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!