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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
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Blog Post by Pippa
FCO Gym Manager & Personal Trainer
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
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Blog post by Lisa
Senior Physiotherapist
MSc MACP MHCPC MCSP 

Emma James Physio

 

 

“I’ve got that Plantar Fa…something”

At some point, we’ve all experienced some kind of pain in the foot, or know of someone who is currently experiencing/complaining about persistent foot pain. Perhaps it was around the time we decided to get back to the gym for six weeks. Perhaps it was after a major hike up in the Lake District. Perhaps it is just the nature of our job has a bartender. Quite often, we then get told – or even self diagnose – that it’s something called Plantar fasciitis. But what exactly is Plantar fasciitis?

The Plantar Fascia is a thick, strong band of connective tissue in the base of the foot, roughly spanning from the heel to just before our toes. Because of its structure, it acts as a shock absorber, provides structural supports for our arches; and mechanically acts as a spring when we walk and run. Plantar Fasci-itis is the name of the condition when this structure is irritated and inflammed, thus causing the persistent, and often flagrant pain.

What causes plantar fasciitis?

Plantar fasciitis often occurs with a combination of physical, environmental, and social/work factors all impacting on the structure of the foot. Some of these are listed below:

  • Altered/poor gait (walking) biomechanics
  • Weakness in hip, knee, and/or foot muscles
  • Repetitive strain on the soft tissue
  • Recent change in physical workload (Predominantly overloading)
  • Poor/uncomfortable footwear

Treatment and Management

shutterstock_57382018The initial goal in managing plantar fasciitis is to reduce pain and inflammation. Your physiotherapist would be able to provide some manual treatment to help begin the recovery process. But it is also important to then assess and examine all these factors mentioned above in order to get to the root of the issue, and being able to prescribe the most appropriate management plan. This may include some stretching/strengthening exercises, modifications to your activities/daily schedule, and in some cases recommending extra assistance, such as an orthotic.

gait-scanAll our physiotherapists at Emma James are trained to assess any biomechanical issues, whilst the clinic is also equipped with purpose-specific pressure pads to perform a detailed gait analysis.

If this is something that you needed help with to get back to your work, your training, or even just to be pain-free, come and see our team of experts at Emma James Physio and we would love to help you!

kelvinKelvin

Kelvin Leung, Sports Physiotherapist
Emma James Physio

Looking after your mental health

MENTAL HEALTH AWARENESS WEEK 13- 19TH MAY 2019

Mental health in numbers….

1 in 6 adults will have experienced a common mental health disorder in the last week.
Severe mental health illnesss affects about half a million adults in England and these individuals will have a life expectancy of up to 20 years shorter than the general population. (Public Health England).

improving mental health with exercise

Pain can limit a person’s ability to exercise. The loss of exercise as part of a person’s mental wellbeing can be devastating- benefits of exercise include stress relief, positive affect on body image, improved mood, improved sleep and increased confidence.

Come and see our team of experts at Emma James Physio to help diagnose, treat and manage your pain, to get you back to exercising for your mental and physical wellbeing.

lisa

Lisa
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Blog post by Lisa
Senior Physiotherapist
Emma James Physio

 

Falling off a horse – my road to recovery (Part 2)

In my last post I spoke about my Injuries but today I want to share with you my road to recovery.

I tried many techniques to help speed up my healing process and strengthen my body for example:

The Bowen technique

  • Bowen is a holistic remedial body technique that works on the soft connective tissue (fascia) of the body. Bowen therapy can be used to treat musculoskeletal or related neurological problems including acute sports injuries and chronic or organic conditions. Bowen therapy is performed on the superficial and deep fascia.
  • Bowen Therapy may offer relief from pain, long-term injuries and illnesses, improved health and flexibility, improved sporting performance, relaxation, and emotional and mental well-being

Magnet therapy

magnet-therapy

  • Magnets have been used in alternative medicine for conditions ranging from systemic illnesses to joint pain. Some have proposed using magnets to help heal bone fractures. The idea is that magnets might improve circulation and increase blood flow, and thus the delivery of nutrients, to the fractured bone.
  • General rule to follow is black side of magnet on injury and red on the kidney

 

Floatation Therapy at Emma James Physio


The floatation tank is like a giant Epsom bath, heated to body temperature. It creates an environment similar to the Dead Sea. The are many benefits to a float, here are just a few:

  • Improve heart and circulatory health
  • Stimulate Lymphatic Draining – easing muscle pain
  • Lower blood pressure
  • Relieve stress

 

Physiotherapy

  • Relieving and manipulating the muscles in my back.
  • Stretching exercise specifically for my lower back/lumbar region and my quads and hamstrings which have become very tight due to the tension in my back.

 

Strength and Conditioning

  • Pilates work – building up the muscles in my back and core
  • Lots of body weight exercises and using resistance bands.


It has now been 4 months since my injury and pretty much back to full health. I still focus heavily on building up more core by doing Pilates work and I also stretch loads as I still get stiff down the right side of body and through my lower back. On the positive side I have learnt so much about my body and what I am capable of, I have also learnt my limitations and sometimes it’s ok not to push yourself to 100% max!

pippaThe human body is amazing.

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

 

>>> Useful Info:

Falling off a horse – from injury to recovery (part 1)

In October 2018 I was involved in a horse related accident, I was un-taking the horse, the horse pulled back and I got my right hand stuck in the reins and was dragged across the yard. Fortunately, with the force of me falling, my hand came free, but I got trampled on in the process, resulting with me being left in a heap on the floor in pain and winded.

Thankfully being at neighbours they were around to rescue me walk me slowly back to the house give me paracetamol and ibuprofen and to feed me. I was very insistent I wanted to go home and have a shower.

horse-injury2a

My dad came and collected me and took me home, at this point I was in a lot of pain, but I think my body was in shock, so I had no idea the injuries I had incurred.

By the time I had got out the shower my mum had got home and I had no option I was going to hospital. We went straight to Hemel urgent care, and got seen pretty quickly by a doctor.

 

hand1After a quick examination she was convinced I had broken my hand and ribs and was also concerned about my abdomen as I was very tender on the right hand side below my ribs. I was blue lighted in an ambulance across to Watford General were I received a further examination followed by a CT scan and X- Ray. After waiting for a couple of hours I finally got my results. No broken hand but 3 displace fractures of the right transverse process L2, L3 and L4 (lower lumbar), a liver laceration and a displace fracture of my right 9th rib on my back. I spent 2 nights in hospital with my blood pressure and heart rate constantly being monitored and regular blood tests to make sure there was no further internal bleeding from my liver.

I was discharged on the 1st November in the evening after getting my bloods finally checked; making sure I had my pain managed and that I could cough and take a deep breath! As anyone who knows who has broken a rib this is very painful but a necessity to stop fluid build in the lungs. My amazing supportive sister who had sat with me all that day drove me home. I spent 1 week pretty much bed bound, had to change simple things like which side of the bed I got in, I had to use my parents shower as I could not step over the bath in my bathroom, constant baggy clothes, no bra and I had to get help putting on my socks!

The main thing to focus on was pain management, I was incredibly lucky with my injuries as we all know horses are a lot stronger than humans and can be unpredictable and no it has not put me off riding!

hand2After 2 weeks of limited movement I started to become more mobile, I was walking more upright and managing to get through the day with only one or two naps and I was sleeping though the night and stopped taking morphine!

By week 3 I was more mobile still, I started cutting back on my painkillers still taking paracetamol, ibuprofen and cut back on the tramadol, to 2 a day as it made me incredibly sleepy. I would take more depending on what I was doing. This included taking walks; I was very pleased to be able to get out walking as I felt as I was a. being more active b. I could get fresh air and clear my mind.
I try to walk at least once a day, making sure it is flat ground and not too far.

In my next post I’ll share with you my techniques for recovery.

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

 

>>> Useful Info:

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
x

Blog post by Lisa
Senior Physiotherapist
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 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
x

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

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