DM Manoj

19/02/2025

Movement assessments , Mobility and Flexibility

Why Exercise is the Best Medicine | Dr. Manoj on Movement, Metabolic Health & LongevityIs working out just about looking fit? Not at all! In this episode of ...

15/07/2022

15/07/2022

Inauguration of our second clinic at Golf course road, Gurugram.

06/01/2022

This will change the way you look at arthritis..

25/08/2021

One important reason for knee pain is lack of knee control. Hip Abductor (Gluteus Muscle) strength plays an important role in management of any knee pain - OA, ACL PFPS

One important reason for knee pain is lack of knee control. The knee control is a coordination of muscle of hip, knee and ankle. Lack of knee control because...

24/05/2021

How to recover completely from COVID-19

As COVID-19 attacks the body and mind — our rehabilitation efforts aim to restore the whole person, helping you return to your previous quality of life.Commo...

15/05/2021

Bounce back from COVID

Simple exercises (Phase 1) - start as soon as you settle from acute symptoms of COVID

Breathing exercises also help you to improve saturation

The Impact of COVID-19 on Recovery and RehabilitationAs COVID-19 attacks the body and mind — our rehabilitation efforts aim to restore the whole person, help...

13/05/2021

COVID situation is at the peak, every one need not require hospital services. Breathlessly and chest congestion are common clinical symptoms. During home is...

09/12/2020

Recovery post marathon

Long distance running exercise such as half marathon is one of the most strenuous of activities because of its long duration , high intensity and eccentric component.

The post run decrease in muscle performance lasts for few days to weeks and soreness is not a sole indicator to monitor recovery.

Mindful use of recovery strategies helps to improve runners well-being and return to normal training as quickly as possible without increased risk of injury or illness.

After putting your body through the long season of marathon training, the post marathon recovery strategy is one area which is under-looked by some runners and is of concern. Follow this simple advice which can help you recover well.

What happens to the body after Marathon?

-Big break down of muscle tissue and muscle damage
-Change in blood volume ranging from 25% to 40%
-Decrease immunities after the race for up to 3 days

Recovery starts Immediately after the race

Overcome dehydration

Immediate nutrition intake within 60 minutes after the race helps to re-store glycogen deplete stores, 4:1 Carbs protein ratio

Ice bath or cold water dip of body till hips is highly recommended.

Recovery is faster if one stays active and moves around a little

Consume a large meal only after 3-4hrs post run

Lower body stretching and foam rolling after 6-8hrs of Marathon

Turmeric is a natural anti-inflammatory agent and can enhance healing

Schedule Sports massage / runners recovery programme* 24hours after the Marathon

What yo do If You sustained an injury?

Lower body injuries following a long run are not uncommon. If you think you sustain injury taking rest and follow R.I.C.E (Rest- prevent further injury by resting I ice the injured area C compression by creep bandage E elevate the leg by using a pillow )

Dr D M Manoj PT(Sports Physio)
Director and consultant PhysioActive

23/10/2020

Physiotherapy or physical therapy is an effective way to restore, maintain and maximize strength, function, movement and overall well-being. This not only assists people to alleviate physical pain but also takes care of the mental health.

Physiotherapy helps in :
✔️ Reducing pain of any physical injury and facilitates muscle flexibility
✔️ Aids in calming down the mind, provides emotional zeal
✔️ Manage diabetes and obesity
✔️ Manage age-related issue's

Let's come together to take care of the body as well as the mind! ✨