Danny Wray 26/02/2024 Danny Wray 26/02/2024

Working From Home Survival Guide

Is working from home making you ill and injured? Are you in pain & stiffer than ever? Are you feeling isolated and unsupported? The risks are real and you are not alone. This survival guide will help you make better choices to reduce pain & stiffness and look after your body and mind. What are you waiting for? Follow our top tips to move more, organise yourself and have a positive impact on your physical and mental health

Is Working from home breaking you? Do you feel:

Stiff and sore?
back, neck, joint or muscle pains?
headaches or vision problems?
overwhelmed?
fatigued?
irritable?
low mood?

The risks of working from home (WFH) to physical and mental health are significant and real.

If you are feeling any of these issues you are not alone. You need to take positive action now and improve your individual situation.

Mental health charities recognise the risks to physical and mental health caused by WFH and recommend making action plans.

Below we will list our top tips for how you can act now to prioritise your health. In Summary you need to :

MOVE MORE
GET ORGANISED
OPTIMISE YOUR WORKSPACE

Take Positive Action and Get Organised To Improve Your WFH Situation

top tip 1 - move more!

The single most important thing you can do to improve your WFH health is to move more. If you roll out of bed, grab a coffee then plant yourself at your desk with no movement or plans to move then you are brewing trouble. The NHS recommends reducing your sitting time significantly to improve your health and reduce the risks of type 2 diabetes, some cancers and even early death!

Are you already struggling with pain & stiffness in your neck, shoulders, back or hips? Check out these links to our previous blogs for advice, stretching and mobility instructional videos:

Movement Is The Key - Could you try Yoga?

When we are static (sitting or standing still) compressive and dehydrating forces are at work on our joints and soft tissues. All of our major body systems slow down and become sluggish which in the longer term contributes to significant health issues. The phase ‘Sitting Is the new smoking’ has been coined to highlight just how serious the impact of sedentary lifestyles can be

Movement creates positive pressure changes and improved fluid movement through our body as well as stimulating our body systems to be more active and alert. All of this helps to balance and reverse the negative effects of being static. Research shows us that movement and exercise can also help reduce stress and improve your mood.

Try these ideas:

Make time to move or you will get injured or sore

Rise earlier - Fit at least 10+ minutes of movement in before you hit the desk
Step challenge - Set a challenging daily step goal and go about smashing it. You need to prioritise time to walk. Try breaking it up into multiple smaller chunks (10-20 minutes x 2-3) throughout the day
Take breaks - Do not sit and rust at your desk! Take multiple complete breaks away from your desk and work. Walk, stretch or exercise, it doesn’t really matter, just take a break & move
Get outside - Combine fresh air & movement. Great for refreshing body & mind
Exercise for fun - Find something you enjoy and can commit to on at least a semi regular basis (2-3 x per week). Gym, walking, jogging, yoga, swimming etc.

Daily step targets are a great way to increase your activity. Get walking!

top tip 2 - organise yourself

Failure to plan is planning to fail! You need to actively organise yourself to make smarter, healthier choices and start reducing the negative impact of WFH.

We are great at making excuses for negative behaviour as it is generally the easier/lazier option. Get organised & remove barriers to promote positive action.

Try these ideas:

Plan Micro-Breaks - Aim to move away from your work for a minimum of 2-3 minutes every hour. Ideally combine this break with a little movement, stretching & breathing. 2-3 minutes of movement hourly is infinitely more important than trying to undo 8+ hours of static WFH with an end of day workout.
Set Movement Alarms - Use smart watches, desktop reminders or a simple timer to remind you when it’s time to get up and move. As already mentioned, ideally aim for a few minutes movement every hour as a minimum. Don’t ignore it! Get up and move.

Drink at least 2-3 litres of water every day

Create Dedicated Space - Dedicate some space at home away from your office or workstation setup to stretch, move & exercise. Get a yoga mat down, gather any small equipment like foam rollers or exercise bands and have it accessible. Removing the barrier of having to get setup each time you want to exercise will significantly increase your compliance

Measure Water Intake - Aim to drink at least 2 - 3 litres of water a day. Many people are chronically dehydrated and don’t even know it. This contributes massively to muscle and joint pain, headaches and general fatigue. Poor water intake increases your risk of dysfunctional metabolism and chronic diseases. Your tissues and body systems need water to function so give it to them! Use a water bottle to track your consumption and trigger better habits

top tip 3 - optimise your work space setup

When it comes to WFH there is no perfect workstation setup but you can improve and optimise in some areas. This article by the New York Times gives some further ideas on equipment and optimal desk setup. However, there is no point in forking out thousands on space age chairs and desks if you sit on you butt and barely move for 8+ hours a day.

You can’t buy your way to healthier WFH and you must still prioritise movement, regular breaks and a structure to your day that gives you balance physically and mentally. Once that’s in place see if you can implement some of the following ideas:

Stand Instead of Sit. Use a riser to optimise your screen and mouse position.

Stand Instead of Sit - Standing is probably the lesser of 2 evils and tends to naturally lead to a bit more movement and reduced pressure on some areas like the neck and lower back. If your work station allows it alternate sit to stand regularly throughout the day
Use Equipment & Aids - Optimise your sitting & standing postures by utilising equipment. Perhaps your employer can supply equipment such as a desk riser for raising the height of your monitor. Ergonomic chairs and variations of mouse and keyboards are available to promote better positioning and reduce repetitive strain. Access what you can & make arrangements that suit your own setup.
Stretch & Move - Our bodies love symmetry but unfortunately WFH and office based work in general promotes repetition with repeated postures, positions and static behaviours.
At risk of repeating ourselves here you need to counter static behaviours by moving your muscles and joints regularly through a large range and routinely in the opposite direction to the postures you adapt while working. For example to counter tightness in the hips and lower back from sitting we should target arching our lower back and lengthening our front hip and thigh muscles. Check out our Mobility blogs and Videos here.

Summary

It’s time for you to take positive action if you want to improve your WFH situation. Stop making excuses, organise yourself and make healthier choices now to improve your physical and mental well being. It’s up to you!

thank you

Thanks for reading, please share with any friends, family or colleagues who could benefit.

We are always here to listen & help. Our specialist team can help you navigate and manage any ache, pain or injury.

Use the links below to Book an appointment now or Contact us with any questions

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Danny Wray 04/07/2022 Danny Wray 04/07/2022

Shockwave therapy for Tibial Stress syndrome (shin splints)

Written by Daniel Wray (BSc Hons Physio/ PG Dip Sports Physio)

What is Shockwave Therapy?

Shockwave therapy is a non invasive, non surgical procedure used to treat a variety of injuries and painful conditions. It is often referred to as extracorporeal (outside of the body) shockwave therapy or ESWT.

Shockwaves are a type of acoustic wave which carry high energy to painful areas and tissues during various phases of injury helping to stimulate a tissue healing response.

The waves are created by compressed air which is then applied by the therapist onto the affected area via a handheld device.

Shockwave has recently been compared to ultrasound, however the two waveforms are very different. The energy produced via shockwave promotes regeneration and reparative processes of the bones, tendons and other soft tissues.

Shockwave therapy carries minimal risk and is a fast and effective treatment for many chronic painful conditions. The picture below descibres some of the mechanisms of action for shockwave therapy.

WHAT IS TIBIAL STRESS SYNDROME?

Tibial stress syndrome, also known as shin splints, is an overuse injury which leads to persistent dull pain at the front of the shin along the tibial edge.
It is more common in those who don’t exercise regularly and then suddenly try to run or increase activity levels significantly.
Symptoms include overall pain at the shin area, pain after exercise and if severe, can be painful when walking or using stairs

SHOCKWAVE THERAPY FOR TIBIAL STRESS SYNDROME

Clients who do not respond to conservative treatment including reduced activity and stretching and strengthening exercises should consider shockwave therapy.
Shockwave therapy can be targeted at the painful area and can increase blood flow as well as stem cell activity promoting increased healing and reduced pain
For optimal treatment outcomes shockwave therapy will be combined with a bespoke rehabilitation and strengthening plan based around an assessment of your unique needs and goals by our experienced Physiotherapists

What does a shockwave treatment session involve?

Shockwave therapy for tennis elbow (Lateral epicondylalgia)

Shockwave therapy requires no injections or surgery.

It is usually indicated when Physiotherapy alone does not improve specific symptoms which have persisted for at least 12 weeks.

The treatment is administered via a handheld device which is placed on the skin above the injured area. The shockwaves pass into the tissue in the form of low energy sound waves which pass into the injured area enhancing blood flow and stimulating a tissue healing response.

For optimal results shockwave treatment requires a course of 3-4 treatments delivered once every 7-10 days. The shockwave treatment itself takes only a few minutes. When you book Shockwave therapy at Physio Effect we will always assess you fully on an individual basis, listening carefully to your history and needs, so that we can formulate the best possible treatment plan.

Why choose the Swiss Dolorclast?

Swiss Dolorclast Smart 20 shockwave System

Not all shockwave treatments are equal so please be careful and research before committing to any treatment. Some companies may charge significant amounts for shockwave therapy yet deliver their treatment on cheap, untested and sub-standard machines. Cheap machines will be unable to produce the kind of pressures required to create a therapeutic treatment effect. At Physio Effect we do not compromise on quality and have therefore purchased the top of the range Swiss Dolorclast system to deliver our shockwave treatments.

The Swiss Dolorclast systems have been tried, tested and proven as effective systems for pain relief and injury recovery. On the Physiotherapy evidence Database 34 out of 62 randomised controlled trials listed used the Dolorclast shockwave systems, providing substantial high quality evidence of their efficacy.

Does shockwave therapy hurt?

Shockwave treatment for medial tibial stress syndrome (shin splints)

In simple terms shockwave treatment is at the least uncomfortable and in some cases can be painful. The nature of this technology requires the delivered shockwaves to create a focal tissue response to stimulate blood flow and cell reaction and to achieve this a level of discomfort is required. If you have received pain free shockwave treatment or been offered it as pain free it may be worth questioning if the intensity and quality of treatment provided is within the range required for therapeutic benefit.

Shockwave treatment generally takes only 3-5 minutes to deliver so most people are quite able to cope with the short duration of discomfort. Your therapist will work with you to adjust the treatment intensity so that optimal results can be achieved while managing any discomfort.

Is there any reason I can’t have shockwave therapy?

In general terms shockwave therapy is very safe and causes minimal side effects. There are relatively few contraindications to the radial shockwave which we use here at Physio Effect.

Shockwave therapy is contraindicated if;

You are pregnant
You are being treated for cancer
You have an infection or wound at the treatment site
You have had a steroid injection in the previous 6 weeks

Shockwave therapy for subacromial impingement syndrome

Shockwave therapy may not be appropriate, or used with caution if;

You have metal pins, plates or prosthesis in the area requiring treatment
You have a blood clotting disorder
You are under 18
You are taking anticoagulant medication
You have had a serious tissue rupture at the injury site previously
Loss of sensation at the site of injury

If you are in any doubt about whether shockwave therapy is suitable for you then please contact us and we will be happy to guide you.

Seeking guidance or have questions? We Can Help.

Our experienced team at Physio Effect are specialists in the field and will be happy to answer any questions you might have about Shockwave Therapy. Click below to contact us.

Ready to take decisive action and book shockwave therapy? Click below to Book Now!

Thank You

Thank you for taking the time to read this post, we sincerely hope that you find it useful. We appreciate all feedback so please take a moment and let us know what you think.

Danny Wray 13/06/2022 Danny Wray 13/06/2022

Shockwave therapy for Osgood Schlatter disease

Written by Daniel Wray (BSc Hons Physio/ PG Dip Sports Physio)

What is Shockwave Therapy?

Shockwaves are a type of acoustic wave which carry high energy to painful areas and tissues during various phases of injury helping to stimulate a tissue healing response.

The waves are created by compressed air which is then applied by the therapist onto the affected area via a handheld device.

Shockwave therapy carries minimal risk and is a fast and effective treatment for many chronic painful conditions. The picture below descibres some of the mechanisms of action for shockwave therapy.

WHAT IS OSGOOD SCHLATTER DISEASE?

Osgood-Schlatter is inflammation inflammation of the area just below the knee where the tendon from the kneecap (patellar tendon) attaches to the shinbone (tibia) at the tibial tuberosity.
It is most common during growth spurts in adolescents when bones, tendons, muscles and other structures are changing rapidly. Physical activity puts further stress on these structures so adolescents who participate in sports such as running, football, and athletics are more susceptible to this injury
Symptoms include knee pain, pain at the top of the shin and tight quads and hamstrings

SHOCKWAVE THERAPY FOR OSGOOD SCHLATTER DISEASE

Clients who do not respond to conservative treatment including activity modification and stretching and strengthening exercises should consider shockwave therapy.
The shock waves applied promote blood flow and stimulate stem cell activity in the tissue providing pain relief while increasing the healing response.
For optimal treatment outcomes shockwave therapy will be combined with a bespoke rehabilitation and strengthening plan based around an assessment of your unique needs and goals by our experienced Physiotherapists

What does a shockwave treatment session involve?

Shockwave therapy requires no injections or surgery.

It is usually indicated when Physiotherapy alone does not improve specific symptoms which have persisted for at least 12 weeks.

Why choose the Swiss Dolorclast?

Does shockwave therapy hurt?

Is there any reason I can’t have shockwave therapy?

In general terms shockwave therapy is very safe and causes minimal side effects. There are relatively few contraindications to the radial shockwave which we use here at Physio Effect.

Shockwave therapy is contraindicated if;

You are pregnant
You are being treated for cancer
You have an infection or wound at the treatment site
You have had a steroid injection in the previous 6 weeks

Shockwave therapy may not be appropriate, or used with caution if;

You have metal pins, plates or prosthesis in the area requiring treatment
You have a blood clotting disorder
You are under 18 (parent / guardian consent required)
You are taking anticoagulant medication
You have had a serious tissue rupture at the injury site previously
Loss of sensation at the site of injury

If you are in any doubt about whether shockwave therapy is suitable for you then please contact us and we will be happy to guide you.

Seeking guidance or have questions? We Can Help.

Our experienced team at Physio Effect are specialists in the field and will be happy to answer any questions you might have about Shockwave Therapy. Click below to contact us.

Ready to take decisive action and book shockwave therapy? Click below to Book Now!

Thank You

Thank you for taking the time to read this post, we sincerely hope that you find it useful. We appreciate all feedback so please take a moment and let us know what you think.

Danny Wray 30/05/2022 Danny Wray 30/05/2022

Shockwave therapy for shoulder impingement syndrome

Written by Daniel Wray (BSc Hons Physio/ PG Dip Sports Physio)

What is Shockwave Therapy?

Shockwaves are a type of acoustic wave which carry high energy to painful areas and tissues during various phases of injury helping to stimulate a tissue healing response.

The waves are created by compressed air which is then applied by the therapist onto the affected area via a handheld device.

Shockwave therapy carries minimal risk and is a fast and effective treatment for many chronic painful conditions. The picture below descibres some of the mechanisms of action for shockwave therapy.

WHAT IS SHOULDER IMPINGEMENT SYNDROME?

Shoulder impingement is often referred to as swimmers shoulder due to the repeated overhead motions carried out by swimmers. It may also be known as subacromial impingement.
Impingement is when the supraspinatus tendon of the rotator cuff rubs against the acromion (shoulder blade) due to a narrowing of the space between these two structures. The tendon can be repeatedly pinched or impinged leading to tissue injury, inflammation and pain.
Symptoms include sudden catching pain when lifting your arm overhead or backwards. Pain can occur at night causing sleep disturbance
Impingement can occur after a fall onto an outstretched arm but is more typically a gradual process caused by wear and tear and overuse of the shoulder
Impingement is more common in sports requiring repetitive overhead shoulder movements such as tennis or swimming

SHOCKWAVE THERAPY FOR SHOULDER IMPINGEMENT

Shock waves are passed through the skin to the injured part of the shoulder using a special hand held probe.
The shock waves applied promote blood flow and stimulate stem cell activity in the tissue providing pain relief while increasing the healing response.
For optimal treatment outcomes shockwave therapy will be combined with a bespoke rehabilitation and strengthening plan based around an assessment of your unique needs and goals by our experienced Physiotherapists

What does a shockwave treatment session involve?

Shockwave therapy requires no injections or surgery.

It is usually indicated when Physiotherapy alone does not improve specific symptoms which have persisted for at least 12 weeks.

Why choose the Swiss Dolorclast?

Does shockwave therapy hurt?

Is there any reason I can’t have shockwave therapy?

In general terms shockwave therapy is very safe and causes minimal side effects. There are relatively few contraindications to the radial shockwave which we use here at Physio Effect.

Shockwave therapy is contraindicated if;

You are pregnant
You are being treated for cancer
You have an infection or wound at the treatment site
You have had a steroid injection in the previous 6 weeks

Shockwave therapy may not be appropriate, or used with caution if;

You have metal pins, plates or prosthesis in the area requiring treatment
You have a blood clotting disorder
You are under 18
You are taking anticoagulant medication
You have had a serious tissue rupture at the injury site previously
Loss of sensation at the site of injury

If you are in any doubt about whether shockwave therapy is suitable for you then please contact us and we will be happy to guide you.

Seeking guidance or have questions? We Can Help.

Our experienced team at Physio Effect are specialists in the field and will be happy to answer any questions you might have about Shockwave Therapy. Click below to contact us.

Ready to take decisive action and book shockwave therapy? Click below to Book Now!

Thank You

Thank you for taking the time to read this post, we sincerely hope that you find it useful. We appreciate all feedback so please take a moment and let us know what you think.

Danny Wray 23/05/2022 Danny Wray 23/05/2022

Shockwave therapy for proximal hamstring tendinopathy

Written by Daniel Wray (BSc Hons Physio/ PG Dip Sports Physio)

What is Shockwave Therapy?

Shockwaves are a type of acoustic wave which carry high energy to painful areas and tissues during various phases of injury helping to stimulate a tissue healing response.

The waves are created by compressed air which is then applied by the therapist onto the affected area via a handheld device.

Shockwave therapy carries minimal risk and is a fast and effective treatment for many chronic painful conditions. The picture below descibres some of the mechanisms of action for shockwave therapy.

WHAT IS PROXIMAL HAMSTRING TENDINOPATHY?

Proximal hamstring tendinopathy is the breakdown of collagen at the top of the hamstrings near to where the tendon attaches to the bone. It is common among long distance runners and athletes that regularly sprint with directional changes
Symptoms include pain at the very top of the hamstrings, just at the buttock crease. Pain usually occurs after activities with increased post exercise stiffness
The condition is typically the result of cumulative micro-trauma to the tendon which fails to fully heal. This results in degeneration and partial tearing of the tendon causing pain, weakness and impaired function
Symptoms may be progressive over many months or even years

SHOCKWAVE THERAPY FOR PROXIMAL HAMSTRING TENDINOPATHY

Shock waves are passed through the skin to the injured part of the hamstring using a special hand held probe.
The shock waves applied promote blood flow and stimulate stem cell activity in the tissue providing pain relief while increasing the healing response.
For optimal treatment outcomes shockwave therapy will be combined with a bespoke rehabilitation and strengthening plan based around an assessment of your unique needs and goals by our experienced Physiotherapists

What does a shockwave treatment session involve?

Shockwave therapy requires no injections or surgery.

It is usually indicated when Physiotherapy alone does not improve specific symptoms which have persisted for at least 12 weeks.

Why choose the Swiss Dolorclast?

Does shockwave therapy hurt?

Is there any reason I can’t have shockwave therapy?

In general terms shockwave therapy is very safe and causes minimal side effects. There are relatively few contraindications to the radial shockwave which we use here at Physio Effect.

Shockwave therapy is contraindicated if;

You are pregnant
You are being treated for cancer
You have an infection or wound at the treatment site
You have had a steroid injection in the previous 6 weeks

Shockwave therapy may not be appropriate, or used with caution if;

You have metal pins, plates or prosthesis in the area requiring treatment
You have a blood clotting disorder
You are under 18
You are taking anticoagulant medication
You have had a serious tissue rupture at the injury site previously
Loss of sensation at the site of injury

If you are in any doubt about whether shockwave therapy is suitable for you then please contact us and we will be happy to guide you.

Seeking guidance or have questions? We Can Help.

Our experienced team at Physio Effect are specialists in the field and will be happy to answer any questions you might have about Shockwave Therapy. Click below to contact us.

Ready to take decisive action and book shockwave therapy? Click below to Book Now!

Thank You

Thank you for taking the time to read this post, we sincerely hope that you find it useful. We appreciate all feedback so please take a moment and let us know what you think.

Danny Wray 19/05/2022 Danny Wray 19/05/2022

Shockwave therapy for tennis elbow (lateral epicondylitis)

Written by Daniel Wray (BSc Hons Physio/ PG Dip Sports Physio)

What is Shockwave Therapy?

Shockwaves are a type of acoustic wave which carry high energy to painful areas and tissues during various phases of injury helping to stimulate a tissue healing response.

The waves are created by compressed air which is then applied by the therapist onto the affected area via a handheld device.

Shockwave therapy carries minimal risk and is a fast and effective treatment for many chronic painful conditions.

**Physio Effect - Tennis Elbow Pain Experts**

Physio Effect are so confident in their shockwave therapy we offer a ‘Money Back Guarantee’ (Ts & Cs Apply)

Want to learn more about our Expert Approach to treating Tennis Elbow? Click HERE

get help - book now

WHAT IS TENNIS ELBOW (LATERAL EPICONDYLITIS)?

Lateral Epicondylitis is commonly known as tennis elbow while Medial Epicondylitis is known as golfers elbow.
It is caused by overuse of the muscles of the forearm which attach to the inner (golfers) and outer (tennis) elbow
Overuse causes tissue overload and cumulative micro-trauma where damaged tissue fails to properly heal. Pain and weakness then occur at the outside (lateral) or inside (medial) of the elbow joint
Symptoms include pain when lifting or bending your arm. Weakness and pain often occur when gripping and lifting objects or when twisting your forearm such as opening a jar
Symptoms may be progressive over many months or even years

SHOCKWAVE THERAPY FOR TENNIS OR GOLFERS ELBOW

Shock waves are passed through the skin to the injured part of the elbow, using a special hand held probe.
The shock waves applied promote blood flow and stimulate stem cell activity in the tissue providing pain relief while increasing the healing response.
For optimal treatment outcomes shockwave therapy will be combined with a bespoke rehabilitation and strengthening plan based around an assessment of your unique needs and goals by our experienced Physiotherapists

see an expert - book now

What does a shockwave treatment session involve?

Shockwave therapy requires no injections or surgery.

It is usually indicated when Physiotherapy alone does not improve specific symptoms which have persisted for at least 12 weeks.

Why choose the Swiss Dolorclast?

Does shockwave therapy hurt?

shock me! book now

Is there any reason I can’t have shockwave therapy?

In general terms shockwave therapy is very safe and causes minimal side effects. There are relatively few contraindications to the radial shockwave which we use here at Physio Effect.

Shockwave therapy is contraindicated if;

You are pregnant
You are being treated for cancer
You have an infection or wound at the treatment site
You have had a steroid injection in the previous 6 weeks

Shockwave therapy may not be appropriate, or used with caution if;

You have metal pins, plates or prosthesis in the area requiring treatment
You have a blood clotting disorder
You are under 18
You are taking anticoagulant medication
You have had a serious tissue rupture at the injury site previously
Loss of sensation at the site of injury

If you are in any doubt about whether shockwave therapy is suitable for you then please contact us and we will be happy to guide you.

Seeking guidance or have questions? We Can Help.

Our experienced team at Physio Effect are specialists in the field and will be happy to answer any questions you might have about Shockwave Therapy. Click below to contact us.

Thank You

Thank you for taking the time to read this post, we sincerely hope that you find it useful. We appreciate all feedback so please take a moment and let us know what you think.

Danny Wray 09/05/2022 Danny Wray 09/05/2022

Shockwave therapy for calcific shoulder tendinopathy

Written by Daniel Wray (BSc Hons Physio/ PG Dip Sports Physio)

What is Shockwave Therapy?

Shockwave therapy for calcific shoulder tendinopathy (shoulder tendinitis)

Shockwaves are a type of acoustic wave which carry high energy to painful areas and tissues during various phases of injury helping to stimulate a tissue healing response.

The waves are created by compressed air which is then applied by the therapist onto the affected area via a handheld device.

Shockwave therapy carries minimal risk and is a fast and effective treatment for many chronic painful conditions. The picture below descibres some of the mechanisms of action for shockwave therapy.

WHAT IS CALCIFIC SHOULDER TENDINOPATHY?

Calcific shoulder tendinopathy occurs when hydroxyapatite crystals deposit within the rotator cuff shoulder tendons. (Hydroxyapatite is an essential ingredient for normal bones and teeth. However sometimes unwanted crystals can form in or around joints and tendons causing inflammation in the surrounding structures.)
Symptoms include sudden or gradual pain in the shoulder and in severe cases range of movement in the shoulder may be significantly reduced. Pain can often be felt radiating down the back and front of the arm.
Symptoms can be similar or mimic those of shoulder impingement which may also be treated via shockwave therapy
Symptoms may be progressive over many months or even years

SHOCKWAVE THERAPY FOR CALCIFIC SHOULDER TENDINOPATHY

Shock waves are passed through the skin to the injured part of the shoulder using a special hand held probe.
The shock waves applied promote blood flow and stimulate stem cell activity in the tissue providing pain relief while increasing the healing response. The shock waves can also help to break up the crystal deposits
For optimal treatment outcomes shockwave therapy will be combined with a bespoke rehabilitation and strengthening plan based around an assessment of your unique needs and goals by our experienced Physiotherapists

What does a shockwave treatment session involve?

Shockwave therapy requires no injections or surgery.

It is usually indicated when Physiotherapy alone does not improve specific symptoms which have persisted for at least 12 weeks.

Why choose the Swiss Dolorclast?

Does shockwave therapy hurt?

Is there any reason I can’t have shockwave therapy?

In general terms shockwave therapy is very safe and causes minimal side effects. There are relatively few contraindications to the radial shockwave which we use here at Physio Effect.

Shockwave therapy is contraindicated if;

You are pregnant
You are being treated for cancer
You have an infection or wound at the treatment site
You have had a steroid injection in the previous 6 weeks

Shockwave therapy may not be appropriate, or used with caution if;

You have metal pins, plates or prosthesis in the area requiring treatment
You have a blood clotting disorder
You are under 18
You are taking anticoagulant medication
You have had a serious tissue rupture at the injury site previously
Loss of sensation at the site of injury

If you are in any doubt about whether shockwave therapy is suitable for you then please contact us and we will be happy to guide you.

Seeking guidance or have questions? We Can Help.

Our experienced team at Physio Effect are specialists in the field and will be happy to answer any questions you might have about Shockwave Therapy. Click below to contact us.

Ready to take decisive action and book shockwave therapy? Click below to Book Now!

Thank You

Thank you for taking the time to read this post, we sincerely hope that you find it useful. We appreciate all feedback so please take a moment and let us know what you think.

Danny Wray 28/02/2022 Danny Wray 28/02/2022

Shockwave therapy for Greater trochanteric pain syndrome

Written by Daniel Wray (BSc Hons Physio/ PG Dip Sports Physio)

What is Shockwave Therapy?

Shockwave therapy for Greater trochanteric pain syndrome (trochanteric bursitis)

Shockwaves are a type of acoustic wave which carry high energy to painful areas and tissues during various phases of injury helping to stimulate a tissue healing response.

The waves are created by compressed air which is then applied by the therapist onto the affected area via a handheld device.

Shockwave therapy carries minimal risk and is a fast and effective treatment for many chronic painful conditions. The picture below descibres some of the mechanisms of action for shockwave therapy.

WHAT IS GREATER TROCHANTERIC PAIN SYNDROME?

Previously known as trochanteric bursitis. It is caused by degenerative changes that affect the tendon and bursa of the gluteal muscles.
Symptoms include pain on the outside of the thigh that is heightened with long periods of sitting, walking or general exercise. It can be painful to lie on the affected side.
Weakness and muscle imbalance around the hip may contribute to symptoms
Symptoms can be progressive over many months or even years

SHOCKWAVE THERAPY FOR GREATER TROCHANTERIC PAIN SYNDROME

Shock waves are passed through the skin to the injured part of the hip, using a special hand held probe.
The shock waves applied promote blood flow and stimulate stem cell activity in the tissue providing pain relief while increasing the healing response
For optimal treatment outcomes shockwave therapy will be combined with a bespoke rehabilitation and strengthening plan based around an assessment of your unique needs and goals by our experienced Physiotherapists

What does a shockwave treatment session involve?

Shockwave therapy requires no injections or surgery.

It is usually indicated when Physiotherapy alone does not improve specific symptoms which have persisted for at least 12 weeks.

Why choose the Swiss Dolorclast?

Does shockwave therapy hurt?

Is there any reason I can’t have shockwave therapy?

In general terms shockwave therapy is very safe and causes minimal side effects. There are relatively few contraindications to the radial shockwave which we use here at Physio Effect.

Shockwave therapy is contraindicated if;

You are pregnant
You are being treated for cancer
You have an infection or wound at the treatment site
You have had a steroid injection in the previous 6 weeks

Shockwave therapy may not be appropriate, or used with caution if;

You have metal pins, plates or prosthesis in the area requiring treatment
You have a blood clotting disorder
You are under 18
You are taking anticoagulant medication
You have had a serious tissue rupture at the injury site previously
Loss of sensation at the site of injury

If you are in any doubt about whether shockwave therapy is suitable for you then please contact us and we will be happy to guide you.

Seeking guidance or have questions? We Can Help.

Our experienced team at Physio Effect are specialists in the field and will be happy to answer any questions you might have about Shockwave Therapy. Click below to contact us.

Ready to take decisive action and book shockwave therapy? Click below to Book Now!

Thank You

Thank you for taking the time to read this post, we sincerely hope that you find it useful. We appreciate all feedback so please take a moment and let us know what you think.

Danny Wray 23/02/2022 Danny Wray 23/02/2022

Shockwave therapy for Patellar tendinopathy (Jumper's knee)

Written by Daniel Wray (BSc Hons Physio/ PG Dip Sports Physio)

What is Shockwave Therapy?

Shockwaves are a type of acoustic wave which carry high energy to painful areas and tissues during various phases of injury helping to stimulate a tissue healing response.

The waves are created by compressed air which is then applied by the therapist onto the affected area via a handheld device.

Shockwave therapy carries minimal risk and is a fast and effective treatment for many chronic painful conditions. The picture below descibres some of the mechanisms of action for shockwave therapy.

WHAT IS PATELLAR TENDINOPATHY?

Patellar tendinopathy is the breakdown of collagen within the patellar tendon. This is the tendon that connects your knee to your shin
Symptoms include pain just below the kneecap which may be tender to touch
Often referred to as jumper's knee as it frequently occurs in sports involving jumping such as basketball or netball.
It is typically an overuse condition where repetitive activity such as jumping and landing puts excessive pressure on the patellar tendon causing cumulative micro traumas which fail to heal fully
Long term degradation of the tendon can increase the risk of a rupture if not treated and corrected

SHOCKWAVE THERAPY FOR PATELLAR TENDINOPATHY

Shock waves are passed through the skin to the injured part of the knee, using a special hand held probe.
The shock waves applied promote blood flow and stimulate stem cell activity in the tissue providing pain relief while increasing the healing response
For optimal treatment outcomes shockwave therapy will be combined with a bespoke rehabilitation and strengthening plan based around an assessment of your unique needs and goals by our experienced Physiotherapists

What does a shockwave treatment session involve?

Shockwave therapy requires no injections or surgery.

It is usually indicated when Physiotherapy alone does not improve specific symptoms which have persisted for at least 12 weeks.

Why choose the Swiss Dolorclast?

Does shockwave therapy hurt?

Is there any reason I can’t have shockwave therapy?

In general terms shockwave therapy is very safe and causes minimal side effects. There are relatively few contraindications to the radial shockwave which we use here at Physio Effect.

Shockwave therapy is contraindicated if;

You are pregnant
You are being treated for cancer
You have an infection or wound at the treatment site
You have had a steroid injection in the previous 6 weeks

Shockwave therapy may not be appropriate, or used with caution if;

You have metal pins, plates or prosthesis in the area requiring treatment
You have a blood clotting disorder
You are under 18
You are taking anticoagulant medication
You have had a serious tissue rupture at the injury site previously
Loss of sensation at the site of injury

If you are in any doubt about whether shockwave therapy is suitable for you then please contact us and we will be happy to guide you.

Seeking guidance or have questions? We Can Help.

Our experienced team at Physio Effect are specialists in the field and will be happy to answer any questions you might have about Shockwave Therapy. Click below to contact us.

Ready to take decisive action and book shockwave therapy? Click below to Book Now!

Thank You

Thank you for taking the time to read this post, we sincerely hope that you find it useful. We appreciate all feedback so please take a moment and let us know what you think.

Danny Wray 08/02/2022 Danny Wray 08/02/2022

Shockwave therapy for Plantar fasciitis

Written by Daniel Wray (BSc Hons Physio/ PG Dip Sports Physio)

What is Shockwave Therapy?

Shockwaves are a type of acoustic wave which carry high energy to painful areas and tissues during various phases of injury helping to stimulate a tissue healing response.

The waves are created by compressed air which is then applied by the therapist onto the affected area via a handheld device.

Shockwave therapy carries minimal risk and is a fast and effective treatment for many chronic painful conditions. The picture below descibres some of the mechanisms of action for shockwave therapy.

WHAT IS PLANTAR FASCIITIS?

Plantar fasciitis is inflammation of the plantar fascia. Plantar fascia is a ligament that connects your heel to your forefoot. This acts as a shock absorber, supports the arches in your feet and helps assist with walking

Symptoms often include pain in the bottom of your heel and along the sole of your foot which is frequently worse first thing in the morning. Pain and disability can be progressive over many months or even years

It can be caused by numerous factors but is typically an overuse reaction where loads exceed the tissues ability to cope causing cumulative tissue stress and injury

SHOCKWAVE THERAPY FOR PLANTAR FASCIITIS

By using the shockwave machine, shockwaves are passed through the skin to the injured part of the foot
The shock waves applied promote blood flow and stimulate stem cell activity in the tissue providing pain relief while increasing the healing response
For optimal treatment outcomes shockwave therapy will be combined with a bespoke rehabilitation and strengthening plan based around an assessment of your unique needs and goals by our experienced Physiotherapists
Shockwave therapy is often advised to those who have not reacted well to frequent treatment methods including physiotherapy, RICE, steroid injection, and painkillers

What does a shockwave treatment session involve?

Shockwave therapy requires no injections or surgery.

It is usually indicated when Physiotherapy alone does not improve specific symptoms which have persisted for at least 12 weeks.

Why choose the Swiss Dolorclast?

Does shockwave therapy hurt?

Is there any reason I can’t have shockwave therapy?

In general terms shockwave therapy is very safe and causes minimal side effects. There are relatively few contraindications to the radial shockwave which we use here at Physio Effect.

Shockwave therapy is contraindicated if;

You are pregnant
You are being treated for cancer
You have an infection or wound at the treatment site
You have had a steroid injection in the previous 6 weeks

Shockwave therapy may not be appropriate, or used with caution if;

You have metal pins, plates or prosthesis in the area requiring treatment
You have a blood clotting disorder
You are under 18
You are taking anticoagulant medication
You have had a serious tissue rupture at the injury site previously
Loss of sensation at the site of injury

If you are in any doubt about whether shockwave therapy is suitable for you then please contact us and we will be happy to guide you.

Seeking guidance or have questions? We Can Help.

Our experienced team at Physio Effect are specialists in the field and will be happy to answer any questions you might have about Shockwave Therapy. Click below to contact us.

Ready to take decisive action and book shockwave therapy? Click below to Book Now!

Thank You

Thank you for taking the time to read this post, we sincerely hope that you find it useful. We appreciate all feedback so please take a moment and let us know what you think.

Danny Wray 31/01/2022 Danny Wray 31/01/2022

Shockwave therapy for Achilles tendinopathy

Written by Daniel Wray (BSc Hons Physio/ PG Dip Sports Physio)

What is Shockwave Therapy?

Shockwaves are a type of acoustic wave which carry high energy to painful areas and tissues during various phases of injury helping to stimulate a tissue healing response.

The waves are created by compressed air which is then applied by the therapist onto the affected area via a handheld device.

Shockwave therapy carries minimal risk and is a fast and effective treatment for many chronic painful conditions. The picture below descibres some of the mechanisms of action for shockwave therapy.

WHAT IS ACHILLES TENDINOPATHY?

Achilles tendinopathy is the breakdown of collagen within the Achilles tendon. This is the tendon that connects the calf muscle to your heel bone
Symptoms include pain and stiffness in the Achilles at the heel bone or in the tendon just above. Early morning stiffness is typical and symptoms can be progressive over many months or even years
It is typically an overuse condition where repetitive activity such as running or jumping and landing puts excessive pressure on the tendon causing cumulative micro traumas which fail to heal fully due in part to the poor blood supply to tendon areas
Long term degradation of the tendon can increase the risk of a rupture if not treated and corrected

Shockwave Therapy For Achilles tendinopathy

Shock waves are passed through the skin to the injured part of the tendon, using a special hand held probe.
The shock waves applied promote blood flow and stimulate stem cell activity in the tissue providing pain relief while increasing the healing response
For optimal treatment outcomes shockwave therapy will be combined with a bespoke rehabilitation and strengthening plan based around an assessment of your unique needs and goals by our experienced Physiotherapists

What does a shockwave treatment session involve?

Shockwave therapy requires no injections or surgery.

It is usually indicated when Physiotherapy alone does not improve specific symptoms which have persisted for at least 12 weeks.

For optimal results shockwave treatment requires a course of 3-4 treatments delivered once every 7-10 days. The shockwave treatment itself takes only a few minutes. When you book Shockwave therapy at Physio Effect we will always assess you fully on an individual basis, listening carefully to your history and needs, so that we can formulate the best possible treatment plan.

Why choose the Swiss Dolorclast?

Does shockwave therapy hurt?

Is there any reason I can’t have shockwave therapy?

In general terms shockwave therapy is very safe and causes minimal side effects. There are relatively few contraindications to the radial shockwave which we use here at Physio Effect.

Shockwave therapy is contraindicated if;

You are pregnant
You are being treated for cancer
You have an infection or wound at the treatment site
You have had a steroid injection in the previous 6 weeks

Shockwave therapy may not be appropriate, or used with caution if;

You have metal pins, plates or prosthesis in the area requiring treatment
You have a blood clotting disorder
You are under 18
You are taking anticoagulant medication
You have had a serious tissue rupture at the injury site previously
Loss of sensation at the site of injury

If you are in any doubt about whether shockwave therapy is suitable for you then please contact us and we will be happy to guide you.

Seeking guidance or have questions? We Can Help.

Our experienced team at Physio Effect are specialists in the field and will be happy to answer any questions you might have about Shockwave Therapy. Click below to contact us.

Ready to take decisive action and book shockwave therapy? Click below to Book Now!

Thank You

Thank you for taking the time to read this post, we sincerely hope that you find it useful. We appreciate all feedback so please take a moment and let us know what you think.

Danny Wray 20/01/2022 Danny Wray 20/01/2022

What is Shockwave therapy?

Written by Daniel Wray (BSc Hons Physio/ PG Dip Sports Physio)

What is Shockwave Therapy?

Shockwaves are a type of acoustic wave which carry high energy to painful areas and tissues during various phases of injury helping to stimulate a tissue healing response.

The waves are created by compressed air which is then applied by the therapist onto the affected area via a handheld device.

Shockwave therapy carries minimal risk and is a fast and effective treatment for many chronic painful conditions. The picture below descibres some of the mechanisms of action for shockwave therapy.

What can shockwave therapy treat?

Mid-portion Achilles tendinopathy4.png — Shockwave treatment for Achilles tendinopathy

Shockwave therapy has been shown to successfully treat a variety of different musculoskeletal and soft tissue injuries.

This ranges from calcific tendinitis of the shoulder to plantar fasciitis of the foot.

The main aims are fast pain relief and optimal restoration of any dysfunction (stiffness / weakness etc) caused by your injury.

Shockwave therapy has been shown to be particularly effective in treating tendinopathies and when combined with expert Physiotherapy advice and rehabilitation the outcomes are excellent.

Shockwave therapy can treat chronic tendon pathologies including:

Plantar fasciitis

Shockwave therapy can also help treat some bone pathologies including:

Osgood Schlatter Disease

What does a shockwave treatment session involve?

Shockwave therapy requires no injections or surgery.

It is usually indicated when Physiotherapy alone does not improve specific symptoms which have persisted for at least 12 weeks.

Why choose the Swiss Dolorclast?

Lunge with arm and spine rotation — Swiss Dolorclast Smart 20 shockwave System

Does shockwave therapy hurt?

Medial tibial stress syndrome4.png — Shockwave treatment for medial tibial stress syndrome (shin splints)

Is there any reason I can’t have shockwave therapy?

In general terms shockwave therapy is very safe and causes minimal side effects. There are relatively few contraindications to the radial shockwave which we use here at Physio Effect.

ESWT is contraindicated if;

You are pregnant
You are being treated for cancer
You have an infection or wound at the treatment site
You have had a steroid injection in the previous 6 weeks

ESWT may not be appropriate, or used with caution if;

You have metal pins, plates or prosthesis in the area requiring treatment
You have a blood clotting disorder
You are under 18
You are taking anticoagulant medication
You have had a serious tissue rupture at the injury site previously
Loss of sensation at the site of injury

If you are in any doubt about whether shockwave therapy is suitable for you then please contact us and we will be happy to guide you.

Seeking guidance or have questions? We Can Help.

Our experienced team at Physio Effect are specialists in the field and will be happy to answer any questions you might have about Shockwave Therapy. Click below to contact us.

Ready to take decisive action and book shockwave therapy? Click below to Book Now!

Thank You

Thank you for taking the time to read this post, we sincerely hope that you find it useful. We appreciate all feedback so please take a moment and let us know what you think.

Mariam Kilpatrick 09/09/2020 Mariam Kilpatrick 09/09/2020

You are not your MRI: A Rehab Story.

Fiona Callan is a CrossFitter and Ultra-marathoner who injured her back in 2017. She had an MRI which showed an “L5/S1 disc bulge with nerve root irritation”. In this interview we discussed how she chose to avoid surgery and returned to the things she loved doing best.

Written by Mariam Kilpatrick, Physiotherapist and Clinical Pilates Lead at Physio Effect

Hi Fiona, thank you for taking the time to share your experience with us. Before we begin, tell us a bit about yourself…

I work in the NHS, primarily an office based job. Preceding my injury I was also studying for an MSc so basically spent all day and night sitting at a desk.

I started running in 2008, mainly 5k and 10k distance on roads but I wasn’t very good and didn’t enjoy it so moved to trail and hill running instead when I started gradually to increase my distance. I met some really cool people to run with as well. In 2012, I was talked into a trip to Nepal by a friend but it wasn’t until around 4 weeks to go that I found out he had signed me up to an ultra marathon. I didn’t even know what that was! It was sheer determination that got me through that and I really caught the ultra marathon bug.

In 2014 I started CrossFit as I thought some strength and conditioning type training would help with my running and I had no idea what I was doing in a conventional gym. The coaching and set workout approach has really worked for me and made me use muscles I didn’t know I had.

So the key question… how did you injure your back?

To be honest I’ve always had a bit of a lower back niggle, probably postural, but thought it would just go away. It was definitely something I started to feel more when I started CrossFit as I really had to use my back and core more than I had been doing running. Slowly I noticed it had started to affect my running, I had pain in my right buttock that shot down my leg now and again and my leg generally felt heavy. If I left it a few days it would go away but it meant I couldn’t really run or CrossFit as much as I wanted to.

It started affecting my job as I couldn’t sit comfortably for any period of time. I was travelling by train to Edinburgh at least twice a week which became difficult. On one journey I had to get off the train and go back to Glasgow as I couldn’t face sitting for an hour.

Then during a workout involving a barbell I cried so much I had to admit that something wasn’t right.

My initial symptoms were primarily in my lower back, there was a build up of pressure around my stomach and back even when I bent over the sink to wash my face. I tried to keep active but really scaled back on what I was doing. I kept up my hill walking as this is an activity I love doing with my nephew – I used poles and made Ewan carry my bag as he’s the young one! I tried running but could only manage 1k before I felt my back stiffen.

One Saturday I went walking with Dad and Ewan in the Lake District. It was an amazing day. The hill wasn’t too hard; we took our time and enjoyed it. It was the shooting pain in my right leg that woke me up early on the Sunday morning. I tried to stand up but my leg just wouldn’t work. I limped to the bathroom hanging onto the wall and at that point I knew there was something seriously wrong. It sounds dramatic but I genuinely felt paralysed down that whole side of my lower body, first thoughts were ‘I’ll never run again!’ and panicked. My boyfriend called NHS24 and a nurse managed to calm me down and suggested I took paracetamol with ibuprofen and try find a comfortable position until a doctor could get to me. A few hours and one injection later the pain had dulled. He said it was my sciatic nerve; I should try to relax and spend less time sitting down!

What treatment did you seek initially?

I got an appointment with Jonny who did some needling on my lower back/ glutes and gave me some exercises to do. I am the most impatient person and after a week of exercises I didn’t feel any different so I saw another physio (sorry!) who basically told me the same thing and gave me the same exercises. I really was in denial about how serious it was. I spoke to coaches in the gym, chatted to other runners and did a lot of Googling but all the answers were the same.

It was the mental part I actually found the toughest to deal with. I have made so many friends through running and CrossFit and my social media is full of it too so I was always seeing and hearing about all these amazing runs and PBs. I just felt stuck and disconnected. I saw my GP as I really felt like I was struggling to cope. People were always asking how I am and telling me I should ‘do this and do that’ and eventually I just got fed up talking about it. My GP didn’t really help me; she referred me to her physio friend but I didn’t go.

At the same time, Jonny had referred me to see Mariam for Clinical Pilates and it was during my consultation that she suggested some short term medication for my nerve problem in my right leg. I went to another GP for this and as well as giving me the medication, he was really keen to get me back running and to the gym so he referred me for an MRI.

What happened after your MRI?

I was really lucky in that I got an MRI pretty quickly. A few weeks after the scan. I received a letter with a hospital appointment but with no other information. Frustrating and worrying. I thought well there must be something not quite right and because of my problem with patience, I called the GP and asked him to give me a brief overview of the scan. He said he could see a disc bulge and I should continue doing my physio exercises until my appointment (with the consultant). I had just started with the Clinical Pilates class so I let Mariam know the issue and she tailored exercises for me until I found out more about the problem.

How did you feel after speaking to the neurosurgeon?

I remember getting a phone call from a surgeon in the spinal unit and it made me feel sick. I actually don’t remember what he said to me as the idea of back surgery just terrified me. I wasn’t exactly in crippling pain so the idea of surgery just felt a bit extreme to me. This was something I definitely wanted to avoid. I just really trusted my physios and they really believed I could get better without it. I didn’t feel that my pain was bad enough for surgery – for me this was the last resort.

At the appointment, the doctor went through my scan which I found fascinating. I actually felt a bit of weight come off my shoulders when I could physically see the issue. It had been hard to accept when I didn’t know for sure what the problem was but there it was clear in front of me. She then told me that they would do surgical intervention if I was getting sharp pains down the top of my leg. I told her I had that a few weeks before but it had been getting much better. We left it at that and I was told to get in touch if anything changed.

I had so many conversations with my boyfriend, my parents (and myself) and decided that it wasn’t the end of the world if I couldn’t run 50 miles or couldn’t deadlift 100kg as long as I could stay active. I would just scale back what I was doing.

You've spent the best part of a year doing some serious rehab with Clinical Pilates. In your own words, what is it and how did it help you?

I had done a bit of Pilates before as I’d read and heard it was good for runners. It was one of those things I struggled to stick to because I never left the class feeling like I’d worked hard and my issue with patience didn’t help. When I told my boyfriend about it he signed me up for 6 weeks because he knew I’d have to go if he paid for it! I noticed a huge difference after these 6 weeks.

It is basically pilates but physio-led so your exercises are all tailored to whatever issue you may have so we’re all doing something different generally. It’s a small class but everyone is in the same boat and really friendly. Mariam checks in with you regularly during the class and pushes you when you’re ready but also changing exercises if something isn’t quite feeling good.

I expected my exercises to all be lower back focused as that’s where my injury was but actually they’ve been full body movements. As well as having a stronger back, I feel stronger and much improved posture. Mariam also spent some time working on my legs, particularly my right leg as the nerve had been affected and I had limited movement and very little strength.

Eventually you returned to CrossFit and trail-running. How long did that take from when you first injured yourself?

I was always doing a scaled back version of CrossFit and a bit of trail running while I was injured but I was mindful of undoing my hard work. It was important to me mentally that I kept in touch with coaches/ friends in the gym and my runner friends.

I accepted my injury in May 2017 and started Clinical Pilates in the October. In May 2018 I was a more confident runner so decided to train for a race following a plan, building up in distance and I finished the Mad Hatters Half Marathon and the Glentress Half Marathon with a PB and no back or leg pain. Not quite back at ultra marathon distance but I’m actually enjoying the shorter runs at the moment. In June 2018 I started back at CrossFit and noticed that I’m better at a lot of the movements as I actually use my back and core as I should. I’m always conscious of loading too much weight on bars and I know certain movements still aggravate my back but I know when to stop and I just need to gradually build my strength back up. I was asked if I’d like to be part of a team from the gym for a CrossFit competition, I said yes why not I can try and we finished in 3rd place with no back pain!

Most people seek the "quick-fix" or miracle cure. What advice would you give them?

Your back is such a major part of your body so decisions on surgery should never be made lightly. Unless a professional is telling you there is no other option, I would encourage people to commit to the exercises and rehab, spend less time being sedentary and stay active by doing anything you find fun.

Working through this injury has taught me so much about my body and my lifestyle as well as making me a better runner and CrossFitter. This is all coming from the most impatient person!

SEEKING GUIDANCE? WE CAN HELP

Our experienced team at Physio Effect Glasgow are specialists in back pain and have helped 1000s of people recover and get back their quality of life. We talk the talk and walk the walk and will combine exercise based rehab such as Clinical Pilates with highly skilled hands on therapies to ensure you get the best possible treatment.

Most importantly we will listen and work with you in partnership to identify your specific issues and formulate an agreed unique treatment plan. We will relieve your back pain and give you long term self management strategies to strengthen your back and reduce the chance of pain relapse.

Please contact us if you have questions about our physiotherapy and Clinical Pilates services. Book an appointment and get your journey to back pain recovery under way.

Book now

Danny Wray 18/08/2020 Danny Wray 18/08/2020

Back Pain - A Self Help Guide

Back pain is very common. It’s frustrating at best and debilitating at worst. This guide will help you develop strategies for long term change to get rid of back pain and stay pain free long term. No magic bullet or ‘Guru’ advice here, just sensible and actionable tips allowing you to take control and start your journey to a pain free back.

Written by Daniel Wray (BSc Hons Physio/ PG Dip Sports Physio)

Sore lower back B&W.JPG — **Back Pain?**

**We’ve all been there…..**

Why does my back hurt?

Back pain is common, if you’re reading this i’m sure you have suffered at least one episode of back pain in your lifetime and in all likelihood more than that. It’s frustrating and restricting and can have a huge negative impact on your quality of life.

There are many reasons for back pain and unfortunately it’s rarely a quick fix. The most common form of back pain is often referred to as mechanical pain which is an umbrella term describing dysfunction in the soft tissues and joints preventing or impeding normal function. This may be stiffness, weakness, muscle shortening, joint wear and tear or any combination of these plus other factors.

In the absence of acute trauma back pain rarely appears suddenly or overnight and for most it’s a gradual and cumulative process related to lifestyle. Our modern lifestyles are simply too sedentary with too many hours spent in static positions meaning our joints and muscles don’t get the movement stimulus they need to stay flexible, hydrated and healthy.

For many people what began as a minor back ache or stiffness spirals steadily into chronic pain and disability and it can seem like you’re stuck in a repetitive cycle of injury and pain. We try to make changes but the daily grind means we continue to rack up hours of sedentary, static, and repetitive behavior trapping us in this negative cycle. The pain can force further lifestyle changes meaning less movement and exercise which reinforces the negative cycle and it can seem impossible to break free. Having a dodgy sore back slowly becomes the norm and we just accept it and carry on.

It’s not all bad news - here’s what you can do…

It all seems pretty grim and depressing right? Well the good news is that for the most part the majority of back pain, even when extremely painful and debilitating, is not due to serious pathology and it can get better. There are of course exceptions to this and we would always advise you seek advice from a qualified health professional if you have serious concerns about your back pain.

The bad news, if you look at it that way, is that the fix is rarely instant and usually requires significant effort on your part to make lifestyle changes and prioritise time every single day to look after your back. Of course if you Google hard enough (we’ve all done it) you will find some ‘Guru’ promising an overnight fix in exchange for a significant amount of your hard earned cash but truthfully the magic bullet doesn’t exist. Below we have listed some strategies you can implement to make a real difference.

6 self help strategies to help manage back pain:

1- Keep moving. Complete rest is not going to help and generally increases stiffness, pain and fear avoidance behaviors. Of course we must adapt our movement depending on the level of pain and there may be a need to avoid certain postures, positions or movements for a short period of time which is fine. I don’t recall any scenario with a patient where we couldn’t find at least one simple movement they could do to keep some gentle activity in their back to promote healing and relaxation while building confidence that they are not going to stuck in pain forever. Experiment with different movements and stretches (see below video) gently and slowly and see what you can manage comfortably and that will give you a starting point which you can gradually add other movements to as your pain allows.

2- Establish routine & be proactive not reactive. You need to act consistently and with purpose. Don’t wait until your pain is crippling to decide you need to try some exercises to relieve it. Even if you’re feeling okay find a rhythm that allows structured gentle movement and exercise to be part of your daily routine ideally multiple times a day. Frequent exercise micro breaks to interrupt static postures will reduce the build up of pressure and stiffness and are more desirable than trying to undo hours of sedentary behaviour with a single bout of exercise. Think 2-3 minutes activity every hour rather than a 30 minute blast at the end of the day. Use a timer to remind you.

3- Accept responsibility & seek guidance. It is your body and your back and you need to find a way forward, nobody can do it for you. Don’t pass responsibility onto any therapist (no matter what some ‘Guru’ promises) and assume that by chucking money at it that will be enough to fix you. Do find help from someone you trust who has your best interests at heart and involves you in all aspects of any treatment or rehab plan. Passive treatments such as massage, acupuncture, and manipulation can be great for pain relief but long term are only as good as the agreed exercise plan and responsibility you take in changing your lifestyle. Be wary of any therapist promising to fix you but providing no education or prescription of exercises you can use to help yourself.

4- Exercise for fun. Find a form of exercise you genuinely enjoy and commit regularly to it. Don’t drag yourself to the gym if you hate every minute of it, exercise should be enjoyable and a way to relax your mind as well as your body. Try new things and see what you enjoy. Ultimately your long term compliance will wain if you pursue something because you feel you have to rather than because you really want to.

Back Strengthening - Extensions on the GHD machine

5- Manage stress. One of the biggest silent assassins to any life goal is high stress levels. You can have all the good intent in the world in changing lifestyle and exercising more but if you are under high levels of stress you can easily sabotage any progress. I realise this is a broad blanket statement and stress management is a big topic beyond the scope of this article but at the very least be aware of how it contributes and can damage your progress, then start to look for solutions.

6- Be patient. You won’t change things overnight and chances are you will have many peaks and troughs in your recovery. This is normal. Try to be patient and remember a backward step with increasing pain symptoms is not the end of the world, try to continually adapt but keep taking positive actions even when you feel frustrated and annoyed. If you follow the steps above you should see over time the more severe episodes of back pain decrease while your ability to manage and recover from any acute episodes will improve.

Picking Exercises - Where to start?

It’s imperative to get moving ASAP with pretty much every kind of back pain or injury but the exact type of exercise or stretch you choose to get started with will differ depending on your level of pain, stiffness and disability. Below is a back mobility exercise flow covering a multitude of different exercises and positions. Try it but STOP if you feel any specific movement aggravates your pain. At most a slight awareness of stiffness or aching is permissible but do not force anything and take it slowly and gently.

You may decide that only a couple of these exercises work for you in your current situation and that is fine, identify what you can do and exclude what you can’t. That will be your start point and I would advise doing these exercises a minimum of 3 times per day but ideally more frequently at least initially. As you become more comfortable hopefully you can add more of the movements to your repertoire.

Long term most people will require a combination of strength and flexibility exercises but it is important that these are specific to your own individual requirements. The routine below is provided as a starting point but is not all encompassing so please seek advice on your own needs but do use these stretches to try and initiate positive change through movement. The exercises are broken down individually in the pictures below the video & you can download a PDF cheatsheet to keep for your reference at the end of this blog.

Back Mobility Flow Video:

Seeking Guidance? We Can Help

Our experienced team at Physio Effect Glasgow are specialists in back pain and have helped 1000s of people recover and get back their quality of life. We talk the talk and walk the walk and will combine exercise based rehab with highly skilled hands on therapies to ensure you get the best possible treatment.

Please contact us if you have questions or to book an appointment and get your journey to back pain recovery under way.

Book now

Exercise Breakdown:

Here is a breakdown of each of the exercises included in the back mobility flow video. These are available in a handy PDF download from the Subscription box at bottom of the page.

Exercise 1

Cat & Camel Stretch

Begin in all 4s position. Cat posture - Allow your spine to soften and hollow along its entire length. Tilt your tailbone gently to the ceiling. Relax you lower back, rib cage, shoulders and neck
Camel Posture - Arch your whole spine slowly and gently to the ceiling in one large ‘C’ shape. Tuck your tailbone between your legs
Hold each position for around 10 seconds. Transition from one to the other 6-8 times.

Exercise 2

Childs Pose to Cobra

Begin in all 4s position. Childs pose - Gently sit bottom back towards heels as far as is comfortable opening knees and hips softly and as required
Cobra Pose - Allow weight to come forward and lower hips gently to floor. Stay relaxed in hips and lower back and if required bend elbows slightly so that hips can rest in contact with floor.
Hold each position for around 10 seconds. Transition from one to the other 6-8 times

Exercise 3

Childs Pose Side Bend

Begin in Childs Pose - Walk you hands around to one side into side bend aiming for at least a 45 degree angle, you should feel a good stretch down your side. Hold 20-30 seconds.
Walk hands around in same way to other side and again hold 20-30 seconds in side bend.
Repeat 2-3 times on each side

Exercise 4

Lunge Hip Flexor Opener

Begin in Lunge position. Gently engage your lower tummy muscles and tuck your pelvis in. Aim to feel a stretch in the front of your hip and top of thigh
Gently engage your buttock muscles and lean slightly forward taking care not to arch your lower back
Hold the position 30-60 seconds. Repeat 1-2 times left and right

**2- Lunge Hip Flexor Opener - Forward Lean**

Exercise 5 - Part 1

Lunge Hip Opener with Alternate Arm Rotations

From Lunge position reach hands forward and rest on floor beside front foot. Take outside arm and reach under and between legs ‘threading the needle’ holding for a few seconds
With the same arm rotate outward and upward toward ceiling trying to get arm to a straight vertical position, hold for a few seconds then return to ‘thread the needle’
Repeat this 10 times

**1- Lunge Position Hands Forward on Floor**

**2- Lunge Position Hands Forward ‘Thread The Needle’**

**3- Lunge Position Hands Forward - Rotate arm vertically reaching for ceiling**

Exercise 5 - Part 2

Lunge Hip Opener with Alternate Arm Rotations

After completing Part 1 of this series stay in the same position but extend out your back leg as far as is comfortable
Take inside arm now and rotate upward to the ceiling trying to achieve the straight arm vertical position, Hold for a few seconds
Bring the same arm down and with bent elbow drive your elbow towards the floor down the inside of your shin. Hold for a few seconds then rotate back to the vertical arm position
Repeat this 10 times

**5- Lunge Position Inside Arm Rotate to Ceiling**

**6- Lunge Position Inside Elbow Drive to Floor**

Exercise 6

A-Frame Walk to Squat

From the all 4s position drive your hips into the air with straight knees and gentle lower your heels towards the floor into the A-Frame (it does not matter if you can’t fully extend knees or reach the floor with your heels). Hold for 10 seconds feeling stretch in back of legs
Keeping hands on floor slowly walk feet in towards hands and slowly sit down into a squat, hold for 10 seconds
Walk back to A-Frame position and hold for another 10 seconds
Repeat 4-6 times

Thank You

Thank you for taking the time to read this post, we sincerely hope that you find it useful and can use it to implement some positive changes and reduce your back pain. Take your time and work at your own level but be persistent and try to gradually improve on your own baseline.

Please download your own FREE PDF Cheatsheet to keep and to help with your practice and share this post with anyone who could benefit. If you have any questions or comments please just ask we would love to hear from you. Stay healthy and move well.

Danny Wray 04/05/2020 Danny Wray 04/05/2020

Stiff back? Try our simple six step mobility routine

6 step mobility stretch routine to ease back stiffness and relieve back pain. Practice daily and you will see improvements in your range of movement and alleviate tension, stiffness and pain in your back.

What’s up with my back?

We’ve probably all struggled with a stiff achy back at some point. The reality is that our modern lifestyles are often dictated by technology and we just don’t move enough to maintain healthy joints and soft tissues. If you truthfully counted up how many hours per day or week you spend in sedentary / static positions whether working from a computer, driving, or binge watching TV and social media what would that number look like? How would it compare with hours spent being active, stretching, moving and getting some exercise? Chances are you are in the majority with your results skewed in the wrong direction and sedentary hours winning hands down.

Even for those of us who do exercise regularly it’s often at the back of a long day of not moving much. There is often a misconception that working out a few times a week should be adequate to ward off the stiffness and tightness that comes from our daily work routines. While of course some exercise is better than none what most of us need to do is work harder at incorporating small amounts of varied regular movement into our everyday routines. Micro breaks of several minutes every hour are a great way to break up the day & if you can practice a few hip and back movements and stretches with these then that’s a winning combination.

Most of the back pain we suffer is not serious (but do ensure you have checked with a medical professional) even when the pain and stiffness reach fairly extreme and debilitating levels. It is most often a cumulative and gradual process which results in reduced joint and tissue flexibility and a lower threshold or tolerance for simple tasks.

You may have a sensation of achy stiffness and tightness in your back and feel the need to fidget and change position constantly just to get comfortable. Sometimes acute painful events occur as the result of a simple daily task like putting on your socks and you can feel trapped in a cycle of stiffness, pain and vulnerability.

These symptoms most often aren’t indicative of something seriously wrong but rather your body is sensing changes it doesn’t like and is giving warning that something needs to change. X-rays and MRI scans aren’t normally helpful, unless being used by a medical professional to exclude other suspected pathology, and more often than not can cause confusion and fear which can negatively impact behaviour and recovery.

What can I do?

All is not lost and it’s never too late to make positive change. For most of us that can be very simple in the form of developing strategies that encourage us to move more in our daily routines. Try these pointers:

Be positive and take action of some kind. Note anything that seems to help or has a positive effect on how you feel and work to develop that
Focus on what is within your control to change and don’t worry or get hung up on the things you cannot do or cannot change
Develop simple daily habits and routines that encourage an increase in regular movement, exercise, and stretching
If you plan on being static/sedentary for extended periods plan micro-breaks of 2-3 minutes at least every 60 minutes and include some walking and simple stretching movements
Try to find a physical activity or exercise that you enjoy and doesn’t feel like a chore as you are much more likely to perform it regularly and achieve a long term change
Consider other lifestyle factors where you can implement simple change - e.g. drink more water, increase sleep, meditate or practice deep breathing & reduce daily screen time usage.

Let’s get started!

Below is a mobility routine for your back of 6 different exercises performed as a movement flow to get you started. Always begin slowly and gently and work within your own comfort limits. If you can only do part of the movement or a modified / reduced range that is fine, just do what you can. Try them every day and perhaps even multiple times per day if you’re able and you will gradually start to feel better and move better. Ideally try the whole routine or you can divide it up into single exercises and see which ones you find give you the most relief but aim to practice all the movements every day.

Back Mobility Flow Video:

Exercise 1

Cat & Camel Stretch

Begin in all 4s position. Cat posture - Allow your spine to soften and hollow along its entire length. Tilt your tailbone gently to the ceiling. Relax you lower back, rib cage, shoulders and neck
Camel Posture - Arch your whole spine slowly and gently to the ceiling in one large ‘C’ shape. Tuck your tailbone between your legs
Hold each position for around 10 seconds. Transition from one to the other 6-8 times.

Exercise 2

Childs Pose to Cobra

Begin in all 4s position. Childs pose - Gently sit bottom back towards heels as far as is comfortable opening knees and hips softly and as required
Cobra Pose - Allow weight to come forward and lower hips gently to floor. Stay relaxed in hips and lower back and if required bend elbows slightly so that hips can rest in contact with floor.
Hold each position for around 10 seconds. Transition from one to the other 6-8 times

Exercise 3

Childs Pose Side Bend

Begin in Childs Pose - Walk you hands around to one side into side bend aiming for at least a 45 degree angle, you should feel a good stretch down your side. Hold 20-30 seconds.
Walk hands around in same way to other side and again hold 20-30 seconds in side bend.
Repeat 2-3 times on each side

Exercise 4

Lunge Hip Flexor Opener

Begin in Lunge position. Gently engage your lower tummy muscles and tuck your pelvis in. Aim to feel a stretch in the front of your hip and top of thigh
Gently engage your buttock muscles and lean slightly forward taking care not to arch your lower back
Hold the position 30-60 seconds. Repeat 1-2 times left and right

Exercise 5 - Part 1

Lunge Hip Opener with Alternate Arm Rotations

From Lunge position reach hands forward and rest on floor beside front foot. Take outside arm and reach under and between legs ‘threading the needle’ holding for a few seconds
With the same arm rotate outward and upward toward ceiling trying to get arm to a straight vertical position, hold for a few seconds then return to ‘thread the needle’
Repeat this 10 times

Exercise 5 - Part 2

Lunge Hip Opener with Alternate Arm Rotations

After completing Part 1 of this series stay in the same position but extend out your back leg as far as is comfortable
Take inside arm now and rotate upward to the ceiling trying to achieve the straight arm vertical position, Hold for a few seconds
Bring the same arm down and with bent elbow drive your elbow towards the floor down the inside of your shin. Hold for a few seconds then rotate back to the vertical arm position
Repeat this 10 times

Exercise 6

A-Frame Walk to Squat

From the all 4s position drive your hips into the air with straight knees and gentle lower your heels towards the floor into the A-Frame (it does not matter if you can’t fully extend knees or reach the floor with your heels). Hold for 10 seconds feeling stretch in back of legs
Keeping hands on floor slowly walk feet in towards hands and slowly sit down into a squat, hold for 10 seconds
Walk back to A-Frame position and hold for another 10 seconds
Repeat 4-6 times

Thank You

Thank you for taking the time to read this post, we sincerely hope that you find it useful and can use it to implement some positive changes in your daily routines. Take your time and work at your own level but be persistent and try to slowly improve on your own baseline. Please download your own FREE Cheatsheet to keep and to help with you practice and share this post with anyone who could benefit. If you have any questions or comments please just ask we would love to hear from you. Stay healthy and move well.

Childs Pose

Danny Wray 26/04/2020 Danny Wray 26/04/2020

Stiff achy hips? Tightness or weakness and what can you do about it?

Complete hip mobility routine to increase range of motion, reduce pain and improve function. Explore your own limitations and work to improve them with daily practice of this routine. Rid yourself of stiff achy hips and restore strong, healthy movement while improving athletic ability.

Why are my hips sore?

Chances are if you’re reading this you have at least one hip and at some point it has given you trouble. Hip pain or stiffness has likely gotten in the way of your daily activities or restricted your ability to exercise on more than a few occasions. Our hips are at the centre of our body’s movement, so if they are functioning poorly then our ability to move freely and unrestricted will be compromised. Poor hip function can cause local issues around the hip but often contributes to pain and dysfunction in other areas like the lower back and knees.

The primary reason for developing hip pain for most people is a lack of movement and excessive sedentary behaviour, an all too common theme in our modern lives. You may workout regularly but chances are you still accumulate a lot of static postures through work or leisure and it’s unlikely that your exercise habits routinely explore and work the hip joints and muscles to anywhere near their full range or capacity. Though most hip pain is not serious and can be helped with the right exercise, we recommend consulting a health professional if you are worried or have persistent symptoms.

**Modified Pigeon with Active Hip Internal Rotation**

Am I Stiff or Weak?

Most likely it’s a combination of both. There is a lot of confusion out there around the terminology of flexibility, mobility and strength. Essentially flexibility can be considered passive and is about the soft tissues (muscles, tendons and ligaments) ability to temporarily elongate to allow movement through a range while mobility centers around our ability to move through a range of motion with control before becoming restricted. Mobility requires strength to control your flexibility.

Take for example someone who can squat 200 kilos to a parallel depth. This would obviously be considered strong in that range. However if the same individual cannot perform a body-weight squat below parallel depth without falling over or requiring support then we could say they have poor squat mobility. Passively if they can still achieve a deep squat position using some support we can say that they have reasonable flexibility in their soft tissues to allow this. Ideally this individual will work to improve their mobility so that they have better strength to control a greater degree of flexibility i.e they can drop comfortably and controlled into a deep body weight squat without assistance.

Should I Stretch or Strengthen

Again for most people the answer here is both but the key is identifying exercises that allow you to improve on both simultaneously whilst also offering functional value. Being inflexible is not great as your natural joint range of motion may be restricted and eventually painful. Inflexibility can lead to struggles with basic everyday activities like bending to pick something up or getting in and out of bed or your car. If you are weak then as discussed before you will not be able to control your flexibility or movement again making you more vulnerable to injury and pain.

This is where we need to be smart and specific in identifying our own needs and training with functional goals and targets in mind. You may have great flexibility and touching your toes is a breeze but when asked to do a basic lunge you lack the strength, balance and co-ordination. Conversely as with our example above you may have great strength for lifting weight but only in a limited range and the idea of touching your toes or sitting in a deep squat seems ridiculous. There is no single one recipe to fix all here but in essence mobility training will work both our strength and flexibility needs, we just need to identify the right exercises.

Try this mobility routine we have created to help identify your own personal problem areas. What to you find most difficult and are you struggling due to tightness, weakness or a combination of both?

Up for a challenge? Try this routine a few times and note the 3 exercises or positions which you find most restricted or difficult to perform. Now practice them consistently at lease 3 times per week for the next 4-6 weeks and see what changes and improvements you can achieve

Complete hip mobility routine to improve range of motion and function. Reduce stiffness and aching in hips and back. Unlock the potential of strong mobile hi...

At the bottom of this blog you can see each of the individual exercises that make up our hip mobility routine. Click the link below to download your FREE PDF copy of these exercises including some key tips .

Challenge to Change

For the vast majority of people our lives and even our exercise or training keep us moving in basic linear patterns (up and down). We don’t often (if ever) challenge our hips with lateral or rotational exercises and most people end up weak and unstable in these positions compromising their hip health and function. That’s why we designed these routines to explore and challenge these less common positions.

This next video demonstrates 3 more advanced hip mobility exercises that you can try. Please only attempt what you feel able and do not work into pain or through injury. Try the exercises in the video below and see how you feel. Chances are you will find this very tough but they are great exercises to improve overall hip mobility and function so if you feel able add them to your regular routine and with consistent practice you should see real improvements.

Exercise 1

Seated hip Internal / External Rotation

Begin in sitting leaning back on straight arms, knees and hips bent and relaxed shoulder width apart with feet flat on floor.
Gently and with control lower both legs to one side trying to touch the outside of one knee and inside of the other knee to the floor. Don’t worry if this range is too much, just work as far as you feel is challenging but comfortable. Return to start and repeat to opposite side.
Perform this movement for 60 seconds

**1- Floor Sitting, Lean back on hands, high chest**

**2- Slowly Rotate Both Legs to one side**

Exercise 2

Deep Squat Hip Internal / External Rotation (Advanced Option)

Begin in a deep squat. Ensure heels remain in contact with the floor
Slowly rotate one knee across mid-line aiming to touch knee to floor in front of opposite foot which should remain flat with heel on floor. Allow moving leg to rotate up onto toes. Static leg should remain open and avoid any inward collapse of knee/hip position.
Return leg to starting deep squat position and repeat with opposite leg.
Repeat with alternate legs for 60 seconds

Exercise 3

Modified Pigeon

Begin in 90/90 hip and knee position. Gently rotate and square hips up facing forwards
Gently lean chest forwards through your hips and rotate slowly leaning over the forward knee
Option to gently contract front leg pushing knee into floor, hold 5-10 seconds and release. Repeat 5-10 times.
Work into and explore stretch for at least 60 seconds

**2- Modified Pigeon- forward lean & rotate over front knee**

Exercise 4

Modified Pigeon Active Hip Internal Rotation Lift

Begin in the modified pigeon 90/90 sit with slight forward lean supporting weight on hands
Gently lift back foot off the floor. Squeeze and hold for 5 seconds. Repeat for at least 5 contractions
You will repeat this exercise for the opposite side once you’ve completed the routine on one side

**1- Modified Pigeon Forward Lean on Hands**

**2- Modified Pigeon Active Hip Internal Rotation**

Exercise 5

Modified Pigeon Hip Active External Rotation

Begin in the modified pigeon 90/90 sit with torso rotated facing forward leaning weight back with hands behind you
Gently lift the knee (with inside touching floor) & rotate outward through hip. Squeeze and hold for 5 seconds. Repeat for at least 5 contractions. Ensure opposite leg remains still with outside knee resting on floor
You will repeat this exercise for the opposite side once you’ve completed the routine on one side

**2- Modified Pigeon Active Hip External Rotation**

Exercise 6

90/90 Sitting Lift to High Kneeling

Begin in approximate 90/90 sitting as shown, use hands to maintain balance without leaning on floor
Gently lift through the hips into controlled high kneel. Squeeze the buttocks and hold for a few seconds. Return to start position and repeat 30-60 seconds
Switch legs so back leg begins as forward leg and vice versa. Repeat active sitting movement 30-60 seconds.

**1 - 90/90 Sitting on floor (no hand support)**

Exercise 7

Frogger

Begin in all 4s, forearms on floor. Walk knees open keeping insteps of feet and inside shins rotated inward in contact with floor
Gently rock back through hips/pelvis as if taking bum closer to heels, squeeze knees into the floor and hold/release for 5-10 second repetitions.
Gently work into and explore stretch for at least 60 seconds

Exercise 8

Deep Lunge Hip Opener with Arm Rotations

Begin in lunge position, extend out back leg as far as is comfortable. Lean forward and try to come to rest on forearms. Actively drive open front knee/hip rotating out onto outside border of foot.
Take inside arm next to front leg and rotate upwards to ceiling with a straight arm. Stretch open through shoulder, chest and spine. Hold for 5 seconds at top position, return to start driving elbow back to the floor and repeat for 10 repetitions.
Switch legs front to back and vice versa. Repeat process.

**1 - Deep Lunge, Forearms to floor, drive front knee open**

Thank You

Thanks for taking the time to read this guide, we hope you find it useful. Please share with anyone else who might benefit and if you have any questions comment and let us know. Don’t forget to download your free hip mobility cheatsheet. Good luck and enjoy your improved hip health.

Danny Wray 20/04/2020 Danny Wray 20/04/2020

Tight shoulders? This routine will fix you up

5 step shoulder stretch routine to relieve stiffness and tension. Discover a new range of motion and rid yourself of nagging tightness in your shoulders and upper back

Why are my shoulders so tight?

Shoulders are a big sticking point for many of us. We constantly assess and help people with long histories of stiff, tight, achy shoulders and upper backs. More often than not there is no significant injury history but very commonly there is a base of sedentary behaviour, such as office work and driving, and a significant lack of any structured stretching or mobility exercise. Welcome to our modern lives!

Most shoulder pain can be fixed without the need for invasive surgery but it can take time to undo a lifetime of poor habits which have lead to soft tissue adaptations with weakness in some areas and tightness or stiffness in others.

Shoulders are very mobile and we put them through a lot over our lifetime with an expectation they will be fine with no real consideration given to tuning or maintenance work. Tightness and pain can easily creep in and often presents initially as discomfort reaching overhead, pain opening a door, or a struggle to weight bear through our arms. This can develop to more constant nagging pain and stiffness and a reduced ability to perform daily tasks or enjoy physical exercise or activities.

Many people just put up with having a dodgy shoulder and accept it as a new norm but with the right guidance and exercises most situations can be at least significantly improved if not completely fixed. Like everything in life though you won’t get something for nothing and commitment to changes in habit and daily routines will be required. A balance of stretching and strengthening exercises is normally key and we have provided a great starting point here with our 5 point stretching routine.

Let’s get started!

We must bear in mind that every body is different as is each individuals unique history and circumstances so please use this routine as a guide to start improving your shoulder health and flexibility but do so carefully. Start slowly and gently and never push in to pain. Work to better your own range of motion but do not compare yourself to the video or anyone else. Practice daily and be patient but also persistent. If you can only do part of the movement or a modified / reduced range that is fine, just do what you can. Of course as with all advice please consult with a health professional if you have significant pain or loss of normal function.

Mobility Flow Video:

Exercise 1

Shoulder rolls / Scapular circles

Begin in all 4s position.Hands fixed under shoulders shrug shoulders to ears thenslide back and down and release. Then spread shoulder blades apart stretching across upper back, relax and allow shoulders and back to hollow.
Try to perform this as a slow circular rolling motion working in various directions
Perform this movement for 60 seconds

Exercise 2

Elevated Arms to Partial Childs Pose / Prayer Stretch

Begin in all 4s position with arms straight out elevated on flat surface. Gently sit bottom back towards heels and let weight drop down between shoulder blades and through upper back
When in position try gently squeezing shoulders together and releasing and light pressing through the hands with slight twist/rotation movement
Try breathing in deeply and coming out of the stretch slightly then breathing out slowly and dropping deeper into stretch
Explore the stretch position with subtle movements and breathing for 60 seconds +

**2- Sit weight back and down between shoulders**

Prayer Stretch (Option 2)

Perform stretch as above but move to have elbows resting on flat surface with arms positioned in ‘Prayer’ posture
Sit weight gently back and down relaxing between shoulder blades and across upper back. Try to let head bypass the bench (surface)
Try breathing in deeply and coming out of the stretch slightly then breathing out slowly and dropping deeper into stretch
Explore the stretch position with subtle movements and breathing for 60 seconds +

Exercise 3

Shoulder Dislocates (Stick or Band)

Begin in high kneeling or standing - Holding a stick or band keep arms straight and core tight, slowly bring arms straight overhead and around down towards lower back. Allow shoulder blades to gently shrug then rotate and slide down as you circle arms overhead
Return to start point slowly ensuring not to over-arch through lower back
Repeat for 10-15 repetitions

**1- Shoulder Dislocates - Stick (Overhead)**

**2- Shoulder Dislocates Stick (behind back)**

Exercise 4

‘L’ Position Prone Shoulder Stretch

Begin lying on your front. Gently reach with shoulder to be stretched under and across your body at shoulder height with palm facing up. Allow other arm to stretch straight overhead forming an ‘L’ shape with your arms
Gently rotate into the stretch as if trying to square up shoulder blades increasing the pull/stretch felt in back of the shoulder reaching across body. Hold and release this motion for several repetitions
Work in this position for 60 seconds + on each arm

**1- ‘L’ Position Shoulder Stretch Part 1**

**2- ‘L’ Position Shoulder Stretch Part 2**

Exercise 5

1/2 Crucifix Chest Stretch

Start face down with side to be stretched arm extended fully out at shoulder height palm down. Opposite arm is bent at 90 degrees at elbow hand at shoulder height ready to push into stretch
Gently push with bent arm while rolling weight of legs over to create a strong opening stretch of the chest of the straight arm
Gently push in and out of the stretch holding for a few seconds then releasing and repeat
Explore this stretch for 60 seconds + on each arm

Thanks for taking the time to read this guide, we hope you find it useful. Please share with anyone else who might benefit and if you have any questions comment and let us know. Don’t forget to download your free mobility cheatsheet. Good luck and enjoy your improved shoulder health.

‘L’ Position Prone Posterior Shoulder Stretch

Guest User 03/05/2019 Guest User 03/05/2019

How Physio Effect helped me on my Journey to the London Marathon - a Customer's Testimonial

I started a 16-week marathon training program in January, only to get a recurring calf injury in the second week, but thanks to treatment and advice from Jonny, I was able to get back to training in a couple of weeks and back to running properly is a couple more, but it was a less than ideal start.

Then life got in the way a bit as it does, as did two snowboarding holidays a few weeks apart, the last one being the week before the marathon! I know; planning, eh?

So I found myself at the start line: nervous, carrying a few extra kilos I'd rather not have and feeling a bit under-trained - but nevertheless committed to do my level best.

At no point in the race did I experience any asymmetric pain whatsoever. Neither calf so much as murmured nor did my right ITB, all which are known to do so. I'm not saying everything didn't hurt like buggery from the halfway point onward but that was just muscle fatigue from the pace and duration. I saw so many people pulling up all over the place to limp or stretch and passed (apparently) a good few thousand forced to walk or slow right down.

The point of this is despite all of the above, the only regular thing I did for the entire lead up to the race was to get proactive sports massage from Nicki at Physio Effect with some dry needling for the stubborn knots and also massages from Melanie too.

I totally attribute my successful and injury free day to this and would heartily recommend anyone to do the same in undertaking any sporting endeavour.

And my time? 3:59:21 since you asked :-)

Scott Cherry - Physio Effect client and all-round good guy!

Mariam Kilpatrick 13/02/2019 Mariam Kilpatrick 13/02/2019

Real Life Stories: Recovering from a disc injury

Fiona Callan is a CrossFitter and Ultra-marathoner who injured her back in 2017. She had an MRI which confirmed an L5/S1 disc bulge with nerve root irritation. In this interview we discussed how she avoided surgery and returned to the things she loved doing best.

Hi Fiona, thank you for taking the time to share your experience with us. We know you've come a long way from a pretty bad back injury. Before we begin, tell us a bit about yourself! What type of work do you do and what's your sport/exercise/fitness background?

I work in the NHS, primarily an office based job. Preceding my injury I was also studying for an MSc so basically spent all day and night sitting at a desk.

So the big question, when and how did you injure your back? Was it after one incident or was it something that gradually built up and got worse? What were your symptoms (i.e. back pain? leg pain? numbness etc...)

Then during a workout involving a barbell I cried so much I had to admit that something wasn’t right.

What was the initial management i.e. what treatment did you seek?

At the same time, Jonny had passed me onto Mariam for Clinical Pilates and it was during my consultation that she suggested some short term medication for my nerve problem in my right leg. I went to another GP for this and as well as giving me the medication, he was really keen to get me back running and to the gym so he referred me for an MRI.

Am I right in saying you ended up seeing a consultant neurosurgeon? What did the MRI show?

Yeah I was really lucky in that I got an MRI pretty quickly. I think the 2nd GP had something to do with that. A few weeks after the scan. I received a letter with a hospital appointment but with no other information. Frustrating and worrying. I thought well there must be something not quite right and because of my problem with patience, I called the GP and asked him to give me a brief overview of the scan. He said he could see a disc bulge and I should continue doing my physio exercises until my appointment. I had just started with the Clinical Pilates class so I let Mariam know the issue and she tailored exercises for me until I found out more about the problem.

So there was the prospect of having surgery? How did that make you feel? Was this something on the cards or wanting to avoid?

You've spent the best part of a year doing some serious rehab with Clinical Pilates. In your own words can you explain what that is and how it helped you?

It is basically pilates but physio led so your exercises are all tailored to whatever issue you may have so we’re all doing something different generally. It’s a small class but everyone is in the same boat and really friendly. Mariam checks in with you regularly during the class and pushes you when you’re ready but also changing exercises if something isn’t quite feeling good.

I expected my exercises to all be lower back focused as that’s where my injury was but actually they’ve been full body movements. As well as having a stronger back, I have a stronger core and much improved posture. Mariam also spent some time working on my legs, particularly my right leg as the nerve had been affected and I had limited movement and very little strength.

Eventually you returned to CrossFit and trail-running. How long did that take from when you first injured yourself?

Most people in this day and age are seeking the "quick-fix" or miracle cure. In fact, most people in your shoes would opt for surgery given the opportunity. What advice would you give them?

Your back is such a major part of your body so decisions on surgery should never be made lightly. Unless a professional is telling you there is no other option I would encourage people to commit to the exercises, spend less time sitting down and stay active by doing anything you find fun (that’s obviously not going to hurt you)

Working through this injury has taught me so much about my body and my lifestyle as well as making me a better runner and CrossFitter. This is all coming from the most impatient person!

Mariam Kilpatrick 12/12/2018 Mariam Kilpatrick 12/12/2018

Case Study: Frontal Knee Pain (Part 3)

Single leg exercises should be incorporated in strength and conditioning sessions as it is the best way to mimic the single leg work required in running with landing and push-off. It is also a good way to identify any imbalances from one side to the other. In the final part of this series, Jonny’s pain had largely settled and his rehab focused on single leg control. He also practiced a more efficient running technique to minimise loads placed on the knee.

Is Working from home breaking you? Do you feel:

Stiff and sore?

back, neck, joint or muscle pains?

headaches or vision problems?

overwhelmed?

fatigued?

irritable?

low mood?

The risks of working from home (WFH) to physical and mental health are significant and real.

top tip 1 - move more!

top tip 2 - organise yourself

top tip 3 - optimise your work space setup

Summary

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What is Shockwave Therapy?

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WHAT IS SHOULDER IMPINGEMENT SYNDROME?

SHOCKWAVE THERAPY FOR SHOULDER IMPINGEMENT

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Want to learn more about our Expert Approach to treating Tennis Elbow? Click HERE

WHAT IS TENNIS ELBOW (LATERAL EPICONDYLITIS)?

SHOCKWAVE THERAPY FOR TENNIS OR GOLFERS ELBOW

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WHAT IS CALCIFIC SHOULDER TENDINOPATHY?

SHOCKWAVE THERAPY FOR CALCIFIC SHOULDER TENDINOPATHY

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Why choose the Swiss Dolorclast?

Does shockwave therapy hurt?

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What is Shockwave Therapy?

WHAT IS GREATER TROCHANTERIC PAIN SYNDROME?

SHOCKWAVE THERAPY FOR GREATER TROCHANTERIC PAIN SYNDROME

What does a shockwave treatment session involve?

Why choose the Swiss Dolorclast?

Does shockwave therapy hurt?