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OPSIS Care

Physiotherapist Clinic

Old Lakkadpitha road, Opp Arvind Saw Mill Vadodara
1 Doctor
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OPSIS Care Physiotherapist Clinic Old Lakkadpitha road, Opp Arvind Saw Mill Vadodara
1 Doctor
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Customer service is provided by a highly trained, professional staff who look after your comfort and care and are considerate of your time. Their focus is you....more
Customer service is provided by a highly trained, professional staff who look after your comfort and care and are considerate of your time. Their focus is you.
More about OPSIS Care
OPSIS Care is known for housing experienced Physiotherapists. Dr. Dharmesh A Contractor, a well-reputed Physiotherapist, practices in Vadodara . Visit this medical health centre for Physiotherapists recommended by 46 patients.

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Old Lakkadpitha road, Opp Arvind Saw Mill
Vadodara , Gujarat - 390001
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Stretches for Tight Muscles

mpt
Physiotherapist, Ahmedabad
Stretches for Tight Muscles

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.

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Compartment Syndrome - What Exactly It Is?

MD, FIPP
Pain Management Specialist, Kolkata
Compartment Syndrome - What Exactly It Is?

What is Compartment Syndrome?
Compartment syndrome is a type of condition that occurs when pressure builds up inside a muscle tissue in the body. Compartment syndrome usually occurs due to swelling or internal bleeding after an injury. The swelling should go away once the wound heals. However in some cases, if the swelling doesn't improve quickly, it leads to the accumulation of pressure. Let us have a look at the symptoms and the causes in depth.

Understanding Compartment Syndrome:
Compartment syndrome is not exactly a disease, but it hampers the flow of blood to and from the affected tissues. Groups of organs/muscles are organized into zones called compartments. During an injury, blood may start accumulating in these compartments, as a result of which the pressure inside the chamber rises restricting smooth blood flows. Severe tissue damage can result, with a loss of body function as well. Compartment syndrome can be fatal in some cases if not treated immediately. The common areas where this occurs are the legs, arms, and abdomen.

Compartment Syndrome Causes:
Compartment syndrome can occur immediately after an injury or they can happen when the treatment plan for the injury is under way. The biggest risk is that while some compartment syndrome takes days to form, few cases occur within hours. The acute form of the condition occurs when there is damage to the bone like a fracture to the hand and limbs. Other causes can include crush injuries, over-tight bandaging, burns and prolonged compression of an arm or leg. Blood clots also cause this condition in some cases, and so does strenuous physical exercises. A simple physical exam is used to diagnose compartment syndrome along with an X-Ray.

Compartment Syndrome Treatment:
Treatment for compartment syndrome works on the fundamental principle of reducing the pressure to the affected region. Dressings and casts that hamper the blood flow have to be removed immediately. Movement and bodily functions of the affected area have to be monitored vigorously. Surgery is one of the foolproof ways to ease the pressure. It is done by making long incisions into the skin underneath the affected area and releasing the pressure. The surgeries are done as minimally invasive procedures and can be clubbed together with the treatment plan the person is undergoing. In some cases, if the pressure is weak and not restricting the flow, then physical therapies can be undertaken. Medications can also help to an extent along with strength exercises.

With the advances made in medical science, doctors can identify potential compartment syndrome symptoms more quickly. Since these mostly occur when undergoing the treatment, the condition has a better chance of getting identified at its root. They can be avoided mostly with the experience of the physician.

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Hi, I'm 28 years old and since 3 days I have body pains and sever pains near my joints. My nose and mouth are getting dry very fast inspite of having lot of water. I had mild fluctuating fever and liquid motions very frequent.

BHMS
Homeopath, Raebareli
Hi, I'm 28 years old and since 3 days I have body pains and sever pains near my joints. My nose and mouth are getting...
Please take Rhus tox 200 and Byronia 30 thrice daily each for next 3--4 days. Avoid cold exposure and or cold foods. Drunk water according to your thirst only.
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I have a foot problem for last two weeks when I walk few meters after that I have a lot pain in my foot.

MSc in Orhopedic Physiotherapy (UK), BPTh/BPT
Physiotherapist, Bangalore
I have a foot problem for last two weeks when I walk few meters after that I have a lot pain in my foot.
Hi, 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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I have a desk job. I'm having back pain former neck to lower back for the last 4 years. It comes and goes. I sometimes feel pain in leg as well. Please help.

MSc in Orhopedic Physiotherapy (UK), BPTh/BPT
Physiotherapist, Bangalore
I have a desk job. I'm having back pain former neck to lower back for the last 4 years. It comes and goes. I sometime...
Hi lybrate-user, Hunching over a desk is a leading reason why people end up with crippling back pain at some point in their lives. But a few simple changes in the way you work can make your pain go away. 1-Keep your head up; Focus on aligning your head and neck right above your shoulders; avoid straining forward. 2-Be choosy with your chair: Pick one that allows your lower back to rest against a lumbar support. Then tilt the back of the chair so it’s very slightly reclined. 3-Plant your feet: Keep them flat on the floor and shoulder-width apart to quiet tension in your knees and ankles. 4-Take breaks: Getting up at least once an hour— just do some shoulder rolls—reduces pressure on spinal disks and boosts circulation. 5-Sleep the Right Way The amount of rest you get is important, and so is the position you get it in. Sleeping in a bad position or on a mattress without support can cause back pain. Back sleepers should put pillows under their knees. Side sleepers should place pillows between their knees to keep their spine in a neutral position. Stomach sleeping causes the neck and head to twist and can put undue stress on the back. 6--Strengthen Your Core Most people with chronic back pain would benefit from stronger abdominal muscles. If the abdominals are weak, other areas must pick up the slack. When we strengthen the abdominals, it often reduces the strain on the lower back. If your back pain is severe can come to my clinic for further treatment and exercises. Best wishes.
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Hi To improve my sex power sir what to eat and sometimes I am getting a back pain after having sex what was the reason.

Bachelor of Ayurveda, Medicine and Surgery (BAMS), MD - Ayurveda
Sexologist, Pune
Hi To improve my sex power sir what to eat and sometimes I am getting a back pain after having sex what was the reason.
take proper diet, fruits, milk, cows ghee, take proper rest. Avoid masturbation, stress, oily,spicy food. do regular exercise, walking .
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I have been suffering pain in my backbone's last area when its about to connect to hip bone. I experienced this for 1 week and I apply some gels but cannot worked. What can I do?

BAMS
Ayurveda, Ludhiana
I have been suffering pain in my backbone's last area when its about to connect to hip bone. I experienced this for 1...
apply dazil oil on it and give fementation at that area.Ashwashila capsule of patanajali 1 bd with milk.
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I am a state level player of cricket. Before one month I was suffering from slip disc. Now I am feeling better. I just want to know can I play cricket again if yes then how much rest I need to take.

MDT(Mc Kenzie) , P.G-Dietitian, N.D.T-( Neuro Development Technic ), Physiotherapist
Physiotherapist, Mumbai
I am a state level player of cricket. Before one month I was suffering from slip disc. Now I am feeling better. I jus...
Whenever you going for play always do stretching exercises of back and daily 2 back strengthening exercise.
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I am a tailor and I am doing this job over 15 years I have pain in my ankle and backache & knee what should I do help me.

BHMS
Homeopath, Sindhudurg
I am a tailor and I am doing this job over 15 years I have pain in my ankle and backache & knee what should I do help...
Homoepathic treatment ruta 200 4pills 3 times bio comb no 19 4pills 3 times and revert back for further treatment.
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My question left leg nee pain last two month. My age 56 years, dr.treatment going on, medicine taken cartigen tab but problem is still.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Delhi
My question left leg nee pain last two month. My age 56 years, dr.treatment going on, medicine taken cartigen tab but...
This is very common in this age. Follow the tips to reduce your knee pain and consult with me online for ayurvedic treatment. Tips. 1. Massage of oil on knee 2. Hot fomentation 3. Make a chapati of urad dal with til tel and put on the knee for 30 minutes. 4. Take calcium supplement daily. 5. Some exercise for knee is also necessary 6. Otherwise you can walk for 15 mints 7. Avoid badi vegetables and dal. 8. Ayurvedic medicines can help to reduce your knee pain. Thank you.
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Hot And Cold Therapy - How It Helps To Treat Lower Back Pain?

MD, FIPP
Pain Management Specialist, Kolkata
Hot And Cold Therapy - How It Helps To Treat Lower Back Pain?

Lower back pain can be one of the most physically debilitating things that can affect you and limit your mobility. Even if the pain isn’t that acute, it could still signal something deteriorating in your lower back. While oral medications, topical creams or sprays can help in reducing pain, there are other effective remedies you can try on your own. These will be handy when you have no medications at hand. One of these is the hot and cold therapy.

Heat therapy for lower back pain

Heat works well with lower back pain as it can dilate blood vessels and improve circulation within the tissue. This will help in circulation and also result in lowering the pain. Heat therapy will also loosen up other muscles in the area and help soothe sore areas which have been taking the burden along with the lower back muscles. Some of the techniques that can be applied are:

1. All day heat wraps: These are specially manufactured belts or wraps which wrap around your abdomen and keep tightness and pressure on your lower back as well as supplying heat.

2. Electric heating pads: These are mechanized heating pads which generate heat with electricity. You can place them under you back and then either sit or sleep with it positioned behind you. However, ensure that you don’t keep these for too long as they could burn your skin.

3. Hot compress with towels or hot water bags: Use a clean towel and heat it over a conductive surface and apply it on your lower back. You can also use hot water bags for the same purpose.

Cold therapy for lower back pain

Cold therapy uses the principle of constriction of blood vessels as well as slowing circulation. This will help numb the area and thus help relieve the pain. Some of the ways these can be administered are mentioned below.

1. Ice towel: In this method, soak a towel in ice cold water, wring it to dry it and then apply on your lower back. This will numb the pain without transferring the sting of the cold or damaging your skin.

2. Ice packs: Put about half a kg of ice in a plastic Ziploc bag and pour water over the ice to just about cover it. Push out the air out of the bag and then lock it. Use this ice pack with a towel to ensure that you back doesn't get wet.

3. Ice gel packs: These are ready made packs, which can be bought from medical stores and kept frozen to be used whenever you need it in order to relieve lower back pain.

5 people found this helpful

For the last one year both my heels pain.In the morning after I get up from bed it pains more.

Physiotherapist, Chennai
For the last one year both my heels pain.In the morning after I get up from bed it pains more.
Hi Lybrate user You are suffering from Plantar fasciitis. To reduce the pain follow ds: 1.After waking up do contrast bath and start stepping down 2. Do Calf and foot stretch twice a day 3.Do Ankle toe pumps 10 reps x 2 sets x twice a day 4.Check out your foot arch. If it is less, high or flat foot modify your foot wear 5.Self Myofascial Release using tennis ball in calf muscle 6. Consult a Physiotherapist for more relief Thank you.
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I am 45 years old female. I have pain at one point on the middle of the backbone. Consulted orthopaedic took x-ray n told no problem in that, prescribed calcium tablet but even after 3 months pain persists. For routine work no problem wen I touch that spot I feel pain. My menstruation cycle is regular.

MBBS, MD - Obstetrtics & Gynaecology, FMAS, DMAS
Gynaecologist, Noida
I am 45 years old female. I have pain at one point on the middle of the backbone. Consulted orthopaedic took x-ray n ...
Hello, The problem is not of reproductive system, you should direct your query to an orthopaedician and possible that you may have vertebral compression or dislocation.
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At Every Night I have a pain on my both knees when I was on bed and during whole day no pain nothing just at night this happens don't know what to do for my both knees.

BHMS
Homeopath, Sindhudurg
At Every Night I have a pain on my both knees when I was on bed and during whole day no pain nothing just at night th...
Homoepathic treatment R.t.200 4pills 3 times iar arthritis 20 drops 3 times in 1/4cup of water muscuheal oil twice daily.
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I have back pain last 2 months, I use solution for pain relief but it is no result, so what should I do.

Physiotherapist, Chennai
I have back pain last 2 months, I use solution for pain relief but it is no result, so what should I do.
Hi Lybrate user Apply diclofenac gel in painful area after 3 - 5 min, keep hot pack 10 minutes thrice a day. Do some mild ex's, because ex's also relief pain. Ex's like Straight leg raise, Cat and camel ex's, pelvic bridging, stretching. Thank you.
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Hi, I am 30 years old. I feel pain when I up staring means I can not bent down on my knees. But there is nothing in x-ray. I stop dancing. One doctor said its arthritis one said its patella femoral but no solution given. As per symptoms its seems tendinosis. Please suggest something so that I can dance again.

BHMS
Homeopath, Raebareli
Hi, I am 30 years old. I feel pain when I up staring means I can not bent down on my knees. But there is nothing in x...
Dear lybrate-user, it might be sprain in tendons which is hampering your activity nothing to worry about please use Rhuatox 1M thrice for 3 days and along with it use electral once daily. Consult thereafter.
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I am 21 years old female I have h shoulder and neck pain from last 4 month. Many time my neck get sticked. please help me out.

Bachelor Of Physiotherapy
Physiotherapist, Noida
I am 21 years old female I have h shoulder and neck pain from last 4 month. Many time my neck get sticked. please hel...
hello try to stop watching TV prolong do hot fermentation daily 15 min twice a day do stretch followed by hold and relax
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I have a lot of pain in my back since last 2 or 3 years I have tried a lot of medicines as well as injections but it did not worked. Give me some suggestions.

BAMS, MD - Medicine
Ayurveda, Bareilly
I have a lot of pain in my back since last 2 or 3 years
I have tried a lot of medicines as well as injections but it ...
give ur radiological findings, take Kati basti for two weeks. use tryodashang guggulhu one b.d. nd do suryanamaskar n Tadasan.
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I suffer from knee pain when I am running .please provide me any remedies for this problem.

Erasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPT
Physiotherapist, Chennai
I suffer from knee pain when I am running .please provide me any remedies for this problem.
I advice you to wear a knee cap while running. Before going for running do proper warm up and do stretching which will help you to relieve pain and will help to improve the blood circulation .after running do colling down .if pain is their you can keep ice also.
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Hello, I am a 29 years old male suffering with knee pain (probably joint pain) (left leg) for the last couple of weeks. Unable to sleep/sit or even stand. It is also observed that both my legs didn't have any strength neither in muscles not in the bones. Didn't use any medication so far, however, tried home remedies like soaking legs in salted Luke warm water etc. Please suggest what to do. PS: I've been smoking for almost 10 years now and for the past 5 or 6 years smoking more than a pack/day.

DHMS (Hons.)
Homeopath, Patna
Hello, I am a 29 years old male suffering with knee pain (probably joint pain) (left leg) for the last couple of week...
Hello, Lybrates user, Smoking is a risk factor for osteoporosis, it decreases bone density. You need to quit smoking, first to ease your problem. Tk, plenty if water to eliminate toxins. Go, for meditation to. Nourish your physique & brain. Tk, homoeopathic medicine:@ Nux vom 30-6 pills. You may consult a physiotherapist, please. Tk, care.
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