Here are some great tips to help you survive this lockdown period.
KEEP A ROUTINE
As we are now entering our 6th week of lockdown each day can feel like a bit like groundhog day. Therefore, establishing a routine is one of the most important things that we can do to survive both mentally and physically.
Making sure that we keep a similar schedule to that we would have had pre lock down will not only help you during this crazy time but will also help you re-adjust to life when things start to return to some sort of normality (whatever that might now be!)
We have found that our clients are loving that fact that they can still do their weekly pilates classes online at the same time that they would have done them in the studio.
For those that are working from home – it is SOOO easy to lose track of your day and continue working late into the evening. Set yourself an alarm to ensure that you stop working and spend some quality time with your loved ones whether that be in person or virtually.
Ensure that you have a weekend – whatever that might mean to you. Watch movies with your family, cook and eat together as a family, get into the garden if you are lucky enough to have one and maybe even have a camping evening (even if you don’t last the whole night). Just make sure you do things that you can’t do during the week.
We are so lucky that the world of technology has enabled us to keep in touch with our loved one and also do some extra activities in addition to our 1 hour of outdoor activity.
Online exercises classes are a great way to keep moving however there are also some other fun activites that you can do to keep us entertained as well as moving!!!!
What about trying Tiktok. For those that haven’t discovered it already it as social media platform that allows you to create fun short mobile videos – you choose for dance challenges or sports challenges which you can then share with your family and friends. It is a great form of entertainment and it is not just for the younger generation. But be careful…. It can get very addictive!!!!!
YES. Have that treat without feeling guilty. At the end of a hard day make sure that you treat yourself – whether that means a glass of wine, eating chocolate or your favourite crisps, cooking or soaking in a hot bubble bath. Reward yourself for getting through another day of lock down knowing that by staying home and staying safe means you playing your part in protecting lives.
PROTECT THE NHS
How would this benefit?
- Have you found yourself doing more impact exercise like running and finding your knees are sore?
- Have you previously had physiotherapy for a knee problem and found your knee is now stiffening up or becoming more achy?
- Have you had previous knee surgery and were following a physiotherapy rehabilitation program but now found you are not doing enough of the exercises?
- Are you struggling to find the motivation to do the right exercises to keep you fit and active or unsure of what exercises you should be doing to keep both physically fit but also strong in the legs and core?
Link above will take you to our booking software at Bodies Under Construction.
Here’s a great story about a patient of ours.
Meet Lucy….she was previously having regular Physio treatment for post-op knee surgery and was progressing well and had returned to running. She was really compliant with her Physio exercises and disciplined with her weekly exercise program so she was feeling her knee was really improving. And then Corona happened……and her knee started to grumble.
She admitted she wasn’t as compliant as she had been with her rehab exercises so she wasn’t doing enough lower limb strength, flexibility or core work and had substituted her limited time for going running – She was struggling for enough time between managing her kid’s home schooling and trying to hold down her own job – so the meant more impact loading on the knee and less rehab exercise and that was the reason her knee was starting to flare up.
Does this sound like you?
Well you are certainly not alone and if you make the right step now and get in touch with us we can help – we can offer you specific lower limb core and conditioning exercise classes and one to one online video physio consultations.
We will be starting a four week lower limb conditioning and core program and each week there will be a specific emphasis on one the four “foundation pillars” –
STRENGTH AND CONDITIONING
BALANCE AND CORE STABILITY
Week 1 – Flexibility
This week will focus on dynamic and static stretching for not only the lower limb and but also the hip, pelvis and lower spine and will include key tips and advice on how to use a foam roller and spiky ball to enhance the soft tissue release effect in your muscle system
Week 2 – Strength and Conditioning
This week the emphasis will be on the most effective exercises for strengthening the key lower limb muscles and also the hip and pelvis – all key parts of what we call the “Kinetic Chain” Any weakness in the any part of the kinetic chain can result in increased loading and potential injur to the knee complex.
Week 3 – Balance and Core Stability
Balance is a key pillars that often gets over looked with more of an emphasis often placed on other rehab goals –well not anymore! We will separate fact from fiction and teach you both the key balance and core exercises that are both safe for your spine and most effective for engaging your core muscles and for improving your proprioceptive (balance) system. Improving both your balance and your core together will help with preventing any low limb and lower back muscle strains and fatigue and also will help with your balance and control especially with impact exercise such as running.
Week 4 – Cardiovascular Fitness
This week we are going to get your heart rate pumping and the legs working hard! Feel that burn! We will focus on HIIT – High intensity interval training exercises that you can do in your home with no gym equipment necessary and show you plenty of alternate effective exercises that can improve your cardiovascular fitness and whilst not overloading your knees
Link above will take you to our booking software at Bodies Under Construction. Investment £40.
If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. Connect with us on 01344 489 398 or click here to fill out our contact form. Please enter your details and tell us what’s going on with your knee. A member of the team will be in touch.
As the “lock down” continues many people out there are still struggling with all kinds of aches and pains. There is good news and Physio help is via a Physio Telephone or Video Consultation. We have been getting a few emails this week from people asking for advice as they are now having to work from home for the first time. If you are anything like me, and maybe you don’t have the best posture when sitting at your make shift desk at the dining room table on a chair that is SOOO uncomfortable?!
One of our lovely patients, Julie, contacted us after spending the previous week sitting at her kitchen table working on her laptop, for 8 hours straight each day in virtual meetings and rarely getting up and out of her chair – even for a coffee break!!! She commented “isn’t this meant to be self isolation and not torture”
Julie has been experiencing back “niggles” for a while and but had never done anything about them as she thought “it will be okay” and “its not stopping me from doing anything”!! Well this came back to bite her in the bum – literally!!! All week her back had been getting progressively worse, until she tried to get off the sofa on Friday night and her back “locked”. She thought the glass of wine she had been drinking would have helped it relax but it was not to be.
After a painful and very restless sleep, she told me she struggled to get out of bed the next day. So much so, her husband had to help her get dressed and make sure she got down the stairs safely!. Painkillers weren’t touching it, she was struggling to stand up straight and was having pain deep into her bum cheek. Sitting down was a mission and so uncomfortable, that she was in tears at points as she was unable to find a position that the pain would go away.
Julie emailed me late on Friday night as not only was she in pain but she was fearful that there would be no help for her as the clinic was closed. I suggested that we jump on a video chat on Saturday morning. She was sceptical on how this would work if I couldn’t get my hands on her.
We jumped on a video chat the next day and I could see not only the pain across her face, but the pure exhaustion from not having slept properly for the last two nights. I could quickly assess from watching her movements (or lack there of!) what was going on and we set about going through a series of movements that quickly helped ease the pain, and restored some movement! We then went through a series of stretches and release exercises to help relax the muscles and to get the joints moving better.
After the session, Julie was able to sit and stand up straight, still has some discomfort but she had exercises to help her until our next session. Something that did really strike me, she said “I didn’t know you could help so much without even touching me! I thought I would be like this until the clinic opened again and I don’t know how I would have coped”.
= = = =
What you’ve just read is a *pretty extreme* case of back pain.
And often occurs due to “procrastination” (putting off going to see the right people…)…but in addition at this time, most people just assume that nothing can be done unless they physically go and see someone.
Chances are that your back pain and restrictions in life are no where near as bad as Julie’s (yet) – and your transformation will be even easier for us to achieve for you, and will happen much sooner.
There are so many things we can do and treat without using “hands on” therapy. So if you feel like you need help with anything, or if you want advice on how to stay fit and healthy, and let’s face it sane in this crazy time, we are here to help!
If you’d like more info on this, and some easy, actionable tips you can use now to start easing your back pain. We have a free back pain guide that we can send you. Connect with us on 01344 489398 (Bracknell) , 01753 866274 (Windsor) or email us on firstname.lastname@example.org and tell us what’s going on. A member of the team can take your details and we can email or post you a copy.
About the Author: Leslie Abrahams and the Apple Physio and Bodies Under Construction team
Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.
Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio and Bodies Under Construction Clinics situated in Bracknell, Chiswick, Putney and Windsor. Specialist Private Physiotherapy Practices for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.