Iliotibial (IT) Band Exercise
By Dr Tony Setiobudi BMedSci, MBBS, MRCS, MMed (Ortho), FRCS (Ortho) The Iliotibial Band, often referred to as the “IT Band’, is an important muscle that helps to extend, abduct, and rotate your hips. However, it is one of the most common places for sports injuries to occur. Endurance athletes such as long-distance runners and cyclists […]
Ankle Instability Exercise
By Dr Tony Setiobudi BMedSci, MBBS, MRCS, MMed (Ortho), FRCS (Ortho) Chronic ankle instability refers to a recurring or chronic pain on the outer side of the ankle that develops after trauma such as an ankle sprain. It is one of the most common sports injuries. Repeated untreated ankle sprains can lead to chronic ankle instability. […]
Osteoporosis Risk Check
Could you be at risk of osteoporosis and fractures?
De Quervain’s Tenosynovitis Exercise
By Dr Tony Setiobudi BMedSci, MBBS, MRCS, MMed (Ortho), FRCS (Ortho) Have you ever experienced pain on the top side of the thumb or inside of the wrist with gripping and lifting activities? if the answer is yes, it’s very likely that you were suffering from De Quervain Tenosynovitis. De Quervain’s Tenosynovitis refers to an irritation […]
Quadriceps Stretching Exercise
By Dr Tony Setiobudi BMedSci, MBBS, MRCS, MMed (Ortho), FRCS (Ortho) The quadriceps is made up of four muscles located on the front of the thigh between the hip and knee joints. These muscles to extend your legs and straighten the knee and flexion your hip joint. Just like any other important muscle in the body, your […]
Carpal Tunnel Syndrome Exercise
By Dr Tony Setiobudi BMedSci, MBBS, MRCS, MMed (Ortho), FRCS (Ortho) Here, we will explain what median nerve gliding is (also known as Median Nerve Flossing). We will also show you some simple nerve gliding exercises that you can do in the comfort of your home. The median nerve is one of the three major nerves responsible […]
Nerve Gliding Exercise (Upper Limb)
By Dr Tony Setiobudi BMedSci, MBBS, MRCS, MMed (Ortho), FRCS (Ortho) Do you feel pain that radiates into the arm and hand? This may be caused by nerve compression in the cervical spine or cervical spondylotic radiculopathy. What is Cervical Radiculopathy? Cervical Radiculopathy, commonly called a ‘Pinched Nerve”, occurs when a nerve in the neck is damaged […]
Nerve Gliding Exercise (Lower Limb)
By Dr Tony Setiobudi BMedSci, MBBS, MRCS, MMed (Ortho), FRCS (Ortho) Do you feel pain in your lower back, hips, buttock, that travels down to the leg? If you experience this, this problem may occur because of pressure on the nerve, called sciatica. The sciatic nerve is the longest and thickest nerve in the body, which […]