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[jsphysio]

One of many soft tissue techniques for treating the lats demonstrated by our sports massage therapist Sam. Very effective for improving shoulder mobility, reducing back stiffness and promoting a healthy posture. Book your appointment today using the link below. https://www.jsphysio.co.uk/appointments/ https://www.instagram.com/p/B70JI_zBrcb/?igshid=1kph2ee27zlxt

[jsphysio]

I am delighted to announce that Sam Kirton will be joining the JS Physio team and will be available for appts as of the 24th Jan. Sam is a qualified sports massage therapist and has extensive experience in treating elite athletes and private practice. Sam treats all body parts and has a wide variety of techniques including: -Deep Soft Tissue Massage. -Trigger Point Release. -Muscle Energy Techniques. -Cupping therapy. -IAM tool / Fascial Release. -Joint articulation. -PNF Stretching. If you would like to make an appointment with Sam please message direct or book in online @ https://www.jsphysio.co.uk/appointments/ #sportsmassage #softtissuetherapy #softtissuetherapist #triggerpointrelease #massage #fascialrelease #injuryprevention #maintenancetreatment #deepsofttissuemassage https://www.instagram.com/p/B7QHKVhhfIk/?igshid=2x7e9g8u6lcv

[jsphysio]

‘My Achilles is stiff in the morning’ Tendinitis is a common issue amongst sporting and non sporting people and our statistical breakdown in clinic shows that Achilles tendinitis is most common. Common symptoms that we hear include: -‘I have pain and stiffness in the Achilles first thing in the morning’. -‘my Achilles pain and stiffness improves as I get moving’. -‘when I run, my Achilles pain goes but returns when I stop’. -‘my calf’s always feel really tight’. Clinical examination usually shows thickening of the tendon with significant tenderness on palpation with active trigger points through the calf. Most people will rely on anti-inflams to settle the pain and hope that with time the issue will correct its self. Historically, this isn’t the case and most actually get worst. Management of these injuries includes: 1-Rest from aggravating activities. 2-Anti inflammatory intervention. 3-Correction of underlying biomechanical issues. 4-Manual therapy techniques in to the Achilles’ tendon and calf. 5-Bespoke eccentric program. Video below demonstrating a calf release technique used when treating Achilles tendinopathies. Www.jsphysio.co.uk https://www.instagram.com/p/B4mPyfOhIsR/?igshid=24ywsn51k5bx

[jsphysio]

“I’ve always had a bad back” In our experience many people have come to accept that having a “bad back” is a part of life, and that they will just have to live with it. It is not uncommon for us to hear clients say: -‘My back feels stiff first thing in the morning’. -‘I really struggle to put my socks on’. -‘I constantly feel the need to crack my back’. -‘It’s agony getting out of the car after a long drive’. -‘I get sciatica when sitting watching the telly’. Often they are relying heavily on painkillers to get through a normal day and although this may give short term relief it is certainly not a long term solution for your back or your general health. At JS Physiotherapy we pride ourselves on getting you pain free and keeping you pain free, and we do this through the application of manual therapy techniques and specific and bespoke rehabilitation programs. The typical pathway for any injury we are managing is: 1- Diminish pain and restore range of movement. 2- Prescribe rehab programs based on specific and relevant strength and range of movement deficits. 3- Once all targets have been achieved, exercise levels are gradually progressed under the guidance of the physio to ensure the safest possible return to previous level of activity. Video below is one of many techniques we use to treat chronic low back pain and sciatic symptoms. www.jsphysio.co.uk #lowbackpain #sciatica #jsphysio #manualtherapy #rehab #corestability #triggerpointrelease #muscleenergytechniques #manipulation #jointarticulation #returntosport #painfree (at JS Physiotherapy) https://www.instagram.com/p/B36SBumBIju/?igshid=1jm0uzc4czesq

[jsphysio]

Muscle injuries... Over the past 5 years there has been a drastic change in the type of injuries that patients present with and I believe this is due to the intensity that people are training at and the various different sports people partake in. Training has become the focal point of a lot of people’s lives and more people are looking to smash PB’s in the gym and at multi sport races. Being injured is simply not an option! The popularity of cross fit and triathlons in my opinion has definitely increased and with this has come new challenges for both athlete and physio. Acute muscle injuries have become more common amongst my caseload and they vary in cause, location and severity. A thorough assessment will provide not only an accurate diagnosis but also an idea when the patient will return to sport. To maintain strength, cardiovascular fitness and mental wellbeing we believe in keeping people active but without having an adverse effect on the injury. For most injuries, this is possible through exercise modification and careful progression of rehab drills which will ensure the quickest and safest return to sport. Image below is of a grade 2 Iliacus muscle injury. Can you see it? www.jsphysio.co.uk #muscleinjury #hamstring #hipflexor #soleus #recfem #adductor #grade1 #rehab #returntosport #triathlon #ironman #crossfit #sportphysio #injuryprevention #musclestrength #strengthtraining https://www.instagram.com/p/B3WQUs8h2SO/?igshid=dsncfkfmdfko

[jsphysio]

Hip or back pain? From my experience, patients with chronic low back pain often report to have experienced episodes of hip pain and on assessment, there are usually issues around the hip that are directly impacting on the sacro-iliac joint and lumbar spine. Due to the anatomy of the glutes and their origin and insertion points, the glutes have a large role to play in promoting hip and spinal health. Glute weakness in particular will lead to the development of trigger points and contractures which, will reduce muscle length and inhibit muscle contractions. As a result, hip mobility is reduced and muscle power decreases. The glutes move the hip joint through 3 different planes of motion therefore, the specific hands on treatment techniques and rehab exercises we utilise are applied with this in mind. Picture below demonstrating an effective glute lengthening and trigger point release technique to improve hip and lumbar spine mobility. #physio #sports #injuries #rehab #rehabilitation #jointinjury #hipimpingement #FAI #lowbackpain #discbulge #sciatica #posture #manualtherapy #triggerpointrelease #glutes #muscleenergytechniques #strengthtraining https://www.instagram.com/p/B3Op9C-BL2s/?igshid=1oonlsh1ylnvr

[jsphysio]

ACL rehab... As a physio, it’s a dream to pick up big injuries from the very beginning, taking them through their full rehab program and back in to there chosen sport. I have a particular interest in rehabbing cruciate ligament injuries and I had the pleasure to pick this case up at week 2 post ACL reconstruction. Weekly treatment was administered for the first 6 weeks post surgery to restore full knee flexion/ extension, remove swelling and encourage quad contraction and bulk. From there a rehab program was prescribed and progressed every 3-4 weeks. At month 5, an isokinetic test was performed to ensure that quad and hamstring power on the affected leg was within 10% of the unaffected and from there, grass based rehab was progressed and sport specific drills introduced. At 7 months, the player returned to play. www.jsphysio.co.uk #ACL #rehab #cruciate #kneeinjury #kneeligaments #ligamentinjury #kneerehab #quads #hamstrings #prehab #returntoplay #physio #sportsinjuries #sportphysio https://www.instagram.com/p/B2lO0l_hVFA/?igshid=1b8udvxiz0yeq

[jsphysio]

Neck and shoulder pain... Neck pain is a common issue for a lot of people and I find the majority of the time patients also report a history of pain around their mid back and shoulder blades. A lot of the neck musculature originates at the thoracic spine (mid back) and medial border of the scapula (shoulder blade), therefore, to have a significant impact on pain at the neck it is essential to assess and correct any soft tissue or joint abnormalities through the thoracic spine. Careful assessment and manual therapy techniques to the identified problematics areas will reduce pain but a bespoke rehab plan to improve spinal posture and scapula biomechanics is vital for long term spinal health. For appointments please direct message or call the clinic on 01302 711962. www.jsphysio.co.uk #neckpain #backpain #posture #rehab #injuryprevention #manualtherapy #triggerrelease #thoracicspine #cervicalspine #kyphosis #deskjob #textneck #scapula #spinalhealth #jsphysio #physiotherapist #physiotherapy https://www.instagram.com/p/B2gFIG9B2br/?igshid=1aevxtbewviz6

[jsphysio]

I am delighted to announce that as of the 16th September, Steph will be joining the JS Physiotherapy team. Steph has vast experience in private practice and has worked with a variety of different patients and athletes that range from triathletes to weekend warriors. Steph treats all musculoskeletal problems and has a particular interest in back and neck injuries. Having previously worked with Steph I am fully aware of the level of care she delivers to all patients on a consistent basis. Her excellent diagnostic and treatment techniques make her a valuable addition to the team. If you would like to make an appointment to see Steph please direct message us through Facebook, Instagram or call 01302711962. #JSPhysio #sports #physio #msk #manualtherapy #diagnostics #rehab #sportsinjury #backpain https://www.instagram.com/p/B15lI73B1Wl/?igshid=iifs7q1xdet5

[jsphysio]

Prevention is better than cure... As well as treating and rehabilitating a wide variety of musculoskeletal and sports injuries a large proportion of my caseload is made up of individuals that aren’t necessarily injured. This often includes treating old injuries to prevent a reoccurrence or treating athletes/ weekend warriors who have develop ‘niggles’ through their intense gym sessions and running programs. From my experience, treating minor issues before they develop will lead to a reduction in injuries, increased training intensity and enhanced performance. I would strongly recommend regular maintenance treatments to anyone who is motivated to stay active and injury free. #injuryprevention #softtissuetherapy #cupping #sportphysio #ironman #triathlon #running #injuryrehab #manualtherapy #IASTM #achilles #tendinopathy https://www.instagram.com/p/B0XnnsWBBD4/?igshid=qlavdqq7pm5t

[jsphysio]

Neck pain... Neck pain makes up a large percentage of my caseload and in some cases, patients will develop referred arm pain/ pins and needles in to the hand. Very rarely will secondary intervention such as surgery or injection therapy be required and most cases will settle quickly with the correct treatment approach. Initial treatment will consist of manual therapy techniques in to any soft tissue abnormalities identified such as active trigger points or significantly increased muscle tone. Both will have an impact on loss of movement and pain. Once pain levels have reduced and range of movement restored the focus must turn to injury prevention. This is achieved through strengthening the deep neck stability muscles and self management strategies. Video below demonstrating a brief treatment used to promote cervical rotation and side flexion. #neckpain #nervepain #armpain #discbulge #myofascialpain #triggerpoints #softtissuerelease #manualtherapy #neckrehab #scalenes #rehab #injuryprevention https://www.instagram.com/p/Bzhn8mEhGlu/?igshid=1twu0z37qo7fr

[jsphysio]

Achilles pain! Achilles’ tendon injuries are equally as common amongst sporting and non sporting patients and an area that I particularly enjoy treating and rehabbing. The extent of the injury will vary from an acute paratendinitis to a chronic tendinopathy and in severe cases may lead to a full or partial tendon rupture. The management will change considerably depending on the extent of the injury and clinical presentation but the goal is always to return to full function in the fastest possible time. Picture below shows an Achilles’ tendon rupture. Green arrow shows a large tendon swelling and the red arrow showing increased ankle Dorsi flexion at rest (increased angle of dangle). #physio #sport #sportphysio #rehab #rehabilitation #tendon #tendoninjury #achilles #tendonrupture #achillestendon #tendinitis #overload #running #pain #triathlon #triathlete #prehab #injuryprevention https://www.instagram.com/p/BzXRIQZhnUG/?igshid=59ju0f4utyav

[jsphysio]

Knee replacement This man came to see me around 8 years ago with a severely arthritic knee and in desperate need of a knee replacement but due to his age, we were keen to put this off for as long as possible. Through manual therapy techniques, injection therapy and a specific rehab program we were able manage his pain and function for 8 years. We decided to go forward with the joint replacement in the new year due to a sudden and significant loss of knee extension, a large swelling and significant pain walking. 6 months on and he is able to demonstrate full knee range of movement, excellent single leg knee control and great lower limb strength. In addition, he is mobilising pain free with no pain adverse swelling. Picture taken at 4 months post surgery. #physio #physiotherapy #sports #injury #rehab #rehabilitation #knee #kneereplacement #jointreplacement #arthritis #postsurgery https://www.instagram.com/p/BzHzZZ4h8_t/?igshid=14iq54d5c5ech

[jsphysio]

Quad exercises... This is a great exercise for training your quads and one of my favourites with footballers and sprint athletes. Sprinting and kicking will load the Rectus Femoris muscle eccentrically over 2 joints (hips and knee) therefore, it is important that the prehab/ rehab program compliments this. Reverse Nordic’s enable you to eccentrically load the Rectus Femoris over 2 joints and this is a go to exercise for me when rehabbing thigh strains. I progress this exercise by introducing resistance through weight plates or bands and increasing knee flexion by raising the ankles with a foam roller. How do you train quads? #quads #rectusfemoris #muscleinjury #musclestrain #rehab #rehabilitation #prehab #prehabnotrehab #eccentrictraining #injury #injuryprevention #reversenordic #physiotherapy #physio #sportstherapy #returntosport #sportphysio https://www.instagram.com/p/Byj8RBvhZjJ/?igshid=b8mkdu8nhk45

[jsphysio]

This is a great technique for assessing or treating the calf. Plantar flexion of the ankle and flexion of the knee will offload the gastrocnemius and the Soleus, enabling you to treat at more depth and assess muscle tone in a non-stretched state. #assessment #muscleinjury #longdistancerunning #physiotherapy #calf #calfinjury #soleus #gastrocnemius #longdistancerunning #physicaltherapy #physicaltherapist #athletictraining #massagetherapy #triggerpointtherapy #manualtherapy #rehabilitation #rehab #injuryprevention https://www.instagram.com/p/Byc9Mm1B2rX/?igshid=1wh28yc356xvi

[jsphysio]

Muscle injuries!

Lower limb muscle injuries are very common and if reintroduced to sport to soon will often recur.

Recurring muscle injuries are a nightmare for patient and physio and to prevent this, extra care should be taken when establishing the location and extent of the injury. This will have a significant impact on the recovery time and treatment approach.

Tendon injuries must be identified as they tend to have a longer recovery time, require a less aggressive approach and may often need more invasive techniques to promote healing.

The picture below is an MRI scan of a hamstring 1 day post injury. The player reported a specific sharp pain when sprinting and on assessment, had a lack of tension through the Biceps Femoris tendon, along with swelling and tenderness on palpation. An MRI scan was performed to identify the extent of the damage and a tendon injury was confirmed. 3 PRP injections were administered along with extensive physiotherapy and the player returned to competition in 12 weeks. #physiotherapy #physio #injury #sportsinjury #hamstrings #tendons #tendoninjury #rehab #eccentric #returntosport #strengthtraining