Book Now

Category Archives: Blog

Kinesio Taping Treatment
20 Apr

Kinesio Taping Treatment

We have all seen athletes and celebrities flaunting fancy, colourful tapes on their bodies and
wondered what they are. These tapes are called ‘Kinesio tapes’ that are used by
physiotherapists.

What is Kinesio Taping?

Kinesio Taping Method is used as an adjunct therapy by physiotherapists,
wherein tape is attached directly over the affected areas for a variety of
therapeutic benefits. There are various techniques to apply the tape based on
the concern. It is used as an additional tool to support the rehabilitation process.
This is a simple process however, it requires a thorough assessment and
planning by the physiotherapist. It should only be performed by Physiotherapists
certified in Kinesio Taping.

What is taping used for?

  • relieve pain
  • improve joint stability
  • reduce injury recurrence
  • prevent injury
  • reduce strain on injured or vulnerable tissues
  • correct faulty biomechanics
  • inhibit muscle action
  • facilitate muscle action
  • enhance proprioception
  • compress in the presence of oedema or lymphatic drainage
  • promote healing
  • improve local circulation

 

What is the tape made of?

Kinesio Tape is a thin, non-latex stretchy, waterproof cotton tape. It is as stretchy as
human skin. It uses heat-activated glue and is wearable for a few days even while
taking a shower or exercising. It also has a grid-like pattern which makes it
breathable.

Is it safe?

If you have extremely sensitive skin, the tape might cause some irritation. Other than
that, Kinesio taping is safe for all.

Contraindications for taping?

We cannot perform taping on patients with underlying malignancies, infections, and
open wounds.

 

Our physiotherapists are certified in Kinesio Taping. If you would like to know more
about taping, contact us or book an appointment.

Manchester Marathon Training – Our Top Tips
16 Mar

Manchester Marathon Training – Our Top Tips

We have two marathons taking place in Manchester this year.

The Manchester Marathon is on Manchester 3.4.22, and the Great Manchester Run is on 22.5.22.

Running a marathon requires one to train for several months to build cardiovascular endurance, muscular strength and agility.

Marathon training places different demands on the body and if done incorrectly, it can lead to various running-related injuries.

In our latest blog, we provide our Manchester Marathon Top Training Tips.

 

1. Why do I need specialised training for a marathon?

Your body is unique. Even a simple activity like running will pose different stresses or each one’s body differently depending on their personal stature, lifestyle and underlying conditions.

2. Common Injuries that could occur with incorrect training habits.

  • Runner’s Knee
  • Shin splints
  • Ankle sprains
  • Stress fractures
  • Muscles injuries
  • Achilles tendon pathology
  • Plantar Fasciitis
  • Blister, bunions, corn
  • Fatigue

3. What will the plan include?

Pre Marathon:

    • Thorough Assessment: History, Physical Examination of each body segment, Gait analysis, Run Analysis.
    • Advice: Running posture, shoes, time, injury prevention, rest and recovery
    • Weekly personalised plans with progression: Endurance plans, Strength training plan, Recovery plan.
    • Sports massage sessions.
    • Physiotherapy Management for any injuries that may occur along the way.

Post Marathon:

    • Weaning off training plan
    • Sports Recovery Massage.
    • Advice: Weaning off, dealing with soreness, physical activity.

No matter whether you are a beginner or an advanced runner, you will face challenges when it comes to your training plan. We are here to help you train your best and have a successful marathon.

Functional Cupping Therapy and its benefits.
27 Jan

Functional Cupping Therapy and its benefits.

Functional Cupping is a method of treatment that uses special silicone cups to administer vacuum cupping therapy with functional movement patterns or massage. This is done either by moving the cups or a body segment. It helps release restricted tissue, reduce tissue tension, improve circulation, range of motion and nervous systems awareness.

What is cupping therapy?

It is an ancient form of alternative medicine that involves placing special cups on the

skin for a few minutes to create suction. Traditional cupping therapy is a static

procedure, meaning, no movement or the cups or the patient is involved.

 

How is Functional cupping therapy different?

Functional cupping combines the effect of traditional cupping with movement. This is

done by first placing the cups on the skin and then moving the cups or a body

segment. These movements create an impact on the underlying fascia and muscle.

Functional Cupping therapy is not only restricted to the back muscles. These special

silicone cups are of different sizes and can be used on any part of the body.

 

What are the types of functional cupping?

Depending on the type of result to be achieved the therapist will use cups on your

skin either to lengthen or strengthen the facia and the underlying muscle.

Lengthening: This is achieved by combining massage therapy with cupping, wherein

the cups are moved over that body while maintaining suction.

Strengthening: This is achieved by moving the body segment on which the cups are

placed. Additionally, resistance bands can be used on the cups to progress the load

of strengthening.

 

What are the benefits of cupping?

  • Releases restricted tissue
  • Reduces tissue tension
  • Improves circulation
  • Improves range of motion
  • Improves the strength of the muscles and fascia
  • Improves nervous systems awareness and control
  • Promotes tissue healing
  • Relaxes the muscles

Does it cause discolouration of the skin?

After the cups are removed from your skin you will notice slight discolouration for a

few days. This will fade away within 3-5 days. Unlike bruises, this is due to

unblocking the stagnant toxins and bringing them to the surface, just under the

skin from where they are metabolised by the body’s natural processes. The level

of discolouration will depend on the amount of toxins present. Removal of these

toxins makes way for fresh circulation that in turn promotes healing.

 

Is it painful?

Functional cupping is not painful at all. Moreover, in functional cupping, the

amount of suction produced by the cups can be controlled by the therapist,

unlike traditional cupping.

 

Is it safe?

Cupping cannot be done on open wounds and fractures. Otherwise, it is safe for

all. Besides, it will be administered to you by a certified functional cupping

physiotherapist.

 

If you have any further questions about functional cupping therapy, call Total Restore

to speak to our Certified functional cupping physiotherapist.

SMART Goals
20 Jan

SMART Goals

Whether you have got off to a bad start to the year, or are smashing those New Year Goals, it’s never too late to reset, readjust, refocus and restart – as many times as you need to! There is often a sudden rush to create New Year Resolution’s, from career developments to personal health, but they often fall through. But why? Because their goals aren’t SMART enough. 

What do we mean by SMART goals?

S-pecific (simple, sensible, significant). 

For example, ‘exercise more’ or ‘lose weight’ is not specific.

However, I want to run a 5k or I want to lose 4kg by a certain date is. 

M-easurable (meaningful, motivating). 

What evidence will prove you’re making progress and re-evaluate when necessary. A simple tracking system can help with this.

A-chievable (agreed, attainable).

Can the goal be reasonably achieved and in the given timescale? The goal can be challenging, but must be possible!

R-elevant (reasonable, realistic, results-based).

Your goals should align with your values, objectives and should be positive.

T-ime-bound (time-based, time-limited, time/cost limited, timely, time-sensitive

Having a timeline on your resolution for short, medium and long term benchmarks. This will keep you on track to achieving your goal.

What do you need to achieve in a week, in a month, in 3 months?

 

If there’s anything we’ve learnt from the past two years, it is not to take our health for granted. This New Year, a lot of us may want to prioritise our lifestyle over other things. A healthy lifestyle not only includes physical health but also your mental, emotional and social wellbeing. 

 

How can your Physiotherapist help you create SMART goals?

 

  • Providing a detailed physical assessment before beginning with a program. 
  • Designing a tailor-made program for you based on your history of injury, age, medical history, etc.
  • Design your program based on your level of fitness and preference by incorporating different forms of exercises such as Pilates and Strength training.
  • Teach you the correct forms and techniques for every exercise in your program.
  • Suggest injury prevention strategies.
  • Treat any aches and pains along the way.
  • Physical and Mental destress with Sports Massage, Acupuncture and additional therapies.
  • Suggest recovery strategies. 
  • Keep a record of your progress
  • Professional advice and motivation on healthy and easy lifestyle modifications. 

Let us create SMART New Year Resolutions for you and help you attain them throughout the year.

The Effects of Cold Weather on Our Bodies
15 Dec

The Effects of Cold Weather on Our Bodies

Here at Total Restore Physiotherapy, a lot of our clients come to us complaining of aches and pains during the colder seasons. Many clients feel that the cold weather creates or exacerbates their joint and muscle pains, particularly in the knees, hips and lower back.

 

But why?

 

You may find, that as the weather gets colder (which you will be very aware of if you live in Manchester) you may experience more aches, pains and may even feel more stiff. The cold weather can affect our musculoskeletal system in many ways, causing tightness throughout the body, can make you more sensitive to pain, cause nerves to become pinched or irritated and increase the risk of injury.

 

There is no clear explanation for why a drop in the temperature affects our musculoskeletal systems. One theory relates to drops in barometric temperatures which causes tendons, muscles and other tissues to expand. Due to the confined space within the body, this can cause pain. People with certain conditions such as arthritis, a bursitis or tendinopathies can be more prone to experiencing aches and pain in cold weather conditions.

 

So how can you avoid these aches and pains?

  • Ease shock of the cold weather by wrapping up and keeping warm
  • Be sure to complete an efficient warm up before completing any physical activity
  • Try gentle stretching/ mobilisation before going out into the cold
  • Apply heat packs to painful or tight areas and/or have frequent warm showers or baths.
  • Maintain a healthy weight to reduce the stress on the joints.
  • Stay active and exercise regularly
  • Drink plenty of water
  • Get a good nights’ sleep
  • Speak to a healthcare professional regarding beneficial natural supplements during the winter months, such as Arnica gel for sore and stiff muscles and joints, Devil’s claw for joint and muscle pain, Magnesium for helping to reduce inflammation and Vitamin D to keep your bones and muscles healthy.
  • See a Physiotherapist!

 

If you are feeling any musculoskeletal aches and pains, you will most likely benefit from receiving physiotherapy. At Total Restore Physiotherapy, we recommend that if you have pain that’s been present for more than a week, it’s advisable to see a physiotherapist.

 

At Total Restore, we offer tailored treatment programmes to ensure that we deliver the fastest possible results and get you back to your best quickly. If you’re based in Manchester, call to book to speak with one of our therapists on 0161 833 3008.

Physiotherapy treatment for whiplash
07 Dec

Physiotherapy treatment for whiplash

So, what is whiplash? Whiplash is a series of internal injuries you sustain after a forceful or rapid movement of the neck. Whiplash can be caused due to car collisions, however can also be a result of a sporting incident or fall.

Do I need physiotherapy for my whiplash?

If you have been in a whiplash related accident, initially you may feel ok, however when the adrenaline wears off, you may start to feel symptoms and pain. Some of the most common signs and symptoms of whiplash can include, but are not limited to; neck pain and stiffness which can worse upon movement, loss of range of motion, headaches or pain and numbness that radiates into your arms. These symptoms can take weeks or even months to fully manifest themselves – which is why physiotherapy treatment is critical to prevent chronic neck or back pain.

So how will physiotherapy help?

The main goal of physiotherapy treatment for whiplash is to reduce inflammation, regain mobility and strengthen the muscles within the neck and upper back. During your visit to your physiotherapist, they will ask a series of questions and perform a few tests to exclude anything sinister. Once your physiotherapist understands exactly what has happened, they can propose a personalised treatment plan. Treatments such as massage, acupuncture and joint mobilisation can all be used to help offload your muscles and to relieve tension, whilst improving mobility. An exercise programme will be developed focusing on strengthening and stretching relevant muscles in the neck and upper back. Your physiotherapist will also provide you with advice on how to manage your symptoms at home.

If you are suffering from whiplash and want to relieve your symptoms, then give us a call on 0161 8333 008 or via our website and make an appointment with one of our Physiotherapists. We are located in the city centre in the Royal Exchange Building just off St Ann’s Square.

5 clear signs you need physiotherapy for back pain. 
30 Nov

5 clear signs you need physiotherapy for back pain. 

Most people, it seems, are no strangers to back pain. Back pain, effects 80% of people at some point. Many of these issues are related to acute injuries such as road accidents, sports accidents, or workplace injuries caused by improper lifting or posture. Most people will wait until their back pain subsides, however back pain can develop into a chronic issue and may not heal on its own. Knowing when to see a physiotherapist regarding your back pain, is an important part in your recovery.

This is why we have provided you with 5 clear signs, you need physiotherapy for your back pain: 

  • You’re not moving as easily as you used to.

If your movement has been restricted due to back pain, a physiotherapist can assess your problem, provide a diagnosis and get you started with treatment straight away to improve your pain, resolve the issue and prevent the pain from returning.

  • Radiating pain, tingling or numbness

If you are experiencing any tingling or numbness in your arms or legs, this may be indicative of a neurological issue. A Physiotherapist can detect what might be causing this through a specialised and detailed assessment, thus deciding on a treatment plan which will work best for you.

  • Back pain lasting longer than a week or two. 

Everyone will experience back pain which may subside over a short period of time. However, if your back pain has been bothering you for over a week with no sign of improvement, you may need to get this appropriately assessed and diagnosed by a physiotherapist. 

  • Back pain keeping you awake at night 

If your back pain is preventing or disturbing your sleep, then seeing a physiotherapist is highly recommended to allow them to assess and decide on the underlying issue of what is causing your night pain.

  • When your back pain is preventing you from completing tasks normally

When you are avoiding tasks such as lifting heavy objects or even attending the gym, in fear it will worsen your symptoms, it’s time to see a physiotherapist to get you back to normal life again. 

If you are suffering from back pain and want to relieve your symptoms, then give us a call on 0161 8333 008 or via www.totalrestore.co.uk  and make an appointment with one of our Physiotherapists. We are located in Manchester city centre in the Royal Exchange Building just off St Ann’s Square.

How serious are soft tissue injuries (and can they be permanent)?
03 Sep

How serious are soft tissue injuries (and can they be permanent)?

Soft tissue injuries are one of the most common types of injuries that occur due to sport and physical activity – the tissues prone to injury are muscles, tendons and ligaments which connect and support joints.

The two types of soft tissue damage and they can be characterised into acute or over use.

Acute soft tissue injuries are caused by sudden trauma such as twist, fall or a direct impact causing injuries such as sprains or strains.

Whereas overuse injuries occur gradually over time due to repetitive motion within sport or the work place and cause injuries such as tendonitis or bursitis.

Strains, sprains, tendonitis, tears and ruptures are common in people of all ages and any level of activity – some are more serious than others. 

The severity of soft tissue injuries can be graded by the following: 

Grade 1 – soft tissue damage:

  • Mild tenderness, mild swelling 

Grade 2 – soft tissue damage: 

  • Partial tear of fibers
  • Moderate pain and swelling 
  • Unable to apply load without pain 

Grade 3 – soft tissue damage:

  • Complete rupture of soft tissue
  • Significate pain and swelling
  • Inability to use injured structure

Tendinitis, grade 1 & 2 strains and sprains are examples of soft tissue injuries which are less serious than others, and can be treated with physical therapy and pain relief medication. 

Other acute injuries (rotator cuff tears, Achilles tendon rupture, ACL tears) can cause severe pain and dysfunction and surgical intervention is required for the best possible outcome. Those who have severe acute injuries are advised to have surgery sooner rather than later. If these types of injuries are left, it can lead to instability of the joint and become re-injured in the future.

So, can soft tissue injuries be permanent?

Soft tissue injuries can cause permanent changes and never return to their pre-injured state, however with effective rehabilitation/physical therapy you can improve the strength and mobility of the affected area to improve the function to the highest potential. 

Is sports massage the same as physiotherapy?
27 Aug

Is sports massage the same as physiotherapy?

When booking an appointment, you may be wondering, do I require a physiotherapy or sports massage? – often the answer is simple but there can be grey area. 

So what is the difference between a sports massage and physio?

Physiotherapy is a very wide topic area, which covers anything from rehabilitation of musculoskeletal injuries to neurological damage to respiratory diseases. Physiotherapist helps those people affected by restoring movement and function through a variety of different modalities such as:

  • Pilates
  • Acupuncture
  • Exercise Prescription
  • Mobilisations
  • Taping

The term ‘sports massage’ can cause common misconception – even those who don’t class themselves as a top athlete can still benefit from sports massage. The purpose of sports massage is to help alleviate stress and tension that is experienced due to physical activity (physical activity being anything from a 10km run to moving boxes during a house move). 

 

Sports massage can be used for different reasons:

Pre – event massage: usually short but exhilarating, given before sporting events whilst paying specific attention to involved muscles. 

Post event massage: performed within a short period after physical activity to restore the body’s tissue to normal after exertion. 

Restorative massage: given within a an event to allow the athlete to train harder.

Rehabilitation massage: offered once an injury has already occurred and aimed to alleviate and manage pain. 

 

Sports massage or physio?

Overall, physiotherapy and sports massage both work to help an individual either return to their pre-injured state or improve their optimal potential. 

But is sports massage the same as physiotherapy? The simple answer, is no. 

Physiotherapy is usually needed in event of a specific injury or undiagnosed pain, and would be beneficial for those severe injuries or conditions that require a longer rehabilitation process. Sport Massage on the other hand, is perfect for those who are managing with an ongoing problem or wanting to prevent injury. 

12 tips for preventing sports injuries
20 Aug

12 tips for preventing sports injuries

We are all aware sports participation promotes physical and mental health, however it can also lead to many sport-related musculoskeletal injuries. These injuries can either creep up on us over time (chronic) or happen suddenly during sport (acute).

Whether you take part in sport for competition or fitness, you don’t want to be sidelined with an injury. Being suspect to an injury can prevent participation and activities of everyday living.

To keep injuries at bay, we have provided you with 12 tips for preventing sports injuries. 

 

1. Always make time for rest days 

While some may think, the more you train, the quicker you progress, this is a common misconception. Rest is an important component of proper training allowing time for tissues to repair. Overuse of muscles, tendons and ligaments creates constant state of inflammation in the body increasing the likelihood of injury. 

 

2. Strengthening exercises.  

Strength training promotes growth in muscles, tendons and ligaments – these soft tissues are commonly suspect to sports injuries. Strengthening relevant tissue surrounding the joint can improve performance and reduce any chance of injury. 

 

3. Always ensure correct form/technique is used

You should always be aware of posture and movement during sport and exercise. Improper form may cause you to target unintended muscle groups and can leave you further away from your fitness goal. 

 

4. Warm up 

Warm muscles are less susceptible to injury. Carrying out a light warm up prior to sport participation increases the blood flow and body temperature – overall reducing the risk. 

 

5. Cool down 

A cool down is just as important as a warm up, allowing heart rate and blood pressure to gradually return to that of pre-exercise. 

 

6. Make sure to use protective equipment 

Professional or amateur, protective equipment should be worn to prevent against impact, whether that may be a helmet to prevent concussion or shin pads to minimise rapid contact. 

 

7. Don’t play through the pain 

Pain indicates there isn’t something quite right, pay attention to the warning sides and seek advice from a healthcare professional. 

 

8. Stretch

Improving flexibility through stretching is an important factor to improving physical performance consequently reducing the risk of injury within sport. 

 

9. Nutrition

Eating a well-balanced diet should be first line of defence when it comes to preventing injury: Carbohydrates provide energy and replenish glycogen stores to keep you going, protein helps repair and promote growth to muscle tissue and not to forget the fat; which are essential in the inflammatory process. 

 

10. Hydration 

Staying hydrated throughout sport is important to ensure efficient circulation, keeping joints lubricated and regulating body temperature. Dehydration can hinder sports performance and increases the risk of sustaining an injury. 

 

11. Know your capability 

When you push yourself too hard during training or  train too many times without rest days, this can cause our bodies to become tired and weak, increasing the risk of injury.

 

12. Know the rules of the game

Knowing the rules of the game not only helps prevents injury against yourself but also against other players. 

 

So that’s our top 12 tips for preventing sports injuries. Want to know more then get in touch with one of our team.