OSIC physical rehabilitation center swat

17/01/2024

15/01/2024

💢 MYOFASCIAL RELEASE AND CRANIOSACRAL THERAPY

🔸️ What is Craniosacral Therapy?

Craniosacral Therapy is a method of alternative medicine used by massage therapists, neuropaths, chiropractors, and osteopaths, who manually apply a subtle movement of the spinal and cranial bones to bring the central nervous system into harmony. This Therapy involves assessing and addressing the movement of the cerebrospinal fluid ( CSF) which can be restricted by trauma ti the body, such as through falls, accidents, and general nervous tensions. By gentle working with the spine, the Skull and its cranial sutures, diaphragms, and fascia, the restrictions of nerve passages are eased, the movement of CSF through the spinal cord can be optimized, and malaligned bones can be restored to their proper position.@ This therapy is said to be particularly useful for mental stress, neck and back pain, migraines, TMJ Syndrome, and for chronic nervous conditions such as fibromyalgia.

🔸️What is Myofascial Release?

Myofascial Release is a gentle therapy that consists of a mixture of light stretching and massage work. During a session, there therapist will apply hands-on massage strokes in order to release tension from the bands of the muscles, bones, nerves and joints, by unblocking any scar tissue or adhesions due to injury in the muscles and surrounding tissues. The theory of myofascial release requires an understanding of the fascial system ( or connective tissue, which is not to be confused with the word facial). The fascia is a specialized system of the body that has an appearance similar to the spider's web or a sweater.

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16/12/2023

💢 The limbic system is the part of the brain involved in our behavioural and emotional responses, especially when it comes to behaviours we need for survival: feeding, reproduction and caring for our young, and fight or flight responses.
The primary limbic system function is to process and regulate emotion and memory while also dealing with sexual stimulation and learning.@ Behavior, motivation, long-term memory, and our sense of smell also relate to the limbic system and its sphere of influence.
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12/12/2023

💢 Upper Crossed Syndrome (UCS) is a postural imbalance that typically involves tightness in the muscles of the chest, upper trapezius, and neck, combined with weakness in the muscles of the neck, lower trapezius, and serratus anterior. Physiotherapy management for Upper Crossed Syndrome often includes:

1. **Stretching tight muscles:** Focus on stretches for the chest, upper trapezius, and neck muscles to alleviate tightness.

2. **Strengthening weak muscles:** Exercises targeting the lower trapezius, serratus anterior, and deep neck flexors can help improve muscle balance.

3. **Postural education:** Educating the individual about proper posture and ergonomics is crucial to prevent the recurrence of Upper Crossed Syndrome.

4. **Manual therapy:** Techniques such as massage and joint mobilization may be used to address muscle tightness and improve joint mobility.

5. **Core strengthening:** Strengthening the core muscles contributes to overall postural support and stability.

6. **Range of motion exercises:** Including exercises to improve flexibility and range of motion in the affected areas.

7. **Functional training:** Integrating exercises that mimic daily activities to improve overall function and reduce the risk of relapse.

28/11/2023

⁣
💢 Scoliosis is a sideways curvature of the spine which visually shows a C- or S-shaped spine. It can affect any part of the spine, but the most common regions are at the level of the chest and the lower back. Scoliosis can appear at any age but it often presents from the age of 10 to 12 years or during the teens. Infants can sometimes have symptoms as well. While scoliosis can be caused by conditions such as cerebral palsy, muscular dystrophy, spina bifida or a birth defect, the cause of most scoliosis is idiopathic. Scoliosis ranges from 10-20 degrees (mild), 20-50 degrees (moderate), and severe (greater than 50 degrees).⁣
⁣
Signs and symptoms of scoliosis may include uneven shoulders⁣, uneven waist⁣, one shoulder blade that appears more prominent and one hip higher than the other⁣. If a scoliosis curve gets worse, the spine will also twist or rotate in addition to curving side to side. This causes the ribs on one side of the body to stick out farther than on the other side.⁣
⁣
To treat patients with scoliosis, physical therapy takes a comprehensive orthopaedic approach to treatment. Functional techniques are utilized to assist the patient with joint and soft tissue dysfunctions along with deficient neuromuscular strength and endurance. In addition to providing postural recommendations for sitting, standing and sleeping, self-management strategies that are
designed to facilitate the overall rehabilitation process will be provided. Exercises that exhibit safe and appropriate flexibility and strengthening exercises will also be prescribed to improve tolerance for everyday and recreational activities.

18/11/2023

💢 Temporomandibular Disorder (TMD) is a broad term that encompasses disorders of the temporomandibular joint and its associated anatomical structures.

🌐Symptoms
-Pain in the chewing muscles and/or jaw joint (most common symptom).
-Pain that spreads to the face or neck.
-Jaw stiffness.
-Limited movement or locking of the jaw.
-Painful clicking, popping, or grating in the jaw joint when opening or closing the mouth.
-Ringing in the ears, hearing loss, or dizziness.

🌐Test::-
(1)Test the mobility of your neck
Can you put 3 fingers vertically into your mouth when opening as wide as possible? When your bite is 'off' it can put a lot of stress on the muscles in your jaw and neck which will prevent you from opening and closing your mouth properly. To test your neck, stand in front of a mirror.
(2)Dental X-rays to examine your teeth and jaw.
(3)CT scan to provide detailed images of the bones involved in the joint.
(4)MRI to reveal problems with the joint's disk or surrounding soft tissue.

🌐Pharmacological treatment
There are several types of over-the-counter (OTC) and prescription medications that can ease TMJ symptoms, including:
°Pain relievers like acetaminophen.
°Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen.
°Muscle relaxers (particularly helpful for people who clench or grind their teeth).
°Antidepressants (which can change how your body interprets pain).

🌐Physical therapy Treatment
1⃣Education. Your physical therapist will discuss the cause of your TMD and educate you about:
°Proper posture and body mechanics.
°Tongue resting position.
°Eating a soft diet when appropriate.
°Exercise.
°A self-management routine.
Patient education aims to reduce your discomfort and prevent future aggravation and symptoms.
2⃣Relaxed jaw exercise
Place your tongue behind your upper front teeth on the top of your mouth. Relax your jaw muscles thus allowing your teeth to fall apart.
3⃣ Goldfish exercises (partial opening)
Place one finger in front of your ear, where your TMJ is located, and your tongue on the roof of your mouth. Place your chin on your middle or pointer finger. Lower the jaw halfway and then close it. There should be some resistance, but it should not be painful. Placing one finger on each TMJ while dropping your lower jaw halfway and closing it again is a variant of this exercise. In one sequence, repeat this exercise six times. One collection should be done six times a day.
4⃣Goldfish exercises (full opening)
Place one finger on your TMJ and another on your chin while keeping your tongue on the roof of your mouth. Return your lower jaw to its natural position. Place one finger on each TMJ as you fully drop your lower jaw and back for a variation of this exercise. To complete one set, repeat this exercise six times. One collection should be completed six times a day.
5⃣Chin tucks
Pull your head straight down, making a “double chin,” with your shoulders down and chest up. Hold for three seconds and then repeat for a total of ten times.
6⃣Resisted opening of the mouth
Underneath your chin, position your thumb. Slowly open your mouth, softly pressing against your jaw for resistance. Hold for three to six seconds before slowly closing your mouth.
7⃣Resisted closing of the mouth
Squeeze the chin with one hand’s index and thumb. Place gentle pressure on your chin when closing your mouth. This will aid in the strengthening of the muscles that aid in chewing.
8⃣Tongue up
Slowly open and close your mouth with your tongue meeting the roof of your mouth.
9⃣Side-to-side jaw movement
Place a 14-inch item between your front teeth, such as stacked tongue depressors, and slowly shift your jaw from side to side. Increase the thickness of the item between your teeth as the exercise becomes simpler by piling them one on top of the other.
🔟Forward jaw movement
In between your front teeth, place a 14-inch object. Bring your lower jaw forward, putting your bottom teeth in front of your top teeth. Increase the thickness of the item between the teeth as the exercise becomes easier.

🌐Modalities.
These may include using treatments such as °heat or ice,
°Ultrasound therapy-->This treatment uses sound waves to deliver heat deep into your tissues. It increases blood flow and promotes muscle relaxation.
°TENS--> This method uses low-level electrical currents to relax your jaw muscles
°Lazer therapy,
°Accupuncture,
°or other tools to prepare your soft-tissue for manual (hands-on) therapy

🌐Manual Therapy
The Protocols of mixed manual therapy techniques, upper cervical mobilization or manipulation, had considerable evidence for TMD symptom control and improvement in maximum mouth opening. The manual techniques included intra-oral myofascial release and massage therapy on masticatory muscles, atlanto-occipital joint thrust manipulation, and upper cervical spine mobilization.

🌐 Mouth Guard
Dental appliances like oral splints or mouth guards can place your jaw in a more favorable position or help reduce the effects of grinding and clenching. While you can buy these over the counter, it’s best to get a custom mouth guard from a dentist.

17/11/2023

💢 Rheumatoid arthritis (RA) and osteoarthritis (OA) are two distinct types of arthritis with unique characteristics and rehabilitation approaches.

🦴 OA primarily affects joints' cartilage, causing wear and tear due to age or injury. RA, an autoimmune disease, targets the synovium, causing inflammation and joint damage.

💊 Treatment for RA often involves medication to control inflammation, while OA focuses on pain management and lifestyle adjustments.

🏋️‍♀️ Rehabilitation for OA emphasizes strengthening exercises and weight management to reduce stress on affected joints. Range-of-motion exercises can help maintain mobility.

💪 RA rehabilitation includes joint protection techniques, gentle exercises, and occupational therapy to manage daily activities.

👩‍⚕️ Consult a healthcare professional for personalized guidance and a tailored rehabilitation plan.

18/10/2023

💢 Rotator cuff tendinitis, also known as rotator cuff tendinopathy or shoulder tendinitis, is a condition that occurs when the tendons of the rotator cuff become inflamed or irritated.
The rotator cuff is a group of four muscles and their tendons that connect the upper arm bone to the shoulder blade, providing stability and mobility to the shoulder joint.

Rotator cuff tendinitis can occur due to repetitive overhead activities such as throwing a ball, lifting weights, painting, or playing tennis. It can also occur due to a traumatic injury or degenerative changes in the tendons associated with aging.

Symptoms of rotator cuff tendinitis include pain in the shoulder, especially when reaching overhead or behind the back, weakness in the shoulder, and stiffness or decreased range of motion.

Treatment for rotator cuff tendinitis may include rest, ice, nonsteroidal anti-inflammatory drugs (NSAIDs), physical therapy, and corticosteroid injections. In severe cases, surgery may be necessary to repair or remove damaged tissue.
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17/10/2023

💢 Amputation is the removal of a limb or body part, usually through surgical means. The most common reasons for amputation are injury, infection, cancer, or a vascular disease that causes poor blood flow to the affected area.

Amputation can also be performed as a last resort for conditions that cause severe pain or mobility limitations that are not responsive to other forms of treatment.

There are different types of amputation depending on the location and extent of the limb or body part being removed.

For example, a partial foot amputation involves the removal of part of the foot, while a below-the-knee amputation involves removing the leg below the knee joint.

The specific type of amputation performed will depend on the individual's medical condition and the surgeon's recommendation.

Following an amputation, rehabilitation is typically required to help the individual adjust to the loss of the limb or body part and to learn how to use any assistive devices or prosthetics.

Physical therapy can also help improve strength and mobility in the remaining limbs and body parts.
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16/10/2023

𝗕𝗘𝗟𝗟'𝗦 𝗣𝗔𝗟𝗦𝗬/𝗙𝗔𝗖𝗜𝗔𝗟 𝗣𝗔𝗥𝗔𝗟𝗬𝗦𝗜𝗦

is also known as acute peripheral facial palsy. It causes sudden weakness in the muscles on one side of the face. In most cases, the weakness is temporary & significantly improves over weeks. The weakness makes half of the face appear to droop.

𝘾𝘼𝙐𝙎𝙀
The exact cause is unknown. Experts think it's caused by swelling and inflammation of the facial nerve or CN7 that controls the muscles on one side of the face. It could be caused by a reaction that occurs after a viral infection. Viruses that have been linked to Bell's palsy include viruses that cause:

☣️Cold sores and ge***al herpes (herpes S.)
☣️Chickenpox and shingles (herpes zoster)
☣️Infectious mononucleosis (Epstein-Barr)
☣️Cytomegalovirus infections
☣️Respiratory illnesses (adenovirus)
☣️German measles (rubella)
☣️Mumps (mumps virus)
☣️Flu (influenza 😎
☣️Hand-foot-and-mouth disease (coxsackievirus)

𝙎𝙄𝙂𝙉𝙎 & 𝙎𝙔𝙈𝙋𝙏𝙊𝙈𝙎
🫤Rapid onset of mild weakness to total paralysis on one side of your face occurring within hours to days
🥴Facial droop and difficulty making facial expressions
🤤Drooling
👂Pain around the jaw or in or behind your ear on the affected side
🙉 ⬆️ sensitivity to sound on the affected side
😫Headache
👻A loss of taste
😰Changes in the amount of tears & saliva you produce

𝙍𝙄𝙎𝙆 𝙁𝘼𝘾𝙏𝙊𝙍𝙎
🤰Are pregnant, especially during the third trimester, or who are in the first week after giving birth
🫁Have an upper respiratory infection, such as the flu or a cold
🧋Have diabetes
🤯Have high blood pressure
🫃Have obesity

𝘿𝙄𝘼𝙂𝙉𝙊𝙎𝙄𝙎
👀𝙎𝙪𝙗𝙟𝙚𝙘𝙩𝙞𝙫𝙚 𝘼𝙨𝙨𝙚𝙨𝙨𝙢𝙚𝙣𝙩. Health care provider will look at your face and ask you to move your facial muscles by closing your eyes, lifting your brow, showing your teeth and frowning, among other movements.
📉𝙀𝙡𝙚𝙘𝙩𝙧𝙤𝙢𝙮𝙤𝙜𝙧𝙖𝙥𝙝𝙮 (𝙀𝙈𝙂). This test can confirm the presence of nerve damage and determine its severity.
💻𝙄𝙢𝙖𝙜𝙞𝙣𝙜 𝙨𝙘𝙖𝙣𝙨. Magnetic resonance imaging (MRI) or computerized tomography (CT) may be needed to rule out other possible sources of pressure on the facial nerve, such as a tumor or skull fracture.
🩸𝘽𝙡𝙤𝙤𝙙 𝙩𝙚𝙨𝙩𝙨. Can be used to rule out Lyme disease and other infections.

𝙏𝙍𝙀𝘼𝙏𝙈𝙀𝙉𝙏
🛎Most people with Bell's palsy recover fully with or without treatment.
💊𝙈𝙚𝙙𝙞𝙘𝙖𝙩𝙞𝙤𝙣. Corticosteroids, such as prednisone. They can reduce the swelling of the facial nerve. It can work best if they're started within several days of when your symptoms started. Antivirals added to steroids may benefit some people with Bell's palsy.
♿️𝙋𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙏𝙝𝙚𝙧𝙖𝙥𝙮. It can teach you how to do massage, excercise and strengthen your facial muscles to help prevent this from occurring. Some modalities like ES are also used.
❗️Today, decompression surgery isn't recommended. Facial nerve injury and permanent hearing loss are possible risks associated with this surgery.

16/10/2023

💢 Stroke is a medical emergency that occurs when the blood supply to the brain is interrupted or reduced.

This can be caused by a blockage in the blood vessels (ischemic stroke) or by bleeding in the brain (hemorrhagic stroke).

The symptoms of stroke can vary depending on the severity and location of the stroke, but common symptoms include sudden weakness or numbness on one side of the body, difficulty speaking or understanding speech, vision problems, and sudden severe headache.

It is important to seek immediate medical attention if someone is experiencing symptoms of stroke, as quick treatment can minimize the damage to the brain and improve the chances of recovery.

Treatment for stroke may involve medications, surgery, or rehabilitation therapies such as physical therapy, speech therapy, and occupational therapy.

Risk factors for stroke include high blood pressure, smoking, diabetes, high cholesterol, obesity, and a family history of stroke.

Lifestyle changes such as maintaining a healthy diet, getting regular exercise, quitting smoking, and managing underlying health conditions can help reduce the risk of stroke.

Stroke can have serious consequences on the affected person's physical and cognitive abilities, including paralysis or weakness on one side of the body, difficulty with speech and communication, memory problems, and difficulty with coordination and balance.

Stroke can also lead to emotional changes such as depression, anxiety, and difficulty coping with the changes brought on by the stroke.

14/10/2023

🚦Osteoarthritis of hip is a degenerative disease caused when cartilage breaks down. This allows the bones to rub together, which can result in bone spurs, stiffness, and pain.🚦

🔵====> Symptoms

•• Sharp, shooting pain or dull, achy pain in the hip, groin, thigh, knee, or buttocks
•• Stiffness in the hip joint, which is worse after sleeping or sitting +Swelling
••• A “crunching”; sound when the hip joint is moved, caused by bone rubbing on bone
••• Difficulty and pain when getting out of bed, standing up from a sitting position, walking, or climbing stairs
••• Difficulty performing normal daily activities, such as putting on socks and shoes

⚫====> Causes

° Increasing age, over 65,
° Women mostly get osteoarthritis,
° Overweight,
° Family history,
° Inflammatory arthritis,
° Genetic defects in the cartilage or hips,
° Metabolic diseases,
° Repetitive strain on the hips,
° Vitamins D, C, and K deficiency.

☣DIAGNOSIS OF HIP OSTEOARTHRITIS.☣

⭕Physical examination:

Physical examination is done to evaluate the pain location, tenderness, range of motion, muscle strength, and balance, including medical history.

⭕X-rays:

X-ray creates detailed pictures of bones. X-rays of an arthritic joint may show changes in the bone, narrowing of the joint space, and the formation of osteophytes.

⭕Magnetic resonance imaging (MRI):

Magnetic resonance imaging (MRI) is used to detect any damage to the muscles, ligaments, and tendons.

⭕Bone scan:

A bone scan helps to determine the condition of the bone and soft tissues of the hip.
___,,,,,____________,,,,,_________,,,,,,________,,,_______

ℹ⏺ℹ⏺PHYSICAL THERAPY ⏺ℹ⏺ℹ

🌐Chair stand

Set a chair against the wall and sit towards the front of the chair with your feet flat on the floor. Recline back with arms crossed and hands on your shoulders.

With your head, neck, and back straight, bring your upper body forward and slowly rise to a standing position. Slowly return to your original seated position.

Repeat this up to six times, slowly building your strength up to 12 repetitions.

🌐Bridge

Lie down on your back on the floor. With your knees bent and your feet on the floor, place your palms down near your hips. With a straight back, lift your buttocks up as high as possible. Use your hands for balance. Then lower yourself back to the floor.

Do four to six repetitions.

🌐Hip extension

Using the back of a chair to balance yourself while standing, bend forward slightly and lift your right leg straight behind you as your tighten your buttocks. Lift the leg as high as possible without bending your knee or arching your back.

After holding the position briefly, lower the leg slowly. Repeat with your left leg and try to complete this four to six times on each side.

🌐Straight-leg raises to the outside

Lie on your side, with your affected hip on top.
Tighten the front thigh muscles of your top leg to keep your knee straight.
Keep your hip and your leg straight in line with the rest of your body, and keep your knee pointing forward. Do not drop your hip back.
Lift your top leg straight up toward the ceiling, about 30 centimetres off the floor. Hold for about 6 seconds, then slowly lower your leg.
Repeat 8 to 12 times.
Switch legs and repeat steps 1 through 5, even if only one hip is sore.

🌐Hip hike

Stand sideways on the bottom step of a staircase, and hold on to the banister or wall.
Keeping both knees straight, lift your good leg off the step and let it hang down. Then hike your good hip up to the same level as your affected hip or a little higher.
Repeat 8 to 12 times.
Switch legs and repeat steps 1 through 3, even if only one hip is sore.
Raees Physiotherapy and Rehab Clinic Taunsa
🌐Hamstring stretch (lying down)

Lie flat on your back with your legs straight. If you feel discomfort in your back, place a small towel roll under your lower back.
Holding the back of your affected leg, lift your leg straight up and toward your body until you feel a stretch at the back of your thigh.
Hold the stretch for at least 30 seconds.
Repeat 2 to 4 times.
Switch legs and repeat steps 1 through 4, even if only one hip is sore.

🌐Standing quadriceps stretch

If you are not steady on your feet, hold on to a chair, counter, or wall. You can also lie on your stomach or your side to do this exercise.
Bend the knee of the leg you want to stretch, and reach behind you to grab the front of your foot or ankle with the hand on the same side. For example, if you are stretching your right leg, use your right hand.
Keeping your knees next to each other, pull your foot toward your buttock until you feel a gentle stretch across the front of your hip and down the front of your thigh. Your knee should be pointed directly to the ground, and not out to the side.Hold the stretch for at least 15 to 30 seconds.Repeat 2 to 4 times.
Switch legs and repeat steps 1 through 5, even if only one hip is sore.

🌐Step Ups

• Stand in front of a step.
• Step up 10 times with one leg leading
and then repeat with the other leg
leading.

🌐Gluteal Sets

• Lying on your back, squeeze buttocks
firmly together. Hold for approximately 5
seconds and then relax.
• Repeat 10 times.
🌐Static Quads

• Lie flat on the floor or a bed keeping your
legs straight.
• Pull your toes towards you, while
pressing your knee towards the floor or
bed. Hold for 5 seconds and relax.
• Repeat 10 times.

🌐Hip rotator stretch

Lie on your back with both knees bent and your feet flat on the floor.Put the ankle of your affected leg on your opposite thigh near your knee.Use your hand to gently push your knee away from your body until you feel a gentle stretch around your hip.Hold the stretch for 15 to 30 seconds.Repeat 2 to 4 times.
Repeat steps 1 through 5, but this time use your hand to gently pull your knee toward your opposite shoulder.Switch legs and repeat steps 1 through 6, even if only one hip is sore.

🌐HIP ABDUCTION - SIDELYING

While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward
the entire time. Keep your leg in-line with your body or slightly behind.
The bottom leg can be bent to stabilize your body.Repeat 10 Times Hold 1 Second
Complete 2 Sets Perform 2 Times a Day

🌐Knee to chest

Lie on your back with your knees bent and your feet flat on the floor.Bring your affected leg to your chest, keeping the other foot flat on the floor (or keeping the other leg straight, whichever feels better on your lower back).Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds.Relax, and lower the knee to the starting position.Repeat 2 to 4 times.Switch legs and repeat steps 1 through 5, even if only one hip is sore.To get more stretch, put your other leg flat on the floor while pulling your knee to your chest.

🌐Clamshell

Lie on your side, with your affected hip on top. Keep your feet and knees together and your knees bent.Raise your top knee, but keep your feet together. Do not let your hips roll back. Your legs should open up like a clamshell.
Hold for 6 seconds.Slowly lower your knee back down. Rest for 10 seconds.Repeat 8 to 12 times.Switch legs and repeat steps 1 through 5, even if only one hip is sore.

🌐Flexibility exercises

Gentle flexibility exercises, or range-of-motion exercises, help with mobility and reducing stiffness.

🌐Inner leg stretch

Sit with knees bent and the soles of your feet touching. Holding your shins or ankles, bend your upper body forward slightly. Gently press your knees down with your elbows. Hold for about 20 to 30 seconds.

🌐Hip and lower back stretch

Lie down on your back with legs outstretched. With your neck on the floor, turn your chin toward your chest. Bend your knees and hold them with your hands. Pull your knees toward your shoulders as far as you can. Take a deep breath and bring your knees higher as you exhale.

🌐Double hip rotation

Lie down on your back, with knees bent and feet flat toward the floor. With your shoulders on the floor, slowly lower your knees to one side while turning your head to the other. Bring knees back and repeat on the opposite side.

🌐Half Squat Supported:

Stand upright with good posture. Hold on to a wall or table for support. Open your legs slightly wider than shoulder width, and bend your knees to the 1/2 squat position. Return to the start position. Make sure you keep the middle of your knee-cap in line with the middle toes of your foot. This is a strengthening exercise for the legs. Perform ten repetitions, three times.

♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦♦
⬛◾Exercises after Hip Replacement◾⬛

💠Ankle pumps

Pump your feet up and down by pulling your feet up toward you, then pushing your feet down away from you.

💠Thigh squeezes (quadriceps sets)

Tighten the muscles on the top of your thigh by pushing the back of your knee down into the bed. Hold for 5 seconds and relax.

💠Buttock squeezes (gluteal sets)

Tighten your buttocks muscles by squeezing the muscles together. Hold for 5 seconds and relax.

💠Heel slides (hip and knee flexion)

Bend your surgical hip and knee by sliding your heel up toward your buttocks while keeping your heel on the bed. Slide your heel back down to the starting position and relax.
Keep your kneecap pointed up toward the ceiling during the exercise. You may want to use a plastic bag under your heel to help it slide easier.

💠Ankle Rotations-

move the ankle inside and outside away from the other foot. Do these 5 times in each direction, 3 to 4 times per day.

💠Knee Bends

– lying on the bed with your leg straight out in front of you, pull your foot toward your buttocks keeping your heel on the bed. Hold in this position for 5-10 seconds, then straighten the knee keeping your heel on the bed.

💠Leg slides (abduction/adduction)

Slide your surgical leg out to the side, keeping your kneecap pointed up toward the ceiling. Slide your leg back to the starting position. You may want to use a plastic bag under your heel to help it slide easier.

💠Lying kicks (short arc quadriceps)

Lie on your back with a rolled-up blanket or towel (at least 6 inches in diameter) under the knee of your surgical leg. Straighten your surgical leg. Hold for 5 seconds. Slowly lower your leg down and relax. The back of your knee should stay in contact with the blanket or towel during the exercise.

💠Straight leg raises

Bend your non-surgical leg with your foot flat on the bed. Tighten the muscles on the top of your thigh, stiffening your knee. Raise your surgical leg up (about 12 inches), keeping your knee straight. Work up to holding for 5 seconds. Slowly lower your leg down and relax.

💠Sitting kicks (long arc quadriceps)

Sit on a sturdy chair or on the side of your bed. Straighten your knee. Hold for 5 seconds.Slowly lower your leg down and relax.
Knee raises. Standing behind a chair and hold the back of the chair for support, raise the knee toward your chest only to waist height. Hold for a count of 2-3 and put the leg down.

💠Standing hip abduction.

Holding the back of a chair for support, raise your leg out to the side, hold and slowly lower to the floor. Do 10 repetitions. Repeat 3-4 times a day.

💠Standing Hip extensions.

Again, holding the back of a chair for support, Lift the leg back behind you, keeping the leg and back straight. Hold for 2-3 counts. Release and return the foot to the floor. Do 10 repetitions. Repeat 3-4 times a day

💠Walking

Walk around your home 5 times a day. Trips to the bathroom or kitchen are not enough.
Gradually increase the distance you walk. Work up to walking outside and in the community.

💠Climbing Stairs
Stair climbing is a great way to increase your strength and endurance. Always use your hand rail and do not try to climb any steps that are higher than 7″. Using a crutch on the opposite side from your surgery, climb up leading with your good leg. Putting weight on the crutch, raise your operated leg and place it on the step. Moving slowly one step at a time.

Going down lead with your operated leg, putting your weight on the crutch. Eventually, you will become stronger enabling you to climb the stairs foot over foot.

⚡⚡〰Electrotherapy〰⚡⚡.

🔹Cryotherapy:🔹

Cryotherapy or Cold therapy causes numbness resulting in the constriction of blood vessels, thus reducing swelling.

🔹Thermotherapy:🔹

Thermotherapy reaches the connective tissue and muscles, improves blood flow, removes toxic substances, and decreases pain. It also improves flexibility leading to improvement in range of motion.

🔹Ultrasound therapy:🔹

Ultrasound therapy helps to decrease spasms and reduce joint stiffness.

🔹Transcutaneous electrical stimulations (TENS):🔹

Transcutaneous electrical stimulations (TENS) sends tiny electric shocks, through pads placed on the skin, to relieve pain.

🔹Interferential current therapy (IFT):🔹

Interferential current therapy (IFT), is another physiotherapy modality that can be used to decrease pain and increase mobility.

🔹Hydrotherapy:🔹

Hydrotherapy helps increase range of motion by immersing the body for 15 to 20 minutes in water and allowing weight-bearing muscles to relax and alternatively do simple flexion-extension exercises.

🔳Stationary bike🚴🏻
Using a stationary bike on an easy setting allows you to slowly build your strength. Using the bike in your home allows you to avoid traffic and stop when you feel strained.

🔳Water exercises🏊🏻🤽🏻
Freestyle swimming provides a moderate workout. Walking in water up to your waist lightens the load on your joints while also providing enough resistance for your muscles to become stronger. This can greatly improve pain and daily function of the hips.

🔳Yoga🧘‍♂️
Regular yoga can help improve flexibility of the joints, strengthen muscles, and lessen pain. Some yoga positions can add strain to your hips, so if you feel discomfort, ask your instructor for modifications. A class for beginners is a good place to start.

🔳Tai chi🤼🏻
The slow, fluid movements of tai chi may relieve arthritis pain and improve balance. Tai chi is a natural and healthy stress reducer as well.

♦Lifestyle modifications.
Some changes in your daily life can protect your hip joint and slow the progress of osteoarthritis.

-Minimizing activities that aggravate the condition, such as climbing stairs.
-Switching from high-impact activities (like jogging or tennis) to lower impact activities (like swimming or cycling) will put less stress on your hip.
-Losing weight can reduce stress on the hip joint, resulting in less pain and increased function.