The Physio Diary

Introduction Imagine you are watching your favourite athlete–maybe Usain Bolt–sprinting towards the finish line in a 4 x 100m relay. Suddenly he slows down, starts limping on his left leg, and pain clouds his face. Despite his determination, he can't push through and has to stop.  But this wasn’t just a dramatic scene from your imagination… It was a real moment from 2016. A heartbreaking one for Bolt, his team, and fans around the world—caused by a hamstring tear. Surprisingly, this isn’t just a “professional athlete” problem. It’s one of the most common injuries among athletes and active individuals alike. Surprised? Let’s dive into what a hamstring tear really is—and why it might be more common than you think. Understanding the basics of a hamstring What happens when something tears? It means it’s been overstretched or pushed beyond its limit—like when you pull a rubber band too far and it snaps. Now, unlike a rubber band that can’t heal itself, the good news is: your...

Introduction Ever sat with your legs crossed too long, then felt pins and needles when you stood up? That’s temporary paresthesia—nothing to worry about. We recently broke down the science behind it. Check it out here! In today’s post, we’re getting more practical: what you can do at home when it happens, and when to take it seriously. Materials Needed  Exercise mat Pillow or lumbar support Hot water bottle or heating pad Do-It-Yourself Tips For Temporary Paresthesia Gently wiggle or rub the area: toe-taps, wrist rolls—anything to boost circulation. Shift your posture every 20–30 minutes to avoid pressure on nerves. But if it keeps coming back or lingers, you may be dealing with chronic paresthesia—a possible sign of something deeper. For Chronic Paresthesia Posture Fixes Use ergonomic chairs with lumbar support Don’t slump—keep your spine aligned Keep screens at eye level Sit with your feet flat and back straight Take breaks every 20–30 minutes Avoid lifting heavy loads. If you mu...

Introduction Have you ever been in a situation where suddenly you realise you can't feel your fingers or toes or a part of your body? They’re numb, like a thousand tiny pins are attacking you all at once. Your hand feels heavy, strange, almost detached. For some, this is the moment wild thoughts kick in: Maybe it’s spiritual warfare. Maybe arrows have been fired by unseen enemies. But take a deep breath—it’s okay. You’re not cursed. You’ve just experienced a harmless (and common) phenomenon known as paresthesia. Most of us have felt it at least once in our lives. So sit back, relax, and let’s dig a little deeper. What is Paresthesia? As described earlier, that weird, tingly numbness in a body part isn’t a sign of doom. Paresthesia simply means that part of your body isn't getting enough blood supply or a nerve has been irritated—so the area feels like it's "asleep."  Our bodies rely on steady blood flow and unobstructed nerve signals to function properly. When tha...

Introduction  If you often suffer from headaches, poor posture might be the hidden cause. Instead of relying on painkillers, try these simple DIY fixes to improve your posture and relieve tension headaches. Materials Needed Towel or small pillow Stop watch Ergonomic chair or chair with back support Step-by-step Guide to Fix your Posture and Prevent Headaches Step 1: Check Your Posture Before making changes, assess how you sit and stand throughout the day. You will be surprised at how much improper posture you assume in a day. Check and note any of the following–to find out which category you fall under.  Are your shoulders hunched forward? Is your head tilted downward while using your phone? Do you slouch in your chair? Does your lower back lack support? If you answered "yes" to any of these, it's time for an adjustment! Follow us in the next step to know what to do.  Step 2: Set Up an Ergonomic Workspace Your desk setup plays a crucial role in maintaining proper posture...

Introduction "My head hurts," you say at the end of yet another long workday—with your body sounding the alarm. But have you ever considered that you might be the cause of your recurring headaches? Right now, you might be nodding in agreement, thinking it's just work stress, lack of sleep, poor eating habits, or even a past injury. While all these are possible causes, there's one you probably haven't considered: poor posture. Yes, that nagging headache may not be from your workload but from how you're sitting right now. Take a moment—how is your posture? Is your head bent forward, staring at your phone? Is your desk setup forcing you to look down at your laptop? Are you sitting without proper back support? Are you slouching unconsciously? Chances are, you've fallen into one of these postural traps. Let's explore how poor posture leads to headaches and what you can do to prevent them. Understanding the Connection Between Posture and Headaches Ha...

Introduction Think you're healthy just because you feel fine? Think again! Your posture, energy levels, and flexibility all say a lot about your health. Let’s fix that—right from home! In our last DIY post , we helped you assess your fitness level. If you followed along, great! Now, let’s level up and build a workout routine that works for you. Grab a notepad—you’ll need it! Tracking progress is key to success. Ready? Let’s go! Materials Needed  Notepad (or phone) Pen Tips on How to Exercise Effectively Set a Clear Goal Ask yourself: why do I want to exercise? Are you recovering from an injury? Do you want to lose weight? Are you looking to build strength or flexibility? Or you just want to stay active as you age? What category do you fall under? Your goal decides your workout plan!  Write it down! 💡 Need help setting your goal? Message us on WhatsApp! Choose the Right Type of Exercise: Not all exercises are for everyone. Your workout (or exercise) should match your goal! For...

Introduction You wake up from a cozy dream, seeing yourself with the figure 8 shape that turns heads or the sculpted abs and biceps that exude strength. Then—bam!—you snap back to reality, realizing that you're still just…you. The body shape you desire is still just a dream. But here's the good news: you probably now have a goal–to shed weight, build muscle, tone your body, enhance flexibility, or even recover from an injury. And there is one common solution to it—exercise. We've talked about the importance of exercise before, but this is a topic that can never be overemphasized. This week, let’s walk you through what progression means in exercise and how it benefits you.  Progression in Exercise Think back to your school days. You couldn’t jump from first grade straight to final year. There was a system—one step at a time, with tests along the way to prove you were ready for the next level. Right? Exercise works the same way. Your body needs to progress gradually to avoid ...

Introduction How fit are you—really? It’s not just about weight or appearance. True fitness is about how well your body performs in daily life! Want to know your fitness level? Here’s a simple DIY test you can try at home. No gym required! Check out this post for a more information.  Materials Needed Stopwatch / Timer  Stepper / Small stool  Heart rate monitor (optional)  Tests to check your fitness level  Cardiovascular Fitness Test: Step Test Image from Deals direct Purpose : Measures heart & lung endurance Where? At home, using a staircase or step stool  How to do it: Check and record your heart rate (beats per minute) before starting. Place a 12-inch stool in front of you, or stand in front of a step Step up and down at a steady pace for 3 minutes. After stopping, check your heart rate after 1-2 minutes. Result:  If your heart rate returns to normal within 1-2 minutes – Good cardiovascular fitness! If it stays high after 3 minutes – Your endu...

Written and Edited by: Ifemide Omolawal  Introduction Have you ever admired someone in your neighborhood just because they had well-defined muscles? What if we told you that looking strong doesn’t always mean being truly fit? Surprising, right? In today’s world, exercise is often associated with achieving the “perfect body,” but as physiotherapists, we understand that fitness is not just about aesthetics—it’s about function, mobility, and long-term health. The real question isn’t just whether exercise makes you look fit, but rather, whether it makes you functionally fit. Some people believe that if they aren’t already fit, exercise might be harmful. Others think that only high-intensity workouts count. This blog will debunk these myths and explain why exercise, when tailored to individual needs, is beneficial for everyone—whether you consider yourself "fit" or "unfit." What Does It Mean to Be Fit? Fitness isn’t just about muscles or stamina—it’s about how well your ...