the physio place blog

10k COASTAL COMPLETED!! MORE ADVICE ON HOW TO PREPARE FOR YOURS

2009-04-06T13:49:00.000-07:00

I can't quite believe I've done it but the 10k (more like 7 miles in reality by the time we'd been rerouted around the fields of lambs and bulls!) has been done and what's more, I enjoyed it!!

Last Friday we made our way to St Ives for the Cornwall leg of the Endurance Life Trail Run. Well organised and welcoming we all enjoyed the event. Not the easiest of trails but scenic and historically of great interest with remains of a tin mining community lining the first part of the route.

Key things I think helped me get the most out of and enjoy the race were

* doing several steep hills back to back last week which worked hard my calves and the top part of my hamstrings. After a few days of recovery and a good stretching programme they were definitely better equipped for the event.

* NOT eating loads of carbs the night before - it's only 10k after all!!

* ensuring good hydration levels well in advance of the race

* finding out what my muscle lengths and strengths/weakness were at the start of my training and including work into these areas as part of my training

* consciously activating my gluts and hamstrings when running down hill to increase the control and reduce the load through my knees

* core stability work

* always wearing the right footwear

Although this list is far from exhaustive, I hope it will help some, perhaps those new to running, in preparing for a race and with any luck, could save you a trip to the physio for pain relief purposes!!

COASTAL RUN - TRAINING UPDATE....

2009-03-25T07:23:00.000-07:00

So, today I went out and tried hills. Up and down and up and down and up and down. Anyone watching would wonder about my sanity....!!

The difference between off-road and on-road is very different especially with all the lumps and bumps in the terrain. Anyone doing a coastal run really needs to up the off-road training in my opinion.

The best thing about today's run was that I could really feel the top of my hamstrings and gluts working which is fantastic. Running on the flat suddenly seems SO much easier. I've tried training this area before in the gym but to be honest I think the best and most effective way is probably to just get out and run or walk up hill. Consciously thinking about working these muscles whilst doing the activity will also be helpful.

Another thing I really noticed today was that the wind was quite strong which meant one side of my abs had to work harder than the other to stabilize me. I could really feel this later on in the run. The camber of a road can also have an effect to performance. Bearing these things in mind and working core stability and oblique together with switching sides of the road/slope will also help.

Bye for now.

COASTAL RUNNING TRAINING!!

2009-03-23T06:33:00.000-07:00

Oh my goodness, where's the time gone...I cannot believe it! In just under two weeks I will be taking part in a 10k coastal run in Cornwall! I'm not entirely sure how I managed to be persuaded to do this.......my mother assures me 'I'm too old, not a runner and will probably never recover'!! She could be right!. However fellow British Military Fitness friends (or BMFers, as we're affectionately known!) have encouraged me that I'm more than capable and 'it'll be fun'!! So I booked. Staying in a caravan....another story altogether but hey......there'll be about 12 of us from BMF, Bristol braving the various distances of 10k, half and full marathon. I'm assured it'll 'be beautiful, as long as it's not too windy, wet, hot, cold, hilly, muddy.....etc...etc.'!!

Not naturally choosing to run long distances - 5k has always been more than enough in my opinion - I've had to consider a few things.

Kit - I need kit for this. Great a chance to go shopping I thought but now have more lycra than I think is really healthy and trail shoes, what 'depth of tread do I require' ....and so a new door opens to another world and language!!

Fully kitted out I started my training. Up hills, down hills, interval training, long distances, sprints..oh I've followed the advice!!. The million dollar question is.......will what I've done really be enough!!??

I hope so. As long as I get round in one piece and can still walk the next day I'll be happy!

On a plus side - and this is a huge plus. Bristol is a beautiful city. Running around this city gives a huge diversity of landscapes and people, Ashton Court and the Downs, the Docks and Clifton, truly spectacular. I've seen dog walkers, mums and pushchairs, fellow runners, students picnic-ing, people sitting in cars relaxing, golfers, walkers, older, younger, police on patrol, people out riding, mountain biking and climbing, some who I think were considering fly-tipping and looked very suspicious! others, with faces painted, trying to tie up a banner illegally. Patient's have reported seeing me out training, not a good look I can assure you but certainly even less so on the homeward stretch up Bridge Valley Road!! Oh the joys.

Now for the handy hints that this blog aims to offer.....
1. Endurance life (should you wish to join this madness are the company that we're doing this through.
2. If you're doing hill running don't forget to increase your calf stretches, dropping your heel over a box to add to the stretch should help. You'll also need to make sure that you have enough strength through this range to get the most power out of each push.
3. Make sure you have strong bottom (gluteus maximus and minimus) and hamstring muscles for running both up and down hill. If you're not sure whether they're strong enough or not, try squeezing these muscles next time you're going up or down hill and see how much more strength you can recruit.
4. Don't forget to be well hydrated before you go out and take a phone if you're going on your own!
5. Quads stretches are also helpful to prevent anterior knee pain. Make sure you keep a neutral pelvis throughout this stretch. This will ensure you get the most out of the stretch.
6. Core stability is key for endurance. Without it you (especially your legs) may well tire earlier than expected.

If you'd like any more information on this or any sports injuries running or otherwise please do not hesitate to email jemma@thephysioplace.com or call.

BATH HALF MARATHON 2009

2009-03-10T05:16:00.000-07:00

It's that time of year again...already!!

Good luck to everyone running this weekend in the Bath Half.

There have a been a number of runners over the last few weeks who've been to physio with various aches and pains many of which, thankfully, are now resolved. Just a couple of hopefully handy hints for anyone who is not used to long distance running, remember to do your stretches, trying out new trainers at this stage is not recommended and so close to the day long runs and heavy training sessions are not advised - save your energy!

If however you're struggling with any aches and pains it's well worth seeing a professional before you do the race as it may just be a couple of exercises or some massage that will make all the difference!

If you're based in or near to Bristol you may be interested to know that The Physio Place is offering £5 off all physiotherapy treatments and massage for all Bath Half Marathon runners until Friday 20th March. To take advantage of this offer email enquiries@thephysioplace.com quoting this blog.

Hope it all goes brilliantly for you!

GOOD POSTURE AT YOUR DESK......

2009-01-23T08:52:00.001-08:00

....AND HOW TO AVOID NECK AND SHOULDER PAIN!

The day started well. I had nothing planned that would get in the way of ploughing through the enormous pile of paperwork I had to do.

Sitting at my desk, well more of a dining room table, with a chair that despite being made for the table is actually slightly too low, I set to. Keen to achieve my goals for the day I soon became totally engrossed in my work. The hours rushed by and the pile reduced. After a couple of coffees and a very short break for lunch, I finally resurfaced about 8 hours later, slightly achey around my shoulders but thrilled that I'd made such progress. All was well.

That was, until I woke the next morning!

Not quite so lively this morning. I struggled to lift my head off the pillow and turning it more than a couple of degrees was agony. I resumed my seat at the table and laptop and quick realised this position was the cause of my pain! Taking the decision that I would steer clear of any computer orientated work for the day I went to work. After a couple of hours of work and despite best efforts with good posture and light exercise etc I soon realised I needed some treatment! So off to physio I went! Yes, I know, it was funny and I was teased mercilessly! A physio with neck and shoulder pain due to using a laptop and not sitting well!

The following day, I awoke with more range of movement and started to look at the positives of this experience! I can now empathize fully with people who work at a workstation that's not well set up, use laptops for hours at a time and suffer with neck and shoulder problems as a result. My advice is don't struggle with it. If you're working from home and it's up to you to make sure your workstation is set up well, why not get hold of the HSE workstation assessment guidelines. If you work within a company who has workstation assessors and your desk hasn't yet been looked at, give them a call. Finally, if you have had/done all these things and are still suffering, consider the frequency of the breaks you take - are they at least hourly? Consider your eye sight - is it ok, when did you last have your eyes tested? How is your posture in the chair you're using - can you get your bottom back fully in the chair and still with approximately 3 fingers width between the back of your knee and the front of the seat? Is your chair at the right height for your desk? Do you need a footstool? Is the lumber (low back) support in the right place, level with your low back curve? What height is your screen at? Using a laptop for any length of time is not ideal - using either a separate keyboard and screen raise or separate screen / desk top may well be worth considering.

I hope this offers some help in getting your problem sorted but for more information I recommend logging onto the HSE website and looking at their relevant publications. Whatever happens don't struggle with aches and pains. In my experience, if they're posturally related and worse when you're at your desk, it's worth getting someone to have a look and see what can be done to help both you and your workstation.

If you have questions about this or would like some advice about any postural/work related aches and pains you're experiencing, do email me - jemma@thephysiplace.com

NEW YEARS RESOLUTIONS, SPORTING GOALS

2008-12-23T09:27:00.000-08:00

Happy New Year! The gym is packed and it seems, more that ever, that people are on a health drive.

What about you? What are your goals for 2009 - to lose weight and get fit, start walking, running, consider a 5k, enter a marathon, beat last year's time?

Whatever your chosen goal, I wish you the best of luck with it. My one word of advice would be, to make sure nothing gets in the way of you achieving your goal, why not consider having your trainers, running, muscle length and strengths looked at before you get going. Think of it as an MOT aimed at finding out and fixing something before it becomes unroadworthy! We do it for our cars, why not our bodies?

Making sure you have the right technique, kit and muscle activation going on is essential to minimise injury.

A quick check list of things to look at before contacting a physio for your MOT might be to work out how many miles your trainers have done, have they done as much as they're expected to do already? Do they still offer your feet enough support? Next try hopping, squatting, stepping up on a box. Does one leg fatigue more than the other? Is one leg tighter than the other when you stretch? Do you get any aches and pains either during or after you've run?

If any of your answers suggest you might have some work to do or need some help, seek the professionals. A good running shop for trainers is essential. Appropriate exercises to strengthen and lengthen muscles will make a world of difference and if you've got even the smallest ache make sure you get it seen to before you start running. It's only likely to get worse!

For more information about running painfree and/or to book you January MOT email enquiries@thephysiplace.com. If it's stretches you're after, check out the stretches in my earlier blog.

Hope it all goes well and have a great break.

FREE RUNNING ANALYSIS - 21st OCTOBER 2008

2008-09-29T09:54:00.000-07:00

What a fantastic month September was! The sun at last made an appearance, the Bristol Half Marathon was a great success with everyone I spoke to reporting an improvement on their PB and relatively few injuries as well - excellent!

Now with October fast approaching and economic gloom surrounding us, we could easily be forgiven for wanting to batten down the hatches and reach for the comfort food...! Don't do it!! What better time to check the racing calender both national and international, Bath Half isn't that far away - all to look forward to :-)

To support you in your effort to 'keep training and achieve your best' I will be holding two evenings of free running analysis at Next Generation Health Club (shortly to become David Lloyd) in Westbury-on-Trym, Bristol BS10 6AZ, the first will be on Tuesday 21st October from 5-7.30. To book your free 20 minute session log onto The Physio Place website and email Jemma.

The assessment will look at your running style, your core stability, muscle lengths and strengths and biomechanics.

Go on, have a go!

BRISTOL HALF FAST APPROACHING - TIME FOR A SPORTS MASSAGE?

2008-08-31T00:56:00.000-07:00

Not long to go now until the Bristol Half. Excellent!

Are you ready?

I hope by now you've managed to get a few long runs done without too many problems? How's your time - are you on target?
How are your muscles coping with the additional mileage - any new aches and pains?

Key things to consider:
Are you doing enough stretching? (see my earlier blog on stretching)
Are you eating and drinking enough of the right kind of food and fluid for long distance runnning?

Finally, have you ever considered having a sports massage? A friend of mine the other day was telling me how important it is to be kind to ourselves!! From my own experience with training I can't say that this thought comes into my head very often, being kind to myself really doesn't get the results I'm looking for.....however, a sports massage does tick that box and is also a great way of getting a bit more flexibility into our muscles.

Why not book one and see?

(For sports massage and/or physiotherapy at The Physio Place, Bristol call 07984203698)

Running the Bristol Half Marathon? How's your running training going?

2008-08-26T14:27:00.000-07:00

I hope your training is proving fruitful and you're pleased with your performance and progress. But if not and you're either struggling or suffering why not get some help? I have had several people who have come for treatment recently with complaints of shin, heel and knee pain, calf and hamstring problems, low back and buttock pain. Sound familiar?

If it does and having tried everything you know to make the difference but still don't seem to be making the grade why not email me with the details of your aches/injuries and I'll happily give you some free advice (jemma@thephysioplace.com)

Bristol Half Marathon 2008

2008-08-02T04:37:00.000-07:00

Hats off to all of you who are planning on running the Bristol Half Marathon this year.

I hope your training is going well and you're not experiencing too many aches and pains. If you are now is the time to get them sorted out before the mileage increases or time starts to get any closer.

Whatever your problem - first of all consider your trainers - is there enough support? Have they done more than their expected mileage? I've found over the years of treating sports injuries that trainers are a fairly consistent contributor to aches and pains. Are yours? Several of the local running shops in Bristol will give discounts for people who belong to gyms or sports clubs so its worth asking.

Next question is - are you doing enough stretches pre and post run? If not and you're not sure what you should be doing, take a look at my earlier blog on stretching exercises - beautifully demonstrated! :-)

If you have had an injury or back pain etc in the past you may have some weaker muscle groups. This is worth considering as problems with muscle imbalance often become apparent when assessing runners. If you're not sure, get a physiotherapist to assess you and find out so you know what to work on.

Finally, for anyone who might still want some help I am going to be doing some running assessment evenings at Next Generation Health Club, Westbury-on-Trym over the next couple of weeks. If you're interested in having your running assessed, trainers and muscle lengths and strengths looked at and some advice and exercises let me know. This will take 20 minutes and cost £10. Remember to come in your kit and bring your trainers! For more information and to make contact log onto www.thephysiplace.com

HENLEY REGATTA 2008 - HANDY HINTS TO HELP GET FIT FOR ROWING AND REDUCE LOW BACK PAIN PROBLEMS

2008-06-27T10:12:00.000-07:00

Fantastic!! It's that time of year again, when Henley Royal Regatta gets underway and crews from around the world descend on Henley to compete for a coveted plate or cup.

Every year bar about 2 since I was 16 I have made my annual 'pilgrimage' to Henley, a great opportunity to get dressed up - knees just covered!, gather a picnic and a couple of bottles of pimms and head off to meet my uni friends for an afternoon by the river, the occasional race watching and lots of chat. A day not to be missed.

But for many this week is all about the rowing and winning. Its a day of seeing all the months, sometimes years, of intense training, fitness and skill come together to seek victory. Aspiring Redgraves battling it out to the bitter end before collapsing in a heap of exhaustion.

Now if like me you've always wanted to to have a go at rowing but considered yourself an unlikely candidate......

....trust me, find a rowing club and have a go!

Before I get too carried away encouraging people to start rowing I need to put in the physio advice bit...have a quick read through these handy hints which will hopefully help improve your performance and limit any potential problems. A varied training programme is important.
1. To ensure cardio vascular fitness - try running, rowing, cycling etc
2. For strength and endurance try lifting some weights both fixed and free - make sure all major muscle groups of your legs, bottom, arms, back and shoulders are considered
3 For flexibility make sure you stretch out all the groups of muscles you've worked especially hamstrings and calves, (see lower limb stretches on previous blog.) And finally
4. Make sure your core stability is good - maybe try pilates. (see previous blog for 'core' activation) This is essential to maintain your good posture and keep the boat well balanced

Add all these components to your training programme together with skill and practice and who knows what you might achieve. Henley next year?

And just one final thing before I forget. In my experience of treating rowers the main complaint they come to physio for is low back pain. Watching the rowing stroke in this group of people has shown a reduction in low back curve with the rock over, most likely due to tight hamstrings, which in turn overstrains the low back muscles and other structures of the low back leading to pain. Practising your rock over on the ergo slowly is helpful to minimise this problem.

RUNNING TRAINING TECHNIQUE

2008-06-27T07:46:00.000-07:00

With an ever increasing number of people interested and having a go at running, there is a greater need for running analysis, investment in good trainers and making sure that the right muscles groups are long and strong enough for the journey. All these are factors help to not only improve performance but also to minimise injury and problems such as knee, shin or ankle pain. I have found this clip which gives some useful hints on good running technique together with some exercises and thought you might find it helpful too. One point to note however is that the technique of forefoot running is associated with a faster running pace and in my experience this is the not the majority of the population who should focus on getting a heel strike when their foot hits the ground.

STRETCHES

2008-06-13T10:33:00.001-07:00

CALF STRETCH (GASTROCNEMIUS)

1. Put straight right leg behind you
2. Keep your heel on the ground and knee straight
3. Lean forwards with weight on the front slightly bend left leg
4. Hold for 30 seconds and repeat
5. Swap legs

To increase this stretch try resting the ball of your foot on a step and dropping your heel over the edge of the step.

SECOND CALF STRETCH (SOLEUS) (Good for skiing)

1. Place right leg behind (not at full stretch as in the previous stretch)
2. Bend the knee a small amount until a stretch is felt
4. Hold for 30 seconds and repeat
5. Swap sides

QUADRACEPS STRETCH (FRONT OF THIGH)

1. Standing on left leg
2. Bend right knee as much as you can and hold the right foot
3. The stretch should be felt at the front of your thigh. If you don't feel much of a stretch check that your pelvis is level. (Hint: If you think of your pelvis as a bucket try not to allow the 'front' of the bucket to dip forward, you may find that tightening your core muscles helps to maintain this position)
4. Hold for 30 seconds and repeat
5. Swap sides

ADDUCTOR STRETCH (INNER THIGH)

1. Stand with your legs as far apart as you can
2. Bend your left knee over your toes and lower the right leg to increase the stretch
3. Hold for 30 seconds and repeat
4. Swap sides

HAMSTRING STRETCH (BACK OF THIGH)

1. To ensure you get the most effective stretch try starting with a 'ski sit' or small squat sticking your bottom out as much as possible and don't bend your back
2. Transfer all your weight onto your left leg still keeping the knee bent
3. Next, straighten your right leg out in front then pull your foot upwards
4. Stretch should be felt down the back of your right thigh
5. To increase the stretch either pull your right foot up further and/or stick your bottom out more (Hint: don't bend your back to increase the stretch)
6. Hold for 30 seconds and repeat
7. Swap sides

I prefer this stretch to other hamstring stretches as it reduces strain/pull on the low back.

PRIFORMIS STRETCH (BOTTOM)

To stretch the right bottom muscle
1. Sit down on the floor with legs out in front
2. Cross your right foot over your straight left leg placing it level with the left knee
4. Rotate your upper body to the left and hook your left elbow around your bend right knee to provide some resistance to the stretch (Note: if you are unable to twist far enough to achieve this try using your left hand and also if you are suffering with back pain, this stretch should be considered with care)
5. Hold for 30 seconds and repeat
6. Swap sides

RAT RACE URBAN ADVENTURE, BRISTOL 2008

2008-06-10T07:14:00.001-07:00

This weekend it's Bristol's Rat Race - a fun and challenging event based in and around the centre of Bristol which involves running, cycling, kayaking, abseiling and climbing.

If you're a competitor and you're starting to get concerned as to whether your knee will survive the run, or your shoulder the kayak etc, don't waste any time in getting some free advice from a chartered physiotherapist by calling 07984203698 or emailing enquiries@thephysioplace.com.

Any competitors in need of a physio appointment will also be entitled to a reduction on all assessments and treatments between now and the end of June by way of a 'thank you' for your efforts in raising money for the Penny Brohn Cancer Care Charity. To take advantage of this reduced rate of £25 (usually £34) call 07984203698. For more information about where in Bristol you can find The Physio Place log onto www.thephysioplace.com.

BRISTOL'S BIGGEST BIKE RIDE 22nd JUNE 2008 - HANDY HINTS FOR CYCLIST TO AVOID KNEE & BACK PAIN

2008-06-09T22:26:00.000-07:00

Attention all cyclist did you know about this upcoming annual event? Bristol's biggest bike ride If you enjoy cycling what better time to get on your bike - for Charity. The sign up date has not yet passed so book your place now!

For any keen cyclists who would love to get involved but knee or back pain are a problem - some handy hints are here to help.

1. Make sure you stretch your hip flexors, hamstrings, quads and calves before and after you cycle
2. Make sure all your lower limb muscles are working well, if one muscle group is significantly stronger than the other problems may occur. If you have access to a gym try using a leg press with one leg then the other - shallow dips only - and see if there is any difference. The same with the hamstring curl machine - see if both legs can resist the same weight or if it's harder on one leg.
3. Try not to carry anything on your back especially if you have a bike that requires you to lean forward quite a lot. Leaning forward for a prolonged period of time is not great for our backs backs and adding a weight is even worse! Stretching out your upper back regularly is important. Maybe try some rotation exercises - sitting on a hard backed chair and twisting your shoulders round as far as you can then using your arm to pull on the back of the chair to get a bit of an additional stretch - and an extension stretch - try lying with your back over a swiss ball.
4. Make sure, as much as possible, that your knees go over your toes toes when you cycle - often knee pain comes on with poor biomechanics of the knee joint especially when knees come in too close to the frame of the bike.
5. Check your saddle is at the right height - your knee should have a small bend in it when the pedal is down - cycling with the seat too low is a common problem - if you're in any doubt ask someone before you start the race to check your saddle height.

Other problems associated with knee problems include iliotibial band (ITB) tightness - for anyone who has already been told that this is a contributing factor to their knee pain may I suggest rolling on a stability form roller available from the physical company or for the 'Blue Peter' approach - try rolling on a tennis ball?

Good luck to you all.

For further information or if you have any specific questions about knee pain or back pain please email
enquiries@thephysioplace.com or call 07984203698.

INTRODUCING "EASYSPORTSMATCH.COM"

2008-05-29T13:47:00.000-07:00

Ok, so now's your chance to get into sport - no excuses!! I've just read about a new website www.easysportsmatch.com which is all about linking people together who are interested in sport or activity. I went on and saw a cycling group - not heavy duty just fun and a great way to meet new people. Similarly, a friend of mine at the weekend was saying how he doesn't yet know anyone to go kite-surfing with - perfect link made with this website and he'll be happy too!

Ok time to 'fess up, this is my sister's website and yes I have to say I think it's a great idea. Its currently free to join and gives great access, not just to a raft of people who will be keen to hook up with you for your sport, but also about facilities, events, teams and other therapists and healthcare professionals.

CAN HAVING GOOD CORE STABILITY IMPROVE YOUR PERFORMANCE IN SPORT?

2008-05-19T00:25:00.000-07:00

A friend of mine announced his race results with glee - 3 minutes off his previous personal best in a half marathon - down to 1 hour 33 seconds with no running training for six months but a focus on core stability and regular classes including circuits, body pump and combat. He was thrilled, although his training partner for less so, as he had continued just with running and not made the same improvement. Some proof of the value of core stability and cross training - I think so.

As a physio I am a huge fan of core stability and also addressing muscle imbalance problems to maximise performance, not just in the world of sport but in day to day life and activities. I have heard patients tell me how they are able to significantly reduce their back pain by activating their 'core stability' muscles which is excellent.

Another frequently asked question is 'shall I do yoga or pilates?' Obviously there's personal preference to be considered and also the different types of yoga but having done both I would go for pilates. My one concern however is that I often get patients who have been to pilates but are unaware of which muscles really do form their core and are unsure of how to activate them.

I would suggest that anyone suffering with back or neck aches and pains would be advised to go and see a physio before embarking on a pilates course, even if it's just to show them how to activate their core muscles correctly. You'll get lots more out of the classes and hopefully really start to see the difference. From a 'performance improver' point of view I'd also encourage people who don't do core work but who just play tennis or just run etc to find out how to get their core muscles working well and watch what happens to your results......!

For more information on activating your core muscles have a look at my earlier blog on back pain.

WHAT WOULD YOU DO....IF YOU WERE INJURED AT THE TIME OF A COMPETITION - PLAY ON OR PULL OUT?

2008-04-27T14:18:00.001-07:00

The National Tennis Championships are now over – many congratulations to Edgbaston who beat Bristol today in the final.

It was great to have a chance to see some first class doubles tennis here in Bristol at Next Generation Health Club and also to talk to and do physio on some of the players. One thing I found with almost all those I treated was great determination to play-on despite aches/pains and injuries which would normally bring people to a hobble!

As a rower both in a 'four' and an 'eight', I know how important it is not to let team mates down despite not necessarily being on top form on race day. However I recently spoke with a hurdler who said that he wouldn't consider competing if he wasn't absolutely fit for it on the day....interesting.

So here's the question - Are people in teams more likely to play-on despite injuries than people who are competing on their own and if so, why?

What are your thoughts? Email me at jemma@thephysioplace.com or post a note on this blog and let me know your sport, your level and what you would do. I’ll continue to do my own research amongst patients I treat and feedback my findings.

Thanks

Fun evening with Pat Cash vs Jeremy Bates

2008-04-24T14:24:00.000-07:00

Last night saw the charity tennis match between Pat Cash and Jeremy Bates which was an evening of entertainment and great tennis. Excellent to see the celebs of the tennis world here in Bristol.

The rest of the week at Next Generation is now over to the National Tennis Championship Finals with the final match being played at 1pm on Sunday. If you enjoy tennis and would like to see some high quality tennis being played I recommend you make your way to Next Generation as soon as. Tickets are available from the club.

Celebrity Charity Tennis Event, Next Generation Health Club

2008-04-21T05:28:00.000-07:00

This week Next Generation Health Club, Bristol, where The Physio Place is based, is hosting a Celebrity Charity Tennis Event to raise money for St Peter's Hospice. The first night of this 5 day event will see Pat Cash on court together with other celebrities from TV and sport. It promises to be a great event. I just want to wish everyone playing the best of luck! Don't forget to warm up and stretch out etc - I'm covering the physio so the less injuries the better please! :-)

Anyone interested in attending this great event is advised to call 01845578465 or 07870778490 for tickets.

Look forward to seeing you there.

TENNIS - ADVICE TO REDUCE/ASSIST WITH UPPER LIMB PROBLEMS

2008-04-15T09:10:00.000-07:00

At last the sun's arrived and for many the tennis court beckons. If that's you but you're concerned that old injuries might return, or work related problems may inhibit your game, I recommend you take action and really work to strengthen both your shoulder and arm muscles and also make sure that your core stability muscles are working well.

I regularly treat racquet sports injuries and work related upper limb problems and have found that good posture, core stability and scapular (shoulder blade) control are significant contributors to long term painfree games.

For core muscle activation I recommend looking at my earlier blog on 'running and back pain'. Pilates is also a great way of getting your core muscles working.

Getting your shoulder into a good position is not easy to describe but good posture with well maintained back curves will help to achieve this. Think of a 'piece of string' pulling you up by your hair - don't stick your chest or bottom out but reach up with the imaginary piece of string. This should help to bring your good posture about.

The other thing is strength - once the shoulder and posture and core is good - making sure the muscles around your shoulder blade and arm are strong enough and not too tight. A balance between length and strength of muscles is essential.

Please note that if you're still struggling despite these tips or if you have been experiencing tingling, numbness or pain radiating down your arm and/or into your hand, headaches or other oddities, I recommend that you seek the help of a Chartered Physiotherapist to address the specifics of your problems.

None of the information given on this blog should cause you any problems but if it does stop immediately and seek the advice of a professional.

RESEARCH INTO REFLEXOLOGY BBC PROGRAMME

2008-03-25T05:36:00.000-07:00

Did you see the programme last night about Reflexology? I watched with fascination as a scientist tried to find out and understand the theory behind the practice of reflexology. I have worked alongside reflexologists in the past and have been told by several of the 'freeing up energy pathways' and 'influencing nerves' by massage of the foot but never really understood it from an anatomical view point.

I think the programme served to show that although anecdotal evidence suggests that reflexology can be helpful, from an anatomical point of view it cannot be proven how. However it did prove that touch has an important effect on positively influencing how people feel, which as a physiotherapist who does a lot of hands-on treatment, is good to see proven.

HOW TO LIMIT ACHES AND PAINS AT YOUR WORKSTATION

2008-03-09T07:48:00.000-07:00

After what seems to have been quite a bit of interest last week on my handy back care hints, I thought I'd highlight a couple of key things that might help you if you're suffering from aches and pains whilst sitting at your desk.

I regularly carry out Display Screen Equipment (DSE) workstation assessments and frequently find similar problems.

I'll start with the chair. Does the curve of your low back feel well supported by your chair? If not it may be that the height of the back of the chair may need raising or lowering to achieve this. Another thing to consider is how upright the chair back is - slumping or lying back in your chair is not good!!

Next your screen height - is the top of your screen level with your eyes? If you currently spend most of your time using a laptop it really is worth having either a separate screen or keyboard which will improve posture and reduce neck bend.

Another important fact about the screen is that you shouldn't rotate either your head or body to look at it - if you are, try to move it to a place on your desk that means that you can sit directly in front of it without rotating.

Next, the keyboard and mouse - can you reach them both whilst keeping your elbows by your side? Are your elbows at a 90 degree angle? If not, bring both the keyboard and mouse closer towards you to achieve this angle. This is often helpful in reducing aches and pains in shoulders and arms.

Finally, take regular breaks from prolonged actvities such as sitting and wherever possible try and vary your tasks throughout the day.

Please note that these pointers do not make up a full workstation assessment they are just a couple of things to look at. If, despite these suggestions you are still suffering, you may need some physiotherapy treatment. If however, you don't suffer with problems until you come to sit at your desk - perhaps it would be more appropriate to get someone to look at the specifics of your workstation.

If you are interested in finding out more about workstation assessments in general have a look at this and if you have a question about your own that you'd like advice about do email me .

BACK PAIN - HANDY HINTS TO HELP REDUCE/MANAGE IT

2008-03-05T05:02:00.000-08:00

This week I have been asked to do a number of workstation assessments and also given a back care talk so it seemed a good time to share some of the things I've found and a couple of handy hints to help reduce/limit back ache. Please remember however that this advice is very general and may not be specific to your problem - for specific advice and exercises I would strong suggest you see a physiotherapist.

Working through the day's activities....
1. remember to roll out of bed don't just pull up on your 'washboard' - think of a car starting in the morning - it takes a bit of time to warm up and this is a good way to prepare you body for the day
2. think about how you're sitting in the car - is your back well supported? how far back have you positioned your car seat - if you're practically horizontal this is not a great position!! trying bringing the seat more upright - closer to a 90-100 degree angle at your hips
3. if you do a lot of lifting/carrying keep the load close to your body and bend your knee to pick it up if it's low. If you're carrying shopping - split the load into two bags and distribute the weight evenly or even better put everything into a back pack and use both shoulder straps to carry
4. daily activities about the home such as hoovering, ironing, washing up, etc can bring about pain - try to break regularly from a static posture and do something else - varying tasks and trying to maintain your low back curve can really help to reduce this kind of ache. When washing up - try opening cupboard door of the unit the sink is is and rest one foot up on the low shelf - it can just help to bring you into a less flexed posture
5. if you go to the gym or play a sport - consider how you are using the equipment - make sure your core is working well and you have enough length and strength in your upper and lower limbs to allow for the movement you require. If you're not sure how strong or flexible your muscles are - ask a gym member of staff or email me and I'll be happy to answer any questions link
6. thinking about footwear is also key - if you wear high heels a lot - remember to stretch out your calves regularly, if you tend to wear shoes that don't offer much support into the arch of your foot they may not be helping your back either - a pair with more support could be the answer
Having been good all day at your desk with your sitting posture etc - don't go home and slump in front of the tv! Try keeping your low back curve as much as possible - perhaps use a pillow to support the curve - keep your feet on the floor and don't sit for hours at a time!
Getting up from sitting and moving regularly whether at work, in the car or sitting at home can really help to reduce problems with our backs.
The next thing to think about is your bed - making sure it is the most supportive and comfortable for you is essential - don't assume that because it is 'orthopaedic' for example that it must be the right one for you - it may be - but try lying on a number of different mattresses and compare the different levels of support and comfort - you may be surprised. Key things to look for are that your back curves should not disappear into a dip in the mattress nor should you feel like you're resting on the top as if lying on the floor.
Hope these suggestions are helpful.

DOES YOUR BACK ACHE WHEN YOU RUN?

2008-02-22T11:47:00.000-08:00

Running analysis is something I really enjoy doing, as it is a great way to see how runners are moving, helping to identify which muscles are working and show potential areas of problems which can contribution to back ache.

Back ache, which can be due to a number of different reasons, is often seen as too little or too much mobility of the spine which can significantly affect performance.

However it cannot be assumed that the problem rests solely with the back itself as tightness and weakness of muscles and/or altered foot, knee and hip mechanics can all have an impact on our spine.

If you are suffering with back pain which is stopping you from running I advise that you contact a qualified chartered physio to address the specifics of your presentation/problems.

If, for example, you find that you occasionally feel back ache at the end of run, I would advise you to have your running analysed by a physio who specialises in this to identify the likely contributing factors.

If you would like some simple pointers on how you might be able to get your back and core muscles into action - which may help with your running performance the following may be helpful. However again, if you struggle with any of the exercises or any of them aggravate anything I really would encourage you to see a physio for specific advice about your needs.

Ok here goes. First of all - a good posture is essential. I know physios go on and on about posture but it really is very important. As many of the muscles that keep us upright and mobile are attached to our spine and pelvis, getting our back curves and pelvis into the right position helps to get the best control/length/strength from our muscles.

One suggestion you can try to help get a good posture is to imagine there is a piece of string attached to the top of your head pulling you upright - please note though - this is not about sticking your chest out!

Next, core stability. I've just had a look at some of the websites that show core stability exercises and they tend to go straight to doing exercises like the 'plank' and 'oblique strengthening'. I strongly recommend that these exercises are NOT the first ones you undertake. I suggest the first muscle that should be addressed is 'transverse abdominus' - which acts as our abdominal 'corset'. This muscle is the deepest abdominal muscle and goes all around our trunk. There are a number of ways to try to activate this muscle one way is to try tightening your pelvic floor muscle - not your 'washboard' - and remember to keep breathing!

The next key muscle is 'multifidus' which runs either side of the lower spine. Try taking a light weight in one hand and raising a straight arm forward - this will work the opposite back muscle - repeat on the other side - remember to keep your good posture throughout!

Assuming you are not in pain and that the muscles mentioned above are working well, why not have a go at the more challenging exercises on this link

Earlier I mentioned the contribution to back problems that altered foot, knee and hip mechanics can have. One key way to help address some of these problems is with making sure you have the right trainers. I keep coming back to the importance of trainers but it really is vital to get this bit of kit right and also remember that trainers don't last forever! Most will be good for between 400-500 miles then will need replacing. Make sure you go to a good shop which looks at you running. Try on a few pairs to make sure you've chosen the most comfortable one for you which also offers enough support.

Hope that helps.