Ouch! What to do when you sustain an injury

Posted by on Sep 29, 2016 in Information Sheets, News, Osteopathy, Resources | Comments Off on Ouch! What to do when you sustain an injury

Sprains and strains to muscles and joints happen to all of us and for most they are a painful, but temporary, reminder to be a little more careful. Prompt action can help your body to heal faster and may prevent further injury or prolonged pain.   Strained or ‘pulled’ muscles often happen when we over exert untrained muscles, train without properly warming up or try to go beyond a joint’s natural flexibility. Sometimes we feel the pain straight away, however some injuries might not cause pain until later on. What can you do? Remember RICE (Relative rest, Ice, Compression, Elevation), using these can help to relieve the pain and start the healing process. Relative rest: The first thing to do if you feel pain is to reduce the offending activity – pain is usually your body’s way of telling you that there is something wrong that needs your attention. It can be normal to feel a little sore after exercises for a day or two, but if it is more than this, pushing through the pain is rarely beneficial. However movement stimulates the healing process so stay as mobile as you comfortably can. Try to keep the joint moving through a comfortable range of motion, without forcing it to the point of pain. This will help to encourage blood flow and keep your joint flexible whist it heals. This is particularly relevant for back pain as gentle exercise, such as walking, can help. You should slowly build your activity levels up as soon as your symptoms begin to resolve and as soon as you are able. Ice: Cooling the area using an ice pack can help to reduce swelling and pain. Wrap a thin tea towel around the area so as to avoid direct skin contact and then apply the pack to the injured area for 10 – 15 minutes. You should repeat this several times per day for the first 72 hours. This will help to control inflammation, making it easier for your body to get blood and nutrients to the area and resolve the injured tissues. Compression: Gently applying a compression dressing may help to temporarily support the injured joint and reduce swelling, though remove this immediately if there are signs that this is reducing the circulation to the area (numbness, pins and needles, the skin turning white or blue etc). Elevation: If the injury is in the lower limb (ankle or knee), elevating the area a little can make it easier for your body to drain fluids that might accumulate around the area causing swelling. For example, if you’ve hurt your knee, sitting down with the knee raised on a low foot stool may ease your pain.   Seek medical attention. If you have pain that can’t be controlled with over the counter painkillers, can’t put weight on the injured limb, experience paralysis or loss of sensation or the swelling is very bad seek help from your local A&E department, urgent care centre or telephone 111 for advice. If the pain or swelling fails to improve within a week, a visit to an osteopath may be beneficial. They will be able to assess the injury, advise you on the correct treatment and can provide some manual therapy which may help it get better...

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Are our children’s school bags too heavy?

Posted by on Sep 6, 2016 in News | Comments Off on Are our children’s school bags too heavy?

As I waved off my eldest to start high school today I was conscious of the enormous rucksack on her back: PE kit, mobile phone, a pencil case stuffed with every florescent coloured pen known to man, the trusty maths kit and that’s before she gets any exercise or text books! Our children, even at primary age can end up carrying bags that are far heavier than they should be and in some cases this can lead to neck , shoulder or back pain. Bear in mind these tips when choosing and packing school bags Prevention is always better than cure, so as a general guideline your child should not be carrying any more than 15% of their body weight . A third of children use a one strapped bag, this will load the weight onto one shoulder and can easily  lead to neck and shoulder pain. Where possible choose a rucksack with adjustable straps and encourage your child to wear it properly over both shoulders. If they simply won’t entertain the idea of a rucksack advise them to swap the bag to the other shoulder from time to time. Overloading the bag in an attempt to always be prepared is not advisable. Every night spend a few minutes taking out anything that is not necessary. Encourage the use of lockers whenever possible. Adjust the straps of the bag so that it is held close to your childs back. Don’t load all the heavy items at the bottom , try and evenly distribute them so the bag does not sag down and pull back on the shoulders. If your child is suffering from back neck or shoulder pain don’t ignore it, get advice from your GP or speak to your local...

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Osteoporosis awareness and prevention

Posted by on May 25, 2016 in News, Osteopathy, Resources, Uncategorised | Comments Off on Osteoporosis awareness and prevention

May is osteoporosis Awareness and Prevention Month Osteoporosis is a condition in which the usually strong support struts that make up the inside of most bones becomes thinner, which can lead to bones becoming fragile and breaking easily, resulting in pain and disability. It is estimated that around 3 million people in the UK have osteoporosis. In the UK, one in two women and one in five men over the age of 50 will fracture a bone, mainly due to poor bone health. Many people living with osteoporosis are unaware that they have fragile bones until they have a fracture because osteoporosis is often a silent condition, giving no pain or other symptoms to alert you to the fact until the worst happens. Those that smoke or drink in excess of the recommended daily alcohol intake are at greater risk, but gender, genetics, age, race and low body weight are all contributing factors. However, it’s not all doom and gloom! There is a lot you can do to prevent the condition, and to reduce your chance of breaking a bone if you do get it. Your osteopath can advise you on exercises and can even help to screen you for the condition using a special online screening tool called the FRAX questionnaire and can give you dietary, exercise and lifestyle advice to help manage your risk factors to reduce the impact of the condition on your lifestyle. To find out more about the prevention, diagnosis and treatment of osteoporosis, contact the National Osteoporosis Society via their confidential helpline (0808 800 0035) or by visiting their website at:...

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A new study shows that Acupuncture can help with neck pain

Posted by on Mar 2, 2016 in acupuncture, News | Comments Off on A new study shows that Acupuncture can help with neck pain

New research shows acupuncture can help with long term or chronic neck pain Chronic neck pain is a common condition in the adult population. As well as being painful and disabling, it is associated with significant costs to the individual, their families, the NHS and society in general. As more research into the effectiveness of interventions is needed, Arthritis Research UK funded the £720,000 ATLAS trial evaluating both Acupuncture and Alexander Technique for chronic neck pain. The results of this trial have now been published in the prestigious Annals of Internal Medicine 1. This large-scale investigation found that the use of acupuncture can significantly relieve chronic neck pain. The study recruited over 500 patients from GP practices in the North of England. Participants were randomly placed in three groups: one group was offered acupuncture based on traditional Chinese medical theory plus usual care; another received Alexander Technique plus usual care; and the third and final group received usual care alone. In all three groups, usual care over the 12 months included prescribed medication and visits to GPs, physiotherapists and other healthcare professionals. The research showed that at 12 months, pain was reduced by 32 per cent for those receiving acupuncture, (a 25 per cent reduction would be seen as clinically relevant). Patients were also found to be better able to cope or reduce their pain levels without resorting to medication. These results are particularly encouraging as the participants had suffered neck pain for an average of six years, but were still able to gain some relief from their acupuncture sessions. 1

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Can you stick to your New Years resolutions?

Posted by on Jan 6, 2016 in News, Osteopathy | Comments Off on Can you stick to your New Years resolutions?

Its that time of year again! As 2016 begins many of us will be reassessing our health and fitness routines. Keeping active is key to feeling fit and well physically and mentally. Movement and exercise keeps the back healthy, flexible and strong and can help to reduce spinal pain. Whatever your exercise choices are, begin your routine gently with a good warm up period and include stretching as part of your warm down. You should not feel pain during your routine but you may feel some discomfort for a day or two after using your muscles. Have a rest day in between fitness work when you first begin. Often too much too soon is the main reason for injury. Could you benefit from osteopathy? We can help you to understand why you might have pain or suffer from recurrent injury. Our osteopaths are experts in bodies and how they work. We have knowledge and experience that can help you to pinpoint which areas of your body are in need of stretching, which areas need strengthening and help you to stay on track with your new years resolution!...

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Christmas Time!

Posted by on Dec 16, 2015 in News, Uncategorised | Comments Off on Christmas Time!

The festive season is upon us once more! Don’t forget you can book online or leave a message on our answer phone if you need to book an appointment outside of reception opening times. CHRISTMAS OPENING TIMES Monday 21st 9:00am – 5:30pm Tuesday 22nd 9:00am – 2:00pm Wednesday 23rd 9:00am – 6:00pm Thursday 24th Closed Friday 25th Closed Monday 28thClosed Tuesday 29th 9:00am – 2:00pm Wednesday 30th Closed Thursday 31st 10:00am – 3:30pm Friday 1st Closed Monday the 4th January back to normal! We wish you all a very Merry Christmas and a Happy New...

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