The Physio Diary

Introduction  No, you don’t need a gym. You don’t need a partner. You just need yourself – and this post you’re about to read. At certain ages in life, the body begins to talk. The joints make noises, the back tightens, or the knees remind you they’re there. Many times, we ignore it – we get too busy attending to everything else, forgetting two key players in the reason we do everything we do: our muscles and joints. They’re the foundation of every movement – from standing, lifting, and walking, to simply living comfortably. With this post, let’s explore four simple exercises you can perform at home to stay fit, flexible, and strong — no gym, no equipment, just your body.  Pre-Exercise Before you launch into this set of exercises — or any exercise at all — check out this post: “ Exercise: Fit or Unfit .” It’ll guide you through proper warm-up techniques and how to listen to your body before starting. Now that we’ve checked it out, let's get going.  4 Exercises To Keep Fit...

Introduction Knee pain doesn’t always result from a fall, accident, or any other traumatic event. In some cases, it may be linked to genetic factors. Think about the many reasons you have experienced—or might experience—pain in your knees. The healing process depends on several factors, including the type of injury, your age, and one crucial element: your body mass index (BMI) . In this discussion, we will focus on how a high BMI increases the risk of knee problems and explore effective ways to protect your knees. What to Know About Your Knees Many times we are guilty of being careless with the different parts of our body – until an injury makes us think. It is almost a normal phenomenon. But let's take a pause to know how important your knees function. Those quiet joints bend, straighten, and slight twists – matter a lot. Just like the ankle, the knee is also another complex joint in the body. And one reason your knees don't always go out of place when you walk or ...

Introduction Some injuries heal quickly, others take much longer — and your body mass index (BMI) can make a big difference. BMI is a measure of weight in relation to height, and a higher BMI often means greater stress on bones, joints, and soft tissues. When a fall happens, people with a higher BMI may experience more severe injuries, slower recovery times, and a higher risk of complications — especially at weight-bearing joints like the ankle. Ankle sprains, strains, or fractures can all become more complex when extra body weight is involved. Let's explore this first part of BMI complications.  How Fit Are Your Ankles? The ankle joint is a complex, weight-bearing structure made up of bones, ligaments, and muscles working together to provide balance and movement. And it does more work than you can imagine. The simple fact that you can walk comfortably to get a cup of coffee or tea without limping or needing crutches means your ankles still have the strength and stability to suppor...