GWS Home Physiotherapy

13/09/2025

Plantar fasciitis is one of the most common conditions causing heel pain. It involves inflammation of the plantar fascia — a tough, fibrous band of tissue that runs along the sole of the foot. The plantar fascia attaches to the heel bone (calcaneus) and to the base of the toes. It helps support the arch of the foot and has an important role in normal foot mechanics during walking.

Tension or stress in the plantar fascia increases when you place weight on the foot, such as withstanding. The tension also increases when you push off on the ball of the foot and toes. Both of these motions occur during normal walking or running. With overuse or in time, the fascia loses some of its elasticity or resilience and can become irritated with routine daily activities.

30/08/2025

🎉 Merdeka 2025: Mari kita raikan dengan semangat perpaduan dan harapan baru.

#

03/08/2025

Grades of Disc Degeneration on MRI 🧲

🔹 Grade I
The disc is normal, well hydrated, and very bright on T2.

🔹 Grade II
Mild early changes, still bright on T2, nucleus clearly visible.

🔹 Grade III
Gray signal, moderate loss of hydration, unclear nucleus-annulus border.

🔹 Grade IV
Dark signal, significant dehydration, and reduced disc height.

🔹 Grade V
Collapsed disc, very dark signal, and severe degeneration.

24/07/2025

Appreciate your feedback and I’m glad that you liked my service . Thank you for the recommendation too

08/07/2025

Are you doing desk bound job ? Driving most of the time ? Here are some simple stretches you should do ….

#

26/04/2025

A sprained ankle is an injury that occurs when you roll, twist or turn your ankle in an awkward way. This can stretch or tear the tough bands of tissue (ligaments) that help hold your ankle bones together. Ligaments help stabilize joints, preventing excessive movement.

Ligaments help stabilize joints, preventing excessive movement. A sprained ankle occurs when the ligaments are forced beyond their normal range of motion. Most sprained ankles involve injuries to the ligaments on the outer side of the ankle.

grade 1 sprain can take one to three weeks for recovery, while a grade 2 can take three to six weeks, and a grade 3 or a high ankle sprain recovery can last several months.

Causes of a sprained ankle might include:

⭐️A fall that causes your ankle to twist
⭐️Landing awkwardly on your foot after jumping or pivoting
⭐️Walking or exercising on an uneven surface
⭐️Another person stepping or landing on your foot during a sports activity

Signs and symptoms of a sprained ankle vary depending on the severity of the injury. They may include:
☘️Pain, especially when you bear weight on the affected foot
☘️Tenderness when you touch the ankle
☘️Swelling
☘️Bruising
☘️Restricted range of motion
☘️Instability in the ankle
☘️Popping sensation or sound at the time of injury

Apply an icepack (cold compress) wrapped in a wet cloth to the injury for 15 minutes every 2 hours for 24 hours and then for 15 minutes every 4 hours for 24 hours. Apply a compression elastic bandage firmly to the injury that extends well beyond the injury. Elevate the injured part.

Keep motion within your pain-free zone to avoid making the injury worse. Gradually return to your normal activities as long as your pain doesn't increase. At first, this includes walking short distances, such as to the bathroom, then progressing to your normal level of walking.

28/01/2025

26/01/2025

One of the muscles we often encounter in patients with neck pain is the sternocleidomastoid (SCM)—a key structure responsible for neck movement and head positioning.

The SCM muscle, originating from the sternum and clavicle and attaching to the mastoid process, is not only pivotal in neck rotation, lateral flexion, and forward movement but also has significant postural implications. Why should we prioritize its assessment?
• Tension and trigger points in the SCM often result from poor posture (think of forward head posture or prolonged screen time). This can cause neck pain, headaches, and referred pain to areas like the jaw or behind the ears.
• SCM dysfunction may also affect balance and proprioception, owing to its close relationship with the vestibular system.
• Its anatomical positioning near major vessels and nerves makes it a key muscle to consider in cases of chronic pain or dysfunction.

A thorough assessment of SCM length, tone, and trigger points is critical for patients presenting with neck pain, headaches, or upper shoulder discomfort. Treatment techniques such as manual release, stretching, posture correction, and strengthening exercises can have profound results on both pain relief and function.

Remind patients about the role posture plays in SCM health and encourage simple habits like screen height adjustment, regular movement breaks, and deep breathing for tension release. The sternocleidomastoid might just be a game-changer in your patient’s journey to recovery!

05/01/2025

I'm grateful for your kind words. I'll strive to maintain this service and explore other areas where I can contribute positively 🙏

03/01/2025

Gratefull for this 🙏

31/12/2024

Thank you for the the support and trust . Wishing all of you good health , more success and achievement upcoming year!!!

26/12/2024

Understanding Foot Pain, Causes and Physiotherapy Solutions

Foot pain can be debilitating, impacting mobility and overall quality of life. Here’s a breakdown of common causes by foot area:

Toes
• Causes: Ingrown toenails, bunions, gout, hammertoes, broken toes
• Tip: Maintain proper toe alignment with comfortable footwear, and perform toe stretches to improve flexibility.

Top of the Foot
• Causes: Sprains/strains, osteoarthritis, tendonitis, gout
• Tip: Apply RICE (Rest, Ice, Compression, Elevation) for acute pain and focus on strengthening exercises for the tendons.
Bottom of the Foot
• Causes: Plantar fasciitis, flat feet, bunions, corns/calluses, bursitis, plantar warts
• Tip: Use orthotics for arch support and perform stretching exercises like calf stretches to relieve tension on the plantar fascia.

Side of the Foot
• Causes: Bursitis, peroneal tendonitis, PTTD (posterior tibial tendon dysfunction), stress fractures
• Tip: Gradually increase activity levels to avoid overuse injuries, and strengthen ankle stabilizing muscles with resistance bands.

Prevention Matters:
Invest in proper footwear, maintain a healthy weight, and stay active with exercises that enhance foot and ankle strength. Early intervention is key, so don’t ignore persistent pain.

Have you dealt with foot pain? What strategies helped you? Let’s start a conversation to support healthier, pain-free movement!