News Archives - First4Therapy

25/Oct/2024

More than 90% of people experience a headache at some point in their lives. Physiotherapists most commonly treat migraines, tension- type headaches and cervicogenic headaches (caused by problems with the neck). Some headaches may be secondary to an underlying cause and will need further investigations. While many people treat headaches with medication, physiotherapy offers an effective alternative, especially for those experiencing tension headaches, migraines, or headaches caused by neck issues (cervicogenic headaches).

Common treatable causes of headaches are:

Poor motor (movement) control
Tightness of cervical/neck muscles
Reduced muscle size
Hypomobility (stiffness in upper neck joints)
Pain when conducting an examination by touching it with the fingers or hands, of the upper neck
Myofascial trigger points (pain caused by muscular irritation)

At First4Therapy, we offer a range of treatments to help manage and reduce headaches.

Here’s how some of our specialist therapies work:

Exercise Therapy

Exercise therapy focuses on improving posture, strength, and mobility. Poor motor (movement) control and weak deep neck muscles can contribute to headaches. According to the Chartered Society of Physiotherapy (CSP), regular exercise can alleviate tension in muscles that contribute to headaches, particularly around the neck and shoulders. Strengthening exercises also support long-term prevention by addressing posture and muscle imbalances that often trigger headaches.

Neurodynamics

Neurodynamics is especially beneficial for individuals whose headaches are linked to nerve sensitivity or entrapment. The Manipulation Association of Chartered Physiotherapists (MACP) highlights the effectiveness of neurodynamic techniques in reducing neural tension, which can often alleviate headache-related symptoms by enhancing nerve mobility and reducing pain.

Joint Mobilisation

Misalignment or stiffness in the upper cervical spine is a frequent contributor to cervicogenic headaches. Joint mobilisation can help restore proper movement in the joints, reducing headache frequency and intensity. Studies from the National Institute of Health show that manual therapy, including joint mobilisation, is an effective treatment for cervicogenic headaches.

Soft Tissue Treatment

Soft tissue treatment, such as massage, can help relieve muscle tightness, especially around the upper back, neck, and scalp. Evidence from the Chartered Society of Physiotherapy (CSP) supports the use of manual therapy for tension-type headaches, particularly when used in conjunction with exercise.

Acupuncture

Acupuncture is another effective tool for managing headaches, particularly chronic tension headaches and migraines. NICE includes acupuncture treatment in its guidelines for the management of chronic tension type headache and migraine. The acupuncture needles relax the muscles locally and also stimulate the production of naturally occurring substances that give pain relief.

How Can First4Therapy Help?

At First4Therapy, we tailor our headache treatments to suit each individual’s needs, ensuring we target the underlying causes of your headaches rather than just the symptoms. Whether it’s through exercise, joint mobilisation, acupuncture, or soft tissue treatment, our team is committed to providing you with lasting relief.

For more information on how we can help you manage your headaches, or to book a consultation or give us a call today.

admin

30/Mar/2020

The Coronavirus epidemic is closing in. We are all practising social distancing, hand washing, wearing masks and gloves. What else can we do to prepare ourselves?

We can improve our health before an anticipated massive stress to the body so that it can deal with it better.

This is not a new concept, it was used by the British Army during WWII in order to be able to enlist as many soldiers as possible.

How do we prepare ourselves, just in case?

Physical conditioning and exercise build muscle mass and improve heart and lung function.

Eating a protein rich diet, breathing exercises and psychological strengthening improve nutrition and mental health. We keep hearing about underlying health issues causing complications. These can be diabetes (so keeping a tight control on it becomes important) and giving up or at least reducing smoking does too.

Exercise

Not becoming a couch potato is important. We can watch all the box sets and netflix series we like but we must keep moving. Jogging on the spot, dancing to music, short bursts of high intensity exercise are all good. Use cans of food instead of weights and do a few arm raises. Use a sock filled with gravel and tie it around your legs as a weight… there are lots of imaginative ways to make weights and of course, you can always use Amazon.

Breathing Exercises

These involve taking a deep breath and holding it for a few seconds before breathing out. In order to expand the upper lobes of your lungs, place your hands on either side of your chest, in the front just beneath your collar bones, for the middle lobes place them at the level of your arm pits and for the lower lobes place them at the level of your diaphragm.

Mental well-being

I’m not qualified to talk about psychological wellbeing but I’ve compiled a small list of free apps for mental well being like Elefriends, Silvercloud, Catch it, Stay Alive, SAM from MIND charity. Take a look at them and see what you like.

Free Video Consultation from First4Therapy

With a view to helping people stay fit in my area, I am offering to do telephone and video consultations for free for those that are not insured. The major insurance companies are paying for video consultations. I will assess you and provide a plan of self- management including simple ways to relieve pain and exercises to deal with the problem.

Please ring 01277 841118 or e-mail admin@first4therapy.com for more details.

Vinita Sood

06/Mar/2019

You are not alone! Almost 80% of adults have suffered it at some point. Most of the time it is short term and lasts for a few days to a few weeks.

So what should you do if you have an acute episode ? Treatments have changed drastically over the past 30 years that I have been practising as a physiotherapist- Bed rest and traction was the norm for treating low back pain in the past.

But now, keeping active is the new mantra! Treat your back like you would an acutely sprained ankle- keep moving but gingerly avoid too much of any movement that hurts.
Take painkillers like Paracetamol- they don’t speed up your recovery but combined with activity will help a return to normal movement. Over the counter Ibuprofen, an anti-inflammatory also helps but you must check with your pharmacist to rule out any contra-indications to taking it.

Hot or Cold – what is best ?

Some people prefer cold packs in the acute stage- never applied directly but with a wet flannel between the ice and the body – this helps in the first 2- 3 days to reduce inflammation. You can apply it for 20 minutes at a time 2 to 3 times a day. Cold packs work better if you have nerve pain or sciatica.

If you have a lot of muscle spasm then you will find that heat helps to relax your muscles and if there is underlying wear and tear of the spinal joints, heat will improve local circulation and be more effective. Moist heat works better than dry heat but heat patches can be kept on for long periods and have been found to be effective.

I’m going to do a series of posts on low back pain. Feel free to ask questions and I will try and answer them to the best of my ability

admin

14/Jun/2018

A new study published in Frontiers in Neuroscience has shown that one surprising way to maintain good neurological health is through exercising your legs, as the signals sent by leg muscles to the brain are equally as important as the directives from the brain to the muscles themselves.The new research which provides a new look for scientists into the nervous health system and the brain also potentially provides an explanation for a decline in some patients with diseases such as motor neuron disease, multiple sclerosis and spinal muscular atrophy.

Dr. Raffaella Adami from the Università degli Studi di Milano, Italy said: “Our study supports the notion that people who are unable to do load-bearing exercises — such as patients who are bed-ridden, or even astronauts on extended travel — not only lose muscle mass, but their body chemistry is altered at the cellular level and even their nervous system is adversely impacted.”

The study was conducted using mice and restricting their hind-leg use over 28 days. While the mice continued to eat, groom and did not demonstrate signs of stress, at the trials end a study of a section of their brain responsible in many mammals for maintaining nerve cell health showed a decline in stem cells of 70%. This was compared to a control group of mice without any leg restrictions that did not experience this decrease.

The research showed that exercising the legs, especially through weight-building exercises send vital signs to the brain which aid the production of healthy neural cells and are essential for the nervous system and brain. Adami says: “It is no accident that we are meant to be active: to walk, run, crouch to sit, and use our leg muscles to lift things,” adding that “Neurological health is not a one-way street with the brain telling the muscles ‘lift,’ ‘walk,’ and so on.”

Additional research was done on individual cells which gave evidence that reducing exercise in this manner lowers oxygen in the body which affects metabolism and creates an anaerobic environment. This also seems to have an impact on two specific genes genes,with one, CDK5Rap1, being important for the health of mitochondria which release energy for the body to use. This information provides insight on other health issues such as cardio-vascular problems related to having a sedentary lifestyle and other conditions such as motor neuron disease.

The studies co-author, Dr. Daniele Bottai, also from the Università degli Studi di Milano said of these findings: “I have been interested in neurological diseases since 2004…”The question I asked myself was: is the outcome of these diseases due exclusively to the lesions that form on the spinal cord in the case of spinal cord injury and genetic mutation in the case of SMA, or is the lower capacity for movement the critical factor that exacerbates the disease?”

As well as providing more information for the general population on the benefits of leg exercise, there are also positive implications for astronauts who may be in space for months or years and experience the effect of gravity on exercising. Dr. Bottai concluded: “One could say our health is grounded on Earth in ways we are just beginning to understand.”

Always consult your physician before beginning any diet or exercise programme. This general information is not intended to diagnose any medical conditions or to replace your healthcare professional.

You should always consult with a GP, doctor, or other healthcare professional before embarking upon any diet, exercise, or supplementation programme, before taking any medical or nutritional supplement, or if you suspect you may have a health issue.

admin

13/Jun/2018

One of the most common health issues that people worry about increasingly as they age is having high blood pressure, with more than one in four UK adults falling into the high blood pressure bracket.Also known as hypertension, the condition places strain upon your blood vessels and organs such as the eyes, kidneys and brain, while long-term high blood pressure can increase your risk of heart disease, heart attacks or having a stroke.

So how can you reduce your risk of developing high blood pressure or minimise your current pressure?

One nutritionist believes he may have found a solution through eating more celery. Dr. Josh Axe claims that one of the many purported health benefits of the cheap vegetable is its ability to reduce inflammation through anti-hypertensive properties found within the seeds.

He said: “They contain hexanic, methanolic and aqueous-ethanolic extracts that improve circulation, lower inflammation and help control blood pressure. It’s believed that celery helps lower high blood pressure by acting as a smooth muscle relaxant and improving the flow of calcium and potassium into and out of cells,” and added that celery extract “helps blood vessels expand and contract, improve blood flow, and aid in overall heart health.”

His beliefs were supported by a study published in the Journal of Medicinal Food in which a group of rats were given celery seed extract over a seven week period. The results of the trial showed significant improvements in the blood pressure of the rats given the extract when compared with a second group fed the same diet minus the extract.

In addition to these heart healthy benefits, increasing your celery intake will boost your body in a variety of ways. Celery is packed full of anti-oxidants, is nutrient dense despite being very low in calories and can even help tackle urinary tract problems by helping to reduce uric acid and stimulate urine production.

First4Therapy

Understanding Headaches: How Physiotherapy Can Help

Prepare for COVID-19 with First4Therapy

How do we prepare ourselves, just in case?

Exercise

Breathing Exercises

Mental well-being

Free Video Consultation from First4Therapy

Suffering from Low Back Pain?

Hot or Cold – what is best ?

Leg Exercises May Improve Your Brain and Nervous System Health

Could Celery Help High Blood Pressure?

Understanding Sciatica: How Physiotherapy Can Help

Understanding Headaches: How Physiotherapy Can Help

Injury Prevention: The Achilles Tendon & Calf Muscles

Making New Year Exercise Resolutions Sustainable

Prepare for COVID-19 with First4Therapy

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