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Chartered Physiotherapy and Clinical Pilates

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Emma James Physiotherapy is a friendly private practice offering Chartered and State Registered Physiotherapy, Clinical Pilates and related services in Hemel Hempstead, Berkhamsted, Tring, St Albans, London and surrounding areas. Emma James 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.

Sports Massage – Not just for Athletes!

Sports massage is regularly advertised as a treatment modality for only highly skilled athletic performers. The fact is, sports massage can be beneficial to ANYONE regardless of sporting ability or exercise participation.

What is Sports Massage?

Sports massage refers to a range of massage techniques that are applied in a rhythmic, deep and manipulative fashion. Yes, sports massage can be used to prepare athletes prior to an event or to reduce the effects of delayed onset of muscle soreness (DOMS) following an event. BUT sports massage can also be used on a weekly basis to maintain muscular health, reduce pain and muscular tension and improve flexibility and range of movement.

Is massage right for me?

office-workersIf you are an office worker and suffer from regular tension type headaches or pain in your neck, shoulders or back, then sports massage can benefit you just as much as an athlete. Sitting at an office desk for 8+ hours can place great strain on your muscles, similar to the strain experienced by an athlete when training for an hour. During such circumstances, a gradual build up in muscular tension occurs which includes an increase in the presence of scar tissue and active trigger points.

The science behind a massage…

Massage generates heat, allowing tissues to become more pliable. As a result, there is an increase in circulation, improving the exchange of fluids to tissues. Different massage techniques stretch muscles transversely as well as lengthways, which allows scar tissue, adhesions and fascia surrounding muscles to loosen or break down – this can both help in muscle repair as well as releasing muscle tension. Massage can also be beneficial as a natural remedy to pain by reducing nerve compression.

What are the benefits?

  • pain-free

    Reduced pain

  • Relieved muscular tension
  • Increased flexibility
  • Increased range of movement
  • Reduced stress
  • Improved posture
  • Reduced tension type headaches
  • Relaxation
  • Soothe mental anxieties and depression
  • Improve your sleep
  • Relieve headaches
  • Improve sporting performance

50% off!

We are offering 50% off Sports Massage and Initial Assessments throughout September & October 2019 at our Hemel Hempstead Clinic, so book today! Come along to our lovely Hemel Hemstead practice to see how we can help. Don’t forget… Sports Massage is not just for Athletes!

india-waylandBye for now 😉
India
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Blog Post by India
Sports Therapist at Emma James Physio

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Exercise & Mental Health

India-wMy names India and I am a new Sports Therapist working at Emma James Physiotherapy. Today I will be talking about exercise and mental health, but more specifically how outdoor water sports may be exactly what you need to try!

The benefits of canoeing, kayaking and white water rafting on mental health have long been a reason why many people take up the sport. The ability to get out on the water for a relaxing paddle, or run river rapids after a stressful day, provides many people with an escape from every day life. Exercising on or near water and greenery has been shown to reduce depression and anger, as well as improve confidence. Water sports can also introduce variety into your life, there’s so many places you can paddle and soak up that vitamin D!

india-representing-englandFor the past 6 years I have been representing Great Britain in white water rafting. As an athlete juggling A-Levels and a 4-year degree, training allowed me to de-stress from a busy day of dissertation writing and clear my mind. There is nothing better than a sweaty lactic run on your lunch break to get the endorphins flowing before returning to the desk!

Can exercise help to relieve symptoms of depression and anxiety?

Recent studies have shown that exercise can treat mild to moderate depression as effectively as antidepressant medication. As one example, a recent study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%.

Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins.

‘Teamwork makes the dream work’

I am a strong believer that exercising in groups can increase commitment to a fitness routine, enhance consistency, duration and motivate individuals to achieve their goals. As well as offering classes at our Hemel Hempstead Clinic, at the FCO, DFID and Hanslope Park we offer lunch time fitness classes, pushing you to your limits before heading back to work, so why don’t you come along and give it a try! You can form new social groups with people who have similar interests. Building new social groups is never a negative! More people to talk to, interact with and learn from whilst keeping fit at the same time… bonus!

‘You can achieve anything you set your mind to’

india-waylandI hope you liked my first post, Ill be writing again soon 🙂

India
x

Blog Post by India
Sports Therapist at Emma James Physio

I hope the Hokey Cokey isn’t what it’s all about

Such an interesting post and so happy we were able to help you with your recovery journey!

Words and Rhyme

I hate running, always have and no doubt always will. But, isn’t it funny how the moment you can’t do something anymore you really want to.

I have always been a reluctant runner but at the same time I like the efficiency. It’s easy to slot in, it offers a great sense of achievement plus the added me time and fresh air after sitting at a desk most of the week.

Suddenly I started realising that I couldn’t really run without dosing myself up with ibuprofen “just in case” or I’d run slightly longer distances nervously in fear of what further damage I might be doing to myself. Throw in that for other body malfunctioning reasons spinning had been parked, Hiit classes shelved, swimming was a no go. Even Sunday afternoon kids party Hokey Cokey had become challenging and Heads, Shoulders, Knees and Toes – not a chance! More like…

View original post 2,114 more words

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
x

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

 

Work related stress & how to manage it

Up to half a million people in the UK experience work-related stress every year, which often results in illness (Health and Safety Executive 2011).

The signs of stress can vary from one individual to the next (NHS Choices 2011). They may manifest physically as an illness, tiredness or lethargy or as symptoms such as sore, tight muscles or erratic sleep patterns. Mental stress can result in depression, mood swings, anger, frustration, confusion, paranoid behaviour, jealousy or withdrawal.
Treatments include medication such as anti-anxiety drugs, cognitive behavioural therapy, relaxation techniques (NHS Choices 2011), acupuncture and floatation therapy.

How acupuncture can help

Stress is a common complaint cited by acupuncture and these individuals present with a variety of symptoms. Can acupuncture help with stress and anxiety? Let’s look at the research…..

One small randomised controlled trial (RCT) suggested that acupuncture might be successful in treating the symptoms of chronic stress (Huang 2011). Another study which looked at healthy individuals subjected to stress testing found acupuncture at an acupuncture point used for stress was more effective than a ‘control’ point (Fassoulaki 2003). A study by Pavao (2011) found acupuncture might be effective in attenuating psychological distress, as well as increasing cellular immunity. acupunctureIn a small pilot study, the use of one particular acupuncture point led to marked reductions in stress (Chan 2002).

Acupuncture is proposed to have many effects, including stimulating the nervous system and causing the release of neurochemical messenger molecules. The resulting biochemical changes influence the body’s homeostatic (state of equilibrium) mechanisms, thus promoting physical and emotional well-being.

Floatation Therapy

In addition to acupuncture, another alternative treatment for stress and anxiety is floatation therapy. During a floatation session you effortlessly float in an Epsom-salt solution. The solution is heated and maintained at skin temperature (37°C) and the environment in the tank is controlled so that the air is also skin temperature.

floatation-therapy
This creates an environment similar to that of the Dead Sea (but nearer to home!) which lets you float effortlessly on the surface of the solution, enjoying a feeling of total  freedom & complete weightlessness!

Preliminary research has shown that floatation therapy may lower stress, anxiety and even depression by reducing how much sensory input the brain and nervous system receive (Feinstein, 2018).

At Emma James we have our own Floatation Tank. Please just call us if you would like any more information on how this, or acupuncture, could help you.

lisa

Lisa
x

Blog post by Lisa
Senior Physiotherapist
MSc MACP MHCPC MCSP 

Emma James Physio

Rheumatoid Arthritis Awareness Week

nras-logoRheumatoid Arthritis (RA) Awareness Week 2019 takes place between June 17th and 23, and is an annual event to raise awareness of the condition. The event is run by the National Rheumatoid Arthritis Society (NRAS).

Physiotherapists are members of the multi-disciplinary team involved in the treatment and management of people with rheumatoid arthritis to help an individual achieve their short and long-term needs.

They work closely with multi-disciplinary team colleagues, such as occupational therapists, podiatrists and orthotists, and will refer you to them when necessary.

When will you see a physiotherapist?

Physiotherapists have a key role throughout the course of the disease. The extent of their involvement will vary throughout that time, dependent upon the individual’s needs.

What physiotherapy can offer an individual with Rheumatoid Arthritis:

After diagnosis they will offer education and advice, which is likely to include information regarding how to recognise and manage a flare, when to rest and when to exercise, and advice on how to modify activities to reduce pain and maintain/ improve function. People with rheumatoid arthritis often find that their joints become stiff and muscles become weak and therefore carrying out normal daily activities, such as getting up and down the stairs or in and out of a chair, can become hard. Physiotherapists can help by teaching mobility and strengthening exercises to increase movement and strength allowing better function.

Why exercise is important

exercise

Exercise is important as part of a healthy lifestyle to maintain fitness, control weight, maintain joint range of movement, improve muscle strength and endurance and improve mental wellbeing maintaining joint range of movement, strengthening muscle and increasing endurance.

A Physiotherapist is a specialist in advising on exercise. It is important to find a safe way of exercising that the individual enjoys and will be able to continue in the future.

Further reading:

anyoneanyage

 

lisa

Lisa
x

Blog post by Lisa
Senior Physiotherapist
MSc MACP MHCPC MCSP 

Emma James Physio

 

 

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