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Monday 9am - 5pm Tuesday 9am - 6pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

https://www.physioplustherapy.uk/staines-physiotherapy, https://g.page/r/CRCeS8DlTsFTEB0/review

Jaroslaw Frackiewicz Physiotherapy, The Thames Club, Wheatsheaf Lane, Staines (2026)

09/10/2025

🦵 10 FACTS ABOUT THE KNEE

🦴 The knee is the largest joint in the human body.

⚙️ It consists of three bones: femur, tibia, and patella.

🔄 It’s a hinge joint, but also allows slight rotation.

🧩 The menisci act as shock absorbers and stabilizers.

🦿 The anterior cruciate ligament (ACL) is one of the most commonly injured ligaments in athletes.

🧠 While running or jumping, the knee bears forces up to 7–8 times your body weight.

⏳ Knee osteoarthritis is one of the most common orthopedic conditions.

🦶 Foot or hip dysfunctions often lead to knee pain.

🧘‍♂️ Strong quadriceps and glutes are key for healthy knees.

💡 Knee “popping” or “cracking” is often physiological, not pathological.

08/04/2025

🦵✨ Home Remedies for Cracking & Popping Knees ✨🦵

Do your knees make popping or crunching sounds? 😬 While it can be alarming, it’s not always a sign of something serious. In many cases, home strategies can help reduce the noise and support healthy knees! 💪🧘‍♂️

Here are some tips to try:

🏊‍♂️ Low-Impact Physical Activity
Keeping your knees moving is key! Try:
• Swimming – great for joints and muscle support
• Walking – gentle movement improves circulation
• Stationary biking – strengthens without overload
• Water exercises – resistance + joint relief combo
👉 Start slow and gradually increase duration.

💆‍♀️ Massage & Self-Massage
Reduce muscle tension around the knee:
• Gentle self-massage for thighs and calves (avoid direct pressure on the joint)
• Foam rolling (but skip the IT band!) to ease tension in nearby tissues

💊 Joint-Supporting Supplements
Some can help rebuild cartilage and reduce inflammation:
• Boswellia Serrata – anti-inflammatory
• Vitamin C – supports collagen production
• Curcumin – natural inflammation fighter
• Glucosamine & Chondroitin – cartilage building blocks
• Collagen – key structural protein
• Hyaluronic acid – improves joint lubrication
• Omega-3 – powerful anti-inflammatory fatty acids
• MSM – supports tissue regeneration
⚠️ Always check with your doctor before starting supplements.

🧘‍♂️ Relaxation & Stress Management
Stress = tension = unhappy joints 😟
Try:
• Deep breathing
• Meditation or mindfulness
• 7–8 hours of sleep
• Progressive muscle relaxation

👩‍⚕️ When to See a Specialist?
Don’t ignore these signs:
🚨 Sharp pain
🚨 Swelling or inflammation
🚨 Knee instability
🚨 Symptoms after injury
🚨 No improvement after 2–3 weeks
🚨 Daily function is affected
Your physio or orthopaedic specialist can recommend the right treatment if needed!

🔁 Be patient and consistent – home care takes time, but your knees will thank you! 🧡

07/01/2025

Knee Osteoarthritis is a common condition that occurs when the cartilage in the knee joint wears down over time. 🦵✨ It often leads to pain, stiffness, and swelling, making everyday activities challenging. Staying active, maintaining a healthy weight, and physical therapy can help manage symptoms and improve quality of life. 💪😊 Don't let OA stop you—there are ways to keep moving! 🚶‍♀️🌟

09/09/2024

🦵 Did you know that the *Anterior Cruciate Ligament (ACL)* is located between the anterior intercondylar area of the tibia and the medial surface of the lateral femoral condyle? 🤯 This important ligament is around 38 mm long, 11 mm wide, and 5 mm thick! 📏

Within the ACL, there are two main bundles: the *anteromedial* and *posterolateral* fibers. During knee extension, the posterolateral fibers are more tense, while in flexion, the anteromedial fibers take on the tension. ⚙️ This intricate coordination keeps the knee stable! 💪

🌟 The ACL is one of the key stabilizers of the knee joint in the sagittal plane. During passive movement, it helps transform rolling motion into sliding motion. In active movements, it controls sliding, reducing harmful shear forces. 🌊

By controlling rotational movements of the lower leg, the ACL increases knee stability when extended. 🏃 It also plays a critical role in regulating muscle tension of the agonists and antagonists during movements in the joint—thanks to the proprioceptors and mechanoreceptors located within the ligaments. 👁️

Without these crucial functions, knee instability would be a real issue. 🚨 So, let's take care of our ACLs and keep those knees healthy! 🦵💥

26/07/2024

🌟🦵 Anatomy and Biomechanics of the Knee Joint 🦵🌟

The knee joint, also known as the hinge joint, is the largest joint in the human body! It's a complex structure where the femur, tibia, and patella meet, forming the femorotibial and femoropatellar joints, all encased within a shared joint capsule. 🦴✨

The knee joint features two connective menisci that adapt the joint surfaces during movement. It's supported by both external ligaments (collateral ligaments and the joint capsule) and very strong internal ligaments, namely the anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL). 🧬💪

Here's a quick breakdown:
🔸 Bones involved: Femur, tibia, and patella.
🔸 Joint head: Convex femoral condyles.
🔸 Joint socket: Slightly concave tibial condyles and patellar articular surface.
🔸 Joint capsule: Consists of an outer fibrous layer and an inner synovial membrane, uniquely layered in the knee.
🔸 Menisci: Lateral and medial menisci, slightly differing in size, which:

Deepen and fit the articular surfaces.
Allow rotational movements in the bent knee by sliding over the tibial surface. 🔄
Around the knee joint are several synovial bursae, often connected to the joint cavity, including:
🌟 Suprapatellar bursa
🌟 Subcutaneous infrapatellar bursa
🌟 Deep infrapatellar bursa
🌟 Semimembranosus bursa
🌟 Subcutaneous prepatellar bursa
🌟 Gastrocnemius bursa
🌟 Popliteal recess

Due to the high forces transmitted through the knee, the joint capsule is reinforced by many ligaments. The additional stability is provided by the cruciate ligaments and ligaments associated with the menisci, all surrounded by the fibrous capsule. We distinguish between external ligaments (medial collateral ligament, lateral collateral ligament, patellar ligament, patellar retinacula, oblique popliteal ligament, arcuate popliteal ligament) and internal ligaments (ACL, PCL, transverse ligament of the knee, anterior meniscofemoral ligament, posterior meniscofemoral ligament). 🔧🔗

The knee's movements include mainly flexion and extension, occurring around an axis passing through the femoral condyles, perpendicular to the length of the limb. The flexion and extension motion is a combination of rolling and gliding. Initially, up to around 20˚, the femur rolls over the tibia. Further movement transitions into gliding. The active range of flexion in the knee joint is 130˚, with passive reaching 160-170˚. A physiological hyperextension can go up to 10-20˚. The muscles involved in knee flexion are: the semitendinosus, semimembranosus, biceps femoris, gracilis, sartorius, gastrocnemius, and popliteus, while the muscles extending the knee are the quadriceps femoris and articularis genus. Rotational movements are minimal, being most pronounced at 90˚ flexion. The knee is most stable in extension. 🏃‍♂️💥

Keep your knees healthy and strong! 🌟💪

08/07/2024

🌟 What is a Baker's Cyst? 🌟

Hey everyone! 🖐️ Have you ever heard of a Baker's cyst? 🤔 Let me tell you all about it!

What is it? 🧐
A Baker's cyst, also known as a popliteal cyst, is a fluid-filled sac that forms behind the knee. 🦵💧 It's often caused by an underlying issue like arthritis or a knee injury. 🚑

How does it form? 🧬
When the knee produces too much synovial fluid due to inflammation or injury, this excess fluid can build up and create a cyst. 😲 It’s like a little balloon filled with joint fluid! 🎈

Is it dangerous? 😱
Not usually! A Baker's cyst is generally not dangerous, but it can be uncomfortable. It might cause swelling and stiffness in the knee, and sometimes even pain. 😖 If it ruptures, it can lead to swelling in the lower leg, which might look alarming but isn't typically harmful. 🚨

How to treat it? 💊
Treatment often focuses on addressing the underlying cause. This can include:

Rest 🛌
Ice ❄️
Compression 🧦
Elevation 🛏️
For persistent cases, physical therapy can be super helpful! 💪

Physiotherapy Treatment 🧑‍⚕️
As a physiotherapist, here’s what I recommend:

Strengthening exercises 🏋️‍♂️ to support the knee joint
Stretching routines 🧘‍♀️ to improve flexibility
Manual therapy 🤲 to reduce pain and swelling
Education 📚 on activity modifications to prevent further irritation
It's always best to consult with a healthcare professional to get a tailored treatment plan. 🩺

Got any questions about Baker's cysts or need help with knee pain? Feel free to reach out! 💬👇

Stay healthy and active, everyone! 🏃‍♀️🏃‍♂️

🧘‍♂️🏋️‍♀️💆‍♂️

27/06/2024

🌟🤩 What is Patella Tracking Disorder? 🤩🌟

🦵✨ Patella tracking disorder occurs when the patella (kneecap) doesn't move correctly, leading to discomfort and pain. 😫✨

The patella is a bone that rests over the knee joint. As you bend or straighten your knee, the patella slides up and down in a groove at the end of the thigh bone (femur). 🦵🔄 Patella tracking disorder happens when the patella doesn't glide smoothly within this groove. It often shifts towards the outside of the leg, though it can sometimes move inward, causing pain. 🔄😣

This condition is also referred to as patellofemoral pain syndrome or anterior (front) knee pain. 🦵💢

How does patella tracking disorder happen? 🤔

There are various reasons why patella tracking disorder can develop, often due to multiple contributing factors. Common causes include:
- The shape of the patella 🦴
- A shallow groove at the bottom of the thigh bone 📉
- Weak thigh muscles (Quadriceps) 🏋️‍♀️
- Imbalances, tightness, or looseness in the muscles, ligaments, or tendons in the hip, leg, or foot, creating biomechanical issues ⚖️🦵
- Overuse of the knee, especially through activities like running or jumping 🏃‍♂️🏃‍♀️
- Damage to the cartilage of the patella 🦵💔
- A significant blow to the patella, particularly from the side 🥊🦵

What are the symptoms of patella tracking disorder? 🧐

Typically, pain develops gradually unless triggered by a direct blow to the knee, which results in sudden pain. 😖 Other signs and symptoms include:
- Noticeable misalignment of the patella 👀❌
- Grinding, popping, or catching sensations in the patella when bending or straightening the leg 🔄😣
- Discomfort or pain when using stairs, transitioning from sitting to standing, sitting for long durations, or squatting 🪑⬆️🪑⬇️🏋️‍♀️
- The knee giving way 🤕

Stay informed and take care of your knees! 🦵💪❤️
🧘‍♂️🏋️‍♀️💆‍♂️

21/06/2024

Excited to announce that I'll be attending the 12th Surrey Knee Symposium! 🎉👩‍⚕️ This educational event is a fantastic opportunity for therapists interested in the management of knee injuries. 🦵💼

With a lineup of esteemed speakers such as Paul Trikha, David Elliott, Dr. James Noake, and many more, we will be diving into crucial topics like knee assessment and examination, clinical and radiological anatomy, case studies with live demonstrations, elite ACL rehabilitation, and treatment considerations for osteoarthritis and rheumatoid arthritis. 🗣️📚🔬

Looking forward to gaining new insights and connecting with fellow professionals in the field. 🤝🧠✨

Össur Surrey Orthopaedic Clinic

19/06/2024

🦵🦵Osgood-Schlatter Disease🦵🦵

- 💡 Growth spurts in children lead to tight muscles and tendons, increasing the risk of Osgood-Schlatter Disease.
- 💡 Proper management of sports load is crucial in allowing the affected area to heal and recover.
- 💡 Flexibility testing in hamstrings, calves, and quads helps identify areas that need attention during treatment.
- 💡 Treatment approach includes rest, flexibility exercises, and a gradual return to sports to prevent re-injury.
- 💡 Incorporating balance exercises during recovery helps improve proprioception and overall stability.
- 💡 Monitoring pain levels and adjusting activity levels based on the child's response is essential for effective treatment.
- 💡 Providing resources for stretching exercises and ongoing support can aid in the child's recovery process.

# # Impact of Growth on Children
- 🧒 Bones grow faster than muscles and nervous system, leading to tightness.
- 🧠 Nervous system adjustment to bone growth can cause muscle tension.
- 🦴 Tendons in children attach to cartilage, making them vulnerable to injuries like Osgood-Schlatter's.

# # Causes and Treatment of Osgood-Schlatter's
- 🩺 Osgood-Schlatter's results from excessive tugging on the patellar tendon's attachment point due to growth spurts.
- 🛑 Treatment approach: decrease load on the inflamed area, improve flexibility through stretches.
- 💪 Strengthening exercises may not be necessary, focus on rest, flexibility, and gradual return to sports.

11/06/2024

🌟 **Understanding Runner's Knee: Causes, Symptoms, and Prevention Tips!** 🌟

Runner’s knee, also known as patellofemoral pain syndrome, describes various conditions that cause pain around the kneecap 🦵. Common causes include running 🏃‍♂️ and activities that stress the knee joint. Harvard Medical School notes that runner’s knee is more prevalent in middle-aged women 👩‍🦳 and those who are overweight ⚖️.

**Symptoms of Runner's Knee:**
- Dull, aching pain around or behind the kneecap 😣
- Pain during walking 🚶‍♂️, climbing stairs 🪜, squatting 🏋️‍♀️, kneeling 🙇‍♀️, running 🏃‍♀️, sitting down or standing up 🪑, and sitting with bent knees for extended periods ⏳
- Swelling and popping or grinding sensations in the knee 🧊
- For iliotibial band syndrome, acute pain on the outside of the knee 😖

**Causes of Runner's Knee:**
- Irritation of knee soft tissues or lining 🩹
- Worn or torn cartilage 🧎‍♀️
- Strained tendons 🏋️‍♂️
- Overuse, trauma, misalignment, dislocation of the kneecap 🚑
- Flat feet 🦶, weak or tight thigh muscles 💪, inadequate stretching 🧘‍♀️, arthritis 🦴, fractured kneecap 🦵, and plica syndrome 🩺
- Referred pain from the back or hip 🩻

**Diagnosis and Treatment:**
- Diagnosis involves a medical history 📝, physical examination 🩺, and potentially blood tests 🧪, X-rays 📸, MRI 🧲, or CT scans 🖥️.
- Treatment usually includes the RICE method: Rest 🛌, Ice ❄️, Compression 💪, Elevation 🛏️.
- Over-the-counter NSAIDs 💊 (aspirin, ibuprofen) or acetaminophen can relieve pain.
- Physical therapy and specific exercises can help restore knee strength and range of motion 🧘‍♂️.
- Knee taping 🎗️, braces 🦵, and orthotic inserts 👟 may provide additional support.
- Surgery may be necessary for severe cartilage damage or kneecap realignment 🏥.

**Preventing Runner’s Knee:**
- Stay in shape and maintain good overall health 🏋️‍♀️.
- Stretch and warm up for at least five minutes before exercising 🧘‍♀️.
- Gradually increase your training intensity 📈.
- Wear proper running shoes with good shock absorption and fit 👟.
- Maintain good running form and avoid running on hard surfaces like concrete 🚫.

Your knees are vital for your active lifestyle. Follow these tips to keep them healthy and strong! 💪🦵✨

Stay fit, stay active, and take care of your knees! 💪🦵✨

---

If you’re experiencing knee pain or want personalized advice on preventing runner’s knee, schedule an appointment with me 📅🏃‍♂️🏃‍♀️

29/05/2024

**Jumper's Knee** (also known as patellar tendinopathy or patellar tendonitis) is an inflammatory condition or damage to the patellar tendon, which connects the kneecap (patella) to the shinbone (tibia). It is a common condition among athletes, particularly those involved in sports that require frequent jumping, such as basketball, volleyball, and athletics.

# # # Causes

Jumper's knee develops due to:
1. **Overuse and microtraumas**: Repeated jumping and landing movements can lead to overuse and stress on the patellar tendon.
2. **Excessive physical activity**: Intense training without adequate rest can contribute to inflammation.
3. **Inappropriate footwear**: Lack of proper cushioning in sports shoes can increase the risk of injury.
4. **Lack of proper warm-up**: Inadequate preparation of muscles and joints for physical activity can lead to injury.

# # # Symptoms

Symptoms of jumper's knee include:
- Pain and tenderness around the patellar tendon, especially during and after physical activity.
- Stiffness in the knee.
- Pain when pressing on the patella or its immediate vicinity.
- Swelling and redness.

# # # Physiotherapy

Physiotherapy is crucial in treating jumper's knee. It includes:
1. **Strengthening exercises**: Exercises aimed at strengthening the thigh muscles, especially the quadriceps, to relieve stress on the patellar tendon.
2. **Stretching**: Stretching the muscles of the front and back of the thigh to reduce tension on the tendon.
3. **Manual therapy**: Massage and mobilization techniques to improve circulation and reduce muscle tension.
4. **Ultrasound and laser therapy**: Physical therapy treatments that can accelerate healing by reducing inflammation and improving microcirculation.
5. **Kinesitherapy**: Functional exercises that restore full mobility and function of the knee joint.
6. **Taping**: Using kinesiology tapes to support the patellar tendon and reduce strain.

It's also important to limit physical activity that may have contributed to the injury during treatment and gradually return to full activity under the supervision of a physiotherapist.

24/05/2024

Thanks Nuffield Health Woking Hospital for last evening CPD Healthcare Education event. Topic: Robotic arm-assisted hip and knee joint replacement.

Jaroslaw Frackiewicz Physiotherapy

09/10/2025

08/04/2025

07/01/2025

09/09/2024

26/07/2024

08/07/2024

27/06/2024

21/06/2024

19/06/2024

11/06/2024

29/05/2024

24/05/2024

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Monday	9am - 5pm
Tuesday	9am - 6pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
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