Young woman running in the park

This last weekend saw more than 50,000 runners from around the world, participating in the London Marathon. As we venture further into Spring, people of all ages and levels, will be competing in local running events or might just out for a run to keep fit. At Shrewsbury Chiropractic Clinic, there are a number of running injuries that commonly present in practice.

Although running has many known health benefits, it can put a considerable amount of stress on the human body, particularly on the lower limbs and spine. As runners train for events and start to increase their mileage and intensity, the risk of overuse injuries rises.

Common running injuries include:

1. Runners Knee (Patellofemoral Pain Syndrome). This is characterised by pain around the kneecap.It is often caused by biomechanical issues, such as muscle imbalance and running gait.
2. Achilles Tendinopathy is a condition which elicits pain and stiffness in the achilles. It is precipitated by overtraining, excessive load, inadequate footwear, and poor running form.
3. Shin Splints (Medial Tibial Stress Syndrome).  Shin splints occur when there is pain along the inner edge of the tibia. They are associated with overuse or improper running mechanics.
4. Plantar Fasciitis manifests as pain around the heel, as the fascia around it becomes inflamed. The plantar fascia is a thick band of tissue that supports the arch of the foot. Factors such as tight calves, poor foot strength and sudden increases in training volume can contribute to this condition.

So how do we help runners avoid and reduce the risk of these injuries?

1. Avoid sudden spikes in mileage or intensity and adhere to a structured training plan.This allows for gradual progression. 
2. Invest in running shoes that provide adequate support and stability based on your foot type and gait mechanics. More importantly, choose a pair that you find comfortable to run in.
3. Ensure you include activities like swimming or cycling in your routine to improve overall fitness and reduce the repetitive strain on specific muscle groups.
4. Strength training has been proven through research to reduce the likelihood of a running injury. As long as you remember that the stronger your body is, the more prepared it will be to manage the loads you place on it.
5. Quality sleep is key to allow your body to recover from training and allow you to train more frequently. Ensuring your body receives good nutrition should be a priority, giving your body the energy required to train and get stronger.
6. Finally, it is crucial one considers dynamic stretches and mobility exercises before running, to prepare the body for activity and also post-run to aid in recovery and prevent muscle tightness.

If you are struggling with a running injury, please do not hesitate to call us to make an appointment.

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Are you going to be gardening or doing some DIY this weekend? You need to mind your back, when you are gardening or doing DIY! As we begin our Easter weekend, the gardeners among us will be hoping for some dry and milder weather, as we haven’t had the best start this year!

Whether you are planning on some gardening or DIY, remember to warm up before you start. If you can, begin with the lighter jobs first. This reduces the likelihood of muscle strain.  If you are lifting anything such as a heavy plant pot, make sure you lift correctly. Try and get as near as you can to the object you are lifting. Stand directly in line with the object and do not twist.

Try not to bend for prolonged periods of time. You can kneel or squat to do the weeding or planting. A padded kneeler is invaluable to protect your knees and will be more comfortable. Conversely, if you are painting those skirting boards, padded trousers or a cushion will be better for your back than prolonged bending.

If you are pruning and trying to get to those hard to reach branches, or trimming the hedge, use a ladder or get as near to the plant as possible. The same advice can be carried out for DIY. If you are decorating, use a ladder rather than over reaching or an extension pole for ceiling work.

You are definitely better choosing two or three different tasks, then alternating between them. This varies the movements in the spine and prevents it seizing up.

Remember to take regular breaks. 20 to 30 minutes is about right but it depends on the task.

It’s often when people rush and don’t think it through, we get the phone call at our clinic after a bank holiday with an acute back issue.

Whether you’re in the garden of doing DIY, here is a video from the British Chiropractic Association on lifting and carrying advice.

For further information from some previous posts on Gardening and DIY advice. PLEASE Mind Your Back When Gardening Or Doing DIY.

Whatever you decide to do, have a fantastic Easter from all of us at Shrewsbury Chiropractic Clinic.

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Introduction

Back pain is a common issue in UK. Recent data has shown 80% of the nation will experience back pain at some point in their lifetime. This Chiropractic Awareness Week (4-10 April), we have been encouraging Brits to take back their back health. 

Is back pain common?

There are currently 10 million people in the UK living with back pain. Research from the British Chiropractic Association found that cases of back pain rose by a third during the COVID pandemic and resulting lockdowns. Despite this increase, only 10% of people experiencing symptoms sought support from a GP or chiropractor. 46% of people did not take any steps at all to tackle their back pain. This indicates a large portion of the population is still living with daily symptoms into 2022. 

Evidence shows if you improve your daily routine you can reduce symptoms and the risk of developing further issues with your spine. 

Here are our five top tips from that anyone can take to support their back health: 

Start the day right and keep on moving: Physical activity can be beneficial for managing back pain. Aim to incorporate at least 30 minutes of movement per day. If the exercise is of moderate to high intensity, it is imperative to warm up and down properly to get your body ready to move. If a previous injury is causing you pain, adapt your exercise or seek advice. Activities such as swimming, walking or yoga can be less demanding on your body, while keeping you mobile!  

Take a break: If you sit for long periods of time as part of your job, ensure you stand up and move around every 30 minutes. This also applies to hybrid workers- those working from a variety of settings.  People working from home may be especially vulnerable to prolonged poor sitting posture, especially without suitable ergonomic office equipment.

Lifting and carrying: If you’re taking on DIY or spring-cleaning projects this Easter, remember to bend from the knees, not the waist when lifting heavy items. Face in the direction of movement and take your time. Hold the object as close to your body as possible. If you can avoid carrying objects which are too heavy to manage alone, ask for help or use the necessary equipment.

Sleep comfortably: The Sleep Council recommends buying a new mattress at least every seven years. Mattresses lose their support over time. If you can feel the springs through your mattress, or the mattress is no longer level, your mattress is no longer providing the support you need. Everyone has different support requirements, so when purchasing your mattress ensure it is supportive for you. If you share a bed and require a different mattress type to your partner, consider two single mattresses which are designed to be joined together. This will ensure you both get the support you need.

Seek out support: If your symptoms of back or joint pain last more than two weeks, or prevent you from carrying out your daily routines, see a chiropractor or GP for advice. You can find a registered chiropractor on our ‘Find a Chiropractor’ page.

Myth Busting This Chiropractic Awareness Week, we also wanted to answer a few of the most common myths and misconceptions around chiropractic treatment:

1. Chiropractic is just cracking backs= MYTH. In the UK, chiropractic is a regulated profession. Chiropractors provide patients with a whole wealth of treatments, the spinal adjustment being just one. There’s no one fit approach and every patient’s plan is treated individually. The crack or popping sound produced from a manipulation, comes from a pocket of air being released between the joints. It’s generated by something called a cavitation.

2. Chiropractors are massage therapists with a different name = MYTH. Chiropractors are extensively trained to diagnose, treat, manage and prevent disorders of the musculoskeletal system (bones, joints, and muscles). Treatment may also help resolve or improve the nervous system and general health. The General Chiropractic Council, a regulatory body, requires chiropractors to complete a four or five year degree.

3. Chiropractic leads to a dependence on treatment, rather than solving the problem = MYTH. The goal of a chiropractor is always to create a bespoke work and care plan for each patient. The aim is to remove the pain and restore function in the safest and most efficient way possible.

Making a few changes to your daily routine can make a significant difference to your spinal health.

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Credit www.123rf.com Dmytro Sidelnikov

I managed a quick trip to a local DIY store yesterday, to click and collect some paint to redecorate the clinic. We gathered some envious looks as we were at the front of the queue, compared to the queue around the corner for those wanting to browse the store. Spring is definitely the time we see a fair few DIY injuries, so here are some DIY tips so you don’t do in your back!

Reach for the sky

• Use an extended handle, held at chest height with your paint pad or roller.
• Try to keep your head facing forward in a neutral position. Don’t overstretch your neck.
• Lie down using a platform if you can.

Don’t twist again

• Make sure you face your ladder and move it regularly, don’t over-lean.
• Try to keep your shoulder, hips and knees all facing in the same direction.

Treat DIY like normal exercise

• To reduce the likelihood of a muscle strain, make sure you warm up and warm down.

Dress appropriately

• Ensure you wear comfy clothing that gives you room when you are moving about.

Take a break

• Vary your DIY jobs and only spend twenty minutes on each task.
• Take breaks to avoid being in the same position for too long.

Plan ahead

• Buy smaller, multiple bags of heavy items, when visiting your local DIY store, for example cement. Smaller items are easier and safer to carry.
• Use a trolley if you do have to transport heavy items.
• Ask an assistant in store to help, particularly if you have a back problem.
• Keep your elbows bent and to your sides to reduce stress on your body. Don’t lift with your arms straight outwards.
• If you are expecting your items to be delivered to your home, ask the driver to unload them as close as they can to where you need them.

Please take a look at this short video on DIY tips for better spinal health.

Take care with those DIY jobs and please don’t do in your back.

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I think the young lady may need to reassess her posture. Credit 123rf.com

With the current state of lockdown in the UK, many workers have been recommended to stay away from their offices, therefore concentrating on their day to day tasks by working from home. Prior to the Coronavirus outbreak, there had been an increasing trend in people working from home, with numbers over 4.2 million in 2015, making the number of home workers 13.7% of the population. It is likely that we will see an upward trend after lockdown of more employees working from home, with many becoming ‘flexi’ workers. That is, they work part time in the office and part time at home.

This may result in many benefits for employer and employee. This could lead to a reduction in expenses, additionally allowing a better lifestyle. There would be less travelling, reducing strain on the environment and the worker, hopefully resulting in a better quality of life.

Unfortunately, there is a downside, as we believe many workers may suffer from back and neck pain, considering they are not working in posture friendly environments. How often do we hear that people have been working from their sofas and their beds? These positions put considerable strain on the human body, for prolonged periods.

When you consider that 80% of people in work hold desk jobs, many of these workers are not taking enough regular exercise outside of their working hours, as recommended by the World Health Organisation.

Working on the sofa or lying in bed can put increased unwanted pressure on the spine, especially if it is an incorrect posture for prolonged periods. Take Bernard, for example.

This is Bernard Bones- Bernard for short. Bernard is currently manning the office at Shrewsbury Chiropractic Clinic. But look how he’s sitting? Appalling! He really needs to set an example. Perhaps he needs to read this blog or have a treatment when we reopen. Bernard today is not being sensible. DON’T be like Bernard !

All it takes is a few simple changes to their workstations and posture, and this will reduce the likelihood of developing back and neck issues. Here are a few tips from Shrewsbury Chiropractic Clinic for people working from home for a better back:

• Choose a specific area in your house for working.
• Always work at a table, sit on a chair and DON’T use the sofa or bed.
• Ensure the top of the screen is at eyebrow level.
• If you are on a laptop make sure you are not hunching in front of the screen.
• Invest in a computer stand or place sturdy books under your laptop, so you can adjust the screen level to match your eye line.
• Use a detachable keyboard and mouse if you’re able to. This will reduce strain on your back.
• Take regular breaks every 20-30 minutes and move about. Using an alarm in another room works well, because you then need to get up to switch it off.
• When making phone calls, why not get up and walk around as you talk?
• Regular stretching will help in between these work ‘shifts’.

Please take a look at this short video by the British Chiropractic Association showing a short exercise routine entitled ‘Straighten Up UK’.

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These tips may help in working from home for a better back. Of course, if you are experiencing pain for more than a few days, perhaps you should seek professional help. An undiagnosed problem could lead to longer-term issues if left untreated. Currently, the clinic is shut during lockdown. Please keep an eye on our website and social media as hopefully we will reopen soon. We are currently shut to #stop the spread and #flatten the curve, on recommendation of the British Chiropractic Association. If this lockdown continues for a longer period, however, we may start to take new patients on again via our video consultation program, called Telehealth. So watch this space.

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So what counts as ‘physical activity’? Maybe a commute to work -walking or cycling. Leave the car at home, to reduce that carbon footprint and save some money. If your job is physical (I should be fine then!) this can count, and if not perhaps try a 15 minute walk at lunchtime. Household chores which involve movement. The more movement the better or playing games. Then you have your sports or planned exercise.

I think it really helps it you do some planned exercise that you actually enjoy- you’re more likely to stick to it. The weather has been great so far and hopefully I haven’t just tempted it! If you like gardening, its great to get out in the fresh air and get some Vitamin D. Just remember to pick a few different jobs and alternate between them. This will put less stress on the spine and work the muscles in different ways, a bit like a Joe Wicks workout. Take regular breaks- there’s no need to rush. Just keep on moving.

If you’re running at the moment, try and get onto grass every now and then. Its takes the pressure off the knees. I still think that some stretches thrown in during the day and a bit of a warm-up and down are of benefit.

The Joe Wicks workouts have been great but I’ve realised I need to stretch more. Fortunately, I quit the gym before the CV-19, as I’ve bought myself some weights and am now doing the Les Mills program. You have to quite disciplined to do this but its easier now we all have more time.

If any of you are fans of Pilates and Yoga like me, there are some great Youtube videos. I can recommend Body Control Pilates with Lynne Robinson. Its gentle and very effective.

I expect we will all spend a bit more time on our devices. Its far too tempting. There’s nothing wrong with this- its now become a part of our daily lives. The problems arise if you resort to a bad posture for a prolonged period. So, try to think about how you’re sitting or lying and don’t do it for too long. 10-15 minutes maximum for phones or iPads, 30-40 minutes maximum for desktops and laptops. Then get up and move about- go in the garden, maybe.

Whether you’re a current or past patient of Shrewsbury Chiropractic Clinic, or someone interested in my blogs, please look after yourselves. Keep on moving.

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• We have placed posters at point of entry, the reception area and in the treatment room, advising patients to follow these guidelines.
• There are sanitisers in reception and in the treatment room.
• We have soap dispensers and paper towels in the bathroom- please ensure the paper towels are placed in the bin.
• Our chiropractor is washing his hands with soap before and after treatment.
• Broken skin is covered with waterproof dressing.
• The bench is being cleaned between very patient with disinfectant and the clinic is being regularly disinfected, including door handles and work surfaces.

If you have any concerns about attending your appointment, please contact the clinic on 01743 231600 to discuss this.

If you think you have any symptoms- fever, cough, shortness of breath, sore throat-please use the 111 online coronavirus service.  (https://111.nhs.uk/covid-19 )

If you require further information on Government advice  please click on this link-https://www.gov.uk/government/publications/guidance-to-employers-and-businesses-about-covid-19/guidance-for-employers-and-businesses-on-covid-19

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The second May Bank Holiday is fast approaching.

Many see this as a great opportunity to get away – for the day, the weekend or maybe a week in the sun.

Unfortunately, many others have the same idea too! Please keep our car travel tips in mind, if you are facing a long or potentially delayed journey.

Make adjustments

• Ensure the seat position is adjusted to suit you each time you get in, especially if you share a car.
• The back of the seat should be set slightly backwards and should feel natural.
• Your elbows should be at a comfortable and relaxed angle for driving.

Steering wheel

• Once you have adjusted your seat correctly, your hands should be relaxed on the steering wheel.
• Keep a slight bend in the arms.
• If the wheel is too high and far away, tension will build up in your shoulders and upper back.
• If it is too low and close to you, the wheel may be touching your legs.
• This will reduce your ability to turn it freely, putting strain on the wrists and the muscles of the upper back.

Footwear

• Avoid wearing wear high heels, or very thick-soled shoes. Then you will have to over-extend the ankle in order to put pressure on the pedals.
• As well as making it much harder to deal with an emergency stop, this position will raise your thigh from the seat (reducing support to your leg) and create tension (and possibly cramp) in the calf.
• This, in turn, will impair the blood flow on a long journey.

Relax

• A relaxed driving position reduces stress on the spine, thus allowing your seat to take your weight.
• Take regular breaks. Everyone needs to stop and stretch their legs (and arms!) at least every two hours, more often if possible.
• Clench your cheeks – exercise in your seat if you are stuck in traffic.
• Try buttock clenches, side bends, seat braces (pushing your hands into the steering wheel and your back into the seat – tensing and relaxing).
• Other exercises include shoulder shrugs and circles.
• Keep well hydrated.
• It’s all in the timing, so allow plenty of time for journeys to avoid stress.

Enjoy your weekend!

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As chiropractors, we are often educating our patients on the importance of good posture. How poor posture can lead to a musculoskeletal injury, such as a painful back or stiff neck. So it’s critical that we get this message across early on. We should try and teach children how to avoid bad habits with their school bags, as this could lead to health issues later in life.

So here is some advice from the team here at Shrewsbury Chiropractic Clinic.

• A backpack is a good example. The spine is kept straight if we distribute the weight of the bag’s contents evenly across each shoulder.
• But don’t make them too heavy. This can cause children to lean forward, as they compensate for the heavy rucksack, in counterbalancing for the backward pull.
• Increased pressure is put on the hips and lower back, and the neck ends up in an extended position.
• This can potentially cause pain in all of these areas and can then lead to problems if left unchecked.
• Ensure your child’s backpack is emptied regularly, so they’re only carrying items they require on a daily basis.
• Backpacks should be worn on both shoulders. Children have a tendency to wear their backpacks slung over one shoulder, which defeats the point of a bag with two straps. Then the load is significantly weighted on one side of the body, pulling the shoulder down and putting pressure on the neck and spine.
• Pick a rucksack which has adjustable shoulder straps and hip straps. The bag should sit close to the back. The rucksack should be adjusted accordingly, using the straps. Padding may add extra comfort when carrying a backpack.
• Evenly distribute the contents of the bag. Put the heavier items at the top. Thus, the shoulders aren’t pulled backwards. This will prevent discomfort and more imbalance.

Please feel free to call us for more information on posture or a complimentary spinal check on (01743) 231600.

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Although the human body has evolved to enable us to complete a variety of tasks. But we still need to take care we don’t push it to breaking point.

Here are a few top tips from Shrewsbury Chiropractic Clinic on how to prevent a bad back.

• Face the direction in which you want to carry the weight.
• Lift using a relaxed, straight back. Your legs need to be at least your hips’ width apart and ensure you bend your knees.
• Keep your head and shoulders directly above your waist. Ensure the object you are carrying is as close to you as possible – no twisting.  
• Avoid bending from the waist, as this increases the stress on your lower back.

Copyright: jehsomwang / 123RF Stock Photo

• Never keep the knees straight. This will lead to over-stretching and damage to your back and never lift while twisting from the waist. 
• Try and lift with a ‘broad base’, so your feet are about shoulder width apart or more. This will make you more stable. 
• Don’t lift with your arms straight out, keep the elbows bent and to your side to minimise the stress on your back. 
• Make sure you balance or secure the weight before you start moving. (It is easier to carry a bowling ball in a bowling ball bag than in large cardboard box where it can roll around.) 
• You also need to be careful when you are putting the object down, as this is just as likely to cause a back injury.
• Try to put the weight on something at waist height rather than on the floor.
• If you do have to put it on the floor, try and keep your shoulders, hips and knees pointing in the same direction, have a ‘wide base’ and bend your knees rather than your back.

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