physiomedicine

Say Goodbye to "Text Neck" and Office Back Pain: A 10-Minute Routine That Works

Fri, 13 Mar 2026 13:22:08 GMT

If you spend long hours sitting at a desk or staring down at your phone, you’re likely familiar with the discomfort of neck and back pain. Whether it’s the infamous "text neck" (forward head posture) or the aching back that comes with office life, poor posture can place up to 60+ pounds of pressure on your spine. The good news? You don’t need to spend hours in the gym to feel relief. A simple, daily 10-minute routine can help reverse the damage caused by these slumped, static positions, improving mobility, reducing pain, and realigning your spine. Let’s explore how you can make a quick but effective change to your posture every day.

The 10-Minute Daily Fix Routine

Perform these movements consecutively for just 10 minutes each day to combat postural stress and improve spinal health:

1. Breathing (90 sec)
Sit tall in a chair, feet flat on the ground, and take deep breaths to reset your spine. Focus on relaxing your shoulders as you breathe in and out slowly, allowing tension to release from your neck and upper back.

2. Chin Tucks (90 sec)
While sitting up straight, gently pull your chin straight back, as though you’re trying to make a double chin. Hold the position for 3 seconds and repeat 8-10 times. This exercise strengthens the muscles in your neck and helps correct forward head posture.

3. Doorway Chest Stretch (2 min)
Step through a doorway with your arms raised to 90 degrees. Place your forearms against the doorframe and gently lean forward to open up your tight chest muscles. Hold the stretch for 30 seconds, then repeat. This will help combat the rounded shoulders that often accompany poor posture.

4. Thoracic Extension (2 min)
Sit in a chair with your feet flat on the ground and hands behind your head. Slowly lean back over the top of the chair to open up the mid-back. Perform 6 slow repetitions to help stretch and mobilise the upper spine.

5. Wall Angels (2 min)
Stand with your back against a wall and your arms raised to form a "W" shape. Slowly slide your arms up along the wall, keeping your ribs down and elbows in contact with the surface. Perform 10 reps. This exercise strengthens the upper back and helps prevent slumping.

6. Neck Rolls (1 min)
Gently roll your head from side to side to release tension in the neck and shoulders. Perform this for about 1 minute, letting go of any tightness in the upper body.

Why Does My Neck Hurt When I Work?

Neck pain, especially during work, is a common issue for many people. The primary culprit is often poor posture, particularly "tech neck"—the tendency to lean forward or tilt the head downwards for extended periods. But neck pain can also be caused by a combination of other factors, such as improper ergonomics, muscle tension from stress, and weak upper back muscles. Let’s take a look at some of the most common reasons your neck might hurt at work:

1. Poor Posture & Tech Neck
When you constantly look down at your phone or lean forward to view your computer screen, you’re straining the muscles in your neck. This results in muscle fatigue and can lead to chronic neck pain.

2. Improper Ergonomics
A poorly set-up workstation can wreak havoc on your posture. If your monitor is too low, your chair lacks lumbar support, or your desk isn’t at the right height, your body will compensate by adopting uncomfortable positions. This creates tension in your neck and upper back.

3. Prolonged Static Position
Sitting in the same position for hours on end causes muscle fatigue and stiffness. It’s important to get up and move regularly to avoid straining muscles in the neck and back.

4. Muscle Tension & Stress
Mental stress can manifest physically, often in the form of tightness in the neck and shoulders. This is especially common when dealing with a heavy workload or tight deadlines.

5. Weak Upper Back Muscles
If the muscles that support your spine aren’t strong enough, the muscles in your neck will have to overwork to make up for the lack of support, leading to pain and discomfort.

3 Quick Fix Exercises for Immediate Relief

If you’re experiencing neck pain and need relief quickly, try these exercises to alleviate discomfort:

1. Chin Tucks (10 reps x 3 sets)
Stand against a wall with your back straight. Gently pull your chin straight back, creating a "double chin." Hold for 5 seconds and repeat 10 times for each set.

2. Upper Trapezius Stretch (30 sec each side)
Tilt your head sideways, bringing your ear toward your shoulder. Hold gently, feeling a stretch along the side of your neck and upper trapezius muscle. Hold for 30 seconds on each side.

3. Wall Angels (10 reps)
Stand with your back flat against a wall and your arms in a "W" position. Slowly slide your arms upwards, keeping your elbows in contact with the wall. Repeat 10 times for a full set.

When to Seek Professional Help

If you’re experiencing any of the following symptoms, it may be time to consult with a healthcare professional:

Arm Weakness
Persistent Headaches
Tingling in Fingers
Pain Lasting More than 2 Weeks

These symptoms could indicate nerve irritation or more serious issues that require professional assessment and treatment. It's essential to address these concerns early to prevent long-term damage.

�� At Physio Medicine , we go beyond just treating symptoms—we focus on correcting the root cause of poor posture and related pain, helping you achieve lasting relief and improved well-being.

Neck pain caused by poor posture is a common problem, especially in today’s tech-driven world. Whether it’s the result of "text neck" or sitting at a desk for hours, a simple daily routine focusing on proper posture and targeted exercises can make a huge difference in reducing pain and improving mobility. By incorporating these 10-minute exercises into your day, you can significantly reduce discomfort, realign your spine, and feel better overall.

If your neck pain persists or is accompanied by more serious symptoms, don’t hesitate to seek professional help to prevent long-term complications. At Physio Medicine , we’re dedicated to helping you find the right solutions to improve your posture and live pain-free.

Engage with Us! 
Do you struggle with neck pain or poor posture at work? Let us know in the comments or share your experiences with the exercises. We’d love to hear how they’ve worked for you!

Frozen Shoulder vs. Rotator Cuff Injury: Understanding the Difference

Fri, 13 Mar 2026 13:18:13 GMT

Shoulder pain can be a real nuisance, and when you struggle to lift your arm or move it freely, it can seriously affect your daily activities. Two common causes of shoulder pain are frozen shoulder (adhesive capsulitis) and rotator cuff injuries . Though both conditions can cause significant discomfort, they have distinct characteristics that require different treatments. In this article, we’ll help you understand the key differences between frozen shoulder and rotator cuff injuries, so you can better identify your symptoms and seek the right care.

Key Differences Between Frozen Shoulder and Rotator Cuff Injury

1. Movement Restriction

Frozen Shoulder : The hallmark of frozen shoulder is severe stiffness, which restricts both active (when you move the arm yourself) and passive (when someone moves your arm for you) motion. In this condition, the joint becomes "locked," and you’ll find that you can’t move your shoulder in any direction, even with assistance.
Rotator Cuff Injury : A rotator cuff injury, on the other hand, primarily affects active motion. You’ll struggle to lift your arm or perform overhead movements, but passive motion is usually preserved. This means that someone else can still move your arm without much resistance.

2. Pain & Symptoms

Frozen Shoulder : The pain associated with frozen shoulder is typically a deep, aching pain that can feel quite diffuse. It’s often worse at night, making sleep difficult. Along with pain, you’ll experience significant stiffness, which gradually worsens over time.

Rotator Cuff Injury : Rotator cuff injuries cause sharp, localized pain, typically in the front or side of the shoulder. There’s often weakness, and the pain is most noticeable when lifting the arm or during specific movements, like overhead tasks. The pain usually comes on suddenly, often after trauma, like a fall or repetitive overhead use (think athletes or manual labourers).

3. Onset & Duration

Frozen Shoulder : Frozen shoulder develops in three stages : freezing (pain and stiffness), frozen (stiffness with reduced motion), and thawing (gradual improvement). The condition often evolves slowly over a span of 12 to 30 months, and it can take a while to fully resolve.
Rotator Cuff Injury : Rotator cuff injuries are typically acute and can occur suddenly, such as after an overhead throw, lifting something heavy, or a fall. These injuries can also be degenerative , meaning they develop over time, often due to repetitive use or ageing.

4. Risk Factors

Frozen Shoulder : This condition is more common in people over the age of 40 and is particularly prevalent in those with diabetes . Other risk factors include having a history of shoulder injury or being immobile for an extended period.
Rotator Cuff Injury : These injuries are particularly common among athletes (especially those involved in sports like tennis or baseball) or individuals who perform repetitive overhead movements at work, such as painters or carpenters. Rotator cuff injuries are also more likely to occur with age as the tendons naturally weaken.

Simple Test at Home: How to Tell the Difference

If you’re unsure whether you’re dealing with frozen shoulder or a rotator cuff injury, you can perform a simple test at home:

Lift your arm overhead : Try to lift your arm as high as you can.

If someone else can lift your arm higher without resistance : This is a good sign of a rotator cuff injury . You may still be able to move your arm passively, but you struggle with active movement.
If no one can lift your arm at all : This is more likely to be frozen shoulder , where both active and passive motion are restricted.

However, remember that this is just a basic test. A full diagnosis should always be made by a healthcare professional who can assess your condition properly.

When to Seek Professional Help

If you’re experiencing persistent shoulder pain, it’s important to consult a healthcare provider, especially if:

You cannot lift your arm or perform basic movements.
You experience sharp pain or significant weakness.
You’ve had pain for more than two weeks or it’s worsening.
You experience tingling or numbness in your arm or fingers.

A professional assessment can provide clarity on whether you're dealing with frozen shoulder, a rotator cuff injury, or another issue, and they can recommend the right course of treatment.

Treatment and Recovery

Frozen Shoulder : Treatment for frozen shoulder often involves physical therapy to gradually restore motion, anti-inflammatory medications for pain relief, and sometimes corticosteroid injections. For severe cases, surgery may be considered.
Rotator Cuff Injury : If you have a rotator cuff injury, treatment often includes rest , ice , physical therapy, and possibly corticosteroid injections for pain relief. Severe tears may require surgical intervention . Early treatment can reduce recovery time significantly.

Early intervention can make a big difference in recovery, reducing the time it takes to get back to full mobility. For frozen shoulder, starting treatment early can shorten recovery from 18 months to 4-6 months. For rotator cuff injuries, rest and therapy can help avoid surgery in many cases.

While both frozen shoulder and rotator cuff injuries involve pain and difficulty moving the shoulder, they are distinct conditions that require different approaches to treatment. Understanding the differences between these two common shoulder issues is key to addressing the underlying problem and getting the right care.

If you're dealing with shoulder pain, don't hesitate to seek medical advice. The sooner you get an accurate diagnosis, the sooner you can start the right treatment plan, reducing discomfort and speeding up recovery.

Engage with Us!
Do you have shoulder pain or suspect you may have frozen shoulder or a rotator cuff injury? Share your experiences in the comments or ask any questions! We’re here to help you understand and manage your shoulder health.

Sciatica Syndrome vs Piriformis Syndrome: Key Differences & Relief Tips

Fri, 13 Mar 2026 13:12:18 GMT

If you’ve been dealing with radiating leg pain, numbness, or tingling, you might be wondering whether it’s sciatica or piriformis syndrome. While both conditions can cause similar symptoms, they stem from different sources. Understanding whether your pain originates in your back or your buttock is crucial for choosing the right treatment and finding lasting relief.

In this article, we’ll explore the key differences between sciatica and piriformis syndrome, how to tell them apart, and the best ways to treat each condition. Let's dive into how you can identify and address the pain that’s affecting your mobility.

Key Differences: Sciatica vs. Piriformis Syndrome

1. Sciatica (Spinal Source)
Sciatica refers to pain caused by nerve compression in the lower back, often due to a herniated disc or spinal stenosis. The pain typically starts in the lower back and radiates down one leg, sometimes reaching the foot. This pain is often described as "shooting" or having an "electric" sensation and can be accompanied by numbness or tingling.

Cause : Compression of the sciatic nerve from a herniated disc or spinal stenosis.
Pain Pattern : Pain starts in the lower back and travels down the leg, often affecting the foot.

2. Piriformis Syndrome (Muscle Source)
Piriformis syndrome occurs when the piriformis muscle in the buttock spasms and compresses the sciatic nerve. While it can lead to radiating pain, the pain is usually more localized to the buttock and hip area, with less frequent pain in the lower back. The pain often worsens with prolonged sitting or specific movements.

Cause : Spasms of the piriformis muscle compressing the sciatic nerve.
Pain Pattern : Pain is localized to the buttocks and hip, with less frequent lower back pain.

How to Distinguish Between Sciatica and Piriformis Syndrome

1. Movements

Sciatica : Pain from sciatica often increases with movements like standing up, coughing, sneezing, or lifting a straight leg while lying down.
Piriformis Syndrome : Pain from piriformis syndrome tends to intensify with prolonged sitting, climbing stairs, or running.

2. Pain Location

Sciatica : The pain from sciatica can radiate from the lower back into the buttocks, down the legs, and sometimes into the feet.
Piriformis Syndrome : The pain from piriformis syndrome is primarily felt in the buttock, and while it may radiate down the leg, the leg often feels "heavy" rather than experiencing the sharp pain typical of sciatica.

Treatment Approaches for Sciatica and Piriformis Syndrome

Both sciatica and piriformis syndrome often improve with similar self-care techniques within 4–6 weeks . Treatment typically includes ice/heat therapy , NSAIDs (like ibuprofen) for pain relief, and stretching exercises . However, the specific focus of exercises will differ for each condition:

1. Sciatica Treatment
For sciatica, the primary focus is on back-specific exercises that relieve pressure on the discs in the spine and reduce compression of the sciatic nerve. These exercises help improve flexibility and strengthen the muscles around the spine.

2. Piriformis Syndrome Treatment
For piriformis syndrome, treatment focuses on stretching the glutes , performing hip mobility exercises , and using massage techniques to relieve muscle tension and reduce spasms in the piriformis muscle.

2 Relief Exercises for Sciatica and Piriformis Syndrome

1. Piriformis Stretch (30 sec x 3)

How to do it : Sit down and cross your ankle over the opposite knee. Gently lean forward to feel a stretch in your glutes and the piriformis muscle. Hold for 30 seconds and repeat 3 times on each side. This stretch targets the piriformis muscle to reduce tightness and relieve pressure on the sciatic nerve.

2. McKenzie Extension (10 reps)

How to do it : Lie on your stomach with your hands placed under your shoulders. Slowly press your upper body up, extending your back while keeping your pelvis on the floor. Repeat 10 times. This exercise is effective for relieving pressure from herniated discs that may be causing sciatica.

When to Seek Professional Help

If you experience any of the following symptoms, it’s important to seek medical advice promptly:

Progressive weakness in the leg or foot
Bladder or bowel symptoms (e.g., loss of control)
Pain that doesn’t improve within 4–6 weeks
Pain that radiates severely down the leg or into the foot

In these cases, urgent referral to a healthcare provider is required to prevent long-term nerve damage.

Sciatica and piriformis syndrome can both cause radiating leg pain, numbness, and tingling, but the root causes and treatment strategies are different. Sciatica stems from nerve compression in the lower back, while piriformis syndrome involves muscle spasms in the buttock compressing the sciatic nerve. Understanding these differences can help you pinpoint the cause of your pain and take the right steps toward recovery.

Remember, while both conditions can improve with self-care, early treatment and proper exercises are essential for faster relief. If your symptoms persist or worsen, consult with a healthcare provider to ensure proper diagnosis and treatment.

Engage with Us!
Have you experienced sciatica or piriformis syndrome? What treatments or exercises have worked for you? Share your thoughts and questions in the comments below! We’re here to help guide you through recovery.

Diet and Joint Pain: How Your Food Choices Reduce Inflammation

Fri, 13 Mar 2026 11:49:02 GMT

If you’ve ever wondered why your joints always feel stiff, swollen, or painful, it could be more than just the natural aging process. Chronic inflammation, often driven by your diet, is a major contributor to joint pain. Certain foods trigger inflammatory responses in the body, leading to discomfort, stiffness, and long-term pain in your joints. But the good news is, making simple dietary changes can have a profound impact on reducing inflammation and alleviating joint pain.

In this article, we’ll explore the link between diet and chronic inflammation, identify the foods that could be making your joints hurt, and provide steps you can take to reduce inflammation naturally through nutrition.

Why You Are Always Inflamed: The Role of Diet

Your diet plays a crucial role in regulating inflammation levels in your body. Inflammatory markers like C-reactive protein (CRP) are often elevated when you consume foods that promote inflammation. Here are the key dietary culprits that could be contributing to your chronic inflammation and joint pain:

1. Processed Foods & Sugars
Sugary drinks, candies, and refined carbohydrates like white bread and pasta spike blood sugar levels, which can trigger inflammation. These foods cause the body to release inflammatory cytokines, which are immune responses that lead to joint stiffness and pain.

2. Unhealthy Fats
Saturated fats, commonly found in fatty meats, cheese, and butter, and trans fats , which are in fried and packaged foods, have been shown to directly trigger inflammation. These unhealthy fats not only inflame adipose (fat) tissue but also disrupt the normal function of your immune system, leading to joint issues over time.

3. Excess Sodium
High salt intake from processed foods or fast food increases water retention, leading to swelling and increased pressure on your joints. This added strain can worsen joint pain, especially in areas like the knees and hips, which bear much of your body weight.

4. Alcohol & Specific Proteins
Excessive alcohol consumption can elevate uric acid levels in the body, contributing to inflammation and conditions like gout , which causes painful flare-ups in the joints. Additionally, red meat contains certain proteins that can aggravate arthritis symptoms, contributing to joint pain and inflammation.

How Diet Affects Joint Pain

Diet doesn’t just affect inflammation on a surface level—it can influence how your body handles joint stress over time. Here’s how:

1. Weight Gain
A diet high in inflammatory foods can lead to excess weight, which places significant mechanical stress on weight-bearing joints like the knees, hips, and lower back. This added stress can exacerbate joint pain and make it harder to stay mobile. Managing your weight through a balanced diet can reduce the load on your joints and improve your overall comfort.

2. Gut Health
Believe it or not, your gut health can play a direct role in joint inflammation. A poor diet can lead to leaky gut , a condition where the lining of the intestines becomes compromised. This allows harmful, inflammatory particles to leak into the bloodstream, where they travel and attack joint tissues. A healthy gut can help keep inflammation in check and reduce the strain on your joints.

3. Chronic Disease
Chronic inflammation is also linked to metabolic syndrome , a cluster of conditions that includes high blood pressure, high blood sugar, and excess fat around the waist. These issues can cause systemic, body-wide inflammation, including painful flare-ups in your joints. Over time, this chronic inflammation can contribute to conditions like arthritis and fibromyalgia , leading to widespread joint pain.

Steps to Reduce Inflammation and Alleviate Joint Pain

Making a few simple changes to your diet and lifestyle can help reduce inflammation and provide much-needed relief to your joints. Here are some steps you can take today:

1. Follow a Mediterranean Diet
The Mediterranean diet is packed with anti-inflammatory foods like fruits , vegetables , whole grains , olive oil , and fish . This diet is rich in omega-3 fatty acids and antioxidants, both of which have been shown to help reduce inflammation and improve joint health.

2. Eliminate Trigger Foods
Cutting back on foods that trigger inflammation is key to reducing joint pain. Limit or avoid sugary drinks , red meat , and processed, fried, or fast foods . Instead, focus on whole, nutrient-dense foods that support overall health and reduce inflammation.

3. Stay Hydrated
Proper hydration is essential for joint health. Drinking enough water helps lubricate the joints, reducing stiffness and improving mobility. Aim for at least 8 glasses of water a day to keep your joints feeling fluid and reduce the risk of inflammation.

4. Monitor Lifestyle Factors
Your diet is only part of the equation when it comes to managing inflammation. Chronic stress, lack of physical activity, and poor sleep can all contribute to higher inflammation levels in the body. Focus on managing stress through relaxation techniques like yoga or meditation, getting regular exercise, and improving your sleep quality to help keep inflammation under control.

If you’re constantly battling joint pain and inflammation, your diet might be one of the key factors contributing to your discomfort. By cutting out inflammatory foods like processed snacks, refined sugars, and unhealthy fats, and incorporating anti-inflammatory foods into your meals, you can significantly reduce joint pain and improve your overall quality of life.

Incorporating a Mediterranean diet, staying hydrated, and addressing other lifestyle factors like stress and sleep can help you manage inflammation naturally and get you on the path to feeling better. If you’re unsure about where to start, consulting with a nutritionist or healthcare provider can provide additional guidance to help you create a personalized plan that works for you.

Engage with Us!
Have you noticed a connection between your diet and joint pain? Share your experiences in the comments or ask any questions you might have. We’d love to hear how you manage inflammation and improve your joint health!

Why Back Pain is on the Rise in 2025 — and 5 Simple Ways to Protect Your Spine

Tue, 23 Sep 2025 14:49:47 GMT

Understand the modern causes and discover a proven physiotherapy plan for lasting relief.

Back pain remains the leading cause of sick days in the UK, and trends in 2025 suggest this issue is growing. As modern life evolves, so do the strains on our bodies. If you're struggling with discomfort, you're not alone—and the solution starts with understanding the cause. At Physio Medicine, our expert physio team specialises in diagnosing the root of back pain through a comprehensive Spine & Posture Assessment. The good news? Most spinal issues are preventable and treatable with the right approach from a qualified physiotherapy professional.

Why Back Pain is Rising in 2025

Remote Working Setups: The shift to hybrid work continues, but many home offices lack proper ergonomic support. Kitchen chairs and sofas force the spine into compromised positions for hours, creating a direct path to chronic back pain.
Prolonged Commuting & Sitting: Returning to the office, even partially, means longer hours seated in cars, buses, or trains. This cumulative sitting time tightens hip flexors and weakens core muscles, placing excessive pressure on the lower spine.
Smartphone Posture ("Tech Neck"): Constantly looking down at devices strains the cervical spine. This is a primary cause of pain and stiffness in the neck and shoulder, whether it's work-related, sports-related, or idiopathic. This postural dysfunction is becoming ubiquitous across all age groups and can also lead to radiating symptoms like pins and needles or numbness in the arms and hands.
Stress & Tension: High stress levels in 2025 contribute significantly to physical tension. This often manifests as tight muscles in the back and neck, exacerbating poor posture and pain cycles. These common issues, along with pain stemming from specific events like road traffic accidents, are etiologies of neck and shoulder pain we frequently address.

5 Simple Ways to Protect Your Spine

Optimise Your Workspace: Your screen should be at eye level, knees at a 90-degree angle with feet flat on the floor, and your chair must support your lumbar curve. A quick physio-approved ergonomic check can make a world of difference.
Move Every 45 Minutes: Set a timer to stand up, stretch, or walk for just two minutes. This simple habit improves circulation, lubricates joints, and prevents muscle stiffness—key goals of any preventative physiotherapy plan.
Strengthen Your Core: A strong core acts as a natural corset for your spine. Incorporate gentle exercises like planks, bridges, or Pilates to build stability and reduce the load on your back.
Try Walking Meetings: Convert sitting time into movement. Taking phone calls or meetings while walking is an effortless way to integrate movement into your day without sacrificing productivity.
Audit Your Sleep Posture: We spend a third of our lives asleep. A supportive mattress and pillow that keep your spine in a neutral alignment are crucial. Side or back sleeping is generally better for spinal health than stomach sleeping.

When to Seek Professional Physio Help

While these tips help, persistent pain requires professional attention. Book a Physiotherapy assessment if you experience:

Pain, stiffness, or unusual sensations (like numbness or pins and needles) that last more than a few days.
Pain that radiates down your leg (sciatica) or into your arms.
Pain that disrupts your sleep.
A recurring ache that temporary stretching doesn’t fix.

Early intervention is the most effective way to stop a minor issue from becoming a chronic condition.

The Physio Medicine Approach to Recovery

At Physio Medicine, our goal is not just pain management. We work to relieve your pain while treating the root cause, so you can move better, feel stronger, and return to a pain-free life.

Free Consultation & Assessment
We begin with a 15-minute Free Consultation & Assessment to identify the true source of your pain, stiffness, weakness, numbness, pins & needles, or muscle spasms.

Treatments Tailored to You
Your treatment plan is customised to your condition and goals. These treatments may include:

Soft tissue massage to ease muscle tension
Joint mobilisation to restore healthy movement
Occasional manipulation (always with patient consent)
Acupuncture or electroacupuncture for pain relief and healing
Ultrasound therapy to stimulate tissue repair
Shockwave therapy for stubborn or chronic conditions

Beyond the Treatment Room
We believe recovery doesn’t stop at the clinic. Every patient receives a tailored home exercise programme to:

Build muscle strength and endurance
Improve balance and proprioception (your body’s movement awareness)
Support long-term recovery and prevent re-injury

A Holistic, Educational Approach
We take a holistic approach to care, empowering and educating our patients about their injury, their rehabilitation, and how to regain normal daily activities. Our focus is on helping you recover fully while staying active at work and in daily life.

Book Your Free Spine & Posture Assessment

Ready to tackle your back pain head-on? For a limited time, we’re offering a Free Spine & Posture Assessment at all four of our London clinics. Let our experts help you get back to a pain-free life.

�� City Road: 280 Bishops Square, London, EC2M 4RB
�� Wembley: 183 Ealing Road, Wembley, HA0 4LW
�� Call us today or book your appointment now!

Beyond Sports Injuries: How Physiotherapy Treats Headaches, Sciatica & More

Mon, 22 Sep 2025 17:52:57 GMT

Unlocking Pain Relief: The Surprising Power of Physio for Everyday Ailments.

When people think of physiotherapy , they often picture athletes recovering from a sprain. However, the scope of physio is far broader, offering effective solutions for a wide range of unexpected conditions. At Physio Medicine, our expert physiotherapists specialise in treating everything from debilitating back pain and sciatica to chronic headaches and jaw pain. If you're living with pain, a physiotherapy assessment could be the key to uncovering the root cause and finding lasting relief.

Unexpected Conditions a Physiotherapist Can Treat

1. Headaches & Migraines
Did you know many chronic headaches are rooted in neck and posture issues? Tension in the neck and upper back muscles, often from poor posture, can refer pain directly to the head. Your physiotherapist uses manual therapy, targeted exercises, and posture correction to alleviate this tension and reduce headache frequency at its source.

2. Sciatica & Nerve Pain
Shooting pain, numbness, or tingling down your leg (sciatica) is a clear sign of nerve irritation, often from the lower spine. Physiotherapy is highly effective in managing sciatica. We use a combination of mobilisations, specific exercises, and expert advice to relieve pressure on the nerve and restore healthy movement.

3. Jaw Pain (TMJ) & Stress-Related Tension
Stress often manifests physically in the jaw. Clenching or grinding leads to pain, clicking, and headaches. A physio can help through soft tissue massage, joint mobilisation, and relaxation techniques to ease muscle tension and provide strategies for prevention.

4. Post-Surgery Rehabilitation
Rehabilitation after surgery—be it a joint replacement or spinal procedure—is crucial. A structured physiotherapy program ensures you recover safely, regaining strength and mobility to return to your normal activities as quickly as possible.

5. Stiffness from Desk Work
Long hours at a desk are a primary culprit for postural dysfunction, leading to a stiff neck and tight shoulders. Our physiotherapists don’t just treat the pain; we assess your posture and provide stretches and strengthening exercises to correct imbalances.

Case Study: How Physiotherapy Solved Chronic Headaches
A patient visited our City Road clinic with severe headaches that medication couldn't resolve. Our physiotherapy assessment , including a posture evaluation, revealed the issue was musculoskeletal, linked to chronic poor posture from desk work. Through hands-on physio and daily exercises, the patient's headaches reduced dramatically, proving the power of treating the root cause.

Why Choose Physiotherapy?
Unlike temporary fixes, physiotherapy focuses on identifying and addressing the underlying cause of your pain. Our approach combines:

Hands-on manual therapy to relieve pain and stiffness.
Tailored exercise programs to strengthen and stabilise.
Expert advice for long-term prevention.

This means fewer recurrences and a sustainable return to a pain-free life.

The Physio Medicine Difference
With four clinics across London, our experienced and compassionate team of physiotherapists is dedicated to making expert care accessible. We believe you shouldn't have to accept pain as normal.

Book Your Physiotherapy Consultation in London Today
Take the first step towards a pain-free life. We offer:

Free Back Pain & Posture Check
Sports Injury Recovery Packages
Headache & Jaw Pain Consultations

Our London Clinics:
�� City Road: 280 Bishops Square, London, EC2M 4RB
�� Wembley: 183 Ealing Road, Wembley, HA0 4LW
�� Knightsbridge: Dermamedica, 4 Cheval Place, SW7 1ES

�� Call us now or book online to discover how our physiotherapy services can help you.

Sports Massage

Fri, 16 Feb 2024 14:27:51 GMT

Introduction

Sports massage is a specialized form of massage therapy designed to address the unique needs of athletes and individuals engaged in regular physical activity. This therapeutic technique goes beyond relaxation, focusing on enhancing performance, preventing injuries, and facilitating recovery. In this article, we will explore what sports massage entails, who can benefit from it, and the biological changes and responses associated with regular sessions.

What is Sports Massage?

Sports massage is a targeted manual therapy that incorporates various techniques to address specific issues related to sports and physical activity. It involves the manipulation of soft tissues, including muscles, tendons, ligaments, and fascia, to promote healing, alleviate muscle tension, and enhance overall performance. Unlike traditional massage, sports massage is often more intense and may include stretching joint mobilization, and deep tissue techniques.

Who Can Benefit from Sports Massage?

Athletes:
- Professional and amateur athletes across different sports can benefit from sports massage to improve flexibility, reduce muscle soreness, and enhance recovery.
Regular Exercisers:
- Individuals engaged in regular exercise routines, from gym-goers to weekend warriors, can benefit from sports massage to prevent injuries, optimize muscle function, and improve overall well-being.
Injury Prevention and Rehabilitation:
- Sports massage is effective in preventing injuries by identifying and addressing muscle imbalances and areas of tension. It is also beneficial in the rehabilitation process for those recovering from sports-related injuries.
Enhanced Performance:
- Athletes often seek sports massage to improve performance by promoting optimal muscle function, increasing range of motion, and reducing muscle fatigue.

Benefits of Sports Massage:

Improved Circulation:
- Sports massage enhances blood circulation, delivering oxygen and nutrients to muscles while removing metabolic waste products, promoting overall tissue health.
Muscle Relaxation and Flexibility:
- The manipulation of soft tissues helps release muscle tension, promoting flexibility and reducing the risk of strains or tears.
Pain Reduction:
- Sports massage can alleviate muscle soreness and discomfort, contributing to better pain management and improved recovery.
Enhanced Recovery:
- By reducing muscle stiffness and promoting relaxation, sports massage accelerates the recovery process after intense physical activity.
Injury Prevention:
- Regular sports massage helps identify and address potential issues before they escalate into injuries, supporting overall musculoskeletal health.

Frequency for Biological Changes and Responses:

The frequency of sports massage sessions depends on individual needs, training intensity, and goals. However, a general guideline is to schedule sessions regularly, with some athletes opting for weekly or bi-weekly sessions during intense training periods. Pre-event massages are common to prepare the body for upcoming challenges, while post-event sessions focus on recovery.

Conclusion:

Sports massage is a valuable tool for athletes and active individuals seeking to optimize their performance, prevent injuries, and enhance recovery. By addressing specific soft tissue needs, this specialized form of massage therapy offers a range of physical and physiological benefits. To achieve lasting biological changes and responses, integrating sports massage into a regular wellness routine can contribute to improved overall health and athletic success. Always consult with a qualified massage therapist or healthcare professional to tailor the approach to individual needs and goals.

Exploring Manual Therapy in Physiotherapy: A Comprehensive Approach to Spinal Dysfunctions

Tue, 30 Jan 2024 15:31:30 GMT

Introduction:

Manual therapy, encompassing techniques like mobilization and manipulation, stands as a cornerstone in physiotherapy for addressing dysfunctions of the spine. This article delves into the physiological effects of manual therapy, the procedure itself, potential side effects, and the diverse range of individuals who can benefit from this hands-on approach.

Physiological Effects of Manual Therapy on Human Tissues:

Joint Mobilization:
Increased Joint Range of Motion: Gentle mobilization techniques aim to enhance joint flexibility, promoting a wider range of motion in the spine.
Synovial Fluid Circulation:Mobilization stimulates the production and circulation of synovial fluid, aiding in joint lubrication and nourishment.

Spinal Manipulation:
Pain Modulation: Manipulative techniques can influence pain receptors, potentially reducing pain perception in individuals with spinal dysfunctions.
Facilitation of Joint Function: Manipulation may restore normal joint mechanics, improving overall joint function.

Soft Tissue Effects:
Muscle Relaxation: Manual therapy can alleviate muscle tension and spasms, contributing to improved flexibility and reduced discomfort.
Improved Blood Circulation: Enhanced circulation helps deliver oxygen and nutrients to soft tissues, supporting the healing process.

Procedure Of Manual Therapy:

Assessment:
Physiotherapists conduct a thorough assessment to identify specific spinal dysfunctions and determine the most appropriate manual therapy techniques.

Patient Positioning:
Patients are positioned in a way that facilitates access to the targeted spinal area, ensuring a comfortable and effective treatment session.

Technique Application:
Mobilization involves gentle, repetitive movements applied within the natural range of motion.
Manipulation comprises precise, controlled thrusts to restore joint function.

Potential Side Effects of Manual Therapy:
While manual therapy is generally safe, some individuals may experience:

Temporary Soreness: Mild soreness or discomfort immediately following treatment is not uncommon.
Rare Adverse Reactions: In rare cases, individuals may experience headaches or increased pain. It's crucial for practitioners to carefully assess patients before applying manual therapy.

Who Can Benefit From Manual Therapy

Musculoskeletal Conditions:
Individuals with spinal conditions such as herniated discs, facet joint dysfunction, or spinal stenosis.
Rehabilitation:
Patients recovering from surgeries or injuries benefit from manual therapy to restore normal function.
Chronic Pain Management:
Those dealing with chronic back pain often find relief through manual therapy interventions.
Preventive Care:
Athletes and individuals seeking to prevent spinal issues can benefit from regular manual therapy sessions.

Conclusion

Manual therapy is a versatile and effective approach in the treatment of spinal dysfunctions, offering physiological benefits to joints and soft tissues. When administered by skilled physiotherapists, manual therapy proves to be a valuable tool in improving joint mobility, managing pain, and enhancing overall spinal health.

Exploring the Benefits of Electrotherapy in Treating Musculoskeletal Injuries

Tue, 30 Jan 2024 15:20:22 GMT

Introduction:

Electrotherapy has become an integral part of physiotherapy, offering diverse modalities such as therapeutic ultrasound, electroacupuncture, and laser treatment. These methods play a crucial role in the rehabilitation and management of musculoskeletal injuries.

Therapeutic Ultrasound:

Therapeutic ultrasound utilizes sound waves to stimulate tissue repair and reduce inflammation. It's commonly employed in treating soft tissue injuries, like sprains and strains. The ultrasound waves penetrate deep into tissues, promoting circulation and accelerating the healing process.

Electroacupuncture:

Electroacupuncture combines traditional acupuncture with electrical stimulation. By introducing a mild electric current through acupuncture needles, this technique enhances the therapeutic effects. In musculoskeletal injuries, electroacupuncture can alleviate pain, reduce muscle spasms, and improve overall mobility.

Laser Treatment:

Low-level laser therapy (LLLT) is a non-invasive method that uses low-intensity lasers to stimulate cellular activity. In musculoskeletal injury rehabilitation, laser treatment helps reduce pain and inflammation while promoting tissue repair. It's particularly effective in conditions like tendonitis and arthritis.

Benefits of Electrotherapy in Musculoskeletal Injury Treatment:

Pain Management: Electrotherapy modalities can effectively alleviate pain associated with musculoskeletal injuries, providing patients with increased comfort during rehabilitation.

Enhanced Tissue Repair: The stimulation of cellular activity through electrotherapy promotes the healing of damaged tissues, accelerating the recovery process.

Reduced Inflammation: Therapeutic ultrasound and laser treatment are known for their anti-inflammatory effects, aiding in the reduction of swelling and promoting a faster recovery.

Improved Blood Circulation: Electrotherapy techniques enhance blood circulation, ensuring that essential nutrients and oxygen reach injured tissues, facilitating healing.

Muscle Relaxation: Electroacupuncture and certain electrotherapy modalities help relax tense muscles, reducing spasms and improving overall muscle function.

Conclusion:

Incorporating electrotherapy modalities such as therapeutic ultrasound, electroacupuncture, and laser treatment into musculoskeletal injury rehabilitation plans can significantly enhance outcomes. These techniques offer a non-invasive and effective approach to managing pain, promoting tissue repair, and restoring optimal function. Physiotherapists at Physio Medicine recognize the value of electrotherapy in providing comprehensive care for patients on their journey to recovery.

What is Dynamic Stretching?

Mon, 13 Nov 2023 10:35:53 GMT

In the quest for improved fitness and flexibility, dynamic stretching takes center stage as a dynamic and potent approach. Departing from the static stretches, dynamic stretching involves active movements that prepare muscles for activity. Let's embark on a journey to understand the nuances of dynamic stretching, exploring its benefits, proper techniques, and why it stands out in the realm of physical fitness.

Understanding Dynamic Stretching

Differentiating Dynamic Stretching from Static Stretching

Dynamic stretching distinguishes itself by involving movement, setting it apart from static stretches. While static stretches entail holding a position to elongate muscles, dynamic stretching adopts a more active approach, promoting flexibility through controlled, repetitive motions. This key distinction enhances blood flow, warms up the body, and primes muscles for activity.

Science Behind Dynamic Stretching

Dive into the science behind dynamic stretching to comprehend how these active movements trigger the stretch reflex. The stretch reflex involves the contraction of a muscle in response to its rapid lengthening. This reflexive action not only boosts flexibility but also enhances muscle coordination and overall performance.

Benefits of Dynamic Stretching

Improved Range of Motion

Dynamic stretching contributes to an improved range of motion by actively engaging muscles and joints. This increased flexibility proves particularly advantageous for athletes and individuals participating in various physical activities.

Enhanced Blood Circulation

The rhythmic movements of dynamic stretching stimulate blood circulation, delivering oxygen and nutrients to muscles. This heightened circulation prepares the body for more intense physical exertion, reducing the risk of injuries.

Injury Prevention and Warm-up

Dynamic stretching serves as an effective warm-up routine, preparing the body for the demands of exercise. By gradually increasing heart rate and body temperature, dynamic stretching reduces the likelihood of strains and injuries during physical activity.

Dynamic Stretching Techniques

Leg Swings
Leg swings target the lower body, promoting flexibility in the hips and thighs. Learn the proper technique for leg swings and discover how this dynamic stretch benefits runners, athletes, and those seeking improved lower-body flexibility.

Arm Circles
Explore the simplicity and effectiveness of arm circles. This dynamic stretch engages the shoulders, arms, and upper back, making it an excellent prelude to upper-body workouts or activities requiring arm mobility.

Torso Twists
Torso twists offer a dynamic stretch for the core and lower back. Learn how to perform torso twists correctly, unlocking the benefits of improved spinal mobility and enhanced flexibility in the midsection.

Walking Lunges
Walking lunges combine dynamic movement with lower body strengthening. Discover the proper form for walking lunges and understand how this dynamic stretch enhances muscle activation, particularly in the quadriceps and glutes.

Incorporating Dynamic Stretching into Your Routine: Tips and Tricks

Pre-Workout Dynamic Stretching Routine
Craft a dynamic stretching routine tailored to your workout. Explore the ideal duration and sequence of dynamic stretches to maximize their benefits and prepare your body for the physical demands ahead.

Post-Workout Flexibility Maintenance
Dynamic stretching isn't exclusive to pre-workout routines. Uncover how incorporating dynamic stretches post-workout aids in muscle recovery, reduces muscle stiffness, and promotes long-term flexibility.

Conclusion:

In the dynamic world of fitness, where movement is key, dynamic stretching emerges as a fundamental practice. From its scientific underpinnings to the myriad benefits it offers, dynamic stretching is a versatile tool for individuals at any fitness level. Embrace the fluidity of dynamic stretching, unlock your body's potential, and experience the transformative impact on your overall flexibility and well-being.

Benefits of Early Morning Endorphins

Tue, 07 Nov 2023 09:53:14 GMT

Early mornings offer a unique opportunity to seize the day and set a positive tone for the hours ahead. One way to achieve this is by harnessing the power of early morning endorphins. In this article, we'll explore what endorphins are and the numerous benefits they bring when released in the morning.

What Are Endorphins?

Endorphins are natural chemicals produced by the body, often referred to as "feel-good" hormones. They act as neurotransmitters, sending signals to the brain to reduce pain and trigger a positive feeling in the body. These remarkable molecules serve as the body's built-in reward system.

The Role of Endorphins

Endorphins are primarily known for their pain-relieving properties, but they also play a crucial role in mood regulation and overall well-being. These hormones can be released during various activities, including exercise, laughter, and even listening to music. Understanding their versatile role is essential for recognizing their significance in the context of early morning positivity.

Early Morning Endorphins

The Morning Endorphin Rush

When you engage in physical activity, such as exercise or stretching, in the morning, your body releases endorphins. This early morning endorphin rush can have a profound impact on your day. It's like a natural caffeine kick, but with a host of additional benefits.

Benefits of Morning Endorphin Release

Enhanced Mood: The release of endorphins in the morning can boost your mood, making you feel more positive and ready to face the challenges of the day. This mood enhancement can have a ripple effect, influencing your interactions and productivity.
Reduced Stress: Morning endorphins can help alleviate stress and anxiety, allowing you to approach your day with a clear mind. Lower stress levels can lead to better decision-making and overall mental well-being.
Increased Energy: Endorphins can provide an energy boost, helping you stay alert and focused throughout the day. This increase in energy is an excellent alternative to the artificial jolt from caffeine.
Improved Pain Tolerance: The pain-relieving properties of endorphins can help you manage any discomfort or pain you may be experiencing. It's like having a natural painkiller at your disposal.
Better Sleep: Regular release of endorphins in the morning can regulate your sleep patterns, leading to improved sleep quality. This is especially beneficial for those who struggle with insomnia or irregular sleep schedules.

How to Release Morning Endorphins

Morning Exercise

Engaging in physical activities like jogging, yoga, or a brisk walk in the morning can trigger the release of endorphins. Exercise not only improves your physical health but also promotes emotional well-being. To maximize the benefits, aim for at least 30 minutes of moderate-intensity exercise in the morning.

Laughter

Starting your day with laughter, whether through a funny video, a joke, or light-hearted conversation, can stimulate endorphin release. Laughter is a natural mood lifter. Consider incorporating humor into your morning routine, perhaps by sharing funny anecdotes with a friend or watching a comedy show.

Morning Sunlight

Exposure to natural light in the morning can also encourage endorphin production. Open your curtains and let the sunlight in, or step outside for a few minutes. Sunlight exposure can enhance mood and regulate your body's internal clock, helping you feel more awake and alert.

Listening to Music

Listening to your favorite upbeat music in the morning can evoke positive emotions and trigger the release of endorphins. Create a morning playlist filled with songs that make you feel happy and motivated. Music can set the tone for your day and put you in a positive frame of mind.

Engaging in Creative Activities

Engaging in creative activities in the morning, such as writing, painting, or playing a musical instrument, can stimulate endorphin release. Creative expression allows you to tap into your emotions and inner creativity, providing a sense of accomplishment and happiness.

Conclusion

Harnessing the benefits of early morning endorphins is a simple yet powerful way to improve your mood, reduce stress, and boost your overall well-being. By incorporating activities that promote endorphin release into your morning routine, you can create a positive and energizing start to each day, setting the stage for a more fulfilling life.

Incorporate morning endorphin-boosting activities into your daily routine, and you'll discover the transformative power of early morning positivity. The advantages of starting your day with endorphins extend beyond your emotional well-being, influencing your physical health, stress management, and overall quality of life.

Understanding Disc Referred Pain: Causes, Treatment, and Recovery

Mon, 30 Oct 2023 08:34:32 GMT

Back pain is a common ailment that can significantly affect our daily lives. While many of us have heard about herniated or bulging discs, you may be less familiar with a related condition known as disc referred pain. In this comprehensive guide, we'll explore the concept of disc referred pain, its underlying causes, methods of diagnosis, and various treatment options, both surgical and non-surgical.

Understanding Disc Referred Pain

Disc referred pain, also known as radicular pain, is a type of discomfort that originates from problems within the intervertebral discs of the spine. These discs act as shock absorbers and allow for flexible movement of the spine. When they become damaged or irritated, the pain may radiate along the nerve pathways, causing discomfort and sometimes numbness or tingling sensations in various parts of the body.

The pain might not be localized solely in the back; it can travel down the arms or legs, depending on which area of the spine is affected. Disc referred pain is typically associated with conditions like herniated discs or bulging discs.

Common Causes of Disc Referred Pain

Several factors can lead to disc referred pain:

Herniated Disc: A herniated disc occurs when the inner core of the disc protrudes through the outer layer, putting pressure on nearby nerves.

Bulging Disc: A bulging disc involves the disc extending beyond its usual boundaries, which can also press against nerves and cause pain.

Degenerative Disc Disease: Over time, wear and tear can lead to degenerative changes in the discs, causing pain and discomfort.

Spinal Stenosis: Narrowing of the spinal canal can compress nerves and cause radiating pain.

Disc Prolapse: In severe cases, a disc can rupture, releasing its contents and causing intense pain and neurological symptoms.

Diagnosing Disc Referred Pain

Proper diagnosis is crucial for effective treatment. A medical professional will typically conduct a physical examination, review your medical history, and order diagnostic tests like X-rays, MRIs, or CT scans to pinpoint the source of the pain and determine the extent of disc damage.

Non-Surgical Treatment Options

Many cases of disc referred pain can be managed without surgery. Here are some non-surgical treatment options:

Medications and Pain Management
Pain relievers, anti-inflammatory drugs, and muscle relaxants can provide relief from the discomfort associated with disc referred pain. In some instances, corticosteroid injections may be administered directly into the affected area to alleviate pain and inflammation.

Physical Therapy
Physical therapy is a common approach to treating disc referred pain. It focuses on enhancing flexibility and strengthening the muscles that support the spine. These exercises can help alleviate pain and reduce the risk of further damage.

Chiropractic Care
Chiropractic care is another non-surgical option that concentrates on spinal adjustments to alleviate pain and enhance mobility. This approach has been effective in providing relief for many patients.

Lifestyle Modifications
Making simple adjustments in your daily life can play a significant role in managing and preventing disc referred pain. These changes include maintaining proper posture, shedding excess weight, and avoiding heavy lifting.

Surgical Options

In some situations, surgical intervention may be necessary to address severe or persistent disc referred pain. Two common surgical options are:

Discectomy
A discectomy entails the removal of the damaged portion of the disc to alleviate pressure on the nerves. This surgical method is often employed for the treatment of herniated discs.

Spinal Fusion
Spinal fusion is a more complex procedure in which two or more vertebrae are fused together to stabilize the spine. This is often recommended for conditions like degenerative disc disease or severe disc prolapse.

Recovery and Rehabilitation

After surgical procedures, a period of recovery and rehabilitation is essential. Physical therapy and gentle exercises are often part of the rehabilitation process to regain strength and mobility.

Coping with Disc Referred Pain

Living with disc referred pain can be challenging. It's essential to communicate openly with your healthcare provider, adhere to the recommended treatment plan, and make necessary lifestyle adjustments to manage pain effectively.

Conclusion

Disc referred pain, while uncomfortable, is a manageable condition with various treatment options. Whether you opt for non-surgical methods like medications, physical therapy, or chiropractic care, or require surgical intervention, the key to success is early diagnosis and comprehensive treatment. Remember, a pain-free life is possible with the right approach and a little patience.

Frequently Asked Questions

Can disc referred pain heal on its own?
In some cases, mild disc referred pain can improve with rest and non-invasive treatments. However, it's essential to seek medical advice for proper evaluation and guidance.

What are the common symptoms of disc referred pain?
Common symptoms of disc referred pain typically encompass radiating pain, numbness, tingling, or weakness in the arms or legs, contingent on the location of the affected disc.

Are there any preventative measures for disc referred pain?
Maintaining a healthy lifestyle, proper body mechanics, and regular exercise can help prevent or reduce the risk of disc referred pain.

How long does the recovery process take after a discectomy or spinal fusion?
Recovery times vary, but most patients can return to their regular activities within a few weeks to a few months, depending on the surgery's complexity and individual healing.

Can I resume physical activities after disc referred pain treatment?
It depends on your specific condition and treatment. Your healthcare provider will provide guidance on when and how you can safely resume physical activities.

9 Benefits Of The Wobble Board For Pilates

Fri, 13 Oct 2023 12:26:19 GMT

Pilates is an excellent form of exercise that focuses on flexibility, strength, and body awareness. When it comes to enhancing your Pilates routine, the wobble board can be a valuable addition. In this article, we will explore the 11 significant benefits of using a wobble board for Pilates, from improving balance to strengthening core muscles. Let's dive in!

Benefits of the Wobble Board for Pilates

1. Enhanced Balance

Maintaining balance is crucial in Pilates, and the wobble board is an exceptional tool for this. It challenges your stability and helps you improve your balance, making your Pilates exercises more effective.
The wobble board's unstable surface forces your body to make continuous micro-adjustments to maintain balance. This not only improves your balance but also engages various muscle groups, providing a holistic workout.

2. Core Strengthening

The wobble board engages your core muscles throughout your Pilates routine. It forces you to stabilize your body, which, in turn, strengthens your abdominal muscles, leading to a more robust core. Using a wobble board requires a constant engagement of the core to stay balanced. This continuous contraction of core muscles helps in building a strong and stable core, which is fundamental in Pilates.

3. Increased Flexibility

Using a wobble board in Pilates encourages a wider range of motion. It promotes flexibility in your joints and muscles, making your movements smoother and more controlled. The wobble board's instability prompts your body to adapt and move through a broader range of motion, improving flexibility. This added flexibility is beneficial in performing various Pilates exercises with ease.

4. Improved Coordination

As you work to maintain balance on the wobble board, you'll enhance your coordination. This improved coordination can be beneficial in your everyday activities as well. Balancing on the wobble board requires coordinated movement of different muscle groups. Over time, this leads to improved coordination not only during Pilates but also in daily life.

5. Enhanced Posture

The wobble board encourages proper posture. By using it in your Pilates routine, you'll become more aware of your body alignment and make adjustments as needed. Maintaining balance on the wobble board naturally encourages an upright posture. This helps in developing better body awareness and promoting good posture habits during Pilates and in everyday life.

6. Toned Muscles

The instability of the wobble board activates various muscle groups. This leads to toned muscles in your legs, hips, and back, enhancing your overall physique. The wobble board engages muscles that might not be worked as intensely in a stable environment. This results in toned and sculpted leg, hip, and back muscles, contributing to a lean and toned physique.

7. Injury Prevention

Strengthening your core and improving balance can reduce the risk of injury during Pilates and other physical activities. The wobble board helps you build a more resilient body. A strong core and improved balance are essential for injury prevention. They provide better support and stability to the body, reducing the likelihood of strains or injuries during workouts.

8. Increased Focus and Mind-Body Connection

Using the wobble board demands concentration. It fosters a stronger mind-body connection, enhancing your awareness of how your body moves during Pilates. Balancing on the wobble board requires your full attention. This helps in cultivating a deeper connection between your mind and body, leading to more precise and controlled movements during Pilates.

9. Varied Workout Intensity

Adjusting the intensity of your Pilates routine is easy with a wobble board. You can make your exercises more challenging by using the board or tone it down as needed. The wobble board offers versatility in your Pilates sessions. You can increase or decrease the difficulty of exercises by incorporating or omitting the board, allowing you to tailor your workouts to your fitness level and goals.

Conclusion

Incorporating a wobble board into your Pilates routine offers a multitude of benefits, from improved balance and coordination to stronger core muscles and enhanced flexibility. It's a versatile tool that can make your Pilates workouts more engaging and effective. If you're looking to take your Pilates practice to the next level, consider giving the wobble board a try.

FAQs (Frequently Asked Questions)

1. How do I choose the right wobble board for Pilates?
When selecting a wobble board, consider factors such as size, material, and weight capacity. Choose one that suits your skill level, ensuring it's stable and safe for your Pilates workouts.

2. Can beginners use a wobble board in their Pilates practice?
Yes, beginners can use a wobble board, but it's important to start with simple exercises and gradually progress to more advanced moves. Seek guidance from a certified Pilates instructor to ensure safe and effective use.

3. How often should I incorporate the wobble board into my Pilates routine?
The frequency of using a wobble board in Pilates depends on your goals. You can start with a few times a week and adjust based on your progress and comfort. Listen to your body and avoid overuse.

4. Can I use a wobble board for other forms of exercise?
Yes, a wobble board is versatile and can be used for other exercises like yoga, balance training, and physical therapy. Its applications extend beyond Pilates.

5. Are there any safety considerations when using a wobble board for Pilates?
Safety is paramount. Ensure you are on a stable surface, start with simple exercises, and be cautious not to overexert yourself. Consult a fitness professional if you have concerns about your safety while using the wobble board.

9 Most Common Gym Injuries

Wed, 04 Oct 2023 07:20:33 GMT

The journey to a fit and healthy lifestyle often takes us to the gym, where we engage in various exercises to build strength, endurance, and overall well-being. While working out can be immensely beneficial, it's crucial to be aware of the potential risks that come with it. Gym injuries are not uncommon, and they can range from minor inconveniences to serious setbacks. In this post, we will explore the nine most common gym injuries, shedding light on how they occur, how to prevent them, and what to do if you find yourself facing one.

Sprained Ankles: A Misstep Away

One of the most common gym injuries is a sprained ankle. It usually occurs when you land awkwardly or twist your ankle while performing exercises that involve jumping or rapid lateral movements. To prevent this, always warm up, wear proper footwear, and be cautious when landing from jumps.

Strained Muscles: Pushing Too Hard

Strained muscles can happen when you push your body beyond its limits. Overexertion during workouts can lead to muscle strains, which can be painful and take time to heal. Avoid this by gradually increasing intensity and incorporating rest days into your routine.

Rotator Cuff Injuries: A Shoulder's Weak Point

Rotator cuff injuries often occur during weightlifting exercises or repetitive shoulder movements. It's crucial to maintain proper form, avoid excessive weight, and incorporate shoulder-strengthening exercises to prevent these injuries.

Lower Back Pain: Lifting with Caution

Lifting heavy weights with improper form can lead to lower back pain. Ensure you use your legs to lift, keep your back straight, and avoid sudden jerky movements. Incorporating core-strengthening exercises can also help prevent this injury.

Knee Injuries: The Importance of Proper Form

Knee injuries are common among gym-goers, especially when performing exercises like squats and lunges. Proper form and technique are essential to avoid placing excessive stress on your knees. Always use appropriate footwear and maintain good posture.

Tennis/Golfer's Elbow: Not Just for Athletes

Tennis and golfer's elbow can affect anyone who engages in repetitive gripping motions. To prevent these conditions, use equipment with proper grip sizes, incorporate forearm-strengthening exercises, and avoid overuse.

Shin Splints: Running Woes

Shin splints are a frequent occurrence for runners. They result from overuse or improper running techniques. Ensure you have suitable footwear, gradually increase running intensity, and incorporate shin-strengthening exercises to prevent them.

Wrist Injuries: Overuse and Poor Technique

Wrist injuries can happen when performing exercises that require a strong grip or involve repetitive wrist motions. To prevent these injuries, maintain proper wrist alignment, use wrist wraps if needed, and allow for sufficient recovery time.

Bruises and Abrasions: Part and Parcel of Weightlifting

Minor bruises and abrasions are often seen in weightlifting due to the friction between your skin and equipment. While these are generally harmless, it's essential to maintain proper hygiene to prevent infections.

Conclusion

Engaging in regular physical activity is vital for a healthy lifestyle, but it's equally important to exercise caution and prioritize safety in the gym. By being aware of the common gym injuries and taking preventive measures, you can enjoy your workouts without the fear of setbacks. Remember to warm up, use proper form, gradually increase intensity, and listen to your body.

FAQs

How can I prevent gym injuries?
To prevent gym injuries, always warm up, use proper form and technique, gradually increase intensity, and incorporate rest days into your routine.

What should I do if I sustain a gym injury?
If you sustain a gym injury, it's crucial to rest, apply ice if needed, and seek medical attention if the injury is severe or persistent.

Are gym injuries common among beginners?
Gym injuries can happen to both beginners and experienced individuals. Proper education on exercise techniques is key to preventing them.

Can I continue to work out with a minor gym injury?
It depends on the injury's severity. It's generally advisable to rest and allow the injury to heal before resuming workouts.

Is it essential to consult a fitness trainer to avoid gym injuries?
While consulting a fitness trainer can be beneficial, you can also educate yourself on proper techniques and safety measures through research and guidance from experienced gym-goers.

Types of Sports Massage: Choosing the Right Therapy for Athletic Recovery

Wed, 30 Aug 2023 12:56:13 GMT

When it comes to athletic performance and recovery, sports massage has become an essential tool for athletes of all levels. This specialized form of massage therapy is designed to cater to the unique needs of individuals engaged in sports and physical activities. By targeting specific muscle groups and addressing varying levels of muscle tension, sports massage offers a range of benefits that contribute to improved athletic performance, injury prevention, and overall well-being.

Sports massage has evolved as a vital component of an athlete's training regimen. Its main objective is to optimize performance, prevent injuries, and accelerate recovery. By employing various massage techniques, sports massage therapists tailor their approach to the specific needs of athletes, considering factors like the type of sport, intensity of training, and individual goals.

Basics of Sports Massage

Sports massage techniques are rooted in traditional Swedish massage, incorporating elements such as effleurage, petrissage, friction, tapotement, and vibration. However, what sets sports massage apart is its focus on addressing the unique muscle groups and movement patterns associated with a particular sport.

Pre-Event Massage: Warming Up Muscles for Performance

Pre-event sports massage aims to prepare the muscles for upcoming physical activity. It involves brisk techniques that stimulate blood flow, increase flexibility, and promote a state of readiness. This type of massage helps prevent injuries and enhances an athlete's overall performance.

Post-Event Massage: Enhancing Recovery and Relaxation

Post-event sports massage focuses on aiding recovery after intense physical exertion. It helps reduce muscle soreness, alleviate tension, and promote relaxation. The therapist employs gentle strokes to flush out metabolic waste and enhance the body's natural healing processes.

Restorative Massage: Managing Chronic Pain and Injuries

For athletes dealing with chronic pain or sports-related injuries, restorative massage offers targeted relief. Therapists use a combination of techniques to address the root causes of discomfort, facilitating healing and restoring functionality.

Training Massage: Optimizing Performance During Training

Training massage is incorporated into an athlete's regular training routine to enhance performance. It focuses on maintaining muscle balance, preventing overuse injuries, and promoting circulation, helping athletes perform at their best consistently.

Deep Tissue Massage: Releasing Tension and Knots

Deep tissue massage targets the deeper layers of muscles and connective tissue. It's effective for releasing chronic tension, breaking down adhesions, and improving range of motion. Athletes experiencing stiffness or muscle knots can benefit from this technique.

Swedish Massage: Balancing Relaxation and Healing

Swedish massage within a sports context helps athletes relax while also promoting healing. It combines long, flowing strokes with kneading motions to improve circulation, reduce stress, and enhance overall well-being.

Myofascial Release: Improving Flexibility and Range of Motion

Myofascial release focuses on the fascia, the connective tissue surrounding muscles. This technique involves applying sustained pressure to release tension and increase flexibility, ultimately aiding athletic performance.

Trigger Point Therapy: Alleviating Pain and Discomfort

Trigger points are knots of muscle fiber that can cause pain and discomfort. Trigger point therapy involves applying pressure to these points to alleviate pain, improve muscle function, and restore mobility.

Cross-Fiber Friction: Breaking Down Scar Tissue

Cross-fiber friction targets scar tissue and adhesions formed due to injuries. By applying pressure across the muscle fibers, this technique helps break down scar tissue, promoting proper healing and preventing future restrictions.

Compression Massage: Increasing Circulation and Reducing Swelling

Compression massage involves rhythmic compression techniques to enhance blood circulation and reduce swelling. It's particularly useful for managing edema and promoting lymphatic drainage.

Hydrotherapy Massage: Combining Water and Massage Benefits

Hydrotherapy massage takes advantage of water's therapeutic properties. It's performed in water and can aid in relaxation, pain relief, and muscle recovery, making it an innovative approach in the world of sports massage.

Conclusion
Sports massage is a versatile and effective tool for athletes seeking to enhance their performance, prevent injuries, and recover more efficiently. By selecting the right type of sports massage based on individual needs and goals, athletes can ensure their bodies are in optimal condition to excel in their respective sports.

Frequently Asked Questions (FAQs)

Is sports massage only for professional athletes?
Sports massage benefits athletes of all levels, from beginners to professionals, as well as individuals engaged in regular physical activity.

How often should I get a sports massage?
The frequency of sports massage depends on factors like training intensity, competition schedule, and individual recovery needs. Consulting a therapist can help determine the ideal frequency.

Can sports massage help with injury rehabilitation?
Yes, sports massage plays a crucial role in injury rehabilitation by promoting circulation, reducing scar tissue, and restoring flexibility.

Is there an ideal time to schedule a sports massage?
Pre-event massage is best scheduled a day or two before an event, while post-event massage is beneficial within a day or two after intense physical activity.

Are there any risks associated with sports massage?
When performed by a trained therapist, sports massage is generally safe. However, individuals with certain medical conditions should consult a healthcare provider before getting a massage.

Effective Achilles Tendon Exercises for Optimal Lower Leg Health

Wed, 23 Aug 2023 10:35:44 GMT

The Achilles tendon, a remarkable band of connective tissue that links your calf muscles to your heel bone, plays a pivotal role in the stability and mobility of your lower leg. Whether you're a dedicated athlete, an active individual, or someone recovering from an injury, giving your Achilles tendon the attention it deserves through targeted exercises is essential. In this blog, we'll explore the importance of the Achilles tendon, common issues that can arise, and a comprehensive guide to effective Achilles tendon exercises that can help strengthen, rehabilitate, and maintain the health of this crucial structure.

The Achilles Tendon: A Fundamental Component

Situated at the back of your lower leg, the Achilles tendon facilitates various movements, such as running, jumping, and walking. It bears significant stress during physical activities, making it susceptible to injuries if not adequately cared for. The tendon's primary function is to transfer the force generated by the calf muscles to the heel bone, enabling the extension of the foot and pointing of the toes.

Common Issues and the Need for Exercise

While the Achilles tendon is resilient, it can still be prone to injuries and conditions that impact its function. Some common issues include Achilles tendinitis (inflammation of the tendon), Achilles tendinosis (degeneration of the tendon fibers), and Achilles ruptures (partial or complete tears of the tendon). Engaging in regular Achilles tendon exercises can aid in preventing these issues, improving flexibility, and enhancing the overall strength of the lower leg.

Effective Achilles Tendon Exercises

Calf Raises:

Stand with your feet hip-width apart, holding onto a stable surface if needed.
Gradually lift your heels off the ground, rising onto your toes.
Hold the elevated position for a few seconds before lowering your heels back down.
Perform 2-3 sets of 12-15 repetitions.

Eccentric Heel Drops:

Find a step or platform, and stand on the edge with your heels hanging off.
Slowly lower your heels below the level of the step, allowing your calf muscles to stretch.
Use your uninjured leg to assist in raising your heels back to the starting position.
Aim for 3 sets of 10-12 repetitions.

Ankle Alphabet:

Sit on a chair with your leg extended in front of you.
Imagine your big toe as a pencil and "write" the letters of the alphabet in the air using your ankle.
This exercise promotes ankle flexibility and mobility.

Seated Calf Stretch:

Sit on the floor with your legs extended.
Loop a towel or resistance band around the ball of your foot and gently pull it toward you, feeling a stretch in your calf and Achilles tendon.
Hold the stretch for 20-30 seconds on each leg, repeating 2-3 times.

Towel Scrunches:

Place a small towel on the floor.
Use your toes to scrunch and gather the towel toward you.
This exercise helps strengthen the muscles in your feet and lower legs.

Standing Calf Stretch:

Stand facing a wall with your hands against the wall at shoulder height.
Step one foot back and bend the front knee while keeping the back leg straight.
Lean into the wall, feeling a stretch in the calf of the back leg.
Hold the stretch for 20-30 seconds on each leg, repeating 2-3 times.

Theraband Ankle Plantarflexion:

Sit on the floor with your legs extended.
Loop a resistance band around the ball of your foot and hold the ends of the band in your hands.
Point your toes away from your body, stretching the resistance band.
Slowly release the tension and return to the starting position.
Perform 2-3 sets of 12-15 repetitions.

Conclusion

Your Achilles tendon is a remarkable structure that deserves attention and care to maintain its strength and functionality. Engaging in a consistent regimen of Achilles tendon exercises can prevent injuries, improve flexibility, and contribute to overall lower leg health. By incorporating exercises like calf raises, eccentric heel drops, and ankle alphabets into your routine, you're taking proactive steps towards a stronger foundation for your active lifestyle.

Remember, it's important to consult with a healthcare professional before starting any exercise program, especially if you have existing injuries or conditions. Prioritize your lower leg health and enjoy the benefits of a stronger Achilles tendon.

Differences Between Osteopaths and Physiotherapists

Mon, 24 Jul 2023 08:34:00 GMT

hen seeking relief from musculoskeletal pain or rehabilitation after an injury, two common professions often come to mind: osteopaths and physiotherapists. While they share similarities in their approaches to healthcare, they are distinct fields with unique philosophies and treatment techniques. In this blog, we will explore the key differences between osteopaths and physiotherapists, shedding light on their roles, training, methodologies, and the conditions they treat.

Definitions and Background

Osteopaths:
Osteopathy is a holistic branch of alternative medicine that emphasizes the interrelation between the body's structure and function. Osteopaths believe that the body has the inherent ability to heal itself when provided with the right conditions. They use manual techniques to diagnose and treat various health issues, focusing on the musculoskeletal system.

Physiotherapists:
Physiotherapy, also known as physical therapy, is a healthcare profession primarily concerned with improving and restoring physical function and mobility. Physiotherapists employ various techniques, exercises, and modalities to address a wide range of conditions, from orthopedic injuries to neurological disorders.

Education and Training

Osteopaths:
Osteopaths typically complete a rigorous undergraduate degree in osteopathy, followed by several years of postgraduate training. They receive comprehensive education in anatomy, physiology, biomechanics, and manual therapy techniques. The curriculum also includes clinical practice and hands-on experience.

Physiotherapists:
Physiotherapists must obtain a bachelor's degree in physiotherapy or a related field. Their education encompasses a broad range of medical sciences, including anatomy, kinesiology, neurology, and therapeutic exercises. Like osteopaths, physiotherapists gain clinical experience through internships and practical training.

Treatment Approaches

Osteopaths:
Osteopathic treatment revolves around the belief that the body's structure plays a significant role in its overall health. Osteopaths use a hands-on approach to identify and address restrictions, imbalances, and dysfunctions in the musculoskeletal system. They employ techniques such as manipulation, mobilization, and soft tissue therapy to enhance circulation, reduce pain, and improve the body's self-regulatory mechanisms.

Physiotherapists:
Physiotherapy focuses on promoting mobility, function, and independence. Physiotherapists use evidence-based approaches to create personalized treatment plans for their patients. These may include therapeutic exercises, electrotherapy, ultrasound, and heat or cold applications. They aim to strengthen muscles, improve range of motion, and facilitate the body's natural healing processes.

Scope of Practice

Osteopaths:
Osteopaths often take a broader perspective when assessing patients. They consider not only the site of pain but also how other areas of the body may be contributing to the issue. Osteopathic treatment can be beneficial for musculoskeletal problems, but some practitioners may also offer complementary therapies for general wellness.

Physiotherapists:
Physiotherapists have a diverse scope of practice and can work with patients of all ages and conditions. They specialize in orthopedic, neurological, cardiopulmonary, and sports-related rehabilitation. Physiotherapy is commonly employed after surgery or injury to aid in recovery and enhance physical function.

Focus on Holism

Osteopaths:
Holism is a fundamental principle in osteopathy, emphasizing the interconnectedness of the body's systems and the importance of treating the whole person rather than just the symptoms. Osteopaths often consider lifestyle, diet, and emotional well-being as part of their treatment approach.

Physiotherapists:
While physiotherapists do consider the whole person during treatment, their primary focus is on addressing the physical aspect of the condition. They concentrate on restoring functional movement and minimizing pain or discomfort.

Conditions Treated

Osteopaths:
Osteopaths commonly treat musculoskeletal issues, including back and neck pain, joint pain, and sports injuries. They may also assist with conditions like headaches, migraines, and digestive disorders.

Physiotherapists:
Physiotherapists treat a wide range of conditions, including sprains, strains, fractures, arthritis, stroke, spinal cord injuries, and post-surgical rehabilitation.

Conclusion

In summary, both osteopaths and physiotherapists play crucial roles in the healthcare system, focusing on restoring and improving physical function. Osteopaths use manual techniques to address musculoskeletal issues and adopt a holistic approach to treatment, considering the interconnectedness of the body. On the other hand, physiotherapists employ a wide range of evidence-based techniques and exercises to target specific conditions and promote mobility.

When choosing between osteopathy and physiotherapy, it's essential to consider the nature of the health issue and the treatment approach that aligns best with your needs and beliefs. Both professions can contribute significantly to your overall health and well-being, helping you regain control over your body and lead a fulfilling life. Always consult with a qualified healthcare professional to determine the most appropriate treatment plan for your specific condition.

Everything You Need to Know About Sports Massage: Enhancing Performance and Recovery

Tue, 18 Jul 2023 13:46:09 GMT

Sports massage is a specialized form of massage therapy designed to cater to the unique needs of athletes and active individuals. It goes beyond relaxation and focuses on enhancing performance, preventing injuries, and accelerating recovery. In this comprehensive blog post, we will delve into the world of sports massage, exploring its benefits, techniques, and applications. Whether you're a professional athlete, a weekend warrior, or someone looking to optimize their fitness journey, understanding the power of sports massage can be a game-changer in your pursuit of peak physical condition.

What is Sports Massage?

Sports massage is a targeted and therapeutic approach to massage that aims to alleviate muscle tension, reduce muscle soreness, and promote overall physical well-being. It involves a combination of techniques, including deep tissue massage, stretching, and joint mobilization, to address specific muscle groups and improve performance.

Benefits of Sports Massage:

Sports massage offers a wide range of benefits that go beyond relaxation. It can help athletes and active individuals in various ways, including:

Improved flexibility and range of motion
Enhanced circulation and lymphatic flow
Reduced muscle soreness and fatigue
Prevention and treatment of injuries
Faster recovery and reduced downtime
Enhanced mental focus and relaxation
Improved muscle coordination and performance

Techniques and Approaches:

Sports massage therapists employ a variety of techniques to address specific needs and goals. These may include:

Deep tissue massage: Targets deep layers of muscle tissue to release chronic tension and knots.
Swedish massage: Utilizes long, flowing strokes to promote relaxation and improve circulation.
Myofascial release: Focuses on releasing tension in the fascia, the connective tissue surrounding muscles.
Trigger point therapy: Targets specific areas of muscle tightness and pain to release tension and promote healing.
Stretching and joint mobilization: Helps improve flexibility, range of motion, and joint mobility.
Cross-fiber friction: Applies pressure across muscle fibers to break down scar tissue and adhesions.

Pre-Event and Post-Event Massage:

Sports massage plays a vital role in the pre-event and post-event routines of athletes. Pre-event massage aims to warm up the muscles, increase blood flow, and prepare the body for optimal performance. It can be invigorating and energizing, incorporating techniques like compression, percussion, and quick strokes.

Post-event massage, on the other hand, focuses on aiding the body's recovery process. It helps reduce muscle soreness, flush out toxins, and promote relaxation. Techniques such as gentle stretching, effleurage, and lymphatic drainage may be employed to encourage the body's natural healing mechanisms.

Sports-Specific Applications:

Sports massage can be tailored to cater to the specific needs of different sports and activities. Here are some examples:

Running: Sports massage can help runners prevent and manage common issues like shin splints, IT band syndrome, and plantar fasciitis.

Cycling: Cyclists can benefit from sports massage to alleviate muscle tightness in the legs, hips, and lower back, and prevent overuse injuries.

Team Sports: Athletes participating in team sports like soccer, basketball, or rugby can benefit from sports massage to improve flexibility, enhance performance, and prevent muscle strains.

Weightlifting: Sports massage can aid weightlifters in reducing muscle tension and improving recovery between intense training sessions.

Endurance Sports: Athletes engaging in endurance activities such as marathon running or triathlons can benefit from sports massage to manage fatigue, optimize recovery, and prevent overuse injuries.

Finding a Qualified Sports Massage Therapist:

To ensure you receive the maximum benefits of sports massage, it's essential to seek a qualified and experienced sports massage therapist. Look for professionals who have specific training in sports massage and hold relevant certifications. Consider their experience working with athletes and their knowledge of different sports-specific techniques.

Conclusion:

Sports massage is a powerful tool for athletes and active individuals seeking to enhance their performance, prevent injuries, and optimize recovery. By understanding the techniques, benefits, and applications of sports massage, you can make informed decisions on incorporating it into your fitness routine. Whether you're a professional athlete or simply someone committed to an active lifestyle, sports massage can provide numerous advantages on your journey to physical excellence.

Consult with a qualified sports massage therapist to tailor a treatment plan that suits your specific needs, and experience the transformative effects of this specialized form of therapy.

Cervicogenic Headaches: Causes, Symptoms, and Effective Management

Fri, 14 Jul 2023 08:18:51 GMT

Cervicogenic headaches are a type of headache that originates from the cervical spine (neck) and can cause debilitating pain. Often misdiagnosed as migraines or tension headaches, these headaches require a comprehensive understanding to ensure accurate diagnosis and appropriate treatment. In this informative blog, we will delve into the causes, symptoms, and effective management strategies for cervicogenic headaches, including the incorporation of specific exercises. Our aim is to provide you with the knowledge you need to seek proper care, relief, and engage in targeted exercises to alleviate pain.

Understanding Cervicogenic Headaches:

To grasp the nature of cervicogenic headaches, it is essential to comprehend their underlying causes. This section will explore the anatomical factors that contribute to the development of cervicogenic headaches, including cervical spine disorders, nerve compression, muscle tension, and postural abnormalities. By understanding these mechanisms, you can better identify the root cause of your headaches.

Differentiating Cervicogenic Headaches from Other Types:

Cervicogenic headaches often share similarities with other headache types, such as migraines and tension headaches. To facilitate accurate diagnosis, this section will highlight the distinguishing features and specific diagnostic criteria of cervicogenic headaches. We will discuss the overlapping symptoms, triggers, and the importance of consulting a healthcare professional for a precise diagnosis.

Symptoms and Characteristics:

Recognizing the symptoms and characteristics of cervicogenic headaches is crucial for early identification and treatment. This section will delve into the typical symptoms experienced by individuals with cervicogenic headaches, including unilateral head pain, neck pain, restricted neck mobility, shoulder pain, and referred pain. By understanding these symptoms, you can differentiate cervicogenic headaches from other headache types and seek appropriate medical attention.

Diagnostic Process:

Accurate diagnosis is essential for effective management of cervicogenic headaches. In this section, we will explore the diagnostic process, which often involves a comprehensive medical history assessment, physical examination, and possibly imaging studies. We will discuss the importance of collaboration between healthcare professionals, such as neurologists, physiotherapists, and chiropractors, in order to reach a precise diagnosis.

Effective Management Strategies, Including Exercises:

Managing cervicogenic headaches requires a multidimensional approach that targets the underlying causes and alleviates symptoms. This section will discuss various management strategies, including:

a. Physical Therapy and Exercise: We will explore the role of physical therapy in strengthening neck muscles, improving posture, and enhancing range of motion. Specific exercises and techniques aimed at relieving pain and reducing headache frequency will be highlighted. Exercises may include neck stretches, isometric exercises, gentle cervical spine mobilization, and posture correction exercises.

b. Medications: Different types of medications, such as muscle relaxants, nonsteroidal anti-inflammatory drugs (NSAIDs), and nerve pain medications, may be prescribed to manage cervicogenic headaches. We will discuss their effectiveness and potential side effects.

c. Interventional Procedures: In some cases, interventional procedures like nerve blocks, trigger point injections, or radiofrequency ablation may be recommended to alleviate pain and reduce inflammation.

d. Lifestyle Modifications: We will emphasize the importance of adopting a healthy lifestyle, including stress management techniques, maintaining proper posture, regular exercise, and adequate sleep hygiene.

e. Alternative Therapies: Complementary therapies like acupuncture, massage therapy, and chiropractic adjustments may offer relief for some individuals with cervicogenic headaches. We will explore their potential benefits and considerations.

Conclusion:

Cervicogenic headaches can significantly impact one's quality of life, but with proper understanding and management, relief is possible. By recognizing the causes, differentiating symptoms, and seeking accurate diagnosis, you can work closely with healthcare professionals to develop a personalized treatment plan that includes targeted exercises. Whether through physical therapy, medications, interventional procedures, lifestyle modifications, or alternative therapies, there are effective strategies available to manage cervicogenic headaches.

Remember to consult with a healthcare professional for guidance tailored to your specific needs, including appropriate exercises to alleviate pain, improve posture, and enhance neck strength and mobility. With comprehensive care, targeted exercises, and a proactive approach, you can regain control over your headaches and enjoy a life with reduced pain and improved well-being.

How Long Does Post-Sports Massage Soreness Last?

Thu, 13 Jul 2023 09:17:27 GMT

Sports massage is a valuable tool for athletes and active individuals, providing targeted therapy to aid in muscle recovery, injury prevention, and performance enhancement. After a sports massage session, it's common to experience some level of soreness. This post-massage soreness is a natural response to the manipulation of soft tissues during the treatment. In this article, we will delve into the factors that contribute to post-sports massage soreness and explore the typical duration of this discomfort. By understanding the recovery process, athletes can better manage their expectations, optimize their recovery, and make informed decisions about their training and competition schedules.

I. Understanding Post-Massage Soreness

A. Causes of Post-Sports Massage Soreness:

Soft Tissue Manipulation: The therapist applies various techniques, such as deep tissue work, stretching, and trigger point therapy, to address specific areas of tension or dysfunction. This can lead to temporary muscle soreness.
Increased Blood Flow: Sports massage improves blood circulation, delivering oxygen and nutrients to muscles while flushing out metabolic waste. This increased circulation can contribute to soreness.
Release of Tension and Toxins: The manipulation of muscles and connective tissues releases tension and toxins, which can temporarily contribute to post-massage discomfort.

B. Difference Between Post-Massage Soreness and Pain:

Post-massage soreness is a natural response to therapeutic manipulation and is generally mild to moderate in intensity. It should not be confused with acute or chronic pain, which may indicate an underlying injury or condition requiring further evaluation.

C. Individual Variations:

Every individual responds differently to sports massage. Factors such as pain tolerance, overall physical condition, hydration levels, and the extent of the massage can influence the duration and intensity of post-massage soreness.

II. Duration of Post-Sports Massage Soreness

A. Immediate and Short-Term Soreness:

Immediate soreness: It is common to experience immediate soreness after a sports massage, particularly in areas that received deep tissue work or trigger point therapy. This soreness typically lasts for a few hours to a day.

Short-term soreness: The intensity of soreness may peak within 24 to 48 hours after the massage and gradually subside over the next few days. This soreness is similar to the muscle soreness experienced after a challenging workout and is referred to as delayed onset muscle soreness (DOMS).

B. Factors Affecting Soreness Duration:

Treatment Intensity: The depth and intensity of the sports massage session can impact the degree and duration of soreness. More aggressive or focused treatments may result in more significant soreness.

Individual Response: Each person's body reacts differently to sports massage, and the duration of post-massage soreness can vary based on factors such as physical condition, prior injuries, and overall muscle health.

Hydration and Recovery Practices: Proper hydration, adequate rest, and other recovery practices, such as foam rolling and gentle stretching, can help minimize the duration and intensity of post-massage soreness.

C. Long-Term Benefits and Recovery:

The soreness experienced after a sports massage is a sign that the body is undergoing positive changes and adaptations. Over time, as the body adjusts and recovers, soreness decreases and gives way to improved mobility, reduced muscle tension, and enhanced performance.
To optimize recovery and reduce soreness duration, it's essential to prioritize rest, hydration, and proper nutrition while allowing the body time to adapt and heal.

III. Strategies to Manage Post-Sports Massage Soreness

A. Communication with the Massage Therapist:

Communicating your needs, expectations, and any concerns with the massage therapist can help ensure that the treatment is tailored to your specific requirements, potentially reducing post-massage soreness.

B. Hydration and Nutrition:

Staying well-hydrated and consuming a balanced diet, rich in nutrients, can support the body's recovery process, minimizing the duration and intensity of post-massage soreness.

C. Active Recovery Techniques:

Gentle stretching, light exercise, and foam rolling can aid in muscle recovery, reduce stiffness, and alleviate post-massage soreness. These activities promote blood flow, flush out toxins, and enhance tissue healing.

D. Gradual Return to Physical Activity:

It's important to allow the body time to recover before resuming intense training or competition. Gradually reintroducing physical activity can help prevent further muscle soreness or injury.

Conclusion:

Post-sports massage soreness is a natural and temporary response to therapeutic manipulation of soft tissues. While the duration and intensity of soreness can vary among individuals, it typically lasts for a few hours to a few days. Understanding the causes and recovery process of post-massage soreness empowers athletes to manage their expectations and optimize their recovery strategies. By incorporating proper hydration, nutrition, active recovery techniques, and gradual return to physical activity, athletes can effectively navigate post-sports massage soreness, ensuring a smoother recovery and reaping the full benefits of this valuable therapeutic modality.

Frozen Shoulder: Causes, Symptoms, Treatment, and Do's & Don'ts

Mon, 26 Jun 2023 09:26:38 GMT

Frozen shoulder, also known as adhesive capsulitis, is a common condition that affects the shoulder joint, causing pain, stiffness, and limited range of motion. It can significantly impact a person's daily activities and quality of life. In this comprehensive guide, we will delve into the details of frozen shoulder, including its causes, symptoms, treatment options, and essential do's and don'ts for managing and preventing this condition.

Section 1: What is Frozen Shoulder?

1.1 Definition and Overview:
Frozen shoulder is a condition characterized by inflammation and thickening of the shoulder joint capsule. This leads to the development of adhesions or scar tissue, restricting the movement of the joint. It typically progresses through three stages: freezing, frozen, and thawing.

1.2 Causes and Risk Factors:
The exact cause of frozen shoulder is not fully understood. However, certain factors increase the risk of developing this condition, including:

a) Age and Gender: Frozen shoulder most commonly affects individuals between the ages of 40 and 60, with women being more susceptible than men.
b) Immobilization: Prolonged immobilization of the shoulder joint due to injury, surgery, or a medical condition can increase the likelihood of developing frozen shoulder.
c) Systemic Diseases: Conditions such as diabetes, cardiovascular disease, thyroid disorders, and Parkinson's disease have been associated with an increased risk of developing frozen shoulder.
d) Other Factors: Certain hormonal imbalances, autoimmune diseases, and previous shoulder injuries can also contribute to the development of frozen shoulder.

Section 2: Symptoms and Diagnosis:

2.1 Common Symptoms:

The hallmark symptoms of frozen shoulder include:

a) Pain: The shoulder joint experiences persistent pain, which worsens with movement and can be particularly intense at night.
b) Stiffness: Gradual onset of stiffness in the shoulder joint, leading to decreased range of motion and difficulty performing everyday tasks.
c) Limited Mobility: Inability to perform activities such as reaching overhead, lifting heavy objects, or putting on clothing without experiencing pain or restricted movement.

2.2 Diagnosing Frozen Shoulder:

To diagnose frozen shoulder, healthcare professionals typically perform a comprehensive evaluation, which may include:

a) Medical History: Gathering information about the individual's symptoms, medical history, and any previous shoulder injuries or surgeries.
b) Physical Examination: Assessing the shoulder joint for range of motion, pain, and signs of inflammation.
c) Imaging Tests: X-rays, MRI scans, or ultrasound may be ordered to rule out other possible causes of shoulder pain and assess the extent of joint inflammation and adhesions.

Section 3: Treatment Options:

3.1 Conservative Treatment:

In most cases, frozen shoulder can be managed conservatively through various treatment modalities, including:

a) Physical Therapy: A structured rehabilitation program that includes gentle stretching, range of motion exercises, and strengthening exercises can help improve shoulder mobility and reduce pain.
b) Pain Management: Over-the-counter pain relievers, such as nonsteroidal anti-inflammatory drugs (NSAIDs), may be recommended to manage pain and inflammation.
c) Heat and Cold Therapy: Applying heat or cold packs to the affected shoulder can help alleviate pain and reduce inflammation.

3.2 Interventional Treatments:

In some instances, more advanced interventions may be necessary if conservative measures do not provide sufficient relief. These may include:

a) Steroid Injections: Corticosteroid injections into the shoulder joint can help reduce inflammation and alleviate pain.
b) Joint Distension: Fluid may be injected into the shoulder joint to help stretch the capsule and improve range of motion.
c) Manipulation Under Anesthesia (MUA): This procedure involves the manual manipulation of the shoulder joint while the patient is under anesthesia, helping to break up adhesions and improve mobility.

3.3 Surgical Intervention:

Surgery is rarely required for frozen shoulder but may be considered in severe cases where other treatment options have been ineffective. Surgical procedures for frozen shoulder include:

a) Arthroscopic Release: During this minimally invasive procedure, the surgeon releases the tight capsule and removes any adhesions, allowing for improved joint mobility.
b) Open Surgery: In rare cases, open surgery may be performed to release the adhesions and restore range of motion in the shoulder joint.

Section 4: Do's and Don'ts for Managing Frozen Shoulder:

4.1 Do's:

a) Follow your healthcare provider's recommendations for physical therapy exercises and home stretching routines to improve range of motion and prevent further stiffness.
b) Practice good posture and avoid activities that strain the shoulder joint.
c) Use heat or cold therapy as directed by your healthcare provider to manage pain and reduce inflammation.
d) Communicate any changes in symptoms or concerns to your healthcare provider promptly.
e) Seek emotional support and join support groups to connect with others who are experiencing or have experienced frozen shoulder.

4.2 Don'ts:

a) Avoid overexertion and excessive force on the affected shoulder, as it can worsen pain and prolong the healing process.
b) Refrain from sudden, jerky movements or repetitive motions that may aggravate the shoulder joint.
c) Do not ignore persistent pain or increasing stiffness in the shoulder; timely intervention is essential to prevent further progression of the condition.
d) Avoid self-diagnosis and self-medication; always consult with a healthcare professional for proper diagnosis and treatment recommendations.

Conclusion:

Frozen shoulder can significantly impact daily life and mobility, but with proper understanding and management, it can be effectively treated. By recognizing the causes, symptoms, and available treatment options, individuals with frozen shoulder can work with healthcare professionals to develop a comprehensive plan for recovery. Following the do's and don'ts outlined in this guide can further contribute to successful management and prevention of future occurrences. Remember, early intervention and proactive measures are key to minimizing the impact of frozen shoulder and restoring optimal shoulder function.

How Can Sports Physiotherapy Help with Injury Recovery?

Wed, 14 Jun 2023 08:09:13 GMT

Sports physiotherapy plays a crucial role in helping athletes recover from injuries and regain their peak performance. Whether you're a professional athlete or a weekend warrior, sustaining an injury can be frustrating and debilitating. However, with the guidance and expertise of a sports physiotherapist, you can accelerate your recovery, minimize the risk of re-injury, and get back to doing what you love.
In this post, we will explore how sports physiotherapy can assist in injury recovery and provide you with the tools to achieve optimal rehabilitation.

Accurate Diagnosis and Assessment

When you suffer from a sports-related injury, a sports physiotherapist will conduct a comprehensive assessment to diagnose the extent and nature of your injury. Through a combination of physical examination, movement analysis, and medical history review, they can accurately identify the specific structures affected.
This assessment enables them to develop an individualized treatment plan tailored to your injury, ensuring that the rehabilitation process addresses the root cause and targets the areas that require attention.

Pain Management and Swelling Reduction

One of the primary goals of sports physiotherapy is to alleviate pain and reduce swelling following an injury. By utilizing various techniques such as manual therapy, soft tissue mobilization, and therapeutic modalities like ultrasound or electrical stimulation, physiotherapists can promote healing, decrease inflammation, and relieve pain. These interventions not only provide immediate relief but also create an optimal environment for tissue repair and regeneration.

Restoring Range of Motion and Flexibility

Injuries often lead to joint stiffness and limited range of motion. Sports physiotherapy employs targeted exercises and stretching techniques to restore flexibility and mobility. Through a combination of passive and active stretching, joint mobilization, and proprioceptive training, physiotherapists help regain normal range of motion, allowing injured athletes to move freely without pain or restriction.

Strengthening and Conditioning

As an injury heals, it is crucial to rebuild strength and recondition the affected area to prevent re-injury. Sports physiotherapists design customized exercise programs that focus on strengthening the injured muscles, tendons, and ligaments. These programs gradually progress in intensity, challenging the injured area while ensuring it can withstand the demands of sports activities. By restoring strength and stability, athletes can safely return to their pre-injury performance level.

Rehabilitation and Functional Training

Beyond basic strength and flexibility, sports physiotherapy emphasizes functional training to help athletes regain their specific sports-related skills. Physiotherapists incorporate sport-specific exercises, drills, and movements into rehabilitation programs to enhance agility, speed, balance, and coordination. This tailored approach ensures a smooth transition back to sports activities and minimizes the risk of reinjury.

Injury Prevention and Performance Enhancement

Sports physiotherapy not only aids in injury recovery but also focuses on injury prevention and performance enhancement. By assessing biomechanics, identifying potential risk factors, and implementing corrective exercises and techniques, physiotherapists can help athletes optimize their performance while reducing the likelihood of future injuries. Regular check-ups and maintenance sessions are recommended to address minor issues before they escalate into more severe problems.

Conclusion

Sports physiotherapy plays a vital role in helping athletes recover from injuries and return to their peak performance levels. By providing an accurate diagnosis, pain management, range of motion restoration, strength building, and functional training, physiotherapists offer comprehensive rehabilitation programs tailored to each individual's needs. Whether you're a professional athlete or a recreational enthusiast, incorporating sports physiotherapy into your injury recovery process can accelerate healing, prevent re-injury, and ensure long-term athletic success.

Intercostal Muscle Strain: Causes, Symptoms, and Effective Treatment Options

Thu, 08 Jun 2023 09:31:53 GMT

Experiencing pain in the ribcage area can be a sign of an intercostal muscle strain. This type of injury, commonly caused by sudden twisting, lifting, or repetitive movements, can be both painful and restrictive. In this blog post, we will delve into the causes, symptoms, and various treatment options for intercostal muscle strain. By understanding the nature of the injury and exploring effective treatment strategies, you can find relief and regain your mobility. Whether you're an athlete, fitness enthusiast, or someone seeking information on intercostal muscle strain, this guide will provide valuable insights to aid in your recovery.

Understanding Intercostal Muscle Strain:

Intercostal muscles are located between the ribs and play a crucial role in assisting breathing and stabilizing the chest. When these muscles are overstretched or torn, an intercostal muscle strain occurs. This injury often results from sudden, forceful movements that put excessive strain on the muscles. Common causes include sports-related activities, lifting heavy objects, or even sneezing or coughing with force. Understanding the mechanics of this injury is essential to effectively manage and treat it.

Identifying Symptoms of Intercostal Muscle Strain:

The symptoms of intercostal muscle strain can vary in intensity and may include localized pain along the ribcage, tenderness to touch, muscle spasms, and difficulty with deep breathing or certain movements. The pain is often sharp and worsens with activities that engage the intercostal muscles. Proper identification of these symptoms can aid in early diagnosis and appropriate treatment.

Treatment and Recovery Strategies:

a) Rest and Ice Therapy: Initial treatment for intercostal muscle strain involves rest and protecting the injured area from further strain. Applying ice packs to the affected area can help reduce pain and inflammation.

b) Pain Medication: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) can help alleviate pain and reduce inflammation. However, it is advisable to consult a healthcare professional before using any medication.

c) Physical Therapy and Stretching: Once pain and inflammation subside, gentle stretching and physical therapy exercises can help improve flexibility, strengthen the intercostal muscles, and restore range of motion. A qualified physical therapist can guide you through appropriate exercises and ensure proper healing.

d) Heat Therapy and Massage: Heat therapy, such as warm compresses or heating pads, can aid in muscle relaxation and promote blood circulation to the injured area. Gentle massage techniques under the guidance of a professional can also help relieve tension and promote healing.

e) Gradual Return to Activity: It is important to gradually reintroduce activities that engage the intercostal muscles as the injury heals. Rushing back into strenuous activities can lead to re-injury. Follow the guidance of a healthcare professional or physical therapist regarding the appropriate timeline for resuming regular activities.

Prevention Tips and Lifestyle Modifications:

To reduce the risk of intercostal muscle strain, it is important to maintain proper posture, engage in regular exercise to strengthen core muscles, and practice proper lifting techniques. Stretching before physical activities and incorporating warm-up exercises can also help prevent muscle strains. Additionally, if you have experienced an intercostal muscle strain in the past, it may be beneficial to wear appropriate protective gear or use supportive bracing during activities that involve the ribcage.

Conclusion:

Intercostal muscle strain can be a painful and limiting injury, but with proper treatment and care, recovery is possible. By understanding the causes, recognizing the symptoms, and implementing effective treatment strategies, you can alleviate pain, promote healing, and prevent re-injury. Remember to consult with a healthcare professional for an accurate diagnosis and personalized treatment plan. With patience, rest, and appropriate rehabilitation, you can regain your strength, mobility, and overall well-being.

Effective Trapped Nerve Treatment: Relief for Nerve Compression

Thu, 08 Jun 2023 09:15:46 GMT

Dealing with a trapped nerve can be a painful and debilitating experience. Nerve compression, often caused by pressure or irritation, can lead to a range of symptoms, including pain, numbness, and weakness. In this blog post, we will explore various treatment options for trapped nerve relief. From self-care measures to professional interventions, understanding the available treatments can help alleviate discomfort and restore normal functioning. Whether you're seeking immediate relief or long-term management strategies, this guide will provide valuable insights into effective trapped nerve treatment.

Rest and Self-Care:

When experiencing symptoms of a trapped nerve, it is essential to give your body time to heal. Resting the affected area and avoiding activities that exacerbate the pain or discomfort can help alleviate symptoms. Applying ice packs or using heat therapy may also provide relief by reducing inflammation and soothing the affected area. Additionally, maintaining good posture and avoiding repetitive movements can prevent further aggravation of the nerve.

Physical Therapy and Exercise:

Physical therapy plays a crucial role in treating trapped nerves. A skilled therapist can guide you through specific exercises and stretches designed to relieve pressure on the affected nerve. These exercises aim to strengthen supporting muscles, improve flexibility, and correct any underlying postural or movement issues that contribute to nerve compression. Regular physical therapy sessions can significantly reduce pain, restore range of motion, and enhance overall function.

Medications and Pain Management:

In some cases, medications may be prescribed to manage pain and reduce inflammation associated with a trapped nerve. Nonsteroidal anti-inflammatory drugs (NSAIDs) can help alleviate pain and swelling. Additionally, muscle relaxants may be recommended to ease muscle tension and reduce pressure on the nerve. It's important to consult with a healthcare professional before taking any medication to ensure proper dosage and avoid potential side effects.

Alternative Therapies:

Several alternative therapies can complement traditional treatment approaches for trapped nerve relief. These therapies may include acupuncture, chiropractic care, massage therapy, and transcutaneous electrical nerve stimulation (TENS). These modalities aim to promote pain relief, improve circulation, and reduce muscle tension, providing additional support in the management of trapped nerves. It's crucial to consult with qualified practitioners and discuss the suitability of these therapies based on your specific condition.

Surgical Intervention:

In severe cases where conservative treatments fail to provide relief, surgical intervention may be considered. Surgery aims to alleviate pressure on the affected nerve by removing the source of compression, such as a herniated disc or bone spur. It's important to note that surgery is typically a last resort and is reserved for cases where conservative measures have been unsuccessful. A thorough evaluation by a specialist is necessary to determine the need for surgery and explore the available options.

Conclusion:

Trapped nerve treatment options range from self-care measures to professional interventions, depending on the severity and underlying cause of the condition. It is crucial to consult with a healthcare professional for an accurate diagnosis and personalized treatment plan. By combining rest, self-care, physical therapy, medications, and, if necessary, surgical intervention, relief from the pain and discomfort associated with a trapped nerve can be achieved. Remember, early intervention and appropriate treatment can help restore normal nerve function and improve overall quality of life.

How the Mobiliser can Enhance your Physiotherapy Experience?

Tue, 02 May 2023 09:34:48 GMT

Physical therapy is an essential part of rehabilitation for injuries, surgeries, and chronic conditions. Physiotherapy helps people regain functionality, reduce pain, and enhance their overall quality of life. While traditional physical therapy techniques are effective, new technologies and devices are emerging to help make the process even better. One such innovation that has been making waves in the world of physiotherapy is the mobiliser. If you're curious about how a mobiliser can enhance your physiotherapy experience, read on.

What is a mobiliser?

A mobiliser is a device that is used to mobilize joints and increase circulation throughout the body. It is designed to provide passive motion, stretch, and mobilization of the spine, pelvis, and extremities. The mobiliser is essentially a cushioned platform that is motorized and can be set to various speeds, angles, and timing sequences. Patients lie down on the mobiliser, and it gently moves the body to address specific mobility issues.

What are the benefits of using a mobiliser?

The mobiliser has several benefits for patients undergoing physiotherapy. Firstly, it can help to alleviate pain by stretching and mobilizing the affected areas gently. Secondly, it helps to stimulate circulation by encouraging blood flow. Thirdly, it can improve range of motion, posture, and flexibility. Patients with limited mobility can benefit significantly from the mobiliser's ability to move the body in ways that are difficult to do manually.

When is a mobiliser used?

A mobiliser is used in physiotherapy sessions as an adjunct to traditional techniques. It is beneficial for patients with chronic pain, limited mobility, arthritis, injuries, and conditions that limit joint mobility. It is also useful for pre and post-surgical rehabilitation and for improving overall fitness and wellness levels.

What to expect during a mobiliser session?

During a mobiliser session, patients lie on the cushioned platform, and the device is activated. Patients may feel a gentle stretching and mobilization of their spine, pelvis, and extremities. The mobiliser is set to specific speeds and timing sequences to address the patient's individual needs. Patients may also receive other physiotherapy techniques, such as massage, manual mobilization, and exercises in conjunction with the mobiliser.

Conclusion

The mobiliser is a remarkable device that can do wonders for patients undergoing physiotherapy. Not only can it help alleviate pain and improve range of motion, but it can also assist with overall circulation and recovery from injuries and surgeries. If you're curious about how a mobiliser can enhance your physiotherapy experience, speak with your physiotherapist about incorporating it into your treatment plan.

How to Treat Tendon Pain and How You Can Prevent It?

Fri, 28 Apr 2023 09:11:55 GMT

Tendon pain can be a common issue among athletes who participate in sports that require repetitive motions, such as running, tennis, or dancing. Tendons are tough, fibrous tissues that attach muscles to bones, and they can become inflamed and painful from overuse, sudden impacts, or improper training. If left untreated or not prevented, tendon pain can lead to serious injuries that can seriously hinder your performance or even force you to retire early.
Fortunately, there are several ways to treat tendon pain and prevent it from happening again. In this blog post, we'll explore some of the most effective treatments and prevention tips that athletes can use to keep their tendons healthy and pain-free.

Rest

One of the most effective ways to treat tendon pain is to rest the affected area. This means reducing the amount of training or activity that caused the pain in the first place. Continuing to push through the pain can make the tendon worse and lead to more serious injuries. Depending on the severity of the pain, rest can last for a few days or a few weeks.

Ice and Heat Therapy

Another common method for treating tendon pain is ice and heat therapy. Icing the affected area can help reduce swelling and inflammation while applying heat can increase blood flow and promote healing. Alternating between the two can be an effective way to promote healing and relieve pain. However, make sure to never apply heat in the first few days of an injury or when the area is swollen.

Physical Therapy

Physical therapy can be an effective way to treat tendon pain and prevent future injuries. A physical therapist can teach you exercises and stretches to help strengthen the affected area and increase your range of motion. They can also help identify any training errors or bad habits that may be contributing to the pain.

Medications

Over-the-counter pain medications like ibuprofen or acetaminophen can be used to temporarily relieve the pain associated with tendon injuries. However, be sure to talk to your doctor or a medical professional if you're taking any medication for an extended period of time.

Prevention

While there are several ways to treat tendon pain, prevention is always the best medicine. Some effective ways to prevent tendon injuries include using proper form and technique when performing exercises, stretching before and after training, gradually increasing your activity level, and taking rest days when necessary. Additionally, wearing proper footwear and using the right equipment for your sport can also help prevent injuries.

Conclusion:

Tendon pain can significantly impact an athlete's performance and overall health in the long-term. However, with proper treatment and prevention measures, it can be managed and even avoided entirely. If you ever experience tendon pain, make sure to rest, ice, and seek professional medical advice. Remember to always prioritize your health and safety while pursuing your athletic goals.

Why You Should See a Physio for a Sprained or Twisted Ankle?

Fri, 28 Apr 2023 08:42:39 GMT

Every year millions of people experience ankle injuries, including sprains and twists. While many of these injuries may seem minor, they can cause significant pain and discomfort. Moreover, they can result in long-term damage if left untreated. That is why it is important to seek professional medical attention as soon as possible after an ankle injury. In this post, we explore why seeing a physiotherapist for a sprained or twisted ankle is the best course of action.

Accurate Diagnosis

As experienced professionals, physiotherapists can provide you with an accurate diagnosis of your ankle injury. Through a physical examination and some imaging tests, they can identify the type and extent of your injury, and recommend appropriate treatment. This means that you will not waste time on treatments that may not work, but get the correct treatment immediately.

Customized Treatment

Once the diagnosis is made, your physiotherapist will create a customized treatment plan for you. This plan will be tailored to your particular injury, your lifestyle, and your recovery goals. It may include exercises, stretches, massage therapy, and other forms of treatment that will help you recover as quickly as possible.

Reduce Pain and Inflammation

In the early stages of a sprained or twisted ankle, it is common to experience severe pain and inflammation. Physiotherapy can help you reduce these symptoms through ultrasound therapy, electrotherapy, and manual techniques such as massage and stretching.

Prevent Long-Term Complications

Even though ankle injuries may seem minor, they can cause long-term complications that can affect your mobility and quality of life. Seeing a physiotherapist can help you prevent these complications. They will provide you with exercises that will help you restore your strength, regain your range of motion, and prevent future injuries.

Faster Recovery

Finally, seeing a physiotherapist for an ankle injury can help you recover faster. Studies have shown that people who undergo physiotherapy after an ankle injury recover faster than those who do not. This means that you can get back to your daily activities, sports, and hobbies much sooner.

Conclusion:

As you can see, there are many benefits to seeing a physiotherapist for a sprained or twisted ankle. Not only will they provide you with an accurate diagnosis and customized treatment, but they will also help you reduce pain, prevent long-term complications, and recover faster. So, if you have recently injured your ankle, don't delay seeking professional medical attention. A timely visit to a physiotherapist can make all the difference in your recovery.

5 Signs That You Should See a Physiotherapist for Your Back Pain

Thu, 27 Apr 2023 09:53:22 GMT

Back pain is one of the most common complaints among people of all ages. In fact, studies show that 8 out of 10 adults will experience back pain at some point in their lives. While some cases of back pain can be mild and go away on their own, others can be more severe and require professional treatment.
If you're experiencing back pain, how do you know when it's time to see a physiotherapist? In this blog post, we'll explore the signs that indicate you should seek professional help for your back pain.

The Pain Persists for More Than 3 Days:

Back pain that lasts for more than three days is a clear indication that you should consult a physiotherapist. This is especially true if the pain is worsening or interfering with your daily activities. Your physiotherapist will evaluate your condition and provide the appropriate treatment to help alleviate your symptoms and prevent further injury.

You Experience Numbness or Tingling Sensations:

If you're experiencing numbness, tingling, or weakness in your back, arms, or legs, it could be a sign of a nerve-related issue. This condition is sometimes known as sciatica, and it's caused by the compression of the sciatic nerve. A physiotherapist can help diagnose this condition and provide the right treatment to help alleviate your symptoms.

You’ve Recently Experienced an Illness or Injury:

If you've recently been ill or injured, and you're now experiencing back pain, it's essential to see a physiotherapist. An experienced physiotherapist can help you recover from your injury and prevent future complications. They can also develop an appropriate treatment plan that can help you manage any lingering pain and discomfort.

You're Experiencing Difficulty with Daily Activities:

If you're having trouble completing simple tasks like standing, walking, or bending over, it's time to see a physiotherapist. Back pain can significantly impact your quality of life, and getting the right treatment can help you regain your mobility and independence. Physiotherapists use a variety of techniques, including exercise, massage, and manual therapy, to help alleviate pain and improve overall function.

You Want to Prevent Future Injuries:

Perhaps you're not currently experiencing back pain, but you want to prevent future injuries. In that case, a physiotherapist can help you develop an exercise and stretching program that will strengthen your back and improve your overall flexibility. By taking a proactive approach to your health, you can prevent future injuries and maintain your mobility long into the future.

Conclusion:

Back pain can significantly impact your quality of life, and it's essential to seek professional help if you're experiencing persistent pain or discomfort. By seeing a physiotherapist, you can get the necessary treatment to alleviate your symptoms and prevent further injury. Don't wait – if you're experiencing back pain, it's time to see a physiotherapist today.

Understanding Osteopathy for Sciatica: How It Can Help You?

Wed, 26 Apr 2023 07:34:00 GMT

Sciatica is a widespread condition that causes discomfort, pain, and even numbness throughout the lower back, hips, and legs. It can be caused by different factors, such as herniated discs, spinal stenosis, and even pregnancy. While there are various treatment options available for sciatica, some people seek alternative methods such as osteopathy. This blog will introduce you to osteopathy and how it can help you manage your sciatica symptoms.

To begin with, osteopathy is a form of holistic healthcare that focuses on the relationship between the musculoskeletal system and overall health. Osteopaths believe that the body has a natural ability to heal itself, and their goal is to assist this process. Osteopathy for sciatica can help reduce pain and inflammation by using a hands-on approach that includes massage, stretching, and manipulation to improve blood flow, restore mobility, and reduce tension in the muscles and joints of the lower back, hips, and legs.

One of the primary benefits of osteopathy for sciatica is that it considers the body as a whole instead of just focusing on the affected area. Osteopaths assess the body’s overall structure, including the spine, joints, muscles, and nerves, to identify the root cause of the problem. This approach can help identify other underlying issues contributing to your sciatica, such as poor posture or muscle imbalances.

Osteopathy treatment for sciatica typically involves multiple sessions, depending on the severity of the condition. In the initial session, the osteopath will evaluate your medical history, conduct a physical examination, and establish a treatment plan. The osteopath may perform various techniques such as deep tissue massage, spinal manipulation, and myofascial release techniques to improve mobility, reduce pain, and promote healing over several sessions.

Additionally, osteopathy is a safe and natural form of treatment that does not involve the use of medications or surgery. It is also an effective alternative to traditional treatments that have unpleasant side effects or are not suitable for everyone, such as anti-inflammatory medication or surgery.

Conclusion:

Living with sciatica can be challenging, but osteopathy can help you manage it naturally and effectively. By manipulating the body's natural healing process, osteopathy aims to restore the body to its optimal healthy state. This approach can help treat the root cause of sciatica and prevent it from recurring. If you are suffering from sciatica and are looking for a natural and effective way to manage your symptoms, consult an osteopath to discuss your treatment options.

Musculoskeletal Pain : Causes, Symptoms, Treatments

Mon, 27 Mar 2023 09:45:45 GMT

Musculoskeletal pain is a common condition that affects millions of people worldwide, causing chronic pain, stiffness, and mobility issues. It is important to understand the various types of musculoskeletal pain, their causes, symptoms, and treatments in order to best manage this condition. Let’s break down why musculoskeletal pain warrants attention and how you can get relief.

Types of Musculoskeletal Pain

Musculoskeletal pain can be classified into two main categories: acute or chronic. Acute musculoskeletal pain is sudden in onset and usually caused by an injury or trauma to the area. On the other hand, chronic musculoskeletal pain is long-term in nature and can be due to conditions such as arthritis, tendonitis, fibromyalgia, or degenerative disc disease.
It is important to note that these conditions are not mutually exclusive; someone may have both acute and chronic forms of musculoskeletal pain at the same time.

Causes & Symptoms of Musculoskeletal Pain

The most common causes of musculoskeletal pain are poor posture, overuse injuries from repetitive motion activities (such as sitting at a computer all day), sports injuries (including sprains/strains), aging joints, muscle imbalances or weakness, arthritis, tendinitis/bursitis/fasciitis/capsulitis, bone fractures or breaks, nerve damage (including carpal tunnel syndrome), low back strain/sprain/discogenic pain syndrome/spinal stenosis/herniated discs/degenerative disc disease.

Common symptoms include localized tenderness or soreness when touched;

difficulty moving due to stiffness or tightness
radiating pains that travel along muscles or nerves
decreased range-of-motion
swelling
numbness or tingling sensation
muscle spasms
persistent aches even while at rest
fatigue
headaches

Treatment Options for Musculoskeletal Pain

The primary goals of treatment for musculoskeletal pain are relief from discomfort and restoration of normal functioning. Treatment plans will vary depending on the type and severity of your condition but typically involve lifestyle changes such as avoiding strenuous activities that aggravate your condition (or engaging in gentle stretching exercises);

using heat therapy or cold packs as needed for relief from inflammation and tenderness/swelling
taking nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce swelling and relieve discomfort associated with inflammation
receiving physical therapy including massage therapy if necessary to improve range-of-motion
using assistive devices such as braces or walking aids if needed for support during recovery period
consulting with a health professional about getting corticosteroids injections if necessary to further reduce inflammation
participating in yoga classes tailored toward healing musculoskeletal issues
wearing well fitting shoes with good arch support
consulting with a doctor about undergoing surgery if necessary as a last resort measure .

Conclusion:

No one should go through life dealing with painful symptoms associated with musculoskeletal issues–especially when there are so many different treatment options available today! Understanding the types of musculoskeletal pains you could experience along with their causes & symptoms can help you better prepare yourself for managing this condition effectively while staying proactive about seeking medical assistance if needed.

Incorporating lifestyle changes such as exercise regimens tailored towards healing muscular skeletal issues accompanied by assistive devices will also help you gain greater control over your quality of life despite having this condition. With proper diagnosis & treatment plan in place you can achieve lasting relief from any uncomfortable symptoms associated with this issue!

Top 10 Benefits of Acupuncture

Mon, 27 Mar 2023 09:12:19 GMT

Acupuncture is an ancient Chinese practice that has been used for centuries to treat a variety of ailments. It involves the insertion of thin needles into specific points on the body to stimulate energy flow and promote healing.
In recent years, acupuncture has gained popularity in Western countries as an alternative treatment for various medical conditions. But what exactly are the benefits of acupuncture? Read on to find out!

1. Pain Relief:

One of the most common reasons why people turn to acupuncture is for pain relief. Studies have shown that acupuncture can reduce chronic pain from conditions like arthritis and fibromyalgia, as well as acute pain from injuries or surgery.
It can also be used to manage postoperative pain, chemotherapy-induced nausea, tension headaches, and even menstrual cramps.

2. Improved Sleep Quality:

Insomnia and other sleep disorders can have a negative impact on your overall health and wellbeing. However, research suggests that acupuncture can help improve sleep quality by reducing stress levels and promoting relaxation. This in turn helps you get better quality sleep throughout the night.

3. Stress Reduction:

Stress is one of the leading causes of many physical and mental health problems, such as depression and anxiety disorders. Acupuncture has been shown to reduce cortisol levels—the hormone responsible for producing stress—in the body, resulting in better overall emotional well-being.

4. Boosted Immune System Function:

A weakened immune system leaves you more susceptible to illness and infection, making it important to keep it functioning at its best. Fortunately, studies suggest that regular acupuncture treatments can boost immune system function by helping your body fight off disease more effectively.

5. Improved Digestion:

Poor digestion can cause a number of unpleasant symptoms like bloating, constipation, diarrhea, heartburn, indigestion, and stomach pains—all things we’d rather avoid! Thankfully, research shows that acupuncture may be able to help improve digestion by stimulating certain pressure points responsible for regulating digestive functions in the body.

6. Reduced Blood Pressure Levels:

High blood pressure puts you at increased risk for serious health complications such as heart attack or stroke—which is why it’s important to keep it under control!
Regular sessions with an acupuncturist may help lower blood pressure by stimulating certain points along your meridians (energy channels). This in turn helps regulate blood flow throughout your body more efficiently—resulting in lower blood pressure levels overall!

7 .Improved Skin Health:

Acne breakouts are not only unsightly but they can also cause significant discomfort due to itching or burning sensations caused by inflammation around the affected area(s).
Fortunately, research indicates that regular sessions with an acupuncturist may help reduce inflammation associated with acne outbreaks while also improving skin elasticity over time—resulting in fewer breakouts with smoother skin overall!

8 .Reduced Anxiety Levels :

Anxiety is a common problem faced by many people today – but thankfully there are natural solutions available that don’t involve taking medication (unless prescribed by a doctor). Research suggests that regular sessions with an acupuncturist may help reduce anxiety levels by stimulating certain energy pathways responsible for calming emotions while promoting relaxation throughout the body – allowing you feel calmer & less anxious overall!

9 .Improved Cognitive Function :

If you suffer from issues related to memory loss or poor concentration then don’t despair – there may be hope yet! Studies indicate that regular treatments with an acupuncturist may help improve cognitive function by stimulating certain areas around the brain responsible for memory retention & recall while also helping increase alertness & focus -allowing you perform better mentally & physically!

10 .Treatments For Common Ailments :

Acupuncture isn’t just good for treating physical ailments; it can also provide relief from common illnesses like colds & flu too! Research suggests that regular visits with an acupuncturist may help reduce symptoms associated with these illnesses (such as sore throat & congestion) while also boosting immunity against future attacks – all without needing any medication whatsoever!.

Conclusion:

Acupuncture is an ancient Chinese practice widely used today as a form of alternative medicine for various medical conditions and ailments ranging from chronic pain management all the way up through improved cognitive function -and even treatment options for common illnesses like colds & flu too!

With this in mind it's no wonder why so many people are turning towards this traditional method of healing when seeking natural remedies & treatments -as it offers numerous benefits without any nasty side effects unlike some medications prescribed today!. With this being said if you're looking into holistic approaches towards better health then make sure to give acupuncture a try -you won't regret it!!

Osteopathy as a Treatment for Lower Back Pain

Wed, 22 Mar 2023 07:40:27 GMT

Lower back pain is an incredibly common affliction, affecting roughly 80% of people at some point in their lives. It can be caused by any number of factors, including muscle strain, poor posture, or an underlying medical condition. One type of treatment that is gaining in popularity is osteopathy.

Osteopaths use manual manipulation to realign the spine and other joints in order to alleviate back pain. Here’s a look at why osteopathy may be the right treatment for you.

What is Osteopathy?

Osteopathy is a form of alternative medicine that focuses on using manual manipulation to realign the spine and other joints in order to alleviate pain. It's similar to physical therapy, but it uses its own unique methods to target specific areas that may be causing discomfort.

An osteopath will assess your body and then use hands-on techniques such as stretching and massaging muscles, tendons , ligaments and joints in order to relieve tension and improve mobility. It also involves lifestyle advice such as posture correction exercises or dietary changes.

Benefits of Osteopathy for Lower Back Pain

One of the main benefits of osteopathy is its non-invasive nature - no drugs or surgery are required for treatment - making it an attractive option for those looking for more natural forms of healing.

Additionally, because it targets specific areas rather than taking a “one size fits all” approach like some other treatments, it can be tailored to meet individual needs. It also encourages self-care through lifestyle changes such as exercise routines or diet alterations which can help prevent future episodes of lower back pain.

Finally, because it focuses on realigning the spine and other joints rather than just masking symptoms with medication or invasive procedures, it can reduce inflammation and increase overall mobility over time.

Conclusion: 

If you suffer from lower back pain due to muscle strain or other causes, then considering osteopathy could be beneficial for you. Not only does it provide relief from current discomfort but also helps promote long-term health by providing self-care tips like posture correction exercises or dietary changes which can help prevent future episodes of lower back pain.

If you're looking for a more natural way to treat your lower back pain then consider consulting with an osteopath today!

Top 7 Differences Between Chiropractors and Osteopaths

Wed, 22 Mar 2023 06:58:52 GMT

Chiropractors and osteopaths are two of the most popular forms of alternative medicine. Both offer treatments designed to help restore balance and improve overall health, but there are some significant differences between these two practices.
In this post, we’ll discuss the top 7 differences between chiropractors and osteopaths so you can make the best choice for your health care needs.

1. Education

The first major difference between a chiropractor and an osteopath is their educational backgrounds. To become a chiropractor, one must receive a Doctor of Chiropractic degree from an accredited institution. This degree program typically includes at least four years of study in anatomy, physiology, diagnosis and treatment techniques, as well as clinical experience.
An osteopath completes a medical degree program which includes four years of medical school followed by at least three years of residency training in a hospital setting before they can practice as an osteopathic physician.

2. Treatment Philosophy:

Chiropractors generally focus on treating neuromusculoskeletal complaints such as neck pain or lower back pain through manual adjustments or manipulation of the spine or other body parts affected by misalignment or injury to restore proper joint motion and reduce pain levels.
Osteopaths also specialize in treating musculoskeletal conditions but use more holistic approaches such as diet changes, lifestyle modifications, massage therapy and exercise to treat not just symptoms but also underlying causes of discomfort.

3. Diagnosis Techniques:

While both disciplines often use X-rays for diagnosis, chiropractors may rely more heavily on them than osteopaths who may prefer to use physical exams or blood tests instead to diagnose a problem before beginning treatment.

4. Treatments Offered:

As mentioned above, chiropractors primarily focus on spinal manipulation while osteopaths can offer additional treatments such as massage therapy and nutritional counseling to complement their primary treatments for musculoskeletal disorders.
Additionally, since they have received medical training, osteopathic physicians are able to prescribe medications if needed while chiropractors are not able to do so under state law in most cases.

5. Insurance Coverage:

Another important distinction is that insurance coverage for services provided by chiropractors may be limited depending on your plan whereas services provided by an osteopathic physician will usually be covered by standard insurance policies up to certain limits per year (such as 12 visits).

6. Costs Involved:

Finally, cost is another factor that must be taken into consideration when choosing between these two types of practitioners; generally speaking, costs associated with seeing an osteopathic physician tend to be higher than those associated with seeing a chiropractor due mainly to the additional treatments offered by an osteopath that may incur additional fees (such as massage therapy).

7. Patient Preferences:

Ultimately though it is important to remember that each patient's individual needs should be taken into consideration when deciding which type of practitioner is right for them; some patients may prefer the more holistic approach offered by an osteopath while others may find more relief from receiving manual adjustments done by a chiropractor based on their own personal preferences and condition(s).

Conclusion:

Whether you choose a chiropractor or an osteopath will depend largely on your individual health care needs and personal preferences—but it’s important that you understand the key differences between these two disciplines before making any decisions about your treatment plan moving forward!

We hope this blog post has helped shed some light on the top 7 differences between chiros and docs so you can make informed decisions about your health care journey going forward!

What to Wear for a Sports Massage Session?

Thu, 16 Mar 2023 06:41:34 GMT

A sports massage is an invigorating and therapeutic experience that can help promote healing and relaxation. But what should you wear when you go for your massage session? Knowing the right clothing to wear will ensure that your session is not only comfortable, but also helps the masseuse with their job. Here’s what you need to know about how to dress appropriately for a sports massage session.

Loose Fitting Clothing

When deciding what attire to wear, it’s important to keep in mind that loose fitting clothes are best suited for a sports massage . This allows the masseuse access to all areas of your body without having to remove any of your clothing. It also helps to ensure that you are as comfortable as possible during the session. Lightweight sweatpants or shorts paired with a tank top or t-shirt will allow your therapist enough room to work around your muscles and joints.

Undergarments

It is best practice to keep your undergarments on throughout the entire session, even if they are not visible beneath your outer garments. This provides extra protection between yourself and the table, which can help ensure privacy and safety throughout the massage.
If you prefer not wearing underwear during your session, simply inform the therapist prior so that they can adjust their technique accordingly. They may also provide disposable pants or shorts upon request if desired.

Sports bra or tank top

For a sports massage that focuses on the upper body, it's best to wear a sports bra or tank top. This allows the therapist to work on your shoulders, back, and arms without any hindrance. It's also a great option for those who prefer to keep their chest area covered during the massage.

Accessories

Wearing accessories such as jewelry and watches is highly discouraged while receiving a sports massage since they may interfere with proper draping techniques and can be distracting during treatment sessions. It is suggested that all jewelry be removed prior to beginning any massage therapy session, including wedding rings and other heirloom pieces if necessary. In addition, bringing along a pair of socks can be beneficial if you tend to get cold feet when lying down in unfamiliar places!

Conclusion

Choosing what clothing items are most suitable for your upcoming sports massage appointment does not have to be stressful! Simply take into consideration comfortability, fit, protective layers, and accessory removal when making wardrobe decisions prior to arriving at the clinic or spa where you will be receiving services from a licensed masseuse or therapist. After all these tips have been taken into account, it’s time for you enjoy some restorative self-care through this therapeutic healing art form!

How Often Should You Do Pilates?

Thu, 16 Mar 2023 06:20:41 GMT

Pilates is an incredibly popular workout that provides a range of benefits from increased flexibility to improved posture. However, the question remains: how often should you do Pilates in order to get the best results? Let’s take a look at how often you should be doing Pilates in order to make the most of your workout.

The frequency of your Pilates workouts will depend on your current fitness level and goals. If you are just starting out with Pilates, it is recommended that you start out slowly and gradually build up the frequency of your sessions.
For example, if you are new to Pilates, it may be beneficial to start with two or three sessions per week and then increase the frequency as you become more comfortable with the movements and exercises.

For those who have been doing Pilates for a while, it is recommended that they aim for four or five sessions per week in order to maximize their results. This will ensure that your muscles are being worked on a regular basis which can help improve strength, flexibility, and coordination.

Additionally, when you keep up with regular practice, it can help ensure that any progress you have made does not backslide over time due to lack of practice.

It is important to note that even if you are able to do five or more Pilates classes per week this does not mean that you need to push yourself too hard and exhaust yourself during every session. Instead, it is important to listen to your body and adjust accordingly as needed.
Some days may require more intense workouts while other days may require more restorative practices in order for your body to recover properly between sessions.

Conclusion

Overall, how often you should do pilates will depend on your current fitness level and goals. For those who are just starting out with pilates it is recommended that they begin slowly by doing two-three classes per week until they become more comfortable with the movements and exercises.
For seasoned practitioners who have already established a routine for themselves, aiming for four-five classes per week can help maximize their results by ensuring their muscles stay worked on a regular basis without pushing themselves too hard each time they attend class. No matter what fitness level or experience someone has with pilates though it is always important to listen to your body and adjust accordingly as needed!

Strengthening Your Pelvic Floor: A Guide to Pelvic Floor Exercises

Tue, 21 Feb 2023 07:22:03 GMT

Did you know that pelvic floor exercises can help improve your overall physical health? They are important for strengthening the muscles in the pelvic region and can help alleviate pain, discomfort, and even urinary incontinence. Whether you’re a beginner or an experienced exerciser, pelvic floor exercises can be done anywhere and anytime. Let’s take a look at how to do pelvic floor exercises.

Identifying the Muscle Group

The first step in doing pelvic floor exercises is identifying the muscle group. The pelvic floor is made up of several layers of muscles that stretch from the pubic bone to the tailbone. To identify this muscle group, imagine that you are trying to stop yourself from urinating or passing gas—those are the muscles you want to target when doing pelvic floor exercises.

If you want additional feedback while performing these exercises, you can use vaginal weights or cones to provide resistance and help identify which muscle group is being targeted.

Doing Kegel Exercises

Kegel exercises are a popular type of exercise used to strengthen the pelvic floor muscles. To perform a Kegel exercise, start by lying down on your back with your knees bent and feet flat on the ground. Then contract your pelvic floor muscles as if stopping yourself from urinating or passing gas. Hold this contraction for five seconds, then relax for five seconds before repeating 10-15 times per set. You should aim to do three sets of 10-15 repetitions each day for maximum results.

Bridging Exercises

Bridging exercises are another great way to strengthen the pelvic floor muscles and core stability at the same time! Start by lying on your back with your knees bent and feet flat on the ground; then slowly raise your hips off the ground until they form a straight line between your shoulders and ankles. Hold this position for five seconds before slowly lowering back down and repeating 10-15 times per set. Again, aim to do three sets of 10-15 repetitions each day for best results!

Conclusion:

Pelvic floor exercises are a great way to improve both physical health and quality of life! They can help alleviate pain, discomfort, and even urinary incontinence while strengthening these important muscle groups in the process!

Start by identifying this muscle group followed by doing Kegel or bridging exercises three times per day for maximum results! So what are you waiting for? Get out there—start exercising those pelvic floors today!

What Are The Benefits of Pilates?

Mon, 13 Feb 2023 10:25:47 GMT

Whether you’re a beginner exercise enthusiast or a fitness veteran, there is one form of exercise that should not be overlooked – pilates. Pilates has been around for decades and is beloved by many for its ability to provide an effective workout with minimal strain on the body. Let’s explore why pilates is such an important and beneficial form of exercise.

Strengthens Core Muscles

Pilates focuses heavily on strengthening your core muscles, which are the muscles surrounding your abdomen, lower back, and hips. These muscles play an integral role in maintaining good posture and supporting other major muscle groups in the body. Strengthening them can help reduce or prevent back pain as well as improve coordination and balance.

Additionally, having strong core muscles will help you perform better during other forms of exercise such as running or weightlifting since these activities heavily rely on core stability.

Improves Flexibility

The movements done in pilates are designed to stretch and lengthen your muscles so they become more flexible over time. This is especially true if you practice regularly since doing so will help increase the range of motion at each joint in your body, making you less prone to injury and more able to move freely during everyday activities.

Furthermore, increased flexibility allows you to perform exercises with proper form which is key for maximizing results from any kind of workout routine.

Boosts Mental Wellness

One often overlooked benefit of pilates is its ability to improve mental wellbeing. The practice encourages mindfulness by focusing on proper breathing techniques which have been proven to reduce stress levels and alleviate anxiety symptoms.

Additionally, it promotes positive thinking and self-confidence as it requires practitioners to focus on their own progress rather than comparing themselves with others in the class or worrying about what others may think about them.

Conclusion:

Pilates offers a wide variety of benefits that can help improve both physical and mental wellness. It strengthens core muscles, increases flexibility, boosts mental wellbeing, and helps reduce stress levels while providing an effective workout without putting too much strain on the body like other forms of exercise do.

For all these reasons and more, pilates is an important form of exercise that everyone should consider adding into their fitness routine!

An Overview of Cranial Osteopathy

Thu, 09 Feb 2023 10:41:16 GMT

Cranial osteopathy is a type of gentle, hands-on manipulation used to treat pain and other issues related to the musculoskeletal system. It is an alternative therapy that involves manipulating the bones in the head and neck areas and can be used to treat a wide range of conditions from headaches to back pain. Let’s take a closer look at cranial osteopathy and how it can help patients.

Cranial Osteopathy: What is it?

Cranial osteopathy is an alternative medical treatment that uses gentle, hands-on manipulation of the bones in the head and neck area. It is based on the idea that body tissues can be manipulated in order to improve health and wellbeing. This form of treatment has been around for centuries, but it has only recently become more popular as research continues to show its effectiveness.

During a session, an osteopath will use their hands to apply pressure to certain points on the skull and neck in order to manipulate the underlying bones and muscles.

Benefits of Cranial Osteopathy

The benefits of cranial osteopathy are numerous. The most common benefit cited by patients is a decrease in pain or discomfort, particularly for those suffering from chronic conditions such as headaches or back pain. Other benefits include improved posture, increased mobility, better balance, reduced stress levels, improved sleep quality, better digestion, improved concentration and focus, and higher energy levels.

In addition, cranial osteopathy can be used as part of a holistic approach towards healing and helping your body maintain good health overall.

Who Can Benefit From Cranial Osteopathy?

Anyone experiencing pain or discomfort due to physical or mental stress can benefit from cranial osteopathy treatments. The treatment is especially beneficial for those suffering from chronic conditions such as headaches or back pain as well as those who have experienced traumatic events such as injury or surgery.

In addition, pregnant women can benefit from cranial osteopathic treatments during labor because they can help relieve tension in the neck and shoulders which may reduce labor time by up to half!

Conclusion:

Cranial osteopathy is becoming increasingly popular among both patients and practitioners alike due to its non-invasive nature and ability to provide relief from many conditions with minimal side effects. If you are looking for an alternative way to manage your chronic pain or just want some extra relaxation after a long day at work then consider consulting a registered practitioner today!

Cranial osteopathic treatments are safe enough for everyone so whether you’re young or old there’s something out there that could help you feel your best!

ACL Injury, Repair, Recovery from the Physiotherapy

Wed, 08 Feb 2023 08:42:54 GMT

The anterior cruciate ligament (ACL) is one of the four major ligaments in the knee that provides stability. The ACL originates from the back of the femur (thighbone) and inserts into the front of the tibia (shinbone). It prevents the tibia from sliding out in front of the femur and also limits rotation between the two bones. A tear or sprain of the ACL is a common knee injury that can occur during sports or other physical activities.

When an ACL injury occurs, it is often a result of a sudden change in direction or a deceleration injury. The knee joint is forced beyond its normal range of motion, causing the ACL to stretch or tear. In some cases, the ACL may rupture, or tear completely. Symptoms of an ACL injury include severe pain, swelling, and instability in the knee joint. An MRI is usually required to confirm the diagnosis.

There are two main options for treating an ACL injury: surgery or rehabilitation. Surgery is typically recommended for athletes or others who wish to return to high-level sports or activities. The goal of surgery is to reconstruction the torn ligament using a graft from another part of the body or from a donor. This surgery is usually followed by several months of rehabilitation to regain strength and range of motion in the knee joint.

For patients who do not wish to undergo surgery, rehabilitation may be an option. The goal of rehabilitation is to improve range of motion and strength in the knee joint without surgery. A physical therapist will develop a personalized rehabilitation program based on your individual needs and goals. Rehabilitation typically takes several months to complete.

Conclusion

If you have suffered an ACL injury, it is important to seek treatment as soon as possible. Surgery is typically recommended for athletes or others who wish to return to high-level sports or activities. However, rehabilitation may be an option for patients who do not wish to undergo surgery. A physical therapist will develop a personalized rehabilitation program based on your individual needs and goals.

Rehabilitation typically takes several months to complete. If you have suffered an ACL injury, seek treatment as soon as possible so you can begin your road to recovery.

7 Things to Consider Before Choosing an Acupuncture Clinic in London

Tue, 07 Feb 2023 06:59:24 GMT

Acupuncture is a traditional form of medicine that has been practiced for centuries, and it’s still widely used today. If you’re looking for an acupuncture clinic in London, then there are some important things that you should consider before making a decision. This blog will provide an overview of seven factors to consider when selecting an acupuncture clinic in London.

Location

The location of the clinic can be very important, as it affects how convenient it is for you to get to your appointments. Make sure that the clinic is located close enough for you to easily get to and from your appointments on time.

Hours

Find out what hours the clinic is open, including weekends and evenings if necessary. Many clinics offer extended hours so that patients can fit their treatments into their busy schedules.
3. Reputation - Check online reviews and see what other people have said about the clinic and its services. It's also a good idea to ask friends or family members who may have had experience with the clinic's services or know someone who has.

Services

Different clinics offer different services, so make sure that they offer the type of treatment that you need before booking an appointment. Some clinics specialize in certain areas of acupuncture such as fertility or pain management while others may offer more general treatments such as stress relief or relaxation therapy.

Qualifications

Make sure that any acupuncturist you see has proper qualifications and experience working with clients like yourself. Do some research into their background and experience level before booking an appointment with them to ensure they are qualified to treat your condition effectively and safely.

Cost

Costs vary between clinics, so make sure that you find out how much each treatment costs before booking your appointment so that you can budget accordingly for each one. It's also worth asking about any additional charges such as consultation fees or travel expenses if applicable, so these don't come as a surprise later on down the line!

Trust

It’s important to feel comfortable with your practitioner so make sure they take the time to understand your needs and answer any questions or concerns you may have about the treatment process before booking an appointment with them!

Conclusion

There are several important factors you should consider when choosing an acupuncture clinic in London, such as location, hours, reputation, services offered, qualifications of practitioners, cost of treatments and trustworthiness of practitioners offering those treatments at the chosen clinic.
Taking all these factors into account will help ensure that you choose a reputable and experienced practitioner who can help meet all your health needs through acupuncture treatments! Good luck!

How to Find the Perfect Sports Massage Therapist in London?

Mon, 06 Feb 2023 11:09:36 GMT

Searching for a qualified and experienced sports massage therapist in London can be daunting. With so many options available, it’s important to narrow down your search so you can find the right therapist for you. Here are ten tips to help you make your decision easier!

Start by searching online

There are many websites dedicated to helping people find the right therapist. You can also use social media platforms like Facebook or Twitter to ask friends for recommendations. If you’re not sure where to start, try searching on Google using specific keywords like “sports massage therapists in London” or “sports massage therapy near me”. You may even find reviews from past clients that can help you decide which therapist is best for you.

Once you have narrowed down your list of potential therapists, it’s important to ask questions before deciding on one. It is essential that you discuss your goals, such as what type of treatment you are looking for and how long it will take, with your chosen therapist before booking an appointment. Also, make sure that the therapist has experience treating athletes and knows what type of treatments they should use based on the athlete’s individual needs.

Finally, when interviewing therapists, don’t be afraid to ask about their skills and qualifications. Make sure they have all the necessary certifications and credentials required by law in order to practice as a sports massage therapist in London. A good way to do this is by reading their website or asking them directly during an interview. A qualified professional should be able to provide proof of their qualifications upon request.

Conclusion:

Finding a qualified sports massage therapist in London doesn't have to be overwhelming if you know where and how to look! By following these tips, you will be able to quickly narrow down your search and choose a knowledgeable professional who can help meet your individual needs and goals. Good luck with your search!

How to Find the Best Musculoskeletal Physiotherapist in Moorgate?

Tue, 31 Jan 2023 12:07:14 GMT

Finding the best musculoskeletal physiotherapist in Moorgate for you can be a difficult decision. You want someone who is qualified, experienced and has the right skillset for your needs. This blog post will provide an overview of how to choose the best musculoskeletal physiotherapist in Moorgate for you.

Know Your Needs and Goals

The best way to find a great MSK physiotherapist is by knowing exactly what you need and why you are seeking out their services. Are you trying to recover from an injury? Are you hoping to increase mobility or strength? Make sure that you outline your goals prior to choosing a practitioner. That way, when it comes time to make your selection, you can be sure that the individual is capable of providing the care and counsel that will help reach those goals effectively.

Ask for Recommendations from Friends and Family

One of the best ways to find a musculoskeletal physiotherapist is to ask people you know and trust. Your friends and family are likely to have experience with different professionals in the area, so they may be able to provide some recommendations that fit your needs. Ask around and see if anyone can offer insight on local musculoskeletal physiotherapists.

Research Credentials and Reviews Online

Once you have some names of potential musculoskeletal physiotherapists in Moorgate, it’s time to do your research. Start by checking out their credentials online—look at their education, certifications, specialties, etc., as this will help you get a better sense of whether or not they are qualified for the job. Additionally, be sure to read reviews from past patients—this can help you determine whether or not patients had good experiences with them and were happy with their treatment outcomes.

Talk About Your Goals During Your Initial Consultation

Once you’ve narrowed down your list of potential candidates, it’s important that you talk about your goals during your initial consultation. Before committing to any particular professional, make sure that they understand what your specific goals are—that way, you know that they are capable of helping you achieve those goals and providing the treatment plan that is right for you.

Additionally, take this opportunity to ask any questions that may arise during the conversation so that both parties are on the same page regarding expectations moving forward.

Conclusion:

Finding the right MSK physiotherapist in Moorgate can be tricky but with enough research and consultation, anyone can find the perfect practitioner for their needs! Make sure that whoever you choose has all the necessary credentials, experience, and expertise required by law as well as a personality fit between both parties so that treatments are successful and enjoyable! With these tips in mind, we hope that this journey towards finding the right MSK physiotherapist will be smooth sailing! Good luck!

What an Osteopath Can Do For You?

Thu, 12 Jan 2023 10:51:19 GMT

Osteopathy is a form of treatment that has grown in popularity in recent years. It focuses on the diagnosis, treatment and prevention of musculoskeletal conditions and the manipulation of joints and soft tissue to help alleviate pain. But what exactly does an osteopath do? Let’s take a look.

Diagnosis and Treatment Plan

An osteopath will use a range of techniques to diagnose your condition before providing you with a tailored treatment plan. This may include looking at your medical history, carrying out physical examinations, taking X-rays or referring you for further tests. They will then discuss the best way to go about treating your condition, which could include advice on lifestyle changes, exercise or diet as well as more specific treatments such as joint manipulation or massage.

Manipulation Techniques

Manipulation is one of the key techniques used by osteopaths to treat musculoskeletal conditions. It involves using short, quick movements to realign muscles and joints in order to improve their function and reduce pain. The technique can be used on any part of the body but is most commonly used on the spine as it is thought to be beneficial for back pain, sciatica and other spinal-related issues.

Soft Tissue Massage

Soft tissue massage can also be used by osteopaths as part of their treatment plans. It involves manipulating soft tissue such as tendons and ligaments in order to relieve tension and promote healing within the body. Soft tissue massage is often used alongside manipulation techniques in order to provide added relief from pain and stiffness caused by musculoskeletal disorders or injuries.

Conclusion:

Osteopathy can be an effective means of treating various musculoskeletal issues such as back pain, sciatica, sports injuries and more. An experienced osteopath uses a combination of manipulation techniques, soft tissue massage and lifestyle advice in order to relieve pain and improve function within the body’s musculoskeletal system.
If you think that osteopathy may be able to help you with your condition then it is worth speaking to your doctor or GP who can refer you for an assessment with an experienced osteopathy practitioner.

An Overview of Cosmetic Acupuncture

Thu, 12 Jan 2023 10:36:02 GMT

Cosmetic acupuncture is an increasingly popular form of facial rejuvenation. It is a natural, non-invasive alternative to traditional cosmetic treatments like botox and dermal fillers. Cosmetic acupuncture works by stimulating the underlying muscles of the face to reduce wrinkles, smooth lines, and restore a youthful appearance. Let’s take a closer look at how it works.

How Does Cosmetic Acupuncture Work?

Cosmetic acupuncture works by stimulating specific points on the face with very thin needles. During treatment, these needles are inserted into the skin at strategic points and then gently manipulated to stimulate blood flow and collagen production. This helps to plump up areas of the face that have lost volume due to aging or sun damage, as well as softening wrinkles and fine lines. The result is a more youthful-looking complexion with improved tone and texture.

Benefits of Cosmetic Acupuncture

Unlike other forms of facial rejuvenation, cosmetic acupuncture offers numerous benefits beyond just making you look younger. For example, it can help improve circulation in your face which can lead to better overall skin health. Additionally, this type of treatment can also help reduce stress levels and promote relaxation - something that can be especially beneficial if you’re feeling overwhelmed or anxious about your appearance.
Plus, since there are no chemicals involved in this type of treatment, there’s no risk of any adverse side effects or allergic reactions - though as with any new procedure, be sure to consult with your doctor before starting any new treatments!

Conclusion:

Cosmetic acupuncture is an excellent option for anyone looking for a non-invasive way to reduce wrinkles and fine lines without resorting to chemicals or surgery. With regular treatments over the course of several weeks or months, you can experience improved tone, texture and overall skin health without worrying about adverse side effects or allergic reactions. If you're interested in learning more about cosmetic acupuncture and how it could benefit you specifically, be sure to speak with an experienced acupuncturist today!

What to Consider Before Choosing Physio for Sports Injury Treatment?

Thu, 12 Jan 2023 10:12:57 GMT

If you’ve sustained a sports injury, one of the best treatments available is physiotherapy. However, it’s important to consider a few things before selecting a qualified physio. Let’s take a look at what you should do before deciding on a sports injury treatment plan.

Research Qualifications and Experience

When choosing a physio, it’s crucial that they have the right qualifications and experience to treat your specific injury. You want to make sure that the physio has had the proper training to treat your condition effectively and safely. Don’t be afraid to ask questions about their qualifications and experience during your consultation. It will help give you peace of mind knowing that you are in qualified hands when receiving treatment.

Consider Physio Specialty Areas

When looking for a suitable sports physiotherapist , consider if they specialize in any particular area of practice. For example, some physios may specialize in musculoskeletal issues while others may specialize in geriatric rehabilitation or neurological conditions—all of which are likely different from treating sports injuries. Make sure the therapist is qualified to treat sports-related injuries in order for them to provide you with the best care possible.

Look at Online Reviews

Reading online reviews can also be helpful when trying to decide on the right physio for your needs. Look at multiple sources such as Google and Yelp reviews as well as social media platforms like Facebook and Twitter where people often post their experiences with various health professionals. This will give you an idea of what kind of service they offer so that you can make an informed decision on who is best suited for your needs.

Conclusion: 

Choosing an appropriate physiotherapist for your sports injury treatment can be quite daunting due to the number of options available out there today. But by taking into account these factors – researching qualifications and experience, considering specialty areas, and looking at online reviews – you will be able to find someone who is right for your needs and can provide effective care for your injury. Good luck!

How To Choose The Right Pilates Classes For You In London?

Thu, 12 Jan 2023 10:02:49 GMT

If you’re looking for a fun and effective way to stay fit, Pilates classes in London may be just what you need. With so many classes to choose from, it can be hard to know where to start. Here are some tips on how to choose the right Pilates class for you.

Research Different Types of Pilates Classes

There are many different types of Pilates classes available. Some focus on core strength, while others focus on stretching or toning muscles. Before signing up for a class, research the different types of Pilates classes available in your area and decide which type will best meet your needs.

Find A Qualified Instructor

Not all instructors are equally qualified when it comes to teaching Pilates classes. Make sure that any instructor you choose has been properly trained and certified in the particular style of Pilates that they are teaching. It is also important to make sure that they have adequate liability insurance in case something goes wrong during the class.

Check The Class Size

The size of the class can make a big difference in how much you get out of it. Smaller classes allow the instructor to give each student individual attention, while larger classes can be less personalized but still offer a great workout. Decide which kind of atmosphere would suit you best before signing up for a class.

Conclusion:

Choosing the right Pilates class for you doesn't have to be overwhelming or difficult if you take your time and do some research ahead of time. Research different types of classes, find an experienced instructor, and check out the size of the class before deciding on one that's right for you. With these tips, you'll be ready to pick the perfect Pilates class in no time!

An Introduction To MSK Physiotherapy

Thu, 12 Jan 2023 09:46:49 GMT

MSK physiotherapy is a type of physical therapy that focuses on treating musculoskeletal conditions. It can be used to treat injuries, chronic pain, and even improve mobility. Physiotherapists use a variety of techniques and tools to help relieve pain and restore function. In this blog post, we’re going to look at what you need to know about MSK physiotherapy and how it can benefit you.

What Is MSK Physiotherapy?

MSK physiotherapy is a type of physical therapy that focuses on treating musculoskeletal conditions. These conditions include sprains and strains, fractures, back pain, neck pain, arthritis, joint replacements, tendinitis and bursitis, sports injuries, overuse injuries, postural problems, balance issues and more. During an initial assessment with your therapist they will take into account your medical history as well as any current symptoms you may be experiencing in order to develop an individualized treatment plan for you.

What Treatments Are Used in MSK Physiotherapy?

The treatments used in MSK physiotherapy vary depending on the condition being treated. Some common treatments include manual therapy such as massage or joint mobilizations; therapeutic exercises such as stretching or strengthening; ultrasound; electrical stimulation (TENS); acupuncture; heat/cold therapy; hydrotherapy; and education on proper posture or ergonomics. Your therapist will discuss with you which treatment options are best suited for your specific condition in order to achieve the best possible results.

How Can I Benefit From MSK Physiotherapy?

MSK physiotherapy provides numerous benefits for those suffering from musculoskeletal conditions. It can reduce pain by increasing range of motion and flexibility; improve strength and muscle control; reduce inflammation associated with some chronic conditions like arthritis; restore normal movement patterns through corrective exercises; provide education on proper body mechanics or ergonomics when performing tasks like lifting or carrying objects; prevent further injury or re-injury by teaching strategies for self-management of symptoms such as posture awareness or relaxation techniques; and improve overall quality of life.

Conclusion:

Whether you are dealing with an acute injury or a chronic condition like arthritis or tendonitis, MSK physiotherapy can help alleviate your symptoms so that you can live a healthier and more active lifestyle. By utilizing therapeutic exercises, manual therapy techniques and other modalities such as ultrasound or TENS your therapist will create an individualized treatment plan tailored to meet your specific needs so that you can get back to doing what you love sooner! If you are interested in learning more about how MSK physiotherapy can help you contact your local physiotherapist today!

How to Treat Tennis Elbow?

Thu, 04 Aug 2022 14:29:57 GMT

Tennis elbow is a form of overuse injury that develops when the tendons (tissues which connect muscle to bone) are overloaded and cause inflammation, degeneration, and possibly tear. It is most commonly seen in users who grip their racquets tight. Anyone can get this pain-inducing condition, medically referred to as lateral epicondylitis.

What is the cause of tennis elbow?

Repeated arm movements can cause the muscles of your forearm to become fatigued. A single tendon connects that muscle with the bony bump on the elbow's outside (lateral epicondyle). When your muscles get exhausted, the tendon is forced to take greater responsibility for the workload. This can lead to discomfort and inflammation, referred to as tendinitis. In time, this over-loading may lead to a degenerative problem called tendinosis. When combined, tendinosis and tendinitis may result in tearing of the tendon.

There are times when a quick elbow or elbow injury triggers tennis elbow. In rare cases, individuals suffer from the condition without an identifiable motive (idiopathic tennis elbow).

The tennis elbow may improve by itself with minimal treatment, if any. The recovery process can take as long as 18 months. The most effective nonsurgical treatments are available to speed up your recovery.

If your symptoms do not improve after six to twelve months of nonsurgical treatments, The doctor might suggest surgery, for example, an open or arthroscopic debridement of the tendon or tendon repair. Surgery usually involves the removal of the muscle and tendon that has been injured.

The doctor replaces the injured tissue with a healthy tendon and muscle from another area within your body. The recovery process can take anywhere from four to six months. After you've experienced tennis elbow, you might require an arm brace to prevent the symptoms from recurring.

Top 6 Tips to Prevent Running Injuries

Thu, 04 Aug 2022 07:27:36 GMT

If you're a marathon runner, you're aware of how hitting the pavement can impact your body most. From knee injuries to runners and shin braces, injuries could hinder your training, or even worse, it could end your career on the first day of a race you've been training for months.
But you can put the odds to your advantage. If you're an absolute beginner or an experienced professional, There are six tips to reduce the chance of injury.

Wear proper footwear

Before you hit the track or the pavement, improve your running confidence by wearing the correct runners. Your foot should be snug in the heel area and have some room between your toes . To guarantee the optimal fit, make sure you find a fitting that is appropriate in a store specializing in running and don your normal running socks whenever you run.

However, it's not enough to purchase the best shoes. You must also maintain them correctly. We recommend replacing your shoes every 400 to 600 miles, or about every six months if you run regularly.

Stretch your muscles

One of the most effective ways to avoid injuries is to ensure that your body stays flexible and limber. For this, incorporate flexibility exercises into your routine.
The more flexible your body is, the more range of motion you have and the less injury-prone you become. Yoga is a fantastic method to increase flexibility and the ability to move. It can improve your balance and flexibility and make you feel calmer and more focused mentally.

Hit the gym

The stronger your muscles are and more durable, the less likely they'll break down. Exercise for strength can aid in increasing the tone of your muscles, strength endurance, bone density and endurance.
Make sure your schedule can allow it. Ideally, you could exercise with weights at your gym or even at home and run the following day.

Pay attention to your body

Nobody is more knowledgeable about your body than you. If you're experiencing a slowing or tired, It's best to avoid your training on that day. It's also possible to cut back on the time or distance you're planning to run.
Also, rest is important. You should take time off from running every week to avoid fatigue and injuries that could result from pushing too hard.

Develop strength and endurance slowly

Take it slow in the beginning when you're just starting. If you're trying to train for 5K, it's unlikely that you will run that long on the first training day. Begin with shorter runs and then gradually increase the distance over several weeks. Another tip to remember: Do not increase the intensity or distance during that time frame.

Speak to your doctor

Before you begin your training, make sure you check with your physician. He or she may have some injury prevention suggestions and can address any possible limitations you might have. Applying these suggestions can improve your running and help you reach your goals, no matter how lofty they seem.

Top 5 Reasons Why Pilates Benefits People of All Ages

Wed, 03 Aug 2022 07:40:47 GMT

For a long time, women have been taking up Pilates as a method of training to increase their core strength and overall fitness. In recent years the advantages of Pilates for women and men from all backgrounds and ages have been recognized widely. From basketball players to bricklayers, new mothers to gym junkies with muscles, Pilates exercises have something to provide anyone.

No matter who you are or what your exercise routine looks like, incorporating Pilates into your routine can bring huge fitness and health advantages.

5 Significant Benefit of Pilates

Increase Your strength, flexibility, and balance

What can Pilates do to improve your overall fitness? When done properly, Pilates can challenge your muscles in ways that any other exercise won't. A successful Pilates routine will not just increase your glutes or abdominal muscles; it can also put your stabilizing muscles to work.

By consistently taking the body through various poses, Pilates will help you to pinpoint your weak points and help bring them back to a standard. This is the reason the slow speed of Pilates confronts even experienced athletes.

Reduce back discomfort

Back pain is among the most frequently reported forms of pain that adults suffer from. By strengthening the muscles supporting the spine while improving posture and reducing tension, Pilates can reduce back pain for many individuals.

Improve efficiency

Training aligned with body mechanics results in a lower risk of injury when engaging in other activities or performing daily tasks like shopping or dealing with uncooperative children.

Reduce stress

Do you ever take the time to breathe and concentrate on your innermost thoughts? Pilates makes you practice exactly that. Breathing is integrated into every exercise to ease muscle tension or activation. Although it's an intense exercise, it isn't as intense and frantic as a HIIT workout, and the movements are usually performed with fluid movement. Furthermore, doing every exercise properly and with proper technique requires full concentration, which means you won't be checking your email or scrolling on social media simultaneously!

The psychological and mental advantages of Pilates result from focusing inwards by taking the time to reflect on what you're doing and why you're doing it. It gives you a better perception of your body and the connection between mind and body.

Enhance the way your body feels and looks

Core strength is a major area of Pilates; however, there's more to it. It's a fact that the glutes are the most powerful muscle group in your body, yet for many people, these muscles are not active enough. Everyone wants to have a relaxed butt. Pilates helps you activate and stretch the glute muscles. This allows you to get more energy out of every workout and help you reach your fat-burning goals faster.

Increasing your muscles will improve your tone, strength, and overall muscle balance across your entire body. Think of long slim legs, lean, sculpted abs, and an energizing butt.

In addition, by encouraging good posture and keeping you in a straighter position (even when you're at your workstation all day) as well as assisting you to move more fluidly and easily, Pilates enables you to show confidence.

Why You Need To See A Physiotherapist For Ankle Sprain?

Tue, 02 Aug 2022 09:17:03 GMT

Sprained ankles are a common injury but also one of the most neglected. It is often believed that ankle sprains can be minor injuries. Most will heal within a few weeks.

Untreated ankle sprains could have long-term consequences. However, physiotherapy can be a proactive intervention to prevent these problems from becoming serious.

There are many ankle sprains, but the most common and well-known is the supination sprain. Supination is a rotation of the body. In ankle sprains, the foot "rolls outwards" so the sole of the other foot faces.

The foot landing often causes the sudden roll of the ankle on an uneven surface or jumping. Ankle sprains can be caused by running over a curb, hitting another player in sports, or getting your foot stuck in a pothole.

Ankle sprains are more common in beginner runners because they lack the strength and stability to run, which causes the foot to roll forwards.

There is a predictable order in which ligaments are likely to be damaged depending on severity. The most common are the talofibular and calcaneofibular laterals (ATFL and CFL), followed by the posterior-talofibular (PTFL), which is less frequently injured.

How can a Physiotherapist treat ankle sprain?

It is best to see us within three days after your ankle injury. We will manage your recovery better if you get to us as soon as possible.

First, we need to determine which ligaments are affected and examine the bones of your feet to see if any damage has occurred. This could require an MRI or X-ray. For severe injuries, a protective boot may be necessary for several weeks to allow the bones and ligaments to heal. An orthopedic surgeon may recommend you see us.

The next step in most cases is to restore ankle movement if there is no evidence of fracture or ligament damage. These are controlled, gentle movements that you can do at home. They also include prescribed exercises and pain relief to help with swelling and tenderness.

After the swelling and pain have subsided, we will recommend a few simple balance exercises and strengthening exercises for your ankle to restore its full functionality and correct any limitations in movement that may have occurred during your healing process.

If you have suffered severe ankle injuries or are at risk of recurring sprains in the future, we may recommend braces and taping to support your ankle. We will continue our rehabilitation to ensure that further injuries do not impede your progress.

We can expect to restore your full range of motion for minor sprains in a matter of weeks. There is minimal risk of recurrence. As physiotherapists , our goal is not just to treat injuries but to prevent them from occurring in the future.

If you would like to book an appointment with the clinic, call us on 020 7837 0586 or email us at info@physio-medicine.co.uk

How Physiotherapy Helps to Recover From Muscle Strains?

Wed, 12 Jan 2022 08:17:50 GMT

If you've ever experienced an injury to your muscle, you've seen your doctor, relative, or friend might have suggested consulting a professional physiotherapist. If you don't know how beneficial physiotherapy can be, choosing medications as a temporary solution to ease pain and reduce discomfort is simple.

On the other hand, the choice of physiotherapy can treat the symptoms and provide you with information about the severity that the injuries are, the possible reasons, and how to avoid the possibility of recurrence. Physiotherapy relieves symptoms, eases pain, and strengthens weak muscles to avoid repetition.

Muscle Strain Most Common Places
The strains can be found in any muscle of your body. However, like other injuries, certain types of injuries are more frequent than other injuries. The quadriceps, hamstrings, muscle of the groin and calf are the most often injured muscles of the lower body. The biceps and the rotator cuff shoulders are the muscles that can be among the most susceptible to strain injuries that affect the upper body.

Therapy to treat Strains and Sprains
Both are extremely painful and difficult to heal fully. A physiotherapist evaluates the severity of the injury. Then, they divide the strain into categories according to the severity of the pain - 1st and 3rd-degree pains. Then, the treatment plan is developed to address the problem, based on the extent and location of the injury and the patient's medical history and lifestyle.
In addition to short-term treatments that lessen discomfort and improve mobility, long-term programmes for rehabilitation are in place that provides guidance and educational information on the importance of preventive measures to avoid further injuries.

Additional Therapies
The physiotherapy process is usually complemented by other techniques for healing to speed up the process, for example, massage therapy, electrotherapy, ultrasound and interferential current when it's chronic. A cold or hot press improves circulation into the area to reduce swelling and inflammation. Therapeutic tapes can be beneficial to give compression and help to mobility. Stretching at home can help to improve the flexibility of muscles. Exercises that strengthen muscles help restore the muscle's function and avoid future injuries.

R.I.C.E - Rest, Ice, Compress, Elevate
If you or someone you know is injured have strained a muscle or ligament, adhere to the R.I.C.E method - rest compress, ice, and elevate. It is recommended to rest for a few days to allow for healing. If the pain worsens over the next few days or doesn't get better, visit a physiotherapist immediately.

Self-Stretching or Manual
The primary goal after a muscle strain is to help the patient regain flexibility. The muscle tightness could occur due to a physical problem that could affect your ability to move your joint or muscle in the same way it was before and may cause a possibility of re-injury. In helping you extend, it proved to be beneficial for the specific physical problem you are experiencing.
Stretching exercises will stretch and relax muscles, ultimately increasing your adaptability and the range of movements. Self-extending and exercises at home are an essential part of the treatment plan!

Fortifying Exercises
They may be one of the most valuable and practical aspects of Physiotherapy exercises for strengthening injuries to ensure that you stay up with your strength in the areas surrounding the injury. You can also recapture the strength of the intricate muscle safely. Strength training is meticulously advanced as the muscle that has been injured heals.

Physio Medicine is an exclusive physiotherapy clinic in London. We treat chronic and acute stages of pain, such as injuries and strains resulting from injuries, work, and sports. Visit our website to find out more about our extensive services.

How To Get Relief From Arthritis Pain?

Wed, 12 Jan 2022 07:28:36 GMT

Many people who have arthritis wish to relieve joint pain without the expense and possible side consequences of prescription medications. There are various natural options to reduce pain and improve daily living. Consider one or more of these methods and determine what you can do to improve your life.

You'll have to stay on track with your medical routine. However, some natural treatments may help alleviate stiffness and pain from the rheumatoid joint (RA). For example, many of them are easy, such as heating and Ice packs. Others, such as the use of acupuncture, requires a qualified expert.

Weight loss
A healthy weight and losing weight as needed isn't the simplest. But, every weight you reduce is 4 pounds less strain on your knees. Certain people can feel relief from their symptoms after losing between 10 and 20 pounds.

Exercise
Physical activity is vital for those with osteoarthritis, whether that's moving around the apartment when you're an older, fragile person or taking a swim if you're in good shape.

There was a time when people believed that exercising made arthritis worse; however, the opposite is the case unless you're running on the pavement. (Runners who have knee osteoarthritis need to reduce their miles and try cross-training and run on soft surfaces such as dirt and tracks. trails.) The exercise program should incorporate aerobic exercises-like swimming, walking, biking, and strengthening exercises like isometric and isotonic exercises.

Acupuncture
Acupuncture is a popular method of treatment that can help alleviate pain and impairment caused by arthritis. Several studies have shown benefits from the practice. Several studies have shown that acupuncture can be beneficial for a variety of patients suffering from osteoarthritis.

Biofeedback
This technique allows you to develop the ability to manage automatic responses like the heartbeat and blood pressure. It is done by using sensors in your body that send data to an electronic monitor. A therapist will teach you to manage the way you react to stress.

Massage
This approach is natural and has been used for many thousands of years, and science has proven that it can alleviate the pain. There are many kinds, and it is recommended to consult your physician before trying it. Also, you can seek suggestions. It's a good idea to hire massage therapists who have worked with RA and tell them that any spots hurt and that they should avoid. It is also possible to request not to use scented products that may irritate your skin.

Therapies
Many doctors suggest using heat and cold therapies to help ease the symptoms of arthritis. Each one has different advantages:

The cold reduces the swelling of joints as well as irritation. Apply an ice pack on the joint affected in the event of an RA flare-up, for example. Don't go overboard with it. The cold compress should be applied for 15 minutes each stretch, and you should take at least 30
minutes between treatments.

On the other hand, heat therapy relaxes your muscles and increases circulation flow. It is possible to use an ice-cold heating pad or a damp, warm towel. A lot of people prefer microwave-able heat packs. Be careful not to get too hot. You may also try the heat treatment
during showers. The warm water should be brushed over the affected area of your body, and it could help ease it. Hot tubs are an excellent method to relax stiff muscles. Make sure to avoid spas or hot tubs if you suffer from excessive blood pressure, heart disease or are pregnant.

Meditation
This method can be as easy as focusing on your breathing and observing every exhale and breath. The practice doesn't demand any religious convictions, and it's not about being extremely relaxed. Anyone can master it, and just the time spent can be the difference. Your
mind is bound to wander, and this is fine. Keep your focus on your breath or whatever else you decide to concentrate on.

How Do Acupuncture Help Stress and Anxiety?

Tue, 11 Jan 2022 15:02:06 GMT

Stress or problems with daily living can cause anxiety. It can also include anxiety disorder, a mental illness that causes severe symptoms such as excessive worrying, shortness of breath, panic attacks and palpitations. Acupuncture for stress and anxiety relief can be an excellent
emotional and physical balance option.
Physio Medicine Acupuncture may be the first place you go for stress relief. However, our approach goes beyond symptom relief. We are deeply interested in your healing journey and strive to build holistic health and balance for every patient we see.

Know more about Stress!
Stress: The fine line between overload and motivation Stress is part of human nature. Stress can make us feel "alive", engaged, essential, and
accomplished in small doses. But, stress can be a constant companion and cause damage to our bodies (adrenaline, norepinephrine, cortisol) over time.

These are some common effects of chronic stress. Are you able to spot any of the following mental or physical symptoms?

Diarrhoea, vomiting, stomach upset, nausea, constipation or other digestive issues
Rapid heart rate, chest pain
Trouble sleeping
Reduced sexual function or loss of sexual desire
There are more seasonal illnesses and colds than usual.
Grinding teeth or clenched jaw
Tense, sore muscles, especially around the neck and shoulders
Permanent worry
Feeling disoriented and lost.

Chronic stress can increase your chances of developing depression, anxiety, heart attack, heart disease, obesity, eating disorders, and severe other gut conditions like GERD, colitis and IBS.

Acupuncture can reduce stress by proactively treating it. Here's how:

Acupuncture is a part of Traditional Chinese Medicine. It has been used for centuries to reduce stress levels and improve well-being. Here are a few reasons why acupuncture can relieve stress and anxiety.

We use fine needles placed just below the skin to restore stress equilibrium and stimulate the body's meridians and acupressure points. After a thorough evaluation, your practitioner will decide the best places to place needles. Your acupuncturist will place the needles on your body by lightly tapping each spot. You won't feel the needles at all because they are so thin. One may feel "strong" or resemble a mosquito bite.

Relaxation time can be achieved through acupuncture sessions. The needles provide healing benefits, but the treatment itself can also calm and relax you. After the needles are placed, you will be allowed to rest for approximately 30 minutes before allowing the treatment to take place. You can also listen to soothing music or fall asleep.
Acupuncture has no side effects. Acupuncture is not a drug-based treatment method. This means you don't need to worry about side effects like many other drugs. You can also be assured that there won't be any interactions between acupuncture and your medications. Your acupuncturist can recommend the frequency of treatment to achieve your stress-reduction goals.

Acupuncture relies on your body's internal mechanisms for relief. The needles stimulate the nerves. This sends a message from the nerve to the brain telling it to release endorphins, our natural painkillers. These brain chemicals can cause relaxation and euphoria, leading to happiness. Our bodies can also naturally reduce inflammation, pain, and other symptoms associated with chronic stress.
Attending your appointment is a time to take care of yourself. Scheduling and attending an acupuncture appointment will help you put your mind at ease, rather than taking a pill and continuing. Changes in our thinking and habits are crucial to reducing stress. Acupuncture is effective in changing the internal stress-induced chemistry.

Call today for your first appointment. Make chronic stress and anxiety disappear as you live a life of peace and balance.

How can Your Lifestyle Affect Your Musculoskeletal System?

Tue, 11 Jan 2022 14:33:06 GMT

Musculoskeletal health refers to the structures of your body that are connected to muscles, tendons, joints, ligaments, and bones. Their health is affected by various variables, which can be generally classified as either external or internal. The internal health factors are our sexual orientation, age, height, and different genetic influences - these factors cannot be changed. Our external health indicators, however, can be modified. The external health factors we face are mostly related to our choices in life, including exercising, diet smoking, alcohol consumption,
and smoking consumption.

Through this blog, we want to highlight how crucial the choices we make in our lives are and how much impact they can have on our muscular-skeletal health.

The three major healthy lifestyle topics that need to be discussed include:

Active lifestyle
Weight loss and maintaining an appropriate weight
To be a non-smoker

Healthy lifestyle:

A healthy lifestyle is vital to our well-being. Unfortunately, many people believe that exercise is damaging to their joints. But it's not! Studies have proven that you're less at risk of developing osteoarthritis in your knees and hips when you exercise regularly than someone who doesn't.
Regular exercise isn't just beneficial to joints but it significantly reduces the chance of developing other serious diseases.

What amount of exercising should you be performing? Recent guidelines suggest that one must be working out for 150 minutes per week. However, this could be integrated into your daily routine. So, don't be afraid.

Making time for exercise is feasible, regardless of how busy your life is. If you're interested in, improve your physical fitness but aren't sure where or where to begin, you can consult our pilates or therapist for advice, and we'll be more than happy to assist!

Maintaining an ideal weight:

There is no doubt that keeping a healthy weight is crucial for staying fit and healthy. A healthy diet not just ensures your body's musculoskeletal system gets the nutrition they require to remain healthy but can also lower your chance of developing chronic health issues, such as
heart disease and diabetes!

What are the most commonly-seen musculoskeletal health issues which being overweight can increase the incidence of? Hip osteoarthritis in the knee is the most prominent; however, being overweight can negatively impact most musculoskeletal problems!

With numerous musculoskeletal issues, weight loss can reduce pain and treat chronic musculoskeletal problems. Regularly exercising and eating a healthy diet helps keep an ideal weight.

Suppose you have trouble maintaining the weight you want. In that case, we highly suggest visiting one of our expert physiotherapists to develop a personalized and custom-designed exercise program, along with an in-depth approach to health and lifestyle advice to assist you in
getting fit.

For a person who is a smoker-free

It is well-known that smoking can have devastating consequences for our health and is a significant cause of heart, diabetes, and lung diseases. But, it's not as popular to know that there's a clear connection between muscle and joint pain and smoking cigarettes. The evidence
from research shows smoking cigarettes is a significant risk factor for nearly all types of pain, such as arthritis, back pain, and tendon pain.
If you're experiencing pain in your musculoskeletal system and inflammation, quitting smoking
could help in alleviating the symptoms!

Finding Support in Maintaining a Healthy Lifestyle:

We hope to provide some new information that can help clarify the importance of our lifestyle choices affecting our musculoskeletal health, not just heart health. We all know the difficulties of altering our unhealthy lifestyle habits and preferences, but investing in your health can be a
significant improvement in your health and overall well-being.

We at Physio Medicine strive to provide sustainable solutions that enhance health and wellness by providing personalized and interconnected multidisciplinary services. We offer many benefits, including sports massage, physiotherapy, acupuncture and Pilates, etc.

Correct Posture Guide at Workplace!

Tue, 11 Jan 2022 13:56:22 GMT

Research says sitting for a long period can increase your risk of developing diabetes and cardiovascular disease.

Technology keeps us tied to computers and electronic devices. This means that we are sitting longer than ever before. Your posture at work is a major influence on your overall health, which is why it is important to purchase an office chair that can provide proper support and comfort
while also being at ease. The chair should be matched to provide support for your entire body. Use these guidelines to get the most health benefits you can get while working from home. These tips will help enhance your posture and reduce lower back pain that can cause the ideal posture.

Adjust the height of your chair

This lever is located on the right, with up and down arrows. Set the height of the chair so that it is comfortable. Then adjust the height of the standing desk to your elbow height.

Footrest
Place your feet on the ground and sit back. Proper foot support is essential for maintaining good posture and low back comfort. A footrest is required to correct your posture if your feet don't rest flat on the ground. A footrest can help you achieve the correct foot elevation, leg, and knee position.

Adjust the angle of your chair

An ergonomic office chair can be adjusted horizontally or slightly to adjust the angle of the seat, and this is usually located on the right side of the back. The seat can be sloping or horizontally positioned to have a relaxed, comfortable sitting position. However, it can tilt you slightly towards your desk. The slight angle you take to sit in front of the desk helps relieve pressure and allows for a better hip angle.

Adjust the angle of your backrest

The lever to adjust the backrest angle can be found on the right. It shows forward and backward arrows. It is recommended that you sit straight when working at an ergonomic desk. Reclining the backrest can be a great way to relax and provide a pleasant change of pace for your back,
whether you are talking, reading from the screen or in meetings.

Adjust the height of your backrest

The backrest cushioning of a comfortable computer chair should be wellshaped. This cushioning should be positioned at the lowest point of your body - around your waist. There are many ways to adjust the height of your backrest. It is possible to loosen a knob or lever at the backrest base. A ratchetstyle adjustment is required if there's no knob or lever. You can adjust it by simply pulling up one click at the moment. The backrest will return to its original position once it reaches the top.

Adjust the height of your armrest

If armrests prevent a person from sitting close to the desk, they can cause poor posture. Adjust the armrests so they are under the desk, and this will allow you to work close while keeping your arms relaxed.

Some chairs are more adjustable than others, while some have less. A chair with adjustable lumbar cushions in the backrest can be altered to make the cushioning more or less prominent. This allows for a better alignment between the low back curve of the chair and its low back support, thereby preventing lower back pain.

Most Common Sports Injuries & Treatment!

Tue, 23 Nov 2021 10:10:05 GMT

Engaging in any sport is a crucial aspect of a healthy, active lifestyle. It's beneficial to the heart, useful for breathing, great for building and maintaining muscle strength, and other things. In an ideal world, only positive results would be derived from participating in sports. But of course, it's not the case. People make mistakes when they move in specific manners, people fall, and people make rapid collisions with their feet or with one other, and sports injuries are often the result of it.

The risk of injury shouldn't hinder you from participating in sports. However, by being aware of the most frequently occurring injuries in sports and injuries, you can take measures to prevent them or at least lessen the risk of being injured. Let's take a look at eight injuries related to athletics and some ways to avoid them.

Strains

Strains are the most frequent of sports-related injuries because we use a lot of muscles and tendons each time we play or exercise. The moving parts are vulnerable to stretching further than they need to or shifting in ways that aren't supposed to be and causing them to become injured and hurting. Common muscle strains can include pulled muscle hamstrings, stretched muscles of the groin, and pulled quads. The majority of injuries are minor and can heal by rest. The best way to decrease the possibility of straining muscles and muscles is to warm up and stretch before engaging in strenuous activities.

Sprains

The ligaments that are strained by sprains have the same effect as tensions do on muscle. Ligaments are the tissues that link bone. If these ligaments are turned in the wrong direction, they could stretch or break. Ankle sprains may be the most common sprain in athletes, closely followed by elbow and wrist sprains, etc. Sprains are painful, require a longer healing time than strains, and can require immobilization to guard against injuries that could occur in the future. Warm-ups and stretches before your workout will help prevent sprains and ensure you're practicing proper techniques for the sport you're involved in. In most cases, sprains leave the ligament vulnerable to further strains, so if you

have a history of straining an ankle or knee, for instance, it's recommended to protect your joint with braces when playing.

Knee injuries

It is a complex joint subject to a lot of force and wears in most sports activities. For the same reason, it's decided to give it a category of its own to help prevent injuries. The knee injury can be debilitating and painful, often requiring surgery to correct the problem. Also, stretching, warm-ups, and a good posture can decrease the chance of injury to the knees, as can the proper padding and bracing (for example, when playing in contact sports).

Fractures

Impact and contact sports can cause fractures of bone (primarily legs, arms, and feet). These fractures may be painful and require weeks to heal after immobilization, and can require surgery to correct the problem. Fractures are a common danger with all strenuous or contact sports; however, you can minimize the chance of suffering from them by wearing appropriate padding and practicing warm-ups, working out to ensure that your muscles remain flexible and robust, executing a proper technique, etc. Don't "play through the pain," since sometimes the discomfort could be the result of an injury or strain, which, if left untreated, could make bones more prone to fracture.

Shin splints

Plantar fasciitis refers to an inflammation of a tendon within an arch in the feet. It causes painful and intense pain each time you walk. Shin splints describe a rash of muscles in the lower leg that is generated through repeated stress and the high impact of running, avoiding, or quick stops and stops. They are also common in runners as well as soccer players, joggers, and basketball players. Regular stretching and rest are the best prevention strategies.

Back injuries/back pain

The spine and back experience some strain during almost every sporting activity. As time passes, this strain could cause an inflammation of the vertebrae and back muscles, resulting in disc injuries and often causing upper or lower back discomfort. Sometimes, a sudden impact can also result in an acute back injury. The treatment for back pain varies widely based on the severity of the damage and can range from physical therapy to rest to surgery. The most effective way to decrease the risk of back injuries and pain is to ensure that your back muscles are strong and flexible by engaging in regular exercises that are low impact, including warm-ups and practices, as well as a good diet.

Concussion

The most frequent type of contact sports, such as football, concussions occur when a sudden blow on your head triggers the brain to move within the skull, often causing damage to the tissues that hold it in the position. Concussions can be mild or severe, and the symptoms can range from dizziness and headache to sleepiness and a brief losing consciousness. Always seek medical attention by a specialist in the spine and brain after any head injury since more severe symptoms can develop in the aftermath. Concussions typically heal and can be treated with rest for up or two. The best method to lower the chance of sustaining a concussion is wearing suitable headgear while playing contact sports, such as football or hockey, biking or skating, etc. Don't continue to play activities if signs of concussions are evident.

Top 7 Benefits of Acupuncture!

Tue, 23 Nov 2021 09:49:47 GMT

Acupuncture advantages have been confirmed by numerous studies that have now ranked it among the best practical and effective alternatives for health and healing. A pearl of ancient Chinese wisdom sees the body as an energy field that permits the flow of energy to be optimal if in a healthy state. If the body's in an ill condition, it causes energy blocks. Acupuncture can help improve the health of the body's energy flow and, when necessary, open up the obstructions that can cause emotional and physical ailments in the first place.

7 Surprising Benefits of Acupuncture

Many have heard of the remarkable results of acupuncture when used to reduce chronic pain and improve living quality for patients suffering from different musculoskeletal conditions. This ancient healing method offers a variety of mental, physical, and emotional benefits few people are aware of.

Some of the surprising benefits of acupuncture are as follows:

Mood Enhancement

If chronic stress, real-life issues, or hormone imbalances cause you mood swings and depression, acupuncture may provide substantial relief. When you apply needles for acupuncture, your central nervous system is stimulated, releasing endorphins and other chemicals that improve your mood. This process allows you to be more positive and help your body combat the harmful effects of chronic anxiety.

Headache Relief

The precise positioning of acupuncture needles close to specific nerves can have a fantastic reduction in pain. The endorphins released can also help improve the sensation of the total decrease in discomfort, reducing migraines and headaches that keep coming back.

Sleep Quality Improvement

Acupuncture boosts the body's ability to create more Melatonin—the hormone -- when in its optimal levels regulates your sleep and wake cycle. The current situation is mainly due to our lifestyles and unhealthy sleeping practices; it's frequently insufficiently produced, leading to sleepiness or frequent awakenings at midnight or becoming constantly exhausted. If this continues for long periods, it could be an ideal breeding ground for potential health issues in the future. Acupuncture can aid in restoring your ability to fall asleep and then stay at ease.

Immune System Support

The modern way of life is challenging the immune system more than it has ever been in the history of humanity. Because it is the first line of defense against bodily harm, its efficient and effective functioning is essential. Acupuncture is not just a way to strengthen the immune system, allowing it to fight against infections and other dangerous threats to our body; however, it also speeds up the healing process. Another purpose of acupuncture is to regulate the immune system that, when it is overactive, can cause the development of different auto-immune conditions.

Energy Boost

If you're seeking a physical or mental energy boost to fight fatigue, acupuncture could provide enormous benefits in battling fatigue or brain fog. The optimal set point is reached by balancing the body's energy field, and all organs function optimally. This means that you will experience a sense of calm that allows greater relaxation and pain-free recovery. The stimulation of the right neural pathways can lead to greater physical endurance and thinking with clarity and efficient thinking.

Allergy Reduction

Acupuncture sessions that are regularly scheduled effectively combat seasonal and other types of allergies that are common. By boosting our body's self-healing and immunity, the allergens tend to be much less likely to cause destruction. The number of instances could be significantly reduced, as well. Acupuncture can also treat the signs of allergies, including the runny nasal passage, puffy eyelids, or a scratchy throat, efficiently.

Digestive Support

To support the normal function of your digestive tract and organs attached, rebalancing of potentially weak energetic fields, acupuncture can be used to treat almost all digestive tract issues. It doesn't matter if it's acute digestive issues or severe symptoms of chronic ongoing problems that haven't been dealt with correctly, such as Crohn's disease, gallstones, or inflammatory bowel diseases; acupuncture may be able to help.

Focus on a Condition and Area of the Body

Fri, 24 Sep 2021 13:29:28 GMT

One of the first things that people with a condition or disability need to understand is to focus on a condition and area of the body. If the condition or disability restricts movement, it is very important that you identify where your limitations are and work to improve the movement in that area. If the condition or mobility issue is related to an overuse of the body, it is even more important to focus on the problem and ways to correct it. This can include strengthening muscles that are not used as much or using a wheelchair for short periods.

It is also important to focus on a condition and area of the body when it comes to conditions that cause discomfort. For example, many people focus on aching muscles when they have a tennis elbow pain, but they often ignore the area around the elbow that is tender. The same concept is true when it comes to conditions that cause pain. By focusing on the condition that causes the discomfort, it can be possible to identify the source of the pain and work to eliminate the issue. For example, some people focus on their condition as a golfer's glove and ignore the area around the knuckles, which increases the chance of injury.

When it comes to focusing on a condition and area of the body, remember to be patient and persistent. It may take time for you to gain the needed results, but the longer you devote to working on your condition, the better your chances are of making some progress. Many people give up after putting in too much time and effort on one area of the body only to find that the next month after doesn't bring any improvement. This is why it is important to have the patience to stick with your treatment and make some positive changes.

Furthermore, it is equally imperative to know the correct way to implement the changes you are making. While the condition or issue is being addressed, do not force drastic changes on your body. You should allow your body ample time to adapt to the new regime and then you can begin to implement the changes with a much higher level of comfort and less chance of harm.

Another important step is to stay hydrated. This will not only help the overall health of your body, but it will also improve the tone of the skin and help your muscles relax. Many people fail to focus on the importance of proper hydration. It is very easy to become dehydrated when working out or handling extreme conditions, and it is imperative that you keep your body hydrated no matter what your fitness level is.

Lastly, it is important to focus on a condition and area of the body when it comes to dealing with an illness or discomfort. If you ignore the problem, you may have to deal with the same condition for many years to come. Do not let this happen to you. If you want to find the best way to manage the focus on a condition and area of the body, be sure to keep yourself well hydrated, listen to your body and avoid any stressful situation. These tips will get you on the road to better health in no time.

Sports Injuries - What Cause Patient to Come into PT?

Wed, 22 Sep 2021 08:13:20 GMT

Sports Injuries happen when actively engaging in sports or physical activity. Sports injuries can happen due to lack of proper conditioning, overtraining, or improper technique or method. Failing to properly warming up also increases the risk of sports injuries because the body does not have enough time to recuperate and repair itself from the shock and impact of the blow. Sprains, tears, fractures, and other broken bones caused by sports injuries can result in time missed from work and daily activities.

In the prime of your health, you can incur injuries just walking down the street or running for a short errand. The most common sports injuries occur on the day of a game, especially if the athlete is not in good shape before the game. The athlete may incur an injury simply by jumping out of the pool or onto a trampoline and landing badly.

The majority of sports injuries occur during practice, when players overextend themselves by jumping, running, or lifting weights too quickly. The tightness of the muscles, ligaments, or tendons can lead to pain, swelling, or bruising in the injured area. Athletes who overextend their bodies during training may injure their backs, shoulders, neck, and other areas of the upper body. Sprained muscles are often very painful and can affect the athlete’s performance during the game. For example, an injured shoulder may limit an athlete’s throwing or
catching abilities.

Injuries to an athlete’s knees, ankles, or hips can prevent the athlete from playing through the season if it is not treated right away. Overall health is also important for sports stars. Being overweight can cause joint and muscle problems. Additionally, athletes who engage in physical activity on a regular basis may develop poor posture habits that can lead to knee pain, ankles, and other sports injuries. Maintaining a healthy weight is a great way to improve overall health.

Some athletes may be prone to sports injuries and perform poorly, but other athletes strive to be the best. Regardless, of whether an athlete strives to be the best or is simply concerned about improving his or her overall health, keeping the body fit and free of strain can help prevent sports injuries from occurring.

Some physical activities , such as weightlifting, will help build muscle, keep the bones strong, and help prevent various ailments, such as osteoarthritis. Other physical activity, such as swimming, is also very beneficial for the mind and body.

When sports injuries occur, the most effective method of treatment is to use the services of a qualified sports medicine doctor . A doctor who specializes in sports medicine can help analyze the injury, determine the cause of the injury, and recommend a course of treatment that is designed specifically for the type of injury the athlete is suffering from. A good sports medicine doctor will be well-educated about the different kinds of injuries that athletes can suffer from, so he or she can better aid the athlete in treating the injury.

Some of the common sports injuries include torn cartilage, sprained ankles, fractures, and herniated discs. Athletes who are concerned about the possibility of sustaining an injury should consult a physician for a full evaluation and diagnosis.

Free Massages could do more harm than good

Thu, 08 Feb 2018 12:57:48 GMT

Free Massages by unqualified masseuse have left people with injuries and burns, physiotherapists have seen minor injuries turn chronic due to this recent practice. This doesn't just apply to those with conditions it also applies to those wanting a Hot stone massage without the proper equipment used to measure the temperature or the stones. This have resulted in many major burns serious enough to involve a trip to the hospital.

As Physiotherapists we know that some of our patients have money troubles, however pain will not stop with just paracetamol, so some practices offer you large discounts when you buy packages or when you refer a friend, here at Physio Medicine we offer 50% if ytou refer a friend and they successfully have a session with us.

Women’s physiotherapy

Thu, 08 Feb 2018 11:34:32 GMT

Physiotherapy is one of the modern day alternative medicines, which aims to provide help through movement,
lifestyle advices and education, while avoiding chemicals, drugs or surgery. Physiotherapists can play an
important role in the rehabilitation of patients suffering from a wide range of conditions. They mostly provide help
to cure long-term conditions such as asthma, or back and headaches, but it is advised to seek their help for
short-term and sudden injuries as well.

Unfortunately, one out of three women experience not only short-term, but long-term health problems during their
lifetime. However, modern day women tend to consider other parts of their life – such as career or family – a lot
more important than their own health. Women are more likely to tolerate their health problems without seeking
help. Sadly, most of them are also unaware that there are easy, natural and effective treatments available
especially for women.

Women’s Health Physio

Physiotherapists specialised in women’s health play an important role in the treatment of many conditions
affecting women. They treat problems and conditions through all stages of a woman’s life – from adolescents,
through childbearing years to older women.

After assessing the patient’s complete physical condition and health problems, the physiotherapist will advise her
the most appropriate treatment, and will give guidance in relation to general lifestyle or diet changes.
Women’s health physiotherapy covers all the critical problems related to Obstetrics and Gynaecology, and many
more.

Treated women’s issues

Women’s physiotherapists are most often visited when seeking help with back and pelvic pain, or other issues,
associated with pregnancy. Diabetic women also often seek advice from physiotherapists during pregnancy.
They also treat patients suffering from anorectal or gynaecological conditions. The most common pelvic floor
problems affecting women are urinary and faecal incontinence, or uterine and vaginal prolapse. It is important to
know that urinary incontinence, or UI, is twice as common with women as with men. Pregnancies, childbirth, loss
of hormones at menopause are the major causes of both UI and prolapse.

When it comes to sexual dysfunction in women’s life, it seems like a subject that it easier to be accepted than to
be talked about. These issues are extremely private and hard to deal with, but they should not be ignored. It is a
common misconception among women that decreased sexual sensation is inevitable following pregnancy
(news/pilates-for-expectant-mothers.html) and labour. They do have a relation, because it’s mostly caused by the
weakened pelvic floor muscles. However, these muscles’ strength – like any other’s – can be increased by the
help of a physiotherapist.

Women can turn to women’s health physiotherapy also with chronic pelvic pain, vulval conditions, problems
caused by the menopause, or with women’s cancer.

Physio help for women’s issues

Physiotherapists not only treat the conditions, they are also keen to motivate, educate and encourage. One of
physiotherapy’s core advantages is the patient’s active involvement.

Physiotherapists can offer a range of activities during the treatment of problems affecting especially women.
These can include:
- pre and post-natal Pilates (treatments/pilates-in-ec4.html)
- special mother and baby classes - from pregnancy and parenting classes, to complex care for high risk
pregnancies before, during and after birth
- pelvic floor and core abdominal muscle strengthening exercises and programmes
- back and neck pain treatment techniques and appliances
- massage
- physical preparation for labour (positions, breathing techniques, massage, relaxation)
- rehabilitation following pelvic floor surgery or hysterectomy
Remember that women’s health physiotherapists are highly trained professionals and treat their patients with
maximum discretion and high-level privacy. Never be too embarrassed to turn to a physiotherapist with your
problems.

Be smart and put your own health first – after all, without perfect health you will never be able to fully provide for
your family or at your job.

Exercises For Back Pain

Thu, 08 Feb 2018 11:33:07 GMT

Back pain is a problem that affects most adults. For one reason or another, the nerves in our back become
compressed, twisted or irritated, and this leads to severe back pain. The problem is that most folks do not
believe that there is a remedy that can easily deal with this problem, and make your back whole again. This
ignorance leads to people living with back pain and causing severe damage that could have easily been
prevented with some simple exercises.

Levels of severity

Depending on how severe your back pain is, there are different things you can do for back pain relief. If the pain
is severe, long lasting and has been there for years, you may need to undergo physical therapy, and have
someone put your back in order. BUt most of the time, there are several exercises against back pain that you can
just do, and get fast back pain relief. Here are some of them:

Posture and position

The most important exercise is learning to do things with your back straight. Usually, back pain is due to
improper posture, and from bending your spine when the muscles in your back become tired. The truth is that
your spine does not get fatigued and tremble, the way muscles do, so we tend to put a lot of pressure on it,
because it does not hurt- at first. However, when the pain starts, it does not stop, and it means that you have
messed something up in your back. Correct posture means that your back is mostly straight, and mostly in the
upright position. With this kind of posture, you can forego problems from occurring, and even if you have back
pain now, your back will be relieved from being put in a correct position.

Walking, running

Most of the exercises you can do simply are aimed at getting you to move around a little bit. At work, we either
have to sit, or if you do physical labor, chances are that you have to repeat the same motion over and over again,
or choose from a limited set of motions, With running and walking about, you get to stand and remove the
pressure from your spinal chord, and shake your nerves up a little. Being still and sedentary is bad for your back.

Core exercises, pilates

Back pain is very frequently, although not always, associated with weaker core muscles and abdominal strength
that is below the recommended levels. By strengthening your core muscles, you will actually make sure that
some of the weight that is being carried by your spine will now be carried by muscles instead. Pilates is a great
way to exercise your core muscles, and hence can be (but is not always) a great method to alleviate back pain.

Sleeping

How you rest is indicative of how you will experience back pain. The idea is that all positions are go, as long as
you keep your spine straight when you sleep. If you sleep on your back, put a pillow under your knees, and that
should help keep your back straight and fit, and should also help with alleviating back pain. If you sleep on your
side, put a pillow or a bundled up blanket between your legs. Sleeping on the stomach causes neck pain
because you have to turn your head to get air, and keeping it in this condition causes neck pain eventually. Try to
not sleep on your stomach.

The role of physiotherapy in cancer

Thu, 08 Feb 2018 11:31:12 GMT

Cancer patients will all meet oncologists, radiologists, nurses and surgeons during their treatment. Rightly so, as
these healthcare professionals are essential to the treatment and management of cancer. However, cancer
patients should also consider the role of physiotherapy in their cancer recovery.
There is not a single cancer patient whose physical or mental condition, stamina or mood could not be improved
by physical therapy, or complete physiotherapy. Especially if the physiotherapy is done professionally, after
consulting with a knowledgeable doctor. Despite this, very few cancer patients are directed to physiotherapists or
masseurs, and will ever realize the potential benefits of movement therapy in the rehabilitation process.

Physiotherapy can shorten the period of convalescence after surgery, may help avoiding complications,
meanwhile exercise and massages can effectively reduce stress as well. But what can help you, can harm you as
well! Therefore, both the professionals and the method of physical therapy must be chosen very carefully.

Always choose carefully

Cancer patients should never choose a therapeutic masseur or physiotherapist through an advertisement, or just
simply make a reservation in a spa, hotel or beauty salon while on vacation. These places are generally prepared
”only for guests” and not for “patients”, and for cancer patients that is not enough.

The rehabilitation issues of cancer patients are much more complex, as in the case of, for example, the loss of
function resulting from an accident, serious illness or surgery. In these cases the aim of physiotherapy would be
to recover the most function possible. In case of cancer, the physical condition of the patient can change
continuously, and additional treatments have to adapt to these changing circumstances as well.
While therapeutic massage only requires the patient's passive presence, physiotherapy requires active
participation and therefore has a much greater significance. All those involved should learn appropriate exercises
and practice them as advised by the doctors and professional physiotherapists.

Learning, consistently practicing and mastering these personalized exercises can accelerate the post-operative
convalescence, can improve the patients’ endurance and stamina, can help to avoid surgical complications and
ease pain. However the consultation with a specialist should never be bypassed, because an exercises that
benefits one patient, might be proven harmful for another.

To prevent and to ease the problems

People with cancer may present a wide range of physical problems and needs, including respiratory,
neurological, lymphatic, orthopedic, musculoskeletal issues and pain, which may all benefit from
physiotherapeutic intervention.

Medical studies have indicated a relationship between higher physical activity levels and lower mortality in cancer
survivors. Professionally controlled physical activity interventions in cancer survivors, during and after cancer
treatments, has been proven to have a significant effect. A large effect was shown on upper and lower body
strength, and moderate effects on fatigue and breast cancer-specific concerns.

In the best cases, cancer patients are advised to consult a physiotherapist even before their operation. In this
case, the physiotherapist can talk them through what can be expected right after the operation and during other
cancer treatments, and what they can do to prevent possible complications. Patients who are able to prepare in
advance and learn the most important practices, exercises and movements are recovering and regaining their
independence a lot sooner, while facing fewer complications.

Furthermore, appropriate physiotherapy does not only improve the patients’ physical condition, but also help
prevent thrombosis, can contribute to the improvement of vital functions, such as circulation or respiration, and
can relieve neuropathic pain as well.

The good news

The good news is that it is never too late to seek physiotherapeutic help for cancer recovery. As a cancer
survivor, if you realize that you are having trouble accomplishing daily tasks or functioning at your prior level of
independence, seek out a professional physiotherapist, a rehabilitation expert and start your journey to the full
recovery.

Just 15 minutes of exercise may boost life span

Thu, 08 Feb 2018 11:30:38 GMT

Physical activity and exercise can help you stay healthy, energetic and independent as you get older. Many adults
aged 65 and over spend an average of 10 hours or more each day sitting or lying down, making them the most
sedentary age group. They’re paying a high price for their inactivity, with higher rates of falls, obesity, heart
disease and early death compared with the general population.
As you get older, it becomes even more important to remain active if you want to stay healthy and maintain your
independence. If you don’t stay active, all the things you’ve always enjoyed doing and taken for granted may
start to become harder.

You may struggle to pursue simple pleasures, such as playing with the grandchildren, walking to the shops,
leisure activities and meeting up with friends. You might start to get aches and pains that you never had before,
and have less energy to go out. You may also be more vulnerable to falling. This can all lead to being less able to
look after yourself and do the things you enjoy.

Keep moving

If you want to stay pain-free, reduce your risk of mental illness, and be able to go out and stay independent well
into old age, you are advised to keep moving. It’s that simple.
There are lots of ways you can get active, and it’s not just about exercising. Most people as they get older want
to keep in touch with society – their community, friends and neighbours – and being active can ensure they keep
doing that.

Ideally, you should be able to accumulate 150 minutes of moderate endurance activity a week. This would
include walking, swimming, cycling, and a little bit of time every day to improve strength, flexibility, and balance.
You should try to do something every day, preferably in bouts of 10-15 minutes of activity or more.

Stay active, stay involved, and you’ll stay healthy

There are dozens of exercises you can do to build strength without having to set foot in a gym. Here are a few
examples to get started.

The process of building muscles takes time, but the benefits are enormous for your health as a senior. Start with
some basic, low-impact exercises: you can promote lower body strength by squatting in front of a sturdy chair.
Keep your arms in front of you and be sure not to extend your knees past your toes as you bend to an almost sitting
position. Hold the position for a few moments, then raise yourself back to a standing position, take a
breather, and repeat for two sets of 10 reps.

Exercising with light weights or elastic bands helps develop upper body strength. Sit (or stand) with feet flat on
the floor and hold weights at shoulder height with palms facing forward, then lift the weights above your head.
Other beneficial exercises for upper body strength include side and front arm raises. Aim for two sets of at least
10 reps for each of these three exercises.

Traditional push-ups are a great way to work muscles in the arms, shoulders, and chest. You do not have to do it
correctly, you still get health benefits by doing a modified version of this exercise, like wall push-ups. Face a
blank wall while standing about arm’s length away, lean forward, and press your palms flat against the wall. Bend
your arms and slowly bring your upper body toward the wall, hold for a moment, and push yourself back until
your arms are straight again. Do a set of 10 reps, rest, and repeat another set.

Factors like limited mobility and pain can make a difference in the types of exercises you’re able to do. Lowimpact
exercises allow for less strain on the body while still providing a means of staying physically active. Also,
low-impact exercises can help older adults ease into a new workout program. Exercising in the water, whether
swimming or doing water aerobics, is a good option, as are gentle forms of yoga (news/pilates-and-yoga-for-antiaging.
html) or Pilates (treatments/pilates-in-ec4.html). Remember that many exercises can be modified to
accommodate low-impact needs. Ask our physiotherapists (book-appointment.html) about ways to adapt these
activities.

Proper exercise can help to prevent serious conditions like heart failure and strokes

Thu, 08 Feb 2018 11:29:49 GMT

Newest medical studies show that proper exercise might be just as effective as medical drugs for some common
conditions, or even for more serious illnesses. The latest British study suggests that doctors should consider
prescribing exercise as well as medication, mostly for conditions like coronary heart disease, diabetes or stroke.
This comprehensive research stated that doctors had better chances of preventing death in patients recovering
from a heart failure or stroke by prescribing light fitness, instead of traditional medical drugs. Physical activity has
always had well-documented health benefits, and now the British research has also confirmed the benefits of
exercise for people who have diabetes or some kind of heart disease.

It is strongly advised for those seeking to treat long-term problems without months and months of expensive and
drug-based treatments to explore the possibilities of exercise. Just like physiotherapy or osteopathy, moderate
and proper exercise can be natural help for a wide range of conditions. Even with just 4-6 hours of exercise per

week, the risk of high blood pressure, diabetes, heart failure or stroke lowers significantly. While light fitness is
also said to slow the aging of blood vessels, thus improving the blood flow all through the body.
One of the most important points of the study was to prove that exercise should be considered a viable
alternative to, or alongside, drug therapy. The study suggests that in case of certain conditions or during
rehabilitation, after stroke for example, exercise was proven to be just as effective as drugs, in terms on reducing
mortality.

For stroke victims, the research swung tremendously in favour of exercise. Furthermore, while certain
drugs have serious side effects, muscle soreness might be the worst side effect of moderate exercise.
The researchers of the study have also suggested that clinical trials aimed at studying medical drugs'
effectiveness should from now on include exercise, to show whether a new drug offers more benefit than light
fitness.

Although the study has not specified the kind of exercise that might be the best in case of heart failure, diabetes
or stroke, it highly encourages patients to consult their doctors about the possibilities. It also states that no
patient on drug-based treatment should ever give up on their medication for the sake of exercise, without
consulting their doctors first.

Sweat it out: Is hot exercise a smart idea?

Thu, 08 Feb 2018 11:28:15 GMT

When you have just started to exercise and you feel like you are already swimming in the puddle of you own
sweat after the first 20 minutes of an aerobic class, it seems like a very far-fetch – or dare I say, crazy – idea to
visit a hot class. Exercising in a room heated up to as much as 34-38 Celsius degree (93-100°F) may first time
seem like you are about to serve time in Hell.
However, there are very compelling reasons why hot classes have gained immense popularity in the fitness
industry during recent years. Exercising in this staged heated, humid environment has several benefits for those
who brave enough to try.

No, it’s not just about sweating more

However, you will definitely do so. Evidently, because of the 34-38 degree environment sweating makes up a big
part of the exercising and the overall experience. Because of this, most people visiting hot classes tend to feel
like their workout is more effective when they are doing it in a hot room. It might not be true as the high
temperature, combined with high humidity, make it difficult to perform to anywhere near your full potential.
On the other hand, the high temperature and your heated body will definitely burn more calories during the
exercise. Practicing in this environment will elevate your heart rate and stimulate metabolism, therefore you are
burning calories not just during the class, but hours after it has ended, outside the classroom as well.

Other benefits of hot exercise:

Flexibility – The heated environment and the properly warmed up muscles will allow everyone exercising to
safely reach new levels of flexibility.

Detoxification – Heavy sweating will mobilises toxins from fat, and will thoroughly flush those toxins from the
skin and from the system.

Endurance – Hot classes will help build up the stamina, develop stronger willpower, self-discipline, the ability to
concentrate.

Precautions

Even though hot classes have their benefits, it is very important to remember: there are definitely some
precautions you should take before classes in order to stay safe and to fully enjoy the benefits of exercising.
Check (book-appointment.html) with a healthcare professional – If you have any serious injuries or health
concerns – mainly if you have diabetes, any cardiovascular or respiratory disease, or heat-related illness –
make sure to get your doctor’s approval before visiting a class. Because you might not get it.

Stay hydrated! - It is the most important thing – after getting an OK from your doctor – to remember when
planning to visit a hot class. You have to drink plenty of water (preferably 2-3 liters) before your practice. Also
important to hydrate after the class.

Eat accordingly - Avoid heavy foods in the hours before your class, but definitely eat light snacks before to
properly fuel your body.

Listen to your body! – Just like your mother, your body also knows what’s best for you. Listening to it will help
you never to overexert your system. Gradually let yourself experiment with your body’s limits, and let it adjusts
to the atmosphere and workout.

Proper clothing – Always make sure to wear loose-fitting, breathable clothing.

So, is it safe?

The safety of hot exercise – as any other exercise – depends on your fitness level and overall health, among other
factors. Make sure you take the recommended precautions and be brave enough try it out yourself. Listen to your
body and you will very soon find out if hot classes are the right ones for you or you should keep looking.

Swim Safely This Summer – Use life jackets when needed, supervise kids at all times

Wed, 07 Feb 2018 14:55:00 GMT

Hot summer weather provides opportunities for kids to enjoy the outdoors. But we should take steps to keep
them safe and healthy, both indoors and outdoors.

How to be safe around a swimming pool

Pools are awesome! What could be better than a dip in the pool and fun in the sun? But it is important to
remember that a pool’s sides and bottom are usually made of concrete, a rock-hard material. A slip or fall could
be painful and dangerous. But it is undeniable that swimming and other water activities are excellent ways to get
the physical activity and health benefits needed for a healthy life. It is important to be aware of ways to prevent
recreational water illnesses, sunburn, and drowning.

We all share the water we swim in, and we each play an essential role in helping to protect ourselves, our families,
and our friends from recreational water illnesses that can be caused by germs spread by swallowing, breathing in
mists or aerosols of, or having contact with contaminated water.
Accidents can happen when entering and leaving the pool, slipping on the side, bobbing under water at the edge
and jumping backwards. Take precautions by not allowing any running around the pool, and try not to use glass
cups and bottles outside.

Water parks are always an exciting experience for youngsters, but it is important to make sure they know the
rules and follow them. Water slide restrictions are also very important and should always be followed. These
restrictions are based on applied physics, so to ignore them is to put your children’s safety in jeopardy. For water
sliding to be a safe activity, children must be the proper height and weight, and they must go down the slide
using the specified body position.

How to be safe around natural waters

Our wonderful coastline, lakes and river systems make water-based activities extremely popular. Water sports,
swimming and water play are part of our way of life.

Swimming risks increase in rivers and lakes where water is cold and swift, making swimmers tire more quickly.
Precautions include wearing a life jacket, swimming with a buddy and knowing your limits. It is always best to
swim on a life-guarded beach in areas approved for swimming. Of course, young children should not be left
alone, even for a moment, near pools or other bodies of water.

River accidents usually occur when someone falls into an unexpectedly swollen and fast-moving body of water
after a heavy rainfall. Pay attention to water levels and do not allow kids to play near a river after a rainstorm.
Teaching your children about currents is also important if they go swimming or play around rivers or oceans.
Life jackets are not only for babies; they are made for all ages and are a wise choice for youngsters and weak
swimmers. Vests are more kid-friendly than the jackets because they are thinner and thus easier to move in, and
they come in lots of fun colours.

The ocean is a strong and unpredictable force, so children should be monitored extremely carefully if they decide
to venture out into the waves. Ask the lifeguard about the water conditions and where the safest area is to swim.
Similar to lake swimming, make sure kids always swim with a buddy in the ocean. Ask them to swim parallel to
the shore, and ensure they wear a personal flotation device if they are not strong swimmers. Better yet, swim with
your children to keep an even closer eye on them.

Always supervise children carefully

Swimming is a lot of fun, but drowning is a real danger. Even kids who know how to swim can drown. Statistics
show that most drowning victims are children under four years of age in backyard pools, and two thirds of those
incidents happened when adults were not around. Unfortunately, small children can drown quietly, in mere
seconds, and in only an inch of water. This is why children need constant supervision from a responsible adult.
Always stay within sight and reach of your children at all times when they are in or around the water.
Now that you are thoroughly informed, enjoy a summer of safe splashing with your kids!

Pilates and yoga for anti-ageing

Wed, 07 Feb 2018 14:51:24 GMT

Getting older is a natural part of life. How you will feel as you get older depends on many things, including what
health problems run in your family and the choices you make. If you take good care of your body and learn
positive ways to deal with stress now, you can slow down or even prevent problems that often come with getting
older.

It is never too early or too late to change bad habits and start good ones. No matter when you start, a healthy
lifestyle can make a difference in how you feel and what you can do.

Stay healthy with regular exercises

Participating in regular exercise is one of the best things you can do to stay healthy as you age. Exercise has
been shown to reduce the risk of developing many diseases, and to slow the progression of disease and
disability. Regular participation has also been shown to help people feel less tired, combat depression, improve posture, strengthen bones and muscles, keep joints healthy and mobile, lose weight, reduce stress, improve circulation, and maintain mobility and independence.

Instead of stressing out individual parts of the body – which can lead to imbalanced muscle workouts, back pain,
joint pain and even serious injury – bothyoga and pilates ( http://www.physio-medicine.co.uk/news/pilates-vsyoga .
html) targets the core and exercise the body as a single unit. Every inch of your body will be carefully
stretched and worked out without creating undue stress on any single muscle group.
Men and women who stay active as they age are not just healthier physically; they stay sharper mentally and are
less likely to suffer from depression. Joseph Pilates, who developed the pilates workout method, said: “We retire
too early and we die too young, our prime of life should be in the 70s and old age should not come until we are
almost 100!”

Try pilates

You can do pilates on machines that are specifically designed to strengthen and stabilize the spine, abdominals
and pelvis, or do exercises on a floor mat with the same goals in mind. In either case, your own body becomes
the true workout tool, so you are never working with more resistance or weight than you can handle.
Pilates ( http://www.physio-medicine.co.uk/treatments/pilates-in-ec4.html ) is the perfect workout for both lifelong
athletes entering their golden years, and those who have not exercised in decades but see the need as joints
begin to stiffen and muscles ache. A routine can be tailored to your specific needs and goals, to slowly but surely
make you stronger and more at ease in your new body – all without sprains, strains, or exhaustion.

Try yoga

Yoga has been shown to reverse the aging process by the positive impact the practice has upon the body. It
gives elasticity to your muscles, tones tendons and ligaments, reduces fat and slows weight gain, calms your
heart rate, and eases your mind promoting a bodily as well as a spiritual peace. Improved posture is also an
important aspect of yoga. Bad posture is something that an aging body will most likely suffer from at some point.
Yoga additionally strengthens ones back and shoulders and also promotes a strong sense of balance, all of which
are important keys in unlocking the door to the world of anti-aging.

A study confirmed that yogic practice actually plays an important role in the balance of the stress hormone
cortisol in the brain. Elevated cortisol levels may actually contribute to memory related issues such as dementia
and Alzheimer’s disease, yoga keeps them maintained.

Attend classes at Physio Medicine

Do not assume that growing old means you can not or do not have to be active. Pilates and yoga can keep you
young, slowing the aging process and increasing your flexibility, strength and balance. Bone density can be
improved, and even your mood will be better thanks to the exercise.

At Physio Medicine, our pilates instructors are well equipped to design personalized fitness programs, treat
aches and injuries, and help seniors of all ages and abilities keep active as they age. All exercises are conducted
in sitting or standing positions with modifications given as needed. Movements are designed to be safe and
beneficial for people with diverse health conditions, including osteoporosis, arthritis, and neurological conditions.
People of all ages are also encouraged to join our classes and new participants are welcome to enroll any time.
Let us help you feel the best you have felt in years.Book an appointment ( http://www.physiomedicine .
co.uk/book-appointment.html) today.

Pilates for expectant Mothers

Wed, 07 Feb 2018 14:49:12 GMT

Is it safe to do pilates while I'm pregnant?

The short answer is: yes. Pilates exercises are a great tool to stay active during pregnancy. If the expectant
mother does not have a high-risk pregnancy she is not simply allowed to do pilates but also highly recommended
to do so. Unless your doctor advises otherwise there is no reason not to take part in a healthy and relaxing pilates
workout.

More and more women listen to the qualified instructors who believe that pilates workout is one of the greatest exercises to be practiced during pregnancy and after giving birth. Pilates exercises help strengthen the deep
posture muscles, pelvic floor, hips and spine which contributes to an easier childbirth. Regular workouts reduce
and fix posture problems, back and lower back pain and, last but not least can help women to regain their prepregnancy
shape. It is preferred to wait until the 2nd trimester to begin pilates exercises. If in doubt consult your
doctor or midwife.

The benefits of pilates

Pilates is a perfect form of exercise for pregnant women. Pilates workouts improve fitness level and posture,
invigorate blood circulation and boost your metabolism. The exercises strengthen the immune system, enhance
your sense of balance and it is also a superb stress reliever. During pregnancy pilates is one of the most effective
methods of overcoming sleep problems, curing leg cramps, treating varicose veins and incontinence.
Pilates instructors prepare the expectant mothers for the post pregnancy period as well. When it comes to
breastfeeding it is all about position –– for the mother and the baby. With the help of pilates exercises it is crucial
to improve movement skills and to fix posture problems during pregnancy. Strengthening the arms and shoulders
is also important due to the fast growing baby.

Low-impact pilates workouts are typically easier on the body, especially you joints, and can be a great form of
physical activity while reducing the risk of injury. Fortunately, the majority of the exercises can be modified in
accordance with the expectant mothers’ needs. It is very important because in this period a lot of physiological
changes occur that can not be ignored during the pilates workout. This is why it is advisable to visit our small
sized pilates lessons, especially if you are new to pilates. Here you can get a clear picture of what practices are
safe to do and what is to be avoided during pregnancy.

If you are practicing pilates on a regular basis you will have more energy and it keeps you fit. Good company and
relaxed atmosphere helps to improve physical fitness, emotional and spiritual well-being. Pilates can reduce pain
and it contributes to an easier and shorter childbirth.

Staying physically active during pregnancy is especially important for those with gestational diabetes but doing
pilates can help lower blood pressure and many cardiovascular risk factors, too. Expectant mothers who exercise
during their pregnancies gain significantly less excess weight, and certain exercises help to firm up their breast
shape and other problematic areas –– not just during pregnancy but after giving birth as well.
Pilates exercises improve venous drainage and overall circulation therefore they are very effective in treating
varicose veins and swelling of the leg. Pilates strengthens the deep posture muscles, and improves both mobility
and balance.

The various controlled breathing techniques you master during the pilates exercises raise breathe awareness and
help prepare for childbirth. There is a specific bond between exercise and self-esteem. Following a good pilates
lesson you will feel the positive effects through the rise in feel-good endorphins and the decrease in the stressrelated
hormone called cortisol. A pilates workout brings relief to sufferers of depression and anxiety, suggests
you effective relaxation techniques and improves the quality of sleep.

Quality over quantity

The Pilates method has always emphasized quality over quantity. If you follow the instructions as precisely as you
can the exercises provide you an ideal preparation for the body before labour and play an important role in
physical and mental recovery after giving birth.

There are so many benefits of a reasonably structured pilates class that if you have time and opportunity we
would recommend you to join one of our pilates classes by booking (treatments/pilates-in-ec4.html) an
appointment today.

Pilates VS Yoga

Wed, 07 Feb 2018 14:46:58 GMT

For those who are looking for a way to incorporate meaningful exercise that is not too demanding in to their lives,
the options abound. Going to the gym may become expensive, not to mention boring, and there may be limits to
what sorts of equipment you have access to. To combine regular exercise with a fun activity, now there is a
challenge that is worth meeting, and if you do not have the physique or ambition to start a sport, the two options
you can go for that have been proven to be effective are yoga and pilates. Let’s look at both of them, what they
are good for, and how you can benefit from both of them.

Yoga

Yoga is an ancient form of meditation through stances, postures and exercise developed in India, and it has been
around for thousands of years. The many different practices of yoga, as there are many, are meant to be
practiced along spiritual practices as well, to harmonize the body with the mind, and create a healthier
environment for both. The exercise itself usually involves bending and stressing, and holding positions for
prolonged periods of time, thus challenging your body into doing things that they do not usually do, this way
toning and helping your body remain healthy.

Pilates

Pilates is a system of workouts that has been developed in the early twentieth century by a German physical
education student, who later on became a teacher. It is centered around the philosophy that a strong core
(including the stomach and torso, but also including the shoulders and the thighs as well) is necessary, and most
exercises start at the core and have the momentum of each movement flow outward from the core through the
limbs. The original Pilates exercises were mostly mat exercises using small, controlled movements of the body.
The idea of control and of intense concentration to every aspect of every movement is the basis of the Pilates
method. Usually only very small movements agree made, and through repetitive mat exercises, the core is
strengthened and an adequate flow of energy is restored, leading to a healthy body. Pilates also relies heavily on
the use of specialized tools and gadgets to create force that you must endure or create a counter force to.

A Comparison

If you are looking for a holistic approach that is easy on you, but has the power to keep you healthy, yoga is
probably the better option. If you are looking to improve your concentration on your body, and feel like you have
lost touch with your body and feel numb, Pilates is probably a better option. Truth to be told, these two are just
different approaches to the same thing; becoming healthy both physically and mentally. The thing they have in
common as opposed to sports in general is that they both believe that a healthy mind can only live in a healthy
body, and vice versa, that a healthy mind is a prerequisite to a healthy mind. So really the question is which one
you think will be easier for you to acquire.

Pilates For Weight Loss

Wed, 07 Feb 2018 14:33:22 GMT

Pilates (treatments/pilates-in-ec4.html) is gaining popularity as a system of light exercise that can help you with
toning your body, maintaining your health through regular exercise, upping your strength and helping you get in
touch with the inner needs of your body. But is Pilates useful in helping you lose weight?

Does Pilates Help With Weight Loss?

Every form of physical activity helps in losing weight. This is because the body burns fat when we move about.
Pilates is an activity that makes you sweat, involves control of muscles and helps build muscles to a certain
degree (it is not the primary function of Pilates to build muscle, though!). This means that it is a good technique to
use, along with a healthy and balanced diet, to lose weight.

One of the main ideas behind Pilates is that of the “powerhouse”. This idea states that in order to use the
technique adequately, you need to build up a strong core, one that is well toned, powerful and able to exert
energy. By making your core more powerful, you will lose a lot of excess fat that you do not need, and your body
will become more toned.

The best idea is to use Pilates for its main purpose; to improve your overall physical and mental health, and to
gain a more positive and healthy relationship to your body. Aside from this, try eating less carbs, less fat, and
more vegetables, as well as getting plenty of cardio workouts. A change of physical structure requires a change
of heart as well, and a change of lifestyle too!

Physiotherapy, Chiropractic, Osteopathy; which should I choose?

Wed, 07 Feb 2018 14:28:44 GMT

‘What is the difference between chiropractors, osteopaths and physiotherapists?’ is a commonly asked question
between those suffering from severe pain and seeking help from alternative healthcare professionals.
Let us introduce you to the differences and the indeed very important similarities of these three professions and
their treatments.

Similarities

Each of these three primary healthcare professions uses orthopaedic and neurological examination skills to map
and diagnose their patients' emerging problems with their joints, bones, soft tissue, muscles or nerves. These
examination techniques are vastly similar to those techniques used by other, traditional medical practitioners.
Chiropractors, osteopaths and physiotherapists will all teach their patients a variety of carefully chosen and
useful exercises to be practiced in the comfort of their home, to support their pain-care between treatment
sessions.

Before anyone can become a registered chiropractor, osteopath or physiotherapist, they will have to complete
years of specialized study at specific universities teaching these alternative medical treatments. All three
professions are regulated by law and practitioners have to be registered with their regulatory bodies. Therefore,
any patients choosing to visit one of these professionals can be sure they will receive a standard of care and
treatment.

Chiropractic

Chiropractors mostly treat pain related problems – especially related to the back, limbs or spine – using
manipulation and adjustment of the free joints. These specific adjustments are fast and strong manual techniques
that take the joints being treated to the end of their available range of motion.

Patients with neuro-musculoskeletal disorders related to accidents, stress, inactivity, poor posture or specific
illnesses, as well as patients with joints in the spine or limbs that are not moving correctly are highly
recommended to visit a chiropractor.

Osteopathy

Osteopathy is a form of drug-free, manual medicine as well. Traditionally, osteopathy believes that most health
problems – physical and even certain mental ones – are related to problems in the musculoskeletal system, and
to specific structural or functional dysfunctions of the body. Therefore osteopathic treatments aim to provide a
complete, whole-person health to individuals by treating, massaging and strengthening the musculoskeletal
framework, soft and deep tissues.

They generally apply less forceful manual techniques than chiropractors.
Although most patients seek help (treatments/osteopathy.html) from osteopaths with sore back or neck pain,
other problems that can highly benefit from osteopathy include headaches, ankle and foot pain, sciatica, shin
splints, asthma, whiplash, postural problems, chronic menstrual pain or depression. However, patients with
broken bone or dislocation, bone cancer, a bone or joint infection, rheumatoid arthritis of the neck, or
osteoporosis should strictly avoid osteopathic treatments. Read more about osteopathyhere (news/pan-outabout-
osteophaty.html).

Physiotherapy

Physiotherapy, just like osteopathy, takes a whole-person approach to health and wellbeing, which includes the
patient’s general lifestyle too. Physiotherapists will help their patients affected by injury, illness or disability
through movement, exercise, and manual therapy.
However, education and advice make crucial parts of physiotherapeutictreatments (treatments/physio-therapy-inec4.
html) too. Those seeing physiotherapists can always expect general advice about things that can affect the
daily life – such as posture and ways of prevent injuries, – about lifestyle or even about appropriate diet.

Physiotherapy is primarily aimed to treat long-term problems, such as chronic back pain or asthma, without long,
expensive and often drug-based treatments. Physiotherapy is also proven to help preparing for childbirth, and it
quickens the rehabilitation of sport-related injuries. Physiotherapy is the most common and favourable approach
in sports medicine and is widely used to help rehabilitation after serious accidents and injuries. Read more about
the most common conditions treated by physiotherapyhere (news/physiotherapy-the-naturopath.html).

Physiotherapy ‘should be targeted’ in Parkinson’s disease

Wed, 07 Feb 2018 14:27:54 GMT

What is Parkinson’s?

Parkinson’s is a progressive neurological condition characterised by motor and non-motor problems. Patients
encounter lots of debilitating symptoms. The main changes arise from brain dysfunction through reduced
production of chemical messengers especially the neurotransmitter dopamine. The three main movement
symptoms are bradykinesia (slowness), rigidity (stiffness) and tremor. Diagnosis is usually based on clinical
examination. People with Parkinson’s might present with falling, loss of confidence and independence, impaired
speech and reduced quality of life. Parkinson’s makes doing simple things, like eating a bowl of cereal,
tremendously difficult.
The most common treatments for Parkinson’s include drugs that mitigate symptoms, and deep brain stimulation
surgery. While surgery has been known to be successful for some individuals, it does not work for everyone. For
instance, the treatment tends to work well for those already responding to medication. But those who do not respond to the prescribed drug cocktails are relatively left in the lurch.
Drug therapy and deep brain stimulation can provide partial relief of symptoms but many people require
additional support from allied health interventions including physiotherapy (treatments/physio-therapy-inec4.
html).

The role of physiotherapy

Physiotherapists play a vital role in supporting people with Parkinson’s to choose management strategies,
prioritise and address the challenges they face over the course of the condition. Improving movement and safety
is usually the main focus of physiotherapy in light of the progressive pathology and the disability and participation
restrictions this can cause.
It is known that people with Parkinson’s are less active than their peers as the condition progresses, resulting in
muscle weakness and power, increased falls risk and reduced walking speed, itself an indication of reduced life
expectancy. Difficulties arise for people with Parkinson’s due to the complexity of changing position – e.g. rising
from lying or sitting, turning activities. Manual activities become difficult due to the combination of sequential
sub-tasks, dexterity and coordination requirements.
Balance impairment and falls are a common problems for people with Parkinson’s; these problems often start
after about 5 years of diagnosis due to worsening of the systems that maintain body position, the progressive
slowness of movement, of trunk rigidity. Balance often becomes worse when motor and mental tasks are
combined. Falling has wide ranging impact including carer stress and fear of movement.
As the condition progresses, the individual’s needs, and our physiotherapy goals will alter; it is essential that the
person is reviewed regularly.
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Treatment for early stages of Parkinson’s

In the later stages, as the condition progresses, many of the symptoms of Parkinson’s have a bigger impact on
daily life, often mixing with other medical conditions. Physiotherapy assessment focuses on decisions about how
to cope with these changes with an emphasis on a support network to best keep the person active and safe
when moving. Other issues physiotherapists should assess for are pain and respiratory problems.

Benefits of the therapy

The willingness of individuals to involve their caretakers in physiotherapy and the willingness and ability of
caretakers to be involved, need to be first ascertained. A physiotherapist can explain to caretakers how
Parkinson’s disease has affected the movement of the individual they care for and provide information and advice
on the best way to help that individual whilst avoiding injury to themselves.
If caretakers have good information about the movement consequences of Parkinson’s disease, they can provide
important feedback about symptoms and response to physiotherapy, especially if the patient has dementia.
Our patients like to have the choice of individual and/or group therapy. They feel that their personal needs are
being addressed in individual therapy sessions; they highlight social contact and motivation as benefits of group
work.

Your first session at Physio Medicine will include a detailed assessment. From this, your physiotherapist will
create a personal rehabilitation programme for you that meets your needs. To request further information
please contact us ( http://www.physio-medicine.co.uk/contact.html ) by phone, e-mail or simply book an
appointment. ( http://www.physio-medicine.co.uk/book-appointment.html ) Do not forget to check out our special
offers ( http://www.physio-medicine.co.uk/offers/) . We are here to help!

How to Prevent Winter Accidents and Injuries

Wed, 07 Feb 2018 14:26:20 GMT

While each season has its hazardous situations, during winter even the smallest wrong move or a brief
inattentiveness can cause serious consequences. The cold temperatures and icy surfaces lead to many injuries
every year. It is important to be aware of the risks and to be prepared mentally and physically too to prevent
possible injuries.

The most typical winter injuries are related to three main factors: the cold temperatures, the slippery roads and
outdoor winter sports.

Hypothermia

The definition of hypothermia is a core temperature less than 35° C. Anyone who spends much time outdoors in
cold weather can get hypothermia.

Accidental hypothermia usually occurs during winter when being exposed to cold temperature without enough
warm, dry clothes for protection. It can also be the result of getting stuck in a car on the side of the road for too
long. That’s why always having an emergency kit in the car is very important.
It is also highly advised to wear several layers of loose clothing when spending time outside. The layers will trap
warm air between them, therefore helping to prevent hypothermia. Try to avoid wearing tight clothing, which
could keep your blood from flowing freely in your body. Also stay as dry as possible.
The early signs of hypothermia include cold feet and hands, swollen face, loss of coordination, pale skin,
shivering, mumbling, and acting sleepy. Babies, elder people and people with medical conditions such as
diabetes, stroke or hypothyroidism are especially at risk. Be on the lookout for the signs!

Slip-and-fall and driving

The icy, slippery surface can be dangerous when walking or running outside, just as well as when driving during
winter.

During heavy snowstorms, it is highly advised to stay inside until roads and sidewalks are properly cleared.
However, if you do have to leave the safety of your home, make sure to have appropriate footwear - warm shoes
or boots with good tread for traction. If you can, spread sand or rock salt on the areas around your home to
improve traction.

Always pace yourself, take slower and shorter steps on the slippery road. If you feel yourself falling anyway, do
not fight it; try to always land on your side or bottom to avoid serious back or head injuries.
Driving is another potentially hazardous activity in the winter. Driving too fast for the weather conditions and not
leaving enough braking distance between cars are the most common reasons for car accidents during the winter.
Avoid changing lanes too quickly or cutting people off. Do not rush; take plenty of time to get to your destination.
Always check to ensure your car has properly functioning brakes and charged battery, as well as sufficient fluid
levels.

Winter and snow sports injuries

Injuries common to winter sports that relate to cold and slippery conditions include sprains, strains, dislocations,
head and back injuries, frostbite, and fractions. Fortunately, the majority of these sport-related injuries are
preventable.

To enjoy your favourite winter sport completely injury-free, follow these few safety tips:
The biggest secret to preventing sport-related injuries is the warm-up. Always ensure your muscles are
properly warmed up before winter activities as well.

It is very important to wear the correct protective gear – including goggles, helmets, scarves, gloves and
padding. Proper footwear is also essential for your balance; in addition it has an important role in supporting
your ankles. Check your gear and equipment before practicing in any sport to reduce the risk of injury.
Always take a lesson (or two) from qualified instructors. Professional lessons will not only make you more
confident, but will also include learning how to fall correctly, which can significantly decrease the risk of severe
injury.

As always when it comes to sport, one of the most important things is to hydrate. Drink plenty of water before,
during and after outdoor winter activities as well.
Last, but not least, try never to participate alone in a winter sport.

Health risks to watch out for this summer in pools, rivers and lakes

Wed, 07 Feb 2018 14:25:12 GMT

There is nothing better than hopping in a cooling river, lake or pool during the summer heat. Swimming is
definitely the most popular summer activity with youngsters and adults alike, but can be dangerous if you are not
careful enough about the health risks.

Drowning

Unfortunately, drowning is still the 2nd leading cause of accidental death among children aged between 1 and 16.
This is mostly the result of insufficient swimming knowledge. It is very important that everybody be fully aware of
their limits when it comes to swimming – for how long they are able to swim, how deep should they go, how well
they deal with waves, tides and currents in lakes and rivers.

Parents should always keep an eye on their younger children, and it is even best to always pair up and swim with
a buddy to avoid unnecessary danger. Moreover, knowing how to recognize if someone’s in trouble in the water is
also important. Keep an eye on your surroundings; it may save a life one day.

Swimmer’s itch

Swimmer's itch is an easily recognisable itchy rash, which will occur soon after you go swimming. This itch is a
typical allergic reaction to the microscopic parasites that attack the swimmers’ skin. These parasites naturally live
in rivers and lakes, and in the fur of certain animals that live near the water. You can highly reduce the risk of
getting swimmer’s itch just by rinsing off thoroughly after you went for a dip.

Although very uncomfortable feeling, the swimmer's itch is usually a rather short-term inconvenience, as the
parasites will die very soon on human skin. The rash typically clears up within two to five days. In the meantime,
apply cool on affected areas, or use corticosteroid creams or anti-itch lotions.

Swimmer’s ear

Swimmer's ear – or otitis externa – is an inflammation or infection of the ear canal. The condition is called
swimmer's ear, because it most commonly occurs in people who have been swimming frequently. The excessive
water exposure makes the skin of the ear canals soggy and more vulnerable against bacteria or fungus.
Symptoms include itchy ears, a feeling of fullness in the ears and pain.

To avoid swimmer’s ear this summer, take extra precautions to keep your ears dry at all times when possible. Use
earplugs or a cotton ball with a small portion of Vaseline on the outside to plug the ears. Dry your ears when you
get out of water, but always be gentle, do not damage the soft skin of the ear canals even further. If you are
unlucky enough to get swimmer’s ear, antibiotic ear drops and avoidance of water will be necessary parts of the
treatment.

Chlorine and disinfection by-products (DPBs)

Although we all know pools are treated with chlorine and that it is considered a dangerous chemical, recently
scientists have discovered that chlorine itself is not the primary hazard. It’s the compounds that result when
chlorine mixes with organic materials – like hair, skin, sweat, dirt, and urine. Researchers call these disinfection
by-products, or DBPs.

DBPs now are known to be thousand times more dangerous than chlorine itself, which can be a serious issue if
somebody is using chlorinated pools regularly. To avoid the most damage possible from DPBs always shower
thoroughly before they enter the pool. This will get rid of some of the organic compounds that interact with
chlorine. Then shower again after swimming to rinse off DPBs.
Don’t go into the pool, if you have diarrhoea; do not urinate in the pool and teach your kids the same; do not ever
swallow the pool water. Try to avoid indoor pools as because of the closed, humid environment with very little
ventilation DPBs can become breathable as well. A very good alternative is to swim in rivers, in a lake or other
natural body of water.

The most important general tips to be safe this summer:
Try not to get water in your mouth and don’t open your eyes underwater
Take a shower before swimming and when you’re done swimming
Rinse off thoroughly
Don't go swimming if you have bigger open wounds or cuts
When swimming in open water swim close to the shore, swim with a buddy, and make sure to know about
currents and water depth
See your doctor if you’ve got signs of infection – like red, swollen and warm skin – rashes or any unsettling
symptoms

Physiotherapy ‑ the naturopath

Wed, 07 Feb 2018 14:24:02 GMT

Physical therapy or physiotherapy was established towards the end of the 19th century to treat patients of all ages the most
natural way possible. As a result, phisiotherapists now heal through movement and education, while avoiding any kind of
chemicals, drugs or surgery.
Physiotherapy is one of the modern-day alternative medicines, which plays a big role in the rehabilitation of patients suffering
from a wide range of conditions. It is also, without a doubt, the most used naturopathic treatment in sports medicine.
To understand the advantages and method of physiotherapy, first we have to know what exactly physiotherapy is.

Physiotherapy – the natural approach to healing

As it is stated by the Charted Society of Physiotherapy, physiotherapy helps restore movement and function when someone is
affected by injury, illness or disability. However, as opposed to traditional medicine, physiotherapy advances the rehabilitation
of those seeking relief from pain and aches through movement and exercises, manual therapy, education and advice.
Physiotherapy is one of the modern naturopathic medicines. The term ‘naturpath’ was created from the Latin ‘naturo’ and
Greece ‘pathos’ words to suggest ‘natural healing’. These alternative medicines not only aim to heal without any surgery or
drugs, but also seek to prevent further illness and pain through stress reduction, education and changes to diet and lifestyle.
Although physiotherapy is not the only alternative medicine that has emerged the last decades, it is not to be put into the same
category as the less proven massage, homeopathy, acupuncture or chiropractic therapy.

Why is physiotherapy different from other alterna

It is a science-based profession, in oppose to other alternative treatments. Being a registered physiotherapist is a degreebased
health care profession that requires a 3-to-5-year education. Physiotherapists take a ‘whole person’ approach on
improving a wide range of conditions associated with different systems of the body.
Therefore physiotherapy in not solely based on physical treatment; one of its core advantages is the patient’s involvement.
Treatment includes the study and correction of the patient’s general lifestyle also. Therefore physiotherapists heal through
education, awareness and empowerment as well.

What is physiotherapy good for?

Physiotherapy is aimed to treat long-term problems without months and months of expensive and often drug-based
treatments. It can be natural help for a wide range of conditions. It can aid short-term and sudden injuries, but can also
manage long-term conditions such as back pain or asthma. Nevertheless, physiotherapy is proven to help preparing for childbirth just as effectively as it quickens the rehabilitation of sport-related injuries.
According to the official website of the Charted Society of Physiotherapy, the most common conditions treated by
physiotherapy are the following:

Neuro‑musculo‑skeletal conditions

Back, knee or neck pain, sports injuries and arthritis are the most common conditions that make patients seek the help of a
physiotherapist. In case of back, knee or neck pain, physiotherapists not only treat the symptoms, but also check out the
reason of the pain to prevent further problems. Physiotherapy is also proven effective to provide advice on exercise, pain relief
and ways to manage certain symptoms of arthritis.

For professional athletes it is very important to avoid illegal drugs and prohibited substances so in everyday life, as during
rehabilitation. Therefore physiotherapy, which provides a natural way to healing, is the most common and favourable approach
in sports medicine to treat injuries. World’s leading sports therapy-related website, PhysioRoom.com, is offering a broad
selection of educational content, features and online shopping services linked to sports medicine, all provided by Chartered
Physiotherapists.

Respiratory conditions

Physiotherapists can also help patients suffering from asthma or chronic obstructive pulmonary disease (COPD) to manage
breathlessness, by teaching the appropriate positioning and breathing exercises. They will also give advice on how to pace
activities to improve the ability to carry out daily activities, such as cleaning or dressing that can be difficult for those suffering
from COPD.

Neurological conditions

Conditions such as stroke, multiple sclerosis or Parkinson’s are treated by physiotherapists to help the patient’s recovery.
Effective physiotherapeutic treatments can help the patients become as independent and mobile as possible. Exercises, as
part of the rehabilitation programme, can improve the chances of staying in employment and reduce the effect of these
illnesses on everyday life.

Cardiovascular conditions

Physiotherapeutic, cardiac rehabilitation programmes in case of chronic heart diseases or after a heart attack are exceedingly
effective. They include exercises to put the patients back on their feet, and the support and education to help their emotional
recovery, and the return to everyday life.

Be not afraid to turn to a physiotherapist

If suffering from any of the mentioned conditions, patients are strongly recommended to turn to a physiotherapist for the
chance of natural healing first, before choosing other, drug-based treatments. However, the above list is not exclusive.
Physiotherapy can be useful for many other illnesses and disabilities, and as all other science-based treatments, it is evolving
year after year looking for new ways to treat new conditions. So be not afraid to seek the help of your local physiotherapist.

Sports Injuries and Rehab

Wed, 07 Feb 2018 14:23:02 GMT

Sports injuries are injuries that happen when playing sports or exercising but also happen during everyday
activities. Anyone who has watched an FA Cup final has seen the elite athleticism—and its potential for injuries.
Our job at Physio-Medicine is to help prevent, evaluate and treat conditions ranging from soft tissue sprains and
strains to dislocations.
If we are talking about a simple injury, your coach or training friends might have some good advice on how to
quickly help the injury to heal. Depending on the nature of the injury, treatments such as massage, heat, ice, hot
springs, stretching are often recommended to heal and prevent injuries that could later hinder the training.

If you are facing a serious injury, where you are forced to stop the activity, we should take into account all aspects
of healing including the psychological and emotional side of the athlete, in addition to the structural nature of the
injury. For the best healing results consult ( http://www.physio-medicine.co.uk/book-appointment.html ) Physio-
Medicine’s physiotherapists who will do everything to make your unfortunate pause in your training significantly
shorter.

The Most Common Sports Injuries

The most common sports injuries are musculoskeletal disorders such as damage to muscles, ligaments, joints,
and bones. Any movement of the human body is a complicated biomechanical process that requires the
coordination of many muscles and different parts of the body. When a muscle is weak or injured, it becomes
tight, fatigued, inflamed, undernourished, or hypoxic. This injured muscle will disturb the normally synchronous
and harmonious coordination between it and other muscles and the result will be pain or injury. This is why it is
important not to leave any injury untreated.
Regardless of the specific structure affected, sports injuries can generally be classified in one of two ways: acute
or chronic. Acute injuries, such as a sprained ankle, strained back, or fractured hand, occur suddenly during
activity. Signs of an acute injury include sudden, severe pain, swelling, inability to place weight on a lower limb,
extreme tenderness in an upper limb, inability to move a joint through its full range of motion, visible dislocation
or break of a bone.
Chronic injuries can be also called overuse injuries. Like the name suggests, it is usually a result from overusing
one area of the body while playing a sport or exercising over a long period. Chronic injuries develop slowly and
last a long time. Their symptoms are mild compared to acute injuries and the pain they cause are also little. This
causes the patient to ignore the injury and carry on with their activities. Over time, it will build up and cause more
problems. Some common symptoms of chronic injuries include experiencing pain whenever you engage in
sporting activities, swelling after each game and constant aching when you are not doing anything.

Rehabilitation

It is undoubtedly important to make sure you do not leave any injury untreated to prevent further damage. If the
acute pain symptoms are neglected, the acute pain may become chronic and lead to changes in the histological
structure of the tissues. The chronic problem will eventually permanently deprive the soft tissues of their
functional ability. Similarly, if a group of injured muscles are left untreated, it can result in a stress fracture of the
bone. Acupuncture can accelerate the healing of injured muscles and soft tissues, thus preventing the injury from
spreading further.
When sports accidents cause severe injuries that affect the bones, orthopaedic specialists should be consulted
immediately. In these cases, acupuncture can still be used to promote rehabilitation and quicken recovery after
surgery.

Some people recovering from a long-term injury may benefit from physiotherapy. The treatment
( http://www.physio-medicine.co.uk/physio-therapy-in-ec4.html ) itself can involve techniques such as massage,
manipulation and exercises to improve the range of motion, strengthen the surrounding muscles, and restore the
normal function of the injured area.

Generally, early mobilization—getting the part moving as soon as possible—starts with gentle range-of-motion
exercises and then moves on to stretching and strengthening exercise when you can without increasing pain.
Once your range of motion is fairly good, you can start doing gentle stretching and strengthening exercises.
When you are ready, weights may be added to your exercise routine to further strengthen the injured area. The
key is to avoid movement that causes pain.
As damaged tissue heals, scar tissue forms, which shrinks and brings torn or separated tissues back together. As
a result, the injury site becomes tight or stiff, and damaged tissues are at risk of reinjury. That’s why stretching
and strengthening exercises are so important. You should continue to stretch the muscles daily and as the first
part of your warm-up before exercising.

When planning your rehabilitation program with Physio-Medicine’s health care professional, remember that
progression is the key principle. Start with just a few exercises, do them often, and then gradually increase how
much you do. A complete rehabilitation program should include exercises for flexibility, endurance, and strength;
instruction in balance and proper body mechanics related to the sport; and a planned return to full participation.
Throughout the rehabilitation process, avoid painful activities and concentrate on those exercises that will
improve function in the injured part. Do not resume your sport until you are sure you can stretch the injured
tissues without any pain, swelling, or restricted movement, and monitor any other symptoms. When you do return
to your sport, start slowly and gradually build up to full participation.
Once again: a key part of rehabilitation from sports injuries is a graduated exercise program designed to return
the injured body part to a normal level of function. Do not hesitate, book your appointment ( http://www.physiomedicine .
co.uk/book-appointment.html) today!

A Common Sports Injury 2

Wed, 07 Feb 2018 14:22:11 GMT

Sports injuries are quite common. Here is a typical scenario:
Take a person, any person, who does not have the time to do sports on a regular basis, because they work for a
living, and area professional. This person would like to get out, but simply does not have the time, commute is
too long, work is too hard, life is too demanding. And then Labor day weekend comes around, and old high
school buddy Joe says, “hey, wanna go toss the pigskin?”

This sounds like the best idea on earth, just what is needed! Activity that will refresh and replenish, moving
around in the open air, oh God, when do we start? Some rounds go down, pigskin is tossed, until Joe goes long,
our fictional person throws, and at that very moment the shoulder feels like it straight up exploded. He falls to the
ground, covered in a cold sweat feeling like its all over. The worst has happened: our fictional character has just
suffered a sports injury. In our previous scenario, we discussed what a sports injury is, and how to prevent it once
it occurs. In this article I would like to talk about what to do once you have a confirmed sports injury that you are
sure of, and what steps to take to get back on the right track.

How Do I Know I Have A Sports Injury?

Most likely it will be very obvious. A place that is not often used, like the connective tissue in the shoulder or
down under will be painful and you will have trouble moving the limbs around, and you will be sore and in pain. If
you feel that something is not as it was previously, is sticking out at a weird angle, is larger or a different shape
than it was before your physical exercise, than you have a sports injury.

How To Recover

There is not a lot you can do at home, unless you are a chiropractor or a masseuse, in which case you probably
do not need explaining. The first thing to do is to go to a physical therapist. Even if the pain is slight and nagging,
but you can live with it, you should go to a chiropractor, especially if you are above thirty, as it will be harder to
recover for those of us who are not teenagers anymore.
The reason the advice of a physical therapist is needed is because often enough the pain may feel like it is
coming from somewhere when in reality it is radiating from somewhere else. A good physical therapist will be
willing and able to help you in finding out where the pain is coming form, if it is related to bones, connective
tissue, muscles or ligaments, and then they will be able to help you find the right person to fix your problem. If it
is bone related,a chiropractor may be needed, if it is a muscle issue, you may need to see a masseuse, if the
connective tissue is hurt you may need physical therapy to recover. And a good physical therapist will spot what
you need, and provide it for you, aiding you on your path towards a quick and completely successful recovery.

Dark chocolate may improve performance in fitness training.

Wed, 07 Feb 2018 14:20:11 GMT

Hundreds of studies have shown that chocolate—or at least its base ingredient, cacao—might work for you, not
against, when it comes to achieving a fitter, healthier body. Its beneficial effects are present due to the fact that
dark chocolate is packed with antioxidants that promote heart health and may prevent many cardiovascularrelated
conditions.

Why you need chocolate

A single ounce of dark chocolate contains literally dozens of nutrients and disease fighters. Research shows that
as part of a balanced, low-fat eating plan, a regular dose of cocoa powder can raise good HDL cholesterol and
lower total blood cholesterol levels, reducing the risk of clogged arteries that choke off the blood supply to your
heart.
Chocolate also helps reduce inflammation in blood vessels, keeping them elastic and capable of fully dilating for
optimum blood flow to your heart and other working muscles.

The chemistry of chocolate

The cacao fruit’s pods contain seeds or ‘beans’ that are rich in nutrients and fat. The seeds, when removed, can
be ground into cocoa paste. It becomes cocoa powder once the fatty cocoa butter is removed.
Chocolate is graded into dark, milk and white according to how much raw cocoa it contains. The higher the
percentage of raw cocoa, the greater the antioxidant activity, so look for the darkest chocolate possible with at
least 70 per cent cocoa for maximum antioxidants and minimum added sugar.
Cocoa powder on its own has a very acrid taste but it is still packed with remarkable nutrients. One of these
components is theobromine, a molecule similar to caffeine responsible for mild mental stimulatory properties. On
the other side, cacao also contains the essential amino acid tryptophan, which is a precursor to serotonin.
Serotonin is a neurotransmitter, or a chemical your nerves produce. It has a number of functions in the body,
including helping to move food through your intestines, constricting blood vessels and influencing your mood.
Another important messenger molecule in cacao is anandamide, called the ‘bliss’ molecule for its ability to
promote relaxation. Anandamide is also thought to be partly responsible for the intense enjoyment experienced
while eating chocolate.
Cocoa powder may help your heart as well. Long considered an aphrodisiac, cocoa beans contain
phenylethamine, a ‘feel-good’ chemical that triggers the release of opiate-like endorphins in the brain. Once the
endorphins are released, they spike the production of dopamine, a neurotransmitter associated with pleasure.
The counterbalancing outcome of these of nutrients is a relaxed energy sometimes referred to as the cacao
‘buzz.’ Researchers have been able to show a clear mood improvement in research studies wherein participants
consumed a chocolate product.

Chocolate as a performance enhancer

When it comes to pre-workout fuel, chocolate is probably the last thing that we would think of. But according to a
new study of sports nutrition, a little dark chocolate may be exactly what you need before a training session to
improve your athletic endurance.

Beetroot juice is popular among elite athletes as a tool for enhancing performance, due to its high nitrate content.
The nitrates in beetroot juice are converted to nitric oxide in the body. Without sufficient nitric oxide, we can feel
fatigued and worn down. It has the ability to expand blood vessels for better blood flow, which means more
oxygen can reach the brain, heart, and other important organs.

Postgraduate research student Rishikesh Kankesh Patel, from Kingston University in London, wanted to know
whether dark chocolate could provide similar benefits to beetroot. He invited nine amateur cyclists to participate
in a study. The cyclists were put into two groups, and they had to integrate 1.5 ounces of chocolate into their diet
for the following two weeks. One group consumed a dark chocolate that was rich in flavonols, and the other
group had white chocolate. Both groups underwent a series of cycling exercise tests. After a seven-day interval,
the groups then switched chocolate types and the two-week trial and subsequent exercise tests were repeated.
The results clearly showed that after eating dark chocolate, the cyclists used less oxygen when cycling at a
moderate pace. This means that––just like beetroot juice––dark chocolate stimulates the endothelial cells that line
the blood vessels to release nitric oxide. Therefore eating dark chocolate you can just boost your body’s own
production of nitric oxide, and enjoy your boosted performance while you are at it.

Different Types of Allergies

Wed, 07 Feb 2018 14:19:45 GMT

Allergy is one of the most common diseases nowadays, as data shows every fifth person on Earth shows clear
signs of allergy.
Allergy is our body’s response to specific, otherwise harmless substances. An allergic reaction begins in the
immune system. The main role of our immune system is to protect the human body against “foreign invaders”.
However, during the abnormal operation of the immune system, one might experience an allergic
(hypersensitivity) reaction to certain substances.

In case of allergy, a special defence mechanism begins in our body. During this defensive response, – or rather
overreaction – the otherwise harmless substances will cause painful, unpleasant, or even life-threatening
symptoms.

How does a person become allergic?

The tendency to develop allergies is often hereditary. It means that allergies can be passed down through the
parents’ genes. However, just become either one or both of the parents are showing signs of allergic diseases
that does not necessarily meant that all of their kids will definitely get them, too.
However, children born into families where allergies already exist show a higher than average chance of
developing allergies themselves. Modern researches imply that over half of children from atopic - hereditary
tendency to developing allergic reactions - families will go on to build up an allergy.
Allergies that form and start during childhood are often outgrown, but evidently there are exceptions.

Different types of allergies

Allergies exist in many different forms. The most common allergies include:
Pollen – Many plants produce airborne pollens as part of their reproduction cycle. These tiny, invisible grains fill
the air every spring causing nasal congestion, sneezing, runny nose, itchy nose, and itchy eyes.
Pet dander – Our furry friends can cause serious problems to those allergic to pet dander. Although, opposite
to what people think, it’s the not fur itself, but rather the microscopic flecks of dead skin cells that can trigger
allergic reactions.
Dust mites – Millions of allergic people’s other microscopic enemies are dust mites. These invisibly tiny bugs
live in our homes and feed on the tiny flakes of skin people shed. Their waste products, the actual allergen, can
cause sneezing, runny or stuffy nose, and red, itchy or teary eyes.
Food – Food allergy symptoms are most common with babies and children, but they can show at any age.
They can even be developed to foods you have eaten for years with no problems. Therefore it is one of the
most dangerous and problematic allergies.
Medicines – Unfortunately, adverse reactions to certain medicines are also very common and dangerous. It is
also risky, because most allergic reactions to drugs do not happen the first time you take a medication, but
rather after you’ve been exposed to the medicine once already.

Symptoms of allergy

Allergic reactions can be very different and vary by person. If the allergen – the substance recognised by the body
as ‘foreign’ and ‘dangerous’, causing an allergic reaction – is something that can be breathed in, the reaction will
most likely affect the nose and lungs. If the allergen is something that would be consumed, the symptoms are
most likely to occur in the mouth, stomach or intestines.
The most common symptoms of allergy include:
sneezing
shortness of breath
skin rashes
swelling of the lips, eyes and face
itching eyes, lips, throat or the roof of the mouth
wheezing
runny nose and eyes
coughing
nausea
abdominal cramps and diarrhoea
The most severe allergic reaction, known as anaphylaxis, can also be life-threatening.

How to treat an allergy?

There are several allergy treatment options. Although, first, if you’ve never been diagnosed with allergy before,
but you are showing signs of allergy all year or the same time every year, the first step it to contact a professional.
Allergy testing can be done as skin tests or as blood tests, and are the most efficient way to diagnose any kind of
allergy.

The most common allergy treatments:
antihistamines and steroids
allergy shots
nasal sprays
lotions and creams – for skin reactions
immunotherapy – the aim of treatment is to help your body naturally get used to the allergen so it wouldn’t
react to it so severely
People with asthma or severe allergies need to see a doctor who is specialist in treating asthma and different
allergic reactions. Allergists are experts in that. They can give you proper and personalised advice on treating
your allergic symptoms.

Could a Low‑Salt Diet Hurt Your Health?

Wed, 07 Feb 2018 14:18:41 GMT

Moderation is key when it comes to many things in life, and it is especially truth for the consumption of salt. Salt
is one of the simplest, most important ingredients in the kitchen. Salt can be found in most of the food and
products we consume daily, as well as in the water.
The human body requires a relatively very small amount of sodium daily to control blood pressure and blood
volume. However, most people in the modern days consume many times the amount of the recommended daily
salt intake. A healthy level of salt in the daily eating pattern should only contain around 2,300 mg of sodium, and
this is equal to 5,000 mg of salt. If you want to imagine the proportion of that, it’s about one teaspoon of salt.
However, it is proven now that certain people with specific medical conditions – such as high blood pressure,
kidney disease or heart problems – can highly benefit from a well regulated low-salt diet.

Why should you follow a low-salt diet?

Starting a low-salt diet and reducing your daily intake is now proven to help lower blood pressure. Cutting back
on sodium is therefore highly recommended for people with high and borderline high blood pressure.
Reducing salt intake can also help to prevent the collection of fluid in the lower legs or abdomen, causing visible
swellings – also called oedema.
A high sodium level in the bloodstream also has the potential to wreck the delicate balance in your system,
reducing the ability of your kidneys to remove the water. Over time, it is highly likely to damage the kidneys and
cause serious kidney diseases. These diseases reduce the kidneys’ ability to filter out unwanted and toxic waste
products, which then start to build up in the body.
A low-salt diet can reduce the risk of not only kidney failure, but also serious heart failure. However, you should
always discuss it with your doctor how much salt you should eat. Low-sodium diets should also be discussed
and medically well-regulated.

Can low-salt diet hurt your health?

Although a very controversial, certain new study concluded that reducing the daily salt intake to anything lower
than 3,000 milligrams may hurt your health, the majority of the general health industry still supports low-salt diets.
While this new study is yet to be proven and supported by other scientific studies and researches, the health
risks of high level salt – and sodium – intake have already been proven many times and approved by
organisations like the World Health Organisation or The American Heart Association. The study has also been
highly criticised about its inaccurate research methods.
The key, like we stated at the beginning of the article too, is moderation. A moderate daily salt and sodium intake
will reduce the risk of many health issues. In the meanwhile, it should not be forgotten that salt is essential to the
functioning of our body and systems. Therefore it should not be cut down completely.
Always consult a professional health practitioner before starting a low-salt diet about your personal
recommended amount of salt, and about the best methods to reach it.

Recovery after surgery

Wed, 07 Feb 2018 12:37:17 GMT

Rehabilitation, or physical therapy and exercise following any type of surgery are essential to regaining strength,
balance, endurance and conditioning after surgery. Since some exercises are initially contraindicated and some
are essential for preventing scar formation, it is advisable to have a well-trained specialist who coordinate and
supervise your post operative rehabilitation.

Rehab and recovery

Surgery is an essential but not the final stage of treatment. Post-operative care is a very important aspect of even
the most minor operation. Depending on the type of surgery, you will be ordered to stay in bed for 1-30 or even
more days after surgery. It is normal to feel a little weak after the operation, but a smart rehab will help you build
up strength, ease pain and get back to your normal activities. Our physiotherapists can give you range of
breathing, hands and feet exercises that you can easily practice while lying in bed. After getting out of bed, you
will receive more intensive exercise training that gradually leads you back to normal physical activities.

The rehabilitation time for an abdominal surgery typically starts on the third day after the operation. Walking will
strengthen your abdominal muscles, but do not attempt any traditional abdominal exercises immediately after
surgery. In case of trauma surgeries the rehabilitation time lasts longer, 1-6 months in typical, since fracture
healing in a broken bone is quite a complex process. Your physiotherapist will have you start exercising to restore
your injured body part to pre-fracture condition. Massage and pilates exercises can also help to maintain muscle
tone and good blood circulation in the affected areas. After hand or leg surgery, rehabilitation is an important
factor in restoring normal movement and flexibility in your joints. In most cases, you have to wait months for
lasting results.

Pain management

Pain after any type of surgery is undoubtedly one of the things people fear most about the procedure. This is
understandable, but pain after surgery can and should be managed. Pain will commonly increase as you become
more active at home and during rehab. Good pain control is required for an optimal physical and psychological
recovery. It maximizes your ability to participate in therapy and recover as quickly as possible, while reducing the
risk of complications.

Post-surgical nutrition

Nausea and loss of appetite are commonly experienced after surgery. These symptoms typically pass a few days
after the operation, but it is important to continue eating nutritious foods during this part of the recovery. You can
increase the chances of having a successful recovery by optimizing your diet: mainly by focusing on whole foods,
unprocessed fresh fruits and vegetables.

In case of diet after stomach or intestinal surgery you need to follow a soft, easy-to-digest diet for the first week.
It is very important to avoid overloading your stomach. The ideal diet is a regular diet with frequent small meals
and reduced simple sugars.

A lot of energy is needed for fracture healing, but you can successfully stimulate bone repair with appropriate
diet. A diet rich in minerals and vitamins, obtained from fresh vegetables, fruits, nuts, and seeds has been shown
to conserve bone-building minerals and proteins. It also helps increase growth hormones and factors that are
crucial to repairing fractures and forming new bone.

Heal with us

Following surgery our team at Physio Medicine will work together with you to develop a personalized treatment
plan, and they will guide you through your rehabilitation including specific exercises in our on-site trainings and a
home based exercise program. Throughout every phase of care, these specialists will closely monitor your
progress, adjust your therapy as needed, and arm you with the tools and education you need to find lasting
success.Join ( http://www.physio-medicine.co.uk/book-appointment.html ) one of our post-operative rehab
programmes and let us help you get you back to being as good, if not better than you were before your injury.

Why do we sleep badly during the first night in a new place?

Wed, 07 Feb 2018 12:34:02 GMT

Have you ever found it difficult to get a good night's rest on the first night in a strange environment like a hotel
room or a new house? Do not worry; you're not the only one. Scientists are long aware of this phenomenon, now
called the ‘first night effect’, but have just recently grasped the basics of just what is happening on these first
nights.

What is exactly happening when we sleep at a new place?

According to one of the newest studies on sleep, we tend to sleep badly in unknown and new places as a kind of
defence mechanism. It seems that while we are trying to sleep in an unfamiliar environment for the first time, one
hemisphere of the brain remains more awake than it usually would during our nightly rest. Almost as if we are
sleeping with one “eye” open to protect against prospective dangers.

It was discovered during these studies that the left side of the brain has consistently stayed more awake and was
more sensitive to outer noises than the right side. It was known already for long that in the wild, many animals –
such as birds, dolphins or whales – sleep with one of their hemisphere staying relatively active to sense potential
danger. Now it seem this evolutionary adaption is still present in humans as well, as our brain unconsciously
keeps one of its sides more alert on the first night, when in unfamiliar surroundings.

Important tips for a good night’s sleep (even in a new place):

According to scientists, people having more trouble falling asleep and sleeping in unfamiliar environments,
might be able to reduce the phenomenon by bringing their own pillow or pillowcases at least.

There is strong and undeniable scientific data on the role of light in promoting wakefulness. When turning off all
electric devices in the bedroom at least an hour before we go to sleep, it is proven that the melatonin level – a
chemical that helps regulate our sleep patterns – was 50% higher, than in the cases of those who read
electronic devises in bed or left those on for the night.

Try to be consistent – go to sleep and get up at the same time every day (even in hotels). A nightly routine will
help set your internal clock. Go to bed when you usually feel tired. This should insure that you are getting
enough sleep and you are waking up fresh. If you need to hit the snooze button more time daily, you may need
an earlier bedtime.

Avoid heavy meals for dinner. Try to make your dinnertime earlier in the evening, and avoid big, fatty meals
within two hours of going to bed. Breath deep. Try the most popular 4-7-8 relaxation breathing technique for falling asleep faster. Close your
mouth and inhale through your nose for 4 seconds; hold your breath for 7 seconds; and finally exhale through
your mouth for 8 seconds. Repeat the sequence until you feel completely relaxed and ready to fall asleep.

Can we defeat the ‘first night effect’?

New studies are just being developed and conducted to shed completely light on this effect; so we don’t have all
the answers yet. However, the above techniques might help people who often travel for work or leisure to have a
degree of control over this often frustrating phenomenon. Many scientists also strongly believe that, over time,
people’s brains can adjust to an extent, and that those who often sleep in new places may not necessarily have
poor sleep on a regular basis.

What are the benefits of rest?

Wed, 07 Feb 2018 12:33:06 GMT

Taking time away from your regular 9-to-5 hard-working and precisely scheduled life is very important.
Unfortunately, people hardly realise what an important part rest plays in our lives, for all ages. In today’s fastpaced
world of 24-hour news cycle, constant connection to each other through social media and endless
charging of your devices like mobiles and tablets, most people are just trying to keep up and forget to charge
themselves too.

However, rest, relaxation and sleep should be very significant parts of our lives. They will revitalize your body and
mind, and regulate your mood. Meanwhile, not getting enough rest can negatively affect not only your mood and
mind, but also your immune system, memory, and can cause considerable amount of stress.

What you can do?

Make time for downtime and meet your non-working self. Modernsurvey
( http://www.gallup.com/poll/175400/workers-sense-identity-job.aspx)s show that most people get a sense of
identity from their job. That’s why it is so important to take time away from work and other appointments, and
make ‘me time’ a priority. It is especially important when you are feeling stressed and over-burdened, to stop, put
your feet up and find some time to discover your true self and enjoy the things you truly take pleasure in.

Give your mind a break

Rest and sleep aren’t only about resting your body—resting your mind is just as vital. Sometimes when we give
our mind a break from certain thoughts for a few hours or days, you will return to it with greater clarity. Sleep is
also especially significant for your memory, the lack of it can make it difficult for anyone to concentrate and retain
information.

Health benefits of rest

Other health benefits of rest include control over your metabolism and appetite; therefore it helps to keep a
healthy weight. Being well rested will also reduce stress levels and improve your overall health. Either you choose
passive or active rest, it can also help with motivation and will sharpen your creative abilities.
It will help your social life as well, as it can improve your mood around other people. When rested and relaxed
you are more likely to be friendly, instead of snapping at everyone because you’re tired. Your relationships will
also become more harmonious and satisfying.

Remember!

At first you might feel uncomfortable with relaxing and resting in you fast-paced, task-filled and constantly
challenging life. But you should never feel useless or lazy because of it. Always remember, the more we combine
periods of rest and silence into our daily lives, the bigger the payoff will be – mentally and physically too.

Short‑term use of opioids implicated in protracted pain, new study finds

Wed, 07 Feb 2018 12:31:05 GMT

When it comes to prescription pain medications, there is a lot of misinformation out there. Whether you are
searching for information about how they can help you relieve pain or reading the latest tabloid story about a
celebrity addict, separating fact from fiction can be tough. A recent study ( https://www.drugabuse.gov/aboutnida/
legislative-activities/testimony-to-congress/2016/americas-addiction-to-opioids-heroin-prescription-drugabuse)
revealed that prescription painkillers often make chronic pain worse.

Physical impact of painkillers

Becoming addicted to pain medication is a disease. This is because the painkillers (e.g. Vicodin, OxyContin,
Norco, Hydrocodone) – commonly prescribed by physicians to treat pain – cause a change in your brain
chemistry that is not under your control.

Most people who take opioids for more than 2-4 weeks will develop a tolerance to the medication. It is because
the brain responds to the pain medicine by increasing the number of receptors for the drug, and the nerve cells in
the brain stop functioning. Then the body stops producing endorphins – these are the body’s natural painkillers –
because it is receiving opiates instead. The degeneration of the nerve cells in the brain causes a physical
dependency on an external supply of opiates, and reducing or not taking the pain killers causes a painful series
of physical changes, known as withdrawal.
Tolerance means patients may need to increase dosage to feel the same effect, and they may go through
withdrawal if they stop taking the medication. This is a natural process, and it is not to be confused with
addiction.

The chance of becoming addicted to pain medications is very low if the patient follows the physician’s guidelines.
People with a personal or family history of addiction have a greater risk of becoming addicted.

Pain killers may actually increase pain

Most people do not know that taking painkillers over a long period of time may in fact increase a patient’s
sensitivity to pain. This happens because long term use of opiate painkillers causes a decrease in your ability to
tolerate pain, and an increased sensitivity to pain. When the pain increases, people are often led to believe they
need to take higher doses of pain medication than they were on initially.

During the study, the researchers discovered that rats who were subjected to morphine treatment experienced a
paradox and a peculiar effect – they experienced more pain. According to the team, a few days of morphine
treatment resulted in chronic pain in mice that continued for months, even after when the treatment was stopped.
The researchers believe that the implications of the study in humans taking oxycodone, morphine and methadone
are huge. A short-term decision to take these drugs can actually produce long-term effects that can make the
pain worse.

For those who are addicted to narcotic pain medications, a detoxification program is often needed. Pain killer
addiction is a chemical, physical disease, one that requires expert medical treatment in a safe, humane
environment.

Long-term consequences

Addiction is not the only risk that comes with prescription pain medications. When you take them for extended
periods of time, they also can harm your body’s endocrine system and throw your hormones out of whack,
affecting everything from your libido to your risk of osteoporosis.

Pain medications will not fix you pain, they simply mask your symptoms; they do not treat the root cause of your
pain. That is why physicians need to focus on making a diagnosis and addressing the cause of the pain whenever
possible to help improve your function rather than just how you feel.

Breaking the cycle of pain

Are you moving better? Are you able to get back to work? These are important questions about function. So is
the question of whether you have been making efforts to get better. For example, have you been following your
physician’s orders and doing physical therapy to recover from an injury (news/sports-injuries-and-rehab.html)?
Have you been losing weight if you are suffering from weight-related joint pain (news/ways-to-curb-jointpain.
html) or back pain (news/causes-of-back-pain.html)?

You need to start working on improving your condition, because prescription pain medications on their own, are
not therapeutic. If you have any question, do not hesitate to contact us (book-appointment.html) for an
evaluation, and see what our physiotherapists can do for you!

Results of buying the wrong schooolbag for children

Wed, 07 Feb 2018 12:25:16 GMT

Children nowadays are burdened not only by their heavy school work but also by their heavy schoolbags. Studies
have shown that their typical health problems are not only caused by the long hours they spend sitting in front of
computers but by heavy schoolbags they have to carry day-to-day. According to physiotherapists buying the
wrong schoolbag––or carrying it the wrong way––can lead to chronic back pain, accidents and possibly lifelong
orthopaedic damage.

Health-issues caused by heavy schoolbags

Children’s backpacks––especially when extra books, clothing, a musical instrument or any other equipment are
added––can weigh too much. The maximum weight a child should carry is 10-20% of their body weight. If it
exceeds this percentage, the bag is simply too heavy for a child’s still-forming bones and muscles.

The pain occurs when the weight of the schoolbag pulls the children backward, forcing them to bend forward or
arch their backs to keep the bag centred. This position is very unhealthy especially in the long run. The excess
weight puts extra stress on the spine, muscles, ligaments and disk thus damaging them.

The habit of carrying a schoolbag on one shoulder is also wrong and should be avoided as it can exert unnatural
force on the spine, muscles and attachments. Furthermore, a heavy backpack puts pressure on the neck muscles
causing headache, shoulder pain, lower back pain and tingling or numbness in the arms. Heavy bags put the
children’s health and physical development at risk which can pull back their overall growth.

How to choose the best schoolbag

When buying a bag, choose a massive one made of lightweight material. It has to be comfortable, easy to put on
and take off. Adjustable shoulder straps are also a must. It is even better if it has a strap to go around the waist.
Schoolbags with padded straps are highly recommended, because that extra layer takes the pressure off the
neck and shoulders and readjusts the weight to the back and the legs as well.
Check your child’s posture after he has put the bag on. If you notice your child leaning forward, check if the bag
is too heavy or if it has been packed incorrectly. Always put the bigger and heavier books closest to the back, the
smaller and lighter books in the front.

The schoolbag should not be overloaded. Make sure your child is only carrying the items they need for school
that day, and remove any unnecessary books and equipment. It might be a good idea to choose a bag with
several compartments, such as a place for a water bottle and a separate area to put pens and smaller items in
the front. That way it is easier for your child to find these smaller items.

Carrying the schoolbag over one shoulder probably looks cool but you should make your child understand that it
is a perfect recipe for poor posture and it is going to damage their shoulder. Encourage your child to carry the
bag on both the shoulders. Children also should avoid carrying their backpack lower than their hips as it puts a
strain on their lower back.

Last but not least, choose a schoolbag together with your child. Most children will know exactly what they like
and do not like. Furthermore, letting your child pick out their schoolbag is an easy way to get them excited about
going to school.

No matter what your age, we can help

Physiotherapy ( http://www.physio-medicine.co.uk/treatments/physio-therapy-in-ec4.html ) helps restore, and
where possible, improve movement and function when a child is affected by injury, illness or delayed
development. Each child has an initial assessment carried out by our trained therapists. Physio Medicine’s
distinctive approach helps the physio experience not only be successful, but maybe even a little enjoyable.
The therapist will discuss the immediate and long term needs of your child with you to make a tailored treatment
programme, which may include muscle strengthening and stretching, posture, gait and balance training,
improving movement patterns or provision of specialist equipment.

Our major aim is to help parents to understand their child’s therapy needs and to feel confident in addressing
these in the child’s daily life at home. Parents and children are welcome to come back for an update to support
their progress towards the agreed goals.

If you have any concerns regarding your child suffering from any of the above or any other concerns regarding
their development or ability in sports or day-to-day activities don’t hesitate to book an appointment today
( http://www.physio-medicine.co.uk/book-appointment.html) .

Poor Coordination affects students ability to learn

Wed, 07 Feb 2018 12:23:33 GMT

What is dyspraxia?

In order to be able to move, we have to position ourselves in relation to the outer world. This process requires
healthy and accurate body awareness that is, a clear perception of the boundaries of our body. Praxia can be
defined as the adequate application of an acquired motion relating to our body and its surroundings, while
dyspraxia is the absence or failure of this process. Dyspraxia is a brain-based condition that makes it difficult to
organize and direct the body to perform a movement.

Intelligence, sensitivity and clumsiness

It is important to emphasize that dyspraxia has nothing to do with muscle weakness, low intelligence, poor
memory or less positive social interactions. Even thought when a child is diagnosed with dyspraxia, they do have
difficulties with movements and spatial orientation. Movement disorders are very strongly manifested in children’s community: PE, arts and crafts lessons seem nightmarish for these children since their body fails them during
running, jumping, ball games and activities that require fine motor skills. Their reflexes are slow, they tend to
struggle with balance and posture, their movements are unsteady, they may appear clumsy or “out of sync” with
their environment. But planning is not the problem. It is performance that lacks perfection.

Dyspraxia can affect social skills too. Children with dyspraxia may behave immaturely even though they typically
have average or above-average intelligence. These children are often stigmatized by peer students, picked last in
ball games, and often become the objects of ridicule and unkindness. The parents’ behaviour can hurt these
children as well, if they are not fully aware of their child’s illness or easily become impatient and pressing.
The rigid, strict and impatient atmosphere only makes the situation worse: the originally socially open children
begin to lose their confidence, and become more and more insecure. By the time they reach puberty, most of the
children diagnosed with dyspraxia have already become anxious and lonely teenagers. This is why early
recognition and early intervention is crucial. Children don’t outgrow dyspraxia. But occupational therapy, physical
therapy, speech therapy and other tools and strategies can help the children overcome difficulties and avoid
potential failures. The goal is to outgrow the “clumsy” label.

Living with dyspraxia

Children with dyspraxia have difficulty learning and adapting internal models. These internal models are the
blueprints within the brain that link information from the body sensors (muscles, joints, eyes) with the motor
commands for activating muscle contraction at the right time, in the right order with the right amount of force for
an action. Children with dyspraxia may bump into objects, drop things and fall over a lot.

They also have poorly developed spatial orientation. The early childhood movement patterns like rolling,
creeping, crawling, rocking and later walking, running, climbing, swinging all build a sensory “map” in the child’s
brain of where he is in space at any particular time. Spatial learning must be experienced over and over again
until it is internalised and automatic.

If the child has poor spatial orientation, it will result in reversals of letters and poor memory for the shapes of
words. Practice and experience allow the internal models to be updated to reflect changing circumstances and
improve accuracy, but without fixing the underlying cause the condition won’t improve significantly.

There is help

When a child is diagnosed with dyspraxia parents may feel many emotions: shock, relief, isolation. They want to
know how to help their child and how to plan for the years ahead. There is no cure for dyspraxia but the condition
can improve as a child grows and matures. Early diagnosis and treatment are very important, because the brain
changes and develops rapidly during a child’s first few years of life. It is during this time that new connections are
made within the brain and nervous system, and the child starts to develop new skills and abilities. If dyspraxia is
diagnosed and treated as early as possible, these children will have a greater chance of improvement.

Appropriate treatment and advice, particularly focused on how a child or adult can help to manage and deal with
the difficulties that dyspraxia can cause in their everyday life, can help to improve quality of life and symptoms.
Work on a child’s self-confidence, feelings of belonging and helping them to participate in daily activities is very
important.

Although there is no “cure” for dyspraxia, there are several treatments that can help with motor skills. There are
also lots of non-medical ways to help with this brain-based issue. Our specialists at Physio Medicine can provide
a detailed assessment of your child. From the diagnosis we can prescribe a series of treatments involving
movement and play based exercises. Book your appointment ( http://www.physio-medicine.co.uk/bookappointment .
html) now to understand how your child could benefit from our natural and holistic therapies.

Physiological changes in elderly

Wed, 07 Feb 2018 12:22:25 GMT

Aging is a natural process, so it is advisable to understand and prepare for the inevitable aging of your body’s organ systems and
tissues. The main causes of disability in old age are musculoskeletal conditions. National studies estimate that nearly 90% of the
world’s population is affected by spinal complaints at least once during their lifetime. One-third of the patients visit their GP with
musculoskeletal pains. Most of these symptoms might pass spontaneously or due to special treatments. However, the problems
associated with progressive lesions may recur. This is why it is very important to restore and maintain the spinal condition and, last
but not least, to prevent the reoccurrence of spinal complaints.

Symptoms

The leading symptoms of musculoskeletal complaints are pain and disability. Usually it is the back, neck and proximal muscles of the
shoulders and hips which are affected. When the pain becomes more severe and lasts longer and longer it can result in muscle
stiffness causing back and lower back pain, knee pain, neck pain and frozen shoulders.

It is not surprising that stiff muscles tend to be associated with old age. Movements––especially quick movements––are
accompanied by pain or spasm. Patients tend to avoid physical activity, but unfortunately this is a bad reaction. Inactivity elicits the
chronic pain and it gets worse over time. So keep moving, stay active and ask for our therapists’ advice (contact.html).

Forever young: make no bones about it!

Our skeleton is a metabolically active organ that undergoes continuous remodelling during life. This bone remodelling is necessary in
order to maintain the structural integrity of the skeleton and to facilitate its metabolic functions as a storehouse of calcium and
phosphorus. Bone metabolism is affected by your age, physical activity, food factors, vitamin D, various hormones, such as sex
hormones, growth hormone, thyroid function, adrenal function, and other factors. Two main types of cells are responsible for bone
metabolism: osteoclasts (which break down the existing bone structure) and osteoblasts (which form new bone). These two closely
related processes, external impacts and stress influence the metabolism.

Women tend to have smaller, thinner bones than men. Estrogen, a hormone in women that protects bones, decreases sharply when
women reach menopause around the age of 50–60, which can cause bone loss. This is why the chance of developing osteoporosis
and broken bones increases as women reach menopause.

Inflammatory rheumatic diseases (rheumatoid arthritis in old age) also occur in the elderly. Due to aging the immune response gets
reduced, and therefore it may be more difficult to detect non-specific symptoms of rheumatoid arthritis. Polymyalgia rheumatica
(sometimes referred to as PMR) is a rheumatic disorder associated with moderate-to-severe musculoskeletal pain and stiffness in the
neck, shoulder, and hip area, which responds well to medication.

Acute illnesses in the elderly population––particularly in elderly people who are largely immobile or remain bedridden––threaten with
the reduction of physical stamina and faster muscle wasting. The decrease in mobility may endanger the individual’s independent life,
therefore the mobilization should begin as soon as possible in case of elderly patients.

Treatment options

The curative treatment requires a coordinated team work. Before any treatment begins our physiotherapist will do a physical
examination to assess your flexibility, strength and range of movement. Then they will devise a plan of care tailored to you as an
individual. Physiotherapy is very hands-on and may include physiotherapy (treatments/physio-therapy-in-ec4.html), acupuncture
(treatments/acupuncture-in-ec4.html), osteopathy (treatments/osteopathy.html) or pilates (treatments/pilates-in-ec4.html). We are
confident that when you are treated by a physiotherapist, osteopath or a massage professional at Physio-Medicine you will see an
increase in mobility, flexibility, improved functions and muscle strength after the first few sessions. Home exercises are also important
to restore flexibility, build strength and improve co-ordination and balance, as well as recommending a workout routine to help
prevent future problems.

Physio-Medicine’s therapies can help anyone who is starting to see the effects of life’s wear and tear on their bodies. It can also treat
or prevent physical problems that might be brewing as a result of years of poor posture or sitting badly.
Remember, you are never too young or old to take care of your bones. If your healthcare provider has not talked to you about your
bone health, it is time for you to book an appointment (book-appointment.html)at Physio-Medicine!

Natural environments promote healthy aging in seniors

Wed, 07 Feb 2018 12:16:28 GMT

Recent research revealed that different environments can increase or reduce our stress. While being in an
unpleasant environment can cause you to feel nervous, stressed, sad or helpless, being in nature - or even
viewing scenes of nature, or listening to bird chirping - reduces anger, fear, and stress and increases pleasant
feelings. Exposure to nature does not only make you feel better psychologically, it adds to your physical
wellbeing as well.

Nature heals

It is now scientifically proven that being in natural environments can highly reduce blood pressure, heart rate,
muscle tension, and the production of stress hormones. It may even have the potential to reduce mortality,
according to scientists. Therefore it is important for Seniors to spend considerable time daily in natural green and
blue environments.

Nature does not only provide opportunities for elder people for various activities outside their homes, but also
helps them cope with pain, to overcome barriers due to chronic illnesses or disability.
A recent study interviewing adults aged between 65 and 86 years in Canada, showed how very important being
in nature in senior age is to the quality of later life. Spending time daily in green and blue spaces will decrease
boredom, isolation, and solitude; as well as improve elder people's sense of purpose and achievement as well.

Nature connects

Isolation and loneliness are ones of the most serious problems of senior life, next to pain. According to a series of
field studies, time spent in natural environments highly increase the sense of connectivity to each other and the
larger world.

It is now proven that people living in houses with trees and green space around their buildings are known for
being friends with more people, for having stronger feelings of union with their neighbours, and for being more
concerned about supporting each others.

Form outdoor activities hiking is confirmed to be one of the most popular sports in senior age as well, as it not
only help physical wellbeing, but also connects people to each other. It is proven that elder people who hike or
walk at least four-five hours a week decrease their risk of being hospitalized due to cardiovascular problems.
Hiking in nature with other people will also increase endurance, improve balance, and significantly lower the risk
of heart disease and senior depression (news/mental-and-social-health-are-just-as-important-as-physical-healthwhen-
aging.html).

The importance of everyday contact with nature

Regardless of age - or culture, or ethnicity, - humans find nature and natural environments pleasing and
smoothing. Scientific research done in offices, retirement homes, hospitals and schools has established that even
a single plant in a room can have a major impact on stress and anxiety. Therefore spending at least an hour daily
in green or blue environments can even more greatly contribute to healthy aging and happy senior years.

Mental and social health are just as important as physical health when aging

Wed, 07 Feb 2018 12:14:41 GMT

There is one thing you have to accept: the longer you live, the more you lose. Mental disorders, such as
depression and anxiety affect one’s physical health especially in older adulthood. The changes that often come in
later life—retirement, the loss of the loved ones, moving out of the family home, increased isolation, medical
problems—can lead to depression. When facing major challenges, focus on the things you can control.
Depression prevents you from enjoying life like you used to. But the effects go far beyond mood. It also impacts
the energy, sleep, appetite, and physical health of the elderly. However, depression is not an inevitable part of
aging, and there are many ways to overcome the symptoms, no matter the challenges you face. A key ingredient
in the recipe for healthy aging is the continuing ability to find meaning and joy in life.

Fifty shades of blue

Depression is a common problem in older adults. It is important to recognise the signs and find a treatment that
works. The symptoms of depression affect every aspect of life, including sleep, energy, appetite, and interest in
work, hobbies or relationships. The feelings of isolation, helplessness and hopelessness are also common, and
these can easily contribute to health problems other than depression, such as physical disability, chronic or
severe pain, heart disease or cognitive decline.

But you should feel good as you age. You have to deal with the underlying causes of depression since it is not a
sign of weakness, and ageing do not have to keep you down. As you age, you experience loss: a loss of
someone you love, a loss of health, mobility or work. Processing and getting over these changes is hard and time
consuming. Give yourself enough time to grief. If you manage to find the right support or a viable self-help
strategy, you can feel better and live a happy and vibrant life.

Coping with the stressors

It is never too late to try new things, learn new skills or change your lifestyle. Overcoming depression often
involves finding new things to enjoy, learning to adapt to change, staying physically and socially active, and
feeling connected to your community and loved ones. The more active you are––mentally, socially and
physically––the better you will feel.

Exercise is of vital importance for the elderly. You do not necessarily have to spend your afternoons in the rocking
chair, you should rather keep yourself strong and flexible in your “golden years” with regular physical activity
(news/physiological-changes-in-elderly.html). Even low- to moderate-intensity walking can have both short- and
long-term health benefits. It improves endurance and increases muscle tone in your legs. In order to minimize the
risk of injury, ask our physiotherapists to help you pick safe exercises and design an ideal fitness program. You
will want to start slowly and gradually increase intensity as you grow stronger, avoiding activities that aggravate
or cause pain. While you need to use caution and avoid starting out too intensely, you do need to exercise at a
level that is challenging to your body or the benefits will be lost. Ideally your fitness program should be
comprehensive, providing the necessary balance-training activities for stability while also improving your
strength, flexibility, cardiovascular fitness and fat-burning capabilities.

Bring your life into balance with our weekly yoga (news/yoga.html) sessions. Whether for a better posture, better
health, or just for fun, at home or in a gym, indoors or outdoors, alone or in a group, yoga is a great method to
regain your health, tone your muscles, and feel good. Give yourself an energy boost, help build bone mass, and
de-stress.

Connect with others and take care of your support network. Even broaden it, if possible. If you can not get out to
socialise, invite loved ones to visit you, or keep in touch over the phone or any social network. And remember, it
is never too late to build new friendships. Join a club, a support group––simply try to find people with similar
interests.

And one more important tip: do not forget to maintain a healthy diet. Avoid eating too much sugar and junk food.
Choose healthy foods that provide nourishment and energy, and take a daily multivitamin. Now it is time to take
control of your health. The more active you are the more mobile, independent and, likely, happy you will be as you
get older. Whatever you choose, make sure you participate in activities you fully enjoy.

The ideal workplace environment

Wed, 07 Feb 2018 11:53:02 GMT

The structure and facilities of an office can have a huge impact not only on the quality of the workload done, but
also on one's health. A lot of office workers suffer from back pain, muscle soreness, or sudden onsets of the
cold.

In order to get rid of the pain, and prevent it happening in the first place, it is extremely important to have access
to the proper workplace furniture. A properly holstered, but not rigid office chair supports your spine and your
back muscles, while its wheels give you flexibility and the ability to move around your desk. However, keep in
mind, you need to get up at least once every hour, in order to keep your muscles working, as well as giving your
eyes a little rest from the monitors. So stand up, move around a bit, take a walk in the office or to the cafeteria,
you can also try some yoga poses in your office chair. It will help your back, and your mind as well. Give yourself
5-10 minutes every hour to settle your mind and move your body.

Apart from back pain, another common office-illness is having a cold in the middle of summer. Unfortunately,
most offices tend to overheat during the winter months, then use a little too much air conditioning during
summertime. The main problem is, that everyone tolerates heat differently, some boil during the winter months,
and tend to open the windows, making the others in the office freeze and catch a cold. Others have problem with
the cool breeze of the air-con, catching a cold during the office hours. The ideal heat of the office should be
around 20 °C during the summer and the winter months as well, however, if the thermostat can be manually
switched from the office, this is hardly the case.

In order to remain mentally and physically healthy while working in an office, try your best to exercise a bit during
your working hours, try to meditate if you feel tired or stressed out, and maybe create your own micro-climate
with airy and comfortable clothes or a small heater if you feel too cold or too hot in the office.

Job dissatisfaction has negative health effects by age 40

Wed, 07 Feb 2018 11:52:02 GMT

How many times have you watched someone get a promotion when your hard work goes unnoticed, or
attempted to offer your insight to management, only to have it fall on deaf ears? Working in an unjust
environment can make you sick––really sick.
Staying at a job you hate may affect more than just your happiness. New research finds that employees who stay
at jobs out of a feeling of obligation are prone to several health problems, including exhaustion, stress and
burnout.

How stress affects your health

When your brain perceives stress, you get reactions from the stress-reactive area, and an elevation of stress
hormones––cortisol and norepinephrine––increase in concentration in the blood. One person will respond with
panic attacks, another with headaches. While the impact of workplace stress varies from person to person,
mounting evidence shows that stress can cause some very specific adverse health effects.
For instance, stress may make it harder to control diabetes by raising blood glucose levels. This is related to the
“fight or flight” response, which prompts your body to raise blood sugar levels to help boost energy in response
to the stress.

Overweight and lack of motivation

If you dislike your job and see the pounds piling on, the two could well be related. It happens because an
unhappy work life robs you of the energy you need to exercise and make good dietary choices. Or to put it
another way: after a long frustrating day at work, you are more likely to go for a tub of ice cream and less likely to
go for a run. You can improve your overall physical and mental health withPilates (news/pilates-for-weightloss.
html), and gain a more positive and healthy relationship to your body.

The first line of defense and vulnerability

If you work really hard, but feel appreciated at work and see your efforts paying off, you are not as likely to
become stressed. On the other hand, if you are being treated badly, or if nothing you do at work is ever
recognized and you spend your work days in a more or less permanent state of frustration, worry and depression,
you can become stressed even if you only work 30 hours a week. Studies have shown that workplace stress
harms the immune system and increases the risk of depression. Makephysical activity (news/just-15-minutes-ofexercise-
may-boost-life-span.html) a regular part of your daily life.

No time for yourself and your loved ones

One of the worst things about being dissatisfied with your job is that it does not stop at the end of the work day.
For many people it spills over and affects their whole life. People who are unhappy at work have less satisfying
sex lives and more problems in their relationships.

Poor sleep and chronic fatigue

It is common knowledge that consistently sleeping a full night does wonders for the human body. The restorative
work done while bodies are at rest cannot be underestimated. People who are miserable at work often find it
harder to fall asleep or they do not sleep as well.

You have probably been there: laying awake, staring at the ceiling of the ticking clock on the nightstand as
visions of your to-do list or frustrating co-worker dance through your head. This is bad for your health because
sleep restores the body and strengthens the immune system. Regular poor sleep puts you at risk of serious
medical conditions, including obesity, heart disease and diabetes––and it shortens your life expectancy. Learn
more about sleep issues (news/lack-of-sleep-may-increase-the-risk-for-cardiovascular-disease,-and-sleepdeprivation-
may-have-a-negative-impact-on-cholesterol-levels.html) and how they may be treated
(news/physiotherapy-can-improve-sleep.html).

The great escape

It is a dilemma millions face: stuck in a terrible job but can not get themselves out. How can you make the great
escape? All of this means, that if you hate your job, you have to act on it. You have to either figure out how to
improve your current work situation or you have to find another job where you can be happy. The only option you
do not have is to do nothing, because staying in that job you hate can make you sick. Remember: no job is ever
worth your health. In fact, nothing is!

What Is A Workstation Assessment pt. II

Wed, 07 Feb 2018 11:50:05 GMT

A workplace assessment is something that most people have, in general, no idea of. Although this is a potentially
important thing to know about, as it can prevent injuries and pathological postures from forming, people tend not
to spend too much time on these issues, and regard them as a luxury. This is why ignorance on the topic of
physio medicine, bones, chiropractors is so wide spread. And if these topics become ignored, then work place
assessment, a step which precludes the above mentioned is all but unknown.

What Workplace Assessments Are Good For

Workplace assessments and workstation assessments serve the function of preventative medicine. Usually,
people who already experienced some sort of pain or injury from repetitive motions, such as a hand, foot or back
injury are the ones who go to a physical therapist, and hear about how their workstation needs to be looked at.
Some people are lucky enough to understand that once something starts to hurt from a repetitive motion injury,
the best option is to go and immediately consult with someone, and when they do, their physical therapist or
masseuse will tell them that their work is causing the pain. Many of us feel that this pain is inevitable, and comes
with the job, but most of us are simply wrong. Most repetitive motion injuries can be prevented or minimized. And
even if it will become inevitable, you may still find benefits in handling or minimizing this pain.

Who Needs Them?

If you have a blue collar job where you are at the same place each day (i.e: if you have a workstation), then you
may need this, if you are experiencing pains and aches from repetitive motions, or if anyone who has been
working the same workstation or job has developed aches or pains or injuries. f you have a desk job, then you
definitely, without a shadow of a doubt, need this service. Desks are unnatural for the human posture and you will
experience back pains, aches, carpal tunnel syndrome, and a host of other problems, and ultimately you may
have deformed skeletal structures from working in a setting that is not ergonomic.

Work Station Assessments - The White Collar Remedy

Wed, 07 Feb 2018 11:48:53 GMT

Let’s face it- the human body is simply not built for office work. For the better part of human evolution, our hunter
gatherer ancestors spent most of their time either on their feet, or lying down to rest. Sitting, the position assumed
for working in front of computers and at desks is a relatively new phenomenon, and our bodies aren’t quite adept at
being in this position for very long. This is a problem, as white collar workers spend at least 8 hours of every single
work day in this position, and sure as rain, the human body responds with pain, aches, stiffness, soreness, and
general discomfort from being contorted in this highly unnatural way. There are several things that can be done to
alleviate the symptoms, and to fight their causes as well. Let us take a look first at what can be done to manage the
discomfort of office work.

Alleviating The Symptoms

Massage can help with the aches and pains associated with a sedentary lifestyle. Massage works through manually
stimulating the muscles in the body, increasing the blood flow to the area that is being handled. This will reduce the
stiffness of the muscle, and place it in a healthy position. Being contorted to sitting will cause the muscles in the
back and neck to become painful, usually from stiffness. Being massaged will cause that stiffness to disappear,
making the neck and back muscles softer and suppler, thus the pain that goes along with stiffness is also reduced.
Tendonitis and carpal tunnel syndrome are also some of the risks that go along with office work. These symptoms
can also be alleviated through massage, as the increased blood flow will also help in healing these problems as
well. Regular massage sessions can also help in preventing carpal tunnel syndrome from ever occurring, so
massage can be prescribed as a preventative sort of medicine as well. Massage does not just treat the muscles, but also the nerves, tendons, ligaments and can even help with the proper alignment of bones such as the spine or
shoulders. Massage is also effective at removing waste materials from the muscle tissues, such as lactic acid,
which if it builds up can cause constant nagging pains.
This is how massage can treat the symptoms felt from office work after they occurred. But what about assessing
the roots of the problem itself?

Ergonomics

Ergonomics is the study of the natural positions of the human body. It is the science of making things accessible
and comfortable for the human body. One of the many applications it has is the redefining of office workstations.
How far and at what angle a keyboard, a monitor, or a chair is can be the cause of extensive pains and even
physical damage over time. Having your workstation analyzed by a professional ergonomist
(treatments/workstation-assassment.html)can prevent this from occurring as they can give you suggestions on what
to do and what not to do, in order to make your office align more to your body, and to have the tools you use
everyday in positions that will not cause pain and potential damage to occur over time.

This is why consulting with physical therapists is important if you have a sedentary lifestyle. By keeping healthy and
getting plenty of exercise, you can make sure that problems are less likely to occur, but these activities are in and of
themselves not enough. Eventually, you will start to feel the aches and pains associated with office work, and the
only way to prevent them from occurring is through a stable workstation that fits you ergonomically.

What Is A Workstation Assessment ?

Wed, 07 Feb 2018 11:46:31 GMT

Attitudes

The problem is that most people have a bad way of looking at their health. Health is seen as just another
commodity, something to be bought when needed. In other words, we eat what we want, behave the way we
want, do what we need to make dough so that we do not starve, and then when problems arise we go to the
doctor who gives us some kind of solution, and this way we spend a bunch of money on gear or medication or
what have you, and once we feel better, we go back doing the things that made us sick in the first place. Kinda
dumb, don’t you think?

The problem is most people feel trapped; they must work to live, working causes problems, thus they need to be
fixed, and they feel stuck in this stupid cycle unable to beat it or escape from it. In reality, minor changes to your
workstation can help prevent your getting sick, so although the service may cost money, living healthy is cheaper
in the long run. The truth is that modern medicine is kind of a fraud, and pharmaceutical companies benefit from
your being sick. This is why physio medicine, massage and other forms of medicine that target not a specific
problem but instead the precursors to the problems that you experience are targeted as holistic or alternative,
when in reality, they are just as valid as any other form of medicine.
Workplace Assessment (treatments/workstation-assassment.html)

A workplace assessment is when a physical therapist comes into your work place, and checks out what sort of
conditions you work under. Then, given the situation as it is, the therapist will try to make things better, and give
you advice on what to do and what not to do, and how to alter what aspects of your workstation or desk to make
it so that the problems you are experiencing, like back pain (), muscle tensions and the rest do not start, or if
started, do not return after treatment has been administered.

Recipe of the perfect relaxation

Wed, 07 Feb 2018 11:45:06 GMT

For the perfectly refreshing sleep, you need the proper pillow and mattress in order to avoid neck- and back pain.

In our fast-paced world we need to learn the importance of a good night's sleep. If you have trouble sleeping, it is
going to affect your day as well as your night. A troubled night can cause mental and physical problems as well.
Mentally you will not be well-rested enough to reach your best potential, while physically you will face distracting
and unpleasant pains that might last for days in your back and neck.
These pains are not uncommon, back pain affects about 80% of people at some point during their lives. Instead
of relying on medications to get rid of the symptoms that cause you trouble during the night and the following
days, you should invest in an orthopedic mattress and a properly bolstered pillow that help to sleep and stop the
unnerving pains.

If you invest in an orthopedic mattress – that is a mattress with a firmer spring-, you will help your spine keep its
natural double „s” shape, while supporting every inch and every curve of your spinal structure. A properly
manufactured mattress allows the proper alignment of each of your vertebra. The best mattresses are the ones
with memory padding, that molds to your body and adjusts itself to the curves and pressure points of your body,
with the core of the mattress providing support.

Bolstered pillows are long, narrow cushions, intended for firm back support. Smaller bolster pillows placed under
the neck can relieve neck strain, larger pillows (shop/harley-original-pillow.html) put under the knees can relieve
lower back pains. They can be used to find the most comfortable and healthy sleeping position, as well as for
various activities around the house, such as reading or watching television.

Instead of sleeping on the wrong mattress that can cause lower back pain or worsen the pain you already suffer
from, choose a comfortable and supporting mattress (shop/pressure-relieving-mattress.html) that saves you from
poor sleeping postures, strained muscles, and spinal misalignments.

If you wish to learn more about how to sleep better and how to stop back pain, visit our shop (shop/), where you
can find the best products tailored for your personal needs to ensure a good night's sleep.

Physiotherapy can improve Sleep

Wed, 07 Feb 2018 11:43:48 GMT

Sleep is something that we all need, and the quality of sleep we get can have a great impact on our daily lives.
When we are well rested, we are usually more productive, nicer to be around, and generally better at handling the
challenges of the day.

What We Can Do?

We tend to think of our body as being a group of parts strung together. But this is a completely false approach.
Physiotherapy aims to enhance or restore function of multiple body systems. Professional physiotherapists are
committed to their patients’ health, lifestyle and quality of life. This holistic approach incorporates a broad range
of physical and physiological therapeutic interventions. In simple terms, your physiotherapist is a specialist
mechanic for the human body. A physiotherapist uses natural physical approaches to promote, maintain and
restore your well-being so that you can perform and enjoy your chosen sport, work or everyday activities.

Physiotherapists look at the body as a whole in order to determine why patients are not getting as restful a night
as they need. After asking questions to determine if there are any external factors such as stress or worry causing
sleep-issues, physiotherapists can examine you physically to make sure your posture is not hindering your rest.

What You Can Do?

Poor sleep can lead to stress, anxiety and depression. Improving your sleep can help with reducing pain,
reducing muscle tension, improving immune function, mood, energy and overall general health. It is a good idea
to develop a ‘sleep routine’––in the evenings you should start a consistent wind-down routine which can help you
fall asleep more quickly and reliably.

Exercise also helps with sleep, and your physiotherapist can work with you to develop a program to increase
your activity. Engaging in exercise under the advice of a physiotherapist has the added benefit of helping to work
out in a way that minimises the strain to your body, thus reducing the risk of injuries that could also disrupt your
sleep. For a restful night and a stress free day you could also try a few relaxation exercises as well. This is highly
recommended if you wake up during the night and can’t get back to sleep.

The possible reasons behind your back pain ( http://www.physio-medicine.co.uk/news/causes-of-back-pain.html )
or lower back pain ( http://www.physio-medicine.co.uk/news/common-causes-of-back-pain-2.html ) might be your
poor choice of mattress and pillow combination. Improving your sleep starts by choosing a bed that will support
your spine and body. Depending on your sleeping habits, your pillows also must provide adequate neck, spine or
shoulder support. Our qualified physiotherapist at Physio Medicine should be able to recommend pillows and
beds to fit your current needs and refer you to sleep specialists if necessary.

Make Your Move?

At Physio Medicine, it is our goal to provide you with the highest quality treatment, so you can return to the
activities you enjoy in life. We work with you in not only how to recover from your current injury, but also how to
prevent them in the future. During your first visit to Physio Medicine, your physiotherapist will do a thorough
assessment of your strength, flexibility, posture, joint integrity and movement patterns. We will then develop an
individualised treatment strategy that matches your personal goals and improves your overall well-being. Are you
looking for non-medicated way to improve the quality of your sleep? Why not pay a visit to our clinic and find out
how we can help you? Book your appointment ( http://www.physio-medicine.co.uk/book-appointment.html )
today.

Lack of sleep may increase the risk for cardiovascular disease, and sleepdeprivation may have a negative impact on cholesterol levels

Wed, 07 Feb 2018 11:42:55 GMT

Insufficient sleep is associated with a number of chronic diseases and conditions—such as diabetes,
cardiovascular disease, obesity, and depression—which threaten our nation’s health. Aside from these,
unsatisfactory sleep is also responsible for motor vehicle and machinery-related crashes, causing substantial
injury and disability each year.

However, new methods for assessing and treating sleep disorders bring hope to the millions suffering from
insufficient sleep. Getting adequate sleep is not a luxury—it is a necessity—and should be thought of as a “vital
sign” of good health.

Sleep and chronic disease

Diabetes

Studies show that insufficient sleep is linked to an increased risk for the development of Type 2 diabetes.
Specifically, sleep duration and quality have emerged as predictors of levels of Hemoglobin A1c, an important
marker of blood sugar control. Recent research suggests that optimizing sleep duration and quality may be
important means of improving blood sugar control in people with Type 2 diabetes.
Cardiovascular Disease

People with sleep apnea have been found to be at increased risk for a number of cardiovascular diseases.
Notably, hypertension, stroke, coronary heart disease and irregular heartbeats are more common among those
with disordered sleep than their peers without sleep abnormalities. Likewise, sleep apnea and hardening of the
arteries appear to share some common physiological characteristics, further suggesting that sleep apnea may be
an important predictor of cardiovascular disease.

Cholesterol is a kind of fat made by the liver and found in the blood, which is essential to the body as cells and
organs need it. There are two types of cholesterol: “good” high-density lipoproteins or HDL, and “bad” or lowdensity
lipoproteins. A study has found that just a week of restless nights can damage the heart due to a rise in
“bad” cholesterol. Bad cholesterol can damage the walls of the arteries, causing them to become hardened,
scarred and plaques form.

Obesity

Short sleep duration can result in metabolic changes that may be linked to obesity. Epidemiologic studies
revealed an association between short sleep duration and excess body weight. This association has been
reported in all age groups—but has been particularly pronounced in children. It is believed that sleep in childhood
and adolescence is particularly important for brain development and that insufficient sleep in youngsters may
adversely affect the function of a region of the brain known as the hypothalamus, which regulates appetite and
the expenditure of energy.

Depression

There is a complex relationship between sleep and depression. While sleep disturbance has long been held to be
an important symptom of depression, recent research has indicated that depressive symptoms may decrease
once sleep apnea has been effectively treated and sufficient sleep restored.
Adopt good sleep habits

Small adjustments to your daily routine and sleeping area can go a long way toward ensuring you uninterrupted
and restful sleep—and thereby better health.

Start with optimizing your light exposure during the day. Once the sun sets, minimize artificial light exposure to
assist your body in secreting melatonin, which helps you feel sleepy. It can be helpful to sleep in complete
darkness, or as close to it as possible. If you need navigation light, install a low-wattage yellow, orange, or red
light bulb.

Two of the biggest sleep saboteurs are caffeine and alcohol, both of which also increase anxiety. Caffeine’s
effects can last four to seven hours. Tea and chocolate also contain caffeine. Alcohol can help you fall asleep
faster, but it makes sleep more fragmented and less restorative.

Nicotine in all its forms is also a stimulant, so lighting up too close to bedtime can worsen insomnia.
Develop a relaxing pre-sleep routine. Going to bed and getting up at the same time each day helps keep your
sleep on track, but having a consistent pre-sleep routine or “sleep ritual” is also important. Avoid watching TV or
using electronics in the evening, at least an hour or so before going to bed.

If you are even slightly sleep deprived, we encourage you to implement some of these tips tonight, as highquality
sleep is one of the most important factors in your health and quality of life. As for how much sleep you
need for optimal health, a panel of experts reviewed more than 300 studies to determine the ideal amount of
sleep, and found that, as a general rule, most adults need right around eight hours per night.

How to loosen up tight muscles

Wed, 07 Feb 2018 11:41:47 GMT

Tight muscles are a common complaint. Your body can respond to worrying situations and anxious thoughts with
muscle tension. As everyday stress builds up, your muscles tend to tighten up, which can add to your distraction
and stress. Long-term and constant muscle tension can have all sorts of unpleasant consequences, from
moodiness through headaches to sleeping and heart problems. By incorporating the following techniques and
habits into your daily routine, you will ensure optimum recovery and feel your best for every workout.

Relax, it is important!

Life can get pretty full on sometimes, and when it does, it is important that you know how to deal with it. When
pressures are being thrown your way, relaxation is a really effective tool for looking after your health, both
physical and mental. All it takes is a little bit of time each day to put your feet up and you will be benefiting your
wellbeing in more ways than one.

Different relaxation techniques work better for different people. Do not be afraid to try all of them to see which
ones appeal to you most. Progressive muscle relaxation––also known as deep muscle relaxation––is a mind-body
exercise that involves concentrating on different muscle groups as you contract then relax all of major muscle
groups in the body, beginning with head, neck, arms, chest, back, stomach, pelvis, legs and feet. To do this
exercise, focus on each set of muscles, tense these muscles to the slow count of 10, then release them slowly to
the count of 10. Along with progressive muscle relaxation, it is important to perform the deep abdominal
breathing: breathing in while tensing the muscles, and breathing out or exhaling while relaxing them. Focusing all
attention on what you feel from moment to moment, can help you move beyond destructive habits as you
become centred in a world of health and inner peace.

Build stronger muscles

After focusing on flexing and releasing, you may realize that some muscles could use strengthening. Whether you
use dumbbells, machines, resistance bands, or your own body weight, strength-building can help you stay one
step ahead of stress. Lean body mass (that is muscle, not fat) makes your blood pressure normal more quickly
after a stressful event, and that takes a load off of your heart and arteries, especially when you think you have
more work than time or more problems than solutions.

Massage therapy

We have all suffered from the soreness associated with an overly exuberant exercise session. But did you know
that most people experience neck, back and muscle pain from another less-strenuous activity? Surprisingly, it is
sitting. Chronic back pain, which is the second most common cause of disability and a top reason for missing
work, can be the result of improper posture while sitting and standing.
Additionally, carrying extra weight, poor posture, and repetitive or overuse movements can put strain on the back
and other sensitive areas. This strain often results in spasms, tense muscles and pain in your upper back, hips
and hamstrings.

Massage ( http://www.physio-medicine.co.uk/treatments/sport-massage-in-ec4.html ) increases circulation,
friction, and thus heat in the muscle fibres, helping the muscles and surrounding tissues become more liquid.
Soft tissues of the body are kind of like gelatine, in that they become more dense and congealed when cold, and
more fluid when warm. This is the reason athletes “warm up” before exercising. Stretching creates friction and
heat, giving the muscles more mobility.

If muscles are locked up or spasming, pressure will actually interrupt the signal that is sent to the muscles that
make it tense up. You have experienced this if you have ever had a leg cramp and applied pressure directly to the
belly of the muscle to get it to release. Alternating flexion and extension also interrupts the signal.
If there is trauma in the muscle, like scar tissue, deeper pressure can help stretch and smooth out those issues,
allowing more flexibility.

There are also other causes of muscle tension, such as scarring of the tissues that surround the muscles, tearing
of the muscles, misalignment of the spine, overuse, etc. Physio-Medicine’s qualified physiotherapist will isolate
the cause of the problem before applying the appropriate techniques to alleviate the tension.

Acupuncture

Working out can be a pain—literally. Challenging your body with cardio and resistance training can strain and
tighten your muscles, making you feel stiff and sore. And it is not just exercise that can give you aches and pains
—repetitive strain injury from typing on a keyboard or postural imbalances from prolonged slouching at a
computer desk can also lead to muscle discomfort and restricted motion.

Acupuncture ( http://www.physio-medicine.co.uk/treatments/acupuncture-in-ec4.html ) can be used not only to
treat a number of diseases, but also for muscle relaxation. This traditional Chinese medicine treats painful
“adhesions” where scar tissue has formed in your muscles, ligaments and surrounding tissue. Your circulation
gets a boost, endorphins decrease pain and muscles relax, resulting in improved range of motion, function and
performance.

Our Physiotherapists know all the target pressure points in the body and will focus on those that will relax the
muscles that need it most. Positive results usually begin following the first acupuncture treatment, where muscles
feel relaxed and movement tends to be less effortful and restricted.

Natural remedies

You can easily add simple dietary methods to your daily routine to support muscle relaxation. Green tea contains
a number of antioxidants that serve to eliminate free radicals that have harmful effects on your body. By reducing
the damage to your muscle tissue, you will not need as much recovery time and can hit the weights harder,
sooner. To fully reap the benefits of this herbal beverage, include a cup or two of green tea in your daily diet.

Another dietary supplement that aids in nerve signalling, as well as muscle contraction and relaxation, is
magnesium. This can be taken either in supplemental form or obtained from foods rich in magnesium, such as
brown rice, spinach, almonds, and peanuts.

How to choose the perfect mattress

Wed, 07 Feb 2018 11:40:24 GMT

People who suffer from back or lower back pain can often trace the root of their problem to a bad mattress.
Considering how important good sleep is to overall health, the mattress should be the first thing to check when
someone starts to suffer from such pains. So if you are sleeping on an old, shaggy mattress with a visible hollow
in the middle, you should definitely consider buying a new one because your old mattress might be contributing
to your discomfort.

Try before you buy – one bed does not suit all

A new mattress can mean a world of difference but keep in mind that there is no such thing as a universal best
mattress. Rather we should label it a ‘supportive and comfortable one.’

A common mistake that people make is thinking the firmer the bed the better––this is not always true. Your bed
should not be too hard or too soft. While a firm mattress is usually good, if the mattress is too hard it can cause
aches and pains in pressure points, such as the hips. Patients who have inflammation of the bursa over their hips
can be especially sensitive to aches from a mattress that is too firm.

If you are lying on your side, your spine should be parallel to the mattress and the mattress should not sag or
bow. People who sleep in such position––with pressure points at their hips and shoulders pressed against the
mattress––may also feel more sensitive to a firmer mattress.

The longer you can spend lying on a mattress before you buy it, the more accurate this feeling will be. Your
weight, your body type and sleeping habits should also affect your ideal choice. Take your time and test things
out. Narrow down your choices to two or three and then spend plenty of time lying on these mattresses in your
normal sleeping positions. The key is to spend as much time as possible making your selection and take your
partner with you to make sure the choice suits both of you.

The most popular mattress choices

Innerspring, or coil, type mattress is probably the most common version of mattress. And while innerspring
mattresses have been around since the early 1900s, they have changed radically in the last 10-15 years. There
are plenty of innerspring mattress choices on the market, but keep in mind that more coils does not necessarily
equal more comfort. There is not a direct correlation between price and comfort. However, avoid the cheapest
innerspring mattresses, as there may not be enough springs and cushion to provide adequate support. The firmer
versions of this type of mattress can be good for people suffering from back pain.

Memory foam mattresses are not made solely of memory foam. They are in fact layered mattresses. Memory
foam was originally developed for use by NASA engineers, to help pilots and astronauts absorb the shock of Gforces
and vibrations. They have a firmer, high density stiffer at their core and it takes a few minutes to adapt to
the shape of the body. However, since it does this by reacting to body heat, one criticism of memory foam
mattresses is that they can be uncomfortably warm.

The third type of mattresses is latex foam mattress. Made from natural or synthetic rubber, latex mattresses
provide very firm, bouncy support to the body. Unlike memory foam, latex pushes back, and therefore, may offer
added support. A latex mattress––or latex mattress topper––can be great for soothing back pain, as it delivers a
unique combination of comfort and support. Latex, however, may not be the right option for you if you do not like
the feel of snoozing on a pretty firm surface.

Air beds look like an innerspring mattress, but use air-filled chambers rather than coils. They are then covered by
a foam layer on top. Air beds are often used in hospitals where alleviating pressure points and maintaining good
circulation of the blood are crucial. Air mattresses distribute weight a little differently from foam or coil
mattresses, making them a good choice for back pain sufferers, especially when all else has failed. These types
of air beds have been widely used for patients with spinal-cord injuries who can not move for long periods. The
firmness on each side of these beds can be adjusted to suit individual preferences.

Get enough sleep

As an overall rule, any mattress that helps a person sleep well, so that he or she wakes feeling rested and
refreshed, and without pain and stiffness, is the best mattress for that individual. No matter what type of surface
you sleep on, it is crucial to remember that in order to feel refreshed and recharged, you must get enough rest
( http://www.physio-medicine.co.uk/news/recipe-of-the-perfect-relaxation.html) . No bed is going to save you or
your back if you are not sleeping enough during the night.

If you wish to learn more about how to sleep better and how to stop back pain, visit our shop ( http://www.physiomedicine .co.uk/shop/) where you can find the best products tailored for your personal needs to ensure a good night’s sleep. And we have got a sale for you: do not miss bagging an extra 10% OFF all online purchases!

Getting the most from your stretching routine

Wed, 07 Feb 2018 11:38:37 GMT

Warming up, cooling down and stretching. These are essential parts of work-out sessions that can so often be
overlooked. Sure, these activities may add a few minutes to your exercise routine, but they also might help you
stay healthier. Add a warm-up and cool-down to your current exercise regimen and see the difference.

Activating the Right Muscles

What happens to your body when you begin to flush your muscles with blood? A smart warm-up turns all the
right muscles ON. The purpose of these activities is to prepare the body, especially the cardiovascular and
musculoskeletal systems, for the conditioning or stimulus phase of the exercise session.
One of the main benefits associated with warming-up is the fact that it helps to improve circulation of blood
within the body. As more oxygen and nutrients are delivered to cells in your muscles, this makes the muscles
more efficient, allowing them to work longer and harder before they begin to fatigue. Another great reason to

warm up before training is that warming up actually helps to improve muscle elasticity. A solid warm-up opens up
your joints, especially those within the hips, spine, feet and ankles.
Warming up also prevents injury. Think of the muscle fibres in your body as a piece of string. If the string is pulled
tight, it is far easier to rip and tear. If it is loose, it’s more difficult to tear as there is much more give. Warming up
basically ensures your muscles are nice and loose rather than tense and uptight, making a muscle pull or tear far
less likely.

Finally, another great reason to warm up before working out is the fact that a simple warm-up will last no longer
than 5–10 minutes maximum, and only requires you to perform the most basic of stretches and exercises. After
your warm-up you will find yourself far less tense and far more energised. Enjoy your improved performance
during work-out, and after the session you will definitely return to the day refreshed and relaxed.

Stretch It Out

Cool-down routine is warm-up routine done in reverse, obviously. Warm-ups and cool-downs generally involve
doing your activity at a slower pace and reduced intensity. Both sessions are equally important. After a gruelling
work-out, it is recommended to spend 5–10 minutes in a cool-down stage. The length of the cool-down depends
on a number of factors, including the type of activity, the intensity of those activities, your current fitness level,
personal health, and fitness goals.

During the cool-down your heart rate, body temperature and respiration are gradually returned to normal. You
should stretch all major muscle groups for at least 10-30 seconds. Stretching movements align the joints leading
to better balance and coordination, and are thought to be beneficial for reducing injury risk, as well. Active cooldown
also helps remove the accumulated lactate from the blood and prevent post-exercise muscle soreness.
Thus, you should never attempt to skip this stage.

Proper Techniques

Here are some simple stretching exercises that put the above considerations into practice in a way that would be
suitable following almost any work-out.

Quadriceps stretch: Your quadriceps muscle runs along the front of your thigh. To stretch your quadriceps
muscles, stand near a wall for support. Grasp your ankle and gently pull your heel up and back until you feel a
stretch in the front of your thigh. Tighten your stomach muscles to prevent your stomach from sagging outward,
and keep your knees close together. Hold for about 30 seconds. Switch legs and repeat.

Hamstring stretch: Your hamstring muscle runs along the back of your upper leg. To stretch your hamstring
muscles, lie on the floor near the outer corner of a wall. Raise your left leg and rest your left heel against the wall.
Keep your left knee slightly bent. Gently straighten your left leg until you feel a stretch along the back of your left
thigh. Hold for about 30 seconds. Switch legs and repeat.

Knee-to-chest stretch: Lie on your back on a firm surface with the backs of your heels flat on the floor. Gently
pull one knee up to your chest until you feel a stretch in your lower back. Bring the knee as close to your chest as
comfortably possible. Keep the opposite leg relaxed in a comfortable position, either with your knee bent or with
your leg extended. Hold for about 30 seconds. Switch legs and repeat.

Shoulder stretch: To keep your shoulders flexible, bring your left arm across your body and hold it with your right
arm, either above or below the elbow. Hold for about 30 seconds. Switch arms and repeat.
Neck stretch: To do this stretch, bend your head forward and slightly to the right. With your right hand, gently
pull your head downward. You will feel a nice, easy stretch along the left side of your neck. Hold for about 30
seconds. Repeat on the opposite side.

It is never a good time to get hurt, a sports injury or a chronic on-going niggles that just won’t go away. Our
physiotherapists will get to the root of the problem. Do not hesitate, book yourappointment ( http://www.physiomedicine .
co.uk/book-appointment.html) today!

Does over‑sanitizing cause problems in health?

Wed, 07 Feb 2018 11:37:06 GMT

Avoiding germs and keeping your hands clean is never a bad thing. Many common illnesses can be contracted
through germs picked up through person-to-person contact or from counter tops, doorknobs, and other shared
surfaces. By using hand sanitizer regularly, you can not only decrease your risk for contracting other germs, but
also decrease the risk of sharing your own.

The importance of hand washing

Washing with soap and water is the best way to reduce the number of germs on your hands. Although they do
not eliminate all types of germs, alcohol-based hand sanitizers that contain at least 60 percent alcohol should be
used if soap and water are not available. Also, hand sanitizers are not effective enough when your hands are
visibly dirty, so if you have ever had an allergic reaction, use the hand sanitizer only when it can actually be
effective.

Use the sanitizer sparingly

Antibacterial hand sanitizers may cause skin sensitivity in the form of itching, burning sensation or dry skin. In
order to be effective, most forms of the sanitizer contain alcohol, which can easily cause redness, dryness and
even peeling of skin, especially if used too often. You should not use antibacterial hand sanitizer over large areas
of the body, but rather keep the use limited to hand sanitizing only. Areas of the body to especially avoid using
antibacterial hand sanitizer on include your eyes, ears, mouth, nose and genital areas. Also be sure not to use the
cleanser on a baby or very young child because the sensitivity and susceptibility of skin irritation in very young
children. Avoid hand sanitizers that contain any harsh chemicals, like bleach.

How to use it correctly

For hand sanitizer to be effective, you must use it correctly. Always apply the hand sanitizer directly into a dry
palm, making sure you use enough to cover the entire surface of your hand. Once you have applied the hand
sanitizer, rub your hands together until the sanitizer has been absorbed and the entire surface of your hand is dry.
Although small amounts of hand sanitizer will not cause harm if ingested, it is best to avoid contact with your
mouth or eyes until after the hand sanitizer has evaporated.

How to prevent an allergic reaction

Besides choosing fragrance-free sanitizer and choosing to wash hands with soap and water whenever possible,
there are a few additional things you can do to prevent an allergic reaction. One is to rinse hands with bottled
water after leaving the hand sanitizer on your hands for a few minutes. Another option is to bring wet wipes and
hand sanitizer if you know you will be in a situation without running water and soap. After leaving the sanitizer on
your hands a few minutes, wipe the residual off with a wet wipe. Your best bet overall, though, is to choose a
hand sanitizer with as few chemicals as possible.

It is important to note that while hand sanitizer can be an effective disinfectant, it should not be the only method.
Some viruses or diseases can be immune to sanitizer. That is why traditional hand washing is so important. Do
not think of hand sanitizers as a replacement, think of them as a supplement.

Let your body fight

Using antibacterial hand sanitizer can have the side effect of increasing your body’s susceptibility to infection
instead of protecting against infection. There is both a possible increase of antibiotic resistance and decreased
ability to fight infection with continued use of hand sanitizers.

Keep in mind that while protecting yourself and your immune system from illness is important, it is also important
to make sure your body is exposed to some germs. By over-cleaning your hands and protecting yourself too
much, you could actually be increasing your chances of getting sick by not allowing your body the opportunity to
be exposed to bacteria or germs. A little sniffling and sneezing now and then can actually be good for you. And
remember: using hand sanitizers does not replace hand washing.

Ways to curb joint pain

Wed, 07 Feb 2018 11:34:06 GMT

A joint is the area at which two bone ends meet to provide motion to a body part. Joint pain can be caused by
injury or disease of the joint or adjacent tissues. The pain can be aggravated by motion, pressure, or weightbearing
resistance with activity, and it can be associated with local warmth, swelling, and tenderness.

Top moves for prevention

With the right kind of exercise, you can alleviate joint pain or even prevent it, stay limber and healthy. With these
top moves, you will have better range of motion, find everyday chores easier to do and, who knows, you may
even break your personal best on a morning jog.

If you are one of the millions of people who suffer from joint pain, there are some simple things you can do to
help alleviate the discomfort and prevent further joint wear or injury. The first and most important criterion is to
maintain a healthy weight. If you lose weight, you can lose joint pain too. It is as simple as that.

Performing muscle-strengthening exercises can also be beneficial. Muscles essentially act like shock absorbers
in our bodies and help to stabilise and protect joints. Muscle strengthening movements such as light weight
training can be incredibly protective for joint (and bone) health. It becomes increasingly important as you age that
you continue to strengthen your muscles with weight bearing exercise. Knee joints, in particular, are the most
prone to wear and tear, so strengthening the muscles with movement such as cycling, can help protect them
from premature damage.

When we are inactive, our muscles and connective tissue can become tight and inflexible. The stress being
applied to a joint may be due imbalances in muscle strength––for example, one muscle being too tight, another
being too weak––subsequently your body makes adjustments to compensate. Body rolling with a foam roller can
be very helpful in addressing these imbalances. If you are experiencing joint pain or stiffness, it can be incredibly
helpful to seek treatment and support from ourphysiotherapists ( http://www.physiomedicine .
co.uk/treatments/physio-therapy-in-ec4.html). In order to increase flexibility you can also
implementstretching exercises ( http://www.physio-medicine.co.uk/news/getting-the-most-of-your-stretchingroutine .
html) into your daily routine.

Depending on the degenerative changes in the joint surfaces,massage therapy ( http://www.physiomedicine .
co.uk/treatments/sport-massage-in-ec4.html) might be a beneficial means of addressing your pain.
Massage involves the manipulation of tissues utilising pressure, tension and motion. It targets the soft tissues of
the body, such as muscles, tendons and ligaments. Massage can be done manually, using hands, fingers,
elbows, or with mechanical aids. It can be wonderful at helping to ease muscle tension and subsequently joint
aches.

Lighten up

Joints in your body’s lower half—particularly your knees and hips—bear most of your load. That is why years of
carrying around excess weight can cause achy, swollen, stiff joints and even full-blown “wear and tear” arthritis
called osteoarthritis. The cartilage “cushion” within the joints degenerates and bones rub against each other,
causing irritation, pain and swelling. The more weight on the joint, the more “wear and tear” on the cartilage. If
you have weight-induced joint pain, losing pounds and taking stress off your joints may ease your symptoms.
While your body can’t reverse arthritis or re-grow cartilage, losing weight can help arthritic joints feel better and
prevent further damage.

The best way to lighten up? Healthy eating and exercise, of course. Try low- or no-impact aerobic exercises, such
as swimming, walking or cycling, twice a week. In water your body floats, and you take much of the weight off
your joints so moving them doesn’t hurt as much. Water also provides resistance that allows you to activate
muscles without burdening your joints.

Get moving

The best treatment for joint pain is stopping it before it starts. Weight loss is a tough endeavour, but no single
action can provide as many positive effects on the body as weight loss. Its benefits for your body––helping you
live longer, and pain and disease free––far outnumber the challenges you will meet as you work toward your
weight loss goal.

It is also important to get the proper diagnosis because a lot of joint conditions can cause joint pain. Talk to our
professionals about starting your weight loss program ( http://www.physio-medicine.co.uk/news/pilates-forweight-
loss.html) to gain lasting, better overall physical and mental health.

Upper Back Pain Relief

Wed, 07 Feb 2018 11:32:35 GMT

Back pain is the number one cause of stress and unhappiness once you are middle aged. The second one hot on
it sheals is tooth decay, and both have the common link of being very easy to relieve, and very easy to prevent,
but the nasty little buggers inevitably show up again and again. This kind of recurring back pain can really make
life a lot more difficult, and can only be ignored for so long before it gets so bad that you simply cannot ignore it,
and sometimes, a nerve will be damaged or trapped and pinched, and this will cause immense pain and may
cause you to be completely seized up and frozen, unable to move or very limited in your ability to move.

This article will be about the problems that can occur on your upper back.

Pain in the upper back

Although much rarer than lower back pain, pain in the upper back is not all that uncommon, and with today’s
lifestyle, it is a more and more frequent occurrence. Pain is usually found in the lumbar region and the sacral
region of the spine, as this is where most of the nerves in our body stem form, and where most of the muscles
press down on. But pain in the upper back does exist, and can be cured.

Pain that is not in the lumbar region is usually classified as neck pain, pain in the shoulder blades, and pain in the
midback. The mid back region can be a result of a number of things, and can indicate problems with the organs,
but pain in the neck, the shoulder blades and the directly underneath this region are usually linked.

Upper back pain can be caused by dysfunctions of the spine, the nerves in the spine, the back muscles, the
bones themselves, the ligaments in the neck and the many joints that are in the spine. There can be many
causes, including bad posture, repetitive motion stress, improper alignment of neck, jaws and teeth which can
cause altered chewing habits, which in turn cause pain in the jaws, neck and ultimately the back as well. Pain can
radiate to and from different organs and nodules of nerves; the same misalignment can cause head, back and
neck pains, and can radiate from the shoulders to the arms and fingers, and also to the head as well.

Upper back pain treatment

Pain in the upper back is usually easier to handle than lower back pain. Massage can be very effective at aligning
neural pathways, and of clearing up the problem of muscles and joints,ligaments compressing nerves, which is
the main cause of pain. The problem is that while relief is easier to find for upper back pain, and is usually rarer,
upper back is more likely to return. This is why physical medicine is frequently needed, and also someone who
can teach you how to avoid the movements and the repetitive everyday motions that build up into excruciating
upper back pain, overtime. We at physio medicine do just that, and can give you advice on how to avoid living
with pain, and how to stop upper back pain before it gets really bad and starts to interfere with your life.

Trapped Nerve In Lower Back

Wed, 07 Feb 2018 11:31:33 GMT

Nerves can become pinched, squeezed, things can grow unto them, they can be caught or trapped under or
between something(s) as well. That’s a lot of trouble it can get into, and absolutely every single one of those
situations is extremely painful. These kinds of back problems fall under the heading of fibromyalgia in the medical
vocabulary, “fibro” meaning fibrous tissues, and “myalgia” being the greek and latin word for chronic pain. Nerve
damage and crippling pain can result if you do not get it treated. This sort of fibromyalgia can get so bad that you
cannot straighten your back, you cannot stand up or sometimes even get out of bed. Often times the patient will
freeze and be locked into a given sort of position, with very little ability to move, and only a very small range of movements available, the rest being entirely too painful to even attempt. The lower back is one of the places
where the sciatic nerve, one of the main nerves going through the body, is most likely to get trapped, causing
intense pain and a reduced ability to move.

Fibromyalgia

This sudden fibromyalgia of the lower back can be caused by even the smallest movement. A sudden movement,
no matter how small, can really mess up your nerves, who may not know what is coming and be entirely
unprepared , causing a sudden injury or an over working of the nerves, causing them to lock, and your back to
lock on along with it. This condition can last for months at a time, and can be recurring, lingering and causing
pain forever after the initial problem has occured. Here’s what you can do about it.

How to stop back pain

Physical therapy is very important in getting rid of fibromyalgia and lower back pain, and recovery is not possible
without this key treatment type. Basically, you either take the time to massage and rewire the nerve pathways,
and relax the muscle that may or may not be totally clenched up without any hope of letting up. after this you can
ease the nerves back into health, and live a pain free life once again, but it will take a lot of physiotherapy, training
and may even require the expert help of a chiropractor. Contact us and we can help you get your life back, a life
free from the pain and limitations of fibromyalgia.

Shoulder pain may require physiotherapy or surgery

Wed, 07 Feb 2018 11:30:44 GMT

Pain is always a sign from our body, from our system. Physical and psychological reasons, both, can be behind
our detected pain. Generally, muscle pain can have four causes: muscle tension, muscle weakness, muscle
cramps and lumps. The same is the case with shoulder pain as well. Therefore, prior to the treatment of any kind
of shoulder pain, the degree of the pain has to be assessed and the cause of the pain has to be investigated.

How can you prevent shoulder pain?

If the roots of shoulder pain is not any kind of serious organic or skeletal problem, pain can be easily prevented
by following a few advices:

One of the most common reason behind shoulder pain is a bad mattress. So if you want a permanent solution, it is highly advised to buy a mattress that is easy on the joints, the spine, and the shoulders.

Try not to sit in one position for a long time. Especially in front of your desk or a computer, as it stressful to the spine and shoulder muscles.

Keep your most used household items on the shelves within easy reach. Because if someone is prone to shoulder pain, even with one wrong move they can pull a shoulder muscle.

Avoid lifting heavy things and sudden movements.

Do not read or watch TV from bed, while having to raise your head. The muscle used for keeping your head raised can easily cause serious neck and shoulder pain.

Try to avoid long-term hand-arm vibration, such as from a power tool and full body vibration, such as from long-distance driving over rough roads.

Treatments

If the shoulder pain is less severe, the first and safest treatment will be to rest a few days to see if time will
resolve the problem. In the case of a persistent, intense pain, seek medical care as soon as possible.

Lifestyle Changes

The first and easiest treatments generally involve rest, altering your lifestyle and activities, and physiotherapy to
help you improve the injured shoulder’s muscle strength and flexibility. Always avoid overexertion or overdoing
activities, in which you normally do not participate to help prevent shoulder pain.

A physiotherapist will first make an assessment of your condition and put together a personal treatment
programme. They will then advise you on the appropriate exercises that can help ease shoulder pain and
strengthen the right muscles. They can also teach you about reducing stress in your life, as it can also be part of
physical pain. Being aware of your posture will also help prevent further shoulder pain, while physiotherapist can
also use massage therapy on the injured shoulder.

Medications

If the pain is more severe, you may seek further medical help and your doctor may prescribe medication to
reduce inflammation and pain. If painkillers are prescribed to relieve pain, it is very important to drugs be taken
only as directed.

Steroid injections may also be used to help your shoulder problems, to relieve pain.

Surgery

Although around 90 percent of patients with shoulder pain will respond to simple treatment methods described
above, certain types of shoulder problems will not benefit from easier treatments. Such as recurring dislocations
and some rotator cuff tears, in these cases surgery may be the only solution to relieve pain.
Shoulder surgeries can involve arthroscopy to remove scar tissue or repair torn tissues, or traditional, open
procedures for larger reconstructions or shoulder replacement.

Researches into developing better and better ways of treating shoulder pain are taking place all over the world, at
several medical centres.

Ruptured Achilles tendon ‑ The process of rehabbing one of the most detrimental sports injuries

Wed, 07 Feb 2018 11:29:56 GMT

Tendons are long, tough cords of tissue that connect muscle to bone. The Achilles tendon is the strongest of
them. It is located in the back of the foot and connects your heel bone to your calf muscle. It helps you to walk,
run and jump. The Achilles tendon is able to endure stress, but sometimes injury can occur to the tendon when
overly stressed. It can take a long time to repair if damaged.

Symptoms of Achilles tendon rupture

The overuse of the Achilles tendon might cause a severe and disabling injury. A rupture usually takes place a
couple of inches above the joining of the tendon and the heel bone. This typically occurs when someone
contracts, or tightens the calf muscle and suddenly pushes off the foot, such as in basketball, racquet sports,
during running or dancing. The injured person experiences pain, swelling, and an inability to stand on their
tiptoes.

Symptoms of Achilles tendon rupture include a sudden sharp pain in the Achilles tendon. Sometimes though, you
may not feel pain at the time of the tear but later on or the next day when the tendon has cooled down and
stiffened up. When returning to exercise after a short period of rest, there may be a sharp pain which disappears
when warmed up only to return when stopped. Unfortunately, the Achilles tendon has relatively poor blood supply
and therefore it is hard to keep it flexible. This might be the main explanation for its top position among sports
injuries ( http://www.physio-medicine.co.uk/news/sport-injuries.html) .

You really feel the symptoms of an injured Achilles tendon when your lifestyle choices are forced to change.
Hiking, running, dancing and all manner of other physical activities requiring standing and weight bearing become
more than the challenge you bargained for and this type of injury rarely completely heals by itself. If that is not
bad enough, nodules or lumps might start appearing above the heel in your Achilles tendon. It looks like it is time
to get help.

Treatments for Achilles tendon rupture

There are two methods for treating the rupture: a surgical and a non-surgical. As an immediate first aid, applying
ice or cold as soon as possible can help to reduce pain, swelling and inflammation. A proper diagnosis is
essential because if the injury is left longer than two days then the chances of a successful outcome may
drastically decrease. In less serious cases the leg is put in a cast and allowed to heal without surgery, using only
painkillers, physiotherapy, stretches and a heel lift.

If the rupture is a complete Achilles tendon rupture then immediate surgery is usually indicated. The ruptured
tendon is sewn together during surgery. Afterward physiotherapy and a full rehabilitation program is necessary. In
about 4 to 6 months, healing is nearly complete.

In case of rupture, you should allow the tendon to heal properly. The second phase of rehab is restoring the
tendon and muscles to their original flexibility and strength. The speed at which you can progress with the
rehabilitation exercises will vary and should at all times be done under the supervision of our qualified
professionals. At the end of the process you can gradually return to normal activity and training levels.
At PhysioMedicine, traditional Chinese medicine is used to facilitate recovery from Achilles tendon injuries. While
the Achilles tendon is known to heal very slowly because of the amount of pressure and use on a daily basis,
following the beliefs of traditional Chinese medicine gentle stretching and different massage techniques can help
break down scar tissue, swelling, stimulate blood flow and therefore encourage the body’s self-healing process.
Sports massage can also be beneficial in the later stages of rehab, although professional advice should be
sought as to the timing. A complete Achilles tendon rupture treated with surgery may benefit from Achilles
massage from around week 8 of the rehab programme. Calf massage techniques should also be used to stretch
and relax the affected muscles. Currently we have a special offer for you: call us now ( http://www.physiomedicine .
co.uk/offers/sports-massage.html) to get 10% off your first sports massage!

PhysioMedicine offers the experience of certified physiotherapists to treat Achilles injuries. We want to help you
get pain free and start training, running and living again! Book you appointment now ( http://www.physiomedicine.
co.uk/book-appointment.html), do not let your Achilles injury be your downfall!

Physiotherapy After Stroke

Wed, 07 Feb 2018 11:27:40 GMT

A stroke is a “brain attack”. It occurs when blood vessels carrying oxygen and nutrients to different parts of the
brain suddenly burst or become blocked. This means that part of the brain can not get the blood and oxygen it
needs, so the affected brain cells die and parts of the brain may be permanently damaged, causing the person to
experience the symptoms of stroke. When brain cells die during a stroke, abilities controlled by that area of the
brain such as memory, language comprehension or muscle control are lost. It is very similar to what happens in a
heart attack, this is why it is commonly referred to as a “brain attack”.

Stroke is a leading cause of serious long-term disability

It can happen to anyone at any time. Actually, a stroke happens every 40 seconds, and every 4 minutes someone
dies from it. Many different factors and conditions can cause a stroke but as researches have shown, high blood
pressure is one of the leading causes. People with uncontrolled high blood pressure, diabetes, cholesterol and
those who smoke are at a greater risk for strokes. Other causes of stroke include infections such as TB
meningitis, HIV, head injuries (as a result of alcohol or substance abuse, violence and accidents).
The consequences of a stroke can be devastating as it can result in permanent disability or early death. This can
place an enormous burden on affected families. Medical costs and loss of income through disability can put a
major strain on the family budget.

The brain is an extremely complex organ that controls various body functions. If a stroke occurs and blood flow
can not reach the region that controls a particular body function, that part of the body will not work as it should.
The physical effects of a stroke can include paralysis on one or both sides of the body, vision and memory
problems. It may cause depression or some kind of emotional issue. There might have difficulties with eating or
swallowing, and even with the loss of control of the bladder resulting in incontinence. Stroke is the leading cause
of aphasia, a disorder of communication that impairs a person’s ability to use or comprehend language.

Post-stroke rehab

We believe that physiotherapy for stroke patients is an excellent way to maintain mobility of the limbs and prevent
complications. It could improve patients’ limb function and self care ability through appropriate rehabilitation
exercises and education about proper usage of assistive devices. Complementary to the therapy itself, proper
caring techniques and posture in daily living could also enhance the treatment effect.
Our physiotherapists recommend aerobic exercise, which can provide significant benefits for people with mild to
moderate disability after a stroke. These exercises include walking, stepping or running. For post-stroke patients
with poor balance we highly recommend cycling on a stationary bike.

Loss of balance and coordination can make standing and walking difficult. Targeted exercises can improve daily
functions such as walking, sitting or bending down, and they are crucial in helping to prevent falls. Our
physiotherapists focus on activities that involve more than one joint or muscle, or standing and shifting weight
from one leg to the other.

It is important to add flexibility and mobility to your affected limbs. These active or passive (when the therapist
moves your limbs) exercises are always performed more slowly, and would only be done in a pain-free range.
Stroke usually causes muscle weakness, spasms and pain. Strength-training exercises using light weights,
resistance bands or other equipment can help rebuild muscles and improve function.
Ironically, researches have shown that socializing is one of the best ways to maximize stroke recovery. Many
experts contend that socializing should begin right away in the recovery process. But you have to accept that the
degree of recovery depends on the severity and location of the stroke.

Your first session at PhysioMedicine will include a detailed assessment. From this, your physiotherapist will
create a personal rehabilitation programme for you that meets your needs. To request further information
pleasecontact us ( http://www.physio-medicine.co.uk/contact.html)by phone, e-mail or simplybook an
appointment. ( http://www.physio-medicine.co.uk/book-appointment.html ) Do not forget to check out ourspecial
offers ( http://www.physio-medicine.co.uk/offers/) . We are here to help!

Find out about Osteopathy

Wed, 07 Feb 2018 11:26:24 GMT

Osteopathy is another type of the modern-day alternative medicines. The name osteopathy was given by dr
Andrew Still to his own system in 1883, after he realised the importance of the bones, muscles, ligaments and
connective tissue functioning properly together in order to a person’s wellbeing. The definition of osteopathy may
vary in different countries, but its core principle is that osteopathy – or osteopathie – emphasizes the physical
manipulation of the muscle tissue and bones.

As the other alternative treatments, osteopathy is a form of drug-free, manual medicine. It aims to provide
complete, whole-body health to individuals by treating, massaging and strengthening the musculoskeletal
framework.

It is important to know that it is not a preventive method; osteopathy only treats existing problems and pains.
Significant improvement in mobility and structural stability of the body can be observed as the biggest benefits of
osteopathy.

What does an osteopath do?

Osteopathy is practiced by osteopaths. Most people see an osteopath while seeking aid with sore back, neck
pain, shoulder pain, sciatica or other problems related to muscles and joints. Osteopaths use a broad range of
special and professional grips and techniques such as soft-tissue stretching, deep pressure, tactile stimulation,
or mobilisation of joints in order to intervene with pain and discomfort.
To enjoy the benefits of osteopathy, at the first visit to an osteopath, as a patient you will have to tell about your
complete medical history, about your lifestyle, recent diets and all symptoms and discomfort in your body even if
they may seem unrelated to your current problem. It is all important for the osteopath so they can refer the best
treatments to you; or specialist as osteopaths often treat together with a general practitioner, dentist, podiatrist or
other health-care professionals.

Osteopath or chiropractor?

Chiropractic profession is another alternative medicine, and might be better known than osteopathy. Although
they deal with similar kinds of symptoms of the body, doctors of chiropractic treat more specific and smaller
areas in a particular region of the body. Both professions use similar techniques, but chiropractic might not be for
all, as it tends to use more forceful and powerful manual treatments.

How osteopathy can help?

Osteopathy treats a lot more than you think. Although most patients turn to osteopaths with sore back or neck
pain, many other patients can enjoy the benefits of osteopathy. Like those with aches in the head, and ankle or
foot pain; sciatica; shin splints; asthma; arthritis; tennis elbow; whiplash; postural problems or repetitive strain
injury.

The “common” back pain

80% of nowadays’ population suffer from back pain or sore back from extensive sitting or standing, heavy lifting,
injury, pregnancy, muscle weakness or inadequate flexibility.
Back stretches are the most used self-healing treatments for back pain. They can be very effective. However, in
conjunction with stretches, osteopaths use a wide range of gentle manual treatments such as massaging the soft
tissues of one’s back; rhythmically “rock” the joints to release tension or to smoothly loosen them. The less
serious back pains can resolve within a few weeks when treated well.

In case of sciatica

Sciatica refers to pain that runs along the sciatic nerve. The pain usually affects one side of the lower back at a
time, but can extend all the way down to the thighs or even ankle of the patient in worst cases.
It can be resolved quickly with the appropriate osteopathic management and self-care. Typical treatments aim to
relieve pressure and inflammation, and include spinal mobilisation of the lower lumbar spine, massage to release
muscle cramps, articulation of the affected joints and different rehabilitation exercises.

Headaches

In seeking aim for headaches, visiting an osteopath is advised as well. Tender massage to the muscles of the
neck or thorax and manipulation of the joints can ease the built-up muscular tension, which can be of one the
reasons for headaches. In other cases, osteopaths can recommend exercises, and lifestyle or posture changes to
help with the pain and discomfort.

If you have other conditions then the ones listed above, still do not hesitate to contact one of you local
osteopaths as they might still be able to help.

New Botox‑like treatment can help runners, cyclists with knee pain

Wed, 07 Feb 2018 11:25:15 GMT

Although injections like Botox, Dysport or Xeomin – all purified forms of botulinum toxin – are most commonly
known for their anti-wrinkle use, scientists recently have discovered that a botox-like injection could also treat
severe knee pain.

Knee pain and sore knee affect one out of seven people who exercise regularly. This is because the joint in the
knee is extremely vulnerable to damage and pain, as it takes the full weight of the body and all the extra force
when running or jumping.

Knee injuries or overuse cause pain in the front and side of the knee joint as well, and the healing process can be
particularly challenging. The most popular methods of knee pain treatment include physiotherapy
(treatments/physio-therapy-in-ec4.html), anti-inflammatory drugs or steroid injections. When all these treatments
fail, patients will most often opt for surgery (news/knee-surgery-recovery.html), according to findings.

No need for surgery – a new treatment found

Recently, a group of British researchers from Imperial College London and Fortius Clinic discovered that a botoxlike
injection can very effectively ease the pain with people suffering from knee pain. They have carried out an
extensive trial on patients suffering pain in the front or in the side of the knee joint to test the newly recognised
treatment.

In this experiment scientist have given 45 selected subjects – suffering from lateral patellofemoral overload
syndrome (LPOS) – an injection called Dysport. During the trials, this botulinum toxin was injected into the
subjects’ muscle of the hip under ultrasound guidance, after also carrying out individualised physiotherapy
sessions with them. One-eighth of the treated patients required no further medical treatment after the injection.
In the study it is stated, that the Dysport injection would have its results as it is helping the muscles around the
hip relax, so that the gluteal muscles had to be used more. The selected and treated patients followed the
injection with further physiotherapeutic sessions to strengthen their gluteal muscles and address other weak or
tight muscles as appropriate.

Continuing studies

The next step will see the involved scientists “analysing muscle activity pre and post Dysport injections, with
further computational analysis to explore the mechanisms at work”, stated one of the study’s authors.
Although this botox-like treatment seems highly effective for people suffering from sore knee and long-term knee
pain, it is important to note that at the moment it is only tested on people who failed to reach any progress with
physiotherapy and other conventional treatments.

Therefore, when suffering from knee pain, we highly advise that you first visit a professional physiotherapist to
consult with.

Lower Back Pain Relief

Wed, 07 Feb 2018 11:24:18 GMT

The Sciatic Nerve

The main nerve that goes through your buttocks and up your spine is the sciatic nerve. It is a nerve with 5 roots,
branching off directly from the sacral plexus, the point in the spine where most nerves are located, and splits into
two main branches, the tibial nerve, and the common fibular nerve, and through them it goes into the feet, all the
way down to the soles of the foot, and also the hip, the lumbar region, and the lower back. This nerve tends to
get into uite bit of trouble and is the nerve most likely to get inflamed or otherwise hurt, as there is lots of
pressure and tons of muscle and other tissues that press down on the nerve.

Pain in the lower back

Lower back pain on the left side is always caused by some kind of inflammation of the sciatic nerves. Lower back
pain on the right side can be caused from organ damage that radiates into the sciatic nerves, and causes pain
there. In both cases, it is quite possible that the structures of the lower back and the base of the spine are
somehow warped or changed, and are putting too much pressure on the lower back. It may also be the case that
the nerve is inflamed from being used all the time and from being exerted too much or for too long at one time, or
simply from being compressed all the time. This will also cause pain in the lower back, and can be cured easily,
but if you do not try to do some lower back exercises, you can damage your nerve and be left with permanent
lower back pain.

Back pain treatment

Physical exercises, including physical therapy and chiropractic medicine, as well as living a healthy lifestyle with
plenty of exercise can revive your painful back, and can stop permanent lower back pain from materializing.
Avoid repetitive movements, and if you must do them for your work, make sure that you use your muscles and
not your ligaments or bones to lift, move and otherwise handle things.

Knee Surgery Recovery

Wed, 07 Feb 2018 11:22:26 GMT

The success of any surgery depends as much on the actual procedure a son patient cooperation in the healing
period afterwards. Post op instructions are to be followed to the letter, and this will safeguard a return to full
health and vitality, as much as the surgery allows for. Surgeries of joints like the neck, spine or knee are a very
complicated, because these parts will be used no matter what the setting is. With knee surgery, the obvious
problem is that the joints need to not be stressed, but knees are there for walking, and walking will stress the
knees. Lying in a hospital bed will make sure that the joints fuse back up, but afterwards, the knees need to be
strengthened to help them fulfil their function in the wake of knee arthroplasty.

What to do after surgery

The most important thing is to allow your knee to heal and take it easy. It will not be as good as it used to be right
after knee surgery, and your knee will need time to readjust and to strengthen itself. Diet is extremely important;
eat lots of dairy and tons of protein, to give your body a chance to make the necessary parts that go in the knee.
Aside from this, train your knee; go on short walks around the house, and move your knee around to make sure
that adequate blood flow is maintained. The third and crucial step is to go to physical therapy regularly.

Physical therapy after knee surgery

A physical therapist will know what to do with your knee and where the limits of it are. This is good because that
means that a more rigorous workout may be given, one that will nurse your knee back to full health quickly, but
knowing the limits also means that the workout will not cause damage, something that is a frequent problem with
sports fans and athletes. The physical therapy and massage will make sure that:

- The knee is strengthened and ready to perform its tasks as soon as possible, without the aid of a walking stick
or crutches
- Any blood clots or anything else is found in time, and if possible is broken up and rubbed away
- That adequate blood flow through the capillaries returns to the affected knee, aiding in the intake of nutrients as
well as in the healing process
- That at home regimens of safe and easy therapeutical stretches and movements is given, giving you the option
to heal yourself.

Contact us for an evaluation, and see what physical therapy can do for you!

Human reflexes

Wed, 07 Feb 2018 11:19:42 GMT

Have you ever grabbed your first, very hot coffee mug in the morning and thought to yourself ’Wow, it’s hot! I should put it down.’ No. You just put it down immediately, sometimes even drop it, and that is because of your reflexes.

Briefly, reflex is an involuntary and rapid action of a body part, muscle or even an organ, which has received a
stimulus. At best, it happens without any consciousness and is immediate. You will not have control over them
and the result will always be the same.
Inborn and conditioned reflexes

We can classify two kinds of reflex: they can be inborn or conditioned. Although the majority of reflexes are
inborn responses, some reflexes are conditioned into a person as the result of life experiences. Inborn reflexes
are very essential for living. Among them are reflexes for swallowing, digestion, blinking, the elimination of body
waste, blushing and various skin reflexes for pressure and heat. Our inborn reflexes are meant to keep us alive
and to keep us away from harm.

When talking about conditioned reflexes, most people will think of Pavlov and his dogs. And they would be right.
The Russian scientist, while experimenting with conditioned reflexes, trained dogs to expect food whenever he
rang a bell. We can find numerous examples of conditioned reflexes in animals’ lives.
Although, because of this, we are used to thinking of animals showing conditioned reflexes, we seldom realize
what a large part they play in human life too. Human conditioned reflexes are mostly the result of events that
occurred to us during our childhood. The environment that surrounded us, events that occurred to us, and ideas
that our parents shared with us.

How do reflexes work?

The most familiar reflex is the patellar reflex, in which the knee jerks when a doctor taps it with a hammer. The
hammer’s hit stretches the tendon in the knee and the muscle in the thigh that connects to it. This sensory
information will travel along sensory neurons to the spinal cord, which is the first part of the central nervous
system.

Whenever it receives a sensory information from the peripheral nervous system it very quickly sends a message
back. In case of the patellar reflex, it will massage the muscle to contract. This contraction of the muscle will
cause your lower leg to kick out.
When any part of the spinal cord is damaged, reflexes that would pass through that area will become abnormal.
Likewise, if a nerve is injured, reflexes controlled by neurons in that nerve will be altered.
Improve your reflexes

While some people are born with fast reflexes, others must practice to attain a quicker reaction time to stimuli.
There are several techniques that can aid you in improving your reflexes.
Take up a fast-paced, competitive ball sport, which requires rapid physical movement. It will not only improve
your hand reflexes, but also your eye-hand coordination.

Train your peripheral vision. For a few minutes every day, keep your eyes on a distant object and then try to
identify objects in your peripheral vision. As your vision gets better, your automatic responses to objects and
people approaching from the side out of your direct line of sight will also improve.
Play video games. Studies show that playing video games with moderation, not more than 10-30 minutes each
day, can help improve reflexes. Video games require players to react quickly and use advanced eye-hand
coordination as well.

Eat nutrition food. Keeping your whole body and brain in the perfect shape is indispensable if you want good
reflexes. To improve your reflexes, make sure to intake enough protein, complex carbohydrates, and healthy
fats. However, fat food should always be consumed in moderation, to avoid other health problems.
Repetition. Much of what we do each day, therefore repeat it uncountable times during our lives, are now
programmed into a reflex. Such as work requirements, driving, sports, and now even texting on our phones.

Repetition. Much of what we do each day, therefore repeat it uncountable times during our lives, are now
programmed into a reflex. Such as work requirements, driving, sports, and now even texting on our phones.

Genders Experience Pain Differently and Women Have It More

Wed, 07 Feb 2018 11:17:46 GMT

More women than men suffer from pain, and the suffering usually takes longer for women. According to experts
the sensation of pain depends on a number of factors including our age, our current hormone level, and even the
place where we actually live. Although the perception of pain is highly subjective, it is a universal element of the
human experience. Everyone, at some point in their lives, experiences pain in one form or another.

Women are more tolerant of pain

Women are not just more exposed to pain, but they experience pain more times during their life (just think of
menstrual cramps or childbirth). These may culminate in severe stress situations or other irreversible effects.
If the pain lasts longer than six months, we call it chronic pain. Researches have shown that it can be linked to
several diseases like migraine, rheumatoid arthritis or irritable bowel syndrome. These are definitely more
common in women than men.

Headaches and hormones

The hormone that controls women’s monthly cycle, estrogen, gets a lot of attention in women’s lives, but it is
actually a hormone that affects both men and women. Estrogen also plays an important role in determining how
sensitive a person is to pain. When our body makes too much or too little estrogen, it can create problems.
Until puberty, migraine affects both sexes equally. After the menarche there is an increasing prevalence of
migraine in women. This is why migraine is considered to be a predominantly female disorder.

A decline in estrogen levels is an important factor in triggering migraine in women, but researchers believe that it
might be the reason behind the lack of sexual desire, painful intercourse and many other menopausal symptoms
as well.

Several studies have shown that men and women respond differently to analgesic tablets. It can be explained by
genetic and hormonal differences, in addition to social and psychological factors. While women concentrate on
the emotional side of pain, men tend to focus on pain sensation itself. This is why women’s perception of pain is
much more intense and linked to negative emotions.

Everybody hurts, but pain is not the same

Researchers believe that Nordic people have higher pain tolerance due to cultural peculiarities, different
upbringing and the tendency to have an introverted type of personality. During their childhood they learn and
experience that feelings are rarely shared with others, and they don’t speak about their pain accordingly. On the
contrary, Mediterranean people are generally described as extroverts, outgoing and socially interactive. They
often feel the need to give voice to their physical and mental pain.

Does it really hurt?

Pain is the most complex psychosomatic experience. The subjective nature of pain can be justified by its most
common symptom: the headache. Researches have shown that only 5% of headaches can be traced back to
organic causes, such as blood pressure fluctuations, metabolic problems or calcification of the cervical
vertebrae. 95% of headaches are typically psychosomatic in nature that is, psychological issues are hiding in the
background. According to experts, such headaches are typically caused by suppressed aggressive impulses,
anxiety or depression.
In addition to the well-known pain relief techniques, there are an increasing number of alternative therapies, such
as physiotherapy ( http://www.physio-medicine.co.uk/treatments/physio-therapy-in-ec4.html),pilates
( http://www.physio-medicine.co.uk/treatments/pilates-in-ec4.html ) or acupuncture ( http://www.physiomedicine .
co.uk/treatments/acupuncture-in-ec4.html).Massage ( http://www.physiomedicine .
co.uk/treatments/sport-massage-in-ec4.html) can trigger an endorphin release that raises the threshold
for pain. In case of chronic conditions like arthritis, fibromyalgia or migraines, massage therapy may be a helpful
aid in managing pain. Receiving regular therapeutic massage reduces pain, anxiety, depression and encourages
relaxation.
At Physio Medicine, our professional therapists will work with you to create a wellness plan that can help you
address your gender specific pain. Let us ease your pain ( http://www.physio-medicine.co.uk/bookappointment .
html).

Fibre‑Rich Diet Key to Long, Healthy Life

Mon, 29 Jan 2018 13:16:32 GMT

Looking to add more fiber to your diet? Fiber—along with adequate fluid intake—moves quickly and relatively
easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of
obesity, heart disease and diabetes.

What is fiber?

First, it is important to note that fiber only occurs in fruits, vegetables, and grains. It is part of the cellular wall of
these foods. Fiber works by drawing fluids from the body to add bulk to the stool. When increasing dietary fiber
in your diet it is essential to start slowly, and increase gradually.
The vast majority of our country’s population gets less than half of the daily recommended fiber which is 25
grams/day for women, and 35-40 grams/day for men.

Without fiber, our digestive tract suffers, we develop high cholesterol that may lead to heart disease, and
inflammation may increase in the body.
High fiber diets help to lower the risk of some cancers, diverticulosis, heart disease, irritable bowel syndrome,
kidney stones, and obesity. Some studies show that women with PMS or those that are menopausal can
experience some relief from symptoms with high-fiber diets.
For individuals with digestive tract conditions, dietary fiber may help to relieve symptoms. High fiber helps to shift
the balance of bacteria, increasing healthy bacteria, while decreasing the unhealthy bacteria that can be the root
of some digestive problems.

Benefits of High-Fiber Foods

Many processed foods including cereals and breads, have added fiber. These sources of fiber used in for this
supplementation are not the healthiest. In fact, just as with popular fiber supplements, many ingredients may be
harmful to your health. So, as it is with all nutrients, it is much better to eat fresh foods, rich in the nutrients you
need.
Avocado is one of the greatest fiber stars. In addition to the fiber, they are packed with healthy fats that help
lower cholesterol and reduce the risk of heart disease.
Blackberries are high in Vitamin K that is associated with boosting of bone density, while the raspberry’s high
manganese levels help to support healthy bones, skin, and blood sugar levels. All of these benefits, in addition to
providing a great tasting way to add fiber to your diet.
Coconut products are growing in popularity, with good reason. Coconut has low glycemic index, and is easy to
incorporate into your diet; with 4 to 6 times the amount of fiber as oat bran, coconut flour and grated coconut is a
great way to add a healthy natural fiber to your diet. In countries where coconut is a dietary staple, there are
fewer incidents of high cholesterol and heart disease. For most baking recipes, you can substitute up to 20%
coconut flour for other flours.
Dried figs and fresh figs are also a great source of fiber. Unlike many other foods, figs have a near perfect balance
of soluble and insoluble fiber. Figs are associated with lower blood pressure and protection against macular
degeneration, in addition to the benefits of the fiber. Even if you don’t like dried figs, fresh figs are delicious and
can be enjoyed on top of cereals, salads, and even stuffed with goat cheese and honey for a special dessert.
Low in calories, rich in fiber and essential nutrients, artichokes is a great addition to your diet. Just one medium
artichoke accounts for nearly half of the recommended fiber intake for women, and a third for men. In addition,
artichokes are one of the top 10 high antioxidant foods.
As one of the power-packed cruciferous vegetables, Brussels sprouts are one of the better high fiber foods. Rich
with antioxidants and anti-inflammatory properties, Brussels sprouts support healthy detox, and may reduce the
risk of some types of cancer.
Black beans are nutrient dense, and provide great protein and fiber to your diet. The high content of flavonoids
and antioxidants help to fight free radicals, reducing your risk of some cancers and inflammatory diseases.
While relatively small in comparison to some of the foods mentioned above, nuts are a healthy way to quickly
increase your fiber intake. Almonds are lower in calories and fats than walnuts, while higher in potassium and
protein. Walnuts however have been shown to improve verbal reasoning, memory, and mood, and are believed to
support good neurologic function.
Overall, fiber is everyone’s favorite kind of important nutrient: one that’s easy to get plenty of without thinking of,
comes in so many different forms that everyone can find something they like, and doesn’t require a lot of
laborious preparation or processing. Just eating plenty of fresh fruits and vegetables will give you as much fiber
as your body can use, so grab a bowl of fresh strawberries and celebrate having one less diet problem to worry
about.

Red Wine: Good or bad? ‑ Healthy benefits

Mon, 29 Jan 2018 13:13:12 GMT

Most people drink red wine for its delicious flavours, aroma and texture, all of which combine to create a
pleasurable experience. There is nothing quite as refreshing as the rich flavours in a glass of premium red wine. In
the past, people automatically assumed that all alcoholic beverages were bad for your health, but studies are
now proving this mentality wrong. However, drinking moderate amounts of red could actually prove beneficial to
your health.
Here we will take a look the top health benefits associated with red wine consumption.

Reduces Risk of Cardiovascular Disease

According to numerous studies cardiovascular disease is the leading cause of death among men and women in
the UK. We have known for quite some time that heavy drinkers are placed at a greater risk for heart disease and
stroke, but studies have shown that “moderate” red wine drinkers actually have their chances reduced
significantly.

Red wine contains a powerful antioxidant compound, resveratrol. This compound protects your heart and arteries
against the negative effects of saturated fat, which can help prevent cardiovascular disease.
Red wine consumption is directly linked to lower rates of blood clotting. As you may already know, a stroke
occurs when a blood clot is released and sent to the heart. Red wine has natural anti-clotting properties that help
prevent this from occurring.

High blood pressure is another common medical condition. High blood pressure or hypertension stresses the
organs while increasing the risk of cardiovascular disease. The good news is that red wine is believed to fight
hypertension by promoting a healthy circulatory system.
Numerous studies have been done which reveal a direct correlation between red wine consumption and lower
rates of heart disease. People who drank red wine on a daily basis were less likely to suffer from heart disease
than people who did not drink red wine. Going back to the benefits mentioned above, red wine works to lower a
person’s risk of cardiovascular disease by regulating cholesterol levels and reducing blood clotting.

Helps prevent cancer and slows down the aging process

Grapes – and of course wine – contains high levels of beneficial organic antioxidant compounds known as
flavonoids. These antioxidants work to neutralize potentially damaging free radicals that roam throughout our
body. Free radicals are found in the air we breathe, the food we eat, the water we drink, and even the beauty
products we use on our skin. Small amounts of free radicals will not cause any serious damage to our bodies, but
larger amounts are believed to cause early aging, illness and even increase the chance of developing certain
types of cancers.

A newer study suggests that the strong antioxidants of red wine can work against degenerative conditions like
Alzheimer’s, Type-2 diabetes and cardiovascular disease. Hand in hand with Alzheimer’s is memory loss, and a
study confirmed those who drank red wine had stronger memories than those who drank less or none at all.

Regulates blood sugar levels

One of the many health benefits associated with red wine is its ability to regulate cholesterol levels within the
body. Drinking just a single glass of red wine per day is known to lower “bad” cholesterol levels (LDL) while
simultaneously raising “good” cholesterol levels (HDL). While it is not going to prevent the onset of diabetes by
any means, regulating your blood sugar levels could help get your body back on track. The key thing to
remember is that your wine consumption needs to be in moderation. Too much red wine may have the opposite
effect by flooding your system with an excess of sugar, causing your glucose levels to spike.

How much red wine should I drink?

Now for the million dollar question: how much red wine should I drink to reap these health benefits? Since wine
contains sugar and alcohol, it is important that it should be consumed in moderation. Drinking half a dozen
glasses on a daily basis will eventually take its toll on your body, negating all of these benefits. A “normal” serving
is approximately one glass daily for women or two glasses daily for men. But keep in mind that the health
benefits of drinking red wine may also be influenced by genetics, physical activity, smoking, social life and your
environment.

The link between acupuncture and infertility

Mon, 29 Jan 2018 13:04:28 GMT

With many couples facing constant stress from work, finances, or other obstacles in life, health is usually
compromised. Often sleeping patterns alter, dietary and lifestyle choices are affected, and stimulants are
consumed in order to enhance work productivity.
Although used for thousands of years, acupuncture is relatively new to western society. Recent years have seen
an explosion of interest among westerners to address their health concerns through acupuncture. This has led to
more interest among health care providers and researchers, hence providing information of its effectiveness for
various health concerns––including improving fertility.

How does acupuncture work?

As a holistic approach,acupuncture ( http://www.physio-medicine.co.uk/news/what-is-acupuncture.html ) aims to
restore not only physical but also mental, emotional and spiritual well-being. It would seem that acupuncture is
the answer to all diseases. Well, this is not the case, but it is recognised as an effective cure for a wide range of medical problems. According to the World Health Organization, there are 28 conditions for which acupuncture
has been proved to be an effective treatment.

Stress is a way of life for many people these days. As chronic stress contributes to anxiety and depression, our
body does not have the opportunity to recover or respond to the early warning signs in the right way. The above
mentioned report suggests that acupuncture may be helpful to couples undergoing in-vitro fertilization, but we
can not say it with complete certainty whether it can boost fertility in general. However, the feedback from the
majority of women and men who have had acupuncture is that they have benefited enormously, feeling proactive,
relaxed, supported and nurtured throughout their treatment.

How can acupuncture improve fertility?

We see many women who suffer from pregnancy ailments seeking acupuncture for morning sickness,
headaches, backache,sciatica ( http://www.physio-medicine.co.uk/news/sciatica.html ) and also for general well
being during pregnancy.
But acupuncture is also recommended if you are in the planning phase of pregnancy. Studies have shown that
acupuncture can help support ovulation dysfunction and regulate the menstrual cycle, while it can help improve
sperm health in men as well.
Other research does suggest that acupuncture is effective in reducing stress. Since stress has been shown to
interfere with getting pregnant, it makes sense that reducing stress levels through acupuncture could theoretically
improve the odds of conceiving.
Acupuncture definitely improves blood circulation to the pelvic organs, including the ovaries and uterus. This
improved blood flow can help thicken the lining of the uterus, increasing the chances of conception. And last but
not least, it has been found to help with beta-endorphins release which helps reducing the risk of miscarriage or
ectopic pregnancy.
Acupuncture may also help correct problems with the body’s neuroendocrine system. It can help activate the
brain to release hormones that will stimulate the ovaries, adrenal glands and other organs that are involved in
reproduction. Acupuncture’s effect on the neuroendocrine system may also help infertile men by stimulating
sperm production.
Acupuncture infertility treatment produces few or no side effects while performing the same function as the drugs
do: stimulating the hypothalamus to effectively balance the endocrine system and its hormones and to get to the
root cause of female infertility as well as male infertility. It must be remembered that it takes two to conceive a
baby therefore the health of both parents is paramount to success.
The best first step to treating any fertility problem is to contact a specialist. If you do decide to try acupuncture,
look no further––except the upper middle part of this page andbook your appointment today ( http://www.physiomedicine .
co.uk/book-appointment.html).

What to expect during an acupuncture session

It is perfectly understandable if you feel slightly anxious about your first visit at Physio Medicine, especially if you
have never had acupuncture before. Acupuncture is based on the theory that vital energy flows through the body
along certain pathways. Acupuncturists try to balance this energy and restore health by stimulating specific
points along the pathways with thin needles. The sensation you experience is quite personal, and can be
experienced initially as dullness or tingling around the insertion site but this is often very pleasant. Once this
feeling settles down, you ease into a very restful state and making the session deeply relaxing and enjoyable.
We believe that it is important to make sure you are treated according to your own individual circumstances. On
your first visit, our highly trained acupuncture practitioner will take your medical history and lifestyle into
consideration, as well as making observational diagnoses. Then we offer a package of acupuncture sessions,
which provide the ideal support for your situation.

Say goodbye to allergies with acupuncture

Mon, 29 Jan 2018 12:56:42 GMT

The emergence of warmer days brings joy to our hearts. We should enjoy this time of year as we go from being
lazy and inactive to becoming revitalized, alive and reborn. Unfortunately for many this also means the season of
allergies, which may show up as sneezing, red itchy eyes, sinus congestion, drippy nose, scratchy throat and
headaches. While prescription and over the counter medications can provide temporary relief, they bring with
them a host of side effects while doing nothing to help overall health and prevention of allergies. Natural remedies
such asacupuncture (news/what-is-acupuncture.html), however, not only clear symptoms of allergies, but also
assist the body in achieving a state of balance by clearing the underlying cause of allergies and improve overall
health.

Types of allergies

For seasonal allergies, they occur mainly with pollen so it comes from plants, weeds, grasses and trees. You will
recognize pollen more in the spring, if you leave your car outside overnight and when you go out to it in the
morning, you will see a little, yellow dusting on the car’ surface… that is pollen. And if you have pollen allergies,
the symptoms will appear when that is in the air. Classically, it comes from trees early in the spring, so in April
and May. Then in May, June and July, it is the grasses that are at their worst, so people with allergies to various
kinds of grasses may feel it more. And then in the Fall, it is the weeds, so ragweed allergies may flare up in mid-
August to the end of September. That is classic, but it varies in different parts of the country.
For perennial nasal allergies, it means you are dealing with it year-round and these are usually indoor allergies like
dust mites, cockroaches animal dander and feathers. So individuals may have symptoms occasionally or
throughout the year, depending on what kind of allergies they have.

Acupuncture as an alternative treatment

Acupuncture is part of the Traditional Chinese medicine proven by observation and practice. The history of this
complete and integrated tradition dates back thousands of years. The main principles of acupuncture are
balance, peace and harmony. The healing process of this natural cure is centred around the patient rather than
the illness or certain isolated symptoms.

Acupuncture focuses primarily on the body as an energy system and helps stimulate the body’s own healing
process by focusing on treating the whole body. Therefore it offers a non-invasive way to treat allergies.
According to Traditional Chinese medicine every illness is a consequence of imbalances in the flow of Qi through
channels known as meridians. The symptoms and signs that are commonly associated with allergies relate to
imbalances in the Chinese meridian and organ systems of the body. These imbalances may stem from a variety
of causes, including poor diet, stress, pollutants, environmental toxins and constitutional weakness. If the
imbalances remain unresolved in the body, the functions of the organ systems are weakened. During the therapy
needles are inserted at specific points along the channels to stimulate the blocked flow of Qi and quicken the
body’s own healing process.

What can you do

In addition to acupuncture the following tips will help strengthen your immune system and keep you balanced.
Chinese herbal tea can be used to treat the widest range of conditions including allergic diseases. Ask for a
prescription by your acupuncturist. Eat local, seasonal foods and more raw foods in the warmer months staying
in balance with the natural cycles of nature. Avoid eating sugar and milk products as these increase mucous
production. Eat at least nine servings of vegetables and fruits per day. As this may be difficult, specific
supplementation can achieve this goal. Exercise and decrease stress or change your reaction to it. Assure
yourself plenty of rest, be happy and experience joy on a daily basis. The rebirth of nature shows us our own lives
are capable of this same rebirth.

The best first step to treating any health problem is to contact a specialist. If you do decide to try acupuncture,
look no further – except the upper middle part of this page andbook your appointment today ( http://www.physiomedicine .
co.uk/book-appointment.html). If you have any further questions about acupuncture please feel free
tocontact us (contact.html).

Acupuncture can reduce chronic pain

Mon, 29 Jan 2018 12:51:29 GMT

Acupuncture is one of the now widely-used methods of traditional Chinese medicine, which involves the insertion
of extremely fine and sterile needles through one’s skin at specified points on the whole body.
This healing method is most often used for pain relief, usually as a supplementary treatment. Western biomedical
science has long been trying to figure out the science behind traditional Chinese acupuncture and acupuncture
points.

Nowadays the most popular and widely-accepted western theory is that acupuncture releases endorphins –
acting as a kind of natural morphine, endorphins interacts with the receptors of the brain reducing the perception
of pain, and also triggering positive feelings in the body. Scientific studies suggest, the release of endorphins
explains how acupuncture treats pain, and why the treatment is also accounted for the prominently relaxed
feeling many people have during and after an acupuncture treatment.
Although explaining how acupuncture works in exact “Western terms” might be difficult, it is undoubted that as a
natural form of healing, acupuncture has the following benefits:
Provides drug-free pain relief.
Effectively treats a wide range of acute and chronic ailments.
Treats not only the visible and palpable symptoms of any disease and illness, but is also capable of treating the
underlying cause.

Traditional Chinese acupuncturists believe that illness and pain mostly occur when the body's “qi”, or vital
energy, cannot flow freely. This holistic approach of the traditional acupuncture helps to link the body, mind
and emotions of the patients as well.
Helps general well-being.

What types of pain does acupuncture treat?

Most people think that drugs and surgery are the most modern and most efficient remedies to relieve pain.
However, there are astonishing alternative medical methods proven to relieve pain just as competently as drugs.
Pain tends to come in two varieties: acute and chronic. And acupuncture treatment can be very helpful for both. It
has been proven to be very effective for a variety of musculoskeletal pain, such as pain in the joints and muscles,
as well as for chronic neck, back, lower back, shoulder, and knee pain.

In 2012, researchers conducted a study examining the effect of acupuncture treatment on chronic pain. The
research has included nearly 18,000 people being treated for chronic pain from osteoarthritis, headaches, neck,
back, or shoulder pain. It has evaluated true acupuncture treatments in comparison to one of two alternatives:
treatment as usual – including drugs – or sham acupuncture – needling at not the right acupuncture points.
The scientific research concluded the discovery that acupuncture treatment has a "clear and robust" effect in the
management and relief of chronic back, neck and shoulder pain, as well as of osteoarthritis and headaches.
It has also been proven that traditional Chinese acupuncture is a “safe and effective” method to treat children and
teenagers with chronic pain as well. Moreover, there are other situations such as addiction, stroke rehabilitation,
menstrual cramps, tennis elbow ( http://physio-medicine.co.uk/news/what-is-tennis-elbow.html (news/what-istennis-
elbow.html)) , carpal tunnel syndrome, asthma and infertility ( http://physio-medicine.co.uk/news/the-linkbetween-
acupuncture-and-infertility.html (news/the-link-between-acupuncture-and-infertility.html)) where
acupuncture may be useful as an adjunct treatment.

How long is the treatment?

Acupuncture can be very effective, but rarely does it fix all the physical problems in one treatment. Each patient is
unique and responds to acupuncture treatment differently, so the number and regularity of treatments can vary
from patient to patient, but be prepared to attend more sections for full recovery.
Since traditional Chinese acupuncture addresses the health of the whole body, there are people that seek
acupuncture treatment regularly to sustain good physical and mental health, as well as to improve their overall
well-being.

How to choose an acupuncturist?

When seeking help to reduce chronic pain by acupuncture treatment, the most important thing is to look for an
appropriate and professional expert. Always and only make appointments with licensed acupuncturists. Feel free
to ask around and find out if any of your friends have seen someone they would recommend. Or as the easiest
step, book ( http://physio-medicine.co.uk/#booknow ) an appointment now with our experienced and professional
acupuncturists.

Causes Of Back Pain

Fri, 26 Jan 2018 13:39:04 GMT

Back pain is a condition that many of us live with that we assume is just a part of growing older, and accept it as
an unpleasant necessity, kind of like going bald, digesting slower, a sort of gross, middle aged puberty. But back
pain is in no way innate to human nature or inevitable. It is unpleasant, unnecessary and can be dealt with easily!

Causes of back pain

The reason we have back pain may basically be summed up easily; we have ti because the nerves in our spine,
which is our central nervous system are being irritated or pressed upon. Our backs are particularly sensitive once
you get behind the muscle layer, and you can find all of the nerves there. This is why back pain and stiffness can
affect the entire body and cause pain everywhere. But why the nerves are pressed upon is a question of some
import.

Improper posture

Your spine is a double “s” shaped bone. It runs from your neck to your butt, and in below a whole sheet of
muscle and other tissues that can also press on it. If you slouch frequently, or have to sit frequently, you will be
pressing down on the nerve pathways, and they are more likely to become damaged hurt, or twisted in a way as
to hurt when you try to do certain movements. The muscles can also grow in a way from frequent sitting and
slouching that they will press the nerves, and can even inflame them.

Repetitive mopvement stress

If you do the same motion all day, you will notice over time that while the muscles may learn to adjust to the task
and make it simpler and less demanding, the nerves will frequently og ot ruin. This is because they are overused,
doing the same thing over and over again, and will start to deteriorate and be used up. They will cause quite a bit
of pain before they go, too, and may even cause quite severe things like lumbago to occur.

Improper alignment

Amazingly small problems, like crooked teeth, bad posture, and walking with a limp can build up over time to
really start to get at your back and neck. If your body is not properly aligned and not kept in proper posture, you
may experience some quite severe, unintended consequences. When you step and your feet aren’t aligned, or if
your back is constantly in a not straight position, it will end up hurting the sensitive nerves in your back, causing
all kinds of pain in the back and quite possibly the neck as well.

Alleviation Vs Prevention

At Physio Medicine, we understand that you need pain relief, but that this is only a short term goal and cannot be
the entirety of a cure. While we know that alleviation of pain, stiffness and discomfort is necessary immediately to
make sure that you can go on with your life and complete your job, we also know that unless we change
something about the way you handle your body, our cure will only be a short relief. This is why we seek to
alleviate pain at our sessions with the aid of a masseuse, a chiropractor or a physical therapist, and get you back
in shape, but we also handle work station assessments, we can give classes and help build muscle if it is
necessary. Once we see what is wrong, we can help prevent the same problems from recurring in the future, and
that is what medicine really is all about; not just treating symptoms but treating problems, which frequently
means getting to the root of the problem and eliminating it altogether.

Cashews: Nutritional information, Health Benefits

Fri, 26 Jan 2018 13:32:44 GMT

Cashew nuts are not only perfectly sweet, yet deliciously crunchy, they are also packed with energy, antioxidants,
natural minerals and vitamins. Their natural resources are essential for strong health. Cashew - or ‘caju’ in
Portuguese - coming from cashew trees that are native in Brazil, is one of the most used and trendy ingredients in
sweet, as well as in savoury meals all around the world.

It can be used in numerous ways in cooking. Raw, unseasoned cashews are very popular in vegan recipes, as
well as in Central Asian, Asian and Indian cooking. Many people prefer roasted and salted cashew nuts, which
turns them into healthy, yet tasty snacks.

Recently, it has also been discovered that a couple handfuls of cashews are proven equivalent of a prescription
dose of one of the most famous and widely-used antidepressant drugs. But cashew has a lot other amazing
healthy benefits.

6 health benefits of cashew nuts:

It prevents colon cancer. One of the major benefits of cashew is that it has high levels of proanthocyanidins and copper.These powerful antioxidants will fight cancerous cells in your body, helping to significantly reduce the risk of colon cancer.
Thanks to its high magnesium content, cashew nuts will lower your blood pressure. Magnesium is also important for bone health; therefore regular consumption of cashew nuts will strengthen your bones.
It highlights your natural hair colour. Copper helps in the production of melanin in the human body, which is responsible for the pigmentation of hair – as well as the skin and eyes. Since cashews are full of copper, it will help not only to revive your hair colour, but also to prevent grey hair.
Helps to keep your heart healthy. Cashews contain lower fat content than any other nuts, as well as being cholesterol free. Moreover, it contains fat in oleic acid form, which is considered extremely healthy for the heart.
Eating them will keep you away from heart diseases. Although cashew contains fat, it is mostly the healthy monounsaturated type. It is proven that replacing saturated fat in the diet with unsaturated fat will help increase weight and fat loss. Therefore integrating cashew into your diet can help with weight loss.
Regular, daily consumption of cashew nuts is proven to reduce the risk of developing gallstones up to 25%. Cashews are also high in zinc, vitamin E and selenium, which all play vital roles in boosting your immune system against infections, protein synthesis and the healing of wounds.

Allergies and pregnancy

Many people are allergic to nuts. So it is important, that if you have any known allergies, then be sure to check
with a healthcare professional before eating cashews in any form.
However during pregnancy, when consumed with moderation, eating nuts – such as cashew nuts – can reduce
the risk of your child being allergic to them. They are also a great source of macronutrients, as they contain all the
vitamins you need for the healthy development of your unborn child. Moreover, cashew nuts are rich in iron,
which will ensure the future mother not to get anaemic during pregnancy as well.

The takeaway

All in all, cashew nuts’ nutritional aspects are very amazing. Their high content of copper, magnesium,
phosphorus, and vitamin K, along with antioxidants, proanthocyanidins and the oleic acid, provide strong and
proven health benefits for everybody. Each nutrient of cashew plays vital role in providing bone strength and joint
flexibility, lowering blood pressure, vitalizing your hair, and protecting against infections, heart disease, and
cancer.
And you don't even have to worry about the fat - it's the good kind.

Can losing just one stone make a positive impact on your health?

Fri, 26 Jan 2018 13:23:33 GMT

Yes, definitely. If you are overweight, losing weight will bring you a range of important health benefits. The key to
success? Making realistic changes to your diet and level of physical activity that can become a part of your daily
routine. Evidence shows that the best way to lose weight is to make long-term changes to diet and physical
activity that result in a steady rate of weight loss.

Commit to change

Modern life can make it easy to eat and drink more than we realise and do little physical activity. The result is
often weight gain. To lose weight, we need to change our current habits. This means eating less – even when
eating a healthy, balanced diet – and getting more active.

Drastic diets and exercise regimes that result in rapid weight loss are unlikely to work for long, because these
kinds of lifestyle changes can not be maintained. Once you stop the regime, you are likely to return to old habits
and regain weight. Instead, choose diet and physical activity changes that you can make a part of your daily
routine, and stick to for life.

Reduce calorie intake

First of all, you should stick with a primarily plant-based diet containing fruits, vegetables, whole grains, beans,
nuts, and heart-healthy fats, like olive oil. Secondly, try to limit processed foods such as frozen meals, deli meats,
and refined carbohydrates, including pastries and white bread, which contain lots of empty calories in the form of
sugar and unhealthy fats.

If you follow these two guidelines, you will automatically be doing a third thing that is linked to reduced calorie
intake: eating more low-calorie foods. High-calorie foods like full-fat cheese and red meat pack more calories
ounce for ounce than low-calorie ones like vegetables, fresh fruits, and whole-grain cereal. Low-calorie foods are
also higher in fiber (news/fibre-rich-diet-key-to-long,-healthy-life.html). You can track your calories with an app to
see what you are consuming and where the calories are coming from.

Increase your energy

Physical exercise can give you an immediate surge of energy, but smart eating throughout the day will fuel you
with a steadier supply. With proper nutrition and well-timed meals, you will keep your blood sugar balanced. This
is important, since blood sugar spikes and drops are a leading cause of energy fluctuations. It can also help to
balance your serotonin, dopamine, and norepinephrine levels that keep your mood up and therefore your energy
from falling.

In order to maintain an even blood-sugar level, eat five to six times a day. In addition to your main meals, fit in
two to three 200-calorie snacks. Frequent eating can help to reduce feelings of anxiety and depression, since low
blood sugar can increase your level of the stress hormone cortisol.
Another way to combat your tiredness is to load your diet with foods rich in flavonoids, like blueberries,
blackberries, and acai juice. But the ultimate trick is to drink a lot of water throughout the day.

Feel the burn

Generally speaking, our bodies need to burn more calories than we eat in order to lose weight. Cardio is just one
form of exercise that can help contribute to this process. Regardless of the intensity, cardio is great for increasing
fitness levels and building stamina. There are many different types of cardio like walking, jogging and sprinting. If
you want to focus on fat and weight loss, you should choose walking because it burns the most fat per calorie
compared to jogging and sprinting.

Get moving

If you have a sedentary lifestyle you should get more movement in your life. Sitting too much is bad for your
health (news/boosting-productivity-at-work-may-be-simple-stand-up.html). It lowers your metabolism and
contributes to muscle loss and unwanted weight gain. Research suggests that standing at work provides big
health benefits and it even boosts your productivity.

Pilates is an option you have for exercising regularly even if you do not feel you have the time needed to get
started. Along with reducing the amount of stress pilling up in your life, Pilates helps you lose weight
(news/pilates-for-weight-loss.html). There are a wide variety of exercises included in Pilates that you can learn
and quickly add to your workout routine inching closer to the exercise that is right for you.

Find your motivation

Whether your motivation for undertaking these changes is better health, improved appearance or simply feeling
better about yourself, find your motivation and focus on it. Are you ready to change your habits?

Is a vegan diet better?

Fri, 26 Jan 2018 13:16:08 GMT

Meat-free diets have been very famous and widely known all around the world for thousands of years; although in the last decade their popularity had strongly increased as more celebrities such as Beyoncé, Ariana Grande have been reported to follow them.

What are the benefits of a Vegan Diet?

One type of vegetarianism is called veganism, and its dedicated followers abstain from not only eating meat, but also from using all ingredients of animal origin. They also refuse to wear garments made of animal skins, fur, wool or even silk. Veganism is ideally a combination of diet-conscious approach to life and a special lifestyle. Some people might choose to become vegans for ethical or environmental beliefs, while others choose it for health reasons.

Those following a strict vegan lifestyle would never consume eggs, cheese or other dairy products, and some would even reside from the consumption of honey – basically from any product or ingredient whose production is directly linked to animals.

Vegan diets benefit the body in several ways; recent research shows that people with Type-2 diabetes can highly benefit from a diet-conscious lifestyle. Those with the condition, who adopted a vegan diet, reduced their ‘low density lipoprotein’ cholesterol by 20 percent. A Vegan diet will also help lower blood pressure. A recent scientiﬁc research found that removing meat from your diet can lower the blood pressure by 10% which is equivalent to losing ﬁve kilos of body fat.

Furthermore, it is also undeniable, that vegan food is much richer in dietary ﬁber, which helps regulate bowel movements – not only preventing constipation, but also highly reducing the risk of colon cancer. Diﬀerent fruits, vegetables, whole grains, legumes and nuts – which are all the very foundation of vegan-friendly diet – have all have protective features against several popular chronic diseases. These products all have high content of potassium, magnesium, health-promoting folic acid, and the antioxidant vitamins C and E.

Are there any downsides to having a Vegan diet?

Putting all the convincing advantages of a Vegan diet aside, there are some draw backs.

Lack of protein

Iron deficiency

Expensive

However, people combat these draw backs by:

Using Nuts, beans, and plant based milks to compensate for the lack of protein.
Using supplements to increase iron intake and plant based alternatives (A Bowl of spinach is equal to
Meal preparation allows vegans to spend as little as £3 on their meals per day and

The biggest downside of vegan lifestyle is that it can be seriously dangerous for people with certain medical conditions. These include osteoporosis and certain types of diabetes. For this reason, it is critical to consult with your physician or a registered dietician when planning to adopt a vegan eating plan. It is also essential to remember that vegan diet should be strictly forbidden for children in their early years, as the lack of suﬃcient nutrients, fibre, vitamins and minerals can cause serious deﬁcits and diseases.

At the moment, there is no deﬁnitive answer as to whether or not being vegan is the best way to go. At the end of the day, the optimal diet for any person depends on a lot of factors. Depending on a person’s age, gender, activity level, metabolic health and personal preference, vegan diet may be appropriate for some people, but not for others.

The most important thing to remember if you decide to go vegan is to include all essential elements in your diet or make sure to take appropriate supplements. Check what you eat and what your meals lack, talk to your physician and always listen to your body. It knows best what is good for you and what not.

All about Sciatica and how to reduce your pain

Fri, 26 Jan 2018 13:16:05 GMT

What is Sciatica?

Sciatica, or sciatic neuritis, is a condition when pain is radiating from the back down the front, outside, or back of the leg. The symptoms usually appear only on one side of the body, however, certain causes may result in pain felt on both sides of the body. Lower back pain might be present, as well as numbness or weakness of some parts of the leg or the foot.

Sciatica is usually the result of a spinal disc herniation, or a slipped disc, but other reasons might be the cause as well, such as pelvic tumors, pregnancy, or several syndromes.

Spinal disc herniation that is pressing on one of the lumbar or sacral nerve roots is the primary cause of the condition, making up about 90% of the cases. The pain subsides when the tear in the disc heals and the inﬂammation ceases.

Another main reason is pregnancy, when the weight of the fetus is pressing the sciatic nerve during sitting. Usually this does not aﬀect the health of the mother or the baby, however, the condition can have an indirect eﬀect, if the numbing of the legs causes loss of balance and falling. Unfortunately, there is no treatment for pregnancy induced sciatica.
Sciatica can be diagnosed by physical examination and the knowledge of the history of the symptoms. If the pain is radiation typically in one leg, and the patient also shows one or more neurological indicator, such as nerve root tension or neurological deﬁcit.
The commonly used diagnostic test is the Laségue's sign, or the straight-leg-raising test. The test is positive, when the person is lying on their back, and pain shoots below the knee if they raise their legs 30-70 degrees. In some cases, imaging tests, such as computer tomography or magnetic resonance imaging might be necessary to diagnose the lumbar disc herniation.
When the cause of sciatica is lumbar disc herniation, the condition resolves itself in weeks or a couple of months, depending on the severity of the herniation. There does not appear to be a diﬀerence between leading an active lifestyle, having physical therapy, or staying in bed.
Medicines are commonly prescribed for the condition, however, evidence for analgesics, opioids, muscle relaxants, and steroids are poor. Some evidence suggests that spinal cord manipulation is an eﬀective treatment, as well as having a discectomy, that is surgically removing part of the disc.
Sciatica most commonly develop in people in their 40s and 50s, men are more aﬀected by it than women. It is estimated, that 2-40% of people have sciatica during some point of their lives.

How to reduce your pain

A large proportion of our patients with sciatica have responded quite well to acupuncture, both for acute pain relief, and also for help with managing and resolving their condition over time. While acupuncture cannot heal the structural issues of the lower back that cause sciatica, it is a useful, side-effect free treatment for the management of the pain. Physio Medicine offers acupuncture sessions from as little as £35.

Heat packs and pads are a useful treatment method for pain reduction from Sciatica . When this is combined with massages from a qualified physiotherapist the tight muscles adding pressure to the nerve will loosen and the pain fighting endorphin's will be released. This is aid in reducing the common sciatica symptoms of the burning sensation down the legs or the throbbing sensation within the foot.

The benefits of Yoga

Fri, 26 Jan 2018 13:16:02 GMT

Looking at what Yoga can do for you!

Yoga is said to be an eﬀective treatment against the development of many diseases, such as cancer, asthma, or heart disease, however, the results of such studies are unclear and inconclusive. Nevertheless, despite the fact that this practice might not have healing powers, it is still one of the best methods to reduce stress and alleviate some minor health problems, the best known and most practised is Hatha yoga.

Yoga combines breathing exercises, physical movements, and focus on what you do, which after time and with regular participation leads to better sleep, increased energy levels and muscle tone, improved circulation, relief from muscle pain and stiﬀness, and an overall better general health.

The restorative posture in yoga is known as Downward dog, it is the resting pose to regain breath before moving on to the next posture. Nowadays Bikram yoga (or hot yoga) has become extremely popular as well, it was developed in the second half of the 20th century in Los Angeles, it is a series of 26 asanas that is ideally practised in a room heated to 40.5 °C with 40% humidity, that mimics the climate of India.

Since yoga requires a lot of stretching and strikingly diﬀerent poses, it is best to wear some form ﬁtting but stretchy clothing, yo can buy speciﬁc yoga gear in any sports equipment store. Yoga is usually practised on a yoga mat, barefoot, but some asanas might require some special equipment, like yoga blocks to help you with your balance and posture. Yoga can be practised at home on your own, however, it is best to visit some yoga classes with professional teachers to ensure that you learn the correct postures, otherwise you might accidentally hurt yourself.

A Common Sports Injury

Fri, 26 Jan 2018 13:15:58 GMT

Sports injuries are quite common. Here is a typical scenario:

Sports injuries are quite common. Here is a typical scenario:
Take a person, any person, who does not have the time to do sports on a regular basis, because they work for a
living, and area professional. This person would like to get out, but simply does not have the time, commute is
too long, work is too hard, life is too demanding. And then Labor day weekend comes around, and old high
school buddy Joe says, “hey, wanna go toss the pigskin?”
This sounds like the best idea on earth, just what is needed! Activity that will refresh and replenish, moving
around in the open air, oh God, when do we start? Some rounds go down, pigskin is tossed, until Joe goes long,
our fictional person throws, and at that very moment the shoulder feels like it straight up exploded. He falls to the
ground, covered in a cold sweat feeling like its all over. The worst has happened: our fictional character has just
suffered a sports injury.

Causes Of Sports Injuries

Sports injuries are caused, most of the time, by making a wrong move, or a move too hard too fast, which causes
a tear, a dislocation, or a jamming or a violent stretch which will then leave you hurt, aching, and possibly with
irreversible damage. If you are no longer used to sports, and have not played in a while, make sure you stretch
and prepare your body for doing something that it is simply not used to doing. If you did not do stretches before
going to do a sports activity, especially a rigorous one, there is a pretty high chance that you will suffer a sports
injury, as your body is not used to and is unprepared for this activity you are going to be doing. The older the
person is, the more true this becomes.

Preventions and solutions

When it comes to any sort of accidental occurrence, the most important thing to talk about is prevention. As no
one suffers from an accident on purpose (unless you act in Jackass), you need to maximize your likelihood of
avoiding an accident. This can be done in the case of sports injuries by doing stretches, having appropriate gear,
and by easing yourself into the activity you are doing.
But if injuries do happen, the thing to do is to get physical therapy () afterwards. This will rehabilitate your sports
injury, and afterwards, you can go back and have a massage (shop/sport-massage.html)on the regular, to make
sure that your muscles are not atrophied and that you will be ready for your next annual sports activity and not
suffer an injury.

Acupuncture can reduce chronic pain

Fri, 26 Jan 2018 13:15:55 GMT

Acupuncture is one of the now widely-used methods of traditional Chinese medicine, which involves the insertion
of extremely fine and sterile needles through one’s skin at specified points on the whole body.
This healing method is most often used for pain relief, usually as a supplementary treatment. Western biomedical
science has long been trying to figure out the science behind traditional Chinese acupuncture and acupuncture
points.
Nowadays the most popular and widely-accepted western theory is that acupuncture releases endorphins –
acting as a kind of natural morphine, endorphins interacts with the receptors of the brain reducing the perception
of pain, and also triggering positive feelings in the body. Scientific studies suggest, the release of endorphins
explains how acupuncture treats pain, and why the treatment is also accounted for the prominently relaxed
feeling many people have during and after an acupuncture treatment.
Although explaining how acupuncture works in exact “Western terms” might be difficult, it is undoubted that as a
natural form of healing, acupuncture has the following benefits:
Provides drug-free pain relief.
Effectively treats a wide range of acute and chronic ailments.
Treats not only the visible and palpable symptoms of any disease and illness, but is also capable of treating the
underlying cause.

Traditional Chinese acupuncturists believe that illness and pain mostly occur when the body's “qi”, or vital
energy, cannot flow freely. This holistic approach of the traditional acupuncture helps to link the body, mind
and emotions of the patients as well.
Helps general well-being.

What types of pain does acupuncture treat?

Most people think that drugs and surgery are the most modern and most efficient remedies to relieve pain.
However, there are astonishing alternative medical methods proven to relieve pain just as competently as drugs.
Pain tends to come in two varieties: acute and chronic. And acupuncture treatment can be very helpful for both. It
has been proven to be very effective for a variety of musculoskeletal pain, such as pain in the joints and muscles,
as well as for chronic neck, back, lower back, shoulder, and knee pain.
In 2012, researchers conducted a study examining the effect of acupuncture treatment on chronic pain. The
research has included nearly 18,000 people being treated for chronic pain from osteoarthritis, headaches, neck,
back, or shoulder pain. It has evaluated true acupuncture treatments in comparison to one of two alternatives:
treatment as usual – including drugs – or sham acupuncture – needling at not the right acupuncture points.
The scientific research concluded the discovery that acupuncture treatment has a "clear and robust" effect in the
management and relief of chronic back, neck and shoulder pain, as well as of osteoarthritis and headaches.
It has also been proven that traditional Chinese acupuncture is a “safe and effective” method to treat children and
teenagers with chronic pain as well. Moreover, there are other situations such as addiction, stroke rehabilitation,
menstrual cramps, tennis elbow, carpal tunnel syndrome, asthma and infertility where
acupuncture may be useful as an adjunct treatment.

How long is the treatment?

How to choose an acupuncturist?

Advice For The In Home

Fri, 26 Jan 2018 13:15:52 GMT

Housework taxes the body with a vengeance. Lifting bags, children, carrying heavy objects, moving furniture,
bending in unnatural angles to sweep up, mop or vacuum, the potential sources of back, muscle and tendon pain
are virtually limitless. As many of these tasks need to be repeated daily, it is small wonder that old grannies
complain of back and hip pain.

The Solution

These pains are preventable, with an occasional massage. If you feel like your back or neck, shoulders, or any
other tendons are stiffening up, perhaps it is time to visit a masseuse. A masseuse will help you by redirecting
blood flow to the affected areas, before they stiffen up or atrophy. Chronic, nagging pains can also be cured, as
nerves also benefit from the stimulation that a good massage can give them.

Your muscles will also be strengthened from being massaged, and become stronger, with more adequate blood
flow, and they will be more capable of lifting and work in general. There are also some great exercises you can do
to prevent the back pains from becoming worse, or from becoming a chronic condition. Most of these are not
tiring at all, they just require the muscle itself to be active and for the blood to go and flow through the affected
area. Weights can be supplemented by household items that are comfortably heavy; heavy enough to feel being
lifted, but not heavy enough to require you to strain yourself when doing a curl, for example. Bottles of water are
perfect for these light exercises, and can serve as a hydration tool, as well!

What To Do With Back Pain

For existing conditions, however, massage (shop/sport-massage.html) is needed, as exercise can put strain on a
ligament, tendon or muscle that is badly warped or contorted. The given tissue or organ will need to first be
nursed back to health with the relaxing help of sports massage, and only afterwards can it be strengthened.
Before starting any exercises, you should consult with your physician, as they will know enough about your
physiology to be able to advise you on the best course of action to take for you, and what exercises you should
or shouldn’t pursue.
Just remember, you do not have to live with back pain, it can be lifted off of your shoulders!

Back Pain At Work

Fri, 26 Jan 2018 13:15:49 GMT

Depending on what kind of work you have, you will most likely experience back pain at one point or another.
Almost all jobs require a set of repetitive motions to be performed, and this can cause anywhere from moderate
to severe back pain. Luckily, there is relief from back pain, and there are several things you can do to minimize
your risk of severe lower back pain, compressed nerves in the back, sports injuries, and stiffness of the back as
well as shoulder and neck pains and sciatica, or pains of the sciatic nerve.

Physical labor

There are typical problems associated with physical labor, like herniated discs and other problems. Many times
the back pain is due form the muscles being over exerted, and the nerves in the spine being compressed form
having to flex muscles and lift objects. The lower back can suffer extremely in these cases, as this is where most
of the nerves are located and they will start to hurt from being compressed and from having extra weight on
them.

Factory work

Doing the same exact movements over and over again in the same way will cause your ligaments and your joints
to wear out and get ruined. Factory work usually requires an individual to perform the exact same set of
movements for 8 hours each day, which is quite a significant amount of time, and is plenty enough to sustain a repetitive motion injury; this is an injury that is due to repeating a motion over and over again. Ligaments and
tendons do eventually snap and break, and joints fail as well when they become too worn out.

Office work

Usually thought of as nice cushy jobs that most of the middle class aspires towards, office jobs actually wreak
havoc on your back, because, as it turns out, human spines are not designed to be seated for 8 hours a day, and
react quite badly to being forced to being in this situation. Upper back problems and neck pain are also very
typical of work involving staring at screens and typing on keyboards.

Relief

You can get quick and easy back pain relief and also prevent back pain before it occurs. Physio medicine is
designed to accommodate the backs of any and all workers, regardless of what kind of job is causing them back
pain. Massage can loosen up knotted muscles and can realign your back so that your nerves can go back to their
original position.Physical therapy can help you with more severe problems and more chronic back pain, and this
may require you to perform exercises for back pain, which will relax your muscles and compensate the
movements that you have to perform at work that stresses your back.

Prevention

By going with you to work and performing work place assessments, physical therapists can make your work
station more ergonomic, and find ways for you to perform your duty without ruining your back. By getting
physical therapy early on, you can stop problems from becoming too severe, and you can also stop injuries from
manifesting due to repetitive motion stress by treating the problem in time, and by changing the movement or
movements that are causing your problems. Talk to one of our expert physical therapists and see what physio
medicine can do for you! Your back will thank you for it!
Follow us
( https://www.facebook.com/physio.medicine/ )
( http://www.linkedin.com/company/physiomedicine )
Islington Clinic
2 Muriel Street,
2nd floor
London, N1 0SF
City Clinic

Benefits of lemon water

Fri, 26 Jan 2018 13:15:45 GMT

There are several reasons why you should always have lemons at home. They are not only very rich in Vitamin C,
but will also help cleanse the acidic built-up in the body, stimulate proper stomach acid and bile production,
fasten digestion.

Citrus-flavoured water has been known for its health benefits ever since ancient Rome, but new evidences
proving its further benefits have just begun to surface within health and fitness circles.

Proven benefits

Lemon water is insanely inexpensive to make.
It aids in digestion. Lemon water not only helps healthy digestion, but it is also efficient in removing the toxic
substances. It is also an excellent solution for heartburn, bloating and several digestive disorders detoxification.
Through its effect of stimulating the liver, lemon water will increase and fasten the elimination process of toxins from the body.
The antioxidants in lemon water can help reduce the number of pimples, as well as the wrinkles’.Due to its detoxification effect, it will help maintain the beauty and smooth touch of skin. It is also useful for preventing scars or age spots.

Drinking lemon water first thing in the morning gives the body a chance to absorb the Vitamin C and Potassium
contained in the lemon the most effectively. It will provide the immune system with a useful boost.
Recent studies have shown people who maintain a more alkaline diet lose weight faster. Therefore drinking a
big cup of lukewarm lemon water first thing in the morning should be an important part of your diet and daily
exercise routine. Lemons are also high in pectin fibre, which will help you fight hunger cravings during the day.

How to make the perfect lemon water

Go straight to the kitchen after waking up and pour a glass of lukewarm water for yourself. Do not use boiling
water, as it will destroy some of the enzymatic properties of the fresh lemon juice.
Cut a lemon in half. Don’t use bottled lemon juice. If you weigh less than 65 kg use only half a lemon. If you
weigh more or trying to lose weight, use the whole lemon.Squeeze the juice of the lemon directly into your glass of water. Always avoid using sweeteners.
Drink and repeat at least every morning. You can also drink lemon water during the day, whenever you feel needed.

Making sure your body is well-hydrated during the day is very important, although if you want to drink more than 3 decilitres (12 ounces) of lemon water a day, it is best to drink it gradually over time, since it will accelerate body detoxification.

It is advised to drink lemon water at least 15-30 minutes before a meal to get the most energy and nutrients. It is
also very important to thoroughly wash your teeth an hour after, as the acid in lemon juice can erode tooth
enamel, making your teeth sensitive and more prone to cavities.

Other flavoured waters

You don’t have to worry about getting sick of lemon water; you can always use different ingredients. Adding
different fruits and herbs to your water will not only help include the essential vitamins and minerals in your daily
intake, but will also help you to drink your daily recommended water intake.
Here are some of the classic and most popular flavoured water ideas that will provide different health benefits to
your body and mind:
Cucumber and lemongrass water
Strawberry, raspberry and blueberry water
Watermelon and mint water
Lime and basil water

Boosting productivity at work may be simple : Stand up

Fri, 26 Jan 2018 13:15:42 GMT

Unfortunately in today’s modern world, most of us spend most of our days slumped over a computer desk at
work and our evenings bent over looking at our devices. There is very little time when we are not in this fatal
position.

Physiotherapists warn us by saying that sedentary lifestyle and bad posture in general can lead to serious
problems in later life. If people do not make changes soon it could lead to the development of a hunchback and a
spine that cannot be straightened.

Sedentary lifestyle

Sitting too much is seriously bad for your health. People who sit a lot have an increased risk of diabetes, heart
disease and early death. Additionally, sitting all the time burns very few calories, and many studies have linked it
to weight gain and obesity. Working in an office, for example, which is usually followed by relaxing in a chair or
sofa at home, or possibly sitting at a bar or restaurant, means sitting for most of the hours in a day.

Previously, it was thought that twenty minutes of daily exercise provided a baseline for good health. And while
exercise does hedge against the risks associated with inactivity, even individuals who exercise regularly are at
higher risk of contracting serious disease if they are in the habit of sitting through most of the day.

How should I work?

Evidence has shown that working on a tablet or laptop is much worse than working at an organized work station
with a desktop computer. It has become such as a problem that it has even been called “text neck”. If you are
going to work for a long period then make sure you are set up correctly, with your feet on the floor and on a chair
that supports your back. Avoid looking at your laptop on your bed or couch, as this is much worse for your back.

Enhance your productivity with a standing desk

Fortunately, standing desks, also called stand-up desks, are becoming increasingly popular these days. A
standing desk is basically a desk that allows you to stand up comfortably while working. Many modern versions
are adjustable, so that you can change the height of the desk and alternate between sitting and standing. These
are referred to as height-adjustable desks, or sit-stand desks. Although research is still in early stages, it does
appear that using a standing desk can have impressive benefits for health. It may also increase productivity. At
the very least, using this type of desk can partly negate the harmful effects of sitting too much.

A common concern about standing desks is that they hinder daily tasks, such as typing. While standing each
afternoon may take some getting used to, standing desks appear to have no significant impact on typical work
tasks. Considering that standing improves mood and energy as well, using a standing desk is more likely to boost
productivity rather than hinder it.

It is time to take a stand

Scientists say that exercising for thirty minutes a day a while being at rest for the other twenty three and-a-half
simply is not enough. The first step toward leading a less sedentary life is to count the number of hours you sit
each day. Once you start counting, you are more likely to change your behaviour. The next step is setting
achievable goals and finding opportunities to incorporate greater physical activity – and less time sitting – into
your daily life.
For example, at work, put your feet on the floor, sit up tall, and put your arms by your sides. Pull your shoulders
back, squeeze your shoulder blades together, and then reach your fingers towards the ground while tucking your
chin in to lengthen your back. Keep your eyes forward as you feel your back stretch. Stand up or move for one to
three minutes every half hour; and when watching television, stand or exercise during commercials.
Weight gain is ultimately caused by taking in more calories than you burn. While exercise is the most effective
way to burn calories quickly, simply choosing to stand instead of sitting can also be beneficial. There is no doubt
that spending more time on your feet is beneficial for heart health.
Physio Medicine has designed an on-site workstation assessment and training programme ( http://www.physiomedicine .
co.uk/treatments/workstation-assassment.html) to enhance flexibility, endurance and mobility whilst at
work. We also provide individual workstation assessment, group workstation assessment, posture advice
presentations on current set-up and the required changes that need to be made to make the given workstation
ergonomic. Book now ( http://www.physio-medicine.co.uk/book-appointment.html ) for a professional 1 hour
workstation assessment

Can a hot bath beat a bike ride for good health?

Fri, 26 Jan 2018 13:15:36 GMT

As soon as you get home, the first thing you want to do is run yourself a soothing, hot bath.
Now, the latest research shows that baths are not only great for unwinding and soaking away the stresses of the
day, they can also play an important role in boosting your immune system, help skin conditions like eczema and
even alleviate serious medical disorders. Warm baths can also help lower blood sugar levels, relieve painful joints
and muscles, and help to keep your bowels working properly. Not to mention that it is an amazingly good therapy
for lower back pain.

Feel the heat

A hot bath is liquid psychotherapy. It raises our body temperature and as our body temperature rises we sweat.
Sweating helps to bring toxins to the surface of our skin so they can be eliminated through the largest organ of
our body, our skin. Detoxification is enhanced even further by increased circulation. Heat encourages the deeper flow of blood and lymph fluids as the vessels dilate. Higher temperatures also boost body functions, including
heart rate and metabolism. With our bodily processes efficiency increased, detoxification is enhanced.
Hot baths are also goods for slight colds and headaches as well as refreshing tired feet. Pour enough hot water
into the bath or a bowl to cover your feet and ankles and add a few drops of an essential oil such as lavender,
peppermint, thyme or lemon. Finish by rinsing your feet with cold water.
Hot bath can also help lower blood sugar levels, relieve painful joints and muscles, and help to keep your bowels
working properly. Yeast infections such as thrush can be helped by adding three or four cups of cider vinegar,
preferably organic, to your bath of warm water. It is also very good for detoxifying the body as the vinegar helps
to restore its acid/alkaline balance.

For skin conditions such as eczema, hives or rashes, adding some baking soda (sodium bicarbonate) to your
bath can make a big difference. It acts as a mild antiseptic, opens the pores and relieves itching and skin
irritation. Fill the bath with lukewarm water, add about a pound of baking soda and mix well.

Flow of endorphins

During this increased temperature your body releases endogenous opioid peptides, which are primarily
endorphins. That is why you might feel like a new person after a hot bath. This natural chemical makes you feel
good and strengthens our immune system, improves sleep and helps prevent headaches.
Endorphins are the same chemicals released when you exercise. In fact, a hot bath post-exercise is a great way
to ease sore muscles, aches, and pains. The increased circulation helps elimination the lactic acid build-up in our
muscles that occurs from a hard workout.

The ultimate way to relax

Finally, the heat increases our ability to release muscle tension and relax. Studies show that hot water immersion
can significantly enhance the balance between our parasympathetic (relaxation) and sympathetic (stress)
components of the nervous system. Essential oils can enhance our relaxation response in the bath. We breathe
differently when we are around a scent that we love, so add 6-12 drops of your favorite essential oil or sprinkle 3-
5lb of sea salt into the water and mix in well for a thoroughly relaxing bath.

Contraindications

There are some complications from a hot bath if you suffer from a chronic condition, so check with your doctor
before heat hydrotherapy. Hot bathing is also not recommended if you are pregnant.
Do not make your bath crazy hot. Superheated baths actually get your nervous system revved up, and the
relaxation is a bit of an illusion. And remember: trigger points are eased by heat, and usually irritated by cold.

Hydrate for enhanced elimination

You sweat under water. In a hot bath, oddly enough, you can really lose a quite a lot of fluid. A headache is the
most common consequence of dehydration so you must replace lost fluids to feel good after a hot bath. Being
dehydrated can reverse some of the benefits you just gained. Be sure to drink water before and after the bath to
stay hydrated. Now it is time to fight the seasonal depression: have a bath and relax.

Sports Massage at Physio Medicine

Wed, 20 Dec 2017 11:56:59 GMT

Learn about the benefits of sports massage and book your next massage at Physio Medicine in London.

If you do regular physical exercises, you may experience a repeated soreness or pain in some of the muscles, ligaments or supporting structures of your musculature. Doing any kind of repetitive activity can cause chronic and structural problems over time.

Why sports massage?

Sports massage can help you ease soreness and pain caused by exercise and repetitive activities. Massage helps your body’s natural defences to heal itself by helping to improve blood flow to areas that feel soreness, pain and discomfort.

Contrary to its name, you can treat any type of muscle pain and non-sports related soreness with sports massage. It can be very useful in treating strain and discomfort from repetitive activities, such as those experienced while working at a desk. Many of the patients we treat with sports massage at Physio Medicine have strain caused by working at a computer or from bad posture.

Long-term benefits of massage

While sports massage can be great at dealing with acute conditions such as muscle strain caused by overexerting yourself at the gym, it can be particularly useful in managing and improving chronic conditions such as back pain, carpel tunnel syndrome and Scheuermann’s disease .

Repeated stress or over-strained muscles can lead to torn ligaments and tendons. It is always better prevent injuries from occurring. This is where regular sports massage can be a great addition to your fitness regimen by helping you alleviate these symptoms before they can become major problems. With regular massage your muscles will have regular and adequate blood flow and your tendons will be stronger and more flexible. This can go a long way to help you prevent injuries and stay healthier for longer.

Regular sports massage can be a great addition to your healthy lifestyle.

Sports massage to boost your performance

One of the main reasons why sportsmen and sportswomen get regular massage is because it helps them to boost their sports performance. Sports massage helps you get more out of the musculature you already have by boosting your blood flow to muscles and improving flexibility.

Try having regular sports massage as part of your fitness or sports regimen and see for yourself how you can achieve better results physically.

Sports massage for rehabilitation

If you have injured a muscle or ligament and you want to heal faster and better, sports massage is a great addition to your rehabilitation programme.

While different injuries can take different times to heal - and depending on the severity of the injury may never completely heal to its original health - you can use massage to improve your chances of getting better. Our patients regularly tell us that massage helps them to reduce their pain and speed up their recovery

Book your next sports massage with Physio Medicine in London

If you want to be treated for an injury or would like to include regular sports massage into your lifestyle, please consider booking your next treatment with Physio Medicine in London. We have a highly experience team of physiotherapists and sports massage therapists and can offer treatment in our City of London, Islington and Wembey clinics. We also offer discounts when you book a block of appointments together.

Learn more about our sports massage treatments and book today.

You can also call us on 0207 8370 586 or 07960 143 416 to book an appointment.

Insomnia

derek.oliver@infoserve.com (Derek Oliver) — Wed, 08 Nov 2017 09:59:55 GMT

Tennis Elbow

derek.oliver@infoserve.com (Derek Oliver) — Wed, 08 Nov 2017 09:59:06 GMT

Pilates and yoga for anti-aging

_dm_templates@dudamobile.com (John Miller) — Wed, 24 May 2017 10:35:33 GMT

 Getting older is a natural part of life.

How you will feel as you get older depends on many things, including what health problems run in your family and the choices you make. If you take good care of your body and learn positive ways to deal with stress now, you can slow down or even prevent problems that often come with getting older.

It is never too early or too late to change bad habits and start good ones. No matter when you start, a healthy lifestyle can make a difference in how you feel and what you can do.

Stay healthy with regular exercises

Instead of stressing out individual parts of the body – which can lead to imbalanced muscle workouts, back pain, joint pain and even serious injury – both yoga and pilates targets the core and exercise the body as a single unit. Every inch of your body will be carefully stretched and worked out without creating undue stress on any single muscle group.

Men and women who stay active as they age are not just healthier physically; they stay sharper mentally and are less likely to suffer from depression. Joseph Pilates, who developed the pilates workout method, said: “We retire too early and we die too young, our prime of life should be in the 70s and old age should not come until we are almost 100!”

Try pilates

Pilates is the perfect workout for both lifelong athletes entering their golden years, and those who have not exercised in decades but see the need as joints begin to stiffen and muscles ache. A routine can be tailored to your specific needs and goals, to slowly but surely make you stronger and more at ease in your new body – all without sprains, strains, or exhaustion.

Try yoga

A study confirmed that yogic practice actually plays an important role in the balance of the stress hormone cortisol in the brain. Elevated cortisol levels may actually contribute to memory related issues such as dementia and Alzheimer’s disease, yoga keeps them maintained.

Attend classes at Physio Medicine

At Physio Medicine, our pilates instructors are well equipped to design personalized fitness programs, treat aches and injuries, and help seniors of all ages and abilities keep active as they age. All exercises are conducted in sitting or standing positions with modifications given as needed. Movements are designed to be safe and beneficial for people with diverse health conditions, including osteoporosis, arthritis, and neurological conditions. People of all ages are also encouraged to join our classes and new participants are welcome to enroll any time.

Let us help you feel the best you have felt in years. Book an appointment today.

Short-term use of opioids implicated in protracted pain, new study finds

_dm_templates@dudamobile.com (John Miller) — Wed, 24 May 2017 10:28:56 GMT

 When it comes to prescription pain medications, there is a lot of misinformation out there.

Whether you are searching for information about how they can help you relieve pain or reading the latest tabloid story about a celebrity addict, separating fact from fiction can be tough. A recent study revealed that prescription painkillers often make chronic pain worse.

Physical impact of painkillers

Most people who take opioids for more than 2-4 weeks will develop a tolerance to the medication. It is because the brain responds to the pain medicine by increasing the number of receptors for the drug, and the nerve cells in the brain stop functioning. Then the body stops producing endorphins – these are the body’s natural painkillers – because it is receiving opiates instead. The degeneration of the nerve cells in the brain causes a physical dependency on an external supply of opiates, and reducing or not taking the pain killers causes a painful series of physical changes, known as withdrawal.

Tolerance means patients may need to increase dosage to feel the same effect, and they may go through withdrawal if they stop taking the medication. This is a natural process, and it is not to be confused with addiction.

The chance of becoming addicted to pain medications is very low if the patient follows the physician’s guidelines. People with a personal or family history of addiction have a greater risk of becoming addicted.

Pain killers may actually increase pain

During the study, the researchers discovered that rats who were subjected to morphine treatment experienced a paradox and a peculiar effect – they experienced more pain. According to the team, a few days of morphine treatment resulted in chronic pain in mice that continued for months, even after when the treatment was stopped.

The researchers believe that the implications of the study in humans taking oxycodone, morphine and methadone are huge. A short-term decision to take these drugs can actually produce long-term effects that can make the pain worse.

For those who are addicted to narcotic pain medications, a detoxification program is often needed. Pain killer addiction is a chemical, physical disease, one that requires expert medical treatment in a safe, humane environment.

Long-term consequences

Pain medications will not fix you pain, they simply mask your symptoms; they do not treat the root cause of your pain. That is why physicians need to focus on making a diagnosis and addressing the cause of the pain whenever possible to help improve your function rather than just how you feel.

Breaking the cycle of pain

You need to start working on improving your condition, because prescription pain medications on their own, are not therapeutic. If you have any question, do not hesitate to contact us for an evaluation, and see what our physiotherapists can do for you!

Acupuncture can reduce chronic pain

_dm_templates@dudamobile.com (John Miller) — Wed, 24 May 2017 10:28:56 GMT

This healing method is most often used for pain relief, usually as a supplementary treatment. Western biomedical science has long been trying to figure out the science behind traditional Chinese acupuncture and acupuncture points.

Nowadays the most popular and widely-accepted western theory is that acupuncture releases endorphins – acting as a kind of natural morphine, endorphins interacts with the receptors of the brain reducing the perception of pain, and also triggering positive feelings in the body. Scientific studies suggest, the release of endorphins explains how acupuncture treats pain, and why the treatment is also accounted for the prominently relaxed feeling many people have during and after an acupuncture treatment.

Although explaining how acupuncture works in exact “Western terms” might be difficult, it is undoubted that as a natural form of healing, acupuncture has the following benefits:

Provides drug-free pain relief.
Effectively treats a wide range of acute and chronic ailments.
Treats not only the visible and palpable symptoms of any disease and illness, but is also capable of treating the underlying cause.
Traditional Chinese acupuncturists believe that illness and pain mostly occur when the body's “qi”, or vital energy, cannot flow freely. This holistic approach of the traditional acupuncture helps to link the body, mind and emotions of the patients as well.
Helps general well-being.

What types of pain does acupuncture treat?

Pain tends to come in two varieties: acute and chronic. And acupuncture treatment can be very helpful for both. It has been proven to be very effective for a variety of musculoskeletal pain, such as pain in the joints and muscles, as well as for chronic neck, back, lower back, shoulder, and knee pain.

In 2012, researchers conducted a study examining the effect of acupuncture treatment on chronic pain. The research has included nearly 18,000 people being treated for chronic pain from osteoarthritis, headaches, neck, back, or shoulder pain. It has evaluated true acupuncture treatments in comparison to one of two alternatives: treatment as usual – including drugs – or sham acupuncture – needling at not the right acupuncture points.

The scientific research concluded the discovery that acupuncture treatment has a "clear and robust" effect in the management and relief of chronic back, neck and shoulder pain, as well as of osteoarthritis and headaches.

It has also been proven that traditional Chinese acupuncture is a “safe and effective” method to treat children and teenagers with chronic pain as well. Moreover, there are other situations such as addiction, stroke rehabilitation, menstrual cramps, tennis elbow ( http://physio-medicine.co.uk/news/what-is-tennis-elbow.html ) , carpal tunnel syndrome, asthma and infertility ( http://physio-medicine.co.uk/news/the-link-between-acupuncture-and-infertility.html ) where acupuncture may be useful as an adjunct treatment.

How long is the treatment?

Since traditional Chinese acupuncture addresses the health of the whole body, there are people that seek acupuncture treatment regularly to sustain good physical and mental health, as well as to improve their overall well-being.

How to choose an acupuncturist?

When seeking help to reduce chronic pain by acupuncture treatment, the most important thing is to look for an appropriate and professional expert. Always and only make appointments with licensed acupuncturists. Feel free to ask around and find out if any of your friends have seen someone they would recommend. Or as the easiest step, book ( http://physio-medicine.co.uk/#booknow ) an appointment now with our experienced and professional acupuncturists.