the physio place blog

End of 2009 at The Physio Place - Start of 2010!!

2010-01-03T08:47:00.000-08:00

What at exciting end to 2009!! The Physio Place's clinic in Bristol's Westbury Park is officially open!! 80 people joined the team and me for mulled wine and mince pies to mark the occasion on 17th December.

Now we're eagerly anticipating what 2010 has in store.

Things we've already got planned for January include the starting of several new pilates courses and free 15 minutes physiotherapy assessment and advice sessions.

If one of 2010'a resolutions is to get fit or improve in a sport or fitness activity we can help. Having a good core is often key to maximising your performance. The Physio Place is now able to offer pilates so if this is something you're interested in you'll probably want to know more about our classes. We offer small classes, 1-2-1, 2-2-1 or 3-2-1. making sure you get the attention and guidance you need to get the most out of the course. Courses are pre and post natal and fitness pilates. Exercises can be tailored to help with your sport, fitness. A local running club has already benefitted from a course we started in November where a large part of their exercises focussed on their running needs.

If running is something you're hoping to get better at why not book in for a 20 minute free running analysis session - available throughout January. It's the best way to minimise potential injury and get the best out of your efforts!

If you're interested in finding out more about how we can help you or if you have any questions please don't hesitate to contact me on 07984203698 or email jemma@thephysioplace.com and quote this blog.

Happy New Year!!

THE JOYS OF OPENING A NEW BUSINESS...!!!

2009-11-03T15:39:00.000-08:00

So, I thought I was really organised......!!!

I spoke with an accountant, set out a business plan, got the finance sorted, added 10% to all my quotes, did my research on each item and bit the bullet.

I was going to open my first physio clinic and I couldn't wait :-) !!

Excited by the journey and the prospect I hit the walls at top speed with the colours of my recently branded logo. A few friends helped out and progress was great....'should be done by the end of the weekend' my sister and I decided by about lunch time on Saturday!!

Nearly 2 months later and we're open. Not fully kitted with pictures and tables for coffee etc but the treatment room is looking great and the new loo - glorious!

I've learnt LOADS!! Doing this on your own is no fun, but have a friend or two and it's a whole different ball game.

We celebrated the purchase of the first plants, we painted everything within an inch of its life and then painted it again, we've cleaned and shopped and research over and over again and still there's more to do...and spend.

We have had some happy times en route though. BT connected the landline....yeh....at last we're live to the world, then we decided to take a rather large BT box off the wall, cutting the cables as we went and before we knew it the line was dead too. Oh dear what had we done!! Thankfully, it wasn't our fault but there was a moment or two of concern and laughter/disbelief!!

Sourcing people to help with our mission has also been an interesting journey, from those who turn up on time and those that don't turn up at all, those who, no matter how much you beg, for some reason just won't give you a receipt for their work, those who's skills are decidedly dodgey, to those who were speedy, honest and did a great job.

Now, at last, the heating is on, the landline connected, the signage up and the team at the ready. The excitement is tangible.

......Can't wait to see what's ahead.....

THE PHYSIO PLACE CLINIC - OPEN AT LAST.....

2009-11-03T15:20:00.000-08:00

Monday this week saw the first day of opening of The Physio Place's new clinic in North View, Westbury Park, Bristol.

We'll be treating sports injuries, back and neck pain, pre and post operative and postural problems amongst other things.

In addition to physiotherapy we're also now offering sports massage, pilates (including pre and post natal pilates) and personal training.

In addition to me there are now three new faces to the team. Sian Lowe who is going to be on reception, Sarah Williams a physiotherapist and Cecelia Skoglund who will be taking the pilates and doing the sports massage and personal training.

Why not take advantage of the introductory offer we're running until the end of December and enjoy 10% off your first treatment when you mention this blog.

If you have any questions about any of the things I've mentioned above, from how physio or sports massage etc can help you or if you need some advice on an injury or musculoskeletal ache/pain that you're experiencing please do email me jemma@thephysioplace.com and I'll do my best to help.

NEW PHYSIO CLINIC OPENING SOON

2009-09-29T09:44:00.001-07:00

The Physio Place is about to open a new clinic in Westbury Park, Bristol. This will be in addition to the clinic already running at David Lloyd, Westbury-on-Trym.

The new clinic is at 40 North View, next door to Up and Running.

Currently undergoing a few renovations it is hoped it will be open for business by the middle of October.

We will be offering physiotherapy, pilates, sports massage and personal training.

For more information keep an eye out for the new website....also about to go live!!

It's all happening.

LESS THAN 2 WEEKS TIL THE BRISTOL HALF MARATHON

2009-08-25T02:48:00.000-07:00

.....ARE YOU READY??!!

If you're having any last minute aches and pains and would like some advice on what to do, don't hesitate to email and I'll be happy to do my best to allay your fears!!

WORK RELATED POSTURAL PROBLEMS

2009-08-21T05:15:00.000-07:00

I've just read this article on work related postural problems such as neck and back pain, carpal tunnel and repetitive strain injuries (or WRULD - Work Related Upper Limb Disorders as we're meant to call them now!) and think it's well written and worth sharing on my blog.

Hope you find it helpful too.

10k COASTAL COMPLETED!! MORE ADVICE ON HOW TO PREPARE FOR YOURS

2009-04-06T13:49:00.000-07:00

I can't quite believe I've done it but the 10k (more like 7 miles in reality by the time we'd been rerouted around the fields of lambs and bulls!) has been done and what's more, I enjoyed it!!

Last Friday we made our way to St Ives for the Cornwall leg of the Endurance Life Trail Run. Well organised and welcoming we all enjoyed the event. Not the easiest of trails but scenic and historically of great interest with remains of a tin mining community lining the first part of the route.

Key things I think helped me get the most out of and enjoy the race were

* doing several steep hills back to back last week which worked hard my calves and the top part of my hamstrings. After a few days of recovery and a good stretching programme they were definitely better equipped for the event.

* NOT eating loads of carbs the night before - it's only 10k after all!!

* ensuring good hydration levels well in advance of the race

* finding out what my muscle lengths and strengths/weakness were at the start of my training and including work into these areas as part of my training

* consciously activating my gluts and hamstrings when running down hill to increase the control and reduce the load through my knees

* core stability work

* always wearing the right footwear

Although this list is far from exhaustive, I hope it will help some, perhaps those new to running, in preparing for a race and with any luck, could save you a trip to the physio for pain relief purposes!!

COASTAL RUN - TRAINING UPDATE....

2009-03-25T07:23:00.000-07:00

So, today I went out and tried hills. Up and down and up and down and up and down. Anyone watching would wonder about my sanity....!!

The difference between off-road and on-road is very different especially with all the lumps and bumps in the terrain. Anyone doing a coastal run really needs to up the off-road training in my opinion.

The best thing about today's run was that I could really feel the top of my hamstrings and gluts working which is fantastic. Running on the flat suddenly seems SO much easier. I've tried training this area before in the gym but to be honest I think the best and most effective way is probably to just get out and run or walk up hill. Consciously thinking about working these muscles whilst doing the activity will also be helpful.

Another thing I really noticed today was that the wind was quite strong which meant one side of my abs had to work harder than the other to stabilize me. I could really feel this later on in the run. The camber of a road can also have an effect to performance. Bearing these things in mind and working core stability and oblique together with switching sides of the road/slope will also help.

Bye for now.

COASTAL RUNNING TRAINING!!

2009-03-23T06:33:00.000-07:00

Oh my goodness, where's the time gone...I cannot believe it! In just under two weeks I will be taking part in a 10k coastal run in Cornwall! I'm not entirely sure how I managed to be persuaded to do this.......my mother assures me 'I'm too old, not a runner and will probably never recover'!! She could be right!. However fellow British Military Fitness friends (or BMFers, as we're affectionately known!) have encouraged me that I'm more than capable and 'it'll be fun'!! So I booked. Staying in a caravan....another story altogether but hey......there'll be about 12 of us from BMF, Bristol braving the various distances of 10k, half and full marathon. I'm assured it'll 'be beautiful, as long as it's not too windy, wet, hot, cold, hilly, muddy.....etc...etc.'!!

Not naturally choosing to run long distances - 5k has always been more than enough in my opinion - I've had to consider a few things.

Kit - I need kit for this. Great a chance to go shopping I thought but now have more lycra than I think is really healthy and trail shoes, what 'depth of tread do I require' ....and so a new door opens to another world and language!!

Fully kitted out I started my training. Up hills, down hills, interval training, long distances, sprints..oh I've followed the advice!!. The million dollar question is.......will what I've done really be enough!!??

I hope so. As long as I get round in one piece and can still walk the next day I'll be happy!

On a plus side - and this is a huge plus. Bristol is a beautiful city. Running around this city gives a huge diversity of landscapes and people, Ashton Court and the Downs, the Docks and Clifton, truly spectacular. I've seen dog walkers, mums and pushchairs, fellow runners, students picnic-ing, people sitting in cars relaxing, golfers, walkers, older, younger, police on patrol, people out riding, mountain biking and climbing, some who I think were considering fly-tipping and looked very suspicious! others, with faces painted, trying to tie up a banner illegally. Patient's have reported seeing me out training, not a good look I can assure you but certainly even less so on the homeward stretch up Bridge Valley Road!! Oh the joys.

Now for the handy hints that this blog aims to offer.....
1. Endurance life (should you wish to join this madness are the company that we're doing this through.
2. If you're doing hill running don't forget to increase your calf stretches, dropping your heel over a box to add to the stretch should help. You'll also need to make sure that you have enough strength through this range to get the most power out of each push.
3. Make sure you have strong bottom (gluteus maximus and minimus) and hamstring muscles for running both up and down hill. If you're not sure whether they're strong enough or not, try squeezing these muscles next time you're going up or down hill and see how much more strength you can recruit.
4. Don't forget to be well hydrated before you go out and take a phone if you're going on your own!
5. Quads stretches are also helpful to prevent anterior knee pain. Make sure you keep a neutral pelvis throughout this stretch. This will ensure you get the most out of the stretch.
6. Core stability is key for endurance. Without it you (especially your legs) may well tire earlier than expected.

If you'd like any more information on this or any sports injuries running or otherwise please do not hesitate to email jemma@thephysioplace.com or call.

BATH HALF MARATHON 2009

2009-03-10T05:16:00.000-07:00

It's that time of year again...already!!

Good luck to everyone running this weekend in the Bath Half.

There have a been a number of runners over the last few weeks who've been to physio with various aches and pains many of which, thankfully, are now resolved. Just a couple of hopefully handy hints for anyone who is not used to long distance running, remember to do your stretches, trying out new trainers at this stage is not recommended and so close to the day long runs and heavy training sessions are not advised - save your energy!

If however you're struggling with any aches and pains it's well worth seeing a professional before you do the race as it may just be a couple of exercises or some massage that will make all the difference!

If you're based in or near to Bristol you may be interested to know that The Physio Place is offering £5 off all physiotherapy treatments and massage for all Bath Half Marathon runners until Friday 20th March. To take advantage of this offer email enquiries@thephysioplace.com quoting this blog.

Hope it all goes brilliantly for you!

GOOD POSTURE AT YOUR DESK......

2009-01-23T08:52:00.001-08:00

....AND HOW TO AVOID NECK AND SHOULDER PAIN!

The day started well. I had nothing planned that would get in the way of ploughing through the enormous pile of paperwork I had to do.

Sitting at my desk, well more of a dining room table, with a chair that despite being made for the table is actually slightly too low, I set to. Keen to achieve my goals for the day I soon became totally engrossed in my work. The hours rushed by and the pile reduced. After a couple of coffees and a very short break for lunch, I finally resurfaced about 8 hours later, slightly achey around my shoulders but thrilled that I'd made such progress. All was well.

That was, until I woke the next morning!

Not quite so lively this morning. I struggled to lift my head off the pillow and turning it more than a couple of degrees was agony. I resumed my seat at the table and laptop and quick realised this position was the cause of my pain! Taking the decision that I would steer clear of any computer orientated work for the day I went to work. After a couple of hours of work and despite best efforts with good posture and light exercise etc I soon realised I needed some treatment! So off to physio I went! Yes, I know, it was funny and I was teased mercilessly! A physio with neck and shoulder pain due to using a laptop and not sitting well!

The following day, I awoke with more range of movement and started to look at the positives of this experience! I can now empathize fully with people who work at a workstation that's not well set up, use laptops for hours at a time and suffer with neck and shoulder problems as a result. My advice is don't struggle with it. If you're working from home and it's up to you to make sure your workstation is set up well, why not get hold of the HSE workstation assessment guidelines. If you work within a company who has workstation assessors and your desk hasn't yet been looked at, give them a call. Finally, if you have had/done all these things and are still suffering, consider the frequency of the breaks you take - are they at least hourly? Consider your eye sight - is it ok, when did you last have your eyes tested? How is your posture in the chair you're using - can you get your bottom back fully in the chair and still with approximately 3 fingers width between the back of your knee and the front of the seat? Is your chair at the right height for your desk? Do you need a footstool? Is the lumber (low back) support in the right place, level with your low back curve? What height is your screen at? Using a laptop for any length of time is not ideal - using either a separate keyboard and screen raise or separate screen / desk top may well be worth considering.

I hope this offers some help in getting your problem sorted but for more information I recommend logging onto the HSE website and looking at their relevant publications. Whatever happens don't struggle with aches and pains. In my experience, if they're posturally related and worse when you're at your desk, it's worth getting someone to have a look and see what can be done to help both you and your workstation.

If you have questions about this or would like some advice about any postural/work related aches and pains you're experiencing, do email me - jemma@thephysiplace.com

NEW YEARS RESOLUTIONS, SPORTING GOALS

2008-12-23T09:27:00.000-08:00

Happy New Year! The gym is packed and it seems, more that ever, that people are on a health drive.

What about you? What are your goals for 2009 - to lose weight and get fit, start walking, running, consider a 5k, enter a marathon, beat last year's time?

Whatever your chosen goal, I wish you the best of luck with it. My one word of advice would be, to make sure nothing gets in the way of you achieving your goal, why not consider having your trainers, running, muscle length and strengths looked at before you get going. Think of it as an MOT aimed at finding out and fixing something before it becomes unroadworthy! We do it for our cars, why not our bodies?

Making sure you have the right technique, kit and muscle activation going on is essential to minimise injury.

A quick check list of things to look at before contacting a physio for your MOT might be to work out how many miles your trainers have done, have they done as much as they're expected to do already? Do they still offer your feet enough support? Next try hopping, squatting, stepping up on a box. Does one leg fatigue more than the other? Is one leg tighter than the other when you stretch? Do you get any aches and pains either during or after you've run?

If any of your answers suggest you might have some work to do or need some help, seek the professionals. A good running shop for trainers is essential. Appropriate exercises to strengthen and lengthen muscles will make a world of difference and if you've got even the smallest ache make sure you get it seen to before you start running. It's only likely to get worse!

For more information about running painfree and/or to book you January MOT email enquiries@thephysiplace.com. If it's stretches you're after, check out the stretches in my earlier blog.

Hope it all goes well and have a great break.

FREE RUNNING ANALYSIS - 21st OCTOBER 2008

2008-09-29T09:54:00.000-07:00

What a fantastic month September was! The sun at last made an appearance, the Bristol Half Marathon was a great success with everyone I spoke to reporting an improvement on their PB and relatively few injuries as well - excellent!

Now with October fast approaching and economic gloom surrounding us, we could easily be forgiven for wanting to batten down the hatches and reach for the comfort food...! Don't do it!! What better time to check the racing calender both national and international, Bath Half isn't that far away - all to look forward to :-)

To support you in your effort to 'keep training and achieve your best' I will be holding two evenings of free running analysis at Next Generation Health Club (shortly to become David Lloyd) in Westbury-on-Trym, Bristol BS10 6AZ, the first will be on Tuesday 21st October from 5-7.30. To book your free 20 minute session log onto The Physio Place website and email Jemma.

The assessment will look at your running style, your core stability, muscle lengths and strengths and biomechanics.

Go on, have a go!

BRISTOL HALF FAST APPROACHING - TIME FOR A SPORTS MASSAGE?

2008-08-31T00:56:00.000-07:00

Not long to go now until the Bristol Half. Excellent!

Are you ready?

I hope by now you've managed to get a few long runs done without too many problems? How's your time - are you on target?
How are your muscles coping with the additional mileage - any new aches and pains?

Key things to consider:
Are you doing enough stretching? (see my earlier blog on stretching)
Are you eating and drinking enough of the right kind of food and fluid for long distance runnning?

Finally, have you ever considered having a sports massage? A friend of mine the other day was telling me how important it is to be kind to ourselves!! From my own experience with training I can't say that this thought comes into my head very often, being kind to myself really doesn't get the results I'm looking for.....however, a sports massage does tick that box and is also a great way of getting a bit more flexibility into our muscles.

Why not book one and see?

(For sports massage and/or physiotherapy at The Physio Place, Bristol call 07984203698)

Running the Bristol Half Marathon? How's your running training going?

2008-08-26T14:27:00.000-07:00

I hope your training is proving fruitful and you're pleased with your performance and progress. But if not and you're either struggling or suffering why not get some help? I have had several people who have come for treatment recently with complaints of shin, heel and knee pain, calf and hamstring problems, low back and buttock pain. Sound familiar?

If it does and having tried everything you know to make the difference but still don't seem to be making the grade why not email me with the details of your aches/injuries and I'll happily give you some free advice (jemma@thephysioplace.com)

Bristol Half Marathon 2008

2008-08-02T04:37:00.000-07:00

Hats off to all of you who are planning on running the Bristol Half Marathon this year.

I hope your training is going well and you're not experiencing too many aches and pains. If you are now is the time to get them sorted out before the mileage increases or time starts to get any closer.

Whatever your problem - first of all consider your trainers - is there enough support? Have they done more than their expected mileage? I've found over the years of treating sports injuries that trainers are a fairly consistent contributor to aches and pains. Are yours? Several of the local running shops in Bristol will give discounts for people who belong to gyms or sports clubs so its worth asking.

Next question is - are you doing enough stretches pre and post run? If not and you're not sure what you should be doing, take a look at my earlier blog on stretching exercises - beautifully demonstrated! :-)

If you have had an injury or back pain etc in the past you may have some weaker muscle groups. This is worth considering as problems with muscle imbalance often become apparent when assessing runners. If you're not sure, get a physiotherapist to assess you and find out so you know what to work on.

Finally, for anyone who might still want some help I am going to be doing some running assessment evenings at Next Generation Health Club, Westbury-on-Trym over the next couple of weeks. If you're interested in having your running assessed, trainers and muscle lengths and strengths looked at and some advice and exercises let me know. This will take 20 minutes and cost £10. Remember to come in your kit and bring your trainers! For more information and to make contact log onto www.thephysiplace.com

HENLEY REGATTA 2008 - HANDY HINTS TO HELP GET FIT FOR ROWING AND REDUCE LOW BACK PAIN PROBLEMS

2008-06-27T10:12:00.000-07:00

Fantastic!! It's that time of year again, when Henley Royal Regatta gets underway and crews from around the world descend on Henley to compete for a coveted plate or cup.

Every year bar about 2 since I was 16 I have made my annual 'pilgrimage' to Henley, a great opportunity to get dressed up - knees just covered!, gather a picnic and a couple of bottles of pimms and head off to meet my uni friends for an afternoon by the river, the occasional race watching and lots of chat. A day not to be missed.

But for many this week is all about the rowing and winning. Its a day of seeing all the months, sometimes years, of intense training, fitness and skill come together to seek victory. Aspiring Redgraves battling it out to the bitter end before collapsing in a heap of exhaustion.

Now if like me you've always wanted to to have a go at rowing but considered yourself an unlikely candidate......

....trust me, find a rowing club and have a go!

Before I get too carried away encouraging people to start rowing I need to put in the physio advice bit...have a quick read through these handy hints which will hopefully help improve your performance and limit any potential problems. A varied training programme is important.
1. To ensure cardio vascular fitness - try running, rowing, cycling etc
2. For strength and endurance try lifting some weights both fixed and free - make sure all major muscle groups of your legs, bottom, arms, back and shoulders are considered
3 For flexibility make sure you stretch out all the groups of muscles you've worked especially hamstrings and calves, (see lower limb stretches on previous blog.) And finally
4. Make sure your core stability is good - maybe try pilates. (see previous blog for 'core' activation) This is essential to maintain your good posture and keep the boat well balanced

Add all these components to your training programme together with skill and practice and who knows what you might achieve. Henley next year?

And just one final thing before I forget. In my experience of treating rowers the main complaint they come to physio for is low back pain. Watching the rowing stroke in this group of people has shown a reduction in low back curve with the rock over, most likely due to tight hamstrings, which in turn overstrains the low back muscles and other structures of the low back leading to pain. Practising your rock over on the ergo slowly is helpful to minimise this problem.

RUNNING TRAINING TECHNIQUE

2008-06-27T07:46:00.000-07:00

With an ever increasing number of people interested and having a go at running, there is a greater need for running analysis, investment in good trainers and making sure that the right muscles groups are long and strong enough for the journey. All these are factors help to not only improve performance but also to minimise injury and problems such as knee, shin or ankle pain. I have found this clip which gives some useful hints on good running technique together with some exercises and thought you might find it helpful too. One point to note however is that the technique of forefoot running is associated with a faster running pace and in my experience this is the not the majority of the population who should focus on getting a heel strike when their foot hits the ground.

STRETCHES

2008-06-13T10:33:00.001-07:00

CALF STRETCH (GASTROCNEMIUS)

1. Put straight right leg behind you
2. Keep your heel on the ground and knee straight
3. Lean forwards with weight on the front slightly bend left leg
4. Hold for 30 seconds and repeat
5. Swap legs

To increase this stretch try resting the ball of your foot on a step and dropping your heel over the edge of the step.

SECOND CALF STRETCH (SOLEUS) (Good for skiing)

1. Place right leg behind (not at full stretch as in the previous stretch)
2. Bend the knee a small amount until a stretch is felt
4. Hold for 30 seconds and repeat
5. Swap sides

QUADRACEPS STRETCH (FRONT OF THIGH)

1. Standing on left leg
2. Bend right knee as much as you can and hold the right foot
3. The stretch should be felt at the front of your thigh. If you don't feel much of a stretch check that your pelvis is level. (Hint: If you think of your pelvis as a bucket try not to allow the 'front' of the bucket to dip forward, you may find that tightening your core muscles helps to maintain this position)
4. Hold for 30 seconds and repeat
5. Swap sides

ADDUCTOR STRETCH (INNER THIGH)

1. Stand with your legs as far apart as you can
2. Bend your left knee over your toes and lower the right leg to increase the stretch
3. Hold for 30 seconds and repeat
4. Swap sides

HAMSTRING STRETCH (BACK OF THIGH)

1. To ensure you get the most effective stretch try starting with a 'ski sit' or small squat sticking your bottom out as much as possible and don't bend your back
2. Transfer all your weight onto your left leg still keeping the knee bent
3. Next, straighten your right leg out in front then pull your foot upwards
4. Stretch should be felt down the back of your right thigh
5. To increase the stretch either pull your right foot up further and/or stick your bottom out more (Hint: don't bend your back to increase the stretch)
6. Hold for 30 seconds and repeat
7. Swap sides

I prefer this stretch to other hamstring stretches as it reduces strain/pull on the low back.

PRIFORMIS STRETCH (BOTTOM)

To stretch the right bottom muscle
1. Sit down on the floor with legs out in front
2. Cross your right foot over your straight left leg placing it level with the left knee
4. Rotate your upper body to the left and hook your left elbow around your bend right knee to provide some resistance to the stretch (Note: if you are unable to twist far enough to achieve this try using your left hand and also if you are suffering with back pain, this stretch should be considered with care)
5. Hold for 30 seconds and repeat
6. Swap sides

RAT RACE URBAN ADVENTURE, BRISTOL 2008

2008-06-10T07:14:00.001-07:00

This weekend it's Bristol's Rat Race - a fun and challenging event based in and around the centre of Bristol which involves running, cycling, kayaking, abseiling and climbing.

If you're a competitor and you're starting to get concerned as to whether your knee will survive the run, or your shoulder the kayak etc, don't waste any time in getting some free advice from a chartered physiotherapist by calling 07984203698 or emailing enquiries@thephysioplace.com.

Any competitors in need of a physio appointment will also be entitled to a reduction on all assessments and treatments between now and the end of June by way of a 'thank you' for your efforts in raising money for the Penny Brohn Cancer Care Charity. To take advantage of this reduced rate of £25 (usually £34) call 07984203698. For more information about where in Bristol you can find The Physio Place log onto www.thephysioplace.com.

BRISTOL'S BIGGEST BIKE RIDE 22nd JUNE 2008 - HANDY HINTS FOR CYCLIST TO AVOID KNEE & BACK PAIN

2008-06-09T22:26:00.000-07:00

Attention all cyclist did you know about this upcoming annual event? Bristol's biggest bike ride If you enjoy cycling what better time to get on your bike - for Charity. The sign up date has not yet passed so book your place now!

For any keen cyclists who would love to get involved but knee or back pain are a problem - some handy hints are here to help.

1. Make sure you stretch your hip flexors, hamstrings, quads and calves before and after you cycle
2. Make sure all your lower limb muscles are working well, if one muscle group is significantly stronger than the other problems may occur. If you have access to a gym try using a leg press with one leg then the other - shallow dips only - and see if there is any difference. The same with the hamstring curl machine - see if both legs can resist the same weight or if it's harder on one leg.
3. Try not to carry anything on your back especially if you have a bike that requires you to lean forward quite a lot. Leaning forward for a prolonged period of time is not great for our backs backs and adding a weight is even worse! Stretching out your upper back regularly is important. Maybe try some rotation exercises - sitting on a hard backed chair and twisting your shoulders round as far as you can then using your arm to pull on the back of the chair to get a bit of an additional stretch - and an extension stretch - try lying with your back over a swiss ball.
4. Make sure, as much as possible, that your knees go over your toes toes when you cycle - often knee pain comes on with poor biomechanics of the knee joint especially when knees come in too close to the frame of the bike.
5. Check your saddle is at the right height - your knee should have a small bend in it when the pedal is down - cycling with the seat too low is a common problem - if you're in any doubt ask someone before you start the race to check your saddle height.

Other problems associated with knee problems include iliotibial band (ITB) tightness - for anyone who has already been told that this is a contributing factor to their knee pain may I suggest rolling on a stability form roller available from the physical company or for the 'Blue Peter' approach - try rolling on a tennis ball?

Good luck to you all.

For further information or if you have any specific questions about knee pain or back pain please email
enquiries@thephysioplace.com or call 07984203698.

INTRODUCING "EASYSPORTSMATCH.COM"

2008-05-29T13:47:00.000-07:00

Ok, so now's your chance to get into sport - no excuses!! I've just read about a new website www.easysportsmatch.com which is all about linking people together who are interested in sport or activity. I went on and saw a cycling group - not heavy duty just fun and a great way to meet new people. Similarly, a friend of mine at the weekend was saying how he doesn't yet know anyone to go kite-surfing with - perfect link made with this website and he'll be happy too!

Ok time to 'fess up, this is my sister's website and yes I have to say I think it's a great idea. Its currently free to join and gives great access, not just to a raft of people who will be keen to hook up with you for your sport, but also about facilities, events, teams and other therapists and healthcare professionals.

CAN HAVING GOOD CORE STABILITY IMPROVE YOUR PERFORMANCE IN SPORT?

2008-05-19T00:25:00.000-07:00

A friend of mine announced his race results with glee - 3 minutes off his previous personal best in a half marathon - down to 1 hour 33 seconds with no running training for six months but a focus on core stability and regular classes including circuits, body pump and combat. He was thrilled, although his training partner for less so, as he had continued just with running and not made the same improvement. Some proof of the value of core stability and cross training - I think so.

As a physio I am a huge fan of core stability and also addressing muscle imbalance problems to maximise performance, not just in the world of sport but in day to day life and activities. I have heard patients tell me how they are able to significantly reduce their back pain by activating their 'core stability' muscles which is excellent.

Another frequently asked question is 'shall I do yoga or pilates?' Obviously there's personal preference to be considered and also the different types of yoga but having done both I would go for pilates. My one concern however is that I often get patients who have been to pilates but are unaware of which muscles really do form their core and are unsure of how to activate them.

I would suggest that anyone suffering with back or neck aches and pains would be advised to go and see a physio before embarking on a pilates course, even if it's just to show them how to activate their core muscles correctly. You'll get lots more out of the classes and hopefully really start to see the difference. From a 'performance improver' point of view I'd also encourage people who don't do core work but who just play tennis or just run etc to find out how to get their core muscles working well and watch what happens to your results......!

For more information on activating your core muscles have a look at my earlier blog on back pain.

WHAT WOULD YOU DO....IF YOU WERE INJURED AT THE TIME OF A COMPETITION - PLAY ON OR PULL OUT?

2008-04-27T14:18:00.001-07:00

The National Tennis Championships are now over – many congratulations to Edgbaston who beat Bristol today in the final.

It was great to have a chance to see some first class doubles tennis here in Bristol at Next Generation Health Club and also to talk to and do physio on some of the players. One thing I found with almost all those I treated was great determination to play-on despite aches/pains and injuries which would normally bring people to a hobble!

As a rower both in a 'four' and an 'eight', I know how important it is not to let team mates down despite not necessarily being on top form on race day. However I recently spoke with a hurdler who said that he wouldn't consider competing if he wasn't absolutely fit for it on the day....interesting.

So here's the question - Are people in teams more likely to play-on despite injuries than people who are competing on their own and if so, why?

What are your thoughts? Email me at jemma@thephysioplace.com or post a note on this blog and let me know your sport, your level and what you would do. I’ll continue to do my own research amongst patients I treat and feedback my findings.

Thanks

Fun evening with Pat Cash vs Jeremy Bates

2008-04-24T14:24:00.000-07:00

Last night saw the charity tennis match between Pat Cash and Jeremy Bates which was an evening of entertainment and great tennis. Excellent to see the celebs of the tennis world here in Bristol.

The rest of the week at Next Generation is now over to the National Tennis Championship Finals with the final match being played at 1pm on Sunday. If you enjoy tennis and would like to see some high quality tennis being played I recommend you make your way to Next Generation as soon as. Tickets are available from the club.