Co Recare Physio

Introduction: The New Year is the perfect time to lace up your shoes. But as a Physiotherapist in Dubai, I see a surge of running injuries every January. The culprit? Lack of strategy. Here is how to start smart. Body: The Walk-Run Method:  Don't stress your joints by running 30 minutes straight. Start with 1 minute of running followed by 2 minutes of walking. The Talk Test:  Keep your intensity in check. You should be able to speak a full sentence while running. The 48-Hour

Achilles pain that feels worse in the morning, improves after a short run, and flares up again with hills or speed is commonly associated with Achilles tendinopathy . Current research indicates that this condition is degenerative and load-related , rather than inflammatory. Excessive or poorly managed loading exceeds the tendon’s capacity to adapt. Common Clinical Features Morning stiffness or limping on first steps Temporary symptom relief after warming up Increased pain wit

Many patients ask the same question after exercise or physiotherapy: “If it hurts, should I push through it — or stop?” The popular phrase “No Pain, No Gain”  can be misleading.In rehabilitation and exercise science, not all pain is equal , and understanding the difference is critical for safe recovery. Good Pain: Delayed-Onset Muscle Soreness (DOMS) Delayed-onset muscle soreness typically appears 24–48 hours after exercise , especially following new or increased activity. A

Sciatica is not simply a muscle tightness problem. In many cases, symptoms are related to increased mechanosensitivity or reduced mobility of the sciatic nerve . Traditional stretching alone may aggravate symptoms if neural tissue is irritated. This is why neural mobilisation (nerve gliding)  is commonly used in physiotherapy. Exercises shown in this video: Supine lumbar rotation stretch → Helps reduce lumbar stiffness and protective muscle guarding. Sciatic nerve mobilisati

"Sit up straight!" It’s the most common advice for back pain, yet many office workers in Dubai find that even the "perfect" sitting position leads to deep, nagging aches. At our clinic, we are busting the myth of the rigid spine. The Evidence: Static Loading vs. Dynamic Movement The Fallacy of the Rigid Spine:  Research by Professor Peter O’Sullivan and other leading spinal experts suggests that there is no single "ideal" posture. In fact, people who try to maintain a perfect

Long commutes in Dubai are more than just a waste of time; they are a significant risk factor for chronic spinal issues. At our clinic, we see a high volume of patients with "Commuter’s Back." This guide explains the biomechanical evidence behind the perfect driving posture. 1. Maintaining Lumbar Lordosis (The C-Curve) Sitting increases intradiscal pressure by up to 1.5x compared to standing. When your back flattens against a car seat, the load shifts to the discs. Evidence

Being told you have a herniated disc often leads to fear and uncertainty. Many patients assume that surgery is the only way forward. However, scientific evidence suggests a different story. What the Research Shows Studies published in leading medical journals, including the New England Journal of Medicine (NEJM) , have demonstrated that more than half of lumbar disc herniations improve or resolve naturally over time without surgical intervention . This improvement occurs thro

Out-toeing gait, where the feet point outward during walking, is commonly associated with altered hip and knee mechanics . Research suggests that excessive external foot progression can increase rotational stress through the knee joint and sacroiliac region , especially during stance and push-off phases of gait. Two common physical contributors are: Shortened adductor muscles , limiting controlled hip movement Reduced gluteus medius activation , impairing frontal-plane pelvic

Many people say, “I can feel the rain coming in my joints.” This belief is so common that it has become part of everyday language. But does rain itself actually cause joint pain? The short answer: Rain does not enter your joints. The longer, evidence-based answer is more nuanced. 🌧️ The Myth A widespread belief is that rain, cold, or damp air seeps into the joints  and directly causes arthritis or joint damage. This is not biologically possible. Joints are sealed structures

Sharp pain on the outside of the knee is a common complaint, especially among runners, active individuals, and people who spend long hours sitting. Although many describe it as sudden or unexplained, lateral knee pain often reflects iliotibial band (ITB) overload , not a random injury. The iliotibial band is a dense fascial structure running from the pelvis to the lateral tibia. Repetitive knee flexion and extension, altered hip control, or excessive tissue tension can increa

Have you ever finished a workout or a run and suddenly felt your knee ache? It’s a common experience, and if you’re wondering why your knee hurts after exercise, you’re not alone. Understanding what causes this pain and how to manage it can make a huge difference in your recovery and future workouts. Let’s dive into the details together. What Causes Post-Exercise Knee Pain? Knee pain after exercise can stem from several factors. Sometimes, it’s just your body telling you it n

Morning heel pain is commonly linked to plantar fascia stiffness  after prolonged rest.During sleep, the plantar fascia and calf muscles shorten slightly. When you take your first step, the sudden stretch causes sharp pain at the heel. Common contributing factors include: Tight calf and soleus muscles Reduced ankle dorsiflexion Repetitive loading (running, prolonged standing) Inadequate foot support Step-by-Step Exercise Routine 1) Golf Ball Foot Massage Rolling a golf ball u

The Centers for Disease Control and Prevention (CDC)  emphasizes weight management as a key strategy in managing knee pain and arthritis. Excess body weight increases mechanical stress on the knee joint during everyday activities such as walking, climbing stairs, and standing up. Over time, this increased load can accelerate cartilage breakdown and worsen pain. What the CDC Highlights Excess weight increases joint loading and arthritis progression Weight loss reduces pain and

Research shows that: Tight pectoral muscles  can alter scapular positioning, increasing static tension on the rhomboids. Limited thoracic rotation  reduces normal load distribution across the upper back, contributing to persistent discomfort around the medial scapular border. The exercises shown in this routine target these key contributors: Wall-based chest stretching with trunk rotation  helps reduce anterior shoulder tension and improves scapular positioning. Seated thorac

Introduction Frequent travel, long periods of standing, or extended walking can lead to persistent tension in the calf and hamstring muscles. This tightness may contribute to discomfort, cramping, and reduced ankle or knee mobility over time. Incorporating a simple self-care routine can help relieve muscle stiffness, improve flexibility, and restore fluidity in the posterior lower limb chain. Below is a practical 3-step routine — suitable for home or after travel — combining

If you’ve been struggling with chronic pain, sports injuries, or recovering from surgery, you might be wondering if there’s a natural, effective way to speed up your healing. Have you heard about dry needling? It’s a technique that’s gaining popularity, especially here in Dubai, for its ability to relieve pain and improve recovery without relying on medication or surgery. Let me walk you through what dry needling is, why it works, and how it might be the solution you’ve been

Inner thigh or groin tension often comes from a combination of: Shortened adductors Tight hamstrings Reduced hip rotation Pelvic imbalance from prolonged sitting or sport-specific loading These patterns can lead to:• Pulling pain when rotating the hip• Pinching during walking or side-stepping• Stiffness when getting up from sitting• Groin discomfort during squats or lunges Step-by-Step Routine 1) Hamstring Stretch with Towel Lying on your back, use a towel to lift your leg.Th

Overview Tennis Elbow (Lateral Epicondylalgia) is one of the most common upper-limb pain conditions, especially in people who type, lift, grip, or perform repetitive hand tasks. Evidence now shows that this condition is degenerative , not inflammatory — meaning the tendon undergoes structural change over time due to overload. What the Evidence Says 1. Tendon Degeneration, Not Inflammation Multiple high-quality reviews describe Tennis Elbow as a tendinopathy  — a failed tendon

A stiff back often comes from reduced thoracic mobility or prolonged sitting. Although research on these exact movements is limited, several studies support the general principles behind these stretches. 1. Quadruped Spinal Flexion/Extension & Thoracic Mobility A number of studies (e.g., Michaud et al., 2016  – mobility training review; Edmondston & Singer, 1997 ) indicate that improving thoracic movement can reduce upper-back tension and improve functional posture. While not

Wrist and elbow pain commonly develop from repetitive typing, gripping, lifting, or daily work activities.This routine targets three key components: Flexor Sweep Release:  reduces tension along the wrist flexor muscles that often overload the medial epicondyle. Extensor Release with Tennis Ball:  decreases stiffness in the extensor tendons associated with lateral elbow pain. Stretch + Rhythmic Flexion:  improves tendon gliding, restores mobility, and enhances circulation to i