Mike Aunger from Technique Physiotherapy and Sports Medicine describes 3 different techniques to stretch the quadriceps musculature. These muscles when overly tight can cause knee cap and patella tendon issues. Therefore this stretch series can be part of an effective management strategy to manage knee pain related to running and cycling.
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Mike Aunger from Technique Physiotherapy and Sports Medicine, describes what the ITB is and how it can be related to knee pain. He then demonstrates two common foam rolling technique’s for the ITB.
Football is a fantastic form of exercise. It can be entertaining, fun and even exhilarating (when you score a 20 yard volley). It isn’t a surprise that football is considered the world’s most popular sport, such is the excitement that it induces. Over 3.2 billion people around the world watched the last World Cup. It’s played by males and females, the young and the old, and the talented and the not so talented.
However, despite its popularity it also has a high injury rate with many professional and amateur players hurting themselves after a match. There are ways to minimise risk of injury. It is important to condition yourself to avoid minor injuries like sprains and strains. Even if you only play football for pleasure, it is worthwhile going to the gym to build up your hamstring and inner quadriceps muscles. In addition to conditioning, it is imperative that you go through proper stretching, warm-ups and cool downs. Research shows that cold muscles are more injury prone, resulting in athletes experiencing more soreness, tenderness and pain after exercise.
In addition to minor injuries, there are more serious injuries that you can suffer on the football field including:
- Pulled Hamstrings
- Ruptured Cruciate Ligaments
- Groin Pains
If believe you are suffering from one of the above injuries then it is a good idea to consider physiotherapy in London. Here at Technique Physiotherapy we have proven sports injury treatments. We understand that it can be frustrating not to be able to play the sport you love due to injury, which is why we are here to help.
We have been working with athletes, amateur sportsmen and the military for many years. We also offer a sports massage to relieve the stresses in ligaments, tendons and muscles. Our massages will help speed up muscle recovery. All our physiotherapists are highly qualified and will ensure you will get back on the field as soon as possible.
If you would like to find out more information about the services we provide and the treatments we have available then don’t hesitate to contact us today. You won’t be disappointed with the treatments we have available.
Happy New Year!
We hope you all had a fantastic festive period and over indulged to your hearts content! Sometimes a rest from training and work is only a good thing for our fitness regime, as well as our mental health.
So it’s time we head back to the daily grind and of course those new-years training plans. Here at Technique Physiotherapy are one step ahead of you in anticipating a few hiccups along the way. As much as we’d like to prevent everyone from breaking down, injuries are sometimes inevitable. So if in the new-year you find yourself with something that resembles more than a niggle, here are our tips via the British Journal of Sports Medicine to help you sort the problem in the most optimal way:
- Avoid pain, it’s an obvious one but sometimes people continue to train with pain, so, yes it might mean rest for anywhere up to 4/5 days in minor cases
- It’s an age-old piece of advice but ice can help with recovery post strain, this is a better strategy than anti-inflammatory medication.
- Gentle stretching within the limits of pain from 2-3 days post injury.
- Begin with static/isometric strengthening, again within the limits of pain at 2-3 days post injury. Following this progress to concentric followed by eccentric strengthening. This may not all be possible in the early phases post injury and may need to be staggered as the muscle unit recovers.
- Prior to returning to training normal flexibility and contraction of the muscle with minimum discomfort (ideally no pain) should be achieved.
- Post injury it is important that full strength is regained to prevent a reoccurrence, our experts at Technique Physiotherapy will be able to guide you through a complete rehabilitation program.
We understand that injuries are an annoyance, but recovery can be optimised through expert assessment, diagnosis and rehabilitation programs that get you back to where you want to be, training hard!
For those who engage in sport a lot it is almost inevitable they will incur an injury at one point, which is not an issue. The main talking point about an injury is how long recovery will take and how demanding the road to recovery will be. For any individual affected, dealing with a sport injury can be testing both physically and psychologically. Here at Technique Physio, we are aware of how frustrating these challenges can be and this is why we offer support to those trying to cope with injuries in the London area.
Besides the effective physical rehabilitation we provide, there are various other solutions that the sufferer needs to embrace in order to achieve complete recovery and avoid injury recurrence.
It is very important for the individual to accept they have an injury and not dwell on the outside factor that caused it. Accepting the responsibility of the situation enables the athlete to take full control of the recovery process and increase the likelihood of a faster comeback.
Athletes undergoing the healing process should strictly abide by the recommended foods as the diet plays a fundamental part in providing full recovery from injury. The body requires an adequate supply of nutrients, fluid and electrolytes to help rebuild damaged tissues and speed up the recovery process.
Commitment and positive thinking are part and parcel of the bodily recuperation procedure. You need to listen to what your doctor and trainer advise you to do. Your thoughts are also essential in the injury recovery process, as you need to shy away from any negative and self-defeating thoughts.
Target setting is complementary to maintaining a positive mind and dedication. Rather than view the process as injury recovery, set yourself realistic goals and view it as a training challenge. Use the help of those surrounding you to reinforce your commitment to the recovery routines.
As mentioned earlier, physical exercise is the key to a faster injury recovery. Depending on the nature of the injury, your body will require specific rehabilitation procedures provided by professional physiotherapists such as those here at Technique Physio. Using the fantastic services we have on offer and the other necessary requirements listed above will help you overcome your injury in no time. Our employees are highly qualified with extra qualifications so they will certainly be able offer friendly advice and guidance throughout your recovery procedure. If you require more information regarding our effective physio in London and other services on offer, please telephone one of our branches or contact us via email at email@example.com.
An innovative new rehabilitation method is being used in Edmonton, Alberta to help patients regain strength and mobility in their upper body. The rehabilitation exercise comes in the form of playing video games. This may sound farfetched, but a combination of playing physical video games and physiotherapy can help patients with arm and shoulder problems regain the ability to move.
The idea first came from occupational therapy staff at Glenrose hospital as a way to make repetitive actions more interesting. At first devices such as Nintentdo Wii and Xbox Kinnect were used and although they were affective they weren’t very adaptable for patients needs. It was also apparent that software needed to be designed specifically to incorporate the right strength-building actions. The idea was taken to post-graduate students at the University of Alberta who started work on a prototype. The project caught the eye of Rehabtronics, an electronic rehabilitation equipment specialist; they invested in the project and Developed the ReTouch. Click here to see a video of the Rehabilitation Touch Screen, Glenrose Rehabilitation Hospital.
The retouch is a large touch screen device that can play compatible games. The screen can be adjusted by height and screen direction, so it is suitable for wheel chair users, those that can’t stand for long and it can be viewed from various positions. The devices are now being sold across Canada for $10,000 and will be launched internationally next year.
The activities available on the Retouch are games that involve reaching, swiping and pushing things across the screen which are common movements for regaining strength in injured arms and torsos. The software will be suitable for patients who are injured, but also for stroke and brain tumour victims. Instead of simply doing a routine of prescribed actions the patients can now do this whilst having fun, and it will take their mind of any discomfort.
Another great advantage of the ReTouch is that it can recognise patients when they sign in and it can monitor their performance. This means the amount, distance and speed of movements can be recorded and monitored for improvement. Because the software is specifically designed with input from physiotherapists the games can be designed to optimise rehabilitation movements, and the levels of difficulty can take into account each disability.
Until these clever devices are released in the UK, the less fun but tried and trusted methods of traditional physiotherapy remain the best way to recover from strains, injuries and illness. If you’re looking for physiotherapy in London then you’ve come to the right place: we provide manual therapy for injuries and some medical conditions as well as electrotherapy, acupuncture and functional rehabilitation. No matter what your condition, contact us today and we’ll soon have you fighting fit again.
Low back pain (LBP) remains the most common condition seen at physiotherapy practices. There are many factors that may contribute to LBP symptoms, and it is often difficult to identify the exact structure at fault. In fact 85% of chronic LBP disorders have no known diagnosis (O’Sullivan 2005). A diagnosis of Non-Specific Low Back Pain (NSLBP) may be given, which may further add to the frustration felt by patients.
Even when a radiological finding is present following a scan such as an MRI, it is still often difficult to ascertain the exact mechanism by which pain is felt. What is agreed upon is that LBP is often mutli-factorial in nature.
As with many other musculoskeletal injuries, acute LBP may resolve within normal tissue healing time frames of 6-12 weeks. It is when this doesn’t happen that the condition is said to be chronic, and is typically the point at which many cases will present at physiotherapy.
An on-going area of research within musculoskeletal medicine is given to subgrouping patient’s who suffer with LBP, with a view to aiding clinicians to better identify and treat this complicated problem.
O’Sullivan in 2005 attempted to sub-classify chronic LBP disorders:
- Pathoanatomical model – It makes sense that we would look to identify any abnormalities of the local structures and try to identify them as the cause of the pain. Local muscle injury, joint degeneration, disc degeneration / dehydration, and stenosis, where the gaps through which our nerves travel narrow, are common findings on MRI. If these structural changes are the cause of the symptoms they could be described as peripheral pain generators. The issue with this model is that many of these finding are commonly present when people with no LBP are scanned.
- Neurophysiological model – When someone has been in pain for any period of time, and for whatever reason, there may be changes at the spinal cord which cause normal or lightly aggravating sensory input to be perceived as painful. This is known as central sensitisation and is simply understood as being an amplification of the sensations that we feel (Wright & Zusman 2004).
- Mechanical loading model – This involves injurious loads placed upon the spine in our everyday lives. This may be due to such things as sporting activities, DIY or sustained loading postures such as sitting in a poor position at work for long periods.
- Motor control model – This may be where the support provided to the lumbar region is compromised, or for example where an activity is too intense for an individual. The body may not be strong enough, or conditioned enough to cope with the demands being placed upon it, resulting in injury. Movement and motor control impairments are also known to occur in response to pain, which may further exacerbate the symptoms (Hodges & Moseley 2003).
- Psychological model – there are many reasons that contribute to pain felt, and the everyday pressures of life may cause psychological distress that may play a role. Mal-adaptive coping strategies, negative thinking, pathological fear, abnormal anxiety and catastrophizing are among many psychological factors that may affect the way pain is generated centrally. Social factors such as family tensions and cultural beliefs may also be involved.
- Biopsychosocial model – This may be where there is a mixture of all the different models. It is now accepted that most chronic LBP sufferers will present with aspects of more than one model in their subjective history. This requires the physiotherapist to employ a multi-dimensional approach in order to understand and treat this problem (McCarthy et al 2004).
Hodges P, Moseley G. Pain and motor control of the lumbo-pelvic region: effect and possible mechanisms. Journal of Electromyo- graphy and Kinesiology 2003;13:361–70.
McCarthy C, Arnall F, Strimpakos N, Freemont A, Oldham J. The Biopsychosocial classification of non-specific low back pain: a systematic review. Physical Therapy Reviews 2004;9:17–30.
Wright A, Zusman M. Neurophysiology of pain and pain modulation. In: Modern Manual Therapy, Boyling and Jull. 3rd ed. Amsterdam: Elsevier; 2004.
London Acupuncture Therapy is an ancient practice dating back as far as 1000 BC, yet in the West research is still ongoing into what the practice is and how it works. Many of acupuncture’s claims have been substantiated, and new studies continue to show its effectiveness. New research by York University has explored the use and possible benefits of acupuncture for patients with depression. The study showed that those who received acupuncture alongside their usual care package reported greater improvements than those who solely received their usual care procedure.
Acupuncture can be approached from either a traditional or a Western perspective. The traditional approach explains acupuncture as a method of restoring the balance between yin and yang by moving qi around the body; from this point of view, the symptoms of depression may be alleviated by restoring a sense of balance to the individual. There is also a more focussed understanding of acupuncture which is based more on scientific results which show how the practice helps to stimulate healing in tissues.
At Technique Physio, we practice acupuncture in London as part of our physiotherapy processes, using it to great effect to facilitate relaxation in muscles following trauma, long-term pain or to aid muscle stretch. Our practices tend to be more focussed on achieving specific physical outcomes; nonetheless we find it fascinating that acupuncture has the potential to help people in such a variety of circumstances. The more we discover about the body and how it works, the more we will be able to heal and refine it.
Our practitioners are highly skilled and use tried and tested methods to return our patients to full health. We use a combination of massage, fitness, electro-therapy and acupuncture techniques as appropriate to each individual case. We are so committed to improving people’s lives that we will often ‘restore’ our patients to a greater level of fitness than they had before their injury. If you have an injury or a long-standing muscle pain, speak to our team today and the team at our physio clinic in London will soon have you fighting fit!
A sportsman’s peak performance may be dependent upon the proper use and application of sports massage. More than a treatment for injuries, sports massage produces great benefits for athletes physically, physiologically, and psychologically.
Physical Effects of Massage
Pumping: The stroking movements in massage suck fluid through blood vessels and lymph vessels. By increasing the pressure in front of the stroke, a vacuum is created behind. This is especially important in tight or damaged muscle tissue, as a tight muscle will squeeze blood out like a sponge, depriving the tissues of vital nutrients and energy needed for repairs.
Increased flexibility: Massage stretches muscle tissue in a multidirectional manner, both longitudinally and laterally. It can also have a similar effect on the muscular sheath and surrounding fascia, allowing a beneficial release of stored tension and pressure.
Relieves pain: Recent medical research has revealed that the benefits of massage include pain relief. This is achieved by stimulating the release of endorphins, which are the body’s “happy” hormones. Conditions such as fibromyalgia, chronic fatigue syndrome, back and neck pain, and many others can be helped by regular massage. Because massage relieves pain regardless of cause, it also lessens the body’s need for pain-killing medication.
Psychological Effects of Massage
Relaxation: Massage creates an environment whereby heat generation, enhanced circulation and increased flexibility are all promoted. All of these factors play a role in stimulating mechanoreceptors in the body and creating relaxation.
Improves concentration: Massage makes one feel relaxed and calm, which promotes focus and concentration. This, in turn, helps the mind to be more creative and productive. Massage also makes one more aware of the body and helps one to identify what it needs.
Physiological Effects of Massage
Invigorating: If massage is done with brisk movements, such as would be done before an event, then this can produces an invigorating feeling.
In summary, massage therapy is more than simply taking time out. Studies continue to prove the physical and emotional benefits of even a single massage therapy session. So if you want to prevent muscle pain, improve blood circulation and relax, and are looking for a sports injury clinic in London, we are here, and we are happy to help you.
Optimism surrounds the future of Jack Wilshere as an unlucky run of injuries seems to have been finally put behind him. The 21 year old Arsenal regular has played for a full 90 minutes only twice in the last three years, but spirits are said to be positive ahead of a forthcoming England friendly against Scotland.
Wilshere has only played 413 minutes as an England representative in total, having been dogged by persistent ankle problems following his debut cap against Hungary in 2010. The combined opportunities encompassed by his layoff are thought to have denied him as many as 25 caps. Wilshere has repeatedly stated his enthusiasm to return for entire 90 minute duration, but has so far been cautiously utilised by Arsène Wenger in his first complete pre-season for three years, and England manager Roy Hodgson is thought to be likely to play Wilshere for 60 minutes at most.
The nature of Wilshere’s initial injury was diagnosed as a stress fracture within his ankle. Sometimes referred to as a hairline fracture, this condition is usually a very small crack within the bone that is caused by repetitive levels of stress or weight upon the ankle or leg area. Particularly prevalent in weight bearing bones such as the tibia or metatarsals, the injury is fairly common among sportsmen and women, with periods of rest extending up to sixteen weeks generally constituting the only way to achieve complete levels of rehabilitation. A cast is often required for up to eight weeks after the diagnosis of the problem, but even after the rest period a gradual resumption of sporting activities is still encouraged, as the complete remodelling of the bone can take months after the injury appears to be overcome.
Particularly severe fractures, as Wilshere’s turned out to be, can require surgery to properly mend the damage, with a pin within the fracture area facilitating rehabilitation times of half a year. In most cases though, further rehabilitation usually involves physiotherapy to regain the loss of muscle strength. Here at Technique Physio we are one of the premier examples of a clinic specialising in strength and conditioning in London. We know how frustrating it can be to be forced out of your chosen sport due to an injury, and because of that our professional team are committed to helping people tackle their injuries early on, allowing them to return to what they do best without developing additional complications. We pride ourselves on the success rate of our rehabilitation programmes, so please do not hesitate to contact us for any further information.