Phoenix Rehab

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.)

29/01/2026

Does traction actually help a pinched nerve or sciatica, or can it make things worse?

In this video I break down when computerized traction can be useful, who it’s for, who should avoid it, and why traction is a tool (not the full treatment plan).

✅ In this video:
- What traction is meant to do (and what it can’t do)
- Signs you might benefit (pinched nerve / radiating pain patterns)
- When traction is a bad idea or not the right fit
- What it should feel like (and what “stop” signals look like)
- Why rehab + strengthening still matters after symptom relief

⚠️ Seek assessment early if you have severe or worsening weakness, numbness that’s progressing, bowel/bladder changes, fever/unexplained weight loss, recent major trauma, or pain that’s rapidly worsening.

If your pain has lasted more than 7 days, shoots down the arm/leg, or you’re unsure what’s going on, WhatsApp Phoenix Rehab Physio & Hand (link/QR) and we’ll assess you and advise whether traction makes sense for you.

Disclaimer: General education only. Not medical advice.

23/01/2026

Sitting too much quietly makes your body weaker and stiffer over time.
That shows up as back pain, neck pain, tight hips, cranky knees, shoulder pain, and “why do I feel so old?” 😅

It also shows up after surgery or injury when people freeze and wait for pain to improve. Many recoveries improve faster with the right movement plan and the right pacing.

In this video, you’ll learn:
✅ Why long hours sitting lead to deconditioning and stiffness
✅ Why “wait it out” can drag recovery out
✅ A simple 2-minute “movement snack” you can do every hour
✅ What to do if you’re post-op and unsure what is safe

Try this every 60 minutes:
- Stand + short walk
- Sit-to-stands + calf raises
- Shoulder blade squeezes + deep breaths

Need a clear plan for your condition (or post-op precautions)?
📲 WhatsApp Phoenix Rehab Physio & Hand (link/QR in our bio/description).

Disclaimer: Educational content only. Post-op patients should follow their surgeon’s protocol. Seek urgent care for severe swelling, fever, chest pain, calf pain, or new numbness/weakness.

22/01/2026

Sprained your ankle before… but it still feels wobbly or “gives way”?

That usually means your stability, strength, and control did not fully return.

In this video, you’ll learn:

1) Why repeat ankle sprains happen

2) 3 quick self-checks to spot instability
Single-leg balance
Single-leg calf raises
Hop-and-stick control

3) What to focus on to reduce re-sprain risk and return to sport with confidence

If your ankle keeps rolling during sports, don’t guess.

Get it assessed and follow a proper plan.

📍 Phoenix Rehab Physio & Hand (Singapore)

Book an assessment: phoenixrehabgroup.com

Education only. Not medical advice. If you can’t bear weight, have severe swelling/deformity, numbness, or sharp bone pain, seek urgent medical care.

21/01/2026

TFCC Wrist Pain Why It Takes So Long to Heal

TFCC injuries can drag on for months because the wrist keeps getting “re-irritated” in daily life and training.

In this short, I explain the big reasons TFCC pain feels stuck, what typically aggravates it, and what to focus on for real progress.

Save this for later.

If your ulnar-side wrist pain/clicking keeps coming back, get it assessed properly.

Phoenix Rehab Physio & Hand: phoenixrehabgroup.com

(General education only, not medical advice.)

20/01/2026

Pinky-side wrist pain (ulnar wrist pain) is super common, especially when you do push-ups, planks, burpees, or twisting tasks like opening jars.

In this video, I show:
1. 3 quick checks for the common TFCC-type wrist pain pattern
2. A simple 7-day reset to reduce irritation
3. When you should get it assessed (swelling, clicking/unstable, no improvement)

Phoenix Rehab Physio & Hand (Singapore)
Book an assessment: phoenixrehabgroup.com

19/01/2026

Knee pain climbing stairs is one of the most common problems we see in Singapore.

In this video, I show you 2 common knee pain patterns:

1) Front of knee pain (often kneecap overload)
2) Inner knee pain with stiffness/swelling (often joint irritation)

Then I walk you through a simple 7-day plan:
✅ reduce deep knee bend
✅ 10 slow sit-to-stands daily
✅ smarter stair technique (smaller steps, slower pace)

Red flags: big swelling, knee giving way, or night pain that keeps waking you.

If it’s still sharp after 2 weeks, or you notice swelling/giving way, come in for an assessment.

Phoenix Rehab Physio & Hand (Singapore) - We help you recover from bone, muscle & joint pain and get back to moving strong.

19/01/2026

Thumb-sided wrist pain not improving?

If gripping, lifting, texting, or carrying your kids keeps triggering pain near the base of your thumb, this is often De Quervain’s tenosynovitis. In this video, I’ll show you 3 simple things to start calming it down and help it heal.

In this video (3 fixes):
1. The #1 movement/habit that keeps irritating the tendon sheath
2. How to modify daily tasks (without “total rest”) so it can recover
3. The simple support + progression approach to reduce flare-ups and rebuild tolerance

Quick self-check (common signs):
1. Pain on the thumb-side of the wrist
2. Worse with gripping, twisting, lifting, or scrolling
3. Tenderness near the base of the thumb
4. Flares up again when you “go back to normal”

When you should get assessed ASAP:
1. Severe swelling, numbness/tingling, or symptoms after a fall
2. Pain that is worsening week to week
3. You’re stuck despite modifying for 2–3 weeks

If you want help, Phoenix Rehab Physio & Hand (Singapore) can assess your wrist and guide rehab step-by-step.

👍 If this helped, like + subscribe (more quick, practical pain fixes weekly)

💬 Comment “WRIST” and tell me what triggers your pain most: phone / gym / baby / work.

09/01/2026

Mr Alex came to Phoenix Rehab with stubborn neck pain that had built up over months of desk work.

Turning his head to check his blind spot felt sharp, mornings were stiff, and the tension started creeping into headaches by afternoon. He had tried rest and stretches, but the pain kept returning.

At his first session, our spine physio assessed his neck mobility, posture, and shoulder control, and explained what was driving the overload.

We started with targeted hands-on release and joint mobilisation to calm irritation, then built a simple plan: 5-minute micro-breaks, ergonomic tweaks, and specific exercises to restore rotation and strengthen the upper back and deep neck stabilisers.

Over the next few weeks, Alex progressed from “guarding” every movement to turning freely again.

Sleep definitely got better (that's the first thing he noticed), headaches reduced, and he was back to driving and training without fear.

He feels in control now.

Your recovery may differ, but with the right plan, neck pain doesn’t have to be your new normal.