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Book Clinic Appointment with Dr. Pankaj Das
Back Pain Treatment
Treatment of Neck Pain
Spinal Surgery Disorders
Treatment of Pain in Ribs
Treatment of Slip Disc
Treatment of Neurological Problems
Treatment of Frozen Shoulder
Treatment of Knee replacement
Treatment of Buttock Pain
Treatment of Nerve And Muscle Disorders
Treatment of Charcot-Marie-Tooth Disease
Treatment of Shoulder Injuries
Treatment of Hip Disorders
Treatment of Osteomalacia
Neuro Physiotherapy Treatment
Treatment of Knee Injury
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Patient Review Highlights
I had L4,L5 right posterolateral disc herniation and I was having severe back pain and I got treated from Dr pankaj das. he have treated me so nicely. I was having lot of pain and after 5 sessions my pain was minimal and after 8 sessions it's completely gone. he have done some manual movements over my back and my pain disappeared by 8 sessions completely. he have suggested me to continue exercises for another 5 days and I have followed all the instructions. I am so happy I had resumed my work without any pain. thank u so much sir. regards
I am very happy with the treatment doc have given to me . I was suffering from disc prolapse L4,L5 and was severely suffering from pain . I was treated very well and I managed to get cured in 14 sittings . First doc have reduced my pain and did nice mobilization techniques and after 4 sessions I was 70 percent relieved. After that I followed all exs and finally got complete relief and able to resume my office. Thank u do much.
He is a excellent doctor, had traveled to city for official reason from bangalore and had developed severe backache and he relieved my pain in just one sitting. He has magic hands ,he did treat my backache and instead make my trip more sucessfull
Runner’s knee is a very common problem with athletes. It is definitely not something one needs to worry about. In fact, with certain exercises, it can be prevented and if you do develop a runner’s knee, it can be treated with some exercises as well.
There are special sports medical practitioners who prescribe not only regular physiotherapy, but also specific exercises to deal with specific sports injuries. To fight with runner’s knee pain, there are a few exercises.
But the four most important ones are described in detail below.
- Quads: For performing proper quads, all you need is a back wall for additional support. You need to hold yourself against the wall and keep your legs apart from each other. The legs should be folded in the knees. In this position, you have to move up till the knee position with a minimum of one minute hold time in the knee position. You can repeat this exercise 10 times at a stretch before moving on to the next exercise.
- Hamstring: This is a fairly easier exercise than the previous one. You have to stand straight with your legs apart. Bend downwards from your hips. Relax your neck and back. Ease your head downwards as well. Keep your hands behind. Join both your hands and give it a stretch. If you think that this position is straining your neck or back a little too much, then you can simply stretch your hands without joining them.
- Calves: Calves is a standard exercise that is prescribed by medical practitioners and physiotherapists for easing out the pain caused by runner’s knee. You have to stand with your hand against the wall. Put your left leg forward and bend it at the knees. Stand on your right heel. Hold yourself in this position for 20 to 30 seconds before changing the legs and doing the same.
- Lateral: Lateral is also one of the easiest and common forms of exercises. You have to stand with your legs directly below your hips. Then stretch your right leg apart. Without bending your knees, try to touch the toes of your right leg with the fingers of your left hand. Hold this position for 20 to 30 seconds before changing the position and performing the lateral with your left leg.
Thus, these are some of the very fundamental exercises that one should follow in order to get quick relief from the pains of a runner’s knee. These exercises are very easy and help in reducing pain.