Knee’d some help?
Do you have achey knees? Do they feel stiff after you’ve sat down for a while? Or maybe every time you start to progress with your running, your knee flares up AGAIN? This can often go on for a long time with periods of feeling good, then out of nowhere your knee feels sore again.
You are not alone – this is a common problem that people from different backgrounds experience.
So what can we do?
At Bearsden Osteopaths we are trained to assess, diagnose, and treat all kinds of knee pain. This is personalised to you as everybody is different; everybody has their own story to tell as to how they got to where they are now.
All appointments include:
To get things started – let’s get you performing a basic (not necessarily easy!) movement - the single leg squat.
With this we can see what’s going on at the ankle, knee, hip, and lower back. As the knee is in between the ankle and hip, it often takes up the slack of any dysfunction at these two joints. Dysfunction can mean tightness or weakness of muscles, or a joint not moving optimally. The knee joint/surrounding muscles then are forced to perform a role that they’re not used to – a role that they’re not very good at! If you must do a job that you don’t enjoy you start to complain – so does your knee.
When things go wrong!
So give it a go! Can you see what doesn’t look good? Is it hard? Does it hurt your knee? Is your ankle tight? How is your balance? All these thoughts are going through our head whilst you perform this exercise.
We can identify what is the weak link and provide rehabilitative exercises that will help. All can be made more complex, or easier. Everybody is different and there will be good days and bad days! Eventually, you can see yourself move better – and be in less pain
“Amazing! The calf pain had gone with a couple of sessions. My back had improved also. It has helped me keep fit and healthy which means so much to me!” Nicola
“I used to have outer hip pain every time I walked any distance. After practicing the squat and changing the way I moved, the hip pain has gone – and stayed away!” Samantha
So, record yourself! Send it in and we will reply with how to improve! Or if you’re ready to get moving and feeling better today, contact us on one of the methods below!
Send videos/arrange appointments: email@example.com
Hall, R., Barber Foss, K., Hewett, T. E., & Myer, G. D. (2014). Sport specialization's association with an increased risk of developing anterior knee pain in adolescent female athletes. Journal of sport rehabilitation, 24(1), 31-5.
Taunton JE, Ryan MB, Clement DB, et al. A retrospective case-control analysis of 2002 running injuries British Journal of Sports Medicine 2002;36:95-101.
Turkiewicz A, de Verdier M, Engström G, Nilsson P, Mellström C, Lohmander S, Englund M; Prevalence of knee pain and knee OA in southern Sweden and the proportion that seeks medical care, Rheumatology, Volume 54, Issue 5, 1 May 2015, Pages 827–835, https://doi.org/10.1093/rheumatology/keu409
Squish, squash, mobilise, release, stretch, move, roll, hold, feel. In all directions for every toe.
It feels so good, especially when using a soft spikey ball like this. I often use other textures though, like a smooth stone or a rough stone to release any tight areas and to ask my feet to become tougher. I try to pick these object up too, with my toes. It helps them to be more mobile, more durable and stronger.
If you have foot pain, this will give you relief. If your pain does not resolve, it's wise to come and see me for an appointment. I can help you any problems you may have with alignment, treat any foot muscle or joint restriction and target any muscle weakness.
Strength starts in the feet.
Give it time. If it's tender it's a sign it needs done. Start gently and do it little and often. Enjoy!
Don't you just love a black and white photo? This is one of my fave's from our photo shoot we had a couple of weeks ago. Harry is gently easing out the tension in the neck, using his kind hands and mindful palpatory skills.
We use palpation to assess the painful area, which means we can feel what's going on in your muscles and joints with our hands. We use this skill to feel a change in the texture, mobility and vitality of a painful area while we treat. We "find it, fix it, leave it alone" - A.T. Still: The first person to call himself an Osteopath.
We can feel if the tissues are chronically tight (been tight for years), fibrotic (which can be like guitar strings, or like hard bubble wrap), inflamed, congested, torn, strained, fatigued, or in spasm...the list could go on. And then we use a variety of techniques to make them feel more *fluidy/ mobile/softer so that the healing process begins.
You go home feeling a lot better too.
Harry is available at the clinic Wednesdays, Fridays and Saturdays.
*I know fluidy isn't a word, but it should be.
We are available Tuesday to Saturday.
Osteopathy. It’s not just about Backs and Bones.
Many of you may not have heard of an osteopath before. That’s not so surprising. Osteopathy is not yet available on the NHS in Scotland, and there aren't many of us here: only 156 registered in Scotland!
Osteopathy has been around a long time though. It was a gentleman called A.T Still who coined the term ‘Osteopathy’ in the late 1800’s in the USA.
In order to become an Osteopath in the UK, you have to obtain a degree in Osteopathy. In recent years however, students are required to complete a Master’s Degree in Osteopathy. We are highly trained. At university we learn all medical clinical examinations – we can take your blood pressure and perform an abdominal exam! We learn the anatomy of the body in fine detail.
The title ‘Osteopath’ is protected and in order to call yourself such you have to be registered with the General Osteopathic Council. We have to complete annual CPD (continued professional development) to maintain our registration.
What does an osteopath do?
We use highly refined, specialised manual therapy techniques to encourage the body to heal itself. There is a whole spectrum of techniques from the very gentle ‘cranio-sacral therapy’, to mobilisations, manipulations and massage. We use whatever methods the person needs on that day. Not every practitioner uses every technique; we are all different so you’ll always find an osteopath that suits you. Some osteopaths have acquired extra training in kinesiotaping and acupuncture to name a couple and some of us work on the viscera (organs) too. We have a whole-body approach.
Why try us?
We will do our very best to get you better, quickly. Most people feel the benefit of treatment immediately, but for some it can take another session or two to improve. Generally, 3-4 treatments over 3-4 weeks is usually enough to feel like you’re on the road to full recovery and we might suggest another 1-2 panned out over a month after that. But everyone is different and it really depends on the tissues involved in the injury, how long you’ve had the complaint for, age, health and very importantly your compliance with rehabilitative exercises prescribed.
I often find through speaking to patients that their aches and pains have been there for years. They have seen their GP who prescribes pain killers and refers them to physio, which can take months. Pain killers short term can be useful, but long-term use is not good for your overall health. Sometimes patients are told the NHS have exhausted all avenues and some are told nothing more can be done. You can normally get an appointment within 2 days of enquiring and there is normally a lot that can be done to help! Do not except “it’s wear-and-tear and you’ll just have to live with it”! It’s very rare that this is the case.
We offer 40-minute appointments as standard to ensure you get the most out of each session. I have tried working with 30-minute appointments in the past and I just can’t get through everything. AT Still said that with treatment you have to “find it, fix it, then leave it alone”. Sometimes it takes a while to ask the tissues to change – we use palpation/feel with our hands while we are working to actually change the tissue state. When this happens, you feel better.
Some patients find that after the issue is improved, niggles can return due to our hectic work life balance. Many patients come back for an ‘MOT’ when they feel the need, but this is entirely the patients’ decision.
What can you expect from Bearsden Osteopaths?
We’re a friendly bunch, all doing our best to keep people moving, working and functioning. We will always be open and honest with you and help you understand our treatments and recommendations.
If you have any questions at all regarding your aches and pains then please do contact us, we’d love to hear from you!
Many of us neglect our feet and over time they can become weak and deformed. As a result our balance can be affected. Painful conditions like plantar fasciitis, Achilles tendonopathy and bunions are very common and they can be extremely painful, but other issues further up the chain can appear as a result of a neglected foot: knee pain, lower back pain, hip pain, even neck pain.
Wearing narrow shoes where our toes can't splay out, or heels (even a very small heel) where feet are placed into a very unnatural shape, or even long term use of orthotics can all contribute to the neglected foot.
Let's check in with our feet to see how they feel. Let's look after them. Try these exercises by Correct Toes..they might be much harder than they look!
There's almost always an unstable or muscular imbalance in the leg (on either side, or both!) and at the hip too which will need addressing, along any alignment issues which Linda can help you understand and correct.
Osteopaths can restore mobility and function of the foot, ankle and well, the whole body. Our hands on skills can help reduce the pain which makes performing exercises much easier and more efficient. Contact us for more information.
The sciatic nerve is the longest and thickest nerve in the body. Nerves roots exit the spine from the levels L4-S3 and join together to form the sciatic nerve. It supplies the sensation and muscles of the leg. Sciatic pain can come in many forms. It can cause excruciating pain deep in the buttock, down the back of the leg, the ankle, the foot. It can cause pins and needles, numbness and weakness in the leg and the foot.
It's said that around 40% of people will suffer from sciatica once in their life time. Sciatica simply means pain in the sciatic nerve. There can however, be a few causes of pain which normally arise because the sciatic nerve is compressed by the structures it lies next to, or pierces through.
Prolapsed disc - AKA herniated disc or disc bulge
A disc can bulge and press onto the sciatic nerve. This is very painful indeed. Symptoms can include pain that is worsened with coughing, sneezing, blowing your nose. Sitting and bending is unbearable. Herniated discs can improve but occasionally surgical intervention is needed to solve them.
***Symptoms that require urgent medical attention***: numbness in the 'saddle' area in between the legs; from the genitals to the anus, difficulty passing urine and loss of control of bowel movements, severe pain and symptoms of numbness down both legs at the same time. These symtoms are a sign of cauda equina syndrome and could require urgent surgery to prevent long term damage to these areas.
Facet (spinal) joint and sacroiliac joint inflammation
These joints are formed at the back of the spinal column and pelvis, close to where the nerve roots exit the spine. Dysfunction and inflammation of one of these joints can irritate the nerve and cause pain.
A very common is piriformis syndrome. This muscle in the back of the hip/deep buttock can spasm/tighten or become strained- often due to repetitive pressure from sitting, or for example a fall which then can irritate the nerve. In some people the nerve runs through the muscle, so when it goes into spasm it clamps around the nerve! You can imagine how painful that can be!
When degeneration of the spine has become so severe, the joints and discs deform and start to impinge on the nerves before they exit the spine. It gets worse with walking, but the pain is greatly relieved by walking with a shopping trolley - or when cutting the grass! The stooped forward posture takes the pressure off the nerves by opening the worn joints.
Like with any pain, the cause can be from other pathology including cancer. Red Flags for this include unremitting pain, which is worse at night and not aggravated or relieved by movement. Other symptoms: night sweats, loss of appetite, unexplained weight loss, change in bladder or bowel pattern and general feeling of malaise. It goes without saying that a visit to your GP is highly important if you are experiencing this.
How can an Osteopath Help?
When you visit us for an appointment we ask a load of questions, perform movement and orthopaedic tests to find out where your sciatica is coming from, and to check the level of compression of the nerve. We then treat accordingly and give you exercises to help continue the healing process. We explain what we've found and what we will do. Treatments include massage, mobilisations and if certain criteria fits we might manipulate too. It really depends on what we find on the day.
If you have sciatica and want it diagnosed and fixed, come in and see one of our osteopaths or our sports therapist today. Call or book online.