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Emma James Physio Blog

Chartered Physiotherapy and Clinical Pilates

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July 2019

My Physio work experience by Bethany

July 2019

As a student studying at A level, I am starting to look into what I want to do as a potential career path. From 15 years old I knew that my heart was set on a future in a care profession, more specifically into Physiotherapy.

The idea of treating a patient that is struggling in their everyday life and ensuring their recovery towards a better quality of life is such a rewarding thing to take on as a career. Due to a painful injury that was caused by overworking my shoulder, it had an impact on my training at the time as a swimmer. This led to having to take up various physiotherapy and chiropractic sessions.

The fascination for physiotherapy grew from that point onwards and the spark of interest ignited as soon as I walked into that room. As a result of this, I have completed wider reading around physiotherapy and the anatomy of the body which further encouraged me to look into this further as a degree at University. To ensure this interest was in fact something I wanted to do for the majority of my life, I was determined to find a place that could offer me some experience around this profession.

Emma James Physio clinic was an amazing experience in which the amount and the quality of the information received about the profession was amazing and definitely inspired me to work harder to ensure this becomes a career for me. It is a lovely, friendly and exceptional clinic. The staff were very professional and they went out of their way to make sure I felt welcome and comfortable.

If I was a trained physiotherapist now, I would be very grateful if I was able to work in a clinic like this one!

 

Blog Post by Bethany
Work Experience Student at Emma James Physio
July 2019

 

Mat Pilates improves strength, balance & flexibility in older adults

Some of this information is taken from an article in the most recent edition of Physiotherapy Frontline magazine.

In the UK, 11.8 million people are aged 65 or older, with numbers increasing each year. Maintaining physical fitness in this age group is of paramount importance for the prevention of falls and cardiovascular disease but also to ensure mental wellbeing.
Mat Pilates, offered at Emma James physiotherapy on a one to one basis or small group class, is a form of exercise that only requires a mat. It aims to strengthen the abdominal and core muscles, as well as many other muscles. It also focuses on increased flexibility and balance. Though, in theory, Pilates should be beneficial for older adults, there has been limited objective evidence.

What did this study do?

This systematic review (the highest quality research which can be conducted) included nine randomised controlled trials comparing mat Pilates with no exercise. Studies included 415 adults aged over 60 years with no recorded health concerns.

What did it find?

Mat Pilates gave a large improvement in all the following elements compared to no exercise:

  • Dynamic balance
  • Lower limb muscle strength
  • Lower body flexibility
  • Cardiorespiratory fitness

What does current guidance say on this issue?

Department of Health 2011 guidelines recommend adults aged 65 or more complete at least 150 minutes of moderate activity per week. They also recommend strength training on at least two days a week.

NICE 2008 guidelines on mental wellbeing in the over 65s recommends tailored physical activity programmes, delivered by physiotherapists, fitness instructors and the voluntary sector. This includes strength, resistance, toning and stretching exercises, dancing, walking and swimming.

What are the implications?

The evidence has some limitations, as is often the case with physiotherapy research design, but the conclusion was that Pilates is beneficial for for strength, balance and flexibility.

Mat Pilates Classes in Hemel Hempstead

At Emma James Physio we offer customised 1-1/ 1-2 sessions or small group classes run by highly qualified clinical pilates instructors who are also therapists.
See our Pilates Class Timetable and Pilates section for more information and how to book.

lisa

Lisa
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Blog post by Lisa
Senior Physiotherapist
MSc MACP MHCPC MCSP 

Emma James Physio

Source: de Souza ROB, de Faria Marcon, de Arruda ASF, et al. Effects of Mat Pilates on Physical Functional Performance of Older Adults: a Meta-analysis of Randomized Controlled Trials. Am J Phys Med Rehabil. 2017. [Epub ahead of print].

Growing Pains

Growing pains (Traction Apophysitis) can occur in children following a period of rapid growth and/ or increase in sporting activity. During periods of rapid skeletal growth (think teenagers suddenly almost growing overnight) the cartilage within long bones of the body is weaker and becomes more susceptible to injury.

Growing pains most commonly affect tendon attachments at these sites: the heel (Sever’s disease), below the knee cap (Osgood-Schlatter’s) and at the base of the knee cap (Sindig-Larsen-Johansson). Often these children participate in running and jumping sports (but not always).

Onset is usually gradual with pain over the areas mentioned above. Unfortunately, often growing pains mean the child ends up resting from their sport. However, rest alone often does not solve the issue with pain returning when the child attempts to return to activity.

Bone often grows quicker than the muscle has time to stretch and adapt causing increased tension at the tendon attachment which can cause pain to develop. We cannot control this!

paediactricsHowever, we can have some control over other contributing factors such as;

  • Training load- how frequently/ intense training is, is it varied and balanced with good emphasis on technique and rest?
  • Poor biomechanics
  • Poor capacity of muscles to deal with rapid skeletal growth

Obtaining an early diagnosis and appropriate management plan should reduce the impact on a child’s participation in sport. An individualised rehabilitation program should be devised with the help of your physiotherapist to address the factors outlined above. A physio will also advice on which activities to temporarily limit and which to continue with and future training strategies.

More Information:

lisa

Lisa
x

Blog post by Lisa
Senior Physiotherapist
MSc MACP MHCPC MCSP 

Emma James Physio

Benefits of working with a Personal Trainer

There are many reasons why having a Personal Trainer (PT) can benefit you, people of all ages and abilities. See better results by living a happier more active lifestyle.

A Personal Trainer will help build a unique training plan for each individual, which can easily be adapted and adjusted. Exercises can be regressed or progressed depending on the level of fitness, injury, results driven, time and if having an ‘off day’.

Top 5 Benefits

1. Faster and Better results

person-training-1Having a Personal Trainer will make sure you stick to your programme and push you to your limits during a workout session. Often when you work out solo you can become distracted and don’t push yourself as much. Time is always an excuse as not to work out but having a PT can adjust programs so they are just as affective no matter what the length of time you have available.
By pushing your boundaries, you will see faster results, this could be weight loss, toning up, cardio/fitness level or strength.

2. Fat loss and Muscle Gain
This is not everyone’s main goal but for 80% off people hitting the gym it is. Having a Personal Trainer, they know the right exercise each individual should be doing to achieve their goals. A mixture of weight training to gain muscles and become stronger and cardio to get fitter and leaner

3. Reduce chance of injury
A Personal Trainer will teach proper form and technique, which will prevent injury. Injuries can easily occur from not warming up properly or doing exercises incorrectly.

4. Establish a lifestyle habit and routine
A Personal Trainer can help motivate and encourage to create new habits. Once a routine is established it is easier to stick to, making it part of your lifestyle will make it easier to achieve results. Exercise and diet are all about consistency if you want to see those results.

5. They fit into your schedule
We all have busy lives and lots going on the beauty of a Personal Trainer is that they will adapt their time to fit in with you. So if you need an early morning or late evening workout a PT will be there.

person-training-outside6. Flexibility on Location
Many do not like working out in a gym as it can be crowded and over whelming. A Personal Trainer can change the location of any workout from either the gym, a home work out or even outside.

7. They can help with specific goals – an Event
As well helping set realistic goals a Personal Trainer can help set a training plan and train for specific event whether this be a run, triathlon, swim or a sporting event etc. With events you need to reach a certain level of fitness to be able to compete and stay injury free.

8. Mentor / Mental Health
Exercise realises endorphins which are ‘happy hormones’ they can help make you feel good physically and mentally. A Personal Trainer can help motivate you when you are suffering from mental health issues, they can help keep you on course to release the greatest number of endorphins. This in turn helps with a person’s overall wellbeing. A PT cares about how stressed you are, they will listen to you, they want to give you the best results which can be impacted on how you are feeling.

If this sounds interesting and you need that extra push why not call or email Emma James Physio to find out more….
reception@ejphysio.co.uk
01442 870686pippa

Pippa
x

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

 

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