Co Recare Physio

Plantar Fasciitis The 2023 JOSPT Clinical Practice Guideline  provides updated recommendations for managing plantar heel pain: Strong evidence (Grade A)  supports daily plantar fascia and calf stretches . Progressive loading exercises  of intrinsic foot muscles are recommended to improve foot function. Manual therapy and taping  can provide short-term pain relief. Consistent application of these strategies may reduce pain and improve function, although individual response may

Sitting for prolonged periods can reduce hip range of motion and lead to stiffness or discomfort.The 90–90 Hip Stretch  improves internal and external hip rotation, while Quadruped Hip CARs  enhance neuromuscular control of the hip joint without stressing the spine.Incorporating these exercises into your daily routine supports healthy hip mobility, better posture, and reduced discomfort during sitting . References / Mechanistic Evidence: Ayala, F. et al., 2021. Effects of hip

Many people try to improve hip mobility by stretching every day, yet continue to feel tightness and stiffness. Recent research helps explain why. 🔹 Stretching Alone Has Limited Effect A 2023 study published in the Journal of Strength & Conditioning Research  found that passive stretching alone  produced minimal changes  in hip mobility.However, the group that combined stretching with activation or strengthening exercises  showed significantly greater improvements—almost doub

Introduction: Rounded shoulders, or protracted shoulder posture , occur when the scapulae and upper spine move into a forward and downward position, often due to tight anterior chest muscles and weak posterior stabilizers.This imbalance increases stress on the cervical and thoracic spine, contributing to neck and upper back pain. Common causes: Prolonged desk work or device use Tightness in pectoralis major/minor and upper abdominals Weakness in rhomboids, middle trapezius, a

Wrist hurts Repetitive habits can cause joint overload. One patient carried her handbag with her wrist slightly flexed, leading to pain during wrist extension and occasional use of a brace. Our treatment approach combined electrotherapy, ultrasound, dry needling, manual mobilization with movement (MWM), and rhythmic functional stretching. This sequence restored normal mobility and relieved wrist hurts pain — an example of how targeted physiotherapy addresses the real cause

Upper-Back Tightness Long periods of computer work lead to forward-head posture and thoracic flexion. This overloads the upper trapezius, levator scapulae, cervical extensors , and tightens the upper thoracic fascia . Result → neck pain, shoulder tension, Upper-Back Tightness, and mid-back stiffness. Doorframe Arc Stretch — How It Works This stretch targets: Thoracic spine extension Upper back fascia (paraspinals, rhomboid region) Cervical musculature (levator scapulae, cervi

Recovering from an injury can feel overwhelming. You might wonder, How long will it take? What can I do to speed things up? The good news is, your recovery journey is deeply connected to your overall well-being. When you focus on your health , you’re not just healing the injury—you’re strengthening your entire body and mind. Let’s explore how you can take control of your recovery with practical injury recovery tips that really work. Why Your Body’s Health Matters in Injury R

Recent coverage from Harvard Health Publishing (2024)  highlights that regular strength training is linked to a lower risk of developing knee osteoarthritis and chronic knee pain  in later adulthood. The report suggests that individuals who consistently performed lower-body strengthening showed better long-term knee outcomes than those who were mostly sedentary. Why it works: Stronger quadriceps and gluteal muscles improve shock absorption Reduced mechanical stress on the kne

A 2023–2024 study published in JAMA Network  investigated whether stretching can help reduce nocturnal leg cramps in adults over 55.Eighty participants were assigned either to a 6-week calf + hamstring stretching program  or to a no-intervention control group. After six weeks, the stretching group reported an average reduction of approximately −1.2 cramps per night  compared to controls. However, the study did not  clearly separate the effects of calf stretching alone  from t

Acute Effects of Soleus Stretching on Ankle Flexibility, Dynamic Balance, and Speed Performance( prevent injuries) A 2022 study published in the International Journal of Environmental Research and Public Health  investigated how calf and soleus stretching  affects lower-limb function and performance in soccer players. The researchers examined the acute effects of soleus stretching combined with general calf stretching  on ankle dorsiflexion range of motion (ROM) , dynamic bal

Many people take collagen supplements hoping to improve their knee cartilage health. But what does science actually say? 🔹 How Collagen Works Collagen is a protein, and when consumed, it is mostly broken down into amino acids  during digestion. These amino acids are then absorbed into the bloodstream — they do not directly travel to your cartilage. Therefore, collagen alone does not rebuild cartilage . 🔹 What Research Shows Positive effects on joint discomfort: Zdzieblik et

Introduction: Knee hyperextension, or genu recurvatum , occurs when the knee joint extends beyond its normal anatomical limit.It can result from quadriceps weakness, ligament laxity, poor neuromuscular control, or postural imbalance.Over time, this condition increases stress on the posterior knee capsule and may lead to pain or instability.Physiotherapy focuses on restoring control, flexibility, and alignment. Common causes: Quadriceps or hamstring imbalance Generalized join

If you’ve ever felt that nagging discomfort or sharp pain around your joints, you know how it can disrupt your day. Knee pain is one of the most common complaints, especially if you’re active or recovering from an injury. But what causes this pain, and more importantly, how can you find relief? I’m here to walk you through the main reasons behind knee pain and share practical, natural solutions that can help you get back to feeling your best. Understanding Knee Pain Relief: W

Tight Chest & Biceps Muscles — Why They Cause Shoulder Pain and How to Fix It Overview: Shortened pectoralis major/minor  and biceps brachii  pull the shoulder joint forward, causing rounded shoulders, anterior shoulder pain, and restricted rotation .This postural imbalance leads to impingement and upper back strain. Stretch Technique (Wall External Rotation Stretch): Stand one arm’s length from a wall, palm flat at shoulder height. Externally rotate your arm (90°), turn your

✅ Key Content   Objective:  This review aimed to determine whether adding other physical therapy interventions (multimodal therapy) to an exercise-alone program  provides superior benefits for patients with shoulder pain, compared to exercise alone. The included studies were Randomized Controlled Trials (RCTs) published between 2018 and 2023. Registration:  The review was registered under PROSPERO CRD42023417709. Inclusion:  The review included 20 studies  with a total of app

Study Participants and Methods Participants:  20 healthy adults Measurements: Ankle Dorsiflexion Range of Motion (ROM):  Measured by the Weight-bearing Lunge Test . Back Squat Depth:  Measured by the hip-to-knee angle . Achilles Tendon Stiffness:  Measured using an ultrasound diagnostic device . Procedure: Each participant performed a squat to their maximum possible depth . Correlation between ankle mobility and squat depth was analyzed. In conclusion,  more flexible ankles a

Running done? Don’t forget your calves! Evidence shows that calf‑raise exercises improve plantar‑flexion strength and balance, which contributes to injury prevention and better running performance. For example, one study found that calf‑raise training improved rapid force production and balance in older adults.  Another found that standing calf raises induced significantly greater hypertrophy of the gastrocnemius muscle versus seated versions. In your post‑run routine: • St

Pain Many people believe that when pain strikes, they must "just rest." However, the latest research and expert opinions indicate that this common assumption is not always correct. The Reality:   Prolonged rest leads to muscle weakness, joint stiffness, and ultimately slows down recovery. Recommended Action: Walk and stretch within a pain-free range. Break up movement throughout the day into short, frequent sessions. Perform functional exercises and posture correction under t

Living with chronic pain, recovering from a sports injury, or healing after surgery can feel overwhelming. You might wonder, Is there a natural way to regain my strength and mobility without relying on medication or surgery? The answer is yes, and it often starts with physical therapy. Let me walk you through the many physical therapy benefits and how they can help you get back to the life you love. Why Physical Therapy Benefits Matter for You Have you ever thought about how

Introduction: One-sided back pain when rising from a chair is a common complaint. Frequently, the Quadratus Lumborum (QL) or surrounding lateral trunk muscles become tight or overloaded due to prolonged sitting, posture imbalance, or sudden changes in movement. Evidence-based guidelines encourage early movement and targeted exercises as first-line management for non-specific lower back pain. Possible causes: QL muscle overuse or tension Pelvis or trunk muscle imbalance Weakne