Hypertension also called as high blood pressure is an important medical and Public health issue. It is believed that 1 billion people are affected by hypertension worldwide. Life time risk of developing hypertension is estimated to be 90% at the age of 55 years.

What is Blood Pressure? Increase in Blood Pressure above normal value is called as Hypertension. Blood Pressure is usually presented as two numbers: the higher, systolic BP (normally less than 120 mmHg); and the lower diastolic BP (normally less than 80 mmHg).

Risk factors for high Blood pressure

Diet (High Intake of Salt) / Obesity

Physical Inactivity

smoking /Alcohol Consumption

Stress/Anxiety

Complications of Hypertension

Stroke

Heart Attack

Kidney Failure

How to Control Hypertension

Hypertension can be controlled by medication and Life style changes Lifestyle changes including regular exercise and Diet modification are important first steps in preventing and treating hypertension.

Aerobic exercises and strength training exercises helps to lower the blood pressure, Aerobic exercises such as Brisk walking, Jogging, Treadmill, Cycling and Resistance Strength training using Weight cuffs, Thera bands and Dumbbells are proven beneficial

Dietary modifications such as Consumption of fruits, vegetables and reducing fried and fast food will help to control the high blood pressure. Reducing salt intake and increasing potassium intake is also equally important

For better results please consult your physician and for exercise advice contact your Physiotherapist.

The jaw is also known as the TMJ or Temporo-mandibular Joint. Sometimes you may find difficulty in eating and even opening the mouth, it may be due to injury, inflammatory disease of your jaw. Jaw pain can be decreased by Physiotherapy and even can prevent further recurrence. Here we are guiding you on the process of identifying jaw pain and how physiotherapy can help you.

Symptoms of Jaw (TMJ) disorder

Pain in the joint

Clicking or grinding of joint

Clicking or grinding of joint

Headache and Dizziness

Difficulty opening and closing mouth

Ear Pain, Ringing in the Ears

Pain on talking, chewing and yawning

What Causes Jaw Pain:

Injury – direct blow to the joint

Over activity of the Jaw muscles

Jaw Arthritis

Stress

In which way Physiotherapy can help

Reduces pain

Decrease Clicking sound

Bring back Normal function and Movement

Avoid:

Excessive chewing (e.g. Bubble gum, nuts & your cheek). This stops the jaw from having a rest.

Excessive mouth opening (e.g. Yawning).

Sleeping face down, as this puts a strain on the neck

Exercises

Relaxed Jaw Position Place the tongue lightly on the top of your mouth behind your upper front teeth, allowing the teeth to come apart and relaxing the jaw muscles.

Exercise 1 (partial opening)

1. Keep tongue on the roof of your mouth.
2. Place one index finger on the TMJ.
3. Place your other index finder on your chin.
4. Allow the lower jaw to partially drop down and back with help from the index finger.
5. Monitor this partial jaw opening in a mirror to make sure the opening is straight (Tongue stays up).

Repeat 6 times, 6 times a day

Exercise 2 (partial opening)

1. Keep tongue on the roof of your mouth.
2. Place one finger on each TMJ.
3. Allow the lower jaw to partially drop down and back to bring the chin to the throat.
4. Monitor this partial jaw opening in a mirror to make sure the opening is straight.

Repeat 6 times, 6 times a day

Exercise 3 (full opening)

1. Keep tongue on the roof of your mouth.
2. Place one index finger on the TMJ.
3. Place your other index finder on your chin.
4. Allow the lower jaw to fully drop down and back with help from the index finger.
5. Monitor this full jaw opening in a mirror to make sure the opening is straight

Jaw Stabilisation Exercises

Maintaining the jaw in a neutral position, apply gentle pressure to the jaw using your index finger/thumb on:

Hold for 2 seconds, repeat 5 times, 5 times a day

Dry Needling: Recently introduced technique to decrease jaw pain is Dry Needling. Here Fine needle inserted into the painful area to release the muscle tightness which in turn decreases the jaw pain.

If Pain is more consult your Physician and for Exercise advice contact your Physiotherapist.

Neck pain is discomfort in any of the structures in the neck. These include the muscles, nerves, bones (vertebrae), and the disks between the bones.

When your neck is sore, you may have difficulty moving it, especially turning to one side. Many people describe this as having a stiff neck.

\If neck pain involves nerves, you may feel numbness, tingling, or weakness in your arm or hand.

Physiotherapy Management
Ice compression
Ultrasound
TENS
Slow stretching
Strengthening of neck muscles
Taping/bracing

Prevention of Neck Pain
The following steps can prevent neck pain or help your neck pain improve:
Evaluate your sleeping conditions. Make sure your pillow is properly and comfortably supporting your head and neck. You may need a special neck pillow.

Use good posture, especially if you sit at a desk all day. Keep your back supported, adjust your computer monitor to eye level.

When reading or typing from documents at your desk, place them in a holder at eye level.

Use relaxation techniques and regular exercise to prevent stress and tension to the neck muscles.

Meniscus Tear

What is Meniscus?

Meniscus is a fibrocartilage that separates thigh bone (femur) from your shin bone (tibia). They act like a wedge to assist the rotational stability created by the anterior cruciate ligament (ACL). The meniscus also acts as a shock absorber.

Causes of Meniscus Tear

TRAUMA – Sport-related injuries due to twisting on a slightly bent knee.

DEGENERATIVE – In the older adult, the tear may be due to a natural agerelated or arthritic femoral bone surface.

Signs & Symptoms

History of a painful twist occurring on a slightly flexed knee.  Clicking, popping, or locking of the knee.  Pain along the knee joint line and a joint swelling.  Tenderness along the knee joint line.  Painful during squatting.

Treatment

Consult your doctor for a proper diagnosis and to evaluate the severity of Injury. Most of the Meniscus tears are treated conservatively, if the meniscus tear is complete or in some type of tears you may need to undergo surgery.

Physiotherapy

Cold therapy to reduce pain and inflammation.

Electrotherapy: Ultrasound/laser   to reduce the pain

Normalize joint range of motion.

Strengthen the knee: Quadriceps and Hamstrings.

Strengthen calves, hip and pelvis muscles.

Improve patello-femoral (knee cap) alignment.

Improve proprioception and balance

Improve technique and function eg: Walking, running, squatting, hopping and landing.

Minimize the chance of re-injury.

Ankle sprains are commonly caused by an overstretch of ligaments, leading to a partial or complete tear

The severity of injury will depend on the level of damage to the ligaments involved, either partial tear, incomplete tear or a complete tear.

What are the symptoms
Pain often accompanied with swelling, bruising, tenderness on touch, instability, feeling a “pop” sound at the point of injury

Treatment

Immediate treatment following an ankle injury is Rest, Ice, Compression, and Elevation. Consult your Physician to confirm the diagnosis and consult your Physiotherapist for pain management and injury rehabilitation

Prevention of injury

Maintain good muscle strength, balance, and flexibility
Proper warm-ups before any athletic activity.
Wearing an ankle brace.
Wear proper footwear.