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).