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New DIAGNOSTIC ULTRASOUND clinic

We are so excited to announce the opening of our new clinic!

Experienced Physio and specialist musculoskeletal sonographer Jon Wride is running a diagnostic ultrasound clinic every week.

Diagnostic ultrasound is good for:

*tendonitis

*Arthritis and joint pain

*Sports injuries

*shoulder rotator cuff tears

*tennis / golfers elbow

Treatments include

*steroid injection for inflammation

*Plasma replacement for healing

*shockwave for tissue repair

*hyaluronic acid for joint pain

To discuss if you are suitable call 01707 655514 or just book straight in for your scan and report. Cost £85.

(treatments prices available on request)

Rule of 90

Simply put the best way of sitting at a desk is to subscribe to the rule of 90’s. Sit with your hips, knees, ankles and elbows at 90 degrees and your computer monitor at eye level.

The truth is there is no perfect way to sit and sitting like this for hours in end will not save your posture. Be sure to move about and change your position subtly every 20-30 minutes. Basically you have 360 joints and 650 muscles in the body and they all need to move!

Dead bug

This is one of a number of exercises to strengthen the core safely and with control.

To do the Dead Bug:

  • Lie on your back with your back flat against the surface you are lying on
  • Lift both hips / knees to 90 degrees and point both arms to the ceiling
  • Slowly and in a controlled manor lower one leg towards the floor whilst straightening it and let the opposite arm fall behind your head
  • Repeat on the other side.

This will hit your core and particularly strengthen your hip flexors.

If you ever experience pain doing this exercise, stop, and call your osteopath.

If injured, when should we use ice?

Icing may be used along with rest, compression, elevation and support when treating injuries in the first 24-48 hours.

Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can produce a similar effect to icing. However, research has shown that they may delay healing with acute injuries (like sprains, strains, and fractures).

How does ice work?

It decreases circulation, metabolic activity, and inflammation and numbs the skin therefore reducing the pain.

How can that help?
It decreases pain, swelling, inflammation, and muscle spasm. It is best used initially after injury, after exercise, or after pain-producing activity.

Are there any risks?
Yes, only if ice is left on too long – it can cause frostbite!

When shouldn’t we use ice?

If there is no visible signs of heat, swelling or injury.

Never use ice immediately before physical activity or if the area of icing is already numb

When the pain or swelling involves a nerve (such as the ulnar nerve at the elbow or “funny bone”)
Never apply ice to an open wound
Or if you have poor circulation or vascular disease (Raynauds)

How long should I use the ice?
Two to 3 times per day (minimum); up to once per hour.
Duration varies, usually 20 to 30 minutes per session.

Ice may continue to be useful in treatment as long as there is pain, swelling, inflammation, or spasm.

The use of ice is just one part of a treatment program. Even if symptoms are relieved, there is usually a need for exercises after to restore flexibility and joint motion, strength, general fitness.