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Tchidi

First Contact Physio | MSK Specialist
Simplifying physio for everyday people 📚
Evidence-based tips | Exercises | Injury Prevention 💡
(1)

07/07/2025

Too painful to move your shoulder? 😖 Try these gentle isometric exercises to reduce pain and start healing — no movement needed! 💪🧘‍♂️

03/07/2025

🦵 Do You Really Need a Knee Brace or Walking Stick for Arthritis? 🤔Knee osteoarthritis can make walking feel like a chore—but should you rely on a knee support or walking aid?As a physiotherapist, I get this question all the time!In this video, I break down:✅ When a knee brace can help✅ When to use a walking stick (and which hand to hold it in!)✅ Common mistakes people make✅ What to focus on instead for long-term relief👉 If you’re dealing with joint pain, stiffness, or instability—this is for you!🎥 Watch now to learn how to stay active, protect your knees, and avoid unnecessary dependence on supports.📌 Save & share with someone managing knee osteoarthritis!

27/06/2025

Simple and effective fix for neck pain and stiffness.

18/11/2024

Stretch for side way curvature of the spine.

13/07/2024

Have you heard about DOMS before?
DOMS stands for Delayed Onset Muscle Soreness. It's a common condition that occurs when your muscles are subjected to unfamiliar or strenuous exercise, leading to micro-tears in the muscle fibers. This results in pain, stiffness, and soreness, typically 24-48 hours after the exercise.

DOMS is caused by:

1. Muscle damage
2. Inflammation
3. Enzyme release
4. Muscle spasms

Symptoms:

- Pain and stiffness in the affected muscles
- Reduced range of motion
- Swelling and tenderness
- Muscle cramps

Treatment:

- Rest and recovery
- Stretching and foam rolling
- Warm or cold therapy
- Massage
- Over-the-counter pain relievers (e.g., ibuprofen or acetaminophen)

Prevention:

- Gradual progression in exercise intensity and duration
- Proper warm-up and cool-down routines
- Incorporating strength training and flexibility exercises
- Adequate rest and recovery time

Remember, DOMS is a normal part of the exercise process, especially when trying new activities or increasing intensity. With proper care and prevention, you can reduce the severity and duration of DOMS.

20/06/2024

How often do you walk?.. New landmark study published in The Lancet shows that an individualized walking program combined with reassurance and education significantly reduces recurrence of low back pain. The intervention was even delivered online for many and the average daily walking time was around 30 minutes. Besides reducing low back pain recurrence by 28%, participants who walked regularly and were reassured sought 43% less healthcare. Congratulations to Tash Pocovi, Mark Hancock, Simon French Chris Maher Christine Lin and Team..

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