Welcome to the Estuary Physio Blog. Here our clinicians share useful tips and information about different topics which are designed to support our clients. If you have any suggestions on content please get in touch.
HOW TO START A NEW EXERCISE PROGRAMME
Monday 7th April 2025
Gemma B
HOW TO START A NEW EXERCISE PROGRAMME Returning to exercise after a break or starting exercise for the first time is exciting, yet can be intimidating. Exercise offers profound benefits to the mind and body. Exercise can improve function, reduce pain, improve posture, reduce falls risk, help prevent future injuries, improve movement mechanics, enhance sports performance, as well as improving mood and reducing stress, to name a few. However, starting off with a little too much enthusiasm can lead to injury. This blog will delve into the common pitfalls and the key to long-term success. PLANNING A NEW EXERCISE PROGRAMME Prior to starting a new programme, it is worth considering: Are you recovering from surgery, an injury or have a long-term health condition? If…
WORKING WITH CASE MANAGERS
Tuesday 4th March 2025
Gemma B
WORKING WITH CASE MANAGERS Case Managers and Physiotherapists share a common goal of supporting patients in achieving their best recovery after a life changing injury. This blog will delve into how we align treatment strategies and work in collaboration with Case Managers to provide the highest level of care. UNDERSTANDING THE EVIDENCE The traumatic injury NICE guidelines include how to treat spinal, nerve, musculoskeletal, visceral, soft tissue, and limb injuries. The rehabilitation needs should be assessed at an early stage and early invention is key. The guidelines recommend a multi-disciplinary team assessment, this is frequently completed as an inpatient or in a rehabilitation centre, however, this should not stop when a patient returns home. We value building therapeutic relationships with other…
DISABILITY SPORTS LONDON AND ESSEX
Monday 10th February 2025
Gemma B
UNDERSTANDING DISABILITY SPORTS The power of sport and physical activity has the power to change lives. That does not have to be any different for those who have a disability. There are two key types of disability sports, inclusive sports and adaptive sports. The goal of inclusive sports is to enable disabled athletes to play or participate with able-bodied, as equals. While adaptive sports make modifications, which may include equipment or rule adjustments to allow inclusion, without removing enjoyment or competitiveness. There are multiple clubs across London and Essex that have made modifications to conventional sports to meet the needs of those with physical, cognitive or sensory disabilities. EQUIPMENT IN ADAPTIVE SPORTS Equipment and assistive technology in disability sports can be as…
DISCHARGE FROM HOSPITAL IN LONDON AND ESSEX
Friday 27th December 2024
Gemma B
DISCHARGE FROM HOSPITAL IN LONDON AND ESSEX When you have been discharged from hospital after surgery, illness or injury, the transition home can lead to a huge change in routine and responsibility. A period of rehabilitation can play a crucial role in regaining mobility and confidence. Often, there is a long wait for therapy input after being discharged, leaving people unsure on what to do. RIGHT TO REHAB Based on a survey conducted by the Charted society of Physiotherapy, of more than 500 Physiotherapists in 2023, due to the lack of appropriate rehabilitation space, 59% of Physiotherapists report seeing an increased level of disability and 50% reported increasing levels of depression and anxiety. Alliances working across the UK are…
WHAT IS THE BEST POSTURE?
Saturday 30th November 2024
Gemma B
WHAT IS THE BEST POSTURE? There are many things that impact our posture, from work, hobbies, health, fitness, and habits. In a technology driven world, it is not surprising that our lifestyles are becoming increasingly sedentary and postures have become more hunched. Many people spend hours per day starting at a screen, often neglecting the fundamental principles of good body alignment. This blog will explore the importance of posture. CONSEQUENCES OF BAD POSTURE: Research indicates that poor posture is a widespread issue. When the spine is in prolonged poor postures, it places undue stress on muscles, ligaments, and joints. It is common for the chest muscles to become tight and the back muscles to become weak. Poor posture is a contributing factor to…
MANAGING YOUR ARTHRITIS
Thursday 24th October 2024
Gemma B
MANAGING YOUR ARTHRITIS WHAT ARE THE TYPES OF ARTHRITIS? Arthritis can affect anyone, at any age. It is a common condition affecting the joints, it often causes pain and inflammation. There are many types of arthritis and symptoms experienced will vary depending on the condition a person has. Often arthritis is characterised by pain and stiffness in the joints, leading to reduced mobility. This can significantly impact someone quality of life, can lead to weight gain, cardiovascular disease and mood changes, which is why early, effective treatment is important. This blog will explore some of those treatment options. Osteoarthritis is the most prevalent form of arthritis and is primarily a degenerative joint disease. It most commonly affects the knees, hips, hands and spine.…
SUPPORT AFTER TRAUMA
Monday 30th September 2024
Gemma B
SUPPORT AFTER TRAUMA: Navigating the journey of rehabilitation after any injury can be quite the challenge. In the UK, we are fortunate that there are numerous charities who are dedicated to providing support to individuals and families during this difficult time. From practical support to community reintegration, this blog will do a surface dive into organisation’s which are committed to helping people rebuild their lives, after a life changing event. If you or someone you know is in need of support, reaching out to these charities can be a stepping stone towards recovery. Here are some ways these wonderful organisation’s can support: Practical support: Many charities provide practical support, such as with transport to medical appointments, help with household tasks, deep cleaning and collecting…
MYTHS ABOUT PHYSIOTHERAPY
Saturday 31st August 2024
Gemma B
MYTHS ABOUT PHYSIOTHERAPY Physiotherapists are specialists in movement. This blog will address some common misbeliefs that sometimes discourage individuals from seeks support from a physiotherapist. MYTH: I NEED A REFERRAL Fact: In the UK, 70% of people think you need a referral to see a physiotherapist. This is not true. You can book an appointment directly with a physiotherapist, without needing to be seen by a doctor first. If you are unsure if you need a physiotherapist, please feel free to give us a call and we can point you in the right direction if it appears that physiotherapy isn’t right for you. If you are looking to seek physiotherapy through your insurance provider, it is worth checking your plan, as some require a…
INTERCONNECTION BETWEEN PHYSICAL AND MENTAL HEALTH
Thursday 25th July 2024
Gemma B
INTERCONNECTION BETWEEN PHYSICAL AND MENTAL HEALTH INTRODUCTION: Physical and mental health go hand in hand. You cannot treat one without the other. This blog will delve into the interconnections of the two and touch on some practical tips for success with rehabilitation. No-one, no matter age or level of competition, is immune to injury or illness. It is common to experience uncertainty and low mood after a major physical setback. The uncertainty of healing can be the cause of tremendous stress. Coping with lifestyle changes and a loss of independence can be incredibly challenging. It is not uncommon to struggle with a sense of self and identity throughout your journey. Although difficult, it is important to remember this is normal. Your…
PHYSIOTHERAPY FOLLOWING A SPINAL CORD INJURY IN LONDON AND ESSEX
Sunday 30th June 2024
Gemma B
PHYSIOTHERAPY FOLLOWING A SPINAL CORD INJURY IN LONDON AND ESSEX WHAT IS A SPINAL CORD INJURY? The spinal cord is a long structure through which sensory and motor information pass between the brain and the body. The column is divided into regions: cervical (7 vertebrae), thoracic (12 vertebrae), lumbar (5 vertebrae), sacral (5 fused vertebrae) and coccygeal (4 fused vertebrae). An injury to the nerves in the spinal canal may affect the conduction of signals that control sensations, movements and the ability to control the bowel and bladder. There are two types of injury: incomplete and complete, which can prevent transmission of all or just some neural messages across the site of the lesion. WHAT CAUSES A SPINAL CORD INJURY? The causes of a…
Aquatic Physiotherapy in London and Essex
Wednesday 29th May 2024
Gemma B
AQUATIC PHYSIOTHERAPY IN LONDON AND ESSEX WHAT IS AQUATIC PHYSIOTHERAPY? Aquatic therapy, also known as hydrotherapy, involves exercising in a warm-water pool, typically 32-35.5 degrees Celsius, which is warmer than a typical swimming pool. Guidance is normally provided by a physiotherapist. They will be able to create a treatment plan tailored to your goals. This is different to aqua-aerobics, which can often be quite strenuous, but the same principles of using the water apply. WHAT ARE THE BENEFITS? Pain relief and reduction in spasm Increased flexibility and range of motion Reduce swelling and increase circulation Improve strength and endurance Improve cardiovascular fitness Aid relaxation Challenge balance and coordination Re-education of walking, posture and functional activities not possible on land WHAT CONDITIONS WOULD BENEFIT? Exercise in water…
PHYSIOTHERAPY FOLLOWING AN ARTHROSCOPY IN LONDON AND ESSEX
Tuesday 16th April 2024
Gemma B
PHYSIOTHERAPY FOLLOWING AN ARTHROSCOPY IN LONDON AND ESSEX WHAT IS AN ARTHROSCOPY ? A hip arthroscopy is a surgical procedure used to both diagnose and treat problems in the hip joint. It is worth noting that scans are not always able to pick up problems within the joint. During the surgery, a tiny camera is inserted through small incision sites, allowing the team to view inside of the joint. If able, the surgical team then correct any issues with small instruments. Patients often go home the same day but may require an overnight stay. WHAT INDICATIONS ARE THERE FOR AN ARTHROSCOPY? Your medical team may recommend a hip arthroscopy if you have a hip condition such as pain, stiffness, locking or giving way, that…
Physiotherapy for Sciatica in London and Essex
Sunday 17th March 2024
Gemma B
Physiotherapy for Sciatica in London and EssexWhat is Sciatica? Sciatica is a clinical diagnosis based on the presence of radiating pain in the leg, with or without numbness and muscle weakness. The sciatic nerve runs from your lower back to your feet. This means the pain may radiate to your bottom, back of the leg and all the way to your feet and toes. It is often described as stabbing, burning or shooting. Symptoms may worsen with twisting, bending, coughing or sneezing. What causes it? Conditions that structurally impact or compress the sciatic nerve may cause sciatic. Sometimes it is caused by inflammation around the nerve. This inflammation is part of the body’s natural protective system. As the body clears this inflammation…
Lower Limb Joint Replacement Tips
Wednesday 14th February 2024
Gemma B
Lower limb joint replacement tips Why have a knee or hip replacement? A joint replacement is typically performed with the aim to allow for smoother movement, this in turn can improve mobility and decrease pain. The goal is that this enables people to regain their ability to perform everyday tasks with greater ease. It is important to note that the decision to have a replacement is based on each individual, including the severity of symptoms, overall health and the impact on daily life. It is essential to speak with a healthcare professional to determine the appropriate course of action for your individual situation. What alternatives to a knee or hip replacement are there? Prior to a joint replacement, it is recommended that people…
Physiotherapy after a cancer diagnosis in London and Essex
Monday 15th January 2024
Gemma B
Physiotherapy after a cancer diagnosis in London and Essex What is cancer? The term “Cancer” is a complex and broad term used to describe uncontrolled growth and spread of abnormal cells within the body. These abnormal cells can invade and destroy tissues and have the potential to spread to other parts of the body. There are over 200 different types of cancer. Cancer can develop in any part of the body, each has its own unique characteristics, symptoms and treatment options. Spotting signs of cancer Early detection and treatment is crucial in the management of cancer. Spotting cancer at an early stage saves lives. Health professionals within most services now screen for signs of cancer. If you spot anything that…
Physiotherapy after a hip replacement in London and Essex
Sunday 31st December 2023
Gemma B
Physiotherapy after a hip replacement in London and Essex When is a hip replacement indicated? A hip replacement is normally recommended when a person has severe joint pain, restricted movement and reduced function. Common reasons the hip can get worn out or damaged include osteoarthritis, rheumatoid arthritis, avascular necrosis and trauma, such as a neck of femur fracture. Normally, prior to a hip replacement a variety of conservative measures are trialled such as exercise, pain medication and assisted devices. A steroid injection is sometimes trialled, which may also be used as an assessment to confirm that the pain is coming from the joint itself. Who is offered surgery? The decision to offer a hip replacement will be made on a case-by-case…
Knee Replacement Physiotherapy in London and Essex
Tuesday 7th November 2023
Gemma B
Knee Replacement Physiotherapy in London and Essex What is a knee replacement? A knee replacement is a surgical procedure, which involves replacing a knee joint with an artificial joint, also known as a prosthesis. This could be on the inside (medial), outside (lateral) or both, it depends on the extent of damage and persons goals. Occasionally, a patellofemoral knee replacement is done. This is a procedure that replaces the worn knee cap (patella) and the groove at the end of the thigh bone (trochlea). What are the indications for a knee replacement? Osteoarthritis, Rheumatoid arthritis, deformity and post-traumatic arthritis are the most common indications for surgery. Severe pain, deformity and limited function are the key indicators of further investigations. X-rays can…
Dementia-friendly physiotherapy in London and Essex
Sunday 17th September 2023
Estuary Physio
Dementia-friendly physiotherapy in London and Essex What is Dementia? Dementia is a broad term used to describe a decline in cognitive abilities. It is possible that this interferes with daily functioning. It is important to consult with a healthcare professional for an accurate diagnosis and appropriate management. What are the common early signs of Dementia? The early signs of dementia can vary from person to person but some common early signs include: >Memory loss. >Difficulty with planning and problem-solving. >Language problems: Trouble finding the right words or following conversations. >Confusion and disorientation. >Making decisions that are out of character or unwise. >Changes in mood and behaviour. >Losing interest in hobbies or avoiding social interactions. >Struggling to complete routine tasks. What are the symptoms of Dementia Dementia symptoms will depend on the type of dementia…
Pulmonary Fibrosis Physiotherapy in London and Essex
Thursday 27th July 2023
Alicia Butler
Pulmonary Fibrosis Physiotherapy in London and Essex What is pulmonary fibrosis?Pulmonary fibrosis translates to ‘scarring in the lungs.’ This scarring makes your lungs stiff and less efficient at delivering oxygen into the blood. This stiffness also makes it more difficult to expand your lungs. This can result in requiring more effort to breathe and increased energy demand. What are common symptoms? >Shortness of breath >Persistent, dry cough >Fatigue or tiredness >Loss of appetite as well as weight loss >Rounded and swollen fingertips >Aching muscles or joints What are the main causes? >Smoking can cause some specific kinds of pulmonary fibrosis. >Being exposed to certain types of toxins such as coal dust, asbestos, coal dust or silica. >Being exposed to allergens in the air such as mould and bird…
Physiotherapy for Bronchiectasis in London and Essex
Tuesday 27th June 2023
Barry Ford
Physiotherapy for Bronchiectasis in London and Essex What is Bronchiectasis? Bronchiectasis is a long-term condition which affects your lungs. It causes your airways to widen, become scarred and inflamed, leading to thicker mucus which is more likely to get trapped and infected.
Initial Physiotherapy Assessment
Monday 19th June 2023
Barry Ford
Initial Physiotherapy Assessment First Consultation Your first consultation will typically be 60-minutes, which allows time for a comprehensive assessment and a short bespoke treatment in the remaining time available. Prior to the appointment The more information we have prior to starting rehabilitation, the better. Please send us scans, discharge letters and therapy reports. It is also helpful for your physiotherapist to have your health providers contact details in advance, working as a team with other professionals such as consultants will often get the best results. We also want to make sure we are the right team for you and match you to the right therapist. Listening We want to hear things from your perspective, where you are and where you want to be. If you…
Preventing Falls for Elderly people
Friday 9th June 2023
Gemma B
Preventing Falls for Elderly People Falls and fractures in older people are largely preventable. It is essential that people are proactive with managing falls risk to maintain health, wellbeing and independence. What is a fall? A fall is defined as an event which results in a person coming to rest, inadvertently, on the ground. It can happen to anyone however, as people get older, they are more likely to fall and injure themselves. How common are falls? >One third of over 65s fall at least once a year >Half of over 80s fall at least once a year Where do falls occur? Falls can happen anywhere. However, more than half of them happen in the home. Keeping a falls diary can help track when and when…
Sticking With Your Exercise Programme
Friday 5th May 2023
Gemma B
Sticking with your exercise programme Success of a Physiotherapy programme relies on dedication and consistency. The more active you are in your own recovery, the faster you will make gains. This means sticking with your exercises and making new healthy habits. Below are some tips to set you up for success: Set Goals Remember the reason why you started. Keeping a meaningful purpose in mind can help you to visualise an end goal. Take baby steps to get there. Smaller short-term goals can break the journey down. Goals should be specific, measurable, achievable, relevant, and time-bound. Celebrate Come up with a reward for when you meet your goals. It can be something as simple as having a bubble bath. Routine Do your exercises in the same place,…
Is low blood pressure preventing you form exercising with Parkinsons?
Wednesday 25th January 2023
Estuary Physio
Low blood pressure can be frustrating and worrying. Symptoms can be severe enough to limit or even stop you from feeling safe to exercise. There are different causes of low blood pressure and in some cases, it can be directly related to Parkinson’s. The good news is with specialist input from a Physiotherapist and your neurologist, they can get you back on track and moving again. Tips to discuss with your therapist or medical team: Check with your neurologist to see if your low blood pressure is linked to your medication Keeping a symptom day chart might help to identify this Try drinking 500 ml / 16.9 oz of water prior to exercise Avoid heavy carbohydrate meals which direct blood supply…
What is Neuro Physio and how is it different to standard Physiotherapy ?
Friday 29th July 2022
Estuary Physio
Neuro physios are physiotherapists who have specialised in the treatment of individuals with neurological conditions - those which affect the brain and spinal cord. Within their training they learn how to manage the symptoms associated with different neurological conditions, these may include muscle weakness, loss of sensation and muscle stiffness (spasticity). Clients with neurological conditions can experience difficulties with everyday activities such as walking, standing and getting up the stairs. Neuro Physios will spend time analysing movement in order to identify specific limitations or blocks which may be holding clients back from achieving a goal. Using this information, they will be able to help re-educate certain movement patterns with specific handling techniques or exercises. Otherwise, they may help clients find alternative…
