Buddy Up Against Diabetes!!

 

Buddy Up Against Diabetes!!

Rahul: Hey there, Suresh! You know what's been bugging me lately? Diabetes. It's everywhere these days.

Suresh: Oh, tell me about it! It's like the whole world's on a diabetes awareness spree. But you know what's cool? Physiotherapy can actually help manage type 2 diabetes. Who knew, right?

Rahul: Physiotherapy and diabetes? You've piqued my interest, Suresh. But spill the beans, how does that even work?

Suresh: Well, Rahul my man, it's all about keeping active and moving. You see, managing type 2 diabetes isn't just about medications and diet; exercise plays a huge role too.

Rahul: Ah, I see what you mean. But does that mean hitting the gym and pumping iron?

Suresh: Not necessarily, my friend! Physiotherapy offers a whole array of exercises and activities tailored to your needs and preferences. Whether it's brisk walking, swimming, or even a bit of Zumba, there's something for everyone.

Rahul: Wow, that's pretty versatile. But what about the other stuff like diet and medication?

Suresh: Good question! Physiotherapy complements other diabetes treatments perfectly. By incorporating regular exercise, you can actually enhance your body's response to insulin and reduce reliance on medication.

Rahul: Impressive! I had no clue exercise could have such a significant impact on diabetes management.

Rahul: So, Suresh, what kind of exercises do physiotherapists usually prescribe for managing diabetes?

Suresh: Well, Rahul, it really depends on the individual's preferences, fitness level, and any existing health conditions. But generally, they recommend a mix of aerobic exercises, strength training, and flexibility exercises.

Rahul: Aerobic exercises, huh? Like jogging or cycling?

Suresh: Exactly! Activities that get your heart pumping and your blood flowing, like brisk walking, swimming, or even dancing. These help improve your cardiovascular health and control blood sugar levels. Guidelines suggest around total 150 active minutes in a week.

Rahul: Got it. And what about strength training?

Suresh: Strength training exercises involve working your muscles against resistance, which helps build muscle mass and improve insulin sensitivity. It could be anything from using dumbbells or resistance bands to bodyweight exercises like squats and push-ups.

Rahul: Interesting! And what's the deal with flexibility exercises?

Suresh: Flexibility exercises focus on stretching your muscles and improving your range of motion, which can help with balance and coordination. Think yoga, Pilates, or simple stretching routines.

Rahul: Ah, I see. So, it's like a well-rounded approach to fitness tailored specifically for managing diabetes.

Suresh: You got it! The goal is to find activities that you enjoy and can stick with in the long run. That way, you'll not only manage your diabetes better but also improve your overall health and well-being.

Rahul: Thanks for breaking it down, Suresh. I'm feeling pumped up and ready to tackle diabetes head-on!

Suresh: That's the spirit, Rahul! With the right mindset and a solid exercise routine, we'll be unstoppable.

- Dr. Tanmayee Pore
(MPT, Rehab Station)

 

KNEE REPLACEMENT SURGERY - A life changing event or a disappointment?

KNEE REPLACEMENT SURGERY - A life changing event or a disappointment?

Knee replacement surgery has become a very common yet is a major surgery. Anybody would want to be completely prepared for this life changing event, wouldn’t you?

Being aware can help you not only deal with the anxiety in a better way, but also can positively affect your recovery time! So let's get to know more about it..

Role of PREHAB

If you are deciding to go for Knee replacement, most probably you would be facing one or more of the following :-

Pain in the knee, difficulty in standing for long time, difficulty/ changes in walking, climbing up and down stairs. Your muscles may be weak and your gait (walking style) maybe affected.
You also may have bow knees or knock knees is some cases where the angle at the knee joint changes.

How can Physiotherapy help before surgery?

Pre-surgical physiotherapy (PREHAB) sessions can help to fasten the recovery process and one can start moving early. Muscles and joints are in a better condition, so goals can be achieved sooner. It can definitely reduce the chances of complications after the surgery.

This phase is right time to teach few exercises which can maintain good circulation, heart and lung capacity and endurance.

Instructions can be followed better in this phase as understanding and performance is much better.

Last but not the least the patient can form a good bond (rapport) with the Physio leading to best results.

Before a planned knee replacement surgery, we will not only focus on strengthening the muscles around the knee but also the hips, ankles and feet.
After a joint surgery, the muscle strength around the knee will definitely reduce as compared to the pre-surgery strength. Hence it becomes more important that your strength is at the best level, so as to minimize this effect, giving you faster recovery.

 

To get a better picture, let’s imagine CASE 1: a 72 year old woman who has been active, exercises regularly at home and goes for walk on flat surface.

CASE 2: an 68 year old of the same age who is not very active, walks only in the house. Both have knee pain and are recommended to undergo a knee replacement surgery.

The chances of speedy and healthy recovery is with CASE 1 compared to CASE 2 as he had active lifestyle involving good aerobic and muscular fitness. We as physiotherapists can help both of them before the surgery to make their journey to recovery easier and comfortable. 

 

What to expect just after the surgery?

Typically, you may spend 3 - 5 days in the hospital. In the hospital, your physiotherapist will see you the same day or the next day after surgery. Most likely you will be made to stand on the next day, after monitoring of all vitals. Basic physiotherapy exercises are taught which help to reduce pain and activate the muscles around the knee. You will also be taught basic suture care. After taking the physiotherapist’s advice, you can turn to both sides in lying down positions, but lying on your tummy is not allowed.

Initially, the hospital will give you short term painkillers to get your pain under control.

But a good physiotherapy program can control your pain for the long term.

Side effects of medications can be experienced, which commonly include constipation, nausea, vomiting and breathlessness. Talking to your health professional can give you quick easy solutions to the same. The point is these things are common and happens to most people.

Once you've been discharged, you will be needing a walker or crutches to help you walk and being independent. 

You will be learning to walk again with your new knee, so quick and jerky movements are to be avoided in the beginning. Small things like turning in bed, getting in and out of bed, walking to the bathroom and in the house will be made easy by your physiotherapist, and of course practice will make you better. 

Arranging the things that you need closer in your reach can help you be independent. Initially you will need help with dressing and cleaning activities. 

List of common things you might need after surgery-

- Grab bars in bathroom 
- Raised Toilet seat 
-  Raised(adequate)bed height
- Bath Chair/ stool
- Ice packs
- Extra pillows for comfort
- Comfortable clothing like shorts, loose pants etc. 
- Cane/walker

Knee Replacement Surgery Recovery Time

 

Recovery time for knee replacement surgery varies from person to person, but on average, post-surgery patients should recover within four to six weeks.

Factors that can influence your recovery time are - age, medical history, nutrition, pre-surgery activity levels and other lifestyle factors.

Typically, you will need to follow the exercise protocol for about 4 to 6 weeks after surgery, but the exercises keep changing and progressing by your therapist! This rehab program is intensive and should be completed till the end.

Many patients give up exercises as soon as they start feeling better and start walking at home, but that is not criteria to wean off from the program. Good and adequate muscle strength and ease of functional independence are good indicators of recovery.  You should be comfortable in walking up and down stairs, walking at a good speed/pace, and walking on different surfaces like gravel, sand, walking uphill and downhill etc.

To sum up, the recovery period is a roller coaster. Some days are very fruitful and some are painful, but despite the setbacks, the overall graph of recovery should be in the positive direction.

Talking to other friends or relatives who have been through the similar situation helps find some mental peace. Keeping yourself busy doing different tasks, planning your day in advance and staying positive and happy are my top take home messages. Working with your doctor and physiotherapist as a team can make this big event into a seamless one, and make your life easier!

 - Dr. Neha Gogate (PT),
Rehab Station Pune

                                                                                                                         

7 Tips to kickstart your healthy lifestyle!!

7 Tips to kickstart a healthy lifestyle... 

Were you waiting for the New Year to start your fitness routine? It's the 2nd month of this year and have you been following all the resolutions you decided to? 

Well, it's never too late! Hope these few tips help... 

1. SET A ROUTINE!

Design a schedule for the week and be realistic! Your schedule should include-

Fixed wake up time

Planned meals - time, portions, variety, even cheat meals

Workout time

Sleep schedule

Rest days, maybe on weekends. 

You can make a diary or a check-list to keep a tab initially until you get used to the new routine. 

2. WORKOUT VARIETY!

Plan different workouts on different days of the week.

For example you can do aerobic activity on 2 -3 days (cycling, running, walking, swimming, agility) strength training on 2 days and a full body mobility like Yoga on 1 or 2 days.

The key is to have variety of forms of exercise and not sticking to only running or only lifting weights. 

 

3. EXERCISE AT THE RIGHT INTENSITY!

If you workout too much one day, you would be very sore and there are high chances of not sticking to your schedule. Additionally, you might land up with an injury and would have to see your physiotherapist. 

If you exercise too less, you wouldn't extract all the benefits that you are aiming for, and likely hit a plateau. Start small and keep building. 

4. SET SHORT TERM GOALS !

Instead of suddenly aiming for the Everest, set weekly or bi-weekly goals first. One way to do this is to track your workout. Parameters like duration to complete a particular distance, your heart rate or calories burnt can be some measures.

5. FIND YOUR LEAGUE!

To make this a lifestyle, you should find people around you who have a similar mindset. This really really helps rather than doing it all alone. It reduces distractions and in-fact even motivates you on days you feel low. You learn from one-another and grow together!

6. PLAN FUN DAYS TOO!

Don't go extreme and commit to never eat junk and never miss a workout! You may indulge in that chocolate cake that you love or it's okay to miss a workout on some day. But keep a check on this. Write it down in your excel sheet so that you can monitor the frequency yourself. 

7. CONSISTENCY IS THE KEY!

Don't think this is a phase where you want to lose weight and look good. These will be side effects. But Staying consistent and not giving up this routine will unlock many many benefits like good hair, glowing skin, happy mood and eventually you will stay young!

Remember, it's never too late to start. Get help if you are confused. Start small and                              slowly build up.  Finally consistency is very important. 

Dr. Neha Gogate (Physiotherapist and RYT Yoga Trainer)
Team Rehab Station 

Urinary Incontinence in women

 

A hush hush topic… should I discuss or not?

Loss of bladder control, a common and often embarrassing problem. 

Urine leaks as you cough, sneeze, laugh or during exercising or lifting something heavy. Urinary incontinence, in medical terms.

What should I do?

Whom should I consult?

Talk to an expert Women’s Health Physiotherapist.

How do they treat?

Practice pelvic floor exercises under supervision of a Physiotherapist

Electrotherapy by an expert Women’s health Physiotherapist     

 

Why is it common in women?

·         Normal female anatomy

·         Pregnancy: Hormonal changes and the increased weight of the foetus.

·         Childbirth: Normal (Vaginal) delivery can weaken muscles needed for bladder control and damage bladder nerves and supportive tissue. It leads to a dropped (prolapsed) pelvic floor. As a result, the bladder, uterus, rectum or small intestine can get pushed down from the usual position and protrude into the vagina.

·         Menopause. After menopause, women produce less oestrogen, a hormone that helps keep the lining of the bladder and urethra healthy.

·         Aging of bladder muscle: It can decrease the bladder's capacity to store urine.

What should I avoid?

1.          Alcohol, Aerated drinks, Caffeine and Artificial sweeteners
2.          Spicy or acidic foods
3.          Heart and blood pressure medications, sedatives, and muscle relaxants
4.          Large doses of vitamin C

Do not ignore, it can impact your personal and social life. 

·         Limitations on your activities and social interaction

·         Adversely affects your quality of life.

·         Increase the risk of falls in older adults as they rush to the toilet

 

 - Mrs. Varsha Vartak

Rehab Station, Pune

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फिजिओथेरपीचे नवे स्वरूप

 

फिजिओथेरपीचे नवे स्वरूप

 

फिजिओथेरपी/ भौतिकोपचार म्हणजेच विना औषध उपचार पद्धती! छोट्या-छोट्या तक्रारींसाठी ढीगभर गोळ्या घेऊन, त्यांचे 'साईड-इफेक्टस' ओढवून घ्यायचे नसतील तर भौतिकोपचार यासारखा उपयुक्त दूसरा कुठलाच पर्याय नाही!

 

“माझा गुडघ्याचा शस्त्रक्रियेनंतर १-२ महिने फिजिओथेरपी केली, आता मात्र मी चांगली चालू शकते!”

“कंबर दुखत आहे त्यासाठी फिजियोथेरपी करून पाहिली का? मला तर त्यानी चांगला फरक वाटला!”

“पर्वा मॅच मध्ये नाही का मी पडलो, त्याची आता फिजिओथेरपी चालू आहे…”

 

फिजिओथेरपी/ भौतिकोपचार याची आता सगळ्यांनाच चांगली माहिती आहे! एखादा सांधा दुखत असताना, कुठल्याशा ऑपरेशन नंतर, अर्धांगवायू असलयास व अगदी खेळाडूंमधेही लागणारा हा उपचार आहे. हे आता आपल्याला पक्के माहित आहे.

 

आपल्यापैकी बऱ्याच जणांनी काही-न-काही कारणासाठी फिजिओथेरपी घेतली देखील असेल. एखाद-दोन मशीन व त्यातील करंट चे उपचार आणि काही व्यायाम प्रकार अशी हि ट्रीटमेंट चालते ही सर्वसाधारण माहिती आहे.

फिजिओथेरपी चा विस्तार या कल्पनेपेक्षा बराच मोठ्ठा व व्यापक आहे! बऱ्याचदा काही दुखत असल्यास, इजा झाल्यानंतर किंवा ऑपरेशन नंतर फिजिओथेरपी शी संबंध येतो. फिजिओथेरपी चे यापेक्षा वेगळे काही पैलू जाणून घेण्याची आता गरज आहे….

बघूया त्याविषयी थोडेसे!! 

                                   

1. वैद्यकिय तपासणी चा एक महत्त्वाचा भाग

“माझा सगळ्या वैद्यकिय तपासण्या झाल्या, सगळे छान नॉर्मल आहे!!”

आपण सगळेच वर्षातून एकदा ‘Health-Checkup’ करून होतो. त्यात रक्ताचा चाचण्या, हृदयविकाराचा चाचण्या, रक्तदाब, मधुमेह सारख्या आजारांचा चाचण्या नियमितपणे केल्या जातात. या सगळ्यात शरीराचा एक महत्त्वाचा भाग बघितलाच जात नाही- तुमचा स्नायूंची ताकद, लवचिकता आणि सांध्यांचा हालचाली!

आपल्या सर्व कामात खरेतर हेच आपले पहिले साथीदार असतात! अशक्त किंवा कडक स्नायूंमुळे होणाऱ्या दुखापती जर आधीच टाळता आल्या तर किती बरे होईल!

तज्ज्ञ फिजिओथेरपिस्ट यात तुमची चांगली मदत करू शकतात! काही दुखणे/त्रास सुरु होण्याआधीच शरीरातल्या स्नायूंची तपासणी करून फिजिओथेरपिस्ट तुम्हाला कॊणत्या दुखापती होण्याची शक्यता आहे हे सांगून, त्या टाळण्यासाठी काही सोप्पे उपाय सांगू शकतो!

2. रोजचा कामाचा ताण हलका करण्यासाठी व्यायामाची साथ!

“दिवसभर ऑफिस मध्ये बसून काम झाल्यावर पाठ इतकी भरून येते, घरी आल्यावर सरळ थोडी आडवीच होते मी, त्याशिवाय बाकीची कामे होतच नाहीत.... "

आजकालची बैठी जीवनशैली, कामाचे वाढते ताण, व त्यामुळे येणारे ताण-तणाव ह्या सध्याचा मुख्य तक्रारी आहेत. या सगळ्याचा परिणाम निश्चितच स्नायूंनवर सुद्धा होतोच.

मग पाठ भरून येणे, कंबर लचकणे, खांदे आखडणे, गुडघे दुखणे, डोकेदुखी व याचे असे अजून काही मित्र आपले कायमचे सोबती होतात! यामुळे कामात येणारे अडथळे ही मोठी समस्याच झाली आहे.

वरील समस्या टाळणे, स्ट्रेस कमी करणे आणि कामात उत्तम प्रगती करणे याकरिता सुद्धा तज्ज्ञ फिजिओथेरपिस्ट मदत करू शकतात. बैठी जीवनशैली नको म्हणून एखादा नवीन व्यायामप्रकार उत्साहात सुरु केला जातो व नो न झेपल्याने लगेचच थांबवला ही जातो! कोणता व्यायाम कधी सुरु करावा, आपल्याला नक्की कोणता व्यायामप्रकार गरजेचं आहे यात तज्ज्ञ फिजिओथेरपिस्ट चे मार्गदर्शन मोलाचे ठरते!

ऑफिस मध्येच इतका वेळ जातो, त्यात यायला-जायला लागणारा वेळ, गर्दी या सगळ्यात व्यायामासाठी वेळ कुठे मिळणारे, हा प्रश्न सर्वांनाच पडतो... तुमचा ऑफिस मध्येच, ऑफिस चा खुर्चीवर सुद्धा काही व्यायाम करता येणं शक्य आहे! नियमित सोप्पे व्यायाम वरील समस्यांना नक्कीच तुमचापासून दूर ठेऊ शकतात!

3. हौशी व होतकरू खेळाडूंसाठी!!        

वरील लोकांच्या अगदी विरुद्ध सुद्धा एक गट असतो! व्यायामाची आवड असलेले व्यायामप्रेमी व हौशी खेळाडू! हे लोक काहीही झाले तरी व्यायाम चालूच राहिला पाहिजे या धोरणाचे असतात... "एवढेसे दुखले तर लगेच व्यायाम काय थांबवायचाय, जाईल ते दुखणे अपोआप" हे त्यांचे तत्त्व असते.

आवड म्हणून रोज वेग-वेगळ्या प्रकारचे व्यायाम करणारे हे हौशी लोक असतात. 'नो पेन, नो गेन' या तत्त्वासाठी छोटे-मोठे दुखणे असले तरी हे लोक व्यायाम चालूच ठेवतात. यामुळे बऱ्याचदा छोटीशी इजा सुद्धा नंतर मोठी अडचण बनू शकते.

योग्य वेळेतच फिजिओथेरपी सुरु केली तर आवडीचा व्यायामप्रकार चालू ठेऊन नीट बरे होता येते. उपचार सुरु करायचा म्हणजे डॉक्टर मला व्यायाम/खेळ बंद करायला लावतील हा समाज कायमच खरा नसतो. तुमची सर्व कामे/व्यायाम/खेळ थोडे बदल करून चालू ठेवता येतात व इजा झालेला स्नायू योग्य प्रकारे बारा करता येतो.

                                                     

4. महिलांसाठी फिजिओथेरपी               

महिलांची फिजिओथेरपी ही फिजिओथेरपी ची एक विशेष शाखा आहे. नवीन मातांचे मार्गदर्शन आणि त्यांचा समस्यांसाठी व्यायाम हा या शाखेचा एक मोठा विभाग आहे. बाळंतपणामध्ये शरीरात होणारे बदल आणि लहान मुलाला सांभाळायला लागणारी कसरत याचा वेगळाच ताण स्री चा शरीराला जाणवतो. गरोदर असताना व प्रसूती नंतर करण्याचे व्यायाम या विषयात तज्ज्ञ असलेले फिजिओथेरपिस्ट हे सर्व ताण कमी करू शकतात!

पोटाचे व खांड्याचे स्नायु बळकट करून बाळाला सांभाळायला लागणारी बरीच कामे सोप्पी होऊन जातात. याशिवाय प्रसूतीनंतर होणारी कंबरदुखी, स्तनपान करताना येणार शरीरावरचा ताण ह्याचा देखील उपचार होतो.

रजोनिवृत्ती नंतर महिलांची प्रकृती नाजूक होते. ऑस्टिओपोरोसिस सारखे त्रास या नंतर वेगाने सुरु होतात. ह्या वयात शरीराला योग्य व्यायामाची गरज भासते.  महिलांची फिजिओथेरपी यात नक्कीच मोठी मदत करते. सर्वसाधारण, स्रीयांचे आपली तब्येत, व्यायाम या गोष्टींकडे फारसे लक्ष दिले जात नाही. चाळीशी नंतर अचानक "आता तुम्ही थोडा व्यायाम करायला लागा" असा सल्ला मिळाल्यावर नक्की काय व्यायाम करू हे कधी नीटसा काळात नाही. फिजिओथेरपिस्ट चा मार्गदर्शनाखाली हे व्यवस्थित करता येते!

5. चक्कर कमी करण्यासाठी फिजिओथेरपी

"मला उजव्या कुशीवर झोपले कि कायम चक्करच येते, कधीकधी पटकन उजवीकडे वळून बघायची सुद्धा भिती वाटते.... "

अशा काही; बऱ्याचदा खऱ्या ना वाटणाऱ्या, व त्यामुळे दुर्लक्षित तक्रारी आपण ऐकल्या असतील. व्हर्टिगो असे या त्रासाला म्हणले जाते. खूपदा व्हर्टिगो चा त्रास म्हणजे आता त्यासाठी कायम गोळी चालू करावी लागणार, किंवा चक्कर अली की लगेच गोळी घ्यावी लागणार हा समाज असतो. चक्कर येऊ नये म्हणून नकळत बऱ्याच दैनंदिन हालचाली थांबवल्या जातात.

हे सर्व औषधाशिवाय व्यायामाने बरे करता येईल ही कल्पना खोटी वाटते! फिजिओथेरपी मध्ये यावर विना औषध असे उपचार आहेत! मानेचे व डोळ्यांचे काही विशिष्ट व्यायाम या तक्रारी दूर ठेऊ शकतात!

          सगळे काही करून पहिले, सर्व गोळ्या-औषधे झाली, आता फिजिओथेरपी करून बघतो - या विचारसरणीला थोडे बदलायला हवे! इजा होऊ नये म्हणून,जीवनशैली सुधारावी म्हणून किंवा चालू असलेलाच व्यायाम जास्त उपयुक्त ठरावा म्हणून सुद्धा फिजिओथेरपी ची मदत होऊ शकते- हेच आहे फिजिओथेरपी चे नवे स्वरूप!