Check out the most recent posts from our expert physios –
Five Ways to Look After Your Joints
Maintain a Healthy Weight
Essentially the heavier you are, the greater the impact on your joints and the stronger your muscles have to be to control movements.
It is a common misconception that exercise will aggravate joint pain. Body weight exercises such as squats and lunges and light dumbbell exercises are great for maintaining functional range of motion and muscle strength.
Vary Your Routine
A mixture of impact and non-impact cardio is recommended for good bone density and strength training. Yoga and Pilates can also help to maintain good mobility.
Eat a Mediterranean Diet
A diet high in monounsaturated fats such as olive or rapeseed oil with plenty of fruit, vegetables, wholegrain, seeds and nuts is recommended to promote joint health. Omega 3 fats are also anti-inflammatory, so 1-2 portions of oily fish per week would also be beneficial.
Practice Good Posture
Maintaining good posture is key to preventing joint issues. It is also important to wear the correct supportive footwear for exercise and activity.
Will Physical Therapy Help My Foot Pain?
A recent study published by the Journal of Orthopaedic & Sports Physical Therapy presents evidence that a combination of manual therapy and rehabilitative exercises is the most effective way to treat foot pain.
In the study of 819,963 patients diagnosed with plantar fasciitis only 7.1% were prescribed physical therapy. These patients were given manual therapy 87% of the time and rehabilitative exercises 90% of the time. Researchers found that patients who received manual therapy as part of their treatment averaged fewer visits and had a lower cost of care than those who did not receive manual therapy.
If you have been diagnosed with plantar fasciitis, physical therapy offers evidence-based treatment options to help you recover from your pain.
2018 Consensus Statement on Treatment of Patellofemoral Pain
The British Journal of Sports Medicine have just released their updated guidelines on the management of Patella femoral pain (PFP). The consensus statement recommends:
Exercise therapy to reduce pain in short, medium and long term, and improve function in the medium and long term.
Combining hip and knee exercises to reduce pain and improve function in the short, medium and long term.
Combining interventions (exercise therapy + foot orthoses/patella taping/manual therapy) to reduce pain and improve function in the short and medium term.
Foot orthoses to reduce pain in the short term.
Not using patellofemoral, knee and lumbar mobilisations in isolation.
Not using electrophysical agents.
The Movement Clinic – Cause and Treatment of Hamstring Injuries
The Movement Clinic -The Cause and treatment for Hamstring Injuries.
Posted by Peak Performance Academy on Sunday, April 8, 2018
Stretching for Thoracic Spine
The Movement Clinic – Mechanical Lower Back Pain
The Movement Clinic -Topic Covered. Mechanical Lower Back Pain.
Posted by Peak Performance Academy on Sunday, March 11, 2018