Month: April 2023

Uncategorized

Tips to Manage Chronic Medical Conditions

Post author By winny
Post date April 28, 2023

/ บทความ / Tips to Manage Chronic Medical Conditions

Better Posture, Better Health.

28 April 2023

Tips to Manage Chronic Medical Conditions

28 April 2023

What is A Chronic Condition?

A chronic disease is a condition that lasts for 3 months or longer which requires continuous medical attention, daily activity adaptations, or both.

It is challenging to manage chronic conditions, especially non-communicable diseases (NCDs), such as diabetes, heart disease, arthritis, and cancer. However, these conditions can be maintained through the right strategies of lifestyle changes.

Common Causes of Chronic Conditions

The common causes of chronic medical conditions include:

Usage of tobacco and exposure to second-hand smoke .
Malnutrition
Physical inactivity
Excessive alcohol drinking

How To Manage Chronic Conditions?

To reduce the risk of developing NCDs:

Collaborate with healthcare providers: Healthcare providers play an important role when it comes to treating and managing chronic medical conditions as they can provide guidance on lifestyle changes, develop treatment plans tailor for you, and inform how to monitor the conditions. It is important to make sure to keep regular appointments and schedule consultations with your healthcare provider to discuss any concerns or challenges you’re facing.
Lifestyle adjustments: Lifestyle adjustments, such as maintaining a healthy diet, engaging in regular exercise, and obtaining sufficient sleep, can significantly affect in managing chronic medical conditions. With the guidance of the healthcare provider, develop a plan that is specific to requirements. Treatments like physical therapy and nutrition counseling can be part of the adjustment for more effective and efficient results.
Seek assistance: Managing a chronic condition can be challenging, both physically and emotionally. Get assistance from family, friends, or a support group to help you get through the challenges you’re facing. Therapies and meditation which can enhance mental health can be considered to help manage stress and improve mental health.
Keep track of prescriptions: Managing a chronic condition can be challenging, but with the right strategies and resources, it’s possible to improve the condition and maintain a good quality of life. Consult with the healthcare provider to develop a suitable treatment plan for you and make lifestyle changes to improve your health.

Although managing chronic conditions might be difficult, it is possible to retain a high quality of life while also enhancing your health. Develop a treatment strategy that is effective for you with the help of your doctor, alter your lifestyle to enhance your health, get support when you need it, and take your medications as prescribed. Asking for assistance is important since managing a chronic condition requires collaboration.

If you are planning to make lifestyle changes or consult with the medical professionals for your chronic conditions, visit PrimoCare Medical Clinic as we are always ready for your optimal health. Make an advance appointment or inquire with us here.

References:

Tags preventive care, PrimoCare

Uncategorized

The Difference between Chiropractic Massage and Physiotherapy

Post author By winny
Post date April 26, 2023

/ บทความ / The Difference between Chiropractic Massage and Physiotherapy

Better Posture, Better Health.

26 April 2023

The Difference between Chiropractic Massage and Physiotherapy

26 April 2023

Chiropractic massage and physiotherapy are both popular methods of treating musculoskeletal conditions, but they differ in their approach and techniques. While both are focused on helping patients overcome pain and mobility issues, there are some fundamental differences between the two treatments and understanding these differences can help you make an informed decision about which therapy is right for you.

Chiropractic Massage

Chiropractic massage is a type of alternative medicine with manual therapy involving the use of hands to manipulate and mobilize the muscles, joints, and soft tissues of the body. This therapy is based on the belief that misalignments or subluxations of joints can cause a range of health problems, and that by restoring proper alignment, the body can heal itself. Chiropractors often use spinal adjustments, or high-velocity, low-amplitude thrusts, to correct these subluxations, as well as other techniques like soft tissue manipulation, stretching, and exercise. Chiropractic massage is often used to treat conditions like back pain, neck pain, headaches, and sciatica.

Physiotherapy

Physiotherapy is a broader term that encompasses a range of techniques designed to promote healing, reduce pain, and improve mobility. Physiotherapists use a variety of techniques, including exercise therapy, manual therapy, and electrotherapy which were proven to be effective to treat a wide range of musculoskeletal and neurological conditions. Physiotherapy aims to restore function and mobility to the affected area, and to prevent further injury or disability. Some common conditions treated with physiotherapy include sports injuries, arthritis, and chronic pain.

Who Should Get Physiotherapy?

Physiotherapy can be performed both before and after having any abnormalities as it is the care and restoration of the body’s work systems such as muscles, bones, blood circulation to work efficiently. Physiotherapy is used to treat people with health problems related to back pain, neck pain, injuries or other illnesses that require treatment as follows:

Rehabilitation after injury
Those who have symptoms of office syndrome
People who are unable to move their joints to the full range of motion, such as stiffness of shoulder joints or knee joints, triggered fingers
People who are injured from activities such as exercising, playing sports
People who start having body aches such as neck pain, shoulder pain, arm pain, back pain, hip pain, knee pain, leg pain, ankle pain

If you would like to make an appointment to consult with a doctor or physical therapist, you can come and get advice at PrimoCare Medical Clinic. We are ready to take care of your health and your mind to be completely healthy, promoting, preventing and maintaining physical health by using exercise management to the use of specialized tools. You can inquire or make an appointment in advance here.

References:

Tags Chiropractic, Orthopedic massage, Physical Exercise

Uncategorized

How to Stay Active: Fitness Tips for Any Age

Post author By winny
Post date April 21, 2023

/ บทความ / How to Stay Active: Fitness Tips for Any Age

Better Posture, Better Health.

21 April 2023

How to Stay Active: Fitness Tips for Any Age

21 April 2023

Staying active is important for people of all ages. Regular exercise can help improve your physical health, mental wellbeing, and overall quality of life. However, finding the motivation to stay active can be a challenge, especially as you get older. Check out these easy to follow tips to stay active at any age.

Find an Physical Activity You Enjoy

One of the keys to staying active is to find an activity that you enjoy doing. Whether it’s running, hiking, swimming, dancing, or playing a sport, there are many different ways to get moving. When you enjoy what you’re doing, you’re more likely to stick with it, and you’ll be more motivated to push yourself to improve.

Start Slowly

If you haven’t been active for a while, it’s important to start slowly and gradually build up your strength and endurance. You don’t want to push yourself too hard too soon and risk injury. Start with low-impact activities like walking, cycling, or swimming and gradually increase the intensity and duration of your workouts.

Set Realistic Goals

Setting realistic goals is an important part of staying motivated. Start by setting short-term goals, such as walking for 30 minutes a day or doing 10 pushups. As you achieve these goals, you can gradually increase the difficulty of your workouts and set more challenging long-term goals.

Incorporate Strength Training

Strength training is an important part of any fitness routine, especially as you get older. It can help build or maintain muscle mass, increase bone density, and may improve balance and coordination (beneficial in prevention of fall in elderly). You don’t need to lift heavy weights to get the benefits of strength training. Bodyweight exercises like pushups, squats, and lunges can be just as effective.

Stay Consistent

Consistency is key when it comes to staying active. Make exercise a regular part of your routine, and try to do something active every day. Even if it’s just a short walk or a few minutes of stretching, staying consistent will help you build healthy habits and make exercise a natural part of your life.

If you would like to have a consultation with the medical professionals to optimize your best lifestyle, you can visit PrimoCare Medical Clinic. We are ready to take care of your health ultimately. You can inquire or make an appointment in advance here.

References:

Tags Fitness Tips, healthy lifestyle

Uncategorized

How to Best Take Care of Yourself During Summer?

Post author By winny
Post date April 19, 2023

/ บทความ / How to Best Take Care of Yourself During Summer?

Better Posture, Better Health.

19 April 2023

How to Best Take Care of Yourself During Summer?

19 April 2023

Summer is a season that brings with it a lot of fun activities, but it can also be a challenging time for our health. The hot and humid weather can take a toll on our bodies and cause a range of health problems.

Stay hydrated: It’s essential to stay hydrated to prevent dehydration. Drink plenty of water throughout the day to stay hydrated. This is especially important when you’re outside in the sun, as the heat can quickly dehydrate you. Aim to drink at least 8-10 glasses of water a day, and always carry a water bottle with you wherever you go. And if you’re doing any physical activity, be sure to drink water before, during, and after.
Wear Lightweight Clothing: Wear loose-fitting, lightweight, and breathable clothing in light colors to reflect the sun’s heat. Avoid dark colors as they absorb heat, making you feel hotter.
Protect your skin: The sun’s UV rays can be harmful to your skin, causing sunburn, premature aging, and even skin cancer. Protect your skin by wearing sunscreen with at least SPF 30, and reapply it every two hours.
Stay Indoors During Peak Hours: Stay indoors or in the shade during the hottest part of the day, typically between 10 am and 4 pm. If you need to be outside, seek shade and wear a hat and sunscreen.
Eat a healthy diet: Summer is a great time to enjoy fresh fruits and vegetables, which are packed with nutrients that can keep you healthy. Aim to include a variety of colorful fruits and vegetables in your diet, and avoid heavy, fried foods that can weigh you down in the heat. Avoid heavy and spicy meals as they can increase your body temperature.
Avoid Alcohol and Caffeine: Alcoholic and caffeinated drinks can dehydrate you, so limit your intake of these beverages during hot temperatures.
Use Air Conditioning: If possible, use air conditioning to cool your home or workspace. If you don’t have air conditioning, use fans or keep the windows open to circulate the air.
Take Cold Showers: Taking cold showers can help lower your body temperature and provide relief from the heat.
Exercise in the Early Morning or Late Evening: If you want to exercise, do it during the early morning or late evening when the temperature is cooler.

By following these tips, you can keep yourself healthy and comfortable during hot temperatures this summer. Remember to pay attention to your body and seek medical attention if you experience any heat-related symptoms such as heat exhaustion or heat stroke.

References:

Tags summer, summer tips

Uncategorized

Treatment for Achilles Tendon Rupture with Physiotherapy

Post author By winny
Post date April 12, 2023

/ บทความ / Treatment for Achilles Tendon Rupture with Physiotherapy

Better Posture, Better Health.

12 April 2023

Treatment for Achilles Tendon Rupture with Physiotherapy

12 April 2023

The Achilles tendon is the largest tendon in the human body, connecting the calf muscles to the heel bone. It is the largest and strongest tendon in the human body and is crucial for running, jumping, and walking but it is also prone to injury. An achilles tendon rupture can be a painful and debilitating injury that requires prompt treatment. Physiotherapy is an essential part of the treatment plan for Achilles tendon rupture and it can help to regain strength and mobility in the ankle.

What is An Achilles Tendon Rupture?

An achilles tendon rupture is a partial or complete tear in the tendon, and caused from overuse, sudden movements, or a direct blow to the ankle. Symptoms of a torn Achilles tendon include pain, swelling, stiffness, and difficulty walking.

How Can Physiotherapy Help?

Physiotherapy is a non-invasive treatment option for an achilles tendon rupture that can help you recover faster and avoid surgery. After a diagnosis of Achilles tendon rupture, the physiotherapist will initially provide treatment aimed at reducing swelling and pain in the area.

Rest and immobilization: It is essential in the initial stages of the treatment to allow the tendon to heal. Resting the ankle and wearing a cast or brace can help the tendon heal and prevent further injury. The physiotherapist may recommend the use of a walking boot or a cast to immobilize the foot and ankle and reduce the strain on the tendon.

Ice and compression: Applying ice and compression to the ankle can reduce pain and swelling.

Range of motion exercises: As the healing process progresses, the physiotherapist will begin to introduce a range of motion exercises to prevent stiffness in the ankle and foot including gentle stretching and movement exercises.

Strengthening exercises: Strengthening exercises can help to restore strength and mobility in the calf muscles and achilles tendon. The exercises may include calf raises, ankle rotations, and resistance band exercises.

Gait analysis: Walking and running patterns may be affected by an Achilles tendon rupture, and the physiotherapist will work with you to correct any changes in your gait including analyzing the walking and running patterns and providing exercises to improve the stride and foot placement.

Functional training: It involves exercises that mimic the movements required for daily activities and sports. The physiotherapist may incorporate functional training exercises to help to return to regular activities safely and effectively and prevent re-injury.

Physiotherapy can help to recover from a torn Achilles tendon without surgery, and can prevent future injuries. It’s important to consult with a qualified physiotherapist for proper diagnosis and treatment.

Physiotherapy plays a crucial role in the treatment and rehabilitation of an Achilles tendon rupture. It can help reduce pain, improve range of motion, and restore strength and function to the affected leg. It’s essential to work closely with the physiotherapist to ensure a safe and effective recovery. To analyze and assess the situation and receive proper treatment, you can visit PrimoCare Medical Clinic to get a consultation. We are ready to take care of your health ultimately. You can inquire or make an appointment in advance here.

References:

Tags Achilles Tendon, physiotherapy

Uncategorized

Symptoms and Dangers of PCOS (Polycystic Ovary Syndrome)

Post author By winny
Post date April 7, 2023

/ บทความ / Symptoms and Dangers of PCOS (Polycystic Ovary Syndrome)

Better Posture, Better Health.

07 April 2023

Symptoms and Dangers of PCOS (Polycystic Ovary Syndrome)

07 April 2023

Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. It is a typical disorder that alters how a woman’s ovaries function and that can lead to a variety of symptoms and health issues.

Symptoms of PCOS

The symptoms of PCOS can vary from woman to woman, but they typically include:

Irregular periods: Women with PCOS may have fewer than nine monthly cycles per year, as well as heavy, irregular, or protracted periods.
Excess androgen: Male-pattern baldness, acne, oily face, and excessive body and facial hair development can all be attributed to high amounts of male hormones in females.
Polycystic ovaries: Ovaries that are enlarged in women with PCOS may have tiny cysts on the margins.
Insulin resistance: PCOS is associated with insulin resistance, which can lead to weight gain and type 2 diabetes.
Fertility problems: Due to the inconsistent ovulation patterns, women with PCOS may have trouble getting pregnant.

Dangers of PCOS

PCOS can lead to several health problems if left untreated including:

Diabetes: Women with PCOS are at an increased risk of developing type 2 diabetes due to insulin resistance.
Cardiovascular disease: PCOS is associated with high blood pressure, high cholesterol, and an increased risk of heart disease.
Endometrial cancer: Women with PCOS may be at an increased risk of developing endometrial cancer due to irregular periods and excess estrogen.
Depression and anxiety: Women with PCOS may be more likely to experience depression and anxiety.

How to Manage PCOS?

Although there is no cure for PCOS, there are several ways to manage the symptoms and lower the likelihood of health issues.

Healthy lifestyle: Managing PCOS symptoms and lowering the risk of health issues can be accomplished by eating a balanced diet, exercising frequently, and maintaining a healthy weight.

Medication: Birth control pills, metformin, and other medications can help regulate periods, reduce androgen levels, and manage insulin resistance.

Fertility treatments: Fertility therapies, such ovulation induction, intrauterine insemination, or in vitro fertilization, may be helpful for women who desire to become pregnant.

Mental health support: Women with PCOS may benefit from counseling or therapy to manage depression and anxiety.

PCOS is a common hormonal disorder that can cause a range of symptoms and health problems if left untreated. It’s important to be aware of the symptoms of PCOS and to seek medical advice if you’re experiencing any of these symptoms. With proper management and treatment, women with PCOS can live healthy and fulfilling lives. If you want to discuss with experts, you can come for a consultation at PrimoCare Medical Clinic and get professional advice from our professionals. We are ready to take care of your optimal health. You can inquire or make an appointment in advance here.

References:

Tags PCOS, polycystic ovary syndrome

Uncategorized

Tips for Relieving Quadratus Lumborum Pain

Post author By winny
Post date April 5, 2023

/ บทความ / Tips for Relieving Quadratus Lumborum Pain

Better Posture, Better Health.

05 April 2023

Tips for Relieving Quadratus Lumborum Pain

05 April 2023

The quadratus lumborum (QL) is a muscle in the lower back that helps stabilize the spine and hips. Quadratus lumborum pain is the pain in the lower back, pelvis, and hips and can cause deep pain in the lower back or a stabbing sensation in the hips or pelvis.

Causes of Quadratus Lumborum Pain

There are several potential causes of quadratus lumborum pain.

Image from www.frehabthai.com

Sitting too long: The quadratus lumborum muscle tightens or contracts continuously when a person sits for an extended period of time. Muscle exhaustion can be caused by continuous contraction. A muscle that receives less blood flow may stiffen and hurt.

Poor posture: Standing or sitting with poor posture can put additional strain on the quadratus lumborum and cause pain. The muscle might get sore and tight if you slouch, tilt to one side, or sit without back support.

Weak muscles: It may be essential for other muscles to work harder than necessary if the quadratus lumborum’s supporting muscles are weak. The quadratus lumborum has to work harder to support the body when other muscles in the back and pelvic region are weak. The quadratus lumborum muscles could eventually get stressed out and overworked.

Unequal leg length may put additional strain on the quadratus lumborum and other muscles in the body.

Trauma: The quadratus lumborum can be hurt, just like any other muscle. Quadratus lumborum discomfort might result from a sports injury or muscular trauma from a car accident. Doing routine daily tasks incorrectly can potentially result in damage. For instance, carrying big goods awkwardly or incorrectly might put strain on the quadratus lumborum.

Treatments for Quadratus Lumborum Pain

To lessen the discomfort, a variety of treatments, including at-home care or a combination of home care and medical therapy, may help relieve quadratus lumborum pain.

Stretching

Stretching is one of the most effective ways to relieve QL pain. Here are some stretches you can try:

Child’s pose: Kneel on the floor, then lean forward and reach your arms out in front of you. Rest your forehead on the floor and hold for 30 seconds.
Seated forward bend: Sit on the floor with your legs extended in front of you. Lean forward and reach for your toes, holding for 30 seconds.
Seated spinal twist: Sit on the floor with your legs crossed. Twist your torso to the left, placing your left hand on your right knee and your right hand behind you. Hold for 30 seconds, then repeat on the other side.

Massage

The tight muscles that the quadratus lumborum is made up of can be made more flexible through massage. Simply lay a foam roller or massage ball on the quadratus lumborum muscle and rub it back and forth while gently applying pressure. If the pain does not go away, get a professional massage from a certified massage therapist.

Heat or Ice

Anxiety in the quadratus lumborum can be reduced by applying heat or ice to the affected area. Use an ice pack for 10-15 minutes at a time, or use a heating pad or heated cloth for 20 minutes at a time. For ice therapy, it should be performed within the first 36 hours of the injury for the effective results.

Posture Correction

Poor posture is a common contributor to quadratus lumborum pain. Be mindful of your posture throughout the day and try to maintain a neutral spine. Sit up straight with your shoulders back and your feet flat on the floor.

Exercise

Exercise helps ease quadratus lumborum pain and aid the back’s general health. Perform core-building activities like planks and bridges to improve your abdominal muscles. Pilates and yoga are also excellent choices for enhancing posture and flexibility.

Despite the fact that quadratus lumborum discomfort can be painful and incapacitating, there are techniques to treat it. If the quadratus lumborum pain persists, you can come for a consultation at PrimoCare Medical Clinic and get professional advice from our professionals. We are ready to take care of your optimal health. You can inquire or make an appointment in advance here.

References:

Tags quadratus lumborum pain

/ บทความ / Tips to Manage Chronic Medical Conditions

Better Posture, Better Health.

Tips to Manage Chronic Medical Conditions

Related Articles

/ บทความ / The Difference between Chiropractic Massage and Physiotherapy

Better Posture, Better Health.

The Difference between Chiropractic Massage and Physiotherapy

Related Articles

/ บทความ / How to Stay Active: Fitness Tips for Any Age

Better Posture, Better Health.

How to Stay Active: Fitness Tips for Any Age

Related Articles

/ บทความ / How to Best Take Care of Yourself During Summer?

Better Posture, Better Health.

How to Best Take Care of Yourself During Summer?

Related Articles

/ บทความ / Treatment for Achilles Tendon Rupture with Physiotherapy

Better Posture, Better Health.

Treatment for Achilles Tendon Rupture with Physiotherapy

Related Articles

/ บทความ / Symptoms and Dangers of PCOS (Polycystic Ovary Syndrome)

Better Posture, Better Health.

Symptoms and Dangers of PCOS (Polycystic Ovary Syndrome)

Related Articles

/ บทความ / Tips for Relieving Quadratus Lumborum Pain

Better Posture, Better Health.

Tips for Relieving Quadratus Lumborum Pain

Related Articles

About us

Contact

About us

Contact