hw.osteopathy

22/01/2022

😷Mask Wearing Update😷

Following the NEW government announcement last week with the relaxation of face masks rules in certain public places, we at the Centre would like to clarify our situation with regard to the wearing of masks.

Public Health England and our collection of governing bodies have stated that as part of our infection control measures we and our patients MUST continue to wear masks in the clinical environment in order to reduce the risk of spread of Covid and other respiratory diseases.

We likewise feel that we have a duty of care to both our staff and our patients and therefore we would like to ask that you continue to wear your mask whilst in the clinic. This is in line with all health and social care settings in a bid to reduce the risks for our most vulnerable patients and staff members.

We will still continue to provide the high standards of cleanliness in the clinic.We hope you understand and appreciate our reasoning.

We would like to say a huge thank-you to you all for wearing your masks over the past two years, not just protecting yourselves and us but also those around you.


💜Thank you from Jane and the team at the Centre For Complementary Health 💜

02/02/2021

How often are you stretching?

Stretching always seems to be an after thought/considered the boring bit of a workout. Even though it’s is the most universally beneficial attribute to Athletes of all sports and laymen alike!

Good muscle tone is important as the body needs fascial and muscle tension in order to move efficiently, but too much muscle tension, can over load muscles and tendons leading to injury.

Stretching helps to:
• Lessens muscle soreness
• Improves body awareness
• Improves posture
• Maintains and Increase flexibility
• Improved force transference and the body’s ability to dissipate repetitive forces

Also stretching like all forms of exercise have positive effects on our mood and give us time away from the stresses of life!

Basic Stretching guidelines:
• Little, often and when working out - you don’t need to stretch for hours. 15mins should be plenty 3 or 4x per week
• Stretch on a flat, firm comfortable surface
• Stretch in warm, dry clothes that won’t restrict your movement
• Breath normally!
• Stretch up to the point of tension - not through it
• As a warm up use more dynamic stretching or holding static stretches for shorter periods 10-15 seconds
• As a cool down hold static stretches for 30+ Seconds giving your body time to relax the muscles fibres so you can achieve an increased stretch.

What are you favourite stretches?

⬇️Let me know in the comments Bellow!⬇️

24/01/2021

Covid Vaccine (Jab 1) ✅

Feeling optimistic that we are moving in the right direction! The process was easy, the staff were incredibly organised and there was real positive energy about the place!

For anyone concerned about having the vaccine, I have a bit of soreness around the injection site (as to be expected) but otherwise am I completely fine, nothing else side effect wise!

17/01/2021

11/01/2021

Support networks are essential for all of us during these uncertain times and beyond! But you must take care of yourself in-order to be able to help others!

What and who is your support system?
Do you things in place to lifts your spirts, boast your confidence, restore your energy so you can keep supporting those around you?

How are you planning on re-filling your cup?

07/01/2021

☀️Vitamin D is the sun vitamin!! ☀️

Vitamin helps to regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.

Factors that may contribute to Vitamin D deficiency:
- Limited sunlight exposure
- Dark Skin
- inadequate Diet
- Low magnesium levels
- Kidney disease
- Inadequate Vitamin D absorption from the Gut (for example individuals with crohn’s or ulcerative colitis)
- Obesity
- Liver disease

A lack of vitamin D can lead to fatigue and tiredness, muscles aches, hair loss, reduced immune system and can result in weakening of the bones, causing rickets/osteomalacia.

Vitamin D is produced in response to sunlight exposure. During the winter months typically we spend more time indoors and the sunlight contains less ultraviolet B rays, therefore as exposed to less sunlight. Your body cannot make vitamin D for if your sitting indoors by a sunny window be use ultraviolet B rays (the ones needed to by your body to make vitamin D) cannot get though the glass.

Other sources of vitamin D:
- Egg Yolks
- Liver
- Red meat
- Oily fish
- Supplement

So how much do I need daily?
You need around 15mg on average.

Any concerns contact your local health care professional!

⬇️Was this helpful? Let me know in the comment below⬇️

01/01/2021

HAPPY NEW YEAR!!!

Even though 2020 has ended in tiers, Osteopaths are still able to work (even in tier 4). So Set your self up for the best year yet! Contact your local osteopath and be pain free!

⬇️ How did you celebrate the start of 2021? Let me know in the comments below! ⬇️

➡️Swipe to see what I got up to 👀

10/12/2020

A tendon-what-opathy???

Informative read de-bunking tendon related myths!! Check it out 😊

❇️Myths about Tendinitis ❇️

Tenditnitis is a very overused and erroneous term, whether it relates to ‘jumpers knee” or ‘Achillese tendinitis, ‘rotator cuff problem etc

The tendon is the tissue that connects the muscle to the bone. Every muscle has a tendon, so potentially you could have a problem in any one of them.

So let’s get rid of some of those myths…….

1. An inflammatory issue?? The old term ‘tendinitis’ inferred that there was inflammation as it often presents with pain and swelling. However there are no inflammatory cells present with tendon pain but there are chronic degenerative changes hence why it is now renamed tendinopathy.
2. Tendinopathy does NOT improve with rest. Demand needs to be placed on the tendon in order for it to adapt. So resting does not create the demand which allows adaptation.
3. Steroid injections do not help in the long term…… there’s no inflammatory changes, it may give some short relief but repeated injections break down the tendon tissue and make it weaker.
4. Stretches / foam rolling do not help. It is not a key factor in rehab treatment programmes.
5. Imaging findings like Ultrasound or MRI’s correlate very weakly to the amount of pain, so don’t let imaging findings dictate your treatment or activity level.
6. Avoiding loading to help the tendon heal is wrong. The load needs to be appropriate, so if it is too little - there is insufficient stimulus to force an adaptive change in the tendon. However too much load causes overuse which leads to further degenerative changes.
7. ‘Injury always makes the tendon weaker?’ The tendon does not become a frayed rope. Our bodies are amazingly adaptable and a tendon is strong, so even though a tendon is giving rise to pain, when given the correct loading rehab it adapts in tissue strength. It’s all about allowing the tendon to slowly and safely adapt and having confidence that with the correct level of rehab the pain will reduce and function normalises.

What have your experiences been with such tendon problems?

30/11/2020

Christmas has arrived at the !!!

What do you think of our PPE Christmas tree?

Decorated by the lovely Hazel, Who non of us would know what to do without!!

Remember we are still open and here for you!

29/11/2020

HwOsteopathy December Book club!

The painfully funny, This is going to hurt By Adam key is a no-holds-barred account his medical career, from junior doctor to specialist. His tales will have you laughing out loud and crying into your Christmas pudding, as you learn everything you wanted to know and plenty that you didn’t, about working on the NHS front-line.

As it is coming up to Christmas I have included his Christmas addition, featuring story’s from the seven consecutive 🤯Christmas he spent removing babies and baubles from the various places they seems to get stuck....

⬇️ Let me know what you think in the comments bellow!! ⬇️

26/11/2020

What does your home workspace look like?

A comfortable workspace can help you feel and work at your best!

Give your home workspace a little revamp with these top tips!

• Choose a chair which supports your spinal curves or if that isn’t an option place a cushion behind your lower back for added support.

• Adjust the height of your chair so your thighs are parallel to the floor. Your feet should be resting flat on the floor - if your chair isn’t adjustable you could use a foot rest.

• Adjust your arm rests so your shoulders are relaxed and arms are gently resting on them.

• Keep your mouse close to your keyboard and within easy reach - alternate mouse hands if you can. Whilst typing or using the mouse keep your wrists straight and arms close to your body.

• If you use the phone and type frequently- placing your phone on speaker or investing in a head set will help to reduce neck pain and stiffness.

• Place your monitor directly in front of you at arms length away. Your the top of your screen should be at or slightly below eye level and directly behind the key board.

• Create a space which you feel happy and comfortable in, is only for work and without distraction. Make sure there is plenty of natural light! Nobody is going to feel enthusiastic about working from the downstairs cupboard!

Disclaimer: Photo for attention and a bit of fun. I do not advise working whilst dangling from a pole, but if you do want to try make sure you are supervised by a qualified instructor!

⬇️ What does your workspace look like? Post your photos in the comments below!! ⬇️

24/11/2020

Pins and Needles is the phrase used to describe the sensation of uncomfortable prickling or tinging usually felt in our arms/hands/legs or feet.

Why does this happen?
- Commonly caused my pressure in specific parts of your arm or legs (such as leaning on your elbow for an extended period of time) which causes compression of the nerves and resolves quickly when your move.
- Can also be cause by the blood supply to the nerves becoming reduced (for example, when your cold and your tips of your finger turn pale)

If you are experiencing more frequent episodes of pins and needles or your pins and needles are getting worse (which may also include numbness and weakness) consult your GP and local health care provider!

Other reasons you may experience P&N include but are not limited to:
- Nerve root irritation
- Diabetic neuropathy
- Hyperventilation
- B12 deficiency
- Multiple Sclerosis

⬇️Was this helpful? Do you have any questions? Let me know your thoughts in the comments below! ⬇️