- Self manage your injury with expert physio guidance
Mountaineering injuries can occur whether you enjoy a gentle stroll in the countryside perhaps finding a few geocaches on the way. Maybe you prefer pre dawn starts and an ascent of alpine peaks. If pitting yourself against rock or ice routes is for you there is nothing like being outdoors in all the elements have to throw at you.
Common arm injuries from rock climbing are most often finger and shoulder injuries, with finger pulley injuries being a specific problem for climbers.
Hikers, walkers, backpackers and mountaineers are more likely to suffer with knee and hip problems. Steep rough descents can be a particular problem, and this is where knowing how to use trekking poles can be of use.
Blisters and black toe nails are also problems often experienced by those enjoying the outdoor sports. Correctly fitting footwear and good quality socks are essential when it comes to foot blister prevention.
We've got plenty of injury advice and a number of articles worth reading. They'll go some way in helping you to self manage your injury.
If you can't fix your injury yourself, you can choose a physio, who has the specialist skills to provide you with a personalised treatment programme
On the Physiobench team Dave Lomas is our expert rock and ice climber. Jane Hodgson also climbs, and has done a number of Alpine routes, but now prefers walking and running on the hills whilst geocaching. Jane & her husband Martyn have climbed all the Scottish Munros whilst Dave is well on his way with less than 50 left... we are all looking forward to the traditional last summit party.
A sprained ankle is one of the most common leg injuries. Getting the correct sprained ankle treatment will help the injury to heal quicker and prevent reoccurrence.
Wobble board benefits include increasing ankle proprioception and ankle strength. Such post ankle sprain rehab decreases the likleyhood of repeated sprain.
Plantar fasciitis is the commonest overuse injury causing foot pain in middle aged to older adults. Affecting the sole of the foot it often causes heel pain, but sometimes pain is also felt on the middle or outside of the foot.
At 6 injuries per 100,000 of the population meniscal injuries are one of the most common knee injuries, even more so in skiing and sports involving cutting, pivoting and twisting.
Achilles tendon pain is a common overuse injury, precipitated by a number of factors including change in training, inappropriate footwear, and altered foot pain it can be treated effectively with ice, stretches, and eccentric strengthening exercises.
Anyone working or doing activities in the countryside should be aware of Lyme disease and should check themselves, their pets and children for ticks after outdoor activities.
Carrying a rucksack that is the wrong fit for you, packing it incorrectly or lifting it up badly are all certain ways to damage your spine.
Our European neighbours have been routinely hiking with poles since the mid 80’s. They give you better balance, more power uphill and knee preservation downhill.
Runners knee (anterior knee pain or patella femoral syndrome) is said to affect as many as 1 in 4 people & is characterised by pain under the knee cap.
A sprained, swollen or turned ankle is one of the most commonly occurring injuries to the leg. Determining the severity of the sprain is the key to assessing the correct course of treatment.
It is common to help heal an injury with ice. Deciding whether you should apply ice rather than heat, and for how long can make the difference between helping to heal your injury and making it worse.
For the inclusive package of £28, you receive a personalised injury self management programme comprising exercises and expert advice from your chosen physio.
Included in this price is a follow up assessment, which you can choose to take at any time within 3 months folllowing the initial assessment.
Jane Hodgson
Jane specialises in lower body injuries and has raced competitively in running, orienteering and adventure racing.
Dave Lomas
Dave is a physio specialising in shoulder and neck injuries. He is a keen rock climber and mountaineer.
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