Hyaluronic Acid injections are becoming increasingly popular for individuals with joint pain. The benefits of Hyaluronic Acid is that it has less harmful effects than cortisone to joint surfaces and tendons, and symptom relief can last a lot longer.
This is important for individuals experiencing pain in a joint that is not responding to conservative treatment. A Hyaluronic acid injection is a quick and simple procedure, that can also be repeated without long term detrimental effects to a joint like cortisone can have.
So what is it?
Hyaluronic Acid (HA) is a Gel like substance that is naturally present throughout the human body. Its role is to retain water and keep tissues moist and well lubricated. The skin is made up of up to 55% of Hyaluronic Acid. It is also a natural part of the fluid that lubricates your joints.
Here are 3 key reasons why you should consider an HA injection for your painful joint.
- Lubrication. Hyaluronic acid binds well to water, producing a viscous, jelly-like consistency. This viscous fluid provides lubrication and also acts as a shock absorber within the joint.
- Transport medium for nutrients into the joint
- Reducing inflammation. Hyaluronic acid plays an important role in reducing joint inflammation and pain caused by injury or tissue degeneration.
One of the more popular Hyaluronic acid injections is Ostenill Plus.
This requires only 1 injection which can give patients relief for up to 9-12 months. There are other products on the market like Durolane which is also a popular Hyaluronic acid injection. The most appropriate HA for you can be discussed with your Physiotherapist. If you would like more information about how HA may help you, please get in touch.
Glutes are the biggest muscle group in the body and are made up of the gluteus maximus, gluteus medius and gluteus minimus.
The role of the glutes is to stabilise the pelvis and hip. They work together to provide proper pelvic alignment when moving and when balancing on one leg. As a result, weakness of the glutes has a significant impact on your body’s biomechanics during everyday activities like walking, going downstairs and lifting. The compensation for this weakness and change of biomechanics then commonly results in injuries – particularly to the lower back, knees and feet.
The gluteus maximus and hamstrings are the primary muscles that extend the hip and provides the power for propulsion when running, jumping and even heavy lifting. When the gluteus maximus is weak, the hamstrings end up doing more of the work and therefore lead to tight or injured hamstrings.
What causes weak glutes?
When we are sat down the glutes are lengthened and inactive, therefore the longer we sit the weaker our glutes become. Unfortunately, modern lifestyles involve a lot of sitting, whether that’s at a desk, in a car or on the sofa.
How to strengthen the glutes at home?
Exercise is the key to strengthening your glutes.
Below are 5 key exercises that you can do at home using a miniband to help build up strength and control of your glutes.
Glute Bridge with band
- Lying with knees bent and arms across your chest with a resistance band around the knees
- Engage trunk muscles to stiffen the spine and pull knees apart slightly
- Clench buttocks together and tuck your tailbone under to engage your glutes and raise hips off floor until knee hip and shoulder are in a straight line
- Keep the knees pulled apart and hold for 2 seconds
- Exhale and return to start position
- Do not overextend your low back.
Fire hydrants with band
- Place a resistance band around the lower thighs
- Start on hands and knees with hands below shoulders and knees below hips
- Engage the trunk muscles to stiffen the spine
- Lift the knee out to the side without twisting through the trunk
- Pause and top and slowly return to start position
Side Plank Clam
- Lying on side with resistance band around the lower thigh and knees bent to 90 degrees
- Elbow directly below shoulder
- Engage trunk muscles to stiffen the spine
- Lift hips off floor to bring spine into neutral
- Squeeze heels together lift the top knee without rolling the hip back
- Place a resistance band around the legs at the ankles
- Perform a small squat keeping the legs apart and knees in line with the 2nd toe
- Lift 1 leg to the side to take up the tension on the band
- Keeping the legs apart and in squat stance, walk forward, then backwards
- Place a resistance band around the legs at the ankles
- Perform a small squat keeping the legs apart and knees in line with the 2nd toe
- Place all your weight through the supporting leg.
- Slowly tap to the side, then diagnonally backwards.
- Keep your hips level and maintain a shallow squat on the supporting leg
Minibands are light and don’t take up much space which means they are great to store or take away when travelling.
Bands vary in different resistance, therefore start on the lightest resistance and you can work your way up to make the exercise harder. It is important to progress the exercises to ensure continuous strengthening of the glutes.
By Louisa England.
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1. Establish a routine
Not travelling into the office can easily cause you to fall into bad habits. Research shows that effective sleep is produced by having a consistent time of getting up and going to bed. Decide on a set time to go to bed and wake up, plan your daily exercise and work diary in advance and don’t forget to plan a lunch break.
2. Create a designated work space
Work can quickly blend into home life and you can find yourself sitting on the sofa in front of the TV still working on the laptop after dinner. Adopting a regular routine will help get you into “work mode”. If you can do this in a set space it will help you switch off once you end your official day and you shut the computer down. If you are furloughed and unable to work try and find something ‘life or career enhancing’ and put that into your diary for example learn a language or go for a virtual tour of a museum.
This is a difficult subject to cover as there is no 1 answer from everyone. The key is to keep moving regularly. Its ok to slouch (some of the time) and you don’t have to sit up straight all day long. Having an expensive chair is equally not all that important. The key is to feel comfortable and adjust portions regularly. Spending some time in standing at the kitchen counter or walking around the room as you take a phone call is a great way to break up the sitting time. If you are working on a laptop, we suggest using a laptop stand, external keyboard and mouse so you are not looking down all day long. Here are 2 affordable products on amazon that can help.
4. Don’t watch the news all day!
At present, the constant talk about Coronavirus is overwhelming and can get you down.There is a benefit to staying up to date with current developments, but too much information can take a toll on our mental wellbeing. Avoid checking news stories before bed and try to only check in periodically rather than keeping it on in the background all day. The most correct and updated information can be found here
5. Eat well
Don’t use food as a source of comfort, try to maintain the discipline of regular meal times and avoid too many carbohydrates like biscuits and muesli bars. Ensure you are getting plenty of protein in your diet and keep hydrated. It will keep your hunger cravings at bay and ensure you maintain energy levels.
6. Stay in touch
Zoom, WhatsApp, FaceTime, Skype your friends and family regularly. Arrange a group or family chat online to stay connected with those you would normally see regularly. It will help break up the days and having social interaction is an important part of your mental health.
7. Mental health
With stress and anxiety levels high it can impact on your overall health and sleep. Applications like “Headspace” and other meditation apps can help relax the senses. It’s important for everyone to have a little “me time” and it’s increasingly hard with everyone at home all the time. Set aside time daily to either meditate, listen to music or read a book to escape a little from all the craziness and remember at some point life will eventually return to some normality.
What’s patellar tendinopathy?
Patella tendinopathy or jumper’s knee, is an overuse injury affecting the tendon below the kneecap. This is usually characterised by a localised pain from the inferior surface of the kneecap to where the tendon attaches to the shin. It is one of many possible causes of anterior knee pain. Commonly this occurs in people who participate in sports such as basketball, volleyball, tennis, football or athletics (jumping events); particularly with men in the 15-30yr age bracket.
The patella tendon works to transfer the force from the quadriceps (front of thigh) muscle to the shin bone. Its role is to extend the knee or stop it from bending. Pain is caused from an increased demand or load on the quadriceps especially in activities which require repetitive loading particularly jumping and landing.
Clients often present with:
- Pain in the anterior knee, below the knee cap
- Load-related pain that is activity dependent i.e. pain is rarely experienced while resting
At Oxford Circus Physiotherapy, your physiotherapist can help to identify the diagnosis and examine and treat the factors that may contribute to such pain or injury with the patella tendon. Contributing factors may include:
- Hip, knee or ankle movement restrictions
- Muscle weakness or imbalances
- Posture or poor biomechanics of the lower limb
- Poor flexibility
- Training schedules, surfaces or equipment
Depending on the stage of your injury rehabilitation may vary. Physiotherapy will help with advice in regards to rest, activity load, pain relief and an exercise programme specific to your needs. Below is an example of a strapping technique that can be used to help reduce pain.
The most common question of ‘when can I return to sport’ depends on the stage and severity of the injury. At first the damage may be minor. However, with excessive jumping or landing (straining the tendon further), the damage occurring may exceed the rate of repair. This is why it’s best to get advice from your physiotherapist for a thorough assessment and get started on a management plan as quickly as possible.
There are many reasons for experiencing neck pain and stiffness, but poor sitting postures at work are one of the most prevalent. On average, office workers spend 10 hours sitting each day, and this begins to take its toll on your back and neck.
This happens because if you are not sitting in an optimal position, over the course of a few hours, days or weeks, pressures build up in the spine and surrounding muscles.
There is a natural S-shaped curve in the spine. This can easily become exaggerated if you are in a seated position for prolonged hours throughout the day. The upper back and shoulders tend to round, leaving the chin poking forwards in order for the head to look up at the computer screen.
This then can start to load too much through the joints at the bottom of your neck, and the muscles have to work over-time to support the weight of the head as it sits out in front. In addition, this poking chin posture can load a lot more through the structures in the back and top of the neck, in some cases causing headaches or a referral of pain into the back, shoulders and arms.
There are a number small adjustments which can be made to the way you sit at work to minimise the build-up of such tightness and pain:
- Perching on the front of your chair can increase poor postures. Try to sit with your bottom right to the back of the chair, sitting upright and use the back rest for support. Keep your shoulders back and avoid slumping forwards.
- Make sure your computer is at a good height. You want the middle of your screen to be at about eye level. Raise it up onto some books or a stand if necessary, so you are not looking up or down to see the screen.
- Make sure your chair isn’t too low. This can cause you to shrug up through your shoulders, leading to more overactivity of the muscles around the neck and increased tightness.
- Try not to hold a phone between your ear and shoulder – again, this can lead to increased tightness of the neck and shoulder muscles. If you need to use the phone and computer simultaneously, try getting a headset.
- If you have multiple screens or refer to documents, make sure they are in as best position as possible to minimise repetition of head movements. Consider getting a stand for your documents.
- Aim to get up and have a walk around the office every couple of hours if you don’t already. Stretch and twist through your back and neck to keep mobile.
Try this stretch to help mid back flexibility:
If you need further advice about work station set up, then please get in touch.
Hamstring strains and returning to running
A hamstring muscle strain refers to a tear in the muscle group which covers the back of the thigh. Most commonly occurs during running and sprinting activities, particularly during sport. This is because the muscle is contracted with excessive force in a stretched position.
Clients describe the sensation as a sudden sharp pain in the back of the thigh and sometimes a “Popping” sensation can be felt. Bruising may also appear around the area or lower down the leg following the injury.
Initially, it’s important to follow the PRICE protocol (as seen in our previous blog here ), avoid any excessive stretching of the hamstring and avoid changing the way you walk.
During a physiotherapy assessment, we can identify any factors that increased the risk of the hamstring strain to occur.
Examples of factors that increase the risk of a hamstring injury include:
- Limited hamstring flexibility
- Poor core stability
- Muscle imbalance
Physiotherapy treatment will be focused on improving hamstring strength and correcting any muscle imbalances that may have contributed to the injury. Manual therapy is also used to increase hamstring flexibility.
Approximately one-third of hamstring strains will recur, with the highest risk for injury recurrence being within the first 2 weeks of return to sport. The consequences of recurrence are high as recurrent hamstring strains have been shown to result in significantly more time lost than first time hamstring strains. For these reasons, it’s important to ensure a graduated strengthening and stretching protocol has been followed. At Oxford Circus Physio, we can assess to see when you’re ready to return to sport and create a return to sport plan.
To prevent hamstring strains it’s important to regularly stretch and strengthen the hamstrings. Below are some examples of exercises that may be used to stretch and strengthen the hamstrings:
Ankle sprains are a very common injury and majority are caused by rolling the ankle in.
Immediately after the injury you should follow the P.R.I.C.E protocol as explained in our previous blog: This will help minimise swelling and pain. It is also important to try move the ankle as soon as pain allows to help maintain range of movement.
It is important to see a physiotherapist or a sports medicine professional following the injury to check the severity of the sprain and rule out a fracture.
The recovery period following an ankle sprain can depend on the severity of the injury, most ankle sprains take between 4-6 weeks to recover. Unfortunately, there is a reoccurrence rate of 70% in first time lateral ankle sprains. For this reason, it is very important to have a good rehabilitation program following the injury to prevent another injury.
To prevent instability of the ankle, it is important to strengthen the muscles around the joint. A Physiotherapist can provide a home exercise program to regain full range of movement, improve strength and develop balance to prevent recurrence.
Following an injury to the ankle, your balance will be affected as your sense of where your ankle is in space will be impaired. This can cause your ankle to feel unstable and may even give out. Proprioception / balance exercises will help teach your body to control the injured joint, therefore reducing risk of reinjuring the ankle.
A healing ligament also needs a certain amount of stress to heal properly, so it’s important that the exercise program is progressive and gradual to promote stress to the ligament. Your Physiotherapist can help with this process too by using manual therapy to reduce stiffness in the joint and help promote healing.
Please contact the team at Oxford Circus Physiotherapy on (0)207 636 5774 or email@example.com should you wish to discuss your injury with one of our team further.
If you notice your heel is sore when taking the first few steps in the morning as you first get out of bed, you might have “Plantar-fasciopathy”. The Plantar Fascia is the band of tissue that runs from your heel to your toes. It supports the arch of your foot and provides shock absorption.
Plantar Fasciopathy (Often referred to as Plantar Fasciitis) can be caused by overloading the plantar fascia, causing collagen disruption and sometimes micro-tears to the tissue.
The pain is commonly felt in the heel and can refer along the inside arch of the foot.
Pain is usually worse first thing in the morning or the first few steps after inactivity, but gets worse after prolonged walking or standing.
Plantar Fasciopathy is commonly caused by excessive walking in non-supportive footwear.
The following factors increase your risk of developing this injury:
- Flat foot or high arch
- Excessive pronation of foot (rolling in of the foot during walking)
- Tight calf muscles
- Poor biomechanics, which may be due to muscle weakness around hips
What you can do to help?
- Avoid aggravating activities
- Avoid walking barefoot and wear well cushioned / supportive shoes, a silicon gel heel pad may help.
- Regularly stretch the plantar fascia, and calf muscles – as shown below.