Category Archives: Running

Acupuncture – how does it work? And will it cure Man-Flu?

A lot of people ask us about acupuncture. Not only the obvious things like: Does it hurt? How big are the needles? But also, How does it work? And, Will it help my sciatica/mood/tight muscles?

Sensible questions all round! Here, we try to provide some (mostly sensible) answers. Watch out for the science (anyone else remember Jennifer Aniston in the L’Oreal advert?) Let’s start at the beginning.

What is Acupuncture?

It’s the insertion of very thin needles into specific points on the skin. Part of Chinese medicine that’s been around for over 2000 years, it has been used commonly in Western societies since the 1970s. Physiotherapists use acupuncture for many different purposes, but the main ones are: to relieve pain, to reduce muscle tension, and to promote the body’s own healing processes as an accompaniment to other treatments such as manual therapy and relaxation teachniques.

Acupuncture (Copyright First Class Physiotherapy 2014)How Does Acupuncture Work?

*Science bit* By creating a very small and controlled amount of “sterile trauma” with the needle, acupuncture stimulates the body to produce endorphins (happy/pain-relieving hormones) and their receptors (which means not only do you have more hormone to create an effect, you also have a greater catchment area to “feel” that effect), as well as serotonin (stress-busters). The needle also stimulates A? nerve fibres. This produces another chemical which blocks the C fibres – the nerve endings for PAIN – from accepting input. Long story short: you swap the pain sensation for something more like a tingling or a heaviness, or a nice relaxed feeling instead.

Does it Hurt?

Well, not any more than you might expect from a very small needle (each one is about the width of a human hair). And quite often, a whole lot less than you’d expect. It depends what area we’re working on. Some parts of the body have more concentrated nerve endings per unit area, and these will natually be more sensitive (your hands and feet, for example). Some have fewer nerve endings (thighs, back etc). If there is a lot of muscle tension in the area, you can get a very strong sensation but conversely, you may not feel the needle at all.

So What Will I Feel?

Alongside the tingling or warm, heavy feeling, you may feel a little sleepy or even giggly (this one more common in men in my experience). Some people feel a little light-headed, and there can be side-effects that aren’t as much fun, like nausea or fainting. Usually the treatment won’t feel unpleasant at all, but if you don’t wish to proceed at any time, we’ll take the needles out immediately.

http://goo.gl/o3q62l (www.naturalwellnessgirl.com)

http://goo.gl/o3q62l (www.naturalwellnessgirl.com)

Where Will the Needles Be Put?

This will depend on what your symptoms are and where you feel them. Because of the way the channels are lined up in your body and along your limbs (think of them kind of like a long train track with lots of stations along it), you wouldn’t necessarily have to have the needles exactly where your pain is to still get a good effect. There are some points that are usually used in conjunction with others (called “formula” points), for instance the “4 gates”, which are points in both hands and both feet and help relieve pain. And there are points away from the spine, as well as closer to the spine on those “tracks” or Meridians, which will help send those messages along the appropriate nerve fibres to give you relief where you need it.

Are the Needles Sterile?

Yes, every one is individually packed and disposed of in our sharps boxes after a single use. Each needle also comes in its own plastic guide tube so your physiotherapist will not touch the part inserted into your skin.

How Many Sessions Will I Need?

Most conditions are treated with good effect in fewer than 6 appointments, but you might feel better after only one or 2 sessions. It will generally be clear after 2-3 sessions if the acupuncture is of benefit.

I Have (select an option) Epilepsy/a Pacemaker/Man-Flu, Can I Still Have Acupuncture?

Well, unfortunately no is the answer for some conditions like unstable heart conditions or over infected or broken skin, or for women in their first trimester of pregnancy. For people with diabetes, hepatitis, high/low blood pressure or a history of metal allergies, blood disorders or cancer, we’ll help you decide with more in-depth questions whether it’s best to proceed with acupuncture or not. We’ll also work with you to make sure that any treatments given are the current best practice for your specific condition, and in many cases, this doesn’t include acupuncture (man-flu included.)

When Can I BoGet In Touchok?

Any time by sending us an email (info@firstclassphysio.co.uk), giving us a phone (0141 2372 721) or popping in to see us. We offer a free 15 minute consultation, where you can tell us what ails you and we’ll let you know if physiotherapy would be advised (and if acupuncture is an option, how we suggest proceeding.)

Ankle sprains – what can we do?

Ah, beautiful day, isn’t it? And what lovely scenery/pavement in Glasgow. Do watch that kerb tho… Oh. Are you ok? Just going to walk it off? No? No.

That looks sore, and it’s starting to swell already. Oh dear.

Sound familiar? One of our previous blogs (here) covers the anatomy and first aid for twisted or sprained ankles (and defines what damage has actually been done), but here we’re going to go through what a physiotherapist will do.

First of all, you’ll have carried out your PRICE first aid (of course): protect, rest, ice, compress and elevate for the first 48 hours or so. You’ve got some lovely sensible shoes on and you’ve made your physiotherapy appointment, good stuff.

Balance checks

Balance Checks (www.canva.com)

So what are we going to do?

Observation

Well, first, we’ll have a look at you. Really, we’re checking for bruising, swelling, obvious limps or even more obvious sobbing etc (tissues will be available).We’ll have a look at the position of your foot (both sides) and ankle, as some people’s natural foot positions make them more susceptible to injuries.

Balance

Then we’ll look at you standing, to see if you can weight bear on your affected side. If you can, we might ask you to stand on one leg (I know, a lot of people struggle with this at the best of times, but we’ll look at both sides for a comparison.) If you’re able, we’ll also have a look at your balance with your eyes closed to test something called proprioception, which is your body’s own balance correcting mechanism when you don’t have visual input.

Active Range of Movement

Next, we want to know how much you’re able to move your ankle yourself (in other words: are you muscles and joints still working ok, or is pain or stiffness limiting movement?) NB It’s ok to take your normal painkillers or anti-inflammatories before your physio appointment – we’ll still be able to tell how sore you are! We’ll take a look at your other joints as well, as a sore ankle can affect all sorts of movement and cause you to tighten in your hamstrings, or give you an achy lower back for example.

Passive Range of Movement

We’ll be gentle, we promise. This is to see how far your joint will move without relying on your own muscles. We’ll also do specific ligament stress tests. To put it simply, a ligament’s job is to hold bones together, and if you’ve ruptured a ligament completely, the bones will move like they shouldn’t. This calls for a plaster cast I’m afraid.

Accessory Movement

This is where your joints move by gliding or sliding, rather than your conscious flexing and extending. We can test this in lots of different ways, most of which shouldn’t be too painful.

http://bit.ly/1YuTeP1

http://bit.ly/1YuTeP1

Muscle Power

Now let’s see if your muscles are working at all or if they’ve been inhibited by your injury or pain. We’ll test all your ankle movements, both sides, and probably have a quick look further up the chain too.

Palpation

Sounds fun. Quite often we see lots of swelling and oedema, and sometimes (if we’re really lucky) pitting oedema. That’s where your thumb mark stays put after you’ve pressed the swollen part. Physiotherapists know the anatomy underneath the skin and we’ll palpate the area to feel for anything untoward (like a “dent” where a ligament should be intact, or for areas of heat.)

Ok, by now you’re probably feeling a little poked and prodded, but that’s the general assessment over with. Now onto treatments. There is a vast range of modalities available, and our physiotherapists will find out what suits you best (for instance, ultrasound won’t be used if you already have metalwork around your ankle) and what will work for your particular injury.  Here are a few:

exercise – sounds obvious (we are physios after all), but you’d be amazed at how small, regular (easy!) movements of your toes, foot and ankle can improve the swelling. We’ll teach you appropriate stretches (especially for the calf) to help regain your flexibility. Then we’d progress your exercises to build strength and improve your balance and proprioception, to help you avoid future injuries like this

massage – veeeerrryy gentle at first, don’t worry, and we won’t be massaging within the first 72 hours of your injury, as this may increase the blood flow, and therefore the swelling. After that though, massage can help shift any excess fluid which has gathered at your ankle through gravity, returning it to your lymph vessels for drainage

acupuncture – brilliant for helping ease pain, but also good with encouraging healing on older injuries (so swelling that’s been hanging around a while)

ultrasound – (other electrotherapies are available) This is a pain free, swelling-reducing, scar tissue-organising treatment that takes just a few minutes (and no, unfortunately you won’t be able to see your ankle on a screen)

https://goo.gl/ewnU2i

https://goo.gl/ewnU2i

taping – different tapes for different dates (sorry). Kinesiotape is wonderful for helping reduce swelling and bruising appearance, and can help those inhibited muscles get back into action. More restrictive zinc oxide taping, or elastic adhesive tape can be used for your return to sport, but we prefer a strengthening program rather than relying on tape for restricting excess movement for a too-early return

advice and education – sounds obvious to us, but we can give you lots of information to help you better understand what’s going on in your body, so that you can do more of the right things and fewer of the wrong things

Pretty soon, you’ll be back out enjoying the nice weather (pavements), pain free and maybe even in heels.

If you’d like to speak to a physiotherapist, or make an appointment please call us on 0141 2372 721 or book online at www.tm2online.co.uk/firstclassphysio

 

Foam Party

What is foam rolling?

iliotibial band foam rollingFoam rolling is used more and more as a tool which allows self myofascial release. In other words it is being used as an aid for self-massage to release muscle tightness (trigger points) and to target the damaged fascia of the muscle.

 

So what is the fascia?

Fascia covers and protects your tissues, tendons, bones, ligaments, organs and, last but not least your muscles. Its main role is to prevent injuries by resisting internal and external forces that are placed on these structures. Its structure enables it to contract and relax; making it perfect for stabilisation, mobilisation and flexibility of your joints.

When a muscle is over exerted the fascia can be left with areas of scarring and rigidity (trigger points). This in turn can create tension in surrounding structures, which can produce pain, known as trigger points; this has a knock on effect throughout the body. Additionally it can reduce blood flow to particular areas, causing further damage and reduced healing times.

 

piriformis foam rollingPiriformis foam rolling

Okay, but how can foam rolling help?

Through applying pressure to specific trigger points, you are able to aid in the muscles recovery and assist in returning them to normal function. It can release these areas of damaged/ hardened tissue; in turn restoring blood flow and letting the muscles return to their ordinary strength and flexibility.

It can help your muscles go back to being elastic, healthy, and quick to respond when required. Finally, rolling your muscles can increase the flexibility, mobility and stability of your joints; leaving you less prone to injuries (yippee!).

Foam rolling or stretching?

Well, the simple answer is …BOTH!

Studies have found that the greatest results in flexibility and mobility, and decreased occurrence of injuries are shown when foam rolling and dynamic stretching are combined (C.Goad et al, 2014). The benefits of stretching alone before exercising is a grey area, with reports it lowers performance and energy.

 

So when should I use the foam roller?

foam rolling, trunk, back

As mentioned above, the foam roller is a great way to warm up a muscle prior to exercising; it also works well for increasing muscular recovery.

After a big workout or run, we can often feel quite sluggish and those ‘few stairs’ seems to bear more of resemblance to Mount Everest. This is called DOMS (delayed onset of muscle soreness) and the peak of this pain is normally 48 hours post exercise (hence the ‘delayed’ part). One of the most popular uses of the foam roll is to decrease the incidence and the severity of the DOMS experience; allowing athletes to return to training and normal muscle functioning earlier.

Foam rolling with First Class Physiotherapy

As Physiotherapists we have seen the benefits of incorporating foam rolling into our patient’s home exercise / running programmes; so much so that we have introduced a class which is suitable for all individuals no matter your previous rolling experience.

As a runner I personally do not know what I did before rolling; my patients and current class would tell you that I am a big fan of the ‘game changer’ – the foam roller.

Classes run on Wednesday evenings from 5.15pm and can be booked by phone or email.

If you have any further questions or would like to give it a go, please do not hesitate to contact us.

Best ‘Foam party’ you will attend.

New services for runners and cyclists

We have been working hard over the last few months planning some exciting new services for all you keen runners and cyclists out there. In the clinic we see a number of patients who sustain injuries through their sport which stops them from participating for a period of time. As physiotherapists we consider prevention just as important as treatment and so have decided to launch a new running service in January 2016, followed by a cycling package in May 2016.

 

Our new running prehablitation service will include a biomechanical assessment, a strength and conditioning class, bespoke running plans and a running group. We are also going to host evenings with guest speakers, including a nutritionist, a podiatrist and a sports psychologist.

 

RUNNERS…… Do you regularly get niggles or even injuries that stop you from being able to run the distance you want to run or do they slow you down? Would you like a full biomechanical assessment to help prevent injuries and improve your running style?

What is a biomechanical assessment?

A biomechanical assessment involves analysis of your running technique wwhich allows our expert physiotherapists to highlight errors in the way you move and problematic areas in your running gait. In addition to this our physiotherapists will assess joint and soft tissue movement, flexibility and strength; this is a series of movements that highlight mechanical faults that often cause running injuries. From this information we will develop a bespoke rehabilitation program including strength and conditioning, mobility/flexibility, running cues and running drills.

Who is a biomechanical assessment for?

This assessment is for any individual who enjoys running, long- or short-distance, who sustains recurrent niggles or wants to improve their running technique or performance.

Is there anything I should do before attending the appointment?

It is worth while to keep a running diary for up to 4 weeks before the assessment. Usually this can be done from memory and when booking the appointment you will be provided with a template to complete. Try not to make any changes to your running style or training pattern prior to this assessment.

How long does this assessment last?

This assessement will last 60 minutes, trainers and running clothes must be broght along to the appointment. The trainers should be your usual footwear when running.

 

Running Group

We will be starting a running group for all levels in the first week in January 2016, date to be confirmed soon. The meeting point will be at the clinic, entrance through 82 Gordon Street, you will be able to get changed and leave your belongings in the clinic and head off with a Jog Scotland qualified group leader and a another qualified physiotherapist. On completion of the run you are free to return to the clinic for some socialising where juice and a snack will be waiting.

 

Personalised running plans

Do you have ambition or desire to increase your running distance or speed, maybe you are considering competing in a 5k, 10k, half marathon or even a marathon, not sure how to go about safely and effectively increasing your distances to avoid injury. When not book in with one of our physiotherapists to discuss your requirements and create you a plan to meet your goals. This appointment will last 45 minutes and will involve 1-to-1 goal setting and a written training plan.

 

Strength and conditioning class

Most runners tend to enjoy one thing and one thing only….. running! They have no problem racking up the miles but neglect to look after the muscles that keep them running. It is important to encompase strength, condition and flexibility into your work out to avoid any unwanted injuries and to keep you balanced, make you stronger and faster. This 45 minute class will include specific exercises to target the key muscles involved in running, to improve core strength and general flexibility.

 

Cyclers…… don’t worry there will be a similar programme launching in 2016 and we will be in touch in the new year with more information on this.

 

If you have any questions or would like to book in for any of these services, please do not hesitate to contact us on 0141 2372 721 or email info@firstclassphysio.co.uk.