DIY help for text or tech neck
In clinic I find neck pain is really common and while I see results, its always interesting to see what the latest research has to say.
While earlier research focused on pain relief, more recent research has included patient-centered outcomes as well. This randomized controlled study compared the effectiveness of three active therapies: deep tissue massage, supervised strengthening and stretching exercises, and a combined therapy consisting of exercise followed by massage, with advice to stay active as a control group.
Participants were allocated to massage (n = 145), exercise (n = 160), combined therapy (n = 169) or advice (n = 147). Treatment duration was six weeks, and the number of visits was limited to six for massage, exercise and combined therapy, and three for the advice group.
The results show that massage alone or with exercises was more effective in the short term than advice to reach a clinically meaningful improvement in pain intensity, and that massage and exercise alone were more effective in the mid-term.
Massage, exercise or a combination of both may encourage these kinds of reframing based on mechanisms beyond the immediate effects of deep tissue manipulation. The sense of empathy and care provision offered by massage therapy may increase patient satisfaction, reduce anxiety and distress, and facilitate a sense of self-efficacy.
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Heel Pain – Part 2 – Grumbling Achilles Tendon
Last week I discussed Plantar Fasciitis one of the major causes of heel pain, this week I am going to discuss a grumbling achilles tendon, or to be technically correct, non-insertional Achilles tendinopathy, he other major cause of heel pain. Although a rupture of the Achilles is well known, it is actually more common to have what is known as a grumbling Achilles. The pain is felt at the back of the heel above where the Achilles tendon joins the bone. It feels stiff and swollen, particularly in the morning and can prevent the sufferer from taking part in sport. Sometimes the pain is lower down where the tendon joins the bone. How can I tell if my heel pain is a grumbling achilles tendon? You may have swelling over or either side of your achilles tendon which runs from your heel to your calf muscles. The skin over the achilles tendon may be red and/or hot. If you sit down with your feet on the floor and raise your foot, as you use your achilles tendon you may hear a crackling sensation. What causes a grumbling achilles tendon?
- The tab on your shoe rubbing against your achilles tendon.
- Failing to warm up properly before playing sports.
- Over use of the tendon from intensive training, e.g. running
- Scar tissue from a previous injury.
- High impact on hard surfaces e.g. any sport where you jump or tennis.
Do you have tight hips? – Part 2
I know many of my clients sit at a desk for very long hours which can lead to tight hips. So in this post I want to show you how to stretch them.
How to stretch your hips
Single knee hugging Lying on your back, grab your right knee and pull it toward your chest until you feel a stretch. Hold for 20 seconds. Repeat on the left side. Bilateral knee hugging Lying on your back, grab both knees and pull them toward your chest. Hold for 20 seconds. "Cobra pose" Lie face down on the floor, hands parallel to your shoulders. Straighten your arms, lifting your upper torso off the floor. Your lower back should be arched, with your pelvis making contact with the floor. Hold for 20 seconds, then lower yourself back down Hip flexion with abduction/adduction Lying on your back, bring one knee up toward your chest. Holding your knee with both hands, roll your knee from one side to the other for 20 seconds. Repeat on the other side. External hip rotation Lying on your back, pull your right knee toward your chest. Place your right hand on the knee and your left hand on the ankle. Gently pull your right ankle in the direction of your head. Hold for 30 seconds, then repeat on your left leg. Internal hip rotation Lying face down, bend your knees 90 degrees and let your feet fall outward. Hold for 30 seconds. If after trying these stretches you are still strugling with tight hips why not book a deep tissue massage.Good news for the desk bound…
We have all heard about the target of walking about 10,000 steps per day which roughly equates to walking 5 miles per day. Well many years ago when I worked long hours in IT some days, and lets be frank even some months, the possibility of me walking 10,000 steps per day was a pipe dream. I would say this was especially true in the winter when the dark skies, cold, wind and rain didn't exactly entice me to go outside even though I love walking. Researchers in Trondenheim University in Norway have discovered that in heart patients after just 12 weeks of walking 3000 steps every day, the hearts pumping function improved which in turn improved their ability to exercise. They concluded that moderate continuous exercise, such as walking 3,000 steps or 1.5 miles in 30 minutes had as much benefit on the heart as more vigorous, intensive exercising. Moderate walking decreased the strain on the heart, improved heart muscle function, improved blood vessel dilatation, helped form new blood vessels and lowered blood pressure. On average a sedentary person completes between 1,000 to 3,000 steps per day. Which is good news for the desk bound as you can now aim for 3,000 continuous steps which is much easier to achieve than 10,000! Reference http://circ.ahajournals.org/content/early/2017/01/19/CIRCULATIONAHA.116.022924
