Ice packs and heating pads are the way to go when in pain. Treating pain with hot and cold therapy can be very effective for several conditions or injuries and easily affordable as well. However, the tricky part can be deciding when to apply hot and when to apply cold. At times, the therapy can include both the types.
As a general rule of thumb, ice is used for acute injuries or pain with characteristics of swelling or inflammation and heat is used for easing muscle pain or stiffness. Ultimately, both the therapies work well for treating pain.
How does heat and cold therapy relieve pain?
Both the therapies stimulate the body’s healing response. Heat therapy dilates the blood vessels, promotes blood circulation and alleviates muscle spasms. Additionally, it also alters the sensation of pain. Heat therapy employs heating pads or heating lamps for direct application of heat and also moist heat like warm baths, heated wash cloths or heated pads.
On the other hand, cold therapy constricts the blood vessels, reduces swelling and numbs any deep pain. At first, applying ice may be uncomfortable, but it helps by soothing acute pain. Cold therapy employs ice packs, coolant sprays, ice bath and also cryo-stretching, which uses cold to reduce muscle spasms during stretching.
Disc bulge/prolapse can be permanently cured by manual therapy, in which we push it to it's normal place.
Joint stiffness is a feeling that the movement of a particular joint is getting restricted. The stiffness is generally accompanied by pain and occurs mainly due to arthritis or as a result of an injury to joint. Appropriate and regular exercises can help reduce stiffness and pain, increase flexibility, improve endurance, develop muscle strength and keep bone and cartilage in healthy condition.
What physiotherapy is all about? How it can be helpful in treating joint stiffness?
One of the allied health professions is physiotherapy, which by using mechanical force and movements, exercise therapy and electrotherapy, acts as a remedy for impairments and promotes a person’s mobility and joint function. The kind of physical therapy treatment which people receive for their joint stiffness mainly depends on the exact cause for the condition and other symptoms such as pain and inflammation.
Procedure for treating joint stiffness through physiotherapy-
Now, after the completion of his questioning and physical examination, the comprehensive physical therapy treatment plan would be prepared as per the exact of your stiffness, symptoms and your needs.
First, by determining the exact cause of joint pain and then treating it with highly effective therapies, physiotherapy acts as a preventive mechanism for reducing joint stiffness and the pain associated with it.
The treatment options which physiotherapists generally go for are as follows:
There is no need for surgery, for disc bulge/prolapse/herniation/sciatica.
Manual therapist can push the disc back to it's normal place.
Today’s lifestyle is full of stress, long commuting hours, staying back in office to meet that deadline. All this can lead to musculoskeletal problems. These top physiotherapist in Gurgaon, can help you with determining any kind of musculoskeletal problems as well as treatment. They can help you with the simplest of thing like posture correction to post surgery physio like in case of knee or hip replacement. They also help in treating as well as the training required for sports. Below is the list of Top 10 Physiotherapist in Gurgaon, you can refer in case you are suffering from any kind of muscle or joint injury, pain or discomfort.
Consultation fees: ₹500
Dr. Deep has 21 years of practice and runs his own clinic as Arya Physiotherapy Clinic, Gurgaon. His clinics are very well equipped with high facilities and world class technology. His areas of specialization are general, orthopedic, neurology, geriatric, sports injuries and joint pain.
BPTh/BPT, MPT - Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics), MBA - Hospital Management
Consultation fees: ₹500-600
Dr. Rajesh Pal has 18 years of experience at PAL Physiotherapy and GNH Hospital, Gurgaon. He is a trusted physiotherapist and a trusted name in Gurgaon. His areas of specialisation are backache related disorders and sport injuries.
B.P.T, M.P.T(ORTHO), Certification In Gym Instructor & Prenatal & Post Natal
Consultation fees: ₹500
Dr. Ranjana is known for her hardwork and dedication for her patients. She has 16 years of experience and currently practices at Physioslimfit Wellness Centre.. Her areas of expertise are trauma injury, paralytic care, parkinson's disease and treating rheumatoid arthritis. She also specializes in Pain management, Aerobics, Gym Instruction and pre- post natal exercise.
BPT, Master of Hospital Administration
Consultation fees: ₹400-500
Dr. Sachin has 20 years of experience and is amongst the leading physiotherapist in Gurgaon. He is currently associated with Neurortho Physiotherapy Clinic, Gurgaon. He actively participates in various medical camps and specialises in dealing with back pain related issues like- slip disc and cervical spondylosis. He also take sessions on postural training and frozen shoulder in different corporate offices.
BPT, MPT- Ortho
Consultation fees: ₹500
Dr. Tyagi has around 9 years of experience in treating various types of musculoskeletal pain, orthopaedic and neurological conditions. He also treats sports injuries, geriatric care and rehabilitation. He is currently working as a HOD of Physiotherapy and Rehabilitation in Anahat Multispeciality Hospital, Gurgaon and was previously associated with some of the reputed hospitals like Brij Medical Center, Nu Tech Mediworld and Qi Spine.
BPTh/BPT, MPT - Physiotherapy
Consultation fees: ₹900
Dr. Pallavi Jain has 7 years of experience as a physiotherapist in Gurgaon. She currently practices at W Pratiksha Hospital. Other than being a physiotherapist, she is a certified Mat Pilates Level 1 Instructor. Sh also has hands on experiment on treating cases of trauma injury, paralytic care, parkinson's disease and rheumatoid arthritis.
Antenatal and Postnatal Fitness Instructor, CSPT, BPTh/BPT, Certification in Lactation
Consultation fees: ₹400 - 600
Dr. Yogyata Gandhi is a consultant physiotherapist who is associated with paras hospital Gurgaon. She has 10 years of experience in this field and specialises as sports and musculoskeletal physiotherapist and antenatal physiotherapist. She is a certified pregnancy yoga and fitness expert and runs her own prenatal yoga classes in association with gynecologists.
Consultation fees: ₹200
Dr. Geyata is a well known physiotherapist, with 9 years of experience and practices at Dr. Geyata Shrivastava clinic. Her clinic is known for using the best and latest technology in machines for treating any pain and bone related ailments. Areas of specialization are general, orthopedic, neurology, geriatric, sports injuries and joint pain.
Consultation fees: ₹600
Dr. Neha is currently affiliated with Mayom Hospital, Gurgaon. She has 11 years of experience as physiotherapist. She is expert in treating some very rare critical and challenging cases. She is a certified Kinesio Taping Therapist, qualified Mulligan mobilization practitioner and Thera Band Trainer. Her rares of experiment are treatment of Orthopedic, Post-Surgical, Neurological, Pediatric, Gynecological, Cardiopulmonary, Sports Physiotherapy, Lifestyle and Obesity conditions.
MPTh/MPT - Neurological Physiotherapy, BPTh/BPT
Consultation fees: ₹500
Dr. Neetu other than being a physiotherapist, she is a certified in different procedures like clinical dry needling, workplace ergonomics, kinesio taping (CKTT), mulligans manual mobilization therapist, cupping and manual therapy and pilates. Her areas of interest are treating cases with low back pain, knee pain and neck pain, antenatal and postnatal cases, ACL Reconstruction Rehabilitation, Paralysis, Neuro Physiotherapy and Sports Injury.
Physiotherapy is important for treating and preventing many musculoskeletal disorders as well as for the simple things like posture correction. Below is the list of top physiotherapists in Mumbai for an intensive and comprehensive care are:
BPTh/BPT, Bachelor In TCM, DTCM
Dr. Varun Shanbhag is a Physiotherapist with specialisation in treating neuro, sports and musculoskeletal. He has 5 years of experience and practices at Exercise Clinic, Mumbai. He has many international certification like MOTNS, Crossfit L1, Neurolinguistic programmer, sports nutritionist, Neurodevelopmental Therapy. He has also done advanced certifications in Kinesiology Taping, Dry Needling and Mulligan Therapy.
Consultation fees: ₹500
MSPT (Master of Physical Therapy)
Dr. Pooja Mehta is founder of Dr.Pooja Mehta clinic. She has been part of Sports Physio for Maharashtra women's football team was associated with tennis team. She is certified in manual therapy, Dry Needing, Cupping, Trigger Point, Soft tissue release, MFR, Sports Taping, Kinesio Taping, Dynamic Taping.
Consultation fees: ₹1000
Dr. Dimple Kapasi runs her own clinic- Dr Dimple Kapasi's Physiotherapy Clinic. She has an experience of 14 years in the field of physiotherapy in India and USA. In her career she has successfully treated people with all age groups from Children to old age. Her areas of expertise are orthopedic, neurology, surgery and pre/post natal conditions. She has conducted various workshops on hip and knee joint replacement in USA with team of orthopedic surgeons.
Consultation fees: ₹1000
Dr. Kumar is a well known physiotherapist with 9 years of experience. He currently practices at Saachi. His clinic is known for using the best and latest technology in machines for treating any pain and bone related ailments. Areas of specialization are general, orthopedic, neurology, geriatric, sports injuries and joint pain.
Consultation fees: ₹400
MDT(Mc Kenzie) , P.G-Dietitian, N.D.T-( Neuro Development Technic )
Dr. Khan has an experience of 10 years as a physiotherapist. After his pos graduation he has done a specialisation inNutrition and dietetics. He is certified by neuro-ortho institute, Australia. He specialises as Neuromuscular Physiotherapist and is known to practice using advance techniques like dry needling for trigger point and movement enhancement. He also home visits in special cases or you can visit him at Millennium Scan Centre in Kurla Nursing Home, Mumbai
Consultation fees: ₹300
MPTh- Musculo Skeletal Conditions
Dr. Priti Mehendale is a renowned physiotherapist with 15 years of experience in Mumbai. She currently practices at Physiologix - Physical Therapy Centre By Priti Mehendale. She specialises in treating cervical & back pain, obesity, diabetes, PCOD and sport injuries .
Consultation fees: ₹700
Dr.Tapan Haresh Shah is consultant physiotherapist with 15 years of experience. He specializes in the field of musculoskeletal and sports. He is good at diagnosing foot problems and providing orthotic prescription. He currently practices at Beyond Movement, Mumbai.
Consultation fees: ₹1000
Dr. Deepa Verma has 13 years of experience and practices at Movement For life. She specializes in treatment of coccydynia or tailbone pain. Other than this she also has special interest in cases of post surgery, knee pain, sports, geriatric physical physiotherapy. She is a member of Indian Association of Physiotherapist & Indian Red Cross Society.
Consultation fees: ₹400
BPTh/BPT, Diploma in Acupuncture, MPTh/MPT - Sports & Musculoskeletal Physiotherapy
Dr. Sanjay Bakhshi is practicing from last 20 years and is currently working as a consultant and neurorehabilitation specialist at his own clinic- Dr Sanjay Bakhshi Physioline. He is pioneer in India for using Robotic Glove Gloreha therapy for the treatment of Paralysis in India. He has treated many cases of paralysis in India including some renowned film personalities like late Mr. Sunil Dutt.
Consultation fees: ₹1500
MPTh/MPT, MSC CVR, MANUAL THERAPIST
Dr. Vivek Kakkar is a famous physiotherapist who is practicing in Mumbai from last 15 years. in these fields. He currently runs his own clinic- Dr. Kakkar's Physiotherapy & Rehabilitation Center in different parts of Mumbai. He is a certified manual therapist in spine and a member of Indian Association of Physiotherapist.
Consultation fees: ₹550-1000
People get confused between occupational therapy and physical therapy, and often consider them to be synonymous. Substantial differences set them apart, and there are certain overlaps too. Get an idea of what these therapies are about and find why they are different.
Occupational Therapy: Occupational therapy is all about improving the functional abilities of the individual. It concentrates on evaluating the skill set to be honed. If you think that an occupational therapist only treats the inability or injury of an individual like what a physical therapist does with manual therapy or similar techniques, then you are wrong. The occupational practitioner does not work like a physical therapist. The practitioner works to restore independence and self-ability to take care of the daily chores. The abilities and independence may get affected as a result of a disorder or injury. A physical impairment may restrict an individual in a wheelchair. An occupational therapist, in such cases, helps the affected to operate the wheelchair and do some chores while using the same.
Now, if you think occupational therapists never treat any injury, again you miss the significant information. In a few countries, they use ultrasound and other techniques to treat the injuries just like a physical therapist. An occupational therapist often evaluates the scenario. For this, he visits the home and work environment, and offer suggestions to help the affected to work with ease. The practitioner also helps in using the correct assisting equipment to augment the independence of the affected individual.
Physical Therapy: The movement dysfunctions are assessed and treated by a physical therapist. The physical therapist deals with the treatment of the injured tissues and joints. The injuries are treated by the therapist, and the spruce of the injury is also treated. For instance, pain management in case of spondylitis is taken care of by physical therapy. Also, the practitioner suggests exercises that help in improving the flexibility of the tissues, which is the root cause of the problem.
Both a physical therapist and an occupational therapist are knowledgeable in musculoskeletal disorders, and educate people on dealing with injuries and preventing injuries. The difference of focus is what that causes the overlap. The healing process is, however, the goal of both. Compared with a general physician, they play a vital role in rehabilitation. There are specific conditions where both practitioners are involved in full recovery.
Occupational therapists have an additional role apart from dealing with any physical injury. They suggest adaptive measures to cope with the disorder and still live an independent life. Memory loss and cognitive issues need the aid of physical therapy. Physical therapists need a three years doctorate program, and occupational therapists need two years master’s degree to practice. Both the therapies are integral when it comes to restorative health. The therapies help in ensuring the patients reaching the full potential. A patient might require both together, or one after another. But you cannot reach them directly for any health issues. Check with your general physician and find who can help you better to recover.
Did you know that almost all of your nerves converge in your feet and that your foot is the most sensitive part of the human body? Did you also know that if there are any complications to your body, then the feet can show the symptoms indirectly? Science has time and again proved this and it is high time that you give the adequate care for your feet.
This is nowhere explained better than in ancient Ayurveda, where it emphasises the importance of foot massage and the need to strengthen the nerves. Ayurveda has a long traditional foot massage therapy called as “Padabhyanga” which can be traced back to more than 5000 years. The foot massage with essential oils would improve blood and lymphatic circulation, nourishes the skin, and calms the restless mind.
Foot massaging can relax the muscles of the feet and legs, it can also help in relieving stress and anxiety. Just like how the tree gets their nourishment from their roots, channelling a proper foot massage can rejuvenate the entire mind and body. Let us look at in detail.
What is Padabhyanga?
The word Padabhyanga comes from the two Sanskrit words “Pada+abhyanga” “Pada” means foot and “Abhyanga” means massage. It is one of the most calming and soothing massage therapy and can keep your mind and soul revitalised if done in a proper way. Participating in this massage therapy daily can allow you to release the clogged energies.
3 Types of Padabhyanga Massage:
The massage can be segregated into three different types as detailed below.
In case you have a concern or query you can always consult an expert & get answers to your questions!
Are you suffering from social anxiety phobia and are looking for ways to get over it? Social anxiety refers to the anxiety in anticipating any kind of social situation or after a certain situation. The fear of evaluation accounts for being the primary factor of social anxiety phobia. Here are the various ways by which you can deal with social anxiety phobia:
Self-help Manual: Self-help manuals are a supplement for this therapy. They act as an effective tool, which helps you to work on your own.
Visit a Therapist: In case your social anxiety phobia is hampering things you need to do along with your social activities, and your self-help measures have failed, you need a therapist. Choose a therapist who specializes in anxiety disorders.
Practice Deep Breathing Regularly: Engaging yourself in deep breathing, before a situation which provokes or triggers your social anxiety, is effective. You need to undertake deep breathing for several minutes every day. This will make it a habit for you, so that you do not focus too much on deep breathing during a situation, thereby missing out on the conversation.
Create an Exposure Hierarchy: An exposure hierarchy refers to a list. In this list, you have to write down about all the various types of situations when your social anxiety phobia gets triggered. The list has to be made in a ladder format, and by performing the easiest behaviors first, you should move up the list. For creating exposure hierarchy, you should note down 10 anxiety triggering social situations you experience, and rate them on a scale of 100. You can also join Toastmasters, which is a website where links to several worksheets based on coping with social anxiety are provided.
Create your Goals: When you feel anxious, it is likely for you to eliminate anything positive during that situation. You might be doing great, but yet face distress in everyday activities because of feelings of anxiety. For this purpose, it is recommended for you to create objective behavioral goals.
Maintain a Rational Outlook: Try to get rid of any bleak thoughts, which hamper your performance and trigger your social anxiety phobia. Also stay away from any kind of unrealistic thoughts, which are positive in an irrational way. Before any situation which enhances your anxiety, you should convince yourself about how it is a familiar situation to you, which you have dealt with smoothly in the past.
If your social anxiety phobia is getting in the way of achieving your goals and is disabling you from living the kind of life you seek, it is important for you to consult a therapist and go for regular therapy sessions.
Lower back pain is fast becoming an epidemic not just among elderly, but across all age groups. Primary causes of back pain are quite a few including lumbar hernia, disc degenerative disease (DDD), spondylosis etc., but the symptoms are usually the same excruciating pain in the lower region of the spine, followed by stiffness. Since back pain is caused due to a number of spinal problems, it manifests differently in different patients. The pain may be dull, burning or sharp. It could also be felt at a single point or over a broad area and could be accompanied by muscle spasms or stiffness or even shooting pain in one or both legs.
Back pain can also be differentiated according to time period:
Sometimes symptoms resolve on their own, but in many cases conservative treatment, such as physiotherapy, which often work better than surgery, becomes essential. Alternate therapies like surgery, acupressure, acupuncture as well as yoga and Ayurveda also help.
Physiotherapy - Exercises that work
Since the reason for low back pain is not always same, a patient’s treatment too should be tailored for his specific symptoms and condition. This is what the physiotherapist will do design an exercise plan based on the patient’s specific problem and its cause.
Physiotherapy exercises help support the back and strengthen muscles so that the spine is cushioned properly. This is why physiotherapy is relevant as a treatment for backache. Treatments like traction help in lengthening the spine and relieving compression of nerves that cause sciatica, radiating pain into legs largely due to lumbar herniation. If back pain is extreme, a patient will require physical therapy along with medication, which will help in managing pain and bringing inflammation down. But in the long term, being physically active, going for walks, sitting properly and maintaining a good posture will help the most. If you wish to discuss about any specific problem, you can consult a physiotherapist.