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.

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.

Sports Injury Focus- Ankle Sprains

We’ve seen lots of people with ankle injuries over the years. The common story we hear when clients come in, is that they have sprained the ankle ages ago and started to notice pain in the knee, hip or back on the same side as the ankle injury. There is always a knock on effect, and what most people don’t realise is lack of range of ankle movement( particularly what we call dorsiflexion) and loss of balance and strength and control at the ankle are the number one reasons why these problems persist.

Most people rest, take painkillers, wear a support and just assume that when the pain goes that the foot and ankle has fully recovered. Read on to get the correct information about how to properly manage a foot and ankle injury….

Ankle Sprains – Signs and symptoms:

Likely to have landed awkwardly, twisted, or fallen causing pain, stiffness and immediate swelling, mainly on the outside of the ankle joint, below the ankle bone. A ball of swelling will be noted or tracking of bruising down the lateral border of the foot. This is what we call ecchymosis. In my experience the worse this is my more likelihood you have a more serious ligament injury or a fracture. Injuries are classed in different grades, and upon diagnosis we will advise you to either wear a brace, get some crutches to offload the area, or we may advise an x-ray to exclude any bony injuries.

Please be mindful that the info below is a very basic guide. Please consult a health professional in order to get a proper idea of the severity of your injury before proceeding with anything we have provided below.

* Week 1 

We use the regime called P.O.L.I.C.E. Protection, Optimum Load, Immediate ice, compression and elevation. Strapping the joint will also help.

Begin gentle walking ASAP. Often 3-4 days post injury. Note it is expected (and okay) to be painful. However, straight line walking only.

None whatsoever twisting or turning of the ankle joint can be tolerated in week 1. Swimming is encouraged when possible and if pain allows.

From a Physio point of view – deep friction massage and very gentle massage of calf and Achilles would begin after just 4-5 days. We also use ultrasound and interferential at this stage. Strapping can also help.

* Week 2 

Very gentle (but prolonged) walking on the flat, is vital and to be encouraged. Towards the end of week 2, the goal will be for gentle jogging on a treadmill.

Swimming continues, cycling and cross trainers are all ok.

From a Physio point of view – massage continues of ankle ligaments and of the calf and Achilles tendon to prevent tightness and future problems. Stretching of all muscle groups is a must and balance work is now added to both ankles. Ankle mobility is important too.

* Week 3 

Exercise and CV work is increased.

Straight line running is picked up and athlete will aim to be at three quarter pace by the end of this phase.

Slowly, but surely, uneven surfaces are introduced and twisting and turning begins to be allowed.

From a Physio point of view – all deep massage work continues, muscles and ankle joint are stretched to the max and proprioception exercises are now top priority along with full movement of the ankle joint.

* Week 4 

Athlete returns to training and possibly performance. CV work increase and continues.

From a Physio point of view – all treatment and stretching continues for approximately 3-4 weeks and athlete pays attention to proprioception exercises. Lots and lots of balance work. We will also have a look higher up the chain and make sure that the calf muscles, hamstrings, gluteals and quads are doing what they should be doing.

Review of recovery: 

Take it very easy early on. But in the case of nearly all ankle sprains, too much rest will be harmful.

Stretch and mobilize the injury at just the right time and no ankle injury can ever fully recover with prolonged rest.

Secret Tip(s): 

Too much rest in the first few weeks will increase the likelihood of re-injury and a plateau. Do not be fooled by lack of pain when walking straight – Twisting and turning “pain free” must be achievable.

Note: It’s not uncommon for ankle sprains to feel not much better even 6 weeks down the line. And it’s often because of too much rest in the first few weeks.

Stay off the beach and avoid uneven woods/hilly areas when running, for at least 3 months post-injury. Don’t be fooled by the lack of pain after two weeks either.

It does not mean you are fit to play or run and if you haven’t followed all of the Protocols listed above, you will damage the ligament again sometime soon.

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 – Achilles Tendon Problems

Here at Apple Physio, we have worked with people with achilles issues for many years and truly have a great knowledge of how to diagnose and manage this issue. We see people with minor strains to complete rupture, and the recovery plans and treatment process varies. 

Truth is, without knowing you or your medical history intimately, I cannot tell you which of these will work best for you. And even if I did know the root cause of your sports injury, there are no guarantees that any one single strategy will work. As a disclaimer please do seek professional help and get a proper assessment of your injury.

Achilles Injury – Signs and symptoms: 

Immediate sharp pain in the back and bottom of your leg. Right above the ankle joint. Often happens when running or jumping and gets worse/comes on gradually as you run.  Sometimes this can build up over a period of time and is aggravated by movement, especially walking up hill or stairs. Calms down with rest and sometimes you can feel crepitus ( creaking) of the tendon.

* Week 1 

Complete rest. 

Apply lots of ice. Swap footwear to soft, comfy, high-heeled shoes. No need for strapping or supports other than to apply ice. 

Every hour for 10 minutes is recommend. 

Typically, a pro athlete suffering with an Achilles tendon issue would be advised to go swimming, take one or two gentle walks (on the flat) and when possible, work on core stability exercises with a balance ball. 

The right selection of footwear is important – avoid plimsoles or sandals. Find and wear a pair of trainers with a nice thick “heel” to prevent any tension on the tendon. 

From a Physio point of view – after about days 2-3, I’d begin some deep massage and very gentle stretching and work on the ankle joint to prevent any stiffness or get rid of any swelling. 

I’d also massage the calf muscle and check the lower back for any stiffness to rule out any nerve problems that could create more long-term problems. 

* Week 2 

Ice continues – often until day 10 depending upon how much bleeding has taken place and how badly damaged the muscle tear is. 

Typically, one of my players would now be exercising on a bike, swimming would continue and towards the end of week 2, I’d be aiming to have the athlete doing some very gentle jogging. 

The player or athlete can expect to feel some form of burning sensation, but as long as it isn’t “cramping” or “biting” this is fine – and a good thing. 

From a Physio point of view – massage is now vital.
It’s now that the scar tissue build up is “dangerous” and if the massage isn’t done, it’s the number 1 reason for an Achilles tearing again in the first two weeks back to running or playing. 

* Week 3 

Ice has stopped. Now, heat is being used rather than ice in this stage. 

Stretching is now vital. I’d be recommending the athlete to attend Yoga classes, increase the amount of Pilates exercises and that he or she be working on their balance (using a ball). 

Fitness levels are increased significantly. Swimming, cycling, gentle jogging is stepped up (still on the flat). And by the end of this phase, the athlete may or may not be asked to be doing three quarter pace running by now. 

From a Physio point of view – hands-on treatment is vital, massage continues and work on the Achilles, calf, hamstrings, gluteal muscles and lower back is essential to prevent future reoccurrence. 

Ankle joint and balance work is important too. PNF stretching is also introduced. Static, Isometric exercises to the calf and achilles tendon is initiated.

* Week 4 

Athlete 90% fit. 

CV work increases and a return to practice and full drills are possible and the goal, by the end of week 4. 

Athlete is put through drills that will include sprints, shuttles and plyometric work, including running backwards. 

Note: Hill running and sand is disqualified for at least 3 more months for this type of injury.


From a Physio point of view – hands-on massage continues, PNF stretching is vital and passive and active eccentric stretching and strength work is stepped up. 

* Week 5 

Athlete returns to sport.
Fitness and performance work increases. 

From a Physio point of view – massage continues to prevent scar tissue build up and stretching is continued before, during and after training sessions. 

Note: Daily hands-on massage will be needed for approximately another 2-3 weeks to prevent scar tissue (collagen) tightening the muscles. 

*Week 6

Review Of Recovery: 

Take it very easy early on, stretch and mobilize the injury at just the right time and no Achilies injury can every recover fully without deep massage or the right amount of rehabilitative work. Especially strength starting with static/isometric to a more dynamic eccentric type exercise.

*Week 7

Secret Tip(s): 

Too much rest in the first few weeks will increase the likelihood on re-injury. 

Stay off the beach when running for at least 3 months post injury. 

Don’t be fooled by the lack of pain after two weeks either. It does not mean you are fit to play or run and if you haven’t followed all of the protocol listed above, you will damage the tendon again sometime soon. If you are able to do plyometrics comfortably – i.e. run jump and push off the affected leg. Then you have a good chance of prevrnting the issue from returning again in future.

If you’d like to talk to an experienced Specialist Physio about the possibilities if you currently struggling with an Achilles problem and you decide for yourself that Physio will add value to your health, like it does so many other people, then please connect with us. 

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 01753 866 274 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 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 and above, who want to keep healthy and active.

Take Your Foot Out of Your Mouth – 4 Common Myths of Foot and Ankle Pain

You probably don’t give much thought to the health of your feet — until they start to ache.

Your feet have a total of 52 bones, 66 joints and more than 200 muscles, tendons and ligaments between them — and there are about as many reasons your feet may hurt.

Here are four common myths about foot pain:

Myth 1 – All foot pain is caused by poorly fitting shoes.

Yes, foot pain, both temporary and chronic, can be caused by shoes that don’t fit correctly — as anyone who has had the misfortune to wear a pair of too-tight shoes already knows. But there are a number of other reasons your feet might hurt that go beyond blisters and calluses.

Myth 2 – I can never wear high heels if I have foot pain.

While it’s true that high heels increase foot pain and regular wear can cause bunions, you don’t have to swear them off forever. But you do need to be smart about the pair you wear and how long you wear them for. Opt for a lower, wider heel that provides a more secure base for your foot and ankle and don’t wear them for more than a few hours a day.

Myth 3 – I shouldn’t wear shoes if I think I have a foot sprain.

In fact, going barefoot or wearing flip-flops can make a sprain worse because you need the added support of a stable and protective shoe with a stiffer sole for your foot to heal. In addition, you should try to keep your injured foot elevated as much as possible to ease swelling and apply ice for 20 minutes two to three times a day.

Myth 4 – There is no treatment for foot pain.

There are many ways to treat foot pain, including shoe inserts and custom orthotics, anti-inflammatory medications, but there isn’t a faster way to END foot and ankle pain than by going to see a Physiotherapist.

Getting to see a hands-on specialist Physio means you’re going to get very fast access to care that will soothe and relax those tight aching muscles, loosen and lubricate stiff, stuck and painful joints, and strengthen your foot and ankle so that you can go back to doing the things that you love.

Here at Apple Physio all of our team have vast experience dealing with Foot and Ankle pain 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 neck and shoulder. We have a free foot and ankle 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 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 and beyond, 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.



Flying With Back Pain

3 Simple Tips For Flying With Back Pain

If you’re heading on holiday anytime soon – or making plans to do so – one of the things to consider is the effect that flying can have on your back.

Let me explain:

Cramped legroom, uncomfortable seating and being confined to a small space all contribute to lower back pain during and after a flight.

And when a substantial 88% of people experience increased back pain following a flight, I wanted to share 3 simple tips that will help support your back and make traveling a lot more comfortable when jetting off on your holidays…

First off, if you’re going on a long-haul flight – schedule your flights carefully.

Flying is the most tricky part of traveling for many people with back pain; being shoehorned into a cramped seat for hours on end can leave you feeling crippled.

Some people like to minimise their time in the air by booking direct flights whenever possible, which also helps reduce the number of time you have to heave your carry- on into the overhead bin too!

So, if you’re on a long-haul flight, and you’re spending 5+ hours in the air, try to find a direct flight to minimise travel time and be sure to get up plenty of times, or stand at the back for most of it when your seatbelt sign is off.

This next tip might seem self-explanatory, but when we’re sat on a flight – how often do we get up and move?

Unless you sleep well on planes and plan to nod off for the entire flight, you’ll probably want to request an aisle seat for your journey. This will allow you to easily stand up frequently and move around the cabin without disturbing your seatmates.

Plus, sitting too long in the same position causes tightness and pain.

You can do some simple stretches in the back of the plane, and if you’re unable to get up, you can do some stretches in your seat such as neck rolls or raising your hands high above your head for a good stretch.

Next, are you taking a carry on case? If so, do your best to pack light.

Every extra item you squeeze into your case is one more thing you’ll have to hoist up into the overhead bin or drag through the airport.

Make it easier on yourself by packing less and checking-in any bags you know you won’t be able to lift easily over your head.

This same advice applies for when you reach your destination too – when you’re out exploring, take a small backpack that distributes weight evenly rather than using a shoulder bag that places unnecessary pressure on one side of your body.

If you must carry a single shoulder bag, switch it regularly from one side to the other throughout the day to make it easier on your body.

For more information and tips about natural ways to live with less back pain – here is a free back pain report…..

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.