Dr. Sami ur Rahman'PT

11/10/2023

We have highly Specialized Doctor's Team

10/10/2023

we have highly & Specialized Doctor's Team !!

Sami Khn Physio Hut

05/10/2023

اگر آپ فزیو تھراپی کے بارے میں جاننے کیلئے دلچسپی رکھتے ہیں، تو آپ کو میرا بلاگ دیکھنا چاہیں۔ میں ایک فزیو تھراپسٹ کے طور پر اپنی بصیرت اور تجربات کے ساتھ ساتھ آپ کی صحت اور تندرستی کو بہتر بنانے کے لیے تجاویز اور چالوں کا اشتراک کرتا ہوں۔ چاہے آپ طالب علم ہوں، ایک پیشہ ور فزیوتھراپسٹ ہوں، یا صرف فزیو تھراپی کے بارے میں دلچسپی رکھتے ہوں، آپ کو میرے بلاگ میں بہت ہی مفید اور معلوماتی پیغامات ملے گی۔ مجھے امید ہے کہ آپ لوگ میرا بلاگ پڑھ کر لطف اندوز ہوں گے! 😊
By Dr. Sami ur Rahman'PT Founder & Ceo Physio Hut

Physiotherapy: What It Is and The way that It Can Help You? Physiotherapy is a kind of medical services that spotlights on worki...

05/10/2023

اگر آپ فزیو تھراپی کے بارے میں جاننے کیلئے دلچسپی رکھتے ہیں، تو آپ کو میرا بلاگ دیکھنا چاہیں۔ میں ایک فزیو تھراپسٹ کے طور پر اپنی بصیرت اور تجربات کے ساتھ ساتھ آپ کی صحت اور تندرستی کو بہتر بنانے کے لیے تجاویز اور چالوں کا اشتراک کرتا ہوں۔ چاہے آپ طالب علم ہوں، ایک پیشہ ور فزیوتھراپسٹ ہوں، یا صرف فزیو تھراپی کے بارے میں دلچسپی رکھتے ہوں، آپ کو میرے بلاگ میں بہت ہی مفید اور معلوماتی پیغامات ملے گی۔ مجھے امید ہے کہ آپ لوگ میرا بلاگ پڑھ کر لطف اندوز ہوں گے! 😊
By Dr. Sami ur Rahman'PT Founder & Ceo Physio Hut

Welcome to Physio hut A physiotherapy blog that aims to provide you with the latest and most relevant information on physical therapy ...

04/10/2023

⛔Spinal stenosis is a condition that occurs when the spaces within the spinal canal narrow, putting pressure on the spinal cord and nerves. It can cause a range of symptoms, including pain, numbness, and weakness in the legs or arms. The condition can be caused by a variety of factors, including degenerative changes in the spine, herniated discs, or spinal injuries."

⏹Some specific symptoms you can feel:
– Pain, numbness, weakness or cramping in the buttocks and/or lower body extremities.
– Leg Pain from walking a certain distance.
– Pain when standing.
– Weakness of the foot (“foot drop”).
– Lower back pain.
– Reduced mobility and Reduced Extension.

The rehabilitation process for spinal stenosis typically involves a combination of treatments aimed at relieving symptoms, improving function, and preventing further damage to the spine. Here are some of the key components of spinal stenosis rehabilitation:

⭕Exercise: Regular exercise is an important part of rehabilitation for spinal stenosis. It can help strengthen the muscles around the spine, improve flexibility and range of motion, and reduce pain and stiffness. Low-impact activities such as walking, swimming, and cycling are often recommended.

⭕Physical therapy: A physical therapist can work with the patient to develop a customized rehabilitation program that includes exercises to improve posture, balance, and coordination, as well as stretches and other techniques to relieve pain and improve mobility.

⬛Lumber flexion in lying

Lie on your back with your knees bent.
Slowly bring your knees up to your chest, and grab onto them with your hands.Hold this balled-up position for 2 seconds.Release your knees back to the starting position.Repeat 10 times before moving on to another exercise.

⬛Standing lumber flexion

Stand with your feet apart.Slowly bend yourself forward, reaching towards the floor.
When you are fully bent, hold for 2 to 3 seconds.Slowly return to the upright standing position.Repeat the exercise 10 times

⬛Child pose

Begin by positioning yourself on the floor on your hands and knees with your knees slightly wider than your hips.

– Turn your toes inwards to touch and push your hips backwards while bending your knees.
– Once you’re in a comfortable position, straighten your arms forward and allow your head to fall forwards into a relaxed position.
– Hold this position for 15 to 20 seconds.
– Slowly return to the starting position.
– Aim for 3 repetitions.

⬛Double knee to chest (DK2C)

Begin by lying on your back on a mat with your knees bent and feet placed flat on the floor.-

– Position your right hand behind your right knee and slowly pull your right knee in towards your chest and then – Bring your left knee in towards your chest
– Hold this position for 15 to 20 seconds.
– Relax and slowly lower one leg at a time to the starting position.
– Aim for 3 repetitions of this stretch

⬛Drawig In maneuver(Pelvic tilt)

Begin by lying on your back with your feet positioned flat on the floor.

– Inhale and then Exhale while you draw in your abdominal muscles and push your belly button towards the floor as your try to – flatten your lower back.
– Hold this position for 5 seconds.
– Aim for 10 repetitions of this exercise.

⬛SINGLE KNEE TO CHEST STRETCH - SKTC

While lying on your back, use your hands and gently draw up a knee towards your chest.
Keep your other knee straight and lying on the ground.

Repeat 5 Times Hold 15 Seconds
Complete 1 Set Perform 2 Times a Day

⬛PIRIFORMIS STRETCH MODIFIED 3

While lying on your back and leg crossed on top of your opposite knee, hold your knee with your opposite hand and bring your knee up and over across your midline towards your opposite shoulder for a stretch felt in the buttock.

Repeat 5 Times Hold 15 Seconds
Complete 1 Set Perform 2 Times a Day

⬛SUPINE ACTIVE HAMSTRING STRETCH

Grasp behind knee and keep leg at arms length. Extend leg up until a gentle stretch is found behind your knee.The opposite knee can be bent or straight at your
therapists discretion.

Repeat 10 Times Hold 15 Seconds
Complete 1 Set Perform 2 Times a Day

⬛QUADRICEPS STRETCH - SIDELYING

Lie on your side with your target limb on top. Next, grab your target limb below the knee and pull your knee into a more bent position until a stretch is felt along the front of your thigh.

Repeat 5 Times Hold 30 Seconds
Complete 1 Set Perform 2 Times a Day

◾Core strengthening

◾If you are suffering from spinal stenosis, be sure to incorporate the following into your diet… Healthy Proteins such as lean meats, 🍗🍖fish🐟, eggs🥚, and tofu are great selections as they play an important role in healing and also repairing and maintaining bone and cartilage

◾💤🤱🏻Side Sleeping

If you cannot sleep on your back due to other health issues, try changing your sleeping positions to the side. You can use pillows to align your shoulders and pelvis so that your spine is not twisted or curved

◾Walking is a suitable exercise for you if you have spinal stenosis. It is low-impact, and you can easily vary the pace as needed. Consider a daily walk (perhaps on your lunch break or as soon as you get home).

⭕Pain management: Pain medications, anti-inflammatory drugs, and corticosteroid injections may be used to help manage pain and inflammation associated with spinal stenosis.

⭕Surgery: In severe cases of spinal stenosis, surgery may be necessary to relieve pressure on the spinal cord or nerves. Rehabilitation after surgery typically involves a longer and more intensive program.

⭕Assistive devices: Devices such as braces or canes may be recommended to help support the spine and improve mobility.

⭕Lifestyle modifications: Making lifestyle changes such as losing weight, quitting smoking, and avoiding activities that aggravate symptoms can help improve the outlook for people with spinal stenosis.


Physio Hut Sami Khn

01/10/2023

Frozen Shoulder:

Step 1: Understanding Frozen Shoulder

Frozen shoulder, medically known as adhesive capsulitis, is a condition that causes stiffness and pain in the shoulder joint. It typically progresses through stages and can last for several months to a few years.

Step 2: Causes of Frozen Shoulder

The exact cause of frozen shoulder is often unknown, but several factors can contribute, including:

Previous shoulder injuries or surgeries
Diabetes
Immobilization of the shoulder (e.g., due to a sling)
Autoimmune diseases
Thyroid disorders
Age (more common in individuals aged 40-60)

Step 3: Symptoms

Common symptoms of frozen shoulder include:

Gradual onset of shoulder pain
Limited range of motion, especially when lifting the arm
Stiffness and tightness in the shoulder
Pain that worsens at night
Difficulty with daily activities like reaching or dressing

Step 4: Diagnosis and Pathologies

Diagnosis often involves a physical examination, medical history review, and imaging tests like X-rays or MRI. Pathologically, frozen shoulder involves inflammation and thickening of the shoulder capsule, leading to adhesions and reduced joint space.

Step 5: Treatment

Treatment strategies include:

Medications: Pain relievers and anti-inflammatories may help manage symptoms.
Physical Therapy: Exercises to improve range of motion and strength.
Heat and Ice: Applying heat or ice can alleviate pain and reduce inflammation.
Corticosteroid Injections: These can provide temporary relief from pain and inflammation.
Hydrodilatation: A procedure where the joint is injected with sterile water to stretch the capsule.
Manipulation Under Anesthesia (MUA): In some cases, the doctor may manipulate the joint to break adhesions.
Surgery: Rarely, surgery may be necessary to release the joint capsule.

Step 6: Rehabilitation Exercises

Rehab exercises :
1.Pendulum exercises
2.Wand exercises
3.Wall climbing
4.Crossover arm stretch
5.Codman's pendulum exercises
6.Passive stretching

STAGING OF FROZEN SHOULDER
Stage 1: Freezing (Painful) Stage

Duration: This stage can last from 6 weeks to 9 months.
Symptoms: Intense shoulder pain, especially at night, and a gradual loss of range of motion.
Pathology: Inflammation and thickening of the shoulder capsule begin, causing pain and restricting movement.
Stage 2: Frozen (Adhesive) Stage

Duration: Lasts from 4 to 12 months.
Symptoms: Continued pain, more noticeable stiffness, and further reduction in range of motion.
Pathology: Adhesions develop in the shoulder joint, further limiting movement.
Stage 3: Thawing (Recovery) Stage

Duration: Typically lasts from 6 months to 2 years.
Symptoms: Pain gradually subsides, and shoulder mobility starts to improve.
Pathology: Adhesions begin to resolve, allowing for increased range of motion and function.
It's important to note that these stages can vary from person to person, and not everyone progresses through all three stages in the same way or at the same pace.
Dr. Sami ur Rahman'PT 0346 9064648 Physio Hut Sami Khn

01/10/2023

𝗣𝗜𝗥𝗜𝗙𝗢𝗥𝗠𝗜𝗦 𝗦𝗬𝗡𝗗𝗥𝗢𝗠𝗘

is a clinical condition of sciatic nerve entrapment at the level of the ischial tuberosity. Patients often reporting pain in the gluteal/buttock region that may "shoot," burn or ache down the back of the leg. The sciatic nerve runs just adjacent to the piriformis muscle, which functions as an external rotator of the hip. Hence, whenever the piriformis muscle is irritated or inflamed, it also affects the sciatic nerve, which then results in sciatica-like pain.

𝗖𝗔𝗨𝗦𝗘
Sciatic nerve entrapment occurs anterior to the piriformis muscle or posterior to the gemelli-obturator internus complex at the level of the ischial tuberosity.
✅️Trauma to the hip or buttock area
✅️Piriformis muscle hypertrophy (often seen in athletes
✅️Sitting for prolonged periods
✅️Bipartite piriformis muscle
✅️Sciatic nerve course/branching variations with respect to the piriformis muscle

𝗘𝗣𝗜𝗗𝗘𝗠𝗜𝗢𝗟𝗢𝗚𝗬
Piriformis syndrome may be responsible for 0.3% to 6% of all cases of low back pain and/or sciatica.

𝗦𝗬𝗠𝗣𝗧𝗢𝗠𝗦
✅️Chronic pain in the buttock and hip area
✅️Pain when getting out of bed
✅️Inability to sit for a prolonged time
✅️Pain in the buttocks that is worsened by hip movements
✅️Present with symptoms of sciatica
✅️Pain may radiate into the back of the thigh, but at times it may also occur in the lower leg at dermatomes L5 or S1
✅️Palpation may reveal mild to moderate tenderness around the sciatic notch

𝗗𝗜𝗔𝗚𝗡𝗢𝗦𝗜𝗦
👨‍⚕️️𝗦𝘁𝗿𝗲𝘁𝗰𝗵 𝗠𝗮𝗻𝗲𝘂𝘃𝗲𝗿. The health care provider may be able to reproduce the patient's symptoms.
1️⃣Freiberg (forceful internal rotation of the extended thigh)
2️⃣Pace (resisted abduction and external rotation of the thigh)
3️⃣Beatty (deep buttock pain produced by the side-lying patient holding a flexed knee several inches off the table)
4️⃣FAIR (flexion, adduction, internal rotation) maneuvers
🖥𝗗𝗶𝗮𝗴𝗻𝗼𝘀𝘁𝗶𝗰 𝗺𝗼𝗱𝗮𝗹𝗶𝘁𝗶𝗲𝘀. Such as ultrasound, MRI, CT, and EMG are mostly useful in excluding other conditions, as above.
🧲𝗠𝗮𝗴𝗻𝗲𝘁𝗶𝗰 𝗿𝗲𝘀𝗼𝗻𝗮𝗻𝗰𝗲 𝗻𝗲𝘂𝗿𝗼𝗴𝗿𝗮𝗽𝗵𝘆. May show the presence of irritation of the sciatic nerve just adjacent to the sciatic notch.

𝗧𝗥𝗘𝗔𝗧𝗠𝗘𝗡𝗧/𝗠𝗔𝗡𝗔𝗚𝗘𝗠𝗘𝗡𝗧
Not more than 48 hours:
💊𝗠𝘂𝘀𝗰𝗹𝗲 𝗿𝗲𝗹𝗮𝘅𝗮𝗻𝘁𝘀 & 𝗡𝗦𝗔𝗜𝗗𝘀
💉𝗦𝘁𝗲𝗿𝗼𝗶𝗱 𝗶𝗻𝗷𝗲𝗰𝘁𝗶𝗼𝗻𝘀. Around the piriformis muscle may help decrease the inflammation and pain.
♿️𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝘁𝗵𝗲𝗿𝗮𝗽𝘆. Which entails stretching the piriformis muscle, ROM exercises, deep-tissue massages and other modalities. Evidence shows that both manual and stretching therapies are beneficial.

👩‍⚕️𝗦𝘂𝗿𝗴𝗲𝗿𝘆. Is the last consideration in patients with PS. It should only be considered in patients who have failed conservative therapy, including physical exercise. The surgery may help decompress the nerve if there is any impingement.

09/08/2023

,
Calcific tendinitis, also known as calcific tendonitis, is a condition that affects tendons, the tough, flexible tissues that connect muscles to bones.

In calcific tendinitis, calcium deposits form within the tendons, causing inflammation and pain.

The most commonly affected tendons are those around the shoulders, but it can also occur in other parts of the body, such as the hips, knees, and elbows.

The exact cause of calcific tendinitis is not always clear, but it is believed to result from a combination of factors, including repetitive stress or overuse of the affected tendon, trauma or injury to the area, and changes in blood supply to the tendon.

Typical symptoms of calcific tendinitis include pain, often with a gradual onset that worsens with movement or use of the affected joint. The pain can be sharp and intense, and it may limit the range of motion.

The affected joint may also feel stiff, making it difficult to move or perform certain activities.
Swelling and tenderness may be present around the affected tendon, and the joint may have limited mobility due to pain and stiffness.

A doctor will typically diagnose calcific tendinitis based on the patient's medical history, physical examination, and imaging tests such as X-rays or ultrasound.

Treatment options for calcific tendinitis include rest, ice, and over-the-counter pain medications to manage symptoms.

Physical therapy may be recommended to improve joint flexibility and strength.

In some cases, a doctor may use procedures such as extracorporeal shockwave therapy (ESWT) or needle aspiration to break up the calcium deposits and reduce inflammation.

Severe or persistent cases may require corticosteroid injections or, in rare instances, surgical intervention to remove the calcium deposits. It's essential for individuals experiencing symptoms of calcific tendinitis to seek medical attention for proper evaluation and treatment.

24/07/2023

Superior Labral Anterior to Posterior (SLAP) tears are shoulder joint injuries that involve the superior labrum and the attachment of the biceps tendon.

The labrum is a ring of fibrous cartilage that surrounds the shoulder socket, providing stability to the joint.

The biceps tendon attaches to the top of the labrum, contributing to the shoulder's support and stability during movements.

SLAP tears occur when the upper portion of the labrum is damaged, starting from the front and extending toward the back of the shoulder.

These injuries can result from trauma, such as a direct blow to the shoulder during a fall or sports-related activities. Overuse, involving repetitive overhead motions like throwing, lifting, or reaching, can also lead to gradual weakening of the labrum and a SLAP tear.

Treatment for SLAP tears may involve conservative approaches like rest, physical therapy, and anti-inflammatory medications, or in severe cases, surgical intervention may be necessary to repair the damaged labrum and biceps tendon attachment.

Proper diagnosis and timely management are essential to promote healing and restore shoulder function.

17/07/2023

Piriformis syndrome occurs when your piriformis muscle compresses your sciatic nerve and results in inflammation. It can cause pain or numbness in your buttock and down the back of your leg. It can happen on one side of your body or both.

The piriformis is a flat, narrow muscle. It runs from your lower spine through your butt to the top of your thighs. Your piriformis muscle extends to each side of your body and aids in almost every movement of your lower body.

The most common piriformis syndrome causes are:

*Inflammation (swelling) in the piriformis or the tissues around it.
*Muscle spasms.
*Scarring in the muscle.

These issues can result from:

*Climbing stairs, walking or running without strong enough piriformis muscles.

*Injuring the hip, butt or leg, such as a fall or car accident.

*Having tight muscles from lack of physical activity.

*Lifting something improperly and damaging the piriformis muscle.

*Not warming up before physical activity or stretching properly afterward.

*Overexercising or performing repetitive motions, such as long-distance running.

*Sitting for long periods of time (for example, people who sit a lot on the job).

People often describe the feeling as:

Aching.
Burning.
Numbness.
Pain.
Tingling.
Shooting.
Symptoms may get worse during certain activities, such as:

Sitting for long periods of time.
Walking or running.
Climbing stairs.

Pace sign
*Pace’s sign consists of pain and weakness by resisted abduction and external rotation of the hip in a sitting position.
* A positive test occurs in 46.5% of the patients with piriformis syndrome.

*FAIR
Painful flexion-adduction-internal rotation.

Physical therapy interventions include ultrasound, soft tissue mobilization, piriformis stretching, hot packs or cold spray .

Home exercises:
The patient can also perform several exercises and treatments at home including:

Rolling side to side with flexion and extension of the knees while lying on each side
Rotate side to side while standing with the arms relaxed for 1 minute every few hours
Take a warm bath
Lie flat on the back and raise the hips with your hands and pedal with the legs like you are riding a bicycle.
Knee bends, with as many as 6 repetitions every few hours.

03/07/2023

At age 17, she was rejected from college.

At age 25, her mother died from disease.

At age 26, she moved to Portugal to teach English.

At age 27, she got married.

Her husband abused her. Despite this, her daughter was born.

At age 28, she got divorced and was diagnosed with severe depression.

At age 29, she was a single mother living on welfare.

At age 30, she didn't want to be on this earth.
But, she directed all her passion into doing the one thing she could do better than anyone else.
And that was writing.

At age 31, she finally published her first book.

At age 35, she had released 4 books, and was named Author of the Year.

At age 42, she sold 11 million copies of her new book, on the first day of release.

This woman is J.K. Rowling. Remember how she considered su***de at age 30?

Today, Harry Potter is a global brand worth more than $15 billion dollars.

Never give up. Believe in yourself. Be passionate. Work hard. It’s never too late.

She is J.K. Rowling

21/04/2023

20/01/2023

لوگ دیواروں کے کان سے تو ڈرتے ہیں مگر فرشتوں کے قلم سے نہیں 🥀😇

11/01/2023

08/11/2022

🔴 Self Stretching Exercises

♦️ Benefits of stretching
Studies about the benefits of stretching have had mixed results. Some research shows that stretching doesn't reduce muscle soreness after exercise. Other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance.

However, research has shown that stretching can help improve flexibility, and, as a result, the range of motion of your joints.

♦️ Better flexibility may:

🔘 Improve your performance in physical activities
🔘 Decrease your risk of injuries
🔘 Help your joints move through their full range of motion
🔘 Increase muscle blood flow
🔘 Enable your muscles to work most effectively
🔘 Improve your ability to do daily activities

You may learn to enjoy the ritual of stretching before or after hitting the trail, ballet floor or soccer field.

♦️ Stretching essentials

Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere, proper technique is key. Stretching incorrectly can actually do more harm than good.

♦️ Use these tips to keep stretching safe:

🔘 Don't consider stretching a warmup.
You may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes. Even better, stretch after your workout when your muscles are warm.

Consider skipping stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching may actually decrease performance. Research has also shown that stretching immediately before an event weakens hamstring strength.

🔘 Strive for symmetry.
Everyone's genetics for flexibility are a bit different. Rather than striving for the flexibility of a dancer or gymnast, focus on having equal flexibility side to side (especially if you have a history of a previous injury). Flexibility that is not equal on both sides may be a risk factor for injury.

🔘 Focus on major muscle groups.
Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides.

Also stretch muscles and joints that you routinely use or that you use in your activity.

🔘 Don't bounce.
Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness.

🔘 Hold your stretch.
Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.

🔘 Don't aim for pain.
Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.

🔘 Make stretches sport specific.
Some evidence suggests that it's helpful to do stretches involving the muscles used most in your sport or activity. If you play soccer, for instance, stretch your hamstrings as you're more vulnerable to hamstring strains.

🔘 Keep up with your stretching.
Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5 to 10 minutes of stretching at a time can be helpful.
Skipping regular stretching means that you risk losing the potential benefits. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching.

🔘 Bring movement into your stretching.
Gentle movements, such as those in tai chi, Pilates or yoga, can help you be more flexible in specific movements. These types of exercises can also help reduce falls in older adults.

Also, try performing a "dynamic warmup." A dynamic warmup involves performing movements similar to those in your specific sport or physical activity at a low level. Then you speed up gradually and add intensity as you warm up.

Some people may also choose to add foam rolling before working out along with a dynamic warmup.

🚨🚨🚨🔴 Know when to exercise caution

If you have a chronic condition or an injury, you might need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.

Also remember that stretching doesn't mean you can't get injured. Stretching, for instance, won't prevent an overuse injury.

🚨 If you are facing any problem related to muscle (muscular pain, stiffness or joint pain) don't worry or physiotherapy service is available on your doorstep (for Rawalpindi and Islamabad only) don't wait book an appointment with Dr Dr. Sami 03469064648