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Tag: pain

Marathon 101

The South Downs Marathon is this weekend. Thousands will be running, competing, having fun and raising money for charity all at the same time.

Whether you are an athlete, pro-runner or amateur there are some simple rules to stick by to prevent injury and pain after running all that way.  The South Downs Marathon is notoriously tough, so here’s our tips to help you overcome from the challenge!

1. Water – If it’s hot outside, you’ll need to drink more than usual, which is a challenge when you’re trying to run as well.  Please focus on hydration both pre- and post-race (being well hydrated will mean you recover more quickly too!) Don’t overlook the electrolytes you’ve lost through sweating. Rather than buy expensive, sugary energy drinks, simply add a few mmol of sodium (salt) or suitable electrolyte powde to your water. Tastes gross but does the trick!

2.  Don’t forget to eat. It might be the last thing on your mind after you’ve just run a hefty race but it’s important to rep
lenish your body with lost nutrients and electrolytes after expending so much e
nergy!

  • Replenishing stores of glycogen (what gives you your energy!) in the muscles and liver
  • Protein helps aid muscle repair
  • Restores fluid and electrolytes lost in sweat
  • Supporting the immune system in removing the lactic acid that can build up after strenuous activit

3. Kinesiotape is not only helpful when you’re out running to help support your joints and muscles, but it may alsoKinesiotape Running Pain Pregnany Sport Nike Chiropractic Adidas Hampshire Emsworth Sussex Physiotherapy Osteopath aid recovery from injuries by improving blood and lymphatic flow around the injured areas.

If you are reeling from any form of exercise this weekend and are in need of some assistance please contact the clinic on 01243 379693 or email acorn@acornhealth.org.uk

 

 

*Cover photo taken from www.209events.com


Focus on: Men’s Health

Next week marks National Men’s Health week from the 15th -21st June 2015 and this year focuses on healthy living.Bike Ride Health Acorn health

There are a variety of focuses for mens health this year, primarily on the difficulties of healthy living that are currently challenging men today. These cover a range of points, including looking after relationships and wellbeing, smoking, drinking, fitness, weight and the NHS health check.

Get your MAN-MOT or woMAN-MOT today.

It is widely thought that men, compared to women, are less likely to lead a healthy lifestyle, leading to and creating a higher risk of serious diseases such as cancer,  heart disease and strokes. The mens health manifesto challenges men and healthcare providers on these issues.

ONE MAN IN FIVE DIES BEFORE THE AGE OF 65 – TOGETHER WE CAN CHANGE THAT. (Mens Health Forum, UK 2015)

Swimming mens health hampshireIt is important (for anyone) to seek professional advice before embarking on a new healthy regime, diet or fitness routine to prevent new injury or old injuries flaring up.  Seek advice on nutrition to ensure you are eating enough to keep you going and don’t overlook the role this will have in motivating you to maintain this exciting new fitness routine you have chosen to take up (everyone loves “cheat” day!). Our advice is to start slow, and give yourself manageable goals. The best way to achieve this is to make small changes to your everyday routine that will make huge impacts to your current lifestyle.  For example, swap out one unhealthy element of your meal, for a healthier version- why not try sweet potato instead of regular chips!

When making changes to your activity levels, it is important to wear sensible shoes and suitable clothing to make sure you feel comfortable (you don’t have to spend mega bucks, just make sure your clothing is activity-appropriate) – and drink more water! First off – make achievable goals such as – walk ten minutes around the block after every meal, and then build on these goals by increasing the time or distance. Make changes with friends, colleagues or with the entire family to help keep you motivated. Buy, hire or borrow a bike! Borrow a friends dog! Go swimming (Don’t borrow swimming trunks or bikinis though!) Join a fitness class or go salsa dancing and meet some new people!

If you do acquire a new injury, apply an ice pack on the affected area wrapped in a tea-towel to help reduce swelling and inflammation; in return this helps quicken the healing process. You can also take paracetamol to reduce the pain and swelling. If an old injury has flared up, please consult a health care professional. The best advice we can give for injuries is injury prevention!

Running exercise acorn health

Listening to your body and reading the signs can significantly reduce the risk of serious illness and disease as you are more likely to visit a health care professional who is trained to recognise symptoms and can refer you for appropriate treatment. It is important when starting a new regime that you keep motivated so it is even more important to prevent injury. As a chiropractor, we explain to our patient
s that just like brushing your teeth is good dental hygeine, adding simple stretches into your daily routine is good “spinal hygiene!” Keeping flexible and mobile will significantly reduce the risk of injury (or tooth decay in the case of dental hygiene). In turn, daily stretches will also improve your posture, increase your mobility, strength, balance, coordination and general wellbeing. If you are getting the entire family involved in this new fitness regime, then we highly recommend parents teaching the younger generation to take care of their backs through simple exercises.  Ever heard of a spine transplant? Neither have we! We only have one spine, with limited possibilities of repairing or replacing it – so take care of the one you have. Above all, prevention is better than cure, especially in the case of back pain. As part of the care we give our patients, we have specially adapted resources to help manage and/or prevent back pain or injury. We’ve got your back!

As part of men’s health week – Why not get a Man-MOT or woMAN-MOT today with your award-winning Emsworth Chiropractor Philippa Oakley. Phone the clinic on 01243 379693 to book your appointment today. If you are unsure whether chiropractic can help you please call or email our principal chiropractor Philippa Oakley on philippa@acornhealth.org.uk.

 


Focus on: Tennis Elbow

Tennis elbow is a condition that causes pain around the outside of the elbow, but doesn’t just affect tennis players. It’s clinically known as lateral epicondylitis, and often occurs as a result of strenuous, repetitive overuse of the muscles and tendons of the forearm.  Tennis elbow is a common condition- It’s estimated that as many as one in three people have tennis elbow at any given time!tennis elbow

Stress and repetitive strain of the muscles and tendons can cause tiny micro-tears to develop around the site where these structures attach on to the elbow (the lateral epicondyle).  This leads to pain, swelling, and inflammation.

Your pain may get worse when you:

  • grip something, for example holding a pen or shaking someone’s hand
  • twist your forearm, for example turning a door handle
  • use your keyboard or mouse
  • fully lengthen (extend) or bend your arm

Did you know?  Most mild cases of tennis elbow are self-limiting, meaning they will gradually get better with rest and self-help treatments.  However, if your symptoms don’t improve after a couple of weeks, it is worth seeing a healthcare professional.

Professional treatment generally focusses on reducing your pain and symptoms, and helping to speed your recovery. Massage and manipulation of the joints around the elbow can help reduce pain and stiffness, and improve the range of motion in the joint.

Self-Help Top Tips:

  1. Use a cold compress (such as an ice pack or frozen peas) and apply this over the painful elbow regularly to help soothe and settle the inflammation and ease your pain.
  2. Painkillers and non-steroidal anti-inflammatory drugs (such as paracetamol and ibuprofen) may help reduce pain and inflammation.
  3. If your tennis elbow is caused by an activity that involves placing repeated strain on your elbow joint, such as tennis, changing your technique may alleviate the problem.
  4. Follow this link to see some exercises which may be helpful.

Any questions, queries or comments, please don’t hesitate to get in touch!

T: 01243 379693
E: acorn@acornhealth.org.uk
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Featured Image: Image courtesy of imagerymajestic at FreeDigitalPhotos.net

Kinesiotape during pregnancy

Kinesiotape is an elasticated cotton tape that can aid function and reduce pain in many injuries and musculoskeletal conditions.

Kinesiotape helps to stabilise joints whilst still allowing them to move through their normal range of motion, as well as providing gentle support to muscles and ligaments under strain, making it a helpful treatment modality for pregnant women.  Low back and pelvic girdle pain is a common problem during pregnancy, as Screen Shot 2015-04-20 at 10.44.23well as pain from the round ligaments (ligaments which surround your uterus in your pelvis)- this type of pain often feels like a sharp jab in your lower abdomen or groin. In pregnant women, taping is most commonly used across the lower belly for support, creating a sling or belt around her body to help evenly distribute the weight of a growing baby.

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As your bump gets bigger, the lower back muscles have to work harder and harder to stabilise and support your lower back and pelvis.  Kinesiotape can be used to support the back or abdomen (or indeed any other areas that are sore and achey!) and help to alleviate some of the postural aches and pains associated with a growing bump!Chiropractic pregnancy kinesiotape back pain Emsworth Hampshire

Interestingly, kinesiotape is also thought to help improve the flow of the lymphatic system, the system in our body responsible for transporting waste products, bacteria and cell debris out of our body.  On the skin, the kinesiotape pulls the upper layers of skin, creating more space (known as interstitial space) between the dermis and the muscle.  This space is thought to relieve pressure on the lymphatic system by allowing lymph flow and better lymphatic drainage, which helps promotes healing.  Really helpful for mums prone to swollen ankles, as it can help to alleviate that swelling!

Did you like this blog? Then you love our “Back Pain during Pregnancy” ebook for only £2.50.

Find out more about how chiropractic care can help alleviate other problems during pregnancy, such as pelvic girdle pain.

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World Health Day

World Health Day is celebrated on 7 April to mark the anniversary of the founding of the World Health Organisation (WHO) in 1948. Each year a theme is selected for World Health Day that highlights a priority area of public health concern in the world.

So whether you are looking to get fitter and start a new exercise regime…

iStock_000047834800Large

…are looking out for your families health….

Healthy mother and baby making gymnastics

…Or, suffering from musculoskeletal condition including back, neck and joint pain: Make health care a priority in 2015 and contact your local health care professional for advise.

Neck

To find out more about the WHO organisation, please click this link.

If you are in pain and need help, please book an appointment online or call us on 01243 379693.

Guest Blog: Calcium and Osteoporosis

Is Calcium supplementation alone always the answer in Osteoporosis?

Osteoporosis is a multi-factoral disorder and nutrition is only one factor contributing to its development and progression.  Calcium supplementation is usually suggested yet we routinely exceed our dietary intake of calcium and therefore we shouldn’t be deficient on the modern diet.

Turning our attention to the nutrients that aid calcium’s absorption and retention, namely vitamin D and magnesium therefore seems more necessary as well as considering other lifestyle factors that could be depleting calcium stores.

Most of us are deficient in Vitamin D so having your levels checked with a GP is a good place to start when you are considering bone health.  The body needs vitamin D to absorb calcium from your diet and it also maintains serum calcium and phosphate concentrations which enables bone mineralization.  If you don’t have enough vitamin D, calcium cannot be absorbed from the diet and the body will take it from its stores in the skeleton.  This process weakens existing bones and prevents the formation of strong, new ones.  Vitamin D is found in oily fish such as salmon, tuna and mackerel (no more than 2 portions a week) as well as fortified foods.  Sunshine is also needed to synthesise vitamin D through the skin and just 10 minutes a day on your face and hands can be enough to increase your stores over the Summer (although please take precautions if you need to). Once you have had a test to determine your levels your GP can also recommend a vitamin D supplement to raise your levels.

The Role of Magnesium

Magnesium works with vitamin D to control calcium levels.  Magnesium is calcium’s pair in nature and it is the dietary ratio of these two minerals which ensures calcium absorption and retention.  If too much calcium is taken in the diet it suppresses the absorption of magnesium which results in calcium deficiency!  This ratio is exaggerated in the modern diet when tends to be high in calcium and low in magnesium rich foods.  For example in fish, there is 8mg of calcium and 26mg of magnesium whereas in milk there is 116mg of calcium but 12mg of magnesium – whilst milk contains more calcium it will be poorly absorbed due to the lack of magnesium.  Magnesium is another mineral that we are usually low in as the levels in our soil are depleted and most magnesium is found in the outer coating of grains which is removed during refining.  In addition, calcium is usually added to wheat which upsets the ratio again.  Start increasing your intake of magnesium rich foods by eating legumes, nuts and wholegrains so that the calcium you are eating can actually be absorbed!   Magnesium supplements are usually poorly absorbed but there are companies that make magnesium flakes that you can put in the bath (not Epsom salts) which are not only great for aching muscles but your body only absorbs what it needs from a more natural form.

Other factors to consider are sugar, high salt consumption, high protein intake, tea, coffee and alcohol which can wash away dietary magnesium so you must also consider these factors if you want to improve your bone health.  For your information, too little protein in your diet can be associated with poor recovery from osteoporotic fractures so make sure you include good quality protein at every meal.

What else can I do to help?

Resistance exercise (weights), in conjunction with the above dietary measures, can also have a beneficial effect on bone health as it increases bone density and reduces fractures.  These types of exercise works by putting tension on your muscles,  which puts pressure on your bones, which respond by creating fresh, new bone.  If you encounter pain or problems whilst exercising, be sure to let your chiropractor know so we can review your exercises and technique.
I hope this article has shown that whilst calcium has its place in managing osteoporosis and bone health, other factors are also necessary and should therefore also be considered once osteoporosis has been diagnosed but more importantly for its prevention.

This information is supplied by Registered Nutritional Therapist Nicola Russell from the Way to Eat, Midhurst.

To visit Nicola’s website, please follow the link here: The Way To Eat

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E: acorn@acornhealth.org.uk
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