About Claire Thomas

Healing Is A Process

Healing is a process. It will have similar parameters for everybody, but there will inevitably be some variation from person to person. The nature and extent of an injury will also dictate the length of the healing process.

Osteopathy and laser treatment optimise your body’s natural biological reactions. In osteopathy, it is mechanical pressure, in laser, it is light energy that influences the body cells to produce the cellular products necessary for healing to take place. Both osteopathy and laser complement one another. The work produces good tissue length and tissue fibre alignment with as little or as good quality scar tissue as possible. Evidence also suggests that greater benefit will occur if these treatments are used alongside appropriate exercise prescription.

The following are the stages of tissue repair. In reality they will likely blend into one another as opposed to being isolated events:

Bleeding. All tissues will bleed with injury to a varying degree, on average for 4-6 hours. This is not the time to receive manual therapy, but could be a good time to apply an ice pack for no longer than 10 minutes.

The second phase is inflammation. This starts approximately one hour after the injury. The inflammatory process starts and reaches a peak over 1 to 3 days. However it can be quite normal for it to continue for a few weeks beyond an injury, inflammation is necessary to bring the products needed into the area for repair.

Inflammation gets tissues ready for mending – the proliferation phase. This can actually start quickly beyond an injury, but may continue for up to 6 months.

Finally the injury will enter the remodelling phase. The basic scar tissue formed in the proliferation phase is refined here. This process could still be continuing over 1-2 years. Despite people hopefully being able to return to more normal activity in the meantime.

Osteopathy and laser therapy will help guide these processes. This is one of the reasons why it is important to complete your course of treatment.

Optimise your sleep – boost energy, improve mood, reduce pain

Being able to get an optimal amount of sleep is so important to all aspects of our health. Many would regard this as the cornerstone of our well-being. Reduced sleep and reduced quality of sleep is a factor in many health problems, including heart disease, stroke and dementia. Sleep is necessary for repair. For the brain, immune system, blood vessels….everything!

Everyone is different but it is believed that all adults need at least 7 hours sleep a night.

Discomfort or body pain can make it tricky to settle to sleep, or wake you from your sleep. Sometimes moving around in bed is challenging. People can find themselves moving in bed in a very robotic manner. Waking early due to the need to get up and move for relief may also pose an issue.

There are so many factors that contribute to a good night’s sleep. Consider the following to aid your restful night:

  • Have a routine. Go to bed and get up at the same time.
  • Exercise daily, but not too close to bedtime. Exercising outside is useful.
  • Avoid stimulants close to your bedtime eg. Caffeine and nicotine.
  • Avoid alcohol or a large meal close to your bedtime.
  • Develop a relaxing routine leading up to sleeping – a bath, reading… limit or avoid electronics in the bedroom or their use before bed.
  • Ensure your bedroom is dark, quiet and a cool temperature. If your phone is with you, silence it.

Sleep myths

  • It isn’t true you need less sleep as you get older.
  • You can’t catch up on your sleep.

Sometimes a specific sleep disorder may need to be addressed. Consider a consultation with your GP if you think this may be the case.

If you’re struggling to get physically comfortable in bed I can help. I can assist you in resolving your pain or helping you to manage it. Sometimes looking at your pillows and mattress, or the position you sleep in may need to be addressed or supported more effectively.

Rest well and take care 😴

 

 

Would You Benefit From An MOT?

We pay regular attention to our cars, but would you benefit from an osteopathic MOT? If you answer yes to any of the following questions, help and advice could benefit you.
  • Do you struggle to bend over to tie your shoelaces?
  • Do you find it difficult to look around to reverse your car?
  • Can it be tricky when driving/cycling/crossing a road, to look comfortably to the left and right?
  • Is it a strain to reach your car seatbelt easily?
  • Is it hard to stand up straight?
  • Do you have problems sitting comfortably? – Is it challenging to get up from sitting with ease?
  • Is it difficult to lay comfortably in bed?

These are obviously just a sample of the activities normal to many of us in our day-to-day lives. We take them for granted often, when our ability to do them diminishes it can be painful, uncomfortable and very frustrating.

Osteopathic treatment could help you. Examination to assess the problem, treatment to address the issues and improve function, and advice on how you could adapt, maintain and manage any ongoing challenges.

Get in touch to book your MOT. If booking online please select an “Initial or Re-examination” appointment.

Three Areas You Could Look At Today For Positive Change

Here are three things you could choose to implement now, and/or over the coming week. They don’t have to cost you anything and they all support your musculoskeletal well-being.

1. Stretching and flexibility exercises: Engaging in regular stretching routines can help improve your flexibility and maintain good muscle and joint health. Consider incorporating simple stretches into your daily routine, focusing on areas like the neck, shoulders, back, hips, and legs. Remember to stretch gently and avoid any movements that cause pain or discomfort.

2. Proper posture and ergonomic setup: Maintaining good posture is crucial to prevent musculoskeletal issues. Whether you’re sitting or standing, try to keep your spine aligned, shoulders relaxed, and avoid slouching. Additionally, ensure that your workspace is ergonomically set up, with a comfortable chair, proper desk height, and adequate support for your back and wrists.

3. Regular physical activity: Engaging in regular physical activity not only benefits your cardiovascular health but also supports your musculoskeletal system. Activities like walking, jogging, swimming, or strength training can help strengthen muscles, enhance bone density, and improve joint flexibility. Find activities you enjoy and aim for at least 150 minutes of moderate-intensity exercise per week.

Remember, these are just general suggestions. If you do need more assistance with any of the above, please get in touch. Invest in your well-being.

 

Try Mindfulness To Support Your Nervous System And Help Manage Pain

A Simple Mindfulness Exercise To Try

Set a few minutes aside, find a comfortable and safe place to be. Close your eyes, or just try not to focus on anything.

Turn your attention slowly and deliberately to each part of your body. Focus on your body in order, from toe to head or head to toe.

Become aware of any sensations, emotions or thoughts associated with each part of your body. If you notice pain or uncomfortable feelings, acknowledge them, and gently try and breathe through them, try to relax this area.

This exercise, although simple in its nature, doesn’t always feel easy or possible. Try it regularly for a while, it does get easier.

 

 

 

 

 

Your Holiday – Avoiding Back Pain

Fellow travellers pay attention. As many of us prepare for our long-awaited summer getaways, it’s important to take a moment to consider the impact of travel on our bodies, particularly our backs.

Travel often involves long periods of sitting or standing, carrying heavy luggage, and sleeping in unfamiliar beds. These factors can all contribute to back pain and discomfort, which can put a damper on an otherwise enjoyable holiday.

So, what can we do to prevent and alleviate back pain while traveling? Here are a few tips:

1. Pack light: Only bring the essentials and try to distribute the weight evenly between your bags. Consider using a backpack instead of a suitcase to evenly distribute weight on both shoulders.

2. Stretch: Take breaks during long flights or car rides to move around and stretch. Simple stretches like touching your toes or rolling your shoulders can help prevent stiffness and pain.

3. Invest in supportive travel gear: Consider investing in a neck pillow or lumbar support cushion for your seat on the plane or car. These items can help maintain proper posture and reduce strain on your back.

4. Choose accommodations wisely: When booking a hotel or accommodation, consider the quality of the mattress and pillows. A comfortable bed can make a big difference in preventing back pain.

Stay well!

Laser Therapy – Can Be Used Alone Or Alongside Osteopathic Treatment

Low-level laser therapy (LLLT) is a non-invasive treatment that uses low-power light to stimulate healing and reduce pain. It’s a safe and effective alternative to traditional pain management techniques, such as medication and surgery.

LLLT has been shown to improve circulation, reduce inflammation, and accelerate tissue repair. It’s commonly used to treat conditions such as arthritis, back pain, and sports injuries.

One of the best things about LLLT is that it’s painless and has no known side effects. It’s also a quick and easy treatment that can be done in just a few minutes.

If you’re looking for an effective and natural way to manage your pain, LLLT may be the solution you’ve been searching for. It’s a safe and non-invasive treatment that can improve your quality of life and help you get back to doing the things you love.

 

Why Osteopathy Might Be Your Solution

Osteopathic treatment is a holistic approach to healthcare that aims to restore the body’s natural balance and promote healing. Unlike traditional medicine, which often focuses on treating symptoms, osteopathic treatment addresses the underlying causes of illness or injury.

If you are struggling with chronic pain, injuries, or other health issues, osteopathic treatment may be the solution you need. This form of treatment uses gentle manual techniques to improve mobility, reduce pain, and promote overall wellness.

Osteopaths are trained to look at the body as a whole, rather than just treating individual parts. This approach allows them to identify and treat the root cause of your condition, rather than just managing the symptoms.

Whether you are dealing with back pain, headaches, digestive issues, or other health problems, osteopathic treatment can help. It is a safe, non-invasive, and effective way to improve your health and wellbeing.

So if you are looking for a natural and effective way to address your health issues, consider seeking out osteopathic treatment. With the help of a skilled osteopath, you can achieve a better quality of life and live pain-free.

 

Osteopaths Treat More Than Just Backs

I often hear, “I only thought you treated backs”. A common misconception. Osteopaths treat musculoskeletal problems from head to toe. That is problems that relate to the joints, muscles, ligaments, tendons and fascia directly. Often we are also working on the nerves and blood vessels in relation to where these structures pass, and how we can effect their function.

Today I’m going to highlight a fairly common issue I see, but one you may not expect? Golfer’s and tennis elbow. Misleadingly named as these are not the only activities that might cause this. They are a form of repetitive strain injury. Their official names are medial (golfer’s) epicondylitis, and lateral (tennis) epicondylitis. Logically named as they are an irritation of the muscles that attach on the structure called the epicondyle at your elbow.

They can be caused by repetitive elbow or wrist activities. Also gripping and lifting repetitively. Occupations requiring the use of vibrating machinery may create these issues.

The pain may just be at the elbow, but sometimes above and below. If nerves and blood vessels are compressed additional tingling and/or pins and needles symptoms may occur.

The objective of treatment is to calm down the local source of inflammation and work into the effected structures that lead up to and attach to the elbow. Sometimes working on the spine and shoulder can help if someone has had to adapt their body position. This may either be one of the issues that has caused the problem, or may be a result of the pain.

Osteopathy will take an objective and holistic view of you in examination, treatment and self-care advice in order to get on top of the problem.

Are You Wonky?

Are you wonky? Well I know I am, and I haven’t met a person yet in my clinical life who isn’t “wonky” to some degree.

Our bodies are a combination of what we’re dealt with naturally, and the way we use and position ourselves and are often an expression of the way we feel. Bodies are also very clever. Commonly they will adapt and allow us to get on with our chosen activities.

Inevitably however, if our bodies are used in a repetitive and misaligned way an imbalance is created. This very often manifests as restriction, weakness and tissue shortening in varied combinations depending on the pattern we have adapted to.

This can be a feeling we get used to. We may not even recognise we are feeling restricted or tight as these changes tend to accummulate gradually over time.

They might be the reason why our bodies don’t accept a challenge so readily. For example, the sudden pain when you lift a box or reach up to the top shelf. Pain that occurs seemingly out of the blue.

Everybody is different and as such will experience these issues to varying degrees. If you are aware that you are becoming uncomfortable – stiff, experience twinges, adapt to activites differently. It may be a sign that poor movement patterns are developing. It is better to act sooner than later.

Poor movement patterns can be addressed through physical therapy which will help facilitate positive change, and specific and tailored exercises for your situation.

Change can take a little time, but TIME, PATIENCE AND PERSISTENCE EQUALS PROGRESS, and happier bodies.

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