Dr Erum Therapy

23/11/2025

Physiotherapy plays a vital role in maintaining and restoring health. It does more than just relieve pain—it helps address the root cause of physical problems, improve mobility, strength, and flexibility, and prevent future injuries. By focusing on personalized treatment, physiotherapy ensures that your body heals in a safe and effective way, rather than just masking symptoms with medications.

Whether you are recovering from an injury, managing chronic pain, or aiming to improve posture and overall fitness, physiotherapy provides customized care and structured treatment plans to help you live pain-free and move better. It also empowers patients with the knowledge and exercises needed to maintain long-term health, reduce the risk of recurrence, and enhance overall quality of life.

Physiotherapy is not only for those in pain—it is also a preventive approach. Regular assessment and guidance from a physiotherapist can help identify weaknesses, correct posture, and improve joint and muscle function, which reduces the chances of injuries and chronic conditions in the future.

In addition, physiotherapy supports rehabilitation after surgeries, injuries, or long-term illnesses. Through targeted exercises, manual therapy, and education, patients regain strength, flexibility, and confidence in their daily movements. The ultimate goal is to help every individual restore function, prevent complications, and achieve optimal physical health.

Consulting a physiotherapist ensures that your body is properly assessed, and the right exercises and treatments are prescribed for long-term health and well-being. 🌸

03/11/2025

👣 Understanding Plantar Fasciitis: Causes, Symptoms, and Treatment

Plantar fasciitis (PLAN-tur fas-e-I-tis) is one of the most common causes of heel pain. It involves inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes. This tissue is crucial for supporting the arch of your foot and absorbing shock.

🔍 What is Plantar Fasciitis?
When the plantar fascia experiences excessive tension and stress, small tears can occur. Repeated stretching and tearing can irritate or inflame the fascia, leading to pain and discomfort.

🛑 Common Symptoms

The primary symptom is pain on the bottom of the foot, especially near the heel and arch.

* Worst in the morning: Pain is typically much worse with the very first steps after waking up or after a period of rest.
* Improves then worsens: The pain may gradually get better as you start moving around, but then worsen again after long periods of standing, walking, or running.
* Location: Pain is usually felt under the heel, and can be dull, sharp, or feel like aching or burning.
* Difficulty stretching: It can be painful to stretch the bottom of your foot, for example, when raising your toes off the floor.

🤷‍♀️ Causes and Risk Factors

While the exact cause is not always clear, several factors can increase the stress on your plantar fascia and put you at risk:

* Age: Most common in people between 40 and 60.

* Foot Mechanics: Having flat feet, a high arch, or an atypical walking pattern can affect weight distribution.

* Obesity/Weight Gain: Excess weight puts extra stress on the plantar fascia.

* Certain Activities: Long-distance running, ballet, aerobic dance, or any activities that place significant stress on the heel and attached tissue.

* Occupations: Jobs that require long hours of standing or walking on hard surfaces (e.g., factory workers, teachers).

* Tight Muscles: Tight Achilles tendons (connecting calf muscles to the heel) or calf muscles.

* Footwear: Wearing shoes with poor arch support, cushioning, or soft soles (including flip-flops or walking barefoot on hard surfaces).

* Activity Changes: Suddenly starting or increasing a high-impact exercise routine.

✅ Treatment and Self-Care

Most people with plantar fasciitis recover within several months using conservative, non-surgical treatments.

Home Care and Lifestyle Changes

* Rest: Limit activities that trigger pain, like long-distance walking or running. Switch to low-impact exercises like swimming or cycling.

* Ice: Apply a cloth-covered ice pack to the painful area for 10-20 minutes, up to four times a day. Rolling a frozen water bottle under your foot can also provide an effective ice massage.

* Stretching: Regularly perform gentle exercises to stretch the plantar fascia, Achilles tendon, and calf muscles.

* Supportive Footwear: Wear shoes with a low to moderate heel, thick soles, good arch support, and cushioning. Avoid high heels, flats, flip-flops, or walking barefoot on hard surfaces.

* Weight Management: Maintaining a healthy weight reduces stress on your feet.

Medical and Specialist Treatments

* Orthotics: Off-the-shelf or custom-fitted arch supports (insoles) can help distribute pressure evenly.

* Night Splints: Devices worn while sleeping to hold the foot and fascia in a lengthened position, promoting stretching overnight.

* Physical Therapy: A physical therapist can teach specific exercises and techniques to stretch and strengthen the lower leg.

28/10/2025

⭐Physiotherapy Tips for Arthritis & Joint Stiffness

Don't let knee arthritis and stiffness hold you back! Regular, gentle movement is key to managing pain, improving mobility, and strengthening the muscles that support your knee joint.

Key Physiotherapy Strategies

* Low-Impact Exercise is Essential:
* Swap high-impact activities for low-impact options like swimming, water aerobics, cycling (stationary or outdoor), and brisk walking. These activities keep your joints moving and strengthen muscles without excessive stress.

* Focus on Strength Training:
* Strengthening the muscles around the knee (quadriceps and hamstrings) helps stabilize the joint and absorb shock.

* Try exercises like Straight Leg Raises, Quad Sets (tightening the thigh muscle), and Mini-Squats (Sit-to-Stands using a chair). Always start with low repetitions and increase gradually.

* Prioritize Gentle Stretching:
* Improved flexibility can help reduce stiffness. Focus on gentle stretches for your hamstrings and calves.
* Hold stretches for about 20-30 seconds without bouncing. Stretching should feel like a pull, not sharp pain.

* Incorporate Range-of-Motion (ROM) Exercises:
Simple movements like Lying Knee Bends (sliding your heel toward your buttock) help maintain the full available range of motion in your knee. Do these several times a day to prevent morning stiffness.

* Use Heat and Cold Therapy:
* Apply a warm pack or moist heat for 15-20 minutes before exercise to relax stiff muscles and joints.
* Use a cold pack or ice for 10-15 minutes after exercise or during flare-ups to reduce pain and swelling.

* Maintain Good Posture & Use Assistive Devices:
* If recommended by your Physiotherapist, use a cane (held in the opposite hand of the painful knee) or orthotic shoe inserts to reduce stress on the joint while walking.

* Listen to Your Body:
* A little soreness after exercise is normal, but sharp, lasting pain is a sign to stop and modify the activity. Never push into pain.

⚠️ Always consult a qualified Physiotherapist before starting a new exercise program. They can tailor a plan specifically for your condition and abilities!

24/10/2025

⚠️Role of Physiotherapy in Mental Health

Physiotherapy plays a significant role in promoting mental health and well-being, often working in conjunction with psychological and psychiatric treatments. While not a primary treatment for mental health disorders, it offers numerous benefits that can alleviate symptoms, improve coping mechanisms, and enhance overall quality of life.

Here's how physiotherapy contributes to mental health:

Addressing Physical Symptoms of Mental Illness: Many mental health conditions manifest with physical symptoms. For example:

Anxiety and Depression: Can cause muscle tension, chronic pain, fatigue, and poor posture. Physiotherapists can help manage these symptoms through stretching, strengthening exercises, and ergonomic advice.

Stress: Often leads to tension headaches, neck and shoulder pain, and shallow breathing. Physiotherapy can teach relaxation techniques, diaphragmatic breathing, and stress-reducing exercises.

Trauma: Individuals who have experienced trauma may hold tension in their bodies, develop altered movement patterns, or experience chronic pain. Physiotherapy can help release this tension and restore normal movement.

Promoting Physical Activity and Exercise: Regular physical activity is a powerful antidepressant and anxiolytic. Physiotherapists can:

Develop individualized exercise programs: Tailored to the person's physical capabilities, preferences, and mental health goals.

Overcome barriers to exercise: For individuals with depression, low motivation or fatigue can make starting exercise difficult. Physiotherapists can provide encouragement, structure, and strategies to overcome these hurdles.

Improve body image and self-esteem: Achieving physical goals and improving fitness can significantly boost confidence and self-worth.

Enhance sleep quality: Exercise is known to improve sleep patterns, which are often disrupted in mental health conditions.

Teaching Relaxation and Mindfulness Techniques: Physiotherapists often incorporate techniques such as:

Diaphragmatic breathing: To calm the nervous system and reduce anxiety.

Progressive muscle relaxation: To identify and release muscle tension.

Mindful movement: Encouraging individuals to focus on their body sensations during exercise, promoting a sense of presence and reducing rumination.

Improving Body Awareness and Interoception:
Body awareness: Helps individuals connect with their physical sensations, which can be diminished in some mental health conditions.

Interoception: The ability to sense internal bodily states (like heart rate, breathing) is often disrupted in anxiety disorders and can be improved through mindful movement and specialized exercises.

Enhancing Social Interaction and Reducing Isolation:

Group exercise classes or therapy sessions can provide opportunities for social engagement, reducing feelings of isolation.

Participating in physical activities can also lead to new social connections.

Developing Coping Strategies: Physiotherapists can help individuals develop physical coping strategies for stress, anxiety, or panic attacks. This might include specific movements, breathing exercises, or sensory grounding techniques.

Addressing the Side Effects of Medications: Some psychiatric medications can have physical side effects like weight gain, motor control issues, or lethargy. Physiotherapy can help manage these side effects through exercise and movement interventions.

In summary, physiotherapy offers a holistic approach to mental health by addressing the intricate connection between the mind and body. By alleviating physical symptoms, promoting healthy movement, and teaching valuable coping mechanisms, physiotherapists empower individuals to improve their physical and mental well-being.

22/10/2025

21/10/2025

20/10/2025

⚠️Is Your Screen Causing Your Neck Pain?

Understanding "Tech Neck"

In today's digital age, our screens are an undeniable part of our lives – from work laptops to smartphones and tablets. While these devices offer incredible convenience and connectivity, they also come with a hidden cost for our posture and health: "Tech Neck."

What is Tech Neck?

"Tech Neck" isn't a medical diagnosis itself, but rather a colloquial term used to describe the neck pain, stiffness, and soreness that results from spending extended periods looking down at electronic devices. When you tilt your head forward to look at your phone or hunch over a laptop, you're placing significant strain on your cervical spine (the bones and discs in your neck), muscles, ligaments, and nerves.

Consider this:
* An average adult head weighs about 10-12 pounds in a neutral position.
* As you tilt your head forward, the effective weight on your neck increases dramatically. At a 15-degree angle, it's about 27 pounds. At 30 degrees, it's 40 pounds. At 45 degrees, it's 49 pounds. And at 60 degrees, it can be up to 60 pounds! That's like carrying a small child on your neck for hours each day.

Common Symptoms of Tech Neck:
* Persistent, dull ache in the neck and upper back.
* Sharp, stabbing pain in the neck, especially after prolonged screen use.
* Stiffness and reduced range of motion in the neck.
* Headaches, often starting at the base of the skull and radiating forward.
* Shoulder pain and tightness.
* Numbness or tingling in the arms or hands (in more severe cases, due to nerve compression).
* Fatigue and muscle weakness.

How to Prevent and Alleviate Tech Neck:

* Elevate Your Screens: Position your computer monitor so the top third of the screen is at eye level. For smartphones, try to bring the phone up to eye level as much as possible, rather than looking down.

* Take Regular Breaks: Every 20-30 minutes, stand up, stretch, and walk around. The "20-20-20 rule" (every 20 minutes, look at something 20 feet away for 20 seconds) is great for your eyes and also encourages a posture change.

* Practice Good Posture: Be mindful of your posture throughout the day. Keep your ears aligned over your shoulders, and your shoulders relaxed and back. Avoid slouching.

* Ergonomic Setup: Invest in an ergonomic chair, external monitor, keyboard, and mouse if you work on a computer for long hours.

* Stretch and Strengthen:
* Chin Tucks: Gently pull your chin straight back, as if making a double chin. Hold for a few seconds.

* Neck Rotations & Tilts: Slowly turn your head from side to side and gently tilt your ear towards your shoulder.

* Pectoral Stretches: Open up your chest, which often gets tight from hunching.

* Stay Hydrated: Water helps keep your spinal discs healthy and flexible.

Don't let your digital life lead to chronic pain. Be proactive about your posture and habits!

18/10/2025

18/10/2025

🔴Understanding Sciatica: When Your Nerves Cry Out for Relief

Sciatica isn't a condition itself, but rather a symptom of an underlying problem affecting the sciatic nerve – the longest and thickest nerve in your body. This crucial nerve originates in your lower back, branches through your hips and buttocks, and extends down each leg, controlling muscles and sensation along its path. When this nerve becomes irritated, compressed, or inflamed, it can lead to a range of uncomfortable and often debilitating symptoms collectively known as sciatica.

⚠️What Causes Sciatica?

The most common culprit behind sciatica is a herniated or "slipped" disc in the lower spine. When the soft, gel-like center of a spinal disc pushes through its tough outer casing, it can press directly on the sciatic nerve root. Other causes include:

* Spinal Stenosis: A narrowing of the spinal canal, which can put pressure on the spinal cord and nerve roots.

* Piriformis Syndrome: The piriformis muscle, located deep in the buttock, can sometimes spasm or tighten, compressing the sciatic nerve that runs nearby or even through it.

* Spondylolisthesis: A condition where one vertebra slips forward over another, potentially pinching the nerve.

* Trauma: Injuries to the spine or pelvis can also lead to sciatica.

Symptoms of Sciatica:

The hallmark of sciatica is pain that radiates from your lower back, through your buttock, and down one leg. While the pain can vary greatly, common symptoms include:

* Mild ache to sharp, burning pain: The intensity can range from annoying to excruciating.
* Numbness or tingling: Often described as "pins and needles" in the affected leg or foot.
* Muscle weakness: Difficulty moving your leg or foot, or a feeling of heaviness.
* Pain that worsens with movement: Sitting for long periods, standing, coughing, or sneezing can intensify the pain.
* Loss of sensation: In severe cases, you might experience reduced feeling in parts of your leg.
It's important to note that sciatica usually affects only one side of the body.

When to Seek Professional Help:

While mild sciatica often resolves with conservative treatment, it's crucial to consult a healthcare professional, especially if you experience:
* Sudden, severe pain in your lower back or leg.
* Sciatic pain after a violent injury, such as a road accident.
* Weakness or numbness in your leg.
* Difficulty controlling your bladder or bowels – this is a medical emergency known as Cauda Equina Syndrome.
* Pain that doesn't improve with rest or self-care.

Treatment and Management:

The good news is that most cases of sciatica respond well to non-surgical treatments. These may include:

* Rest: Short-term rest can help, but prolonged bed rest is generally not recommended.
* Pain Relief Medications: Over-the-counter pain relievers (like NSAIDs), muscle relaxants, or sometimes prescription medications.
* Physical Therapy: A cornerstone of treatment, focusing on exercises to strengthen core muscles, improve flexibility, and correct posture.
* Hot and Cold Packs: Alternating heat and cold can help reduce pain and inflammation.
* Steroid Injections: In some cases, an epidural steroid injection can provide temporary relief by reducing inflammation around the nerve root.
* Acupuncture: Some people find relief through acupuncture.
For persistent or severe cases, or when there's significant neurological deficit, surgery might be considered.

Prevention Tips:

While not all cases of sciatica are preventable, you can significantly reduce your risk by:

* Maintaining good posture: Especially when sitting or lifting.
* Regular exercise: Strengthening your core muscles (abdomen and back) is key.
* Avoiding prolonged sitting: Get up and move around frequently.
* Using proper lifting techniques: Lift with your legs, not your back.
* Maintaining a healthy weight: Excess weight can put extra strain on your spine.

If you're struggling with sciatic pain, remember that effective treatments are available. Don't hesitate to reach out to a healthcare provider for a proper diagnosis and personalized treatment plan.

17/10/2025

🔴Why You Should Stretch Daily

As a physiotherapist, I can tell you that incorporating daily stretching into your routine is one of the most powerful and proactive things you can do for your body. It's not just about touching your toes—it's a fundamental practice that improves your quality of life, prevents injury, and keeps your body moving optimally.

Here’s a detailed look at the core benefits of making stretching a daily habit:

🌟Key Benefits of Daily Stretching

1. Improved Flexibility and Range of Motion
Regular stretching helps to gently lengthen your muscle fibers. This improves the flexibility of the muscles and the range of motion (ROM) in your joints. Greater ROM allows you to perform daily activities—from reaching for a high shelf to getting in and out of a car—with greater ease and less strain. This is especially crucial as we age, helping to maintain functional independence.

2. Reduced Muscle Tension and Soreness
Prolonged sitting, strenuous exercise, or even stress can cause muscles to tighten and stiffen. Stretching helps to release this built-up tension, which can significantly alleviate chronic aches, stiffness, and delayed onset muscle soreness (DOMS). By improving blood flow, stretching helps flush out metabolic waste products that contribute to soreness.

3. Enhanced Blood Circulation
When you stretch, you increase blood flow to your muscles. This surge of blood delivers essential oxygen and nutrients to the tissues while helping to remove waste products. Improved circulation aids in muscle recovery, promotes healing, and simply makes your body feel more energized and less sluggish.

4. Better Posture and Alignment
Many common postural issues, such as a rounded upper back or forward head posture, are caused by muscle imbalances—some muscles are tight (like the chest and hip flexors) while others are weak (like the upper back). Daily stretching helps correct these imbalances by lengthening the tight, restrictive muscles, encouraging your body to return to a more natural, upright alignment.

5. Stress Relief and Mental Well-being
Stretching is a powerful mind-body practice. When your muscles are physically tense in response to emotional or mental stress, stretching can signal to your nervous system that it’s time to relax. Focusing on your breath while holding a stretch activates the parasympathetic nervous system, helping to reduce anxiety, lower stress hormones, and improve focus.

6. Injury Prevention
Tight muscles are brittle muscles, making them more susceptible to tears, strains, and sprains during sudden movements. By keeping your muscles and tendons supple, stretching helps them withstand the stresses of both exercise and everyday life, significantly reducing your overall risk of injury.

Focus on These Key Muscle Groups Daily
For the greatest impact, a daily routine should focus on the major muscle groups that tend to get tight from sitting and daily activities:

⚠️ Muscle Group | Why They Need Attention |

| Hamstrings & Quads | Essential for walking, running, and overall leg mobility. Tightness here can contribute to back and knee pain.

| Biceps & Chest (Pecs) | Muscles that often become tight from desk work, pulling the shoulders forward and worsening posture.

| Shoulders & Back | Crucial for maintaining good upper body posture and preventing neck and shoulder pain.

| Neck & Calves | The neck holds stress and tension, while tight calves can affect foot biomechanics and impact the knees.

By dedicating a few minutes each day to these areas, you're making an investment in a more flexible, pain-free, and mobile future.

16/10/2025

15/10/2025

🔴Back pain is a common ailment, and unfortunately, there are many myths surrounding its causes and treatments. Let's debunk some of these common misconceptions to help you better understand and manage back pain.

Common Myths About Back Pain – Myth vs. Fact

Myth 1: Bed rest is the best treatment for back pain.
* Fact: While a day or two of rest can be helpful for acute pain, prolonged bed rest can actually worsen back pain and delay recovery. Gentle activity, walking, and light exercise are often more beneficial for most types of back pain. Staying active helps keep muscles strong and flexible.

Myth 2: If you have back pain, you should avoid exercise.
* Fact: In many cases, exercise is crucial for managing and preventing back pain. Specific exercises can strengthen core muscles, improve flexibility, and support the spine. Consult with physical therapist to find appropriate exercises for your condition.

Myth 3: Back pain is always caused by a serious injury.
* Fact: Most back pain is not caused by a serious underlying condition. Often, it's due to muscle strains, sprains, poor posture, or everyday activities. While it's important to rule out serious issues, most back pain resolves with conservative treatment.

Myth 4: A bulging or herniated disc always means severe pain and surgery.
* Fact: Many people have disc bulges or herniations without experiencing any pain. Even when they do cause pain, most disc-related issues can be managed effectively with non-surgical treatments like physical therapy, medication, and lifestyle adjustments. Surgery is typically considered a last resort.

Myth 5: Back pain is just a normal part of aging.
* Fact: While the risk of back pain can increase with age, it's not an inevitable part of getting older. Many older adults maintain healthy, pain-free backs through regular exercise, good posture, and proper lifting techniques.

Myth 6: You should avoid lifting heavy objects if you have back pain.
* Fact: The problem often isn't the weight itself, but how you lift it. Using proper lifting techniques (bending at the knees, keeping the back straight, and engaging your core) can help protect your back. Strengthening your back and core muscles can also improve your ability to lift safely.

Myth 7: Pain medication is the only way to get relief.
* Fact: While pain relievers can provide temporary relief, they are rarely a long-term solution. A comprehensive approach often includes physical therapy, exercise, heat/cold therapy, acupuncture, and addressing underlying lifestyle factors.

Myth 8: Back pain means something is "out of place."
* Fact: While terms like "slipped disc" are common, it's rarely the case that a bone or disc has truly moved out of alignment in a way that can be easily "put back." Back pain is more complex and often involves a combination of muscle tension, nerve irritation, and inflammation.

By understanding these facts, you can make more informed decisions about managing your back health and seeking appropriate care. If you are experiencing persistent back pain, it's always best to consult with a healthcare professional for an accurate diagnosis and personalized treatment plan.