Do you want to get a personal best for the Southampton Half Marathon?
Hello,
Southampton Half Marathon is on 24th April 2016, so now is the time to start training. We have teamed up with Olly Drew from Solent Athletes to offer all our current and former clients an exclusive video running gait analysis and running course discount.
As a brief introduction to Olly click below to view a video of Adam and Olly talking about ITB syndrome, a common runners complaint.
Olly will be starting his next running course on 12th January for 15 weeks. This course will give participants the best possible opportunity of getting a personal best in the Southampton Half Marathon. The course will suit experienced runners wanting to improve their PB, new runners wanting to do their first half marathon, and ex-runners who want to get back into the sport.
If you sign up to Olly’s course you will also be eligible to discounts on physiotherapy and sports massage treatments with us. An integrated approach to training for the Southampton half marathon, consisting of running training, improving your running technique and cardio vascular endurance, combined with Physiotherapy and Sports Massage to prevent and treat injuries, will give you the best possible chance of achieving a personal best and taking your running fitness to the next level.
If you would like to find out more please call Adam on 07867 563 952, Olly on 07841 880 686, or visit http://solentathlete.co.uk/ready-to-race-running-course/.
Please note you will need to book the course through us to qualify for a discount and free physio advisory service. Happy running!
Kind regards
Adam
Christmas Opening Times
Mon 21st to Wed 23rd December
– Normal opening times at Solent Business Centre and Gang Warily
Thurs 24th Dec to Sun 3rd Jan
– Solent Business Centre closed
– Gang Warily clinic will also be closed except on
Wed 30th December when Mary Tebb will be working for 1 day to cover any emergency appointments.
Frozen shoulder is a condition that leads to pain and stiffness of the shoulder. It is also known as adhesive capsulitis or shoulder contracture.
Frozen shoulder occurs when the flexible tissue that surrounds the shoulder joint, known as the capsule, becomes inflamed and thickened. It is not fully understood why this happens.
The symptoms tend to gradually get worse over a number of months or years. You will typically experience shoulder pain for the first two to nine months, which can be severe, followed by increasing stiffness.
Most people with frozen shoulder will eventually get better, even without treatment. However, appropriate treatment can help reduce pain and improve the movement in your shoulder until it heals. The type of treatment you receive will depend on how severe your frozen shoulder is and how far it has progressed. Painkillers, cortico-steroid injections, shoulder exercises and physiotherapy are all possible treatment options. The earlier a frozen shoulder is diagnosed, the more likely it is that treatment can help prevent long-term pain and stiffness.
There are three stages of a frozen shoulder “Freezing”, “Frozen” and “Thawing.” The first stage of a frozen shoulder is the most painful. Therefore, treatment is mainly focused on relieving the pain through pain killers and anti-inflammatory.
After the initial painful stage, stiffness is the main symptom of a frozen shoulder. Your GP may suggest stretching exercises, and it will also be beneficial to see a physiotherapist.
If you have a frozen shoulder, it’s important to keep your shoulder joint mobile with regular, gentle stretching exercises. Not using your shoulder could make the stiffness worse, so you should continue to use it as normal by stretching your arm forwards and out to the side.
Watch these video for more useful tips.
Click on the video for more exercises and tips on how to self treat a frozen shoulder.
Up coming events – Week beginning 7th December.
-Tuesday morning 09:30-11:30 Adam will be at Sweat shop Southampton.
-Tuesday evening 18:00-20:00 Edith will be at TheGym in Southampton providing free 15 minute assessments to all members.
-Thursday evening 17:00-19:00 Holly will be at EasyGym in Southampton free providing 15 minute assessment to all members.
Members who wish to make an appointment can call 023 8008 9120 and book or turn up on the day.
New Price list
As of December 1st we will be making some changes to our price list. The new pricing will be as follows:
Advanced Musculoskeletal Physiotherapist:
– Adam Smith-Connor & Mary Tebb
Initial assessment (1 hour): £60
Follow up visit (30 minutes): £40
Advanced Physiotherapy- Buy 6 x 30 minute sessions and get one FREE £240
Senior Physiotherapy- Buy 6 x 30 minute sessions and get one FREE £210
Sports Massage – Buy 6 x 60 or 12 x 30 minute sessions and get one FREE £270
Treat your friends or family this Christmas to a Gift Voucher for a well deserved Sports therapy of Physiotherapy session. We offer a range of Vouchers so please call up to find out more!
** Earn a free 30 minute Sports Massage**
Simply recommend a friend or family member, once you have recommended us and they have been in for their appointment, simply call us on 023 80 089 120 and let us know who you recommended, and we will give you a free 30 minute sports massage!
Patient Testimonials
We would love to hear what you thought of your treatment here at New forest Physiotherapy Southampton
Please send in your video testimonials to our email address!
For inquiries or any bookings contact us on: Tel: 023 8008 9120 e-mail: contact@newforestphysio.co.uk
Upper back (Thoracic) pain is less common than lower back pain, however is most commonly caused by myofascial pain (muscular) or a joint dysfunction.
While the neck and lower back are designed to provide us with mobility, the thoracic spine is designed to be very strong and stable to allow us to stand upright and to protect the vital internal organs in the chest. Because this section of the spinal column has a great deal of stability and only limited movement, there is generally little risk of injury or degeneration over time in the upper back.
Common thoracic injuries are sustained through poor posture whilst sitting or standing. How you sit, stand, lie and lift can all affect the health of your back.Try to avoid placing too much pressure on your back and ensure it’s strong and supple. Regular exercise, such as walking and swimming, is an excellent way of preventing back pain.Activities such as yoga or pilates can improve your flexibility and strengthen your back muscles.
Taking regular breaks from sitting at the computer and ensuring sitting with good posture will prevent injuries from occurring
Watch these video for more useful tips.
Click on the video for more exercises and tips on how to self treat a upper back pain
Patient Testimonials
We would love to hear what you thought of your treatment here at New forest Physiotherapy Southampton
Please send in your video testimonials to our email address!
For inquiries or any bookings contact us on: Tel: 023 8008 9120 e-mail: contact@newforestphysio.co.uk
Ankle Sprains are common sporting injuries caused by rolling your ankle.
in the acute stage Inflammation will develop around the joint, it is important that we reduce the inflammation to prevent further pain and injury. By following P.R.I.C.E rule this will insure a reduction in the swelling.
PRICE stands for:
Protection – protect the injured area from further injury by using a support.
Rest – stop the activity that caused the injury and rest the injured joint or muscle. Avoid activity for the first 48 to 72 hours after injuring yourself.
Ice – for the first 48 to 72 hours after the injury, apply ice wrapped in a damp towel to the injured area for 15 to 20 minutes every two to three hours during the day.
Compression – compress or bandage the injured area to limit any swelling and movement that could damage it further. You can use a simple elastic bandage or elasticated tubular bandage available from a pharmacy.
Elevation – keep the injured area raised and supported on a pillow to help reduce swelling.
During the acute stage it is important to maintain the range of movement at the joint by completing some simple movement exercises such as making circular motions with the toes.
Once the swelling has gone down you can then apply some resistance to these movements by using a stretch band. This will then build strength around the ankle again.
The length of time it takes to recover from a sprain or strain depends on how severe it is. Generally, after an ankle sprain you will probably be able to walk a week or two after the injury. You may be able to use your ankle fully after six to eight weeks, and you will probably be able to return to sporting activities after eight to 12 weeks.
Physiotherapy can speed up the recovery of an ankle sprain and allow you to get back to playing sport at your best quicker.
Watch these video for more useful tips.
1. Acute
2. Intermediate
3. Advanced
Recent events at New Forest Physiotherapy Southampton.
Betsy, Rosy and Edith at
Calshot activity centre.
Up coming events – Week beginning 16th November.
-Tuesday morning 09:30-11:30 Adam will be at Sweat shop Southampton.
-Tuesday evening 18:00-20:00 Edith will be at TheGym in Southampton providing free 15 minute assessments to all members.
-Wednesday evening 17:00-19:00 Holly will be at EasyGym in Southampton free providing 15 minute assessment to all members.
Members who wish to make an appointment can call 023 8008 9120 and book or turn up on the day.
New Price list
As of December 1st we will be making some changes to our price list. The new pricing will be as follows:
Advanced Musculoskeletal Physiotherapist:
– Adam Smith-Connor & Mary Tebb
Initial assessment (1 hour): £60
Follow up visit (30 minutes): £40
Treat your friends or family this Christmas to a Gift Voucher for a well deserved Sports therapy of Physiotherapy session. We offer a range of Vouchers so please call up to find out more!
** Earn a free 30 minute Sports Massage**
Simply recommend a friend or family member, once you have recommended us and they have been in for their appointment, simply call us on 023 80 089 120 and let us know who you recommended, and we will give you a free 30 minute sports massage!
Patient Testimonials
We would love to hear what you thought of your treatment here at New forest Physiotherapy Southampton
Please send in your video testimonials to our email address!
For inquiries or any bookings contact us on: Tel: 023 8008 9120 e-mail: contact@newforestphysio.co.uk
The plantar fascia is a tough and flexible band of tissue that runs under the sole of the foot. It connects the heel bone with the bones of the foot, and acts as a kind of shock absorber to the foot. Plantar fasciitis is the medical term for the thickening of the plantar fascia, pain commonly presents on the heel of the foot. Pain usually builds up gradually and gets worse over time. The pain is often severe and occurs when you place weight on your heel.
The pain is usually worse first thing in the morning, or when you first take a step after a period of inactivity. Walking usually improves the pain, but it often gets worse again after walking or standing for a long time.
Ways to reduce planter fasciitis pain include:
Rest – avoiding walking long distances and standing for long periods
Regular stretching – stretching your calf muscles and plantar fascia.
Pain relief – using an icepack on the affected heel and taking painkillers.
Wearing well fitted shoesthat support and cushion your feet
Using supportive devices – such as orthoses (rigid supports that are put inside the shoe) or strapping
Physiotherapy– Deep Soft tissue massage and manual mobilisations of the foot.
Watch this video for more useful tips.
Recent events at New Forest Physiotherapy Southampton.
Edith at The Gym.
Adam, at Sweatshop Tuesday mornings.
Up coming events – Week beginning 16th November.
-Tuesday morning 09:30-11:30 Adam will be at Sweat shop Southampton.
-Tuesday evening 18:00-20:00 Edith will be at TheGym in Southampton providing free 15 minute assessments to all members.
-Wednesday evening 17:00-19:00 Holly will be at EasyGym in Southampton free providing 15 minute assessment to all members.
Members who wish to make an appointment can call 023 8008 9120 and book or turn up on the day.
New Price list
As of December 1st we will be making some changes to our price list. The new pricing will be as follows:
Advanced Musculoskeletal Physiotherapist:
– Adam Smith-Connor & Mary Tebb
Initial assessment (1 hour): £60
Follow up visit (30 minutes): £40
Treat your friends or family this Christmas to a Gift Voucher for a well deserved Sports therapy of Physiotherapy session. We offer a range of Vouchers so please call up to find out more!
** Earn a free 30 minute Sports Massage**
Simply recommend a friend or family member, once you have recommended us and they have been in for their appointment, simply call us on 023 80 089 120 and let us know who you recommended, and we will give you a free 30 minute sports massage!
Patient Testimonials
We would love to hear what you thought of your treatment here at New forest Physiotherapy Southampton
Please send in your video testimonials to our email address!
For inquiries or any bookings contact us on: Tel: 023 8008 9120 e-mail: contact@newforestphysio.co.uk
Neck pain is commonly caused by sleeping in awkward positions, sitting at a desk or in front of a computer for prolonged periods of time, or by causing strain to a muscle because of bad posture.
Anxiety and stress can also sometimes cause tension in your neck muscles, which can lead to pain in your neck.
Follow these useful tips to help relieve neck pain:
Try applying some heat to your neck – this can help reduce the pain and any muscle spasms. Try using a hot water bottle for 20 minutes!
Sleep on a low, firm pillow at night – using too many pillows may force your neck to bend unnaturally.
Check your Posture – bad posture can aggravate the pain, and it may have caused it in the first place
Keep mobile – Tilt your head up and down and left and right, these exercises will help strengthen your neck muscles and improve your range of movement preventing stiffness.
Recent events at New Forest Physiotherapy Southampton.
Edith at Fawley Rugby Club Saturday.
Adam, on Saturday at Brockenhurst Park Run, Wilverly Enclosure.
Up coming events – Week beginning 16th November.
-Tuesday morning 09:30-11:30 Adam will be at Sweat shop Southampton.
-Tuesday evening 18:00-20:00 Edith will be at TheGym in Southampton providing free 15 minute assessments to all members.
-Wednesday evening 17:00-19:00 Holly will be at EasyGym in Southampton free providing 15 minute assessment to all members.
Members who wish to make an appointment can call 023 8008 9120 and book or turn up on the day.
** Earn a free 30 minute Sports Massage**
Simply recommend a friend or family member, once you have recommended us and they have been in for their appointment, simply call us on 023 80 089 120 and let us know who you recommended, and we will give you a free 30 minute sports massage!
For inquiries or any bookings contact us on: Tel: 023 8008 9120 e-mail: contact@newforestphysio.co.uk
Do you, or somebody you know suffer with lower back back pain? You are not alone. Back pain is a common problem that affects most people at some point in their life.
In Most cases, back pain will get better in its own time and you may not need to see your GP. If you’ve only had back pain for a few days or weeks and you are unsure of the cause, it may have been triggered by prolonged bad posture while sitting or standing, bending awkwardly, or lifting incorrectly. If this is the case the following advice may help relieve your symptoms and speed up your recovery:
Remain as active as possible to prevent stiffness.
Take over-the-counter painkillers, such as paracetamol or ibuprofen if you feel you need to (speak to your GP if any concerns which to take)
Use hot or cold compression packs – you can buy these from your local pharmacy, or a bag of frozen vegetables and a hot water bottle will work just as well
Click on this video below to watch and and follow these simple exercises to relieve symptoms in your lower back.
If your pain persists or worsens over 2 weeks, it may be beneficial to speak to your GP who may recommend a course of Physiotherapy. Alternatively, to avoid long waiting lists you can click here or call 023 80089120 to book an appointment with one of our physiotherapists who will carry out a thorough assessment and will be able to advise you on the best course of action to take depending on your symptoms.
Up coming events – Week beginning 9th November.
-Tuesday morning 09:30-11:30 Adam will be at Sweat shop Southampton.
-Tuesday evening 18:00-20:00 Edith will be at TheGym in Southampton providing free 15 minute assessments to all members.
-Wednesday evening 17:00-19:00 Holly will be at EasyGym in Southampton free providing 15 minute assessment to all members.
Members who wish to make an appointment can call 023 8008 9120 and book or turn up on the day.
** Earn a free 30 minute Sports Massage**
Simply recommend a friend or family member, once you have recommended us and they have been in for their appointment, simply call us on 023 80 089 120 and let us know who you recommended, and we will give you a free 30 minute sports massage!
For inquiries or any bookings contact us on: Tel: 023 8008 9120 e-mail: contact@newforestphysio.co.uk
We all know the importance of adopting good posture at work to prevent neck, back or other repetitive strain injuries.
Having a good posture allows the optimum distribution of force through the body, this allows the skeletal system to function properly, thus protecting against injury and deterioration. If you sit at a desk for a long period of time and slouch forwards, or look over one shoulder at the screen on the corner of the desk it will cause the muscles to become out of alignment, this can cause tension headaches, tension in the shoulders and lower back pain.
It will just take you a few seconds for you to think about and correct your posture. Follow these simple tips to help…
1. Support your back
A correctly adjusted chair will reduce the strain on your back. Get one that is easily adjustable, so that you can change the height, back position and tilt.
2. Adjust your chair
Adjust your chair height so that you can use the keyboard with your wrists and forearms straight and level with the floor
3. Rest your feet on the floor
Your feet should be flat on the floor. Your knees should be slightly lower than your hips. Use a footrest, if necessary.
4. Place your screen at eye level
Your screen should be directly in front of you. A good guide is to place the monitor about an arm’s length away.
5. Keep your mouse and keyboard close
Position and use the keyboard and mouse as close to you as possible. A mouse mat with a wrist pad may help to keep your wrist straight and avoid awkward bending.
6. Avoid phone strain
If you spend a lot of time on the phone, try exchanging your handset for a headset.
7. Take regular breaks
Every 30-40 minutes get up away from the desk and walk around, roll your shoulders and re- set your posture.
Previous weeks News:
Last Saturday, our Sports Therapist Edith was at Fawley Rugby Club providing pitch side first aid for the home game. Luckily for this player who sustained a lower leg fracture following tackle.
Up coming events – Week beginning 3rd November.
– Tuesday morning 09:30-11:30 Adam will be at Sweat shop Southampton.
-Tuesday evening 18:00-20:00 Edith will be at TheGym in Southampton providing free 15 minute assessments to all members.
-Wednesday evening 17:00-19:00 Holly will be at EasyGym in Southampton free providing 15 minute assessment to all members.
Members who wish to make an appointment can call 023 8008 9120 and book or turn up on the day.
** Earn a free 30 minute Sports Massage**
Simply recommend a friend or family member, once you have recommended us and they have been in for their appointment, simply call us on 023 80 089 120 and let us know who you recommended, and we will give you a free 30 minute sports massage!
For inquiries or any bookings contact us on: Tel: 023 8008 9120 e-mail: contact@newforestphysio.co.uk
