Physiotherapy Blog
Clinically-grounded guides, tips and insights from expert physiotherapist Esra Kama
Latest Posts
10 Essential Stretches You Can Do at Home
Ten stretches with the right duration, frequency and the exact place you should feel each one. Sets for desk workers, runners and people on their feet all day.
Physiotherapy for Migraine and Tension-Type Headache
Not every headache is the same. Neck-driven headache responds well to physiotherapy. How to tell three headache types apart, and what treatment each needs.
Living with Fibromyalgia: A Physiotherapy Guide
In fibromyalgia the pain is real, and the absence of tissue damage does not change that. Graded exercise, pacing, sleep and a flare plan that shortens bad spells.
Fall Prevention and Balance Exercises for Older Adults
One in three people over 65 falls each year. How to test your own risk at home, the exercise programme with the strongest evidence, and a home safety checklist.
Children's Posture Problems and Physiotherapy
Flat feet, knock knees, a rounded back — which of these are normal stages of growth and which need assessment? A practical checklist for parents.
Heel Spur and Plantar Fasciitis: Physiotherapy Treatment
Sharp heel pain on the first steps of the morning is the signature of plantar fasciitis. The heel spur is not actually the cause. The stretching and loading protocol that works.
Rehabilitation After ACL and Meniscus Surgery
Return to sport is decided by tests, not by the calendar. Phase-by-phase rehabilitation, the critical difference between meniscal repair and resection, and return criteria.
Postpartum Recovery and Pelvic Floor Rehabilitation
How to check for diastasis recti, why leaking should not be accepted as normal, and when you can return to running. A week-by-week plan for getting back.
Physiotherapy and Pain Management During Pregnancy
Back and pelvic pain in pregnancy is common but not something to simply endure. Safe exercise by trimester, pelvic girdle pain, and sleeping positions that help.
Neck and Back Pain: A Guide for Office Workers
Desk pain is caused by staying still, not by bad posture. Workstation set-up, a five-minute break routine and a weekly exercise plan that actually changes things.
Your First Physiotherapy Session: What to Expect
How long it takes, what to wear, what to bring and what actually happens — everything worth knowing before your first appointment.
Tennis Elbow (Lateral Epicondylitis): Physiotherapy Treatment
Most people with tennis elbow have never played tennis. What actually causes the pain on the outside of the elbow, the eccentric loading protocol that works, and where bracing fits.
Frozen Shoulder (Adhesive Capsulitis): Stages and Treatment
Frozen shoulder runs through three stages and the right thing to do differs in each. Pushing through the painful stage prolongs it. Stage-matched treatment and realistic timelines.
Scoliosis: Causes, Symptoms and Physiotherapy Treatment
Scoliosis is a sideways curve with rotation. How the Cobb angle determines whether you monitor, brace or operate, what Schroth exercise does, and adult scoliosis.
Cervical Disc Herniation: Symptoms and Physiotherapy Treatment
Pain into the arm, numb fingers and grip weakness are the classic signs. How the level is identified, which exercises help, and when surgery is warranted.
Herniated Disc: Symptoms, Causes and Physiotherapy Treatment
Most lumbar disc herniations recover without surgery. The symptoms, the red flags that need a doctor instead, and the physiotherapy pathway week by week.
Manual Therapy: What It Is, Who It's For, and What It Actually Does
Manual therapy is hands-on treatment applied to joints and soft tissue by a physiotherapist. Which complaints it helps, who should avoid it, and what a session looks like.