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Emma James Physio Blog

Chartered Physiotherapy and Clinical Pilates

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health and fitness

Are you getting enough exercise?

Hiya,

Are you reaching the recommended amount of exercise each week to stay healthy?

NHS guidleines recommend adults ages 19- 64 should try to be active daily and should achive the following a week to stay healthy:

  • PHOTO-2018-10-16-12-08-11At least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and
  • Strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

    Or:

  • 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

20170525-IMG_0515At Emma James Physio we have expert personal trainers who can create tailor made exercise programmes for you incorporating strengthening and aerobic (cardio) exercise either 1:1 with the trainer or with a buddy or in a small group.

We also run spin classes and legs, bums & tums with our in-house top Personal Trainer/ spin instructor extraordinaire Kerry McCann.

More Information:

lisa

 

Blog Post by Lisa
Senior Physiotherapist
Emma James Physio

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Back Pain – signs, symptoms & treatments

Back 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

    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.

Useful Info:

Dont suffer in silence, contact our friendly team to see how we can help you.
Main Clinic: 01442 870686  reception@ejphysio.co.uk

Blog Post by Jade
Emma James Physio

Ralf – My Apos Story

I have been an amateur runner throughout my life. However I hadn’t actually participated in races up to about 5 years ago. Approaching my 70th birthday also saw me running 10 km and even a semi-marathon in 2017.

In November 2017, training for my first dash of a full marathon I experienced terrible pain on my left knee. It did not come about suddenly but gradually grew over a few days. I stopped running since I was unable to make even a few hundred meters without feeling atrocious stabbings on my lower leg. Even walking became horribly difficult.
Not only my running life seems to have ended but daily chores involving my legs would preoccupy my thoughts for years to come.

The conclusion was evident: left knee arthritis. ‘’You have to alter your whole lifestyle. If you feel that this state affects only a quarter of your daily activity you are not ready for knee surgery. However a few more years of lowered energy and you definitely need one’’.

I was against surgery as I had heard of many cases of unsuccessful results. In May 2018, my sister, who is also a runner but definitely better than me, advised me to look into AposTherapy. She had witnessed the positive results in many of her friends who came back to run after years of forced inactivity.

The therapy started in May and went throughout the summer months, growing from 30 to 60 minutes a day. Some days when I did not find time to walk, I just put the computer on a high table and wrote standing.

In October my first baby runs took place: Only half kilometer or so. I was rejoiced by the fact that the pounding reduced although it came back after some distance. I continued every day with the therapy, even going out to the supermarket with my Apos shoes.
In November my weekly runs were up to 6 km although excruciatingly slow, taking me 1 hour when during that period previously I would have run a full 10 km.
My clearest objective for a nice start to the New Year was a Parkrun. These 5 km courses on Saturdays in parks all around Britain are great introductions for people of any age, who want to change their lifestyles by short runs.
I consistently delayed my first parkrun since even the slowest runner will finish in 45 minutes (9 minutes/km) and I was not sure the volunteers will wait for me, at about 50 – 55 minutes.

Therefore I was astounded when my first Parkrun was completed in 35 minutes. The 400 participants had probably created a magnetic field that just carried me to the end.
This was the most worthwhile gift for the New Year. I could run, respectfully. Of course there still was slight pain afterwards but the progress was evident.

It was nothing short of miraculous for me. I have to admit that Apos was not alone in this marvel. The open sea swims in summer and weekly strength exercises in my local gym were evidently helpful in reinforcing body and legs.

However first award goes to Apos. I am thoroughly happy and naturally reflect it on family and friends.

Blog post by Ralf
Apos Therapy customer

20170525-img_0583

What is Pilates?

Pilates 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. If you have back pain and would like to see how we can help, please call us 01442870686 or visit our website www.ejphysio.co.uk

shutterstock_76433809NEW PILATES CLASSES – 2019

Our latest Studio Timetable and all Pilates & Yoga Classes for January onwards are now up on the website so check out a time that suits you, grab a friend and start the new year as you mean to go on!

Blog post by Jade
Emma James Physio

How to keep your brain young – Just keep moving!

Hiya,

I found this informative article by Celia Dodd about the cognitive benefits of exercise. Researchers at the University of Canberra in Australia found that regular aerobic exercise dramatically improved cognitive abilities such as thinking, reading, learning and reasoning.

Muscle strengthening, meanwhile, had a significant impact on memory and the brain’s ability to plan and organise.

All this is an excellent reason to re-think the exercise you do, with research showing that even those who have done little exercise before the age of 60 can see cognitive benefits almost immediately.

Increasing your walking speed to brisk, carrying the shopping home rather than getting the car out, and digging the garden can make a huge difference.  Consider signing up to a regular exercise class (strength and conditioning, spinning, pilates) to increase the motivation to complete regular exercise and enjoyment exercising in a group.

You can read the full article here:
https://www.dailymail.co.uk/health/article-6178025/How-brain-young-just-moving-says-Celia-Dodd.html

Keen to try something new? check out details of all our Exercise Classes on our Website or you can ring Reception for more information.

lisa

Right… Im off to my Pilates Class! 🙂
Lisa
x

Blog Post by Lisa
Senior Physiotherapist
Emma James Physio

Post Pregnancy exercise

Hi,

Being a mum I know the importance of exercise after having kids so heres my Top Tips on why Post Pregnancy exercise is so important to your wellbeing.

Regular exercise after pregnancy can:

  • Promote Weight loss, especially when combined with reduced calorie intake
  • Improve your cardiovascular fitness
  • Strengthen and tone abdominal muscles
  • Help enhance your mood
  • Improve flexibility
  • Reduce the heavy postnatal depression with a healthy mind

 

Why not try our Post Pregnancy exercise classes at Emma James Physio:

  • Bespoke luxury personal training and physio studio
  • Specialist care for hypermobility, bladder issues, complicated biomechanics
  • Fitness studio for every women and people wanting to get back into exercise, we are almost the luxury stepping stone back to the gym
  • Rehab gym
  • You are not just a number in a class, our studio has a more personal feel
  • Exercise in a friendly and fun environment
  • Small group classes

Further Information:

Post by Emma James – October 2018

Mum & Daughter training sessions

Hiya,

I just had to share one of my lovely patients stories with you, enjoy!

“My Mother has always been my best friend, and since going to University I’ve really missed our quality time together.

We both really enjoy working out, especially together, and we love to go to fitness classes together; but, surrounded by other people, it’s hard for us to call this quality time spent with one another.

In an attempt to remedy this, my mother booked us in for a joint personal training session at Emma James Physiotherapy and it completely revolutionised how we work out together.

We get to bond, whilst also partaking in little challenges against each other, set by the trainer (which I hate to admit but I, more often than not, lose to my mother in…).
We get to spend that really valuable time together, whilst also working out; this is especially great for my mother, who works a lot and often struggles to find time to work out.

The exercises set by the trainer found a happy medium between both of our strengths in different areas, allowing us both a solid workout, whilst also pushing us to be better in the areas which we were less used to working.

Joint training sessions at Emma James Physiotherapy are an occasion that I also look forward to, not only as it allows me to spend time with my best friend, but the session also pushes me in a tailored, fun workout”.

If you would like to find out more about our personal training sessions please visit www.ejphysio.co.uk

All the best,
Emma
x

Blog Post by Emma
MD, owner & senior clinical director

Getting back to an exercise routine

Hi Everyone,

Here’s our Evoke and Emma James Physio Tips on getting back to an exercise routine

  1. Don’t overdo it straight away
  2. Set achievable goals
  3. Enter an event
  4. Start with what works for you
  5. Make sure you take those rest days
  6. Start your workout with a good warm up and finish with a cool down
  7. Take it steady and focus on your form
  8. Listen to your body
  9. Remember how good it makes you feel. Get those endorphins going!!
  10. Schedule your workout in your diary
  11. Do it for you, no one else
  12. Prepare your gym bag
  13. Make sure you get enough sleep
  14. Find a buddy who keeps you motivated or get a personal trainer

If you are keen to get back into an exercise routine and would like more information, please visit our personal training section: www.ejphysio.co.uk

All the best!

Kerry
Personal Trainer & Gym Manager at Emma James Physio

Press Ups – the benefits

What are the benefits of press ups…..

Press ups are not only great for your chest, but they do a tremendous job of defining your abs, triceps, shoulders and torso.

  • Press ups build strength – across the whole body
  • Press ups boost metabolism
  • Improve your posture
  • Prevent lower back injuries by strengthening your torso

Learn more about Personal Training at www.ejphysio.co.uk

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