Osteoarthritis (OA) is one of the most common forms of arthritis, affecting millions worldwide. It occurs when the protective cartilage that cushions the ends of your bones begins to break down, leading to pain, swelling, stiffness, and decreased range of motion. While OA can be debilitating, there are effective ways to manage symptoms and maintain a healthy, active lifestyle. At Burton Physio Group, we focus on a holistic approach to managing osteoarthritis, helping you avoid invasive treatments like surgery or injections, and instead promoting natural healing with a combination of healthy living, physiotherapy, exercise, and cutting-edge treatments like MBST.

The Role of a Healthy Lifestyle in Managing OA

Living with osteoarthritis means that small lifestyle changes can have a significant impact on your daily comfort and long-term well-being. A healthy lifestyle isn’t just about eating right; it involves making choices that reduce inflammation, improve mobility, and maintain a healthy weight. We have a selection of leaflets to help you manage OA. To access them, simply click HERE.

1. Nutrition: A balanced diet rich in anti-inflammatory foods can help combat OA symptoms. Foods like oily fish (rich in omega-3 fatty acids), leafy greens, and nuts provide essential nutrients that may help reduce joint inflammation. Additionally, maintaining a healthy weight is critical in reducing the strain on your joints, particularly weight-bearing ones like the hips, knees, and spine.
2. Weight Management: Every extra pound you carry adds stress to your joints, especially those in the lower body. By focusing on maintaining a healthy weight, you help relieve excess pressure on your joints, improving your mobility and reducing pain. Our physiotherapists can guide you on how to achieve and maintain a healthy weight through tailored advice and exercises.

Exercise: The Best Medicine for Osteoarthritis

Exercise might sound counterintuitive when dealing with joint pain, but it is one of the most effective ways to manage OA symptoms. Regular physical activity helps to:

• Improve joint flexibility: Movement helps keep the joint fluid moving and prevents stiffness.
• Strengthen muscles around the joint: Stronger muscles can provide better support, reducing the strain on the joint itself.
• Enhance overall function: Exercise improves mobility and helps maintain independence.

Low-impact exercises, such as swimming, cycling, walking, and yoga, are ideal for people with osteoarthritis. These activities minimise joint stress while promoting strength and mobility. Strength training is also essential, but it should be done under professional guidance to avoid injury.

At Burton Physio Group, our physiotherapists can design a personalised exercise program that suits your individual needs and helps you manage your OA more effectively.

Physiotherapy: Personalised Care for OA

Physiotherapy plays a crucial role in managing osteoarthritis and improving quality of life. Our team at Burton Physio Group focuses on reducing pain, increasing mobility, and strengthening muscles around the affected joints. Your physiotherapist will assess your condition and design a treatment plan tailored specifically to you, which may include:

• Manual therapy: Hands-on techniques to improve joint mobility and reduce pain.
• Stretching and strengthening exercises: To enhance range of motion and support the joints.
• Postural correction: Teaching proper body mechanics to minimise strain on the affected joints during daily activities.

Incorporating physiotherapy into your OA management plan can prevent the condition from worsening and help you remain active and independent.

MBST: A Revolutionary Treatment Option

When traditional treatments like pain medications, injections, or even surgery may not be the best solution, MBST (Magnetic Resonance Therapy) presents a fantastic alternative. This award winning, non-invasive treatment uses low-frequency electromagnetic waves to stimulate healing in the damaged tissue, promoting regeneration at the cellular level.

MBST has shown promising results in treating osteoarthritis by helping to:

• Reduce pain and inflammation: By enhancing blood circulation and promoting tissue regeneration, MBST can ease OA symptoms.
• Improve joint function: Stimulating tissue repair and regeneration can lead to better mobility and less stiffness.
• Promote long-term healing: MBST aims to regenerate damaged cartilage and improve the joint’s overall health, potentially delaying or avoiding the need for surgery.

As an innovative, non-surgical alternative to conventional treatments, MBST offers a safe and effective way to manage osteoarthritis and improve your quality of life.

Why Choose Burton Physio Group?

At Burton Physio Group, we are dedicated to providing comprehensive and personalised care for those managing osteoarthritis. Our approach combines the best of modern physiotherapy techniques with advanced treatment options like MBST, helping you reduce pain, regain mobility, and lead a healthier, more active life.

We work closely with you to develop a treatment plan that focuses on the whole person—not just the symptoms. Whether you’re looking for physiotherapy to strengthen muscles, exercise advice, nutritional guidance, or cutting-edge treatments like MBST, we’re here to help you find the right solution.

Take the First Step Toward a Pain-Free Life

Don’t let osteoarthritis hold you back. Contact Burton Physio Group today to schedule a consultation and learn more about how our holistic approach can help you manage your condition, improve your quality of life, and avoid invasive treatments.

To access our advice leaflets to help you manage Osteoarthritis, simply click HERE.

Neil Sullivan

Advanced Practice Physiotherapist

MSc BSc (Hons) MCSP MSST

Extreme shopping mayhem and rampaging relatives, financial stress, late nights, too much TV and over-indulging – the festive season can be the most gruelling event on the calendar.

It’s no surprise that nearly every one of us emerges from it with a New Year’s resolution of detoxing, getting fit and losing weight! Surviving these wild times, as Bear Grylls knows, is all about preparation.

The festive season can often be problematic for those of us who take their nutrition and exercise seriously or even for those who just want to come out of the other side, with any luck, not worse off than when they started.

Whether it’s the big high calorie meals, the parties, alcohol or general lack of structure in your week, it’s very easy to lose your way in December which is why Burton Physio Group have put together some resources to help you minimise the festive ‘damage’ and help you maintain your physique and health, while still enjoying the party season.

Our December newsletter looks at three things:

1. What you can do to keep your eating on track
2. What you can do to keep your fitness on track
3. What you can do to keep your alcohol intake on track

We have then produced three cheat sheets on:

1. Booze Busters explores the impact of alcohol on your body and how you can reduce the toll it takes on you physically
2. Hangover Food Super-Heroes looks at how to replenish lost nourishment the day after a heavy night
3. Hangover-Smashing Smoothies – three specially concocted smoothies to help get you back on your feet, the morning after the night before.

In our Booze Busters bulletin we review what we know about alcohol including why it’s fattening, how our body burns alcohol calories and which drinks we should choose to reduce the toll on our liver.

Big night the night before? In our Hangover Food Super-Heroes, we discuss 10 of the best foods that are scientifically proven to help your body recover. It may surprise (and disappoint) you to hear that stuffing your face with last night’s take-away, is not the best choice to ensure a speedy recovery from a hangover. Nor is it the healthiest option, as it’s likely to be carbohydrate and fat-loaded which just adds more toxins and stress to your already struggling liver that’s working overtime to try and get you back on track.

We explain why each food on our list is important and how it can benefit your body in the aftermath of a big night.

And lastly, we’ve put together three recipes that will help you get back on your feet as quickly as possible the ‘morning after’!

To download any, or all, of these free resources click HERE

You can also check out our Facebook page HERE, Instagram HERE or X account HERE where we’re publishing loads of fun stuff in the run up to Christmas.

All that remains for us to do, is wish you a very happy and healthy festive season and we look forward to catching up with you in the New Year.

Seasons Greetings!

Burton Physio Group

It turns out that a lack of exercise in our lives is a silent killer. The World Health Organisation lists physical inactivity as the fourth biggest risk factor for death in adults across the world.  

The latest research shows when it comes to heart disease, leading a sedentary life is as great a risk factor as smoking and obesity. In fact, inactivity in terms of disease risk, is more dangerous than being overweight.  

If you spend long periods of time sitting, this is particularly bad news, as it increases your risk of heart disease, obesity, diabetes and cancer. The most current research has shown that even normal weight individuals that are inactive, are at risk of developing disease. There is a molecular pathway that is essential to burning fats, that shuts down with inactivity, and that subsequently increases your risk of developing heart disease.  

And unfortunately, you can’t bank the benefits of exercise from your youth, hoping it will help you 40 years down the line. The ideal scenario is to have been active throughout your lifespan, but research has shown that your health can benefit from physical activity at any age, meaning it doesn’t matter when you start, as long as you start!  

Physical activity performed regularly, can help to prevent and manage over 20 chronic medical conditions. These include coronary heart disease, stroke, type 2 diabetes, cancer, obesity, mental health problems and musculoskeletal conditions.  

And the good news is that we can combat the negative effects of prolonged sitting (total of 8 hours or more) with just 60-75 minutes of moderate intensity physical activity a day.  

The reality is that hectic schedules can make it seem impossible to fit workouts into your busy week. The prospect of packing a gym bag, trudging to your local gym, working out, showering, changing, and trudging back to where you came from, can feel like a lot of effort.  

But when we neglect exercise, we not only put both our physical and mental health at risk, but we also negatively impact our productivity and effectiveness at work.  

And you would be surprised at the number of opportunities there are in a working day, to increase your activity levels. This doesn’t have to mean running or cycling to work, although that’s great if you can, but you can in fact accumulate activity that is beneficial to health, in lots of different ways during the day.  

Which is why we’ve put together a collection of resources to help you achieve this.  

At the following link you can download leaflets, exercise handouts and infographics on the following topics. 

• 17 Ways to Be More Active at Work 
• Thinking on your Feet – Why it Pays to Be Physically Active at Work Client Newsletter 
• Stretching Exercises for the Workplace 
• Strengthening Exercises for the Workplace 
• Why Posture Matters 
• Optimal Desk Posture Infographic 
• Carpal Tunnel Infographic 
• Preventing and Treating Carpal Tunnel Syndrome 
• Carpal Tunnel Rehabilitation Exercise Sheet  

Click to HERE download the resources.  

At Burton Physio Group we can help with a wide range of issues caused by long periods of sitting at a desk, including back and neck pains, tingling in your hands, carpal tunnel syndrome, even regular headaches experienced at work. Please get in touch if you need advice and I hope you find these resources useful. Call us on 

01283 741555 or email us at admin@burtonphysiogroup.com.  

To sign up to our mailing list and keep up to date with more useful information like this, simply click HERE. 

Neil Sullivan 

MSc BSc (Hons) MCSP MSST 

Burton Physio Group 

Shoulder pain can really get in the way of everyday life, whether it’s struggling to lift your arm, getting dressed, or simply sleeping comfortably. One of the most common causes is something called Shoulder Impingement Syndrome. This happens when the tendons in your shoulder get pinched as you move, especially during activities that involve reaching or lifting your arm above shoulder height.

How Do You Know If It’s Shoulder Impingement? If you’ve noticed pain when reaching overhead, a sharp pinch when lifting your arm, or discomfort reaching behind your back, you might be dealing with impingement. People often describe it as a “catching” feeling—one moment there’s no pain, then a sudden pinch, and it’s gone again. You might also find sleeping uncomfortable, especially lying on the sore shoulder.

What Causes Shoulder Impingement? Repetitive movements—like swimming, tennis, or even jobs that require a lot of lifting—can lead to impingement. Poor posture or muscle imbalances can make things worse, and if left untreated, it can lead to more serious issues like rotator cuff tears. The good news? With the right treatment and exercises, shoulder impingement can be managed and even fixed.

At Burton Physio Group, we’re here to help. Our physiotherapists are experienced in treating shoulder conditions like impingement, and we’ll create a plan tailored to you—focusing on relieving pain, building strength, and helping you move more freely again. You can take the first step by accessing our Free information leaflet on ‘Feeling the Pinch’ by clicking HERE. It is packed full of information and advice on how to manage the health of your shoulder.

Don’t let shoulder pain hold you back any longer. Get in touch with us today at 01283 741555 or email admin@burtonphysiogroup.com to book an appointment. Let’s work together to get you back to doing the things you love, pain-free!

To sign up to our mailing list, so you ever miss out on our latest advice, information and offers CLICK HERE.

Neil Sullivan

MSc BSc (Hons) MCSP MSST

Burton Physio Group

 

As we age, many of us may encounter the challenge of chronic pain—a persistent discomfort that lingers long after the expected healing period, sometimes lasting for months or even years. Chronic pain can significantly affect our daily lives, well-being, and overall quality of life. But at Burton Physio Group, we want you to know that there is hope, and help is available. In this blog post, we explore how physiotherapy, a holistic and patient-focused approach, can be a guiding light in your journey toward effective chronic pain management.

Section 1: Understanding Chronic Pain

First, let’s explore what chronic pain really means. Unlike acute pain, which serves as the body’s natural alarm system, chronic pain persists even after the original cause has healed. This can arise from various conditions such as arthritis, back pain, fibromyalgia, or unresolved injuries. Chronic pain, typically defined as lasting more than three to six months, can lead to physical issues like tense muscles, reduced mobility, and even changes in the nervous system.

The impact of chronic pain goes beyond the physical; it also affects mental and emotional health. It’s common for individuals dealing with chronic pain to experience frustration, depression, anxiety, and fear. That’s why managing chronic pain isn’t just about treating the physical symptoms—it requires a comprehensive, or ‘biopsychosocial,’ approach that also addresses the psychological and social factors involved.

Understanding chronic pain is the first step toward effective management. It’s important to remember that chronic pain is a unique experience for each person, varying in intensity, type, and location. This is why personalized treatment strategies are essential. To gain more insight into chronic pain, Burton Physio Group offers a patient resource titled “Living with Chronic Pain: An Understanding Guide,” available to help you better understand your condition.

The Role of Physiotherapy in Chronic Pain Management

Physiotherapy plays a crucial role in managing chronic pain, offering a comprehensive, patient-centred, and personalized approach that promotes active involvement in pain relief and improved function.

Our skilled physiotherapists at Burton Physio Group are trained to assess, diagnose, and treat a wide range of conditions that impair physical function, including chronic pain. They develop individualized treatment plans aimed at reducing pain, improving movement, restoring function, and preventing disability.

But how exactly does physiotherapy assist in managing chronic pain? Here’s a closer look:

• Pain Education: A key component of physiotherapy is educating patients about the nature of their pain, the factors influencing it, and effective management strategies. This empowers patients to understand their condition and take an active role in their recovery.

 

• Exercise Therapy: Exercise is fundamental in physiotherapy. Our therapists guide patients through specific exercises designed to enhance strength, flexibility, endurance, balance, and overall movement, which in turn help alleviate pain and improve function.

 

• Manual Therapy: This involves hands-on techniques such as massage, mobilisation, and manipulation, which help reduce pain, enhance mobility, and improve overall well-being.

 

• Mindfulness and Relaxation Techniques: Our physiotherapists can also guide you through mindfulness exercises and relaxation techniques to manage the psychological aspects of chronic pain, such as stress and anxiety.

 

• Lifestyle Recommendations: Physiotherapists provide guidance on lifestyle changes, including exercise and sleep strategies, which play a significant role in managing chronic pain.

 

• Self-Management Strategies: Empowering patients with strategies to manage their pain independently is another vital aspect of physiotherapy. These strategies may include pain-relieving exercises to practice at home, postural advice, or techniques to protect joints and prevent injury.

At Burton Physio Group, we approach chronic pain management from several specialized disciplines within physiotherapy:

• Orthopaedic Physiotherapy: Focuses on the musculoskeletal system and conditions like arthritis, back pain, or joint pain. Our therapists use exercise, manual therapy, and education to manage pain and injuries effectively.

 

• Neurological Physiotherapy: Concentrates on conditions affecting the nervous system, such as neuropathic pain. Treatment includes exercises to enhance balance, coordination, strength, flexibility, and daily functioning.

 

• Geriatric Physiotherapy: Tailored for older adults, this discipline addresses conditions that affect mobility and physical function, including chronic pain. Our therapists employ gentle exercises, balance activities, and pain management strategies.

 

• Sports Physiotherapy: Designed for athletes, this discipline helps manage pain associated with sports injuries, focusing on recovery, prevention, and performance enhancement. Techniques include strength and conditioning exercises, manual therapy, and education on safe sports practices.

 

• Physiotherapy for chronic back pain: Addresses conditions related to spine and pelvic pain. Treatment involves exercises to strengthen the core, spine and pelvic muscles, education on pain management, and strategies to improve strength and mobility.
• MBST: Magnetic Resonance Therapy is an awarding treatment for osteoarthritis, osteoporosis, fracture healing, spinal conditions and sports injuries. This treatment option is available in Burton upon Trent and Birmingham. To find out more about how this could help you visit our sister website at Regener8 Healthcare, or email us at admin@burtonphysiogroup.com

We understand that living with chronic pain can be challenging, but you don’t have to face it alone. Burton Physio Group is here to guide you through every step, empowering you with the tools, techniques, and confidence you need to take back control of your life. For more information or to schedule an appointment, please contact Burton Physio Group at 01283 741777.

Additionally, you can explore our patient resource by clicking on this link, “Moving Beyond Chronic Pain with Physiotherapy,” for a more detailed look at how physiotherapy can help. Don’t hesitate to reach out to us at 01283 741777, or email admin@burtonphysiogroup.com—let’s work together on your path to a healthier, pain-free life.

Neil Sullivan

MSc BSc (Hons) MCSP MSST

Chartered Physiotherapist

Fibromyalgia in Burton, Derby and Shirley

Introduction

Fibromyalgia is a complex condition that significantly affects many aspects of a person’s life. From coping with chronic pain and fatigue to managing social relationships and emotional well-being, those with fibromyalgia face unique challenges. In this Burton Physio Group blog post, we’ll discuss these challenges, share coping strategies, emphasize the importance of community support, and explore the role of holistic approaches in managing fibromyalgia. For more detailed information on the physical effects of fibromyalgia, check out our leaflet by clicking HERE.

The Daily Struggles

Living with fibromyalgia often means dealing with a wide range of physical, emotional, and social difficulties every day. Chronic pain, a major symptom, can make simple tasks like getting dressed or cooking meals feel overwhelming. Fatigue, another common issue, can make it hard to maintain a regular routine or enjoy previously pleasurable activities. Additionally, people with fibromyalgia might feel misunderstood by friends and family who don’t fully grasp the condition’s impact. Developing practical coping strategies, such as pacing activities, prioritizing self-care, and openly communicating with loved ones, is essential. For more practical advice and tips on living with fibromyalgia, please refer to our leaflet on “Understanding Fibromyalgia”. Click HERE.

Emotional Well-Being and Fibromyalgia

The emotional burden of fibromyalgia is substantial. Many individuals experience feelings of isolation, anxiety, and depression, which can exacerbate the physical symptoms. Prioritizing emotional well-being and seeking support when necessary is crucial. This might involve working with a therapist who specializes in chronic pain management, practicing stress-reduction techniques like mindfulness or deep breathing, or joining a support group to connect with others who understand the challenges of living with fibromyalgia.

The Power of Community

Community support is invaluable for those living with fibromyalgia. Connecting with others who have similar experiences can provide validation, understanding, and empowerment. Support groups, whether in-person or online, offer a platform to share stories, exchange coping strategies, and find comfort in knowing you are not alone. Additionally, numerous online resources and forums are dedicated to fibromyalgia, providing access to information, opportunities to ask questions, and engagement with a wider community of people facing similar challenges.

Holistic Approaches to Management

Effective management of fibromyalgia often requires a holistic approach, combining pharmaceutical and non-pharmaceutical treatments. While medication can help manage pain and other symptoms, lifestyle changes and alternative therapies are also crucial for overall well-being. This might include adopting a balanced diet, engaging in regular low-impact exercise, practicing stress-reduction techniques, and exploring complementary therapies like acupuncture, massage, or gentle yoga. By adopting a holistic approach, individuals can create a personalized treatment plan that meets their unique needs and goals. For more information on natural treatments for fibromyalgia, please see our leaflet on “Natural Treatments for Fibromyalgia” HERE. To find out how massage and physiotherapy can help, click HERE.

Conclusion

Living with fibromyalgia can be challenging and overwhelming, but remember, you are not alone. By staying informed, seeking support, and utilising available resources, individuals with fibromyalgia can develop effective coping strategies and improve their overall quality of life. We encourage you to download our full set of resources for a comprehensive understanding of fibromyalgia and its management by clicking HERE. If you need advice, please contact us anytime at admin@burtonphysiogroup.com or call us at 08004334363.

Disclaimer: This article is intended for educational purposes only and should not be taken as professional medical advice. The information provided herein is based on general medical knowledge and does not account for individual circumstances. It is crucial to consult with a qualified healthcare provider for diagnosis and treatment options tailored to your specific health condition.

Neil Sullivan

MSc BSc (Hons) MCSP MSST

Chartered Physiotherapist

The PGA may not look like it has much in common with professional rugby – but you might be surprised to hear that golfers are actually injured more frequently than rugby players.

It’s true.

In fact, 62% of all amateur golfers and 85% of professionals will sustain a significant injury associated with playing golf.

There are a staggering 60 million golfers worldwide – so that’s a vast number of people getting injured playing the sport they love. The problem is, amateur golfers are often out of shape or have poor swing mechanics, and professional golfers often overuse their muscles with frequent play.

Trauma sustained to the lower back can account for one around one third of all injuries. This can happen to anyone regardless of their age or playing ability.

There are a couple of logical reasons for this.

First, achieving a good golf swing necessitates generating significant club-head speed. This speed is attained by applying substantial torque (force) and torsion (twisting) through the lower back.

Second, golf exerts considerable pressure on the spine compared to other sports. For instance, an average golf swing creates a compression load on the back that is equivalent to eight times the golfer’s body weight. In contrast, running produces a compression load of only about three times the runner’s body weight.

Golfers experiencing low back pain will usually have one of the following types of injuries:

• Muscle Strain or Ligamentous Sprain
• Disc Injury
• Altered Joint Mechanics or Motor Control
• Degenerative Arthritis
• Bone Fracture

Other common golf-related injuries will include trauma to the elbow, wrist/hand or shoulder. (And you thought golf was a low-impact activity!)

It’s helpful to understand not only the types of injuries associated with golf but also the main causes of injury which include:

• Frequency of repetitive practice (overworked muscles)
• Suboptimal swing mechanics
• Inadequate warm-up routine
• Poor overall physical conditioning

With the average injury recovery time lasting 2-4 weeks, looking at the main causes of injury is well worth the time and effort.

SO, how can you enjoy the wonderful game of golf while reducing your risk of injury?

Simply, the answer is via a targeted and regular conditioning routine.  Playing golf requires good strength, endurance, flexibility and explosive power. These components will help the individual to play the game well – and avoid injury too.

Physical conditioning routines designed specifically for golfers can help you stay on the green and out of pain. As a bonus, they can even help you improve your game.

An 11-week targeted conditioning program found participants:

• Increased their clubhead speed by 7%
• Improved their strength up to 56%
• Improved their flexibility up to 39%
• Increased their drive distance up to 15 yards with sustained accuracy

Whether you are a casual golfer who plays infrequently or serious about your game we can help you avoid injury and improve your skills. That’s why we’d like to share with you our free informational fact sheets on Golf Injury Prevention.

These fact sheets are completely free to download and are packed full of useful information to help you reduce your risk of injury while becoming a stronger golfer.

Download them HERE.

And be sure to check out our social media (Facebook, Instagram, X)  where we’re posting fun, informative tips and tricks to help you stay injury-free – whatever you’re doing.

Neil Sullivan
MSc BSc 9Hons) MCSP MSST
Burton Physio Group.

Bicycles have been a mode of transportation since the 1800s, but in recent times, cycling has seen a remarkable surge in popularity. What was once an elite competitive sport has now become a globally embraced activity for the masses.

It’s no longer just a means of getting you from A to B or the fact that it’s an opportunity that’s available to most people, regardless of age, size or ability, cycling is great exercise. Cycling provides excellent cardiovascular exercise with minimal impact on joints, making it a valuable addition to any fitness regimen. Unlike weight-bearing activities like running, cycling offers a non-weight-bearing option that complements overall bone health alongside activities such as swimming.

Cycling can also be an adventure, getting out on trails and exploring new areas, taking in beautiful views or just the fresh air. And although your cycling sessions can be solitary if you want them to be, it is also a great sport to do with others, creating lots of opportunities for forming new friendships and building new communities.

For those of us who are more competitive, there are plenty of opportunities to put ourselves to the test, with a huge range of long and short distance competitions, charity events, and multi-sport challenges like triathlons. This brings the added satisfaction of giving us physical goals and challenges to work towards.

Then there’s the green aspect – opting to ride a bike instead of using a car keeps pollution and gas related emissions at zero.

Above all, cycling brings joy and happiness, thanks to the release of endorphins during exercise.

But fitness can also be fickle. One minute you’re in the form of your life, and the next you find yourself struggling to rotate the pedals without pain. Cycling injuries are an unfortunate downside to the sport, and some people are more prone to suffering them, than others.

There are two main types of cycling injuries, those caused by falling off (acute injury), often resulting in fractures, contusions, abrasions and concussion. And then the more common overuse injuries caused by the repetitive nature of cycling including overtraining, biomechanical stresses, often due to muscle imbalances, and incorrect bike set-up.

This is why having a correct bike set up is particularly important if you plan on cycling regularly. And just because you have it done one year, doesn’t mean you’re sorted. Everyday activities and lifestyle affect our muscles balances and this can change over time. And it is very frequently these muscle imbalances, that cause injury.

We’ve put together leaflets on 8 of the most common cycling injuries. Each leaflet is packed full of practical advice on things you can do both in terms of your body conditioning as well as your bike set up, to both prevent injuries happening in the first place, as well as rehabilitate existing ones.

The following injuries, specific to cycling, are covered:

• Burning feet (metatarsalgia)
• Achilles tendon pain
• Knee pain
• Iliotibial band pain
• Hip pain
• Back pain
• Hand pain
• Neck pain

To download any of these leaflets click .

As with any overuse, overload or training error injury, you have to consider your body’s tissue capacity. Musculoskeletal tissues including muscle, tendon and bone are constantly evolving and with appropriate loading (training) and adequate recovery time, the tissue gets stronger and develops better stamina.

However, over-loading or under-loading results can cause a breakdown in tissues, tissue fatigue, and pain. Hence, cumulative stress or load that’s above the capacity of the tissues, can cause overuse injury. This makes monitoring your training load, giving your body time to adapt, and increasing the volume and intensity of your training gradually is an essential component of staying injury free when cycling.

And this is relevant whether you’re a casual recreational cyclist who takes their bike for a spin once a week, compared with more serious cyclists who take part in long group training rides.

A Ferrari built on a Ford chassis? Unthinkable! But could that be you? Imagine the speed and power of a Ferrari without a matching chassis to ensure stability and control required for good handling and sticking to the road. The inner workings providing the stability, control, and endurance that comes from your core and surrounding pelvic/buttock muscles is essential as a base for good injury-free cycling.

There are three A-B-C components to staying injury free on a bike:

A – Alignment ie. muscle imbalances, weakness, flexibility issues, leg length discrepancies and being flat-footed can all lead to injury.

B – Bike set up – again this is fundamental to get right. Incorrect bike set up can be the cause of injuries that could side line you for months and yet it’s easy to get right with some good advice.

C – Conditioning and fitness – a good stretching and strengthening programme to correct the muscle imbalances and ensure you’re strong where you need to be, is the final component in staying injury free.

Like any repetitive motion sport, cycling can produce a catalogue of niggling aches and pains, which if left untreated can become more serious. Learn more about the specifics of the most common cycling injuries and how you can manage and prevent them using our leaflets at the link .

Neil Sullivan MSc BSc (Hons) MCSP MSST

Burton Physio Group

More than 45% of the global population experiences regular headaches. If you’re one of these people, you’ll know that they’re no laughing matter. For some people, they’re just a minor inconvenience, for others they can be completely debilitating.

The problem is that successfully diagnosing a headache gets complicated, because more than 130 distinct disorders have been identified along with over 300 triggers. This makes a headache almost as unique as an individual.

To make matters worse, you can simultaneously suffer one, two or more types of headache or a migraine all at the same time. One type may cause another, or overlap with each other. These are known as mixed or multi-source headaches and can take longer to resolve as your therapist works through treating the different causes. For example, a dysfunctional painful neck can cause an increase in surrounding muscle spasm, which will increase your blood pressure. In this scenario, you could have a cervicogenic (neck) headache, with a tension headache and a resultant migraine!

The four most commonly diagnosed headaches are:

• Migraines
• Tension headache
• Cervicogenic headache (originating from the neck)
• Sinus headaches

If you only suffer from the occasional headache, this can commonly be caused by lifestyle factors such as:

• Stress
• Dehydration
• Alcohol
• Lack of sleep
• Caffeine
• Posture
• Some foods
• Skipped meals
• High blood pressure
• Medications
• Muscular tension
• Infection
• Hormonal influences

However, if you do suffer from headaches more frequently, here is some reassuringly good news. Two of the most common headaches, tension-type headaches and cervicogenic headaches (which originate from musculoskeletal issues in and around the neck) can be significantly improved, and even cured by physical therapy, both in the short term, as well as the long term.

There has been a great deal of research, as well as clinical evidence, showing that physiotherapy is an extremely effective treatment for certain types of headache.

Manual, hands-on therapy manipulating or mobilising your neck can be hugely beneficial in eliminating your headache; or at least reducing the intensity, frequency and duration of the headache.

Soft tissue work including massage and trigger point therapy, can be effective in relieving spasm in the head and neck muscles which may be contributing to your headache. Massage has also been shown to help people cope better during headache episodes, reducing associated stress and anxiety.

Acupuncture is another therapy that could help with neck or cervicogenic headaches, and sinus headaches.

In addition, poor posture and repetitive movements in your daily life, have also been shown to increase the risk of experiencing headaches as they can cause muscle imbalances, muscle weakness and strain the ligaments and soft tissues in the joints of your neck. In these cases corrective exercises to strengthen weak muscles and stretch tight muscles can be highly effective.

We have some more downloadable resources and advice sheets on each specific headache type at the following link . If you would like to understand more about how Burton Physio Group can help in the treatment and prevention of headaches, please don’t hesitate to contact us directly.

Neil Sullivan MSc BSc (Hons) MCSP MSST

Burton Physio Group

 

Back pain can be a disconcerting experience, often leaving you wondering about the severity and the cause of your discomfort. While it is a common issue, the experience of back pain is highly personal, and understanding your own symptoms is key to managing it effectively. This guide is designed to help you assess your symptoms, recognise when to try self-care, and understand when professional help might be needed. By adopting the right approach, you can alleviate mild back pain from the comfort of your home and know when to seek further medical advice for more persistent or severe conditions.

Now, let’s start by assessing your symptoms to gain insight into your specific back pain situation.

Assess Your Symptoms

When back pain arises, taking stock of the symptoms you’re experiencing is an essential first step. Begin by asking yourself a few key questions:

– Is this a new occurrence, or has this pain happened before?

– Is the discomfort constant, or does it come and go?

– Can you pinpoint exactly where in your back the pain is located?

– Are there specific activities or positions that make the pain better or worse?

Understanding the onset, location, and nature of your pain can help in identifying potential causes and determining the best course of action. For example, new, severe back pain that appears suddenly might be treated differently than a mild, nagging ache that’s been present for weeks.

For a detailed look at potential triggers and causes of back pain, consider reading our leaflet on Back Pain Triggers and Causes .

Check for Red Flags

Certain symptoms associated with back pain should prompt immediate medical evaluation due to their potential to signify more serious underlying conditions. These red flag symptoms include:

• Fever: If your back pain is accompanied by a high temperature, it could indicate an infection.
• Unexplained Weight Loss: Significant weight loss without trying could be a sign of a more serious medical issue.
• Trauma: If your back pain is the result of a fall, blow to your back, or other forms of trauma, a thorough medical check is essential.
• Neurological Impairments: This includes loss of bladder or bowel control, or numbness in the groin area, which could indicate cauda equina syndrome, a serious condition that requires urgent care.
• Persistent Pain at Night: Discomfort that consistently wakes you up can be a sign of something more serious than mechanical back pain.

If you experience any of these symptoms, it’s important to seek medical help immediately. These signs can indicate conditions that are more serious than typical back strains or sprains, and timely intervention is crucial.

For more detailed information on potential serious back conditions, please refer to our leaflet titled ‘Could My Back Pain Be Serious?’ by clicking .

Try Self-Care First for Mild, Short-Term Pain

For many, mild back pain can often be managed effectively at home, especially when it’s of short duration. Here are some self-care strategies you can consider:

• Apply Heat/Ice: Using heat or ice packs can reduce pain and inflammation. Ice is best used immediately after injury, while heat can be soothing for muscle stiffness.
• Get Adequate Rest: Allow your back the proper time to heal, but avoid prolonged bed rest which can actually hinder recovery.
• Gentle Movement: Engage in light stretches and gentle activities as tolerated. Movement can help reduce pain and stiffness.
• Over-the-Counter Pain Relief: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can alleviate pain and reduce inflammation.

Remember, these tips are for mild back pain that is new or short-term. If your pain is severe, persistent, or accompanied by red-flag symptoms, professional medical advice should be sought.

Explore more self-care tips and strategies in our leaflet on ‘Can I Treat My Back Pain?’ by clicking .

Massage Can Help Some Types of Chronic Pain

Massage therapy is a widely recognised method for relieving chronic back pain, and we offer this form of treatment at our Burton and Derby clinics. It works by easing tension in muscles, improving blood flow, and promoting relaxation, which together can help reduce pain sensations. Here are a few points to consider when exploring massage as a treatment option:

• Effective Techniques: Certain massage techniques such as deep tissue or Swedish massage are particularly beneficial for lower back pain.
• Relaxation: Beyond the physical relief, massage can also offer psychological benefits, reducing stress and anxiety that can accompany chronic pain.
• Regular Sessions: Consistency is key. Regular massage sessions can maintain the benefits over time and prevent the recurrence of pain.

Before starting massage therapy, it is advisable to consult with a healthcare professional, especially if your back pain is related to a specific medical condition.

Learn more about how massage can be part of your pain management plan in our guide, ‘Massage for Low Back Pain’ by clicking .

To book a massage at Burton Physio Group just return to our home page and click the BOOK NOW button.

When Should You Seek Professional Help?

While self-care is valuable for minor or short-term back pain, there are times when professional intervention is necessary:

• Duration of Pain: If your back pain lasts longer than two weeks despite self-care measures, it’s prudent to consult a healthcare professional.
• Severity of Pain: Severe back pain that impedes your daily activities or significantly affects your quality of life requires a professional evaluation.
• Recurring Episodes: Frequent bouts of back pain might indicate an underlying condition that could benefit from professional treatment.

A physical therapist such as an osteopath, chiropractor or physiotherapist can provide a thorough evaluation and create an individualised treatment plan. This may include hands-on care, targeted exercises, and education on posture and body mechanics to address your specific needs and prevent future issues.

Know Your Limits with DIY

Self-management of back pain is important, but it’s equally crucial to acknowledge when an issue might be beyond your ability to resolve on your own. Here are some considerations:

• Complex Conditions: Certain back issues, such as herniated discs, may not improve with self-care alone and could require more targeted interventions like manual therapy.
• Risk of Worsening: Attempting to self-treat without proper knowledge can sometimes exacerbate the problem.
• Expert Guidance: Professionals can offer a level of care that is informed by experience and supported by specialised training.

If you find that your symptoms persist despite your best efforts at home, or if your condition is complex, it’s not just advisable but often necessary to seek out professional help. There is no substitute for a tailored treatment plan developed by a physical therapist who can guide you through recovery with hands-on care and targeted exercises.

For more information on self-treatment and when to seek help, please review our leaflet on ‘Can I Treat My Back Pain?’ by .

In Summary

Proactively managing back pain is about striking the right balance between self-care and seeking professional advice when necessary. Implementing preventive measures, recognising the limits of home treatment, and understanding when to consult a healthcare provider can significantly improve your outcomes.

Remember, maintaining a healthy lifestyle, incorporating regular stretching, and ensuring ergonomic practices at work and home are key strategies in preventing back strain and avoiding the escalation of pain.

If you’re unsure about the best course of action for your back pain, or if you’ve reached the limits of what self-care can provide, our team at Burton Physio Group are here to support you. We encourage you to reach out for an expert assessment and a comprehensive approach to your back pain management.

**Disclaimer:**

The content provided in this blog post is for informational purposes only and is not intended as medical advice. Always consult a healthcare professional for a diagnosis and tailored treatment plan, especially if your symptoms are severe or persistent.

Neil Sullivan

Chartered Physiotherapist
MSc, BSc (Hons), MCSP, MSST
Burton Physio Group