What are the opening hours?

Monday 09:30 - 20:00 Tuesday 09:30 - 20:00 Wednesday 09:30 - 20:00 Thursday 09:30 - 20:00 Friday 09:30 - 18:00 Saturday 09:00 - 13:00

https://www.facebook.com/173300202739808/

Oh Physiotherapy, 1-2-20 Kompleks I-Avenue , Bukit Jambul, Bayan Lepas (2026)

24/03/2026

✴️ Sitting the wrong way can hurt more than just your back! ✴️

Your posture while sitting 🧘—especially at desks or while using a computer—can have serious long-term effects on your body. Here’s how poor sitting posture impacts your health:

1️⃣ Compressed lungs & heart strain 🫁🫀 – Slouching compresses your chest cavity, reducing lung capacity and putting stress on your heart.
2️⃣ Tight hip flexors & weak abs 🦵 – Sitting🪑 for too long shortens hip flexors and weakens your core.
3️⃣ Poor circulation💧& muscle degeneration – Inactive sitting slows blood flow and leads to muscle loss.
4️⃣ Less oxygen to the brain 🧠 – Reduced breathing efficiency means less oxygen supply, affecting focus 💆and energy.
5️⃣ Strained neck & kyphosis 📱 – Forward head posture leads to neck pain and rounded shoulders.
6️⃣ Stiff spine & back pain 🪑 – Long-term poor sitting reduces spinal flexibility, causing chronic pain.
7️⃣ Weak glutes 🦵 – Prolonged sitting switches off your glute muscles, weakening your posture and movement power.

✨ Healthy Sitting Tips:
🔸 Keep your back straight🧘 and shoulders relaxed
🔸 Place your screen at eye level
🔸 Take breaks every 30–45 mins to stretch or walk
🔸 Strengthen your core and glutes with simple exercises🚶🏋️

⏩ Remember: Good posture = Better health, stronger body💪, sharper mind🧍!

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
C-1-6 Vantage (Level 1), Jalan Desiran Tanjong, 10470 Tanjong Tokong.
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
Block A-79, Jalan Raja Uda, Pusat Perniagaan Raja Uda,12300 Butterworth.
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
12A, Jalan Masjid Negeri, 11900, Georgetown,Penang.
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Charitable Hospital branch)
623, Jalan Balik Pulau, Penang Ayer Itam, 11500 Ayer Itam, Pulau Pinang.
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
Bayan Lepas Industrial Park, 10810 Bayan Baru.
☎️0164337780

24/03/2026

腕隧道症候群 (Carpal Tunnel Syndrome, CTS)
👉 是一種常見的職業病或重複性勞損，主要因為手腕的正中神經（Median Nerve）在腕隧道受壓所致。

1. 什麼是腕隧道？
腕隧道是由腕骨和橫腕韌帶構成的一個狹窄通道。當裡面的肌腱發炎或組織腫脹時，空間會變小，壓迫到穿過其中的正中神經。

2. 常見症狀 (Signs & Symptoms)
🔸麻木與刺痛：大拇指、食指、中指及無名指的一半感到麻刺（像螞蟻爬）。
🔸夜間痛醒：睡覺時因手腕姿勢不當，導致症狀加重而醒來。
🔸肌肉萎縮：嚴重時，大拇指根部的肌肉（魚際肌）會萎縮變平。
🔸手力變弱：握力下降，拿不住杯子或難以做扣鈕扣等精細動作。

3. 常見原因 (Causes)
🔸過度重複動作：長時間操作電腦、做家事、木工或長時間使用震動工具。
🔸姿勢不良：手腕長期處於過度背屈或掌屈的姿勢。
🔸其他因素：懷孕（水腫）、糖尿病、類風濕性關節炎或手腕骨折病史。

📍腕隧道症候群：居家管理三部曲

第一步：保護與減壓 (Protect)
🔸配戴副木：晚上睡覺時配戴「手腕副木」，保持手腕在直立位置（中立位），避免夜間因手腕彎曲導致正中神經受壓。
🔸改善姿勢：使用電腦時，手腕不懸空、不壓迫，建議配合滑鼠手枕。

第二步：伸展與滑動 (Move)
🔸手腕伸展：手臂伸直、手心朝外，另一手向後輕拉手指。維持 15 秒，重複 5 次。
🔸神經滑動：做「握拳 -> 伸直 -> 大拇指張開」的連續動作，讓正中神經在隧道內像拉鋸子一樣滑動，預防組織粘連。

第三步：肌力與生活 (Strengthen & Adapt)
🔸分段休息：每工作 40 分鐘，休息 5 分鐘，甩甩手放鬆。
🔸調整生活：減少擰毛巾、提重物等過度屈腕的動作。
🔸復健治療：若症狀持續，可配合超音波或電療來緩解發炎。

如果需要专业的物理治疗服务可查询👉

🏠 Location
1) Lo Physiotherapy, Tanjong Tokong branch
☎️/ Whatssap: 016-9341230/ 012-5297825
2) Lo Physiotherapy (Georgetown Specialist Hospital branch)
☎️/ WhatsApp: 017-9123081
3) Lo Physiotherapy ( Kek Lok Si Charitable Hospital branch)
☎️/ Whatssap: 016-5293996
4) Oh Physiotherapy, Bayan Lepas branch
☎️: 04-6410850
5) Oh Physiotherapy (B BRAUN Factory branch)
☎️:0164337780
6) Lo Physiotherapy ( Raja Uda branch )
☎️ : 0168869934

16/03/2026

We are proud to announce that effective 16 March 2026, the following of our center are officially appointed as Physiotherapy Partners under The Great Journey (TGJ) Initiative 🤝 Great Eastern Malaysia
📍 Lo Physiotherapy Raja Uda, Butterworth
📍 Lo Physiotherapy Vantage, Tanjung Tokong
📍 Oh Physiotherapy, Bayan Baru
Through this collaboration, we provide cashless physiotherapy services to support post-hospitalization physiotherapy treatment for Great Eastern clients under the TGJ programme.
We look forward to supporting more individuals on their journey to better health and recovery. 🌱💙

01/03/2026

💥腰疼自救指南｜3个保护动作缓解腰痛，真的救命！

久坐办公、久站带娃、健身拉伤、突然搬重物……
腰一痛，整个人都不好了 🥲 以下是一些温和的拉伸动作

⚠️ 前提说明：
如果是剧烈疼痛、腿麻、持续加重，一定要及时就医。

⸻

🧘‍♀️3个护腰友好动作（温和不伤腰）

⸻

① 仰卧抱膝（放松腰背肌）参考图一
怎么做：
1️⃣ 平躺在瑜伽垫上
2️⃣ 双膝弯曲抱向胸口
3️⃣ 轻轻左右小幅度晃动

⏰ 保持20–30秒
🔁 做2–3组

✨ 作用：放松下背部肌肉，缓解紧绷
⚠️ 如果抱膝时腰更痛，就立刻停止

② 猫牛式（活动腰椎）参考图2

1️⃣ 四点支撑跪姿
2️⃣ 吸气抬头塌腰（牛式）
3️⃣ 呼气低头拱背（猫式）

⏰ 来回10次为一组
🔁 做2–3组

✨ 作用：增加脊柱灵活度
🌿 动作一定慢，不要用力甩

③ 骨盆后倾（核心激活，保护腰）参考图3
怎么做：
1️⃣ 仰卧屈膝
2️⃣ 收腹，让下背贴地
3️⃣ 保持5秒放松

⏰ 做10–15次
🔁 2组

✨ 作用：强化核心肌群，减少腰部压力

💡护腰日常习惯

✔ 不要久坐超过40分钟
✔ 起身先收腹再站起来
✔ 搬重物先蹲下再起
✔ 睡觉避免过软床垫

久坐党尤其要注意——
腰疼很多时候不是“拉不开”，而是“核心太弱”。

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Hospital branch)
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
☎️0164337780

01/03/2026

POST-FRACTURE STIFFNESS

👉 Why Joints Become Rigid & How Physiotherapy Helps

🦴 Why Does Stiffness Happen After a Fracture?

After a bone injury, stiffness is common. It happens because:
🔸Scar tissue forms around the injured area, making the joint tight.
🔸Reduced blood circulation slows the healing process.
🔸Muscles become weak and tight due to lack of movement.
🔸Swelling and inflammation limit joint movement.
🔸Nearby tissues (tendons, ligaments, joint lining) may also be affected.
👉 Stiffness is normal — but it should not be ignored.

💪 How Physiotherapy Helps

Early and guided movement is key to recovery.

1️⃣ Gentle Range of Motion Exercises
Helps your joint bend and straighten.
Prevents long-term stiffness.

2️⃣ Strengthening Exercises
Rebuilds weak muscles.
Improves support around the joint.
Reduces risk of future injuries.

3️⃣ Hands-On Treatment
Manual therapy and joint mobilisation.
Helps loosen tight tissues.
Improves flexibility and movement.

4️⃣ Pain & Swelling Management
Heat or cold therapy.
TENS or ultrasound therapy.
Reduces discomfort and inflammation.

5️⃣ Balance & Stability Training
Improves coordination.
Prevents falls.
Helps you return safely to daily activities.

🌟 Benefits of Early Physiotherapy
✔ Better joint movement
✔ Stronger muscles
✔ Reduced pain and swelling
✔ Faster return to normal activities

‼️Remember:
Recovery takes time, but with proper physiotherapy and guided exercises, you can safely regain movement and function.
Move early. Move safely. Recover stronger.

💥Most concerned:
1. What causes reduced mobility after cast removal?
After a cast is removed, muscles are weaker from disuse and joints may feel tight. The surrounding soft tissues adapt to the fixed position of the cast. Pain, swelling, and fear of movement can further restrict mobility.

2. Can stiffness become permanent if untreated?
Yes, stiffness can become long term if it is not addressed. Persistent immobility may lead to joint contractures, where tissues shorten and restrict movement. Early rehabilitation reduces the risk of lasting stiffness.

3. How often should physiotherapy sessions be done?
Physiotherapy is the main treatment and includes guided exercises to improve movement and strength. Manual therapy, stretching, and gradual weight-bearing are commonly used. Heat therapy may help relax tight tissues, while pain relief supports active participation in exercises. Consistent home exercises are essential for faster recovery.

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
C-1-6 Vantage (Level 1), Jalan Desiran Tanjong, 10470 Tanjong Tokong.
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
Block A-79, Jalan Raja Uda, Pusat Perniagaan Raja Uda,12300 Butterworth.
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
12A, Jalan Masjid Negeri, 11900, Georgetown,Penang.
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Charitable Hospital branch)
623, Jalan Balik Pulau, Penang Ayer Itam, 11500 Ayer Itam, Pulau Pinang.
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
Bayan Lepas Industrial Park, 10810 Bayan Baru.
☎️0164337780

23/02/2026

💪Understanding Sarcopenia

What is Sarcopenia?

Sarcopenia is the progressive loss of skeletal muscle mass and strength that occurs with aging. While it’s a natural part of growing older, significant muscle loss is not something we should simply accept. It can lead to:
• Reduced mobility
• Increased risk of falls
• Loss of independence
• Slower recovery from illness or injury

⸻

Why Does Sarcopenia Happen?

Several factors contribute to muscle loss:
• 🧬 Age-related hormonal changes
• 🪑 Sedentary lifestyle
• 🍽️ Inadequate protein intake
• 🦠 Chronic illness or inflammation
• 🛌 Prolonged bed rest or hospitalization

After age 30, adults may lose 3–8% of muscle mass per decade — and this rate increases after 60.

⸻

Signs & Symptoms

You might notice:
• Difficulty rising from a chair
• Slower walking speed
• Decreased grip strength
• Fatigue with daily activities
• Frequent falls

Early detection is key — physiotherapists often assess muscle strength, balance, gait speed, and functional capacity.

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Hospital branch)
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
☎️0164337780

22/02/2026

🦴 After Lumbar Spine Surgery
, what you need to know...

🏥 Common Lumbar Surgeries
1. Lumbar discectomy
2. Lumbar laminectomy
3. Lumbar decompression
4. Lumbar fusion

1️⃣ What Is Normal After Surgery?
You may experience:
🔸Low back soreness
🔸Leg pain that gradually improves
🔸Mild numbness or tingling
🔸Muscle tightness

⚠️ Contact your doctor immediately if you have:
🔸Fever > 38°C
🔸Increasing wound redness/
swelling/pus
🔸Severe worsening leg weakness
🔸Loss of bladder or bowel control
🔸Severe unrelieved pain

2️⃣ Movement Precautions (First 6 Weeks)
🚫 Avoid BLT:
🔸Bending forward repeatedly
🔸Lifting more than 2–5 kg
🔸Twisting your spine

✅ Safe Techniques
🔸Log Roll (Getting Out of Bed):
Bend knees, roll to side (keep shoulders & hips together). Push up with arms while lowering legs off bed

🔸Sitting:
Limit to 30–45 minutes
Sit upright with back supported
Avoid low, soft sofas

🔸Standing:
Keep spine neutral
Avoid prolonged standing initially

3️⃣ Walking Program (Very Important)
Walking is the BEST early exercise.
🔸Week 1–2: 5–10 minutes, 3–5 times/day
🔸Week 3–4: 15–20 minutes
🔸Week 5–6: 20–30 minutes
Increase gradually if pain allows.

4️⃣ Sleeping Position
🔸On back with pillow under knees
OR side lying with pillow between knees
🔸Avoid stomach sleeping.

5️⃣ Driving
Usually allowed after:
2–4 weeks (discectomy)
4–6+ weeks (fusion)
🔥Only if: Off strong pain medication and able to brake comfortably

6️⃣ Return to Work
Desk job: 4–6 weeks
Light duty: 6–8 weeks
Heavy lifting job: 3 months or more
Fusion patients may require longer recovery.

📊 Physiotherapy Goals
✔ Reduce pain
✔ Protect surgical site
✔ Restore mobility
✔ Rebuild core stability
✔ Improve strength & endurance
✔ Restore function
✔ Prevent recurrence

📍Rehabilitation always follow graded exposure and progressive loading principles, tailored to surgical type and patient presentation.

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
C-1-6 Vantage (Level 1), Jalan Desiran Tanjong, 10470 Tanjong Tokong.
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
Block A-79, Jalan Raja Uda, Pusat Perniagaan Raja Uda,12300 Butterworth.
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
12A, Jalan Masjid Negeri, 11900, Georgetown,Penang.
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Charitable Hospital branch)
623, Jalan Balik Pulau, Penang Ayer Itam, 11500 Ayer Itam, Pulau Pinang.
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
Bayan Lepas Industrial Park, 10810 Bayan Baru.
☎️0164337780

02/02/2026

什么是肩周炎？

肩膀酸、痛、抬不起来？
穿衣服费劲、梳头困难、晚上疼到睡不着？
你可能不是“累到了”，而是肩周炎在找你。

⚠️很多人误以为肩周炎只能“慢慢好”，其实不对——
✔️ 早期干预很关键
✔️ 越不动，越容易僵
✔️ 正确活动 + 康复训练，恢复会快很多

🌿日常小建议：
▫️ 别怕动，但别硬拉、硬扛
▫️ 注意保暖，避免受凉
▫️ 久坐记得活动肩膀
▫️ 疼痛明显时，及时找康复/骨科评估

以下是一些帮助缓解肩周炎的动作

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Hospital branch)
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
☎️0164337780

02/02/2026

📝乳腺癌术后淋巴水肿｜在家就能做的自我手法引流指南

很多女性在乳腺癌术后，会遇到手臂、肩膀、胸壁或腋下肿胀、发紧、沉重的情况，这很可能是淋巴水肿。除了正规康复治疗，我们也可以学习自我手法淋巴引流（MLD）

⚠️注意：以下内容适用于稳定期淋巴水肿，急性感染、皮肤破损、发热时不要做，最好先在康复治疗师指导下学习一次。

⸻

🌿自我手法引流的核心原则

✔️ 轻、慢、柔（不是按摩！不需要用力）
✔️ 由近端到远端（先“开路”，再引流）
✔️ 顺着淋巴回流方向
✔️ 每个动作 5–10次，保持均匀呼吸

⸻

🧘‍♀️步骤一：先“开路”（非常重要！）

目的是给淋巴液找好“出口”。

1️⃣ 腹式呼吸
双手放在腹部，吸气肚子鼓起，呼气肚子回收，5–10次
👉帮助激活全身淋巴循环

2️⃣ 锁骨区引流
手指轻轻放在锁骨下方皮肤上
向内、向下做轻柔拉伸
左右各 5–10次

3️⃣ 颈部引流
从耳后向锁骨方向，轻轻推动皮肤

⸻

💪步骤二：引流患侧手臂

顺序记住一句话：先近后远，再回收

4️⃣ 腋下 → 上臂
用好的手轻轻将患侧腋下皮肤向胸前或颈部方向推，再从上臂内侧向腋下方向引流

5️⃣ 肘部 → 上臂
包住手臂，像“挤牙膏”一样，轻轻往上推

6️⃣ 前臂 → 肘部
从手腕上方开始，慢慢向肘部推

7️⃣ 手部引流
指根 → 手背 → 手腕
每根手指都要照顾到

⸻

🔁步骤三：回收再引流

最后再回到
✔️ 上臂
✔️ 腋下
✔️ 锁骨区
帮助淋巴液顺利“回家”

⸻

⏰频率 & 小技巧

🕒 每天 1–2次，每次 15–30分钟
🧴 可少量使用润肤乳，减少皮肤摩擦
🧦 配合弹力袖套效果更好
📈 坚持比手法更重要！

📝 Post–Breast Cancer Lymphedema | A Self-Manual Lymphatic Drainage Guide

Many women experience swelling, tightness, or a heavy feeling in the arm, shoulder, chest wall, or armpit after breast cancer surgery. This is often lymphedema. In addition to professional rehabilitation treatment, we can also learn self-manual lymphatic drainage (MLD) to help manage it.

⚠️ Important: The following content is suitable only for stable lymphedema. Do not perform if you have acute infection, skin wounds, redness, or fever. It’s best to first learn these techniques under the guidance of a certified rehabilitation therapist.

⸻

🌿 Core Principles of Self-Manual Lymphatic Drainage

✔️ Light, slow, and gentle (this is not massage—no force needed)
✔️ From proximal to distal (open the pathways first, then drain)
✔️ Follow the natural direction of lymph flow
✔️ 5–10 repetitions per movement, with steady breathing

⸻

🧘‍♀️ Step 1: “Open the Pathways” (Very Important!)

The goal is to create a clear “exit” for lymph fluid.

1️⃣ Diaphragmatic Breathing
Place both hands on your abdomen. Inhale as the belly expands, exhale as it falls back.
Repeat 5–10 times
👉 Helps activate overall lymphatic circulation

2️⃣ Clavicle Area Drainage
Gently place your fingers on the skin just below the collarbones.
Stretch the skin softly inward and downward.
Repeat 5–10 times on each side

3️⃣ Neck Drainage
Gently move the skin from behind the ears down toward the collarbone.

⸻

💪 Step 2: Drain the Affected Arm

Remember this sequence: near first, then far, then return

4️⃣ Armpit → Upper Arm
Using your healthy hand, gently guide the skin of the affected armpit toward the chest or neck,
then drain from the inner upper arm toward the armpit.

5️⃣ Elbow → Upper Arm
Lightly wrap your hand around the arm and gently guide the skin upward,
like squeezing toothpaste—very gentle.

6️⃣ Forearm → Elbow
Start just above the wrist and slowly guide the skin upward toward the elbow.

7️⃣ Hand Drainage
Finger bases → back of the hand → wrist
Be sure to include every finger.

⸻

🔁 Step 3: Re-Drain and Finish

Return to:
✔️ Upper arm
✔️ Armpit
✔️ Clavicle area

This helps the lymph fluid smoothly “find its way home.”

⸻

⏰ Frequency & Helpful Tips

🕒 1–2 times daily, 15–30 minutes each session
🧴 Use a small amount of lotion to reduce skin friction
🧦 Compression sleeves can enhance the effect
📈 Consistency matters more than perfect technique

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Hospital branch)
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
☎️0164337780

26/01/2026

🫴Carpal Tunnel Syndrome🫴: A Pinched Nerve in Your Wrist

1. What is it?

· Your wrist has a small tunnel.
· The main nerve to your hand runs through it.
· CTS happens when that nerve gets squeezed.

2. Main Symptoms (The nerve is complaining!)🔥

· Tingling & Numbness in your thumb, index, middle, and ring fingers.
· Pain or Burning that may travel up your arm.
· Weakness in your hand; you might drop things.
· Night Waking: Symptoms often flare up at night.

3. Why it Happens (Common Causes)🫸🫷

· Repetitive Motions (typing, using tools).
· Wrist Position: Holding it bent for long periods.
· Health Conditions (pregnancy, arthritis, diabetes).
· Your Body's Build: Some people naturally have a smaller tunnel.

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
C-1-6 Vantage (Level 1), Jalan Desiran Tanjong, 10470 Tanjong Tokong.
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
Block A-79, Jalan Raja Uda, Pusat Perniagaan Raja Uda,12300 Butterworth.
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
12A, Jalan Masjid Negeri, 11900, Georgetown,Penang.
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Charitable Hospital branch)
623, Jalan Balik Pulau, Penang Ayer Itam, 11500 Ayer Itam, Pulau Pinang.
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
Bayan Lepas Industrial Park, 10810 Bayan Baru.
☎️0164337780

18/01/2026

🦶足底筋膜炎 (Plantar Fasciitis)

1. 什么是🦶底筋膜炎？
足底筋膜是连接跟骨与脚趾的一层厚组织带，起着支撑足弓、吸收走路冲击力的作用。如果这层组织承受的压力过大，会导致微小撕裂和炎症。

2. 常见症状
🔹晨起第一步痛😫：早晨下床走第一步时，脚后跟会有明显的刺痛感。
🔹休息后疼痛😫：长时间久坐后站立走动时疼痛加剧。
🔹活动后缓解🚶：走动一段时间后，筋膜逐渐“拉开”，痛感会减轻。
🔹过度活动后加重🏃：长时间站立、跑步或爬楼梯后，疼痛可能再次出现。

3. 常见原因与风险因素
🔹过度使用🏃：长跑、芭蕾舞、有氧操等对足跟压力大的运动。
🔹足部力学问题🦶：扁平足、高足弓或不正常的步态。
🔹鞋具不当🥿：穿平底鞋、高跟鞋或缺乏缓冲支撑的旧鞋。
🔹体重因素📈：超重会增加足底筋膜的负担。
🔹职业因素🧑‍🏫：教师、工人等需要长期在硬地面站立或行走的人群。

👉 物理治疗与家居管理建议
📍 物理治疗 (Physiotherapy)
1. 体外震波治疗 (ESWT)：利用声波刺激慢性受损的筋膜组织自我修复。
2. 徒手治疗：治疗师通过手法松动紧绷的小腿肌肉（腓肠肌、比目鱼肌）和足底筋膜。
3. 贴扎 (Taping)：使用肌内效贴布（Kinesio Tape）为足弓提供临时支撑，减轻筋膜张力。
4. 物理因子：超音波、电疗（如低周波）可帮助缓解炎症和疼痛。

📍 家居康复训练 (Home Exercises)
1. 脚底滚球按摩
作用：放松紧绷的筋膜。
2. 脚趾抓毛巾 (Towel Scrunch)
作用：强化足底小肌肉。
3. 小腿伸展 (Calf Stretch)
4. 脚趾背屈拉伸 (Great Toe Extension)

💡 给患者的日常建议
🔹避免赤脚行走：即使在家里，也建议穿带有足弓支撑的拖鞋。
🔹更换鞋垫：使用足弓支撑垫或缓冲跟垫。
🔹控制活动量：急性期减少高冲击性运动（如跳跃、跑步），可改为游泳或骑行。
🔹减重：减轻对足部的物理压力。

🔸如果需要专业的物理治疗服务可查询👉

🏠 Location
1) Lo Physiotherapy, Tanjong Tokong branch
☎️/ Whatssap: 016-9341230/ 012-5297825
2) Lo Physiotherapy (Georgetown Specialist Hospital branch)
☎️/ WhatsApp: 017-9123081
3) Lo Physiotherapy ( Kek Lok Si Charitable Hospital branch)
☎️/ Whatssap: 016-5293996
4) Oh Physiotherapy, Bayan Lepas branch
☎️: 04-6410850
5) Oh Physiotherapy (B BRAUN Factory branch)
☎️:0164337780
6) Lo Physiotherapy ( Raja Uda branch )
☎️ : 0168869934

25/12/2025

A cervicogenic headache is a type of headache that originates from problems in the neck (cervical spine) rather than from the head itself. The pain is “referred” from neck structures such as joints, discs, muscles, or nerves.

💆‍♀️Key characteristics
🔺Pain usually starts in the neck and spreads to the head
🔺Often one-sided (same side each time)
🔺Pain may radiate to the back of the head, temple, forehead, or behind the eye
🔺Neck movement or sustained poor posture (e.g. computer/phone use) makes it worse
🔺Often associated with neck stiffness or reduced neck range of motion

💆‍♂️Common causes
🔺Poor posture (prolonged phone or computer use)
🔺Cervical joint dysfunction (especially C1–C3)
🔺Muscle tightness or imbalance (upper trapezius, suboccipital muscles)
🔺Whiplash or previous neck injury
Cervical disc or degenerative changes

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
C-1-6 Vantage (Level 1), Jalan Desiran Tanjong, 10470 Tanjong Tokong.
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
Block A-79, Jalan Raja Uda, Pusat Perniagaan Raja Uda,12300 Butterworth.
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
12A, Jalan Masjid Negeri, 11900, Georgetown,Penang.
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Charitable Hospital branch)
623, Jalan Balik Pulau, Penang Ayer Itam, 11500 Ayer Itam, Pulau Pinang.
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
Bayan Lepas Industrial Park, 10810 Bayan Baru.
☎️0164337780

Oh Physiotherapy

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Monday	09:30 - 20:00
Tuesday	09:30 - 20:00
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Friday	09:30 - 18:00
Saturday	09:00 - 13:00