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Monday 09:00 - 17:00 Tuesday 09:00 - 17:00 Wednesday 09:00 - 17:00 Thursday 09:00 - 17:00 Friday 09:00 - 17:00 Saturday 09:00 - 17:00

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J-Nekes PhysioCare, Yenagoa (2025)

22/05/2025

WHY YOU SHOULDN'T ALLOW ANYONE STEP ON YOUR BACK,ITS A BAD IDEA

There are several reasons why you might not want someone to step on your back:

Physical Harm
1. *Pain and injury*: Having someone step on your back can cause physical pain, injury, or even long-term damage.
2. *Spinal cord injury*: In severe cases, it could potentially harm your spinal cord.

General Well-being
1. *Trust and safety*: It's essential to prioritize trust and safety in any relationship or interaction.
2. *Self-care*: Taking care of your physical and emotional well-being is crucial for overall health.

if anyone has already stepped on your back please rush immediately for medical attention.

20/05/2025

IS YOUR BABY MEETING MILESTONES:
SPOT THE DELAY

Every baby develops at their own pace, and some might reach certain milestones earlier or later than others. If you're concerned about your baby's development, it's always best to consult with your physiotherapist.

Developmental Milestones to Watch For
1. *Physical milestones*: Rolling, sitting, crawling, standing, and walking.
2. *Cognitive milestones*: Recognizing faces, understanding simple instructions, and problem-solving.
3. *Language milestones*: Babbling, saying first words, and combining words.
4. *Social milestones*: Smiling, laughing, and interacting with others.

Red Flags for Delays
1. *No babbling or cooing by 6 months*.
2. *No sitting up by 9 months*.
3. *No standing with support by 12 months*.
4. *No single words by 16 months*.
5. *No combining words by 24 months*.

What to Do If You Have Concerns
1. *Schedule a Physiotherapy visit*Discuss your concerns and get a professional assessment.
2. *Monitor progress*: Keep track of your baby's development and note any changes.
3. *Early intervention*: If delays are identified, work with your physiotherapist to develop a plan for support.

Remember, every baby is unique, and some might need a little extra support. If you have concerns, don't hesitate to reach out to your physiotherapist.
Visit us at Rocanny Physiotherapy Clinic,in between Ebis and Custom junction Biogbolo, Yenagoa Bayelsa State.

02/05/2025

With Facebook for Creators – I'm on a streak! I've been a top fan for 3 months in a row. 🎉

$HOW TO IDENTIFY A FRACTURE IN A SPORTS INJURYIdentifying a fracture in a sports injury requires a combination of observa...$

02/05/2025

HOW TO IDENTIFY A FRACTURE IN A SPORTS INJURY

Identifying a fracture in a sports injury requires a combination of observation, physical examination, and sometimes imaging studies. Here are some steps to help identify a fracture:

Signs and Symptoms
1. *Severe Pain*: Sudden, intense pain at the time of injury, which may worsen with movement or weight-bearing.
2. *Deformity*: Visible deformity or swelling at the injury site.
3. *Limited Mobility*: Difficulty moving the affected limb or joint.
4. *Tenderness*: Tenderness to touch or pressure at the injury site.
5. *Bruising or Swelling*: Bruising or swelling around the injury site.

Physical Examination
1. *Inspect the Injury Site*: Look for deformity, swelling, or bruising.
2. *Palpate the Area*: Gently press on the area to check for tenderness or crepitus (grinding sensation).
3. *Assess Mobility*: Evaluate the range of motion and weight-bearing ability.

Imaging Studies
1. *X-rays*: The most common imaging modality for diagnosing fractures.
2. *CT Scans*: May be used for more complex fractures or to evaluate soft tissue damage.
3. *MRI*: May be used to evaluate soft tissue injuries or stress fractures.

Other Considerations
1. *Mechanism of Injury*: Understanding the mechanism of injury can help identify potential fracture patterns.
2. *Neurovascular Assessment*: Evaluate nerve and blood vessel function distal to the injury site.

When to Seek Medical Attention
1. *Severe Pain or Deformity*: If the injury is severe or there is significant deformity.
2. *Inability to Bear Weight*: If the individual is unable to bear weight or move the affected limb.
3. *Numbness or Tingling*: If there is numbness, tingling, or loss of sensation in the affected limb.

If you suspect a fracture, it's essential to seek medical attention promptly for proper evaluation and treatment.

01/05/2025

RELATIONSHIP BETWEEN EXERCISES AND HEALTHY BONES

Exercise plays a crucial role in maintaining healthy bones. Here's how:

Benefits of Exercise for Bones
1. *Increased Bone Density*: Weight-bearing exercises, like walking, running, or weightlifting, can help strengthen bones and reduce the risk of osteoporosis.

2. *Improved Balance and Coordination*:

3. *Enhanced Muscle Strength*: Resistance training can help build muscle mass, which supports bone health.

Types of Exercises for Bone Health
1. *Weight-Bearing Exercises*: Walking, running, hiking, or dancing.

2. *Resistance Training*: Weightlifting, bodyweight exercises, or resistance band exercises.

3. *Balance and Flexibility Exercises*: Yoga, tai chi, or Pilates.

Tips for Exercising for Bone Health
1. *Consult a physiotherapist*: Before starting a new exercise program, especially if you have bone health concerns.

2. *Start Slowly*: Gradually increase exercise intensity and duration.

3. *Incorporate Variety*: Mix different types of exercises to challenge bones and muscles.

Additional Factors for Bone Health
1. *Calcium and Vitamin D Intake*: Essential nutrients for bone health.

2. *Healthy Lifestyle*: Avoid smoking and excessive alcohol consumption.

30/04/2025

SHOW YOUR HEART SOME LOVE – CARDIOVASCULAR HEALTH AND PHYSIOTHERAPY

Your heart is one of the hardest-working organs in your body, pumping about 7,500 liters of blood daily to keep you alive. But with cardiovascular diseases (CVDs) on the rise in Nigeria, taking proactive steps to care for your heart has never been more important.

UNDERSTANDING CARDIOVASCULAR HEALTH

Your cardiovascular system consists of your heart and blood vessels, working together to supply oxygen and nutrients throughout your body. When this system is compromised—due to high blood pressure, diabetes, smoking, stress, or inactivity—it can lead to serious conditions like heart disease, stroke, and heart failure.

SIGNS YOUR HEART MIGHT NEED MORE ATTENTION

• Frequent chest discomfort or tightness

• Shortness of breath, even during light activities

• Unexplained fatigue or dizziness

• Swelling in the legs or ankles

• Irregular or rapid heartbeat

If you notice any of these symptoms, it’s essential to consult a healthcare professional.

HOW PHYSIOTHERAPY SUPPORTS HEART HEALTH

Many people associate physiotherapy with injury recovery, but it also plays a vital role in preventing and managing heart disease. Here’s how:

1. REGULAR PHYSICAL ACTIVITY

Exercise is one of the most effective ways to strengthen your heart. Aerobic exercises like brisk walking, cycling, and swimming help improve circulation,lower blood pressure, and reduce cholesterol levels. If you have a heart condition, a supervised exercise program can ensure safe and gradual improvement in your fitness.

2. BLOOD PRESSURE & WEIGHT MANAGEMENT

Being overweight and having uncontrolled blood pressure increase your risk of heart disease. A combination of low-impact exercises and lifestyle modifications can help maintain a healthy heart without straining your body.

3. BREATHING & RELAXATION TECHNIQUES

Proper breathing techniques can improve oxygen intake, reduce stress, and enhance circulation. Deep breathing exercises, combined with gentle movement, can help manage hypertension and improve overall cardiovascular function.

4. POSTURE & CIRCULATION IMPROVEMENT

Sitting for long hours, especially with poor posture, can slow down circulation and increase the risk of blood clots. Simple postural corrections, mobility exercises, and stretches can help keep your blood flowing efficiently.

5. STRESS REDUCTION STRATEGIES

Chronic stress increases cortisol levels, leading to higher blood pressure and an increased risk of heart disease. Relaxation techniques, light physical activity, and proper sleep can help lower stress and promote a healthier heart.

TAKE ACTION FOR YOUR HEART TODAY

A healthier heart starts with small, consistent changes:

✔️ Aim for at least 150 minutes of moderate exercise per week

✔️ Eat a balanced diet rich in fruits, vegetables, and whole grains

✔️ Manage stress through breathing exercises and relaxation techniques

✔️ Get regular check-ups to monitor your heart health

✔️ Stay hydrated and avoid excessive alcohol, smoking, or processed foods

Your heart does so much for you- it’s time to give it the care it deserves!

Stay healthy and take care,

28/04/2025

WHY YOU SHOULD AVOID PROLONGED SITTING
Prolonged sitting can have negative effects on your physical and mental health. Some reasons to avoid prolonged sitting include:

Physical Health Risks
1. Increased risk of chronic diseases (heart disease, diabetes, obesity)
2. Muscle atrophy and weakness
3. Poor posture and back pain
4. Reduced blood flow and circulation
5. Increased risk of deep vein thrombosis (DVT)

Mental Health Risks
1. Increased stress and anxiety
2. Decreased productivity and focus
3. Negative impact on mood and overall well-being

Tips to Reduce Sitting Time
1. Take regular breaks to stand and stretch
2. Incorporate physical activity into your daily routine
3. Use a standing desk or adjustable workstation
4. Engage in activities that promote movement (walking, stretching, yoga)

Benefits of Regular Movement
1. Improved cardiovascular health
2. Increased energy levels
3. Enhanced mental clarity and focus
4. Better overall health and well-being

26/04/2025

HOW TO DIAGNOSE PES PLANUS DEFORMITY IN A CHILD

To identify pes planus (flat feet) in a child, look for the following signs and symptoms ¹ ²:
- *Common Signs:*
- Flattening of the medial longitudinal arch (MLA) of the foot
- Medial navicular prominence
- Hindfoot eversion
- Secondary hallux valgus (big toe pointing towards the second toe)
- Crowding of the lesser toes
- *Symptoms:*
- Foot pain, especially when walking longer distances or playing sports
- Easy fatigability in the foot and ankle region
- Difficulty walking or changes in gait
- Leg cramps or muscle pain in the foot or leg
- Uneven shoe wear patterns, with more wear on the medial (inner) side of the shoe

*Types of Flat Feet:*

- *Flexible Flat Feet:* The foot arch is visible when not standing but disappears when weight is applied.
- *Rigid Flat Feet:* The arches are absent, whether standing or sitting, often associated with underlying neuromuscular or orthopedic conditions.

25/04/2025

IMPORTANCE OF STRETCHING
Stretching is essential for maintaining flexibility, improving range of motion, and reducing muscle tension.

Regular stretching can also help prevent injuries, enhance athletic performance, and promote overall physical and mental well-being.

Some benefits include:

1. Improved flexibility and mobility
2. Reduced muscle soreness and injury risk
3. Enhanced athletic performance
4. Better posture and reduced muscle tension
5. Improved circulation and reduced stress.

Here are some simple stretches:

1. Neck Stretch: Slowly tilt your head to the side, bringing your ear towards your shoulder. Hold for 30 seconds and switch sides.

2. Shoulder Rolls: Roll your shoulders forward and backward in a circular motion. Repeat for 10-15 repetitions.

3. Chest Stretch: Place your hands on a wall or door frame and lean forward, stretching your chest. Hold for 30 seconds.

4. Quad Stretch: Stand with one hand against a wall for balance and lift one leg behind you, keeping your knee straight. Hold for 30 seconds and switch legs.

5. Calf Stretch: Stand facing a wall with one hand on the wall for balance. Step one foot back about a foot and a half, keeping your heel on the ground. Bend your front knee and lean forward, stretching your calf. Hold for 30 seconds and switch legs.

6. Hamstring Stretch: Sit on the floor with your legs straight out in front of you. Lean forward, reaching for your toes. Hold for 30 seconds.

20/03/2025

BAD OFFICE SITTING POSTURES
Here are some common bad office sitting postures:

# # 1. Slouching
- Slouching forward with your shoulders rolled and head down.
- This posture can lead to strain on your neck, shoulders, and upper back.

# # 2. Leaning Forward
- Leaning forward with your elbows on your desk and head in your hands.
- This posture can lead to strain on your neck, shoulders, and wrists.

# # 3. Crossing Legs
- Crossing one leg over the other, which can lead to poor circulation and strain on your lower back.
- This posture can also lead to uneven hip alignment and strain on your pelvis.

# # 4. Sitting with Legs Straight Out
- Sitting with your legs straight out in front of you, which can lead to strain on your lower back and hips.
- This posture can also lead to poor circulation and swelling in your legs.

# # 5. Holding Phone to Ear
- Holding your phone to your ear with your shoulder, which can lead to strain on your neck and shoulder.
- This posture can also lead to poor breathing and tension in your upper back.

# # 6. Typing with Wrists Bent Up
- Typing with your wrists bent up, which can lead to strain on your wrists and hands.
- This posture can also lead to carpal tunnel syndrome and other repetitive strain injuries.

# # 7. Sitting with Back Against the Edge of the Chair
- Sitting with your back against the edge of the chair, which can lead to strain on your lower back and hips.
- This posture can also lead to poor circulation and discomfort in your legs.

# # 8. Reaching Forward to Type
- Reaching forward to type, which can lead to strain on your shoulders, arms, and wrists.
- This posture can also lead to poor breathing and tension in your upper back.

# # 9. Sitting with Feet on the Floor with Knees Higher than Hips
- Sitting with your feet on the floor with your knees higher than your hips, which can lead to strain on your lower back and hips.
- This posture can also lead to poor circulation and discomfort in your legs.

# # 10. Holding Head in Hands
- Holding your head in your hands, which can lead to strain on your neck and shoulders.
- This posture can also lead to poor breathing and tension in your upper back.

Remember to take regular breaks to stretch and move around, and to practice good posture to avoid discomfort and injury.

J-Nekes PhysioCare

22/05/2025

20/05/2025

02/05/2025

02/05/2025

01/05/2025

30/04/2025

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26/04/2025

25/04/2025

20/03/2025

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Monday	09:00 - 17:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00
Saturday	09:00 - 17:00