Specialist in Neck, Back & Sports Injuries
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7 Maidstone Road, Rainham
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01634 377638
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info@rainhamphysio.co.uk
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Year: 2019

Rainham Physio2019
By Jacob Exercises, fit tip friday, Medical Monday, Physio, Therapy, Work Injury

Lordosis rehabilitation.

WHAT IS LORDOSIS?!

Everyone’s spine curves a little in your neck, upper back, and lower back. These curves, which create your spine’s S shape, are called the lordotic (neck and lower back) and kyphotic (upper back). They help your body:

* absorb shock

* support the weight of the head

* align your head over your pelvis

* stabilize and maintain its structure

* move and bend flexibly

If your lumbar curve arches too far inward, it’s called lordosis, or swayback. This can lead to excess pressure on the spine, causing pain and discomfort. It can affect your ability to move if it’s severe and left untreated. There’s little medical concern if your lower back curve reverses itself when you bend forward. You can probably manage your condition with daily exercises.

You should seek physiotherapy help if the curve remains the same when you bend forward.

The easiest way to check for Lordosis is to lie on your back on a flat surface. You should be able to slide your hand under your lower back, with little space to spare.

Someone with lordosis will have extra space between their back and the surface. If they have an extreme curve, there’ll be a visible C-like arch when they stand. And from the side view, their abdomen and buttocks will stick out.

The most common symptom of lordosis is muscle pain. When your spine curves abnormally, your muscles get pulled in different directions, causing them to tighten or spasm. You may also experience limited movement.

 

Make an appointment with your Physio if you are experiencing other symptoms, such as:

* numbness

* tingling

* electric shock pains

* weak bladder control

* weakness

* difficulty maintaining muscle control

 

Treatment for lordosis will depend on how severe your curve is and the presence of other symptoms.

Treatment options include:

* medication, to reduce pain and swelling

* physical therapy, to strengthen muscles and range of motion

* weight loss, to help posture

* surgery, in severe cases with neurological concerns

By Jacob 0 Comments fit tip friday, Medical Monday, Personal Training, Physio, Therapy, Treatments, Uncategorized, Work Injury

Kyphosis rehabilitation.

DO YOU SUFFER FROM KYPHOSIS?!

Kyphosis is a spinal disorder in which an excessive outward curve of the spine results in an abnormal rounding of the upper back. The condition is sometimes known as “roundback” or—in the case of a severe curve—as “hunchback.” Kyphosis can occur at any age, but is common during adolescence.

In the majority of cases, kyphosis causes few problems and does not require treatment. Occasionally, a patient may need to wear a back brace or do exercises in order to improve his or her posture and strengthen the spine. In severe cases, however, kyphosis can be painful, cause significant spinal deformity, and lead to breathing problems.

The signs and symptoms of kyphosis vary, depending upon the cause and severity of the curve. These may include:

  • Rounded shoulders
  • A visible hump on the back
  • Mild back pain
  • Fatigue
  • Spine stiffness
  • Tight hamstrings (the muscles in the back of the thigh)

Rarely, over time, progressive curves may lead to:

  • Weakness, numbness, or tingling in the legs
  • Loss of sensation
  • Shortness of breath or other breathing difficulties

Specific exercises can help relieve back pain and improve posture by strengthening muscles in the abdomen and back. Certain exercises can also help stretch tight hamstrings and strengthen areas of the body that may be impacted by misalignment of the spine.

The main exercises we’d recommend are I’s, Y’s and T’s. Try 3 sets of 10-15 reps per angle to stretch then the back and stretch your chest and shoulders.

By Jacob 0 Comments fit tip friday, Personal Training, Studies

Don’t Drink Your Calories

IS THIS STOPPING YOUR WEIGHT LOSS?

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Empty calories. Whenever you look at your nutrition you should focus on nutrient density. What does this mean? You want to get the best bang for your buck — so choose food that has the most nutrients per calorie. A good example of a nutrient dense food is broccoli.

Broccoli is packed with vitamins, minerals, and phytonutrients and is low in calories. On the other hand, a vanilla latte is a good example of something with a poor nutrient density, very little consumed for a lot of calories.

 

Liquid calories do not help you feel full. Fiber, healthy fats, and protein help us feel full. Sugar sweetened drinks do not have fibre, healthy fats or protein So are just adding unnecessary calories to our daily total.

The best option I can give you is to switch to diet, zero calorie sodas and limit the amount of coffee and alcohol you consume. If you must keep drinking calories, make sure you’re tracking your calories and still staying on target, but be warned, if you drink a lot of calories in, you will feel hungry a lot more than you need to!

By Jacob 0 Comments Exercises, Medical Monday, Physio, Therapy, Work Injury

Achilles Tendinitis rehabilitation.

ACHILLES TENDINITIS REHAB

Achilles tendinitis is an overuse injury of the Achilles tendon, the band of tissue that connects calf muscles at the back of the lower leg to your heel bone.

Achilles tendinitis most commonly occurs in runners who have suddenly increased the intensity or duration of their runs. It’s also common in middle-aged people who play sports, such as tennis or basketball, only on the weekends.

Most cases of Achilles tendinitis can be treated with relatively simple, at-home care under physiotherapist supervision. Self-care strategies are usually necessary to prevent recurring episodes. More-serious cases of Achilles tendinitis can lead to tendon tears (ruptures) that may require surgical repair.

The pain associated with Achilles tendinitis typically begins as a mild ache in the back of the leg or above the heel after running or other sports activity. Episodes of more-severe pain may occur after prolonged running, stair climbing or sprinting.

You might also experience tenderness or stiffness, especially in the morning, which usually improves with mild activity.

When to see a a physiotherapist?

If you experience persistent pain around the Achilles tendon, seek immediate medical attention if the pain or disability is severe. You may have a torn (ruptured) Achilles tendon.

If you feel that you’re suufering from Achilles Tendinitis, feel free to call us here at Rainham Physiotherapy Centre on 01634 377638 and get booked in with one of our highly experienced physiotherapists.

By Jacob 0 Comments Exercises, Medical Monday, Physio, Sporting, Therapy, Work Injury

Shoulder pain rehabilitation

SHOULDER PAIN REHAB

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Rotator cuff injuries are the most common shoulder injuries and occur most often in people who repeatedly perform overhead motions in their jobs or sports. Examples include painters, carpenters, and people who play baseball or tennis.

The risk of rotator cuff injury also increases with age.

Many people recover from mild rotator cuff injury with physical therapy exercises like the ones we’re performing above, which improve flexibility and strength of the muscles surrounding the shoulder joint.

Sometimes, rotator cuff tears may occur as a result of a single injury. In those circumstances, physiotherapy care should be provided as soon as possible. Extensive rotator cuff tears may require surgical repair, transfer of alternative tendons or joint replacement.

The pain associated with a rotator cuff injury may:

  • Be described as a dull ache deep in the shoulder
  • Disturb sleep, particularly if you lie on the affected shoulder
  • Make it difficult to comb your hair or reach behind your back
  • Be accompanied by arm weakness

If you feel like you’re suffering from a rotator cuff injury, contacts us here at rainham physiotherapy centre on 01634 377638 to enquire about booking in for a session.

By Jacob 0 Comments Exercises, Medical Monday, Physio, Therapy

Bicep strain rehabilitation.

💪🏼BICEPS REHAB💪🏼

 

The bicep muscle is one of the most important for your upper body strength. An injury to this hardworking muscle can make day-to-day tasks difficult.

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We most often see bicep injuries at the connection point with your shoulder. Strains or tears can develop in the ligaments. The tendons can also slip out of the groove at the top of the humerus — the bone of the upper arm — that holds the muscle in place.

These conditions result in bicep tendonitis, which is a strain or tear in the tendons that can cause a great deal of pain.

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Since these kinds of injuries usually develop slowly over time, they are hard to prevent. Be sure to listen to your body when an activity is causing pain that goes beyond temporary muscle soreness.

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Advice to speed recovery:

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As with strains in other joints, you can use anti-inflammatory medications such as ibuprofen or naproxen to reduce swelling. Also, apply these three at-home treatments:

* Rest: Take a break from the activity that’s causing pain or soreness.

* Ice: Apply ice packs to the affected area to reduce pain and minimize swelling.

* Elevation: Sit propped up instead of lying flat. Keep your injured joint above the level of your heart.

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Once you feel you can begin to strengthen the bicep again, try the exercise above. Lift a dumbbell with your strong arm and then pass it to the injured arm and lower the weight slowly with good control. Start light and build the weight up when you can comfortably perform 10 reps. The exercise should be pain free, if you feel any pain during the exercise, stop.

By Jacob 0 Comments fit tip friday, Studies

Why it may not be best to eat before bed!

❗️POOR DIGESTION AND EATING BEFORE BED❗️

Dutch researchers wanted to know if lying down after a meal – as opposed to sitting or standing – affected the digestion of protein and amino acid absorption.

To figure it out, they recruited 8 healthy men. The scientists gave the subjects a drink containing 22 grams of protein and 29 grams of carbohydrates on two separate occasions. The solution was also laced with paracetamol to act as a kind of tracer. By tracking the absorption of the paracetamol, they could get an inkling of how well nutrients or chemicals other than protein were being absorbed.

After the subjects finished their drink, the scientists tracked their blood for 4 hours. The first time they drank their drink, the men were required to stay seated for the duration. The second time, they were asked to lie down on a bed.

What They Found

When the men laid down after drinking their protein/carb solution, leucine concentrations were only about 75% as high as what they were when the men remained in a sitting position.

Likewise, plasma levels of essential amino acids were only about 62% as high as they were when the men stayed upright.

The levels of paracetamol were also reduced when lying down, measuring out at only about 58% of what they were when they were sitting.

What This Means to You

The scientists concluded that, “Gastric emptying rate and amino acid (protein) availability are significantly decreased after protein ingestion in a head-down position. Therefore, upright body position should be considered when aiming to boost muscle protein accretion in both health and disease.”

It seems clear that lying down after a meal interferes with the absorption of protein and all other nutrients, and also affects digestion with a lower gastric emptying rate. Ideally, its recommended to eat 1-2 hours before laying down to optimise digestion and nutrient absorption.

By Jacob 0 Comments fit tip friday, Sporting, Uncategorized

Setting SMART Goals For Success

The method of SMART goals is one of the most effective tools used by high achievers to reach any of their goals consistently.

The “SMART” model of goal setting:

S = Specific

M = Measurable

A = Achievable

R = Relevant

T = Time-bounded

Once your fitness goals are SMART, break down each goal into a specific, clear tasks and activities needed to accomplish your goals. It’s important to periodically review your goals and make adjustments if necessary. Goal setting for your fitness goals is an essential tool for success.

An example of SMART goal setting is, if you want to lose weight for a holiday, don’t just state that you want to lose weight, get smart with it. 

How much weight do you specifically want to lose?

What are you going to measure? Just weight lost or are you going to measure calories+exercise too.

Now is it achievable? 1-2lbs of fat loss per week is a good target, much more than that and it starts to become unachievable to sustain.

Next, is everything you’re tracking and doing relevant to your goal? Make sure you’re focusing on the important areas!

And lastly make it time-bound. If you have a holiday then that’s one time frame to have but you can also set smaller weekly/monthly goals which are time-bound to help you stay on track and keep focus.

Implement these goals and track them consistently and you’ll be sure to find success in whichever fitness goal you may have!

By Jacob 0 Comments fit tip friday

LOW CALORIE BREAKFASTS

Breakfast can be tough, especially if you’re looking to lose weight but are still eating food which is not very filling and is filled with sugar like a lot of cereals.

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Try these two breakfast options below as an alternative!

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Rye toast with avocado slices and fried eggs (385 calories)

Avocados are one of the healthiest sources of fat and are loaded with filling fibre too. An egg will give you some nutritious protein to fill you up as well, while rye toast will give you the carb-induced energy punch you need to make your morning awesome.

Ingredients:

  • 2 pieces rye bread (165 calories)
  • 1/3 ripe avocado, sliced (76 calories)
  • 2 eggs (144)
  • Fresh pepper (optional)

Whole grain oat bran with vanilla whey protein powder and blueberries (280 calories)

Oats are a complex carbohydrate that are great for the heart, and oat bran in particular is very high in fiber, which is great for digestion and for staying full. You can add vanilla protein powder for a better-tasting bowl that will keep you full until lunch time, topping it off with antioxidant-rich blueberries for some added sweetness.

Ingredients:

  • 1/2 cup plain oat bran (118 calories)
  • 1 scoop vanilla protein whey protein isolate powder (120 calories)
  • 1/2 cup fresh or defrosted frozen blueberries (42 calories)