Advice & Tips

Tennis Elbow

What is tennis elbow?

Otherwise known as lateral epicondylitis, tennis elbow is an injury where the tendon that attaches the wrist muscles to the outer side of the elbow become inflamed and degenerated. This can normally be attributed to overuse of the muscles from activities that repetitively activate the wrist extensors (the muscles that bend your wrist backwards). For example, desk-based workers commonly suffer from tennis elbow due to typing on a keyboard continuously. Similarly, anybody using tools ...

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Lateral Ankle Sprain

 

The outside of the ankle is comprised of three ligaments which are strong connective tissue that stabilises the ankle joint. Lateral ankle sprain is one of the most common sporting injuries and is frequently re-injured. Lateral ankle sprains commonly occur when the ankle rolls inwards under body weight, which can stretch or in worst cases rupture the ligaments to the outside of the ankle. With lateral ankle sprains the surrounding tendons, muscles and nerves may also be damaged.  When ...

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Headache and Migraine Advice Evening

img_7849On Tuesday 29th November, the Mike Varney Physiotherapy team presented an information and advice evening lecture to patients, local GP’s and opticians. The talk was aimed at examining the different types of headaches and migraines and the treatment that we can provide to help reduce symptoms, frequency and intensity.The evening was delivered by 3 of our therapists: Tom Green, ...

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Create healthy bones with Vitamin D!

Vitamin D is essential for healthy bones, and we get most of ours from sunlight exposure. 

We need vitamin D to help the body absorb calcium and phosphorus from our diet. These minerals are important for healthy bones and teeth. A lack of vitamin D – known as vitamin D deficiency – can cause bones to become soft and weak, which can lead to bone deformities.

How do we get vitamin D?

Our body creates most of our vitamin D from direct sunlight on our skin. However, we also obtain vitamin ...

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7 Benefits of Indian Head Massage

It sounds like a treat for a special occasion or spa break, but actually Indian Head Massage has many health benefits both physically and emotionally.

The aim of Indian head massage is to release tension in the muscles and joints of the head, face, neck and shoulders. Indian head massage can also help with relieving fatigue, insomnia, headaches, and sinusitis. The experience is deeply calming and relaxing, leaving a feeling of increased energy, concentration and revitalisation.

Take a look at 7 benefits ...

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Headaches and Migraines

Recurrent headaches and migraines are a very common condition that people live with for years without finding a way to effectively cure or manage them. The World Health Organisation state that 31% of all migraine sufferers have never seen a doctor regarding them and it is thought that they are underestimated, under-recognised and undertreated throughout the world. For those that do seek medical help, they are often given strong medications with many side effects that do little to control ...

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How to manage an acute injury with the PRICE guidelines

The PRICE guidelines are commonly used to treat acute musculoskeletal injuries usually for the first week or so, especially when the injured area is painful and swollen. PRICE is a mnemonic for Protection, Rest, Ice, Compression and Elevation. The following is a brief overview of the current recommendations of the guidelines:

 

Protection

Following the initial injury, it is important to protect the injury to prevent further damage from occurring and to reduce pain levels. This is usually in the form ...

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Acute Mountain Sickness

In light of recent events, with our staff and patients taking on challenges that push you through both mental and physical exhaustion above 2,500m, we thought we would take a look at one of the main conditions they may be up against…

Acute mountain sickness (AMS) is an illness that can affect mountain climbers, hikers, or skiers at high altitudes, usually above 2,400 meters. It is caused by reduced air pressure and lower oxygen levels at high altitudes and can come on ...

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Stretching? Is it important?

It is common for runners to concentrate training on endurance and strength whilst training, without the realisation of the importance of stretching muscles pre and post exercise. However, flexibility within muscles can have many positive effects including:

  • Muscles being less prone to injury
  • Quicker recovery time
  • Increase in gains of strength/endurance
  • Increase in range of movement

Stretching should always be done pre exercise after a 10 minute warm up, for example jogging. It is important that muscles are never stretched ‘cold,’ as this is ...

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Massage and Marathons! Why is it important?

Are you running a Marathon this year? Don’t forget to include a weekly session of sports massage as it moves closer to the big day…

Sports massage is a form of deep tissue massage, designed to help prevent injuries and improve performance. It is particularly useful for those undertaking intensive training for endurance events. Intensive training causes muscular tension which causes a loss of elasticity and flexibility. Frequent massage will help stretch out muscles and ensure optimal blood flow to ...

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