SB Sports Injury Clinic. 14 Broadway, Shifnal, Shropshire TF11 8AZ


  Contact: 01952 462330

All posts by Shropshire Physiotherapy

Osteoarthritis – The Benefits of Exercise

Osteoarthritis (OA) is a condition that causes the joints to become painful and stiff. It is otherwise known as the ‘wear and tear’ arthritis and usually develops gradually over time. It has no specific known cause but history of an injury to a joint can trigger it, even several years later.

OA develops when changes in the cartilage (soft tissue that protects the end of bones) happen, which then affects how the joint works. It can occur at any age but is more common as we get older.

OA is the most common form of arthritis and a leading cause of pain and disability. It is estimated that around 7 million people in the UK suffer with OA. Almost any joint can be affected but is most seen in the joints that bear weight – our hips, knees and spine for example.

The main symptoms of pain and stiffness can make it difficult to move and therefore carry out certain activities. Symptoms can be variable but in more serious cases they can be continuous. Other symptoms you may notice are:

  • Cracking or grating sensation in your joints
  • Tenderness of the joint
  • Muscle wasting/weakness
  • Loss of range of movement (i.e. unable to straighten the joint properly)
  • The joint ‘giving way’
  • Increase in pain and stiffness when you have not moved for a while

Unfortunately, OA cannot be cured but it can settle down after several years and there are many options to relieve your symptoms.

Recent guidelines published by NICE the ‘National Institute for Health and Care Excellence’ state that ‘’ Adults with OA are advised to participate in muscle strengthening and  aerobic exercises’’ and that ‘’Exercises is a core treatment for OA that may improve joint pain and function.’’

Exercise to strengthen the muscles around the affected joint can support and protect that joint. Aerobic exercises aim to improve general mobility, function, fitness and well-being. Cycling and swimming are good examples.

Here at SB Sports Injury & Physiotherapy clinic we can carry out a full assessment of your symptoms and the effect they have on your daily life. Your physio will then be able to prescribe a tailored exercises programme designed to work the specific muscles that can protect your joints. Advice can also be given a general exercises programme suitable for your specific needs and abilities. All our physios have over 10 years’ experience and male and female therapists are available. Early morning and evening appointments are available at the clinic. We also offer a home visiting service should you find it difficult to attend the clinic.

If you would like advice or to book an appointment, please call 01952 462 330 or email: enquiries@shropshirephysio.co.uk visit our contact page.

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Physiotherapy Myth Busters

The fact is most causes of back pain are not particularly serious and can be managed by keeping mobile and continuing with your day to day activities to prevent future episodes.

View Myth Buster Poster

The article lists 10 things you need to know about your back.

  1.  Your back is stronger than you may think.
    Most people worldwide will experience back pain during their lifetime. It can be disabling and worrying but it is very common and rarely dangerous.
  2.  You rarely need a scan and it can do more harm than good.
    This is because seeing perfectly normal changes to their spine can cause people to avoid the activities they should be doing to get better, such as exercise and movement in general.
  3. Avoid bedrest, stay in work and gradually resume normal activities.
    Scientific studies now indicate prolonged rest and avoidance of activity for people with low back pain actually leads to higher levels of pain, greater disability, poorer recovery and longer absence from work.
  4. You should not fear bending or lifting.
    Bending and lifting are often portrayed as causes of back pain and while an injury can occur if something is picked up in an awkward or unaccustomed way, it’s most likely to just be a sprain or strain.
  5. Exercise and activity reduce and prevent back pain.
    Exercise is shown to be very helpful for tackling back pain and is also the most effective strategy to prevent future episodes.
  6. Painkillers will not speed up your recovery.
    There is no strong evidence on the benefits of painkillers and they do not speed up recovery.
  7. Surgery is rarely needed.
    There are some uncommon back conditions where there is pressure on the nerves that supply the legs and the patient gets leg symptoms, such as pain pins and needles or numbness.
  8. Get good quality sleep.
    The importance of sleep in tackling back pain has become increasingly clear in recent years.
  9. You can have back pain without any damage or injury.
    Many factors can cause back pain and often a combination of these are involves.
  10. If it doesn’t clear up, seek help but don’t worry.
    If your back pain does not clear up after 6-8 weeks, make an appointment to see your GP or physiotherapist.

If you are experiencing problems then for an assessment or free advice call 01952 462330, Email enquiries@shropshirephysio.co.uk  or visit out contact page.

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Headaches

You may or may not be aware that headaches can be caused by several reasons from emotional stress, tension, anxiety to allergies. One area that is often overlooked is the cervical spine (neck) area and the associated muscles nerves and joints. Headaches caused by neck pain are referred to as Cervicogenic headaches.

If you answer yes to any of the following questions it could suggest that your neck may be causing a headache:

  • Do you have neck pain?
  • Does the pain radiate from the back to the front of your head?
  • Do you have dizziness or light-headedness?
  • Is your headache aggravated or worsened by movements of the neck or being in a fixed posture for a prolonged time?
  • Does your neck feel worse on the same side as your headache?
    Is it eased by pressure to the base of the skull, the muscles or heat treatments around the neck muscles?
  • Does your headache persist after medications?
  • Has there been no diagnosis from further investigations?

So, what can a physiotherapist do for your neck?

We can:

  1. Give advice on posture
  2. Show you how to stretch and move the neck and shoulders after periods of sitting
  3. Explain the importance of good sitting positions at your desk
  4. Discuss sleeping positions and use of pillows
  5. Perform treatments to help ease the pain.

Treatments:

Neck treatments to influence headaches are quite wide ranging, in the first instance manual hands on techniques may be used to address any stiffness, particularly in the upper spine. Treatments such as acupuncture can be useful to treat the pain as well as needling techniques to reduce muscle spasm and areas of tight muscles, equally this can be achieved with more manual soft tissue and massage techniques.

Traction can also be useful in patients with headaches and a simple set of stretching and mobilising exercises will also help address the symptoms and help you manage the symptoms better.
There are other medical diagnosis that can cause headaches and so sometimes following initial assessment your physiotherapist may want to refer you back to your GP for further investigations, but the majority of neck related headaches can be successfully treated and managed through physiotherapy.

The key to success in treating headaches is the appropriate assessment to determine the source of the problem, our team can do this and the clues to determine whether the headaches are originating from a musculoskeletal source can be gained from you the patient and the signs, symptoms and history of the pain problem you present with.

If you are suffering from migraines or headaches then here at the clinic we offer Physiotherapy assessments at times to suit you, with early morning and evening appointments available.
For further information or to book an appointment call 01952 462330 or email enquiries@shropshirephysio.co.uk visit our contact page.

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Frozen Shoulder

Frozen Shoulder is an extremely painful condition in which the shoulder is completely or partially unmovable (stiff).

Frozen shoulder often starts out of the blue but may be triggered by a mild injury to the shoulder or shoulder surgery. The condition usually goes through three phases, starting with pain (Freezing phase), then stiffness (Frozen stage) and finally a stage of resolution (Thawing) as the pain eases and most of the movement returns. This process may take up to two or more years.

The lining of the shoulder joint, known as the ‘capsule’, is normally a very flexible elastic structure. Its looseness and elasticity allows the huge range of motion that the shoulder has. With a frozen shoulder this capsule (and its ligaments) becomes inflamed, swollen, red and contracted. The normal elasticity is lost and pain and stiffness develop.

A secondary frozen shoulder can also occur when there is an underlying change in the way some shoulder muscles (rotator cuff) are working or if a nerve from the neck has not been sending effective messages to the shoulder. As you have restricted movement of the arm, the capsule is not moved sufficiently and frozen shoulder symptoms develop.

Common complaints associated with the condition include difficulty sleeping on the affected shoulder, reaching actions and limited hand behind back movements, especially when dressing.

A primary frozen shoulder can get better on its own over many years. However, as the pain and restriction of movement can be very limiting of daily activities most people seek health care advice. The treatment required depends on the severity of the pain and stiffness. Physiotherapy to minimise further stiffness and help regain range of movement, medication for the pain, joint injections or surgery are among the options to consider in managing this condition.

In all the Physiotherapy can be very effective in treating frozen shoulder, so if the description above is familiar to you and you are experiencing problems then for some free advice or to book an appointment you can call 01952 462330, or email our team at enquiries@shropshirephysio.co.uk, or fill out a form on our Contact Page.

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The Pain of Home Working

This month’s topic is home working. The clinic has seen a sharp increase in spinal related postural pain since the introduction of Home working.  People have been thrown into workstation disarray moving from a workstation which has been assessed and adjusted to suit the individual to a workstation at home often on a dining room chair at a higher than normal table and often using a laptops rather than a PC with a separate monitor.

The importance of good posture at a workstation is vital for the individual and for the employer mainly because if an employee is comfortable and not in pain productivity will be higher and levels of sickness reduced.

I have listed a few tips you can try to help with your home set up. The key to a home setup is to try to mimic your workplace setup and feel comfortable.

Go get you chair!

If you have had previous posture related problems and use a specific chair, then see if you can relocate it at home this will make a huge difference. We have already advised several patients do this and it has completely changed their pain and discomfort.

Adapt the chair you are using

It is important to try to sit on a chair that has a Reasonable back support, putting a small rolled up towel in the lower back can help provide a degree of lumbar spine support.

Raise your screen

If you are working off a laptop then raising the screen can be tricky the best idea is to invest in a separate keyboard and mouse and then you can raise your laptop on either a laptop stand or simply pop some books underneath it. Your screen should be roughly high enough to see the reflection of your eyes in the top ½ of the screen.

Adjust your seat height

If you are finding your seat is too low, then add cushions sometimes using a box under your feet as a foot stool can help if your chair is a little high.

Increase screen view size

Increasing the screen view size will avoid over strain and slipping into poor postures that cause pain

Exercise:

Once you have addressed the set up its then all about not fixing in one position for too long, so it is important to try to move around as much as feasibly possible so fidget, stretch, sit to stand 10 times every hour and maybe take phone calls in standing rather than sitting just so you change your postural set.

The Association of Chartered Physiotherapists in Occupational Health have produced a guide to home working – click on the button below to view it:

View Guide

All the above will help prevent postural pain but if you are sore and would like some free advice or to book an appointment you can call 01952 462330, or email our team at enquiries@shropshirephysio.co.uk, or fill out a form on our Contact Page.

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