3 Things That Cause Back Pain That You Didn't Know Until Now! — LEVEL4 PT &  Wellness

Lower Back Pain can be happened by many causes- such as muscle weakness to muscle tightness, inflexibility of the whole body especially lower body – legs, and poor posture to high heel shoes.

Back pain can also happen due to inability to walk correctly and insufficient movement of abdominal organ, improper breathing pattern and mental stress, anxiety and depression.  

Between the Rural and Urban Populations, we can see that most of the lower back pain complain come from Urban populations because of differences in our lifestyle means activities in daily life and many research also claim that. 

 Just as our genes expect us to walk upright and to go barefoot, they are also pre-programmed to expect a lifetime of pain-free movement through an almost infinite number of planes under various workloads. We are wired for the effortless attainment of perfect posture, yet poor posture and inefficient biomechanics are now common place in the industrialized world. We can blame a sedentary lifestyle, our excessive reliance on modern comforts (such as poorly designed chairs, braces that compensate for functional errors, and elevated shoes that compromise posture), and flawed cultural influences (such as slouching fashion models) for the pain and spinal degeneration that millions suffer from today. But it doesn’t have to be this way. You can easily correct poor posture with a few simple lessons that can pave your way to a lifetime of pain-free activity.

The very obvious downside to poor posture is the chronic and often debilitating physical pain that accompanies it. If you spend your days sitting, standing, and walking with a fundamentally flawed posture, it will catch up with you in the form of pain, increased injury risk, and long-term degeneration in whole body but especially in spine. If you want to live a long, active life, a healthy functioning spine is essential. The spinal cord is essentially a high-bandwidth system for the transfer of information between nerves, organs, and other parts of our body.

Here give you some tips for relieving this kind of pain.

  • Improve your Posture – Sit, stand, and walk straight frequently keep changing your position such as if you are sitting for last more than 30 mins, stand up and walk for 2- 3 mins and sit down so that you can avoid stress build-up.

  • Stretching–  Stretching of whole body is good but  Stretching of spine and lower body – hip and ankle is most important. Remember stretching are only providing relaxation not strengthening 

Knee to Chest

Purpose: To reduce pressure on the nerves in your low back and relieve back pain, knee to chest stretch is best and research proof tip for quick and best results

How to perform a knee to chest stretch:

  • Lie on your back.
  • Bring your knee toward your chest.
  • Using your hands, gently pull your leg in until you feel a comfortable stretch.
  • Hold for 10 seconds, then place your leg to the floor.
  • Repeat with the other leg and hold for 10 seconds.
  • Repeat on each leg 3 to 5 times.
  • Hold both legs together in the stretched positions for 10 seconds.
  • Repeat with both legs 3 to 5 times.
  • Engage Yourself in Some Activities- To buildup muscle strength is necessary to keep your body in proper perfect posture.

Tip- Stay in this (below pic) posture and maintain regular breath – in- out.

  • Walk Correctly- Walk in an upright straight posture always. Go barefoot on a grass and walk for 30 mins every day. The sensory information from the foot will automatically correct your posture in some degree and best way to connect with nature.

Tips for walking properly

  • Keep your head up. When you’re walking, focus on standing tall with your chin parallel to the ground and your ears aligned above your shoulders. …
  • Lengthen your back. …
  • Keep your shoulders down and back. …
  • Engage your core. …
  • Swing your arms. …
  • Step from heel to toe.
  • Focus on Breathing- Lying down straight with pillow under your both knee on a mat and practice relax Abdominal Breathing Pattern is going to help you to move your abdominal organs and give you a sense of relaxation physically and mentally.
  • Use Hot and Cold Water Bags– According to your condition use hot and cold water bags or towel. In stiff back and tight lower back muscle use hot water bags to relax the muscle and in acute condition always use cold.

Tips for Morning Lower Back Stiffness– Before going to bed lying down on your abdomen (face down position) use mat or bed. Apply hot water bag (or towel) on your affected area for 15 to 20 min, gently apply any pain relieving oil or can use coconut oil after that. 

Then lying down on your back (with face up) bend your both knee and rotate to right and left side for 10 times on each side and hold for 5 seconds. 

Doing this you feel in morning much relaxed and less stiff back. 

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.

In the modern era, rehabilitation after sports injury has become a domain for specialists, and its evolution has necessarily brought together the sports physiotherapist, the sports physician, and the orthopaedic surgeon.

The changing profile of sports related injury, as well as limited availability of facilities for rehabilitation in many areas of India, is a matter of concern. Elite sportspersons have some protection, but the average athlete is often left to fend for himself. Key factors in successful sports injury rehabilitation protocols are the application of modern rehabilitation protocols under appropriate supervision, appropriate and well timed surgical interventions, and judicious and need based use of pharmaceutical agents.

Modern rehabilitation protocols emphasize teamwork and proper rehabilitation planning, and the rehabilitation team has to be led by a trained sports physiotherapist, with an understanding of the protocols and interventions required at various stages.

Sports injuries are different from regular injuries and mainly affect an athlete. Sports injuries happen while participating in sports, training and or exercises. Overtraining, lack of conditioning, and inappropriate technique of performing a certain task leads to sport injuries. Neglecting to warm up prior to exercising or playing any physical sports also increases the risk of injuries. Although, sports injuries are mainly found in athletes involved with any form of physical sports, there are another species of athletes – the weekend athletes (engaging in sports only during weekend).

This kind of “athletes” are actually more prone to such injuries, owing to their sedentary work week and the sudden weekend physical exploits that are bound to take its toll on their bodies.

An athletes put their body under a lot of pressure, which sometimes leads to wear and tear in the muscles, joints and bones. Sports injuries treatment is better dealt with the help of sports physiotherapy, which is the particular branch of physiotherapy which manages injuries and physical issues associated with athletes. Sports physiotherapist helps the athletes in making recovery and also provides some education on the prevention of further injuries. Sports physiotherapists have sports specific knowledge and as such are better apt in helping the athletes make rapid recovery.


Whether it’s a throwing injury or the result of a hard tackle many individuals suffer from serious sports injuries and conditions and don’t even know it. Sports injuries can be of any type depend on games and athletes style. Let’s take a look at some of the most common sports injuries.

Concussions are traumatic brain injuries (TBI) caused by a direct or indirect blow to the head or neck. Millions of athletes suffer concussions annually making it one of the most prevalent athletic injuries.

Bone fractures and stress fractures occur as a result of a direct trauma or continuous stress over time. Today, nearly half of all stress fractures affect the lower leg.

Sudden rotations or direct impact to a joint may result in a dislocation. This injury is often painful and will require immediate medical attention. Dislocated shoulders, wrist, knee and dislocated fingers occur frequently during athletic competition.

Collisions, quick pivots, or squatting motions during activity can lead to cartilage damage, ligament tears, and tendon ruptures.

Overuse syndrome, forceful actions some time injured muscles very badly on and off game. Poor eccentric loading and weaken muscles action with poor biomechanical action are one the biggest reason seen in young athletes at beginner and intermediate stage.

What is Sports injury rehabilitation?

Sports injury rehabilitation or ‘rehab’ is a structured programme designed by physiotherapists for people who have sustained a sporting injury. Depending on the type of injury you have sustained, your programme will include a number of parts which may include strengthening exercises, mobilising, pain relief techniques and functional skills. At Physio.co.uk, we aim to maximise recovery by tailoring the rehabilitation to your individual goals and monitoring your progress throughout.

What are the benefits of sports injury rehab?

Our specialist musculoskeletal physiotherapists will work with you to provide a thorough rehabilitation programme which will encourage a number of benefits including:

  • Overall Functional strengthening plan
  • Safer and faster recovery and return to sport
  • Strengthening weakened muscle groups
  • Reducing any pain and inflammation from your injury
  • Maintaining cardiovascular fitness whilst you are out of sport
  • Minimising the risk of future injuries
  • Improving your flexibility and coordination
  • Advice on correct footwear and equipment

Who will benefit from sports injury rehab?

Whether you have been injured whilst playing high level sport or during recreational activity, the physiotherapists at Physio Active will be able to design you a full rehabilitation programme to help you get back to full fitness. Our physiotherapists have a vast amount of experience in treating a wide variety of sports injuries including:

  • Recent or chronic injuries
  • Anterior cruciate ligament (ACL) ruptures or tears in the knee
  • Shoulder dislocation or separation
  • Rotator cuff injuries
  • Frozen shoulder syndrome
  • Stress fractures
  • Pulled hamstrings

How does sports injury rehabilitation help?
Your rehabilitation programme designed by our dedicated musculoskeletal team will improve your recovery in the following ways:

  • Breaking down scar tissue and promote the healing of tissues
  • Stretching muscles and ligaments to increase range of movement
  • Relieve any muscle spasm or stiffness
  • Increasing lubrication and nutrition of injured and unaffected joints
  • Removes chemicals in the injured area that are causing pain
  • Builds up weakened muscles to regain full function

When Surgery Is only Option For Your Sports Injury?

Let’s say you’ve changed your lifestyle, tried in experienced physical therapy, and your sports injury is still holding you back. If your symptoms cannot be managed with nonsurgical treatments or your functional plateau is keeping you from your active lifestyle it may be time to consider surgery. Surgery is required when-

  • Pain is not resolved with regular conservative treatment
  • When athlete performance is reduced after fitness regime
  • When Biomechanics is not balanced due to regular pain and poor muscles functions.
  • Recurrent pain and joint injuries after using corrective device.

Physio active, one of the advanced Sport physiotherapy clinic in Gurgaon working alongside with aims to restore movement and function of an individual who is affected by injury, illness or disability.

At Physio active, the sports physiotherapy comprises of service for physical testing/screening, physical training, nutrition and mental training, surgical intervention and re-habitation program to treat injuries, enhance performance and maintain a desired fitness level. Most athletes are recommended a physiotherapy program after their injuries to aid in their recovery and also provides education and advice for health promotion, disease and injury prevention

There are several sports injuries that are known to benefit from physiotherapy. From ligament sprains to muscle sprains, fractures and dislocations – it is all about treating the injury professionally and being guided in every step of the way.

The main goals of physiotherapy and rehabilitation in sports injury cases include:

  • Planning exercises regimes to help return athlete to pre-injury function at functional site.
  • Personalized exercise prescription is used to improve mobility restrictions.
  • Preventive Injury methods and diagnosis for athletes through screening process and exercise
  • Helps achieve peak athletic performance.
  • Monitoring of athlete

Basic Sports physiotherapy plan

Athlete need to maintain high level of physicality which lead to various recurrent injuries. Post-surgical sport rehabilitations are very important like regular practice and corrective devices. Physiotherapist had study athletes’ complete history of injury, type of injury, kind of surgery and it complications. Athletes is suffering from many underlying muscular problems and abnormal movement patterns. Pre and Post physiotherapy play very important role in complete recovery of athlete after surgery. Pre physiotherapy help in maintain muscles conditioning and Endurance of athlete. Sport surgical rehabiliton include-

  • Pre- surgical assessment of whole body (To avoid lack of support for other joints and muscles)
  • Pre- surgery training for prevention of loss of muscles weakness and wasting.
  • Active non-operated limb exercises
  • Proper training of whole body (breathing exercise, Diet management, Vital sign management)
  • Selection of corrective device
  • Planning of post-surgical programme according to game events with athlete, coach and team management

Stages of Post-surgical sports physiotherapy

  • Surgery recovery
  • Rebuilding Motion and Strength
  • Protected Reloading and Reconditioning
  • Restoring endurance and cardiopulmonary capacity
  • Sport Specific Strength, Conditioning and Skills
  • Return to sports

Physiotherapy now a days evolved a lot with demand of sports and its rising competitions. Now a day every athlete wants to return on ground early with proper strength and functional capacity. At Physio Active we focus on proper rehabilitation of post-surgical area with speedy recovery on training schedule. We look on general body condition and focus of basic strength of body.

  • Balancing training
  • Strengthening Exercise
  • Proprioceptive training
  • Non-surgical limb support
  • Endurance training
  • Wireless pro support in active recovery
  • Alter- G support for leg surgery –it help in fast recovery and strengthen of operated leg (joint, ligament, tendon via weight bearing function of brain)
  • Advanced Joint manipulation and Taping for early mobility support.

Benefits of Physical Therapy After Surgery

Surgery can temporarily restrict your range of motion. If you are experiencing difficulty with your ability to move, physical therapy can help. Depending on your unique physical therapy needs, assistive devices such as canes and crutches can help ensure your safety while you recover. Few reasons why you will benefit from physical therapy after surgery:

  • Enhanced Mobility.
  • Improved Blood Circulation.
  • Pain Reduction or Elimination.
  • Better Muscle Function.
  • Improved Balance.
  • Strengthened Core.
  • Cardio-pulmonay functional capacity


Sports Injury Rehabilitation is critical to help ensure you return to the activities you love as quickly and as safely as possible. The application of sports physiotherapy is limitless with a host of benefits. The regular exercises can help athletes to revitalize their bodies and keep them fit. Physical therapy in sports also helps maintain muscle strength, flexibility, balance, and posture, all of which are geared towards achieving optimal performance.

Effective rehabilitation should always be a staged process aimed at promoting recovery, expediting return to sport, optimizing performance, and preventing re-injury. Injuries in sport happen; however, your recovery time can depend on the severity of the injury, effective management and accurate diagnosis. For some injuries, healing will take a couple of days or weeks. For others, however, recovery time frames can be protracted. Regardless of the overall duration, through injury rehabilitation, is critical, and effective management is typically undertaken in a staged approach.

Physio active with experienced team are always committed to providing state-of-the-art clinical care for athletes of all ages and skill levels. Although you may be injured, you can still stay in shape, and can use the injury period as an opportunity to strengthen other areas of the body.

A personal, committed investment in healing is a strategy that will help you regain optimal performance. If you need help working through this process, you can find out more at www.physioactiveindia.com and book online.

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.

Every day we work on different machines. Some that have a user-friendly experience while some that are rather complicated and meant to be dealt with by the experts alone. Some come with a user manual and some we manoeuvre and figure out, just somehow. Among the latter category lie the human muscular skeletal system. As individuals we learn about it throughout our lives. But the good news is there are experts who can enable us to use it better, help us cure it when strained and maintain its health for a smooth functioning and a long life. 

Here, the role of joints is integral for better movement. And of course, the most well-known of them are the knees. They bear the weight of the upper body, while also maintaining the flexibility so an individual can walk, run, sit and stand with ease. It cannot do it alone and so has the three muscles around it to give it the strength that holds a vital role in the entire process.

First are the calf muscles that are just beneath the knee. They are considered the second heart in the body. Surprised? Well when the heart pumps blood to every part of the body, the calf muscles play an integral role to pump the blood back for oxygenation against gravity, much like the heart. These muscles need to be given adequate attention through strengthening exercises, stiffness in these can lead to the neighbouring knee joint to stop working efficiently. Second are the hamstring muscles. Well known to fitness experts, these are three muscles at the back of the thigh that help bend the knee. These tend to shorten and tighten leading to a subsequent weakening of the spine. Third are the quadriceps. As the name suggests these are four muscles that straighten the knee and you can thus imagine the role it plays in the health of your knee!

They say the knee gives way in old age. Consider this, when does a machine actually stop working? When it’s not taken care of, when the battery has had trouble and has not been replaced or when it has been lying idle. Well, that’s the same for the knee joint – take care of not just the knee but the neighbouring muscles by adequate exercise, diet, rest and appropriate footwear. 

Earlier, in the case of women and men the problems would vary. Wondering why? Purely based on the role they might have to play and thus their lifestyle. But today with the genders sharing responsibility, and thus roles being similar, the problems have also thus become similar for both. 

Machines do not see gender, nor age and thus it’s purely how you treat it and attend to it. While the above may be considered as a user manual for most of us, it is imperative that you frequent the expert to get a perspective as to what part needs what kind of attention. Start today!

Knee Osteoarthritis : Causes and Solution

Osteoarthritis of knee joint means damaging of cartilage of the knee joint which gives you pain and by the time your muscle will also become weak.

Here a sample of knee joint X-ray, you can see difference between normal and osteoarthritic knee joint.  

Knee Pain Physiotherapy in Gurgaon

The result of developing osteoarthritis in knee joint you can experience pain and muscle weakness around the knee joint. Discomfort in walking and getting up from the chair and bed.

So, the question is what is the cause of developing this condition because of you getting old or because you are not using a correct lifestyle.

I want to tell you here that most of the cause of arthritic knee joint is because of your lifestyle you can have a healthy knee at age of 70 also.

What is the healthy and unhealthy lifestyle?

Lifestyle means how well you are doing physical activity, and the quality of your food. If you are taking care of these two things then you can prevent from damaging your knee joint in future or stop it from further damage.

An unhealthy lifestyle can contribute too much of body fat and too much of body fat gives extra load on the knee joint that extra load on the knee joint contribute to damage your cartilage.

So the solution of this one is also very simple. Reduce your body fat with the help of exercise and food.

Aerobic Exercise which helps you to burn calorie more but the problem is how you can do aerobic exercise with such a knee joint pain.

Alter-G will be your answer in this situation, it reduces the load from your knee while running.

For weakness of the muscle around knee joint will be recover by a good rehab protocol which include muscle strengthening and stretching of certain muscle for pain relief.

So, change your lifestyle and a good rehab protocol can change your condition. You can also consult a physiotherapist for the right guidance and treatment.

Visit PhysioActive for a detailed assessment of your individual posture and muscle strength as it is essential to determine your individualised treatment protocol. Specific muscles might require myofascial releases and others might require to be activated before starting with strengthening which only a qualified physiotherapist can determine. We at Physioactive are fully equipped to provide best physiotherapy treatment required to treat your knee pain.

Dear friends,

Today, I am going to tell you about the ABC’s of stretching exercises as I have seen most of the times my patients are not aware about the basics of stretching exercises. Stretching can be done in several different ways, but one technique—Static stretching is probably safest and is also simple and effective Static stretching involves easing into a stretch to the point where you begin to feel mild discomfort–never beyond—and then holding that maximum position for 10 to 30 seconds.

Research has shown that holding a stretch longer than that doesn’t provide any additional benefits and that briefer stretches probably won’t do you any good. I think it is very important to know the do’s and don’ts of stretching in order to avoid any damage to tissues.

Stretching Do’s and Don’ts:

  • Never stretch a cold muscle; always warm up first you’re stretching at the end of your exercise routine; or warm up muscles with a slow walk or with a five – or 10 – minute stint on the treadmill then stretch.
  • For most stretches you want to be down on the floor so you can relax your body, especially the area that you are stretching. If you don’t relax the area you’re stretching, your muscles will tighten slightly and you won’t make much progress.
  • Don’t hold your breath while stretching. Your muscles need the oxygen. Exhale as you try to stretch farther.
  • Stop if you feel any pain. Pain indicates you’re damaging tissues. You should feel the stretch, not pain.
  • Form is everything. Don’t cheat your stretch by contorting your body or using other joints to compensate for inflexibility
  • If you feel any unusual pains or feel sick in any way, stop and see your clinician.

Human body is perhaps the most unique creation of God. It acclimatizes itself to the surroundings and environment it lives in; gives you signals every time it needs attention and even heals wounds and pains with its own strength. It is only when it has exhausted all its strength that it seeks help – this is why it is extremely important for us humans to hear and understand our body.

These supposed symptoms are what lead you to doctors who eventually help treat the problem. But what happens when you ignore these symptoms?

Let me tell you a story from the 1990’s about an old man who often complained of shock like sensation in his leg. This pain was so excruciating that the 60+ year old man was not able to walk, sit and stand like others at his age. He would often sit with one leg bent and the other extended. Back in those days, there was no Google and very little information about posture, and perhaps little information about the name of problems. Extremely dedicated to his job, he never looked out for help from doctors, because of the supposed lack of treatment to such a problem, and the belief that surgery would be dangerous for him at this age. These myths are prevalent in society even today and many continue to suffer the pain in this scare.

This gentleman had a medical condition called Sciatica, a pain that extends from the hip, back and outer side of the leg. The real question is can it be cured?

Here’s the good news – the condition of Sciatica can be relieved through conservative methods and Physiotherapy, without surgery! Moreover, Sciatica is only a symptom. It could be caused by the compression of the spinal nerve root in the lower back, where the sciatic nerve might get pressed between the vertebrae in the lower spine. The piriformis muscle can also irritate the nearby sciatic nerve and cause pain, numbness and tingling along the back of the leg and into the foot (similar to sciatic pain). While there maybe varied reasons, one needs to look into whether it is an acute or a chronic problem; acute problems may take 6 weeks to recover while chronic problems might take a little longer. Of course, age, lifestyle, nutrition / eating habits play a vital role in speeding up the recovery process. This holistic treatment is mandatory for the individual to get back on track else the problem may come back.

Post recovery, it is essential for individuals to continue a set of exercises 4-5 days a week only to ensure that the body never gets back to the problem stage again. Needless to say, it is good practice to incorporate a few exercises in one’s daily life so as to stay healthy, whether you have a pain/problem or not.

While everyone is bouncing back during these trying times, they’re also complaining of stiffness and pains owing to these long hours of sitting. Hence the need for a more disciplined lifestyle with a balance of work and the right exercises to stay physically healthy, leading to positive outlook towards life in general.

Reminded of the old gentleman from my childhood days, led me to think about the paradigm shift in technology that has allowed us to understand the signs, symptoms and treatments of many physical problems, all at the click of a button. But is this entirely reliable? Or does it create a sense of anxiety for many? A doctor takes his time to examine and diagnose the problem and so the information available on public platforms must always be validated by a medical practitioner. So next time, seek advice from the experts in the field, while keeping in mind what your body is telling you, half knowledge never does any good!

Dark morning, cozy winters, everyone sleeping, you step out of the house with your gears ready and start to run but suddenly in the middle of the run there comes an unwanted urge.

An urge to defecate, which I believe each and every or 60-70 percent of the runners face and usually it comes during the long runs. Clinically it’s called runner’s colitis/runners trots/runners diarrhea. Its symptoms can range from mild to severe ones and can seriously impact one’s performance or can even spoil it.


Some common symptoms may include:

  • Nausea
  • Acid reflux
  • Flatulence
  • Cramping
  • Gas
  • Sudden need to defecate
  • Bloating

There had been numerous researches done on it. Some very common theories which explain the science behind it are as:



Our intestine’s ability to absorb its content dwindles down in a dehydrated state. So in such a state the intestine flushes out its content and can lead to diarrhea



Diet is a leading trigger for runners’ diarrhea. The foods which can lead to this runners diarrhea include

  • High fiber veggies, fruits and whole grains.
  • Foods high in fat
  • Protein rich food
  • Wheat products
  • Dairy products
  • Artificial sweeteners



During a run the blood gets re-routed from the intestines to the legs and other body parts & once the blood flow is limited, the intestinal absorption of nutrients and water reabsorption in the colon gets disrupted, causing loose stools.



Running whip the bowels and squeezes the intestines. This fastens the flow of food content gas, and stool along the digestive tract, causing a sudden need for a bowel movement.





  1. Spend some good time in the washroom to clear the bowels
  2. Eat right before the run. Avoid eating foods which speed up the bowel movement. Also keep a check on the timing of pre-run meal and its quantity. You should also be prepared for emergencies.
  3. Stay well hydrated and avoid hot liquids as these can speed up the flow of food through the digestive tract.
  4. Use a diet journal to keep a track of the meal, timing and portion size and look for the patterns
  5. Wear loose clothing around the abdomen as tight clothing around the waist can constrict blood flow to the intestines, which in turn may make condition worst.



  • Bloody or jet black stools
  • Intense and frequent diarrhea
  • persistent diarrhea even after the exercise is over
  • Chronic nausea and ongoing abdominal pain.
  • Weight loss






Dr Richa Tandon (PT)

Sports Physio, Running consultant @ Physio Active.


About Author-

Dr Richa is Masters in MusculoSkeletol Physiotherapy practicing from the past 10yrs in Gurgaon. She is herself a Marathon runner and had completed half marathon recently. She is very active in Gurgaon and first choice as a consultant for beginners and pre-Marathon preparation. Her extensive knowledge on running gait, speed and pace management and Spine role in running make her more effective in solving many issues for beginner and elite runner.