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goPhysio FAQs: What conditions can you help?

Posted on 31st August 2018 by

goPhysio FAQHere at goPhysio we understand that choosing to see a someone if you’re injured or in pain may be a bit daunting? Lots of questions may go through your mind before you decide to make an appointment……….“What will they ask me? Will it hurt? Will I have to get undressed? How do I know it’s going to help?”

We aim to provide a very caring, comfortable and professional environment for you to come and get your problem resolved.

To help answer some of the thoughts you may have if you’re unsure about picking up the phone to make an appointment, we’d like to address some of the questions you may want to ask.


What conditions can you help?

As Physiotherapists and Sports Therapists at goPhysio, our  specialist area of expertise is in assessing, diagnosing and resolving musculoskeletal issues. Musculo = muscles, Skeletal = skeleton (bones, joints, nerves, ligaments, tendons). So, most conditions affecting those areas, we can help.

Here’s a (not exhaustive) list of some of the most common conditions we help resolve here at goPhysio in Chandlers Ford.

Back

Neck

Hip Problems

  • Osteoarthritis
  • Hip impingement
  • Gilmore’s groin
  • Groin strain
  • Total hip replacement
  • ITB issues
  • Piriformis syndrome

Knee Problems

  • Anterior knee pain
  • Ligament injuries (Anterior, posterior, medial & lateral cruciate ligaments)
  • Cartilage (meniscus) injuries
  • Hamstring strain
  • Runners knee
  • Muscle strain or tear (quadriceps, hamstrings)
  • Osteoarthritis
  • Osgoods Schlatters 
  • ITB syndrome

Ankle & Foot

Shoulder

Elbow, Wrist & Hand

And not forgetting……..

If you are suffering with an injury and want help to guide you through the frustrating maze, please get in touch. We aim to offer you an appointment within 24 hours, often the same day.

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The Common Sense Guide to Exercise & Movement

Posted on 24th August 2018 by

The benefits of exercising, moving more and being active are undeniable. We must hear and see articles, posts and headlines about this on a daily basis. But sometimes it can all seem a bit daunting – what’s best to do, how often, why, is it enough, is it too much….???? So many questions! It’s sometimes so overwhelming that it seems easier not to do anything.

So, when we saw this great Common Sense Guide to Exercise & Movement from Cor-Kinetic, it was too good not to share with you. 20 fantastic, simple and easy to follow tips to help guide you to being more active!


Common Sense Movement Exercise Guidelines

If you need any help, guidance or support in your health & wellbeing journey, you can access our wide range of specialist services. These include:

Physiotherapy or Sports Therapy to help you recover from an injury to make sure you can exercise or be as active as you want to be!

Rehabilitation to work on getting you back to your pre-injury condition.

Pilates classes to build your strength, stability and body condition.

Active Ageing Classes, specially designed to help older people gain confidence in exercising in a safe, supported environment.

Please do get in touch to find out more!


Get Cycling with Cycle to Work Day 2018

Posted on 14th August 2018 by

Cycle to work day 2018It’s Cycle to Work Day on Wednesday 15th August. The aim is to get as many people to cycle to work as possible. The longer term plan is to get more people cycling to work on a regular basis. Currently, almost 750,000 people cycle to work regularly. By 2021 the target is to get over 1 million people to cycle to work regularly.

There are many benefits to cycling to work. Cycling to work is a great way to burn off calories incorporating some exercise into your daily routine. It helps improve circulation, strengthen muscles and improve aerobic fitness.

It will also save you money on fuel costs and parking. And you will be helping the environment at the same by reducing the production of carbon dioxide.

Why not dust down your bike and get out in the fresh air. Start off your day the best way, on your bike. Cycle to Work Day 2018!

Read More

Physiotherapy for cycling injuries

Bike Week – We love cycling!

#CycleToWorkDay

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Common Football Injuries and When to Seek Help

Posted on 11th August 2018 by

Football season is just round the corner. We tend to get peaks in injury rates – the first one at the start of the season, when players have returned to football after a bit of a break, slightly de-conditioned (maybe!) with less fitness and flexibility. We get another peak towards the end of the season, when training and matches have taken their toll.

Here are some of the most common injuries we see in footballers.

Hamstring Strains

Strains refer to tears within the muscle. These can occur at different locations and to different degrees of severity which are graded from 1-3. A grade 1 tear refers to mild damage to soft tissues (<5% of fibres) with minimal loss of function, often referred to as a ‘pulled muscle’. Grade 2 tears occur when more extensive damage is present, but the muscle isn’t completely ruptured. Grade 3 tears refer to a torn or ruptured muscle. Once fatigued, the hamstring muscles become very susceptible to injury. In order to prevent hamstring injuries it is vital to carry out an effective warm up prior to training and matches. You can read more about warming up effectively here. If you sustain a hamstring injury it is important to control the swelling by compressing and elevating the injured area. Apply ice for pain-relief if necessary. Any type of injury to the hamstrings should be reviewed by a professional to determine any the root cause and prevent recurrence. 

Sprained Ankle

Sprains occur commonly when the ankle is rolled inwards, causing damage to the ligaments and the joint capsule on the outside of the ankle. Bleeding within the joint causes swelling to occur, which again should be managed with compression and elevation. Weight-bearing activities should commence as soon as they are tolerated. Medical advice should be obtained regarding an appropriate rehabilitation protocol for the injured ankle. Disruptions in balance and proprioception are to be expected following this type of injury and without rehabilitation recurrent sprains can occur. Strength, balance, coordination and stability must all be addressed before returning to sport. 

Knee Cartilage Tear

Torn cartilage (menisci) are common complaints in football. This injury often occurs when the knee is forced to rotate and bend while the foot is planted on the floor. This can happen if a player turns too quickly or is impacted from the side of the knee. This mechanism of injury can also cause damage to other structures surrounding the knee, therefore it is imperative that you seek examination by a trained professional following a suspected injury to the meniscus. These conditions can be treated conservatively however surgical intervention may be recommended depending on the severity or location of the tear. Immediate after care should consist of compression, elevation and rest. Apply ice for pain-relief if necessary. If surgery is not required, an appropriate strength and conditioning protocol should be followed to facilitate a safe return to sport with the least chance of recurrence. 

Anterior Cruciate Ligament Injury

Injury to this ligament deep within the knee joint can occur when a player decelerates or changes direction rapidly. Like meniscus injuries the ACL can also be damaged by forceful rotation of the knee whilst the foot is planted on the floor. Immediate after care should consist of protection (knee brace), compression and elevation while resting. A medical examination is crucial to determine the severity of the injury. Surgical reconstruction may be indicated. In either case conservative management is often the preferred option to rehabilitate the injured player back to full health or to prepare the injured limb for surgical intervention. This ‘pre-hab’ facilitates recovery rates and allows a quicker return to sport with less chance of recurrence. 

Hernia

Hernias can occur when the pelvic region undergoes large stresses in the form of sprinting, changing direction or kicking forcefully. The most common in footballers are inguinal hernias or a sports hernia (Gilmore’s groin). It is important to note that in the case of a sports hernia protrusion of abdominal soft tissues is not present, but injury to the inguinal canal and/or adductor muscles will occur. These conditions commonly go unnoticed until symptoms progress. The player may experience soreness in the groin area with activities such as sitting up or getting in/out of a car. Any movement that increases intra-abdominal pressure may cause pain, such as coughing or sneezing. A rehabilitation protocol targeting the pelvic region should be initiated to strengthen the injured area. If you experience gradual worsening of the symptoms described above, seek examination by a trained professional.

Read More 

Warming up for sport

Recover from injuries faster with POLICE 

Female footballers and ACL Injuries


Stay hydrated and reduce plastic waste with this great initiative!

Posted on 6th August 2018 by

The topic of reducing plastic use has gained huge momentum recently. A million plastic bottles are bought around the world every minute and it’s predicted that Refillfigure will rise by another 20% by 2021. However global efforts to collect and recycle the bottles to keep them from polluting the oceans, are just not keeping up.

Here in the UK, the average household uses 480 plastic bottles a year, but only recycles 270 of them – meaning nearly half (44%) are NOT put in the recycling. This means that nationally, of the over 35 million plastic bottles being used every day in the UK, nearly 16 million plastic bottles aren’t being put out for recycling.

If just one in ten Brits refilled once a week, we’d have 340 million less plastic bottles a year in circulation!

Refill

Water consumption and plastic use was something that was highlighted by Southern Water recently at the Eastleigh Business Conference. They introduced a fantastic scheme that has been initiated, called ‘Refiill’. 

Refill is a national, practical water campaign that aims to make refilling your own bottle as easy, convenient and cheap as possible by introducing refill stations on every street!

The concept is easy:

  1. Download the Refil App
  2. Take a reusable drink bottle with you wherever you go 
  3. Drink plenty of water 
  4. When you run out of water and need a refill, visit the app and see where your nearest Refill station is.
  5. Go to your nearest Refill station and fill up! 

We all know that drinking plenty of water is crucial to our health. Not only is good hydration fundamental to general health, but Is a key element to post exercise recovery.

It’s win win, saves you spending money on buying water, makes use of your refillable drinking bottle, saving on plastic! 

It’s a small step, but a great one to take! 

goPhysio in Chandlers Ford are delighted to be part of this scheme. If you’re passing, you can pop in Refill Chandlers Ford Hampshire and fill up your water bottle with freshly filtered, chilled water! 

Download the Refill app here.

Read more about Refill here.

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Live Well For Longer – Focus on Back Pain

Posted on 2nd August 2018 by

Channel 4’s Live Well For Longer programme on Channel 4 this week looked at one of the most common injuries we see and British people experience – Back Pain. Live well for longer back pain

Back pain is thought to cause 30 million days of sick leave a year, costing our economy an estimated £40 billion. It is thought that up to 80% of us will suffer with back pain at some point in our lives.

The programme compared 3 ‘non-medical’ ways to manage long standing back pain; yoga, physiotherapy and osteopathy. They used a well known, standardised tool to measure levels of pain before and after 2 months of each of the interventions in groups of people who had been suffering with back pain for over a year.

In the Physiotherapy group, the physiotherapist helped to facilitate the return of normal movement and worked on strengthening the spine. It was great to see that the ethos of the physiotherapist is teaching people and giving people information and knowledge that they need to help themselves. This is absolutely fundamental in successful treatment of painful conditions such as back pain.

After 2 months, it was found that Yoga and physiotherapy both helped improve people’s pain by 30-50%. Osteopathy reduced pain by a third on average. All 3 groups of people experienced a decrease in their back pain, demonstrating that with time, investment and commitment, there can be huge improvements in pain. The programme obviously only looked at very small sample sizes, but what it demonstrated that there is a positive way to tackle back pain.

The ket message to take away for people with long term back pain, is that you can’t expect short term fixes. People looking for help with back pain need to be realistic – if you’ve had back pain for a long time, there isn’t a quick and easy fix (that so many people seek!). As the Physiotherapist said, retraining muscles can take at least 6 weeks. It’s the dedication, positive attitude and consistency in investing in your body and finding something that works for you that will often be the success!

Read More

Low Back Pain & Sciatica, the latest NICE Guidelines

Help, I’ve got back pain. What should I do?

Back pain Myths: Moving will make my back pain worse, I should avoid exercise if I have back pain, I need a scan to tell me what’s going on