Knee Injuries and Post Injury Rehabilitation

Injury can happen anywhere, be it while playing sports or during training. The sports athletes, in particular, incur injuries to the extreme while trying to keep up with the increasing competition in sports. But the post injury rehabilitation is not just limited to sports population as is believed by many, be it a young or older person everyone needs faster and better recovery from the injury and return to preinjury state. Whether it’s a normal wear and tear of the muscle or knee injury, rehabilitation is very important to get relief from pain and make a safe return to an active lifestyle. This becomes crucial when it comes to sportsperson when post injury recovery time also plays a key role.  

What is Post Injury Rehabilitation? 

Post-injury rehabilitation is a step-by-step process which involves therapy to help you recover better after an injury. Without proper knowledge, people often assume or underestimate the power of physiotherapy although with time it has only gained importance due to better outcomes. The usual post-injury rehabilitation includes treatment for knee ligament and meniscal injuries, thigh muscle injury treatment, knee rehabilitation and injury prevention in sports. The main aim of rehabilitation is to help you lead a life with ease after an injury. 

Knee Injuries that require Rehabilitation 

  • ACL/ PCL ligament partial or complete tear 
  • Any Sprains and Strains 
  • Soft tissue injuries  
  • Broken thigh or leg bones such as tibia, fibula or femur 
  • Associated hip & ankle injuries 
  • Overuse injuries 
  • Bursitis and tendinitis  

ABTP’s Post Injury Rehabilitation Process 

A thorough assessment is carried out by our trained injury rehabilitation specialists to identify and diagnose the problem using a cutting edge medical technology. Based on this, an individualized injury rehabilitation program is outlined keeping in mind the needs and requirements. For example, in a knee injury, rehabilitation program is drawn for a fast, successful recovery. Then physiotherapy exercises are performed using advanced medical technology to remove pain and discomfort and improve functioning. Finally, a real-time feedback is provided by TecnoBody Systems – 21st century advanced medical systems which integrate the use of 3D cameras and sophisticated equipments that ensures that even a single exercise is controlled and effective focusing on quality of movement over quantity. 

The therapy is provided at the center by the specialist physiotherapists till the body is fully restored to a natural state.  

Benefits of Post Injury Rehabilitation

  1. Reduces pain
  2. Better Flexibility
  3. A better alternative to Pharmaceuticals
  4. Improved Posture

Whether you require instant treatment post injury or want to regain muscle movements, you can trust us as one of the best physiotherapy centers that guarantee results. With the help of our trained post-injury rehabilitation specialists and technology, you can meet all your rehabilitation goals. Take a look at all our centers here

Lumbar Disc Prolapse

Lumbar disc prolapse is a displacement of disc material (nucleus pulposus or annulus fibrosis) beyond the intervertebral disc space.  

In India we have numerous activities which involve bending and twisting of the spine. The religious postures, floor sitting for eating food, squatting in an Indian toilet and cleaning the floors are some among them. 

Risk factors for disc herniation include smoking, weight-bearing sports (e.g. weight lifting, hammer throw), and certain work activities, such as repeated lifting. Driving a motor vehicle has been suggested to be a risk factor for disc herniation. 

How do you know if you have a slipped disc? 

  • Low back pain travelling down one or both leg sometimes into your feet. 
  • Pain feels like electric shock or pins and needles sometimes accompanied by tingling and numbness in leg or feet. 
  • Twisting, bending, lifting, prolonged sitting and standing will increase pain. 
  • Back, hip, knee and leg muscle weakness. 
  • Foot drop and bowel bladder disturbance. 

We, at Abhinav Bindra Targeting Performance (ABTP) do a complete biomechanical assessment of your body which gives us complete information about the body mechanics and the root cause behind the pain. We then prepare a customised training program pertaining to you specifically, and guide you on how to go about eradicating this back pain for good. At ABTP, we do not believe in treating the symptom, we believe in treating the cause.  

Exercises that can be done at home: 

Bridging:  

Lie flat on back; bend knees at 90-degree angle, feet flat on the floor. Raise buttocks off floor, keeping abs tight. Tighten buttocks. Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five times. 

Straight Leg Raise:  

Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor. Tighten abs. Keep the right leg straight and slowly lift right foot to the height of the left knee. Hold for a count of 3. Do 10 repetitions. Switch sides and repeat. 

Prone on Elbow Extension:  

Lie flat on stomach. Place your elbow perpendicular to Shoulder width. Slowly rise up your trunk up to hip level. Hold for a count of 5 to 10. Do 10 repetitions. 

Piriformis stretch:  

Lie flat on back. Eg: If you’re going to stretch on right side, bend knee and hip up to 90° and rotate the heel towards left side. Then push the knee towards left side chest and feel the stretch for 20 to 30 seconds. Do 3 repetitions  

Relief from Back Pain through Physical Therapy

Low back pain treatmententails therapy to decrease the discomfort, improve function and teach the patient a maintenance program to avoid further recurrences. Physical therapy consists of active and passive treatment. Your therapist may begin initially on passive therapy for a couple of days or weeks so as to prepare your body for active treatment which involves therapeutic exercises to strengthen the back and avoid further episodes of low back pain.

Passive Treatments:

Deep tissue releases – this technique helps ease the spasms and muscle tension which builds up due to daily stress. The therapist uses pressure and friction to release the tension in the soft tissues.

Care therapy® – it helps you to give instant relief from back painby fast pacing the recovery process. It significantly reduces inflammation and pain.

Active Physical Therapy:

Once the passive therapy program is complete patients are encouraged to undergo active therapy for better results. Pain is significantly reduced, functions are improved and there are lesser episodes of discomfort. Active exercise plays a significant role in reducing pain and gradually improving function. An exercise program will significantly decrease your chances and severity of future occurrences of low back pain.  Lower back pain treatmentincludes stretching, strengthening of the weak muscles and surrounding areas.

Stretching – Muscles of the lower back, abdomen, hips and legs, are stretched to allow greater flexibility and improve the range of motion in the muscles that have not been used for a long time.

Strengthening – Back strength and stability is increased through exercises which could involve the use of machines and exercise balls. 

Core Strengthening – Low back pain managementinvolves strengthening the adjoining muscles around the spine and lower back too. The stronger the abdominal, leg, hip and lower back muscles, the lesser the stress on the spine. This can be achieved through various exercises and the use of specific machines.

But how to decide on what type and mode of treatment you require that not only helps relieve your pain but also aim at faster recovery?

We, at Abhinav Bindra Targeting Performance (ABTP), do a complete biomechanical assessment of your body which tells us about your stability, balance, gait , and posture- all of which play an important role in causing back pain.

With the use of latest technology and machinery, we can assess the root cause behind pain. We then prepare a customized training program pertaining to you specifically and guide you on how to go about eradicating this back pain for good. 

We are your one-stop solution for back pain. If you are suffering from back pain, come and get assessed immediately.

The Best Exercises for your Lower Back Pain

Our unhealthy lifestyle choices can increase the risk of developing health problems which include lower back pain.  The lower back is the area behind the belly starting from the rib cage and ending on pelvis also known as the lumbar region. Almost everyone will experience pain around this region at some point in their life. As you age, the pain will grow and become debilitating.

What causes lower back pain?

  • Muscle strain or sprains
  • Weight gain
  • Spine injury
  • Spine cancer
  • Compression fractures

For this health condition, exercise is mostly recommended to help alleviate  lower back pain. Even research has shown that exercise provides great relief from lower back pain and increases functionality.

Here are some gentle exercises for lower back pain that don’t require any equipment to help strengthen the back, prevent injury, improve stability and mobility. 

5 bestexercises for your lower back pain

  • Wall sit-ups
    Stand straight with back touching the wall. Then go down the wall slowly till your knees are bent. Stay there for 10 seconds and the slide back up the wall. Do 10 repetitions.
  • Bridges

Lie flat on your back. Bend your knees and then raise your hips off the floor. Hold the positions for 15 seconds and then go back to the starting position. Do 10 repetitions.

  • Hyperextensions

Lie flat on your stomach with hands at your sides. Then slowly lift your chest and hands off the floor. Hold that position for 10 seconds and then back down to the floor. Do 10 repetitions. 

  • Cat Stretch

Lie down flat facing the floor. Then slowly lift your upper torso up with hips staying on the floor. Stretch as much as you can. Hold this position for 4-5 seconds. Repeat this 10 times.

  • Lower Back Stretch

Kneel on all fours with knees directly under your hips and hands directly under your shoulders. Then slowly take hips back towards your heels. Hold this stretch for 15-20 seconds. Finally, bring your body up on all fours again. Do 10 repetitions.

You can start today by incorporating these simple, no equipment exercises for lower back pain into your daily schedule. If some symptoms are more serious requiring a full assessment, visit the ABTP centrenear you. We do a complete biomechanical analysis of your body to identify the causes behind lower back pain. Then our experienced physiotherapists will prepare a customized training program pertaining to your needs. To know more about ABTP, click here.

Low Back Pain

Low back pain is one of the most common reasons for people to visit an orthopaedic or physiotherapy clinic. Nearly everyone will experience some form of back pain in his or her lifetime. The lower back is the area behind the belly from the rib cage to the pelvis and is also called the lumbar region. 

Low back pain can start in a person’s early twenties and continue on throughout adulthood. Studies have shown that up to 80% of the general population are affected by low back pain (LBP) at some time during their lives.

Low back pain symptoms range from sharp and stabbing to a dull ache. The pains can be constant or intermittent and positional. Acute low back pain can appear suddenly after injury. Chronic back pain is defined as pain lasting more than three months. 

Most athletic injuries to the back are sprains of the ligaments or strains of the muscles surrounding the spine. The most common sports injuries occur after repetitive overuse of the spine either through twisting, compression, or flexion. High impact sports such as running, football, badminton or lawn tennis can often cause low back pain. Sports like golf, in which repetitive twisting is often involved, can also cause low back pain. Back pain that occurs after excessive exercise or heavy lifting is frequently a strain injury.

Also, a job that involves pulling, lifting, twisting or even prolonged sitting in an awkward position can cause low back pain. Standing on your feet for hours on end, which can cause lower back pain too.

 Now you are aware of common causes and symptoms of low back ache. Keep reading for some exercise that will help you ease pain