Azure Dragon Physiotherapy

11/04/2023

Look out for the video and details from the father who describes how the injury occurred and their experience.

25/10/2022

02/09/2022

Do your feet hurt when you get out of bed? Or when you take your first few steps after sitting for a while?

PLANTAR FASCIITIS commonly described as a sharp pain in the heel effects millions of people each year. The foot is made up of several bones, nerves, muscles, tendons and ligaments (we will call these structures). Together these structures are responsible for supporting our body weight, shock absorption, and play a crucial role in activities such as walking, running, jumping and maintaining our balance (particularly in standing).

Sometimes the fascia under our feet can become irritated, thereby affecting the relationship of said structures. The cause of this irritation is usually multifactorial, however, overuse stress is a major contributing factor.

WHAT TO DO?
- Freeze a water bottle and roll under the foot or use a ball to massage under the foot.
- Use your hand to roll the ankle to increase its mobility
- Stretch the big toe using a wall/towel
- Stretch the calf / increase dorsiflexion of the foot thru exercise

Buchanan BK, Kushner D. Plantar Fasciitis. [Updated May 30 2022]

03/05/2022

Watching your figure? Try these healthy snacks. If you need further guidance on eating habits/tips contact us and we will refer you to a dietitian.

28/04/2022

Did you know... that you can speed up your recovery after an acute muscle injury? 🤕
The best way to deal with injuries is to preventing them. However, should you sustain an injury it is important to rest 😴, but not for too long. Once the initial shock and/or the intense pain subsides it may be time to try moving that muscle.

Bayer et al. 2017 - Early versus delayed rehabilitation after acute muscle injury - came to the conclusion that "return to full activity was more rapid when the rehabilitation program was started 2 days rather than 9 days after injury." This significantly shortened their recovery for up to 3 weeks without increasing their risk of re-injury.

If I might be so bold, I would argue that persons may be able to reintroduce movement even sooner than the 2 days rest mentioned in the randomized study. In the early stages of rehabilitation the goal is to regain range of motion in a very controlled and gradual manner. This gentle approach can be done on the same day in some cases. Of course, we would always recommend that persons seek advice from highly knowledgeable and experienced professionals when undertaking such rehabilitation 👨🏻‍⚕️

If you have recently picked up an injury or have been struggling with one for a while, book an appointment, and see how we can get you back to full function as soon as possible. Whatsapp +18687526880

#868

21/04/2022

Tone and shape your bum or arms with our fit in your pocket SKLZ mini loop resistance bands.

These easy to travel with resistance bands have 3 strengths - light, medium or firm resistance

Use them in a variety of settings, for instance, at the gym, before sports practice, yoga, at home, in the office, on the plane or at work. They aren’t just for rehabilitation although they do a pretty good job.

12/04/2022

Want to challenge the muscles in your feet? Walk on sand

10/04/2022

Try our

17/12/2021

During water polo training I got injured. As a result of lying down in a slightly awkward position for an extended period of time resulted in my getting back pain. To quickly combat this I resorted to a heating pad and my TheraGun. As a result I was able to continue operating as normal, although there are times where I can still feel the injury. It has been a process as I gradually reintroduce myself to activities of a higher intensity (graded exercise). So for those of you that think your physiotherapist doesn’t know your pain, you should ask them if they’ve ever been injured.