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Kingston & Teddington Osteopathy

Kingston & Teddington Osteopathy – October 2023

October 2023 Newsletter

Autumn and Winter Good Health

I love winter – warm clothing, cosy fires, comfort food! However, like everyone else, I don’t like the accompanying aches and pains with the colder, damp weather.
This month’s newsletter explores how to keep mobile and keep in good health during winter.

Kind regards,


Winter Aches and Pains

 

A lot of people suffer from joint pain, stiffness and general achiness on cold, rainy, wintery days.  There are theories to explain this and these include:

Lower Barometric Pressure – people with chronic pain may be more sensitive to lower barometric pressure.  The theory is that this reduced pressure may irritate sensitised nerves and cause inflammation and swelling.

Reduced Blood Flow – when cold, your body conserves heat but pumping more blood to the lungs and heart.  Less blood to your extremities means less incoming nutrition and waste removal from cells.  The reduced blood flow also causes colder joints with thicker synovial fluid inside, creating stiffness.

Lack of Physical Activity – shorter, rainy days often mean more time spent indoors with less physical activity.  Less activity means reduced blood flow around the body leading to stiffness and aching joints.

Poor Weather and Less Light Affects Mood – Barometric pressure changes can trigger low mood and induce headaches.  We know that a low mood can enhance pain perception and this can spiral in winter months.


 


What to Do about Winter Aches and Pains?

Keep Warm – wear layers for added warmth.  For patients suffering from neck pain, we recommend silk scarf around the neck, especially at night.  Silk is a natural, breathable fabric and very lightweight without bulk so is ideal for keeping neck muscles warm.

Take Vitamin D – in winter months we do not absorb Vitamin D from sunlight in the UK.  Vitamin D is essential for muscles and bone health and also has anti-inflammatory properties.

Try Light Therapy – anyone suffering even mild Seasonal Affective Disorder will appreciate how low light levels in winter can have a detrimental effect on mood.  Try Light Therapy with Blue/Green

Be Active – there are now so many free online classes for activity within the home, no matter what level your ability.  Just a few minutes at regular intervals can increase heart rate to warm up joints and muscles.

Keep Hydrated – as humans we are over 60% composed of water and for good cellular function, we need fluids.  In winter months, thirst can be less obvious so keep a note of your fluid intake (approximately 8-10 glasses of liquid per day for an adult).


Osteopathy for your Winter Aches & Pains

Osteopathic treatment uses soft tissue massage and joint articulation techniques.  These are ideal for promoting blood flow for healing, improving joint mobility and therefore great at helping overcome winter aches and pains.

If you are experiencing generalised joint stiffness and muscular aches, call us and all our Osteopaths will be delighted to help .


If you need our help and would like to book an appointment, Please Call:  02089776396

If you have aches and pains, don’t wait, just call the clinic and come in and we will be able to diagnose the problem.

You can email info@osteopathuk.co.uk or call 02089776396

Click the link for our website:  
http://www.osteopathuk.co.uk/

 


CONTACT US

Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.

September 2023 Newsletter

Knee Pain is a Common Problem

At the practice, we are often seeing patients suffering from knee pain.

Taking a thorough case history and doing a full examination will enable your Osteopath to determine the cause of the pain.  With the diagnosis complete, a treatment plan and pathway to recovery can begin!

Kind regards,


Why do we get Knee Pain?

The anatomy of the knee is such that our thigh bone (femur) sits on the flat surface of the tibia, supported by 2 C-shaped cups of cartilage.  The joint is then stabilised by 4 main ligaments along with the muscles and tendons of the hamstrings and quadriceps.

Fundamentally, the knee joint relies on the cartilage menisci, muscles, ligaments and tendons for both stability and shock absorption so it is very common to get problems.


Common Causes of Knee Pain

Knee pain is common amongst adults and is most often associated with general wear and tear.  However, athletes who run, jump or play sports that involve quick pivoting, are equally likely to experience problems.

Common Knee Problems:

Sprained Knee Ligaments and/or Muscles.  A strained knee ligament most often occurs by sudden twist to the knee or an impact.  Symptoms may include pain, swelling and difficulty walking or doing sports.

Torn Cartilage.  This occurs with trauma to the knee and the meniscus cup may tear.  Symptoms may include, locking of the knee, inability to move the knee, pain and swelling.  Surgery may be indicated for acute onset trauma and your Osteopath will let you know if onward referral is necessary.

Tendonitis.  This is inflammation of the tendons of the knee.  The knee cap (patella) tendon is often involved and can occur with jumping, running or other repetitive impact.  Symptoms are swelling, pain on running, going downstairs and when bending the knee.

Arthritis.  Degenerative changes to the knee are the most common causes of knee pain.  There may be pain, stiffness, crackling or crepitus of the knee, swelling and difficulty in moving and weight bearing.


Osteopathy for Knee Pain

The first thing your Osteopath will do is take a medical case history and then do an assessment of your knee.  Once a diagnosis is established then your Osteopath will advise on a forward treatment and rehabilitation plan.

Osteopathy for knee pain will involve hands-on treatment and prescribed rehabilitation exercise.

On the rare occasion when onward referral is deemed necessary, then we can always help the process by writing a letter to your GP or Consultant.


If you have aches and pains, don’t wait, just call the clinic and come in and we will be able to diagnose the problem. 02089776396

If you would like more information on how Osteopathy can help, please contact us.

You can email info@osteopathuk.co.uk or call 02089776396

Click the link for our website:  
http://www.osteopathuk.co.uk/

 


CONTACT US

Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.

November 2022 Newsletter

Stretch, Stretch, Stretch

 

We all know that regular exercise has wonderful health benefits but what about Stretching?
As Osteopaths, we always prescribe personalised stretches to help the process of healing and recovery.
This newsletter will explore why Stretching is so restorative.
Kind regards

 


Why is Stretching Good for Health?

Stretching can improve flexibility of joints and muscles.  This adaptability for change is a key part of healthy musculoskeletal function.  Imagine a trampoline that is over-tight – it won’t function well for your kids (or you) to bounce on.  If really tight, it might even rip and tear and this is how injury can sometimes occur.

By stretching, you restore the body’s flexibility and adaptability to change and this in turn puts less load on to muscles and joints.

The potential health benefits of Stretching are:

Decreasing your risk of injury
Joint flexibility allows a joint to move in its full range of motion
Increasing blood flow to muscles, making them function efficiently
Enabling muscles to work effectively and take on load
Improving your performance in physical activities


How to Stretch Safely

 

Slow, slow and gentle is the best approach to Stretching.

It is important to Stretch correctly and to understand that some muscles take longer than others to release.

Warm Up First
Muscles need to be primed and warmed-up before Stretching.  A quick walk for 5 minutes or after a workout is great prior to stretching.  If you don’t have time, then a quick jog/march on the spot swinging your arms will get everything ready.

Don’t Stretch before a Workout
Various studies have shown that stretching prior to a workout can actually decrease performance.  Stretching a tight, cold muscle may even cause injury.

Always Stretch both sides
Pretty obvious, but if you are trying to rehabilitate an injury it is important to always stretch both sides of your body.  Only stretching one side can cause increased load on the other side and this in turn can lead to further injury.

Give muscles and joints enough time to Stretch
Avoid ‘bouncing’ your stretch because this will only put strain on the muscle/tendon junction and can cause injury.  Hold the stretch for 30 seconds and then release.  Repeat 3 times. Big muscles such as hamstrings may need a longer stretch.

Avoid Stretching to the point of burn or pain
Stretching should have some tension but be without pain.  If you are feeling the burn, then you are overloading the muscle and joint.

Stretch Regularly
Stretching works best when done little and often.  Even a quick 5-10 minutes every other day can make a huge difference.

Stretch with Movement
Stretching with movement can be very beneficial.  Yoga, pilates and tai chi all incorporate movement with stretching.  Deep breathe to enhance the stretch and encourage the whole body to release tension.


Osteopathy and Stretching


Your Osteopath will prescribe specific stretches that you can do at home.  At Kingston & Teddington Osteopathy we assess every person individually and can design a Stretching plan unique to you so that you get maximum health benefits.

Have a look at our YouTube channel for some great stretches

https://www.youtube.com/channel/UCaSfyAZTc5JtqidbXNXg8Pw/videos


If you have pain, contact us!

If you have aches or pains, don’t wait, just call the clinic and come in and we will be able to diagnose the problem.

Our Osteopaths are happy to help so please call 02089776396 

 

 

 

You can email info@osteopathuk.co.uk or call 02089776396

Click the link for our website:  www.osteopathuk.co.uk

CONTACT US

Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.

October 2022 Newsletter

Are you a Keen Cyclist?

 

Cycling is a great form of exercise.  However, good cycling posture is key to prevent injury.  This newsletter will focus on the best posture and most common problems that may occur.
Kind regards

 


What is Good Cycling Posture?

If you and your family have decided to take up cycling then what a great choice.  Our local area is fairly easy cycling terrain – flat and the scenery in the parks and along the river is fabulous.

However, before you whizz off to explore along the Thames, ensure that your bikes are set up correctly.

Pedal to Saddle height is correct when at full downward pedal you should just stop short of fully straightening out your knee.  As your kids grow you may need to assess their saddle heights every 6 months to ensure that they don’t end up cycling with overly flexed knees.

Handlebars should be aligned so that your elbows remain loosely flexed and not locked out straight when cycling.

Obviously, if you have a racing bike then cycling posture alters again.  With good core and correct saddle height, you should not need to put full weight through the shoulders, elbows and hands when cycling.  We always recommend getting a bike fit to ensure that you have the correct set-up for racing bikes.


Common Cycling Aches & Pains

 

Neck pain is one of the most commonly reported pains related to cycling.
On racing bikes this is often due to poor cycling posture with bad helmet adjustment.
Ensure that you are not over-extending your neck and tilt the helmet more to the back of the head.
Keep elbows bent and shoulders forward to support the collar bones to give greater shock absorption.
Make sure that the handlebars are not too low as this can increase extension of the neck.
Try and tuck your chin in when riding to reduce neck extension and find a more neutral spine.
Be careful when turning your head when doing a manoeuvre in traffic – try to raise up on the handlebars to reduce neck extension when turning.

Shoulder Pain is often reported after long rides.
Again, check posture and that the saddle is angled correctly and not too low at the front. If you are sliding forwards along the saddle then you will automatically brace your weight on your arms and shoulders when riding and this will cause lots of postural problems. As Osteopaths, we advise slightly tilting the saddle backward to align the pelvis so that core muscles engage more readily.

Knee pain around the knee cap is the most common knee pain associated with cycling.
Ensure that your saddle is at the correct height to avoid over-flexing the knees. Also, be careful to cycle with knees pointing straight ahead and do not allow any outward movement of the knee as that can also cause damage behind the kneecap.

Wrist/Hand Pain will occur if your cycling posture is incorrect.
Saddle angle and handlebar height are key to avoid over-extending your wrists or putting too much weight forwards through your hands.  We have had patients experiencing pins and needles on long rides and tendonitis in the wrists and forearm.  When riding long distances, move your weight from hand to hand to avoid over-loading the wrists and hands.

Ankle Pain can occur on racing bikes.
If you have a history of ankle sprains then ligament strain from previous injury can contribute to ankle pain when cycling.  Your Osteopath can prescribe a tailor-made regime to help strengthen the ankles and also provide treatment of leg muscles to ease the pain.  Getting the right cleat position is crucial to avoid overstrain of the ankles and so getting a good bike fit for a racing bike is key.


What to do if you have Cycling related Joint or Muscle Pain


First of all – seek help to get a diagnosis of what structure is involved causing you pain.  Your Osteopath will be a good first port of call for full differential diagnosis and if further investigations such as MRI scan or X-ray are required, they will help you navigate how to do that.

Once you have a diagnosis, your Osteopath can give you hands on treatment and practical advice to kickstart the healing process.  They will also advise on how to prevent further injury with rehabilitation exercises and forward management of your cycling regime.[/caption]


If you have pain, contact us!

If you have aches or pains, don’t wait, just call the clinic and come in and we will be able to diagnose the problem.

Our Osteopaths are happy to help so please call 02089776396 and we can get you back on The Road to Recovery.

 

 

You can email info@osteopathuk.co.uk or call 02089776396

Click the link for our website:  www.osteopathuk.co.uk

CONTACT US

Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.

September 2022 Newsletter

What is a Slipped Disc?

 

We often have patients ask us if they have slipped a disc and this newsletter aims to help clarify what happens when you get pain caused by an intervertebral disc problem.The good news, is that with the correct care and management, disc problems can be resolved.
Kind regards

 


How the Anatomy works


What is a Disc in the Spine?

 

 

In between each vertebra of your spine, there is a disc which acts as a shock absorber and gives the spine more flexibility.Each disc has a solid outer wall (imagine a car tyre), called the Annulus Fibrosus with an inner thick jelly core called the Nucleus Pulposus.In this picture you can see the discs highlighted white and the ‘injured’ disc as red.The spinal cord of your central nervous system is shown as yellow and off-shoots of that cord leave the spine as nerves to the rest of your body and pass right next to the disc.

 

 


Disc Injury

 

A healthy disc is an oval cushion, made of fibrocartilage, that allows some movement between vertebrae without sacrificing strength.

With age the disc begins to desiccate and lose its height.  Flattening discs put stress on the outer wall of the Annulus Fibrosus and this can lead to torsions and small tears that might ultimately lead to a full open tear and the inner Nucleus Pulposus oozing out – a prolapsed or “slipped” disc.

However, full disc prolapses/herniations are less common than the Annulus Fibrosus bulge/flattening.

As Osteopaths, we are very keen to diagnose at which stage the disc injury is.  This helps us determine treatment and management for a speedier recovery.

 


What is Disc Pain?

Disc pain can be both acute and chronic.  The pain varies depending on whether the disc is bulging or fully prolapsed.

If the nerves are affected as they exit past the injured disc, you can get referred nerve pain extending into the arm or leg depending on which disc is injured.  This can be extremely painful and patients can find it emotionally distressing.  Pain relief medication will be needed in this circumstance and your Osteopath will advise accordingly.  Should the pain persist, your Osteopath will advise whether a MRI is appropriate and also whether referral to a Pain Specialist is required whilst Osteopathic treatment is ongoing to help manage the problem.

Commonly with disc pain, the nerves are only mildly affected and Osteopathic treatment and management can help you make a good recovery.  Your Osteopath will work with you to find ways to manage your work and lifestyle to enable the disc to recover.  For example, sitting and compression makes a lumbar spine disc worse so your Osteopath may advise getting a standing desk.  Your will also be given some simple exercises to help your progress.

 


If you have pain, contact us!

If you have neck or back pain don’t wait, just call the clinic and come in and we will be able to diagnose the problem.  Disc pain can be extremely persistent unless managed correctly so do seek help.

Our Osteopaths are happy to help so please call 02089776396 and we can get you back on The Road to Recovery.

 

 

You can email info@osteopathuk.co.uk or call 02089776396

Click the link for our website:  www.osteopathuk.co.uk

CONTACT US

Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.

July 2022 Newsletter

Osteopathy for your Holiday

The practice is super busy at the moment – everyone is coming in for a pre-holiday treatment to get themselves in peak musculoskeletal health prior to jetting off for some relaxation.

This newsletter will help you look after your spine and joints so that you have a wonderful holiday!

Kind regards,


Top Tips for a Happy, Healthy Holiday


Lifting Suitcases

Lifting and then twisting is a common cause of back pain.  Engage your abdominal muscles prior to lifting and bend your knees and use your legs to prevent overloading your spine.

We always advise being especially careful of airport luggage conveyor belts!  Also, be careful un/loading the car and if you have a bad back we highly recommend delegating the task to someone else 🙂


Holiday Beds & Pillows

If you have recurring neck problems then it can be a great idea to pack your pillow to take on holiday.  Changes in pillows are one of the common causes of neck pain that we see post-holiday in the practice.  If it isn’t feasible to take your own pillow, then try folding a towel into a pad underneath your hotel pillow so that it reaches your optimum height for comfort.

The change in mattress on holiday can also lead to hip, shoulder and back problems.  Every year we treat patients post-holiday who find the change of bed affects their spine.  If the bed is too hard, try sleeping on a folded duvet or ask the hotel is they provide mattress toppers.  If the mattress feels too soft then you can get an achey lower back – try doing gentle knees to chest exercises daily to reduce stiffness.


Sunbathing

Whilst holidays are wonderfully relaxing, inactivity can itself cause back pain.  Sun loungers aren’t ergonomically designed for bad backs so try and get up every 20 minutes and move around.  Lying on your tummy without support can put excessive curve through the lumbar spine – try folding a towel/pillow underneath your abdomen to prevent this.


Book your holiday appointment 🙂

If you would like to book your holiday appointment, please call us on 02089776396 or email info@osteopathuk.co.uk

We Wish you all a Wonderful Holiday!

 

You can email info@osteopathuk.co.uk or call

Click the link for our website:  www.osteopathuk.co.uk

CONTACT US

Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.

June 2022 Newsletter

Summer Sun, Fun & Outdoor Living

It’s that wonderful time of year again…. long days, warm sunshine and the outdoor joy of tennis, cricket, rowing and long walks.We encourage all our patients to make the most of the Summer – top up your Vitamin D levels and be as active as possible.  This is a great time of year to be healthy and happy.

Kind regards,


Tips for a Healthy Summer

Top Up your Vitamin D – get outside as much as possible.  In the UK, we only absorb Vitamin D from sunlight from April through to the end of September.  Vitamin D is a fat soluble vitamin that works with calcium and magnesium to give us healthy bones and teeth and also supports muscle function and our immune system.

Be Active – whether you run, walk or want to play tennis or cricket, the rule of thumb is do more!  This is the perfect time of year for evening walks after work, early runs or just taking the family on a great day out in the countryside.  Be creative, have fun and raise your activity levels in the summer months.

Eat Well – summer foods can be low fat and extremely healthy given the right food choices.  Try and prepare your own food for BBQs rather than buying pre-prepared foods.  That way you can create marinades with less salt and sugar in them and choose lower fat options.

Drink Plenty of Water – staying hydrated is obvious but very necessary in the summer.  Always carry a bottle of water with you, especially when you are outside.  Dehydration can lead to dry mouth, headache, dizziness, constipation and muscle cramps.

 



How Osteopathy Can Help this Summer.

As your Osteopaths, you might think that Summer would be a quieter time in the practice but we are always super busy in Summer months.

Problems can occur as activity increases – we see sprains and acute neck and back problems every Summer.  Our advice is to get in touch with us as soon as you have any injury – we can give you immediate advice and help so that any ache/pain can be helped to heal as quickly as possible.


If you would like more information on how Osteopathy can help, please contact us.

 

You can email info@osteopathuk.co.uk or call 02089776396

Click the link for our website:  
http://www.osteopathuk.co.uk/

 


CONTACT US

Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.