Hip Replacement – Prevent, Prepare & Recover

By |2019-07-05T18:10:59+00:00July 5th, 2019|Uncategorised|

Hip Replacements  – How to Prevent, Prepare and Recover

Hip replacements seem to be becoming Increasingly common in the Alfreton area, with many patients choosing to supplement their NHS physiotherapy with our expertise at the clinic.

Currently 1.3 people in every 1,000 will undergo a hip replacement operation, and more than 1.2 million are carried out each year worldwide.

The biggest risk factors for needing a hip replacement are age and arthritis, with 85% of people having a hip replacement, also having osteoarthritis.

In terms of gender, women have a higher risk of needing a hip replacement (58%) compared with men (42%).

Hip replacement surgery in patients aged 45-54 has also doubled in the past 10 years.

 

So what can we do, to reduce the risk of needing a hip replacement?

Physical activity helps. Running decreases your risk of developing osteoarthritis by 18% and as osteoarthritis is present in 85% of people who undergo a hip replacement, this has a knock-on effect in reducing your risk of needing a hip replacement by 35-50%.

And if you’re not up for running that’s OK, walking can also reduce the risk of needing hip surgery, although by a smaller percentage (23%).

Almost half of the protective effective of being physically active comes from weight control. The higher your BMI, the greater your risk of needing a hip replacement.

And what can you do if you’re already experiencing hip pain?

If you need a hip replacement then the sooner you have it, the better the outcome is likely to be and the quicker you will recover from your […]

Carpal Tunnel Syndrome

By |2019-03-07T09:34:03+00:00March 7th, 2019|Uncategorised|

Carpal tunnel syndrome (CTS) is a common condition that causes pain, numbness, and tingling in the hand and arm. The condition occurs
when one of the major nerves to the hand – the median nerve – is squeezed, irritated, inflamed or compressed as it travels through the
wrist. In most patients, carpal tunnel syndrome gets worse over time, so the earlier it’s diagnosed and treated, the better. Many sufferers are offered steroid injections or surgery, without realising that physiotherapy can often help without needing these invasive techniques.

WHAT’S HAPPENING?

The carpal tunnel is a narrow passageway in the wrist, about an inch wide. The floor and sides of the tunnel are formed by small wrist bones called carpal bones.
The roof of the tunnel is a strong band of connective tissue called the transverse carpal ligament. Because these boundaries are very rigid, the carpal tunnel has little capacity to
“stretch” or increase in size.

The median nerve is one of the main nerves in the hand, originating from a group of nerve roots in the neck.
These roots come together to form a single nerve in the arm. The median nerve goes down the arm and forearm, passes through the carpal tunnel at the wrist, and goes into the hand.
The nerve provides feeling in the thumb and index, middle, and ring fingers. The nerve also controls the muscles around the base of the thumb.
Tendons that bend the fingers and thumb also travel through the carpal tunnel. These tendons are called flexor tendons.
CTS occurs when the tunnel becomes narrowed or when tissues […]

The Trouble With Sitting

By |2019-02-26T09:14:19+00:00February 26th, 2019|Uncategorised|

It turns out that a lack of exercise in our lives is a silent killer. The World Health Organisation lists physical inactivity as the fourth biggest risk factor for death in adults across the world.

The latest research shows when it comes to heart disease, leading a sedentary life is as great a risk factor as smoking and obesity. In fact, inactivity in terms of disease risk, is more dangerous than being overweight.

If you spend long periods of time sitting, this is particularly bad news, as it increases your risk of heart disease, obesity, diabetes and cancer. The most current research has shown that even normal weight individuals that are inactive, are at risk of developing disease. There is a molecular pathway that is essential to burning fats, that shuts down with inactivity, and that subsequently increases your risk of developing heart disease.

And unfortunately you can’t bank the benefits of exercise from your youth, hoping it will help you 40 years down the line. The ideal scenario is to have been active throughout your lifespan, but research has shown that your health can benefit from physical activity at any age, meaning it doesn’t matter when you start, as long as you start!

Physical activity performed regularly, can help to prevent and manage over 20 chronic medical conditions. These include coronary heart disease, stroke, type 2 diabetes, cancer, obesity, mental health problems and musculoskeletal conditions.

And the good news is that we can combat the negative effects of prolonged sitting (total of 8 hours or more) with […]

Sleep and Back Pain

By |2019-02-05T08:58:42+00:00February 5th, 2019|Uncategorised|

How many nights have you spent tossing and turning with back pain,trying every position possible to get comfortable and getting up the next morning
feeling more exhausted than when you went to bed?
Worse still, you spend the next day feeling irritable and weary, only to repeat the cycle all over again the next night?

Well, it’s something that one in three of us experience at some point in our life.
And as if dealing with back pain during the day isn’t hard enough, this pain often tends to increase in intensity through the night, meaning the resulting lack of sleep not
only impacts on your ability to function the following day, but can also cause anxiety and lead to depression.
The chronic back pain cycle is relentless, it takes more of a toll on our emotional state than most of us appreciate, and sleeplessness plays a pivotal role in that downward spiral.

What’s interesting however, is that most back pain isn’t caused by serious medical conditions like cancer or arthritis. Instead, it’s often brought on by strain from bad posture,
awkward sleeping positions, stress and other lifestyle habits like poor nutrition, alcohol consumption and weight gain, to name just a few.

Download our FREE printable leaflet with 6 strategies that you can use to help you banish those sleepless nights for good, and allow you to wake up feeling refreshed and ready for action.

Learn How to

Adopt the Right Sleeping Position

How to Pick the Right Pillow

Find out How Much Your Mattress Matters

How to Improve Your […]

Acupuncture – Taster Session Offer

By |2018-10-25T09:02:57+00:00October 25th, 2018|Uncategorised|

Find Out Whether Acupuncture Could Help You

Are you interested in trying acupuncture but not sure what it involves?

Want to find out more?

Want to sample it before committing to paid sessions.

If, so we can offer a limited number of FREE 30 minute Acupuncture Taster sessions where you will:

  • Find Out How Acupuncture Works
  • Find Out Whether It Could Help You
  • Find Out How Many Sessions You Might Need
  • Sample a Brief Session

Apply Below For Your Free Taster Session

Knee Pain In the Peak District

By |2018-08-16T10:19:48+00:00August 16th, 2018|Uncategorised|

I had a phone call recently from one of our regular patients – Linda from Swanwick who wanted some advice about some new knee pain that she was suffering.
She said ….” I went out into the Peak District at the weekend and Dave (her husband) persuaded me to do the Ridge Walk from Hope to MamTor and back. I was OK to start with, but as we descended back into Hope, both knees started to really hurt and a couple of times almost gave way. I thought they would be ok after a sit down at the tea-shop, but when I tried to get out the chair, I could hardly move. Dave almost had to carry me back to the car and by the time we got home, both knees were red and puffy. What do you think, I’ve done?”

If you’re a keen hillwalker you may have also felt this pain aswell. So what’s going on?

Walking is one of the best ways to enjoy life and one of my own favourite ways to keep fit – it’s awesome exercise, allows your mind to unplug, the local scenery is unbeatable and, most of all, it gets you outside into the fresh air.
Whilst nothing beats the views and the sense of achievement when you reach the top of a particularly difficult hill /fell /mountain many walkers may find the downhill stretch to be less than pleasant.
So what’s going on? What makes even the most agile and capable walkers experience knee pain while going […]

Tennis Injury?

By |2018-07-14T11:29:09+00:00June 23rd, 2018|Uncategorised|

Don’t Let Yourself Be Sidelined by Tennis Injuries

With Wimbledon just on the horizon and Andy Murray making his comeback from hip surgery, we’re starting to see local Alfreton tennis players coming into the clinic with injuries that are threatening to ruin their season before it’s even started. As with all sports there is some risk of injury, but the benefits far outweigh the injury risk.

Tennis is one of the most popular sports throughout the world, with approximately 75 million participants worldwide. It is a sport that you can play at every age and at every level. Children can start playing from the age of 4, using softer, slower balls and smaller rackets on modified courts to make the game easier and more fun, gradually progressing to regular rackets, balls and courts.

Older players can start the sport at any age and can continue playing all their life. Whether you are looking for the competitive club league tennis or a more social game amongst friends, tennis is an excellent sport with loads of health benefits.

As you’re undoubtedly already aware, regular physical activity has been proven to deliver many benefits including reducing the risk of suffering from heart disease, diabetes, many cancers, dementia, Alzheimer’s, depression, ageing, osteoporosis and musculoskeletal disorders like back pain, and arthritis. Tennis is a fun and social (as well as competitive) way to add to your weekly activity goals.

Here are some other benefits of participating in regular activities like tennis:

Increased brain power

From alertness to tactical thinking, tennis enhances the neural connections in your […]

World Cup Fever & Football Injuries

By |2018-07-14T11:33:04+00:00June 19th, 2018|Uncategorised|

World Cup Fever

 

Well Harry Kane has just got England off to a great start with that dramatic win over Tunisia and from the die-hard supporters, to devoted players, and little dreamers in the backyard – it’s unlikely that you’ll manage to escape the craze that comes with the World Cup. Even if you’re not normally a football fan, you’ll probably find yourself drawn into watching a few matches as the madness starts to engulf us.

Soccer has the power to bring the proverbial pauper and king together. Like the Olympic games, it is a human experience that can bring races, religions, cultures and nationalities together with no other commonality than the joy of a shared experience.

Soccer is an international language. According to Babbel, 1.5 billion people speak English (20% of the world’s population) and according to FIFA, 270 million people play soccer (4% of the world’s population). But if you take into account the casual kick arounds in the parks, or on the dusty patches Africa’s huge continent, or in town squares pretty much anywhere in the world, the number is likely to dwarf the number of English speakers in the world. EVERYONE can kick a ball around for free, which makes it a powerful force for change throughout the world.

Here are a few injury facts and figures that you can drop into conversation during this month’s World Cup.

Apart from concussions, nearly 83% of injuries occur to the lower limb, most commonly the ankle in men and the knee in women

  • Nearly a […]

Balance Body & Bike

By |2018-07-14T11:34:23+00:00May 23rd, 2018|Uncategorised|

Balance Body and Bike

 

People have been riding bikes since the 1800s, however in recent years the number of people cycling, has surged. No longer is it an elite competitive sport, it’s now a worldwide, mass-participation activity. I’m a keen cyclist myself and have entered many sportives over the last few years, and am often to be found out of the saddle struggling up Riber or a gradient more to my liking such as Rowsley.

It’s not just a means of getting you from A to B or the fact that it’s an opportunity that’s available to most people, regardless of age, size or ability, cycling is great exercise. It is an extremely effective form of low weight-bearing cardio (aerobic) exercise. While weight-bearing activity like running is important to maintain good bone health, it’s a very good idea to mix it up with some non-weight-bearing activities like cycling and swimming.

Cycling can also be an adventure, getting out on trails and exploring new areas, taking in beautiful views or just the fresh air. And although your cycling sessions can be solitary if you want them to be, it is also a great sport to do with others, creating lots of opportunities for forming new friendships and building new communities.

For those of us who are more competitive, there are plenty of opportunities to put ourselves to the test, with a huge range of long and short distance competitions, charity events, and multi-sport challenges like triathlons. This brings the added satisfaction of giving us physical goals and challenges […]

Running From Injury

By |2018-03-08T07:39:43+00:00March 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 […]