Pioneer Physio Care

08/03/2025

💐May you continue to uplift, support, and empower those around you.

💐Keep helping and inspiring each other, for together, we create a better, brighter world!

Happy Women’s Day 2025.

25/11/2024

*️⃣Calluses are more than just thickened skin, they’re your body’s way of communicating how you distribute weight and use your feet.

*️⃣The position of calluses can reveal imbalances in pressure, common foot issues, and even how this affects the joints above, like your ankles, knees, and hips.

*️⃣In this post we’re breaking down common callus locations and what they mean.

*️⃣Do you have calluses anywhere on your feet?

07/09/2024

*️⃣Did you know that limited ankle mobility can lead to compensations at the knee and hip? Basically if your ankles are tight and have limited movement then your knee and hip will make up for it. That’s why it’s essential to train all ranges of your ankle:
→ plantar flexion: pointing the foot down, away from shin.
dorsiflexion: pulling the toes/foot up towards the shin
→ inversion: turning the foot inward towards the midline of the body
→ eversion: turning the sole of the foot outward
— Why is ankle mobility important?
& It supports balance, stability, and proper movement patterns.
& It reduces strain on other joints.
& Helps prevent injuries like ankle sprains and knee pain.
In the post you’ll see that there are degrees in which you should be able to move your foot.

*️⃣Try the tests below and see if you have any tightness. Put your phone on the floor and film yourself walking and check to see if your ankles are over pronating/rolling inwards or outwards.
Key word is “over” because it’s natural for the foot to roll inward when it strikes the ground, which helps with shock absorption and weight distribution.
How to Test Your Ankle Mobility at Home
1. Plantar Flexion: Sit with your legs extended and point your toes. You should see a downward curve.
2. Dorsiflexion: Stand in front of a wall. Keep your heel down, and try to touch your knee to the wall while your foot is 4 inches away. Can’t reach it? You may need to work on ankle flexibility!
3. Inversion & Eversion: Put your phone on the ground and film yourself walking away. Or check the bottom of your most worn shoes.
Improved ankle flexibility boosts performance in sports, running, and daily activities like walking and squatting.
Work on soft tissue like rolling out the calves and feet, add mobility movements or use our split wedge if you find that you have limited movement.

01/07/2024

Wishing a Happy Doctor’s Day to the incredible men and women who tirelessly serve their communities with kindness and expertise without them , life wouldn’t be life .

17/06/2024

05/06/2024

➡️Facet joint pain, often referred to as facet syndrome or facet arthropathy, is caused by a variety of factors, including:

💥1. Degeneration: Age-related wear and tear on the facet joints, leading to arthritis and inflammation.

💥2. Injury: Trauma from accidents or falls can damage the facet joints.

💥3. Poor Posture: Chronic poor posture can put
undue stress on the facet joints.

💥4. Repetitive Movements: Activities that involve repetitive twisting or bending can strain the facet joints.

💥5. Obesity: Excess body weight can increase the load on the spine and facet joints, leading to pain.

💥6. Spinal Conditions: Conditions like spondylolisthesis, where a vertebra slips over another, can affect the facet joints.

15/05/2024

💥These generalised exercises are for a weak pelvic floor for the people who suffer from 👉🏻Urinary incontinence/frequency/urgency .

👉🏻Pain in pelvic region, ge****ls, perineum, or re**um

👉🏻Sexual dysfunction including erectile dysfunction.

👉🏻pain or numbness in the ge****ls during or after s*x

👉🏻Sexual Dysfunction After Prostate Cancer

💥Do this whole exercise routine at least 4 to 5 times every day. You can do it in a variety of positions – lying, sitting, standing or walking.

22/03/2024

20/09/2023

Write your answer in comment section.

18/09/2023

18/09/2023

15/09/2023

✅The diaphragm is an extraordinary organ that is responsible not only for breathing but for other functions, such as lymphatic flow, postural stability, cardiac functions, and many more. When the diaphragm is not working correctly, it can cause pain in your back, excessive neck muscle engagement decreased tolerance to physical load, and many other issues.

✅The diaphragm can be compromised because of many reasons among which common are
improper posture ,
Prolonged sitting ,
Lordotic spine ,
Cervical spine issues ,
Emotional trauma etc

✅It needs a manual release and the fascia release to set it back . However , a wise physio would first correct the root cause and see the error doesn’t reoccur .