f

Physiotherapy in Chelmsford & Southend on Sea

Blog

How is your preparation for the London marathon? 

 

Whether its is your first marathon or you have run many before, your training should be in full swing.

The hard work really starts now, you may just want to finish in one piece or get a PB.

To achieve this there are some key aspects to your training that should help you to achieve your goal.

 

Have a solid program

To continually progress with your performance time and distance covered you will need structure.  To complete the race requires endurance, strength and control. Knowing what type of exercises, how to spread your mileage out and training variation will be key.  There are plenty of programs for all levels on the internet.

Resist the temptation to “make it up as you go” as a poor program could lead to failure.

 

Vary your training

Obviously, you need to be able to run the full distance and this will be achieved over the training period.

However other types of training will benefit your performance and efficiency.

Sessions of Plyometrics, flexibility, body weight and functional exercises should give you a rounded program.

 

Diet

With all the training and miles you will be racking up, adequate calorie intake is essential.

You will need plenty of carbs and protein to fuel muscle repair and fatigue. Reduced calorie intake can result in poor performance, fatigue and delayed recovery times. All of which increase the risk of injury.

 

Rest Days

These are often overlooked and can lead to injury. With the shear volume of training required, fatigue is a huge factor. Include at least 2 rest days a week to allow the body to replenish its energy and strength.

 

Run

On the other hand, not enough training is also a huge risk factor. Quick jumps in millage or running irregularly can increase the risk of injury. The whole body needs time to adjust to the demand of 26 miles. This should be done gradually and with frequent training.

January 31, 2019


Am I doing the right training?

The winter is now in full swing and the festive parties are starting to rack up. It is inevitable that training sessions and exercise routines may begin to slip.
What will your tactic be? To write off the whole of December and pick up where you left off in the new Year. Or are you a diehard exercise goer who will be in the gym 5 times a week and before your Christmas party?

Depending on what your training goals are will dictate how often and what your training should include.
The amount of training sessions is a risk factor for potential injury. Train too often and you have less recovery time. This may result in reduced strength, endurance, performance and fatigue. It is well documented that the risk of injury increases significantly towards the end of a match or race due to fatigue.

On the other hand, not training enough can also increase the risk of injury. In order to get physiological gains in muscle strength, endurance and power you must train regularly.
Imagine lifting heavy weights in the gym once a week. The following days after your training session your muscles would be sore. The session would always be a shock to the system as it happens only once a week. The muscles would not get used to the physical demands. Therefore, you would be sore after each session, and you would be unlikely to get physiologically stronger or see a change in your performance.

The Types of training or exercise is also key for a balanced routine and improved performance. Training must be specific to your sport or exercise. If you are an endurance runner, being able to lift heavy weights in the gym is of limited use. Instead focus should be on cardiovascular fitness and upper and lower body endurance. Light weights with higher repetitions and heart rate training zones should be considered.Technique is also important which can be enhanced with plyometric training.

If you are involved with sports that require power and speed over short distances, then your routine will be different still. Your training should incorporate an element of strength and power exercises for all the muscles in the legs. Lifting light weights or a gentile jog on the treadmill will have minimal effect on your performance.

If your exercise goal is to mange your weight and keep in shape. Then you can be less fussy in what you do. If your heart rate is within the training zone for prolonged periods it will work. Variety is good, and a combination of different exercise types will work. cardiovascular resistance machines, exercises classes, jogging and boot camps are all great for this. Just make sure your training 3-4 times a week to get the desired effect.

So, whether you decide to put things on hold for Christmas or continue to train it’s your choice. Just remember, a balanced, specific and frequent workout is what you need to help with injury prevention and achieving your performance goals.

December 6, 2018


Do I have a Frozen Shoulder?

FrozenShoulder

Frozen shoulder, or adhesive capsulitis is a common cause of shoulder pain in middle aged patients.  It is more prevalent in females than males.  It may present after trauma or an operation to the arm and shoulder, or it can materialise for no specific reason.  It is also found more commonly in patients that suffer with other medical complaints such as diabetes.

A frozen shoulder usually follows a particular pathway of severe pain developing in the shoulder, this then progresses to pain and stiffness in the shoulder, with eventually the pain easing but the stiffness remaining.  In the early stages when the shoulder is painful but you have no specific restriction to movement it is often hard to diagnose the problem, this is why we would recommend seeing trained physiotherapists like ourselves.  Patients often complain of difficulty sleeping and that there is very little that eases the pain.

The loss of movement and stiffness phase can be very debilitating.  Patients lose the full ability to rotate the arm, causing problems with putting on a bra, difficulty washing your hair or reaching your arm into your jacket.  Often there is also restriction to elevation movements causing difficulty with reaching upwards or overhead activities.

The usual investigations of x-rays and MRI scans are usually reported as normal, except maybe for some expected age-related wear and tear changes.  This is often what your GP would send you for, so don’t feel despondent if the tests are normal but you are still experiencing this pain and stiffness.

Treatment should be aimed at stretching the soft tissue around the shoulder and exercises to maintain and improve range.  This can be advised by your physiotherapist.  Other useful treatment options can be steroid injections into the shoulder to help with the pain and hydro distension (high volume) injections to help stretch the joint to enable more effective physiotherapy treatment.

The main thing is getting the correct diagnosis so you know the options available to you.  So don’t put it off as the symptoms can last for up to 2 years or longer with no intervention.  Call us today for an expert assessment to confirm diagnosis and help you on your way to a reduction in pain and increase in movement.

 

www.physioacademy.co.uk

01702 521042 (Southend) / 01245 254069 (Chelmsford)

November 8, 2017


Keeping well this Winter

1455546340450

How to keep well this Winter: Tips from The Physiotherapy Academy

With Winter soon to be set upon us, it’s important to look after ourselves physically and mentally to optimise our wellbeing. Here are some tips we feel are important in helping us to achieve this…

1. EXERCISE
Exercise is important all year round; but especially in the Winter when darker days and cold weather may keep you indoors more. As a general guide we should aim for 30 minutes of exercise a day (or 150 minutes a week). In the Winter months gym or indoor activities such as swimming can be more appealing than going outdoors. Even walking to work and being active at home or the dreaded housework is good for health. Whatever works best for you!

2. STAVE OFF COLDS
Colds and other viral illness may occur despite our best efforts to avoid them, especially in the Winter. There is some evidence that keeping up your levels of vitamin C and zinc may help some people. However, for recovery, drinking lots of fluids and rest is always key. After a heavy viral illness it is best to rest and avoid exercise for a few days in order to recover more quickly.

3. BOOST YOUR VITAMIN D
Living in the UK during Winter with a lack of sunshine, many people can become low in vitamin D. Vitamin D is classically thought of in association with calcium and bone health, but it is also an important vitamin (and hormone) for general health. It can reduce fatigue, aches/pains in the body and also reduce the risk of cold viruses.
You can boost Vitamin D in many ways, not just by sunshine, although a winter escape to the sun may be enjoyable!  Foods that increase Vitamin D include fatty fish (like tuna, mackerel, and salmon), foods fortified with vitamin D (like some dairy products, orange juice, soy milk, and cereals), Beef liver, Cheese and Egg yolks.

Alternatively you can keep well by helping yourself or your loved ones de-stress.  Our current sports massage offers are ideal for this and help improve health and wellbeing.  Call the clinic today to find out the offers available or to buy your vouchers as an ideal Christmas present for your loved ones.

Southend: 01702 521042 or email info@physioacademy.co.uk

Chelmsford 01245 254068 or email chelmsford@physioacademy.co.uk

 

October 13, 2017


Why does pain persist?

We are often asked in clinic about pain and in particular why it persists?  

Here are a few facts and a video to help explain this?

– Chronic, persistent or long-term pain is pain continuing beyond 3 months or after healing is complete.

– It affects adults and children, it may arise from tissue damage or inflammation or have no identified cause. It can affect a specific body area (e.g. Complex Regional Pain Syndrome, low back pain (LBP), pelvic pain) or be widespread (e.g. fibromyalgia). Chronic pain is a complex condition with physical, social and psychological components, which can lead to disability, loss of independence and poor quality of life (QoL).

– Pain is the second most common reason for claiming incapacity benefit, costing £3.8 billion annually.

– £584 million a year is spent on prescriptions for pain.

Pain scientists are now making breakthroughs in ways of dealing with pain and how to help you understand your pain. The following video helps describe this in a little more detail.  It is produced by Professor Lorimer Moseley, a pain scientist.

The key points are:

– Pain is not an accurate measure of tissue health.

– Pain is a protector.

– The body can learn pain

In summary, it is time to take a new approach to dealing with your pain.  This is something physiotherapy can help with.  Here at The Physiotherapy Academy we have physiotherapists waiting to help you ‘tame the beast’ and take control of your pain again, by retraining your pain system.

If you are asking yourself or want to ask a health professional:

– How do I know if my pain system is being overprotective?

-How do I retrain my pain system to be less protective?

– How do I know if i’m safe to move?

Then call today to book an appointment and we will be happy to help you. 01702 521042 (Southend Clinic) / 01245 254069 (Chelmsford Clinic) or email info@physioacademy.co.uk.

 

September 14, 2017


Does my health insurance cover physio?

Does my health insurance cover physio?

It is only when in a time of need, we start to think more about our private health insurance policies and what is covered. For most, physiotherapy is an essential part of health care that needs to be included in any decent healthcare policy and for most it is.

If this is the first time you have thought about getting physiotherapy through your policy, it is a straight forward simple process. First port of call is to speak to your insurance company to double check you are covered and the processes they have in place. Some may request you to see your GP or have a telephone consultation with a medical professional before proceeding with treatment. Once you are happy with the insurance companies’ procedure, it is worth clarifying if you have an excess to pay to access treatment and who the excess is payable to. Some insurance companies will take the excess directly, some get the physio clinic to take the set amount. Another point to note and to ask your insurance company is that most physiotherapy clinics will ask/need from you is either a policy number or authorisation code. This code helps the clinics identify you on their systems and billing to the insurance company.

Once you have all this detail just give the physio clinics a call, and our helpful administrative staff at the Chelmsford or Southend clinics will be there to assist you in booking an physiotherapy appointment to suit you needs. The clinics are open Monday to Saturday-morning to late evening.

Our Chelmsford and Southend clinics are covered by all the major health insurance companies and a full list can be found on our website. If in doubt just ask our staff on calling the clinics.

For those who do not have health insurance, we accept self referring and funding patients as well.

August 31, 2017


What is the difference between a physiotherapist, osteopath and chiropractor ?

What is the difference between a physio, osteopath and chiropractor ?

Physiotherapists, osteopaths and chiropractors are health care clinicians that work and treat in similar ways, no wonder leading to confusion of who is the best person to see and for what problem. Typically osteopaths and chiropractors are normally associated with working with back pain, whilst this may be correct for chiropractors, osteopaths do treat other areas of the body. The techniques used by these different professions to Physiotherapy are normally manual based with treatment methods of joint mobilisations/manipulations used to assist with pain and function. However, physiotherapy does incorporate these techniques as well and in our bias opinion; will attempt to look at the problem from a holistic view by addressing over issues around the problem i.e the strength or mobility in the muscles around the problem area as well as the joint. Is it seen in our Chelmsford or Southend clinics in Essex, that by addressing the whole problem the injury is less likely to return and enable a full a successful outcome. Apart from the hands on therapy our experienced physiotherapist provided, exercise is a key component to most peoples if not everyone’s recovery. Based on your assessment and progress, our physiotherapists will give you a tailored exercise programme. The programmes can be home based using simple equipment like a resistance band or gym ball or can be gym based for those who like to visit gym’s.

Physiotherapists undertake extensive university and hospital based training and is recognised by the health professions council who regulate other health care professionals such as paramedics. By being a regulated profession physiotherapists have to maintain and develop their knowledge and skills. This keeps the profession up to date and attempts to maintain a standard across the board.

CSP             HCPC

 

To see one of our experience physiotherapist, please call our chelmsford or southend clinics for further details.

August 26, 2017


GB Basketball

Paul Fisher is on tour with the GB Basketball Senior Mens team ahead of the European Championships in Istanbul, Turkey. The team started their summer in Manchester with a strength and conditioning camp and some testing. The team then travelled to Greece and Israel for warm up games before then heading London. The team took on Greece at the Copper Box and narrowly missed out on the win, eventually going down 88-84. A crowd of almost 5000 attended the game which was also available on the BBC. The closing stages of this game can be viewed
on http://www.bbc.com/sport/basketball/40990053

The team are now in Poland where they will play Hungary, the hosts Poland and Israel, before heading to the European Championships on the 29th August.

August 23, 2017


Can physio help with my knee pain?

Can physio help with my knee pain?
Knee pain in any form is a common problem in our Chelmsford and Southend clinics. The type of knee pain each patient is experiencing is different from case to case but the following are the usual suspects:
1. Cartilage/meniscus tears- these are the same structure, but the term meniscus may be used by your healthcare professional. Pain is normally located on the joint line of the knee. There maybe associated swelling with the knee when torn acutely.
2. Ligament sprain/tear- the infamous cruciates are located internally within the knee and the collateral ligaments running on the outside or inside of the knee. Generally ligaments are torn when the shin bone is twisted/angulated away from the normally aligned position. A quick large swelling is normally associated with a cruciate injury, and pain tends to radiate around the whole knee joint. With collateral ligament injury pain is located specifically to which side of the knee is injured i.e inside or outside of the knee.
A00549F02
3. Osteoarthritis-is natural age related changes of the articular cartiliage (cartilage that covers the end of the bones) of the shin, thigh or knee cap bones. Pain is normally felt around the joint line of the knee or knee cap. Sometimes swelling is associated with knee pain.
4. Patella tendinopathy- tendon pain is normally felt in the front of the knee and sometimes feels better when being exercised but can be stiff the next day after exercising, sleeping or inactivity such as being sat driving for a couple of hours.
5. osgood-schlatters- Also a problem involving the patella tendon but seen in the younger population who are going through growth changes. Pain is located below the knee and an associate bump on the shin bone may be seen.
All these problems can be assessed by our expert physiotherapist in our Chelmsford and Southend clinics.
August 16, 2017


Best Exercises for Patella Tendonitis/Tendinopathy

Best Exercises for Patella tendonitis

A common condition seen in on Chelmsford and Southend clinics is patella tendinitis or know more commonly known as the patella tendinopathy. The change from tendonintis to tendinopathy was a conscious change as it is now believed that there is a limited inflammatory effect causing the pain in the tendon but a change in the biology of the tendon. By understanding this change in thinking this helps to identify what are the best exercise for patella tendinopathy. Original research reported benefit from exercise which was based on single leg squats based on a decline board. Whilst this was effective for many, research suggest an array of patella tendon loaded exercises may be of more benefit. These exercises are eccentric based which means the muscle are lengthening and contracting at the same time which has greater effect on the tendon/muscle and are performed slowly i.e 4 seconds per rep (2 seconds up/2 seconds down). These programmes do take time to make changes! Just like any other gym programme I.e. you would expect a 6 pack after doing 1 weeks worth of trunk exercises !! So you have to be committed, but should see some benefit in the short term and hopefully greatly improved by the 8-12 week mark. The only other big thing to note is the exercise needs to be heavy! However it is advised that you should start within comfort and be supervised by your physiotherapist to make sure the weight/load is right for you ! For further detail on patella tendinopathy visit out webpage

 

Appointments are avaliable in Chelmsford and Southend clinics, Monday to Saturday, morning to evenings. Call our clincs or email us for further details.

August 2, 2017


Pre-Season Niggles

Pre season niggles
The football preseason is in full swing for most and competitive action is only around the corner. However, for some this may be a frustrating period after hopes of a fresh season, a fresh start and injury niggles can really limit the full potential of a successful season. So what are the best ways to avoid these preseason niggles?
The first major point is if you have more than a niggle, i.e this injury has stopped you playing a game then get a physio to assess your injury ASAP! The quicker your problem is assessed, the quicker you can get a diagnosis and on the right track to speedy recovery ! If the stiffness, tightness, limitation of function is something you can play with then here are a few ideas that might work for you !
Pre training/match prehab, or conditioning as known to some needs to be holisitc and cover all bases to reduce your risk to injury. Unless you have a known trouble area then you might want to target this greater in your routine. I.e if you have had recurrent hamstring problems; activation, neural and dynamic mobility exercises may need to be a regular must do alongside the rest of your routine. Examples of exercises performed to reduced injuries and severity of injuries can be viewed on the FIFA +11 poster below. This consist of running, strengthening, lengthening and proprioceptive exercises. All these physical components of exercise/fitness and are a great foundation for most to start from. As with most things
consistency in performing these exercises is the key in getting the most of this routine.
fifa-11-poster-726x1024
To build a specific routine for your niggles or injuries call either of our Chelmsford or Southend phone numbers or email address for further details.
July 25, 2017


Andy Murray Hip Injury?

Andy Murray Hip Injury

Another year gone by, with a close to the final exit by the British tennis stars. However, this year it looked like injury was limiting our main men’s championship hopeful. Media reports suggest Andy Murray was struggling with a hip complaint, with the British tennis player commenting that it is was just wear and tear. Speculating through the reports with the media and considering the type of hip injuries seen within tennis, it is likely that Andy could have a femoral acetabular impingement (FAI). This is a type of a bone/joint issue seen across sporting athletes, where there is impingement of the thigh bone or the hip socket on each other. Pain can be reported in the groin, outer side of the hip or on in the buttock. Athletes can play with this issue, however when pain starts to limit their performance that is a good indicator that a period of intensive physio or other interventions like injections need to take place. Physiotherapy normally consists of manual therapy, soft tissue massage and exercise aimed strengthening the hip abductor/adductors.

anatomic-hip-620x380-zc-ns

Although it was not just Andy Murray who was the only tennis star struggling with injury. 7 games were finished one one day due to injury with a mix of shoulder, back and knee complaints. In a tough era where the competition is high, this increase in intensity mixed with the players physically pushing the game forward appears to be taking its toll on the athletes bodies.

For further info on tennis injuries read here: http://physioacademy.co.uk/conditions/sports-injuries/tennis.html

Call us for an expert assessment or treatment on either Chelmsford or Southend. 01245 254069/01702 521042

July 18, 2017


How to treat a sprained ankle Part 2

Once the initial acute phase has been completed you will need to work on the middle and then later stages of rehabilitation.

Rehabilitation typically targets the following key areas.

Range of Movement

This will include exercises that aim to regain the range of movement such as the one on this link which aims to aims to reduce muscle tension in the calf allowing greater ankle movement.

Strength

The muscles around the ankle become less active after injury and need to be trained to work again. This can be done using a variety of exercises using band and rehab equipment.

 

Pain

Pain after injury is common. Sometimes this is a sign that things are not as they should be which may require further investigation. Often though some pain is a normal part of the rehabilitation process which will lessen over time.

 

Balance

This is a key aspect of rehab and must be undertaken after ankle injury. The link below is an example exercise.

Balance uses the visual system, the vestibular system and the proprioceptive system

 

Gait Pattern (walking)

Correcting your walking pattern after injury is vital.Your physiotherapist will spend time working on this area. Typically they will describe three phases of gait, these include

 

Heel Strike

Stance Phase

Toe Off

 

Once you have cracked these areas you will then be well on your way to making a full recovery and hopefully returning to your sport or hobby. The above exercises should only be undertaken as part of a rehab program prescribed by your physiotherapist.

Call or email if you would like to book in.

Southend 01702 521 042 : info@physioacademy.co.uk

Chelmsford 01245 254 069: chelmsford@physioacademy.co.uk

 

 

 

 

 

 

June 30, 2017


How to treat a sprained ankle? Part 1

Ankle injuries are one of the most common injuries that we see in our physiotherapy clinics at Southend and Chelmsford.

They can occur doing something as simple as walking along the pavement and stepping on an uneven piece of ground. But more commonly they occur playing sports such as football, basketball, netball, cricket, rugby, tennis and hockey.

It is not unusual for a sprained ankle to cause a break in one of the bones of the ankle such as the fibula or tibia.

Ankle Fracture

 

The picture above shows a fracture of the fibula which is the bone on the outside of the ankle. These need to help of accident and emergency with some of them requiring surgery. This can involve pins and plates being inserted to maintain alignment of the bones of the ankle whilst healing is occurring.

 

However, most ankle sprains involve  injury to the lateral ankle ligaments with the majority of them being injury to the ATFL ligament. Research shows up to >70% of ankle injuries involve this ligament.

ankle lig

Correct early management of ankle ligament injuries is vital. If no break is present this usually involves a period of rest, ice and offloading. Part 2 will provide more detail of how we manage this injury in our clinic.

June 7, 2017


Total Knee Replacement

The first total knee replacement (TKR) took place almost 50 years ago. Since then things have really moved on and it is now one of the most successful orthopaedic operations undertaken. Having said that it is still a major operation and should not be undertaken lightly.

Most TKR’s are undertaken electively. That means that its a patients choice to undertake the surgery. Usually this will come after months, if not years of pain and increasing disability as a result of osteoarthritis. Below demonstrates an Xray of a knee that maybe heading towards a knee replacement (right)

A00389F04T

 

As you can see from the picture on the right  there is a reduction in the space between the thigh bone and the shin bone and commonly the patient will present with a varus deformity of the leg (bow legged).  A TKR usually offers a significant reduction in pain and usually a good improvement in function. However, TKR’s don’t last forever and have to be taken care of. Opinions differ as to how much impact is advisable but common sense alone suggest that its important to take very good care of your “new knee” whilst ensuring that you maintain strength.

We see many TKR’s in our practice and pride ourself on our excellent outcomes for patients undergoing this surgery. We will work with you from day 1 to ensure that no stone is left unturned. Addressing areas such as walking pattern, range of movement, balance and strength.

Give us a call if you would like to discuss physiotherapy for this surgery or even just to discuss our experiences of this operation in general. Southend 01702 521 042 Chelmsford 01245 254 069

 

May 24, 2017


Shoulder Dislocation

Shoulder-Dislocation-backandbodyclinic.co_.uk_

Shoulder dislocation is an all to common injury within sporting and active populations. It refers to the ball coming out of the socket and in the vast majority of cases (>90)%, the ball comes out forwards as pictured above.

The treatment for shoulder dislocation is very much dependant on the individual. In some cases after a period of immobilisation and then physiotherapy can be used to help restore function and strength of the shoulder.

In younger people involved in high level sports often arthroscopic surgery is undertaken, this aims to repair damaged tissue and when needed the capsule around the joint is tightened up.  In some cases this is not sufficient to truly stabilise the shoulder. In these cases an open surgical procedure is undertaken. This tends to involve a much longer return to high level activity and includes an extensive rehabilitation program.

We have successfully rehabilitation many high level sports men and women back to sports after this injury so are experienced and up to date with the latest treatment techniques which ensures you get the best possible treatment. We will work hard for you and help you get where you need to be.

Whichever way you go surgery/non surgery then you need a team of physiotherapists who focused on getting you right. That is what we do here at the Physio Academy. Call/email or contact us via social media for more details

 

 

 

 

 

May 21, 2017


Sports Physiotherapy Q+A

We get a lot of patients asking us what its like to work in professional sports?

Here is a short Q+A to give you some insight?

Q1 Is it fun staying in swanky hotels and living it up?

A1 It can be, but hotels vary even when working with international sports teams and often its a case of ensuring you have the basics in place. For example quiet rooms with good air conditioning/heating to ensure athletes are getting good rest are a must.

Q2 Do you travel in luxury?

A2 Rarely, most of the time we are in standard class. All sports clubs are under pressure to keep costs under control.

Q3 What sorts of hours do you work whilst travelling with the team?

A3 Unless its a rest day, most days you will work between 8 and 10 but its not at all uncommon to work for 14, 16 or even 18 hour days.

Q4 Whats the worst injury you have ever seen?

A4 Any injury is the last thing you want to see. When a game or match finishes with no major injuries, you breath a sigh of relief. Sadly ligament injuries, and broken bones are fairly common but your training kicks in and you follow procedure to assess and manage whatever the problem is. Head injuries are testing and anything significant needs to get a further medical assessment at hospital as soon as possible. Concussion awareness has really increased in the last few years which is a really good thing.

Q5 Whats the best moment you’ve ever had working in sport?

A5 Winning is really great. I was once at the Eurobasket (basketball )with GB U20’s and we were 5 points down with 5 seconds on the clock and won the game with 0.01s remaining. That was pretty special. Last year GB women beat a top ten ranked European Team against the odds- that stands out also.

May 1, 2017


Have I Torn My ACL

We are often asked in clinic “Have I torn my ACL’?

 

A00549F02

Firstly you might ask: What is my ACL?

The ACL is a strong ligament in the centre of the knee that connects the tibia and the femur.  It prevents the tibia from moving too far forwards on the femur and limits twisting movements.  A tear of the ACL can cause giving way of the knee, particularly during exercise.

So have I torn my ACL?

When considering if you have torn your ACL, it is not always clear cut.  There can often be a specific injury that fits with the typical mechanism of injury, which may include an abnormal twisting movement, blow to the front of the knee, awkward landing from a jump or over-stretching of the knee.

Acutely the diagnosis is not always easy, but a clinical examination to test the knee’s stability may provide further information.  However, when the knee is initially very swollen these tests can be difficult to carry out.  This is why an magnetic resonance imaging (MRI) scan is now performed routinely to aid in the diagnosis.

You may also report that you heard or felt a snap or a pop at the time of injury.  This is usually accompanied by pain and a rapid swelling of the knee with an inability to continue the activity.

So:

  • If you feel you may have injured your knee in this way.
  • If you feel you had the symptoms of immediate pain, swelling, reduced activity and a sense of instability in the knee.
  • If you would like further information on management options and how to confirm this diagnosis
  • If you would like help to resume normal activities as soon as possible.

You need to come and see us.

We will carry out a full assessment of the injury with a thorough physical examination of the knee.  We will then be able to provide you with advice and the best management plan tailored to you and your circumstances.

So don’t waste anymore time, call us today to book an appointment or email.

 

April 27, 2017


Physio Clinic with Evening and Weekend Appointments

A question we hear a lot in our clinics either from clients in person, on the phone or via email is:

‘Do you have evening or weekend appointments?’

The answer to this is YES!

early-evening-weekend-appointments

At The Physiotherapy Academy we try to cater for all clients offering you physiotherapy or sports massage appointments at times that are convenient to you.

For a fast and efficient service, call us.  We are fortunate to not have a long waiting list, so appointments are often available on the day.  However we do get busy so you are best to try and book an appointment as soon as you can, to ensure a suitable appointment time.

The clinics are open 6 days a week from Monday to Saturday, we are closed on Sundays.  We often have early morning appointments and on some days the clinics are open until 9pm.

If you want to find out more about our opening hours or to book an appointment don’t forget to call or email us:

Southend Clinic:    Tel: 01702 521042

Email: info@physioacademy.co.uk

Chelmsford Clinic: Tel: 01245 254069

Email: chelmsford@physioacademy.co.uk

The clinics are also recognised by most major health insurance companies, so if you choose to use private medical insurance, we would be happy to help you.  If you need further information on how to access treatment for your injury through your medical provider, please call us today and we would be happy to offer any assistance you may need.

April 11, 2017


Something is clicking in my hip. What might it be?

Here at The Physiotherapy Academy we have many patients come to us each year with symptoms of their hip clicking.  This not only causes them great concern, it’s often associated with some pain and reduced function.  However it is good to know that the vast majority of the time this is nothing serious to worry about.  Also the good news is, that physiotherapy can help stop the clicking.

This complaint is most common in females and generally in people who are very mobile.  The clicking can either happen at the front of the hip in the groin region or at the side of the hip.

These two areas are called internal and external clicking/snapping hip syndrome.  The area in the groin is referred to as the internal syndrome and the area on the outside of your hip is classed as the external area.

 

internal-snapping-hip-syndrome external-snapping-hip-syndrome

Internal clicking/snapping hip is present when the Iliopsoas muscle flicks over the Iliopectineal eminence on the pelvis or the femoral head (as seen in diagram above).  External clicking/snapping hip is present when the Iliotibial band or the Gluteus Maximus tendon flick over the greater trochanter on your femur(see diagram above).

These conditions are often present in active individuals and commonly dancers, gymnasts and yoga enthusiasts.  Often a impairment approach of physiotherapy is very successful.  This is where the physiotherapist assesses you fully and analyses your movements to determine any areas of muscle weakness, tightness or biomechanical issues.  They then start on a program to correct these findings and reducing your symptoms.

It is important to know that there are other internal causes that may cause your hip to click and a full physiotherapy assessment will be able to identify these.

Does this sound like you?  If so don’t waste anymore time, call today to book your appointment.  Or email info@physioacademy.co.uk / chelmsford@physioacademy.co.uk.

April 4, 2017


Who is the best Physio in Essex?

So who is the best Physio in Essex? Or what clinic is the best? Well in answer to that question, and especially as it Mothers day, Our mums would answer us!!

insert-image-11-cricket

However on a more serious note we feel our clinics are staffed by highly experienced and knowledgable Physiotherapists and Sports Masseurs.  We all have a broad spectrum of knowledge from NHS rotational work to elite level sports Physiotherapy work including travelling abroad with International teams.  Our first clinic opened in 2008 and since then it has tripled in size, as well as opening a second clinic along the way.  We have access to some of the Country’s leading Orthopaedic and Sports Doctors having worked alongside them for many years.

The directors of the clinics all hold masters degrees, as well as their Undergraduate Physiotherapy degrees.  However we do not rest at these achievements and we are currently planning our next educational development plans.  Our clinic staff are all hand picked for their knowledge base as well as their communication skills and ability to form a good rapport with patients.

Our clinics slogan is ‘expert treatment and active rehabilitation’.  We stand by this.  We are not a clinic that will just give you a hand out of exercises and send you on your way.  We do all we can to help you, and we expect the same from you in return.

All our staff maintain high standards of care and keep up to date with evidence based practice by attending post-graduate courses and reviewing current literature in our in-house journal club.  This helps us provide the most up to date and effective treatments for our clients.

If you are still in any doubt, then have a read of our Facebook reviews and our google page reviews.  Or book an appointment to see us, we are sure you will not be disappointed.

So email info@physioacademy.co.uk or call 01702 521042 (southend clinic) or 01245 254069 today.

March 26, 2017


On-going back pain?

Prolonged, chronic or continued back pain is normally defined as back pain which has lasted more than 3 months. This time scale is normally reported in the literature, as most structures i.e. ligament, muscle, bone which have become irritated normally settle down in this time period. However, for those who are still suffering with back pain after this time, it does not mean that it is ‘all in your head’ it just highlights that your body and most notably, your nervous system is trying to help your body through this period.

 

Before getting too deep into the world of the pain science, the simpler areas to address are the secondary changes your body would have made during this episode of pain. An example of this is when some people naturally avoids bending at the waist to pick objects up. The consequence of this, is the hamstrings get tight as they are not getting a daily stretch as they normally would. So whist the problematic area may have settled down, the hamstrings would still be tight (unless you have stretched them in the mean time or started to adopt normal behaviors again i.e. lifting things up from the floor as you normally would) despite them ever being a problem with your back pain, which intern can still give you some back pain symptoms.

 

The other reported mechanism for ongoing symptoms may be within the nervous system. It is known within animal studies that the nervous system can adjust negatively to on-going pain. This is seen with physically with symptoms such as allodynia where a normal non noxious stimulus now becomes painful/more sensitive. These changes happen at a biological/cellular level where the cell receptors become easier to excite and therefore exhibit things to be more painful than they normally would. The process associated with this is termed as central sensitisation in the science literature.

 

Whilst it is difficult to get back pain under control when it has been around for a while, it is not impossible with the right advice and help! Simple things such pacing activities or graded exposure to new activities are great stepping stones. Our expert Physiotherapists can talk this thorough in greater depth on assessment at either of our Chelmsford or Southend Clinic.

March 26, 2017


Is Yoga or Pilates better for my back pain?

A question with a simple answer, yes both Yoga or Pilates are good for you and can help back pain. However, if one is better than another is another question. Research suggest that there is no one greater form of exercise across the board, including group exercise, swimming, cycling, stretches, when someone is experiencing back pain.

 

When specifically looking at Yoga or Pilates, some may think they are the same thing and in some classes in the gym studios there is cross over. However, if you are looking at the purist principles of these types of exercises then this helps to distinguish what form may be more beneficial for you and your back pain.

 

Yoga has numerous report benefits to the mind, body and soul, however if we looked solely from a soft tissue/joint perspective then yoga uses different poses to stretch joints and muscles. People that have particularly stiff muscles and joints may benefit from stretching with back pain. The stretches are normally performed in cycles targeting different areas of the body. Whilst it may be a little uncomfortable whilst holding a pose it should never be painful. Having large amounts of pain whilst stretching is likely to have the oppose effect you are looking for, by tensing up more and therefore limiting the stretch.

 

Pilates likewise as yoga also has other reported benefits for the body, however from a physiotherapy perspective, this is normally recommended for people that need to strengthen their back and trunk muscles i.e. back pain from weak muscles following child birth. Pilates targets the deep trunk muscles with exercises which are performed in a variation of positions.

 

As with most exercise, changes do take time. But with perseverance and patience they do work! It also has to be considered that there are different entry levels of Pilates and Yoga, so if you have back pain, the first bit of advice is check with your physio to see what would be more beneficial for your needs and secondly start easily when performing a new type of exercise!

 

To see our expert physio’s for your back pain, give us a call at our Chelmsford or Southend Practice.

March 26, 2017


Manipulation for Back Pain

Manipulation for Back pain

Manipulation is a tool adopted by Physiotherapist, Osteopaths, Chiropractors and Massage therapists and is widely use to help treat back pain. The techniques are very similar across the professional disciplines with there being only so many ways a joint can be manipulated. Whilst our view point will be biased in being mainly Physiotherapists at the Physio Academy clinics in the Chelmsford and Southend practices, we know that manipulation has short lived effects and this is why Physiotherapist are best placed for managing your back pain as our expert Physiotherapist will provide our patients with an on going rehabilitation programme to help work on the same areas the manipulation is aimed at.

 

This poses a good question, what is manipulation aimed at? Bone cracking? Clicks? etc ….

Well most modern day research reports that the manipulation whilst directed at a joint, the main benefits from the technique is in pain management. It is thought that the pathways in the nervous system which help pain relieve are activated when a manipulation is performed and the neurotransmitters such as dopamine, serotonin & noradrenaline are released. One of the other benefits is in the tissue flexibility, by stretching the soft tissue with a manipulation. However, the benefit of this is reported to be limited by how long the stretch may actually last for.  The last mainly reported benefit by both patient and physiotherapist is the click or ‘cavitation’ felt when manipulated. This cavitation is reported to be the release of nitric oxide/carbon dioxide bubbles within the joint.  The content of the bubbles is then reabsorbed by the joint which has been manipulated. Some may argue the main benefit of the manipulation is the targeting of the pain releasing systems, therefore a cavitation does not need to be felt to deem a manipulation successful.

 

Manipulation is not for everyone though, and a Physiotherapist is best placed to see if this treatment technique is suitable. The physiotherapist will check your medical history, your current symptoms and assess if this a low or high risk technique to use on yourself. If you are suitable, manipulation is quick and painless when performed.

 

For an assessment of your back pain, visit our Chelmsford or Southend Clinics based in Essex.

 

March 25, 2017


Sciatica

Sciatica

 

Back pain and Sciatica can come hand in hand, or sometimes can come individually in just having back pain or just leg pain. Whilst it appears the term sciatica is widely known by most and used to cover all these variations of back pain, the term sciatica is in reference to the sciatic nerve which arises from the lumbar spine (lower back) and travels down the back of the leg from your buttock, through the back of the thigh (hamstrings), down the back of the calf and into the foot.

 

So to have the “true” version of sciatica, symptoms need to present as :

-Pain that extends down the back of the whole leg to the ankle which is normally worst than the back pain if present

-Possibly have pin’s and needles/numbness.

-Possible weakness in associated muscles to sciatic nerve i.e. hamstrings/calf

-Altered reflexes

 

If there is changes in the bladder/bowel function of the person with sciatica and/or significant weakness in the leg muscles then medical review is necessary as soon as possible.

 

For those who do have leg pain that only extends to the back of the thigh above the knee it is likely that this is not true sciatica and likely to be referred pain from an irritated structure in your back. Other examples of referred pain are seen in the medical world such as left arm pain with heart attacks, we know it is not the arm that is the problem but the heart that is in need of attention. So the headline of this analogy in reference to leg pain above the knee is; it probably your back that is causing your back pain therefore different to sciatica where the nerve is irritated.

 

NICE guidelines published in 2016, recommend manual therapy (manipulation, spinal mobilisation, massage) which is provided by our expert physiotherapists can be beneficial for lower back pain and sciatica as well exercise. It appears that no form of exercise is superior than others in treating back pain and sciatica but it is needs to be specific to the individual s capabilities and preferences.

 

 

For an expert assessment for your back pain or sciatica, please visit our Chelmsford or Southend Physiotherapy Practices.

 

March 25, 2017


Spinal Stress Fractures in Fast Bowlers

Spinal Stress Fracture in Fast Bowlers

 

Stress fractures in the lumbar spine are a common injury in cricketers and can be seen in other extension based sports such as diving, ballet dancing, goal keeping in football to name a few.

 

Within Cricket there are some risk factors which may put someone at a greater risk of getting a stress fracture.

 

The risk categories are:

 

Age: If you are Under 21 or Over 32 you are more likely to get a stress fracture. This is due to the maturity/strength of the bones in these different age ranges. With bones being “softer” in the under 21’s and bone health being in decline in the higher age range.

 

Bowling action: Excessive lateral flexion (i.e. bending to the side) when delivering the ball can put greater stress on the lumbar vertebrae. (not a mixed action as widely reported!)

 

History of High Bowling Volume in the previous season: In the professional game, if a player has bowled more than 420 match overs in the previous season then they are more likely to develop a stress fracture. However not bowling enough can also be a risk factor if there is a rapid increase in the amount of balls bowled than what the body is use to.

 

But please note/don’t worry if you tick all of these boxes! It doesn’t mean you are going to end up in a CT scanner! For example If you are 19 years old, have a excessive lateral posture on bowling and bowled 500 overs the previous season does not mean you are destined for a stress fracture! It just means that you are at more risk of developing one than a bowler who is 23 years old with a neutral spinal position on bowling, who bowled 300 overs last season.

 

 

So what do fast bowlers look like when they have a stress fracture in the back?

-Typically bowlers report pain with bowling

-Pain located on the opposite side of the spine to the bowling arm

-Extension/rotational back pain on testing

 

Each case is different, and there is no set response to a stress fracture. So if you are concerned then you should seek our Physiotherapist for a expert assessment in Chelmsford at the Essex County Cricket Club ground or Southend David Lloyd.

March 23, 2017


Marathon Running: Avoiding Injuries

running

A common mistake when starting out in the world of longer distance running is to plan to run further each time you go out and to keep going for as long as possible.

The hardest part of any long distance running for a novice is to arrive at the start line uninjured and fit to run.  This is the part where we see so many people fail and thats why they end up in our clinic.  This is not an uncommon tale heard throughout medical clinics around the world.

You may ask yourself is there anything I can do to help myself? How can i get to the start line injury free?  Is there a way i can prove my running?

Here are 10 easy ways to help with long distance running and achieving your goal:

1) Get adequate sleep. This is the time the body recovers, it is essential whilst training to take care of your body.

2) Eat healthy, but make sure you consume enough food to fuel your body. you may need to add in some extra snacks full of energy.

3) Undertake a strength and conditioning program as well as just running.  This helps prevent injury and prepare the body for the miles you are going to cover.

4) Avoid overloading your body as the miles increase, fatigue can lead to failure, don’t just keep adding on miles, train sensibly.

5) Get the correct footwear.  Your ideal footwear are trainers that have been assessed for you.  Most good running shops offer this service free.

6) Become friends with a foam roller. This aids recovery and helps maintain optimum muscle function.

7) Learn to cross train, not every session of training needs to include running. This may include cycling, swimming, rowing or a gym session.

8) Warm up and cool down effectively. Find what works for you and stick to it.

9) Follow a sensible running program designed for your ability.  There are hundreds available online or in books, however the gold standard programmes are those that have been specifically designed for you.

10) And finally listen to your body.  If it needs a rest, rest.

If you need help with a marathon program or have  yourself running.  Please contact the clinic and we will be happy to help.  Call today to help get across that start line injury free.

01702 521042 Southend clinic / 01245 254069 Chelmsford clinic

 

March 14, 2017


How do I stretch my Hamstrings?

Do you suffer from tight hamstrings? Did you know there are many reasons why your hamstrings may be tight. It is always best to get the cause assessed by a trained professional.

Sometimes the tightness can be caused by the activities you take part in or the postures you adopt. In these cases tight hamstring muscles may benefit from regular stretching. There are numerous ways to stretch the hamstring muscles. Here we will explain the more common hamstring stretching exercises.

Static stretching of the Hamstrings:

Seated static stretch:

seated 2 hamstring stretch

Sit with your legs extended in front of you. Bend one leg with the back of the heel resting on the ground. Keep the bent leg slightly higher (ankles) and lean forward. Hold stretch for 30 seconds.

Standing static hamstring stretch:

standing hamstring stretch

Stand up straight in front of a stool.
Place one foot on the stool and straighten your knee.
Lean your body slowly forward over your leg while keeping your knee straight, until you feel a stretch across the back of your leg. Hold for 30 seconds.
Return your body to its original position.

Static Hamstring stretch on your back:

laying hamstring stretch

Lie on your back, grab the back of your leg and pull your knee toward your chest.
Gently straighten your leg while keeping your thigh straight until you feel a comfortable stretch behind the leg.
Maintain the position and relax. Hold for 30 seconds.

 

Dynamic stretching

Dynamic stretching of the Hamstrings involves gently swinging the leg backwards and forwards.  You should aim to get the leg gradually higher with each swing.  Ideally you should perform 10-15 swings on each leg.  Beware to perform this gently initially so the muscle can warm up into the stretch.

dynamic hamstring stretch

 

All of these exercises should only be performed if fit to do so.  They are done at your own risk and should be performed after completion of a thorough assessment and on your physiotherapists advice.

If you would like your hamstring tightness assessed for the cause or for any further information then please contact us on 01702 521042 / 01245 254069 or email info@physioacademy.co.uk.

 

March 5, 2017


How long will it take for my back pain to get better?

How long will it take for my back pain to get better?

 

Part 3 of the back pain blogs from the Chelmsford & Southend Clinics this week is attempting to answer a question that will be at the top of most patients list when attending the physio clinics with back pain. I m afraid as with most other questions that are associated with back pain, there is no simple answer.

 

The first element of the answer will depend on what is going on with your back pain. Back pain is classified into different sub-categories to determine if it is localised back pain (non-specific lower back pain), Leg pain/numbness/pins’s and needles to the ankle with or without back pain (nerve root pathology) or a serious spinal pathology like a fracture.

 

For most of the population that experience back pain, around 80-85% of cases fall under the localised back pain (non specific lower back pain sub category). What this means practically and more particular to the question “How long will it take for my back pain to get better?” is that your back pain should get better and will resolve with time.

 

How much time?

 

Some people have back pain that resolves in days where others go on to have it for up to 3 months. 3 months sounds like a long time and it is, however when considering the healing capability of the body and the complex job which is required of it, is 3 months really a long time? When we look at healing times for other structures around the body, 3 months appears to be a common number. For fracture healing, 3 months is considered to be a time period where bony healing should have taken place if it is going to take place. For tendons rehab plans normally span a period of 3 months to get the required changes in the tendon and surround muscular conditioning. However, as with fracture healing, tendinopathies and back pain some people do not require a full 3 months to get back to their full function and do get better sooner.  So don’t get too frustrated or overly anxious trying to work out why your back is taking so long to get better ! (I appreciated this is easily said than done!) Your back pain will get better and you are very unlikely to have ongoing back problems for the rest of your life with localised non specific back pain!

 

Why do I need physio if it is going to get better anyway?

 

If your back pain is persisting, it is important to get a diagnosis and check which sub-category you are in. Once this has been identified, the experience of the Physiotherapist in the Chelmsford and Southend Clinics is that back pain tends to get better quicker with Physiotherapy than just letting nature take its course. So if you want to get back to function quicker and help nudge nature in the right direction then get some decent Physiotherapy !

 

Contract our Chelmsford Clinic for an appointment on 01245 254069, we are currently seeing patients from the region including Springfield, Broomfield, Writtle, Chelmsford and Great Baddow.

 

For those in the South of Essex, Southend, Leigh on Sea, Westcliff on Sea,  Shoeburyness, Thorpe Bay contact our Southend Clinic on 01702 521042,

January 22, 2017


Does Acupuncture work for back pain?

Does Acupuncture work for back pain?

Continuing on the back pain theme from the Chelmsford and Southend physio Clinics for January, Acupuncture is the treatment technique for discussion on this weeks blog and is a tool which has been adopted by Physiotherapists and used widely across physio clinics within Essex and the UK.

Most people are aware of Acupunctures’ Chinese roots, and is believed to be an ancient tool that dates back over 2000 years and is used for the treatment of array of medical problems within Chinese medicine. Within Physiotherapy, Acupuncture is limited to the use of musculoskeletal problems (i.e issues with muscles, ligaments, tendons, joints) and the main aim of needling is to aid with pain relief. The use of Acupuncture within our Chelmsford and Southend Clinics is not not solely limited to back pain and can be used on any other joints, like shoulders hip and knee pain.

So how does it work? And does it work?

There are different theories on how it works, and this depends on which side of the eastern/western world you want to sit. For the Chinese traditionalists and Acupuncture purists, an explanation I was taught by a Chinese Acupuncturist is that you have become imbalanced and by placing needles into the body you help with the flow of energy around your body and restore the perfectly poised balance as demonstrated in the yin yang symbol. For those seeking a more western theory one of the more recent possible theories for the explanation of acupuncture is the presence of pain relieving chemicals in the central nervous system which are believed to be released with needling.

Clinically the consensus from our physio staff and the patients who visit us with back pain is that Acupuncture alongside their Physiotherapy is helpful and does work. Our clinic data suggests it works for around 70% of our patients who present with back pain. Acupuncture is a safe technique as sterile single use needles are used which are placed into specific areas of soft tissue. The effect of pain relief varies from patient to patient i.e. weeks to months, with the main principle aiming to get your pain under control which then enables you to perform restorative exercise for your problem and get you back to the function you want to.

If you would like to try acupuncture for your back pain or have any questions please contact our Chelmsford clinic if you are based in Brentwood, Great Baddow, Melbourne, Broomfield, Springfield, Writtle, Galleywood, Sandon, Boreham or Hatfield Peveral on 01245 254069

Alternatively for those based in Hockley, Rochford, Hullbridge, Eastwood, Shoeburyness, Thorpe Bay, Wakering, Stambridge contact our Southend Clinic on 01702 521042

January 15, 2017


Best Exercises for Back Pain

What are the best exercise for back pain?

A frequent question most our physios in the Chelmsford and Southend Physio clinics are asked on a week to week basis from patients or from a passing conversation with family and friends is; what are the best exercises for back pain? The short answer is doing something gradually and within comfort will help, however the longer and more comprehensive answer for the sometimes complex history and presentation of back pain is that you need to be fully assessed to get the best exercises for your back pain.

When being assessed at either of the Chelmsford or Southend Physio Clinics, our expert physio staff will perform an in depth assessment of your back pain by asking questions about the history of your problem, how this issue has impacted upon your function and will perform a clinical examination where they will observe your posture and the way you move, alongside palpation of your spine to see if provokes your symptoms you are feeling. The answers to the questions and what the physio’s see will guide them to telling you what your best exercises for back pain are.

In my experience for people who have sudden back pain without pain going into their ankle/s or for ongoing back pain localised to the lower part of their back (Lumbar spine) simple active exercises within comfort can be really helpful to encourage better movement, decrease pain and enable better function. I have put a few examples of what I would call the best exercises for back pain (this type of back pain) on the video below.

Please remember these exercises should only be performed if advised by your Physiotherapist. As you will see by the video these exercises for back pain are not super fancy or revolutionary in any way but when performed within comfort on a regular basis these can be a really simplistic way to get you moving again with less pain in your back.

Recent research (NICE guidelines 2016) also supports the use of exercise for back pain as outlined above, however these guidelines was unable to state which form of exercise was more beneficial than others for back pain. So I feel the take home message from this research and from years of clinical experience of working with people with back pain is doing something is defiantly beneficial than not doing anything, however what the best exercise for you should be based on a thorough assessment of your back pain.

To see one of physio’s for your back pain, if you live in Chelmsford, Brentwood, Billericay, Braintree, Stock, Ingatestone or Witham we have a clinic based in Chelmsford and our clinic number is 01245 254069

If you located in Southend, Basildon, Rayleigh, Leigh-on-Sea, Westcliff, Hockley, Rochford, we have another clinic based in Southend and our clinic number is 01702 521042.

January 10, 2017


Physiotherapy for Shoulder Impingement

Shoulder impingement is a very common injury that we see in our physiotherapy clinic on a regular basis. Shoulder impingements usually come about via an overuse of the arm and shoulder in a certain direction or movement. However, often its not always possible to say exactly when the injury started but significant shoulder pain and discomfort is often felt.

Impingement refers to the trapping of the tendons involved in movement between the top of the arm (the humerus) and the top of the shoulder joint (the acromion). Over time this trapping of the tendons causes pain and discomfort and sometimes loss of movement. The tendons that are trapped are the rotator cuff muscles with the tendons becoming inflammed and painful.

See diagram 1

 

 

screen-shot-2016-12-29-at-11-46-44

 

Sometimes some movements are painfull within certain ranges this is called a painfull arc and is a sure sign that you have a problem of this nature. See Diagram 2

 

screen-shot-2016-12-29-at-11-55-37

 

What to do if you feel you may have an impingement?

The first thing to do is to arrange an assessment with one of our physiotherapists. Its important to ensure you have the correct diagnosis so that your treatment can be arranged . The assessment will include a number of special tests to confirm what injury you have.Then physiotherapy treatment for shoulder impingement can begin.

This will include advice on the severity of the injury, an explanation on what bones, tendons, muscles and joints  and ligaments are involved. Treatment may consist of massage, taping techniques, acupuncture, electrotherapy, exercise and rehabilitation as well as postural correction.

All of these will be designed to help to get you pain free and back to whatever it is that you love to do. This could be for example returning to sports, returning to gardening, working normally or simply being able to sleep well again. The important thing is that the physiotherapist will work with you towards whatever fitness or health goal you have. The rehabilitation of a shoulder impingement is usually successful but if you need addition help from a surgeon we have a list of specialists that we work with on a regular basis who can be called upon if needed. However, we would want to try to avoid surgery and only ever use it as a last resort.

I think I have a problem such as this and would like to discuss this in more detail 

If you would like to find out more about the services we offer please email us or call to discuss what we can offer.

01702 521 042, info@physioacademy.co.uk (Southend)

01245 254 069, chelmsford@physioacademy.co.uk (Chelmsford)

 

Best Regards

The Physiotherapy Academy

 

 

 

 

 

iiii

 

 

December 29, 2016


Can Physiotherapy Help With a Frozen Shoulder?

Frozen shoulder or “Adhesive Capsulitis” to give it its medical name is a common shoulder injury. It commonly affects people aged 40-60 years old and is a very painful condition. It can come on after a specific incident like a sharp twist/strain or fall or can come on without any obvious cause. This is called an insidous onset frozen shoulder

Typically the shoulder joint goes through three stages

1) Freezing Phase

During stage one, referred to as the “freezing” phase, your shoulder starts to ache and become very painful.The pain is often worse at night and when you lie on the affected side. This stage can last anywhere from two to nine months.

2) Frozen Phase

Stage two is often known as the “frozen” phase. Your shoulder becomes becomes increasingly stiff with the pain staying about the same pain or easing a little. Shoulder muscles may start to waste away slightly because they’re not being used. This stage usually lasts 4-12 months.

3) Thawing phase

During this period, you’ll gradually regain movement in your shoulder. The pain begins to fade, although it may come back occasionally as the stiffness eases. You may not regain full movement of your shoulder but physiotherapy can help you do this, Stage three can last from six months to 2 years

frozen

Physiotherapy treatment for a frozen shoulder includes massage to the surrounding muscles, advice, joint mobilisations, acupuncture and exercise. Initially your physio will carry out an assessment to ensure you have an accurate diagnosis. He/She will then give you a detailed explanation of what your injury is and then the treatment starts.

The aim would be to reduce your pain, improve your movement and return you back to the activities you love to do such as playing football, playing tennis, gardening, riding your bike or simply to make things easier to do around the house.

There are other options available for the management of Frozen shoulder. These include steriod injections into the shoulder joint, joint manipulation under anaesthetic as well as more significant procedures undertaken whilst in theatre such as a capsular release.

However, we recommend these more “invasive” procedures should be only be undertaken if physiotherapy is unsuccessful.

If you feel you may have a frozen shoulder and feel you may benefit from an assessment from of our expert physiotherapists then please call or email to book an appointment.

Southend 01701 521 042
Chelmsford 01245 254 069

Southend Email info@physioacademy.co.uk
Chelmsford Email chelmsford@physioacademy.co.uk

The Physiotherapy Academy Team

December 24, 2016


Sports Personality of The Year

 

 

 

An amazing line up for the sports personality of the year tonight.

Sports men and women from a range of sports including, tennis, boxing, triathlon, cycling, gymnastics, golf and football to name but a few!!!

Jamie Vardy’s story is truly amazing and so rare these days that it stands out but then again so do many of the the others.  How about Adam Peaty grabbing the first medal for us at the Rio Olympics or Nicola Adams retaining her gold medal.  An amazing showcase of excellence in sport on offer…. dont miss it.

 

 

screen-shot-2016-12-18-at-19-05-48

December 18, 2016


Anatomy of the Foot and Ankle

foot-and-ankle

There are an astonishing number of ligaments in the ankle as this image shows. Luckily our physiotherapists are aware of all of them and know the tests that will identify which one(s) you have injured. Thats important because your rehabilitation can then be targeted towards that area. Your rehabilitation might include range of movement, balance drills, strengthening and most importantly hand on physiotherapy. Call or email today to book an appointment.

December 14, 2016


CPD Day

The Physiotherapists at The Physio Academy are committed to being as up to date with there knowledge as possible. Today our group got together to discuss the British Athletics Muscle Injury Classification System. The is the way the radiologists report on muscle injuries after MRI. For many years there has been a 1 2 3 system with 1 being the least severe and 3 the most severe. This new system has 4 levels from 0-4 with an alphabetical system for to indicate the type of structure injured. Muscle injuries to such areas as the calf, hamstring and quadriceps are common in sports and non sports people alike. If you have a muscle injury call us to book in to get a diagnosis and expert treatment 01702 521 042/ 01245 254 069

December 2, 2016


Examination of The Foot & Ankle

Clinic Director Paul Fisher was lecturing at University College London this week on the examination of the foot and ankle. This included practical techniques for the assessment of a number of conditions such as ligament injury of the ankle , nerve injury, tendon injuries and broken bones (fractures). UCL’s Sports Medicine Masters takes place at Institute for Sports Exercise and Health.

tripple-compression-test

November 30, 2016


Meet The Team – Chris Clarke-Irons

Chris is one of the senior physiotherapists and co-clinic director at Chelmsford.  Chris has a wealth of experience in physiotherapy having been Head of Athlete Development at Essex Cricket for the last fours season. Prior to that he had worked in professional basketball and has also worked with Harlequins Rugby. Chris’s NHS experience was gained at a London teaching hospital as well as Broomfield hospital.

Clink on the link below to find out more about our staff.

http://physioacademy.co.uk/our-team/index.html

January 29, 2016


Injury Corner- Ankle Injuries

Welcome to injury corner, each month we will blog on one particular injury so look us up if you want to know more about injury.

Ankles are one of the most commonly injured parts of the body for sportsmen and women. On average one in every three injuries on a sports field is an ankle injury. Common injuries include, lateral ligament sprains, peroneal muscle injury, metatarsal fractures(breaks) and cartilage injuries. Follow this link for more information on ankle injuries

http://physioacademy.co.uk/conditions/musculoskeletal/ankle-sprain.html

The most important thing to do if you have injured your ankle is to get it properly diagnosed so that you get the right treatment. Call 01702 521 042 or 01245 254 069 for appointment at Southend and Chelmsford respectively.

January 29, 2016


Growing pains?

Pain and growing are commonly associated in young active teenage people, however whilst normal this can lead to large amounts of time on the sidelines out of their sport. The physiotherapy clinics at Chelmsford and Southend frequently see different conditions associated with growing pains in young aspiring sportsmen and women.

 

The risk factors for the development of pain with growing are:

-Rapid growth spurt

-Decreased muscle lengths secondary to the recent growth.

-Increased activity levels

 

With a rapid growth spurt, normally the first person/s to notice are parents, with a sudden increase in shoe size observed or finding trousers that use to fit comfortably now being too short. In some sporting organisations seated height along side standing height is taken to predict growth spurts, as normally leg length increases are seen first before the torso then catching up. The issue with growing is whilst the bones are the first structure to grow, the soft tissue takes longer to adapt to this new longer skeleton. These shortened muscles on a lengthened skeleton, can then place greater tension on the tendon where it attaches the muscular tissue to the bone. Osgood Schlatters or Severs disease are well documented examples of this. Further reading can be found here:

 

Osgood Schlatters http://physioacademy.co.uk/conditions/paediatric/osgood-schlatters.html

 

Severs Disease http://physioacademy.co.uk/conditions/paediatric/severs-disease.html

 

The pain that surrounds the tendon at the insertion onto the bone can sometimes be helped by working on the muscle further away from the tendon. I.e working on the flexibility of the quadriceps to help with Osgood-Schlatters. A physiotherapist can assist this increase in tissue length with soft tissue techniques, however the greater gains would be found by performing regular mobility exercises. Our expert physiotherapists can prescribe an appropriate exercise programme based on your individual needs to help facilitate pain relief.

 

Out of the clinic setting, monitor and managing activity workloads is just as important as stretching the tight areas. As continue participation in sport can lead to on going pain. Whilst playing the sport is not causing structural damage it will lead to continued pain. As a rule of thumb pain should be the guide for participation levels, if your pain levels are high then reduce your activity levels. If your pain is well controlled then attempt a tiny bit more of your sport or maintain the level you are at. A small progression is better than a large progression which leads to pain and in turn more time out of sport.

 

Our physiotherapy clinics in Chelmsford and Southend are staffed by expert physio’s who have current experience in professional sport. For further information or to book an appointment call: 01245 254069 (Chelmsford) or 01702 521042 (Southend).

 

January 21, 2016


Nick Browne Gets Players Player of the Year at Essex

Opening Batsman Nick Browne great year finished on a high this week as he clained  Batsman of The Year, Players Player of the Year and Devines Player of the Year. Nick had a great season going past 1000 runs in a season for the first time as well as scoring 5 centuries.

Nick is one of the most popular members of the squad so these awards were very popular amongst the playing squad, coaching staff, physioptherapists and strength coaches.

Good luck to Nick from the staff at the Physiotherapy Academy.

September 27, 2015


Physiotherapists Busy in England vs Wales

In an amazing game of Rugby the Welsh ran out winners in the end. England will now need to beat the Aussies to get out of the grouped named the group of death. Some of the busiest guys of the night were the physiotherapists and medics with a seemingly constant stream of players coming of with injuries in the second half.

September 27, 2015


Ever wondered what it likes to be an International Physio?

Have you ever wondered what it is like to be an International Physio?

When not in clinic, some of our Physio’s are often away working with National squads on International Duty.  These jobs are very well regarded and rightly so.  Not only are you dealing with athletes of the highest level that push their bodies to the limits everyday, you are also working in a highly charged and pressurised environment.  There is a need for quick thinking whilst keeping a cool head, advanced clinical skills, great communication, the ability to work as part of a wider team of medical staff as well as coaching and performance staff.  The players need to be able to trust you and be confident in your ability.

Later this week Charlotte travels away to Austria for a Euro Qualifying match.  This fixture ties in with the start of the rugby world cup.  To find out more about life as an international physio and travelling with a team, watch this video of Phil Pask on the England Rugby teams days and some information on Concussion .

 http://www.bbc.co.uk/sport/0/rugby-union/34223933

September 14, 2015


Wales on brink of history

wales logo

Wales football fans are celebrating the 1-0 win over Cyprus which moves the team closer to Euro 2016, its first major championship finals since 1958.

Charlotte works as a Physiotherapist for the Football Association of Wales and knows only too well how important it is to keep players fit and injury-free to help achieve great results.

Football physiotherapy is not only about rehabilitation after injury, it is also about preventing injury and providing emergency pitch-side care.

If you would like to find out more about common football injuries then please follow this link: http://physioacademy.co.uk/conditions/sports-injuries/football-injuries.html

Lastly we wish the team all the best for the forthcoming fixture against Israel in Cardiff on Sunday, where a victory will ensure a trip to France for the euro finals.

 

September 4, 2015


Transfer deadline day

Transfer deadline day is a frenzied date for the diary of any player, coach or fan in the football world. Whilst millions of pounds change hands, there are always last minute medicals going on which may either seal or break the last minute deals.

So what makes up a player medical? Whilst it may differ from club to club, the general basics are the same throughout most sports. First of all the club will do homework on how many games the player may have missed due to injury and if there has been any trend with these injuries either by being located to one area of the body or a type of injury i.e. muscle strains/tears. To add to this information, the player may be asked to complete a questionnaire on their general health, which will look to weed out any underlying problems. If any injury information or doubts are highlighted by either the players’ history or from the questionnaire, then further investigations will be carried out. Dependent to the club policy, some clubs protocols are to MRI lumbar spines, hips and knees regardless of history. Whilst this does give a baseline for reference if any further scans where to take place, false positives are routinely seen i.e. a problem appearing on a scan without actually physically presenting as a problem. Therefore any investigations has to be correlating with a physical examination. Examinations can be done in house by the players potential new club medical team or can be done independently from the clubs medical team. If any problems are noted on the physical then this may prompt further investigations as well. The player then may be categorised on risk (low/medium/high injury risk), with this being passed onto the clubs management to help inform a decision. The information passed on may not be the defining factor if to sign the player or not, but may influence what contract the players is given. i.e. incentives for playing more games, how many years contract is offered. Whilst the medicals are a incite to the players history of injury, it assists the club in not ‘going in blind’ when bringing in a new signing and hopefully stops any surprises for the team.

Physical examinations, can comprise of a physio injury screening. If you have any problem that you would like examining further then you can get assessed at our Chelmsford or Southend clinic. Being seen by one our expert physiotherapist may help you get back to your sport quicker than you hoped. Call our reception staff on 01245 254069 (Chelmsford Physio Practice) or 01702 521042 (Southend Physio Practice) for an appointment today.

September 1, 2015


Ennis-Hill wins Gold – Returning to sport after childbirth

Today Jessica Ennis-Hill’s Journey back to elite competitive sport after the birth of her son Reggie last year was complete.   She has won Heptathlon Gold at the World Athletics Championships in Beijing.

The 29 year old completed a remarkable return to competition having only trained since last autumn.

So how easy is it to return to training after childbirth?

This differs for every individual and will also depend on your childbirth experience. However the fundamental criteria to fulfil before returning to training, is to ensure your pelvic floor muscles are strong.  A physiotherapist can help you assess their strength and help you to achieve this goal.  Failure to ensure your pelvic floor strength before returning to training may cause long-term bladder or bowel problems or even pelvic organ prolapse.

The easiest way to understand the role of your pelvic floor is to think of ‘the boat theory’. Imagine your pelvic floor is the water, while your pelvic organs (bladder, bowel, uterus) are the boat sitting on top of the water.  The ‘boat’ is attached by ropes to the jetty.  If the ‘water level’ (ie. your pelvic floor muscles) are normal, there is no tension on the ropes.  After pregnancy and childbirth, the pelvic floor muscles can be stretched, so the ‘water level’ is lower. This puts strain on the ropes (i.e ligaments). If this happens over time the ligaments stretch and weaken, causing an increase risk of prolapse.  If you strengthen back up the pelvic floor muscles there is no tension and life can go on as normal.

If you have any further questions on returning to activity following childbirth call our clinic now.

August 23, 2015


MCL Injuries

West Ham continue in there 15/16 Premier League without influential striker Andy Carroll. Andy has been reported in the media to have sustained a medial collateral knee ligament injury (MCL). This ligament runs on the inside of the knee and is generally injured when twisting sharply or during block tackles. Time to return to play following this injury can be as little as 2 weeks or as long as three months, depending on the severity. Click here to find out more about knee injuries. http://physioacademy.co.uk/conditions/musculoskeletal/knee-pain.html

August 22, 2015


Medics Making the News at Chelsea

We’ve had a lot of people asking us our thoughts on the Chelsea doctor and physio incident. For those that didn’t hear, Dr Eva Carneiro and physio Jon Fearn came on to the pitch to treat Eden Hazzard. This then meant that Hazzard had to leave the pitch meaning Chelsea were down to nine men having already had there goalkeeper Thibault Courtois sent off. Jose Mourinho has criticised their actions in the press.

This is a very difficult situation but one where the medics will always err on the side of caution. If they had failed to react to the injury and it turmed out to be serious, there could have been serious consequensces. It’s also not hard to understand Mourinho’s frustrations.

What happens in other sports?

In basketball physio’s must get permission to enter the court. Failure to do so results in a technical foul giving the opposition a scoring chance.

In rugby physio’s and doctors enter the pitch when needed. The serious physcial nature of the game makes this a necessity. The game continues without a stoppage in a lot of cases.

In cricket, physio’s are called on by umpires and the game stops until treatment is complete.

 

August 16, 2015


Physio Academy Physio’s Travel to T20 1/4 Final

Physio’s Chris and Paul travelled to Birmingham today to help the Essex Cricket team prepare for the T20 1/4 final at Edgbaston against Warwickshire. Amazing Test venue and facilities.

August 13, 2015


Essex Make Good Start to One Day Cup

Following on from the success of making T20 Quarter Finals Day Essex County Cricket have made a good start in the one day cup having won two out of the first three games with the third game being rained off. Essex now sit top of the table.

 

 

Screen Shot 2015-07-30 at 16.30.35

July 30, 2015


Paul Works with GB Basketball Senior Men

Paul is back in the practice this week after spending the previous week with GB Basketball’s Senior Men. The players had a weeks practice based at UEL followed by a game at the Copper Box against the Tall Blacks of New Zealand. A crowd of over 5.5k turned up to see the game with an electric atmosphere. with many including the players and staff experiencing the HAKA for the first time.!!!!. At half time the teams were separated by just two points but in the second the Tall Blacks had a the better of the game and went on to win. The players travel to Holland in three weeks for two more games which will complete the summer program for GB.

 

AP_GBSNRM_25072015_6426_rdax_670x315_80

July 27, 2015


Physio Academy First New Website Blog

Our new website is now up and running and if your reading this article you will see our new blog is too. We aim to do regular updates on physiotherapy and the practices based in Southend and Chelmsford. We’ll also aim to keep you updated on what our physiotherapists are doing in the respective sports that they work in. Thanks for looking us up!!

July 27, 2015


Test post

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ergo in gubernando nihil, in officio plurimum interest, quo in genere peccetur. Ne in odium veniam, si amicum destitero tueri. Egone quaeris, inquit, quid sentiam? Nam illud vehementer repugnat, eundem beatum esse et multis malis oppressum. Sed virtutem ipsam inchoavit, nihil amplius.

Summus dolor plures dies manere non potest? Nihil enim hoc differt. Ut proverbia non nulla veriora sint quam vestra dogmata. Si quicquam extra virtutem habeatur in bonis. Ita multa dicunt, quae vix intellegam. Parvi enim primo ortu sic iacent, tamquam omnino sine animo sint.

Iam id ipsum absurdum, maximum malum neglegi. Sin laboramus, quis est, qui alienae modum statuat industriae? Aufert enim sensus actionemque tollit omnem. Cum id fugiunt, re eadem defendunt, quae Peripatetici, verba.

July 2, 2015


Hello world!

Welcome to WordPress. This is your first post. Edit or delete it, then start blogging!

July 1, 2015


To arrange an appointment or speak to a physiotherapist, call or email on:

Southend on Sea: 01702 521 042 or info@physioacademy.co.uk
Chelmsford: 01245 254 069 or chelmsford@physioacademy.co.uk

Registered with...

Insurance providers...


Get in touch...

  • Southend Clinic
  • Chelmsford Clinic
To book an appointment at our Southend clinic or if you have any questions in regards to any of the services we offer please don't hesitate to get in touch.

Send


Physiotherapy
Our teams are highly experienced in treating a range of conditions.
Read more
Sports injuries
Sports and regular exercise is good for your health, but can sometimes result in injuries.
Read more
Sports massage
Sports and Deep tissue massage help loosen tight muscles and aid with relaxtion.
Read more
Acupuncture
The traditional art of chinese medicine, used to help with pain relief.
Read more
Pre & post op physio
Physiotherapy intervention can be invaluable before and after surgery.
Read more

We've worked with...