Nelson Physiotherapy

Nelson Physiotherapy Offering specialist physiotherapy management for MSK conditions and sports injuries both at home and

New qualification! ✅ Sometimes you need a little further guidance getting back out there following an injury.. For your ...
12/09/2021

New qualification! ✅ Sometimes you need a little further guidance getting back out there following an injury.. For your body or fitness goals, make sure your motivated and looked after during the journey!

Interested in setting and meeting new goals?, enquire for 1:1 personal training!💪🏽⛹🏾‍♂️🤸🏽🚴🏽‍♀️🚣🏾‍♂️

29/06/2020

🤬ANGRY WITH YOUR HAMSTRINGS? ⁣
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😫 Recovering following a hamstring strain is probably one of the most frustrating things! You just wanna get back into playing your sport as quick as possible! BUT more often than not if you haven’t rehabilitated the muscle properly then a sudden turn of pace, an awkward land or jump or simply overreaching can be enough for your “hammies” to strain and tear again! ⁣
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🏃🏻‍♂️My brother is a prime example of this, having - out of the blue - returned to playing a bit of football he had injured his hamstrings, a grade 1 strain after my assessment. During rehabilitation he got back to a normal level but how are we going to test the hamstrings during explosive movements? ⁣
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😤🏐 GYMBALL TANTRUMS - my brother inspired this exercise - repeatedly hitting your heels against the ball in sets of 20-30 seconds is a great way to slowly transition to fast, alternating muscle contractions and it begins working your hamstrings in a way that you will want it to work for your sport! ⁣
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📲If you want to have a tailored exercise program for your injury and for your return to sport - please get in touch ⁣
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24/06/2020

THE SWEEP TEST 🧹💨

🩺 A very useful and quick test to establish if there is any swelling within the actual knee joint which can actually help indicate if there has been any damage or not!

👋🏽 This test as you can see from the first video is easy to do yourself. It has various names such as the knee effusion test or the bulge test.

🎥 Thanks to the 2nd video shows what happens with a positive grade 1 sweep test: notice how the pocket of swelling slips back into the inside of the knee.

❓ HOW CAN I REDUCE THE RISK OF INJURING MYSELF❓ 😩"I keep stretching it but it doesn't get better" is probably one of th...
22/06/2020

❓ HOW CAN I REDUCE THE RISK OF INJURING MYSELF❓

😩"I keep stretching it but it doesn't get better" is probably one of the things I hear the most. I definitely think stretching and mobilising has its place following an injury BUT it is most certainly not the be all and end all. 🤓

📚Here is a good piece of research completed by Lauerson et al (2014), who looked at over 26,000 participants & examined the effect of different type of exercise methods on their risk of injury. They concluded that: 'consistently favourable estimates were obtained for all injury prevention measures except for stretching. Strength training reduced sports injuries to less than 1/3 and overuse injuries could be almost halved.'

📊Stretching: 4% decrease in injury risk
Multiple Exposure Prog: 38% decrease in injury risk
Proprioception: 48% decrease in injury risk
Strength: 69% decrease in injury risk

💪This just goes to show theres no wrong, getting strong. Our tissues are constantly being loaded so we need to be ensuring that they are resilient enough to cope with the forces we place upon them!

📩Direct message if you need any help or direction with an injury whether its face to face or virtually!

19/06/2020

Mr E 👨🏻 🤾🏽PART 2

On a previous post I have discussed the importance of hop testing and Mr E went through the side hop test on his Non-Injured leg from home via a video consultation. Here he is completing the side hop test on his injured leg.

↔️Notice the marked difference right vs left?

🕵️This gives us an indication that Mr E needs to continue his strengthening exercises gearing some of it to focus on developing power as well as also initiating some light multidirectional hopping drills. Additionally I also took the opportunity to evaluate how he is landing considering that he has had an ACL rupture before: can I improve the way he lands to reduce that risk.

🐇 We will look to see how the hops have progressed over the next couple of weeks! Will he feel more confident and comfortable with his landing? Will he get as many as his non-injured side?

📱If you are keen on discussing a particular injury and would like me to assess over the phone or via video make sure to send me a private message and we can go through what would suit you best!

📣 CALLING ALL COACHES! ⁣⚽️ Have you heard of THE FIFA 11+ ?⁣📘 This right here is a 🔝 injury prevention programme - it ha...
17/06/2020

📣 CALLING ALL COACHES! ⁣

⚽️ Have you heard of THE FIFA 11+ ?⁣

📘 This right here is a 🔝 injury prevention programme - it has been shown by Al-Attar et al in 2019 that it helps to reduce all injuries in football by 34% AND all lower limb injuries by 29%. ⁣

🛡 Come pre-season this will enable the quick wins, the marginal advantage that you will have over your opponents once sport finally returns. I for one carry out the warm up and training sessions using this as a guide on my team and will look to continue once things resume!

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🤓 Managed to attend a brilliant webinar Last week talking through all things regarding flat feet and the tibialis poster...
15/06/2020

🤓 Managed to attend a brilliant webinar Last week talking through all things regarding flat feet and the tibialis posterior! 🦶🏼⁣
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🙌🏽 Specialist Physio Lizzie Marlow helped me get to grips with the anatomy and classifications of posterior Tibial tendon dysfunction (PTTD) and assisted with some case study examples getting me to put what I learned in to practice! 🤯⁣
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⛑🥏 INTERVERTEBRAL DISC HEALTH ⛑ 🥏⁣ ⁣ Think of our discs as sponges! By alternating load and relief you are feeding the i...
04/06/2020

⛑🥏 INTERVERTEBRAL DISC HEALTH ⛑ 🥏⁣
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Think of our discs as sponges! By alternating load and relief you are feeding the intevertebral discs. When the load is relieved, the liquid that is important for nutrition is absorbed from the surrounding tissue and released once the disc is loaded again. ⁣
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This pumping action supports the discs metabolism! Movement and load alternating with some relief is vital for intevertebral disc health. This is noted in various researchers works such as Pfeifer, K (2007), Gullibrand et al (2015), Shapiro & Risbud (2015) & Bogduk, N (2005) ⁣
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Inactivity however shows more degeneration in the lumbar and thoracic spine over a period of 14 years as shown by a study from Tonosu et al (2014). Inactive people also lose disc height much more when compared to active people as demonstrated by Teichtahl et al (2015) ⁣
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Emojis below are examples of how you can alternate between load and relief for healthy intevertebral discs: ⁣
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No other content from me today.. some things are more important 🖤 BLACK LIVES MATTER
02/06/2020

No other content from me today.. some things are more important 🖤 BLACK LIVES MATTER

07/05/2020

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Thursday 8pm make sure we are clapping for all keyworkers out there

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