Musculoskeletal Physiotherapy Hints from Jill Kerr Physiotherapy Edinburgh

A few helpful hints on what to do when injured!

Ankle Sprain

Firstly check if you can put your full weight onto the affected leg. If you can manage this immediately then the injury will tend not to be as severe. If you cannot put weight on it go to Accident and Emergency.

The most likely structures injured are the lateral ligaments which are over stretched with the sprain. Try and walk as normally as you can, if you cannot stop limping you may benefit from the use of crutches.

Think  POLICE…… when injured:

Protect you ankle from further stresses, this might include wearing a support, strapping or use of crutches

Optimal Loading of the joint to facilitate the best healing environment. This can mean moving and walking without aggravating the pain.

Ice with some movement can reduce the swelling. Protect your skin from ice burns with a damp face cloth and never leave on for more than 10 minutes at a time.

Compression can prevent further swelling but must not restrict normal circulation.

Elevation of the leg in a supported way with pillows can aid with the reduction of the swelling.

Generally speaking ligaments like movement and keeping the ankle still for extended periods will result in the joint feeling stiff.

So think little and often movements within pain restrictions. It is important to work on Balance and proprioception exercises once the ankle is starting to heal. This is for future injury prevention.

Physiotherapy can help to facilitate the healing environment and work on the rehabilitation of the ankle to try to prevent future problems. 

Tennis Elbow

Tennis elbow is a common overuse injury involving the tendon of the wrist extensors where they attach at the elbow. It tends to occur when you start a new activity or make a sudden increase in demand of those tendons. It can occur with tennis but often is from other activities such as decorating.

Tendons are responsible for transmitting forces from the muscles to the bony attachments and can store energy. When painful they need to have some rest from the aggravating activities and then have a progressive strengthening programme to get them used to the demands you have in your life.

Physiotherapy can direct patient on appropriate loading for the tendons and treatments available can help to alleviate the painful aspect of the tendinopathy.

Even when the pain has subsided take a graded approach to return to full activity to prevent a flare up!

Hamstring Muscle Strain

The hamstrings are never used 100% of their full capacity but can be injured through over-stretching or in a more explosive manner when sprinting.

Muscles have 2 functions to contract to move a joint and to lengthen when not contracting. When injured muscles will tend heal more effectively when early muscle pain free contraction is introduced.The POLICE principles above apply to this type of injury!

Progressing through a rehabilitation programme is key to get the appropriate strength and agility back in the tissues. Very often athletes return too quickly to full activity and have a recurrence of the problem.

Do not overstretch muscles prior to activity and ensure an appropriate cool down has been undertaken to prevent over tight shorted muscles.

Physiotherapy helps to facilitate the healing process and guide the rehabilitation programme to full recovery of the hamstring muscle.

Why Early Physiotherapy?

The benefit of early Physiotherapy intervention in all of these types of injuries can prevent some of the pain from the injury as well as facilitate the best healing environment for the tissues and future problems. Even one session of understanding what is happening within your body and what you can do to help yourself can make all the difference to how long your injury lasts or gives you pain.

Jill Kerr Physiotherapy is dedicated to giving you the most up to date information and advice on your injury and will not treat you unnecessarily. A full explanation of the problem and what you can do to help yourself as well as a hands on approach will be given if appropriate at the first session.

Jill Kerr is co- author of the textbook book A Practical Approach to Orthopaedic Medicine 3^rd Edition 2010 by Elsevier and is currently writing the next Edition titled  A Practical Approach to Musculoskeletal Medicine due out in 2015.

www.jillkerrphysiotherapy.co.uk

Hair Removal Doesn’t Have To Be A Pain

Hair removal can be a real pain, finding time to visit a salon every six weeks in your busy schedule can be a challenge.

Soprano ICE hair removal provides a long term solution that will allow you to replace unpleasant and time consuming alternative hair removal methods like waxing, electrolysis, shaving, and IPL.

Soprano ICE works without causing irritation and minimising the chance of scarring and pigmentation changes.  The laser quickly and effectively treats multiple hair follicles at once with no down time, enabling patients to resume their activities immediately after treatment. Best of all, this non-invasive, effective approach yields permanent hair reduction and long-term hair removal.

What’s more, it is virtually pain free!

Read a personal experience of Soprano ICE hair removal by Jill Kerr the Physiotherapist, within Therap-ease Treatment Centre, Edinburgh:

"I confess to being doubtful when a permanent hair removal system claims to be PAIN FREE. However the deal of just paying for one treatment at a time with SOPRANO ICE EDINBURGH lured me into giving it a try. Underarms and bikini line to start with....."
"Unbelievably awesome experience with spectacular results after one treatment, almost not needing to shave at all. It was not painful and if you feel anything the clinicians can lower the intensity which just increases the time it take to give the required dosage. The personal care and attention to ensure client comfort is fabulous."
"I totally recommend it and will continue to get other areas done in time budget permitting."
"No more shaving for me in the future and no need for that painful visit for waxing! I will be ready for my holidays when we book them."
"I genuinely cannot recommend it highly enough! ""Thank you Soprano ICE Edinburgh for being the first company to bring this machine to Edinburgh."

For more information about Soprano ICE Edinburgh visit www.sopranoiceedinburgh.com or call THERAP-EASE on 0131 447 9990

Counselling and Psychotherapy at Therap Ease

Counselling and Psychotherapy at Therap-Ease

I’m a UKCP registered psychotherapist (CTA) (P) and hold a Post Graduate Diploma in Counselling. Formerly I was involved in teaching and promoting physical health and wellbeing where I often noticed despite the commitment of a majority of individuals towards their physical health, a large proportion struggled to change or sustain change. To increase my knowledge and make better sense of our behaviour I became an NLP Practitioner where my energy was diverted towards psychological motivation. Learning how the drive to behaviours comes through the motivation of our thoughts and feelings changed my approach directing me into the depths of psychotherapy providing a good understanding to our roots.

Working in private and voluntary settings for 14 years my practice involves a long-standing interest in various types of eating disorders as well experience of a diverse range of issues such as; depression, low self esteem, sexual abuse, anxiety, grief, relationship difficulties and life changes etc. You don’t have to necessarily be in a crisis or on the verge of one, counselling benefits individuals who are experiencing underlying feelings of dissatisfaction generally with life or may be seeking a balance in life. There are many reasons that can bring individuals into therapy as an opportunity to grow, and develop to lead more fulfilling lives.

What is counselling?

Counselling is where one person helps another through purposeful conversation. Counselling is a method of identifying a practical solution to an identified problem such as a relationship difficulty, bereavement, stress, low self-esteem, depression or anxiety. The task of counselling is to give the client an opportunity to explore, discover and clarify ways of living a more satisfyingly and resourceful life.

Counselling provides a professional relationship between a trained counsellor and a client. This relationship is usually person-to-person and is designed to help clients understand and clarify the views of their life. Individuals learn to reach their self-determined goals through meaningful, well-informed choices and through resolution of problems of an emotional or interpersonal problem.

Why choose counselling?

People choose counselling because they feel unable to cope. They may feel depressed, anxious, alone or facing some difficulty they cannot see way their out of. In today's world it is often difficult to find someone with the time and inclination to be a good listener. Someone who can help you work through the issues that are affecting our day-to-day lives. Counselling can also be beneficial for people who want to explore their own potential for personal change or growth.

What is the difference between counselling and psychotherapy?

Counselling can help you change and adjust to your current situation, empowering you to respond differently to stressful situations whether at home or work and is usually of a limited duration. Psychotherapy is normally a longer process, requiring the client to commit to working through the deeper issues that prevent them from achieving a fulfilling life.

How long will it take?

There is no easy answer to that question. It depends on many factors. It depends on the issues being explored, the length of time it takes for the relationship to form between client and therapist, how quickly the client is able to feel comfortable in expressing aspects of themselves and their pasts. It depends on the pace that the client sets for the work and that with which they are comfortable.

For further details of how counselling or psychotherapy may help you or to book an initial consultation please phone Therap-Ease Treatment Centre 0131 447 9990.