Knee injuries - “It happens with a twist”

Uncategorized Dec 08, 2020

Knee injuries - “It happens with a twist”

Tommy Conway, Director and Lead Physiotherapist at OneHEALTH

Have you started to get a stiff knee all of a sudden? Or have you twisted suddenly and now your knee hasn't been right since?. It’s the age old story, we all know someone with a bad knee. The pain and stiffness Starts slowly and eventually you see they have a full limp. The knee can be of some mythical importance, most think it’s an unsolvable problem. The reason for this is history. How many times have you heard about a great sports person that had to retire because they had “Bad knees”. The story hasn’t moved on but science has. If you take a knee surgery now, you can barely see the stitches post op whilst 20 years ago the scar would be the length of your knee cap. The knowledge about how the joint works has also improved so now more than ever we have the potential to help your sore and stiff knee.

The biggest problem with knees is most...

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Pain/Numbness/Pins/Needles Going Down Your Arm Into Your hand?

Uncategorized Dec 08, 2020

Pain/Numbness/Pins/Needles Going Down Your Arm Into Your hand?

Does your hand get pins and needles? Does it sometimes go numb? Do you get pain sometimes in your neck and down your arm? Are you working from home and think you're starting to get ‘rounded shoulders’? If this sounds familiar then you possibly have a cervical neck radiculopathy.

Cervical neck radiculopathy can be described as the following: When a nerve root in the cervical spine becomes inflamed or damaged, resulting in a change in neurological function. Neurological deficits, such as numbness, altered reflexes, or weakness may radiate anywhere from the neck into the shoulder, arm, hand, or fingers. Pins-and-needles tingling and/or pain, which can range from achy to shock-like or burning, may also radiate down into the arm and/or hand.

When I see clients with this condition they always ask “Is it nerve damage?” “Will I need an operation”? They explain that it started...

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Shoulder Impingement - “My shoulder is sore to sleep on”

Uncategorized Dec 08, 2020

Shoulder Impingement - “My shoulder is sore to sleep on”

Tommy Conway, Director and Lead Physiotherapist at OneHEALTH

Do you have a shoulder that you can’t lie on at night? Do you wake in the morning with a painful shoulder? Does it even wake you up in the middle of the night if you spend 20 minutes lying on it. This can be a sign of a shoulder impingement which causes a lot of pain, starting with minor restrictions and then building up to a loss of movement and eventually unable to lift and hold objects like the kettle or a cup of tea. These restrictions can start with you being unable to reach for the seatbelt, unfasten your bra, tucking your shirt in can be restricted or even putting on your jacket can cause problems. All of these early restrictions are a warning sign to a shoulder impingement issue. When I usually see clients in my clinic with a shoulder impingement they have it a number of months, even a year. Believe me this condition does not improve with...

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-Neck Pain- “I hold my stress in my neck”

Uncategorized Dec 08, 2020

-Neck Pain- “I hold my stress in my neck”

Tommy Conway, Director and Lead Physiotherapist at OneHEALTH

When the pressure starts to mount, Do you feel your stress levels starting to build? Does this build up come with pain? You know you have overdone it in work, staring at the computer too long and not doing your stretches. It can also have a set time to start, when deadlines need to be hit or when the kids are starting back in school. Your neck is always the first thing to give way. It starts with a mild headache maybe some tension in the jaw. This stiffness can last for a few weeks but then the pain starts travelling between the shoulder blades and up into the base of the skull. The muscle that runs from your neck to your shoulder feels like a “rock” and you get it hard to lift your head “It feels weak, tired”. Sometimes it can get really bad where you can’t look over your shoulder reversing the car, you lose a lot of neck range of motion....

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A Bulging Disc - Why me? Why now?

Uncategorized Nov 10, 2020

A Bulging Disc - Why me? Why now? 

Tommy Conway, Director and Lead Physiotherapist at OneHEALTH

A bulging disc, slipped disc, ruptured disc and a disc herniation are all the same thing. They are called different names to help us grasp what has happened but they are essentially the same problem. This problem can happen at any level of the spine but most commonly it occurs in the lower back and neck. A bulging disc can present as sciatica symptoms with pain running down the leg but not always. Most can avoid getting to that stage but there are early signs such as: stiffness when bending down, difficult to get out of a low seated position, unable to put on socks without stiffness. You will also find yourself getting stiffness standing at the sink, brushing your teeth or walking for 30 mins or more. This is your body showing you signs that it is losing key movements. There is a direct correlation between losing the movements listed above and disc degeneration and further damage to...

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Why do we say “Draw the bellybutton into the spine”?

Uncategorized Jul 22, 2020

You may have heard us say this term during class. (You may have heard us say some things that make no sense - these can slip out by accident - this isn’t one of them!). You may also hear us say ‘scoop’ the bellybutton into the spine.

We have four layers of abdominal muscles. When we draw (or scoop) the bellybutton into the spine, the two deepest layers are switched on, and form a strong muscular corset in the abdomen. Training in this way has been shown to be very effective in reducing lower back pain and strengthening the abdominal muscles.

Drawing the bellybutton into the spine is different to a ‘brace’. A brace involves a large muscular contraction of all the abdomen and spinal muscles, and makes it difficult to breathe.

With the ‘drawing’ technique, you should be able to maintain a steady inhale and exhale in time with the moves we are doing on the reformer at that time. 

So, next time we are doing the roll down, or arms in straps,...

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