Asma Omar Physiotherapy

17/09/2025

🤍🔆 𝕎𝔼 𝔸ℝ𝔼 𝕀ℕ 𝕋ℍ𝔼 ℍ𝔼𝔸ℝ𝕋 𝕆𝔽 ℝ𝔼ℍ𝔸𝔹𝕀𝕃𝕀𝕋𝔸𝕋𝕀𝕆ℕ 𝕎𝔼𝔼𝕂

Rehabilitation Week is a time to recognize the importance of recovery, movement, and restoring quality of life.

✨ As we reach the middle of this special week, it’s a reminder of the vital role physiotherapy plays in helping individuals regain strength, mobility, and confidence after injury or illness.

🔑 Rehabilitation is not just about healing the body - it’s about empowering people to live healthier, more active lives.

we’re proud to stand alongside our patients every step of the way, celebrating progress and supporting recovery journeys.

15/09/2025

💪✨ Why Early Mobilization Matters After an Injury

💡 Rest is important, but too much rest can slow your recovery. Moving safely and gently - under guidance - helps your body heal faster.

🌟 Benefits of Early Mobilisation

🌀 Prevents stiffness
Keeps joints and muscles flexible

💪 Maintains strength
Stops muscles from weakening

❤️ Boosts circulation
Delivers nutrients to repair tissues

😊 Reduces long-term pain
Improves mobility and comfort

🧍 Supports independence
Restores confidence in movement

⚠️ Prevents complications
Lowers risk of blood clots and other issues

✅ Key Tip

Start moving as soon as your physiotherapist says it’s safe. Gentle, guided movement = quicker, safer recovery.

👉 Always follow professional advice - every injury is different. Keeping you Active, healthy and informed! 🩵

☎️ 082 727 3656
📨 asmaomaracc@gmail.com
📍 272 18th Avenue Laudium
🌐 asmaomarphysio.co.za

14/09/2025

13/09/2025

❓🥱 Why Rest Alone Isn’t Enough After an Injury

When you get injured, the first advice you often hear is: “Just rest and it will get better.” While rest is important - specially in the first few days - relying on rest alone can slow recovery. Modern physiotherapy encourages a balance of rest and guided movement to heal properly.

⚡ Why Rest Is Important (But Only at First)
Resting after an injury allows your body to:
✓ Protect injured tissue from further damage
✓ Reduce stress on the area
✓ Control pain and swelling in early stages

This short rest lets your body start healing. But if it continues too long, it can have negative effects.

⚡ Problems with Too Much Rest:

1. Joint Stiffness – Joints lose flexibility, limiting motion.

2. Muscle Weakness – Muscles shrink when not used, making strength harder to rebuild.

3. Slower Healing – Gentle movement improves circulation, aiding repair.

4. Increased Pain – Inactivity makes stiffness and weakness worse.

5. Loss of Balance/Confidence – Can cause fear of moving the injured part.

6. Risk of Complications – Includes poor posture, reduced lung capacity, or blood clots.

💫 What to Do Instead: Active Recovery
Active recovery = balance between rest and movement:

✓ Relative rest: avoid harmful activity but stay gently active.
✓ Early mobilisation: safe, controlled movements to prevent stiffness and aid circulation.
✓ Targeted exercises: strengthen surrounding muscles to support healing/prevent reinjury.
✓ Gradual return: reintroduce normal movements or sports under guidance.

🔑 Rest is a starting point, not the whole journey. To heal properly, you need the right balance of rest and movement. Physiotherapists design recovery plans that protect your injury while keeping you active enough to heal well.

✨ If you’re injured, don’t rely on rest alone. Speak to us about safe ways to move and strengthen your body so you can return to the things you love - stronger and healthier than before.

08/09/2025

💚✨ Happy National Physiotherapy Week!

🇿🇦 This week we celebrate the incredible role physiotherapy plays in helping South Africans move better, recover stronger, and live healthier lives. From pain management to injury rehab, chronic care to prevention - physiotherapy is about restoring movement and empowering independence

A salute to all physios across the country making a difference every day. 🙌
Let’s keep moving South Africa forward, one step at a time. 🏃‍♀️💪

04/09/2025

💫 How to Maintain Good Posture While Driving

Spending hours behind the wheel?
Poor posture = back pain, neck stiffness & fatigue. Here’s how to protect your spine & drive in comfort:

✅ Seat Setup:
Back against seat, hips level w/ knees, feet reach pedals w/o stretching.
✅ Lower Back Support:
Use lumbar support or cushion/towel.
✅ Steering Wheel:
Arms slightly bent (\~120°), hands at 9 & 3.
✅ Head & Neck:
Headrest mid-head, avoid leaning forward.
✅ Hips & Knees:
Hips back, knees bent, don’t cross legs.
✅ Breaks:
Stop every 1–2 hrs to stretch & reset.

📝 Quick Checklist Before Driving:

✔️ Back supported
✔️ Hips back, knees bent
✔️ Lumbar support in place
✔️ Steering at comfy distance
✔️ Head aligned

🔅 Good posture = less pain + safer driving.
If discomfort persists, book an assessment with us!

03/09/2025

🔅 PHYSIO Weekly FYI 🔅
Sleeping Positions that Help Back Pain

Back pain is one of the most common complaints physios see daily, and poor sleeping positions are often a hidden culprit. Since we spend nearly a third of our lives in bed, the way you sleep can affect spine health, muscle tension, and comfort.

The good news? With a few tweaks, your sleep posture can reduce strain, ease discomfort, and even prevent pain from worsening.

🔅 Why Sleeping Position Matters

During sleep, muscles and ligaments relax and repair. But if your spine isn’t supported, it can misalign, adding stress and leading to stiffness, pain, or poor sleep.

🔅 Best Sleeping Positions for Back Pain Relief

1. On Your Back + Pillow Under Knees
This evenly distributes weight and supports spinal curves.
👉 Use a small pillow/towel under knees + a supportive (not too high/flat) head pillow.

2. On Your Side + Pillow Between Knees
Reduces back pressure and promotes alignment.
👉 Use a firm pillow between knees. Add another under the waist if there’s a gap.

3. Fetal Position (Herniated Discs)
Loosely curling on your side opens space between vertebrae.
👉 Gently draw knees toward chest. Don’t curl too tightly.

4. On Your Stomach + Pillow Under Hips
(with caution)
Not ideal, but if it’s your go-to:
👉 Place a flat pillow under hips/lower stomach. Use a thin or no pillow under your head.

💡 Extra Tips for Better Sleep & Less Pain
• Pick the right mattress – medium-firm often works best
• Use pillows that support your sleep position
• Stick to a consistent bedtime routine
• Gentle stretching or a short walk before bed helps ease tightness

Your sleep position can greatly impact back pain. There’s no one-size-fits-all, so experiment and use pillows smartly to support your body.

⚠️ If pain persists or worsens,book a consult with us for personalized guidance.

29/08/2025

🔅 Frozen Shoulder: What It Is & How to Treat It
Also known as adhesive capsulitis, frozen shoulder causes pain, stiffness, & limited movement that can last months or even years if untreated.

🔑 What Happens?
The capsule around the shoulder joint thickens & tightens, making daily tasks like dressing or reaching painful & difficult.

🔑 Who’s at Risk?
• Ages 40–60
• More common in women
• Linked to diabetes, thyroid issues, Parkinson’s, or immobilization after injury/surgery

🔑 3 Stages:

1️⃣ Freezing (6–9 months):
Pain builds, motion decreases

2️⃣ Frozen (4–6 months):
Pain may ease, stiffness stays

3️⃣ Thawing (6–24 months):
Motion slowly returns

🔑 Treatment Options:
✓ Physio: Stretching, mobility work
✓ Pain Relief: Heat, NSAIDs, steroid injections
✓ Home Exercises: Daily movement is key
✓ Advanced Care: Hydrodilatation or surgery if needed

🔑 Prevention Tips:
• Stay mobile after injuries
• Manage conditions like diabetes
• Do regular shoulder mobility work

With patience & the right guidance, full recovery is possible. Early action makes a big difference! 💪

27/08/2025

✨ Did you know? Physiotherapists are trained to help you move better, recover faster and live stronger. From pain relief to improving balance, physio is here to support every step of your journey. 🌿💪

24/08/2025

💪 Shoulder Injuries: Rotator Cuff Explained

The shoulder is one of the most mobile joints in the body, allowing us to reach, lift, and rotate in many directions. But with this wide range of movement comes vulnerability - especially to the rotator cuff.

The rotator cuff is a group of four muscles and tendons that stabilize the shoulder and allow smooth, controlled motion. When injured, it can cause pain, weakness, and difficulty with everyday tasks like lifting your arm, reaching overhead, or even sleeping on the affected side.

Common causes of rotator cuff injuries include:
🔹Repetitive overhead movements (sports like tennis, swimming, or weightlifting)
🔹Sudden trauma or falls
🔹Age-related wear and tear
🔹Poor posture and muscle imbalances

Symptoms may include:
🔹Shoulder pain, especially at night
🔹Weakness when lifting or rotating the arm
🔹Limited range of motion
🔹A clicking or popping sensation

🔑 How physiotherapy helps:
Physiotherapy plays a key role in both recovery and prevention. A tailored program may include:
✓ Pain management techniques
✓ Strengthening exercises to support the shoulder muscles
✓ Stretching to improve flexibility
✓ Postural correction and activity modification
✓ Gradual return to sport or work

💫 If you suspect a rotator cuff injury, early intervention is important to prevent worsening damage. With the right treatment plan, most people can regain strength, mobility, and return to their normal activities without surgery.

21/08/2025

🔅 PHYSIO Weekly FYI 🔅 How Physio Works Alongside Your Doctor’s Treatment

When you’re recovering from an injury, managing a chronic condition, or dealing with post-surgery rehabilitation, your doctor plays a vital role in diagnosing, prescribing medication, and monitoring your overall health. But there’s another key part of your recovery team- your physiotherapist.

Physiotherapy doesn’t replace your doctor’s care. Instead, it works hand in hand with your medical treatment to speed up recovery, improve function, and help you get back to living your life with confidence.

🔑 A Team Approach to Healing

Your doctor may address the underlying medical cause - such as prescribing medication, ordering imaging, or performing surgery - while your physiotherapist focuses on restoring movement, strength, and mobility. Together, they create a complete, patient-centred plan that covers every aspect of your recovery.

💡 How Physiotherapy Complements Medical Treatment

1. Post-Surgery Recovery
After procedures like joint replacements or ligament repairs, physiotherapy is essential for regaining strength, flexibility, and normal movement patterns.

2. Managing Chronic Conditions
For issues like arthritis, back pain, or neurological conditions, physiotherapy offers exercises and strategies to maintain mobility, reduce pain, and improve daily function - alongside your doctor’s medication or treatment plan.

3. Injury Rehabilitation
If your doctor diagnoses a sprain, fracture, or soft tissue injury, physiotherapy helps ensure safe healing while reducing the risk of re-injury.

4. Preventive Care
Even if you’re not in pain, physio can help correct posture, improve strength, and address small issues before they become bigger problems - supporting your long-term health goals.

🔑 Communication Is Key

A strong connection between your doctor and physiotherapist means your progress is monitored from all angles. Updates and reports are often shared so both professionals can adjust your care plan as needed, ensuring you get the best possible results.

🔅Your health journey is a team effort, working together to give you comprehensive care!

18/08/2025

💫💡 Understanding the Healing Process: Inflammation to Recovery

When you injure a muscle, ligament, tendon, or joint, your body immediately starts working to repair itself. This process isn’t random - it follows a series of stages, each with its own purpose.

Understanding these stages can help you see why patience, rest, and the right physiotherapy approach are essential for full recovery.

✨ Stage 1: Inflammation (0–72 hours)
This is your body’s immediate response to injury. Blood flow increases to the area, bringing immune cells to remove damaged tissue and start the repair process. You might notice:
✓ Swelling
✓ Redness
✓ Heat
✓ Pain and stiffness

💪 What you should do:
✓ Protect the area and avoid further strain.
✓ Apply ice in short intervals to reduce swelling.
✓ Rest, but avoid total immobility unless advised by your physiotherapist.

✨ Stage 2: Proliferation (3 days–3 weeks)

During this phase, your body starts producing new tissue to replace what was damaged. Collagen fibres form, but they are still weak and not fully organised. You may still have some tenderness or reduced range of motion.

💫 Physio focus:
✓ Gentle, guided movement to maintain mobility.
✓ Light strengthening to encourage proper tissue alignment.
✓ Avoiding overload that could disrupt healing.

✨ Stage 3: Remodelling (3 weeks–months)
The new tissue matures, becoming stronger and more organised. Collagen fibres realign according to the stresses placed on them—this is why the right exercises are so important. Without proper loading, scar tissue can form in ways that limit movement and increase the risk of re-injury.

💫 Physio focus:
✓ Progressive strength training.
✓ Restoring full range of motion.
✓ Balance and functional exercises to get you back to daily activities or sport.

💪 Why Physiotherapy Matters in Every Stage:

Many people make the mistake of stopping rehab once the pain goes away - but pain relief doesn’t mean full healing. Physiotherapy ensures that your injury recovers completely, reducing the chance of future problems. By guiding you through each stage, your physio helps you rebuild strength, flexibility, and confidence in your movement.