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Monday 08:00 - 16:00 Tuesday 08:00 - 16:00 Wednesday 08:00 - 16:00 Thursday 08:00 - 16:00 Friday 08:00 - 16:00

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Prime Osteo, 36, Jalan Bintang, Tanjong Tokong, George Town (2025)

23/03/2025

Utilizing today to relieve the myofascia off some stress.. coupled with some manual work, this is one effective option to mobilize structures, effectively allowing for better range of movement while reducing pain/soreness

02/03/2025

Both recovery and rehabilitation are MULTIFACTORIAL. Same applies to preparation of our dinner, same goes to many other aspects of our lives. MULTIFACTORIAL.

So what that means is we need to determine the issues causing our pain then come up with the proper approach in solving them. Step by step, trust the process, one by one, approaching our problems holistically. Recovery is a whole approach/concept/process. It is very rarely a one step settle situation.

Rehabilitation, strength training, flexibility, balance, growth, cooking curry, preparing breakfast, driving a car, is never a one step process. The key to recovery is what happens outside the clinic. Never should we misinterpret a single component such as Physiotherapy or exercises as the answer to our issue. Definitely not using Physiotherapy to replace our own independent hard work whether currently or future. Physiotherapy is merely a stepping stone towards different chapters ahead of us in this journey towards recovery and growth.

Same idea applies for other aspects of life. Seek for the process.

01/01/2025

Why having too much belly fat hurts your body structure??

24/12/2024

Merry Christmas and a blessed year ahead. 2024 has been a rewarding year and together let's look forward to an equally fruitful 2025.

Prime Osteo will be closed from the 24th of December to 2nd January. Coming back to serve you better in 2025.

20/06/2024

Why does inflammation happen? Should I ice my injury to reduce the swelling? Should I stop the inflammation from happening? Should I control the swelling in an attempt to get it back to normal?

Getting too many of these questions daily in the clinic. Saddens me that many people actually felt more painful and stiff after icing and some clinics still impart not wrong but outdated knowledge.

So what is inflammation?

Inflammation is our body's response to sickness or injury or something foreign going into our body like bacteria or germs. So swelling is one of the 5 signs of inflammation besides redness, heat, pain and loss of function. A body's normal reaction to control damage and return the body back to a healthy state. So it has to happen, it should happen and it must happen. We must allow time for the recovery process to take place.

So why is it absolutely necessary that inflammation takes place?

Because there's trauma, an unpleasant event just taken place, tear or microtears within and around muscles, ligaments, tendons and whatever is involved. Just like when there's a landslide or earthquake or tsunami, lots need to be done to clear stuff up.. that's a response, so our body's response is inflammation.

And what's our body's response to icing in relations to injury? Does it help slightly?

Ofcourse it does, ice has its role to play in managing and controlling severe pain, serious swelling and inflammation from getting out of hand, so only in selected cases, those severe ones you involve the usage of ice to control severe pain or secondary hypoxic injury among others.

So actually most injuries do not require ice. So what happens when you actually don't need ice but you use anyway?

Imagine a fire just broke out in a building, how will emergency rescue workers reach the site of the fire if all roads leading to that particular building were blocked? Yes that's right, icing a particular area causes blood vessels to constrict and reducing blood flow slows down recovery therefore causing a delay in muscle regeneration.

So don't ice if not necessary, if absolutely necessary, be very sure of how long you need to ice. Never ice more than necessary. So most of the time either rest, stay calm and allow healing to take place which may be few days to a week or 2, or apply heat for minor aches or ailments as heat improves blood supply thus nourishing surrounding structures better.

Thanks. Hope this helps to change our initial reaction to common light to moderate injuries

17/05/2024

Thank you Malaysia Book of Records for recognizing our high altitude Physiotherapy clinic established in the heart of the Himalayas. Highest physiotherapy clinic to date in terms of altitude from sea level, this facility has contributed to healthcare in hard to reach areas allowing for better support towards mountaineers and villages

07/11/2023

Playing with some joints up in the mountains with . Ensuring the best form before approaching the summit.

17/09/2023

Build resilient muscles. One that has the capability of maintaining and supporting a healthy body. A body healthy enough to also tolerate 'bad posture' from time to time.. don't just focus on posture. Our body can't hold something our muscles can't support.. Perspective is important.. Perspective is the deciding factor.

28/06/2023

Is manipulation/adjustment/'cracking' your back or joints POTENTIALLY beneficial? Yes!

BUT

Can my therapy still be beneficial and helpful if my physiotherapist/chiropractor/osteopath don't 'crack' me up where I believe he or she should 'crack' me?

Yes! Many studies have proven! Keeping your short and long term goals in mind, the cracking sound you hear during manipulation is actually not an indication of how you will feel after your therapy session. It does not in anyway mean got sound means good, no cracking done means bad, means the therapist is not skilled or lousy. No.

Manipulation of a joint should be a part of a series of therapeutic techniques done by a practitioner to ensure holistic recovery and rehabilitation. Manipulation is in itself beneficial BUT never meant to be the sole therapeutic technique practiced.

I've never been obsessed with cracking people up, my clientele don't depend on it and don't crave for it. Past studies listed here have shown the cracking sound you hear during your adjustment isn't even necessary for therapeutic benefits to be achieved. A less impressive and gentler mobilisation technique works just as well and in certain aspects actually benefit you more. Some practitioners heavily rely on cracking to provide that immediate but short-lived relieve without focusing on mobilising and therapeutic exercise.

So in conclusion, don't go on cracking for long term as there's a chance you may suffer from 'over-cracking disorders'. Some practitioners overdo manipulation and adjustment because it looks good, impressive, it looks good on the screen, looks good for marketing and sales.

27/05/2023

Why do I appear more breathless compared to others??? How do I continue to improve so that I can effortlessly keep up??? I feel so tired doing something others seem to have no issue with..

But looks like keeping up with our friends is only one of many benefits of increasing your overall levels of cardiovascular fitness. Other benefits includes:

increased lifespan
better quality of life
reduced stroke risk
improved mood
better sleep

Turns out improving fitness can be a number game. 3 concepts I'd like to introduce for now

HIIT (high intensity interval training)

Vo2 max (VO2 max measures how much oxygen you breathe in while exercising as hard as you can. The more oxygen you inhale, the more energy your body can use. Higher VO2 max usually means better physical fitness)

Maximum Heart Rate (general formula to calculating your maximum heart rate is to subtract your age with 220 and you get the maximum amount of heart beats per minute that should be suitable for you)

So how do all these come together to help you hike tirelessly?

You can train your Vo2 max most efficiently by working at a high intensity(HIIT). Training at around 90 to 95 percent of your maximum heart rate. 220 minus 40 years of age would give you 180 beats as a maximum for example. 90% of 180 is 162. So for a 40 year old, you improve by targeting a heart rate of 162 and slightly more.

Working near your max heart rate helps strengthen the muscles in your heart and increase the volume of blood it can pump with each beat.

Some sample workouts I do to push my boundaries

1) High Intensity Interval Training up the hills. Run up heritage trail to middle station as fast as I can and walk down. It can also be run up as fast as you can for 5 minutes or 6 minutes depending on current fitness level then walk down.

2) slightly easier would be to run up the flight of steps at lorong chuan and walking down making sure I keep track of my heart rate and I achieve that 90%.

So how does this routine help?

Muscular adaptation to fatigue and improving oxgen uptake efficiency.

Keeping the length of this post in mind, I will paint a bigger picture in the near future. Do seek for assistance from a healthcare professional should more guidance specific to your condition be necessary as there can be variations and exceptions.

Dr. Terrence
Your physio osteo friend

12/05/2023

GOING DOWNHILL REGULARLY WILL HURT YOUR JOINTS AND ACCELERATE DEGENERATION!

Not reallyyy.. no if done responsibly with adequate knowledge. Please appreciate and value the downhill portion of your hike. Having started my own training going up hills and mountains in recent years, encountering fellow hikers and mountaineers, I can't help but realise the stigma regarding going downhill. Popular misconceptions include impact from going downhill will cause damage to joints.

Going downhill can really improve muscle strength and improve stability. And yes ofcourse it's true that it can also cause injuries if our muscles and joints are not ready for the additional stress. So how do we reap the benefits of going downhill and minimise the disadvantages? How is going downhill good? Okay brief and simple answer...

Mainly 2 types of muscle contraction during hiking, 2 terms called CONCENTRIC CONTRACTION and ECCENTRIC CONTRACTION. Walking downhill is ECCENTRIC CONTRACTION. Means the muscles on the front of your thigh (quadriceps) contract eccentrically, which means they’re working as the fibers lengthen. One very important component for hikers, built-in natural suspension for joints just like your car.

And guess between concentric contraction and eccentric contraction, which would generate more force??? Yes, eccentric contraction! Eccentric contraction generate more force, place more load on tissues muscles and joints. So how does this help??? Why more load and stress good?

Wolff’s Law states that tissues respond and adapt to forces placed on them, so by walking downhill, which increases the forces placed on joints, muscles, tendons, ligaments and bone, you are forcing them to respond by remodeling and becoming stronger. Same reason why if we don't exercise for a prolong period of time we get weaker.

Ofcourse going downhill will still hurt if our joints are not prepared for it. We will feel the stress and pain or discomfort. There's more angular gravitational force, ACL needs to work hard, muscles around the knee joint needs to work hard, shearing forces on meniscus our knee shock absorber might irritate the joint further, so many issues to consider. But no don't try to stabilise and secure the joint further using knee guards, wrong approach.

So what approach?

1) Start slowly
If you are not in shape or not used to walking downhill, start with flat walking, then move to slope walking upslope downslope as oppose to uphill downhill. Proceed to walking downhill slowly and limiting the distance. Then, gradually increase the speed and duration to avoid tissue overload and damage.

2)Strengthen to secure and stabilise
The stronger your muscles are, the more force or workload they can absorb, so your joints don't feel like they are beaten to death.
Bodyweight exercises to strengthen the back, knee, and pelvic and ankle stabilising muscles like the calf is a great way to improve your condition for downhill walking. So ya hiking is not something that can be done without other gym work. Do other stuff also, make life more interesting.

3) Stretch regularly
Please remember to stretch regularly, you can't be strengthening all the time without paying attention to the quality of the range of movement, check and monitor the range of hip, ankle and knee movement. Make sure muscles are soft and comfortable. Stretch whenever you can.

4) Variety helps
Hike up hike down, slow jogs, HIIT, weight training and stretches. They complement each other.. meaning jogs, HIIT, weight training and stretches does actually play a role in making hiking beneficial..

Enjoy!

Terrence
Your neighbourhood osteopath

Prime Osteo

23/03/2025

02/03/2025

01/01/2025

24/12/2024

20/06/2024

17/05/2024

07/11/2023

17/09/2023

28/06/2023

27/05/2023

12/05/2023

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Monday	08:00 - 16:00
Tuesday	08:00 - 16:00
Wednesday	08:00 - 16:00
Thursday	08:00 - 16:00
Friday	08:00 - 16:00