Most injuries do not happen with a single traumatic event. Factors which predispose us to injury are usually to do with our posture and lifestyle. Most of us will be relatively sedentary in between intense bursts of activity training in the gym or on a sports ground at the weekend. The fact that most sports injuries are on lower limbs, probably reflects that most sports involve running. Running injuries are particularly common.


The Sciatic nerve runs from your lower back, through the buttock area, down the back of your leg and to your foot. It is a very large nerve and is commonly affected by low back injuries. Often the pain in your leg is worse than your back. Other sensations are common such as pins and needles or numbness and weakness of the leg. The reason it becomes a problem is because it takes a nerve branch from many different levels of your spine, most of these levels are the ones commonly overstrained or injured.


Back and neck pain is the body signalling to us that something is wrong. It is telling us that there is some damage to the tissues around the area of the spine. Pain and restriction on certain movements is the body’s way of preventing further damage.


Ankle sprains are one of the most common sporting injuries.

Sprains are tearing of ligaments, ranging from small tears to full ruptures. Ligaments help in stabilising a joint by connecting bones together. Ankle sprains can take between 2 – 6 weeks to resolve, however severe sprains can take as long as 12 weeks.
Ankle sprains change in their presentation depending on their severity.

You might find that it can be:

Tender to touch,

Hard to weight bear or walk on,

Feel unstable,

Have a loss of balance.

Have swelling or bruising to the area.

We advise use of the RICE protocol for the first 24-48hrs and if required, seek medical assistance to determine the extent of the damage.

This involves:

R est

I ce. 20 minutes on and at least 10 minutes off before reapplying. Don’t apply ice straight to the skin – this can cause further problems to your skin!

C ompression. A compression bandage can help minimise the swelling and bleeding to the joint and surrounding tissue.

E levation – keep the foot and leg elevated to help decrease swelling and minimise pain and discomfort.

Risk factors to ankle sprains range include poor balance and increased joint mobility. However…the greatest risk factor is previous ankle injuries. This is where proper rehabilitation is so important, to help prevent any further injuries.

A structured rehabilitation program should include flexibility, stretching, balance, strength and sport specific exercises. When discussing rehab for ankles, osteopaths concentrate on two different aspects; strength and proprioception.

Strength comprises of working on muscles in the foot, ankle, calf, knee, hip and pelvis. This will allow greater control of the ankle and allow a more powerful muscular stability and contraction. Exercises may be prescribed for you by your osteopath. These may include calf raises or working with a theraband for some resistance training for the muscles and joints.

Proprioception involves knowing where your body is in space, without having to look at it. eg, is your arm by your side or above your head? It allows your body to understand its position. This means if you stand on uneven ground, your body’s innate awareness – through its proprioception mechanism – will be able adjust your footing and positioning so you don’t fall over. This is imperative to your balance and coordination!

Exercises such as balancing on one leg, or writing the alphabet with your big toe, are excellent ways to improve your proprioception.

Osteopathy also assists with treatment. We can treat swelling of the foot, ankle and calf, which may be present, release of any tight muscles and encourage return of ‘normal’ joint range of motion. Our guidance on rehabilitation and treatment will allow you to return to sport, (or normal activities!) in the quickest and safest way, as well as reduce the risk of any reoccurring injuries.

BOOK NOW ONLINE with Jenny for expert ankle care


Plantar fasciitis involves pain and inflammation of the band of tissue running across the sole of the foot, the plantar fascia.
A patient came into clinic 8 weeks ago with severe plantar fasciitis, he was unable to put any pressure on his left foot, and as a result had not been to work for a week. The pain was worse the first thing in the morning and after sitting for prolonged periods of time. He described the pain as 9/10.
He was treated using acupuncture and electro-acupuncture and after 2 treatments he noticed that he was walking better, his pain was 4/10, which enabled him to go back to work.
After 4 treatments his pain had reduced to 2/10 and now 8 weeks on he has reported he is totally pain free.

If you suffer from Plantar Fasciitis or heel pain why not give acupuncture a go, it could work wonders!!

Book Online now with Esmee


Q: Can you give me some exercises to strengthen my back?

A: The back is already a strong structure. Although you are experiencing pain in the low back it does not mean that it is weak or liable to further injury. Most back pain stems from an overstrain where the supporting mechanisms such as the upper back and the hips are not functioning correctly and therefore placing more strain on the low back. If we focus on working on our areas of prime movement like the mid spine, hips and feet our stabilizing areas such as the low back can focus on providing the support for the upper and lower torso.

Q: I have terrible hayfever at the moment, any advice?

A: Having hayfever myself, I know how debilitating it can be. I offer the same advice that is online such as changing clothes after being outside, wearing sunglasses, Vaseline on the nostrils to prevent the pollen entering the nasal passages. Also I tend to have 2 cold showers a day and reduce the intake of sugar. With hayfever the body is heating up and like a bee sting inflammation builds up within the tissues, so we need to bring down the body’s temperature and reduce the possibility of inflammation which sugar can also do. The two cold showers are harsh to begin with! But within a few days you will begin to see the benefits.

Q: I have bought some new trainers as I have been told I over pronate, I am still having problems when running, what could it be?

A: Most people over pronate. What that means is, when the heel strikes the floor, the foot will flatten to provide a stable base to continue walking or running. What happens then is that the foot should supinate or roll out so that can prepare the body for the next stage of movement. The issue is not whether you over pronate but whether you can sufficiently supinate afterwards. If that is a problem and you are stuck in pronation, exercises and treatment can help to get you to a more balanced level.

Any more questions, just email us


Cupping is a technique often used by Acupuncturists.
As the name suggests, Cupping uses a negative pressure, instead of pushing the suction creates a pull, which can help remove toxins from the body and stimulate the flow of fresh blood, lymph, and Qi to the affected area and throughout the body.

The suction created during a cupping session softens tight muscles, tones attachments, loosens adhesions and lifts connective tissue. This same suction also brings hydration and blood flow to body tissues and drains excess fluids and toxins by opening lymphatic pathways.

Cupping is very versatile and can be modified to achieve a variety of techniques ranging from subtle lymphatic drainage to deep tissue release.

Book in now with Esmee to discover the benefits for yourself. Esmee now offers a free consultation to discuss you particular problems.


Mid winter blues?

At roughly this time of year, a fair percentage of us have joined a gym with the view of `new year, new me ! `but then have not followed through and see the bank account looking a little forlorn. That dreaded English grey winter has a lot to answer for!

But don’t be too hard on yourself, it is thought that up to 22% of people who signed up to a gym in January have thrown in the towel by the beginning of February. So you are not alone. However, you are still keen to get fit, so what can you do?

Set yourself small achievable targets to begin with, eg walking to work for 2 days a week (if possible) or getting up earlier on a weekend and going for a hike.
Do a ten minute every other day, home work out routine. This could involve, squats or press ups or skipping. I would advise to consult us first before doing this as some exercises that you might find online, might not be suitable for you.
Get together with a partner or friend and find a new activity or sport that you have always wanted to try. If you start now and stick with it, you will be in the groove by the time Summer arrives.
Do exercise that you enjoy rather than exercise that you think you should do. This will help greatly with fitness and can lead to other avenues opening up.
Mix and match. Keep one day aside for a new activity to keep you fresh.

And finally, don’t give in to the sofa! When the summer comes round and you are heading to the beach, you will be glad you stuck to it.

If you have a niggling pain or injury which is holding you back we might just be able to get you back on track.

Why not call us on 01392 428141 or BOOK ONLINE


More than one million people in Britain may be suffering from constant, crippling headaches because they are taking too many painkillers, experts say. The pills people take to relieve headaches and migraines may be making things much worse, according to the National Institute for Health and Clinical Excellence (NICE) in guidance to the health service for England and Wales.

As many as one in 50 people suffer continual headaches because of “medication overuse”, NICE reports. The problem begins with taking the odd painkiller for tension headaches or migraines, which usually works. But some people take the pills more and more often, until they are on tablets for more than half the days in a month. NICE says that if this goes on for more than three months the medication ends up causing the problem it is intended to cure.

So what alternatives are there to continually popping pills?

Tension-type and neck related headaches are the most common form of headache. If you suffer from tension-type headache, then regular gentle exercise will almost certainly help – such as yoga, Pilates, swimming, walking. Some people find it hard to relax and probably don’t realise how tense they are. If someone suffers from headaches it may also be neck related due to stiffness or restrictions of the neck (cervicogenic headaches). Osteopaths look to find the cause of tensions or stiffness and seek to relieve it by helping the body achieve more mobility and flexibility.

Other lifestyle factors such as poor posture at a desk or tiredness can lead to tension-type or neck related headaches. Osteopaths look to relieve this tension and give advice on posture and exercises to do to help prevent the tension or stiffness from building up. For example we would recommend taking regular breaks from sitting at a computer desk for long periods of time or prolonged driving. Any persistent or sudden severe headache should always be checked by a GP first.

Call us for an appointment on 01392 428141 or BOOK ONLINE

We aim to provide immediate relief from unnecessary aches and pains through a variety of treatments; enabling you to live a more active, healthy and pain-free life.

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