Physiotherapy clinic in Tambaram Are you...

Physiotherapy clinic in Tambaram Are you Looking for Physiotherapy Treatment in Tambaram, Sunshine Super Speciality Physiotherapy Clinic, We Provide Electrotherapy, Exercise and Manual Therapy, Orthopedic, Neuro, Cardio, Pediatric, Sports and Geriatric Rehabilitation, Post Operative Physiotherapy Treatment, Fracture Rehabilitation, pain free movement. ⭕FAI syndrome FAI a condition in which one or both bones of the hip joint are irregularly shaped, causing them to rub against one another. The friction between these bones can cause tears in the labrum and damage the articular cartilage, which may increase the risk for osteoarthritis. 🍁🍁🍁Symptoms🍁🍁🍁 The most common symptoms of FAI include: •••Pain •••Stiffness •••Limping Pain often occurs in the groin area, although it may occur toward the outside of the hip. Turning, twisting, and squatting may cause a sharp, stabbing pain. Sometimes, the pain is just a dull ache. ➖➖-:::::::::Diagnosis of FAI:::::::::::::-➖➖ ♥Impingement Test As part of the physical examination, your doctor will likely conduct the impingement test. For this test, your doctor will bring your knee up towards your chest and then rotate it inward towards your opposite shoulder. If this recreates your hip pain, the test result is positive for impingement. ♥X-Ray , MRI , CT SCAN ❄❄❄❄Physical therapy ❄❄❄❄❄ 💎Hip Flexor Stretch💎 Get into a half-kneeling position, placing one knee on the floor. This knee should be the one with the tight hip flexor you want to stretch. Your other foot should be flat on the floor in front of you.Keep your back straight with your chest high. Shift your body forward slowly.Gently tighten your abdominals by drawing your belly button in towards your spine.Tighten your butt muscles.You should feel a gentle stretch in the front of your hip and thigh of the leg with the knee on the floor.Hold the stretch for 15 to 30 seconds. Repeat three to five times. 💎Piriformis Stretch 💎 Lie on your back with your knees bent. Cross the leg to be stretched over your other knee. Your ankle should rest on your thigh next to your knee.Grab the thigh of your leg supporting your bent leg. Gently pull it towards your chest.You should feel a slight pull in the back of your hip.Hold the stretch for 15 to 30 seconds. Then rest.Repeat three to five times. 💎Groin Stretch 💎 Sit with your back straight and your legs in front of you.Bend your knees and place the soles of your feet together.Gently allow your bent knees to fall toward the ground until you feel a pull in your inner thigh and groin. You can also lean your trunk forward a bit if you want some more stretch.Hold the stretch for 15 to 30 seconds. Then release. Repeat three to five times 💎Hams eecentric slide💎 Lie down on the ground and position your arms down by your sides. Bend your knees and keep your feet flat on the floor. Raise your hips towards the ceiling as though performing a glute bridge. Lift your toes away from the ground and contract your hamstrings. Slowly slide your heels away from you so that your body lowers towards the ground. Complete 3 sets of 10 to 12 reps. 💎Copenhagen Side Plank Start by sitting on the ground next to a weight bench. Place one knee on the bench at a 90-degree angle and one hand on the ground. Your elbow should be directly under your shoulder. Raise your hips off the ground, creating a straight line from your head to your knees. Simultaneously, position your lower leg underneath the bench so that it mirrors the top leg. Engage your core muscles to maintain stability.Hold this position for around 20 to 60 seconds, while maintaining proper form and stability.Perform the exercise 3 times on one side and then switch sides to work the other side of your body. 💎Isometric Ball Squeeze💎 Start by lying down on a mat with your knees bent and feet flat on the ground. Place an exercise ball between your thighs so it’s around the mid-thigh area.Gently squeeze the ball between your thighs by contracting your inner thigh muscles. Maintain a constant, firm squeeze throughout the exercise for between 20 to 30 seconds. Then relax before repeating. Aim to complete 8 to 10 repetitions. 🛑HIP STRENGTHENING EXERCISES🛑 💎Ball bridges💎 💎Hip twist💎 Start in the neutral spine.Breathe in to prepare. Breathe out as you take one knee out to the side. Breathe in as you return to rest position. Aim to keep your back in the neutral position and do not allow your hip to drop as you move the leg. Maintain contraction of the TrA muscle. 💎Clam💎 Lie on your side with your top leg on top of the bottom leg. Your knees should be flexed to 90˚, hips 45˚. Exhale as you open your knees. Inhale to lower back down. Your spine should remain in the neutral spine position and the movement restricted to the lower half of your body only. Contract the TrA throughout the movement. 💎Hip hikes💎 💎Isometric hip raise💎 💎Lateral band walking💎 💎Single leg bridges💎 💎Straight leg raises💎 🛑CORE STRENGTHENING EXERCISES🛑➖ 💎Bridging💎 Lie on your back, keep your feet on the floor with your knees bent. Tighten your abdominal muscles. Raise your hips off the floor and align with your knees and shoulders. Hold for three deep breaths, put your hips down and repeat 5-10 times. 💎Pelvic clock💎 💎Pelvic tilt💎 Lie with your back on the floor with your legs bent and toes facing forward.Pull your belly button toward your spine, tighten your buttocks and hip muscles, tilt your pelvis forward and hold for 5 seconds.Repeat for 10-20 times or more. 💎​Prone straight leg raising💎 ➖🛑🛑BALANCE EXERCISES🛑🛑➖ 💎Single leg standing with a ball toss💎 Find something stable to hold onto, like a countertop or railing, and stand beside it. Bend your knees ever so slightly so that your knees do not lock.With one foot planted, lift your other foot in front of you or to the side of you.Hold this position for 30 seconds, with a focus on keeping your hips level.Repeat with the other foot, only lifting each foot as much as you feel stable and comfortable. 💎Standing on a balance board or wobble board💎 💎Using a BOSU or BAPS board💎 💎Squats💎 Start with your feet hip width apart. Your toes should be facing forwards and be in front of the knee. Move as if you are going to sit down (move a few inches only). Return to the start position. These can be progressed in many ways. For the simplest version use the wall to lean on for support. Progress the range of movement of the squat (i.e. go down deeper). Progress by adding free weights or squatting on an unstable surface. 💎Lunges💎 Take a stance position. With both knees bent, take your midline down a few inches towards the floor. Ensure good alignment is maintained. Return to the start position. 💎Single leg squats💎 Stand on one leg. Keeping your knee behind the line of your toes, move as if you are going to sit down (move a few inches only). Return to the start 🔴🔴Hip Brace is suggested to help in aiding motion and to relieve pain. 💊💉PharmacologicAl treatment 1-) NSAID 2-) Corticosteroid ⚔✂Surgical Management Arthroscopy is the most common surgical procedure for FAI discussed in the literature and typically involves. ♦Acetabuloplasty (trimming and reshaping the acetabular rim) ♦Labral repair/debridement ♦ femoroplasty (reshaping the femoral head-neck junction #raeesphysiotherapyandrehab #drparthiban #physiotherapyexercises #strengthtraining #femoroacetabularimpingement SUNSHINE ® SUPER SPECIALITY PHYSIOTHERAPY CLINIC - #DrParthiban #Sunshinephysioclinic.in #Physiotherapyclinicintambaram DR.M.P. PARTHIBAN.M.P.T (Ortho), Chief Orthopedic Physiotherapist, Call for Appointments: - 9345122177 East Tambaram, CHENNAI