Tag: Physiotherapist

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.

 


Happy 1st Birthday Acorn Health

Happy birthday to us! This month (May 2015) we are celebrating our first year in business, and what a year it has been!

Chiropractor Emsworth Hampshire back pain business happy birthday

Thank you to everyone who has supported us including Acorn Creative, Hampshire Health, Innovations Fitness, The Emsworth Business Association, The Emsworth Residents Association and many more!

We have had a truly incredible year, the highlight of which was obtaining two national awards from the Royal College of Chiropractors.  This was a truly wonderful moment and recognised our committment to effective, evidence-based healthcare which is centred around our patients’ needs.

We have loved meeting so many wonderful new faces who have welcomed us in to your community in Emsworth, and are looking forward to meeting many more of you in year two!

To celebrate, we have put together a video of the highlights from our first year which we hope you will enjoy – and here’s to the future.

 


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.

DOWNLOAD YOUR EBOOK HERE.

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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On Your Feet Britain

On 24 April 2015 the British Heart Foundation are challenging the nation to get On Your Feet Britain. This is what the charity says:

Take part in the first-ever national day when workers across Britain will sit less and move more. We are working with Get Britain Standing to challenge workers around the UK to take a stand against heart disease.

haw_banner

Moving more makes a difference
Sedentary behaviour, that is, sitting or lying down with low energy expenditure, has been associated with an increased risk of type 2 diabetes and cardiovascular disease, as well as obesity and weight gain. Participating in physical activity can reduce this risk.

We now spend longer periods sitting than ever before. In 2012, over 50% of men and women in England reported spending five hours or more per work day sitting or standing.

“Get up offa that thing”
The On Your Feet Britain Challenge dares you to take James Brown at his word and convert ‘sitting time’ to ‘standing time’. Reducing the amount of sitting you do in a day is easier than you think.

Why not try:

Standing during phone calls
Standing and taking a break from your computer every 30 minutes
Having standing or walking meetings
Eating your lunch away from your desk
Walking to your colleague’s desk instead of phoning or emailing them
Standing at the back of the room during presentations

On your FEET Britian OP 1

Friday 24th April is your chance to get the ball rolling and encourage your employees to take a stand – team up with colleagues and see how much activity you can clock up in day.

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