WHAT WOULD YOU DO....IF YOU WERE INJURED AT THE TIME OF A COMPETITION - PLAY ON OR PULL OUT?

The National Tennis Championships are now over – many congratulations to Edgbaston who beat Bristol today in the final.

It was great to have a chance to see some first class doubles tennis here in Bristol at Next Generation Health Club and also to talk to and do physio on some of the players. One thing I found with almost all those I treated was great determination to play-on despite aches/pains and injuries which would normally bring people to a hobble!

As a rower both in a 'four' and an 'eight', I know how important it is not to let team mates down despite not necessarily being on top form on race day. However I recently spoke with a hurdler who said that he wouldn't consider competing if he wasn't absolutely fit for it on the day....interesting.

So here's the question - Are people in teams more likely to play-on despite injuries than people who are competing on their own and if so, why?

What are your thoughts? Email me at jemma@thephysioplace.com or post a note on this blog and let me know your sport, your level and what you would do. I’ll continue to do my own research amongst patients I treat and feedback my findings.

Thanks

Fun evening with Pat Cash vs Jeremy Bates

Last night saw the charity tennis match between Pat Cash and Jeremy Bates which was an evening of entertainment and great tennis. Excellent to see the celebs of the tennis world here in Bristol.

The rest of the week at Next Generation is now over to the National Tennis Championship Finals with the final match being played at 1pm on Sunday. If you enjoy tennis and would like to see some high quality tennis being played I recommend you make your way to Next Generation as soon as. Tickets are available from the club.

Celebrity Charity Tennis Event, Next Generation Health Club

This week Next Generation Health Club, Bristol, where The Physio Place is based, is hosting a Celebrity Charity Tennis Event to raise money for St Peter's Hospice. The first night of this 5 day event will see Pat Cash on court together with other celebrities from TV and sport. It promises to be a great event. I just want to wish everyone playing the best of luck! Don't forget to warm up and stretch out etc - I'm covering the physio so the less injuries the better please! :-)

Anyone interested in attending this great event is advised to call 01845578465 or 07870778490 for tickets.

Look forward to seeing you there.

TENNIS - ADVICE TO REDUCE/ASSIST WITH UPPER LIMB PROBLEMS

At last the sun's arrived and for many the tennis court beckons. If that's you but you're concerned that old injuries might return, or work related problems may inhibit your game, I recommend you take action and really work to strengthen both your shoulder and arm muscles and also make sure that your core stability muscles are working well.

I regularly treat racquet sports injuries and work related upper limb problems and have found that good posture, core stability and scapular (shoulder blade) control are significant contributors to long term painfree games.

For core muscle activation I recommend looking at my earlier blog on 'running and back pain'. Pilates is also a great way of getting your core muscles working.

Getting your shoulder into a good position is not easy to describe but good posture with well maintained back curves will help to achieve this. Think of a 'piece of string' pulling you up by your hair - don't stick your chest or bottom out but reach up with the imaginary piece of string. This should help to bring your good posture about.

The other thing is strength - once the shoulder and posture and core is good - making sure the muscles around your shoulder blade and arm are strong enough and not too tight. A balance between length and strength of muscles is essential.

Please note that if you're still struggling despite these tips or if you have been experiencing tingling, numbness or pain radiating down your arm and/or into your hand, headaches or other oddities, I recommend that you seek the help of a Chartered Physiotherapist to address the specifics of your problems.

None of the information given on this blog should cause you any problems but if it does stop immediately and seek the advice of a professional.

RESEARCH INTO REFLEXOLOGY BBC PROGRAMME

Did you see the programme last night about Reflexology? I watched with fascination as a scientist tried to find out and understand the theory behind the practice of reflexology. I have worked alongside reflexologists in the past and have been told by several of the 'freeing up energy pathways' and 'influencing nerves' by massage of the foot but never really understood it from an anatomical view point.

I think the programme served to show that although anecdotal evidence suggests that reflexology can be helpful, from an anatomical point of view it cannot be proven how. However it did prove that touch has an important effect on positively influencing how people feel, which as a physiotherapist who does a lot of hands-on treatment, is good to see proven.

HOW TO LIMIT ACHES AND PAINS AT YOUR WORKSTATION

After what seems to have been quite a bit of interest last week on my handy back care hints, I thought I'd highlight a couple of key things that might help you if you're suffering from aches and pains whilst sitting at your desk.

I regularly carry out Display Screen Equipment (DSE) workstation assessments and frequently find similar problems.

I'll start with the chair. Does the curve of your low back feel well supported by your chair? If not it may be that the height of the back of the chair may need raising or lowering to achieve this. Another thing to consider is how upright the chair back is - slumping or lying back in your chair is not good!!

Next your screen height - is the top of your screen level with your eyes? If you currently spend most of your time using a laptop it really is worth having either a separate screen or keyboard which will improve posture and reduce neck bend.

Another important fact about the screen is that you shouldn't rotate either your head or body to look at it - if you are, try to move it to a place on your desk that means that you can sit directly in front of it without rotating.

Next, the keyboard and mouse - can you reach them both whilst keeping your elbows by your side? Are your elbows at a 90 degree angle? If not, bring both the keyboard and mouse closer towards you to achieve this angle. This is often helpful in reducing aches and pains in shoulders and arms.

Finally, take regular breaks from prolonged actvities such as sitting and wherever possible try and vary your tasks throughout the day.

Please note that these pointers do not make up a full workstation assessment they are just a couple of things to look at. If, despite these suggestions you are still suffering, you may need some physiotherapy treatment. If however, you don't suffer with problems until you come to sit at your desk - perhaps it would be more appropriate to get someone to look at the specifics of your workstation.

If you are interested in finding out more about workstation assessments in general have a look at this and if you have a question about your own that you'd like advice about do email me .

BACK PAIN - HANDY HINTS TO HELP REDUCE/MANAGE IT

This week I have been asked to do a number of workstation assessments and also given a back care talk so it seemed a good time to share some of the things I've found and a couple of handy hints to help reduce/limit back ache. Please remember however that this advice is very general and may not be specific to your problem - for specific advice and exercises I would strong suggest you see a physiotherapist.

Working through the day's activities....
1. remember to roll out of bed don't just pull up on your 'washboard' - think of a car starting in the morning - it takes a bit of time to warm up and this is a good way to prepare you body for the day
2. think about how you're sitting in the car - is your back well supported? how far back have you positioned your car seat - if you're practically horizontal this is not a great position!! trying bringing the seat more upright - closer to a 90-100 degree angle at your hips
3. if you do a lot of lifting/carrying keep the load close to your body and bend your knee to pick it up if it's low. If you're carrying shopping - split the load into two bags and distribute the weight evenly or even better put everything into a back pack and use both shoulder straps to carry
4. daily activities about the home such as hoovering, ironing, washing up, etc can bring about pain - try to break regularly from a static posture and do something else - varying tasks and trying to maintain your low back curve can really help to reduce this kind of ache. When washing up - try opening cupboard door of the unit the sink is is and rest one foot up on the low shelf - it can just help to bring you into a less flexed posture
5. if you go to the gym or play a sport - consider how you are using the equipment - make sure your core is working well and you have enough length and strength in your upper and lower limbs to allow for the movement you require. If you're not sure how strong or flexible your muscles are - ask a gym member of staff or email me and I'll be happy to answer any questions link
6. thinking about footwear is also key - if you wear high heels a lot - remember to stretch out your calves regularly, if you tend to wear shoes that don't offer much support into the arch of your foot they may not be helping your back either - a pair with more support could be the answer
Having been good all day at your desk with your sitting posture etc - don't go home and slump in front of the tv! Try keeping your low back curve as much as possible - perhaps use a pillow to support the curve - keep your feet on the floor and don't sit for hours at a time!
Getting up from sitting and moving regularly whether at work, in the car or sitting at home can really help to reduce problems with our backs.
The next thing to think about is your bed - making sure it is the most supportive and comfortable for you is essential - don't assume that because it is 'orthopaedic' for example that it must be the right one for you - it may be - but try lying on a number of different mattresses and compare the different levels of support and comfort - you may be surprised. Key things to look for are that your back curves should not disappear into a dip in the mattress nor should you feel like you're resting on the top as if lying on the floor.
Hope these suggestions are helpful.