Conquering Knee Pain: The role of Sports Therapy

Patellofemoral Pain Syndrome (PFPS) is a common knee condition that affects individuals of all ages and activity levels. Characterised by pain around or behind the kneecap (patella), PFPS often arises from overuse, muscle imbalances, or improper biomechanics. While PFPS can be frustrating, sports therapy offers effective interventions to alleviate pain, restore function, and prevent recurrence.

Understanding Patellofemoral Pain Syndrome

PFPS occurs when the patella does not track properly within the femoral groove, leading to increased pressure and irritation on the surrounding structures. Activities such as running, jumping, squatting, and prolonged sitting can exacerbate symptoms, causing pain with daily movements and exercise.

Sports Therapy Intervention

Sports therapy plays a crucial role in the management of PFPS, focusing on addressing underlying biomechanical issues, improving muscle strength and flexibility, and optimising movement patterns. Here's how we can help individuals overcome PFPS:

1. Assessment

A comprehensive assessment is conducted to identify contributing factors to PFPS, such as muscle weakness, tightness, or faulty movement patterns. We will analyse gait (walking patterns), joint alignment, and muscle imbalances to tailor a personalised treatment plan.

2. Muscle Strengthening

Specific exercises are prescribed to strengthen the muscles around the knee, particularly the quadriceps, hamstrings, and hip abductors. Strengthening these muscles helps stabilise the knee joint, improve patellar tracking, and reduce pain during weight-bearing activities.

3. Flexibility Training

Stretching exercises target tight muscles, such as the quadriceps, hamstrings, hip flexors, and iliotibial band (ITB), to improve flexibility and joint mobility. Enhanced flexibility reduces tension on the patella and surrounding structures, alleviating pain and improving movement mechanics.

4. Movement Re-Education

Sports Therapists guide individuals through movement re-education exercises to correct faulty movement patterns and improve biomechanics during functional activities. This may involve proper squatting, lunging, jumping, and landing techniques to reduce stress on the knee joint and promote pain-free movement.

Conclusion

Patellofemoral Pain Syndrome can be a persistent and painful, but by addressing underlying biomechanical issues, strengthening weak muscles, improving flexibility, and optimizing movement patterns, sports therapy empowers individuals to overcome PFPS and return to their desired activities pain-free.

If you’d like to book in for a sports therapy consultation, please call us on 01202 604707 or email admin@wimbornewellnesscentre.co.uk.

What type of care do chiropractors do?

We have probably all heard of the words ‘adjustment’ and ‘manipulation’ and have the classic marmite response to the popping and clicking sounds that an adjustment makes. Some of us actively seek it out as we find it so satisfying, others find it scary or cringey. But did you know that’s only one small part of the many different types of treatment that chiropractors offer? Read more to find out what else we can do!

Acupuncture

That’s right! Most of our chiropractors are trained in medical acupuncture, also known as dry needling. Dry needling is an excellent form of gentle care and can treat a variety of muscular conditions such as tendinitis or muscle strains, as well as relieve the pain in more acute conditions such as a slipped disc or frozen shoulder. We often will use dry needling alongside a full treatment.  

Trigger point therapy

You know when you’re getting a sports massage and they hold those sore spots for several seconds? That is known as trigger point therapy, and a lot of chiropractors will do this in the treatment along with other treatment modalities. How trigger point therapy works is it helps to relax and ease muscle tension which both eases pain and will make the rest of the treatment more effective.

Activator Therapy

You know of this if you have seen or had it – but we also use a tool called an activator. Which is a small hand sized tool which has a cushioned end that moves quickly with an impulse. We can adjust joints using this tool. It is gentler than our typical adjustments and doesn’t make a clicking or popping sound either – however the mechanism and outcome is the same: moving the joints to relieve inflammation around the nerves and reduce pain and tension.

Flexion distraction

This technique is a real fan favourite – and very effective for managing acute lower back pain. We place parts of the bench up so your lower spine is open and flexed, then we use our hands to increase the stretch and lightly traction your lower back. Again, we will almost always use this alongside other treatment modalities.

Traction

Another favourite of mine, traction is the technique where we lightly pull and open joints. We can do this on the neck, shoulders, lower back, hips, and ankles. The pressure is light enough, so it doesn’t feel too stretchy, but strong enough to really feel and benefit from the release in pressure on the joints. This is great for patients who suffer from conditions such as migraines and fibromyalgia.

Mobilisation

Mobilisation is an extremely effective technique which we can use on almost every joint in the spine and the body. Chiropractors will specifically mobilise stiff joints in your spine which are very difficult to move yourself. This mobilisation not only helps to loosen the joints and reduce pain and stiffness, but they also increase synovial fluid around the joint which helps keep the joint lubricated and prevents injury and wear and tear! It’s an all-rounder and we use it in most of our treatments.

Diversified Adjustments

These adjustments are what we are known best for, and it is a technique where we use our hands to adjust specific joints in the body. By doing this we do several different things – such as reducing inflammation, increasing mobility, and reducing pain as mentioned above with the other techniques we offer. It is not the be all and end all, but if you are fit and healthy it is often a technique that will really benefit you! 

Now you can see that we are not all about the pops and clicks and we have a vast array of techniques that we use in our treatments with our patients every day. If you are suffering and want to seek help, then book in for a consultation with us and we can see how we can help you! Call us on 01202 604707 or email admin@wimbornewellnesscentre.co.uk to book in.

Bouncing Back Stronger: Sports Therapy for Ankle Sprains

Ankle sprains are among the most common injuries, affecting individuals of all ages and activity levels. Whether it's a misstep on uneven terrain or a sudden twist during sports, the resulting pain and instability can disrupt daily life and hinder mobility. Fortunately, we can help using effective interventions to accelerate recovery and prevent future incidents.

An ankle sprain occurs when the ligaments supporting the ankle stretch or tear due to excessive force or twisting motion. This can result in pain, swelling, bruising, and difficulty bearing weight on the affected ankle. Without proper treatment and rehabilitation, recurrent sprains and chronic instability may develop, increasing the risk of long-term complications.

Sports Therapy Intervention

Sports therapy plays a crucial role in the management of ankle sprains, focusing on reducing pain, restoring range of motion, improving strength and stability, and facilitating a safe return to activity. Here's how physiotherapy can help:

1. R.I.C.E. Protocol

We often recommend the R.I.C.E. protocol (Rest, Ice, Compression, Elevation) immediately following an ankle sprain to minimise swelling, alleviate pain, and promote healing.

2. Manual Therapy

Hands-on techniques such as massage, joint mobilisation, and gentle stretching are used to reduce pain, improve joint mobility, and enhance tissue healing. Manual therapy helps alleviate muscle tension, restore normal biomechanics, and prevent the formation of scar tissue.

3. Prescribed Exercises

A tailored exercise program is designed to strengthen the muscles surrounding the ankle joint and improve proprioception (the body's sense of joint position and movement). Exercises may include balance and stability exercises, resistance training, and functional movements to enhance ankle strength, stability, and coordination.

4. Proprioceptive Training

Proprioceptive training involves activities that challenge balance, coordination, and spatial awareness to retrain the neuromuscular system and reduce the risk of future ankle sprains. This may include balance exercises on unstable surfaces, proprioceptive drills, and sport-specific movements to improve agility and responsiveness.

5. Functional Rehabilitation

We also incorporate functional rehabilitation exercises and activities that mimic real-life movements and demands to ensure a safe and successful return to daily activities, work, and sports. They gradually progress the intensity and complexity of exercises while monitoring for any signs of pain or instability.

Conclusion

By addressing pain, restoring function, and improving strength and stability, sports therapy empowers individuals to bounce back stronger and resume their active lifestyles with confidence. If you've experienced an ankle sprain, seeking prompt sports therapy care can expedite your recovery and prevent future injuries, allowing you to get back on your feet and back to doing what you love. If you’d like to book in for a sports therapy consultation then give us a call on 01202 604707 or email admin@wimbornewellnesscentre.co.uk

Golf injury, and how chiropractic care can help!

Generally speaking, golf is a relaxing game, one that is meant to be enjoyed! More to the point, it clearly lacks the risk of other partial or full-contact sports. However, that doesn’t mean that there aren’t ways that people can’t sustain painful golf injuries. Common golf injuries involve injuries to the lower back, elbow, and shoulder.

Thankfully, with proper awareness, you can prevent golf injuries. Additionally, in the event that you do hurt yourself playing golf, there is no shortage of available golf injury treatment.

GOLF INJURY PREVENTION

Like most sports, golf injury prevention is simply a matter of preparing your body for the game of golf and ensuring that you are doing what you need to do in order to prevent such an injury. Some common injury prevention methods involve the following:

• Warm-up: Make sure to stretch! Dynamic warm-ups and take some practice swings before playing. This will ensure that your muscles are ready to go when you start to swing as hard as you can. Ten minutes of low-impact exercise and stretching should do the trick!

• Talk to an expert: Golf pros are about more than just improving your score: They are also about preventing injury. A golf expert can examine your swing and help make sure that you aren’t doing your body any long-term damage. Our chiropractors can detect dysfunction and problems in areas of your movement patterns that can lead to injury.

• Go slow: Start slow – particularly when you are first learning how to golf. Don’t jump right into a long, 18-hole game. Instead, play a few holes and use the golf cart. Gradually work your way up from there.

• Exercise and stretch – even when not golfing: All of this can help get your body ready for physical activity and prevent an injury in the first place. This obviously has the added bonus of getting you into shape.

GOLF INJURY TREATMENTS

Sometimes, no matter how hard you try, you hurt yourself anyway. Thankfully, there are many ways you can treat a golf injury.

The specific method of treatment obviously depends on what exactly you do to yourself. In some cases, rest and over-the-counter medication may be all you need. In more painful cases, conservative care can really help.

However, regardless of how you hurt yourself, you’ll need to make some changes in order to make sure that you don’t do so again. First, you should adjust your pre-game routine in order to better incorporate the prevention techniques noted above. This will help to minimise the risk of hurting yourself in the future.

Second, you will likely want to incorporate strength-training techniques and regular exercise. Exercise can help to increase your muscle mass, keep your body loose, and strengthen your ligaments, tendons, and other parts of your body that may be involved in an injury.

You should also seriously consider chiropractic care. Chiropractic care can help you recover from an injury by reducing inflammation, correcting your spine alignment, working on your tight or injured muscles or making other appropriate adjustments that can help your recover from a sports injury. Additionally, a good chiropractor will work to ensure that you are holistically addressing your physical care by improving your posture, giving you exercises, and potentially incorporating other modalities of healing into your wellness routine. All of this can not only help you recover from an injury but prevent another one later down line!

If you want more information or would like to book an appointment please call 01202 604707 or email admin@wimbornewellnesscentre.co.uk.

Understanding Meniscus Injuries and how sports therapists can help!

Meniscus injuries are a common occurrence, especially those who engage in physical activities that involve sudden twisting or turning of the knee. The meniscus is a piece of cartilage that acts as a cushion between your thighbone and shinbone. When it gets torn or injured, it can result in pain, swelling, and limited mobility.

There are several ways meniscus injuries can happen, including sudden twists, pivoting, or direct impact to the knee. The severity of the injury can vary, ranging from a minor tear to a more serious one that may require surgical intervention.

Sports Therapists play a crucial role in the management and rehabilitation of meniscus injuries. Here’s how we can help:

·       First of all, we assess and diagnose the injury by going through an in-depth assessment. This includes a range of tests assessing range of motion, muscle strength testing and special testing to determine the extend and severity of the injury. - Once the injury is diagnosed, we develop a customised treatment plan tailored to the individual’s specific needs and goals. This may include a combination of therapeutic exercises, manual therapy, soft tissue techniques and education - We then prescribe specific exercises aimed at strengthening the muscles around the knee, improving flexibility, and restoring normal movement patterns. We also look into functional training to help manage proper techniques for activities of daily living, stability and confidence. These exercises not only help in healing the injured meniscus but also reduce the risk of future injuries.

·       We also help to educate patients about their injury, including how to manage pain and swelling, proper techniques for activities of daily living, and strategies to prevent re-injury. This sometimes provides some relief to the patient and allows them to understand what is actually going on

If you suspect you have a meniscus injury, don’t hesitate to contact us for expert assessment and personalised care. You can call us on 01202 604707 or email admin@wimbornewellnesscentre.co.uk.