Physiotherapy & Fitness Center

27/06/2022

Wearing high heels for prolonged periods of time leads to pain and other problems. There are some precautions you can take to minimize damage to your feet.
- Choose a shorter heel to remove pressure on the forefoot
- Select a thicker heel for more support
- Slip on comfortable shoes when walking to and from work
- Wear a heel that does not allow your foot to slide forward, which leaves a gap behind the heel
- Wear heels on days that require limited standing and walking

If foot pain does occur, get treatment early to prevent longterm problems.

17/06/2022

PLANTAR FASCIITIS (Heel Pain)This is an acute inflammatory condition affecting the thick band tissue that runs across the bottom of each of the foot and conn...

16/06/2022

PLANTAR FASCIITIS (Heel Pain)

This is an acute inflammatory condition affecting the thick band tissue that runs across the bottom of each of the foot and connects the heel bone to the toes.

It is the commonest cause of heel pain. This pain is often a stabbing pain and occurs mostly during first step in the morning. Mostly during this period, the pain goes off as you get up to walk but comes back later as you move or even standing after long sitting hours.

🟡CAUSES
The plantar fascia is a band of tissue (fascia) that connects your heel bone to the base of your toes. It supports the arch of the foot and absorbs shock when walking.

The cause of plantar fasciitis is not known. However, the condition is more common in runners and people who are overweight. There are other risk factors that also poses higher risk for development of plantar fasciitis. These are;

•Age: The condition is known to be more common amongst people between the ages of 40-60 years

•Obesity:Excess pounds or weight put you in a position to stress you plantar fascia

•Occupation: Some specific occupation that warrants prolong standing can increase one’s risk for plantar fasciitis. Teachers and factory workers are not exceptional in this regard

•Certain types of exercise. Activities that place a lot of stress on your heel and attached tissue such as long distance running, ballet dancing and aerobic dance can contribute to the onset of plantar fasciitis.

•Foot mechanics. Flat feet, a high arch or even an atypical pattern of walking can affect the way weight is distributed when you're standing and can put added stress on the plantar fascia.

🟡SIGNS AND SYMPTOMS

Plantar fasciitis typically causes a stabbing pain in the bottom of your foot near the heel. The pain is usually the worst with the first few steps after awakening, although it can also be triggered by long periods of standing or when you get up from sitting.

Become a subscriber now on my youtube channel for the detailed videos.
Use the link below

https://youtube.com/channel/UCOmuIEEAASx0542w8WsRJCA

15/06/2022

احتیاط کیجئے!!!👉
خود کو اور اپنے پیاروں کو ہیٹ سڑوک سے بچائیں☀️🔥
‏

احتیاط کیجئے!!!👉خود کو اور اپنے پیاروں کو ہیٹ سڑوک سے بچائیں☀️🔥 ‏ #

12/06/2022

Office stretch!
A little routine of stretches you can do when your away from your desk! Poor posture come from overuse, you need to have a few stretching breaks throughout the day to avoid a closed computer posture. These group of stretches open up the body stretching the muscles that are prone to tightness from sitting at a computer.

Office stretch! A little routine of stretches you can do when your away from your desk! Poor posture come from overuse, you need to have a few stretching bre...

10/06/2022

What is sciatica pain (Pain in leg)It's a pain caused by irritation, inflammation, pinching or compression of a nerve in the lower back or in buttock (pirif...

09/06/2022

What is sciatica pain
It's a pain caused by irritation, inflammation, pinching or compression of a nerve in the lower back or in buttock (piriformis muscle)
👉🏻Causes
Herniated Disk or slipped disk that causes pressure on nerve root.
👉🏻Symptoms
Pain into lower back , buttock, that rediates down the leg up to toes.
👉🏻Treatment
few exercrises can manage the pain

Become a subscriber now on my youtube channel for the detailed videos.
Use the link below

https://youtube.com/channel/UCOmuIEEAASx0542w8WsRJCA

08/06/2022

MUSCLE CRAMPS👇

Cramps are caused by muscle spasms, involuntary contractions of one or more muscles. In addition to the foot and calf muscles, other muscles prone to spasms include the front and back of the thigh, the hands, arms, abdomen, and muscles along
the rib cage.

Causes of muscle cramps:
-Poor blood circulation in the legs.
-Overexertion of the calf muscles while exercising.
-Insufficient stretching before exercise.
-Exercising in the heat.
-Muscle fatigue
-Dehydration.
-Magnesium and/or potassium deficiency.
-Calcium deficiency in pregnant women.
-Malfunctioning nerves, which could be caused by a problem such as a spinal cord injury or pinched nerve in the neck or back.
-Muscle cramps can also occur as a side effect of some drugs, such as those for high blood pressure, and diuretics.

To help reduce the risk of cramps in the future, try the following:
-Calcium supplements.
-Eat more foods high in vitamins and magnesium.
-Stay well hydrated.
-Stretch properly before exercise.

In most cases, self-care measures are sufficient for dealing with muscle cramps, which typically go away within minutes. But if you experience them frequently or for no apparent reason, you should speak to your doctor.

MUSCLE CRAMPS👇Cramps are caused by muscle spasms, involuntary contractions of one or more muscles. In addition to the foot and calf muscles, other muscles p...

07/06/2022

💢Heat stroke is the most serious heat-related illness. It occurs when the body becomes unable to control its temperature: the body's temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down.
💢 Preventions
▪️Stay hydrated. Staying hydrated is key to maintaining a healthy body temperature, particularly during exercise. ...
▪️Get used to the heat. ...
▪️Maintain a healthy weight. ...
▪️Wear appropriate clothing. ...
▪️Be extra careful if you're sick. ...
▪️Mind the temperature and time.

06/06/2022

Stiffness and tension around the muscles of the neck and shoulders can result in discomfort and pain, and if left unattended could lead to injuries and can cause serious disruption in our work and life. The simple but effective exercises shown in the video help relax and strengthen these crucial parts of your body and in maintaining a balanced upper body posture thus relaxing the whole body.

05/06/2022

Frozen Shoulder ❄️🧊

Frozen Shoulder is also known as Adhesive Capsulitis.
It is a condition characterized by pain and stiffness of the shoulder.

Signs and symptoms typically begin gradually and worsen over time.

There are 3 stages of Frozen Shoulder - Freezing, Frozen, Thawing.
However, it is important to note that you should not expect your symptoms to change exactly as stated in accordance to the 3 stages. Symptoms will be different among individuals.

Typically, pain gradually starts alongside difficulty of shoulder motion. Over a period of 4-6 months pain may decrease or stay the same but shoulder movement remains restricted. Pain will gradually reduce but can return occasionally whilst movement gets easier. Symptoms can take up to 3 years!

Frozen Shoulder ❄️🧊Frozen Shoulder is also known as Adhesive Capsulitis. It is a condition characterized by pain and stiffness of the shoulder. Signs and sy...

05/06/2022

💥Back pain💥

back pain is common now a days, there are alot of reasons which causes back pain.

💥Practical tips💥
•Stay flexible.
•Vary position at work.
•Keep the core in check.

03/06/2022

02/06/2022

02/06/2022

How Sitting Can Damage You Neck

01/06/2022

When your neck is being stressed due to lack of good sleeping posture alignment, tension, inflammation and ultimately nerve pain can result!

Occipital headaches are the most common complaint from people I see. This is most commonly caused from an upper neck (cervical) subluxations. A subluxation is a vertebra that is misaligned causing dis function in the brain/body communication pathway. This also can cause localized muscle tension/inflammation.

Get a mirror and check your head/neck postion while laying on your pillow. Tilting up or down can cause these issues. If your adjustment is not (holding weekly) than check your sleeping position. This might be a major contributing factor!

Get in, Get Adjusted, Get Awesome!
My Best,
-Dr Arfa Malik PT

When your neck is being stressed due to lack of good sleeping posture alignment, tension, inflammation and ultimately nerve pain can result! Occipital heada...

31/05/2022

Do and Don’t of Neck Stiffness

31/05/2022

3 Simple Exercises to get rid of Neck Pain