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What Exercises Are Good For Postpartum?

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During pregnancy, the female pelvic floor undergoes many changes and pressures to which she is not accustomed. Therefore it is advisable to strengthen this area of ​​the woman’s body to reduce alterations.

In addition to exercising during pregnancy, it is also important to do it during postpartum to strengthen the muscles again after the great effort they have made and return to their normal state.

To readjust the pelvic floor and abdominal girdle, the most recommended exercises by a physiotherapist in Dwarka during this stage are the hypopressive abdominals. Those women who have performed specific exercises during pregnancy will have a much more adequate recovery, even though the pelvic floor must not be neglected and therefore it is advisable to continue exercising during the postpartum period. We must not forget that this type of exercise is contraindicated during the pregnancy stage.

hypopressive exercise

The Hipopresiva abdominal gymnastics, unlike traditional crunches, is more effective and helps strengthen the entire abdominal area without forgetting the pelvic floor. By performing this type of abdominals, it is possible to reduce the consequences that pregnancy has caused in the woman’s genitourinary tract and also the toning of the abdominal girdle.

These exercises will help the recent mother to avoid certain discomforts resulting from pregnancy and accelerate her recovery time so she can return to her usual life. The main objective is to recover the functions that this whole area developed before pregnancy.

The hypopressive technique also has other benefits not related to the pelvic floor, such as improving back problems, sports performance, among others. They are some exercises with some difficulty, and to carry them out in the correct way and to achieve the desired benefits it is recommended that they are practiced with professionals skilled in this type of technique.

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Symptoms And Treatment of Muscle Tear

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One of the muscle lesions that are most present in a physiotherapy clinic in Dwarka is muscle tearing or fibrillation. It is an injury that is not especially serious as long as it is treated properly and the advice of the physiotherapist in Dwarka is respected. Next, let’s see what it is about, the types of fiber breaks and what treatment to follow.

What is a muscle tear or fibrillary rupture?

The breakage of muscle fibers, also called muscle tearing, is a muscle injury where the fibers that make up the muscle are broken. The fibrillar rupture causes intense pain that forces the patient who suffers it to stop in physical activity since when contracting the muscle tension is generated in the injured area. When a muscle tear occurs, it is always preceded by acute and localizable pain. Patients who suffer from it often describe the pain as if they had received a stone, especially in the back of the leg, both in the “calf” and in the twin. Hence, fibrillar ruptures receive the name of “pedrada syndrome”.

Causes of fiber breakage

Muscle tearing, whether partial or total breakage of muscle fibers, is usually caused by a severe blow, a traumatic injury. It not only affects muscle fibers but also surrounding tissues such as connective tissue and blood vessels.

The main causes of muscle tears are:

  • Subject the muscles to very intense muscle fatigue. It occurs when physical activity exceeds the use of muscle.
  • The inactivity causes muscle fibers to weaken from lack of use.
  • As we said at the beginning, one of the most common causes is trauma, especially in contact sports.
  • Poor nutrition reduces the contractile capacity of muscle fibers.
  • The poor blood circulation makes the muscles do not receive the necessary input during exercise and that the waste substances are eliminated, causing poisoning of the muscle.
  • Some diseases such as diabetes.
  • Do not warm-up or stretch before doing sports.

Factors that determine the severity of muscle tear

The severity of muscle fiber breakage is determined by several factors:

  • Location of the break.
  • Tear size.
  • Morphology of the lesion.
  • Age of the patient.
  • Additional diseases.

Types of muscle fiber tears

As a general rule, muscle fiber tears are classified by the number of muscle fibers that are broken by the injury. Based on this, they can be:

  • Grade 1 or mild: When the lesion affects 5% of the muscle and slight discomfort is felt. The pain appears when moving and requires only rest for recovery. They are also known as fibrillar micromotors.
  • Grade 2 or medium: Here the pain is more intense and it is even normal for a lump to appear under the skin. The muscle has not completely broken but it is an injury that requires specific treatment.
  • Grade 3 or severe: The muscle has completely broken. It is accompanied by the appearance of a bruise due to the rupture of blood vessels. It is a serious injury in which you feel a sudden crunch, and then it cannot move you.

treatment of muscle tear

Recovery time of the fibrillar rupture

The recovery time of a muscle tear varies depending on several factors: the type and size of the rupture, the treatment that is followed and the characteristics of the patient such as weight, age, sex, etc.

In general, following an appropriate rehabilitation process, approximate recovery times vary between:

  • Grade 1: between 8 and 10 days.
  • Grade 2: 2 to 3 weeks.
  • Grade 3: between one and two months.

How to differentiate a muscle tear from a contracture?

These are two very similar muscle injuries that non-professionals can confuse, although they have clear differences. Both muscle tearing and contracture cause severe pain and an inability to continue physical activity. But knowing the differences will help us for the treatment.

The muscular contracture alters the natural process of the musculature based on relaxation and contraction, maintaining a constant contraction. There are stiffness and inflammation in the muscle, generating the sensation of having a balloon inside the muscle and remains for a while. The cause is usually a physical load above our physical capacity. The treatment is only a couple of days off. It can be considered as a warning prior to breakage, even some physiotherapist in Delhi include it as a degree of breakage.

As we have already seen, muscle tearing is a more serious injury than contracture because it causes the fibers to break, and the damage will depend on the number that they break. It is usually caused by trauma or a hasty movement. The treatment is more complex, as is the recovery time, which is longer.

What are the most common muscle tears

The muscle tears that occur most frequently among people are:

Hamstring muscle tear

It occurs in sports that require a hamstring contraction to decelerate sharply from a race. It is common in sports such as football and athletics.

Twin muscle tear

As we said before, it is known as “pedrada syndrome”. It is usually given especially in activities that require many jumps.

Rotator cuff muscle tear

The rotator cuff is a set of muscles that keep the head of the shoulder in the glenoid cavity of the scapula. It is usually given in efforts that require very repetitive movements.

Muscle tear in the back

It occurs in the lumbar paravertebral muscles to lift a weight from the floor since it is necessary to bend down and flex the knees, although when trying to lift a load by flexing the trunk, small muscles are forced along the spine.

Treatment for a muscle tear

The treatment that we must follow, will depend on the degree of rupture suffered by the patient, although there are a number of common guidelines for all.

  • From day 1 to 3: We will apply ice in the affected area, we will try to raise it and we will follow a total rest or as much as possible.
  • From day 4 to 7: For grades 1 and 2, we can start with painless isometric work, and in the case of grade 1 we can also do stretching and functional exercises. For grade 3, we will apply a muscle electrostimulation and make a compression bandage.
  • From day 7 to 14: For grade 1, we will gradually incorporate into our normal daily activities. For grade 2, we can do stretching and functional exercises. For grade 3, we can begin to move the area smoothly and we will massage to activate the area, we always perform by a physiotherapy doctor in Dwarka.
  • As of the third week: The grade 1 lesion has to be overcome. For grade 2, we will gradually incorporate it. For grade 3, we can remove the bandage and start stretching and painless isometric work. From here, if the patient responds favorably, we will incorporate the rest of the routine until we reach full recovery.

How to prevent muscle fiber breakage

As with any muscle injury, there are a number of guidelines that help us reduce the chances of suffering it. To prevent fiber breakage we must:

  • If we do a sport or intense physical activity, we must perform a good warm-up. We have to include all the muscles and joints. We will start from the head and we will go down until we reach the feet. The goal is to prepare the muscles to react quickly and correctly to the stimuli they will receive. Remember that it is also necessary to do stretching exercises.
  • Do not make an effort above our capacity. The musculature when fatigued does not respond equally to changes in direction nor is it able to react quickly to the stimuli they receive. It is important to listen and respect our body and give it time to recover.
  • We must not forget to drink water. With physical activity, many substances necessary for the body are lost, such as water and mineral salts. Drinking isotonic drinks is an excellent way to replenish all those lost substances.

In addition to hydration, it is important to maintain a good diet that covers the loss generated by physical activity. It needs to be balanced and cover all nutritional contributions.

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Lesions of Muscle Physiotherapy

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We want to dedicate this article to explain how muscular physiotherapy works. It is not about any particular branch but how physiotherapy treats muscle injuries. In today’s society, muscle injury is very present, so it has a great interest.

What is muscle physiotherapy?

Muscle physiotherapy in Dwarka takes care of all muscle problems and injuries, one of the most common areas of the physiotherapist’s work. Such is the importance that all professional teams have incorporated the figure of the physiotherapist in Dwarka into their organizational charts, even in many gyms.

Most important muscle injuries

There are many types of muscle injuries but we will see which are the most important, the ones that are seen most frequently in a physiotherapy clinic in Dwarka.

Laces

They are defined as that muscular and diffuse pain, which appears in the immediate 24-48 hours from the realization of an intense and/or prolonged exercise and affects the musculotendinous apparatus. Muscle joints and tendons near the joints are affected.

They are part of an adaptation process and the pain is due to the weakness of the muscle fiber, to the exercise being untrained or when an exercise other than usual is performed. Muscles work differently than usual and microroturas occur.

This process usually lasts 20 to 30 hours, and until 78h after the effort, the pain evolves and thereafter decreases until 7 days later.

To prevent stiffness we must adapt to training or new exercise gradually. In addition, good nutrition is essential to avoid them.

Muscle contracture

The contracture is an involuntary, lasting or permanent contraction of a muscle or group of them. It can occur when making an effort and among the most frequent symptoms, we find the bulging or inflammation of the area, pain, and alteration of the normal functioning of the muscle.

The reasons why we can have a contracture is:

  • If we carry out a continuous activity with an inadequate posture,
  • Force when doing an exercise,
  • Due to dehydration, lack of magnesium and potassium. Muscle fibers need water, glucose, sodium, potassium, and magnesium.
  • Emotional and psychological stress, such as anxiety and tension, can cause a series of reactions in the body that affect the nervous system causing stiff neck and muscle tension.

 

Muscle strain

Fibrillar rupture or fiber breakage, as the name implies, is the breakage of muscle fibers and is popularly known as “muscle tear.” This injury causes hemorrhage in the area due to the breakage of blood vessels that supply the muscle, inflammation and very intense pain.

Fiber breaks can be caused by a variety of factors such as trauma, excessive muscle exertion, poor pre-preparation at the time of physical activity, … among other things. It should be mentioned that, according to oriental medicine, the body may be predisposed to suffer this type of injury due to emotional factors.

In general, muscle tearing causes:

  • An intense pain, similar to a stab.
  • Swelling or edema
  • Loss of mobility, which is due to damage to the affected muscle
  • Sometimes a bruise or bruise.

The intensity and duration of these symptoms vary according to the severity of the fiber breakage (the longer the fibers involved, the longer the recovery time will have to wait).

Muscular cramp

Muscle cramps are contractions or sudden, involuntary spasms in one or more muscles. They usually occur after exercise or at night and last from a few seconds to several minutes. It is a very common muscle problem.

Muscle cramps can be caused by the malfunction of some nerves. Sometimes, this malfunction is due to a health problem, such as a spinal cord injury or a pinched nerve in the neck or back. Other causes are:

  • Strains or excess use of a muscle
  • Dehydration
  • Lack of minerals in the diet or wear of minerals in the body
  • Insufficient arrival of blood to the muscles

Cramps can be very painful. Stretching or gentle massage on the muscle can relieve pain.

Low back pain

The back pain is the most cause problems of absenteeism muscle injury since the age group where more is given is the range between 30 and 60 years.

The symptoms are strong pains in the lower back after physical activities or a sudden movement such as lifting something heavy. It is manifested by difficulty in moving that can walk or stand up, pain does not radiate through the leg, pain is usually dull, muscle spasms can be severe and the localized area is painful with palpation.

One of the most common causes of acute low back pain is the distention of a ligament or a back muscle. When lifting something heavy, twisting or making a sudden movement, it can cause a stretch of the muscles or ligaments or cause microscopic tears.

Muscle Contusion

It occurs when the muscle is struck against a structure, either by the collision with a partner or against a surface. They are very frequent in contact sports.

Fibrous crushing or muscle tearing may appear. As a clinical manifestation diffuse pain (stiffness), ecchymosis and functional impotence appear.

Muscle bruise

It is the bloodshed in the breast of the muscle, due to crushing of a vessel due to a bruise, rupture, tearing … Pressure pain appears, increased volume of the injured area, and hematoma after 24 to 48 hours.

These are the main injuries that are treated with muscle physiotherapy. As we see they are of the most varied, hence the importance that, as we mentioned at the beginning, has been taken. For any questions, you can consult a physiotherapist in Delhi.

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Backache in the Office

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Physical inactivity at work is often cited as one of the main causes of back pain. However, the cause of our pain is not always what we believe and it may be that the sitting position is not the cause of all our worries. Dr. Gholam Sarwar, a physiotherapist in Dwarka, suggests that you find out more about the back pain encountered in the office and gives you some tips to remedy it. Ready to move?

Back pain and sitting position: cause or aggravating factor?

In light of the latest scientific studies, it would seem that working in an office, and especially in a sitting position, does not specifically increase the risk of back injuries. Indeed, we will speak more of aggravating factors than of real cause. It would, therefore, be wrong to say that an office worker is more at risk of back pain than any other category of the population.

However, in case of back pain, it is obvious that maintaining a prolonged sitting position may worsen the situation.

Therefore, even if we do not talk about a cause, maintaining the sitting position remains the main problem when dealing with back pain in the office. After one hour of sitting work, muscle fatigue can be felt in the transverse muscle and the internal oblique muscle of the abdomen, two important stabilizing muscles of the back.

The prolonged sitting position has also been shown to exert pressure on the discs, which can cause the intervertebral discs to sag.

The essentials to have a healthy back at work

Move regularly

When working in a company, it is not always easy to adapt to your work station and sitting is often one of the only possibilities. If you have to work while sitting, consider moving and stimulating your structures and muscles. It is strongly recommended to take a break every hour in order to get up and stretch.

Adapt your work environment

It is important to alternate and vary the positions as much as possible (sitting, standing, squatting, etc.). The goal is to allow your body to change position several times during the day so as not to always stimulate the same structures. An adjustable workstation, which allows you to work both standing and seated, is the ideal solution. Meetings and other professional activities can also be conducted differently to keep you moving.

For example, meetings or conferences can be organized in a place that favors walking or that will allow the speaker and his listeners to move.

Choose a good position

In order to promote good back health, some advice on your sitting posture can be useful:

  • Press your lower back to your chair (use a towel or cushion to press your back).
  • Bend your knees.
  • Put your feet on the ground.
  • Keep your arms close to your body and press your forearms on the armrests of the chair to reduce the pressure on your back.

Office back pain and physiotherapy

Are you worried about your back pain? Do not hesitate to consult a physiotherapy doctor in Dwarka. Following the evaluation of his patient’s condition, the physiotherapist in Janakpuri will be able to determine the various issues involved. The evaluation will make it possible to verify whether or not the patient suffers from joint restrictions, loss of mobility, muscular weakness, etc.

The physiotherapy professional can then use certain manual therapy techniques at his physiotherapy clinic in Dwarka such as mobilizations, stretching techniques, and muscle relaxation techniques in order to resolve these problems. Both in terms of prevention and treatment, the best physiotherapist in Dwarka will advise on the patient’s position and ergonomics. He may also prescribe strengthening exercises that will limit the effects of muscle fatigue.

It is important to remember that patient education and awareness plays a central role in their healing. The patient will be able to become independent and carry out the small daily gestures himself which will improve his condition.

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Tips For Keeping The Pelvic Floor In Form Before And After Delivery

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Every day there is more physiotherapist in Dwarka specialized in treating pelvic floor conditions, perhaps as a result of increased awareness of the importance of strengthening this set of ligaments and muscles.

The main function of the pelvic floor is to keep and hold the bladder, uterus, and rectum in the proper position, against the force of gravity. Hence the essential care of this structure to prevent and improve conditions that can become conditions of the quality of life of a good number of people. Despite this, we still have a long way to go to match some of the countries that are more advanced in this area.

The weakening of the pelvic floor can have different consequences: prolapse of abdominal viscera, sexual dysfunctions or fecal and urinary incontinence, suffered in our country by 45% of women throughout their lives, but, why this weakening?

The causes are multiple and disparate. Genetic factors come into play – 2 out of 10 women have inherited dysfunction – bad habits such as holding urine regularly, obesity, age, practicing certain impact sports or pregnancy. We will focus on the latter, since it is precisely at this stage that the female structure suffers from the greater intensity, making it essential to take care and exercise in a conscious way the pelvic muscles. It is also here where the figure of the physiotherapist acquires an important role, supervising and guiding the steps of future mothers.

Benefits of Pelvic Floor Work

The benefits of pelvic floor work during maternity are many: avoid urinary incontinence typical of this stage; prevents the prolapse of the uterus, bladder or other related organs; or decreases the possibility of tears, facilitating recovery after childbirth.

What kind of exercises are recommended?

There are different options, the most famous, Kegel exercises. These exercises developed in the 40s were named after Dr. Arnold Kegel. Their discovery was a before and after for women suffering from urinary incontinence after childbirth since previously, they could only go to surgical techniques of different results. Currently, they are used to prevent and cope with any condition in both pregnancy and childbirth and postpartum.

The effectiveness of the exercises depends largely on the perseverance and discipline with which they are carried out, as well as their good practice. It is not easy to differentiate the pelvic floor muscles, hence the first step is to locate it. The results of this technique are achieved with some patience but they are positive.

pelvic floor exercise

Some exercises to strengthen the pelvic floor:

The slow and fast: The first is to contract the muscles, such as stopping the urine, and relax them, 5 seconds at each step. The fast, meanwhile, would be done in the same way, but more dynamically for a couple of minutes, reaching 50 repetitions. Breathing is important in both scenarios.

The elevator: Considering the vagina a tube with ring-shaped sections one above the other, consists of tensioning each of these sections independently as properly as an elevator climbs floors. It requires concentration, but it is one of the most effective.

The wave: Some muscles form rings around the urethra, vagina, and anus. The exercise consists of stressing them and relaxing them from front to back and vice versa.

Although these exercises are the best known, there are also other techniques that tone and shape the pelvic floor muscles and abdominal area. One of them is yoga or pilates.

In short, the conditions derived from the weakening of the pelvic floor pose serious social problems, sometimes with psychological consequences. In the maternity stage, the good health of the pelvic structure acquires an important nuance, since it depends on a rapid recovery or a more bearable delivery. A multidisciplinary approach is essential in this field, in which different specialists, including physiotherapist in Janakpuri, face together both the prevention and treatment of these types of conditions, every day more visible and normalized.

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Fibromyalgia and chronic pain: improving one’s living condition through physiotherapy

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Fibromyalgia is a common disease that affects approximately one in thirty Indians. This disease, particularly present in women, causes dysregulation of the pain mechanisms on a daily basis, giving rise to more or less intense episodes of pain and fatigue.

Physiotherapy can play an important role in the treatment of this disease, especially in improving the living conditions of people who have it.

Fibromyalgia: causes still unknown

Although fibromyalgia is a known disease, its causes have not yet been explained. This disease causes chronic muscle pain in people who have it, but there is no visible lesion in the muscles to understand them. However, certain plausible factors are currently taken into account by researchers:

  • physiological abnormalities of the nervous system;
  • genetic factors;
  • one or more periods of intense stress.

Everyday symptoms

If the causes of fibromyalgia are still not understood, the symptoms of this disease are well known.

Tiredness

Everyday fatigue, also called chronic fatigue, rises to the top of the list of symptoms. The person may suffer from a lack of sleep or feel that their sleep is not restful (feeling of tiredness upon waking). Persistent and intense pain also has a strong impact on fatigue.

Pain

Chronic pain is also an important symptom of this disease. There are two types of pain:

  • irregular and diffuse muscle pain that causes tension throughout the body, which can be accompanied by stiffness upon waking and pain when touched in certain places and sometimes even on the whole body. The neck and shoulders are usually the first painful spots, followed by the back, chest, arms, and legs;
  • constant pain that varies depending on the physical activity and emotional state of the individual.

Other symptoms

Other less characteristic symptoms may also be added. We then talk about headaches (migraines), anxiety, depression, difficulty concentrating, irritable bowel syndrome, irritable bladder or even increased sense of acuity.

The benefits of physiotherapy on the daily life of people with fibromyalgia

To date, there is no treatment recognized as being 100% effective. However, it has been proven that an interdisciplinary approach and a strong involvement of the patient in his treatment prove to be very effective in combating the disease.

Therefore, physiotherapy in Dwarka can become a valuable ally to help the patient manage his pain and improve his situation. The physiotherapist in Dwarka works on different aspects:

  • the reduction of tensions;
  • improving endurance to daily activities (life and work);
  • resumption of physical activity;
  • the release of certain joints;
  • pain management.

Its objective is to give back control of his life (at the physical level) to the person affected.

So, to make a difference, a collaboration between the physiotherapy professional and his patient is crucial. The physiotherapist must understand the reality of the patient and try to define daily goals that can motivate him. The physiotherapist also suggests working to set simple goals that will allow the patient to quickly see results.

In addition, according to a physiotherapy doctor in Dwarka, the RPG approach is excellent for treating fibromyalgia since it makes it possible to make small differences in the daily lives of people with Alzheimer’s. This active approach allows the patient to become aware of the situation of his body in space while helping him to identify the movements that cause or intensify his pain. It is, therefore, easier for him to modify his posture and movements to reduce his pain, regain confidence and optimize his standard of living.

Since each case is different and there is no single treatment, the physiotherapist in Janakpuri may use different methods that take into account the physical capacity and emotional state of each individual. Here are some of the methods that can be used:

  • stretching of the muscle chains to reduce tension;
  • adapted physical training;
  • exercises to modify the perception of the body in space;
  • water exercises;
  • exercises to do at home to help you resume daily tasks and physical activity.
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How Many Minutes Does a Physiotherapy Session Take?

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If you are looking for a physiotherapy clinic in Dwarka, one of the most common questions is how many minutes does a physical therapy session take.

If you have experienced a fracture, you have a great chance of being referred to a physiotherapist in Dwarka. But how do you know how many sessions will be needed? Despite the simplicity of the question, the answer will often depend on each person, the detail of the injury and the time required to recover. Check out this article on how long it would take on average.

How Many Minutes Does a Physical Therapy Session Take?

To begin with, there is no standardized response, as each person needs to be assessed on a variety of clinical, personal, family, and social criteria before being referred for specific treatment. Thereafter, planning and a forecast of the healing time is performed and each session can last from 30 minutes to 1 (one) hour, more or less.

As an example, it may take 4 days for one person to walk normally after a knee operation, while another may take more than a week for the same procedure. Recovery time takes into account your body, desire and personal ability to deal with pain.

It is no coincidence that the therapeutic process takes into account numerous phases and goals for each, as they are designed by the practitioner and the profile of the patient in question.

When to End Treatment

When you get to physiotherapy in Dwarka, you will do thorough workouts under the back of short, medium, and long term goals. There is usually a consensus between the patient and the physiotherapist as to the treatment termination, but there is some evidence that it is time to stop the sessions.

  • Constant evolution;
  • When you reach all the goals;
  • Elimination of pain;
  • Their functional movements returned to normality;
  • Inability to pay or cover the plan.

If you have not been able to meet your plan, continue with the sessions. Remembering that there are recommendations to be made even leaving the clinic. Sometimes your physiotherapist in Janakpuri may offer approaches to making your activity as less painful as possible by mechanically altering your movements.

Unfortunately, many run into financial issues. Each professional charges for their services that they believe are worthwhile as they have studied for it with effort and dedication. What can not happen is a devaluation of the professional just to ensure that you will receive it. There are two losses in this scenario: the devaluation of the physiotherapy doctor in Dwarka and that of a dissatisfied patient with pain.

The important thing is that the role of recovery is also up to the patient because he has the responsibility to want to improve. As for the technical part, the professional must deliver the best service that their knowledge can generate. Thus, the recuperative process gains in speed and effectiveness.

Dislocation-of-the-Patella

Physiotherapy in the Dislocation of the Patella

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The patellar luxation is a disease of the locomotor system which generally occurs toward the lateral side of the knee, resulting in breakage of the medial patellofemoral ligament (LPFM) in approximately 90-100% of cases.

Although several risk factors have been identified that cause patellofemoral instability after patellar dislocation, appropriate therapy remains a controversial issue.

In this article, we will only talk about the conservative treatment of this lesion.

What is kneecap dislocation?

Label dislocation is defined as the complete loss of contact between the articular surfaces of the patellofemoral joint and in which to restore the normality of the joint a dislocation reduction by a professional with the appropriate knowledge is required, although in In certain cases this reduction occurs spontaneously through a complete extension of the knee.

Types of patellar dislocation: We found three types of patellar dislocation;

  • Congenital laxation, which occurs during birth.
  • Recurrent dislocation, which tends to recur. A dislocation is considered recurrent when it occurs two or more times.
  • Traumatic dislocation, in which there is a loss of contact between articular surfaces in an acute or traumatic way as a result of trauma or forced movement.

The elements involved in the extensor apparatus of the knee are the patella, the femoral trochlea, the quadriceps muscle, the patellar tendon, and the patellofemoral retinaculum.

In the medial retinaculum is the most important ligament in this lesion, the medial patellofemoral ligament (LPFM). This ligament consists of a transverse and an oblique portion and both portions are fused with the vast middle of the quadriceps to be inserted into the patella. This ligament is the main passive stabilizer before the dislocation of the patella during flexion from 0 to 30º.

  • The quadriceps angle (angle Q) is a measure of alignment between the femur and the tibia that is measured by drawing an imaginary line that connects the center of the label with the ESIA and a second line that is drawn following the direction of the patellar tendon, from the center of the label to the anterior tibial tuberosity Where these lines intersect, angle Q is formed.

This angle is important since its increase affects the patellofemoral stability and the path of the patella in the trochlea during knee flexion and extension.

  • The main risk factors are anatomical, and they are patellar dysplasia, the syndrome of the high patella and the increased distance between the anterior tuberosity of the tibia and the intertrochlear groove (TAT-SIT distance). However, there are other anatomical features that favor patellar dislocation such as ligament hyperlaxity, increased Q angle or atrophy or imbalance of the vast middle of the quadriceps with respect to the vast lateral and a shortened iliotibial waistband.
  • The mechanism of injury can be direct, when it is caused by trauma to the medial part of the patella or indirectly when it is caused by a knee flexion movement along with with a knee valgus and internal rotation adduction of the femur, while the tibia abducts and rotates externally.

The indirect mechanism represents 93% of the cases of the dislocated patella.

  • For the evaluation and diagnosis of the lesion, in addition to imaging tests such as nuclear magnetic resonance imaging (MRI), radiography or computed tomography (CT), a physical examination must be performed that includes functional tests of the knee (meniscal, varus-valgus, anteroposterior stability, range of motion, etc.) and emphasizing the patellofemoral joint. For this, we will analyze if the sign of the J occurs, which occurs when during the full knee extension, the label moves excessively to the side. In addition, we will perform the patellar apprehension test; With the knee in full extension, we apply a force on the patella directed towards the side and ask the patient to try to flex the knee. If the patient feels pain or dislocation sensation, the test will be positive, indicating femoropatellar instability.

In addition, we will perform a gait analysis to check for possible wrong patterns.

  • For the physiotherapeutic treatment of the dislocation of the patella, physiotherapist in Dwarka will begin with immobilization by means of orthotic devices that allow the mobility of the knee, allowing some exercises and a progressive increase in mobility over time. Controlled mobilization reverses the harmful effects of immobilization by stimulating the synthesis and correct alignment of healing tissues so it is important to recover the joint range as soon as possible.
  • Treatment of inflammation with cryotherapy, neuromuscular bandage, compression bandage, electrotherapy, soft tissue massage (manual lymphatic drainage), active movement, drugs, and limb elevation.
  • Functional or neuromuscular bandage to reduce excessive contact forces in the patellofemoral joint or possible hypermobility of the patella.
  • In the early stages of treatment, we can use muscle electrostimulation in addition to an active contraction by the patient to balance the function of the vast middle and the vast lateral quadriceps.
  • We must work on the flexibility of soft tissues, especially those that are located in the lateral compartment that, due to their stiffness, can cause instability in the knee; The flexibility of the tensor fascia lata and the iliotibial belt, the vast quadriceps, and the knee flexors should be worked on.
  • Balance training and coordination, that is, proprioception exercises, is very important. These exercises cause changes in the nervous system through tasks that seek awareness, sensitization, and enhancement of joint, muscle, tendon and bone structures.
  • The most important part of the physiotherapy in Dwarka in the dislocation of the patella is the rehabilitation plan through physical exercise. Once there is a good balance in the extensor mechanism of the knee we will begin a functional training with a gradual increase of the load exercises in the knee.

We will divide the treatment bread into 4 phases:

  1. First phase: Reduce pain, swelling, and inflammation.
  2. The second phase: Improve the balance between the vast quadriceps, improve the flexibility of the muscles, re-educate the gait and decrease the excess load in the patellofemoral joint.
  3. Third phase: Strengthening of the femoral quadriceps and hip muscles and improving coordination and balance in the lower limb achieving a good knee function.
  4. Fourth phase: Recover the physical and sports level prior to the injury.
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Low Back Pain in Women

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The physiotherapist in Dwarka, recalls that “back pain affects men and women in the same way, but some female particularities may favor its onset. So women need to be aware and take extra care to avoid low back pain. ”

For example, the physiotherapist in Janakpuri explains that “when the body undergoes a sudden change – such as a pregnancy or a breast implant – the body’s balance and center of gravity change. This requires the patient to be well oriented to observe her posture to avoid pain in the cervical, thoracic and lumbar spine. ”

Some of the specific risk factors for women include:

1. Pregnancy

During pregnancy, there is weight gain and increased lordosis, which causes discomfort from overload and likely low back pain. Symptoms usually regress after delivery.

2. Osteoporosis

Osteoporosis weakens bones, especially in women after menopause. It increases the propensity for fractures of the lumbar vertebrae, which may have low back pain as an important sequel.

3. Bulky Breasts

Women with large breasts should be aware that weight causes the spine to constantly bend forward. Appropriate bras are available today, and in cases that compromise health the most, breast reduction surgeries can be used.

4. Accessories

High heels of more than 4 centimeters and worn daily can cause calf shortening and back pain due to poor posture. Heavy bags, when carried on a single shoulder, overload the spine, easing contractures, and may even lead to herniated discs.

Live without pain. Yes, you can.

Science has made remarkable advances in creating new treatments for low back pain patients, offering them a better quality of life. Among them, for example, are the creation of drugs that act on the nervous system in different places and the emergence of minimally invasive surgical procedures. Also new is the administration of physical therapies as a way to start treatment, with less exposure of the patient to the risk of injury: massage, acupuncture, motor control exercises, spinal manipulation, surface warming, progressive relaxation, RPG, electromyography. , among others.

If back pain is common, it does not mean that suffering from it is normal or acceptable. Living without pain – or at least reducing it as much as possible – improves the quality of life, increases productivity and allows the focus of life to be on what you want to be and have, not on the pain you want to avoid. Seek a health professional.

back pain

Low Back Pain: 8 Simple Care To Avoid Back Pain And Live Better

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Have you ever had back pain? According to WHO (World Health Organization) data, 8 out of 10 people will experience this pain at least once in their lifetime. Low back pain is the second most common pain in the world, second only to the headache.

Low back pain – also called lumbago, lower back pain or simply back pain – is the pain in the lower, lower back, near the pelvis, and may extend to the buttocks and back (back) of the back. thighs. When left untreated, it can be very detrimental to one’s quality of life.

Why do I have back pain?

Fortunately, most people experience back pain because of posture rather than more serious factors. These are erroneous, continuous habits that affect posture, such as working all day bent over the computer keyboard, incorrect sleeping, sitting, driving, and so on.

Low back pain of muscular origin can also arise from sudden movements, twisting, distension of the muscles or ligaments of the back and sedentary lifestyle, due to lack of exercise.

Common causes also include orthopedic and rheumatic diseases (such as herniated disc and sciatic nerve problems), aging, intervertebral disc infection, etc. In addition, psychological factors such as exhaustion, tension, and stress, so common in modern times, can also exacerbate back pain considerably.

Fortunately, low back pain is hardly the result of serious diseases such as cancer, degenerative diseases of the intervertebral discs, among others.

What are the most common symptoms of low back pain?

The main symptom of low back pain is a non-stop pain located in the lower back. The pain can range from simple discomfort to severe and disabling pain. Tingling and numbness can also be observed, as well as cases where the person feels a strong muscle contraction, which makes it impossible even to perform common movements, such as walking, driving, sitting, etc.

Is there a way to prevent low back pain?

Yes, there is. The physiotherapist in Dwarka, highlights “it is important to promote lifestyle change, through the implementation of a specific exercise program and posture care. These exercises are called isometric strengthening and should be practiced to develop the muscles of the entire lower back and abdomen, which form a belt of muscles called the “lumbar stabilizer muscles” that support and protect the spine.

Physiotherapy doctor in Dwarka warns, however, that “muscle-building exercises need to be done correctly so as not to cause injury and further worsen the condition.” It is therefore imperative that the practice takes place under the guidance of a physical therapist or practitioner. of physical education.

Are there differences between low back pain?

Yes. There are different ways to classify low back pain. The first way is regarding the duration of pain:

Acute Low Back Pain – When pain duration is less than 6 weeks

Subacute Low Back Pain – When pain duration is between 6 and 12 weeks

Chronic low back pain – When pain duration is 3 months or more

Low back pain is also classified according to its origin:

Does not specify – It represents 90% of all patients with low back pain. It has no clear cause. Its diagnosis is made by exclusion after other pathologies have been ruled out.

Specific – Caused by some pathology, such as herniated disc with nerve root involvement, inflammatory disorders, infections, osteoporosis, rheumatoid arthritis, fractures or tumors.

8 Tips to Avoid Back Pain in Everyday Life

1. Control your weight

Try to stay within your ideal weight. Obesity greatly damages the spine.

2. Do physical exercises

Do physical activities at least 3 times a week for 30 minutes.

3. Don’t carry too much weight

Avoid carrying too much weight or overweight. If you need to lift some weight, bend your knees and try to keep your spine upright.

4. Search for the best sleeping position

Try to sleep on your side with a pillow between your legs, or on your back with a pillow under your knees. Avoid sleeping on your stomach.

5. Careful when lifting

Get out of bed always on your side. Support yourself and take your time. Avoid getting forward too sharply.

6. Sit down correctly

If you spend many hours sitting, use an armchair that does not recline. Your feet should be flat against the floor.

7. Screen at eye level

If you work with a computer (or spend hours on your smartphone), remember that the screen should be at eye level

8. Observe your posture also while driving

Maintain good posture and try to place support or cushion behind your lower back – especially if you spend a lot of time in traffic.

 

What is the recommended treatment for low back pain?

It is essential to seek the opinion of an orthopedist or physiotherapist in Dwarka to get the correct diagnosis and the best treatment for low back pain.

There are several possible treatments, including the use of pain relief drugs, muscle relaxants, acupuncture, infiltration sessions, a multidisciplinary rehabilitation program, supervised physical activities, etc.

Many physical therapists work using RPG (Global Postural Reeducation) techniques, which focus on stretching the muscles responsible for postural change due to shortening, which leads to loss of flexibility.

In addition, the physiotherapist in Janakpuri may also resort to the use of pain-relieving apparatus and stretching, relaxing therapeutic massages for tense muscles, and postural correction through exercise.