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Emma James Physio Blog

Chartered Physiotherapy and Clinical Pilates

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April 2019

Megaboost IV – Vitamin Infusion

IMG_7131A month or so ago I was feeling frazzled.. Rushing about attempting to balance work, kids and home life had left me catching cold after cold, constantly drained, irritable and generally frazzled.

Emma James suggested I try a megaboost vitamin infusion at Champneys. Now, to be honest, the lure of being alone in a room in peace for 45 minutes relaxing on a bed (you can sit if you prefer) for 45 minutes had me signed up! Let alone the benefits of such a vitamin infusion; top restore hydration, replenish vital vitamins and minerals, boost the immune system and deliver a (much needed) energy boost.

The qualified Nurse administering the infusion was lovely and informative and took me through a range of checks, including a health questionnaire and blood pressure measurement. Once I had the all clear, we were all set to go. Inserting the needle into my arm was no more than a sharp scratch- like having blood taken. Then I just relaxed for the time it took for the infusion to be administered and that was it, infusion done.

The benefit of a vitamin infusion over oral vitamins is that the abdomen (where up to 50% of the benefit of the ingested vitamin can be lost) is bypassed so the benefits are greater.

I left Champneys with a spring in my step looking forward to the benefits of the vitamin infusion and signed up for my next one in a few months time. Give it a go!

More information can also be found on our website.

lisa

Lisa
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Blog post by Lisa
Senior Physiotherapist
Emma James Physio

Fundraising to help Pitipana Mahavidyalay School in Sri Lanka

We feel very passionate about helping this school in Sri Lanka. The learning environment for the school is very poor and we want to help provide better working conditions for them. When we were in Sri Lanka at Christmas we spoke to the principal at the School and one of their wishes is to have more toilets for the children. I am pleased to say this project is now underway.

I am going over to Sri Lanka in July and August to go and help the School. We will be painting the classrooms, sourcing equipment and materials to improve their learning conditions.

Any help financially would be amazing. We are also looking for old lap tops, sporting equipment or clothing would be very much appreciated.

Facebook fund raising page:
https://www.facebook.com/donate/362707071013890/

kerry-gym-manager
Thank You & All the best!
Kerry
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Blog Post by Kerry
Group Gym Manager & Personal Trainer
Emma James Physio

Stability and posture of the upper back

It is important to have a good stability and posture of the upper back. No matter if you are a runner, swimmer, cyclist or use the gym it is key to incorporate these exercises into your daily routine. If you have a weakness in your upper body, you will learn to compensate through unwanted stress of the lower back, shoulders, hips and knees.

These easy exercises will enhance:

  • Shoulder stability
  • Rotator cuff strength
  • Increase scapular (upper back strength)

back-postureThe scapular area consists of:

Shoulder blades, rhomboids, rotator cuff, middle trapezius, posterior deltoid and subscapularis, These are all stabilizing muscles of the upper back.

Lacking strength in these stabilizing muscles will cause our posture to suffer and will result in stress and pain in other areas.

 

Exercises:

Prone Y over stability ball
Keep thumbs pointed upward and gently bring arms to parallel to the floor. Slowly and controlled.

Prone T over stability ball
Focus on initiating the movement with the muscles between the shoulder blades versus the shoulder being driven forward.

Prone W over stability ball
Squeeze shoulder blades as close together and downwards as you can. Hold this position for 5-10 seconds and then relax.

kerry-gym-managerLook after those backs buddies!
Kerry
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Blog Post by Kerry
Group Gym Manager & Personal Trainer
Emma James Physio

Lower Back Pain – What works best?

Non- Pharmacological (medication) treatment for chronic low back pain- what works best?

A recent pre print article in The Lancet looking at 77 research randomized control trials (which are deemed a high quality of research trial) concluded that best treatments include massage and exercise. A combination is often the most successful approach- massage to reduce pain then exercise to increase movement and strength.
Resistance training in children

It is a common misconception that resistance training stunts growth and is damaging to children.
In fact, research shows that resistance training increases bone strength which decreases the risk of future sports related injuries (Alan Bishop, Director of Sports Performance, Men’s basketball, Uni of Houston)

Resistance training in children must be done under the expert guidance of a trained professional though with an emphasis on technique.

 

Weight bearing exercise in osteoporosis treatment

The addition of weight- bearing exercise (45- 60 minutes 2/ week for 6 months) to medical treatment of osteoporosis increases bone mineral density more than non weight- bearing exercise and significantly improved the quality of life of patients with osteoporosis.
Achilles tendon pain
Often the curse of the runner, especially this time of year as runners increase their distances in training for the Spring Marathons.

The issue is often:

  • Training errors- increasing training distance/ frequency too quickly
  • Weakness in the calf muscles
  • A combination of both

Research suggests that eccentric calf training is more effective than natural history (‘wait and see’/ rest) or traditional physiotherapy (massage, ultrasound, stretching) in improving pain and function.
This programme should always be supervised by a trained physiotherapist

 

More Information:
Chartered Physiotherapy
lisaPaediatric Physiotherapy

I hope that helps shed some light on lower back pain.
Lisa
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Blog post by Lisa
Senior Physiotherapist
Emma James Physio

The importance of rest and recovery when training

This should be the easy part of our training but it tends to be the most neglected part. Rest is just as important as the actual training itself.

In order to see an improvement in performance, our body needs to be exposed to stresses, the body then needs time to adapt to the stresses and this is the period of recovery. Rest and recovery are vital in the prevention of injuries.

7 Important guidelines to consider after training which will improve recovery:

stretching-rest-and-recovery

1. Cool Down and Stretch
After exercise it is important to cool down to bring your body temperature back down and also to stretch the muscles that you have worked.

2. Replace fluids
It is important to replace your fluids after training as you lose a lot of salts whist training.

3. Nutrition
It is important to make sure you eat properly after training because this will boost your recovery.

4. Rest
It is essential to put your feet up and rest!!

5. Massage or self-massage
I would recommend a regular massage when you are in training however another option is to use a foam roller or tiger tail and do it yourself.

6. Sleep
Sleep is essential for recovery. When we are sleeping our bodies produce a growth hormone which plays an important part in our tissue growth and muscle repair.

7. Listen to your body
Most importantly!!! If you are tired your body is telling you to rest, so do it.

kerry-gym-manager
More Information:
Personal Training
Massage
Sports Massage
Nutrition
Happy Training & Resting Buddies!
Kerry
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Blog Post by Kerry
Group Gym Manager & Personal Trainer

The benefits of exercise to reduce stress

 

Stress Management and Exercise

We all have those days where we feel stressed.  It can be from various different sources, but one thing is for certain exercise is a great way to help deal with that stress! It can be hard to always find time but making exercise part of your lifestyle/routine makes it easier to incorporate it and then becomes less of a chore.

Exercise is a great method of stress management as it realises endorphins in our body which are ‘happy hormones’ and it can also distract our mind from what ever is stressing us out.

All forms of exercise can help with relieving stress from yoga to running, both very different but can have the same desired effect. Not only is it good for the realise of endorphins but exercise is also great for your overall health and wellbeing.

At Emma James Physio we provide a variety of different classes which could help and motivate you to exercise more. Pilates, spin, circuits and 1-2-1 Personal Training are just a few examples of what we have on offer. Classes are a great way to push yourself as you can bring a friend or make friends, having someone next to you can really help motivate.

  • Pilates is great overall toning and core strength class which can help contribute to other physical activities or everyday posture and mobility.
  • Spin will really get your heart rate up and get a sweat on, a great way to forget what’s on your mind and burn lots of calories.
  • Circuits includes a mixture of toning and cardio exercises giving you a full body work out.
  • 1-2-1 Personal Training is specialised to the individual to help them reach their overall goal including strength & conditioning and cardio moves.

Regular exercise can increase self-confidence, it can relax you, and it can lower the symptoms associated with mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.

The most important thing is to find something you enjoy doing as you are more likely to stick to it and fit it into your busy day to day schedule.
Stress Awareness Month ( 1st-30th April 2019)

pippaPippa
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Blog Post by Pippa
FCO Gym Manager & Personal Trainer
Emma James Physio

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