Charlotte Lister - MSK and Women’s Health Physiotherapist

Can anyone recommend a local NCT?

Did you know Market Studios is a Wellness Centre?

Although we have always had treatment rooms at Market Studios, the pandemic made us realise how important it was to support the community; body and mind.

All our therapists are passionate about supporting you and your needs. If you are yet to see what we have to offer, please visit our website.

We are always happy to answer any quesitons you may have.

https://www.greenwichpilates.co.uk/wellness/

SLEEP 😴

Sleep is such a hot topic right now and the evidence is coming in thick and fast!! 🚀

A recent study found…

A consecutive period of 14 days at

THE 6 R’s

🌸 Ready
🌸 Review
🌸 Restore
🌸 Recondition
🌸 Return
🌸 Refine

Personally I love this diagram discussing the ways in which we need to monitor, adjust, improve, ‘pull back’ when returning to running. It highlights the importance of listening to our body, taking restorative days and strengthening to help refine performance.

Ultimately this diagram shows a biospsychosial approach emphasising that returning to running and sport should not be rushed in the post-natal stage. This model considers a period of over 16 week highlighting that recovery is much longer than previously suggested 6-8 weeks. As recent research suggests this can go on for up to or over one year.

In my earlier posts, I have referred to an earlier 2019 model for return-to-running post-natal. This model underwent extensive peer review and the below infographic was developed summarising the guidance in May 2021. It demonstrates a staged approach whilst highlighting important considerations that have been aligned with the CMO physical activity guidelines.

In 2019 a BJSM blog highlighted the pelvic health considerations for returning to return post party. Following this they developed an online survey to explore the factors that may impact return-to-running. This include 881 women who began running around 12 weeks postpartum.

74% had managed to return to running however, 84% were experiencing musculoskeletal pain with pain in the lower limb being the main complaint. Having a fear of movement was a key factor in returning to running showing the importance of addressing fear in our assessments.

Another factor identified was running during pregnancy. Not only does running in pregnancy offer a large range of health benefits but it also improves your ability to return post-natal. It is important to remember that running during pregnancy should not be up-taken if the individual did not do this prior to pregnancy.

The image attached is taken directly from the article and demonstrates important factors to consider when returning to running.

https://blogs.bmj.com/bjsm/2021/08/22/return-to-running-following-childbirth-when-the-principles-of-sports-medicine-and-pelvic-health-collide/

Virtual Pilates setup this Christmas!

The facts..

🌸During the menopause the risks of Osteoporosis largely increase.
🌸 We can lose up to 20% of bone density in the first 5 years of menopause.
🌸 Osteoporosis is a condition whereby our bones our weaken leading to high risk of fractures.
🌸 Osteoporosis progresses with no signs, symptoms or pain often until you experience a fracture.
🌸 Areas that are at risk are the spine, pelvic, wrists and shoulders.
🌸 Bone healthy foods should be included in your diet and include those high in calcium such as yogurt, milk, kale and many more.
🌸 Vitamin D supplements can help improve our absorption of natural and supplemented calcium.
🌸 Doing 50 hops a day can help improve bone density,
🌸 Exercise including strength training, walking, running, Racket games, Pilates and Yoga can help you build you bone density
🌸 However in menopause exercise barriers are normally related to pelvic floor dysfunction - this is why it’s so important to seek advice and support!

Menopause and HRT

🌸 One of the main reasons menopausal women do not want to take HRT is due to the risk of breast cancer. This has come from biased and non-evidence-based opinions.

🌸 Breast cancer is very common. There is a 1 in 8 chance of developing it, regardless of whether you take HRT or not. HRT has NOT been shown to have statistically significant increased risk of breast cancer associated with it. In fact, women taking oestrogen only HRT have been shown to have a lower risk of breast cancer.

🌸 www.balance-menopause.com website has information and facts on Breast Cancer and HRT. This has evidence-based information regarding this. It includes discussion around young females taking HRT, combined HRT and women taking HRT following a hysterectomy. It also discusses the individuals with a family history of breast cancer.

🌸 There are many different types of HRT. Each one comes with its own different benefits and risks. That's why when discussing HRT it is important to understand what type of HRT they are taking.

🌸 The average age of the menopause is 51 years. Evidence has shown women under the age of 51 do NOT have any increased risk of getting breast cancer. This is because young women who are taking HRT are simply replacing the hormones their body would have been producing.

🌸 If you do have a family history of Breast Cancer, or have had Breast Cancer yourself in the past you may still be able to take some forms of HRT. However, this needs to be carefully discussed with your GP or a doctor who specialises in menopause.

🌸 If you have any more questions, message me privately!

Axillary Web Syndrome (AWS)

Cording also known as AWS is a common, painful side effect of lymph node removal post breast cancer surgery. However, it is often left untreated.

Lymph nodes are removed to determine whether the cancer has spread.

Following lymph node dissection a woman may notice pain within her armpit, particularly when reaching the arm up or out to the side. This condition normally starts a couple of days to weeks post surgery. This tightness can be start in the armpit, extend to the arm and can even run down to the elbow. Or it can affect the chest wall.

Over time this cord thicken and can become palpable and visible to the eye. Cords vary in thickness and how many there are - some individuals may develop one or a few.

The first sign is normally a restriction in movement, normally before the cord is visible. Seeing a specialised physiotherapist for this is very important to ensure you regain full range of motion and prevent long-term pain, immobility and conditions such as frozen shoulder.

Treatment involves soft tissue mobilisation, massage, stretches and strengthening. This is key for anyone going on to have radiotherapy following treatment.

If you have any further questions please give me a message!

***REVIEW***

Charlotte is a fantastic pilates teacher . I had several blocks of pilates lessons with her, all remote, via Zoom. Her instructions are clear and the exercises really helped me to improve in strength and flexibility. The lessons were a welcome reprieve during lock down. Her expertise as a physiotherapist was also really helpful, particularly as I was worried about restarting pilates after having injuries.I’d thoroughly recommend her. Thank you Charlotte!