This week is Balance Awareness Week, a week to raise the awareness of the conditions that can affect one’s balance and the importance of something we all too often take for granted.
Close your eyes and stand on one foot. It’s hard right? Now imagine having that same disoriented feeling on two feet, and with your eyes open. Balance is something most of us take for granted. It’s automatically hardwired into our bodies at birth, evolving and adapting as we grow and age. While basic balance is innate, some of us are able to perfect or even master our balance through exercise and practice. We don’t often think about our balance—until of course, we lose it.
There are many different reasons why balance can be a struggle. Some are linked to our vestibular system or inner ear, some can be neurological in origin, affecting our brain and nervous system.
The key reason for loss of balance we see here at goPhysio is ageing. As we age, we often experience a loss of strength and flexibility and a decline in our ability to balance as well. All too often, these are seen as an inevitable part of ageing, but this doesn’t have to be the case.
Balance is something you can train and improve.
Just like muscle strength and flexibility, you can and improve train your balance.
By improving balance, you will:
Reduce your risk of falling as you get older
Stay independent for longer
Keep enjoying being social and active
How can you improve your balance?
Do some regular exercises to train and challenge your balance safely. These can include standing on 1 leg, going up and down onto your tip toes, standing and closing your eyes, walking a ‘tightrope’ – please get in touch if you’d like more information about some great balance exercises.
Get out and about and keep mobile, walk on a variety of surfaces and terrains to challenge you!
A new report from the Chief Medical Officers in the UK has just been published, on the amount and type of physical activity people should be doing to improve their health.
Make a start TODAY. It’s never too late.
Physical activity will help you by:
Benefitting your health
Improving your sleep
Maintaining a healthy weight
Improving your quality of life
Some is good, more is better.
Physical activity can help reduce the risk of type II diabetes, cardiovascular disease, falls, depression, joint and back pain and a number of cancers, including colon and breast cancer. So, why wouldn’t you choose to be more active?!
The new guidelines have 4 very simple & easy to follow principles:
Be active; either 150 minutes of moderate intensity or 75 minutes of vigorous intensity a week
Minimise sedentary time (in other words, don’t sit around so much!)
Build strength on at least 2 days a week. This doesn’t have to be power lifting at a gym, daily activities that make demands on you like carrying heavy shopping bags counts too!
As you get older,, include activities to help improve your balance 2 days a week.
Every minute counts.
How can we help you with meeting these guidelines?
At the core of what we do, we help you recover quickly from any pain or injury that might otherwise stop you from being so active. This is so important, the impact that having an injury can have on your physical activity levels over time can be really underestimated.
We also offer a huge range of activities that help you be active!
Every year, on the 8th September, World Physiotherapy Day takes place – a day to recognise the work that physiotherapists do and the difference that our profession can make to peoples lives.
The campaign for World Physiotherapy Day 2019 is focussed around the theme of chronic pain and the role that physiotherapy and physical activity can have in helping people manage chronic pain.
The campaign is focused around the following key messages about the benefits of using exercise to manage chronic pain to:
maintain flexibility and movement
improve cardiovascular health
build and keep muscle tone
improve mood and general wellbeing
help control pain
increase confidence to take part in activities
take back control of your life and reduce your fear.
These messages are important not just to encourage health and activity in populations. They can help demonstrate how Physio’s keep people moving through interventions which maximise strength and mobility. Through advice and exercise programmes, physio’s support people of all ages to achieve activity goals.
What is chronic pain?
Chronic or persistent pain is pain that carries on for longer than 12 weeks despite medication or treatment. Most people get back to normal after pain following an injury or operation. But sometimes the pain carries on for longer or comes on without any history of an injury or operation. It can be an extremely frustrating, confusing and challenging time.
Here’s a fantastic video that explains it further.
As Physio’s, we can help people with such pain to get moving without fear, where the brain isn’t protecting by pain. There really is so much power in having the confidence and support to get moving.
If you have pain and want help and support, please give us a call on 023 8025 3317 to see how we can help you.
In today’s blog, we explore these recommendations, how we implement them at goPhysio and what it means to you guys, the people with the pain or injury.
#1 Care should be patient centred This goes without saying, but you’re the one and only person that matters to us. We take time to get to know you, learn how your injury is impacting you, and work with you to understand your lifestyle, so we know what we are aiming for. Everyone and everyone’s circumstances are SO different and individual, so it’s crucial our approach to each and every person we see is individualised too.
#2 Screen for serious conditions We take this incredibly seriously and although it may go un-noticed by you, we make sure that there is nothing serious going on. If we are in any way concerned, we’ll make sure we point you in the right direction and will provide any letters, phone calls or support that you need.
#3 Assess psychological factors The body and the mind are inextricably linked. The power of the mind is incredible. You need to feel reassured, informed and have an appropriate understanding of your injury. Any doubts, fears, worries or misconceptions will really impact on your recovery. We make sure we consider any psychological factors that may be impacting you and address them appropriately.
#4 Only refer for imaging if specifically indicated It’s a commonly held myth, that a scan or an X-Ray is needed in order to diagnose an injury. In fact, referrals for imaging (X-Rays or scans) are only needed in very specific cases. Why? Because all too often, symptoms do not relate to imaging results. So, an image may not show any damage or injury, but you may be getting symptoms. Equally, you may have damage on imaging, but be symptom free and seeing the damage on imagery can cause issues in itself! If we think that there is indication for a scan or X-Ray we will make sure we assist you with this. We can even refer directly to low cost, quick, private scanning – so you don’t have to get referred by a Dr, saving you even more time.
#5 Physical examination This is our bread and butter. Using all our senses – looking, feeling, testing, questioning and putting it all together with our evaluation skills in order to explain to you exactly what’s going on.
#6 Evaluate progress Together, we will set your goals, what you want to achieve through coming to see us. That’s the most important bit. However, we will also take measurements and document certain testing, so that we can measure your progress and ensure we’re on the right track.
#7 Education We want to make sure that you fully understand what’s going on in as much detail as you need. Some people only want the basics, some want an in depth explanation. But if you can understand what’s going on and what you can do to help yourself with your recovery, you’re much more likely to succeed in achieving your goal. This may include modifying your activity or lifestyle slightly, changing a routine, adapting a training programme or work activity.
#8 Address physical activity / exercise As a team go health professionals, it’s important that we support everyone in living a healthy and active life. As part of this, we can provide the necessary support and advice you may need to start or increase your physical activity. Some people find having an injury a bit of a wake up call to make some changes and often, getting more active is one.
#9 Apply ‘manual therapy’ as an adjunct We use a huge range of treatments to help you with your recovery. Using our hands (manual therapy) is just one tool, and can be very beneficial in many ways for lot’s of different injuries and to help ease pain. It is very important though that it is used as an adjunct to more active approaches, such as exercise and education/advice. Manual therapy alone is unlikely to be a solution to your recovery, as it’s effects are often short lived – it’s the strengthening, stretching, confidence and education that makes the most impact on recovery.
#10 Discuss non-surgical approaches (unless surgery indicated) Unfortunately, people still remain entrenched in the ‘medical model’ of belief, thinking that medicine and/or surgery are the only answer. They often want quick fixes and magic cures! Much of the evidence is now very clear on when surgery is indicated and it’s not as often as you may think! Physiotherapy and physical treatments are often much more effective than surgery when given the chance in many conditions. Obviously, there are cases when surgery is absolutely the right decision. In these cases, our Clinicians will help with referrals and work very closely with many local Consultants to ensure you receive the most appropriate care. We can also closely liaise with your GP to facilitate this.
#11 Facilitate continuation or return to work Staying at work or returning to work ASAP when you’ve had an injury is crucially important for your recovery. We can help advise on modifying your activities so this is possible. It may seem a bit daunting, especially if you’ve had to take time off work because of your injury. But remaining in work helps in so many ways.
If you’ve got an injury and want the best possible care, then do give us a call on 023 8025 3317 and see if we can help you.
Helping local people live a healthy, active, positive life, pain and injury free.
It’s coming to the end of the school holidays, time to start thinking about YOU again!
September can be a great time to start something new, it’s a time of natural change and fresh starts, new timetables and schedules. Maybe you have more free time for yourself with a little one starting school or gaining more independence going to senior school or college, or even university!
Have you thought about starting or re-starting Pilates? Perhaps you used to do Pilates and would love to get back to it? Pilates is a fantastic form of exercise. It’s a whole body workout, helping you get stronger, leaner, more flexible and helping you invest in your health. Even better, it’s sociable and fun!
We’ve got a very special offer for you and a friend!
What’s the offer?
For the total price of £300, you and your friend will both recieve:
A 30 minute 1-2-1 Pilates session to get you started
3 consecutive months of Pilates classes, with a dedicated space every week in your chosen class from our timetable
A pair of Pilates socks
Access to our special Pilates membership (5% discount off all services, special offer of the month, monthly Pilates newsletter with exercises for home practice)
The option to continue Pilates at a special reduced monthly rate of £55/month (normally £60/month).
That’s £300 between you – so only £150 each! A saving of over £150 off our normal price. If you haven’t got a friend to join you, you can pay £150 for an individual package.
We only have 10 of these special offers available, so be quick, once they’re gone they’re gone.
If you’ve ever experienced dizziness, you know how awful it can be. It can have an impact on everything you do and become very distressing, frustrating and limiting.
There can be many reasons why you might experience dizziness and nausea. Some of these may be medical and need medication, specialist tests and interventions.
However, there is a particularly common cause of dizziness that is very easily treated with physiotherapy.
That condition is benign paroxysmal positional vertigo or BPPV for short.
What is BPPV?
Benign paroxysmal positional vertigo (referred to as BPPV for the rest of this article) is a condition related to the inner ear.
The ear has small organs that can sense the movement of crystals within them. This gives you the ability to sense your heads position related to gravity. Connected to these organs are small canals which are lined with fine hair-like sensors that feel for movement of fluid within the canal. This allows us to monitor the rotation or twisting of our head.
BPPV occurs when the crystals contained within the organs become dislodged and make their way into the canals. This makes the canals sensitive to movements that would they would not normally be sensitive to.
This can result in the following symptoms:
Vertigo (feeling like the room is spinning)
A loss of balance and unsteadiness
How do I know if I have BPPV?
The following are some of the general pattern of the above symptoms that you might expect with BPPV:
Brought on by a change in position of your head
Can take up to 20 seconds to start after movement of head
Last up to 1 minute at a time before settling
Possible issues with balance when walking or standing
If you have any of the following symptoms then it is unlikely that you have BPPV and go should see your GP for further investigation:
Weakness of your arms of legs.
Loss of vision or double vision.
Pins and needles or numbness
Loss of consciousness
How can physiotherapy help BPPV?
Our physiotherapists at goPhysio are able to treat BPPV using a specialist technique called the Epley manoeuvre.
Before carrying out the procedure, on of our physiotherapists will carry out a test called the Dix-Hallpike Manoeuvre. This is used to distinguish if your dizziness is caused by BPPV and if so, which ear is affected. (BPPV tends to affect one ear rather than both).
The test is a simple movement where you move from a seated position on the plinth to laying on your back whilst your therapist will support and guide your head to one side. The therapist will look to see if your symptoms are reproduced as well as looking out to see if your eyes begin to flicker (nystagmus). This would indicate BPPV as the likely cause of your symptoms. If it is found to be the cause of your symptoms, then we can use a simple treatment technique called The Epley Manoeuvre.
What is the Epley manoeuvre?
The Epley manoeuvre is a series of movements of your head, guided by the therapist. The result of the Dix-Hallpike Manoeuvre determines which ear the Epley Manoeuvre is aimed at treating. Each position is performed laying or sitting on the treatment couch. These positions are then held for 30 seconds or until your symptoms settle, before moving onto the next. The Epley Manoeuvre generally takes less than 5 minutes to perform once started and is fully guided by the physiotherapist.
The precise series of movements of your head utilise gravity and the shape of the canals to move the crystals. With each movement the crystals move along to the next part of the canal until they move back into the organs that they are normally contained within.
How many sessions of physio will I need?
We have seen some fantastic results of patients report their symptoms have fully settled after one session. However it can take up to 3 session for symptoms to fully resolve as some crystals may not make back to the organs within the first couple of attempts.
If you think you might have BPPV and you would like to speak to one of our physiotherapists, or if you have any other question then please call into the clinic on 023 8025 3317.
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 Graduate Sports Therapist & Pilates Instructor, Rosie.
What are your clinical qualifications?
I qualified in 2019 from University of Chichester with a Bsc (Hons) Sports Therpay degree. I have completed my APPI Pilates Level 1 and am currently working towards Level 2.
What areas have you previously worked in?
I’ve done alot of pitch side work alongside local football and rugby teams, as well as working at some running events providing pre and post event massages. I’ve been lucky enough to start my career here at goPhysio
Do you have any special areas of interest in injury management?
Being a keen sports woman myself, my interest lies in and around treating sporting injuries and the huge variety of musculoskeletal conditions, utilising my knowledge in sports massage, soft tissue mobilisation and exercise rehabilitation. I really enjoy being part of each patients journey, seeing the progression when helping them return to their healthy, active lifestyle and sports.
What you’re most proud of?
Finishing my degree!
What’s the best thing about being part of the goPhysio team?
Being around therapists with all different interests and backgrounds, with a variety of skills and knowledge that they are willing to expand and share with the rest of the team.
Everyone is so friendly and not to mention we all like cake!!
If you could invite any 3 people in the world round for dinner, who would they be?
Where in the world is top of your list to visit?
If you were going to space and could only take 1 thing, what would it be?
A colouring book and pencils.
What’s the 1 thing that may surprise people about you?
I used to complete in Hammer Throw for Hampshire
Rosie works at goPhysio on a Monday – Saturday. She provides sports massage, rehabilitation & teaches our clinical Pilates classes. If you’d like to book an appointment to see Rosie, you can give us a call on 023 8025 3317 or book an appointment online here.
Posture is a frequent topic of discussion for patients, clinicians, the media, and society.
A commonly held belief is that back and neck pain is caused by sitting, standing, or bending “incorrectly.” Despite the absence of strong evidence to support these common beliefs, a large posture industry has flourished, with many interventions and products claiming to “correct” posture and prevent pain.
Here’s a fantastic infographic that summarises some of the latest findings surrounding posture and the best principles to be aware of.
It’s certainly a task to undo all the years or messages that were sent along the lines of………
“Watch your back!”
“You’ve got terrible posture”
Sound familiar? Hopefully in time these new messages will reassure people that they don’t have to be wary of or afraid to use their back or adopt certain positions. That they don’t have to be so worried about their posture or what ‘perfect’ should be.
Your body is amazing – it’s strong, adaptable and capable of great things!
SME News Announces the Winners of the 2019 UK Enterprise Awards
We are delighted to announce that goPhysio has just been recognised as Best Holistic Physiotherapy Clinic 2019 – Hampshire in the SME News UK Enterprise Awards.
SME-News carefully analyses everything from products/services, dedication to your industry and client testimonials to determine the winners’ selection. Above all, the awards are given based 100% on merit and not the amount of votes a company receives nor its annual turnover, ensuring your win is truly deserved! So, we are delighted to receive this recognition.
More about the SME News Enterprise Awards
For its third year, SME News are delighted to present to you the annual UK Enterprise Awards proudly encompassing a multitude of exciting and vibrant business industries from all across the United Kingdom.
A lot is due to change since the previous edition of our Award. We are now coming to the Brexit deadline which could change the way the UK does business forever. In what may appear to be a time of uncertainty, one thing remains a standard in the UK. Strong, vibrant and diverse businesses that year upon year develop and grow their products and services to befit its new audience and situation.
Jessie Wilson, Award Coordinator discusses the success of this year’s programme: “The United Kingdom, as a business community, is renowned for its ability to thrive in diverse conditions and time of economic uncertainly. It is for this reason that we celebrate and showcase some of the UK’s strongest, most innovative businesses and business owners! Well done to all my deserving winners, it has been a true honour to showcase the dedication you show to your clients and your business.”
SME News prides itself on the validity of its awards and winners. The awards are given solely on merit and are awarded to commend those most deserving for their ingenuity and hard work, distinguishing them from their competitors and proving them worthy of recognition.
To learn more about our award winners and to gain insight into the working practices of the “best of the best”, please visit the SME News website (http://sme-news.co.uk) where you can access the winners supplement.
Osteoarthritis (OA) affects over 10 million people in the UK alone. OA can cause joint pain and discomfort where the smooth surface of the joints wears away over time, often referred to as “wear and tear”. Knees and hips are 2 of the most commonly affected joints.
If you have pain caused by OA, you can enter a bit of a negative cycle, where your pain stops you being so active or makes you fearful of activity, you move and exercise less and your muscles become weaker and your joints stiffer. This in turn can cause your more symptoms.
However, research has shown that exercise is the most effective non-drug treatment for reducing pain and increasing movement in patients with OA.
What this means is that it is perfectly safe and in fact, highly recommend to continue exercising and being active, even when you have pain or stiffness with your OA. If you’ve never exercised, starting activities that will strengthen your muscles will be extremely helpful.
Pilates is an excellent choice of exercise for people who have OA, as it is a gentle, low impact-based exercise, that combines weight-bearing with range of movement and strengthening exercises. Pilates can also be adapted to suit each person, tailoring the exercises to each person’s abilities within the limits of their movement and pain.
By having stronger muscles supporting the joints, you will be able to move and function more efficiently, which longer term will reduce the level of pain and discomfort you may experience. Over time, you may find that this has an impact on other activities, such as walking further or being able to climb the stairs more comfortably.
Physio and Pilates Instructor Kim, has put together some beginner level Pilates exercises you could try if you have OA in your knees or hips.
#1 Clam Level 1
Lie on your side with your shoulders and hips stacked, with your underneath arm outstretched in alignment with your trunk. Ensure your back is in neutral and your centre is engaged. Bend your hips to approx.45 degrees and bend your knees to 90 degrees.
INHALE to prepare.
EXHALE, lift the top knee upwards keeping the feet together.
INHALE, lower the top knee onto the bottom leg.
Repeat on the other side.
#2 Hip Twist Level 2
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged.
Place your arms out to the sides just below shoulder height, palms facing upwards. Connect your legs together and hold a small block or light book between your knees.
INHALE to prepare.
EXHALE, roll both knees to the right, continue to roll your pelvis, waist and then lower back towards the right. Finally, roll your head and neck towards your opposite shoulder, keeping your neck long.
INHALE and hold.
EXHALE, roll your head and neck back to the midline. Finally, roll your lower back, waist, pelvis and then legs back towards the midline.
Repeat alternating sides.
#3 One Leg Stretch Level 1
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged.
INHALE to prepare.
EXHALE, slide your left heel forwards along the floor.
INHALE, slide your left heel back along the floor.
Repeat alternating legs.
#4 Scissors Level 1
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged.
INHALE to prepare.
EXHALE, slide your right foot inwards towards your sitting bone and float this leg into tabletop.
INHALE and hold the tabletop position.
EXHALE, lower your right leg to the mat.
Repeat alternating legs.
If you have OA and would like some guidance and support on exercising, getting more active and what it’s recommended you do to help you be active with OA, please give us a call on 023 8025 3317 to have a chat.