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text 2019-09-26 03:15
5 Sports Injuries that Physiotherapy can Treat

One of the most common reasons why people seek physiotherapy is sports injuries. Whether you are a professional athlete, or perhaps you are just an enthusiast doing some activity, there is always the risk of injury. Needless to say, that is never a good thing, as it puts your further efforts on hold, until you can recover. 


Thanks to a physiotherapist, you can get rid of the problem quickly and in a way that doesn’t hinder your further efforts. It is important to seek help with the recovery process, and there is no better way to ensure success than to turn to physiotherapy. Here are a few of the most common sports injuries that physiotherapy can help you with: 


1. Plantar Fasciitis

This injury typically results from chronic stress on the feet and connective tissue there. Another cause also includes wearing inappropriate shoes, but the problem could also be a cause of poor biomechanics. That is what physiotherapists most commonly observed in people who have developed this kind of problem. Some athletes encounter plantar fasciitis due to poor arch support. If you spend a great deal of time on your feet and are overweight, there is a good chance to develop this issue as well. Working with a physiotherapist is a good way to get relief from the pain and restore the function of your ankle and foot. 


2. Lower back pain

Certain repetitive movements, trauma and problems that relate to intervertebral discs are often behind lower back pain. If you are not following the appropriate technique when doing certain sports, you can encounter acute back pain, among other problems. To restore normal function and get some relief from the pain, you should do a combination of special mobilisations, stretches and exercises. If you are doing this with a physiotherapist by your side, you have a greater chance to improve your condition. 


3. Strains

Strains are injuries of the tendons and muscles. They occur when your tissue gets stretched beyond capacity, often in high-velocity sports, like football and basketball. One of the best ways to overcome the problem is to work with a physiotherapist. Whether you have strained your neck, back or extremities, the expert will design a treatment plan for the issue. 


4. Sprains

Much like strains, sprains occur due to the extreme stretching of the ligaments, which connect the joints. Sprains commonly affect the ankles and knees, although many people also experience the problem around the back, neck and shoulder area. When you see a physiotherapist in their clinic, they will devise a specific strategy for your case. They will also employ different tools aimed to address joint strains to aid in the healing process of the tissues. Thanks to these steps, you will not only restore joint stability but also protect yourself from future injuries. 


5. Shin splints

The biggest symptom of  shin splints is pain along the lower part of your leg. This is a problem that you can get if you are a runner, though other sports also present some risk. The most common reason why the problem appears is muscle weakness or improper joint alignment. Visit a sports injury clinic, and you will get the appropriate clinic. Usually, this consists of improving biomechanics, as well as muscular balance. That way, you will avoid any surgical procedure and medications for the pain. 


These are all common sports injuries that a physiotherapist can help you with. Consult with an expert to resolve the problem quickly and painlessly. 


© West 1 Physiotherapy and Pilates

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text 2019-06-27 03:02
5 Ways to Keep a Healthy Spine



Many conditions can make the situation very bad for your lower back – strained muscles, spinal stenosis and herniated discs. The cause of the issue can be hard to track, especially when you are navigating health insurance, family and work life, plus the fact you are struggling with back pain. 

There is some good news, however. By following certain tips and steps, you can stay on top of back discomfort. It is possible to get some relief for the pain by following these tips: 

1. Rest Your Spine While You Sleep

Lying down gives the structures in your spine a chance to relax and rejuvenate. Those have worked very hard all day, which is why you feel such relief when you lie down. However, if you wish this time of rest to be fully effective, you will need a pillow and a mattress so that you can support your spine and keep it comfortable. The mattress and pillows you choose should be based entirely on your preference, i.e. you should go with what makes you comfortable. However, you have to keep into account the support your back requires. 

2. The Right Shoes Support your Spine

Walking is the simplest and most natural of human exercises that you can do. All doctors recommend walking as much as possible every single day. One thing you need to remember is always to wear comfortable shoes. They have a vital role in lower back support. With good shoes, you keep your body aligned and also ensure support in the base. Things to look out for: ensure the area of the heel is snug, but not tight; the shoe should be of the right size so that your foot doesn’t roll inside it; limit the wear of high heels, as they keep your feet in an unnatural position. 

Do Core Exercises for Back Muscles and Abs Strength

If your core muscles (abs and lower back muscles) are strong, they will support your spine. By working out these muscles, you can easily take the pressure off your lower back area. However, modern life has made it so that these muscles aren’t used all that often if used at all. You have to employ specific exercises to do so. There are plenty of exercises you can implement as part of a daily workout, and you will notice how amazing they feel. 

4. Get a Good Massage 

There are many therapeutic benefits to getting a massage. Stress relief is one of them because of the release of endorphins. These hormones act as a natural painkiller in the body and can affect back pain. Another good benefit of a massage is increasing blood flow, which provides much of the essential nutrients to your lower back. You can go to a massage therapist, or try a massage chair. Bear in mind a well-trained professional is always the better option since they can adjust their technique by your needs. 

5. Adjust Your Sitting Technique


When you sit, you load the discs of your lower spine 3 times more compared to a standing position. Thus, prolonged periods of sitting can cause some pain and various unwanted back conditions. More importantly, when you sit at your desk for example, there is a tendency to slouch, creating more stress for the lumbar discs. You should choose the appropriate office desk and chair, in order to keep your back straight. You also have to practice good posture, in order to keep your spine healthy. 

Evidently, there is a lot that you can do to keep your spine healthy and prevent some lower back trouble. Make sure to follow these tips and you will feel the difference. 

© West 1 Physiotherapy and Pilates


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text 2019-03-11 17:16
6 Tips to Overcome Back Pain while Driving


If you use your car often and drive long distances, you have probably experienced back pain at some point. A great number of people who drive often report experiencing back pain at some point. What is more, a lot of these people experience back pain after spending prolonged periods of time behind the wheel.


Why does driving trigger back pain? It is not a strenuous activity, per definition. However, it exposes your body to various forces, like acceleration, sudden braking and, above all, the vibrations of the road. The fact that you are using your feet to press pedals and not to stabilise your body while sitting is another contributing factor. These factors contribute a great deal to experiencing back pain because of driving. Thankfully, some things can greatly help this situation.


  • Make yourself comfortable at the start of the drive – if you go on a long journey, you best make sure you are comfortable right from the start. What you consider a minor irritation can quickly grow into pain if you put up with it. Before your journey starts, ensure you are seated comfortably. Inspect your mirrors, your seat and your armrest. This is especially needed if you share the vehicle with someone else. Remember, what is comfortable for one driver may be quite unpleasant for another and cause them to twist their neck or back, which is a risk factor for pain.

  • Pay special attention to your mirrors – if you need to twist and move just to be able to see properly in the mirrors, then they are not adjusted right. The golden rule of thumb is that at any point, you only need to move your eyes to see in the mirrors. In that sense, it is good to know that once you adjust your mirrors this way while sitting straight, you will be able to catch yourself slouching, as then you will lose vision.

  • A towel makes for good support – if you need a little driving support, roll up a towel and place it in your lower back area. Car seats do not always support your back curve so a towel roll can be inserted there to play this role. This will help you maintain good posture, which will significantly reduce the risk of back pain.

  • Sit comfortably – a seat that is positioned wrong can cause you a lot of trouble, even if you don’t realise it. The right way to position your seat is in a slightly reclined state so that it feels completely comfortable. It needs to be around 100 degrees angle, instead of 90. Beware – reclining your seat too far can make it so you cannot rest your head comfortably, which puts a strain on your neck/upper back. Be a little more cautious and notice if there is any pain in your body as you drive.

  • Have a break – having a break on the road is essential for you. If you are driving long hours, make sure you stop every 2 hours at maximum to stretch your legs and ease muscle tension. You can do gentle twists to help your body loosen up. If you feel any tension in your shoulders or neck, do some shrugging and rolling of your shoulders.

  • Use cruise control – nowadays many vehicles possess the cruise control feature. You can use it on long stretches with little traffic. This will allow you to rest your legs and place them so that they support your spine.

Following all of these steps can greatly help your comfort during driving and reduce the risk of back pain. That is how you will stay healthy.



If you wish to find out more information on how to reduce back pain, you can check with West 1 Physiotherapy and Pilates.


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