Your Hamstring muscles are key muscles in your body. You generally think of them only when they are injured – especially in sport.

The Hamstrings are used extensively when you run – especially quickly.
However the Hamstring muscles (there are 3 of them) are the principal muscles in controlling your pelvis when you are standing. They control the tendency of your Pelvis to tip forward -Anterior Tilt.

It is in this role that they can become over-active and they can contribute to Low Back Pain.

Hamstrings and Self Myofascial Release

Self Myofascial Release is a technique where you can move the muscle and it surrounding fascia and this can change the tone in the muscle and relax it. Fascia is a connective tissue that surrounds muscles and organs alike in the body. Think of it as ‘cling film’ around the muscle.

In Self Myofascial Release you can use a foam roller to get relaxation of the Hamstrings.
When you roll the skin, fascia and muscle over a foam roller you gently move these structures relative to each other and you can free off areas where they can ‘stick’ together and reduce mobility.

Self Myofascial Release Hamstrings – technique

Sit on the floor with your foam roll and place the back of your leg over the roll just below your buttock. Gradually move backwards while putting some weight through the leg moving your leg over the roller.

If you find a tender spot then just move back and forth over the tender area – it may ease off. If it does not ease then hold the the position of maximum tenderness for 30 second or so and it should ease. you can hold this position for up to 2 minutes – it will release!

When you have released the tender spot continue to roll up and down searching for more tender areas. Don’t forget to go back up tothe buttock and then rotate your leg slightly and start again.

Continue until you have successfully released all the tender areas in the muscle group with this Self Myofascial Release of Hamstrings

Click on the video below for a demonstration.

This is a 15cm (6 inch) diameter roller that is 45cm (18 inches long)
Extremely hard wearing and is ideal for home or gym use.
Colour: Blue

This is a 15cm (6 inch) diameter roller that is 90cm (36 inches long)
High density sturdy EVA foam for effectiveness and durability
Myofascial release bumps to help break up adhesions
Unique stimulating bumps are better than flat rollers
Extra Long 96cm better surface area and options
Versatile for balance and massage with traction

Many patients find that applying local heat to their lower back makes it less painful and easier to move about.
There are many simple ways of applying heat to your back -

• Hot water bottle
• Heat rub
• Microwaveable wheat packs
• Heated back support

Apply Heat Pad to your Back Safely

The secret of applying heat to your lower back safely is not to heat up the skin TOO much. I have seen patients with the “tartan” back from applying too much heat for too long a period.

The heat should NOT “be as hot as you can stand it” but rather just comfortably hot.

Normal Skin Sensation Test

It is a sensible precaution to check whether you have normal hot and cold sensation in your skin before applying heat (or ice packs for that matter). All you need is a partner to put hot water in one glass container and iced water in another. They then touch them one of them off your skin in the area to which you are going to apply the heat. They don’t tell you or let you see which glass is touching the skin. You must be able to accurately tell them whether it is hot or cold. Test both hot and cold but make it difficult by applying the same one more than once!

Low Back/ Lumbar Heat Pads

Microwaveable Backwrap

Lumbar Support Belt – with Reflective Heat

Microwaveable Wheat-bag

Back pain, Neck pain or Sports injuries, Bothwell Physiotherapy has provided a high standard of care to over 2,400 patients as Physiotherapist Hamilton since the clinic was established in 1985.
The principal physiotherapist at Bothwell Physiotherapy is Gillian Morrow. Gillian has worked at the clinic for 8 years now.
Bothwell Physiotherapy has close links with Hamilton as the clinic’s founder Ian Constable was born in Hamilton and went to school there. He played for Hamilton Rugby Club for many years and took over as interim physiotherapist Hamilton Accies when Bobby Reid died. Ian also helped set up and run the Hamilton District Council Sports Injury Clinic at Blantyre Sports Centre nearly 30 years ago.
The clinic was proud to provide physiotherapy services for South Lanarkshire Council for many years and treated large numbers of employees.

If you are suffering from BACK pain or NECK pain or have a SPORTS INJURY and searching for an physiotherapist in Hamilton then please phone Bothwell Physiotherapy Hamilton Road on 01698 85 44 74 for an appointment – nearly 2,500 of your neighbours have. We are less than 2 miles from Hamilton and that takes less than 5 minutes. Many of you pass within 0.5 of a mile as you travel to and from work!
We work Monday to Friday and we are open late on a Tuesday, Wednesday and Thursday evenings till after 8 pm.

Click What to expect at Bothwell Physiotherapy for more information about what we do and how we work.

Directions from Hamilton

1. Head for the top of Almada Street
2. Take Bothwell Road heading past Hamilton Race Course and follow to the roundabout
3. At the mini-roundabout, take the 1st exit heading to Hamilton/Bothwell/Uddingston/B7071
4. The Clinic is at the first set of Pedestrian Lights (on your Right)

Park in the street on your Left immediately before the lights OR on the Right immediately after the lights.

If you are using Sat Nav -
the postcode for Bothwell Physiotherapist Blantyre is G71 8NA

Bothwell Physiotherapy has provided a high standard of care to many patients from Baillieston since the clinic was established in 1985.
The principal physiotherapist at Bothwell Physiotherapy is Gillian Morrow. Gillian has worked at the clinic for 8 years now.
At one point Gillian worked in Baillieston for several months and a few of you may know her from then.
If you in pain and searching for an experienced physiotherapist in Baillieston phone Bothwell Physiotherapy on 01698 85 44 74 for an appointment – it is easier than going into town. We are less than 5 miles from Baillieston town centre and that takes less than 10 minutes.

Click What to expect at Bothwell Physiotherapy for more information about what we do and how we work.

Directions from Baillieston

Take the Motorway
Take the A8 out of Baillieston and then take 3rd exit on the roundabout and take the M73 slip

1. Follow M73 toward Carlisle/M74 follow for 1.7 miles
2. Keep left at the fork and follow signs for M74/Carlisle and merge onto M74 for 3.0 miles
3. At junction 5, exit toward E Kilbride/Coatbridge/Bellshill/Edinburgh/A8
4. At the roundabout, take the 4th exit onto A725 heading to Hamilton/Uddingston/E Kilbride
5. Keep in the right-hand lane
6. At the roundabout, take the 2nd exit heading to Hamilton/Bothwell/Uddingston/B7071
7. Turn right at mini-roundabout heading for Bothwell/Uddingston/B7071
8. The Clinic is at the first set of Pedestrian Lights (on your Right)

Park in the street on your Left immediately before the lights OR on the Right immediately after the lights.


ALTERNATIVELY

Directions from Baillieston Health Centre

• Head southwest on Muirside Rd toward Nelson St
• Turn left at Nelson St 0.3 mile
• Turn right at Muirhead Rd 0.3 mi
• Turn right to stay on Muirhead Rd 486 ft
• Turn left at Baillieston Rd 0.4 mi
• At the roundabout, take the 1st exit and stay on Baillieston Rd 381 ft
• Turn left at Hamilton Rd/A74



At This point you can take the M74 in 0.7 miles

• Turn right to merge onto M74 toward Carlisle 2.6 mi
• At junction 5, exit toward E Kilbride/Coatbridge/Bellshill/Edinburgh/A8 0.2 mi
• At the roundabout, take the 4th exit heading to Hamilton/Uddingston/B7071/E Kilbride 0.4 mi
• Keep right at the fork
• At the roundabout, take the 2nd exit onto Bellshill Rd heading to Hamilton/Bothwell/Uddingston/B7071 0.3 mi
• Turn right at Hamilton Rd/B7071 0.4 mi
• The Clinic is at the first set of Pedestrian Lights (on your Right)
• Park in the street on your Left immediately before the lights OR on the Right immediately after the lights.



Or you can go through Uddingston

• follow Hamilton Rd/A74 for 0.9 mi
• At Glenearn Park, take the 2nd exit onto Glasgow Rd/A74 0.7 mi
• Continue onto Main St/B7071 for 1.8 miles to the clinic on your right.

Count the Traffic Lights

• There are lights at Bothwell Castle Golf Club, then at Bothwell Bridge Hotel
• then pedestrian lights in the centre of Bothwell
• Bothwell Physiotherapy is found at the next set of pedestrian lights
• Park in the street on your Left immediately before the lights OR on the Right immediately after the lights.

Back pain, Neck pain or Sports injuries, Bothwell Physiotherapy has provided a high standard of care to over 680 patients from Blantyre since the clinic was established in 1985.
The principal physiotherapist at Bothwell Physiotherapy is Gillian Morrow. Gillian has worked at the clinic for 8 years now.
Bothwell Physiotherapy has close links with Blantyre as the clinic’s founder Ian Constable helped set up and run the Sports Injury Clinic at Blantyre Sports Centre nearly 30 years ago.

If you are in pain and searching for an physiotherapist in Blantyre phone Bothwell Physiotherapy on 01698 85 44 74 for an appointment – nearly 700 of your neighbours have. We are less than 2 miles from Blantyre and that takes less than 5 minutes. Many of you pass within 0.5 of a mile as you travel to and from work!

Click What to expect at Bothwell Physiotherapy for more information about what we do and how we work.

Directions from Blantyre

1. Head for East Kilbride Express-way
2. Take A725 heading for the M74 and follow to the roundabout
3. At the roundabout, take the 1st exit heading to Hamilton/Bothwell/Uddingston/B7071
4. Turn right at mini-roundabout heading for Bothwell/Uddingston/B7071
5. The Clinic is at the first set of Pedestrian Lights (on your Right)

Park in the street on your Left immediately before the lights OR on the Right immediately after the lights.
If you are using Sat Nav then the postcode for Bothwell Physiotherapist Blantyre is G71 8NA

Bolton Wanderers defender Sam Ricketts has been ruled out for the remainder of the season after sustaining a ruptured Achilles Tendon in Wednesday’s 1-0 FA Cup fourth-round replay victory over Wigan Athletic at the DW Stadium. The Wales international full-back is expected to be out for six months and ha an operation on Friday.
Speaking ahead of Sunday’s fifth round fixture away to Fulham, Coyle said: “Unfortunately Sam has ruptured his Achilles and he will be operated on today”.
The Wales international had to be carried off on a stretcher in the second half after going to ground in an attempt to close down Victor Moses.
“He has been outstanding for us and our immediate thoughts go to him as we wish for a speedy recovery,” added Coyle.
Coyle added: “I think he just went to recover as Moses was raiding for Wigan, and it looked innocuous, but he has certainly damaged his Achilles, that is for sure. He has put his foot down and stumbled, so it is very unfortunate.”
“Sam will get all the help from the club that he requires, but we will now have to get on with everything.”
Coyle refused to blame the state of the Wigan’s pitch which has now been re-laid after tearing up in recent weeks.

Where is your Achilles tendon?
The Achilles Tendon is the lengthy tendon that connects the calves to your heel in the back of your lower leg.
It comes in all shapes and forms – ranging from long and thin to short and thicker nevertheless they all do exactly the same task – move forces from your calves to the feet and vice versa.
The Achilles tendon (or even more correctly tendocalcaneus) is the thickest as well as most robust individual tendon.
It starts close to the middle of the lower leg and reaches as much as 15cm in length before attaching to the hindfoot (calcaneus).

Achilles Tendon Surgery
The Achilles Tendon usually ruptures around 5 cm higher than the heel attachment. The edges separate from one other a bit like cutting the ends of an elastic band.
These edges are pulled together at the operation and stitched using sturdy sutures. In the past the patient was put in a plaster cast with the foot aiming down and it was hoped that the tendon cured well enough to deliver functionality. Surgical treatment was thought to be much less appropriate due to the fact there was an increase risk of an infection especially since the wound in the lower-leg needed to be 20 centimetres long to get proper access to the tendon. The surgery is now able to performed through very small incisions which has a far lower risk of infection.

Operative correction of the torn tendon is almost always essential in sportspeople and is carried out so as to regain the ideal strength of the Achilles, as well as the normal pushing-off strength in the foot. The strength of the muscles is dependent upon the proper stiffness between the muscle and the tendon. The only method that the correct tension on the tendon can be set is by precisely restoring the tendon edges.

This is a quote from the specialist who operated on David Beckham Achilles Rupture – Dr Orava said: “Today we allow patients to do motion earlier than before. In this case we try to get motion back as soon as possible. The operation takes less than one hour. [After the] first month, there can gradually be more and more motion and muscle contractions, and very gradually [shifting] from light training to harder training in the second month. After that, one is usually able to walk and maybe start running lightly after two months if everything goes fine. All this depends on the type of tear.”
“Top athletes usually heal well but it’s a few months until you are back at the same level as you were before. I don’t think it is a big difference to be [aged] 25 or 35, it will be three, four, five months. Most of these patients come back at the same level, even in a top soccer player.”

Bothwell Physiotherapy has close links with Larkhall over the past 10 years or so when we provided NHS physiotherapy services at the busy “The Surgery” medical practice when Dr Parker and Dr Smart were senior partners there. In addition to this we have seen over 625 patients from Larkhall at the clinic in Bothwell.

Bothwell Physiotherapy Clinic is only a 5 minute trip down the M74 motorway.

This is a fully interactive Google Map – use the arrows to zoom in

Directions from Larkhall

1. Head for M74 junction 7 to merge onto M74 for 4.4 miles
2. OR Head for M74 junction 8 to merge onto M74 Glasgow for 7.4 miles
3. At junction 5, take the A725 exit to Bellshill/Coatbridge/E Kilbride/Edinburgh/A8
4. Keep in the right-hand lane
5. At the roundabout, take the 2nd exit heading to Hamilton/Bothwell/Uddingston/B7071
6. Turn right at mini-roundabout heading for Bothwell/Uddingston/B7071
7. The Clinic is at the first set of Pedestrian Lights (on your Right)

Park in the street on your Left immediately before the lights OR on the Right immediately after the lights.

Bothwell Physiotherapy Glasgow has provided a high standard of care to over 6400 patients from the Glasgow postcode area. Bothwell Physiotherapy Clinic is less than 13 miles from central Glasgow with 11.5 miles of that motorway that means it only takes around 15 minutes.
There is easy on street parking all around the Clinic – compare that to finding a space in the city centre!

This is an interactive map – use the controls to zoom etc.

Directions from Glasgow Charing Cross

1. Take the M8 and follow signs for Edinburgh/Carlisle/M73/Stirling/M80 for 5.8 miles
2. At junction 8, exit onto M73 toward Carlisle/M74 follow for 1.7 miles
3. Keep left at the fork and follow signs for M74/Carlisle and merge onto M74 for 3.0 miles
4. At junction 5, exit toward E Kilbride/Coatbridge/Bellshill/Edinburgh/A8
5. At the roundabout, take the 4th exit onto A725 heading to Hamilton/Uddingston/E Kilbride
6. Keep in the right-hand lane
7. At the roundabout, take the 2nd exit heading to Hamilton/Bothwell/Uddingston/B7071
8. Turn right at mini-roundabout heading for Bothwell/Uddingston/B7071
9. The Clinic is at the first set of Pedestrian Lights (on your Right)

Park in the street on your Left immediately before the lights OR on the Right immediately after the lights.

Bothwell Physiotherapy has provided a high standard of care to over 720 patients from Motherwell since the clinic was established in 1985.
The founder of the clinic was Ian Constable who worked as physiotherapist at Motherwell FC for a short spell with Tommy McLean in 1988.
Ian also set up and ran the physiotherapy (Motherwell) clinics for British Steel at Ravenscraig and Dalzell Works between 1986 and 1991.
The principal physiotherapist at Bothwell Physiotherapy is now Gillian Morrow.
Gillian has worked at the clinic for 8 years now.
As you can see Bothwell Physiotherapy & Motherwell have many close links.

If you in pain and searching for an experienced physiotherapist in Motherwell phone Bothwell Physiotherapy on 01698 85 44 74 for an apointment. We are around 4 miles from Motherwell town centre and that takes less than 9 minutes. Many of you will pass within 0.5 of a mile as you travel to and from work along the M74! Why not arrange an appointment and drop in on your way home!

Bothwell Physiotherapy from Motherwell

Head towards Hamilton and M74
Turn left to merge onto M74 Glasgow for 2.2 miles
At junction 5, take the A725 exit to Bellshill/Coatbridge/E Kilbride/Edinburgh/A8
Keep in the right-hand lane
At the roundabout, take the 2nd exit heading to Hamilton/Bothwell/Uddingston/B7071
Turn right at mini-roundabout heading for Bothwell/Uddingston/B7071
The Clinic is at the first set of Pedestrian Lights (on your Right)
Park in the street on your Left immediately before the lights OR on the Right immediately after the lights.

Open Late

We are open late Tue Wed & Thu evenings so you avoid peak times for traffic.
Phone Bothwell Physiotherapy for an appointment now on 01698 85 44 74