Co Recare Physio

The Real Biomechanical Causes & How to Correct It Many people notice that when they lie on their back, one leg naturally flops outward .The common assumption is: “My outer hip muscles are tight—stretching should fix it.” But research shows this explanation is incomplete. Clinical biomechanics studies consistently indicate two major contributors: 1️⃣ Weak Internal Rotators (Not Just Tight External Rotators) According to Neumann (2010), Lewis & Sahrmann (2006), and related hip

Upper trapezius tightness frequently results from compensation due to stiffness in the anterior shoulder and insufficient scapular upward rotation. Excessive loading on the upper trapezius has been linked to poor posture, repetitive desk work, and altered scapulothoracic rhythm. Evidence Summary Recent literature highlights the following mechanisms:• Anterior shoulder tightness and pectoralis minor shortening increase upper trapezius activation during arm elevation (Kim et al

Many people develop tension on one side of their body due to: Prolonged sitting Habitual leaning Carrying weight on one side Side-dominant sports or lifting patterns When the Quadratus Lumborum (QL)  and gluteal muscles  become tight, they create: One shoulder appearing lower Hip height differences Lateral trunk stiffness Discomfort when sitting or bending Gluteal or deep hip pain Two Effective Stretches 1) Doorframe Side Stretch Targets: QL, obliques, lats, side ribsSteps: S

Are you a runner experiencing a sharp, persistent pain on the outer side of your knee, especially as your run gets longer or you hit a steep downhill slope?  This common yet debilitating issue is known as Runner’s Knee Syndrome  (often related to IT Band Syndrome). Don’t dismiss it as just muscle fatigue—it’s a signal that needs attention. At [Clinic Name] in Dubai, we see a high success rate in treating this condition when caught early. 1. 🚨 What is Runner's Knee Syndrome?

If you’ve ever felt that nagging discomfort or sharp pain in your knee , you know how it can disrupt your day. It’s frustrating, isn’t it? You want to stay active, enjoy your favorite activities, and just move without worry. But pain can hold you back. The good news is, understanding the root causes of your pain is the first step toward relief. Let’s explore what might be behind your discomfort and what you can do about it. Understanding Common Knee Pain Causes Why does knee

1. Introduction Fibromyalgia is a chronic disorder characterized by widespread musculoskeletal pain, fatigue, and cognitive difficulties. Treatment is multi-modal, with physiotherapy being a key non-pharmacological approach. 2. Evidence-Based Role of Physiotherapy Aerobic Exercise:  Walking, cycling, and aquatic therapy reduce pain intensity and improve overall function. Strength/Resistance Training:  Enhances muscle function and reduces fatigue. Flexibility & Stretching:  Im

Towel Overhead Mobility  helps open the chest and increase shoulder flexion and extension range. Seated External Rotation  strengthens the rotator cuff muscles and stabilizes the shoulder joint. Incorporating these two exercises into your daily routine helps maintain shoulder alignment, reduces stiffness, and prevents pain associated with prolonged desk work. References / Mechanistic Evidence: Ludewig PM, Cook TM. Alterations in shoulder kinematics and associated muscle activ

Why This Question Matters Most patients ask the same question during treatment: “How long do I need physiotherapy?” A common misconception is that treatment can stop once pain disappears.However, stopping PT at the pain-free stage is one of the biggest predictors of recurrence, chronic issues, and flare-ups . Pain relief is only the first layer — not the final goal. Pain Relief ≠ Full Recovery Research consistently shows that pain often decreases before  the underlying tissue

Forward bending with posterior pelvic tilt during sitting increases sustained lumbar flexion. This position leads to increased intradiscal pressure, reduced hip contribution during movement, and diminished deep core engagement. Evidence Summary Research indicates the following:• Prolonged lumbar flexion can elevate disc loading and paraspinal strain (Claus et al., 2022, Clinical Biomechanics).• Reduced hip mobility is associated with compensatory lumbar movement and back disc

When your knee hurts, it can feel like your whole day is thrown off balance. I know how frustrating it is to deal with that nagging discomfort or sharp pain that stops you from moving freely. But don’t worry - there are practical steps you can take to ease the pain and get back to your active lifestyle. Let’s explore some effective strategies for knee pain management that you can start using today. Understanding Knee Pain Management Before diving into solutions, it’s importan

Tight Adductors The adductors help stabilize the pelvis during walking and change-of-direction movements. When they become overactive or shortened, they commonly cause: Groin or inner-thigh tightness Hip rotation restriction Pelvic imbalance (anterior or inward tilt) Discomfort during squats or side lunges Kneeling Adductor Stretch — Step-by-Step This single stretch effectively targets adductor longus, brevis, magnus, and gracilis : Start in a kneeling position. Move one leg

A recent population-based cohort study titled “Association of Hallux Valgus with Degenerative Spinal Diseases”  explored whether individuals with hallux valgus (bunion) have a higher risk of developing spinal degeneration. ⚠️ Full-text access was not available, so the following interpretation is not confirmed  and should be considered a general biomechanical explanation + 추측입니다 . Possible Interpretation of Study Findings (추측) People with hallux valgus may experience altered g

Recent literature supports using cervical Mobilization with Movement (MWM)  for immediate improvements in pain and neck extension range, as demonstrated by Mani et al., 2012 . Additionally, a 2015 systematic review by Gross et al.  highlights that improving thoracic mobility can independently reduce neck pain, suggesting that thoracic restrictions often contribute to cervical overload. Together, these findings support a combined approach of MWM plus thoracic mobility traini

Finger pain during flexion is commonly linked to increased load at the metacarpophalangeal (MP) joint  and tightening of the finger flexor muscles. Supporting the MP joint during movement can reduce mechanical stress, and forearm flexor soft-tissue techniques have been shown to improve finger mobility and decrease pain sensitivity. Evidence (summarized): Studies show that stabilizing the MP joint decreases strain on the tendon–pulley system during finger flexion (Weinstein et

Many people believe frozen shoulder (adhesive capsulitis) will fully resolve on its own. While spontaneous recovery is possible, natural healing can take 1.5–3 years , and some patients never regain full shoulder range of motion . 🔹 Evidence-Based Approach Current guidelines ( JOSPT 2020, BMJ 2021 ) emphasize: Early guided exercise  — Active-assisted range of motion within comfort limits. Gentle joint mobilization  — Therapist-guided movement to maintain function. Patient ed

Prolonged cross-leg sitting increases compressive load on the posterior hip structures and reduces internal rotation capacity.Recent literature indicates that reduced hip rotation is associated with increased risk of low back discomfort and deep gluteal pain syndromes. • Lee et al., 2023, Journal of Bodywork & Movement Therapies• Neumann, 2022, Kinesiology of the Hip• Wilson et al., 2021, Clinical Biomechanics Although cross-leg sitting is not inherently harmful, maintaining

Dry needling has become a widely used intervention in musculoskeletal physiotherapy, particularly for patients with neck, shoulder, and upper-back pain related to myofascial trigger points. Although it is often grouped with acupuncture, the two techniques differ significantly in both purpose and clinical reasoning. This article summarizes only the most reliable and clearly supported findings , avoiding overstated claims or unverified mechanisms. 1. Pain Reduction: The Most Co

Overview: Calluses under the feet develop when excessive pressure or limited mobility forces certain areas to overload.Common causes include: Limited toe extension/flexion Weak intrinsic foot muscles Poor weight distribution Tight plantar fascia Improving toe mobility and strengthening the small foot muscles restores natural loading and reduces callus formation over time. Step-by-Step Routine 1) Toe Extension Stretch (Standing) Lifts the toes and stretches the plantar fascia,

1. Introduction Neck pain is one of the most common musculoskeletal complaints worldwide.Spinal manipulation (SMT) is often chosen because it provides an immediate “release” sensation — but does this actually translate into meaningful recovery? 2. What Current Evidence Shows ✔ Short-term relief: Possible Some studies report short-term improvements in pain and range of motion. ✘ Long-term benefit: Uncertain Systematic reviews consistently indicate a lack of strong evidence  su

If you’ve been struggling with persistent 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 therapy? It’s a treatment that’s gaining popularity, especially here in Dubai, for its ability to relieve pain and improve muscle function without medication or surgery. Let me walk you through what dry needling therapy is, how it works, and why it might be the soluti