Search

Emma James Physio Blog

Chartered Physiotherapy and Clinical Pilates

Tag

emma james

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

Back Pain

Back Pain

back-painBack pain is a very common musculoskeletal complaint affecting 80% of adults at some point in their lifetime, although the symptoms and severity will vary greatly. Many factors may contribute to your condition including injury and diseases, but for some cases there is no specific cause and clinicians refer to this type of pain as ‘non-specific’ or ‘mechanical low back pain’.
There are some signs and symptoms that must not be ignored. You should always seek urgent medical advice if you have back pain and:

  • A loss of control of your bladder or bowel
  • Numbness around your genitals, buttocks or surrounding area
  • Chest pain
  • Unexplained weight loss

 

How can I lower my risk of developing back pain?

  • Carrying extra weight, especially around your belly, puts added stress on the muscles in the lower back and can affect your posture and position of your pelvis; in turn leading to lower back pain
  • Weak muscles and abdominals are unable to support your posture and trunk when you move, which can lead to overloading the small muscles in the back which are not designed to do this job and lead to injury
  • Your occupation could also affect your back. Those with manual jobs are at risk due to heavy lifting and repetitive bending, whilst those with sedentary jobs are at risk due to the amount of time they sit, particularly if they tend to slouch

 

How can I treat my back pain?

Try to keep mobile. It may be tempting to remain on bed rest until the pain subsides however evidence suggests that remaining mobile may actually help reduce the intensity and duration of your back pain as well as prevent it from returning. Start off with low impact exercise first such as walking or swimming

Take pain relief. People often worry that taking painkillers will make the symptoms worse by masking the pain, however by taking painkillers while you are in pain it will allow usually you to continue with your daily routine which in turn will often speed up your recovery

Try physiotherapy. A physiotherapist can help identify the root cause of your back pain and use a variety of techniques including massage, acupuncture and home exercises to reduce your pain and prevent it recurring

Pilates. There is lots of evidence to support the idea that a weakened core puts pressure on the little muscles and supporting structures in the lower back. Therefore by strengthening the muscles which support our trunk and core, it will minimise your risk of developing back pain as well as help to ease the pain if you are already suffering.

 

What is Pilates?
pilatesPilates is a low impact form of exercise aimed at strengthening the whole body, especially the core. Whether a beginner or an elite athlete and regardless of age and gender, Pilates could be beneficial for you. Practioners argue there is a wide array of benefits to practicing Pilates including improving muscles strength, balance, joint mobility and even stress relief.
Here at Emma James Physio, we offer a range of different classes including Clinical Pilates which are led by highly qualified instructors. View our Pilates timetable here >>>

Where can I go for help?

If you have back pain and would like to see how we can help, please call us 01442 870686 or visit our website www.ejphysio.co.uk

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.

The Winter Ski and Snowboard season is here!

With the snow season here and mountain holidays approaching we want to ensure you enjoy your time on the slopes with some top tips and information.

Skiing and snowboarding are physically demanding, and so undertaking a variety of appropriate exercises in advance will enhance your performance on the slopes and allow your snow sports holiday to be more fun, efficient and safe.

STRETCHING

  • Key to activate your muscles before use
  • Lengthen, help them recover and increase flexibility post snow slope

MUSCLES

  • Calves, quads, back and hip flexors

CARDIO

  • Interval training improves your sustained and shorter high energy activities
  • Cycling/Running/X-trainer

STRENGTH

Compound movements targeting multi-joints and then practiced plyometrically to increase power.

Quads:

  • Power muscles for the snow, hold you position and protect your knee during movements
  • Squats and lunges help react to changes in extension, are good for thick snow and changing terrains
  • Split squats and single leg dips help single leg strengthening ensures no weakness

Gluts:

  • Usually underactive due to over reliance on quads
  • Clams, step-ups, squat with theraband around your thighs
  • Sideway jumps replicate fast movements on steep, narrow slopes

Calves/Hamstrings:

  • Maintain your position of bent knees and promote stability along with your hamstrings
  • Calf raises, hamstring curls

BALANCE AND CORE STABILITY

  • Essential for posture on the slope and un-easy terrain
  • Russian twists, Swiss ball crunch

PROPRIOCEPTION

  • Important for being aware of your body in poor conditions and in preventing injury
  • Single leg balance with your eyes closed and adding in movements

 

COMMON SKI INJURIES:

Usually lower extremity injuries and knee ligament damage 

common ski injuries

Causes

  • Twisting movements of the upper leg, while the lower leg rotates the opposite way
  • Valgus forces from direction changes during falls

Upper extremity injuries to the thumb

Causes

  • Ski pole being caught in snow in un-easy terrain or during a fall

COMMON SNOWBOARD INJURIES:

Usually upper-extremity injuries causing wrist fractures/sprains, elbow dislocations/contusion.  Or broken collar bones and rotator cuff injuries.

common snowboarding injuries
Causes

  • Landing on outstretched hands with force after a fall
  • Direct impact to the clavicle or shoulder

Lower extremity injuries to the knee ligaments and ankle

Causes

  • Valgus forces associated with one footed chair dismounts and falls
  • Compressive forces landing a jump/fall

STRATEGIES TO PREVENT INJURIES

ski safety clothing

  1. Have good fitness, muscle strength and flexibility
  2. Have good quality, well fitted equipment
  3. Seek advice for biomechanical deformities
  4. Complete a warm up and cool down
  5. Adhere to ski slope rules, safety rules, stay on marked trails and ski with partners
  6. Book lessons to improve you standard, knowledge and technique with a qualified instructor
  7. Snowboard to your own ability and on appropriate terrain for your level
  8. Ensure good conditions e.g. visibility, terrain, weather, snow quality
  9. Invest in safety gear e.g. wrist/elbow guards/knee pads/impact shorts/helmet

PHYSIOTHERAPY
pilates

  1. Helps with injury, illness or disability.
  2. Physio also assesses the body as a whole using a variety of techniques including: personal training, sports massage, acupuncture, gait scanning and pilates.
  3. These improve health, aid relaxation, prevent injury, provide education, encourage health promotion, improve biomechanical deficits and provides expert knowledge and exercises for specific sports; perfect to enhance your time on the slopes.

If you’re interested, ring us and book an appointment to find out more or visit our website for details.

Holistic Treatments

At Emma James Physio we have managed to build a very successful partnership with Champneys Tring over the last 15 years, providing the highest quality of care to their day and long term guests. Recently, we have expanded our collaboration within the area by opening a private clinic based in the New Court which is open to non- Champneys residents, also located in Champneys Tring.

With more than 18 years’ experience, I believe that holistic treatments enable the body to heal more quickly and more effectively. I address all aspects of an injury, including the emotional, nutritional and of course the physical.

Far too often, only the physical symptoms of a person’s pain are treated without any consideration for the emotional or nutritional side of the presentation. How often has you felt your shoulders or jaw tighten up when stressed or anxious. What you feel on the inside will manifest itself on the outside in the form of body tension or stress. Without recognising and treating this underlying cause, only short term benefits of physical treatment can be expected.

The same can be said of one’s nutrition. We live in a society with not only so much false media information regarding nutrition, but also a lack of following the basics of human needs. A large portion of our body is merely water. Yet the majority of the population do not drink enough during the day and are dehydrated. This leads to severely decreases many areas of bodily functioning, including healing.

We are also at risk due to the foods, or lack thereof, that we put into our bodies. A large majority of the population go for the quick fix, the ready made meals, the snacks and or course the chocolates. We are serial under eaters of protein, the building blocks for good muscle, ligament and joint tissue. Without adequate protein intake for your body weight, tissue production and healing is at risk.

Millions of people in the UK live with persistent pain in joints and muscles. Almost 31 million days of work were lost last year due to back, neck and muscle problems, according to the Office for National Statistics (ONS). In fact, the Work Foundation estimates that employees suffering from bone and joint pain cost the EU’s economies 240bn euros (£200bn) each year
Recurrent muscle and joint injuries account for 60% of permanent work incapacity in the EU. Far too often people are looking for the quick fix to their pain so their first port of call is the GP. We’ve heard the story a million times that “the only gave me painkillers and nothing else”. However, this is slightly unfair on GPs.

Unfortunately, the medical degree and career of a person who has become a GP is not concentrated on injuries, but rather medial conditions for the most part. Unlike GPs, Physiotherapy degrees are concentrated solely on muscle and joint injuries and are therefore more qualified than the GP in this area. Physiotherapists should always be the first port of call when it comes to pain. If they feel there is something deeper going on, they have been trained to see the signs and refer to a doctor. This allows each patient to get the appropriate care.
At Emma James Physiotherapy, we see and treat a wide variety of conditions ranging from traumatic incidents such as falls or injuries on the sport field, to gradual onsets of pain that can be down to compensation. We find a lot of knee, back and neck pains in patients due to the load bearing nature of the joints, but also as they sit between the more mobility joints such as the ankle, hip and mid back that can sometimes be dysfunctional.

Unfortunately, pain does not play favourites. We see a wide range of ages groups in our clinic; anywhere between 5 years old and 95 years old. Pain is dictated by your posture, your hobbies, your strength, your flexibly, and as mentioned before your emotional and nutritional state.
Femoroacetabular impingement (FAI), discomfort in the hip, is a common complaint for young adults. Keen sports persons can get sharp stabbing pains in one of their hips, often when moving in a certain way.

Common symptoms include: deep groin pain, pain when going from a sitting position to a standing one, pain from prolonged walking and pivoting on a single leg.

What is it?
The hip is a “ball and socket” joint. The “ball” is the top of the thigh bone (femur) and the “socket” is the hollow that the ball sits in. FAI is when the ball does not glide smoothly in the socket due to the shape of the “ball” or “socket” or both.

What can you do?
First and foremost avoid the aggravating activity and rest the hip. If symptoms persist you should consult your Doctor or Physiotherapist who will be able to assess and treat you with a range of flexibility and strengthening exercises to help stretch and strengthen the required muscles and improve the overall dynamic and functional control of the hip.

There are no one exercise which will be able to cure this condition. Each patient is assessed and treated on an individual basis. As we use a holistic approach, a number of factors will need be taken into consideration when treating this condition. How does the ankle, knee and lower back move? What are your daily postures? What are your daily hobbies? Once all this has been taken into consideration, a personalised rehabilitation programme can be specifically designed for you to follow to get out of pain and back to the things you love.

Blog Post by Emma James

Blog at WordPress.com.

Up ↑