Aaaand this is what makes my job so satisfying 😬

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Ever find your hip makes a clicking/popping noise when you move it in a particular direction? . Chances are it could be snapping hip syndrome. It's quite common to experience, and it's usually due to a muscle's tendon being pulled taut over a bone, and then being released, causing a snapping sensation. . For most, it's not painful and treatment isn't required. However, for a small number of people it can create pain, particularly when performing repetitive movements such as running. . There are 3 types, 2 being the most common and are caused by a tendon rubbing over a bony structure. The third is less common and it's caused by a mechanical problem within hip joint itself. . 1. Internal Snapping Hip Syndrome: It can be caused by the iliopsoas tendon (hip flexor) catching over the front of the pelvis, or the rectus femoris tendon catching over the front of the hip joint ( Picture 1, A and B). . 2. External Snapping hip Syndrome: When a tendon catches over the outer part of the thigh bone near the hip joint (the greater trochanter) (Picture 2). 3. . 3. Intra-Articular Snapping Hip Syndrome (within the joint): This is caused by change to a structure within the hip joint. It can either be due to a tear or damage to the cartilage where it catches on movement. Or it can be created by a fragment of soft tissue or bone within the hip joint, that may have come lose from an injury, that gets trapped between the surfaces of the hip's ball and socket. . Treatment: It solely depends on the cause of the snapping hip. If it is external and internal (caused by muscle/tendon catching over a bony structure), rest, stretches, and osteopathic treatment to improve posture and spine/pelvis/hip mechanics, can be very effective in helping to treat the problem. Here's a link to the full blog: https://www.jbosteopathy.co.uk/single-post/Whats-that-Clicking-in-Your-Hip

Jessica Burn Osteopath - JB Osteopathy Pain and Injury Clinic

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Poor sitting posture, with the shoulder forward and the back rounded, can eventually cause muscles in the front of the body to become short. This includes the pecs, biceps, abdominals, and superficial neck flexors (sternocleidomastoid and scalenes). Over time this has a knock-on effect on shoulder and spinal joint position, which then creates painful areas of uneven strain and compression through the joints. Below shows a great stretch that targets the biceps, pecs, and abdominals. Click on the link below to find out how to do it. https://www.jbosteopathy.co.uk/single-post/2017/01/30/One-Stretch-To-Help-Shoulder-and-Neck-Pain

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POSTURE- A pretty boring topic right? BUT If you're in pain, this might be of interest to you… . Upper-Cross Syndrome- What is it? . It's a change in strength and length of the muscles around the upper back, neck, and shoulders. It happens as a result of habitually adopting a slouched posture for prolonged periods. The shoulders and head come forwards, the upper back collapses, and the neck is extended. The blue areas represent the muscles that have become strained and weak, and the red areas represent the muscles that have become short and restricted. This change in muscle health and function then has a knock-on effect on spinal and shoulder joint function, by creating an uneven load through the joints causing areas of compression and strain. . So problems associated with this syndrome: headaches, neck and upper back pain, shoulder problems including rotator cuff imbalance, bicep tendinopathy, subacromial impingement. Usually these take time to quietly develop. . But it's not all doom and gloom, there are things you can do to help it. My next posts will show you stretches and exercises that you can do to help improve posture and help relieve any tension or pain, that might be related.

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STRETCHING- Who's confused? . There’s been much debate over the benefits of pre-exercise stretching, and whether it should be recommended before training. A systemic review was carried out in 2012, to comprehensively examine the literature that describes the response to acute muscle stretching. . The chart below shows the relationship between static stretching and % reduction in performance in strength-, speed-, and power- dependant tasks. It shows the longer the duration of the stretch, the bigger % in performance reduction. . So should you stretch before training? . Stretching is important, it aids mobility which is just as important for performance. Short duration stretches i.e. less than 45 seconds is considered to be safe to implement without risking significant decrease in performance of power-, strength-, or speed- dependant tasks. . Everyone is different, whether it is to maintain mobility or improve it. Both require a different approach. If you’re looking to improve mobility, a stretching regime can (and should) be implemented outside of your training session. Like with anything, change comes from frequency and consistency. www.jbosteopathy.co.uk

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The Smallest Difference Can Make the Biggest Changes. Below are 2 pictures taken about 10 minutes apart. Picture A was taken before a squat assessment and adjustment, and picture B is after. . Areas labelled 1,2, and 3, are points in the body that were showing signs of strain, compression, and weakness, as a result of adopting a less efficient squat technique shown in picture A. After some advice and slight adjustments, picture B shows those areas (labelled) with better muscle activation, joint positioning and stability through the knees, hips, pelvis and spine. . These small changes in posture and joint positioning will help prevent injury and improve performance by: 1) improving muscle activation through the posterior chain for overall support and power through the body from head to toe, 2) improving the load through the joints, to reduce uneven strain and compression. . Improving squat form isn't about completely changing someone's technique to shape it into the 'ideal' squat. Everyone is different, so it is all about working with your specific build and optimising what you have so you can move better and stronger. Full Blog: http://www.jbosteopathy.co.uk/single-post/2016/12/08/how-well-do-you-squat

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These Jaffa Cakes have got my name all over this! 😜 A little thankyou card and gift from one of my patients- Amazing!