Slips, trips and falls

It's back to the time of year when I see more people in clinic after slips, trips or falls in the snow and ice. I have put together some tips for management of these injuries.

How to manage acute injuries:

We've moved on from RICE and now use the acronym POLICE for managing injuries, I'll explain this more below.

• Protect-avoid aggravating movements, use a support, splint if required

• Optimally

• Load (this means where possible we should be moving joints with as much weight or resistance as they can tolerate)

• Ice

• Compression(tubigrip, neoprene support)

• Elevation

When to seek medical help?

I would recommend seeking a medical opinion ASAP if you have:

• Lower limb injury and are unable to weight bear.

• Obvious deformity

• Very specific, immediate onset localised swelling for example an egg shaped swelling in the wrist region after a fall on an outstretched hand

• Significant pain on passive (someone else moving) movement of a joint

When to see a Physio?

• After any injury which doesn't require medical attention eg sprained ankle/wrist

• After muscle strains/tears

• After removal of plaster cast after bony injury

What can Physio do?

Assess, diagnose and treat acute injuries. Treatments may include:

• Specific injury management advice

• Personalised exercise programmes to optimise movement, return strength and function

• Ultrasound

• Soft tissue massage

• Joint protection eg taping/supports

If any further investigations are required I can liaise with your GP.

Please get in touch if you have any questions and stay safe out there.

Pelvic girdle pain (PGP)

Pelvic girdle pain (PGP)

What is PGP?

Around 20% of women will feel symptoms of Pelvic girdle pain during pregnancy. This may be felt as low back/sacral pain, pain at the front of the pelvis, in between the legs or around the hips and can appear at any stage of pregnancy. 

There are factors which increase the likelihood of developing PGP such as: 

Pre existing LBP prior to pregnancy. 

Previous PGP 

Joint hypermobility

The causes of PGP aren’t entirely clear. For some it can be caused by a change in the activity of the muscles around the pelvis which can mean the pelvis is less supported. Others may feel pain as a result of hormonal changes or trauma such as a fall. 

What are common symptoms?

Rolling in bed

Getting in/out of the car

One legged activities such as getting dressed/climbing stairs

Seeking early treatment for PGP can improve outcomes, so speak to your GP, Midwife of Physiotherapist as early as possible if you have concerns.

What can a Physiotherapist do?

We can do a Physical assessment to find out more about what is causing the pain. From there we can provide advice on how to ease symptoms and work out individualised exercises. There is not a one size fits all approach to exercise. 

Physiotherapists can also use manual techniques such as specific soft tissue massage or gentle joint mobilisations to help reduce pain. 

Will my PGP go away?

In most cases PGP goes away very quickly postnatally. In a small percentage it persists past the 12 week mark. In these cases I would encourage you return to see a health professional eg GP/Physiotherapist for assessment and treatment. 

Why do I have ongoing PGP when I get my period?

Hormonal changes may lead to ongoing PGP around the time of your period. If this doesn’t settle you should consult your GP/Physiotherapist for a further pelvic assessment.

I would like to try for another baby, do I need to wait?

Research hasn’t shown a link between PGP and gaps between pregnancies. However it may be worth considering;

Ongoing symptoms

Activity level of your current child-if they aren’t old enough to walk, will you be able to continue to left them during pregnancy. 

Further resources:

https://pogp.csp.org.uk/system/files/pogp-pgppat_3.pdf

Aberdeen Baby Club

I am beyond excited that reformPhysio & Pilates will now be delivering Postnatal Physiotherapy education sessions to Aberdeen Baby Club.

What is Aberdeen Baby Club?

A group of experienced health/baby professionals we will be delivering a 10 week programme of postnatal care and education to new mums, taking in new cohorts each month who will move through the classes together. As well as delivering excellent education on a variety of topics, we hope to create long lasting friendships.

What is included in Aberdeen Baby Club?

Arielle Ball of Breastfeed Scotland will be delivering advice on infant feeding and introduction to solids.

Francesca Philp of Little Lives First aid & also a working paramedic will be providing infant first aid training including recognising a sick baby, choking, wound care and lots more

Catherine Bell of Moo Music Aberdeen will be running 4 weeks of baby massage, a brilliant way to get to know your baby as well as learn routines to help colic/reflux/tummy discomfort.

The current intake for January babies will be running exclusively online, but we can’t wait to get session up and running IRL too!

What will reformPhysio & Pilates be doing?

I will be delivering sessions at the beginning and end of the 10 weeks discussing topics such as recovery from vaginal delivery or C section, return to sex, return to exercise, signs of pelvic floor dysfunction and so much more. I look forward to personalising the sessions to each group.

How can I find out more?

You can follow Aberdeen Baby Club on Social media @aberdeenbabyclub or email aberdeenbabyclub@gmail.com

Pilates Reformer

This weekend saw me complete the first stage of my Reformer certification training with the APPI. I thought it might be useful to explain what the reformer is and the certification training process.

What is a Reformer?

The Reformer was designed by Joseph Pilates and named as he believed you could universally reform your body. The Reformer was designed using springs and pulleys to assist and/or challenge the body. It consists of a frame with a sliding carriage. The carriage has 4-5 springs which attach to the frame to provide resistance or assistance depending on the aims of the exercise. Modern reformers also use a rope and pulley system of straps.

Who is the Reformer useful for?

The Reformer can be useful for anyone, no previous Pilates experience is required as the 5 key principles will be taught before you use the machine.

I have used the Reformer throughout my career and have found it particularly useful after lower limb orthopaedic surgery, such as knee and hip replacement.

Alternatively, it can be used by anyone wishing to improve flexibility or core strength or those looking for variation away from matwork Pilates.

What is Reformer Certification?

I have been trained to use the Reformer but have chosen to make this training formal by completing certification with the APPI. This consists of over 50 hours of course attendance, 75 hours of self practice/class attendance/study and 60 hours of practice teaching. Finally, there is a written and practical examination at the end of this.

By completing formalised training on the Reformer, as I have with Matwork Pilates, I believe I will be offering the best care possible to my clients.

Prices

I would like to begin by wishing you a happy New Year.

I stopped running face to face Physiotherapy appointments during the first lockdown in March, whilst offering virtual consultations instead. When I returned to clinic in July I made the decision to absorb the increased costs that the pandemic has brought with it, such as PPE and reduced appointment capacity.

To enable me to follow cleaning/ventilation guidance I currently leave 15min gaps between each appointments, which over the course of a day adds up to lost appointments.

As there is no sign of any changes to PPE/cleaning procedures I have now decided I need to make a small increase in clinic prices. 30 and 45min Physiotherapy appointments are increasing by 10%. Hour long Women’s health appointments will match Mummy MOT appointments at £65. 30min online appointments are increasing to £25.

These price rises will come into effect from 1st February.

Thank you for your ongoing support.

Physiotherapy & Pilates in Tier 4

I hope you had a lovely Christmas and are looking forward to the New Year. Hopefully 2021 brings us lots to look forward to as news of the vaccine roll outs is appearing brighter.

Physiotherapy Services in Tier 4

I have taken my time in providing an update on services as i’ve been trying to make the most straight forward plans. Fortunately at the moment, government guidance allows Physiotherapists to continue to work with enhanced PPE and cleaning protocols in place. I continue to COVID screen all patients prior to appointments and contact all new patients by phone to ensure a face to face appointment is appropriate. I continue to run virtual appointments too.

Appointments can be booked here.

Pilates in Tier 4

In person Pilates classes can not return until we are in Tier 2 or lower. I have taken the decision to move my face to face classes online temporarily in their usual time slot, with the understanding that they will move back to Kingswells Community Centre as soon as restrictions allow. These classes are booked in 5 week blocks, starting on Monday 11th Jan.

Online Classes will continue to run. There has been a price increase for PAYG classes to £6 per week, or £25 if a 5 week block is booked in advance.

All classes can be booked here or please email me at laura@reformphysio.net for further information.

Walk like a Penguin

It’s got very cold all of a sudden up here in Aberdeen and with that come icy pavements.

Slips and falls on ice are a common cause of injury. With Hospital episode statistics for England showing nearly 3000 hospital admissions in 2014-15 as a result of falling on ice or snow.

To avoid this, try walking like a Penguin!

*Turn your toes out

*Lean slightly forwards

*Walk on a flat foot

*Take smaller shuffling steps

*Watch where you are placing your foot

*Take your hands out of your pockets (it’ll save your face!)

*GO SLOWLY!

Hopefully if you follow these tips, you’ll stay upright and out of my clinic!

Exercise of the week

Over the past few weeks I have been adding an ‘exercise of the week’ to my social media pages.

This week the focus was on Single leg sit to stand.

This is a great exercise and can also be a useful objective measure in orthopaedic rehabilitation eg after knee replacement.

The exercise can be started with both feet planted, or staggered feet, prior to taking it to a single leg. If there is a difference side to side you can practice the exercise until you are able to manage an equal number.

Autumn Update

I can’t believe it’s been a month since my last update. It’s all getting very busy here! I’m currently taking a two week hiatus from classes for the School holidays and trying to get some planning done.

Muddy walks/runs in the woods are the best!

I had a lovely week up in Carrbridge with my family. I absolutely love it up there.

What’s new in the business?

Postnatal Pilates is relaunching online, due to demand. There will be a four week block starting, next Tuesday at 10am and running for four weeks. As well as the classes, I’ve opened up a Facebook group for ideas/information/exercise sharing. This means I can easily share the class with those who haven’t been able to attend. I’m also hoping it creates a little community for the mums who aren’t able to meet face to face.

Antenatal Pilates has had a little rebrand to Pregnancy pilates. I know some mums are getting a bit confused between ante/postnatal at the booking point! So with a little name tweak, these classes are moving to four weekly block booking. Again there is a private Facebook group, so connections can be made as well as being a forum for sharing information/exercises and the class each week.

Physiotherapy

Clinics have remained really busy since I returned to face to face work in July. Which is brilliant. The Mummy MOT has been particularly popular.

I continue to work every Saturday at The Little Clinic and alternate Fridays at MSK. If you have any joint aches/pains, sports injuries or concerns pre/postnatally, please come and see me for an appointment.

Laura :-)

Pilates timetable

As face to face Pilates classes return this week, there are significant changes to the Pilates timetable.

Please see below for more details. Online classes can be booked online. Face to face classes are currently fully booked.