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Chelmsford Physio Blog

By Chelmsford Physio 26 Mar, 2024
BSI in runners are more prevalent than you might think. We had an interesting case in clinic recently, a 27 year old runner, training for the London Marathon. A very fit, active & healthy, Experienced athlete, good training history and works as a Personal Trainer. Presented with anterior hip pain, complaining of a hip flexor strain.
By Chelmsford Physio 25 Mar, 2024
You've put in the miles, sacrificed your lie-ins and bought the lycra, now marathon and half marathon day is on the horizon. Make sure you're in top shape at the start line with our DOs and DON’Ts for final marathon preparation:
By Chelmsford Physio 25 Mar, 2024
Running is a highly popular and beneficial form of exercise, but it also carries the risk of various injuries. Among these, stress fractures are a common concern for runners. Stress fractures are small cracks in the bone that develop due to repetitive stress and overuse. In this blog post, we will delve into the causes, symptoms, treatment, and prevention of stress fractures in runners, drawing upon research from Harvard University.  1. Understanding Stress Fractures: Stress fractures occur when the repetitive force applied to a bone overwhelms its ability to repair itself. They typically develop in weight-bearing bones, such as the tibia (shinbone), metatarsals (foot bones), and femur (thigh bone). Runners are particularly susceptible to stress fractures due to the repetitive impact forces exerted on their lower extremities during training. According to researchers, the most common risk factors identified for stress fractures in runners include sudden increases in training volume or intensity, improper footwear, poor running form, nutritional deficiencies, and underlying bone density issues. 2. Recognising Symptoms and Seeking Treatment: Early detection of stress fractures is crucial to prevent further damage and promote optimal healing. The symptoms of a stress fracture may include localised pain that worsens with activity and diminishes with rest, swelling, tenderness, and potentially a noticeable limp. It is highly recommend to seek consultation with a specialist, if a stress fracture is suspected. Diagnosis typically involves a thorough physical examination, imaging tests (e.g., X-rays, MRI), and sometimes bone scans to confirm the presence and location of the fracture. Treatment of stress fractures often involves a period of rest from running and other high-impact activities. It is important to implement a gradual return-to-running program under the guidance of a specialist. Other treatment modalities may include pain management, immobilisation with a cast or walking boot, physiotherapy, and addressing any underlying factors contributing to the fracture (e.g., correcting running technique, improving bone health).
By Chelmsford Physio 25 Mar, 2024
Preparing for a marathon is a physically and mentally demanding task. As the race day approaches, runners often implement a strategic training technique known as tapering. Tapering involves reducing the training load and allowing the body to recover in the weeks leading up to the marathon. But why do we taper? In this blog post, we will explore the scientific rationale behind tapering and why it is an helpful component of marathon preparation 1. Enhancing Physical Recovery: Tapering provides an opportunity for the body to recover and repair. Intense marathon training places considerable stress on the musculoskeletal system, causing microscopic damage to muscles, tendons, and other connective tissues. By tapering, runners allow these tissues to heal and adapt, reducing the risk of injury and improving overall performance. Tapering can help restore glycogen stores in muscles, improve muscle strength, and increase the concentration of enzymes involved in energy production. These physiological changes contribute to enhanced athletic performance on race day. 
By Chelmsford Physio 13 Mar, 2024
In recent years, ultrasound-guided injections have emerged as a beacon of hope for those enduring chronic pain and certain musculoskeletal conditions. However, myths and misconceptions often cloud these treatments' true nature and benefits . This article aims to demystify ultrasound-guided injections, shedding light on what patients can genuinely expect from the procedure. By providing clarity, we hope to alleviate concerns and empower individuals to make informed decisions regarding their health and well-being.
By Chelmsford Physio 08 Mar, 2024
Ultrasound-guided injections are a medical procedure where an ultrasound machine is used to guide the placement of a needle and injection substance into a specific area of the body. The technique involves the use of high-frequency sound waves that create images of the internal structures of the body, allowing healthcare professionals to visualize the target area in real time. This enables them to accurately identify the optimal location for the injection and confirm the correct placement of the needle and the injection substance. Ultrasound-guided injections have become increasingly popular in recent years as they offer several advantages over traditional blind/surface-marked injections.
By Chelmsford Physio 28 Feb, 2024
Shin splints, also known as medial tibial stress syndrome, is a common condition that affects runners and other athletes who engage in high-impact activities. It's characterised by pain along the inside of the shin bone, and can be caused by a number of factors, including overuse, poor footwear, and muscle imbalances. Fortunately, there are several exercises that can help alleviate the pain and prevent further injury. Here are the three of the best exercises for shin splints: 1. Toe Raises Toe raises are a simple yet effective exercise for strengthening the muscles in the front of the lower leg, which can help reduce the strain on the shinbone. To perform toe raises, stand with your feet hip-width apart and slowly raise up onto the balls of your feet, then lower back down. Aim for three sets of 15 repetitions, gradually increasing the number of sets as your strength improves.
By Chelmsford Physio 26 Feb, 2024
Running is a great form of exercise that offers numerous health benefits. However, like any sport, running can also lead to certain injuries and discomfort. One common complaint among runners is anterior hip pain, which refers to pain experienced in the front of the hip joint. In this blog, we will explore the causes, symptoms, and treatment options for anterior hip pain in runners. I. Causes of Anterior Hip Pain in Runners: Anterior hip pain in runners can arise from various factors, including: 1. Hip Impingement Syndrome:
By Chelmsford Physio 24 Jan, 2024
With some people still not skiing since before covid it can be easy to forget the preparation, risk and conditioning which is needed to help you prevent injury. We will be going through all of these to make sure you are ready to hit the slopes! Risk of Injury Although skiing and snow boarding are generally associated, as high injury risk activities recent research looking at the prevalence of these injuries has shown a recent decline. The numbers have reduced from 5 – 8 injuries per 1000 skiers to 2 – 3 per 1000. Research has also shown that the most common injuries in skiing are to the knees which accounts for 1⁄3 of all injuries and that in snowboarder’s injuries to the wrists are the most common. A study in Japan showed that snowboarders had twice the injury rate of skiers. When looking at preventing injuries there are obviously areas that we have no control over, which can increase the chances of injury. These can include poor visibility, the quality of the snow and crowded pistes. However there are also many areas that we can control such as wearing protective garments including wrist protectors and helmets which are compulsory in many resorts now. Conditioning One area that has been proven to reduce injuries in skiing is through skiing specific physical conditioning. With snow based disciplines, as with the majority of sports, it is important to be balanced and maintain good alignment and weight distribution through your trunk and lower limbs. However, unlike a lot of other sports, with skiing you are trying to maintain a relatively static position while travelling fast down a hill. This, therefore, is going to require different muscle activity and joint positioning compared to an activity such as running, meaning a specific conditioning program is necessary. Alignment When looking at skiing you need to assess your alignment to avoid excessive loading through your knees and hips. A lot of pain experienced through the front of the knee with skiing is a result of over loading through the patella femoral joint (where the knee cap sits). When you go into your skiing position your knees should be in line with your 2nd to 3rd toes and not dropping in towards the inside of your big toes. (as shown in the figure below)
By Chelmsford Physio 24 Jan, 2024
With the start of a New Year, come new plans and new goals. There are ways to make these more realistic and less likely to fail. When things go wrong, we normally see the consequence as an injury in the clinic. Often these injuries are what we describe as a feature of a ‘training error’ and often this can be avoided with better advice, education and planning.
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Featured Posts

By Chelmsford Physio 26 Mar, 2024
BSI in runners are more prevalent than you might think. We had an interesting case in clinic recently, a 27 year old runner, training for the London Marathon. A very fit, active & healthy, Experienced athlete, good training history and works as a Personal Trainer. Presented with anterior hip pain, complaining of a hip flexor strain.
By Chelmsford Physio 25 Mar, 2024
You've put in the miles, sacrificed your lie-ins and bought the lycra, now marathon and half marathon day is on the horizon. Make sure you're in top shape at the start line with our DOs and DON’Ts for final marathon preparation:
By Chelmsford Physio 25 Mar, 2024
Running is a highly popular and beneficial form of exercise, but it also carries the risk of various injuries. Among these, stress fractures are a common concern for runners. Stress fractures are small cracks in the bone that develop due to repetitive stress and overuse. In this blog post, we will delve into the causes, symptoms, treatment, and prevention of stress fractures in runners, drawing upon research from Harvard University.  1. Understanding Stress Fractures: Stress fractures occur when the repetitive force applied to a bone overwhelms its ability to repair itself. They typically develop in weight-bearing bones, such as the tibia (shinbone), metatarsals (foot bones), and femur (thigh bone). Runners are particularly susceptible to stress fractures due to the repetitive impact forces exerted on their lower extremities during training. According to researchers, the most common risk factors identified for stress fractures in runners include sudden increases in training volume or intensity, improper footwear, poor running form, nutritional deficiencies, and underlying bone density issues. 2. Recognising Symptoms and Seeking Treatment: Early detection of stress fractures is crucial to prevent further damage and promote optimal healing. The symptoms of a stress fracture may include localised pain that worsens with activity and diminishes with rest, swelling, tenderness, and potentially a noticeable limp. It is highly recommend to seek consultation with a specialist, if a stress fracture is suspected. Diagnosis typically involves a thorough physical examination, imaging tests (e.g., X-rays, MRI), and sometimes bone scans to confirm the presence and location of the fracture. Treatment of stress fractures often involves a period of rest from running and other high-impact activities. It is important to implement a gradual return-to-running program under the guidance of a specialist. Other treatment modalities may include pain management, immobilisation with a cast or walking boot, physiotherapy, and addressing any underlying factors contributing to the fracture (e.g., correcting running technique, improving bone health).
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