Shoulder is the most mobile and used joint in the body, it is a typical ball and socket joint and because of its extensive range of motion the socket joint is prone to injuries, damages and pain. The shoulder joint can be painful after any damages or for no known cause, also though most of the shoulder problems are relatively short-term but the pain is sometimes indicative of more complex issues. If we talk about the anatomical structures of the joint are highly interconnected. So much, in fact, that shoulder injuries rarely affect just one area of the joint. A single shoulder injury can affect multiple muscles, ligaments, cartilage areas, tendons and bones.

Unfortunately, Sports or Ortho injuries are most likely to occur in those who rely on their shoulders the most –Overhead Athletes. Shoulder injuries are exceedingly common among athletes, especially those who compete in baseball, swimming, tennis and football. This happens due to the repetitive workouts and intense competition that high-performance athletes endure.

Shoulder aches and pain are of course not limited to athletes. Professionals who frequently use their shoulders and arms such as dentists, painters, mechanics or electricians experience a higher risk of injury as well. No matter how a shoulder injury occurs, everyone wants the same result – a faster recovery.

These pains can be real nightmare for housewives specially if they get pain when trying to hang up laundry, pick up a full kettle or utensil or as basic as cooking. We all rely on our shoulders for almost everything in our daily life, and dealing with shoulder pain can severely restrict our activities of daily living. If you are experiencing pain in your shoulder or upper arm, which worsens during overhead movements or heavy lifting, you may be suffering from a condition known as Rotator cuff tendinopathy, it may sometimes worsen and form a frozen shoulder due to restriction in activities.

There can be several reasons and causes leading to a particular condition or diagnosis but to summarize shoulder pain it is commonly or broadly classified into two – Traumatic or Overuse/underuse.

There can be number of common symptoms which may indicate that there are some issues related to your shoulder.

  • Stiffness within shoulder joint
  • Inability to rotate arm
  • “Popping” sounds or giving away feeling
  • Reduced arm strength
  • Serious or persistent shoulder pain and inflammation
  • Discomfort or pain while sleeping
  • Post morning stiffness and restriction

Based on these symptoms primarily therapist might suspect these types of injury such as –

  • Instability – Occurs when the shoulder joint becomes displaced, such as in dislocation or pulled tendons and ligaments. The loose or displaced parts of the joints are what results in the popping or looseness in the joint socket
  • Impingement – It is the result of friction in the shoulder muscles and causes inflammation in the joint. Rotator cuff tendinopathy are often result of impingement.

Once the patient walks in to our clinic with a complaint of shoulder pain we first follow thorough examination and assessment to come to a diagnosis that would help us conclude about how to see the checklist –

  • Physical examination is an ongoing process and most often it will begin with observing the region of your symptoms and any movements or positions that cause pain.
  • Watch you move your arm and shoulder overhead, and while doing other reaching tasks.
  • Assess the mobility and strength of your shoulder.
  • Check other regions of the body as needed. this will help to determine if other areas needed to be checked for any symptoms.
  • Gently, but skillfully, feel around your shoulder and to find if any other areas are painful.

How can Physiotherapy help?

  • Initial education on important healing factors, positions, pain control and activities to avoid.
  • Progressive but controlled range of motion exercise program that protects the area while it heals.
  • Progressive strengthening to strengthen surrounding musculature to prevent reoccurrences.
  • Advanced exercises that are sports specific (throwing, swimming, overhead sports) to minimize future episodes of similar aches.
  • Physio treatment can provide electrotherapy such as –

 LASER Class IV for deep healing and revascularization,


Shockwave therapy can boost up the process of regeneration by working on capsular level. 

Physiotherapist can also provide specific manual therapy techniques and customized exercise to help improve your mobility and speed up your recovery time. Physiotherapy has been shown to be very effective in the management of shoulder pathologies. At Physio Active, we pride ourselves in being specialists in the management of shoulder injuries and consistently monitor the updates to keep up-to-date on methods of treating shoulder pain. As designed by your therapists may include – Ultrasound, TENS, Taping of the shoulder joint. Progressive home exercise program that is tailored to your specific findings. whether you are an athlete, student, office worker, or manufacturing worker, we can help you. Give us a call and book an appointment with one our qualified therapists.

What are the various knee problems due to prolong sitting?

All of us are aware of the problems being posted on the spine and back due to prolong sitting but do we know how adversely it affect our knee as well. In particular, office environments can often be hard on the knees. While you might not think it, sitting down all day can actually be a very stressful position to maintain, especially on your joints like those in your back and knees. There are lot of ways due to which long sitting can cause problems in day to day work life such as –

  • If your job calls for you to sit for more than an hour at a time (and most office jobs do), then you will probably experience knee pain due to inactivity. The muscles and tendons can become stiff and painful. Sitting in the wrong position for a long period of time can also cause pain by putting pressure on the kneecap.
  • Incorrect furniture or sitting position. If you are not using well-designed, ergonomic office furniture or your furniture is in the correct position, height or alignment, you may find yourself suffering from knee pain and stiffness from holding your body at an awkward position for extended periods of time. Certain positions are harder in the knees than others, and pain is most often caused by having your office chair set too low, or keeping your knees in a bent position for too long.

Why is sitting, a threat to your knees? and how can prolong sitting cause damage?

Sitting down for long periods can cause knee pain due these common reasons –

  • You are sitting on furniture that isn’t providing enough support.
  • You have an underlying health condition contributing to the pain.
  • You have been sitting for too long in one position.
  • You are sitting in an uncomfortable or awkward position.

Luckily, most of these problems have relatively easy solutions.

Sitting Too Long

When you sit for more than six to eight hours each day, you may feel pain from muscles and joints that stiffen while you stay in the same position. You can prevent pain by standing up and stretching or walking around every half-hour or hour.

Sitting Position

The way you sit can also impact the way you feel. If your kneecap hurts when sitting, you may have your legs crossed or be sitting on your legs, which puts your kneecaps under pressure. Change how you sit to a more ergonomic position, keeping your feet on the floor and your back straight for good posture. Using a footrest can help keep your knees in the right place.


Ergonomics can also affect your pain level when it comes to furniture. A supportive chair can do wonders to decrease your knee pain, primarily when you work. You want a chair that is not too low, which can spark knee pain. Bending your knees for too long can also cause pain. Make sure your chair is positioned optimally at your desk, too, as sitting too far from your computer could also cause pain in your knees and back.

Few exercises that can help with knee strengthening for prevention of knee pain while prolong sitting and standing.

  1. Dynamic Quads strengthening – On the chair, sit straight and one by one extent your leg after every 3-4 hours and complete 10 repetitions.
  2. Seated hip Flexion -On the chair , sit straight and with your knee bend try to lift it one by one with 10 repetitions on each side.
  3. Seated leg raises– Slightly move forward on the chair and sit in a slanting position, now one by one try to lift your leg straight with holding on to the side of the chair. 10 repetitions on each side.
  4. Seated wall squats– on a wall try to keep your back supported and slide down to hold yourself in mini squat position. Do for 5 secs hold and 10 repetitions. Avoid in case of any pain in the knee.
  5. Standing chair lunge – Keeping one leg on the chair try to balance yourself and bend down and forward. relax and repeat for the other side. Do 10 repetition on each of the side.

Precautions for knee pain while doing sitting job.

Since most kinds of knee pain that afflict office workers are caused by some kind of inactivity, getting more active is the best way to correct it!

  • Make sure you get up and stretch at least once every single hour.
  • Adjust your chair, so you are not sitting in a low position most of the time.
  • Try taking a mild, over-the-counter anti-inflammatory before a long day at your desk, to prevent knee pain and swelling.
  • If you are prone to knee pain during the day, make sure you ice it at night and keep it elevated in the evenings. Propping your leg up on a cushion while you relax is very good for it.
  • Regularly perform stretches that are good for your overall knee health, such as stretches that work the hamstrings and quadriceps.

If your job keeps you at your desk for long periods of time, make sure that you take some time after work to get some physical activity and keep your muscles, tendons and joints in good working order. Even a short walk every day can do a world of good. Though office environments may not be conducive to getting all of the activity we should every day, there are lots of little things you can do to turn your sedentary lifestyle into a more active one.

I am glad to be able to share and educate you all this month on ways of taking care of your knee. Let me start by introducing you to the joint: –

Knee joint is a type of a complex and hinge joint that is completely responsible for weight bearing and movement. It consists of bones, ligaments, tendons and muscles. The knee is designed to fulfill a number of actions, majorly: –

  • Support the body in bearing the weight of the upper body and helps in various movements.
  • Provides stability as well as act as shock absorber.
  • Allows twisting of leg and provides agility.

Post all these day to day stresses and functioning, knees can have wide range of issues and cause different degrees of pain and it can affect adults as well as kids. Following are the problems that can be developed in the knee: –

  • Kids during growth spurt can develop some pain and discomfort around the growth plates in the knee joint and this condition is termed as “Osgood Schlatter”.
  • Other issues can be classified into” Inflammatory” or “Mechanical” issues.
  • Inflammatory issue can be defined as any injury or shock on the structures of knee due to any fall, impact or accident.
  • Mechanical issues can be some chronic issues that are carried due to an underlying root cause or stress that has been accumulated over a longer period of time. This typically owes to the incorrect posture with regards to the movement of the knee joint. Sometimes, the entire biomechanical chain gets affected leading to symptomatic issues on the joint, starting from hip to ankle.


Knee care is an essential tool in today’s era as people are now more than aware of the physical deficits of the knee and their repercussions if not taken care, however they are still not aware of the ideal way of prevention, precaution and cure of the various issues related to the knee and as physiotherapist, it is our responsibility to educate the people or assist them with the same.So here, we as movement analysts are here to guide you all with the proper training and care tips about the knee joint.When we talk about the factors with regards to the mechanical issues, one of the major concern is the obesity or overweight issues. It is said that every pound gained, an equivalent stress of up to four times is placed on the knees.

With passage of time, a certain amount of wear & tear of the joint is inevitable but it doesn’t have to affect the way your knee feels, functions or moves. If you experience a clicking or popping sensation in the knees when you walk around but do not find it swollen or with any pain, then there is nothing to worry. Issues related to knees can be easily dealt and great care of the joint can be taken if the 3 P’s are kept in mind, i.e.: –

  • Play
  • Prevention
  • Precaution

Play can be denoted to an individual’s movement or functions of a person and their level of activity. To keep a healthy and unrestricted movement some precautions must be taken to lower the risk of degeneration or any injury and ensure prevention to manage the signs & symptoms that restricts your normal functions or stressful functions like sports.

One should know their limits for the sake of their joints; certain exercises and activities might just be too tough for your joints to handle at first. If your joint bothers you, opt for exercises that won’t give your joints a pounding sensation. Instead, step up gradually with low to medium intensity exercises such as swimming or cycling.

Ask a physio to guide you through what level of exercise suits you best. You might feel initial soreness for the first few days of workout but do not lose hope and continue your exercises. It is always important to be aware and educated about the imbalances and the issues which you face on day to day basis.

The biggest question is when should you get the physical therapy. Well it depends on the cause of your pain and its onset. Sometimes all you require is just a little guidance and education about your problem. Second essential is the prevention and precaution for all the age group whether a kid is starting to play or a teenager training for his game, a young adult protecting his muscles and joints from degeneration and elderly person suffering and following precautions to avoid pains and aches.

Last but definitely not the least, I would like to share a fascinating fact about the knee, “Of more 250 than species of primates, only one goes around on two legs” and that’s us, humans. If there was no knee joint, we would have not been able to walk, jump, run or even stand. So in short, our knees are the wheels to our car, it helps up keep moving around and bear our weight. Hence keep that knee moving and that body running.


Stay Fit & Stay Healthy.

Tele-PT simply means allowing health care professional and care givers to provide thier services through telecommunications, which would require us to connect to the masses through any electronic devices and software without them to step out of their homes.WHO states Telemedicine to be the need of hour, which literally means “healing at distance”. It is indeed a blessing in this current situations where safety lies in just staying back at home, “Tele PT” turns out to be an essential tool for the professionals to evaluate, diagnose and manage patients suffering from aches and pains and most importantly missing their routine physio sessions.

Few days back, our clinic front staff received a query call raising a concern regarding who all can avail these Tele-PT Virtual sessions, Well not as hard as it seems to be as anybody who finds himself under following conditions can connect to Physiotherapist for Tele consultations:-

  • Pain that has not been subsided since last 3-4 days.

  • Poor posture and ergonomics while working from home leading to discomfort.

  • Underlying history of pain aggravated due to bad routines or household chores exertion.

  • Elderly people facing issues related to restricted body movements.

  • People who have been missing thier regular therapy sessions/fitness classes owing to lockdown.

Presently, the next question, which arises, is why should one take these physiotherapy sessions through virtual communications and why not wait for the lockdown to get over. Is it so essesntial to go for this Virtual Physiotherapy session in such uncertain times? Well, yes there goes your anwser in the question itself, these times are definately uncertain and unpredicatable while each one of us is bound to be indoors none of us is really sure of how long this would last, while on the contrary we aren’t really skipping anything..exercises, cooking ,hobbies we all have even setup a small workstation for our office work at home,then why skip good health? As someone rightly said, “Your Health is an investment and not an expense” It only demands one thing from you – Dedication. Just like we at Physio Active are dedicated towards your well being and Hollistic wellness and aims at building a healthy community.

So if you dedicate yourself in this ever reaping benefits Investment you will realize how salient it is to focus on your and family’s wellbeing.

Considering all the boon social medial has provided us with ,each one is using digital media platforms for all sorts of daily essentials as suggested its the new “Virtual World” we all are living into or atleast getting accustomed to it in this aeon of “Social Distancing” where technology is no longer a luxury instead has become a necessity. So, why not take the perks of meeting your therapist via virtual screen without even getting to step out your home.In order to have a sane mind we require a painfree body. This is where Tele PT Virtual Consultation comes in as rescue.

PhysioActive, The Wellness Hub takes the initiative of your fitness and wellbeing by providing our essential services by the expert team.

Tele PT sessions bring us to you, virtually. Exactly as promised to be there for you always in health and sickness. You just need to let us know about your physical ailments and issues; we’ll address it asap.Here is what happens through the process –

  • Share your medical/health history with our Consultant Physiotherapist

  • Get a detailed Examination based on individual’s signs and symptoms.

  • Visual cues by the Therapist on Patient’s – Active Range of mobility for affected joint, Area of pain, Functional inability to do certain movements.

  • Get a probable Diagnosis by the Therapist.

  • Advice on Self-management of pain, ailment or discomfort, Precautions, Do’s and don’ts and Faulty movements while Exercise demonstrations.

What’s more, you can schedule your follow up sessions, get Home Exercise Plan ,fitness tips and workout guidelines from our specialists face to face. Consult with our Skilled Physiotherapist, make the best use of their expertise. Don’t let health slip out of your hands; your good health is the only virtue that will help you fight this era of pandemic.

Get in touch with us today!

Stay Safe. Stay Indoor.


Hello People,

Hope you all are in good health and most importantly indoors!

After our Prime Minister’s announcement regarding a nationwide lockdown with respect to the coronavirus outbreak, a man in our neighborhood wore workout clothes, came out to his balcony and started jumping and doing squats. Everyone watched from their balconies and followed along as he encouraged them to keep moving. The government has ordered everyone to stay home for three weeks in an attempt to slow the explosive spread of COVID-19 allowing people to go out only for essential reasons, going out for physical activity was not one of them. What else would a quarantined Physiotherapist do?

Lockdown and quarantine mandates have bought a big halt to everyone’s regular workout and active routines. However, exercise is even more important now, because it gives a boost physically and mentally.

It is easy to be sedentary right now and fall into various habits like lazing around or watching Netflix. Following a daily routine that involves exercise can be therapeutic and bring a sense of normalcy to your day. We as a team have started to share home exercise programs tailored specially for all of you.

Here a few quick tips on how anybody with pain or no pain can follow this physiotherapist certified exercise at home: –

Warm-up (Maintain the breathing in/out regularly)

Warm-up for beginners and intermediate athletes

  • Leg – 10 Inward hip rotations, 8 outward hip rotations (each side)
  • Arm – 10 forward arm circles, 8 backward arm circles.
  • 2 minutes jumping rope.
  • 8 walk-outs

Warm up for elite athlete

  • Four-way lunges, five reps on each side
  • Hand release push-ups, 10 reps (This push-up variation prevents cheating
  • Because you must lower all the way to the ground and raise your hands up before pushing back up.)
  • Warrior pose, 10 seconds
  • Workout-Round 1: Repeat two times (Be Aware about posture and hydration in between circuit)
    • Plank pose, 30 secs-one minute
    • Glute bridge, 10 reps
    • Side plank, 30 seconds per side
    • Windmill toe touches, five reps per side (Stand with your feet just beyond hips width and your arms extended to the sides. Reach your right arm down the floor between both feet, right arm up to the sky, bending at the hips and keeping your knees straight. Switch sides. Add cans/water bottles in hands for more weight.)
  • Round 2: Repeat three times
    • Burpees, 10 reps (Stand with your feet shoulder-width apart and your arms at your sides. Squat. Place your hands on the floor in front of you. Jump your feet back so you are in a push-up position. Do a push-up. Jump your feet back into a squat. Jump up in the air with your arms over your head.)
      Squat to overhead fly, 10 reps
    • Stand with feet shoulder-width apart and arms by your side, holding jars of peanut butter. Sit back into a squat position, pause and raise arms out to the sides and overhead to touch, palms facing up. Lower arms and return to a standing position.
    • In and out squat jumps, 10 reps
    • Stand with feet together, hands touching in front of your chest. Jump the legs outward and descend into a squat, then quickly jump the legs inward into another squat and repeat.
    • Water bottle turtles, 20 reps
    • Lie on stomach holding a water bottle in one hand. Lift your legs and arms simultaneously off the ground and pass the water bottle behind your back as you extend the opposite arm to grab it, and then extend the arms forward to pass it off in the front.
    • Lateral jumps, 20 reps
    • Start standing with feet together, a soft bend in the knees. Jump side to side, as fast and far as you can, keeping knees bent when you land.

Cool down- Take good 10 minutes to relax, breath and stretch.

Balance in good physical health promotes good mental health, in these times where we have all the time in the world for ourselves, all you can do is- “Create, Regenerate, Rebuild & Reconnect”. Every little bit of movement counts so move, move, and move.

You do not require fancy equipment’s things at home such as water bottles, soda cans, Pulses packet, containers can work right as your exercise partners so just get the routine set and start exercising for good 45 minutes to 1 hour.

Also, essential is that along with the exercise you keep a check on few things as well –

  • Spend quality time with family and yourself ( Self-care is healing)
  • Cook right – eat right (Balance Nutrition)
  • Practice meditation (Awaken your spiritual soul)
  • Enjoy the calm in the nature ( listen to those melodious chirpy birds)
  • Do NOT PANIC… Follow preventive measures set by WHO.

Last but not the least, I would like to conclude – this Widespread Disease COVID-19 has given us lot of learning and positivity as well, towards how we live life. This was the exact time we used to crave while being busy, slogging ourselves each day each moment! Therefore, now is the time, make the most of it!

“While the Nature takes its own good time to heal, let us all rebuild ourselves – Mentally, Physically, Spiritually & emotionally.”

Until next time, keep Safe, Keep Praying, and Stay Home.


Peace & Love

Winter gives us a much required ‘break’ from summers. After months of sweating in sultry heat, one gets a chance to stay both indoors and outdoors, without worrying much. But winters is said to bring long lost pain back in our day to day routines too, such as – Pain from older injuries, asthma, arthritis and many more ailments. We all experience pain randomly in shoulder, neck or back causes of them could be varied, most common being our sedentary lifestyles such as lack of movement and prolonged sitting hours usually seen in office goers. 

Henceforth, Physiotherapy is an effective way to find out more about the causes and related treatment for the pain as we are all aware of how immensely it helps in easing and recovering from such pains and niggles in winter season. It is a finer course of action for deep rooted causes as solace from all discomforts. Physiotherapy helps a person stay fit for much longer as our goal should be on toning and conditioning precise muscle group rather than aimless generalized training. Target Strengthening aids in better mobility and endurance which is helpful in dealing with day to day fatigue and lethargy in the chilly season.

Our aim should be constant therapy. As a therapist I can assure you slow but steady progress though it does takes time for an injury to heal nevertheless physio works on the root cause, functions by method as it requires skill, right technique and proper body alignment.

In this time of the year, generally distracting persistent pain and stiffness keeps us from being productive anywhere, one can’t focus on work or anything else. It takes away many precious minutes of our lives. Why should we leave it untreated, when Physiotherapy has the best solutions? Our goal should be effective recovery. After all, who likes to have “pain in the neck”, literally.

Stiffness or tightness in a muscle or a part of body can have one or more distinguish causes. During the cold season, you have likely been tensing up in an attempt to keep warm, as well as being more sedentary than you are during the warmer months. This tension and lack of movement has likely contributed to a loss of muscle length and muscle strength.

If you’re experiencing this stiffness and tightness during exercise, it may be due to the often-overlooked cause of muscle weakness. While it might seem counter-intuitive, strengthening the tight muscle could be just what is needed. Often when muscles become stiff during exercise it is due to muscle fatigue, resulting in tightening. When the muscles are strong, they are able to function more efficiently and for longer.

Low-impact form of resistance training such as exercise using resistance band or weights, power yoga, Pilates and cardio that can help to both lengthen and strengthen the muscles should be followed during this season. These exercises will certainly help us keep ourselves warm and energetic.

Strength is built by gradually increasing the resistance levels like a step by step process and also through a focus on core strength, which helps to improve your posture, supporting your overall strength and stability. Attention should be on safely increasing the length and stretch of muscles, as well as the range of motion within the joints. In colder temperatures, the joints pain tends to aggravate worsening the discomfort and in spite of no evidence being supporting the fact that drop in temperature affects our joints and muscles there lies one theory relating to drop in pressure tends to expand structures like tendons, ligaments and muscles decreasing the spaces and increasing the tension in the joint causing pain. 

Why this happens?

Give a read to few other reasons why joint pains flares up in winter season:

  • The pain receptors become more sensitive during the winters hence decreasing your pain threshold.
  • There are more muscle spasms in colder temperatures, which worsens the pain and stiffness the joints.
  • The cold reduces the blood circulation to the fingers and toes, which amplifies the niggles and aches.
  • Less sunlight during winters means lower vitamin D levels and less of absorption of calcium leading to fragile bones and joints.


What will help?

  • Keep yourself warm -seeing the temperatures of your city, choose to wear warm winter clothes or dress in layers. Always ensure that you cover your head, hands, legs and feet.
  • Moisturize & Hydrate -Yes! you read it right even in winters you need to drink up lots of fluids, dry and harsh winters make you parched hence fluids help keep you more active. Even mild dehydration might make you more sensitive to pain and make you feel lethargic. Apply lots of skin moisturizing lotions from head to toe before going out.
  • Exercise -Winters do make us want to cozy up all day in the blanket but what better than warming yourself up internally with good 30-45 minutes of workout rather than just with warm blankets and loads of layers! Stretch before you leave for outdoors.
  • Avoid the chill – Older adults and old age people should use heating pads, hot water bags or an electric blanket to keep yourself warm while resting or sleeping. Heating pads are more useful for localized areas where joints have become stiff and painful from the cold weather. Hot showers and steam always help as it moistens your skin and also aids little aches here and there.
  • Source up Vitamin D –Good food sources of vitamin D include fatty fish such as salmon, especially the wild salmon, tuna, mackerel, mushrooms, eggs and vitamin D fortified foods such as milk (any milk will do–cow, soy, almond, or coconut milk are all fortified). Lots of seasonal green leafy vegetables 
  • Increase your intake of omega-3 fatty acids – Omega-3 fatty acids are highly beneficial in reducing the inflammation level in your joints. Include avocado, flaxseeds, walnuts and fish in your diet with healthy amount of ghee and oils.

Last but not the least, Winters is a beautiful season personally my favorite so do follow a healthy and active lifestyle so that you may step out and enjoy the magical peep of sunshine.


With so many articles, blogs and videos on how to maintain bone health, we know everybody is way too much enlightened when we talk about any health issue and when it comes to our bones they also face density loss. As a part of natural ageing process, bones tend to ‘degenerate’ with time. It is more rapid in women post menopause but it does also effect older men significantly. Rapid Bone loss further
results into osteoporosis and various other ailments like fragile bones or fractures, Generally the process is silent and progressive.

Why do people develop osteoporosis?

One of the significant reasons of people developing osteoporosis includes age, gender and lifestyle. Though there are other factors causing damage too such as vitamin D deficiency, lack of calcium intake and physical inactivity. While we emphasize on “PHYSICAL INACTIVITY” in bold letters often we as therapist come across one common question “I am pretty active doc! Working 10-12 hours per day still why are we suffering from these pains and discomfort.” Well well you definitely need to work on your muscle strength and toning as far as your daily routine is concerned you tend to exert yourself more rather than keeping yourself active.

This is where we can help you out. We all know that bone is a living tissue. Yes, it is! Any form of exercise helps strengthen our bone and activate your muscles. Physiotherapy is one best aid towards bone strengthening .More so, it can prevent bone thinning, helping you gain strength and increase your endurance.

Osteoporosis can be seen in older people. Which is also one reason why they are at high risk to fall. Physiotherapist helps you find activities that suit your body type, thus making the bumpy road to a healthy life easier. Older adults should generally be following low to medium impact activities such as walking, yoga and upper & lower body strength gaining & activation exercises. Depending on the stage of degeneration moderate to high impact activities like walking, jogging ,cycling and set of some resistance strengthening exercise prescribed by a Physiotherapist can be followed by young adults ageing towards 40s-50s who are at risk of developing early bone density loss therefore these exercises prevent bone fragility.

Our bones keep growing from childhood into early adulthood. Make sure you follow a diet rich in nutrients and vitamins during this phase.

Let’s come to the diet bit now.

It is always wise to consult a Dietician & nutritionist for your diet. I suggest a diet rich in calcium and vitamin D, foods rich in anti-inflammatory properties such as –

  • Tomatoes, Ginger, Turmeric
  • Green leafy vegetables- spinach & kale
  • Nuts -almonds & walnuts
  • Fruits – Oranges & all kinds of berries also, make sure your body gets enough sunlight, which can also boost vitamin D.

Physiotherapists help you with exercises which can improve mobility, endurance and Functional ability. If you have elderly people at home, you can encourage them to walk every day.

Osteoporosis can be taken care of both by conservative & invasive methods. A physiotherapist helps one identify the grade of degeneration and guide you further for its required management.

We at Physio ACTIVE help you manage the symptoms by prevention and lifestyle modification by guiding you through various exercises and
activities beneficial for you. Technological advancement being a boon to us, At Physio active we have ALTER G® The Anti-Gravity Treadmill, works as wonders be it Injury or Surgery it helps in rebuilding strength, increase your walking endurance without placing much pressure on your lower body joints.

Now, you know in case of any discomfort where to visit and whom to meet. Physio Active is just one-step away from all your worries. But before that would like you to have a read through this quick guidelines :

  • Osteoporosis is a condition where bones become thin, fragile and brittle
  • It occurs when more calcium is taken out of your bones than replaced.
  • There is no specific cause for osteoporosis. Thinning of bones can occur due to varied reasons.
  • Menopause, excessive alcohol or smoking, overactive thyroid, chronic liver diseases, lack of activity, overexertion, age-related natural degeneration and lack of sunlight exposure are few major risk factors
  • A Physiotherapist rules out possibilities and helps in charting exercises as per your muscle strength
  • Weight bearing and resistance exercises help stimulate production of new bones when one is younger, limits the loss of bones when one is older
  • A special scan called bone densitometry scan can help diagnose osteoporosis
  • Routines and structured exercising may help stimulate growth of new bones, also known as osteogenesis.

Remember to always consult a specialist for any ailment. “You may see the surface of any disease, a Physiotherapist helps find its root cause.”

Exercising is not a one-day affair. It is like a process, it has to happen every day. Exercising in high temperatures is way too tasking. Primarily it sweats a lot more than usual, while our body systems aren’t that prepared to take the heat. Furthermore, to help cool itself, your body sends more blood to circulate through your skin. This leaves less blood for your muscles, which in turn increases your heart rate.

On the contrary, it is nature’s prerogative to make one sweat and burn. Sweating naturally is the body’s way of controlling its temperature. Take it as a blessing.

Some athletes stay fit throughout the year, due to a disciplined routine. That makes them adapt to exercising in the heat and high humidity. Why is it a blessing in disguise? Running, walking or basic jogging in humid temperatures takes a lot of effort. Which means you tend to ‘burn’ more than you do in usual days.

The bane – sweating in high humidity can affect our body adversely if we aren’t prepared physically one gets dehydrated very easily. Our body loses essential electrolytes. Scientifically talking, our VO2 max or the ability to use oxygen to create energy withers easily. Dehydration furthers the reduction of VO2 max, hence creating an electrolyte imbalance. Our body gets more prone to heat strokes, where the core body temperature can shoot to fatal levels. Heatstroke is the most serious heat-related illness where the body temperature might rise upto 105°F or higher within 10 to 15 minutes.

In case you suspect heatstroke look for these common symptoms:

  • Dry, hot skin (no sweating)
  • Rapid, weak pulse
  • Disoriented 
  • Seizures
  • Unconsciousness


It is advised to maintain discipline in exercise routine plan throughout the year. Our body can acclimatize itself to certain atmospheric temperature in no time. People who do exercise regularly, feel a significant rise in the endurance levels. This happens only when you respond well to exercising in humid weather and in that case while you work out, be careful of certain things.

Don’t rush to be super fit. Remember, it is not a one-day affair. It is a process.
Each drop-in ocean is essential.

  • Go for easy-pace work-out
  • Give your body the time it needs to adapt and acclimatize
  • Monitor your vitals 
  • Pay close attention to how your body responds to humidity while exercising
  • Look for signs of heat exhaustion/dehydration such as 
  • Heavy sweating
  • Muscle cramps
  • Fatigue/weakness
  • Dizziness/giddiness
  • Nausea or vomiting.
  • Wear comfortable clothing while exercising. Easy-Breathable cotton is a good option, as it allows sweat to dry quickly.
  • Don’t work-out in the Sun mostly peak hours(12pm-4pm) 
  • Replace electrolytes and fluids by staying hydrated
  • Opt for natural electrolytes like fresh coconut water, fresh-pressed watermelon juice, probiotic drinks, etc. Watch out for allergies to dairy
  • Maintain a healthy diet, consult a Dietitian for the same
  • Consume more of cucumbers, strawberries, scallions, mangoes, turnips, oranges, wheatgrass, bananas, sour foods, etc. 


As tempting as the humid weather sounds to burn calories more than usual, working out in such conditions requires experienced supervision. Muscle training should be done under the guidance of an experienced Physiotherapist to prevent injuries and health-related disorders.

Happy Monsoon Happy exercising!