Spring is a time for fresh starts - but if you’re living with arthritis or facing a knee replacement, joint pain may still be holding you back. At Physio Nest, we bring expert physiotherapy to your home, helping you manage stiffness, regain strength and move with more confidence.

• Osteoarthritis is the most common type of arthritis - a “wear and tear” condition where joints become stiff, painful and inflamed as cartilage breaks down over time.

• Rheumatoid arthritis, on the other hand, is an autoimmune condition where the immune system mistakenly attacks the joints, causing pain, swelling and long-term joint damage.

🦵Whether you're living with long-term arthritis, waiting for surgery or recovering post-hip/knee replacement, these techniques can make a real difference:

1. Joint Mobilisation

Gentle hands-on techniques to improve movement and reduce stiffness - especially useful for arthritic joints like knees, hips and shoulders.

2. Strengthening Exercises

Building muscle support around the joints helps reduce strain and improve function. Prehab before surgery can support a faster recovery, and rehab afterwards helps you regain strength and stability.

3. Mobility and Balance Training

Feeling unsure on your feet? Guided movement sessions can improve confidence, walking stability and reduce the risk of falls — all from the comfort of home.

Physio Nest specialises in home-based physiotherapy services across South Bucks and South-East Oxfordshire, helping you remain active, supported and confident to help you move better and live with less pain in your own environment.

👉 Get in touch here or call +44 7459 735664 to learn more or book your initial consultation.

29/4/2025

#ArthritisSupport #JointPainRelief #HomePhysiotherapy #KneeRehab #RehabAtHome #PhysioNest #PrehabAndRehab #MovementMatters 

World Hearing Day: Balancing Act – How Hearing Health Impacts Fall Prevention

World Hearing Day on March 3 sparked some interesting conversations in my therapy sessions this week, highlighting a crucial connection: hearing health and fall prevention. 

For older adults, this is especially important. Studies show that people with mild hearing loss are nearly three times more likely to have a history of falling compared to those with normal hearing. Let’s have a look into how hearing loss affects balance and how physiotherapy can help prevent falls.

The Hearing-Balance Connection

Hearing loss isn’t just about missing sounds, it also impacts our balance. In fact, research shows that for every 10 decibels of hearing loss, the risk of falling increases by a shocking 140%. 

So, how does hearing loss affect our balance?

-          Reduced Awareness of the Environment

When you have hearing loss, it’s harder to pick up on important sounds like footsteps, traffic or the sounds around you that help with balance. These cues are key for staying steady on your feet and without them, the risk of falling goes up.

-          More Mental Effort

Hearing loss makes the brain work harder to understand sounds and speech. This extra mental effort leaves fewer resources available for focusing on balance, which means it becomes harder to stay steady, especially for older adults.

-          Impact on the Inner Ear

The inner ear plays a big role in balance and it also works closely with the hearing system. Hearing loss often affects both, so problems with hearing can also affect balance, increasing the risk of falls.

Hearing Loss and Walking

Hearing loss also changes how we walk. People with hearing impairments tend to walk more slowly and with more variability, which can increase the risk of tripping or losing balance.

Altered Walking Patterns: Hearing loss can lead to shorter steps and slower walking, which can make it harder to stay stable.

Slower Reactions: Older adults with hearing loss often take longer to regain balance after losing it, meaning they are more likely to fall.

How Physiotherapy Helps Prevent Falls

Here’s where physiotherapy comes in. Physiotherapists can play a big role in helping people with hearing loss improve their balance and reduce the risk of falls.

Here’s how physiotherapy can help:

1. Personalized Exercises: Physiotherapists create programs to improve strength, flexibility and balance, all of which help prevent falls.

2. Gait Training: Special exercises can help improve walking patterns and stability, which are often affected by hearing loss.

3. Balance Exercises: Simple exercises like standing on one leg or walking heel-to-toe help improve balance and coordination.

4. Home Safety Tips: Physiotherapists can recommend ways to make the home safer, taking into account the challenges of hearing loss.

The Role of Hearing Aids

While hearing aids are mainly designed to help with hearing, they may also help with balance. Improving hearing can make it easier to stay aware of your surroundings, which in turn can help with stability and prevent falls.

A Holistic Approach to Health

Following this World Hearing Day, let's remember the strong link between hearing and fall prevention. By raising awareness about hearing health and combining it with physiotherapy, we can reduce the risk of falls and help people live more safely and confidently. Early detection and intervention are key in improving quality of life and preventing falls, especially for older adults.

So, whether you're working with a physiotherapist or paying attention to hearing health, remember that balance isn’t just about staying steady - it’s about listening to your body and your surroundings every step of the way!

#WorldHearingDay #FallPrevention #Physiotherapy #HearingHealth #Balance #OlderAdults #HealthCare

13/3/25

1. https://www.ijhsr.org/IJHSR_Vol.14_Issue.2_Feb2024/IJHSR44.pdf
2. https://www.azdhs.gov/documents/preparedness/state-laboratory/newborn-screening/peds-vestibular-guide.pdf
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC6017998/
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC9013928/
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC11309056/
6. https://lexiehearing.com/us/library/hearing-loss-and-the-vestibular-system
7. https://www.healthyhearing.com/report/53220-Hearing-loss-falls-balance-hearing-aids
8. https://www.healthyhearing.com/report/53282-Explainer-how-hearing-balance-are-connected-auditory-vestibular

As 2025 unfolds, it’s the perfect time to embrace fresh starts and reflect on the steps we take toward better health and well-being. Whether you’re recovering from an injury, managing a condition or simply aiming to move more freely and confidently - every effort counts.

At Physio Nest, we’re dedicated to helping you heal, rebuild and thrive. Through personalized, home-based rehabilitation, we focus on restoring mobility, easing pain and supporting your body’s incredible ability to recover and grow stronger.

This year, let’s work together to prioritize your healing and empower your journey towards a healthier, happier you.

Wishing all my wonderful clients a year of recovery, balance and joy. 

Here’s to a happy and healing 2025!

✨With love, care and support✨

05/01/2025

The similarities between cheetahs and human recovery following injury are fascinating, as both species rely on similar principles of healing and rehabilitation, although the specifics vary. Here are some key parallels (and differences):

1. Rest and Recovery Time

• Cheetahs: After a high-speed chase, cheetahs often need to rest to recover from the physical strain. Their body requires time to replenish energy, repair muscles and heal any small injuries that might have occurred during the sprint.

• Humans: Following an injury, humans also need a sufficient amount of rest for the body to heal. Rest allows tissues to repair, inflammation to subside and energy levels to return, ensuring a return to full function.

2. Adaptation to Injury

• Cheetahs: When injured, cheetahs often modify their movements to avoid aggravating the injury, relying on other muscles or adjusting their behaviour. Over time, they gradually return to their normal behaviour as healing progresses.

• Humans: Similarly, people adjust their movements or habits to avoid further injury. During rehabilitation, they may use crutches, braces or modify exercise routines to avoid putting stress on the injured area. Gradual return to normal activities allows the body to regain strength without overstraining.

3. Physical Therapy and Strengthening

• Cheetahs: In the wild, cheetahs don’t have formal physical therapy, but they recover through rest, movement and gradually returning to hunting and running. Their muscles regain strength through natural activity.

• Humans: Humans often require structured physical therapy to rebuild strength and flexibility after an injury. A tailored rehabilitation program helps regain functionality and prevent future injury, much like how a cheetah regains strength through natural movement.

4. Healing of Soft Tissue and Muscles

• Cheetahs: After a sprint, cheetahs need time for their muscles and soft tissues to repair. This recovery is crucial to allow them to hunt and move effectively again.

• Humans: In humans, soft tissue injuries, like strains or sprains, require rest, anti-inflammatory treatment and sometimes physical therapy. Muscles and ligaments need time to heal and rebuild strength.

5. Nutrition and Energy for Healing

• Cheetahs: A cheetah's diet supports its recovery. After a chase, they may need to rest and eat to restore energy and provide nutrients for muscle repair.

• Humans: Nutrition plays a vital role in human recovery as well. Proper intake of a well-balanced diet supports tissue repair and overall healing after injury.

6. Pain Management and Caution

• Cheetahs: If injured, cheetahs are naturally cautious in their movements to prevent exacerbating the injury. They may avoid exerting themselves or engaging in risky behaviours until they are fully healed.

• Humans: People also experience pain and adjust their activities accordingly, following medical advice or pain management strategies to avoid further damage.

7. Motivation and Mental Resilience

• Cheetahs: While not explicitly conscious of recovery in the way humans are, cheetahs demonstrate resilience by quickly returning to action once they have healed. Their drive to hunt and survive motivates them to recover and return to peak condition.

• Humans: Humans exhibit mental resilience by staying motivated through injury recovery. The mental aspect of healing, including maintaining a positive mindset and perseverance through physical therapy, is crucial in speeding up recovery.

8. Gradual Return to Activity

• Cheetahs: A cheetah does not immediately go back to sprinting at full speed after recovering from an injury. It may first engage in less intense movement and gradually build up to the full exertion required for a hunt.

• Humans: Similarly, humans don’t rush back into intense physical activities post-injury. Rehabilitation often involves gradually increasing activity intensity to allow for safe, progressive recovery.

In both cheetahs and humans, recovery is a process that involves rest, adaptation and rebuilding strength. The importance of listening to the body, whether it's a cheetah returning to the chase or a human returning to normal activities, cannot be overstated for a full and successful recovery.

#RecoveryJourney #CheetahStrength #HealingProcess 

04/12/2024

Falls can happen to anyone, not just older adults. Whether it's a slip, a stumble or a sudden loss of balance, the impact can be more than just physical. Falls can affect your mobility, confidence and mental health, leading to fear and anxiety about everyday activities.

A fall is often the result of the interplay of several risk factors, including:

• Muscle weakness

• Poor balance

• Visual impairment

• Polypharmacy (use of multiple medications)

• Environmental hazards

• Specific medical conditions that increase fall risk

The effects of falls can be significant:

• Physical Impact: Fractures, sprains, or long-term mobility issues.

• Psychological Impact: Fear of falling, anxiety and avoiding movement or activities.

How Home-Based Physiotherapy Can Help

• Prevent Falls: Targeted exercises to strengthen muscles, improve balance, and enhance coordination.

• Restore Confidence: Regain movement and reduce fear of falling.

• Post-Fall Rehabilitation: Safe, effective recovery to restore function.

• Home & Environmental Assessments: Identify hazards in the home and make recommendations to reduce future fall risks.

• Find Your Motivation: By focusing on activities you love, whether it’s dancing, gardening, playing with your children or grandchildren or simply walking outside, you’ll build the confidence and determination to get back on your feet.

Taking action now can reduce the risk of falls and help you get back to doing what you enjoy most. Interested in learning how home-based physiotherapy and assessments can help? Reach out today!

#fallprevention #StayBalanced #homephysiotherapy #wellness

#StrengthAndConfidence #BalanceAndStrength

28/11/2024