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Dr. Ranjana Arora  - Physiotherapist, Gurgaon

Dr. Ranjana Arora

89 (215 ratings)
B.P.T, M.P.T(ORTHO), Certification In Gym Instructor & Prenatal & Post Natal

Physiotherapist, Gurgaon

16 Years Experience  ·  500 at clinic  ·  ₹300 online
Dr. Ranjana Arora 89% (215 ratings) B.P.T, M.P.T(ORTHO), Certification In Gym Instructor & Pr... Physiotherapist, Gurgaon
16 Years Experience  ·  500 at clinic  ·  ₹300 online
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How Physiotherapy helps manage different types of pain?

Hello everyone, myself Dr Ranjana Arora physiotherapist having Physio Slimfit Wellness Centre in DLF, Phase-2 in Gurgaon. Today every second person is having pain condition like a pain in the back, pain in the hip, pain in a knee, pain in neck accompany by neck swings and followed by headaches, giddiness, vertigo etc. Others suffer from degenerative disorders like gout, osteoporosis, painful shoulder, having degenerative diseases and after an accident, they have restricted mobility immobility and a lot of pain and after surgery of tendon, they usually range of motion is restricted. So these are all very painful conditions frozen shoulder, so the only thing comes in mind ki age is no more a criteria for suffering from diseases. A person working in MNC or corporate of age around 22 or 30 or 40 aligns up with same symptoms of a person having an age of 62, for example a person can have cervical Spondylitis symptoms like vertigo, pain in neck at the age of 16 and same person can have same symptoms at the age of 62 due to degeneration, one can suffer from injury and one suffers from degeneration. So the question arises when all these problems occur and what is the reason behind it. Is there anyway so that we can avoid this kind of situations. So the thing comes to our mind ki we should have proper knowledge of the thing before going, now we feel that in our society, the society is moving towards the drugs. It is a lot of demand for drugs if you have pain just go for a painkiller if you are having pain and you are not able to sleep the surgeon writes or the physician writes an anti-depression medicine. So the drugs demands are increasing, if you land up with some an injury, the surgeon will go for arthroscopy for a knee, arthroscopy for shoulder, tendon repair and all the premature surgeries are happening. So the solution behind to avoid these situations lies in one that is matrix rhythm German therapy. It is a very advanced version of physiotherapy and it has a very good success rate, it is an extended arm for a physiotherapist. The recovery after using this therapy is the last for very long and is followed by proper nutrition and exercise and relaxation we have very good results. So the matrix therapy is a rapid tempo in a therapy now a day. So the principal after Matrix therapy is that our body is made up of trillions of cells and we have a very stressful environment, the cell rhythm is lost the outsense are oxy in deficit and the extracellular matrix the connective tissue present it is in low quantity and which leads to hardening of the muscles and later affects all the organs also. So we find that ki medicine or the treatment done by the doctors is always a symptom-based if you have a particular symptom like fever they give a Paracetamol unlike. But no one goes for the root cause or approaches the root in spite our body is made up of 45% of the cells but we find that no one approaches for the cell therapy or regeneration or healing. So Matrix Rhythm therapy is basically based on the approach of cell biology so it gives very good results. We expertise in foreign treatments like frozen shoulder, knee pain back pain, all kinds of pain and tennis elbow and diabetic foot, jaw pain and varicose veins and backaches and discoloration due to osteoporosis and you can also contact us for the same therapy at a Physio Slimfit Wellness Centre, which is a complete fore care centre with the Physiotherapy department, a functional studio with Zumba, pilatus and aerobics and anti-age department underweight loss management under one roof, we have very unique concept. Thank you so much.

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Hello everyone. My name is Dr Ranjana Arora. I have done BPT, Bachelor in Physiotherapy which is ...

Hello everyone. My name is Dr Ranjana Arora. I have done BPT, Bachelor in Physiotherapy which is four and a half year course, MPT which is Masters in Orthopaedics and Physiotherapy. I have certification in Gym instructor and I have done Matrix Rythm German therapy Instruction course and a Prenatal and Post natal exercise trainer. I have experience of more than 14 years in this field.

Today I am going to discuss Central Obesity which almost every Indian is facing. A Belly fat. Today we will discuss what is Belly fat or Central obesity or Abdominal fat. What are the causes of belly fat? How to get rid of this problem? How to measure waist size to classify as an obese person? and what are the risks associated with it? 

What is Central Obesity?

The central obesity, Belly fat or Abdominal fat is when an excessive amount of fat is deposited around the stomach and the internal organs have reached to an extent where we can have a negative impact on the health, is called Central Obesity. People suffer from many problems such as high risks of cardiovascular diseases, diabetes. And other problems are like High BP, they cannot walk, breathlessness, insulin resistance and many other problems.

How to measure a waist size to classify as an Obese?

In order to measure a waist size, we can simply go for BMI (Body Mass Index). A BMI between 25-29.9 is considered as over weight, a BMI of 30 is considered as Obese and a BMI between 25-34.9 with the waist size of  40 inches in a male and 35 inches in the female has a risk of developing Cardiovascular diseases of Central Obesity and the associated problems with it.

How can we get rid of this Belly Fat?

If our diet is more and exercise is less, then the calorie intake will be more and the consumption of energy is less. We will land up with the accumulation of fat in the internal organs and the abdominal area. After a certain age, our muscles become loose and the energy required for calorie burn is less because our muscle mass goes down. So if we have less muscle mass, then fewer calories are burnt as required in our body. As we age, less calories are consumed and required. So if you consume more of the calories at a later age, you will undergo Central Obesity. So, how can we get rid of it? Here are the few tips,

  • Avoid intake of sugar.
  • Avoid sugar-sweetened carbohydrate drinks, reduce carbohydrate.
  • Increase protein to the diet. It will help you out for the long term.
  • Increase intake of Fibre enriched food.
  • Exercise is one of the best way. You can go for running, walking, ball aerobics like crunches on the ball, reverse crunches, straight vertical leg crunches. These are the best exercises to reduce belly fat.
  • You can have luke warm water added with honey in empty stomach.
  • You can have mint, herbal tea which will help in reducing belly fat etc.

Or you can easily contact us on Physio Slin fit wellness Centre which is a complete health hub. we have four care centre here which will help reduce your belly fat. Also, we have an advanced way of physiotherapy which is Matrix Rythm German Therapy for instant pain relief and mobility and in helps in future weight loss management. You can also try weight loss massage which is included in our slimming part. We havanti-ageing department. We have aerobic function exercise studio as well.

You can also contact me through Lybrate.

Thank you.

 

 

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Personal Statement

I believe in health care that is based on a personal commitment to meet patient needs with compassion and care.i have 15+ years of experience in dealing Pain management,Aerobics & Gym Ins......more
I believe in health care that is based on a personal commitment to meet patient needs with compassion and care.i have 15+ years of experience in dealing Pain management,Aerobics & Gym Instructions.
More about Dr. Ranjana Arora
Dr. Ranjana Arora is a trusted Physiotherapist in DLF - II, Gurgaon. Doctor has helped numerous patients in his/her 19 years of experience as a Physiotherapist. Doctor has completed B.P.T, M.P.T(ORTHO). You can meet Dr. Ranjana Arora personally at Physioslimfit wellness centre in DLF-II, Gurgaon. Book an appointment online with Dr. Ranjana Arora on Lybrate.com.

Lybrate.com has an excellent community of Physiotherapists in India. You will find Physiotherapists with more than 32 years of experience on Lybrate.com. Find the best Physiotherapists online in Gurgaon. View the profile of medical specialists and their reviews from other patients to make an informed decision.

Info

Education
B.P.T - S.B.S Institute Dehradun - 2002
M.P.T(ORTHO) - I.P.H & H Institute New Delhi - 2006
Certification In Gym Instructor & Prenatal & Post Natal - Manglore - 2010
Professional Memberships
Associated With Trauma Centre
Associated With Trauma
Associated With VLCC

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Physioslimfit Wellness Centre

M-11/10, DLF Phase-2, GurgaonGurgaon Get Directions
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"knowledgeable" 18 reviews "Very helpful" 23 reviews "Well-reasoned" 8 reviews "Sensible" 3 reviews "Professional" 3 reviews "Caring" 6 reviews "Helped me impr..." 1 review "Practical" 3 reviews "Thorough" 4 reviews "Saved my life" 1 review "Inspiring" 1 review

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Frozen Shoulder - How Pendulum Stretch Is Good For You?

B.P.T, M.P.T(ORTHO), Certification in Gym Instructor & Prenatal and Post natal
Physiotherapist, Gurgaon
Frozen Shoulder - How Pendulum Stretch Is Good For You?

Frozen shoulder (also known as adhesive capsulitis) is a condition in which the shoulder is stiff, painful, and has limited motion in all directions. A person suffering from a frozen shoulder can be pretty uncomfortable.

Frozen shoulder treatment should be done immediately once it has been detected. Stretching exercises are considered as the best-frozen shoulder treatment exercises. A proper warm up becomes very necessary before any exercise.

Making the area warm by using a heating pad is one of the warm-up methods. However, a warm shower covers it all.

Physiotherapy for frozen shoulder includes various exercises that should be first confirmed by a doctor. There are a number of exercises for frozen shoulder. Some very important frozen shoulder exercises are listed below:

  1. Pendulum Stretch: To start with, you can do the pendulum stretch. This dictates that the shoulders should be in a state of relaxation, initially, following which the arm which is affected should be allowed to hang down slightly. Once this is done, the arm is to be swung in a small circle i.e. about a foot in diameter. This is to be done consistently so that there can be a gradual improvement in the condition. As there is an improvement, the size of the circle can be increased and once the shoulder can take sufficient weight again, minor weights (up to five pounds) can be used.
  2. Finger Walk: A simple exercise which can be done almost anywhere is the finger walk. What this exercise entails is that the person stands about three-fourths of an arm’s length away from a wall and then places his or her fingers on the wall itself, at around the level of the waist. The fingers are to crawl or walk up the wall till the point that it becomes a little uncomfortable. While this is just one repetition, after the fingers have been lowered, it is to be done again. In order to have the best results in combating frozen shoulder, the finger walk exercise is to be repeated about twenty times in a day.
  3. Towel Stretches: Towels do not serve a greater role apart from drying up post a bath or over the course of a visit to the spa, right? Well, this is not really true due to the fact that they can be used to even help with frozen shoulder! Indeed, towel stretches done by holding the towel with each hand across one’s back. The arm which is normal should then pull the affected arm so it is stretched. As is the case with the finger walk, about 20 repetitions a day is ideal for good results.

If one goes a step forward and follows a regime of with all these exercises, the person suffering due to frozen shoulder will be back to normal in almost no time at all!

3049 people found this helpful

Exercise - 8 Moves That Actually Are A Waste Of Effort!

B.P.T, M.P.T(ORTHO), Certification in Gym Instructor & Prenatal and Post natal
Physiotherapist, Gurgaon
Exercise - 8 Moves That Actually Are A Waste Of Effort!

People who regularly work out can go on about its benefits and also show off a toned physique. However, a bad or improper movement can be more harmful than no exercise at all. Read on to know some common exercise moves that are best avoided for their potential harmful effects.

  1. Dumbbell punches: By holding dumbbells and punching them forward into the air, you are just spending your energy with absolutely no return from it. It is good as a conditioning one if done for a long time but does not help the shoulders or the arms. Bicep curls and triceps extensions yield much better results than these punches.
  2. Shoulder Shrugs: The only muscle that gets worked here is the trapezius, which is at the top of the shoulders and the neck. The arms and the back do not get any benefit and shoulder shrugs can actually cause postural problems and increase shoulder tension. Best avoided if you are not a professional bodybuilder.
  3. Thigh machines: One of the most ineffective machines in the gym, the poor posture and no workout for the abs is one of the reasons the outer and inner thigh workouts should be avoided. Better results can be achieved with squats and lunges, which also help more muscles and help in losing weight.
  4. Plank rows: While plank rows or board lines work very well for core strengthening, it is not as effective for back and arm strengthening. Better results are achieved with the usual lines for these areas.
  5. Lat pull-downs behind the neck: This can be very harmful for people who have even minor shoulder joint problems. The idea is to build arm, torso, and back muscles by pulling a weighted bar down the front and back of the chest area. This can cause misalignment, shoulder impingement, or a tear in the rotator cuff, and in severe cases, even cervical vertebral fracture.
  6. Military Presses Behind the Head: Similar to a lat pull-down, here also, a barbell is lifted up and down behind the head and can cause the same problems as the earlier one, including fracture of the cervical spine.
  7. Squatting on a bosu ball: These colorful equipment are very alluring but can be really dangerous and can cause ankles and knees to be injured, causing meniscal tears or disruptions.
  8. Crunches: When improperly done, crunches produce the same position as one achieves while working on the computer - head forward and rounded shoulder. Crunches are meant to be done by pulling up on the head and not using the abs, as most people incorrectly do.

Make sure you get a trainer's advice on the right ways to work out so as to get the maximum benefits and avoid injuries.

In case you have a concern or query you can always consult an expert & get answers to your questions!

4983 people found this helpful

Stretching Of Muscles - Know The Right Way!

B.P.T, M.P.T(ORTHO), Certification in Gym Instructor & Prenatal and Post natal
Physiotherapist, Gurgaon
Stretching Of Muscles - Know The Right Way!

Being flexible is not always about doing splits or doing some random bending. It is about achieving a level of mobility that will not hold you back from doing whatever you are able to do. Most people think that stretching or flexing your muscles and body as the first method to defend you from pain. But if stretching and flexing can be done correctly, it can lengthen one's muscles and give one relief from pains and aches. Stretching is also done to increase the functional range of one's joints and muscles. There are various ways by which one can stretch their muscles. However, the question which looms over here is which is the correct procedure and which is the wrong one.

The Wrong Vs the Right Way: Before discussing about the correct way, let us talk about the various wrong ways in which stretching can be done. The first rule is that if stretching is causing you pain or if it is hurting you, then you are probably taking it too far. A muscle needs to relax as much as possible, if it needs to stretch. If one is stretching so hard that he or she cannot relax then the muscle will not lengthen. Stretching should never be painful.

One should also avoid stretching for an insufficient length of time. Only a few seconds of stretching will not hold the therapeutic effects of stretching.

The following methods are few of the correct ways to stretch:

  1. Always start with the warm muscles. Warm your muscles by doing some aerobic movement or by applying heat with the help of a warm bath.
  2. After warming your muscles, monitor your level of discomfort. Let it go once you feel pain.
  3. Hold any stretch for at least 30 seconds.

Stretching the Correct Muscle: There are muscles, which need to be stretched and there are muscles, which should not be. So getting to know the correct muscles to be stretched is as important as knowing the correct procedure to stretch your muscles. Every muscle, which does not hurt should not be stretched. There are different types of muscles that cause pain like stiff, tight, short muscles and long muscles. Muscles that are tight should only be subjected to stretching. Stretching muscles that are too long is not a good idea.

Using Physiotherapists: Most people who cannot determine which muscle should be stretched and which should not be should consult a physiotherapist. Physiotherapists can quickly and easily diagnose muscular issues. They will also show ways to stretch which are most effective for particular needs.

Stretching should be made a part of one's life. It is a way by which one can become their healthiest self and avoid muscular imbalances.

In case you have a concern or query you can always consult an expert & get answers to your questions!

4919 people found this helpful

How Physiotherapy Is Beneficial For You?

B.P.T, M.P.T(ORTHO), Certification in Gym Instructor & Prenatal and Post natal
Physiotherapist, Gurgaon
Play video

Hello everyone, myself Dr Ranjana Arora physiotherapist having Physio Slimfit Wellness Centre in DLF, Phase-2 in Gurgaon. Today every second person is having pain condition like a pain in the back, pain in the hip, pain in a knee, pain in neck accompany by neck swings and followed by headaches, giddiness, vertigo etc. Others suffer from degenerative disorders like gout, osteoporosis, painful shoulder, having degenerative diseases and after an accident, they have restricted mobility immobility and a lot of pain and after surgery of tendon, they usually range of motion is restricted. So these are all very painful conditions frozen shoulder, so the only thing comes in mind ki age is no more a criteria for suffering from diseases. A person working in MNC or corporate of age around 22 or 30 or 40 aligns up with same symptoms of a person having an age of 62, for example a person can have cervical Spondylitis symptoms like vertigo, pain in neck at the age of 16 and same person can have same symptoms at the age of 62 due to degeneration, one can suffer from injury and one suffers from degeneration. So the question arises when all these problems occur and what is the reason behind it. Is there anyway so that we can avoid this kind of situations. So the thing comes to our mind ki we should have proper knowledge of the thing before going, now we feel that in our society, the society is moving towards the drugs. It is a lot of demand for drugs if you have pain just go for a painkiller if you are having pain and you are not able to sleep the surgeon writes or the physician writes an anti-depression medicine. So the drugs demands are increasing, if you land up with some an injury, the surgeon will go for arthroscopy for a knee, arthroscopy for shoulder, tendon repair and all the premature surgeries are happening. So the solution behind to avoid these situations lies in one that is matrix rhythm German therapy. It is a very advanced version of physiotherapy and it has a very good success rate, it is an extended arm for a physiotherapist. The recovery after using this therapy is the last for very long and is followed by proper nutrition and exercise and relaxation we have very good results. So the matrix therapy is a rapid tempo in a therapy now a day. So the principal after Matrix therapy is that our body is made up of trillions of cells and we have a very stressful environment, the cell rhythm is lost the outsense are oxy in deficit and the extracellular matrix the connective tissue present it is in low quantity and which leads to hardening of the muscles and later affects all the organs also. So we find that ki medicine or the treatment done by the doctors is always a symptom-based if you have a particular symptom like fever they give a Paracetamol unlike. But no one goes for the root cause or approaches the root in spite our body is made up of 45% of the cells but we find that no one approaches for the cell therapy or regeneration or healing. So Matrix Rhythm therapy is basically based on the approach of cell biology so it gives very good results. We expertise in foreign treatments like frozen shoulder, knee pain back pain, all kinds of pain and tennis elbow and diabetic foot, jaw pain and varicose veins and backaches and discoloration due to osteoporosis and you can also contact us for the same therapy at a Physio Slimfit Wellness Centre, which is a complete fore care centre with the Physiotherapy department, a functional studio with Zumba, pilatus and aerobics and anti-age department underweight loss management under one roof, we have very unique concept. Thank you so much.

2661 people found this helpful

Hi, I am going to gym since 1 month, I used to take 2 scoops whey protein and 5 gms of creatine daily, from the last 4 days my back is paining at kidney place, is there any side effects to those supplements? And yesterday I got fever. I can't understand that is back pain or any kidney problem. Can you please suggest any idea to. My problem?

B.P.T, M.P.T(ORTHO), Certification in Gym Instructor & Prenatal and Post natal
Physiotherapist, Gurgaon
Hi, I am going to gym since 1 month, I used to take 2 scoops whey protein and 5 gms of creatine daily, from the last ...
Dear Lybrate intake of protein should be accompanied with high intake of water n good workout else accumulation of uric acid occurs. So I will suggest you take atleast 4 to 5l of water fr flushing ,with no khaTTA n pulses in your diet. Lets see. You can further consult us at Physioslimfit wellness centre.
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Treadmill Or Outside Running - Which One Is Better?

B.P.T, M.P.T(ORTHO), Certification in Gym Instructor & Prenatal and Post natal
Physiotherapist, Gurgaon
Treadmill Or Outside Running - Which One Is Better?

Although both seem similar, treadmill and jogging are very different from each other. The same muscles are used in both the exercises and exactly same body movement is involved while performing these workouts. Both are done for cardiovascular fitness, to decrease the amount of fat in your body, and to tone your legs. However, here are a few pointers which show you the difference between treadmill and jogging:

  1. Treadmill is easy: Running on a treadmill is easier than going out for a jog. This is because a treadmill has a plain running surface with a constant environment. But when you go out for a jog, the surface may not be plain; the environment might not be constant as it can be windy or extremely sunny. The treadmill can also be adjusted according to your requirements, like the inclination or the speed of the belt can be increased or decreased. Also, it has less effects on your joints because you are able to have a flat surface to place your foot every time, unlike the rough surface of the roads and lanes when you jog.
  2. Convenience: Running a mile at home on a treadmill is much more convenient than going out for a jog. You can hop onto a treadmill for a run anytime, but going out for jog whenever you feel like, is difficult and can cause inconvenience. The weather might not be appropriate to go for a jog, or you might have certain things to do which you can while you are on the treadmill.
  3. Motivation: Treadmills allow you to see how much you have run, which will motivate you to work harder and surpass your previous limit. This is difficult when you go out for a jog as you cannot calculate how much you ran.
  4. Burning calories: Jogging outside is much more challenging than jogging on a treadmill. This is because of the various factors which you have to face like weather and terrain while you are jogging outside. This causes you to burn more calories than what you would on a treadmill. However, you can change the inclination and the speed of the treadmill which will also enable you to burn more calories.

Although jogging outside and on a treadmill might have these few differences, you will get the best results if you are able to combine both together. In case you have a concern or query you can always consult an expert & get answers to your questions!

5666 people found this helpful

Understanding Foot Pain: Know About Its Causes And Treatments!

B.P.T, M.P.T(ORTHO), Certification in Gym Instructor & Prenatal and Post natal
Physiotherapist, Gurgaon
Understanding Foot Pain: Know About Its Causes And Treatments!

Our body is a mechanical wonder, and it is truly amazing how each part, from head to toe, has its own role to play. The foot is one of the most complex mechanisms in the body. The way it works is just so intricate and fascinating! But, due to being so complex, there are a lot of things which have the potential to go wrong and cause a foot to begin to pain.

  • Taking into account the various troubles the foot can have, does it not make sense to learn what some of the causes are?
  • Sprains and strains are just so common when it comes to the causes of foot pain. That being said, there are quite a lot of people who do not really know how to tell the difference, exactly, between an injury such as this and something which is more serious. This is what causes a lot of terrible injuries to go untreated for quite some time, leading to them getting progressively worse.
  • While the name of the condition may be difficult, plantar fasciitis is the fancy name for a swelling up of a certain ligament. Too much pressure causes this to happen. The ligament is the one which is responsible for connecting the heel bone to the toes. When it comes to what is to be done in order to treat this sort of condition, the most important thing is to make sure the foot is rested to a sufficient extent. After all, it is too much use which got the injury to occur in the first place, right?
  • In addition to this, heel and foot stretches are of high importance and if the pain is very bad, pain relief medicines are to be taken, but a person should make sure that he or she does not become too reliant on these sort of medicines.
  • A stone bruise is something which need not take place due to a stone but the term does quite a good job of explaining why such an injury occurs in the first place. If a hard object is stepped on, it can cause an injury to the heel or to the ball of the foot. Again, in a case like this, it is important to rest the area. Also, applying ice to it will help it go away sooner than it normally would have.
  • A heel fracture may have similar causes to a stone bruise but is more intense. Serious medical attention is required as it may not only break the heel but also cause related damage. A wheelchair or crutches are the way to go and a cast is required in most cases.

In case you have a concern or query you can always consult an expert & get answers to your questions!

4650 people found this helpful

Running - 7 Things You Must Know Before You Go For It!

B.P.T, M.P.T(ORTHO), Certification in Gym Instructor & Prenatal and Post natal
Physiotherapist, Gurgaon
Running - 7 Things You Must Know Before You Go For It!

Running is proven to be one of the most efficient forms of exercise as it has a ton of benefits attached to it. For instance, running helps you in maintaining your body weight by cutting down that unwanted or extra body fat, and helps in keeping you slim and trim. It also aids in improving your metabolism. Regular exercising will keep you energised, and increase your stamina.

Before starting with this physical activity, there are certain things you should know about. These are:

  1. Be patient: Patience is key! Now, we all know that that nothing can change in a day. You won't notice any signs of improvement on the first day. So, the best thing to do is work out every single day with dedication, and you'll notice the results in a month or so.
  2. Be Comfortable: It is very necessary to feel comfortable before you start your exercise. If you are going to run with your high heels or slippers on, it's never going to work out. So, it is very important to dress in your most comfortable attire before you start running.
  3. Eat well: A healthy diet packed with all the essential nutrients is an absolute must if you plan to take up running as a regular exercise. Do not starve yourself at any cost or skip any meal. Running will take up a lot of your energy and a healthy diet is a must if you intend on being fit and strong.
  4. Drink lots of water: It is very essential to drink lots of water and keep yourself hydrated throughout the day. Pro tip: Gulp down some water after your run, as we tend to lose water and minerals from our body in the form of sweat.
  5. Run with music on: Recent studies have proven that running with music on is the better alternative. Music helps us focus more on our goal and also helps us stay calm.
  6. Consistency: You have to be consistent in your workout and only then will you be able to notice a significant change in your health. Running at least once a day is recommended. Some people tend to run twice a day too, but that depends from person to person. Do not burden yourself too much. Running is an exhausting exercise and you should not force your body too much.
  7. Calm your body and mind: Running or jogging in the morning can have a positive impact on you as it reduces stress and keeps you calm and sound throughout the day. If you wish to discuss about any specific problem, you can consult a Physiotherapist.
5018 people found this helpful

Swimming Vs Running - Which One Should You Go For?

B.P.T, M.P.T(ORTHO), Certification In Gym Instructor & Prenatal & Post Natal
Physiotherapist, Gurgaon
Swimming Vs Running - Which One Should You Go For?

Swimming or running? Having to prioritize between the two can be quite a daunting task. While swimming has its loyal followers, one cannot ignore the health benefits of running either. In fact, swimming and running are like two faces of the same coin. What is suitable for one may not be an ideal choice for another. While swimming may be helpful for some, others might benefit from running. Following the mad rush does not make any sense. Know what are your requirements, strengths, and weaknesses and then choose between the two.

This article is an attempt to clear your confusion and thus, help you choose between the two.

  1. Injury: Running and swimming can both result in an injury. However, running is more intense. Thus, chances and frequency of an injury (muscle cramps, ligament tear, sprain or fracture) are slightly more in the case of running. In comparison, swimming is less strenuous. There is less probability of a sprain or a fracture in swimming.
  2. Body workout: If you are looking for a complete body workout, swimming is what the doctors have just advised. The different strokes in swimming ensure maximum muscular movements. Every part of your body, from head toe, are involved in swimming. Running, however, is not a complete body workout.
  3. Joint problems: For people with joint problems or associated conditions such as arthritis (especially Rheumatoid Arthritis), running might be highly uncomfortable and risky, aggravating the problems further. Under such circumstances, swimming comes as a much-needed breather. Not only is it safe, but also comfortable (people with severe arthritis should, however, consult the doctor before swimming). Swimming is an excellent exercise for improving the motor skills and also building on the core strength.
  4. Calories burned: Finally some good news for the runners. If you are looking for a high-calorie burnout (where you have to sweat it out literally), running is what you just need. Swimming also helps to burn the calories, but running has a slightly higher impact. As per a survey, you burn close to 700 calories by running for seven miles per hour. Surprising, you burn only 550 calories (per hour) by swimming 50 yards per minute.
  5. Bone health: If swimming is good for the joints, running is important for your bones. Running plays a pivotal role in improving and increasing the bone density in a person.
  6. Hormonal effect:  Swimming or running both are believed to improve your cognitive abilities. Endorphins, which are commonly known as the ‘feel good’ hormone and is known to lift your spirits. They enhance your mood like never before.

Both swimming and running come with their own sets of merits and demerits. Choosing between the two can be an uphill task. If you wish to discuss about any specific problem, you can consult a Physiotherapist.

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5 Exercises to Do After Knee Replacement!

B.P.T, M.P.T(ORTHO), Certification in Gym Instructor & Prenatal and Post natal
Physiotherapist, Gurgaon
5 Exercises to Do After Knee Replacement!

The after effects of any surgery can be harsh on the body. Post knee replacement surgery, one will need to remain in a straight and relaxed position for a long time due to the bed rest prescribed by the orthopaedic specialist. Yet, it is important to carry out some kind of activity after the surgery so as to make the knee strong, firm and ready to be normal again.

Here are a few physiotherapy exercises that can help post knee replacement patients: 

  1. Pumps and Circles: Ankle pumps and circles should be done in sets of ten per direction. This can help in ensuring that the blood circulation and nerve function normalise within no time after the surgery. This action is especially helpful because it affects the heels, calves and leg muscles before reaching the knee. Ensure that you rotate each foot clockwise and the counter clockwise. 
  2. Thigh Squeeze: The thigh squeeze is an excellent want to ensure that you are working the muscles of the legs without putting undue pressure on the knees. This is especially helpful when you have been advised bed rest. This motion involves squeezing and releasing the thighs so that there is some amount of firmness that is being built along with strength and stamina. You can hold the squeeze for five to ten seconds before you relax and try again.
  3. Heel Slide: The heel slide is a good option for those who are going through bed rest. This exercise ensures that you work your knee in a suitable way as the bending motion gets the knee to get used to being functional again. Due to the posture of the patient, this does not put pressure on the knee. Slowly bring your heel up, stop and then slide it down. Repeat at least ten times for each knee before increasing it to twenty times. 
  4. Kicks: While you are lying down, you can render small kicks into the air. Repeat at least ten times for each leg before increasing it gradually to twenty kicks per leg. This should be done when you are lying flat on your back. This exercise can help in flexing and strengthening your quadriceps. Hold the kick for at least five to ten seconds before you relax and repeat with the other leg. 
  5. Sitting Flex: You can also sit in a chair and flex your knee, holding the leg out in front of you for at least five to ten seconds, before slowly bringing it down and lifting again. This will help in strengthening the thigh and knee to a great extent.

You will need to exercise regularly in order to recover well after a knee replacement procedure.

In case you have a concern or query you can always consult an expert & get answers to your questions!

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