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Aleks Physio
Канада
Добавлен 22 окт 2020
Welcome to the channel! I'm Aleks, a Physical Therapist from Vancouver, British Columbia, Canada. On this channel, you’ll learn about exercise prescription, pain sciences education, common musculoskeletal conditions, review on common myths in the rehabilitation/fitness community and fitness-related content. My mission is to use evidence based research and information to educate members of the public, as well as other health care professionals on the life of a physical therapist, what we do and how we can use our education and experience to reach a global community!
DISCLAIMER: The videos on this channel is not medical advice and is intended for general education and demonstration purposes only. They may not be appropriate for your specific situation. Thus, get approval from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop. Perform movements at your own risk.
Educate. Exercise. Empower.
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DISCLAIMER: The videos on this channel is not medical advice and is intended for general education and demonstration purposes only. They may not be appropriate for your specific situation. Thus, get approval from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop. Perform movements at your own risk.
Educate. Exercise. Empower.
Thanks for subscribing!
Do You Really Need a Collar After Neck Surgery?
Collar or No Collar After Neck Surgery
Cervical spine surgery is generally performed if an individual is struggling with radiculopathy (pain and/or weakness in the arm) or myelopathy (symptomatic spinal cord compression). In addition, surgery can be performed for red flag findings (tumour, infection, cord injury, fracture, etc).
There are different types of surgery. We can break it down in terms of first the approach, either from the front or the back (anterior or posterior) and then it can be a simple discectomy/laminectomy/decompression or a discectomy and fusion in which the disc is removed, filled in with a space, and plates and screws are placed to allow fusion occur at those segments...
Cervical spine surgery is generally performed if an individual is struggling with radiculopathy (pain and/or weakness in the arm) or myelopathy (symptomatic spinal cord compression). In addition, surgery can be performed for red flag findings (tumour, infection, cord injury, fracture, etc).
There are different types of surgery. We can break it down in terms of first the approach, either from the front or the back (anterior or posterior) and then it can be a simple discectomy/laminectomy/decompression or a discectomy and fusion in which the disc is removed, filled in with a space, and plates and screws are placed to allow fusion occur at those segments...
Просмотров: 48
Видео
Quick Spine Anatomy Overview
Просмотров 17День назад
Understanding Spine Anatomy and Its Impact on Health The spine is a structure made up of 26 vertebrae (bones of the back) divided into 3 regions (cervical, thoracic and lumbar). Between each bone are intervertebral discs which primarily act as shock absorbers. Your spinal cord runs down the middle of your spine (central canal) as an extension of your brain stem and terminates around L1. From he...
3 Most Commonly Prescribed Exercises
Просмотров 1514 дней назад
🚨3 Most Commonly Prescribed PT Exercises🚨 ❓Agree or disagree ? 💡While these exercises may seem quite simple and some will talk down on these exercises, There is a role for them in the early stages to establish a foundation and determine tolerance for the individual (For some, these may be quite challenging). ✅They can target various different pathologies and injuries in some way. ❌The issue wit...
5 Exercises Using a Kettlebell
Просмотров 4121 день назад
5 Exercises Using a Kettlebell Hi all, in this video I go over 5 exercises that can be performed using a kettlebell. There is a mixture of upper and lower body exercises. Combined these exercises can form a quick circuit that can be done and targets all major muscle groups. I like the kettlebell as a way to vary up my workouts and can be used for rehab as well. The asymmetrical load distributio...
5 Hamstring Injury Rehab Exercises
Просмотров 30Месяц назад
HAMSTRING MUSCLE STRAIN REHAB ⁉️Have you ever pulled your hamstring? And it hasn’t felt the same since ⁉️ 📚Hamstrings consist of 3 muscles (biceps femurs, semitendiosus and semimembranosus). They all originate on your ischial tuberosity (sit bone) and attach below your knee. The hamstrings are responsible for flexing your knee and extending your hip. Hamstring strains are caused by a rapid exte...
Understanding Your Chronic Pain
Просмотров 23Месяц назад
Chronic Pain Sciences 101 🚨 Hi all, In this video, I go over different concepts and analogies to help you understand pain better. Pain is a complex sensory subjective experience associated with actual or potential tissue damage. It is individualized to each person and can vary immensely. Although pain can be black and white (break your arm after a fall). With chronic pain, it becomes more gray....
5 Exercises for Osteoporosis
Просмотров 26Месяц назад
Osteoporosis Definition Osteoporosis is a bone disease characterized by decreased bone mineral density and increased fragility, making bones more susceptible to fractures. It is often called a "silent disease" because it can progress without symptoms until a fracture occurs, commonly in the hip, spine, or wrist. Risk Factors 1. Age: Bone density naturally decreases with age. 2. Gender:Women, es...
5 Exercises for Thoracic Outlet Syndrome
Просмотров 40Месяц назад
Thoracic Outlet Syndrome Thoracic Outlet Syndrome (TOS) is a condition caused by the compression of nerves, blood vessels, or both as they pass through the thoracic outlet-a space between the collarbone and the first rib. This syndrome can lead to a range of symptoms and affect the arm, shoulder, and hand, significantly impacting quality of life. Types of Thoracic Outlet Syndrome 1. Neurogenic ...
5 Exercises for Jumper’s Knee (Patellar Tendinopathy)
Просмотров 402 месяца назад
🚨Patellar Tendinopathy 🚨 Pain under your kneecap ⁉️ 🚨It may be something called Jumpers Knee. 🤓Jumper’s Knee is a condition characterized by injury to your patellar tendon. This is a structure that connects from your quadriceps (through your kneecap), to your tibia (tibia tubercle/bump on the top of your shin bone). 📚It is caused by overuse of your knee muscles, specifically, with jumping or st...
5 Exercises for Tibialis Posterior Tendinopathy
Просмотров 1362 месяца назад
🚨 Tibialis Posterior Tendinopathy Rehab 🚨 Definition 📚 Tibialis posterior tendinopathy is a common condition characterized by pain and dysfunction in the tibialis posterior tendon, which plays a key role in maintaining the medial arch of the foot (MLA) and supporting ankle stability. This condition is often seen in individuals with overuse injuries, particularly those involved in repetitive act...
How To Do Reverse Nordic Curls For Quad Strength
Просмотров 942 месяца назад
Reverse Nordic Curls: A Comprehensive Guide Description and Execution: Reverse Nordic Curls are an advanced bodyweight exercise primarily targeting the quadriceps. To perform this exercise: 1. Starting Position: Kneel on a padded surface or mat. Ensure your knees are shoulder-width apart, and your feet are securely anchored (use a partner or an immovable object for stability). 2. Body Alignment...
Sleep Position Tips For Low Back Pain
Просмотров 473 месяца назад
Hi everyone, In this video I go over maximizing your sleep position if you’re a side sleeper, back sleeper or stomach sleeper using a pillow. The emphasis is on finding positions that keep your back in a relatively neutral position to help improve comfort and hopefully improve sleep. 1. Back Sleeper - Position pillow under knees to keep your knees and hips slightly flexed (bent), to tilt your p...
My Top Groin Pull Rehab Exercise: Copenhagen Plank
Просмотров 363 месяца назад
My Top Groin Pull Rehab Exercise: Copenhagen Plank
Rib Fractures: Why You SHOULDN’T Tape
Просмотров 914 месяца назад
Rib Fractures: Why You SHOULDN’T Tape
Rib Fracture Tips: 5 DOs and DONTs for Recovery
Просмотров 3,4 тыс.5 месяцев назад
Rib Fracture Tips: 5 DOs and DONTs for Recovery
3 Exercises To Improve Thoracic Spine Mobility
Просмотров 515 месяцев назад
3 Exercises To Improve Thoracic Spine Mobility
Strengthen Hip Flexors with these 3 Exercises
Просмотров 575 месяцев назад
Strengthen Hip Flexors with these 3 Exercises
Top 5 GLUTE Max Activation Exercises (Science-Based)
Просмотров 1366 месяцев назад
Top 5 GLUTE Max Activation Exercises (Science-Based)
I Can Move My Kneecap: Is This Normal? | Aleks Physio
Просмотров 1,2 тыс.6 месяцев назад
I Can Move My Kneecap: Is This Normal? | Aleks Physio
When Is Mid-Back Pain Serious? 5 Questions To Ask | Aleks Physio
Просмотров 297 месяцев назад
When Is Mid-Back Pain Serious? 5 Questions To Ask | Aleks Physio
Rib Fractures: How To Maximize Sleep | Aleks Physio
Просмотров 3 тыс.7 месяцев назад
Rib Fractures: How To Maximize Sleep | Aleks Physio
4 Low Back Pain Types | Aleks Physio
Просмотров 407 месяцев назад
4 Low Back Pain Types | Aleks Physio
3 Treatments for Back Pain | Aleks Physio
Просмотров 598 месяцев назад
3 Treatments for Back Pain | Aleks Physio
Is it a Sports or True Hernia? 3 Tests | Aleks Physio
Просмотров 818 месяцев назад
Is it a Sports or True Hernia? 3 Tests | Aleks Physio
Can i contininue using corsert belt after 8 weeks of spine sugery
Yeah I dislocated it
Thank goodness . I fell and was convinced my kneecaps had become attached
Brics 2024 pe b banaiye
Nice video
Ah big words from guy on internet days im ok 👍
I've watched a lot of exercise videos on RUclips, and you really stand out with your simplicity, direct to the point and addressing all the core questions I had!!! First time I felt confident about healing my sports hernia with active exercises instead of being passive, which is what most material online seems to point towards! So, thank you so much for your kind help !!!
I really appreciate your kind words. Thank you for sharing! And glad you found value 💪 Cheers, Aleks
@@aleks_physio Thanks for replying! I think I got my sports hernia by overtraining in my primary sport - badminton. I got lazy and wasn't consistent with my Copenhagen planks and knew it would eventually catch up to me. So now am back on the grind with the regressions you mentioned and slowly progressing...I have somewhat mild symptoms that are exacerbated after a hard training session, and the only real time I have moderate pain is when I try to sit up after lying on the bed - that's what originally signaled to me that it's likely a sports hernia. Pain seems to be improving, I've had it for about 2 months now, so hopefully I'm on the right track! Sorry for the long comment! What sets/reps and how frequently in a week would you recommend I aim for?
Hey everyone, can someone please quickly tell me if i have just a bruise or a break cuz when i breathe in normally or deeply, no pain but when i cough or sneeze minor pain. BUTTT when i do pushups or pullups the pain is unbearable and i have a race coming up this month Edit 2: when i exercise and warm up, the pain goes away and comes back with pullups/or any type of pulling from upwards
Please see your GP if you are having some of these symptoms. It is reassuring that you don't have pain with deep breathing and mild with coughing/sneezing. However, remember, all of these posts are education only and not medical advice. Good luck in your recovery and in your race if you are able to perform. Cheers, Aleks
I broke 3 ribs , 7-9, and im very worried about moving that side as i don't want to be one of the people who ends up with non-union, months later. Im reluctant to do your last 2 exercises for that reason. Your thoughts?
Please seek the advice of your GP. Remember this isn’t medical advice, just education. If you’ve not only broken 1 rib, let alone 3, then this is the best route. Keep me posted on your progress. Hoping for a speedy and healthy recovery Joy. -Aleks
Just fractured a rib last week. Very helpful video.
Thank you for your kind words. Hang in there and hoping for a speedy recovery! You got this 💪
i only noticed it today i was just curios seems to be healthy even though i had a few dislocations on that knee my lefthand side of my body always had dislocations more though
If you have had dislocations, and it affects your day to day or sporting and pain associated, best to see a Physio to work on improving the strength and stability of the muscles around your knee (hip, quad and glutes etc). Cheers, Aleks
I put all my weight on my right rib as I was leaning over a car seat and I heard a “snap” Not much pain when breathing or moving but very painful when lying on my back or when I sit, leaning heavily on my back. I want to avoid going to the Dr. Are there home remedies?
It would be difficult to know without doing a full exam. Most rib fractures don’t require surgical intervention anyways and heal with time. However a fracture vs sprain/strain will have different healing times. Be vary if any other concerning symptoms like shortness of breath, fatigue, excruciating pain, exquisite tenderness, nausea/vomiting, etc. Otherwise, follow up with GP if concerned. Remember these videos are education based only not medical advice. Wishing a quick recovery to you! -Aleks
Will a hot tub help? Or any kind of heat/cold therapy?
It won’t expedite healing but may help from a pain management perspective. Generally cold can help in the early days (watching out for freeze burns and not applying directly to skin), whereas heat can help later to help if there is stiffness and promoting blood flow. Follow up with GP. -Aleks
Good video but please use a mic. Your sound is very slow
There is a literally a mic attached to my shirt.
Helpful
Appreciate the kind words. -Aleks
Sir is it normal that i can move around my kneecap but not swelling im 13 yrs old pls reply me
In the absence of pain, an injury or another pre existing condition, then yes it is normal when your knee cap is in a relaxed position. If you have had a history of your kneecap dislocating or fall with pain, please see a Physio or your health care provider. -Aleks
@@aleks_physio i had injury before in my legs because the bone in my legs broke is it related to my kneecap moving around?
See Physio.
Had pneumonia a few weeks ago then hurt a rib coughing from it. Very slow improvement. Havent had imaging done 4 it.
Hang in there. Generally recovery can be up and down but should be a trend towards improvement. Most times imaging not necessary other than to confirm diagnosis or if there are other symptoms that accompany. Hoping for speedy recovery. Cheers, Aleks
I had a T12 spinal fusion over 2 months ago I have put on weight I used to be a weight lifter
Hang in there. Follow up with your surgeon as needed. Generally, a walking program is advisable as pain becomes better controlled in order to help with mobility, function and weight management. See a Physio. -Aleks
@@aleks_physio thank you for your advice I haven't had my appointment to see my surgeon yet
@@aleks_physio I do have pain I try and walk as I can until my body tells to stop
Keep me posted on the outcome.
@@aleks_physio ok thank you will do
Looking through these comments is amazing. You responded and helped so many people. Your a ⭐! Greatly appreciated the info.
Thank you for your kind words! Glad you found value in my posts. This comment made my day 🙂 -Aleks
Bro,,, I was thinking I was gonna before I found u..🥲🥲🥲🥲🥲
Thinking you were going to what?
What should I do to fix bad lower back pain the day after when I have a neutral back and and keep my chest up
Hard to know without knowing the full story behind the back pain. Best thing is to see a physiotherapist with a strength and conditioning or personal training background! -Aleks
@@aleks_physio okay because I lift with a sports team every morning before school and my coach says I have good form
And my back only hurts when I have finished deadlifting
Hi Luke, Again hard to know without seeing you deadlift and knowing the entire story. See a Physio and keep name posted. There could be different reasons for why this is the case. -Aleks
I would pay all I have in my life
You don’t realize how much it can affect your quality of life until it happens. Hang in there. -Aleks
Add more breathing exercises...Thank you!!
Happy to help! All the best in your recovery! -Aleks
Should you wrap a towel or tensor bandage around the area?
I wouldn’t recommend it. Although it may make sense theoretically and could help from a pain control perspective, you’re limiting the ability of the lungs to fully expand and increasing risk of pulmonary complications like pneumonia. -Aleks
Recent pneumonia caused my cracked rib. Coughing is a catastrophic event, but i can see this can help once healing has commenced.
Hang in there. Follow up as needed with your GP. -Aleks
I had my neck and back surgery in 2015. They never had me wear a collar. They never gave me neck exercises. I am sure these will help with my neck problems now. I had the surgery due to I had OPLL to put it shorty. I am half Japanese. I came out of the surgery unable to left my left arm. Came to find out I had C5 Palsy affecting my left side. So I work daily to strengthen my neck and left side though I am not sure what exercises is best. Just strengthening and getting the movement back. Being able to left my head up.
How has the recovery been going thus far? Collar or no collar will depend on the surgeon. Unfortunate they didn’t give you any exercises to work on. C5 palsy in the context of positioning of your neck/arm during surgery? Unfortunate to hear. Hang in there. Yes OPLL tends to be more common in individuals of Asian descent. See a Physio for more guidance. Cheers, Aleks
If I’ve fractured a rib and it’s not 100% aligned, could it heal without needing surgery? Or do they normally have to be fully aligned to heal properly?
It can heal it just might not heal in the appropriate alignment called a non-union or a malunion where it just stops healing. This doesn’t necessarily mean you need surgery. Just depends on different factors. Chat with your GP and follow up X-ray as needed. Not medical advice. -Aleks
If I’ve fractured a rib and it’s not 100% aligned, could it heal without needing surgery? Or do they normally have to be fully aligned to heal properly?
See previous comment
If I’ve fractured a rib and it’s not 100% aligned, could it heal without needing surgery? Or do they normally have to be fully aligned to heal properly?
See previous comment
Hi, Okay to do these exercises just after 6 weeks of ACDF C5/6 please? No any pain whatsoever, pre or post, but poor gait and imbalance pre and post. :(
We generally tell individuals to perform these exercises a few days after surgery. However, each surgeon might have different protocols or views regarding how soon to start them. Chat with them. Generally we also tell people to use pain as a guide and some exercises will be more provocative than others. Not medical advice. Follow up with surgeon. -Aleks
Sir, Why are you whispering?
Hello, I didn’t notice. Wasn’t my intention! Thanks for tuning in. -Aleks
One doubt supportive belt during sleep i want use or not
Sorry I don’t understand your question. Can you explain. Are you asking if you should be wearing a supportive belt when you sleep?
@@aleks_physio ys During sleep its need or not
There isn’t any research that I’m familiar with that shows it will stimulate healing both during sleep and during daytime.
bro i cant open-close it easily
If it’s a jammed finger and early on it will take some time to recover. See a PT. -Aleks
bro! i jumped of a swing last week from about 5-7 feet and i thought that i broke my knee!
How you doing now?
mine doest move at all when bent or straight is that okay??
Yes as long as there is no pain
Great video! How do you differentiate a hip flexor strain vs sports hernia?
Great question. Strength testing the hip flexors vs abdominals can differentiate. For example, a resisted sit up test would normally elicit pain associated with a sports hernia. And resisted hip flexion testing (with a Physio assessing), can show hip flexor strain. Some overlap as well. Imaging can help differentiate too. See a PT. Not medical advice. -Aleks
4:02
Hi, what's up?
Thank you. After scrambling on my back in agony like a squirming cockroach, I had to summon my hubby to haul me out of bed. Since then, I’ve been sleeping propped up on a wrought iron day bed. I’m able to use the iron framework as grab bars, which really helps. Cushions are a must! Once again, thank you for your tips. Rib pain is far worse than childbirth.😮😊😅
Oh damn. Hang in there! Wishing a speedy recovery and thanks for sharing your story. Cheers, Aleks
# 2 Broken Ribs: my TMJ has also flared up since I broke my ribs, and I don’t have any teeth I have Dentures so I don’t understand this one??? And it’s also very painful 🥲🥲
There are nerves around your gun region that can become sensitive tool pain. Not sure what the reasoning would be in that case. Please see your GP as needed. Hoping for a speedy recovery. -Aleks
I have 3 broken Ribs this is my 5 th week and now I have an extra rib that is displayed along with 2 of my broken ones, the pain in unbearable, I also ended up with a knot between my shoulder blade too, and a knot on my right pointer finger, all of this is on my right side, I’ve also had spasms in my back that have been very painful, like I’m being stabbed, I’m doing everything I’m supposed to be doing, it took my Dr. 4tries on pain meds, nothing helped( nothing) for the 1st 3 weeks I was up 24/7 due to the pain, why isn’t there an easier way to heal? This is the worse pain of my entire life🥲🥲
hi I never thought I'd say this but could you speak up? and no I am not deaf, your are the only one I cannot hear properly with the the sound turned up.
Thank you for the feedback. -Aleks
Can you explain to me why after 3 months my fractured rib still hurts? The first time I visited the ER they said it was fractured, the second time was a month after the incident and they said it looks a lot better than it did before. However, it’s been since June since the incident & I still feel pain & discomfort off & on especially when I twist my body to turn or pick up something. Why? I can deeply breathe without issues, I can laugh & cough with no pain, so what’s going on?? I remember when I fractured it, I felt it pop.. yet when I went to my radiology Dr, he said it was a bruised rib and that there was no fracture or displacement. How come the 2 times I went to the ER they say it’s fractured yet my radiology Dr says it’s bruised? Makes no sense to me. Anyway, I want to know why the pain is still around? Is it going to be like that for the rest of my life? Is it normal with a rib fracture to last 3+ months? I tried looking for all the signs but it says if I have short breathes, pain when coughing or laughing, then I should go back to the ER… but I’m not experiencing any of that. What I am experiencing is tenderness, discomfort, rib aches… I have no idea what is going on. No one, and I mean no one won’t help me. I’m beginning to think it’s a delayed malunion.
Hello, thanks for your question. A great question. Sometimes pain can linger long after physiological healing has occurred. Depending on the extent of injury and other factors, sometimes there doesn't necessarily have to still be physical damage for pain to persist. Pain is a subjective experience that is person to person specific and can be exacerbated as a result of emotions, beliefs, thoughts, past experiences, etc. So physiological healing doesn't necessarily need to mean no more pain. However, there could also be a physiological reason, such as nonunion or malunion. Of course, it would be difficult for me to know. A CT scan might be able to give you more information versus an X-ray if there is some inconsistency. And yes it can be normal for pain to persist after 3 months. You could have also injured some muscle/tendons/ligaments/cartilage which generally have a poorer blood supply and healing and can heal via scar tissue, so there could be some residual aches/pains. Continue to follow up as needed. Hope this helps. -Aleks
Thank you. One of the very challenging phase of my life right now. I had spine fusion. This vedio is a great help.
Thank you for your kind words. Hoping your recovery progresses along without complication. Cheers, Aleks
This is not practical when you’re trying to complete a long hike
Great point. I know because I experienced it myself the other day. However, modifying loads and positioning sporadically depending on the pain of course, can generally impact and influence on the load of the knee.You're not going to walk like this the entire descent, however, it can still be somewhat useful! And leading with your sore leg down first on a descent should help with your knee pain generally based on the biomechanics principles (more load being on your good leg as you bring the sore one down). Please see your physio if you do have persistent pain with long walks/hikes or running to work on your rehab. Cheers, Aleks
A week ago i fell hard on concrete while doing my 5 mile run. Hit my right arm pretty hard and knee. A bunch of road rash too. When i got home my upper right side started hurting and i heard like a crackle when i lifted my arm. Since then i have had horrible pain in my upper right side rib especially when i lay down or twist. Could it be a bruised or fractured rib?
The impact and the surface may be sufficient for it to be either one between a bruised or fractured. Depends on bone quality, overall health, previous injuries to the region, pain, time since it happened, if its getting better same or worse. Best thing would be to see your GP and look to see if there is a role for imaging (CT or X-ray). Keep me posted. -Aleks
Don't jump into the mosh pit, kids. It'll set your weightlifting back for a few months.
Hoping for speedy recovery. -Aleks
I just found out on pet scan I had 5 rib fractures. I have ongoing pain even after I guess I healed.
You can still have pain even after physiological healing has taken place. Lots of factors play a role in why we can still develop persistent pain. Hang in there! Follow up with your GP as needed. -Aleks
Hey both my knee cap move or relocat on its own, its happens more often however i have never had any injuries before..
Is there any pain associated? May be a good idea to see your general provider to perform a more thorough assessment on if there is anything going on, such as a hypermobility issue. Keep me posted. -Aleks
I have it to but i got no pain included i got it from birth as for my knowlage and had no problems@@aleks_physio
My uncle gave me a bear hugg but he squeezed my bottom rib with a lot of force i been hurt for about 2 weeks now
Hi Roberto, please seek the appropriate medical attention if you believe you have fractured your ribs. Keep me posted. Cheers, Aleks
Aleks you are the man. Thank you brother! I had come to this assessment but your reiteration and suggestions for breathing techniques were Awesome! Just a contusion
Thank you for your kind words! Glad to hear you are doing ok. Keep me posted on the progress. Cheers, Aleks