East Grinstead/Lingfield: 01342 537610
ANRC Physiotherapy & Sports Injury Clinic Horsham, East Grinstead and Lingfield

Importance of pelvic floor strengthening exercises re-emphasised

UK physiotherapists used Valentine’s Day to launch a campaign to encourage members of the public to perform physiotherapy exercises to tighten up their pelvic floors.

Pelvic floor muscle exercises tone and strengthen these muscles, improving blood supply and nerve activity, all leading to greater pleasure.

Many people are already aware of the importance of tightening the Kegel muscles – those used to stop urine mid-flow – in order to tighten the pelvic floor, but the campaign highlights that it’s also important to practice tightening the muscles around the anal sphincter too.

Studies have shown that doing this can assist in bringing the vaginal walls together for women, while it can also help men to sustain an erection.

In addition, the campaign emphasises the importance of relaxing the muscles after each contraction and suggests fitting in these exercises while performing other activities, such as brushing teeth.

Experts recommend squeezing these muscles ten to 15 times in a row at least once a day and that each squeeze should be short and powerful. Varying the strength of contractions is also important; physios suggest trying to maintain a squeeze for five to ten seconds regularly too, while continuing to breathe normally.
(Article from Just Physio)

ANRC Physiotherapy & Sports Injury Clinic Horsham, East Grinstead and Lingfield Physiotherapist w

Treatment for Anterior Knee Pain- Physio Horsham

Treatment of Anterior Knee Pain- Physio Horsham

 

Physio Horsham-Patellofemoral pain, also referred to as anterior knee pain, is a common musculoskeletal condition in the general and sporting communities.anterior knee pain affects up to 25% of the population, 36% of adolescents and is more prevalent in females.

Patellofemoral Pain Syndrome is categorized by anterior or peri-patellar knee pain in the absence of other knee pathology. This pain can be diffuse or sharp and is usually associated with at least two of the following activities in day to day life:

  •                 Squatting
  •                 Ascending or descending stairs
  •                 Kneeling
  •                 Sitting for long periods
  •                 Walking/running
  •                 Diving

It may be associated with crepitus on knee movements, occasional swelling particularly after exercise, and pseudo locking or giving way. An injury might happen in the past also can be a reason.

 

Role of physiotherapy in Knee pain-Physio Horsham

 

Physiotherapy is the mainstay of conservative treatment for this condition and the Chartered physiotherapy profession has received international recognition for anterior knee pain management.

 

The most effective treatment for patellofemoral pain is a McConnell program, designed and monitored by a physiotherapist according to the patient’s individual needs. This recognized anterior knee pain management program was first introduced by Jenny McConnell, an Australian physiotherapist (McConnell, 1986). The approach uses a specialized, functional exercise program to improve the muscle control around the knee and taping to reposition the patella. In association with electrotherapy modalities.

 

What can gain by physiotherapy?

 

When treatment is given by a physiotherapist trained in patellofemoral pain, the results are excellent. In the majority of patients, only five to six treatments are required to enable the patient to return to normal and sporting activities.

 

Physiotherapy management, based on that described by McConnell, has been shown to be effective in two large case-series (McConnell 1986, Gerrard 1989) with up to 91% of anterior knee pain patients having an excellent or good response. Physiotherapists are currently undertaking the first randomised, controlled trial evaluating the effectiveness of this treatment compared to a placebo control. This project is being funded by the physiotherapy profession via the Physiotherapy Research Foundation.

 

References

McConnell J (1986): The management of chondromalacia patellae: A long-term solution. The Australian Journal of Physiotherapy 32(4): 215-223.

Gerrard B (1989): The patellofemoral pain syndrome: A clinical trial of the McConnell program. The Australian Journal of Physiotherapy 35(2): 71-80.

Finding a Physiotherapist

 

Would you like the names of physiotherapists who have a special interest in McConnell Treatment for Anterior Knee Pain

Contact us on info@anrc-uk.com   01342537610, www.anrc-uk.com

ANRC Physiotherapy & Sports Injury Clinic Horsham, East Grinstead and Lingfield

Wry Neck

Wry Neck physio East Grinstead

The term “wry neck” describes a condition whereby the neck suddenly becomes stiff and painful.  Turning the head to the side (usually one side more than the other) and looking up can cause a severe “catching” pain.  The muscles on one or both sides of the neck may also go into spasm and pain may be felt from the base of the skull right down to the shoulder blade and outwards to the top of the shoulder.

WHAT CAUSES OF WRY NECK?

There are various causes, the most common being:

  • Poor sleeping posture such as positioning of pillows.
  • A sudden flicking or jerking of the head.
  • Viral Infections.
  • Exposure to cold weather.

 

TREATMENT OF WRY NECK

 

In most cases, if treated immediately by the physio, wrynecks respond exceptionally well to treatment in 3-4 days. Mobilisations and heat are applied to loosen the neck joints and reduce the pain and muscle spasm.

 

HOME TREATMENT FOR WRY NECK

 

Don’t:

  • Go out in the cold without being well appropriate clothes.
  • Hold the neck still or overprotect.
  • Sit or lie with the neck in an awkward position

 

Do:

  • Keep warm.
  • Use a hot water bottle wrapped in a towel or hot showers for pain relief.
  • Keep your neck moving within the pain-free range.
  • Take pain medication if your pain is severe.

 

FOR FURTHER INFORMATION see your local Physiotherapist.

Click here to https://anrc-uk.com/physiotherapyfind your closest ANRC Physio clinic

FOR MORE INFORMATION see your local Physio Practitioner.

Click here to find your Physiotherapy clinic

 

ANRC Physiotherapy & Sports Injury Clinic Horsham, East Grinstead and Lingfield

Suffering from Cervicogenic Headache?

Suffering from Cervicogenic Headache?

There is widespread support in the literature that headaches are often multifactorial in their origins. If your assessment reveals poor posture, knots within the muscles, previous history of RTA, limited range of cervical spine movement, palpatory tightness or a reproduction of symptoms on cervical palpation you may consider referring to physio. Even a short trial period of treatment is often used to help with differential diagnosis provided medical review is arranged if symptoms remain unchanged.

 

PHYSIOTHERAPY TREATMENT

Treatment is guided by signs and symptoms but the literature supports a 2 phase programme:

  • Mobilisation of the upper cervical spine

Improvement in symptoms of a cervicogenic headache has been shown with attention to pain provoking structures (Edeling 1994, Jull 1994b, Schoensee 1995). However, whilst improvements were gained in the short term there was a plateau after mobilization.

  • Muscle Re-Training

Specific exercises isolating the deep flexors and addressing postural dysfunction. In a study by Beeton and Jull(1994) it was found by incorporating these into a more comprehensive programme that improvements were maintained 6 weeks after treatment had ceased.

 

References:

Edeling J (1994): Manual Therapy for a Chronic Headache (2nd ed.) Oxford: Butterworth- Heinemann.*Jull GA(1994b): Headaches of cervical origin. In Grant R(Ed.): Physical Therapy of the Cervical and Thoracic Spine (2nd ed.) New York: Churchill Livingstone).

Schoensee SK, Jensen G, Nicholson G, Gossman M and Katholi C (1995): The effect of mobilization on cervical headaches. Journal of Orthopaedic and Sports Physical Therapy 21(4): 184-196.

 Our client feedback

 ClaireH-98 17 Aug 2016 –
Relief After 25 Years
Having suffered from headaches for 25 years (and tried all sorts of unsuccessful treatments), I heard about trigger point therapy and decided to give it a go. The intense hands-on physiotherapy freed my neck and back up and reduced the severity of my headaches. Praveen gave me a number of short exercised to facilitate improvement and I found that combining these with his treatment has brought much relief from pain. I would highly recommend this treatment and in particular, Praveen who is very experienced and very pleasant.

East Grinstead Physiotherapists are involved in a comprehensive ongoing education programme including the management of acute and chronic headaches.

 

FOR MORE INFORMATION see your local Physio Practitioner.

Click here to find your Physiotherapy clinic

 

ANRC Physiotherapy & Sports Injury Clinic Horsham, East Grinstead and Lingfield

Physio East Grinstead

Physio East Grinstead

Physio East Grinstead is the predominant allied health group within the ANRC Physio network.Physiotherapy is a science-based healthcare profession that views the human movement as central to Well-being and Health. Physio aims to maintain and restore human function after disease or any injury, to help people achieve the quality of life through physical movement and strength.

 

East Grinstead Physiotherapists are highly trained to assess and diagnose your condition, then plan and administer treatment programs to restore function to the highest possible level. ANRC Physiotherapists also work in partnership with Doctors and other health professionals to ensure the best possible treatment and care.

 

Using a combination of manual therapy, trigger point therapy, therapeutic exercise, education, lifestyle advice, workstation assessments, Ergonomics assessments soft tissue techniques, and electro-physical modalities, ANRC Physiotherapists strive to enhance health and maximise the potential of the service users.

Physiotherapy brings relief to people of all ages, in reducing pain and improving mobility. Restoration of normal body posture and alignment can lead to a speedy recovery and prevent recurrence of the problem. Physiotherapy is suitable for all disorders that have the symptoms of pain, stiffness, loss of movement and weakness. The following benefits can be gained with physiotherapy.

What to expect when you visit a Chartered Physiotherapist in private practice physiotherapist will first take a detailed history of your condition together with any relevant past medical history A physical assessment will then be undertaken to determine the clinical diagnosis of your problem. The physiotherapist will discuss with you a proposed treatment plan and will give you an estimate as to the length of treatment required and the probable outcome of your treatment.

Medical tourism 

Physiotherapy is beneficial for conditions such as:

Back and neck pain

Sports massage

Indian Ayurveda relaxation massage

Headaches

Sports Injuries

Muscle and joint pain

Post-operative, acute or chronic injury

Arthritis

Posture and alignment problems

Osteoarthritis knees

Sciatica

Adolescent and children’s injuries

 

AFTER HOURS ANS SATURDAY APPOINTMENTS AVAILABLE

We are located ANRC Physiotherapy Clinics East Grinstead – Judges Cl, East Grinstead, West Sussex, RH19 3AA

ANRC Physiotherapy & Sports Injury Clinic Horsham, East Grinstead and Lingfield

Suffering from Low back pain ? Physio Horsham…

Low back pain- Physio Horsham and East Grinstead
The low back supports the weight of the upper body and provides mobility for everyday motions such as bending and twisting. Muscles in the low back are responsible for flexing and rotating the hips while walking, as well as supporting the spinal column. Nerves in the low back supply sensation and power the muscles in the pelvis, legs, and feet.Most acute low back pain results from injury to the muscles, ligaments, joints, or discs. The body also reacts to injury by mobilizing an inflammatory healing response. While inflammation sounds minor, it can cause severe pain.

There is a significant overlap of nerve supply to many of the discs, muscles, ligaments, and other spinal structures, and it can be difficult for the brain to accurately sense which is the cause of the pain. For example, a degenerated or torn lumbar disc can feel the same as a pulled muscle – both creating inflammation and painful muscle spasm in the same area. Muscles and ligaments heal rapidly, while a torn disc may or may not. The time course of low back pain helps determine the cause.

Range of Lower Back Pain Symptoms- Physio Horsham and East Grinstead

Low back pain can incorporate a wide variety of symptoms. It can be mild and merely annoying or it can be severe and debilitating. Low back pain may start suddenly, or it could start slowly possibly coming and going and gradually get worse over time.

Depending on the underlying cause of the pain, symptoms can be experienced in a variety of ways. For example:

Pain that is dull or achy, contained to the low back
Stinging, burning pain that moves from the low back to the backs of the thighs, sometimes into the lower legs or feet; can include numbness or tingling (sciatica)
Muscle spasms and tightness in the low back, pelvis, and hips
Pain that worsens after prolonged sitting or standing
Difficulty standing up straight, walking, or going from standing to sitting
Physiotherapy for low back pain- Physio near to me

For many patients, it is best to follow a stretching routine that has been individually designed for them by a physical therapist or a spine physician. As a general rule, low back pain patients should focus on stretching the lower back muscles, abdominal muscles, hips, and legs.

When to see a physio

If your back pain is not settling with simple self-care options it can be helpful to make an appointment to see a physio. Your physio can provide treatment to relieve the pain and they can also teach you how to look after your back and prevent future episodes. If you have a long-term back problem the physio can design a suitable exercise program for you. Find a physiotherapist near you.

Other indications that it is time to call your physio include: your local physio.

Back pain following trauma

Back pain accompanied by pain, numbness, pins, and needles in your leg(s), and weakness or balance problems.

If your back pain is accompanied by fever/feeling unwell or bladder/bowel disturbance, you should see a doctor immediately.

Physio Horsham and East Grinstead may prescribe a tailored series of exercises to prevent and manage injury and help optimise your health.

As you can see while lower back pain is common, the diagnosis of the cause of your back pain is specific to you and therefore the treatment or investigation pathway does vary from case to case.

A spinal health care professional can assist you a prompt diagnosis, early referral, acute and chronic back pain relief, plus long-term self-management or back pain prevention strategies specific to your back pain. You should feel confident that your practitioner has screened you for specific pathologies that require urgent medical attention. Plus they should also assess you for any neurological deficits such as loss of bowel or bladder function, leg muscle weakness, loss of sensation, diminished reflexes and day-to-day function to determine whether you have a radiculopathy or stenosis, which may require different treatment options to nonspecific low back pain or radicular pain.

Read what is our patients telling us –

I visited Praveen having been referred by BUPA. I was suffering from lower back and referred pain around the ribs.

He quickly established what was causing the problem and following 7 sessions, over a period of time where a number of different techniques were employed, I was able to resume exercising in the Gym.

He further diagnosed that the problem would be improved if I visited a podiatrist. As a result, I am now without pain.Praveen takes a holistic approach, has a range of techniques to solve problems, is flexible with his appointments and I recommend him highly.

Regards,

Peter Jones.

For specific guidance regarding your condition, please seek the individual assessment from a health practitioner with a special interest in back pain, such as a musculoskeletal physiotherapist.

If you have any questions, physio near to me, please contact physio Horsham and physio East Grinstead ar info@anrc-uk.com

Medical tourism packages are available- please ask to www.anrc-uk.com

Sports Physio & Physiotherapy East Grinstead, Thoracic Outlet Syndrome

Physio East Grinstead, Thoracic Outlet Syndrome-

Thoracic outlet syndrome is a condition that involves pain in the neck and shoulder, numbness and tingling of the fingers, and a weak grip. The thoracic outlet is the area between the rib cage and collarbone.Physio East Grinstead and Horsham. Contact us on info@anrc-uk.com

Causes, incidence, and risk factors- Physi East Grinstead

Blood vessels and nerves from the spine or major blood vessels of the body pass through a narrow space near the shoulder and collarbone on their way to the arms. As they pass by or through the collarbone (clavicle) and upper ribs, they may not have enough space.

Pressure (compression) on these blood vessels or nerves can cause symptoms in the arms or hands. Problems with the nerves cause almost all cases of thoracic outlet syndrome.

Compression can be caused by an extra cervical rib (above the first rib) or an abnormal tight band connecting the spinal vertebra to the rib. Patients often have injured the area in the past or overused the shoulder. People with long necks and droopy shoulders may be more likely to develop this condition because of extra pressure on the nerves and blood vessels.

Types of Thoracic Outlet Syndrome

True neurologic: caused by congenital anomalies, generally occurs in middle-aged women and almost always on one side of the body

Disputed TOS: also called common or non-specific TOS: caused by injury to the nerves in the brachial plexus

Arterial TOS occurs on one side of the body. It affects patients of both genders and at any age but often occurs in young people.

Venous TOS: a rare disorder that affects men and women equally. The exact cause of this type of TOS is unknown. It often develops suddenly, frequently following unusual, prolonged limb exertion.

Traumatic TOS: may be caused by traumatic or repetitive activities such as a motor vehicle accident or hyperextension injury- Physio Ease

Symptoms of Thoracic Outlet Syndrome

Pain, numbness, and tingling in the little and ring fingers, and the inner forearm

Pain and tingling in the neck and shoulders (carrying something heavy may make the pain worse)

Signs of poor circulation in the hand or forearm (a bluish color, cold hands, or a swollen arm)

Weakness of the muscles in the hand

Physio East Grinstead- contact us on 01342 537610

Physiotherapy Management of Thoracic Outlet Syndrome

ANRC Physiotherapy Clinic follows the TOS SHARANS Rehabilitation Protocol management of Physiotherapy. Its four phases are interlinked to each other.

Physio East Grinstead

Phase 1 – Severe discomforts in the initial stage

Management – Myotherapy soft tissue mobilisation, neural mobilisation, rib mobilisation, clavicular mobilisation, scapula thoracic mobilisation and physiotherapeutic modalities like IFT, US followed by assisted stretches.

Physio East Grinstead follows SHARANS protocol for rehab.

Phase 2 – Moderate discomfort in the upper limb and neck region

Management — It is a follow up of phase 1 which includes more self-stretching exercises, the range of motion exercises, relaxing techniques like breathing exercises, Alexander techniques and yoga therapy.

Phase 3 – Mild discomfort

Management – – In this phase continue with self-stretching exercises, free exercises and begin progressive strengthening exercises followed by relaxation techniques.

Phase – 4 – Maintenance phase

Management-This consists of postural maintenance, generalized whole body stretching and strengthening exercises in order to maintain the length and strength of muscle.

Adequate micro and macro breaks should be taken in between work.
Do the stretches and strengthening exercise at least thrice a week.
If there is any flare-up of symptoms in phase 4, stop all the exercises and immediately consult a physiotherapist for further clarification.

physio near to me 

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ANRC Physiotherapy & Sports Injury Clinic Horsham, East Grinstead and Lingfield

Fibromyalgia-Physiotherapy- ANRC Physiotherpay clinic East Grinstead & Horsham

Physio East Grinstead, Fibromyalgia

Fibromyalgia is a chronic condition of widespread pain and profound fatigue. The pain tends to be felt as diffuse aching or burning often described as head to toe. The fatigue ranges from feeling tired to the exhaustion of flu-like illness.Physio East Grinstead and Horsham.

1 The name fibromyalgia is a combination of three terms-fibro from latin which is fibrous tissue such as tendons and ligament, Greek prefix ‘myo’ indicating muscles and ‘algia’ from Greek indicating of pain.

2 It is known as a syndrome because it is a collection of symptoms rather than a specific disease process that is well understood.Physio East Grinstead & Horsham contact us on info@anrc-uk.com
The definition of fibromyalgia syndrome (FMS) as stated by the American College of Rheumatology (ACR 1990)3 is as follows:

1. A history of widespread pain for at least 3 months.
Pain is considered widespread when all of the following are present: pain in the left side of the body, the right side of the body, below the waist and above the waist. In addition, there should be axial pain (cervical spine or anterior chest or thoracic spine or low back).

2. Pain (with the patient reporting ‘pain’ and not just ‘tenderness’) in 11 of 18 tender point sites.
The sites are all bilateral and are situated:

  • At the suboccipital muscle insertions (close to where rectus capitis posterior minor inserts)
  • At the anterior aspects of the inter-transverse spaces between C5 and C7
  • At the midpoint of the upper border of upper trapezius muscle
  • At the origins of supraspinatus muscle above the scapula spines
  • At the second costochondral junctions, on the upper surface, just lateral to the junctions
  • 2cm distal to the lateral epicondyles of the elbows
  • In the upper outer quadrants of the buttocks in the anterior fold of gluteus medius
  • Posterior to the prominence of the greater trochanter (piriformis insertion)
  • On the medial aspect of the knees, on the fatty pad, proximal to the joint line
  • DIAGNOSTIC CRITERIA
    To confirm the diagnosis the concomitant systemic diseases should be ruled out and common coexisting conditions should be recognized.
    Time rule
    According to American College of Rheumatology criteria, there should be chronic widespread of pain for at least 3 months on a more or less continuous basis.3
    Sign and symptoms
    Pain should be present at multiple fibromyalgia tender points when pressure (approximately 4 kg/cm2) is applied manually, with pressure increases gradually at the rate of 1 kg per second over 4 seconds, as depicted in the image below. The pressure should cause no referred pain.5
    Besides pain and fatigue fibromyalgia symptom often include:
    • Unrefreshing sleep – waking up tired and stiff
    • Headaches – ranging from ordinary to a migraine
    • Irritable bowel frequent diarrhea or constipation sometimes accompanied by gas in the abdomen or nausea
    • Cognitive disturbance including lack of concentration and word mix up
    • Clumsiness and dizziness
    • Sensitivity to changes in the weather and to noise, bright light, smoke and other environmental factors
    • Allergies
    PHYSIOTHERAPY ASSESSMENT TOOLS
    Numerous instruments have been used in clinical trials of fibromyalgia syndrome. Pain – Vastly used and validated methods are
    • Visual Analog Scale (VAS)
    • Numeric rating scale
    • McGill Pain Questionnaire
    • CLASSIFICATION
      Many rheumatologists recognize 2 types of fibromyalgia6
      • Primary
      • Secondary
      Primary fibromyalgia is the most universally accepted form of fibromyalgia and is normally diagnosed when no underlying causes are present (such as arthritis, lupus etc) and at least 11 of 18 designated points are confirmed. The cause of primary fibromyalgia syndrome is unknown but it can be induced by trauma, infection, stress, inflammation or their factors.
      Secondary fibromyalgia may be triggered by conditions such as RA, Lupus, hypothyroidism, HIV. It may also be triggered by physical trauma. Secondary fibromyalgia is sometimes referred to as post-traumatic fibromyalgia. It is also known as regional fibromyalgia and is present in the patient who experiences pain at fewer than 11 of the 18 positive tender points
      Physio East Grinstead and Horsham- for more details please visit www.anrc-uk.com.
    • ANRC Physiotherapy clinic East Grinstead and Horsham

      ETIOLOGY AND PATHOGENESIS

      The etiology of fibromyalgia is multifactorial and includes both environmental and genetic factors.

      Biologic variablesCertain biologic variables contribute to the development and persistence of fibromyalgia (eg, physical trauma, exposure to toxins).

      Inheritance

      FMS has a genetic predisposition. First degree relatives of individuals with FMS display an eightfold greater risk of developing fibromyalgia than those in the general population.

      Gender

      Sex-related effects are important in fibromyalgia and with pain in general. Aversive stimuli and stressful tasks are more likely to evoke SNS, HPA axis, and psychological responses in females than in males.

      Sleep

      Almost all patients with fibromyalgia sleep poorly, and a night of poor sleep is followed by a more painful day. This contributes to negative mood and cognitive difficulties.

      Other variables

      Age is a variable; most cases occur between the ages of 20 and 50 years. Physical de-conditioning is also a variable.

      Physiotherapy management of Fibromyalgia please contact Physio East Grinstead

      Physiotherapist near to me- contact us on info@anrc-uk.com, for more details please visit www.anrc-uk.com 

      Medical tourism – Physiotherapy 

ANRC Physiotherapy Horsham, East Grinstead & Lingfield

Physiotherapy Works: Pain Management

What’s the ‘most exciting discovery in pain‘ in the last 20 years?

A new study at the University of Colorado tells us that we can change pain by the power of care and touch.

Pain is a protective system and we can provide relief by reassuring the patient that it is real. It can be managed by balancing danger cues and safety cues, says the study.

Physiotherapy works for pain. Pain is not visible; but it affects your mood, your career, your family, your relationships. The more pain you experience, the less you are able to take care of yourself, and the more the pain.

Peter came to ANRC Clinics with pain in the midriff, lower back and his left side. After seven weeks of addressing it in a holistic way with a range of therapies and a course of self-help with recommended exercises, he was pain-free.

Why does physiotherapy have an edge when it comes to pain management? It is the power of care and touch, the capability to customise and focus on the individual and the self-care element which works best.

Physiotherapy brings relief to people of all ages. It reduces pain and improves mobility. Restoration of normal body posture and alignment can lead to a speedy recovery and prevent recurrence of the problem. Physiotherapy is suitable for all disorders that have the symptoms of pain, stiffness, loss of movement and weakness.

What should you look for in a physiotherapy clinic?

  • Qualified Chartered Therapists
  • Reviews and recommendations
  • Look out for professionalism, with personnel who follow a code of conduct.
  • Are they covered by professional liability insurance?
  • Is the approach inter-disciplinary?

For more guidance, visit the Chartered Society of Physiotherapy website.