Physiotherapy News & Blog


TENNIS KIDS

All young tennis players have aches and pains from time to time, but when can they be dismissed as growing pains and when do they need professional intervention?

Overuse injuries are common in the setting of organised sport due to repetitive increased loading on otherwise normal tissue. Overtraining and exposure to excessive levels of physical activity are the main culprits. Many talented children, who have commitments to clubs, county and national teams, are still expected to participate in school sport activities. Coaches, players and parents need to be alert to the risk of certain injuries and seek help if their symptoms don’t appear to be settling down.

Symptoms of injuries in youngsters may mimic the adult version but should not be managed automatically in the same way. Injuries in children can be unique to their age group and need a very different approach to ensure they recover fully and avoid further damage. The prevalent ligament and muscular injuries of adults can occur in children, however, they are more prone to traction injuries at the point where the muscles and tendons insert into the bone.

Another area of injury unique to children is at the growth plate within the bone, which can be subjected to shear forces during sport. Symptoms are generally self limiting and will settle down with the appropriate management. Although, if the pain is sever or not recovering within 10 days then it’s better to seek advice from a doctor or contact us at The Physiotherapy Clinic. Early identification of the problem and modifications to training is essential.



London Marathon 2016 Tips

With only a few months to go until this years’ London marathon here are some tips to help you along the way.

  • You should now be varying your running distances with the aim of gradually reducing them about a month before the event in order to prevent overtraining and the depletion of your glycogen reserves.
  • Take every opportunity to be on your feet, especially if you are not a regular runner or have a sedentary job/lifestyle. walk more, use stairs, park further away than usual, get up and walk around when taking phone calls or talking. All this will help you get used to being on your feet for several hours, there is a lot of standing around before you even begin the race!
  • Stretch regularly – calves, quadriceps and hamstrings.
  • If you are getting pain or niggles then get them checked early, it is much easier to deal with problems when they first appear.
  • By now you should be deciding what suits you best to eat and drink around the course and have practised taking on both when running – not always easy to do!
  • If you are running in warmer weather then make sure you are well hydrated but do not take on large amounts of fluid in one go, it is easier and much more effective to keep sipping small amounts frequently.
  • Use the few months before the event to increase your carbohydrate intake – pasta/rice/potatoes/bread/pulses and cereals. These will build up your glycogen levels for slow-release energy; avoid fatty food as it is difficult to digest.
  • Do not save new shoes, clothes or socks to wear on the day, comfort is all. If you have two pairs of shoes and socks alternate wearing them during training. If possible get a friend or family member to have one pair ready around the course to change into if the weather is wet.
  • Use plenty of Vaseline or talc on your feet and anywhere else that has creases or may rub or chafe, ie. groin, bottom, belly button, underarms, inner thighs, nipples or toes. Moisture will give you blisters.
  • Stay close to the middle of the road to avoid the camber if possible.
  • Eat something within half an hour of finishing a longer run and try to have a high carbohydrate meal within three hours if possible to help restore those energy levels. Again, keep sipping those fluids.
  • PACE yourself and practice timing your distances, miles or kilometres, so that you get used to knowing what your pace is and what is a comfortable and realistic time for you. It is easy on the day to get caught up in the free for all at the start of the race and go off too quickly.
  • Don’t train if you feel unwell or have a cold or flu, when symptoms settle gradually get back on track with your training schedule and try not to make up for lost time by pushing yourself too hard.




Insider tips on training for a marathon

Physio Beverley Brocklehurst is currently preparing to take part in her 8th marathon! Here she shares with us how she prepares...

'Like some of you I now well into my Spring marathon training and about to hit my longest training runs. This will be my 8th marathon, which in some eyes makes me a novice, but does the training get any easier?

'In my opinion probably yes and that is because I have learnt what training loads my body can take. For my first marathon I followed a standard training plan religiously, running 5 times a week with an ever increasing mileage, peaking a month before. I was meant to include tempo runs but never could because I was just too tired, all runs were pretty much the same speed.

'Nine years on I have the hindsight of experience and I no longer put myself through such a heavy schedule because like many of you I work, run a home and I am the wrong side of 40! I can’t train and then recline on the sofa for hours on end. Admittedly I now have a much stronger running base and am a club runner. I've found that for me, it works to  train by doing a weekly long run, one tempo run ,one running training session, one strength/ circuit session interspersed with a race every 3-4 weeks or an off road run short run. When the runs get longer I may drop the tempo run because I find that I gett just too tired and also recovery is such an important part of your training plan, as it allows you to stay injury free.

'Have I got slower? No, I have consistently knocked minutes off my marathon time peaking with my best time in 2016 . I have no easy answers but my advice would be always do your long runs, allow time for recovery, try and work on your muscle strength and include a session which allows you to run at a quicker pace.

'Finally, if you are running a Spring marathon I wish you all the very best. As for me I will be running the Barcelona marathon in March!'

If you need any support pre or post marathon then please speak to a member of our team who will be able to relieve the pain and help get you back to training safely.


Should you use Physiotherapy to boost your marathon training?

It’s just a few weeks until thousands of runners take to the streets of London to take part in the 2018 London Marathon. We are seeing an increase in running related injuries at the clinic from runners who have been intensely training but not taking as much care of their body as is needed when training for a marathon.

Unidentified men run the London marathon on April 13, 2014 in London, England, UK. The marathon is an annual event.

Professional athletes have a whole team of people (coach, nutritionist, physiotherapist, masseuse, etc) to ensure that their body is in peak condition and while it’s not realistic for the average marathon runner to have that kind of entourage there is help available; help in the form of a physiotherapist.

A physiotherapist can be invaluable in helping you to get through your training plan and minimise the risk of injury. Here we look at a few ways physiotherapy can benefit your training…

Screening

When you first begin training it is a good idea to undertake a screening process. Bev Brocklehurst runs a screening programme specifically for runners and will carry out a full and thorough assessment of you; focusing on gait analysis, legs and core. This will highlight any potential problems that could arise, particular attention will be paid to your:

  • Flexibility
  • Control
  • Stability
  • Strength
  • Alignment

Running Analysis in Progress

Bev will take your lifestyle into account when creating a bespoke training plan, as you may be physically fit but postural issues from your day to day routine could lead to issues that may hamper your training.

Your bespoke plan will help to improve strength, flexibility and endurance which will boost your performance and reduce the chances of injury.

Strengthening Exercises

Long distance running takes its toll on your muscles, so it is essential that you strengthen them as much as possible. On your rest days it is a good idea to spend some time completing a few short exercises, that not only strengthen your legs but also your core and back. A physiotherapist, here at The Physiotherapy Centre, will be able to recommend exercises to help you strengthen the relevant areas and show you how to undertake them effectively and safely.

Sports Massage
When training for a marathon you should think of a sports massage not as a luxury but a necessity. The same way in which you take your car for regular services as it builds up mileage, a sports massage should be the equivalent for your body.

A typical sports massage will combine several massage techniques and will be tailored to the muscle groups affected by the activity that you do. Don’t be fooled into thinking that a sports massage will be like a relaxing massage that you get at a spa, it can be slightly uncomfortable as the trained professional works to relieve muscle pain, increase your mobility and prevent injury. Here are 5 benefits of a sports massage:

  1. Decreases muscle tightness
  2. Maintains and conditions muscle tissues
  3. Minimizes the recovery time required between training sessions
  4. Improves circulation
  5. Works to reduce pain and inflammation

If you need any further reasons to add sports massage to your training plan, then feel free to have a chat with Will Moyes and Claire Cootes, who are our dedicated sports massage therapists.

We hope you have found these tips useful, if you would like to find out more about the impact of incorporating physiotherapy into your training program then please do not hesitate to get in touch with us and one of our friendly, highly qualified and experienced therapists will be happy to help.

 

 

 

 

 

 

 

 


Our Updated Privacy Policy

The information you have provided is subject to the General Data Protection Regulations (GDPR). The Privacy policy applies to all data collected via our website and in clinic services.

The Physiotherapy Clinic (WGC) Limited is responsible for all Personal Information held both electronically and on paper

Types of Information We Collect

We may collect information from you which can be used to identify you ("Personal Information"), such as your name, address, date of birth, email address, telephone number, medical insurance membership and authorisation numbers. We also hold GP & Consultant details, details of treatment provided, which may include sensitive, personal information such as medical information.

Information will be collected:

* When you register at the clinic

* Throughout your treatment with us

* When your personal information changes or are updated (for example change of address)

* If you submit an enquiry to us via email or phone and you have consented to having your details stored.

We may also get information from a third party whom books an appointment on your behalf, such as family members, insurance companies, GP’s and Consultants, (e.g. referrals, medical reports, updates after appointments or procedures/surgery, consultant/GP appointments).

In some instances it may be necessary for us to contact third party providers to supplement the personal information you give us (e.g., validate your private medical insurance information with an insurance company, when processing invoices) to help us maintain the accuracy of your data and provide you with a better service.

Personal information we collect automatically

When you use the Website we automatically receive and record information on our server logs from your browser or mobile platform, including your location, IP address, cookie information, and the page you requested.

We treat this data as non-Personal Information, except where we are compelled to do otherwise by law or legal authority.

This data is only used in aggregate form to allow Google Analytics to monitor how our customers, collectively, use the Website, so that we understand how the user make use of the Website. This is statistical data about our users’ browsing actions and patterns, and does not identify any individual.

The Google Analytics Terms of Service, which all Analytics customers must adhere to, prohibits the tracking or collection of personal information using Google Analytics, and we adhere to these terms.

If you wish to opt out of being tracked by Google Analytics, we encourage you to look at the Google Analytics Browser Opt-Out Add-on which might serve your needs.

Cookies

We may obtain information about your general internet usage by using a cookie file which is stored on the hard drive of your computer. Cookies contain information that is transferred to your computer’s hard drive. They help us to improve our site and to deliver a better and more personalised service. They enable us:

  • To estimate our audience size and usage pattern.
  • To store information about your preferences, and so allow us to customise our site according to your individual interests.
  • To speed up your searches.
  • To recognise you when you return to our site.

You may refuse to accept cookies by activating the setting on your browser which allows you to refuse the setting of cookies. However, if you select this setting you may be unable to access certain parts of our site. Unless you have adjusted your browser setting so that it will refuse cookies, our system will issue cookies when you log on to our site.

We may collect information about your computer, including where available your IP address,

Collection and use of children’s personal information

We only collect personal and medical information required to effectively treat children, this information will be obtained from the parent or guardian chaperoning the child for their appointment, records will be stored in line with Data Protection laws and all the confidentiality guidelines issued by the professional bodies such as CSP, HCPC. From the age of 16 patients can consent themselves.

What we do with your information

We hold personal details including medical information and we use this information to obtain details relevant to your treatment and for medical and internal record keeping; this information will only be kept as long as necessary to comply with UK law and professional bodies.

We do not sell your information to third parties. And only share your personal information with third parties (i.e. insurance companies, GP’s & Consultants when required and with your consent/knowledge.

The confidentiality of your personal information is of the utmost importance to us and we comply with the Data Protection laws and all the confidentiality guidelines issued by professional bodies such as CSP, HCPC.

We may use your Personal Information, for the following purposes:

Clinic Registration/Appointments: We will use your name, address, date of birth, telephone number, and email address to register with The Physiotherapy Clinic (WGC) Limited, for the services we provide and to communicate important information to you. We may obtain additional personal information about you, such as address change and changes to your health information, correspondence from other healthcare professionals and insurance companies throughout your treatment and also if you return to the clinic in the future to keep our records current.

Invoicing & Insurance Companies: When processing insurance claims, on your behalf your name, address, date of birth & insurance policy details will need to be provided to your insurance company to enable them to progress the claim, this may be communicated via telephone or email.

Appointment Reminders & Clinic News: We may use your information to send confirmation & reminder emails for your appointments and for any correspondence regarding your treatment.

We may contact you from time to time, regarding clinic news and information about our services.

Response to Legal Requests: Requests from third parties (e.g. solicitors if there is a personal injury claim) we will only photocopy your physiotherapy records and provide electronic records on request providing we have written authorisation from you. Accessing Your Personal Information

You have the right to access the personal data which we hold on you free of charge and we will provide this information within one month of receipt of request. If the request for data is complex or numerous we reserve the right to extend this period by a further two months.

Updating Your Personal Information

In connection with your right to manage your personal information you provide to us, you may update, change or correct any of your information.

Data Retention

In accordance with and as permitted by applicable law and regulations, we will retain your information for as long as necessary to serve you, to maintain your account for as long as your account is needed to operate our business. We will retain and use your information as required by applicable regulation and information management policies to comply with

our legal and reporting obligations, resolve disputes, enforce our agreements, and complete any outstanding transactions and for the detection and prevention of fraud.

Your Access Rights

SECURITY OF YOUR INFORMATION. Keeping your Information safe is important to us.

We have put in place procedural & electronic processes intended to safeguard and secure your information. All staff have a legal duty to respect the confidential information we hold, and access to this information is restricted to those who have a reasonable need to access it.

We provide reasonable and appropriate security measures in connection with securing personal information we collect, for example:

* Constantly work to update our security practices to implement accepted best methods to protect your Personal Information and review our security procedures carefully.

* Comply with applicable laws and security standards.

* Securely transmit your sensitive Personal Information.

* Train our staff and require them to safeguard your data.

* Transmit, store, protect, and access all cardholder information in compliance with the Payment Card Industry's Data Security Standards.

How to Contact Us

If you have questions or comments about this Privacy Statement, please contact the Data Protection Officer in writing. info@physiotherapyclinic.net The Physiotherapy Clinic (WGC) Ltd, Gosling Sports Park, Welwyn Garden City, Herts, AL8 6XE

We welcome your feedback and comments.

Changes to our Privacy Statements

From time to time we may change or update our Privacy Statements. We reserve the right to make changes or updates at any time. Our up to date Privacy statement will be displayed on our website. http://www.physiotherapyclinic.net/

If we make material changes to the way we process your Personal Information, we will provide you notice via email or website. Please review any changes carefully.

 




The Benefits of Physiotherapy for New Mums

Women undertaking pelvic floor exercise

On Monday 23rd April 2018, the eyes of the country were watching the steps of the Lindo Wing at St Mary’s Hospital London, waiting for the Duke and Duchess of Cambridge to emerge and introduce their new baby boy to the world! As with her previous two post-birth baby debuts, Kate was styled to perfection and looked a picture of health and happiness. 

While pregnancy and childbirth can bring about the feeling of great joy, it can also be incredibly hard on your body which is why it’s incredibly important for Kate and other new mums to do simple exercises and begin to form healthy habits to best cope with the many changes to their body and prevent future problems. While Kate probably has a team to help her that doesn't mean the average new mum needs to face this on her own. Our physio's are able to help you with simple exericses and tips to help you take care of your post pregnancy body...

Take care of your pelvic floor muscles
It is just as important to continue strengthening your pelvic floor muscles post-birth as it was when you were pregnant. Strengthening your pelvic floor is key in helping bladder control. Ask your midwife or physiotherapist for advice on how long to wait before getting started on these exercises, as this will vary depending on the type of birth you had.


The great thing about pelvic floor exercises is that you can do them anywhere, when you’re at home watching TV or out about. You will simply need to:

- Squeeze the muscles around your front and back passages
- Squeeze up and inwards
- Relax for 5 seconds
- Repeat 10 times

If at any time you feel any pain consult a physiotherapist or your midwife for advice.

Strengthen your Back
New mothers are at higher risk of back injury as they are likely to be bending and lifting more than they were previously.

There are some simple things you can do to look after your back such as:
- Keeping a good posture
- Avoiding holding your baby on one hip
- Kneel or squat when doing low level tasks, such as bathing your baby, rather than bending over and straining your back
- Avoiding lifting heavy objects.

There are also numerous exercises that you can do to strengthen your back, a physiotherapist will be able to take you through these exercises showing you how to perform them correctly to avoid injury.

Regain the strength of your Abdominal Muscles
Strong abdominal muscles will help to prevent lower back injury and help you to regain a flat stomach.  Don’t rush to start doing sit-ups, hold off from these for at least 8 weeks after the birth, a physiotherapist will be able to take you through exercises that will gently build up your abdominal muscles showing you how to perform them safely. One exercise to try is the pelvic tilts, to do this you will need to:

- Either stand, sit or lie down, with your knees bent and feet flat
- Flatten the curve of your lower back by tilting your pelvis backwards
- Hold for up to 5 seconds
- Repeat between 5 to 10 times

At the Physiotherapy Clinic we appreciate that caring for your new baby can leave little time for much else especially a physio session. This is why our physiotherapists will show you simple exercises that you are able to squeeze into your new lifestyle.

For a friendly chat with our team please feel free to give us a call on 01707 329 910


Grow Plants Not Pains: The Physiotherapy Clinic’s Guide to Gardening

In the summer months our physiotherapists here at the clinic see an increase in the number of patients suffering with back pain caused by gardening. While not a traditional sport, gardening is a great whole body workout and a survey from Squires Garden Centre found that 93% of people in the UK cited gardening as a way to help to keep fit and healthy and 20% of respondents listed it as their main form of exercise.

Gardening can be incredibly hard on the body and in particular your lower back, which is why we felt it was important to share some tips to avoid gardening induced back injuries!

Warm Up
We often talk about the importance of warming up before exercising, for example stretching before a run, and it is just as important to warm up before starting a gardening session. Worryingly 81% of those surveyed by Squire’s never stretch or warm up before a gardening session.

You’re likely to be spending a few hours stooping over, pulling at weeds and lifting heavy pots so it’s important to prepare your body appropriately by warming your muscles; try stretching for a good 5-10 minutes before you get down to your pots and plants. 

Lift Correctly
Lifting heavy watering cans and pots incorrectly is a common cause of lower back injuries, which is why it’s so important to ensure that you take the time to lift correctly. Follow these simple steps when lifting:

1. Squat down rather than bend at your waist.
2. Use both hands to hold the object.
3. Keep the object close to your body.
4. Slowly straighten your legs as you lift.
5. To place an object down make sure you keep your back straight and slowly squat back down before releasing the object.

Don’t Garden for Hours at a Time
Try and break the time you spend working on your garden into manageable chunks of around 25-30 minutes with a 5-10 minute break.

Keep Hydrated
It’s not just the plants that need hydrating, you do too! Dehydration can result in increased stiffness in your muscles so make sure you drink plenty of water whilst you’re gardening.

Get Support
Support your back when gardening with a back support belt, there are various options to choose from, a member of our team will be happy to discuss options with you.

It’s not just your back that can take a battering when you’re gardening but also your knees. Consider using cushioning knee pads of a gardening kneeler, especially if you have a low level of flexibility.

Choose your Tools Wisely
Tools that have long handles, extensions or telescopic arms are going to reduce your need to stretch meaning less strain is placed upon your back.

Post Gardening Cool Down
After a tough day of gardening it can be tempting to have a lie down or flop on the sofa, however this is likely to cause your muscles to stiffen up resulting in muscular aches and pains. Let your muscles cool down, stretch out the muscles groups that have been worked during your gardening session and/or maybe go for a gentle walk.

If you need any advice on the most effective ways to stretch to prevent gardening injuries then please do get in touch with our team who will be happy to talk to you.

We hope these tips are useful and help you to enjoy your time in the garden!