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Ans: Hello,

I'm sorry to hear about your wife's pain. The location you described, where the pain is at the point where the finger starts from the foot, could indeed be caused by various conditions such as corns or plantar fasciitis, as you mentioned.Corns are small areas of thickened skin that develop as a result of pressure or friction. They can cause pain and discomfort, especially when walking or wearing tight shoes. Plantar fasciitis, on the other hand, is inflammation of the thick band of tissue (plantar fascia) that runs across the bottom of the foot. It commonly causes stabbing pain near the heel or along the arch of the foot, but it can sometimes affect other areas of the foot as well.To determine the exact cause of your wife's pain and the best course of treatment, it would be advisable for her to visit a physiotherapist or a healthcare professional specializing in foot conditions. They can conduct a thorough examination, possibly including imaging tests if necessary, to make an accurate diagnosis and recommend appropriate treatment options. In the meantime, she can try some self-care measures to alleviate the pain, such as resting the foot, applying ice packs, wearing comfortable and supportive footwear, using over-the-counter pain relievers, and possibly using orthotic inserts or pads to reduce pressure on the affected area.I hope your wife finds relief soon.

Ans: The appropriateness of a 19,000 steps/15 km walk as a weight reduction strategy depends on various factors, including age, heart health, blood pressure condition, condition of knee ,hip and ankle joint . While physical activity is crucial for weight management, it's essential to ensure that the intensity and duration of the exercise align with individual health status and fitness levels.

For some individuals, a 19,000 steps/15 km walk might be perfectly manageable and beneficial for weight reduction, especially if they have a healthy heart and blood pressure. However, for others, such a vigorous exercise routine could be too strenuous and potentially harmful .It's always advisable to consult with a Physician and later Physiotherapist before embarking on any new exercise regimen, especially if you have underlying health concerns. They can provide personalized guidance based on your individual circumstances and help you find the right balance between diet control and physical activity to achieve your weight loss goals safely and effectively.

Ans: It appears you're experiencing significant discomfort and limited movement, particularly in your left arm, despite seeking treatment at a sports injury center. The slow recovery and worsening symptoms are concerning, especially considering your age and medical history. It's essential to consider various factors like arthritis or nerve issues contributing to your condition, even though your blood sugar readings are normal. Consulting orthopedic surgeon for further evaluation, including additional tests or adjustments to your treatment plan, is crucial. Regarding Physiotherapist, please take advise from Physiotherapist who is experienced with well qualified degree with Bachelors of Physiotherapy or MPT closer to your home.

Ans: Thank you for your query . Your weight isn't the sole indicator of fitness; factors like muscle mass and overall health are crucial. It's important to assess whether your weight aligns with your height and body type using tools like BMI. Exercise needs vary based on goals and health, but typically, adults should aim for 150 minutes of moderate-intensity aerobic activity weekly, complemented by muscle-strengthening exercises. Consulting a healthcare professional can provide personalized guidance.

Ans: mpressive! Your dedication to jogging and trekking has clearly cultivated impressive endurance and strength, especially considering your age. Sustaining this level of activity requires attentive self-care. Consistency is key, ensuring you adhere to your exercise routine to maintain and even enhance your fitness. Variety in exercises prevents monotony and engages different muscle groups. Prioritize proper nutrition and hydration to fuel your body adequately. Don't overlook the necessity of rest and recovery to prevent overtraining and injuries. Regular check-ups with your doctor are crucial for monitoring your health as you age. Your commitment to an active lifestyle is truly commendable and serves as an inspiration to others. Keep up the great work and cherish every moment of your journey!

Ans: Dear Sir,

Thank you for your inquiry. Achieving a reduction in belly size entails embracing a comprehensive approach that encompasses healthy eating habits, regular physical activity, and lifestyle adjustments. Here are some guidelines to assist you in reaching your desired goal: Focus on maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, while avoiding processed foods, sugary snacks, and high-fat meals. Incorporate a variety of exercises into your routine, including cardiovascular workouts like walking, jogging, cycling, or swimming, to burn calories and reduce overall body fat, including belly fat. Additionally, include strength training exercises such as weightlifting or bodyweight exercises to build muscle mass and enhance metabolism. Targeting specific abdominal muscles through exercises like crunches, planks, and leg raises can help tone and strengthen the core. Monitor your caloric intake and limit consumption of sugary and processed foods. Consistency is key to achieving and maintaining a healthy weight and reducing belly fat, so remain dedicated to your diet and exercise regimen while exercising patience with your progress. With commitment and perseverance, you can work towards achieving your desired waist size and overall health goals.

Ans: Dear Sir, Thank you for your inquiry. Understanding concerns regarding belly size is crucial, as it can also contribute to back pain. Achieving a reduction in belly size entails embracing a comprehensive approach that encompasses healthy eating habits, regular physical activity, and lifestyle adjustments. Here are some guidelines to assist you in reaching your desired goal: Focus on maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, while avoiding processed foods, sugary snacks, and high-fat meals. Incorporate a variety of exercises into your routine, including cardiovascular workouts like walking, jogging, cycling, or swimming, to burn calories and reduce overall body fat, including belly fat. Additionally, include strength training exercises such as weightlifting or bodyweight exercises to build muscle mass and enhance metabolism. Targeting specific abdominal muscles through exercises like crunches, planks, and leg raises can help tone and strengthen the core. Monitor your caloric intake and limit consumption of sugary and processed foods. Consistency is key to achieving and maintaining a healthy weight and reducing belly fat, so remain dedicated to your diet and exercise regimen while exercising patience with your progress. With commitment and perseverance, you can work towards achieving your desired waist size and overall health goals, thereby alleviating concerns related to back pain.

Ans: Thank you for reaching out. It appears that you may be displaying symptoms associated with cervical spinal stenosis, a condition characterized by the narrowing of the spinal canal in the neck area. It's crucial to seek guidance from a skilled medical professional, such as a neurologist or orthopedic surgeon, who can offer a thorough diagnosis and develop a treatment regimen tailored to your individual needs. A physical therapist can create a personalized exercise regimen aimed at strengthening the muscles that support the spine, increasing flexibility, and promoting better posture. Additionally, physical therapy may incorporate manual techniques to relieve discomfort and enhance mobility. Wishing you Happy Recovery

Ans: Dear Sir,Thank you for reaching out. Given the duration of your symptoms and your previous consultations without a definitive diagnosis, it might be beneficial to consider consulting specialists like orthopedic doctors, or neuro physiotherapist experienced in addressing repetitive strain injuries and musculoskeletal disorders.

These specialists may suggest additional assessments, nerve conduction tests (NCT) , to identify the root cause of your symptoms. Moreover, they can offer tailored treatment approaches, including ergonomic modifications to your workstation, exercises aimed at enhancing strength and flexibility, and strategies to minimize repetitive motions and strain on your muscles and nerves. Wishing for your quick recovery .

Ans: Dear Sir, Thank you for your inquiry. For individuals like yourself, aged 73 and managing diabetes, it's crucial to prioritize physical activity, taking into account your age and health status. Walking serves as an excellent exercise option for those with diabetes, but it's important to initiate activity gradually and progressively increase intensity, particularly if you've been less active recently.
Before embarking on any new exercise regimen, especially with diabetes or other health concerns, it's imperative to seek guidance from Physician. They can offer personalized recommendations tailored to your specific health profile and potential risks.
Strive for a minimum of 150 minutes of moderate-intensity aerobic activity per week, aligning with health guidelines. This can be distributed across the week in smaller intervals, such as 30 minutes daily for five days.
Consistency plays a pivotal role in managing diabetes through physical activity. Make walking and other exercises a consistent part of your routine to reap the numerous health benefits associated with staying active.

Ans: Hello. I am sorry to hear this. I would suggest a visit to orthopedic surgeon first to assess you completely and then visit to Physiotherapist. I do not recommend any application of oil or ointment when injury is traumatic in nature. My best wishes for your recovery.

Ans: appreciate you sharing your question. It's great to see your dedication to staying physically active despite managing Type 1 diabetes at 71 years old.

Your walking regimen of covering 4.5 to 5 kilometers in approximately 40-42 minutes is certainly praiseworthy. For individuals aged 65 to 99, the average time for this distance is around 42 minutes and 59 seconds.
It's advisable to pay attention to your body's signals and modify your activity level as needed. If you're feeling comfortable and not encountering any discomfort or negative effects during or after your walks, then your current routine appears appropriate.

Ans: Thank you for sharing your concerns. Given your situation of experiencing knee pain when you start running, combined with your age, diabetes, and regular walking routine, it's crucial to address this issue effectively.

I highly recommend visiting a physiotherapist to evaluate your knees and determine the underlying cause of the pain. As someone managing diabetes and aiming to incorporate running into your fitness routine, it's essential to prioritize your joint health and address any discomfort or issues promptly.

A physiotherapist can provide a comprehensive assessment, including examining your running form, muscle strength, and joint flexibility.

Ans: Dear Col R A K'Maneck,

It's truly commendable that you maintain an active lifestyle at the age of 80, engaging in brisk walks of approximately 4 kilometers at least 4 times a week. Your dedication to physical activity is admirable.

Regarding your question about the briskness of your walks, it sounds like you're already maintaining a good pace, averaging around 12.5 minutes per kilometer. However, considering your age and the importance of heart health, it would be prudent to consult with a physician. A thorough check-up including vital signs, blood pressure, and an electrocardiogram (ECG) can provide valuable insights into your heart condition.

While walking is generally beneficial for overall health, especially for cardiovascular fitness, it's essential to ensure that your exercise routine aligns with your individual health needs. Your physician can offer personalized advice based on your specific health status.

Keep up the fantastic work with your walks, and do prioritize your health by consulting with a healthcare professional.

Ans: I'm sorry to hear about your daughter's condition. It's positive that her fracture has healed, but it's concerning that she's experiencing ongoing pain and difficulties with walking. It's good that she's undergoing treatment and therapy to manage her symptoms.

To further reduce her pain and improve her ability to walk normally, it might be beneficial for her to explore additional physiotherapy options such as ultrasound or laser therapy. These modalities are commonly used by physiotherapists to alleviate pain, reduce inflammation, and promote tissue healing. Additionally, continuing with nerve stimulation exercises, medication as prescribed, and using assistive devices like a walking stick can aid in managing her symptoms and gradually improving her mobility. Regular follow-ups with Physiotherapist will also ensure that her progress is monitored and adjustments to her treatment plan can be made as necessary.

Ans: Striving for a healthier lifestyle at 63 is commendable. While walking is beneficial for overall health and can aid in weight management, it may not be enough to specifically target belly fat. Incorporating diverse exercises like trunk curls, core exercises, and lower abdominal exercises alongside regular walking can effectively reduce belly fat. Additionally, focusing on diet adjustments such as reducing carbohydrates and increasing protein intake, with guidance from a qualified dietitian, is crucial.

Maintaining a balanced diet with appropriate portion sizes and staying hydrated is essential alongside exercise. Prioritizing whole foods like fruits, vegetables, lean proteins, and whole grains while minimizing processed foods and sugary beverages can support weight loss efforts.

Achieving and maintaining a healthy weight requires consistency and patience. Consulting healthcare professionals or Physiotherapists who have expertise in fitness and aerobic training for personalized guidance tailored to individual needs and goals can be beneficial.

Ans: Hello Mr. Sudesh Kumar. I'm sorry to hear about your condition. I suggest that you visit a therapist in your vicinity who can assist you with your knee-related concerns. Unfortunately, I'm unable to provide contact details. Please excuse this limitation.

Ans: I understand the challenges you've faced with your health situation. It seems like you've tried various therapies already but haven't seen the progress you were expecting. Here are some recommendations that might be beneficial for you:

Firstly, it's important to seek consultations from both a neurosurgeon and an experienced orthopedic surgeon. Based on their assessments and recommendations, you should then consider consulting with physical therapists specializing in neurology (MPT in neuro) to address issues of weakness and involuntary movement.

In addition, you might find it helpful to utilize assistive devices such as braces, canes, walkers, or orthotic devices. These aids can support your mobility and enhance stability, compensating for weaknesses or involuntary movements in your limbs.

Furthermore, staying updated on advancements in medical research related to your condition is crucial. There may be new treatments, breakthroughs, or clinical trials offering promising prospects for improvement in the future. Keeping informed can help you explore additional options and remain hopeful about potential avenues for progress.

Ans: Hello, thank you for reaching out. It seems you're maintaining good endurance with your daily 20 km cycling routine, which is commendable. However, considering your age, it's advisable to consult a physician to assess your vital signs such as blood pressure and heart condition, especially given your level of physical activity. Regarding your knees, it's important to recognize that degeneration is a continuous and gradual process. As long as you're not experiencing any pain in your knees, there's no need for concern.

Ans: Thank you for your inquiry. I empathize with your concern and admire your dedication to achieving fitness and wellness. Weight gain and fat accumulation occur gradually, and likewise, shedding excess weight takes time and commitment. It necessitates a balanced approach, including adopting a nutritious diet, reducing calorie intake, and engaging in aerobic and high-intensity exercises. Seeking guidance from a professional for personalized diet and fitness recommendations is advisable. Consistency is pivotal in this journey

Ans: Hello Sir. Thank you for your question.
The efficacy of cervical collars in alleviating neck pain is a topic of debate. While they may provide temporary relief, there's a lack of evidence supporting their effectiveness in the long run. Despite anecdotal accounts from some doctors endorsing their usefulness, soft cervical collars are commonly prescribed out of convention for patients with neck discomfort. However, it's worth noting that even though cervical collars appear harmless, prolonged use can lead to adverse effects. Therefore, I recommend consulting a physiotherapist for a thorough evaluation and appropriate guidance .Wishing you quick recovery

Ans: Hello Sir. Thank you for your question. I believe the pain you are experiencing is due to the wear and tear of knee and degenerative in nature. I do advise taking sufficient rest in between while walking. Kneecap can also be helpful. if pain persist, please visit Physiotherapist to get it evaluated.

Ans: Thank you for your inquiry. Pelvic floor exercises, commonly known as Kegel exercises, are designed to strengthen the muscles in the lower part of the pelvis. They can be particularly beneficial for mild to moderate cases of pelvic organ prolapse (first- to third-degree), and in some instances, may help prevent further descent of the organs. Positive effects of these exercises may become noticeable within a few weeks of consistent practice.

To maintain the benefits and prevent recurrence of pelvic floor issues, it's important to incorporate these exercises into your daily routine over the long term. Fortunately, they typically carry no adverse effects. For personalized guidance and support, I recommend consulting a Physiotherapist with specialized training in pelvic floor rehabilitation, ideally holding a postgraduate degree in Community based rehabilitation or possessing expertise area of pelvic floor rehabilitation. Wishing you a speedy recovery.

Ans: Dear Mr. Deepak,

Thank you for reaching out with your concern. As a Physiotherapist, my initial assessment suggests that the sharp, shooting pain you're experiencing may be linked to a lumbar spine issue. This could potentially be caused by a slipped disc, also known as a prolapsed intervertebral disc, or lumbar canal stenosis. Your symptoms resemble those of sciatica, characterized by pain radiating down the leg from the lower back.

I strongly advise you to consult with an Orthopedic surgeon, who will likely recommend an MRI to further evaluate your condition. Following this, a Physiotherapist can provide tailored management strategies to help alleviate your symptoms. Wishing you a speedy recovery.

Ans: The goal of ACL surgery, as well as other reconstructive surgeries, is to enable a return to your daily activities, including walking, jogging, brisk walking It's essential to engage in consistent aerobic exercises and knee-strengthening routines to support this process. Please do visit Physiotherapist who will evaluate you and suggest exercise plan. Regarding weight please do take opinion from Dietician regarding diet plan where you reduce carbohydrate intake and increase protein intake.

Ans: It's typical to experience pain and swelling following Total Knee Replacement surgery. It's important to schedule a follow-up appointment with your orthopedic surgeon to discuss any discomfort you may be feeling. Based on their recommendations, you should also see a Physiotherapist who can provide gentle exercises and utilize pain-relieving techniques such as TENS and IFT to address the pain and swelling.

Ans: Thank you for your inquiry. I appreciate your dedication to maintaining a consistent walking routine for weight management. However, if you're specifically aiming to reduce belly fat, it might be beneficial to incorporate additional methods into your regimen.

While walking is great for overall health and weight control, integrating strength training exercises can be instrumental in building muscle mass and boosting metabolism, thereby facilitating greater fat loss, including targeting belly fat. Incorporate exercises such as squats, lunges, push-ups, and abdominal workouts like crunches or planks.

To enhance the effectiveness of your walking routine, consider adding intervals of higher intensity. This might entail alternating between periods of brisk walking and intervals of more vigorous effort, such as walking uphill or increasing your pace to a jog for brief durations. This approach can elevate calorie expenditure and promote fat burning.

In terms of nutrition, it's crucial to pay close attention to your dietary habits, as they significantly impact fat loss. Prioritize a well-rounded diet rich in whole foods such as fruits, vegetables, lean proteins, and whole grains, while minimizing intake of processed foods, sugary beverages, and excessive calories, which can contribute to belly fat accumulation. Additionally, consider reducing carbohydrate intake and increasing protein consumption in consultation with a registered dietitian for personalized guidance.

Overall, by incorporating these strategies alongside your walking routine, you can optimize your efforts towards reducing belly fat and improving overall health.

Ans: Thank you for your inquiry. Begin by incorporating short walks into your routine and gradually increase both the duration and intensity over time. Initially, aim for 10-15 minutes of walking and gradually progress to 30 minutes or more per day, adjusting based on your comfort level and tolerance. Given your sedentary job, it's important to break up prolonged periods of sitting with brief walking breaks. Consider setting a timer to prompt you to stand up, stretch, and take a short walk every hour or so. Before embarking on any new exercise regimen, especially considering your recent surgery, it's essential to seek guidance from your healthcare provider. They can offer personalized advice tailored to your medical history, current health status, and any specific limitations or precautions you may need to observe

Ans: Thank you for your inquiry. Without knowing your age, it's challenging to pinpoint the exact cause of your symptoms. However, based on the information provided, it seems indicative of potential knee osteoarthritis, especially given the onset of pain in one knee accompanied and complain occur after sitting for few hours.I recommend consulting with an Orthopedic Surgeon for a thorough evaluation and X-ray examination to confirm the diagnosis. In the meantime, engaging in knee-strengthening exercises such as VMO Strengthening, Straight Leg Raises, Lunges, and Squats may help alleviate symptoms and improve joint function.
Additionally, it's advisable to avoid prolonged periods of sitting and to take regular breaks. Extended periods of sitting can exacerbate knee discomfort and contribute to stiffness. Therefore, remember to take frequent breaks to stand, stretch, or walk around, as this can help alleviate pressure on the knees and promote circulation

Ans: Hello Dr. Devendra Kumar. Thank you for the question. Since you did not mention your age, I cant definitely say what could be reason , however it is more suggestive towards osteoarthritis of Knee considering that pain started with one knee and there is crackling sound ( Crepitation) . I do suggest visiting Orthopedic Surgeon and taking X -ray to confirm diagnosis. Meanwhile do knee strengthening exercises like VMO Strengthening, Straight leg raising, Lunges and Squatting.

Ans: In case you do not want to take break from running please reduce intensity of running. Shin pain reduces with rest. Apart from that you can use ice packs, please check if your footwear are light and flat, can use compression bandage. Calf Stretching is also helpful. If pain is very sever please do consult Physiotherapist and Physiotherapist can use modalities like Ultra Sound , Laser or TENS.

Ans: Thank you for your question. Low-intensity aerobics exercises are suitable for individuals with diabetes and hypertension, especially considering your age. They provide cardiovascular benefits, aid in weight management, and help maintain optimal blood sugar levels. Here's a list of the exercises you can consider

Walking and Brisk Walking:

Resistance Exercises using Thera-Band: Resistance band exercises are gentle on the joints and muscles while still providing strength-building benefits.

Cycling, whether outdoors or on a stationary bike, is another low-impact exercise that can improve cardiovascular fitness and help manage weight.

Swimming: Swimming provides a full-body workout without putting stress on the joints.

Meditation and Yoga: They can help reduce stress, lower blood pressure, improve flexibility, and enhance overall well-being.

Incorporating a combination of these exercises into your weekly routine can help you achieve your fitness and health goals while managing diabetes and hypertension. Remember to start slowly, listen to your body, and consult with your healthcare provider before beginning any new exercise program.

Ans: Thank you for asking, good to hear that inspite of your age you walk daily one hour. I do believe this is alright as long it is not causing any distress to you or make you feel uncomfortable. Please do regularly visit Physician to check your vitals and routine examination considering your age.

Ans: Hi. I appreciate your inquiry. Regenerative medicine is gaining significant traction nowadays, particularly regarding its potential for treating osteoarthritis. However, there remains a scarcity of compelling evidence supporting its effectiveness in clinical settings. Merely providing symptomatic relief may not warrant the considerable expenses linked with regenerative medicine. As a healthcare practitioner, I strongly advise consulting the referenced article for a more comprehensive understanding: 10.1302/2046-3758.102.BJR-2020-0517.R1

Ans: PRP therapy for joint pain is approximately two decades old, with ongoing research and advancements continuing to refine its application and effectiveness.+ PRP therapy as it's known today, involving the extraction and concentration of platelets from a patient's own blood and then injecting them into the affected area, is a more recent development.

Ans: I suggest please do visit your orthopedic surgeon who performed surgery and mentioned about current complains. On his advice please do visit Physiotherapist.

Ans: I can completely understand your nervousness which is quite natural. Before embarking on setting up your physiotherapy clinic, develop a comprehensive business plan outlining your mission, target market, services, pricing, and marketing strategy. Choose a strategic location with easy access and visibility, ensuring compliance with all regulations and obtaining necessary licenses. Invest in high-quality equipment, hire skilled staff, and establish efficient insurance billing processes. Focus on branding, marketing, and creating a positive patient experience. Manage finances meticulously, stay updated with industry advancements through continuing education, and build strong referral relationships. With careful planning and dedication to excellence, you can confidently launch and grow your clinic.

Ans: I suggest please do visit Physiotherapist. Based on information provided, I suspect it could be frozen shoulder or cervical spondylosis pain radiating to shoulder

Ans: Any pain around heart , please get it evaluated by Physician without any delay.

Ans: The only way to reduce fat is to burn fat through aerobic exercise and reduce calorie intake. Do visit dietician for reducing calorie intake and also have discussion with fitness trainer.

Ans: There are variety of exercises that can pe performed for knee pain in OA patients which include Static Quads, VMO Strengthening. Straight leg raising, hamstring curls.

Ans: Thank you for your question. Based on your history and symptoms it looks most likely frozen Shoulder/Adhesive Capsulitis. You need to go Physiotherapist and atelast complete 10 sessions. Later on you can follow home exercise plan.

Ans: For neck pain please do visit physiotherapist and rule out cervical spondylosis

Ans: I request you to first meet your physician and do some regular check up including blood test that may help to rule out few conditions like diabetes, Thyroid and other co morbid condition.

Ans: The optimal amount of walking or jogging for health benefits can vary based on individual factors such as current fitness level, overall health status, and personal objectives. However, general guidelines suggest aiming for a minimum of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity weekly for adults, as recommended by health authorities like the World Health Organization (WHO).

Moderate-intensity walking typically involves brisk walking where conversation is possible but singing would be challenging. Vigorous-intensity walking entails walking at a faster pace, possibly uphill, where maintaining a conversation without pausing for breath becomes difficult.

For jogging or running, the focus is usually on vigorous-intensity aerobic activity, characterized by a pace that significantly elevates heart rate and breathing.

Given your age of 41, it's crucial to gradually increase activity levels if you're new to exercise or have been inactive. Consulting with a healthcare professional before starting a new exercise regimen, particularly if you have underlying health issues, is advisable.

Remember, these are general recommendations, and individual circumstances may warrant adjustments. It's essential to listen to your body, set realistic goals, and prioritize safety and gradual progression in your fitness journey.

Ans: I would suggest visiting a Physiotherapist close by and seeking opinion on doing simple exercises.

Ans: I appreciate your inquiry, and I'm pleased that despite his mild intellectual disability, you're supportive of his pursuit of higher education. At this stage, I recommend seeking an evaluation from a Rehabilitation or Clinical psychologist certified by RCI to better understand his challenges and strengths. Following this assessment, it would be beneficial to engage in a discussion with a career counselor specializing in disability affirmative approaches. It's important to consider his interests and preferences when planning his academic and career path. It's worth noting that despite a mild intellectual disability, numerous examples exist of individuals who have achieved success in their careers.

Ans: Although your age is not mentioned but I assume you are above 25. For abdominals please incorporate targeted core exercises into your routine to strengthen and tone your abdominal muscles. Planks, crunches, Russian twists, and leg raises are all effective exercises for this purpose.

Ans: Hello . Sorry to hear . Most likely it is inflammation of tendon which is called tendinitis . It is advisable to visit Physiotherapist who will do assessment and will use pain relieving modalities like TENS and Ultra Sound.

Ans: It is advisable to do regular exercises prescribed by Physiotherapist .Don't discontinue the exercises. .