Remember the time when you got injured, twisted your lower back, or sprained your ankle? The process of healing could be slow and painful without proper care and treatment. With so many types of therapists around, do you know which one you should go to? Physiotherapy is one of the most widely known treatments around. But do you know when you should see one?
What comes to mind when you think physiotherapy? I know I think of people having broken bones or having a sports injury. But what I didn’t know was that physiotherapists treat ALL SORTS of injuries and disabilities, from back and muscle pains to asthma recovery, even childbirth preparation! They are pretty much miracle worker.
Physiotherapy helps restore movement and function when someone is affected by injury, illness or disability. They maintain health for people, managing pain and disease for patients through movement and exercise, manual therapy and education, helping them stay in work longer and more independently.
GetDoc’s Pooja Physiotherapy and Health Care Center has shared some tips on when you should undergo physiotherapy
Signs when Physiotherapy Treatment Will Help You!
* You Get Pain at Your Desk.
* You have lost balance.
* You are in pain even after medications.
* You are not moving as easily as you used to: Knee, Shoulder, Back, Neck, Elbow, Ankle discomfort.
* You keep going for massages to get some relaxation. (sign of Weakness)
* If you are Returning to work after Sports Injury, Surgery, bed rest.
* You want to understand & Solve your Muscles & Joints related Problems.
* You fear Long travels that will lead to pain in Back/ Neck
* You fear Lifting shopping bags/ light weights in daily life.
* Restore, maintain, and promote optimal physical function and fitness and optimal quality of life.
* Prevent the onset, symptoms, and progression of impairments, functional limitations, and disabilities that may result from diseases, disorders, conditions, or injuries.
Want to recover even faster? There are other things you can do besides seeing a therapist. Here are some foods to hack your recovery process!
There are 3 main stages in the tissue recovery, and nutrition can aid each step.
Inflammation is when a part of the body becomes red, swollen, painful and hot. During this process, the body’s white blood cells and other protective substances protect our body from infection and viruses. This process is critical as it initiates the healing process. However, too much inflammation can cause damage instead.
Eating more anti-inflammatory foods and less pro-inflammatory foods can help regulate the amount of inflammation
|Anti-inflammatory foods (Omega 3s and monounsaturated fats)||Pro-inflammatory foods (Omega 6s and trans/saturated fats, vegetable oils)|
Nuts and seeds
Fatty Fish (salmon, mackerel, sardines, tuna)
Flax seeds/flax oil
|Fatty foods with transfats/saturated fats (Burgers, Cookies)|
Processed foods (hotdogs, ham, bacon)
Vegetable oils: sunflower, corn, soybean oils
Herbs and spices to consider:
Can be found in: turmeric, curry powders
Recommended amount: 7tsp a day of powder OR 400-600mg in supplement form
Recommended amount: 2-4 cloves/day OR 600-1200mg of garlic extract
Can be found in: Pineapples
Recommended amount: 2 cups of pineapple/day OR 500-1000mg in supplement form
Can be found in: Cocoa, tea and berries, green tea extracts, blueberries, citrus extracts
Recommended amount: no recommended amount has been set but it is advised to consume daily
Proliferation and remodelling stages are more energy dependent and energy needs tend to increase during acute injury repair. Energy needs during this phase would still be higher than being inactive, but lower than training phases. Your metabolism could increase by 15-50%.
1. Eat sufficient carbs
- Opt for natural, minimally processed foods like whole grains, sprouted grain breads, quinoa and brown rice.
2. Eat adequate protein
- Opt for fresh and minimally processed meats like eggs
- Legumes like red/black beans, lentils are good sources of protein
- Plant based proteins such as kale and spinac
- Protein supplements
3. Fruit and vegetables: Eat the rainbow.
Eat every vegetable and fruit of every color!
4. Good mix of dietary fats
Different types of fat should be taken in moderation. All fat intake should consist of:
1/3 monounsaturated, 1/3 polyunsaturated and 1/3 saturated fats
Vitamin and mineral supplements
Research has proven that supplementing the following vitamins and minerals could prove to speed up your recovery:
- Vitamin A: 10,000 IU/day
Sources: sweet potatoes, carrots, oranges, spinach, peppers, papaya, vitamin supplements
- Vitamin C: 1-2mg/day
Sources: citrus fruits (oranges, grapefruits), kiwis, broccoli, bell peppers, vitamin C supplements
- Copper: 2-4mg/day
Sources: Shellfish (Oysters, clams, mussels), whole grains, organ meats (liver, kidney), cocoa, dark leafy greens, copper supplements
- Zinc: 15-30mg/day
Sources: Oysters, cereals, dairy places, seafood, beef
For more information about physiotherapists in Singapore: GetDoc Physiotherapists SG
For more information about physiotherapists in Malaysia please visit: GetDoc Physiotherapists MY
Pooja Physiotherapy and Healthcare Center
Certified nutritionist with sports and fitness in my blood. Basketball is my passion and I live by Ali’s saying “don’t count the days, make the days count” View all articles by Sara.