Blog
17.08.23
ACL Injuries in the Media
In view of recent media attention surrounding the high incidence of ACL injuries, especially in women, we'd like to highlight the programme that we've been running since 2010 to prevent these injuries happening at grass roots level sport, in particular football. Although there's much more research to be done, there are lots of things we do know when it comes to prevention. From the existing research we have designed a shorter, more user friendly warm-up programme that can be done simply before every training session and match.
We'd love to hear from any coach, player or PE teacher who might want us to work with them and their teams.
Please feel free to contact us: info@thetreadmill.co.uk
0113 275 4848
19.07.23
Safe training of glutes
We are currently seeing a lot of young people who want to improve glutes strength and bulk in the gym. Many of these people are presenting in our clinic with low back pain as a result of their choice of exercise.
A recent review of studies into Gluteus maximus activation during exercise (Neto el al, 2020)
shows that the step up exercise presents the highest level of Gluteus maximus activation compared with deadlifts, hip thrusts, lunges or squats.
We see a lot of people injuring their backs by doing hip thrusts and deadlifts incorrectly, when they would be more effective and safer by doing a loaded step up. The table opposite shows a standardized method for measuring muscle strength (%MVIC) for each exercise, and clearly shows that step ups are the most effective exercise to do (as well as safest for your back in our opinion!).
22.08.22
Is Gardening a Sport?
Is gardening a Sport? This is often a question asked by my patients when I ask if they do any activities.
I feel the answer has to be yes, for example :
- You have to be fit ,strong and flexible to prevent injuries.
- You have to have a good mental attitude when you face the challenges that nature and climate can offer.
- You need skill and care when you have to manoeuvre over various surfaces, often carrying varying weights of different shapes & sizes.
So, apply similar precautions when preparing for similar activities that you would do in the gym e.g. lunging action when digging
Engage core when lifting heavy items, such as soil, manure, pots etc.
Therefore we will assess & treat gardeners the same as if they were sports participants:
- Sometimes "pre-season" training is needed .
- Assessment of old equipment, not just your body!
- Stay flexible, strong, prepare and pace yourself when facing the opposition eg: horses tail, dandelions, bindweed.. the list goes on!
15.08.22
Our Favourite 5 Foot Exercises
Here are the exercises we like best for managing or preventing a range of foot problems, including plantar fasciitis, metatarsalgia or Achille' tendinopathy to name but a few.
- Spreading Toes
Spread your toes as far apart as possible.
If you're struggling to do this, hold your big toe with your hand and try to move the other toes away from it.
Repeat x 5-10
2. Squeeze your toes together
Ideally use a pedicure toe spreader or if not, just put your fingers between your toes.
Squeeze your toes together.
Repeat x 5-10
3. Arch Support
You are trying here to "shorten" your foot
Press the base of your base of your big tow into the floor, pulling the ball of your foot towards the heel, lifting the instep off the floor.
Repeat x 5-10
4. Calf Raise
Slowly raise your body weight up onto the ball of your foot, then lower.
Repeat x 10
5. Balance on one leg
Have a sturdy piece of furniture nearby, but try not to hold on.
Stand on one leg, balancing and try to clap your hands in front & behind your back.
if you're struggling hold onto the piece of furniture with one hand and as your balance improves , take your hand away but stay close by in case you over balance.
Balance for up to 30 seconds each leg
01.08.22
August: Foot Problems
We're going to start a weekly post based on a "theme of the month"& for August our theme is Footwear.
FLIP FLOPS!
They're great for:
- On the beach
- Pool
- In the shower & locker room
But they're not so great because:
- They have no arch support
- No cushioning
- No heel support
- Difficult to keep on your feet
Problems can lead to pain in the foot, ankle, knee & back eg: the dreaded Plantar Fasciitis & hammer toes
So, what should we wear??
- Sandals with moulded footbed or heel support
- T-bar sandals or ones with substantial 2 or 3 straps across the arch +/or an ankle strap
Remember - always buy the correct size (obvious? but.....!)
Don't be flippant! contact us with any problems
25.08.22
Back Pain Expert view
Selina Johnson, pain specialist physiotherapist and clinical research fellow, the Walton Centre. Research co-lead for the Physiotherapy Pain Association
Chronic low-back pain is the leading cause of disability globally and accounts for majority of referrals made to physiotherapy services. The review highlights that exercise prescription effectively reduces pain and disability and therefore should be a staple part of all physiotherapy treatment.
18.07.22
Summer Holidays
Now that the school summer holidays are looming, we thought we’d share our "Back to Basics" for a stress-free holiday!
Tips to stave off back pain on your hols:
1. Hydrate - enjoy your Pimms, but remember to keep your water levels topped up to keep your back healthy
2. Don't take the kitchen sink! - Think about your packing and travel light to avoid heavy lifting, whether that's your suitcase or rucksack
3. Keep moving - don't substitute the deckchair for the office chair!
4. Equipment - be prepared with good footwear, walking poles, goggles for swimming & decent pillows and mattress when camping
Failure to follow our advice? You might have to contact Leeds Sports Injury & Physiotherapy Clinic to sort out your back pain when you get home!
Have a great & healthy holiday!New Paragraph
Design the Rehab/ Treatment for the Person and not the condition
Sara Hazzard, Assistant Director of Strategic Communications at the Chartered Society of Physiotherapy has recently written a Blog for our Society website The Integrated Rehab Model was developed by the Chartered Society of Physiotherapy with its CRA partners. The idea is simple – a patient with rehab needs is seen by one team, who undertake a holistic assessment of their needs. This model will see the new role of an Advanced Clinical Practitioner who has the skills and space to deliver a high -quality assessment and focus on self-management skills. This is in the initial stages within the NHS but over the years we have tried to adhere to this ideology.
When can I get back to normal?
I Have recently I returned to work from an episode of Covid. I didn't have symptoms but after doing a routine Lateral Flow had a positive result and had to comply with the isolation procedure . It did give me some insight into what patients feel when they have a sudden injury which makes them unable to carry on their normal lives eg after an acute back injury, knee pain after running , achilles tendinopathy etc. etc. So when you are relatively fit and functioning normally and told to curtail your normal activities it is hard . Many patients are willing to do what it takes to return to normal life but do develop anxiety as to when and if they will be normal again. Although I had to cope with a short period of being unable to function and was lucky... and we do give patients realistic time frames for return to normal functioning if and wherever possible, but the question When can I get back to normal ? has a slightly different slant on it and I realise you can feel trapped when your freedom is taken away , even temporarily ,and needs more empathy from the ones giving advice.....
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