Physiotherapy and Sports Injuries Clinic
Physiotherapy and Sports Injuries Clinic

Interested in finding out more about treatment? Please phone us

THE BARN

Eastleigh Road 

Havant  PO9 2NY

02392 483398 

 

 

 

Or use our contact form.

What our Patients say about us

 

"Excellent service, so helpful and friendly - great confidence boost as well as successful treatment"

 

"Have always felt really welcome and comfortable here. Everything is explained very clearly, and I've been extremely happy with the Clinic!"

 

Without doubt my best experience.... I have complete faith in them."

 

"Have already recommended to others, am absolutely chuffed with the service and the end result has been incredible"

 

"Highly Recommended"

 

"Love it!"

 

"Would definitely recommend"

Very frosty morning at Prinsted

- Quintin Macmorland

 

Going back to work can be a pain in the neck
The Hippocratic Post website, 7 January

 

Going back to work can be a pain in the neck – literally

 

 

In our clinics, the majority of injuries we see are caused by prolonged static inactivity, not acute trauma, often caused by people sitting at their desks for hours at a time without moving. Studies show that two thirds of office workers now even eat lunch at their desks, and nearly a quarter of us work throughout lunch altogether – a trend that means that they may be sitting down for most of the day.

Sitting in particular has specific negative effects on the muscle and joints including:

  • A loss in the normal curve of the spine
  • Increased pressure in the discs (cushions) of the spine
  • Increased tension of the spinal cord
  • Stretching and lengthening of certain supporting ligaments of the back and neck
  • Shortening of certain postural muscles leading to muscle imbalances

Some offices now encourage workers to stand while they work

Some offices now encourage workers to stand while they work, but the solution is not to replace all-day sitting with all-day standing as this can cause problems in itself with over-tired feet and knees.

The trend to look down while texting and using laptop computers and tablets means that neck injuries, so called “Text Neck” are just as common as lower back pain. This isn’t surprising when you think that the load applied to the neck by bending the head forward to a 60 degree angle is equivalent to the weight of an eight-year-old child. The average human head weighs around 17 pounds and this is effectively quadrupled because of the angle of the neck.

In addition to this, studies have found that people who are engaged with digital technology actually ‘zone out’ and tend to move and even blink less. Unfortunately, this can lead to long-term damage of the muscles and ligaments as a result of prolonged tension through tissue and fatigue of supporting muscles.

So what can we do about it?

Here are 5 top tips to offset the negative effects if sitting:

1. Stretch

While sitting there are some simple exercises you can do to stretch tight muscles and joint.

Check the Charted Society of Physiotherapists website for some examples. These can be done easily sitting right at your desk.

2. Walk

Walking is probably the most simple way to combat muscle and joint problems, plus is has numerous other added benefits. Try aim for the magical 10,00 steps per day for maximal benefit.

Have a look at the NHS Live Well website for more information.

3. Talk

Talking to colleagues helps to build relationships and improve our overall Mental Wellbeing. It also helps you to “unplug” from the workplace and can even increase your productivity. If you need more help you can even get software such as Time out for Mac or Work Rave for Windows PC’s that will lock your computer and force you to unplug.

4. Take time out

Just like talking, taking a moment in the day to practice some deep breathing or mindfulness is a great way to improve your working habits. Some great resources for this include Calm.com, Headspace, or Buddhify.

Check the NHS Choices website for more info on this.

5. Exercise

You knew if would be in there! If there was a magic bullet to cure all ailments, then this is it!! Try get your recommended 150 minutes of moderate intensity throughout the day. This could be a short lunchtime gym session, or even taking the stairs when you get to work, at lunch and when you go home, every little bit counts! Check out Dr Mike Evans great video below on how we can make our day harder for more info.

 

Miles Atkinson is Head of Occupational Health Services at Crystal Palace Physio Group (www.cppg.co.uk) and is Vice Chair of the Association of Charted Physiotherapists in Occupational Health and Ergonomics (http://www.acpohe.org.uk/) .

 

 

 

 

Ever heard someone say they know it's going to rain because their joints aches?                                                                                                 

For hundreds of years, people have wondered if the weather affects their symptoms of pain.                            

Cloudy with a chance of pain is the world's first smartphone-based study to investigate the association.                 

If you have arthritis or chronic pain, live in the UK and have a smartphone, you can take part

 

This is a national smartphone study looking at the relationship between chronic pain and the weather, and we are keen to let as many people as possible know about the project before recruitment ends on 20 January 2017.

 

For More information:-

Web page  www.cloudywithachanceofpain.com 

Email cloudypain@manchester.ac.uk

Facebook www.facebook.com/cloudypain

Twitter Twitter @CloudyPain  #cloudypain

 

Keep moving to avoid back pain, say physios

Contrary to popular myths, physios say regular exercise is key to keeping back pain and joint pain at bay.

Dispelling myths about back pain and joint pain
Pharmacy Management and Business in Practice website, 8 November

Dispelling myths about back pain and joint pain

 

Back pain and arthritis are the largest contributors to disability in the UK. But many sufferers are not helping their condition – what can you advise them?

In most cases it’s essential to keep moving and continue doing regular activities, such as exercise, so that what may often be a minor problem doesn’t develop into something more serious.

 

Each year, about 10 million UK adults consult their GP about musculo-skeletal problems. Back pain is the most commonly reported type of pain, while three in 10 of over 75s are in chronic pain due to arthritis, according to Arthritis Research UK. These complaints have a huge impact on ability to work – in each of the last five years, over 10 million working days have been lost to musculo-skeletal disorders.

 

Back pain myths

According to the Chartered Society of Physiotherapists, widely held myths about back pain are perpetuating problems for many sufferers, and this is something pharmacy staff can help to address. “Pharmacists can help to dispel myths by taking a person-centred approach to each patient. An understanding that pain is a multi-dimensional experience driven by many factors will help,” says Uzo Ehiogu, specialist physiotherapist with expertise in spinal pain and a spokesperson for the CSP.

A new campaign by the CSP aims to bust the four biggest myths about back pain. CSP chair, Catherine Pope, commented: “It’s understandable why these myths are held – indeed, some would have been the established view in healthcare before new research came out. But as evidence moves on, so must we – and that’s why it’s so important people understand what causes back pain and how best to tackle it. In most cases it’s essential to keep moving and continue doing regular activities, such as exercise, so that what may often be a minor problem doesn’t develop into something more serious.”

 

The four biggest myths the campaign aims to tackle are:

Myth: “Moving will make my back pain worse.”
Fact: It’s essential to keep moving. Gradually increase how much you are doing and stay on the go.

 

Myth: “I should avoid exercise, especially weight training.”
Fact: Studies have found that continuing with exercise and regular activities can help you get better sooner, including using weights where appropriate.

 

Myth: “A scan will show me exactly what is wrong.”
Fact: Sometimes it will, but most often it won’t.

 

Myth: “Pain equals damage.”
Fact: Modern research has changed our thinking. The level of pain experienced is rarely proportional to the amount of injury sustained to the back.

 

NEW RESEARCH.......

New research finds both acupuncture and Alexander Technique lessons can relieve chronic neck pain.
"Acupuncture or Alexander technique lessons are worth trying if you're experiencing chronic neck pain and don’t feel medication is solving the problem. We have seen for ourselves the difference they’ve made to both pain levels and quality of life for many patients involved in our trial." - Dr MacPherson
http://bit.ly/29YNyK9

 

 

HOW TO RUN A MARATHON

 

With the London Marathon fast approaching Physiotherapist Uzo Ehiogu gives some top advice: "Never let your competitive mind overpower your enjoyment. When you’re happy and relaxed, you’re a better runner and you’ll find that you won’t need competitive thoughts to motivate you. Competitive thoughts lead to stress and sometimes feelings of self-doubt and judgment."

 

http://www.express.co.uk/life-style/health/656428/marathon-top-tips-to-break-the-wall

'How to beat your sporting injuries, aches and pains with acupuncture'
A brief introduction in to the use of acupuncture for sports injuries

The link below takes you to a recent article in At Home Magazine

 

http://www.athomemagazine.co.uk/how-to-beat-your-sporting-injuries-aches-and-pains-with-acupuncture/
 

 

The decision by the health secretary, Jeremy Hunt, to press ahead with imposing a controversial new contract on junior doctors in England has been criticised by the Chartered Society of Physiotherapy.

Prof Karen Middleton, chief executive of the CSP, said:

'Imposing the contract is a poor way to conduct industrial relations and risks creating a climate of distrust from the very beginning of any future negotiations between the government and health unions.

'Ironically, it also undermines the drive to create the seven-day NHS that Mr Hunt desires because for those services to be safe and effective for patients, they must be adequately resourced and designed in collaboration with staff.

'The damaging rift he has caused through sledgehammer tactics make achieving that goal increasingly unlikely and that is unacceptable for the patients who would benefit from access to weekend services where there is a genuine clinical case for providing them.'

 

 

Get fit before you hit the slopes, urge physios in French skiing resorts

8 February 2016 - 4:49pm

Physiotherapists in French ski resorts have hit back at media reports that off-piste drinking is causing an increase in accidents.

ginny-christie-500x

Physio Ginny Christy says many injuries can be caused by events before a skier even sets foot on snow

They have denied that harmful après ski behaviour is on the rise and encouraged pre-season exercise as the best way to prevent injury.

Louise Allison, clinical lead physio at the Bonne Santé practice and now in her tenth season at the Val D’Isere ski resort, said: ‘I was a chalet girl in Val d’Isere over 15 years ago, and it was no different then. It’s definitely an issue, but I don’t think it's any more now than it has been before.’

With about 100 CSP members working through the skiing season in France, physios say injuries instead depend on the snow conditions and, most importantly, the skiers’ fitness before they hit the slopes.

‘We see people who have niggling backs, that are a lot worse when the snow is hard-packed, icy and less forgiving,’ Mrs Allison said.

‘When we have a lot of snow, that’s when we see more knee ligament issues as skis are more likely to catch in deep snow and result in twisting forces that are transferred to the knee.

‘Today I have three anterior cruciate ligament and two medial collateral ligament appointments.’

File 173498Physio has put pro Joe Hides back on the slopes. Photo: Webster Aesthetics

She believes these injuries can be avoided with fitness, strength and endurance training before holidaymakers set off for their skiing breaks.

‘Most important is preparing for the skiing holiday,’ she said. ‘Making sure they're well-conditioned before they come out here and that they’ve got good levels of fitness to be able to perform at altitude.’

Fatigue is one of the biggest factors why ski injuries occur, Mrs Allison said. ‘Skiers should not only prepare through fitness training before they come away but they should also pace themselves on the slopes.‘

Preventative role

Ginny Christy, the owner of Alpine Therapies, a mobile physio, Pilates and massage service operating in Courchevel and Meribel, agreed that many injuries can be caused by events before the skier even sets foot on the snow.

‘We see people who have chronic back pain who come skiing and find it gets worse,’ Mrs Christy said.

‘Even if they’re fit and sporty, people go from doing a couple of hours maximum at the gym each day, to trying to ski all day every day for a week,’ she said.

One physio service hoping to target the problem is London-based Central Health, where people can get personalised programmes to prepare for their skiing holidays. David Wales, a specialist musculoskeletal physiotherapist at Central Health, said: ‘The concept of being able to modify risk factors to prevent injury has caught on in sport, but not yet with the public.’ The clinic, which also runs rehabilitation classes for ski injuries in its gym, invites people to come for an initial assessment before creating a personalised physio plan lasting several weeks.

‘The emphasis is on improving alignment and stability,’ Mr Wales said. ‘What we’re trying to do is improve that person’s neuro-muscular control. ‘If the person can move better, their risk of injury is reduced.’

A professional skier is hoping to compete in a skiing world cup this March, despite a serious injury last year.    Joe Hides, who has been skiing for 13 years and competing for 10 years, believed he would need surgery when he tore his knee cartilage at the Euro Cup competition in Slovenia. 

However, an intensive programme of strengthening the muscles around the tear with physio Dr Michael Lee of Sheffield Sports, Medicine and Physiotherapy, has meant that he is now back on the slopes and hoping to compete in just two months’ time.

‘It was training everyday on the knee, lots of heavy lifting, weighted squats and lunges.’ Mr Hides said. 
‘My whole existence is based around my skiing career and the happiness I get from it. So to be back so soon and to be feeling so confident about an injury I was previously so unconfident about, feels absolutely fantastic.’

 

 

Posturite provides ergonomic solutions for the workplace to help clients reduce absenteeism, increase productivity and comply with Health and Safety obligations.

 

   The following extract is taken from their website.

   For more information please visit www.posturite.co.uk

 

  Head, shoulders, knees & toes – workstation exercises!

Hands up if your new year’s resolution was to be healthier?

Signing up to the January half price gym membership offer or whipping up a moothie in the Nutribullet your aunt gave you for Christmas are great ideas - but have you considered how you can stay healthy & active at work?

During this year, the average UK full time office worker (40hrs pw) will spend 2,080 hours at their desk. Working at a computer often involves very few changes to body position and can still be harmful even for people who exercise regularly. This lack of movement can lead to muscular aches and pains as well as increasing your risk of diabetes and heart disease.

To get moving, try our Workstation Exercises or download our free PDF advice sheet.

With exercises for your back, legs and ankles, neck and shoulders, forearms and wrists and even your fingers, our workstation exercises will have you feeling happier and healthier from head to toe!

 

Everything you wanted to know about back pain

Get patients moving and encourage self-reliance for back pain, advises physiotherapy consultant Chris Mercer.

Everything you ever wanted to know about back pain (but were afraid to ask)
Guardian website, 30 November

 

 

Physio creates yoga guide for air travellers

CSP member Christopher Norris has created a yoga guide to help combat the negative effects of air travel.

Expert creates in-flight yoga guide


Daily Mail website, 16 November

 

Beverley O'Gorman

EXCITING NEWS :

 

The Barn is very pleased to announce that in September we have Beverley joining us two days a week.

Sarah and Beverley trained together and have also previously worked along side each other in private practice for several years. We are excited to have such an experienced practitioner joining us and we are sure she will be very popular with our patients.

 

 

Chinese New Year   February 19th

Chinese New Year is an important traditional Chinese holiday celebrated at the turn of the Chinese calendar. In China, it is also known as the Spring Festival. The date for Chinese New Year is different every year as it is set according to the Lunar calendar. It falls on the first day of the new moon which begins in either late January or February. Chinese New Year celebrations typically last for around 15 days, ending on the day of the full moon. Customs differ, but the main message of Chinese New Year is for families to come together and wish each other peace and prosperity for the year ahead.

It has snowed !!

 

Wishing Everyone a Very Happy New Year 2015

 

 

 

 

 

Chichester Harbour

By Carolyn Booker

 

Physiotherapy Tips for a Happy Gardener

 

 

 

At last, Summer has arrived and the gorgeous weather has sent all budding Monty Dons and Carol Kleins rushing into the garden to prune back the rampaging shrubs and pull up the ever-advancing weeds. Not to mention that lawn which seems to grow as you watch! 

Unfortunately, as so often happens, we launch in with wilful abandon and end up pulling muscles, straining shoulders and putting ourselves out of action with back pain.

  

Here are a few little tips which might help you: 

 

Plan Ahead 

Chances are you won’t have done much exercise over the winter months, so take it easy until you are back into your stride. Don’t try to do too much initially – decide which jobs you are going to do that day, and how long you will spend doing them, then stick to the plan.

  

Prepare yourself  

Warm up with a few gentle stretches. I’ve put some at the end of this blog for you to try.

  

Variety  

Try to alternate tasks which require a lot of kneeling with those requiring you to stand or stretch.

  

Mowing  

If you use a hover-mower, try not to swing the mower from side to side as this puts a strain on your back and knees. Stand with legs slightly apart and knees flexed, keeping your back straight. Use small back and forth movements without reaching too far.

  

If you have a petrol driven mower, let the mower do the work, you should only need to guide it in the right direction. Avoid lifting around corners and edges.

  

Lifting and Moving  

Lifting and moving bags of compost, soil and bark chippings, rolls of turf and planted up containers should be done with care, and preferably with someone else to share the load. Get someone at the Garden Centre to help load heavy items into your car and have a wheel barrow handy when you get home to slide them into straight from the car. Buy smaller bags if you know you are going to have a problem lifting. Stand with your feet shoulder-width apart and knees slightly bent and don’t over-extend when reaching into the back of the car. Pull the item close to you so that you keep your centre of gravity over your knees before lifting, and remember to keep your back straight and tighten those tummy muscles.

  

Containers are much easier to move when they are empty. Where practical, place the containers in their final position before you fill them with compost. Ones which need to be moved when full are best stood on wheeled trivets.

  

Weeding and Planting  

Try to avoid too much bending over when weeding and planting. Use a kneeler or cushion and get down amongst the plants. If it is more comfortable or easier to work, kneel on one knee at a time, alternating regularly. Have all your tools and plants within easy reach so you don’t have to twist around to pick things up. If you are unable to kneel, use long-handled tools or sit on a small stool. There are some good gardening tools on the market with extendable handles so that you can garden from a sitting position without too much leaning over.

  

Pruning and Trimming  

Spending a long time holding a heavy and often unwieldy hedge trimmer at shoulder height or above can lead to shoulder and neck issues. If you have high hedges to trim, stand on a platform or sturdy, well-supported ladders to ensure that the trimmers are held no higher than shoulder height. Do a small area at a time and keep moving the ladders along rather than trying to over-reach.

  

Excessive pruning can lead to strain injuries in the wrist and elbow joints – always wear gloves, don’t strain your tools or your hands by using pruning shears or secateurs which are not suited to the job, and remember to take regular breaks.

  

The Veggie Patch  

Take care when digging and preparing vegetable plots. Select tools with long handles which avoid the need to bend too much, and choose a smaller spade so you aren’t lifting too heavy an amount of soil.

  

Potting Sheds and Greenhouses  

Potting benches and work surfaces should be at waist height and have good access so you don’t have to stretch or lean across them. Decant your composts into smaller containers kept on the worktop, that way you don’t have to keep bending down fill your pots. Remember point 5 and only fill containers that you can comfortably lift and move about, unless you’re filling them where they are going to stay. 

Take a Break  

Take regular breaks every 15-20 minutes to stand up and stretch out those kinks. Don’t spend all your time in the garden working - make time to sit back with a cuppa while you enjoy looking at what you have achieved.

 

Some useful exercises

  • Put your hands into the small of the back and slowly bend back from the waist.Return to an upright position and repeat.

  • Stand with your feet apart and your arms stretched above your head.Gradually lean to the left keeping your shoulders, back and hips in line and not twisting your waist.Return to the centre and repeat on the right side.

  • Arms down by your sides, shrug your left shoulder, hold, and relax. Repeat on the other side and both together.

  • With shoulders relaxed and facing forwards, tilt your head forward to rest your chin on your chest.Return to the centre and, facing forwards, gently tilt your head to one side.Repeat on the other side.

  • Arms down by your sides, “circle” your shoulders from the back to the front, and then repeat in the opposite direction.

  • Stand facing a wall or post at arm’s length.Put your right leg one step behind your left.Make sure your weight is evenly distributed between both feet.Place both hands on the wall or post, and gradually lean forward keeping your back straight and your heels flat on the floor while transferring the weight over the left foot.You should feel a stretch in the calf muscles of your right leg.Repeat on the other leg.

  • Support yourself with one hand while still facing the wall. Stand on one leg and bend the other leg up until you can comfortably hold your ankle with your free hand.This will stretch your thigh muscles.Repeat with the other leg.

#lovechichesterharbour

 
 

This year we are celebrating the 50th anniversary of our Area of Outstanding Natural Beauty. We would love to hear from you about what it is you love about Chichester Harbour so we can all share what makes our protected area so special to us. Post your comments on Twitter using #lovechichesterharbour.

 

Winter Floods

The centre of Emsworth on 24th December

Now that 2014 is well and truely here we do hope that you have not had too many problems from the bad weather. The high tides and continuous heavy rain have cause some of our patients damage and distress. If you have been affected we send you our best wishes and hope you are beginning to dry out!!

 

The Barn Clinic has also been affected by the exceptional weather and on Christmas Eve the premises was flooded with water from the field behnd us. The builders and insurance have been very efficient and we now have a new floor and carpet throughout. Everything is now back to normal. If you have been inconvenienced by this we apologise.

 

 

Floods in Emsworth

Travel Tips

 

As the Summer holidays approach, thoughts turn to travel.  Limited movement, dehydration and fatigue are all things associated with long haul flights.  Many of these can be reduced by following a few simple tips:

 

Getting ready to go

  • If you can book your seat in advance, try to get an aisle seat or exit row giving you more room to stretch your legs. That way you can get up and move around without disturbing your neighbours. 
  • If possible, split your load between more than one piece of luggage.  Think about the type of luggage you are using – does it have wheels?  Make sure you pack any required medication in your hand luggage.
  • If you suffer from varicose veins or other circulatory problems, it might be worth considering taking compression stockings with you.  Remember to put them on before you leave for the airport!

At the Airport

  • Avoid carrying your luggage for any distance – find a trolley. 
  • You’ll be sitting down for the best part of your flight so take advantage of the opportunity to walk around the airport.  
  • Do some stretches and exercises for your legs, arms and spine. These can also be done whilst you are on the plane. With your hands resting on your thighs, curl your upper back and shoulders forwards pushing your chin into your chest, then arch backwards, lifting your chin to mobilise your spine. Stretch your side muscles by keeping your hips steady then stretching your arms up over your head and tilting your body to the side without twisting your waist. Loosen your upper back by rotating your upper body to either side.

Whilst flying

  • Get up and walk around whenever the aisles are clear.
  • Drink plenty of water.
  • Avoid sitting with your legs crossed as this reduces circulation.

 

  • While in your seat, try doing some circulation exercises, working your way up the leg. Wriggle your toes, rotate your ankles one way and then the other. Point your toes to the ceiling then point your foot to stretch your calves. Finish by squeezing your thigh and bottom muscles.

 

 

Some other exercises you can do while sitting are shoulder rolls and shrugs, gentle neck movements in all directions, and stretching your arms over your head and in front of you.  Sometimes the in-flight entertainment includes exercises and relaxation techniques. 

  • Try not to fall asleep in an awkward or unsupported position; you don’t want to arrive with a stiff neck!  Use a pillow behind your neck or one of the blow-up horseshoe pillows if you have one. Ask the flight attendant if you can have an extra pillow. You can use it to push into the small of your back and it will help to keep your back straight when sitting.

On Arrival

  • Maybe you could walk to the baggage collection area instead of taking the travelators.  
  • Remember to lift your bags correctly, bending the knees and using the abdominal muscles.  Don’t twist or over-extend over the baggage carousel – ask for help if necessary, and don’t forget that trolley!

If you are participating in sports events, don’t rush into your training.  You may be less flexible than usual for a short while.  If possible, gradually ease into it over the next few days, and get in some extra stretches to help get back to your peak.

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