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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Is slouching that bad for you? – part 1
We spend the vast majority of our time in static positions — either sitting or standing — when the temptation to slump and sag is just too great. Most of us know from experience that sitting hunched in front of a computer or driving wheel can lead to a stiff, painful back and shoulders.
But in this blog article and the next three, I want to explain how poor posture can lead to other health problems . . . It may raise your blood pressure.... The usual risk factors for high blood pressure are age, being overweight, smoking and chronic diseases such as type 2 diabetes. But scientists now think slouching may trigger it, too. This is because there is a link between neck muscles and the area of the brain that helps regulate blood pressure. In a study published in 2007, neuro-scientists at the University of Leeds found that when cells in the neck muscles sense the neck is moving, they send a signal to that area of the brain. The theory is that this helps ensure adequate blood supply when we change posture, for example from sitting to standing. But if the neck muscle cells become damaged or pressured through stooping and slumping, this could trigger problems with blood pressure, suggests Professor Jim Deuchars, the scientist who led the study. He adds that this might explain why some people who suffer whiplash injuries notice a change in their blood pressure — sometimes it’s higher, sometimes lower. ‘It’s possible that poor posture, which compresses the neck muscles, may be involved in high blood pressure, too, but more research is needed.’
Ankle Sprains
Ankle sprains are one of the most common injuries, which involves trauma to the ankle ligament. A sprain occurs when one or more of your ligaments have been stretched, twisted or torn, usually as a result of excessive force being applied to a joint. They often occur if you change direction or speed suddenly, fall and land awkwardly or collide with an object or person – such as when playing sports. If you have ever sprained your ankle, then you will probably remember the initial pain, the considerable swelling and bruising. The swelling from a sprain will often occur soon after the injury, but the bruising may not show until later or it may not show at all. Bruising can sometimes occur some distance from the affected joint, as blood from the damaged tissue seeps along the muscles and around the joint before coming close to the skin. It should be noted that ankle sprains take at least 12 weeks to heal. When to visit your GP? Most ankle sprains are relatively minor and can be cared for by self-treatment. However, you should visit your GP if you think you have a sprain and:
- the pain is particularly severe
- you cannot move the injured joint or muscle
- you cannot put any weight on the injured limb, or it gives way when you try to use it
- the injured area looks crooked or has unusual lumps or bumps (other than swelling)
- you have numbness, discolouration or coldness in any part of the injured area
- the symptoms have not started to improve within a few days of self-treatment
- Rest your ankle.
- Ice (wrap ice cubes in a tea towel) and hold over the ankle for 5 - 20 minutes every 2 hours for 2-3 days, then daily for the next 3 days.
- You can then bandage the ankle in a figure 8 with the heel in the centre of the figure 8, with a compression or elastic bandage.
- Finally you should elevate your ankle to reduce the blood flow to the area, for the first 24 hours.
- Circle your ankle clockwise repeat 3 times
- Circle your ankle anti-clockwise repeat 3 times
- Lie down on your back, point your foot and your toes and then bend your foot up the ceiling and the same time straighten your toes - repeat 3 times.
- Now sit on a char and draw the alphabet in the air with your foot this will move your ankle full a range of movement.
- Once you have your full range of movement back, then you can start increasing your proprioception. You can stand on a pillow on one leg (your affected ankle), and build up the time until you feel that you stability is the same in both your legs.
Top tips for preventing sports injuries
Many sports injuries occur because people don't know how to prevent them. Here are some tips to help prevent injuries:
- Always wear the correct gear. Players should always wear appropriate and properly fitted protective sports gear such as pads (neck, shoulder, elbow, chest, knee, shin), helmets, mouthpieces, face guards, protective cups, and/or eye wear.
- Increase muscle strength.
- Increase flexibility. Stretch!
- Use the proper technique.
- Take rests.
- Follow the rules of your sport and play safe.
- Stop the activity if there is pain.
- Keep hydrated.
