Author - Healyos Physiotherapy

manage menopause with Healyos physiotherapy
February 11, 2023
Women's Health0 Comments

Top 5 ways to easily manage menopause with physiotherapy?

Menopause is the cessation of the menstrual cycle due to complete (or near-complete) depletion of eggs from the ovaries and a drop in female sex hormones, i.e. estrogen and progesterone. Transitioning into and through menopause can have many physical, psychological, and social effects on a woman's life.

Guidance

Guidance and advice from a women's health physiotherapist can make it easier to cope with the changes easily, and reduce the discomfort caused by these physical changes. Here are some of the ways in which physiotherapy can help women going through menopause:

Top 5 ways to easily manage menopause with physiotherapy

Physiotherapy that can help

  • Exercises improve bone strength & density: Weight-bearing exercises, including weight lifting, and body weight exercises, promote the deposition of calcium in bones thereby improving bone strength and preventing or reducing the severity of osteoporosis. Additionally, strength training enhances muscle strength, which has been shown to improve balance, reduce bone loss, increase lean body mass and reduce fat percentage.
  • Exercise reduces the risk of cardiovascular disease: The declining levels of estrogen puts post-menopausal women at risk for cardiovascular disease. This risk can be minimized significantly through moderate to high-intensity exercise like jogging, swimming, HIIT, and running when prescribed according to the needs of every individual. These exercises are also known to naturally boost estrogen levels, thereby helping with other menopause symptoms such as hot flashes.
  • Control of weight gain: Many women experience sudden weight gain due to fluctuating hormonal levels. Regular exercise and a healthy balanced diet help prevent this weight gain, which has a host of health benefits like reduced risk of diabetes, heart disease, and stroke, improved metabolism, and an overall feeling of well-being.
  • Pelvic exercises to control incontinence: Women going through menopause are at risk of developing incontinence due to weakened pelvic floor muscles. A physiotherapist can prescribe exercises to train & strengthen the pelvic floor muscles, to ensure optimum functioning.
  • Reduce stress and improve sleep: Relaxation and breathing techniques help alleviate stress levels by producing calming effects.

How to get Help?

Get in touch with our expert physiotherapists if you have questions and for guidance on how to deal with menopause effectively. Women's health experts on our team will answer all your queries and prescribe an exercise program that is tailored to your needs!

Additionally, you can contact our clinic in Kharadi, Pune or Aundh, Pune to receive treatment from our skilled physiotherapists.

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Speedy recovery from a sprained ankle
February 11, 2023
Common Pain Conditions0 Comments

How to do Speedy recovery from a sprained ankle

A sprained ankle can vary in intensity and severity for every individual, depending upon the mechanics of the injury, the force causing the injury and the extent of the injury. While a twisted sprained ankle may not hurt as much, a torn ligament or a fracture can cause excessive pain and swelling. Nearly all the mild forms of an sprained ankle can be easily managed and the patient can recover completely, with physiotherapy.

Speedy recovery from a sprained ankle

Sprained Ankle treatment usually consists of the following steps:

1) Rest : The first step is to protect the ankle by bracing. It is ideal to avoid bearing weight on the injured side until the initial swelling subsides. It must be noted that prolonged periods of rest cause more harm than good, and appropriate exercises should be started as soon as the initial swelling subsides (more on that in the following points).

2) Icing : Cryotherapy is useful in reducing inflammation and for effective pain control. It is advisable to apply ice over the affected/ swollen area for 15 minutes, upto 4-5 times a day at least for the first 5 days till pain and swelling are minimised.

3) Compression & elevation : In most cases of mild to moderate ankle sprain, application of an elastic bandage accompanied by elevation of the affected leg above heart level plays a significant role in alleviating swelling.

4) Strengthening exercises : Once swelling has subsided, it is essential to begin specific exercises to ensure full recovery and prevent recurrence. A physiotherapist will prescribe a graduated exercise program after assessment of the severity of the sprain, degree of pain & swelling, and grade of muscle strength.

5) Range of motion exercises : These are an important part of post-injury rehabilitation as ankle mobility can become restricted if range of motion is not addressed after a sprain. When pain and swelling have subsided, the physiotherapist will also begin stretching exercises to maintain full range of motion. These exercises should be included in the home exercise program.

6) Functional exercises : Within 7-10 days of the injury, the physiotherapist will advise you to begin functional activities like walking, cycling, and swimming. These activities must be accompanied with strengthening and mobility training, which are the foundation of injury rehabilitation. If these activities are started without adequately strengthening the ankle muscles, the risk of re-injury increases.

7) Balance training : As strength develops in the injured ankle muscles, your physiotherapist will begin balance training exercises for you. These will train you to overcome balance issues caused by the injury and boost your confidence while walking or running over uneven/ unstable surfaces.

How to recover sprained ankle at home?

When managed appropriately by a qualified physiotherapist, sprained ankle recovery is guaranteed within 4-6 weeks. Regular follow ups and consistent exercises significantly reduce the risk of recurrent ankle sprains. Consult our expert physiotherapists today!

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