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

No, I am not just living with fibromyalgia..!!

No, I am not just living with fibromyalgia..!!

 

No, I am not just living with fibromyalgia – I am living my life to the fullest – and to be honest much better than most people around me! I was diagnosed with fibromyalgia in Apr 2008, almost a full year after I first experienced debilitating pain in my right leg. By the time I found a doctor who could tell me what was wrong with me, it was full blown – I was in pain 24 hours a day and no part of my body was spared – arms & legs, upper back, lower back, even abdomen!!!

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

What is iliotibial band syndrome and how is it treated?

Iliotibial (IT) band syndrome is often caused by repetitively bending the knee during physical activities, such as running, cycling, swimming, and climbing. The IT band is a group of fibers that run the length of the upper leg, from the hip to the top of the shin.
The best treatment is often to stop doing the activity that is causing the pain. In more severe cases, surgical options may need to be considered.

Symptoms

1) Pain when running or doing other activities involving the outside of the knee
2) Aclicking sensation where the band rubs against the knee
3) Lingering pain after exercise
4) The knee is tender to touch
5) Tenderness in buttocks
6) Redness and warmth around the knee, especially the outer aspect

Treatment

IT band syndrome is often relatively easy to treat. There are two main types of treatment for the condition:

1) Reducing pain and swelling
2) Stretching and preventing further injury

Some of the most common ways to treat IT band syndrome include:

1) Resting and avoiding activities that aggravate the IT band
2) Applying ice to the IT band
3) Massage
4) Anti-inflammatory medications, which are often available over
the counter
5) Ultrasounds and electrotherapies to reduce tension

(News from medical news today)

Us our contact form or call today our ANRC Physiotherapy clinics in Horsham, East Grinstead, West Sussex or Lingfield, Surrey which Physiotherapy or Sports injury treatments.

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

What is a Muscle Knot and How we can treat it?

The medical term for muscle knots is myofascial trigger points. These are occur when muscle fibers or the bands of tissue called fascia underneath them tense and tighten.

Symptoms
These  knots can develop almost anywhere on the body where muscle or fascia is present.The knots feel as if they are small, hard lumps or nodules. A person may have to press deep into their connective issue to feel the knots or trigger points. These knots commonly occur calf muscles, lower back, neck, shins, shoulders

Causes
Common causes of muscle knots include:

Stress and tension, injuries related to lifting and repetitive motion, poor posture, prolonged bed rest or sitting without stretching.
A person who spends a significant amount of time sitting at work may develop muscle knots due to staying in the same position for prolonged periods. sedentary lifestyle.
People who play sports or work with their hands may also be at risk because they engage in repetitive activities. Repeatedly, doing the same motion can cause tension and knots over time.

How to treat at home? 
People may want to try home remedies, which are often the first line of treatment for muscle knots. The individual should begin by evaluating why their muscle knots might have occurred.
If someone’s muscle knots are due to prolonged sitting or a prior muscle injury, engaging in regular stretching breaks may help reduce muscle tension.

People can also try:

  • Applying a cloth-covered heat pad or ice pack to the affected area
  • Aerobic exercise, such as swimming, jumping jacks, and cycling to loosen tight muscles
  • Taking anti-inflammatory medications, such as ibuprofen to reduce muscle pain
  • If stress is the cause of someone’s muscle knots, they can take steps to reduce it, including:
  • Taking short stretching and deep breathing breaks during the day
  • Exercising for 30 minutes a day
  • Reading a book or listening to music
  • Getting more sleep at night
  • Spending at least 15 to 30 minutes a day on relaxation techniques, such as meditation or gentle yoga
ANRC Physiotherapy & Sports Injury Clinic Horsham, East Grinstead and Lingfield

Rocker bottom shoes

Rocker bottom shoes help strengthen back muscles, reduce low back pain

Sports Physiotherapy- Researchers of the Sports Physiotherapy master’s degree at Valencia’s CEU Cardenal Herrera University have confirmed, in a new study of their research work into back pain, that unstable shoes improve the strength of back muscles in order to maintain balance and stability when walking.

Forefoot Rocker Sole:  A rocker placed just behind the metatarsal heads is much effective at reducing pressure under the ball of the foot and reducing motion in the toe joints. Thus we use it for treating hallux limit us (big toe arthritis) and ball-of-foot pain. Physiotherapy Horsham, Physiotherapy East Grinstead.

Heel to Toe Rocker Sole: This type of rocker sole has the thickest point farther back on the shoe. This type of rocker shoe can be effective for limiting ankle and midfoot movements. Thus, it is helpful when a patient has ankle arthritis or midfoot arthritis. It also can reduce pressure on the heel at heel strike, as the foot rolls faster off of the heel. To contact our Physiotherapy clinic in Horsham or Physiotherapy in East Grinstead please contact us on info@anrc-uk.com, www.anrc-uk.com

ANRC Physiotherapy clinic deals with Sports physiotherapy, MSK physiotherapy, and domiciliary physiotherapy

How to self-manage foot pain and swelling

  1. Try these things for a week:
  2. If you can, avoid standing on it-put as little weight as possible on the foot
  3. Apply  an ice pack (or a bag of frozen peas in a towel) on the foot for up to 20 minutes every 2 to 3 hours
  4. Wear comfortable shoes – for example, avoid shoes with heels
  5. Take paracetamol
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

Ayurveda Massage Therapy

Ayurveda Massage Therapy at Horsham and East Grinstead

  1. Have you ever felt that you could benefit from a deep, all-the-way-to-your-core cleanse?
  2. Or perhaps you feel so depleted and fatigued that you sense a need for deep rejuvenation and nourishment?
  3. Is your mind so cluttered that you have a hard time finding the calm within?

If so, consider giving yourself the gift of panchakarma/Massage therapy or any of the other healing therapies offered at ANRC Physiotherapy Clinic – massage therapy- Horsham and East Grinstead.

This could be the best gift you ever give yourself; the gift of health, and a return to your own true nature.

The Ayurvedic Spa at ANRC Physiotherapy Clinic is a place to relax and be nurtured. Using traditional Ayurveda massages, our intention is to restore your sense of balance and well-being, returning you to the level of energy you desire

. The nourishing treatments build up the health of the immune and nervous systems and provide you with a fresh start as you complete each three-day programme.

Ayurvedic  Massage / massage therapy brings instant benefits on physical, psychological and energetic levels, among them:

  • Reduces muscle tension and stress
  • Improves mobility
  • Realigns body posture
  • Improves breathing  capacity
  • Increases the circulation of body fluids
  • Balance the proprioceptive sensitivity
  • Reconstitutes energy reserve indication
  • The massage therapy contributes to the alleviation and recovery of injuries and diseases, such as:

    • Joint and muscle related aches
    • Breathing difficulties
    • General problems related to stiffness from lack of exercise
    • Disorders of intestinal/digestive organs
    • Stress, anxiety, depression
    • Headaches
    • Sleep disorders

For more information contact as info@anrc-uk.com, www.anrc-uk.com. Physiotherapy Horsham, Physiotherapy East Grinstead

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

The Whiplash Injuries/ Neck Pain

The Whiplash Injuries/ Neck Pain – Physiotherapy near to me

Motor vehicle accidents result in many patients with chronic head and neck pain, some of which meet the criteria for a (The whiplash Injuries)“whiplash syndrome.” The cervical zygapophysial joint synovium, muscular, and ligamentous strains and other anatomical sites are often implicated in the pathophysiology of these cases.

Some patients have a characteristic constellation of vague neurological symptoms, often including a headache, posterior neck discomfort, dizziness, nausea, and sometimes visual changes.

The pain that results from whiplash injury may come from injury to the muscles in the neck and Shoulder region, or from injury to the spinal joints or intervertebral discs. Either muscle injury or spine injury can reduce the ability to turn the neck. Limited movement of the neck is an important sign of ongoing muscle or joint problems.

Physiotherapy Horsham and East Grinstead 

Early mobilization of the neck to maintain movement is an important principle of treatment; early treatment is therefore directed toward relieving pain and restoring full motion to the neck.

In summary, persistent symptoms after whiplash injury should be evaluated to identify the causes, because they can frequently be treated and corrected. This is true when symptoms have been present only for a short time, but it is also true when symptoms have been presented for months and even years. Contact physio Horsham mailto:info@anrc-uk.com

The Physio East Grinstead and Physio Horsham offer detailed assessment and physiotherapy management of Whiplash injuries.

Late Whiplash Symptoms- Physiotherapy East Grinstead

  • Chronic cervicogenic headaches may be associated with reduced cervical ROM (especially extension), dizziness, and ipsilateral shoulder Payne Late Whiplash Syndrome
  • Cervicogenic vertigo has only recently been recognized in the clinical and scientific domain as a pathological condition that may result because of whiplash. Symptoms of dizziness and impaired balance may occur soon after the neck injury.
  • Local Cervical Syndrome is a disorder that involves local neck complaints, such as neck pain and stiffness. The primary pain generator may be associated with a disc-related or joint-related disorder. In the case of Late Whiplash Syndrome, the symptoms may arise because of a combination of these etiologies.
  • Cervico–Brachial syndrome involves complaints in the local cervical area and one or both upper extreme.The Whiplash Injuries/ Neck Pain 1

Physiotherapy for Whiplash injuries/ Neck pain – physio near Horsham.

Most whiplash patients will start to feel better within a few weeks of the injury. Your physiotherapy treatment will aim to:

  • Reduce neck pain, headaches, and inflammation.
  • Normalise joint range of motion.
  • Strengthen your neck muscles.
  • Strengthen your upper back muscles.
  • Improve your neck posture.
  • Normalise your muscle lengths and resting muscle tension.
  • Resolve any deficit in neural tissue extensibility.
  • Improve your neck proprioception, fine motor control, and balance
  • Improve your ability to cope with everyday activities, plus more stressful ones such as lifting.
  • Minimise your chance of future neck pain or disability.

We strongly suggest that you discuss your specific whiplash injury after a thorough examination from a physiotherapist who specializes in whiplash associated disorder. Physio near to me-

Sit up straight- Postural syndrome is essentially repetitive stress to the neck and thoracic spine, or the 12 vertebrae of the mid-back and chest area, from the so-called flex-forward position. Doctors and physical therapists say that the injury commonly targets the fourth, fifth and sixth discs in the thoracic spine, leading to muscle tenderness, stiffness or, in some cases, nerve irritation.

Sure, most office workers and their ergonomic specialists are familiar with the dangers of repetitive motions with a mouse and keyboard at the PC all day, resulting in weakened wrists, tennis elbow or, worse, carpal tunnel syndrome. But some physical therapists say that such injuries lately are taking a backseat to patient complaints of pains in the mid- to upper back and neck.“We call it the flex-forward posture, where your head’s jetting forward, the abdominals shut down and the majority of the pressure comes to the mid-back,” said Caroline Palmer, a physical therapist at the Stone Clinic, based in San Francisco. “Your spine is going to have to give somehow.”

Physiotherapy Horsham and East Grinstead 

A prolonged slouch over many years causes the disc space to narrow, which in turn can cause nerve irritation that spreads underneath the shoulder blades, down the arms, and down the back.If you’re reading this article with hunched shoulders and a craned neck, your “computer slump” could one day give way to what some physical therapists call “postural syndrome.” contact us Info@anrc-uk.comMedical Tourism

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

Upper Back Pain Management at Physio Horsham

Upper Back Pain at Physio Horsham

Medically the area requiring upper back pain physiotherapy is known as the thoracic spine, which consists of a series of vertebrae, discs, muscles, and ligaments as well as rib articulations coming off the side of each of these thoracic vertebrae. Upper back pain can be as a result of stress or injury to any of these structures causing pain anywhere from the base of your neck to your rib cage.

Although perhaps not as common as low back pain or neck pain, complaints requiring upper back pain physiotherapy are still relatively common. In physiotherapy, ANRC Physiotherapy locations patients complaining of upper back pain is a regular occurrence because sedentary postures at the desk are a common cause of stiffness or tightness in thoracic structures.

Common Upper Back Pain Complaints Seen In Physiotherapy ANRC Physio Clinics

  • Prolonged repetitive, forceful or awkward hand movements
  • “Static loading” or holding a posture
  • Poor conditioning of the heart and lungs, and poor muscle endurance
  • Direct mechanical pressure on tissues
  • Cold work environment
  • Poorly fitting furniture
  • Basic inadequacies of workstation design
  • Work organizational and psychosocial issues

Similar to low back pain the thoracic spine can suffer from bulging and degenerative discs, pinched nerves, facet joint pain, muscle pain but as well as these other conditions requiring upper back pain physiotherapy can include:

Ankylosing spondylitis: Ankylosing spondylitis is a disease causing inflammation and pain in the spine and other joints such as the shoulder, hips, knees, ankles and between your sternum and ribs.

Scheuermann’s Disease: Scheuermann’s Disease is a developmental disorder of the spine causing the abnormal growth of the thoracic vertebrae.

Thoracic Spondylosis: Thoracic Spondylosis a common form of arthritis in the spine and is one of the most common causes of upper back pain and stiffness once aged over fifty.

Side Strain: Side strains also commonly cause thoracic region pain and are strongly related to fast bowlers in cricket, specifically related to bowling speed with the fastest bowlers much more likely to suffer this type of injury.Upper Back Pain Management at Physio Horsham 2

High-Risk Groups

  • Computer users
  • Checkout clerks
  • Musicians
  • Hairdressers
  • Health professionals: surgeons, dentists
  • Nurses
  • Butchers
  • Massage therapists
  • Sportspersons
  • Laboratory workers
  • Children
  • Teachers
  • Housewives
  • Manual labourers
  • Assembly line workers
  • Assistants

 

Management Of Upper Back Pain

Upper back pain management at physiotherapy physio East Grinstead practices key aim is to restore normal function and improve any required strength and mobility in the thoracic spine and related areas. Upper back pain physiotherapy following assessment and diagnosis will use a combination of techniques to achieve the above goals. As previously stated upper back pain isn’t as common as low back pain and neck pain however at ANRC Physiotherapy Clinic each year we see a substantial number of patients complaining of upper back pain as a result of a variety of triggers including overuse, poor posture, unaccustomed activity or injury, caught early upper back pain physiotherapy can be a very successful way to manage thoracic complaints of musculoskeletal origin.

The trademarked Skilled Hands-on Approach for Release of Myofascia, Articular, Neural and Soft-tissue mobilization (SHARAN) rehabilitation protocol management is followed. There are four interlinked phases here.

Phase 1 – Severe discomfort in the initial stage: Management – Myotherapy soft tissue mobilisation, neural mobilisation, rib mobilisation, clavicular mobilisation, scapula thoracic mobilisation and physiotherapeutic modalities like IFT, US. These are followed by assisted stretches.

Phase 2 – Moderate discomfort in the upper limb and neck region: Management – It is a follow up to Phase 1 which includes more self-stretching exercises, a range of motion exercises and relaxation 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.

Physio Horsham and physio East Grinstead advice -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. Find out physio near to me

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

Suffering from Low back pain ? Physio Horsham and East Grinstead.

Low back pain- Physiotherapy 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