Sports and Spinal Physio LTD
24 Tallon Road
Hutton
Brentwood
CM13 1TE

The 3 biggest mistakes people make when treating shoulder pain

Posted by on Oct 22, 2019 in Shoulder, Sports Injury, Uncategorized | 0 comments

We have seen so many sore shoulders this month we have started calling it shoulder month! We see lots of people who have experienced failed treatment or shoulder surgery. However when we delve deeper it turns out that the treatment and rehabilitation provided just hasn’t been good enough, or that the person has simply given up too early as they they thought it just would not get better. Shoulder problems are tricky to fix and people often dive into surgery too soon (mainly because they have given up on the normal rehabilitation and healing process). However with the right approach and a great deal of patience shoulders are very fixable…The most common shoulder problem we see is Shoulder Impingement closely followed by (and often as a result of) is Capsulitis (“frozen shoulder”).  Dan has created 2 short videos on the subject matter which are listed below. If you or...

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Are You Fit To Run?

Posted by on Mar 4, 2015 in Sports Injury | 0 comments

Have you taken up walking or running as part of a new years resolution? Or maybe you are competing in a marathon this year? In the lead up to the various marathons taking place this year many thousands will develop a lower injury as a consequence of extra walking or running. Walking aside, running doesn’t come naturally to most people and in our opinion only 5% of runners have the perfect “body set up” and are unlikely to suffer with injury. So what causes lower limb injury? Poor biomechanics Incorrect training Increasing distance or frequency of training too rapidly Inappropriate footwear Trauma – ankle sprains etc.. In this article we are going to look at how we can observe, analyse  and correct faulty biomechanics that contribute to the onset of injury. Biomechanics refers to how the body functions from a mechanical point of view....

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Bench Press and Shoulder pain

Posted by on Jan 21, 2014 in Sports Injury | 0 comments

Are there any precautions we should be taking when bench pressing? Should we be sticking to single arm standing cable pressing for maximum scapula (shoulder blade) movement to keep our shoulders ‘safe’ or do we just continue on with the big bench presses that are common in todays gyms? Bench has long been a favourite exercise of body builders, sports people and gym goers for development of hypertrophy and strength in the pecs, triceps and anterior deltoid. This is because bench press tends to get great results due to the ability to maximally load the muscles ie weight lifted/intensity. Lying on a bench to perform chest/bench press can lead to lack of scapula retraction (backward movement) and result in increased movement at the shoulder ball and socket joint. The forward shear of the ball on the socket will stress...

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5 reasons massage is not just about pampering yourself!

Posted by on Nov 25, 2013 in Sports Injury | 0 comments

Massage helps to: 1.Relieve Pain – stiff tight muscles can lead to pain 2.Promote Better Sleep– reduce tension, improve relaxation and affect the hormones that help us drift off to sleep. 3.Relieve Mild Depression – stress increases our level of cortisol, this hormone affects our mood. Massage reduces tension and stress and has the potential to rebalance our hormone levels. 4.Reduce Post Exercise Soreness – Massage helps to flush away the build up of lactic acid and other metabolites that cause post exercise soreness. 5.Improve Circulation – Massage improves circulation and lymph drainage. In addition to these 5 benefits we use massage to loosen up the stiff bits in your body that limit your movement and cause you to compensate with with movement elsewhere. It is these compensations that cause pain. So it works great with your physio treatment too! Want to know more? Please see...

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Muscle Stretching – more harm than good?

Posted by on Jul 12, 2013 in Sports Injury | 1 comment

Stretching we all do it, but is it really necessary? Stretching became very fashionable in the 1980’s, there wasn’t a fitness programme or video that didn’t advocate it. But does it work and do we really benefit from it? What we do know is that static stretching for less than 40-60 seconds is a waste of time! Your muscle has built in stretch receptors that need to switch off to allow the muscle to relax and lengthen and it takes approximately 40 seconds for this to take place. Static stretching will make muscles longer, eventually and if done enough. However some research suggests that you have to stretch for up to 30 minutes a day to achieve this! So is stretching actually good for us? Lets take a good old fashioned stretch  – “touching our toes”. This can be...

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Gareth Bale’s Ankle Sprain

Posted by on Apr 17, 2013 in Sports Injury | 0 comments

Gareth Bale’s Ankle Sprain I am sure many of you would have heard about or seen Gareth Bales ankle injury, if not follow this link to our Facebook page to see it . Gareth rolled over on his ankle last week and from the video/photo his ankle appears to be at right angles to his leg – ouch! Now most ankles have approximately 30-50 degrees into this direction (inversion) certainly not 90 degrees so how is it that he is scheduled to return to playing football in 2 weeks?   Before I explain how, it’s important to understand a little more about the ankle. The bottom of the tibia (shin bone) and fibular bone form a mortise for the talus bone to sit into (a mortise is essentially a hole designed to receive a corresponding projection – the talus)....

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