Dr Ayushi Rathore - Physiotherapist

28/07/2025

Regular exercise provides numerous benefits for physical and mental health. Here are some reasons to exercise daily:

Physical Benefits:
1. Weight Management: Regular exercise helps maintain a healthy weight and reduce the risk of obesity-related diseases.
2. Cardiovascular Health: Exercise strengthens the heart and lungs, improving circulation and reducing the risk of heart disease.
3. Increased Strength and Flexibility: Regular exercise can improve muscle strength, flexibility, and bone density.
4. Improved Sleep: Exercise can help regulate sleep patterns and improve sleep quality.

Mental and Emotional Benefits:
1. Reduced Stress and Anxiety: Exercise can help reduce stress and anxiety by releasing endorphins, also known as "feel-good" hormones.
2. Improved Mood: Regular exercise can improve mood and reduce symptoms of depression.
3. Increased Energy: Exercise can boost energy levels and reduce fatigue.
4. Enhanced Cognitive Function: Exercise has been shown to improve cognitive function, including memory and concentration.

Long-Term Benefits:
1. Reduced Risk of Chronic Diseases: Regular exercise can reduce the risk of chronic diseases, such as diabetes, certain cancers, and osteoporosis.
2. Improved Overall Health: Exercise can improve overall health and well-being, increasing quality of life and life expectancy.

Tips to Get Started:
1. Find an Exercise You Enjoy: Engage in physical activities that bring you joy, whether it's walking, running, swimming, or dancing.
2. Start Small: Begin with short, manageable sessions and gradually increase duration and intensity.
3. Schedule It: Treat exercise as a non-negotiable part of your daily routine.

Remember, consistency is key. Aim for at least 30 minutes of moderate-intensity exercise per day, and enjoy the benefits that come with regular physical activity!




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25/04/2025

Tendinitis is inflammation of the thick fibrous cords that attach muscle to bone.
Shoulder tendonitis is a common overuse injury in sports such as swimming, etc.

Symptoms

• Tenderness
• Mild swelling
• Clicking or popping of the shoulder
• Loss of range of motion
• Shoulder pain
• Shoulder weakness

Treatment

👉Rest
👉Icing
👉Range of motion
👉Strechings
👉Strenthning exercises




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22/04/2025

People of all ages can experience knee pain.
People experiencing knee pain should speak with a healthcare professional before attempting any exercises.
Knee-strengthening exercises do not directly affect the knee joint.
With improved knee strength, older adults can take control of their lives with better mobility.
You don’t have to do a lot of exercises, just consistent, low intensity is good enough to maintain knee strength.

Improving knee strength in older age can be achieved through exercises that target the muscles around the knee joint.
Start by stretching your heel, calf, quadriceps, and hamstrings, and work up to half squats, calf raises, and other leg lift variations.
Here are some effective exercises:

Exercises for Knee Strength

1. Squats
2. Leg Press
3. Lunges
4. Leg Extensions
5. Straight Leg Raises
6. Knee Bends
7. Step-Ups

Tips for Exercising

1. Start slow
2. Use proper form
3. Warm up

Additional Tips for Older Adults

1. Focus on functional exercises
2. Use support
3. Exercise regularly
4. Listen to your body




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03/01/2025

Avoid Prolong Sitting in Toilet

Modern lifestyles become more and more sedentary, sitting for long periods🚽 of time can cause major issues to your spine and do damage to your health in many ways, we might not realise.

People have a habit of bringing their phones📱 to the bathroom.

A three-minute trip to the 🚽loo can easily turn into 15 minutes⏳ of reading📄, scrolling 📊 and posting📈.
The open oval-shaped toilet seat 🚽compresses the buttocks, keeping the re**um in a lower position, than if you were sitting on the couch🪑.

✅ With gravity pulling the lower half of the body down, the increased pressure affects your blood circulation.
✅ As a result, the veins and blood vessels surrounding the a**s and lower re**um become enlarged and engorged with blood, increasing the risk of hemorrhoids.
▶️ In some situation people have to spend an unusual amount of time on the toilet. Constant difficulty or discomfort when passing stool can be a symptom of gastrointestinal issues, such as irritable bowel syndrome and Crohn’s disease.

▶️ All of our upper body weight rests on our lower back, when we sit. This increased compression in and on our spinal discs and spinal column .

▶️ Sitting on the toilet for a long time can compress the sciatic nerve and cause sciatic neuropathy. This is because prolonged sitting can put pressure on the piriformis muscle, from where sciatic nerve travel.




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30/01/2024

24/01/2024

flag sign of back pain
The “red flags” of back pain are important historical and physical features that point to potentially dangerous conditions. Identification of a red flag warrants close attention and further diagnostic testing.
⏩ Sudden loss of sensation in one or both legs, the groin and ge***al area, and/or the a**l region
⏩ Sudden, intolerable pain in the lower back and/or both leg
⏩ Back pain that follows a trauma, such as a fall, sports injury, or car accident
⏩ Thoracic pain
⏩ Fever and unexplained weight loss
⏩ Bladder or bowel dysfunction
⏩ History of carcinoma
⏩ Saddle anesthesia (loss of feeling in the buttocks and inner thighs)
⏩ Weak, numb, or painful leg muscles



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flag sign of back painThe “red flags” of back pain are important historical and physical features that point to potentially dangerous conditions. Identi...

11/12/2023

SPRAIN
A sprain is an injury to the band of collegen tissue i.e. a ,ligament which connects two or more bones to a joint.
Causes
Sprains are caused when a joint is forced to move into an unnatural position.
Symptoms
1⃣ Pain especially when putting weight on the affected foot.
2⃣ Tenderness upon palpation of the ankle joint
3⃣ Bruising, edema and swelling
4⃣ limitations in range of motion
5⃣Instability at the level of the joint
6⃣Cold foot
👉special Tests: positive signs in Anterior Draw, Talar Tilt or Squeeze Test
PHYSIOTHERAPY MANAGEMENT
Ankle Sprain Healing Goals:

👉 To relieve pain.
👉 Regain strength.
👉Regain range of motion.
🛌 Rest
💦 Ice
🤺 Compression
🤸‍♀️ Elevation
🧘‍♀️ Stretching and
🤹‍♀️ Strengthening the muscles
🔌 Electrotherapy


management
sprain physiotherapy

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07/12/2023

Rheumatoid arthritis is a chronic inflammatory condition that can cause pain, swelling and stiffness in joints.
Causes
 Immune system attacks the tissue lining the joints on both sides of your body.
Symptoms
The disease often begins slowly.
Early symptoms may include:
⏩ Minor joint pain
⏩ Stiffness
⏩ Fatigue
Joint symptoms may include:
👉Morning stiffness, which lasts more than 1 hour, is common.
👉Joints may feel warm, tender, and stiff when not used for an hour.
👉Joint pain is often felt in the same joint on both sides of the body.
👉Joints are often swollen.
👉Over time, joints may lose their range of motion and may become deformed.

PREVENTION
1⃣ Quit smoking.
2⃣ Avoid consumption of alcohol.
3⃣ Check for bone density earlier and minimize bone loss.
4⃣ Maintain ideal body weight.
5⃣ Add healthy proteins in your diet.
6⃣ Increase vitamin D in your diet as it increases bone density.
7⃣ Maintain good oral health.
8⃣ Reduce the exposure to environmental pollution.
9⃣Blood glucose control.
🔟Consult the doctor earlier if there is any prolonged pain in joints.

Physiotherapy Management
Stretching
Stretching can help improve flexibility, reduce stiffness, and increase range of motion.
Pilates
Pilates is a low impact activity that can increase flexibility for enhanced joint health.
Walking
Frequency: You should aim to walk everyday, if you can. If not, try to aim for three to five times per week.
Intensity: Try to aim for moderate intensity (two to three miles per hour).
Time: A good goal is to walk for 30 minutes to one hour every day.
Strength training
Strengthening the muscles around the affected joints can help increase strength while reducing pain and other RA symptoms.

05/10/2023

Right posture for Sitting

👉 Adjust the height of your chair so that your feet rest flat on the floor or on a footrest.
👉 Keep your knees at or below the level of your hips.
▶️ Don't cross your legs.
▶️ Your ankles should be in front of your knees. ▶️ Keep a small gap between the back of your knees and the front of your seat.
👉 Adjust your chair to support your back or place a rolled towel or small pillow behind your lower back.
👉 Your monitor should be slightly below eye level.
👉 Keep your head and neck in line with your torso.
👉 Relax your shoulders.
👉 Keep your forearms parallel to the ground.

09/09/2023

04/09/2023