Philip Yeates Physiotherapy

Philip Yeates Physiotherapy Physiotherapy & Sports Injury Clinic

24/02/2021

💥 INTRODUCING STRENGTHENING FOLLOWING AN ANKLE SPRAIN 💥

🏀 Lateral ankle sprains are the most common lower body injury suffered during sport. A lateral sprain involves “rolling” of the ankle, where it is forced inward, which under the weight of your body exposes the ligaments on the outside of your ankle to a high degree of stress.

🏃🏻‍♂️ Similar to the importance of regaining early motion as discussed in the last post, introducing strength early within your rehab programme is key to allowing a faster return to full function

4️⃣ The “4-point ankle isometrics” are a great starting point to begin strengthening the major muscle groups around the ankle in a non-provocative manner. The benefit of performing these static contractions is they allow you to begin activate the muscles in a neutral position, without having to move the ankle into painful positions. In addition, applying the resistance with your hand also allows you to control the intensity of the exercise easily so as to keep the exercise within your tolerance.

If you’ve found this post helpful or think someone may benefit from this post give it a share 🙏🏼 ❗️Please note that injuries are not one size fits all, so if you are unsure about your injury + what your next best steps are, make sure you see a health progressional who can provide you with advice best suited to you + your problem.❗️

09/02/2021

💥EARLY REHAB FOR LATERAL ANKLE SPRAIN💥
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🏀 Lateral ankle sprains are the most common lower-body injury suffered during sport. A lateral sprain involves “rolling” of the ankle, where it is forced inwards, which under the weight of your body exposes the ligaments on the outside of your ankle to a high degree of stress.
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🤕 Following an ankle sprain, individuals will develop acute swelling and pain, muscle guarding and stiffness. This can be accompanied by reduced ability to weight bear through the affected side and reduced range of motion at the affected ankle joint. Early diagnosis and a structured rehabilitation programme are key in the effective management of these problems to allow a full return to function.
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🏋🏻‍♂️ One of the main components of an effective rehab programme and involves regaining full range of motion at the ankle. I’ve attached the “ankle pump” exercise below, which is a fantastic way of re-introducing movement in a non-provocative way for the early stages of rehabilitation. As a general rule of thumb, ensure you perform this exercise within pain free ranges, which you can increase upon as your symptoms improve.
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If you’ve found this post helpful or think someone may benefit from this post give it a share 🙏🏼 ❗️Please note that injuries are not one size fits all, so if you are unsure about your injury + what your next best steps are, make sure you see a health progressional who can provide you with advice best suited to you + your problem.❗️

21/01/2021

LUMBAR CAT/COW EXERCISE

To help you through this lockdown we are going to be posting a series of exercises that you can perform at home to help you with aches/pains you may be struggling with!

🏋🏻‍♀️ The exercise shown here is a great way to work on the mobility of your low back and get you moving again following a low back/ hip problem. This exercise aims to train isolated movement of the low back + pelvis, whilst minimising compensatory movement at the hips/mid back. You can perform this exercise without the band, but it can be a really useful tool to assist the movement.

🔍 Make sure you keep within your pain tolerance when performing this drill, particularly if you have recently suffered an acute injury. Start with small ranges of motion, and progress range as you begin to lock in your technique/ as pain allows. If you’ve found this helpful or think someone may benefit from this post give it a share 🙏🏼

21/01/2021

COVID-19 Update

We remain open for consultations in-line with the updated government guidelines, offering both face to face and virtual appointments.

We will continue to complete a triage call to determine whether a face to face consultation is appropriate and to guide you through our infection control and social distancing measures. Please give us a call on 01383 842599 or email us at p.yeates@btconnect.com if you wish to book an appointment.

We are also pleased to inform you that all the physiotherapists working in the clinic have received their first Covid vaccination.

12/07/2020

CLINIC REOPENING.

We are pleased to announce that in-line with government guidance we will be reopening the clinic for face to face consultations on Monday 13th July.

We have been working hard to ensure the clinic complies with new social distancing and infection control measures and a member of staff will be sure to discuss this with you before your appointment.

Please give us a ring on 01383 842599 or email us at p.yeates@btconnect.com if you wish to book an appointment

30/03/2020

Covid-19-Announcement

At the moment, due to the ongoing situation with Coronavirus (Covid-19) the clinic is closed to face-to-face consultations. If you have an appointment with us we will be in touch with you very soon.
Please call 07736 438485 if you require further information.

Address

East End Park, Halbeath Road
Dunfermline
KY127RB

Opening Hours

Monday 8:30am - 8pm
Tuesday 8:30am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 8pm
Friday 8am - 6pm

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