Walking is one of the best low-impact exercises, and it's also one of the cheapest and most convenient ways to get healthier; however, many Americans walk less than half of the daily recommended steps. Walking can reduce your risk of heart disease and cancer while reducing chronic pain and stress.
Warm up your body. Warming up your body by starting slowly when you walk will reduce over-exertion on your muscles. This can help you walk longer, and at a better pace. Try to warm up by walking slowly for five to 10 minutes at the beginning of the walk.
Improve your walking posture. When walking, try to use purposeful movements when you stride and pay attention to your posture. Make sure you have good, erect posture. Try to look 12-20 feet in front of you as you walk.
Walk heel to toe. When walking, you should step forward with your foot. Let your heel land on the ground in front of you. Then, roll your foot forward, transferring your weight to the ball of your foot. With your other foot, raise your heel, push your foot off the ground with your big toe, and repeat the first process.
Straighten out your legs if you have tight hips or hamstrings. If you sit too much, you may have a tendency to always bend your knees while walking. This usually means that your hip flexors and hamstrings are too tight. As you walk, make a conscious effort to straighten out your legs.
Avoid hyperextending your knee. Hyperextending your knee means moving your knee backward slightly when standing or walking. Some people may have a natural tendency to hyperextend their knees, but hyperextending your knee can cause increased stress to your joints. When walking, be conscious of your knees to avoid hyperextending them.
Walk at a fast clip. To get the greatest health benefits from walking, try to walk at a slightly faster pace than a mere stroll. Strive to walk with quick, not long, steps.
Make walking a habit. Try to build more walking into the course of your regular day whenever possible. If you get into a routine, you’ll soon see the steps and health benefits adding up.
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.
Muscle sprains and ligament tears are one of the most common injuries that medical practitioners encounter on a regular basis. These injuries are painful and can also limit one’s movement, needless to say. However, there are simple things that can be done as soon as the injury happens so that the impact of the injury can be reduced, the symptoms minimised, and recovery improved.
A sprain is a tear of the ligament. The ligament is responsible for connecting the tissue strands that connect the bone to the muscle. When this sprain affects the muscle or even the tendon, it is known as a strain.
Sprains are very common and can occur due to a fall, twist, or impact. Most commonly affected areas are the ankles and wrists. Sprains happen when there is a pull or a twist of the ankle or the joint. This is very common in athletes and can be caused by repetitive motions in the knees, wrists, elbows, etc.
The doctor may decide to do the following.
A word of caution to athletes or people who are very active physically is to go easy on the joint. In an eagerness to quickly get back to their routine, more and severe damage may be caused. This can be avoided by allowing time for complete healing.
With the word accident, the first thing that comes to our mind is a traffic accident or an outdoor accident. We all may usually relate accidents with outdoor hazards, but little do we realize that the place that we consider to be the safest, that is, our homes, has a number of hazards itself. Accidents at home are usually caused due to negligence. Children are especially prone to be hurt by such accidents. Just like we stay careful outside our home, it is also important to maintain safety indoors to prevent accidents.
Here are some of the common accidents that occur mostly to children along with the preventive steps that can help you to avoid them:
1. Fall: Falling is one of the most common accidents that children experience. There may be a number of factors such as objects scattered on the floor, the floor being slippery, unstable walking of the child, lack of supervision, etc.
2. Choking: Choking is a serious condition that leads to breathlessness due to accidental swallowing of foods or objects, covering head by blankets, strangulation, etc.
3. Burns: Burns may occur from contact with hot objects, hot water or fire.
In case you have a concern or query you can always consult an expert & get answers to your questions!