Need Expert Advice?Our Gurus Can Help

Ans: Dear Mr. K.,
Thank you for your query, and I appreciate you reaching out. Sorry to hear about your wife's condition .My response would be from Physiotherapy perspective as Physiotherapy is evidence based and well research and widely accepted management for ensuring person with Parkinson can perform activities of daily living independently and mention few exercises She can practice finger tapping, hand squeezing, wrist rotations, and palm open-close exercises to enhance dexterity. Stretching, shoulder rolls, and posture correction will help reduce stiffness. Balance exercises like weight shifts and tandem walking can improve stability. Parkinson’s requires long-term rehabilitation, so visiting a nearby physiotherapist or arranging a home visit will ensure proper guidance and support. Early intervention is key to better management. Wishing her good health and strength.

Ans: Hello Mr. Ijaz . Riding a bike daily for long distances can put stress on your back, so maintaining proper posture is essential. Ensure that your seat height and handlebar position are adjusted to keep your spine in a neutral position, preventing unnecessary strain. Strengthening your core and back muscles with exercises like planks, bridges, and superman stretches will provide better spinal support. Additionally, regular stretching of your hamstrings, hip flexors, and lower back can help maintain flexibility and prevent stiffness. Wearing a helmet is crucial for safety, and using a cushioned seat or lumbar support belt can help absorb vibrations from the road. It’s also important to avoid sudden jerks while riding and to engage your core muscles for better stability. Staying hydrated, maintaining a balanced diet, and taking short breaks on longer rides will further support your spine and overall well-being.

Ans: Dear Mr. Anil. Thank you for your query. As a Physiotherapist, I would say walking barefoot on a rough, dusty surface with cement exposure can cause irritation, inflammation, or mild allergic reactions, leading to foot swelling. Prolonged standing or walking on hard surfaces without support may also contribute to strain and fluid retention. To reduce swelling, keep your feet elevated when sitting or lying down and apply a cold compress for 10-15 minutes, a few times a day. Gentle foot exercises like ankle rotations, toe flexion, and heel-toe raises can improve circulation and reduce stiffness. Wearing cushioned slippers or compression socks can provide support and prevent further irritation. Additionally, staying hydrated, reducing salt intake, and soaking your feet in warm water with Epsom salt may help alleviate discomfort. If swelling persists, worsens, or is accompanied by pain, redness, or warmth, consult a doctor to rule out infections or underlying conditions. I wish you quick recovery

Ans: Hello Sir, thank you for reaching out. From a physiotherapy perspective, I recommend visiting a cardiorespiratory physiotherapist for a thorough evaluation. Given the high pollution levels in Delhi, your lungs may be under strain, leading to reduced oxygen intake and endurance. Incorporating breathing exercises such as diaphragmatic and pursed-lip breathing, along with airway clearance techniques like huffing and the active cycle of breathing, can help improve lung function. Continuing steam inhalation will also aid in keeping your airways clear. Since cycling is more manageable for you, gradually increasing its intensity and adding strength exercises like sit-to-stand movements can help build leg endurance. To minimize pollution exposure, wear an N95 mask outdoors, use an air purifier at home, and introduce indoor plants to improve air quality. Additionally, it would be beneficial to check for deficiencies in vitamin D, B12, and iron, as they can contribute to fatigue, and keep track of your blood sugar levels. If your throat infections persist, consulting an ENT specialist is advisable. Wishing you a speedy recovery.

Ans: Dear Mr. Shrinivas . Thank you for your query. Yes, your symptoms—left-sided neck pain, arm pain, tingling, and imbalance—are typical signs of cervical spondylosis. This condition occurs due to age-related wear and tear of the cervical spine, leading to nerve compression, which can cause pain, numbness, and weakness in the arms.

I strongly recommend that you visit a physiotherapist for a proper assessment. They will evaluate your posture, neck mobility, and nerve involvement before designing a personalized treatment plan. Physiotherapy may include postural correction, neck-strengthening exercises, manual therapy, and nerve mobilization techniques to relieve symptoms and improve function.

In the meantime, you can try neck stretches, apply heat or ice, and maintain proper posture while working or using mobile devices. However, do not ignore persistent symptoms, as timely physiotherapy can prevent worsening of the condition. Please visit a specialist soon for the best guidance and treatment

Ans: Hello Mr. Panna . Thank you for your query. I understand that dealing with knee pain for the past two years can be challenging, especially in a hectic lifestyle. It is important to get a proper assessment to determine the root cause of your pain. I recommend consulting a physiotherapist near you who can evaluate your condition and design a personalized treatment plan. They will assess your movement, strength, and any underlying issues before planning further management, which may include exercises, manual therapy, or lifestyle modifications.
Meanwhile, you can try gentle strengthening and stretching exercises, maintain a healthy weight to reduce stress on the knee, and apply ice or heat for pain relief. Avoid excessive strain and ensure proper footwear to support your joints. A physiotherapist will provide you with the best guidance to help you recover effectively. I wish you quick recovery

Ans: Dear Mr. Panna,
Thank you for your query. As a physiotherapist, I recommend focusing on workout recovery and strength-building strategies to address post-workout weakness, along with proper nutrition. Ensuring a well-balanced diet with adequate protein, healthy fats, and complex carbohydrates is essential for sustained energy and muscle repair. Staying hydrated and maintaining electrolyte balance is also crucial to prevent fatigue and enhance performance.

To build strength effectively, focus on **progressive overload**, gradually increasing weights or repetitions to challenge your muscles. Incorporate **compound movements** such as squats, deadlifts, bench presses, and rows, which engage multiple muscle groups and enhance overall strength. Maintain proper form and controlled movements to prevent injury and maximize gains. Additionally, allow sufficient recovery time between workouts, ensuring each muscle group gets adequate rest. Prioritizing quality sleep and stress management will further support muscle repair and performance.
By combining these strategies, you can improve strength, reduce fatigue, and enhance overall workout performance. Let me know if you need further guidance!

Ans: Hello Sumukh,

Unfortunately, no. Ankle exercises alone will not be sufficient. They should be part of a comprehensive fitness plan that includes aerobic exercises, resistance training, and flexibility exercises, along with a balanced diet and medical supervision if necessary. A calorie deficit, combined with these types of exercises, will help regulate blood sugar levels effectively.

Ans: Dear Mr. Surana,
Thank you for your query. If your doctor has recommended a total knee replacement, it is likely based on the severity of your condition as indicated by the X-ray and your ongoing pain. However, you may still explore conservative options before deciding on surgery. I suggest consulting a physiotherapist for a comprehensive rehabilitation program. Physiotherapy can help strengthen the muscles around the knee, improve joint stability, and potentially reduce pain.
That said, your age and weight also play an important role in determining the best course of action. If you are overweight, weight management can significantly reduce stress on the knee joint and alleviate symptoms. Lifestyle changes, such as a tailored exercise regimen and a healthy diet, can also be beneficial.

If conservative measures don’t provide sufficient relief, total knee replacement may be the best option for living a pain-free life. It’s natural to be concerned about side effects, but modern surgical techniques and post-operative care have made the procedure highly effective and safe. Discuss all your concerns with your doctor and physiotherapist to make an informed decision.
Wishing you the best,

Ans: Hello Shenaa,

Following a proper diet and walking 5 km daily is a positive start, but it alone may not be enough to reverse the condition. To effectively manage and potentially improve it, focus on creating a calorie deficit, following a low-carbohydrate diet, and incorporating regular exercise. Along with walking, adding resistance training can enhance metabolic health and yield better results.

It’s also essential to seek guidance from a physiotherapist to develop a safe and effective exercise plan and consult a nutritionist for a tailored diet strategy. A combination of these efforts will help you achieve your goals more efficiently.

Ans: Dear Mr. Srinivas,

Thank you for your query. Weight reduction is a gradual process that requires consistent effort and a balanced approach. It is advisable to consult a physiotherapist and a nutritionist to guide you through this journey. Focus on a high-protein, low-carbohydrate diet to support weight loss while maintaining muscle mass. Ensure your meals are nutritious and create a calorie deficit.

For exercise, start with low-impact aerobic activities such as walking, cycling, or swimming, as these can burn calories without putting pressure on your hernia. Incorporate gentle core-strengthening exercises like pelvic tilts and side planks to build core stability without straining the affected area. If suitable, include short bursts of high-intensity workouts or moderate-intensity, long-duration activities such as brisk walking or light jogging to enhance endurance and fat loss. Additionally, light resistance training can help maintain muscle mass, but avoid exercises that strain your abdominal muscles or involve heavy lifting.

Always consult a physiotherapist before starting any exercise program to ensure it is safe and appropriate for your condition. Wishing you success in your weight loss journey and a smooth recovery.

Ans: Hello Mr. Prashant,

Thank you for your query. Physiotherapy is generally recommended for 12-15 consecutive days to achieve lasting relief. After completing the sessions, it is important to continue regular exercises, including core strengthening, back strengthening, back extension, and aerobic activities. Additionally, avoid prolonged sitting without breaks. This approach can help alleviate your symptoms and effectively manage your condition over time. Wishing you a speedy recovery.

Ans: Hello Sakshi. Thank you for your query . Reducing belly fat involves a mix of healthy eating, regular exercise, and lifestyle adjustments. Focus on a balanced diet that includes plenty of vegetables, fruits, lean proteins, whole grains, and healthy fats, while avoiding sugary drinks, processed snacks, and late-night eating. Stay active with a combination of cardio exercises like jogging or brisk walking and core-strengthening activities such as planks and leg raises. Aim for 30-60 minutes of exercise most days, but consult a physiotherapist to ensure your workout routine suits your body type and any specific concerns. Staying hydrated with 2-3 liters of water daily and getting 7-8 hours of sleep each night are also essential for reducing belly fat and improving overall health. Also high stress levels may contribute to fat storage around the abdomen. Be consistent and patient with these habits, as gradual changes lead to long-lasting results. I wish you good health and active lifestyle.

Ans: Hello Sir. Thank you for your query. Reducing belly fat requires a combination of calorie control, low-impact exercises, and lifestyle changes, tailored to your health history. Start by maintaining a slight calorie deficit of 200-300 kcal/day, focusing on a balanced diet rich in lean proteins, complex carbs, and healthy fats while avoiding sugary and processed foods. Drink 2-3 liters of water daily to stay hydrated. Engage in low-impact activities like brisk walking for 30-40 minutes daily, which is gentle on the knees and heart-friendly. Incorporate simple core-strengthening exercises such as pelvic tilts, seated knee lifts, and standing side bends to activate abdominal muscles without straining your knees. As your ligament strain heals, consult Physiotherapist about gradually increasing exercise intensity, including light resistance training. Prioritize 7-8 hours of quality sleep and manage stress through mindfulness to lower cortisol levels, which can contribute to belly fat. Small, frequent meals can keep your metabolism active, and tracking progress through waist measurements rather than just weight will help you stay motivated. These adjustments will promote gradual, sustainable fat loss while ensuring safety and heart health. I wish you healthy and active lifestyle.

Ans: Thank you for sharing your concerns. It’s important to use sensitive language, so instead of the term “handicapped,” you may identify as a person with a disability. Now coming to Weight loss, it is achievable even with limited mobility by focusing on proper nutrition and customized activities. Create a calorie deficit by consuming balanced meals rich in protein, fiber, and healthy fats, while minimizing processed foods. Stay active with seated exercises like arm movements, resistance band training, or light weight lifting. Even you can throw basketball against wall to keep burning calories, bicycle with your arms instead of your legs etc .Practice mindful eating with portion control, slow chewing, and adequate hydration. Take short breaks from work to stretch, and consult a physiotherapist for personalized advice. Track your progress through weight or measurements and celebrate small victories to stay motivated. If your disability is significant, consider applying for a disability certificate for additional support. I wish you good luck...

Ans: Dear Mr. Mahaboob,

I'm sorry to hear about your ongoing discomfort. Disc bulges in the neck and lower back can be tough to manage, but consistent care can make a difference. Alongside physiotherapy, incorporating daily gentle stretching and strengthening exercises is essential to relieve pressure on the discs. Small adjustments to your medicated bed or neck pillow, recommended by your therapist, might also improve sleep comfort. Be mindful of posture throughout the day and consider ergonomic support, especially while sitting. Before bed, try a hot or cold pack to help relax muscles and ease pain. For long-term relief, managing stress, maintaining a healthy weight, and avoiding high-impact activities will help protect your spine. While disc conditions are chronic, steady, small steps like these can greatly improve quality of life. Wishing you quick recovery.

Ans: It’s wonderful that you’re enthusiastic about getting back into the gym to work towards weight loss and a lean, toned physique! As a physiotherapist, I suggest scheduling regular check-ins with a physiotherapist to monitor your progress and make any necessary adjustments to your exercise routine. To effectively lose fat, particularly around the abdomen, while building muscle, try a balanced approach that incorporates both cardio and strength training. Start with 20-30 minutes of moderate-intensity cardio—like brisk walking, cycling, or jogging—three to five times per week to increase calorie burn. For strength training, focus on compound exercises such as squats, lunges, push-ups, and rows, with three sessions per week. Begin with lighter weights, increasing gradually as your strength builds, and focus on good form to develop lean muscle without bulk.

Including core exercises, like planks, Russian twists, and leg raises, will help to strengthen and tone your abdominal muscles; however, remember that fat loss from specific areas requires overall body fat reduction. A high-protein, balanced diet will be crucial for supporting muscle growth and managing hunger, so aim to reduce processed foods and sugars. Consistency is essential—maintain a regular exercise schedule, and ensure you have rest days for recovery. With dedication, you’ll see steady improvements over time. Best of luck, and don’t hesitate to reach out if you need further guidance!

Ans: Hi Venkatesh. Thank you for your query. Hi! Unfortunately, I don’t know your age or the exact nature of your pain (whether it’s sharp, dull, or has associated symptoms like swelling or stiffness), but I can provide some general insights. Pain in the right toe and right index finger is likely unrelated, as these areas aren't connected in a way that would typically cause simultaneous pain.

As a physiotherapist, I’d suggest consulting a physiotherapist who can perform a proper assessment and determine if the pain is due to joint inflammation, nerve compression, repetitive strain, or another cause. They may recommend targeted exercises, manual therapy, or modalities like ultrasound or cold/heat therapy based on the specific diagnosis. Wish you quick recovery

Ans: Hi.. Thank you for your query.The crunching sound in your knee, called “crepitus,” is common in long-term athletes and often occurs due to natural wear of the knee cartilage as we age. This sound may also result from the knee being a weight-bearing joint, which endures stress, especially with uphill running. While it doesn’t necessarily indicate damage, it’s wise to visit a physiotherapist to assess the joint and ensure optimal knee alignment and mechanics. Strengthening the muscles around the knee, especially the quads, hamstrings, and calves, can help support the joint and reduce stress. Low-impact cross-training, such as cycling or swimming, can also provide relief by reducing joint impact. Additionally, wearing well-cushioned footwear, warming up thoroughly, and maintaining flexibility with regular stretching are important for knee health. If pain, swelling, or discomfort develops, further evaluation might be necessary to rule out any underlying issues.

Ans: Thank you for your query. It sounds like your knee pain occurs primarily at a specific spot when stepping, which can often be due to localized issues like tendon strain, ligament irritation, or cartilage sensitivity. Consulting a physiotherapist would be beneficial, as they can assess the exact location and cause of your pain. They’ll also provide targeted exercises and possible therapies to manage the discomfort and strengthen your knee in a way that supports pain-free movement. Wishing you quick recovery.

Ans: Hi. Thank you for your query. It’s understandable that you’re seeking an alternative to painkillers, especially given that focusing on knee exercises seems to increase your pain. A physiotherapist can indeed be a valuable resource in situations like this, as they can assess the specific biomechanics of your knee and suggest a tailored exercise regimen that strengthens surrounding muscles without aggravating the joint.

Physiotherapists can also guide you through low-impact exercises that reduce stress on the knee, such as specific stretching, strengthening, or balance-focused movements. They may incorporate treatments like ultrasound therapy, electrical stimulation, or manual therapy techniques that can relieve pain and improve joint function over time.
Additionally, they can work with you to identify the optimal intensity and frequency for knee exercises to ensure gradual, manageable progress without pain escalation.

Ans: It sounds like you’ve made thoughtful and supportive choices for your daughter’s growth, especially through music, which is helping her communication skills blossom. To further nurture her social skills, self-esteem, and interests, several steps might be particularly beneficial. Connecting with nearby NGOs and parent support associations could be a valuable starting point, as many offer structured programs that focus on building social skills, independent living skills, and even employment readiness for young adults with autism. These organizations can provide both community support and access to programs specifically tailored for people with similar abilities, allowing her to meet others and gain confidence in a comfortable setting.

Skill development centers in Mumbai and Thane, such as the **Ummeed Child Development Center** and **ADAPT** (Able Disabled All People Together), offer training in social integration and vocational skills for adults with mild autism. **Forum for Autism** also provides a network of resources, connecting parents to organizations that support developmental growth through group activities and workshops. In addition to these centers, social skills workshops are often very helpful for young adults, focusing on conversation skills, self-expression, and managing social interactions in a supportive group setting. These structured interactions can be key to building maturity and self-confidence.

If she has specific interests, vocational training programs that offer hands-on experience or internships can be valuable in exploring new strengths and areas of interest. If you’d like additional details on specific organizations or need help finding associations nearby, I’d be glad to assist further.

Ans: Thank you for your question, and I'm glad you reached out regarding the footwear options. While I am a physiotherapist and not an orthotist or podiatrist, I can offer insights based on my experience and personal use of always wearing shoes to prevent injuries and heel pain. Using sports shoes with gel heel inserts is an effective strategy for managing heel pain and calcaneal spurs. These shoes often provide better cushioning, arch support, and shock absorption, which helps reduce strain on the heel. The gel inserts offer additional padding, alleviating pressure and making walking more comfortable.

For office wear, I recommend shoes with cushioned soles to reduce the impact on your heels, good arch support to help distribute pressure evenly, and a wide toe box for added comfort, especially if you're on your feet for long periods. At home, orthopedic chappals or sandals with cushioned insoles and soft soles can provide the necessary support. Look for options that have an ergonomic design to support proper foot alignment and soft cushioning, like memory foam or gel-based insoles, for added comfort. Also foot wear must be light weight and sturdy.

While this advice is based on my personal experience of always wearing shoes particularly sports shoes, I would still recommend consulting an orthotist for more personalized guidance. However, ensuring your footwear offers sufficient cushioning and support is a great approach to managing heel pain along with Physiotherapy. Unfortunately I cannot recommend brands however I use Redtape walking sports shoes. Hope that helps

Ans: Hello Ashim,

Thank you for reaching out. I recommend consulting a physiotherapist for a personalized assessment and treatment plan. Based on your description of left-side back pain that worsens during sleep, it’s essential to examine your sleeping position and mattress quality. If you sleep on your back, try placing a pillow under your knees to maintain the natural curve of your spine. For side sleepers, a pillow between the knees can help keep the hips aligned. It’s also important to evaluate your mattress; a medium-firm option is typically best for support. Incorporating gentle stretches, such as Child’s Pose and knee-to-chest stretches, can help relieve tension, while strengthening exercises for your core and glutes will further support your back. Wishing you a swift recovery!

Ans: Dear Aarti,

Thank you for your query. For increasing stamina, you don't need vitamin supplements, but rather a focus on strength, endurance, and protein. To improve stamina, it's important to engage in regular exercise, such as running, strength training, and cardio workouts. Additionally, a protein-rich diet is crucial as it helps with muscle recovery and growth.

Vitamins by themselves do not directly boost energy or stamina; instead, they support overall health. If you are following a balanced diet, you typically do not need extra vitamin supplements. However, if you have a specific deficiency, such as Vitamin D or B12, you can consider supplements after consulting a doctor.

For strength training and to ensure you’re doing the right exercises safely, it’s recommended to visit a physiotherapist. They can guide you through exercises tailored to your needs, helping you build strength and improve stamina effectively.

Ans: Dear Mr. Dilip Kumar . Thank you for your query. It sounds like you are experiencing intermittent knee pain that worsens after walking about 100 meters, intensifies for the next few hundred meters, and then gradually subsides as you continue. Pain associated with walking in the knee can occur for various reasons, and without knowing your age and medical history, it's essential to consider a few common possibilities. It could be due to osteoarthritis, especially in older adults, where the wear and tear of knee joint cartilage causes pain that may decrease after warming up. Another possibility is patellar tendinitis, involving inflammation of the tendon connecting the kneecap to the shinbone, which causes pain during walking. Iliotibial Band Syndrome (ITBS) might also be a factor, especially if the pain is on the outside of the knee. In some cases, pain that starts with walking and improves gradually could point to vascular issues, such as claudication, or a past meniscal injury or ligament strain affecting the knee's stability.

Given the variety of potential causes, it’s crucial to consult with a physiotherapist for a thorough assessment. They can perform a detailed physical examination, recommend appropriate imaging if necessary, and develop a targeted plan for managing the pain. This will help you address the root cause and ensure a quicker and safer recovery.

Ans: Hi Ajay. Thank you for your query. Both pursuing a Master's in Physiotherapy in India and abroad have unique advantages, depending on your career goals and interests. A Master's in India provides a strong focus on the clinical aspects of physiotherapy, allowing you to gain extensive hands-on experience with a high volume of patients in hospitals, clinics, and rehabilitation centers. This exposure can enhance your practical skills and clinical decision-making. Additionally, if you aim to build a career in teaching within Indian institutions, having a Master’s degree from India is often preferred, as colleges tend to recognize and value domestic qualifications.

On the other hand, pursuing a Master’s abroad, especially in countries like the UK, Australia, or the US, often emphasizes research and evidence-based practice. This approach helps build a strong foundation in scientific methodologies and research skills, which can be valuable if you're interested in contributing to academic research or pursuing a PhD later. International programs can also offer global exposure, advanced technology, and varied healthcare systems, which can be an asset if you aim to work in a multicultural environment or pursue international job opportunities.

Overall, both paths have their benefits. If your interest lies in practical experience and patient care, studying in India could be a better fit. But if you are inclined toward research and global opportunities, pursuing a Master’s abroad might align with your goals. Wishing you best for your future endeavors.

Ans: Thank you for your query. As a physiotherapist, I recommend combining your daily walking routine with strength training exercises like squats, lunges, and resistance band exercises to build muscle, which boosts metabolism. Additionally, focus on high-intensity interval training (HIIT) to vary the intensity of your workouts and burn more calories. Incorporate core-strengthening exercises such as planks to enhance stability and overall fitness. Pay attention to diet and hydration as they play a crucial role in weight loss, ensuring you maintain a calorie deficit. Finally, consult with a nutritionist or fitness expert for personalized guidance. Wishing you success in your weight loss journey!

Ans: Dear Mr. Dileep. Thank you for your query. As a physiotherapist, I recommend consulting a physiotherapist first for a personalized treatment plan. Physiotherapist can help you focus on weight management to reduce stress on your ankles and engage in non-weight-bearing exercises like swimming or cycling to stay active without increasing pain. Ankle strengthening and mobility exercises, such as ankle circles and heel raises, can help improve joint stability. Continue using knee caps during walks for relief and wear supportive, cushioned footwear. Ice therapy and elevating your ankle will assist with pain and swelling management. Wishing you a happy recovery!

Ans: Hello, thank you for reaching out. As a physiotherapist,I would say you are in a highly impactful and rewarding profession. Physiotherapy plays a vital role in improving people's quality of life, aiding in recovery, pain management, and mobility restoration. The profession offers numerous opportunities for specialization and growth, whether in sports therapy, pediatric care, or rehabilitation. It's a career where you make a real difference in people’s lives every day, and I would encourage you to continue in this meaningful profession.

However, if you're looking for a career change, there are related fields you could consider as Healthcare administration or even moving into teaching or research within the field of physiotherapy. These options allow you to use your skills while exploring a different path.

Ultimately, the choice is yours, and I wish you success in whichever direction you decide to pursue!

Ans: Thank you for your query. Calluses on the feet can form due to repeated friction or pressure, often from walking or standing for long periods. The sensation of stepping on wool or cotton while walking could be caused by thickened skin or pressure on the nerves beneath the callus. To manage this, try soaking your feet in warm water for 10-15 minutes to soften the calluses, and then gently rub them with a pumice stone. Applying a moisturizing cream, especially one containing urea or salicylic acid, can also help soften the skin. Ensure your footwear fits well and provides cushioning to reduce friction, and consider using foot padding or insoles for extra support. It's advisable to consult a physiotherapist to assess your walking pattern and prevent further callus formation. Wishing you comfort and a quick recovery!

Ans: Hello Vishal.
Thank you for your query. If you're experiencing thigh pain, it's important to consult a physiotherapist. They can assess the cause of your discomfort and provide a personalized treatment plan, which may include targeted stretches to relieve muscle tension, strengthening exercises to support the thigh, hips, and lower back, as well as heat or cold therapy to manage inflammation or soreness. Additionally, postural correction and massage therapy may be suggested if needed. I hope you find relief soon, and wishing you a speedy and happy recovery!

Ans: Hello,

Thank you for sharing your situation. Based on your symptoms of back pain and stiffness, it’s important to approach physiotherapy carefully, especially with disc bulges. Although your HLA-B27 test was negative, stiffness and back pain can still occur. I recommend gentle exercises like pelvic tilts, knee-to-chest stretches, and the cat-cow stretch to improve mobility and reduce pain. Standing hamstring stretches and bridge exercises can also help strengthen your core and relieve pressure on the spine. Swimming or aqua therapy, if available, provides low-impact relief. Additionally, focus on maintaining good posture and avoid high-impact activities. It’s essential to consult a physiotherapist for a personalized treatment plan.

Wishing you a speedy recovery.

Ans: Hello.
Thank you for reaching out. Given your diagnosis of vertebral stenosis and spondylosis, it's important to approach exercise cautiously. I strongly recommend visiting a nearby physiotherapist for a thorough assessment and personalized exercise plan. They will provide exercises tailored to your condition and ensure they are safe for your spine . Some general physiotherapy advice for relieving leg pain includes:
Gentle stretching: Focus on gentle hamstring and calf stretches to relieve tension in your legs.
Pelvic tilts: This can help strengthen the lower back and reduce pressure on the spine.
Knee-to-chest exercise: This stretch may help relieve lower back pressure.
Ankle pumps: This exercise helps improve circulation and reduce swelling in the legs.
It’s essential to avoid any movements that cause more discomfort. Since you are slightly overweight, incorporating low-impact exercises, such as walking or swimming, can be beneficial for both weight management and spinal health.
Wishing you a smooth recovery.

Ans: Dear Mr. Samir . Thank you for your query. Yes, it is generally possible to continue working out with a hiatal hernia, but certain precautions are necessary. With a mild hiatal hernia, you can exercise, but you should avoid movements that increase abdominal pressure or worsen symptoms, such as heavy lifting or exercises that involve bending or straining.

It's best to focus on low-impact exercises like walking, swimming, or cycling. Avoid heavy lifting or high-intensity workouts that put strain on your abdomen. You can also engage in core-strengthening exercises as long as they don't require heavy resistance. Pay attention to any symptoms like heartburn or discomfort and modify your routine if needed. Consulting your physical therapist for guidance on safe exercises is also important.
In short, resuming exercise is possible, but it’s essential to prioritize safety and listen to your body.

Ans: Dear Mr. Pervez . Thank you for your question. Costochondritis can be quite painful, especially when it affects your back, lower ribs, and shoulder. From a physiotherapy perspective, I recommend visiting a nearby physiotherapist for a thorough evaluation of your posture, movement, and pain. They may use pain-relieving machines like TENS (Transcutaneous Electrical Nerve Stimulation) to block pain signals or Ultrasound (US) Therapy to reduce inflammation and promote healing.

Correcting your posture will be important, as slouching can worsen symptoms. Your physiotherapist may also suggest heat or cold therapy and teach you posture correction exercises to strengthen your back and core muscles. Gentle stretching and strengthening exercises, especially for your shoulders and upper back, will help relieve tension, while breathing exercises can reduce the strain on your ribs during daily activities.
It’s important to gradually increase your activity levels under guidance to prevent flare-ups.

I wish you a happy recovery!

Ans: Dear Mr. Shoaib. Thank you for your query, and I'm sorry to hear about your wife's condition. Cervical spondylitis is a degenerative disorder affecting the neck, and when the nerve roots near the spine are compressed, it can cause pain in the neck, upper back, and even radiating pain into the arms and fingers. Exercises such as chin tucks, shoulder bracing, and neck isometrics are effective in managing this condition. It's important to perform these exercises consistently over time, and even after the pain subsides, they should be continued. However, I also recommend a visit to a physiotherapist for a few essential sessions to learn these exercises properly and to receive pain relief through modalities like TENS, ultrasound, or others, depending on the severity of the condition. Wishing your wife a speedy recovery.

Ans: Dear Ms. Rashi,

Thank you for your inquiry. I'm pleased you reached out, as addressing muscle loss with age is crucial. Strength training plays a key role in countering this, helping to maintain muscle mass and protect against aging, as well as other health issues like diabetes and hypertension. Considering your age a balanced routine includes focusing on different muscle groups each day. Start with upper body workouts, such as push-ups, dumbbell bench presses, and rows, on the first day. On the second day, target the lower body with exercises like squats, lunges, and deadlifts. Finish the week with a full-body workout incorporating kettlebell swings, squats to press, and planks. Ensure proper form, gradual progression, and adequate rest between sessions for optimal results and safety. Wishing you success on this journey—stay focused, committed, and determined.

Ans: Dear Sir, Than you for your query. As I am a Physiotherapist, my advise would be from Physiotherapy perspective. Considering your history of spine surgery and the recurring cramps in your feet and legs, here are some physiotherapy strategies that might help.Start with stretching exercises before bed. For instance, you can try a calf stretch by standing facing a wall, placing your hands on the wall, and stepping one leg back while keeping the heel on the ground. Hold the stretch for 20-30 seconds and then switch sides. You can also do a hamstring stretch by sitting on the edge of a chair with one leg extended straight out. Lean forward slightly while keeping your back straight until you feel a stretch in the back of your thigh, holding it for 20-30 seconds on each leg.

In addition, focus on ankle and foot mobility. Perform ankle circles while sitting or lying down by rotating your ankles for 20-30 seconds in each direction. You can also point and flex your toes slowly, holding each position for 5 seconds and repeating 10-15 times.Incorporate strengthening exercises like heel raises. Stand behind a chair for balance, slowly rise onto your toes, and then lower back down. Perform 2-3 sets of 10-15 reps. You can also do toe taps by sitting in a chair and lifting your toes while keeping your heels on the floor, repeating 15-20 times.Hydration and nutrition are key as well. Ensure you're well-hydrated throughout the day and consume a balanced diet rich in magnesium, potassium, and calcium to support muscle function. Applying a warm compress to your feet and legs before bed can help relax tight muscles, and elevating your feet slightly when lying down or using a pillow under your calves may improve circulation and reduce cramping. Lastly, it’s recommended to consult a physiotherapist for a personalized assessment. They can provide tailored exercise program and potentially offer manual therapy techniques that specifically address your condition.
These exercises and tips can help alleviate the night cramps, but a physiotherapist’s guidance is important for long-term relief. I wish you quick recovery.

Ans: Dear Mr. Suresh. Thank you for your query. Sorry to hear about your wife condition. Since you mentioned your wife's ankle pain and weight, it’s important to understand that the ankle is a weight-bearing joint, and the pain could be due to strain. Applying an ice pack wrapped in a cloth for 15-20 minutes several times a day can help reduce pain and swelling. Additionally, she should try to shift her weight from the affected leg to the other while standing or walking to ease the pressure on the ankle. However, it’s essential to visit a physiotherapist for a thorough assessment. The physiotherapist can provide exercises, manual therapy, and a specific treatment plan to help alleviate her discomfort. Please do encourage her and mention her importance of the physiotherapist. I wish her quick recovery.

Ans: Hello. Thank you for your question. A normal pregnancy is possible with an L5-S1 slip disc. Since you already experience pain after being active or standing for long periods, it’s important to consult both an orthopedic surgeon and Physiotherapist . They can guide you on safe exercises, pain management, and possible precautions during pregnancy.

For the pain you feel after being in a relationship with your partner, it might be related to your slip disc putting pressure on nerves or muscles. A physiotherapist can suggest exercises and positions to reduce strain on your lower back and legs. Avoiding positions that increase back pressure or using cushions for support can also help. Wishing you quick recovery.

Ans: If your fasting blood sugar (FBS) is around 150 and postprandial sugar (PPS) is around 180 even after taking insulin and other medications, it's important to consider additional strategies to further reduce your blood sugar levels. As a physiotherapist, I would recommend incorporating resistance training into your routine, as it can improve insulin sensitivity and help manage blood sugar more effectively. While walking is beneficial, it may not be sufficient on its own; resistance training, such as lifting weights or using resistance bands, can make a significant difference.

Additionally, consulting with a nutritionist is crucial to ensure your diet supports your goals. Make sure to include sufficient protein in your diet, as it helps stabilize blood sugar levels and promotes muscle repair, especially when combined with exercise. Maintaining a calorie deficit, monitoring carbohydrate intake, and ensuring balanced meals are key steps. By integrating resistance training, adding more protein to your diet, and following a carefully planned nutrition strategy, you can work towards better controlling your blood sugar levels and improving your overall health.

Ans: Hi Samson, at a height of 5'3" and a weight of 83 kg, knowing your age would help provide more specific advice, but you are currently considered overweight for your height. Reducing weight is a journey that requires patience, consistency, and dedication. Start by focusing on reducing your calorie intake, increasing your protein consumption, and decreasing your intake of carbohydrates. Incorporate more physical activity into your daily routine, such as walking, jogging, cycling, or swimming, which are excellent forms of cardio that can help burn calories and improve your cardiovascular health.

In addition to cardio, it's important to include resistance exercises like lifting weights, which will help build muscle and increase your metabolism, making it easier to burn fat. Strength training not only aids in weight loss but also improves overall body composition by increasing muscle mass. For personalized dietary advice, it’s best to consult a nutritionist who can help you create a balanced meal plan that aligns with your goals. Remember, the key to successful weight loss is to maintain a calorie deficit, where you burn more calories than you consume. Stay committed to this journey, and you'll see gradual and sustainable results.

Ans: Hello Avinash, the heel pain you’re experiencing might be due to plantar fasciitis, Achilles tendonitis, or heel pad syndrome. It’s recommended that you consult a physiotherapist for a thorough evaluation, Physiotherapist may use ultrasound and TENS for pain relief, along with providing stretching and strengthening exercises. Wishing you a speedy recovery.

Ans: Hi Shweta . Since I dont have specific details regarding your age , I would say night time calf pain could stem from various causes, such as muscle cramps due to dehydration or electrolyte imbalances, peripheral artery disease (PAD), nerve compression, or even deep vein thrombosis (DVT). The pain might be related to nerve compression or circulation issues. It’s crucial to consult a healthcare provider for a thorough evaluation, as they may recommend tests or imaging to determine the exact cause. If the doctor determines that the pain is purely muscular, consulting a physiotherapist can be beneficial for pain relief and to learn stretching exercises that may help alleviate the discomfort. Wishing your quick recovery.

Ans: Dear Mr. Vivek. Thank you for your query . It’s common for pain from plantar fasciitis to persist even after undergoing treatment, especially if it varies in intensity. While you’re already doing the prescribed exercises regularly, it’s important to remember that complete resolution of pain can sometimes take several months. Continued adherence to your physiotherapist’s exercise regimen is crucial, as consistency plays a key role in managing and reducing pain. If you haven’t already, scheduling follow-up appointments with your physiotherapist to assess your progress and adjust your treatment plan as needed can be very beneficial. Additionally, ask if other treatments, such as orthotics, additional stretches, or different modalities like Ultra Sound might be helpful. Managing pain through techniques such as ice application, wearing proper footwear, and avoiding activities that exacerbate the pain can also provide relief. Patience and time are essential, as healing from plantar fasciitis often requires a gradual process. If the pain continues or worsens, or if you have concerns about your progress, seeking further evaluation from your orthopedic surgeon may offer additional insights and tailored solutions. Wishing you quick recovery

Ans: I understand your concerns about your son's education and future, and I want to reassure you that enrolling him in a special school is a positive step. Although long term it must be inclusive education. It’s great that he is receiving the tailored support he needs. To further support his development, continue with a multi-disciplinary approach by working with physiotherapists, rehabilitation psychologists, and other specialists who can address both his physical and mental needs. Utilizing all available resources at his special school, including individualized education plans (IEPs) and therapies, will also be beneficial.

Additionally, obtaining a disability certificate can provide access to extra resources and support. Consider exploring National Trust schemes that may offer additional assistance and benefits. Joining a parent support group can also be incredibly valuable, providing you with emotional support and practical advice from others who are in similar situations.

Your dedication and patience are crucial, and every small achievement is a step forward. With continued support and the right resources, he can make significant progress. Don’t hesitate to reach out to his educators and therapists for personalized advice and assistance.

Wishing you and your son all the best.

Ans: Sorry to hear about your concern regarding your stomach size compared to your body weight. Creating a calorie deficit, where you consume fewer calories than you burn, is crucial for reducing body fat, including around the stomach, and this can be achieved through a combination of diet and exercise. A high-protein diet helps with weight loss and muscle building by keeping you full longer and supporting muscle repair and growth. Incorporating resistance exercises such as squats, lunges, push-ups, and weightlifting into your routine can help build muscle and boost metabolism, burning calories and toning abdominal muscles. Cardiovascular exercises like walking, jogging, cycling, and swimming also help reduce overall body fat. Additionally, core strengthening exercises like planks, leg raises, and Russian twists can improve muscle tone in the stomach area. It’s important to maintain a consistent exercise routine and be patient, as changes in body composition take time. I recommend visiting a physiotherapist who can create a personalized exercise plan tailored to your needs.

Ans: I'm sorry to hear about the pain from your calcaneal spur. Physiotherapy can effectively manage this condition through several approaches. Ultrasound therapy uses sound waves to reduce inflammation and promote healing in the affected area. Stretching exercises, particularly for the calf muscles, can alleviate tension and pressure on the heel. These can include calf stretches, where you stand facing a wall with one foot forward and the other back, keeping your back heel on the ground and leaning forward to stretch the calf, and towel stretches, where you sit with your leg extended, loop a towel around the ball of your foot, and gently pull the towel towards you to stretch the calf and heel. Strengthening exercises, such as heel raises and toe towel scrunches, help strengthen the muscles around the foot and ankle to provide better support and reduce strain on the heel. Manual therapy techniques, like massage, can reduce muscle tension and improve circulation. Applying ice packs to the affected area can help reduce inflammation and pain. Your physiotherapist might also recommend supportive footwear or orthotics to reduce strain on the heel and provide guidance on adjusting activities to minimize pain and prevent further injury. I recommend visiting a nearby physiotherapist for a personalized treatment plan tailored to your specific needs.

Ans: It's understandable that your cousin's family is seeking the best environment for their daughter's development and independence. Professional support is essential, including occupational therapists to assist with daily living skills, special educators for tailored educational strategies, and psychologists for behavioral therapy and emotional support. Joining parent support groups can provide valuable insights and resources from other parents facing similar challenges. It's crucial to stay in a city or town with access to rehabilitation professionals, good healthcare, and educational support systems. They should also check for specialized programs or schools nearby catering to children with ADHD.

Focusing on developing her independence in daily tasks, such as personal hygiene, cooking, cleaning, and time management, is vital. Engaging in extracurricular activities like sports, arts, or hobbies can boost her confidence and social skills. While relocating to a metropolitan city may offer more resources, it's important to weigh the emotional and financial implications. A more practical approach might be to stay in their current location but ensure regular visits to professionals in a nearby city. A specialized boarding school might provide a structured environment that encourages independence, but this should be carefully evaluated to ensure it meets her specific needs and comfort. Ensuring her current school provides the necessary support and accommodations, such as individualized education plans (IEPs), is also crucial.

Utilizing apps and tools designed to help children with ADHD manage their routines, homework, and tasks can be beneficial. Additionally, parents can build their capacity by enrolling in professional courses related to ADHD and child development, enabling them to better support their daughter. With the right support, their daughter can develop the skills needed for greater independence. Building a network of professionals and support groups close to home can be just as effective as relocating to a metropolitan city. My best wishes