At W5Physio, a leading physiotherapy clinic in Ealing, we believe in making your journey to recovery clear and comfortable from the very beginning. This guide explains exactly what happens during your initial assessment at our new, state-of-the-art clinic in West London, so you can feel confident and prepared.

Your first appointment will be divided into three key parts: the subjective examination, the objective examination, and your diagnosis. Let’s break down what each stage involves.

The Subjective Examination: Listening to Your Story

As physiotherapists, we work within a biopsychosocial model. That might sound complex, but it simply means we focus on “listening to you about your complaint.” We call this the “subjective examination.”

The first part of your initial appointment will involve us collecting a lot of information from you about what’s wrong and, more importantly, how it’s affecting you so that we can work out how to help. We want to understand the full picture, from the specific pain you’re feeling to its impact on your daily life, work, and hobbies.

During this subjective examination, we’ll ask questions that aim to rule out things like chronic pain (pain that’s been present for a long time, comes from the central nervous system and may be better treated by specialists such as a psychologist); or, things like tumours, that unfortunately won’t benefit from physiotherapy either.

It’s really important we ask you lots of questions to gather as much information as possible. We’ll likely ask you what you think is going on and whether you have any thoughts on how we can help you to get yourself better.

It’s all part of us building a partnership where you’re in the driving seat and we’re simply helping you to your destination of feeling better. We appreciate that the journey to recovery will look different for every individual.

The Objective Examination: The Hands-On Assessment

The next stage is the objective examination. Based upon the information you provided us in the subjective, we probably have an idea of what the complaint could be. This part of your appointment helps us to test some of our thoughts around what we think the problem is.

This is the “hands-on” part of your session where your physiotherapist will use gentle movements and/or manual therapy techniques to confirm your complaint and to help the pain and restore some movement, should you be having mobility issues. Our modern clinic is equipped with excellent facilities, allowing us to perform a thorough and precise assessment.

We’ll ask you to show us where it hurts and when it feels better by guiding you through a series of movements such as bending, stretching and twisting. We’ll carry out a full assessment, palpitating muscles and checking joints for stiffness or laxity.

The objective is also the part of the examination where we use our neurological testing skills. This means testing your reflexes, muscle strength and sensation. A thorough neurological exam helps to “rule in” problems of the nervous system and can help your physiotherapist decide whether you need an x-ray or scan.

The Diagnosis: Understanding and Planning Your Recovery

Once we’ve carried out both the subjective and objective examinations, we can reach a diagnosis and discuss what we can do to help. We’ll explain our findings in clear, simple terms and outline a personalised treatment plan. We’ll also estimate how much treatment is required and how long it will take to reach the goals we agree on together.

This plan may involve manual therapy, a tailored exercise program, or other specialised treatments. For instance, depending on your diagnosis, we might recommend advanced services like Shockwave Therapy for persistent tendon issues or Ultrasound-Guided Injections for joint inflammation. We also have specialists in areas like Women’s Health physio to address specific needs.

By the end of your first session, you’ll understand:

• What’s wrong
• What to do about it
• An approximate recovery time
• How to prevent the problem from coming back

Start Your Journey with the Leading Physiotherapy in Ealing

Taking control of your health starts with understanding your body. Your first appointment at W5Physio is designed to empower you with knowledge and a clear path forward. Our team of friendly, professional staff leverages their experience and our modern facilities to put you at ease and start you on the road to feeling better.

If you’re looking for expert physiotherapy in West London, we are here to help. Get in touch to arrange your initial appointment at our new Ealing clinic and experience the W5Physio difference.

The post Your First Physio Appointment: A Guide for Patients in West London appeared first on W5 Physio.

At W5Physio, we understand that seeking treatment – especially for the first time – can be daunting. You want confidence that you’ve made the right choice for your health. As we settle into 2026, we’re proud to continue serving our community as a leading provider of physiotherapy in West London. following our exciting move to our brand-new, state-of-the-art clinic in 2025.

If you’re looking to reach your health and fitness goals this year, here are our top ten reasons why patients choose W5Physio.

1. An Expert Team You Can Trust

We’re incredibly proud of our team. W5Physio was established by Stewart and Greg over a decade ago, and they’ve maintained a rigorous standard for recruiting only the best talent.

Every physiotherapist at our clinic holds high-level qualifications in physiotherapy or sports science. They bring a wealth of experience from both the NHS and private practice. Our team members have treated professional athletes, worked with Olympians and Commonwealth Games competitors, and supported patients with complex needs. When you book physio in Ealing with us, you’re tapping into elite-level expertise.

2. A Relaxed and Friendly Atmosphere

We know that clinical environments can sometimes feel sterile or intimidating, especially when you’re in pain. That is why we prioritise a relaxed, welcoming atmosphere. We’re down-to-earth, friendly, and genuine “people-people.”

From the moment you step into our reception, you’ll receive a warm welcome. Whether you’re seeing us for a quick consultation or a long-term rehabilitation plan, our culture ensures you receive personal, caring, and professional service every time.

3. Our New State-of-the-Art Clinic

In 2025, W5Physio moved to a new, modern facility within Spaces Ealing, designed specifically to enhance your recovery experience. Our new space sets us apart from other providers of physiotherapy in West London.

The clinic features modern treatment rooms, a dedicated rehabilitation gym, and a comfortable waiting area. This upgrade allows us to utilise the latest technology and provide a spacious, calming environment where you can focus entirely on your recovery.

4. Hands-On, Tailored Treatment

You’re an individual with a unique body and a unique history. And that’s why we do not believe in a “one-size-fits-all” approach. We take the time to understand your specific injury and lifestyle before creating a bespoke treatment plan.

Additionally, we won’t just hand you a sheet of generic exercises and send you on your way. We’re passionate about providing hands-on manual therapy. This means the majority of our patients leave our clinic feeling an immediate difference and a sense of relief after their very first appointment.

5. Advanced Technology and Services

Visiting W5Physio means gaining access to more than just traditional physiotherapy. Our new facility allows us to offer a comprehensive range of advanced services under one roof.

• Diagnostic Ultrasound: We use diagnostic ultrasound to gain a clear, real-time look at soft tissue injuries, ensuring accurate diagnosis without the wait for hospital scans.
• Shockwave Therapy: This non-invasive treatment delivers impressive results for chronic tendon pain, often reducing the need for painkillers or injections.
• Rehabilitation: Our new studio space is perfect for rehab, helping you build core strength and prevent future injuries.

6. Committed to Making a Difference

If you asked any of our physios why they chose this profession, the answer would be the same: a genuine desire to improve lives. Our team is committed to solving your problems, not just treating symptoms.

We thrive on difficult cases. If you have a stubborn injury that hasn’t responded to treatment elsewhere, we’ll work tirelessly to find a solution. We’re invested in your journey from pain to performance.

7. An Extensive Medical Network

We’re well-connected within the local medical community in Ealing and across London. Over the years, we have built strong partnerships with specialist consultants, doctors, and other health professionals. We recently announced our collaboration with Orthopaedic Surgeon, Doctor Pouya Akhbari, who holds a clinic at our site on Saturdays.

If we feel you would benefit from medical intervention beyond physiotherapy we can refer you quickly to trusted experts. If physiotherapy isn’t the right path for your specific condition, we’ll ensure you get to the person who can help.

8. Accessibility and Online Options

While our new main clinic in Ealing is our hub, we understand that flexibility is key. For those unable to visit us in person, we continue to offer robust online consultation services.

Whether you are a vulnerable patient, in too much pain to travel, or simply have a tight schedule, our telehealth options ensure you can still access expert advice and guided rehabilitation from the comfort of your home.

9. Flexible Hours for Busy Lives

Pain doesn’t stick to a 9-to-5 schedule, and neither do we. We offer appointment slots outside of standard working hours to accommodate your busy lifestyle.

You can book sessions early in the morning, late in the evening, or even on weekends. We aim to make physiotherapy in West London accessible when you need it most.

10. Trusted by Our Community

A huge percentage of our patients come back to us whenever they have a new issue, and many trust us to treat their entire family. Our growth relies heavily on recommendations from happy clients.

We are proud of our high ratings on Google, Trustpilot and Facebook, which reflect our commitment to patient care. We don’t just want to fix your injury; we aim to be your trusted health partner for years to come.

Ready to Book Your Appointment?

Finding a physiotherapist who fits your lifestyle and understands your goals is essential. We aim to get to know every client personally to ensure the best possible outcome.

If you’re looking for expert physio in Ealing, come and see our new clinic for yourself. Contact us today to book your assessment.

The post Why Choose W5Physio? Top 10 Reasons for 2026 | Ealing Physio appeared first on W5 Physio.

The post Understanding Shoulder Pain: Causes and Solutions appeared first on W5 Physio.

In this video, W5’s orthopaedic surgeon, Pouya, and co-founder/physiotherapist, Stewart, talk through some of the most common diagnoses and how W5Physio can help. Whether you’re looking for physio, medication or ultrasound guided injections, get in touch to learn more.

The post How we can help with common shoulder, elbow, wrist, and hand problems appeared first on W5 Physio.

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.

If so, you’re not alone. Many women experience physical and emotional challenges linked to their C-section scars, even years after giving birth. Have you felt any of the following?

• Tightness, pulling, or discomfort around your scar
• Persistent pain in your pelvis, lower back, or hips
• Noticeable changes in your abdomen, including areas of hardness or soft tissue overhang
• Difficulty touching or even looking at your scar

It’s common to feel uncertain about what your scar means for your body and your overall well-being, but here’s the good news: You don’t have to live with these troubles. Whether your scar is new or old, there’s help available to guide you toward healing and comfort.

How Scar Massage and Therapy Can Support Your Recovery

Scar massage therapy is about far more than just aesthetics. It’s an essential part of healing, as C-section scars can deeply impact both your body and mind.

The Physical Benefits:

• Improved Mobility and Reduced Pain
  C-section scars can lead to adhesions, where scar tissue binds to other tissues beneath the skin, limiting movement and causing discomfort. Massage therapy works to loosen these adhesions, improving flexibility and reducing pain in the surrounding areas, such as your hips or back.
• Enhancing Circulation
  Scar massage helps boost blood flow in the area, which can speed up tissue repair and improve the overall appearance of the scar.
• Better Connection with Your Core
  Scars can disrupt your connection with your abdominal muscles and pelvic floor. Dedicated therapy helps reactivate these muscles, building strength and stability in your core.

The Emotional Benefits:

The C-section healing process isn’t just physical; scars can hold emotional tension. For many women, their scar serves as a reminder of a challenging birth experience. Massaging your scar can help reconnect you with your body in a positive way, fostering emotional healing alongside the physical.

Some women even experience relief from lingering feelings of disconnection or trauma after starting scar therapy. It’s not just about how you look—it’s about feeling good in your own skin again.

Why Choose Vicky Carey for Your C-Section Scar Therapy?

At a time when your body might not feel the same as it did before pregnancy, finding the right care is essential. That’s where Vicky Carey, our skilled Women’s Health Physio and Mummy MOT Practitioner, comes in.

Vicky has specialised training in scar massage therapy, making her well-equipped to help you through every step of your recovery. Her treatment plans are designed not just to treat the scar itself but to support your entire body and mind. Here’s what you can expect when you book a session with Vicky:

• Personalised Scar Massage and Therapy
  Vicky uses specialised techniques tailored to your individual needs, helping to ease tightness and promote healing at a pace that feels right for you.
• Deep Breath and Core Work
  Breathing exercises can enhance circulation and help you connect with your core muscles. Vicky incorporates these into her sessions for a holistic approach.
• Pelvic Floor Support
  Pelvic floor health is vital after giving birth. Vicky will help strengthen and coordinate these muscles so you feel stronger and more supported overall.
• Postural Correction
  Caring for a newborn means plenty of bending, lifting, and awkward positions. Vicky helps improve your posture, easing strain on your back and shoulders.
• Nutrition and Hydration Guidance
  Proper nutrition and hydration play a key role in scar recovery. Vicky provides practical advice on how to fuel your body for healing.
• Product Recommendations
  From silicone sheets for reducing scar thickness to nourishing creams, Vicky can guide you toward the tools that could best support your recovery.

When Can You Begin Scar Therapy?

If you’ve recently had a C-section, scar therapy can safely begin around six weeks postpartum, as long as your stitches are out, your scar is fully closed, and there’s no sign of infection.

But it’s important to know that it’s never too late to address your scar. Whether your C-section was six months, six years, or even longer ago, you can still benefit from treatment. Scar massage can make a difference no matter where you are in your healing process.

Take the First Step Toward Healing Today

You don’t have to face this recovery alone. With Vicky’s compassionate and expert care, you’ll not only improve the physical issues around your scar but also strengthen your connection with a body that’s done something incredible.

Don’t wait to feel better. Book your appointment with Vicky Carey today to get the care you need and deserve. Take back control of your body, one step at a time.

The post Specialist C-Section Scar Massage and Therapy appeared first on W5 Physio.

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

The post Physiotherapy for the Menopause: thinking holistically appeared first on W5 Physio.

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!

The post Women’s Health FAQs appeared first on W5 Physio.

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. 

The post Empowering Women: Strategies for Osteoporosis Prevention appeared first on W5 Physio.