The post Foam Roller – Why, When And How To Use! appeared first on Marie Daniels Physiotherapy.
]]>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.
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.
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.
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.
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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]]>The post 10 Tips for Good Workstation Set Up appeared first on Marie Daniels Physiotherapy.
]]>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.
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:
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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]]>The post Improve Your Golf Game/Swing And Reduce Your Handicap appeared first on Marie Daniels Physiotherapy.
]]>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.
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:-
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.
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:
The most common golf injuries that Physiotherapists see related to these factors are:
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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]]>The post Top Ten Tips for a Healthy Back! appeared first on Marie Daniels Physiotherapy.
]]>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:
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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]]>The post Top 10 Tips To Running A Marathon appeared first on Marie Daniels Physiotherapy.
]]>1. Warm Up
2. Cool Down
3. Change Running Surface
4. Footwear
5. Optimise your training
6. Plan your key runs
7. Listen to your body
8. Keep hydrated and well fuelled
9. Taper for 3 weeks before the marathon
10. Run your own race in the Marathon
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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]]>The post How To Manage Pelvic Girdle Pain? appeared first on Marie Daniels Physiotherapy.
]]>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.
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:
To minimise your discomfort, here are a few Do’s and Don’ts if you suffer from PGP.
You may find these exercises useful to retrain and strengthen your core, glutes, pelvic floor muscles.
This exercise helps to loosen up tight muscles in your back and relieve pain in your pelvis.
Having strong glute muscles helps to take the pressure off the pelvis
Kneel and Squeeze
Stretching your back can help your pelvic joints move and relieve pain from pressure on your pelvis.
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
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
This simple exercise opens up your pelvis and strengthens your pelvic floor muscles
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
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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]]>The post Ice Versus Heat – Should You Use Ice Or Heat Immediately After A Sports Injury? appeared first on Marie Daniels Physiotherapy.
]]>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?
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?
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
Indications for Heat
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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]]>The post Why Is Resistance Training Important For Runners? appeared first on Marie Daniels Physiotherapy.
]]>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 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.
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 .
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.
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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]]>The post 5 Exercises To Get You Ski Fit appeared first on Marie Daniels Physiotherapy.
]]>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.
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.
Lunge With Calf Raises
Lunges are great for strength and balance.
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.
Try these plank variations for a harder workout:
Forearm To Full Plank
Top tip: Minimise swaying of your hips as you alternate positions.
Spiderman Plank (knee to elbow)
Top tip: Make sure that the inner thigh hovers over the floor as you move your leg.
Plank Jacks
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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