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Emma James Physio Blog

Chartered Physiotherapy and Clinical Pilates

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emmajamesphysio

Emma James Physiotherapy are a leading health and wellness solutions provider for individuals and within the Corporate space. Emma James offers traditional and innovative services and solutions to help provide 1st class holistic support. We have clinics in Hemel Hempstead, Tring, White Friars and Westminster London, East Kilbridge and also cover areas such as Amersham, Chesham, Berkhamsted, Bovingdon and surrounding areas.Physiotherapy was founded in 2004 with its head office in Hemel Old Town, Hemel Hempstead, Hertfordshire and associated clinics in many of London’s leading corporate companies. Whatever your worry don't be afraid to ask, as our Team of experts are on hand to help in any way they can. We have a whole host of trained specialists available to help.

Virtual Classes

When lockdown happened, it was a huge shock and massive adjustment for everyone. Being forced to work from home, limited access to going outside, no going to the gym, pub, restaurants, shops etc. How would we cope physically and mentally? Although it has been a large adjustment it has also proven to be a time when we have to think outside the box and find a solution to normalise our new life style.

I am the gym manager at the FCO KCS and Hanslope gym. I carry out classes and the of running of both gyms along with providing ergonomic support to KCS employees. I myself like doing a lot of exercise outside, but often use the gym as I can mix up my training with lifting weights. There is also a social aspect of going to the gym. Having that taken away was a big blow for me and many others.

 

I and the rest of the Emma James Physio team had to come up with a solution. What could we do? Firstly how to continue providing a service to our gym members. Secondly make sure we did not lose all our gym members as we knew this would be financially and mentally a very difficult time.

Welcome Zoom, this has become the new norm and the new way of keeping contact with friends, families and colleagues. EJP has transferred our gym services from physically being at the gym to providing online classes via Zoom. We provide daily classes from Monday to Saturday, morning, lunch time and evening and also have a variety of different classes available. From a selection of different Personal Trainers, we offer Pilates, yoga, Tabata, HIIT, FBW, LBT and LIIT classes. There is something for everyone and all are welcome, no matter your ability.

With the weather also being so good, I along with many others have been able to take classes or join in on classes outside. The picture to the left is my normal set up with my laptop, tripod camera, mat and my only physical spectator.

The beauty of virtual classes is that anyone can join in and you really don’t need much equipment. All that is required is a mat, water bottle, trainers (unless you are doing Pilates or Yoga) and suitable clothing. Mats can be bought very cheaply online, EJP are happy to give any recommendations if required.

We are offering a couple of options for joining in on classes:

Option 1 – £5 per class – if you just wanted to do a 1 off

Option 2 – £25 per month – you can do unlimited number of classes and also get access to our Facebook page which has pre-recorded classes, info on ergonomics and all things health and wellbeing including recipes.

So why exercise?

Whatever your age, there’s strong scientific evidence that being physically active can help you lead a healthier and happier life.

People who exercise regularly have a lower risk of developing many long-term (chronic) conditions, such as heart disease, type 2 diabetes, stroke, and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stressdepressiondementia and Alzheimer’s disease.

The benefits of body weight exercise: Bodyweight training can go hand-in-hand with building strength and flexibility. Completing bodyweight exercises through a full range of motion ensures your joints are moving freely. Plus, it can lead to improved posture and might reduce the chance of exercise-related injury. It is also inexpensive as no equipment is required and you can also do a class anywhere.

 

Please note that the FCO and Hanlsope gym are still closed and will be until the Government gives the go ahead to re-open.

We are still offering 1-2-1 PT’s and Pilates sessions on line via zoom. Our Hemel Hempsted clinic is now open for face to face appointments but we have strict regulations and guidelines. We are still offering Zoom consultations to for those who are isolating.

If anyone is interested in joining in our virtual classes please get in contact with the reception team:

recepetion@ejphysio.co.ukVirtual classes – BLOG

Is poor posture contributing to your back pain?

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Back pain is very common and in most cases, it isn’t serious. It usually improves within a few weeks or months, but there are some things you can do to help reduce the risk. 

Causes of back pain

Identifying the cause of back pain is not always possible, this type of pain is often referred to as ‘non-specific’ back pain. Occasionally pain can arise following an injury, resulting in sprains or strains but more typically the onset is insidious. Back pain can also arise from structures in the spine such as the discs and/or the nerves, both of which can cause additional symptoms such as referred pain and pins and needles or numbness. These types of pain are treated differently from non-specific back pain and often require advice from a physiotherapist. Please contact us at reception@ejphysio.co.uk or www.ejphysio.co.uk for advice if you are suffering from these types of symptoms.

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Preventing back pain

It is difficult to prevent any pain but the following tips can help reduce the risk:

  • Stay active – regular exercise can help keep your back strong, go to www.ejphysio.co.uk to see a full list of our exercise class timetable including pilates which can help build strength, or alternatively, book a remote appointment for an assessment and let us guide you to a tailored exercise programme for your back pain. 
  • Consider your posture when sitting and try to avoid sitting for long periods. 
  • Take care when lifting.
  • As well as exercising regularly, try to maintain a healthy diet, being overweight can increase the risk of back pain. 

How to improve your posture

Many of us spend long periods sitting in front of computers either for work or leisure. It is important to remember that careful consideration of your posture can reduce the risk of back pain.

Where possible, try to support your back by adjusting your chair. Changing the height, back rest and tilt can help support your spine. A footrest may also be of benefit to ensure the correct knee and hip position. When adjusting your chair height, also consider the position of the keyboard with your wrist/forearm and elbow. Crossing your legs in sitting can also contribute to discomfort so try not to. The position of the screen is also important in relation to your eye level, and try to avoid any glare on the screen. Try to position objects within easy reach to avoid over-straining and take regular breaks to avoid sitting in the same position for too long. 

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Get advice

If you have recently made the transition to working from home or just simply feel your work station could be better whether at home or in the office, then don’t hesitate to get in touch at reception@ejphysio.co.uk to book a remote appointment. Let us help you maximise efficiency with a workstation that suits your needs. If your back pain doesn’t start to improve within a few weeks or perhaps gets worse then contact us to arrange a remote appointment for physiotherapy assessment. 

Anxiety and lockdown, simple techniques to relax and remain calm

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What is anxiety?

Anxiety is typically described as a feeling of unease. It can be mild or severe and can cause a sense of worry or fear.  

Is it normal to feel anxious?

Yes! It is completely normal. Everyone will experience feelings of anxiety at some point in their life. It might present itself in a variety of situations such as sitting an exam, going for a job interview or having a medical test and/or awaiting results.  

Anxiety can, however, be difficult to control and as a result, it can affect our daily lives, where symptoms are more constant. The coronavirus pandemic is likely to be having a huge impact on all of our mental health and some of us will be experiencing more anxiety at this time. Anxiety can also be a symptom of some of the following conditions:

  • Post-traumatic stress disorder (PTSD)
  • Social anxiety disorder (social phobia)
  • Panic disorder
  • Phobias such as claustrophobia or agoraphobia 
  • Generalised anxiety disorder (GAD)

Generalised anxiety disorder

GAD is a long-term condition that typically causes anxiety about various situations as opposed to one specific situation. The exact cause is not known, however, several factors may be involved, overactivity in parts of the brain which control emotion and behaviour, an imbalance of the brain chemicals which control and regulate mood, genetic predisposition, history of stressful or traumatic experience, having a painful long-term health condition and/or a history of drug or alcohol misuse. There are however instances when there may be no apparent reason.  

Treatment 

You should seek advice from your GP if your anxiety is affecting your daily life. There are several treatments available, some of which include psychological therapy such as cognitive behavioural therapy (CBT). Medication can also help with the imbalance of the brain chemicals which regulate mood. However, as we move through these unprecedented times, more of us will be experiencing varying levels of anxiety, some of us will recognise the symptoms and for some of us, it will be a completely new symptom. It is important to remember that this is completely normal and there are somethings you can do to help yourself, 

  • Exercise regularly
  • Stop smoking
  • Reduce the amount of alcohol or caffeine you drink
  • Self-help courses (some available online)
  • Relaxation and meditation techniques

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Exercise

Regular exercise can help combat stress and relieve tension. Exercise encourages the body to release chemicals such as endorphins or ‘happy chemicals’ as they are often referred to which can help improve mood. Go to our website, www.ejphysio.co.uk to see a full list of exercises classes that you can try remotely at home via the online platform ‘Zoom.’  

Relaxation and meditation

Learning to relax is an invaluable tool. Even in a busy schedule or hectic lifestyle, carving out 5-10 minutes for yourself to practice relaxation techniques can make a significant difference to anxiety levels and well-being. You may wish to try relaxation or breathing techniques or why not try yoga or pilates, both of which are available on our exercise class timetable on our website, www.ejphysio.co.uk 

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Self-help courses

There are several online resources you can access including NHSinform, Mind and Anxiety UK. However, you may just need to make your concerns known and say them aloud to help you process your thoughts and feelings. Why not book a remote consultation with one of our therapists to help you formulate an individual plan? Contact us at reception@ejphysio.co.uk or go to our website for more information, www.ejphysio.co.uk

References

https://www.nhsinform.scot/illnesses-and-conditions/mental-health/anxiety#introduction

https://www.mind.org.uk/

https://www.anxietyuk.org.uk/

Aches and pains? Virtual assessments now available…

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What does a ‘virtual’ or ‘remote’ assessment look like?

As we all adapt and adjust to our new ‘normal’ in these unprecedented times, we at Emma James Physio continue to put the needs of our patients at the forefront of our practice by providing a service to enable you to continue on your patient journey whether you were already in treatment when lockdown commenced or if you have new pain or injury and you need advice. Perhaps you are now working from home for the foreseeable future and you’re starting to find your workstation set up isn’t at its best? Are you suffering from neck, back, or postural pain? We are STILL here to help!  

What is a virtual assessment?

Telehealth services and virtual assessment via online media platforms such as Facetime, Skype, and/or Zoom video calls are services that have been rolled out nationally to facilitate working from home where possible. However, despite the increased use of these types of services, they are not necessarily new. Musculoskeletal services across the board have successfully made use of telephone triage services for several years, including the NHS and multiple insurance providers. The advantage of a virtual assessment at this time is that your physiotherapist can still carry out subjective assessment (questions about you and your injury) and a number of objective tests via video call whereby the patient can replicate specific movement patterns, describing their symptoms as they do. Therapists can then use this information to aid diagnosis and give the patient a detailed home exercise programme to facilitate their rehabilitation. We can also provide video links of the exercises to help with technique and suggest suitable household items that can help add some resistance to your programme if required.   

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How do we ensure safety and effectiveness? 

The Chartered Society of Physiotherapy (CSP) ‘endorses a more rapid approach to implementation (of virtual assessment) to minimise risks of exposure to COVID-19 to patients, the public, and healthcare staff’. Remote consultations are covered by the CSP public liability indemnity (subject to policy terms and conditions). Focusing on the needs of the patients and using the normal subjective assessment line of questioning we can hypothesise a working diagnosis and further develop that with objective assessment via video call.

How can we ensure patients have access to the correct services?

Our comprehensive assessment always includes specific lines of questioning to establish whether physiotherapy is appropriate and/or whether onward referral is required, be that to the GP or onto other specialties such Orthopaedics.    

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Providing a high-quality service

We will always use a private, well-lit room and ask you to do the same. We will ask you to confirm your identity, name, and date of birth and take verbal consent on the day as well as maintain accurate notes and documentation as per the CSP standards. If you are continuing treatment, we will have your clinical record to hand to ensure continuity of care as per your treatment plan.  

What do you need to do?

It is very simple, contact us either through our website, www.ejphysio.co.uk or email our Reception on reception@ejphysio.co.uk and we will guide you through the rest. We will talk you through the process and can use whichever media platform you are comfortable with and have a trial run if required to ensure no issues.  In the event of any technical issues, we can call via telephone to try to iron out any problems. 

References

https://www.csp.org.uk/publications/covid-19-guide-rapid-implementation-remote-consultations

https://bjgplife.com/2020/03/18/video-consultations-guide-for-practice/

 

 

Identify Common Running Injuries to Stay on Track

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How a virtual assessment can help with common injuries associated with running. 

Are you using your daily lockdown exercise hour to keep up your running? Or have you been nominated by a friend to run 5km to raise money for NHS Charities and you don’t know where to start? Running injuries can affect anyone, whether experienced or novice and here at Emma James Physio we are here to help.  Here are some things to look out for and what you can expect from a virtual assessment.

Virtual Assessment                                           

Virtual assessment is a service that is being employed nationally to help continue the management of musculoskeletal conditions whether individuals were already in treatment when lockdown began or if they are experiencing any new pain or injuries during this time. We can also help to facilitate the smooth transition for those individuals who have recently started working from home and need to set up a home office.  

These virtual assessments are carried out via various media platforms, including Zoom or FaceTime video calling. As with any physiotherapy assessment (virtual or in-person) we start with a subjective examination where your physiotherapist will ask you a series of questions about yourself and your pain, helping us to hypothesise a probable diagnosis. Objective examination typically follows to confirm such diagnosis where possible and we can still carry out several objective tests with an individual via video call by asking the patient to replicate movement patterns and describe their pain.  Early assessment can facilitate a speedy recovery and minimise disruption to training, even when carried out virtually, so don’t hesitate to contact us to book an appointment. Don’t suffer in silence, we are still here to help. 

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Common Running Injuries         

The most common running injuries include:

  • Knee pain.
  • Achilles pain.
  • Muscle injury.
  • Shin pain.

Knee Pain  

One of the most common conditions we see in runners attending physiotherapy is knee pain.  Commonly called ‘runner’s knee,’ patients describe pain at the front of the knee, around the knee or perhaps behind the knee cap itself. It may be dull, achy, sharp or severe. Icing the knee can be helpful as well as stretching and strengthening. It is best to stop running and seek advice from your physiotherapist to get the right diagnosis and recommendations for exercise. A virtual assessment can help to minimise disruption to your training regime during lockdown.  

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Achilles Pain

The Achilles tendon is a thick cord-like structure that attaches the muscle to the bone at the back of the ankle. It typically comes under a lot of stress when running regularly over time, therefore pain and sometimes swelling may be noted at the back of the ankle. Again, it may be minimal or severe and is often worse first thing in the morning. Trying to maintain good mobility in the calf muscles by stretching or foam rolling is helpful as well as icing.  If pain persists or worsens seek advice. We will be able to advise you on your training schedule and the appropriate rehabilitative exercises to do at home, all of which can be achieved via a virtual assessment and when we are able, we can offer gait analysis to ensure you are wearing the correct footwear or perhaps provide an orthotic if required.

Muscle Injury  

The most common muscle strains caused by running are in the hamstring muscles (which run down the back of the thigh) or calf muscles (in the lower leg). Strains often affect new runners whose muscles aren’t used to running. Improving and maintaining flexibility can help prevent muscle injury as well as including strength training in your program. Preparing and recovering well before and after exercise is key, including warming up, cooling down, staying hydrated and eating a well-balanced diet. Your physiotherapist can help advise you on all of these aspects via virtual assessment.  

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Shin Pain

Shin pain can be extremely painful and usually occurs during or after exercise. It is generally an overuse injury caused by small tears in the lower leg muscles and is often called ‘shin splints.’ Some risk factors include, worn-out shoes, lack of cushioning or support in footwear, foot position/biomechanics, and/or impact from running on hard surfaces. If you are unsure or your symptoms worsen, contact us to book a virtual assessment, we are here to help.    

Go to our website www.ejphysio.co.uk for more information on the range of services available.

References 

www.nhs.co.uk/live-well/exercise/knee-pain-and-other-running-injuries/

Fibromyalgia, managing the pain

Fibromyalgia International Awareness Day 2020

Chronic pain is more common than most people realise. It affects between 20 – 50% of people in the UK although most are able to carry on with daily activities.

Fibromyalgia is a rheumatic syndrome characterised by chronic widespread pain, often associated with fatigue, unrefreshed sleep and cognitive problems.

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Effective management of fibromyalgia requires a multi factorial and proactive approach to help settle pain down and allow the patient to take responsibility for self-care. There are several physiotherapy modalities which can be utilised to assist this.

Activity and exercise is helpful for chronic pain conditions but the exact type is not so important. What is important is that the exercise you do is something you enjoy, and that you are able to do regularly. If you are not sure where to start, a Physiotherapist can assess you and create an appropriate exercise programme for you to follow. It is important to get the intensity of exercise correct to avoid flaring up pain symptoms.

Flare-ups in pain are normal in conditions like Fibromyalgia. The usual symptoms you experience may change from day to day and there will be times when they increase. It is helpful to plan for these periods of flare-up so that you can manage through them and keep doing the things that are important to you. This maybe where some additional physiotherapy input maybe helpful to reduce pain (soft tissue massage, advice on exercises, acupuncture, floatation therapy) to get you back on track with your regular exercise regimes.

A 57 year old patient with Fibromyalgia says “I would encourage anyone who doesn’t do much activity to choose something they enjoy, to start slow and build up. Sometimes you feel tired and it’s the last thing you want do but the important thing is to stick with it, and you do see the benefits over time.”

At Emma James Physiotherapy we have expert Physiotherapists who are able to assess and treat Fibromyalgia and other chronic pain conditions, and help patients effectively manage their symptoms.

lisa

Lisa
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Blog post by Lisa
Senior Physiotherapist
MSc MACP MHCPC MCSP 

Emma James Physio

Burned out: Baby blues or PND? Help is at hand…

Clinical Psychologist Dr Shireen Saluja shares her expertise on the taboo topic that many mothers experience.

Dr Shireen Saluja

 

What are the most common issues that mothers face post-pregnancy?

The most common problems are body issues, lack of sleep, feelings of failure, feeling disconnected from your child, sexual interest, and relationship issues.

Postnatal depression can look different for every mother.

What are the symptoms of postnatal depression?

Postnatal depression can look different for every mother. However, below is the NHS guidelines for the things to look out for. If you feel you have some of these symptoms, but not all, it’s okay to still talk to your GP and seek help.

  • A persistent feeling of sadness and low mood 
  • Loss of interest in the world around you and no longer enjoying things that used to give you pleasure 
  • Lack of energy and feeling tired all the time 
  • Trouble sleeping at night and feeling sleepy during the day 
  • Feeling that you’re unable to look after your baby 
  • Problems concentrating and making decisions 
  • Loss of appetite or an increased appetite (comfort eating) 
  • Feeling agitated, irritable or apathetic (you “can’t be bothered”) 
  • Feelings of guilt, hopelessness and self-blame 
  • Difficulty bonding with your baby with a feeling of indifference and no sense of enjoyment in their company 
  • Frightening thoughts – for example, about hurting your baby; these can be scary, but they’re very rarely acted upon 
  • Thinking about suicide and self-harm

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How do you know if you are suffering from postnatal depression and not just the ‘baby blues’? 

This can be a difficult one, but an important question. Often after having a baby we are tired and overwhelmed. We do not have the ability to concentrate on tasks and can feel low in mood. However, if you’re suffering from PND you may have depressive thoughts and symptoms that usually last longer than two weeks. You may find it difficult to motivate yourself or connect to your baby. You may even feel like you’re worthless and hopeless. It is best to talk to your GP for onward referral for support.

The first few weeks of being a mother is full of sad, happy, difficult and sleepy moments, but low self-worth and hopelessness usually will not be present. Also, if these feelings are carrying on for more than 2-3 weeks there may be a good chance you’re suffering from PND rather than baby blues.

What online resources are available for mums with postnatal depression?

I would recommend speaking to your GP first. Discussing your thoughts, feelings, and concerns is helpful. You can also turn to support groups online (links below). Don’t suffer in silence.

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What coping strategies would you recommend for new mums dealing with postnatal depression?

Take time for yourself. Maybe go get your nails done, get some sleep, take a long shower. If possible, have someone look after the baby for a few hours. 

Get a carry out for dinner and leave the cleaning for later. Give yourself space to be compassionate towards yourself. A compassionate mum is a healthy mum. 

How can people support a loved one who is suffering from postnatal depression?

Cook them a meal, babysit so they can get some sleep, discuss mental health, and getting support. Go with them to the doctor. 

Please do not say you know how they feel and it’s difficult for all new mums. Their experience is unique. Give them space to adjust to their new life. Aside from the hormone changes, it’s a new lifestyle. 

Finally, just listen and let them vent. Do not try to find answers for them. Us mums just need to be heard and sometimes have a wobble. LISTEN!

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How important is physical activity?

Physical activity is important, but not always possible with a newborn. I would advise making it a fun thing to do with your child. Maybe go for a walk, even if it’s cold, and wrap up warmly.

Getting air really makes a difference. When you are allowed to work out again maybe after six weeks or so post-birth go for walks alone if you can. Join a gym or do some physical activity at home. This increases endorphins, which helps manage mood. 

Is it common for women to feel heightened anxiety after giving birth?

YES!!! I remember giving birth and feeling anxious I was getting it all wrong. I felt this in both my pregnancies and post. I felt so much guilt and fear. This is completely normal and no one ever talks about this. Everyone gets anxious to some level, but working on your anxiety and recognising it is key. There is NOTHING wrong in saying I am anxious and scared. 

Do you have any tips to tackle anxiety?

Take many breaks in the day for yourself. Do some yoga or meditation if you can. There is a wonderful app I use with my patients called CALM. Another great tool is journaling. Being able to get everything in your head on paper helps process anxious thoughts better. 

Do NOT compare yourself to other mums.

How would you suggest mothers combat stress?

Take breaks. If your child is napping, try to rest. If you feel overwhelmed, talk to someone. Go for walks, eat yummy food, get a post-pregnancy massage, binge watch silly TV, meet people for coffee, have a cry, go to bed early, and finally, speak to a medical professional if everything gets too much. 

What is the most common mistake you see mums making?

Doing too much at the cost of their own health. Give yourself a break. 

Do NOT compare yourself to other mums. Everyone is on their own motherhood journey. You will know what is right for you and your child. Find your place and do NOT believe everything you see on social media. 

What is your number one piece of advice for new mothers?

Let other people help you.

You do NOT need to do everything yourself. 

Finally, enjoy your journey. No one is born a mother, we become mothers. Each day, month, and year you will see yourself become more confident. Good luck and congratulations. 

Below are some online support groups that may help:

PANDAS

TOMMYS 

APNI 

NCT 

Dr Shireen Saluja, Chartered Clinical Psychologist
Buckinghamshire Psychology.

T: 02077179022 or info@buckinghamshirepsychology.co.uk

*£10 off the first session when you mention Emma James.

Radio presenter Rachel Horne on her journey to dry running with the help of physio Emma James.

Rachel Horne, newsreader and Chris Evan’s co-presenter on Virgin Radio UK. 

“My friend Jools recommended I visit Emma James Physio, a specialist pelvic floor physiotherapist at her clinic at Champneys, Tring after I announced I was going to do The London Marathon. (Rachel was cajoled live on the Virgin Radio breakfast show by Vassos, Chris and the team back in November 2019!).

I’d never attempted a long run without desperately needing the loo.

“As soon as I’d said yes to the marathon, I panicked that my weak pelvic floor wasn’t up to it and was going to stop me from running the 26 miles. I’d done the odd bit of cross country before at school and outdoor fitness boot camps but never attempted such a distance or gone for a long run without desperately needing the loo!

rachel

“In fact, I used to dread it in summer when I did the Boot Camps and would always wear an incontinence pad, tie my hoodie around my waist and take a towel to sit on in the car on the way home in case the inevitable happened.

“I had three children in just over three years; carrying them put extra pressure on my pelvic floor and then I had complicated births giving me second and third-degree tears which weakened my pelvic floor further and the reason I leak when I run. 

“I hadn’t got round to doing anything about it mainly because as one of many 30 and 40-something women who are always busy looking after other people, fixing ourselves goes right down the list of priorities.

It’s almost a badge of honour for women to say they leak.

“I think I’d also just fallen into the trap of just accepting bladder leakage was normal. It’s almost a badge of honour for women to say they leak whether that’s when they run, get on a trampoline with the kids, or sneeze. Everyone laughs about it. You see it on TV adverts where women laugh about having the condition and it’s so normalised that women think they should say nothing and just use an incontinence pad whenever we leave the house.

Emma is a force for good.

“Emma is a force for good. My first visit to her was almost like a therapy session. She took the time to ask me about myself and encouraged me to tell her my story, giving me a safe space to open up. When she said she could fix my bladder leakage I felt like a weight had been lifted off my shoulders. She was wonderful.

“She helped me to realise it’s NOT OK to leak and made me see that unless I took steps to strengthen my pelvic floor, my leakage would just get worse, particularly as I approached the perimenopause and menopause.

“Because of the challenge I was facing, training for the marathon in a little over five months, Emma suggested a multi-pronged attack although I was relieved to hear I didn’t need to have an internal exam, which I know puts many women off sorting out their bladder problems, as I don’t have a prolapse.

“Through Emma’s clinic, I’ve used a combination of pelvic floor strengthening exercises, tried pelvic floor trainer Pelviva, had sessions on the PelviPower chair, and used Secret Whispers and my bladder leakage has dramatically reduced.

Leaking has definitely improved my general wellbeing.

“After just six weeks of support, I was dry after the first mile which was never the case before as I always leaked just after I started to run. Recently, I managed 5km (3.5 miles) over hilly terrain and was completely dry at the end of the run which felt like such a massive, massive achievement. Leaking less has definitely improved my general wellbeing too as I feel more like myself again. I now no longer need to wear a pad EVERY SINGLE DAY and only keep one on for exercise in the unlikely case I might leak. 

I no longer need to wear a pad every day.

“Now due to the Coronavirus, The London Marathon is rightly postponed but I do hope to run it later in the year. Once I’ve done that, I don’t think I’ll ever do another marathon ever again! However, I’m planning to continue running between 5 and 10km on a regular basis to get that time to think, feel energised, enjoy the fresh air, and release those endorphins and will be able to do so without always leaking which is just amazing!”

rachelhair

 

 

Featured post

Endometriosis

Endometriosis Awareness Month

What is Endometriosis?

Endometriosis is a condition where endometrial tissue (tissue similar to the lining of the womb) starts to grow in other places, such as the ovaries and fallopian tubes. It is one of the most common gynaecological diseases needing treatment (NG73 September 2017). It can affect women at any age however it is mainly a disease of the reproductive years. Whilst the exact cause is not known, it is associated with menstruation and hormonal changes.

What are the symptoms?

enometriosis-diagramThe main symptoms include pelvic pain, painful periods, pain during or after sex, pain with passing urine or bowel movements during your period, feeling sick, constipation, diarrhoea, blood in your urine during your period and infertility.

As a result, endometriosis can have a significant impact on quality of life and in some cases lead to feelings of low mood or depression.

How can it be treated?

Treatments include painkillers, hormone medicines and contraceptives, surgery to cut away patches of endometriosis tissue or in some cases hysterectomy. The current NICE guidelines (NG73 September 2017) note in their recommendations that there should also be access to a multidisciplinary pain management service with expertise in pelvic pain as well as other things.

Physiotherapists can play a role in the management of pelvic pain by helping to strengthen the pelvic floor, which can improve sexual function as well as prevent unwanted leakage or continence issues.

HerPelvipower_magnetic_field_training_EJPhysioe at Emma James Physio we can provide expertise and insight into the management of pelvic pain. Emma herself has a special interest in Women’s Health and has been working hard to develop a service that is accessible for all, in the diagnosis, management and treatment of pelvic pain.

We can provide assessment and treatment using the Pelvipower chair, or perhaps why not try some acupuncture for pain relief. Why not book in for an assessment and find out more about the range of tools we have available to help manage your symptoms?

floatation-therapy-at-ejphysioNot quite ready to tackle it yet?……………..no problem, book in for a session in our floatation tank and take some time out for you. Looking after yourself with some ‘me time’ can do the world of good for your state of mind. Our therapists are ready and waiting to help to when you are.

 

maryMary
🙂
Blog Post by Mary
Senior Physiotherapist MSc, BSc (Hons), MHCPC, MCSP
Emma James Physiotherapy

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