Dr. Aparna Pradhan

A sprain refers to a break or a tear in any of the ligaments of your body. A ligament is a band consisting of tissues that connect the bones at any given joint in our body.

A strain on the other hand refers to a tear or a break in the entire muscle itself or a tendon (the band of tissues that connect the muscle to the bones).

Occurrence: Sprains usually take place due to unforeseen incidents like falls, accidents, and such other things that forces the body part to go out of its normal position. The most common types of sprains that people suffer from are ankle sprains which affect about 25,000 people every day on a worldwide basis.Strains usually happen when you twist a whole muscle or a tendon. This condition most commonly occurs in cases of sportspersons who are engaged in contact sports like hockey, football, rugby, and such others.

Symptoms :The identification signs of sprains and strains are mostly very similar, which are listed below:

1. Pain and discomfort in the joints
2. Visible swelling or inflammation seen on the joints
3. Bruising of the affected area
4. Tenderness and softness of the affected joint

The overall intensity of the above mentioned symptoms might differ basis on the severity of the condition that is directly proportional to the nature of injury that you have faced. Some pains are so light that it may not affect your daily routine at all, whereas some pains are so intense, that you might not be able to move your affected joint at all.

Treatment: Some of the common methods to cure a sprain or a strain are listed below:

1. Rest the area which is affected
2. Apply ice bags or cold compress to soothe the pain
3. Compress the affected joint using a compression tape
4. Place the affected joint on an elevated area to speed up the healing process

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

Chronic muscle pain, especially in the neck and spinal areas, is today quite prevalent in many patients. When every other treatment fails matrix works-

How does it work? when there is pain - patient runs for doctors,
 They examine and suggest for mri, degeneration of disc is seen or slip disc is seen, despite of good physiotherapy and pain killers some cases don't come up with results.

Those patient have multiple joint pain, we treat then for neck & patient complaints for lower back pain. These patient have myofacial syndrome -specially when they say' I have morning stiffness slowly as day goes I feel better.

Theses patients develop myofacial tightness due to wrong posture and sedentary lifestyle or nutritional deficiency.
Now how to work on in these cases we try to give these patients release technique with matrix therapy, first we mobilize fascia which is above muscle & free underlying structures. Once muscles are functioning better we give exercise to correct forces on bone. Patient feels better consecutive sittings.

Little about therapy does wonders for us-

Matrix is an innovative therapeutic approach it is based on the scientific fact that the all cells of biological systems vibrate rhythmically as long as they are alive

Recommended for:

– acute or chronic upper, medium or lower back pain

 Neurological conditions

Matrix therapy is very helpful for the rehabilitation of patients with neurological conditions. For spasticity and tightness in cases of neurological disorders. Control the further deterioration of the condition and functions.

Neurological conditions

• Stroke-
• Brain tumor operation
• Craniocerebral trauma
• Incomplete spinal cord injury
• Cerebral palsy
• Multiple sclerosis
• Parkinson
• Motor neuron disease
• Acute and chronic pain episodes, e. G. Migraine.

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.

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!

The spine is a foundational structure of the human body that supports both the head and the neck. The neck is especially vulnerable to the damaging effects of poor posture because it’s influenced by the position of the skull as well as the curvature of the spine. 

 When the neck leans forward and the head is in front of the shoulders, the forward weight of the head can place considerable pressure on the vertebrae of the neck. This position, if held repeatedly for long periods of time, has been found to contribute to disc deterioration and other degenerative conditions.

Prolonged malposition of the spine or the head can put a fair amount of strain on neck muscles, causing them to become tight and tense. 
This muscle tension often leads to pain and stiffness. There are also several other muscles that are particularly susceptible to damage caused by strain. 

These muscles are- 

1- scalene muscles
2-suboccipital muscles 
 3-levator scapulae muscles. 

A forward head position also places strain on the upper back and shoulder muscles. Excessive muscle strain is a common culprit for recurring back pain.

The results of poor posture-

If left uncorrected over time, poor posture can lead to numerous long-term problems. Improper posture can begin to irritate the ligaments, joints and soft tissues in and surrounding the neck. 

Irritation could contribute to the development of osteoarthritis, disc herniation or degenerative disc disease. It may also cause decreased range of motion and the development of painful trigger points (areas of muscle that are extremely sensitive to touch).

How physiotherapy can help?

Treatment of neck problems involves identifying and managing the underlying causes present.

 Physiotherapy treatment includes- mobilization and/or manipulation techniques, stretching and strengthening of the neck musculature, soft tissue therapy and trigger pointing, heat therapy, cryotherapy, postural correction, acupuncture, ultrasound and pilates.

 Manual therapy techniques are used to loosen joint and soft tissue restrictions, while posture correction and specific and how to prevent recurrences. 

The majority of neck pain sufferers tend to work at desks; therefore, optimising this environment through ergonomic assessment is often the key to successful management of this problem.

Repetitive strain injury is most commonly an occupational health hazard. The term repetitive strain injury (RSI) is used to describe a range of painful conditions of the muscles, tendons and other soft tissues. Repetitive strain injury (RSI) is a condition where pain and other symptoms occur in an area of the body which has done repetitive tasks (often the arms or hands). It is usually related to an occupation and is one of the most common work injuries, but leisure activities can also be a cause. Unlike a normal strain following a sudden injury, symptoms of RSI can persist well beyond the time it would take symptoms of normal strain injuries to ease.

What Causes Repetitive Strain Injury?

• Poor posture while performing repetitive movements

• Excessive force while performing repetitive movements

• Not having enough breaks 

  Symptoms in the affected area can include:

• Pain

• Tightness

• Dull ache

• Throbbing

• Numbness

• Tingling

• Weakness

• Cramping

• Stiffness

The symptoms tend to develop gradually. At first the symptoms may only occur whilst you do the repetitive task, and ease off when you rest. In time the symptoms can be present all the time – but tend to be madeworse by doing the repetitive task. Symptoms can range from mild to severe.

What Can Recovery Physio Do To Help You With RSI?

Early intervention is very important with RSI, and it is best to address these problems within 2 months of the first sign of symptoms.

• Muscle stretches

• Strengthening exercises

• Gentle joint manipulation to free the affected joints

• Electrotherapy and/or acupuncture to help relieve the pain

Physiotherapy heals gently and slowly.No medication / non surgical way of treating spine 

What causes a slip (herniated) disc?

Violent injury or the normal aging process or by everyday activities- lifting heavy objects the wrong way, stretching too hard during a sports activity, commonly happens in neck (cervical spine) or lower back (lumbar spine).

How can physiotherapy reduce pain and disc pressure? 

To know how does physiotherapy helps first we need know about the occurrence of events at spine after prolapsed disc.

Whenever disc herniation occurs muscles try to protect slip of the disc as a result there is sudden muscles spasm because of which there sudden onset of pain and slipped disc also causes lot of inflammation when it presses surrounding ligaments and vessels. Situation worsens when person tries to move with stiff back more pain results due to wrong movement of muscle.

If pain killers are taken then till an extent they help to reduce inflammation and spasm, but prolapsed disc is mechanical problem. Compression on ligaments and occlusion of blood vessel persists. Pain comes back on stopping pain killers.

Physiotherapy works on the disc compression by correcting the alignment (posture). With manual therapy (mobilization) and electrotherapy instruments compression and pain reduces.

For, exercises are prescribed in opposite direction of disc compression so further compression can be reduced and strong muscles can support the spine inefficient way. Physical therapy works on the cause of the pain, not just suppresses it.

Lateral epicondylitis (tennis elbow) is inflammation of the tendons that extend the hand backward and away from the palm.

Factors that increase having- 

1-weak shoulder and forearm muscles.

2-playing with a racket that is too tightly strung

3-too short, hitting the ball off center on the racket (out of the sweet spot)

4-hitting heavy, wet balls.
 
Hitting backhanded and allowing the wrist to bend increase the chance of developing lateral epicondylitis.

Treatment -

1-ice is applied to the outer elbow, and exercises that cause pain are avoided.

2- use of a tennis elbow brace (usually for a few weeks as per your physio's advice) can be beneficial. 

3 - ultrasound if swelling visible, tens is also very helpful in combination with ultra sound.

4- as pain decreases, elbow and wrist flexibility and strengthening exercises can be started.

In addition to this conventional treatment of physiotherapy our clinic also has shockwave therapy. One sitting treatment.