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emma james physiotherapy

Types of Muscle Contraction

There are two types of muscle contraction; these are Isometric and Isotonic Contractions.
A muscle will contract upon stimulation, in an attempt to bring its attachments closer together, but this does not necessarily result in the muscle shortening. If the contraction of muscle results in the muscle creating movement of some sort, the contraction is called isotonic. If no movement results in contraction then this is called isometric.

Isometric Contraction:

An Isometric contraction occurs when a muscle increases its tension, but the length of the muscle is not changed at all. For example if you were to hold a heavy weight in the hand with the elbow held stationary and bent at 90 degrees. You will find that some of our postural muscles are consistently working in an isometric contraction, such as our calf’s which stop us from falling forwards at the ankle.

Isotonic Contraction:

It is the isotonic contractions of muscle that enable us to move about. There are two types of this contraction.

Concentric Contraction:

In concentric contractions, the muscle attachments move closer together, causing movement at the joint which causes the muscle to shorten. A good example of this is when you’re holding an object in your hand, if the biceps muscle contracts concentrically (shortening), the elbow joint will flex and the hand will move towards the shoulder.

Eccentric Contraction:

An eccentric muscle contraction is a type of muscle activation that increases tension on a muscle as it lengthens. Eccentric contractions typically occur when a muscle opposes a stronger force which causes the muscle to lengthen as it contracts. Examples of this are actions such as going down stairs, running downhill, lowering weights and the downward motion of squats, push ups or pull ups. Eccentric contractions are common to many sports in which you need controlled or resisted types of movements.

Eccentric contractions are associated with the delayed onset muscle soreness (DOMS). Eccentric muscle contractions also appear to be associated with greater muscle strengthening than when using concentric contractions.

 

How we can help

massagePhysiotherapists have a vast medical and anatomical knowledge of massage and other manual techniques and these can be used to restore muscle length, reduce friction between structures and relieve pain and muscle spasm.  All of this allows normal function to be restored in the maximum time. To see how we can help, click the links below for further information and to book your place.

EJP_Book_your-Appointment-with-us-today

 

Post by Emma James – April 2016

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A look at sports injuries – Cycling – Iliotibial Band Syndrome (ITBS)

The most common cause of lateral knee pain is ITBS (Iliotibial Band Syndrome).

Iliotibial-bandThe Iliotibial Band (ITB) is a thick band of tissue on the outside of the thigh. The ITB begins at the upper hip extending down the outside of the thigh connecting with the tibia (shin bone) at just below the knee. It is crucial in stabilizing the knee during excess activities and is common in runners and cyclists in the age group of 15-50.

The ITB is aggravated and irritated through excess repeated motion causing pain and inflammation. Bony anatomical prominences located on the outside of the thigh rub against this band causing friction. Often a clicking sound can result from the tight band moving over the surfaces. ITBS is aggravated during activities such as running up hills or on slanted surfaces.

Pain is typically described as on the outside of the knee or hip, exacerbated by motion and relieved during rest. ITBS can be relatively easy to treat following correct examination, such as with stretching, strengthening, reduced strenuous activity and ice.

 

Five top ways to promote quicker healing (including services at Champneys)

By creating an optimal psychological, nutritional and physiological environment, the body is able to focus purely on the job in hand – healing the particular injury/ailment.

The services provided through the Regenerate programme at Champneys Tring in Hertfordshire can help to create this ideal environment in the following ways:

  • nutritionDecrease emotional stress and distractions and ensure you are having the correct amount of rest and sleep
  • Decrease environmental stress
  • Ensure best and optimal circulation (acupuncture, kriotherapy)
  • Optimal and appropriate nutrition (nutritionist)
  • Exercising within the pain-free range and at an appropriate level for maximising healing potential (hydrotherapy, physiotherapy)

image004

Regenerate is the UK’s leading residential medical centre based within the world class Champneys Tring Health Resort in Hertfordshire. Offering a bespoke professional service for injury rehabilitation, Regenerate provides the ultimate medical expertise and treatments required to recover physically, mentally and emotionally from all aspects of injury. Clients also benefit from using Champneys many services, as well as their luxury spa facilities and treatments.

Regenerate provides the highest standards and employs leading professionals in the medical fields under the Directorate of Champneys Medical Director, Dr Michael Curtin MB ChB Dip Med Ac. MF HOM. Regenerates multidisciplinary team includes: Doctor, Acupuncturists, Physiotherapists, Exercise Physiologists, Movement Therapists, Nutritionists, Personal Trainers, and Motivational and Mental Skills Coaches. They will conduct comprehensive examinations and diagnostic testing, and provide appropriate treatment which may include physiotherapy, acupuncture, clinical pilates, kriotherapy, nutritional therapy, exercise and rehabilitation programmes, sports massage, vibrogym therapy and altitude training, amongst others.

More Information

Blog Post by Emma James March 2016

A look at sports injuries – Football – Anterior Cruciate Ligament (ACL) Tear

The ACL is one of four main ligaments in the knee and the most common to be injured of the four. The ACL gives stability during motion preventing the Tibia (shin bone) moving too far forward on the Femur (thigh bone). Most ACL tears occur during athletic activity. Activities which make fast cut movements such as planting the foot and twisting the body above, changing direction, or straight knee landing such as in football, gymnastics or basketball are common.

norm-acltorn-acl

 

 

 

 

 

 

Symptoms following an injury can include pain along the joint line, swelling, loss of movement and pain on weight bearing. A tear to the ACL primarily results in an unstable knee, and a common complaint is of the knee giving way. Damage can also occur to the two menisci cartilages which act as shock absorbers between the Femur and Tibia, or on the smooth articular cartilage lining the bones in the joint. Luckily an ACL injury is not necessarily career threatening. Rehabilitation is dependent on the extent of the injury, whether there is a partial or complete tear and does not require always require surgery.

 

Five top ways to promote quicker healing (including services at Champneys)

By creating an optimal psychological, nutritional and physiological environment, the body is able to focus purely on the job in hand – healing the particular injury/ailment.

The services provided through the Regenerate programme at Champneys Tring in Hertfordshire can help to create this ideal environment in the following ways:

 

  • nutritionDecrease emotional stress and distractions and ensure you are having the correct amount of rest and sleep
  • Decrease environmental stress
  • Ensure best and optimal circulation (acupuncture, kriotherapy)
  • Optimal and appropriate nutrition (nutritionist)
  • Exercising within the pain-free range and at an appropriate level for maximising healing potential (hydrotherapy, physiotherapy)

image004

Regenerate is the UK’s leading residential medical centre based within the world class Champneys Tring Health Resort in Hertfordshire. Offering a bespoke professional service for injury rehabilitation, Regenerate provides the ultimate medical expertise and treatments required to recover physically, mentally and emotionally from all aspects of injury. Clients also benefit from using Champneys many services, as well as their luxury spa facilities and treatments.

Regenerate provides the highest standards and employs leading professionals in the medical fields under the Directorate of Champneys Medical Director, Dr Michael Curtin MB ChB Dip Med Ac. MF HOM. Regenerates multidisciplinary team includes: Doctor, Acupuncturists, Physiotherapists, Exercise Physiologists, Movement Therapists, Nutritionists, Personal Trainers, and Motivational and Mental Skills Coaches. They will conduct comprehensive examinations and diagnostic testing, and provide appropriate treatment which may include physiotherapy, acupuncture, clinical pilates, kriotherapy, nutritional therapy, exercise and rehabilitation programmes, sports massage, vibrogym therapy and altitude training, amongst others.

More Information

Blog Post by Emma James Feb 2016

A look at sports injuries – Basketball (Jumpers Knee)

Patella tendinopathy or ‘jumpers knee’ is one of the more common tendinopathies affecting skeletally mature athletes, occurring in as many as 20% of jumping athletes. Jumper’s knee is believed to be caused by repetitive stress placed on the patella tendon during jumping, and therefore is specific to athletes participating in jumping sports such as basketball.

 

Description of condition in laymans terms

shutterstock_75045415The patella tendon is a structure that attaches the quadriceps muscle group to the tibia (shin bone) via the patella. This tendon comes under a large amount of stress with repeated jumping movements. With repeated strain, micro-tears as well as collagen degeneration may occur in the tendon, causing pain and dysfunction. The main symptoms of ‘jumpers knee’ are: pain at the bottom and front of the kneecap, especially on palpation; aching and stiffness after exertion; pain when you contract the quadriceps muscle; and the affected tendon may appear thickened in comparison to the unaffected side. The key to fully recovering from Patellar Tendinopathy is in trying to elicit a healing response without overloading the tendon.

 

Five top ways to promote quicker healing (including services at Champneys)

By creating an optimal psychological, nutritional and physiological environment, the body is able to focus purely on the job in hand – healing the particular injury/ailment.

The services provided through the Regenerate programme at Champneys Tring in Hertfordshire can help to create this ideal environment in the following ways:

  • Decrease emotional stress and distractions and ensure you are having the correct amount of rest and sleep
  • Decrease environmental stress
  • Ensure best and optimal circulation (acupuncture, kriotherapy)
  • Optimal and appropriate nutrition (nutritionist)
  • Exercising within the pain-free range and at an appropriate level for maximising healing potential (hydrotherapy, physiotherapy)

image004

Regenerate is the UK’s leading residential medical centre based within the world class Champneys Tring Health Resort in Hertfordshire. Offering a bespoke professional service for injury rehabilitation, Regenerate provides the ultimate medical expertise and treatments required to recover physically, mentally and emotionally from all aspects of injury. Clients also benefit from using Champneys many services, as well as their luxury spa facilities and treatments.

Regenerate provides the highest standards and employs leading professionals in the medical fields under the Directorate of Champneys Medical Director, Dr Michael Curtin MB ChB Dip Med Ac. MF HOM. Regenerates multidisciplinary team includes: Doctor, Acupuncturists, Physiotherapists, Exercise Physiologists, Movement Therapists, Nutritionists, Personal Trainers, and Motivational and Mental Skills Coaches. They will conduct comprehensive examinations and diagnostic testing, and provide appropriate treatment which may include physiotherapy, acupuncture, clinical pilates, kriotherapy, nutritional therapy, exercise and rehabilitation programmes, sports massage, vibrogym therapy and altitude training, amongst others.

More Information

Blog Post by Emma James Feb 2016

A look at sports injuries – Spondylolisthesis in gymnasts

Spondylolisthesis is the slipping of all or part of one vertebra forward on another vertebra. It is most common in children 5-8 years old and it occurs in about 5% of the population. For gymnasts, it is thought that the slippage occurs as a result of repetitive hyperextension activities (bending backwards).

Description of condition in laymans terms

Spondylolisthesis is a forward shift of one vertebrae on the other, usually L5-S1, which is towards the bottom of the spine. The typical presentation is one of mild low back pain that occasionally radiates into the buttocks and posterior thighs, especially during high levels of activity.

Five top ways to promote quicker healing (including services at Champneys)

By creating an optimal psychological, nutritional and physiological environment, the body is able to focus purely on the job in hand – healing the particular injury/ailment.

 

The services provided through the Regenerate programme at Champneys Tring in Hertfordshire can help to create this ideal environment in the following ways:

acupuncture-enews

  • Decrease emotional stress and distractions and ensure you are having the correct amount of rest and sleep
  • Decrease environmental stress
  • Ensure best and optimal circulation (acupuncture, kriotherapy)
  • Optimal and appropriate nutrition (nutritionist)
  • Exercising within the pain-free range and at an appropriate level for maximising healing potential (hydrotherapy, physiotherapy)

 

image004

Regenerate is the UK’s leading residential medical centre based within the world class Champneys Tring Health Resort in Hertfordshire. Offering a bespoke professional service for injury rehabilitation, Regenerate provides the ultimate medical expertise and treatments required to recover physically, mentally and emotionally from all aspects of injury. Clients also benefit from using Champneys many services, as well as their luxury spa facilities and treatments.

Regenerate provides the highest standards and employs leading professionals in the medical fields under the Directorate of Champneys Medical Director, Dr Michael Curtin MB ChB Dip Med Ac. MF HOM. Regenerates multidisciplinary team includes: Doctor, Acupuncturists, Physiotherapists, Exercise Physiologists, Movement Therapists, Nutritionists, Personal Trainers, and Motivational and Mental Skills Coaches. They will conduct comprehensive examinations and diagnostic testing, and provide appropriate treatment which may include physiotherapy, acupuncture, clinical pilates, kriotherapy, nutritional therapy, exercise and rehabilitation programmes, sports massage, vibrogym therapy and altitude training, amongst others.

More Information

Blog Post by Emma James Feb 2016

Tennis Elbow

What is TENNIS ELBOW?
Tennis elbow, known clinically as lateral epicondylitis, is a condition that causes pain on the outside of the elbow. It is a very common musculoskeletal condition, usually affecting adults between the ages of 40-60 years.

 

What causes TENNIS ELBOW?

elbow-painTennis elbow is usually an overuse condition, caused by stressing the muscles which attach to the bony part of the elbow (lateral epicondyle) leading to inflammation and tiny tears. The muscles and tendons which are strained are responsible for straightening the wrist and fingers so activities which involve straightening the wrist can lead to tennis elbow, particularly if you are not used to doing them or have suddenly increased the amount of time you spend doing them.

 

I don’t play tennis, how can I have TENNIS ELBOW?

Although tennis (and other racquet sports such as squash and badminton) are linked to tennis elbow, there are many other activities which involve overusing your forearm muscles which may lead to the condition. These include:

  • Manual work such as bricklaying or plumbing
  • Gardening
  • Decorating or DIY
  • Activities involving repetitive movements at the wrist and hands such as typing

 

How can I treat my TENNIS ELBOW?

Tennis elbow will usually get better with or without treatment, however research suggests that this could take up to two years. There are many things that you can do to help speed up the healing process

  • REST – avoid the activities which aggravate or caused your initial symptoms
  • ICE – apply ice or something cool to the bony bit of your elbow to reduce pain and inflammation
  • PAINKILLERS – taking medication to control the pain and inflammation. If you are unsure what to take, consult your GP or pharmacist
  • PHYSIOTHERAPY – a physiotherapist will conduct a thorough assessment to diagnose the condition and identify any underlying issues. They will then use a variety of treatments including, but not limited to, massage, acupuncture, manipulation and stretches and strengthening exercises to treat the symptoms

 

Where can I go to get more information about TENNIS ELBOW?

Call Emma James Physio on 01442 870686 or visit our website www.ejphysio.co.uk where our Chartered Physiotherapists will be happy to help you.

Calf and Shin Injuries

Shin Splints, Achilles Tendonitis and Calf Muscle Injuries are common causes of pain in the shin and calf.

  • Achilles Paratendinopathy
  • Achilles Tendinopathy
  • Calf Muscle Strain
  • Compartment Syndrome
  • Shin Splints
  • Osgood Schlatters
  • Broken Leg
  • Tibialis Posterior Pain

‘Shin Splints’ is a catch all term for shin pain that is common during running. Sports medicine experts tend not to use the term Shin Splints, preferring Medial Tibial Stress Syndrome instead, as it more accurately describes the problem.

Causes

  • Sudden large force or pressure to the calf
  • Overuse injury common in running and jumping activities
  • Excessive acceleration from stationary and lunging
  • Insufficient warm up exercise
  • Flat feet or pronated arches
  • Improper or worn-out footwear
  • Muscular imbalances (e.g., tight calves)
  • Exercise that is too intense at the beginning of the program
  • Poor body alignment

Treatment

The Calf is rested in an elevated position and a physiotherapist applies an ice pack for 20 minutes every two hours (never apply ice directly to the skin). A compression support can be applied to limit bleeding and swelling in the tissues. Electrotherapy treatment can also help during the early stages. Once the initial pain has worn off more active rehabilitation can be started, including Calf stretching and strengthening exercises.

 

gait-scan
Gait Scan at Emma James Physio

Prevention

Remember:

  • Always warm up well
  • Always cool down well
  • Stretch frequently
  • Strengthening exercises

 

 

How we can help

We can help with any of the injuries mentioned above. Visit us for Gait Scan or Personal Training. See our Website for details.

Welcome

Hi Readers,

Welcome to my new Emma James Physio Blog.

You can also follow us on Twitter, Facebook and Google +, view our movies on YouTube and read all about us on our Website. The Website is packed full of information on our wide range of services, biogs of our highly trained staff and details of how to book and get in contact with us at our many practices www.ejphysio.co.uk
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Your Good Health,
Emma James
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