A quick smoothie can be the perfect way to start off your day and a homemade version means you can tweak the recipe to suit you.
This recipe doesn’t include banana, these seem to be in almost every smoothie you buy, but not everyone likes the flavour. Instead this recipe uses oat bran to thicken the smoothie, plus it adds a good amount of fibre to the smoothie. We also use frozen raspberries which act to chill the smoothie, as well as making it a recipe which works all year around. Thanks to Emsworth Cookery School for creating this super easy and nutritious smoothie.
Put all of the ingredients into a food processor or blender and whizz until smooth. Serve immediately.
Here it is, the oh-so-predictable New Year’s Resolution post about a “New Year, New You.” We’re going to bypass that this year in favour of something far more important. Whilst New Year’s Resolutions which centre around going to the gym, getting fitter or putting more of an emphasis on our health are fantastic, we want you to spare a thought for your joints before you start a new exercise regime. Search online for “getting fit quotes” and the words that pop up most frequently are “pain”, “hurt”, “sore”, “skinny” or “burn”. Whilst some pain is normal and to be expected, this has given rise to a worrying influx in the number of sport-related injuries we’ve seen from athletes “training through the pain”.
Most sporting injuries occur from what we call the Terrible Toos- doing too much, too soon. After not working out for months or years, people come in and try to run 5 miles or lift 200 lbs at their first session. Their deconditioned, unprepared muscles can’t cope with the action and so injury occurs. We then have to recover from the injury by which point our motivation for our New Year’s resolution is gone. You won’t become Batman (or Catwoman) in one workout session, so please please please train properly and spare a thought for injury prevention this year.
So how does injury occur?
Injury, particularly sports injury, occurs through direct or indirect trauma to muscles, ligaments, and joint capsules. Injury takes two forms- direct and indirect. Direct trauma or injury occurs through blunt trauma or a sudden overload- so dropping a weight on your foot would be a direct trauma (HINT: Don’t do it!)
Indirect trauma or injury occurs from repeated submaximal loading. (When we refer to joint loading, what we mean is the force that is put on a load-bearing or weight-bearing joint during exercise.) This could be therefore be repetitive injury to your elbows when lifting, or your knee when running. Indirect trauma can therefore occur through repetitive lifting of weights, running, or any activity that “loads” a joint.
Regardless of direct or indirect trauma, the end result is still the same- tissue dysfunction that is characterised through pain, inflammation, and internal tissue stress. This can lead to what is known as “functional disability”, where you’re able to go about your day-to-day life largely without issue, but your training or exercise regime is impaired. Not what you want when you’re motivated to get to the gym!
Why does injury occur?
Whilst some sports injury occurs through direct trauma- such as a rugby tackle, overuse injuries are more common in sports than acute injuries. These are subtle and occur over time, hence why early detection and diagnosis is key. Faulty movement patterns, joint restriction or muscle dysfunction can be detected by your chiropractor which can help to identify those who are at risk of an overuse injury and provide advice on injury prevention, modification of exercises, adaptations to technique or treatment if appropriate.
Researchers have reported that impact forces of up to 550% the normal force load are transmitted to our joints when running, with impact forces between 4 to 8 times higher than those during normal walking. Much as you wouldn’t lift a heavy weight without putting some thought into it first (if you even decided to lift it at all!) we need to put some thought into how well equipped our bodies are to cope with these additional stresses and strains before we hit the gym. This is why launching into a fitness regime without putting some thought into how you’re going to do it and how you’re going to protect yourself whilst doing it can be crucial.
Coping with this degree of stress can be challenging enough even for joints that are well-adapted to this degree of stress, but if you are starting a new exercise regime or perhaps picking up a new activity, your joints need some time to adapt to the new activity. They also need to be ready and able to cope with this degree of stress. This is where chiropractic comes in.
How does chiropractic help?
Chiropractors are primary healthcare professionals who are trained to diagnose, treat, manage and prevent disorders of the musculoskeletal system (bones, joints and muscles), as well as the effects these can have on the nervous system and general health.
Chiropractors are often thought to only “crack backs” and only treat back pain. Much like your GP wouldn’t prescribe the same pill for an ear infection as they would for high blood pressure, so a chiropractor doesn’t just perform spinal manipulation for a bad back. It entirely depends on the nature of the injury, the level of pain, and most importantly, your personal preferences (it all comes down to teamwork!) Chiropractors have a vast array of treatment options they can offer and chiropractic care can be crucial in injury prevention because chiropractic emphasises the correct functioning of all joints, muscles, tendons and ligaments in your body to ensure you are performing at your very best. Whether you are an elite athlete, a gym newbie, or perhaps a keen sportsperson returning from injury, chiropractic can be crucial in identifying dysfunction prior to an injury occurring.
A crucial part of treatment at Acorn Health is helping you to develop a firm understanding of how your body works, how pain and problems can occur and how to prevent it. We work with you to develop a new fitness routine and training programme with appropriate exercises that will enable you to strengthen and stabilise your joints whilst reducing your risk of picking up an injury.
So whilst you’re dusting off your trainers and wrangling your way into your sports kit, spare a thought for your joints, and spare a thought for injury prevention.
If you would like to receive our “Injury for Runners” resource, detailing the most common types of running injuries, the mechanism of injury, preventative measures and more useful information, please complete your details below.
We hosted our injury for runners workshop today
at The Run Company in Chichester.We covered kinesiology taping techniques for common injuries for runners, and how the sport tape gives you the confidence to perform at your best.
The uses and benefits of kinesiology tape are overwhelming! At Acorn Health, we have utilised it for issues such as sports injury, post-operative rehabilitation, severe bruising and to help ease postural strains when pregnant.
Whether you’re training for your first marathon, getting ready for your next game, reaching a personal fitness goal, or just trying to get through the day, you already know that nothing slows you down faster than pain and injury.
Sport England has reported the number of people running on a regular basis has risen by more than a third since 2005. In over 10 years, running has become a favourite sport for many people but what should you do when pain and problems strike? The most common running injuries are the focus of our workshops – join us on 19th August in Emsworth for the next injuries for runners workshop or visit our Facebook page for similar events. Just for fun – find out what type of runner you are by clicking here.
Next week marks National Men’s Health week from the 15th -21st June 2015 and this year focuses on healthy living.
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)
It 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!
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 email@example.com.