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Sports – perform better

As well as helping with sports injuries, we advise on injury prevention, and strength and conditioning.

Why is this important?

We helped a teenage channel swimmer recently with low back pain, not only to stretch where it mattered, but to improve her strength in the right way. She noted that not only did her pain go away, but also her swimming improved – she got faster and was less tired.

People often don’t realise the importance of strength, just emphasising ‘cardio’. I often treat people who are fit, but get injured because their muscles aren’t strong enough, from children to adults.

We helped some national level youth tennis players recently, who did strength training but overdid it! We helped them recover from their muscle strains, and build up strength more gradually.

People often think when their pain has gone away that they are fully recovered. We recently helped an adult hockey player and teenage rugby player with hamstring injuries. After resting and noting the pain had disappeared, they returned to sport, only to get injured again in the first game. We helped them recover from their muscle strains, and build up strength with a variety of exercises, from bodyweight to weights to plyometrics, so they could return to sport fully fit (and actually in better condition than before their injury).

Whether you are at primary or secondary school or adult, we can help.

Whether you play informally or play at club level or in a league, dance or play sport, we can help.

Don’t wait and let injuries drag on. Call us today for an appointment – we are open Sunday to Friday and usually have some availability most days.

Choose The Green Clinic

Edgware – 02087280625

Shenley / Radlett – 01923852852

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Can Physiotherapy help Headaches?

Yes it can!

At the assessment we would look at your posture, how well you move, and feel for any painful areas in the muscles or joints. Depending on what we find to be the likely cause of your headaches, we would then work to relieve any muscle tension, including trigger points or ‘knots’ in the muscles, work gently to loosen any stiff joints, and we may offer acupuncture for pain relief. In addition, we aim to prevent the problem returning, so would advise on posture at work and Pilates exercises to help strengthen the postural support muscles.

People who are hypermobile can be more prone to suffer headaches, as well as school or university students who are studying for exams, people who work at a computer for many hours, or those who drive for a living.

We believe prevention is better than cure, so as well as providing advice and preventative exercises, we would discuss how best to support you while our exercises take effect, to reduce your symptoms as much as possible. This may include some further treatment sessions of massage or acupuncture or Pilates, and with our extended opening hours, we always aim to fit into your busy schedule.

Our Edgware clinic is easily accessible from Mill Hill or Stanmore.

The Green Clinic: Chartered Physiotherapists Stephen or Talia
020 8728 0625 www.edgwarephysio.com

Our Shenley clinic is easily accessible from Radlett, Borehamwood and Elstree.

The Gingerbread House: Chartered Physiotherapists Stephen or Talia
01923 852852 www.radlettphysio.co.uk

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Is your handbag a pain in the neck?

If you look at someone from the side, their spine should be a gentle S-shaped curve. From behind, their spine should be a straight line.

Anything that causes the spine to be pushed or pulled away from this ideal shape can cause strain in the spine, and the more often it happens, the more this strain can build up. This can lead to headaches, pain in the neck, upper or lower back.

Carrying handbags that are too heavy is one such cause of strain.

The trend for oversized bags means there is more space to fill. The bigger the bag, the more tempting it is to pack it all in.

The Daily Mail in 2007 quoted a study which found that women today carry twice as much in their handbags as their mothers used to. Mum might have had a coin purse, a powder compact, a couple of tissues and a house key.

Increasingly, women are carrying more gadgets such as iPods and mobile phones, which has created a demand for larger handbags. A survey in the Independent in 2008 showed that the average weight of a woman’s handbag has increased by 38% over five years to 2.37 kilos (5lbs). In some cases the weight of a full handbag can be up to 7kg (15 lbs). As well as packing more inside, the handbags themselves are often heavy.

Overfilling an enormous bag is less of a problem if you can just throw it in the car, but if you need to walk any distance carrying it, the strain just builds up.

Carrying a bag on one shoulder leads to improper weight distribution across the neck, shoulder and back, causing strain in the joints, muscles and ligaments of the spine, which can lead to pain. Carrying the bag over one shoulder causes the shoulder to hike up which can shorten the muscles.

As a result, more and more women are requiring treatment for neck, shoulder and back pain.

The Health & Safety Executive report that back pain is more common when lifting heavy items;
carrying loads awkwardly, or one handed; repetitive tasks; bending or crouching; lifting when tired.
Although there is no such thing as a completely ‘safe’ lift, for an average woman, the maximum recommended weight to lift from the floor is 3kg or from knee height 7kg. This assumes that the bag is grasped with both hands, and lifted in reasonable conditions, with the lifter in a stable body position. If you usually put your handbag on the floor when not on th move, your limit is 3kg, if you are able to lift and lower it carefully with both hands!

If it is really necessary to carry a large handbag, try to reduce the weight of the handbag itself to no more than 1 to 2 lbs. Then try to minimise how much stuff you’re putting in your bag. Ditch anything you don’t need and then think about how you carry your bag. You should alternate the bag from one shoulder to another, every 10-15 minutes.

It is much better not to carry the entire weight of the bag on one shoulder.

Ideally the weight should be distributed evenly across your body, which means using something like a rucksack, or pulling a carrying case with wheels for heavier items. The next best option is to wear a bag that you carry across your body like a satchel.

Here are a few tips to keep your handbag from being a burden.

– Weigh your handbag. You might be amazed by how much it weighs!
– Think through the day ahead and pack your handbag accordingly. There’s no need to cart around sunglasses if the season has changed.
– Pack a smaller make-up bag with a few essentials. You’ll only have to touch up your make-up during the day so leave the foundation and brushes at home.
– De-clutter your purse of small change – clear it out or try to use it up.

Exercising regularly is also advisable. If you have a strong core from exercise like pilates, you’re much less likely to hurt yourself.

For the sake of your spine, when you choose a handbag, less is always better!

It’s important to find ways to stay healthy while staying in fashion.

For advice on your posture, or advice on exercises for a strong core, see an experienced physiotherapist.

If you have pain from repeated carrying, or from your posture, for the right kind of hands on treatment, see an experienced physiotherapist.

The Green Clinic is based in Edgware, Middlesex, and in Shenley, Herts.

Our Edgware clinic is easily accessible from Mill Hill or Stanmore.

The Green Clinic: Chartered Physiotherapists Stephen or Talia
020 8728 0625 www.edgwarephysio.com

Our Shenley clinic is easily accessible from Radlett, Borehamwood and Elstree.

The Gingerbread House: Chartered Physiotherapists Stephen or Talia
01923 852852 www.radlettphysio.co.uk