CORE Physio Trichy

08/08/2026

📚Research says:
Rotator cuff-related shoulder pain (RCRSP) is one of the most common musculoskeletal complaints, encompassing a spectrum of conditions historically diagnosed as tendinitis, bursitis, or impingement syndrome. Modern clinical consensus points to Rotator cuff weakness as a primary mechanical and physiological driver behind this widespread issue.

Causes for Rotator cuff weakness :
📚Disuse and Sedentary Habits: Prolonged desk work, Our general daily routine,poor posture and inactivity can lead to muscular imbalances and disuse atrophy
📚Scapular dyskinesia
📚Previous shoulder pain/ injuries
📚Age related degeneration

How to avoid:
📚Scapular stability exercises
📚Rotator cuff exercises
📚Stretches and Mobility routines
📚Avoid sedentary lifestyle
📚Encourage gentle shoulder activities in daily routine

Contact Us
CORE Physio&Sports Rehab Center
📞9751616910

trichy

01/08/2026

Overtraining Syndrome -
It occurs when an individual engages in excessive training without allowing adequate time for physical and mental recovery. While it can affect anyone, female athletes and fitness enthusiasts face unique physiological vulnerabilities due to the intricate interplay between exercise stress, energy balance, and the female endocrine system.

Effects:
📚Reduces Estrogen and Progesterone hormones
📚Increases Cortisol level
📚Irregular menstrual cycle
📚Fatigue
📚Poor Muscle recovery
📚Reduces Collagen synthesis
📚Reduces Bone density

Prevention:
👍Proper work load Management with adequate rest
👍Add Breathing exercises and Meditation
👍Adequate Nutrition
👍Adequate sleep
👍Fix Long term goal🚨

19/07/2026

📚Cool-down stretches after weight training won’t affect your muscle growth and strength gain. In fact, it supports this process by several ways
1. It reduces muscle tightness / shortness and prevents injuries
2. It improves blood supply and removes muscle’s metabolic end products through which it helps muscle recovery/ healing
3. It improves joint range of motion
4. It prepares the muscles for next day workout
But always do Gentle Static stretches in cool-down

11/07/2026

Rib Flare- one of the sign in Chronic Pelvic floor dysfunction 🚨
📚To resolve chronic pelvic floor dysfunction, you must restore rib mobility and bring the rib cage back down along with Core and Pelvic floor muscles exercises

05/07/2026

Dynamic knee valgus—often colloquially referred to as “knock-knees” or “knee caving”—is a common biomechanical movement pattern where the knee collapses inward toward the body’s midline during weight-bearing activities. This is very common in Females due to wider pelvis( increased knee angle).

Unlike a structural deformity that is present at rest, dynamic valgus only occurs during movement. It is most frequently observed during high-load or high-impact tasks like squatting, lunging, landing from a jump and walk down the stairs

Common root causes:
📚Hip muscle weakness
📚Poor pelvic stability
📚Stiff ankle
📚Foot over pronation
📚Poor Neuromuscular control

Injury Risks:
ACL tear
MCL tear
Anterior knee pain

Correction:
📚Strengthening of Hip and Core muscles
📚Inhibition of groin muscles
📚Ankle mobility
📚Foot stability
📚Neuromuscular exercises for movement control

27/06/2026

📚Pes anserine bursitis is an inflammation of the small, fluid-filled sac (bursa) located on the inner side of the knee, just below the joint line
📚Symptoms-Localized Pain, Night Ache and Minor Swelling
📚Causes- Overuse and Altered Biomechanics(eg-knock knees, pronated foot), Sudden increase of activities, Osteoarthritis
📚Treatment- Icing, Ultrasound or Laser to reduce inflammation and Corrective Exercises to faulty Biomechanics

Contact Us-9751616910

07/06/2026

Healing is a Process, Not a Quick Fix!!.

When dealing with chronic pain, it is completely natural to want immediate relief. However,PHYSIOTHERAPY is NOT a MAGIC wand that can undo months or years of tissue strain, inflammation, or altered movement patterns in a single session.
True healing takes time. Physiotherapy is a collaborative process built on three essential pillars:

📚It is a Process, Not an Event: Your first few sessions are about assessment, reducing acute discomfort, and retraining muscles. Long-term pain relief is a gradual journey of rebuilding strength, mobility, and tissue resilience.

📚Lifestyle Modification is Key: Pain rarely exists in a vacuum. To fully heal and prevent future flare-ups, adjusting daily habits is vital.

📚Active Cooperation is Compulsory: Recovery doesn’t just happen on the treatment table. A therapist guides you, but your active participation—especially consistency with your prescribed home exercise program—is what drives permanent change.

16/05/2026

📚Ankle sprains are one of the most common musculoskeletal injuries, but they are also among the most frequently mistreated. Because people can often “walk it off” after a few days, the first episode of an ankle sprain is rarely given the attention it deserves.
Treating a first-time ankle sprain with proper, active rehabilitation—rather than just resting and waiting for the pain to stop—is the single most important factor in determining the long-term health of that joint.
Here is why rehabilitation on the very first episode is so critical
👉Preventing Chronic Ankle Instability (CAI)
👉Restoring Proprioception and Neuromuscular Control
👉Mitigating the Risk of Early-Onset Osteoarthritis
👉Breaking the Scar Tissue Cycle

10/05/2026

Don’t ignore.. stop leaks by train the full team
Pelvic floor muscles 👉I am the gate keeper of bladder and bowel control. Here Brain is our CEO. If you hold the urine for five more minutes, I will try to tight to prevent the leak of urine but if you ignore me for long.. I will get tired and weak ....Here I never even listen the brain words because of the wifi is glichy between me and the brain ...So I can’t hold the shut door anymore....
Train the brain and train me to connect the wifi again with brain to control the leakage of urine

02/05/2026