Phoenix Rehab

09/03/2026

https://youtu.be/g16OVtnlIcQ

You jammed your finger. The tip droops. You can't lift it.
Most people wait — and that waiting is exactly what turns a
simple injury into a surgery problem.

In this video, I break down everything you need to know
about mallet finger — what it is, the difference between a
tendon injury and a bony fracture, when surgery becomes
necessary, and what correct treatment actually looks like.

If you or someone you know has this injury, watch this
before you do anything else.

────────────────────────────────────
🕐 TIMESTAMPS
────────────────────────────────────
0:00 – Hook
0:30 – What is mallet finger?
1:45 – Two types: tendon vs bony mallet
3:30 – When surgery is required
5:30 – How occupational therapy treats it
7:30 – Splinting mistakes to avoid
9:00 – When to see a hand therapist
10:00 – Closing + next steps

────────────────────────────────────
📌 KEY POINTS COVERED
────────────────────────────────────
✔ What causes mallet finger
✔ Soft tissue vs bony avulsion — what the difference means for you
✔ The 6 to 8 week treatment window and why it matters
✔ Why a custom splint outperforms a drugstore splint
✔ The one rule that resets your entire recovery if broken
✔ Surgical risks and what post-op rehab looks like
✔ When children need specialist attention

────────────────────────────────────
🏥 BOOK AN ASSESSMENT
────────────────────────────────────
Dealing with this injury right now? Our hand therapy team
at Phoenix Rehab can assess, splint, and guide your full
recovery.

👉 Book here: https://phoenixrehabgroup.com/book-an-appointment/
📍 ORCHARD / TAMPINES / SERANGOON / Tanjong Pagar (1st July 2026)
📞 8800 1830

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🔔 MORE FROM PHOENIX REHAB
────────────────────────────────────
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hand therapy, occupational therapy, and injury recovery —
explained clearly by senior clinicians.

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────────────────────────────────────
⚠️ DISCLAIMER
────────────────────────────────────
This video is for educational purposes only and does not
constitute medical advice. Please consult a qualified
healthcare professional for assessment and treatment of
your specific condition.

You jammed your finger. The tip droops. You can't lift it. Most people wait — and that waiting is exactly what turns a simple injury into a surgery problem.I...

27/02/2026

Achilles tendon rupture is a serious injury — but surgery alone does not determine your outcome.

Whether you choose surgical repair or conservative treatment, your long-term recovery depends on structured rehabilitation, progressive loading, and meeting objective strength and functional criteria before returning to sport.

In this video, we cover:

• What happens during an Achilles rupture
• Surgery vs non-surgical treatment
• The biggest rehab mistakes
• When you can safely start running
• Strength and return-to-sport criteria
• Why pain reduction is only Stage 1 of recovery

At Phoenix Rehab Physio & Hand, we use a structured, criteria-based recovery approach. We don’t progress based on time alone — we progress based on readiness.

If you’re unsure where you stand in your recovery, get assessed properly.

Graduate — don’t just discharge.

📍 Singapore
📲 WhatsApp us for assessment
🌐 phoenixrehabgroup.com

27/02/2026

Achilles Tendon Repair Surgery Doesn’t Guarantee Success

Achilles tendon rupture is a serious injury — but surgery alone does not determine your outcome.

Whether you choose surgical repair or conservative treatment, your long-term recovery depends on structured rehabilitation, progressive loading, and meeting objective strength and functional criteria before returning to sport.

In this video, we cover:

• What happens during an Achilles rupture
• Surgery vs non-surgical treatment
• The biggest rehab mistakes
• When you can safely start running
• Strength and return-to-sport criteria
• Why pain reduction is only Stage 1 of recovery

At Phoenix Rehab Physio & Hand, we use a structured, criteria-based recovery approach. We don’t progress based on time alone — we progress based on readiness.

If you’re unsure where you stand in your recovery, get assessed properly.

Graduate — don’t just discharge.

📍 Singapore
📲 WhatsApp us for assessment
🌐 phoenixrehabgroup.com

https://youtu.be/DMuLC5UFLFE

Achilles tendon rupture is a serious injury — but surgery alone does not determine your outcome.Whether you choose surgical repair or conservative treatment,...

23/02/2026

If your Achilles tendon is injured and you keep stretching it to “loosen it”… you might be slowing your recovery.

In this video, I break down what to do for mild to moderate Achilles tendon injuries (tendon pain/tendinopathy/strain), and when you should get assessed urgently.

In this video you’ll learn:
1) Key warning signs (when it could be more serious)
2) A simple self-check (single-leg heel raise)
3) Why aggressive stretching can flare the tendon

What physio focuses on instead:
1) load management + calf strengthening
2) A clear progression to build strength and return to running safely
3) The 24-hour rule (how to know if you did too much)

⚠️ If you felt a sudden pop, can’t push off, or can’t do a heel raise, get assessed ASAP.

📍If you’re in Singapore and want a proper Achilles assessment + rehab plan, reach out to Phoenix Rehab Physio & Hand.

(Educational only. Not medical advice.)

20/02/2026

Two days before CNY, I misstepped and lunged awkwardly… and strained my right Achilles tendon. 😅 Now I’m limping around and it’s a good reminder: if you’re deconditioned, small mistakes can turn into injuries fast.

In this video, I share:
- What happened (and what it felt like)
- Why conditioning matters more than we think
- My simple self-care game plan for the next few days
- When I’ll stop self-managing and see a physio (my 7–10 day rule)

Important: If your pain is worsening, you can’t walk properly, there’s a sudden “pop,” major swelling/bruising, or you can’t push off / go on tiptoe, please get assessed early.

If you’re dealing with heel/Achilles pain and want guidance, drop a comment with what you’re feeling and how long it has been going on.

Wishing you a blessed CNY season, and stay safe moving around! 🧧

20/02/2026

Slipped disc (disc bulge) pain is scary, but most cases improve with the right plan.

Try this 48-hour approach:
1) keep moving
2) avoid long sitting + bending
3) find positions that reduce leg pain.

Red flags: worsening weakness, groin numbness, bladder/bowel changes = urgent review.

DM us if you want help

19/02/2026

Limping Into CNY2026: How I Strained My Achilles Tendon

Two days before CNY, I misstepped and lunged awkwardly… and strained my right Achilles tendon. 😅 Now I’m limping around and it’s a good reminder: if you’re deconditioned, small mistakes can turn into injuries fast.

In this video, I share:
- What happened (and what it felt like)
- Why conditioning matters more than we think
- My simple self-care game plan for the next few days
- When I’ll stop self-managing and see a physio (my 7–10 day rule)

Important: If your pain is worsening, you can’t walk properly, there’s a sudden “pop,” major swelling/bruising, or you can’t push off / go on tiptoe, please get assessed early.

If you’re dealing with heel/Achilles pain and want guidance, drop a comment with what you’re feeling and how long it has been going on.

Wishing you a blessed CNY season, and stay safe moving around! 🧧

16/02/2026

Gong Xi Fa Cai! 🧧🍊

Quick reminder for CNY visiting: if you’re sitting long hours, your back/knees will hate you.

Every 30–45 min:
✅ stand up
✅ 10 calf raises
✅ 5 squats
✅ keep moving

Save this for Day 1 and send it to your family group chat.

Education only, not medical advice.

10/02/2026

Knee ACL Rehab: 3 Phases to Walk, Run, Jump & Sports Again

ACL surgery is step 1. Rehab is what decides whether your knee comes back strong.

In this video, I break down ACL knee rehab into a simple roadmap: WALK → RUN → SPORT, so you know what to focus on in each phase, what milestones matter, and what mistakes slow recovery.

You’ll learn:

Phase 1: reduce swelling, regain range, rebuild basic control

Phase 2: strength + single-leg control (the real foundation)

Phase 3: running progressions, jumping, cutting, return-to-sport prep

The key signs you’re ready to level up (and signs you’re not)

Important: Rehab timelines vary. Your surgeon’s protocol and your physio’s guidance come first. This video is educational and not remember-you-specific medical advice.

📍If you’re in Singapore and want a proper ACL rehab plan and return-to-sport progression, reach out to Phoenix Rehab Physio & Hand.

09/02/2026

I’m a Hand OT Dad: I Got De Quervain's Tendinitis

Thumb-side wrist pain from lifting your kid, opening jars, or scrolling?

I’m sharing this as a Hand Occupational Therapist (Hand OT) AND as a dad who personally got De Quervain’s. In this video, I break down what I would do at home if it’s mild, and when I’d stop DIY and see a professional.

✅ WHAT DE QUERVAIN’S USUALLY FEELS LIKE
- Pain at the thumb-side of the wrist
- Worse with gripping, lifting (especially baby-carry), wringing, scrolling
- Sometimes swelling or a “catching” feeling

✅ MY HOME PLAN (MILD CASES)
1) Modify triggers (reduce repeated thumb gripping + wrist bending)
2) Use a THUMB SPICA brace (not just a wrist brace)
3) Settle irritation (ice can help if it reduces pain)
4) Gentle, pain-free movement (avoid aggressive stretching)

✅ WHEN I’D SEE A HAND THERAPIST / HAND SURGEON
- Not improving after 7–14 days
- Keeps flaring when the brace comes off
- Worsening swelling, weak grip, or night pain
- Numbness/tingling (may be something else)

If you’re in Singapore and want help, Phoenix Rehab offers hand therapy assessment + a clear plan to get you better.

⚠️ Note: This video is general education and not personal medical advice. If symptoms are severe, rapidly worsening, or you’re unsure, get assessed.

05/02/2026

https://youtu.be/v-Ni3M97_As

Tennis elbow (outer elbow pain / lateral epicondylitis) is not only a tennis problem. It often comes from repeated gripping and wrist work (mouse, lifting, carrying kids/groceries, gym, pickleball/badminton/tennis) plus sudden spikes in load.

The 3 home exercises

1) Wrist extensor isometrics (holds)
2) Forearm supination strengthening (turn palm up)
3) Gentle extensor stretch (fist + wrist flexion)

The key rule

Keep exercise pain less than 3/10 during and after.
If pain jumps and stays elevated the next day, reduce load (lighter, shorter, fewer sets).

Biggest mistake I see

People skip the gradual strengthening phase and return straight to full play/work. That is why the pain keeps coming back.

Medical note: This is general education, not personal medical advice. If you had a recent fall/trauma, significant swelling/bruising, numbness/tingling, major weakness, or worsening night pain, get checked promptly.

https://youtu.be/v-Ni3M97_As

Tennis elbow (outer elbow pain / lateral epicondylitis) is not only a tennis problem. It often comes from repeated gripping and wrist work (mouse, lifting, c...

02/02/2026

TENNIS ELBOW

Outer elbow pain when you grip, lift, carry, or pull? That “tennis elbow” feeling is usually a grip overload problem, not a tennis problem.

In this video, I’ll show you a simple 3-step plan to calm it down and rebuild it:

1) Reduce flare triggers (without total rest)
2) Load it the right way (isometrics + slow strength work)
3) Fix the cause (volume spikes, death-grip, technique, setup)

Quick signs it’s likely tennis elbow (lateral epicondylitis):

1) Pain on the outside of the elbow
2) Worse with gripping, lifting, twisting, or pulling
3) Feels better with rest… then flares when you return to normal

Pain rule: stay active, but keep pain 3/10 or less during rehab work.

When to get assessed: numbness/tingling, sudden severe pain after injury, worsening weakness, or no improvement after 3–4 weeks.

If you’re in Singapore and want help, reach out to Phoenix Rehab Physio & Hand.

Comment ELBOW and tell me your trigger: gym / badminton / mouse / carrying.

(General education only, not a medical diagnosis.)