handsthatheal2020

Neck Pain From Work

Mon, 20 Apr 2026 16:39:51 GMT

What It Is, Why It Happens, and How to Stop It Coming Back

Neck pain is one of the most common problems we see in desk-based workers. Spending long hours at a computer, using laptops, or looking down at a phone places repeated stress on the structures of the neck — and over time, that adds up.

Research shows that more than half of office workers experience neck pain within any 12-month period. The good news is that it responds extremely well to the right treatment.

Why Desk Work Causes Neck Pain

The neck is built for movement, not for staying in one fixed position for hours at a time. A pattern we see constantly in office workers is forward head posture — where the head gradually drifts in front of the shoulders while looking at a screen. This significantly increases the load placed on the cervical spine and the muscles surrounding it.

Common contributing factors include:

Prolonged sitting with minimal movement
Forward head posture during screen use
Monitors positioned too low or too far away
Laptop use without an external screen or keyboard
Stress-related tension in the neck and shoulders
Weakness in the upper back and postural muscles
Not enough movement breaks throughout the day

Common Symptoms

Symptoms often build gradually and may feel worse after long periods at a desk. You might notice:

A dull ache or stiffness in the neck
Tightness across the tops of the shoulders
Pain between the shoulder blades
Headaches starting at the base of the skull
Difficulty turning or tilting the neck fully
Pain that worsens after prolonged screen use
Fatigue and tension that builds across the working day
Occasional tingling into the shoulder or upper arm

When to Seek Urgent Help

Most cases of desk-related neck pain improve well with physiotherapy. However, please seek prompt medical attention if you experience any of the following:

Progressive weakness in the arm or hand
Persistent numbness or tingling down the arm
Loss of coordination or grip strength
Neck pain following a significant accident or fall
Fever or unexplained weight loss alongside neck pain
Severe pain that does not improve with rest or movement

These symptoms may indicate nerve involvement or another condition that requires further assessment.

Why Physiotherapy Works

Many people reach for pain relief or a heat pack when their neck flares up. While these can offer short-term comfort, they don't address the reason the pain developed in the first place.

At Hands That Heal, we take a different approach. We carry out a thorough physical assessment to understand your posture, movement, muscle strength, and how your workstation may be contributing to your symptoms. From there, we build a treatment plan focused on lasting results — not just temporary relief.

What Treatment Involves

A physiotherapy programme for desk-related neck pain typically includes:

Exercises to activate the deep neck stabilising muscles
Strengthening work for the upper back and shoulder blades
Mobility exercises for the cervical and thoracic spine
Manual therapy to improve joint movement and reduce tension
Postural education and ergonomic guidance
Practical advice on movement habits during your working day

The Long-Term Benefits

When the underlying causes are properly addressed, the improvements go well beyond pain relief. Patients typically experience:

Better sitting posture
Reduced muscle tension in the neck and shoulders
Greater tolerance for prolonged desk work
Fewer tension-related headaches
A stronger, more resilient upper back
Fewer recurring flare-ups
More confidence with exercise and everyday movement

Preventing It From Coming Back

The most effective strategy is building habits that stop symptoms returning in the first place. Long-term neck health comes down to:

Strengthening the neck, shoulders, and upper back regularly
Taking movement breaks throughout the working day
Setting up your workstation correctly
Avoiding prolonged static posture
Staying physically active outside of work
Acting early at the first sign of stiffness — before it escalates

Ready to Get Rid of Your Neck Pain?

If desk work is causing you neck pain, stiffness, or headaches, we can help. Book an assessment with our team and we'll identify exactly what's driving your symptoms and put together a clear plan to fix it.

Sciatica Explained: What It Is, Why It Happens, and How to Stop It Coming Back

Mon, 09 Mar 2026 11:31:37 GMT

Understanding Sciatica: Causes, Symptoms, and When to Seek Help

Sciatica is used to describe lower back and leg pain . It’s a description of symptoms caused by irritation or compression of the sciatic nerve within the lower back (lumbar spine) .

The sciatic nerve is the largest nerve in the body . It runs from the nerve roots in the lumbar and sacral spine (L4–S3) , travelling through the pelvis, deep into the gluteal region, through the buttocks, and down the posterior aspect of the leg.

When the nerve becomes irritated, it can create pain that travels along this pathway. This may cause uncomfortable sensations such as sharp pain, burning, or tingling, and in some cases can become severely limiting to daily movement .

The important thing to understand is that sciatica is usually a symptom of an underlying issue . Unless the root cause is addressed, the pain often returns.

What Causes Sciatica?

Sciatica happens when the nerve is compressed, inflamed, or irritated . Common causes include:

A disc bulge or disc herniation in the lower back
Age-related changes in the spine (degeneration)
Spinal stenosis (narrowing of the spinal canal)
Tight muscles in the buttock, such as the piriformis muscle
Poor posture and prolonged sitting
Weak core and glute muscles
Repetitive strain or improper lifting

In many cases, it is not caused by one dramatic injury. Instead, it develops gradually due to repeated overload, poor movement habits, and reduced strength over time .

Common Symptoms

Sciatica usually affects one side of the body . Some people feel mostly leg pain with little back pain, while others experience both.

Common symptoms include:

Sharp or shooting pain from the lower back into the leg
Burning or electric-like sensations
Tingling or “pins and needles”
Numbness in the foot or lower leg
Muscle weakness
Pain that worsens when sitting or bending

Red Flags: When to Seek Urgent Medical Attention

Most sciatica improves with conservative treatment under physiotherapy supervision and guidance . However, you should seek urgent medical attention (A&E) if you experience the following symptoms.

These may indicate Cauda Equina Syndrome , a rare but serious compression of the nerves at the bottom of the spinal cord that requires immediate medical assessment.

Loss of bladder or bowel control
Numbness around the groin or inner thighs
Severe or worsening leg weakness
Sudden symptoms after a serious fall or accident
Fever with severe back pain

Why Physiotherapy Is So Important

Many people focus on short-term relief such as rest, painkillers, or massage. While these may reduce discomfort temporarily, they do not address the underlying problem .

Physiotherapy looks deeper with a thorough assessment that helps identify:

Where the nerve irritation is coming from
Which movements aggravate symptoms
Weak or underactive muscles
Stiff joints contributing to overload
Postural habits increasing strain

Finding the root cause through a physiotherapy assessment is key to recovery. Without understanding why the nerve is irritated, treatment becomes guesswork and the pain is more likely to return .

What Does Treatment Involve?

Physiotherapy focuses on reducing pain and progressing rehabilitation , rebuilding strength and endurance so the spine can tolerate everyday demands and creating a strong foundation to prevent symptoms returning.

Treatment may include:

Specific exercises to reduce nerve sensitivity
Targeted core strengthening
Glute and hip strengthening
Manual therapy to improve mobility
Nerve gliding techniques
Postural correction
Education on lifting and sitting habits

The Role of Pilates in Recovery and Prevention

Physiotherapy-based Pilates is one of the most effective long-term tools for managing and preventing sciatica.

Rather than pushing through pain with poor form or incorrect exercises, Pilates re-trains movement and builds strength , reducing unnecessary strain on the lower back.

When completed alongside physiotherapy, Pilates supports recovery and helps prevent recurrence by improving control, resilience, and muscular balance throughout the body. It focuses on:

Deep core muscle activation
Pelvic stability
Controlled spinal movement
Strength through range
Coordination and body awareness

Long-Term Benefits of Physiotherapy

When the root cause is addressed and strength is rebuilt, the benefits are more than just pain relief .

The goal is not simply to calm symptoms down. It is to make your body stronger and more capable than before .

Benefits may include:

Improved posture
Greater spinal stability
Stronger core and hips
Reduced risk of flare-ups
Increased confidence in movement
A safe return to exercise and sport

Prevention Over Quick Fixes

Sciatica often develops over time , and preventing it from returning requires a long-term approach .

Quick fixes may ease pain temporarily, but building strength creates a strong foundation for the body .

This includes:

Maintaining strength
Staying consistent with exercises
Avoiding prolonged inactivity
Listening to early warning signs
Continuing progressive loading

Final Thoughts

Sciatica can be painful, frustrating, and demotivating.

With a thorough assessment, targeted physiotherapy treatment, structured strengthening, and the addition of Pilates , recovery is achievable and sustainable.

The aim is not just removing pain.

It’s understanding why it started, correcting the underlying problem, and building a stronger body so it doesn’t return .

Looking for Sciatica Treatment Near You?

If you are experiencing lower back or leg pain from sciatica , our experienced team at Hands That Heal Physiotherapy in Pocklington and South Cave can help. We provide personalised physiotherapy assessments, targeted rehabilitation, and physiotherapy-led Pilates to treat the root cause of your pain and support long-term recovery.

Black Friday deals!

Wed, 12 Nov 2025 09:40:05 GMT

Don't miss out on our Black Friday and Cyber Monday special offers

We’re getting ready for some fantastic Black Friday deals — perfect for treating yourself (or someone else!) to a little fitness and recovery boost.

Black Friday (28 November)

£10 Reformer Pilates classes — available on Black Friday only!
Must be booked in advance as spaces are limited.

20% off Sports Massage packs (6 or 10 sessions)
Book by calling or emailing us on Black Friday. Packs can be used anytime within the next 12 months, so no need to book your appointments all at once - just use them when you need them.
60 minute Sports Massage pack savings:
6 sessions would cost £ 372 , NOW £297.60 (20% saving)
10 sessions would cost £ 620 , NOW £496.00 (20% saving)

Cyber Monday (1 December)

£5 Matwork Pilates classes — available on Cyber Monday only!
Must be booked in advance as spaces are limited.

Don’t miss out on these exclusive offers!

Celebrating AHP Day: Shining a Spotlight on Physiotherapy

Tue, 07 Oct 2025 10:18:55 GMT

Tuesday 14 October marks Allied Health Professions (AHP) Day

This day marks a national celebration of the incredible work carried out by AHPs across the UK. Physiotherapists are a key part of this group of health professionals, helping people of all ages recover from injury, manage long-term conditions, and stay active and independent.

At Hands That Heal, we’re proud to have a dedicated team of physiotherapists who go above and beyond every day to provide the very best care. From one-to-one rehabilitation and injury management to our physio-led classes, our team supports patients throughout their recovery and beyond.

What makes our physios stand out is their commitment to continual learning and professional development. Each week the team get together for dedicated time to share knowledge and update their skills with the latest evidence-based techniques. We always want to make sure that our community has access to the highest standard of care right here in the East Riding.

This AHP Day, we’d like to thank our brilliant physiotherapy team for their hard work, compassion, and leadership — and highlight the important role physiotherapy plays in keeping our community moving well and living well.

If you’d like to find out more about how physiotherapy can help you, and the range of services we offer, or to join one of our physio-led classes , get in touch with us today.

Running Smarter: Are you reaching your full potential?

Tue, 12 Aug 2025 08:42:53 GMT

Running, running, running…

Whether you're chasing a PB, gliding across the East Yorkshire Wolds, or clocking miles to clear your head after work — running offers so much more than just physical fitness. It’s freedom, headspace, challenge, and community all rolled into one.

But here's the big question: Are you running at your best — or just getting by?

We speak to runners every week who are doing all the right things — ticking off their training plans, staying consistent, even cross-training — yet still hitting niggles, plateaus, or repeated injuries. Sound familiar?

That’s where a Runners MOT can make all the difference.

What is a Runners MOT?

It’s not just a ‘check-up’ — it’s a deep dive into how you run, move, and recover.

Led by one of our senior physiotherapists, the Runners MOT is a two-hour, one-to-one session combining clinical expertise with cutting-edge tech. We assess everything from your training load and injury history to your foot biomechanics, muscle strength, and running technique.

Using tools like our 3D foot scanner, pressure mapping force plate, OnForm video analysis and wearable RunScribe sensors, we can gather real-time insights into:

Vertical displacement and ground contact time
Pelvic and joint angles
Pronation patterns
Balance, flexibility and neuromuscular control
Power output and strength endurance
…and loads more

You’ll receive a detailed report outlining key risk factors, form and technique cues, strength and conditioning advice, and personalised recommendations to improve performance and reduce injury risk. All for £180.

Curious? Come along to our FREE Runners Open Morning

If you're intrigued and want to see the tech in action, we’re opening our doors for a FREE Runners MOT Open Morning on Saturday 20 September 2025, from 9:00am .

Whether you’re a weekend jogger or club regular, this is a relaxed, friendly way to learn more about how movement analysis, form assessment, and tailored physio support can help you run better, stronger, and longer .

We’ll be demonstrating parts of the Runners MOT, sharing insights from recent clients, and answering all your questions.

Spaces are limited – book your free place here:
https://forms.gle/eC9AhC4tDNWTrex89

One final thought…

We service our cars before a problem arises — why not treat your body the same way? The Runners MOT isn’t just for injured runners. It’s designed for anyone who wants to understand their body better and build a smarter foundation for training and performance.

So come along, have a coffee, and get inspired. We’ll see you on the 20th!

Our Yorkshire Three Peaks charity challenge

Fri, 01 Aug 2025 10:15:43 GMT

This year marks a very special milestone for our clinic – 15 years of helping our community move better, feel stronger, and live with less pain. And we’re celebrating in a way that reflects exactly where we came from… and where we’re going.

On Friday 8 August 2025, our team will take on the Yorkshire Three Peaks Challenge – a 24-mile hike over Pen-y-ghent, Whernside, and Ingleborough – all to raise funds for a cause that’s close to our hearts: Pocklington Rugby in the Community.

Why this challenge?

Fifteen years ago, we opened our doors at Pocklington Rugby Club. It was more than just a venue – it was the beginning of our journey and our deep-rooted connection to the local community. Over the years, we've grown, evolved, and moved location, but that connection to the club – and what it represents – has never left us.

Pocklington Rugby in the Community is a charitable initiative that supports physical activity, inclusion, and wellbeing for people of all ages and abilities in our area. They host regular events throughout the year such as monthly 'pie and pud' evenings, social activities and inclusive activities to help tackle social isolation that can deeply impact mental, emotional, and physical wellbeing, often leading to increased loneliness, depression, and anxiety.

Taking on this iconic challenge allows us to give back to the local community by supporting the future health and wellbeing of the wonderful people in it.

How you can help

We’ve set up a JustGiving page for donations, and every penny goes directly to Pocklington Rugby in the Community . Whether you want to:

Sponsor our team
Donate to the cause
Or cheer us on…

We’d love to have your support.

Challenge day: Friday 8 August 2025
Donate: https://www.justgiving.com/crowdfunding/hth-y3p?utm_medium=CR&utm_source=CL
Follow our journey online: https://www.facebook.com/handsthathealphysio AND https://www.instagram.com/hands_that_heal_clinic

We're hiring! Join our team

Mon, 30 Jun 2025 15:31:24 GMT

We’re looking for a passionate physiotherapist to join our friendly team!

Are you a dedicated Physiotherapist eager to work in a supportive, expanding clinic that values your expertise and vision?

At Hands That Heal, we’re not just about treatment; we’re about transformation—for our patients, our team, and the physiotherapy profession. We are looking for a talented individual who is as committed to holistic healing as we are.

Why choose Hands That Heal?

Our clinic is a sanctuary for patients and practitioners alike, offering a nurturing space to grow, collaborate, and thrive. If you’re a skilled physiotherapist looking for a fresh start in an environment that prioritises patient-centred care, Hands That Heal is designed to support your journey.

What you’ll experience here:

Innovative approach: Due to expansion, we offer state-of-the-art equipment, including shockwave, ultrasound, and 3D scanning technology, alongside advanced techniques and a community committed to continuous improvement.

Structured growth : From 1-to-1 mentorship to in-person CPD sessions, we tailor a development path that aligns with your personal goals—whether it’s specialising in musculoskeletal care, exploring advanced therapies, or enhancing patient outcomes.

Empowering environment : Feel supported in a space that values teamwork, creativity, and autonomous practice. We encourage you to contribute to our shared mission of setting new standards in physiotherapy.

Integrated care through movement : Our clinic runs 22 classes per week, including reformer Pilates, OA hip and knee rehab, and balance and falls prevention classes. These sessions are a key part of our holistic approach, helping patients and practitioners connect movement with long-term recovery and wellbeing.

Role highlights:

As a Hands That Heal Physiotherapist, you’ll be an essential part of our multidisciplinary team, independently managing a caseload with expert supervision and support. You’ll have access to the latest in rehabilitative technology, specialised support for complex cases and a clinic culture that truly celebrates achievements.

Working hours are 26–30 hours per week, with the option to increase as the business continues to grow—typically within six months.

What's on offer?

Competitive salary and performance bonuses: £28,000–£40,000, pro rata, plus access to bonus schemes linked to KPIs.
Health and wellness package: Private medical cover and free access to our clinic’s facilities including rehab gym.
Career and personal development: Comprehensive CPD, mentorship with senior leaders alongside career progression options tailored to your aspirations and interests.
Flexible work options: 26 to 30 hours per week with the option to increase. Enjoy a balanced schedule with options for flexible hours in a supportive team that values work-life balance.
A varied caseload of clients and classes.
Be part of a much-loved local clinic with a fantastic reputation.

Ready to start your journey?

If you love helping people move better, feel better, and live life to the full – we’d love to hear from you. We’re proud of our clinic’s welcoming atmosphere, collaborative spirit, and strong relationships with our clients and local community for over 15 years.

You’ll be working alongside a supportive team of physios and massage therapists who are dedicated to high-quality care, ongoing learning, and making every patient feel truly looked after.

Please note: We are unable to provide VISA sponsorship for this role. A degree in Physiotherapy from a UK-based university and registration as a Physiotherapist (with HCPC registration) are required.

Sound like your kind of place?
We’d love to to to you! To find out more, please drop us an email at info@hth.clinic or give us a call on 07920 011515 .

To apply: please send a CV and covering letter telling us how you meet the requirements for this role to info@hth.clinic

�� Closing date: Friday 18 July 2025

�� Interviews from W/C: Monday 21 July 2025

We're celebrating our 15th anniversary

Thu, 05 Jun 2025 11:49:23 GMT

Our physiotherapy clinic is celebrating 15 years of providing health and healing services across East Yorkshire.

Established by Lisa Wiles in 2010, the clinic’s journey began at Pocklington rugby club. Lisa’s expert physiotherapy services have also provided care to many competing GB Olympic and Paralympic athletes, playing a pivotal role in injury recovery and prevention to optimise their performance.

Founder, Lisa said: “Celebrating 15 years is a huge milestone for us, and we couldn’t be more proud.”

“It all started with a passion for helping athletes recover, and now, it’s an honour to support the community with the same care and expertise that has helped so many of our country’s top athletes. The clinic and team has grown considerably to offer more services as well as physio-led Pilates and Reformer Pilates exercise classes.”

Players from Pocklington Rugby Football Club (PRFC) took part in a special Pilates Reformer class held by Hands That Heal to push their core strength and flexibility.

Lee Bray who plays second row for PRFC said: “The class was a lot tougher than we expected, but it will definitely be good for our players.”

To mark our special anniversary we're holding an Open Day at our Pocklington clinic on Saturday 28 June 2025 . The day will include free mini consultations, Pilates and Reformer Pilates taster sessions, therapy demonstrations and free mini-massages.

Lisa said: “We look forward to helping even more people over the next 15 years. We’ll continue to offer a supportive space to help with their healing journey”.

5 Common Back Problems and How to Treat them

Mon, 29 Jul 2024 09:46:47 GMT

Are you struggling with that nagging ache in your back that just won't budge? You're not alone. Back pain is a common visitor amongst adults, often becoming an unwanted companion disrupting daily activities and peace of mind.

Whether it's after a long day at work or following a vigorous workout session, the discomfort can range from mild stiffness to debilitating agony.

Interestingly, most back issues share causes rooted in our modern lifestyle – prolonged sitting, inadequate exercise, and poor posture are usual suspects. This article shines a light on five prevalent back problems tapping at the doorsteps of many: herniated discs, spinal stenosis, degenerative disc disease , osteophytes (bone spurs), and spondylosis (a type of arthritis).

It doesn't just stop there; we'll guide you through practical treatment options that help soothe these spine troubles without immediately jumping under the surgeon's knife – from physical therapy magic to acupuncture delights.

Discover remedies that could spell relief for your weary back. Ready for some comfort? Keep reading!

Key Takeaways

Herniated discs, spinal stenosis, degenerative disc disease, osteophytes and spondylosis are key causes of back pain that can often be treated without surgery.

Physiotherapy is a vital part of treating back problems as it helps to strengthen muscles and improve flexibility around the spine which may alleviate pain symptoms.

Pain management for these conditions may include medication or injections but exploring exercises with a physiotherapist forms a core approach.

Surgical options like discectomy and spinal fusion are available for severe cases when non - surgical treatments do not provide adequate relief.

Alternative therapies such as acupuncture, massage therapy and biofeedback offer additional ways to manage back pain alongside conventional medical treatments.The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

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Treatment Options for Common Back Problems

Physical therapy and medication are common non-surgical options for treating back problems, while surgical options such as discectomy and spinal fusion may be necessary in more severe cases.

Additionally, alternative treatments like acupuncture and massage therapy can also provide relief from back pain.

Non-surgical options (e.g. physical therapy, medication, injections)

If you're looking to remove back pain and stay fit, consider the following non-surgical treatment options:

Engage in physical therapy to strengthen your back muscles, improve flexibility, and alleviate pain.
Explore medication options such as anti - inflammatory drugs and muscle relaxants to manage pain and reduce inflammation.
Consider injections like epidural steroid injections or facet joint injections to target specific areas of pain and provide relief.

Surgical options (e.g. discectomy, laminectomy, spinal fusion)

After considering non-surgical options, surgical treatments may be recommended for certain back problems. Here are the surgical options available to address common back issues:

Discectomy: This procedure involves removing a portion of a herniated disc that is pressing on a nerve, alleviating pain and reducing inflammation in the affected area.
Laminectomy: This surgery involves removing the lamina (the back part of the vertebra that covers the spinal canal) and any bone spurs to relieve pressure on the spinal nerves.
Spinal Fusion: In this procedure, two or more vertebrae are fused together using bone grafts or implants to stabilise the spine, reduce pain, and improve mobility.
Foraminotomy: This surgery enlarges the space where nerve roots exit the spinal cord to alleviate nerve compression caused by bone spurs or herniated discs.
Vertebroplasty/Kyphoplasty: These minimally invasive procedures involve injecting bone cement into fractured vertebrae to stabilise them and relieve pain associated with vertebral compression fractures.

Alternative treatments (e.g. acupuncture, massage, biofeedback therapy)

In the realm of back pain management, alternative treatments offer non-invasive methods to alleviate discomfort and improve overall well-being. These therapies can be particularly beneficial for individuals seeking to avoid or postpone surgical interventions. Here's an overview of some common alternative treatments for back issues:

Acupuncture : This ancient Chinese technique involves inserting thin needles into specific points on the body. It's believed to stimulate the nervous system and release pain-relieving chemicals, making it an effective treatment for chronic back pain.

Targets pain relief : Stimulates body's pain-relieving mechanisms.
Reduces inflammation : Can help in reducing swelling and inflammation in back areas.
Improves mobility : Regular sessions may enhance flexibility and range of motion.

Massage Therapy : This involves manipulating the muscles and soft tissues of the body. It's known for relieving muscle tension and improving blood circulation, which can be particularly beneficial for back pain caused by muscle strain or stress.

Relieves muscle tension : Eases tight muscles, providing relief from pain and stiffness.
Enhances circulation : Promotes better blood flow, aiding in quicker recovery of sore muscles.
Reduces stress : Offers relaxation, which can indirectly alleviate back pain related to stress.

Biofeedback Therapy : This technique uses electronic monitoring devices to teach patients to control bodily functions, such as heart rate, muscle tension, and blood pressure. Biofeedback can be particularly effective in managing pain and stress, which are often contributors to back problems.

Promotes relaxation : Teaches techniques to relax muscles and reduce tension.
Increases awareness : Helps in understanding and controlling body's response to pain.
Improves coping skills : Enhances ability to manage and mitigate back pain.

These alternative treatments, while beneficial, should ideally be part of a comprehensive care plan that may include physical therapy, exercise, and lifestyle modifications. It's essential to consult with healthcare professionals to determine the best course of action for individual back pain conditions.

Conclusion

In conclusion, managing back problems involves understanding the causes and seeking appropriate treatment. A combination of non-surgical options such as physical therapy and medication can help relieve discomfort.

In some cases, surgical interventions like discectomy or spinal fusion may be necessary for long-term relief. Exploring alternative treatments like massage or biofeedback therapy could also provide additional support in addressing back issues.

How Yoga Can Help Aches and Pains

Mon, 29 Jul 2024 09:46:45 GMT

Are you feeling worn out by constant aches and pains? You're not alone. Many of us face the daily discomfort of sore muscles, stiff joints, or persistent pain that seems to take away from life's joys.

But what if there was a gentle yet powerful way to ease this pain and get back on the path to wellness? Enter yoga—a practice as ancient as time but remarkably effective for modern maladies.

Did you know that studies suggest yoga can reduce chronic pain levels and may even lessen the need for medication in some cases? This blog is your guiding light to discovering how yoga can be more than just poses—it’s a gateway to better health and less pain.

We'll dive into simple movements, breathing techniques, and mindful meditations that could unlock the relief your body has been yearning for. Ready to feel better? Keep reading!

Key Takeaways

Yoga stretches and strengthens the body, providing chronic pain relief from conditions like arthritis and fibromyalgia.

Regular yoga reduces inflammation in the body, which can lead to less pain for those with inflammatory conditions such as arthritis.

Practicing specific yoga poses increases flexibility and range of motion, making daily activities easier and reducing discomfort.

Pranayama or controlled breathing helps manage how we perceive pain by calming the mind and reducing stress levels.

Meditation incorporated into a yoga routine addresses the emotional challenges of chronic pain, promoting mental well-being alongside physical health.

The Benefits of Yoga for Pain Relief

Yoga offers relief for chronic pain, reduces inflammation in the body, and improves flexibility and range of motion. This holistic approach to pain management can help individuals with conditions such as arthritis, fibromyalgia, migraines, and back pain.

Relief for chronic pain

Chronic pain sufferers often find themselves in a constant battle with discomfort, seeking ways to manage and alleviate their symptoms. With yoga's gentle approach, many have discovered an effective strategy for chronic pain relief .

A consistent practice helps by stretching and strengthening the body, which can lessen pain from conditions such as arthritis or fibromyalgia. Engaging in specific poses targets areas of tension and promotes healing.

Regular inclusion of yoga into one’s routine has shown promising results in not only tackling physical pain but also reducing anxiety associated with chronic conditions. It encourages a mind-body connection that enhances overall well-being, making it easier to cope with daily stressors that can exacerbate pain levels.

People who incorporate yoga as part of their holistic health plan often report reduced stiffness and improved quality of life without always relying on medication or invasive procedures.

Reduced inflammation

Yoga has been shown to reduce inflammation in the body , which can contribute to pain relief and improved overall health. Through specific yoga poses and breathing techniques, the practice helps to lower levels of pro-inflammatory markers, promoting a more balanced immune response.

This can be particularly beneficial for conditions such as arthritis and chronic pain, where inflammation plays a significant role in exacerbating discomfort.

By engaging in regular yoga sessions that focus on gentle movement, deep breathing, and relaxation, individuals can experience a reduction in inflammatory symptoms. Additionally, the mind-body connection cultivated through yoga practice also contributes to stress reduction, further supporting overall wellbeing and pain management.

Improved flexibility and range of motion

Increase your flexibility and range of motion through targeted yoga poses. Yoga can help to lengthen and stretch muscles, reducing stiffness and enhancing mobility. As you engage in regular yoga practice, you'll notice a gradual improvement in your ability to move with greater ease and comfort, allowing you to perform daily tasks with more freedom and reduced discomfort.

By incorporating specific yoga asanas that focus on stretching and strengthening different muscle groups, you can experience improved flexibility in areas prone to pain or tension.

This enhanced flexibility can contribute to better posture and reduce the risk of injury by promoting balanced musculature throughout the body.

How Specific Yoga Practices Help Manage Pain

Yoga offers specific asanas and pranayama techniques tailored to manage different types of pain, such as back pain and knee pain. Additionally, meditation and relaxation practices can also address the emotional and spiritual aspects of chronic pain.

Asanas for different pain conditions (back pain, knee pain, etc.)

Yoga offers specific asanas to address various pain conditions. For back pain, try the child's pose, cat-cow stretch, and cobra pose to alleviate discomfort and enhance spinal flexibility. To relieve knee pain, consider practicing the extended mountain pose, warrior II pose, and chair pose to strengthen the quadriceps and hamstrings. Additionally, these asanas help improve blood circulation and decrease inflammation in affected areas. For overall pain relief, incorporating yoga into your routine can increase flexibility, reduce tension, and promote relaxation for improved physical well-being.

Pranayama for managing pain perception

Pranayama techniques can help manage pain perception by calming the mind and reducing stress.

Deep breathing exercises in pranayama can activate the body's relaxation response, lowering the perception of pain.
Controlled breathing patterns in pranayama can distract the mind from focusing on the sensation of pain, providing relief and comfort.
Pranayama helps improve oxygen flow in the body, promoting relaxation and reducing tension that contributes to pain perception.
By practicing pranayama regularly, individuals can develop a greater awareness of their breathing and its impact on managing pain.

Meditation and relaxation for emotional and spiritual aspects of pain

Meditation and relaxation techniques help manage the emotional and spiritual aspects of pain, supporting a holistic approach to healing. Deep breathing exercises and mindfulness practices can reduce stress, anxiety, and depression often associated with chronic pain conditions.

By incorporating these techniques into your yoga practice, you can enhance your mental well-being while effectively addressing physical discomfort. Establishing a mind-body connection through meditation fosters resilience and inner strength, promoting an overall sense of peace and balance in the face of persistent pain.

Embracing meditation as part of your pain management plan encourages self-awareness and mindfulness. These practices stimulate the body's natural relaxation response, alleviating tension and promoting emotional equilibrium.

Conclusion

In conclusion, yoga offers a range of benefits for managing aches and pains. Its practice can provide relief for chronic pain, reduce inflammation, and improve flexibility and range of motion.

Specific yoga practices such as asanas, pranayama, and meditation help manage pain conditions effectively. By integrating yoga into your routine, you can experience holistic relief from physical discomfort while also addressing emotional and spiritual aspects of pain.

5 Physiotherapy Myths Debunked

Mon, 29 Jul 2024 09:46:43 GMT

Are you feeling a bit sceptical about starting physiotherapy? Perhaps you've heard a few rumours that it's just for athletes or it's too painful to endure. We understand that stepping into the world of physical therapy can be daunting, especially if you're not sure what to expect.

The good news is, many of these whispers are based on myths and not reality.

Did you know, for example, that in many cases, you don't need a doctor’s note to see a physiotherapist? That's right – accessing professional help could be easier than you think! Our upcoming article aims to clear up the fog around common misconceptions.

By addressing five major physiotherapy myths head-on, we'll set the record straight and guide you towards pain relief and peak fitness with confidence. Ready for some myth-busting action? Keep reading!

Key Takeaways

You can often start physiotherapy without needing a doctor's referral, giving you faster access to treatment.

Physiotherapy shouldn't be painful; it aims to reduce your pain and can involve various methods such as manual therapy and heat or cold treatments.

Treatment from physiotherapists includes more than exercises; they use multiple techniques, educate on injury prevention, and offer ergonomic advice for lasting health benefits.

5 Common Physiotherapy Myths Debunked

Physiotherapy does not always require a physician referral or prescription , and it's not always painful. Physiotherapists also offer more than just exercises – they provide evidence-based treatments for musculoskeletal injuries and pain management , helping you to recover and stay fit.

A physician referral/prescription is not always required

Contrary to popular belief, kick-starting physiotherapy sessions doesn't hinge on having a doctor's referral in hand. Health and wellness journeys through physiotherapy can often begin directly at the clinic or practice.

This misconception stands as one of the key myths about physiotherapy treatment that needs addressing. Direct access means you have the power to seek evidence-based practice for pain management or injury prevention without waiting for a physician's green light.

Staying fit and eradicating discomfort shouldn't face delays due to procedural misunderstandings. Many regions now embrace patient autonomy, allowing you to schedule appointments with qualified physiotherapists who are adept at diagnosing musculoskeletal conditions firsthand.

Debunking this common misunderstanding empowers individuals hoping for faster recovery paths and immediate attention towards enhancing their quality of life through exercise therapy and rehabilitation services offered by trained professionals.

Physiotherapy is not always painful

Physiotherapy does not always involve pain. Many people may believe that physiotherapy sessions are synonymous with discomfort, but this is a common misconception. While some treatments and exercises may cause temporary discomfort as part of the healing process, overall, physiotherapy aims to reduce pain and improve mobility through tailored therapeutic techniques .

It's important to communicate openly with your physiotherapist about any discomfort you may experience during treatment so they can adjust accordingly and ensure your comfort throughout the process.

Physiotherapy offers various methods for addressing pain including manual therapy, targeted exercise plans, modalities such as heat or cold therapy, and more. The ultimate goal is to alleviate pain while promoting recovery and preventing future injury.

Physiotherapists provide more than just exercises

Physiotherapists offer a comprehensive approach to treatment, incorporating various techniques such as manual therapy, acupuncture, and electrotherapy. They tailor individualised treatment plans that may include massage, joint mobilisation, or ultrasound to reduce pain and improve mobility.

Additionally, they educate patients on injury prevention strategies and provide ergonomic advice for long-term relief .

These professionals focus on promoting overall wellness through personalised exercise programmes, stretching routines, and postural correction techniques. By addressing the root cause of discomfort and implementing holistic treatments beyond exercises alone, physiotherapists aim to enhance movement and function while minimising pain.

Book an Appointment Today!

Ready to start your journey to pain-free living and improved mobility? Book an appointment with a qualified physiotherapist today. Here's why booking now is the best decision for your health:

- Receive personalised care tailored to your specific needs.

- Benefit from evidence-based treatments that are proven effective.

- Get expert guidance on exercises and techniques for at-home pain management.

- Start your proactive approach to recovery, addressing any discomfort early on.

- Take the first step towards a healthier, more active lifestyle.

That's it!

Conclusion

In conclusion, physiotherapy offers a range of benefits that debunk misconceptions. Physiotherapists provide holistic care for pain management and recovery. Understand the truth about physiotherapy to make an informed decision for your health.

Book an appointment to experience the positive impact of physiotherapy today!

When Do You Need an MRI Scan and When Do You Need and X-ray?

Mon, 29 Jul 2024 09:46:41 GMT

Are you trying to figure out what type of imaging test is the right one for your injury or pain? Whether it's a fall during football practice or a persistent headache that just won't fade, understanding which diagnostic tool - an MRI or an X-ray - can be best suited for your situation might feel overwhelming.

But don't worry; making sense of these medical procedures is easier than you think, and we're here to help.

Let's start by clearing up one important fact: MRIs use magnetic fields and radio waves to create detailed images of the inside of your body, while X-rays utilise radiation to capture pictures predominantly of bones.

From revealing hidden fractures to exposing inflamed tissues, each technique has its strengths. This blog post will guide you through when each method is typically recommended and why they are essential tools in modern medicine.

By the end, you'll have the knowledge needed to confidently discuss options with your physiotherapist. Keep reading for clear answers tailored just for you!

Key Takeaways

MRIs are ideal for soft tissue analysis, capturing high - quality images of muscles, ligaments, and the brain without using radiation, which makes them a safe choice for frequent scans.

X - rays are fast and accessible tools perfect for identifying bone injuries such as fractures or dislocations and can also be used to check for problems in the chest and abdomen.

Your healthcare provider will recommend an MRI or X-ray based on what part of the body needs examination – MRIs for detailed views of soft tissues and X-rays when focusing on bones or internal organs.

When to Choose an MRI

An MRI is a safe and radiation-free imaging option that provides detailed images for soft tissue injuries and diseases. It is recommended for diagnosing issues with the brain, spinal cord, and joints.

Safe and radiation-free imaging option

Choosing an MRI can give you peace of mind if you're worried about exposure to radiation during diagnostic imaging. Unlike X-ray procedures, MRIs use magnetic fields and radio waves to create detailed pictures of your body's organs and tissues.

This technology is a big plus for tracking down injuries or diseases that are invisible on traditional X-rays, especially in soft tissues like muscles, ligaments, and tendons.

When it comes to safety and health, MRIs stand out as they avoid ionising radiation altogether. This makes them a smart choice for frequent monitoring if you're on the path to recovery from an injury or managing a condition with the help of your physiotherapist.

They provide clear images without adding any radiation risk, helping you stay fit and pain-free while ensuring your treatment is precisely targeted and effective.

Provides detailed images for soft tissue injuries and diseases

By utilising magnetic resonance imaging (MRI), physiotherapists can obtain detailed images of soft tissue injuries and diseases. This imaging technique offers a safe and radiation-free option for diagnosing issues related to the brain, spinal cord, and joints.

As a result, MRI is particularly beneficial in identifying conditions such as ligament tears, muscle strains, and tendon injuries that may not be detected by other imaging technologies.

These high-resolution images enable physiotherapists to accurately assess the extent of soft tissue damage, facilitating targeted treatment plans for patients seeking relief from pain and improved mobility.

Recommended for diagnosing issues with the brain, spinal cord, and joints

MRI is the preferred imaging option for detecting issues in the brain, spinal cord, and joints. This radiation-free technology provides detailed images of soft tissues , making it ideal for identifying injuries or diseases in these areas.

By utilising MRI scans, healthcare professionals can accurately diagnose conditions such as tumours, nerve damage, and joint disorders.

Physiotherapists may recommend an MRI to assess the extent of injury to the brain, spinal cord or joints so that appropriate treatment plans can be developed. This advanced imaging technique plays a crucial role in identifying underlying problems that may be causing pain or discomfort in these specific areas.

When to Choose an X-ray

X-rays are a quick and widely available imaging option used to detect fractures, dislocations, and other bone-related injuries. They are also recommended for diagnosing issues with the chest, abdomen, and skeletal system.

Quick and widely available imaging option

X-ray imaging is a widely available and rapid diagnostic tool. It can swiftly detect bone fractures, dislocations, and other skeletal injuries. X-rays are also useful for diagnosing issues related to the chest and abdomen.

This imaging technology is often readily accessible in medical facilities, making it an efficient option for promptly evaluating bone-related concerns.

Additionally, X-rays provide quick insights into skeletal conditions that may require immediate attention from a physiotherapist or other healthcare professionals focused on musculoskeletal health.

Used to detect fractures, dislocations, and other bone-related injuries

X-ray imaging is an essential tool for diagnosing fractures, dislocations, and other bone-related injuries. This quick and widely available imaging option allows healthcare professionals to obtain detailed images of the skeletal system, aiding in accurate diagnosis and treatment planning.

Physiotherapists often rely on X-rays to identify specific areas of concern within the bones, providing valuable insights for developing targeted rehabilitation plans.

Furthermore, X-rays play a crucial role in detecting abnormalities within the chest and abdomen. By capturing precise images of these areas, medical professionals can swiftly diagnose conditions that may impact an individual's overall health and well-being.

Recommended for diagnosing issues with the chest, abdomen, and skeletal system

X-ray imaging is recommended for diagnosing issues with the chest, abdomen, and skeletal system. It provides quick and widely available imaging for detecting fractures, dislocations, and other bone-related injuries.

This imaging technique is commonly used in medical diagnostics to assess conditions affecting the chest, such as pneumonia or lung cancer. In addition to bone injuries, X-rays are also employed to examine the abdominal area for potential issues in organs like the liver or intestines.

They play a crucial role in identifying skeletal abnormalities or structural irregularities that may require medical attention.

Conclusion

When determining the need for an MRI or X-ray, it's crucial to consider the specific diagnostic requirements. The MRI offers detailed soft tissue images and is a safe option without radiation.

On the other hand, X-rays are quick and widely available, ideal for detecting bone-related injuries. Each imaging technique serves a unique purpose in diagnosing different medical conditions based on their strengths and limitations.

4 Stretches to Increase Blood Flow

Mon, 29 Jul 2024 09:46:40 GMT

Are you feeling a bit sluggish or noticing that your legs and arms don't seem as lively as they used to be? Poor blood flow might be the culprit, leaving you wondering how to get that zing back into your step.

Fret not! You're about to discover a simple solution that doesn't involve a trip to the pharmacy – stretching.

Did you know that regular stretching can significantly boost your circulation? That's right - something as effortless as bending and reaching can help usher oxygen-rich blood throughout your body.

This article will guide you through four easy yet effective stretches specifically aimed at enhancing your blood flow. Prepare to say goodbye to stiffness and hello to vitality! Keep reading for newfound flexibility and better health – it's just a stretch away!

Key Takeaways

Stretching with exercises like Downward Dog, Lunge, Legs-Up-the-Wall Pose, and Toe Touch can significantly boost your body's blood circulation.

Regular stretching improves the delivery of oxygen and nutrients to various parts of the body while aiding in waste removal from muscles and tissues.

Enhanced blood flow from these stretches supports cardiovascular health, can reduce muscle soreness after exercise, and contributes to overall vitality.

These stretches target multiple areas including the legs, arms, brain, groin and feet for comprehensive circulatory benefits throughout your body.

By incorporating these specific stretching exercises into a daily routine, individuals may experience improved flexibility as well as better organ and tissue function due to increased blood flow.

The Importance of Blood Flow

Proper blood flow is essential for delivering oxygen and nutrients to the body, as well as removing waste products. It also plays a crucial role in the functioning of organs and tissues.

Helps deliver oxygen and nutrients to the body

Good blood flow matters a lot to every part of your body. It's the vital process that delivers oxygen and nutrients to cells, crucial for keeping them alive and well. Think of it as a delivery service that constantly brings fresh supplies where they're needed most.

This ensures your muscles, brain, and heart get the energy required to function at their best.

Boosting circulation through stretching exercises is an excellent way for anyone looking to stay fit and pain-free. Stretches like downward dog or lunges open up vessels, allowing more blood to surge through your body.

This isn’t just about fitness; it’s about nurturing every cell in your system with life-giving essentials. Engaging in regular leg stretches or yoga poses for circulation means you’re directly enhancing cardiovascular health and giving your body the resources it needs to repair itself swiftly after any strain or injury.

Aids in removing waste products

Improved blood circulation assists in expelling waste products, such as carbon dioxide and lactic acid, from muscles and tissues. This process aids in reducing muscle soreness and fatigue after exercise.

Optimal blood flow also supports the efficient functioning of the lymphatic system, which plays a crucial role in removing cellular waste and toxins from the body.

Enhancing blood flow can contribute to better overall health and well-being by promoting the elimination of harmful substances from your body. Engaging in exercises that boost circulation can aid in maintaining a healthy balance of oxygen and nutrients while aiding waste removal, enhancing vascular health, and contributing to improved physical performance.

Important for proper functioning of organs and tissues

Proper blood flow is essential for the body's organs and tissues to function optimally. It delivers vital oxygen and nutrients, aiding in waste removal, which supports overall health.

Blood flow influences the cardiovascular system, ensuring that all parts of the body receive what they need to work efficiently.

Promoting healthy circulation through targeted stretches can assist in improving blood flow throughout the body. This improved vascular health can help alleviate pain and discomfort while enhancing overall physical well-being.

4 Stretches to Increase Blood Flow

- Downward Dog is a great way to stretch the entire body and increase blood flow.

- The Lunge stretch helps to improve circulation in the legs and promotes flexibility.

- Legs-Up-the-Wall Pose can enhance blood flow to the brain and reduce swelling in the feet.

- Toe Touch stretches aid in improving circulation in the groin, arms, and feet.

Downward Dog

The Downward Dog stretch increases blood flow throughout the body, enhancing circulation to the brain and arms. It also helps improve flexibility in the hamstrings and calf muscles, promoting vascular health.

This dynamic stretching exercise can be beneficial for those looking to remove pain and stay fit by improving blood flow and overall cardiovascular health.

By incorporating Downward Dog into your routine, you can expand blood vessels while also boosting blood flow to various parts of the body. This pose is an excellent addition to any circulation exercises aimed at increasing circulation in feet and improving circulation in arms.

Lunge

Transitioning from the energising Downward Dog to the strengthening Lunge, this stretch activates multiple muscle groups and can significantly improve blood flow. Performing lunges helps increase circulation throughout your lower body, promoting better blood flow in the legs and enhancing cardiovascular health.

Engaging in regular lunge exercises can assist in improving blood circulation to your feet, groin, and legs while also boosting overall vascular health. By incorporating lunges into your stretching routine, you actively work towards enhancing flexibility and promoting healthier blood flow throughout your body.

Legs-Up-the-Wall Pose

Performing the Legs-Up-the-Wall Pose enhances leg circulation and promotes blood flow to the brain. This static stretching exercise helps increase vascular health and improve circulation in the legs, groin, arms, and feet.

It also aids in boosting overall blood flow, which is essential for enhancing cardiovascular health.

Next up: "Toe Touch" stretches to further boost blood flow.

Toe Touch

Stretching to touch your toes can significantly improve blood flow to the legs, lower back, and abdomen. It also helps in promoting better circulation to the brain and arms while enhancing flexibility.

As you perform this stretch, focus on breathing deeply and feeling the lengthening of the muscles in your hamstrings.

To maximise its benefits for increasing blood flow, practise toe touches regularly as part of your overall exercise routine. This exercise not only enhances cardiovascular health but also aids in removing waste products from the body, contributing to improved overall functioning.

Conclusion

Incorporating these stretches into your routine can help improve blood flow throughout your body. Downward Dog helps stretch and strengthen the entire body. The Lunge is effective for improving circulation in the legs and groin.

Legs-Up-the-Wall Pose promotes blood flow to the brain, while the Toe Touch enhances circulation in the arms and feet.

When To use Ice and Heat For a Sprain

Mon, 29 Jul 2024 09:46:36 GMT

Dealing with a sprain can be a real pain, both literally and figuratively. Whether you've twisted your ankle on the morning jog or pulled a muscle during football practice, figuring out whether to grab an ice pack or a hot water bottle can feel like guesswork.

It's a common dilemma: you want to ease the pain and speed up recovery, but what's the best way forward?

Here's something you might not know – while both ice and heat therapy can be champions for your injury, they each play very different roles in helping your body heal. Ice is great at calming down new injuries that are angry and swollen, whereas heat works wonders on those older niggles that need some help relaxing.

In this post, we'll guide you through when and how to use each method effectively so you can get back on track faster.

Dive into our easy-to-follow advice; it could change how you handle sprains forever!

Key Takeaways

Ice is best for new, acute sprains to reduce swelling and inflammation; apply it as soon as possible after the injury in 15-20 minute intervals.

Heat therapy suits chronic, older injuries by increasing blood flow and helping muscles relax; use it on long-standing pains or post-surgery recovery.

Follow the RICE protocol (Rest, Ice, Compression, Elevation) immediately after a sprain for optimal healing.

Always wrap ice or heat sources to protect your skin from damage and consult healthcare professionals if you have conditions like diabetes before using these therapies.

Combine cold or heat treatments with guidance from a physiotherapist who can also recommend exercises to maintain mobility and aid recovery.

Ice or Heat?

Ice should be used for acute injuries to reduce inflammation and swelling , while heat is better for chronic injuries to promote blood flow and aid in muscle relaxation.

Ice for acute injuries

Ice therapy is a trusted method for managing acute injuries. It helps reduce inflammation and swelling, providing relief from pain.

Apply ice immediately after you sustain an injury. This can slow down blood flow to the area, reducing swelling and bruising.
Use an ice pack or wrap ice in a towel to protect your skin. Direct contact with ice can cause frostbite.
Keep the ice on for about 15 - 20 minutes at a time. Longer exposure might damage your skin or nerves.
Repeat the icing process every few hours during the first 48 hours post - injury. Consistency is key for effective swelling reduction.
Incorporate the RICE protocol - Rest, Ice, Compression, Elevation - into your recovery routine to enhance healing.
Consult with a physiotherapist for guidance on how to safely combine cold therapy with exercises that will maintain mobility without additional strain.
Be cautious if you have vascular diseases or diabetes – seek advice from healthcare professionals regarding safe use of ice therapy.

Heat for chronic injuries

After the acute stage, heat therapy can be beneficial for chronic injuries.

Heat helps to increase blood flow, relax muscles, and soothe pain in chronic muscle soreness .
It can also aid in reducing muscle spasms and promoting healing in chronic sprains and strains.
Heat therapy is particularly effective for postsurgical recovery and managing long - term muscle or ligament injuries.
When used under the guidance of a physiotherapist, heat can assist in alleviating pain and enhancing the recovery process for muscle strains.
Physical therapy often incorporates heat treatments to improve flexibility and reduce stiffness in chronic injuries.

Conclusion

To sum up, understanding when to use ice and heat for a sprain is crucial in managing pain effectively. This knowledge can help speed up the healing process and prevent further complications.

If you are unsure about which method to choose, consult with a physiotherapist for personalised advice based on your specific injury. Remember that proper treatment plays a key role in getting back on your feet and staying fit after an injury.

Give the Gift of Physiotherapy

Mon, 29 Jul 2024 09:46:32 GMT

Do you know someone who's been struggling with aches and pains, or maybe recovering from an injury? You've seen them wince or rub their sore muscles, and it tugs at your heart. They might have tried different remedies, but nothing seems to bring lasting relief.

Here's where a thoughtful gesture can make all the difference. Did you know that physiotherapy isn’t just for injuries? It’s a gift of health that keeps on giving, helping people feel better, move better, and live better.

This article unpacks the magic of physiotherapy—its benefits are wide-ranging and can transform daily living for anyone tired of being held back by discomfort or mobility issues.

We're going to explore some heartfelt ways you can show someone special how much their well-being means to you through unique gifts they'll actually appreciate. A token that says "I care about your health" may be exactly what they need! Keep reading; we're here to help you find the perfect way to uplift someone with the healing power of physiotherapy.

Key Takeaways

Physiotherapy is a versatile treatment beneficial for managing pain, speeding up injury recovery, and improving overall musculoskeletal health.

A physiotherapy gift can express your care for someone's well - being, with options ranging from personalised sessions to ergonomic tools that aid recovery.

Gift vouchers for physiotherapy are available and can often be purchased online, providing a flexible and thoughtful way to support someone's health journey.

Diverse types of physiotherapy cater to different needs including manual therapy, acupuncture, exercise programmes and more, offering tailored approaches to wellness.

Practical gifts like resistance bands or massage tools complement the benefits of physiotherapy by promoting relaxation, enhancing mobility and aiding in rehabilitation.

The Importance of Physiotherapy

Physiotherapy is crucial for maintaining musculoskeletal health, preventing injuries, and managing pain. It encompasses various types of therapy, including exercise therapy and sports medicine, to help individuals recover from injuries and conditions.

Benefits of Physiotherapy

Physiotherapy offers a multitude of health benefits. It can significantly improve your quality of life by helping you to overcome pain, heal faster, and stay fit.

Enhances Musculoskeletal Health : Regular sessions support muscle strength, joint mobility, and bone density. This can prevent injuries and reduce the risk of conditions like osteoporosis.
Manages Pain Effectively: Techniques such as massage, manual therapy, and exercises target pain at its source. They provide relief without relying solely on medications.
Accelerates Injury Recovery : Tailored rehabilitation plans speed up the healing process for sprains, fractures, and post-surgical recovery.
Promotes Overall Well-being: Integrating exercise therapy into your routine promotes mental health and stress reduction.
Prevents Future Injuries: Educating clients on proper body mechanics and posture helps lower the likelihood of future ailments.
Aids in Chronic Condition Management : Conditions like arthritis or back pain benefit from structured physiotherapy programmes that focus on pain management techniques.
Offers Personalised Care Plans: Each plan is customised to the individual’s needs, enhancing the effectiveness of treatment.
Provides Access to Specialised Therapies: Treatments may include sports medicine therapies for athletes or occupational therapy for work-related issues.
Improves Mobility and Balance: Specific exercises can restore function if you're facing difficulties with walking or movement.
Encourages Active Lifestyle Adoption: Physiotherapists motivate clients to take an active role in their own health through wellness programmes.

Types of Physiotherapy

Physiotherapy includes various types and approaches tailored to specific needs. These may include:

Manual therapy: Involves hands-on techniques such as massage and joint mobilisation to reduce pain and improve mobility.
Exercise programmes: Tailored to strengthen muscles, improve flexibility, and restore function.
Electrotherapy: Utilises electrical stimulation to reduce pain, promote tissue healing, and enhance muscle strength.
Acupuncture: Involves the insertion of fine needles into specific points on the body to alleviate pain and aid recovery.
Hydrotherapy: Utilises water-based exercises in a controlled pool environment for rehabilitation and pain relief.

How it Can Help with Injuries and Conditions

Physiotherapy aids in injury recovery and conditions by providing targeted exercises to strengthen muscles, improve flexibility, and reduce pain. It also promotes proper body mechanics to prevent re-injury.

Additionally, physiotherapists use manual therapy techniques to alleviate discomfort and enhance mobility, aiding in the rehabilitation process for a variety of injuries and conditions.

Moreover, physiotherapy plays a crucial role in addressing chronic conditions such as arthritis, fibromyalgia, and back pain. By tailoring treatment plans to each individual's specific needs, physiotherapists can help manage symptoms and improve overall quality of life without relying solely on medication or invasive procedures.

Give the Gift of Physiotherapy

Show your appreciation for a loved one's health and wellbeing by giving them the gift of physiotherapy. Whether it's to aid in recovery from an injury or to provide comfort and relief, physiotherapy gifts can make a meaningful difference in someone's life.

From purchasing gift vouchers for physiotherapy sessions to creating personalised physiotherapy gift baskets, there are many ways to express gratitude and support for those in need of physiotherapy.

Show Appreciation for a Loved One's Health

Express gratitude for a loved one's well-being by gifting them a physiotherapy session. What better way to show appreciation than by giving the gift of comfort and support? Whether it's a sports massage voucher, personalised physiotherapy gift, or a thoughtful physiotherapy gift basket, you can make someone feel valued and cared for in their journey to wellness.

Purchase physiotherapy gift vouchers easily and give your loved ones the opportunity to prioritise their health and recovery with the help of skilled professionals.

Give the Gift of Comfort

When you want to show appreciation for a loved one's health, giving the gift of comfort through physiotherapy is a thoughtful gesture. Physiotherapy helps in alleviating pain and discomfort, promoting relaxation and flexibility, making it an ideal choice for a meaningful present.

You can consider gifting sessions for sports massage, recovery treatments, or chiropractic care to provide your loved ones with the opportunity to take care of their physical well-being.

Consider purchasing gift vouchers for physiotherapy services that your recipient can redeem at their convenience. This not only shows your gratitude but also gives them the flexibility to choose the type of treatment that best suits their needs.

Suggestions for Appropriate Physiotherapy Gifts

Surprise your physiotherapist or a loved one in physiotherapy with thoughtful and practical gifts. Here are some suitable options to consider:

Ergonomic equipment: Consider gifting items such as lumbar support cushions, ergonomic office chairs, or heat therapy pads to promote comfort and pain relief during recovery.
Resistance bands: These versatile and portable tools can aid in rehabilitation exercises, making them an excellent gift for someone undergoing physiotherapy.
Fitness accessories: Encourage a healthy and active lifestyle by gifting exercise balls, foam rollers, or yoga mats to support their recovery journey.
Massage therapy tools: Provide relief with massage balls, handheld massagers, or foam rollers designed to alleviate muscle tension and aid in recovery.
Gift vouchers for specialised massages and treatments: Treat your loved one to a sports massage or targeted physiotherapy session by purchasing gift vouchers from reputable clinics.
Therapeutic aids: Consider items like hot/cold packs, TENS units, or acupuncture mats for at-home relief from discomfort and pain associated with injuries or conditions.
Personalised care packages: Assemble a thoughtful care package including items like essential oils, relaxation teas, and self-care products to promote wellbeing during the healing process.
Educational resources: Gift books on injury prevention techniques, mindfulness practices, or healthy living to support their overall well-being beyond the current treatment.

How to Purchase Physiotherapy Gift Vouchers

Contact the Physiotherapy Clinic : Reach out to the physiotherapy clinic or facility where the recipient usually receives treatment and enquire about their gift voucher options.
Online Purchase: Many physiotherapy clinics offer online purchase options for gift vouchers through their websites or designated platforms.
Personalised Message: Consider adding a personalised message to the gift voucher to show appreciation and convey your best wishes to the recipient.
Payment and Delivery: Finalise the payment process and choose a convenient delivery option such as email delivery or postal mail for the physical voucher.
Redemption Details: Ensure that you obtain clear information about how the gift voucher can be redeemed and any specific terms and conditions associated with it.

Conclusion

Consider giving the gift of physiotherapy to show your appreciation for a loved one's health and well-being. Physiotherapy gifts can provide comfort and support for those in need of recovery or rehabilitation.

Purchase physiotherapy gift vouchers to offer the thoughtful gift of pain relief and improved physical wellness. Show gratitude by gifting meaningful sessions or sports massage vouchers to express your care for their health journey.

How to Avoid Back Pain Whilst Wrapping Presents

Mon, 29 Jul 2024 09:46:30 GMT

Gift wrapping can be a joyful part of the holiday season, but it's not all ribbons and cheer if you're left with an aching back! Many of us don't realise that our makeshift setup on the floor or coffee table could be twisting our spines into knots.

Imagine all those hours hunched over paper and tape, your muscles straining as you reach for that elusive pair of scissors; it's no wonder your back is protesting.

Did you know that improper posture during repetitive activities like gift wrapping can lead to chronic back pain? This blog post will unwrap handy tips to keep your spine happy while you're busy spreading festive joy.

From setting up an ergonomic workspace to perfecting the art of taking breaks, we'll show you how to give your presents (and yourself) proper care without a single twinge. Get ready to wrap up gifts safely and comfortably!

Key Takeaways

Set up your gift wrapping area at a table or counter that is waist height to prevent bending and straining your back.

Take breaks every 30 minutes to stretch and walk around which can help relieve tension in the back muscles and promote better blood circulation.

Wrap gifts shortly after purchasing them instead of waiting until you have many to do, as this spreads out the work and reduces time spent in one sitting position.

Consider using gift bags for awkwardly shaped or large items to save time and avoid additional strain on your back during the wrapping process.

Maintain correct posture by sitting up straight with shoulders relaxed, ensuring both feet are flat on the floor, evenly distributing body weight.

Reasons for Back Pain Whilst Wrapping Presents

Sitting on the floor and wrapping for extended periods can cause strain on your back . Additionally, poor posture while wrapping can lead to muscle soreness and discomfort in your wrists and elbows.

Sitting on the floor

Wrapping Christmas gifts on the floor might seem cosy, but it can lead to a sore back. The hard surface offers no support, causing you to hunch over and strain your spine as you cut, fold and tape.

Your posture suffers greatly in this position.

Create a wrapping station that keeps your body in mind. Adjust tables or desks so that they're at waist height, allowing for bending at the elbows rather than slouching. This setup will help prevent muscle soreness and protect your back by maintaining proper wrist and elbow positioning during those gift-wrapping marathons.

Wrapping for extended periods

Wrapping gifts for long periods can strain your back muscles, leading to pain and discomfort. Sitting hunched over the wrapping paper and presents places extra pressure on your spine, especially if you're not using proper posture.

This can contribute to muscle soreness and even lead to long-term back issues.

Spending prolonged time in this position tightens the muscles in your lower back, reducing blood flow and causing stiffness. To avoid this, take regular breaks while wrapping presents, stand up and stretch your back, shoulders, and legs.

Poor posture

To prevent back pain while wrapping presents, it's crucial to maintain good posture. Slouching or hunching over can strain your back muscles and lead to discomfort. Sit up straight with your shoulders relaxed and your spine aligned to reduce pressure on your lower back.

In addition, ensure that both feet are planted firmly on the ground for stability. Distributing body weight evenly will help alleviate any strain placed on the lower back. Maintaining proper posture not only supports a healthy spine but also reduces the risk of developing muscle soreness or discomfort during extended periods of present wrapping.

Tips to Avoid Back Pain While Wrapping Presents

Create a wrapping station at waist height to avoid bending and straining your back. Wrap as you buy to prevent the stress of last-minute gift wrapping marathons, take breaks and stretch regularly, and consider using gift bags as a last resort to minimise strain on your back.

Create a wrapping station at waist height

Set up a wrapping station at waist level to prevent straining your back. Use a sturdy table or countertop as your workstation, ensuring that it is at the right height for comfortable wrapping.

This simple adjustment can significantly reduce the strain on your back and make the gift-wrapping process more enjoyable.

When preparing your wrapping station, choose an area with good lighting and ample space to move around. This will further enhance your wrapping experience and help you avoid unnecessary discomfort while creating beautifully wrapped presents for your loved ones.

Wrap as you buy

When you buy a gift, wrap it soon after. Avoid leaving all the wrapping for one day.

This helps reduce the need to sit or stand for extended periods and minimises strain on your back.

Take breaks and stretch regularly

To avoid back pain while wrapping presents, it is crucial to take regular breaks and incorporate stretching into your routine. Here are some key tips to help you maintain your back health while wrapping gifts:

Set a timer to remind yourself to take a break every 30 minutes. Stand up, walk around, and perform gentle back stretches to alleviate any tension.
Incorporate simple stretches such as reaching for the sky, touching your toes, and twisting from side to side to release muscle tightness in your back.
Use breaks as an opportunity to hydrate and relax your muscles. Proper hydration can keep your muscles supple and reduce the risk of discomfort.
Consider integrating yoga poses like the cat - cow stretch or child's pose into your break routine to promote spinal flexibility and relieve any strain from sitting in one position.
Gradually introduce short walks during breaks to increase circulation throughout your body and prevent stiffness in your back muscles.
Experiment with breathing exercises during breaks to calm your mind and enhance oxygen flow, which can aid in reducing muscle tension in the back.
Pair each break with a moment of mindfulness or meditation to relieve mental stress, which can manifest physically as tension in the back.

Use gift bags as a last resort

When wrapping presents becomes too strenuous on your back, consider using gift bags as a last resort. While wrapping, particularly larger or awkwardly shaped items, can strain your back and cause discomfort, opting for gift bags can help alleviate the pressure.

This alternative not only saves time but also reduces the risk of exacerbating any existing back pain.

For items that are challenging to wrap conventionally, such as bottles or large toys, choosing a decorative gift bag is an excellent solution. Additionally, when you're experiencing back pain or want to prevent it altogether, relying on gift bags can be a thoughtful option.

Conclusion

In conclusion, by creating a dedicated wrapping station at waist height, you can avoid back pain whilst wrapping presents. Remember to wrap gifts as you buy them and take regular breaks to stretch your muscles.

Utilise gift bags wisely to reduce strain on your back. With these tips, you can minimise discomfort and keep the joy in giving this holiday season.

5 Stretches To get Fit For Summer

siobhan.lock@btinternet.com (Siobhan Simpson) — Wed, 05 Jul 2023 10:18:26 GMT

5 Stretches To Get Fit For Summer

Summer is just around the corner, and it's time to get fit and active for those outdoor adventures and beach days. One crucial aspect of preparing your body for summer activities is incorporating stretching into your fitness routine. Stretching helps improve flexibility, prevent injuries, and enhance performance. In this blog post, we will share five essential stretches that will help you get fit and ready for the summer months ahead.

Hamstring Stretch: Description: The hamstrings are important muscles located at the back of your thighs, and stretching them is crucial for maintaining lower body flexibility. This stretch targets the hamstrings, which can become tight due to prolonged sitting or intense physical activities.

Instructions:

Start by sitting on the floor with your legs straight in front of you.
Extend your arms forward and slowly lean forward from your hips, reaching towards your toes.
Maintain a straight back and avoid rounding your spine.
Hold the stretch for 20-30 seconds, feeling a gentle pull in the back of your thighs.
Repeat the stretch 2-3 times on each leg.

Quadriceps Stretch: Description: The quadriceps are large muscles at the front of your thighs and are actively involved in activities like running, jumping, and cycling. Stretching them helps improve flexibility and prevent muscle imbalances.

Instructions:

Stand upright with your feet hip-width apart.
Lift your right foot towards your glutes by bending your knee.
Grab your right ankle with your right hand and gently pull your foot towards your glutes.
Ensure that your knees are close together and your standing leg remains straight.
Hold the stretch for 20-30 seconds and repeat on the other leg.
Perform 2-3 repetitions on each leg.

Chest Stretch: Description: Sitting for prolonged periods and engaging in activities that involve forward shoulder movements can lead to tight chest muscles. This stretch helps counteract the effects of poor posture, opens up the chest, and improves upper body flexibility.

Instructions:

Stand tall with your feet shoulder-width apart.
Interlace your fingers behind your back, palms facing inwards.
Straighten your arms and gently lift them away from your body.
Feel a stretch across your chest and shoulders.
Hold the stretch for 20-30 seconds and repeat 2-3 times.

Hip Flexor Stretch: Description: The hip flexors play a vital role in movements like walking, running, and cycling. Sitting for extended periods can cause them to become tight, leading to discomfort and reduced range of motion. Stretching the hip flexors helps alleviate tightness and improve hip mobility.

Instructions:

Start in a lunge position with your right foot forward and left knee on the ground.
Keeping your upper body upright, gently press your hips forward until you feel a stretch in the front of your left hip.
Hold the stretch for 20-30 seconds and repeat on the other side.
Perform 2-3 repetitions on each side.

Calf Stretch: Description: Strong and flexible calf muscles are essential for activities like walking, running, and jumping. This stretch targets the calf muscles and helps prevent common lower leg injuries like calf strains and Achilles tendonitis.

Instructions:

Stand facing a wall, placing your hands on the wall for support.
Take a step back with your right foot, keeping your heel on the ground.
Bend your left knee and lean forward, maintaining a straight back.
Feel a stretch in your right calf.
Hold the stretch for 20-30 seconds and repeat on the other leg.
Perform 2-3 repetitions on each leg.

Incorporate these five stretches into your fitness routine to get fit for summer and enhance your overall flexibility. Remember, consistency is key! Aim to perform these stretches at least three times a week to experience the full benefits. As always, listen to your body and modify the stretches if needed to avoid any discomfort or pain.

Top 5 Physio Recommended Exercises For Runners.

Tue, 14 Mar 2023 14:00:35 GMT

You've Got This (With a little help from us!)

It can be difficult to know what other types of exercise to incorporate into your run schedule that'll help you become a better all round stronger runner. So many of us find ourselves getting stuck in a bit of a rut, with maybe the odd cycle or swim here and there to mix it up. But we are here to tell you that with some simple and quick physio recommended exercises, finding alternatives to support your running doesn't have to be a chore or a bore. Follow these 5 tips from us to help you on your running journey...

5 Tips For Getting Back Into Running.

Wed, 01 Mar 2023 14:47:52 GMT

Running From Empty!

Let's talk: Desk work posture.

Thu, 09 Feb 2023 16:01:23 GMT

Are you sitting comfortably?

It's been a few years now since many of us swapped to "working from home"; lots of us at the time probably thought what a blessing it was not to have to move too far from our own home comforts; no queue for the coffee machine, no more small talk in the staff room with colleagues and if you didn't have any zoom meetings scheduled, bonus, you could stay in your PJs all day long and your boss would be non the wiser! The trouble is, not everyone has the same office set up they do at home, as they once did at work; so over time that's meant no appropriate chair/desk/foot rest and minimal need to be up and moving around the room/going into meetings/frequenting the printer/or just actually physically having to commute to and from work etc etc. It's meant that thousands of us are now suffering the consequences of tip tapping away on a laptop, 8 hours a day, 5 days a week without the appropriate support. Our shoulders have slumped and hunched forward, our necks are stiff and our lower backs ache. What's the bet as you're reading this now, you're starting to adjust how you're sitting?

So what's causing all this?

How can we change the situation?

How can you correct a posture you've subconsciously yet unwillingly adopted?

T here lies your cause (and part of your answer)!

Tech is a wonderful creation (I mean you're reading all this through the art of tech right now!) but tech is also the enemy, it's caused us to be repeatedly lazy with our posture to the point of where now sitting up straight feels alien and a little uncomfortable. Rolling our shoulders up and forward has weakened numerous stabilizing muscles and like babies, it's absolutely crucial to take the time to strengthen back up those parts affected. Your neck, shoulders, back, core and glutes are the ones to focus on in this scenario and these can be worked on and strengthened with exercises such as pilates, yoga and even a little light weight lifting and squatting. Whether you take a class locally to guide you or you create your own home workout, changing up your routine to factor in some strength training will benefit you massively and over time you'll start to subconsciously sit straighter.

If time is an issue because of work, try setting a timer on your phone (maybe say every 30 mins to an hour or so), to get up and gently stretch out all those muscles that feel stiff and achy. Give your arms and legs a good shake off, releasing any tension and getting that blood flow moving again. Having this regular tension release will prevent your muscles from seizing up and potentially causing an injury in the future. If you can, during your mid morning/afternoon break why not have a walk around your neighborhood; moving your limbs and getting your heart rate up will do wonders for your body and your mood. Even better, if you can get yourself booked in with a massage/physio therapist, they will be able to provide hands on treatment and advice for simple changes you can make at home.

Finally let's take a quick look at the correct way you should be sitting at your desk, the dos and the don'ts...

Couch to 26.2 Miles

Mon, 28 Mar 2022 13:53:09 GMT

New Year - New Beginnings

Mon, 10 Jan 2022 16:01:56 GMT

Everyone lets go of their diets a bit over the Christmas period, it's natural. The New Year is classically the time when people turn themselves around and change their priorities. We have put together some meal ideas that are healthy but still makes sure you are getting all the goodness you need. We have also created some exercise programmes that are ideal to begin at this time of the year, there are "beginners", "intermediate" and "Complex" plans which cater to several levels of ability.

Healthy Meals:

Teryiaki Salmon with sesame pak choi - BBC Good Food

Ingredients:

2 skinless salmon fillets
1 tbsp sweet chilli sauce
1 tbsp honey
1 tsp sesame oil
1 tbsp mirin or dry sherry
2 tbsp soy sauce
2 tsp finely grated ginger
brown rice or noodles, to serve (optional)
For the pak choi
2 large pak choi (about 250g)
2 tsp vegetable oil
2 tsp sesame oil
3 garlic cloves, grated
75ml fish or vegetable stock
2 tsp toasted sesame seeds, for sprinkling

Method:

STEP 1

Heat oven to 200C/180C fan/gas 6 and put 2 skinless salmon fillets in a shallow baking dish.

STEP 2

Mix 1 tbsp sweet chilli sauce, 1 tbsp honey, 1 tsp sesame oil, 1 tbsp mirin or dry sherry, 2 tbsp soy sauce and 2 tsp finely grated ginger in a small bowl and pour over the salmon so the fillets are completely covered. Bake for 10 mins.

STEP 3

Meanwhile, cook the pack choi. Cut a slice across the base of 2 large pak choi so the leaves separate.

STEP 4

Heat 2 tsp vegetable oil and 2 tsp sesame oil in a wok, add 3 grated garlic cloves and stir-fry briefly to soften.

STEP 5

Add the pak choi and fry until the leaves start to wilt. Pour over 75ml fish or vegetable stock, tightly cover the pan and allow to cook for 5 mins – you're aiming for the stems to be tender but still have a bit of bite.

STEP 6

Serve the pak choi in shallow bowls, top with the salmon and spoon over the juices. Scatter with 2 tsp toasted sesame seeds and serve with brown rice or noodles, if you like.

Pork Steaks and Creamy Peppercorn Sauce - HelloFresh

Ingredients:

900 grams Potatoes
2 sachet Dried Thyme
1 unit(s) Red Onion
300 grams Green Beans
400 grams Broccoli Florets
4 unit(s) Pork Loin Steak
2 sachet Black Peppercorns
20 grams Chicken Stock Paste
150 grams Creme Fraiche (Contains Milk )

Method:

Step 1

Preheat your oven to 200°C. Chop the potatoes into 2cm chunks (no need to peel). Pop the chunks onto a large baking tray. Drizzle with oil, season with salt and pepper then sprinkle over the dried thyme. Toss to coat then spread out in a single layer. TIP: Use two baking trays if necessary. When the oven is hot, roast on the top shelf until golden, 25-35 mins. Turn halfway through.

Step 2

Meanwhile, bring a large saucepan of water with 1/2 tsp salt to the boil for the veggies. Halve, peel and chop the red onion into small pieces. Trim the green beans. Halve any large broccoli florets.

Step 3

Heat a drizzle of oil in a large frying pan on medium-high heat. Season the pork with salt and pepper. IMPORTANT: Wash your hands and equipment after handling raw meat. Once hot, add the pork steaks. Cook until browned, 2-3 mins on each side. Reduce the heat to medium and fry for an additional 6-8 mins, turning every couple of mins. Once cooked, remove to a plate and cover with another plate or foil to rest. IMPORTANT: The pork is cooked when no longer pink in the middle.

Step 4

While the pork is resting, return your (now empty) saucepan to medium heat with a drizzle of oil. Add the onion and cook until soft, stirring frequently, 3-4 mins. Add the crushed peppercorns, then stir in the chicken stock paste and water for the sauce (see ingredients for amount). Allow it to reduce by half, 3-4 mins.

Step 5

While the sauce simmers, add the broccoli and green beans to the pan of boiling water and cook until tender, 4-5 mins. Once cooked, drain in a colander and return to the pan to keep warm. Stir the creme fraiche into the sauce, bring back to the boil then remove from the heat.

Step 6

Slice the pork steaks widthways and serve on plates with the veggies and roast potatoes on the side. Add a splash of hot water to the sauce to loosen if needed, then spoon over the pork. Enjoy!

Fragrant Chicken Laksa - HelloFresh

Ingredients:

2 unit(s) Bell Pepper
2 unit(s) Spring Onion
1 unit(s) Red Chilli
2 unit(s) Garlic
1 bunch(es) Coriander
1 unit(s) Lime
100 grams Red Thai Style Paste
400 milliliter(s) Coconut Milk
2 sachet Chicken Stock Powder (Contains Celery )
2 pot(s) Peanut Butter (Contains Peanuts )
420 grams Diced Chicken Thigh
4 pack(s) Egg Noodle Nest (Contains Egg, Gluten )

Method:

Step 1

Pop your kettle on to boil. Halve the pepper and discard the core and seeds. Chop into small pieces. Trim the spring onion and thinly slice. Halve the chilli lengthways, deseed then finely chop. Peel and grate the garlic (or use a garlic press). Roughly chop the coriander (stalks and all). Zest and halve the lime.

Step 2

Heat a splash of oil in a large saucepan on medium heat. Add the pepper, garlic, chilli and half the spring onion. Stir and cook for 2 mins, then add the red curry paste and stir together. Tip: Add less chilli if you don't like spice! After 1 minute, pour in the coconut milk and mix until smooth. Add the chicken stock powder with the boiling water from your kettle (see ingredients for amount) and bring to a simmer.

Step 3

Add the peanut butter and a pinch of sugar (if you have some) to your pan. Simmer gently for 10 mins. Taste the laksa and add seasoning if you think it needs it - salt, pepper, sugar - whatever suits your taste!

Step 4

Meanwhile, heat a splash of oil in a frying pan on medium-high heat. Once hot, add the chicken pieces and lime zest. Season with a pinch of salt and pepper. Stir-fry until cooked through, 8-10 mins. When cooked, remove to a plate and cover with foil to keep warm. IMPORTANT: The chicken is cooked when it is no longer pink in the middle.

Step 5

When the laksa has been cooking for 10 mins, add in the egg noodle nests. Cook until soft enough to eat, about 4 mins. Tip: The noodles may soak up some of the coconut liquid. If this is the case, just add a splash of water to get it back to a soupy consistency.

Step6

Add the chicken to the pan and simmer until the chicken is piping hot, 1-2 mins. Remove from the heat and add half the lime juice. Taste and add salt, pepper and more lime juice if you feel it needs it. Serve in big bowls topped with the coriander and the remaining spring onion. Enjoy!

Spicy Cajun Prawn Risotto - HelloFresh

Ingredients:

2 unit(s) Leek
4 unit(s) Garlic
2 unit(s) Spring Onion
1 unit(s) Lemon
3 sachet Vegetable Stock Powder ( Contains Celery )
1 pot(s) Cajun Spice Mix
350 grams Risotto Rice
50 grams Panko Breadcrumbs (Contains Gluten )
300 grams King Prawns (Contains Crustaceans )
80 grams Grated Hard Italian Style Cheese (Contains Milk, Egg )

Method:

Step 1

Fill and boil your kettle. Trim the root and the dark green leafy part from the leek. Halve lengthways then thinly slice. Peel and grate the garlic (or use a garlic press). Trim the spring onion and thinly slice. Zest and halve the lemon. Pour the boiling water for the stock (see ingredients for amount) into a saucepan on low heat. Stir in the stock powder. You'll add the stock to the rice later.

Step 2

Heat a drizzle of oil in a large saucepan on medium-high heat. Once hot, add the leek and season with salt and pepper. Cook the leek until softened, 4-6 mins, stirring occasionally. Stir in the garlic and cajun spice (add less spice if you don't like heat) and cook for 1 minute, then stir in the risotto rice and cook until translucent around the edges, 1-2 mins.

Step 3

Stir in a ladle of your stock. When the stock has been absorbed by the rice, stir in another ladle of stock. Keep the pan on medium heat and continue stirring in the stock, letting it absorb each time. The cooking time should take 20-25 mins and your risotto is done when your rice is ‘al dente’ - cooked through but with a tiny bit of firmness left in the middle.

Step 4

Heat the olive oil in a frying pan on medium high heat (see ingredient list for amount). Add the breadcrumbs and season with salt and pepper. Toast them until golden, 3-4 mins, stirring every minute. Once golden, stir in the lemon zest and remove to a bowl.

Step 5

Once the risotto has 5 mins left to cook, stir in the prawns and simmer for 4-5 mins. IMPORTANT: The prawns are cooked when opaque all the way through. Remove from the heat and add the hard Italian cheese and a knob of butter (if you have it). Stir vigorously until well combined, then squeeze in some lemon juice.

Step 6

Taste the risotto and add more salt, pepper and lemon juice if you feel it needs it. Spoon into bowls and top with the lemon crumb and the spring onion. Enjoy!

Exercise Plans:

We have put together 3 different exercise plans, varying in difficulty. There is a "Simple" which is the easiest of the 3 which consisted of the most straight forward exercises, they will still be challenging but manageable.

"Simple" exercise plan:

We will be focusing on a weekly set of exercises to keep you active and healthy.

We recommend that you walk 3/4 times per week. These walks don't have to be very long. Maybe just a walk around the block. Try to find an area you like to walk which you can go from your house, and loops so its finishes back at your house. A 1-2 mile loop is ideal. You can mix it up a bit by having 2 longer walks per week and 2 shorter. For example, 2x 5 miles walks and 2x 1 mile walks.

Then on the days of the week you aren't walking, a body weight exercise session is great to keep you moving, they only take 20-30 minutes a get you out of breath and your heart pumping. Aim to complete 2/3 body weight sessions each week. We have added an example of a body weight exercise routine below.We have loads of exercise routines like this on our social media platforms. Make sure to check out our instagram @hands_that_heal_clinic , the train with Duane videos are ideal for body weight exercise plans.

Body weight plan example:

Squats 8 reps
Press-ups 8 reps
High knees 30 seconds
Mountain climbers 30 seconds

Repeat this 6 times (15/20 minutes total)

Nieuwe alinea

"Intermediate" exercise plan:

This is the second of the 3 exercise plans, so this one is more intense than the last, we recommend that you start with the "simple" plan and then move up to the "intermediate" etc... when the level you are one seems easy and manageable to do for several weeks. If you are getting comfortable with the level you are on, then it is time to move up a level. Growth is made in uncomfortable situations.

The "intermediate" level is building on the "simple" exercise plan, with this one, instead of walking 3/4 times a week, try to replace 1/2 of them with a jog or a bike ride. This will raise your heart rate a lot more and help you lose weight significantly. When starting off you can run some and walk some, you can try implementing some technique to help you run further, for example, "running lampposts" is a great one, this is where you run from one lamppost to the next then walk from that one to the next, then run to the next, then walk etc... If you are in an area where there is not lampposts, try to be creating and use other landmarks. "Run fields" for example, where you use the same method as "running lampposts" but you run a lot a field until you reach the hedge dividing them, then you walk to the next, then run etc... You can do the same with trees, bins, signs etc...

Also with the "intermediate" exercise plan, instead of doing 2/3 body weight sessions, try to change this to 2 body weight session each week and 2 weighted exercise sessions each week, you can also find these exercise plans on our social media, like the body weight one, The "Train with Duane" video include some weight exercise plans. We have added an example of one below so you have an idea of what you are looking for when you look for them.

Weighted exercise plan example:

Squat to over head press 10 reps
Burpees 10 reps
Goblet squats 10 reps
Press-ups

"Advanced" exercise plan:

This is our hardest exercise plan we have put together, With all of the exercise plans we have made, you can tweak this to suit you and your needs/preferences.

With the "Advanced" plan, you should jog/cycle 3 times a week for cardio and weight loss, you can add a walk in there as extra if you like. Then change the 2 body weight/ 2 weighted sessions into 3 weighted sessions a week. Its great to add a walk on one of the days as well as a bit of a detox. With this plan, you will be working 7 days a week, you can always go for a jog in the morning and complete a weighted session on the evening, once a week. This will mean that you can have a rest day. If you do decide to do this, we recommend you have the rest day the day after your 2 exercise session day, therefore your muscles have time to repair. You can be very flexible with the jog or bike rides, you can vary the length if desired, as the main point is that you actually got out of the house and did it. A good recommendation is to make one of the runs/bike rides longer than the rest, as you can do one long one a week and 2 short ones.

With the 3 weighted sessions, they are very similar, if not the same as the intermediate level exercises. If you want to challenge yourself more, you can just added another exercise to the session or increase the reps/sets/weight of the sessions.

The best place to find loads of weighted and body weight exercise circuits/plans is on our Social media, All the videos that will be useful to you will be posts under the title of "Train with Duane". They are on our Instagram @hands_that_heal_clinic and Facebook page Hands That Heal - Phsyio and Sports Massage Clinic.

Another weighted exercise plan example: (Harder)

Weighted lunges 10 reps
Weighted squats 10 reps
Press-ups with rows 10 reps (5 each arm)*
Box step-ups 12 reps (6 each leg)

Please note that all of these exercise plans are examples and templates. So feel free to swap out an exercise or reduce to reps to suit your needs etc...

Fall Prevention

lisa_wiles_2@hotmail.com (Lisa Wiles) — Tue, 30 Nov 2021 15:42:10 GMT

Best Things to do in your home to help prevent falls:

It can be quite difficult to prevent falling as most of the time, you fall due to an unforeseen error. We have added some things you can do in your home to help lower the chances of you falling in your home.

The first is simply try and remove any loose wires in the way of where you walk, such as those in a doorway or by any furniture. This can easily be done by taping down wires or trying to enclose them under the edge of carpets or behind furniture which is out of the way.

Another simple way to lower your chances of falling is by making sure there are no rugs or mats that slide or move when stepped on, you can either remove them completely or buy some "anti-slip tape" or "anti-slip mats", they are very common and can be bought online or in more retail shops.

Pretty much everything in your home moves if your knock into it, and it would be very difficult to tie everything in your home down, some straight forward things to ensure are out of the way which you could fall over include; foot stools, plants, ornaments, wash baskets etc...

An exercise to strengthen your legs to prevent falls:

Now we will look an exercise that you can do in your own home which will strengthen your legs and feet to help lower the chances of falling. There is a massive range of exercises that you can do to help this, we will be looking at some of the more basic exercises that shouldn't be too challenging for you to do in your home.

Calf raise

This exercise is very well known and has a couple variations including weighted and non-weighted. We will be looking at the simplest form of the exercise today as you will be looking to just strengthen the calf muscle and foot stability with this exercise.

You begin this exercise by finding a level and solid surface such as your kitchen floor. The next step is to place your feet about shoulder width apart and simply raise the your heels off the floor to engage your calf muscles and increase their capacity. Now just lower the back of your feet down to the ground of repeat until your calves are starting to burn. Aim for 3 - 5 x sets

Conclusion:

If you have any questions about fall prevention or tips that haven't been covered in the blog, please feel free to call us on 07920 011515 as we are specialist in this field, or email us on info@hth.clinic. If you need an appointment with us, book on this website now at the top right hand side of the page.

Running: Warm-Ups and Cool-Downs

Fri, 20 Aug 2021 10:32:46 GMT

The pro's of warming-up:

The principle of warming up before running/jogging or doing any physical exercise really, is to loosen up your muscles and hence the name, warm your muscles up so they can stretch and contract more easily to prevent any muscle tears or unneeded strains. Generally your stretch and warm-up the muscles groups your will mainly be using before exercise but it is definitely beneficial to warm-up the full body and muscle groups.

Examples of warm-up exercises for runners:

Warm-ups may vary in length as each exercise is different from the last. But generally a warm-up should last 5-10 minutes, this is just a guideline as you don't want to over work your muscles before you even start to exercise and likewise, don't want to start a run without stretching out properly or for long enough.

Here are some examples of exercises you can do before you go on a run:

Walking lunges: These compound movements warm up both the upper and lower leg and the glutes at the same time, which is ideal for running as you will mainly using those muscle groups when running. See the image below for a step by step guide how to properly perform a lunge. (make sure you don't let your knee go over your toes when you go down into the lunge)

Stiff leg Deadlift: The stiff leg deadlift stretches out and warms up the lower back, hamstrings and glutes. So it's a great warm-up exercise to get your body ready for a run. You can stiff leg deadlift with any weights really, for example you can use dumbbells, kettlebells, barbell or even bottles of water/tins. You don't even need to use weight, you can turn the exercise into a straight / slightly bent leg toe touch instead, as this exercise will still stretch out your muscles and warm you up for a run.

Standing open/close gate: Good quick warm-up exercise for your groin and for general mobility in your upper legs.

This is a very common exercise that is used before many physically activities such as football and Rugby. To begin, stand up straight with your hands on your hips and bring one of your knees up in front of you and then rotate the knee outwards as far as you can go (usually 90 degrees). And then your can put your leg back down to the ground still maintaining the outward position, now bring your knee straight back up and rotate your leg back in front of you then back down to the original position. Repeat this 4-5 times, when doing this, alternate legs with each rep. For example, start with your left leg then right, left, right etc...

Standing toe touch: This exercise is very similar to the stiff leg deadlift in the fact that it's a great exercise technique for stretching your glutes and hamstrings.

It's also very simple to execute, start by standing up straight with your arms by your side as seen below. Then simply lift one of your legs in front of you as though you are kicking a football, but make sure to keep your leg straight and not bent. As you kick your leg out in front of you, bring your arm out to meet your foot at the top of the kick, as seen in the image below. This will help with stability and balance.

The Pro's of cooling-down:

The primary reason to do some cool-down exercises after you finish some physical exercise (especially running), is to prevent your muscles from tightening and to help with recovery. It has shown that someone who completes cool-down exercises after running doesn't experience muscles aching and muscle soreness nearly as much as someone who doesn't warm-up or cool-down. Cool-down exercises aim to slow down your muscles and body but at a lower and slower rate than if you didn't cool down.

Cool-downs keep your muscle fibres working and stretched out to prevent any pain and mitigate the soreness and fatigue in the muscles the following day / days.

Cool-down exercises also massively helps to prevent blood pooling, this is where the blood settles and this can be very unhealthy for you if you allow it to happen often.

Examples of some cool-down exercises to do after running:

Toe touch: This stretch helps to keep the hamstrings and glutes engaged and louse but won't strain them causing pain or injury. This is a very simple exercise which can be done in several ways. Most common is standing up straight with your feet together and simply bending down and trying to touch your toes without bending your knees, another way of doing a "toe touch" is by laying on your back with your feet straight up in the air and then reaching with your arms trying to touch your feet. This one is great for your spine and back as you have to bend your torso in order to reach your feet with your arms.

Body weight squats: This exercise is great as a cool down because it keeps the upper leg muscles active and engaged but doesn't strain them after a running. Squats target the general upper leg muscles but primarily targets the quads and the glutes, which are used a lot when running too.

When squating, make sure your knees don't come over your toes, in doing so you will lo ad your quads more and take the pressure off your knees. See the image below for the form you should try to replicate.(if you are doing deep/lower squats then its okay for your knees to slightly go over your toes as you won't be able to go low enough otherwise)

Holding lunge: Simply bring one foot in front of the other and go down into a lunge while making sure your knee doesn't come over your toes. Hold the lunge for 5 seconds then step into the opposite leg lunge and hold for another 5 seconds., repeat 4/5 times to stretch out your hamstrings and glutes.

Bodyweight Workouts

lisa_wiles_2@hotmail.com (Lisa Wiles) — Wed, 28 Jul 2021 12:18:00 GMT

8 exercises you can do without equipment

1. Press-ups:

Back to the basics. Everyone knows a press-up, they are very simple but extremely beneficial. A press-up is a compound exercise as they target several different muscles and body parts. Press-ups workout the chest, biceps/triceps, and core. This is the ideal exercise for the upper body.

2. Bulgarian Split Squats:

A Bulgarian split squat is a combination of a squat and dip/lunge. This is a great exercise to workout your quads and general upper legs. This is a difficult exercise to carry out as you need good stability in your ankles and lower legs in order to properly lower and raise yourself, while pushing through your leg.

To get into the correct position for a bulgarian split squat. Find an elevated object, like the side of your bed, or a chair/sofa. Place one of your feet laces down on the elevated area and place your other leg in front of your like your are about perform a lunge (see the image below). Put your arm straight by your sides and then dip into the lunge keeping your leg on the evelaveted area and then push back up through your front leg back to the resting position.

3. Single leg Bridge:

This is a great exercise for your core, especially your lower core. To carry out this exercise technique, lay on your back with your hands palm down on the floor by your side, but make sure your hands are facing in the same direction of the rest of your body and not facing away from you. Also have one of your feet planted to the floor so your knee is in the air, have the other leg straight out in front of you, raised slightly. Now thrust your pelvis into the air so your back is straight, then back down. Make sure you keep your leg straight as you thrust your pelvis up. (See the image below for a clearer detail on how to do the exercise).

4. Step-up with knee raise:

This form of exercise is great for leg and core strength. This technique will definitely get your heart rate up quickly. But how do you do this exercise properly?

Well you start by finding a box or hard raised surface (a step on the stairs will work). Stand in front of the box or step with your feet shoulder width apart. Next lift and place one of your feet on the step so it is in front of your other foot. Now bring your other foot up and instead of placing it next to the other on the box, lift it past and carry on pushing up until your knee is up in front of you at chest height. Then move the same leg back down into starting position and repeat several times, then change to the other foot. Please look below at the image describing the action for a more clearer way to carry out the exercise.

5. Sit-ups

The perfect exercise for the core and abs. This exercise is extremely well know and can be surprisingly difficult when done in higher quantities. I have found that the best technique to effectively perform sit-ups is to find something with a gap at the bottom which you can slide your feet under (a wardrobe or chest of drawers is ideal). Having your feet under something provides an anchor so you can use your core to pull your body up to your knees without falling backwards. So start by sliding your feet under the object you have chosen, then get into the position as shown below. When doing sit-ups make sure you keep your feet and knees together at all times, and avoid using your hands or arms to help you push back up as it reducing the strain and effort your core has to do. A good tip is too hold your hands on the back of your head or across your chest.

6. Burpees

Burpees are are probably the most complicated and difficult exercises on this list. But hopefully this guide will be able to show you how to perform burpees with the proper technique.The main reason burpees are one of the more complicated body weight exercises is because a burpee is abit of combination between a press-up and a jump. Although not exactly as a press-up is a slowed control movement where you use your arms to lower and raise your body, whereas in a burpee you are more allowing your body to drop to the ground quickly and only using your arms to control your body at the very bottom of the movement. Look at the step by step picture below to see how to properly execute a burpee.

7. Jumping lunge

Great exercise to get your legs on fire. Very simple exercise really, just a lunge with a straight jump when you come back up to the top. Simply place one foot far in front of the other and dip down into a lunge, making sure your knee doesn't pass over your toes. when you come back up from the lunge, bring your feet together at the same time as jumping of the floor and then you can either go back into a neutral position then back into a lunge and repeat or you can go straight into another lunge from the jump so it is a fluid motion, be wary that doing the later is more difficult and is only recommended if you have good stability in your feet and legs. (Image below as usual)

8. Plank

There are many forms of a plank, so we will be going over the 3 main planks:

- High Plank,

- Elbow Plank,

- Knee Plank,

All of these planks have different difficulties, the elbow plank is arguably the most difficult, followed by the high plank and the easiest being the elbow plank.

High Plank:

This is a very basic technique to workout your core, this is also a very simple exercise to do, just get into the press-up position with your arms just wider than shoulder width apart and don't move from there, try and hold that position for as long as you can.

Elbow Plank:

Just like the high plank but you are on your elbows and your arms should be a bit closer, shoulder width apart is ideal. This plank is probably a bit more difficult as you are using alot of your weight on your elbows, to help this make sure your are on a relatively soft surface, but still level and stable. (a yoga mat is a great surface)

Knee Plank:

It is more effective to be on your elbows when your are doing the knee plank, the knee plank is exactly like the elbow plank but you are on your knees rather then being on your toes. This is a much easier alternative to the elbow or high plank but is still challenging and will give you a good core workout.

Pilates for Beginners

Fri, 25 Jun 2021 12:50:51 GMT

What is Pilates?

Pilates is a form of low impact exercises that is aimed at increasing mobility and movement. Pilates is massively involved with breathing techniques and stretches of the body. Lots of core engagement is required for pilates as most exercises and movements consist of core strengthening. Compared with yoga, pilates consists of quicker and more difficult stretches with the class being aimed as an exercise session whereas yoga is more about being one with your mind and body. Furthermore, pilates is less spiritually engaging.

Pilates is a great form of physical exercise that can be done on its own or paired with another physical workout, in doing this you can almost use the pilates class as a warm up as it loosens up your body and stretches you out.

Pilates has been around for nearly 100 years so it is a tried and true method to be sure to help you with mobility and other body movements.

Who is Pilates for?

Pilates is an all age friendly form of exercise. Anyone and everyone should give Pilates a go at least once as you don't know if you haven't tried. Pilates is aimed at someone who would like to increase their body strength and someone who is trying to relieve physical pain. Here at HTH we have many types of people who come into our pilates classes, from Office workers to active gym goers.

This style of exercise is great to be paired with healthy eating as it promotes muscle growth and reduces body fat.

Pilates helps with posture, as most of the techniques used in pilates are based on core strength, they can also benefit your posture. In doing so, this can lead to a relief in back / neck pain. If you are struggling with some niggles in your spine / back then pilates can be a great way to resolve those issues.

What's the difference between Pilates and Yoga?

Yoga is highly focused on relaxation and being at one with yourself. In addition, the movements flow much more

in yoga, one movement flows straight into the next whereas pilates is quite different as each exercise can be much different to the last or be very similar, it all depends on the day. Yoga is very spiritual and a form of meditation unlike pilates which is aimed at being primarily a exercise class to increase your core and entire body strength.

Conclusion

If you fancy taking up a new hobby / way to get fit, and you don't like gyms, this is for you. We run 7 pilates classes from Monday - Friday every week. We have included a pilates timetable below. Each pilates class is 50 minutes in length so you get more than enough time each the session.

Each class can fit up to 6 people with the current COVID situation, but after this has all blown over (hopefully 19th July) we can have up to 12 people in each session.

What is the difference between Sport Massage and Physiotherapy

lisa_wiles_2@hotmail.com (Lisa Wiles) — Fri, 11 Jun 2021 14:26:15 GMT

What is the actual difference between a Massage and a Physio appointment?

First of all we will look into what a "sports massage" appointment is, and then what a "Physiotherapy" appointment is, and finally, what's the difference between the two.

As we provide both massage and physiotherapy here at Hands That Heal, we thought it best if we gave you some information on both treatments so you know which one best suits you.

What is "Sports massage"?

Sports massage focuses on soft tissue issues, which basically means "muscle problems". for example, if you have a tight hamstring you can come for a sports massage to have the pain eased and the muscle relaxed.

The aim of a sports massage is to reduce any tightness and to increase mobility / movement. Massage is everything to do with muscles, including chronic muscle problems and the manipulation of the muscles in general.

The treatment is primarily designed to help correct problems and imbalances within soft tissues, as a result of repetitive and strenuous physical activity and trauma. The process of massage and manipulation can lead to stronger and healthier muscles being able to perform at a high level and work harder.

What is "Physiotherapy"?

Physiotherapy is very broad, and a vast subject. Unlike sports massage, physiotherapy can be very different from one patient to another. No one person has exactly the same issue as the next.

The aim of physiotherapy is to diagnose a issue and provide treatment to resolve the diagnosis. You can have physio on pretty much any part of the body which makes it very difficult for certain areas to be treated.

To elaborate, physiotherapy looks at:

Joints,
Tendons,
Ligaments,
The nervous system,
The skeletal system,
muscles,

Any manipulation of the neck, even if it's just a message of the neck, has to be classed as physiotherapy and can't be done unless the practitioner is a qualified physiotherapist, due to the delicate nature of the neck it can't be treated without a particular qualification.

What's the difference between Physio and Massage?

One of the main differences between the two, is the area of the body in which treatment is needed. With massage, it is usually the back of upper legs. Whereas with physiotherapy, it could be anything for a rotator cuff injury in the shoulder, to a issue with the knee joint.

Another key difference is the treatment method, with physiotherapy treatment, the patient will usually be given some exercises to go away with after an appointment. These are to be completed at home. We give our clients exercises to practice at home in order to strengthen the area which you have been struggling with and to move the treatment process along a bit quicker.

Physiotherapy provides a well rounded area were you can work on every area of the body, whereas sports massage is specific to muscle groups.

Avoiding Back pain when Gardening

lisa_wiles_2@hotmail.com (Lisa Wiles) — Fri, 28 May 2021 12:50:41 GMT

8 ways to mitigate against by pain and strain while Gardening

Take breaks - don't over do it!

You can spend hours on end in garden just pottering away, whether you are planting a bed of flowers or rotavating your vegetable patch, you can easily lose track of time and end up 3 hours into what originally was a quick 30 tidy up. We recommend that you have timers set on your phone or a stopwatch that goes off every 30 - 45 minutes to remind you to take a break. In doing so you will make sure not to over do it and avoid any niggles or strains. As a rough guideline, you should take a 15 - 20 minute break every hour. For example, work for 45 minutes and then rest for 15 minutes, repeat etc...

Stretch out before starting

Stretching out is highly recommended before any exercise, so why not use the same rule for gardening, as gardening is very physical, it is very important to be stretched out so you decrease the chances of pulling a muscles or straining the back, as it can cause you a lot of pain and possibly even stop you from gardening all together. It's better to spend a couple minutes stretching than have to rest for a couple weeks because you didn't want to stretch before working.

Use kneeling pads

Kneeling pads are great for when you are on your knees planting a border or trimming down low lying bushes. They cushion your knees and provide a comfortable position for gardening. I would highly recommend them to anyone who spends a long time gardening. The knee is one of the easiest places to get an injury and more so one of the hardest areas of the body to treat when injured. So investing in a kneeling pad is well worth your time.

Use a chair while you work

Back and leg supports are very important and as gardening usually requires you to bend over and bend down into lots of different positions, using a chair when gardening can be very beneficial, especially if you are just working on one particular area in the garden. Obviously it's not viable for you to use a chair all the time because you will be working high and low and in area where a chair won't even fit, but it you happen to be doing something which a chair would be helpful, I highly recommend you give it a go.

"How to properly lift and lower"

When gardening, you will find that you will have to lift some heavy branches or a big bag of debris after pruning. It is essential that you know how to lift and lower heavy objects properly and safely.

When lifting an object follow the steps as listed below:

Squad down in front of the object you want to pick up, (make sure you bend down with your knees)
Grab the object with both hands and lift with your legs and bend with your knees,
Keep your hands by your sides and level with your core as you have the most strength in the centre of your core.

Refer to the picture below:

Avoid twisting awkwardly

Twisting and leaning awkwardly can result in physical injury, when you are twisting and moving try and move your whole body in one motion rather than just one area, this will vastly reduce the chances of injury and prevent you from locking up or freezing. Full body movements helps with stability in the spine and lower back, this will also keep your neck mobilized but not overworked.

Rest and hydrated

Similar to making sure you take breaks, it is also very important to have longer periods of rest. For example, if you were to have a long day potting up plants and generally working in the garden, take a day off from it the following day and then go back to it the day after, almost have a routine where you work one day and have one day off then repeat etc...

Staying hydrated is massively important too, as summer is slowly coming, the weather is improving and therefore you will start to sweat when you are working in the garden. This means you will be losing more water from your body. Keep are jug of water with you when gardening and when you have break may sure you have a glass.

Stretch off after

The same principle applies after you finish in the garden to when you start. A quick stretch off after a long period in the garden can be the difference in stopping a muscle from tightening up and straining.

Eating Healthy

lisa_wiles_2@hotmail.com (Lisa Wiles) — Fri, 21 May 2021 10:47:16 GMT

Is healthy eating actually a priority?

The simple answer is Yes.

In this blog we will go over a couple of reasons why healthy / clean eating is important and how beneficial it can actually be. We will also have a look at the physical and mental benefits from clean eating, finally we will give you some "go to" healthy meals and snacks for you to try.

Why Healthy eating is a great idea

Eating clean doesn't only help you physically but it can be very mentally beneficial. Healthy eating makes you feel good and strong, definitely compared to eating fast food or junk food. Granted, it is easier to go for a takeaway or to get something on your way home, but you have to be disciplined to keep that healthy lifestyle going.

The term "Eating clean" - The fundamentals of eating clean encourage you to consume more whole foods such as fruits, vegetables, protein, and healthy fats, and limit highly processed snack foods, sweets and other packaged foods. A massive benefit to eating healthy and cleanly is that the process makes you feel better and stronger. Everyone knows that feeling after you have eaten an entire bag of sweets or a large bar of chocolate, it's not the best feeling and if you can cut those bad habits out then I guarantee you will feel better and more energised for it.

When trying to lose weight, we recommend you try to maintain a small calorie deficit, which simply means you marginally burn more calories than you take in, this means you can keep healthy and feel good, but lose some weight at the same time.

Foods to take out of your life, and more importantly, foods to consume more of:

Avoid foods which are high in wheat or refined grains , these types of foods have high levels of carbohydrates and even though they may not be "bad for you", they definitely contain a-lot of calories and cause weight gain if you don't eat within moderation. This also includes bread and foods with lots of vegetable oils in. Although fruit is great for you and very healthy, when eaten in large quantities, you can have reverse affects and cause yourself discomfort and even make you ill. Fruit also has a lot of natural sugars which is one of the best forms of sugar to consume but obviously within moderation.

Important foods to have more of include, eggs , red meats , nuts and avocado . Some health blogs would recommend you avoid red meats as they are high in protein which can cause weight gain, but in actual fact, red meats are essential in muscle growth and help you maintain the calorie intake you need everyday. A massive mis-conception is cutting out loads of foods to lose weight, but this can be very unhealthy, the key to healthy eating is "eating clean" change what you eat, not how much you eat. Do this first and then you can start to slowly cut back on quantities of meals and daily intake. Once you have done this you can start to eat at a slight calorie deficit which means you will naturally lose weight and still be able to enjoy food, in addition to not starving yourself.

Quick recommendations:

Eat more fruit and vegetables,
Consume less salt,
Avoid food and drink high in sugars, (e.g fizzy drinks / chocolate)
Cut down on pasta/bread if you are trying to lose weight,
Add more fish to your diet, (try to have fish once a week if not more)

Conclusion:

To conclude, start by making a weekly/monthly plan of what you are going to eat. Obviously you cant plan a month in advance but if you have a rough idea. For example, Tuesday's and Friday's you eat fish etc...

Also start by cutting/getting rid off unhealthy products from your diet, e.g. fizzy drinks and no desserts in the week (or at all). Alcohol can have a negative affect on healthy eating. Alcohol makes you bloated and has lots of calories.

Being disciplined is key, you can't be soft with it. It is going to be tough but with some persistence and dedication you can get through it. After 30 days you will be used to it and you won't struggle as much. "Breaking the ice" and starting is the hardest part.

If you are struggling with the full on change in lifestyle, try 80-20. This is where you consume healthy food and drink 80% of the time but the other 20% you can be a bit more relaxed and chilled with your intake. It's all about balance.

What is Long COVID?

lisa_wiles_2@hotmail.com (Lisa Wiles) — Mon, 19 Apr 2021 14:51:58 GMT

Long term effects of Coronavirus leading into 2021

More and more commonly we are seeing people suffering from COVID symptoms weeks and even months after testing positive for Coronavirus. This can be referred to as post-COVID-19 syndrome, or sometimes called "long COVID".

What actually is "Long COVID"?

Long COVID is a term used to describe the effects caused by contracting COVID-19 which persist weeks and months after the initial diagnosis. A general rule with determining if you have Long COVID is experiencing several symptoms for more than 12 weeks after the initial positive result.

As "Long COVID" is still a fresh and new term, there are more and more details of how many people are affected and research still emerging. Some new research suggests that around one in five people who have tested positive for COVID-19 have had symptoms for five weeks or longer. in addition, around one in ten people have had symptoms lasting 12 weeks or longer.

In the initial phase of the illness (first week), severe COVID-19 can cause pneumonia and respiratory failure, which can result in permanent damage and scarring to the lungs. This can then lead to Long COVID as the body has changed and scared from the initial stages of COVID-19. But as COVID-19 isn't only a lung illness: it can cause other life-changing complications. In particular, because it can increase the risk of blood clots, it can lead to deep vein thrombosis, heart attacks and stroke. Less commonly, it can cause heart muscle inflammation and heart rhythm disturbances, such as atrial fibrillation.

Some symptoms of long COVID include:

Shortness of breath,
Fatigue,
Depression and anxiety,
Chest pain or tightness,
Extreme tiredness,
Joint pain,
Problems with memory and concentration,
Difficulty sleeping,
Heart palpitations,
Dizziness,
Pins and needles,
Tinnitus, earaches,
Feeling sick,
Diarrhoea,
Stomach aches,
Loss of appetite,
High temperature,
Cough,
Headaches,
Sore throat,
Changes to sense of smell or taste,
Rashes,

Can Long COVID be spread?

Long COVID is not contagious as the symptoms are caused by your body responding to the virus and the effects in which the virus had on your body, and therefore it is not contagious.

Top tips to manage Long COVID symptoms:

Pace yourself - plan out what you are going to do, and slowly build up, for example, walk a mile and if you can manage that with no pain (or only a little pain) then maybe move up to 1.5 / 2 miles etc...
Try to break tasks which feel difficult down into smaller chunks, like if you need to hoover, break it down to one room at a time and have a rest in between each room.
Consider the best time of the day to do certain activities based on your energy levels. (e.g. late morning after you have had your breakfast and let the meal settle)
Frequent short rests are better than a few longer ones, so rest before you become exhausted. (power napping can be beneficial, 10-30 minutes of good rest)
Don’t stop doing things that make you feel breathless. If you stop using your muscles, they’ll get weaker, which can make you more breathless when you try to use them. So try and find that happy medium (sweet spot) between staying active but not over doing it.
If you use a walking stick or a frame, lean forward on it when you feel breathless. This helps to off load some weight and can help your body rest.

Stay on top of your Mental Health

Your mental health is equally if not more important than your physical health and state.

Here are some tips to help boost you mental state of mind:

Be kind to yourself during your recovery – be prepared that some days will be worse than others,
Connecting with other people can help you feel happier – make sure to reach out to family and friends,
Having a daily routine can be good for your mood and sense of stability,
Stay active – continuing to move will help release endorphins and improve your mood,

The conclude:

Like chronic fatigue, each and every person will experience long COVID differently and the "1 size fits all" really doesn't apply to this either. The symptoms will be worse one person to the next and your ability to do active exercise subsequently will be very different. Long COVID will last longer for some people and shorter for others and the intensity will subsequently fluctuate.

If you remember one thing from this blog, it should be "Don't over do it", make sure you pace yourself but still stay active so your muscles keep moving and maintain their strength.

References:

[1] https://www.nhs.uk/conditions/coronavirus-covid-19/long-term-effects-of-coronavirus-long-covid/

[2] https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/coronavirus-and-your-health/long-covid

Meditation for Beginners

Fri, 11 Dec 2020 14:29:32 GMT

Start your journey of Meditation

In this Blog you will find a brief explanation and tutorial on some Meditation techniques you can try yourself in your home and local area. We will be going over some walking meditation exercises and some sleep/napping techniques to help you clear your head and mind so you can focus on the important things in life.

Walking Meditation:

There are many ways in which you can execute walking meditation exercises, such as walking in the open fresh air to some calm uplifting music or slowly walking around the house bare foot. Today we will dust the surface of walking meditation in a couple different ways.

Firstly, when carrying out a meditation exercise you need to keep an open mind and be calm throughout the process. Whether you choose to go for a walk in nature, your local town or simply in your own home, it is important to relax and gain something from the process.

Going for a walk outside:

Now it doesn't matter if you live in a town, city or the middle of nowhere, you can still have a meditation style walk. When you get outside and begin, start by taking in your surroundings and tap in to your senses. Notice the sounds and smells in your area. Whether they are pleasant or not. Try to notice them but don't dwell on each note and learn to let go of a smell and move your focus onto something else, for example the sounds of a passing car or the chirp of a bird in a tree.

The weather is very important when it comes to mediation and being out in the elements. The weather can affect your mood massively. Try not to let the weather dampen your mood and ensure to maintain a focused mind.

Simply begin the walk by "walking". When you get going, start to feel the movements you are taking and let your arms naturally swing from side to side with your legs in motion like a tandem. After you get into a rhythm bring your attention back to the sensations in the soles of your feet and how your feet feel, whether you're on flat hard ground or soft and un-even.

Walking in your Home:

There can be many factors that prohibit us from walking outside, from the weather to your health. This is why it is important to walk anywhere you can, even in your own home. When you walk around your home, slowly move between rooms with bare feet and feel the movements from each step. Linking with rhythm, feel the pace every time your feet touch the carpet or solid tiles.

As you are in your own home you will know the lay out and you can start to slowly walk around with your eyes closed. If you have lived in your home for a long time then you will have the muscle memory to know where doorways and obstacles lie. If you aren't comfortable with that then squint your eyes or slightly close them so you can still have that closure for where obstacles are but you are getting your eyes used to the darker environment. This will help you focus, as you are eliminating one of your senses (sight). Alternatively you can turn your lights off in your home on an evening to replicate the same feeling.

Power Napping:

1 in 3 adults don't get sufficient sleep and experience sleep deprivation over time. Experts report that 7 - 9 hours of sleep per day is required to maintain physical and mental peak performance. However, that is very unrealistic with busy lives, children, work etc. This is where power napping can become extremely beneficial. To be able to have a power nap you generally need to already have a good sleeping pattern. If you have trouble getting a decent sleep, try to work on that first before moving onto power napping, because if you struggle sleeping on a night then napping will just make it even more difficult to get to sleep.

Power napping has many benefits including increased moods, better alertness and improving memory recall. Power napping is all about light sleeping for short periods of time and thoroughly resting for 10 - 30 minutes.

The nap should only be short because the body doesn't naturally fall into deep or REM (rapid eye movement) sleep until on average 60 - 90 minutes in, which means in having a power nap you can enjoy light sleep and not wake up with the consequences of being awoken from deep or REM sleep which can cause disorientation and grogginess. The body should naturally be awoken or woken before the sleeper gets into deep or REM sleep as it can be unhealthy to wake up otherwise.

When getting ready for a power nap you need to think of several things, for example the location and the noise level of the area. If you are napping at work, then an office or your car are good places to start as you have more chance of getting some rest with no one disturbing you. If you work from home you can get some peace in your bedroom, although you should be careful if you nap in your bed as it can be so easy to over sleep as it can be too comfortable. Over time you will find an area which is comfortable enough to sleep but not too comfortable that you will over sleep or not want to get back to work. As a power nap only needs to be 10 - 30 minutes, finding a peaceful place to nap is extremely important as you want to get to sleep as quickly as possible. Having a dark area to power down in is also very important as it makes it easier for your eyes to rest. When it comes to napping in your car it is important to note that parking under a tree or in a shaded area is beneficial because the shade is more likely to keep you from overheating and makes the napping area darker and therefore easier on your eyes.

Sleep Foundation suggest these 5 following areas for napping:

- At home

- In the fresh air

- At work

- In the gym

- Between classes

Obviously every location has its pros and cons, for example, napping in the fresh air can be risky if you aren't in an enclosed environment as you risk some of your belongings being stolen. This is why we would suggest if you want to sleep in the fresh air, to try and do this in your garden. If that's not possible, open a window in the room you are napping so you get some air flow. Another alternative is to nap when your friends are with you so you will be safer, for example if you are a student and you and your friends are studying, it is safer to have a quick power nap when they are around, like on a school field or park.

When napping at school or college, ask a teacher if you can use an empty classroom or staff room/area for napping. If you ask someone higher up in the school, a head of year for example will be more likely to find an area for you as they have more authority.

Power napping is not a good idea for everyone, for example if you suffer from insomnia or have trouble sleeping well at night then the power napping process is probably not the best thing for you. Try working on sleeping at night before trying to power nap. (Information below)

Ways to promote good sleep:

One key thing to promote a good nights sleep is making sure you wind down properly. There are many ways that you can help your body to relax and slow your mind down to be calm. One way to do so is to run a warm bath, this is ideal as a warm bath will help your body reach the optimum temperature for rest. Try not to run the bath too hot though. As a rule of thumb try and avoid using electronic devices for at least 45 minutes before you go to sleep. The best method for this is to turn them off, put them on silent, or leave them downstairs or in another room when you come upstairs to wind down.

Another way to wind down is by listening to music, or stretching before bed. Listening to quiet music will help your body relax and reduce anxiety. Stretching will help your muscles relax and feel more comfortable. The most common way of settling down on an evening is reading. It is a tried and true method of winding down on a night and getting your body ready for sleep as it is very therapeutic.

Waking up is just as important as going to sleep. The best way to feel well rested and strong for the day is by letting your body naturally wake up. It is vital to not wake someone up because (as said earlier in the blog) people who get woken up don't have the opportunity for their body to adjust and this causes grogginess and disorientation. This can also lead to a poor nights sleep the following night. If you need somebody to wake you up or you need to wake someone up then try and do it gradually, this can be done by slowly opening a curtain/blind in the room or making some quiet background noise.

As we all live busy lives it can be unrealistic to allow your body to naturally stir and wake up in the morning. In this case, try and wind down and get some rest earlier in the evening so your body has the maximum time to rest until your morning alarm goes off. After a couple of weeks if this is working, your body will get into a routine and start to naturally wake you up in the morning around the time of your alarm. Waking someone up from a power nap is fine, as the purpose of the nap is to get some light rest and therefore if woken you will not be woken in deep sleep or REM sleep which is what you want to avoid.

Sleep hygiene is vital in healthy living, and it simply means going to sleep and waking up at roughly the same time each and everyday. This makes your body used to the routine and consequently improves your moods and decreases physical fatigue.

Getting good Posture

lisa_wiles_2@hotmail.com (Lisa Wiles) — Wed, 25 Nov 2020 15:15:41 GMT

Some quick tips and tricks to help increase body posture

4 quick exercises that you can do in the comfort of your own home:

Imagine you are holding a pencil between your shoulder blades, do this by gently squeezing them together.

This technique if repeated several times a day, will increase and promote back posture. This is a very simple exercise that can boost your upper back posture massively, it prevents slouching and keeps the back strong and straight

Chin Tucks:

Start the exercise by trying to push your chin back into your neck, the objective is to try and get as many chins as possible, and it's that simple! A quick reference is to feel the back of your neck and if the neck is straight or at least relatively straight (flat) then you are doing the exercise correctly.

High Plank:

The high plank is a great workout that helps posture in both the upper and lower back. Its great to maintain hip posture when planking because the body has to be as straight as possible. To get into the high plank position, simply get into the press up position and don't bend down into a press up, just stay in the push up position.

Our final quick trick to getting a push to having good posture is this technique.

Begin by rolling your shoulders back as far as you can and then pushing them down towards your bum, after you get used to the technique, try to make it one fluid motion. This form of posture technique promotes great posture in the shoulders and back. Like the first technique, this one also helps to stop slouching.

All these techniques are recommended by our Physiotherapists here at HTH,

Build up your posture and get your freedom back!

handsthatheal2020

Neck Pain From Work

What It Is, Why It Happens, and How to Stop It Coming Back

Why Desk Work Causes Neck Pain

Common Symptoms

When to Seek Urgent Help

Why Physiotherapy Works

What Treatment Involves

The Long-Term Benefits

Preventing It From Coming Back

Ready to Get Rid of Your Neck Pain?

Sciatica Explained: What It Is, Why It Happens, and How to Stop It Coming Back

What Causes Sciatica?

Common Symptoms

Red Flags: When to Seek Urgent Medical Attention

Why Physiotherapy Is So Important

What Does Treatment Involve?

The Role of Pilates in Recovery and Prevention

Long-Term Benefits of Physiotherapy

Prevention Over Quick Fixes

Final Thoughts

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Running, running, running…

What is a Runners MOT?

Curious? Come along to our FREE Runners Open Morning

One final thought…

Our Yorkshire Three Peaks charity challenge

Why this challenge?

How you can help

We're hiring! Join our team

We’re looking for a passionate physiotherapist to join our friendly team!

Why choose Hands That Heal?

What you’ll experience here:

Role highlights:

What's on offer?

Ready to start your journey?

Sound like your kind of place? We’d love to to to you! To find out more, please drop us an email at info@hth.clinic or give us a call on 07920 011515 .

To apply: please send a CV and covering letter telling us how you meet the requirements for this role to info@hth.clinic

We're celebrating our 15th anniversary

5 Common Back Problems and How to Treat them

Key Takeaways

Treatment Options for Common Back Problems

Non-surgical options (e.g. physical therapy, medication, injections)

Surgical options (e.g. discectomy, laminectomy, spinal fusion)

Alternative treatments (e.g. acupuncture, massage, biofeedback therapy)

Conclusion

How Yoga Can Help Aches and Pains

Key Takeaways

The Benefits of Yoga for Pain Relief

Relief for chronic pain

Reduced inflammation

Improved flexibility and range of motion

How Specific Yoga Practices Help Manage Pain

Asanas for different pain conditions (back pain, knee pain, etc.)

Pranayama for managing pain perception

Meditation and relaxation for emotional and spiritual aspects of pain

Conclusion

5 Physiotherapy Myths Debunked

Key Takeaways

5 Common Physiotherapy Myths Debunked

A physician referral/prescription is not always required

Physiotherapy is not always painful

Physiotherapists provide more than just exercises

Book an Appointment Today!

Conclusion

When Do You Need an MRI Scan and When Do You Need and X-ray?

Key Takeaways

When to Choose an MRI

Safe and radiation-free imaging option

Provides detailed images for soft tissue injuries and diseases

Recommended for diagnosing issues with the brain, spinal cord, and joints

When to Choose an X-ray

Quick and widely available imaging option

Used to detect fractures, dislocations, and other bone-related injuries

Recommended for diagnosing issues with the chest, abdomen, and skeletal system

Conclusion

Don't miss out on our Black Friday and Cyber Monday special offers

Sound like your kind of place?
We’d love to to to you! To find out more, please drop us an email at info@hth.clinic or give us a call on 07920 011515 .