Adventist Physiotherapy Centre

09/01/2026

What can be done after knee surgery
1. Pain & swelling control
- Start cryotherapy or ice packs
- Encourage gentle ankle pumps to improve circulation & reduce swelling
2. Prioritize knee extension
- Avoid pillows under the knee, use heel props
3. Early quadriceps activation
- Start with isometrics, then progress to SLRs
4. Structured ROM progression
- Week 1-2 aim 0- 90 degree
- Week 3-6 progress 0-110 degree +

For a personalized plan, consult our physiotherapist today.

https://wa.me/60124774721

09/01/2026

What can be done after knee surgery
1. Pain & swelling control
- Start cryotherapy or ice packs
- Encourage gentle ankle pumps to improve circulation & reduce swelling
2. Prioritize knee extension
- Avoid pillows under the knee, use heel props
3. Early quadriceps activation
- Start with isometrics, then progress to SLRs
4. Structured ROM progression
- Week 1-2 aim 0- 90 degree
- Week 3-6 progress 0-110 degree +

For a personalized plan, consult our physiotherapist today.

https://wa.me/60124774721

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02/01/2026

“Duduk → Berdiri → Berjalan → Pusing → Duduk semula”

“Sit → Stand → Walk → Turn → Sit again”

Ujian Timed Up and Go (TUG)
Ujian ringkas untuk menilai pergerakan, keseimbangan dan risiko jatuh terutama sekali dalam kalangan orang tua.

Sudah cuba? Komen berapa saat anda berjaya.

Timed Up and Go (TUG) Test
A simple test to check movement, balance and risk of fall in elderly.

Did you try? Let us know your score in the comment.

Need physiotherapy service/consultation? Contact us at 04-5304721 / 0124774721

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02/01/2026

As we step into 2026, we aren’t just turning a page—we’re starting a whole new chapter. We are thrilled to announce that Adventist Physiotherapy Centre is officially becoming AdventistPhysio! 💖

Thank you for being part of our journey. Let’s make 2026 our best year yet! Wishing everyone a healthy year ahead! 💖

27/12/2025

Tips for phone posture 🤗

Looking at your phone with your neck in an extreme bend can strain your neck muscles and lead to pain in your neck and shoulders. To prevent these issues, it's important to maintain a healthy posture while using your phone.

Tips for Better Phone Posture:

✅Bring your phone closer: Instead of leaning forward, bring your phone up to eye level.
✅Sit up straight: Maintain a good posture with your back straight and your shoulders relaxed.
✅Take breaks: Avoid looking at your phone for extended periods without taking breaks.

If you're experiencing neck pain, don't hesitate to contact us for more information and advice.🤗
https://wa.me/60124774721

19/12/2025

Your posture is aging faster than you think.

Forward head & rounded shoulders may affect your health like pain, injury, balance, confidence and even breathing.

Start fixing your posture by consult our physiotherapist today.

https://wa.me/60124774721

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12/12/2025

Is your elbow trying to tell you something?

Tennis elbow can affect anyone. If you feel pain when gripping, lifting, or twisting your wrist, your elbow may be signalling tendon strain.

Recognizing the signs early can help prevent it from worsening

https://wa.me/60124774721

01/12/2025

Just had a lower back operation?
Here are some gentle reminders to help you recover comfortably:

✅ Cool it down — apply some ice to reduce pain & swelling
✅ Keep your wound clean and dry. So, healing stays smooth
✅ Move lightly — short walks
✅ Sit with good support (your back will thank you!)
✅ Be kind to yourself — avoid bending, twisting, or lifting

✨ If something feels “not right,” listen to your body:
* Fever
* Sudden strong pain
* Numbness or weakness
* Trouble passing urine or stool
* Wound looks red, hot, or leaking

Healing takes time — go slow, be gentle, and take it step by step.
Listen and follow advice from your surgeon and physiotherapist
Your back is working hard to recover. 💪

https://wa.me/60124774721

21/11/2025

Did you know that physiotherapy can play a major role in improving mental health?Whether it's reducing
stress, enhancing mood, or improving overall mental resilience, movement is a powerful tool for mental well-being.

By combining physical treatments with mindfulness techniques, physiotherapists can help you feel better inside and out

For a personalized plan, consult our physiotherapist today.

https://wa.me/60124774721

31/10/2025

After breast cancer surgery, physiotherapy guides your body to move freely again, reducing stiffness, easing pain, and rebuilding the confidence to live fully.

24/10/2025

SPRAINED ANKLE? Do this following steps. 👇

1. 🧊 Ice for Pain and Swelling (10-15 mins).

2. 🩹 Compress immediately with a bandage or wear ankle guard for support.

3. 🔄 Gently Move your ankle within a pain-free range.

4.🦵 Exercise your knee and hip to keep circulation flowing.

5.🚶 Optimal Load: Walk with support as soon as it's tolerable.

IMPORTANT: If the pain is severe and doesn't reduce, or you can't put any weight on it, please seek professional advice immediately!

10/10/2025

Recovering from ACL surgery? Avoid these common mistakes that could delay your progress or risk of re-injury

Consistency, patience, and proper guidance make all the difference!

For a personalized plan, consult our physiotherapist today.

https://wa.me/60124774721