Pristine LifeCare Physio

09/08/2025

Flexibility is the normal range of motion around a joint or group of joints. Stretching exercises are an ideal form of flexibility exercise. The purposes of stretching are to prepare muscles for activity, help relax physically and mentally and to assist in preventing injuries and muscle soreness.

☆Static or slow, sustained stretching is safe and more effective.
■ Ballistic or bouncing and bobbing types of stretching should be avoided at all times!
Ballistic stretching will encourage small tears within the muscle and can cause a temporary
muscle shortening.

■PRINCIPLES OF STRETCHING
》Get into the stretch position slowly with no sudden jerks or bounces.
》Do not go past a comfortable stretch.
》Do not stretch to pain.
》Hold the stretched position for 30 seconds, although it can be longer – a slow, holding
stretch will permit optimal results.
》Repeat each stretch 2-4 times, alternating on each side, and going further into the stretch with each repetition.
》Do not be concerned if your muscles feel tight initially – as you practice your stretching
program, you will notice a comfortable and gradual improvement.

■ As with any exercise program, always consult your physio before beginning the program

08/08/2025

Foot and toe stretches are crucial for maintaining healthy and mobile feet, reducing pain, and preventing injuries. Regular stretching improves flexibility, increases range of motion, and strengthens the muscles in your feet, contributing to better balance, posture, and overall lower body health.

07/08/2025

Colle's Fracture Physiotherapy Management

06/08/2025

Incorporating back exercises into a 15-minute daily routine can help improve posture, reduce pain, and strengthen the muscles that support your spine. Here is a sample routine that you can adapt to your fitness level.

05/08/2025

04/08/2025

𝙋𝙖𝙩𝙚𝙡𝙡𝙖𝙧 𝘿𝙞𝙨𝙡𝙤𝙘𝙖𝙩𝙞𝙤𝙣 𝙍𝙚𝙝𝙖𝙗𝙞𝙡𝙞𝙩𝙖𝙩𝙞𝙤𝙣

🔎 What is Patellar Dislocation?

A patellar dislocation occurs when the kneecap (patella) slips out of its normal position, usually laterally, due to trauma or structural instability. It is most common in young athletes and may damage surrounding soft tissues like the medial patellofemoral ligament (MPFL), retinaculum, and articular cartilage.

---

🚨 𝘾𝙤𝙢𝙢𝙤𝙣 𝘾𝙖𝙪𝙨𝙚𝙨

1) Sudden twisting injury (pivoting sports)

2) Direct trauma to the knee

3) Hyperlaxity or ligamentous weakness

4) Shallow trochlear groove (dysplasia)

5) Weakness of vastus medialis oblique (VMO)

---

𝘾𝙡𝙞𝙣𝙞𝙘𝙖𝙡 𝙋𝙧𝙚𝙨𝙚𝙣𝙩𝙖𝙩𝙞𝙤𝙣

1) Severe pain and swelling

2) Visible deformity (initially)

3) Difficulty bending or weight-bearing

4) Positive patellar apprehension test

---

🩺 𝙂𝙤𝙖𝙡𝙨 𝙤𝙛 𝙋𝙝𝙮𝙨𝙞𝙤𝙩𝙝𝙚𝙧𝙖𝙥𝙮

1. Reduce pain and inflammation

2. Restore full ROM (Range of Motion)

3. Strengthen quadriceps (especially VMO)

4. Improve patellar tracking

5. Prevent recurrence

6. Facilitate return to function and sport

---

🗓️ 𝙋𝙝𝙮𝙨𝙞𝙤𝙩𝙝𝙚𝙧𝙖𝙥𝙮 𝙋𝙝𝙖𝙨𝙚𝙨

---

🔹 𝙋𝙝𝙖𝙨𝙚 1: 𝘼𝙘𝙪𝙩𝙚 𝙋𝙝𝙖𝙨𝙚 (0–2 weeks)

•Goals: Pain relief, inflammation control, joint protection

•Interventions:

-Rest, ice, compression, elevation (RICE)

-Patellar brace or taping to prevent re-dislocation

-Isometric quadriceps contractions

-Gentle active-assisted ROM (0–30° progressing gradually)

-Ankle pumps to prevent DVT

•Education: Avoid twisting and sudden knee movements

---

🔹 𝙋𝙝𝙖𝙨𝙚 2: 𝙎𝙪𝙗𝙖𝙘𝙪𝙩𝙚 𝙋𝙝𝙖𝙨𝙚 (2–6 weeks)

•Goals: ROM improvement, initiate strengthening

•Interventions:

-Full knee ROM exercises (heel slides, wall slides)

-Closed-chain quadriceps strengthening (mini squats, step-ups)

-VMO-specific activation: Biofeedback, electrical stimulation

-Proprioception training: balance board, single-leg stance

-Stationary cycling with minimal resistance

-Patellar mobilization (medial glide if safe)

---

🔹 𝙋𝙝𝙖𝙨𝙚 3: 𝙁𝙪𝙣𝙘𝙩𝙞𝙤𝙣𝙖𝙡 𝙋𝙝𝙖𝙨𝙚 (6–12 weeks)

•Goals: Normalize gait, build strength, enhance control

•Interventions:

-Resistance band strengthening (hamstrings, quads, glutes)

-Lateral step-downs, lunges (progressively)

-Dynamic balance training

-Taping or bracing during activity

-Initiate sport-specific drills

---

🔹 𝙋𝙝𝙖𝙨𝙚 4: 𝙍𝙚𝙩𝙪𝙧𝙣 𝙩𝙤 𝙎𝙥𝙤𝙧𝙩 Phase (3–6 months)

•Goals: Return to high-level function, prevent recurrence

•Interventions:

-Plyometrics (jump squats, hopping drills)

-Agility training (ladder drills, shuttle runs)

-Eccentric control exercises

-Psychological readiness assessment

-Final clearance with functional tests (e.g., single-leg hop test)

---

⚠️ 𝙍𝙚𝙙 𝙁𝙡𝙖𝙜𝙨 𝙩𝙤 𝙈𝙤𝙣𝙞𝙩𝙤𝙧

1) Persistent patellar instability or apprehension

2) Locking or catching → may indicate cartilage injury

3) Pain on patellar compression (may suggest chondromalacia)

4) Recurrent dislocations → refer for orthopedic evaluation (possible surgical need)

---

💡 𝙏𝙞𝙥𝙨 𝙛𝙤𝙧 𝙎𝙪𝙘𝙘𝙚𝙨𝙨

1) Focus on neuromuscular control and proprioception

2) Encourage compliance with home exercise programs

3) Monitor for compensatory movement patterns

4) Educate about proper footwear and surface conditions during sports

---

📌 𝙒𝙝𝙚𝙣 𝙩𝙤 𝙍𝙚𝙛𝙚𝙧 𝙛𝙤𝙧 𝙎𝙪𝙧𝙜𝙚𝙧𝙮

1) Recurrent dislocations

2) Large osteochondral fragments

3) Failed conservative rehab (>3 months with persistent symptoms)

29/07/2025

⛑️👉ACL Rehab Exercises👈⛑️

28/07/2025

Knee pain can be a debilitating issue, impacting everything from daily walks to more strenuous activities. While various factors can contribute to knee pain (including injury, arthritis, or overuse), gentle stretching and strengthening exercises are often a crucial part of managing discomfort and improving function.

How Stretches Relieve Knee Pain
Stretching plays a vital role in relieving knee pain by addressing the underlying muscular imbalances and tightness that can put excessive stress on the knee joint. Here's how it helps:

Improved Flexibility and Range of Motion: Tight muscles around the knee (like hamstrings, quadriceps, and calves) can restrict the knee's natural movement, leading to stiffness and pain. Stretching lengthens these muscles, allowing the joint to move through its full range of motion more freely.

Reduced Muscle Tension: When muscles are tight, they can pull on the knee joint, increasing pressure and discomfort. Stretching helps to relax these tense muscles, alleviating the strain on the knee.

Better Blood Flow: Stretching can promote increased blood circulation to the muscles and surrounding tissues, which aids in healing and reduces inflammation.

Correcting Muscular Imbalances: Often, knee pain stems from some muscles being too strong or tight while others are weak. Stretching can help balance these muscle groups, leading to better alignment and reduced stress on the knee joint.

Injury Prevention: By improving flexibility and preparing muscles for activity, regular stretching can help prevent future knee injuries.

Benefits of Incorporating Stretches for Knee Pain
Regularly integrating specific stretches into your routine offers numerous benefits for knee pain:

Pain Reduction: This is often the most immediate and appreciated benefit. By easing muscle tension and improving joint mechanics, stretching can directly reduce discomfort.

Increased Mobility: You'll find it easier to bend, straighten, and move your knee through its full range, making daily activities less challenging.

Enhanced Function: Improved mobility and reduced pain translate to better overall function, allowing you to participate in activities you enjoy.