Hellish High Heels

Real Heals

If we were designed to wear heels our feet would look like this.

Many women love high heels, some men too, or at least looking at women wearing them. We know they make the wearer’s leg look slimmer and longer? But, from a health perspective, they are a disaster.

  1. They mash the toes, bending them upward and pushing them inwards. This causes painful and unsightly bone and joint changes like bunions, hammer & claw toes (ironic, considering women wear them to look good).
  2. They create excessive forces through the foot, ankle and knee causing early arthritis (degenerative joint disease).
  3. They increase the chance of ankle sprains and fractures.
  4. They changes posture contributing to spinal pain.

My advice is avoid all high heels, don’t kid yourself they are causing damage. If you must wear them, then go as low as possible. A 1 inch heel increases the load on your forefoot by more than 22%; 2 inch heel by +57% and 3 inch heel by +76%.

In the end the questions is: How much are you willing to damage your health, just to look taller?

Poor Posture – The Problem

Your sitting posture?

Your sitting posture?

Over the past few months we have been focusing a lot on posture. I am taking photos of all New Clients and using measuring techniques to work out just how bad their postures are. I have been shocked at just how prevalent bad posture is and more alarmingly how advanced the deterioration often is. This is the first in a series of posts on posture and why its so important for your health.

Pain in the Neck

With every inch forward from the optimal position you add about 10 pounds to the weight of the head. This puts terrific stress onto the following structures of the neck.

1. The discs, ligaments and capsules (passive elements) around the joints undergo creep i.e. they gradually lengthen with time (within 20-50 mins) and parts of the neck get too loose & this interferes with correct movement making injury more likely. I can’t tell you how many times people come in our clinic saying, “I did nothing! I was just brushing my teeth” or “All I did was bend down to pick up a pencil and my neck went. This is because the control mechanism is not functioning properly. The gradual stretching (deforming) makes these usually strong tissues lax and the nerve (control elements) get de-sensitised and are now conditioned to this altered state, more on this “nerve habituation” later. So, even a minor gentle movement can cause improper or unguarded movement prompting the body to “lock down” the offending and often injured area.

2. The active elements (muscles & their tendons) quickly get fatigued. These stabilising muscles have to work very hard to keep your head balancing on top of your neck. Just like when exercising a muscle in the gym these small muscles undergo micro-trauma. That’s the stiffness and soreness you feel. After hours and hours of daily abuse the muscles start to change their composition relying on more fibrous, inelastic tissues to take the strain. Think of a piece of gristly meat, full of white fibrous gristle rather than a nice healthy piece of red steak.

3. The controlling elements involve both structures and processes. Within every tissue of your neck (starting from the outside): skin, multiple layers of fascia (connective tissue), muscles, tendons, ligaments, capsule, disc and bone there are different types of sensors that detect pressure, tension, movement and pain. For convenience we’ll group these under the banner – mechanoreceptors. These specialised sensors constantly feed information to the brain to tell it, where the body is, in space. The brain and spinal cord then make sure there is an appropriate response to the signal they receive. The major problem is, as mentioned above, is that these mechanoreceptos become desensitized. The constant barrage of signals from your poor posture “numbs” the brain. Like when you’re in a noisy room and you just “block out” all the other chatter when listening to your friend. The brain then undergoes neuroplastic changes. Which basically means it learns that this is the “new position”, so when you actively try to correct your slouch it just feels wrong. This “muscle memory” is like trying to change your golf swing or if you tennis coach asks you to hold the racket slightly differently, “it just feels wrong”. But with practice (time and repetition) you can learn the new technique and improve your mechanics and enjoy the benefits. Be it a better forehand, lower handicap or less neck ache and increased vitality. Yes! Improving your posture habits can give you more energy, make you more mentally alert and emotionally stable.

More on these positive effects, the damaging effects of poor posture and sitting in my next post. Why not start becoming aware of the weight of your head, as you sit? Try straightening your back & tipping your chin very slightly toward your Adams Apple. Feel lighter …. or does it “just feel wrong”?

One Man’s Journey from Pain to Vitality

Liam (Age: 59) writes:

The worst symptom was several years of pain in the left buttock, especially after sitting for long periods; this had been getting worse in the last few years.  Other symptoms included numbness in the front left thigh, generalised pain in the upper left leg, stiffness in the lower back and regular neck pain.    This all began after experiencing lower back pain about ten or fifteen years ago, when the lower back ‘locked’ for a short period following an awkward rotation of the lower spine.  I sought immediate treatment from a physiotherapist, and subsequently visited various osteopaths, physiotherapists, sports massage therapists and chiropractors.

In order to get a definitive diagnosis of my condition, I went to Bournemouth College of Chiropractic in July 2012.  The student intern’s examinations suggested there was a misalignment (subluxation?) of a lumbar vertebral disc (L5 or L4) affecting my left side and leg.  Various tests in the gym also showed my left leg was weaker than the right, which corresponded with my own suspicions.  There were no visible abnormalities on the X-Rays of the sideways and frontal area of my lower spine.  Two subsequent visits resulted in failed attempts to manipulate L5 vertebrae, but on the third visit the student was successful and I felt a sliding movement deep within my lower spine – I assume this was the actual L5 vertebrae moving into a new position.   The next day, the pain in my buttock was confined to a small region above its normal location, and then it virtually disappeared.

As it was time consuming to continually drive to Bournemouth, I believed I was almost  cured and only needed to have the lower spine massaged to help cure the weakness in the left leg.  I went to an Osteopath near to my home, who diagnosed Spondylolisthesis, but I felt this was incorrect.  I went to another local chiropractor who diagnosed Piriformis Syndrome, which I understand is a differential diagnosis of Sciatica.  I felt this was incorrect also. Several visits to a sports massage therapist made me feel I was not on the right track with regard to getting my lower back and spine in optimal condition.

 I researched other local Chiropractors, and thought I would give Maple Leaf a go, as Dr Timothy Wood was an external examiner at Bournemouth College of Chiropractic.  Tim avoided specific diagnoses, and instead explained that any further treatment should be directed at my pelvis as this is the foundation of the spine’s support structure.  Also, my pelvis was misaligned.  This may have been a cause or result of the L5 misalignment, and possibly contributed to the weak left leg when Tim explained that signals along the nerve pathway from the brain were not being efficiently communicated to the left leg.   After several visits where Tim manipulated the lower back, pelvis and neck, I began to notice great improvements in walking and sitting; I felt a surge of power in both legs as a result of the improved nerve signal communications between the brain and leg muscles.  Also, I felt more confident walking on uneven asphalt pavements, whereas before I was usually  hesitant.  The spine and pelvis now feel different;  movement of the lower back is much easier, and pain in the lower back and left leg is virtually absent.  This is quite an achievement, and I never expected to get this better so soon or to such an extent.  It seems I had found the right chiropractor, and a diagnosis which was more generalised than I expected, but entirely appropriate to my ailment.

A point to make here is that I have been a regular, recreational cyclist for about twenty years, and for about the same period have consumed foods that I considered to be nutritionally dense rather than processed.   Recently, I also purchased new chairs and a bed to improve my posture when seated or lying down.  I believe that these changes have kept me fairly healthy, and may help to explain my body’s positive and speedy response to chiropractic manipulation.  I suspect that certain types of ill health cannot be overcome unless the patient makes changes to the lifestyle which caused his particular illness or sub-optimal health.

A final observation.  It is very difficult for a patient to work out which alternative medical treatment – if any –  is relevant to his particular problem, and I cannot suggest a short cut to getting this knowledge.  The patient needs perseverance, patience and a willingness to invest in their health.

How to beat the Grey Sky Blues

by Joanna Rodriguez (Health Psychologist & accredited CBT practitioner)

While Spring is supposed to be on its way, Summer feels a long way off. The grey skies and cold weather may be getting you down. What can you do to feel like yourself again?winter-blues2

 

If you’re going through a bout of winter blues, check out these 13 tips to get some ideas for how to feel better.
1. Keep active and get outside
Research has shown that a daily one-hour walk, in the middle of the day, could be as helpful as light treatment for coping with the winter blues. So try to be outdoors in natural daylight as much as possible. Inside your home, choose pale colours that reflect light from outside, and sit near windows whenever you can.
2. Keep warm
Being cold makes you more down. It’s also been shown that staying warm can reduce the winter blues by half. Keep warm with hot drinks and hot food. Wear warm clothes and shoes and aim to keep your home between 18C and 21C (or 64F and 70F degrees).
3. Eat healthily
A healthy diet will boost your mood, give you more energy and stop you putting on weight over winter. Balance your craving for carbohydrates, such as pasta and potatoes, with plenty of fresh fruit and vegetables. Some people also say that taking extra vitamin D helps. Good food sources of vitamin D include oily fish and eggs.
4. Take up a new hobby
Keeping your mind active with a new interest can help to lift mood and give you something new to enjoy. It could be anything, such as playing bridge, singing, knitting, joining a gym, keeping a journal or writing a blog. The important thing is that you have something to look forward to and concentrate on.
Evidence shows that people who help others, through activities such as volunteering or community work, become more resilient. On a basic level, do someone a favour every day. It can be something as small as helping someone to cross the road or going on a coffee run for colleagues. Favours cost nothing to do, and you’ll feel better. If you want to take this further, then doing regular volunteer work is the next step!
5. Connect with people
A problem shared is a problem halved. A good support network of colleagues, friends and family can ease your troubles and help you see things in a different way.
If you don’t connect with people, you won’t have support to turn to when you need help. The activities we do with friends help us relax and we often have a good laugh with them, which is an excellent stress reliever.
Talking things through with a friend will also help you find solutions to your problems.
It talking thing through with friends and family still doesn’t help, it may be worth you talking to your GP or seeking professional advice. Talking therapies such as Cognitive Behavioural Therapy (CBT) have been proven to help people when they are feeling down or stressed.
6. Face your fears and take control
Don’t avoid the things you find difficult. If you’re feeling a bit down, it’s easy to avoid talking to other people, this can lead to a loss of confidence. If this starts to happen, facing up to these situations will help them become easier.
There’s a solution to any problem. If you always think, ‘I can’t do anything about my problem’, your stress will get worse and mood deteriorate. This can have an impact on your wellbeing. The act of taking control is in itself empowering, and it’s a crucial part of finding a solution that satisfies you and not someone else.
7. Have some ‘me time’
The UK workforce works the longest hours in Europe. The extra hours in the workplace mean that people aren’t spending enough time doing things that they really enjoy.
Try setting aside a couple of nights a week for some quality “me time” away from work. By earmarking those two days, it means you won’t be tempted to work overtime and will do things that help you unwind which may make you feel more refreshed and revived. Ready to take on life’s challenges.
8. Challenge yourself
Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, helps to build confidence. That in turn will help you deal with stress.
By constantly challenging yourself you’re being proactive and taking charge of your life. By continuing to learn, you become a more resilient person.
9. Avoid unhealthy habits
Don’t rely on alcohol, smoking and caffeine as your ways of coping.
Over the long term, these crutches won’t solve your problems. They’ll just create new ones. You need to tackle the cause of your stress.
10. Get into a routine
When people feel blue, they can get into poor sleep patterns, staying up late and sleeping during the day. Try to get up at your normal time and stick to your routine as much as possible.
Not having a routine can also affect your eating and this can also impact on your mood.
11. Work smarter, not harder
Good time management means quality work rather than quantity. Our long-hours culture is a well-known cause of workplace illness. Try to get a work-life balance that suits you.
Working smarter means prioritising and concentrating on the tasks that will make a real difference to your work. Accept that your in-tray will always be full. Don’t expect it to be empty at the end of the day.
12. Accept the things you can’t change
Changing a difficult situation isn’t always possible. If this proves to be the case, recognise and accept things as they are and concentrate on everything that you do have control over. Taking this perspective can be refreshing and help to alleviate stress, even if it is a very hard perspective to take at times.
13. Be positive
Look for the positives in life, and things for which you’re grateful. Write down three things at the end of every day which went well or for which you’re grateful. It’s easy to lose appreciation for the things we have as we focus on the things we don’t have.
By making a conscious effort you can train yourself to see more positives about life. Problems are often a question of perspective. If you change your perspective, you may see your situation from a different point of view, which can help you to feel more positive.

If you would like to learn more about healthy coping strategies and want to be proactive about your mental and emotional support, please call the clinic to book your FREE 20min chat with Jo.

Preventing Skiing Injuries

Stay Injury Free on the Slopes this Winter

Emma ready for skiing

Emma warmed up & ready to go

by Sports Therapist – Emma Davis

Although the prevalence of skiing injury has reduced by around 50% in the last 15 years skiing is still regarded to be a relatively dangerous sport.

Knee injuries have the highest prevalence, accounting for around 45% of all skiing injuries. Despite skiing injury rates decreasing in recent years the rate of ACL ruptures has increased by nearly 200%! Risk of knee injury is higher in women than men and higher in lighter inexperienced than heavier more experienced skiers.

Ski holidays are an expensive luxury and so to become injured whilst out there and miss out on all the fun can be really upsetting.

To reduce the risk of developing an injury whilst skiing do the following:

  •   Carrying out a thigh, gluteal and hamstring strengthening protocol prior to heading off to the mountains will ensure your body is in the best shape to protect your knees from excessive forces which may be placed on them due to fatigue, difficult conditions or inefficient technique. Consequently, such a protocol can significantly decrease your risk of injury.
  • When taking part in any other sporting activities you complete a sufficient warm-up and warm-down. Unsurprisingly it is important to also do so before and after skiing. A short jog to raise your heart rate followed by a few dynamic stretches focusing on your hamstrings, quadriceps, calf muscles and iliotibial band will ensure your body is fired up and ready for action dramatically decreasing your risk of injury.

  •  If you over-pronate obtain some orthotics to wear in your ski boot. Without these your foot will be pronated in your boot when skiing directly downhill, thus when you attempt to pronate your foot to edge your downhill ski when skiing across the slope you cannot and will need to rotate your lower limb inwards to obtain the edging effect. This creates a inward (valgus) knee position which results in inefficient skiing, fatigue and medial knee pain
  •  Most skiing injuries occur on the 3rd day of a skiing trip. On this day your confidence is at it’s highest whilst your muscles are significantly fatigued. If you are not an overly confident skier it is a good idea to take this day off from skiing or simply have a lighter day.
  • Improving your fitness before heading off to the slopes can help to reduce your risk of developing an injury due to fatigue. Some gyms hold specific classes to help prepare members for skiing trips or book an appointment at Maple Leaf where we can create an individually tailored programme for you to ensure you are in peak shape to enjoy your skiing trip.