Exercise Clinic

Hi,

I am Dr. Varun Shanbhag, Physiotherapist. Today I would like to talk upon the topic which is most common and prevalent among the population in Mumbai as well as India. It is known as osteoarthritis of the knee. Many symptoms and many signs which come to our mind which people experience. The most common symptom is a lot of knee pain, swelling where knees are not able to bear the body weight. As well as this occurs usually in the morning. It does not allow you to work freely. It restricts a lot of movements. Evidently, what will happen is the quality of life will degenerate because you are not able to work better and not able to socialize better. This will restrict your lifestyle. today we will talk about what causes these symptoms. Now the main cause is age. So, the age-related problem is most common and that doesn't mean that age is going to cause the problem to everyone.

We talk about the concept of healthy aging. So, you should have good exercise, diet plan, and a good lifestyle so that this problem should not come in. People have certain job demand. Especially, the one who has a standing job.or you have to sit for too long without giving your body too much mobility. This causes too much pressure in the knee. What can we do for knee arthritis pain? The first thing to approach is pain killer medications. You also take a lot of medications to maintain cartilage. Along with cartilage preservation, what we can also do is to do good exercises.for lower limb joints. If lower limb exercises are not happening, you tend to have knee pain. A sedentary lifestyle does not allow you to have a good life. What we need to ensure that muscles around the knee joint need to be worked on much optimal rate. So, what we do in the clinic for entire lower limb, not only the knee but also hip, ankle, all need to be functioning at the normal rate.

Sometimes, some muscles tend to work more than the other. Even that also causes certain stress on the joints. Because one muscle is not allowing the other muscle to work better. We have to maintain the balance between quadriceps and hamstrings. For this, you have to do exercises properly. In most of the conditions, pain is just a symptom. What you need to take care of is the causative factors of pain. It is basically the muscle weakness around which is causing that pain. So, you have to make sure that the muscles weakness should not go beyond a particular limit and you have to take quick action. Otherwise, the next thing will happen is operation and we also have to do a lot of other things For further details, you can contact me through Lybrate.

Thank You!

Hi,

I am Dr. Varun Shanbhag, Physiotherapist. Today I will talk about rotator cuff injury. This is the common injury most commonly found in the people who are going to the gym, fall on the hand, those who have done a heavy lifting activity. You also need to understand what exactly is it? The rotator cuff is actually a synchronization of 4 muscles group which work and make your shoulder move in a much better manner. If this gets affected, your all other activities like dressing, self-care activities get affected. So, you make sure that this care is taken care in a very prompt manner. So, first, we need to diagnose at what level the injury is? Is it a grade1, 2 or 3? The grade depends upon the tear which has taken place. So, w have to do MRI or scans. You also have to see the causative factors of injury. Most of the patients are coming from a sports background. So, we need to design a protocol so that their return to sports is taking the least amount of time. We always make sure that this care happens in a very conservative manner. We do not go very enthusiastically and fast to get better recovery.

So, in such cases what you have to do is to understand that whenever a rotator cuff patient comes, we need to see the signs and the symptoms. The basic sign is pain around the shoulder area. Sleeping on the side would be painful, overhead activities would be painful, lifting, dressing, taking a bath would be painful because shoulder works in every single activity. So, in such situations, first, you go for a diagnosis and make sure you access yourself properly. This problem can cause frozen shoulder if not treated properly. So, you also have to learn the difference between the rotator cuff and frozen shoulder. Once it is done, we see how to manage this kind of pain. Initially, there are painkillers which are given. We also ask the patient to start with ice therapy. Once your pain levels are down, you have to start exercising for those particular areas. In those cases, you have to take care of the pre-existing stiffnesses in that particular area.

You also have to see that tissues do not hamper and take the help of the physiotherapist and in major pain, we can give the medicines, current therapy and also laser can be given in the same way. Once that is done, we have to go for a subsequent line which has to do with the rehabilitation, strengthening, and mobility. In rehabilitation, the strengthening part comes for the entire shoulder. Because your shoulder movement is the most important movement for your hand to work-out. So, shoulder movement has to be done in a very precise manner. Starting from the muscles strengthening, rotator cuff strengthening, small weight approaches and then you work in a different manner.

Now, last is the activity phase, whichever activity you are in tendon doing, you have to ensure that activity takes place in a very optimal manner. So, you have to make the person ready for approach. this involves a lot of 3-dimensional movements, range movements, and mobility movements. Once these 3 approaches are taken care of, you ensure that the pain does not last too long. So, rotator cuff pain will last only when you will not diagnose it properly. So, you have to take care of that pain and you have to give time to yourself so that the pain and the procedure of rehabilitation take place properly and in a convenient manner without causing too much pain. So, this is all about rotator cuff rehabilitation. For further information, you can contact me through Lybrate.

Thank You!

Hi,

I am Dr. Varun Shanbhag, Physiotherapist. I am practicing from the past 7 years. Today we will talk about the problem for people who work for 8-9 hours and live a sedentary life. The problem they are having with their postures. Back, neck, knee, ankle pain, headache. Today we will make people aware that - What is ergonomics? How can you prevent all those problems to happen in the office? So, first, you need to understand that what is posture? Posture is when various body parts align with each other and with respect to gravity. What is the role of the spine as it the most important part of your body? You need to understand the functionality of the cervical spine, lumbar spine.

Why am I emphasizing on the posture so much? Incorrect posture problem happens while sitting, lifting, improper bending. This all can cause you the back pain. And because of all this, you need to go to the physician. You feel discomfort, tingling, numbness, headache. All this comes in the same kind of atmosphere. The most problematic thing is back pain. How to prevent this problem to come in the first place? Preventive action is less painful, easier to be done and it causes less discomfort and it also increases the productive capacity. What exactly do we mean with the correct posture? What is the ideal posture in which you should be working? It is the position of your heel, knee, the angle of the back, the way your forearm should be supported, the height of the backrest, height of the computer and the eye level to see your computer. So, you also need to see whether all these things are possible or not as it depends upon the office atmosphere.

It minimizes the chances of getting any problem. Nowadays we are getting a complaint from below 25 age as they are getting back pain, shoulder pain, hip pain. The pain is not subsiding with the pain killers. The root cause is not the painkiller, it is the way you sit. Working in the office in the same posture will not help you. You need to keep changing your posture. Holding a wrong posture for a long time causes stress over the muscles which need to be relieved. You should do a few stretches at every interval. You can do these stretches in a very short span and not more than 5 minutes. Do simple shoulder shrugs. Do neck stretches, neck bends, backbends, stretch out your calves. Doing the wrong activity for a long time causes discomfort & pain. For more information, you can always contact me through lybrate.com.

Thank You!

Hi! My name is Dr. Varun Shanbhag. I am a sports physiotherapist practicing in Andheri, Lokhandwala in Mumbai. I've been practicing for the past seven years in the field of sports physiotherapy. I've been attached with Railway Sports Association and have been treating a lot of pro athletes and different level of players from different sports and different faculty backgrounds. I've also worked for a couple of corporate tournaments and I have been engaged with them for quite some time.

Today I am going to talk about something which is very common for today's fitness-oriented youth which is back injuries because of sports as well as the gym based injuries. Now there are few causes which take place and there are few reasons why of setting particular muscle in the back gets sprained. First thing is that they're either lifting their weights too much or they are not lifting it in the very correct position. That's something which needs to be seen because of that the faulty lifting positions, as well as the faulty lifting weights hatton that happens, is that causes that pain in that back region to build up over a period of time. Also, in sports there is something which is called as overuse injuries and because of that, your back tends to get into a state of spasm which is what causes you that pain. Now that back pain is the most common problem that today's youth faces. Not even the youth, even the middle-aged category of the people, they face these back problems a lot.

Now in my clinic here in Andheri at exercise clinical, what we do is, we have certain different advanced techniques that we make sure that your back problem does not keep you off the field for a very long period of time. In this, we have certain techniques which are called as myofascial cup therapy as well as deep tissue release therapy. Then we go in with the laser approach so when we have these combined approaches together what that does is that gives your muscle sufficient time and relaxation and it allows the muscle to heal on its own in a very faster way, because in sports you cannot afford to lose time, aap apna time loose nahi kar sakte ho isme.

So, in core strength that is in the second part, we precisely work on these two techniques that is flexibility and core. Because of that aapke back pe jo bhi stress lena hota hai, the back has a natural curving tendency and that needs to be preserved. Lot of time what happens is when you do exercises or when you are playing on the field, the curvatures of the back tend to reduce or tend to become straighter and that is where all the problem starts. Right from your disk problems, right from your back spasms, right from your bone problems, bone contusions; all those injuries start at that particular level. That is when we need to understand and that is when we need to intervene ki Ok what is the importance of flexibility in an exercise program. That is what is taught in this particular phase to a sportsman as well as to a gym person. We make them understand its importance, we ask them to do those particular exercises along with them we give them certain other techniques.

Then comes the last phase of rehabilitation which is the final phase when you are completely out of your pain and you're just wanting to return to the field or return back to your exercise sessions the way they were before. In that field, what we ask the person to do is we want them to do the dynamic level of exercises. So earlier what we were doing was just focusing on a single aspect like flexibility and core strength. Now we will focus on multitasking as multiple aspects so we give them multiple movements, multidimensional movements. So instead of a single plane beginning, multiplanar movements matlab alag alag angles mein we stretch the muscles, so that the muscles become much stronger and sufficiently strong to get hold of the exercises that you are going to do in the gym as well as to take the pressure what you are going to do on field.

These few things are done in the clinic at Mumbai. So, this was basically one of the few injuries that we treat in at our clinic in Andheri. This is like the back injuries. There are other injuries that we also treat. The other rehabilitation protocols, getting back to sports phases, all those phases and different styles with which you can return back to the field and work effectively at your workplace too, that is what we take care of. For more information, you can log onto lybrate.com and visit their website for getting in touch and getting an appointment with this clinic.