Ayas Fitness and Massage Therapy

13/02/2026

Hmmmmmmm! Do you know the size of your body can actually contributes to that knee pain? Kindly send us a dm for consultation.

02/02/2026

30/01/2026

Treat your own BACK!

29/01/2026

This is exactly what you experience when your physio wants to show you that you have no problem with your back.

24/01/2026

One of the ENVIRONMENTAL FACTORS that contributes to our postural habits. The chairs available rarely give adequate support to the low back and unless a conscious effort is made to sit correctly.

Feel free to consult physioayas for your pain management.

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21/01/2026

What is the spinal cord?
The spinal cord is a long, cylindrical bundle of nerve tissue that runs from the base of the brain (medulla oblongata) down through the vertebral canal of the spine. In adults, it usually ends around the L1–L2 vertebral level.

Main functions of the spinal cord
1. Motor control
Carries commands from the brain to muscles
Controls voluntary movements like walking, lifting, and grasping
2. Sensory transmission
Sends sensory information (pain, touch, temperature, vibration, position sense) from the body to the brain
3. Reflex actions
Produces fast, automatic responses (reflexes) without needing brain involvement
Example: pulling your hand away from a hot object
4. Autonomic regulation
Helps control involuntary functions such as:
Blood pressure
Bladder and bowel function
Sexual function

18/01/2026

Achilles tendon pain is usually caused by overuse and repetitive strain, common in runners or those starting new intense activities, but also by sudden injury, tight calf muscles, poor footwear, or underlying health conditions, leading to inflammation (tendinitis) or tears, often felt as stiffness and pain near the heel, worsening with activity. 

Common Causes

Overuse/Repetitive Strain: Sudden increase in exercise intensity, duration, or frequency, especially in sports with jumping (basketball) or running.

Improper Footwear: Worn-out, non-supportive, or ill-fitting shoes, or wearing high heels too often.

Tight Calf Muscles: Inflexible calves put extra stress on the tendon.

Poor Warm-ups: Not preparing muscles and tendons for activity.

Hard Surfaces: Running or jumping on hard or uneven ground.

Sudden Injury: A direct blow or unexpected downward movement. 

Risk Factors

Body Mechanics: Flat feet, high arches, or feet that turn in/out too much.

Health Conditions: Diabetes, rheumatoid arthritis, being overweight.

Lifestyle: Smoking, prolonged standing, sedentary behavior.

Medications: Certain antibiotics (fluoroquinolones).

Age/Hormones: Middle-aged adults, or women experiencing menopause (due to estrogen drop affecting collagen). 

Symptoms

Pain and stiffness in the back of the leg/heel, worse after activity or upon waking.

Swelling or thickening of the tendon.

Pain that worsens with physical activity.

Limited range of motion when flexing the foot.

A sudden "pop" and intense pain could signal a tear (rupture). 

18/01/2026

Know about your lower limb muscles

15/01/2026

To all our women at there!

12/01/2026

The human knee is the body's largest and one of its most critical joints for mobility and weight-bearing, allowing essential movements like walking, running, and jumping. It connects the thigh bone to the lower leg bones and is a complex structure of bones, cartilage, ligaments, and muscles that work in unison. 

Key Functions of the Human Knee

The importance of the knee is reflected in its diverse roles in daily life:

Movement: The knee primarily functions as a modified hinge joint, allowing the leg to bend (flexion) and straighten (extension). This range of motion is crucial for almost any activity involving the legs, including sitting down and standing up, climbing stairs, cycling, and swimming.

Weight-Bearing: The knee is a primary weight-bearing joint, supporting the body's weight during both static positions (standing) and dynamic activities (running, jumping). The forces on the knee can be several times the body's weight during high-impact activities.

Shock Absorption: The menisci (crescent-shaped cartilage discs) and articular cartilage in the knee act as essential shock absorbers, cushioning the impact between the femur and tibia and protecting the bones from damage.

Stability and Balance: Ligaments (such as the ACL, PCL, MCL, and LCL) provide crucial stability by connecting bones and preventing excessive side-to-side or front-to-back movements. Muscles surrounding the joint, like the quadriceps and hamstrings, also offer dynamic stabilization and help maintain balance.

Force Transmission and Leverage: The patella (kneecap) acts as a fulcrum, increasing the leverage and efficiency of the quadriceps muscles, which improves force transfer and allows for powerful movements like extending the leg.