AMR Physiotherapy

23/04/2025

Exciting news! Our Injection Clinic is now officially open at AMR Physiotherapy Nottingham!

We’re now offering expert led cortisone steroid injections for conditions like osteoarthritis, carpal tunnel syndrome and other musculoskeletal related issues.

Give us a call and book your appointment today and let’s get you moving more comfortably again!

28/11/2024

🔥 Black Friday is HERE! 🔥

Take 50% OFF our Rehab & Training Plans at AMR Physiotherapy 🏋️‍♂️💪

Whether you're recovering from an injury or levelling up your fitness game, now’s the perfect time to invest in YOU. 💯

⚡ Deal is live NOW and runs all Black Friday weekend – don’t miss out!

🎯 Let's get you moving better, stronger, and pain-free.

📩 DM us or visit our website to grab this offer before it’s gone!

https://amrphysionottingham.co.uk/shop/product/hla-aesthetics-training-program/

https://amrphysionottingham.co.uk/shop/

22/11/2024

📢 Acupuncture: Latest Evidence on Benefits & How It Can Help 🪡🌱

Hey, everyone! Wondering if acupuncture is worth a try? Recent studies have provided more insights into how acupuncture can support pain relief, mental health, and recovery. Here’s a look at the latest evidence and why it’s becoming a popular option in the UK for wellness and rehab.

📊 What Does the Latest Research Say?
1. Pain Relief & Inflammation: Acupuncture has been shown to effectively reduce pain in conditions like chronic back pain, arthritis, and migraines. Research suggests it may help reduce inflammation and promote the release of endorphins (your body’s natural painkillers).

2. Mental Health Benefits: Studies also highlight acupuncture’s potential for reducing stress, anxiety, and even symptoms of depression. By calming the nervous system and encouraging relaxation, acupuncture is increasingly recognised as a holistic tool for mental wellbeing.

3. Supports Rehabilitation & Recovery: Acupuncture is often used in conjunction with physiotherapy to speed up recovery from injuries. It may improve blood flow, reduce muscle tightness, and help manage pain, making it ideal for people in rehab.

4. Chronic Conditions & Overall Wellbeing: New evidence suggests that acupuncture can help with other chronic conditions, like fibromyalgia and chronic fatigue syndrome, by reducing fatigue and managing long-term symptoms.

💡 Tips for Considering Acupuncture
- Find a Qualified Practitioner: Make sure to choose a certified acupuncturist with experience in the area you’re looking to address. Many physiotherapists in the UK now offer acupuncture as part of their practice.
- Commit to a Few Sessions: While some people feel benefits after one session, most find that multiple sessions are needed for lasting effects. Discuss a treatment plan with your acupuncturist based on your needs.
- Use as Part of a Holistic Approach: Acupuncture works best alongside other treatments or therapies. Whether you’re in rehab, managing pain, or focusing on mental health, it’s a supportive addition to a broader wellness plan.
- Listen to Your Body: After a session, give yourself time to relax, as you may feel drowsy or deeply relaxed. Allow your body to process the effects for a few days.

💬 Have You Tried Acupuncture?

What’s your experience with acupuncture—has it helped you with pain, stress, or recovery? Share your thoughts in the comments!

22/11/2024

📢 Electrolytes: Latest Evidence & Why They’re Key for Hydration 💧⚡

Hey, everyone! We often hear about electrolytes and their role in hydration, but what do they really do, and do we actually need them for training or daily life? Here’s a quick look at the latest research on electrolytes and how to make sure you’re getting the right balance!

📊 What Does the Latest Research Say?
1. Essential for Hydration & Muscle Function: Electrolytes—mainly sodium, potassium, calcium, and magnesium—help regulate fluid balance, muscle contractions, and nerve signals. This makes them crucial not only for staying hydrated but also for supporting muscle and nerve function during workouts.

2. Important for Endurance & High-Intensity Exercise: Studies show that if you’re doing long or intense workouts, especially in warm weather, electrolyte loss through sweat can impact performance. Replacing lost electrolytes can help reduce fatigue, prevent cramping, and keep you going longer.

3. Not Just for Athletes: While athletes tend to need more electrolytes, moderate intake can benefit anyone, especially on hot days, when recovering from illness, or when eating a low-salt diet.

4. Overhydration Warning: Evidence highlights that drinking too much water without balancing electrolytes can dilute sodium levels, potentially leading to a rare but serious condition called hyponatremia. So, it’s about finding the right balance!

💡 Tips for Managing Electrolytes
- Replenish After Long or Intense Workouts: If you’re exercising for over an hour, especially in warm conditions, consider a drink with electrolytes or add a pinch of salt to your water.
- Get Electrolytes from Food: Everyday foods like bananas (potassium), yogurt (calcium), nuts (magnesium), and even a sprinkle of salt (sodium) provide electrolytes naturally.
- Avoid Sugary Sports Drinks: Not all electrolyte drinks are created equal—many are loaded with sugar. Look for options with low sugar or opt for electrolyte tablets that can be added to water.
- Listen to Your Body: Thirst, muscle cramps, or light-headedness can be signs you’re low on electrolytes, especially after sweating. Hydrate and eat balanced meals to keep levels steady.

💬 What’s Your Go-To for Electrolytes?

Do you have a favourite way to stay hydrated during workouts? Electrolyte drinks, coconut water, or something else? Share your tips in the comments!

22/11/2024

📢 Pilates: The Latest Evidence on Benefits & Why You Should Try It 🧘‍♀️💪

Hey, everyone! Interested in Pilates or looking for a way to improve strength and flexibility? Recent evidence highlights just how beneficial Pilates can be for both physical and mental wellbeing. Let’s dive into the latest research and tips for getting started!

📊 What’s New in the Evidence?
1. Core Strength & Stability: Pilates remains one of the best ways to build core strength, which supports better posture, balance, and stability. Recent studies show that Pilates exercises effectively strengthen deep core muscles and can help reduce the risk of injury.

2. Relieves Lower Back Pain: Pilates is now widely recommended as a treatment for lower back pain. Research shows that it can significantly reduce pain and discomfort by strengthening the core and improving spinal alignment.

3. Enhances Flexibility & Mobility: The controlled movements in Pilates help lengthen muscles and improve overall flexibility. This makes it a great choice for anyone looking to improve joint mobility without heavy impact on their body.

4. Improves Mental Health: Studies have found that Pilates isn’t just beneficial for physical health—it’s also great for mental wellbeing. Regular practice is linked to reduced stress, better mood, and improved focus due to its emphasis on mindful movement and breath control.

5. Supports Balance & Coordination: Pilates exercises often work small, stabilising muscles that improve balance and coordination. It’s an ideal choice for older adults or anyone wanting to build a more balanced, resilient body.

💡 Top Tips for Getting Started with Pilates
- Take a Class or Follow a Video: If you’re new to Pilates, try joining a beginner’s class or following a certified instructor online. Proper form is key to getting the most out of each exercise.
- Focus on Form Over Speed: Pilates is all about slow, controlled movements, so don’t rush through exercises. Focusing on form will help you build strength safely.
- Consistency is Key: Try to practice a few times a week to really feel the benefits. Even short sessions (10-15 mins) can be effective if done consistently.
- Combine with Other Activities: Pilates complements many other activities, like running, yoga, or strength training. Mixing it up keeps your routine balanced and engaging!

💬 Have You Tried Pilates?

Let us know your experience! What benefits have you noticed? Any favourite exercises? Share your thoughts in the comments!

22/11/2024

📢 Ice & Injuries: The Latest Evidence on When to Chill Out ❄️

Hey, everyone! Ever wondered if you should still be reaching for the ice pack after an injury? Recent evidence has stirred up the classic advice around icing, so let’s go over what we know now and when it might be best to use (or skip) ice for injuries.

📊 What Does the Latest Research Say?
1. Ice for Immediate Pain Relief: Applying ice right after an injury, like a sprain or bruise, can still help reduce immediate pain and swelling. It’s especially useful for the first 24-48 hours after an injury to numb pain and calm inflammation.

2. Icing and Healing: New studies suggest that while ice helps with short-term pain, it may slow down the body’s natural healing process if used excessively. Inflammation is actually part of the body’s healing response, so icing too often or for too long could interfere with recovery.

3. The 10-10-10 Rule: A common recommendation now is to ice for 10-20 minutes, then take a break. Avoid icing directly on the skin to prevent damage—always wrap the ice in a cloth or towel. After the initial 24-48 hours, consider switching to other methods like gentle movement or heat to support healing.

4. Beyond Ice: The POLICE Approach: Evidence supports using POLICE (Protect, Optimal Load, Ice, Compress, Elevate) rather than the old RICE method. This means gradually loading the injured area with safe, gentle movement as soon as it’s comfortable, which can speed up recovery.

💡 Tips for Using Ice Safely and Effectively
- Limit Icing Time: Stick to short bursts (10-20 mins) to avoid overdoing it. You don’t need to ice continuously—1-2 times a day can be enough.
- Combine with Gentle Movement: If it’s safe to move, gentle, controlled exercises can boost blood flow and support healing.
- Switch to Heat After 48 Hours: Once the initial inflammation has gone down, warmth (like a warm compress or bath) can ease muscle stiffness and promote blood flow.

Want more information? Check out the video below!

https://youtu.be/uvrcHWvNbM8

💬 What’s Your Go-To for Injury Relief?
Have you tried different methods for injury recovery? Ice, heat, or something else? Drop a comment and let us know!

We discuss the latest guidance for the role of using ice to treat injuries and whether this should still be done!REHAB PROGRAMS:https://amrphysionottingham.c...

22/11/2024

📢 Latest Evidence on Rotator Cuff Tendinopathy: Management & Tips 💪

Hey, everyone! If you or someone you know is struggling with rotator cuff tendinopathy, here’s an update on the latest evidence and management options that could help you make a smooth recovery. Let’s dive into the best practices backed by recent research!

📊 What’s New in the Evidence?
1. Exercise Therapy Remains Essential: Exercise, especially strengthening and endurance work targeting the shoulder and rotator cuff, is still the first line of treatment. Gradually increasing load with tailored resistance exercises has been shown to reduce pain and improve function over time.

2. Heavy Slow Resistance (HSR) Training: New studies suggest HSR training, involving controlled, slower movements with resistance (such as weights or resistance bands), can be especially effective. This technique focuses on increasing tendon strength without overstressing the shoulder.

3. Shockwave Therapy & Ultrasound: For chronic cases, shockwave therapy has shown promise in reducing pain and inflammation, especially when combined with exercise. Therapeutic ultrasound is also seeing renewed interest, as some evidence suggests it may improve tendon healing in specific cases.

4. Corticosteroid Injections – Use Sparingly: While steroid injections can offer quick pain relief, new guidelines recommend using them cautiously and only as a short-term solution. Over-reliance can actually weaken tendons over time. Best to discuss this option with a specialist.

5. Education and Activity Modification: Learning about rotator cuff mechanics and managing daily activities that stress the shoulder (like lifting or repetitive overhead movements) can be incredibly helpful. Simple adjustments in movement can reduce strain on the tendon as it heals.

💡 Tips for Managing Rotator Cuff Tendinopathy:
- Stick to Your Exercise Plan:** Consistency with your exercise routine is key to recovery. Seek guidance from a physio who can tailor exercises for your specific situation.
- Ease into Activities: Avoid rushing back into activities or exercises that strain the shoulder. Gradual, controlled movements can speed up healing and build strength safely.
- Pain Management Tools: Ice packs, nonsteroidal anti-inflammatory meds, or gentle stretches can provide pain relief. Remember, though, to prioritise exercise-based recovery as the primary approach.
- Stay Updated on New Treatments: New therapies like platelet-rich plasma (PRP) injections are being researched but aren’t yet widely recommended. Ask your physio or GP if you’re curious!

Want to take control of your rotator cuff pain? Check out our blueprint below!

https://amrphysionottingham.co.uk/shop/product/rotator-cuff-treatment-program/

If you’ve tried any of these treatments or have your own recovery tips, please share in the comments! 💬

22/11/2024

📢 Latest Evidence on Rotator Cuff Tendinopathy: Management & Tips 💪

Hey, everyone! If you or someone you know is struggling with rotator cuff tendinopathy, here’s an update on the latest evidence and management options that could help you make a smooth recovery. Let’s dive into the best practices backed by recent research!

📊 What’s New in the Evidence?
1. Exercise Therapy Remains Essential: Exercise, especially strengthening and endurance work targeting the shoulder and rotator cuff, is still the first line of treatment. Gradually increasing load with tailored resistance exercises has been shown to reduce pain and improve function over time.

2. Heavy Slow Resistance (HSR) Training: New studies suggest HSR training, involving controlled, slower movements with resistance (such as weights or resistance bands), can be especially effective. This technique focuses on increasing tendon strength without overstressing the shoulder.

3. Shockwave Therapy & Ultrasound: For chronic cases, shockwave therapy has shown promise in reducing pain and inflammation, especially when combined with exercise. Therapeutic ultrasound is also seeing renewed interest, as some evidence suggests it may improve tendon healing in specific cases.

4. Corticosteroid Injections – Use Sparingly: While steroid injections can offer quick pain relief, new guidelines recommend using them cautiously and only as a short-term solution. Over-reliance can actually weaken tendons over time. Best to discuss this option with a specialist.

5. Education and Activity Modification: Learning about rotator cuff mechanics and managing daily activities that stress the shoulder (like lifting or repetitive overhead movements) can be incredibly helpful. Simple adjustments in movement can reduce strain on the tendon as it heals.

💡 Tips for Managing Rotator Cuff Tendinopathy:
- Stick to Your Exercise Plan:** Consistency with your exercise routine is key to recovery. Seek guidance from a physio who can tailor exercises for your specific situation.
- Ease into Activities: Avoid rushing back into activities or exercises that strain the shoulder. Gradual, controlled movements can speed up healing and build strength safely.
- Pain Management Tools: Ice packs, nonsteroidal anti-inflammatory meds, or gentle stretches can provide pain relief. Remember, though, to prioritise exercise-based recovery as the primary approach.
- Stay Updated on New Treatments: New therapies like platelet-rich plasma (PRP) injections are being researched but aren’t yet widely recommended. Ask your physio or GP if you’re curious!

Want to take control of your rotator cuff pain? Check out our blueprint below!

https://amrphysionottingham.co.uk/shop/product/rotator-cuff-treatment-program/

If you’ve tried any of these treatments or have your own recovery tips, please share in the comments! 💬

Relieve rotator cuff pain with our digital treatment program. Tailored rehab plans, expert guidance, and convenient access from any device.

22/11/2024

📢 Load Management in Rehab: Why It’s Key to a Successful Recovery 🏋️‍♂️⚖️

Hey, everyone! If you’re working through an injury, understanding **load management** can make a huge difference in your recovery journey. Whether you’re dealing with a sports injury, back pain, or just aiming to return to activity safely, here’s why managing load is so important and how to get started.

📊 What is Load Management & Why Does It Matter?
1. Gradual Progression for Healing: Load management means gradually increasing the amount of stress you put on your muscles, tendons, and joints. This helps tissues adapt and heal without being overwhelmed, reducing the risk of re-injury.

2. Avoids ‘Too Much, Too Soon’: One of the main causes of injury setbacks is doing too much too quickly. With load management, you control the pace, allowing time for your body to rebuild strength and resilience in a safe, structured way.

3. Supports Long-Term Recovery: Recent research shows that a balanced approach to load improves both short-term recovery and long-term outcomes. By respecting your body’s limits, you’re not only recovering now but also setting yourself up for more sustainable results down the line.

4. Prevents Compensations & New Injuries: Overloading one area can lead to compensations, where other muscles or joints take on extra strain. Load management keeps your movements balanced, helping to prevent new injuries as you recover.

💡 Tips for Effective Load Management
- Work with a Physio or Trainer: A professional can help you create a customised plan to gradually increase load while protecting your injury. They can also monitor your progress and make adjustments as needed.
- Start Light & Go Slow: Begin with light exercises that are comfortable and pain-free, then slowly increase intensity or duration over time. Remember, consistency beats intensity in rehab!
- Listen to Your Body: Pain, swelling, or excessive fatigue are signs to ease off. It’s okay to push a bit, but respect your body’s signals—slow and steady wins the race.
- Track Your Progress: Keeping a log of exercises, loads, and any pain or discomfort can help you and your physio spot patterns and make safe adjustments.

💬 What’s Your Experience with Rehab?

Have you used load management during recovery? Share your tips or story in the comments below!

22/11/2024

📢 Protein & Training: Why It’s Essential for Your Gains 💪🍗

Hey, everyone! Whether you’re lifting weights, running, or doing any kind of training, protein is key to making the most of your efforts. Let’s look at why protein is so important for recovery, strength, and overall fitness, along with some easy tips on getting enough of it!

📊 Why Protein Matters in Training
1. Supports Muscle Repair & Growth: Training puts stress on your muscles, and protein provides the building blocks (amino acids) they need to repair and grow stronger. Getting enough protein helps maximise strength gains and muscle tone.

2. Boosts Recovery: Protein is essential for recovery after tough workouts, reducing muscle soreness, and helping you bounce back faster. This means you can train harder and more often with less downtime.

3. Aids Weight Management & Satiety: Protein is highly satisfying and can help keep hunger in check. It also has a high “thermic effect,” meaning your body burns more calories digesting it compared to carbs or fats—a bonus if you’re working on managing weight.

4. Preserves Muscle During Fat Loss: If you’re training while aiming to lose body fat, getting enough protein helps maintain muscle, so you’re more likely to lose fat rather than muscle mass.

💡 Tips for Getting Enough Protein
- Plan for Protein with Every Meal: Aim to include a protein source in every meal—think eggs, chicken, fish, Greek yogurt, or beans if you’re plant-based.
- Consider Protein Shakes: If you find it hard to meet your protein needs through food alone, a protein shake can be a quick and convenient way to fill the gap, especially post-workout.
- Track Your Intake: Depending on your goals, aim for around 1.2-2 grams of protein per kilogram of body weight each day. This range supports muscle maintenance and growth for most active people.
- Experiment with Different Sources: Variety is key! Try lean meats, fish, eggs, dairy, legumes, and high-protein grains like quinoa to keep meals interesting and balanced.

💬 What’s Your Favourite Protein Source?
Are you a fan of protein shakes, chicken, tofu, or something else? Share your go-to protein source in the comments, and let’s inspire each other to stay fuelled and strong!

22/11/2024

📢 Yoga: Latest Evidence on Benefits & Tips for Getting Started 🧘‍♀️🧘‍♂️

Hey, everyone! Curious about the benefits of yoga and whether it’s worth adding to your routine? New research has revealed more about how yoga can support both physical and mental health. Here’s a look at the latest evidence and some top tips to make the most of it!

📊 What’s New in the Research?
1. Improves Flexibility & Strength: Studies continue to confirm yoga’s benefits for flexibility, core strength, and balance. Regular practice can reduce stiffness and improve functional strength—perfect for anyone wanting a low-impact way to stay strong and limber.

2. Reduces Stress & Anxiety: New evidence shows that yoga significantly reduces stress and anxiety by helping to lower cortisol levels. Mindful breathing and slow, controlled movements can have a calming effect, making yoga a powerful tool for mental health.

3. Supports Back Pain & Joint Health: Yoga is increasingly recommended for chronic back pain, with specific poses targeting spinal health, mobility, and core strength. People with arthritis or joint pain may also find that gentle yoga improves mobility and reduces stiffness.

4. Boosts Heart Health: Evidence suggests yoga’s combination of physical activity and stress reduction benefits heart health. Regular practice has been shown to lower blood pressure, reduce inflammation, and improve circulation.

💡 Tips for Getting Started with Yoga
- Start Slow & Easy: Beginners should start with gentle yoga styles, like Hatha or Yin yoga, focusing on slower poses and stretching. These are perfect for getting comfortable with the basics.
- Listen to Your Body: Yoga is all about respecting your limits. If a pose feels painful or uncomfortable, ease out of it or try a modified version. Over time, your flexibility and strength will improve.
- Make it a Habit: Consistency is key! Try to practice a few times a week, even if it’s just 10-15 minutes. There are loads of online classes available to help you find a routine that works for you.
- Combine Breath with Movement: Focusing on your breathing helps deepen each stretch and boosts relaxation. Deep, mindful breathing is a major part of yoga’s benefits, so let it guide each movement.

💬 What’s Your Yoga Experience?

Have you tried yoga? What’s your favourite style or pose? Share your experience in the comments and let’s inspire each other!

12/11/2024

📢 Core Exercises & Back Pain: Latest Evidence & Top Tips for Relief 🧘‍♂️

Hey, everyone! If you’re managing back pain or just want to strengthen your core, new evidence has emerged on how core exercises can help (and the best ways to do them!). Let’s go over some of the most effective methods and what recent research says about managing back pain with core stability.

📊 What’s New in the Evidence?
1. Core Stability Training for Lower Back Pain: Studies continue to support core stability exercises, like planks, bird-dogs, and dead bugs, as they can improve strength, posture, and pain levels. Building core endurance, rather than sheer strength, appears especially beneficial.

2. Specific vs. General Exercise: Research shows that both specific core exercises and general fitness activities (like walking, swimming, or cycling) help reduce back pain. So, you don’t need to limit yourself to core exercises alone—balance is key!

3. Progressive Load Matters: Evidence suggests gradually increasing load over time helps build core endurance and reduce recurrence of back pain. Starting with low-intensity exercises and progressing is crucial to avoid aggravating pain.

4. Mind-Body Connection: Techniques that combine core stability with mindfulness, such as Pilates or yoga, have shown promising results. They not only build core strength but also help with flexibility and stress reduction—key factors in managing chronic back pain.

💡 Top Tips for Core Exercises & Managing Back Pain:
- Start Small, Build Gradually: Begin with low-impact core exercises like bridges, pelvic tilts, or bird-dogs. Once comfortable, you can progress to planks or more challenging moves.
- Consistency is Crucial: Regular, short sessions (3-4 times a week) are more effective than occasional intense workouts.
- Work with a Physio: A physio can design a plan specific to your pain level and goals. They can help you balance core work with other strengthening and stretching exercises that benefit your back.
- Mind Your Posture: Core exercises help stabilise your spine, which can improve posture over time and reduce strain on your back during daily activities.

Want more information? Check out our video below!

https://youtu.be/AecoUqJGpcQ

💬 Tell Us Your Experience!
Have core exercises helped with your back pain, or do you have a favourite exercise that works well for you? Drop a comment and let us know!

HLA GYM PROGRAMS:https://amrphysionottingham.co.uk/shop/product/hla-aesthetics-training-program/We discuss the history of the relationship between core stabi...