Elf and Safety for Snowball Fights!!

It’s that time of year again when snowball fighting is on the cards. Most people take a fairly casual approach to snowball fights, but this guide aims to separate the winners from the losers by giving you that vital edge in combat.

Equipment.

There are only 2 really crucial pieces of equipment. The first is snow, any type can be used but probably best avoid the yellow stuff. The second and equally as important, is at least one functioning pain free arm. If there is no snow, then you’re stuck. However if it’s the arm that’s a problem, pop along to one of our free drop in clinics to get it looked at.
Not as crucial are some leather gloves, you can snowball fight without gloves but you risk frostbite, and woolly gloves can impair your release, so if you really want to be victorious get the leather gloves on.

Warm Up.

Rarely does a day go past in the Christmas season without someone asking me; “How should I warm up for a snowball fight?” Now as with any activity, the first thing is to get your body temperature raised by 5-10 minutes of aerobic exercise. Having a brisk walk to the shop for a hot chocolate or to buy some leather gloves should suffice. The hot chocolate will also provide much needed energy. Follow this with some simple range of movement exercises. Turn your head side to side, bend side to side at your waist, to aid in evasive manoeuvres. Then take your practise snowballs and gradually increase your velocity and ferocity of throwing until you’re ready for action. Making snow angels is also considered a very effective snowball fight warm up as it combines aerobic exercise with range of motion exercises.

Technique

Unfortunately we don’t have space here to go in depth on the biomechanical issues surrounding effective snowball combat. However, one of the best ways of learning a new technique is by watching video footage of an expert in the given field. In the case of snowball fights I would direct you towards 2003 smash hit movie “Elf” starring Will Ferrell. Admire the accuracy and poise of Buddy the Elf as he single handedly takes out his opponents. With practise you too can be this good.

The Aftermath.

If, despite this highly technical advice, you find that you still suffer from some post snowball fight aches, then have a look at our website or pop in to see who can help you best. You may need to see one of our physiotherapists, our osteopath, or possibly a nice relaxing hot stones massage to get you back on track.
It’s that time of year again when snowball fighting is on the cards. Most people take a fairly casual approach to snowball fights, but this guide aims to separate the winners from the losers by giving you that vital edge in combat.

The Perfect Christmas Gift

Just check out our range of health products, for your ideal Christmas present.
We’re taking orders now for Christmas... so come and try them out at the clinic or order your Massage Gift Certificate now!
Your last order date for the products below is 13th of December.
With kind regards,
The Physiotherapy Centre

• MiniMassager
• Infrared Massage Unit
• Shiatsu Massage Pillow
• Orthopaedic Shaper Deluxe Mattress
• Pure Memory Foam 'Original' Mattress
• Memory Foam Pillow
• Foam Rollers
• Gift Certificate for the perfect massage

MiniMassager £11
.... your perfect stocking filler
• Vibration massager with 3 illuminated massage heads
• Portable on the go massager, for the home or office

Infrared Massage Unit £55
.... Just like having your own massage therapist at home!
This is a powerful tapping massager, ideal for deep tissue or relaxation.
Features:
• Adjustable power setting
• East to remove handle
• Infrared setting for a subtle heating effect

Shiatsu Massage Pillow £60
.... ideal for stiff and aching necks & backs
Features 4 rotating Shiatsu massage heads rotating in pairs, to soothe your sore bits

Orthopaedic Shaper Deluxe Mattress
.... the comfort of memory foam with the support of pocketed springs
(from £610, price varies with mattress size)

Pure Memory Foam 'Original' Mattress
.... for quality, luxury and comfort
(from £450, price varies with mattress size)

Memory Foam Pillows £44
.... to cradle your neck in supportive comfort

Foam Rollers £14
.... a perfect exercise companion

Or buy your Gift Voucher(from £30) and treat someone to a luxurious Massage
.... Just call 0131 556 1116/ 0141 332 6000- you can pay over the phone and receive your Voucher in the post

Fashion Injuries

High heels traditionally give the aesthetic illusion of longer, more slender legs. It’s said that whilst many women assess a man by his eyes then his shoes, studies have suggested that men are totally unaware of whether women are wearing heels or not. Disappointing hey girls!

But the question here is……are those who wear heels giving themselves back pain? Well the answer is yes and no.

Although wearing heels creates postural changes in the body, this in itself will not cause injury or pain. Most muscle and joint pain is caused by a build up of stresses that lead to a cycle of adaptations and compensations within the body that eventually cause pain and high heels are often one of these stresses.

So what happens when you wear heels?
• More body weight is taken up by the ball of your foot putting pressure on your toe joints;
• The toes tend to be squashed together;
• The calf muscles work in a shortened length and will tighten over time;
• The knees tend to be bent when walking putting a greater force through the knee cap.
• The pelvis tilts forwards which makes the bum look more pert but also compresses the joints in the low back;
• The chest arches back which makes the bust stand out, compressing the joints in the mid back;
• The muscles in the front and back of the legs, thigh muscles, low and mid back muscles and shoulder muscles are all affected.

So if you’re constantly wearing 4 inch stilettos, you’re putting your body under extra stress and strain which may eventually lead to degeneration or pain. Remember though, your body has remarkable powers of healing and it’s fine to wear high heels irregularly for short periods.

And there’s some more good news;
• Some studies suggest that the height of the heel doesn’t matter, anything higher than 3cm has the same effect- so if you are going to wear heels you may as well wear really high ones
• Remember too, that learning to walk better in heels also reduces the stresses and strains, and also makes you look a lot more elegant

• And finally, wearing heels gives the pelvic floor muscles a good work out so if you suffer from a bit of incontinence or wish to improve your sexual performance, heels may help (although trampolining is better)!!

Headaches.... a pain in the neck?

This is the first of our new series of PainbusterTM blogs, giving you information on some of the more common problems and what you can do to help solve them.


Today’s discussion topic is headaches……80% of all head pain comes from tension in your upper spine, neck and shoulder muscles, facial muscles and joints.

Common Causes & Symptoms:

When you are tight in your upper neck, the nerves, joints and muscles in this area can be compressed and spread pain directly into your head and face. Sitting with your chin poking forward for long periods of time, for example when you look at your computer screen, is one of the most common causes of problems as it squashes the joints and muscles in the upper neck.

Symptoms can include:

 Pain in the head and upper neck, starting as a band-like tightness or pressure.
 A band of pressure encircling the head with the most intense pain over the eyebrows or temples.
 Attacks occur sporadically (without a pattern), though may be affected by time spent in front of the TV, or computer screen.
 Headaches may also trigger migraines.

How we can help:

Physiotherapy can produce dramatic results in the reduction of headaches. 80% of all head pain comes from tension in your upper spine, neck and shoulder muscles, facial muscles and joints. Physiotherapy can directly address not only the headache, but the underlying cause of your pain giving both short and long term relief.

As there are so many structures which can cause headaches, it is essential that a thorough assessment is done so that every muscle, joint and nerve contributing to your pain is identified and treated. Because your facial muscles can tighten up, particularly with stress, they too need to be assessed and treated as part of your therapy, leaving no stone unturned.

 Come in for an assessment with one of our Physios. We will put you through a series of tests to see exactly where your pain stems from, and begin your treatment programme. This involves hands-on therapy to release your muscles and joints, in combination with exercises to give you more control of your upper neck. We will also identify with you the events and stresses that are causing your problem, which often includes poor Ergonomics. When we treat you not only do we loosen up your joints and muscles, we keep you flexible by helping you to change any habitual head positions which irritate your neck.

 Deep Tissue Massage reduces head pain by loosening out Trigger Points in the upper back and neck muscles, which takes the pressure off your joints and nerves. Loosening out this area will help you to improve your posture, and make it easier for you to maintain positions which are stress and strain free.

 Stress is a common cause of tension headaches and to help you relax and unwind we offer various Massage Therapies. We also provide various other health treatments at our Edinburgh clinic which compliment massage, and reduce your level of stress.

 Dental NTI Splints : These discrete mouth splints, worn at night, were developed in America and as they are so new in the UK, only a handful of Dentists around the country are qualified to prescribe them. Studies have shown that the NTI splint decreases stress in the jaw and can reduce migraine pain attacks by up to 75 per cent in 75 per cent of its users. Furthermore it is the only appliance that has passed the rigorous testing of the Food and Drugs Agency (FDA) in the United States and has been approved for prevention of medically diagnosed migraine pain. Contact Lubiju Dentistry to discuss this further.

 Download our free information leaflet 'Neck Pain & Headaches' (PDF 97 KB) for more hints and tips.

Further Prevention:

Remember, one of the best ways to keep your problem away is to have regular Deep Tissue Massage. Depending on how much time you spend in sitting at work, a massage a month is highly effective in keeping you pain free- just ask your Therapist how often you need to attend.

 If you have a history of headaches, we recommend check-ups with your Physio at least once every 6 months, just like your dental check ups, particularly if you have a desk bound computing job.

 Pilates exercise therapy can improve your neck and upper back muscle control, lessening the stresses and strains on the nerves which pass from your neck into your head. Check out our Products Section for the Pilates exercise books and equipment we recommend for home use. Some of our Therapists use Pilates exercises in combination with muscle balance exercises as a part of your treatment.

 Products and Companies we recommend : A good pillow and mattress will support your neck and back and allow your muscles to relax fully at night. A lower back pillow, or Lumbar Roll will support your back whilst you sit, particularly useful for your office chair or car seat, and helps you to reduce the strain in your neck by supporting you in an upright sitting position. Check out the Workstation Accessories and Chairs sections; good equipment reduces the stresses on your body and will help to keep you pain free.

VERY IMPORTANT...

Though the information we are giving you may be helpful, THERE IS NO SUBSTITUE FOR TREATMENT PARTICULARLY IF YOU HAVE A PROBLEM WHICH IS ACUTE, OR PERSISTENT. Be careful when you follow any of our instructions, and if your symptoms do not improve then SEE YOUR DOCTOR OR PHYSIO as you may be suffering from medical issues which need further investigation.

We cannot accept any liability for further injury you incur following our suggestions or treatments, nor can we accept any liability for exacerbation or acceleration of any pre-existing condition.

IF IN ANY DOUBT SEE YOUR DOCTOR, OR COME AND SEE US

If you do already know what you need, please feel free to dive into our treatments...
 Physiotherapy Treatments
 Massage Treatments

Don't Get Stressed With Stress Busting Physio Tips

It is estimated that up to 14million people in the UK suffer from stress, causing some 13.5 million working days a year to be lost – with all the signs that those figures will steadily get worse.

As well as having effects on our mental state, stress also affects our physical fitness – leading to stresses on our immune system, on our bone and muscle structures and changes to our weight.

While a small amount of stress is good for us – the hormone produced when we are stressed is linked to adrenalin – when it rises above a certain level it becomes unhealthy.

Stressful situations at work or in other areas of life, lead to the release of the key stress hormone Cortisol, which is needed to prepare our body for fight or flight situations surrounding danger.

It is also produced when we are fatigued from constant stress or experience frequent emotions such as anger, anxiety or impatience. In these situations, the effects often feel strange as they are designed to help you survive in dangerous situations.

You may feel that you are experiencing life in slow motion – detached from reality. You may also feel irritable and uneasy or even that you are observing but not participating in life.

As well as having effects on our mental health, stress hormones can cause a wide range of physical side effects; from heart palpitations, increased blood pressure, muscle tension - especially in the shoulders and jaw - and headaches or migraines.

The cortisol hormone is also catabolic which means it breaks down vital molecules such as those in bone and muscle tissues – eating away at our bodies, reducing our metabolic rate, leaving us felling tired and fatigued.

Although this may paint a grim picture, there are several tips for reducing stress and dealing with its effects, including ensuring a healthy diet, increasing exercise and regular massage and physiotherapy, to reverse the physical affects.

Physiotherapy and massage therapy are a great way of dealing with stress. When we are stressed our bodies are under a huge amount of pressure and physio can help ease that pressure allowing our bodies and minds to relax again.

Physiotherapy helps by reducing blood pressure and releasing joints and muscles which are tied up in knots – helping your nutrient carrying blood flow freely again. Stressed tissues and tight muscles are unhealthy and often your body needs a helping hand to get back on track.

We can also help reduce stress by assessing our diet. If our body is constantly being over worked then we use up more nutrients than usual and a healthy diet will help you to replace the nutrients you use up thereby improving your ability to repair.

A balanced diet consisting of vitamins and nutrients is essential for our immune system and food rich in proteins and iron are ideal for helping build up our muscles as well as calcium for strengthening our bones.

Exercise is another great way to combat stress, as it releases endorphins, the body’s happy hormones, into the blood stream, helping the body to relax.

It doesn’t have to be physically demanding; often walking is the best form of exercise. Take a brisk stroll during your lunch hour, get off the bus a few stops early or take the stairs instead of the lift – it all helps.

The most obvious way to cope with stress is to deal with what is stressing you out – do something positive to change your work load. This may involve counselling but it may be as simple as saying ‘no’ to taking on more in your life.

For comprehensive advice on how check out The Physiotherapy Centre’s website www.edphysio.com (Edinburgh) and www.ggphysio.com (Glasgow) or call 0131 556 1116 (Edinburgh) and 0141 332 6000 (Glasgow).

Trigger Points - Why Do They Hurt SO Much?

Nobody likes pain and nobody should have to live with it, yet there are thousands of people in the UK today who live with pain every day believing that there is no cure for them.

Many people suffer minor aches and pains which stem from tight and overactive muscles. When muscles become stiff not only do they usually feel sore locally, they can also trigger pain in other areas of the body, often several inches away from the muscle itself.

This referred pain is comes directly from muscle ‘trigger points’ – parts of the muscle which produce pain when overworked or pressured, making it difficult to determine the exact cause and location of pain.

Trigger points exist when over stimulated muscle fibres are chemically prevented from releasing from a contracted state. When muscle fibres hold their contraction, blood flow is reduced to the immediate area, resulting in starvation of oxygen and an accumulation of toxins. The irritated trigger points respond by sending out pain signals.

Trigger points are known to cause and to contribute to headaches, migraines, neck and jaw pain, lower back pain, the symptoms of carpal tunnel syndrome, tennis elbow and many other types of joint paint mistakenly ascribed to arthritis, tendonitis or ligament injury.

Pain caused by trigger points varies from a low-grade discomfort to being severe and incapacitating and are usually steady dull and aching. Sufferers may feel pain when they are at rest as well as with movement.

There are several causes of trigger points, including injury sustained in a fall, continuous muscle activation caused by muscle imbalances or teeth grinding, accidents or sports injuries, poor posture (especially when combined with sitting at computers or travelling for long periods) over exertion, acute overload and chilling.

Trigger points often lead to chronic pain and are unfortunately the most poorly recognised cause of musculoskeletal pain. They are often missed by general practitioners and orthopaedic surgeons as they don’t show on X-rays or scans, leading the patient to believe that there is nothing that can be done to fix their pain.

The good news is that if trigger points are recognised as the cause of pain, there is an effective way of treating patients through knowledge of the pattern of trigger point referral and the use of applied massage directly on the point.

Massaging the trigger point allows nerves which are tethered by the tight muscle to move freely again and hence reduce pain. It also directly stretches to release the trigger point’s knotted muscle fibres improving circulation. It’s also thought that by manually easing out the muscle messages are sent to the brain to switch off an excited nerve circuit, hence to reducing the contraction.

Other treatments include acupuncture and dry needling, whereby needles are inserted into the skin and muscle at the trigger point, identifying the points of contraction which helps improve the treatment outcomes.

For comprehensive advice check out The Physio Centre's website www.edphysio.com (Edinburgh) and www.ggphysio.com (Glasgow) or call 0131 556 1116 (Edinburgh) or 0141 332 6000 (Glasgow), where you can find comprehensive advice on pain relief.

Get Off The Treadmill and Get Your Senses Going By Running Outside

Hitting parks or pavements for a run is more than just a fitness thing – it’s a chance to take in the sights, sounds and smells of the great outdoors.

Many fitness fans already run at the gym, but running outside on differing terrains and uneven surfaces can bring extra benefit, but also extra stresses.

First time outdoor running on pavements and uneven surfaces can be tricky- it’s totally different from running on a treadmill where some of the stresses can be absorbed by the machine.

Remember to start slowly. Try a jog or a gentle run once a week and then build up the pace and number of sessions as your body gets used to training. Never run through pain- it’s your body’s way of saying there’s a problem. If you keep to these rules you’ll be able to increase your mileage easily.

Experienced runners increase their mileage slowly in preparation for big events - this gives your body time to adjust to the increases in distance.

Warming up before you start your run will get blood to the muscles and tendons you need to work- this helps with your endurance. A fast walk for 5 minutes and three 30 second stretches of the muscles you are going to use is all you need to do. Stretching for longer that 30 seconds has been found to lead to more injuries, as the tone in your muscles is reduced leaving them more vulnerable to sudden stresses.

Coming to an abrupt halt after a run is likely to leave you feeling sore afterwards and into the next day so warming down is essential too.

Whilst you run, your muscles swell up with the blood which brings nutrients and oxygen to your working muscles. When you stop, the blood and waste products remain in the muscles - the warm down process helps to flush these out and improves your recovery time.

Stretching after a run helps to decrease muscle soreness by promoting the flow of waste products away from the muscles. Ideally, reduce your speed and walk the final 5 minutes of the run, then stretch out the major muscle groups you have been using such as quads, calves and hamstrings.

Common running injuries include:
• Shin splints – this is the general term used to describe pain in the shins from several different origins. Reasons may include shin bone stress fractures or that the muscles at the front of the shin are painful and tight from repetitive stresses and strains.

• Hamstring pain – many hamstring pains occur as a result of lower back problems. Muscle strains tend to get better within a couple of weeks, so if a hamstring is painful after a fortnight, the problem may originate in the lower back.

• Back Pain – long distance runners often become stiff in the joints of the middle back and this will shunt stresses into the lower back. Loosening the mid back often both reduces your lower back pain and improves flexibility and comfort.

The good news is that these injuries can be treated by your physio, through a series of physio and massage therapy. At the Edinburgh Physiotherapy Centre and Glasgow Physio Centre, we diagnose the core of your problem and help you on the road to recovery.

Remember, the one minute mile will be a far off dream if you are injured and because of the stresses your body experiences with running, problems usually get worse if you ignore them. So get advice when you first have pain and get back on track quickly.

For comprehensive advice check out the ‘Self Help Painbuster TM’ section on The Physiotherapy Centre’s website http://http://www.edphysio.com/(Edinburgh) and http://www.edphysio.com/glasgow/ (Glasgow) where you will find the steps you need to take following injury.

What is the difference between Physiotherapists, Osteopaths and Chiropractors?

By Robbie Smith - Edinburgh Physiotherapy Centre Osteopath

Truth be told there are as many similarities between the professions as there are differences. Each therapy has their own philosophy, politics, history and public perception, but in reality all 3 are trying to achieve pretty much the same thing - to take your pain away.

To make things more confusing, each professional continues to do postgraduate courses once they have graduated from University and it is commonplace to choose to specialise in aspects that another professional is better know for. Physios are doing Chiropractic courses, Osteopaths are doing Physio courses, many of us do Acupuncture, and this merges the professions even closer. Each therapist is on the lookout for new techniques to add to the toolbox so we can treat more effectively and get faster results.

Some of the main differences in approach are:
• Osteopaths and Chiropractors tend to manipulate (crack bones) more than Physios
• Physios assess the nerves as a separate system and usually give more exercises and self help than Osteopaths & Chiropractors
• Physios and Osteopaths do more acupuncture than Chiropractors
• Osteopaths and Physios usually give longer sessions and do more work with the muscles than Chiropractors

Similarities:
• All therapists manipulate
• The most common problems seen by all therapists- Osteopaths, Physios and Chiropractors- are back and neck pain
Chiropractors don’t tend to treat as many people with muscle strains or limb problems (knees, ankles, shoulders, elbow, hand)
• All three are trained to degree level and will diagnose your problem before deciding what treatments to give you
• All three have statutory regulation. This means they have a government controlled regulator which maintains the best possible standards and training for each profession.

Of course, there are many, many exceptions to these rules!

Each practitioner will treat using the selection of their techniques that is likely to be most effective for an individual patient, based on a sound understanding of anatomy, physiology and repair processes. But there is more than one way to skin a cat! The difference between practitioners will be their choice of treatments which is influenced by the experience, skills and training of the practitioner.

The end goal is the same, the difference is how they get there.

So the best advice is to try it out, if it works for you keep with that practitioner, if not try another one. Here at The Physiotherapy Centre we have a range of practitioners and you may end up seeing more than one therapist- it’s all about getting you better faster and sometimes a combination of two therapists works better than just sticking with one. Remember, we’re here to guide you on what will work best for you.

Don't Risk Injury on the Golf Course

The summer weather continues to be glorious and The Open Championship is just around the corner, so it’s the perfect time to grab your clubs and take to the fairways.

But anyone planning a quick 18 holes should remember to limber up and stretch properly before hitting the golf course – or risk coming back with a serious injury.

Pain affects thousands of golfers across the UK every day, and more than 60 per cent of golfers suffer injuries that can result in the loss of at least five weeks of the season. But this pain can be easily avoided if golfers take bit of preparation before and during their rounds.

Many golfers don’t realise that they can cut their chances of becoming injured by taking simple precautions. Advice and treatment from a chartered physiotherapist specialising in golfing performance - such as those at the Edinburgh and Glasgow Physio Centres - will help you loosen your muscles and joints to improve your golfing potential, as well as identifying and treating any pre-existing conditions that affect your swing and leave you at risk of injury.

Your body compensates for bad habits, which puts more strain through joints which are not designed for the added stresses of a poor swing path. You may believe that practice makes perfect, but constant repetition of a poor swing will create muscle imbalances which strongly affect your ability to play well – and put extra pressure on your body.

By following a few easy exercises before and during your round, you‘ll be able to rotate and move more freely, thus avoiding the added strain caused by your bad habits. Combined with advice from a seasoned golf pro, this will not only prevent injuries but will help you improve your power and accuracy.

Try using the following exercises before your round and while you are on the course, to get the best results:

• Upper Back Stretches – to increase power, reduce lower back injury and reduce slicing/topping
• Buttock squeezing- this improves your ‘core control’ and makes it easier to improve your ability to develop wind up and recoil
• Buttock Stretches – to reduce slicing/hooking, reduce lower back pain and improve power
• Neck Muscle Stretches – improves shoulder control and reduces slicing/topping
• Forearm Stretches – improves forearm control, reduces slicing and reduces ‘tennis elbow’ pain
• Neck & Shoulder Massages – reduces chances of slicing/topping, increases control and power and reduces neck and upper back stress

Some of these exercises are designed to help prevent lower back pain, which is the most common golfing injury that we treat. By loosening the spine around your shoulder blades, increasing your pelvis muscle control and tightening your buttocks regularly, you will improve your power potential and reduce your chances of injury. It’s actually really easy!

Our Golf Swingbuster exercises will set any golfer on the right path to a pain-free game (regardless of their age), but remember if anyone experiences discomfort during or after they play, they may have an underlying problem which requires further examination.

Your body tells you what you need and any aches and pains are often an indication that you are developing problems which will ultimately affect your game and your handicap. Best advice is to get these sorted sooner than later to prevent them from becoming an issue.

Call the Edinburgh Physio Centre on 0131 556 1116 or the Glasgow Physio Centre on 0141 332 6000 to make your appointment or chat with one of our Chartered Physiotherapists about how we can help you to avoid pain on the course, swing better and start cutting your handicap down to size.

Careless Armchair Fans Could Join Rio on Treatment Table

You would think World Cup fans are safe sitting on the couch in front of the TV with snacks and refreshments to hand, right?

Well, Scots cheering on anyone but England could do themselves an injury over the next four weeks – despite barely moving a muscle.

Due to long stints glued to their chairs, armchair supporters should really use some simple warm up and exercise movements to avoid suffering from a creaked neck or a bad back.

An increasing number of people are seeking treatment for problems brought on by long periods of inactivity – like sitting at desks, in cars, or in front of the TV.

Fans glued to the sofa or those with awkward viewing spots in crowded pubs (e.g. looking up at a screen for long periods) are most at risk. Even goal celebrations can cause problems – suddenly jumping up and throwing your arms in the air can be a real jolt on stiff muscles and joints.

The key to staying injury free is to move frequently – even if that means getting up to fetch a drink or changing channels on the TV rather than using a remote control.

Fans should take footballer’s lead by doing a few stretches in the living room to help prevent any long term problems. And if aches or pains as a result of watching the World Cup don’t clear up within a day or two, you should seek professional treatment.

Top tips and hints to help armchair football fans avoid strains and injuries.

Pain Relief
1) Armchair Exercise – stay limber during matches by occasionally twisting your back and neck to either side, and rotating your shoulder and ankles. Frequent trips to the kitchen for refreshments and snacks are a must.
2) Stretched Neck – if sitting in the pub means turning your neck or looking upwards for long periods to get a good view of the game, make sure you stretch your neck by bringing your chin to your chest and rotating in the opposite direction – this will stop your muscles and joints from getting stuck in one position.
3) Strained Voice – you can shout louder when you have good posture (this keeps the vocal passages open) so keep your neck long and shoulders upright. And if your jaw gets achie, just massage the muscles on the side of your mouth and temples to prep it for celebrating the next goal.
4) Limber Legs – remember to get up and walk around as often as possible both during the game and at half time. You’ll find that the amount of liquid you drink will facilitate this, so keep those cups of tea going!


Light Relief
1) Thumb Control – avoid any cramps on your channel flicking finger by flexing and extending the thumb several times to warm it up before any serious TV surfing
2) Goal Celebration Regime – relax jaw and open mouth wide, and then slowly sink to knees while raising arms above head. Hold for a few seconds before waving arms around then stand back up straight and loosen off by jogging around the living room a few times.
3) Mexican Wave – every time a free kick is given for the supporting team, start a Mexican Wave with the people in the pub/living room to keep blood pumping through the body.
4) Lip Puckering Exercise – pucker up your lips for a Laurent Blanc/Fabien Barthez good luck kiss by perfecting your pertest pout! Push out lips and pucker up, advance towards a window and slowly press lips against it before sucking hard – raise legs up behind you and hold for a count of ten before lowering legs and remember to wipe the window afterwards.

If you find you still have problems and pain after the game, feel free to contact the Edinburgh Physiotherapy Centre or Glasgow Physiotherapy Centre to see if one of our trained staff can help with your problem.

Money Off Massage Treatment To Help You Glide Like a Supermodel

Ever wondered how it is that supermodels glide up the catwalk, or how Hollywood stars look quite so effortless on the red carpet?

It’s not how it looks on the street, is it? Look around and you’re more likely to see stooped shoulders, bad posture and creaky limbs.

Key to this is how different people look after their bodies. Many sit all day in front of a computer before squeezing themselves into a car to drive home.

The cumulative effect is tensed muscles leading to painful joints, which worsens postures and causes knock on problems. A real vicious circle.

However, regular deep tissue massage can make an amazing difference and that’s the real secret of how stars and supermodels look so effortless.

It’s not only hugely therapeutic and life-improving, it is also very affordable. Just click here to see our deep tissue massage price list.

For a limited period only, the Edinburgh and Glasgow Physio Centres are offering discounts to those customers who book a deep tissue massage and quote Facebook or Twitter.

The offer will get you a one hour massage treatment for £35 instead of the usual £45. Just phone us on 0131 556 1116 or 0141 332 6000 to book.

At the Physiotherapy Centre we have five trained massage therapists, based in Edinburgh and Glasgow.

They are all expert in the slower, firmer, more vigorous pressure which really unlocks the tension from muscles and helps loosen up your entire body.

It is an extremely physical treatment and you can’t help but feel the difference after a deep tissue massage releases all the knots and tightness.

Enjoyed regularly you will not only feel better, but posture can impvove and you will start to move more freely.

This all adds up to making you look better and feel younger – so that spot on the catwalk or the red carpet might be just around the corner!

How to Tackle Chronic Pain

Many of us know people whose lives are blighted by chronic pain, desperate for a cure to end their suffering.

Whether it’s severe neck problems, back ache, headaches or muscle and joint pain it’s hard to enjoy life to the full. Sitting through a movie or going out to dinner can be a nightmare if you suffer back pain and many people may even stop taking holidays because of the agony caused long stints of staying still on a plane. And if you also suffer from sleeping problems (the time when your body recuperates) it’s even harder for your body to heal without help.

Chronic pain is pain lasting for 3 months or longer and recent estimates suggest that around eight million people in the UK are affected. The trick is to get treatment as quickly as possible and there’s a lot that can be done to help sufferers.

If you or a friend suffers from chronic pain, it is essential to get treatment from a professional who is specialist in treating complex problems. Therapists who know how to treat chronic conditions can be hard to find so many sufferers just give up looking for a cure and live in pain for years.

Pain can start insidiously, but the longer it stays the more potential it has to spread into other areas of your body. You start to move differently to try and protect the area of discomfort and this can lead to strains in other areas.

Even A-list celebrities with millions of pounds to spend on treatment find themselves suffering from simple chronic pain issues. For example, Spider-man star Tobey Maguire has severe back pain that almost prevented him from re-donning the iconic suit in the superhero sequel. Desperate Housewives star Marcia Cross, on the other hand, suffers from extreme migranes while Hollywood actress Melanie Griffith and American Idol judge Paula Abdul have both lived with severe neck pain for most of their careers.

Top tips for people with Chronic Pain

• You need to have the RIGHT physiotherapy, with a therapist who understands how to treat complex and longstanding pain. If one practitioner does not help, keep trying until you find the right person(s) to help you.
• Get treatment as soon as possible to nip it in the bud- don’t let it fester or spread
• Even long standing symptoms can respond with the correct treatment and advice
• The correct manual therapy, combined with other treatments such as acupuncture and specific medication will give you the best possible chance of recovery

Remember to seek out therapists who have experience in treating chronic pain. At the Edinburgh and Glasgow Physio Centres we specialise in the treatment of chronic conditions so just come to one of our Free Drop-in Clinics (www.edphysio.com) to get advice on how to start.

How Physiotherapy Helps Britain’s Talent Keep on Performing

You don’t have to channel surf for too long to find a talent show on TV where the best of Britain’s amateur performers take the stage.

Singers, dancers, gymnasts and other types of performers with dreams of achieving stardom are happy to brave the cameras for our entertainment.

In the past half dozen years the likes of Britain’s Got Talent, X-Factor and Over the Rainbow have given us a new generation of celebs, including Cheryl Cole, Will Young, Susan Boyle and dance geniuses Diversity.

For every single wannabe who ‘Dreams a Dream’ of making their name on the stage and screen there are dozens of committed professionals already making their living as performers in theatres and concert halls the length of the country.

All too often they suffer for their art – and that’s where physiotherapists like me and a network of other medics across the UK come in.

Strains, sprains, back pain, joint problems and repetitive stress injuries are all part of the performance landscape.

Singers can suffer throat and neck problems, technicians can end up with aches from working in awkward spaces, musicians are afflicted by RSI and dancers are renowned for the injuries which go with their punishing schedules.

It is essential those aches, pains and injuries are treated promptly and properly.

For 20 years we’ve worked with performers and treated injuries including people suffering neck strains from wearing heavy wigs to a circus performer with a bad back from repeatedly mounting an elephant.

At the weekend I was proud to speak at an event in Edinburgh organised by the UK-Wide British Association for Performing Arts Medicine. It was a gathering of around 50 GPs, osteopaths, physiotherapists and other specialists working in this niche area.

Highlight of the day for me was watching a spectacular breakdancing performance by a young man called Daniel. His routine was amazing, his control and expertise sublime. Watching up close was a privilege.

I watched with a keen professional interest and the demonstration gave me a real insight into the incredible stresses such dancers put on their shoulder joints in particular.

For all the medical experts on hand it was another reminder of the damage risked by the young dancers from Diversity, or that other Britain’s got Talent winner, George Sampson and the legion of young people who strive to be like them.

Another speaker at the event was a singing teacher. She explained how nature decrees that even the most talented child singers have a limited natural vocal range. Yet too often we are asking them to sing songs out with that range, bringing the risk of long-term damage.

Britain most definitely has got talent. Whether aspiring amateur or committed professional anyone with a yen for performing can do themselves a favour by seeking help at the first sign of problems.

Unchecked pains, sprains or aches might seem like trivial niggles, but all too easily they can turn into career-threatening, long-term problems. Getting the earliest possible advice from a professional is essential.

That is the best way to ensure the show will go on.

April Fools

We hope you liked our April Fools sent earlier in the day!

For an brilliant index of hoaxes for all occasions, just click here

http://www.museumofhoaxes.com/hoax/af_database/display/category/sports/

The 26-Day Marathon

It appears that an unfortunate Japanese long-distance runner, Kimo Kimono, entered the Ipswich Marathon but, on account of a translation error, thought that he had to run for 26 days, not 26 miles. Since the marathon began on Sunday the 21th of March, Kimono has continued running and is reported to be heading north towards Scotland, determined to finish the race. The translation error was attributed to Burt Smith, a language student in Surrey, who said, "I translated the rules and sent them off to him. But I have only been learning Japanese for a year, and I seem to have made a terrible mistake. Kimono is taking this marathon very seriously and must think it’s like the very long races they have in Japan."

So remember, if you’re feeling aches and pains preparing for your marathon, just call us about our Free Drop in Clinics on 0131 556 1116/ 0141 332 6000- we’ll give you a check over and help you get back on track. And just so you know, we don’t condone Kimo’s barking behaviour!

OVERTRAINING- too much of a good thing??

Feel like you’ve been hit by a bus by all your training??

Are you addicted to the adrenalin kick you get when you train- you may be doing too much……..

Overtraining damages your body- when you exercise beyond your body’s ability to recover you may be left with injuries preventing you from competing in that all important event. It’s common in sports involving repetitive movements such as running- the same repeated traumas stress your soft tissues and joints over and over and problems such as Achilles Tendinitis and Shin Splints can develop. But it doesn’t stop there. Too much training, particularly when you are carrying injury, can make you move differently to avoid your aches and lead to problems extending into your back and spine.

The common warning signs:
- feel washed out, tired, low in energy, irritable
- mild leg soreness, general aches and pains, headaches
- decrease in performance, appetite
- increase in injuries
- you may even have a compulsive urge to train (this can be your addiction to adrenalin!)

The solutions are:
• Plain old fashioned rest or at least a reduction in the number of days that you train
• Increasing fluids and reviewing your diet
• Massage to alleviate general aches and pains.

You need a couple of days off a week- at least one every 3 days of training. Not only will you find that your results improve, your potential for injury decreases significantly. Effective training involves overloading the body enough to improve, followed by time to rest and repair.

If you are not sure whether you are training too much, come to one of our Drop In Clinics in Edinburgh or Glasgow to see if we can help. Or just call us on 0131 556 1116 or 0141 332 6000 for some over the phone help.

2010 Chinese New Year Party Invitation

The
Edinburgh Physiotherapy Centre
Head Office: 36 Henderson Row, Edinburgh, EH3 5DN


Theme- Wear a Wig





To bring some sparkle to February, we’re having an after works drinks and nibbles party.


Where: 36 Henderson Row, Edinburgh, EH3 5DN

Date: Tuesday the 16th of February

When: 5.30 - 9pm

So come and raise a glass with us to toast the 2010 Chinese New Year. The theme is ‘Wear a Wig’ so don’t come underdressed!
We look forward to your company to welcome the New Year, in style.
The Physio Centre Team
Numbers are limited, so please RSVP by the 31st of January 2010 on 0131 556 1116

Sleeping Your Pain Away

As many as 2/3rds of people with chronic pain problems suffer from disturbed sleep- this can create a vicious circle of sleep deprivation and worsening pain.

It is when we are in a deep sleep that our bodies are healing and our brains are truly resting. If we wake up regularly through the night we get what is known as “non restorative” sleep. This means we feel tired and painful the next day and over time this leads to anxiety and worsening pain which causes more sleep disturbance. So by improving our sleep even a little, we can reverse this vicious circle, and create a virtuous circle!!

Ten tips for better Sleep

1. Regular exercise! It has been shown that exercising for as little as 20 minutes, 3 times a week can help you sleep better.

2. Get a new mattress & pillow. You spend 1/3 of your life in bed and old mattresses and chunky pillows are not the answer to a good night’s sleep! Memory foam mattresses and pillows can increase your body contact thus support your spine better while you sleep.

3. Don’t nap in the afternoon. It can be tempting to have an hours rest after a busy day, however napping for more than 30 minutes or after 3pm can disturb the quality of your sleep at night.

4. Reduce caffeine and nicotine…..for 4-6 hours before you go to bed.

5. Keep your room cool. The room should be at a temperature whereby you feel you need to be under the covers.

6. Don’t watch TV in bed, or finish off any work things in bed. Let your brain associate going to bed with sleeping.

7. Develop a pre bed ritual. By doing the same things before you go to bed, you prepare your body for going to sleep.

8. Don’t reward your sleeplessness- train your brain to stay asleep. If you wake during the night or just can’t sleep, don’t get up and do something you enjoy; it only encourages your mind to stay awake, like a baby who wakes up and gets warm milk. Do something boring, like the ironing, it helps you to break the habit.

9. Take a bath before bed. Raising your temperature will help to make you sleepy and easier to switch off.

10. Take pain medication, if you are suffering. By controlling your pain you help your body to heal by keeping you in a deeper sleep.

Zzzzzzzz