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Preventing falls in older age – exercise is the key

Posted on 31st July 2019 by

As you get older, the risk of falling and fall-related injuries, such as fractures, increases. Falls are a common and serious health issue faced by older people in England. The impact of falling can be huge. Falls can cause distress, pain, injury, hospital stays, loss of confidence, isolation and loss of independence.

Around 24% of men and 30% of women aged 50 years old and over report having fallen in the previous 2 years, with 7% of men and 11% of women aged 50 years and over reporting having had a fall that required medical attention. In 2017/18 there were 220,160 falls-related emergency hospital admissions among patients aged 65 and older.

One of the most effects ways of preventing falls and fractures is regular strength and balance exercises.

Positive Steps Exercise Class

The World Health Organisation notes that physical activity is the key element to support healthy ageing. Physical activity and exercise is an essential requirement for maintaining mobility and independent living during later life. 

  • Muscle mass (the physical size of your muscle) reduces by 0.5% to 1% per year after 50 years of age and 2% to 4% after 75 years of age.
  • Loss of physical strength can be 2- to 5-times faster due to muscle quality.
  • Bone density (the amount of minerals in your bones which relates to their strength) decreases by around 0.5% per year from age 40.
  • Following menopause, women lose 2% to 3% bone density per year.
  • Older adults can experience problems with balance due to decline in the nervous system and changes in nerves throughout the body.

Guidelines recommend that older adults should undertake activities aimed at improving muscle strength and balance on at least 2 (preferably non-consecutive) days a week.

New guidance has just been published by Public Health England, which aims to improve the quality of strength and balance exercise programmes for people in the community. 

The guidelines state that effective muscle strengthening and balance improvement programmes aimed at preventing falls should consist of a programme of one-to-one or group balance and task training exercises, plus resistance exercises delivered by an appropriately qualified instructor.

The timing of this new guidance is perfect, given that we are just expanding our exercise classes for older people, Positive Steps.

These classes in Chandlers Ford incorporate balance and strength exercises in a supportive, friendly and caring environment, with the added bonus of being social and fun! (The laughter duding the classes can often be heard through the clinic!).

Falls are not an inevitable part of ageing. Older people can take positive steps to prevent them

Read more

Positive Steps classes at goPhysio in Chandlers Ford

The Importance of Lean Muscle Mass

Fall Proof – Exercises for Older People

Exercise Guide for People With MSK Conditions



Meet Your Team, Hello Fiona!

Posted on 29th July 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!

Today we meet one of goPhysio’s founders, Fiona.

What is your background?

I studied Physiotherapy at Bristol and qualified back in 1997. I worked as a Physio until 2004, alongside setting up goPhysio in Hampshire with my husband Paul in 2001.

What areas have you previously worked in?

As a physio I worked predominantly in the NHS, in Nottingham, Bournemouth and Winchester. I also worked in private practice and the MOD, before ‘downing the tools’ and moving over to the business management side of things as goPhysio grew.

What’s your role at goPhysio?

I wear many hats at goPhysio, one of the joys of running a small, family business! I see my main role as looking after our team, who in turn can look after you guys (our patients) in the best possible way. I help make sure everything is run smoothly, we maintain the highest possible standards of care that our reputation is built on and most excitingly drive growth and progress!

You can never become complacent in business, so I am always looking for ways to improve what we do, make sure it’s all focused around the people that matter and looking out for new ideas and services.

What you’re most proud of?

The 3 gorgeous little (not so little any more!) people in my life (the 4th being goPhysio!).

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

Definitely the people. Being surrounded by such a positive energy every day is brilliant!

We asked………

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

  • My Grandad Gerald, who was always full of wonderful dinner table conversations, that I now reflect I didn’t appreciate when I was younger.
  • Walt Disney – an inspiration in business.
  • Hugh Jackman, so we could hopefully have a bit of an after dinner sing song!

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

Costa Rica at the moment (but I have a very long list).

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

Music.

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

 I once came third place in a GB under 25kg Judo competition!



Meet Your Team – Hello Chris!

Posted on 15th July 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!

Chris Tiley Physiotherapist at goPhysio

Today we meet Physiotherapist, Chris.

What are your clinical qualifications?

I graduated from Coventry University with a BSc Physiotherapy in 2008.

What areas have you previously worked in?

I have worked in a variety of setting, this includes:

  • British Parasnowsport 
  • Reading FC Academy
  • Circle Hospital in Reading
  • Private Clinics in Reading and Bournemouth

Do you have any special areas of interest in physiotherapy?

I have a particular Interest in:

  • Strength and Conditioning
  • Chronic/Persistent Pain
  • Sports Injuries

What you’re most proud of?

Having been able to work as part of the British Parasnowsport team.

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

Having access to all the fantastic facilities we have, especially the strong room. 

We asked………

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

  • Robin Williams
  • Stephen Fry
  • Jessica Ennis-Hill

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

Japan

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

A camera

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

I played the Euphonium as a child.


Chris works at goPhysio on a Monday, Thursday, Friday and Saturday. If you’d like to book an appointment to see Chris, you can give us a call on 023 8025 3317 or book an appointment online here.


Meet Your Team – Hello Jade!

Posted on 8th July 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!

Jade goPhysio

Today we meet one of our Patient Services Team, Jade.

What is your background?

I have been in customer service from a very early age, I really enjoy helping people.

What areas have you previously worked in?

I worked for British Gas for over 10 years, working my way up from call centre to head office, designing and delivering change. Following redundancy I moved into health & wellness, supporting people with lifestyle changes. Health & fitness is my real passion.

I am also a foster carer, supporting the children of Southampton that come into care. This role is very rewarding at times, yet very much hard work.

What you’re most proud of?

 I volunteered at the 2012 Olympics and received a thank you letter from our then prime minister David Cameron.

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

I love the atmosphere in the clinic. As a foster carer it’s nice to come to work with a team who really support each other.

We asked………

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

  • Tony Robbins – His motivational talks start my day most mornings!
  • Deepak Chopra – I am quite spiritual and love his meditations and guiding’s
  • Oprah Winfrey – very inspirational woman

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

Komodo Island, Indonesia to see the pink beach

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

Seeds to grow some vegetables

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

 I have been on TV 3 times!

  • Blue Peter in 1987
  • South Today 2016
  • Las Vegas Live 2019

Jade works as part of our Patient Services Team. She’ll often be the first person you’ll speak to if you call or see if you visit us!


Summer Massage Offer

Posted on 1st July 2019 by

This July & August, we have a very special offer for you – 4 x 1 hour massage appointments to use over July & August for £150. That’s a saving of £70!

To take advantage of this offer, just:

  1. Call the clinic on 023 8025 3317 and say you’d like to book the summer massage offer.
  2. Arrange your 1st massage appointment at a day and time that suits you. We have massage appointments available 6 days a week, including evenings until 8pm and Saturday mornings.
  3. When you come for your first appointment, you’ll pay £150 for the offer.
  4. Enjoy 4, one hour massage appointments over July & August.

Read more about the benefits of deep tissue massage here!

T&Cs

  • Offer not available in conjunction with any other offers or discounts.
  • The 4 massage appointments must be booked and attended by 31st August 2019, any unused appointments can not be carried over.
  • There is no cash alternative, refund or exchange available.
  • Our normal cancellation policy applies. If you fail to attend your booked appointment without providing 24 hours notice, your credit will be deducted from your account.


Getting On The Ball With Pilates

Posted on 1st July 2019 by

This month, Physio and Pilates Instructor, Kim, has chosen her top 5 Pilates exercises you can do with an exercise ball.

We will often bring the ball into our Pilates classes. It adds another dimension and an extra challenge with it’s natural instability. You can pick one up online or in shops such as TK Max, Argos or Sports Direct (just make sure it’s an anti-burst one!).

#1 Scissors in Sitting

  1. Sit up tall on your sitting bones on top of the ball. Position your feet slightly wider than hip-width apart. Balance your weight evenly through each foot. Relax your arms by your sides or place them on the brim of your pelvis.
  2. Lift your right leg and hold keeping your weight even through your sitting bone.
  3. Lower your leg and foot to the floor and repeat on the opposite leg.

#2 Swimming Level 3

  1. Kneel in front of the ball. Gently walk your hands forwards along the floor until your pelvis is resting in top of the ball. Balance with your fingertips and toes on the mat. Align your pelvis in the neutral position and gently set your centre.
  2. Simultaneously lengthen and hover your right arm and left leg from the mat.
  3. Hold and then lower your arm and leg to the mat.
  4. Repeat alternating sides.

#3 Bridge Hip Dips

  1. Sit on top of the ball and engage your centre. Slowly walk your feet forwards and lower your back until you are in the bridge position. Support your head, neck and upper back on the ball. Bend your knees to 90 degrees. Keep your centre engaged and gently engage your gluteal (buttock) muscles.
  2. Stabilise in the bridge position.
  3. Lower your hips and pelvis downwards without arching your lower back.
  4. Lift your hips and pelvis returning to the bridge position.

#4 Shoulder Bridge Level 1

  1. Lie on your back with your legs in the tabletop position, resting on top of the ball. Position your hips knees and ankles into parallel lines. Align your pelvis into the neutral position.
  2. Gently roll your pelvis and peel your spine away from the mat, one segment at a time rolling up to rest on your shoulder blades.
  3. Hold the shoulder bridge position.
  4. Roll your spine back down on to the mat, one vertebrae at a time to return to the neutral pelvic position.

#5 Plank Walks

  1.  Kneel in front of the ball. Gently walk your hands forwards along the floor until your pelvis is resting in top of the ball. Balance with your fingertips and toes on the mat. Align your pelvis in the neutral position and gently set your centre.
  2. Walk your hands further forwards along the floor. Simultaneously, lengthen your legs and lift your feet off the floor. Your body will align into the ’plank position’ where your spine and legs form a horizontal line. Only walk out as far as you can control.
  3. Hold the plank position.
  4. Walk your hands back along the floor and lower your toes to the floor, keeping your arms and legs long.

Read More 

We have lot’s of informative and educational Pilates articles over on our blog, which you can find here

If you’re interested in finding out more about joining our specialist Clinical Pilates classes at goPhysio in Chandlers Ford, take a look at the details of what we offer, our timetable of over 20 classes a week and more information about getting started with Pilates.


Pilates: It’s more than the core!

Posted on 1st July 2019 by

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“You need to strengthen your core!”

“You’ve got a weak core!”

“Pilates will help your core!”

Sound familiar? Particularly if you’ve ever had back pain, these may be comments or messages you’ve heard quite frequently.

The buzz of ‘the core’ started back in the 1990’s, when targeted exercises towards the deep core muscles were thought to be the best way to help with back pain. It was thought that low back pain may have been caused by weak deep core muscles and that by working and ‘strengthening’ the core muscles, you could help back pain. Therapists and exercise pro’s leapt on this ‘theory’ and you will still read and hear people talking about this all the time, despite there being no link ever having been found between back pain and core muscle ‘strength’!

The current thinking and evidence surrounding ways to both prevent and help people with back pain (an in fact many other common injuries, aches, pains and long-standing conditions) is that it’s movement, activity and any exercise is the best way! The key is that you find something you enjoy, fit’s in with your daily life, you can commit to regularly and that challenges your body in some way.

There is a common misconception that all Pilates exercises do is work your ‘core’.

But there’s a lot more to Pilates than the core!

So, although Pilates exercises will focus around exercising your ‘core’ tummy and back muscles, doing Pilates exercises will also work and benefit your body in many other ways! This makes it a fantastic form of exercise if you do have back pain, a long-standing condition such as arthritis or other aches and pains.

A Pilates class will challenge and work on:

  • Your balance and flexibility
  • Strength in your arm and leg muscles
  • Breathing techniques
  • Movement and body awareness – so becoming aware of your posture and how your body moves and rests, important in helping you be mindful of your body and connecting with it
  • Relaxation and time invested in you
  • Co-ordination

Our specialist classes here at goPhysio will further support you, by providing access and support from our dedicated team of Clinical Instructors – so you can be rest assured you will be in great hands! Being Clinicians, our team can integrate their knowledge and experience of not only how the body works and moves, but also injuries, aches, pains & MSK conditions for which you might need specific support.

Read More

Pilates at goPhysio

Pilates Articles


Meet Your Team, Hello Will!

Posted on 1st July 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!

Today we meet Sports Massage Therapist , Will.

What are your clinical qualifications?

I qualified from St. Mary’s University with a Level 4 in Sports Massage in 2018. I am in my final year of studying an MSc in Sports Rehabilitation (also at St. Mary’s) which I am due to finish in October this year.

What areas have you previously worked in?

I have done lot’s of event work at various races and including the London Marathon and working track side for Thames Valley Harriers. During University, I have had a placement at National League Football Club, Aldershot Town, treating and rehabilitating injured players.

Do you have any special areas of interest in your work?

Achilles Tendinopathy is my condition of interest. I am currently researching whether strength of the calf muscles is a risk factor in those who have this condition for my MSc dissertation.

My special interest is in sports rehabilitation and returning people back from injury to their pre-injury state with reduced pain & increased strength and confidence.

My sporting interest lays with running. Having run from a young age I have a vested interest in this area both injury and performance related.

What you’re most proud of?

Buying my first house!

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

The multi-disciplinary nature of the clinic and friendly staff. There is so much to learn from everyone. 

We asked………

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

  • Ricky Gervais
  • Zac Efron
  • Neil Harris (Only those that follow football will know!)

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

New Zealand, to visit where The Hobbits live!

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

Access to YouTube

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

 I was born in Miami


Will works at goPhysio on a Monday, Wednesday, Friday & Saturday. If you’d like to book an appointment to see Wil, you can give us a call on 023 8025 3317 or book an appointment online here.