Steps In Physio

26/04/2026

🦶 ANKLE PAIN? KNOW THE TYPES & GET RELIEF!

🔍 Common Types of Ankle Pain

• Sprain – Ligament injury due to twisting
• Strain – Muscle or tendon overuse
• Tendonitis – Inflammation from repetitive stress
• Arthritis – Joint wear & tear causing stiffness
• Plantar Fascia-related pain – Heel & arch discomfort
• Fracture – Severe injury needing urgent care

💪 Physiotherapy Management

✅ Pain relief techniques (Ultrasound, TENS)
✅ Manual therapy & joint mobilisation
✅ Strengthening exercises
✅ Balance & proprioception training
✅ Stretching tight muscles
✅ Gait & posture correction
✅ Taping / ankle support guidance

⚠️ Don’t Ignore These Signs

• Persistent swelling
• Difficulty walking
• Instability or “giving way”
• Sharp or worsening pain

🌟 Move Better, Live Pain-Free!

📞 If you’re suffering from foot or ankle pain, contact us:

Menaga Sivaneswaran
Physiotherapist

STEPS IN PHYSIO
📍 11, Jalan Perpaduan Indah 5,
Taman Perpaduan Indah Tambun,
31400 Ipoh, Perak

📱 014-348 5214

25/04/2026

🚫 NO “W” SITTING IN CHILDREN

🔍 What is W Sitting?

A sitting position where a child sits on the floor with:

* Knees bent inward
* Legs turned out to the sides
* Feet placed behind them forming a “W” shape

⚠️ Why is W Sitting NOT recommended?

1. Poor Posture Development

* Encourages slouched posture
* Reduces core muscle activation

2. Weak Core Muscles

* Child relies on joint stability instead of muscle strength
* Delays balance and coordination development

3. Hip & Knee Stress

* Increases strain on hips, knees, and ankles
* May affect joint alignment over time

4. Delayed Motor Skills

* Limits trunk rotation and weight shifting
* Affects crawling, reaching, and crossing midline

5. Risk in Children with Hypermobility

* More common in children with ligament laxity
* Can worsen joint instability

✅ Better Sitting Alternatives

Encourage these positions:

* Cross-legged (criss-cross sitting)
* Long sitting (legs straight forward)
* Side sitting
* Kneeling or half-kneeling

👨‍👩‍👧 Tips for Parents

* Gently correct the position every time
* Use verbal cues: “Legs in front”
* Make it fun with games and activities
* Strengthen core through play (reaching, climbing, balance tasks)

🧠 When to Seek Help?

Consult a physiotherapist if:

* Child always prefers W sitting
* Poor balance or coordination
* Delayed motor milestones

Menaga Sivaneswaran
Physiotherapist
Steps In Physio
11,11a,13a Jalan Perpaduan Indah 5,
Taman Perpaduan Indah Tambun
31400 Ipoh Perak.
014-348 5214

25/04/2026

21/04/2026

Why Fall Prevention Exercises Are Important

1. Reduce Risk of Falls and Injuries
Regular balance and strength training significantly lowers the chances of falls, which are a leading cause of fractures, hospitalizations, and long-term disability in older adults.

2. Improve Balance and Coordination
Exercises help the body react faster to slips or uneven surfaces, improving stability during daily activities like walking, turning, or climbing stairs.

3. Increase Muscle Strength
Stronger leg and core muscles provide better support and control, making movements safer and more confident.

4. Maintain Independence
Preventing falls means seniors can continue performing daily tasks—walking, bathing, dressing—without relying heavily on others.

5. Boost Confidence & Reduce Fear of Falling
Fear of falling often leads to reduced activity, which actually weakens the body further. Exercise builds confidence and encourages an active lifestyle.

6. Enhance Mobility and Flexibility
Better joint movement and flexibility allow smoother, safer movements and reduce stiffness.

7. Improve Overall Health
Regular physical activity supports heart health, circulation, posture, and even mental well-being.