What does my physio think about stretching?
What does my physio think about stretching?
Do you ever wonder what your physio thinks about your favourite forms of exercise or whether your health or lifestyle choices are a good idea? In the second of a series of blog posts entitled “What Does My Physio Think…?” we’ve asked our physios what they think about stretching.
Is stretching beneficial? Should I stretch before and/or after exercise? Dynamic or static stretches? Do you stretch? How and when?
Emily, our soft tissue therapist, triathlon coach, athlete personal trainer, says:
“In the sports world especially for team sports and cardiovascular based sports such as running, the current (it keeps changing) recommendation is dynamic stretches before exercise and static after.
As a coach and athlete, I’ve found that it depends on your sports and how you feel on the day. If you feel particularly tight at the start line, dynamic stretching may cause you to pull a muscle, so some gentle static stretches after mobilising to increase your range of movement could show good results. In general, warm up gently first before stretching. Muscles are like Plasticine, malleable when warm, not so much when cold!”
Stuart, our specialist knee and foot & ankle physio says:
“Stretching is beneficial for maintaining or achieving normal functional ranges of motion and reducing post exercise stiffness / tightness. I generally stretch before exercise with dynamic movements then post exercise, I undertake static stretching, depending on my objectives. So pre-exercise I warm up and perform a range of dynamic stretches for 10 minutes before running. Afterwards I will spend 5-10 mins targeting tight muscle groups and stretching for 20-30 secs per time.”
Physio Paul, who specialises in sports injuries, comments
“Stretching is beneficial - pre-exercise a static stretch tends to be a good diagnostic to understand what areas you might need to warm up before starting sport - warm up should be a progressive process to commencing sport. Think of it as if you’re taking your car up through its gears - you want to be in top gear as you start, but you're better off going through each level to get there. Static stretching post-exercise is more beneficial than pre-exercise and should be the end of an active warm-down process (like the warm up in reverse).”
What Does My Physio Think: will running ruin my knees?
What Does My Physio Think: will running ruin my knees?
Runners are sometimes told by people (who often are non-runners) that running will ruin their knees. We asked our physios and therapists if this is true:
Stuart, our specialist knee and foot & ankle physio says
“Running can actually improve knee health and stimulates cartilage when impacting through the weight bearing phases. Thus it is beneficial to overall joint health so keep on running if you can!”
Our specialist spinal physio Shari says:
“No, not unless you have been advised not to run by your Specialist consultant and/or orthopaedic surgeon. There are certain pathologies that can be worsened by running, but in general when speaking with Specialist Knee Orthopaedic surgeons 5 -10km maximum running distance is ok in moderation.”
Physio Paul, who specialises in sports injuries, says
“There is every chance of ruining your knees if you run very badly, but maintaining good alignment and control through the lower back/abs, hips, knees and ankles can reduce this risk.”
Emily, our massage therapist, triathlon coach, athlete personal trainer, comments:
“Knee joints are synovial joints which means they produce lubricant to minimise friction. The cartilage in the knee joint is a very smooth surface that aids gliding. Your knees are supposed to bend forwards and backwards over a lifetime. Assuming there is no structural damage and the surrounding muscles are strong and supporting your joints, there are worse things you can do to your knees than running, for example prolonged sitting.”
So - keep on running! And if you’re worried about your knees, give us a call on 02030 12 12 22 to book an appointment with one of our specialist physios.
What does my physio think about foam rolling?
What does my physio think about foam rolling?
What is Foam Rolling?
Foam rolling - rolling parts of your body over foam rollers, which come in a variety of densities, textures and sizes, using your bodyweight to apply pressure and give a self-massage before and after exercise to help with recovery – is very popular in the fitness world. The idea is that you roll slowly and when you find a tender spot, you focus in on it by rolling back and forth until you feel it soften or release. But does it actually help?
Is foam rolling good for me?
Our spinal specialist Physio Shari says
“As popular as foam rolling is, there isn't actually any research evidence that supports it. I don't routinely recommend it.”
Emily, our soft tissue therapist, triathlon coach, athlete personal trainer, comments:
“It depends on where you roll and when you roll. There are many conflicting studies and reports. From an athlete’s point of view, it boils down to if it makes you feel better, roll it, if it causes pain more than 7/10, then don’t. Foam rolling can feel like a self-massage which should be done when the muscles are warm and as part of recovery.”
Stuart, our specialist knee and foot & ankle physio says:
“Foam Rolling or any other form of muscle release may help reduce tightness and soft tissue stiffness and thus can assist. It can be beneficial after exercise.”
Our sports injuries specialist Nick comments:
“Whilst there’s no credible evidence to back up claims of the magic of these things, if they help then why not? They won't do any harm.”
If you’re injured, in pain or just need some advice, call us on 02030 12 12 22 to book an appointment with one of our specialist physios.
What Does My Physio Think About: The Most Common Injuries We Treat
What Does My Physio Think About: The Most Common Injuries We Treat
Do you ever wonder what your physio thinks about your favourite forms of exercise or whether your health or lifestyle choices are a good idea? In the fourth of a series of blog posts entitled “What Does My Physio Think…?” we asked our physios and therapists “what is the most common injury you see in clinic?”
And here are their answers:
Our specialist spinal physio Shari says:
“In order:
Lower back pain
Neck pain/headaches
Shoulder pain
Knee pain
Mid-back pain
Ankle pain
Hip/groin pain
Elbow pain, and lastly
Hand injuries.”
Emily, our soft tissue therapist, triathlon coach and athlete personal trainer, comments:
“As a soft tissue therapist:
Knee pain and achilles problems from tight quads and calves in runners
Rotator cuff issues from incorrect stroke in swimmers
Above all, the most common injury is shoulder and neck pain from sitting at a desk!”
Stuart, our specialist knee and foot & ankle physio says:
“Patella Femoral Joint Pain (PFJP) - injuries associated with the patella or kneecap.”
Physio Paul, who specialises in sports injuries, says:
“Necks and shoulders.”
Physio Nick, our shoulder specialist physio, unsurprisingly says:
“Shoulders!”
What does my physio think about ultra running?
What does my physio think about ultra running?
Do you ever wonder what your physio thinks about your favourite forms of exercise or whether your health or lifestyle choices are a good idea? In the third of a series of blog posts entitled “What Does My Physio Think…?” we’ve asked our physios what they think about ultra running.
What is Ultra Running?
Ultra running is defined as running any distance longer than a marathon (26.2 miles). Classic distances for ultra events are 50km (32 miles) and 100km (64 miles) but every year there are more events at almost any distance over 26.2 miles, including 100+ miles. Most events are trail events but some are held on tarmac or even on 400m atheltics tracks!
Is Ultra Running good or bad for me?
Emily, our soft tissue therapist, triathlon coach, athlete personal trainer, comments:
“For ultra distance, athletes usually work at low intensity, aerobic pace: it’s not uncommon to adopt walk/jog/run combinations. In that sense, there’s less stress on the joints and cardiovascular system than in shorter distance running. As long as the athlete gradually increases mileage during training, listens to their body (and their physio / trainer / coach), human bodies can adapt to many things that “modern human beings” find “impossible”.”
Our spinal specialist Physio Shari says:
“Whilst this isn't my expert area, my personal opinion is that I would be concerned about the long term effects on the person's joints. However, I will support my patients with their ventures and help to get them in the best form possible to compete in ultra running as long as it isn't aggravating existing injuries/issues. Complementing the ultra running with cross training and strength/stability training is really important as well.”
Physio Paul, who specialises in shoulder & elbow, hip & groin and sports injuries, says:
“As with any exercise, build gradually into something as demanding as ultra-running. Not everyone is designed for it but if you are, take a long term plan to build up to distances you would like to reach. Whilst increased volume will mean increased load on joints, the impact of this might be spread out if you build up sensibly.”
And Nick, another of our sports injuries specialist physios, recommends specialist training for ultra events to avoid injury.
What does my physio think about joint health supplements?
Do you ever wonder what your physio thinks about your favourite forms of exercise or whether your health or lifestyle choices are a good idea? In the second of a series of blog posts entitled “What Does My Physio Think…?” we’ve asked our physios what they think about joint health supplements such as glucosamine.
What does my physio think about joint health supplements?
Do supplements for joint health, such as Glucosamine, really help / work? Are there any you'd recommend for preventative or treating purposes?
Our specialist spinal physio Shari says:
“Unfortunately, there is very limited research evidence. I don't routinely recommend them, although anecdotally some patients see improvements. If taking Glucosamine for joint health it needs to have chondroitin in it as well. Here's what the Arthritis Foundation has to say. ”
Emily, our soft tissue therapist, triathlon coach, athlete personal trainer, comments:
“Again, there are conflicting studies with supplements. As a coach, I find psychological / placebo effect outweighs all, so if an athlete really believes in it, I certainly won’t stop them unless their doctor deems it dangerous.”
Stuart, our specialist knee and foot & ankle physio says
“The early studies in Glucosamine and Chondroitin seemed positive with Osteoarthritis, however more recently there are mixed reviews but many people find improvements though taking this. Others such as Omega 3 fatty acids have anti-inflammatory properties and may assist in reducing cholesterol but again the evidence is mixed.”
What does my physio think about Pilates?
Do you ever wonder what your physio thinks about your favourite forms of exercise or whether your health or lifestyle choices are a good idea? In the first of a series of blog posts entitled “What Does My Physio Think…?” we’ve asked our physios, and our support staff, what they think about Pilates.
What does my physio think about Pilates?
What is Pilates?
Pilates was developed by Joseph Pilates in Germany where he was a carpenter and gymnast. He invented Pilates, which he originally called Contrology, as an exercise program for injured dancers and soldiers. He believed that physical and mental health were closely connected.
Pilates is a form of exercise, similar to Yoga, which concentrates on posture, balance and flexibility. It also focuses on the mind-body connection. While doing the various exercises your mind needs to be constantly aware of your breathing and the way your body moves.
Why is Pilates good for me?
Pilates is good for building core and whole body strength which is vital to hold form for any sports or just holding good posture for sitting on a desk. It’s great for improving your balance, increasing your range of movement and making you more body aware so that you think about how you sit, stand, walk and breathe much more.
What we think of Pilates
Our spinal specialist Physio Shari says
“There are many styles of Pilates and a good class can be quite dependent on the teacher/instructor. Also there is "mat Pilates" vs "equipment Pilates". Equipment Pilates is excellent and I much prefer it to mat based. 1:1 sessions are the best, and then classes once progressed. I wouldn't recommend YouTube videos unless the person has no injuries or physical issues. YouTube videos are very generalised so not all the exercises are appropriate for people with injuries/issues also there is no one there supervising for correct technique which is really important in Pilates. Prescribed Pilates exercises at home from a physiotherapist will be specific to the patient and their injury and needs and also the physiotherapist will provide the patient with cues to optimise the exercise.”
Physio Paul who specialises in shoulder & elbow, hip & groin and sports injuries says
“Used well, Pilates can be a very useful approach to exercise - it is very useful for activating muscles that may otherwise be hard to work. I normally recommend a couple of one-to-one sessions with an instructor to try to understand the approach and some of the language. Find out what the exercises should feel like and once you have established a good routine of exercises, a YouTube video might be enough.”
Our NoviceRunnerNik says
“I’ve been doing Pilates classes for 6 – 7 years and I really rate it. It has improved my balance and core strength and I feel that it’s helped my running a lot. It’s made me far more body and posture aware and I always recommend it to my runner friends.”