Co Recare Physio

Ultrasound therapy is widely used in physiotherapy, but how does it work? It reduces pain, decreases stiffness, and improves blood circulation in the targeted area. The ultrasound waves penetrate through the skin and reach deep muscle tissues, supporting tissue repair and recovery. Safe, effective, and commonly used in evidence-based physiotherapy practice

Prolonged computer use often leads to Forward Head Posture (FHP) , causing neck discomfort, temple pain, and difficulty turning the head. Research Evidence: Falla et al., 2007 : FHP overloads upper cervical and extensor muscles, increasing pain and muscle tension. Jull et al., 2002 : Safe neck rehabilitation exercises including rolling, flexion, and controlled retraction improve pain and muscle control. Exercise Steps: 1️⃣ Head Rolling Place your thumb by the corner of your m

Walk Your Way to a Healthier Back – 100 Minutes a Day Reduces Chronic Back Pain Recent research published in JAMA Network Open (Haddadj et al., 2025)  highlights the benefits of daily walking for spine health. Walking 100 minutes per day  significantly reduces the risk of chronic low back pain by approximately 23%. This finding emphasizes the importance of consistent, moderate physical activity  over intensity alone. At Co Recare Physio Clinic , we recommend integrating walki

Knee pain during running or squatting can be frustrating. Have you ever noticed that your knees feel unstable or painful when you engage in these activities? This discomfort is often linked to weak gluteus medius muscles. A recent systematic review from 2024 confirms that reduced glute activation increases knee load and raises the risk of patellofemoral pain. Understanding the Role of Gluteus Medius The gluteus medius is a key muscle that stabilizes your pelvis and supports y

Intro Limited shoulder external rotation is common and can cause pain or dysfunction during overhead activities. Normal external rotation is typically near 80–90°. NCBI+1 Who this helps People who can’t reach ~90° external rotation with the arm at the side or when lifted (abducted) — common in overhead athletes and desk workers with posterior shoulder tightness. Step-by-step routine Door-frame stretch (90° shoulder elevation) Bring the shoulder to about 90° of flexion and abd

Myth: “If your MRI shows a disc bulge, that’s the cause of your back pain.” Evidence: A large meta-analysis by Brinjikji et al. (2015) published in The American Journal of Neuroradiology  found that disc degeneration, bulging, and protrusion are highly prevalent even among people with no symptoms .For instance, disc degeneration was found in 37% of asymptomatic 20-year-olds  and increased to 96% in those over 80 . Interpretation: This means that imaging findings alone cannot

Don’t let neck rotation pain limit your day! Towel-based stretches can release stiffness, improve mobility, and reduce pain — all from home.These two self-mobility exercises are simple, safe, and effective when done correctly.Remember: move gently, never force through pain. 📍Located in Dubai Healthcare City🧠 Movement is medicine — restore your freedom to move!

Understanding L5 Disc Herniation L5 disc herniation is a common issue that can lead to significant discomfort. It often causes the body to make compensatory postural changes. These changes include a rightward pelvic shift and a leftward trunk concavity. Such adaptations can disrupt normal movement patterns. They may contribute to chronic pain and dysfunction. What Happens During L5 Disc Herniation? When dealing with L5 disc herniation, the body may adopt a lateral shift. This

Chondromalacia Patellae — Why Your Knee Hurts When Kneeling or Going Downstairs Overview: Chondromalacia patellae (patellofemoral cartilage softening) is a common cause of front knee hurts  during activities that load the kneecap — such as kneeling, squatting, or descending stairs . It occurs when the cartilage beneath the kneecap becomes irritated due to poor patellar tracking , muscle imbalance , or overuse . Typical Symptoms Sharp or aching pain at the front of the knee w

How to Safely Increase Your Running Mileage Increasing your running mileage can improve performance, but doing it too quickly raises the risk of injury. Here’s a summary of expert recommendations from Men’s Health (2024), based on certified running coaches and research. Training Volume Improves Performance A 2021 study published in the Journal of Strength and Conditioning Research  found that training volume was strongly correlated with better long-distance running performanc

① Causes in Young Adults (Cuéllar Spine, 2025) DDD is accelerated in younger adults due to genetic predisposition, injury, and crucial lifestyle factors like poor posture and prolonged sitting. Early intervention with PT and exercise is key to managing symptoms and slowing progression. ② True Cause of Pain (Mayo Clinic / J. Physio. Sci). The pain is often not from the disc structure (Black Disc) itself, but from surrounding muscle weakness and spinal instability. The deep co

Runner’s Knee Does your knee hurt when you run, climb stairs, or even after sitting for a long time? You might be experiencing Runner’s Knee (Patellofemoral Pain Syndrome) . At Co Recare Physio Clinic , we help you:💪 Correct muscle imbalances🎯 Reduce knee pain with manual therapy & dry needling🏋️‍♂️ Strengthen hips & quads🧘‍♂️ Restore pain-free running Run stronger, pain-free, and enjoy every step again! #CoRecarePhysio #DubaiHealthcareCity #RunnersKnee #PatellofemoralPai

Does your elbow hurt when you wake up, work at your desk, or lift something? It might be Tennis Elbow — not only for athletes, but for anyone using their arms repetitively. At Co Recare Physio Clinic, we treat the root cause, not just the pain. 💪 Manual therapy & Dry Needling 🎯 Targeted stretching 🧘‍♂️ Deep tissue release with a tennis ball 🏠 Custom home exercises Say goodbye to Tennis Elbow 👋 Move freely, live pain-free. #TennisElbow #ElbowPain #ForearmPain #LateralEp

Does your heel pain when you take your first step in the morning? Pain when you stand after sitting or washing dishes?That’s not just tired feet — it might be Plantar Fasciitis. At Co Recare Physio Clinic , we treat the root cause —✔️ Manual therapy by specialists✔️ Dry needling & pain control modalities✔️ Foot and ankle strengthening✔️ Personalized home exercise program Say goodbye to heel pain. 족저근막염과 안녕입니다.  👣 #CoRecarePhysio #DubaiHealthcareCity #PlantarFasciitis #HeelPa

Do you sit at a desk all day? Your neck pain might not be from stress — it could be from these 5 daily habits .Find out what’s putting pressure on your neck and how to fix it before it becomes chronic. 🏥 Expert neck & posture rehab at Co Recare Physio , Dubai Healthcare City.💻 Book your session today and move pain-free again. #NeckPain #DubaiPhysiotherapy #CoRecarePhysio #DubaiHealthcareCity #OfficeErgonomics #PostureCorrection #WorkFromHomePain #CervicalPain #PhysioDubai #

Top 5 Knee risks factors You don’t need to be an athlete to hurt your knees.Long hours at the desk, tight ankles, weak hips — they all...

🏃‍♀️ Feeling ankle pain after running?It’s not always the terrain — your habits might be the real cause! Here are the Top 5 Ankle Risks...

Is your shoulder pain coming from your daily work routine? 🖥️💺 Discover the top 5 shoulder risks for office workers and learn how to...

Did you spend most of your day sitting at your desk? 🪑 Your hips might be silently paying the price! Discover 5 daily habits that could...

Where does your elbow hurt? 🤔 Check it yourself in just 1 minute! Outside → Tennis Elbow 🎾 Inside → Golfer’s Elbow 🏌️‍♂️ Back →...