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Enjoy Pain Free Gardening

Osteopath & keen gardener Lorraine Scates passes on some helpful tips on how to enjoy a pain free time working in your garden.

When the sun comes out and the weather improves many of us head outdoors and begin to get the garden in shape for the summer. This is the time we see gardening related lower back injuries and other joint complaints. However, with simple changes, the chance of injuring ourselves can be greatly reduced.

Firstly, try to limber up for the task in hand. Try some gentle stretching before attempting tasks that are strenuous.

Avoid lifting objects that are heavy ie paving slabs, so get a friend to help out to even the load.

Be aware of your posture at all times when performing these tasks. Avoid excessive slumping and try to maintain an upright position.

46061942 - happy grandmother with her granddaughter gardening on a sunny dayYou wouldn’t spend 5 hours in the gym at a time so avoid performing a single task for a lengthy period of time & keep things varied with frequent breaks

When weeding avoid stooping over whilst keeping the legs straight, instead try to bend the knees and squat down to the level you are weeding at or sit on a small stool or cushion to avoid knee discomfort. If you are feeling very energetic you may prefer a lunging position. Whichever position is easiest for you please be mindful of maintaining an upright posture and avoid slumping.

When digging, avoid stooping forward at the hips. We advise partly bending the knees using a shallow squat stance. Keep your chest proud to help keep an upright posture. Many back injuries occur when we are slumping forward combined with a twist or turn.

When potting try to set pots at a level you can work with at an upright posture – for example at a level where you can sit and work. This reduces the strain involved and makes it easier to maintain a good posture.

Finally repetitive strain should be considered when performing tasks that you may not have done since last summer. Strains can sometimes occur when a mild activity is performed over a long period of time. If you have been hibernating over the winter don’t expect to be fit enough to be able to perform gardening for numerous hours in one go and not suffer pain and injuries as a result. Take regular breaks. Be kind to your body and allow your body to adapt to the new physical demand you’re putting upon it.

Enjoy your garden! We’re here to help if you overdo it!! Call us at our Benfleet clinic on 01268 774249 or our Thurrock clinic on 01375 678877.

www.cedarhallclinics.co.uk

 

 

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A Marathon Challenge

A Marathon Challenge

Top tips to help you back to running in record breaking time.

Our osteopath Lorraine offers some no nonsense, easy to follow top tips to get you back to performing at your best!

Are you training for or just completed a marathon? At this time of year our practitioner’s report seeing lots of patients complaining of running type injuries.

Happy Runner

A little known fact is that if you raise your legs to 90 degrees following a run, the lactic acid will be felt less the following day in your legs. You should ideally rest them up a wall for a good 10 minutes.

Rehydration is very important. Ideally rehydration salts mixed with water but a good quality sports drink should be sufficient.

You don’t need vast amounts. But you do need to recover sodium levels that have been lost through perspiration.

Painful muscle cramp can be caused by dehydration. The best way to deal with it is to rest, sip a sports drink and gently try to stretch the affected muscle.

Relax for the rest of the day. It is going to take 3 days for the inflammation to reduce so maybe take turmeric supplements or even ibuprofen (if appropriate for you) to help.

Heat is not your friend. If you have a sore lower back, knee, shin or Achilles tendon there is more likely inflammation present. If you apply heat to an inflamed area it attracts more blood locally, which in turn increases inflammation.

As heat is applied pain reduces as the inflammatory markers in the blood are reduced/ diluted by the additional blood. Unfortunately this in turn brings more inflammatory markers. You take off the heat and the additional blood reduces but, the extra inflammatory markers remain.

You need ice or something cold on the sore areas. Ideally for 3-5 mins per hour and gentle movement to stop the inflammation from building up. I am not talking about a brisk walk, just a standing up every half hour or so just to mobilise around the back and hips for a couple of minutes.

Injury

There is very little an osteopath can do for the first 72 hours following an injury.

With muscle strains and ligamentous sprains our advice is RICE. That is unless it’s a significant injury. Then you should visit A&E immediately.

If you feel an injury is more than a sprain or strain you should see your GP. If you suspect fracture, dislocation or ligamentous rupture that’s a trip to the hospital.

Rest the injured part

Ice the area regularly. It’s recommended to ice an injury for 20 mins every 2 hours.

Compress the injured area. A compression bandage is ideal.

Elevate the injured area

If after 72 hours there is still pain, that’s the time to visit us at Cedar Hall Clinics in Thurrock or Benfleet in Essex. We are highly trained to give you a diagnosis, treatment (if appropriate), advice on management and a prognosis.

With regards to running again, injured or not, I’d recommend taking a little time off. At least to begin with.

Avoid any running at all for a week, maybe two, depending on how you feel. Walking is OK and is a good way to reduce the metabolic waste products from the muscles.

You can contact us on 01375 678877 or 01268 774249 we offer free assessments

http://www.cedarhallclinics.co.uk/

 

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More Pain Relief Options

Due to popular demand our Thurrock practice has introduced two extra pain relief clinics for Osteopathy and Acupuncture. Catering particularly for local workers & commuters the clinics are from 4pm – 8pm every Tuesday. These clinics are in addition to those operating already on Monday, Wednesday, Thursday and Friday in Stanford le Hope, Essex.

Appointments can be made on-line, by phone, via our Facebook page or in person at 13 King’s Parade, King St, Stanford le Hope, SS17 0HR

EVENING CLINICS

 
 

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Mobility Matters

Age is not necessarily a barrier to keeping fit & active. At Cedar Hall Clinics we can help older people improve mobility, strength and fitness following surgery, injury or illness with treatments tailor made for each individual.

Our team of therapists often work together to achieve optimum recovery for each patient which may include osteopathy, physiotherapy, acupuncture and rehabilitation exercises.

We also offer home visits to those who are housebound due to pain/injury/surgery and more information can be obtained from our Reception team on 01268 774249 or 01375 678877

http://www.cedarhallclinics.co.uk

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Posted by on January 10, 2017 in Clinic News, Uncategorized

 

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