Gav Noble Physiotherapist, Lisburn

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It has been strange times this last month. Our clinic has had to close due to Government restrictions and social distancing. However, we still have clients that need our help! Being in lockdown does not suddenly resolve back pain, knee pain, neck or shoulder pain. Real people still continue to suffer with these problems, and we understand that they may need us now, more than ever. You see isolation away from the ‘norm’, is not a familiar place for many people. Some people have found this a strange time and place to be in. They are now faced with the fact that they may have to suffer with their problems at home. They are finding their mobility reducing even further. Their pains are not resolving in the way they thought they would. They are finding their everyday tasks becoming more difficult. They don’t know what to do, or who to turn to when seeking a resolution to their problem. Here at Gav Noble Physiotherapy, we are still OPEN, by way of Virtual Consultations. We are open and helping people. We are in constant contact with our patients, via laptops, ipads and mobile phones. So how does that work? We talk to all our clients by phone first. We spend time with them getting to know what the main problem is and figuring out if there is something we can do. We then arrange a virtual consultation which is a video consultation. We email you a link for the virtual consultation, and then at the arranged time, you click on the link, and boom we see each other on screen. Being seen on screen is really important. By doing this we are able to see complete certain movements, do certain tests, point to areas that are affected, and feel around the areas that are sore. All the time we will be asking you questions about how everything feels. During this assessment we are then able to advise on what exactly is going on with you. We will then work with you to devise a treatment plan, show you some self-treatment techniques, show exercises and plan a home exercise programme. This is something quite new to many people. The fact is, that this kind of physiotherapy consultation has been happening for many years. Yes, this is true. And here at Gav Noble Physiotherapy, we too have been doing this for a long time. “But do you not need to do the hands-on stuff with me?” The real answer to this, is not all the time. The hands-on stuff is just a part of what we do. Yes, people do like the hands on stuff, but there is still so much more that can be accomplished with the other stuff too! My question straight back to you would be – “Do you want hands on therapy or manual therapy? Or, do you want your problem resolved?” By letting us see you and talk to you is one of the most powerful tools we have. Now, even more than ever, I would advise you or a loved one, that if you are having a problem with your back, knee, neck or shoulder, to please contact us and let’s see how we can help you. Being at home alone, suffering is not the way to exist!

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“If you were to do any 3 exercises for back pain, what would they be? This is probably one of the most frequently asked questions at our clinic. I get it, I’ve had back pain before too. I know how debilitating back pain can be. I know that you want to do as much as you can to get some ease from back pain. Sometime pain can be just too acute to be able to even think about exercise. However, it is so important that you do something. Remember doing something is better than nothing! My upmost advice is to seek professional advice from a healthcare professional who will be able to direct you on the right path to recovery. As a physiotherapist myself, when I had back pain, I too sought help from a physiotherapist (It’s hard to treat yourself). Now back to the top 3 exercises. As back pain generally affects 80% of the population at some point in their lives, it is important to know what you could do to help or prevent back pain. Back pain is one of the most researched ailments in medical journals. One of these researchers is a man called Dr Stuart McGill, who is a professor of spinal mechanics. He has spent many years researching back pain, and worked with many different clients and athletes. He devised his ‘Big 3’ exercises to help build endurance in the muscles of the core and lower back that help stabilize the spine. These 3 exercises are called:- 1. The McGill Curl-Up 2. The Side Plank 3. The Bird Dog I would also like to point out that these three exercises are common exercises that can be seen done every day at the gym. The key is, that they are done correctly and with great control. And yes, the exercise you see here has many different names, but also many variations on levels of difficulty. In our Pilates classes we use these exercises frequently and can grade the exercise depending on your level of ability. The video of these exercises can be found below https://www.gavnoble.com/the-top-3-exercises-for-back-pain

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Running is a great way to stay in shape, manage stress, and increase your overall well-being. However, it's not without its drawbacks. While being a low-risk activity, there are a few injuries that commonly affect runners. As running is a repetitive impact activity, most running injuries develop slowly and can be challenging to treat. Here are three of the most common conditions faced by runners. We see people with running injuries every week in the clinic. Lisburn is such a vibrant place for runners, with weekly park run, athletics clubs, running clubs and triathlon clubs. There's a lot of runners in Lisburn, and we love to see so many people out there enjoying themselves, working hard to stay healthy and fit. Keep up the good work people of Lisburn. When people do get injured, we are always aiming to get them back to running as quickly as possible. Now, continue reading to find out about the common running injuries. 1. Runner's Knee: Runners' knee is a persistent pain on the inside of the knee caused by the dysfunctional movement of the kneecap during movement. The kneecap sits in a small groove at the centre of the knee and glides smoothly up and down as the knee bends and straightens. If something causes the kneecap to move abnormally, the surface underneath can become damaged, irritated, and painful. The pain might be mild to start with; however, left untreated, runner's knee can make running too painful to continue. Find out more about runners knee here. 2. Shin Splints: Shin splints is a common condition characterised by a recurring pain at the inside of the shin. While the cause of this condition is not always clear, it is usually due to repeated stress where the calf muscles attach to the tibia (shin bone). Why this becomes painful is likely due to a combination of factors that can be identified by your physiotherapist to help you get back on track as soon as possible. 3. Achilles Tendonitis: The Achilles tendon is the thick tendon at the back of the ankle that attaches to the calf muscles. The amount of force that this tendon can absorb is impressive. It is vital in providing the propulsive force needed for running. If the stresses placed on the tendon exceed its strength, the tissues begin to breakdown and become painful. Treatment is focussed on helping the healthy tendon tissues to strengthen and adapt to new forces while allowing the damaged tissue to heal and regenerate. None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your injury. If you need any further information about knee pain then please click here, or call us on 028 92666959, or email info@gavnoble.com Also, feel free to go here if you would like our FREE Runners report, https://gavnoble.leadpages.co/frustrated-runners-injury-advice/

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We all have moments of weakness and try to find an excuse not to exercise. This is just our mind attempting to challenge our motivation to get out there and do something. Remember, if you are missing out on doing something that you love doing, because you are in pain, not strong enough, or not flexible enough, or you need to work on that core strength, then Pilates is definitely for you. Some people don’t like high intensity exercise, but Pilates can be there for you as a more gentle form of exercise, plus has amazing benefits! So now, why does Pilates work? 1. Mind-Body connection Pilates helps gets your mind in tune with your body. It improves body awareness and leads muscles to posture control, and understanding of movements. With an emphasis on the quality of movement with complete concentration and precision you will become acutely aware of how your body works, how it feels and what it needs. 2. Improved Posture The Pilates Method promotes better posture and balance by teaching alignment and stability. It helps build a strong core by activating the lower abdominals along with the muscles closest to the spine, giving the spine support to lengthen. 3. Restful sleep Something we hear very frequently about how good a night’s sleep people have after their Pilates class. This goes back to that mind-body connection, and focusing on you, when exercising. The focus on breathing helps the mind becomes settled, thus, better sleep! 4. Improved body The beauty of Pilates is that it is a whole body exercise which activates all muscles, improves coordination and increases strength, flexibility and stamina. It elongates and strengthens without building excess bulk. It increases muscle elasticity and creates a stronger core. 5. Injury prevention and treatment Pilates was originally used for rehabilitation of Ballet students in New York! It is used extensively by physiotherapists and trainers worldwide as a form of rehabilitation – especially for back pain! The controlled movements and strengthening aspect of Pilates are ideal for preventative as well as rehabilitative purposes. 6. Pilates for all The best thing about Pilates is that anyone and everyone can practice it - Guys and girls! Plus don’t forget it can be fun too, and you get to socialise and meet new people who are in exactly the same boat as you. The movements are low impact and there are so many adaptations on the classical exercises which accommodate all levels of fitness and specific needs. No matter what your physical characteristics, your fitness experience, size, shape or age Pilates can challenge you in a sensible and safe way. If you have any questions, queries, please feel free to contact us at 028 9266 6959, or info@gavnoble.com Or feel free to download our Free Pilates report here. http://www.gavnoble.com/pilates

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Many people come to our clinic complaining of back pain, hip pain, knee pain, shin splints, and foot pain from conditions such as bunions, hammertoes, a pinched nerve (neuroma), or heel pain (plantar fasciitis). It is important for us to help you understand, WHY, you may be experiencing these kinds of pain. Also, it is important for us to help you understand WHAT you can do to help overcome your problem. If you do suffer from any of the above problems, then advice from your trusted Specialist Health Professional may just help you make a better decision about your health. Remember your foot is a complex thing. Your feet are the foundation for the rest of your body. They support your entire body weight so taking care of them and making sure they are properly supported is incredibly important to you moving pain-free. Problems with your feet can affect foot pain, ankle pain, knee pain, hip pain and even back pain. This chain can sometimes keep moving up the body to the shoulders and neck. If you have ever had one of these problems and had treatment on it, have your feet ever been looked at or assessed? Have you ever thought about what kind of footwear you are using? Is your footwear comfortable? Is your footwear supportive? These are questions that should ask yourself, as whilst it may not necessarily be the cause of the problem. It may just be that it is part of the solution. Remember, the wrong kind of footwear can make your problems worse. Now, are you the kind of person who enjoys getting out of the house, going for walks, playing with your children or grandchildren, doing the gardening, playing sport or even go travelling? What if you started to find you are slowing down because you are suffering with pain, or couldn’t get out of the house because you were worried or concerned about pain? What would you do next? Do you want to miss out on all the things you love doing? No? My advice to you is to make the best decision for your health and arrange to see a Specialist Health Professional, who will carry out a detailed assessment. Yes, they will be able to carry out any treatment, if required, but importantly be able to look at your foot biomechanics and advise you if your feet are contributing to the problem. Imagine how nice it would be to go for a walk, play a round of golf, play with the grandchildren or even do the gardening, KNOWING that your feet are well supported in your footwear with custom fit orthotics, helping those knees, ankles, hips and back in a better aligned and biomechanical position. https://www.gavnoble.com/foot-orthotics If you'd like to learn more about custom fit orthotics then click here. Or call the clinic on 028 92666959, or email at info@gavnoble.com