Specialist in Neck, Back & Sports Injuries

Do you have a knee bursitis?

Knee bursitis is inflammation of a small fluid-filled sac (bursa) near your knee joint. Bursae reduce friction and cushion pressure points between your bones and the tendons, muscles, and skin near your joints.

Knee bursitis symptoms vary, depending on which bursa is affected and what’s causing the inflammation.

In general, the affected portion of your knee might feel warm, tender and swollen when you put pressure on it. You might also feel pain when you move or even at rest.

A hit to the knee can cause symptoms to appear rapidly. But most cases of knee bursitis result from friction and irritation so symptoms usually begin gradually and worsen over time.


Knee bursitis can be caused by:

* Frequent and sustained pressure, such as from kneeling, especially on hard surfaces

* Overuse or strenuous activity

* A direct hit to your knee

* Bacterial infection of the bursa

* Complications from arthritis or gout in your knee


Physiotherapists can help you improve flexibility and strengthen muscles. This therapy might alleviate pain and reduce your risk of recurring episodes of knee bursitis. Protective knee braces might help if you can’t avoid kneeling, and compressive knee sleeves can help reduce swelling.

More-invasive treatments for knee bursitis treatment include:

* Corticosteroid injection. If the bursitis is persistent and not responding to basic treatments, your doctor might inject a corticosteroid drug into an affected bursa to reduce inflammation. The inflammation usually subsides rapidly, but you might have pain and swelling from the injection for a couple of days.

* Aspiration. Your doctor might aspirate a bursa to reduce excess fluid and treat inflammation. He or she will insert a needle into the affected bursa and draw fluid into the syringe. Aspiration might cause short-term pain and swelling, and you might need to wear a knee immobiliser for a short period.

* Surgery. If you have severe chronic or recurrent bursitis and don’t respond to other treatments, your doctor might recommend surgery to remove the bursa.

Call us at Rainham Physiotherapy Centre on 01634 377638 to book in if you feel you may be suffering from this condition or on any issues you have.

Do you have an ACL tear?

One of the most common knee injuries is an anterior cruciate ligament sprain or tear. Athletes who participate in high demand sports like football and basketball are more likely to injure their anterior cruciate ligaments. The cruciate ligaments are found inside your knee joint. They cross each other to form an “X” with the anterior cruciate ligament in front and the posterior cruciate ligament in back. The cruciate ligaments control the back and forth motion of your knee. Partial tears of the anterior cruciate ligament are rare; most ACL injuries are complete or near-complete tears. The anterior cruciate ligament can be injured in several ways:

* Changing direction rapidly

* Stopping suddenly

* Slowing down while running

* Landing from a jump incorrectly

* Direct contact or collision, such as a football tackle

Injured ligaments are considered “sprains” and are graded on a severity scale.

Grade 1 Sprains. The ligament is mildly damaged in a Grade 1 Sprain. It has been slightly stretched but is still able to help keep the knee joint stable.

Grade 2 Sprains. A Grade 2 Sprain stretches the ligament to the point where it becomes loose. This is often referred to as a partial tear of the ligament.

Grade 3 Sprains. This type of sprain is most commonly referred to as a complete tear of the ligament. The ligament has been split into two pieces, and the knee joint is unstable.

Treatment for an ACL tear will vary depending upon the patient’s individual needs. For example, a young athlete involved in agility sports will most likely require surgery to safely return to sports. A less active, usually older, individual may be able to return to a quieter lifestyle without surgery. Without surgery, as the swelling goes down, a careful rehabilitation program can be started. Specific exercises will restore function to your knee and strengthen the leg muscles that support it.

Feel free to call us at Rainham Physiotherapy Centre on 01634 377638 to book in if you feel you may be suffering from this injury or on any issues you have.

Do you have a torn meniscus?

A torn meniscus is damage from a tear in the cartilage that is positioned on top of the tibia (shin bone) to allow the femur to glide when the knee joint moves. The better the blood supply, the better the potential for recovery. The outside rim of cartilage has a better blood supply than the central part of the “C.” Blood supply to knee cartilage also decreases with age, and up to 20% of normal blood supply is lost by age 40.

A forceful twist or sudden stop can cause the end of the femur to grind into the top of the tibia, pinching and potentially tearing the cartilage of the meniscus. This knee injury can also occur with deep squatting or kneeling, especially when lifting a heavyweight. Meniscus tear injuries often occur during athletic activities, especially in contact sports like football and hockey. Motions that require pivoting and sudden stops, in sports like tennis, basketball, and golf, can also cause meniscus damage.

Very often, meniscal tears do not cause symptoms or problems. However, some people with a torn meniscus know exactly when they hurt their knee. Symptoms may develop over time and may include any or all of the following:
* Pain with running or walking longer distances
* Intermittent swelling of the knee joint: Many times, the knee with a torn meniscus feels “tight.”
* Popping, especially when climbing up or downstairs
* Feeling weak and unstable. Less commonly, the knee actually will give way and cause the patient to fall.
* Locking: This occurs when a piece of torn meniscus folds on itself and blocks the full range of motion of the knee joint. The knee gets “stuck,” usually flexed between 15 and 30 degrees and cannot bend or straighten from that position.

Feel free to call us at Rainham Physiotherapy Centre on 01634 377638 to book in for a consultation if you feel you may be suffering from this condition or on any issues you may have.

5 Main pointers to increase your strength.

1. Be Realistic
The world is all about instant gratification these days, but strength does not work that way. Even when things are going perfect, you can only gain strength so fast. Yes, this varies from person to person and situation to situation, but building serious strength can take years to gain. Accepting this will help you stay on track and not constantly change goals as you get frustrated.

2. Technique
When you’re stuck in a plateau or your strength gains are stunted, the best place to start is with technique. Over the next few posts, we’ll cover the correct technique for the main big compound lifts which will help you get strong through other activities and hobbies you may have too! Technique is paramount for staying safe whilst training and staying efficient in your movements.

3. The Weakest Link
You’re only as strong as your weakest link. In most cases, lifters tend to see this from a muscle or muscle group standpoint. This is very true because of the weakest muscles used during the lift limit the amount of weight we can lift. Because of this, once we’ve converted the correct technique we will be covering the best accessory movements to finish your workouts off with so you minimize weak areas and skyrocket your results!

4. Consistency
One of, if not the most important point of this post is consistency. If you want to lift a lot, you have to lift a lot! What we mean is, in order to increase your strength you need steady progressive overload, gradually increasing either the weight or volume overtime for a long time.

5. Recovery
We break ourselves down training and we get stronger when we recover from training. Recovery is not a passive thing we have no control over. In fact, we have an enormous amount of control over it. We can do recovery training sessions. We can control what and how much we eat. We can control how much and what activities we do outside the gym. We can control the quality and the amount of sleep we get. We should put just as much intensity into our recovery as we do our training. We will make sure to cover the best ways to recover for maximum performance in the gym!

Do you have a biceps rupture?

The biceps muscle is located in the front of your upper arm. It is attached to the bones of the shoulder and elbow by tendons — strong cords of fibrous tissue that attach muscles to bones. Tears of the biceps tendon at the elbow are uncommon. They are most often caused by a sudden injury and tend to result in greater arm weakness than injuries to the biceps tendon at the shoulder.

Once torn, the biceps tendon will not grow back to the bone and heal. Other arm muscles make it possible to bend the elbow fairly well without the biceps tendon. However, they cannot fulfill all the functions of the elbow, especially the motion of rotating the forearm from palm down to palm up. This motion is called supination.

If you tear the biceps tendon at the shoulder, you may lose some strength in your arm and have pain when you forcefully turn your arm from palm down to palm up.

Many people can still function with a biceps tendon tear, and only need simple treatments to relieve symptoms. If symptoms cannot be relieved by nonsurgical treatments, or if a patient requires complete recovery of strength, surgery to repair the torn tendon may be required.

On our Instagram page (@rainhamphysiotherapycentre) we have a video that showcases a few exercises which can be used to try and restore normal movement to the upper arm. We do however recommend seeing a physiotherapist before any exercise is carried out to confirm the injury and severity of the injury.

Feel free to call us at Rainham Physiotherapy Centre on 01634 377638 to book in for a consultation on any issues you may have.

Do you suffer from Arthritis?

Arthritis is a common condition that causes pain and inflammation in a joint. In the UK, more than 10 million people have arthritis or other, similar conditions that affect the joints. Arthritis affects people of all ages, including children. Osteoarthritis and rheumatoid arthritis are the 2 most common types of arthritis.

Osteoarthritis most often develops in adults who are in their mid-40s or older. It’s also more common in women and people with a family history of the condition. Osteoarthritis initially affects the smooth cartilage lining of the joint. This makes movement more difficult than usual, leading to pain and stiffness. Once the cartilage lining starts to roughen and thin out, the tendons and ligaments have to work harder.
This can cause swelling and the formation of bony spurs called osteophytes. The most commonly affected joints are those in the:
* hands
* spine
* knees
* hips

Rheumatoid arthritis often starts when a person is between 40 and 50 years old. Women are 3 times more likely to be affected than men.
In rheumatoid arthritis, the body’s immune system targets affected joints, which leads to pain and swelling.  The outer covering (synovium) of the joint is the first place affected. This can then spread across the joint, leading to further swelling and a change in the joint’s shape. This may cause the bone and cartilage to break down. People with rheumatoid arthritis can also develop problems with other tissues and organs in their bodies.

There are lots of different types of arthritis. The symptoms you experience will vary depending on the type you have.
his is why it’s important to have an accurate diagnosis if you have:
* joint pain, tenderness, and stiffness
* inflammation in and around the joints
* restricted movement of the joints
* warm red skin over the affected joint
* weakness and muscle wasting

If you feel you have arthritis, book in to see us at Rainham Physiotherapy Centre by calling 01634377638.

Do you suffer from RSI?

What is RSI?

Repetitive strain injury (RSI) is a general term used to describe the pain felt in muscles, nerves and tendons caused by repetitive movement and overuse.

It’s also known as work-related upper limb disorder, or non-specific upper limb pain.

The condition mostly affects parts of the upper body, such as the:

  • forearms and elbows
  • wrists and hands
  • neck and shoulders

We will focus on the wrist on this post.

Symptoms of RSI

The symptoms of RSI can range from mild to severe and usually develop gradually. They often include:

  • pain, aching or tenderness
  • stiffness
  • throbbing
  • tingling or numbness
  • weakness
  • cramp

At first, you might only notice symptoms when you’re carrying out a particular repetitive action.

But without treatment, the symptoms of RSI may eventually become constant and cause longer periods of pain. You may also get swelling in the affected area, which can last for several

What causes RSI?

RSI is related to the overuse of muscles and tendons in the upper body.

Certain things are thought to increase the risk of RSI, including:

  • repetitive activities
  • doing a high-intensity activity for a long time without rest
  • poor posture or activities that involve working in an awkward position

Cold temperatures and vibrating equipment are also thought to increase the risk of getting RSI and can make the symptoms worse. Stress can also be a contributing factor.

If you feel you have RSI, book in for an initial consultation by calling us at Rainham physiotherapy centre on 01634 377 638.

Do you suffer from Dupuytren’s Contracture?

What is Dupuytrens Contracture?

Dupuytren’s contracture is when 1 or more fingers bend in towards your palm. There’s no cure, but your fingers can be straightened if it’s severe.

Dupuytren’s contracture mainly affects the ring and little fingers. You can have it in both hands at the same time.

It tends to get slowly worse over many months or years. Treatment can’t usually help in the early stages.

Treatments for Dupuytren’s contracture

You can speak to a surgeon about the options, what the benefits and risks are, and what to expect afterwards.

Your finger may not be completely straight after treatment, and might not be as strong and flexible as it used to be.

The contracture could also come back after a few years.

What to expect after treatment

Recovery and aftercare can vary.

You may:

have a cast or support (splint) on your hand for a few days

have some pain, stiffness, bruising and swelling for a few weeks

need to wear a splint while sleeping for 3 to 6 months

be advised to do hand exercises for up to 6 months – you might see a physiotherapist

You can often start using your hand again after a few days, but it may be a few weeks before you can return to all your activities.

Causes and preventing Dupuytren’s contracture

Dupuytren’s contracture happens when the tissue under the skin near your fingers becomes thicker and less flexible.

The exact cause is unknown, but it’s been linked to:

having a family history of the condition


drinking lots of alcohol

having diabetes or epilepsy

It’s not known if you can prevent it or stop it coming back.

If you wish to book in for an initial consultation, call us at Rainham physiotherapy centre on 01634 377 638.

Do you suffer from De Quervain’s tenosynovitis?

What Is De Quervain’s tenosynovitis?

De Quervain’s tenosynovitis is the inflammation of the sheath, or synovium, that surrounds the two tendons that run between the wrist and the thumb.

Tendons are strong bands of tissue that attach muscles to bone. In the thumb, they are involved in moving the thumb.

As the synovium swells and thickens, it becomes painful for a person to move their thumb.

It usually occurs after the thumb or wrist has been overused, particularly during repetitive activities that move the thumb away from the wrist.

A sprain or overusing the tendons through repetitive movements of the thumb at work or during sport tend to make the swelling and pain worse.

Activities linked to De Quervain’s include:

  • golf
  • playing the piano
  • typing
  • carpentry
  • carrying a child
  • video games

The condition is more common in women than men and often happens after pregnancy.

Other causes include scar tissue formation from an injury or inflammatory arthritis.


The main symptoms are pain and swelling at the base of the thumb.

These lead to:

  • pain when moving the thumb or wrist
  • pain when making a fist
  • swelling and tenderness on the side of the wrist
  • feeling or hearing creaking as the tendons slide through the sheath
  • reduced grip strength

Movements that involve the thumb and wrist, including pinching, grasping, or wringing will make the pain worse.


Use an elastic band placed around the fingers and thumb, and open your fingers and thumb against the resistance of the band 10 times.


Resting the affected hand on the table palm up, touch the top of the thumb to your little finger. Hold the stretch for 6 seconds and perform it 10 times.


use an ice cube to massage the affected painful area to reduce inflammation.

If you feel you may be suffering from De Quervain’s tenosynovitis, book in with us here at Rainham Physiotherapy Centre by calling 01644 377638 and arrange an initial consultation! 

Do you suffer from a Tarlov Cyst?


Tarlov cysts are fluid-filled nerve root cysts found most commonly at the sacral level of the spine – the vertebrae at the base of the spine. These cysts typically occur along the posterior nerve roots. Cysts can be valved or nonvalved. The main feature that distinguishes Tarlov cysts from other spinal lesions is the presence of spinal nerve root fibers within the cyst wall or in the cyst cavity itself.

Due to the close proximity to the lower pelvic region, patients may be misdiagnosed with herniated lumbar discs, arachnoiditis and in females, gynecological conditions. An accurate diagnosis may be further complicated if the patient has another condition that affects the same region.

Although the exact cause is unknown, there are theories as to what may cause an asymptomatic Tarlov cyst to produce symptoms. In several documented cases, accidents or falls involving the tailbone area of the spine caused previously undiagnosed Tarlov cysts to flare up.

Any of the following may be present in patients that have symptomatic Tarlov cysts:

  • Pain in the area of the nerves affected by the cysts, especially the buttocks
  • Weakness of muscles
  • Difficulty sitting for prolonged periods
  • Loss of sensation on the skin
  • Loss of reflexes
  • Changes in bowel function, such as constipation
  • Changes in bladder function, including increased frequency or incontinence

Tarlov cysts may be discovered when patients with low back pain or sciatica have a magnetic resonance imaging (MRI) performed. Follow-up radiological studies, in particular, computed tomographic (CT) myelography are usually recommended.

If you feel you may be suffering from a Tarlov Cyst, book in with us here at Rainham Physiotherapy Centre by calling 01644 377638 and arrange an initial consultation!