Dr Nida Khalid

Require physiotherapy home sessions at home.

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Q.How to relieve pain from TFL?
Ans. Stretching is ideal for pain relief; begin by placing your good hip in the opposing direction of the TFL to stretch. For successful results, the client should be laying the strain on a massage ball (or even a tennis ball), moving the ball along the TFL until the strained area is evident.

TFL stork standing stretch:

Then while standing on one leg, slowly bend toward the wall. Keep your leg still and bend the torso. You should feel tension force over your TFL. Hold it for 15 – 20 seconds.

Q.How long does it take to recover pain?
Ans. Depending on the severity of the injury, it may take 1-6 weeks for a hip flexor injury to heal. Minor injuries typically require 1-3 weeks of recovery time, while more severe muscle tears can take 4-6 weeks or longer. Untreated severe injuries may take even longer or cause chronic pain.

This Eid

* Eat small portions
* Hydrate yourself
* Eat slowly
* Include prebiotics in your diet such as yogurt.

WHO ARE PHYSIOTHERAPISTS?

Physiotherapists are Health Care Professionals that maintain , restore functional ability.

WHEN SHOULD YOU GO TO SEE A PHYSIOTHERAPIST ?

Think about getting physiotherapy if you have an injury, or chronic pain that affects how you function everyday. Your doctor may refer to physiotherapy after surgery such as a hip replacement, or an event such as a heart attack or stroke. Or
You can directly access to your physiotherapist Doctor in any injury of spine, Neck, Shoulder, knee, Ankle etc

Golfer's elbow:
Symptoms

Golfer's elbow is characterized by:
Pain and tenderness. Usually felt on the inner side of your elbow, the pain sometimes extends along the inner side of your forearm. Pain typically worsens with certain movements.
Stiffness. Your elbow may feel stiff, and making a fist might hurt.
Weakness. You may have weakness in your hands and wrists.
Numbness or tingling.

Prevention:
You can take steps to prevent golfer's elbow:
Strengthen your forearm muscles. Use light weights or squeeze a tennis ball. Even simple exercises can help your muscles absorb the energy of sudden physical stress.
Stretch before your activity. Walk or jog for a few minutes to warm up your muscles. Then do gentle stretches before you begin your game.
Fix your form. Whatever your sport, ask an instructor to check your form to avoid overload on muscles.
Use the right equipment. If you're using older golfing irons, consider upgrading to lighter graphite clubs. If you play tennis, make sure your racket fits you. A racket with a small grip or a heavy head may increase the risk of elbow problems.
Lift properly. When lifting anything — including free weights — keep your wrist rigid and stable to reduce the force to your elbow.
Know when to rest. Try not to overuse your elbow. At the first sign of elbow pain, take a break.

What is cerebral palsy?
Cerebral palsy (CP) refers to a group of disorders that affect muscle movement and coordination. In many cases, vision, hearing, and sensation are also affected.

The word “cerebral” means having to do with the brain. The word “palsy” means weakness or problems with body movement
What is cerebral palsy?

Cerebral palsy (CP) refers to a group of disorders that affect muscle movement and coordination. In many cases, vision, hearing, and sensation are also affected.

The word “cerebral” means having to do with the brain. The word “palsy” means weakness or problems with body movement.

CP is the most common cause of motor disabilities in childhood. According to the Centers for Disease Control and Prevention (CDC)Trusted Source, it affects at least 1.5 to 4 out of every 1,000 children worldwide.

What are the symptoms of cerebral palsy?

Some of the more common signs include:

delays in reaching motor skill milestones, such as rolling over, sitting up alone, or crawling
variations in muscle tone, such as being too floppy or too stiff
delays in speech development and difficulty speaking
spasticity, or stiff muscles and exaggerated reflexes
ataxia, or a lack of muscle coordination
tremors or involuntary movements
excessive drooling and problems with swallowing
difficulty walking
favoring one side of the body, such as reaching with one hand
neurological problems, such as seizures, intellectual disabilities, and blindness
Types;
1 Spastic cerebral palsy;
Spastic CP is the most common type of CP, affecting approximately 80 percentTrusted Source of people with CP.

2.Dyskinetic cerebral palsy;
People with dyskinetic CP have trouble controlling their body movements. The disorder causes involuntary, abnormal movements in the arms, legs, and hands.

In some cases, the face and tongue are also affected. The movements can be slow and writhing or rapid and jerky. They can make it difficult for the affected person to walk, sit, swallow, or talk.

3 Hypotonic cerebral palsy;
Hypotonic CP causes diminished muscle tone and overly relaxed muscles. The arms and legs move very easily and appear floppy, like a rag doll.

Babies with this type of CP have little control over their head and may have trouble breathing. As they grow older, they may struggle to sit up straight as a result of their weakened muscles. They can also have difficulty speaking, poor reflexes, and walking abnormalities.

4 Ataxic cerebral palsy;
Ataxic CP is the least common type of CP. Ataxic CP is characterized by voluntary muscle movements that often appear disorganized, clumsy, or jerky.

People with this form of CP usually have problems with balance and coordination. They may have difficulty walking and performing fine motor functions, such as grasping objects and writing.

5Mixed cerebral palsy;
Some people have a combination of symptoms from the different types of CP. This is called mixed CP.

In most cases of mixed CP, people experience a mix of spastic and dyskinetic CP.

How is cerebral palsy treated?
Assistive aids
Assistive aids include:

eyeglasses
hearing aids
walking aids
body braces
wheelchairs
Medications
Oral anticonvulsants and muscle relaxants are commonly used as first-line treatments for CP. Your doctor might prescribe:

diazepam (Va**um)
dantrolene (Dantrium)
baclofen
tizanidine (Zanaflex
Other treatment
Other types of treatment for CP include:

speech therapy
physical therapy
occupational therapy
recreational therapy
counseling or psychotherapy
social services consultation

Radial nerve palsy is a condition that affects the radial nerve and if damage to this nerve occurs, weakness, numbness and an inability to control the muscles served by this nerve may result. Baptist Health is known for advanced, superior care in diagnosing and treating radial nerve palsy.

What is sciatica?
Sciatica is nerve pain from an injury or irritation to the sciatic nerve, which originates in your buttock/gluteal area. The sciatic nerve is the longest and thickest (almost finger-width) nerve in the body. It’s actually made up of five nerve roots: two from the lower back region called the lumbar spine and three from the final section of the spine called the sacrum. The five nerve roots come together to form a right and left sciatic nerve. On each side of your body, one sciatic nerve runs through your hips, buttocks and down a leg, ending just below the knee. The sciatic nerve then branches into other nerves, which continue down your leg and into your foot and toes.

True injury to the sciatic nerve “sciatica” is actually rare, but the term “sciatica” is commonly used to describe any pain that originates in the lower back and radiates down the leg. What this pain shares in common is an injury to a nerve -- an irritation, inflammation, pinching or compression of a nerve in your lower back.

If you have “sciatica," you experience mild to severe pain anywhere along the path of the sciatic nerve – that is, anywhere from the lower back, through the hips, buttocks and/or down your legs. It can also cause muscle weakness in your leg and foot, numbness in your leg, and an unpleasant tingling pins-and-needles sensation in your leg, foot and toes.

Cervical pain is the pain caused due to cervical spondylolysis or osteoarthritis. This condition involves changes in the bones, disc or joints that are connected to the neck. The major cervical pain reasons are due to the wear and tear of the cartilages and bones, and thus are often found in ageing people.

Arthritis
Arthritis is one of the most common conditions affecting our body with every person eventually experiencing this wear and tear on their joints. However it’s a condition that does not necessarily have to involve pain, stiffness, and a loss of movement. Physiotherapy can provide relief and a return to activity in most cases.

ACL Reconstruction
ACL reconstruction is a ideal method of regaining the stability lost after a tear of the ACL ligament in your knee. However successful return to activities and sport depends upon a well constructed physiotherapy rehabilitation program following your surgery.

Achilles Tendonitis;
Achilles tendonitis is a common injury to the Achilles tendon located above the back of the heel resulting in pain, limited mobility, inflammation, and occasional rupture. Diagnosis is clinically done, and management is aimed at reducing aggravating activity, medication and the use of supportive devices.

Dr Nida Khalid updated their information in their About section.

Dr Nida Khalid updated their information in their About section.

*Pelvic Health*

While most people have heard the term pelvic floor, many don’t realize what the pelvic floor does on a daily basis. Your pelvic floor is working 24/7, supporting your bladder, colon, re**um and s*xual organs. This versatile set of muscles performs many important functions. Pelvic floor muscles help your bladder and re**um relax and contract on demand when you need them, and they’re the muscles that contract during s*x.

When pelvic muscles are too loose or too tight, problems can occur. Weak or damaged pelvic floor muscles can lead to urinary leakage, accidental bowel leakage and pelvic organ prolapse, a condition in which the uterus, bladder and bowel may drop causing sense of pressure and fullness. If these muscles are too tight, it can be hard to relax, causing difficult bowel movements, incomplete bladder emptying, burning during urination, weak urinary stream, constipation or pain when having s*x.

“Anything that puts pressure on the pelvis, including pregnancy and childbirth, chronic cough, chronic constipation, constant straining while toileting or nerve damage from surgery or disease, can lead to a pelvic floor disorder,” said Dr. Brooke Gurland, MD, a colorectal surgeon at the Stanford Health Care Pelvic Health Center. Almost one-quarter of women face pelvic floor disorders, and the incidence of these issues increases as they age.

“Although it is rarely discussed, men also suffer from pelvic floor disorders,” said Dr. Ekene Enemchukwu, MD, MPH, an urologist who specializes in pelvic reconstruction surgery at the Stanford Health Care Pelvic Health Center. Men can develop pelvic floor disorders as a result of trauma, neurologic diseases, enlarged prostates, pelvic surgery, infections and even radiation treatments for conditions such as prostate cancer.

Pelvic health issues should not be accepted as a normal or acceptable part of aging, said Dr. Gurland. “They are actually very common medical problems that can be treated successfully.”

Tips for pelvic health at every age
In both men and women, stress and lifestyle can both aggravate and exacerbate pelvic floor spasm and pain.

Just as people exercise and eat well to help prevent heart disease, obesity and diabetes, they can also work to improve their pelvic health throughout their lives. The goal is to maintain a strong pelvic floor to avoid chronic issues such as bladder and bowel control.

Strengthen your pelvic floor. If loose muscles are the issue, Kegel exercises should be a daily routine.
Meditation and guided relaxation can help loosen overly tight pelvic muscles.
Avoid constipation by consuming ample fluids and fiber and exercising regularly.
Dietary changes can improve stool consistency, which can help with bowel leakages or painful constipation.
Avoid prolonged toileting.
Avoid straining or pushing during bowel movements and when urinating.
Decrease intake of caffeine, alcohol and artificial sweeteners.
Learn how to relax the muscles in the pelvic floor area. For example, take warm baths and practice yoga.
Maintain a healthy weight.
Avoid heavy lifting, which can lead to organ prolapse.
Don’t smoke.
When to Seek Treatment
Millions of people have pelvic health issues, but few seek treatment, compromising their quality of life. Some people are at higher risk for pelvic floor disorders, such as those with connective tissue disorders, steroid dependency, multiple births, a history of pelvic radiation and pelvic surgery. Higher risk patients should undergo evaluation early to maintain good pelvic floor health.

“I find that in my practice, both men and women delay seeking care from their health care providers,” said Dr. Enemchukwu. “Women often delay care due to embarrassment, prioritization of family, while others suffer in silence because they believe their symptoms are simply part of the normal aging process. Many men often delay care due to fear or concern that something serious may be wrong.”

“Many people don’t feel comfortable seeking medical help for pelvic floor disorders and symptoms such as incontinence. These are things that people don’t want to discuss, they’re embarrassing,” said Dr. Gurland. “But the pelvic floor is really crucial to how we function everyday. If you have a pelvic health issue, you should know that there is help. Don’t hesitate to learn more about your treatment options.”

The Stanford Pelvic Health Center delivers comprehensive and compassionate care to treat all pelvic disorders. Patients have access to a broad range of pelvic health specialists in one location.

Urologists who specialize in the treatment of urinary disorders in women and men
Colorectal surgeons who provide surgical treatment of the digestive system
Gastroenterologists who treat the digestive system
Urogynecologists who specialize in the care of women with pelvic floor disorders
Physical therapists who use targeted exercise and biofeedback to help patients learn how to relax and coordinate the movement of their pelvic floor muscles
Pain management specialists
Our team uses advanced diagnostic testing to pinpoint the cause of your condition to guide treatment options. Most pelvic health problems can be treated without surgery. Many patients benefit from working with a physical therapist specially trained in strengthening and coordinating the muscles of the pelvic floor. Other treatments include medications, minimally invasive devices and surgery.

PLANTAR FASCIITIS SELF-TREATMENT

Regular, gentle stretching of your Achilles tendon and plantar fascia may help to ease your symptoms. This is because most people with plantar fasciitis have a slight tightness of their Achilles tendon. If this is the case, it tends to pull at the back of your heel and has a knock-on effect of keeping your plantar fascia tight. Also, when you are asleep overnight, your plantar fascia tends to tighten up (which is why it is usually most painful first thing in the morning). The aim of these exercises is to loosen up the tendons and fascia gently above and below your heel.

1. Soleus Stretch
With both knees apart and your toes facing forward, lean into the wall until you feel the stretch in your lower calf. Hold for 30 seconds and repeat 3 times.

2. Step Stretch
Stand with your toes on a step and your heels off the edge. Slowly lower your heels down, hold for 15 seconds, and then lift your heels to their starting position. You can either do both feet at the same time, or one foot at a time. Repeat five times.

3. Roll Stretch
Using a mini roll, roll it back and forth from your toes to your heels. Alternatively you can use a tennis ball or a glass bottle.

4. Plantar Fascia Massage
Using two fingers, apply small circular friction to any tight knots or lumps in the plantar fascia. The pressure should be deep, but not so much that you tighten up with pain.

5. Elastic Strap Stretch
Sit on the floor with your legs straight in from of you. Take a stretch strap and place it around your toes. Gently pull the strap towards you. Hold for 15-30 seconds, then release. Repeat 3 times.

6. Toe Stretch
Place just toes up on the wall with the ball of the foot and heel on the ground. Lean into the wall slowly until stretch is felt. Hold for 30 seconds and repeat 3 times.

Can plantar fasciitis be prevented?
There are certain things that you can do to try to prevent plantar fasciitis, especially if you have had it before. These include:

▪️Regularly changing training shoes used for running or walking
▪️Wearing shoes with good cushioning in the heels and good arch support
▪️Losing weight if you are overweight
▪️Regularly stretching the plantar fascia and Achilles tendon, especially before exercise
▪️Avoiding exercising on hard surfaces

A physiotherapist works with people who have become disabled by injury, illness, or age. The goal of the physiotherapist is to help patients regain their range of movement, or to support patients with permanent disabilities to prevent further damage and increase the patient's functionality. Physiotherapy is also known as physical therapy in some regions of the world, and these medical professionals can be found working in hospitals, outpatient clinics, sports clubs, and in roaming practices, bringing care to patients who cannot travel.

Typically, a physiotherapist establishes a long-term relationship with a patient, and he or she is part of a larger care team which is designed to support the patient through the healing process. When a patient is first referred for physiotherapy, the therapist will meet with the patient to perform an assessment, learning about what has caused the patient's disability, the level of the patient's disability, and the types of goals a patient might have. With this information in hand, the physiotherapist can establish a therapy program which is tailored to the patient's unique needs.

Physical exercises which are designed to develop the patient's muscle tone and strength are a core part of a physiotherapy plan. Physiotherapists may also use manipulation techniques such as massage and guided stretching to help their patients, and they also offer nutritional advice, body conditioning, and prophylactic care which is designed to prevent recurrence of injuries, and to avoid making an injury worse.

🔈 KNEE PAIN? IT CAN BE PATELLA MALTRACKING

Patella maltracking is one of the main causes of knee problems, so it’s important to understand why it occurs. If you have general knee problems, this brief guide will help clarify exactly what patella maltracking is and how it might be responsible for your pain. We will explain what the patella is, why it tracks incorrectly and the problems this can cause, as well as briefly touch on what can be done to relieve pain.

What is the patella?
The patella is what most people know as the kneecap. It is the point highlighted green in the picture. The movements of areas of the whole body can have an impact on the way the patella tracks over the knee, so the movement of the kneecap can point to different problems. In the immediate area around the knee, we are most concerned with the impact of these quadricep muscles.

What is patella maltracking?
Patella maltracking is an imbalance problem. The muscles in the upper thigh, the vastus medialis (inside) and vastus lateralis (outside) pull on the patella tendon in different directions. If one side is tighter than the other, it will pull the patella out of balance. Demonstrated with this simple diagram, the patella should ideally run smoothly down the middle of the groove between the condyles (the two sides) of the femur, at the end of your thigh bone.

In most cases of patella maltracking, the lateral (outer) quad is overactive and stronger than the medial (inner) quad, which is weak and underused. In these cases, the patella gets pulled out of the groove, to the side, and rubs against the femur, and this is what causes the pain you feel.

When the outer quad is especially tight, it can even pull the patella out of the joint and cause a dislocation. To tackle patella maltracking, therefore, you have to address the tightening of the muscle and the strength imbalance.

What causes the muscle tightness?
There are a number of reasons that the patella movement can become imbalanced, but muscle tightness is caused by an imbalance in strength or through muscles being overworked or used incorrectly. The muscle tightness stemming from improper muscle use comes from an evolutionary survival mechanism. When the muscle is overworked, there is a risk that it will tear and be damaged. In order to prevent this, the body sends impulses for the muscle to contract and avoid overstraining. This contraction forms a permanent knot in the muscle, which shortens the muscle. The shortened muscles then pulls tighter on the joint, causing it to feel stiff. The stiff feeling makes you want to avoid using the joint.

The corrective measures made by your body are well-intentioned, as they may prevent you from performing seriously harmful actions, but these warning signs leave lasting stiffness in the body. The muscle knots causing this stiffness can be removed manually. If you remove the knot, the muscle can be restored to its full length, preventing tightness and alleviating the pain. You can do this, simply, by massaging the knot. This breaks it down, switching off the nervous impulse and releasing the waste products caught in the knot. It also restores blood-flow to the muscle.