PHYSIOTHERAPY AT PARKSIDE GROUP

PRACTICE• Did you know there is a

private physiotherapy service at your surgery?

• Ask your GP if physiotherapy or osteopathy might help you.

• Physio: Helen Waters

Back Pain• *80% of adults suffer back

pain or neck pain at some point in their life.

• Act quickly to prevent the pain becoming chronic.

• See your GP for advice, and ask about the New Private Physiotherapy service at Parkside Group Practice.

• …and follow these tips right now:

Back Pain Tips• Avoid all forward bending

while your back pain is acute. • That includes leaning over a

sink, making the bed, and picking things up from the floor.

• Apply 5 minutes of ice wrapped in a tea towel to the site of the pain to reduce inflammation, 3x per day.

• Stay mobile if possible, avoid sitting for longer than 30 minutes.

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Back Pain Exercises• Perform this simple exercise

while lying on your bed. Bend your knees, and let them slowly drop to each side, and then to the other side, 5x each side.

• Perform this exercise 3-5 times per day.

• SURREY PHYSIO @ Parkside Group Practice CAN HELP

Neck Pain• Always see your GP if you

are involved in a car accident.

• Act quickly to prevent the pain becoming chronic.

• Try to get back to work as soon as you can

• …and follow these tips right now:

Neck Pain Tips• Raise your computer screen

so the middle of the monitor is at eye level.

• Avoid holding a telephone to your ear, use a hands-free kit.

• Avoid all laptop use as it encourages repetitive forward neck bending and poor posture

• Apply 5 minutes of ice (wrapped in a tea towel) 3x per day to reduce inflammation.

Neck Pain Exercise

• Perform this simple mobilisation exercise to your neck:

• Look over one shoulder as far as feels comfortable, and then the opposite shoulder. Move your neck slowly and repeat 5-10x each side, three times per day.

• Our Osteopath @ Parkside Group Practice CAN HELP

Shoulder Pain• Are you having trouble

lifting your arm above your head?

• Can you lie in bed on your affected shoulder?

• Can you reach your bra strap?

• Do you get a catching pain when moving your arm?

• If one of more of these questions is true for you it may be a sign that you have a shoulder problem.

Shoulder Pain Tips

• Do not sleep on your affected side.

• Avoid lifting anything heavy above your head.

• Use 5 minutes of ice to the tip of your shoulder twice per day. Wrap the ice bag in a tea towel if its too cold.

• Follow the exercise on the next page:

Shoulder Pain Exercise

• The pendulum is one of the best shoulder exercises to help with your rehabilitation.

• Lean over a chair or table, and let your arm hang down. Move your arm in gentle circles, one direction then the other, for 1 minute 5x per day.

Knee Pain• If you have sustained trauma or

impact injury to your knee, see your GP to rule out cartilage or ligament damage.

• You may find your knee is swollen, and you have difficulty bending your knee or putting weight thorough it. This is due to inflammation and bleeding possibly from a damaged structure.

• Our Physio at Parkside Group Practice can help you.

Knee Pain Tips• Avoid walking more than 20

minutes per day until your pain has disappeared. But DO stay mobile around the house or office.

• Apply ice, or a pack of frozen peas for 5 minutes, three times per day. Please it over the point of worst pain.

• Elevate your knee when sitting to help reduce inflammation.

Knee Pain Exercise

• A gentle mobilisation to the knee can help reduce inflammation:

• Lie on your front (you can also do this sitting), and simply bend your knee backwards. Repeat 10x, twice per day.

Tennis Elbow• Tennis elbow is a repetitive

strain injury affecting the outside of your elbow.

• It usually affects people who over-use their hands or forearms. Sports like tennis and golf are common causes, and poor posture at work.

• Tennis elbow can be difficult to shift, with pain becoming chronic. So you need to act now with exercises and advice…

Tennis Elbow Exercise

• Use ICE to reduce inflammation around your elbow.

• Wrap an ice pack in a tea-towel, and place over the painful part of your elbow. Use it once per day for 10 minutes, and keep icing every day for 4-6 weeks.

Tennis Elbow Tips• Discuss with your GP if

physiotherapy or a steroid injection would help.

• Gentle massage to the forearm muscles for 5-10 minutes per day can ease the pain.

• Ask your physio for an exercise programme with stretches and strengthening exercises.

Ankle Sprain• Ankle sprains are painful! In

many cases you will sprain or tear a ligament which can take 6 weeks to 6 months to heal, depending how bad the tear is.

• 80% of ankle sprains are recurrent, so it is important to do stability exercises as soon as your ankle has healed to stop any more sprains happening.

• Follow these tips and exercises…

Ankle Sprain Exercise

• Use ICE to reduce inflammation around your ankle.

• Wrap an ice pack in a tea-towel, and place over the painful part of your ankle. Use it once per day for 10 minutes, and keep icing until the swelling reduces.

Ankle Sprain Tips• Discuss with your GP if

physiotherapy will help. • Gentle movement of your

ankle will help reduce swelling and pain.

• When you feel ready, try some balance exercises. Start by standing on one leg (hold on to a wall or table for support). Start with 10 seconds and build up the time.