During this new lockdown and many people finding themselves working from again, remember to apply sound ergonomics to your temporary home office set up. This might mean using cushions to support your back on your dining room chair, or using some books as a footrest.
It is also important to move. We are more sedentary when working from home as we do not have the usual distractions. Follow this link the CSP website for some tips on exercises to do at your home office.
As we are now settling into winter and the COVID pandemic continues, remember to set aside time for your mental and physical well-being. If you are working from home try to set clear start and end times to your working day and ensure you take regular breaks from sitting, at least every 45-60 minutes.
If you can, try and get outside every day. Exercising or walking out doors can help boost your energy levels and mood, especially in these darker winter days.
For tips of exercises you can do at your desk see the Chartered Society of Physiotherapy for some inspiration.
Check out the Chartered Society of Physiotherapy page on resources on how to get active.
https://www.csp.org.uk/news/coronavirus/clinical-guidance/supporting-patients-stay-active-during-covid-19/getting-active
A lot of businesses and services have reopened, but it is important to remember that COVID-19 is still here and we need to be mindful of how we do things to ensure we are staying safe, and keeping the wider community safe.
Face to face physio appointments are now being offered, but so are remote/virutal consultations. Remote consultations eliminate any risk in terms of spreading or catching COVID19 as these are done without any face to face in tertation.
Your physiotherapist will assess the need for a face to face consultation and complete a triage phone assessment specific to COVID19.
Check out the CSP website for lots of information on office ergonomics as well as tips for being more active when working.
https://www.csp.org.uk/public-patient/keeping-active-healthy/staying-healthy-work/desk-based-exercises
COVID-19 To maintain the safety of our patients, with all appointment enquiries we complete a short COVID risk assessment over the phone to ensure a) that face to face physiotherapy is clinically indicated, and b) that the COVID-19 risk assessment is passed. You will be asked to wear a mask or face covering if you attend the clinic. You will also be asked to use hand gel as you enter and leave.
Two really useful links for exercise inspiration during lock down:
With controls measures in place for COVID-19 a lot of people are finding themselves working from home.
This presents several challenges. Some around the workspace itself and the equipment people may or may not have. There are also other factors such as a lack of social contact with colleagues and if you have kids at home, managing home schooling!
The HSE offers guidance to employers and employees on what to consider for temporary home working.
https://www.hse.gov.uk/toolbox/workers/home.htm?utm_source=govdelivery&utm_medium=email&utm_campaign=coronavirus&utm_term=other-3&utm_content=sme-0505#
Adapting the home environment to work safely and comfortably can be quite simple and inexpensive. Some useful things to consider if you don’t have a home office set up; Sit at the dining table or kitchen table and use a chair with a back to it, use a cushion for extra back support if needed. Try and use a separate screen if you have one. Or use some books to raise your laptop up and then use a separate keyboard and mouse.
Try to establish a routine each day, getting up, getting dressed and working or finding things to keep you occupied and productive. Arrange video calls with colleagues and friends to help feel connected to others.
Manage your time, if home schooling this might need to be done around other things so be realistic on what you can manage to avoid feeling overwhelmed.
And finally – move! Try and move every 45-60 mins at least.
Check out these useful resources for common musculoskeletal issues:
https://www.csp.org.uk/conditions/managing-pain-home?utm_source=Member%20services&utm_campaign=45807b9d69-Coronavirus_Update_2020_1_April_2020_COPY_02&utm_medium=email&utm_term=0_2054000848-45807b9d69-334956829
With children being home schooled during the COVID-19 pandemic it is important that we apply good ergonomics to their workstation as we would our own.
Take a look at this simple guide looking at good ergonomic practices for children.
As the COVID-19 pandemic develops, ensure that you adhere to sound advice. Please refer to the NHS website for best practice information.
https://www.nhs.uk/conditions/coronavirus-covid-19/
As per the NHS and government guidelines regarding the Coronavirus please do not attend your appointment if: ?You have travelled to an affected place in the last 14 days. ?Had contact with somebody with the coronavirus ?Have any of these symptoms: Cough, fever, shortness of breath. If you answer is yes to any of these questions please protect yourself and others and stay at home and call 111 for expert advice.
For advice regarding the Coronavirus see the NHS website:
https://www.nhs.uk/conditions/coronavirus-covid-19/
As physiotherapists we are passionate about sound evidence based practice both in our own professional as well as other health matters. Over the years we have seen a change in patients looking up information online to diagnose and help treat themselves. We are also all bombarded with various media stories regarding health. Unfortunately not all of this information is accurate or evidence based. The NHS website is a good place to seek out health information that is accurate and based on good practices. The behind the headlines page is also a very useful summary of health news.
https://www.nhs.uk/news/
Having access to information online can be very useful, but please ensure that you are reading from reputable sources and be mindful of where you go for information.
Common golfing injuries and how to avoid them.
Low Back Pain
Low back pain is the most common golf injury. The repetitive action of the golf swing is the number one cause of low back pain in golfers, so golf swing faults should be corrected by a professional. A ‘Reverse Angle’ swing fault is a common cause of back pain that occurs when the spine deviates from the vertical during the swing.
Numerous structures of the lower back can be affected – the discs, ligaments, muscles or facet joints.
In order to prevent low back pain research has shown that specific back exercises, such as core strength and stability exercises, can be effective in the prevention of low back pain.
Golfers Elbow
Golfer’s elbow is inflammation of the tendons of the forearm at the point where they insert into upper arm bone. This inflammation is caused by forceful gripping activities such as when gripping the golf club.
Golfer’s elbow causes pain when the inner part of the elbow (Medial Epicondyle) is touched, and also if the elbow is straight and the hand is moved forward and back at the wrist. Typically the pain is made worse by gripping activities and in some cases simple things like picking up a bag or briefcase can cause intense pain.
Gripping the golf club too hard can bring on the Golfer’s Elbow pain. If you play golf for the first time in a long while make sure that you regularly stretch the muscles which work over the wrist by doing ‘limp-wrist’ and ‘policeman halting traffic’ type stretches.
Many people get symptomatic relief from Golfer’s Elbow by wearing a golfer’s elbow strap. Elbow Straps work by preventing the wrist extensor muscles from contracting fully, thus reducing the strain on the tendons at the elbow. This reduces elbow pain.
Plantar Fasciitis
Plantar Fasciitis is inflammation of the Plantar fascia (a fibrous sheath under the sole of the foot), at its attachment to the heel bone. It is a common cause of heel pain in golfers that typically comes on when walking round the golf course. Plantar Fasciitis is particularly prevalent in those golfers with poor foot wear. Pain is common on the underside of the heel and the sole of the foot. A common sign of Plantar Fasciitis is heel pain upon waking in the morning when taking the first steps of the day. Inappropriate footwear plays a major role in the development of Plantar Fasciitis. Golf shoes that have a lack of support for the sole of the foot are the biggest culprits, causing foot pain when walking around the course. A lack of support for the arch of the foot can cause excessive pronation (uncontrolled lowering of the arch) that can predispose golfers to Plantar Fasciitis.
Knee Pain
Knee pain is fairly common in golfers. Weight bearing and rotational forces on the knee during the golf swing, in addition to prolonged walking can aggravate existing knee injuries and lead to knee pain, particularly in the leading knee. Often the original knee injury is sustained doing a different activity or sport, but later in life golf becomes the activity that causes knee swelling and pain. Previous injuries to the meniscus (cartilage) or cruciate ligaments can predispose the knee joint to Arthritis that can flare up due to the stresses placed on the knee during golf.
Pain in the knee joint can lead to weakness of the Quadriceps (thigh) muscles. This leads to a vicious circle of further knee joint instability and more pain, leading to more inhibition and muscle weakness. Exercises to maintain Quadriceps and Hamstring muscle strength are encouraged to provide support for the affected joint. This strengthening should be done under the supervision of a Chartered Physiotherapist.
Gel cushion insoles in golf shoes can reduce the stress on the knees during golf. This can help to prevent knee pain symptoms and provide a more comfortable round of golf.
Shoulder Pain
Shoulder pain can occur in golfers due to damage to the Rotator Cuff muscles. The Rotator Cuff muscles (Subscapularis, Supraspinatus, Infraspinatus and Teres Minor) are small muscles situated around the shoulder joint, which can become damaged during the repeated stresses of the golf swing, particularly if there is a swing fault such as ‘Chicken Winging’ (bent elbows at ball contact) or a ‘C-Shaped Posture’ (rounded lower back) that can put too much stress on the shoulders.
Rotator Cuff injuries usually begin as inflammation (Tendonitis) caused by small but repeated irritation. If the cause of the inflammation is not addressed, and continues over a long period of time, partial tears may develop in the cuff that could eventually become a tear all the way through one or more of the Rotator Cuff muscles.
Golfers have to ensure they maintain flexibility, strength and endurance of the shoulder muscles. Shoulder stabilisation exercises using resistance bands under the supervision of a Chartered Physiotherapist can also help prevent pressure on the Rotator Cuff tendons.
In addition, golf swing technique should be checked by a professional to ensure that the shoulder posture and co-ordination during golf doesn’t overload the Rotator Cuff muscles.
If you have any queries regarding golfing injuries contact us today.
When seeing a physiotherapist you know what you are seeing someone how is bound by a strict professional code of conduct. The purpose of this code is to ensure that the values and behaviours of the profession are upheld by all members. As a physiotherapist we are governed by the Health Care and Professions Council (HCPC) and our practice is under pinned by evidenced based practice. We have to:
Using a physiotherapist means that you are using a professional person, registered to practice in their given field. It is a regulated profession, meaning you can be assured that your care is based on good practice that has good evidence to support it.
The NHS website also summarises what physiotherapists do.
https://www.nhs.uk/conditions/physiotherapy/
If you wish to see a physiotherapist why not see us at one of clinics as Deal or Sandwich Kent.
The spinal column is one of the most important structures in the human body. It gives a solid base for all other skeletal structures to base themselves. The spine is one continuos column, generally divided up into 3 major areas: cervical spine (neck) thoracic spine (rib region) and lumbar spine (lower back). Each region of the spinal column is susceptible to injury, which can occur acutely (whiplash, fall or lifting) or chronic (wear and tear, poor posture or overuse of repetitive motions). On average, 80% of the population will be afflicted with some form of low back pain during their lifetime. For most, this is short term with minor consequences, though for some, this can become chronic and interupt their day-to-day life immensely.
At United Health Kent, we assess and treat all forms of neck, rib, and low back pain. We will always ensure that you are provided with clear advice on how to improve and prevent your symptoms.
What physiotherapists do?Physiotherapists consider the body as a whole, rather than just focusing on the individual aspects of an injury or illness. They are specialists in the musculoskeletal (MSK)system.
Some of the main approaches used by physiotherapists include:
