Pembrokeshire Physiotherapy

There is just 3 weeks to go till I take a bit of a break from work to welcome a new baby. There is still a few spaces left in my diary though, so if you are suffering from any aches or pains then do contact me to book in. I work through using hands-on treatment along side exercises and advice to help you recover as quickly as possibly. To book call 01834 813975 now or visit www.rotheryhealth.com/bookings
#physiotherapy #handsontreatment #injuryrehab #rotheryhealthclinic #rehabilitation #recovery #saundersfoot #maternityleave #backpain #ironnanwales #sportsinjury

The glutes, or gluteal muscles, are made up of 3 muscles that form the fleshy part of our buttocks. From superficial to deep, they consist of the Gluteus Maximus, Gluteus Medius and Gluteus Minimus.
The reason why the glutes are so important is because they have many different roles during running. The main things we know the glutes do are to slow the thigh as it swings forward, preparing the lower limb to make contact with the ground, extending the hip in stance to help prop...el us forward, and helping to stabilise the body, and cushion impact forces.
Whilst every running injury can have a variety of causes, it’s known that glute muscle weakness and altered function is a known risk for many lower limb injuries, including: Patellafemoral knee pain or anterior knee pain Iliotibial band friction or lateral runners knee pain ‘Shin splints’ Achilles tendinopathy
If the glutes aren’t working properly then this forces the rest of the leg work harder, leading to overuse and injury in the lower leg or in the lower back. So the glutes have a vital role in running, and are hugely important to have functioning well in order to run at our best, and stay injury-free.
To book call 01834 813975 or visit www.rotheryhealth.com/bookings
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Recent research has shown that Kinesio Tape can significantly reduce lower back pain within 3 days of its application. 🔹 A great reason to try it a try to help lower back pain ! 🔹 To book a full assessment and treatment call 01834 813975 or visit www.rotheryhealth.com/bookings
... #physiotherapy #physiotherapyjournal #research #lowerbackpain #kinesiopain #rocktape #reducepain #rotheryhealthclinic #saundersfoot #pembrokeshire
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Experiencing mild to severe back pain is common during pregnancy, with almost 70% of women experiencing it during the second half of pregnancy. There can be many causes of back pain in pregnancy, including weight gain, hormone changes, position of the baby, and stress. 🔹 There are a some natural remedies to try for back pain that can work effectively in reducing the severity of the pain without the use of medication: 🔹... Wearing the right gear - Maternity support belts or maternity pants with wide elastic bands provide additional support and helps in lifting the weight of the growing belly that can relieve the tension from the back and abdomen. Also avoiding high heels shoes 🔹 Sleep support - Sleeping on your sides with a pillow between the knees, with one or both knees bent helps in relieving stress from the back. Using a wedge or a support pillow under your abdomen and behind your back can also help. 🔹 Exercise - Regular exercise is the most effective way to relieve back pain during pregnancy. Back exercise, light stretching along with walking, pre-natal yoga and swimming are ideal. Helping to reduce physical discomfort, improve circulation, strengthen abdominal muscles, reduce stress and promote better sleep. However, it is important to consult your doctor or therapist before resuming any exercise. 🔹 Using support pillows when sitting - Choose a comfortable chair and place a small pillow or a rolled towel behind your back to add extra support for your back. Also use a footstool to keep your legs at an elevated position while sitting to ease back pressure. 🔹 Try hot and cold - Applying alternate hot and cold compress can help in relieving acute back pain effectively. It is important to consult your doctor or therapist before trying out the hot and cold compress. 🔹 Consult a physiotherapist - if in any doubt it is always best to see a physiotherapist. They can provide treatment to help ease the pain and advise on the best exercises to do at home. 🔹 To book call 01834 813975 or visit www.rotheryhealth.com/bookings
#rotheryhealthclinic #physiotherapy #osteopathy #pregnancy #pregnancypain #pregnancybackpain #exercisetherapy #saundersfoot #pembrokeshire
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Foam rolling is a way of preforming ‘Self-myofascial release’ or self- massage. It is great to do after any sport, from squash to Ironman training. Here are some of the many benefits of using a foam roller: * Reducing pain post exercise * Improved blood circulation * Release muscle tightness * Improves athletic performance... * Breaks down knots in muscles * Helps to prevent and recover from an injury * Maximised effectiveness of stretching * Alleviates delayed onset muscle soreness * Enhances delivery of nutrients to tissues, thus aiding recovery 🔹 To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight. You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible. You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen. If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area. The goal is to restore healthy muscles – it is not a pain tolerance test. 🔹 If any pain persists or if you need further guidance than please see a trainer professional. 🔹 To book call 01834 813975 or visit www.rotheryhealth.com/bookings #physiotherapy #injuryprevention #rotheryhealthclinic #foamroller #foamrolling #selfmassage #ironman #exercise #saundersfoot #osteopathy #sportsinjury
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Dynamic Stretches These are active controlled, repetitive stretches, such as leg swings, lunges and squats. They are designed to increase heart rate, take joints through their full range of motion, increasing muscle temperature, and stimulating the nervous system, which can results in greater power output. They target several muscle groups at once. Dynamic stretches are beat done as part of your warm up, so before you start your main exercise. 🔹 Static Stretches... These are stationary stretches, such as a hamstring or quad stretch. Static stretches should be held for at least 30secs per stretch. They are designed to slow your heart rate down and loosen muscles. The idea of static stretching is to elongate the muscle, so gently pushing it past the point at which is wants to go. They are designed to stretch one muscle group at a time. Static stretches are beat down as part of your cool down, so at the end of your main exercise.
#physiotherapy #osteopathy #rotheryhealthclinic #stretching #injuryprevention #sportsinjury #ironmantraining #pembrokeshire #saundersfoot
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Swimming shoulder injuries can be caused from overuse or from incorrect swimming technique. This can lead to injuries to the muscles and tendons of the shoulder which can manifest as pain and inflammation.
Even though swimming is a low-impact sport, it uses the shoulders extensively and can thereby put them at risk.
The shoulder is the most mobile joint of the body, but also has to have incredible stability for it’s function. This stability is achieved by a set of muscles c...alled the rotator cuff. If the rotator cuff muscles grow tired or incorrect technique is used then injuries in the rotator cuff muscles or tendons can occur.
Shoulder injuries can develop with front crawl, and to a lesser degree with backstroke and butterfly
Preventing shoulder injuries: - Improving swim technique. A qualified swimming coach should be able to help with this. - Try not to overtrain or train with tired muscles. This could result in the stabilizing muscles of the shoulder working incorrectly and becoming prone to injury. Also, try to avoid sudden increases in amount or intensity of the swim workouts. - Limiting the use of swim paddles, as they can put additional strain on shoulders muscles - Stretch the chest and the shoulder’s internal rotators and strengthen the scapular stabilizers and the shoulder’s external rotators to help balance the rotator cuff -Seek professional help from a physiotherapist if you experience pain. Training through pain can result in prolonging the injury.
To book call 01834 813975 or visit www.rotheryhealth.com/bookings
#physiotherapy #swimming #ironmantraining #rotatorcuff #handsontreatment #injuryrehab #rotheryhealthclinic #osteopathy #saundersfoot
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Shoulder injuries from swimming can often be caused by overuse or from swimming technique. This can result in injury to the muscles and tendons of the shoulder which can manifest as pain and inflammation. 🔹 Even though swimming is a low-impact sport, it uses the shoulders extensively and can thereby put them at risk. Just think how many times our shoulders have to rotate in one swim session! 🔹 The shoulder is the most mobile joint of the body, but also has to have incredible... stability for it’s function. This stability is achieved by a set of muscles called the rotator cuff. If the rotator cuff muscles grow tired or incorrect technique is used then injuries in the rotator cuff muscles or tendons can occur. 🔹 Shoulder injuries can develop with front crawl, and to a lesser degree with backstroke and butterfly. 🔹 Preventing shoulder injuries: - Improving swim technique. A qualified swimming coach should be able to help with this. - Try not to overtrain or train with tired muscles, as this could result in the stabilizing muscles of the shoulder working incorrectly and becoming prone to injury. Also, try to avoid sudden increases in amount or intensity of the swim workouts. - Limiting the use of swim paddles, as they can put additional strain on shoulders muscles. - Stretch the chest and the shoulder’s internal rotators and strengthen the scapular stabilizers and the shoulder’s external rotators to help balance the rotator cuff. - Training through pain can often make an injury worse. Persistent pain, or pain that is worsening is always worth getting checked out by a Physiotherapist. 🔹 To book call 01834 813975 or visit www.rotheryhealth.com/bookings
#physiotherapy #swimming #ironmantraining #rotatorcuff #handsontreatment #injuryrehab #rotheryhealthclinic #osteopathy #saundersfoot
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Knee brace or not?
There are many different types of knee braces out there from basic ones to all singing and dancing advanced ones, but are they good for our knees?
The manufacturers claim their products work well, but there is still some discrepancy between clinical trials and real life.
... There are only three main reasons that require the use of a knee brace :
1. To help proprioception. Proprioception is feedback from the sensors in a joint to the brain telling it how and when it is moving. When the knee is injured this feedback can be reduced and in certain cases a knee brace can serve to help this feedback which can improving function and stability. 2. Structural Support If you are recovering from an injury such a ligament tear a knee brace can provides some support which can aid recovery. The type of braces used for this kind of support fall under the ‘Advanced’ category. As medical equipment, they shouldn’t be worn unless they have been prescribed by a medical professional. 3. Pain Relief. Wearing a knee brace can bring some comfort to those suffering from chronic pain caused by conditions such as osteoarthritis.
Ideally, you don’t need a knee brace unless one is recommended to you by a health professional.
Having said that generally speaking, if you feel that a light strap or simple brace makes your knee feel better then there is rarely any harm to come from wearing one.
However, it is important to remember that braces and strappings are ideally used to aid recovery and function alongside prescribed Physiotherapy exercises and advice.
To book an assessment call 01834 813975 or visit www.rotheryhealth.com/bookings
#physiotherapy #osteopathy #rotheryhealthclinic #kneebrace #runnersknee #kneepain #tobraceornottobrace
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Keeping Injury Free on The Bike
1. The bike fit is not always the cause of the injury
Having a bike fit is important and can improve biomechanics but it’s not the only factor to consider. Factors such as training volume, muscle strength, as well as nutrition and sleep and stress, can influence injury risk. It is important to look at every aspect of training and lifestyle along side bike set up.
... 2. It is just as important to stretch after cycling as running
It is just as important to stretch after being out on our bike as it is after running. We need to stretch our flexors, quads and hamstrings, as well as our power house muscles, our Glutes. So keep cycling!
3. Strength and conditioning training is important
Strength and conditioning and mobility work are hugely important when it comes to improving cycling fitness. Maintaining a comfortable riding position while still firing our glutes, for the duration of the ride can greatly improve cycling power.
4. Interval training is important too
Long rides at the same speed will not simply led to faster riding. Adapting factors such as training style, diet and lifestyle can have an huge impact. Importantly, to get faster for an event it is critical to ride faster in training, so intervals at race pace and above to make these speeds comfortable.
5. Does being injured mean stopping cycling?
Being injured doesn’t always mean a break from training or missing an important event. Often there are factors that can be done along side training that can help solve an injury. Training loads can be adjusted, certain types of movement avoided or high intensity work reduced. Any persistent pain, or pain that is worsening is always worth getting checked out.
To book an assessment call 01834 813975 or visit www.rotheryhealth.com/bookings
#physiotherapy #osteopathy #rotheryhealthclinic #cycling #cyclingtraining #cyclinginjuries #ironmantraining #pembrokeshire #saundersfoot
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Factors to Help Prevent Cycling Injuries
1. The bike fit is not always the cause of the injury
Having a bike fit is important and can improve your biomechanics but it’s not the only factor to consider. Factors such as training volume, muscle strength, as well as nutrition and sleep and stress, can influence injury risk. It is important to look at every aspect of training and lifestyle along side bike set up.
... 2. It is just as important to stretch after cycling as running
It is just as important to stretch after being out on our bike as it is after running. We need to stretch our flexors, quads and hamstrings, as well as our power house muscles, our Glutes. So get stretching!
3. Strength and conditioning training is important
Strength and conditioning and mobility work are hugely important when it comes to improving cycling fitness. Maintaining a comfortable riding position while still firing our glutes, for the duration of the ride can greatly improve cycling power.
4. Interval training is important too
Long rides at the same speed will not simply led to faster riding. Adapting factors such as training style, diet and lifestyle can play an significant role. Importantly, to get faster for an event it is critical to ride faster in training, so intervals at race pace and above to make these speeds comfortable.
5. Does being injured mean stopping cycling?
Having a cycling injury does not always mean you have to have a break from cycling or miss an important event. Often there are factors that can be done along side training that can help solve an injury. Training loads can be adjusted, certain types of movement avoided or high intensity work reduced. Any persistent pain, or pain that is worsening is always worth getting checked out.
To book an assessment call 01834 813975 or visit www.rotheryhealth.com/bookings
#physiotherapy #osteopathy #rotheryhealthclinic #cycling #cyclingtraining #cyclinginjuries #ironmantraining #pembrokeshire #saundersfoot
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Physiotherapy can help you recover from and prevent back pain, neck pain, joint pain, postural problems, pregnancy pain, sports injuries and more. I work through using hands-on treatment along side exercises and advice to help you recover as quickly as possibly. I’m now available all day Friday so call 01834 813975 now or visit www.rotheryhealth.com/bookings #physiotherapy #handsontreatment #injuryrehab #rotheryhealthclinic #rehabilitation #recovery #saundersfoot

A lot of us start the new year with a new goal to start a new health lifestyle.
We need to think of exercise as a habit. Habits take around 3 months to form meaning that whatever you start now will only become habit by April. So, how do we start the habit and more importantly how do we keep the habit?…
Don’t start too big.... Think about setting yourself a reasonable goal and a reasonable amount of time you can dedicate to exercise. Setting a unachievable goal could be setting yourself up to fail.
Set yourself a specific goal. Ambiguous goals such as ‘getting fit’ or ‘losing weight’ can lead to a lack of motivation, it is far better to decide on something more specific, such as completing a sprint triathlon or cycling 50miles. Choosing a concrete, achievable goal also gives you the opportunity to plan exactly how you are going to accomplish your goal.
Have a plan. Think about how you are going to achieve your goal. If you start working toward a goal without any type of plan in place, you might quickly find yourself giving up as soon as you face any sort of obstacle, difficulty, or resistance.
Get family or friends involved. Exercising alone can be daunting so bringing a friend or social group along to accompany you can help motivate you. Whether it’s a Saturday morning group walk, early morning pilates session or gym session at lunchtime having a group of people around you will help inspire you. And for those days that you struggle to get to the session knowing people are waiting for you can help get you there.
Don’t let injuries stop you. If you have aches or pains from doing a new exercise especially if it is starting to stop you from exercising, than see a trained health professional such as a physiotherapist soon rather than later. Often the longer you leave injuries or try and ‘train through them’ the more time you will eventually have to take off training to recover.
Finally, make sure it’s enjoyable!! #physiotherapy #sportsinjury #newyearsresolution #rotheryhealthclinic #osteopathy #newyearnewyou #saundersfoot #fitnessgoals
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The acronym P.O.L.I.C.E. is now thought to be the best way to help treat an acute injury. It guides you in the proper way to use ice and gentle motion to quickly get back to your normal activities.
What does P.O.L.I.C.E. stand for?
PROTECTION: ... Short initial period of rest immediately after the injury to minimise bleeding and prevent further injury.
OPTIMAL LOADING: Too much rest may inhibit your recovery therefore early graded activity is encouraged. This progressive loading of your injury can help promote optimal healing of the injury, and it can prevent delays in returning to normal due to joint and muscle tightness or muscle atrophy. Optimal loading is best guided by a professional such as a physiotherapist.
ICE: Apply ice to the injured area for 10 minutes every hour. This will decrease pain, swelling and metabolic demand. Do not apply directly to skin - wrap ice in a damp towel.
COMPRESSION: Compression reduces oedema and should be applied as soon as possible after injury. Check circulation after application.
ELEVATION: Try to elevate the injured part above the level of the heart as much as possible. Try to keep the limb straight.
So if you find yourself with an acute injury you can follow these simple guidelines to help promote your recovery and minimise further injury. This information does not however replace seeking professional advice from qualified physiotherapist, especially if pain persists.
To book an appointment please call 01834 813975 or go to www.rotheryhealth.com/bookings
#physiotherapy #osteopathy #acuteinjury #acuteinjurymanagement #rotheryhealth #saundersfoot
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Lower back pain can range from a mild niggle to debilitating pain, but often lifestyle is the cause of the pain.
There are a few things you can do to try and help prevent lower back pain such as moving around at least every 40 minutes, set up your office chair or car seat correctly, warming up and cooling down when you exercise, bending your knees and keeping a straight back when lifting and using a backpack rather than a single strap bag.
If you need any further advice or to book a physiotherapist assessment call 01834 813975 or go to www.rotheryhealth.com/bookings

Lower back pain can be a mild niggle to a completely debilitating condition. The primary cause often being prolonged sitting or heavy lifting, both of which can simply be due to lifestyle.
Often it can feel like back pain was triggered from something simple, such as bending down to do up a shoe but it’s normally lifestyle which is the root cause.
There are few easy things we can do to help prevent back pain, these include moving around at least every 40 minutes, set up your... office chair or car seat correctly, warming up and cooling down when you exercise, bending your knees and keeping a straight back when lifting and using a backpack rather than a single strap bag.
If you need any further advice or to book a physiotherapist assessment call 01834 813975 or go to www.rotheryhealth.com/bookings
#rotheryhealth #physiotherapy #lowerbackpain #saundersfoot #rotheryhealthclinic
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