Specialist in Neck, Back & Sports Injuries

Achilles Tendinitis rehabilitation.

ACHILLES TENDINITIS REHAB

Achilles tendinitis is an overuse injury of the Achilles tendon, the band of tissue that connects calf muscles at the back of the lower leg to your heel bone.

Achilles tendinitis most commonly occurs in runners who have suddenly increased the intensity or duration of their runs. It’s also common in middle-aged people who play sports, such as tennis or basketball, only on the weekends.

Most cases of Achilles tendinitis can be treated with relatively simple, at-home care under physiotherapist supervision. Self-care strategies are usually necessary to prevent recurring episodes. More-serious cases of Achilles tendinitis can lead to tendon tears (ruptures) that may require surgical repair.

The pain associated with Achilles tendinitis typically begins as a mild ache in the back of the leg or above the heel after running or other sports activity. Episodes of more-severe pain may occur after prolonged running, stair climbing or sprinting.

You might also experience tenderness or stiffness, especially in the morning, which usually improves with mild activity.

When to see a a physiotherapist?

If you experience persistent pain around the Achilles tendon, seek immediate medical attention if the pain or disability is severe. You may have a torn (ruptured) Achilles tendon.

If you feel that you’re suufering from Achilles Tendinitis, feel free to call us here at Rainham Physiotherapy Centre on 01634 377638 and get booked in with one of our highly experienced physiotherapists.

Shoulder pain rehabilitation

SHOULDER PAIN REHAB

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Rotator cuff injuries are the most common shoulder injuries and occur most often in people who repeatedly perform overhead motions in their jobs or sports. Examples include painters, carpenters, and people who play baseball or tennis.

The risk of rotator cuff injury also increases with age.

Many people recover from mild rotator cuff injury with physical therapy exercises like the ones we’re performing above, which improve flexibility and strength of the muscles surrounding the shoulder joint.

Sometimes, rotator cuff tears may occur as a result of a single injury. In those circumstances, physiotherapy care should be provided as soon as possible. Extensive rotator cuff tears may require surgical repair, transfer of alternative tendons or joint replacement.

The pain associated with a rotator cuff injury may:

  • Be described as a dull ache deep in the shoulder
  • Disturb sleep, particularly if you lie on the affected shoulder
  • Make it difficult to comb your hair or reach behind your back
  • Be accompanied by arm weakness

If you feel like you’re suffering from a rotator cuff injury, contacts us here at rainham physiotherapy centre on 01634 377638 to enquire about booking in for a session.

Bicep strain rehabilitation.

💪🏼BICEPS REHAB💪🏼

 

The bicep muscle is one of the most important for your upper body strength. An injury to this hardworking muscle can make day-to-day tasks difficult.

We most often see bicep injuries at the connection point with your shoulder. Strains or tears can develop in the ligaments. The tendons can also slip out of the groove at the top of the humerus — the bone of the upper arm — that holds the muscle in place.

These conditions result in bicep tendonitis, which is a strain or tear in the tendons that can cause a great deal of pain.

Since these kinds of injuries usually develop slowly over time, they are hard to prevent. Be sure to listen to your body when an activity is causing pain that goes beyond temporary muscle soreness.

Advice to speed recovery:

As with strains in other joints, you can use anti-inflammatory medications such as ibuprofen or naproxen to reduce swelling. Also, apply these three at-home treatments:

* Rest: Take a break from the activity that’s causing pain or soreness.

* Ice: Apply ice packs to the affected area to reduce pain and minimize swelling.

* Elevation: Sit propped up instead of lying flat. Keep your injured joint above the level of your heart.

Once you feel you can begin to strengthen the bicep again, try the exercise above. Lift a dumbbell with your strong arm and then pass it to the injured arm and lower the weight slowly with good control. Start light and build the weight up when you can comfortably perform 10 reps. The exercise should be pain free, if you feel any pain during the exercise, stop.