Why is PrimoCare Medical Clinic Unique?

    /    บทความ    /    Why is PrimoCare Medical Clinic Unique?

Better Posture, Better Health.

Why is PrimoCare Medical Clinic Unique?

PrimoCare is a clinic that provides patient-oriented care as the core of the services. Our experts are with great intentions to take care of you in every step of your health journey with empathetic and continual care. 

At PrimoCare, we provide both curative and preventive services to help you to build a foundation for good health and make sure the patients are able to maintain sustainable healthcare. 

PrimoCare believes that quality healthcare begins with a strong patient-doctor relationship. Our team of dedicated and compassionate physicians takes the time to get to know each patient, understanding their unique needs and concerns prior to discussing and making decisions on treatment plans together with our patients. 

Why should you choose PrimoCare? 

  • We care for you empathetically
  • We spend more than enough time with patients to discuss on their problems
  • We actively listen to understand the patients and are open to discuss with them about their own plan of treatment
  • We try our best to provide the most easily-accessible, convenient and least waiting time service with continual care

Our Services

At PrimoCare, we provide curative and preventive medical services. 

Identifying the root cause of the symptoms you are suffering need major attention so that the patient can receive the proper treatment according to the symptoms. For PrimoCare’s curative medical services, you can get: 

  1. Diagnosis and treatment of general diseases, chronic diseases and minor injuries
  2. Psychotherapy : provided by psychologist or psychotherapist
  3. Physical Therapy : including physiotherapy and rehabilitation exercise
  4. Diet Therapy : provided by family doctor and dietitians

We believe that prevention is better than cure. So by catching and treating health issues early, we can help our patients avoid more serious and costly problems down the road. As PrimoCare’s preventive medical services, you can get: 

  1. Annual Health Check-up
  2. Chronic Disease Screening
  3. Mental Health Screening
  4. Physical Analysis by Physiotherapist
  5. Vaccinations

Another thing that sets us apart is our commitment to staying up-to-date and aim that we are providing the highest standard level of care as possible to make sure our patients receive accurate, efficient and most proper care to each of them according to their situations.

Our Associate Medical Director, Dr.Cherrywin Kongma said “A doctor’s responsibility isn’t just to treat diseases, but it is to treat the patient in every aspect of life, including  physical, mental, social and spiritual. We need to truly understand our patients and look after their total wellbeing, for them to thrive.”

PrimoCare Medical Clinic is dedicated to providing personalized, preventative, and convenient care to our patients. We strive to be the trusted healthcare partner for our patients, helping them to live their healthiest lives.

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Tips and Techniques to Help Athletes Avoid Common Sport Injuries

    /    บทความ    /    Tips and Techniques to Help Athletes Avoid Common Sport Injuries

Better Posture, Better Health.

Tips and Techniques to Help Athletes Avoid Common Sport Injuries

There are numerous health benefits of engaging in sports and physical activities including physical fitness improvement, mental well-being, and overall performance. However, the risk of sports injuries is an unavoidable part of an active lifestyle. To keep athletes in top form and reduce the likelihood of injuries,taking preventive measures play an important role. Explore the tips and techniques to avoid common sport injuries. 

  • Warm Up and Cool Down 

Proper warm-up and cool-down routines are an essential part of injury prevention. Before starting any physical activity, spend 10-15 minutes for some warm up exercises to enhance blood flow to the muscles and let them prepare for the demands of exercise. Likewise, cool down after workout by gradually reducing the intensity and incorporating stretching exercises to prevent muscle tightness.

  • Strength and Flexibility Building

Building strength and flexibility is important for injury prevention. Strength training exercises provide stability to major muscles and support for the joints. Incorporate stretching exercises into routine can improve flexibility and reduce the risk of muscle strains and joint injuries.

  • Appropriate Equipment and Gears

Appropriate equipment and gears are crucial in preventing sports injuries. Make sure to have well-fitted, supportive athletic shoes that are suitable for specific activity. For sports that involve impact or contact, don’t forget to wear protective gears such as helmets, mouthguards, shin guards, or pads to minimize the risk of serious injuries.

  • Follow Proper Technique 

Practicing proper technique is crucial for injury prevention. Whether it’s a specific sport or exercise, taking time to learn and execute the correct technique will optimize the performance. Seeking guidance from coaches, trainers, or experienced athletes can help ensure the proper form and assist in reducing the risk of strains, sprains, or other injuries caused by improper movements.

  • Listen to the Body and Rest

Listening to the body and allowing ample time for rest and recovery is essential. Pushing through pain or ignoring signs of fatigue can lead to injuries or severe conditions. Pay attention to any discomfort or pain and remember to modify the activities accordingly. Certain rest among the exercises will help the body heal and prevent overtraining.

  • Maintain Balanced and Nutritious Diet

Maintaining a balanced and nutritious diet plays a crucial role in maintaining overall health and also in injury prevention. Proper nutrition supports muscle growth, repair, and recovery. Ensure the consumption of a variety of fruits, vegetables, lean proteins, and healthy fats to provide the body with the necessary nutrients for optimal performance and injury prevention.

  • Stay Hydrated

Hydration is key for preventing muscle cramps and maintaining optimal physical performance. Be hydrated before, during, and after exercise. Water is generally the best choice but sports drinks can be beneficial during prolonged, intense workouts to replenish electrolytes for athletes.

  • Cautiously Increase Intensity and Duration

Avoid skipping steps and jumping into intense workouts or activities without proper conditioning. Cautiously increase the intensity, duration, and frequency of the training sessions to allow the body to adapt and build strength over time. Jumping into intense workouts can lead to overuse of muscles and can result in muscle imbalances.

  • Seek Professional Guidance

It’s always a good idea to seek guidance from professionals if you’re new to a sport or experiencing recurring injuries. The professionals can provide expert advice, assess the techniques, create personalized training programs, and help identify any underlying issues that may contribute to the injuries according to the individual needs. Following preventive measures can help athletes reduce the risk of common sports injuries and maintain the performance at optimal levels while enjoying the benefits of physical activity.

Visit PrimoCare Medical Clinic to consult and discuss the best physical activity plan for you. We are always ready to take care of you and for your optimal wellness. You can inquire or make an appointment in advance here.


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What Types of Chronic Pains Require Physical Therapy?

    /    บทความ    /    What Types of Chronic Pains Require Physical Therapy?

Better Posture, Better Health.

What Types of Chronic Pains Require Physical Therapy?

What is chronic pain?

Chronic pain is usually defined as pain that persists beyond the normal time that tissues take to heal following an injury. Most soft tissue injuries heal up within weeks, although some can take several months to completely heal.

Physical therapists can help with these conditions by working with patients to develop individualized plans using a range of treatment techniques designed to restore function and mobility, reduce pain, and improve quality of life. 

Physical therapy can be effective in treating these chronic pain conditions: 

1. Chronic muscle pain, also known as myofascial pain syndrome, is a condition that affects the muscles and the sheath of the tissue that surrounds the muscles. If the muscle pain has been experienced for an extended period of time, it is likely to lead to chronic pain. 

Chronic muscle pain can be caused by a variety of factors, including

  • Poor posture, and overuse of muscles
  • Over exercising, or usage of poor techniques leading to stress on muscles
  • Performing work activities using poor techniques that can lead to repetitive stress injuries
  • Anxiety and depression which can cause muscle tension, leading to significant myofascial pain

A physical therapist can help to determine the cause of your chronic muscle pain and develop a treatment plan to alleviate it.

2. Arthritis: It is an inflammation or swelling of one or more joints and there are many conditions that affect the joints, tissues around the joint, and other connective tissues. Arthritis pain can be relieved by being active physically, managing weight and protecting the joints. If the pain turns to be chronic, you should see the physical therapist and seek guidance.  

A physical therapist can develop treatment to reduce pain and minimize joint damage including exercises to strengthen the muscles around the joint and improve flexibility and reduce the load on the joints.

3. Fibromyalgia is a condition that causes pain all over the body, sleep problems and often emotional distress as it is a chronic pain disorder that affects the muscles and soft tissues. Patients with fibromyalgia are likely to be more sensitive to pain than patients without fibromyalgia. 

The cause of fibromyalgia is unknown, but it’s thought to be related to abnormal levels of certain chemicals in the brain and changes in the way the central nervous system processes pain messages carried around the body. However it can be effectively treated and managed with the help of a physical therapist. 

Physical therapy can be an effective treatment for fibromyalgia to help relieve some of the symptoms and make the condition easier to live with. Treatments can be one or combinations of:

  • Lifestyle changes, such as exercises and relaxation techniques
  • Talking therapies, such as cognitive behavioral therapy and acceptance and commitment therapy
  • Medicine, such as antidepressants
It is important to seek the guidance of a physical therapist if you are suffering muscle pain as they can help to determine the cause of your pain and develop a treatment plan that addresses your specific needs. PrimoCare is always ready to be with you along your entire health journey to improve your overall quality of life.
To analyze and assess the cause of chronic pain 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.

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How can I treat chronic back pain?

Better Posture, Better Health.

How Can I Treat Chronic Back Pain?

According to research, 90% of middle-aged to elderly people are suffering from back pain. Back pain can be divided into many forms, from short-term pain to chronic pain that comes from a variety of causes whether it is a sprain bone pain or pain caused by an accident. In some cases, the back pain may be caused by being overweight as well.  

Chronic Back Pain

Uncomplicated muscle soreness generally resolves in less than a week but if you have back pain continuously for more than 2 weeks onwards or have other complications such as weakness, numbness, fever, history of trauma, unintentional weight loss, history of cancer, steroid use and intravenous drug use, you should consult with a doctor to identify the cause of pain and get treatment before chronic back pain occurs. However, chronic back pain is considered as one of the key symptoms of Office Syndrome. Myofascial Pain Syndrome is caused by repetitive work on the same muscle for a long period of time resulting in muscle inflammation and pain in various sites.

How to Prevent Chronic Back Pain?

The following methods will help prevent back pain. In order not to let it happen again, start doing these methods yourself.

  • Exercise 
    Many of you may think you should not exercise while you are suffering back pain. But in fact exercise is one of the best things you can do for your back pain. Stretching exercises can help you improve mobility at some stiffness areas of your body  such as your lower back and have a lot of benefits to not only your back pain symptoms but also improve your overall health status. And the exercises should be considered by a professional.
  • Control Body Weight
    Being overweight can result in back pain as the main function of the back muscle is to support the body stability and it should be controlled to be within the standard with nutritious food and exercising regularly to help prevent back pain.
  • Take a Break
    If you sit in any position for too long it can result in back pain. Try to rest for 10 minutes every 1 hour, and change the sitting position correctly. This can help prevent back pain.
  • Keep the Body Posture Properly
    Whether it’s sitting, standing, walking, or lying down, getting the right body posture until it becomes habitual is important. Because in addition to helping you to look better, it will also help prevent pain in different parts of the body as well.


Physical Therapy 

Physical therapy is the therapy to restore and strengthen the ability to use the body with various techniques through the audit method and treating the deficiencies of the body caused by the condition of the disease or abnormal movements. However, physical therapy may help relieve pain recovering from injury and help keep the body in balance.

Techniques and Methods of Physical Therapy

Physical therapy focuses on rehabilitation of various ailments with behavior modification together with exercise or use physical therapy tools such as:

  • The science of massage to relax after exercise (Sport massage)
    It is a muscle massage for exercisers or those who have been using heavy muscles and it is different from other massages. The relaxation massage after exercise will focus on deep muscle massage. In sport massage, various techniques are used so that people who exercise can use their muscles to their fullest potential and reduce the likelihood of injury while exercising

  • Ultrasound Therapy
    Ultrasound therapy is the usage of high frequency sound waves to reduce pain, swelling or inflammation of tissues. It accelerates tissue repair and loosen tense muscles as well as increasing the flexibility of the joints in the deep layers. It can also be used to help in the treatment of office syndrome as well.

  • Shockwave Energy Therapy
    Shockwave therapy has the ability to stimulate the injured fascia so that the body can create new muscle cells and helps to break down the fascia and loosen the muscle layer. Shockwave energy has the ability to relieve chronic pain.

Physical Therapy Procedures

Physical therapy is one of the important steps in helping to restore the bones and muscles of the body through the use of techniques such as the science of massage, relaxation after exercise (Sport massage), ultrasound therapy and shockwave therapy, etc. The treatments in addition to physical therapy, also include

  • Assessment of the body structure to determine the cause of illness, pain, muscle inflammation, chronic pain and the balance of the body.
  • Building knowledge and understanding to adjust working posture as appropriate for individual.
  • Educating and promoting exercise continuously in the right way so that the muscles are strong and flexible in order to prevent muscle injuries

Who Should Get Physical Therapy?

Physical therapy can be performed both before and after having abnormal symptoms as physical therapy is about taking care of and restoring the functioning systems of different parts of the body such as muscles, bones and blood circulation in order to work more efficiently

  • Office syndrome patients : Many symptoms like painful symptoms related to the musculoskeletal system can affect daily life or cause movement impairment. These symptoms can be treated with physical therapy to restore the patient to be able to return to daily life as usual.
  • People with chronic back pain: There are many types of physical therapy to reduce chronic back pain such as ultrasound, electrical stimulation, or physical therapy with muscle relaxation including adjusting the patient’s daily posture to be correct
  • People with neck and shoulder pain : Physical therapy can treat and relieve aches and pains so that everyone can go on with their daily lives as usual. The doctor will make a diagnosis and consider the appropriate treatment for each patient by focusing on treatment at the root cause of symptoms including alleviating pain to a minimum

However, visit Primocare Medical Clinic to identify and assess the body structure to treat aches and pain and myositis chronic pain. We are ready to take care of your health completely with prevention and maintaining physical health by exercise management with the use of specialized tools. You can inquire or make an appointment in advance here.


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Better Posture, Better Health.

    /    บทความ    /    Better Posture, Better Health.

Better Posture, Better Health.

Better Posture, Better Health.

Body aches can result from sitting in the improper position for an extended period of time. Not only can it cause aches and pains, but it also has a negative impact on the circulatory system and nerves. As a result, adjusting your sitting habits can make your body healthier.

Sitting positions to avoid

In everyday life, sitting in a comfortable position, there’s a chance you’ll end up hurting your health more than you think. If you have risky behavior by sitting in the following postures. For greater health, try modifying your habits.

  • Hunchback : By tensing the muscles, this sitting posture has a direct effect on the spine. It can cause pain in the shoulders and hips, as well as the possibility of irreversible bone abnormalities. 
  • Squat : Knee bursitis can be caused by squatting because the outer knee support bone slides forward. It causes conflicting knee cartilage and knee joints, straightening the legs immediately after getting up will cause soreness in the joints and symptoms of knee osteoarthritis.
  • Sitting Chin On Hand : Sitting with your chin on your hand will not only make you look impolite, but it will also affect the wrist bones. And has a bad effect on the face, generating wrinkles as a result of pressing the hands against the face for a long period of time.
  • Cross-Legged : Sitting cross-legged in the same position for an extended period of time can harm the knee and lead to osteoarthritis. It can also cause beriberi, which is a condition caused by prolonged pressure. It can potentially lead to long-term spinal problems.

Improve your habits for better health

When you recognize the source of pain caused by sitting posture, try to make an effort to change your regular routine for greater health

  • Sit up with your back straight : Sitting with a hunchback stiffens the spine, which causes muscular and joint fatigue. It will help to keep your spine in place if you sit with your back straight. However, hunchbacks affect more than just your back. It also has a negative impact on the internal organs, the lungs and intestines will also have to work harder.
  • Keep your wrist in a neutral position : The desk should be situated to the height of your forearms and your arms should be bent at 90 degrees to relax your shoulders while also preventing hand stretching or wrist bending
  • Change your posture : Every 30 minutes, change your posture by altering your seating position or standing up. Alternatively, go for a walk and rest for a while to relieve the stress that can lead to muscle problems.
  • Stay active : Any type of exercise can help improve your posture, but certain exercises are especially beneficial. Yoga, tai chi, and other classes focusing on body awareness are among them. Exercises that strengthen your core are also recommended (muscles around your back, abdomen, and pelvis).

Risky group

Those who must spend a significant amount of time in front of a computer. Chronic muscle aches and pains can be caused by sitting in the improper position. Modifying behavior begins with sitting properly, which includes sitting up straight, not bending your neck, keeping your head straight, adjusting the chair level to fit the table, aligning the eye level with the computer monitor, having a backrest and two armrests to prevent shoulder tightness from being lifted. To avoid headaches and eye strain, you should also rest your eyes after using the computer for a long time.

Physical Therapy can help.

Sitting in the wrong position can lead to office syndrome, which is produced by the body repeating the same posture for an extended period of time. Physical therapy can aid in the recovery of your body by providing guidance on how to restore your body to its proper position.

If you’d like to schedule an appointment to get your form analyzed and evaluated to find the cause of soreness, tiredness, and joint pain, along with aches and pains stemming from muscle inflammation. You can get help at Primocare Medical Clinic which is prepared to look after your physical and mental health. You can make an appointment in advance here.