PhysioSports

11/05/2023

If you have sciatica, you may be experiencing symptoms down your leg such as:
🔻Shooting pain
🔻Burning sensation
🔻Pins & needles
🔻Numbness
🔻Leg weakness

Here are some exercise ideas that can help! (all exercises assume left sided symptoms)

1️⃣Nerve mobilization aka nerve sliders
This will increase blood flow to the nerve, supplying the nerve with nutrients to help it recover ✨
Begin with a gentle mobilization, lay on your back and straighten your leg till you feel a gentle stretch. When you start, your knee may still be bent and that's ok. Do not force the straightening.
When you feel better, you may add some head movement to further mobilize the nerve
10-12 reps, 1-2 sets a day

2️⃣Knee rolls
This is a simple back opener exercise to reduce the stress on the nerve root ✨
Bend your knees and bring them down towards the opposite side of pain.
10 secs, 5-10 reps, 1-2 sets a day

3️⃣Piriformis stretch
This is a good hip opener, to reduce pressure on the nerve ✨
Begin with a gentler movement if the pain is a really acute. Lay on your back, bring your foot up to the opposite knee (looking like a figure 4), gently push your knee away
When you feel better, pull the opposite leg up to towards your chest to feel a deeper stretch in your left buttock/hip
10 secs, 5-10 reps, 1-2 sets a day

4️⃣Bridging
This is a simple movement to activate muscles and begin hip strengthening ✨
Start with 2 legs, lift your hips up
10 secs, 5-10 reps, 1-2 sets a day
When you feel better or stronger, switch to single leg bridging, do it as a movement of 10-12 reps before adding the 10 sec hold

5️⃣ Clam shell
This is another simple exercise to activate muscles and strengthen the hip rotators and stabilizers ✨
Lie on your side, keep feet together, lift top knee up
Add a resistance band around the thighs when it gets easy
10 secs, 5-10 reps, 1-2 sets a day

For sciatica, there is no single specific "best" exercise but to keep moving is key and starting with simple exercises have been proven to help with the symptoms.

Check in with our physiotherapists for more advice. 😊 Send us a DM or contact us at 82182905 / 62620970!📱

20/04/2023

Dear all, as this blessed month comes to an end, our clinic will be closed tomorrow to Monday, 21st to 24th April. We will be back on Tuesday, 25th April insyaAllah. We wish all Muslims a blessed Eid Mubarak or Selamat Hari Raya Puasa! 🕌🤲
Enjoy your kueh-kueh and ketupat, but in moderation please! 😜

04/03/2023

Another one of those growing pains commonly seen in children is Sever’s Disease, in which the growth plate in the heel bone is the one that is affected. 🦶🏼

This is mainly seen during growth spurts, as bones, muscles, tendons and other structures are all changing rapidly but not all at the same rate. Bones often grow faster than muscles so the calf muscles and Achilles tendon may become relatively “shortened” or tight in comparison to the shin bone during a child’s physical development. 🦴

The calf muscles and Achilles tendon will pull on the heel bone with every step, run, or jump, stressing the growth plate. Just like Osgood-Schlatter Disease (OSD), repeated activities will stress the growth plate, causing it to be irritated and inflamed. 💢

You may notice:
🔺Your child limping, especially after running
🔺Tenderness and swelling at heel
🔺Your child’s heels lift up early during walking due to calf tightness
🔺Your child complaining of foot discomfort or stiffness after sleep
🔺Reluctance to continue playing sport or running around

Also similar to OSD, Sever’s Disease will improve and the pain will settle once the bones fuse together. This may take time however and symptoms may persist, so here are some ways to help manage the pain:
🔹Reduce painful activities
🔹Heel pads to absorb impact and reduce stress on the heel
🔹Change footwear to better suit your child’s feet
🔹Icing or NSAIDs
🔹Stretching exercises


How can physiotherapy help?
✅Proper assessment & diagnosis
✅Modalities to manage pain & swelling
✅Advice on appropriate exercises e.g. calf stretching
✅Advice on appropriate load management & monitoring

Check in with our physiotherapists for more advice. 😊 Send us a DM or contact us at 82182905 / 62620970!📱

Sources:
📝1. Sever’s Disease. (n.d.). OrthoInfo. Retrieved February 6, 2023, from https://orthoinfo.aaos.org/en/diseases--conditions/severs-disease/
📝2. Sever’s Disease | Boston Children’s Hospital. (n.d.). https://www.childrenshospital.org/conditions/severs-disease
📝3. Brukner, P. (2023). Peter Brukner ,Karim Khan’sClinical Sports Medicine Third Revised Edition (Sports Medicine Series) [Hardcover](2010) (3 edition). McGraw-Hill Book Company Australia.

09/02/2023

Does your child complain of knee pain? Or do you notice your child limping after sports or play time? You may have heard the term ‘growing pains’ before but what exactly is it and what causes it? 🤔

One of the most common causes of knee pain in growing children and adolescents is called Osgood-Schlatter Disease (OSD). It is a condition that causes inflammation of the tibial tuberosity, which is located below the kneecap at the topmost portion of the shin bone. 🦵🏼

Children are not skeletally mature and hence their bones consist of a special area where the bone is still growing. This is known as growth plates, and are made of cartilage which later hardens into solid bone as they mature.

Whenever we bend and straighten the knee, the quadriceps muscle (front of thigh) pulls on the kneecap and patellar tendon, which then pulls on the tibial tuberosity. With too much activity or a sudden increase in activities, the repeated stress to the tibial tuberosity can irritate the growth plate.

This results in:
🔺Pain & swelling
🔺Tenderness to touch
🔺Reluctance to continue playing sport or running around

Activities that make it worse:
🚫Running
🚫Jumping
🚫Going uphill or stairs
🚫Kneeling
🚫Squatting
🚫Sports

Not to worry as the condition will improve and the pain will settle once the bones fuse together. This may take time however and symptoms may persist, so your child may require some adjustments till then.

🔹Reduce painful activities, cease sports if that is what your child prefers
🔹Icing or NSAIDs
🔹Offload the patellar tendon


How can physiotherapy help?
✅Proper assessment & diagnosis
✅Modalities to manage pain & swelling
✅Sports taping to offload tendon
✅Advice on appropriate load management & monitoring
✅Gentle exercises will be shown as appropriate for e.g. quads stretching & strengthening

Check in with our physiotherapists for more advice. 😊 Send us a DM or contact us at 82182905 / 62620970!📱

References:
📝1. Osgood-Schlatter Disease. Osgood-Schlatter Disease | Johns Hopkins Medicine. (2022, January 7). Retrieved February 6, 2023, from https://www.hopkinsmedicine.org/health/conditions-and-diseases/osgoodschlatter-disease
📝2. Disease (knee pain) - orthoinfo - aaos. OrthoInfo. (n.d.). Retrieved February 6, 2023, from https://orthoinfo.aaos.org/en/diseases--conditions/osgood-schlatter-disease-knee-pain/
📝3. Woon, C., MD, Team, O., & Dold, A. (n.d.). Osgood Schlatter’s Disease (Tibial Tubercle Apophysitis) - Knee & Sports - Orthobullets. https://www.orthobullets.com/knee-and-sports/3029/osgood-schlatters-disease-tibial-tubercle-apophysitis
📝4. Brukner, P. (2023). Peter Brukner ,Karim Khan’sClinical Sports Medicine Third Revised Edition (Sports Medicine Series) [Hardcover](2010) (3 edition). McGraw-Hill Book Company Australia.

-schlatter

21/01/2023

Thank you all for your trust and support in PhysioSports.🙌🏻 We are happy to serve and look forward to continue serving you. Here's wishing you a prosperous and Happy Lunar New Year! 🥳🎉🎊

24/11/2022

Not sure about attending the Manual to Great Therapy MasterClass? 🤔

Here is some of the fantastic feedback from both clinicians and clinic owners, outlining why both new and recently graduated, experienced and post-graduate trained therapists should attend this course! 🌟

The Manual to Great Therapy
4th & 5th Feb 2023
9am to 6pm
PhysioSports Clinic

Ticket price currently remains at S$1,350. Contact us at enquiries@physiosportssg.com to reserve your seats now.🤙

What are you waiting for? Hurry! 😊

Here is some of the fantastic feedback from both clinicians and clinic owners, outlining why both new and recently graduated, experienced and post-graduate t...

17/11/2022

Good news everybody!!

Due to popular demand, we are extending the Early Bird offer of our upcoming MasterClass. Join us for 2 full days of learning on the 4th & 5th Feb 2023 (9am-6pm) @ PhysioSports clinic.

Ticket price currently remains at S$1,350. Contact us at enquiries@physiosportssg.com to reserve your seats now.

What are you waiting for? Hurry! 😊

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Calling all physiotherapists who are keen to learn how to utilize evidence-backed manual therapy in current times...📣

PhysioSports is proud to be hosting The Manual to Great Therapy workshop with James Schomburgk and Kieran Richardson next February!

Why should you attend?🌟

✅You will learn and understand how manual therapy works, replacing old narratives about "putting things back into place, stretching scar tissue etc" which will improve the therapists' acceptance of manual therapy.

✅There is so much pressure from the wider community that manual therapy is a low value tool, but James and Kieran's experiences echo that it is one of the highest value tools to get immediate results and get the client to follow your care as they feel better!

✅Whilst you are doing manual therapy and making them feel better is when you can deliver positive messages to your client. You can use this as a tool to get these messages through as people want this and expect this.

✅People see soft tissue treatment and mobilisation as treatment. When you are just talking to them people think "this is good, but when are you actually going to treat me? When are you actually going to do the treatment?"

✅We want to teach you why one physio does one technique, but another physio does the same technique and gets a completely different result? We will teach you how to optimise your handling, the importance of the science behind mobilisation! (Yes, it actually exists). If you know the science of choosing the best technique, and we show you and you apply this practically and you can see the benefits, what would this do for your practice?

Visit our clinic website (https://www.physiosportssg.com/events1) or https://globalspecialistphysio.com/manualtherapy for more information.

17/10/2022

Have you been thinking of consulting a physiotherapist but are hesitating because you don't know what to expect from the consultation? Here is a short video for you!

Firstly, we will ask you many questions to find out more about your injury or condition, such as the history and your current symptoms. 📋
Next, we will test the relevant muscles and joints. 🦵🏼
If needed, we may select functional tests to look at your movement mechanics, which can help us identify possible contributing factors of your symptoms. 🚶

We will communicate with you on our findings and discuss the treatment plan. Treatment will be individualized and target the affected structures. This may include soft tissue or joint mobilizations, use of modalities such as current or shockwave therapy, followed by a set of individualized exercises. Lastly we will re-assess. ✅

Feel free to ask us any questions or raise any concerns at any point of time. 😌 Do contact us at 62620970 / 82182905 to make an appointment! 🤙

05/08/2022

Feeling pain around your shoulder when you're on holiday?🧳 Or maybe you have heard this from your older relatives or parents? This is actually a common story that physiotherapists may hear from their patients.

The reason behind a shoulder strain during holiday is likely due to:
🔺Sudden lifting or pulling of heavier loads, which your joint and muscles are not used to
🔺Overuse of muscles due to repeatedly carrying or lifting overhead e.g. putting away cabin bags

You may feel:
🔹Pain or weakness lifting your arm up
🔹Pain lying on the affected side
🔹Some warmth or swelling around the front of your shoulder

If you don't have access to physiotherapists for example when you're on holiday, here are some tips to help you manage and hopefully allow you to still enjoy your trip!

(All demonstrations assume right sided pain)

✔️Isometric exercises are known to reduce pain by reducing the pain signals in the brain.🧠 Grab a towel, stand tall, keep your elbow bent at 90 degs, & push the towel into the wall enough to keep it from sliding off (you do not need 100% of your strength). Hold each position for 10 secs, repeat 8-10 times. Do not hike or round your shoulders.
1️⃣ Shoulder flexion (forwards)
2️⃣ Shoulder abduction + external rotation (outwards)
3️⃣ Shoulder internal rotation (inwards)
4️⃣ Shoulder extension (backwards)

✔️Shoulder blades retraction exercise to aid in stabilizing the shoulder joint.
✔️Apply an ice pack or cold compress to the pain area for 15-20 mins, 2-3x/day, for the first few days of pain. 🧊

Check in with your physiotherapist once you return from your trip to learn what else you may need to do for your pain. 😊

DM or contact us at 62620970 / 82182905 for more information!

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