Sean Lyons Physiotherapy

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Sean Lyons Physiotherapy

Physiotherapist in Southend-on-Sea

04/05/2022

Love getting feedback, thanks Kay!
Pain doesn’t have to be forever!

05/04/2022

👉🏽 De Quervain’s Tenosynovitis 👈🏽

This patient presented with debilitating pain and swelling around the base of her thumb going up into her forearm, reduced range of movement in the thumb and wrist and a catching sensation when moving her thumb…

All common symptoms of De Quervain’s Tenosynovitis, an overuse injury affecting the Extensor Pollicis Brevis as well as the Abductor Pollicis Longus tendons.

Use of the thumb including gripping and writing were a common struggle for my patient.

If you’re experiencing similar symptoms try the WHAT & Finkelstein tests in this post yourself. Reproduction of symptoms would be a positive indicator of De Quervain’s. If you test positive try the strengthening exercises daily!

👉🏽 Notice the thickening of tendons around the base of the thumb/wrist

👉🏽WHAT Test: flex your wrist, abduct your thumb and apply pressure against the thumb.

👉🏽 Finkelstein Test: put your thumb in your palm, wrap your fingers around it, move your wrist downwards as if you’re shaking hands.

👉🏽 Check out the loss of range in the affected wrist.

👉🏽 Resisted Thumb Extension: grab an Easton band, put it around your thumb and hand, keeping your fingers together move your thumb up, hold for 3 seconds and slowly return to the start position. Repeat 10 times.

👉🏽 Resisted Thumb Abduction: keep the elastic band around your thumb and hands but this time move your thumb sideways away from your finger, hold for 3 seconds. Repeat 10 times.

👉🏽 Thumb Opposition: move your thumb to your little finger and return to the start position. Repeat 10 times.

👉🏽 Wrist Extension: Grab a small weight or ton of beans, pull your wrist upwards, hold for 3 seconds and slowly return to the start position. Repeat 10 times.

👉🏽 Wrist Flexion: keep hold of your weight, turn your arm over and repeat the above.

👉🏽 Radial Deviation: holding your weight, turn your arm so that your thumb is facing up and repeat the above.

03/04/2022

Thanks Judy!

If you’re experiencing shoulder pain or pre/post-operative repair, DM me today to begin your journey on how to manage your pain and regain function.

01/04/2022

❌ IS PAIN LIMITING YOUR TRAINING? ❌

If you’ve “rested” that ni**le you’ve had for months yet still can’t train properly, physiotherapy can help you get back to training pain free and reach your full potential.

ACT TODAY! Don’t let pain get in the way of your goals!

29/03/2022

💻DO YOU WORK AT A DESK?💻

Research shows spending longer than 10 mins in any one position can cause muscle and joint stiffness and pain.

Ognibene, Torres, von Eyben & Horst (2016) & Danquah, Kloster, Holtermann, Aadahl & Tolstrup (2017) report that a stand-up work space can be a good way to reduce your risk of chronic neck, shoulder and back pain.

If you don’t have access to an adjustable desk then give these stretches a go a couple of times a day and see what difference it makes to your neck/shoulder/back pain.

🖥 HIP FLEXOR STRETCH: half kneeling, support yourself by placing one hand on your front knee, take hold of the ankle behind you and pull your heel towards your buttock, push your hips forwards to enhance the stretch.
🖥 COBRA: lie on the floor with hands under shoulders, gently push through your arms until they’re straight, ensuring your pelvis stays on the floor to stretch your spine backwards.
🖥 TRUNK ROTATION: sit on the floor and bend one knee, place it over your straight leg, put your opposite arm around the knee, pull your knee towards your opposite shoulder whilst rotating and extending your trunk.
🖥 HINDU SQUAT: stand with feet slightly wider than shoulder width, turn your toes out a few degrees, squat down as low as possible and press your knees apart with your elbows, keep your back, hips and shoulders relaxed.
🖥 CERVICAL SPINE RETRACTION: sitting straight backed, pull your shoulders back whilst tucking your chin under your head, you should feel the back of your neck elongating.

HOLD EACH STRETCH FOR 20SECONDS, REPEAT 3 TIMES

READ MORE AT: Ognibene, G., Torres, W., von Eyben, R., & Horst, K. (2016). Impact of a Sit-Stand Workstation on Chronic Low Back Pain. Journal Of Occupational & Environmental Medicine, 58(3), 287-293. doi: 10.1097/jom.0000000000000615

Danquah, I., Kloster, S., Holtermann, A., Aadahl, M., & Tolstrup, J. (2017). Effects on musculoskeletal pain from “Take a Stand!” – a cluster-randomized controlled trial reducing sitting time among office workers. Scandinavian Journal Of Work, Environment & Health, 43(4), 350-357. doi: 10.5271/sjweh.3639

14/03/2022

Whether you're doing a home-workout, training at the gym or playing competitive sport, conducting a sufficient, sport-specific warm-up prior to activity is essential to get the results you want safely.

Beginning with a pulse raiser increases heart rate and body temperature preparing the body's systems for activity. This promotes blood flow to working muscles which increases oxygen delivery and enhances metabolic activity to improve the muscle’s readiness to start working and contract.

Following this, dynamic stretches should be conducted. A dynamic stretch involves moving a joint with control through full range of movement which in turn helps muscles prepare for the sudden contraction and lengthening when exercising. They are also useful for joint lubrication, which helps reduce stiffness and increase the flexibility of muscles and tendons in preparation for exercise.

Sport-specific exercises should then be completed. These drills can help activate neural pathways to improve reaction time and communication between the nerves and muscles for typical movements or skills needed for your sport.

These simple steps can help you reduce your risk of injury, whilst improving your physical and mental performance.

(See comments for further reading)

09/03/2022

30 MINUTES OF BRISK WALKING EACH DAY CAN…

👣MAINTAIN HEALTHY BLOOD PRESSURE

👣REDUCE YOUR RISK OF STROKE AND CHRONIC HEART CONDITIONS

👣ENHANCE FUNCTIONAL ABILITY

👣IMPROVE FITNESS AND BODY COMPOSITION

Having a friend to walk with can help too! 🐶

Read more: Tully, M., Cupples, M., Chan, W., McGlade, K., & Young, I. (2005). Brisk walking, fitness, and cardiovascular risk: A randomized controlled trial in primary care. Preventive Medicine, 41(2), 622-628. doi: 10.1016/j.ypmed.2004.11.030

07/03/2022

‼️PROTECT YOUR KNEES‼️

3 exercises EVERYONE should be doing to maintain knee health…

🦵🏼SQUATS
🦵🏼SUMO-DEADLIFTS
🦵🏼KETTLEBELL LUNGES

Address

Southend-on-Sea

Telephone

+447578328041

Website

https://linktr.ee/SL_Physiotherapy

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