Marie Daniels Physiotherapy https://mariedanielsphysio.com/ Windsor, Marlow, and Maidenhead Physiotherapy, Pilates, Acupuncture, and Pre/Post Pregnancy Care Thu, 16 Nov 2023 20:11:15 +0000 en-US hourly 1 https://wordpress.org/?v=6.7.1 https://mariedanielsphysio.com/wp-content/uploads/2019/02/cropped-favicon-32x32.png Marie Daniels Physiotherapy https://mariedanielsphysio.com/ 32 32 Foam Roller – Why, When And How To Use! https://mariedanielsphysio.com/foam-roller-why-when-and-how-to-use/?utm_source=rss&utm_medium=rss&utm_campaign=foam-roller-why-when-and-how-to-use Thu, 16 Nov 2023 20:11:15 +0000 https://mariedanielsphysio.com/?p=1652 Introducing the foam roller…. Foam rolling is a form of self-myofascial release, a treatment used to help ‘iron out’ these knots. While it doesn’t penetrate as deep into the tissue as having a massage and myofascial release from a Physiotherapist, it is still an excellent, versatile piece of equipment to have at home to help […]

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Introducing the foam roller….

Foam rolling is a form of self-myofascial release, a treatment used to help ‘iron out’ these knots. While it doesn’t penetrate as deep into the tissue as having a massage and myofascial release from a Physiotherapist, it is still an excellent, versatile piece of equipment to have at home to help self-manage your condition.

Why Use?

Who hasn’t experienced a build up of muscle tension from intense exercise or from poor sedentary working postures, resulting in the development of knots? If ignored, over time these knots will lead to pain, injury and muscle imbalances.

How to use?

Lower your body onto the foam roller until you reach a point of discomfort and hold for 30 seconds. Gradually increase the amount of time as the tension or muscle knot tenderness subsides. The pressure alone provides benefits, but you can also roll slowly back and forth down the length of the muscle to further stimulate the area.

For beginners to the foam roller, at Marie Daniels Physiotherapy, Marie recommends initially rolling on the affected area from 20 seconds to 2 minutes every alternate day until your body adjusts to the sensation. It is perfectly fine to use every day if you can tolerate it – increments of one minute on each muscle group for five minutes total will make a huge difference.

Key benefits to foam rolling

  • To relieve pain, stress and tension
  • To increase joint range of movement (ROM) and muscle flexibility both pre and post exercise
  • To promote muscle recovery
  • To prevent injury due to excessive muscle fatigue
  • To progress Physiotherapy exercises by challenging your core muscles and strengthening areas that need more attention

When to use?

In terms of when to roll, if you do a significant amount of exercise each week, it is beneficial to roll out before you train so that your muscles are more flexible. Most people roll out post exercise to reduce the effects of delayed onset muscle soreness (DOMS) and accelerate recovery.

Key areas and conditions foam rollers are used for:

  • Sciatic pain by rolling out the hips, upper thighs, hamstrings and gluteus maximus
  • Iliotibial band (ITB), Calves, Quadriceps and Hamstrings that are often very tight after running/cycling
  • Thoracic spine for shoulder and thoracic mobility issues to help improve posture for those office and manual workers
  • Neck, back and shoulder pain after sitting at a desk all day
  • ITB release during pregnancy for women who suffer with pelvic girdle pain (PGP) to help them sleep better at night
  • Core and lower limb strengthening, ideal during Pilates and Yoga sessions

Here at ‘Marie Daniels Physiotherapy,’ Marie has a hands-on-approach and integrates myofascial release techniques during her treatment sessions by applying pressure to trigger points or painful points on your body to release that built-up tension. Foam rolling at home supports a continuation of that treatment to achieve long-lasting pain relieving results.

If you suffer from any of the above mentioned conditions and think you need help with myofascial release before purchasing a foam roller, please contact Marie Daniels Physiotherapy in Maidenhead at 07920112209 or 01628 631916, or send an email to info@mariedanielsphysio.com. Take proactive steps to address these issues and prioritise your health today.

 

 

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10 Tips for Good Workstation Set Up https://mariedanielsphysio.com/10-tips-for-good-workstation-set-up/?utm_source=rss&utm_medium=rss&utm_campaign=10-tips-for-good-workstation-set-up Fri, 10 Nov 2023 17:54:24 +0000 https://mariedanielsphysio.com/?p=1640 Following Covid, more and more people have the flexibility of working from home, at least twice a week. Unfortunately, their work station set up is not very desirable which leads to postural issues from working in confined spaces often with laptops and poor seating/desk arrangement. Here are my 10 top tips for a good workstation […]

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Following Covid, more and more people have the flexibility of working from home, at least twice a week.

Unfortunately, their work station set up is not very desirable which leads to postural issues from working in confined spaces often with laptops and poor seating/desk arrangement.

Here are my 10 top tips for a good workstation set up.

Workstation Setup

When setting up your workspace, it’s essential to prioritise your well-being. At Marie Daniels Physiotherapy in Maidenhead, we emphasise the importance of proper ergonomics to enhance your overall health and productivity. Here are some valuable tips to ensure a comfortable and pain-free work environment, brought to you by Marie Daniels Physiotherapy in Maidenhead:

  1. Placing the monitor directly in front of you while at the keyboard to avoid twisting your body.
  2. To encourage an upright posture, position the screen about an arm’s length away at or just below eye level.
  3. Placing the mouse and telephone as close to the keyboard as possible to reduce reaching and shoulder stress.
  4. Keep forearms, wrists, and hands relaxed in a straight line while using the keyboard by adjusting the keyboard or chair height, a recommendation from Marie Daniels Physiotherapy in Maidenhead.
  5. The importance of maintaining a 90-120 degree angle at hips and knees to avoid slumping in your back.
  6. Achieve optimal spinal alignment by using the backrest of the chair to support the natural ‘S’ shaped curves of the spine.

Remember, good chair design, with adjustable height, back support, and seat angle, is crucial for the optimal sitting position.

If you’re experiencing work-related aches or pains, don’t wait until they escalate. Contact Marie Daniels Physiotherapy in Maidenhead at 07920112209 or 01628 631916, or send an email to info@mariedanielsphysio.com. Take proactive steps to address these issues and prioritise your health today.

 

 

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Improve Your Golf Game/Swing And Reduce Your Handicap https://mariedanielsphysio.com/improve-your-golf-game-swing-and-reduce-your-handicap/?utm_source=rss&utm_medium=rss&utm_campaign=improve-your-golf-game-swing-and-reduce-your-handicap Tue, 10 Oct 2023 18:21:43 +0000 https://mariedanielsphysio.com/?p=1648 For all the golf enthusiasts out there, you will know that golf is up there as one of the most frustrating sports! One day you can play perfectly and the next day, nothing seems to go according to plan! There is always an aspect of the game that needs attention – the drives, putts, chips, […]

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For all the golf enthusiasts out there, you will know that golf is up there as one of the most frustrating sports! One day you can play perfectly and the next day, nothing seems to go according to plan!

There is always an aspect of the game that needs attention – the drives, putts, chips, positive mental focus and attitude. Here are five top tips to lower your scores and improve your golf swing.

Improve Your Golf Game/Swing And Reduce Your Handicap

1.Warm Up

Most people will openly admit to neglecting a key component to the game – the warm up! There are several benefits to warming up:-

  • It increases your body temperature and blood flow to your muscles, allowing muscles to contract and relax more easily which will enable you to generate more power in your swing
  • It reduces your risk of injury, by making your muscles more pliable and elastic
  • It can help you to mentally prepare by allowing you time to relax your mind, increase your focus and think about strategies to your game

Try these dynamic stretches before your game to work your joints through its full available range of motion:

2.Increase flexibility in shoulders, thoracic spine and hips

Good flexibility through the shoulders, hips and middle part of your back (thoracic spine), is advantageous for golfers as it allows for greater rotation during the backswing and follow through resulting in a longer drive and a better swing rhythm.

Shoulders

Inadequate mobility in the shoulders may be caused by poor posture, muscular tightness (pectorals, latissimus dorsi, posterior rotator cuff), joint tightness in the glenohumeral joint capsule or even a lack of strength in key muscle groups (rotator cuff muscles, serratus anterior).

Thoracic Spine

Stiffness in the middle part of the back (thoracic spine) tends to occur with advancing age. Without sufficient rotation in the thoracic spine, the entire swing relies on purely hip and shoulder movement. This compensation may extend to the lumbar spine, which may lead to inefficient movement patterns, muscular imbalances and trigger a cycle of pain.

Hips

The hip joints are fundamentally important in rotating the body in a golf swing. Many golfers have tight hip joint muscles (hip flexors, glutes), joint capsules or ligaments restricting their movement, and ultimately affecting their performance.

Regular stretching will boost your energy, strength and swing power. Try these simple pilates exercises, to improve spinal, shoulder and hip mobility and rotation:

Thoracic – foam roller

Thread the Needle

Arm Openings

Hip rotations

3. Develop strength in hips and core

Most of the power generated in a golf swing actually comes from the hips and core.

Glutes

Glutes represent three sets of gluteal muscles that originate from the pelvis and insert into the femur. They have 2 main functions in golf. Firstly, strong glutes are important to help stabilize the pelvis during the golf swing. They prevent excessive lateral movement or ‘ hip swaying’ during the backswing and facilitate a rotation (power) in the swing. Secondly, they help to propel us forwards during walking and over an 18 hole course, there’s a lot of ground to be covered!

Core

Your core is the important link between the lower and upper body and helps you to maintain good stability, control and consistency through the golf swing.

Working on strengthening your core helps to:

1.Reduce injury

Activation of your core muscles, reduces the pressure placed on the lower spine and pelvis during the golf swing

2.Improved ball striking and accuracy

Having a stiffer core means being able to overcome the rotational forces placed on the body and maintain a more stable posture throughout the golf swing. This stability will lead to more consistent, accurate swings.

3.Increased distance

A strong, stable core allows golfers to create more force and speed from the ground and transfer it into the clubhead in the golf swing, translating to a longer drive.

Rotating your hips on the downswing, engages your core muscles. It is one of the key areas in which we generate the force needed to hit the ball long distances.

Try these core and glute strengthening exercises at home:

Bridging with weight – progress to single leg

Plank with leg abductions against TB

4.Practice your swing!

The only way to perfect your technique in all aspects of golf and enhance your performance, is to practice! So, try and make regular trips to the driving range to master your swing, practice your short game on the green and even take lessons and advice from a pro. After all, practice makes perfect!

5.Address any niggles/injuries early

Most of the injuries sustained by playing golf are caused by the stress and strain on the body during the swing. Contributing factors include:

  • Failure to warm up before play
  • Over-gripping action and incorrect and set-up
  • Poor posture
  • Over swinging
  • Repetitive stress

The most common golf injuries that Physiotherapists see related to these factors are:

  • Back pain
  • Rotator cuff injury
  • Golf/Tennis elbow
  • Neck injury
  • Wrist tendinopathy
  • Knee pain
  • Hip injuries

A combined approach with Physiotherapy and Pilates can help prevent injury and enhance your golf performance.

Physiotherapy can improve your swing mechanics by addressing any thoracic stiffness/hypomobility problems, improving shoulder and hip range of movement in addition to providing effective treatment should you suffer any injuries.

Pilates can help to improve your core strength and flexibility in your shoulders, thoracic spine and hips to give you a more powerful and controlled swing. So don’t ignore that niggle/injury. Seek early advice and treatment to avoid the pitfalls of developing a more chronic problem and prolonged period away from the sport you love!

‘Marie Daniels Physiotherapy’ can give you tailor made dynamic and static stretching exercises to assist with your warm-up and cool-down to prepare you every time you play. If you have suffered a golfing injury, Marie is here to help with treatments to reduce your pain and get you back perfecting your game.

 

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Top Ten Tips for a Healthy Back! https://mariedanielsphysio.com/top-ten-tips-for-a-healthy-back/?utm_source=rss&utm_medium=rss&utm_campaign=top-ten-tips-for-a-healthy-back Thu, 10 Aug 2023 18:04:25 +0000 https://mariedanielsphysio.com/?p=1646 Caring for our backs through regular exercise is crucial for overall well-being. Engaging in consistent physical activity helps prevent back pain by strengthening the supportive muscles around the spine. It contributes to flexibility, reducing stiffness and promoting a full range of motion. Exercises targeting the core muscles enhance stability, preventing injuries and supporting good posture. […]

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Caring for our backs through regular exercise is crucial for overall well-being. Engaging in consistent physical activity helps prevent back pain by strengthening the supportive muscles around the spine. It contributes to flexibility, reducing stiffness and promoting a full range of motion.

Exercises targeting the core muscles enhance stability, preventing injuries and supporting good posture. Maintaining a healthy weight through regular exercise reduces the load on the spine, lowering the risk of back problems. Improved circulation, a byproduct of physical activity, ensures optimal delivery of nutrients to the spine and supporting structures. Beyond the physical benefits, regular exercise positively impacts mental health by reducing stress, anxiety, and depression.

Weight-bearing exercises also contribute to bone density, promoting a strong skeletal system and reducing the risk of conditions like osteoporosis. Ultimately, looking after our backs through exercise enhances the overall quality of life, enabling individuals to navigate daily activities and pursuits with greater comfort and well-being.

Ensuring a healthy back is crucial for overall well-being, and Marie Daniels Physiotherapy in Maidenhead offers the top ten tips to maintain a strong and resilient spine:

  1. Stay Active: Regular exercise like walking, swimming, yoga, pilates, and cycling are gentle on the spine and joints, promoting overall healthy back.
  2. Warm Up and Cool Down: Before and after exercise, incorporate a proper warm-up and cool-down routine to prevent injuries and strain on your back.
  3. Maintain a Healthy Weight: Keep your weight in check to avoid compressing and overloading the intervertebral discs of the spine, promoting longevity and health.
  4. Stay Hydrated: Drinking enough water enhances the height of intervertebral discs, allowing them to act as effective shock absorbers for your spine.
  5. Quit Smoking: Smoking restricts blood flow to spinal discs, making smokers more susceptible to back pain. Quitting or reducing smoking can significantly benefit a healthy back.
  6. Lift Safely: When lifting objects, bend from your knees and hips, not your back. Keep the load close to your body to reduce strain on your spine.
  7. Take Posture Breaks: Incorporate breaks from sitting every 30 minutes to prevent adopting poor postures due to fatigue. Prolonged sitting can load the spine and lead to disc problems.
  8. Maintain Good Desk Posture: If you work at a desk or computer, ensure your chair, desk, and computer screen are set up correctly to avoid slumping and promote a healthy back.
  9. Invest in Quality Mattress and Pillow: Choose a good mattress and pillow to provide adequate support for your neck and back, minimizing unnecessary strains.
  10. Minimize Twisting Motions: Be mindful of twisting motions, as they can strain the back. Incorporate ergonomic practices to reduce unnecessary rotational stress on your spine.

By following these top ten tips from Marie Daniels Physiotherapy in Maidenhead, you actively contribute to the health and longevity of your back, promoting a pain-free and resilient spine.

Contact Marie Daniels Physiotherapy in Maidenhead at 07920112209 or 01628 631916, or send an email to info@mariedanielsphysio.com. Take proactive steps to address these issues and prioritise your health today.Mai

 

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Top 10 Tips To Running A Marathon https://mariedanielsphysio.com/top-10-tips-to-running-a-marathon-2/?utm_source=rss&utm_medium=rss&utm_campaign=top-10-tips-to-running-a-marathon-2 Sun, 23 Oct 2022 17:43:30 +0000 https://mariedanielsphysio.com/?p=1603 As an experienced marathon runner myself and a Chartered Physiotherapist who has witnessed first hand the common training errors linked to running, here are my Top 10 tips in preparation for the big day! 1. Warm Up Warming up prepares the body for physical activity, enhances performance and reduces the risk of injury. It prevents […]

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As an experienced marathon runner myself and a Chartered Physiotherapist who has witnessed first hand the common training errors linked to running, here are my Top 10 tips in preparation for the big day!

1. Warm Up

  • Warming up prepares the body for physical activity, enhances performance and reduces the risk of injury. It prevents a rapid rise in blood pressure, improves blood flow to the heart and makes muscles more pliable. Start with ‘dynamic’ stretching prior to your run working the joint through its full available range of motion.

2. Cool Down

  • It is important to cool down and stretch all major muscle groups after exercise to maintain muscle length and promote flexibility, which may reduce the risk of injury. A cool down should consist of 10-15 minutes of low intensity exercise and stretching.
  • Each stretch should be held for 20 seconds

3. Change Running Surface

  • Where possible, vary your terrain. Running on grass or trail tracks places less stress on your joints and helps to build muscle strength and tone. Incorporate road running into your training to adjust to the impact of running and to prepare you for the race event.

4. Footwear

  • It is important to invest in trainers that are designed for the style of runner you are and that correct for any biomechanical fault to provide adequate cushioning and shock absorption. These will not only aid performance but also help to prevent injury.
  • If you are in London, visit one of your nearest Runners Need store (www.runnersneed.com) for a running assessment on a treadmill to determine the appropriate trainer for your foot type prior to starting your marathon training.
  • Change your trainers every 400 miles and never wear brand new trainers on race day! Always break them in for at least 3 weeks prior to your race event.

5. Optimise your training

  • To get the best of both cardiovascular and strength gains, run 3 x week and commit to a strength and conditioning programme 2 x week with 2 rest days for muscle recovery. Incorporating resistance training is the most effective complimentary training tool with a known 50% reduction in overuse injuries.
  • For marathon training, run no more than 40 miles/week; current research indicates that more increases your risk of injury
  • Introduce swimming, cycling or a cross trainer as your rest days from running to reduce joint loading, prevent injury and keep you motivated!

6. Plan your key runs

  • Set yourself a target to run a 5km, 10km and half marathon event to prepare yourself for race conditions (racing in a crowd), to push yourself with varying distances and speeds and to pace yourself for when the adrenaline is pumping!
  • If you are aiming for a specific marathon time, incorporate some shorter runs each week, increasing the speed to get your heart rate up and your time down!

7. Listen to your body

  • While aches and pains may be your body adjusting to the demands of training, it is important to not ignore these potential ‘warning’ signals and seek the advice of a Chartered Physiotherapist if aches and pains are increasing in intensity and duration.
  • Marie Daniels Physiotherapy (info@mariedanielsphysio.com) offers a 20 minute FREE MOT assessment to identify the likelihood of any potential injury. This would include a thorough assessment with education in good posture, biomechanics, nutrition, footwear, strength training and flexibility.
  • Seeking expert advice at the start could avoid a lot of pain and disappointment due to injury and ensure that time, energy and effort invested into training has not been in vain!

8. Keep hydrated and well fuelled

  • During your marathon training, trial various drinks, energy gels and bars to maintain energy and fuel levels. It may take time for your body to adjust but they will help prevent you ‘hitting the wall!’ My personal favourites are jelly babies as they are easy to digest and taste great!
  • Find out what the race organisers provide at the drinks stations so that you can start drinking these products and get used to them during your training.
  • Don’t take anything different on race day – so if you aren’t used to drinking Lucozade gels or Gatorade products, don’t touch them as it will lead to upset stomachs and affect your performance in a negative way. Trust me…I know! Stick to water.

9. Taper for 3 weeks before the marathon

  • Gradually taper your training to enable your body to fully recover and be well rested on marathon day.
  • You should maintain your normal training throughout the final 3 weeks, but you should gradually decrease your workout time.
  • For novice runners, subscribe to ‘Runners World’ magazine for a training and tapering programme.

10. Run your own race in the Marathon

  • You’ve trained hard -Stick to your pre-planned race pace rather than keeping up with faster runners at the start – a common mistake!
  • 2 minutes too quickly in the first half when you are feeling great can be a costly 30 minutes- 1 hour in the second half!

For further advice or to book your FREE 20 minute MOT appointment with Marie, call 07920112209 or e-mail info@mariedanielsphysio.com

For further advice or to book your FREE 20 minute MOT appointment-for further advice on 07920112209 or e-mail mariedanielsphysio.com

 

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How To Manage Pelvic Girdle Pain? https://mariedanielsphysio.com/how-to-manage-pelvic-girdle-pain/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-manage-pelvic-girdle-pain Mon, 10 Oct 2022 10:31:47 +0000 https://mariedanielsphysio.com/?p=1579 What is PGP? Pelvic Girdle Pain (PGP) is a common condition in pregnancy affecting 1 in 5 women  and describes pain in the joints that make up your pelvic girdle – the symphysis pubis joint at the front and/or the sacroiliac joints at the back. This can occur due to weight changes, looser ligaments and […]

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What is PGP?

Pelvic Girdle Pain (PGP) is a common condition in pregnancy affecting 1 in 5 women  and describes pain in the joints that make up your pelvic girdle – the symphysis pubis joint at the front and/or the sacroiliac joints at the back.

This can occur due to weight changes, looser ligaments and joints, weak pelvic floors, altered gait and posture, putting additional strain on your pelvis.

Pelvic Diagram

If you have this condition, you may feel pain around your inner thighs, your pubic bone, your lower back, deep in your bum muscles, outer hips and back of your thighs, as shown in the shaded areas in the above diagram. Typically, women present with:

  • Difficulty walking
  • Pain when standing on one leg – climbing stairs, dressing, getting in/out of the bath
  • Pain moving your legs apart – getting in and out of the car
  • Pain turning over in bed and lying on either side
  • Pain during sexual intercourse

To minimise your discomfort, here are a few Do’s and Don’ts if you suffer from PGP.

During pregnancy Do:

  • Be as active as possible within your pain limits
  • Sit down to get dressed and undressed to avoid standing on one leg
  • Swivel, keeping your knees together, when getting in/out of the car
  • Place a pillow between your knees and ankles when lying on your side at night
  • Take the stairs one at a time – lead with your less painful leg going upstairs and your more painful leg going downstairs
  • Consider alternative positions during sexual intercourse – lying on your side or kneeling on all fours

During pregnancy Don’t:

  • Stand on one leg
  • Cross your legs when sitting
  • Sit twisted
  • Sit or stand for long periods
  • Bend or twist to lift
  • Carry a toddler or baby on one hip
  • Lift heavy items (shopping bags, wet washing, vacuum cleaners, toddlers)
  • Push heavy objects like supermarket trolleys
  • Carry anything in only one hand

 

You may find these exercises useful to retrain and strengthen your core, glutes, pelvic floor muscles.

Pelvic Floor Squeezes

  • Sit on a comfortable firm chair with your feet on the floor
  • Close and draw up the muscles around the back passage (as if you are trying to stop passing wind). Do not squeeze your bum muscles.
  • Now close and draw up the muscles around your vagina (as if you are trying to stop your urine flow).
  • Aim to hold for up to 10 seconds, then release; repeat 10 times
  • Practice 5 times a day

Pelvic Floor Squeeze

 

Pelvic Tilts

This exercise helps to loosen up tight muscles in your back and relieve pain in your pelvis.

  • Sit up tall on a chair or gym ball with good posture
  • Engage your pelvic floor muscles
  • Tilt your pelvis forwards, arching your lower back
  • Tilt your pelvis backwards, rolling back onto your tailbone
  • Repeat rocking backwards and forwards ten times
  • Also transfer your weight from side to side and circle your pelvis in each direction
  • Practice 3-4 times a day

Pelvic Tilt Flattern Back

Glut Strengthening

Having strong glute muscles helps to take the pressure off the pelvis

 Kneel and Squeeze

  • Start in a kneeling position with knees slightly apart, arms loose by your side
  • Lean slightly forwards and as you lift to come up, squeeze your bum and thigh muscles
  • Aim for 3 sets of 10 per day

Kneel

Deep Squats

  • Start with your feet further than hip distance apart so there’s room for your pelvis and bump and feet turned out at 2 o’clock
  • Tuck your tailbone under, engage your pelvic floors, and sit back through your heels as far as you can go; don’t let your knees come past your toes
  • As you come back into standing, push through your feet and squeeze your bum muscles
  • Aim for 3 sets of 10 per day

Deep Squats

Supermans

  • Start on all fours, with hands slightly forward from the shoulders
  • Lift one leg and straighten behind you to hip height and parallel with your back keeping your back still, and return to start position
  • Lift other leg to hip height
  • Repeat up to 10 times on each leg
  • To progress, lift one leg up and stretch the opposite arm forwards; repeat on the other side
  • Aim for 2-3 sets of 10 per day

Superman Core Ex

Back Stretches

Stretching your back can help your pelvic joints move and relieve pain from pressure on your pelvis.

Forward Lean Stretch In Standing

In standing, bend through your hips with your arms outstretched and supported on a table, so that your back is parallel to the floor

Slowly lean backward so you feel a stretch in your back and thighs

Hold for 10 seconds, then return to standing

Repeat this 3 times

Forward Lean Stretch

Child’s Pose Stretch

Kneel on the floor

Sit your bottom onto your heels

Widen your knees to allow space for your bump

Keep your bum on your heels and stretch your hands forward as far as is comfortable

Hold for 20 seconds

Child Pose Stretch

 

Butterfly Stretch

This simple exercise opens up your pelvis and strengthens your pelvic floor muscles

  • Sit on the floor, bend your knees and join the soles of your feet together bringing them close to your groin
  • Hold your feet and gently press your knees towards the floor
  • Bring your knees together
  • Repeat up to 10 times

Butterfly Stretch

Hip Flexor Stretch

Often hip flexors become tight and overactive during pregnancy due to an arched posture in your lower back, particularly as you advance through your pregnancy

  • Lie on your side with a pillow between your underneath arm and head and your legs stacked on top of you
  • Reach down for your top leg at the heel
  • Bend your knee behind aiming to get your heel touching your bum; you should feel a nice stretch at the front of your thigh
  • Hold for 20 seconds and repeat on the other side

Hip Flexor Stretch

 

I hope that this blog has provided you with further information about how to manage pelvic girdle pain. Early treatment intervention with Physiotherapy is the key to enable you to enjoy a healthy, pain-free pregnancy. If managed well, in some cases the symptoms will go completely. However, in a small percentage of women, PGP may persist longer after birth, particularly if left untreated.

If you have found this article useful but are still unsure how to manage your pain/injury effectively, please contact ‘Marie Daniels Physiotherapy’ for further advice on 07920112209 or e-mail mariedanielsphysio.com

 

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Ice Versus Heat – Should You Use Ice Or Heat Immediately After A Sports Injury? https://mariedanielsphysio.com/ice-versus-heat-should-you-use-ice-or-heat-immediately-after-a-sports-injury/?utm_source=rss&utm_medium=rss&utm_campaign=ice-versus-heat-should-you-use-ice-or-heat-immediately-after-a-sports-injury Fri, 08 Apr 2022 08:31:34 +0000 https://mariedanielsphysio.com/?p=1563 I have been treating clients for over 25 years and the question I am frequently asked is ‘should you use ice or heat immediately after a sports injury?’. Clearly, people are still unsure how best to manage their condition. In this article, I hope to share some useful advice that will accelerate your recovery and […]

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I have been treating clients for over 25 years and the question I am frequently asked is ‘should you use ice or heat immediately after a sports injury?’.

Clearly, people are still unsure how best to manage their condition. In this article, I hope to share some useful advice that will accelerate your recovery and get you back playing the sport that you love.

First, let’s discuss what happens following an acute sports injury – the inflammatory phase. Inflammation is the initial stage of the healing process and usually lasts between 4-6 days. It can be recognised by 4 classic signs: heat, redness, pain and swelling.

Once tissue is damaged following a sprain, strain or contusion, it sets off a bleeding response. More specifically, histamines are released which causes blood vessels to leak, increasing blood flow to the injured area and causing swelling to accumulate. This explains why you might use an anti-histamine from an insect bite that causes swelling – in these cases, too many histamines are being released, causing excessive leakage of blood vessels and an over-reaction of your immune system. An anti-histamine slows down this leaking process, reducing the swelling.

Prostaglandins are also released into the bloodstream, which although are essential for repair, also trigger a pain response. The use of anti-inflammatory medication such as ibuprofen and naproxen, is helpful to reduce the inflammation and pain being sensed in that area.

As part of the normal imflammatory process, with an increased blood flow, phogocyctes invade the injured area and remove the damaged cells, debris and toxins. New cells are transported to lay down collagen to initiate healing.

What happens to tissues when you apply ice?

Applying ice to the injured area for the first 48 hours is the best immediate treatment for acute injuries. Ice causes a vasoconstriction response causing narrowing of blood vessels and decreasing the circulation to the area which slows bleeding and swelling.

Most people are familiar with the R.I.C.E method. The other letters in the acronym stand for:

R – resting the injured area

I – Ice the injured area

C – compressing the injury eg with a tubi grip

E – elevating the injury, ideally above heart level

which also help to reduce the pain.

What happens to tissues when you apply heat?

Heat sets off a vasodilatation response, causing blood vessels to open-up, increasing blood circulation to the injured area and accelerating healing. However, applying heat too early after an injury often leads to further swelling. As it increases blood flow to the area, heat risks increasing bleeding to adjacent, healthy tissue during the inflammation process, causing further damage. This is why ice should always be used for the first 48 hours and not heat.

How to apply Ice?

Ice - Sports Injury

The proper way to ice an injury for the first 48 hours is to apply an ice pack covered in a light wet tea towel for no more than 10 minutes when the injury starts to feel numb. Repeat the process every 2 -3 hours. Don’t have an ice pack? A bag of frozen vegetables is just as effective and can go in and out of the freezer. Never treat with ice for more than 30 minutes and remove the pack immediately if the injury appears bright pink or red to avoid frostbite.

How to apply Heat?

Heat - Sports Injury

There are a variety of ways to apply heat:-

Hot water bottle – This is the easiest and affordable option. Fill a hot water bottle with boiling hot water from a kettle and insulate it using a towel. The heat can stay on for 20-30 minutes.

Reusable heat pack – Each pack contains an internal disc for activation. Just snap it and apply to your problem area. To reuse, simply drop them into boiling water to reset them.

Wheat Bags – Heat a wheat bag in a microwave with a cup of water for up to 2 minutes. The grain filling will gently shape and mould to your body and offer targeted pain relief.

Dry Sauna – A sauna at your local gym or spa is a great way of helping muscles to relax. Combined with a back massage after, this is a lovely way to add heat therapy.

Hot stones – This involves the placement of a number of heated, smooth, flat stones to the body for the purpose of pain relief and relaxation. They should stay warm for an hour.

Indications for Ice

  • Immediately post muscle injury for first 48 hours
  • Pain relief to numb the area
  • To reduce swelling
  • Insect bites/stings to reduce the pain and inflammation

Indications for Heat

  • After the 48 or 72 hours after injury when swelling should have peaked
  • Delayed onset muscle soreness (DOMS)
  • Trigger points in tight muscles
  • Menstrual pain
  • Fibromyalgia
  • Restless leg syndrome
  • Overuse injuries before participating in activities

If you have found this article useful but are still unsure how to manage your pain/injury effectively, please contact ‘Marie Daniels Physiotherapy’ for further advice on 07920112209 or e-mail mariedanielsphysio.com

 

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Why Is Resistance Training Important For Runners? https://mariedanielsphysio.com/why-is-resistance-training-important-for-runners/?utm_source=rss&utm_medium=rss&utm_campaign=why-is-resistance-training-important-for-runners Mon, 21 Mar 2022 18:38:43 +0000 https://mariedanielsphysio.com/?p=1548 As the London Marathon approaches, March is usually the time runners will present to Physiotherapy with injuries as their weekly training mileage increases and with their long runs extending up to 16 – 20 miles. Training volume and load are the key factors associated with 60-70% of the development of running related injuries (RRI) with […]

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As the London Marathon approaches, March is usually the time runners will present to Physiotherapy with injuries as their weekly training mileage increases and with their long runs extending up to 16 – 20 miles.

Training volume and load are the key factors associated with 60-70% of the development of running related injuries (RRI) with many marathon runners making common training errors, such as running more than 5 days a week, training over 40 miles a week and returning to running too soon post injury. Other contributing factors are inadequate muscular strength, abnormal patterns of movement and poor biomechanics.

Since Covid, running has increased in popularity and is seen as an easy, effective exercise to improve our cardiovascular fitness. Running however, especially in marathons and triathlons, represents a high-risk activity. Did you know that each foot strike represents 2 to 3 times your body weight and on average, there are 8,100 foot strikes for a 45 minute run! Running is so impacting on your joints which is why Physiotherapists will always encourage non-weight bearing sports like cycling and swimming, especially during your rehabilitation.

Of the main running-related musculoskeletal injuries Physiotherapists encounter, 30-40% are centred around the knee (iliotibial band syndrome, patellofemoral joint pain, fat pad irritation, patella tendinopathy), 25% are leg related (abductor strain, gluteal bursitis, gastrocnemius/hamstring and quadriceps strain) and a further 15-25% are around the foot and ankle (plantar fasciitis and achilles tendinopathy).

Strength and Conditioning:

Current research highlights the importance of incorporating strength and conditioning or resistance training as part of your marathon training programme which can lead to 50% reduction in overuse injuries. Runners typically avoid this aspect of training due to several myths – ‘I will get bigger,’ ‘It will slow my running,’ ‘My muscles will get tight,’ ‘I might get injured,’ when in fact the opposite is true.

Resistance Training

Resistance training for runners reduces injury risk by altering loading on joints. It improves running efficiency and enhances running performance by 8-15%. If you don’t believe this, check your 5km time at the start of your resistance training and recheck it at 6 weeks. You will be amazed with the results – feeling stronger, more stable and actually running faster!

Often runners present to Physiotherapy with pain in their hamstrings, tensa fascia lata and piriformis muscles when in fact the cause of their pain is from underactive and weak gluteus maximus muscles.

Gym Exercisers

If you have access to a gym, your resistance training should focus specifically on posterior chain strengthening (lats, erector spinae, hamstrings and calf muscles) and hip strengthening (gluteus maximus and medius) – standing leg curls, single knee dips, leg press, squats with barbell, step ups, dead lifts, and standing calf raises are all good examples .

Weight Lifting

Try to mix up your resistance training with dumbells, machine weights, kettlebells, medicine balls and TRX and always seek the help of professional personal trainers who will be able to guide you on repetitions and volume. For runners, strength (6 reps 2-6 sets) and endurance (12-25 reps 2-3 sets) are the most relevant. Remember to change your programme every 3-4 weeks to develop further strength gains.

Attending a reformer pilates class is another great form of resistance training whereby instructors can help you reproduce a running action to fire up your posterior chain, especially gluteus maximus.

To get the best of both cardiovascular gains and strength gains, ideally you should aim for 3 times a week running and 2 times a week strength and conditioning..

Key Considerations for a graded return to running after injury:

It is important to consider the amount of time laid-off from running and to start at 50-60% of pre-injury state. Increasing mileage too quickly or making a sudden change in the training programme, such as adding hills or sprints, can result in the return of pain and dysfunction.

  • Start on softer surfaces such as grass or an athletics track and avoid a treadmill or narrow straight trail
  • Always include a dynamic warm-up by moving your joints through their range of motion (ROM) to improve circulation and reduce injury
  • Avoid running on consecutive days for the first month
  • Cross train – consider cycling, swimming, yoga and strength/resistance training
  • Increase speed gradually once form and confidence improves

If you are struggling with a niggling running injury, need some advice on a return to  running post injury or to book in for that long overdue massage to aid muscle recovery, please contact ‘Marie Daniels Physiotherapy’ now on 07920112209 or e-mail info@mariedanielsphysio.com

 

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5 Exercises To Get You Ski Fit https://mariedanielsphysio.com/5-exercises-to-get-you-ski-fit/?utm_source=rss&utm_medium=rss&utm_campaign=5-exercises-to-get-you-ski-fit Fri, 04 Feb 2022 17:06:08 +0000 https://mariedanielsphysio.com/?p=1527 With covid restrictions easing and the travel industry opening up, many people are thinking about heading for the ski slopes for a much-needed change of scenery and fun-filled exercise! Skiing is a great form of exercise, but many are ill- prepared for the physical demands on the body and the associated risks to injury. 5 […]

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With covid restrictions easing and the travel industry opening up, many people are thinking about heading for the ski slopes for a much-needed change of scenery and fun-filled exercise! Skiing is a great form of exercise, but many are ill- prepared for the physical demands on the body and the associated risks to injury.

5 Most Common Skiing Injuries

Anterior Cruciate Ligament (ACL) tear or rupture

Your Anterior Cruciate Ligament (ACL) is one of the most at-risk areas of the body for tears while skiing. It runs diagonally through the inside of the knee, providing rotary stability. It also controls how far the tibia (shin bone) moves in relation to the femur (thigh bone). ACL injuries occur in skiing when people twist their knee while standing, hyperextend their knees, or stop suddenly. Often there is an audible ‘pop’ sound and immediate swelling within the first 4 hours of injury. Physiotherapy is needed to restore your ACL to its proper function. Sometimes surgery is indicated if there is a partial or complete tear of the ligament and you are unable to return to the sport that you enjoy.

Medial Collateral Ligament (MCL) Strain/Tear

The MCL is found on the inside of the knee and stops the knee from bending fully inwards. An injury may happen in skiing from the force of one leg falling on another twisting the knee inwards. Pain, bruising and swelling can occur. It is important to ice the injury, elevate the leg and seek medical attention for pain management. With a grade II or III strain, surgery may be needed with post operative physiotherapy for pain relief, to regain full range of motion and to restore function.

Skier’s Thumb

 Skier’s thumb occurs when a skier falls with a pole in their hand, the pole can catch on the ground and bend the thumb too far outward. This can sprain the ulnar collateral ligament of the thumb which is important for pinch and grip activities. Physiotherapy is beneficial to accelerate healing and optimise recovery. For more severe tears, surgery is indicated to restore stability and function with post-operative Physiotherapy.

Wrist Fractures

With skiing, it is instinctive to land on an outstretched hand to break your fall, putting your entire body weight on your wrist, damaging the ligaments or breaking the wrist bones. Depending on the extent of the injury, you may only need a splint or cast to immobilise the wrist joint and allow healing. In more severe injuries, surgery is required and follow up Physiotherapy to restore wrist movement and hand function.

Shoulder Injuries

Depending on the way that you fall, shoulder injuries are common as well resulting in significant pain and functional disability. There are plenty of structures that may be affected – most commonly, rotator cuff tendons, ligaments, bursae, the acromioclavicular joint, clavicle (collar bone), shoulder capsule and the shoulder joint itself.

With these injuries in mind, it is important to get ski fit to avoid this happening to you.

5 Exercises to get you ski fit

Here are a couple of easy exercises that you can do to strengthen your body. Your focus should be on your quads, glutes and calves, but a strong core is also essential to help with stability and balance.

Wall Squat

Wall squats are a brilliant way to build strength and endurance in your thighs (quads) which will help to prevent the burning sensation in your legs on long, tough ski runs.

  • Stand with your back supported against the wall
  • Bend your knees until your thighs are parallel to the floor and push up through your feet, squeezing your glutes as you return into standing
  • 20 reps. 60 second rest. Repeat 3-4 times

Wall Squat

Top tip: Make this harder by holding a dumbbell weight in each hand

Squat Jump 

Squat jumps will help to develop explosiveness in your quads and glutes which is beneficial when turning on the slopes.

  • Start with your feet shoulder-width apart
  • Squat down so your thighs are parallel to the floor, then jump high in the air
  • 10 reps. 30 second rest. Repeat 3-4 times

Squat into Jump

Lunge With Calf Raises

Lunges are great for strength and balance.

  • Stand with one foot in front of the other, hip width apart and both feet pointing forwards
  • Bend the knees to drop the back knee towards the floor and allow the back heel to lift
  • Hold this position and lift the front heel off the floor
  • 10 reps of front heel lifts. 30 second rest. Repeat 3 – 4 times on each leg

Lunge with Calf Raises

Top tip: Keep your upper body straight with your core muscles engaged throughout and make this harder by holding a dumbbell weight in each hand

Forearm Plank

Strong core muscles around your lower back and abs are advantageous when skiing, especially when turning or taking on more challenging terrain.

  • Lie flat on the floor
  • Place your elbows and forearms directly underneath your shoulders, push your hips up and rest only on your forearms and toes so that your body forms a straight line
  • Hold the position for 20 to 30 seconds, building up to 1 minute or longer

Forearm Plank

 

 Try these plank variations for a harder workout:

 Forearm To Full Plank

  • Start in the forearm plank position
  • Move and straighten one arm at a time to lift yourself into the full plank position.
  • Move back down into the forearm plank
  • Aim for 30 seconds for 1 set, building up to 3 sets

Full Plank

Top tip: Minimise swaying of your hips as you alternate positions.

Spiderman Plank (knee to elbow)

  • Start in the forearm plank position
  • Pull the knee toward the outside of your elbow and then return to the start position. Repeat with the other knee.
  • Aim for 5 to 10 reps on each side.

Spiderman Plank (knee to elbow)

Top tip: Make sure that the inner thigh hovers over the floor as you move your leg.

Plank Jacks

  • Start in the forearm plank position
  • Jump both feet outward, wider than hip-distance apart
  • Immediately jump them back into the start position
  • Aim for 30 seconds  for 3 sets; gradually build to 60 seconds

Plank Jacks

Plank With Shoulder Taps

  • Start in a full plank with hands directly under your shoulders
  • Lift one arm and bending your elbow, cross your hand to your opposite shoulder
  • Repeat, alternating with the other side
  • Aim for 30 seconds for 1 set, building up to 3 sets

Plank with shoulder taps

If you think you might benefit from some exercise advice to get you ski fit or you have a niggling injury that needs fixing before you hit the slopes, contact  ‘Marie Daniels Physiotherapy’ for some physiotherapy/rehabilitation on 07920112209 or info@mariedanielsphysio.com

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