Latest News - PHEXMED Physiotherapy Health and WellBeing https://phexmed.com Health & Wellbeing Centre Tue, 05 Apr 2022 21:29:50 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.3 https://phexmed.com/wp-content/uploads/2020/05/Favicon_100x100px-90x90.png Latest News - PHEXMED Physiotherapy Health and WellBeing https://phexmed.com 32 32 Hip https://phexmed.com/hip/?utm_source=rss&utm_medium=rss&utm_campaign=hip Sat, 02 Apr 2022 12:22:46 +0000 https://phexmed.com/?p=3591 Hip Hip pain is a common complaint that can be…

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Hip

Hip pain is a common complaint that can be caused by a wide variety of problems. The precise location of your hip pain can provide valuable clues about the underlying cause.

Symptoms and Possible Causes

Hip Osteoarthritis

Pain, Inflammation, stiffness, muscle spasm of the muscles around the hip area-Walking pain especially when climbing stairs-Difficulty to rest or to lift your leg.

Hip impingement

Not painful in its early stages. At first, you may only feel pain when you move the hip near its limits .Pain  when you walking or bending the hip.Decreased range of motion in the hip movements. Pain if you sitting for a long time.

Piriformis Syndrome

Inflammation, muscles spasm. Pain in the movements special when you try to cross the painful leg, when you walking or climbing stairs. Numbness or tingling along the foot (sciatica pain).

Snap syndrome

Hip popping located at the front of the hip joint accompanied by a sharp, sudden pain at the front of the hip, deep within the groin. Pain that worsens with activity, as repeated irritation causes the tendon to become inflamed.

Tendonitis

Pain in the front of the hip or in the groin. Pain, tenderness, and weakness when walking or climbing stairs. Pain when lifting the knee toward the chest. Pulling sensation in the front of the hip or in the groin. Swelling, Inflammation, muscle spasms.

Tips to relieve the pain

What you need to do ...
To Do …
  • Take a few days off from activities that aggravate your symptoms.
  • Applying ice within the first 24-72 hours afterward can help ease pain and reduce swelling.
  • If you lie on your back-use pillow under your knees or if you lie on the site (painful hip on top) use pillow and rested on it.
  • Go up the stairs with the good foot first and then with the painful one and when you go down first the painful foot and then the good one.
  • Take small steps when walking special the painful hip.
Not To Do …
  • Βend your spine or hip more than 90° , like to ware your shoes (use a step)
  • Walk with big steps and don’t walk long distances.
  • Cross your legs when sitting. Keep your legs parallel to the floor.
To Do …
  • Use a chair that provides support to all spine (If not, use a pillow).
  • Move your chair close to the desk or table to keep a good posture.
  • When you sit place the hip at 120 degrees and not 90 degrees
  • Place your feet parallel to the ground. Using a wedge under your feet helps a lot.
  • Use ice in the painful area for 10-15 minutes after the work.
Not To Do …
  • Do not cross your legs when sitting. Keep your legs parallel to the floor.
  • Sit on hard chairs, use a pillow in the seat.
  • Use hot packs it will increase your inflammation.
To Do …
  • Warm up before exercising and stretch afterwards
  • Run on a smooth, soft surface such as grass, rather than on concrete.
  • Try low impact exercises, instead of running like swimming
  • Use good, firm shoes or use special insoles in your shoes to reduce the impacts.
  • Use ice in the painful area for 10-15 minutes after your training.
Not To Do…
  • Suffer or continue to exercise with pain.
  • Overexercise tired muscles
  • Jump or use gym equipment that strains your hip muscles.

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Neck – Cervical Spine https://phexmed.com/neck-cerv-spin/?utm_source=rss&utm_medium=rss&utm_campaign=neck-cerv-spin Fri, 01 Apr 2022 15:10:13 +0000 https://phexmed.com/?p=3480 Neck – Cervical Spine Many people experience neck pain or…

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Neck - Cervical Spine

Many people experience neck pain or stiffness occasionally. In many cases, it is due to poor posture or overuse. Sometimes, neck pain is caused by injury from a fall, contact sports, or accidents.

Symptoms and Possible Causes

Whiplash

Neck pain, stiffness difficulty to move your head, muscles spasm, headache, dizziness, tingling, Numbness, or weakness in your neck and limbs.

Poor posture- Repetitive strains -neck syndrome

Poor posture and muscle strain can lead to minor injuries to the muscles and ligaments with symptoms like neck pain, stiffness difficulty to move your head, muscles spasm and headache.

Herniated Cervical disc - nerve pinch injury

Neck pain and a stiff neck. When the disc press nerve, you also can develop pain, numbness, tingling, or weakness radiating down your arm (maybe sharp pain or burning sensation).

Spondylolisthesis or instability

Neck pain and around your shoulder blade that increases when you stand, sit, or move your neck backward, headaches in the back of your neck. (If press nerve) pain, numbness.

Tips to relieve the pain

What you need to do ...
To Do …
  • Take a few days off from activities that aggravate your symptoms.
  • Use heat for 10 min. around your shoulder and neck with a heating pad, hot compress, or by taking a hot shower.
  • Use an ice pack for 10 min in the spot that you feel burning sensation.
  • If the pain is tense use soft collar.
  • Use a good anatomical pillow
Not To Do …
  • Lay or sleep on the couch.
  • Turn your neck carefully. Better to turn your whole body.
  • Stay in the same position for a long period.
To Do …
  • Use a chair that provides support to all spine (If not, use a pillow).
  • Move your chair close to the desk or table to keep a good posture.
  • If you use a computer, bring the screen to the center and it is at eye level
  • Place your feet parallel to the ground. Using a wedge under your feet helps a lot.
  • Βe careful when you turn your neck. Better to turn your whole body.
Not To Do …
  • Do not keep your neck in the same position for a long time. Make small breaks and walk around.
  • Do not slouch when sitting – do not roll your shoulders and bring your neck forward
  • Avoid holding the phone between your neck and shoulder. Use handsfree.
To Do …
  • Warm up before exercising and stretch afterwards
  • Take regular breaks from repetitive exercises.
  • Gentle exercise low impact (not doing any exercise can make your symptoms worse)
  • Keep an upright posture and your shoulders gently back and you chin in.
  • Use good, firm shoes or use special insoles if you have flat feet.
Not To Do…
  • Suffer or continue to exercise with pain.
  • Overexercise tired muscles.
  • Overextend you neck during your exercises

we CAN TREAT YOUR ELBOW PAIN

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How age effect your heart https://phexmed.com/age-affect-heart/?utm_source=rss&utm_medium=rss&utm_campaign=age-affect-heart Wed, 30 Mar 2022 09:56:00 +0000 http://pathwell.axiomthemes.com/?p=71 PHEXMED Staying healthy. How Age affect your heart.

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Starts ageing at 40.

This is the time when the pumping action of the heart to pump blood around the body become less effective.

Blood vessels lose their elasticity.

The blood supply to the heart is then reduced resulting in increased resting cardiac pulses.

Arteries become harden or become blocked because of fatty deposits formed in the coronary arteries –causing by an increase in body weight and body fat.

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How your bones, tendons and ligaments change with age. https://phexmed.com/bones-tendons-change/?utm_source=rss&utm_medium=rss&utm_campaign=bones-tendons-change Wed, 30 Mar 2022 08:27:52 +0000 http://pathwell.axiomthemes.com/?p=31 PHEXMED Staying healthy. How bones, tendons change with age.

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Bones: Starts ageing at 35.

Throughout our life, old bone is broken down by cells and replaced by bone – building cells a process called bone turnover.

In adults this process can take 10 years.

Until our mid-20s bone density is still increasing but at the age of 35 bone loss becomes a part of the natural ageing process.

For females after the menopause increases their chance to develop osteopenia or osteoporosis.

TENDONS AND LIGAMENTS: With age they lose their elasticity and endurance and are more sensitive to injuries.

JOINTS: With age become stiffer (less range of motion) or more hypermobile (instability of the joints).

CARTILAGE: Degeneration and or calcification of cartilage.

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Have good muscular condition – goals and strength training https://phexmed.com/physiotherapy-paphos-mascular-conditions/?utm_source=rss&utm_medium=rss&utm_campaign=physiotherapy-paphos-mascular-conditions Fri, 25 Mar 2022 11:08:08 +0000 https://phexmed.com/?p=3768 PHEXMED Staying healthy. What is your goal by strength training?

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What is your goal by strength training?

  • Prevent atrophy by aging.
  • Increase the muscle strength without increase the body weight
  • Lessen fat
  • Normalize blood pressure
  • Improve heart loading capacity

What kind of strength training is the best?

Exercises with resistant (weights)is the best strength exercises such us:

  • Light weights
  • Thera band elastic resistance
  • Gym strength equipment

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Foot and Toes https://phexmed.com/foot-and-toes/?utm_source=rss&utm_medium=rss&utm_campaign=foot-and-toes Fri, 18 Mar 2022 15:20:00 +0000 https://phexmed.com/?p=3452 Foot and Toes Foot pain may be caused by many…

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Foot and Toes

Foot pain may be caused by many different diseases, deformities, biomechanical conditions, improper footwear, or injuries.

Symptoms and Possible Causes

Plantar Fasciitis

Sharp heel pain at the inside of the heel (just behind the arch of the foot). Pain when flexing or after prolonged rest or activities. Heel tenderness. Foot tingling or burning. Limping.

Sprained Metatarsal

Pain and tenderness. This can be felt on the bottom, top, or sides of the foot. Bruising and swelling. Pain when walking or during activity. Not being able to put weight on your foot.

Broken Toe

Pain or tenderness. Swelling. Redness. Stiffness. Bruises or discoloration of the skin around the toe. The toe may appear abnormal, and may even look bent or deformed.

Tendonitis or Osteoarthritis

Tenderness when you touch the joint. Pain when you move it. Trouble moving, walking, or putting weight on it. Joint stiffness, warmth, or swelling. More pain and swelling after you rest, such as sitting or sleeping.

Heel Spur

Pain like a knife or pin sticking into the bottom of their feet when they first stand up in the morning — a pain that later turns into a dull ache. They often complain that the sharp pain returns after they stand up after sitting for a prolonged period of time.

Tips to relieve the pain

What you need to do ...
To Do …
  • Take a few days off from activities that aggravate your symptoms.
  • Use ice for 20 minutes around your foot or toes and repeat every 2-3 hours for the next 48-72 hours.
  • Elevate your foot by using pillow under the thigh until the ankle joint. 
  • buddy strap – put a small piece of cotton wool or gauze between your sore toe and the next toe and use tape to loosely strap it up.
  • Use crutches or stick to reduce the load on the sore foot or toes.
Not To Do …
  • Walk or stand for long periods.
  • Wear high heels or tight pointy shoes.
  • Use hot packs in your swellen foot or toes.
To Do …
  • Place your feet parallel to the ground. Use footrest under your feet.
  • Wear wide comfortable shoes with a low heel and soft sole
  • Upstairs use the good leg first to reduce the pressure in your ankle and the painful ankle when you go downstairs.
  • Rest and raise your foot when you can.
  • Use ice for 10-15 min. after the work and elevate your foot.
Not To Do …
  • Rest too much. Try to move your foot and toes- up- down every 30 min.
  • Walk or stand for long periods. Make small brakes and raise your foot.
  • Use hot packs in your swellen foot or toes.
To Do …
  • Warm up before exercising and stretch afterwards
  • Take regular breaks from repetitive exercises.
  • Gentle exercise low impact like swimming or cycling (not doing any exercise can make your symptoms worse)
  • Try to lose weight if you’re overweight.
  • Use good, firm shoes or use special insoles.
Not To Do…
  • Suffer or continue to exercise with pain.
  • Avoid sports or heavy lifting until you have less discomfort and good movement.
  • Use hot packs after the exercises. Use ice for 10-15 minutes.

we CAN TREAT YOUR ELBOW PAIN

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What are the risks of sitting too much https://phexmed.com/sitting-to-much/?utm_source=rss&utm_medium=rss&utm_campaign=sitting-to-much Thu, 10 Mar 2022 09:15:08 +0000 http://pathwell.axiomthemes.com/?p=162 PHEXMED Staying healthy. Risks of sitting too much.

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When you sit, you use less energy than you do when you stand or move. Research has linked sitting for long periods of time with several health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels — that make up metabolic syndrome. Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer.

Any extended sitting — such as at a desk, behind a wheel or in front of a screen — can be harmful. An analysis of 13 studies of sitting time and activity levels found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking. However, unlike some other studies, this analysis of data from more than 1 million people found that 60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting. Another study found that sitting time contributed little to mortality for people who were most active.

More study is needed on the effects of sitting and physical activity on health. However, it seems clear that less sitting and more moving overall contribute to better health. You might start by simply standing rather than sitting when you have the chance or finding ways to walk while you work. For example:

  • Take a break from sitting every 30 minutes.
  • Stand while talking on the phone or watching television.
  • If you work at a desk, try a standing desk — or improvise with a high table or counter.
  • Walk with your colleagues for meetings rather than sitting in a conference room.
  • Position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day.

The impact of movement — even leisurely movement — can be profound. For starters, you’ll burn more calories. This might lead to weight loss and increased energy. Also, physical activity helps maintain muscle tone, your ability to move and your mental well-being, especially as you age.

Source: Edward R. Laskowski, M.D.

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Knee pain after an injury https://phexmed.com/knee-after-injury/?utm_source=rss&utm_medium=rss&utm_campaign=knee-after-injury Wed, 02 Mar 2022 16:16:42 +0000 https://phexmed.com/?p=2493 Knee Pain is a common knee problem that can originate…

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Knee

Pain is a common knee problem that can originate in any of the bony structures compromising the knee joint the kneecap or the ligaments, tendons, and cartilage of the knee. Can affect people of all ages, and home remedies can be helpful unless it becomes severe.

Symptoms and Possible Causes

Sprains and Strains-torn ligaments

Swollen or bruised, pain or weakness, tenderness around the knee. Muscle spasm or cramping. You cannot put a weight on the injury. Unstable, gives way when you try to stand, , may hear a popping sound during injury.

Tendonitis

Swollen or bruised, pain or weakness, tenderness around the knee. Muscle spasm or cramping. You cannot put a weight on the injury.

Kneecap cartilage damage

Swelling or stiffness around the kneecap or knee joint. Sometimes the joint locking. Clicking or grinding sensation.

Meniscus

Pain inside or outside of the knee, swelling or stiffness, especially when twisting or rotating your knee and difficulty   straightening your knee fully. Feeling as though your knee is locked in place when you try to move it.

Tips to relieve the pain

What you need to do ...
To Do …
  • Rest your knee. Take a few days off from activities.
  • Use an ice pack in a towel and place it on your area (20 minutes every 2 – 3 hours).
  • Wear a compressive bandage or knee support.
  • Elevate your knee by using pillow under the thigh until the ankle joint.
  • Use crutches or stick to reduce the load on the sore knee.
Not To Do …
  • Don’t be shy about using a walking aid.
  • Don’t risk a fall. Use handrails on staircases.
  • Don’t let your shoes make matters worse. Use insoles or use anatomic shoes.
To Do …
  • Use a chair that provides support you low back or all spine (use a pillow).
  • Move your chair close to the desk or table to keep a good posture.
  • Place your feet parallel to the ground. Use footrest under your feet helps a lot.
  • Use knee support during the work.
  • Use ice for 10 minutes after the work.
Not To Do …
  • Keep your knee in the same position for long time. Try to extent and flex gently.
  • Kneeling.
  • Twist your knee when you walk, or when you sit.
To Do …
  • Warm up before exercising and stretch your back muscles afterwards
  • Take regular breaks from repetitive exercises.
  • Gentle exercise low impact like swimming.
  • Choose some exercises that will strengthen the knee muscles.
  • Use good, firm shoes, or use special insoles.
Not To Do…
  • Suffer or continue to exercise with pain.
  • Overexercise tired knee muscles.
  • Overextend or overbending your knee joint.

we CAN TREAT YOUR KNEE PAIN

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How can I start to be active https://phexmed.com/start-be-active/?utm_source=rss&utm_medium=rss&utm_campaign=start-be-active Thu, 24 Feb 2022 11:25:36 +0000 http://pathwell.axiomthemes.com/?p=81 PHEXMED Staying healthy. It's time to be active.

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Pick an activity you enjoy.

Create a list of the activities you would like to do, such as walking, aerobics, tennis, wheelchair basketball, or taking a class at a fitness or community center. To increase your activity level, add an activity that sounds fun and try it out. You are more likely to stay active if you choose activities you enjoy.

Choose activities that you enjoy.

Start slowly and add a little at a time.

The idea of being active at least 150 minutes per week may seem like too much at first. Start by moving for 10 minutes a day. Every few weeks, add 5 to 10 minutes until you are active at least 30 minutes most days.

Set a goal, add it to your calendar, and do it.

Setting goals and having a plan to realize them may help you stick with a physical activity routine.

  • Set specific short-term goals that you can track. For example, instead of saying “I’m going to be more active this week,” set a goal of walking 30 minutes a day on 3 days this week.

Think of the days and times you could do the activity, such as first thing in the morning, during lunch breaks, after dinner, or on Saturday afternoon. Look at your calendar, phone, or computer to determine the days and times that work best and commit to those plans in writing. Also, set your phone to send reminders to help you stay on track.

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Wrist https://phexmed.com/wrist-2/?utm_source=rss&utm_medium=rss&utm_campaign=wrist-2 Wed, 23 Feb 2022 14:50:00 +0000 https://phexmed.com/?p=3437 Wrist Hand or wrist pain can occur from normal, everyday…

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Wrist

Hand or wrist pain can occur from normal, everyday usage that causes wear and tear, overuse or injury. Commonly, sports or work tasks, the use of tools or machinery, or accidental falls are to blame.

Symptoms and Possible Causes

Sprained wrist

Pain, swelling and bruising, loss of motion and weakness. Tenderness and warmth around the injury. Difficult to move wrist or grip anything. Feeling a popping or tearing in the wrist.

tendonitis (de Quervain's disease) or arthritis

Pain, tenderness, swelling and stiffness at the base of the finger that lasts a long time Symptoms occur at the point where your tendon attaches to your bone. May be hard to move fingers and thumb, may have a lump.

Carpal tunnel syndrome

Aching pain that is worse at night, gradual numbness or pins and needles or tingling in your thumb, index and middle fingers. Weakness can also occur. Difficulty gripping.

Ganglion cyst

Might include swelling, and a soft lump near a joint or tendon (1 to 3 cm) in diameter that can change in size. There can be some pain

Tips to relieve the pain

What you need to do ...
To Do …
  • Take a few days off from activities or sports that aggravate your symptoms
  • Use an ice pack (or a bag of frozen peas) in a towel and place it on your wrist for up to 20 minutes every 2 to 3 hours
  • Take off any jewellery if your hand looks swollen.
  • If the pain is tense use a wrist brace or bandage around during your daily activities.
Not To Do …
  • Avoid squeezing objects in your hand
  • Do not use heat packs or have hot baths for the first 2 to 3 days after an injury
  • Do not sleep on the site with the painful wrist and hand below (better on top).
To Do …
  • Wear a brace to support your wrist and ease pain, especially during the work.
  • Think about getting a soft pad to support your wrist when typing.
  • Take off any jewellery if your hand looks swollen
  • Rest your wrist when you can.
  • Use an ice pack (or a bag of frozen peas) in a towel and place it on your wrist for up to 10 minutes when you finish from the work.
Not To Do …
  • Use heat packs during or after the work.
  • Lift heavy objects or grip anything too tightly.
To Do …
  • Warm up and stretch -Keep your joint flexible and stretched before exercise.
  • Wear a brace to support your wrist and ease pain, especially during the work.
  • Keeping your forearm and wrist in straight alignment puts your wrist in the most stable position.
  • Put an ice pack after your exercises in a towel on your wrist for 10 minutes
Not To Do…
  • Suffer or continue to exercise with pain.
  • Use hot packs after the exercises.
  • Lift heavy objects or grip anything too tightly.

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