Physiotherapist and Podiatrists pass over their expert knowledge to you

What is Therapeutic Laser?

Tue, 15 Oct 2024 13:23:00 GMT

What is Therapeutic Laser and how does it work ?

What is therapeutic laser? And how does it work?

Therapeutic laser uses the power of light to reduce pain, inflammation and swelling as well as to encourage your body’s own healing mechanisms.

It’s great for treating a huge range of problems including tendonitis, plantar fasciitis, wounds, bursitis, muscle tears and injuries. Laser can be used on both chronic (long term) and acute (recent) conditions.

My 2 most recent successes that have totally stunned me as to how well they responded were a chronic back pain giving sciatic pain in the leg and an acute knee anterior cruciate ligament rupture. Both very different conditions where we used different layered settings, but both responded incredibly well and only needed up to 3 treatments. We have had our laser machine for 18 months now and I've only had 2 patients wish to stop their treatments due to limited benefits... most are keen to have the full course of 6 treatments or more.

Laser therapy involves directing light energy into inflamed or damaged tissue to accelerate the body's natural healing process. The laser is placed in direct contact with the skin which enables specific wavelengths of light to penetrate the tissue and interact with molecules within the cells to cause several biochemical effects.

One of the most important effects of laser therapy is encouraging blood flow into the area being treated. This means the cells there have a better supply of oxygen and nutrients and that waste products and swelling can be flushed out. Laser helps to reduce pain by slowing down the speed of the pain messages in nerves and it reduces inflammation by lowering the number of cells promoting the inflammatory process in the area treated. After laser treatment muscles are better able to relax and movement can become easier as a result.

The treatment is painless, non-invasive and offers a drug free alternative to anti-inflammatories, pain killers and steroid injections. If you’re interested in how laser treatment could help you, please get in touch for more information 01242 673507 or mail@villageclinic.co.uk

Meet Sally James, our new Podiatrist (and yes we now have 3 Sallys at the clinic!)

Thu, 23 Nov 2023 13:16:59 GMT

Meet Sally James, our new Podiatrist

Hello readers!

I'm Sally James, the fresh face at the Village Clinic, and I'm absolutely thrilled to be a part of this wonderful team! With nearly two decades of experience as a podiatrist, my journey has taken me on a fantastic ride across different corners of the UK.

My passion for podiatry was first sparked when I was a trainee nurse back in 1999 when I witnessed the incredible impact a podiatrist had on a diabetic patient's life. From there, I embarked on my podiatric adventure, starting out as a general nurse and later specialising in the fascinating field of the lower limb.

I trained at Matthew Boulton School of Podiatry in Birmingham, before returning to my home county of Cheshire where I ran a successful podiatric multidisciplinary for nearly 10 years. In 2013, after getting married and starting a family, I found myself in the picturesque village of Fairford, Gloucestershire. During my time in Gloucestershire, I delved deep into aesthetic podiatry and musculoskeletal problems, using cutting-edge technology to help my patients overcome a variety of conditions.

In 2018 after a surprising turn of events, my husband and I ventured into a whole new world by purchasing a commercial water mill with iron age fort in the serene landscapes of Pembrokeshire, Southwest Wales. Trust me; that story is as exciting as it sounds!

Now, I've landed at the Village Clinic, and I couldn't be happier. Every day here is a new adventure, filled with challenges and inspiring cases. While I adore all aspects of podiatry, I have a special interest in musculoskeletal issues and biomechanical challenges. In fact, I'm hoping to gain a place on a MSc Biomechanics course soon!

I'm here not just to care for your feet but to make sure you walk away feeling better, both physically and mentally. So, if you're dealing with foot woes, don't hesitate to drop by the clinic. I'm eagerly looking forward to meeting you and your feet soon!

Until next time, take care and keep those feet happy! ��✨

Painful Shoulders

Mon, 30 Oct 2023 09:00:00 GMT

Physio Karen talks all things shoulders

Shoulder pain is very common affecting most people at some stage of their lives. The shoulder is the most mobile joint in the human body and ultimately the least stabile, making it more prone to injury. However, unless you have had a serious injury or have a sudden and continuous pain, in most cases you can usually treat your shoulder without having to see a GP.

Here are some things you can do to help your shoulder pain

Simple painkillers such as paracetamol or non-steroidal anti- inflammatory drugs/gels (NSAIDs). A Pharmacist will be able to advise you with this.
Ice packs applied to the painful area.
Heat packs can help allieviate sore and tense muscles.
Posture such as slouching at your desk or rounding your shoulders can make your shoulder problems worse. Change your position frequently. Support your lower back with a rolled towel, cushion or lumbar support to improve your upper body posture.
If your shoulder is painful when you lie down, try lying on your good side with a pillow under your painful arm.
Pacing yourself – rest your shoulder at times, but also keep it moving with exercise.
Avoid any activities that make your shoulder pain worse after you have stopped doing it

If you are still no better after 2 weeks , you should see your Doctor or Physiotherapist.

Physiotherapists are experts in diagnosing and treating joint and muscle problems. Often a diagnosis can be made without needing an X-ray or

scan. After reviewing your symptoms and medical history, your Physiotherapist will perform a thorough examination of your shoulder and

other areas of your body, like your neck, to exclude non-shoulder-related causes of your pain.

Your Physiotherapist may use different treatments such as -

Bespoke exercises to strengthen weakened muscles, improve their coordination and increase function. We often use exercise Bands, dumbells, gym balls to assist with these
Advice on shoulder, neck and spinal posture
Exercises to improve range of movement and prevent stiffness. We often use a door pulley to assist if your shoulder is really stiff
Tape can be applied to lessen strain on the soft tissues and enhance awareness of the shoulder and shoulder blade position.
Manual techniques to the joints and soft tissues may be used to increase sense of joint position and body awareness. Manual therapies may also be used to modulate pain and restore movement patterns.
Laser treatment for pain relief and promoting healing.

If you would like one of our physio team to look at your shoulder, please do not hesitate to contact us on 01242 673507, mail@villageclinic.co.uk

It is more than just a reception role..

Mon, 16 Oct 2023 14:33:40 GMT

Receptionist Gayle talks about what skills you need to be a top class receptionist

It takes a certain type of person to be a perfect receptionist. We juggle so many different tasks during our shifts, here are some of the skills we need to use every day:

We need to be:

Great communicators – we often get telephone calls from people who don’t necessarily know who they want to book into see, or speak to. They don’t always understand the specific treatments the practitioners do, so as receptionists we need to use probing questions to understand better what the patient needs.

Organised – As receptionists we deal with booking in patients both on the telephone and face to face, take payments, typing letters to GP or consultants. Pricing and ordering stock and various other tasks. The ability to multitask is a great quality to have. Quite often we have several patients waiting to pay and the telephone ringing: we need to remain calm and organised, all with a smile on our faces!

Empathetic – Understanding our patients especially when they are in pain or worried about treatment is something we try really hard to do. We appreciate that coming to see a professional about a medical issue is sometimes worrying and upsetting and having the ability to put them at ease and empathise with them, definately helps. A friendly face is sometimes all they need. In the case of our younger patients, a funny feet sticker is always a winner.

Active listener – A lot of our patients don’t get to see many friends or family during the week, so sometimes we are the first people they see when they venture out into the Village. We like to chat to our patients, some we have been seeing for many years. We get to know them and they feel comfortable sharing their news with us. Listening actively is a great skill to have and responding accordingly.

Problem solvers - We try very hard to accommodate our patients when booking them into appointments. Its not always easy to juggle appointment times, especially when we are busy and patients are struggling to see the NHS. The majority of our patients are very understanding, we do however have some that are not, but we carry on and always remember “behaviour breeds behaviour”

Detectives: we often have a case of mistaken identity: – We have lots of calls from patients that are trying to book in thinking we are the NHS clinic at Village Road, Cheltenham. Also patients calling thinking we are the chiropractors.

Sense of humour- We definitely need a sense of humour. From patients telling us jokes to showing us body parts!

The life of a Village Clinic Receptionist is never dull- thats why I love it

What to look for in a good shoe?

Tue, 28 Mar 2023 14:38:04 GMT

Podiatrist Gwen talks all things shoes

What to look for in a good shoe?

Footwear is important to our wellbeing. If our feet are comfortable, we feel better in ourselves. If footwear fits well, and supports your feet, it helps maintain good posture and improves your appearance.

· Ideally, a laced shoe or a shoe with a strap are better as these hold our feet in position and prevents the foot sliding forward which could result in toes curling

· Allow sufficient room in the shoe for your feet. This should therefore provide adequate length and width, allowing the feet to keep their natural shape.

· Ensure that your toes are not in contact with the end of the shoe, as this can cause the nails to become damaged and possibly thickened.

· If the feet are squashed into tight fitting shoes, this may result in bunions or hammer toes being formed.

· If you wear sandals in the summer, ideally ensure that they have a fastening. This will then hold your foot in place, stop it sliding around, and thus reduce the likelihood of blisters forming.

Well fitted shoes are the key to happy feet!

For further advice, contact the Village Clinic

Don’t let Morton’s neuroma stop you in your tracks this winter

Mon, 13 Feb 2023 16:27:22 GMT

Podiatrist Benn talks about Morton's neuroma

What is Morton’s neuroma?

Morton’s neuroma is a very common cause of foot pain which involves a benign tumour growth of one of the nerves in the ball of the foot

What causes Morton’s neuroma?

There are many theories however the most accepted understanding is that it is due to repetitive compression of one of the nerves between the toes. Over time this causes repetitive trauma that develops into painful thickening around the affected nerve which becomes a benign tumour. This is why it is worse if you wear tight fitting shoes or shoes or high heels.

What are the symptoms of Morton’s neuroma?

A feeling as if you're standing on a pebble in your shoe
A burning pain in the ball of your foot that may radiate into your toes
Tingling or numbness in your toes

In addition to these symptoms, you may find that removing your shoe and rubbing your foot often helps to relieve the pain.

How is it diagnosed?

Diagnosis is based on your symptoms and a clinical examination by a podiatrist. This alone can provide an accurate a reliable diagnosis. In some cases, you may require further investigation such as an ultrasound scan to confirm diagnosis.

Can it be treated?

Morton’s neuroma is a treatable condition with the main focus aimed at reducing repetitive injury to the affected nerve and reducing inflammation. Some common treatment options include:

· Wearing accommodative footwear – a podiatrist will offer specialised advice on this

· Orthotics (insoles) designed to take pressure off of the neuroma

· Corticosteroid injection which reduces inflammation around the nerve and breaks the pain cycle

· Surgery – this involves removing the neuroma and is typically done under local anaesthetic

If you think you may have a Morton’s neuroma book an appointment with one of our podiatrists and get on top of your pain

01242 673507

Why I Love my receptionist role

Mon, 23 Jan 2023 13:02:29 GMT

Receptionist Viv talks about how she loves her job

A postcard in the local post office advertising for a part-time receptionist post caught my eye, so I decided to apply. In my visits to the Clinic for Physio treatment, I had always found the staff very friendly and helpful.

That was 6 years ago, so what’s so special about the job:-

1. The customers.

They can make you laugh, be sad and happy with their varied tales. You can hear about their travels abroad, their ailments, grandchildren being born. You name it, we’ve probably heard it. You really get to know the customers by taking time to listen and you might be the only person they have seen that day.

2. Representing the Clinic as a 1st point of contact.

Making someone feel at ease in a new environment is really important. It never ceases to amaze me how nervous people can feel on their 1st visit. Getting it right on that first visit, can ensure the Clinic is recommended to friends, neighbours and colleagues.

3. Communication .

Ensuring staff receive information from patients, dealing with the varied emails received, answering the phone, scheduling appointments to suit customer’s needs and leaving memos for other receptionists.

4. Learning new skills.

Mastering our patient computer software and its foibles ! Enhancing my knowledge of aspects of Podiatry and Physiotherapy to help customers. This goes a long way to keeping the “grey matter” ticking.

5. Being part of a great team.

Helping each other daily : being there for each other and listening when life decides to throw a “curved ball”. Having experienced this, I know, all too well, how this helped me. Working in a relaxed and happy environment.

So, 6 years gone and hopefully, more to come. I’m not ready for full retirement yet. We’ve been through covid, had to adapt our working practices but have come out the other side. It’s been a joy for me to work at the Clinic.

Massage Therapy / Sports Massage at The Village Clinic

Tue, 10 Jan 2023 12:13:58 GMT

Meet Will, our new team member and find out all about massage therapy and how it may benefit you

We are very excited to introduce a Massage Therapy / Sports Massage service to The Village Clinic. We do get lots of requests for massage so thought it was about time we searched for a new team member, and we feel we have found the perfect therapist.

Meet Will, our Soft Tissue Therapist/ Massage Therapist

Will joins us with the following qualifications: BSc Sports Health Studies , Sports Massage Therapist (BTEC level 5). He is a Soft Tissue Therapist, he trained at the Oxford School of Sports Massage graduating with a BTEC Level 5 Diploma in Sports and Remedial Massage and Soft Tissue Therapy. Since graduating he has worked in a clinic in Oxfordshire He has since returned to the School to take extra courses in taping and strapping. Additionally completing a BSc in Sports Health Studies from the University of Gloucestershire and short courses in myofascial cupping and dry needling.

Will worked as a student therapist with London Irish and has since worked with Oxford University RFC in their lead up to Varsity. Additionally, he has worked with local rugby and cricket clubs in Oxford carrying out sports massage. He has experience working in gyms as a fitness instructor ensuring technique and execution of exercises for clients is always a priority. He has gained experience working with a range of clients from sedentary desk based jobs to competitive athletes.

Wondering if you might benefit from Massage Therapy? Here is some further information for you:

What is Massage Therapy?
Massage therapy is the manual manipulation of muscles, tendons, ligaments and other soft tissue structures it is performed by therapists who have been specially trained, this training requires your therapist to be highly knowledgeable around anatomy and physiology. Additionally, having the ability to help you with remedial exercises to help your current complaints. However, if you are looking for someone to assess and look into the root cause and give a diagnosis an appointment with one of our physiotherapy team would be a good starting point.

Sports Massage
Sports Massage at the Village clinic is a useful adjunct to rehabilitation and treatment but is also useful for anyone leading an active lifestyle as it provides a whole-body approach to bodily function and injury prevention. Our therapist believes in easing out muscular tightness to aid restoration of normal movement, a variety of techniques will be used throughout the session. Please note that these types of massage therapy are not the same as a relaxing Swedish massage and can sometimes be quite uncomfortable as the body relaxes, releases, and returns to a state of equilibrium. It’s important to communicate to us during your treatment how you are feeling throughout the session.

As the name sports massage suggests it is designed for the athletic population whether before or after competition or even used for maintenance/recovery.

Is Massage Therapy suitable for me if I don't do sports?
Yes, it is highly suitable for non-athletic populations such as an office worker with upper back stiffness/pain, a teacher with lower back stiffness/pain etc.

Massage and Physiotherapy

Our physiotherapists are excited to have a massage therapist to refer to once you have finished with your physio treatment. We feel it is perfect for our patients to maintain their progress and ensure they are not tightening up again and maintain normal movement patterns. As with our Podiatry team, there can be a seamless flow between the all our services if required.

If you would like to book a massage appointment with Will he has clinics on Tuesday afternoons / evenings, Thursday afternoons and Saturday mornings. Please call us on 01242 673507. We will have regular offers on so please like and follow our facebook page

Back Pain Facts and Fiction

Sat, 07 Jan 2023 13:49:39 GMT

10 unhelpful beliefs and 10 facts that will help your back pain

We wanted to share this image with you as we felt it did address a lot of the thoughts that our back pain patients arrive with. Understanding your back pain, what it will like / not like, and how to manage it is a huge part of quicker recovery and hopefully reducing the likelyhood of further episodes.

When you come to physio, educating you is an important part of our treatment plan, alongside manual therapy, exercises, taping, acupuncture etc. We can also utilise our massage therapist once you have completed your physio treatments, to ensure you continue to move normally and do not carry any residual tension in your soft tissues/ muscles.

01242 673507 mail@villageclinic.co.uk

Can Acupuncture help my pain?

Tue, 22 Nov 2022 10:12:46 GMT

Isobel Evans, Physiotherapist, talks about how acupuncture can help your pain and what to expect

Acupuncture involves the insertion of very fine stainless steel needles into the skin. It has been used in China for over 2,000 years and increasingly in Western medicine since the 1970s. Acupuncture can be used to treat a wide range of common health problems and to reduce pain by stimulating the production of the bodies naturally occurring chemicals which stimulate the healing process, reduce inflammation and so reduce pain.

Acupuncture is one of many skills used by some Physiotherapists to treat and manage pain and associated issues. It is commonly used as a part of an integrated approach to treatment along with other treatment modalities such as exercise and joint mobilisation to aid faster recovery.

What does Acupuncture do?

Stimulates the body to produced endorphins and oxytocin which are chemicals produced in the body which reduce pain and stress.
Stimulates the release of Melatonin which can help with sleep
Stimulates the release of serotonin which encourages a sense of well-being.
Stimulates the sensory nerve fibres to block out pain and reduce local sensitivity.

What conditions can you have Acupuncture for?

Acupuncture can be used to treat any form of pain including;

back pain
headaches
tennis elbow
nerve pain or severe muscle spasm, as it can be used to calm the symptoms down in order to make other treatments more effective or tolerable.
chronic conditions to help with pain management and possibly cut down reliance on prescription medication.

Is Acupuncture safe?

For most people Acupuncture is a very safe form of treatment. However, there are certain health conditions that may stop you having Acupuncture such as some heart conditions, haemophilia, infections, metal allergies, needle phobia and some mental health conditions or mean that the treatment is used with caution such as pregnancy, low blood pressure, recent surgery and certain medications such as anticoagulants.

Your therapist will screen you for these conditions before commencing treatment and will also ask for your written consent.

All AACP (Acupuncture Association of Chartered Physiotherapist) members have completed comprehensive training and follow strict hygiene guidelines. Treatment needles are sterile and single use and are safely disposed of after treatment.

Are there any side effects?

Side effects are usually mild and short term these can include, slight bruising, light headedness, fatigue, and redness around the needle site. To minimise the risk of side effects we advise:

eat something 1-2 hours before treatment
consider the time of your appointment so you have to rush off to work or be very active straight away.
It is also advisable to drink plenty of water to stay hydrated.

What happens when I come into clinic for Acupuncture

Your therapist will firstly take a full history, medically screen you for Acupuncture and perform a physical Assessment of your condition, they will discuss the treatment with you and answer any questions or worries you have regarding the treatment and will obtain both your written and verbal consent.

The number of needles used depends on your condition usually less needles are used the first time and then increased on subsequent treatments. Needles are positioned at specific points around where you feel your pain but also below to it. Each treatment lasts 20-25 minutes during this time your therapist will gently stimulate the needles by turning them slightly. During treatment it is important that you remain still so please make sure you tell your therapist if you are uncomfortable in any way.

Some people do feel pain relief after their first treatment but in most case it is a cumulative effect and may take 2 or 3 treatments for you to feel any benefit. Some people do experience an increase in symptoms for the first 24 hours before they start to improve. A small number do not respond at all.

How many treatments will I need?
The number of treatments needed is very individual but in general is 4-6, at intervals of once or twice a week. Depending on the condition this may reduce to fortnightly. In some case’s a maintenance dose is recommended to help prevent reoccurrence.

Where is the research?

There are an increasing number of research publications both in the UK and world wide highlighting the effectiveness of Acupuncture

A selection of recent research projects showed the following:

– A 2012 UK study of a number of research projects on acupuncture for osteoarthritis in the knee concluded amongst others: “...most studies were of acupuncture (11 trials) or muscle-strengthening exercise (9 trials); both interventions were statistically significantly better than standard care, with acupuncture statistically significantly better than muscle-strengthening exercise...” and “...acupuncture can be considered as one of the more effective physical treatments for alleviating osteoarthritis knee pain in the short term.”

-An UK study analysed the safety of acupuncture in 2006 and reported: “In conclusion, acupuncture is a very safe intervention in the hands of competent practitioners

– A study of Acupuncture for Patients with Chronic Neck pain from 2006 concluded: “Treatment with acupuncture added to routine care in patients with chronic neck pain was associated with improvements in neck pain and disability compared to treatment with routine care alone.”

For full articles of the above studies and further information visit The Association of

Chartered physiotherapist website at www.aacp.org.uk

If you would like any further information regarding Acupuncture at the Village clinic

or would like to speak to one of Physiotherapist please do contact us at

mail@villageclinic.co.uk or 01242 673507.

Knee Osteoarthritis (OA)

Thu, 05 May 2022 10:50:24 GMT

How Physiotherapy can help knee OA

Knee pain can be caused by many reasons. A common cause can be OA which is when the surfaces of the joint are damaged or worn, so the joint does not move as smoothly as it could. Over time this leads to stiffness and pain. It commonly occurs in mid to late forties but can occur earlier as a result of previous injury.

Physiotherapy can be greatly beneficial for knee OA and often delays the need for surgery e.g., knee replacement. Your Physiotherapist will conduct a thorough examination of your knee to assess how the muscles, joints and nerves are working and identify which structures of your knee are likely to be affected. A treatment plan will be discussed with you and a will be specific to your needs and goals, based on the best evidence available.

Your treatment plan may include some of the following:

advice on pain and swelling management,
exercises to increase movement,
exercises to increase strength,
exercises to improve balance and endurance,
manual therapy (mobilisations, tissue massage, tissue release etc)
taping

The stronger and more flexible an OA knee becomes with Physio, usually results in pain reduction. Learning how to look after your OA knee also helps: patients often to do too little or too much which can lead to poorly managed pain.

If pain is interfering with your general day to day activities and is not settling, you may need to seek advice form your GP/Pharmacist. They can offer advice on tablets and creams such as Capsaicin, to help control your knee pain and allow you to continue exercising.

For further resources backed by research please see below -

https://www.versusarthritis.org

https://escape-pain.org

https://www.csp.org.uk/conditions/knee-pain

If you would like any help with your OA knee, please do not hesitate to call us to arrange an appointment with one of our experienced physiotherapists on 01242 673507

Spring newsletter #PodsHealHeels

Mon, 14 Mar 2022 16:31:04 GMT

Read all about our Pods Heals Heels campaign March 22

Heel pain is one of the most common pains felt in the feet. A staggering 1 in 10 ( 10% of the population) will struggle with heel pain at some point in their lifetime. Lots of Podiatrists are referring to heel pain as “Covid heel”. The Village Clinic has seen a rise in heel pain since the start of the pandemic.

There are 2 main reasons for this:

• Home workers have been wearing less supportive footwear (slippers or barefoot). This lack of support has put abnormal strain on the tissues under the heel and arch - sometimes you may have heard this called plantar fasciitis.

• Lots of people have embraced exercise, whether that is a daily walk or doing “Jo Wicks” online. Whilst exercise is fantastic, if your foot posture is not great to start with, a sudden increase in activity can also cause undue strain on the heel and arch. This is often exacerbated by not having the right footwear to exercise in.

There are many other causes of heel pain but these are the common ones causing “Covid Heel”. If you are suffering, or know someone that has heel pain read on to find some self help tips that can be started before you seek our expert help

Here are some simple things you can do as part of your daily routine to help ease your symptoms

1. Before you get out of bed do a few ankle circles, flex and points. Also, using a long scarf or exercise band wrapped under the forefoot, pull the foot towards your body. This stretches your calf and fascia and can make getting out of bed a bit less painful. Hold for a count of 6 then relax, (taking the tension off). Repeat 10 times ideally but if you only have time for 1 or 2, this is better than nothing.

2. Roll your foot slowly over a golf ball or drinks can throughout the day – putting it in the freezer will further reduce discomfort and encourage healing. Roll for up to 1minute but you can repeat this several times throughout the day.

3. Make sure you are avoiding unsupportive footwear – sloppy slippers, flip flops and ballet pumps are going to make your foot worse. Choosing trainers, walking shoes or a good lace up, is better for your feet.

How can we help you?

At The Village Clinic our experienced Podiatrists specialise in looking at how the foot is functioning (technically known as an MSK or Biomechanical Assessment). We advise on a home rehabilitation programme, offer insole/orthotic therapy, provide strapping and expert footwear analysis. The combined effect of all of these will reduce and alleviate heel pain. We also offer shockwave therapy which nicely compliments all the other treatments. It works by breaking down scar tissue, reducing pain levels and stimulating the healing process.

Ricky Cheema, Benn Boshell, Georgie Parnell & Emily Payne are here to help - please feel free to call if you want to ask a question before booking an assessment. Act sooner rather than later. Research suggests it can take twice as long as you have had symptoms for the heel pain to clear, once you give it the right treatment.

So if you have been suffering for 6 months it might take a year to completely settle. Call us on 01242 673507 or email mail@villageclinic.co.uk to arrange an appointment or visit our website www.villageclinic.co.uk to check out more about us. Our Podiatrists love to “heal heels” #Podshealheels

Custom made versus "off the shelf" insoles

Mon, 31 Jan 2022 15:42:34 GMT

Our top tips on Custom versus off the shelf insoles & why your feet will thank you, if you seek professional help

Our top tips on Custom versus off the shelf insoles & why your feet will thank you, if you seek professional help by Benn Boshell

Custom made insoles and off the shelf insoles (both often referred to as orthotics) are frequently used to treat a wide range of foot and ankle conditions.

Off the shelf insoles are widely available in local shops as well as literally hundreds of different options available online. But with so many options on shape, design, and material it can become a minefield knowing what may be suitable for you and your needs.

Custom made insoles, on the other hand, are prescribed by podiatrists specifically for your individual needs. The key difference between custom and off the shelf is the prescription. This is similar to having a prescription for medication such as dosage and frequency or for reading glasses. The prescribing podiatrist determines which design and material will be most suitable for you and how much correction to build into the device to improve your foot function and resolve your foot pain.

Whilst it is true that off the shelf insoles may be adequate for some people and help improve their pain, there are still many occasions when off the shelf insoles just aren't enough and this is something we see routinely in clinic, as most of our patients with foot pain have already tried an off the shelf insole prior to coming to see us. One of the most common reasons for the insoles not helping is that they have not been designed to help with the patient’s unique condition. For example, an insole designed to help with heel pain will be vastly different to an insole designed to help with pain in the ball of the foot. Additionally, the shape of our feet including alignment, arch height and length and foot width varies hugely from one person to another.

So which should you go for? Custom made or off the shelf?

Our advice is to see a podiatrist before attempting to self diagnose and subsequently self treat. Your podiatrist will be able to advise you on whether custom made insoles are necessary or whether off the shelf insoles would be a perfectly reasonable alternative. Over the years what we have found is that we get more consistent and better treatment responses from custom made insoles versus off the shelf insoles.

Working from home aches and pains

Tue, 30 Nov 2021 12:41:30 GMT

Is working from home causing you aches and pains?

So many of our patients had ongoing back and neck pain work in an office environment, then home working became our new normal and the aches and pains had a field day. Although not all spinal aches and pains are originally caused by poor posture habits and bad desk set ups, but it certainly doesn’t help.

Most office workers will have an adequate in the office due to compulsory DSE (Display Screen Equipment) checks. However, many of the DSE checks have not carried forward to the home set up and many are working with basic dining chairs and full-time laptop use which is certainly not ideal.

These are my tips for helping your home office space to be kind to your joints:

If you are to be a permanent / semi-permanent home worker you need to ask for a DSE assessment for home set up- ask your HR department at work ( if you have one!). Here is a link for further information: https://www.hse.gov.uk/msd/dse/home-working.htm
Chair is essential! If you have space, please try to have an office chair. If you do not have the space for a bulky office chair, Ikea do some good chairs that do not take up as much space. They are certainly better than a dining chair – I have similar to these at my home for my teenagers and I feel they give good support for size and price https://www.ikea.com/gb/en/p/flintan-office-chair-with-armrests-black-s49424470/
Add a lumbar Support. We recommend a McKenzie “D” roll and sell them at the clinic for £16 (current price as of 30/11/21)
If using laptop, ensure you have external keyboard and mouse– these can easily be purchased on Amazon as a package. https://www.amazon.co.uk/Logitech-Wireless-Keyboard-Windows-Connection/dp/B00CL6353A/ref=sxin_15_trr... or similar. You can also look at ergonomic mouses if you get a lot of upper arm pain but I would recommend seeing a Physio for assessment first.
Invest in a laptop stand (also good to find on Amazon) – these can be small fold up ones that can live in your laptop bag, but it ensures the laptop screen is up at eye level, similar to how a PC screen would be.
https://www.amazon.co.uk/Kensington-Portable-Ergonomic-Cooling-SmartFit/dp/B0007YB8NM/ref=sr_1_16?ke... or similar
If you spend long periods on phone calls make sure you have a good headset to use.
Ensure your lighting is sufficient - you may need to add a lamp that can clip to your laptop screen to ensure your area is bright enough – you can also find these on Amazon, and they plug into your laptop to charge.
Regular breaks to change your posture – this does not mean a coffee every 20 mins but just stand up and walk around your room, take a phone call standing up. Just moving your joints from sitting to standing position can alleviate tension building up.
At lunchtime do try and take a 5-10 -minute walk around the block – your joints will be missing that walk from car to office so you must substitute it.

If you would like Lucy to fully assess and advise on your work from home set up we can organise a home visit or do via consultation at The Village Clinic using photos. Please call us 01242 673507 for further details

Falls

Tue, 12 Oct 2021 10:23:01 GMT

Fact: 1 in 3 older adults fall every year often resulting in injuries that cause loss of independence and mobility as well as a loss in confidence

After the age of 35 bone density loss slowly increases making bones weaker. This is part of the natural aging process. Bone density loss is faster in women for several years following the menopause so older ladies are more at risk of falling. Bone is a living tissue that can be improved through specific exercises and our physiotherapists can advise you on activities to suit your need.

The good news is that getting older does not automatically mean you are going to fall – improving your activity levels can help dramatically.

What are the risk factors to falling?

- smoking,

- drinking more than 3 units a day

- being inactive.

How can The Village Clinic Physio team help?

-We can help providing a well-designed exercise programme, tailored to yourself, which involves strength, balance, and functional exercises, designed to reduce your chance of falling.

-We can help you get more active: weight bearing exercises such as walking / dance can help strengthen your bones (weight bearing exercises are any exercise in which you are supporting your own body weight).

-For those less active there are starter exercises that you can do just with the use of a chair. These is no need for expensive equipment!

Lynne’s top tips to prevent falls:

· Avoid rugs and slippers without backs

· Have good lighting on your stairs and in your bedroom

· Have your eyesight checked regularly

· Have your hearing checked regularly – problems with ears can affect balance

· Wear sensible, well fitting, flat shoes

· Try not to carry too much

· Keep hydrated – if you are dehydrated this can make you feel lightheaded

· Get regular medication reviews with your GP surgery

· Eat healthily and ensure your diet includes enough calcium and vitamin D

· Do regular weight bearing exercises, e.g., walking, gardening

REMEMBER FALLS CAN BE PREVENTED

If you have any questions about how to increase your activity levels and increase your confidence to get moving again, please do contact physiotherapy at the Village Clinic 01242 673507 mail@villageclinic.co.uk.

https://www.nhs.uk/conditions/falls/

Did you know that swimming can help Relieve Joint Pain? Your physio can prescribe you some water based exercises.

Tue, 21 Sep 2021 11:57:30 GMT

If you are looking for a way to stay fit and improve your arthritis symptoms, swimming or exercises in water may be the answer

Sometimes lower limb arthritis makes it difficult to walk far without aches and pains. When you exercise in water most people find the added buoyancy of the water gives them more freedom of movement whilst also supporting the joints and so relieve pain and stiffness.

Water-based exercises are also great for :

improving posture,
improving balance,
reduce joint stiffness
improve muscle strength
maintaining mobility and independence
can relieve joint pain by reducing buoyancy allowing you to exercise more:
Hydrostatic pressure of the water provides some compression which can help to reduce swelling and joint inflammation.

Here are my 8 top tips to get you going:

Start simple: If you haven’t been in a pool for a long time, it will take a while to build up your stamina so don’t expect too much too soon. Even if you only swim a few lengths to start with then build up gradually it all helps.
There are also benefits of doing simple exercises such as gentle squats or toe raises in water as well as swimming. The water’s buoyancy reduces the pressure put on the joints. When you are in waist deep water, up to 50% of your body weight is supported. Neck-deep water supports up to 90% of your weight meaning the more submerged your body is, the lighter the load is on your joints therefore more you can move, and exercise more than you can on land.
Heat can help to ease pain- with the water ideally between 82 and 88 degrees, it may provide some pain relief. This is according to Cynthia Harrell, a physical therapist at Duke University Medical Center, Durham, N.C. Most people find temperatures in this range to be comfortable and soothing to sore joints and muscles, which makes exercise easier.
Engage those muscles. Swimming is great resistance training. In the water, your muscles will encounter 12 times the resistance that air offers. Walking or doing any other exercise in the water requires more effort, so ultimately, you’ll be burning more calories and building more muscle, resulting stronger joints. Also, swimming uses the postural muscles in our spine, shoulder, and legs. Strengthening these muscles helps us maintain our posture leading to less stress on our joints.
It’s good for your heart. Because swimming is low impact, swimming or exercising in water makes it possible to do aerobic exercise that could be painful or even impossible outside of the pool. This can increase heart function and improve circulation.
Mix up your strokes. If possible, try to do a variety of different swimming strokes rather than all the same. This way you not only strength lots of different muscles but you will fatigue less as well.
The pool isn’t just for swimming. If you like being in water but cannot swim doing exercise classes in water is a great alternative. Meaning you can exercise your joints while being supported in water to a greater extent than you can do in a land-based class. Most leisure centres run aqua-aerobic classes in the training pool.
Be safe. Remember to take care getting in and out of the pool, wearing water shoes can help prevent slipping. If you aren’t a confident swimmer using buoyancy aids such as noodles or floats can be a great help.

If you’re looking for a way to stay fit and improve your arthritis symptoms, swimming or exercises in water may be the answer. If you have any questions regarding starting swimming, please do contact physiotherapy at The village clinic. We can prescribe you a specific set of hydrotherapy exercises for you to try in your local pool

Telephone: 01242 673507 or Email mail@villageclinic.co.uk

REF: Journal of Human kinetics Vol.44,Dec 9 2014 ‘The Properties of water and

their applications for training.’ Lorena Torres-Ronda and Xavi Schelling I del

Alcazar.

What you need to know about Nail Surgery.

Tue, 10 Aug 2021 14:43:20 GMT

Have you heard about Nail Surgery but don’t really know what it is?

Are your toenails causing you pain?

Ingrown toenails (IGTN) are a common feature in our clinical practice. Sometimes they may look like the picture above, if things have got bad, but other times the nail can look relatively normal.

The condition commonly affects the big toe but can affect the smaller toes. Adolescents present most frequently with an IGTN due to sports and poor nail cutting however, all age groups can be affected.

What causes an Ingrowing toenail?

Nail shape, poor fitting footwear, trauma, inability to manage own nail care, overlong big toe, impaired vision, biomechanical/foot posture issues, nail thickening, and excess weight are all contributing factors most associated with IGTN’s.

Patients tend to present with sharp pain on the affected toe, there may be weeping /pus present, the toe may be red and swollen, pain during walking and even the weight of the duvet may cause pain.

Treatment options range from conservative nail care to nail surgery.

So, what is Nail Surgery?

Nail Surgery is the removal of all or part of the nail, that has been causing your pain and discomfort. The area can be treated to prevent regrowth of the offending nail to resolve the problem permanently.

Why won’t my nail regrow?

During nail surgery, once the offending piece of nail has been removed, a chemical called phenol is applied to kill the nail growth cells this prevents the nail from growing again.

What would be involved on the day?

On arrival assessment and consent forms will be checked/completed

Local Anaesthetic will be used to numb the toe – no driving will be allowed for approx. 6 hours after, as your toe will still be numb

Once numb, you will feel no pain or sharp sensations, but you will still have some perception of touch

A torniquet/tight bandage is applied to the toe to allow a blood free field for the surgery

Part or all of the nail will be removed and the nail bed cleaned of all debris

The chemical ‘phenol’ is applied for a controlled period to kill the growth cells

The torniquet will be removed so normal blood flow returns

A sterile dressing will be applied

What happens after Nail Surgery?

A redressing appointment will be scheduled for 2 days’ time. At this first redressing we will teach you how to care for your toe and explain the redressing procedure. Healing of the wound can take up to 6-8 weeks. Restriction on sporting activities from two to four weeks following surgery is recommended, however this will be reviewed at each redressing appointment.

Will my nail look funny after?

If just a side piece is nail is removed once it has healed the fleshy skin usually moves over a little to meet the new straight edge of the nail. So, unless someone was studying your toe hard they would not know that anything had occurred.

If the whole nail is removed, the area where the nail used to be does firm up to give the bone underneath protection. Again, on a quick glance no one might notice the nail is missing, as it would just look like you have very short nails. For ladies who have had the whole nail removed it is possible to have a false nail added which can be made to look like your others.

What should I do if I think I have an ingrowing toenail?

If you are concerned about a nail, please give us a call on 01242 673507 to book an appointment with one of our Podiatry team.

Also keep an eye out for our “top tips on managing your toenails” due out shortly.

Foot Mobilisation Treatments ( Manual Therapy for feet!)

Tue, 18 Feb 2020 12:44:16 GMT

Foot Mobilisation Treatments: FMT

We have all heard the term “use it or loose it” but when we hear this we tend to think about our big joints like the back, hips and knees.

With the feet having a quarter of all the bodies bones in them they are the foundations of the whole body, so good function feet help to achieve good health, posture and performance.

The big question is how do we keep our feet functioning well and what happens when they don’t work well?

Feet that are painful and feet that are stiff, are feet that are not working well. In order to help reduce the pain in these feet, we need to get all the foot joints moving.

Unfortunately, just by walking, you might manage to get every foot joint moving (there are 33 of them!), so you may need some help from your Podiatrist. Foot mobilisation therapy (FMT) is a technique that improves the function and alignment of the feet through gentle mobilisations in conjunction with exercises.

FMT works in 3 ways:-

- It releases connective tissue around the joints in hypomobile (stiff) joints.

- It stimulates the synovial fluid production which is the equivalent of the grease/oil that helps to lubricate your car.

- It also helps to reset the joints neurophysiology – neurophysiology is the joints pain management system, by mobilising and lubricating the joint this helps to decrease pain felt.

For the maximum effect of FMT it is best to have a course of treatments, initially 6 sessions with weekly intervals. This is because our tissue tends to have memory. If you have a joint that is stiff your body gets used to that and then thinks that is normal. With foot mobilisation we need to re- educate the foot to accept a joint that has motion as its new normal. FMT is always combined with an at home exercise program to help maintain the joint changes that have taken place during your treatment sessions.

The best results are achieved if the patient is fully committed to their exercise program. If is sometimes necessary to also provide some orthotics/insoles to help the foot not to slip back into bad habits.

At the Village Clinic our FMT practitioner is Sally Albutt. Sally is happy to chat to anyone who is unsure if FMT may be helpful for them.

Be kind to your spine at your desk

Tue, 28 Jan 2020 09:22:26 GMT

Physiotherapist Lucy's Top Tips to help your spine at work

So many of our patients with ongoing back and neck pain work in an office environment. Although not all spinal aches and pains are originally caused by poor posture habits, it certainly doesn’t help.

Most of us now have an adequate chair at work due to compulsory DSE checks. However, these checks often take the form of a “tick the box” form to check you have all the basics provided. What they often don’t do is help you set the chair up for your height / shape and show you how to sit properly in it. We also often have our work-station set up completely wrong for us.

I spend a lot of time with my patients discussing their work-space and giving advice – I often ask them to take photos to show me and on some occasions employers have commissioned me to attend the work place to do an onsite assessment and advice session. This usually ends up with a shopping list for them, but I try to only suggest the essentials and keep the budget as low as possible.

If you are particularly tall; short; long in your back; have particularly short or long upper legs (between hip & Knee) or lower legs (between knee and ankle), you may need a chair with specialist dimensions to it- ask your employer to have your work station fully assessed (this will involve taking measurements from you) .

Here are my top 5 tips for those working on a PC / Laptop:

1) Check your chair.

There should be a moulded lumbar section which protrudes. This section, which sticks out in a D shape, needs to be supporting your inner curve of your back (you will find this when you sit upright, your back should be in an “s” shape with your ears in line with your hips and your back nicely curved) . Most of us have this protruded section too low and it is supporting your bottom rather than your lumbar spine – this is because the chairs are delivered with a factory setting when the back of the chair is at its lowest and meeting the seat. You need to loosen the controls and lift the back of the chair up, make sure your bottom is right back in the chair and lift until the lumbar support is in your inner curve.

2) Don’t use a laptop for long periods without a separate keyboard or mouse – I would suggest over an hour or so would be classed as a long period. And don’t sit on the sofa working on your laptop all evening!

3) Try not to overuse your mouse – it makes more sense ergonomically to use a combination of mouse clicks and keyboard shortcut keys.

4) You need regular breaks of posture .... and this does not mean a coffee every 20 minutes! You just need to stand up (and maybe walk around your chair and sit down again) – just by moving into an upright position from a seated position is just like releasing the Fizz from a bottle of pop. It allows all the joints and soft tissues to move and it releases all the tension.

5) Make sure your workspace is not biased towards everything being on one side of you - if you have your diary and paperwork on the right, make sure your phone is on the left. Also think about where your colleagues sit – if you always turn to one side to talk to them, try putting your phone etc on the opposite side.

If you have pain and your work aggravates it, please come and see us for help sooner rather than later. Once pain becomes chronic is it so much harder to sort it out. All of our physiotherapists can help you with posture correction and workplace advice. Call us on 01242 673507 or email mail@villageclinic.co.uk

Needle away that Verruca

Thu, 09 Jan 2020 10:59:45 GMT

Do you have a stubborn Verruca?

Most of us have suffered an annoying Verruca at some point in our lives! There are many treatment options available (including leave it well alone, it may go of its own accord) One of our most current treatment options is Verruca needling. Here is some more information for anyone who has one of those stubborn verrucae:

What is verruca needling:

A verruca is caused by a virus that inhabits the upper layer of the skin. The skin on the sole of the foot is particularly thick. It is possible that this contributes to the problem that in some people the immune system seems reluctant to deal with a verruca. Verruca needling is a procedure designed to transfer some of the wart virus into deeper layers of tissue with the aim of provoking an immune response.

Needling has been in use here and there since the 1960s but has never been subject to rigorous clinical trials. Recently there has been renewed interest in the technique, particularly to tackle verruca’s that have persisted for years despite the patient having a healthy immune system. There are no established statistics on the success of this technique, but in a recent study 31 of 45 patients (69%) had complete resolution of their verrucae by the 8th week after treatment (J. Clin. Med. 2013, 2, 13-21).

What is the procedure? Will it hurt?

The procedure starts with local anaesthetic injections to numb the foot – two or more injections are likely to be needed, depending on the site of the verruca. This can be a little sore (like having an injection at the dentist) It can take 10-20 minutes to be fully effective and then you should not feel any pain during the procedure. The numbed verruca is then punctured repeatedly with a needle to break it down. A dressing is applied which needs to be kept on for 24 hours. After that you can wash the foot as usual. It will need re-dressing for a few days.

Your foot will be too numb for you to drive safely, so you will need to arrange transport home. The treated area may feel sore and the foot is likely to look and feel bruised. Ideally you should avoid taking anti-inflammatory painkillers as you will benefit from any inflammatory response, which is a natural part of the healing process.

When will I see if it has worked?

It is likely to be at least 3 weeks before you will notice any improvement and you may need to wait 6+ months for complete resolution (if this occurs). Only one or two sites will be treated but if this verruca clears, any others you have may clear at the same time.