Yan Cabinet Physio&Rehab

Yan Cabinet Physio&Rehab Physiotherapy, Rehabilitation & wellness center

💥 Strain vs Sprain – Know the Difference!📌 These terms are often used interchangeably — but they involve different tissu...
20/06/2025

💥 Strain vs Sprain – Know the Difference!

📌 These terms are often used interchangeably — but they involve different tissues, symptoms, and rehab protocols.
Let’s break it down 👇

🔸 STRAIN = Muscle or Tendon Injury

🧠 Usually caused by:
• Overstretching
• Sudden contraction
• Heavy lifting 💪

📍 Common sites:
Hamstring, quadriceps, calf, rotator cuff

🧪 Grades:
• Grade I: mild stretch
• Grade II: partial tear
• Grade III: complete rupture

🧬 Key Symptoms:
✅ Local pain with movement
✅ Muscle weakness
✅ Swelling, limited range of motion

🔹 SPRAIN = Ligament Injury

🧠 Usually caused by:
• Sudden twist or trauma
• Joint overstretch (e.g., ankle roll) 🦶

📍 Common sites:
Ankle, knee (ACL), wrist

🧪 Grades:
• Grade I: microtears
• Grade II: partial tear
• Grade III: full rupture

🧬 Key Symptoms:
✅ Joint instability
✅ Swelling & bruising
✅ Difficulty weight bearing
🎉🎁❤️😎

Muhiimada ay u leedahay u baahda daawaynta jidhkaCirbadeynta, gaar ahaan irbad qallalan, waa farsamo qiimo leh oo ay ist...
25/05/2025

Muhiimada ay u leedahay u baahda daawaynta jidhka

Cirbadeynta, gaar ahaan irbad qallalan, waa farsamo qiimo leh oo ay isticmaalaan daaweeyayaasha jimicsiga si ay u maareeyaan xanuunka iyo hagaajinta shaqada. Waa tan sababta ay muhiim u tahay:

1. Xanuun miyaha
2. Nasashada Murqaha
3. Hagaajita wareygaa Dhiigga
4. Dib-u-xagaajinta Neuromuscular

🎉🎁❤️😎 🇸🇴

«  Dhabarkayga waxaan ku sidaa masuuliyadda, gacmahaygana waxaan ku sidaa xooggayga. »Sawirkan wuxuu matalayaa xoogga, d...
07/05/2025

«  Dhabarkayga waxaan ku sidaa masuuliyadda, gacmahaygana waxaan ku sidaa xooggayga. »

Sawirkan wuxuu matalayaa xoogga, dulqaadka iyo adkeysiga haweeneyda. Haweeneydu ma aha oo keliya hooyo, balse waa tiir dhexaadka nolosha qoyska, bulshada, iyo horumarka.
Tan iyo qarniyo badan, haweenku waxay qaadeen culayska nololeed
– sida daryeelka carruurta, masuuliyadda qoyska, iyo culayska maskaxeed ee aan had iyo jeer muuqan.
Haweeneydu waxay u muuqan kartaa mid
jilicsan, laakiin xooggeedu ma ahan mid jidheed oo keliya
– wuxuu ku jiraa fahamkeeda, maskaxdeeda, rabitaankeeda, iyo awoodda ay u leedahay in ay isku kalsoonaato xilliyada ugu adag.

Anigu Waxaan ahay ayan mahdi daaweeyaha jimicsiga ( physio ) waxaanan kaa caawinayaa inaad fahanto jirkaaga dhedig.🤗🫰🏽

Dillaaca Xubinta Taranka (Perineal Tears) iyo DhalmadaInta badan haweenka – qiyaastii 80% – waxay la kulmaan dillaacyo a...
06/05/2025

Dillaaca Xubinta Taranka (Perineal Tears) iyo Dhalmada

Inta badan haweenka

– qiyaastii 80% – waxay la kulmaan dillaacyo ama jaritaan (episiotomy) inta lagu jiro dhalmada si dabiici ah.

Dillaacyadani waxay kala yihiin afar heer, laga bilaabo darajada 1aad oo fudud ilaa darajada 4aad oo halis ah, taasoo loo yaqaanno OASI (Obstetric A**l Sphincter Injuries). Inkasta oo astaamuhu kala duwan yihiin, qaar ka mid ah haweenka waxay la kulmaan dhibaatooyin sida xanuun, xannuun joogto ah, ama dhibaato ka timaadda kaadida ama saxarada, balse dhibaatooyinkaas ma saameeyaan dhammaan haweenka.

Waxaa la ogaaday in isticmaalka cadaadis diirran inta lagu jiro heerarka dambe ee uurka iyo dhalmada, iyo in la sameeyo duugista perineal-ka (perineal massage) toddobaadyada ka hor dhalmada, ay si weyn u yareyn karaan halista dillaaca daran.

La-tashiga dhaqtar jimicsi (physiotherapist) wuxuu door muhiim ah ka qaataa diyaarinta haweeneyda kahor dhalmada, iyo sidoo kale bogsashada kadib – oo ay ku jiraan daryeelka nabarrada, soo kabashada muruqyada sagxadda miskaha (pelvic floor), iyo dib ugu noqoshada dhaqdhaqaaqyada si nabadgelyo leh. 🎉🎁❤️😎 #

The Chain Reaction: How Flat Feet Can Contribute to Ankle, Knee, and Hip PainYour feet are your foundation—each step you...
22/04/2025

The Chain Reaction: How Flat Feet Can Contribute to Ankle, Knee, and Hip Pain
Your feet are your foundation—each step you take begins with how they absorb and distribute weight. But when your arches collapse or your feet roll inward (a condition known as overpronation), the ripple effect climbs upward fast.
Flat feet shift how your ankles align, often leading to instability or repetitive strain.

From there, your knees may rotate inward to compensate, disrupting the natural mechanics of walking or running. That misalignment doesn’t stop at your legs—your hips may then tilt or twist to keep you upright, affecting your balance and posture.
This domino effect can result in chronic aches, joint discomfort, and reduced performance—even if your feet feel fine. Many people blame their knees or hips without realizing the source is down below.

Luckily, awareness and action go a long way. Supportive footwear, orthotics, or simple exercises like toe scrunches, heel raises, and arch strengthening can make a significant difference. A physical therapist or podiatrist can assess your gait and design a plan tailored to your needs.

Your feet may seem far removed from your hips and spine, but everything is connected. Treat them well, and your entire body will move more freely and pain-free

Dyspareunia A condition characterized by persistent or recurrent pain during sexual in*******se. It can affect individua...
22/03/2025

Dyspareunia

A condition characterized by persistent or recurrent pain during sexual in*******se. It can affect individuals of any gender and may arise from a variety of physical or psychological causes. Addressing this issue often requires open communication and a comprehensive approach to treatment.

- It involves pain during sexual in*******se.
- Women are mostly affected, but men can also complain of this symptom.

Causes:

1/ Gynecological problems:
STIs/vaginal dryness.
2/ Medical factors:
Surgical scar after childbirth (episiotomy)/endometriosis/menopause, etc.
3/ Side effects of contraception.
4/ Psychological causes:
°Post-traumatic stress (sexual violence)
°Emotional stress (domestic violence)
°Lack of communication and foreplay.

speak up vaginismus isn’t disease # vaginism # muscle spasms
15/03/2025

speak up vaginismus isn’t disease # vaginism # muscle spasms

Haddii aad qabtid piriformis syndrome aad u dheer, iska ilaali inaad fadhiiso wakhti dheer oo socod gaaban ama beddel u...
12/03/2025

Haddii aad qabtid piriformis syndrome aad u dheer, iska ilaali inaad fadhiiso wakhti dheer oo socod gaaban ama beddel u dhexeeya fadhiga pain

The “20-20-20 rule” is a great guideline for reducing eye strain, especially for those who spend long hours in front of ...
07/03/2025

The “20-20-20 rule” is a great guideline for reducing eye strain, especially for those who spend long hours in front of screens. Here’s a summarized version based on WHO recommendations:

20-20-20 Rule
- Every 20 minutes:Look at something 20 feet (about 6 meters) away for 20 seconds.

Improve Your Work Environment

- Reduce excessive screen brightness:Adjust your screen to a comfortable brightness level.
- Use a blue light filter:This can help reduce eye strain caused by screens.
- Screen positioning: Keep your screen about 50-70 cm away from your eyes.
- Text size and contrast:Adjust the size and contrast of the text for better visibility.

Take Care of Your Eyes

- Blink often:Helps to keep your eyes moist and avoid dryness.
- Use artificial tears:If necessary, to prevent dryness.
- Get enough sleep: Aim for 7 to 8 hours of quality sleep each night.
- Eye relaxation exercises:Practice exercises that help relax your eyes.

By following these guidelines, you can significantly reduce eye strain and promote better eye health.

Recent evidence-based studies have evaluated the efficacy of hot and cold compresses in physiotherapy, particularly conc...
06/03/2025

Recent evidence-based studies have evaluated the efficacy of hot and cold compresses in physiotherapy, particularly concerning delayed onset muscle soreness (DOMS).

🌟 Muruqa ama Xanuunka wadajirka ah ee aan la xalin 40 ka dib? Waa waqtigii si ka duwan loo fikiri lahaa.Haddii aad isku ...
28/01/2025

🌟 Muruqa ama Xanuunka wadajirka ah ee aan la xalin 40 ka dib? Waa waqtigii si ka duwan loo fikiri lahaa.

Haddii aad isku dayday wax kasta - physio, kala bixin, duugis, xitaa sawir-iyo weli ma aad helin xal, keligaa ma tihid.

Xanuunku waa calaamad muujinaysa in shay maqan yahay, laakiin mar walba kuuma sheegayo waxa.

Waa kuwan waxa ay tahay inaad tixgeliso:
🔑 Nolosha: Stress, hurdo, iyo caadooyinka waa muhiim.
🍎 Nafaqada: Fiitamiin yaraantu waxay keeni kartaa xanuun.
💪 Caafimaadka Murqaha: Inta badan waa la iska indhatiraa, laakiin muhiim ah.

👉 Haddii aad tahay da’ dhexe, habka muruqyadaada ayaa laga yaabaa inuu u baahdo feejignaan. Hababka dareenka leh sida iskala-bixinta iyo duugista ma hagaajin doonaan arrinta muddo dheer.

Halkii:
Si fiican u qiimee habka muruqyadaada.
Isticmaal tababbarka iska caabbinta la beegsaday si loo xoojiyo daciifnimada.

Da’daada maaha; waa caafimaadka murqahaaga. Iska ilaali, oo waxaad dareemi doontaa da ‘yar, xoog badan, iyo adkeysi badan.

💡 Diyaar ma u tahay inaad dareento fiicnaan? Get in touch
#40

Ma ogtahay :Dhaqdhaqaaq la’aanta jireed waxay kordhin kartaa naafonimada waxayna ka sii dari kartaa raaxo la’aanta wadaj...
27/01/2025

Ma ogtahay :
Dhaqdhaqaaq la’aanta jireed waxay kordhin kartaa naafonimada waxayna ka sii dari kartaa raaxo la’aanta wadajirka ah iyo korodhka miisaanka

Xasuusin:
Dhaqdhaqaaq kasta si fiican mahadsanid dhaqdhaqaaq la’aan isku day inaad hesho hab aad u firfircoonaato maalin kasta

Address

Hargeisa

Opening Hours

Monday 08:00 - 13:00
Tuesday 08:00 - 13:00
Wednesday 08:00 - 13:00
Thursday 08:00 - 13:00
Saturday 08:00 - 13:00
Sunday 08:00 - 13:00

Telephone

636429312

Website

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