As a leading physiotherapy clinic in West London, W5Physio is here to help you get in shape. This guide will provide a comprehensive exercise plan to build strength, improve endurance, and ensure you feel strong and confident from your first run to your last. We’ll cover everything from when to start training to specific exercises that target the most important muscle groups.

Why Physical Preparation is Non-Negotiable

Think of it this way: you wouldn’t run a marathon without training. The same logic applies to a week of skiing or snowboarding. These activities place unique stresses on your muscles and joints. A lack of conditioning is a common cause of injuries, from minor strains to more serious issues like knee pain or back pain that can cut your holiday short.

To stay healthy, current health guidelines recommend adults engage in at least 150 minutes of moderate aerobic activity, like brisk walking or cycling, every week. This should be combined with strength exercises on two or more days a week that work all major muscle groups. While fitting this into a busy schedule can be challenging, it’s a goal worth aiming for, especially with a physically demanding trip ahead.

If you have pre-existing conditions like arthritis or previous injuries, a structured preparation plan is even more important. A consultation with a physiotherapist can provide a tailored program to address your specific needs.

Your Winter Sports Training Plan

To get the most out of your preparation, you should begin training at least eight to twelve weeks before your trip. This gives your body enough time to adapt and build strength safely.

How Often Should You Train?

Aim for two to three strength sessions and two to three cardio workouts per week. If you already have a good base level of fitness, you might increase this to four or five sessions weekly. The key is consistency.

For your cardio, choose activities that elevate your heart rate. Running, cycling, rowing, swimming, or using a cross-trainer are all excellent options. Consider incorporating interval training – alternating between short bursts of high intensity and periods of lower intensity – as this mimics the stop-start nature of skiing and snowboarding.

Key Muscle Groups to Target

When you’re on the slopes, several muscle groups work overtime to keep you stable, powerful, and in control. Your training should focus on:

• Core Muscles: Your abdominal and back muscles are the foundation of your stability. A strong core helps you maintain balance and protects your spine from injury, reducing the risk of back pain.
• Lower Body: Your quadriceps, hamstrings, glutes, and calf muscles absorb impact and power your turns. Strong legs are essential for endurance and preventing knee pain and ankle pain.
• Balance and Proprioception: This is your body’s ability to sense its position in space. Good balance is critical for reacting to changes in terrain and avoiding falls.

If you have a known weak area or a recurring injury, such as persistent shoulder pain or neck pain, it’s vital to address it. A physiotherapist at our Ealing clinic can assess your condition and create a targeted rehabilitation plan. At W5Physio, we specialise in tailoring exercise programs to your specific goals and needs.

Your Pre-Ski Exercise Program

Always begin each session with a proper warm-up. Start with five minutes of light cardio, such as jogging on the spot or using a stationary bike. Follow this with dynamic stretches – active movements that take your muscles through their full range of motion.

Here are some highly effective exercises to get you slope-ready. You can perform them in a High-Intensity Interval Training (HIIT) format: work for 45 seconds, rest for 15 seconds, and complete four to six sets. Alternatively, aim for 8-15 repetitions for four sets.

1. Squats

Squats are the ultimate exercise for building leg strength. They target your quads, hamstrings, and glutes simultaneously.

• Stand with your feet shoulder-width apart, chest up, and core engaged.
• Lower your hips back and down as if sitting in a chair, keeping your back straight.
• Go as low as you can while maintaining good form, then push through your heels to return to the start.
• Progression: Add weight with dumbbells or a barbell.

2. Lunges

Lunges improve balance and single-leg strength, which is crucial for skiing and snowboarding.

• Step one foot forward and lower your hips until both knees are bent at a 90-degree angle.
• Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
• Push off your front foot to return to the starting position and repeat on the other side.
• Progression: Try walking lunges or side lunges to challenge different muscles.

3. Plank

The plank is a fantastic exercise for building core stability.

• Position yourself on your forearms and toes, keeping your body in a straight line from head to heels.
• Engage your abdominal muscles and glutes, and avoid letting your hips sag.
• Hold this position for your target time.
• Progression: Try lifting one leg or arm off the ground to increase the challenge.

4. Glute Bridges

Strong glutes support your hips and lower back, providing power for turns and stability.

• Lie on your back with your knees bent, feet flat on the floor, and arms by your sides.
• Squeeze your glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
• Hold for a moment at the top, then slowly lower back down.
• Progression: Perform the exercise with one leg extended towards the ceiling.

5. Squat Jumps (Plyometrics)

Plyometric exercises build explosive power, which helps in absorbing landings and making quick adjustments on the snow.

• Perform a regular squat, and from the bottom position, explode upwards into a jump.
• Land softly, immediately lowering back into the next squat.
• Progression: Try jumping onto a low box or step.

What If You Have a Nagging Injury?

Don’t let an old injury ruin your holiday. If you’re dealing with persistent knee pain, stubborn tendon issues, or chronic back pain, it’s best to seek professional advice. Here at W5Physio in West London, we offer advanced treatments that can accelerate your recovery.

For example, Shockwave Therapy is highly effective for treating tendon-related pain, while Ultrasound-Guided Injections can provide targeted relief for joint inflammation and arthritis. Our team of experienced physiotherapists, including specialists in Women’s Health physio, can create a personalised plan to get you back to your best. Seeking physiotherapy in West London before your trip can make all the difference.

Final Tips for an Injury-Free Holiday

1. Check Your Equipment: Ensure your bindings, boots, and skis or snowboard are in good working order.
2. Wear Protective Gear: A helmet is essential. Wrist guards and padded shorts are also great investments, especially for snowboarders or beginners.
3. Stay Hydrated and Rested: Drink plenty of water in the days leading up to and during your trip. Aim for quality sleep to help your body recover each night.
4. Listen to Your Body: Don’t push yourself too hard on the first day. Ease into it and take regular breaks.

Finally, when you reach the top of the mountain, take a moment to enjoy the incredible view. Then, take pride in how strong and prepared you feel as you carve your way down the slopes.

If you’d like personalised advice on preparing for your winter sports holiday or need help managing an injury, W5Physio is here for you. Contact our physiotherapy clinic in Ealing to schedule a session with one of our expert physios and make this your best snow season yet.

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Bringing a baby into the world is a monumental event. In the weeks and months that follow, your focus naturally shifts to your new arrival. But this postpartum period, often called the fourth trimester, is also a crucial time for your own healing and recovery. It’s a time of immense physical and emotional change, and it’s common to feel like your body is completely different. Many women wonder what’s “normal” and what isn’t.

This article is here to offer some clarity and reassurance. We’ll discuss the most common postnatal issues we see at our clinic, explain why specialist Women’s Health physiotherapy is so beneficial, and guide you on the support available to you right here in West London. Your recovery journey is unique, and taking proactive steps to support your body is one of the most powerful things you can do for yourself and your family.

Disclaimer: This blog provides general information and is not a substitute for professional medical advice. Always seek the guidance of a qualified health provider for any health concerns.

Your Body After Birth: A Time of Healing

The postnatal period is a time of profound recalibration. Hormones are shifting, tissues are healing, and you’re adapting to the new physical demands of lifting, carrying, and feeding your baby. While your body has an amazing capacity to recover, it’s common for certain symptoms to linger. The key thing to remember is that while issues like leaking or pain are common, they don’t have to be your new normal. Expert guidance can make all the difference in restoring your strength and confidence.

Most Common Postnatal Recovery Issues

At W5Physio, int he heart of Ealing, West London, we have a dedicated Women’s Health Specialist Physiotherapy set up by Vicky Carey to support women through every stage of their recovery. Here are the most frequent postnatal concerns.

1. Pelvic Floor Weakness (Stress & Urgency Issues)

The pelvic floor is a group of muscles that form an important supportive sling at the base of your pelvis. Pregnancy and childbirth put these muscles under significant strain. When they are weakened, you might experience symptoms like:

• Leaking urine when you cough, sneeze, laugh, or jump (stress urinary incontinence).
• A sudden, overwhelming need to get to the toilet (urgency).
• A feeling of heaviness or pressure in the vaginal area.
• Pain with intercourse

Many women assume this is just part of being a new mum, but it’s a sign that your core system needs support. A  specialist women’s pelvic health physio can teach you how to correctly perform pelvic floor exercises (it’s more than just squeezing!) to rebuild strength and control.

2. Diastasis Recti (Abdominal Separation)

Diastasis recti is the thinning and widening of the connective tissue (the linea alba) that runs down the midline of your abdomen, connecting your “six-pack” muscles. It’s a natural adaptation during pregnancy to make room for your growing baby. Postnatally, you might notice a bulge or “doming” in the middle of your stomach, especially when you sit up or lean back. While the “gap” is often the focus, the real goal of rehabilitation is to restore tension and function to the abdominal wall so it can effectively support your back and transfer loads.

3. Lower Back and Pelvic Girdle Pain

Do you have persistent aching in your lower back or pain around your hips and pubic bone? This is incredibly common. During pregnancy, the hormone relaxin softens your ligaments, and your posture changes to accommodate your bump. After birth, your body is dealing with weakened core muscles and the new, repetitive tasks of motherhood – lifting a car seat, feeding in awkward positions, and carrying your growing baby. These factors can lead to significant lower back or pelvic girdle pain (PGP).

4. Scar Issues from C-Section Episiotomy or Perineal Tearing

C section scars can present as slightly raised, sore, puffy or with ‘overhang’, tight or pinned in, or may seem absolutely fine. However the scar presents, a specialist women’s health assessment is recommended to help ensure optimal recovery. 

Whether you had a natural tear or an episiotomy during delivery, the resulting scar tissue in the perineum can sometimes cause problems. Symptoms may include a feeling of tightness, sensitivity, or pain in the scar area. This discomfort can affect your ability to sit comfortably, wear certain clothes, or engage your pelvic floor properly. Whatever is your scar issue, gentle scar massage techniques and targeted exercises can help improve tissue mobility and reduce sensitivity.

When Should You See A Physio After Birth?

It is highly recommended to have a postnatal physiotherapy assessment, sometimes called a ‘Postnatal MOT,’ around 6-8 weeks after giving birth. This allows a specialist to assess your pelvic floor function, abdominal muscle recovery, posture, and any specific pains. However, it is never too late to seek help for postnatal issues, even months or years down the line.

Why an Assessment with a Specialist Women’s Health Physio Matters

Seeing a specialist postnatal physio isn’t about finding things wrong; it’s about getting a personalised roadmap for your recovery. An assessment helps you understand exactly what your body needs to heal well. It empowers you with the right knowledge to prevent long-term issues and ensures you can get back to the activities you love, whether that’s running, yoga, or just playing with your kids without pain.

We focus on building a strong foundation, helping you feel capable and in control of your body. It’s about a safe return to exercise and daily life. A Mummy MOT or a Women’s Health Assessment, here at w5Physio is a fantastic opportunity to receive the right therapy for you. 

How Women’s Health Physiotherapy Helps

When you book a women’s health physiotherapy appointment or a Mummy MOT, you receive one-on-one, confidential care tailored completely to you by our women’s health specialist, Vicky Carey. We don’t believe in a one-size-fits-all approach. Here’s what you can expect:

• A Comprehensive Assessment: We start by listening. We’ll discuss your birth experience, symptoms, and goals. We then assess your posture, breathing patterns, abdominal muscles, and, with your consent, your pelvic floor function.
• A Tailored Recovery Plan: Based on our findings, we create a specific plan for you. This often includes a bespoke exercise program to retrain your core and pelvic floor.
• Manual Therapy: We may use hands-on techniques like massage and soft tissue release to address scar tissue, muscle tightness, or joint stiffness.
• Education and Guidance: Knowledge is power. We’ll teach you about correct lifting techniques, optimal posture for feeding, and strategies for managing your daily physical load to support your recovery.
• Pacing & Load Management: We help you understand how to gradually increase your activity levels without causing a flare-up of your symptoms, ensuring a sustainable recovery.

Concerned about your postnatal recovery? A specialist assessment can give you clarity and a clear path forward.

Your Recovery Your Way – Local Support in Ealing & West London

The journey of motherhood is transformative, and your postnatal recovery is a vital part of that journey. It is not a race, and you don’t have to navigate it alone. Addressing pain or functional issues isn’t an indulgence; it’s essential healthcare that allows you to feel strong, confident, and comfortable in your own body. Seeking expert help from a women’s health physiotherapy specialist is a proactive and empowering step toward your long-term well-being.

Ready to take control of your postnatal recovery?  Vicky Carey, our specialist women’s health physio and Mummy MOT practitioner, is here to help you. 

Frequently Asked Questions

1. Is it too late to see a physio if my baby is over a year old?
Absolutely not. It is never too late to address issues like incontinence, diastasis recti, or pelvic pain. The body has an incredible ability to heal and strengthen at any stage, and we regularly help women years after their last pregnancy.

2. Do I need a GP referral to book an appointment?
No, you do not need a GP referral to see a private physiotherapist. You can book directly with us online or over the phone.

3. Can I bring my baby to the appointment?
Yes, of course! We understand the logistics of having a new baby. Our clinic is baby-friendly, so please feel free to bring your little one along if you need to.

Ready to take control of your postnatal recovery? Our expert women’s health physio and Mummy MOT Practitioner, Vicky Carey, here at W5Physio in Ealing is here to support you.

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At W5Physio, we specialise in helping people just like you get back on their feet- literally! Whether you’re an athlete, a busy professional, or someone who simply wants to enjoy a pain-free walk, we’re here to guide you through your recovery. In this blog, we’ll break down everything you need to know about plantar fasciitis, how to differentiate it from other conditions, and the most effective treatment options available.

If heel pain has been holding you back, keep reading to learn how you can take the first step toward relief – and how W5Physio can help you get there.

What Is Plantar Fasciitis?

Plantar fasciitis is one of the most common causes of heel pain, affecting people of all ages and activity levels. It occurs when the plantar fascia – a thick band of tissue that runs along the bottom of your foot, connecting your heel to your toes – becomes inflamed or irritated. This inflammation is often the result of repetitive strain or overuse, making it particularly common among runners, athletes, and individuals who spend long hours on their feet.

The tell-tale symptom of plantar fasciitis is a sharp, stabbing pain in the heel, especially noticeable during the first steps of the day or after periods of rest. The pain may ease as you move around, but it can return after prolonged activity or standing. Other symptoms can include stiffness, tenderness, and swelling in the heel or arch of the foot.

So, what causes this condition? Common triggers include:

• Overuse or High-Impact Activities: Running, jumping, or other repetitive motions that strain the foot.
• Poor Footwear: Shoes with inadequate arch support or cushioning.
• Foot Mechanics: Flat feet, high arches, or abnormal walking patterns that put extra stress on the plantar fascia.
• Weight Gain: Extra weight can increase pressure on the feet, contributing to strain.

While plantar fasciitis is a common diagnosis, it’s important to remember that not all heel pain is caused by this condition. That’s why an accurate diagnosis is crucial to ensure you’re on the right path to recovery. In the next section, we’ll explore how to differentiate plantar fasciitis from other conditions that can cause similar symptoms.

Differential Diagnosis: Is It Really Plantar Fasciitis?

Heel pain can be tricky to diagnose because several conditions share similar symptoms with plantar fasciitis. While plantar fasciitis is a common cause, it’s not the only one. That’s why a thorough assessment is essential to pinpoint the exact issue and ensure the right treatment plan.

Here are some conditions that can mimic plantar fasciitis and how they differ:

1. Achilles Tendinitis
   • Key Difference: Pain is typically located at the back of the heel or along the Achilles tendon, rather than the bottom of the foot.
   • Cause: Overuse or strain of the Achilles tendon, often seen in runners or those who suddenly increase their activity levels.
2. Heel Spurs
   • Key Difference: Heel spurs are bony growths on the heel bone that may or may not cause pain. If painful, the discomfort is often localised to the heel.
   • Cause: Chronic stress on the heel bone, often associated with plantar fasciitis.
3. Stress Fractures
   • Key Difference: Pain is more constant and worsens with weight-bearing activities. Swelling may also be present.
   • Cause: Tiny cracks in the bone due to repetitive stress, common in athletes or those with sudden increases in activity.
4. Tarsal Tunnel Syndrome
   • Key Difference: Pain is often accompanied by tingling, burning, or numbness in the foot, caused by nerve compression.
   • Cause: Compression of the posterior tibial nerve, which runs along the inside of the ankle.
5. Fat Pad Atrophy
   • Key Difference: Pain is felt directly under the heel and worsens with prolonged standing or walking.
   • Cause: Thinning of the fat pad that cushions the heel, often due to aging or overuse.
6. Other Conditions: Conditions like arthritis, nerve entrapments, or even referred pain from the lower back can also contribute to heel pain.

At W5Physio, we take a comprehensive approach to diagnosing heel pain. Our expert physiotherapists conduct detailed assessments, including a review of your medical history, physical examinations, and, if necessary, imaging studies. This ensures we identify the root cause of your pain and tailor a treatment plan specifically for you.

Next, we’ll dive into the various treatment options available for plantar fasciitis and how physiotherapy can play a key role in your recovery.

Treatment Options for Plantar Fasciitis

When it comes to treating plantar fasciitis, the good news is that most cases can be managed effectively with a combination of self-care, physiotherapy, and, in some cases, advanced treatments. The key is to address the root cause of the problem while relieving pain and reducing inflammation. Here’s a breakdown of the most effective treatment options:

1. Self-Care Strategies

• Rest and Activity Modification: Avoid high-impact activities like running or jumping that can aggravate the condition. Opt for low-impact exercises like swimming or cycling instead.
• Ice Therapy: Applying ice to the affected area for 15-20 minutes several times a day can help reduce inflammation and pain.
• Stretching Exercises: Regularly stretching the plantar fascia, Achilles tendon, and calf muscles can improve flexibility and relieve tension.
• Proper Footwear: Invest in shoes with good arch support and cushioning.

2. Physiotherapy

Physiotherapy is one of the most effective ways to treat plantar fasciitis and prevent it from recurring. At W5Physio, we offer a range of evidence-based treatments, including:

• Manual Therapy: Hands-on techniques to release tension in the plantar fascia and surrounding muscles.
• Stretching and Strengthening Programs: Tailored exercises to improve flexibility, strengthen the foot and calf muscles, and correct any biomechanical issues.
• Taping Techniques: Special taping methods to support the arch and reduce strain on the plantar fascia.
• Shockwave Therapy: A non-invasive treatment offered by W5Physio that uses sound waves to stimulate healing and reduce pain.

3. Advanced Treatments

For more severe or persistent cases, additional treatments may be recommended, such as:

• Corticosteroid Injections: To reduce inflammation and provide temporary pain relief.
• Custom Orthotics: Specially designed insoles to provide optimal support and alignment. At W5Physio we can refer you to a podiatrist if we feel this kind of treatment will help.
• Clinical Specialist Appointment: At W5Physio we can carry out an ultrasound scan as part of our Clinical Specialist service to correctly diagnose the condition and rule out others.
• Surgical Intervention: Rarely needed, but in extreme cases, surgery may be considered to release the plantar fascia.

4. Preventative Measures

Once the pain subsides, it’s important to take steps to prevent plantar fasciitis from returning. This includes maintaining a healthy weight, wearing supportive footwear, and continuing with stretching and strengthening exercises.

At W5Physio, we believe in a holistic approach to treatment. Our expert physiotherapists work closely with you to create a personalised treatment plan that not only addresses your current pain but also helps you build a strong foundation for long-term foot health.

Why Choose W5Physio for Plantar Fasciitis Treatment?

At W5Physio, we understand how debilitating plantar fasciitis can be – not just for your feet, but for your overall quality of life. That’s why we’re committed to providing expert care tailored to your unique needs. Here’s what sets us apart:

1. Expertise You Can Trust

Our team of highly trained physiotherapists specialises in diagnosing and treating plantar fasciitis and other foot-related conditions. With years of experience and a patient-centred approach, we ensure you receive the best possible care.

2. Personalised Treatment Plans

No two cases of plantar fasciitis are the same, which is why we create customised treatment plans designed specifically for you. From manual therapy to advanced techniques like shockwave therapy, we use a combination of methods to help you recover faster and prevent future issues.

3. State-of-the-Art Techniques

We stay at the forefront of physiotherapy advancements, offering cutting-edge treatments like shockwave therapy and custom orthotics to ensure you get the most effective care available.

4. Holistic Approach to Recovery

At W5Physio, we don’t just treat the symptoms – we address the root cause of your pain. Our holistic approach includes education, lifestyle advice, and preventative strategies to help you stay pain-free in the long term.

5. Convenient and Supportive Care

We pride ourselves on creating a welcoming and supportive environment for all our patients. With flexible appointment times and a friendly team, we make it easy for you to prioritise your health.

Don’t let plantar fasciitis hold you back any longer. Whether you’re dealing with persistent heel pain or just starting to notice symptoms, W5Physio is here to help.

Book an appointment today and let our expert team get you back to doing the things you love – pain-free!

The post Plantar Fasciitis: Symptoms, Diagnosis, and Effective Treatment Options appeared first on W5 Physio.

• pelvic pain
• issues with pelvic floor muscles
• continence problems
• pelvic organ prolapses
• abdominal muscle weakness
• tummy gapping
• scar therapy post C-section/pelvic surgery

These issues, and more, can arise during, and post pregnancy and/or, during perimenopause or menopause. And, here at W5Physio, Vicky Carey is our specialist Women’s Health Physio and certified Mummy MOT practitioner.

So, how can she help?

During pregnancy, our bodies are incredibly adaptive but postural and hormonal adaptations that affect ligaments, muscles, and joints, can cause pelvic and lower back issues. Women’s health physiotherapy can help ease the symptoms and provide vital exercises to help facilitate a pain free pregnancy, as well as helping with delivery. 

Postnatally, it may be that aches and pains persist,  or occur for the first time in your pelvis or in your back, or you may notice an increased need to go to the loo, perhaps with a slight loss of full control. You may be aware that your abdominal muscles are a bit wobbly or gapping in the centre. These issues and more, can be fully assessed and treated with a Mummy MOT. You can book in for your Mummy MOT assessment whether you have just had your baby (once you have had your 6-week GP check). And you can still have an MOT even if it’s been months or even years since you gave birth. It’s never too late to address these issues. Maybe, you don’t have any particular concerns but would just like a MOT check to confirm all is okay? We can offer that too!

Whether you’re a new mum, or mum of older children, whether you are concerned about a particular issue, or simply would like a postnatal check, a Mummy MOT assessment could be the answer you’ve been looking for.  

In the stages of perimenopause and menopause, declining oestrogen levels also reduce collagen and elastin levels, which are crucial for the health of ligaments, tendons, and bones. This can lead to increased aches and pains, conditioning or postural challenges, or a heightened susceptibility to injuries. Specifically, weakness in the pelvic floor muscles, continence problems, and symptoms of prolapse can intensify or even first appear during menopause. Women’s health physiotherapy can help manage these symptoms with techniques like pelvic floor muscle rehabilitation, soft tissue and visceral release, exercise guidance, and postural correction.

Women’s health physiotherapy, including pelvic floor muscle rehab, soft tissue and visceral release techniques, exercise advice and postural correction can all help to alleviate your symptoms.

If you have any concerns, don’t hesitate to schedule a Women’s Health Physio session. We’re here to support your health and wellness at every stage of life.

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At W5Physio we’re used to seeing lots of lower back problems in our clinic and we’re dedicated to providing the very best patient care, ensuring our clients can manage their pain effectively and regain their mobility. Because of the painful nature of lower back pain, alongside physiotherapy you may be prescribed a powerful anti inflammatory such as Naproxen. Let’s delve into more about how Naproxen can help and when it may be an option for you.

Understanding Lower Back Pain

The first thing we would assess when you book an appointment with us to discuss your lower back pain is what’s causing it. The initial assessment involves a “subjective” which is a structured interview where we exclude specific causes of low back pain, for example, cancer, infection, trauma, or inflammatory disease such as spondyloarthritis. If serious underlying pathology is suspected, we would refer to relevant NICE guidelines on:

• metastatic spinal cord compression in adults
• spinal injury
• spondyloarthritis in over 16s
• suspected cancer. [2016]

Once we have “ruled out” any serious pathology via the appropriate questions we would move on to understand your back pain, in terms of the predominant pain mechanism (this could be mechanical pain, inflammatory pain, neurogenic pain, somatic pain, central pain), the source of symptoms, i.e. the muscle, joints, ligaments, discs etc., and any contributing factors i.e. your fitness level, your biomechanics, your lifestyle, weight, stress, psychological status.  

As part of the subjective examination we’ll ask about your medical history to understand if there are any contraindications to you taking medicines such as Naproxen. This would involve asking, for example, are you asthmatic? (which would contraindicate you taking this medicine), do you have any gastro intestinal problems such as Crohn’s? (another contraindication), your age? (if you’re over 65 years old it’s not advised to prescribe Naproxen due to an increased risk of a gastro intestinal bleeding), amongst other questions. The “subjective” part of your assessment helps us build a plan of what to assess during the “objective” part of the examination.

After a thorough objective examination we come to a clinical impression/diagnosis, for example “lumbar facet arthropathy.” We would then discuss your treatment plan and come to a shared-decision about what to do about it.  Part of this treatment plan may involve a prescription of Naproxen to reduce your inflammatory pain and give you a “window of opportunity” to mobilise and strengthen the area. 

A usual prescription would be a two week course.

The Role of Naproxen in Pain Management

If you’re not familiar with Naproxen, it’s a nonsteroidal anti-inflammatory drug (NSAID) commonly used to manage pain and inflammation. It works by blocking certain substances in the body that are linked to inflammation, providing relief from pain and allowing individuals to feel more comfortable and to get back to daily activities. Naproxen is commonly prescribed for conditions such as arthritis, tendonitis, bursitis, and other inflammatory disorders that can affect the lower back.

Benefits and Risks of Naproxen

The potential benefits of Naproxen include significant reduction in pain and inflammation, plus the improvement of overall function and quality of life. Symptoms can ease as soon as one hour after taking your first dose. 

But, like all medications, it does come with some potential risks and side effects too. It’s advisable to take it with a meal or snack and to take the lowest dose for the shortest amount of time to minimise the chance of any adverse effects. Some of the most common issues caused by Naproxen can include things like gastrointestinal issues, dizziness, confusion, ringing in the ears, or headaches. So, it’s essential to adhere to medical advice and prescribed dosages to minimise any associated risks and ensure you’re using the drug safely. 

While Naproxen is safe for the majority of adults, avoid it if you’ve ever experienced an allergic reaction to other non-steroidal anti-inflammatory drugs (NSAIDs). And seek medical advice before using Naproxen if you’ve ever had stomach ulcers, liver, kidney or heart failure, have Crohn’s disease or colitis, or are pregnant or breastfeeding.

When to Speak to a Physio

Don’t hesitate to get in touch with the team at W5Physio if your lower back pain is persistent, or if you experience symptoms such as severe pain, numbness, or loss of function – we’re always here to help! And we can advise whether we think you would benefit from a painkiller like Naproxen too. 

At W5Physio, our expert physiotherapists will complement the use of medication with tailored hands-on techniques that’ll help to enhance mobility, strengthen muscles, and reduce pain. Physiotherapy’s an integral part of a comprehensive pain management plan, and we’ll make sure we’re addressing both immediate symptoms and your long-term recovery and avoiding relapses wherever possible.

At W5Physio, we pride ourselves on our personalised approach. Our experienced team is skilled in managing lower back pain and inflammatory conditions, offering services from thorough assessments to bespoke treatment plans and ongoing support. We’re focussed on providing you with the tools and knowledge needed to manage your pain effectively. 

Often, the key to successfully eliminating lower back pain and inflammation requires a combination of medication, physiotherapy, and lifestyle adjustments. And we’re here to support you every step of the way. If you’re struggling with pain, don’t wait – reach out to us and make an appointment today. We’ll do all we can to get you back to a full and active life.

Ref

Overview | Low back pain and sciatica in over 16s: assessment and management | Guidance | NICE

The post Prescribing Naproxen for Lower Back Pain and Inflammatory Conditions: W5Physio’s Guide  appeared first on W5 Physio.

At W5Physio we recognise the importance of this when treating any condition. We acknowledge the interconnectedness of mind and body, and when it comes to menopause, we take a comprehensive strategy to managing its various challenges. This is key for overall wellbeing and we’re proud to be helping women navigate menopause with greater ease and confidence.

We understand the many challenges that menopause can present and we’re lucky to have our dedicated women’s health specialist, Vicky Carey, share some of her expertise in this article. Committed to providing empathetic, effective solutions that address both the physical and emotional aspects of this journey, Vicky explores the benefits  that an holistic approach to physiotherapy can deliver, enabling women to overcome debilitating symptoms and to thrive.  

Holistic Approach: treating the mind and the body

As physios, we’re trained to look at our patients holistically. Our assessments, both in terms of the types of questions we ask and the length of the sessions themselves, allow us to explore all the issues the patient may present with, not just the physical ones. We know that physical symptoms can often have underlying emotional or mental health components. This is particularly evident during life stages like the menopause, which can trigger a wide range of changes in a woman’s body and mind. By addressing these interconnected aspects, an holistic approach to physiotherapy provides more effective and lasting relief from many menopausal symptoms.

For me, having a background in psychology, treating the mind with the body has always been a particular focus of mine. As a women’s health physio, I have the privilege of seeing women at all stages of their lives, treating and guiding them through the various challenges they are facing physically, as well as addressing the impact these challenges are having on both their mental and emotional wellbeing. 

Menopause brings this interconnection between mind and body into sharp focus. Take the example of continence issues, which may have manifested for the first time during menopause or maybe have worsened during this stage of life. This physical symptom of difficulty controlling your bladder, can have far reaching consequences for your emotional and mental wellbeing. You may feel embarrassed, and increasingly anxious being out, for fear of having an ‘accident’. This is turn may cause you to reduce your social interactions, and overall time out of the house,  which will most likely cause your confidence and self esteem to dip. The reality of prolonged periods at home, will then inevitably have a negative effect on general activity levels and fitness, resulting in potential increased weight gain (a common symptom of menopause in its own right due to a combination of factors including metabolic changes and increased cortisol levels which our bodies produce more of when we are stressed /anxious/tired), which in turn can have a negative on self esteem. The general deconditioning, both from reduced activity and reduced muscle mass that more readily occurs during this stage of life, may also adversedly impact on the existing increase of general aches and pains (a manifestation of reduced oestrogen receptors in our muscles and ligaments that happens during menopause) which then feeds into the narrative of a further reduction in activity and so likely, further isolation. 

You can see the interconnected and spiral effect here, but the good news is that  physiotherapy can help!  

Benefits of an holistic approach to physiotherapy for menopausal women

An holistic approach to this example would encompass: firstly, providing the support, space and time for all the issues and concerns to be expressed and explored;  secondly, assessing and treating pelvic floor health and any other related musculoskeletal issues; thirdly, incorporating relaxation and stress relieving techniques such as breathing exercises and mindfulness, and then devising strategies and clear plans with the patient, to enable a return  to a more fulfilled and enriching life.

The symptoms of menopause vary between women both in terms of nature and intensity. In the above example, bladder changes were highlighted, joint and muscles aches were mentioned, as were confidence and self esteem issues. Other common symptoms are insomnia or disrupted sleep patterns, feeling more anxious, and brain fog. 

In my holistic approach to treatment, I incorporate tailored exercises and techniques that improve strength, flexibility, and joint mobility, helping to alleviate common menopausal symptoms such as bladder and bowel control issues, muscle stiffness and joint pain and general deconditioning. The physical improvement achieved, enables women to regain or maintain an active lifestyle, which then has a positive effect on their mental and emotional wellbeing. The emotional and mental health challenges are further addressed through the provision of a supportive and empathic environment, the implementation of breathing and relaxation techniques and mindfulness and through setting out clear, attainable goals designed to encourage and boost your sense of well being. I’ve found that emotional support is key in helping women navigate the ups and downs of menopause more easily.

Beginning your therapy journey

Targeted physiotherapy can be a transformative step towards better managing menopausal symptoms and enhancing your overall wellbeing. Here’s how to get started:

1. Book an appointment: The first step is to schedule a consultation. I’ll listen carefully to you and assess your individual needs and create a personalised plan that addresses both your physical and emotional health goals. 
2. Set personal health goals: I’ll work with you to establish realistic and achievable health goals. Whether it’s improving muscle strength or movement, enhancing emotional resilience, or boosting mental clarity, having clear objectives will provide direction and motivation throughout your journey.
3. Integrate holistic practices into daily routines: I’ll recommend techniques that you can incorporate into your daily life. This may include tailored exercises, mindfulness practices, and relaxation techniques. Consistency is key, so try to set aside dedicated time each day to focus on these activities. Small, manageable changes can lead to significant improvements over time.
4. Remember this a journey through this time of transition: as with many things in life, there is no quick fix but as we work together on achieving your goals, you will see results.

Reach out to me at W5Physio, for personalised help and guidance on not just surviving but thriving through menopause. 

I look forward to hearing from you.

Best wishes,

Vicky

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We know that navigating the different stages of life can be complex as a female. And while life events like pregnancy and childbirth can be incredibly rewarding, they’re also filled with their own unique set of challenges. That’s why we’re here to support you every step of the way with expert advice and practical tips.

In this article, we’re addressing some of the most common questions we receive about female health and fitness. Whether you’re curious about reducing that ‘mummy tummy,’ understanding the intricacies of pelvic floor exercises, or looking for a safe and effective exercise progression after giving birth, we’ve got you covered. Our goal is to empower you with the knowledge and confidence to take charge of your health and overall well-being.

So, grab a cup of tea, get comfortable, and let’s dive into the answers to some of the most pressing questions about women’s health.

What are some top tips to reduce ‘mummy tummies?’

1. Strengthen from the inside out – you have 4 layers of abdominals – we need to strengthen the deepest layer – the transverse abdominal muscles –  before we strengthen the internal and external obliques and the central rectus abdominals.
2. Lying on your back with knees bent, place your hands on your lower belly, keep breathing normally while pulling in your belly button for a few seconds. Repeat 2 x 10 reps.
3. This exercise can also be done in side lying, in four point kneeling, in sitting, and in standing.
4. Avoid any movement or exercise that causes central doming or bulging of your abdominals.
5. A great higher level exercise is the box or table plank – on all 4s with knees lifted very slightly off the mat.
6. As the transverse abdominals and core strengthens, the oblique and rectus abdominal muscles should be specifically targeted.
7. Working on your posture, moderate cardio exercise eg swimming, cross trainer, static bike can also help.

Are pelvic floor exercises just about doing as much strengthening as possible?

Pelvic floor issues can occur at any point in a women’s life but most commonly occur post-pregnancy and during perimenopause or menopause. Pelvic floor muscle dysfunction can manifest in lots of different ways including:

• some urinary leakage or reduced ability to hold in gas
• painful intercourse
• pelvic or back pain
• symptoms of prolapse
• constipation

Typically, the assumption has been that these issues arise due to a weak pelvic floor and so we must strengthen them. However, while lengthened and weaker muscles can cause the above, very often, shortened and overactive pelvic floor muscles are the real culprits. These muscles need to be specifically trained to release, as well as to contract, through targeted release techniques and exercises.

The key to rehabbing the pelvic floor muscles (PFM) is ensuring that full range of movement in the PFM is achieved. To achieve this, we need to focus on both the lengthening and the contraction of the PFM through using breath work.

For most women, the easiest starting position is lying on your back with your knees bent. (For pregnant women who are more that 16 weeks pregnant, lying flat is not recommended, so lying propped up or side lying would be a good starting position). Placing your hands on your tummy, take a deep breath in through your nose and feel the tummy rise. Be aware of relaxing your PFM. Best way is to consciously relax your perineum (the skin between your vagina and back passage). 

Then, as you breath out through your mouth, lift your PFM. Best way is to imagine you are stopping yourself peeing or passing wind, or both!

Begin by doing 4 x 5 reps of these once or twice a day.

The principle in this foundational exercise can then applied as pelvic and limb movements are introduced as part of core strengthening/Pilates programmes.

What is a recommended exercise progression in the initial weeks/months after giving birth?

For those initial couple of weeks after giving birth, let your focus be on rest and recuperation as far as is possible. Accept those offers of help!

You can begin pelvic floor muscle exercise as soon as you feel able and comfortable to do them (if you had a catheter fitted, wait until that is removed and you are passing urine normally). Start initially in lying positions and progress from there. You may feel like gradually introducing some Pilates exercises. These exercises will help the function of the pelvic floor and aid healing of your perineum if you have had stitches following an episiotomy or tear.

Around your 6-week GP check, and providing all is well on your postnatal journey, you can introduce more exercise. Mild to moderate cardio exercise in the form of specific postnatal exercise classes, static bike and cross trainer, moderate strengthening/resistance training, postnatal Pilates or yoga classes, swimming and longer daily walks, are all potential options. Ideally, having a postnatal check/Mummy MOT with a women’s health physio/Mummy MOT practitioner is highly recommended as this will provide you with an individual assessment and a bespoke treatment plan/exercise routine to get you safely back to doing the exercise /activity you enjoy, as well as guiding you into higher impact exercise in the coming weeks.

Exercise has widespread benefits in all populations and in the postpartum population it is no different. However, unique to this population, vital considerations need to be taken into account including:

• the type of birth experience;

• the timescale since giving birth;

• the presence of any ongoing symptoms;

• the health of the pelvic floor health;

• the quality of sleep and nutritional status;

• and general sense of wellbeing.

This holistic approach helps ensure that the correct level of exercise is introduced at the right time to facilitate appropriate strength and conditioning and help ensure a healthy and problem-free return to full function and activity, and crucially, for the long term.

Is a Mummy MOT just for new mums?

The Mummy MOT is a comprehensive post-natal assessment to check the for any pelvic floor or abdominal muscle issues, any pelvic, lower back or hip problems, any postpartum postural issues and any bladder or bowel concerns,  and to provide a guided exercise and treatment to enable a safely and timely return to full function and activity after having your baby.

This can be booked soon after your 6-week GP check, or any time after that…months or even years. It is never too late to start those pelvic floor exercises or begin rehabbing your abdominals; or to have scar therapy on your C-section, or to begin a strengthening and conditioning programme, or just to get that check that you always wanted.

What conditions/issues does a Women’s Health physio help with?

Women experience significant body changes due to hormonal fluctuations especially during perimenopause, menopause, pregnancy, and postnatal recovery. Our bodies are incredibly adaptive, but at times, additional support is needed and can be so beneficial. Women’s health physiotherapy covers a wide variety of conditions and issues including:

• pelvic, hip or back pain

• pelvic floor dysfunctions

• pregnancy-related musculoskeletal issues

• post-natal recovery

• perimenopause/menopause symptoms

• continence issues

• pelvic organ prolapse; pain during intercourse

• and post pelvic/gynae surgery. 

We hope these FAQs have provided you with valuable insights and practical advice on postnatal health and fitness. Remember, every woman’s journey is unique, and it’s essential to listen to your body and take things at your own pace.

If you have more questions or need personalised support, don’t hesitate to reach out to us. At W5Physio, our women’s health specialist, Vicky, is dedicated to helping women achieve their health and wellness goals. Whether you’re looking for guidance on specific exercises, need help with pelvic floor issues, or want a comprehensive postnatal recovery plan, we’re here to assist you every step of the way.

Ready to take the next step? Book an appointment with us today and start feeling better, stronger, and more confident!

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Get ready to dive into some super helpful tips on preventing osteoporosis, as we focus on how physiotherapy can really make a difference in helping women keep their bones strong and healthy. 

Chances are, you’ll have heard of osteoporosis, because it’s a condition that, according to the Royal Osteoporosis Society, affects a whopping three and a half million women in the UK alone. Osteoporosis mainly affects women over 50 years of age, though it can affect younger women, and men too. 

In this article, we’ll share some valuable insights on how to keep your bones healthy and strong, no matter where you are on life’s journey. 

What is Osteoporosis?

Let’s dig a little deeper into osteoporosis in women. Females are more at risk of developing this bone-thinning condition because of the hormone changes that happen when they hit menopause. In short, these changes affect bone density. Osteoporosis can also be due to a lack of calcium and vitamin D, plus family history can also play a part in making your bones more fragile. 

Keep an eye out for symptoms like back pain, loss of height, and easily broken bones; these could be signs that your bones need some extra TLC. But it’s not all doom and gloom! With early detection and some smart preventive measures, it’s possible to stay one step ahead of osteoporosis and keep your bones healthy and happy for many years to come. 

Physiotherapy for Bone Health

When it comes to bone health, physiotherapy can work wonders in boosting bone density, strength, and overall musculoskeletal well-being. 

In fact, research indicates that physiotherapy interventions can lead to a significant improvement in bone health and reduce the risk of fractures in individuals. By getting prescribed, tailored exercises and techniques specifically tailored to prevent osteoporosis, you’re doing so much more than just exercising. You’re proactively safeguarding your bone health for the long-term. 

Osteoporosis Prevention

Ready to work on developing strong, resilient bones? Here are our top tips for preventing osteoporosis:

1. Get Moving with Physio: Incorporate regular physiotherapy sessions into your routine to enhance bone density, strength, and overall musculoskeletal health.
2. Have a consultation about HRT with your GP or a Menopause Specialist: there is a wealth of information about the potential benefits of HRT for your bone density health – Osteoporosis: how to protect your bones during menopause and beyond – www.balance-menopause.com offers useful information and is a good place to start.
3. Balanced Nutrition: Ensure your diet includes adequate calcium and vitamin D to support bone health. Calcium is found in leafy greens; think kale, spinach and cabbage, fruits like figs and oranges, plus dairy products such as milk, yogurt, and cheese. Vitamin D can be found in fatty fish, some types of mushrooms, and egg yolks. Some supplements can also be useful.
4. Weight-Bearing Exercises: Engage in weight-bearing exercises like walking, dancing, or resistance training to stimulate bone growth and reduce the risk of fractures.
5. Posture Alignment: Work on developing good habits around posture. Again, physio can help with this and in reducing strain on your bones and joints.
6. Regular Check-ups: Schedule regular assessments with a physiotherapist to monitor your bone health and adjust your prevention plan as needed.
7. Lifestyle Modifications: Quit smoking, limit alcohol consumption, and maintain a healthy body weight to support your overall bone health.
8. Fall Prevention: Learn techniques to prevent falls through balance exercises and environmental modifications to reduce the risk of fractures.

Meet Vicky – Your Women’s Health Specialist 

Although any of our physios can help you with osteoporosis prevention, we’re lucky to have a women’s health specialist, Vicky. Vicky has lots of expertise around osteoporosis management in women whose osteoporosis is linked with menopausal hormone changes. And she’s ready and waiting to help you with a personalised evaluation and treatment plan. 

Ready to take the first step in combating osteoporosis? Get in touch with us at W5Physio for a consultation today. 

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Feel like you can never do enough?

Not sure if they make any difference anyway?

Pelvic floor muscles play a crucial role in the overall health of every women. They’re the unsung heroes that provide support for the bladder, uterus, and bowel, forming an integral part of your core muscles. 

But problems with them are common. Did you know that one in three women will experience pelvic floor issues? They can occur at any point in a women’s life but most commonly post-pregnancy and during perimenopause or menopause. 

Pelvic floor muscle dysfunction can manifest in lots of different ways including:

• some urinary leakage or reduced ability to hold in gas
• painful intercourse
• pelvic or back pain
• symptoms of prolapse
• constipation

Typically, the assumption has been that these issues arise due to a weak pelvic floor and so we must strengthen them. Right?

No, not necessarily!

While lengthened and weaker muscles can cause the above, very often, it’s shortened and overactive pelvic floor muscles that are the real culprits. Kegels aren’t always the sole answer and sometimes, these muscles need to be specifically trained to release, as well as to contract, through targeted release techniques and exercises. It’s this balance that helps to maintain optimal pelvic floor health.

And that’s where physiotherapy can help. 

If you’re experiencing any of the above signs of pelvic floor dysfunction, or have other related concerns, don’t put up with them any longer!

Vicky Carey is W5Physio’s dedicated Women’s Health professional and is here to help. She offers specialist assessments such as the Mummy MOT to provide you with a comprehensive assessment and appropriate treatment plan. 

Remember, pelvic floor issues are common, but they don’t have to be a norm. With the right guidance and exercises, you can improve your pelvic floor health and enhance your overall wellbeing. Don’t let these issues hold you back. Take charge of your health today! Book yourself in for a Mummy MOT or Woman’s Health physio assessment with Vicky at our Ealing clinic.

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But let’s not let winter get the best of you! 

Did you know that physiotherapy is your year-round partner in maintaining health and mobility? In this article, we’ll explore how physio can help you stay active, pain-free, and ready to enjoy the best bits of the winter season.

1. Physio to help you prevent winter-related injuries 

Winter injuries are common! Physio can help you not only recover, but actually prevent them too. Here’s how… 

Slips and falls: Icy pavements and slippery driveways can result in painful falls. Your physiotherapist can help you improve your balance, strength, and coordination, reducing the risk of slips and falls.

Winter sports injuries: Do you enjoy winter sports like skiing, snowboarding, and ice skating? As fun as these activities can be, they do come with a risk of injury, including fractures, sprains, dislocations, and head injuries. Not only can physio help you to recover from most of these kinds of issues, but key strengthening exercises can actually help you to prevent them from happening in the first place.

Lack of movement: At this time of year, it’s normal to be less inclined to get out and about. But the downside is that people tend to move less in the winter which is never good if you want to keep your muscles and joints in good condition. A physio can provide you with an exercise plan to keep you moving – even from the comfort (and warmth) of your own home.

Overexertion: At the other end of the scale, engaging in physically demanding winter activities, like moving snow, de-icing cars, or even excessive outdoor play, can actually lead to overexertion causing muscle strains and other injuries. The repetitive nature of outdoor winter chores and activities can strain your back and shoulders. Physiotherapy can teach you proper body mechanics and exercises to prevent injuries while carrying out these kinds of tasks.

2. Physio for managing seasonal aches and pains

Do you ever feel like things hurt more in the winter? Well, it’s not just your imagination. According to Dr John Mcbeth, pain expert and researcher at Manchester University, “there are several biological reasons that may underpin why pain feels more intense in the wintertime.” We won’t go into them all here. But here’s what you can do to manage some of the most common winter-related aches and pains.

Cold-induced muscle stiffness: Cold weather can cause muscle stiffness and reduce joint mobility. Your physiotherapist can design warm-up routines and stretching exercises to keep your muscles limber.

Arthritic pain: Arthritis pain often worsens in the winter. Physiotherapy can offer pain management techniques and tailored exercises to improve joint function and reduce discomfort.

3. Physio for maintaining physical activity

The colder season’s no excuse to quit moving. If you work with a physio they can advise on the following:

Indoor workouts: If outdoor activities are limited, your physiotherapist can recommend indoor exercises that you can do in the comfort of your home. These workouts help maintain your fitness levels during the winter months.

Winter sports preparation: For those who enjoy winter sports like skiing or ice skating, physiotherapy can help you prepare and condition your body to reduce the risk of sports-related injuries.

4. Physio for boosting your immune system

Did you know physio can help strengthen your immune system? Here’s how…

Exercise and Immunity: Regular physical activity can boost your immune system, helping your body fend off common winter illnesses. Your physiotherapist can help you design a safe and effective exercise plan.

5. Physio for taking care of mental health and wellbeing

According to studies the seasons can actually affect our mental health and wellbeing. 

Winter Blues: The winter season can impact your mood and overall well-being. Physiotherapists can recommend exercises and activities that release endorphins, helping to combat the winter blues.

Physiotherapy is a valuable resource in maintaining your health during the winter. The cooler months don’t have to be a period of discomfort and inactivity. Embrace the season with the support of physiotherapy, and you’ll be better equipped to enjoy all the beauty and activities winter has to offer. Call us at W5Physio to book an appointment with a physio who will provide a personalised care plan to address your unique needs and goals this winter.

So, stay warm, stay active, and stay well this winter season with the help of W5! Contact us for an appointment and/or advice on staying well in the winter.

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