Physio Care and Cure

06/01/2026

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06/01/2026

Fix your snapping hip # hippain

06/01/2026

🛑Dancer’s Hip/ Snapping hip ." It happens when a muscle or tendon moves over a bony part of your hip, much like a rubber band snapping over the edge of a table.

🔊 The Sound: Most people hear an audible "pop" or feel a clicking sensation. For many, it doesn’t hurt at first, but it can become annoying or painful over time.

📍 Where Does It Happen?
Outside of the hip: The most common type. It happens when the IT band slides over the thigh bone.
Front of the hip: Caused by the hip flexor tendon catching on the pelvic bone.
Inside the joint: Usually caused by a cartilage tear or "loose bodies" inside the hip socket.

🏃 Who Gets It? It’s very common in athletes who do repetitive movements, especially ballet dancers, runners, soccer players, and gymnasts.

⚠️ When to Worry: If the snapping is accompanied by pain, swelling, or weakness, it may lead to hip bursitis (inflammation of the hip's cushioning sacs).
🛠️ How to Fix It:
Dancer’s Hip." It happens when a muscle or tendon moves over a bony part of your hip, much like a rubber band snapping over the edge of a table.
🔊 The Sound: Most people hear an audible "pop" or feel a clicking sensation. For many, it doesn’t hurt at first, but it can become annoying or painful over time.
📍 Where Does It Happen?
Outside of the hip: The most common type. It happens when the IT band slides over the thigh bone.
Front of the hip: Caused by the hip flexor tendon catching on the pelvic bone.
Inside the joint: Usually caused by a cartilage tear or "loose bodies" inside the hip socket.
🏃 Who Gets It? It’s very common in athletes who do repetitive movements, especially ballet dancers, runners, soccer players, and gymnasts.
⚠️ When to Worry: If the snapping is accompanied by pain, swelling, or weakness, it may lead to hip bursitis (inflammation of the hip's cushioning sacs).

🛠️ How to Fix It:
Rest: Give those repetitive motions a break.
Physical Therapy: Focus on stretching tight hip muscles and strengthening your core.
Ice: Helps reduce any inflammation caused by the snapping. Rest: Give those repetitive motions a break.
Physical Therapy: Focus on stretching tight hip muscles and strengthening your core.
Ice: Helps reduce any inflammation caused by the snapping.

05/01/2026

Quick fix your knee bending problem # Physiocareandcure

05/01/2026

🛑Trigger finger (stenosing tenosynovitis) is a condition where a finger or thumb gets stuck in a bent position, then suddenly "snaps" straight, like pulling a trigger. It happens because the tendon sheath becomes inflamed and thickened, causing the tendon to catch as it tries to glide through, often with a tender lump at the base of the finger. Repetitive hand use, diabetes, and conditions like rheumatoid arthritis can increase risk, leading to pain, stiffness, and locking.

🟪What Happens
Inflammation: The flexor tendon and its sheath (a tunnel) become inflamed and swollen, often forming a nodule.
Catching: The swollen tendon struggles to move smoothly through the narrowed sheath when you bend your finger.
Locking: When the tendon gets stuck, the finger locks bent; when it finally releases, it snaps straight, causing pain and a popping sensation.

🟪Common Symptoms
Catching or locking of the finger or thumb.
A painful or tender bump (nodule) in the palm at the base of the finger.
Stiffness, especially in the morning.
A snapping or popping sensation when moving the digit.

🟪Causes & Risk Factors
Repetitive Use: Activities involving forceful gripping, heavy squeezing (like gardening shears), or frequent hand use.
Medical Conditions: Diabetes, rheumatoid arthritis, and sometimes after an injury.
Idiopathic: Often, the exact cause isn't clear.

04/01/2026

Quick fix your neck pain and vertigo # physiocareandcure pain # vertigo # homeexercises

04/01/2026

Home exercises for Frozen Shoulder / Adhesive Capsulitis.

03/01/2026

03/01/2026

Recovery after severe sciatica. MRI REPORT attached.

03/01/2026

🟪Golfer's Elbow:

Golfer's elbow (medial epicondylitis) is pain and inflammation on the inner side of the elbow, caused by overuse and repetitive stress to the forearm tendons that flex the wrist, leading to weakness and pain when gripping or lifting. It's treated with rest, ice, pain relievers, and physical therapy, often resolving with activity modification, though it can take months.

🟪Causes
Repetitive Motions: Activities like swinging a golf club, throwing, hammering, or even excessive typing.

Overuse: Sudden increases in intensity or duration of activities.

Poor Technique: Improper lifting or swinging mechanics.

Weakness: Underdeveloped wrist and shoulder muscles.

🟪Symptoms
Pain and tenderness on the inside of the elbow, Pain that can radiate down the forearm, Weak grip strength, Stiffness in the elbow, and Tingling or numbness in the hand.

03/01/2026

Quick fix your lumbar Lordosis # lowbackpain

02/01/2026

🛑Why Women Are More Likely to Have Low Back Pain-

1. Hormonal influences
• Fluctuations in hormones like estrogen and progesterone affect pain perception and ligament laxity, making women more sensitive to pain.

2. Pregnancy-related changes
• Pregnancy shifts posture, increases weight in the abdomen, and relaxes ligaments, all of which place extra mechanical stress on the lower back.

3. Anatomical differences
• Women typically have a wider pelvis and different spinal curvature, which alters how forces are distributed through the lower back and may increase strain.

4. Biomechanical joint differences
• The sacroiliac joints and pelvis in women are more mobile (for childbirth), which can reduce stability and increase risk of pain.

5. Hormonal effects across lifespan
• Changes during menstrual cycles and especially after menopause can increase back stiffness and degeneration.

6. Pain perception and reporting
• Women tend to report pain more often and may experience pain more intensely due to biological and psychosocial differences.

7. Lifestyle and social roles
• Occupational and caregiving tasks (lifting children, prolonged standing, repetitive tasks) are linked to greater back stress in women.

8. Higher prevalence of some related conditions
• Conditions like endometriosis, menstrual cramping and other gynecological factors can refer pain into the lower back region.