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Aleks Physio
Canada
Приєднався 22 жов 2020
Welcome to the channel! I'm Aleks, a Physical Therapist from Vancouver, British Columbia, Canada. On this channel, you’ll learn about exercise prescription, pain sciences education, common musculoskeletal conditions, review on common myths in the rehabilitation/fitness community and fitness-related content. My mission is to use evidence based research and information to educate members of the public, as well as other health care professionals on the life of a physical therapist, what we do and how we can use our education and experience to reach a global community!
DISCLAIMER: The videos on this channel is not medical advice and is intended for general education and demonstration purposes only. They may not be appropriate for your specific situation. Thus, get approval from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop. Perform movements at your own risk.
Educate. Exercise. Empower.
Thanks for subscribing!
DISCLAIMER: The videos on this channel is not medical advice and is intended for general education and demonstration purposes only. They may not be appropriate for your specific situation. Thus, get approval from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop. Perform movements at your own risk.
Educate. Exercise. Empower.
Thanks for subscribing!
Understanding Your Chronic Pain Better
Chronic Pain Sciences 101 🚨
Hi all,
In this video, I go over different concepts and analogies to help you understand pain better.
Pain is a complex sensory subjective experience associated with actual or potential tissue damage.
It is individualized to each person and can vary immensely.
Although pain can be black and white (break your arm after a fall). With chronic pain, it becomes more gray.
Specifically, not only can there be physical changes, but changes occur to our nervous system and wiring.
Pain can be exacerbated and influenced based on a whole host of factors such as thoughts, beliefs, fears, emotions, experiences, sleep, etc.
Chronic pain becomes more about managing symptoms versus getting rid of pain altogether.
Do you have chronic pain? What have you found that has helped with your recovery? Let me know down below! ⬇️
Remember, this isn’t medical advice. Just education only. Please speak to your GP if you are struggling with chronic pain to see what resources are available.
Educate. Empower. Exercise
Aleks Physio
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#pain #painmanagement #painscience #painsciences #chronicpain #chronicpainmanagement #chronicpainwarrior #physio #education #understandingpain #paintreatment
Hi all,
In this video, I go over different concepts and analogies to help you understand pain better.
Pain is a complex sensory subjective experience associated with actual or potential tissue damage.
It is individualized to each person and can vary immensely.
Although pain can be black and white (break your arm after a fall). With chronic pain, it becomes more gray.
Specifically, not only can there be physical changes, but changes occur to our nervous system and wiring.
Pain can be exacerbated and influenced based on a whole host of factors such as thoughts, beliefs, fears, emotions, experiences, sleep, etc.
Chronic pain becomes more about managing symptoms versus getting rid of pain altogether.
Do you have chronic pain? What have you found that has helped with your recovery? Let me know down below! ⬇️
Remember, this isn’t medical advice. Just education only. Please speak to your GP if you are struggling with chronic pain to see what resources are available.
Educate. Empower. Exercise
Aleks Physio
-
-
-
#pain #painmanagement #painscience #painsciences #chronicpain #chronicpainmanagement #chronicpainwarrior #physio #education #understandingpain #paintreatment
Переглядів: 10
Відео
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I just found out on pet scan I had 5 rib fractures. I have ongoing pain even after I guess I healed.
You can still have pain even after physiological healing has taken place. Lots of factors play a role in why we can still develop persistent pain. Hang in there! Follow up with your GP as needed. -Aleks
Hey both my knee cap move or relocat on its own, its happens more often however i have never had any injuries before..
Is there any pain associated? May be a good idea to see your general provider to perform a more thorough assessment on if there is anything going on, such as a hypermobility issue. Keep me posted. -Aleks
My uncle gave me a bear hugg but he squeezed my bottom rib with a lot of force i been hurt for about 2 weeks now
Hi Roberto, please seek the appropriate medical attention if you believe you have fractured your ribs. Keep me posted. Cheers, Aleks
Aleks you are the man. Thank you brother! I had come to this assessment but your reiteration and suggestions for breathing techniques were Awesome! Just a contusion
Thank you for your kind words! Glad to hear you are doing ok. Keep me posted on the progress. Cheers, Aleks
Thank you for the video but this audio quality is terrible, really difficult to hear
Yeah it is more echoey than I was hoping for. Thanks for the feedback!
thank you so much i have realized i get anxious or i have bad anxiety i panic a lot so this really helped thank you so much
Happy to help. Thank you kindly for your comment! :) - Aleks
So accurate, you can tell he has never had broken ribs. It is amazing how doctors always want to tell you what is going on with your own body, and yet they have never experienced it. A lot of doctors are using old info.
Why the shade? I’m trying to share the info that I’ve learned from working with hundreds with rib fractures in my career. Bizarre comment. Does a cancer doctor need to have cancer to help people get better?
@@aleks_physio I have a fractured rib at the moment and i can't lay on my back, it's agony, and if i tried to use a pillow on my chest also agony. So you advocate for this method and have not experienced the pain that goes with your methods. Some of the shade maybe due to having had 4hrs sleep in 2 days. and don't get me started on cancer doctors.
This isn’t medical advice though. It’s general education from what I’ve found that has worked with patients in the past. Does it work for all patients? Of course not. I’ve continuously mentioned that pain is a complex experience that is person to person specific. Lots of factors play a role. This is why some people have broken ribs or injuries and have minimal limitations and others have considerable ones. If I’m your Physio and I’m telling you to try this method and it’s not helping. I wouldn’t tell you to keep doing the same thing again. But I’m not your Physio. Just someone on UA-cam trying to share my experiences who’s worked in an inpatient trauma hospital and seen many of these patients. Regardless, I know it’s tough but hoping for a speedy recovery!
Thank you so much. Love the video. Just had a C4-C5, C5-C6 Fusion and will not go to therapy until I have a lower back surgery next month. I am doing great expect my shoulders and arms do bother me a bit and I need exercises to strengthen these areas. Your presentation is just perfect. Thank you so much for taking the time to do it for us!
Thank you for your kind words. Made my day! All the best in your recovery and good luck with surgery next month! Regards, Aleks
Hi, I am a support worker, my client has neck infusion operation, it is 3 months since the operations, his neck completely stiff, physiotherapist said nothing to do!!!, I am trying with him to do yes and circle shoulder exercises. Note, he has full sensation, moving his arms and legs, I am now doing settings balance exercises to prepare him for walking. My target in 6 months put him on his leg again
I jammed my pinky finger
Hang in there 💪
Very concise! Thanks! Great to know. Its been a week since I tackled a parking pillar with my lowest left rib. Almost better. Couldve been worse. The pain and constant throbbing was obviously annoying and limiting but the psychological effects were what hurt the most.... the realization that I've gotten old and cant take a bodyshot!!!! ?? 😢😂 peace
No problem! Haha hang in there. Hoping for a speedy recovery! -Aleks
@@aleks_physio 🙏❤️
thank you so much i thought i had something wrong
No problem! Happy to help! -Aleks
I cannot sleep on my back for long I reckon I snore, and wake myself up . I just cannot get comfy , its so frustrating when you sleep on your right side normally, and the pain is on that side.
I know. The sleep is the most challenging. Play around with pillow positioning to see if that helps. Small tweaks/adjustments generally can make a difference. But it also is quite person-specific. Hang in there n -Aleks
Hi sir. rhinoplasty done with rib cartilage harvesting.last 40 days pre op.and my nose still bend.can we again take the piece of nose rib cartilage fix the cartilage rib same area is it heal to possible
I’m not too familiar with the rhinoplasty and rib cartilage unfortunately. Please seek the advice of your GP and/or surgeon. -Aleks
I jammed my finger while playing basketball
See a Physio if it’s bothering you and hasn’t gotten better still. Hang in there. -Aleks
thank you
💪 happy to help!
Hey my left leg kneecap is proper it also move but my right leg kneepcap move more than the left leg and i have a unbairable pain what is the cure of it then?
Unbearable pain in your knee when you move your kneecap? Probably a good idea to see your Physio to do a more thorough exam and figure out what’s causing these symptoms. Keep me posted. -Aleks
Thank you. 😊 I currently have fractured ribs and they hurt something terrible 😢.
Hello, thank you for your kind words. Hang in there. Hoping for a speedy recovery. Follow up with your GP as needed! -Aleks
I have this in both arms. I have neck disc bulge with stenosis 😫
Hang in there! See a PT for rehab. -Aleks
Iam this sir pls I need a solution everygirl see me say I walk a penguin pls help 😭
See a Physio! -Aleks
your words / voice soothed me. I'm almost at 3 weeks post fracture of 6 and 7 on my left side. Week two was very disappointing as it felt like I went backwards in recovery. But learned it was normal muscular pain post trauma of my fall. Muscle relaxers really helped. Had to ask for them. I desperately want to change my position in bed but have yet to roll on any side because I feel my fractured ribs slipping popping around as soon as I start. Gah I want to roll on a side so badly. thanks for this post.
Thanks for your kind words. Hang in there! Ups and downs but the trend should be small victories overall. Hoping for a speedy recovery! -Aleks
Thanks I needed this I have COVID cough so I needed this?
Hang in there! Hoping for a speedy recovery. -Aleks
@@aleks_physio thanks
I have swelling and pain in that region for 3-4 months now on my left side. The tightness extends to dide of the neck, will this help?
I couldn’t tell. It depends on what the diagnosis is. See your GP or Physio for more guidance. This is just education not medical advice. -Aleks
I had spasms with sharp stabbing in my back. I broke three ribs 4,five and six my pain medication. My doctor put me on is not helping. They also put me on a muscle relaxer spasms have some degree subsided but the pain is a 20. I’m doing everything I’m supposed to be doing. I’m icing. I’m getting around, not staying in bed using pillow when coughing seems to help!
Hang in there Debra. The road to recovery is generally bump, however, the trend should be upwards. Follow up as needed with your GP. -Aleks
Thank you !!!
Happy to help! Thanks for your kind words! -Aleks
How many times can I do these exercises per week and how many sets should I do each exercise?
It depends on level of fitness and stage of recovery if you have an injury. See a Physio.
@@aleks_physio i have compensated trendelenburg can do this exercise every day ?
Generally we don’t recommend exercises to be done everyday in order to allow your body time to heal and recovery from the previous exercises, depending on how strenuous the exercises were. I would rather someone do it 4-5x/week consistently for 2-4 sets of 8-15 reps then do everyday. See a PT. This can vary. Not med advice. Aleks
Got punched in the chest closer to my shoulder (dont ask it was a stupid dare and idk why i went through with it) i thought it was just a bruise but am now thinking otherwise, the pain is localized but started spreading after 24 hours but if i thouch it only 2 smaller points in my ribs hurt like a bitch. It feels like getting stabbed when i breath a little. It hurts to move my upper body and its hard to oven extend that arm more than halfway. Its more tword where they should connect around my collarbone area and one pint in my back i cant pinpoint due to pain restricting movement. I can feel it in my armpit and bicep also which i think that itself is bruising besides the sharp pain behind my arm goi g into my armpit. Kinda fucked i just got over breaking my toe and dislocating a few things just from existing (it happens so much i have to ask a friend to help me, it doesn't hurt so much anymore definitely still a 5 on the painscale up to an 8 -9 for new joints ive never dislocated dislocating.
Hard to say if it is broken without more information. See your GP to order X-rays and monitor for any other symptoms. Most rib fractures in isolation in the absence of any other injury generally tend to heal well without any intervention although can be up and down in the early stages, trend should be towards overall improvement. Keep me posted. -Aleks
I broke my 7th rib on the left side, due to the xray it is not dislocated. The doctor told me that im allowed to ride my bike if i can handle the pain, and do what i want, i even can do other sports too. So i made a few bike rides in the first 2 weeks. Then i went back to an other doctot, he said that i shouldn't do that, and should have rest for another 2-3 weeks. I don't know now what is better for healing. I can handle the pain but i dont feel any development...
Generally these fractures are pain limiting that’s why there are two conflicting opinions. I think the answer is somewhere down the middle. You don’t want to push past the pain, but some discomfort is generally ok (in the absence of any other symptoms or injuries that occurred in addition). Start slow and build up as able, watch your 24 hour tolerance after the activity to monitor for flare ups. Keep me posted. -Aleks
Unsure whether I bruised or had a small fracture on rib on my left side above breast, but xray didn’t show anything. Ugh. Still hurts all the time esp w breathing and I can’t do exercise I normally do that involves twisting or arm movements. I can’t give up on swimming though… I wonder if front crawl is ok or should I switch to breathstoke?
See a Physio would be the best bet. It Depends on your timeline and symptoms and what you can and can’t tolerate. No way for me to tell you which ones better without an assessment. Most rib fractures so heal and should slightly improve overall despite ups and downs daily via pain. -Aleks
Thanks for the reply. I am trying to get seen but it’s difficult here as public healthcare system is broken and wait times are awful and I cannot afford private. I will try to see which swimming style doesn’t cause me sharp pain today.
I crashed into a tree on a dirt bike and jammed my finger😢
Hang in there. See a PT. It should get better generally. -Aleks
Hi Aleks. I'm 1 month post L4 L5 S1 surgery. I have numbness in my left leg before surgery but in now both legs. Is it normal? I walk every day but have not yet started any exercises. Thank you
Yes it can be. Nerves are still healing. Numbness is usually the last to recover. Unsure how much recovery as it all depends. Day by day. Keep walking and exercises as per surgeon recommendations. Follow up as needed. -Aleks
Hi Aleks. If the numbness from epidural fibrosis, what exercise do you suggest tqvm
@adilahaz none in particular over general exercises as described here. Unless your surgeon has any specific restrictions or limitations. -Aleks
OK thanks.. I just follow the exercises tqvm
Dr❤ my age is 36 years.sir rib cartilage harvesting for a rhinoplssty. Any slow damage in rib seen when i get older please 🙏reply sir
It depends on how the surgery went but would not affect the health of the ribs unless done poorly or if you had immediate complications afterwards. Follow up with your doctor as needed. Monitor for any unusual signs (shortness of breath, rapid heart rate, abdominal pain, etc). -Aleks
Should note, many people experience that “pop” and it’s not a break, but movement in the cartilage. Typically followed by 2-4 weeks of generalized tenderness
Hi Jameson, correct (I wrote this in the description section to elaborate on this video). Movement and can also be an injury to the muscles/cartilage/tendons/ligaments. Cheers, Aleks
Me to it's fat
Hang in there. See a Physio. -Aleks
Thanks for sharing these exercises
Happy to help. Thanks for your kind words! -Aleks
I definitely broke my ribs…,,
Wishing you a speedy recovery! Hang in there. -Aleks
thanks!
I went to the doctors and they are broke 😭
@mxaisie oh darn. Hang in there!
I was running, and then my bottom 2 ribs started hurting so much to the point I couldn’t run any longer for that day; I didn’t hear a pop or crack, (my bottom 2 right ribs) should I be concerned or no? This HAS happened in the past but hadn’t for a while until today.
Does it just come on when you run? Always a good idea to see your provider if you are in doubt. Keep me posted. -Aleks
@@aleks_physio yes it just happens when I run, it doesn’t happen every time but but in occasion it does
Thank you. I just got steroids and antibiotics shots cause I thought my right lung was infected, or I had pneumonia. But now I know it’s my ribs
No worries. Wishing you a healthy recovery. -Aleks
@@aleks_physio thank you, and God Bless and Protect you in Jesus Name, Amen🙏❤️
I have a lot of pain coming from my ribs and sometimes it hurts to breath could this be a bruised rib?
Did you have an injury or a known mechanism of injury? It’s always hard to know without doing an exam and looking at images. See your GP for more guidance. Wishing a speedy recovery. Keep me posted. -Aleks
I fell down carpeted stairs and landed on left back , went to urgent care no imaging , said I fractured several lower left back Popping and movement felt Extreme pain when laughing deep and getting out of bed cannot cough , left side lower ribs in somewhat indented in upon looking at back…. Any help? Thoughts on what I should do ? Be worried about? I have some burning in back area as well in some positions
Hi Julie, I’m not quite following the story. You said you went to urgent care and no imaging but then said fractured several lower left back? Who said that? You fractured your back or the ribs in the lower back area. What did the provider tell you moving forward? Generally if it’s stable fracture without any other injury to the organs or other symptoms other than pain, it generally gets better with time. Albeit this can vary in terms of how long and what you can and cannot do. Follow up with your GP as needed. Wishing a speedy recovery. Keep me posted. -Aleks
@@aleks_physio the doctor at urgent care did an exams with her hands and said she could feel the fractures and said the x ray wouldn’t change her care plan. The popping and movement is on my lower left rib cage I was wondering who best to follow up with . What type of care provider I don’t have a GP I never go to doctors nor want to. But I will follow up with chiropractor or physio? Never heard of that
I’m on day 5, how long do I wait or can I start now? If you hear and feel popping is that okay?
Generally we say to use pain as a rough guide. But again I can’t tell you the exact recommendations because I’m not your provider. remember this is just general education not medical advice. See you GP for clearance and follow up with a Physio.
I have a question, so i have been having slight pain when i move a certain way or if i poke my bottom rib, do you know if it's anything serious? Or if I should go see a docter?
Always hard to say without knowing the story. If in doubt, doesn’t hurt to get it checked out. Keep me posted. -Aleks
@@aleks_physio ok, thanks
Fractured a multiple ribs (I believe) in a fall at my sons baseball game. Fell backwards in the seating area and landed on my left side on the row of seats behind me. The pain the next morning was pretty intense getting out of bed. No signs of bruising, didn't have any breathing issues of any bloody urine that would indicate a kidney injury. Didn't go to an ER or doctor (I'm the type that needs to be on deaths door for that). Pain was 7-8 out of 10 for a couple weeks before subsiding. Slept on my back or the uninjured left side. (I'm a side sleeper anyway) . At times I could feel a clicking that I assumed was the fractured area. Was about 4 or 5 weeks for the pain level to drop to a 2 or below. Now I have no pain but can feel a slight "dent" on my left ribcage where I landed. I assume my ribs sort of healed that way. No pain, no trouble breathing, no excess coughing. Just a minor deformity where I landed and the fractures occurred. I've thought about seeing a doctor just to confirm there's nothing to worry about down the road, but right now without any pain, trouble breathing, or symptoms of anything else, I wonder if I even need to.
Hi Chris, good to hear that it is getting better. In the absence of pain or any constitutional symptom then generally it would be ok to monitor. However, of course I don’t know the story so if you are concerned it’s also a good idea to follow up as needed! Keep me posted. -Aleks
Which i saw this before my first ever hike
At least Now you know for the future! Did you have an injury? -Aleks
awesome great video.
Thank you kindly for your words! -Aleks
Can't not hear
Thanks for the feedback. -Aleks
For monster walks, I recommend adding a band around the knees as well as ankles. If not, I see clients lead the step with the foot & knee caves in, defeating the purpose
Hello, yes these can be other ways to make it more challenging! They’re probably leading in that pattern due to decrease in strength or compensatory patterns/movement patterns that they may not be aware of! That’s why it’s beneficial to work with someone for exercise cues and knows how to make them easier and more challenging! -Aleks
I fractured 2 ribs up near my breast area. I had car accident. Im in so much pain. Was doing good for a few days. I made sure i was moving around alot. Now im in the same bad pain again. Not sure what I did wrong.
You may have overdone it. In the early days it’s important that you stay active but relatively. They key is to slowly build up activity level and monitor 24 hr pain response. Of course this can be quite challenging especially when you’re feeling good to not test the boundaries. Follow up with GP as needed. Although it may be up and down in the short term the general pattern should be improvement. Keep us posted. -Aleks
Jumped while playing basketball landed on a players shoulder into my left rib. My symptoms are that of a bruised rib. pain only when I put pressure or crunch. I did hear a sound when I injured my rib tho. Two pops like I was cracking my knuckles. Kinda assumed they were broken because of that. Any idea?
Not necessarily re: the popping. But get it checked out if you’re concerned. Recovery would of course be longer for a broken vs bruised rib. However, generally even with a simple fracture treatment is conservative. No surgery. Regardless, an X-ray or CT can rule a fracture out and give you more reassurance. Should slowly get better as time passes. Keep me posted. -Aleks
Thanks 🙏
Happy to help! Thanks for watching :) -Aleks
It helped so much thx for sharing
Thanks for your kind words Verlie! Wishing you a speedy and successful recovery! -Aleks