Physiotherapist - Raheel Khokhar - Malaysia

10/02/2026

What Is False Sciatica ( piriformis Syndrome )?

False sciatica refers to buttock pain that radiates down the leg, similar to true sciatica, but without direct irritation or compression of the sciatic nerve at the spine.

Instead, the problem usually originates from the piriformis muscle, a small but powerful muscle deep in the glute region. When tight or spasmed, it can compress or irritate the sciatic nerve locally.

Why Does It Happen?

Common contributing factors include:
• Tight or overactive piriformis and glute muscles
• Muscle spasms
• Prolonged sitting (especially poor posture)
• Repetitive hip movements
• Carrying a wallet in the back pocket (“wallet sciatica”)

True Sciatica vs. False Sciatica (Quick Comparison)

True Sciatica:

• Pain worsens with coughing or sneezing
• Often caused by disc herniation or spinal issues
• Positive straight leg raise test
• Pain originates from nerve compression in the spine

False Sciatica (Piriformis Syndrome):

• Pain does not worsen with coughing or sneezing
• Not caused by spinal disc problems
• Triggered by tight hip and glute muscles
• Straight leg raise may be negative or only mildly positive

Prevention & Management Tips:

• Regularly stretch the hip and glute muscles
• Avoid prolonged sitting; take movement breaks
• Improve sitting posture and workstation ergonomics
• Avoid carrying bulky items in back pockets
• Strengthen supporting hip and core muscles

23/01/2026

A sprained ankle is a common sports injury, but can also happen any time a sudden twist displaces the ankle joint. Sprains often occur when wearing inappropriate shoes or walking on an uneven surface. According to the American Orthopaedic Foot & Ankle Society, 25,000 people are treated for ankle sprains every day.

3 Types of Ankle Sprains

Inversion – when you sprain your ankle on the pinky toe side of the ankle.

Eversion – when a sprain is on the big toe side of the ankle

High ankle sprain – affects the upper part of the ankle between the foot and the shin.

How Severe is Your Ankle Sprain?
Ankle sprains are categorized into grades that define the severity of the injury.

A Grade 1 ankle sprain is characterized by ligaments that are stretched or slightly torn. Though there may be some tenderness and swelling, you should be able to put your weight on the foot without too much pain.

A Grade 2 ankle sprain means that the ligament is severely, but not completely torn. Swelling and accompanying pain is more pronounced, to the point that you may not be able to put your weight down on the foot.

A Grade 3 ankle sprain constitutes a complete tear of the ligament. Swelling and pain is likely to be severe and you won’t be able to put your weight down the foot.

Common Symptoms of an Ankle Sprain
Ankle Pain
Swelling of the Ankle
Possible Bruising
Redness
Warmth

Treatment Protocal:

Phase I: Acute Phase (Days 1–3 or 1–5)
Goals: Reduce swelling and pain, protect the ligament.
PRICE: Protection (bracing/splinting), Rest, Ice (15-20 min, several times daily), Compression, and Elevation.
Motion: Gentle, pain-free ankle range of motion exercises (ankle pumps, ankle circles, writing the alphabet).
Weight Bearing: As tolerated; use crutches if necessary to avoid limping.

Phase II: Sub-Acute Phase (Range of Motion & Strength)
Goals: Restore full range of motion, begin strengthening.

Exercises:
Range of Motion: Ankle circles, towel scrunches (using toes to scrunch a towel).
Strengthening: Isometric exercises (pressing foot against a wall).
Resistance: Resistant Band Inversion/Eversion (rotating the foot inward/outward) and Plantar/Dorsiflexion (pointing toes down/up).
Balance: Single-leg standing (initially 30-60 seconds).

Phase III: Advanced Rehabilitation (Stability & Agility)
Goals: Restore full strength, balance, and agility.

Exercises:
Balance: Single-leg balance on unstable surfaces (foam pad or BOSU ball).
Strength: Calf raises, lateral band walks.
Agility: Single-leg hopping, jogging, figure-of-eight running.

16/05/2024

Do you have swelling ?
What are the reasons ?
How you can reduce it ?

Video covers swelling management
Follow the points to reduce swelling and pain ..
- Reduce Salt Intake in diet
- Icing ( 2 -3 mins ) 2-3 times a day
- Elevation of swollen limb
- Stockings
- Rest

22/03/2024

What’s is stroke ?
What should we do when stroke attack comes ?
MAIN QUESTION IS HOW DO WE IDENTIFY STROKE?
Remember Term BE- FAST…
Follow the video any questions feel free to ask … stay safe and do share and educate people around you thx

01/02/2024

03/01/2024

Are you having Neck Pain ?
Let’s do some common Neck Stretches…
Do all stretches regularly to get relief from Neck Pain 😊
Let’s do it follow the video ✔️

27/12/2023

Let’s talk about Neck stretches
Do you have neck pain ?

Scalene Muscle Stretech

17/12/2023

https://youtu.be/l4lZ3WVMoCQ?si=WInurhA1yTLGEDq-

Do you have neck ?

Neck relief stretches

14/12/2023

https://youtu.be/JWmx_8duL48?si=OGh4BxPW60CEcqxr

- Neck Pain - Muscle Stretch Concept - Upper Trapezius stretch

10/12/2023

https://youtu.be/WIX8ucEuivE?si=S2bNLt5u4QXxskki

Are you having neck?
How to get relief from it ?
Coming with a series of videos to help relief from neck pain atay a tuned

11/11/2023

11/11/2023

Anyone seeking for home physiotherapy services feel free to contact
Stay healthy😇