Paul Chappell MCSP SRP is a Chartered and State Registered Physiotherapist based in Inverness. He graduated from the University of Teesside in 2000 and has worked for the NHS, Privately and for a number of Sports Teams and Events. He is now working via his private practice, Highland Physiotherapy and is also the team physiotherapist for Ross County FC.
Paul believes in performing a thorough assessment and using evidence based practice in his treatments. He mainly uses a joint-based manual therapy approach as well as general and condition focussed rehabilitation exercises, but is also qualified to use acupuncture for the relief of pain and muscle spasm.
Paul is also a keen runner. He has lectured to a number of local running clubs on the prevention and treatment of running injuries, a subject he has a keen interest in.
Highland Physiotherapy
The Highland Physiotherapy Practice is based at the Fit4Less Gym, 39-41 Harbour Road, Inverness. Initial Assessment normally takes one hour and costs £45, further treatments cost £30 for 30 minutes.
The initial assessment allows the Physiotherapist to assess your condition, establish a diagnosis and agree what you want to gain from treatment. This is done by asking a number of questions about your problems and how they came about. This is followed by a physical examination of the part of your body in question. Once this is done you and the physiotherapist can agree a plan of how to treat your problems.
- Seasonal Article
Don’t put your back in to Gardening!
Spring is here, which, for a lot of people means it is time to try and tidy up and improve that impenetrable jungle known as the garden. Gardening is generally thought to be therapeutic, both physically and psychologically, but can also be quite physically demanding, especially at this time of year. Digging garden beds, moving heavy items stored in the shed, planting and potting, as well as repairing any items damaged by the weather will involve a lot of heavy and repetitive work, which in turn puts strain on the joints of the body and none more so than the back.
For the country’s GPs and physiotherapists it means an increase in the number of people visiting for complaints of new onset or aggravation of existing low back pain. Low Back Pain doesn’t kill, it tortures. Certain myths abound, such as that all back pain is sciatica and it predominantly comes from a prolapsed disc. Despite this it is relatively easy to prevent and can be managed easily if simple principles are followed, thus avoiding long term pain.
While it isn’t always possible to prevent injury, there are a few simple steps you can take to reduce the risk of pain. The first is to remember that your hips and knees are (usually) more flexible than your spine and have a much bigger range of movement. Therefore the first thing to remember is if you have to get down to a low level e.g. for lifting or working close up it is better to bend your hips and knees.
For prolonged periods of low level work such as digging flower beds, it may be a good idea to kneel on a cushion of some description so as to allow the body to relax and not to put a heavy strain on the joints.
Work as close to your body as the environment allows since prolonged reaching can put a strain on the spinal muscles. With any prolonged task it is also a good idea to avoid staying in one position for too long as it gives the muscles a chance to relax and not stiffen up in either lengthened or shortened positions.
With lifting tasks it is always a good idea to remember the word LITE (or TILE).Load is obviously what you are lifting, consider if it is heavy, bulky or an awkward shape. Individual(s) is you and whoever else you may need to move the object, how many people are necessary? Task is where and how far you have to move the object/s and Environment means you need to consider any obstacles around you and adjust the area before you begin. Planning and preparation are important in avoiding injury. Most importantly decide in advance if the object needs to be moved in the first place.
Simple measures can avoid injury but we can’t foresee all circumstances and problems can occur due to trauma or repetitive strains. However, once again simple changes can help prevent the problem becoming chronic. The most important pieces of advice are not to take to your bed or to hold your spine in a fixed position. Gentle movement is good for the spine, as is simple exercise. This can help strengthen muscles, improve stamina, reduce the fear of movement with back pain and enhance sleep patterns, mental alertness and psychological well being. 20-30 minutes of light to moderate exercise a day will help to produce all these effects and more. Simple mobility exercises for the back can also help reduce the fear of pain and movement, aiding recovery. Hot/Cold packs and simple analgesics can also help; consult your pharmacist or GP if you are unsure.
The main aim of this article has been to emphasise that prevention is better than cure and that simple methods of self-management can produce relief. Unfortunately it doesn’t work in every case. If this is the situation then it is better to seek help.
Physiotherapy can be accessed on the NHS via your GP, while private physiotherapists are also available and do not always need a GP referral to provide treatment. However, the general message here is that by looking after your back and using simple measures you can enjoy the spring and get the garden looking nice without causing yourself long term injury. Have a good spring/summer.
