Step by Step: Physiotherapy’s Path to Alleviating Flat Feet Without Surgery


Flat feet, scientifically known as “pes planus,” is a prevalent condition characterized by low or absent arches in the feet. For many who contend with this ailment, the prospect of relief without surgery is a compelling inquiry. In this article, we embark on an exploration of the feasibility of resolving flat feet non-surgically, with a special focus on the indispensable role of physiotherapy. We will journey through the nuances of flat feet, the ways in which physiotherapy intervenes, and the meticulous construction of a physiotherapy treatment plan.

Deciphering Flat Feet

Before we embark on the odyssey of non-surgical treatments, it’s paramount to grasp the essence of flat feet. The condition is broadly categorized into two primary types:

  1. Flexible Flat Feet: The most prevalent form where arches are discernible when the feet are not under load but appear to collapse when standing or walking.
  2. Rigid Flat Feet: A less common variation, characterized by a permanent absence of arches, persisting even when not bearing weight, often indicative of more severe structural issues.

Physiotherapy’s Role in Taming Flat Feet

Physiotherapy is a cornerstone of non-surgical flat feet management, offering the potential for symptom relief, enhanced foot functionality, and an overall improved quality of life. Here’s an illuminating look at how physiotherapy emerges as a potent agent in the non-surgical realm of flat feet:

  1. Comprehensive Assessment: A preliminary step involves a meticulous evaluation by a proficient physiotherapist to gauge the extent of the flat feet, identify underlying complexities, and elucidate the unique needs of the patient.
  2. Tailored Exercise Regimen: A bespoke exercise plan takes center stage, honing in on specific muscle groups, enhancing foot and ankle strength, and bolstering overall stability. Exercises encompass stretching routines, strength-building drills, and balance-enhancing maneuvers.
  3. Hands-On Therapy: Physiotherapists may employ manual techniques such as joint mobilization and soft tissue manipulation to enhance joint mobility, quell pain or discomfort, and instigate healing.
  4. Orthotic Solutions: In select instances, the recommendation of custom orthotic devices, designed to furnish supplementary arch support and even weight distribution, proves beneficial.
  5. Footwear Counsel: Expert guidance on the selection of appropriate footwear is a pivotal component, ensuring that shoes furnish the requisite arch support and cushioning.
  6. Knowledge Dissemination: Patients are imparted with knowledge about the principles of proper foot mechanics, posture, and lifestyle adjustments that circumvent exacerbation of the condition.

Designing a Treatment Blueprint

The specifics of a physiotherapy treatment for flat feet are inherently individualized, reflecting the unique characteristics of each case, encompassing severity and patient responsiveness. A standard treatment plan typically traverses the following phases:

  1. Inaugural Assessment: A comprehensive appraisal ensues, setting the foundation for crafting a tailored treatment strategy.
  2. Routine Sessions: In most scenarios, patients participate in physiotherapy sessions once or twice a week, replete with exercises and interventions aimed at mitigating flat feet.
  3. Home Exercises: An integral facet involves assigning patients exercises to undertake at home, supplementing the in-clinic regimen.
  4. Progress Monitoring: Periodic reassessments are conducted, measuring progress, and facilitating any necessary adaptations to the treatment plan.


In conclusion, physiotherapy stands as the keystone in the non-surgical management of flat feet. It offers a holistic route to addressing the condition, primarily targeting muscle fortification, joint mobility enhancement, and refinement of foot mechanics. While complete eradication may not be universally attainable, physiotherapy can orchestrate substantial strides in the reduction of pain and the amelioration of overall foot function. If you confront the challenge of flat feet or experience related discomfort, seeking the counsel of a physiotherapist is an instrumental stride toward healthier foot dynamics. Importantly, bear in mind that responses to physiotherapy are individually nuanced, demanding commitment and patience in the pursuit of optimal outcomes.

Physiotherapy’s Role in the Holistic Management of Anxiety: Beyond the Mind


Anxiety, a prevalent mental health concern affecting millions worldwide, often leads individuals to seek therapy and medication. However, in the ever-evolving landscape of mental health care, holistic approaches like physiotherapy have begun to shine as a complementary tool in the management of anxiety. In this article, we delve into the profound ways in which physiotherapy contributes to anxiety management, emphasizing the pivotal role of personalized physiotherapy treatment plans.

Understanding the Multifaceted Nature of Anxiety

Anxiety, marked by excessive worry, fear, and anticipation of future events, is not confined to the mind alone. It manifests physically, generating symptoms like muscle tension, headaches, and digestive disturbances. Physiotherapy’s significance in addressing anxiety stems from its holistic perspective on the mind-body connection.

How Physiotherapy Comes to the Aid

  1. Stress Alleviation:

Physiotherapy introduces a toolbox of relaxation techniques. Deep breathing exercises, progressive muscle relaxation, and mindfulness practices serve as potent stress-busters. These approaches usher relaxation, unravel muscle tension, and calm the nervous system, thereby diminishing the grip of anxiety.

  1. Posture Matters:

Physiotherapists, with their posture expertise, address a significant anxiety amplifier – poor posture. By correcting postural issues through exercises and ergonomic guidance, individuals not only experience physical relief but also boost self-esteem, contributing to effective anxiety management.

  1. Heightened Body Awareness:

Physiotherapy nurtures a profound understanding of one’s body. This heightened awareness equips individuals to recognize physical signs of anxiety in their early stages, empowering them to swiftly apply coping strategies or seek professional help.

  1. Exercise as a Mood Enhancer:

The intrinsic connection between exercise and mood is well-known. Regular physical activity liberates endorphins, the body’s natural mood elevators. Physiotherapists craft exercise programs, customized to individual capacities and preferences, to stimulate endorphin release, offering a robust defense against anxiety.

  1. Relieving Muscle Tension:

Muscle tension, a common ally of anxiety, finds itself as the target of physiotherapy techniques. With tools such as massage, myofascial release, and tailored stretching routines, physiotherapists help in unraveling muscle tightness and discomfort, fostering a state of both physical and mental relaxation.

  1. Managing Pain:

Anxiety often coexists with chronic pain conditions. Physiotherapy’s integrated approach addresses both anxiety and pain concurrently, offering pain relief and instructing individuals in effective pain management strategies, ultimately improving overall quality of life.

The Craft of Personalized Physiotherapy Treatment Plans

Individual experiences with anxiety are exquisitely unique, defying a one-size-fits-all approach. Physiotherapists employ a collaborative process to create personalized treatment plans that cater to specific requirements. These plans typically encompass:

  1. Comprehensive Assessment:

In-depth examination of physical and mental health to pinpoint specific anxiety-related issues and their physical manifestations.

  1. Goal Setting:

Mutual establishment of clear goals, aligning with an individual’s objectives for anxiety management and physical well-being.

  1. Versatile Treatment Techniques:

Utilization of a wide spectrum of physiotherapy techniques, exercises, and interventions tailored to an individual’s specific needs and goals.

  1. Education:

Provision of in-depth education on anxiety, its physical manifestations, and strategies for self-management.

  1. Home-Based Exercises:

Prescription of exercises and relaxation techniques for independent practice at home, strengthening the benefits of physiotherapy beyond therapy sessions.

  1. Ongoing Monitoring and Adjustments:

Routine progress evaluations and necessary adjustments to the treatment plan ensure continued effectiveness and alignment with evolving needs.


The holistic approach to anxiety management embraces physiotherapy, which bridges the divide between mental and physical health. By reducing stress, correcting posture, enhancing body awareness, and incorporating exercise and relaxation techniques, physiotherapy proves instrumental in anxiety management. The linchpin of this success lies in the formulation of personalized treatment plans by physiotherapists, acknowledging the individual’s unique needs and aspirations. If you or someone you know grapples with anxiety, it is prudent to incorporate physiotherapy as an essential component of the holistic care package, working in harmony to promote mental and physical well-being.

Unraveling the Role of Physiotherapy in the Journey of Scoliosis Recovery


Scoliosis is a complex condition characterized by an abnormal curvature of the spine. Often associated with daunting surgical options, many individuals seek non-invasive alternatives. Physiotherapy emerges as a beacon of hope, offering a path to enhanced posture, pain reduction, and an improved quality of life. This blog will delve into the intricate world of scoliosis, its array of treatments, and the pivotal role of physiotherapy in non-surgical recovery.

Decoding Scoliosis

Scoliosis casts a formidable shadow over spine health. Rather than the spine’s typical straight alignment, it veers into an “S” or “C” shape when viewed from the front or back. The causes can range from congenital factors to neuromuscular conditions and mysterious origins (idiopathic). This condition can emerge in childhood or adolescence, demanding early detection and intervention.

Diverse Treatments for Scoliosis

The treatment journey for scoliosis hinges on factors such as age, the degree of curvature, and its underlying cause. Traditionally, surgery was the go-to option when curvature exceeded a certain degree (typically 40-50 degrees). However, modern non-surgical approaches have expanded horizons, with physiotherapy leading the way.

The Physiotherapy Art in Scoliosis Recovery

Physiotherapy presents a holistic gateway to manage scoliosis, aiming to alleviate pain, enhance posture, boost flexibility, and fortify the muscles around the spine. Let’s explore the pivotal roles of physiotherapy in scoliosis treatment:

  1. Postural Renaissance: Physiotherapists dissect an individual’s posture and craft personalized exercise regimens to steer alignment back on track. These routines correct muscle imbalances that sustain the spine, fostering proper posture.
  2. Stretching the Limits: Stretching exercises foster spinal and muscle flexibility, chipping away at the rigidity linked with scoliosis. These targeted stretches ease muscle tightness and discomfort.
  3. Strengthening the Fortress: Physiotherapists engineer strength-building exercises to target specific muscle groups. A robust core and back muscles provide stability, halt curvature progression, and enhance overall functionality.
  4. Pain Management: Physiotherapy employs pain relief techniques such as manual therapy, massage, and the artful use of hot and cold packs. These modalities enable pain management without recourse to surgery or medication.
  5. Breathing Elevation: Breathing exercises amplify lung capacity and cultivate superior breathing patterns. These exercises revitalize lung function, which may be compromised by severe scoliosis due to restricted chest expansion.
  6. Education Is Empowerment: Physiotherapy imparts indispensable knowledge. Patients are equipped with techniques to maintain ideal posture in daily activities, like sitting, standing, and lifting, mitigating scoliosis’s day-to-day impact.
  7. Progress, Not Perfection: Physiotherapists vigilantly track patient progress, making adjustments as needed. This ensures therapy remains effective and attuned to the patient’s evolving needs.


In conclusion, scoliosis recovery need not hinge on surgery. Physiotherapy ushers in a comprehensive, non-surgical route to navigate scoliosis, striving to mend posture, alleviate pain, and heighten overall well-being. It is vital for those with scoliosis to partner with healthcare providers, especially physiotherapists, to craft a tailored treatment plan attuned to their unique needs. While the word “cure” may not always apply, physiotherapy possesses the power to profoundly enhance the quality of life for those journeying with scoliosis.

Maximizing Stroke Patients’ Recovery in Bed: The Vital Role of Physiotherapy


For bedridden stroke patients, the journey to recovery is riddled with numerous physical and functional challenges. The good news is that physiotherapy offers a lifeline, playing a crucial role in helping these patients regain their independence and mobility. In this article, we explore how physiotherapy contributes to the comprehensive recovery of stroke patients confined to their beds.

Addressing Physical and Functional Challenges:

  1. Mobility Improvement:
    • Muscle weakness and stiffness often plague bedridden stroke patients. Physiotherapists implement tailored exercises and techniques to gradually restore limb movement and enhance mobility.
  2. Preventing Contractures:
    • Extended periods of immobility can lead to contractures, which are permanent shortening of muscles and tendons. Physiotherapy focuses on preventing or minimizing contractures through stretching and positioning exercises.
  3. Muscle Strengthening:
    • Weakness, particularly on one side of the body, is a common consequence of stroke. Physiotherapists craft specialized exercise regimens to bolster weakened muscles, thus improving overall strength and functionality.
  4. Balance and Coordination:
    • Stroke patients often grapple with balance and coordination issues. Physiotherapy includes exercises designed to enhance balance and help patients regain control over their movements.
  5. Pain Management:
    • Physiotherapists employ various techniques such as manual therapy and temperature-based therapies to manage pain and discomfort associated with the stroke recovery process.
  6. Functional Independence:
    • The focus of physiotherapy extends to activities of daily living (ADLs) like dressing, bathing, and transferring. Patients are taught techniques and provided with assistive devices to regain independence in these essential tasks.
  7. Cognitive Rehabilitation:
    • While primarily a physical endeavor, physiotherapy may also incorporate cognitive exercises to address any cognitive deficits stemming from the stroke.
  8. Emotional Support:
    • The path to stroke recovery can be emotionally taxing. Physiotherapists are not just physical guides but also emotional pillars, providing support and motivation to keep patients engaged in their rehabilitation journey.
  9. Fall Prevention:
    • Reducing the risk of falls is paramount, given the balance issues faced by stroke patients. Physiotherapists work on strategies to enhance balance and prevent falls, safeguarding patients during their recovery.


Physiotherapy is an indispensable part of the recovery process for bedridden stroke patients. With its multifaceted approach that addresses physical, emotional, and functional aspects, physiotherapy plays a pivotal role in helping patients regain their independence, mobility, and quality of life. This holistic approach ensures that stroke patients confined to their beds can maximize their potential for recovery and reintegration into daily life.

Ease Aches and Pains with Simple Desk Exercises: Enhance Your Office Work Well-Being

Introduction: Office work often takes a toll on our physical and mental health, resulting in postural, muscular, and joint problems. The risks of prolonged sitting are well-documented, with consequences like back pain, poor circulation, and even mental health issues. Good posture is key to preventing these problems, and physiotherapy can play a significant role in helping office workers stay healthy. In this article, we’ll explore easy exercises that office workers can do at their desks to alleviate aches and pains and improve overall well-being.

Understanding Office-Related Problems:

  1. Postural Challenges: Office work often leads to poor posture, including issues like Text Neck, Forward Head Posture, Upper Cross Syndrome, and rounded shoulders. More severe postural problems like scoliosis, lordosis, and swayback can also develop.
  2. Physiotherapy Solutions: Physiotherapy offers a tailored approach to address these posture-related issues by identifying weak muscles and imbalances and then strengthening the muscles or loosening stiff joints accordingly.

Preventative Desk Exercises: To enhance the well-being of office workers and prevent aches and pains, consider the following exercises:

  1. Standing Chest Stretch: Open your chest and relax your shoulders to prevent rounded shoulders.
  2. Thoracic Extension and Rotations: These exercises help combat stiffness and slouching.
  3. Head Side Pulls and Pull-Downs: Relieve stress and tension in the neck, enhancing comfort during work hours.
  4. Shoulder Shrugs: These exercises can alleviate stress and tension in your shoulder muscles.
  5. Upper Back Stretch: Improve circulation in your upper body, countering the effects of prolonged sitting.
  6. Torso Stretch: Enhance your posture by targeting your torso muscles.
  7. Neck Stretches: Relieve tension and reduce the risk of headaches caused by muscle strain.
  8. Inner Thigh Stretches: Relieve tightness and tension in your lower body, which can develop from prolonged sitting.
  9. Wall Press: Strengthen your back muscles and promote a straighter posture.
  10. Practicing Good Posture: Developing and maintaining good posture is essential to prevent a multitude of health issues associated with office work. Regularly remind yourself to sit and stand with proper alignment.

Conclusion: The well-being of office workers is significantly impacted by their daily work routines. Prolonged sitting, poor posture, and musculoskeletal issues are common problems in office settings. While physiotherapy can provide personalized solutions, these simple desk exercises can also make a difference. Incorporating these exercises into your daily routine can help alleviate aches and pains, improve posture, and enhance your overall well-being, ensuring that your time at the office is not detrimental to your health.

Shoulder Instability and the Vital Role of Physiotherapy

Introduction: If you’ve ever experienced the unsettling feeling that your shoulder might pop out of place, you’re not alone. Shoulder instability is a common issue that can significantly impact your daily life. It often leads to pain when lifting your arm and can make everyday tasks a real challenge. In this article, we’ll delve into the two main types of shoulder instability, traumatic and atraumatic, and explore the critical role of physiotherapy in its treatment.

Understanding Traumatic and Atraumatic Instability:

  1. Traumatic Instability: This type is more common in active individuals, especially in sports like football and hockey. It typically results from a sudden injury or dislocation, making the shoulder prone to recurring instability.
  2. Atraumatic Instability: Atraumatic instability, or multidirectional instability (MDI), affects the shoulder in multiple directions due to inherent ligamentous laxity. Individuals with MDI have looser ligaments surrounding the shoulder, causing excessive range of motion, muscle weakness, and episodes of the shoulder “giving way.”

Common Signs of Atraumatic Shoulder Instability:

  • Excessive Range of Motion
  • Weakness in Rotator Cuff and Scapular Stabilizers
  • Poor Dynamic Stabilization
  • Clicking and Popping Sensations
  • Episodes of Shoulder Instability

The Role of Physiotherapy: Physiotherapy plays a pivotal role in the treatment of shoulder instability, offering numerous benefits and comprehensive treatment approaches.

Benefits of Physiotherapy:

  • Muscle Strengthening: Physiotherapy helps strengthen the muscles around the shoulder joint, reducing instability.
  • Improved Flexibility: It enhances flexibility in the shoulder joint, allowing for more comfortable and unrestricted movement.
  • Posture and Body Mechanics: Physiotherapy aims to improve posture and body mechanics to reduce strain on the shoulder joint and prevent further injuries.

Physiotherapy Treatments:

  • Modalities: Techniques such as ultrasound and electrical stimulation help alleviate pain associated with shoulder instability.
  • Manual Therapy: Advanced manual techniques, including muscle release and stretching, are employed to relieve discomfort and improve muscle health.
  • Ergonomic Advice: Physiotherapists may recommend lifestyle changes, such as ergonomic adjustments, to enhance patient outcomes.
  • Dry Needling: This advanced technique reduces muscle tightness and enhances muscle health.
  • Kinesio Taping: Used to strengthen weak muscles and inhibit tight ones, this method aims to restore balance to the shoulder joint and improve stability.

Conclusion: Shoulder instability can be debilitating, affecting everyday tasks and causing discomfort. Whether your instability is traumatic or atraumatic, physiotherapy offers valuable solutions for recovery. By strengthening muscles, increasing flexibility, and optimizing posture and body mechanics, physiotherapy helps patients regain confidence in their shoulder’s stability. If you’re grappling with shoulder instability, consider consulting a physiotherapist who can tailor a treatment plan to your specific needs and get you on the path to a more stable and pain-free shoulder.

Class 4 Laser Therapy

Your body has amazing systems that it can use to heal itself. However, sometimes it needs a little external help to get these systems fired up and working to your benefit. Class 4 laser therapy harnesses these processes using focused light. It stimulates a process called photobiomodulation (PBM).


Mechanism of action of class 4 laser:

  • The therapeutic effect of laser light is based on biostimulation and the acceleration of cellular processes that contribute to pain reduction and faster recovery after injury. The photomechanical wave stimulates nerve endings, which leads to pain relief. Biostimulation of the affected tissue increases oxygen uptake and improves blood circulation.
  • The unique combination of 30 W power and 1064 nm wavelength targets deep-lying tissues, maximises pain relief, and delivers strong thermic therapies within a short time.

Effects of class 4 laser therapy:

  • Reduced pain and swelling
  • Improved range of motion
  • To reduce pain and inflammation in musculoskeletal disorders and injuries and joint pain.
  • Increases tissue regeneration
  • Accelerates soft tissue and bone repair
  • Improve nerve regeneration & function as well as impact your cells to increase cell metabolism, enzymatic responses, collagen production, and promote angiogenesis
  • Improve your musculoskeletal health

What Are The Side Effects Of Laser Therapy?

  • Redness, swelling and itching. Treated skin may be itchy, swollen and red
  • Acne
  • Infection
  • Changes in skin color
  • Scarring
  • Turning of the eyelid

Rehabilitation of Hamstring Injuries

High-speed running, kicking, and sprinting frequently cause athletes to experience hamstring injuries, which primarily affect the muscle group known as the hamstrings.

To ensure successful rehabilitation for these injuries, it is important to adhere to the following general principles:

1. Train Movements and Muscles

The hamstrings, a muscle group consisting of three individual muscles, play different functional roles based on their anatomical positions. During sprinting, the biceps femoris (BF) undergoes the highest strain, the semitendinosus (ST) experiences the greatest lengthening velocities, and the semimembranosus (SM) primarily generates force. Therefore, it is important to target the injured muscle with specific exercises that aim to develop its particular functional role.

2. Prescribe Strength exercises to achieve a specific goal

Eccentric Training

The terminal swing phase of sprinting generates high eccentric forces. Modifying eccentric force deficits is essential as they contribute to the risk of future hamstring injuries. Hence, rehabilitation should prioritize training to develop the capacity for generating high eccentric force.

Get Long and Strong

The shortening of fascicles can predispose the hamstrings to (re-)injury, and eccentric training can help overcome this problem. Previous studies have demonstrated significant improvements in eccentric strength and fascicle lengthening with high-volume eccentric training programs incorporating the Nordic hamstring exercise. However, recent research has shown that similar improvements can be achieved with a low-volume program consisting of 2 sets of 4 repetitions once a week.

Isometric Training

During the swing phase’s conclusion, the hamstrings’ contractile element can remain relatively isometric, as the tendon primarily elongates the muscle-tendon unit. Maintaining a good isometric condition of the muscle reduces mechanical load and facilitates the tendon’s spring-like behavior during the stretch-shortening cycle.

As hamstring injuries are consistently associated with fatigue, and most injuries occur in the final third of sprint training sessions, incorporating strength training under fatigued conditions has shown substantial reductions in injury rates. Isometric training of the hamstrings, such as utilizing the single-leg Roman chair hold, can enhance hamstring muscle endurance and serve as a valuable addition alongside the traditional Nordic hamstring exercises.

After an injury, the body’s response involves reducing myoelectric activity in the muscle as a protective mechanism to unload healing tissues. In some cases, this selective inhibition may persist and requires targeted rehabilitation. Isometric contractions have been shown to elicit higher voluntary muscle activation, making them effective in overcoming selective muscle inhibition. It is advisable to incorporate high-load isometric exercises to improve motor unit recruitment. In injuries where pain and disability are the primary concerns, isometric loading may be a more feasible approach before progressing to eccentric loading of the tissues.

Apply a multivariate model and target contributing factors to injury risk

Poor motor control of the pelvis can increase strain on the hamstrings and contribute to deficits in force production. Therefore, it is advisable to incorporate training for the lumbo-pelvic region, targeting movement in different planes.

Apart from the lumbo-pelvic region, the hip plays a vital role in maintaining optimal hamstring function. Weakness and decreased activation of the gluteus maximus serve as risk factors for hamstring injuries. Insufficient hip flexion exposes the hamstrings to a higher risk of injury, as the body compensates by increasing pelvic rotation during high-speed running, consequently placing greater strain on the hamstring muscles.

Cyclist’s Palsy

Cyclist’s palsy, also known by various names such as handlebar palsy, ulnar tunnel syndrome, ulnar nerve compression, Guyon Canal Syndrome (GCS), bicycler’s neuropathy, or tardy ulnar palsy, is an overuse injury that primarily affects the hands and fingers. It occurs when the nerves in the wrist or the side of the palm near the pinky finger become compressed due to repetitive stress.

Cause of cyclist palsy

  • Cyclist’s palsy can cause both motor and sensory symptoms.
  • The motor symptoms can include weak hand grip and difficulty using fingers for precise tasks.
  • Whereas the common sensory effects include numbness, tingling, and pain.

Although cyclist’s palsy is increasingly common, it is often underreported among cyclists. In fact, a study revealed that 7 out of 10 participants reported experiencing motor or sensory symptoms. Severe nerve injury can lead to paralysis or irreversible loss of sensation in the affected hand.

The pressure exerted on the handlebars during prolonged cycling can irritate the nerves in the palm. The highest pressure occurs where the median and ulnar nerves enter the hand, which corresponds to positions like “tops,” “ramps,” “hoods,” and “drops.” The “drops” position applies the most pressure on the ulnar nerve, while the “hoods” position applies slightly less pressure. The “tops” position places significant pressure on the palm at the base of the ring finger. The “drops” position can also cause excessive wrist extension, increasing pressure on the carpal tunnel. If a cyclist already has nerve compression at the neck or elbow, it can be more easily triggered at the palm, potentially leading to carpal tunnel syndrome or cubital tunnel syndrome.

Signs and Symptoms

  • include numbness, tingling, and sensory changes in the little finger and the ring finger on the side closest to the little finger
  • the palm in that area may also become numb, while there is no numbness on the back of the hand.
  • The symptoms can vary depending on the location of pressure. Sometimes manifesting as numbness or weakness, or a combination of both.
  • When the median nerve is affected, numbness and tingling occur on the palm side of the thumb, index, long, and ring fingers (on the side closest to the middle finger). But there is no numbness on the back of the hand.
  • Prolonged or severe pressure on the nerves can also weaken the associated muscles. Some cyclists may experience pain along with hand numbness.


Limiting cycling is the most effective treatment for cyclist’s palsies. However, there are other measures that can allow cyclists to continue their activity while reducing the risk of exacerbating the condition. These include :

  • Limiting the length or distance of the ride
  • Having enough rest between longer cycling sessions
  • Changing positions of grip on the handlebars
  • Changing to a transverse handlebar
  • Adjusting the seat height
  • Using gloves to reduce or distribute pressure. The pressure can be reduced with foam or gel padding in the palm of the glove.

Top 3 Cyclist Palsy Exercises

In addition to these measures, exercises play a crucial role in long-term recovery and preventing recurrence of cyclist’s palsy. These exercises primarily focus on strengthening the muscles, ligaments, and tendons in the hands. The top three recommended exercises for cyclist’s palsy are as follows:

  1. Finger bending exercise: Begin by stretching your hand and then bend the fingers of the affected hand at a right angle, holding them in that position for approximately 10 seconds. Ensure that your fingers remain straight during the exercise. Repeat this process five times.
  2. Finger squeeze: Take a small object like a coin or a sheet of paper and squeeze it between two fingers, holding the grip for 10 seconds. Repeat this exercise five times for each set of fingers.
  3. Grip strengthening exercise: This exercise targets a weak hand grip. Squeeze a rubber ball with the affected hand and hold for 10 seconds and then release. Repeat 10 times, and that’s one set. Aim for 3 sets of 10 as you gradually build up grip strength.


Low Back Pain Relief

Most types of low back pain are often referred to physical therapy as one of the first-line treatments. Physical therapy for low back pain includes guided therapeutic exercises that strengthen the lower back muscles and condition the spinal tissues and joints.

The short- and long-term goals of physical therapy for back pain typically include the following:

  • Decrease painful symptoms in the lower back and/or leg
  • Improve low back function to tolerate daily activities as independently as possible
  • Increase the spine’s flexibility and improve its range of motion
  • Formulate a maintenance program to prevent the recurrence of back problems

The exercises are intended to provide flexibility and strength training to the entire kinetic chain—groups of body segments, joints, and muscles that work together to perform bodily movements.

Physical therapy helps restore the patient’s ability to perform daily activities with little-to-no discomfort. Large-scale studies have shown that physical therapy can provide up to 60% improvement in lower back pain and other symptoms.

Four Categories of Therapeutic Exercises for Back Pain

Therapeutic exercises are typically performed or learned under the guidance of a physical therapist and use a combination of the approaches described below.

  1. Core-Strengthening Exercises

In simple terms, the body’s core can be described as the area surrounded by the stomach muscles in front, the spinal and buttock muscles at the back, the bottom of the lungs or the diaphragm on top, and the muscles of the pelvis and hip at the bottom.  A weak core distributes weight unequally throughout the spine and into the legs, causing back pain or worsening existing back pain. Core-strengthening exercises help build strength and endurance in the core muscles, significantly reducing pain and improving functionality in the lower back.

Easy-to-perform core-strengthening exercises to relieve back pain include the pelvic tilt, cat-cow pose, bird dog, high and low planks, crunches, and exercises performed using a Swiss Ball.

  1. Lumbar Stabilizing Exercises

A strong spine needs strong hips and legs to support the lower body, and to walk, bend, and twist effortlessly. Inefficiency of the muscles in the hips and legs has been proven to cause spinal instability and pain. Stretching exercises can activate and strengthen these muscles, such as the iliopsoas and hamstrings; improve coordination between the hip and spine; and aid in the transfer of forces across the lower back, pelvis, and legs.

Hip and leg exercises for beginners with lower back pain typically include hamstring stretches, squats, downward dog, planks with leg lifts, and lunges.

  1. Aerobic exercises

Aerobic or cardiovascular exercise not only helps maintain a healthy heart but also heals the spinal muscles. Cardiovascular exercise involves synchronized movement in the body, which increases the heart rate, thereby improving circulation, oxygen content within the cells, and energy production in the tissues. Through these mechanisms, the painful spinal muscles respond by becoming less stiff and more mobile.

Simple aerobic exercises for back pain include brisk walking, a stationary bike, and an elliptical trainer. Low-impact aerobic conditioning can be achieved through aquatic exercise. The buoyancy of water supports the body’s weight, reducing stress on the spine and allowing for a greater range of motion.

  1. Postural Training

Supported posture minimizes strain on the body by maintaining a balance of the muscles and bones.  Unsupported posture can result from habit, painful symptoms, or ergonomics at work or home. Specifically in the spine, using incorrect posture can limit the movement of the tendons and muscles, making regular day-to-day movements difficult and painful.  Posture correction exercises aim to stretch and strengthen the back and abdominal muscles and the kinetic chain, which help stabilize the spine.

Common posture correction exercises include calf stretching, seated squats, pelvic tilts, and abdominal strengthening exercises.

Physical therapy is a multi-component program that includes education, training, strength, flexibility, and endurance. A physical therapist plays a key role in designing a program suitable to the needs and limitations of the patient. A therapist’s goal is to teach the proper exercise technique, so the patient can perform the exercise on their own.

Duration of a Physical Therapy Program for Low Back Pain

The total length of an exercise program depends on the severity and duration of the low back symptoms.

  • For chronic low back pain, physical therapy typically starts with an 8-week program performed under the guidance of a physical therapist.
  • A longer-term maintenance or rehabilitation therapy is prescribed after the guided phase, which can be done at home.

The duration of the guided program may increase or decrease based on the outcome of the treatment.

Physical therapy may be combined with other nonsurgical treatments for the lower back to improve the overall pain outcome. Hands-on alternative treatments, such as massage therapy, manual therapy, and accupuncture may be beneficial when performed in combination with a physical therapy regimen.