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Running Volunteers Needed For Research

Posted on 28th June 2019 by

Our Sports & Soft Tissue Therapist, Will, is currently in the final year of his MSc in Sport Rehabilitation at St. Mary’s University. As part of his final year dissertation he is researching Achilles Tendinopathy in runners. 

During the week commencing 15th July, he is looking for runners to participate in his research study investigating the strength of the calf muscle in those with and without previous history of Achilles Tendinopathy.

Testing will take place at the goPhysio clinic in Chandlers Ford.

If you wish to participate, please carefully check the criteria below to ensure you satisfy the requirements and click on this link to complete an online registration form. This will only take a couple of minutes and Will will be in contact in due course to confirm the details. 

Consent forms will be provided on arrival for testing and will need to be filled prior to testing. I anticipate testing will take around 20-30mins of your time which includes an explanation of what will happen, a short warm up and a calf-raise test.

DATES AND TIMES (Will willl be available anytime between times below):

  • Monday 15th July: 8am – 11am
  • Tuesday 16th July: 8am – 1pm and 2pm – 6pm
  • Wednesday 17th July: 12pm-2pm
  • Thursday 18th July: 8am – 11.30am and 2pm – 5pm

CRITERIA

Achilles Tendinopathy area
Achilles tendinopathy indicated by pain or swelling in this red area
  • 18-70yrs old
  • Currently running at least twice a week
  • No current injury or lower limb pain
  • Not currently performing any strength training that involves calf training
  • Either – never suffered with Achilles Tendinopathy or suffered from/diagnosed with Achilles Tendinopathy within the past 5 years. **Achilles Tendinopathy is pain or swelling located 2-7cm above the calcaneus** – see photo highlighted by the red area.

Click here to register your interest.



Meet Your Team, Hello Roz!

Posted on 24th June 2019 by

As our team has grown over the last year or so, we thought it would be a great time to introduce you to the team that we have to help you, re-introducing the more familiar faces and welcoming the new ones!

Roz Brawn - Physiotherapist & Level 2 APPI Pilates Instructor

Today we meet Physiotherapist & Pilates Instructor, Roz.

What are your clinical qualifications?

I studied a BSc Sports Science initially at Loughborough University, graduating in 1993 before going on to study Physiotherapy at Birmingham University, where I qualified in 1997.

What areas have you previously worked in?

My career started in the NHS and I then went to work in Australia as a Physio in private practice for 4 years. On returning to the UK, I spent time working in the private sector alongside working with the Hampshire County Cricket Team. For 8 years I worked with the English Institute of Sport, including being the full time Physiotherapist to the GB Rowing Team, GB Diving Team and GB Synchro Swimming Team. I have also worked as a part time physio for the GB Gymnastics Team.

Do you have any special areas of interest in physiotherapy?

Unsurprisingly, given my sporting experience, I am interested in working with sports injuries, particularly hip and back issues. I am a member of the ACPSEM. I also enjoy rehab after spinal surgery or fractures.

I have specialist qualifications in using acupuncture and am a member of the AACP, and IASTM (read more about what IASTM is here!).

I am also a Level 2 APPI Pilates Instructor and Pilates Reformer Instructor.

What you’re most proud of?

Being part of Team GB at the Olympic Games and seeing the athletes that had worked so hard achieve their goals and dreams knowing that I had played a part to enable that journey to be completed.

What’s the best thing about being part of the goPhysio team? 

Being part of a supportive team of people all with different backgrounds, knowledge and skills who are open to sharing those skills and supporting each other.

We asked………

If you could invite any 3 people in the world round for dinner, who would they be?

  • David Attenborough
  • Nelson Mandela
  • Ben Fogle

Where in the world is top of your list to visit?

Thailand

If you were going to space and could only take 1 thing, what would it be?

A photo album

What’s the 1 thing that may surprise people about you? 

 I drove a 4WD vehicle from Australia to England!


Roz works at goPhysio from Tuesday – Friday. If you’d like to book an appointment to see Roz, you can give us a call on 023 8025 3317 or book an appointment online here.


Being Active With Arthritis

Posted on 5th June 2019 by

The Chartered Society of Physiotherapists are launching a new campaign, as part of their ‘Love Activity, Hate Exercise?’ initiative.

Being Active With Arthritis

This campaign, Being Active With A Long Term Condition, is focusing on how daunting it can be to start to become more active, especially if you haven’t done much exercise before and you are managing a health condition. The new campaign is aimed at helping people to become more active, despite having a long-term condition. They have released special guides for 10 of some of the most common long teem health conditions, including arthritis, cancer, diabetes and dementia.

We see many people who are living with arthritis here at goPhysio, so this new guidance is very helpful for many of the people we help. The evidence to support the benefits of physical activity to help people with arthritis is overwhelming.

Activity and exercise has the potential to help you if you have arthritis in many ways, including:

  • Reduce your pain
  • Improve your mobility and independence
  • Help you get stronger
  • Improve your balance
  • Increase your fitness levels
  • Prevent or delay need for surgery

So, if you are living with arthritis and would like to get more active, here’s how you can get started.

  • Choose an exercise type that you’ll enjoy or perhaps revisit one that you have enjoyed in the past.
  • Strengthening, cardiovascular and mobility exercises have all been shown to be helpful for arthritis, but the type is less important than the enjoyment factor and sticking to it long term.
  • There are no exercises that are off limits, at least in principle. Sometimes care needs to be taken and stepping stone exercises might be required to get to a particular activity but be reassured that any exercise will be helpful in the long term.
  • Start off at a lighter intensity and then build up slowly allowing yourself time to accommodate an increase in intensity.
  • Some pain or even a slight increase in pain is ok during and after the exercise but it should settle back to pre-exercise levels in 24 hours, not be too severe, or coincide with protracted swelling, heat or redness of joints.
  • It might be appropriate to start your exercise in the pool where the decreased weight bearing will be more comfortable. Running, squats and lunges are all possible and practicing in the pool first will allow some time for your body to get used to the movements.
  • Choosing the right environment for you might require some experimentation. The gym is not the only option. For some exercising with a partner will be motivating, whilst others might find it distracting. Pick your preference but be open to different options.
  • Consider your other health needs. Diet, sleep, limiting smoking and keeping stress as low as possible are all just as important as exercise to manage arthritis symptoms.
  • If you get stuck, don’t know where to begin, or are struggling with the symptoms, why not seek professional advice from one of our team, who can complete a comprehensive assessment and give you guidance on how to implement your program.

In addition to individual consultations with one of our Physio team, we are also able to offer a range of services that can tempt, encourage and support you to become more active if you’re living with arthritis.

Older People's Day

Positive Steps – This exercise class, designed specifically for those in later life, is a small and un-intimidating exercise class. You’ll work through a series of exercises to develop strength, mobility, balance and flexibility. It’s full of fun and laughter and some great friendships have formed through exercise. If you’d like to come along and have a try, the first class is free. You’ll find more details here.

Rehabilitation – If you’d like to be challenged, we offer a 6 week, individualised exercise programme, tailored just for you. You’ll be expertly guided and encouraged through a series of exercises that will help you achieve your own personal goals. Find out more here.

Clinical Pilates – If you’re after something a little more gentle (although can be surprisingly challenging!), our Clinical Pilates classes could be for you. Teaching you to move well, with control and balance, Pilates is a great way to get you stronger. It is ideal for those with long term health conditions such as arthritis and as you’ll be carefully guided by one of our Clinical experts, so will have the additional support and care to help you work the right areas.

If you’d like any help or guidance or would like to find out more about any of our services, then please give us a call on 023 8025 3317.

#LoveActivity #HateExercise

Read More

New exercise guide for people with arthritis

An arthritis overview

6 Arthritis Myths



Physiotherapy For Cycling Injuries

Posted on 1st June 2019 by

Bike week 2019
The 8th – 16th June 2019 sees in Bike Week, which aims to inspire more people to take to 2 wheels.

Cycling is a wonderful way to exercise, whatever your level or age. It’s great for cardiovascular fitness, muscle strength, flexibility and has a host of health benefits.

It’s a safe form of exercise and is often a great way to start fit if you need to maintain your fitness with a lower impact activity. It’s also a fab way to incorporate exercise into a mode of travel!

However, like many forms of exercise, cycling can become a source of injuries. Cycling injuries tend to fall into 2 camps, either a traumatic injury or an overuse injury.

Traumatic Injuries

These are caused by some sort of trauma. This is normally a fall or collision and can be very minor to severe. Traumatic injuries are often accidents that can’t be avoided, but you can take precautions. These include:

  • Wearing appropriate protective clothing such as a helmet
  • Being up to date with bike maintenance to make sure you bike is in top working order
  • Knowing and reading the weather conditions and environment to make sure they fit with your plans
  • Understanding your personal limitations and being realistic with your ability. Many accidents occur when people are pushing themselves unrealistically.

Common traumatic cycling injuries include:

  • Fractures – often the clavicle (collar bone) or scaphoid (wrist) as you put your arm out to protect you as you fall.
  • Bruising – to the muscle and/or bone. This is as a result of falling directly onto the area, often a prominent bony area such as the outside of the hip.

Overuse Injuries

As the name implies, are caused when a part of the body is being ‘overused’ and can’t cope with the physical demands being placed upon it. Cycling is a very repetitive activity, an average cyclist might perform well over 5,000 revolutions an hour. The human body has a threshold of what it will tolerate and sometimes it just can’t cope with prolonged repetitive demands being placed on it. This is when an overuse injury rears it’s head.

The problem with overuse injuries is that they often start gradually as a tiny niggle that you ignore. Before you know it that niggle is a regular occurrence but you think it will just go away just as it appeared. Then it eventually becomes really annoying and can actually becomes so severe it stops you doing the things you love and that may have caused it in the first place, which is even more of a pain!

You can take steps to avoid or minimise the impact of cycling overuse injuries. These include:

  • Make sure your bike is set up correctly. This is crucial given the repetitive nature of cycling. Very small adjustments such as saddle and handlebar height can make a huge difference.
  • Increase your cycling gradually. Whether its speed, distance or hills – don’t do too much all at once. You need to give your body time to adapt and adjust to the demands being placed upon it.
  • Listen to your body. If you feel a little niggle, hold back a bit until it eases off to give your body chance to recover.
  • Seek advice at the right time. If a niggle is becoming more than that, it’s better to come and see us sooner rather than later. Overuse injuries that are ignored can often become long term problems and then they’re much harder to resolve and take longer to recover.

Common cycling overuse injuries include:

  • Back pain – which is often related to your posture on the bike and easily resolved by changing your bike set up.
  • Neck pain – again, this is often posture related and being more aware of your posture and position on the bike can be really helpful.
  • Knee pain – including tendonopathies, patellofemoral pain (front of knee) or ITB problems (side of knee).
  • Foot or ankle problems – such as achilles tendonopathy or forefoot pain from the pressure of peddling.

As Physio’s we’re highly skilled at identifying and resolving all the injury issues that may arise from cycling. Many of our team are keen cyclists themselves, so can truly identify with what you’re experiencing. If you are suffering with an injury as a result of cycling, give us a call to see how we can help you and get you back on your bike! #BikeWeekUK


Read more about Physiotherapy for Cycling Injuries on the Chartered Society of Physiotherapists website.


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5 Elements of Posture and how Pilates can help

Posted on 1st June 2019 by

Having an awareness of your body and posture is a great way to help maintain a healthy, well-functioning body.  Sustained postures that your body isn’t used to or a lack of awareness of how your body feels in certain positions can lead to low back pain, neck pain, headaches, injuries, shortness of breath and even digestive problems. Being aware of your posture can help with maintaining the body’s natural spinal curves, reducing muscle tension and improving movement.

The APPI (Australian Physiotherapy and Pilates institute) method of Pilates taught at goPhysio is based on 5 key elements which are the focus of postural awareness:

5 Elements of Posture How Pilates helps
  1. Breathing
  2. Centering (engaging the core muscles whilst maintaining the neutral spine)
  3. Rib cage alignment
  4. Shoulder blade placement
  5. Head and neck position

Through these 5 key elements, Pilates can really help us become more aware of and in tune with our body. Ultimately, this can help encourage us to move more, move better and prevent injuries from occurring.

Whether you work at beginner or advanced level, Pilates exercises focus on maintaining an optimum postural position throughout all exercises regardless of the specific muscle group a particular exercise may be targeting.  Always looking for optimal alignment and movement control of the pelvis, spine, ribcage, shoulders and head whilst maintaining good breathing patterns. With practice, this is transferred through into daily life as you are moving around.