Pain Train Co Physiotherapy

Throwback to conquering one of my fears of jumping into deep, open water. Last month I managed to do this, building up to a height of 7-8m in Devon!

On the note of trying new things, I am no longer taking online physio appointments and working towards some other goals of mine. It has been such a rollercoaster year and I have learnt so much about myself and so many new skills. I am grateful to everyone that supported me, so thank you 😊🙌😊

Well its the day before lockdown 2.0 which I'm sure is bringing up lot of emotions for everyone.
Remember to keep finding ways to do things you love. I know I am sad my gym is shutting. But last lockdown I made the most out of running, bike riding and home workouts alongside a lot more cooking!

What a luxurious and creamy way to start a day
Chocolate peanut butter oats.. cheekily using hot chocolate powder 😋

It has been a while since I posted! I have been keeping busy with returning to the NHS, working in an outpatients department in London, catching up on long waitlists from the time the department had to shut down over covid. The majority are still telephone consults with the given rise in positive cases again. This week I have received a lot of positive feedback about how much can still be done to make a difference in people's pain and function day to day.
The world, and the world of physio has changed.
I am still doing my private physio consultations on the side so let me know if you need any help with anything, whether it be a ni**le or long term pain!

Pain Train Co Physiotherapy updated their business hours.

The Pain & the Community Research Team (Twitter/Instagram: ) is currently researching the experiences
of BAME community dwellers with persistent pain. Findings show that as
clinicians we require support and resources to provide the best possible care for BAME pain patients.
They are hosting a free webinar to reflect on clinical experiences. We would like to invite you to listen in on this valuable CPD event.There will be an opportunity to ask questions throughout and CPD certificates will be made available to live attendees after the event. Speakers and details are as follows:
Saturday Sept 12th, 9.30 am on Zoom. Registration is via Eventbrite. (Please register if you would like access to the recording).
Addressing Health disparities in Patient Care: Holistic Exercise classes for South Asian Female patients in Urdu/Hindi.
Tanisha Saboo/ Priyanika Jesrani- Senior MSK Physiotherapists at Dynamic Health, Peterborough, Cambridgeshire Community Services
Physiotherapists perception of managing Middle Eastern and South Asian
patients suffering from chronic pain.
Samantha Evans - Final year MSc Physiotherapy Student, Brunel University London
Ethnic Factors in Pain Practice: Elderly Parsi Woman with Low Back Pain.
Dr Sidharth Verma- Associate Professor & Mentor for Fellowship in Pain
Medicine at Department of Pain Medicine, DY Patil University School of
Medicine, Mumbai, India. Founder, Painacea Spine, Wellness & Pain
Relief Center, Mumbai, India. Co-Founder, Mumbai Pain School
Case studies and reflection – Identifying cultural differences and our own biases. Kiran Sahota - Owner at Pain Train Co and senior MSK physiotherapist, NHS
Cardiovascular Prevention and Rehabilitation: The Ealing Borough Experience. Natalie Graham/ Tim Grove- Physical Activity Specialist Imperial NHS
Trust Cardiac Health Service and Lecturer in Physiotherapy Brunel University London, respectively
Ethnicity, Pain & Neurology.
Adine Adonis- Clinical Specialist Physiotherapist, St Marys Hospital,
Neurology research fellow, and Chair of Association of Chartered Physiotherapists in Neurology

Register at: https://www.eventbrite.co.uk/e/phy

Last of all for this week - this is important to note. And yes that includes me, your physio, your neighbour, your mum, so on so forth.

Another concept I almost always discuss with patients. It is hard not to get disheartened when you are going so well with your rehab only to have a flare up and feel like you have gone backwards.
This not the case however. Everyone will always have ups and downs to get to the stage where you have less pain, higher strength and consequently improved LOAD TOLERANCE. That is, what your body can cope with on a day to day basis 💪
I always make sure patients know that ups and downs are likely and are part of the rehab process.

A positive outlook makes a huge difference to your rehab process.
But also, a good physiotherapist that outlines timeframes, expectations and goals is equally as important.

If you google the 'boom bust cycle,' the first thing that
comes up is the concept of economic growth and decline. But this is a concept that has been translated to a health context as well.
Put simply, on the good days you do too much, on the bad days you don’t do enough. So your body makes an attempt to adapt the next time in anticipation. Which means your threshold
is now lower to the pain onset. So the next time it again lowers, leading you to be in that downward trend.
This is a concept I discuss often with patients. Any questions?

Some days you can feel on top of the world.. whether literally or figuratively 😉

They said that each person requires 7-9 hours of sleep, which varies individually as well as gets less as we get older. How is one to know just how much sleep is required?

If you are on holidays and sleep without an alarm for 7 days, this will give you an idea of just how much sleep you require, once you catch up on those much needed z’s the first day or two! The evidence is strong that sleep is just as important as diet and exercise to our health and it also a (somewhat easily) modifiable factor.

Source:

As the suitcase may be... Happy Monday everyone! Depending on where you are in the world, things are slowly starting to tentatively open up to travel once more. This week will be about holidays and pain - always an interesting one to discuss with patients. Keep an eye out for posts!

2020 is my seventh year of being a physiotherapist. I have worked in public and private hospitals, aged care, MSK and sports private practice and the NHS. Over the years, I have come across many stories that are inspirational - by patients, coworkers, mentors and lecturers. I started Pain Train Co as a way to reach more people, making physiotherapy affordable, accessible and effective. If you have a ni**le, shoot me a DM and I can recommend a course of action!

A common thing I hear is people wanting to train their 'core.' More
often than not, this means having strong abdominal muscles to them, or a 6 pack. The abdominal muscles are definitely part of your core, as are your low and upper back muscles, your gluteals, inner thighs and the most commonly forgotten group - the pelvic floor. We also must not forget the diaphragm, one of the muscles that allow us to breathe! Our abs get so much focus, we need to spend the time on all the others too.. How many do you train?⁣⁣⁣

Did you know that in an 1000 piece puzzle, no one piece is identically shaped to another? Just like with people - no one person has the same story as another. Instead we are made up of a rich tapestry shaped by events, our health, people, feelings and thoughts, all in the past and present. From a physiotherapy perspective we should try to take all of this into consideration, rather than treating someone as a body part. Agree? Thoughts?

Most people know what a placebo effect is. 𝗕𝘂𝘁 𝗱𝗼 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄 𝘄𝗵𝗮𝘁 𝗮 𝗻𝗼𝗰𝗲𝗯𝗼 𝗶𝘀?
Say you get given an identical sugar pill. In one scenario you are told it is a new, wondrously effective drug. In the other scenario you are told it comes with a plenitude of negative side effects. In the first, the outcome is changed in a positive way, in the second it is changed in a negative way.
Studies show that this happens in both clinical practice and clinical trials. It happens through verbal and nonverbal language across a number of areas such as pain, drugs and acupuncture trials, making the scope of impact huge! Thoughts? Comment below 👇
Source: Planes, Villier, Mallaret. (2016). The nocebo effect of drugs. 𝘗𝘩𝘢𝘳𝘮𝘢𝘤𝘰𝘭𝘰𝘨𝘺 𝘙𝘦𝘴𝘦𝘢𝘳𝘤𝘩 𝘢𝘯𝘥 𝘗𝘦𝘳𝘴𝘱𝘦𝘤𝘵𝘪𝘷𝘦𝘴: 4, 1-12

Every once in a while, you come across a quote that completely hits home. This one does for me! It can be interpreted in a few ways and relevant across a number of areas. The language we choose as a clinician has such a capacity for having an impact on a patient. We have an expectation to be able to deliver messages in a clear way and a responsibility not to create fear in a patient. Words and phrases I dislike thoroughly include 'out of alignment,' 'slipped,' 'damaged,' 'degenerative' just to name a few..⁣⁣⁣
Check out my new blog on language in the healthcare field at https://www.paintrainco.com/blog

Anyone relate to this?

Sunday morning slow flow yoga session thanks to . So happy I caught this class this morning, just what I needed to work out all the stiffness and tight muscles from a week of work outs and runs 👌

Have you ever had a vaguely formed goal in your mind? One that seems impossible or nearly so? The last few years I always wanted to do a half marathon but I never quite committed to it so I never made a plan. To be honest, I never quite liking running itself enough. Last year when I moved to London, I joined a running group (shout out to Clapham Chasers) and I didn't know it back then, but that became my first step to doing one. For me, group running is what I needed. For the motivation, for the company, for making friends in a new city.
Last year I completed by first half, in my goal time of

I looked up the Cambridge definition of empower today. Sometimes I think I sound like a broken record but I often say to patients I want to give them the tools to fix their issues. I would not fix them, but rather we would work together to reach the solution. Listening to a lecture yesterday by Prof. Stephen Rollnick, a clinical psychologist, he discussed motivational interviewing. My favourite quote of the lecture - do you want to be a "sage on stage or a guide on side?" Thoughts as a physio? Thoughts as a patient?

I find it interesting that, as physiotherapists, we are experts on the musculoskeletal system, helping people reduce their pain and improve their function and yet, the vast majority of the public do not know how pain works in the body. I found myself explaining pain concepts to my patients during our consults and I received lots of feedback about not only how much it was appreciated that I took the time to do so, but how they were getting good results. This is what led me to start paintrainco - my goal is to continue to develop content to reach more and more people. Check out my first blog at https://www.paintrainco.com/post/ouch-why-does-this-hurt

What is your main motivation for exercise? This is a throwback photo to August last year hiking in the Dolomites. We spent five beautiful days exploring the area, breathing in that fresh air that you don't get in London and eating all the amazing Italian food! For me, fitness is about being able to do what you love, feel great and not be held back by an injury or lack of preparation. Lockdown has of course, changed this for all of us - but now is the time to get on top of it all for when all the doors open once more..

Working on a blog today on communication. I often think maybe 50% or more of physiotherapy patient results depend on your ability to build rapport with the patient. It doesn't matter what you know if you cannot communicate it effectively. Even then, even if you can communicate with all the eloquence in the world, the same style does not work for everyone.

Instead, your ability as a clinician to succeed depends on the person you are communicating it to, and what their style is. Do they prefer to be told directly? Do they need illustrations? Do they need analogies? This doesn't only apply to physiotherapy of course. It applies to your workplace, your friends, your partner, your family. Think about the subtle (or not so subtle) way you change the way you speak depending on you are with..

👇 Comment below on your thoughts.

What does this word mean to you? As a patient? As a physiotherapist? I often say to my patients that I act in the role of a coach - someone to help unlock their maximum potential, someone to help them learn, rather than to teach them. My ultimate goal is to give the tools to patients so that they can help themselves

Getting this logo designed was a bit of fun! I wanted something to capture the mind/body connection as well as represent healing, the power of the mind, life and health. The hand as a representation of 'lifting yourself up,' as a friend so eloquently phrased it, was a nice touch. I love the end result and excited for what is to come!

Hi everyone! An idea to start my own virtual platform has been in my head for the last year or so. Then COVID hit and it catapulted me into action! I am proud to announce the launch of Pain Train Co - my new virtual physiotherapy service. If you could share this widely among your contacts I would much appreciate the support!