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Dr. Pankaj Chopade

BPTh/BPT

Physiotherapist, Pune

10 Years Experience  ·  300 at clinic
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Dr. Pankaj Chopade BPTh/BPT Physiotherapist, Pune
10 Years Experience  ·  300 at clinic
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Personal Statement

I pride myself in attending local and statewide seminars to stay current with the latest techniques, and treatment planning....more
I pride myself in attending local and statewide seminars to stay current with the latest techniques, and treatment planning.
More about Dr. Pankaj Chopade
Dr. Pankaj Chopade is a trusted Physiotherapist in Wakad, Pune. Doctor has had many happy patients in his/her 10 years of journey as a Physiotherapist. Doctor studied and completed BPTh/BPT . You can consult Dr. Pankaj Chopade at Polaris Healthcare in Wakad, Pune. Book an appointment online with Dr. Pankaj Chopade and consult privately on Lybrate.com.

Find numerous Physiotherapists in India from the comfort of your home on Lybrate.com. You will find Physiotherapists with more than 42 years of experience on Lybrate.com. Find the best Physiotherapists online in Pune. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Education
BPTh/BPT - Sancheti College of Physiotherapy, 16 Shivaji Nagar, Pune - 2008

Location

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Polaris Healthcare

In Front of Nandan Inspera, Wakad-Dange Chowk Road, Thergaon Road Landmark : Near Datta MandirPune Get Directions
300 at clinic
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Stretching Tight Muscles - Do You Think You Are Doing It Right?

BPTh/BPT, MPT
Physiotherapist, Pune
Stretching Tight Muscles - Do You Think You Are Doing It Right?

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!

3335 people found this helpful

Am a 28 unmarried male, from birth to till now am having a tightforeskin with pinhole, 2months back I search on the internet about thisproblem and then know am suffering from phimosis, somebody toldstretching cure this problem, so am doing stretching exercise for the last 2months, now I have lot of improvements, now I fully slip back myforeskin behind the glans without any pain, my inner and outer foreskinare two different colors, am I need any further treatment for thiscondition, suppose if I stop stretching exercises again phimosis occuror what, am so much depressed of this problem, please give me a correctsolution, am avoiding my marriage also because of this condition, if any doctor gives email id means I will send the pictures.

Masters in Clinical Psychology
Psychologist, Lucknow
Am a 28 unmarried male, from birth to till now am having a tightforeskin with pinhole, 2months back I search on the i...
Hi, You can go ahead with marriage its not a problem. Phimosis is a condition that occurs in all ages of men, where the foreskin does not fully retract over the head of the penis. The non retractable state can be considered normal for males up to adolescence. It is possible to acquired phimosis from damage or scarring to the penis, it can show as a white ring around the tip that is hardened non elastic skin. It can also be caused by narrowness. Some men may have trouble during sex and masturbation, even pain. If this happens once, let it heal. If it happens continually you will want to take action. Seeking a doctor is always the best step, but here we go into depth on some home remedies that may work, or get your started. Along with stretching (which I hope you are doing it in right way), Although it’s not necessary, your doctor can prescribe betamethasone cream to help speed up the process. Apply a tiny dab of cream twice a day to the inside of the tight ring, after stretching, and rub it in. This will make your skin produce less collagen, so it is more likely to stay stretched out between sessions. Try not to get much on your glans, but it may be unavoidable. Never use soap on your penis. Wash it using only water. You can gently retract the foreskin when you urinate. Again, over time, this will help to stretch the foreskin. Consult me for query. All the best.
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I am 43 years old & suffering with back pain last 1.5 year every day, I have used ointment & exercise but pain not decrease, & also suffering vitamin d3 13th oct my vitamin d3 level was 6.5 second test was oct. 14 my result was 27.3 now under treatment. What I will be do please advise.

MBBS, MS - Orthopaedics
Orthopedist, Delhi
I am 43 years old  & suffering with  back pain last 1.5 year
every day, I have used ointment & exercise but pain not ...
Sleep on a hard bed with soft bedding on it. SPRING BEDS, FOLDING BEDS OR THICK MATRESS ARE HARMFUL Use no pillow under the head. DO HOT FOMANTATION. Paracetamol 250mg OD & SOS x 5days. Caldikind plus 1tab OD x10. Do neck, back & general exercises. It may have to be further investigated. You will need other supportive medicines also. Make sure you are not allergic to any of the medicines you are going to take. If it does not give relief in 4-5days, contact me again.. Do not ignore .It could be beginning of a serious problem.
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Ref. Dr. P nagaraj article on back pain-- If one has slight slip disc, is it advisable to do the 3 or any of the exercises given by him here in this adjacent article?

MPT, BPT
Physiotherapist, Noida
Ref. Dr. P nagaraj article on back pain-- If one has slight slip disc, is it advisable to do the 3 or any of the exer...
Apply Hot Fomentation twice daily. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana – Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily. Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Back Stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day. Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart.
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My age is 29 years, I'm dark in colour, I'm having black tan on forehead. One year back a dermatologist did a NMPM chemical peel. She suggests some creams and medicines I used but no improvement in fore head tan. But now I become more black than before peel. She said more pigmentation is there. Is there any advice to getrid off tan. I used so many creams including kojivit Gel. So please suggest how to improve skin tone and removal of tan. Thanks in advance.

FAMS, MS - Orthopaedics, Diploma In Orthopaedics (D. Ortho)
Orthopedist, Indore
My age is 29 years, I'm dark in colour, I'm having black tan on forehead. One year back a dermatologist did a NMPM ch...
Dear Prakash, Namaskar, The colour of skin is determined genetically and no medication can affect it permanantly...Some invasive procedures are under trial with uncertain results....You can have opinion of another Cosmato-dermalogist for your own satisfaction.... take care.
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I am 69 year old retired from service. I am arheumatoid arthritis patient. Now I am having shoulder pain on both shoulders. Shall I continue medicine prescribed earlier by doctor? as under: 1. Folitrax 10mg 2. Folvite 5mg 3. Etovaer 400 4. Fibusoctant 40 t. Wysalone 5mg.

Diploma in Acupuncture, Pranic Healing, MD - Acupuncture
Acupuncturist, Bangalore
Acupressure and acupuncture are powerful therapies which gives relief from especially joint pains, back pains and lot of other ailments. I am suggesting you a method by which you can get instant relief and continue to do it. However you consult me privately to get permanent solution. Neck massage will give good results. Use little good oil or plain water and massage from either side on the mid shoulder blade. Use your thumbs and move it slowly upwards on the back of neck up to the lower level of ear. Repeat 5 to 10 times. Do not do from top to down. Finally move your neck up and down, sideways left and right. Results are excellent.
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I have severe pain in my feet for the past few months! Can you please help me get rid of that pain?

MSc in Orhopedic Physiotherapy (UK), BPTh/BPT
Physiotherapist, Bangalore
I have severe pain in my feet for the past few months! Can you please help me get rid of that pain?
One of the main causes of foot pain is wearing shoes that do not fit properly. You can also develop foot pain if you are injured during high-impact exercise or sport activities, such as jogging or intense aerobics. There are a few general tips that can help relieve your discomfort. These include: 1. Applying ice to the affected area 2. Taking an over-the-counter pain reliever 3. Using foot pads to prevent rubbing on the affected area 3. Keeping the foot that is causing you pain elevated 4. Resting your foot as much as possible you can take many measures to help prevent ongoing foot pain. For example: 1. Choose comfortable, roomy, and well-cushioned shoes 2. Avoid shoes with large heels and narrow toe areas 3. Maintain a healthy weight 4. Stretch before engaging in vigorous exercise 5. Practice good foot hygiene 6. Always wear some type of footwear when outdoors to protect your feet. Please consult a physiotherapist nearby to find out the root cause and to apply physiotherapy modalities and exercises to reduce your pain.
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Hi, Actually I don't have any problem but my is having some issues. She is a house wife. Problem is when she stands for a long time her ankle joint feels to be heavy. It's not like arthritis or something. It's like a water bag when it is pressed. It doesn't pain when moving it. Just feel heavy. Please help me. Cause this is problem is from last year.

BAMS
Ayurveda, Bangalore
Hi, Actually I don't have any problem but my is having some issues. She is a house wife. Problem is when she stands f...
Hi, Ankle swelling may be due to venous flow stagnation on the foot. If she is obese, she has to reduce her weight. Avoid standing for long duration. Sit on a chair, in between, while working in the kitchen. Do a color doppler study of the legs to rule out venous blocks. Keep the foot end elevated while lying down so that the pedal oedema reduces.
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Am 16 old male. And I have back pain for last 2 months and I have used pain relief ointment cream for couple of days but haven't got any relief. What should I do now.

D.P.T
Physiotherapist, Hyderabad
Am 16 old male. And I have back pain for last 2 months and I have used pain relief ointment cream for couple of days ...
dear user, i suggest you to take inferential and ultrasonic therapy to reduce back pain at home you can apply any pain relief ointment with heat fermentation twice a day.
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My friend is 20 years old he has back pain for last 6 months what should he do to recover ?

Doctor of Physical Therapy (DPT), Bachelor of Physical Therapy
Physiotherapist, Hyderabad
My friend is 20 years old  he has back pain for last 6 months what should he do to recover ?
Back ache can be due to several reasons. It can be muscular, related to disc degeneration or prolapse, joint irritation or nerve pinching. Most common is muscle pain due to tight and weak back and abdominal muscles. Keep a positive attitude, focus more on keeping good posture especially when sitting for long hours, use lumbar support. Take frequent breaks and stretch in between. Try changing sleeping habits. Try hot or cold therapy as tolerated. Wish you speedy recovery.
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