Physiowallah Physiotherapy and Rehabilitation Centre -

12/05/2025

🔴Patellofemoral pain syndrome (PFPS) is also known as runner’s knee or jumper’s knee. This medical condition causes pain under or around the kneecap (patella). PFPS can occur in one or both knees. It affects both children and adults.

⬛Who is likely to have patellofemoral pain syndrome (PFPS)?
Anyone can develop patellofemoral pain syndrome. PFPS is more likely to occur in females and athletes, including children and young adults. People can experience PFPS most often when they participate in sports with frequent running, jumping or squatting. Others may experience PFPS if they are walking or sitting for extended periods of time, kneeling or climbing stairs.

⬛Causes______________________•

°Overuse of the knee joint.
°Problems with kneecap alignment.
°Certain anatomy or body types.
°Weak muscles surrounding the knee.
°Improper equipment use or sports training techniques.
°Changes to footwear.
°Hard playing surfaces.

⬛Symptoms~~~~~~~~~~~~•

Many people experience a dull, aching pain in the front of the affected knee. Your symptoms may also include:

🔹Pain during activities that bend the knee, including squatting or climbing stairs.
🔹Pain after sitting for extended periods of time with your knees bent.
🔹Crackling or popping sounds in your knee when standing up or climbing stairs.
🔹Pain that increases with changes to your usual playing surface, sports equipment or activity intensity.

⬛♦Diagnosis and Tests♦♦♦♦♦♦♦♦♦♦♦♦♦

If you have knee pain or notice other symptoms of PFPS, especially after exercising or sitting for long periods of time, contact your doctor to evaluate your knee.

Physical examination.
X RAY
ULTRASOUND
MRI

⚫Management and Treatment

◾ Rest: Avoid putting any weight on the knee.
◾Ice: Do not apply ice directly to your knee. Instead, apply cold packs wrapped in a towel for no more than 20 minutes at a time, several times each day.
◾Compression: Using an elastic bandage, lightly wrap your knee while leaving an opening over your kneecap. Make sure the bandage is not wrapped too tightly.
◾Elevation: Rest with your knee higher than your heart.

💢Physical therapy: Specific exercises can help you regain knee strength, endurance and range of motion.

💠Activity modification – advice on rest and activity modification, allowing the pain to settle.

💠K TAPING – taping the knee to offload and reduce the pressure on the kneecap can help to reduce your pain. Taping can allow you to carry out your physiotherapy exercises and everyday activities with less pain. Ice can also be applied to the affected area. You may also benefit from taking some anti-inflammatory medication.

💠Patient education – it’s important to understand your condition and to be active in your recovery. You will be given a clear explanation of the diagnosis and any other underlying causes, and we will discuss what is required to address these issues and reach your goals.
⚫EXERCISES⚫

🔲Quad stretch
Stand with the foot of the leg you wish to stretch held in your hand, or resting on a chair behind you.Pull in your stomach so your belly button moves up towards your nose and tuck your bottom under.Feel the stretch in the front of your thigh.

🔲GC muscle stretch
Stand facing a wall with your affected leg behind you.Lean your hands against the wall.
Make sure the toes of both feet are facing forwards and you have an arch in the foot.
Keeping your back leg straight and heel on the floor, lean forwards.Feel the stretch in the calf of the back leg.The front knee can bend if needed.

🔲Soleus stretch
Stand facing a wall with your affected leg behind you.Lean your hands against the wall.
Make sure your toes are facing forwards and you have an arch in the foot.Keeping your heel on the floor, bend your knees.Feel the stretch in the calf of the back leg.

🔲Hams stretch
Lie on your back.Bend the hip of your affected side to 90 degrees, until the knee faces the ceiling.Hold behind your thigh with both hands.Keeping your thigh and back still, straighten your knee.Feel the stretch in the back of your thigh.Your opposite leg can be slightly bent or straight.

🔲Quad set

Sit with your affected leg straight and supported on the floor or a firm bed. Place a small, rolled-up towel under your affected knee. Your other leg should be bent, with that foot flat on the floor.Tighten the thigh muscles of your affected leg by pressing the back of your knee down into the towel.Hold for about 6 seconds, then rest for up to 10 seconds.
Repeat 8 to 12 times.

🔲SLR
🔲Prone LR
🔲Clamshell
🔲Reverse Clamshell
🔲Side lying leg lifts
🔲Wall squat
🔲Bridging
🔲Adductor squeeze
🔲Heel Walking
🔲Toe walking

💠Manual therapy – your physiotherapist may use manual therapy such as massage or soft tissue release techniques to the surrounding muscles. This will help improve movement and reduce muscle stiffness or soreness.

💠Specific strengthening exercises – physiotherapist will design a safe resistance program to ensure all your muscle groups are strong and working in synergy, to aid your recovery and prevent recurrence of injury.

⭕Resistence Exercises⭕

Exercise #1 - TERMINAL KNEE EXTENSION
Exercise #2 - LYING HIP EXTENSION
Exercise #3 - FRONT LEG EXTENSION
Exercise #4 - LYING KNEE EXTENSION
Exercise #5 - LYING GLUTE EXTENSION
Exercise #6 - STORK STANCE TKE

🔹🔹🔹Plyometric exercises🔹🔹🔹

⚡🔋Modalities🔋⚡

⚙TENS
⚙Infrared radiation
⚙Ultrasound therapy
⚙ Taping

💢Orthotics: Special shoe inserts stabilize and align your foot and ankle. Better alignment takes stress off your lower leg and knee.
💊💉Medicine: During this time it is also advisable to take a nonsteroidal anti-inflammatory OTC drug like ibuprofen or naproxen for the pain.

🍅🍒🍓🥦🍍Foods: During RICE, eat specific kinds of anti-inflammatory food, such as broccoli, spinach, and tomato, green tea, olive oil, pineapple, salmon, berries, whole grains, oily fish, and walnuts/

07/05/2025

Patellar tendinopathy is a source of anterior knee pain, characterised by pain localised to the inferior pole of the patella. Pain is aggravated by loading and increased with the demand on the knee extensor musculature, notably in activities that store and release energy in the patellar tendon.it is also known as Jumper's Knee

🌐RICE THERAPY::-

•••Rest:
take a break from physical activity or reduce the intensity — this is very important to prevent worsening the injury.
•••Ice:
use ice packs up to 20 minutes at a time, several times a day to reduce pain and swelling.
•••Compression:
wrap the injured knee with a compression bandage to help with swelling.
•••Elevation:
laying back and propping the knee up with pillows to raise it above your heart to reduce pain and swelling.

💠Cryotherapy can help reduce pain and swelling in the affected knee.
It can be used as part of a physical therapy treatment plan or on its own.

💠Quadricep Stretch

Support yourself on a wall and stand on one leg.Bend the other knee as far back as you can.
Hold for as long as possible, aiming for 15 seconds, then 30 seconds, then 1 minute. You’ll feel a stretch in the front of your thigh on your bent leg.

💠Hamstring Stretch

Lie on your back and raise one leg as far as you can.Keep your leg straight with your knee locked and pull your knee into your chest with your hands behind your knee.Hold for as long as possible, aiming for 15 seconds building to 1 minute. You’ll feel a stretch at the back of your thigh on the stretch leg.

💠Straight Leg Lift

Lie flat on your back, making sure your impacted knee is flat and straight. Tighten your quadricep muscles and lift your leg 45 degrees off the ground. Hold for one to five seconds.
Slowly lower your leg back to the ground and relax your muscles and tendon. Repeat two to three sets, with 10 repetitions each.

💠Wall Slides

Stand upright with your back and glutes touching a wall. Place feet shoulder width apart and six inches from the wall.Bend your knees and slowly lower your hips down the wall until your knees are at a 45-degree angle. Hold for five seconds. Slowly slide back up to your starting position. Repeat two to three sets, with 10 to 15 repetitions.

💠Drop Squats
Begin standing with feet hip-width apart.
Slowly lower your glutes toward the ground while keeping your feet and knees stable.
Once you’ve lowered as far as you can go without pain in your knee, slowly lift back up to your starting position. Repeat two to three sets, with 10 repetitions each.

💠Single Leg Knee Bends

Stand on your affected leg, with your other leg bent slightly behind you and lifted off the ground — you can start by dragging your leg back until only your toes touch the ground, then lift it just a bit higher. Squat down on your affected leg until you feel slight pain in your knee.
Slowly put your weight onto your good leg and stand up. Repeat two to three sets, with 10 repetitions each.

💠TERMINAL KNEE EXTENSIONS
Knee extensions can be done with a resistance band. Put the band around the injured leg, behind the knee, and the other end around a door handle or other stable object.
Bend your knee to about a 45-degree angle, then slowly straighten it.

💠Kneeling hip flexor stretch

Kneel on one knee, with your other leg in front of you at a 90-degree angle.
Lean forward, bending your front knee slightly until a stretch is felt from the hip to the knee on the knee-down leg.
Hold for 30 seconds. Switch legs and repeat. Do two sets.

💠Step up.

Stand in front of a step or stool. Step up onto the higher surface with one leg and then the other. Step back in the same one-two pattern and return to starting position.
Alternate the leading leg and repeat 15 times. Do three sets.

💠Step down
💠Hip flexor strengthening

🔵Orthotic brace
Bracing or taping the patella can help you do exercises and activities with less pain. Most braces for patellofemoral problems are made of soft fabric, such as cloth or neoprene. You slide them onto your knee like a sleeve.

➕Electrotherapy
Tens
Ultrasound
InfraRed Radiation

⭕K taping

06/05/2025

⬛Torticollis is a stiff neck that makes it hard or painful to turn your head. In older kids and adults, it can happen after sleeping in a funny position. Babies can be born with a stiff neck, but the condition is a little different and not painful

💠causes torticollis?

There are various causes of torticollis; this leaflet explains the muscular torticollis for which you have been referred to physiotherapy. In some cases, it is not clear why a baby has torticollis but some contributory factors could be:

Positional- this more common in breech babies or babies who were overdue.
Forceps delivery or trauma.
Repetitive patterns (i.e. attention drawn to one side continuously e.g. looking to one side continuously).

🔶Symptoms

The head tilts to one side, and the chin points to the opposite shoulder. In 75% of babies with torticollis, the muscle on the right side of the neck is affected.

Limited range of motion in the neck makes it difficult for the baby to turn their head side to side and move it up and down.

During the baby's first few weeks, a soft lump may be felt in the affected neck muscle. This lump is not painful and gradually goes away before the baby reaches 6 months of age.
One side of the face and head may flatten because the child always sleeps on one side.

⭕Physical therapy intervention⭕

🔵Forward Head Pulls

While standing next to a counter, place your right hand on the back of your head. Hold the edge of the counter with your left hand.Slowly turn your head about 45 degrees to the right and then look down. You should feel a stretch in your neck and shoulders. If you can, use your right arm to gently press down on your head to deepen the stretch. Hold for up to 40 seconds.

🔵Opposing Rotations

Stand straight and lace your fingers together behind your head. Extend your elbows outward.
Slowly turn your head in the direction opposite your torticollis. Keep your shoulders and arms still. When you feel a stretch in your neck, hold your position for thirty seconds, then release back to a neutral position. Repeat this three to five times a day.


Once you feel comfortable doing this exercise on its own, you can add resistance to it. Lie on your side with your head on a pillow, with your torticollis causing you to look up. Gently turn your head towards the pillow and push your face into it, then hold this position for thirty seconds

🔵Sideways Head Pulls

Stand next to a counter so that your torticollis causes you to lean your head towards it. Hold the counter with your nearest hand.Place your other hand on top of your head.Lean your head away from the counter, aiming your other ear towards your shoulder. You should feel a gentle stretch. Use the hand on your head to deepen the stretch. Hold this position for up to forty seconds.

🔵Visual Tracking

When lying on their back, help your baby to
look at and follow faces or toys. Slowly move the toy to the right side in order to encourage head turning. Repeat this activity while your baby is lying on their tummy or sitting with
support.

🔵Side bending

Hold your child’s LEFT shoulder down with your RIGHT hand. Place your LEFT hand on top of the LEFT side of your child’s head and slowly bend their head towards their RIGHT shoulder.
Hold for a count of 5Repeat x 3

🔵Rotation

Place your LEFT forearm against your child’s RIGHT shoulder, and cup your child’s head with the same hand. Use your RIGHT hand to hold your child’s chin. Slowly rotate your
child’s face to their LEFT.Alternatively, roll your child onto the LEFT side. Keep their interest with a toy or eye contact. Gently roll your child's body onto their back whilst keeping their head rotated to the LEFT.Hold for a count of 5Repeat x 3Alternatively, roll your child onto the LEFT side. Keep their interest with a toy or eye contact. Gently roll your child's body onto their back whilst keeping their head rotated to
the LEFT.Hold for a count of 5Repeat x 3



🔵SIDS
Sudden Infant Death Syndrome (SIDS) is the sudden unexpected death of a baby from
no cause. The current recommendations for preventing SIDS are:
🔹Dos:
- Place your baby on their back to sleep from birth
- Sleep your baby with their face and head uncovered at all times
- Dress your baby in clothing appropriate for the weather
- Encourage tummy time when you baby is awake and being supervised by an
adult

🔹Don’ts:
- Never sleep your baby on their tummy or side in
any environment, even when resting on an adult’s
chest
- Never leave your baby surrounded by loose
bedding, toys or clothing
- Don’t sleep your baby on a tri-pillow (boomerang
pillow), bean bag or hammock
- Don’t expose your baby to cigarette smoke

🔵Neck Rotation During Tummy Time

When your baby is enjoying tummy time, you can work on neck rotation exercises to help with torticollis. Place their favorite toys and colorful baby-safe objects to the side of your baby, and encourage active looking towards the toys. You can also assist your baby in rotating their head by gently turning their head during tummy time.

🔵Lateral Head Tilt

When the sternocleidomastoid muscle becomes tight, the head and neck get pulled towards the tight side. To stretch this, sit with your knees bent and hold your infant on your thighs. To stretch the right side of the neck, hold your baby's right shoulder down while slowly and gently bending their head away from the shoulder. Hold for 20-30 seconds and repeat four times. Do this multiple times during the day.

🔵Cheek-to-Cheek Hold

To gently rotate your baby's neck away from the tight side, hold your baby upright against your chest and neck. Press your cheek against your child's cheek, and slowly press your cheeks together, allowing your child's head to rotate away from yours. Hold this position for 5-10 seconds, and release. Repeat five times. A mirror may be used to keep baby engaged and turning their head to one side.

🔵Side-Lying Head Lift
To have your baby actively engage their lateral neck muscles, you can try the side-lying head lift exercise. Place your baby on one side, and be sure they are supported by a rolled-up towel or blanket behind their body. Then, use engaging and age-appropriate toys to keep your baby's attention, and move the toy up away from the floor.

Your baby may naturally try to follow the toy with their eyes and head, lifting their head up sideways and engaging their lateral neck muscles. Perform this for a few minutes, and then give them a rest. (Your child may become fussy if you exercise too much with them

⛔⛔Prevention⛔⛔
Change your baby's body position often when they are awake.
Limit the time spent positioned in car carriers, swings, and strollers.
Provide ur child with supervised tummy time to strengthen neck, shoulder and back muscles.
Monitor your child for signs of neck tightness on one side, and check-in with your pediatrician if you suspect any problem with your baby.

16/05/2024

[5/16, 11:06 AM]
its _ Dr Sandip Kumar Physiotherapist:
लम्बर ट्रैक्शन एक चिकित्सीय तकनीक है जिसका उपयोग भौतिक चिकित्सा और पुनर्वास में दर्द से राहत देने और पीठ के निचले हिस्से और आसपास की संरचनाओं को प्रभावित करने वाली मस्कुलोस्केलेटल स्थितियों को सम्बन्धित : बड़े पैमाने पर स्पॉन्डलाइटिस की समस्या दूर करने के लिए ट्रैक्शन का प्रयोग किया जाता है। इससे दर्द को काफी कम किया जा सकता है।यह स्पाइनल डिस्क में दबाव को कम करने का काम करता है, जो दर्द को जड़ों से खत्म करने का काम करते हैं। शोधों में यह बात साबित हुई है कि ट्रैक्शन के बाद रोगियों को नर्व्स के आस-पास दर्द में राहत महसूस हुई है। यह स्पॉन्डलाइटिस के प्रमुख लक्षण मसल्स स्पैज्म को दूर करने का काम करता है।

13/05/2024

its _ Dr Sandip Kumar Physiotherapist:
ऑस्टियोआर्थराइटिस एक प्रकार का गठिया है जो तब होता है जब आपके जोड़ों में उपास्थि खराब हो जाती है। उस फिसलन वाले, चिकने शॉक अवशोषक के बिना, जब आप उनका उपयोग करते हैं तो आपके जोड़ कठोर, दर्दनाक या ऐसा महसूस हो सकते हैं जैसे वे एक साथ पीस रहे हों।
ऑस्टियोआर्थराइटिस के जोड़ों के दर्द और कठोरता को कम करने के महत्वपूर्ण तरीकेव्यायाम: अपने जोड़ों को हिलाने से कठोरता से राहत मिल सकती है और उनके आसपास की मांसपेशियां मजबूत हो सकती हैं। तैराकी, जल एरोबिक्स और वजन प्रशिक्षण जैसी कम प्रभाव वाली गतिविधियाँ मदद कर सकती हैं। आपका प्रदाता आपको एक भौतिक चिकित्सक के साथ काम करने की सलाह दे सकता है ।

09/05/2024

अल्ट्रासाउंड फिजियोथेरेपी उपचार का उपयोग निशान ऊतक को नरम करने के लिए भी किया जाता है और यह घुटने के ऑस्टियोआर्थराइटिस (ओए) के प्रबंधन में चमत्कार कर सकता है। यदि कंधे में जमाव या तीव्र कंधे में दर्द हो तो फिजियोथेरेपिस्ट द्वारा अल्ट्रासाउंड की भी सिफारिश की जाती है।

Dr Sandip Kumar PT
Consultant physiotherapist
Physiowallah physiotherapy advance ortho and neuro rehabilitation centre

30/04/2024

kumar pal



#

30/04/2024

30/04/2024

परमात्मा की कृपा से चिल्ड्रेन ऑफ़ अर्थ संस्था ,TCS कोचिंग,सेंट जेवियर्स स्कूल एवं वी.पी. रामानुजन स्कूल की सहभागिता से 7 मई 2024 को रक्तदान शिविर के कार्यक्रम का आयोजन सुनिश्चित किया गया है।
आप सभी बंधुओं से निवेदन है कि इस कार्यक्रम में अपना सक्रिय योगदान देकर इसे सफल बनाएं।🙏
रक्तदान शिविर का मुख्य उद्देश्य यह है कि एक ऐसा तंत्र बनाया जाए जिससे जरूरतमंदों को सही समय पर रक्त उपलब्ध कराया जा सके और विशेष ब्लड ग्रुप के लोगों को चिन्हित करके रखा जाएगा, आवश्यकता पड़ने पर ही उनसे मदद ली जाएगी।

स्वेच्छा से रक्त दान करने वाले स्वयंसेवक अपना पंजीकरण जल्द से जल्द करवाएं।

व्यवस्थापक एवं संपर्क सूत्र:-
कोषाध्यक्ष, चिल्ड्रेन ऑफ़ अर्थ संस्था:-
श्री अमित मिश्रा (मो. 9170312526)

श्री शुभम तिवारी (मो. 9140753197)

डा. विकास श्रीवास्तव (मो. 6393413701)

श्री विपुल मिश्र ( मो. 8756978380)

श्री शक्ति ओझा (मो. 8115128001)

श्री गौरव मिश्र (मो. 9170611025)

श्री राजेश्वर ओझा (कथावाचक) (मो. 9305788319)

निवेदक:-
अध्यक्ष, चिल्ड्रेन ऑफ़ अर्थ संस्था :- श्री शिवकुमार त्रिपाठी एवं समस्त चिल्ड्रेन ऑफ़ अर्थ परिवार।

सह निवेदक:- शक्ति ओझा TCS,
Dr. विकास श्रीवास्तव (किरण पॉली क्लिनिक) व
एडवोकेट वैभव केसरवानी

सचिव, चिल्ड्रेन ऑफ़ अर्थ संस्था:-
डा. अर्पित कृष्ण त्रिपाठी (मो. 8439038810)

मार्ग दर्शक मंडल:-
श्री विपुल मिश्रा (संस्थापक सदस्य)
श्री रविकांत मिश्रा।

सहयोगी संस्थाएं:-
किरण पॉली क्लिनिक, भगवन डेंटल क्लिनिक, कृष्णा कंस्ट्रक्शन भदरी, दृष्टि आई केयर, MUM मिनिरल वाटर्स, आरएस ऑफसेट, राज मोबाइल वर्ड, फिजियो वाला फिजियोथैरेपी सेंटर बरौंधा लाल गोपालगंज, पंकज आई केयर लाला बाजार, शारदा बाल विद्या मंदिर व अन्य।

यदि आप संस्था से जुड़ना चाहते है या आर्थिक सहयोग करना चाहते है तो संस्था की ऑफिस भगवन डेंटल क्लीनिक आ कर मिलें🙏🏻

11/04/2024

22/02/2024

15/02/2024