Co Recare Physio

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

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