Home working-perfect for saving time but disastrous for your posture!

Now that we are all having to adapt to working from home this has many advantages, less time commuting , being more productive,and in many cases  financial savings!

On the downside a lot of us do not have adequate office chairs or ergonomically designed studies. Which is why we are starting to  see more patients with neck and shoulder strains.

Please take regular breaks, if doing a lot of typing try and keep your elbows into your sides, and directly  face the screen of your computer.

Three excellent exercises that you can do is the flower,rope pull, and washrag. How to do these exercises can be seen by visiting you tube.

If your neck and shoulder pain does not improve then please give us a call and book an appointment.  

Stay safe and healthy!

Knees up-Patellofemoral pain

Anyone who engages in regular  training that is two or three times a week, may at some time suffer with patellofemoral pain.

In our  practice, we  often see this injury in athletes involved in repetitive activities such as squatting with heavy weights and or ground reaction forces from running long distances. The risk of this injury maybe reduced if you follow these suggestions.

The quadriceps muscles are located on the front of the femur bone (thigh) and insert into the top of the patella or knee cap.

When the quads are contracted this pulls on the patella ligament raising the lower leg. 

It is important that the knee-cap rides evenly through its groove and for this it relies on an equal pull from each head of the quadriceps. 

Any muscle imbalance within the quadriceps muscles can misalign the knee cap leading to friction of the cartilage lining the undersurface of the knee cap.

This is one of the factors predisposing the knee-cap to the roughening of its underside or chondromalacia patellae.

Ordinarily, the underside of the knee-cap and surface of the thigh bone are covered in a film of cartilage. It is possible for damage to occur between these two surfaces, even though the cartilage allows for a friction-free glide. The cartilage is continually being rubbed away, but is able to regenerate and reform.

If the amount of wear and tear on the cartilage outstrips its capacity to regenerate then it will start to break down and wear. Microscopic cracks will form in the cartilage and if these two bony surfaces come into contact pain will result.

What can we do to prevent this injury?

One of the basic methods of preventing this condition is by warming the knees up prior to physical activity. Only carry out a half squat and ensure as you go down you place your body weight over your heels to offload the knee cap.

Passive stretching of the muscles of the lower leg may help to prevent muscle asymmetry. 

Here at Blackshot’s Osteopathic Centre we will also look at restoring the neuromotor control of the muscles around the pelvis and leg and address other remote factors that may be altering how you function when participating in physical exercise. 

Please feel free to email-blackshotsosteopathiccentre@gmail or phone 01375377034 should you need an appointment. 







Why are younger patients coming to our clinic?

Younger patients are attending Blackshot’s Osteopathic Centre with neck and shoulder pain.This blog considers acute and chronic soft tissue conditions that cause neck pain.

Structures of the neck that are likely to cause pain are the zygapophyseal joints, cervical discs, the ligaments and muscles of the neck, and neural structures.


Non specific neck pain can arise under both traumatic and non traumatic conditions.A thorough case history and physical examination is taken to establish the duration and time course of neck pain, mechanisms of injury, and factors that may perpetuate, aggravate or ease the patients discomfort.

By way of example if reading aggravates pain this may indicate that prolonged flexion is aggravating the intervertebral disc or posterior cervical structures such as the neck extensors.If looking up (extension) aggravates the pain, this may suggest zygapophyseal joint involvement.

Occupational factors

Enquiry about the patient’s sport(s), hobbies, and occupation and their relationship to the patient’s neck pain provides our osteopaths with vital information regarding typical postures and movements and loads that your neck is being subjected to, that may contribute to the patient’s ongoing symptoms.

This information can guide the need for an ergonomic evaluation of the work station, or a biomechanical analysis of how the patient carries out their sport.

Treatment of neck pain.

Soft tissue techniques for the treatment of increased muscle tone or trigger points, muscle shortening, scar tissue and fascial tightness.

They may be beneficial in helping the patient relax prior to performing joint mobilisations or manipulations.

To address long- term rehabilitation objectives a carefully selected exercise programme can be discussed.

If you are suffering from neck pain please phone or email to arrange an appointment. Our details can be found on our contact us page.


As Autumn approaches…

As the nights draw in and the temperatures drop we can become less active causing joints stiffness, muscle tension and pain.

It is tempting to simply reach for the painkillers or anti-inflammatories like ibuprofen. If the pain persists we might resign ourselves to a trip to the GP for help. Then we may find ourselves taking time out for x-rays and hospital visits and perhaps trips to the physiotherapist for an exercise treatment plan.

BUT HERE at BLACKSHOTS OSTEOPATHIC CENTRE we work in a very different way. 

We prefer to treat you and your pain holistically. That is to say if you are suffering with a painful wrist , the actual cause might be as far away as in your upper back or neck!

Surprising isn’t it? So if we only treated the painful area we might be missing the actual cause of that pain and be failing to fix the problem. This Osteopathic approach means that we get to the bottom of your pain faster and perhaps  save you all that time being referred here , there and everywhere.

This is how Osteopathy differs from other therapies.

When we’ve taken your full medical history and details of your current problem, we begin to piece together the background factors that may have caused your pain.

There are no magic formulas either. Every case is different depending on lifestyle, health, previous strains or accidents which merely give us clues as to why you are suffering pain.

Our aim is to unravel your story and decipher where the problem actually is. Why not give us a call to arrange an appointment?