News

Events – Bra Fitting Workshop

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Having a generously sized bust can cause dysfunction and pain in the neck, upper back, shoulders,  and lower rib cage. A common feature in women who suffer in this way is that they have weak back muscles which cannot resist the weight of the chest. Although we can do a lot at the clinic to help these women in terms of treatment and self help strategies, I have often wondered if we could do more with recommendations regarding bras and fitting. To help answer this question Health in Motion Osteopaths will be hosting a bra fitting workshop, to be run by Ms Pomelo Bras, on the 30th September 2016.

For the benefit and comfort of attendees 2 sessions will be run for groups of up to 6 women. There will be one session from 6pm to 7pm and another session from 7pm to 8pm. There is no charge for the work shop but pre-registration is required so that the event can be tailored to the attendees.  Ms Pomelo is a small independent company with specialist bra ranges including Mastectomy and Nursing.

Workshop dates and details

Friday September 30th, Health in Motion Osteopaths, 54 Pitshanger Lane, W5 1QY ,  020 8991 5280,  osteopath@healthinmotion.org.uk

Refreshments will be provided.

Bra orders may be placed on the day.  No purchase necessary.

Book your place on 30th September 6pm to 7pm 
Book your place on 30th September 7pm to 8pm

More about Ms Pomelo’s Bras.

Tennis Injury? Osteopathy at your service!

Jon Juviler at Health in Motion Osteopaths discusses Tennis Injury
Jon Juviler at Health in Motion Osteopaths discusses Tennis Injury

Anyone for Tennis?

The tennis season is well underway and Wimbledon promises to be the usual sporting spectacle.  The big sporting events –  the Euros, Olympics, Tour de France, to name but a few – tend to inspire many to have a go, maybe for the first time, or improve their game.

 

Scope of Tennis Injury seen at Health in Motion Osteopaths

We see a lot of tennis players at Health in Motion Osteopaths, from club level players to those wanting to get back into the game after a long break.  There is a wide range of injury they bring with them – repetitive strain in the elbow –  fondly referred to as tennis elbow – shoulder rotator cuff injury, calf strain, and so on.  Whatever the injury, we find that if the player does not have good movement and stability within the axial skeleton (spine and pelvis) then this may lead to injury, not only in the back but elsewhere.

 

The root of most Tennis Injury

In this article I will explore the common complaint of recurrent back injury, which has plagued many top players like Andy Murray right down to us mere mortals.  I describe why it can occur in fit individuals; and offer some tips on how best to defend against it.

 

Biomechanics & Forces

Back injuries have affected Andy Murray for some time, but why? If we consider what forces are absorbed by the body when playing tennis, it may go some way to explaining some of the underlying causes of back injury. During play, forces exerted on the axial skeleton create combined flexion (forward bending) and torsion (rotation), punctuated by impact created when contact is made with a ball travelling at speed.  This combination of focus and impact can cause traumatic or slow onset disc injury.

 

Defence against avoidable Injury

How can you avoid injury from this combined force? The lower back has relatively little rotation available compared to the upper back therefore it stands to reason that flexibility in the latter can actually help protect the low back.  Also, flexion in the hips and knees for those deep shots will help protect the lumbar spine.  Gentle rotation and side bending exercises for the upper back can help to improve the compliance of this area and limit excessive forces being transmitted into the low back.  Paying attention to strength in the bottom muscles (gluteals), flexibility in the hips,  and joint alignment in the knees and ankles will pay dividends also.

When it comes to high impact sports like tennis, maintaining a level of whole body conditioning will go a long way. This may seem counter intuitive to those who want to take up tennis to get fit, but the reality is that if your body isn’t used to the excessive forces and demands being placed on it the chance of injury is increased. Doing low level drills and court based exercise can be a really good way of easing yourself into the game, rather than just pounding tennis balls back and forth without proper preparation and warming up.

 

Playing Tennis in Ealing or Maidenhead? Osteopathy at your Service!

The most important thing to remember when playing tennis or any sport is to enjoy it! Getting some exercise and fresh air is good for us all, especially with all the lovely green spaces available in Ealing and Maidenhead.  Here are a few tips that may help to keep you injury free for years to come.

  • Use a racket that is the right size and weight for you. Speak to a specialist supplier for help.
  • Make sure the grip is the right thickness. Incorrect size can cause elbow and forearm pain and create unnecessary tension in the back and shoulder muscles.
  • Experiment with slight adjustments to your usual grip to to release tension in the back and shoulders.
  • Wear appropriate footwear. Good support can limit the chance of foot and ankle injuries.
  • Warm up and cool down properly. We can advise you on that!
  • If you’re carrying an injury don’t ignore it! Please come and speak to us for advice.
  • Visit Health in Motion Osteopaths (pre season, during season and / or post season) for targeted body adjustments and a bespoke exercise plan to enhance your enjoyment and effectiveness in the game.  We can also advise on grip and technique adjustment.

Read endorsement from ex Junior French Tennis Champion

Jon Juviler, Registered Osteopath at Health in Motion Osteopaths

Thoughts for Father’s Day – by Eds Chesters, Registered Osteopath

Thoughts for Father's Day
Thought for Father’s Day 2016

On Father’s Day…

On Father’s day 2016 I am likely to be at the kitchen table tutoring the children.  In fact most of my spare time recently has been spent revising for science and maths exams with my teenagers. With my daughter, this means appealing to her zany side, by putting on ridiculous Geordie or Aussie accents to make revision sessions interesting.  I go into way too much detail about homeostasis of biological systems, and she glazes over. My son, on the other hand, enthuses about black holes, multiverse, and superconductors.  I struggle to steer him back to the curriculum of pulleys and particles. I have a real love for maths and problem solving, which I’m happy to say has been passed on to 50% of my offspring.  It must be a Mendelian recessive genotype.

Football

My other preoccupation is the forthcoming European Championships (definition – a quad-annual football tournament that Germany is expected to win).  I am ever hopeful of glory and will be cheering on our boys at every opportunity.

A Father’s Legacy

So with these thoughts percolating in my mind, I thought I might attempt to pull these themes together, and produce a pseudo-science equation to quantify the health benefits of watching pan-euro footy tournaments. Pseudo-science equations are hip at the moment, with all the Brexonomics bunkum coming out, so my question is:

Is spectatorship of soccer tournaments calorie neutral?  

Firstly in the calorie input side of the equation, 2 beers (one each half), and a pie at half time.

Total calorie input = 2B + P

On the output side of the equation is the increased basal metabolic rate (BMR) for 90 mins and jumping out of your chair for missed shots (S). Assuming we score a goal (G), I’m allowing a calorie burn of 30 for jumping around awkwardly with everyone else in the pub until you all realise how silly you look.

Read full article by Eds Chesters

The Do’s and Don’ts of Gardening

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This time of year most of us will want to get our gardens looking lovely in time for summer barbecues and parties. Whilst gardening is a rewarding, meditative and enjoyable pass time, it requires the use of a lots of muscles and joints that have been resting over the winter months.  Gardeners can easily overdo it, without realising it.  During the marathon session in the garden, while the joints and muscles are warmed up – you will feel nothing.  The next day or even the day after – oh boy! The pain!  When patients come in with their unexplained pain – it is usually revealed that hours were spent in the garden a few days before.  Garden looks lovely but the back, hips, shoulders need some help.

 In this article, we hope to provide you with a list of do’s and don’ts with gardening to help you prevent any serious injuries.

Do

1. Warm up – begin with some simple stretching exercises and target lighter tasks which do not require too much bending

2. Pace yourself – many people view a Bank Holiday weekend as an opportunity to ‘blitz’ the garden but this can often result in an injury

3. Have several tasks ‘on the go’ – for example, start by mowing the lawn, then digging followed by a rest and a drink. This allows for different muscles to be exercised.

4. Lift carefully – when lifting something, keep your back straight and vertical and bend from the knees – ensuring you get a good grip and lift.

5. Use gloves to grip any awkward or slippery loads – reduce damage to your hands.

6. Be careful with raking or hoeing – when doing this, we recommend you stand with one foot in front of the other and transfer your weight from back to front and vice versa.

7. Drink plenty of fluids – dehydration can lead to headaches and fatigue and consequently, this will affect muscle physiology – meaning increased vulnerability to injury.

 

Do not

1. Dig for too long – digging is an extremely demanding task and in most cases, the ‘last straw’ for a bad back. When you are digging, ensure to bend your knees to prevent any straining of the back.  Also, keep the blade of the spade in front of you at all times – do not be tempted to bend from your waist and twist at the same time.

2. Sweep large, heavy piles – this may aggravate or cause back problems. It is recommended that you keep your back straight and allow your legs and arms to do most of the work.

3. Lift heavy watering cans above your head – in some instances, you may need to water hanging baskets or plants at a high level. This is extremely likely to cause severe injury to your neck. We recommend using a lighter bottle which can be refilled for each section

4. Continue if you feel pain – STOP! Do not work through the pain as gardening will not make it better.

 

Feel free to ask us about simple exercises, which warm up muscles, before you start gardening!

Exam Stress and Acupuncture

Acupuncture for Exam stress

It is that time of year when you may be experiencing some stress and anxiety as a result of those looming exams. It may manifest physically as an dealing-with-exam-stressillness, tiredness or lethargy. You may
also be experiencing mental stress which can result in depression, mood swings, anger or frustration.
Come and have some acupuncture, it works by stimulating the nervous system, the resulting biochemical changes influence the body’s homeostatic mechanisms, promoting physical and emotional well being. Click here for more information.

#LondonMarathon2016

#Londonmarathon2016 – #marathonprep

epa03192532 Runners advance to the finish of the 32nd London Marathon on the Mall in London, Britain, 22 April 2012. Seen in background is Admirality Arch. Organisers said that just over 37,500 entrants have registered for the race. EPA/FACUNDO ARRIZABALAGA +++(c) dpa - Bildfunk+++The London marathon is a few weeks away, and recent visits from runners preparing for the event have reminded me of the many questions asked, and the tactics we have recommended to keep them on form; or to prevent injury and in many cases, to enable them to recover quickly from strains or  “niggles” as they like to say.  Training for a marathon is quite a particular process, and the psychological battle of a marathon runner is quite different from that faced by, say, a half marathon runner, or any other endurance athlete.  Therefore, the treatment and advice given need to join in with the particular conversation the marathon runner is having in their head – which is not always a rational one. An endurance athlete will be accustomed to pain, or at least, discomfort.  It is to be expected for the demands they are placing on their bodies. Understanding pain and when it is safe to “run through it” is very important.  So when a marathon runner presents with pain, it is usually because something is different.  A different pattern of recovery; different area; different quality; different behaviour; different distance.

For those who listen to their bodies and take heed; they tend to consult with us before this “difference” becomes an issue and starts to curtail their training. We will normally see these people at week 6 or 5 before the actual event.  For those who are not listening; or ignoring, or just not sure – we will see these people at our clinic 2 to 3 weeks before the event. We know this because they will say something like “It started off as a niggle about a month ago…..”

The charm of the London Marathon is that it attracts both seasoned and new runners.  However, the people we see at week 6 or week 2 does not tend to correlate with the amount of running experience.  What brings people in at 6 weeks or 2 weeks may be due to their inherent ability to listen to their bodies clearly among the other, not always so helpful, voices in their head.  The key to helping a runner at the various intervals leading up to a race is therefore to diagnose their state of mind as well as the physical complaint.  The reason I say this is because of the huge psychological mountain that carries a runner through a race like this.  And the treatment and advice we deliver are with this very important consideration in mind.

Here are some of the questions we get from marathon runners in the last weeks before a race:

Top questions

Do you see a lot of marathon runners at your clinic?

Before and after a high profile race is when we are introduced to new patients who are runners – and there is a broad mix of running experience within this group.  Existing patients who are runners are usually seeing us throughout the year and are “strategically”  programming us into their training and event schedules.

If I get a “niggle” should I run through it or will I do myself permanent damage?

In the absence of meeting the person asking this question and diagnosing the cause of their symptoms, the best answer we can give is as follows.  Keep an open mind.  If it continues; or changes in behaviour; and/or it is undermining your confidence / mental resilience, then get it checked out by us or a similar professional.  Chances are you developing a repetitive strain as your training intensifies and your body needs some adjustment to cope with the increased mileage and frequency of training.  These symptoms are much more straightforward to deal with if we have at least 6 weeks before the event.

I have injured my hip/calf/back / etc!  I really want to do the race. Will I be able to run?

We will only be able to advise on this if we have examined and diagnosed your injury at the clinic.  The most frequent injury I see in the 2 to 3 weeks before a race is either calf injury or hip injury.  So far all runners I have seen, bar one, have not been able to overcome injury to enter the race.  The one who did not follow my advice and treatment recommendation.  I cannot categorically say that is why she did not make the necessary recovery but what I have come to realise it is not just the intervention that makes the difference, but also the confidence that the runner has that the injury can get better and that they will not be permanently injuring themselves as a result.

Will I have to stop running to recover from my injury?

That depends on the injury but it is our intention to keep you active during your recovery  We can do this by making any of the following recommendations which are applicable to your case.

  • Regress your training plan / reduce mileage to recommended level for a recommended period
  • Rest but continue with non-weight bearing CVS exercise for a recommended period

How will I know I am safe to push my injured body after recovery?

We will teach you how to stress test the area after we have stress tested the vulnerable areas and confirmed you are ready to get back on track with training.

What exercises can I do to help recovery or prevent injury?

Again, this is very individualised advice, because it is based on a full evaluation of your case.  The exercises will include stress testing, once we judge you are recovered enough to do them yourself.  Do not be surprised if we give you exercises that do not seem related to the symptomatic area.  We are giving you these because we have judged other areas to be linked to your current complaint.  This is all explained in your consultation.

How much treatment will I need?

Again, this varies according to each individual.

When would it be considered too late to get help?

Although early assessment and intervention are recommended, it is never too late to seek osteopathic advice and treatment.

Should I get an X-Ray or MRI?

This depends on whether your practitioner feels it is necessary to do so.

Is it beneficial to see you after the race and maybe for proactive treatment to assist my running throughout the year?

Absolutely, post-event osteopathy can help in many ways. Restoring the muscles to a relaxed state as part of the recovery process will reduce the risk of next day muscle soreness. This will also help to reduce any swelling and thus promote faster healing time.

Osteopathy is hugely beneficial for prevention of any further potential injuries. For example, if you have suffered a knee injury after your event, we will be able to work to relax and strengthen the structures supporting your knee and hence retain mobility of the joint. This will then prevent any further injuries throughout the year and allow you to continue running!

Easter 2016 – Clinic Opening Times

                                               Ealing Clinic

Thursday 24th March 08:00 – 20:00
Good Friday – Closed –
Saturday 26th March08:00 – 14:00
Monday 28th March – Closed –
Tuesday 29th March 10:00 – 20:00
Wednesday 30th March08:00 – 20:00
Thursday 31st March08:00 – 20:00
Friday 1st  April08:00 – 18:00
Saturday 2nd April08:00 – 14:00

 

                                        Maidenhead Clinic

Thursday 24th March 12:00 – 20:00
Good Friday – Closed –
Saturday 26th March – Closed –
Monday 28th March – Closed –
Tuesday 29th March 10:00 – 20:00
Wednesday 30th March– Closed –
Thursday 31st March13:00 – 20:00
Friday 1st  April– Closed –
Saturday 2nd April09:00 – 13:00

March 2016 – Pitshanger 5k Run

UnknownFree 5k

Run Round the Park

We’re local people who get together on Saturdays to

run a measured 5km route in our wonderful park.

 Now we’re inviting you to make it a regular part of your

weekend. So why not give it a go?

You don’t have to be a regular runner.

There’ll be others going at your pace who’ll

show you the route, and you can easily just do part

of the course.  Or why not come as a group and run

together?  It’s a great way to begin any weekend and

get gradually fitter running or jogging in a friendly

relaxed atmosphere.

Every Saturday Morning at 9am

All Welcome – Come and Join us

Meets from 8.40

 By the  tennis building

March 2016 – Exercise and Epsom Salts

Epsom SaltsAthletes are always searching for the most effective ways to recover after a long, intense exercise session. A very effective method has been around for hundreds of years. Epsom salts were first discovered in 1618, when they were extracted from seawater in the British town of Epsom. 

Research has shown that when added to a warm bath, they are particularly useful in alleviating a wide range of different muscle pains, even pain as intense as that found in fibromyalgia.  

An essential mineral required by the body is magnesium, it is also one of the only minerals that can be absorbed by the skin. Magnesium is a component of Epsom salts. Research has also found that once absorbed into the skin, it acts to relax skeletal muscles through the flushing of lactic acid (a chemical which builds up during rigorous exercise), hence helping with acute recovery from strenuous exercise.

We sell Epsom salts in our shop in Ealing, pop in and have a chat with one of our osteopaths who can talk you through the steps you should be taking pre and post exercise! 

 

March 2016 – #treatyourmum

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Mother’s Day is the perfect excuse to make your mum feel special. Health in Motion can help you to do exactly that.  We offer a wide range of services which can be used to give Mum the perfect gift, including osteopathy, deep tissue massage and acupuncture.

Click here to buy vouchers for these services and more!