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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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3 Things You Might Not Know About Osteopathy

know-abt-osteopathy

1)  In 1993 the Osteopaths Act was passed giving Osteopaths state recognition and the same responsibility for patients as doctors and dentists.
2) Osteopathy is the oldest form of manual therapy
3) Osteopaths treat much more than bad backs! You might be surprised with this list:

conditions-osteopaths-treat-2

PLUS……….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.

www.cedarhallclinics.co.uk

 
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Posted by on February 7, 2017 in Clinic News, Uncategorized

 

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Happy New Year

Wishing all our patients and kind followers a very Happy 2017. Don’t overdo the New Year Resolutions especially rushing off to the gym to get fit. Make sure your body is ready to take on any rigorous exercise! Come for a free assessment.

www.cedarhallclinics.co.uk

happy-new-year

 
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Posted by on December 31, 2016 in Clinic News, Uncategorized

 

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Spooks & Witches Invade Cedar Hall

Halloween has arrived at Cedar Hall Clinics Essex with Stan Skeleton taking up residence in reception at our Thurrock practice and Winnie Witch hiding among the flowers at Benfleet. Our younger patients are absolutely thrilled – especially as spooky sweets are on offer too!

www.cedarhallclinics.co.uk

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Posted by on October 29, 2016 in Clinic News, Uncategorized

 

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Celebrating Our Sponsored Athletes

Cedar Hall Clinics Thurrock & Benfleet are now into the 5th year of sponsoring local young athletes – helping them to achieve their goals. Starting back in 2011 with just 1 athlete the figure has now soared to 12 – all receiving free treatments, advice and encouragement. To date directors Sara Lovett & Jacki Milne have given over £50,000 in treatment sponsorship. We are proud of our work within the community and are happy to celebrate our rising athletic stars. Here’s our current Sponsorship Team:sport-sponsorship-team

http://www.cedarhallclinics.co.uk

 

 

 

 

 

 
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Posted by on October 15, 2016 in Clinic News, Uncategorized

 

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