but this all depends on your strength, you can do squats variation after the 10-15 days.


 How to do Squats:-

  • Make base for your squats ,plant your feet
  • Straight Your hand in front of your body for giving balance to you.
  • Tighten your hip and back or thigh muscles
  • Now Flex your knees and slowly down yourself ,hold for 5 sec and then back to neutrol positions


 2.Bridges:- Bridging is the part of Pilates exercises,very useful for your lower back and bum (buttocks),Muscles which are used in bridges are rectus abdominis,gluteus medius and minimus,transverse abdominis,erector spine ,the all muscles work together to stabilize your bridges positions ,you can make more harder this exercises by lifting your one leg which will make more pressure on your buttocks (gluteus muscles).

single-leg-bridge5 images

How to do Bridges :

  • Laying on your back with knees bend  with feet close.
  • Your feet should be under to your knee when you bend.
  • Lift your Hips and make a straight line from your knees to shoulder.
  • Let your hip or thigh remain this positions for 20-30 sec.
  • Repeats this position at lest 20 times.
  • The goal is to maintain this position for 20-30 sec to build strength for your lower back and hip muscles.
  • For more strength or make this exercise more harder,by using the physio ball ,hold you feet on physio ball and make bridges positions.


3.Side Plunk with leg circle:- This is the best workout for your hip muscles or lateral muscle of abdominal,your bum (buttocks) muscles work harder to remain your leg straight ,when you perform circle.or abdominal muscles works for your body balance.


How to do side plunk:-

  • Lie to your left side with your left arm on the floor and head resting on your right hand.
  • your knee and hip in extension so your torso from a slight angle.
  • Lift your right let 5 to 8 inch and make 10-12 forward or backward circle  from the hip.
  • do same for another side.


By doing this 3 exercises daily you can make your bum (hip) beautiful or in shape ,do this exercises twice a day and continue for 2 month.drink 5 liter water in a day or drink some water before exercise to avoid cramps and muscles tear.

Alcoholic Neuropathy And Its Physiotherapy Management

Alcoholic neuropathy  is a neurological manifestation seen in the deficiency of vitamin B12 ,it is also called as beriberi.It can affect your whole body organ mainly heart and peripheral nerves.

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In 1928,Dr. shattuck  found the relationship between Alcoholism and neurological manifestation ,due to deficiency of Vitamin B12.

Signs and Symptoms:-

  • Pain and Dyesthesia:- Sometime patient feel burning feet and extreme cold sensation in feet or leg,which is called as dyesthesia.patient feel pain and burning feet syndrome ,when the alcoholic neuropathy affect the peripheral nerve system.
  • Hyperpathia:- It is defined as a neuropathic disease in which the patient feel extreme sensation in body,due to increased sensitivity,Patient feels pain even in a normal or mild touch.
  • Tenderness or weakness :- Some patient may feel weakness of muscles ,Or due to weakness or muscle imbalance we found muscle contractures and deformity.Tenderness in calf muscles is also seen in some patients.
  • Reflexes :- Due to involvement of sensory and motor fibers ,we found absent or depressed reflexes in patients.
  • Respiratory complication.


Physiotherapy for Alcoholic Neuropathy:-

  • Chest physiotherapy:-In the initial stage of alcoholic neuropathy  we found some serious complication in respiratory tract.Physiotherapist can apply chest physiotherapy and other techniques like breathing exercise,postural drainage,external tracheal stimulation to maintain clear airways and to prevent respiratory complication.
  • Maintenance of Range of motion of all joint:- We can apply slow gradual stretching or passive exercises to patient in the case of muscle contractures and deformity.At lest 2 times a day we need to give stretching to patient to prevent muscle tightness or contractures.
  • Pain relief :- Patient with alcoholic neuropathy in the acute stage suffer from pain and paresthesia,To give patient relief from these condition we can use TENS ( Transcutaneous electrical nerve stimulation).

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  • Strengthening :- In the late stage of alcoholic neuropathy ,some time patient is not able to generate contraction of muscle then we can apply IG stimulation for muscle strength,when patient is able to do some little movement ( Grade 1),then we can replace with Faradic stimulation.Once the patient reaches grade 3 the we can start resisted exercise by pulleys,weight,spring or hydrotherapy.

Physiotherapy for alcoholic neuropathy

How Cold Can Help You Free From Pain

Cryotherapy is a method in which we use ice or cold water to treat or reduce pain symptoms or also treat the inflammatory conditions .cryotherapy is also used in sports injury or also used in the method of prostate cancer and to treat abnormal skin cell.The physiological effect of cryotherapy is to decreased local temperature,decreases metabolism,decreased blood flow,decreased nerve conduction velocity,decreased lymphatic  venous drainage,and also used in the acute inflammation like bursitis, tenosynovitis, and tendinitis, in which heat may cause additional pain and swelling.



Indication are:

  • Acute and chronic pain
  • To reduce Odema or swelling
  • To treat tenderness area
  • In Ligament sprain or muscle strain
  • Inflammatory Conditions ( Bursitis, Tenosynovitis,Tendinitis)
  • Muscle spasm
  • Bed sores  & Pressure sores
  • Deep vein Thrombosis


Contra-indication are:

  • Open Wound
  • High Blood Pressure
  • Cardiac disease (CHD,Arthymia,Angina)
  • Skin infection.
  • Impaired sensation
  • Cold Urticaria

Different methods of Cryotherapy (Ice therapy)

  • Cold Packs:- In this method we can use towel or packect of ice and directly apply over the skin to reduce pain or spasm.
cold pack
  • Cold Whirlpool method:-In this method we use large tub filled with cold water ,then we palced the body part is to be treated.and give space to the patient to move his body part in water .
  • Ice Massage :- Dircetly apply ice over the spasm or tenderness area.helpful in acute injury or used before 48 hours
  • .
  • Ice Immersion :- In this method patient body part emergel in water tub,this method is mostly used in sports or rehabilitation.                                                                                                .

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