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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.


Behind The Mask: Francesca

Posted on 29th September 2020 by

Behind The Mask Francesca

It’s lovely to be back working at goPhysio, seeing lots of familiar and new faces at the Clinic. 

Lock-down was a very strange time, however a time for reflection and personal development. Having the time to think and plan for the future. It also gave me time to reintroduce specific continuing professional development and a eagerness to learn and better myself- in between baking and cooking lots of yummy food of course!

It’s great to be back helping everyone with their injuries and enabling them to continue new hobbies and exercise routines that they have started during lock-down. I’m really enjoying teaching our Pilates classes again and having lots of fun with our new Reformer Pilates classes and 1-2-1’s as well. 


Behind The Mask: Will

Posted on 18th September 2020 by

Behind The Mask Will

Hi, I’m Will. I work as a Sports & Rehabilitation Therapist at goPhysio. Now we’re out of lockdown I’m starting to appreciate the little things in life; like leaving the house! Being back at work has given me purpose and structure to day-to-day life so I feel a lot more productive. At goPhysio I am helping people to get back or continue the exercise that they love doing.


World Physiotherapy Day 2020

Posted on 7th September 2020 by

World Physiotherapy Day is held every year on 8 September, the day the World Confederation for Physical Therapy was founded in 1951. It is a day when physiotherapists can promote the profession to:

  • Showcase the significant role the profession makes to the health and wellbeing of the global population
  • Raise the profile of the profession
  • Campaign on behalf of the profession and its patients to governments and policy makers

The day marks the unity and solidarity of the physiotherapy community around the world. It is an opportunity to recognise the work that physiotherapists do for their patients and community!

The focus for this year’s World Physiotherapy Day is rehabilitation after COVID-19 and the role of physiotherapists in the treatment and management of people affected by COVID-19.

The campaign is focused around the following key messages:

  1. Exercise can play an important part in a person’s recovery from COVID-19
  2. As the experts in movement, physiotherapists can guide people in how exercise can help recovery
  3. People who have had severe cases of COVID-19 will need rehabilitation and physiotherapy to recover from the effects of treatment for the disease
  4. Using telehealth can help people access support from a physiotherapist to help them manage the impact of COVID-19
  5. Telehealth can be as effective as conventional healthcare methods to improve physical function

Exercise

Exercise is an important part of your recovery from COVID-19, paced to match your needs. As experts in movement and exercise, physiotherapists can guide you in how exercise can help:

  • improve fitness
  • reduce breathlessness
  • increase muscle strength
  • improve balance and coordination
  • improve your thinking
  • reduce stress and improve mood
  • increase confidence
  • improve your energy

Whether or not you’ve had COVID-19, many people may be wary of re-starting exercise or don’t know where to start.

You may have had COVID-19 and are not yet feeling physically ready to exercise, you may have been shielding or isolating for the past few months or you may have lost all your confidence as a result of lockdown.

As Physio’s, we can really hold your hand and guide you back into exercise in a very careful and supportive way. With our training and knowledge, we have the unique combination of skills that allow us to integrate and consider not only the best way to achieve the health benefits of exercise, but also your recovery from illness, pain and injury.

Here at goPhysio, in addition to 1-2-1 Physiotherapy or Sports Therapy, we have created a dedicated rehabilitation space, known as The Strong Room, from where we can gently guide and support you in regaining strength and rebuilding exercise habits. Our 1-2-1 exercise rehabilitation service is totally tailored to you, your aims and goals. We also offer both mat and Reformer Pilates, either 1-2-1 or small classes.

Telehealth

The COVID-19 pandemic caused a huge shift in how physiotherapists worked. Lockdown meant we were unable to see people in person (face to face), but pain and injuries didn’t stop and people still needed our help. So, we were able to embrace technology and offer support through online channels (aka Telehealth, Virtual, online, eHealth……..)

What is telehealth?

Telehealth or eHealth is the use of electronic communications to share medical information to improve a person’s health.

We are still offering the option of online physiotherapy and also Pilates at goPhysio, however, most people that we are booking in or need our help, are desperate to have the personal contact and benefits of face to face or in person appointments. Whilst Telehealth has experienced a huge surge and is undoubtedly here to stay, it has it’s limitations. Read more about our thoughts on this on a recent blog here.

Did you know?

Post Viral fatigue syndrome Up to 10% of people recovering from COVID-19 may develop post viral fatigue syndrome (PVFS). If you feel you are not improving, or if activity is making you feel much worse, speak to your physiotherapist or healthcare practitioner and ask them to assess you for PVFS. The rehabilitation of people with PVFS requires different management strategies.

Some resources and further information

An exercise plan to help your COVID-19 recovery

Your recovery after severe illness with COVID-19

Accessing rehabilitation with telehealth

#worldptday



goPhysio Online Shop

Posted on 20th April 2020 by

We’ve pulled together a carefully selected list of products that can help you with your rehab, recovery, Pilates and exercises at home. Take a look at the items and click on the links to be taken through to the individual products that your Clinician has recommended.

PAIN RELIEF


COLD TREATMENTS


FOOT SUPPORTS


EXERCISE AND PILATES EQUIPMENT


MASSAGE


POSTURAL PRODUCTS


BRACES AND SUPPORTS


TAPING AND STRAPPING



Meet Your Team – Hello Francesca!

Posted on 28th October 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 Graduate Sports Therapist & Pilates Instructor, Francesca.

Francesca Wicker - Sports and Rehabilitation Therapist & APPI Level 3 Pilates Instructor
Francesca Wicker – Sports and Rehabilitation Therapist & APPI Level 3 Pilates Instructor

What are your clinical qualifications?

I studied BSc Sports Therapy at the University of Worcester and graduated in 2013. 

What areas have you previously worked in?

Since graduating I was given the opportunity to work with the GB Bobsleigh team in a voluntary Soft Tissue Therapist position . I have then worked in private injury clinics. 

I have also done lots of voluntary sports massage and first aid at different sporting events, which I always enjoy seeing people achieve their goals. 

Do you have any special areas of interest in injury management?

My biggest interest is with sports injuries and returning people to their sport or activity through hands on work alongside exercise rehab. 

Over the last couple of years, I have attended several different course based on strength and conditioning / exercise rehab, including Tom Goom’s Running Repairs and Nick Grantham’s S&C workshop. I love incorporating new knowledge into helping my patients!

I enjoy teaching classes and seeing people improve and increase their body awareness and confidence in what they can do.  I have done my APPI Pilates qualifications up to Matwork Level 3 and Reformer Pilates Level 3. 

What you’re most proud of?

Graduating and buying my first home.

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

To have such a varied role, and the supportive environment to help me grow and learn as a person and as a Sports Therapist.

We asked………

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

  • David Attenborough
  • Barack Obama
  • Jessica Ennis-Hill

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

Bali

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

A Kindle, so I could read.

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

I am a keen baker and love baking cakes and would love to be able to make wedding/special occasion cakes.


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


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


Meet Your Team – Hello Rosie!

Posted on 12th August 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 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!!

We asked………

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

  • Ryan Reynolds
  • Jimmy Carr
  • Jessica Alba

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

Singapore

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.


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.


Train for the slopes

Posted on 1st November 2018 by

Ski holiday goPhysio

Skiing and snowboarding are a fantastic form of exercise, challenging both our muscles and our cardio vascular system in an extremely enjoyable way. Both require a significant amount of strength and endurance to stay on the slopes for the duration of holiday.  Unfortunately, most of us have not prepared enough in advance to meet the demands of what is required.

Most of the injuries we see in the clinic throughout the year are not as a result of a sudden traumatic injury, like a big fall leading to a broken bone. Instead, the most common injuries are a result of an imbalance between the loads/stresses we put through our body versus their ability to tolerate that load.  The level of tolerance we have is variable and is constantly changing in adaption to our current activity levels.  For example, a marathon runner training to do a marathon can gradually adapt to slowly building their weekly mileage over the training program so that they can tolerate the full 26.2 miles.  If they then don’t run for a few months they wouldn’t be able to run another marathon again without have to train again as their level of tolerance would slowly ebb away leaving them prone to an injury.

Exactly the same applies to skiing and boarding injuries. 

Now unfortunately, the UK doesn’t have many mountains to get some regular practice on!  This means that skiing/snowboarding tends to be something we don’t do all year then suddenly we go away and are on the mountain for 5 hours or so for 6 days a week straight.  That is a dramatic and sudden change in the load and demands we put through our body.  This increase in demand can cause the tissues to become sensitive and painful.  This then causes them to lose tolerance (their ability to cope)  and can mean that everyday activities can start to aggravate them further (more commonly known as an overuse injury). Such injuries then tend to become a vicious cycle of pain, rest, recover, start exercising again, pain, rest………a cycle that needs to be broken to avoid you having to limit what you do and have a life impacted by recurrent pain.

The good news is, you can do a lot to prevent getting such an injury on the slopes. 

Whilst it is difficult to practice skiing/snowboarding in advance of going (there are indoor slopes and dry skiing slopes around, which we encourage you to visit in advance to get used to the demands) you can still take measures to reduce the risks of such overuse injuries. By training your body in another way, we can help give it the ability to deal with the demands that we are likely to put through it over the course of the holiday. 

Over the course of a week, just imagine what physical demands are placed on your body during such a physical task such as skiing or snowboarding?!

To prepare for this, you can increase your body’s ability to cope with those increased demands by strengthening and conditioning your body, which will increase it’s tolerance levels. The best way of doing this is through doing specific strengthening exercises.  Whilst bodyweight exercises are a good start, the ideal method would be through resistance training using weights or resistance machines.

However, the weights area of a gym can be a daunting place if you’ve never used weights before, and even if you have, what are the best exercises to do? What muscles or areas should you target for skiing or boarding? How many repetitions? How many sets? It can all be very confusing!

Let us help you!

Here at goPhysio we’ve set up a specialist exercise programme aimed at getting you prepared for skiing/snowboarding and giving you an introduction into strength training in a friendly, supportive and knowledgeable environment. 

If you’re interested in getting the most out of your holiday, now’s the time to start! (You’d be shocked to hear how many people come in 5 days before their holiday with a knee injury they’ve had for 6 months, wanting us to wave a magic wand!!)

  1. Your first session will be a 1-2-1 Snow Start Up Session. In this practical 1 hour session, Physio Chris will find out more about you and your skiing or boarding level, any injuries or concerns, your fitness and holiday plans. From this he will create a bespoke, guided exercise programme for you to do at goPhysio over the following weeks. This session will be led by Physio Chris, who has previously worked with British ParaSnowSport, bringing his experience into selecting the most suitable exercises to getting you ready for the slopes.
  2. 5 x 1 hour Practical Sessions During each of your 5 following 1 hour practical sessions, you will work on your program alongside 2 other attendees, in our fully equipped Strong Room. This will be under the guidance and supervision of one of our Sports & Rehabilitation Therapists, who will be on hand to adjust your exercises, add new challenges and monitor your progress. You can do 1 session a week or 2 sessions a week – we can be flexible to accommodate your timings!
  3. Review Once you’ve come to the end of your 5 sessions, Physio Chris will carry out a review of your progress, and support you with your goals from there!

This package costs £210 (payable in advance) and you can book your Snow Start Up by calling 023 8025 3317.

Want to read more about skiing or snowboarding injuries? Take a look at these other articles:

The benefit of Pilates for winter sports

5 Tips to Survive the Slopes this Winter

More about Physio Chris and his Snowsport experience