White House Clinic - Physiotherapy & Sports Injury Management

Recently had knee surgery? ✅
Quad activation exercises (see picture) are a must for helping to regain normal knee function as early as possible post Total Knee Replacement/ACL Reconstruction/Arthroscopic Knee Surgery.
This type of exercise encourages full knee extension, with the quadriceps being made to contract. Normal patella-femoral joint mechanics are also encouraged. These both allow for an easier return to normal activities of daily living (walking, sit-to-stand, climb...ing stairs) following knee surgery 🙌🏼
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#kneesurgery #totalkneereplacement #tkr #aclreconstruction #acl #rehab #move #evidencebase #health #physiotip #resistancetraining #flexibility #mobility #physio #physiotherapy #sportsinjury #sportsmassage #sheffield #whitehousephysio
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We are pleased to announce that our new clinic @virginactiveuk is now open! 😁 . Check out our profile for contact info to book in. . .... . #physio #physiotherapy #rehab #fitness #sheffield #sheffieldcity
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Congratulations to Alice, our Client of the Month for March!
Here’s what Alice has to say about her White House experience: ‘After seeing James about neck pain that gave me crippling tension headaches, I didn’t hesitate about who to see when I started with lower back pain a few months later. James’ treatment has really helped and he has educated me about how my stress levels are linked to the pain I have been feeling. His knowledge has allowed me to build my core strength and... manage my stress levels. I trust James and when your suffering with pain and discomfort, finding someone you trust isn’t always easy’.
Here’s what physio James has to say: 'Alice initially came to me with a nerve root irritation on the left side of her neck causing headaches, neck pain and pain into the left arm. We treated and resolved this with a combination of manual therapy, a home exercise program and postural re-education. With the recent lower back pain and right sided sciatica, we have managed to improve her symptoms significantly and she is now back to doing Pilates twice a week. I am confident that once Alice’s core strength has returned, her symptoms will completely resolve'.
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Recurring shoulder pain?
Dynamic instabilities in the shoulder can lead to recurring shoulder injuries such as shoulder impingement.
If the shoulder in unstable then when performing exercises involving the shoulder there can be excessive movement which may lead to pressure on the tendons from the bony structures that surround them, in turn causing inflammation of the tendons (tendonitis). 😥
... Performing strengthening exercises will help stabilise the shoulder reducing the excess movement and taking pressure off the tendons. 😊
This video shoulder a press-up performed on a bosu ball to help increase the difficulty of the exercise. Note that the physio is contracting his rhomboids to squeeze the scapluae together on the eccentric movement (on the way down) to help hold the scapulae in a stable position. . . . #physio #physiotherapy #physiotips #rehab #fitness #shoulders #shoulderstability #stabilitytraining #strong #sheffield
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Our new clinic @virginactiveuk is due to open in just 3days. Be sure to come say hi and check us out. . . . #physio #physiotherapy #rehab #fitness #health

James in Whistler!
Here's a photo update from our James putting Ski theory into practice, enjoying the slopes with great weather. Thanks to all who have attended James' Ski-fit classes this season - we hope you've had some super skiing experiences.
Ski-fit will return at the end of the year!

⚠️Warning⚠️
Places for our FREE event on 25th March- Conquering Lower Back Pain- are filling up fast...There are only a few spaces left.
You NEED to have signed up via our link to secure a place. See our Instagram bio or visit our previous posts on Facebook to find this link 👍🏼
... #lowbackpain #pain #freeadvice #event #whitehousephysio
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Promotion at Virgin Active today - members come say Hello!

Only 1 week to go until our event - if you suffer with lower back pain and would like some FREE advice about how to deal with it please come along next Monday and listen to our experts. No pressure, no sales just genuine honest practical advice
Sign up here: http://bit.ly/CONQUERBACKPAIN

Unilateral Leg Strength Training has many benefits following injury:
1. Helps to correct muscle IMBALANCES. 2. Improves LATERAL STABILITY. 3. Improves PROPRIOCEPTION and BALANCE.... 4. Allows for INCREASED WEIGHT whilst minimising spinal overload. 5. Allows for muscle training in VARIED MOVEMENT PLANES.
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Pleased to announce our new clinic will be opening on 01.04.19 in South Sheffield at Virgin Active - 300 Broadfield Park - Broadfield Road - Sheffield - S8 0XQ
For more information or to book visit www.whitehouse-clinic.co.uk/booking or call 0114 299 1559

🔹Importance of Balance in Older Adults🔹
After the age of 50, adults lose an average of 0.5-1% muscle mass per year. This process is a major contributor to loss of balance😭
Loss of balance is the biggest factor in developing increased risk of falls 👎🏼
... Simple balance drills (see video) can be completed daily to help to reduce this risk. Be proactive and get started with these now, don’t wait for something bad to happen.
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As discussed earlier with our physio Gregg in his podcast with Connor from Slim Society - Fat Loss, Health & Nutrition - here are the details for our FREE lower back pain event on March 25th 💪🏋️‍♂️

Our Senior Physio and Partner at the clinic, Gregg, had a great chat today with Connor Rhodes, the owner and founder of Slim Society - Fat Loss, Health & Nutrition for one of his regular podcasts. The actual video will be uploaded tomorrow.
If weight loss if something that you struggle with, this is a programme that works and is sustainable with no gimmicks or nonsense. Connor does some phenomenal work and truly knows his stuff. Give his page a look for more details.

Still some places left for Steve's class on Monday....don't miss your chance at some expert advice!

Exciting news is coming.........Watch this space! #physio #sheffield #newclinic #established

For anyone with a running goal this year - Steve is doing a 'one-off' class to cover the basics of strength & conditioning on MONDAY - why not sign up now? Limited spaces available - DON'T MISS OUT!