Co Recare Physio

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

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