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goPhysio Focus: Exercise Rehabilitation

Posted on 1st October 2020 by

Exercise Rehab is such an important part of what we do here at goPhysio.

Rehabilitation, by definition, means “To make fit again” – and that’s exactly what our rehab service helps you with!

From our dedicated Strong Room, our team of graduate Sports & Rehabilitation Therapists, will take you beyond the treatment room and help you recover stronger and more confident.

Many people might be a bit wary of exercise rehab, going into an equipped exercise space, with weights and lot’s of equipment and being pushed a little outside the comfort zone. So, we thought we’d answer a few questions or concerns that might be on your mind!

Why would I need to do exercise rehabilitation?

Gone are the days of lying on a treatment couch and being a passive recipient of ‘treatment’ for weeks on end. Getting active and getting moving is such an important part of recovery from an injury. Yes, the treatment room has a part to play, but to fully recover from most injuries, you need to get stronger, more mobile and more flexible. It takes hard work and investment but it’s not easy. Where do you start? What do you do? That’s where we come in!

Our team of sports and exercise rehab therapists will put together a bespoke exercise program just for you, your injury and your lifestyle. They take into account all the important factors in your life and work with you, making sure we carefully balance the challenge and support we offer. We then guide you through your rehab journey, ‘holding your hand’ as little or as much as you need, giving you the confidence and tools to progress.

I’ve never been in a ‘gym’ before, surely it’s not for me?

Don’t worry – that’s the benefit of what we offer! Whether you’re a regular gym goer or have never even stepped foot inside a gym, because it’s a bespoke and 1-2-1 service, you’ll feel at ease.

It’s almost like ‘Clinical Personal Training’ so you get the results of exercise based training, but with the Clinical expertise, taking into account your injury, the stage of healing and what you realistically need to achieve.

The fact it’s 1-2-1 means you get the some attention of the Therapist.

I don’t think I’d be able to do the exercises!

Our team at goPhysio work closely together. It’s often the case that treatment with your Physio or Sports Therapist will reach a point when it’s really important to focus more on exercise based therapy. If that’s the direction you’d like to take, your Physio or Sports Therapist will complete a comprehensive referral into the rehab service, so your injury and where you are in your recovery path is established. This provides a great starting point for your rehab.

Your program will be fully bespoke and can be adjusted at any time.

I’ve got an injury, won’t it make it worse?

The latest scientific evidence supports and advocates the use of exercise as one of the best ways to manage and recover from most injuries. It really is magic! But you need to do the right exercises at the right time, too much, too soon can make an injury worse, too little or targeting the wrong areas won’t help your recovery. That’s where our expertise comes in.

Can’t I just do the exercises myself?

As part of all our Physio and Sports Therapy appointments, we’ll always provide a bespoke exercise programme for you to do in between appointments. This will be emailed to you with pictures and videos and full instructions, so you can carry on progress in your own time. Many people struggle with doing exercises themselves. It may be you don’t have time, don’t feel confident or are wary of what to do.

Having that 1-2-1 support and a session scheduled, this is a great way to build your confidence and make progress. We also have lot’s of equipment to hand so we can do a wider range of exercises and push you with your recovery a little more.

How much does rehab cost and how do I book in?

Sessions can be booked at any time. Each 1-2-1 session lasts 45 minutes and costs £59. You can purchase a block of 6 for a reduced cost of £295, so you get 1 session free. To book your session, just call us on 023 8025 3317 or speak to your Physio or Sports Therapist.


September: New Starts, New Normal

Posted on 1st September 2020 by

New normal goPhysio

As we welcome September 2020, this month signifies a brand new beginning for many people. September always feels like a bit of a fresh start, but perhaps this year, a much more significant one than those before.

Although we are still living with the global pandemic that has impacted everyone’s lives in so many different ways, it seems we are all accepting and adapting to this ‘new normal’ and finding ways to manage our lives in a different way.

As we start this new month, here’s a few ideas and resources to help ease you in.

Be kind to yourself

Lockdown provided an opportunity to press pause on our lives in a way. You may have started new habits (positive ones, or not so positive!), re-evaluated your priorities or experienced significant life changing events with your health, work or family.

As you have the opportunity for some extra time or ‘head space’, maybe for the first time in months, take some time to reflect. Don’t be tempted to feel that pressure to be at full speed straight away.

Be kind to yourself and if you have the time and resources, think about what you can do to invest in yourself too. Re-connect with friends, take a walk alone, practice some mindfulness, or do some exercise.

Why not treat yourself to a massage, a time to really switch off and ease any stress and tension that may have built up within your body.

Thinking of trying something new and investing in your body? Our Pilates classes are a great way to strengthen, tone and stretch your body and a wonderful way of taking time out for you. We’ve created a COVID-Safe environment, so you can exercise with confidence.

Getting back to the gym & exercise

With the kids finally getting back to school, new routines on the horizon and confidence building, there’s finally time for exercise again. Since we re-opened in May, we have seen so many people who’ve returned suddenly to exercise with full gusto! The result of this is a surge in injuries. So, do take it slowly, don’t do too much, too often, too soon. Read more advice about getting back to the gym and exercise here.

Back to the gym

Working from home

A lot of people are continuing to work from home and this is likely to become commonplace for many. Arrangements for working from home, may at first, have been seen as a temporary measure. But as this now becomes longer term reality, your desk, computer and work station set up becomes more and more important.

  1. Read our guide to working from home, for some top tips and advice.
  2. Arrange for an online video consultation with one of our team, where we can take a look at your set up ‘virtually’ and discuss any concerns or issues you may have and help find a solution.
goPhysio Guide To Working from home

Wherever you find yourself for the remainder of this year, we are here for you. With our years of experience, dedication and the highest quality care, we can help you get back to what you love.

Read more

Optimising your physical and mental health

Take time to focus on your breathing

Post COVID Recovery


Online Consultations – Step by Step

Posted on 23rd March 2020 by

We are pleased to be able to offer virtual online consultations so that we can continue to help and support you.

Step by Step Guide

  1. Book your appointment by calling us on 023 8025 3317 or online here.
  2. You will receive an email to confirm your appointment time and instructions for the appointment.
  3. At your appointment time, just have your email open and wait for the invitation.
  4. When you receive the email click on the link for your appointment.
  5. Following your appointment, you will be sent an email with your invoice and link to make secure payment online via Stripe.

Guide to Virtual Consultations

Accessing and using the online appointment software is really easy.

FAQs

How much is a virtual consultation? The charge is £49 per appointment.

How can I pay for my appointment? We take payment via the secure online provider, Stripe. You will be sent an invoice after your appointment with a link to pay securely by card online.

What are the benefits of a virtual consultation? Despite the complete disruption and unprecedented circumstances we are facing, people are still in pain and getting injuries. NHS MSK services have understandably been considerably scaled back and GP appointments have to be prioritised. So, we want to make sure we are still here to help you when you need us. We believe we still have a very important role to play in keeping people active, moving and healthy. We want to help make sure that our invaluable key workers are still able to do their work. By being able to provide tailored, individualised and realtime support, education and advice, we can help ease tour pain and with recovery from your injury, albeit in a slightly modified way.

What will my virtual consultation include? Your first appointment will involve a series of questions to help us find out more about your issue. We may ask you to perform a series of movements or tests, so that we can find out more about what’s going on. We may ask to look at the area with your consent, via the video. Once we have all the information we need, we will share our conclusion, explain what’s going on and go through our recommended plan with you. This may include self treatment, exercises, modifications and advice. We will share our screen and demonstrate exercises to you, which will then be sent to you after the appointment via email.

After your first appointment, we will advise if and when further sessions might be required and book these for you accordingly.

Is it secure? Yes, the software is totally secure and all calls and videos are encrypted. We use a dedicated software designed for online consultations, so not Zoom, FaceTime or other generic platforms.

What about if I have private health insurance? Costs for appointments if you have private health insurance will be covered by Bupa (read more information if you have Bupa cover here). They may also be covered by any cash back plans such as Simply Health, WHA etc. but you would need to confirm this with your individual provider.

Do I need to download anything? No. It is a software program that will access your camera and microphone on your device.

What device can I use? Any device that connects to the internet that has a video and microphone.

What do I need? Firstly you need an email address. Then, all you need is a device with a video and microphone, so a computer, laptop, smartphone, iPad or tablet, that you can also access your emails on.

Where can I find out more about the Virtual consultations? The software we use is called Physitrack. There are some very useful guides online here, including getting started, accessing your program, trouble shooting etc.


New Online Booking System Launches!

Posted on 20th January 2020 by

We’re really excited to launch our new online booking system here at goPhysio.

You can use this system 24/7 to book and mange your physio, sports therapy, sports massage & Pilates induction sessions.

We aim to be accommodating and as flexible as possible and not all our appointments may be available online. So, if you don’t see something that suits you, please do call us on 023 8025 3317 and we’ll do whatever we can to help you. The new online booking system also has a very handy waiting list option. So if you want to join a waiting list for an appointment sooner than you can book one online, you cam do this too in case of any cancellations.

Please note, only appointments that are booked online can be cancelled online.

To manage small group rehab and Pilates classes, we use a different system. If you need to manage your small group rehab sessions or Pilates classes or membership, please click here.



Self Care Week – Invest In Yourself

Posted on 20th November 2019 by

Invest in your future self this Self Care Week (18 – 24 November) by making small changes that can make a big difference. 

Self Care Week 2019

Think Self Care for Life is about making improvements in your life to protect your physical health and mental wellbeing.   

Follow these small steps to a healthier you: 

  • Get active; advice is to exercise for at least twenty minutes a day, it’s ideal if you can incorporate this into your day by ditching the car and walking to work, or walking the dog, taking the stairs or even dancing around the kitchen table to your favourite songs! It doesn’t have to be going to a gym or exercise class!
  • Eat well. We all know that healthy eating is crucial to our health so we can start by swapping unhealthy snacks for healthy options such as nuts, seeds and fruit. Ask your pharmacist for advice on managing your weight. 
  • Make positive changes! Take steps to stop those bad habits that don’t serve you well.  This Self Care Week make a plan to stop smoking, reduce your alcohol intake and get active! Your pharmacist can help with lifestyle changes such as weight management and stop smoking services. 
  • Rest.  A good’s night’s sleep is as essential to our health and wellbeing as eating healthily and exercising so, make sure you get the recommended 7-8 hours a night!
  • Stop!  These days we lead such busy lives that we sometimes forget to slow down and stop.  Find time in your day to just quieten your mind. Mindfulness or yoga might be helpful.

‘’It’s never too early or too late to begin to make small, simple changes that will enhance and protect your health now and, in the future, and often, one small change will make a big difference to your wellbeing.  

“For instance, choosing to become more active will not only improve your physical health, it will also boost your mood, particularly if you choose to exercise outdoors in the fresh air.” 

Self Care Week is also about safely managing long term conditions and, understanding how to self-treat those common disturbances to normal good health, such as coughs, colds, sore throats, back pain etc.

When we see people at goPhysio, a huge part of our input is educating people about their injury and steps and changes they can make so that they are empowered to invest in themselves and have an active part to play in their recovery and future preventing of injury.

Read a recent blog we wrote on the principles of being well.

goPhysio Be Well



Best Care for Musculoskeletal Pain

Posted on 28th August 2019 by

What does best practice care for musculoskeletal pain look like? A recent review was published by The British Medical Journal, that came up with 11 consistent recommendations to help form ‘best practice’ in the care of musculoskeletal pain.

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.

11 Best Practice Recommendations for care in musculoskeletal care.

#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.

goPhysio


It’s all about LOAD!

Posted on 18th January 2019 by

We appreciate you guys don’t want to get bogged down with the science, research or evidence behind the ways we help you – you just want us to help you recover from your injury, quickly!

But to us, the science and latest evidence is important, it helps us get the best results for you in the best way. So we always get a little bit excited when we see or read what the latest evidence is saying (especially when it’s presented in a fab infographic!).

This infographic, that was shared by Trust me, I’m a Physiotherapist, really highlights the power of loading.

Load & Strength Chandlers Ford

LOADING is currently a bit of a ‘buzz’ word in the physio & rehab circles. And with good reason. In recovery terms, rest isn’t often the best way forwards but progressive loading is! As the infographic above summarises, many of the body’s tissues will get stronger if they are subject to loading.

So, what exactly is loading?

The definition of load is………..

A weight or source of pressure borne by someone or something.

In exercise or rehab terms, loading means working with some weight or resistance to place greater demands on your body. So, that can be using just your body weight, some light resistance, like bands or machines, or using weights. So, running is loading – you’re loading all the structures in your legs (bones, muscles, joints, tendons & ligaments) through the repeated pressure between your foot striking the surface with every step. A press up loads the structures around your shoulder and arms, just as a squat loads your hips and knees. Now, if you add holding a weight whilst you squat, you are increasing the load.

What is important is that loading is gradually progressed. You don’t want to demand too much of your body too quickly (or too often), especially if you’re recovering from an injury, as this will be counterproductive. It’s a careful balance.

The ultimate result of all this loading is that you will have a stronger and more resilient body. It will cope better with the demands placed upon it, making you less prone to picking up injuries, helping you enjoy an active lifestyle and potentially preventing longterm conditions such as osteoporosis.

Put simply, your tissues will adapt to the demands you place upon them.

If you think you would benefit from some guidance on realising the benefits of loading, then do get in touch. Our fully equipped Strong Room and experienced team offer that unique combination of being able to guide you on progressive loading within your own limits. We consider your ‘whole picture’ – where you are now, any injuries or conditions that affect you, what you love (or would love) to do and most importantly where you want to be. We then use our knowledge, experience and skills to tailor a programme just for you and support you as much or as little as you need.

Give us a call or drop us an email to find out more.


National Stress Awareness Day: Can Exercise Help?

Posted on 2nd November 2018 by

National Stress Awareness Day is today and it aims to make people more aware of the impact stress National Stress Awareness Daycan have on your everyday life. It also aims to help people identify ways to deal with this stress and find a way to reduce it.

Research has shown that increased stress levels can lead to an increased risk of injury.

How do stress levels impact on injury risk?

  • Stress can increase muscular tension, which can then lead to aches and pain. Neck and back muscles are particularly prone to stress related tension.
  • Increased muscular tension can also lead to muscle strains or tears as the muscle is under a greater load and is less flexible than normal.
  • Stress levels may cause you to forget an important piece of equipment when working out, such as proper running shoes or corrective orthotic insoles. This places additional strain on your body, raising the risk of injury.
  • Stress on your time management might force you to exercise at different times, for example first thing in the morning when your muscles aren’t fully warmed up or last thing in the day when you are tired. It might also cause you to rush or not take as much care when you are exercising.
  • High stress levels can also reduce your body’s immunity levels, increasing the likelihood of a poor recovery from any minor injury.
  • You may also find that stress distracts you from the activity in front of you – whether that is exercising, working or even a simple task such as crossing the road or walking up stairs. This distraction could result in a sprained joint or pulled muscle.

Research has also suggested that stress can be reduced through regular exercise and movement.

How can exercise reduce my stress levels?

  • Exercise gives you something to focus on away from the cause of your stress.
    It helps to boost your mood by increasing self confidence, improving sleep quality and reducing anxiety.
  • Any form of exercise will help – even a short walk at lunch time or getting off the bus a stop early allows you to get some fresh air and takes your mind away from stressful thoughts.
  • A flexibility based exercise, such as Pilates or Yoga, will help to reduce muscle tension and can help ease aching related to this.
  • Scheduling some time specifically for exercising may also help as it will give your day structure and breaks up time spent sat in front of the computer!
  • If you exercise with friends, colleagues or family, the social element of this will again boost your mood and reduce stress levels.
  • Find a new sport or something fun to do – there are lots of different things out there to try!

Many people find a regular, professional sports or deep tissue massage can be a really great way to relieve the build up of stress and tension physically. It also gives you time to yourself to unwind.

Here are the top 10 steps to stress free living from International Stress Management Association UK.

National Stress Awareness Day

#NationalStressAwarenessDay


Why is acupuncture like winding spaghetti round a fork or going fishing?

Posted on 3rd October 2018 by

At goPhysio our team of Clinicians are trained to use a variety of acupuncture techniques, from Dry Needling (which focuses on the myofascial trigger points), through to Traditional Chinese Acupuncture. 

In today’s blog, Physiotherapist Roz shares 2 more information about the types of acupuncture physio’s may use as part of your recovery.

The different methods of acupuncture can all be used to assist in the treatment of a variety of injuries from knee pain through to headaches, helping speed up the return to active rehabilitation as well as improving general health and wellbeing.

Traditional Chinese Acupuncture

Traditional Chinese Acupuncture is based around specific acupuncture points, of which there are over 2000 in the body (361 commonly used points identified by the World Health Organisation in 1991).  These points are connected by pathways called meridians.  These pathways conduct energy, known as Qi, through the body and its internal organs. Acupuncture at goPhysio

When we experience pain, one theory is that it is due to a disruption in the flow of this energy.  When acupuncture is administered using this method the therapist is aiming to elicit a sensation known as De-qi in order to harmonise the flow of Qi (energy).  De-qi is the sensation that is felt by the person receiving the acupuncture and is a sign to the acupuncturist that indicates the curative effect has been initiated.  De-qi can be described in numerous ways ranging from a sensation of heaviness, warmth, cold or aching through to tingling or numbness.  

As well as a physical sensation felt by the person receiving the acupuncture De-qi is also a biomechanical phenomenon known as needle grasp.  In needle grasp the therapist feels resistance to further needle manipulation/stimulation which has been described as a fish biting on a line (Song to Elucidate Mysteries, Biao You Fu).

Dry Needling, or Myofascial Needling

Dry Needling, or Myofascial Needling, is based around placing the acupuncture needles in areas of tightness/restriction or muscular trigger points.  Several theories as to how this method of needling works include the stimulation of the nervous system, relaxation of trigger points (tight knots) and the stimulation of the body to produce substances called endorphins and natural opiods which reduce pain. Acupuncture Treatment Chandlers Ford

As with Traditional Chinese Acupuncture, the therapist will manipulate the needle, most commonly by rotating it.  This fundementally leads to the winding of the tissues around the needle like winding spaghetti round a fork (at a microscopic level!).  

The needle grasp (fish biting on a line) that is felt in Chinese acupuncture is the same as the winding of tissues (spaghetti around the fork) that is elicited in dry needling/myofascial needling.

Consequently the two approaches to acupuncture have many overlaps both from a patient experience as well as the therapist application.

When would acupuncture benefit me?

Our Clinicians may suggest acupuncture to you as a treatment technique, if they think it would help ease your pain or symptoms. It is generally a treatment used as part of a holistic recovery plan, a good way to help ease your pain so you can get more active and move easier, which in turn will boost your recovery. It is often combined with an exercise programme, education and advice and other physio treatments that will help your recovery.

People who’ve read this page have also read Acupuncture helped ease my neck pain, Acupuncture Awareness Week, Acupuncture Myths.


Runners – We Need Your Help!

Posted on 27th February 2018 by

We are trying to find out more about what injured runners do to get back to pain-free running, and would love to hear from you! If you’re interested in helping us out, please take a few moments to answer a couple of questions by clicking here. Many thanks.

The Injured Runner Project

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