One essential aspect of fitness that often gets overlooked is balance. Practicing balance exercises can significantly enhance your stability, coordination, and overall health. Here are a few tips to incorporate balance exercises into your routine:

1. **Start Simple**: Begin with basic exercises like standing on one leg or heel-to-toe walking. These can be done at home and require no special equipment.

2. **Use Props**: If you are in a situation to challenge your balance a little more. Consider incorporating stability balls, balance boards, or even a sturdy chair for support while you practice more challenging movements.

3. **Integrate Into Daily Life**: Try to incorporate balance exercises into your daily activities, like standing on one foot whilst doing a well practiced activity – be safe!

4. **Stay Consistent**: Aim for at least 10-15 minutes of balance training a few times a week. Consistency is key to seeing improvement.

5. **Consult A Health Professional**: If you’re unsure where to start or have specific health concerns, don’t hesitate to reach out for personalised guidance.

Remember, improving your balance not only boosts your physical health but also enhances your quality of life.

Get in contact to learn more about how I can support your wellness journey!

Frequently people come and see me in the clinic and tell me they feel their problems have started as a result of the weather changing. This isn’t always necessarily just when it gets colder, but does seem to happen more at this time of year.

There is ongoing ambiguity as to why this may be the case as clearly there are so many variables in the weather – air pressure, temperature, rain, wind, humidity… It is difficult to ascertain the exact nature of the causal factors.

Some studies have suggested that people do feel changes in their muscles and joints with an increase in humidity, a reduction in barometric pressure and with stronger winds. However there are equally studies that refute this.

Whatever the cause, there would obviously seem to be a cause and effect relationship between weather and body pain. You probably know someone who can predict the weather according to how their joints feel?!

Hypotheses include:

Changes in air pressure. It is thought that with a reduction in atmospheric air pressure, there is less pressure on the body which creates an expansion in the joints and associated tissues. This may be an irritant to joints, especially if that joint is arthritic, injured or compromised in some way. Hence it may not be able to tolerate any additional external demands so readily. People also are reported to struggle when the air pressure fluctuates up and down a lot.

Another notion is that the lubricating fluid in joints gets stickier when it gets colder. Thus not providing adequate freedom for movement.

Perhaps it is also reasonable to assume that when the weather is colder, wetter and less inviting to be in. We are less inclined to go outdoors and move our bodies as much as we might in more favourable weather conditions. It is likely that activities such as gardening and other outdoor pursuits are not appropriate or as appealing to do. So we are less active and stiffen up.

Perhaps we don’t know the absolute answers as yet. I would suggest maybe different proportions of all of the above might apply.

Factors to consider for joint care in a colder climate:

Stay warm. This becomes ever more challenging with ongoing and rising energy bills. Try and wear plenty of layers and consume hot food and beverages to stay warm.

Stay hydrated and eat a balanced diet. Alongside having hot drinks and food. Bodies work better when they’re well hydrated and consume a diet which is predominantly comprised of whole foods – balanced and containing all the vitamins and minerals required.

Keep moving. Get outside, go to the gym, or keep doing your usual activities if possible. If you do lead a more sedentary life at the moment. Try to move as often as you can. Get up and walk around regularly. Create a habit for regular stretching. If it’s difficult to get up and mobilise. Some small hand weights (could be food cans) could activate the arm muscles and improve your metabolism. Maybe some heel raises whilst sitting too?

If you need any help supporting an injury or aches and pains. Please get in touch to make an appointment.

Most people see an osteopath with a specific pain or discomfort. Osteopathy will enhance healing and recovery. Obviously the aim is to be pain-free if this is possible. Or to assist in managing any ongoing chronic conditions.

In addition to the above. The following are some of the side-benefits you might anticipate from consulting an osteopath:

1. Often pain results in an adaptive posture. Working with the pain problem will help to restore a better body position. You may even find your osteopath suggests work elsewhere in the body to improve posture and ongoing movement into the future. This should help longer term injury prevention. Since your body will be held with improved balance and will function better as a result. Osteopaths take a holistic approach to achieve the optimal mechanics in your body.
2. Thinking holistically. Releasing body restriction will help to improve your circulation. This too should prompt speedier healing but also support longer term wellbeing. Working on the ribcage, diaphragm muscle, and other related structures can also improve breathing and digestion.
3. When you move better and are able to get on with your daily life, you feel happier! Supporting general fitness and reducing stress. Osteopathy can contribute to supporting mental health and wellbeing.
4. When you feel more comfortable, settling and resting to sleep at night is easier. This is a crucial part of allowing body and mind to re-set and supports repair and recovery.

Overall, osteopathic treatment emphasises a comprehensive approach to health, aiming to enhance overall well-being and prevent future issues.

As we navigate our busy lives, it’s easy to overlook the importance of regular check-ups for our bodies. Just like a car requires an MOT to ensure it runs smoothly, our bodies can benefit from periodic osteopathic treatment to maintain optimal musculoskeletal health and function.

**What is Osteopathy?**

Osteopathy is a holistic approach to health care that focuses on the musculoskeletal system. Osteopaths use a variety of techniques, including stretching, massage, and joint mobilisation, to alleviate pain, improve mobility, and enhance overall well-being. By treating the body as a whole, osteopathy addresses not just the symptoms but also the root causes of discomfort.

**Why Regular Treatments?**

1. Preventative Care 🔧: Just as regular vehicle maintenance can prevent breakdowns, periodic osteopathic treatment can help identify and address potential issues before they escalate into more serious problems.

2. Enhanced Performance 🥇: Whether you’re an athlete or someone with a sedentary lifestyle, regular osteopathic sessions can improve your physical performance and resilience. This is especially beneficial for those who engage in repetitive activities or suffer from chronic pain.

3. Stress Relief 😌: Osteopathic treatment can significantly reduce stress and tension in the body. By promoting relaxation and improving circulation, it can enhance mental clarity and emotional well-being.

4. Personalised Care 🩻: Every body is unique. Osteopaths assess individual needs and tailor treatments accordingly, ensuring that you receive care that is specific to your lifestyle and health goals.

5. Holistic Approach 🧘🏽‍♀️: Osteopathy emphasises the interconnectedness of the body’s systems. Regular treatments can help maintain balance and harmony within the body, promoting overall health.

**In Conclusion**

Just like scheduling an MOT for your vehicle, regular osteopathic check-ups can be a proactive measure for your health. Consider incorporating osteopathic treatment into your routine to ensure your body runs smoothly, allowing you to lead a healthier, more active life.

Stay well and take care of your body!

Does everything seem to happen at once? First you strain your back, then your foot and your shoulder start playing up too. Or maybe not these precise areas, but the same phenomenon. One body area hurts, and other areas quickly follow.

Possibly this seems like Sod’s law, maybe this is completely logical to you, but definitely just plain annoying?

Our body’s are incredibly adept at coping with ill health and injury. Although it might often feel like they are not working in our favour. They behave as they should physiologically to fight illness and adapt to any physical strains or injuries placed upon them.

Often we don’t even notice our body’s physically adapting to change and strain. They do so in a “cloak and dagger” style allowing us to get on with our chosen activities for months or even years. Then one day, we might physically push them too far and they let us know that this is the case. Often through pain and movement restriction.

Osteopaths are body detectives. Osteopathy is a tool that can assist in understanding what has happened in your body and begin to determine the reason why. Osteopathy offers solutions to body pain and restriction through assessing the whole body. Both in movement and position. Then assisting in the solution to alleviate and/or develop tactics to manage a pain issue.

Osteopathy offers a drug-free approach to the assessment and treatment of muscle and joint problems throughout the body. If you are in need of a body detective service. I can help you identify the perpetrators of your pain crime. Get in touch.

I usually expect an increase in lower back pain episodes following the bank holiday weekend. Frequently, excessive gardening during the holiday tends to be the culprit. However, maybe this rainy weather will make a difference?

If you’re engaging in a DIY project as an alternative activity, please be cautious. If the movements involved are repetitive, heavy, and differ from your usual activities, you may be at risk of overstraining your lower back or other areas.

So be cautious, pace yourself, incorporate gentle stretching in addition to your activity, and try to avoid getting into any awkward positions when resting beyond.

Pain is classified as acute when it occurs suddenly. If you do experience an acute pain episode, both osteopathy and laser therapy can aid in your recovery. Osteopathy is generally quite comfortable, laser therapy is extremely soothing. This can be particularly beneficial if an area has become intensely painful in a short period.

Despite it’s soothing feel, it has a pronounced clinical impact on the muscules or other tissues it targets. Not only in cases of lower back pain, but also assisting with conditions such as the following:

• Osteoarthritis
• Other spinal pain
• Bursitis
• Cervical brachialgia
• Craniofacial pain
• Oedema
• Haematoma
• Joint pain
• Plantar fasciitis
• Sprains
• Strains
• Tendonitis
• Trauma
• Carpal Tunnel Syndrome
• Trochanteric Bursitis
• Achilles Tendinopathy

The laser penetrates the tissues for localised and effective treatment and relief. It can be utilised as a standalone therapy or alongside osteopathy. The effects of the laser include:

– Reduced pain
– Decreased inflammation and swelling (oedema)
– Accelerated healing times
– Additionally, it can alleviate muscle spasms and contractures, often providing immediate relief. All of this contributes to enhancing the effectiveness of manual therapy.

Did you see Keely Hodgkinson win gold 🥇 at the Olympic 800 metre finial last night? Amazing! I am in awe when I watch Keely and the many other athletes perform. Their talents, sacrifices, dedication and ongoing resilience is inspiring.

Most, if not all of those athletes will have been supported with manual therapy on their journeys to the Olympics. As well as a multitude of other support professionals to assist them performing at their peak.

We don’t need to be an athlete to consider our peak performance and getting the most out of our daily lives. Osteopathy can be a tool to assist your daily mobility and performance. Let me be a part of your support team.

Consider 🧐

• Is your body ready for the rigours of the tennis court, Parkrun, a yoga class..?
• Is your body resilient enough to be sat for long periods of the day?
• Can you walk as far as you need to?
• Can you bend forward to tie your shoes?
• Can you walk up and downstairs with comfort, or to the local shop?
• Are niggling injuries holding you back?

– What are you not doing that you feel you should be able to. Is it realistic. Do you need to take action to support this?

There are so many variables to our health. Health is a continuum. We slide up and down that scale of wellbeing in relation to illness, injury, poor mental health, stage of life, surgery, lack of rest and recovery, and so much more.

If you’re struggling with your movement or feel pain related to your musculoskeletal system. Think about how Osteopathy can help you. It can be a tool in injury prevention, in recovery, and also support the prevention of injuries recurring.

Osteopathy predominantly works from the outside of the body, but has profound effects in improving mobility, posture, reducing or alleviating pain and providing guidance and assistance with long term care. Osteopathic treatment also influences the wellbeing of the nervous and circulatory, respiratory and digestive systems.

Osteopathy keeps you moving so you can get on with living. Book your consultation using the link below.

https://www.rivermeadosteopaths.co.uk/book-online/

Many of us will need to travel for extended periods of time both through work and for leisure. The following advice might be of interest if travel is part of your life.

Travelling might be a well practiced routine. It may be more exciting and present an opportunity for new experiences. Maybe at times you travel to seek out rest and recovery from the regular day-to-day. It is potentially a treasured time, but occasionally this is accompanied by some common pitfalls that can lead to pain. So aim to keep it comfortable.

Taking an extended journey might mean we have to carry out physical activity that we are not regularly used to. However, very often it is the lack of activity that is the issue. A survey conducted by the British Chiropractic Association found that 48% of British holidaymakers experienced back and/or neck pain on their travels. In the clinic I am visited frequently by people who present with pain associated with the changes in lifestyle related to travel – different beds, sporting activities, lifting luggage, sitting for long periods…

If you’re heading-off anywhere. The following might be worth considering in support of a comfortable experience:

• Firstly get organised. Pack and prepare in advance to reduce the stress of a last-minute rush which will inevitably affect your body and how you feel. Try and pack as light as possible, reducing the potential strain of carrying heavy bags and luggage around. Rucksacks are better to distribute the weight more evenly across the body.
• If using a suitcase, one with wheels is better. It is less strain on the spine to push the case, as opposed to pulling and twisting to move it.
• If you’re having to lift luggage onto conveyer-belts or into vehicles. Try and lift from the knees if possible, positioning the luggage straight ahead of you and holding it as close to the body as possible.
• Consider footwear, you may have to stand in queues or walk long distances. Be comfortable and aim for a more supportive style of shoe.
• When in transit – move regularly. There are clearly restrictions on this, but do what you can. Make regular stops if travelling by road, or try and get up regularly on a plane or other transport where possible. You could also choose to practice regular mobility whilst seated – ankle circles, heel raises, bottom squeezes, gentle spinal rotation, shoulder circles… This is all positive movement.
• When needing to sit for a longer period, aim to position yourself as well as possible. Try and be upright with your feet flat on the floor. Aim to have your knees level with your hips. Sitting on a cushion might help if necessary, or could be used to support the spine.

Another common issue is sleeping in a different bed with a change in pillow support. If it’s feasible, take your trusted pillow away with you. If you lay on your side, a pillow or a folded towel between your knees may support you in a more aligned position. If laying on your back, a pillow under your thighs should help place your spine in an easier place. Laying on your front isn’t an ideal option for the spine. If this is the only way you can settle. A pillow under the tummy can help ease some of the stress from the back.

If you’re heading off on a “fly and flop” kind of break. You will inevitably be spending more time sitting or laying down relaxing. You may find you feel more uncomfortable due to lack of movement. You could consider similar support when laid down (as in sleeping positioning.) Or aim to sit well as previously described. In either case, try and move regularly.

Eat well and stay hydrated to help and ensure that everything in your body works optimally. Keep moving! (Have I said that already?!) A possible solution to stiffening up too much is practicing some daily mobility exercises to try and balance out any extended periods of inactivity. Or get involved with the aqua aerobics classes in the pool, the yoga sessions… or if it has one use the hotel gym.

I hope your travels are successful. If you need any help please get in touch. Happy travelling 😎

Taking care of oneself should always be a top priority. It isn’t the only priority in life for sure, but it’s an important factor if we want to better manage general wellbeing and support our longer term health.

Even before the pandemic the UK population was living longer but unfortunately in poorer health. A direct quote from the UK’s Health Foundation Report 2022. “Smoking, poor diet, physical inactivity, and harmful alcohol use are leading risk factors, driving the U.K.’s high burden of preventable, ill health, and premature mortality. All are socio-economically patterned and contribute significantly to widening health inequalities.”

The “top” conditions viewed as Western world/lifestyle related problems are; diabetes mellitus, cardiovascular and respiratory diseases, some cancers and stroke.

It’s common for people to neglect self-care activities or feel guilty when they do make time for them. However, self-care is crucial for overall wellbeing. Whether it’s dedicating time to socialising, relaxing, exercising, preparing a nutritious meal, or seeking assistance from a trusted osteopath for any musculoskeletal health concerns. Self-care encompasses a range of valuable activities.

Have a think about the small changes you could make in the coming weeks to do the best you can to support long-term health. Maybe challenge yourself with a new activity. It can empower you and enhance your resilience in life. Just spending time in nature stimulates all our senses, and has been demonstrated to improve our neural health, and reduce the likelihood of dementia.

Remember to prioritise your own self-care and make time for activities that nurture your physical and mental health. If your muscles and joints need support, please get in touch for assistance.