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Runners – We Need Your Help!

Posted on 27th February 2018 by

We are trying to find out more about what injured runners do to get back to pain-free running, and would love to hear from you! If you’re interested in helping us out, please take a few moments to answer a couple of questions by clicking here. Many thanks.

The Injured Runner Project

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To tape or not to tape?

Posted on 26th February 2018 by

When it comes to tape, taping and strapping, things can get a little confusing due to the shear number of different tapes on the market, application methods, reported effects, when to use them, etc.

This blog aims to shed some light on four of the most common tapes out there by describing what they are, why you’d use each them and at what times to use them.

First up, Leukotape Leukotape at goPhysio Taping

  • Used for stabilising joints following injury or during rehabilitation to prevent reoccurrences.
  • Also used to offload painful structures such as irritate knees or hips.
  • This is a non-stretchy, 100% rigid tape that will cause a decrease in range of motion when applied correctly.
  • It has a high adhesive strength which allows it to stick well to skin, and even better to hyperfix (white underlay).
  • It’s 100% cotton which makes it skin-friendly, handy for hikers or runners looking to avoid blisters.
  • Drawbacks: non-elastic and range limiting.

Zinc Oxide Tape Zinc Oxide Tape goPhysio Taping

  • Similar to Leukotape, this white tape offers a little more comfort but with the same rigid properties.
  • Used to protect and stabilise joints for injury prevention.
  • Lighter and less bulky than a brace, this tape will conform to the shape of a joint to provide support.
  • Very popular in climbers to protect the joints of the hand and fingers.
  • Drawbacks: restrictive, range limiting and ineffective if used on oily or sweaty skin.

Kinesiology Tape (K Tape)

  • A popular cotton-based, water-resistant tape with various effects on the applied tissues.
  • This is the colourful tape you often see on athletes or sports people. K Tape goPhysio Taping
  • Lymphatic effects: creates a vertical lift from underlying tissues which decompresses the space between the skin and the muscles. This facilitates blood flow, fluid drainage (management of bruising) and the removal of pain-provoking chemicals from injured tissues.
  • Mechanical effects: longitudinal stretch of up to 180% provides stability and elastic resistance to muscles, ligaments and tendons.
  • Neurological effects: creates a stimulus on the skin that reduces pain signals received by the brain (pain-relief). The vertical lift will also reduce pressure on free nerve endings to help reduce pain levels.
  • Drawbacks: can cause skin irritation if applied incorrectly. Can occasionally cause allergic skin reactions. Application can be complex. Research on the effectiveness of this tape is inconclusive.

Dynamic Tape 

  • A synthetic material (nylon and lyrca) with 4-way stretch.
  • Strong elastic properties make this the ultimate biomechanical tape, with stretch capabilities of up to 200% of it’s resting length.
  • Great adhesion means it will last longer, even when worn during vigorous exercise or in the shower.Dynamic Tape goPhysio Taping
  • When applied correctly this tape will offload injured tissues and offer elastic resistance when performing exercise.
  • This purely biomechanical, load-absorbing tape reduces the force on injured tissues, assists weak muscles, provides support during eccentric loading and improves movement patterns.
  • This tape can also lift the skin if applied accordingly, to facilitate the removal of bruises or relieve tension on underlying structures.
  • Drawbacks: can cause skin irritation and the stronger dynamic tape (eco tape) can reduce mobility quite considerably.

So, in a nutshell……

  • Opt for Leukotape or Zinc Oxide to immobilise and protect joints, the latter offering slightly more comfort but being less durable.
  • Choose K Tape for its range of potential effects, but remember that it lacks strong elastic properties to facilitate movement with any real support.
  • If you need strong, elastic support choose Dynamic Tape. It can be applied in a number of ways to work just as muscles do, which supports tissues and improves movement patterns.

If you have any doubt on the application or desired effects of taping, make an appointment to see one of our team at our clinic in Chandlers Ford, Hampshire. Just give us a call on 023 8025 3317.

 

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Customer Satisfaction Survey Results 2018

Posted on 23rd February 2018 by

Last month, for an entire week, we set out to survey as many of our patients coming through our doors goPhysio Testimonial as possible.

As a business, it is crucially important that we are doing a great job and asking the people who visit us at goPhysio and are using our services, is the best way to find out whether we’re actually doing what we set out to do! Gaining your feedback helps us to further improve and develop our services, so we can continue to offer the best possible care.

We surveyed almost 100 visitors to the clinic that week and have spent time analysing the feedback we were given. We are delighted to be able to share the results of this survey with you.

95% of those survey were very satisfied with their overall experience at goPhysio

97% of those surveyed said we provide a very high or high quality service

95% of those surveyed said we are extremely or very responsive to their questions & concerns

100% of those surveyed said they’d return to goPhysio should they need to in the future

Why did you choose goPhysio?

When asked why goPhysio was chosen over any other local healthcare provider, the top answer given was personal recommendation. We couldn’t ask for more, when people are recommending us to their friends and family, this speaks volumes. We know there’s lots of choice out there when you’re in pain or have an injury, so having so many recommendations is testament to what we are doing. Many people also commented that they’d seen us before and were returning for a new problem.

goPhysio Testimonial Another reason that came up frequently, was availability of appointments. Having to wait for appointments is a huge frustration and so many people commented that it was easy to make an appointment with us, they could be seen quickly without having to wait and they could book online, making it all even easier!

What do we do really well?

We wanted to know what aspects of our service we were doing really well. The key theme coming through was that we are friendly, personal and helpful. We certainly aim to be all these things. We know it can be a daunting, worrying and frustrating time when you’re injured or in pain. So by offering a welcoming, friendly and warm environment in which you can come and get help, we can ease some of these feelings.

Being listened to was something that so many people appreciated. We don’t rush through our appointments, we really take the time to listen to you as an individual and therefore we can tailor your treatment and recovery programme to you and your lifestyle.

Here’s a few testimonials from the survey:

“Attentive, personal and you feel important and individual”

“Almost everything, from booking to total care of me! And now you do runners workshops for foam rolling etc. it is even better for me to stay injury free.”

“Treatment plans that fit in with my lifestyle and are proactive as well as re-active”goPhysio Testimonial

“Very welcoming staff without exception”

“Brilliant emails with videos”

“Very friendly, professional service. Made the experience of a painful situation instantly much better, then providing a long term follow up plan.”

“Could not fault anything.”

“Lovely to be greeted at reception with your name.”

Final Thoughts

We were so delighted with the results of the survey. Day to day, we regularly receive positive feedback, but receiving such a high volume of consistently, positive comments, was really very humbling. We genuinely care and invest so much into everything that happens at goPhysio. Nothing happens by chance, it’s all very carefully thought about. So, it’s great to know it’s working.

Obviously, we also gained some valuable insight into areas that can be improved – this is just as important, if not more so, than hearing the positive experiences. Anything that we identify as an area to work on, change and improve to make what we offer even better, is always welcomed! So, we are continually working ‘behind the scenes’ to further develop and enhance our services, so we can continue to help and support you!

 

Patient Survey goPhysio 2018

 

 

 

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National Longevity Day

Posted on 19th February 2018 by

Today is National Longevity Day – and with our purpose here at goPhysio being……

Helping local people live a healthy, active, positive life pain and injury free

…….we couldn’t let the day pass us by without acknowledgement!

The message of the day is to get more people thinking about their health and living a longer and happier life. The day acts as a reminder for you to look after your body and think about how your lifestyle and choices impact now can affect your body in later life.

As a Physiotherapy, Health & Wellbeing Clinic, we play a fundamental part in helping people live a long and happy life. How? 

  • By helping people overcome their injuries, we help keep people physically active, doing the sports and activities they love to do.
  • We ease the worry and stress surrounding an injury, when people often think there’s no way out, we guide them through the injury maze, providing support and relieving the fear and uncertainty. We help you do something positive about your injury.
  • We relieve people’s pain, helping them feel better and relieving the anxiety and distress that pain often brings with it.
  • We encourage people to be physically active, providing fully supported, specialist exercise based sessions, that are accessible to people who may not think exercise is possible. This includes our Clinical Pilates, Active Backs and Positive Steps classes.

Being physically active is a crucial part of living a long, healthy, life – so, if you need help, we’re here for you.

Read More 

Productive healthy ageing and MSK health

Be well

 

 


Overuse Injuries

Posted on 12th February 2018 by

What is an overuse injury?

An overuse injury is normally a chronic injury that gradually occurs over a period of time, rather than a sudden acute traumatic injury. Repetitive trauma to a muscle, joint, ligament or tendon such as a tendinopathy or stress fracture are just a couple of examples of overuse injuries.

What causes overuse injuries?

Overuse injuries are often linked to training overload in athletes, or sudden changes in activities that put stress through the body which they are not used to and therefore overload the soft tissue or bone. When we take up a new hobby, sport or activity or increase training levels/load this will put increased stress onto our body, this will lead the body having to adapt. However, if the body is not given time to adapt and the body is overloaded then this can, in some cases, lead to repetitive ‘microtrauma’ to the tissues. This can be unnoticed for a long time, or thought to be just a muscle ache. Some causes of this include:

  • Poor Technique
  • Muscle imbalances
  • Training overload/level
  • Biomechanics of your foot

What might it feel like?

Depending on the affected tissue or body part will depend on how it will feel. Common symptoms include:

  • Pain that starts initially during a warm up that then eases of and returns at the end of your sport or activity
  • Consistent pinching or sharp pain on specific movements
  • Constant dull ache

How do the symptoms progress?

Overuse injuries can be slow in developing and last a long time. The longer the problem is ignored the worse or more frequent the symptoms can become. This may lead to pain every time you engage in your sport or activity and may also lead to pain/swelling afterwards.

How is it diagnosed?

If you think you may be suffering with an overuse injury, it is important to get an assessment by a physiotherapist or sports therapist. The key to effective management of an overuse injury is accurately identifying exactly what’s causing it and addressing this. This will help to prevent any of those niggles turning into a bigger problem and possibly preventing you doing the sport of activity that you love.

What is the best treatment for overuse injuries?

There are lots of treatments that can be used to help, depending on the injury. Treatment will often start with easing the symptoms of the injury, such as pain and inflammation. In parallel to this, addressing the underlying cause and working on strength and stability to prevent reoccurence is key. Treatments may include:

Outlook

When the underlying issue is addressed and appropriate changes are made, overuse injuries can be solved. They can often be a very frustrating injury, as they inevitably need a bit of rest and trial and error to work out exactly what’s causing the issue. That’s where we come in, seeing an expert can guide you through the puzzle of injury and help get you back doing what you love as quickly and painlessly as possible.

Read More 

Achilles Injuries

Running injuries – The basic principles

Treatment of calf pain in runners

Runners knee (patellofemoral pain)

What’s physiotherapy got to do with a dripping tap?


 


Charity Support

Posted on 7th February 2018 by

As a local small business, we get inundated throughout the year with requests for support for charity The Brain Tumour Charityand fundraising events. To date, we have provided much support to these very worthwhile causes and efforts, as and when we have been approached.

However, we have now decided that we are going to support a single charity for the year and focus all our fundraising efforts on this single charity.

For 2018, we have decided to support The Brain Tumour Charity. At the beginning of this year, the 11 year old son of a very dear friend of goPhysio’s founders was diagnosed with a brain tumour. Brain tumours only receive 1% of government research funds, yet it is the second most prevalent of childhood cancers. So, we have decided to focus our fundraising efforts on this charity for 2018.

As part of our role with the Eastleigh 10k event next month, we will be providing pre and post race massages. In exchange we will be taking donations towards our chosen charity.

We hope to have some additional fund raising events planned for the year.

If you would like to make a donation to The Brain Tumour Charity, you can do so here.

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Selective Rest – When to rest and when to keep running?

Posted on 6th February 2018 by

“Should I keep running or not?” is a question we get asked a lot by runners here at goPhysio.

There are many factors that can lead to injury from excessive training loads, running technique, poor foot mechanics and muscle imbalances, to name a few. But, whatever the cause of your pain or injury total rest is rarely advocated, as this will, in general, only slow down your progress and can cause many more secondary, longer term issues.

At goPhysio, we prefer the term ‘selective rest’

This means to selectively rest from the aggravating (pain causing) activities. So, if you’ve got an ankle injury and you’re a keen runner, it is usually better to rest from running until you’re recovering but gentle walking and alternative non-aggravating activities such as swimming or cycling to maintain movement and fitness can be really helpful.

Essentially, your body’s tissues (muscle, tendon, ligaments and bone) will adapt to the demands you place upon them. When you rest the muscles may tighten and weaken, joints will stiffen and your whole body will also de-condition. The long term effects of complete rest will often prolong injuries, with you suffering unnecessary secondary complications and time off running due to inactivity. We’re designed to move, hence movement and exercise is therapeutic.

So, if you’re feeling the odd niggle or pain when you run, our top tips to help keep you running are:

  • Pain during a run? If you feel pain during your run and it is getting worse throughout your run then stop. Make a mental note of the distance or duration at which the pain started (that becomes the point you’ll use to gauge progress on your next run). Avoid running for the next 48 hours, use ice and anti-inflammatories to help settle any inflammation. Then attempt another run within 2-3 days, running to the point at which you felt your pain on your previous run. If you make it to that point and beyond great, just gently progress your running over the next few weeks, ensuring you don’t progress more than 10% distance or mileage in any one run.
    However, if the pain and distance is the same or worse than you experienced on your previous run, it will be indicative of an overuse injury. So, stop and seek an expert physiotherapy assessment to identify, modify and remove all the predisposing factors, to get you back to running quickly.
  • Rest days are training days If your training/distance has been increasing and you feel your legs are finding it hard to reach your planned distance it may be time to rest to allow your body to recover and repair. This selective rest will allow yourself to continue progressing whilst also preventing injury. Intersperse running with other activities such as swimming, cycling, Pilates, yoga or strength training. These activities will allow your body to recover from the repetitive, high loading forces of running but will still help with your running training in other ways.
  • Listen to your body It’s important to use common sense and listen to your body. We all experience natural aches and pains during running, due to the natural high loading forces of the activity. These symptoms are often one-off red-herrings, that subside within 24hrs. However if the pain is sharp in nature and doesn’t feel quite right, or persist’s for a few runs, it’s your body warning you that something is wrong and you need help.
  • If in doubt, see a specialist By seeing a specialist like a Physiotherapist or graduate Sports Therapist when you have an injury, we’ll be able to reassure you what you should and shouldn’t be doing to help your recovery. We spend a long time with you 1-2-1 to fully understand your problem and answer all your questions. You’ll go away knowing exactly what is wrong with you and exactly how to help it get better. There’s nothing worse than sitting around worrying about what may be wrong and whether you’re doing the right thing. We’ll help alleviate your fears and the result is a speedier recovery, getting back to running pain-free quicker, without the worry of the unknown.

Good Luck & Enjoy your Running!

The Injured Runner Project
We are trying to find out more about what injured runners do to get back to pain-free running, and would love to hear from you! If you’re interested in helping us out, please take a few moments to answer a couple of questions by clicking on this image. Many thanks.

Change just 1 thing to boost your running performance

Posted on 4th February 2018 by

Learn from the expert’s – here’s 5 great short cuts to rapidly improving your running performance, it’s not cheating honest! Just focus on 1 and see if it helps. From our Clinical Director, Paul.

1. The HOKA Difference: I regularly and happily recommend HOKA trainers to all my patients that require improved shock absorption and reduced tissue loading when running. They involve marshmallow, rocking chair and bucket seat technology!

To me, a clinician, they’re a unique mash up of styles, designed to simply and easily improve your shock absorption, comfort, running gait and foot stability. They are designed with only a 4mm rise from heel-to- toe, with a slight rocker shaped sole, to help with midfoot strike and smooth propulsion. Think ‘barefoot running’ style with comfy shock absorbent trainers on. The best of both world’s! So get down to your local running store and test drive a pair today. Read more about Hoka’s here. You can read more about the importance of running footwear here.

You’ll feel 10 years younger & 20kg lighter – I know I did!

2. Heel to Buttocks: Essentially it’s about improving the efficiency of your running style, by spending as much of your energy as possible in the propulsion phase. Avoiding long strides in-front of your body and the increased ground reaction forces, in this inefficient deceleration phase of running.

It’s about switching on your large propulsion muscles (gluteals and hamstring) at the end of your long levers (legs) and pushing off optimally through your big toe. It’s easier done, then you may think, just think of the cue “heel to buttocks”. So as you jog along bring your heels up towards your buttocks, and lean your trunk forwards, be prepared to getting faster as you go!

3. Pump with the arms & the legs will follow: To improve speed for that sprint finish, if you pump fast with your arms, your legs will automatically move faster. It’s the way we’re neurologically wired for reciprocal movement and the pro’s have been using it for years.

4. Sleep Better: Ensure you get approx at least 7-8 hours of sleep each night especially in the midst of a running training programme, to allow your body to recover and achieve the full benefits of training. Walker (2017), in his book ‘Why we sleep’ explains that there is a significant increase in the risk of injury with a lack of sleep.

There is no better insurance policy to mitigate the risk of injury than sleep!

Walker also explains that If your consistently not getting adequate sleep, less than 6 hour per night, you will not gain the full benefits from a healthy lifestyle, regular exercise and good nutrition. He concludes that “Sleep is one of the most sophisticated, potent and powerful – not to mention legal – performance enhancer’s everyone should be using fully”. So do yourself a favour a ensure you get – 8 hours of sleep each night!. Read more about the ‘Magic Elixir’ of sleep for runners here.

5. Maintain a Healthy Weight: A shortcut to making the most of what you’ve got is to maintain a healthy weight. For middle aged, social, fun runners it is by far the biggest contributor to easily increasing speed, distance, enjoyment whilst reducing the risk of injury. An average rule is that for every 2-3 kg lost you’ll easily improve your mile pace by a minute.


Principles To Managing Running Injuries

Posted on 2nd February 2018 by

This is a great infographic, summarising the key principles that play a part in running injuries, from Physio Edge.

Running Injuries Recommendations

What is load tolerance?

In running terms, a load can be defined as a demand placed upon your body – so this can be training intensity, frequency, distance, duration, terrain etc. All of these parameters, in varying combinations, demand your body to be able to cope with them. These are all external factors.

Tissue capacity is your body’s ability to cope with the demands placed upon it. So that’s how well your muscles, ligaments, tendons and joints can tolerate the running loads. This is dependant on your own natural physicality, your biomechanics, strength, flexibility, movement efficiency etc. These are all internal factors.

Load tolerance is the interplay between these 2 factors. So, if your tissue capacity matches the loading, no worries! However, if the loads that you are subjecting your body to in terms of your training exceed your tissue capacity, this is when your body starts to complain. It basically can’t cope with the demands.

So, what can you do to manage running injuries?

Manage your load well

  • Train appropriately for your level
  • Progress loads gradually
  • Vary your training
  • Be realistic
  • Have rest days

Optimise your tissue capacity

  • Incorporate strength and conditioning work into your training
  • Cross train – swimming, cycling and Pilates are great examples
  • Have your running style analysed and take professional advice
  • Get adequate sleep
  • Have a biomechanics assessment if you think that there may be issues with your foot position
The Injured Runner Project
We are trying to find out more about what injured runners do to get back to pain-free running, and would love to hear from you! If you’re interested in helping us out, please take a few moments to answer a couple of questions by clicking on this image. Many thanks.

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Cut out the middle man

Posted on 1st February 2018 by

In a recent survey we carried out of the people attending our clinic, we found their key frustrations when dealing with health care providers wasPhysiotherapy self referral

  1. Having to wait for an appointment
  2. Availability of appointments

Thankfully, there’s a way forward. Self referral. With physiotherapist being the experts in effectively diagnosing and treating a huge range of painful conditions; from back pain to calf tears, post surgical recovery to sports injuries, arthritis to growing pains. For musculoskeletal (MSK) injuries, a physiotherapist is your best first point of call. Regulated medical practitioners in their own right, you don’t need to be referred by a middle man – you can refer yourself.

So many people still see their GPs as the ‘gate keepers’ to their care, and in many instances this still holds true. But with MSK injuries, this in’t always the best way. If you have an MSK pain or injury, seeing your GP first will only result in the following:

  1. Waiting time to see your GP, which can be weeks if it’s not urgent
  2. Taking time off work to see your GP during their opening hours
  3. A brief consultation with your GP, who will often recommend resting and/or medication as a first line of action
  4. Possibly referral to an NHS Physiotherapist, which again can be weeks if not months

So, whats the alternative if you’ve got an MSK injury? You can pick up the phone from 8am 6 days a week (until 8pm Monday – Thursday) or hop onto your computer 24/7 and book online to see one of our specialists.

The result

  • You’ll get an appointment to see one of our experts, normally within 24 hours if not the same day
  • You’ll come away with a diagnosis and pro-active treatment plan to resolve your individual injury tailored around your lifestyle
  • You’ll be back doing what you love doing, free from pain, quickly

So, not only does this save you lot’s of angst, worry, waiting and frustration, it significantly helps reduce the burden on the NHS, freeing up their resources to help ‘sick’ people. Your GP does not have to be the ‘middle man’, you can refer yourself directly to physiotherapy.

“GP’s are not hands on when making a diagnosis and lack expertise in different areas – no reflection on GPs, but they are not the experts”

Mrs P, goPhysio Patient, January 2018

 

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