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Back in the Race

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

Our practitioners offer 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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Just for Backs – Right?

Wrong!

This is a popular misconception that Osteopaths only treat bad backs when in fact we treat any area of the body including the joints and the soft tissue – i.e. the muscles, ligaments, nerve supply and tendons. The below list of conditions treated by our Osteopaths may well surprise you!

Osteopathy is best known for the treatment of painful problems such as:

  • Back & Neck pain
  • Sciatica
  • Headaches
  • Joint pain
  • Sports Injuries
  • Frozen Shoulder
  • Rheumatic pain
  • Cramp
  • Foot/Ankle Pain
  • Hand/Elbow Pain
  • Work or Recreational strains
  • Fibromyalgia
  • Muscle Spasm

However.. osteopathy can also be effective in managing other conditions such as:

  • Arthritic conditions
  • Neuralgia
  • Tennis Elbow
  • Digestive problems
  • Circulatory problems
  • Osteoarthritis of the hip/knee

maledancer

And did you know that at Cedar Hall Clinics we treat pain & discomfort in all ages? From new born to well beyond retirement. From pregnant mums to growing toddlers. From weekend warriors to elite athletes. From desk bound office workers  to manual labourers. From active keep fitters to couch potatoes. From those suffering minor stresses & strains of modern living to those recovering from surgery or injury.

See our website www.cedarhallclinics.co.uk 

Book on line or by phone. Thurrock: 01375 678877  Benfleet: 01268 774249

 

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Not Just for Bad Backs

Although osteopaths are renowned for the treatment of bad backs it is a common misconception that this is the only medical problem they treat. Indeed osteopathy successfully treats a variety of painful conditions – here’s a more comprehensive, but not definitive list.

Pinko

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

 

 
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Posted by on February 9, 2016 in Clinic News

 

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First Appointment? No Need for Nerves

You may be nervous about your first visit but there really is no need. Our osteopaths are primary health care providers & highly skilled. They use various gentle techniques according to your particular condition including:

  • Deep Tissue Massage                    01
  • Soft Tissue Stretching
  • Mobilisation
  • Manipulation
  • Ultra Sound
  • Cranial
  • K Taping (if necessary)
  • Home exercises

All new patients are asked to complete a simple personal history form. Your osteopath needs to know about any previous medical problems, current medication and of course, most importantly, details of the condition that you need help with now.

During your initial consultation your osteopath will:

  • Spend time getting to know you & your medical history
  • Perform a comprehensive medical examination
  • Ask you to perform some simple movements
  • Discuss diagnosis & treatment options with you
  • Appropriate treatment begins
  • Arrange private specialist investigations if necessary ie MRI or X rays

If you would prefer please feel free to bring a friend or family member for moral support. However many, now pain-free patients, often wonder why they left it so long to get treatment!

Book Now on 01375 678877     www.cedarhallclinics.co.uk

Free Assessment

 

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Understanding Sciatica

SCIATICA – WHAT IS IT?

The sciatic nerve is the longest and largest nerve in the body. It travels from your lower back through your hip and buttock and down your leg where it divides into two branches at the knee. Each leg has its own sciatic nerve that travels from your lower back through your buttock and hip then down your leg where it divides into two branches at the knee to your foot.

Symptoms can include pain such as:

  • Cramping
  • Burning
  • Shooting sensations in the hip and thigh
  • The pain can extend all the way to the foot and toes.
  • Instead of pain some experience a numb and weak feeling in the parts of their leg where it hurts.
  • An uncommon situation is disruption of bowel and bladder control or numbness to your genitals. This could indicate serious damage to the nerve and requires immediate medical attention.

The pain can be shooting,  often described by sufferers as an electric shock.  Or it can present as a burning, tingling or dead leg feeling. The symptoms can be intermittent or continuous and some people have the above symptoms in different parts of their leg.

Simple movements such as coughing, bending, or squatting, all of which put pressure on the nerve, can aggravate these symptoms. For some people the pain from sciatica can be severe and debilitating. For others the pain can be infrequent and irritating but always has the potential to get worse.

Causes of Sciatica

    Herniated or “slipped” disc

v     Spinal Stenosis – a narrowing of the spinal canal in the lower back

v     Piriformis syndrome – causes the piriformis muscle that runs directly above  the sciatic nerve to tighten or go into spasm

v     Spondylothesis – a condition when one vertebra slips forward over another

v     Pregnancy

v     Osteoarthritis, Osteoporosis or Osteophytes (Bone Spurs) – caused by  process of arthritis

    Trauma

    Tumour (rarely)

Sciatica is one of the most common conditions treated by osteopaths who use the most appropriate techniques to encourage relaxation of contracted muscles and realignment of the spine.

Osteopathy has proved to be very effective in the treatment of sciatic pain.

 

 
 

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