Opening times
 Mon to Fri - 8am to 7pm (SE1)
Mon & Thu - 9:30am to 2pm (Esher)
Call us
 020 7193 9928

Top 5 Summer injuries and how to prevent them

It’s been a brilliant summer and the Met office promises more sunshine yet! If  you’ve enjoyed a chilled glass of rosé, weekend bbq’s and sunny adventures exploring new places, well then, you’ve found good company!

Summer fun times can however often cast a painful shadow on the unsuspecting, so here are some handy hints to help you get the most of you long summer days:

 1. Gardening injuries

Gardening injuries are common in the summer. Extended pruning time, using inappropriate tools, and heavy lifting with a poor technique are often the biggest culprits.

Try the following to keep your love for gardening alive: 

  • Warm up by taking a brisk walk to get your heart rate up, prior to starting 
  • Sit on a stool or kneel on foam pads to help prevent knee and back pain when planting or weeding. 
  • Long handle tools will reduce the work and prevent you from over stretching. 
  • Impose a 15minute limit especially if you’re a gardening novice.  

2. Neck strains

If catching some rays on your back is a priority this summer, be sure to set a timer or get someone to wake you. Apart from the obvious perils of turning into a lobster and the pain associated with it, getting a stiff neck from lying prone (on your tummy) on the beach will certainly put a damper on your holiday. Reading for long periods on a sun lounger can also cause a crick in the neck, so be sure to do a few neck stretches every so often to keep your neck mobile. Here are some useful neck stretches to try. 

  • Tilt your head to one side and hold for 15-20 sec and then to the other side. 
  • Roll your shoulders forwards 5 times and then backwards. 

 

3. Running shin splits 

Trying to get beach-fit quickly? Trying to run away those extra pounds? Sudden increase in running thresholds (especially if you’ve never run) is one of the biggest single causes of shin splints. This, together with wearing inappropriate footwear, a higher BMI and  flat feet are among the top factors that can result in shin splits.  Try switching to swimming or cycling instead and seek physiotherapy advice before hitting the pavement again.  

 

4. Plantar faciitis: 

In warmer weather, we tend you swap our more supportive shoes for flip flops, pumps and sandals. Whilst increasing the air flow helps us feel cooler, our feet have to work a lot harder to help us move. This can cause aching burning feet at the end of the day. The intrinsic foot muscles may have deconditioned over the long winter and therefore be subject to strain and fatigue. If you suffer from burning feet, try doing the following: 

Place a bottle of water in the freezer for an hour or so. Place it under you foot to act as a ice roller- trust me, it will absolutely hit the spot to relieve your burning feet! 

 

 

5. Cycling injuries 

Fair weather cyclists the world over can all relate to a “dead pinky” or lower back pain after getting into the saddle. Bike set up is crucial to your cycling comfort and can also contribute to the work of cycling. Your pre-bike fitness however will set you up to ensure you’re recruiting the correct muscles for your pedal power and avoid injury. Weak gluts are sometimes responsible for overworking the lumbar spine or hamstrings. A simple bridge exercise is a useful hip mobility and strength exercise particularly for cyclists as it replicates the action of the downward force of pedalling and isolates glut muscles.  

 

We hope that these few simple golden nuggets will help keep those summer injuries at bay and that you have a wonderful and long summer! 

5 injuries you didn’t think you could get from cycling

1. Runner’s knee

Yes, I said it! You can get runner’s knee from cycling. Contrary to popular belief, this painful problem is not confined to those who hit the pavements in their trainers alone. In fact, there’s a growing number of cyclists that land up on my treatment table that have been plagued with this pesky problem. The problem with cycling (cue “gasp” from our lycra-clad friends) is that the answer may not always be straight forward.

Read More

Footballer and ball

Football season is on: watch that hamstring!

The Premier league season has just started with a couple of big surprises already. The transfer market is heading for a record this year but the number one priority of every club will be to keep their players in shape, whether they are new recruits or existing ones.

Hamstring injuries in particular will be watched very closely by the clubs’ physios. According to Football Association Medical Research Programme, hamstring strains are the most common injury sustained costing an estimated 90 days and 15 matches missed per club per season. [1]

Read More

Usain Bolt – a biomechanical perspective on a sprinters’ foot

That’s it, we won’t have the delight of seeing Usain Bolt competing ever again. And despite his disappointing result at the 2017 World Championships here in London he is still the man to beat with an incredible World Record set at 9.58secs. We at Vitality Physiotherapy wish him very well after his injury in the 4x100m.

In his television interview on the BBC a couple of years ago, Usain said that he was less hard working than his younger teammate, Yohan Blake (who incidentally thanked his physiotherapist when he won Silver in the 100m men’s final in 2012). Bolt, however attributes much of his success to his talent!

Read More

Suffering from a side stitch?

If you’ve ever run a long distance before, you probably would have experienced a side stitch (exercise related transient abdominal pain (ETAP)) at some point.
It is usually experienced just below the ribs, often affecting the right side. It usually results in ceasing to run further.

Read More

“Snow” need to worry about a niggly knee this ski season!

Thinking of warming away the winter blues with a bit of Alpine Sun? Concerned about an injury? Fear not, Vitality Physiotherapy is here to help!

The most common injury sustained on the slopes, is an ACL tear. The Anterior Cruciate Ligament (ACL) is located within the knee joint and connects the tibia (leg bone) to the femur (thigh bone). It is an important stabiliser of the knee joint. The ACL is commonly ruptured as a result of quick decelerations, hyper extension or excessive rotation.

Read More

Vitality Physio featured in Women’s Fitness Magazine

Lead Physiotherapist, Janine Enoch talks to Amanda Khouv from Women’s Fitness Magazine in the Ultimate Runner’s Guide April 2012.

In this article, Janine recommends a few general principles to avoid running injuries but remember, always consult your GP or Physiotherapist if you suspect that you may have sustained an injury or are at risk of developing one.

Read More

Size Matters

It’s a month to Christmas. If you are one of those very organised people, chances are that you’ve started on your Christmas shopping list. You inspire me! I am a scrambler – yes one of those loons trekking down Oxford Street on Christmas Eve searching for at least one dodgy Christmas jumper and the mandatory pair of socks for an unsuspecting, and admittedly unlucky relative.

Read More

Shin Splints

Have you got a place for the Virgin London Marathon? Want to challenge Kenya’s Patrick Makau magnificent 2hrs 3min 38sec set at this year’s Berlin marathon, perhaps? Plagued by shin splints, and don’t know how to get rid of them? Well, look no further, Vitality Physiotherapy has the solution for you!

Shin Splints, is a global term often used to describe pain in the leg below the knee. It can occur on the front outer aspect of the leg (anterior shin splints), or on the inside of the leg (medial shin splints). They can affect novice athletes who do too much too soon, or experienced athletes who modify their exercise programme by increasing their mileage or gradient excessively.

Read More

Subacromial Impingement (shoulder injury)

Symptoms

  • The pain often is felt over the top of the shoulder and upper arm and may be particularly noticeable at night (especially lying on it)
  • Pain during the back swing when playing golf, or in the forward swing of serving when playing tennis
  • Pain with movements such as putting a coat on, or reaching to a shelf

Read More