The Foundation We Forget
We ask a lot of our feet. Every step, every run, every hop, skip and jump depends on them. They carry our weight, absorb impact, stabilise our movement, and keep us upright in a wobbly world. And yet, for most of us, they only really get noticed when something goes wrong.
The knee is one of the most important joints in your body, playing a vital role in movement, balance, and stability. Whether you’re running, jumping, or simply walking, your knees bear the brunt of your activities. Unfortunately, this also makes them prone to injury. In this blog, we’ll break down the basics of knee anatomy, discuss common injuries, and explore how physiotherapy can help you recover and prevent future problems.
Community physiotherapy plays a vital role in improving the health and well-being of people in their homes, work places, care facilities, or local health centres. Unlike traditional clinic-based physiotherapy, community physiotherapy is tailored to meet the needs of individuals who may have difficulty traveling to appointments. This service addresses a broad spectrum of conditions, helping people regain mobility, manage pain, and enhance their quality of life. In this blog, we’ll explore the various conditions treated by community physiotherapists and how their support makes a difference.
Community physiotherapists provide more than just physical treatment—they empower patients to live fuller, more independent lives.
The Achilles tendon is one of the most important structures in your lower leg. Whether you’re a runner, a sports enthusiast, or simply leading an active lifestyle, your Achilles plays a crucial role in helping you move. Unfortunately, it’s also prone to injury, particularly Achilles tendinopathy, which can be painful and debilitating. In this blog, we’ll explore the function of the Achilles tendon, delve into Achilles tendinopathy, discuss other injuries that can be mistaken for it, and look at how physiotherapy and Shockwave Therapy can offer relief.
The Achilles tendon is the largest and strongest tendon in your body, connecting the calf muscles (gastrocnemius and soleus) to the heel bone (calcaneus). This tendon allows you to perform actions like walking, running, jumping, and standing on your toes. Essentially, every time you push off the ground with your foot, your Achilles tendon is doing the heavy lifting.
Achilles Tendinopathy: A Common, Debilitating Injury;
Achilles tendinopathy is a condition that occurs when the tendon becomes irritated, inflamed, or degenerates due to overuse or strain. It typically develops gradually over time, causing pain, stiffness, and swelling around the back of the ankle or lower calf.
Achilles tendinopathy is often caused by repetitive stress or overloading of the tendon. Common risk factors include:
Achilles tendinopathy can be a frustrating condition for athletes and active individuals. The pain often starts as mild discomfort, but it can worsen over time, becoming chronic and affecting your ability to perform daily activities. In severe cases, the tendon may weaken, leading to a higher risk of a complete Achilles rupture, which requires surgery and a lengthy rehabilitation.
Key symptoms include:
Several other conditions can present similar symptoms to Achilles tendinopathy, which makes it important to have a proper diagnosis. These include:
Achilles Bursitis: Inflammation of the bursae (small fluid-filled sacs) near the Achilles tendon can cause pain and swelling similar to tendinopathy. This is often caused by pressure from footwear.
Posterior Tibial Tendon Dysfunction (PTTD): This condition affects the tendon running along the inside of the ankle and can cause pain that radiates toward the Achilles tendon area.
Plantar Fasciitis: Though the pain is usually felt under the heel, some patients with plantar fasciitis can experience discomfort in areas that overlap with Achilles tendon pain.
Calf Strain: Strains of the gastrocnemius or soleus muscles may mimic the pain associated with Achilles tendinopathy, especially if the strain is lower in the calf.
Effective management of Achilles tendinopathy focuses on reducing pain, promoting healing, and restoring the strength and flexibility of the tendon. Here’s how physiotherapy and Shockwave Therapy can help.
A structured physiotherapy program is essential in treating Achilles tendinopathy. It can help you recover from the injury and reduce the likelihood of recurrence.
Eccentric Strengthening Exercises: One of the most effective treatments for Achilles tendinopathy is eccentric loading exercises, which involve lengthening the Achilles tendon under tension. This helps to rebuild tendon strength and resilience.
Stretching and Mobility Work: Gentle calf stretches can improve flexibility in the muscles surrounding the Achilles, reducing stress on the tendon.
Manual Therapy: Hands-on treatments such as deep tissue massage, joint mobilizations, and trigger point release can relieve tension in the muscles around the tendon and improve blood flow to the area.
Activity Modification: Reducing high-impact activities like running or jumping can allow the tendon to heal. Cross-training options such as swimming or cycling to maintain fitness during recovery can be really helpful.
Footwear and Orthotics: Wearing proper supportive footwear and, in some cases, using orthotic inserts can help alleviate stress on the Achilles. Whilst we are big advocates for minimal support for your feet, there does come a time when that support becomes essential.
Shockwave Therapy can be an excellent option when traditional physiotherapy techniques are not enough to resolve Achilles tendinopathy. Here’s how it works:
What is Shockwave Therapy? It involves applying high-energy sound waves to the injured tendon. These shockwaves help increase blood flow to the area, stimulate tissue repair, and break down calcifications or scar tissue, promoting faster healing.
Why use it for Achilles Tendinopathy? Shockwave Therapy has been shown to be highly effective for chronic tendon injuries like Achilles tendinopathy, especially when other treatments haven’t provided sufficient relief. Research has demonstrated significant improvements in pain levels and function with Shockwave Therapy for patients with persistent Achilles issues.
When should you consider Shockwave Therapy? If you’ve been dealing with Achilles tendinopathy for more than 3 months and have not seen significant improvement with conventional treatments, Shockwave Therapy could be a game-changer. It’s non-invasive, safe, and has minimal recovery time, allowing you to continue physiotherapy alongside treatment.
Achilles tendinopathy is a challenging injury that can impact your mobility and quality of life. However, with the right treatment plan, including physiotherapy and possibly Shockwave Therapy, you can overcome the condition and return to your active lifestyle. If you’re struggling with Achilles pain or suspect you might have tendinopathy, contact Nine Physio today to discuss how we can help you recover and stay injury-free.
Training for a half marathon like the Weymouth Half requires commitment, planning, and structured sessions that gradually build endurance, speed, and confidence. With six months to prepare, you have plenty of time to build a strong foundation, enhance your stamina, and improve your race performance.
This blog provides a detailed 6-month training plan, broken into phases, with example sessions. This plan assumes you have some basic running experience and can comfortably run 3-5 miles.
| Phase | Time Period | Focus |
|---|---|---|
| Base Building | October – November | Establishing endurance and weekly routine |
| Endurance Growth | December – January | Increasing distance, building stamina |
| Race Prep | February – early March | Sharpening race pace, preparing mentally |
| Taper | Mid-March | Reducing intensity, allowing for recovery |
The first two months are about establishing a consistent running routine and gradually building your endurance. The focus is on easy, steady runs, while developing the strength and flexibility to prevent injuries later on.
Weekly Schedule:
Example Week 1:
Progression:
Now that you’ve built a solid base, it’s time to gradually increase mileage and introduce some speed work. This phase will focus on building your aerobic capacity, ensuring you can handle the half marathon distance.
Weekly Schedule:
Example Week 10 (Early January):
Speed Work (January introduction):
Introduce interval training to build speed and improve efficiency:
Progression:
With two months to go, your focus will shift to refining your race pace, building mental toughness, and practicing running at your goal pace.
Weekly Schedule:
Example Week 16 (Mid-February):
Goal-Pace Runs:
Include a session each week where you run at your desired half marathon pace for 3-5 miles, allowing your body to get accustomed to the effort.
Long Runs:
Maintain long runs at 10-13 miles, simulating race day conditions by practicing nutrition and pacing strategies.
Race Day Simulation (End of February):
The final two weeks are about reducing volume to allow your body to recover and feel fresh on race day. You’ll still run but at lower intensity and shorter distances.
Weekly Schedule:
Example Week 22:
Final Week (Race Week):
Injury prevention should be a priority during training. Here are some key tips:
If you experience any discomfort or minor injuries during training, physiotherapy can help:
Training for the Weymouth Half Marathon is a rewarding journey, and with this structured 6-month plan, you’ll be ready to tackle the race with confidence. The key to success is gradual progression, consistent training, injury prevention, and listening to your body.
We are excited to introduce Shockwave Therapy to our clinic—a revolutionary, non-invasive treatment that has shown significant success in treating a variety of musculoskeletal conditions. In this blog, we’ll explore what Shockwave Therapy is, who can benefit from it, the types of injuries it addresses, and how effective it is based on the latest research.
Lower back injuries are a common complaint, affecting millions of people worldwide. The lower back, or lumbar region, is crucial for many everyday activities, providing support and facilitating movement. However, this area is also prone to injury due to its complexity and the demands placed upon it. In this blog, we will explore why accurately assessing lower back injuries can be challenging, the complexities of the lumbar region, the importance of the posterior chain, symptoms of lower back injuries, and how physiotherapy can help.
Community Physiotherapy is a specialized service that extends physiotherapy care beyond the traditional clinical setting. This service is aimed at individuals who face challenges in accessing clinic-based services, including those with mobility problems, the elderly, post-surgery patients, stroke survivors, and individuals with respiratory conditions. Physiotherapists provide comprehensive care in the comfort of your home, workplace, care home, or community center.
The debate between barefoot movement or minimal trainers and cushioned trainers has gained traction in recent years. Both approaches have their advocates and benefits, but understanding their impact on foot health can help you make an informed decision.
When we think about human stability, movement, and posture, we often focus on the core muscles, back, and legs. However, the foot is the unsung hero in our daily locomotion, playing a pivotal role in our ability to perform various activities, from sports to simple daily tasks. At Nine Physio, we believe in the power of understanding and maintaining foot health to enhance overall well-being.