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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

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

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.

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



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

to speak to our Certified functional cupping physiotherapist.

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  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 to improve your posture and rounded shoulders
02 Jul

How to improve your posture and rounded shoulders

In our latest blog we explain how to improve your posture and rounded shoulders, one of our most common patient complaints. 

The term rounded shoulders is used to describe a resting shoulder position that has moved forward from the body’s ideal alignment. In Rounded Shoulders, there is an imbalance of tension between the muscles that pull the shoulder blades forwards and the muscles that pull the shoulder blades backwards. It generally involves the scapula being in a position of Protraction:

  • Lateral glide
  • Anterior tilt
  • Internal rotation

The hunched postures you continually adopt throughout the day disrupts the normal balance of muscular activity in your shoulders.

Daily tasks that may contribute to rounded shoulders include:

  • using a smartphone or tablet
  • using a computer or laptop
  • sitting for long periods
  • driving a vehicle
  • bending over repeatedly
  • carrying heavy objects all day

Rounded shoulders are part of overall bad posture, and they can get worse if left untreated.

The good news is that, in most cases, rounded shoulders can be easily fixed or prevented.

Just as the muscles and joints have been trained to hunch forward, they can be retrained to find the correct resting position.

How to improve posture:

  1. Door chest stretches
  2. Shoulder blade squeeze
  3. Wall stretch
  4. Cat and camel poses
  5. Lateral side stretch
  6. Planks
  7. Pulls ups or seated rows

How Physiotherapy Can help to improve your posture:

Here at Total Restore Physiotherapy we can provide a postural assessment, advice about your posture, hands on treatment to release the affected muscles and exercises to help you improve your posture. The advice will be specific to you and therefore will consider your occupation, and other factors/activities. This will allow you to implement our advice into your day.

Get in touch

If you are suffering from bad posture and rounded shoulders and want to know how to improve your posture, then give us a call on 0161 8333008 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.

Shoulder Pain Exercises
03 Jan

Shoulder Pain Exercises

The shoulder is the most mobile joint in the human body. There are many causes for shoulder pain and you may have acute or chronic episodes. Pain can be caused by different parts of the shoulder, the bursa, the joint itself, tendons or muscles surrounding it. There are a lot of things you can do to help your shoulder pain such as:

  • Stay active and mobile – although movement can bring on pain, the worst thing you can do is stop moving your shoulder, this could lead to bigger issues such as, frozen shoulder;
  • Improve your posture – Be aware of how you are carrying yourself, bring your shoulders back and sit up straight whilst at your desk;
  • Use painkillers to ease the pain (e.g. paracetamol, ibuprofene);
  • Do not lift heavy weights above 90 degrees if you are in pain;
  • Stay warm during the cold season (arthritis gets worse in the cold);
  • Do exercises for your shoulder pain (increase flexibility/mobility and strengthen the muscles around the joint)

Shoulder pain exercises



  • Make circular movements in all directions
  • 2×10 each direction

Pendulum - shoulder pain exercises

Shoulder Circles 

  • Make circular movements in all directions with your shoulder
  • 2×10 each direction

shoulder pain exercises - shoulder circles


  • Raise your arm as far as you can slowly to achieve full range of motion
  • 2x8reps
  • Use a weight if you are looking to increase strength

shoulder pain exercises - flexion

Shoulder abduction:

  • Raise your arms above your head as far as you can (achieving 180 degrees)
  • Add weight when you feel comfortable
  • 2x10reps

shoulder pain exercises - shoulder abductor

Passive Shoulder abduction:

  • If you are having difficulty achieving full movement actively, use a stick/broom to help achieve full movement passively
  • 2x10reps

shoulder pain exercises - passive shoulder abductor

Scapula setting:

  • Lie down on your stomach and try to bring your shoulder blades together by squeezing them
  • 2x8reps

shoulder pain exercises - scapula setting

Isometric holds (Internal/external rotation):

  • Use a doorway or wall to push the back/palm of your hand in to the frame making an internal/external rotation movement
  • 5x10second holds each direction

shoulder pain exercises - isometric holds

Sleeper stretch

  • Lie on your injured shoulder and perform an internal rotation movement
  • 5x10second holds

shoulder pain exercises - sleeper stretch

Golfer’s Elbow Exercises
10 Apr

Golfer’s Elbow Exercises

Alongside a tailored physiotherapy treatment plan for Golfer’ Elbow, it is important to engage in rehab activities at home in order to speed up the recovery process. 

Here, we run through motion and resistance exercises to help you, as well as glides if your ulnar nerve has been affected.

Range of Motion Exercises

Active and passive Wrist extension

Active and passive Wrist extension

Description: Start with your wrist in a neutral position and slowly bring your wrist into extension, for an extra stretch assist with your other hand and pull a bit further

  • 3x8repetitions – 10 second holds


Radial deviation

Radial deviation

Description: Start with your wrist in a neutral position and slowly move inwards towards the thumb, for an extra stretch assist with your other hand and push your hand more in to radial deviation.

  • 3x8repetitions – 10 second holds


Supination & Pronation

Supination & Pronation

Description: Start with forearm in neutral position and alternate from rotating the palm of your up and down bringing your forearm into supination and pronation.

  • 3×10 – 3second holds




Eccentric Wrist Flexion

Eccentric Wrist Flexion

Description: Use your other hand to bring your hand up into flexion and then slowly bring your wrist down trying to resist gravity. Use weight to make it more difficult. Increase weight when possible.

  • 3×15 reps


Resisted supination/pronation

Resisted supination/pronation

Description: Use a heavy object such as a weight and alternate from supination to pronation while trying to resist gravity.

  • 3x15reps


Resisted radial deviation

Resisted radial deviation

Description: With an elastic band placed under your foot, hold on tightly and move your wrist in to radial deviation (inwards).

  • 3x15reps




Description: With a resistance ball, work on your grip strength by squeezing the ball and holding for a couple of seconds.

  • 3×8 – 5sec holds



If your Ulnar nerve has been affected with your golfers elbow add a couple of neural gliding exercises to your exercise program.


Description: arm at shoulder height, hand bent back, fingers straight and bend elbow in this position.

  • 10x 8second holds

Gliding - Golfers elbow

Description: Start by making the “OK” sign with your fingers, bring your elbows up and place the “O” over each one of your eyes with the other fingers resting on your face. As if, giving yourself raccoon eyes.

  • 10x8second holds


Acupuncture for Back Pain
10 Apr

Acupuncture for Back Pain

Back pain is a very common issue. In fact, 8 out of 10 people will complain of back pain at least once in their lifetime.

Unfortunately, back pain can quickly become a chronic condition if left untreated, impacting on your daily lives. The hope that the pain will pass is usually mis-founded.

Everyone’s back pain is different, and therefore a tailored back pain physiotherapy plan is key in order to solve the root of the problem.

One method that is proving more and more popular for relieving painful symptoms as part of an overall treatment plan is acupuncture. Acupuncture for back pain is a proven treatment methodology, backed up with substantial clinical and research evidence.


How Acupuncture can help Back Pain

Over 2500 years ago, the Chinese started using acupuncture as a form of pain relief.

Acupuncture basically involves inserting needles into certain areas of the body. These points are connected by, so called meridians, which are pathways through the body that create the flow of the body’s energy, known as Qi (“chee”). By stimulating these points, you can correct the imbalances in your body and improve the flow of energy.

Over the years, acupuncture has also become more and more used in Western society. Chinese acupuncture theories remain clearly present but have been developed into what is commonly referred to as Medical Acupuncture.

Medical acupuncture involves finding painful trigger points in your body and using the fine needles to stimulate them. By stimulating these areas of the body, this triggers the release of chemicals into the muscles, creating an alteration of pain and allowing a sense of well-being to be restored.


What is involved?

The needles are inserted either at the site of the pain, away from the pain or a combination of both.

Treatment time with acupuncture can vary depending on the type of pain and tolerance of the patient; for example from just a few minutes to up to 30 minutes.

After the needle is inserted, your physiotherapist with gently stimulate the needles by rotating them and making an in and out movement, to increase the effectiveness of the treatment.


Benefits of Acupuncture for Back Pain

  • Pain relief
    • Muscle
    • Joint
    • Headaches
    • Nerve
    • Dental
  • Improves sleeping quality
  • Aids with stress relief
  • Promotes a general wellbeing
  • Assists with decreasing inflammation


How many acupuncture sessions should I have if I suffer from Back Pain?

Everybody is different so this will depend on you, your Physiotherapist, your condition and how you respond to initial treatment.

Sessions should not usually exceed 2 times a week.


Contraindications of Acupuncture for Back Pain

Unfortunately Acupuncture is not for everybody and some of the following conditions may prevent you from being eligible for treatment or may mean the Physiotherapist should proceed with caution:

  • If you have ever experienced a fit, seizure, faint or if you have epilepsy;
  • If you have a pacemaker or any other electrical implant;
  • If you have a bleeding disorder e.g. haemophilia;
  • If you are taking anti-coagulants or any other medication;
  • If you have damage to heart valves, or have any risk of active infections;
  • If you are pregnant or trying to conceive;
  • If you have a known metal allergy – specifically to stainless steel;
  • If you have a needle phobia;
  • If you have a known infection or poor skin condition in the area to be treated;
  • If you have a deficient or weakened immune system;
  • If you have diabetes;
  • If you have low blood pressure;
  • If you have been prescribed any medicine;
  • If you have cold/flu symptoms or feel generally unwell.


How long until you see improvements?

Again, this will vary from person to person.

Some people feel the benefits right after the session, while for others it will be a more gradual process and may take a couple more sessions before you feel any real improvement.


Acupuncture safety and side effects

Acupuncture is very safe if performed by those who have been trained in it, such as registered physiotherapists.

However, some side effects may be present after a treatment session. Such as:

  • Pain at insertion of needle
  • Slight bleeding or bruising when removing the needle
  • Drowsiness
  • Nausea
  • Dizziness
  • Dehydration



Prehab Exercise
18 Feb

Prehab Exercise

Prehab Exercise


Prehab is a way to injury-proof yourself and learn how to get your body ready for the workout demands you are about to put it through.

With the summer now not so far off, a lot of people want to start getting in shape and shift those extra winter pounds.  But you can’t run before you can walk. You might have been a great athlete a couple years back and were able to lift heavy weights or run a marathon. But it doesn’t mean that you can now – you need to prepare your body, to prevent injury. And this is exactly where prehab exercise is key.


What is Prehab?

Prehab exercise has “recently” become a big thing amongst the general population, and all gyms should be reinforcing it.

Prehab exercises should be personalised, and form part of an individual program focused on your needs. It should be adjusted as your workout habits change and your body changes with it. It should be based on a sport specific exercise program for athletes or for those who are just looking to improve their fitness levels with classes or a new gym membership.

“The aim is to balance strength, stability, and range of motion throughout the body, matching left and right, front and back, upper and lower.” – Carly Wheatley


Who needs Prehab?


You get stuck in your daily routines, sitting at a desk for long periods, or standing on your preferred side, etc. But what happens when you have to do something differently and your body is not ready for this? What happens if you are an athlete but you just spent the summer or even just 2 weeks taking some time off? Your body compensates or gets detrained and it doesn’t take much for one jolt or one wrong twist or turn to give you an injury. Underused muscles weaken and overused ones become tight, meaning these structures become vulnerable to injury. This happens to everyone!


Where to get help with a Prehab Exercise Programme?

When you think of Physiotherapy, you probably think of someone who helps you after you have suffered an injury. This is true, however that is not all we do.

Our main focus is to treat and prevent further injuries from happening, but we also focus on helping you with never getting an injury in the first place.

We are firm believers that adding an extra 10-15 minutes to your workout routine of getting your body set and ready for the demands you are about to put it through is key to helping you prevent injuries.

A prehab exercise program helps you by activating, mobilizing and stabilizing joints, key muscles and unstable/weak areas you might have.

Everyone should be evaluated and screened before being given a prehab exercise program. This should include biomechanical observations, medical history; present medical health status, an objective assessment on range of motion, balance, strength and proprioception.

Besides Physiotherapists, you can get a prehab program designed for you by the following professionals:

  • Sport Rehabilitator/therapist
  • Athletic trainer/therapist
  • Personal trainer (if they have extensive knowledge in these areas)

Prehab exercise – our self-help advice:

  • Use dynamic stretches before you start your workout (e.g. single leg glute bridges, monster walks with a band to get those glutes firing, etc)

    • Static stretching after your workout if you want
  • Make sure your prehab program focuses on core strength, stabilization and balance exercises.
  • Combine your prehab with a healthy diet, good sleeping patterns and cut out bad habits that weaken your body such as, smoking, drugs, heavy drinking and unnecessary amounts of sugar.
  • There is no “one-size fits all” when it comes to Prehab. Do not copy your gym buddy’s routine, seek assistance and learn what is good for you.
  • Heavy weight session:

    • Focus on dynamic stretching for the joints and muscles you intend to be using;
    • Joint mobilizations;
    • Activate muscles and stabilizers you will be using.
  • Running:

    • Open chain activities (e.g. Leg swings);
    • Single leg dynamic stability exercises.
  • Work from the bottom up;
  • SEEK help with your tailor made Prehab program and get started the RIGHT way!


Get in touch

If you’re looking to become more active, or are an athlete that has taken a break for whatever reason, then get in touch with us to create you a prehab exercise programme that will stop you from getting injured by pushing your body too hard without making sure that it is ready. Call 0161 833 3008 or email