If you are a seasoned cyclist or just someone who just enjoys cycling to work, it doesn’t matter, there will be something of value in this blog for you.

This article will outline what to do when you have an injury, it will explain when you need to seek help, and it will help you with injury prevention. There are potentially many different causes of injury.  It can be down to lack of experience or environmental hazards; it can also be down to rider errors, lack of self-care, overuse, or inadequate equipment.

Common Cycling Injuries

Typical injuries that happen during cycling include low-back pain, IT band syndrome and hip bursitis. Other injuries that often occur include patello-femoral pain, neck pain and wrist pain. There is also a possibility that you might suffer from one of the following; cyclist palsy, Achilles tendonitis or ilio-psoas tendonitis.

Immediate Care for Cycling Injuries: The PRICE method

Protection

It may be necessary to limit movement during the initial phases of injury to protect the tendons, ligaments and the affected joint. One way of protecting an injury is to use a splint or a support.

Rest

Often sporting individuals feel frustrated with an injury and during exercise, they try to “push through the pain”. Afterall, the old adage is “no pain, no gain”, right?!

Actually, that’s wrong in the majority of cases. Each case is individual and this aspect of “PRICE” must be discussed with a healthcare professional.

Reducing the amount of daily activity and use of the injured area and avoid training is often advisable during this initial stage of injury.

You need to leave a suitable amount of healing time for the affected tissues and joints. The “rest” aspect of care is often overlooked or isn’t followed for long enough.

Ice

Also known as cryotherapy, the use of ice is a widely recognised form of initial injury treatment. It is beneficial in the early stages of injury to help to:

• temporarily reduce blood flow to the area by a process known as vasoconstriction,
• reduce the temperature of the tissues,
• aid in the relaxation of muscle,
• reduce swelling and inflammation,
• reduce pain,
• and act as a temporary numbing agent.

Compression

Applying compression to the initial stages of the injury can aid in the reduction or prevention of excess swelling. You can use a compression bandage made from elasticated material.

Elevation

If a part of a limb is injured, elevation of the limb can help with recovery. This is due to the effect of gravity aiding drainage of the affected area, aiding the reduction of swelling and therefore decreasing pain.

When to get professional advice on cycling injuries

If you have:

• severe pain, especially whilst walking
• severe swelling
• altered sensation in your hands, arms, feet or legs.

If in doubt, get in contact with the NHS via the 111 service and they can direct you to the most appropriate care provider.

How to Prevent Injuries Associated with Cycling

There are many different ways in which you could help you prevent an injury from occurring:

• Efficient warm up
• Adequate cool down
• Regular sports massage or manual therapy
• Effective training
• Good hydration levels
• Appropriate nutrition
• Foam rolling techniques
• Booking a bike fit
• Kinesio-tape

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us  in Islington and in Mill Hill Broadway. If you like this blog, please share!

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The summer is here, gardening season is upon us. The royal society for the prevention of accidents (RoSPA) states 300,000 people including children are seriously hurt when gardening and require hospital treatment per year. Injuries to the musculoskeletal system can include: strains, sprains, bursitis as well as disc bulges, among others.

Below are some tips to help prevent these injuries and keep you able to enjoy your garden this summer.

Gardening Injuries

Gardening safely

First,  set yourself a plan, not everything needs to be done on day 1.  Think your garden as a marathon, it’s a slow process rather than a sprint. Spread tasks out over a number of weekends.

It is wise to stretch both before and after you do the gardening. When you are physically active your body needs to be warmed up correctly so that the muscles work correctly, and prevent injury as the muscles will have an increased amount of blood flow and be able to contract when required. Also,  experts recommend to stretch after to loosen tight muscles that have been working hard whilst gardening.

Altering jobs – ideally, the body should not be kept in one position for too long, for example, crouching down weeding so changing between jobs will help keep the body moving and prevent irritation.

Using correct tools – some tools are designed for specific jobs this is not just to benefit the garden but also to benefit the user. These will help prevent injuries.

Make sure you stay hydrated –  It is important to keep the body working in an efficient manner. During hotter days you need to take more drink breaks because on hot days you lose more fluid through sweat.

The human performance resource centre (HPRC) has stated that ‘even minimal dehydration can increase strain on the cardiovascular system. 

Know your limits – carrying equipment that is not too heavy and lifting correctly; using your knees and tensing your core without twisting will reduce the chance of injury.

Musculoskeletal injuries result in the largest number of days taken off work.  In 2016, the Office of National Statistics found that a 30.8 million days had been lost this way.

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us  in Islington and in Mill Hill Broadway. If you like this blog, please share!

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The older generation – “It’s just your age!” – heard that one before?

We understand that as part of the natural aging process the body can undergo many changes and adaptations. However, this does not mean that you should suffer with muscle or joint pain. Ineffective pain management can have a significant impact on the quality of life of the older generation, leading to depression, social isolation, and a loss of function (3). If you need bed pads or beddings for your aging pain support, you can check out incontinence pads from Nobles Health Care Product Solutions.

Therefore, we need to take action such as resorting to assisted living options from. Another great way to ensure that the elderly are safe at home is to make sure that you provide items that help their mobility. For example, if you live in a two story home it would be a great idea to get a Home Chair Lift for Stairs to avoid any falls.

First of all, let’s look at a couple of age-related changes that can happen to the body:

Age-related changes

Arthritic changes can occur in the joints of the body. The most common form of arthritis is osteoarthritis – eight million people affected in the UK (6). This type of arthritis affects the smooth cartilage of the joints and can lead to stiffness and pain, the muscles and tendons have to work harder to achieve the movement. In severe cases a lack of cartilage leading to bone rubbing on bone and subsequently to joint deformity.

Osteopathy and the older generation

Another example of an age-related change that can occur is within the muscle fibres themselves. A gradual loss of skeletal muscle fibres begins around fifty years of age, and by eighty years of age approximately 50% of the fibres are lost from the limb muscles (4). This can have a significant effect on the daily activities of the individual.

However, it’s not all doom and gloom! There is a lot that can be done to enable you to remain healthy and active. There are many factors that can influence how the body adapts with the ageing process. This includes fitness levels, health status, nutrition, active lifestyle, exercise, diagnosed health conditions, medications, and hydration… to name a few.

How could osteopathy help you?

An osteopath works under the principle that there may be a number of contributing factors to the symptoms and they will assess the area producing the symptom as well as associated areas that may be contributing to the issue. For example, if it the knee that hurts, the osteopath would consider the whole limb from the foot to the hip, and the pelvis and lower back.

Osteopathy is a primary healthcare system in which you may receive health management advice, exercise therapy, and manual therapy i.e. hands-on treatment including gentle and effective massage of the soft tissues, stretching of muscles, and manipulation of joints that could help to relieve the stresses and strains on your body. It is possible that your osteopath may refer you to other health practitioners including your GP. The type of treatment received is dependent upon the patient’s need and their presenting complaint. You can receive this treatment in the comfort of your own home or at a clinic.

Osteopathy is classified as complementary and alternative health care. It is perceived as an important addition to orthodox medicine, particularly in terms of its impact on everyday functioning and well-being.

For more information or contact an osteopath visit: https://www.osteopathy.org.uk/home/

Always look for reputable practitioners. We hope this information was useful for you. If you have any questions about it or about our treatments, please contact us.  We are in Mill Hill Broadway and Islington. We are always happy to help.

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If you have experienced back or pelvic pain during pregnancy, you are not alone, and osteopathy may help. Seventy-six percent of pregnant women report back pain at some time during pregnancy (4). Besides, according to estimates, seventy percent of women experience low back pain, and twenty percent suffer pelvic girdle pain (2), during pregnancy.

Throughout pregnancy, a woman’s body will undergo many changes that can have an effect on daily functioning. In other words, the softening of ligaments due to the presence of relaxing, weight increase – an average of 10-12kg (5), and changes in posture can lead to additional pressure on joints in various parts of the body, including the spine and pelvis.

It is important to consider the position and the size of the baby; as this can have an impact on the mother’s posture and movement.

Osteopaths are regulated, primary healthcare professionals, who are trained in therapeutic techniques to treat a wide range of individuals, including pregnant women. Your osteopath will carry out a screening, and refer you to a doctor or midwife if necessary.

Pregnancy and Osteopathy

What can I expect during the treatment? 

An osteopath works under the understanding that there may be a number of contributing factors to your symptoms.

They will assess the area producing the symptom as well as associated areas that may be contributing to the issue.

It is important to realise that the function and structure of the body are important.

Gentle and effective manipulation of the joints and soft tissues could help to relieve the stresses and strains on your body during pregnancy and after birth.

We hope this information was useful for you. If you have any questions about it or want to book an appointment please contact us.  We are in Mill Hill Broadway and Islington. We are always happy to help.

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Foam rolling is everywhere! Due to the increased popularity, you may have seen one at your local gym, physiotherapy or osteopathy clinic, sports retailer, or you might own one already.

Have you seen the expression upon someone’s face whilst they’ve been using a foam roller and wondered “what on earth are they doing?!” or “they look like they’re in pain, why are they doing it?”

What is a foam roller?

Foam rollers come in all lengths, colours and patterns, and have various uses for different parts of the body. A foam roller is a cylindrical shape of firm to hard foam – some are smooth whilst others have raised grooves.

What can foam rolling do for me?

Foam rolling is described as “self-myofascial release” by healthcare and fitness professionals. Fascia is a connective tissue within the body that covers, supports and separates the muscles. Therefore, by using a foam roller you can aid exercise and postural related muscle and fascial tightness.

There are many benefits to using a foam roller for individuals who exercise on a semi-regular basis to a competitive level, and for those who may be less active in their day-to-day lives.

Using a foam roller can help with a variety of issues. It aids athletic performance, muscular aches or delayed onset muscle soreness (DOMS) following exercise, and improve range of motion.

It may also have a beneficial effect on circulation and the nervous system which may contribute to an improved recovery time after exercise.

How do I use a foam roller?

You can use the foam roller in multiple ways. You should consult your healthcare practitioner before commencing a foam rolling routine to tailor techniques for you as an individual, and to avoid injury.

1. First, find the point of tenderness in a muscle, then rock that area slowly back and forth over the foam roller.
2. Alternatively, a “held” position for approximately thirty seconds with weight over a trigger point can also stimulate myofascial release.
3. The pressure should be at an effective and bearable level, not excessively painful.
4. It is important to take your time and to focus whilst foam rolling so that you can “tune in” to your level of discomfort (and to avoid excess pain), and the areas of muscular tension. Three to five minutes on each body area should be sufficient to achieve desired results.
5. You can manipulate the foam roller by using different positioning and posture to work on other areas of the body. When properly directed the roller can be used on the back, shoulders, thighs, lower leg, feet, pelvis, and forearms.

Conclusion

Although there are many benefits to foam rolling it needs more research.

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us  in Islington and in Mill Hill Broadway. If you like this blog, please share!

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Hypermobility- something that occurs when one (or more) joints stretch beyond their normal range. Many people with hypermobile joints don’t have any problems and often require no treatment. Some, for example, ballet dancers and gymnasts, may benefit from this increased flexibility.

Hypermobility syndrome, also known as joint hypermobility syndrome (JHS), describes a syndrome where multiple joints can easily stretch beyond their normal range. It tends to be accompanied by a range of different symptoms.

These include pain and stiffness in the joints and muscles, clicking joints and joints that dislocate easily. It can also lead to  fatigue, recurrent injuries such as sprains; Digestive problems, such as constipation and irritable bowel syndrome (IBS); Dizziness and fainting; Thin or stretchy skin.

Hypermobility

The joints most commonly affected are the knees, shoulders, elbows, wrists, fingers. While either can be due to several causes, they are both genetic and due to changes in collagen (a ubiquitous protein found in the body).

These changes make the collagen weaker, which in turn makes the ligaments (connective tissue that links two bones together at joints) in the body looser and stretchier.

There are some diseases that can cause joint hypermobility syndrome and the most important of these causes are Ehlers-Danlos syndrome, Marfan’s Syndrome and Osteogenesis imperfecta. Thankfully, these diseases are quite rare.

Causes and Treatments

Irrespective of the cause there are four factors that contribute to joint hypermobility. These are:

• The structure of your collagen – this is key in all cases
• The shape of the ends of your bones – affects how the bone ‘interact’ with each other at joints.
• Muscle tone – particularly in some children
• Your sense of your joint movements (proprioception)

In addition to the symptoms they experience, those with JHS are at increased risk of injuries such as sprains, dislocations, difficulties in pregnancy and any others that can result from the underlying cause.

Managing JHS can be complex and involve several professionals, such as doctors and physical therapists, to keep you fit and prevent injuries. It also involves treating any short-term injuries, while having a long-term programme to manage symptoms and prevent injuries.

We hope this information was useful for you. If you have any questions about it or about our treatments, please contact us.  We are in Mill Hill Broadway and Islington. We are always happy to help.

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“What is an osteopath?” this is a question my clients, and members of the public, ask on a regular basis.

Osteopathy is “a system of diagnosis and treatment for a wide range of medical conditions”. It works with the structure and function of the body. The well-being of an individual is crucial in Osteopathy. The muscles, ligaments and connective tissue need to function as a unit.

One of the main concepts is that the body’s structure governs its function. This means that if your body has had an injury, repetitive strain, or overuse it will have an adverse effect on how your body performs. Therefore, an osteopath looks at the body, sees how it currently performs, and aims, through various means, to restore and improve overall and specific functions.

Osteopath

What do osteopaths do?

An osteopath will take a full medical case history including details about your symptoms. This helps them to understand how the symptoms relate specifically to you.

They also need to establish whether or not it is the right type of treatment for you, or if a referral might be necessary. Your osteopath will then ask to see the area(s) that are causing you concern, and then they will examine the area(s) and perform diagnostic tests to make a diagnosis.

This is then discussed with you so that you can understand what is going on and what the osteopath can offer you. The aim is to increase the mobility of the joints, relieve any muscle tension and enhance blood supply to tissue. (NHS Choice, 2015).

Osteopaths use a wide range of different ‘hands-on’ treatment techniques such as soft tissue work (including massage and stretching), articulation (moving of the joints), and manipulation or ‘clicking’ techniques as they are fondly known.

I often give advice on exercise, stretching and posture. I also give advice on making healthy changes to your lifestyle for long-term benefit.

How do you become an osteopath?

Osteopaths in the UK undertake a four or five-year university course that combines intense academic and clinical education.

Osteopathy students begin to work with patients directly from the end of their second year and are supervised by qualified Osteopaths.

The student must undertake a minimum of 1,000 hours supervised clinical experience prior to graduation.

Physiotherapists can also become registered osteopaths through a two year Masters course.

Qualified osteopaths must undertake a minimum of thirty hours of continual professional development each year.

For more information about osteopathy or find an osteopath visit: https://www.osteopathy.org.uk/home/

At Perea Clinic we can offer you tailor-made osteopathic appointments on a day and time to suit you. If you have any questions about it or about our treatments, please contact us.  We are in Mill Hill Broadway and Islington. We are always happy to help.

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