We are OPEN for face to face Physiotherapy!

We are officially OPEN for face to face consultations at our Windsor Clinic from Monday 1st June. To ensure your safety and the safety of our staff, face to face appointments will only be offered where clinically appropriate and following a risk screen and triage phone call by a member of our health team. Following the initial triage call either a virtual or face to face consultation will be offered. Future appointments may alternate between video and face to face where appropriate.

Whilst the clinic will be operating slightly differently, we want to reassure you that our team are still here to support you.  Even though you might not be able have long chats person at the front desk we are still here for you on the phone.

To allow a return to face to face consultations we are following advice and guidelines from the CSP( Chartered Society of Physiotherapy) and NHS England and completed an infection risk assessment.

We have put in place the following: 

  • An enhanced cleaning programme which has been in operation since February 2020.
  • Staff and patients are not to attend clinic if either displaying signs and symptoms of Covid-19 including a high temperature, a new, continuous cough or a loss or change to your sense of smell or taste.  (or have been in contact with anyone who has Covid-19 and has not self-isolated for 14 days). Face to face appointments will only be offered when clinically necessary and  when video consultation would not be sufficiently effective.
  • There will be no waiting area within the clinic.  Instead we ask that you arrive on time for your appointment and wait either in your car or outside the building until your Physiotherapist calls to grant you access to the building.  This means you that you will not need to touch any unnecessary surfaces. 
  • We will not be able to offer you any refreshments so please make sure that you bring a bottle of water with you should you require it.
  • Staggered clinician appointment times to avoid patient to patient contact and to allow the treatment rooms to be cleaned between patients.
  • Patients are asked to wear a face mask. One will be provided for you if you don’t have one
  • Hand sanitising station located at each entrance and this must be used for before and after appointments. 
  • All staff will be wearing appropriate PPE including where appropriate: Mask, Gloves, Face Shield or Protective Glasses and Apron for all clinicians. This is In line with Public Health England.
  • Limited availability for face to face appointments to reduce number of patients in clinic at any one time.
  • To help us keep the number of people in clinic to a minimum we would ask that accompanying adults wait outside the clinic and children do not attend unless they are the patient. 
  • Rooms will be cleaned and ventilated between patients and PPE changed.

To request either a face to face or virtual consultation please call us on 01344 489398 or 01753 866274. If you have any concerns or questions about attending clinic during this pandemic then please do not hesitate to contact us. You can also fill out your details on our contact form. Click here

3 Tips to HELP you feel good during lock down

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. 
 
KEEP MOVING
 
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!!!!!
 
TREAT YOURSELF
 
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.

STAY HOME

SAVE LIVES

PROTECT THE NHS

Knee and Lower Limb Rehab Course – Online

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?

JOIN THE COURSE HERE

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.

Why?

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” –

FLEXIBILITY

STRENGTH AND CONDITIONING

BALANCE AND CORE STABILITY

CARDIOVASCULAR FITNESS

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

JOIN THE COURSE HERE

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.

Julie’s Story of HOPE (Severe *Back* Pain) – Helped Via Online Physio Consultation

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 windsor@applephysio.com 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


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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.

Prescription Foot Orthotics- More Information And Your Questions Answered

My name is Leslie Abrahams I’m, a leading UK physio and I’ve been recommending these type of Orthotics to my clients for more than 11 years now… and I’ve seen from first hand (and very close up) how such “foot orthotics” can really add HUGE value to any person’s quality of life and ability to maintain independence (and mobility) for much longer than would have been possible without!

What’s more, wearing them will, in many cases, especially if you’re aged 50+, will allow you to wear ANY shoes you want, safe in the comfort that joints are being protected whilst your favourite footwear is still being worn and you remaining active, safely.

Herein, I will provide a brief (and simple) introduction to Prescription Foot Orthotics.

Background, Q & A, Myths And Facts Of Prescription Orthotics

Okay, so what is a true custom orthotic? A true custom orthotic is one that matches your foot’s arch height (with modifications), width, and of course, length. The shell should be up to your metatarsal heads (3/4 length) with the heel cupped perfectly around.

True custom orthotics are made ONLY when a laboratory receives an impression of your foot – ideally from a 3-d laser scanner (I recommend a “Lab” in Ireland and Canada). Beware of orthotics that claim the foot “moulds” to the orthotic. Orthotics that are heat activated and “copy your foot”, are not as effective. Other problematic one’s are flexible orthotics that flattens out the moment you wear them.

It is true your foot needs to flex, but using very flexible materials does not give desired results.

The reason flexible material is used is because the client doesn’t think to complain because the orthotics causes no discomfort yet their original symptoms usually persist.

Orthotics should have some rigidity to them. Remember, the whole point is to provide support. Soft materials will just collapse.

In reality a custom orthotic changes the way your foot reacts during the walking cycle.

When first wearing orthotics, discomfort is usually felt because your foot is being forced into a more natural or “neutral” position. People who need orthotics usually have something wrong with their arch.

Eventually your feet adapt to the change and the discomfort goes away (including the original symptoms such as your knee, hip or back pain etc…).

One of the first questions I get when I recommend orthotics is:

“Why are custom orthotics more expensive than the ones you could go out and buy in somewhere like a pharmacy”.

Simply put, those “off the shelf” types are likely to be just plain old inserts and are generic. They’re made for “everyone and anything”. No thought, time or effort has gone in to the precision making and matching them up to an individuals needs and desires.

An orthotic, a corrective device worn inside a shoe, can help the muscles, tendons and bones of your feet and lower legs function without you suffering from pain and or stiffness. Custom-made orthotics are manufactured from a 3-D image of your foot (from a laser scanner) using raw materials.

When appropriately prescribed to treat a medical condition and custom-made (read: for you), orthotics can decrease pain, not only in your feet, but more commonly in other parts of the body, such as your knees, hips and lower back.

The term “orthotic” can refer to almost any device that is worn inside a shoe. Items called “orthotics” are readily available from Specialist Physios, podiatrists, chiropractors and other medical professionals.

Rarely however, are true custom orthotics available in many places, and most definitely not in shoe stores, in retail stores and even pharmacy’s.

There are three very different types of “orthotics” – custom, customized and off- the-shelf. There is a confusing amount of information available on orthotics and for many consumers making an informed decision is difficult.

So What Exactly Are Prescription/Custom Orthotics?

Prescription Foot Orthotics ARE the most accurate custom functional foot orthotics and are made from non-weight bearing moulds of your feet (but you don’t need a note from your doctor to have one).

They are designed to control alignment and function of your foot in order to treat or prevent injury-causing force on bones, joints, tendons and ligaments. Often they are used to limit motions such as excessive pronation (rolling-in) and excessive supination (rolling-out).

They also act to make activities such as running, walking – even standing – more efficient. What’s more, they can act to redistribute pressure on the bottom of the foot to relieve pain from excessive pressure or calluses.

How Do Custom Foot Orthotics Work?

This is a very detailed subject and too much to get in to here. But in general, most physical pain such as the back, ankle, hip or knee, is the result of a faulty relationship between the bones and muscles of the foot. Even the slightest misalignment can result in significant discomfort.

This abnormal function can result in problems such as bunions, hammertoes, arch and heel pain, corns, knee pain … even back pain.

The function of custom orthotics is much more than an arch support. Wearing the right orthotics realigns the structures of the foot and leg to prevent bone mal-alignment as well as muscle, tendon, and ligament fatigue. They are often used after surgery too, to help stop the recurrence of foot deformities.

As your foot rests on a properly constructed custom orthotic it is gently and consistently directed into the correct position (or at least a better position) for walking, running, and standing. Because your foot is now functioning properly, the pain of muscle strain and pressure points is relieved, and the progression of deformities is often stopped or slowed

So What Is Involved In Producing Custom Foot Orthotics?

The most important factor in designing foot orthotics that will provide optimum lifestyle prosperity (and health) is an orthotic prescription based on a thorough examination by an experienced and knowledgeable medical practitioner.

I cannot emphasise this enough. The “pre-fitting consultation” should include a complete bio-mechanical assessment and a look at how you walk and MUST include a comprehensive FULL BODY check.

“Because chances are it’s not your feet where you’ve got the pain. And so if you’re going to make changes down there (at your feet), the person doing it has to be sure how it’s going to effect everything else above it i.e. your knee, hip, back etc”.

What Shoes Do They Fit Inside?

All of, but not limited to these common types of Footwear:

How To Get Closer To Protecting Your Joints And Staying Active For Longer…

If you’d like to talk to an experienced Specialist Physiotherapist about the possibility of you wearing Prescription Orthotics and decide for your self if they will add value to your health, like it does so many other people, then please us in Bracknell ( 01344489398) or Windsor (01753866274) and request a FREE non committal, no obligation Telephone Consultation.

Alternatively, if you are confident that you wearing Prescription Foot Orthotics is the right move for you to make next, then you can also use this same number to arrange a “pre-orthotics fitting” consultation that will allow you to pick the perfect fitting orthotics… ones that are just right for you.

Fitting can take place at any of our locations and all of our Foot Orthotics are covered by a 100% Money Back, Life Time Guarantee. The top cover will need to replaced when it wears down with use, but the carbon fibre shell has a life time warranty.

Runners!

Runners – Don’t forget your core!!

Key tip for trying to avoid injury is to include specific core strength training in your running diary. With running being a highly repetitive impact activity you are at risk of overuse injuries especially to the knees and leg muscles particularly the hamstrings. When people think about “core exercises” they often think it is all about your abdominals but your core  involves over ten major muscle groups which work together. So what are the some of the key core muscles to strengthen for running? The glute (buttock) muscles are the biggest in the whole body and if they are inactive or weak then that can put more workload on smaller muscles such as the hamstrings and ITB which can then become overworked and strained.

So what are the best exercises to activate the glutes??

Studies show that the Single leg squat is excellent for activating the gluteus medius-one of the key buttock muscles. Stand on a step with your hands on your hips and raise the right leg so it’s in front of you. Balancing on the left leg bend your left knee and slowly lower your body until the heel of the right leg gently touches the floor. Straighten your knee back to the starting position pushing through your left heel and repeat ten times before switching sides. Ideally you should feel a sensation of effort in the outer buttock but if it provokes any pain or discomfort stop the exercise and consult with a physiotherapist.

For activating Glute Max-the major buttock muscle studies show that the simple step up exercise is one of the most effective. The key factor here is technique as it is a very easy exercise to do with faulty technique so that you don’t achieve effective activation of your buttock muscle.

If you click here, you can see and follow our technique cues but again if you feel any pain with this exercise stop immediately and do consult with a physiotherapist.

Windsor Pilates Studio Open Day Sat 23rd November 10-2pm

We have limited FREE spaces for reformer and tower sessions. We also have a few spaces available for a small equipment Mat class.

Spots will go very quickly so call us on 01753 866 274 and secure your space now!

Click here to submit your info on our contact page:

At Apple Physiotherapy we are super proud to be one of the only studios in the area to offer such small and exclusive classes. Our Exclusive Reformer / Tower Classes will never have more than 4 people – this enables the instructor to modify and tailor each exercise to suit the individual participants whilst enjoying exercise in a small group environment safely.

In addition to our new Reformer/Tower Studio and our mat studio we have a wonderful new Private and Semi-Private equipment studio.

Our highly skilled and experienced Pilates Team will empower you through your movement journey at one of our many studios.  In our friendly studio atmosphere you will be supported and encouraged to find and achieve your own goals.

We see the multidisciplinary benefits of Pilates and passionately endorse Pilates for rehabilitation, mental wellbeing and fitness purposes.  Here at Apple we are very proud to be able to offer various options to suit all levels.

We also offer 121 sessions, Duet classes, and Mat Pilates.  Whether it’s Pilates group classes or using the fitness equipment… working out as buddies or a small group will bring everyone faster results! Attain stronger, defined, healthier and confident bodies.

Our 121 sessions are an amazing introduction to the wonderful world of Pilates and are great for those who might feel nervous about exercising in a group environment.

Our Mat classes only consist of a maximum of 8 people.  This allows our instructor to get hands on with each participant which ensure you get maximum benefit for each individual session.

Our studios at both Bracknell and Windsor offer a wide range of equipment including the Cadillac, Ladder Barrel The Wunda Chair and Reformer.

Are you in???

Below is our timetable – why not get in touch to enquire about our prices and the great value packages that we have on offer.

Click here to submit your info on our contact page:

Meet the newest members of the Apple Physio Team

We are pleased to introduce you to Mike Davis and Kevin Young who have joined The Apple Physio Team:

Mike Davis

Mike Davis has been qualified for over 18 years and has a wealth of experience in treating sports injuries and spinal (neck and back) pain. He has spent the majority of his time in private practice in London working with some of the top orthopaedic and spinal consultants in the UK.

He is a keen runner and as a consequence has a particular interest in running injuries and running based rehabilitation. His other strong interest is in shoulder pain and shoulder rehabilitation.  He uses a wide variety of treatment skills ranging from Acupuncture to joint manipulation plus massage and exercise therapy to alleviate and resolve symptoms such as pain and stiffness .

Mike believes strongly that it is essential not just to treat and resolve the patient’s symptoms-e.g pain, stiffness, swelling but also to analyse and correct their faulty posture and movement patterns. His experience in treating spinal conditions allied with his knowledge of the current evidence based research on the most effective exercises for spinal pain will give patients the best possible opportunity to gain strong healthy pain free spines.  

For anyone with running injuries Mike can undertake a detailed biomechanical analysis of your running technique which often is one the causative factors leading to injury. With expert analysis Mike can help fine tune and improve your running pattern to make you a more efficient runner and ultimately less vulnerable to re-injury.

For those looking to lose weight who are unsure of how or where to start Mike can also offer advice based on the current scientific research on nutrition and he can dispel  lots of common myths associated with weight loss and provide the most effective strategies for long term gradual weight loss and improved general health and conditioning.

Kevin Young

                                                                      

He has worked in sports for 25 years.  He has worked closely with many local rugby teams, American Football players and professional boxers. 

He started to use video & gait analysis, using treadmills and on-track/field facilities to diagnose and rectify lower limb and foot biomechanical problems.  

Kevin has also achieved a BSc (Hons) in Traditional Chinese Medicine & Acupuncture and Diploma in Tui Na (Chinese Medical Massage) as well as a MSC in lower limb musculo-skeletal studies specializing in lower limb injuries, biomechanics and gait analysis.

He also is a lecturer in Anatomy, Structural diagnosis and Tui Na massage at College of Integrated Chinese Medicine Reading as well as being a visiting lecturer in Acupuncture, biomechanics and running & gait analysis at Cardiff Met University (Master’s program) and at Glyndwr University (Bachelor of Science) in Wrexham

Kevin uses Eastern and Western diagnosis and treatments to offer patients a different take on treating musculo-skeletal injuries.

Kevin will working at our Windsor clinic. As well as treating all musculoskeletal conditions Kevin will also be offering Eastern and Western acupuncture as well as gait analysis and customised orthotics. 

Contact our front Desk teams on 01344 489398 or 01753 866274 to book your assessment with Mike and Kevin now.

Sports Injury Focus – Shin Splints

Signs and Symptoms:

Pain on the inside of the shin bone – usually appears gradually and gets worse the more running or waking on a hard surface that you do. Excessive walking in poor fitting shoes ( like flip flops) can sometimes also lead to shin splints.

* Week 1 

Complete rest is advised for the athlete.
Speak to the GP about anti-inflammatories and apply ice regularly to the damaged shinbone.

In this phase it’s important to check trainers for “wear” and loss of support. Also, consider custom orthotics that are proven to reduce the effects of shin splints and limit pain during exercise.

Athlete can cycle, swim, cross trainer and rowing machine to maintain CV fitness. Running is to be avoided at all costs.

From a Physio point of view – deep massage of the calf and Achilles muscles is urgent as is stretching of both. Sometimes strapping can be of help. Consider dry needling as a treatment modality as well.

* Week 2 

Continue with ice and rest from cycling or running. 

Swimming is encouraged and the rower is also possible and unlikely to reproduce any pain in the shin. If it does, stop. 

Continue with gluteal and core exercises and stretching in the gym. 

From a Physio point of view – deep therapeutic massage of the whole leg is vital and will continue x3 daily, immediately followed by passive and active stretching. 

* Week 3 

Consider gradual return to running. Note: Treadmill running is advised first due to less impact. All other fitness options are continued and core/pilates is increased.

From a Physio point of view – athlete continues to receive deep tissue massage, PNF stretching and hands on work to the leg and also the lower back region as a prophylaxis.

* Week 4 

Continue with ice.

Insert custom orthotics and begin gradual return to pre-injury activity.

Athlete will continue to apply ice immediately after any running for at least 6 weeks.

Core and pilates exercises maintained, as is all strength and flexibility work to the surrounding muscle groups.

From a Physio point of view – deep therapeutic massage of the calf muscle and surrounding muscles continues for approximately 2-3 weeks.

Review of recovery: 

Complete rest from running needed early on.

Stretch and massaging of calf and Achilles is pivotal to the successful recovery. As is doing the right core, Pilates and gluteal strength and control exercises.

Secret Tip(s): 

Check your trainers and change them every 3 months, consider custom foot orthotics and ice packs is the best thing that you can be doing to help your self with shin splints.

You must also be doing regular core control and back strength exercises, too. Let your Physio do everything else.

Do not be fooled by the absence of pain when you rest. Shin Splints are likely to only be painful in a weight-bearing situation (such as running or excessive walking).

Note: Return to running progressively and start with treadmill –> grass –> sand –> road.

If you’d like more info on this, and some further easy, actionable tips on other sports injuries too. We have a free 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. 

A member of the team can take your details and we can email you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


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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 and above, who want to keep healthy and active.

Sports Injury Focus – Runners’ Knee ( ITB Friction Syndrome)

Signs and Symptoms:

Signs & Symptoms of Runners’ Knee include burning sensation/pain that comes on gradually on the outside of the knee. Common in cyclists and runners. Often confusing as there is no major incident or trauma, yet the pain and or burning comes on gradually and appears to get worse. 

* Week 1 

Ice is vital. As is rest. 

Walking is fine and swimming is great too. With this kind of injury, maintaining flexibility and core strength, is important. 

From a Physio point of view – I’d be working on deep tissue massage of the tensioners of the IT Band(The muscles at the top of the hip) as well as stretching the band, quads and hip region. 

It’s also possible that the Athlete’s “back” will have stiffened so I’d be working to loosen that area too. It’s really important for the Athlete to be working on strength work of the Gluteal muscles and the core stability muscles. 

* Week 2 

Continue with ice and rest from cycling or running. 

Swimming is encouraged and the rower is also possible and unlikely to reproduce any pain on the out-side of the band. If it does, stop. 

Continue with gluteal and core exercises and stretching in the gym. 

From a Physio point of view – deep therapeutic massage of the whole leg is vital and will continue x3 daily, immediately followed by passive and active stretching. 

* Week 3 

Cycling and or running will be able to be introduced in this phase, providing the athlete has followed the treatment plan noted above. 

Gentle, half pace jogging is introduced and cycling (both on the flat). Athlete should not be expecting to feel any burning sensation. Fatigue and stiffness is okay. 

From a Physio point of view – deep therapeutic massage continues as does stretching. Increase gluteal and core exercise and begin re-introduction to 3/4 level activity and or practice. Ice remains important after every session (use heat before). 

* Week 4 

Athlete steps up to training. Sneakers are checked and or orthotics applied to footwear to re-correct the position of the foot. 

From a Physio point of view – massage and stretching continue for at least 2-3 weeks and athlete continues working on core stability and gluteal strength and control exercises. More functional baed exercises are included as well as good hip and knee control against gravity.

Review of recovery: 

Complete rest needed early on – just until the pain settles

Stretch and massaging is pivotal to the successful recovery. As is doing the right core, gluteal exercises and functional rehab exercises. Most times the issues are related to biomechanics and this must be corrected or you’ll just be putting a band aid on the problem.

Secret Tip(s): 

Check your sneakers and change them every 3 months, consider custom foot orthotics and ice packs are the best thing that you can be doing to help your self.  Remember your compliance with your home exercises!

Let your Physiotherapist do everything else. 

Do not be fooled by the absence of pain when you rest. The IT Band is only painful in a weight-bearing situation (such as running) or cycling due to excessive over use. 

If you’d like more info on this, and some further easy, actionable tips on other sports injuries too. We have a free 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. 

A member of the team can take your details and we can email you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


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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 and above, who want to keep healthy and active.