Pain is a common concern, affecting people of all ages. While painkillers can provide temporary relief, consulting a doctor before taking any medication is essential to ensure safety. Physiotherapy offers a long-term, holistic approach that addresses the root cause of discomfort, improves mobility, and supports recovery.

For those seeking professional guidance, a physiotherapy centre in Madurai can design personalised treatment plans that complement safe, doctor-approved medication use.

Understanding Pain Management

Pain can be acute, such as after an injury, or chronic, like arthritis or back pain. Effective management often combines short-term relief from doctor-prescribed medication with long-term physiotherapy to treat the underlying cause and prevent recurrence.

Role of Painkillers

Painkillers can help manage discomfort during flare-ups or after surgery. However, they should only be taken after consulting a doctor, as improper use can cause side effects or mask symptoms that require professional attention.

Benefits of Painkillers (with doctor supervision):

• Provide temporary relief for acute pain
• Make physiotherapy sessions more comfortable during flare-ups
• Support recovery after injury or surgery

Important Consideration:

• Painkillers do not address the underlying cause of pain
• Overuse can lead to side effects or dependency
• Always follow medical advice before starting any pain medication

Role of Physiotherapy

Physiotherapy focuses on long-term recovery by improving strength, mobility, and function while addressing the root causes of pain.

Benefits of Physiotherapy:

• Provides sustainable pain relief
• Improves posture, flexibility, and muscle strength
• Reduces the risk of recurring pain
• Supports recovery without relying solely on medication

Patients can explore a physiotherapy and pain management clinic for personalised, evidence-based treatment plans that prioritise long-term health.

How Physiotherapy and Doctor-Approved Painkillers Work Together

Combining physiotherapy with doctor-approved painkillers can create a balanced treatment plan:

• Painkillers help manage discomfort during acute episodes or while starting therapy
• Physiotherapy strengthens muscles and joints, reducing long-term dependence on medication
• Personalised plans ensure safe, effective, and sustainable pain management

This approach supports both immediate relief and long-term recovery, ensuring patients regain mobility and quality of life safely.

Conditions That Benefit from a Combined Approach

Many conditions respond well to physiotherapy, sometimes supported by short-term, doctor-approved pain medication:

• Back and neck pain
• Arthritis and joint pain
• Sports injuries
• Post-surgical recovery
• Chronic musculoskeletal pain

Through exercises, manual therapy, and lifestyle adjustments, physiotherapy addresses root causes while medication provides temporary support when necessary.

Choosing the Right Pain Management Plan

Selecting a qualified physiotherapy clinic and consulting a doctor before taking any medication are key to effective and safe pain management. Certified physiotherapists can guide patients on combining therapy with doctor-approved painkillers for optimal results.

To discuss a personalised plan, you can contact us today and schedule a consultation with our experts.

Conclusion

While painkillers may provide temporary relief, consulting a doctor before using any medication is crucial. Physiotherapy offers a long-term solution, addressing the root cause of pain, improving mobility, and enhancing overall quality of life.

Combining safe, doctor-approved medication with physiotherapy ensures balanced, effective, and sustainable pain management for lasting results.

FAQs

Can physiotherapy and painkillers be used together safely?

Yes, when painkillers are taken under a doctor’s guidance, physiotherapy can complement them to provide long-term relief.

How can physiotherapy help reduce my need for pain medication?

By improving strength, flexibility, and joint function, physiotherapy addresses the root cause of pain, reducing reliance on medication over time.

Which conditions benefit from combining physiotherapy and painkillers?

Back pain, arthritis, sports injuries, post-surgery recovery, and chronic musculoskeletal pain often benefit from a combined approach.

Is physiotherapy safe for patients already taking painkillers?

Yes, physiotherapy is safe when medications are prescribed and monitored by a doctor, enhancing comfort and recovery.

How long does it take to see results with physiotherapy and doctor-approved painkillers?

Many patients notice improvements in pain and mobility within a few sessions, with long-term benefits developing over several weeks.

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Arthritis is a common condition that affects millions worldwide, causing joint pain, stiffness, and reduced mobility. While medication can help manage symptoms, physiotherapy offers a long-term solution to improve joint function and quality of life. Consistent therapy can reduce pain, enhance flexibility, and strengthen muscles surrounding the joints, all without heavy reliance on drugs. For those seeking expert care, the best physiotherapy clinic in Madurai provides comprehensive treatment plans tailored to individual needs.

Understanding Arthritis and Its Effects

Arthritis is not a single disease but a group of conditions that cause inflammation in the joints. The most common types include:

• Osteoarthritis: Degeneration of joint cartilage, often affecting knees, hips, and hands.
• Rheumatoid Arthritis: An autoimmune condition that causes joint inflammation and pain.
• Psoriatic Arthritis: Associated with the skin condition psoriasis and can affect multiple joints.

Common symptoms include joint stiffness, swelling, pain, and reduced range of motion. Early intervention with physiotherapy can prevent these symptoms from worsening and improve daily function.

How Physiotherapy Helps Arthritis Pain

Physiotherapy focuses on restoring movement and function through targeted exercises and specialised treatments. The benefits include:

• Reduced joint stiffness – Gentle movement keeps joints flexible.
• Improved strength and stability – Strengthening surrounding muscles supports affected joints.
• Enhanced quality of life – Easier daily activities and reduced discomfort.
• Minimised reliance on medication – Effective therapy can reduce the need for painkillers.

Working with experienced physiotherapists for arthritis ensures a personalised approach, addressing your unique needs and medical history.

Best Physiotherapy Treatments for Arthritis

1. Exercise Therapy

Exercise therapy is the cornerstone of arthritis management. Low-impact exercises improve joint mobility, strengthen muscles, and reduce pain. Recommended routines include:

• Range-of-motion exercises – Help maintain flexibility.
• Strengthening exercises – Using resistance bands or light weights to support joint stability.
• Aquatic exercises – Water reduces joint stress while allowing smooth movements.

Consistency is key. Regular exercise under a physiotherapist’s guidance ensures safe and effective results.

2. Manual Therapy

Manual therapy involves hands-on techniques to reduce stiffness and improve joint movement. Techniques commonly used include:

• Soft tissue mobilisation – Loosens tight muscles around the joints.
• Joint mobilisation – Gently moves joints to increase flexibility and reduce pain.

This approach provides immediate relief while complementing exercise therapy for long-term benefits.

3. Electrotherapy

Electrotherapy uses electrical currents to reduce pain and promote healing. Common treatments include:

• Ultrasound therapy – Penetrates deep tissues to relieve inflammation.
• TENS (Transcutaneous Electrical Nerve Stimulation) – Stimulates nerves to block pain signals.

These therapies are safe, non-invasive, and often integrated into a broader physiotherapy programme.

4. Hydrotherapy

Hydrotherapy, or water-based therapy, is ideal for arthritis patients with severe joint pain. Benefits include:

• Reduced pressure on painful joints.
• Increased freedom of movement.
• Enhanced muscle strength through water resistance exercises.

Hydrotherapy sessions are particularly beneficial for patients who struggle with land-based exercises.

5. Education and Lifestyle Guidance

Effective arthritis management goes beyond exercises. Physiotherapists provide guidance on:

• Proper posture and movement techniques – Minimise strain on affected joints.
• Daily activity modifications – Prevents aggravation of symptoms.
• Consistent therapy routines – Encourage adherence and better outcomes.

Education empowers patients to manage their condition proactively, improving long-term joint health.

Creating a Personalised Arthritis Physiotherapy Plan

A successful treatment plan begins with a thorough assessment by a physiotherapist. This includes:

• Reviewing medical history and previous treatments.
• Conducting joint mobility and strength tests.
• Setting realistic, measurable goals.
• Regular monitoring and adjustments to ensure progress.

Personalised plans ensure therapy addresses your unique condition, making each session effective and safe.

When to Seek Professional Help

Consulting a physiotherapist early can prevent arthritis from worsening. Seek help if you experience:

• Persistent joint pain or swelling.
• Difficulty performing daily activities.
• Reduced range of motion.
• Increased reliance on pain medications.

Early intervention ensures better outcomes and slows the progression of joint damage.

Conclusion

Physiotherapy offers a safe, effective, and drug-free approach to managing arthritis pain. From exercise therapy and manual techniques to hydrotherapy and electrotherapy, consistent treatment improves mobility, strengthens joints, and enhances overall quality of life. If you are ready to take control of your joint health, contact us today to schedule a consultation with expert physiotherapists dedicated to personalised arthritis care.

FAQs

What is the best physiotherapy treatment for arthritis pain?

The best physiotherapy treatment for arthritis depends on your symptoms and joint condition. Common approaches include exercise therapy, manual therapy, electrotherapy, and hydrotherapy. A personalised plan from experienced physiotherapists ensures effective pain relief and improved joint mobility.

How can physiotherapy help with joint stiffness from arthritis?

Physiotherapy helps reduce joint stiffness through targeted exercises, hands-on techniques, and movement guidance. Regular therapy increases flexibility, strengthens muscles around the joint, and enhances overall mobility, making daily activities easier.

Which exercises are recommended for arthritis pain relief?

Recommended exercises include range-of-motion exercises, low-impact strengthening routines, and aquatic exercises. These improve joint flexibility, build muscle support, and reduce pain without putting undue stress on the affected joints.

Can physiotherapy reduce the need for arthritis medication?

Yes. Consistent physiotherapy can decrease pain and improve joint function, which may reduce the reliance on painkillers or anti-inflammatory medications. However, therapy should complement, not replace, medical advice from your doctor.

How often should I see a physiotherapist for arthritis management?

Frequency varies depending on severity and individual needs. Typically, patients start with 1–3 sessions per week, gradually reducing as mobility and strength improve. Regular follow-ups ensure progress and prevent further joint damage.

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By integrating physiotherapy principles, these programs reduce the risk of injury, improve posture, and provide sustainable results that last. Whether you are recovering from an injury, managing a chronic condition, or simply aiming to lose weight safely, physiotherapy-guided fitness programs provide a structured and results-driven approach.

What Are Physiotherapy-Based Fitness Programs?

Physiotherapy-based fitness programs are structured exercise routines designed and supervised by qualified physiotherapists. They combine targeted exercises, movement analysis, and progressive training to promote safe fat loss while enhancing strength and mobility.

Personalised Exercise Plans

Each program is tailored to your fitness level, body type, and health needs. Unlike generic fitness routines, physiotherapy-guided plans consider previous injuries, joint limitations, and muscular imbalances, ensuring exercises are both safe and effective.

Integration of Physiotherapy Principles

Proper posture, alignment, and movement patterns are central to these programs. Physiotherapists monitor technique and form, reducing the likelihood of injury and helping participants gain strength safely.

Combination of Strength and Cardiovascular Training

Programs combine strength-building exercises, functional training, and cardiovascular activities. This approach boosts metabolism, promotes fat burning, and improves muscular endurance while protecting joints and connective tissues.

Key Benefits of Physiotherapy-Based Fitness Programs

Safe Fat Loss and Injury Prevention

Supervised exercises ensure that movements are performed correctly, minimising strain on muscles and joints. This reduces the risk of common injuries associated with high-intensity or unsupervised workouts.

Functional Strength and Mobility

Physiotherapy programs focus on improving posture, balance, core strength, and overall mobility. Functional strength gains not only support fat loss but also make everyday activities easier and safer.

Tailored Nutrition and Lifestyle Guidance

Safe fat loss is supported by practical nutrition and lifestyle recommendations. Physiotherapy-based programs integrate healthy habits that complement the exercise routine, helping you maintain consistent results.

Long-Term Results and Sustainability

Gradual, progressive programs are designed for sustainable fat loss. By strengthening muscles and improving joint health, participants are less likely to experience rebound weight gain or chronic injuries, making our fitness and fat loss programs an ideal choice for those seeking a safe, structured approach.

Who Can Benefit from Physiotherapy-Based Fitness Programs?

• Individuals recovering from injuries or managing musculoskeletal conditions
• Sedentary adults starting their fitness journey
• People aiming for fat loss without risking joint strain
• Post-pregnancy or post-surgery patients seeking safe exercise routines
• Fitness enthusiasts who want to maximise fat loss while minimising injury risk

Tips for Maximising Fat Loss Safely

• Warm-Up and Cool-Down: Always start and end sessions with stretching and mobility exercises.
• Progressive Intensity: Gradually increase exercise intensity to avoid overloading muscles or joints.
• Balanced Diet and Hydration: Fuel your body adequately to support fat loss and recovery.
• Adequate Rest and Recovery: Ensure muscles have time to repair, which prevents overuse injuries.
• Regular Physiotherapy Assessment: Periodic check-ins help track progress, correct technique, and adjust programs as needed.

Conclusion

Physiotherapy-based fitness programs provide a safe, effective, and structured approach to fat loss. By integrating personalised exercises, injury prevention, and functional training, these programs help participants achieve sustainable results while improving strength, mobility, and overall health.

If you want to achieve your weight loss goals safely under expert supervision, get in touch with Shanthi Priya physiotherapy clinic today. Early guidance ensures that your fitness journey is both safe and successful.

FAQs

How do physiotherapy-based fitness programs help with fat loss?

They combine targeted exercise, strength training, and movement analysis to maximise fat burning while protecting joints and preventing injuries.

Can physiotherapy prevent injuries during fat loss exercises?

Yes. Physiotherapists monitor posture, alignment, and technique, reducing the risk of strains, sprains, or chronic joint issues.

Who should consider a physiotherapy-guided fat loss program?

Anyone recovering from injuries, managing chronic conditions, or seeking safe and effective fat loss can benefit from these programs.

How long does it take to see results with physiotherapy-based fitness programs?

Results vary depending on fitness level and adherence, but most participants notice improvements in strength, mobility, and fat reduction within 4–8 weeks.

Are physiotherapy fitness programs suitable for beginners?

Yes. Programs are customised to each individual’s ability, making them safe and effective for beginners, older adults, or anyone returning to exercise after a break.

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Common Early Signs You Should See a Physiotherapist

Recognising the warning signs early ensures you get the right care before issues escalate. Here are some indicators that a physiotherapy assessment may be beneficial:

Persistent Pain or Discomfort

Pain that lingers for weeks, even if mild, should not be ignored. Persistent back pain, neck stiffness, or joint aches can signal underlying issues. Early physiotherapy can identify the cause and provide targeted treatment to reduce discomfort and prevent long-term damage.

Reduced Mobility or Stiffness

Difficulty bending, reaching, or walking can indicate joint or muscle problems. Stiffness that interferes with your daily routine may worsen without intervention. Physiotherapists assess your movement patterns and create exercises to restore flexibility and strength.

Unexplained Swelling or Inflammation

Swelling, redness, or warmth in your joints or muscles may be early signs of injury or arthritis. Timely physiotherapy can help manage inflammation, improve circulation, and reduce the risk of chronic pain.

Frequent Injuries or Muscle Strains

If you repeatedly sprain your ankle, pull a muscle, or strain your back, your body may be compensating for strength imbalances or poor posture. Physiotherapists evaluate your movement and create targeted programs to prevent future injuries.

Fatigue or Weakness Affecting Daily Life

Unexplained tiredness, muscle weakness, or balance issues can affect your ability to perform routine tasks. Physiotherapy can help rebuild strength, improve endurance, and enhance coordination, allowing you to move safely and confidently.

Benefits of Early Physiotherapy Intervention

Seeking physiotherapy early can have lasting benefits for both physical and emotional well-being.

Prevent Chronic Conditions

Conditions such as chronic back pain, osteoarthritis, or nerve injuries can develop from untreated minor issues. Early assessment and intervention help prevent long-term complications and maintain mobility.

Faster Recovery

Timely physiotherapy reduces recovery time after injuries or surgery. Individualised treatment plans ensure you regain strength and function efficiently.

Improved Mobility and Strength

Targeted exercises and therapy help restore movement, reduce stiffness, and improve overall physical performance. This enhances quality of life, making daily tasks easier and more comfortable.

Personalised Treatment Plans

Every patient is unique, which is why pain relief physiotherapy services focus on personalised programs. Treatment plans are tailored to your condition, goals, and lifestyle to deliver the best possible outcomes.

When to Contact a Physiotherapist Immediately

While early signs can be addressed gradually, certain situations require prompt attention:

• Severe injuries, including fractures, dislocations, or major sprains
• Sudden loss of movement, numbness, or tingling in limbs
• Sharp or radiating pain that worsens with activity
• Post-surgery or post-stroke rehabilitation needs

Preventive Tips to Reduce the Need for Physiotherapy

While physiotherapy is essential when issues arise, preventive measures can help maintain long-term mobility and reduce pain risk:

• Regular Stretching and Strengthening Exercises: Incorporate daily stretches and strength training to support joints and muscles.
• Proper Ergonomics: Ensure correct posture at work, while using computers, and during daily activities.
• Stay Active: Engage in low-impact exercises like walking, swimming, or yoga to maintain flexibility and stamina.
• Healthy Lifestyle Habits: Maintain hydration, a balanced diet, and a healthy weight to reduce strain on joints and muscles.

Conclusion

Listening to your body and addressing early signs of discomfort can prevent minor aches from turning into chronic conditions. Physiotherapy is not only about treating pain but also about enhancing movement, strength, and overall well-being. By taking action early, you can maintain independence, improve your quality of life, and avoid long-term complications.

If you notice persistent pain, reduced mobility, or repeated injuries, don’t wait. Reach out to our team today for expert guidance and personalised care. Early intervention is the key to staying active, healthy, and pain-free.

FAQs

What are the early signs I need to see a physiotherapist?

Early signs include persistent pain in joints or muscles, reduced mobility, stiffness, swelling, frequent strains or injuries, and unexplained weakness affecting daily activities. Addressing these early can prevent minor issues from becoming chronic.

How can physiotherapy prevent chronic pain?

Physiotherapy identifies the root cause of pain, restores movement, strengthens muscles, and corrects posture or movement patterns. Early intervention reduces the risk of chronic conditions like back pain, arthritis progression, or nerve-related injuries.

Can mild back pain be treated before it becomes severe?

Yes. Mild back pain often responds very well to early physiotherapy. Targeted exercises, manual therapy, and postural correction can relieve discomfort and prevent long-term complications.

How soon should I book a physiotherapy session after an injury?

It is best to book a session as soon as you experience persistent pain, swelling, or mobility issues after an injury. Early assessment ensures quicker recovery, reduces complications, and prevents further damage.

What conditions can physiotherapists help with early on?

Physiotherapists can help with musculoskeletal pain, joint stiffness, postural problems, sports injuries, arthritis, neurological issues like stroke or nerve injury, and post-surgery rehabilitation. Early care improves outcomes and prevents chronic issues.

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The SI joint (Sacroiliac Joint) is one of the large joints in the human body. A combination of sliding, tilting, and rotation occurs, enabling the pelvis to have control over the spine, which moves like a pole holding the flag in a ship. A gentle wavy movement that occurs in the pelvis controls the spine’s movements by rotating slightly in the opposite direction.

The SI joint is held together by a number of very massive and strong ligaments. These ligaments, when weakened, result in a loss of control, enhancing spinal movements, or they become calcified and thickened and result in lessened spinal movements.

In both cases, the load increases in the SI joint, which may present as SI joint strain or dysfunction. The pain usually presents unilaterally and may radiate to the buttock.

What does SI joint dysfunction feel like?

Symptoms include lower back pain, lower extremity pain, numbness, tingling, weakness, pelvis/buttock pain, hip/groin pain, leg instability (buckling, giving way), disturbed sleeping patterns, disturbed sitting patterns (unable to sit for long periods of time, sitting on one side), and pain when standing up.

What are the treatments?

Physical therapy can help to strengthen the sacroiliac muscles and increase their range of motion. Joint mobilization, electrotherapy, and stretching the surrounding muscles and ligaments are the usual methods of physiotherapy care. Improving postural control and pelvic stability will prevent future recurrences.

To learn more about back care at Shanthi Priya Physio, get in touch with our physiotherapists.

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Patients with heart problems like blocked arteries or heart failure should think about cardiac rehabilitation. Participation in cardiac rehab has been linked to fewer heart attacks, less time in the hospital, and even a lower chance of mortality.

Cardiac rehab has many parts, but the most important one is following a structured exercise programme. The main goal is to help you recover from heart disease, lower your risk of having heart problems in the future, and improve your quality of life by making you more functional overall. Several international guidelines strongly recommend that people with heart failure or blocked heart arteries take part in cardiac rehab.

The people that are part of the rehab:

You and your family, and team Shanthi Priya

Team Shanthi Priya is made up of a physiotherapist and a dietitian. They all have a lot of clinical experience with cardiac rehab and can help you learn about your condition, get the right exercises, deal with stress, and eat better.

What are the advantages of cardiac rehab?

• Lower your chance of having a heart event in the future.
• Eat better to lose weight.
• Gaining more energy and strength will make it easier to do everyday things.
• Going back to work early

How does rehab work?

Step 1: Detailed Medical Assessment

Most of the time, your doctor will assess you thoroughly while you are still in the hospital after a procedure ( balloon stent procedure or surgery).)

Step 2: Cardiopulmonary Exercise Testing  & Physio Evaluation

You may get an exercise stress test to find out what your baseline physical ability is. The physiotherapists will also do their evaluation to make a customized rehab programme for you based on the results. This will help you set goals and targets for your recovery.

Step 3: Cardiac rehab at the Shanti Priya Physiotherapy Clinic

In the next 5 weeks, a cardiac rehab program will be set up at the Shanti Priya clinic following CPET. The programme will include exercise sessions led by a physiotherapist, a home exercise programme, dietary and lifestyle changes, stress management techniques, and ways to save energy.

Step 4: Repeat the test

Your doctor may schedule a second fitness test to measure your progress. During cardiac rehab, patients’ bodies modify how they use fat and carbs for fuel and respond to exercise.

If you need more details about this rehab program, get in touch with our Physiotherapists at Shanthi Priya Clinic.

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First, let us discuss some of the most common conditions associated with vestibular dysfunction.

1. BPPV

Benign paroxysmal positional vertigo is the most common condition associated with vestibular dysfunction. This condition makes your brain feel as if you are moving when you’re not. This is why you may feel dizziness or nausea.

2. Labyrinthitis

 The labyrinth is an inner structure of your ear which could be damaged from an inflammation caused by a bacterial infection. This may cause pain, mild loss of hearing and loss of balance. This could be cured by treating the infection.

3. Meniere’s Disease

This is usually caused by a severe build-up of fluid in your inner ear due to some virus, allergy or auto-immune reaction. This could create symptoms like vertigo, tinnitus, and a feeling of heaviness in the ear.

Some of the less common vestibular dysfunctions include Perilymphatic fistula, Vestibular neuritis, Acoustic neuroma and Vestibular migraine.

Shanti Priya Physiotherapy clinic provides some of the best available vestibular dysfunction treatment in Madurai. We believe in taking a comprehensive approach towards treating our patients. Some of the treatment we provide include:

1. Vestibular Rehabilitation Therapy

This process is a combination of exercises to your head, body and eyes, which retrains your brain about how it perceives balance. With these exercises, one can train their body to overcome the symptoms of vestibular dysfunction quickly and effectively.

2. Surgery

Although taken as the lost resort, we at Shanti Priya believe in trying every avenue possible to provide the best possible treatment for our patients. We could perform small invasive surgeries to reposition the components of your inner ear to improve your vestibule functionality.

3. Canalith Repositioning Procedure

This is a highly complex procedure which involves making precise and patterned movements to reposition the ‘otoliths’ (calcium crystals) in your inner ear. This great reduces the symptoms associated with vestibular disorders.

Apart from these commonly used procedures, professionals at Shanti Priya also recommend proper diet, home-based exercises and right medication for vestibular dysfunction cure.

Your time of suffering from vestibular dysfunction and dizziness is over. Get in touch with Shanti Priya wellness centre today.

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Exercise injury can be either can be acute or chronic.

Chronic injury is the result of prolonged, repetitive motion that is particularly common in aerobic training such as running, cycling and occasionally due to lifting weights. Some common examples of chronic injuries are stress fractures, tennis elbow, shin splint, runner’s knee and heel inflammation. These injuries are commonly related to improper technique, trying to progress too fast or overdoing certain motions while work out.

An acute injury, on the other hand, is an injury that occurs suddenly and is usually associated with trauma such as cracking a bone, tearing a muscle or bruising. It could be a result of falling or crashing.

At River and Shanthi Priya clinics, we always advice our clients to understand their own body. We educate them on the science behind weight loss, what to expect and clearly give them a picture of the path to fat loss without injuring themselves. Below are some of the best ways to prevent injury during your weight loss program.

1.Be realistic

You need to understand your body what a reasonable goal for weight loss is. Keep a healthy discussion with your physio or trainer and explain your shortcomings. You should understand losing weight is a long-term project and take it reasonably slowly.

Hastening the process or rushing to achieve weight loss invariably results in injury ending up in cessation of the program.

2.Get Educated about exercises

Before you join a weight loss program, educate yourselves by reading about the common exercise programs. You can watch some workout videos the type of exercises involved. Your physiotherapist can also do a preparticipation assessment to estimate your fitness level. This also will be helpful to determine the level of intensity prescribed for you.

3.Preseason before Gym

Preseason is not an elite term and does not belong to professional athletes or a competitive sports man. Watch workout videos and do mental practice of the exercises you may be involved with later. Do a familiar physical activity which you occasionally carry out at home. You may, for example volunteer to walk to the market every day to buy groceries for your family, pick up a garden work or even involve in the household chores. This will improve your fitness levels and prepare you for the upcoming exercise program.

4.Get the program tailored for you

Your physiotherapist or exercise trainer will do certain basic fitness tests to ascertain what level of exercise intensity and duration will suit. This is commonly termed as FITT in the fitness world. Your frequency of exercise per week, the intensity (pace or difficulty level) of exercise, the amount of time needs to do exercise and the type of exercise which will benefit you. You need to be clear with your physio or trainer what you can do and what you cannot.

A beginner may usually start work out by doing a fartlek training method. This method involves medium intensity workouts followed by easy pace. The repetitions are as desired. This method helps novices to slowly accustom to the exercise regimen. It also prevents injuries due to overloading and repetitive stress injuries. At our River and Shanthi Priya clinics, our first phase of the VFex program is called “LetZ Get Physical”. This phase is all about knowing the exercises, working out a comfortable phase, teaching proper methods of doing the exercises and prevent injuries. This may even involve teaching about how to efficiently run or jog on a treadmill.

5.Yes, please Eat well 

When I mean eat well, eat nutritious foods. Discuss with your nutritionist on what is healthy and what is not. Don’t follow fab diets. Most of the injury and pain occurs mostly due to lack of healthy eating habits. Though intermittent fasting can help weight loss, starving is not a good way to lose weight. It leads to injury and other health related disorders. Eat proper portions at proper intervals. Plan and prepare Drink adequate amount of water to prevent Exercise-related heat exhaustion and heat cramps.

6.Of course, sleep well

Our body-heating effects of exercise triggers a greater metabolic rate and cause increase in body temperature. A good sleep can help our body to refuel and prepare yourselves to a better work out the following day. Sleep deprivation, poor sleep pattern can affect the body and leave you tired and drained of energy. Lack of sleep is associated with longer periods of DOMS and muscle aches and may lead to chronic injuries.so plan your day and bedtimes too.

7.And finally, Have some Discipline

Weight or Fat loss is not just exercising and dieting. 70 percent of your weight loss comes from lifestyle modifications. Stick to the exercise regimen, follow them diligently. Do not try beyond what is prescribed by your Physio or trainer. Maintain an exercise log diary to fill in your FIIT. This will help you understand, the pace at which you should progress. Do not skip the sessions. A few skipped sessions can result in reversibility making your prescribed load to be excessive overload. This may result in overload injuries. Always make it a must to spend adequate time for warm up and cool down.

By incorporating these ideas, you can exercise regularly, and you will decrease your risk of injury. This can reduce your chances of failure when attempting a weight/fat loss program.

Vinodh Antony

Director and Principal Physiotherapist

River Physio, Singapore

Shanthi Priya Physiotherapy Clinic. India

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