Mobility Lanka physiocare

23/09/2022

◾️Musculoskeletal and sport injuries Treatment and rehab.
📞Shedule a physiotherapy session with Thashriff Mohamed.


musculoskeletal

21/09/2022

Why do muscle feel tight?.

▪️Find out the answers and what can you do about your muscle tightness.

▪️Recent research article about muscle tightness and pain by expert clinician Todd hargrove.
👇👇👇👇
🔴link in first comment

18/09/2022

🔴Have you noticed pain,swelling near your base of thumb?.

▪️This can be related to swelling of the tendons and tendon sheath .
▪️That can cause pain and tenderness along the thumb side to the wrist.
▪️The condition is referred as “De Quervain tenosinovitis”.
▪️The pain may be noticeable while making a fist,gripping,grasping something or wrist movements .

🟣Physiotherapy treatment for “De Quervain tenosynovitis” is to reduce the inflammation,preserve the movement in thumb and prevent recurrence.

☎️ DM/ Call us for appointments.

15/09/2022

| PLANK | BENEFITS |
Did you know?.
◼️Planking helps strengthening core,spine,rhomboids,trapezius,arms,legs,glutes and improves your mental focus.
◼️As some of these postural muscles gain more strength ,your posture improves naturally.
⭕️A good posture keeps your bones aligned and prevents injuries caused by muscle imbalance.

14/09/2022

🛑STOP Resting an injured tissue.
▪️Our bodies react positively to loading the tissue & is required to strengthen your tissues .
▪️This can reduce the risk of re-injury.
▪️Injured tissue load and them.

🔴Struggling with an injury and not seeing progress?.Get in touch and lets get things sorted.

13/09/2022

⭕️The dosage parameters of the exercise have specific metabolic and physiological effects.
⭕️There are instances where 3 sets of 10 reps may be appropriate.but, in general prescription of this dose not good enough.
⭕️When prescribing exercises we consider the following
Type of exercise
▪️Duration
▪️Frequency
▪️Intencity
▪️Volume
🔴Exercise is medicine.so,prescribe it accordingly.
🟡As an experts pf this field we owe it to our clients to do better.

12/09/2022

🛑Congratulations lions!!🎉🎉.
Finally Asia cup coming home after 8 years .

11/09/2022

🛑Congratulations champions!!.

05/01/2022

| Benefitst of Physiotherapy |.

15/08/2021

05/07/2021

27/06/2021

| lower back pain -Quadratus lumborum |.
Did you know?.
👉 follow for daily tips.
▪️This is the muscle causes lower back pain and stiffness commonly due to prolonged sitting.
▪️So,its very important to stretch your QLs specially if you sit all day.
▪️The QL muscle found in either sides of your lower back and works with core muscles to stabilize the lower spine.
▪️They connects lower spine to the pelvis and asiat in side bending and hip raising.
▪️Stretching your ‘QL muscle’ can be helpful to release the lower back pain and the stiffness.
🔴comment your thoughts and experience regarding this ✍️

24/06/2021

Practice to live healthy .

23/06/2021

Well recently torn my hamstrings slipped during a sport .
After an assessment and a utrasound scan confirmed a tear in my deep layeyers of Semimembrinosus(SM)and a grade 2 tear to the Biceps femoris(BF) muscles.
That means no more running 🏃🏻‍♂️ or sports for more than 40-50days which makes me sad 🥺.(after special tests)
But A proper rehab can make these numbers less.Now its time to start the rehab what i usually does with my clients.
Hopefully will comeback stronger💪

21/06/2021

| Knee OA and Running |.
Can i continue running 🏃🏻‍♂️ with knee OA❓.
⭕️knee OA as a degenerative disease characteristic of “wear-and-tear”. of the knee cartilages.
⭕️When speaking of the importance of exercise in the conservative management of knee OA,
👇.
⭕️That running and other high-impact exercises and activities were not appropriate.
⭕️These activities were said to be dangerous because of their potential to “create more damage”at the knee and further progress the disease.
⭕️All exercise in patients with knee osteoarthritis was to be pain-free.
⭕️So pain free exercises was key to not “creating more damage” or “making knee OA worse”..

20/06/2021

movement is medicine.
🇱🇰

20/06/2021

|OSTEOARTRITIS OF KNEE |.
As many patients may present with comorbidities, it may be necessary to tailor the exercise prescription accordingly.

♦️Special Considerations♦️
▪️Avoid strenuous exercises during acute flare-ups and periods of inflammation.
▪️Progression in duration of activity should be emphasised over increased intensity.
▪️Adequate warm-up and cool-down periods of 5 to 10 mins are critical for minimising pain.
▪️If joint pain persists for 2 hours after exercise and exceeds the level of pain before exercise, the duration and/or intensity of exercise should be reduced in future sessions.
▪️Many patients with osteoarthritis refuse to start exercising due to joint pain. In such cases, the use of painkillers during the first weeks of an exercise programme can facilitate joint movement and also drastically improve patient compliance.
▪️Encourage patients to exercise during the time of day when pain is typically least severe.
▪️In case of severe joint pain or in obese patients, an initial period of water-based exercise may be helpful.
▪️As swimming or aqua-jogging provides a muscle workout without joint loading, further pain and weight-related joint destruction can be avoided.
▪️Appropriate shoes that provide shock absorption and stability are particularly important for people with knee osteoarthritis.
▪️patients with osteoarthritis of lower extremities to be overweight and obese, healthy weight loss and maintenance should be encouraged .
🔴Tag someone who will benefit from this.
.
Ref.
1. Ikeda S, Tsumura H, Torisu T. Age-related quadriceps-dominant muscle atrophy and incident radiographic knee osteoarthritis. J of Orthop Sci 2005;10(2):121–6.
2. Amaro A, Amado F, Duarte JA, Appell HJ. Gluteus medius muscle atrophy is related to contralateral and ipsilateral hip joint osteoarthritis. Int J Sports Med 2007;28(12):1035–9.
3. Grimaldi A, Richardson C, Durbridge G, Donnelly W, Darnell R, Hides J. The association between degenerative OA.