Abdominal Muscle Strain: Symptoms, Recovery Time and Treatment
A pulled or torn stomach muscle: symptoms, how to tell it from a hernia or internal pain, treatment, recovery time and exercises to return to sport.
MEDIBILBAO SALUD · HEALTH BLOG
Physiotherapy guides
Our physiotherapy guides, written by the MediBilbao Salud team in Bilbao and reviewed by a medical doctor.
Anterior Pelvic Tilt Exercises: What Actually Helps, and Uneven Hips
Anterior pelvic tilt explained: how to check it, whether it causes pain, exercises and stretches that help, and what uneven hips mean.
Back and Neck Stretches: 14 Moves for Tension, Stiffness and a Pinched Nerve
Back and neck stretches for stiffness and tension, including neck stretches for a pinched nerve, upper and lower back moves, a daily routine and safety tips.
Back Pain When Breathing: Causes, Red Flags and Relief
Why your back hurts when you take a deep breath: muscle and rib causes, posture, lung and heart problems, red flags and what helps.
Back Rib Pain: Causes of Pain in the Ribs from Behind and What Helps
Pain in the back ribs, on the right or left side: muscle strain, rib joint problems, posture, kidney and lung causes, red flags, home care and exercises.
Back Spasm Treatment: Fast Relief, Causes and Recovery
Back spasm treatment: what a back spasm is, causes, fast relief at home, positions, medicines, gentle exercises, recovery time and red flags.
Bladder Control Exercises: Pelvic Floor Training for Women and Men
Bladder control exercises: pelvic floor (Kegel) exercises for women and men, how to find the right muscles, bladder training for urgency and tips that help.
Charley Horse: How to Stop and Prevent Night Leg, Foot and Toe Cramps
Charley horse cramps in the calf, foot or toes at night: causes, how to stop a cramp fast, stretches that prevent them, magnesium and when to see a doctor.
Costochondritis: Symptoms, Pain Areas, Treatment and Recovery
Costochondritis causes chest wall pain where the ribs meet the breastbone: pain areas, symptoms in women, how it differs from heart pain and treatment.
Diastasis Recti Exercises: How to Check, Safe Moves and Recovery
Diastasis recti exercises after pregnancy: how to check for a gap, safe core exercises, what to avoid, how long healing takes and when to get help.
Dowager’s Hump: Causes, Kyphosis Exercises and Can It Be Reversed?
Dowager’s hump and kyphosis: posture-related and osteoporosis causes, exercises that help, whether it can be reversed and when to see a doctor.
Elbow Bursitis: Symptoms, Swelling, Infection and Treatment
Elbow (olecranon) bursitis causes a swollen lump at the back of the elbow. Symptoms, causes, how to tell if it is infected, treatment, drainage and recovery.
Extensor Tendonitis of the Foot: Symptoms, Causes and Treatment
Extensor tendonitis causes pain along the top of the foot. Symptoms, causes such as tight laces and running, tests, home treatment, exercises and recovery time.
Flat Feet Exercises: 10 Moves to Strengthen a Collapsed Arch
Flat feet exercises to strengthen the arch: the short foot exercise, towel curls, heel raises and calf stretches, plus causes, insoles and when to see someone.
Foot Arch Pain: Causes, Relief and Exercises
Why the arch of your foot hurts: plantar fasciitis, flat feet, tendon problems and overuse, with home relief, footwear tips, exercises and red flags.
Foot Tendonitis: Types, Symptoms and How to Treat Foot Tendon Pain
Foot tendonitis and foot tendon pain: types by location (Achilles, posterior tibial, peroneal, extensor), symptoms, causes, exercises and when to see someone.
Forward Head Posture: Causes, Exercises and How to Fix Tech Neck
Forward head posture, or “tech neck”: what it is, whether it causes neck pain, how to check it, 8 corrective exercises and daily habits that help.
Herniated Disc Exercises: Safe Stretches and Workouts for a Slipped Disc
Herniated disc exercises for the lower back: walking, press-ups, nerve glides and core work, what to avoid, how long recovery takes and warning signs.
Hip Mobility Exercises: 12 Moves for Stiff, Tight Hips
Hip mobility exercises for stiff or tight hips: 12 stretches and active drills, a 10-minute routine, safety tips and when hip stiffness needs checking.
Hip Muscles: Anatomy, Functions and Exercises
A guide to the hip muscles: glutes, hip flexors, adductors and deep rotators, what each does, common problems and exercises to keep them strong and mobile.
How Long Does a Sprained Ankle Take to Heal? Recovery by Grade
Sprained ankle recovery time by grade, what to do in the first days, exercises, when you can walk, run and play sport, and how to prevent re-injury.
Ice or Heat for Knee Pain (and Shoulder Pain): Which Is Better?
Ice or heat for a sore knee or shoulder: when cold helps (new injuries, swelling), when heat helps (stiffness, arthritis), how long and safety tips.
Intercostal Muscle Strain: Symptoms, Treatment and Recovery Time
Intercostal muscle strain causes rib pain that worsens with breathing, coughing and twisting. Symptoms, how to tell it from heart pain, treatment and recovery.
IT Band Stretches and Exercises for Knee and Hip Pain
IT band stretches and strengthening exercises for iliotibial band syndrome: safe stretches, foam rolling, hip exercises and how to return to running.
Knee Replacement Recovery Timeline: What to Expect Week by Week
Total knee replacement recovery timeline: hospital, first weeks, driving, work, exercises, swelling and pain, and how long full recovery takes.
KT Tape for the Knee: How to Apply It and What the Evidence Says
How to apply kinesiology (KT) tape to the knee for kneecap pain, swelling and support, what the evidence says, safety tips and when to see a physical therapist.
Leg Pain at Night: Why Your Legs Ache and What Helps
Why your legs ache or hurt at night: cramps, restless legs, overuse, nerve and circulation problems, what helps you sleep and when to see a doctor.
Lumbar Radiculopathy: Symptoms by Nerve Root, Causes and Treatment
Lumbar radiculopathy (pinched nerve in the lower back): L4, L5 and S1 symptoms, causes such as disc herniation, red flags, tests and treatments that help.
Morton’s Neuroma: Symptoms, Causes and Treatment
Morton’s neuroma causes burning or tingling pain in the ball of the foot, like a pebble in the shoe. Symptoms, causes, shoes, pads, injections and surgery.
Muscle Knots: What They Are, Causes and How to Get Rid of Them
Muscle knots explained: what they are, why they form in the neck, shoulders and back, how to release them at home, when massage helps and when to see a doctor.
Muscle Pain After a Workout: DOMS, Recovery and Warning Signs
Muscle pain after a workout (DOMS): why it happens, how long it lasts, what helps recovery, training while sore and warning signs to watch for.
Natural Remedies for Fibromyalgia: What the Evidence Supports
Natural remedies for fibromyalgia ranked by evidence: exercise, tai chi and yoga, sleep, CBT, heat, pacing and diet, plus which supplements have little support.
Neck Hump: Causes of a Buffalo Hump and How to Reduce It
Why a hump forms at the base of the neck: posture, a fat pad (buffalo hump), weight, medicines and Cushing’s syndrome, exercises that help and when to worry.
Neck Pain From Sleeping: Causes, Relief and the Best Sleeping Position
Woke up with neck pain? Why it happens, quick relief, gentle exercises, the best sleeping positions and pillows for neck pain, and when to see a doctor.
Pain Between the Shoulder Blades: Causes and Relief
Why your back hurts between the shoulder blades: posture, muscle strain, neck problems and less common heart, lung and gallbladder causes, relief and exercises.
Pain in the Bottom of the Foot: Causes in the Heel, Arch and Ball
Pain in the bottom of your foot or sole: causes in the heel, arch and ball of the foot, burning nerve pain, home treatment and when to see a doctor.
Pain Under the Rib Cage: Causes on the Right, Left and Middle
Pain under the rib cage on the right, left or in the middle: causes such as gallstones, indigestion, muscle strain and costochondritis, and when to worry.
Pelvic Floor Stretches: How to Relax a Tight Pelvic Floor
Pelvic floor stretches for a tight or overactive pelvic floor: signs, breathing, 8 stretches, how they differ from Kegels and when to see a specialist.
Plantar Fasciitis Symptoms: What It Feels Like, Causes and Treatment
Plantar fasciitis symptoms: first-step heel pain, what it feels like, causes, how it is diagnosed, what else it could be and treatments that work.
Posture Exercises: 10 Moves to Improve Posture and Rounded Shoulders
Posture correction exercises for forward head, rounded shoulders and a slouched back: 10 moves, how often to do them, desk habits and what the evidence says.
Psoas Pain: Symptoms, Causes and How to Treat It
Psoas major pain in the groin, hip or lower back: symptoms, causes such as overuse and strain, how it is diagnosed, stretches and strengthening, and red flags.
Rib Pain on the Left Side: Causes Under and Around the Ribs
Pain on the left side under or around the ribs: muscle, rib and cartilage causes, stomach, spleen, pancreas, heart and lung causes, red flags and what to do.
Rotator Cuff Exercises: 9 Moves to Strengthen and Protect Your Shoulder
Rotator cuff exercises for shoulder pain and tendinopathy: mobility, band rotations, scapular work, how to progress safely and when to get help.
Runner’s Knee: Pain Under the Kneecap, Stretches and Exercises
Runner’s knee (patellofemoral pain) causes pain around or under the kneecap: symptoms, causes, stretches, hip and knee exercises and returning to running.
Shoulder Blade Pain: Causes, Left vs Right Side and Relief
Pain under or behind the shoulder blade: muscle, neck and posture causes, what left- or right-sided pain can mean, home relief and red flags.
Shoulder Mobility Exercises: 12 Moves to Improve Range of Motion
Shoulder mobility exercises for stiff, tight shoulders: 12 moves including wall slides, sleeper stretch and thoracic extension, plus a daily routine.
SI Joint Stretches and Exercises for Sacroiliac Joint Pain
Sacroiliac (SI) joint pain: symptoms, stretches and strengthening exercises, what to avoid, belts, injections and when to see a physical therapist.
Slipping Rib Syndrome: Symptoms, Diagnosis and Treatment
Slipping rib syndrome causes sharp pain under the lower ribs with a popping or clicking feeling. Symptoms, the hooking test, causes, treatment and surgery.
Soleus Muscle Pain: Causes, Soleus Strain and How to Recover
Soleus muscle pain in the lower calf: what the soleus does, strains in runners, how to tell it from a gastrocnemius strain or DVT, exercises and recovery.
TENS Unit Placement: Where to Put the Pads for Common Types of Pain
TENS unit placement: where to put pads for back, neck, shoulder, knee, sciatica and period pain, settings, how long to use it and where never to place them.
Thumb Pain: Causes at the Base, Joint and Palm Side, and How to Get Relief
Why your thumb hurts: base-of-thumb arthritis, De Quervain’s, trigger thumb, sprains and nerve causes, with home care, splints and when to see a doctor.
Top of Foot Pain: Causes, Pain When Walking and Treatment
Why the top of your foot hurts: extensor tendonitis, stress fractures, tight shoes, gout and nerves. Symptoms when walking, home care and when to see a doctor.
Trigger Point Therapy: Massage, Self-Release and Dry Needling
Trigger point therapy explained: what trigger points are, self-massage and release techniques, dry needling, what the evidence says and when to see a therapist.
Vagus Nerve Exercises: Slow Breathing, Humming and What the Evidence Says
Vagus nerve exercises such as slow breathing, humming and cold water: how the vagus nerve works, what research supports and a simple daily routine.
Achilles Tendon Rupture: Symptoms, Treatment and Recovery
Achilles tendon rupture: the “pop”, symptoms, tests, surgery versus non-surgical treatment, rehabilitation timeline, return to sport and how to reduce risk.
Achilles Tendonitis: Symptoms, Treatment and Exercises
Achilles tendonitis (tendinopathy): heel and back-of-ankle pain. Midportion versus insertional, causes, treatment, calf-raise exercises and recovery time.
Biceps Tendonitis: Symptoms, Treatment and Exercises
Biceps tendonitis: front-of-shoulder pain, causes, how it differs from a rotator cuff tear, treatment, graded exercises, recovery time and when to see a doctor.
Calcific Tendonitis of the Shoulder: Symptoms and Treatment
Calcific tendonitis of the shoulder: calcium deposits in the rotator cuff causing severe pain. Symptoms, stages, treatment and when to consider procedures.
Calf Strain (Pulled Calf Muscle): Recovery and Treatment
Calf strain or pulled calf muscle: symptoms, grades, recovery time, first-days care, rehab exercises, return to running and DVT warning signs.
Carpal Tunnel Symptoms: Early Signs, Causes and Treatment
Carpal tunnel syndrome causes numbness and tingling in the thumb, index and middle fingers, worse at night. Early signs, causes, splints and treatment.
Chest Muscle Strain: Symptoms, Recovery and Warning Signs
Chest muscle strain (pulled pectoral or intercostal muscle): symptoms, causes, healing time, self-care and when chest pain needs urgent medical attention.
De Quervain’s Tenosynovitis: Symptoms and Treatment
De Quervain’s tenosynovitis causes thumb-side wrist pain, worse with gripping or lifting a baby. Symptoms, Finkelstein test, splints, injections, surgery.
Frozen Shoulder: Stages, Symptoms, Exercises and Treatment
Frozen shoulder causes pain and stiffness that limit movement for months. Stages, causes, exercises that help, injections, surgery and how long recovery takes.
Golfer’s Elbow: Symptoms, Treatment and Exercises
Golfer’s elbow (medial epicondylitis) causes pain on the inside of the elbow. Symptoms, causes, treatment, strengthening exercises, bracing and recovery time.
Groin Strain (Pulled Groin): Symptoms and Recovery
Groin strain or pulled groin muscle: symptoms, adductor injuries, recovery time, rehab exercises, return to sport and when pain is not a muscle problem.
Hamstring Strain: Grades, Recovery Time and Rehab Exercises
Hamstring strain (pulled hamstring): symptoms, grades, recovery time, first-days care, rehab exercises, return to sport and how to prevent re-injury.
Hamstring Stretches: 8 Safe Stretches and How to Do Them
Hamstring stretches to improve flexibility: 8 safe stretches with steps, how long to hold, when to stretch, mistakes to avoid and when to see a doctor.
Hamstring Tendonitis: Symptoms, Treatment and Exercises
Hamstring tendonitis (high or distal): pain at the sitting bone or behind the knee. Causes, symptoms, why sitting hurts, treatment, exercises and recovery time.
Hand and Wrist Tendonitis: Symptoms, Treatment and Exercises
Hand and wrist tendonitis (de Quervain’s, trigger finger, extensor tendinopathy): symptoms, causes, splints, exercises, injections and when to see a doctor.
Hip Bursitis: Symptoms, Treatment and Exercises That Help
Hip bursitis causes pain on the outside of the hip, worse lying on that side. Symptoms, causes, treatment, stretches, exercises and when to see a doctor.
Hip Flexor Strain: Symptoms, Recovery Time and Exercises
Hip flexor strain (pulled hip flexor): symptoms, causes, grades, recovery time, first-week care, stretches, strengthening, return to sport and red flags.
Lower Back Muscle Strain: Symptoms, Recovery and Exercises
Lower back muscle strain: symptoms, causes, how long it lasts, what to do in the first days, safe exercises, what not to do and red flags that need a doctor.
Muscle Strain Treatment: What to Do and How Long It Takes
Muscle strain treatment: managing a pulled muscle in the first days, PEACE and LOVE instead of RICE, pain relief, exercises, recovery and when to see a doctor.
Muscle Tear: Grades, Symptoms, Treatment and Recovery
Muscle tear (torn muscle): grades 1 to 3, symptoms, how it differs from a strain, diagnosis, treatment, when surgery is needed and recovery times.
Neck Muscle Strain: Symptoms, Recovery and Exercises
Neck muscle strain (pulled neck muscle): symptoms, causes, how long it lasts, self-care, gentle exercises, sleeping tips and red flags that need urgent care.
Patellar Tendonitis (Jumper’s Knee): Treatment and Exercises
Patellar tendonitis (jumper’s knee): symptoms, causes, healing time, isometric and strengthening exercises, return to sport and when to see a specialist.
Piriformis Syndrome: Symptoms, Stretches and Treatment
Piriformis syndrome causes deep buttock pain that can mimic sciatica. Symptoms, how it differs from a disc problem, stretches, exercises and treatment.
Pulled Muscle Behind the Knee: Symptoms, Treatment and Recovery
A pulled muscle behind the knee is usually a hamstring or calf strain, or a Baker’s cyst. Symptoms, treatment, exercises, recovery time and red flags.
Pulled Muscle Near the Shoulder Blade: Causes and Recovery
Pulled muscle near the shoulder blade: symptoms, causes (rhomboids, trapezius, levator scapulae), self-care, exercises, recovery time and red flags.
Quadriceps Strain (Pulled Quad): Treatment and Recovery
Quadriceps strain or pulled quad: symptoms, grades, healing time, first-days care, rehab exercises, return to sport and signs of a serious tear.
Quadriceps Tendonitis: Symptoms, Treatment and Exercises
Quadriceps tendonitis: pain just above the kneecap with squats, jumping or stairs. Causes, how it differs from patellar tendonitis, treatment and exercises.
Ruptured Biceps: Symptoms, Treatment and Recovery
Ruptured biceps (proximal or distal tendon tear): the pop, “Popeye” bulge, symptoms, surgery versus non-surgical treatment, rehabilitation and recovery time.
Sciatica Stretches: 8 Safe Stretches for Relief
Sciatica stretches for leg and lower back pain: eight gentle stretches with steps, how long to hold, which to avoid and warning signs that need a doctor.
Shin Pain After Running: Shin Splints, Stress Fractures and Fixes
Shin pain after running is usually shin splints. Causes, how to tell it from a stress fracture, treatment, exercises and prevention.
Supraspinatus Tendon Injury: Tendinopathy, Tear and Rehab
Supraspinatus tendon injury: tendinopathy, partial and full tears. Symptoms, diagnosis, rehab phases, injections, surgery and recovery times.
Tendonitis: Symptoms, Causes, Treatment and Recovery
Tendonitis (tendinopathy): what it is, common sites, causes, symptoms, how long it lasts, treatments that work (load management, exercise) and when to get help.
Tennis Elbow (Lateral Epicondylitis): Treatment, Exercises
Tennis elbow (lateral epicondylitis): pain on the outside of the elbow. Causes, symptoms, how long it lasts, exercises, braces and when to see a doctor.
Tight Hip Flexors: Signs, Stretches and Strengthening
Tight hip flexors from sitting or training can cause hip, back and knee pain. Signs, the best stretches, glute strengthening and a simple daily routine.
Peroneal Tendonitis: Symptoms, Treatment and Recovery
Peroneal tendonitis explained: symptoms, causes, how it differs from an ankle sprain or tear, treatment, exercises, recovery time and when to see a doctor.