the_moving_physio

Hey hey everyone i took leap of faith and open practice in KwaHlabisa at Bhubesi medical center
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The blood donor of today may be recepient of tommorow. Save lives

Plantar Fascitis 📍
Plantar Fascitis is caused by collagen degeneration of plantar fascia of foot that attaches at calcaneal bone that's where we find fascia infllammed causing pain when walking.
🚩Plantar fascia 🚩
Plantar fascia fibrous tissue that is responsible for foot biomechanics like running, jumping and standing
🚩1. Also act as shock absorption for foot
🚩2.Provides foot arch with stability
📍Causes📍

1.loss of foot arches that makes foot flat (Pes planus and cavus deformity )
2.improper shoe fit
3.Diabetes mellitis
4.Tightness of gascrocnemius or foot plantaflexors..
5.leg length discrepancy
6 Prolonged standing like running and standing
🚩
Mostly affects women and mostly working adults age 25-65 years old
Patients usually experience pain on local point tenderness next to calcaneous bone.
When walking and standing or walking barefoot
Stair climbing

Little advice on hamstring strains/pain
Prevention is better than cure

🚩Back pain release exercises.🚩
In treatment of lower back pain the is no formula but what you can release back pain with exercises.

🚩Cat stretch🚩
The cat stretch can help lengthen the back muscles and make it more flexible and ease the tension in the muscles. You can do this exercise to release back pain.
🚩Pelvic tilt🚩
Pelvic tilt exercises can release tight back muscles and keep them flexible and also helps strengthen abdominal muscles which helps to relieve pain and tightness. This also activate your diaphragm
🚩Extension exercises🚩
A person needs strong back extensor to maintain posture and balance. Weak back extensors reduce spinal and Pelvic support do back extension help to release pain.
🚩Lying lateral🚩
Lying lateral lifts work the hip abductors muscles. These muscles support the pelvis and can help reduce strain on the back.
🚩Partial curls🚩
Strong abdominals are needed for posture and support the lumbar vertebrae and helps keep hips properly aligned.
Standing hamstring stretch.
Stretches hamstring but not higly reccomended because increase the discal pressure.
🚩Quadreped arm, leg raise🚩
Doing this exercise is great way to stabilize the lower back during movement of arms and legs

"Take care of your body. It's the only place you have to live " Jim Rohn
My patient once said "the pain goes from the lower back into my right leg. It started in my back because of my hamstring and it's still weak l. I can't exercise or even bend over for a ground ball.
Actually this patient was explaining reciprocal law. Know the importance of taking of your body!!!
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The lumbar spine, or low back, is a remarkably well-engineered structure of interconnecting bones, joints, nerves, ligaments, and muscles all working together to provide support, strength, and flexibility. However, this complex structure also leaves the low back susceptible to injury and pain.Lower back pain has many cause and we need to make sure we don't ignore signs of pain.

Back pain is a very common condition, albeit a uniquely experienced one. Ranging from the dull or throbbing aches of spine osteoarthritis to the shooting, sharp pain of a ruptured disc, back pain can also come and go, be constant, worsen with exercise or prolonged sitting, and/or be associated with neurological symptoms like numbness and tingling.

While back pain can be frustrating and debilitating, the upside is that the majority of episodes of back pain improve or resolve with minimal care, and usually within a few weeks

Treatment of low back pain is optimally directed toward a diagnosed or suspected specific but they are home exercise that can help to relieve the pain.

Passive vs active I hope this clicks😉😊

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Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, soccer, netball or running they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.

Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "won't put too much force on the muscle itself,. Healthy muscles also help a person with balance problems to avoid falls.

When you judge someone based on diagnosis you miss out on their abilities, beauty & Uniqueness sevenly

Sitting in certain posture position is not the problem but the problem is how long you sit in that position. It could lead to muscle tightness and that could lead to lower back pain and or neck pain depending on position. So make sure what you do you have good posture position. If you work at home with computer find time to stand up and stretch that could help out.
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