Category: featured

Physiotherapy Marathon Training: A Beginner’s Guide

Training for a half marathon or marathon is a significant commitment that goes beyond just running long distances. Physiotherapy is essential in helping new runners build strength, prevent injuries, and achieve their goals. Here’s a concise guide on how physiotherapy marathon training can support your journey to marathon success.

Key Components of Physiotherapy Marathon Training

1. Endurance Building: Gradually increase your running distance each week.
2. Strength Training: Strengthen muscles to support long-distance running.
3. Flexibility Exercises: Maintain flexibility to prevent injuries.
4. Proper Nutrition: Fuel your body with a balanced diet.
5. Rest: Allow time for recovery and repair.

How Physiotherapy Helps

Initial Assessment and Planning: A physiotherapist can perform a thorough assessment, including postural and gait analysis, as well as flexibility and strength tests. This helps create a personalised training plan tailored to your needs.

Injury Prevention: Prevent injuries with targeted exercises, stretching routines, and proper warm-up and cool-down techniques. Physiotherapy focuses on strengthening weak areas and improving flexibility.

Addressing Common Injuries: Common running injuries include shin splints, runner’s knee, IT band syndrome, and plantar fasciitis. Physiotherapists use manual therapy, electrotherapy, and specific exercises to treat these injuries.

Enhancing Performance: Improve running mechanics, build strength, and get nutritional advice to enhance performance. Biomechanical analysis and tailored strength training programmes can help you run more efficiently.

Recovery and Post-Race Care: Post-race recovery is crucial to prevent injuries and ensure long-term health. Physiotherapists can assist with active recovery, massage therapy, and advice on hydration and nutrition.

Tips for New Runners

1. Start Slow: Gradually increase your running distance and intensity. Use a running program to help.
2. Listen to Your Body: Seek advice if you experience pain or discomfort.
3. Stay Consistent: Build endurance and strength with regular training.
4. Invest in Good Shoes: Proper running shoes can prevent many injuries.
5. Stay Hydrated and Eat Well: Fuel your body with the right nutrients.

Physiotherapy is vital for new runners and those preparing for their first marathon or half marathon. It aids in injury prevention, treatment, and performance enhancement, making your running journey safer and more effective. Ready to start your physiotherapy marathon training? Please contact us to book an appointment with one of our physiotherapists for personalised support. Happy running!

Wry Neck: Understanding Symptoms, Causes, and How Physiotherapy Can Help

Have you ever woken up from a bad nights sleep and your neck is incredibly stiff and sore? You could experiencing Wry Neck. Clinically known as torticollis, it is a condition where there is an abnormal head tilt or turn. This can cause discomfort, pain, and a reduced range of motion in the neck. It is important to understand the symptoms, causes and management of Wry Neck which we have outlined below.

Wry Neck – What are the Symptoms?

The hallmark of Wry Neck is the involuntary turning or tilting of the head to one side. Common symptoms include:

• Neck Pain: Sharp or aching pain in the neck, often accompanied by stiffness.
• Limited Movement: Difficulty moving the neck, particularly in one direction.
• Muscle Spasms: Involuntary contractions in the neck muscles.
• Head Tilt: The head may be persistently tilted to one side

What are the Causes?

• Wry Neck can be caused by a variety of factors, including:
• Muscle Strain: Overuse or strain of the neck muscles, often from poor posture or sleeping in an awkward position.
• Injury: Trauma to the neck, such as whiplash from an accident.
• Congenital Conditions: Some people are born with conditions that affect neck muscle function.
• Neurological Conditions: Rarely, neurological issues can cause abnormal muscle contractions.

How do I Manage Wry Neck?

1. Rest and Pain Relief:  Initial treatment often includes rest and using ice or heat to reduce pain and inflammation.
2.  Stretching and Strengthening: Tailored exercises help to stretch tight muscles and strengthen weaker ones, improving flexibility and reducing strain.
3. Postural Training: Learning proper posture and ergonomic adjustments can prevent recurrence and reduce strain on the neck.
4. Manual Therapy: Techniques like massage and joint mobilization can improve neck movement and relieve muscle tension.
5. Education: Physiotherapists provide guidance on which activities to avoid to minimise exacerbation of symptoms

How long does it take to Recover?

Recovery from Wry Neck varies depending on the severity and underlying causes. With appropriate physiotherapy, many individuals start to see improvement within a few days to weeks. More persistent cases may require several months of consistent treatment and self-care.

Physiotherapy offers a comprehensive approach to managing Wry Neck by addressing both symptoms and the root causes. By working with a physiotherapist, individuals can benefit from personalized treatment plans that include; Targeted Home Exercise Program: Designed to improve neck strength, flexibility, and overall function. Manual Therapy, to reduce pain and improve joint mobility and Education about posture and ergonomics to prevent future issues.

In conclusion, Wry Neck, can be a challenging condition, but with prompt recognition and appropriate treatment, relief is attainable. By understanding its symptoms and causes, and leveraging effective management strategies, including physiotherapy, you can significantly improve your neck’s function and alleviate discomfort. Taking a proactive approach with professional guidance will help you return to your everyday activities with greater comfort and stability.

Book in to see one of our Physio’s if you are experiencing neck pain.

Improve Your Golf Swing: The Benefits of Physiotherapy for Golfers

Improve Your Golf Swing

We all know that golf isn’t just a game—it’s a lifestyle. And if like every golfer you’re looking for techniques to improve your golf swing. And whether you’re hitting the course every weekend or just trying to squeeze in a round whenever you can, keeping your body in top form is key to mastering that swing. Golf is a sport that demands precision, strength, flexibility, and endurance. While many golfers focus solely on improving their swing mechanics or investing in the latest equipment, incorporating physiotherapy into your training regimen can provide significant benefits that can enhance your game and prevent injuries.

Here we explore the many ways in which physiotherapy can positively impact golfers of all levels, from improving flexibility and mobility to preventing common golf-related injuries. And with these key elements you’ll be improving your golf swing before you know it.

Enhanced Flexibility and Range of Motion:

One of the key components of a successful golf swing is flexibility. A limited range of motion can not only hinder your ability to generate power but also increase the risk of injury. Physiotherapy techniques such as stretching exercises, manual therapy, and targeted joint mobilizations can help improve flexibility and range of motion in key areas such as the shoulders, hips, and spine. By increasing your flexibility, you can achieve a fuller backswing and follow-through, resulting in more powerful and accurate shots.

Improved Strength and Stability:

Golf may not seem like a physically demanding sport, but it requires a great deal of strength and stability, particularly in the core and lower body. Physiotherapy exercises and strengthening programs can target these areas, helping to build muscle strength, improve balance, and enhance stability during your swing. By strengthening the muscles that support your spine and joints, you can reduce the risk of injuries such as strains and sprains, allowing you to play with confidence and consistency.

Injury Prevention and Rehabilitation:

Golfers are prone to a variety of injuries, including golfer’s elbow, rotator cuff injuries, and lower back pain. Physiotherapy plays a crucial role in both preventing these injuries and facilitating recovery if they do occur. Through a combination of targeted exercises, manual therapy, and ergonomic assessments, physiotherapists can identify and address biomechanical imbalances and movement patterns that may contribute to injury. Additionally, physiotherapy can help golfers safely return to play following an injury by providing personalized rehabilitation programs focused on restoring strength, flexibility, and function.

Performance Optimization:

In addition to preventing injuries, physiotherapy can also help optimize your performance on the golf course. By addressing any physical limitations or weaknesses that may be affecting your game, physiotherapists can develop tailored treatment plans designed to improve your overall performance. Alternatively you can join one of our exercise classes to get the supervision and progression to improve your golf swing. Whether you’re looking to increase your driving distance, improve your accuracy, or reduce your handicap, physiotherapy can provide you with the tools and techniques you need to reach your full potential as a golfer.

Incorporating physiotherapy into your training routine can have numerous benefits for golfers of all levels, from enhancing flexibility and strength to preventing injuries and improving performance. By working with our team of qualified physiotherapists, you can address any physical limitations or biomechanical imbalances that may be holding you back and develop a personalised treatment plan to help you achieve your goals on the golf course. So whether you’re looking to shave strokes off your game or simply enjoy golf pain-free, consider adding physiotherapy to your game plan and take your golf game to the next level. Click here to book an appointment

Post Natal Return to Running

Congrats – you’ve just had a baby! You might be keen to get moving and looking at your post natal return to running. Below we provide a guideline on how to safely return to running and what you should be aware of before you start.

Why shouldn’t I return to running straight after having a baby?

Running places an increased demand on the body compared to low impact exercises. After having a baby, postnatal women need time to heal and regain strength, with focus on the pelvic floor and the abdominal muscles following pregnancy and delivery.

After a vaginal delivery, some research studies suggest it can take 12 months before the pelvic floor reaches near its prenatal size!

Following a caesarean delivery, there needs to be consideration given to the healing time for the uterine scar. It is also important to note the abdominal fascia (connective tissue) can take 6-7 months to return back to ‘normal’.

I’d still like to exercise. What can I do?

The general guideline is that postnatal women should do low impact exercise for the first 3 months and post natal return to running between 3-6 months. This does not mean you can’t do any exercise before this. The guide for Mums who want to return to their exercise of choice is to progress training gradually and modify it to their individual needs.

It is recommended that all women, regardless of how they deliver, seek out a pelvic health assessment with a Women’s Health Physiotherapist to evaluate strength, function, and coordination of the pelvic floor and abdominal muscles.

Key signs of having problems include:

• Bladder and/or bowel leakage (Urinary and/or faecal incontinence)
• Urinary urgency (rushing to the toilet to void)
• Heaviness/bulge/dragging sensation in the vaginal area
• Pain during sex
• Difficulty emptying bowels
• Separated abdominals (Rectus Abdominal Diastasis)

What do I need to achieve before being ready to run at 3 months postnatal?

Impact:

• Walking for 30 minutes
• Single leg balance for 10 seconds
• Single leg squat for 10 repetitions on each side
• Jog on the spot for 1 minute
• Forward bounds for 10 repetitions
• Hop in place for 10 repetitions on each leg
• Single leg ‘running man’: opposite arm and hip flexion/extension (bent knee) for 10 repetitions on each side

A physiotherapist can assess these activities to make sure you are doing them correctly.

Strength:

• Sufficient pelvic floor strength
• 20 repetitions of each test.

• Single leg calf raise
• Single leg bridge
• Single leg sit to stand
• Side lying abduction

** Consideration of weight, fitness, breathing, psychological status, DRA, scar mobility, sleep, breastfeeding status, supportive wear and the risk of RED-S is recommended to provide a holistic approach to the return to running evaluation and address the common issues that this population can encounter. **

What will our team of Physios do to help my to post natal return to running?

1. Assess the impact and strength exercises of each individual
2. Assess and assist in improving abdominal and pelvic floor function.
3. Develop a whole-body strength and fitness program, this may include:
   1. An individual physiotherapy exercise class to get feedback from a physiotherapist
   1. Home exercise program – including pelvic floor and abdominal exercises
4. Facilitate safe return to your chosen sport or exercise
5. Help improve your physical and mental well being
6. Create manageable short and long-term goals

Please have a look at the BJSM guide to returning to running here.