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Heat therapy or cold therapy: What’s best for pain management?

Pain Management

When in pain, most people tend to apply heat to the problem area rather than cold/ice compressions. Which is understandable – it feels more soothing.  And who wants to add being cold and uncomfortable to an already painful situation?

“In my 25 years of practicing osteopathy, I’ve only ever encountered one patient treating their pain by applying ice,” Osteopath Robin Kiashek tells us.

But actually, a hit of cold/ice therapy might be a better solution.

What is cold/ice therapy?

Cold water therapy is the practice of using water that’s around 15 degrees to treat health conditions or stimulate health benefits.  While ice therapy is the practice of using ice to do the exact same.

Despite the current buzz around this type of therapy – with the rise of the cold shower trend – this type of treatment has actually been used for thousands of years.

How does cold/ice therapy work?

Cold therapy, or in this case – ice therapy, is sometimes referred to as cold hydrotherapy or cryotherapy.  And it has the power to reduce inflammation in our body.

So, when we are hurt or are in pain, whether it’s through stubbing our toe, spraining our ankle or something more serious – ice therapy slows blood flow to the area by causing vasodilation of blood capillaries.  This expels blood from the surrounding area temporarily. Once the ice (wrapped in a wet tea towel) is removed after five minutes, fresh blood enters the injured area.

This in turn reduces inflammation and swelling that causes pain in the joint or tendon.

It is particularly effective for acute injuries and also if it is put into practice quickly after the injury occurs.

How does cold therapy compare to heat therapy?

Conversely, heat therapy causes blood vessels to dilate by arterial vasodilation which rushes blood flow to the area.  It can feel very soothing.

And heat therapy can definitely help with flexibility issues, tight muscles and damaged tissues. But it’s not a good idea where there is swelling.

The power of cold therapy

Robin saw the power of cold therapy first-hand when his son underwent surgery after tearing his anterior cruciate ligament (ACL). As part of the recovery process, he was given a Game Ready machine that pumps iced water every 30 minutes, for 30 minutes, around the injured knee.

Robin says: “Rest, ice, compression and elevation (RICE) have long been used to treat acute injury and to help the recovery and rehabilitation process after surgery. It’s something I tell my patients when they come to me in pain.”

But cold/ice therapy can be used for other holistic and physical outcomes.

What are the benefits of cold/ice therapy?

We’ve spoken before about the benefits of cold/ice therapy. But according to the science, cold/ice therapy can:

  • Give your immune system a boost.  A range of studies have proven that doses of cold therapy could bolster your immune system over a period of weeks or months.
  • Ease symptoms of depression.  Research has shown that cold open water swimming could help those suffering with anxiety and depression.
  • Help with muscle soreness.  In a 2011 study, cyclists who were immersed in cold water for 10 minutes had decreased soreness. And a later 2016 study reported the same results.

However, before you plunge yourself in an outdoor lake or ice bath, it’s important to discuss any sudden cold-water immersions with your doctor.  Just to make sure it’s safe for to do so.

Plus, you must never apply ice directly to the skin as it will burn and it should only be used under medical guidance.

If you’re in pain, don’t hesitate to get in touch with Robin.
Robin Kiashek treats patients suffering from all types of conditions.  Including sporting injuries, musculoskeletal issues and headaches.

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Having Osteopathy? Here’s what to expect at your first appointment

There are many reasons why you might visit an Osteopath.

Whether it’s a back, joint, or stress-induced condition, or more specific workplace or sporting injury – Osteopathy can help improve a range of ailments.

Robin Kiashek  is an Osteopath with more than 25 years’ experience in his field. He says: “Using a range of techniques, Osteopaths can reduce pain, increase joint mobility, relieve muscle tension and enhance the blood and nerve supply to tissues, to help the body’s own healing mechanism.”

Maybe you have already booked an appointment with an Osteopath or are planning to – either way, here’s what to expect from your initial consultation to your patient discharge.

 

Visiting an Osteopath

On the first visit, your Osteopath will take a detailed case history including a full medical history, information about your symptoms, health problems and any medical care you have been receiving.

Depending on the location of the problem, this is followed by a physical examination during which they will ask you to undergo various movements in a bid to reproduce your symptoms.

To help understand the problem at hand, an Osteopath will use a combination of visual analysis and touch (or palpation). They may also use orthopaedic tests and occasionally refer for further x-ray or MRI investigation to help form a diagnosis.

 

At the end of first consultation

Once a diagnosis has been reached, your Osteopath will give you a full explanation and treatment plan. A treatment will be included in the initial Osteopathic consultation, assuming it’s safe to do so.

Robin adds: “I take on a more holistic approach, treating musculoskeletal disorders relating to muscles, ligaments, joints, nerves, cartilage, tendons and the general skeletal system. But I’ll also identify underlying causative factors. So I’ll work with you to help heal your specific condition/s and work towards preventing this from happening again.”

The treatment plan will let you know what aggravating factors to avoid and will include lifestyle advice to help you do so.

 

Length of Consultation

Generally speaking, your first consultation will last around 45 minutes with any subsequent visits lasting for half an hour.

However, please do note that these appointment lengths may vary as some conditions need extra time and some require less.

Robin says: “The important thing to remember is that each session is dependent on the individual patient. Therefore, each treatment is tailored to a patient’s specific problem.”

 

How many treatments will you need?

Resolving acute pain can be relatively easy.  However, understanding how and why the pain came about is more difficult.

Robin says: “Unfortunately Osteopathy can be seen as a ‘quick fix’ for both acute and chronic pain. Yes, it can resolve pain quickly but so can taking painkillers. I believe that unless we understand why the pain started – whether it be physical, postural and or emotional or even nutritional – there can be an increased probability of pain returning.

“I find that underlying many acute problems there is a history of physical and/or emotional patterns, which the patient may not always be aware of.”

Which is why, there is no one answer fits all to this question.

Robin adds: “Some patients can have two or three treatments, while others will need a few more to help put them on the road to recover and rid these underlying patterns once and for all.”

 

If you are suffering with any kind of health problem, whether it’s headaches, stomach pains, or mobility issues, don’t hesitate to call Robin or book in for an initial consultation.

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‘Physical health is mental health’ – why we need to get the balance right

The Tokyo 2020 Olympic Games might be over. But that won’t stop one particular moment from going down in history.

When Simone Biles – the four-time Olympic gold medallist gymnast – withdrew from the team final in a bid to ‘focus on her wellbeing’, followed by the individual all-round, vault, bars and floor finals, it made headline news across the world.

Some accused the American gymnast of using ill mental health as an excuse. While others praised the 24-year-old for putting her total wellbeing first.

Striking the balance between physical and mental health

At the time, Simone told journalists: “I have to focus on my mental health.

“I just think mental health is more prevalent in sports right now… we have to protect our minds and our bodies and not just go out and do what the world wants us to do.”

This is something Osteopath Robin Kiashek agrees with.

Robin, who has 25 years’ experience in helping his patients achieve physical and emotional wellbeing, is a big believer in taking a holistic approach when it comes to your health.

“Simone wasn’t the first athlete to take a step away to protect her mental health and overall wellbeing – and I’m sure she won’t be the last,” Robin says.

But whether you agree with Simone’s decision or not, striking the right balance between your physical and mental health is a necessity.

“This is because you are more prone to physical injury if you aren’t in the right mental state,” Robin adds. “And once you are injured, rehabilitation can be a long road to recovery. “You only have to watch tennis champion Andy Murray’s touching documentary to witness this. In the documentary we see Andy’s struggle with chronic hip pain, which resulted in many attempts to ‘fix’ the problem, including an unsuccessful surgery.”

 

R is for rehab and rest

We’ve spoken before about how the ‘Next Day Delivery’ culture of expecting results at the click of a button is becoming increasingly prevalent.  And our approach to recovery from injury is no different.

But many patients who have a sports-related injury feel that by ‘keeping calm’ and ‘carrying on’, it can help combat their disruption and control stress.

“When in fact overdoing things can often be a factor in causing the initial injury,” Robin says. “Which is why it’s so important listen to your body.

 

R is also for rest

However, this can be easier said than done. As carrying on as normal is something we are all guilty of doing – Robin included.

Robin recently tore his medial knee meniscus doing excessive breaststroke, which he acknowledges was his own fault.

He said: “As soon as my local swimming pool reopened after the long lockdown, I quite literally dived straight back in to doing the 60 length sessions I was doing prior to this.

Which is why Robin is encouraging everyone to ease back into exercise safely. And be intuitive of your mind and body.

Perhaps when exercising, the words to keep in mind come from the 32-time Olympic and World Championship medallist, Simone, who said: “Physical health is mental health.” Or as the ancient Greeks once said: “Mens sana in corpore sano”, which means: “Healthy in mind, healthy in body”.

 

Robin Kiashek is an Osteopath with 25 years’ experience in the industry. If you are struggling with any condition affecting your body and struggling to find a solution, don’t hesitate to reach out.

 

 

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Could a pick ‘n’ mix exercise approach be good for you?

By the title of this blog, you might be thinking this article has something to do with the overly colourful and sugary array of treats designed to tempt you into filling up a carton (or two) on your trip to the cinema.

But it hasn’t. This blog is in fact talking about a taking a ‘pick ‘n’ mix’ approach to exercise. Stick with us…

 

Exercise is for everybody

No matter your age, there is a form of exercise for everybody. Whether it’s cycling, boxing, swimming, the once-popular step aerobics or perhaps the more sort after HIIT training. The list goes on.

But with exercise options being limited last year, after the temporary closure of gyms and postponement of in-person exercise classes due to the Covid-19 pandemic, more and more people have turned to running.

“Which is great,” Osteopath Robin Kiashek, says. “It’s certainly much better than sitting on the sofa.”

“I see patients who run 10K, four times a week and have been doing so for years. But I understand that it’s not just about the cardio benefits that it brings. People use exercise time to destress mentally too. Perhaps to mentally switch from work brain to home brain, or vice versa.”

According to the latest stats, an estimated 7 million people across the UK turned to running or jogging in 2020 during the height of the Covid-19 pandemic to boost their mental health.  With one in seven people in the UK saying running had helped them deal with stress.

But with our love affair with running seeing no signs of slowing down, there is of course the risk of injury.

“Such a high impact exercise will affect your joints,” Robin says. If not now, it will happen at some point later.

“I’m not picking on running. We all know how many positives come from it. And you only have to look at the stats to confirm this. But in the case of our 10k runner, that’s a lot of weight through those knees. And that’s assuming you’re not carrying any extra weight to start with.”

 

So what exactly is the answer?

With restrictions being lifted on July 19th and more and more exercise options opening up, the key is to make sure that your weekly exercise regime is varied.

“Just like pick ‘n’ mix,” Robin adds. “So why not strike a balance with high impact exercises and introduce some low impact cardio workouts into your exercise regime?”.

 

Examples of low impact cardio workouts

Low impact cardio is brilliant for keeping you moving, while being gentler on your joints. But don’t have any doubt – this form of exercise can still get your heart rate up. It allows you to reap the benefits of cardio, without placing stress on your joints.

Some low impact cardio exercises to try include:

  • Cycling – whether it’s static cycling or road cycling, this is a superb form of cardio but less high impact than running or HIIT. It virtually has not impact on your joints. Just remember: the faster you cycle or the more hills you climb, the higher your heart rate will get.
  • Swimming – this form of low impact cardio can help strengthen muscles in your whole entire body. Although, here’s a word of warning about breaststroke. This form of swimming style can place stress on both your hips and knee by the propulsive kicks of the legs that power you forward. So take it slow – or practice front crawl instead.
  • Strength training – this form of low impact exercise is just as important, especially as we age. Why? Muscle-strengthening activities help maintain the ability to perform everyday tasks. Strength training, like lifting weights, also slows down the natural rate of bone and muscle loss associated with ageing.
  • Yoga – depending on the pace and the style of yoga you choose, you can increase your heart rate. Along with its cardiovascular benefits, yoga also helps you to build flexibility and strength. Two things we all need. Plus, did we mention its de-stressing ability?

 

Robin Kiaskek is an Osteopath with 25 years’ experience in the field. Robin is a big believer in taking a holistic approach when it comes to your health. If you are struggling with any condition affecting your body and struggling to find a solution, don’t hesitate to get in touch.

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Menopause – not just a women’s problem

Davina McCall has made a programme about Menopause and it’s well worth a watch.  Women have been increasingly sharing their Menopause experiences in recent years which has helped to break the taboo around this topic.  More open discussions about the physical and emotional issues that this transition can bring are fabulous in terms of helping women to feel supported, get access to the right support and bust some of the myths – particularly around Hormone Replacement Therapy (HRT).

But it’s not just about women supporting other women.  Or, dare I say it, purely about the impact of the Menopause on women.  If a woman suffers badly with Menopause symptoms, it can affect her physical and mental health, her work, her family and, of course, her relationships.

Putting the Men in Menopause

I have been working as an Osteopath for over 20 years.  I see all sorts of patients for a variety of issues and my approach is holistic.  If you come to me with a sore knee then of course I will treat that.  But I’ll also take an extensive patient history including any lifestyle factors that may be affecting your general health.

As a result, patients will often confide in me about their lives and I’m hearing concerns around relationship changes from an increasing number of middle-aged men.  And I suspect that many of these can be attributed to their partners going through the Menopause.

But whilst this is now being more widely discussed by women with women, I still feel that there is work to be done on educating men on the changes that their wives, partners and work colleagues may be managing (and not talking about).

Menopause Symptoms – So, what changes?

Each woman will have a different experience of course.  The menopause is a natural part of ageing that usually occurs between 45 and 55 years of age, as a woman’s oestrogen levels decline and her periods stop.  The average age for the Menopause in the UK is 51 but menopause symptoms can strike long before periods stop (up to 10 years in fact) and this is called peri-menopause.  Common symptoms at this time of a woman’s life include:

  • hot flushes.
  • night sweats.
  • vaginal dryness and discomfort during sex.
  • difficulty sleeping.
  • low mood or anxiety.
  • reduced sex drive (libido)
  • problems with memory and concentration.

And of course, all this at a time when they are often coping with caring responsibilities (parents and/or children) or other changes such as children leaving home.

How can I support my partner through the menopause?  

I wouldn’t presume to suggest what men should do to support the women in their life as everyone is different.  But I do have three tips that may be worth consideration:

  • Do your research – watch Davina’s programme or find out more about Menopause on the NHS site
  • Start a conversation. Ask your wife or partner about the specific symptoms they are dealing with and how you can help.
  • Keep the dialogue going. If you feel that your relationship is being impacted then you need to keep talking.

 

Robin Kiashek has been an Osteopath and Naturopath for over 20 years.  He is registered with both The General Osteopathic Council and The British Naturopathic Association.  Robin is also qualified in Western Acupuncture, Autogenic Training and Life Coaching and NLP.  He has clinics in Central London and Finchley.  Call 020 8815 0979 or click here to book an appointment.

 

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Patient patients: an Osteopath’s dream

The ‘Next Day Delivery’ culture of expecting results at the click of a button is becoming increasingly prevalent.  Online shopping, crash diets, and intensive driving courses – we’re all eager for immediate solutions and not prepared to wait for results.  And our approach to recovery from injury is no different.

At Robin Kiashek Clinics we often see patients who are very keen to find immediate fixes to injury.  Often so as not to disrupt their exercise routines. But this just isn’t always possible when it comes to injuries.

My approach is to look beyond the injury and take into consideration the emotional wellbeing and lifestyle of the patient.  This enables me to look at ways to prevent a re-occurrence.

Emotional Behaviour and Contributing Factors

Many patients who have a sports-related injury feel that exercise is vital for them in combatting and controlling stress.  But overdoing it at the gym after a long day at work is quite often a factor in causing the initial injury.  And then the patient is reluctant to rest properly because they feel it impacts their ability to manage their stress.  And so the cycle continues.  But rest is a very important part of recovery.  So, in addition to treating their injury, I encourage my patients to engage in new ways of managing stress.  Which means that, even when they are recovered, they have alternative ways of coping with their daily life.

Autogenic therapy is a style of relaxation therapy.  I work with patients over a course of eight sessions to teach them a set of simple mental and physical exercises and techniques, with the aim of taking steps towards restoring and healing body and mind. With a wide range of allied therapies like autogenic training on offer, tackling stress, anxiety and other emotional factors can be incorporated into a patient’s treatment plan.  Ensuring that recovery is emotionally, as well as physically, beneficial.

Lifestyle

My aim is to not only to address current symptoms, but also prevent illness or further injury.   I may use therapies such as Naturopathy, where I work with the patient to identify areas that might be undermining their health.  This could be diet, lifestyle choices, medical history, and physical or emotional circumstances.  The plans I develop for my patients are designed to encourage the body to heal itself and to help guard against future illness or injury.  And our patients agree!

“Professional, highly skilled, holistic – Robin’s treatments have helped reduce my back and neck pain which had plagued me for years. He has taught me how to reduce re-occurrences through exercise and lifestyle change.  I was very despondent before I came to see him and he continues to help me hugely; I’m very grateful.”

Have you picked up an injury or feel that your lifestyle may be impacting your overall health?  Why not book an appointment at either our Central London or East Finchley clinic?  Our specific osteopathy approach can be highly effective in identifying wider health issues and therefore instrumental in fixing the whole self.  Although we still can’t make any promises in terms of next day delivery recovery!

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What are the brrr-iliant benefits of cold water therapy?

Plunging yourself into cold water might not necessarily be on the top of your to-do list (and who can blame you?!).

But with the recent lockdowns forcing the temporary closure of indoor swimming pools, there’s been a rise in the number of people turning to open water swimming.

As shown by  recent stats, 45% of swimmers increased how much they swam outside in 2020. The same stats estimated that outdoor swimming in the UK has increased by between 1.5 and 3 times since 2019. And there’s good reason. According to a small number of studies, celebrities and athletes – cold water therapy has a myriad of health benefits.

What exactly is cold water therapy?

Cold water therapy – which can sometimes be referred to as cold hydrotherapy – is the practice of using water that’s around 15 degrees to treat health conditions or stimulate health benefits.

Despite the recent hype around the practice, cold water therapy is nothing new. It’s actually been around for a couple thousand years. But recent modifications of this practice include short and sharp cold showers, outdoor swims and cold-water immersion therapy sessions.

 

So, why the buzz?

The exact benefits of cold-water therapy are long disputed in the health industry. But according to certain enthusiasts, taking a cold water dip is the answer to many things.

On a recent episode of Gwyneth Paltrow’s The Goop Lab, the actor and entrepreneur sent a group of her employees to Lake Tahoe in Nevada to experience to popular Wim Hof method.

 

The Wim Hof method

This method is based on a combination of extreme cold-water therapy and specialised breathing techniques. It was the brainchild of Mr Wim Hof – a former athlete – who swears by this regime and raves about the many benefits it can bring.

In the episode he says: “Cold water is a great way to learn to deal with stress. If you learn how to breathe deep, you can go into the cold water and adapt. You become the alchemist of life itself.”

 

So, what exactly are the benefits of cold water therapy?

According to Mr Wim Hof, cold water therapy can:

  • Improve your circulation
  • Reduce inflammation in your body
  • Higher energy levels
  • Deepen your sleep

 

However, it’s important to note that not much research has been done to solidify these claims. But science does suggest that it can:

  • Lessen muscle soreness – a 2011 study found that cyclists who took part in intense training sessions had decreased soreness after they immersed in cold water for 10 minutes. A later 2016 study reported the same thing.
  • Ease symptoms of depression – some studies have suggested that cold open water swimming has helped to ease symptoms of depression and anxiety. In one study, a woman who had experience anxiety and depression from the age of 17 turned to open water swimming aged 24. The study confirmed that over time, her symptoms decreased significantly.
  • Cold water can boost your immune system – A handful of studies have suggested that daily doses of cold water could bolster your immune system over a period of weeks or months.

 

To take the plunge or not to take the plunge

Keen swimmer and Osteopath Robin Kiashek says: “The jury is still out on whether cold water therapy is the answer to a wide range of health problems.

 

“But as highlighted above, there are a handful of health benefits that cannot be disputed. I myself have been swimming for as long as I can remember. With indoor swimming pools now reopening, I can’t say I will be practicing my front crawl in my nearest lake – but I might try turning the shower temperature down a few notches.”

 

Robin Kiashek has more than 25 years’ experience in his field. He believes in taking a holistic approach when it comes to treating his clients. If you are suffering from a series of health issues – whether it’s headaches, aches and pains or long covid – don’t hesitate to get in touch.

 

NB: Cold water swimming should be done with guidance from a professional and consider that certain medical conditions and ages should be taken into consideration.

 

 

 

 

 

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To treat, or not to treat? That is the question for Osteopaths

The title of this blog is not just a play on words from one of Shakespeare’s most famous plays. It is also the question that most Osteopaths ask themselves each time they see a new patient.

Osteopaths take a holistic approach when it comes to treating musculoskeletal disorders relating to muscles, ligaments, nerves joints cartilage, tendons and the general skeletal system.

They also identify any underlying factors to get to the root cause of the problem. Which is why Osteopathy can not only help ease specific conditions, but also work towards improving your overall health.

 

Extensive training

 

Osteopaths are trained to degree level, with courses usually lasting four or five years.  These are a combination of academic studies, research and more than 1,000 hours of hands-on patient-facing training.

An important part of the training is about establishing whether the symptoms that patients present with require further medical investigation or a referral.

Registered Osteopath Robin Kiashek graduated in 1996 with a Bachelor of Science Honours Degree in Osteopathic Medicine. He has since gone on to add a number of other qualification strings to his bow. Robin said: “I work with patients to address their presenting symptoms and understand causative factors to promote ongoing health.

“Much of my initial process is around ruling out other pathologies. As a member of the General Osteopathic Council – the body that promotes patient safety by setting, maintaining and developing standards of osteopathic practice and conduct – I am committed to helping my patients achieved optimal physical and emotional wellbeing.”

 

Referral required

 

At an initial consultation Robin spends around 30 minutes taking a detailed patient history.  This includes physical and emotional lifestyle factors.  Then he moves on to a physical examination.

And if there any indicators that further investigation or medical involvement would be appropriate then he won’t hesitate to make a referral.

For example, earlier this year, a patient came to Robin after two trips to a local hospital with lower back and abdominal pain. Both times she had been sent home without being examined and painkillers had been prescribed.

Robin explains: “I conducted a physical examination and it was immediately clear that this pain was not going to be cured by painkillers.  I wrote a letter referring the patient to A&E. The diagnosis was eventually a stone in the ureter. And that required follow-up treatment.”

 

Face to face with your Osteopath

 

Osteopaths are classed as key workers. Therefore, Robin has been able to keep both his clinics open during lockdown. He adheres to all government guidelines of course and, being a sole practitioner, patients are not sitting in a crowded waiting room.

 

Obviously, changes and concessions to face to face medical appointments had to be made during the past year.  But it’s reassuring for patients to know that face to face Osteopathy is still available should they be in pain.  And that Osteopaths not only have the skills to provide treatment but also the training to know when to refer.

 

So, patients really are in safe hands.

 

If you are in pain then don’t hesitate to get in touch.

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