What You Need to Know About Ankle Fractures

Author: Rebecca Garrod |Published: 03/06/2014

If you have fractured any part of your ankle, you may suffer from pain and swelling throughout the whole ankle and it may be painful for you to stand.  If you suspect that you may have fractured your ankle, you should seek urgent medical attention and if your bones have been misaligned, surgery may be needed to correct this.

Ankle Fracture

Physiotherapy after Ankle Fracture

Your physiotherapist will be able to recommend a foot and ankle consultant to see you as soon as possible.  If you have sustained a fracture, it is likely that you will have to have your ankle placed in a cast or boot for some time.

Physiotherapy will be essential at this time to make sure the rest of the leg does not become weak.  When the cast or boot is removed, physio will also be essential to regain full range of movement, stability and strength.

Ankle Fracture Treatment

If you have had an ankle fracture in the past and did not exercise or rehabilitate, it is advisable that you see a physiotherapist so that they can assess whether the range of motion and strength of your ankle can be restored.

If you are suffering from ankle pain, it may not be a fracture.  Contact us today on 0207 884 0374 or visit our local Physio Comes To You page.

 

Last Review Date: 12-05-2020

Managing Rheumatoid Arthritis

Author: Rebecca Garrod |Published: 05/05/2014

People with Rheumatoid Arthritis suffer from painful, swollen and stiff joints as a result of the immune system attacking the body rather than defending it.  This causes inflammation of the lining of the joints and tendons of the muscles.  Stiffness upon waking in the morning is very common and the muscles around the joints can often become weak making daily activities very difficult to do.

Rheumatoid Arthritis in Hand

Rheumatoid Arthritis in Hand

There is no cure for rheumatoid arthritis but you can manage the condition through a variety of treatment methods including physiotherapy.  A physiotherapist can assess your mobility, muscle strength, joints and posture and set goals with you to improve.

Occupational Therapists can also come to your home and help you regain the ability to carry out your daily activities.  They can also advise on how you can modify your home to help to you remain living independently.

If you are suffering from Rheumatoid Arthritis and would like to book an initial assessment with a physiotherapist, we can come and see you at work or home often within 24 hours.  Contact us today on 0207 884 0374 or visit our local Physio Comes To You page.

Last Review Date: 05-05-2014

Ankle Arthroscopies and The Role of Physio

Author: Rebecca Garrod |Published: 02/05/2014

If you have been suffering from persistent ankle problems or you’ve had an injury, it may be recommended that you have an ankle arthroscopy for further investigations especially if you’ve had an unexplained pain, stiffness, swelling or instability.

An ankle arthroscopy involves a surgeon making 2-3 small holes in your ankle, through which a small camera scope can be inserted to allow the surgeon to investigate and operate inside the ankle joint.  The arthroscopy can be performed at the front (anterior) or back (posterior) of the ankle and the entry chosen will depend on the location and type of symptoms you are suffering.

Foot and Ankle

Physiotherapy is essential after your ankle arthroscopies so that you regain full range of movement, strengthen the ankle and manage post-operative swelling.  Our service at Physiocomestoyou is unique in that we visit our patients at home.  This is especially helpful to our patients recovering from an ankle arthroscopy who may have difficulty in getting to a clinic.

Have you recently had an ankle arthroscopy and are looking for a specialist orthopaedic physio to see you at home?  Contact us today on 0207 884 0374 or visit our local Physio Comes To You page.

Last Review Date: 02-05-2014

Children with Cystic Fibrosis and the Role of Physio

Author: Rebecca Garrod |Published: 17/04/2014

A genetic disorder, Cystic Fibrosis affects the lungs, pancreas, liver, and intestine and causes weight gain, poor growth, chest infections and shortness of breath.  It is caused by a mutation in the Cystic Fibrosis Transmembrane Conductance Regulator (CFTR) gene and different mutations can cause different severities of the disease as too much salt travels to the cells in the body resulting in thick, sticky secretions.

Cystic Fibrosis usually results in lung disease and/or lung inflammation due to the airways being clogged by a build-up of mucus.  This then causes damage to the lungs and makes symptoms worse.  Symptoms usually appear in patients when they are children but they can also develop later in life.

Cystic Fibrosis Lung Symptoms

  • Persistent cough
  • Wheezing
  • Breathing difficulties
  • Shortness of breath
  • Recurring chest infections

A combination of physiotherapy and medication can help manage lung infections and prevent the build up of mucus that damages the lung.

Cystic Fibrosis

Physiotherapy for Cystic Fibrosis

Physiotherapy should start as soon as a child is diagnosed and will prevent the sticky secretions in the child’s lungs from building up and blocking the airways therefore reducing the risk of damage to the lungs.  It is also essential that the physiotherapy treatment includes an exercise plan to keep up a child’s fitness, strength, posture and bone density to prevent postural abnormalities and skeletal changes.

If your child has Cystic Fibrosis and requires a review of their airway clearance technique or further support, our specialist paediatric physiotherapists can help.  We are able to see your child at home or school and can set up an initial appointment within 24 hours. Contact us today on 0207 884 0374 or visit our local Physio Comes To You page.

Last Review Date: 17-04-2014

What You Need to Know About Training for a Marathon

Author: Rebecca Garrod |Published: 07/03/2014

If you’re training for a big running event your training should involve a lot more than running. You will be looking to increase distance and speed and the best way to achieve this is by following a structured programme. Your training should involve slowly increasing your distance every time you run. There are lots of apps available that can record your running time and advise on distance increases.

Interval Training

Interval training (also known as high intensive interval training or HIIT) involves varying intensity whilst running at each interval. So if you were running at high speed for 60 seconds, you would then rest for a period 1-4 times that length. This builds your stamina, increases cardio vascular fitness, your muscles will receive more blood rich in oxygen and so your body will become more efficient.

Marathon Running

Resistance Training

Your training program should also include Resistance Training. This may involve, lunges, squats, and heel raises or using gym equipment. Core stability is vital for running training as you often just have one foot on the ground.

Clams are a very effective exercise for developing this: Lay on your side and bend your knees in front of you (legs on top of one another). Now lift up your top knee/thigh and feel the contraction in the side of your buttock. The Plank is also a great exercise for building your core stability. With palms flat on the floor, rest on your forearms. Now transfer your body weight to your knees, and then if you are brave, your toes!

Post-Run Stretches

It’s vital that you stretch after running and stretching can actually prevent injuries. Always stretch until you feel a slight discomfort and breathe deeply whilst holding the stretch. Make sure your stretch when your muscles are warm as stretching cold muscles could cause an injury.

Sports Massages

Sports massages are a great way to iron out tension after long runs, as well as increase flexibility. If you are suffering from persistent aches and pains, it’s a good idea to check with a physiotherapist that you are using your muscles in the correct way. These small aches can often turn into bigger problems as we start to compensate our movement using other parts of our body.

Have you signed up to complete a marathon or have you just started running? Our specialist physios are able to see you at home or work and we are often able to arrange the first appointment within 24 hours. For more information and contact details please visit our local Physio Comes To You page.

 

Last Review Date: 07-03-2014

Don’t Suffer Alone with Pain from a Prolapsed Disc!

Author: Rebecca Garrod |Published: 26/02/2014

The pain from a prolapsed disc is usually very painful and it is caused when a disc between the vertebrae bulges out of its normal place (commonly called a slipped disc).  As a result, it may press on nearby nerves causing even more pain.  It may be that coughing or moving may worsen the pain and you may experience pain, tingling or loss of feeling in your arm if the disc is touching a surrounding nerve.

Prolapsed Disc

Patients suffering from a prolapsed disc are almost always referred for physiotherapy, as it is important to keep moving for a speedy recovery.  Physios will use a variety of techniques including manual therapy, massage and acupuncture.

Are you or someone you know suffering from a prolapsed disc?  Don’t suffer! Our specialist physios are able to see you at home or work and we are often able to arrange the first appointment within 24 hours.  For more information and contact details please visit our local Physio Comes To You page.

Last Review Date: 26-02-2014

What Everyone Ought to know about the Gluteus Medius Muscle

Author: Rebecca Garrod |Published: 13/02/2014

When you walk, run or jump, the gluteus medius muscle is crucial in keeping you stable.  When there are problems with this muscle you may develop what is known as a trendelenburg gait or limp.

Whilst standing on one leg, your gluteus medius should contract and prevent the hip on the other side of your body from dropping.  However, when there are problems with your gluteus medius, your body may compensate by changing your movement pattern and this will put strain on other parts of the body such as your back, hip, knee and ankle.  The gluteus medius muscle also plays a role in tilting the pelvis sideways, taking the leg out to the side and also stabilising the head of the thighbone.

gluteus-medius

Test your gluteus medius now by standing in front of a mirror on one leg and see if the hip on the other side of your body drops.  Although this is not necessarily evidence that you have problems with your gluteus medius, it may indicate instability in this area. 

Faulty movement patterns, knees that collapse inwards, lower back issues and poor posture can all contribute to gluteus medius problems.  However, under the supervision of your physiotherapist, the following exercises can help strengthen your gluteus medius:

On your side with your legs on top of one other, bend your knees 90 degrees.  Keeping your feet together gently lift up your top knee.

On your side with your legs on top of each other, lift your top leg without bending your knees. 

Stand on one leg, and lift your opposite leg as if stepping onto a step. Contract the muscles within the standing leg. Check your pelvis is not dropping by doing this exercise in front of a mirror. 

Walk sideways like a crab with a TheraBand around your hips to add resistance.

Standing on one leg, push into your heel and squat down.  Make sure you are not dropping your pelvis and that your knee or ankle is not collapsing inwards. 

It may be that your gluteus medius is strained and if so it may contract and become painful.  If this happens, the muscle may need releasing.  A foam roller over the area can really help to release any tension.

Are you experiencing problems or pain in your hip?  Do you suspect it may be caused by problems in your gluetus medius?  Our specialist physios are able to see you at home or work and we are often able to arrange the first appointment within 24 hours.  For more information and contact details please visit our local Physio Comes To You page.

Last Review Date: 13-02-2014

Runner’s Knee and the Role of Physio

Author: Rebecca Garrod |Published: 10/02/2014

Iliotibial Band Syndrome (ITBS) is a knee problem seen in runners, hikers, cyclers and weightlifters and is more commonly known as Runner’s Knee.  You may experience a sharp tingling just above the knee joint or swelling up to your lower thigh.  The pain will be felt when your foot strikes the ground.

The best way to treat Runner’s Knee is to avoid weight bearing, apply ice packs, use an elastic bandage around the knee and keep it elevated.  When the pain and inflammation is reduced your physiotherapist can help you to regain a wide range of motion in the area.

If you have been affected by Runner’s Knee your physio will also look at exercises to strengthen your gluteals (muscles around your bottom) and may also refer you to an orthopedic shoe specialist for insoles so that your body is aligned properly when you move.

Runner's Knee

Are you or someone you know suffering from Runner’s Knee? Our physiotherapists can see you in your home and we can set up an initial appointment within 24 hours. For more information and contact details please visit our local Physiocomestoyou page.

 

Last Review Date: 10-02-2014

Why is Massaging Your Baby So Important?

Author: Rebecca Garrod |Published: 04/02/2014

Baby massage is a wonderful way for parents to bond with their babies and research shows that it builds trust; helps relieve postnatal depression as well as relaxing your baby releasing trapped wind.  It also helps develop your baby’s coordination and body awareness.  Massaging your baby at the end of the day or before naptime also helps them drift off to sleep.

There are additional benefits for babies with special needs including socialisation, improved eye contact and relaxation of tight muscles.  Some babies are especially sensitive to touch and massage can help settle their sense of touch enabling them to accept different textures and not become overpowered.

Baby Massage

Our highly specialist paediatric physiotherapists can teach you the theory behind baby massage how to perform it effectively. Physiocomestoyou can see you and your baby in the comfort of your own home and we can usually set up an initial appointment within 24 hours. For more information and contact details please visit our local Physiocomestoyou page.

Last Review Date: 04-02-2014

Headaches are a Pain in the Neck!

Author: Rebecca Garrod |Published: 29/01/2014

A cervicogenic headache is a headache caused by pain referred from pain the neck, when the vertebrae in the upper neck become stiff. If you habitually lean forward in your chair or poke your chin out, you may be at risk from experiencing these types of headache as you are placing your body in an unnatural alignment.

Cervicogenic headaches are usually felt as a dull ache usually on one side. Pain can also be felt behind the eyes, at the back and top of the head, the forehead and around the ears. Your neck may also be stuff and you may even experience dizziness as well as pins and needles.

Woman With A Headache

If you are experiencing these symptoms, consider the following factors to help alleviate your pain:

Posture

Have you developed bad habits such as sticking your chest out or leaning forward in your chair? Perhaps you could benefit from a workstation assessment.

Sleep

Try to avoid sleeping on your front as it can cause stiffness in your neck. Also ensure that you sleep on a supportive pillow.

Triggers

Write a diary to help you figure out why you are experiencing headaches. Is there a pattern developing? For instance, do they occur only a certain times of day?

Stress

Make sure you take regular breaks away from your workstation and remember to relax!  Stress can be a huge contributory factor in getting headaches.

Water

Staying hydrated can really help to prevent headaches.

This is obviously not an exclusive list and you should always seek medical advice if you have any concerns.

Can Physio help with your headache?

Physiotherapy can benefit anyone suffering from headaches by advising on posture, strengthening and stretches exercises and releasing stiff joints and muscles.  Acupuncture and taping can also be used alongside physiotherapy to manage your headaches.

Are you experiencing headaches? Our physios can see you at home or at work often within 24 hours. For more information and contact details please visit our local Physiocomestoyou page.

Last Review Date: 29-01-2014

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