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24/11/2020

Tension or pain running down the side of your body?

This can often be linked to tight latissimus dorsi (Lats) and quadratus lumborum (QL) muscles.
Try this seated stretch to help relieve tension in your side and lower back.

* Sitting crossed legged, raise one arm up over head and the other hand on the floor beside you for support.
* Bend over to the side until you feel a stretch.
* To increase the stretch drop down onto your elbow of the supporting arm.
* Try to make sure you’re not curling forwards or arching backwards through the spine.
* Make sure to keep you hips and legs on the ground, if they start to lift off the floor then you’re bending too far.
* Hold for 30 seconds.
* Repeat on the other side.

*This should just feel like a good stretch, not sharp or painful. If you experience any pain seek some professional advice.

02/11/2020

We’re still open!

As we are entering a new lock down, the clinic will remain open to help keep you pain free and active through out this period.

We will be keeping up with our screening questions, temperature checks, high standards of hygiene and use of PPE to keep the risks low, however if you would rather not attend appointments in person, we are still offering video consultations.

If you have any questions at all then please get in touch.

Hope you all stay safe and well,
Claire

28/09/2020

When should I stretch and how long for?

This depends on what you’re about to do!

Before exercise: If you’re about to exercises then you should start with a 10 minute warm up. This can include lunges, squats, jumps, high knees and dynamic stretching. Dynamic stretching means no long holds in the same position but moving, bending, twisting to increase your heart rate and blood flow to the muscles to help warm them up.

After exercise: As part of your warm down you can use static stretching, these are the longer holds in one position. Aim for at least 30 seconds when holding a stretch.

Daily stretching: Stretching can be part of your daily routing, especially if you are trying to gain flexibility. You may find stretching easier toward the end of the day rather than in the morning as your body has warmed up throughout the day.
Try not to go from being inactive straight into stretching, such as after sitting for long periods or first thing in the morning, move around a bit first and try to get your heart rate up before going through your preferred stretches. Holding each one for 30 seconds, then you can repeat them all again if you feel like you need more.

22/09/2020

Getting pain in your calves, feet or ankles?
It could be that some of your leg muscles are weak or have been strained and injured.

Try these rehab exercises for the calves to help regain your strength and control of the lower leg and foot. The videos show progression, so if you’re injured or in pain, start with the first one.

1. Eccentric on two feet. For this exercise hang your heals off the end of a step so you’re weight bearing through the front of your foot and toes. Then with control slowly lower your heals down, then back up to neutral. Repeat 10x rest for a short period and repeat two more sets of 10.
2. Eccentric on one foot. Start in the same position, on a step heals hanging over the edge. Then lift one foot off balancing on one foot lower your heal down. Place the other foot back on the step and use both feet to raise you back up, then balancing on one foot again, slowly lower. Repeat 3 sets of 10.
3. Concentric and eccentric. With both feet at the edge of the step, heals hanging off the edge slowly lower the heals down, then contracting both calves push up onto your tip toes then repeat 10 times for 3 sets. You can also progress on to one foot or add some weights in your hands.

Make sure to keep weight bearing through your toes and use them the grip the step. This may be easier without shoes on when you first start.
You can also adjust your sets and reps to suit you.

*If these are too painful then please stop and seek advice from a professional.

https://www.instagram.com/p/CFcZEG4gj1T/?igshid=1fu8p27pm7ldf

27/07/2020

Tight hamstrings can be linked to pain in the leg, knee, lower back and hip.
The hamstrings are a large group of muscles at the back of the thigh and can often become short and tight.

Try this simple seated stretch to help keep you flexible and reduce pain in these areas.

* Sit at the edge of your chair, one knee bent and the other straight.
* Lean forwards from your hips, try to keep your back straight and head up.
* Rest your forearm on your bent leg to support your weight as you lean forwards.
* Depending on your flexibility or level of discomfort, how far you can bend forwards will vary, you should feel a good stretch without it being painful.
* Hold for 30 seconds and repeat on the other side.

Adaptions:
* To increase the stretch try and reach for your toes or, if you can grip them, try pulling them back towards you.
* To decrease the stretch if it feels too intense or painful, you can keep a slight bend in the knee instead of having it straight out in front of you.

17/07/2020

In need of a massage? We’re now open for massage treatments again!

Sports massage is suitable for all ages and not just for sporty people.
Although it’s great at improving performance and reducing pain and injury, it also great for de-stressing and relieving day to day tensions.

For more information on treatments, bookings and COVID-19 health and safety click on the website link in our bio.

07/07/2020

The clinic has reopened!!

It’s been great to be back at work, treating and helping people once again.

If you have been struggling throughout lock down, unable to keep up with your usual treatments to help keep you pain free.
Or if you have a new pain or injury that you would like to have looked at by a professional and treated, then get in touch, we would be happy to help.

For more information on treatments, bookings and COVID-19 health and safety click on the website link in our bio.
@ The Pain & Performance Clinic

25/06/2020

Do you have calf pain?
Or are you feeling tension and stiffness in the leg and ankle?
Then try this trigger point release, all you need is a ball (I use a tennis ball).
This is great for anyone who has been running, cycling or walking more recently.

* Start by placing the ball under one of your calves while sitting down with your legs out straight.
* Using your arms and opposite leg, move you body forwards and backwards over the ball so it rolls up and down your leg, you’re searching for the sore spots.
* Once you find a tender area, hold here for 90-120 seconds. You should feel the discomfort slowly ease.
* You can also move your foot to flex and point your toes, this will help release the tension.
* If you want a bit more pressure, cross your ankles.
* Then move onto the next spot. Make sure to go over all areas of the inside and outside of the calf muscles (gastrocnemius and soleus). Then repeat of the opposite leg.

If the sore area doesn’t ease with the pressure from the ball, still move on to a different area. If this doesn’t help the calf, or makes it worse then stop and ask a professional.

11/06/2020

Are you getting injured when exercising and not sure why? It might be that you’re trying to do too much, too soon.

When starting a new activity it’s always best to have a plan, set realistic goals, track your progress and slowly increase. Whether your trying to run further distances or lift heavier weights, start at a comfortable goal and gradually increase.
Make sure you’re including rest and recovery in your plan.

There are many great fitness programs to download and follow along online to help guide you through your progress.

If you’re recovering from an injury, it may feel like you’re taking a step back, but it’s good to follow a rehab program and recover properly. Progressing slowly and not jumping back in where you left off before you were injured.

It’s always a good idea to seek professional help with this to make sure you have an understanding of what went wrong, where the injury is coming from and how best to recover before you return to your usual activity.

27/05/2020

Are you getting pain or tightness in the hips and lower back? Try this seated hip stretch for the piriformis and glute muscles.

1. Sit up straight at the front on your seat, feet level with your knees (not tucked under the seat).
2. Cross one ankle over the opposite knee, and let the hip open, turning the knee out.
3. Don’t force the knee down, if your hip doesn’t fully open that’s fine.
4. To increase the stretch hinge from your hips to lean forwards.
5. Make sure you keep you back straight and head up.

You should feel a pull deep in the hip/bum, but if you have tight hamstrings you might also feel it in the back of your thigh.
This is quite a strong stretch, you may not be able to move very far forwards. There shouldn’t be any pain, just a stretch, ease up or stop if there is.

Hold this stretch for 30 seconds, then repeat on the other leg.

21/05/2020

It’s Mental Health Awareness Week with the theme of kindness this year.

If you’re struggling at the moment, remember to put your health first and reach out to people or professionals if you need help.

Be kind to others and yourself.

15/05/2020

What is Osteopathy?

Osteopathy is an established and recognised system that involves diagnosis and treatment. We are regulated by our governing body, the General Osteopathic Council and classed as allied health professionals.

We have the time to fully listen to you, asses you, diagnose and then treat you.

Address

39 Harwood Road, Fulham
London
SW64QP

Website

http://www.thepainandperformanceclinic.co.uk/

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