Dr. Miguel Cunha’s Post

Achilles tendonitis is inflammation along the Achilles tendon 💥🦶. The Achilles tendon is the largest tendon in the body and is therefore susceptible to overuse injuries from running and jumping type exercises. It is responsible for plantar flexion of the ankle (causing the front of the foot to lower and lift the heel off the ground). Most cases of Achilles Tendonitis can be treated conservatively with ❌ nonsurgical treatments, although it may take several months for symptoms to completely subside. This involves a number of modalities, including: ✅ Resting: The first step in reducing pain is to decrease the activities that aggravate one’s symptoms. Switching to low-impact activities until the acute inflammatory phase has passed will put less stress on the Achilles tendon. ✅ Cross-training activities such as biking, elliptical exercise, and swimming are low-impact options to help you maintain being active. ✅ Icing: This can be done up to twenty-minute intervals throughout the day as necessary. ✅ Stretching exercises and strengthening exercises with eccentric contractions of the Achilles. ✅ Supportive shoes and Heel lifts ✅ Custom-made orthotic devices, which are made at Gotham Footcare using a state-of-the-art laser scanner. ✅ (NSAIDs) Non-steroidal anti-inflammatory drugs such as ibuprofen and naproxen to reduce pain and swelling. ✅ Physical therapy: At Gotham Footcare, both passive and active physical therapy modalities, including the Graston Technique will be administered to the Achilles tendon to effectively treat Achilles Tendonitis. 👉🏻 Learn more: https://lnkd.in/d4cv-mAk 👉🏻 Want personalized consultation? Book an appointment now: https://lnkd.in/d87fBWFj #GothamHasYouCovered #PodiatristApproved #HappyFeet #BestFoot #HealthyFeet #ExpertPodiatrists #Podiatry #Footcare #FootHealth #FootWellness #FootComfort #FootLove #FootCareServices #FootCareExperts #AchillesTendinitis #GothamFootcare

Tendonitis (tendinitis) is the inflammation or irritation of a tendon that makes it swell. Tendons are strands of connective tissue between muscles and bones that help you move. This condition usually happens after a repetitive strain or overuse injury. It’s common in your shoulders, elbows and knees. If you have tendonitis, you’ll feel pain and soreness around your affected joint, usually near where the tendon attaches to the bone. Tendonitis can be either acute (short-term) or chronic (long-term). Types of tendonitis Types of tendonitis get their names after sports and the area of your body where injuries happen. Some of the most common types of tendonitis include: Tennis elbow. Golfer’s elbow. Pitcher’s shoulder. Swimmer’s shoulder. Runner’s knee (jumper’s knee). How common is it? Tendonitis is a relatively common condition. This is because people participate in occupations, activities or hobbies where they can easily overuse or injure their tendons. The most common symptoms of tendonitis include: Pain at the site of your tendon and the surrounding area. This pain can get worse when you move. Stiff joints or difficulty moving your joints. Hearing and feeling a cracking or popping sensation when you move. Swelling, often with skin discoloration (red to purple or darker than your natural skin tone). The pain you feel with tendonitis may be gradual or sudden and severe, especially if you have calcium deposits. Calcium deposits are a buildup of calcium in your tissues that looks like firm white to yellow bumps on your skin. These bumps can cause itchy skin. #snsdesiginthinkers #snsinstitutions #snscollegeofphysiotherapy #tendonitis

Don't Let Foot or Ankle Pain Slow You Down Your feet connect you to the world—don’t let pain keep you from the activities you love. At GoFit Physical Therapy, we’re here to help you find relief from foot and ankle pain and get you back on track, pain-free. Find Relief from Foot & Ankle Pain. Get Back in Motion. Foot and ankle pain can limit your ability to enjoy everyday activities, whether it’s walking, running, or playing sports. But you don’t have to live with discomfort. At GoFit PT, we take a comprehensive approach to help you move better and feel better. Our Approach: • Reduce Pain & Improve Mobility: We’ll start by alleviating your pain and enhancing your foot and ankle mobility. • Identify the Root Cause: Our focus is on finding and addressing the underlying cause of your pain for long-term relief. • Personalized Exercise Program: We’ll create a tailored exercise plan designed to strengthen and support your foot and ankle. • Return to Your Favorite Activities: Our goal is to help you get back to the activities you love, pain-free. • Improve Posture & Mechanics: We’ll also work on optimizing your posture and body mechanics for lasting foot and ankle health. Ready to Get Back in Motion? At GoFit PT, we treat a wide range of foot and ankle issues, from Achilles tendinopathy and plantar fasciitis to ankle sprains and shin splints. Let us help you find lasting relief and get back to doing what you love. Book your appointment today and take the first step towards pain-free living! #GoFitPT #FootPainRelief #AnklePainRelief #GetBackInMotion #PhysicalTherapy #PainFreeLiving #AnnapolisPT #InjuryRecovery #HealthyFeet

🦵 Terminal Knee Extension Exercises 🦵 Hey everyone! Today, I’m showing you an essential exercise for knee health: Terminal Knee Extensions (TKE). Check out my video below where I demonstrate how to perform this exercise using a resistance band attached to a pole. Why Terminal Knee Extensions are Important: 1. Strengthen Quadriceps: This exercise targets the quadriceps, especially the vastus medialis obliquus (VMO), which is crucial for knee stability. 2. Improve Knee Function: TKE helps restore full knee extension, which is vital for walking, running, and everyday activities. 3. Enhance Mobility: Regularly performing TKE can increase the range of motion in your knee, reducing stiffness and improving flexibility. What It Does: • Rebuilds Muscle Strength: Particularly beneficial for those recovering from knee surgeries or injuries, as it helps rebuild muscle strength around the knee. • Prevents Knee Pain: By strengthening the muscles around the knee, TKE exercises can help prevent future knee pain and injuries. • Improves Balance and Stability: Helps in improving overall knee stability, reducing the risk of falls and further injuries. When to Use: • Post-Surgery Rehab: Ideal for the early to mid-stages of rehabilitation after knee surgeries such as ACL reconstruction, meniscus repair, or total knee replacement. • Knee Pain Relief: Beneficial for those experiencing chronic knee pain or conditions like patellofemoral pain syndrome. • Injury Prevention: Great for athletes and active individuals looking to prevent knee injuries. Additional Tips: • Consistency is Key: Perform this exercise regularly to see significant improvements. • Focus on Form: Ensure you perform the exercise with proper form to avoid any additional strain on your knee. • Consult a Professional: Always consult with a physical therapist to ensure this exercise is appropriate for your specific condition and stage of recovery. Fun Fact: Did you know that your quadriceps are one of the largest muscle groups in your body, playing a key role in your ability to walk, run, and jump? Check out the video and start incorporating Terminal Knee Extensions into your routine for stronger, more stable knees! Also, if you have neck pain, download my free guide at www.performbty.com DM me if you have any questions or need a personalized recovery plan! #KneeHealth #TerminalKneeExtensions #KneeRehab #StrengthTraining #InjuryPrevention #PostSurgeryRecovery #PhysicalTherapy #Ask_Ieva #PBTY #NeckPainRelief

🦴 Shoulder Pain? Uncovering the Secrets of AC Joint Osteoarthritis! 🦴 The AC (Acromioclavicular) joint is where the collarbone meets the tip of the shoulder blade. It's a hardworking joint, helping you lift, push, and pull. But over time, it can wear out like a favorite pair of shoes. This wear leads to osteoarthritis, a condition where the protective cartilage breaks down. Let’s explore what this means and how you can feel better! 🌟 📖 The Story of Your Shoulder Imagine your shoulder as a well-oiled machine. The cartilage is like a soft cushion between the bones. When it wears away, the bones rub together, creating pain and stiffness. Activities like lifting weights, sports, or even past injuries can speed up this wear-and-tear. Most people notice this after age 50, but younger people can experience it too, especially after trauma. Think of it like rust on a car—it can happen faster with extra strain or damage. 💪 How to Keep Moving with Less Pain Here’s how to care for your AC joint: 1. Move Gently, Avoid Pain: Find new ways to do daily tasks. Button-up shirts? Easier than pulling one over your head. 2. Cool It Down: Ice the joint for 10 minutes, 3 times a day, to ease swelling. 3. Get Stronger: Physical therapy can strengthen nearby muscles and improve joint movement. 4. Support Your Cartilage: Talk to your doctor about supplements like glucosamine. 5. Take Short-Term Relief: Anti-inflammatory meds can reduce pain but ask your doctor first. 🌱 Tips to Protect Your Joints - Use good posture—it’s like standing tall to keep your shoulder happy. - Avoid repetitive strain—imagine your joint as a guest at a party; don’t overwork it! - Stay active—motion is lotion for your joints. Osteoarthritis is a natural part of aging, but you can take steps to reduce its impact. Treat your joints like treasures, and they’ll carry you far! 🏋️♀️ #ACJoint #ShoulderHealth #MoveSmart #StayActive #HealthyJoints

Urinary leakage is a common issue, but it's important to remember that it's not normal, and you don't have to live with it. Strengthening your pelvic floor can make a significant difference, and you don't have to rely solely on Kegels. Here are three effective exercises to help you build a stronger pelvic floor: 1️⃣Bridges: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Inhale deeply, then as you exhale, lift your hips towards the ceiling, squeezing your glutes and engaging your core and pelvic floor. Hold for a few seconds, then slowly lower your hips back down to the starting position. Repeat 10-15 times. Remember to exhale as you come up! 2️⃣ Single Leg Exercises: Stand tall with your feet hip-width apart. Shift your weight onto one leg, lifting the other foot a few inches off the ground. Slowly bend forward, then straighten it back up, focusing on engaging your pelvic floor. Perform 10-12 reps on each leg. Again, exhale as you come up! 3️⃣ Mini Squats: Stand with your feet shoulder-width apart, toes pointing slightly outward. Lower your body into a mini squat by bending your knees and pushing your hips back, keeping your back straight. As you rise back up, exhale and engage your pelvic floor muscles.Do 15-20 reps, ensuring you exhale as you come up each time! Need more help? Schedule an appointment with me for pelvic floor physical therapy to learn more! Urinary leakage is common, but it's not normal. Get the help you deserve and take the first step towards better pelvic health today. https://lnkd.in/ezVzeaGV 🫶 #pelvichealth #pelvicfloortherapy #pelvicfloorphysicaltherapy #pelvicfloordysfunction #incontinence #urinaryincontinence #leakage #urinaryleakage #bladderproblems #bladderhealth #bladderdysfunction #womenshealth #postpartumcare

🚨 BACK PAIN FOCUS: Thoracic mobility. How's yours? Do you spend more than 7 hours sitting or hunched over per day? If so, you are MORE likely to have LESS thoracic mobility which can affect your back resulting in PAIN, weakness and/or tingling that radiates into your arms, legs or around your rib cage. Follow these 3 SIMPLE stretches you can do to improve this, Tom has very kindly provided a video to explain the first one. Thoracic Wall Stretch 1️⃣ Start on one knee against a wall using a foam roller and stretch your arm out nearest the wall. 2️⃣ With your second arm stretched out to match, follow the wall above your head and continue until your facing the opposite way. 3️⃣ Come all the way back to the other arm. Repeat 4–5 times and switch arms. Cat and Cow 1️⃣ Start on all fours, with your hands lined up with your shoulders and your knees lined up with your hips. Start with your spine in a neutral position. 2️⃣ Exhale to push your hands into the floor and curve your mid-back up to the ceiling, allowing the head to hang. 3️⃣ Inhale to return to neutral spine and then continue into extension, allowing your chin to lift and look upwards. Maintain some strength in your abdominals, and lift your chest and tailbone up toward the sky. Aim to keep this movement smooth and repeat 5–8 times. Thread the needle 1️⃣ Inhale to lift your right arm up to the sky, opening the chest and arm to the right side. Allow your gaze to follow your right arm. 2️⃣ Exhale to bring your right arm down and slide it on the floor under your left arm, reaching across your body, along the floor. 3️⃣ Take your gaze to the left. Allow your left elbow to bend to accommodate the stretch and your right ear to rest on the floor. Repeat 4–5 times and switch arms. Read more about back pain and how we can help: https://lnkd.in/e9yiJrR3 #HealthyLiving #IndergaardPhysiotherapy #PainFreeLiving #physiotherapy #gaitanalysis #shockwave #sportmassage #injury #pain #indergaardphysiotherapists #leeds #backpain #thoracicmobility #backstretches #backmobility

To avoid knee collapse and maintain proper knee alignment, foot orthotics can help support a strong arch. 🦶 But, it's equally important to strengthen the hips.  The gluteus medius, responsible for outward rotation, is crucial in preventing knees from collapsing inward.  Daily activities like walking, running, or climbing stairs without proper hip activation can strain the knees, causing pain. 🏃♂️ A simple exercise to strengthen the hips is the clamshell.  This exercise targets the gluteus medius, improving outward rotation and reducing knee stress. 🦵 Include clamshells in your routine for healthier hips and knees.👍 #chiropracticadjustment #chiropracticcare #chiropracticBioPhysic #chiropracticwellness #painmanagement #spinalhealth #holistichealth #physicaltherapy #chiropractice #rehabilitation #chronicpainrelief #fortcollinscolorado #patientcenteredcare #naturalhealthcare #chiropractor #chiropractictreatment

"Building stronger knees one rep at a time! 🦵✨ Straight leg raises are a fantastic way to strengthen the ligaments around your knee joints, providing better support and stability. Here's how to do them: 1. Lie flat on your back on a mat or comfortable surface. 2. Bend one knee with your foot flat on the ground while keeping the other leg straight. 3. Slowly lift the straight leg to the height of your bent knee, keeping your core engaged. 4. Hold for a few seconds, then lower it back down slowly. 5. Repeat for 10-15 reps, then switch legs. This exercise targets the key ligaments of your knee joints, including the ACL (anterior cruciate ligament), PCL (posterior cruciate ligament), MCL (medial collateral ligament), and LCL (lateral collateral ligament). Strengthening these ligaments can help improve your knee stability and overall joint health. Symptoms of ligament injuries can include pain, swelling, instability, and a popping sensation in the knee. If you experience these symptoms, it's important to consult a healthcare professional. Physiotherapy treatments for ligament injuries often include: - Rest, compression and elevation to reduce swelling and pain - Gentle range-of-motion exercises to maintain flexibility - Strengthening exercises like straight leg raises to support the knee - Balance and proprioception exercises to restore stability - Gradual return to activity under professional guidance #Fitness #KneeStrengthening #HealthyKnees #WorkoutTips #5week5joints #healthcareseries

🦵 Bulletproof Your Knees: Top 3 Tibial Rotation Exercises 🦵 If you want healthy, resilient knees, you need to train tibial rotation. Why? Because your knee isn’t just a hinge—it also rotates, and ignoring this can leave you vulnerable to pain and injury. Let me break it down for you with my top 3 tibial rotation exercises: 1️⃣ Tibial Active Range Lift-Offs 💡 Why It’s Important: Strengthens your ability to control external rotation of the tibia, which is essential for knee stability. 🔑 How to Do It: Sit with your leg supported. Actively lift your tibia (shin bone) into external rotation without help from your hands. Keep it slow and controlled for maximum benefit. 2️⃣ Tibial Passive Range Lift-Offs 💡 Why It’s Important: Improves strength at your end range of tibial rotation, where injuries are more likely to happen. 🔑 How to Do It: Start in a position where your tibia is rotated externally (with help). Try to lift your shin away from your hand or support, without it moving. 3️⃣ Tibial Passive Range Holds 💡 Why It’s Important: Builds strength and stability by holding your tibia at its limit of external rotation. This strengthens connective tissues and boosts joint resilience. 🔑 How to Do It: Rotate your tibia externally with assistance. Hold it there, actively resisting gravity, for time. 🧠 Why Tibial Rotation Matters Tibial rotation is crucial for knee health because it plays a major role in movements like squats, lunges, and even walking. Training this range helps prevent wear and tear, reduces knee pain, and increases overall joint longevity. 🚀 Ready to level up your knee mobility? Download my FREE Mobility Ebook for exercises like these and a step-by-step guide to improving your joint health! Comment "KNEES" below, and I’ll send you the link to grab it! Let’s keep those knees strong and pain-free. #HealthyKnees #TibialRotation #KneeMobility #BulletproofKnees #MobilityMatters