Here are four easy and quick things to do at your desk to relieve neck and back pain.
Sit at your desk and look straight ahead. Are you looking at the top part of your screen? If not, change it so you are. No excuses, I know you’ll find a way. Poor screen positioning is the number one cause of neck pain at work.
Change what you sit on. Try sitting on a stability cushion (which can be used on your existing chair). They are great for adding movement into your day and changing the position of your neck. Try it for 20 minutes to begin with and build the time you are on it up gradually.
Tuck the arm you use your mouse with into your side. Much of the pain we get at the end of the day in the top of our shoulders is from holding our arm away from us all day. Keep the elbow tucked in and your neck and shoulders will thank you for it.
Stand up when a colleague comes to talk to you, or when you are on the phone and don’t need to look at a screen. Take every opportunity during the day to stand up, sitting for long periods is overrated and frankly bad for you!
Photo Courtesy of Freepik
Still in pain? Maybe it’s time to see your physio!
The aim of Post-Operative Physiotherapy is to help you get back to ‘normal’ after you’ve had surgery.
The first stage will often be to build up the muscle tone and strength around the joint before progressing to more involved activities. Physiotherapists can also show you exercises that you can do in the comfort of your own home.
In the unfortunate event that you do run into difficulty or don’t progress and recover as well as is expected, your physiotherapist can also alert your surgeon.
The ultimate goal of physiotherapy is to help you get back to the same, if not higher, level of activity as you were previously.
Of course, depending on your pre-surgical condition and the surgery that you have had, gaining full use of a joint may not be possible even after surgery. In this case physiotherapy can help you to adapt to this change.
Many patients have tried physiotherapy before surgery as a means to manage their symptoms and condition. For some patients this doesn’t work, for others it delays the need for surgery for a period of time.
The important thing is to approach Physiotherapy with an open mind. Not successfully managing your condition does not mean that post-operative physiotherapy is a ‘waste of time’. Positive thinking goes a long way in what can be a long recovery.
Different procedures require a different number of sessions and sometimes intensity of the physiotherapy given. Whether you need to see a physiotherapist or for how long will depend on your operation, your fitness and the rate in which you recover. The number of sessions that you need can also be affected by how compliant you are with instructions and advice.
Some Key points to Post-operative recovery
Listen to the advice given to you by your Surgeon – they will tell you if you are to only partially weight bear, or not bend past a certain point. Any special instructions will be relayed to your physiotherapist.
Listen to your Physiotherapist and follow any advice/instructions they give you. Remember – they are trained in this!! They see numerous patients daily with a varying range of conditions and at varying stages of recovery.
Listen to your own body – it often has a way of telling you if you are overdoing it.
Don’t under-do it! Not using a joint at all after surgery can create a whole new set of problems as the joint becomes stiff from lack of use.
Most of us will probably have never heard of a small town in Bavaria called Roth, It is located about 25 km south of Nuremberg. However if you are a triathlete you may well have heard of it and aspired to run the arduous triathlon held there each summer known as Challenge Roth. Within hours yesterday the event for 2020 was already fully booked. The event welcomes hundreds and hundreds of volunteers, thousands and thousands of spectators however the most remarkable figures are the amount of entrants including over 3400 individual participants and 650 relay teams from 84 different nations.
This years 2019 event of 3.8km Swim, 180km Bike Ride and 42.2km Run was held on Sunday 7th July and David, always up for pushing himself to the limits of course was one of the entrants and finished in the admirable time of 13hrs 46mins and still had enough energy to join in with the after event party and fireworks.
Photographs courtesy of Challenge Roth Facebook Page and family photographs.
A Youtube Video
Follow this Facebook link to see David finish the race!
CONGRATULATIONS AND WELL DONE FROM ALL OF US DAVID!
For further information about Challenge Roth follow this link!
EpicMan is the ultimate middle distance (half Iron) triathlon, based at YMCA Lakeside, on the shore of Lake Windermere. The 1.9km Swim takes place in the clear waters of Lake Windermere and is a single lap course. The 90km cycle takes place on undulating roads around the South Lakes and the half marathon will be a looped course within the grounds of YMCA Lakeside, providing great spectator support. This years event was held on Sunday 2nd June 2019.
Of course David Wordsworth in typical form was definitely NOT a spectator – well who would have ever thought he would be!!!
CHECK OUT DAVIDS RESULTS:
Photographs Courtesy of Epic Events
NEXT STOP: CHALLENGE ROTH 7th JULY 2019 WATCH THIS SPACE…
Hillside Golf Club is situated in Southport, the home of “England’s Golf Coast” which boasts England’s finest stretch of coastal links. Hillside has hosted many amateur and professional tournaments in it’s illustrious history and was recently selected by the European Tour to stage the 2019 British Masters from 8th to 11th May 2019. As a huge golf fan, David Wordsworth of Birkdale Physiotherapy and Sports Injury Centre, says, “having a part to play in the tournament as a marshall means lot to me. Being so close to the action is amazing!”
The 2019 host is four times European Tour winner and 2018 Ryder Cup hero Tommy Fleetwood. The 28 year old grew up in Southport and has gone on to enjoy global success, winning four times on the European Tour and being crowned Race to Dubai Champion in 2017. He was runner up in the 2018 US Open and made a spectacular Ryder Cup debut last September, claiming four points as part of a formidable partnership with Open Champion Francesco Molinari.
Birkdale Physiotherapy & Sports Injury Centre now accepts credit and debit card payments. We thought it was finally time to offer this service to our clients. Accepting credit and debit card payments will speed up the transaction process and enable more flexibility for our clients.
While many people may assume that physiotherapy is the last thing that a person with respiratory issues should be doing, the opposite is in fact true. Correct breathing techniques are a major part of most physio-therapies, and physical training in general. Because of this, most physiotherapists will be experts in breathing techniques, and can be extremely helpful to people who are suffering from respiratory issues.
Physiotherapists can be used to help people who have respiratory problems as a result of an underlying medical condition, or for someone who may be recovering from surgery or lung trauma.
There are a number of ways that physiotherapy can be used to treat respiratory problems, depending on what the root cause is. Typically a person with such issues will have visited the doctor and found the underlying cause of their breathing trouble before visiting a physiotherapist, as the problem could be caused from a direct problem with the lungs to something far less obvious, such as neurological issues. If the underlying cause has been identified and physiotherapy has been deemed suitable, the physiotherapist may conduct their own examination to identify what techniques should be used.
Many respiratory diseases are characterised by the buildup of fluid (known as sputum) in the lungs. In cases like these, postural drainage is a very common technique. This is where the physiotherapist will teach a patient to lie at certain angles or get into certain positions in order to help drain the lungs of fluid. This can be helped along by the use of patting or medical apparatus in many cases.
In most cases, the physiotherapist will assess how the patient breathes, and how this can be improved. This could range from assigning breathing exercises, to completely retraining how a person breathes. As each case is different, the exact advice given will vary.
Having respiratory conditions makes it harder to breathe. And when it’s hard to breathe, it’s normal to get anxious, making you feel even more short of breath.
Aims off respiratory physiotherapy:
To maintain or improve exercise tolerance.
Improve functional abilities (i.e. carrying out daily tasks).
Do you feel any pain behind or around your kneecap when bending your knee to squat, kneel, run, or when walking downstairs or downhill?
Image courtesy of FreePik
Runners hit the ground with anything over 5 times their body weight on each stride! So, it’s not surprising your knees & ITBs (Iliotibial band) can start to feel some pain…. the cumulative effect of each & every step in training and racing is immense.
Patello-femoral pain syndrome (PFPS) is also known as “Runner’s Knee” which occurs when the stress of running causes an irritation where the kneecap (patella) sits on the thigh bone (femur). The common causes of Runner’s Knee include:
overuse due to repeated bending and loading to the knee joint
direct trauma e.g. a fall, misalignment of the kneecap
a muscular imbalance of the thigh muscles which can lead to a disproportionate load on the kneecap, often due to an ITB injury
An ITB injury could be caused by a mobility issue, strength, control or simple technique fault.
Figuring out which of these factors is causing the pain will help on the road to recovery.
Image courtesy of FreePik
How to fix it
In the initial stages of pain it is important to rest the knee for a few days, with elevation, compression and regular application of ice if the knee is swollen. Taking anti-inflammatory medication may also be required if the pain and swelling is moderate to severe.
Exercises recommended for runner’s knee include:
hip flexor and gluteal strengthening exercises for the gluteal muscles in a non-weight bearing position initially, with progression into standing exercises.
If pain persists with return to running after 5-10 days, it is recommended to consult your doctor, an Orthopaedic specialist or a Physiotherapist for further guidance or treatment.
Prevention is key
50% of running injuries are recurrences, so do not ignore sore spots – for example in the front or outside of your knee, front or inside of your shin, around your Achilles tendon.
Although it can be frustrating, take the time to allow for the soft tissue healing process by resting and icing the area for a day or two. If this isn’t enough to ease pain continue to rest and try some light rehab for example cross training to maintain fitness, foam rolling areas above and below sore spot and taping if necessary. A running assessment may also be beneficial to identify any problems with running technique which may be affecting you bio mechanics.
One of the most emotionally charged swim starts in the world.
Over 2200 athletes starting, thousands of spectators, one stunning location.
On Sunday 9th September David definitely faced the dragon and completed the 2018 Ironman race in excellent time.
Check out Davids 2018 IRONMAN Wales race via the photographs taken by his family on the day…
FANTASTIC RESULTS, FANTASTIC ACHIEVEMENT, WELL DONE DAVID!
The scenery, the support, the passion – This race is nothing short of epic!
9th September 2018 – Just 2 days to go until David takes part in the Ironman Wales.
IRONMAN Wales begins on Tenby’s North Beach, which provides one of the most spectacular swim locations on the race circuit. Despite challenging bike and run courses, athletes are treated to consistent and motivating inspiration from some of the most vocal and enthusiastic spectators in endurance sports.