Healing Hands Physiotherapy Clinic

27/10/2019

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14/07/2019

25/06/2019

18/12/2018

Taping for Runner's knee..

14/12/2018

Low Back Pain – The Price of Poor Posture

Do you remember when your fifth-grade teacher scolded you for slouching? “Stand up straight, young man – and take your hands out of your pockets.”
Sounds like she was giving you some good, therapeutic advice. If she were a physical therapist, she might have said, “Flatten out that kyphotic-lordotic curve, adduct those shoulders and, while you’re at it, add some posterior tilt to your pelvis.” If you had followed that advice, it might have helped you avoid many episodes of painful, low back pain.

There’s no doubt that faulty posture is a significant cause of low back pain. Thankfully, it’s a condition that can be corrected with a few special exercises and some new, postural habits.

Ideal Posture

In the ideal posture, viewed from the side (A), the normal spine assumes a gradual, S-shaped curve – convex at the top (kyphosis) and concave at the bottom (lordosis). The head is centered over the cervical spine and not tilted or rotated in any way. Remember, the position of your head and neck will be affected by the conformation of your upper back. If you allow your upper back to slump into a rounded, “hunched” position, your head will be thrust forward and downward into an increasingly uncomfortable position (B).

The pelvis is in a neutral position – crest of the ilium directly positioned over the hip joint. The forward part of the ilium is in vertical alignment with the p***c symphysis .

Kyphotic-Lordotic Posture

In B, the S-shaped curve is exaggerated. The kyphotic curve of the upper back is pronounced and the head and neck are forced forward. Weakened abdominal and spinal muscles allow the pelvis to tip forward and increase the lordotic curvature. This adds strain to the lower back.

Corrective Exercises

Add the following exercises to your daily routine. If you’re overweight, modify your diet. Excess body weight tends to increase lordotic curvature and add considerable strain to the lumbosacral joint.

Upper Body

Mild stretching and then strengthening of the muscles behind the neck (extensors) will help you establish a more erect position of the head.
Strengthen the thoracic spine extensors (upper back) to elevate the chest.
Add deep breathing exercises to your daily routine. This will help stretch the intercostals and expand the chest.
Stretch the adductor muscles of the shoulder and pectoralis minor to help bring the shoulders back to a more normal position.

Lower Body

Strengthen the muscles of the low back.
Strengthen abdominal musculature with posterior, pelvic tilt exercises.
Avoid sit-ups. They shorten the hip flexors and increase lordosis.
Temporary use of a corset or brace can relieve the strain on abdominal muscles as you train yourself to stand, walk and sit in a more erect position.

14/12/2018

Shoulder Separation

What is a shoulder separation?

A shoulder separation occurs when you tear the ligaments that hold your collarbone (clavicle) to the joint where it meets the shoulder blade. When the ligament tears, your collarbone may move out of its normal place and stick up under the skin just below your shoulder. Another term for shoulder separation is acromioclavicular (AC) separation or sprain.

How does it occur?

A shoulder separation can result from a blow or fall on your shoulder. It also can result from a fall on your outstretched hand or arm. It is a common injury in contact sports such as football, rugby, hockey, or lacrosse. It may happen during downhill skiing, volleyball, rock climbing, and soccer.

What are the symptoms?

Symptoms include the following:

severe pain at the moment the injury occurs
limited shoulder movement and tenderness on top of your shoulder at the end of your collarbone
swelling and bruising of your shoulder
a twisted shoulder
How is it diagnosed?

Your healthcare provider will examine your shoulder for tenderness and a bump over the tip of your collarbone. You will need to have X-rays to check for a fracture.

How is it treated?

The treatment of your separated shoulder depends on the severity. Most often, treatment will include:

Wear a sling or shoulder immobilizer. The sling or immobilizer will keep you from lifting your arm away from your chest and help the ligaments heal. Your shoulder will be kept immobile until you are pain free. Then you will start rehabilitation exercises.
Put an ice pack, gel pack, or package of frozen vegetables, wrapped in a cloth on the area every 3 to 4 hours, for up to 20 minutes at a time.
Take an anti-inflammatory such as ibuprofen, or other medicine as directed by your provider. Nonsteroidal anti-inflammatory medicines (NSAIDs) may cause stomach bleeding and other problems. These risks increase with age. Read the label and take as directed. Unless recommended by your healthcare provider, do not take for more than 10 days.
In some cases surgery may be needed. Your arm will then be in a sling for up to 6 weeks to allow healing before you start rehabilitation exercises.

How long will the effects last?

Some separations heal by themselves in 2 to 4 weeks without any loss of shoulder use. However, you may have slight stiffness or loss of movement in the shoulder. This is usually temporary. A severe separation may take 2 months or more to heal, particularly if you have surgery to repair it.

Rarely the tip of the clavicle may develop degenerative changes over time and have continuing pain. Surgery can be done to remove the damaged part of the clavicle.

You may have a permanent bump over your shoulder joint after a separation. The bump does not normally cause other medical problems.

How can I take care of myself?

Avoid participating in sports until the injury has healed.
Move your shoulder to prevent a frozen or stiff shoulder.
You may need to work with a trainer or physical therapist to strengthen your shoulder.
When can I return to my normal activities?

Everyone recovers from an injury at a different rate. Return to your activities depends on how soon your shoulder recovers, not by how many days or weeks it has been since your injury has occurred. The goal of rehabilitation is to return to your normal activities as soon as is safely possible. If you return too soon you may worsen your injury.

You may safely return to your activities when:

Your injured shoulder has full range of motion without pain.
Your injured shoulder is as strong as the uninjured shoulder.
What can I do to help prevent recurring shoulder separation?

Exercise and lift weights under the supervision of a trainer or physical therapist to strengthen your shoulder muscles. This also helps to strengthen your ligaments and tendons..

17/11/2018

Clinic timing:-10 to 5pm
For home visit contact Dr Nitin awasthi