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Dr. Leela

Physiotherapist, Hyderabad

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Dr. Leela Physiotherapist, Hyderabad
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My experience is coupled with genuine concern for my patients. All of my staff is dedicated to your comfort and prompt attention as well....more
My experience is coupled with genuine concern for my patients. All of my staff is dedicated to your comfort and prompt attention as well.
More about Dr. Leela
Dr. Leela is one of the best Physiotherapists in Marredpally, Hyderabad. Doctor is currently practising at Gold Cross Rehabilitation Centre in Marredpally, Hyderabad. Book an appointment online with Dr. Leela on Lybrate.com.

Lybrate.com has a nexus of the most experienced Physiotherapists in India. You will find Physiotherapists with more than 38 years of experience on Lybrate.com. Find the best Physiotherapists online in Hyderabad. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Gold Cross Rehabilitation Centre

10-3-152, Saincher Palace, Block-A, Near ICICI ATM,Opp Ayush Therapy Center, East Marredpally, HyderabadHyderabad Get Directions
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4 Ways to Relieve Knee Pain: Hamstrings Workout

MPT, BPT
Physiotherapist, Noida
4 Ways to Relieve Knee Pain: Hamstrings Workout

4 Ways to Relieve Knee Pain: Hamstrings Workout

Key to Knee Pain: Work on your Hamstrings

1. Hamstring Foam Roll

Often weak and overworked, the hamstrings are prone to tightness and injury.For many people the quads are stronger than the hamstrings, and this leads to muscle imbalances and injuries. Use the foam roller to strengthen your hamstrings and help prevent injury.

  • Sit with both legs straight out in front of you with the foam roller under your upper legs. Place your arms on the ground behind you to prop your upper body up off the floor.
  • Roll up and down the upper legs between the hips and knees. If you feel a spot that’s tender or tight, spend more time working that particular area. Perform the roll for 15 to 30 seconds.

2. Hamstring Front Leg Swing

Dynamic movements allow the use of controlled momentum to exaggerate our range of motion, thereby creating more elasticity in the muscle. This stretch warms up the hamstring muscle and is excellent for activities that require kicking or fast leg movements.

  • Support your body with your left foot planted and left hand on a wall or doorway. In a continuous flow, bend your right leg behind you and kick it forward until it’s fully extended. Bend the leg back to the start position.
  • Start with a range of motion well within your comfort zone and gradually increase the speed and height of the kick. Repeat this movement for one set of 8 to 12 reps on each leg.

3. Walking Hamstring Stretch

Dynamic movements are very important to complete prior to an activity. This stretch properly warms up the hamstrings for any activity that involves walking,running, bending, or sitting, to name only a few.

  • Stand with your feet shoulder-width apart and arms at your sides.Keep your core engaged and posture aligned throughout the movement. 
  • Fully extend your right arm and left leg in front of your body. Keep your leg as straight as possible and your toe pointed toward the ceiling. The movement should be fairly slow and controlled.
  • Return your right arm to your side and your left leg to the floor as you move forward. Switch  sides by extending your left arm and right leg in front of your body to complete the stretch on the opposite side.Continue the sequence for 8 to 10 reps for each leg.

4. Lateral Lunge

Most of our lower body locomotive efforts occur in the forward direction during our daily activities. This leads to underuse of the inner and outer leg muscles, causing tightness and weakness in the upper leg. This stretch improves the mobility of these muscles that play an important role in hip strength and balance.

  • Start by standing with your feet positioned flat on the floor, wider than shoulder width apart, and your arms relaxed at your sides.
  • Extend your arms in front of your body as you lift your left leg and take a lateral step 2 to 3 feet to the left. Keep your right leg straight as you press your hips back.Feel the stretch along your upper thighs. Return to the starting position. Repeat the lunge on the right side and complete 8 to 12 reps on each leg.
3 people found this helpful

I have stiffness on neck and shoulders and sometimes it is little painful. What should be done?

MPTh/MPT, BPTh/BPT
Physiotherapist, Greater Noida
I have stiffness on neck and shoulders and sometimes it is little painful. What should be done?
U will take a postural correction advice n start stretching exercise under guidence physiotherapist.
3 people found this helpful
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I am having severe joint pain on my knees. I am suffering from Uric acid too and have been taking medicine regularly but the pain remains. Especially at night when I go to sleep it pains a lot. Please advise me some medicine or tips to overcome this pain. Thanks.

Erasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPT
Physiotherapist, Chennai
I am having severe joint pain on my knees. I am suffering from Uric acid too and have been taking medicine regularly ...
Knee Pain: As arthritis is very common that you get generally bilaterally. Ice therapy would definitely help to reduce the inflammation. We also advise you to use knee cap which would help to prevent the knee from damaging further and also to maintain the quadriceps muscle tone. Simple Knee ExerciesSpecific knee exercises will also help ie. Keeping ball underneath the knee and keep pressing it. That's the simple exercise which will help you to strengthen the knee Ice therapy would definitely help to reduce the inflammation. We also advise you to use knee cap which would help to prevent the knee from damaging further and also to maintain the quadriceps muscle tone. I also advise you to use knee cap which would help to prevent the knee from damaging further and also to maintain the quadriceps muscle tone. Knee pain more than 2 weeks:if your knee is paining since 2 weeks, then you have to rethink whether you had any injury in the previous years. I also advise you to use knee cap which would help to prevent the knee from damaging further and also to maintain the quadriceps muscle tone. As arthritis is very common if anyone would've neglected any injury in the previous years. You can take Ultrasonic therapy in one of the nearby physiotherapy clinics which would help to heal the damaged cartilages along with shortwave diathermy which would help to improve the blood circulation. Ice therapy would definitely help to reduce the inflammation.
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She met with an accident few years ago. Had Sprint surgery and lost her sensation in her legs. Now she cannot walk. Suggest us what are the treatments to do.

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
She met with an accident few years ago. Had Sprint surgery and lost her sensation in her legs. Now she cannot walk.
S...
Homoeopathic medicine HYPERICUM 1X ( Dr Reckeweg) Chew 1 tab 3 time daily Start physiotherapy by giving vibration to the affected area. The baic aim here is to irritate the nerve which is either compresed or partially damaged.
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I have muscle pain in both legs. There is pain in both shoulders also. Please help me. Thanks.

Erasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPT
Physiotherapist, Chennai
I have muscle pain in both legs. There is pain in both shoulders also. Please help me. Thanks.
The compression of the sciatic nerve should be around the right side that's the reason you have pain in the left side. That's the reason you cannot sit or stand and it is exactly around the L5 vertebrae where the sciatic nerve passes by. It can also be due to the strain on the left leg, try wearing MCR chappals which would help you to get relieved from pai Physiotherapy Treatment If you have low back pain and sciatica you can undergo intermittent pelvic traction where in your half of your body weight will be added in the electronic traction so that that would help you to reduce the pain, along with Interferential therapy stimulations which would help you to get relieved from the radiating pain. Apply ice for the pain to get subsided immediately. You shoulder will become stiff and the movements would be diminished. For the right hand pain it might be due to carpal tunnel syndrome, where the pain will be felt in the wrist. You can do hot water fermentation/ wax therapy for shoulder and for the wrist pain (hand pain) you can do ice therapy which will reduce the pain.
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My body is paining. Its near left arm near shoulder. And near back around ribs. Pain started around week before and it was back side.now pain in slowly transferred front side. Some time I can' t take deep breathe. MY Age is 37 years old and am male.

Dip. SICOT (Belgium), MNAMS, DNB (Orthopedics), MBBS
Orthopedist, Delhi
Hi thanks for your query and welcome to lybrate. I am Dr. Akshay from fortis hospital, new delhi. Your complaints have started from back region and gradually have gone to front and now your shoulder area. My advise is to: - start with gentle anti-inflammatory medication for 5-7 days - local analgesic spray can be used for pain relief as well - hot packs should be done at home 3-4 times in a day, you can also start with ice packs for 3-4 days initially - physical therapy initialy under supervision of a physiotherapist and modalities initially. Let me know in about a week to 10 days time whether you are improving or not, otherwise we will see what investigation needs to be done in your case. Do not hesitate to contact me if you need any further assistance.
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I am suffering slightly left hip (joint) pain and lower thigh, also left groin after ejaculation since one year. Initially problem was just in hip (Joint) so I consulted with orthopedic surgeon He suggest me some tests (ESR, Uric acid, X-ray also MRI of hip (Joint). But the report was good no abnormality detected. He said you are healthy don't worry. But I don't know what happened with that. After 2 to 3 days of ejaculation condition become 80% normal. But the 20% always feel when I sit or laying down. When I do Gym or running at that time I feel 100% healthy. Can you please tell me what happened and suggest me some medicine if needed. Thanks.

Erasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPT
Physiotherapist, Chennai
I am suffering slightly left hip (joint) pain and lower thigh, also left groin after ejaculation since one year. Init...
This is a general low back ache and for this you can follow these measures: one keep a pillow right under the knee while sleeping, next is you can keep ice in the painful area for about 5--10 minutes, if pain still persists you can stretch your body by twisting the waist on both sides how we used to do in the school drill similarly you can try which will help you relax as well will reduce the pain. It looks like you are anaemic. If you have back pain after you sit for long hours then it is due to your haemoglobin levels as it is important to check that. Anaemia always leads to the symptoms of being tired and also having back / leg pain though there may not be any pathologicalreasons for back pain. If you have leg pain then you have to rule out the casues for having leg pain. Firstf all check your weight and your haemoglobin levels, as Anaemia always leads to the symptoms of being tired and also having leg pain though there are no issues with the knee joint or back pain. If not if the pain radiates down the back of thigh and legs then it might be due to sciatica. Kindly consult the nearby physiotherapist. Hope you recover soon from the leg pain. Physiotherapy treatment:Ift and swd can be done for localized pain.Ift and traction can be done if you have radiating pain. •Standing hamstring stretch: Place the heel of your injured leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this or you will stretch your lower back instead of your leg. Hold the stretch for 15 to 30 seconds. Repeat 3 times. •Cat and camel: Get down on your hands and knees. Let your stomach sag, allowing your back to curve downward. Hold this position for 5 seconds. Then arch your back and hold for 5 seconds. Do 3 sets of 10. •Quadruped arm/leg raise: Get down on your hands and knees. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and alternate sides. Do this 10 times on each side. •Pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for 5 seconds, then relax. Do 3 sets of 10. •Partial curl: Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don't hold your breath. It helps to breathe out as you lift your shoulders up. Relax. Repeat 10 times. Build to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to the side. •Gluteal stretch: Lying on your back with both knees bent, rest the ankle of one leg over the knee of your other leg. Grasp the thigh of the bottom leg and pull that knee toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip on the top leg. Hold this for 15 to 30 seconds. Repeat 3 times. •Extension exercise: Lie face down on the floor for 5 minutes. If this hurts too much, lie face down with a pillow under your stomach. This should relieve your leg or back pain. When you can lie on your stomach for 5 minutes without a pillow, then you can continue with the rest of this exercise.
1 person found this helpful
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I have a problem in my back. When I bend down than I have a pain in certain angle.

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
I have a problem in my back. When I bend down than I have a pain in certain angle.
Homoeopathic medicine SPONDYAID ( BAKSON) Drink 10 drops in 20 ml fresh water 3 times daily CALCAREA PHOS 6X ( Dr Reckeweg) Chew 4 tab 3 times daily Report after 15 days
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Hi sir, my left knee injured in sports I do 2 time operations. Grade iv medical femoral condyle (12: 20mm) over weight bearing area. Arthroscopic lavage with debridement with chondral biopsy left knee down. But I do slowly running continue the pain. Why sir please tell me.

M.S. -ORTHO, Fellowship In hip and Knee Replacement Surgery
Orthopedist, Surat
Hi sir, my left knee injured in sports I do 2 time operations. Grade iv medical femoral condyle (12: 20mm) over weigh...
Lybrate-user, you have cartilage complete loss in weight bearing area in knee. It's grade four. Please do mri. You are too young for replacement. Now a days cartilage replacement operation possible for your age not stem cell, it's cartilage replacement. Cartilage part taken from your body from non weight bearing area, and grow in laboratory. Make gel like it and reimplant gel in your defect area. It's 99% successful surgery. Thanks
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Acute pain in my shoulder not able to move hands on upward & backward suggest me the solution.

MPT - Orthopedic Physiotherapy, BPTh/BPT
Physiotherapist, Noida
Acute pain in my shoulder not able to move hands on upward & backward suggest me the solution.
according ur age its near frozen shoulder so do hot fomentations and muscle relaxant medicine if it work then OK otherwise physiotherapy treatment must
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