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Science & Exercise – getting you the best results!

Posted on 28th March 2018 by

When we are putting together an exercise based rehab programme for you as part of your recovery, there’s a lot that goes on behind it. To get you the best possible results and outcome, we want you to be working on the right things in the right way, not only helping you recover from your injury but helloing you building term, physical durability.

At goPhysio your bespoke programme will be constructed and tailored specifically to you using evidence-based research.

Here you can see an example of the top five exercises proven to target the glutes and hamstrings most effectively.

Hamstring Muscle activation

Gluteus Medius muscle activation

Gluteus maximus muscle activation

So, if you want an effective recovery plan from your injury, read more about our bespoke small group rehabilitation here.


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?


 


Running injury? When to get help and who to see!

Posted on 18th January 2018 by

Injuries are part and parcel of sport, exercise and running. But when is it OK to manage the injury yourself and when do you need to get help?

Firstly, our bodies are designed to heal naturally from injury over a period of a few weeks, depending on the severity of the injury and nature of the condition.

However, being sensible is the key. If we fall and suddenly we have a swollen, painful, red/bruised limb, then we should seek immediate attention in A&E or a walk in centre. If you’re unsure which to use, calling 111 to get a healthcare professional to help you with all your enquiries.

However, if you’re suffering with a less severe or ongoing overuse injury in your soft tissues (muscle, tendon, ligaments) or joints, which is taking a long time to settle i.e. lower back pain, knee pain, or a sports injury,  then seeing your G.P. or a Physiotherapist, is your best option.

Unfortunately, the reality waiting to see your GP if you’ve got an injury only serves to delay your recovery. Most will advise rest in the first instance and maybe painkillers, and ask you to come back in 6 weeks if it isn’t better (sound familiar?). Have a look at a previous blog post we wrote ‘The magic 6 weeks‘.

Eventually they may refer you to an NHS physio, and there’ll be more waiting for an appointment, which can be up to 18 weeks or more locally! That’s 6 months plus of potential pain, suffering and not doing some of the things you enjoy.

However, most private Physio’s accept direct referrals, minimising any hold ups in your treatment, giving you peace of mind and a positive action plan, without any delays. Clinically, physiotherapy is justified from day 1 of an injury – competitive and elite sports men and women will have immediate physio.

However, for the general population, the ideal time to see a physiotherapist will depend on the severity and nature of your condition and your aims and goals.

If you have a severe painful injury that stops you from running (or exercising) and you’re due to run a marathon event in 4 weeks – immediate Physio is crucial.

If an injury stops you from going to work and you’re self employed – immediate physio is highly cost effective! We see so many people that can’t work because of an injury and if they aren’t getting paid, the cost of private treatment to get them back to work quicker is actually very cost effective.

If you have minor injury that is improving steadily, you can avoid the aggravating factors and don’t mind not being so active for a while, then you could attempt to self treat your injury. However, with this comes the potential risk of re-injury when you return to the causative activities.

If your injury isn’t improving and you want to get back to a high level of activity, i.e. golf x 2 weekly or gardening, then Physio is important to help you return to your activities and prevent re-injury.

There’s an old, well known saying “time is the best healer”, but where injury is concerned, this is a myth!

Essentially, if your injury is not improving within 5-7 days, you need to see an adequately qualified and experienced physiotherapist. The longer you delay seeing someone, taking the ‘wait & see approach’, the longer it will take you to get better and the more it will cost you in pain, effort, time, money and frustration at not doing the things you enjoy.

Who to see?

We understand there’s an overwhelming choice of healthcare providers and it can be a stressful experience choosing which therapy or clinic is best for you. The lines between different therapies are merging, making your choice of therapy and clinic more complex as Chiropractor’s give exercises, Physio’s do manipulations and Personal Trainers do rehabilitation.

From your perspective we’re all the same – you just want to see someone who can get you better! A good clue when deciding which profession to see, is to consider who the professionals use to look after their bodies? In professional sports, from cycling to football, rugby to the Olympics, it’s a Chartered Physiotherapist that is trusted to sort out injuries, they’re the ones you’ll see run out onto the pitch. There’s obviously a good reason for this. Physiotherapy is also the 3rd largest health profession in the UK after Doctors and Nurses.

Physiotherapy is a proven strategy for in the first instance, easing the worries and concerns of people suffering from aches, pain and stiffness. And then helping that person move freely again, bending further, stretching easier, feeling healthier and stronger and living an active, fulfilled lifestyle into their 40’s, 50’s, 60’s, 70’s and beyond.

Here at goPhysio we will offer you an appointment within 24 hours of you getting in touch. It’s YOU that matters and for that reason our care is focused on listening to you, solving your injury problems and achieving your goals.

The sooner you take the time and effort to invest in your health and wellbeing with physiotherapy, you’ll be back doing all the things you enjoy.

If you need a solution to your running injury, don’t delay – you can book your appointment online here now.


 


Hot OR cold?

Posted on 16th January 2018 by

It’s a common dilemma, you’ve picked up an injury but aren’t sure whether to put ice on it or use heat? Both can be great at relieving pain from an injury, but in some instances it’s better to use heat and in others cold.

So, take a look at our quick reference to guide you!

Hot or cold for injury

This article provides general advice and does not replace individual medical advice. Before you treat an injury yourself, if you are concerned about your symptoms or have specific questions, please seek appropriate medical attention.

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1 Year in Your New Chandlers Ford Clinic

Posted on 19th December 2017 by

Today we celebrate 1 year in your new clinic space in Chandlers Ford!

Here’s what our team has to say about what they love about working in this new space! (Sometimes it’s the little things that have the most meaning too.)

Here’s what our first year in the new clinic has looked like!

goPhysio – Helping local people live a healthy, active, positive life, pain and injury free. A health and wellbeing clinic providing physiotherapy, sports therapy, sports massage, clinical Pilates and rehabilitation in the heart of Chandlers Ford.


1 Year In Our New Home – Celebratory Offers!

Posted on 11th December 2017 by

Celebrating 1 year at goPhysio Chandlers Ford

On the 19th December, it’ll be a year since we opened the doors to our new Physiotherapy, Health & Wellbeing Clinic in Chandlers Ford. What a year it’s been!

We dreamed for so long of having a space designed around our years of experience, knowing exactly what we needed to support people to recover from and prevent pains and injuries, helping people live a healthy, active, positive life, pain and injury free. The clinic has certainly provided this space and some.

To celebrate this milestone, we have a special raffle giveaway, with a chance to win some great prizes!

You have 2 ways to enter into our raffle with the chance to WIN one of the following Vouchers:

  • Three x 1 hour sports massages worth £165!
  • An initial Sports Therapy assessment and 1 follow up session worth £116!
  • A small group Pilates session for you and up to 3 friends worth £100!
  • An Initial Physiotherapy injury assessment worth £68!
  • A place in our new foam roller workshop worth £25!

First Way – If you’re on Facebook, all YOU need to do is:
1. LIKE our goPhysio Facebook page
2. LIKE the giveaway post
3. SHARE the giveaway post
4. COMMENT on the post – telling us why you’d love one of these vouchers  or tag someone you think does!

You’ll need to do all 4 things to be entered into our raffle.

Alternative Way – If you’re not on Facebook, you can also enter by leaving us a Google Review here. Just click on ‘Write a Review‘ on the right box, towards the bottom of the box, and leave us a review about your experiences at goPhysio. All reviews submitted by midnight on 18th December will be entered into the raffle.

5 LUCKY winners will be drawn on our 1 year anniversary, Tuesday 19th December and announced over on Facebook! The winners will need to come into the clinic to collect their voucher.

GOOD LUCK!


T&Cs

  1. The promoter is: goPhysio Ltd.
  2. The competition is open to residents of the United Kingdom aged 18 years or over except employees of goPhysio and their close relatives and anyone otherwise connected with the organisation or judging of the competition.
  3. There is no entry fee and no purchase necessary to enter this competition.
  4. By entering this competition, an entrant is indicating his/her agreement to be bound by these terms and conditions.
  5. Route to entry for the competition and details of how to enter are outlined above.
  6. Only one entry will be accepted per person. Multiple entries from the same person will be disqualified.
  7. Closing date for entry will be 18th December 2017. After this date the no further entries to the competition will be permitted.
  8. No responsibility can be accepted for entries not received for whatever reason.
  9. The promoter reserves the right to cancel or amend the competition and these terms and conditions without notice in the event of a catastrophe, war, civil or military disturbance, act of God or any actual or anticipated breach of any applicable law or regulation or any other event outside of the promoter’s control. Any changes to the competition will be notified to entrants as soon as possible by the promoter.
  10. The promoter is not responsible for inaccurate prize details supplied to any entrant by any third party connected with this competition.
  11. The prizes are outlined above.
  12. The prize is as stated and no cash or other alternatives will be offered. The prizes are not transferable. Prizes are subject to availability and we reserve the right to substitute any prize with another of equivalent value without giving notice.
  13. Winners will be chosen at random from all entries received and verified by Promoter.
  14. The winners will be notified on Facebook and/or letter within 28 days of the closing date. If the winner cannot be contacted or do not claim the prize within 14 days of notification, we reserve the right to withdraw the prize from the winner and pick a replacement winner.
  15. The prize can be collected from goPhysio’s clinic.
  16. The promoter’s decision in respect of all matters to do with the competition will be final and no correspondence will be entered into.
  17. By entering this competition, an entrant is indicating his/her agreement to be bound by these terms and conditions.
  18. The competition and these terms and conditions will be governed by [English] law and any disputes will be subject to the exclusive jurisdiction of the courts of [England].
  19. The winner agrees to the use of his/her name and image in any publicity material, as well as their entry. Any personal data relating to the winner or any other entrants will be used solely in accordance with current [UK] data protection legislation and will not be disclosed to a third party without the entrant’s prior consent.
  20. This promotion is in no way sponsored, endorsed or administered by, or associated with, Facebook, Twitter or any other Social Network.
  21. goPhysio shall have the right, at its sole discretion and at any time, to change or modify these terms and conditions, such change shall be effective immediately upon posting to this webpage.
  22. goPhysio also reserves the right to cancel the competition if circumstances arise outside of its control.

 

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Breaking the injury cycle: Calf Tear in a Runner

Posted on 3rd November 2017 by

We were recently asked some advice from a regular recreational runner. It’s a story that we hear a lot of here at goPhysio (not always calf related, but the same principles apply), so we thought it warranted a little blog post!

The runner in question was concerned, as they’d picked up a calf injury when out for a run a few weeks previously. Nothing major, but felt a bit of a tug on the calf when they had to move suddenly during the run. The calf was painful, so they did what they thought they should and rested for a week from running. The calf then felt fine, so they went back to running. Since then, the calf pain comes and goes. They don’t only feel it when they try and run but can feel it driving, going up & down stairs and first thing in the morning.

The dilemma is……….what is the best thing to do? Carry on running (because they love it and it they were progressing so well!)? Stop running (because it’s making the injury potentially worse)? Exercise? Ice? Heat? Strapping? New trainers? Taping? See their GP? Have a sports massage? Ask a friend? Use a foam roller????????? So many questions?

This is a really common story that we hear a lot in physio. A simple calf tear should take 3-6 weeks to repair itself, however its easy to get stuck in a cycle of tear, rest, repair, tear again, making the recovery much longer and much more frustrating.

How do we break this cycle?

Whilst rest is important it is not enough to adequately repair our damaged muscle to take the strain of running again, which is why it keeps being re-irritated. If we continue to do this we cause a lot of scar tissue to form in the healing muscle. Scar tissue is neither as strong nor as flexible as normal muscle fibres which make it easy to re-tear when stressed by anything more than day to day activities.

In the early stages of recovery from an injury, relative rest is important to help with healing. What that means is avoiding any activity which aggravates the injury, but trying to do alternative activities or modified activities so that you aren’t resting totally.

However, the important thing is to rehabilitate the calf muscle during the ‘rest’ period – gently stressing it with progressive strengthening exercises and stretches to regain its normal strength and elasticity. Ready to run again!

Physiotherapists are experts at guiding you through this process, making sure you are exercising at the optimal level for your stage of healing. They will make sure you are doing the right exercises (technique, loading, reps etc. all carefully worked out) and that you progress them at the right stage – all tailored to you individually and your own goals.

A programme for a minor calf tear for an ultra marathon runner would look very different to a programme for a severe tear in a Saturday morning Park Runner. There isn’t a one size fits all approach and although ‘Dr Google’ or Joe Bloggs at running club who also had a calf injury can be useful resources, relying on such information won’t always give the best long term outcome!

In addition to a specific exercise programme, Physio’s can also carry out a range of other treatments such as hands-on therapy, ultrasound and taping which can help to speed up your recovery. They an also advise on treatments you can do at home, such as foam rolling. A crucial part of your recovery is obviously returning to running at the right time. We know taking time out of running can be very frustrating, so we limit this as much as possible, guiding you with your return programme so you don’t do too much too soon and risk re-injury. If you have a specific event or race coming up, this is factored in.

So, if you love running and are worried about a calf injury, don’t hang about, book in to see an expert to guide you out of the injury cycle and back to running!

Here are two great simple exercises for a calf tear

Calf raise exercise Heel raises – standing on both feet, slowly rise up onto your tip toes then lower back to the ground. If you can manage 20 or more of these try doing it just on the injured leg, holding onto a support for a little balance, remember slow and controlled is key!


Calf stretch – stand in a long stride position with the injured Calf stretch exercise leg behind. Bend the front knee and gently press the back heel down towards the ground until you feel a stretch in your calf. Take it to where you feel a mild to moderate stretch (but not pain!) then hold for 30secs.


More information

Treatment of calf pain in runners

Top Pilates exercises for runners

Top tips for injured runners

Get your running back on track

How to warm up for running 

 


Physiotherapist or Sports Therapist?

Posted on 29th September 2017 by

Being able to offer a range of services and solutions to your injury problems all under one roof, is The Chartered Society of physiotherapists something we’re very proud to offer here at goPhysio in Chandlers Ford.

This means a range of professionals who are best placed to help you with your injury concerns. We have a great team on board here and we often get asked;

“Who’s there best person to see? A Physiotherapist or Sports Therapist?

The short answer is, that both professionals are highly trained and experienced to treat your injury. The types of injuries people come to see us for here at goPhysio are called musculoskeletal (MSK) problems. So those issues affecting bones, joints, muscles, tendons, ligaments etc. such as back pain, sports injuries, whiplash, overuse injuries and such. There are some key similarities and differences in their training and approach.

In this article we aim to explain more about these 2 professions, to help guide you to seeing the most appropriate person to get you back doing what you love.

Physio’s and Sports Therapists have both had to complete a degree or masters qualification at University, so are highly educated in assessing MSK problems and applying a wide range of treatments to effectively resolve your pain and injury. Both focus on restoring, maintaining and maximising movement alongside relieving the pain of your injury and optimising your quality of life.

Both Physiotherapists and Sports Therapists have the skills and knowledge to:

  • Assess and diagnose your MSK injury
  • Formulate and deliver customised and effective treatment and rehabilitation plans to optimise your recovery from injury
  • Use a variety of treatment techniques to relieve your pain and help resolve your injury
  • Educate and advise people on management of long term MSK conditions
  • Support you with getting active and staying fit and well
  • Get you back doing what you love, free from pain or injury
  • Help you improve physical performance
  • Prevent injury or recurring injuries

Physiotherapy

Physiotherapy is a healthcare profession, regulated by the Health and Care Professions Council (HCPC). Physiotherapy and Physical Therapy are both protected titles, so individuals have to have completed an approved degree or masters course and meet and maintain strict standards set out by the HCPC in order to use this title.

Physiotherapy helps restore movement and function when someone is affected by injury, illness or disability. Physiotherapists help people of all ages affected by injury, illness or disability through movement and exercise, manual therapy, education and advice. The Chartered Society of Physiotherapists

During their training, Physiotherapists will learn how to manage a variety of different conditions associated with different systems of the body and different client groups. This includes orthopaedics, neurology, cardiovascular, respiratory, elderly, children and women’s health. Once they are qualified, they may choose to specialise in any one of these areas and work in a variety of settings such as hospitals, schools, sports clubs, private clinics and industry. Subsequently, they have a very wide and varied knowledge base and experience.

Sports Therapy

Sports Therapists are experts in musculoskeletal disorders. Their degree course focuses on the musculoskeletal system and treating pain and injury throughs hands on treatments and rehabilitation.

Sports Therapy is an aspect of healthcare that is specifically concerned with the prevention of injury and the rehabilitation of the patient back to optimum levels of functional, occupational and sports specific fitness, regardless of age and ability. It utilises the principles of sport and exercise sciences incorporating physiological and pathological processes to prepare the participant for training, competition and where applicable, work. The Society of Sports Therapists 

Despite the name, Sports Therapists don’t just see people with sports injuries. At the end of the day, an injury is an injury, however you’ve suffered it. Whether you’ve sprained your ankle out shopping or playing football, a Sports Therapist is well equipped to help you.

In Summary

  • Both Physiotherapists and Sports Therapists are trained to a high level to expertly assess, diagnose and help with your injury recovery.
  • Physiotherapists have a broad based training, so if you have a more complex history or other medical conditions, that need to be considered, they may be the better person to see.
  • Sports Therapists will be well equipped to support your full return to sport, focusing very much on rehabilitation and high level exercise if this is your goal.

Both professions will have taken different paths after graduating, so you may find a Sports Therapist who’s taken a less ‘sporty’ path in their profession, just as you may find a Physio who’s specialised in sports. So, be guided by your needs and the individual experience of the clinicians available to see.

The important thing is, that your form a good relationship with your Clinician, you can communicate with them well and you feel the benefit from their treatment programme and plan.

If you’d like further advice who to see for your injury, then please do get in touch.

 

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Be Well

Posted on 15th September 2017 by

Be well goPhysioMany of us reach a point where we no longer feel so ‘young’. We start to feel aches and pains, we start to gain weight more easily, exercising becomes more challenging and energy levels can be harder to maintain.

People can reach that point at different times, some whilst still young, some not until they are much older, some maybe never or when it’s almost too late and our body can’t cope anymore.

I watched the BBC’s How to stay young programme this week. In this series, Angela Rippon and Dr Chris van Tulleken team up with scientists to turn back the clock on a group of volunteers, showing what can be done to reverse the ageing process. Over the course of three months, the volunteers are put through a variety of tests and placed on a lifestyle plan to turn back the clock on ageing, but will it work? Can they reverse their body age?

The answer is, yes! 

And it really is quite simple. There are 4 basic pillars to keeping well……….

  • Eat well
  • Move well
  • Relax well
  • Sleep well

Easier said than done, but if you can follow those 4 pillars above most of the time, you’ll be giving yourself a fighting chance of living a long, healthy life!

Here at goPhysio, we help play a key part in the moving pillar. ‘Move well’ can mean both exercising regularly to optimise physical health but also dealing with pain and injury so you can keep moving. Research suggests that the more we move, the better. So it doesn’t have to be about hard core exercise (although high intensity exercise has many benefits), integrating moving regularly throughout the day is essential.

Quality of movement is also an important consideration. You can easily develop habits or weaknesses that affect your quality of movement. Over time your body can compensate and areas can start to complain – one of the reasons you can pick up injuries or feel pain.

As a team of movement experts, our Physiotherapists and Sports Therapists are well versed in making sure you can move your body well. That can mean assessing your movement to find out what may not be moving as it should, re-educating how you move to address any issues, utilising movement as a way of recovering from injury and teaching your body to move effectively and efficiently, through exercises such as Pilates.

If you need some help and guidance on how to move well, give us a call to book in and see one of our experts.

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