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Biopsychosocial Rehabilitation

Mental health awareness is increasing and should be addressed when it comes to rehabilitation. After sustaining an injury you can feel sad and have worries about returning to functional activities. This is especially present within a team environment. Having to withdraw from friends/teammates due to injury can affect an individuals mood. There is also a lot of pressure to get back to competition which can be hard for athletes to deal with. All of these points relate to areas of mental health.

When someone sustains an injury it is just as important to rehabilitate their mental state alongside their physical state. It is very obvious to treat a physical symptom however mental symptoms are hard to identify. Treatment is more likely to be successful if it includes components that target not only physical issues but also psychological and/or social factors.

Chronic pain, such as long term back pain, can be a condition that affects both mental and physical state. Look out for signs that individuals show in both areas.

For help with biopsychosocial rehabilitation please get in contact.

Back Care Programme

For those of you who suffer with a persistent bad back.

Sign up to our 6 week back care plan.

Includes an initial consultation

Plus 5 mobility, strength and soft tissue sessions.

This can last over 6 weeks or 6 months, depending on the individual and their back.

We aim to get you stronger and functional by reducing pain and targeting the cause of that niggling back pain.

BACK PAIN Programme

Do you have nagging lower back pain?

Are you injury prone, feel stiff and tight and/or suffer aches and pains?

Do you struggle with motivation to do exercises independently?

Pilates doesn’t sound like your thing? Maybe treatment only works for a week or two?

If this sounds like you, we have just the answer!

Our Back Pain & Core Rehab class focuses on long term relief of your back pain.

Who can benefit from the Back Pain and Core Strength programme?

This programme is for anyone who suffers from low back pain, spinal pain, has a lumbar disc injury, weak core muscles, poor lumbo-pelvic stability, glutes that are weak or don’t recruit and activate when they are supposed to, sacroiliac joint pain, poor posture, back muscle pain and strains, hip or groin injuries or anyone with knee pain.

Through a series of exercises and stretches we will be targeting your problematic tight muscles such as hip flexors and back muscles, strengthening commonly weak muscles such as your gluteal muscles, learn how to activate your core stabilising muscles as well as working on improving the mobility of your hips and spine in your lumbo-pelvic region. This programme will also improve your functional movement patterns, improve your biomechanics and improve your body awareness and proprioception.

Back Pain and Core Rehab programme – How will it help me?

You can stop your cycle of pain with the help of our back pain and core rehab programme. We know that many of our patients suffer from back pain or other problems due to abnormal movement patterns. This programme will help us to help you tackle the underlying cause of your pain by helping you to re-train your body to move in the way it was designed to move and stop any detrimental movement habits that have led to your pain.

This programme is a great way to get you moving well more quickly and will help you to remember ‘how’ to properly perform your exercises. This is a safe way to add controlled movement and exercise to your life.

The Active Back Programme aims to:

Decrease the effects of pain on your lifestyle
Increase physical fitness
Restore confidence in performing activities that you enjoy
Improve your understanding of how to manage your back
Improve your quality of life
Enable you to manage your back problem independently
To achieve these objectives you must:

Want to regain control of your life by applying self-management skills through individual and group activities
Be willing to assess your lifestyle and think about relevant and realistic adaptations in your daily activities that could help manage your pain
Be motivated to attend all sessions and put in the effort to achieve your goals

Persistent back pain is not a quick fix. Feeling better comes with consistency.

The longer back pain persists or goes untreated, the longer it takes to get rid of. It’s not just going to solve itself right away by doing a few stretches a few times a week, you need to be consistent.

Here at Philgood rehabilitation we aim to create a change in your back pain. However, it is then up to you to keep that change, through commitment and exercise.

To help you comply with your exercise, we have developed a back care programme where you can have one to one sessions with our injury specialist. During the session we can identify any abnormalities in your exercises and help you complete them safely and efficiently. We will be right by your side for you to ask an questions along the way.

In our safe hands we can guide you through each progression, or regression, to ensure you are doing the right movement for your ability. Our knowledge allows us to find the underlying cause of your back pain to create prehabilitation programmes as well as rehabilitation.

It’s important for you to have a mindset of ‘I need to build in time in my day to take care of this and do things I know are going to help with this pain,’ not just taking a pill or an injection or having a surgery.

Moving and adjusting throughout the day is important. Sitting and standing aren’t the only options. Spend time in a kneeling or half-kneeling position. You should build up slowly, though, with two to five minutes in a new position until you’re comfortable with it. This will help to avoid back pain caused by standing or sitting too long.

Normatec

What is it ⁉️

NormaTec is an innovative technology that uses air pressure massage to relieve muscle aches and/or pain.

The leg boots deliver sequential and pulsating compression to a particular area, systematically enhancing blood flow and lymphatic fluid removal.

The primary function of these compression sleeves is to engage a lymphatic flush, which enhances a healthy blood flow back into the region by helping to remove waste products, inflammation, and swelling.

I bet you already use compression shorts/pants, socks, etc as research shows that compression garments reduce muscle soreness.

Compression therapy provides simple and effective ways of increasing blood flow activity in the lower limbs through strengthening vein support.

These are sophisticated systems that effectively mimic the natural motions of the arms and legs to remove metabolites and fluids from the limbs after intense activity. The pulsing movements are helpful for preventing injuries and accelerating recovery time.

BENEFITS INCLUDE:

1. Lactic acid and lymphatic flushing, thus removing toxins

2. Reduces inflammation and water accumulation

3. Improved (better) and enhanced (healthier) circulation

4. Accelerated recovery, so you feel rejuvenated and ready for the next workout.

5. Helps prevent and eliminate first-stage varicose veins

WHO WOULD BENEFIT FROM COMPRESSION THERAPY?

I bet you already use compression shorts/pants, socks, etc as research shows that compression garments reduce muscle soreness.

First, any athlete who uses his/her legs: runners, swimmers, cyclists, triathletes, weightlifters/CrossFitters, Mudders, walkers, football/basketball/baseball/soccer/volleyball/hockey/LAX players . . . etc.

Second, anyone who works on his/her feet all day, because gravity causes poor circulation in your legs when you are standing all day Nurses, doctors, construction, and numerous professions benefit.

Third, anyone who battles poor circulation would benefit: diabetes, varicose, peripheral artery disease, and just about any circulation disease with the exception of deep vein thrombosis (contraindicated).

Finally, anyone who enjoys a relaxing massage!

What does it feel like?

The NormaTec compression therapy feels like a gentle myofascial massage–which I recognize is a contradiction in terms! Just envision sitting back in a leather recliner with a post-workout beverage for 20-30 minutes, having your legs massaged, flushed of lactic acid and reinvigorated for your day! I guess you just need to try it to believe it. Bring a friend or two to get your “squeeze” on!

When and how long to use it?

The NormaTec Recovery System can be used both before and after exercise, whether it is routine training or high-level competition.
Before exercise, the NormaTec acts as a high-tech massage to warm up your muscles. Pre-workout sessions are generally 10 to 20 minutes long with a moderate intensity level.
Using the NormaTec Recovery System after intense exercise will significantly speed up your recovery process, allowing you to train harder and perform better. We recommend using your NormaTec within a few hours after exercise to expedite your recovery process. Post-workout recovery sessions are generally 20 to 60 minutes long with a moderate to high intensity level (it is safe to pump as long as you want). Sit back, relax, and enjoy the high-tech massage found only in a NormaTec Recovery System.

After workout benefits:

The benefits of NormaTec Pulse include enhanced blood flow and dynamic compression that ensures that fluids leave the limbs after intense workouts. The system is also designed with distal release, which prevents backflow. The benefits of dynamic compression are supported by research. Some of the benefits reported by studies include increased flexibility and range-of-motion for the lower extremities after workouts.

RISKS AND BENEFITS OF THE NORMATEC RECOVERY SYSTEM

The risks and benefits of using the NormaTec Recovery System are the same as having a massage. If the pressure feels uncomfortable, you can reduce the intensity or stop the session. Similar to a massage, the benefits can include the temporary relief of minor muscle aches and pains. It can also temporarily increase circulation in the area being massaged.

Many leading athletes, trainers and fitness enthusiasts around the world currently use this technology.

Why is it the best system?

Compression technology has been around for decades in both static and simple dynamic forms. But the NormaTec Pulse Technology found in NormaTec Recovery Systems takes dynamic compression to a new level. This unique pneumatic waveform, which is exclusive to NormaTec products, is designed to externally compress the limbs in a way that mimics normal physiology, featuring a sophisticated pulsing, gradient, and distal release compression pattern. Initially developed for medical patients with severe circulatory and peripheral vascular disorders, the NormaTec Recovery System is now the most effective recovery tool for athletes who want maximum performance recovery.

How long has it been around?

NormaTec was founded in 1998 by Laura F. Jacobs, MD, PhD, in response to a desperate need for new technology to rapidly and non-invasively treat circulation-related disorders. In 2002, the company introduced the NormaTec PCD (Pneumatic Compression Device), an FDA-cleared medical device that yields highly effective clinical results for patients with peripheral vascular diseases. After hearing reports from athletes that they were using their NormaTec Systems for workout and performance recovery (not just acute injuries), NormaTec started its Athlete Technologies division in 2007. Today, many of the world’s best athletes regularly use their NormaTec Recovery Systems for maximum performance recovery.

How does it work?

The most important element for effective compression is the massage pattern. NormaTec’s founder, Laura F. Jacobs, MD, PhD, a physician bioengineer, realized this fundamental principle when she developed and patented the Sequential Pulse Pneumatic Waveform. Unlike more simplistic compression patterns, NormaTec Pulse Technology is based on normal physiology, and it synergistically combines three distinctive massage techniques to speed the body’s normal recovery process: pulsing compression, gradients, and distal release. Through these mechanisms, the NormaTec Recovery System maximizes circulation throughout the body to help you train harder, recover faster, and perform better.

Difference between compression socks and NormaTec:

Everyone has probably seen Compression Socks sold at the airport kiosks worldwide. There is a reason for this, compression has been known to help travelers feel more comfortable and protect them. Compression socks are elastic knee length stockings that work to slowly stretch out vein walls and improve overall circulation, thus helps eliminate swelling. They allow for graduated constriction beginning at the ankle and working its way up the leg; in addition to airline travel, they are also recommended for walking and long drives.

NormaTec Compression Boots. Instead of using static compression (squeezing) to transport fluid out of the limbs, Sequential Pulse Technology uses dynamic compression (pulsing) and holds pressure to keep fluids from being forced in the wrong direction. The message pattern starts in the foot, hand, or lower hip and moves upwards zone-by-zone massaging the limb and mobilizing fluid out of the extremities.

Without effective compression therapy, chronic venous diseases can lead to future issues such as the common side effects like spider veins. Dilated veins will drain your limbs and produce periods of fatigue, the feeling of heavy legs and bursts of pain. Compression therapy helps alleviate the aching feeling and loosens constriction between the vein walls.

All I want for Christmas is a healthy back

Use these tips to ensure your back stays healthy this Christmas time…

My Christmas tree, is it easy to carry?

Do you have a natural Christmas tree? Or is it an artificial one? Either way you need to consider how heavy it is when you go to carry it, position it and decorate it. After all ‘tis the season to keep the spine healthy’.

Christmas time is family time, so ensure you use your family around you to help lift those heavy and awkwardly shaped trees. Remember to bend your knees and stick your bottom out to protect the spine. Try and decorate your tree in the middle of the room so it is easier on your back. This will prevent you from having to bend around the tree to decorate to corners and wrap the sparkly lights around. Again, get some help when moving the tree into position & enjoy decorating J.

Lots of presents to get? Try not to develop ‘Shoppers shoulder’

This phenomenon is all too common especially amongst the majority of us that leave our Christmas shopping till the last minute and end up having to do it all in one trip. Whilst shopping, try and spilt the load evenly to prevent overloading one side of your body. A rucksack may be the answer if you need your hands to pick up more presents. If all fails, try online shopping which may take away part of the fun of shopping but would also take away the strain on your shoulders.

Sending cards & Wrapping presents?

Use a table and sit on a chair keeping a good posture. Leaning awkwardly over a coffee table or on the floor can again cause pressure to increase in your lower back.

Cooking that yummy Christmas dinner

Food prep involves a lot of time leaning over the sink either peeling endless amounts of vegetables or washing up the piles of cutlery and dishes that you get dirty. The lower back will be constantly strained in this leant over position. Therefore it’s important to change your position regularly.

When lifting the turkey or roasties out of the oven keep your back straight, bend your knees and stick your bottom out. You can break this down into stages by putting the turkey/ roasties onto a stool from the oven then when ready lift it up to the worktop.

You can use the same technique for lifting the turkey out the oven to loading your dishwasher after the feast. Keep back straight, bend knees and stick bottom out.

Christmas afternoon nap… who doesn’t have one?

With your belly full of delicious turkey and Christmas pudding, your favourite armchair calling and the Queen has just finished her annual words of wisdom then it’s inevitable that your eyelids will start to get heavy. However, prolonged sitting in poor positions can increase the pressure and strain through your spine and will increase the risk of back pain.

A good idea is to go for a walk which will get you moving to reduce the risk of your back getting stiff and will also aid digestion meaning you can eat even more later on….win win!

New Year’s resolution, get fit?

The most common New Year’s resolution is “to get fit and lose weight” but how will you sustain this throughout the year? Be sure to chose something that you enjoy and don not over do things too soon. If you are not used to exercising, gradually increase your activity level so you don’t over use your body and become injured. An injury can put you off track and it is important to try and maintain realistic goals.

Have a happy healthy Christmas from Philgood rehabilitation.

Living with back pain

Is back pain something you have experienced? If so you may know that it can be deliberating and depressing.

Low back pain is the leading cause of disability worldwide and affects approximately 80% of the adult population at some point in their lives, as well as one in five younger people.

Some people experience one episode of back pain whilst others experience several episodes, eventually creating a chronic pain. Statistically it is more common for people to have reoccurring episodes of back pain.

Your first experience of back pain can be terrifying. The pain is often caused by a structural change often to the soft tissues, such as a pulled back muscle, some general back strain or just agonizing overuse. This usually settles without and psychological scarring.

Many patients who endure acute pain in the back at one time, will likely have it again in the future. Having a positive attitude is key to overcoming any health crisis. Remember, no matter what the source of pain, the mind and body work together to resolve the causation and return the individual to full health. Have confidence that your body can heal.

When you are living with back pain, education and understanding are the keys, to learning how to live your life. It is the same with any type of chronic pain. When you educate yourself, about your condition, you can make informed decisions about which treatments are right for you.

Understanding your condition and understanding your pain can help you to move on with your life. Make your pain tolerable by finding a good therapist and discover treatments for your pain.