ECO Physiotherapy Center – Health and Wellness
Where we are
Carretera General 66, La Camella
Call us
+ (34) 922 72 06 61
Send us a message
info@fisioterapiaeco.com

Category: Therapy

ECO Physiotherapy CenterBlogTherapy
By FisioterapiaECO Exercises, Physio, Therapy, Work Injury

Relieving neck pain

Relieving neck pain: a practical guide to regaining your well-being

Discover how to relieve neck pain with stretching, self-massage, physical therapy, and Pilates. Improve your well-being with this practical guide.

When your neck screams: a true story

Laura, a 34-year-old graphic designer, had been experiencing sharp pain in her neck for months. The stress of work, hours in front of the computer, and lack of movement meant that one day, when she woke up, she couldn’t turn her head. “It felt like I had a rock in the back of my neck,” she recalls.

Like many, she thought it would go away on its own. But it didn’t. That’s when she decided to take action: she learned simple stretches, self-massage techniques, and went to her physical therapist. Today, not only has she improved, but she has also incorporated Pilates into her weekly routine to prevent relapses.

Her story is one shared by many. If you are also dealing with neck pain, here is a clear and accessible guide to regaining your well-being.

What is neck pain?

Neck pain affects the neck and upper back area. It can be acute or chronic and is often associated with:

  • Poor posture (especially when sitting in front of screens).

  • Emotional stress.

  • Lack of movement or excessive tension.

  • Sports injuries or accidents.

Beyond discomfort, it can cause dizziness, headaches, and even radiate to the shoulders and arms.

Patologías

Stretching: release your neck in a few minutes

One of the most effective and accessible methods for relieving tension is cervical stretching.

Benefits:

  • Reduces stiffness.

  • Increases mobility.

  • Promotes circulation in the area.

Simple exercise:

  1. Sit with your back straight.

  2. Gently tilt your head to one side (as if you wanted to bring your ear to your shoulder).

  3. Hold for 15 seconds without straining.

  4. Repeat on the other side.

Do this every morning and at the end of the day. In less than a week, you will notice improvements.

Self-massage: your hands as a tool for relief

When your neck is tense, self-massage can be your best ally.

How to do it:

  • Use your index and middle fingers to gently press the muscles at the base of your skull.

  • Use circular movements.

  • Spend 2 minutes on each side.

This simple gesture can help you relax the cervical area and release accumulated tension.

When to see a physical therapist

Although stretching and massage help, acute neck pain should not be underestimated.

See a physical therapist if:

  • The pain persists for more than a week.

  • There is limited movement.

  • You feel tingling in your arms or hands.

The physical therapist will evaluate your case and apply techniques such as manual therapy, dry needling, or specific mobilizations. In addition, they will teach you exercises tailored to your particular case.

Don’t wait for the pain to become chronic. Professional care makes all the difference.

Pilates: more than exercise, prevention

Pilates is a comprehensive method that works the body and mind, ideal for caring for the cervical area.

Advantages of Pilates:

  • It strengthens the deep muscles of the neck and back.

  • It improves posture.

  • It teaches you to breathe and move with awareness.

  • It prevents future injuries.

Many physical therapists recommend it as an ideal complement to treatment, especially if you work long hours sitting down or under stress.
Conclusion: your neck deserves care

FisioPilates

Conclusion: your neck deserves care

Neck pain is not something we should normalize. It affects your energy, your sleep, and even your mood. The good news is that there is a lot you can do to relieve and prevent it:

  • Stretch daily.

  • Practice self-massage.

  • Consult your physical therapist.

  • Incorporate Pilates into your life.

Like Laura, you can go from pain to wellness with small, sustained changes.

WHEN TO USE COLD?

✔ Ideal in the first 48-72 hours

  • Acute pain (due to a bad movement, sudden muscle spasm, or whiplash).

  • Obvious inflammation: hot, swollen, or red area.

  • Post-trauma: blow, accident, fall, cervical sprain.

🎯 What does cold do?

  • Reduces inflammation.

  • Decreases pain.

  • Controls bruising.

  • Prevents further damage.

✅ How to apply cold:

  • Use a cold gel pack or ice wrapped in a cloth (never directly on the skin).

  • Apply for 10-15 minutes every 2 hours.

  • Do not sleep with the cold pack on or exceed 20 minutes.

🔴 WHEN TO USE HEAT?

✔ Ideal after the first 72 hours

  • Chronic pain (more than a week).

  • Persistent muscle tension.

  • Pain due to stress or poor posture.

  • Stiffness when moving the neck without inflammation.

🎯 What does heat do?

  • It relaxes the muscles.

  • It improves circulation.

  • It increases tissue elasticity.

  • It relieves the feeling of stiffness.

✅ How to apply heat:

  • Heating pad, seed bag, or warm, damp towel.

  • For 15-20 minutes, 2-3 times a day.

  • Do not apply to damaged skin or sleep with it on.

⚠️ AVOID THESE MISTAKES

  • Do not use heat if there is acute inflammation (it will make it worse).

  • Do not use cold if the pain is chronic or muscular without inflammation.

  • Do not use either if you have severe circulation problems or altered sensitivity (consult first).

And you, are you taking care of your neck as it deserves?

By FisioterapiaECO Physio, Therapy

Knee pain and meniscus injury

Meniscus injury: causes, symptoms, and solutions for your knee pain

Discomfort when going down stairs. That strange “click” when turning. Pain that comes and goes without warning. If any of this sounds familiar, you may be dealing with a meniscus injury. And no, you’re not alone.

Meniscus injuries are one of the most common causes of knee pain, especially if you play sports or are over 35. But don’t panic: an injured knee doesn’t mean your active life is over.

We’re going to explain what this injury is, how to identify it, and, most importantly, how to feel good again.

What is the meniscus and why is it so important?

Imagine two small crescent-shaped pads inside your knee. Those are the menisci. You have two in each knee, and their function is to cushion movements, protect the cartilage, and keep everything in place when you walk, run, or simply bend down.

But as with any part that gets a lot of use, it can also wear out or tear.

How do I know if I have a meniscus injury?

Common symptoms

Everyone experiences it differently, but these are the most common signs:

  • Knee pain (when walking, bending down, or turning).

  • Inflammation or swelling after exertion.

  • Feeling that the knee is “locked.”

  • Internal popping or clicking.

  • Difficulty fully extending or bending the leg.

Sometimes the pain appears days after the movement that caused the injury, which is why many people confuse it with a simple strain.

Most common causes

  • Sudden movements or turns (very common in sports).

  • Lifting weights with poor posture.

  • Degeneration due to age or progressive wear and tear.

  • Poor footing or muscle imbalances.

Treatment for a torn meniscus: is surgery always necessary?

This is one of the most common questions… and the answer is: it depends. Not all meniscus injuries require surgery.

Non-surgical options

  • Specialized physical therapy to strengthen the muscles that protect the knee.

  • Medication to reduce pain and inflammation.

  • Changes in exercise or sports routine.

  • Use of insoles or adjustments to footwear.

👉 In many cases, especially for minor injuries or wear and tear, these treatments work very well.

When is surgery necessary?

Surgery is usually recommended when:

  • There are constant blockages in the knee.

  • Pain persists despite conservative treatment.

  • It is a large tear or in an area with poor healing capacity.

Today, the most common operation is arthroscopy, a minimally invasive technique with good recovery. But the most important part comes after…

Rehabilitation after a meniscus injury: the key step that many underestimate

This is where many people get impatient. But if you want to move again without pain, rehabilitation is essential.

A good plan includes:

  • Personalized exercises to regain strength and mobility.

  • Balance and postural control work.

  • Gradual progression towards your usual physical activity.

Remember: it’s not just about “being pain-free,” but about regaining confidence in your knee.

Can you return to sports? Tips and recommendations

Yes! Many patients return to running, dancing, or hiking after a meniscus injury. But you need:

✅ Time
✅ Good professional support
✅ Patience with yourself

Avoid returning to sports too soon. Overconfidence is one of the most common (and most costly in terms of health) mistakes.

Conclusion: your knee can be fine again

A meniscus injury does not have to be the end of your active life. With early diagnosis, proper treatment, and rehabilitation, you can feel strong and confident again.

Listen to your body. You only have two knees… and they deserve to be taken care of properly. 💪

By FisioterapiaECO Physio, Therapy

Parkinson’s: symptoms, treatment, and the key role of physical therapy in improving quality of life

What is Parkinson’s?

Parkinson’s disease (PD) is a neurodegenerative disorder related to the loss of dopaminergic innervation in the substantia nigra (basal ganglia).
It is known that there are other altered circuits, structures, and neurotransmitters that may explain the broad spectrum of symptoms of the disease.
The prevalence of Parkinson’s has doubled in the last 25 years, with global estimates in 2019 showing more than 8.5 million people affected (WHO, 2022).

The precipitating cause is unknown, although it is probably multifactorial, with biological, genetic, environmental, and aging factors possibly involved.

Motor symptoms: Resting tremor, bradykinesia, rigidity, postural instability.

Non-motor symptoms: Neuropsychiatric disorders, autonomic disorders, sensory disorders, sleep disorders.

Objectives of physical therapy in Parkinson’s disease.

To improve the person’s quality of life, trying to slow the progression of the disease and minimizing the impact of the natural progression of symptoms
in their work, social, and family environments.

How do we do it?

Work on the quality of movements and coordination.

Work on elasticity, strength, and muscle tone.

Posture re-education.

Training in straightening and
balance reactions.

Maximizing functional capacity and independence in ADLs.

Gait training.

In more detail, we work as follows:

1. Initial assessment

Clinical interview: Collects information on motor symptoms (tremor, rigidity, bradykinesia) and non-motor symptoms (sleep disorders, fatigue, pain, depression).

Functional assessment: Uses scales such as the UPDRS (Unified Parkinson’s Disease Rating Scale), Tinetti test, and Timed Up and Go (TUG).

Gait and balance analysis: Observe freezing, festination, and risk of falls.

Respiratory assessment: Assess lung capacity and chest mobility.

2. Design of therapeutic objectives

Improve mobility and independence in daily activities.

Re-educate gait and posture.

Strengthen muscles and improve flexibility.

Train balance and prevent falls.

Optimize respiratory function.

Reduce stiffness and bradykinesia.

Teach relaxation and self-control techniques.

3. Physiotherapy intervention

a. Therapeutic exercise

Joint mobility: Active and passive exercises to maintain range of motion.

Muscle strengthening: Focused on lower extremities and trunk.

Gait training: Use of visual and auditory cues to improve cadence and stride length.

Balance: Exercises on unstable surfaces and changes of direction.

https://www.parkinson.org/library/espanol/fact-sheets/recomendaciones-ejercicio

b. Complementary therapies

Relaxation techniques: Diaphragmatic breathing and autogenic training.

Sensory stimulation: Use of textures and vibrations to improve proprioception.

c. Education and counseling

Teach strategies to overcome motor blocks.

Advise on home adaptations to improve safety.

Instruct family members and caregivers in assistance and mobilization techniques.
https://unamglobal.unam.mx/global_tv/concluyen-el-proyecto-cerebro-humano/

4. Follow-up and reassessment

Schedule regular sessions to assess progress and adjust the treatment plan.

Use the same assessment scales to measure the effectiveness of treatment.

🏠 What about exercising at home?

Essential! A professionally guided and adapted exercise routine can make all the difference. Walking to music, climbing stairs, doing gentle yoga or stretching… it all helps.

🔑 Consistency > Intensity

❤️ Living with Parkinson’s, but also with movement

Parkinson’s can slow you down in many ways, but it doesn’t have to stop your life. With a multidisciplinary approach—where physical therapy plays a key role—it is possible to:

✔ Maintain your independence
✔ Reduce the impact of symptoms
✔ Reconnect with your body and your abilities

By FisioterapiaECO Physio, Studies, Therapy

Prospective multicenter study of 60-day percutaneous peripheral nerve stimulation for chronic low back pain

A prospective, multicenter study evaluated the long-term effects of 60 days of percutaneous peripheral nerve stimulation (PNS) in patients with chronic low back pain (CLBP). After an average follow-up of 4.7 years, the results indicate that this minimally invasive intervention may offer sustained pain relief and improvements in quality of life.

Key study results

  • Pain relief: 65% of participants (15 out of 23) reported a clinically significant reduction (≥30%) in low back pain compared to baseline levels.

  • Improvements in disability and quality of life: Patients who responded positively to treatment experienced an average 63% decrease in pain intensity, along with significant improvements in disability and quality of life.

  • Reduction in invasive interventions: 70% of respondents (16 out of 23) avoided more invasive and costly procedures, such as radiofrequency ablation, neurostimulation implants, or lumbar surgery.

  • Patient satisfaction: 61% of participants expressed a preference for stimulation therapy over the use of pain medication.

Clinical implications

These findings suggest that 60-day percutaneous PNS may be an effective and durable therapeutic option for patients with LDD, especially those seeking alternatives to more invasive treatments. In addition, the intervention could be integrated into multimodal treatment strategies, combining it with physical therapy and other conservative therapies.

Additional considerations

Although the results are promising, it is important to note that the study did not include a control group and had a limited sample size. Further research with larger samples and controlled designs is needed to confirm these findings and establish more robust clinical recommendations.

SEO meta description: Study reveals that 60 days of percutaneous peripheral nerve stimulation offers lasting relief from chronic low back pain for up to 4 years after treatment.

By FisioterapiaECO Physio, Therapy

Bertolotti syndrome: an often overlooked cause of specific back pain

 

Bertolotti syndrome: an underestimated cause of chronic low back pain

Bertolotti syndrome is a common but underdiagnosed cause of chronic low back pain in young adults. This condition is defined by the presence of a lumbosacral transitional vertebra (usually L5) with hypertrophy of the transverse processes, which may articulate or partially fuse with the sacrum or ilium.

This type of anomaly, which affects between 3% and 21% of the population, significantly alters the biomechanics of the lumbosacral spine, predisposing it to early disc degeneration and facet overload in adjacent segments.

One of the most common clinical findings is the presence of mechanical low back pain, often accompanied by structural scoliosis and radicular symptoms due to compression of nerve roots caused by narrowing of the intervertebral foramen.

Physiotherapeutic approach

Conservative treatment through physiotherapy plays a key role in controlling symptoms, improving functionality, and preventing degenerative progression.

The three most commonly used therapeutic pillars are:

  • ✅ Specific spinal mobilization: to restore mobility in hypomobile segments adjacent to the transitional vertebra and reduce compensatory stiffness.

  • ✅ Neurodynamic manual therapy: aimed at relieving irritation of the affected nerve roots using neural gliding techniques.

  • ✅ Targeted stretching of the iliopsoas and quadratus lumborum: essential for reducing biomechanical tension in the pelvis and correcting muscle imbalances.

A personalized and progressive approach, based on individual clinical assessment, is essential to achieve sustained improvement in the patient.

Rehabilitación

Photónterapia

By FisioterapiaECO Studies, Therapy, Uncategorized

Why does my ankle still hurt?

Ligament injuries (sprains)

I will not only discuss the location of these injuries, but I will also try to classify them by the type of tissue involved, starting with ligaments.

A ligament, which connects bone to bone, provides passive stability to joints, and an injury to this structure is known as a sprain. Let’s start by reviewing the most common ankle injuries.

Lateral ankle sprain

A lateral ankle sprain occurs when you twist or turn your ankle inward at high speed. The ligament usually affected is the anterior talofibular ligament (ATFL) and, sometimes, the calcaneofibular ligament (CFL). Both ligaments attach to the fibula, the bone on the outside of the ankle.

Regardless of the degree of injury, proper rehabilitation is crucial because up to 40% of people develop chronic ankle instability after a first sprain.

Lateral ankle sprains are generally classified on a scale of 1 to 3. Grade 1 is a mild injury with a relatively quick return to activity. Grade 2 is a moderate injury with a slightly longer recovery time. Grade 3 is a severe injury that takes longer to rehabilitate. Generally speaking, a grade 3 injury will also present with more swelling and bruising.

This is where we get to the heart of the problem.

Chronic ankle instability

Chronic ankle instability (CAI) is defined as a “chronic ankle instability condition characterized by repetitive episodes or perceptions of the ankle giving way: ongoing symptoms such as pain, weakness, or reduced range of motion (ROM) of the ankle: Decreased self-reported function; and recurrent ankle sprains that persist for more than 1 year after the initial injury.

An early and persistent approach is essential.

Working conscientiously on the mechanoreceptors and stimulating the ankle proprioceptively is an unavoidable step for successful treatment.

General recommendations:

  1. Proper footwear: That provides support to the ankle.
  2. Orthotics: If instability is severe, it may be helpful to wear a semi-rigid orthotic when engaging in physical activity.
  3. Frequency: 2-3 sessions per week with a physical therapist, combined with daily home exercises.
  4. Follow-up: Periodic reevaluation to adjust the plan according to progress.

If the problem persists despite adequate rehabilitation, it may be necessary to consult an orthopedic surgeon to evaluate surgical options, such as ligament repair or reconstruction in severe cases.

By FisioterapiaECO Exercises, Physio, Therapy

Chronic lower back pain

Did you know that for people who experience lower back pain for more than 12 weeks or experience two episodes of lower back pain per year with discomfort lasting more than 24 hours, this is defined as chronic lower back pain? There are many factors that contribute to chronic lower back pain, including physical, psychological, social, and genetic factors.

Here is a list of tips and exercises that can help with chronic lower back pain:

 

  • Gentle Stretching: Perform lower back stretches, such as knees to chest or cat stretches.
  • Core Strengthening: Exercises such as planks or bridges help strengthen the abdominal and back muscles.
  • Yoga or Pilates: These practices can improve flexibility and strength.
  • Heat or Cold Therapy: Applying heat or ice to the affected area can relieve pain.
  • Stay Active: Avoid prolonged rest and stay active with gentle walks.
  • Therapeutic Massages: These can help relax tense muscles.
  • Mobility Exercises: Gentle movements to improve spinal mobility, such as trunk twists.
  • Proper Posture: Maintain good posture when sitting and standing.
  • Relaxation Techniques: Practices such as meditation or deep breathing to reduce stress.
  • Professional Consultation: It is always important to consult a healthcare professional for a personalized plan.
Powered by  GDPR Cookie Compliance
Privacy Overview

This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.