Jonathan Clark Physiotherapy

JonathanClarkPhysiotherapy.com

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Jonathan Clark’s Hot Tips for Runners

As a keen runner myself, I’m always looking for ways to boost my performance and protect my body against injury when running.

So what key tips do I have for all of your runners out there?

Here are 3 of my hot tips that have helped me: -

Get Stronger

If you want to be not only become a speedier runner, but protect yourself against running related injuries, get stronger. I compliment my running with 2 strength and conditioning sessions per week. These focus on building strength and stability in my core, around my hips, knees and ankles. Some of my favourite exercises to do are squats, deadlifts, single leg squats and single leg good mornings.

Replace Your Shoes

I replace my running shoes every 300-500 miles, as my running shoes take a great deal of pounding across a wide range of surfaces and begin to deteriorate around this mark, no longer providing me with sufficient support to maintain the forces impacting upon my joints when running.

Train Faster

I add speed intervals to my running training. These not only help me to get quicker, but also quicken my sustainable speed and provide variety in my training. In adding interval training to my programme, my 5k and 10k run times have significantly improved. I perform one interval session per week, for 15 minutes, with 15 bursts of 30 seconds at 85% intensity, and 15 x 30 seconds of walking.

Good luck trying out these tips, and I will be posting a further 3 of my hot tips next month, so stay tuned!

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Jonathan Clark Physiotherapy

We offer the services of highly experienced Physiotherapists and Sports Massage Therapists to assist in the prevention, diagnosis, treatment and rehabilitation of a variety of complex musculoskeletal and sporting injuries.

With 4 clinics across the Hampshire area, we offer flexible treatment times across a range of locations to suit you!

For more information, speak to a member of our team on: 02381 300 260

Or visit our website @

http://www.jonathanclarkphysiotherapy.com/bookings/

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5 Foods To Help Your Fitness!

Fitness on its own has little to do with weight management. To maintain a healthy and functioning body, the food we eat is just as important as any workout!

Bananas: excellent for a pre-workout snack, high in potassium and easily digestible, bananas can enhance nerve and muscle function whilst keeping nutrient levels high!

Almond butter: this energy booster contains vitamin E, iron, phosphorus, magnesium, potassium and calcium! Try it as a dip with celery!

Pistachios and berries: this combination provides your body with both anti-inflammatory properties and long lasting energy! Helping to reduce potential muscle damage whilst keeping you energised (and it’s a source of fibre!)

Fruit and vegetable juices (e.g. beetroot!!): an easy way to get your daily intake of nutrients, vitamins and antioxidants. Did you know that beetroot contains nitrates, a component that can help increase blood flow to muscles!?

Eggs: your pre-workout protein source! Not only are they high in protein but also contain amino acids, enhancing cardiovascular endurance, muscle strength and recovery time.

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Kinesiology Taping

At Jonathan Clark Physiotherapy, our therapists are trained in using Kinesiology Taping techniques to help enhance recovery!

K-tape has been shown to help:

- Enhance posture

- Improve movement patterns

- Increase proprioception

- Increase blood flow

- Reduce pain

- Reduce swelling

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Trigger Points

Trigger points are naturally distributed across our bodies; however, it is only when they become irritable and we start to experience pain or discomfort that we notice them!

These points are palpable nodules of taught muscle fibres which develop through muscular overload, imbalance, trauma or injury. They can result in the referral of pain to different areas of the body; did you know that we can experience headaches, facial and jaw pain from active trigger points in our trapezius muscle? Treatment includes the application of pressure as well as a variety of exercises and stretches to target and relieve areas of muscle tightness and spasm.

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Acupuncture 

Acupuncture is a treatment technique that can help to reduce pain by stimulating the body to produce natural pain-relieving substances.

How it works:

1) Stimulates nerves located in muscles and other tissues to release endorphins

2) Reduces inflammation by promoting the release of vascular and immunomodulatory factors (chemical agents which aid immune system function)

3) Improves muscle stiffness and joint mobility by increasing local microcirculation

If you are suffering with ongoing pain, why not come and see one of our highly experienced Physiotherapists' to see if acupuncture is right for you!

For more information, visit our website @ http://www.jonathanclarkphysiotherapy.com/

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Acromioclavicular Joint Sprain

Acromioclavicular Joint (ACJ) Sprain or Separation describes an injury to the ligaments between the Acromion of the Scapula (shoulder blade) and the Clavicle (collar bone). 

The Acromioclavicular ligament is commonly affected, but injuries can also affect the Coracoclavicular or Coracoacromial ligament. Injuries are often caused by a fall to an outstretched arm.

Ligament injuries vary from Grade I (minor separation) - Grade III (severe separation, resulting in total rupture and joint deformity).

Symptoms

Pain (local or global)

Pain on moving arm above head

Swelling and/or bruising

Loss of movement

Physiotherapy

At Jonathan Clark Physiotherapy, we provide advice and education to help you protect your injury. We will often advise the use of ice, anti-inflammatory medication and rest in order to reduce inflammation and pain. Further treatment will focus on providing appropriate support such as taping, as well as ultrasound to aid healing.

Our therapists will aim to normalise your range of movement and provide strengthening rehabilitation to allow you to return to normal levels of functional activity. All treatment is tailored to help avoid long term shoulder problems including weakness and instability.

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Back Pain

Suffering with ongoing back pain which isn't resolving?

Motor control can play a large part in ongoing pain and restoring the normal kinematics of muscles is the first step to getting you back on track!

If this is you, come and meet one of our highly specialised physiotherapists who can thoroughly assess you and help get you back to your previous level of function.

Visit our website @ www.jonathanclarkphysiotherapy.com to see how we can help you!

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Strength and Conditioning Training

Jonathan Clark Physiotherapy is now offering Gym Based ‘End Stage’ Rehabilitation!

One-to-one sessions designed specifically for strength and conditioning!

Our therapist will tailor exercises to target specific muscle groups, helping you get back to your normal level of fitness following an accident or injury!

Visit http://www.jonathanclarkphysiotherapy.com/bookings/ or call us on 02381 300 260 to find out more!

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Spinal Disc Pathology

The spinal vertebrae are separated by fluid filled pads known as the Nucleus Pulposus. These are surrounded by a tough, fibrous outer membrane called the Annulus Fibrosus and are held in place by the spinal ligaments and surrounding muscle. The pads act as shock absorbers, helping to cushion movement and protect the cartilage between joints.

A 'Herniated Disc’, also known as ‘Disc Bulge, Slipped Disc, or Ruptured Disc’ occurs when the inner disc material bulges outwards, pinching on surrounding nerves and causing irritation.

Disc herniation commonly presents as ‘Radicular Pain’, also known as ‘Nerve Root Pain’. An example of this is Sciatica, with pain radiating from the lower back to the leg, resulting in pain, weakness and / or numbness.

This can affect the Cervical, Thoracic or Lumbar spine.

Causes:

Degeneration / ageing (discs become harder and less flexible, making them more prone to rupture)

Heavy lifting

Overuse

High BMI

Genetics

At Jonathan Clark Physiotherapy, our therapists can provide a detailed physical and neurological examination to help determine the cause and source of your back pain. We can also test nerve function and muscle strength, allowing us to provide tailored treatment to help reduce your symptoms. Treatment focusses on the reduction of pain, whilst increasing your ease and range of movement. This will also include postural and positioning advice and exercise.

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DOMS; What is it? Why does it happen?

Delayed Onset Muscle Soreness (DOMS) is pain or soreness experienced 24-48 hours after physical activity. It can occur anywhere in the body which has been subjected to increased activity. 

It often follows the start of a new exercise programme, increased exercise duration / intensity or ‘eccentric’ (controlled elongation) movements such as bicep curls, squats or dead lifts.

Increased physical activity can cause micro-tears within the muscles and connective tissues, resulting in micro-trauma and inflammation. This, coupled with the chemicals released during inflammatory processes causes increased sensitivity to pain.

DOMS typically resolves within 3-5 days. During this period, rest should be taken and exercise should be kept light with gentle stretches.

It is important to stay hydrated; increased water intake enhances circulation which means better blood flow. This will help to flush out chemical irritants within the muscles, helping to reduce pain and inflammation. 

Gentle massage can also help to enhance blood flow; increasing oxygen supply to muscles, whilst promoting muscle growth, strength and recovery.

At Jonathan Clark Physiotherapy; we provide Sport and Remedial Massage treatments to help speed up your recovery. Our therapists can provide education and advice regarding training programmes, stretching and pain relief.

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What is Fibromyalgia?

Fibromyalgia is a condition causing widespread pain alongside fatigue, sleep disturbance, headaches, forgetfulness or difficulty in concentrating. 

1 in 25 people can be affected with women more at risk than men

Guidelines for managing fibromyalgia include a graded exercise program with aerobic and strengthening components. This is where your Physiotherapist comes in!

If this is you, come and see one of our therapists to discuss ways we can tailor holistic treatment for you. We can assist with your symptoms including advice on support groups, sleeping education and how to plan and prioritise your day to day life to allow you to get back to full function again.

Visit our website at: http://www.jonathanclarkphysiotherapy.com/

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Osteoarthritis

What is it?

A degenerative joint disease, mainly affecting weight bearing joints. Characterised by a slowly progressing stiffness.

Pathology

Softening of articular cartilage

Thinning of cartilage

Formation of cavities which expose underlying bone

Fragments of bone shed into joint space

Bony sclerosis (abnormal hardening on bone)

Bony cyst and osteophyte formation at joint margins

Inflammation and fibrosis of soft tissues

This results in irregular joint space and poor movement between joints

Clinical features

Pain on weight bearing

Stiffness

Reduced range of movement

Swelling and heat

Deformity and crepitus

At Jonathan Clark, our Physiotherapists can prescribe exercises to help Osteoarthritic joints. We provide advice and education regarding exercise, pain relief and management techniques.

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Avocados - The Health Benefits

Avocados contain:

- Vitamin C: an immunity booster and promotes skin health

- Potassium: helps to regulate body processes

- Vitamin E: an antioxidant, enhances cell protection and reduces cell ageing

- Vitamin K: aids the bloods clotting ability and improves bone health

- Vitamin B6: a metabolic regulator and hormone balancer

- Folate: aids cell repair and assists with DNA synthesis

PLUS MORE BENEFITS!!! 

Helps to lower blood pressure

Improves eye health

Reduces gum disease

Weight loss - healthy fat!

Reduces risk of diabetes

Aids constipation

Nutrient rich 

Improves hair and skin health

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Musculoskeletal Pain

Musculoskeletal pain is pain affecting muscles, tendons, ligaments, bones and nerves. Usually a result of physical injury, it can also occur due to poor posture and inactivity.

Everyone suffers from aches and pains, this is often associated with:

Everyday activities e.g. heavy lifting and exercise

Overuse injuries, also known as ‘Repetitive Strain Injuries’

Age e.g. Osteoarthritis; a painful degenerative joint condition

Fibromyalgia, associated with chronic pain and fatigue

But do we do anything about it?! Should we be more proactive?!

Seeking advice / treatment early on can help prevent chronic pain as well as reducing the need for further ‘investigations, surgery, pain medications, injections and additional medical appointments’.

Physiotherapy can provide much needed pain management. At Jonathan Clark Physiotherapy we have significant clinical experience in not only treating a wide diversity of problems, but finding the cause of the issue to ensure that it doesn’t return in the future.

Read more at: http://www.novomed.com/integrativemedicine/musculoskeletal-pain-the-number-one-reason-for-doctor-visits/

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The Shoulder Joint

The great joint we all know as the Shoulder - Why do we love it so much?

The Shoulder provides the largest range of movement than any other joint in the body! It gives us the lever to our hand and enables us to carry out all our normal activities. It is a complex joint with numerous static and dynamic stabilisers to give us our function but with this, there can be sources of pain.

If you’re having trouble with Shoulder pain, whether its mechanical, neurogenic, or you just want some advice, why not come and visit one of our experienced Physiotherapists for an assessment.

Check out our website and book your appointment now at: http://www.jonathanclarkphysiotherapy.com/bookings/