What is Sciatica?

Have you been experiencing persistent aches, pains, or mobility issues? It might be time to consider seeking help from a physiotherapist. Here are five signs that indicate you may benefit from the expertise of a physiotherapist: 1. Nagging Aches and Pains If you've been dealing with persistent aches and pains that don't seem to improve after a week or two, it's a clear sign that seeking guidance from a physiotherapist could be beneficial. While it's normal to experience soreness after intense physical activities, ongoing and unrelenting pain may require professional attention. 2. Pain at Your Desk Sitting at a desk for extended periods can lead to discomfort, such as backaches or headaches. If you find yourself experiencing pain while at your desk, it's essential to address these issues to prevent further strain on your muscles and joints. Regular breaks and proper desk ergonomics can help, but if the pain persists, consulting a physiotherapist is advisable. 3. Constant Pain Experiencing constant pain, whether it's related to a specific movement or a general discomfort, is a significant indicator that you may need physiotherapy. Ignoring persistent pain can lead to further complications, making it crucial to seek professional assessment and treatment. 4. Delayed Recovery If you've sustained an injury and notice that the pain persists beyond the expected recovery period, it's a clear indication that professional intervention may be necessary. Physiotherapists can assess the underlying issues and provide targeted exercises and rehabilitation programs to facilitate recovery. 5. Limited Mobility Struggling with limited mobility, whether due to an injury, chronic condition, or other factors, can significantly impact your quality of life. Physiotherapists can develop tailored treatment plans to improve mobility, reduce pain, and enhance overall function, helping you regain your independence and well-being. Recognising these signs and seeking timely assistance from a physiotherapist can play a crucial role in managing and addressing physical discomfort and limitations. Remember, it's essential to prioritise your well-being and seek professional guidance when needed. If you resonate with any of these signs, it may be time to consider scheduling a consultation with a qualified physiotherapist to address your specific needs and embark on a path towards improved physical health and well-being.

Training for Running Events: Top Tips from EffectivePhysio As we approach April, many runners are in the midst of their training schedules for upcoming marathons. Whether you’re a seasoned runner or a weekend warrior, preparing for a running event can be a daunting task. Here at EffectivePhysio, we’ve compiled some top tips to help you train effectively and safely. 1. It’s an Event, Not a Race Firstly, it’s important to remember that these are running events, not races. Races are for professionals or running enthusiasts aiming to improve their personal bests. Our advice is geared towards those who want to participate in occasional events like half marathons, 10Ks, or even, marathons. 2. Follow a Plan There are numerous training plans available, most of which include a long run once a week, a speed/interval training run once a week, and a shorter, jog run once a week. The speed training involves running at 80% of your maximum effort for an increasing period, followed by a reducing walking period. 3. Prevent Injuries In our experience, injuries are more likely to occur during speed training. Ensure you walk for enough time after your sprint to allow your muscles to recover, even if you’ve recovered aerobically and caught your breath. 4. Start Early Start your training early so you can pace yourself and gradually increase your mileage. If you’re training for the April marathons, you should aim to run 10 miles by the beginning of January. Building up an extra mile each week on your long run is a good strategy. 5. Strengthen Your Muscles Perform strengthening exercises twice a week for your legs and arms to protect against injury. Key running muscles include the glutes (both maximus and medius), quads, and calf muscles (especially the soleus). Recommended exercises include squats, bridging, leg press, dead lifts, and heel raises. 6. Warm Up Before your run, do a few squats to engage the glutes, quads, and hamstrings, and a few heel raises to engage the calf muscles. 7. Stretch Stretching after a run is crucial. Target both calf muscles (gastroc and soleus), quads, hamstrings, adductors (groin muscles), and piriformis (a muscle deep in your buttock). 8. Check Your Body During your long runs, perform a body check every 3-4 miles to ensure your joints and muscles are comfortable. Check your posture and make sure you’re not leaning forward, bracing your upper back, or tensing your shoulder muscles. 9. Rest Feeling muscle ache as the weeks progress is normal. Rest is as important as the runs, so build a ‘rest’ week into your training schedule to let your muscles recover. 10. Don’t Worry About Arthritis If you have arthritis in your joints, don’t worry. Research has shown that moderate running with moderate arthritis is okay, as long as you pace yourself and gradually build up the miles.  11. Deal with Injuries If you feel you’ve injured your muscles, usually going easy for 1-2 weeks with 5k jogs and reduced weight strengthening should ease this. Try taking shorter running steps to take the stress off the leg muscles. Stretching and applying ice packs to the sore muscles can also help. If an injury lasts longer or isn’t recovering as fast as you’d like, it may be beneficial to see a physiotherapist. Please phone EffectivePhysio on 07719987520! Remember, the key to successful training is consistency, patience, and listening to your body. Happy running!

Gardening is a wonderful activity that offers both mental and physical health benefits. However, it can also lead to aches and pains, especially in the lower back. To help you enjoy gardening while minimizing the risk of back pain, please read on for some valuable tips: 1. Warm Up Before You Dig In Just like any other physical activity, gardening requires a warm-up. Spend a few minutes doing gentle stretches to prepare your muscles. Focus on your back, shoulders, and legs. This will improve blood flow and flexibility, reducing the risk of strains. 2. Lift Smartly When lifting heavy objects (such as bags of soil or pots), follow these guidelines: When shovelling rubble or earth, shovel small amounts at a time Keep Objects Close: When lifting or carrying objects, keep them close to your body. This prevents overreaching and maintains a balanced spine position. Work at waist height with your elbows bent and arms at your sides whenever possible. Bend Your Knees: Instead of bending at the waist, squat down by bending your knees. Keep the load close to your body and lift with your larger leg muscles rather than straining your back. Avoid Twisting: When lifting or moving objects, pivot with your feet rather than twisting your spine. Twisting while carrying a heavy load can lead to muscle strains and spinal injuries. 3. Mind Your Posture Maintaining good posture is crucial for back health. Here’s how to do it while gardening: Kneel or Squat: When weeding or planting, kneel on a soft surface (use a kneeling pad or cushion) or squat down. Move close to the plant to avoid bending forward, as this puts pressure on your lumbar spine. Stand at table if possible: Avoid bending by planting at a table with your elbows at 90 degrees by your side. Use Long-Handled Tools: Invest in long-handled tools (like spades and rakes) to reduce the need to bend over excessively. These tools allow you to work while keeping your back straight. Squat down and then straighten legs when pulling weeds out. This will help to keep the back straight. 4. Minimise Repetitive Movements Gardening can be addictive, change tasks frequently to prevent overuse of specific muscles and don’t forget to take breaks. Stand up, stretch, and walk around every 20–30 minutes. This prevents muscle fatigue and allows your spine to rest. 5. Hydrate and Listen to Your Body Staying hydrated is essential. Dehydration can lead to muscle cramps and stiffness. Also, pay attention to any discomfort. If you feel pain, stop and assess. Continuing to work through pain can exacerbate existing issues. Rest when needed, stay hydrated, and consider using hot or cold compresses if you experience back pain. 6. Wheelbarrow Wisdom When using a wheelbarrow: Never over fill the wheelbarrow Push, Don’t Pull: Push the wheelbarrow rather than pulling it. This engages your leg muscles and keeps your back straight. Elbows In: Keep your elbows close to your body while manoeuvring the wheelbarrow. This reduces strain on your shoulders and back. 7. Using the lawn mower Never swing your body from the waist, turn your whole body in line with the mower, keep elbows by your side 8. Cool Down After Gardening After a productive gardening session, cool down by doing some gentle stretches. Focus on your back, hamstrings, and hip flexors. This helps prevent muscle stiffness and promotes flexibility. Relax in a supportive chair afterwards. Remember, a healthy back is essential for enjoying your garden to the fullest. By following these tips, you’ll be able to nurture your plants without compromising your spine. Even with these precautions, occasional back pain may still occur. If you do experience discomfort, rest, pain relievers, and hot/cold therapy can help. In some cases, physiotherapy treatment may be necessary. Please call EffectivePhysio on 07719987520 to book an appointment. Happy gardening, and take care of your back! 🌿🌸 Feel free to share this article with fellow gardeners and may your garden flourish! 🌱🌼