3 Things We Do Everyday That Cause Neck Pain… (And Do What You Can Do To Ease It Quick!)

Lets play a fun quiz that might help you live with less neck pain…

(And if you answer ‘yes’ to any of these questions… read on!)

When you sleep at night, do you find yourself sleeping on your stomach? Or with more than one pillow in a twisted position?

When you’re relaxing at home, do you find yourself looking up at the TV screen because it’s hung up high on the wall?

When you’re out and about do you carry your bag on one shoulder? Or hold your heavy brief case in one hand?

Chances are, you’ve answered ‘yes’ to at least one of these questions.

I may be wrong, your bag might not be heavy, and you might sleep with just the one pillow, but the reason why I guessed you’d answered ‘yes’ to one of these questions is because over the years, almost every patient that walks into our clinic who has been suffering with neck pain, has been doing one of these things.

So it’s no surprise that during my time as a Physio that one of the most regular injuries I see is ‘neck pain’.

And without even realising it, things that we do everyday can cause it.

So lets take a look 3 of the most common everyday mistakes I’ve found my patients doing that cause their ‘neck pain’…

  1. Watching TV

Watching TV is a habit – not saying it’s good or bad! But the real issue with watching TV, is HOW you watch it!

Are you doing it the way I see most of my friends and family watch it… With the TV hung above the fire place high on the wall, kicked back with your feet up (and neck!), while watching your favourite TV soap opera?

Even though you might think it’s comfortable and relaxing, truth is, there could be a problem waiting for you! If you’re watching TV like this it can be strenuous for your neck and head.

A lot of people make the same mistake, they don’t realise that the position they have it in, can actually affect their body and health.

Anyway, how to fix it? There’s a reason why TV stands are almost always the same height, and any decent one will mean that if you’re sitting on the sofa watching TV, the TV will be at eye level.

Watch TV so your head isn’t looking upwards, or reaching out, and this should help you avoid headaches, eye trouble and muscle tension.

  1. Your Bag

Carrying your bag on one shoulder, or holding a heavy brief case in one hand is something most of us are guilty of doing, but did you know that’s also one of the main causes of aches and pains in your neck and shoulders?

You see, since all of the weight of your bag is on one shoulder, or on one side of the body, it can throw your muscles and posture off balance, which is why you sometimes see people with one shoulder higher than the other!

Another thing, they way we carry our bags can cause our muscles to become stiff too.

So the way to solve this problem is reduce the weight of your bag, and to switch up the side you carry it on periodically.

Switching your bag over to the opposite side will help to balance out the way your body carries the weight, relieving any tension built up in your muscles, and solving any posture problems too! Switch it up every 10 minutes, or every time you walk past two streets.

  1. How We Sleep

Another daily habit that brings on neck pain is the way we sleep.

You see if you sleep with your head propped up on more than one pillow, your neck, and back aren’t going to be nicely in-line – meaning more pressure on your muscles and spine.

And if you find yourself sleeping on your stomach, your head is most likely going to be turned on it’s side – meaning your body is in a twisted position all night for hours!

Now can you see why you might wake up with a bit of a sore neck?…

Although your neck is built to rotate from side to side, it’s not designed to stay in that position for hours on end. So if you choose to sleep on your side, use a pillow that doesn’t prop your head too high up, but in-line with your shoulder instead. And if you choose to sleep on your back, sleep with one thin pillow so your neck and spine are nicely straight.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your Neck Pain. We have a Neck pain guide that we can send you. Connect with us on 01344 489398 or email us on bracknell@applephysio.com and tell us what’s going on with your neck. 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 team


fullsizeoutput_39a3

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 Apple Physio 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 Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

What is Patella Tendinopathy?

Patella tendinopathy, also known as jumper’s knee, is an overuse disorder characterised by pain at the base of the patella (kneecap) with activities such as squatting, sitting or going up and down stairs.

The condition is known as jumpers’ knee because it commonly affects athletes involved in sports that require jumping and repetitive loading of the patella tendon, such as basketball, volleyball, football and tennis.

Landing and jumping activities put a great amount of stress on the patella tendon. This tendon is responsible for transmitting the full force of the quadriceps muscles to the lower leg and during activities such as jumping and landing, this force can actually be many times more than your body weight.

What are the symptoms?

 The hallmark sign of patella tendinopathy is sharp, localised pain in the patella  tendon just below the base of the patella. The pain is usually aggravated by activities that increase load through the quadriceps muscles such as squatting and jumping or as simple as going up and down stairs.

Pain associated with patellar tendinopathy usually occurs gradually, often when a person has been very active for a long period of time or if they have recently increased their training schedule. The pain will often start as a small niggle, gradually becoming more noticeable and there may also be a feeling of stiffness with movements of the knee or first thing in the morning.

How does it happen?

Patella tendinopathy is not a traumatic condition rather, it usually develops gradually over time due to prolonged overloading of the tendon. Like other tissues in the body, tendons are dynamic and can adapt to be able to withstand more force with training. However, if a tendon is unable to adapt to increased load quickly enough, it can develop micro tears leading to pain and dysfunction, known as tendinopathy.

The risk of developing this condition can be increased by external factors, such as the type of sports chosen, training volume and the hardness of the training surface. I’ve also seen an increase in tendon problems in the knee when patients have had a systemic virus. Certain medications too can cause a transient decrease in tendon integrity and can put you at risk of injury.

Intrinsic factors such as bone structure, muscle length, diet, age, muscle strength and overall health can also affect the ability of a tendon to adapt to forces. Anything that impairs the tendon’s ability to absorb force can lead to the development of tendinopathy. In general, men are affected by this condition more often than women.

How can physiotherapy help?

As with all conditions, the first step to effective treatment is an accurate diagnosis. Your Physiotherapist will be able to correctly identify this condition and any factors that have led to its development.

Treatment for any tendinopathy will involve a degree of rest and re-evaluation of your training schedule. Treatment of the tendon itself has been shown to be most effective with a targeted exercise program involving isometric and eccentric muscle contractions. These types of movements have been shown to help stimulate healthy tendon tissue to increase strength and support the damaged tissue, ultimately reducing pain.

Tendinopathies can be notoriously difficult to resolve without patience and commitment to a rehabilitation program guided by a Physiotherapist.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. We have a free knee pain guide that we can send you. 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 can email or post you a copy.

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” KNEE PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

Yours Free From us here at Apple Physio……..

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

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 Apple Physio 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 Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

Is meniscus causing your knee pain?


What is a meniscus?

The meniscus is a cartilage structure which is found within the knee joint. This cartilage structure acts as a shock absorber between the thighbone and shinbone. This acts as a cushion to distribute load within the knee. Forces which are transferred through the knee increase exponentially as speeds of activity increases i.e running.

Occurrence 

An injury may occur to the meniscus due to twisting or direct impact. These injuries are common during sporting activities. A tear may happen when sudden twisting of the knee occurs while the foot is still planted on the ground. Pain and swelling will occur within 24 hours. Walking, bending or twisting of the knee with difficult and painful. There may be a locking sensation when bending or straightening the knee. Injury may also occur due to repetitive wear-and-tear (degenerative) injuries. 

Diagnosis 

A full battery of diagnosis tests will be completed to determine a meniscus injury. Patients may have tears which cause few problems, while others may have tears which cause pain affecting activities of their daily living. MRI may be used to evaluate ligaments and articular cartilage health. Treatment ranges from non-operative to surgical, depending on multiple factors. These factors include symptoms, health status, age, type and location of the tear. 

Intervention

Acute, traumatic tears, are typically treated surgically. The goal is to repair the meniscus structure. There are a variety of surgical techniques to do this. Meniscus repairs are completed as one day arthroscopic procedures( Key Hole Surgery). Patients are typically discharged on the same day of surgery. Physiotherapy begins immediately after this surgery. An unrestricted return to sports is usually achievable with Physiotherapy six months after surgery. However this may vary dependant on your particular injury

Rehab 

The first goal of Physiotherapy rehab is to decrease post-operative pain and swelling. Physiotherapy interventions will include manual and exercise-based therapies. Physiotherapy will aim to restore full range of movement and strength within the early stages of healing. Next Physiotherapy will work to restore strength, balance and proprioception. Late stage rehab will include dynamic exercises such as jumping and directional change movements. We aim to achieve mutually agreed rehab goals with a return to baseline function.

 If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. We have a free knee pain guide that we can send you. 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 can email or post you a copy.

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” KNEE PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

Yours Free From us here at Apple Physio……..


What is Runner’s Knee? (PFJ Syndrome)


Our knees are complex hinge joints, designed to provide stability from side to side and smooth movement forwards and back as you walk, kick and run. The patella, or kneecap, is a small bone embedded in the tendon of the quadriceps muscle that protects the knee and also provides extra leverage to the quadriceps, amplifying their strength. The patella moves up and down in a groove at the front of the knee as the knee bends and straightens. Usually this movement is smooth, with little friction, however, if something causes the patella to move in a dysfunctional way, the soft tissue between the kneecap and the knee can become irritated, causing pain in a typical pattern. This condition is often referred to as ‘runner’s knee’, PFJ Syndrome or patellofemoral pain syndrome (PFPS).

What causes it?

The patella usually sits in a balanced position in the shallow groove at the front of the knee and moves easily without friction. The patella is attached to the quadriceps muscle at the top and connected to the lower leg via the patella tendon at the bottom. When the quadriceps contracts, this pulls on the patella and acts to straighten the knee. If one side of the quadriceps is stronger or tighter than the other, it can cause the kneecap to pull to one side and over time become irritated.

There can be many factors that cause a muscle imbalance or weakness on one side of the quadriceps. In most people, the outer aspect of the quadriceps tends to be stronger and tighter than the inner muscle.

Certain postures and leg positions require the outer muscles to work harder and the inside muscles to become less active. Lack of arch support in your feet or simply a physical abnormality of the knee can also place stress on the movement of the patella.

What are the symptoms?

This condition is characterized by pain felt on the inside or behind of the patella with activities that require repetitive bending of the knee. There may be a sensation of crepitus, clicking or grinding and some people report that their knee suddenly gives way. The pain is commonly felt when running, going up and down stairs or when doing squats and is relieved with rest. The pain may start as a small niggle and gradually become worse over time.

How can physiotherapy help?

The first step in effective treatment is to exclude any other conditions and have Physiotherapist confirm the diagnosis. Your Physiotherapist is able to determine which factors are contributing to this condition, which could include poor posture, a lack of arch support in your feet or poor running technique.

Once these factors have been identified, you will be provided with a specific treatment program to best approach your condition. PFP syndrome usually responds quite well to biomechanical analysis and correction of any muscular weakness and imbalance. Having the correct shoes and orthotics can also make a huge difference. There are some short-term treatments, such as patella taping, try needling, trigger point therapy and ultrasound, which may help alleviate symptoms quickly and keep you active while you address the other factors contributing to your pain.

 If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. We have a free knee pain guide that we can send you. 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 can email or post you a copy.

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” KNEE PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

Yours Free From us here at Apple Physio……..


What is total knee replacement?

Its an orthopaedic procedure where the articular surfaces (end of the bone) of the femur (thigh bone) and tibia (shin bone) are replaced.

A polyethylene piece is placed between the tibia and femur as a shock absorber.

In about half of cases the patella (kneecap) is also replaced.

Why get one?

The main reason people have a knee replacement is that they have most commonly over a period of time noticed

  • Increased pain at the knee joint that in the latter stages can affect sleep at night time
  • Decreased mobility to the point that they may require use of a walking aid

Outcomes anticipated from a TKR (Total Knee Replacement) are

  • Reduction in pain
  • Increase in Function

The most common cause of this is OA (Osteoarthritis). This is where the cartilage of the joint becomes damaged and is unable to absorb the shock as well as a healthy joint.

Anatomy:

The knee joint is made up of the Femur and Tibia with another joint at the front called the patellofemoral joint (Kneecap) encompassing the patella.

The knee is a modified hinge joint. The main movement is flexion and extension along with small amounts of internal and external rotation.

There is a thin layer of cartilage at the end of the bones and also the shock absorbers in the knee known as the cartilage.

There are large ligaments supporting the knee joint some of which are

  • ACL (Anterior Cruciate Ligament)
  • PCL (Posterior Cruciate Ligament)
  • MCL (Medial Collateral Ligament)
  • LCL (Lateral Collateral Ligament)

Who is more likely to have a knee replacement?

Risk factors that can increase your chance of a knee replacement are

  • Previous knee surgery (often to remove meniscus)
  • Previous Fracture
  • Rheumatoid Arthritis
  • Being Overweight

The Surgery:

The surgery can take about an hour and most frequently is under general anaesthetic.

The actual replacement has 3 parts

  • Femoral Component
  • Tibial Component
  • Polyethlene shock absorbent disc

The most appropriate size and shape of the prosthesis is chosen on a patient by patient basis.

When does Physiotherapy Play a Role?

Pre Surgery:

Physiotherapy can provide you with

  • Exercises to maximise the strength in the muscles pre-operatively
  • Show you the exercises that you will be doing post surgery to ensure that you are aware of the correct technique

Post Surgery:

  • Get you up and moving within 24-48 hours of surgery
  • Strength exercises
  • Balance exercises
  • Gait Re Education
  • Increase ROM (Range of Movement)
  • Decrease Pain

Examples of common exercises post Total Knee Replacement:

  • Ankle movement exercises
  • Knee ROM exercises e.g. heel slide into Knee Flexion/extension
  • Quadricep Strengthening exercises e.g. straight leg raise
  • Hamstring Strengthening exercises e.g. Bridging

Here at Apple Physio all of our team have vast experience dealing with Total Knee Replacements so if you need any advice please don’t hesitate to contact us.

 If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. We have a free knee pain guide that we can send you. 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 can email or post you a copy.

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” KNEE PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

Yours Free From us here at Apple Physio……..

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

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 Apple Physio 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 Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.



The Surprising Truth about Knee Osteoarthritis

Sufferers of knee pain know that nothing can kill your optimism for a recovery faster than a diagnosis of Osteoarthritis (OA). Osteoarthritis is often seen as a kind of death sentence for joints. Many people believe that if you have OA your pain will never improve and will only get worse until a joint replacement can be performed. In fact, joint replacements for hip and knee OA are some of the most common and indeed successful operations performed by Orthopedic Surgeons.

At least this has been conventional wisdom for decades. Many of us see our bodies like cars, when a part ‘wears out’ it needs replacing with a new one. The truth is much more complicated, mainly due to our bodies’ incredible ability to adapt and change.

Physiotherapists have always known that the pain and disability that comes with arthritis can be improved with a closely targeted exercise program. In some cases, the pain that is attributed to OA is actually due to another, entirely treatable cause. In other cases, strengthening the musculature around the painful joint can have a significant effect by providing the joint with extra support.

The way we move is often affected negatively by pain and this in itself can create a downward spiral. This is not to say that in some cases, surgery is the best and most effective option to improve your quality of life. Rather that there is a strong case to see a physiotherapists to seek treatment for your knee pain first.

Physiotherapists are highly skilled at identifying exactly what is causing your pain and helping you reach the highest level of function. In fact, a recent study has shown that with targeted exercises, directed by physiotherapists – many patients who were scheduled to have surgery were able to improve their quality of life dramatically, avoiding surgery and getting back to their favourite activities.

While exercise is a very powerful treatment, it’s not that any exercise will take away any pain. To be effective, you will need to have a full assessment and have a personalized treatment program created by your physiotherapist. This can involve identifying weak muscles, limitations in flexibility, finding painful trigger points, restoring movement to stiff joints and providing biomechanical assessment to make a combination of changes that can make a large difference to your pain and activity levels.

Your Physiotherapist can also identify any external factors that may be contributing to your pain. Such as unsupportive footwear, workplace set up etc. Talk to us to see how we can help you manage your osteoarthritis.

If you have any further questions, please feel free to email us at bracknell@applephysio.com

 If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. We have a free knee pain guide that we can send you. 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 can email or post you a copy.

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” KNEE PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

Yours Free From us here at Apple Physio……..

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

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 Apple Physio 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 Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.



3 Most Important Things To Do When You Have Knee Pain…

Knee pain is one of the most common things we see in the clinic this time of the year! It’s a condition that whilst common can be treated very effectively.

Some of the more common complaints with knee pain are: pain when running, or even pain from playing sport, ligament & cartilage injuries, knee replacements, to the more common arthritis of the knee.

Arthritis in the knee is not to be feared! Osteoarthritis(OA) in fact is a general wear and tear of the joints and can be helped significantly by doing the right things.

Similarly, runners complaining of knee pain when running need to understand what is actually causing the pain and it can then be corrected.

We had Mark visit us recently. Mark had been suffering with knee pain when running. It actually stopped him from running and he was becoming frustrated as he enjoyed it so much. After a full assessment and an understanding of where exactly his knee pain was coming from we initiated the correct Physiotherapy treatment for him, and in a few weeks, he is now back out running without any issues.

We love hearing about people who have overcome their knee pain and are back out doing the things that they love doing. Whether that is out running, walking the dog or even getting out to the shops to do the weekly shopping. There’s nothing that makes us happier than when our patients are happy. 😁

Imagine the life where your knee pain has taken over. A life where you:-

  • unable to get to and walk around the shops as your knees hurt too much
  • unable to go for a run
  • unable to do housework as you can’t manage stairs well
  • unable to get up from or down to the floor to play with your children or grandchildren
  • unable to take the children to the park as the walk makes the knee pain unbearable

Life doesn’t have to be this way. You don’t have to be in a position to accept it. As I always say, ‘doing something is better than nothing’! You should never give up as there is always something that you can do to help.

Below I offer you my most valuable pieces of advice for anyone who suffers with knee pain.

Physio treatment – of course! 😉

Getting to see a hands-on specialist Physio means you’re going to get very fast access to care that will soothe and relax tight aching muscles, loosen stiff, stuck and painful joints, and help you strengthen your body so that you can go back to doing the things that you love. You can often leave a good Physio with concerns eased and physical pain reduced, inside 30-40 minutes. and you will see a dramatic change in pain and stiffness that you may be experiencing.

A specialist Physiotherapist will assess and diagnose the problem. They help you get to the route and main cause of the problem and then formulate a plan for you to help you get back to doing the things you love doing.

Exercise

It is so important that you do some form of exercise to help the knees. Cardio exercises strengthen the muscles that support your knee and increase flexibility. Weight training and stretching do, too. For cardio, some good choices include walking, swimming, water aerobics, stationary cycling, and elliptical machines. Pilates may also help ease stiffness and improve balance. Please always consult a healthcare professional for the correct advice with regards to exercise so you are doing something that shouldn’t irritate pain.

Keep doing what you enjoy doing

One of my favourite things for people. I don’t like stopping anyone from doing things they love doing. If it is not irritating the problem then generally I am happy for people to continue living their lives to the fullest. Obviously, if an activity irritates a problem, it is time to modify the activity, so let’s do that instead of ceasing the activity altogether.

So there you have it. My top 3 pieces of advice for knee pain.

If you have any further questions, please feel free to email us at bracknell@applephysio.com

 If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. We have a free knee pain guide that we can send you. 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 can email or post you a copy.

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” KNEE PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

Yours Free From us here at Apple Physio……..

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

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 Apple Physio 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 Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

3 Things To Stop Doing To Ease Knee Pain Fast

Have you ever experienced knee pain?

The kind that slows you down in life, niggles when you walk up and down the stairs, hurts every time you bend down, aches when you sit, and just generally leaves you feeling frustrated wondering when it’s finally going to wear off…

If that sounds like you, you’re not alone.

Painful knees are one of the most common things we see people living with at Apple Physio. And a lot of people get frustrated because they don’t understand WHY it’s happening to them.

Some people think knee pain is just a part of ‘getting old’, because a friend or close family member told them it happens to everyone.

Some people think knee pain is one of those things that comes and goes, hoping it’ll magically disappear one day when they wake up… (but it ends up staying longer, and sometimes gets worse).

The sudden onset of knee pain can be confusing. Sometimes it happens because of a nasty fall or a movement you did that set it off. But more often than not we see people suffering with knee pain because of everyday habits we do without even realising.

 Maybe these habits are making your knee pain worse too? Here’s 3 of the most common bad habits we see people doing…

Wearing The Wrong Shoes

It’s sad but true, your favourite pair of heels, or smart suit shoes, could be causing your knee pain (and making it worse).

High heels change the way you walk, as do smart suit shoes that are too tight, placing additional stress on your knees.

To combat this, wear shoes with cushioning. Shoes with good cushioning can absorb the impact of your foot hitting the ground, preventing the shock from getting to your knees. Specialised inserts (like Orthotics) are perfect for offering more comfort and protecting your knees.

And about high heels, you don’t have to give them up altogether, save them for special occasions instead.

Sitting With Your Legs Bent

There’s so much ‘gossip’ that surrounds knee pain, but this is fact… you and I were not designed to sit. It goes against every basic, fundamental rule of the way we originally evolved as humans.

When you sit at a desk, or in a chair with your knees bent underneath, you’re placing your knee in a position that is un-natural – and a position knees really aren’t built to be in for too long. Your hip flexors get really tight and this opens a “can of worms” that can really affect your knees.

Limit the amount of time you sit with your knees bent, and keep moving! Stand as often as possible.

Taking It Easy (A Little Too Easy)

A lot of people we see think ‘rest’ is the solution to getting rid of knee pain. But when you’re told to ‘rest’, rest doesn’t mean laying on the sofa watching your favourite TV series back to back all day long. It means not doing ‘too much’.

I’m not saying rest isn’t important – it is! The problem with too much rest is that it makes your joints tight and stiff. Try to do low-impact exercises that don’t put too much strain on your knees.

You could go swimming, enjoy a light walk, Pilates, go for a cycle – all of these exercises are great for fitness and for your knees.

Are you doing any of these three things?

If your answer is ‘yes’, putting an end to these three habits TODAY will help ease your knee pain, and stop it from getting any worse than it needs to be.

There’s obviously so much more you can do too – like do exercises which have been tailored for you, and your knee pain, by a Physio, and get hands-on specialist treatment.

But these are the fundamentals. If you apply them daily, you’ll feel a huge difference.

 If you’d like more info on this, and some easy, actionable tips you can use now to start easing your knee. We have a free knee pain guide that we can send you. 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 can email or post you a copy.

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” KNEE PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

Yours Free From us here at Apple Physio……..

About the Author: Leslie Abrahams


fullsizeoutput_39a3

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 Apple Physio 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 Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

‘I Get Back Pain During Sit Ups, Am I Doing Something Wrong?’

A lady emailed the clinic the other day and asked:

“I get low back pain during sit-ups. Am I doing something wrong, or should I avoid them?”

Great question! I’m glad this lady asked because this time of year, as people begin to get more active in preparation for the summer, we see a big rise in the number of people suffering from back pain.

And even though sit-ups are one of the most common go-to exercises to get your “abs summer ready” – are they really that effective? And more importantly, can this exercise cause back pain?…

If you’ve ever tried to do an ab workout and realised half way through that your back is feeling things it shouldn’t be feeling, you’re not alone.

For me (and for many of our patients) it’s any ab exercise that asks me to sit up on my tailbone and move my legs that causes a slight twinge in my back.

Which is frustrating when you want to keep active but can’t because your back is in pain!

To understand why this happens, you first have to remember that the abs and lower back are part of your core.

While we often think of our core as being our abs – the abs are only one part of the equation!

Your core is made up of a group of muscles that work together to support the body. It wraps around the entire body, and includes muscles that are in your lower back too.

When you do any exercises for the core, you’re impacting all of the other parts that make up your core too – including your lower back.

Lower-back pain during any exercise involving your core is usually a sign that your core is too weak to do that exercise.

So, why does this happen?

Well, if your lower back isn’t strong enough, the core exercises you’re doing with all the right intentions, may just be asking too much of your back causing the muscles to strain. Alternatively, if you have a weakness anywhere else in your body, your lower back may overcompensate by taking on more than it can handle.

But pain during exercise doesn’t always mean your back or core is weak – nope, pain in your back can also be a sign that the way you perform the exercise needs tweaking.

For many abdominal exercises, a small misstep in how you perform the exercise can put pressure on your back, as the spine gets irritated each time we move into a position that isn’t correct.

One of the most common mistakes we see people make when performing these types of exercises is ‘hyperextension’ (this is when your hips aren’t tucked under causing a curve in the spine away from the neutral position). If you can focus on keeping your tailbone (hips) slightly tucked under, neutral spine and drawing your area under your belly button towards the spine, this will help alleviate back pain and prevent it from getting worse.

Another helpful tip to keep in mind is to remember that the lower back needs to remain neutral and ‘glued’ to the floor for the majority of exercises involving the abdominals.

So before you progress with any core exercise, make sure you can perform them with your back in a neutral alignment– that way you’ll protect yourself from back pain and you’ll be strengthening your back at the same time.

Not only a weak core, but muscle tightness and fatigue can also lead to poor form and lower back pain too…

If your glutes and hips are really tight, chances are you’ll feel the strain in your back during your daily activities, not just exercise.

As well as tightness, when you’re tired, your muscles stop functioning properly and your body will look for nearby muscle groups to compensate – most of the time the lower back and hips being the ones that take the strain!

So, what can you do to stop back pain getting in the way? First off, stop doing any movements that cause you pain. Any pain is your body’s way of telling you to stop what you’re doing no matter what. Basically, if it doesn’t feel good, don’t do it!

However, the good news is that there are plenty of simple ways you can strengthen your core without straining your back.

Exercises like dead bugs, glute bridges and planks, (so long as you perform them with your back in neutral and with your core and glutes engaged), are all great examples of movements that will help strengthen your back and entire core along with decreasing your chances of getting any injuries.

There are so many non-ab-specific exercises that can give you a “sneaky” core workout – lunges, kettle bell swings, body-weight squats. Adding them to your routine will help you gain core strength without ever having to do a crunch or twist, so you can work on your essential core strength while hitting other big muscle groups at the same time.

To conclude – sit-ups aren’t bad for you when performed correctly. Just make sure you have a strong enough core without your back coming off of the floor, until you progress to being able to perform them safely.

For more tips like this to help you or a loved one ease low back pain, here’s a free guide to help you keep active with less back pain……

Connect with us on via telephone or email us to tell us what’s going on with your back.  A member of the team can take your details and we can email or post a copy. Here’s our contact form. https://applephysio.com/contact/

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” BACK PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

About the Author: Leslie Abrahams


fullsizeoutput_39a3

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 Leslie and his 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 Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

Back Pain: Why You Need To Drink More Water To Help Relieve It

Quick question:

How much water have you drunk today? For most people, the answer would be “not enough”.

From everything we drink and swim in, to the ice that reduces swelling, water is all around us (and even in us), a matter of fact – it basically is us!

Water makes up around two thirds of who we are, and influences every single process in our body – which probably explains why we feel a lot better when we drink enough of it.

Now you might be aware of the many ‘tips and tricks’ that are out there on “how to avoid a bad back”, and “how to relieve the pain” – but have you ever heard of drinking more water to help with that?

My guess is you haven’t!

I get that it might sound ‘too simple’ to make a difference, but dehydration really can be one of the culprits of back pain, and one of the reasons why it stays around for longer than it needs to.

Let me explain…

I know you already know that water affects every organ and cell in your body, but it also plays an enormous role in the health of your back and spine.

In between each section of the spine (the vertebrae) lies a disc – which are mainly made up of water. During the day when we’re standing up, they slowly become dehydrated, then at night when we’re laying down, they rehydrate themselves again (so long as there is ENOUGH water in the body!).

If there’s not enough water in your body, then this isn’t good news for your discs, and eventually this lack of water can cause pain, swelling, and even more problems further down the line.

Just like a car engine needs to keep lubricated to run properly – your body needs water for your joints, organs and muscles to function.

See why your water in take is so important now?

We all know it is! Just not many of us knew that without enough of it back pain can creep up, and stay around for longer.

So next lets take a look at a few things so you can start living a life with less back pain:

  1. Signs that you’re not drinking enough water – so you can start drinking more of it!
  2. What you can expect when you start drinking more water.

And…

  1. Helpful tips to help you increase your intake!

Lets dive in:

Signs That You’re Not Drinking Enough Water

How do you really know?

Well the most obvious is feeling thirsty, but here’s some not so obvious signs:

  • Feeling tired
  • Dizziness
  • Dry skin and lips
  • Headaches
  • Constipation
  • Mood swings
  • And… joint pain

The list goes on!… But one of the beat and most reliable signs is to check your urine – if it’s dark and not a light yellow colour, get more water in your system!

What You Can Expect When You Start Drinking More Water…

You already know that water is great for you, but after a few weeks of drinking more of it, what benefits can you expect to see?

Less soreness in your back for one

You’ll feel ‘healthier’, your eyes may not feel as tired, and you’ll feel more alert!

Additionally water can help you lose weight (if that’s something you’d like to achieve), your skin will look clearer and you’ll have a natural glow!

You’ll likely even find you don’t need to reach for the coffee 4 times a day because you feel much more alert.

How Can You Increase Your Water Intake?

Besides using a bigger glass to down your water with, here’s some other tips that might work better for you. I’ll start with my favourite – drinking a glass of water right after waking up.

Before I go to bed I make sure to place a glass of water on my bedside table, that way, when I wake up in the morning, the first thing I see is a glass of water right next to me.

It’s a great feeling knowing that I’ve already consumed almost 15% of my daily water intake before my day has even started. Give it a go, after a week or two it’ll be a new habit and you’ll feel more energetic for it.

Another way you can increase how much you drink is to switch it up.

I get it, water can get boring, but it doesn’t have to be.

Vary still and sparkling water, or add lemon, cucumber or other fruits to your water/ Experiment with it and try to find something that suits you. You could even make your own lemonade, or mix it with fruit juices.

So there you have it, why you need to drink more water to help ease aches and pains, did you have any idea that water played such a huge role in your joint health? Don’t let another day go by of being dehydrated – now you have simple tips to help you drink more water each day.

For more tips like this to help you or a loved one ease low back pain, here’s a free guide to help you keep active with less back pain……

Connect with us on via telephone or email us to tell us what’s going on with your back.  A member of the team can take your details and we can email or post a copy. Here’s our contact form. https://applephysio.com/contact/

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” BACK PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

About the Author: Leslie Abrahams


fullsizeoutput_39a3

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 Leslie and his 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 Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.