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So far timstorr has created 20 blog entries.

Running From Injury

By | March 8th, 2018|Uncategorised|

RUN: Better, Faster, Longer, Stronger


Do you dream of being that runner where every step of every mile is 100% pain free? No aches, no twinges or niggles, no lingering soreness from yesterday’s session. Well, you are not alone; research shows that as many as 79% of runners get injured at least once during the year. Stop. Think about that number for a moment; nearly 8 out of every 10 runners you see at your next race have been or will be injured sometime that year.


Think of running pains in terms of a spectrum. At one end you have severe, full-blown injuries, we’ll name that the red zone, which includes stress fractures that require time off. The other end, where you’re in top form, is the green zone. Mild, transient aches that bug you one day and disappear the next sit closer to the green end. Unfortunately, many runners get stuck in the middle, in the not-quite-injured but not-quite-healthy yellow zone. Your ability to stay in the green zone depends largely on how you react to that first stab of pain. Often a little rest now, or reduction in training mileage and intensity, with some treatment, can prevent a lot of time off later. Developing a proactive long-term injury-prevention strategy, such as strength training, stretching, regular massage and foam-rolling can help keep you in the ‘green.’ Physiotherapy is a lot like homework, not all of us like having to do it, but if you don’t do it, you’re sure to get in trouble at […]

Physio, Ski-ing and Snowboarding

By | January 3rd, 2018|Uncategorised|

Ski-ing and Snowboarding Injury Prevention

Are you planning or have already booked a trip to the slopes? If so, are you prepared? I am not referring to your purchase of the latest ‘look’ to cruise the slopes in style or sussing out the best Apres ski spots. I am referring to you – your body, is it prepared and ready to take on the physical demands of skiing or snowboarding to return home without a cast or crutches? Alpine skiing and snowboarding are classified as extreme sports due to the involvement of high speeds and an increased propensity for participants to jump and perform acrobatic maneuvers (as seen on TV, seemingly easy, yet another story when you the amateur attempt them). There is an increasing involvement in these winter sports, with nearly 1 million people from the UK skiing or boarding annually.

As with all sports there are risks involved when participating in snow sports. Alpine skiing and snowboarding take place in environments where medical care may not be readily available on site. Because of these challenges, greater emphasis needs to be placed on skill, preparation, and safety strategies/equipment to prevent serious injury. I would hope the only time you ride in the chopper is for a scenic flip or heli-ski and not a rescue off the mountain to the local hospital! Before travelling check your medical insurance includes extreme sports, you may need to purchase extra cover for your holiday.

In both skiing and snowboarding, the leading cause of death and catastrophic injury is traumatic […]

Back Pain & Physiotherapy

By | December 9th, 2017|Uncategorised|

Back Pain: The Chain of Command

Your spine is essentially the chain that forms the ‘backbone’ of your entire body. Without it you would be a blob of muscles, organs and soft tissue piled on the floor.

Your spine commands respect because it is the pillar that supports your body, allows you to walk, stand and sit, as well as touch and feel; because it forms the canal connecting the nerves from your body and limbs, to your brain. While your heart may be the vital organ that keeps you alive, without your spine you wouldn’t be able to move.

There are three natural curves in your spine that give it an “S” shape when viewed from the side. These curves help the spine withstand great amounts of stress by distributing your body weight. Between the bony vertebra are spongy discs that act as shock absorbers. The lumbar spine (or lower back) connects the thoracic spine to the pelvis, and bears the bulk of your body’s weight.

Your spine is not rigid though. It allows movement through the intervertebral joints connecting the bony vertebra. These joints allow you to twist, to bend forward and backward, and from side to side. Large groups of muscles surrounding the spine, pelvis, hips and upper body all interact to allow for movements like walking, running, jumping, and swimming.

However, there are also muscles deep in your body that work constantly just to maintain your posture when you’re sitting and standing. It is essential that all elements of the spinal ‘chain’ work […]

The Dreaded Hamstring Strain

By | November 23rd, 2017|Uncategorised|

Are you or have you been ‘HamStrung’?

‘Hamstrung’ – a figurative verbal expression from the noun hamstring (the muscle and tendon on the back of the thigh), originating in the 1500’s where soldiers would slay their enemy across the back of their thighs rendering them disabled, crippled, lame, or useless. If you have ever strained or torn a hamstring muscle (albeit in a less violent manner!), you probably felt the same.


Hamstring strains are the most significant injury in football, rugby, running (more commonly sprinting), and basketball. Apart from being debilitating at the time of injury, hamstring strains can be frustratingly slow to heal. Often taking an average of 3-4 weeks to recover, even up to 6 months to return to full sporting ability. What’s worse, is that there is a 20 to 50% chance that you will re-injure your hamstring in the same season!


The hamstring is a powerful group of muscles that arise in the hip and pelvis and insert as a strong tendon at the back of the leg, just below the knee joint. It is a two-joint muscle in that it works over two joints, both bending the knee and extending the hip. Most commonly injuries to the hamstring happen with sudden changes in running direction, sudden acceleration, explosive speed, or when trying to contract the muscle whilst it is being stretched, for example a soccer player with an outstretched leg, attempting a high kick all at the same time.



Social athletes or sportspersons of any level are at risk of straining their hamstrings. However, […]

Shoulder Pain – Feeling The Pinch

By | November 7th, 2017|Uncategorised|

Feeling The Pinch?

The Stubborn Shoulder Impingement Syndrome

Do you get a sharp, debilitating pain in your shoulder when you are performing tasks like brushing your hair, putting on certain clothes or showering? During these movements, where you raise your arm out to the side and then upwards over your head, do you alternate between no pain and pain? For example, during the first part of the moment you don’t feel any pain, and then suddenly your shoulder “catches” and there is sharp pain, followed by no pain again as you continue to move your arm upwards.

These are all signs of a condition called Shoulder Impingement Syndrome (SIS), where the tendons of the rotator cuff muscles that stabilise your shoulder get trapped as they pass through the shoulder joint in a narrow bony space called the sub-acromial space. Impingement means to impact or encroach on bone, and repeated pinching and irritation of these tendons and the bursa (the padding under the shoulder bone) can lead to injury and pain.

Shoulder complaints are the third most common musculoskeletal problem after back and neck disorders. The highest incidence is in women and people aged 45–64 years. Of all shoulder disorders, shoulder impingement syndrome (SIS) accounts for 36%, making it the most common shoulder injury.

You shouldn’t experience impingement with normal shoulder function. When it does happen, the rotator cuff tendon becomes inflamed and swollen, a condition called rotator cuff tendonitis. Likewise, if the bursa becomes inflamed, you could develop shoulder bursitis. You can experience these conditions either on their own, […]

6 Common Mistakes Pain Sufferers Make

By | November 1st, 2017|Uncategorised|

Just a quick blog about the mistakes people make time and time again before visiting our clinic for treatment. These mistakes apply to people suffering from all sorts of problems, whether it’s back pain, neck pain, shoulder pain or knee issues and we see these mistakes being made time after time.

Mistake No 1 – Ignoring the pain and hoping it will go away on its own

Mistake No 2 – Trusting in painkillers, hoping the issue will resolve

Mistake No 3 – Performing the wrong exercises, that can make things worse

Mistake No 4 – Rushing back into some activities too soon

Mistake No 5 – Playing it too safe and resting for too long

Mistake No 6 – Waiting too long to ask the right person for help

If you think you may have been making any of these mistakes, dare I suggest that we may be the best solution to Mistake No 6.

If you need expert advice gathered over nearly 30 years of treating people like yourself, then why not get in touch.

Remember we offer a Free 15 minute consultation if you’re unsure whether physiotherapy is right for you. Just click on the link below and fill in the form and we’ll get in touch

FREE 15 Minute Consultation

There is absolutely no obligation to attend for any further sessions and you can decide in your own time whether you liked our approach and whether you want to start treatment and improving your health.

Home Visits (Domiciliary) Service Launched

By | October 23rd, 2017|Uncategorised|

Due to popular demand we are now offering a home visit (domiciliary) service for people that are unable to attend our clinics.

In the past, we’ve had numerous phonecalls from people who are stuck in their homes due to poor mobility, severe pain or lack of transport but who desperately need physiotherapy. We are now able to offer home visits to patients who have musculoskeletal problems such as back pain, arthritis, poor mobility or after surgery such as hip and knee replacements.

Unfortunately at this point, we are not able to offer treatment for neurological problems such as stroke or MS.

If you know anyone that may require a home visit, please call us on 01773 833133 or email info@alfretonphysio.co.uk

How to Know When Your Back Pain Needs Expert Help

By | September 23rd, 2017|Uncategorised|

When do I need to see a Physio With My Back Pain?

Its a common question we get asked at the clinic. Usually a patient is having treatment for perhaps a knee or shoulder problem and they mention that their partner / relative / workmate has been having trouble with their back and they wonder whether they should come in to the clinic for our expert help.

It’s usually pretty easy to advise whether it will likely get better on its own with self care, or whether more help will be needed.

If you’re wondering whether yourself or someone you know might need to see us at the clinic, I’ve created a check list below that will give you the answer.


If you answer YES to any of the following questions we recommend you come and see one of our highly experienced physiotherapists for a thorough assessment so that we can advise how we can help you reduce your pain, increase mobility and increase the strength in your back.

  1. I have pain that spreads into my buttocks and/or legs
  2. I get pins and needles, numbness or funny sensations in one or both legs
  3. I have difficulty sitting or standing for long periods due to my back pain
  4. Even simple exercises make my back pain worse
  5. I’ve had back pain for more than two weeks and it’s not getting better
  6. I’ve only had my back pain for a few days but it’s so severe I can’t go to work / drive or struggle to do any of my […]

The Trouble With Laptops

By | August 24th, 2017|Uncategorised|

I’m looking at buying a laptop at the moment for my son, who’s due to start University in the next few weeks. Apart from grumbling about the cost, it’s also reminded me how many people I see at the clinic with neck /shoulder and arm pain that seems linked to increasing laptop use.

Current trends for companies to “hot-desk” their employees workstations combined with “flexible” working from home mean laptops seem to be being used more and more, often without any consideration of the potential health problems that they can cause. There’s no issue with occasional laptop use during the day, the problems seem to arise with prolonged use, day after day over a long period of time. Patients come in c/o neck pain, headaches, shoulder pain and pain down their arms and on questioning there is often a connection between their symptoms and increased laptop use.

Laptops are great in some ways, but the unfortunate fact is that they aren’t great ergonomically and are not well suited to prolonged use. Here’s some tips to help you avoid unnecessary pain when using laptops.

Use A Laptop Riser

Whats a laptop riser I hear you ask. Many patients look at me rather bemused when I ask whether they use one, but they are a simple solution to repositioning the laptop screen, so that you’re not forced to look downwards all the time.

There are lots of different versions available at various prices, but all do much the same job, of raising […]