Canary Wharf PT & Physiotherapy

Canary Wharf PT & Physiotherapy A private, personal training, physiotherapy and massage studio in the heart of Canary Wharf

- NEW STUDIO PICS - About time for some new onesImmortalise the fisheeees 🐠🐟
03/10/2022

- NEW STUDIO PICS -

About time for some new ones

Immortalise the fisheeees 🐠🐟

10/05/2022

- RACE TO AFRICA -

Big 💕 to everyone that came and helped out launching the event on Saturday

25km on the ski
25km row
37miles Assault bike

Great start

20,000km to get to Africa from London

We have 5 weeks to accumulate that on ergs, running and swimming

It's doable!!!😊

Please join the 'Doug's RACE to Africa' Strava group and sign up on the JustGiving page to get on the leaderboard with a chance to win some free PT

https://www.justgiving.com/campaign/tackleafrica-racetoafrica2022

60min PT for the greatest distance
60 min PT to a random athlete
Spot prizes and free stuff along the way



31/03/2022

- GOLFER'S ELBOW -

Pain around the bony part of the inside of the elbow?

Pain digging, playing golf, using a drill, screwing in light bulbs etc?

Most of the muscles that flex, adduct and rotate the wrist all converge on one point (the common flexor origin of the forearm)

It's important to strengthen all these movements with some resistance

Flexion (vid 1)

Adduction (vid 2)

Rotation/supination (vid 3)

3x15 for each with a 3 second eccentric component (tendons love eccentric loading 😅)

Often the last part of elbow extension is limited due to pain and inflammation so, if tolerable, work to restore the range of movement with video 4 (2minute hold)

15/02/2022

- TIBIALIS POSTERIOR -

Pain in your ankle area that's not from a typical inversion injury, impingement or high ankle sprain?

Hurts standing on your toes on one leg and issues with single leg standing and balance?

Use resisted muscle testing to confirm

Then strengthen the muscles' main actions with inversion (first vid) and plantarflexion (second vid), and strengthen its accessory movements too (single leg standing tolerance and tibial rotation - third vid)

Use the foam roller to fix your knees so you aren't tempted to let your hip help out 🤪

- CANCER, SUGAR & EXERCISE -Cheery Sunday post 🙄Natural selection acting on cancer cells will favour malignant cells tha...
19/12/2021

- CANCER, SUGAR & EXERCISE -

Cheery Sunday post 🙄

Natural selection acting on cancer cells will favour malignant cells that require as many calories as possible to replicate themselves

High levels on physical activity divert energy away from cancerous cells in at least four ways

🚼 ENERGY SPENT ON PHYSICAL ACTIVITY IS ENERGY NOT SPENT ON REPRODUCTION AND HORMONES RELATED TO THIS (AND THEREFORE CANCERS RELATED TO CELLS CONCERNED WITH REPORDUCTION IN MEN AND WOMEN)

Sedentary women divert more energy towards estrogen production

Estrogen induces cell division in breast tissue and inactivity increases breast cancer risk

Exercise HAS THE OPPOSITE EFFECT

🍬 MANY CANCEROUS CELLS GET ENRGY DIRECTLY FROM SUGARS

Exercise may help prevent and FIGHT cancer by depriving cancer cells of 'energy'

🦠INFLAMMATION

Is a risk factor for many cancers as it causes many kinds of cell damage, which can lead to cancerous mutations

Exercise reduces levels of inflammation!

🍇ANTIOXIDANTS

many of our natural repair and maintenance systems ARE ONLY STIMULATED BY ACTIVITY and this includes antioxidant production

Antioxidants that help to counteract the damage caused by free radicals/reactive oxygen species etc

Vigorous Exercise potentially enhances the effectiveness of NATURAL KILLER CELLS that target cancer cells

HOW MUCH EXERCISE AND WHAT TYPE?

It seems that more is better, and 'cardio' is better than weights

Remember cardio is anything that elevates and keeps your heart rate high (I.e. Wods rather than traditional strength and power training)

Check out EXERCISED by Daniel Lieberman 📚

05/12/2021

- SN**CH PB 😄 -

And just enough energy for some wannabe showboating 🤪

Then DT with thrusters took my soul 💀

08/11/2021

Want to learn how to Olympic Lift?

Jim showing us how it's done in his first session (he is a fast learner 🤩)

19/10/2021

- BACK PAIN -

Pain picking objects from the floor or moving your hips, explosively and through range (i.e toes to bar, kipping pullups)?

A MINI CASE STUDY

had these symptoms and found weightlifting movements from the hang much more bareable than from the floor. Wearing a weightlifting belt also helped reduce her pain

NEURO TESTS

Straight leg raise, slump test, femoral nerve tension test and SIJ Laslet battery were all negative

She did have tenderness when L3-L4 were palated but had no referred pain or radiculopathy

FINDINGS

She is hypermobile (BEIGHTON SCORE OF 9)

BUT had Reduced ROM on hamstrings SLR and greater reduction on the the affected side (left side)

Movement assessment showed she hip hinges through her back rather than the upper part of her hamstrings

Bracing also drastically reduced her pain (hence why the weightlifting belt has been helping her)

She also showed reduced movement and core control during tasks that involved torso stability (dead bugs and bird-dog rows)

Slight left sided hip flexion weakness and weakness in anterior and posterior sling strength assessments (left >right)

WORKING DIAGNOSIS

The lower back is designed to be stable and excessive movement here often leads to pain

For Laura the area above and surrounding the back (torso/'core' etc) does not help redistribute 'force' AWAY FROM the lower back (due to weakness or inactivity)

WE NEED MORE CORE WORK

AND reduced proximal (the top part that attaches to the hips) hamstring range of movement during hip hinging means that the lower back is compensating for lack of hip movement by being MORE MOBILE itself

EXCESSIVE LOWER BACK MOVEMENT AND LACK OF STABILITY CAN LEAD TO PAIN

WE NEED MORE LOWER BACK STABILITY WORK, BRACING AND TO MOBILISE THE HAMSTRINGS

We tried these four exercises and de-loaded lifting from the floor

Note the red band UNDER her lower back (and under tension as it is attached to the squat rack) during the movements on the floor to help her maintain a braced position throughout

If she looses the brace it will ping out

Remember back pain can be complex and it is always worth getting an individual assessment before you start rehab 🤓

19/09/2021

- NEW ATHLETE TESTING -

Welcome to the team .jenkins01

Movement assessment ✔

Prehab plan ✔

Goal setting ✔

OHS, SP, BS 10 RM ✔

Then an evil WOD 15-12-9 40kg clusters and C2B

Big things coming for this one 😁😁

- NEW STUDIO PICS - In the heart of Canary Wharf Physiotherapy, massage and personal training services, and CrossFit coa...
14/09/2021

- NEW STUDIO PICS -

In the heart of Canary Wharf

Physiotherapy, massage and personal training services, and CrossFit coaching available

Space also available to rent

Private message us today to get started on a new fitness journey

24/08/2021

- THE FEET AND HIPS -

An age-old chicken or the egg situation

In reality movements in the foot can affect the hip and vice-versa

It is often more important to restore full ROM (range of motion) and work on building strength with 'functional' movements in BOTH areas, than to figure out what caused what

But it all starts with an assessment of both areas (and the areas around them)

Findings:

🧩Some left-sided plantar fascia tenderness

🧩navicular tenderness

🧩classic ATFL sprain symptoms

🧩left hip FADIR positive sign and reduced ER, abduction and extension ROM

🧩bilateral ankle DF reduced ROM and calves 'tightness'

If you have some or all of these signs then give some of these a go

Video 1 - to increase hip flexion and ER ROM

Video 2 - to help improve ankle DF ROM

Video 3 - calves PNF to improve ankle ROM

Video 4 - to increase hip extension ROM with a focus on proximal quads

Video 5 - hip adductors PNF to improve hip abduction ROM

Video 6 - foot muscle/plantar fascia isometric strengthening

Supplement with banded exercises to strengthen the ankle into eversion and inversion and some proprioceptive/balance work (not shown)

Note these exercises are mostly designed to improve ROM and more functional movements and resistance exercises to improve strength in these positions will be later-stage rehab

26/07/2021

- BACK PAIN? PAIN SITTING? -

Tom came to us complaining of back pain whilst front squatting and sitting for long periods

He had some some radiculopathy, which originated at L3-L4 but no referral or other neuro symptoms

His hamstring mobility on the affected left side was seriously reduced as was his core control (as assessed via a bird-dog row and unilateral dead bug)

Treatment?

Avoid loading with a flexed lumbar spine

Nerve glides (vid 1)
Hamstring mobility (vid 2)
E.spinae strengthening (vid 3)
Core work (vid 4 plus bird-dog row)
Dissociate the hips and the lower back whilst working the glutes and e.spinae in a 'functional' way (video 5)

He will be squatting and sitting pain free in no time 🤩

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E148AS

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