Monthly Archives: August 2011

1. Training plan half marathon

26/8/11 – 3 weeks until Bristol Half Marathon & typical the same old re-occuring knee injury stll playing up. Been to see John today and turns out my knee may not be the entire cause of the problem but more of a swhoulder tension issue. Nice bit of grinding and click back in place!! Lets see what else is wrong & can be fixed before race day still on for a sub 2 hour though.

Today 28/8/11 – been for a long run well 11.20 miles and the knee started niggling again just at the 10.75 mile mark carried on though and completed. hope holds out for Bristol 1/2, going to book in for a sports massae on monday but might have to go back and see john before the day fingers crossed things will be ok though and that won’t be neccssary! Good luck everyone with what ever races your completing in the next few weeks

 

Mac 14 – well i like to think i might run that fast

Frustrated Golfer

Having been suffering with a gradual reduction in mobility in my left shoulder over the last 2 years, I finally decided that if I was going to get my golf handicap down to single figures (dream on!) I was going to have to take action. Hence my first visit to John. At this point my handicap was 18, I was having a lot of discomfort at night with shoulder pain and putting on coats, cardigans etc was almost impossible.
During my first session I found out that I had a lot of weakness in my left fingers, which was immediately resolved by John by releasing nerve tension/pressure in my neck.
Immediately I have been more comfortable at night.
We then looked at my golf swing……too much twisting/pulling in my left shoulder and not enough rotation in my trunk. The rest of the session was spent working on standing up correctly with a straight back, to allow myself to be able to rotate my trunk whilst keeping my hips still.  I was surprised at how inflexible I was.  I went away intending to work on this with the aid of dyno-bands.

2 weeks later……handicap cut by 1.  Not sure I am quite ready to give John the credit for this yet. (Note – have seen an improvement in length off the tee and hitting irons with real consistency due to improved rotation.)  However he has promised me another cut of 1 by 6 weeks!!  Still anxious that no obvious improvement in mobility – but assured I need to show patience.

 

 

 

 

2. Baby Steps

I had my second session with John earlier in the week. After having my running technique picked to pieces in the first session I knew I had a lot of work to do get back on track. After following John’s advice and researching certain runners styles, I felt that I would be able show progress in this session.

Focus was primarily on running technique, with John feeling that improving this would have faster gains than ‘hands on’ manipulation. Theres a lot take in, core alignment, arm swing, knee lift, foot strike, head position, foot cadence etc…

Towards the end it was starting to come together and when we compared the before and after video of me running on the treadmill there was a definite improvement. My form was better, with a more efficient technique. Its going to be tougher to put it into action on the road, but at least its a step in the right direction….

Hugh

No1. Back to Running and Spinal Health – Bristol Physio with LBP (Low back pain).

No1. Meeting the Trainer at MyLife Bristol – Getting Assessed:

As someone who spends his working day assessing injury and movement dysfunction, I thought I could guess what was coming….
What I did not expect, was some dynamic stability tests that pretty much nailed the likely causes of two years of nasty, nervy leg pain.

This pain had been so debilitating in 2009, that the NHS had paid for an MRI scan of my spine. I had been reviewed by NHS spine surgeons and had finally nearly 18Mths later, ended with an injection of the L5 nerve sleeve – Anaesthetic and Cortisone in 2010 – Now one year later, I’m still taking Gabapentine to stay on top of the nerve pain. Twinned with enough swimming, biking and Pilates exercises; I can keep doing about 20 hours a week, of hands on Manual Therapy.

THE TESTS (Insert Pic.) Simple bridging and single leg lift on the left, caused a horrible pinching pain in my right buttock – “Probably Piriformis Muscle overworking,  substituting for a dozy Gluteus Medius on that right painful side – As it overworks it will pinch the Sciatic Nerve…”-Said Andy Wadsworth.

(Insert Pic.) Press-up into 3 point – Then rotate and reach for the sky:
This exercise again showed up my inability to control my pelvis and trunk on a neutral axis. Basically, I bent out of line sideways, as I tried to rotate and reach up with the free hand. – “Really relevant to athletes who flex and rotate for a living! -Golfers, tennis pro’s,………. Physio’s and Massage Therapists……” – A.W.

We looked at this in the context of me working with a patient on a treatment couch – I could barely stand on my right leg! And, when I did, it pinched the nerve and felt Oh! so familiar!

(Insert Pic.) Hip Extension – Lying face down (Prone)
Prone Hip Extension highlighted the total lack of flexibility in the front of my thighs and hips. Andy showed me a nice stretch to work on this using a chair.
(Insert Pic.)

 

Fat Physio Gets Fitter No1. – Meeting MyLife Bristol

No1. Meeting the Trainer at MyLife Bristol – Getting Assessed:

As someone who spends his working day assessing injury and movement dysfunction, I thought I could guess what was coming….
What I did not expect, was some dynamic stability tests that pretty much nailed the likely causes of two years of nasty, nervy leg pain.

This pain had been so debilitating in 2009, that the NHS had paid for an MRI scan of my spine. I had been reviewed by NHS spine surgeons and had finally nearly 18Mths later, ended with an injection of the L5 nerve sleeve – Anaesthetic and Cortisone in 2010 – Now one year later, I’m still taking Gabapentine to stay on top of the nerve pain. Twinned with enough swimming, biking and Pilates exercises; I can keep doing about 20 hours a week, of hands on Manual Therapy.

THE TESTS (Insert Pic.) Simple bridging and single leg lift on the left, caused a horrible pinching pain in my right buttock – “Probably Piriformis Muscle overworking,  substituting for a dozy Gluteus Medius on that right painful side – As it overworks it will pinch the Sciatic Nerve…”-Said Andy Wadsworth.

(Insert Pic.) Press-up into 3 point – Then rotate and reach for the sky:
This exercise again showed up my inability to control my pelvis and trunk on a neutral axis. Basically, I bent out of line sideways, as I tried to rotate and reach up with the free hand. – “Really relevant to athletes who flex and rotate for a living! -Golfers, tennis pro’s,………. Physio’s and Massage Therapists……” – A.W.

We looked at this in the context of me working with a patient on a treatment couch – I could barely stand on my right leg! And, when I did, it pinched the nerve and felt Oh! so familiar!

(Insert Pic.) Hip Extension – Lying face down (Prone)
Prone Hip Extension highlighted the total lack of flexibility in the front of my thighs and hips. Andy showed me a nice stretch to work on this using a chair.
(Insert Pic.)

1. Marathon journey 2011

I came to John as an inexperienced runner with aspirations of running my first marathon in two months time. I had been building up the milage, but started experiencing hip problems when I go to the 10 mile run distance. After first having treatment from a different physio without success, a friend recommended John as somone who could turn things around in a short period of time.
Initial signs are good, after inspecting my running style on the treadmill, John is confident that with hard work I can turn things around. No false promises that I will be able to make the marathon, but it feels reassuring to be with someone who knows what the problem is, and will have me on the road to fix it.
Hugh

I wish I’s said that. No.001 “Anything is possible….

“Anything is possible – Its just a case of arranging it, and paying for it!” Bob Jelfs – Minorca Sailing 1981

I think this is an original Bob Jelfs the co-owner of Minorca Sailing Holidays

I use this saying today, with my runners and athletes, when negotiating their treatment choices..

  • How high or fast, do you want to go?
  • Do you have the time and resources to train?
  • Can you afford ££’s, the optimised route back to performance or function. Or can you afford the time and waiting uncertainty of the NHS treatment route?
  • If you have Health Insurance (Bupa/AXA-PPP etc..)- How will they regard funding this round/episode of treatments – Lets hope they don’t try and call it a Chronic recurrent condition which they will not continue to fund. They claim to be there for acute, treatable curable conditions

Calf Pain- Physio Bristol

I saw John yesterday complaining of calf pain when running. I was amazed when he thought it was due to my NECK. He manipulated my
neck and there was alot more movement in my leg. He reckoned the problem was the way I lean and stand in my job.
I’ve been trying to use the new running style John gave me last week. I was a pretty useless client in that I just didn’t get it but following some practice I’m alot better. A friend even remarked that I looked pretty strong when she saw me running 2 days ago. I just beamed!!! I tried running today and my calf was so much better. The new technique makes it easier to run but I’m still having to think constantly about it during the run.
I’m seeing John next week to help with the other side of my body.

Dancing Freely Again – 2

Oops! Wrote this ramble ages ago (Aug 6) and couldn’t get online at the time… here it is anyway:

Well, second treatment, and I have to admit I’m familiar with this place… this is where we start to explore just how much the ‘presenting issues’ connect up with everything else that’s going on in a bit more detail. One of the things my accident definitely did was to knock back and change the nature of whatever has been going on in my back, which now has a really pronounced kind of ‘S’ shape. John identified particular muscles (Lower Trapezius Muscles)

just below my shoulder-blades that are barely there at all, and certainly not doing much… no wonder, why should they bother, when everything has been so locked up both above and below them 😉

From past work with both tai chi and bodybuilding, I’m used to being able to identify and work specific muscles fairly easily, so it was very weird to be given an exercise to do on muscles which I am, even while trying to do it, barely aware of at all. I can’t remember what it’s called, but something about a diamond I think, lying on my front and putting thumb and forefinger together in front of my face, then gently raising my upper body off the… whatever I’m lying on… and thereby hangs the second problem. A bed’s too soft, and most of the places I live and work do not have firm surfaces you’d particularly want to put your face anywhere near!! Uh-oh… time to go buy a yoga mat I think.

Meantime, I keep trying to remember (every 10 minutes… or couple of hours if I’m on the computer!), instead of lifting my head, to relax the neck, gently draw my shoulder blades downwards, and allow my head to rise up and back by itself. I’ve no idea if it’s doing the job, but I guess I’ll find out next appointment, in about 3 weeks’ time. 🙂 I also saw my osteopath again, who had a lovely time continuing John’s work releasing various bits of my spine (a machine-gun rattle of clicks!) and even giving me a significant increase in neck rotation… at cost of considerable discomfort for the rest of the day, since the muscles were clearly then having to work harder to hold my head up! It’s all a learning journey. Off to find a good masseur now methinks, to see if there’s some way of persuading my neck and shoulders to lighten up.

Meantime, still ‘flossing’, and dancing again on Tuesday… looking forward to stil more freedom and confidence there 🙂 Friday classes restart in September, so a great incentive to keep doing all these exercises…

UPDATE (Aug 15): Ankle still pretty sore, although confidence on it better than it was. Thinking of bringing next session forward a bit…

3. Fixing my knee for the half marathon – third session

My third session with John involved more of the clunks and clicks from my back that I’ve come to expect. This time he worked on the thoracic vertebrae. After that my back and neck felt so much more relaxed – but would it make any difference to my knee? I went upstairs to the treadmill to find out.

Watching last week’s and this week’s gait analysis side by side, there was a difference to be seen. I was still running in my usual flat-footed style but things looked a good bit more level and my arms were moving better too.

John helped me work out a revised training plan to get me back into the half marathon preparation. The idea is to work up to two hours “vertical time” – a mixture of walking and running, or cycling or even swimming if I can’t manage that.

I tested out the plan and my knee the next day with an hour of walking/running. I opted for running on grass so walked up to the downs to begin. I obviously hadn’t woken up properly when I left the house because I forgot my iPod but this turned out to be a good thing as I was able to pay much more attention to the way my feet hit the ground. I noticed I was favouring my good knee as I was nervous to trust the bad one but after an hour I had managed a total of 45 minutes running and things felt ok. As I walked the last five minutes home, however, my knee was twinging a little. By evening it was quite sore again, though it was fine the next morning.

I’m still hopeful that I will be able to run the half marathon although I’m no longer worried about achieving a good time – it’ll be great just to get round without walking.