Tender Touch Physiotherapy and Rehabilitation

17/06/2025

01/06/2025

Sports Physiotherapy
- Here, Tender Touch is focused on the prevention, evaluation, treatment, and rehabilitation of injuries related to sports and exercise.
- Treatment uses evidence-based techniques to address musculoskeletal issues, enhance performance, and promote overall wellbeing in athletes of all levels, including those of you who enjoy sports for pleasure, health, and fitness.
- If you see a sports therapist, you can expect your treatment plan to include a combination of ice therapy, heat therapy, strength exercises, manual therapies, postural adjustments, taping techniques, electrotherapies, and sports specific tasks

29/05/2025

PROPER LIFTING
Proper lifting involves engaging your legs and maintaining a straight back, keeping the load close to your body, and bending at the knees rather than the waist. It's crucial to avoid twisting while lifting and to set the load down in a controlled manner, reversing the lift.
Here's a more detailed breakdown:
1. Preparation:
Assess the load: Determine if you can safely handle the weight.
Create a stable base: Stand with your feet shoulder-width apart, one foot slightly in front of the other for balance.
Get close to the load: Reduce the distance you have to reach, minimizing strain.
2. Lifting:
Bend at the knees: Squat down to the load, keeping your back straight and engaging your core muscles.
Maintain a straight back: Keep your head up, chest out, and shoulders back.
Keep the load close to your body: Minimize strain on your back by holding the weight close to your waist.
Use your legs: Lift by straightening your legs, not your back.
Breathe out: Exhale as you lift to avoid creating a vacuum in your abdominal cavity.
Avoid twisting: Turn your feet rather than twisting your body.
Lift smoothly: Avoid jerky motions.
3. Setting the Load Down:
Reverse the lift: Bend at the knees to lower the load, keeping your back straight.
Avoid twisting: Turn your feet instead of twisting your body.
Keep the load close: Minimize strain on your back.
4. General Tips:
Plan your lift: Think about the weight, distance, and any obstacles before you lift.
Avoid overreaching: If you need to reach for something, move your feet instead of leaning or twisting.
Don't hesitate to ask for help: If the load is too heavy, get assistance.
Take breaks when needed: If you feel fatigued, set the load down and rest.

20/04/2025

TO ALL OUR ESTEEMED CLIENTS, HAPPY EASTER HOLIDAYS

12/03/2025

FROM 1ST MARCH 2025, OUR PHYSIO CLINICS - UPPER HILL (KMA CENTRE) AND NGARA (STIMA PLAZA) ARE OPEN FROM 8AM - 7PM.

07/03/2025

FROZEN SHOULDER!!
Regain Your Range of Motion.
Frozen Shoulder, commonly known as Adhesive Capsulitis, can severely limit your shoulder movement and cause significant pain. At Tender Touch Physiotherapy, we specialize in targeted treatments to reduce pain and restore mobility. Discover effective exercises, therapies, and personalized care to help you break free from the limitations of a frozen shoulder.

27/02/2025

Benefits of Physiotherapy in Knee OA:
1. Pain Relief: Regular physiotherapy can reduce pain through targeted exercises and manual therapy.
2. Improved Function: By strengthening the muscles and improving joint mobility, physiotherapy can increase daily functional abilities and mobility.
3. Delay in Progression: Physiotherapy may help slow the progression of knee OA and reduce the need for surgery, such as a knee replacement.
4. Prevention of Further Injury: Learning proper movement patterns can prevent further strain and injury to the knee joint.
To book a session with Tender Touch Physiotherapy Staff, contact us at +254758199480, or our App – ttrehab

25/02/2025

*ICE IN SPORT INJURIES*
Ice is commonly used in sports injuries to reduce swelling, numb pain, and limit tissue damage during the first 24 hours of injury. Applying ice helps to constrict blood vessels, which reduces blood flow to the injured area, minimizing swelling and inflammation. It also helps to numb the area, which can provide pain relief.
*Here’s how ice is typically used in sports injuries*:
*Initial Injury Phase (First 48 hours)*: Ice should be applied as soon as possible after an injury to help control swelling and inflammation. It is most effective within the first 48 hours after an injury. Apply ice for 15-20 minutes every 1-2 hours, especially in the first 24 hours.
*How to Apply Ice*: You can use an ice pack, a bag of frozen peas, or a cold compress. Always place a thin cloth (like a towel) between the ice and the skin to prevent frostbite or cold burns. Avoid applying ice directly to the skin for long periods.
*Rest*: Along with icing, it’s important to rest the injured area to prevent further damage. Elevating the injured body part can also help reduce swelling.
*R.I.C.E Method*: This acronym stands for Rest, Ice, Compression, and Elevation. It’s a commonly recommended approach in the immediate treatment of injuries like sprains, strains, and minor muscle injuries.
It’s important to note that while ice can help manage acute injuries, it should not be overused. Prolonged or excessive ice application can lead to tissue damage, so it's crucial to follow the recommended duration for each session.
For more information, contact Tender Touch Physiotherapy staff: 0758199480 or in our App - ttrehab.
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20/02/2025

*PROPER LIFTING TECHNIQUE*
Lifting properly is crucial to avoid injury and to ensure you're using the right muscles to lift safely. Here are some key steps to follow for proper lifting technique:
1. *Stand Close to the Object*
Stand directly over the item you are lifting, with your feet shoulder-width apart.
Position your body so the object is as close to your body as possible. This minimizes strain on your back.
2. *Bend at the Hips and Knees*
Avoid bending at the waist, which can strain your lower back.
Instead, squat down by bending your knees and hips. Keep your back straight (neutral spine) and your chest lifted.
3. *Engage Your Core*
Before lifting, tighten your abdominal muscles to stabilize your spine and protect your lower back. This creates a solid base for lifting.
4. *Lift with Your Legs*
As you lift, use the power of your legs to push yourself up. Your legs are much stronger than your back, so they should do most of the work.
Keep your back straight and avoid twisting while lifting.
5. *Keep the Load Close to Your Body*
As you lift, keep the object close to your torso. The further the object is from your body, the more strain it places on your back.
6. *Don't Twist Your Body*
When turning, move your feet instead of twisting your torso. Twisting can lead to serious back injuries.
Always pivot your feet to change direction, not your back.
7. *Use a Helper if Necessary*
If the object is too heavy or bulky, ask for assistance or use lifting aids (e.g., a dolly, straps, or a forklift) to help lift it.
8. *Set the Object Down Safely*
When placing the object down, bend your knees and squat, keeping your back straight.
Avoid jerking or dropping the object suddenly. Control your movement to protect your body.
By following these steps, you can reduce the risk of injury and lift efficiently. It’s always better to ask for help from Tender Touch Physiotherapists if you're unsure about lifting something heavy!

11/02/2025

LOW BACK PAIN:
"Oh! Magic Hands!"
Not really magic - Simply an experienced unique Touch. We relieve pain on your back, joints, muscles, nerves, etc - Physiotherapy.
We restore your Physical Health.
- Visit our clinics,
- Call us (0758199480) or
- Let's meet virtually face-to-face (app - ttrehab).

03/02/2025

From pain to relief — experience the transformation with spinal manipulation! 🌟
If you're dealing with back pain, our expert techniques can help you reduce pain, improve mobility, and restore better posture.
Don't wait to feel better—book your appointment today and enjoy a special discount on your first consultation!

Visit: www.tendertouch.co.ke
Download our app: TTRehab
For inquiries, call: ☎️ 0758199480
📍 Locations: Upperhill: KMA Centre, 5th floor, Room 507
Ngara: Stima Plaza, Mezzanine floor, Room 8