• Tennis Elbow – Anatomy of lateral elbow tendinopathy

    Tennis Elbow – Anatomy of lateral elbow tendinopathy

    The features of lateral elbow tendinopathy are similar to those of other common tendinopathies we see including rotator cuff, patellar and achilles tendinopathy. Tendinopathy features typically include disorganized collagen architecture, altering the structure of the tendon. The most common area affected are the fibers of the extensor carpi radialis brevis (ECRB) component of the commonRead more

  • Tennis Elbow – What is it?

    Tennis Elbow – What is it?

    Lateral elbow tendinopathy, commonly known as tennis elbow, is a common presentation in the clinic. It involves pain over the outside of your elbow. The pain is usually focused over the common extensor tendon that joins your forearm muscles to your elbow. Physiotherapists can really help with lateral elbow tendinopathy which is by and largeRead more

  • Should I just rest to help my injury?

    Should I just rest to help my injury?

    If you have recently been injured, it is first of all paramount that you see your Chartered Physiotherapist for a full assessment, to determine the nature and extent of the injury. If this is a common occurrence for you, and you are planning on putting your feet up for a week, then this blog isRead more

  • Should I change how I walk or run?

    Should I change how I walk or run?

    We regularly get people asking should they change their gait pattern – be it how they walk or how they run. The first thing I always ask is why? Why do you think there is a need to change and what do you think there is to be gained? Answers to this question vary andRead more

  • <strong>Dexa Scans, Strength training and bone health</strong>

    Dexa Scans, Strength training and bone health

    Long term benefits on bone density Having recently started our online ‘better bones’ exercise class, we have had some excellent feedback and some really interesting questions around bone density. The best measure of bone density is a DEXA scan. This scan is used to assess your risk of osteoporosis.  In previous blogs we have touchedRead more

  • Is Posture Important?

    Is Posture Important?

    “Sit up straight.” “Walk tall.” “Chest out, shoulders back.” Most of us heard these things growing up, whether from our parents or in school, the thinking being that slouching and slumping were bad for the body, especially our spine. While the advice was well-intentioned, you may have already heard that there has been some changeRead more

  • Demystifying Frozen Shoulder

    Demystifying Frozen Shoulder

    You may have heard about a friend or relative who has experienced ‘frozen shoulder’ and wondered exactly what it was, or you may be experiencing shoulder movement problems yourself and are wondering if you have this condition. So first things first – just what is frozen shoulder exactly? Before we answer that question we needRead more

  • Knee pain in teenage athletes…..maybe it’s Osgood Schlatters Disorder??

    Knee pain in teenage athletes…..maybe it’s Osgood Schlatters Disorder??

    Is your teenager complaining of pain in their knee during training and/or matches? Is there a noticeable swelling at the front of their knee? Does it get worse the more they train? You little hero could be suffering from Osgood schlatters disorder, its not ‘growing pains’ it’s a condition that leads to pain in theRead more

  • Osteoarthritis and Hip Pain

    Osteoarthritis and Hip Pain

    How Physiotherapy can help Have you recently been diagnosed with osteoarthritis? Have you been living with it for a few years and struggling to manage your symptoms? Or, have you been suffering with ongoing hip, buttock or groin pain and putting it down to getting older?  At Fox Physiotherapy our expert team deals with osteoarthritisRead more

  • Meniscal/cartilage – should I be concerned?

    Meniscal/cartilage – should I be concerned?

    First thing first, what is this meniscus that we all keep hearing about? A meniscus is a C shaped ring of cartilage in the knee, situated between the femur and tibia bones. There are both lateral and medial menisci in the knee. The main functions of this cartilage are shock absorbance, to distribute stress acrossRead more

  • Should young athletes weight train?

    Should young athletes weight train?

    There are several misconceptions that resistance training or weightlifting is unsafe or inappropriate for children and adolescents. There is now a compelling body of scientific evidence that supports the use of resistance training by children and adolescents for a wide range of performance, health, and injury reducing benefits. Resistance training can offer unique health benefitsRead more

  • When should I use ice?

    When should I use ice?

    The use of ice has been a widely debated topic in the world of physiotherapy in recent years, especially for acute injury management. Placing an ice pack or a bag of frozen peas on a sprained ankle or knee is what the majority of us will do immediately after an injury. But is this theRead more

  • What exactly is a disc protrusion?

    What exactly is a disc protrusion?

    Intervertebral discs are made up of rings of fibrous cartilage on the outside with a more gel-like centre. The discs are like spacers that sit between each vertebra. The discs act as shock absorbers and also allow for mobility in the spine for movements like bending, lifting, turning around in the car and many otherRead more

  • Plantar Fasciitis

    Plantar Fasciitis

    Plantar fasciitis is a common injury but firstly, what and where exactly is your plantar fascia?  It is a fibrous connective tissue which originates on the bottom of your heel bone, where it is thinner, and then extends into a thicker central portion.The thicker central portion extends into five bands as it passes all 5Read more

  • Why is my knee sore when I go up and down stairs?

    Why is my knee sore when I go up and down stairs?

    Knee pain during activities like going up or down stairs is a really common complaint. There are many reasons why we may experience knee pain during these activities. In the absence of an obvious acute injury, the cause of your knee pain could be due to a number of different structures in the knee includingRead more

  • Build Better Bones 

    Build Better Bones 

    Principles of exercise for bone health Bone is a dynamic tissue that responds to changes in mechanical loads by altering its mass, structure and/or strength. Below we discuss some of the key principles behind exercise for bone health. Principle of Specificity: skeletal adaptations to loading are site-specific and not systemic in nature. Thus, the prescriptionRead more

  • Steroid or Corticosteroid injections are used widely for pain relief.

    Steroid or Corticosteroid injections are used widely for pain relief.

    They can be used to great benefit when combined with a focused physiotherapy management plan but like everything there are negative side effects to the treatment. What does a steroid injection do? Cortisone is an ANTI INFLAMMATORY medication NOT a PAINKILLER, by injecting it locally into the inflamed tissue it delivers a large direct localRead more

  • Facts about the sacroiliac joints and pelvis

    Facts about the sacroiliac joints and pelvis

    The sacroiliac joint (SIJ) connects the hip bones (iliac crests) to the sacrum, the triangular bone at the base of your lower back, above the tailbone.  The pelvis and SIJs (we have 2) are designed primarily to transfer load, and are therefore extremely stable and can transfer huge amounts of load safely. The SIJs allowRead more

  • When should I use ice?

    When should I use ice?

    The use of ice has been a widely debated topic in the world of physiotherapy in recent years, especially for acute injury management. Placing an ice pack or a bag of frozen peas on a sprained ankle or knee is what the majority of us will do immediately after an injury. But is this theRead more

  • Knee pain and osteoarthritis

    Knee pain and osteoarthritis

    Osteoarthritis is a condition that affects the joint surfaces mainly, including articular cartilage and subchondral bone. Osteoarthritis causes low grade inflammation within affected joints leading to  pain, stiffness and impaired function. The muscles around the joint can also be affected, and may not be able to function efficiently in the presence of osteoarthritis. Osteoarthritis commonlyRead more

  • Bulletproof your Back –  top 3 things to help your back

    Bulletproof your Back – top 3 things to help your back

    Have you got back pain? Are you minding your back all the time? Asking yourself how do I strengthen my back? Here are the top 3 things you can do to help your back: Strengthen If we can strengthen our backs we reduce pain and discomfort. We also increase our own confidence in using ourRead more

  • Prehab – Why should I see a physio before surgery?

    Prehab – Why should I see a physio before surgery?

    Getting stronger and fitter prior to surgery helps you prepare for what is ahead if you. A 6-8 week Physiotherapy guided program will help with pain and stiffness prior to your surgery but most importantly help speed up your recovery getting you back to the life and activities you love quicker and easier after surgery.Read more

  • Why should I see a physio before surgery?

    Why should I see a physio before surgery?

    Preparing for surgery can be a stressful and vulnerable time for people and their families. Surgeries such as hip and knee replacements and spinal surgeries, while often life changing, are massive undertakings with a lengthy recovery process. Therefore, it is important that you are well informed about the surgery itself, the initial days following theRead more

  • Meniscal/cartilage – should I be concerned?

    Meniscal/cartilage – should I be concerned?

    First thing first, what is this meniscus that we all keep hearing about? A meniscus is a C shaped ring of cartilage in the knee, situated between the femur and tibia bones. There are both lateral and medial menisci in the knee. The main functions of this cartilage are shock absorbance, to distribute stress acrossRead more

  • What to know about Running injuries

    What to know about Running injuries

    Running has become increasingly popular in recent times, especially during the pandemic when there was very little else to be doing!! Even though it is a great way to stay active and get out in the fresh air, many people have to deal with running related injuries at some point in time. Due to theRead more

  • <strong>Why golfers need strength and mobility</strong><strong> </strong>

    Why golfers need strength and mobility 

    Help prevent injuries and improve performance Golf has become an incredibly popular sport among many people at both an amateur and professional level. Some people take it up later in life and it is undoubtedly played predominantly by people over 50. Golf is often considered to be a low to moderate level activity, depending onRead more

  • What is a Repetitive Strain Injury (RSI)?

    What is a Repetitive Strain Injury (RSI)?

    RSI is a general term used to describe an injury caused by repetitive movement or overuse. It is now thought to develop due to the strain placed on the nervous system which causes pain within muscles, tendons and nerves. These tissues are unable to manage the load effectively which leads to the development of symptoms.Read more

  • 3 Important principles of Resistance training

    3 Important principles of Resistance training

    Specificity: This relates to the idea that in order to get better at a certain task or skill, you must perform that task. It seems like a fairly simple concept but one that many of us forget about when it comes to physical exertion. Have you ever lifted a bag of coal or compost orRead more

  • How to help muscle loss with aging

    How to help muscle loss with aging

    How can resistance training benefit older adults? How will this help with muscle loss? Sarcopenia is a process of muscle loss with aging characterized by decline of muscle mass, quality and strength. It is estimated that we lose 3-5% of our lean muscle mass per decade of life after the age of 30 – ifRead more

  • Exercising with osteoporosis: Stay active the safe way

    Exercising with osteoporosis: Stay active the safe way

    How can resistance training help with your bone health? Staying acive can help fight off bone diseases. What is Osteopenia? It is a condition characterised by loss of bone strength and is considered a precursor to osteoporosis. What is Osteoporosis? It is a condition characterised by significant loss of bone mineral density which can leadRead more

  • Low back pain myths

    Low back pain myths

    While back pain can be very painful and worrying, it is very common and rarely dangerous. About 80% of people will have significant back pain at some point in life. There are many myths out there in relation to low back pain. In this first blog, we tackle some of these myths and provide anRead more

  • What does ‘hands on” physio really do? 

    What does ‘hands on” physio really do? 

    Physiotherapist’s as well as other professionals often utilise hands-on techniques or manual therapy as part of their treatment approach. There are a plethora of different techniques out there. These techniques aim to focus on many different tissue issues and some even claim to be a special ‘fix’ for certain issues people may have. So, whatRead more

  • Barefoot Running Blog

    Barefoot Running Blog

    If anyone has ever read “Born to Run” by Christopher McDougall their interest may have been piqued by barefoot running; running just like our ancient ancestors on the Serengetti. However we don’t live in a world where we must run to catch our dinner on the prairie, we live in a world where running isRead more

  • Total Hip Replacement Rehabilitation

    Total Hip Replacement Rehabilitation

    If you’re scheduled for a total hip replacement, you might be wondering what the rehab process will look like, how long the recovery will take and if there are things you should or shouldn’t be doing. Here we answer some of these questions and give a brief description of what the rehab process will lookRead more

  • Personalised exercise plan-Phystrack

    Personalised exercise plan-Phystrack

    At Fox Physiotherapy we want to get you back to the things you love to do as soon as possible, feeling well and moving well. We understand that progress between physiotherapy sessions is key and a guided plan of exercise designed to help you reach your goals will be developed with you. Our Physitrack softwareRead more