Shoulder pain is common and can have many physical causes. Regardless of the cause and assuming there is no significant pathology, the following self-management tips may reduce the severity and frequency of shoulder pain.

1. Avoid movements or positions which significantly aggravate the pain. Generally, it is important to keep moving using movements that either reduce or have no effect on the pain; some discomfort is okay as long as it is manageable and eases shortly after moving.

2. Avoid repeatedly ‘testing’ the shoulder to see if it is still painful by moving or stretching the painful area in an overtly provocative way.

3. If very sore, use the shoulder within the ‘safe zone’. The safe zone is forwards and sidewards movements, keeping the elbow bent and below shoulder height. Moving within the safe zone minimises the stress on the rotator cuff and surrounding structures, shoulder capsule and muscles.

By age thirty-five, 95-99% of our thoughts and actions originate from the subconscious mind's habitual programming. We are born partially programmed (nature); the rest of the programming happens from ages 0-6 when we absorb our environmental influences, good and bad, like a sponge (nurture).¹

The subconscious mind functions as a combination of memorised behaviours, emotional reactions, beliefs and perceptions, that runs in the background like an app on your computer or smartphone.

Brain scientists report that we think between 12,000-60,000 thoughts per day; 98% of them are identical to yesterday's thoughts, and that 80% of your subconscious thoughts tend to be negative.¹ We become aware of some of these thoughts when they reach a conscious level, but most remain hidden from our awareness.

Metabolic health may be broadly defined as how well or poorly your body processes and stores the nutrients (or anti-nutrients) provided by what we eat and drink, our diet, and the impact this has on our bodily functions.

Research shows that those with poor metabolic health are more likely to suffer from more severe symptoms and complications should they become infected with the Sars-CoV-2 virus.^1,2,3

There is also a growing amount of observational and anecdotal evidence to show that those who are metabolically healthy develop much milder symptoms and recover quicker.

Core stability is a term generally used to describe the activity, strength and function of the deep abdominal, gluteal, lower back and pelvic floor muscles.

A properly functioning core provides support to the joints and assists with control of movement. 

A weak core may allow for too much, possibly poorly controlled movement, leading to injury when doing certain activities or exercises. A weak core may make you prone to developing lower back or pelvic pain, as well as hip and knee pain. 

Your core muscles need exercising regularly. A lack of everyday movement and specific exercises to target the core muscles can lead to a weak core.

Once the acupuncture needle penetrates the skin, fascia and muscle, nerve endings are stimulated, sending action potentials (i.e. nerve signals) to the spinal cord, then the midbrain from where they then pass to other areas of the brain.

Many of my new clients believe at physiotherapy is synonymous with ‘hands-on’ treatment, usually along the lines of massage or maybe some ‘manipulation’. 

In recent years, with an emphasis shift towards exercise-based treatment, many of my clients now expect to be prescribed exercises as part of their treatment. If the prescription of exercises is viewed positively by my client, I am encouraged that my client will be committed to doing them!

In clinical practice, we have many techniques available, some with more ‘evidence’ of effectiveness and efficacy than others. An experienced physiotherapist will know which techniques to choose and when, depending on the client’s presentation. 

Proper evidence-based practice considers the research, the preferences of the client and the physiotherapist’s experience in applying the techniques.

What are your health goals for 2021? 

Due to Covid-19, metabolic health, physical and mental fitness has become even more essential to maintain or improve. 

Here are some tips to help get you started:

Regular movement is essential for immune function, pain management and general physical fitness

• Try to move frequently at a slow pace.
• Walk for 2-5 hours per week.
• Get up from sitting and walk for 2-3 minutes every hour, 10 minutes every 2 hours and for 30 minutes at lunchtime.
• Change your position as often as possible.
• Some discomfort when moving is not a cause for concern; it will usually ease in time.

This blog is the second of a two-part blog series which will discuss strategies you can put in place which will help you manage your osteoarthritis.

This week I'll be covering the importance of movement and doing the correct exercises.

1. Motion is lotion

When it comes to soothing painful joints, sometimes the best treatment may be the last one you want to do — move it. Movement is integral in keeping your joints as mobile and limber as possible; stop moving, and you may experience an increase in pain, stiffness, and a loss of function.

This blog is the first of a two-part blog series which will discuss strategies you can put in place which will help you manage your osteoarthritis. 

This week I'll be covering the importance of getting into the right mental mindset. Next week I'll cover the important role of specific exercises and how best to integrate them effectively into everyday life. 

The Mental Mindset

1. Don't forget the reason you're doing this

A course of physiotherapy is a very effective way to start a process of rehabilitation. Whether it is knee arthritis, hip arthritis or arthritis of the spine, physiotherapy techniques can help alleviate pain, improve movement and function. 

Physiotherapy can at times be uncomfortable, frustrating, or even tedious — and that's understandable as you're often required to push yourself more, sometimes in ways which may hurt a little at first.  

In the difficult moments, it's essential to keep your eye on the prize and remember why you're doing this in the first place. The goal of physiotherapy is to get stronger and more resilient progressively; this will allow you to move more and move better. 

We will keep an updated list of your goals and check-in with you about your progress. 

Tennis elbow aka lateral epicondylalgia is a condition usually related to the overuse of the muscles and tendons which attach at the outer elbow.

With more people interacting with PCs and laptops to communicate during the COVID-19 restrictions, here at the clinic, we have seen a significant increase in tennis elbow cases.

The condition causes pain and sensitivity at the outer elbow and often along the back of the forearm. Gripping, lifting and carrying as well as working on a keyboard is often weak and painful.

To heal and recover, a period of 'offloading' is required to allow the tissues to settle. During this period, you should generally avoid activities which cause pain. These include activities which use the wrist and hand such as lifting, carrying, holding objects, as well as sports such as tennis, golf, cycling and spinning.

Also, be careful to avoid prolonged use of a keyboard or tablet which will strain and aggravate the affected muscles and tendons. Take regular breaks, before any soreness develops. It helps to assume a good posture with the head and neck aligned, shoulders relaxed, and forearms supported when working at a desk.