Sitting comfortably?

The odds are that right now you are engaged in an activity that is harming your health.

Humans are not built to spend the day sitting, yet that is what most of us now do.

Just some of the consequences are that your gluteal and hip flexor muscleswaste away.

These muscles are important for stabilising you. When they weaken it increases your likelihood of injuring yourself when you do exercise.

“An ergonomically designed chair or workstation is important, but if you just sit in the same position for long periods of the day, you are still going to have problems,” says physiotherapist Leon Almashan.

He and his colleagues at PhysioExtra in Ham, Surrey regularly treat the results of our sedentary lifestyle.

“Most people do nothing until they get a back problem, then go to the doctor who prescribes painkillers,” says personal trainer Johnny Crook. “This only masks the problem.

“People often try to compensate for long periods of sitting by going to the gym and doing intense exercise sessions, or they go running. This can lead to injury if the underlying weakness is not dealt with.”

After a consultation and assessment, the experts at PhysioExtra develop an individual exercise plan that strengthens parts of the body that have wasted away due to lack of use.

“But coming to a personal trainer once a week isn’t going to fix it,” warns Crook. “You need to incorporate these exercises into your daily routine.”

In addition to specific exercises to strengthen key muscles, he also recommends the following simple steps:

  • Walk or cycle instead of driving
  • Use the stairs instead of the lift or escalator,
  • Stand up and walk around every 20 minutes when you are at your workstation

 

What is the most effective way to warm up?


Whether you are training to run a marathon, planning to play your favourite sport, or doing some gardening, warming-up should be the first thing on your to-do list. 

Doing a few simple movements prepares your body and mind for what you are going to do and, most importantly, reduces the risk of injury by increasing the heart rate and creating warm pliable muscles that are pumped full of oxygen and fuel. 

The most effective way to warm-up depends on the activity you are doing. Fitness levels and activity goals will influence what is included in a warm-up, but there are a few basic techniques that can be used as a starting point for your warm-up routine:

  1. Loosen up… warm muscles by gently mimicking the movements you will be doing in your activity – marching on the spot, squatting, arm circles.
  2. Increase your heart rate… running on the spot, gentle jogging, low resistance cycling, low resistance rowing.
  3. Dynamic stretching… moving your body through a range of movement – shoulder circles, arm circles, hip circles, lunges.

These are just a few suggestions to get you going. Your warm-up should leave you energised and ready to go. Always listen to your body, do not continue with any movements that cause discomfort and remember to cool down after. 

For a more activity-focused warm-up routine, advice on how you can improve and progress your current routine, or more info on warming-up get in touch with us here at Physio Extra, we are always happy to help.

By Nim Ragbir BSc (hons) MHCPC MCSP 

Chartered Physiotherapist

Dr Leon’s casebook

An essential skill for a physio is detecting the root cause of pain.

This is not always obvious, as pain is often referred.

Take the case of a lorry driver who came to PhysioExtra with severe sciatic problems.

He had already seen a series of physiotherapists and an osteopath.

After examining the patient Leon admitted that he couldn’t offer him any more treatment than he had already received from the seven other physiotherapists had seen.

But then he noticed that the patient wore quite tight jeans and carried a wallet in the back pocket.

The lorry driver said that yes, he did sit on the wallet while driving long-distance.

Leon advised him not to.

A week later the patient called Leon: “You’re a miracle-worker. The pain’s completely gone!”

Another patient came to Leon with a locked right knee. The cause turned out to be a corn on the little toe on the left foot. This was causing the patient to shift their weight onto their right leg, resulting in the muscles being overloaded in the thigh.

A bit of rolling out the ITB band and the removal of the offending corn soon cured the patient.

When to see a physiotherapist

A new year a new beginning….

This is the time of year for New Year resolutions with many based on improving our health and fitness. It can be a bit of a challenge to stay committed and motivated, so here at Physio Extra we will be helping you reach your goals with our weekly blogs packed full of useful info such as self-help techniques, basic first aid, info on common conditions and so much more… We would love to hear your comments, feedback and please do get in touch if you have any questions.

 

?

This is a very common question, which can be difficult to judge. “Do I wait as it could get better?” or “If I leave it will it get worse?” is the dilemma we can face especially as many of us can experience aches or pain which can be resolved with some form of self-treatment or rest.

The following four questions may help you with your decision:

  1. Is your pain mechanical?

Mechanical refers to the problem being made worse or aggravated by certain movements, activities, or even maintaining certain positions i.e. wrist pain being made worse by repetitive use of a keyboard; knee pain made worse by running; back pain increasing by prolonged sitting such as driving. If there is a mechanical component to your pain a physiotherapist will be able to help you through a biomechanical assessment, then if appropriate, treatment and teaching you exercises to increase your strength and endurance.

  1. Is the pain not changing or getting worse?

Any mechanical pain that is not getting better or even becoming worse would benefit from a physiotherapist’s assessment and diagnosis. This would help with understanding the cause of the problem, working out the approximate recovery time, working on a treatment plan, and taking preventive steps to ensure the problem does not return.

  1. Is the pain very severe and affecting your movement?

If the pain you are experiencing is affecting your daily functional activities i.e. washing, dressing, going to work, a physiotherapist will be able to assess you, form a diagnosis, treat the problem and give advice on the best way to reduce your pain and get you back to full functional ability as quickly as possible. Physiotherapists will also screen you for any signs of serious underlying pathology or problem, which may require you to go to A&E or seek medical advice.

  1. Has the pain been ongoing for a long time and is it preventing you from physical activities and sports?

Often we can feel unable to return to a sport or activity following an injury because the perception of being too weak or being worried about the risk of re-injury. Long-term mechanical problems and chronic pain can cause a restriction in movement due to biomechanical changes like muscle strength or length. A physiotherapist can assess muscle strength and muscle length, which will help formulate specific home exercise programmes. In addition, reduced proprioception i.e. balance and coordination can cause the feeling of being unstable when performing an activity. Through strengthening and balance exercises, Physiotherapy can improve proprioception and help you return to your sports and activities.

Hopefully the above questions will help you with your decision. If you have any questions please do give us a call, we are always happy to help.

Nim Ragbir Bsc (hons) MCSP MHCPC
Chartered Physiotherapist

Smiling through the rain…

The Physio Extra crew were at their monthly stall at Ham Parade Market on Saturday.

Braving the persistent rain, Leon, Johnny and Nim offered local residents free massages and consultations for aches, pains, injuries, or general health and fitness questions.

They’ll be back again on the first Saturday of the month – and hopefully the weather will be kinder.

Free massage at Ham Parade Market!

Food, fun… and physio!

Free massages and physio consultations will be on offer from Leon and the Physio Extra crew at Ham Parade Market this Saturday, October 6.

They will be out in force this month as the market is celebrating its first anniversary and has turned into a very successful local event.

You will find the team opposite the Texaco petrol station at the Tudor Drive end of the Parade.

 

So if you have any aches, pains, injuries, or general questions about your health and fitness, why not drop in for a chat with Leon, Claudia, Johnny and Nim.

Leon Almasham

 

 

 

 

 

‘Absolutely phenomenal!’

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After eight months of being unable to walk and after countless other treatments, Franco Gasparotti turned to Leon Almashan at PhysioExtra – and today Franco is setting off on an expedition to Mount Kilimanjaro.

Franco suffered Post Traumatic Stress Disorder after being seriously injured in the Coldstream Guards in Ulster. His weight ballooned to 27 stone as a result.

After losing an incredible 17 stone and reducing his waist size from 72 to 32 inches he is now a fitness consultant

He still needs skinfold removal surgery and is raising funds through the Kilimanjaro expedition.

The whole trip was put in jeopardy due plantar fasciitis.

“My heels were so bad, I could hardly walk,” says Franco. “I tried everything, then heard about Leon’s Shockwave treatment at PhysioExtra. I could hardly walk 12 feet, but the day after the first session I walked 12 miles and I’ve been walking 15 miles a day ever since, catching up on eight months of missed training.

“I can only describe the results of Leon’s treatment as absolutely phenomenal!”

For further information about Franco’s appeal: https://www.gofundme.com/francoappeal

 

Thai Yoga Massage

[from a post to our Facebook page https://www.facebook.com/pages/Physio-Extra]

Last week I had a massage from Adela who recently started at my local physio studio, PhysioExtra.

Despite doing my best to set up an ergonomic workstation, tapping away all day at a screen means I end up with chronically tight neck and shoulder muscles, not to mention my lower back and hips, so the occasional massage is a real treat.

To be honest, at first I was a bit sceptical about the “Thai Yoga Massage” Adela practices. I’ve had a lot of massages while travelling in Thailand and not much has come close to their standards in England, but she certainly knows her stuff.

The hour-long session was on a mat in the gym with some relaxing music. I was actually so relaxed that I almost nodded off.

Adela has a really pleasant manner. You basically relax and leave it all to her as she stretches and manipulates your back and limbs, working from head to foot.

She doesn’t faff around and presses deep into knots of tension, managing to be firm and gentle at the same time.

Talking to her, you can tell she has a lot of knowledge and passion about what she does.

She calls it yoga massage because a lot of the stretches are similar to those in yoga, but because she is helping you stretch it’s more dynamic than anything you’d be able to achieve in a yoga class – at least as a beginner.

I came out of my session feeling relaxed and lighter. I quickly realised that my usual aches had dissipated. Not surprisingly, they are back again after a week in front of the screen.

In an ideal world, everyone would get a massage like this every day…

Physio for Neck Pain

Neck pain is a common and debilitating condition, and massage therapy is commonly used to treat it, yet there is little quality research on the optimal dose of therapeutic massage for neck pain.

Randomizing 228 patients with chronic neck pain to five different groups receiving various doses of massage for a [Read more…]