Hypermobility

What is it? Hypermobility is a term used to describe joints that have more movement than normal. This is also frequently referred to as being ‘double jointed’. Many people will have at least one joint that is hypermobile, however if a number of joints are affected this is referred to as Generalised Joint Hypermobility. Joint […]

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Trigger Points

Trigger points can affect nearly everyone at some point or another in our lifetime. Physiotherapists will often treat someone afflicted with a trigger point and one question will always come up; what exactly is a trigger point? A trigger point is a localized, tender spot within the muscle that feels like a nodule, commonly referred […]

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Low Impact Exercise

High-impact exercise is a great way to quickly raise your heart rate during exercise, help build muscle strength and aid to improve bone density. However, there are reasons when high-impact exercises like running, rugby and football just simply aren’t options. Times where you may have to avoid high-impact exercise include pregnancy, specific heart conditions, joint […]

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How to wear backpacks

Do you suffer from neck, shoulder or back pain and don’t know why? It could be the heavy bag you’re carrying every day. Most commuters would know the struggle of fitting everything you need for the day into one bag. This includes gym clothes, laptops, books, wallets, phones, make-up etc. Many of us manage and […]

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Achilles Pain

Pain in the Achilles region can come from different tissues and needs to be assessed correctly so that rehab can be specifically targeted. Achilles tendinopathy Usually associated with pin point pain. Does not change with length of time of pain. There is a load to pain relationship Aggravating factor are – acceleration, sprinting and change […]

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Keep Fit This Summer

Summertime can be a hard season to get to your exercise class or to the gym when school holidays and deadlines disrupt your routine. However, summer is never lacking in daytime and it can be easy to fit in some quick exercises at home, outdoors or when you’re on holidays to keep your body active […]

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Joint Popping

Is it normal for your joints to pop or crack? And what causes the noise? These are frequently asked questions and not too difficult to answer. Joints can pop for several reasons and most of the time it is absolutely nothing to be concerned about. Occasionally it could mean that something might be a bit […]

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It’s Tennis Time!

Now that summer is here we can all look forward to more sun filled outdoor activities and exercise. With Wimbledon upon us many will be inspired get out on the court and play tennis, whether we are new to the game or a regular player. Although you can modify tennis to play a gentle rally […]

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Injury prevention for triathletes

Triathlons are increasingly popular and the mix of swimming, cycling and running is thought to reduce injury due to the variation in activities. However triathlon distances vary greatly and injuries can occur as a result of an individual leg of the event or from a combination of the three, the majority of injuries are overuse […]

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Football facts and tips

Football is one of the world’s most popular sports and still growing! According to the Nielsen survey conducted in 2017, 43 % of people were interested in football with more than 4 out of 10 people considering themselves football fans. Basketball is second with 36% interest. In the last Big Count survey done by FIFA […]

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Time to Get Cycling for Bike Week

Bike Week is all about encouraging cycling to be a part of our daily life. This can be commuting to work or the shops, a cycle with the kids after school, or even just as part of your day’s exercise. Bike Week promotes cycling as a form of transport and exercise for everyone, every day. […]

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Prehab for Knee Replacement

Osteoarthritis (OA) is a degenerative joint condition that leads to pain and stiffness through progressive wear and tear. Normally, knee replacements are performed as a result of severe OA which means that individuals have had to deal with pain and stiffness symptoms for many years before surgery is recommended. As a result, secondary problems like […]

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Hip Replacement Prehab

In England and Wales there are on average 160,000 knee and hip replacements annually (National Joint Registry 2017). This number is expected to grow as population numbers and life expectancy averages increase. A hip replacement is performed after years and years of progressive joint degeneration. This means that secondary problems like weakness, tightness and stiffness can develop […]

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Tips for Marathon Training and Injury Prevention

Soon it will be that time of year where thousands of people will pause before the starting line, ready to run the 26.2 miles of the London Marathon. Congratulations if you are one of them! Marathons are no easy feat and take a lot mental and physical preparation. So, if you are training for this […]

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Daily Mail article

7 million women suffer incontinence: Now, the UK’s top doctor has revealed her own ordeal to break the most embarrassing taboo of all 7 million UK women suffer urinary incontinence, including Dame Sally Davies The condition is ‘more embarrassing than depression or cancer,’ study says It’s also estimated to cost the National Health Service over […]

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The Benefits of Movement

Let’s take it down a notch from exercise to discuss the effects that just physical activity or movement has on the body. Movement does not only stimulate our muscles, but it influences our body’s mental health, ability to prevent diseases, metabolism and sleeping patterns. Inactivity leads to various health related issues and even a little […]

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Shoulder impingement

Have you heard this term before and wondered what exactly it is that your shoulder is pinching? The more important question is to ask is why it is it getting pinched. Shoulder impingement is when the muscles in you shoulder get trapped between bony parts of the joint which leads to pain and inflammation. This […]

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Are you keeping your heart healthy?

Sure, you have been eating healthily and exercising regularly but are you up to date on what else makes your heart healthy? Cardiovascular health is multifactorial meaning that diet, exercise, stress, weight, alcohol intake, diseases, smoking and genetics can have an impact on your heart. Learn about the warning signs and risk factors for a […]

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The Pillow Problem

One of the most frequent questions we get as physiotherapists is “what pillow should I use?” There are so many different types of pillows whether it be the brands, the shape, what the pillow is made of or how soft or firm it might be. We spend a third of our lives sleeping so finding […]

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Ladies! Pucker up your pelvic floor

Feeling Romantic? Physiotherapists who specialise in pelvic health problems are reminding women that pelvic floor muscles are vital for sexual pleasure. Most people associate pelvic floor exercises (Kegels) with reducing incontinence but may not know that research has shown that strengthening, toning and knowing how to relax the muscular floor of the pelvis has an […]

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Vaginal mesh review: Investigating the true scale of complications

Lisa Few, our physiotherapist with a special interest in woman’s health, recently attended a talk by Consultant Urogynaecologist Miss Elneil who is based at UCLH in London and is one of only 2 consultants in the UK who specialises in mesh implant removal. It was both really interesting and scary at the same time. Mesh […]

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The Importance of Activating Your Core Muscles

Activating your core muscles Contrary to widely held belief, having a strong core is not the same as having a six-pack. These are completely different muscles with different functions in the body. Lower back pain or injury to the abdominals may cause a delay or even absence in the contraction of the core muscles which […]

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Why should we warm up and cool down?

We have all been told at one point or another to warm up and cool down with exercise. It’s something that we all know we should do but don’t always follow. It is important to understand why we need to prepare our body for exercise and what benefits we see from cooling down afterwards. The […]

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How to avoid injury this ski season

Although some injuries are inevitable such as a collision or a fall, others may be prevented by improving your body’s strength and co-ordination as well as by improving your technique. Lower limb injuries are the most common followed by upper limb and spinal injuries. The risk of getting injured can be lowered by the right […]

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How to beat the exercise blues this winter

The days are shorter. The temperatures are colder. That’s right, it’s winter… again. This is the time when it can be easy to give in to the weather and lose our great exercise habits. It can be tough to find the will to get out from under the cozy covers in the morning or find […]

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Staying active this holiday season

As the year winds down with Christmas dinners and end of year parties planned, it can be natural to indulge a little. Your social calendar may take over your exercise and even your work schedule but don’t fear, there are other ways to burn some calories this festive season. Don’t let the cholesterol and high […]

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Achilles Tendinopathy

The Achilles is an important tendon in the lower leg, attaching the calf muscles to the heel bone. It is the biggest and strongest tendon of the body and as such can be very painful and debilitating when injured. One of the most common injuries to occur in the Achilles is a tendinopathy. A tendinopathy […]

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Tips for arthritis in wintry weather 

Struggling to get out of bed in the morning? The winter season may be great for Christmas parties, drinking hot chocolate and cosying up indoors but as those living with arthritis will tell you, it is also the season of joint aches, pains and stiffness. Getting out of bed in the mornings may get harder […]

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Four upper back stretches for a better posture

Your upper back, also known as your thoracic spine, is an area that often becomes tight due to a modern lifestyle and certain sports. Although this area may not be painful itself, it can lead to pain in other areas such as the lower back, neck, shoulders and even the elbows. Even your breathing can […]

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Ice or Heat

It can be difficult decide when to apply heat and when to apply ice to an injury or painful area. Certain injuries are usually more responsive to one than the other. Although research is still ongoing over the effectiveness of each, there have been some basic guidelines for their application which should be useful to […]

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Exercises to do while you commute

The commute between work and home can be a long stretch for some. Most of us spend this time reading from our phones, others think or plan while the odd person uses this time for quick nap. Many of these postures can be strenuous on the neck and shoulders especially when carrying a heavy bag […]

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Preventing Recurrent Ankle Sprains

Ankle sprains are very common sporting injuries, especially when that sport involves jumping, pivoting and twisting. Ankle sprains also occur throughout day to day life when walking on uneven surfaces, missing a step or tripping. The most common type of ankle sprain occurs when the foot rolls in underneath the leg causing tearing or strain […]

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Scar tissue and pain

Sometimes scars are visible after an injury and can clearly be seen with the naked eye such as with burn wounds or cuts from surgery. Other times scars cannot be seen but they are still there such as with pulling your hamstring muscle or spraining your ankle; some of the fibres can be torn but […]

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Degenerative Knee Disease

Persistent knee pain in the middle aged person frequently results in a visit to the doctor. This grumpy knee pain often gradually builds and starts to impact on daily activity and exercise. Commonly, a person with persistent knee pain above the age of 35 years can be met with the terms: ‘middle aged knee’ or ‘degenerative knee […]

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Active rest for back pain

One of the first things that most of us are inclined to do when we have a bout of back pain is to rest. Although rest is needed to allow the back time to recover, it can also have undesirable effects which may prolong the recovery period. Active rest is the way forward with many […]

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Exercising during and after pregnancy

We’ve found this brilliant article from BBC Sports for you about exercising during and after pregnancy. It shows that the advice re: returning to exercise post natally is so varied and often unique to the individual. The article highlights the importance of not returning to exercise too soon but demonstrates that there are no clear […]

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9 EASY DESK-BASED EXERCISES

Our lives are so busy that often we don’t allow ourselves enough time to move during the day. Here are some quick and easy exercises that can be done at your desk to prevent muscle tension and pain. Try to do them regularly during the day. 1 BACK ROTATION Hold for 10 seconds. Repeat each […]

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Pulled Hamstring

Your Hamstrings are the large muscles located at the back of your thigh. They start at your sitting bones and end below the back of your knee. A strained Hamstring is one of the most common injuries in sports which involve sprinting such as football or rugby. It usually occurs when the knee is extended […]

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Warm-up for golf players

Improving your game of golf can be as easy as just adding a few dynamic stretches to your warm-up routine. Having a proper warm-up energises your muscles, giving them more power and flexibility and helps prevents injuries. Arrive a few minutes earlier to get your body and mind ready for the game. Below are a […]

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Wry neck

Acute torticollis or wry neck is a term used for a stiff and painful neck that can feel “locked”. The neck can become stuck at an odd angle and any attempt to move the neck towards the neutral position will result in sharp pain, mostly on one side of the neck. It can be quite […]

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Wearing the correct running shoes

Wearing the correct running shoes can make a significant difference to your running, not only in your technique but in your enjoyment of the sport. It provides protection and support and may help prevent certain types of injuries, keeping you on the road. Here are a few reasons why it is important to wear the […]

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Managing your back pain while flying

Flying can be strenuous on the lower back because of the long hours sitting in a cramped space and in a seat which is not very supportive for your lower back. Here are a few tips and exercises to get you through your flight. Airport You could ask your doctor or physio for a medical […]

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Foam roller exercises

Fascia or myofascia is a form of connective tissue that is very tough and strong whilst also being extremely flexible. It is a lining that encases almost every muscle fibre and spans the entire body. It’s main function is to help transmit tensile forces in the body. If the fascia is tight, it may lead […]

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Health and Safety Day

Catherine Fitzgerald our specialist Physio/Workstation Assessor was involved in the Health and Safety Day at one of our clients The European Bank for Reconstruction and Development. She was giving advice on how to sit during the working day to avoid aches and pains, posture advice and specific exercises to prevent pain using a mock up […]

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Iliotibial band syndrome

Typically, there will be problems with the biomechanics of the lower limb. Invariably with runners. dynamic muscle control (control of movement patterns) around the hip and pelvic girdle is an issue, and often the eccentric control (where muscles are required to lengthen under loading or tension) of the quadriceps group also. This manifests as what […]

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Common running injuries

Tibialis posterior dysfunction Tibialis posterior is a tendon controlling the medial (inside) arch of the foot. When this is weak or injured it can result in a collapse or lowering of the medial longitudinal arch of the foot, commonly called a ‘flatfoot’ deformity. Injury to the tendon can occur by trauma, for example a direct blow […]

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FIT MAMA – NCT

We all know that keeping fit and healthy is an important part of pregnancy and post natally, but it can be tough particularly if you suffer any pelvic girdle pain or had a difficult birth. Lisa Few, a local physiotherapist who specialises in women’s health, has helped hundreds of women both ante and post natally […]

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Lumbar spinal stenosis

(Reuters Health) – Physical therapy may work as well as surgery for easing symptoms of lumbar spinal stenosis, a common cause of nerve damage and lower back pain among older people, a study suggests. “Surgery is a riskier procedure, with about a 15 percent complication rate, and half of those are life-threatening,” said Dr. Anthony […]

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