Herts Pain & Injury Clinic

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Herts Pain & Injury Clinic

Osteopathic clinic based in Radlett and Hitchin. Home visits available! Osteopathy and Sports Massage in Hertfordshire

20/12/2021

So today marks the day that I officially hand the reigns over to James!

A huge huge huge thankyou to every single patient that has supported me over the years!

I’ll still be practising Osteopathy up in Lincolnshire at alongside running the with Harry and the 2 doggos!

12/09/2021

Plantafascitis

Plantarfasciitis is where you have pain on the bottom of your foot, often around your heel and arch. The plantar fascia is a strong piece of connective tissue that goes from the heel to the toes.

Signs for foot pain being plantarfasciitis are:
* The pain is much worse when you start walking after sleeping or resting
* Difficulty to raise your toes off the floor

Possible causes for plantarfasciitis are but not limited to:
* Recently starting to exercise on hard surfaces
* Sudden increase in walking, running or standing up
* Tight calf muscles
* Wearing shoes with poor cushioning or support

What could you do to help
You can use ice on the sole of your foot but this should be done after 48 hours of the initial onset, this is in accordance to the NHS guidelines. Also you can roll the sole of your foot on a tennis ball. Alternatively you can incorporate the 2 by popping a water bottle in the freezer and rolling the sole of your foot on that. Finally stretching out those tight calf muscles as this will help to relieve stress and pressure off the heel.

06/09/2021

🏃‍♀️🔥Warm ups. What and why we do them?

🔥 A warm up helps you to increase your cardiovascular activity by giving your blood vessels and heart a chance to gently ease into activity. This also raises your body temperature slightly and warms up your muscles and joints before exercise.

⏰ Research shows that an optimal warm up is 5–10 minutes for a wide range of physical activities. Warm ups should initially focus on whole body cardiovascular output and larger muscle groups.

🥍 🤸🏽‍♀️ A warm up should be specific to what activity your doing and no two warm ups are the same. For example a ball throwing sport such as lacrosse is going to have an emphasis on different muscle groups than that of a non ball throwing sport such as gymnastics. But most importantly, make sure to listen to your body as this is key in avoidance of injuries.

18/07/2021

😷 UPDATE 😷

Following guidance from our governing body and PHE we will be continuing to wear full PPE in clinic due to being in a medical environment.

Masks will still be essential during your appointment (unless medically exempt).

09/07/2021

Why do some people always seem to sprain their ankles?

In my opinion, ankle sprains are one of the most underestimated injury.

Rehabilitation, regardless of the severity, is absolutely imperative to prevent future occurrences.

When you sprain your ankle, the receptors in the tendons and ligaments are disrupted and lose their ability to efficiently send messages to the brain.

This affects your proprioception (stability and balance) and makes your ankle more vulnerable to future injury.

Our osteos can help develop a rehab program to bullet proof those ankles.

29/06/2021

Office workers! 💻

We’re not designed to sit at a desk for hours on end so it’s no surprise that we start getting aches and pains after a day at work!

There’s a few things you can do to keep these niggles at bay!

💦 Use a glass for water instead of a big bottle! This will mean you have to keep getting up to fill it up! Giving you an excuse to keep yourself moving!

🖥 Vary your desk set up if you can! Spend the morning stood up and afternoon sat down!

🥗 Try to avoid eating your lunch at your desk! Get up and move elsewhere!

28/03/2021

ITS COMPETITION TIME/FREE TWO NIGHT STAY WITH BREAKFAST!!⁣
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To promote our recently renovated rooms what better way than to give you an opportunity to stay for FREE!⁣
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With the ever nearing summer and the idea of spending it here in the UK settling in a little now, we thought we would give away a two night stay in our newly renovated Griffiths Suite (subject to availability)!! ⁣
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You will win a two night stay and breakfast on both mornings and all you have to do is TAG THREE FRIENDS in the comments, don’t forget to SHARE and also FOLLOW our page! ⁣
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This competition will be run on Facebook and Instagram so head over to our alternate page to increase your chances of winning!⁣
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The winner will be revealed on the 10th of April and we look forward to seeing you all soon!! ⁣

WARNING THERE IS A FAKE PROFILE SENDING DMS TO PEOPLE WHO ARE REQUESTING BANK DETAILS, THIS IS A FREE COMPETITION WE WILL NEVER REQUEST PAYMENT INFORMATION! IT IS NOT US !! PLEASE REPORT IF YOU RECEIVE A MESSAGE.
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12/03/2021

Laura’s been busy training for her 5 mile swim in September!! Roll on some warmer weather and sunshine!! 🏊🏼‍♀️ ☀️

17/02/2021

Knee Pain in Runners 🏃‍♀️ ⁣
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Iliotibial band (IT) syndrome is one of the most common causes of lateral knee pain in runners .⁣
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Typically runners with ITB syndrome will complain of pain on the outside of their knee. In some cases, the pain may travel up to the outside of the pelvis. Symptoms tend to be worse when running or walking, particularly downhill or coming downstairs. Symptoms may completely settle whilst not training, but then as soon as you return to running they come back.⁣
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ITB syndrome is generally caused by a combination of factors, as with most injuries, but the end result is overloading the tissues to a point where they can no longer tolerate it. Some of the most common things we see that eventually lead to injury are; ⁣
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- Increase in running distance or speed over to short a time period ⏰ ⁣
- Incorrect fitting or unsuitable footwear 👟 ⁣
- Change in surface - running more hilly routes that involve lots of downhill or running on narrow footpaths 🏔 ⁣
- Lack of strength training to build resilience, particularly single leg work 🏋🏼‍♀️ ⁣
- Pre-existing injuries or biomechanical issues that may be affecting your gait 🏃‍♀️ ⁣
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There’s lots of things you can do to help prevent injuries like this occurring. Prevention is a lot easier (and less frustrating) than rehab! ⁣

08/02/2021

Our weekends are limited to dog walks and not a lot else at the moment. Yesterday was a particularly muddy one! 🐾

31/01/2021

Flexibility and Mobility 🙆‍♀️ 🤸🏽‍♀️ ⁣
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As with all training, your flexibility and mobility work should be specific to your training. ⁣
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It isn’t necessarily about being the bendiest you can possibly be, it’s about being mobile enough to stay injury free and focusing on the areas that will benefit you and your performance. ⁣
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You also need to be strong throughout the whole range of movement which is something that can become neglected. Flexibility alone isn’t enough to protect you from injury. ⁣
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Think about the movements that are important for your sport and base your mobility work on that! If in doubt, drop us a message!

25/01/2021

Both our Osteo’s have now had their first dose of the covid vaccine! ⁣
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It might be a while off yet, but we’re starting to see light at the end of this rather long tunnel! ⁣
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Address

Saint Albans
AL22JA

Website

http://www.hertspainandinjury.co.uk/

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