Sialkot Rehabilitation Center

Sialkot Rehabilitation Center Your Health & Fitness is in our hands🔥❤️ FIT LIVING 💪.

TeleRehabilitation center to guide people how to deal with musculoskeletal, neurological, sports & pediatric issues with physiotherapy & rehabilitation.

What is Plantar Fasciitis?Plantar fasciitis is inflammation of the plantar fascia — a thick band of tissue that runs fro...
29/01/2026

What is Plantar Fasciitis?
Plantar fasciitis is inflammation of the plantar fascia — a thick band of tissue that runs from your heel bone to your toes and supports the foot arch.

✴️Key Symptoms
▶️Sharp heel pain, especially with the first steps in the morning
▶️Pain after long standing or walking
▶️Tenderness at the bottom of the heel
▶️Pain eases with movement but may return later
✴️Common Causes / Risk Factors
▶️Prolonged standing or walking
▶️Flat feet or high arches
▶️Tight calf muscles / Achilles tendon
▶️Obesity or sudden weight gain
▶️Poor footwear (no arch support)
▶️Running on hard surfaces
✴️Treatment & Management
▶️Conservative treatment works in most cases:
▶️Rest & avoid overuse
⏩Ice massage (10–15 min)
▶️Stretching (calf + plantar fascia)
▶️Supportive shoes / orthotics
▶️NSAIDs (if appropriate)
▶️Night splints (for morning pain)
✴️ Physiotherapy Focus
▶️Plantar fascia stretch
⏩Gastrocnemius–soleus stretch
▶️Strengthening intrinsic foot muscles
▶️Taping techniques
✴️ Prognosis
▶️Improves in 6–12 weeks with proper care
▶️Surgery is rarely needed

Do & Don'ts for knee pain
29/01/2026

Do & Don'ts for knee pain

ITFL/IT band ITFL stands for the tensor fasciae latae (or tensor fascia lata), which is a muscle of the thigh located on...
24/01/2026

ITFL/IT band

ITFL stands for the tensor fasciae latae (or tensor fascia lata), which is a muscle of the thigh located on the outer side of the hip.
The TFL is a small muscle that plays a vital role in the movement and stabilization of both the hip and knee joints. It connects to a thick band of connective tissue called the iliotibial (IT) band, which runs down the outside of the thigh to attach to the tibia (shin bone).

🟥Function
The primary functions of the TFL muscle include:
▶️Stabilization: It is crucial for stabilizing the pelvis and the leg, especially during movements like walking, running, and standing on one leg.
▶️Hip Movement: It works with other gluteal muscles to assist in hip flexion (bringing the knee toward the chest), abduction (moving the leg away from the body's midline), and internal rotation of the thigh.
▶️Knee Support: Through its connection to the IT band, the TFL helps to stabilize the knee, particularly when the leg is in full extension.

Effective TFL (Tensor Fasciae Latae) exercises focus on strengthening the outer hip to relieve tightness, including side-lying leg raises (with toes pointed down/forward), hip hikes on a stair, and clam shells. Strengthening the glutes (bridges) and stretching the TFL (side-lying hip extension) are also vital for treating tightness and reducing knee pain.

🟥Strengthening Exercises for TFL

▶️Side-Lying Leg Raises: Lie on your side, bottom leg bent for stability. Keep the top leg straight and lift it up (abduction). Modification: Point toes slightly downward to activate the TFL, or upward to target the glute medius.
▶️Hip Hikes (Pelvic Drops): Stand with one foot on a step and the other hanging off. Drop the hip of the hanging leg, then raise it back up to a neutral position, or slightly higher, using your hip muscles.
▶️Clam Shells: Lie on your side with knees bent, stacking your hips. Open your knees like a clamshell, keeping your feet together.
▶️Standing Hip Abduction: Stand and lift the leg to the side, ensuring the torso remains upright and stable.

🟥Releasing and Stretching TFL
▶️Foam Rolling: Lie on your side, placing a foam roller under the front/side of the hip (below the bony hip bone, the ASIS). Gently roll to release tension.
▶️Lacrosse Ball Release: Use a ball against a wall to apply targeted pressure on the tender, soft spot just below the ASIS.
▶️Stretching/Lunge Position: Stand in a lunge with the tight hip back. Lean forward and turn the rear foot inward slightly, pushing the hip forward.

🟥Key Tips
▶️Frequency: Perform these exercises 2-3 times per week, aiming for 2-3 sets of 10-15 repetitions.
▶️Focus: Ensure you feel the fatigue in the side of the hip/buttock, not in the lower back.
▶️Balance: Pair TFL strengthening with glute medius and max work to ensure proper hip mechanics.

🟥Pelvic congestion syndrome (PCS) involves chronic pelvic pain unrelated to menstruation or pregnancy. It involves probl...
24/01/2026

🟥Pelvic congestion syndrome (PCS) involves chronic pelvic pain unrelated to menstruation or pregnancy. It involves problems with blood flow in your pelvic veins. Blood flows backwards, causing your veins to swell and twist. Researchers aren’t sure what causes PCS, but it’s likely that changes to your veins during pregnancy and estrogen play a role.

✴️What is pelvic congestion syndrome?
Pelvic congestion syndrome — also called pelvic venous insufficiency — is a chronic pain condition associated with blood flow problems in your pelvic veins. “Chronic” means pain lasting longer than 6 months that isn’t associated with either your menstrual cycle or pregnancy.

often involves faulty veins in your ovaries and pelvis. The veins dilate (widen) and may become twisted and overfilled with blood. As a result, blood may pool in your pelvis and feel painful.

✴️Who does it affect?
You’re more likely to have PCS if you’re between ages 20 to 45 and have given birth more than once. Other risk factors include:

✴️Varicose veins.
A family history of varicose veins.
Polycystic ovarian syndrome (PCOS).
It’s rare for people who’ve gone through menopause to have pelvic congestion syndrome.

✴️How common is pelvic congestion syndrome?
Approximately 40% of gynecological visits involve chronic pelvic pain complaints. It’s estimated that up to 30% of these are likely related to pelvic congestion syndrome.

📴Symptoms and Causes
What are the symptoms of pelvic congestion syndrome?
The pelvic pain you experience with PCS may feel dull, achy or heavy. Less commonly, the pain may feel sharp and intense. You may notice the pain on the left side only (most common), on the right side of your body or both sides. Often, pain starts during or soon after pregnancy. It may worsen with future pregnancies.

✴️The pain associated with PCS may feel worse:

At the end of the day.
Before and during your period.
During in*******se and afterward (dyspareunia).
When you stand or sit for long periods (but it feels better when you lie down).
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✴️Other symptoms include:

❇️Varicose veins in your pelvis, butt, thighs, v***a and va**na.
✳️Frequent bouts of diarrhea and constipation (irritable bowel).
✳️Peeing accidentally from laughing, coughing or other movements that stress your bladder (stress incontinence).
✳️Pain when you p*e (dysuria).

What causes pelvic congestion syndrome?
Researchers don’t know what causes pelvic congestion syndrome. Still, problems with blood flow in your ovarian veins and the veins in your pelvis play a role.

Normally, blood flows upward from your pelvic veins and toward your heart via the veins in your ovaries. Structures called valves in your veins prevent blood from flowing backward. Backflow of blood is called reflux.

With PCS, veins are so dilated (widened) that the valves don’t prevent reflux. Blood flows backward through the veins, causing them to become overly filled and twisted. Blood pools in your pelvic veins and causes pain. The pain may result from the stretching your stressed veins must do to contain the extra blood. It’s also possible that the misshapen veins touch nearby nerves in your pelvis, triggering pain.

There are a few possible reasons that veins become structurally unsound with PCS:

💮Pregnancy: One theory is that PCS is related to blood vessel changes during pregnancy. Blood vessels expand 50% of their normal size during pregnancy to manage the extra blood flow needed to support a developing fetus. These changes may cause long-term damage to your blood vessel walls, causing veins to remain dilated even after you’ve had your baby.
💮Estrogen: Pelvic congestion syndrome is uncommon among people who’ve experienced menopause, suggesting that estrogen may be involved. Estrogen levels decrease after menopause. Estrogen’s effects on your blood vessel walls may make you more susceptible to defects that lead to PCS.
PCS likely results from various interrelated factors.

☢️Diagnosis and Tests
How is pelvic congestion syndrome diagnosed?
Your healthcare provider will ask about your medical history and symptoms. You’ll likely have a physical exam that includes a pelvic exam. Your provider will check for tenderness in your ovaries, cervix and uterus to try and pinpoint where the pain originates.

Imaging can help your provider rule out other conditions that cause chronic pelvic pain and identify any irregularities in your veins potentially related to PCS. Imaging procedures include:

☢️Ultrasound: Your provider will likely order an ultrasound first. An ultrasound can show vein dilation. It can help your provider spot other abnormalities that may be causing your pain. The Doppler feature on the ultrasound can show whether your blood is flowing backward.
☢️MRI or CT scan: An MRI and a CT scan can show details in your veins that an ultrasound may miss. They can show twisted veins and vein dilation in your ovaries and pelvis in greater detail than an ultrasound. They can also show irregular growths in your pelvis that may indicate other causes of chronic pain, like endometriosis.
☢️Pelvic venography: Pelvic venography is the gold standard for PCS imaging. It’s more invasive, though, so it’s generally used when other imaging doesn’t provide enough evidence for a diagnosis. Your provider may also use pelvic venography to prepare for a procedure to operate on your veins. During pelvic venography, your provider inserts a small tube called a catheter into a vein in either your neck or your groin. They use an X-ray to guide the positioning of the catheter so that it goes into your ovarian veins on the right and left sides of your body. A safe dye is injected into the vein, making your veins more visible on the X-ray. Venography shows where the dilated and twisted veins are, how the blood is flowing and where the blood is pooling.
☢️Laparoscopy: Laparoscopy can show if your veins are dilated. Still, it may not be as helpful as other procedures for understanding problems with blood flow related to PCS. Your provider may perform a laparoscopy to rule out conditions other than PCS that may be causing your pelvic pain. During a laparoscopy, your provider performs surgery through tiny cuts in your abdomen that allow them to view your reproductive organs.

Diagnosing pelvic congestion syndrome can be challenging because many people without pelvic pain have stressed veins similar to those who do experience pain. Imaging studies have shown that people with chronic pelvic pain and those without it may have distorted blood vessels and backflow of blood.

💠Management and Treatment
Can pelvic congestion syndrome be cured?
There isn’t a cure for pelvic congestion syndrome, but medications and medical procedures can help ease your symptoms.

What are the treatments for pelvic congestion syndrome?
You may see different healthcare providers for treatment, including a gynecologist, gastroenterology (GI) specialist, pain specialist and physical therapist. Your provider or care team will likely recommend medications to manage your symptoms before recommending surgery.

💠Medications
Medications that suppress estrogen production can lessen the pain associated with pelvic congestion syndrome. They include:

💟Medroxyprogesterone acetate (Depo-Provera®)
💟Etonogestrel implant (Implanon®).
GnRH agonists.
💟Goserelin.
Procedures
Your provider may perform a medical procedure if medications don’t ease your symptoms. These include:

💟Ovarian vein embolization or sclerotherapy: During this procedure, your provider blocks the blood vessels causing the blood to flow backward so that blood doesn’t pool. First, they place a catheter into the faulty ovarian vein and pelvic veins. Then, they send chemicals through the catheter to irritate or inflame the veins. Tiny metal coils, glue or foam are also inserted into these veins to prevent reflux.
Laparoscopy: Your provider may perform a laparoscopy to tie off the veins, preventing the backflow of blood.
Bilateral salpingo-oophorectomy

Feet warns about your health
23/01/2026

Feet warns about your health

Hamstring muscles strain Treatment exercises
21/01/2026

Hamstring muscles strain
Treatment exercises

Low back pain diagram
19/01/2026

Low back pain diagram

How sitting on your wallet affects your spine;?
18/01/2026

How sitting on your wallet affects your spine;?

Pain while climbing stairs
18/01/2026

Pain while climbing stairs

Dermatomes of cervical spine
16/01/2026

Dermatomes of cervical spine

Ankle sprain Ankle sprain is an injury to the ligaments of the ankle, usually caused when the foot twists, rolls, or tur...
13/01/2026

Ankle sprain

Ankle sprain is an injury to the ligaments of the ankle, usually caused when the foot twists, rolls, or turns beyond its normal range—most often inward (inversion).
🔯Common Causes
Sudden twisting while walking or running
Sports injuries
Uneven surfaces
Wearing unstable footwear
🔯Signs & Symptoms
Pain around the ankle
Swelling
Bruising
Difficulty or pain while walking
Tenderness
Sometimes a “pop” feeling at injury
🔯Types (Grades)
Grade I (Mild): Ligament stretched, minimal swelling, mild pain
Grade II (Moderate): Partial tear, noticeable swelling & bruising, painful walking
Grade III (Severe): Complete tear, severe swelling, instability, unable to bear weight
🔯Immediate Management (R.I.C.E.)
R – Rest: Avoid weight bearing
I – Ice: 15–20 minutes every 2–3 hours
C – Compression: Elastic bandage
E – Elevation: Keep ankle above heart level
🔯Medical Treatment
Pain relievers (e.g., paracetamol/NSAIDs if appropriate)
Ankle brace or support
Physiotherapy (strengthening & balance exercises)
Surgery (rare, only in severe cases)

Exercises for knee & Hip joint
12/01/2026

Exercises for knee & Hip joint

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