Jun 24, 2022

If you do experience pain whilst on holiday & do not have access to a physiotherapist, don't worry! Today we share some techniques that only requires yourself and a bath towel from your accommodation. 😉

1️⃣ Gentle stretches
a) side stretch
b) side stretch with rotation.
When your head tilts/turns to the left, you are stretching the right side of your neck, and vice versa. Keep opposite hand under thigh for a deeper stretch.
10 secs x 10 each, you may do more on one side if only one side is aching

2️⃣ Seated chin tucks. Keep your head neutral & keep eyes facing forwards.
10 secs x 10

3️⃣ Self mobilization with towel for limited/stiff neck rotation.
Cross your hands over, making sure the hand on top is the same side of the direction you want to rotate to. Keep the edge of the towel just under the base of your skull. Pull the towel to help you get into end range rotation with less pain.
10 secs x 10 each

4️⃣ Self mobilization with towel for limited/stiff neck extension. Keep towel under the base of your skull. Pull the towel to help you achieve better extension with less pain.
10 secs x 10 each

5️⃣ Gently massage the sore & achy muscles, 5-10 mins

This is in no way an exhaustive list of techniques to manage neck aches or stiffness as we have not exactly assessed your condition. Always check in with your physiotherapist if you are unsure, or review with them when you return from your trip. 😊

DM or contact us at 62620970 / 82182905 for more information! Enjoy your holiday!🧳🌏

#holiday #trip #vacation #ache #pain #injury #neck #shoulder #stiff #tip #physio #physicaltherapy #covid #health #exercise #physiotherapy #PhysioSports #singaporephysio #singapore #SGphysio #fitnessSG #joint #muscle #sprain #mobility #strain #stretch #rehab

Jun 11, 2022

Hellooo holidays! ✈️
As borders and restrictions continue to ease up, many of us are planning for overseas travel. However, instead of coming back more relaxed, sometimes holidays are a cause of stress instead. It is not unheard of for us to see patients coming in to the clinic with some injury or aches/pain following a trip.

Some common conditions seen include:
😞Neck ache or stiff neck
😞Nerve pain or tingling/numbness down arm
😞Shoulder pain (rotator cuff tear or injury)
😞Low back ache or pain
😞Knee pain or swelling
😞Heel or ankle pain

Let’s explore why!

🪑Sitting for a long journey ➡️we tend to sleep awkwardly, causing our neck to kink in weird angles. Staying in the same postures can also be a source of back ache.
🛍️🧳 Pulling luggage or carrying bags ➡️ the constant pulling on our neck or shoulder can cause a traction injury, which can irritate the nerves running down our arm. Carrying bags can also strain our muscles or cause them to tense up.
👜Lifting ➡️ if you are not used to the constant lifting or lifting things heavier than your usual daily load, it is easy to strain your back or shoulder muscles.
🚶‍♂️Prolonged standing, walking or taking stairs/hills ➡️ if your muscles are not conditioned or you don’t do this regularly, these can stress your knees, heel or ankle joints.

Here are some tips to reduce aches & pains!
✅Invest in a good neck pillow
✅Get up & move around if safe to do so
✅Change postures regularly, stretch
✅Do not overestimate what you are able to carry/lift
✅Put your bags down to rest your arms or shoulders
✅Sit down to rest your legs
✅Wear shoes that are comfortable & appropriate; function over fashion!
✅Condition or strengthen your body before embarking on a more physical trip
✅Plan ahead, do not pack too many physical activities in a day

Enjoy your holiday!

#holiday #trip #vacation #ache #pain #injury #neck #shoulder #back #knee #ankle #heel #tip #physio #physicaltherapy #covid #health #exercise

Apr 22, 2022



Here at PhysioSports, we strive for Service Excellence and Gold-Standard in personalised treatment programmes for our patients.

If you...
💙 Love physiotherapy,
💙 Are highly self-motivated
💙 Have keen interest in Sports Injuries and Rehabilitation
💙 And are passionate in improving patient outcomes through consultation, manual therapy, rehabilitation and planning appropriate evidence-based treatment programme based on individual needs,

then WE WANT YOU!!

We have positions available for:
🔸Senior Physiotherapist
🔸Locum Physiotherapist

What we look for:
🔹 Work experience in outpatient Musculoskeletal or Sports settings
🔹 Fully registered with AHPC
🔹 Able to work independently but also a team player
🔹 Client-centred
🔹 Service oriented

What you can gain:
✔️ A good mentoring programme by the clinical director based on trust, confidentiality, mutual respect and sensitivity
✔️ Focused learning opportunities on acute sports injuries and rehabilitation

Send your CV and questions that you may have to

#physiotherapist #physiotherapy #hiring #PhysioSports #opportunity #team #singapore #work #singaporephysio #physio #job #career #careerssg

Apr 13, 2022

Pain in the hip can be caused by many structures & factors so it’s important that your physiotherapist assesses you properly. Your physiotherapist will assess a variety of movements & utilize multiple tests to build a clearer picture of your condition.

After assessing basic movements, overpressure & combined movements can be used to further stress the hip joint.
Whilst not everyone may have the mobility of our patient in the video, it is always important to check both sides to identify what is the individual’s “normal”.

How much the hip joint can rotate provides clues on the joint articulation & possible tightness of structures. There are a few special tests for the hip joint, such as the Straight Leg Raise & the FABER test. Sometimes, the low back (lumbar spine) can refer pain to the hip so this should be checked as well. ✅

Here are some treatment methods to consider:
1️⃣ Hip joint mobilizations
2️⃣ Deep hip external rotators strengthening, as this creates stability by keeping the head of the femur centered in the hip joint
3️⃣ Hip stretches & strengthening exercises
4️⃣ Lumbar joint mobilizations

Other exercises & techniques to manage your pain really depends on the presentation of your condition. Do check in with your physiotherapist to find out more!

Send us a DM or contact us at 82182905 / 62620970 to find out more!📱

#hip #physicaltherapy #singaporephysiotherapy #fitnessSG #rehabilitation #rehab #strengthening #exercise #health #physio #physiotherapy #impingement #labraltear #fai #surgery #bursitis #tendonitis #muscle #joint #fracture #clicking #pain #stiffness #back

Mar 15, 2022

Does your hip "click"? Do you feel stuck when you try to bring your leg up towards you? Are you unable to cross your legs? Read on...

The hip is a ball & socket joint, & is considered to be one of the most stable joints in the body, as it allows weight-bearing through the lower extremities. There are many structures surrounding the hip & any of these structures could cause pain, stiffness, or clicking.

Due to repeated loading, the hip may be subject to osteoarthritis & labral tears. These are common as we age, but labral tears are also found in athletes who participate in high-impact sports.⛹️ The labrum lines the “socket” of the hip & serves as a seal to keep the joint in place. If the tear is extensive, a surgery may be needed.

Hip impingement is also common, & occurs when extra bone develops, creating an irregular shape & disrupting movement. This development occurs during childhood but not everyone experiences pain.

Overuse/overloading can also cause inflammation & injury to the muscles, tendons, & bursa (fluid-filled sacs that cushions tendons & joints).

Sometimes, the back (lumbar spine) may refer pain down to the hip.

In the elderly, a hip fracture is common especially in those with underlying osteoporosis. In this case, the fracture need not occur from a high-impact fall or trauma.🧓🏼

Less commonly seen is avascular necrosis (AVN), whereby an interruption of the blood supply causes death of the bone tissue. This can occur due to fracture or dislocation, but has also been linked to chronic steroid use & excessive alcohol consumption (take it easy on the drink!). 🍻

In most cases, a course of physiotherapy can alleviate pain, improve movement & function of the hip joint. Do check in with your physiotherapist for more details or advice!

Send us a DM or contact us at 82182905 / 62620970 to find out more!📱

📝1. The Hip Abductor Muscles, Trochanteric Bursa and Lateral (Outside) Hip Pain. (2020, February 3). Hip Pain Professionals.
📝2. Hip labral tear. (n.d.). Mayo Clinic.
📝3. Femoroacetabular Impingement. (n.d.). OrthoInfo.
📝4. Barney J, Piuzzi NS, Akhondi H. Femoral Head Avascular Necrosis. [Updated 2022 Jan 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-.
📝5. Sharareh, B. (2021, August). Hip Osteonecrosis. Orthobullets.

#hip #physicaltherapy #singaporephysiotherapy #fitnessSG #rehabilitation #rehab #strengthening #exercise #health #physio #physiotherapy #impingement #labraltear #fai #surgery #bursitis #tendonitis #muscle #joint #fracture #clicking #pain #stiffness #back

Mar 14, 2022

When this happens, it's usually because the owner only shared it with a small group of people, changed who can see it or it's been deleted.

Feb 23, 2022

A common source of knee pain, especially in adolescents, comes from the patello-femoral joint. As there are multiple factors that contribute to this pain at the front of the knee, this condition is termed as patella-femoral pain syndrome (PFPS).

A 2016 consensus statement defined PFPS as “pain around/behind the patella (kneecap) that is aggravated by at least one activity that loads the patella during weight-bearing on a flexed knee.” This simply translates to pain at the kneecap during activities such as getting up from prolonged sitting, squatting, running, hopping, & taking the stairs. 🏋️

PFPS is also called runner’s knee, anterior knee pain, & historically has included chondromalacia patellae (CMP), although CMP specifically refers to softening of the cartilage under the patella.

The main causes of PFPS are:
1️⃣ overload/overuse due to sudden increase or changes in physical activities
2️⃣ changes in footwear or playing surfaces causing change in load distributions to the knee
3️⃣ poor lower limb biomechanics causing poor patellar tracking

The patella is a triangular shaped bone that has to glide & “track” the femur bone during movements. It also acts as a fulcrum for our knee extensor mechanism. In PFPS however, the patella does not track the femur properly, commonly translating too much laterally, creating overpressure or irritation to certain areas, resulting in pain.

Patellar tracking differs in individuals, & can be affected by
🔹individual anatomy differences or patellar orientation
🔹muscular dysfunctions
🔹foot posture differences

The most common muscular dysfunctions seen in PFPS are: imbalanced quadriceps muscles, weak hip muscles, tight iliotibial band (or rather, the muscle fibers that attach to the ITB), tight hamstrings & calf. Any of this can result in a dynamic valgus movement pattern, causing the patella to mal-track.

Not to worry…as most of these are modifiable, so you can prevent or improve your symptoms! A physiotherapist can assess & prescribe the right exercises for you, provide manual therapy or modalities, advise on training programme or timeline, & teach taping techniques.

DM or contact us at 82182905/62620970!

📝1. Crossley, K. M., van Middelkoop, M., Callaghan, M. J., Collins, N. J., Rathleff, M. S., & Barton, C. J. (2016). 2016 Patellofemoral pain consensus statement from the 4th International Patellofemoral Pain Research Retreat, Manchester. Part 2: recommended physical interventions (exercise, taping, bracing, foot orthoses and combined interventions). British journal of sports medicine, 50(14), 844-852.
📝2. Petersen, W., Rembitzki, I., & Liebau, C. (2017). Patellofemoral pain in athletes. Open access journal of sports medicine, 8, 143–154.
📝3. Gaitonde, D. Y., Ericksen, A., & Robbins, R. C. (2019). Patellofemoral pain syndrome. American family physician, 99(2), 88-94.
📝4. Wilczyński, B., Zorena, K., & Ślęzak, D. (2020). Dynamic Knee Valgus in Single-Leg Movement Tasks. Potentially Modifiable Factors and Exercise Training Options. A Literature Review. International journal of environmental research and public health, 17(21), 8208.
📝5. Mulcahey, M. K., Hettrich, C. M., & Liechti, D. (2020). Patellofemoral Pain Syndrome. OrthoInfo.

#knee #pfps #kneepain #pain #patella #anteriorkneepain #youth #adult #soccer #football #hockey #athlete #tennis #basketball #physiosports #physiotherapy #physio #covid19 #health #exercise #strengthening #rehab #rehabilitation #fitnessSG #singaporephysiotherapy #physicaltherapy

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