Spring Into Action: Physiotherapy Tips for a Healthy and Active Season
Spring is the perfect season to shake off the winter blues, enjoy outdoor activities, and get moving again. However, as we transition to more active lifestyles, it’s important to take steps to prevent injuries and maintain optimal physical health. Whether you’re starting a new fitness routine, gardening, or participating in spring sports, here’s how physiotherapy can help you spring into action safely.
1. Spring Cleaning for Your Body: Warm-Up and Stretch
Just like you prepare your home for spring, your body needs preparation before physical activity.
Dynamic Warm-Ups: Activities like brisk walking, arm swings, or leg swings are great for warming up muscles and joints.
Stretching for Flexibility: Focus on stretching tight muscles such as the hamstrings, calves, and shoulders to prevent strains.
2. Start Slowly to Avoid Overuse Injuries
After a sedentary winter, jumping straight into intense activities can lead to injuries.
Ease Into Exercise: Gradually increase the intensity and duration of workouts or physical tasks.
Rest Days: Include rest days to allow your body to recover and adapt to new movements.
3. Gardening Without the Pain
Gardening is a popular spring activity but can strain your back, knees, and hands.
Use Proper Techniques: Bend your knees and hinge at your hips when lifting heavy pots or shoveling.
Take Breaks: Avoid prolonged postures by standing up and stretching every 20–30 minutes.
Hand Care: Use ergonomic tools to reduce strain on your wrists and fingers.
4. Get Ready for Spring Sports
Spring is prime time for activities like tennis, golf, and running, which come with their own set of risks.
Tennis Elbow: Prevent this common injury by strengthening your forearm and shoulder muscles.
Golfer’s Warm-Up: Loosen your shoulders and spine with rotational stretches before hitting the course.
Running Prep: Gradually build your mileage, invest in proper footwear, and prioritise recovery.
5. Improve Your Posture for Outdoor Fun
Activities like hiking and cycling can strain your back, neck, and shoulders if posture isn’t maintained.
Hiking Tips: Keep your core engaged, use trekking poles for support, and avoid overloading your backpack.
Cycling Form: Ensure your bike is properly fitted to avoid strain on your lower back and wrists.
6. Embrace the Outdoors with Joint-Friendly Exercises
Spring’s mild weather is ideal for joint-friendly exercises that minimise impact:
Walking: A low-impact activity that improves cardiovascular health and strengthens lower body muscles.
Yoga in the Park: Enhance flexibility and balance while enjoying fresh air.
Swimming: If outdoor pools are open, swimming is a fantastic full-body workout that’s gentle on the joints.
7. Common Spring Injuries and How to Prevent Them
Spring activities can lead to injuries like strains, sprains, and tendon issues. Here’s how to avoid them:
Strains and Sprains: Warm up properly and avoid sudden movements or overexertion.
Tendon Issues: Avoid repetitive movements for extended periods and include strengthening exercises in your routine.
Back Pain: Maintain proper posture during activities, especially gardening and lifting.
8. Recover Right: The Role of Physiotherapy
If you do experience pain or discomfort, we can help you recover faster and prevent further injuries.
Manual Therapy: Relieves muscle tension and improves joint mobility.
Rehabilitation Exercises: Strengthen weak muscles and improve flexibility.
Pain Management: Address discomfort through modalities like ultrasound therapy or dry needling.
9. Hydration and Nutrition for Energy
Stay hydrated and fuel your body with nutritious foods to support your increased activity levels.
Hydration Tips: Drink water before, during, and after activities to prevent dehydration.
Eat Seasonally: Incorporate fresh spring produce like leafy greens, asparagus, and berries into your meals for natural energy.
10. Make Movement a Daily Habit
Spring is an opportunity to build lasting habits that support your physical well-being.
Daily Walks: Take advantage of longer daylight hours to add short walks to your routine.
Stretch Breaks: Incorporate short stretching sessions throughout your day to stay limber.
Family Fun: Plan outdoor games or hikes with loved ones for an active, enjoyable season.
Conclusion
Spring is a season of renewal and growth, making it the perfect time to prioritise your physical health. By following these tips and incorporating physiotherapy into your routine, you can stay active, prevent injuries, and make the most of the season. If pain or discomfort arises, don’t hesitate to consult a physiotherapist for personalised care.
Ski Injury Prevention: Essential Tips for a Safe and Enjoyable Holiday
Now that the European ski season is firmly underway and half term is fast approaching, we thought it would be useful to share some tips on how to avoid getting an injury on your much anticipated ski trip. Skiing is an exhilarating sport that brings joy to countless enthusiasts every winter. However, it's no secret that skiing can pose certain risks, with injuries being a common concern. Whether you're a seasoned skier or just starting, it’s important to focus on injury prevention to ensure your safety on the slopes and enjoy your time without unnecessary setbacks. This blog will cover some vital physio tips to help you stay injury-free and ski confidently.
1. Warm Up Properly Before Hitting the Slopes
A good warm-up is essential to prepare your muscles and joints for the physical demands of skiing. Skiing involves quick directional changes, high-speed descents, and various dynamic movements, which can put a lot of stress on your body. A warm-up will help increase blood flow to your muscles and improve your flexibility, reducing the likelihood of strains and sprains. Try to do some dynamic mobility like leg swings, hip openers, and trunk rotations to open up joints and lengthen muscles. It is also worth activating the muscles involved in skiing by doing some squats, calf raises and resistance bands side steps. Warm up for 10-15 minutes before hitting the slopes.
2. Strengthen Your Core and Legs
A strong core and legs are essential for maintaining balance and control while skiing. Skiing requires a combination of endurance, strength, and coordination, with the majority of the action coming from your lower body and core. A lack of strength in these areas can lead to poor form, resulting in injuries. Try to incorporate strength exercises such as squats, lunges, and planks into your training routine in the run up to a ski trip. Additionally, work on your balance with exercises like single-leg stands or stability ball exercises to improve proprioception.
3. Work on Flexibility and Mobility
Skiing demands a high range of motion, especially in the hips, ankles, and knees. Limited mobility in these joints can lead to poor technique, increased risk of falls, and joint injuries. Flexibility is also crucial for absorbing shock during jumps or when landing after a ski manoeuvre. Consider doing some static and dynamic stretches for your hamstrings, calves, hip flexors, and quadriceps. Consider some yoga to enhance flexibility and promote overall mobility.
4. Practice Proper Technique
The most effective way to prevent injuries on the slopes is to ensure that your skiing technique is sound. Skiing with poor form increases the risk of knee, ankle, and back injuries, as well as fatigue-related issues. It's crucial to be mindful of your posture, turns, and speed. If you’ve not been for a while, or are unsure of technique, take lessons from a qualified ski instructor even if it is just for a refresher. Be conscious of your body position, especially when skiing in variable conditions or on steeper terrain. And consider taking your first day a little more gently to focus more on your position and technique.
5. Use Proper Equipment
Having the right equipment is essential for safety. Ill-fitting boots, incorrect ski lengths, or improperly adjusted bindings can all increase the likelihood of injury. Properly fitted gear not only improves comfort but also enhances your skiing performance. Make sure your ski boots fit snugly but comfortably, and that your bindings are properly adjusted according to your weight, skill level, and skiing style. If you're unsure about the fit, visit a professional ski technician. Also, wear a helmet! These are becoming more common place on the slopes and can make a huge difference if you do bash your head.
6. Stay Hydrated and Fuel Your Body
Dehydration and low energy can impair your performance, making you more prone to fatigue and injuries. When you're dehydrated or running low on energy, your muscles and coordination can suffer, leading to accidents on the slopes. Drink plenty of water throughout the day, especially at higher altitudes where dehydration can occur more quickly. Also, maintain a balanced diet with adequate carbohydrates, proteins, and fats to fuel your body for long ski sessions. Pack healthy snacks like nuts or fruit to keep your energy levels up.
7. Listen to Your Body and Take Breaks
Pushing yourself too hard can lead to overuse injuries, fatigue, and poor decision-making. Skiing can be intense, so it’s essential to take regular breaks and listen to your body’s signals. If you're feeling tired or sore, it’s better to take a break than risk an injury by continuing to push yourself. If you feel discomfort or pain during skiing, stop and assess the situation. Continuing to ski through pain can lead to more severe injuries. Take a rest when needed.
8. Recovery and Rest
After a long day on the slopes, recovery is just as important as preparation. Your muscles need time to repair and rebuild, so it’s essential to give them the attention they deserve. Consider doing some stretches or a yoga session after your day on the slopes. Even better if done after some time in a hot tub or sauna! Getting a good night’s rest is crucial for recovery and will allow you to get the most out of consecutive days on the slopes.
By incorporating these physiotherapy tips into your routine, you’ll not only improve your performance on the slopes but also reduce the risk of injury. Remember, skiing should be an enjoyable experience, so take the necessary steps to keep your body in optimal condition, and you’ll be able to ski safely and confidently all season long. If you’re heading off on a trip, stay safe, and enjoy the thrill of the slopes!
New Year, New You: Setting Health Goals with Physiotherapy
The start of a new year is a perfect time to reflect on your health and set goals that help you live your best life. Whether you want to recover from an injury, enhance your fitness, or address chronic pain, physiotherapy can play a key role in achieving your resolutions.
But Firstly, Why Set Health Goals for the New Year?
Goal setting is essential for creating positive habits and maintaining motivation throughout the year. Health goals, in particular, provide tangible benefits like improved mobility, reduced pain, and a better quality of life. However, setting realistic and achievable goals is crucial to avoid burnout or frustration.
How Physiotherapy Can Help You Reach Your Goals
1. Personalised Goal-Setting
We will work with you to identify specific, measurable, and achievable health goals. For instance, instead of a vague aim like “get healthier,” your physiotherapist may guide you to set goals such as:
Increasing flexibility to touch your toes.
Building strength to lift a specific weight.
Walking pain-free for a certain distance.
2. Creating a Tailored Action Plan
Once your goals are clear, we will design a step-by-step plan that aligns with your current health status, lifestyle, and abilities. This may include:
Customised exercise routines.
Advice on posture and ergonomics.
Recommendations for lifestyle changes.
3. Addressing Underlying Issues
Many health goals are hindered by untreated issues like chronic pain, poor mobility, or past injuries. Physiotherapy focuses on addressing these barriers through:
Manual therapy to alleviate pain and stiffness.
Strengthening exercises to improve functionality.
Preventive strategies to avoid recurring problems.
4. Tracking Progress and Adjusting Goals
We don’t just set you on a path and leave you to it. We regularly monitor your progress, making adjustments to your plan as needed. This dynamic approach ensures that your goals remain achievable and motivating.
Examples of Health Goals You Can Achieve with Physiotherapy
For Fitness Enthusiasts:
Enhancing athletic performance through strength and agility training.
Recovering from sports injuries and preventing future ones.
Building endurance for activities like running or cycling.
For Chronic Pain Management:
Reducing reliance on pain medications through natural interventions.
Improving daily functionality, like climbing stairs or lifting shopping.
Managing conditions like arthritis with tailored exercises.
For General Wellness:
Improving posture and reducing strain from desk jobs.
Gaining flexibility and balance to prevent falls.
Learning relaxation techniques to relieve muscle tension.
Tips for Setting and Achieving Your New Year’s Health Goals
Be Realistic: Set goals that match your current physical condition
Break It Down: Divide big goals into smaller milestones for steady progress.
Stay Consistent: Commit to regular physiotherapy sessions and practice exercises at home.
Celebrate Success: Acknowledge small wins to keep yourself motivated.
Start Your Journey Today
Your health goals are within reach, and physiotherapy can provide the guidance and support you need to succeed. Whether you’re looking to overcome an injury, manage pain, or improve your overall fitness, now is the time to take action.
Get in touch with us now to kickstart your journey and make 2025 the year you achieve a stronger, healthier you!
The Role of Strengthening Exercises for Arthritic Joints: Building a Path to Relief
Arthritis is a common condition that affects millions of people worldwide, causing joint pain, stiffness, and reduced mobility. While the symptoms can be debilitating, strengthening exercises play a crucial role in managing arthritis and improving joint function. This blog will explore the importance of strengthening exercises for arthritic joints and provide practical tips to incorporate them into your daily routine.
Understanding Arthritis
Arthritis encompasses over 100 different conditions, with osteoarthritis and rheumatoid arthritis being the most common. Osteoarthritis results from wear and tear on the joints, leading to cartilage breakdown, while rheumatoid arthritis is an autoimmune disorder causing inflammation in the joints. Both types result in pain, stiffness, and decreased range of motion, significantly impacting daily activities.
Why Strengthening Exercises Matter
Research shows that strengthening exercises are vital for managing arthritis because they help support and stabilise the joints, reduce pain, and improve overall function.
So what are the benefits to strengthening arthritic joints?
Firstly, it can help support and stabilise joints. Strong muscles around the joints act as shock absorbers, reducing the stress on the joints and improved muscle strength helps maintain joint alignment and prevent further wear and tear.
Secondly, strengthening exercises can help reduce pain by increasing the production of endorphins which are natural painkillers. Enhanced muscle strength can alleviate the pressure on joints, leading to reduced pain and discomfort.
Strengthening exercises also help improve function and mobility by enhancing joint stability, making it easier to perform daily activities. Improved muscle strength and endurance can also lead to better balance and coordination, reducing the risk of falls and injuries.
Finally, strength work also has a big impact on boosting overall health. Regular exercise, including strengthening exercises, contributes to overall physical fitness, improved cardiovascular health, and better weight management. Maintaining a healthy weight reduces the strain on weight-bearing joints like the knees and hips.
Effective Strengthening Exercises for Arthritic Joints
It’s essential to choose exercises that are safe and effective for arthritic joints and this is something that we can help guide you with. There are different types of exercise that arthritic joints can benefit from, for example.……
Isometric Exercises:
Isometric exercises involve contracting the muscles without moving the joint. These exercises are gentle on the joints and help build strength.
Example: Isometric Quadriceps Contraction: Sit with your leg extended, tighten your thigh muscle without moving your leg, hold for 5-10 seconds, and relax. Repeat 10 times for each leg.
Resistance Band Exercises:
Resistance bands provide adjustable resistance, making them ideal for strengthening muscles without putting excessive strain on the joints.
Example: Resistance Band Leg Press: Sit with your legs extended, place a resistance band around your feet, and press your legs forward, extending your knees. Return to the starting position and repeat 10-15 times.
Weight-Bearing Exercises:
Weight-bearing exercises help improve bone density and muscle strength, but they should be done with caution to avoid joint strain.
Example: Standing Heel Raises: Stand with your feet shoulder-width apart, lift your heels off the ground, hold for a few seconds, and lower them back down. Repeat 10-15 times.
Aquatic Exercises:
Exercising in water reduces the impact on joints while providing resistance to build strength.
Example: Water Walking: Walk in chest-deep water, lifting your knees high and swinging your arms to increase resistance. Continue for 10-15 minutes.
Strength Training with Weights:
Using light weights can help build muscle strength and support joints.
Example: Bicep Curls: Hold a light dumbbell in each hand, bend your elbows, and lift the weights toward your shoulders. Lower them back down slowly and repeat 10-15 times.
Before getting started on an exercise program however, it is a great idea to consult with us so we can develop a personalised plan tailored to your condition and fitness level. We will aim to start slowly, begin with low resistance and gradually increase as your strength improves. A warm up and cool down are important as part of your program to make sure we prepare your muscles and joints for exercise and then relax and stretch your muscles at the end. Most of all it is important that together we pay attention to your body through the whole process and stay consistent. We want to aim for at least 2-3 strengthening sessions each week.
So in conclusion, strengthening exercises play a vital role in managing arthritis by supporting and stabilising joints, reducing pain, and improving overall function. Incorporating safe and effective exercises into your routine can significantly enhance your quality of life and help you maintain an active, independent lifestyle. With consistency and proper guidance from ourselves we can help you achieve the best results.
Get in touch with us today to start your strengthening journey and take a proactive step towards managing your arthritis and improving your well-being.
Pre and Post-Surgery Rehab and Recovery Tips
Surgery, whether planned or unexpected, can be a daunting experience. However, effective rehabilitation both before and after the procedure can significantly improve outcomes, speed up recovery, and enhance overall well-being. Pre-surgery rehabilitation (prehab) and post-surgery rehabilitation (rehab) play crucial roles in preparing your body for surgery and ensuring a smooth recovery process. This blog will provide essential tips for both prehab and rehab to help you navigate this journey effectively.
Prehab tips!
It’s worthwhile booking an appointment with a physio who can assess you and identify areas you could do with working on before your scheduled op. Your programme should be tailored to you as an individual. Your physio will also take in to account the specifics of the surgery taking place. For example, if you’re having an ACL reconstruction, your physio will want you to focus a lot on hamstring strengthening as it is likely the graft for your new ligament will be taken from here. Likewise, if you are due to have back surgery done, your physio may want you to focus on strengthening your ‘core’ which would include glute, abdominal and back strengthening.
It's also important to engage in cardiovascular exercises like walking, swimming, or cycling. Ultimately your heart is a muscle, the stronger it is and the more resilient your lungs are, the better able your body will be to cope with the stress of surgery and aid in a faster recovery. With this in mind, it is worth focusing on deep breathing exercises as these can help you manage pain and reduce anxiety before and after surgery. Techniques like diaphragmatic breathing can also improve lung function, which is particularly important if you’re having abdominal or chest surgery.
We also advise you to maintain a balanced diet, stay hydrated, get adequate sleep, and avoid smoking and excessive alcohol consumption. A healthy body heals faster and more efficiently. We also know the risks of anaesthetic are much lower in a healthy population.
Rehab tips!
Post-surgery rehab focuses on recovery, healing, regaining function, and preventing complications. You will want to see your physio within the first couple of weeks. They will be able to have a chat with you about what to expect along the road to recovery. Most of our patients are concerned about the amount of pain they are experiencing, which is quite often much worse that before the op. Reassurance plays a huge role here, and pain management is crucial. Use prescribed pain medications as directed and employ non-pharmacological methods like ice packs, heat therapy, and relaxation techniques.
Early mobilisation is important to prevent stiffness, increase joint range of motion and prevent complications like blood clots. Mobilisation will form part of your rehab plan given to you by your physio alongside strength, core control and balance. Your programme will be tailored to you as an individual and take in to account your personal goals. It is important to do this as prescribed by your physio – doing it too little will slow down your recovery and too much will potentially be detrimental to your recovery as may cause increased pain and swelling. Listen to the experts and do as they say!
It is incredibly important to keep an eye out for signs of complications. This could be unusual pain, discolouration, warmth and excessive swelling and could indicate an infection. Attend all of your follow appointments with your physio and your consultant as they will be vigilant for this too. They will also be able to reassure you at each stage of your recovery and guide you on when the right time is to start back to activities, whether that’s a round of golf, driving or starting to run again.
Proper nutrition and hydration are vital for healing. Ensure you’re consuming a balanced diet rich in proteins, vitamins, and minerals to support tissue repair and overall recovery. Recovery can be a slow process, and it’s important to stay patient and positive. Celebrate small milestones and progress, and don’t hesitate to seek support from family, friends, or support groups.
To sum up, both prehab and rehab are integral to a successful surgical outcome. By preparing your body before surgery and committing to a structured rehab program afterward, you can enhance your recovery, regain function faster, and reduce the risk of complications. You rehab programme will be tailored to you as an individual and take in to account your personal goals. Remember, the journey to recovery is a collaborative effort, and your active participation plays a crucial role in achieving the best possible outcome.
Common Physiotherapy Myths Debunked: Separating Fact from Fiction
Physiotherapy is a crucial healthcare discipline that helps people recover from injuries, manage pain, and improve mobility. However, despite its importance, many misconceptions surround physiotherapy. These myths can prevent individuals from seeking the care they need or fully benefiting from treatment. In this blog, we’ll debunk some of the most common physiotherapy myths and shed light on the facts.
Myth 1: Physiotherapy is Only for Injuries and Post-Surgery
While physiotherapy is well-known for treating injuries and aiding post-surgery recovery, its benefits extend far beyond these areas. We also work with patients to manage chronic conditions like arthritis and low back pain. We can help improve mobility and balance in elderly patients and assist athletes in enhancing performance and preventing injuries.
Myth 2: You Need a Referral to See a Physiotherapist
In many places, including our own clinic, you can directly access physiotherapy services without a referral from a doctor. This is known as direct access. While some insurance plans may require a referral for coverage, it's worth checking your insurance policies, as you might be able to see us directly and start your treatment sooner.
Myth 3: Physiotherapy is Painful
The goal of physiotherapy is to reduce pain, not cause it. While some treatments might cause temporary discomfort as your body adjusts and heals, we strive to minimise pain and make the process as comfortable as possible. We tailor treatment plans to each individual’s tolerance levels and progress, ensuring a supportive and effective healing journey.
Myth 4: Physiotherapy is Only for Athletes
Physiotherapy benefits people of all ages and activity levels, not just athletes. From children with developmental delays to office workers with repetitive strain injuries, physiotherapy offers tailored treatments for a wide range of conditions. Our youngest client was 5 years old and our oldest was 94 years old! It’s about enhancing overall function and quality of life, regardless of your activity level or age.
Myth 5: Rest is Always the Best Treatment for Pain
While rest is important for certain injuries, prolonged inactivity can actually hinder recovery. We promote active rehabilitation, which includes specific exercises to strengthen muscles, improve flexibility, and restore function. Movement is often crucial in the healing process, helping to reduce pain and prevent further issues.
Myth 6: Physiotherapy is Just Exercise
Exercise is a significant component of physiotherapy and for many conditions research shows that exercise can really help, but it's not the only tool in a physiotherapist’s toolkit. Physiotherapy also includes manual therapy, education, modalities like ultrasound and acupuncture, and advice on lifestyle modifications. These comprehensive approaches work together to treat the underlying cause of pain and improve overall function.
Myth 7: Once Pain is Gone, Physiotherapy is No Longer Needed
Alleviating pain is just one aspect of physiotherapy. Stopping treatment as soon as pain subsides can result in incomplete healing and a higher risk of re-injury. We not only focus on immediate pain relief but also on addressing the root cause, restoring full function, and preventing future problems with tailored maintenance programs. Continuing treatment as recommended ensures a thorough and lasting recovery.
Myth 8: Physiotherapy is Too Expensive
While physiotherapy can be an investment, it is often covered by insurance plans and can prevent more costly medical interventions in the future, such as surgery or long-term medication use. Moreover, the benefits of physiotherapy—improved mobility, reduced pain, and enhanced quality of life—often outweigh the costs.
So, in summary, physiotherapy is a versatile and effective healthcare discipline with benefits that reach far beyond injury recovery. By debunking these common myths, we hope to encourage more people to seek physiotherapy for a variety of health issues. Whether you're dealing with chronic pain, recovering from surgery, or simply looking to improve your overall physical health, physiotherapy offers a pathway to better well-being. If you have any concerns or questions about physiotherapy, please don’t hesitate to reach out to us.
Maintaining Good Exercise Habits: A Guide to Staying Active and Healthy
As physios, we are often asked about ways to maintain an active lifestyle by our patients. Likewise, we are very used to helping patients overcome barriers to doing exercise, including their rehab exercises. Regular exercise is a cornerstone of a healthy lifestyle, offering numerous physical and mental benefits. However, maintaining a consistent exercise routine can be challenging! Life's demands, lack of motivation, and other obstacles often get in the way.
So why is it important to maintain good exercise habits in this day and age?
We are all aware of the importance of maintaining a healthy weight to help reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Likewise, certain exercise can strengthen bones and muscles. It also clearly improves cardiovascular health and can boost your immune system.
But alongside our physical health, we are all becoming more aware of the benefits of exercise on our mental health. Recent research has shown regular exercise can reduce symptoms of depression and anxiety, improve mood, and enhance cognitive function. Mental health professionals actively encourage their patients to do exercise because physical activity stimulates the release of endorphins, which are natural mood lifters.
There is more evidence out there showing that regular physical activity can improve your endurance and muscle strength, giving you more energy throughout the day. Exercise also helps improve sleep quality, which contributes to overall energy levels. We also know that consistent exercise is associated with a longer lifespan. Staying active can help you age more gracefully by maintaining mobility and independence in later years.
So how can we better maintain good exercise habits?
One of the best ways to do this is to set yourself a realistic personal goal. This will keep you motivated and will help you track your progress. Try to get in to a routine with it. Schedule it in to your day in the same way you would an appointment at the doctors. Being consistent will help form lasting habits. Choose an activity you enjoy as you’ll be more likely to stick with it. If you hate running, don’t try to push yourself to do this. Instead do something you know you’ll enjoy such as dancing or swimming. Try to mix it up - vary the activities you are doing to challenge yourself and stop it from getting boring. If you are social try to find yourself a work out buddy, or join a fitness group to make it more fun. Doing exercise with others will also motivate you to show up and push yourself.
We can use technology to assist. With numerous fitness apps now available, and most smart phones having fitness trackers, it is a great way to monitor our progress. Seeing how far you’ve come can really boost your motivation and confidence, even more so when you are starting out on your fitness journey. Celebrate small victories and don't be too hard on yourself if you miss a workout. Maintaining a positive mindset can help you stay motivated and committed. As we hurtle towards the colder, darker months of the UK winter consider other options for exercise, particularly at home workouts even if you don’t have any fitness kit.
But it is important to listen to your body. Rest and recovery are crucial for preventing injuries and allowing your muscles to repair and grow. If you feel pain or excessive fatigue, take a break and consult a fantastic physio if necessary!
To sum it up, maintaining good exercise habits is essential for living a healthy, balanced life. By setting realistic goals, creating a routine, choosing enjoyable activities, and staying positive, you can build a sustainable exercise habit that will benefit your physical and mental well-being. Remember, the journey to fitness is a marathon, not a sprint. Stay patient, stay consistent, and most importantly, enjoy the process!
How does posture affect our health and well being?
Good posture is more than just standing up straight to look your best. It’s an important part of your overall health and well-being. Proper posture can prevent pain, decrease stress on your muscles and joints, and even improve your mood and energy levels. Despite its significance, many people overlook posture in their daily lives, often leading to a host of health problems. This blog will delve into why posture is crucial and offer practical tips to improve it.
What is Good Posture?
This is a good question and I think there is often a little debate over what that question even means. When I talk to patients about good posture they often think we mean standing up straight like a soldier. However, typically, good posture simply involves maintaining the natural curves of your spine. When standing, your head should be in line with your shoulders, your shoulders back, and your stomach pulled in. When sitting, your feet should be flat on the floor, your back should be straight, and your shoulders relaxed but not slouched. However, truthfully a good posture is one that we are not in for long periods of time, because movement is key here and even having the most perfect posture isn’t ideal if you stay in that position for hours.
But why is good posture important?
The Health Benefits of Good Posture
Reduces Back and Neck Pain: Poor posture is a common cause of back and neck pain. When you slouch, you put extra strain on your spine, which can lead to discomfort and pain. Maintaining good posture helps distribute weight evenly across your spine, reducing the risk of pain and injury.
Improves Breathing: Slouching can compress your lungs, making it harder to breathe deeply. Good posture allows your lungs to expand fully, improving oxygen intake and overall respiratory function. Quite often after a running race you’ll see athletes with their hands on their head and taking deep breaths in and this is to help open up those lungs.
Enhances Digestion: Sitting or standing with poor posture can compress your internal organs, including your stomach and intestines, which can slow down digestion and lead to gastrointestinal issues. Proper posture helps your digestive system function more efficiently.
Boosts Mood and Energy Levels: Studies have shown that good posture can improve your mood and energy levels. When you sit or stand up straight, you tend to feel more confident and alert, which can boost your overall sense of well-being.
Prevents Joint and Muscle Strain: Poor posture for prolonged periods can lead to overuse of certain muscles and joints, causing strain and injury. Good posture helps keep your muscles and joints in proper alignment, reducing the risk of overuse injuries.
Improves Circulation: Sitting or standing in a slouched position can restrict blood flow, leading to circulatory problems. Good posture promotes healthy blood flow, ensuring that your tissues and organs receive the oxygen and nutrients they need.
So how can we improve our posture?
Be Mindful: The first step to improving your posture is awareness. Pay attention to how you sit, stand, and move throughout the day. Make a conscious effort to correct poor posture habits.
Strengthen Your Core: A strong core supports your spine and helps maintain good posture. Incorporate exercises that target your abdominal and back muscles, such as planks and bridges, into your fitness routine.
Adjust Your Workspace: Ensure that your workstation is ergonomically friendly. Your computer screen should be at eye level, your chair should support your lower back, and your feet should be flat on the floor. Although bear in mind you can have the most ergonomic chair but still sit badly in it!
Take Breaks: Prolonged sitting or standing can lead to poor posture. Take regular breaks to move around, stretch, and reset your posture.
Practice Good Posture Techniques: When sitting, keep your back straight, shoulders relaxed, and feet flat on the floor. When standing, distribute your weight evenly on both feet, keep your shoulders back, and your head in line with your spine.
Use Reminders: Set reminders on your phone or computer to check your posture throughout the day. This can help you develop the habit of maintaining good posture.
So put simply, good posture is a simple yet powerful way to improve your health and well-being. By making a conscious effort to maintain proper posture, you can prevent pain, enhance your mood and energy levels, and promote overall physical health. But also be mindful that movement is also key and that actually changing your position regularly whilst maintaining good posture is equally as important as good posture on its own.
Start incorporating these posture tips into your daily routine, and you’ll likely notice a positive difference in how you feel. Remember, good posture is not just about looking confident—it’s about taking care of your body and mind.
To stretch or not to stretch?.....
…..That is the question we are asked frequently by our patients. Often when discussing the injury they have presented with, patients will make comments such as ‘ I didn’t stretch before my run which is why this has happened.’ Or ‘I’ve always had poor flexibility which is probably why I have a bad back.’ When do we need to do them and do they really make a difference to muscle recovery and reduce the risk of injury? Is it worth investing in foams rollers, trigger balls and massage guns?
In all honestly the evidence is a little sketchy. What we do know is that static stretches (holding a stretch for a sustained period of time) is not the best way to warm up for activity. A change from my school days of standing shivering on the hockey pitch spending 10 minutes doing stretches before running around!
If you’ve been watching professional sports in recent years, you’ll have noticed the players on the pitch doing movement based (dynamic) exercises to warm up: walking lunges, squat walks, back twists etc. Warm ups should focus on moving muscles and joints through their range to increase blood flow prior to exercise. This combined with gently increasing the heart rate is the best warm up you can do.
The jury is out on stretches following exercise but recent studies have shown no change to recovery and post exercise muscle soreness in those who stretch compared to those in control groups who don’t stretch. And there is no greater risk of injury in those who are less flexible.
So do we as physios still advocate stretching? In certain situations, yes. For example, if you have a muscle which is lazy and we want to strengthen it, it may be hindered by an opposing muscle which is dominant and tight. As such it can be beneficial to stretch the tighter muscle so as to allow the weaker muscle to activate more effectively. Likewise some muscles can get tight or go in to spasm leading to pain. In these cases stretches alongside soft tissue release (massage or use of a trigger ball or massage gun) can help reduce the tension. Also, if you have sustained a muscle injury, early stretching can help with scar tissue realignment which is important in the early phases of healing.
In conclusion, there are plenty of reasons why we may ask you to stretch! Another thing to bear in mind is that flexibility reduces as we age. So if you want to put your shoes and socks on with ease well in to your 80s it may be worth building some yoga in to your fitness regime!
What IS CORE STABILITY?
We hear the words core stability a lot in our day to day job. Patients tell us they have done years of pilates and their core is super strong or patients telling us they know their problem is because their core is weak! What we then see is either patients bracing through their movements or having poor proprioception (the idea of our joints knowing where they are in space).
I like to think of our core as being in two layers. Now this is simplifying things a little bit but it helps us understand it a little more.
First we have our primary stability which is made up of our deep abdominals (the ones you can’t see), our pelvic floor, our gluts and our diaphragm. Now for a moment I want you to imagine a can of coke. If I put a can of coke on the floor and stamp on it, not much will happen, but if I put a little dink in the side of it and then stamp on it, the whole thing collapses. Now this is true of our primary stability. If we have a deficit in one of the areas, then the whole thing can become ineffective.
Then we have our suit of armour which is comprised of our outer abdominals and our big back muscles. Now these are important if you are in a car accident, or get rugby tackled…….we need these muscles to brace to help protect us. But more often than not we can end up over recruiting through our suit of armour, causing bracing and compression which can lead to all sorts of problems.
Bracing is not an efficient way of stabilizing. Take a toddler for example, when they are squatting to pick something up off the floor, do you see them bracing their core?!?!?
A lot of what we do is actually working on trying to get our patients to stop bracing and start activating their primary stability. This can often be a lightbulb moment for many patients and certainly was for me. I suffered with low back pain for years and knew I wanted to strengthen my core to help. I was trying glute bridges one day but I hated them as I found they exacerbated my pain. It was only when I was cued to let go of my bracing that I realized how easy the exercise was and just like that I was able to stabilize so much better.
So next time you are doing some exercise or lifting/carrying/loading, take a moment to assess how you are doing it? Are you bracing? Are you holding your breath? If this sounds like something you do and you are managing long term pain, then come and see us to see how we can help.