Hillsborough Physiotherapy

A great and busy week in clinic.

Greeted new faces to the clinic ✅
Lots of new rehab ideas and rehab progressions ✅
Online Physiotherapy ✅
Lots of hands on/ soft tissue work ✅
Patients discharged with rehab and recovery plans in place tick ✅
Long run ✅
Recovery run✅
Slow Cooker Beef Curry (Jill Bakes) ✅

If you or someone you know is in need of Physiotherapy Assessment, you can contact us at:
028 92440377
www.hillsboroughphysiotherapy.co.uk

Here’s to a great weekend and hopefully some dry weather 🤞🤞🤞



www.hillsboroughphysiotherapy.co.uk

“Morning is an important time of day, because how you spend your morning can often tell you what kind of day you are going to have” - Lemony Snicket

New morning appointments available on Friday mornings from 8am onwards!!

These can be booked in online (the video shows you how) or alternatively ring: 028 92440377.



www.hillsboroughphysiotherapy.co.uk

Shoulder pain is a very common complaint that we encounter in the clinic.

Shoulder problems can cause a range of symptoms including:
* pain
* stiffness
* weakness

Shoulder pain is common and often caused by simple things like:
* lifting something awkwardly
* taking part in sport
* a trip or fall

As we get older, normal age-related changes can cause shoulder problems to flare-up now and again, often for no reason.

You may feel pain around your shoulder and neck, and on occasions into your arm.
Sometimes, problems felt in your shoulder can be due to a neck problem.

There are a number of things you can do yourself to help your shoulder problem. Some of these are highlighted in the video!

If your shoulder pain is persisting beyond 2-3 weeks, or you have worries around your complaint, contact your GP, or alternatively contact us at Hillsborough Physiotherapy for further advice.

www.hillsboroughphysiotherapy.co.uk
028 92440377

Wednesdays ‘Did you know’:

Did you know….The fear of long words is called:

Hippopotomonstrosesquippedaliophobia!

The 36-letter word was first used by the Roman poet Horace in the first century BCE to criticise those writers with an unreasonable penchant for long words.

It was American poet Aimee Nezheukumatathil, possibly afraid of their own surname, who coined the term how we know it now.

www.hillsboroughphysiotherapy.co.uk

Practice what you preach

Cambridge Dictionary: ‘to do the things you advise other people to do’

With a week off for holidays and a busy week in the clinic, a cancellation allowed me to get back on track with my own strength work. getting ever closer 😀😳

Happy Friday folks, have a great weekend!!

Back and at it after a week off!! 🙌🙌

Appointments available this week.

Online booking:

https://hillsborough-physiotherapy.uk2.cliniko.com/bookings

Or phone:
028 92440377

Have a great week!

Weekly round-up

A busy week in clinic.

Unfortunately the start of the week didn’t go to plan with a defeat in the School’s Cup Semi-Final on Tuesday. It ends a great season with a very talented group, who have been a pleasure to work with. Unfortunately it wasn’t to be on the day.

Over the rest of the week, we’ve had a great and challenging variety of presentations to the clinic. Some post-operative clients in this week starting their rehab journeys!!

Running-wise, some longer miles at the start of the week, more strength work during the week and rounded off with 16 miles on Saturday.

Diary looking busy Wed, Thurs and Friday but have some availability for Tuesday. If you want to book, you can do so at:

www.hillsboroughphysiotherapy.co.uk
028 92440377
[email protected]

Weekly round up

So a busy couple of weeks has meant I haven’t been good getting on the old socials. I appreciate my 4 followers are probably devastated, but I’m back!!

A week that started in the Galgorm (🙌🙌), ended with a great day today, lots of rehab with patients and putting plans in place to get people back doing what they enjoy. Been fitting in my own S and C work between patients and out for a couple of runs before and after work. 🏃 🏃 🏃

Also ordered some new kit for the clinic (see at the end of video). Exciting!!! 💪

Some work at Wallace, running, family time and some Padel tennis lies ahead for the weekend.

Have a great one!! 😀

Appointments are booking up for next week but check online if you need to book in;
www.hillsboroughphysiotherapy.co.uk

Running for 3-5 hours is not easy. I fell into the trap for my last marathon of concentrating mainly on the running and not prioritising time for strength training. I’ve incorporated it into this years programme and am definitely seeing the benefits.

Why should a runner do Strength Training?

- significant improvements in running performance, in particular your running economy (the energy you use whilst running)
- Improvement in speed
- Reduction in incidence of common running related injuries
- Improvement in bone health, tendon health and muscle function

Reps? Sets? Weight? How heavy should I go?

- First off, keep it simple
- 3 sets of each exercise, 6-10 repetitions of each. You want to aim to have a few reps left in the tank at the end of your 3rd set.
- Try starting with body weight +10% as a starting point and then build on this as you see fit. Take this steadily and don’t add too much weight on too fast.

How often should I be doing this? How do I fit it around my running?

- This is the challenge that every runner faces
- Aim as best you can for 2 sessions in the week
- Don’t beat yourself up if you miss a session

What next? How do I progress?

- keep to the same routine of exercises for 4-6 weeks, gradually adding load onto the exercises as the weeks progress.
- Take a week off, you deserve it, then look to change things up and add some variety to your strength training.



www.hillsboroughphysiotherapy.co.uk

So today marks 4 months of Hillsborough Physiotherapy!! Time has flown unbelievably quickly and it has been great to welcome lots of new and some familiar faces into the clinic.

I’m loving the opportunity to offer help and guidance with some complex presentations and have a bit of craic along the way.

If you want to know any more about me and my interests and background, you can follow the link below:

https://hillsboroughphysiotherapy.co.uk/about-us/

If you want to help spread the word about the new clinic, feel free to share until your heart’s content 😊

Or if you want to go on ahead and book an appointment, you can do so here:

https://hillsborough-physiotherapy.uk2.cliniko.com/bookings

📞 028 92440377

I had a training buddy tonight!!! 😃🙌😃

We made it a bit of fun, picked two exercises each and completed 3 sets of each!!

I used some light weight and Harry went bodyweight!!

Road to Belfast Marathon continues. 20+ miles this week and legs are still intact.



We are back and at it tomorrow. For any info about the clinic:
www.hillsboroughphysiotherapy.co.uk

Rounded Shoulders/Upper Back?

Told you have ‘bad posture’?

First of all, don’t beat yourself up over this. Often we’re told that ‘you need to get that knot massaged out’ or ‘you need to sit up straight’ or ‘you need to improve your posture’.

Basically: we want to improve our mobility in the areas that it is needed, improve strength where it is lacking, and not feel the need to sit up poker straight for 24 hours a day.

So many of us have this common finding of ‘rounded shoulders’ and it’s not always necessarily something that we need to worry about. Lots of our day to day activities take place in this forward leaning position so sometimes by moving in the opposite direction on different occasions throughout your day can be really helpful.

Try these exercises out for size:

- Prone scapular retractions

- Prone thoracic extension

- Banded Y-W-Y

Save these for later and incorporate into your day!!

Top Tip: try to avoid sitting in the one position for prolonged periods of time. Move and move often (every 30-60 minutes, modify your working position)

Weekly round-up

So that’s a wrap on the first working week of 2024.

Started off with a couple of days off 🙌 and ended with 3 busy days in clinic.

Rugby, running and family birthdays are the weekends plans before we go again on Monday.

Online booking at: www.hillsboroughphysiotherapy.co.uk

📞 028 92440377

The Belfast City Marathon will not be long in coming round now!!

Training continues in the background.

This week, the plan is:
High tempo 25-30 minute run
Easy paced 45 min run
Slow longer run: 90mins- 2 hours

If I can I’ll get 2 of these weight sessions squeezed in:
- Single leg soleus heel raise with hip hinge/flexion
- Reverse lunge
-Squat with ball slam and overhead component
- Weighted single leg heel raises (keeping it simple 😀)

In the meantime, if you require Physiotherapy assessment, book in through the website:
www.hillsboroughphysiotherapy.co.uk
Or call on:
028 92440377

Wow, what a day to kick off 2024!! Definitely a day for being outdoors.

We are closed Monday (chilling and Christmas decorations coming down) and Tuesday (the kids are having a ‘Yes Day’ (🙈) and then we reopen as normal on Wednesday.

Have a fabulous New Year’s Day!! ☀️ ☀️

www.hillsboroughphysiotherapy.co.uk

We’re back in the kitchen on this wet, windy day.
I had a little help in the kitchen today as we attempted Suzie Lee Cooks cookie recipe with Selection Box leftovers.

Ingredients:
100g butter
150g light brown sugar
100g granulated sugar
1 medium egg
1 tsp vanilla extract
250g Self raising flour
1tsp baking powder
1tsp bicarbonate of soda
150g selection box leftovers chopped up

www.hillsboroughphysiotherapy.co.uk

A busy few days in the clinic has meant that I haven’t been able to get out on the roads over the last few days. This means I had to settle for a treadmill run. It’s the first treadmill run of this year’s Marathon block and ideally I would be sticking to the roads (personal preference).

Which is best?
If you ask any runner which they prefer: running on a treadmill or running outside, you can guarantee they’re going to have strong feelings about it. Some can’t stand the monotony of treadmill running (sometimes unaffectionately calling it the dreadmill); whilst others love the accuracy of doing a structured workout indoors.

There is no right or wrong answer to this. In fact, both modalities have their pros and cons, and each can help you get stronger and faster whether you’re looking to train for a race or just get in a cardio workout. Sometimes, factors like icy weather take the decision out of your hands and safety dictates that you will have to run indoors.

Personally I prefer training in the environment in which the marathon will take place. The variation in terrain, weather, hills, sights and scenery make it more ‘real life’ for me. However when the situation determines that I need to run indoors, it’s definitely better than not getting out at all.

www.hillsboroughphysiotherapy.co.uk

Well I hope you’ve all had as much fun playing with your children’s toys as I have 😀

Just a quick reminder that we’re back up and running tomorrow. You can book in online via our website or 📞 on 92440377.

www.hillsboroughphysiotherapy.co.uk

No better way to sign off for Christmas than having our competition winner, Deborah, up to pick up her £200 voucher!!

Wishing all of our clients a restful and peaceful Christmas. 🎅 🎄

We are open on the 27th December through to Friday 29th, before the New Year festivities begin!!

Ho ho ho 🎅😀

www.hillsboroughphysiotherapy.co.uk

After a Festive Weekend starting with a Chip Hawker festive chip, interspersed with Rugby and a fantastic concert with Lisburn Community Orchestra and Lisburn Community Choir ,finishing off with Wonka….., we’re ready for a busy week in clinic before the Christmas break.

We will be closed this Friday and opening again on Wed 27th December 🎄 🎅 😀

For any information about the clinic you can contact us at:
☎️ 028 92440377
📧 [email protected]
🌍 www.hillsboroughphysiotherapy.co.uk

Marathon Accountability Update 🏃‍♂️ 🏃‍♀️ 🏃

I’ve definitely fallen foul of the ‘busy work’, ‘busy family’, ‘kids sport’ and ‘Christmas activities’ excuses for not getting longer runs in these last couple of weeks.

So I blocked some time in the diary this morning and got my 90 minute run in. Woop woop!!

Day to day life means there will be occasional training days missed, however as long as you recognise it, manage it, own it and have a strategy to get back on course….sure you’ll be grand!!



www.hillsboroughphysiotherapy.co.uk

Tennis/Golfer’s Elbow?

A real frustrating, niggling complaint and one that you want to get on top of early!!

Elbow pain can restrict and limit us with everyday tasks such as computer work (typing, using the mouse), doing jobs around the house and even dressing!!

‘Tennis’ (lateral) and ‘Golfers’ elbow/epicondylitis are very common overuse injuries affecting the tendon origins around the elbow joint.

Rarely do we actually see a tennis player coming into clinic with ‘tennis elbow’ (although it does happen) but will be common in those over 40, and prevalent in those who participate in activities involving repetitive actions (typing, sewing, gardening, sports that involve gripping a bat/racket and throwing to name but a few).

The wrist and hand work alongside the shoulder for all of these motions so it is important to rule out any involvement of other structures that could be contributing to this problem (rotator cuff, neck, elbow and forearm muscles).

Ice, relative rest and NSAIDs may help with pain, as can certain elbow braces, but treatment should include a wider array of options for the patient. We want treatment to focus on managing load through the wrist and forearm muscles in order to preserve and improve function, strengthen our tendons appropriately and address the involvement of other structures such as the shoulder.

Activity modification will inevitably help any overuse issues and here are a few exercises that may be relevant to this particular rehab programme.

1. Resisted wrist flexion/extension

2. Forearm supination/pronation

3. Grip strength

Share with anyone you think may benefit from this!!

Always seek the advice of a health professional if you aren’t making progress with your self-management programme.



www.hillsboroughphysiotherapy.co.uk