Book your Appointment 
1. Focus on Core Engagement Always engage your core (deep abdominal muscles) for stability and control. 2. Go Slow & Controlled Slow, mindful movements activate muscles more effectively than fast repetitions. 3. Breathe Properly Inhale to prepare, exhale during effort. Never hold your breath. 4. Maintain Neutral Spine Keep your spine in...
Pilates is often misunderstood as a “women’s workout,” but research and expert opinion paint a very different picture. Here’s a quick myth-busting guide for men considering Pilates: Myth 1: Pilates is only for women Fact: While it’s popular among women, Pilates was created by a man...
Pilates and PCOS Polycystic Ovary Syndrome (PCOS) is a hormonal disorder affecting millions of women worldwide. Characterized by irregular menstrual cycles, insulin resistance, weight gain, and increased stress levels, PCOS can significantly impact a woman's quality of life. While medical treatments are essential, incorporating lifestyle modifications...
Safety Guidelines for Pilates in Pregnancy: 1. Avoid Lying on the Back (After First Trimester) After 16 weeks, supine positions (lying flat on the back) during Pilates in pregnancy or any pregnancy exercise can compress the vena cava (a major vein), reducing blood flow and causing dizziness...
Pregnancy is a transformative journey that brings about numerous physical, emotional, and hormonal changes in a woman’s body. As the body adapts to nurture new life, maintaining physical activity becomes essential—not just for fitness, but for comfort, mental well-being, and preparation for childbirth. Among various...
Introduction Athletes often face chronic pain, muscle tears, and sports injuries due to high physical demands. While traditional treatments like rest, ice, and medications offer temporary relief, many athletes are now choosing shockwave therapy for faster, non-invasive muscle recovery. This innovative therapy is transforming how...
What Are Stress Fractures in Female Athletes? Stress fractures are tiny cracks in the bone caused by repetitive force, often from overuse—like running or jumping. They’re especially common in weight-bearing bones such as the shin (tibia), foot (metatarsals), and hip. Female athletes are more vulnerable due to...
In today's digital-first world, on the desk and in front of the screen, a series of musculoskeletal issues have been formed-the most common cubital tunnel syndrome. Particularly prevalent between office staff and corporate workers, this situation often does ...
Whether you are an athlete, a weekend jogger, or a new fitness routine, you must have heard - or unfortunately experienced - Shin Splints. This is one of the painful conditions that you are...
Anterior Cruciate Ligament (ACL) injuries are among the most common knee injuries, particularly among athletes and individuals involved in high-impact activities. Whether due to sports, accidents, or sudden twists, an ACL tear can significantly affect mobility and stabili...
Meniscus injuries are among the most common knee problems, affecting people of all ages. Whether you're an athlete, a fitness enthusiast, or someone dealing with knee pain due to aging, a meniscus tear can significantly impact your mobility....
Pelvic health plays a crucial role in maintaining mobility, stability, and quality of life, especially as we age. For individuals in their 60s, focusing on plate strengthening exercises can improve pelvic muscle function, alleviate discomfort, and prevent conditions like incontinence or pelvic organ prolapse....
Bankart repair surgery is a crucial procedure to restore shoulder stability, especially after a dislocation. Post-surgery rehabilitation plays a significant role in regaining strength, range of motion, and functionality. This blog highlights the top 10 exercises recommended by experts to ensure a safe and effective...
As winter sets in, many people experience stiffness in their hands, fingers, and feet, making daily tasks more challenging. The cold weather can exacerbate joint discomfort, especially for those with underlying conditions like arthritis. ...
Winter can be a challenging time to stay active, especially when cold temperatures increase the risk of shoulder and hand injuries. Whether you’re exercising outdoors, playing sports, or just going about your daily routine, it’s important to take extra precautions...
Your bone health is foundational to your overall well-being. Neglecting minor discomforts today could lead to serious issues down the road. At A+ Orthopaedic and Sports Med Center, we understand the importance of proactive care and offer specialized treatments to keep your bones and joints...
Golfer’s Elbow (Medial Epicondylitis) is a condition characterized by pain and inflammation on the inner side of the elbow, where the tendons of the forearm muscles attach to the bony bump on the inside of the elbow. The pain may spread into the forearm and...
Sprains occur when ligaments (the tissues connecting bones) are stretched or torn, often due to a sudden twist or impact. Strains involve injuries to muscles or tendons (the tissues attaching muscles to bones) and are typically caused by...
Athletes rely heavily on their feet and ankles, making these areas particularly susceptible to injury. Understanding common foot and ankle injuries, their causes, and how to prevent and treat them is crucial for maintaining peak performance and avoiding long-term issues....
When it comes to ankle injuries, many of us tend to underestimate the significance of a simple sprain or ligament strain. We often think, “It’s just a minor injury; it will heal on its own.” While some ankle injuries do heal without major issues, neglecting...
Shoulder pain can be a nagging and debilitating issue that affects people of all ages and lifestyles. It can result from various causes, but one common culprit is the rotator cuff muscles, which can significantly impact one’s quality of life, making it imperative to seek...
Ligament injuries, whether in the knee or shoulder, can be debilitating, affecting our ability to move and perform daily activities. Among the various types or ligament injuries, those involving the knee joint, such as ACL, PCL, MCL, and MPFL, often require specialized treatment. In this...
Sports injuries are a common occurrence in sports and physical activity. While they are often unavoidable, physiotherapy can help athletes recover and prevent future injuries. In this blog post, we will discuss common sports injuries and how physiotherapy can help. Common Sports Injuries Sprains and Strains:...