MAGDALEN HEALTH ADVICE

12/Sep/2019

 

Whether it is in the home or garden, injuries do happen, so here are our tops tips for keeping you healthy:

  1. Ask yourself– do I have the knowledge, competence and fitness for this job?
  2. Think about your safety and the safety of those around you when planning and carrying out the task. Common injuries are: cutting and piercing, falls from ladders, chairs or stools, being struck by an object and a foreign body in the eye.
  3. Prepare well.Check you have the correct safety clothing, that you have the appropriate tools, your tools are in good working order and you use them correctly.
  4. Hedge cutting / painting and decorating:Ideally you should not use your arms above shoulder height as this increases the risk of injury to your arms and upper back and neck. When using a ladder or stool, do not over reach and make sure that you are standing on the equipment correctly.  This will mean that you have to move your ladder/stool more times, but decreases the risk of falling as well as over using your upper back, neck, shoulders and arms.
  5. Gardening:Make a list of what needs to be done by the end of day/weekend and then look at how you will be using your body. Ideally you want to keep changing the use of your body, so you don’t overuse any areas and risk injury. For example, you may spend 10 minutes digging until you feel your back beginning to tire, you may then spend 10 minutes doing a task that requires standing, such as potting up in the greenhouse, you may then spend 10 minutes kneeling and weeding. 5-10 minutes rest with a drink and start the process all over again.
  6. Lawn mower:If you have an electric mover, there will be a tendency to either use it as you would a vacuum cleaner or swing it from side to side – moving the body and keeping the feet still. A back injury waiting to happen! You need to walk behind the mower creating nice stripes, using the body as a whole.
  7. Lifting / bending or twisting:Whether it’s laying a patio, putting together furniture or having a good declutter, using your body correctly is vital. Lifting, bending and twisting, if done incorrectly or repeatedly can cause you much pain and discomfort, if not immediately then a few days or weeks later.

We have a habit of keeping our feet glued to the floor and moving our back/spine to do the task. It is much better if you keep the back/spine aligned and use your feet to move your body – think about how you twist and reach for an object – I bet you don’t move your feet!

When lifting, if you can, make sure that you have a wide legged stance and squat to pick up the item.  If necessary get someone to help you. We hope that you remain injury free, but we are here to help if you pull a muscle, tweak your back or neck or find that getting out of your chair or bed in the morning is now difficult.

 

Of course we are here to help if you do suffer a strain or injury.

Call us to book with one of our team on 01392 428141

or BOOK ONLINE from this link


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12/Sep/2019

 

 

Recent research indicates regular exercise for our heart and muscles helps prevent many health problems.

 

Obesity, Diabetes, Heart Disease and Depression are just some of the health problems which are avoidable.

 

Keeping mobile can enhance the quality of our twilight years enormously. Muscle and bone mass start to decrease by the age of 50. Strength training twice a week can help prevent this. Aerobic fitness when we get a little puffed is great for keeping heart and circulation working well.

 

The advice suggests any activity is better than none at all. Kids should be running around outside as much as possible. Between 19 and 64 years we should be active on a daily basis with some heavy resistance work included. After 64 we should aim for 150 minutes of moderate activity per week. Tai Chi, bowls or dance are perfect for this age group.

Often we have old injuries or pains which discourage us from exercising for fear of aggravating them. Often it is about knowing how to approach exercise to prevent harm.

Osteopaths are perfectly suited to helping educate you about your body and what types of exercise would suit you.

As well as that we can alleviate pain and stiffness to give you the confidence to pursue some of these enjoyable pastimes.

At Magdalen Health we run a Saturday morning yoga class for all age groups. The group is small and with close supervision you can benefit enormously.

 

Call us today if you feel you need to change your lifestyle so that it is aligned with your health goals.

01392 428141

or book online 

www.magdalenhealth.co.uk


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12/Feb/2019

This Valentine’s day choose to love your body!
“The greatest risk [of an early death] was in those classed inactive, and that was consistent in normal weight, overweight and obese people,”

Everyone needs to exercise and MOVE regardless of whether they are trying to maintain healthy weight or not.

We have seen many clients who’s natural metabolism and diet keep their weight within a healthy range but on the exercise front they do very little. So many clients have computer bound desk jobs and we see the effects of inactivity walking through our practice doors every day. Possibly two of the most common things that we Osteopaths treat are:

1) Injury and or pain from the wrong type of movements

2) injury and or pain from lack of movement.

Lack of movement is a huge issue for most desk workers. There are roughly 360 joints in the human body. Where there is a joint there was intended to be movement. There are muscles and ligaments that surround the joint which enable and control the movement.

Do the wrong type of movements and you can damage and inflame the joint, ligaments and or muscles. Do limited or no movement at that joint and it will become stiff and surrounding ligaments and muscles can become stiff and weak making the area sore and stiff and primed for an injury. Sitting all day in an office chair or driving for hours on end both lead to stiff joints, sore, stiff and tight muscles that give neck pain, back pain and headaches. It becomes really easy for people who have been sedentary for long periods to do injury themselves doing seemingly simple movements when they get up away from the office chair/out of the car.

If you are in a sedentary job you need to look for ways to get more movement into your joints over the course of the day and ways to keep your muscles flexible and strong.

Here are some simple tips to get you moving more in your day:

1) 20 minute walk before, after or during a break at work.
2) Leave the building at least once during the day.
3) Use stairs where possible.
4) Frequents breaks from the desk/car where you can get up and move around.
5) Frequent stretches (even stretches at your desk/sat in traffic can help!)
6) Make sure your work station/car seat is set up as best as it can be
7) Warm up/cool down movements before or after sport, run, work-out session.
8) Less screen time at home (don’t let the box sets suck you in!)
9) Active weekends – These can be FUN!

Show your body some love by moving more!

by Jenny Doe, registered Osteopath
Let us help you to keep moving and loving life, book online with us today!

11/Feb/2019

by Kieron Kerr, Registered Osteopath

One of the first questions I ask patients when I begin to assess an injury or discuss their exercise programme is whether they warm up or cool down or both.

The stock answer is “ooh a little bit of stretching here and there!” Which at least is something! But if we began to understand the significance of both warming up and cooling down we can go along way to reducing the likelihood of injury.

The founder of osteopathy Andrew Taylor Still had several tenets of Osteopathy which he has become famous for and are oft quoted. Perhaps the most salient in this topic is ‘the rule of the artery is supreme’. Simply meaning if there are no obstructions to the artery reaching its designated part of the body then there is less chance of dysfunction. This is highly appropriate in muscle function as without the nutrients and fluid that blood brings to a muscle it can become laboured and prone to tearing.

The warm up before activity whether it is running, gardening or playing golf is crucial. Always try to mimic the motions and movement patterns that you will be performing but at a much lesser pace. Think about the muscles you will be using and the postures you will be adopting and ensure that blood flow is getting to this area by gently mobilising each area.

If you spend a good ten minutes warming up then you will be in good form to go about your activity. The benefits and importance of warming up can be illustrated by the Great Britain rowing four in the Olympic final who warmed up by rowing 10,000 metres the morning of the final. This is 5 times the length of the actual race!

Once your activity has finished, it is important to allow muscles that have been active to gently glide into rest by slowing down your movements and gently mobilise each joint or muscle by gently stretching it out. This will help to prevent stiffening of muscles and joints as it allows the body to adjust to the change in velocity of movement.

Do you need help with an old injury which is affecting your activities?

Hit the Book Now Button above and Kieron will fix you up!


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26/Nov/2018

Commonly problems that occur during pregnancy are the result of changes in the shape of the lower back and the increased load of carrying the baby. This can also put pressure on other joints such as the hips and knees which can lead to wear and tear.


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26/Nov/2018

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.


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26/Nov/2018

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.


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26/Nov/2018

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.


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28/Jun/2018

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


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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