It's spring at last and as a nation of DIY-ers, a lot of us are dusting off our ladders, digging out our toolboxes and planning a bit of home improvement. Whilst a bit of DIY is good news for your home, unfortunately this time of year is also when we see an influx of people with neck, back and shoulder pain after doing too much! We thought a timely blog on the subject might save a few of you from unnecessary pain. Just as you'd prepare a room before decorating, a bit of preparation for your body can warm you up and help avoid those strains and aches. But how often do you remember to do some exercises before you climb up that ladder and do you know what sort of exercises you should be doing? General warm up and warm down exercisesDespite the initial horror at the idea, warming up doesn't have to take much time at all. The following exercises are simple and quick and should help you stay nimble and injury free! Knee hugs: Lay on your back and hug your knees towards your chest. Hold for 1...

With a new year beginning many people start new goals for fitness and health which often include running, but whether you're running for general fitness, as part of cross training for another sport or for a particular running related goal such as a marathon, there is always a possibility you may get injured. Nearly every person who participates in any sport will experience an injury at some point, and runners are no exceptions. The good news is that, in most cases, injuries can be treated and with a few tweaks, can often be prevented!  Common causes of running injuries When we are in clinic, two of the most common reasons runners get injured are down to simple things, such as being too keen and overworking your body, not giving it enough time to heal, and also running with poor technique: Any level of running is considered to be a high impact form of exercise. It's important not to push too hard at the beginning so as not to overload your body. Gradually increase the distance/spee...

Headaches. Let's face it pretty much everyone has one at some point in their life. But what can osteopaths do to help those of us who suffer frequent headaches? Let's take a look at the different types of headaches commonly see in clinic, and how osteopathy can offer relief for them: Tension Type Headaches Tension type headaches are the most common headaches seen in adults, reported to affect around 45% of the population. They're often described as a dull pain, a tightness or a pressure around the forehead or at the back of your skull extending down to the neck. Patients often describe the pain as a "band around the head". Tension type headaches are more commonly seen in women than men, and can either be episodic (occurring less than 15 times a month), or chronic (occurring more than 15 times a month for at least six months).The exact cause of tension type headaches is still not fully understood however there are known triggers, including, but not limited to: • Stress and anxiety• Dehy...

Rugby is the kind of sport that places huge physical demands on the player which inevitably leads to a high incidence of injuries. Physical contact from tackles and scrums can make spectators eyes water from the fierceness displayed by the players! Rugby injuries can be categorised into different injuries such intrinsic injuries, often caused by repetitive strains and overuse injuries and extrinsic injuries, such as collisions with other players. Osteopathy can offer hands on treatment and rehabilitation for both styles of injuries, by ensuring that players with imbalances of muscle strengths, poor flexibility and old injuries are treated appropriately and helped to function at their best by restoring the body to its optimal function. Intrinsic Injuries As we mentioned above, intrinsic injuries describe those of a repetitive nature and of an overstrain pattern. When areas of the body are subject to repetitive patterns of movement, such as sitting at a desk or in a vehicle throughout th...

You'll know that racket (sometimes known as racquet) sports such as tennis, badminton and squash are demanding games that can be hard on the body. Those quick lunges to return the ball or shuttlecock to the opponent can result in strains and pains that are an unwanted nuisance, threatening your performance and your enjoyment of the game.  Let's take a look at the most common injuries we see from racket sports and an idea into how we begin to treat them. It's always important to note that this information should be used in conjunction with, rather than in replacement of, a full assessment of your individual case to make sure you're getting the most appropriate advice. Tennis ElbowPossibly one of the most frequent injuries from a variety of sports, this painful condition is due to an irritation of the tendon that attaches into the side of the elbow. Pain often comes on slowly initially, often after activity, but can increase in severity as time progresses. It can cause havoc with yo...

Acupuncture is a popular style of treatment that can be used to help a variety of health problems including back pain, headaches and migraines. However, did you know there are 2 very different styles of acupuncture? Acupuncture's roots lie deep in Chinese history, with the first written text reported to date back to between the first century BC and the first century AD. Thankfully, it's moved on a long way from those eras where they used sharpened bones as needles! Traditional acupuncture follows the Traditional Chinese Medicine (TCM) principles, whereby it believes that blockages in specific flows of energy through the body, or meridians, can cause dis-ease. By needling certain points, the blockages are encouraged to clear, helping to improve health and wellbeing. Medical acupuncture, sometimes known as western acupuncture or dry needling, is a whole different style of treatment. The medical model uses anatomy, physiology and current medical models to create a diagnosis for your condi...

For anyone who has never played golf before, it's a curious sport that is hugely demanding on the body. Regular golfers will tell you that lower back pain is one of the most commonly reported pains amongst golfers, and some research suggests that up to one third of all golfers will suffer with lower back pain at some point in their lives! We see many golfers in clinic, and whilst each individual's case is different, pain can be caused by some common factors, mainly lack of mobility in the ankles, hips, upper back and shoulders, all forcing the lower back to work exceptionally hard to compensate for the lack of mobility elsewhere. What causes pain?When you go through a golf swing, the spine has to twist to not only create the turn, but also help to drive the ball forwards. By doing this, the fine ligaments of the spine and where the pelvis connect to the back, can really be subject to a huge amount of pressure. Combine this with muscles that are not functioning at their best, due to bei...

 Now the weather is beginning to get a bit warmer there's nothing nicer than spending time in your garden, either working on some gardening or just relaxing. Our gardens are the most perfect place to just spend some time connecting with nature and allowing ourselves to be mindful of the world around us. For those of you amongst us who are keen gardeners, when did you last stop and think about any bodily injuries that can occur from working in the garden? Lifting pots, moving compost and long periods of time bent over weeding can wreak havoc on our bodies, and many injuries sustained in gardens are related to poor manual handling. It's always busy at this time of year for osteopaths in clinic as we see many people who have sustained gardening related injuries. Commonly, these injuries are muscle and joint related, and often involve shoulders, lower backs and necks. So, if gardening is so risky, what can you do to help protect your body from injury? Let's take a look at some tips to...

We see lots of people who are hypermobile in clinic and it's sometimes referred to as being "double jointed", but how do you know if you are or not?  Do you find you just can't feel the stretch, despite being able to stretch really far?Do your hips and back still ache despite doing stretch classes a few times a week?Do you often dislocate joints or keep getting sprains and strains? If you answered yes to the 3 questions above these symptoms suggest you could be hypermobile.  Hypermobility basically means that the joints are overly mobile because the ligaments and tendons that support the joints and act as retaining straps are too elastic, and stretch too much, therefore they don't provide good support for the joints and let the joints move too much. Hypermobility itself doesn't usually cause pain, and often will barely affect your normal daily life. But why do hypermobility sufferers get pain? The pain is caused by the muscles working extra hard to support and stabilise ...

It's no secret that we've all gone through a radical change with how we work thanks to the Coronavirus outbreak, and its effects are being felt in so many different ways, one of which is body aches and pains from poor posture. So, if you're missing your comfy office Herman Miller chair, let's see how we can make you more comfortable without splashing out lots of money! Space - One of the biggest changes we need to make to be able to work from home is to create some space. Take some time to create a space big enough for your needs, and don't forget you're going to be working here for the next few months at least, so don't compromise!Invest – We all appreciate that laptops are convenient for working on the go, but they're not so great for home working. Invest in a decent keyboard/mouse and allow your body freedom, so you're not constantly scrunching your body to work to your laptop's confines.Sofas – Take it from someone who knows: Sitting on a sofa for 8 hours a day with a laptop i...

The world of manual therapy can seem to all do the same thing if you've never used a therapist before, but how do you decide which therapy you need to help take care of your body? Let's have a look at the differences between how massage can help you and how an osteopath can help you. As an overview, the main difference between all therapies is the therapist themselves. Different therapists receive different training. A massage therapist in a beauty clinic will have far less training than a sports massage therapist, who has less training than an osteopath! Massage The title Massage Therapist in the UK is not one which is protected meaning anyone can call themselves a massage therapist. It then stands to reason that the training for massage varies hugely. As an example, a beautician can take a 2-5 day course as part of their overall qualification and often learn a set routine that is based around relaxation. The techniques are often light, smoothing over the skin and incorporating blends...

 Well, we've (almost) finally come to the end of 2020 and what a year it has been, possibly not for the right reasons! We know many of you have battled through covid-19 to both keep working and with your own health. Give yourselves a huge pat on the back because it's been no mean task doing so! We have loved helping to support you all this year even if it has been through face masks and lots of PPE. We are so grateful to all of you who have been into clinic and have kept supporting us this year, we really couldn't have done it without any of you. The clinic will be closed from the end of Wednesday 23rd December 2020 until early Monday 4th January 2021 to allow us to have some time to take a break and recover from the stresses 2020 has given us, our fingers always appreciate it too!The new year will hopefully bring us an opportunity to move forwards again and we've got some exciting things lined up for it already. From everyone at Nene Valley Osteopath...

Have you got heel pain that won't go away? This blog is for you! Let's take a look at the particularly painful condition known as plantar fasciitis (pronounced fa-she-eye-tis). It's often characterised with a strong, dull ache to your heel and mid foot under the arch that is worse on beginning to stand and walk when you've been inactive for a while, i.e. first thing in the morning on getting out of bed. Most people find they almost have to walk on tip toes until they 'loosen up' and the pain eases. Does this sound like you? Yes? Read on… Our feet are amazing structures. They have a tough, fibrous band of connective tissue under them called the plantar fascia that runs between the heel and the balls of the toes. This tissue is designed to support the foot muscles, prevent the arch of the foot flattening too much and to provide sensory information to the brain about the position the ankle and foot is in. Plantar Fasciitis occurs when the plantar fascia is inflamed. In Latin, the term 'it...

Now we're back in clinic after the lockdown, we're seeing an emerging trend where people have tried new activities and sadly picked up injuries along the way. One of the common ones we've seen are relating to cycling, so we thought we'd talk about some tips on how to set up your bike to help reduce strain on your body. Before we start, it's worth talking about bike fit here. If you're new to cycling and are enjoying it, hopefully wanting to do more, it's worth going to a specialist cycling store and asking them about a bite fit consultation. They may seem expensive initially, but by assessing your body's ergonomics and postures and setting your cycle up for your own quirks, you can save yourself a lot of pain and misery in the long run by preventing injuries. It really is a case of "prevention is better than cure", and whilst you think this is counterproductive to our business, your well-being is our ultimate priority, we want to help you stop being injured! So, let's look at the most ...

 "What IS that clicking noise my back just made?" So many times, we have customers who come into clinic who say "X, Y or Z just needs clicking back into place" or "It's out of alignment", but what exactly is that sound you hear? Its technical term is a High Velocity, Low Amplitude Thrust (HVLAT, or sometimes HVT) but is commonly referred to as a manipulation or "click". As a technique, it can be a useful tool that sets Chiropractors and Osteopaths apart from some other manual therapists, but it's really not the ONLY technique available to us. The technique is designed to take a joint past the range of movement it's stuck at in a short, sharp way to get the joint working to its full capacity and helping to redistribute movement through the whole spine. The clicking sound you hear is a release of a gas bubble formed in the joint fluid, like your knuckles going click, but is by no means vital to the technique being successful. One of its big benefits is a change to the nerve signals ...

How often do you think about how you breathe? The general answer is not much, and that's o.k.! However, breathing has an amazing effect on our deep, primitive brain systems which are responsible for our "fight or flight" mechanism, and we can help to convince these systems that they don't have to be on constant high alert by focussing on breathing. Fight, Flight or Freeze?If you've never come across the phrase "Fight or Flight", put simply it means the response that is ingrained deep in our brain that dictates how we react to a perceived threat to us, and there are 3 elements to it. It helps us to determine if the threat is something we should run away from, or flight from, or whether we can stand up and fight the threat, but there is also another response commonly seen whereby we freeze under threat. This reaction helps our body gear itself up to respond by pushing blood into the muscles and the lungs to help us physically exert ourselves. More commonly in our current environment, we ...

What is Shockwave Therapy? Shockwave therapy, or Extracorporeal Shockwave Therapy (ESWT), is an effective treatment option for chronic, poor healing issues in the body. The shockwaves are mechanical pressure pulses, not electrical pulses, which create an audible ticking sound thanks to a sound wave produced by the machine. These pulses are aimed over the affected tissue to create physical changes and encourage healing.What conditions is Shockwave used for?Shockwave therapy can be a great treatment if you are still struggling with that chronic joint and soft tissue pain condition and you have tried everything else. Or you just want to get better faster. It has evidence to support its use for: - Plantar Fasciitis (heel pain)Shin Splints/Medial Tibial Stress SyndromeStress Fractures + Non-union FracturesAchilles TendinopathyGreater Trochanteric Pain Syndrome (Outside of hip pain)Tennis/Golfers ElbowPatella TendinopathyCalcific Tendonitis of the ShoulderRotator Cuff TendinopathyMetatarsalg...

I'm sure you'll all agree with me when I say it's been a VERY long 2 months of lockdown. For the protection of my own family members, I've had to remain closed during the peak of the virus, but I have been following guidelines set by the Government and the General Osteopathic Council very closely and continuously reassessing the situation. Thankfully, I'm very pleased to say that the clinic will be re-opening as of Monday 1st June 2020, however, there have to be some big changes for the foreseeable future, and I'd like to take a moment to outline those here: - Everyone, without exception, who comes into clinic will need to undergo screening for Covid19 symptoms and potential exposure, and this will need to be done every time you attend. The appointment confirmation and reminders that our system sends out will have a link to a screening questionnaire you can fill in remotely, and it only takes 10 seconds. The details you respond with will be kept securely with your records and will show...

It's a common occurrence that people come into clinic telling us that they have a 'lordotic' spine or a 'kyphotic' spine, and so I thought it would be good to write a blog about it. When it comes to medical terms, it's totally understandable that people can be worried about them, but as you'll see, the phrases lordosis (or lordotic) and kyphosis (or kyphotic) are actually totally normal findings! A kyphosis is where the spine curves in a 'C' shape that makes us flex forwards. The concave aspect of the C (so the right side of the letter as you look at it on here, the hollow bit) will point forwards and is best used to describe the thoracic spine shape, the upper back with ribs attached to it. On the flip side, a lordosis is where the C is the opposite way around, so puts us into extension, such as in the neck and lower back. The spine is shaped as it is to be a shock absorber for the body. The phrase 'normal' is a really broad term though! The depth of the curves of the lordosis and kyp...

It's becoming widely accepted that we can change the state of our bodies by changing our diet. There is a plethora of information out there which suggests that we can help some diseases by assessing how prolific our gut flora is. The same is true for inflammation – the foods we eat can help our body fight inflammation or can keep triggering it. Your immune system is an amazing system. It becomes active when it recognises anything that is foreign e.g. an invading pathogen, cell damage or chemical irritant, and creates a biological response to try and remove it. The signs and symptoms of inflammation can be uncomfortable, but it is showing the process by which the body is trying to heal itself. Inflammation is fine on a short-term basis, after all, it's designed to help heal and protect the body, however, over longer periods inflammation can be an enemy. Many major diseases such as heart disease, arthritis and depression have been linked to chronic inflammation. Where does diet come into...