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Suffering from shin splints? Don’t run away from the problem!

Along with runner’s knee and Achilles tendinitis – shin splints are thought to be one of the most common health injuries runners incur.

Shin splints – which are often more formally referred to as medial tibial stress syndrome – are a very common overuse injury. The term refers to a pain that occurs in the front or inner parts of your lower legs, along your shinbone.

According to the latest data, shin splints account for around 11% of injuries in male runners and 17% of injuries in female runners. It’s also prevalent in dancers and those who work in the military.

What are the symptoms?

If you suffer from shin splints, you’ll most likely have a dull pain, ache or throbbing feeling along the front or inner part of your shinbone. But you might notice a few other symptoms including:

  • A pain that gets worse when you exercise
  • Tenderness to touch
  • In some cases, mild swelling can occur
  • The pain seems to go away when you rest

What is the cause of shin splints?

Shin splints are caused by repetitive stress on your shinbone and the tissues that attach your muscles to the bone.

They occur because you are putting too much stress and strain on your shin bone and the tissues around it.

 

Why do shin splints occur?

Usually, shin splints flare up because you have overexerted yourself or have pushed your usual exercise limits that little bit further. Generally speaking, you are more likely to get shin splints if you:

  • Have started exercising after not being active for some time
  • Run or jump on hard surfaces
  • Have a poor running technique
  • Are wearing shoes that don’t offer you enough cushioning and support
  • Don’t rest enough between your exercise sessions

How do you get rid of shin splints or prevent them?

In many cases, shin splints can go away with rest. According to the NHS, if you suffer from shin splints you could also try:

  • Wearing trainers that cushion and support your feet properly
  • Building up to the exercise intensity gradually
  • Warming up before any exercise and stretch after exercising
  • Putting an ice pack on your shin for up to 20 minutes every 2 to 3 hours
  • Switching to gentle exercise such as yoga or swimming whilst it is healing
  • Exercising on soft ground, if and when you are feeling better

 

How osteopathy can help with shin splints

Osteopathic treatment can help to reduce the tension deep in the muscle of the leg.

Osteopath Robin Kiashek, who has more than 25 years’ experience in the industry, said: “I take a holistic approach when it comes to assessing any problem my clients are suffering from. For shin splints, I would look to reduce the tension in the leg muscles and make sure there are no other underlying mechanical problems.

“You might be suffering from the pain in the shin, but other predisposing factors  – like your gait or posture – might be the root cause.  Only after a full biomechanical assessment can we come up with a treatment plan.  If left unchecked these pains might develop into something far more serious.”

Robin Kiashek has dealt with numerous running injuries – including shin splints. Get in touch if you would like to book a treatment or find out more.

 

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Low-Level Laser Therapy – the runners’ friend

Research published by Macmillan Cancer Support shows an estimated 7 million people across the country turned to running or jogging during the Covid-19 crisis to boost their mental health.

One in seven people in the UK (14%) said running had helped them deal with stress since the first lockdown in March.  And about a third said running helped them feel calmer and more positive.

All of which is great news.  But it’s important that these mental benefits don’t come at a physical cost. More research (!) show that, for every 1,000 hours of running, beginners get injured twice as often as experienced runners.

Among the most common problems to plague runners are Plantar Fasciitis – painful inflammation of the tissue along the bottom of the foot and Achilles Tendonitis. This manifests as pain and tenderness in the heel and along the Achilles tendon.  Which is the thickest tendon in the human body.

Responding to running injury

On a practical level, there are a couple of simple self-help measures that you can try:

  • First and foremost, take an immediate break from training.
  • Apply ice regularly to the painful area for the first 48-72 hours to reduce swelling.
  • Take a good look at your training footwear. Running shoes will generally need replacing after you’ve run 300-500 miles.
  • Consider gentle, stretching exercises, such as the heel drop (devised by Swedish sports doctor Dr Hakan Alfredson).  Try three sets of 15 heel drops twice daily over three months.

Give low-level laser therapy a try

Over time, most such treatments will provide some relief.  But what if you had access to a quicker, more effective and long-lasting therapy? Low-level laser therapy (LLLT) could be the answer. It’s a pain-free, non-invasive treatment that involves placing a low-power light beam on the injured area. The light stimulates repair by cellular organelles (specialised structures within a cell that carry out a particular function) called Mitochondria, This reduces pain and promotes a speedier, safer recovery.

Treatment times are relatively short and many patients report encouraging results within two or three sessions.

LLLT is used widely by osteopaths in the United States.  It is gaining ground here in the UK, alongside general osteopathic techniques, as a successful treatment for sports injuries.  Also, Plantar Fasciitis, Achilles Tendonitis, back pain, various types of arthritis and other conditions including strains and sprains.

Osteopath Robin Kiashek said: “I’ve been using LLLT as part of my treatment plans for over 10 years.  It sits nicely alongside the other therapies and patients frequently report great improvements to their symptoms.”

There is some useful information on the website about LLLT, including a video explaining how it works.

So, if pain has stopped play when it comes to your exercise regime then why not contact Robin to see if LLLT could get you back up and…well, running?

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The difference between an Osteopath and Chiropractor

‘What is the difference between an Osteopath and a Chiropractor?’

A frequently asked question for many Osteopaths.

There are a handful of similarities between the two professions, but also differences in terms of their philosophy, patient assessment and the way they treat patients. And it’s useful to understand how each operates when you are considering treatment.

 The philosophy of Osteopaths

Osteopaths deal with the whole body.

They take on a more holistic approach, treating musculoskeletal disorders relating to muscles, ligaments, joints, nerves, cartilage, tendons and the general skeletal system.

They also identify underlying, causative factors.  So, Osteopathy can not only help to heal specific conditions but also work towards improving your overall health.

Osteopaths will consider where the root cause of your problem may be originating.  For example, a patient may be suffering with facial pain, but this could be stemming from a problem in their neck.  Which is, in turn, related to the function of the upper back, which is dependent to some extent on the biomechanics of their lower back. And their lower back is linked to the pelvic area – so they could be suffering with possible issues in their knees or feet.

Osteopath Robin Kiashek, who has more than 25 years’ experience said: “To help my patients understand the difference, I encourage them to think about house subsidence. London’s housing stock is built on clay, and during the hot summer months it is not uncommon to find the older properties developing cracks in the upper floors. One option is to fill in the cracks every year. But the problem is to do with ground movement below the house.

“Therefore, to solve the problem once and for all, Osteopaths generally address those underlying factors. In other words, they will, of course, fill in the cracks. But they will also address the movement below the house.”

The philosophy of Chiropractors

Chiropractors primarily focus on the spine.

Generally speaking, Chiropractors believe that spinal misalignment is the root cause of their patient’s back symptoms. The spinal cord is simply an extension of the brain, and according to chiropractic belief, slight misalignment of a vertebra will affect the spinal nerves coming off the spinal cord.

Chiropractors believe that manipulation of the displaced vertebra, will address the spinal nerve compression and hence associated muscle or organ involvement.

Assessment with Osteopaths

At the initial consultation, Osteopaths will take a case history of the patient’s problem. This is followed by a physical examination during which they will ask the patient to undergo various movements in a bid to reproduce their symptoms.

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

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

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

Assessment with a Chiropractor

At a Chiropractor’s initial consultation, they will usually come to diagnosis from the use of x-rays, focussing largely on the spinal integrity. On the second visit, the patient will be informed of the Chiropractor’s diagnosis and on the third visit, treatment will commence.

Treatment: what to expect with an Osteopath

After the initial consultation, treatment will begin, and most Osteopaths will then see patient once a week for half an hour.

Treatments may include gentle soft tissue release through massage, joint mobilisation and gentle conservative spinal manipulation. In addition, Robin Kiashek may use a range of allied therapies including Western Medical Acupuncture and Low Level Laser Therapy.

Treatment: what to expect with a Chiropractor

Chiropractors are more well known for focusing on the spinal adjustments or clicking which may not be as gentle as Osteopathic treatment. The Chiropractor will focus primarily on the lower and upper back and neck.

Chiropractors tend to see their patients ‘little and often’. Treatments themselves normally last around 15 minutes. But they may see their patients two to three times a week.

A final word from Robin

Robin added: “In addition to the difference between Osteopathy and Chiropractic outlined above, it’s important to remember that each Osteopath and Chiropractor will practice in their own unique way.  They may have particular specialisms or areas of interest.  So, don’t’ be afraid to do your research – practitioners will be more than happy to answer your questions.”

If you are in pain or have any questions about how Osteopath, Robin Kiashek, could be of benefit,  then please get in touch. Osteopaths are deemed as essential workers. Therefore, they can continue to treat patients through lockdown and patients are permitted to seek medical help. Robin Kiashek is fully compliant with Government regulations re PPE.

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Relief from back pain – Dr Google isn’t the answer

What can I do to relieve my back pain?

Google searches around back pain, relief for back pain and back pain exercises skyrocketed in 2020. Which is concerning news for me as an Osteopath.

In some ways it’s not surprising. Back pain affects up to 80% of us at some point in our lives. It’s one of the most common reasons for workplace absence and the NHS spends more than £1 billion per year on back pain related costs. Plus, there’s the challenges of the past year – the long term impact of working from home in an imperfect set up, new, different or abandoned exercise routines and the undoubted increase in stress.

So I can understand why, in the absence of the usual access to NHS services, people are turning to other sources. But Google is not the answer.

The good news about back pain

Pain of any sort can be distressing and worrying. It can lead to feelings of stress which can manifest physically as tightened muscles and thus increased pain. And so the cycle builds. But (and this is the important bit!) back pain is rarely due to any serious disease and the long-term outlook is good.

Your spine is made of solid, bony blocks reinforced by strong ligaments and muscles. It is surprisingly difficult to damage. But if strained, the surrounding muscles and ligaments can cause discomfort and pain.

Why Osteopathy for back pain relief?

In the UK, Osteopaths must be registered with the General Osteopathic Council (GOsC) to practise. They are highly trained professionals skilled in diagnosing health issues.  This includes those that may require further investigation. Osteopathy is a safe and effective way to prevent, diagnose and treat a wide range of health problems.  Including back pain.

I qualified in Osteopathic Medicine 25 years ago.  I’ve since trained in various additional complementary disciplines to extend the options I can offer to my patients:

– Western Medical Acupuncture
– Low Level Laser Therapy (also known as Cold Laser Therapy)
– The Perrin Technique for ME/CFS
– Neuro Linguistic Programming & Coaching (NLP)

At your first appointment, I take a full medical and lifestyle history to get a proper understanding of the issue that has brought you to my clinic and of you as an individual. This combined with a physical examination enables me to devise a treatment plan specific to the problems you’re experiencing.

How can an Osteopath help with back pain?

At the Robin Kiashek Clinics, I aim to relieve pain and help strengthen the body, making it less susceptible to discomfort or injury. I also try to understand the lifestyle factors which may have contributed to the onset of pain. My range of gentle and effective treatments to relieve back pain includes manual Osteopathy, Western Acupuncture and Low-Level Laser Therapy.

Through these non-invasive methods and by working closely with your lifestyle, I can help minimise or even resolve symptoms and improve your overall health.

We’ve also recently added another string to our bow. With our Home Office Ergonomics service, we review your home working arrangements and make suggestions for improvement to help minimise the impact on your physical (and emotional) wellbeing.

Relief from back pain at  home – Tips for self-help

Last August I wrote about back pain and millennials – some top tips for prevention. These are useful guidelines for us all and you can read them here.

If you are in pain, please don’t suffer in silence. Early diagnosis and treatment can help with recovery and get you back to usual activities more quickly. Osteopaths are considered essential workers.  As such, I was vaccinated against Covid-19 in January. I also undertake weekly Rapid Flow Antigen Tests to ensure I’m Covid free. I can continue to treat patients in accordance with government guidelines through lockdown. So, please do get in touch.

 

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Osteopathy and the value of face-to-face contact

Osteopathy face-to-face

This year, the healthcare sector (along with many other industries) has been forced to embrace online technology in a bid to stop the spread of COVID.  GP surgeries and hospitals have conducted video diagnoses.  Some Osteopaths and physiotherapists have provided virtual exercise sessions. Telemedicine – caring for patients remotely without a physical therapist and patient present in the same room – is all around!

There are certainly some positives to telemedicine. It has enabled providers to see more patients in a shorter amount of time. It has also cut down on travel for patients and has been crucial in stopping the spread of COVID.

But as an Osteopath with more than 20 years’ experience, I have no doubt that Face-to-face appointments, a physical examination and hands-on treatment is preferable.  In many cases, I believe that arriving at an accurate diagnosis is compromised when the medical practitioner is unable to physically assess the patient.

Osteopathy and face-to-face contact

At an initial consultation I spend around 30 minutes taking a detailed patient history.  I note the patient’s lifestyle factors, both physically and emotionally.  Then I move on to a physical examination. This is very difficult, if not impossible, to achieve with Telemedicine

Just last month, the value of face-to- face and hands-on contact was reinforced.  Patient X visited me after two trips to a local hospital with lower back and abdominal pain. Both times she was sent home without being examined.  Painkillers were prescribed.

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 urethra.

The power of touch

Another reason why physical examination is key is because palpation  and touch can help with recovery.

This can be seen in the recent case of Patient Y – who fell and fractured her arm in two places earlier this year.

Bone fractures heal of course. But it’s the soft tissue aspect of the injury that can take longer to repair. However, palpation, moving, stretching and massaging the soft tissue, combined with remedial exercises can help with the recovery and range of movement.

In fact, Patient Y came to see me because she was struggling to complete the home physio exercises prescribed virtually by the hospital.  She was also experiencing some discomfort.

The next day she emailed me: “Following my appointment with you I had a virtual physio session as a follow up to my hospital treatment. The physio asked me to move my arm to check the range of movement,  She was astonished to see that I could raise my arm to its full height.

“She said she was extremely surprised to see such a recovery in the movement after only eight weeks.  I explained that following my treatment with my osteopath, Robin Kiashek, my range of movement had significantly improved and that I had certainly not been able to raise my arm to its full height before I visited you.  Thank you, as always, from one very satisfied patient!”

How we are keeping you safe

My osteopathic clinics are able to remain open despite the tiered approach England finds itself in. This includes Tier 3.  So, we can continue to provide hands-on treatment and psychical examinations in a safe environment.

Both clinics are operating under a strict COVID-10 health and safety policy. This includes:

  • Use of face masks, disposable apron and gloves during consultations which are changed between patients.
  • Internal cleaning of clinic
  • Full sanitisation and disinfection fogging throughout the week
  • Social distancing
  • Regular deep cleans of touch points like buttons, light switches and door handles

If you’re struggling with an issue and perhaps not able to get a face-to-face appointment then please do get in touch.  I’d be delighted to see if I can help to relieve your symptoms.

 

 

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Tension-type Headaches: How Osteopathy Can Help

Tension-type headaches

Headaches occur in an estimated half of all adults worldwide.   They are the third highest cause of’ time lost to ill health’ around the globe, according to the World Health Organisation (WHO).

It’s believed there are more than 150 different types.  But if the steep rise in Google searches is to be believed then it’s one particular variety that seems to be causing us a problem in 2020 – the tension-type headache (TTH).

What is a tension-type headache?

 This type of headache often begins during the teenage years and affects three women to every two men. The pain can last from 30 minutes to several days or may be continuous.

What causes a tension-type headache?

A TTH is often stress-related or associated with musculoskeletal problems in the neck. But there can be a number of contributing factors, including:

  • Anxiety
  • Emotional stress
  • Depression
  • Poor posture
  • Lack of sleep
  • Physical exhaustion

So, it’s probably not surprising that they are causing us a problem in 2020 given all that’s happened!

How can I ease a tension-type headache?

It’s wise to try avoiding the stressors listed above, learning relaxation techniques like breathing exercises or yoga and perhaps cutting out caffeine.

But, as Osteopath Robin Kiashek knows, trying to stress less is much easier said than done. Robin tells us: “Stress is something many of us feel at some point in our lives and it’s even more evident this year.  But stress isn’t just a mental thing. It can show in the body in a number of ways including shoulder pains and neck aches.  It can also manifest in the diaphragm, through the neck, into the temporomandibular joint and up into the skull.”

How would Osteopathy help relieve TTH?

Osteopathy can help address the underlying factors of TTHs. That’s because Osteopaths can examine the collective elements that could be contributing to the pain.

Robin Kiashek added: “I believe that physical and mental wellbeing are inextricably linked.  I work with my patients to get a full understanding of what’s going on in their life.  Then I can better understand how that might impact them physically and also rule out underlying pathology which may require referral for more specialised assessment.”

In practical terms, Osteopaths may use a variety of techniques, all of which could help ease headaches:

  • Gentle structural osteopathic techniques, including manipulation
  • Gentle soft tissue massage
  • Lymphatic drainage techniques
  • Trigger point therapy
  • Western Acupuncture
  • Tailored exercise and stretching programmes to include in your daily routine
  • Low Level Laser Therapy,

Robin added: “In many cases, gentle massage techniques to loosen any tight muscles and manipulation techniques can be used on the joints of the neck, thorax and back.  This can relieve the build-up of muscular tension that may lead to headaches”

Patient testimonials

Over the past 20 years, Robin has seen a huge number of patients for headaches.

One patient said: “I had been suffering from headaches since childhood. Over the years, these had become more frequent and debilitating to the point where it was most unusual for me to have a day free of headache.

“I was recommended to see Robin. Robin set about releasing the tension in my upper back and neck though a series of manipulations and cranial massage. He also gave me some shoulder and neck exercises to do at home.

“I still attend regular treatments with Robin and my headache frequency continues to subside. Robin’s approach has without question improved not only the quality of my life but also that of my family, who now have less frequently to endure a bear (literally) with a sore head.”

If you are suffering from TTH or any other type of headache please do get in touch. Robin would be happy to conduct a call under no obligation.

 

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TMJ disorders – Osteopathy can help: here’s how

TMJ disorders

According to a survey 68% of us confirmed that our stress levels have continued to increase over the course of 2020.

And it’s no wonder. This year has tested us all.

As a trained Osteopath with more than 20 years experience in the field, I know that stress can manifest itself in the body in many different ways. More recently, I’ve seen a number of clients suffering from a (TMJD).

What is the main cause of TMJ?

TMJD or TMD is not necessarily a well-known term, but it affects around one in 10 people in the UK.

TMJ stands for temporomandibular joint. This joint connects the lower jaw to the skull (or upper jaw) in front of the ear. A TMJ disorder is a condition affecting that joint and the muscles involved in chewing. It can also importantly affect the Trigeminal nerve, which is situated next the TMJ, giving rise to facial symptoms:

It has no definitive cause but can be brought on by over-clenching of the jaw and teeth, wear and tear of the inside jaw, injury or surgery, and stress, all of which has a physiological relationship to the neck and upper back.

According to Bupa, women tend to develop jaw conditions more often than men. It can occur at any age, but most people have them when they’re between 20 and 40.

TMJD symptoms

Symptoms include:

  • Jaw pain
  • Headaches
  • Clicking, popping and grating noises when chewing or opening the mouth
  • Earache
  • Neck/shoulder pain
  • Difficulty chewing
  • Locking of the joint
  • Facial and eye symptoms (see illustration of Trigeminal nerve distribution above)

It goes without saying that these symptoms can have a significant impact on a person’s lifestyle if left untreated. So, it’s worth seeking medical advice if symptoms are severe or long lasting.

It may be possible to alleviate the symptoms of a TMJD by eating soft foods, avoiding chewing gum and nail biting. The same could be said by completing daily Rocabado exercises, taught by Robin Kiashek, which helps to alleviate TMJ stress.

But Osteopathy can also be effective in easing the pain of TMJD by understanding the factors which may be causing the TMJD. Whether they are physical factors in the patient’s upper back, neck and/or emotional factors. Dental factors should be taken into consideration.

TMJ disorder treatment testimonials

But don’t just take my word for it. I have worked with dentist David Cook, BChD, at the London Holistic Dental Centre for more than a decade. David has referred his clients suffering from TMJ to me to help alleviate the pain.

David says: “I have worked with Robin for over 15 years and his skill and dedication have been demonstrated countless times. I treat a lot of facial pain and TMD and I have found his holistic approach is of enormous benefit to my patients, those that see him can expect a smoother, faster recovery and better long-term stability.

“He is an excellent diagnostician and his knowledge and approachability make him a valued member of my clinical team. As a dentist, I am subject to major spinal strain and can also vouch for Robin’s superb support in keeping my body straight, mobile and pain-free.”

If you’re a sufferer of TMJ, or have been suffering from the symptoms associated with this disorder, please don’t hesitate to get in touch or book an appointment.

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International Men’s Day 2020 – could masculinity be the death of men?

International Men’s Day on 19th November celebrates the positive value men bring to the world, their families and communities.  This year’s theme is ‘better health for men and boys’.

It goes without saying that as an Osteopath, health is a topic I’m very passionate about. But time and time again, I’ve seen first-hand how reluctant some men can be when it comes to opening up about their wellbeing.  Especially their mental health.

Men and their mental health

According to the latest stats, in England, around one in eight men have a mental health problem like depression, anxiety, panic disorder or obsessive-compulsive disorder (OCD). And sadly, male suicide hit a two decade high in England and Wales in 2019. With men accounting for around three-quarters of suicide deaths in the same year*.

In my line of work, it’s generally a physical ailment or symptom that brings patients to my clinic. But I’ve long been a believer in the close link between physical, mental and emotional health. And for us to function properly as human beings these need to be in alignment.

Luckily, unlike often overworked and under pressure GPs, I have the privilege to properly explore the background to my patients’ issues. So, we might find out that the origins of the longstanding neck pain coincide with a painful separation or an increase in stress at work. And for men particularly, these emotional stresses and strains are still not something they often talk about.

Seeking help for the physical

But when emotional issues go unaddressed they can often develop into physical ones. And that’s when men tend to act. The most common physical manifestations of emotional include:

  • headaches, backache or other aches and pains
  • grinding of teeth, especially at night
  • the ability to heal from physical injury – from simple to complicated

Big picture, little picture approach

Taking the time to work through a full history of how and when the problem started and what else might have been happening in a patient’s life, especially preceding the onset of symptoms, can be illuminating.

Sometimes, it may be appropriate to refer the patient for further psychological evaluation via their GP.  However, over the years, I have developed my holistic approach and this, together with the range of additional tools at my disposal, may help to determine and then treat the cause of a patient’s symptoms:

  • Naturopathy– based on the idea that the human body knows best how to heal itself naturally. We work with patients to identify factors that may be undermining their health and develop an individual plan to tackle problem areas.
  • Neuro linguistic programming (NLP)– enabling us to change our thought habits to enable us to alter how we feel.
  • Autogenic training– a potent relaxation therapy with powerful abilities in restoring, healing and developing mind and body. We teach patients a set of lifelong skills and exercises to use whenever and wherever they want.
  • Western Acupuncture– fine needles target trigger points associated with certain ailments to help with pain relief and so on.
  • Low Level Laser Therapy (or LLLT)–  low power or ‘cold’ laser light is used on problem areas to alter cellular function, improve outcomes and speed up the body’s natural healing process.

If you are suffering, please don’t suffer in silence. There are a range of charities to support the wellbeing of both men and boys. Or, if you are struggling with longstanding physical issues and might benefit from a holistic approach, please do get in touch.

*According to the Office for National Statistics (ONS)

 

 

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Arthritis – could Osteopathy help ease the symptoms?

Can an Osteopath help with arthritis?

In the UK, 10 million people live with the pain of arthritis every day.  This condition affects all ages, including children.  And as the weather cools, for some the pain of symptoms increases.

What are the symptoms of arthritis?

There are lots of different types of arthritis so symptoms can vary.  But more common signs of this painful condition include:

  • joint pain, tenderness and stiffness
  • inflammation in and around the joints
  • restricted movement of the joints
  • warm red skin over the affected joint
  • weakness and muscle wasting

What can be done to help manage the symptoms of arthritis?

 

Medical treatment

If you are suffering from these sorts of symptoms, then the most important thing is to get a medical diagnosis.  Then you know what you’re dealing with.  It is likely that, at some point, you may be prescribed medication to reduce pain or swelling or control the progression of the condition.  In some cases, joint replacement surgery may become an option.

Diet

If you have arthritis, it is particularly important to eat a well-balanced diet full of vitamins and minerals.  Some people find that making changes to their diet improves their arthritis symptoms. This may involve avoiding foods that are high in purines.  Also inflammatory foods, such as saturated fat and sugar.

Once of the most researched anti-inflammatory diets is the Mediterranean diet.

This focuses on:

  • olive oil
  • whole grains, fruits, and vegetables
  • lean meats, eggs, and fish
  • nuts and seeds
  • The diet also includes moderate levels of dairy products but limits sugar, alcohol, and red meat.

The Arthritis Foundation notes that a Mediterranean diet can reduce inflammation and pain in people with osteoarthritis and protect against fracture risk.

Weight management

Maintaining a healthy weight is important for us all.  Being overweight places additional pressure on the hips, knees, ankles and feet.  This can lead to increased pain and mobility problems for arthritis sufferers.  A study found that a one lb weight-loss lessens four lbs of pressure on the knees, per step.

Exercise

If your arthritis is painful, you may not feel like exercising.  It’s always important to listen to your body.  But being generally active can help reduce and prevent pain. It can also:

  • improve your range of movement and joint mobility
  • increase muscle strength
  • reduce stiffness
  • boost your energy

Strengthening and aerobic fitness training are the main types of exercise recommended for people with arthritis.  The key is to build up your strength and stamina slowly and steadily to avoid injury.

Sleep

We are all familiar with the many benefits of getting a good night’s sleep.  But sleep can also help us to manage pain better – vital for arthritis sufferers.  Not getting enough good quality sleep can lower our pain threshold.  And this could lead to:

  • increased pain from an already painful condition
  • pain from a condition that hadn’t been painful before
  • pain that was felt only in a particular part of the body becoming more widespread.

How might Osteopathy be helpful to arthritis sufferers?

Robin Kiashek is a qualified Osteopath and Naturopath with clinics in Soho and North London.  He has over 25 years’ experience.  And he is registered with both The General Osteopathic Council and The British Naturopathic Association.  There are several ways Osteopathy may be able to help people living with arthritis:

Exercise

Robin can advise on the type of physical exercise that would be most suitable to help you achieve your fitness goals.  Which can help contribute to weight management, with its associated benefits.

Pre and post-surgery

We mentioned previously that in some cases, joint replacement may be an option.  Osteopath, Robin Kiashek can work with you to help improve the strength of the supportive muscles around the joint and your general fitness before surgery.  He may also be able to support you in your post-surgery rehabilitation.

Symptom management

Some people with arthritis find that the manual therapy performed by Osteopaths can help with their symptoms. Gentle massage, stretching and articulation of the joints has been shown to help to reduce pain and stiffness.  This has a knock-on effect on the ease with which you can perform daily tasks and activities.  Robin may also give you exercises to do at home as well as general lifestyle advice.

This is what one person living with arthritis had to say about being treated by Robin Kiashek:

“I make my living as a pianist, so it was a real disaster to be afflicted by severe osteoarthritis in thumb and fingers for a number of years.

“I have received various practitioners’ many attempts at treating my symptoms through physio and injections, wax baths and splints.  However, when Robin introduced sessions of cold laser treatment to my sore joints, I was shocked and delighted at the almost instant reduction of swelling and pain.  I receive regular treatments and now take on a full amount of playing work. I’m delighted and thankful to have discovered this treatment!”

If you feel that you may benefit from Osteopathic treatment, you can call on 020 8815 0979.  Or click here to request an appointment with Robin Kiashek.

 

 

 

 

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E is for exercise. And endorphins.

Exercise and Endorphins

As a regular (three days a week) swimmer I was extremely pleased when my local pool reopened last month.  Like many, I did my best to keep up with my exercise over lockdown and managed to cycle regularly.  But the swimming left a hole.  Which I did my best to fill with donuts!

So as soon as it was possible, I was very keen to dive back in (sorry!) to my previous – and quite rigorous – exercise regime.  And the same can be said of many others if the number of exercise related injuries I’m seeing is anything to go by.

So, it seems timely to remind you about the need to be kind to yourselves.  We’ve been through a lot this year.  And it’s not over yet.

Here’s my top tips for exercising your way to the end of 2020:

  • There’s been much talk of pivoting during this pandemic (mainly in relation to businesses I know). If you’ve had to pivot your usual exercising regime due to pool or gym closures – then please remember that a reasonable level of strength, ability or endurance in one discipline does not make you an all-rounder. Sports and activities put different requirements on your muscle groups.  You WILL need to adjust your expectations of what success looks like.  I’ve been treating a very keen and talented young swimmer who took up running when the pools closed. Unfortunately, she set her expectations too high (basing them around what she could achieve in the pool) and attacked this new discipline far too rigorously.  The result – injury.  Which may now also impact her return to swimming.
  • We don’t know what’s to come in terms of restrictions or potential lockdowns and I’m seeing this lack of certainty manifest as anxiety and stress in my patients.
    Perhaps we need to reframe our thinking around exercise and try something different? Or, for those of us with a little more time now we’re not commuting, something extra?
    Could you fit in a yoga class?  Extend that dog walk?  Or organise a game of tennis – lots of local parks have courts that are easy and affordable to book.
    The physical benefits of exercise are well documented but the positive impact it can have on our mental health is also significant.
  • For those new to exercise -well done! Maybe you’ve started a walking or running programme or bought yourself a bike. Whatever method you choose – take it slowly.  Especially if you haven’t exercised your muscles for a long time.  There are many benefits to a slow and steady approach (both in terms of effort and frequency).  You are more likely to stay committed if you don’t feel your new hobby is taking over your life.  And less likely to injure yourself.  Which would put you straight back to square one.
  • A quick word about the exercising and the great outdoors. I know that we’re heading into Winter but don’t let that put you off togging up and heading out.  As the Walker and Author, Alfred Wainwright, said: “There’s no such thing as bad weather, only unsuitable clothing.” Outside exercise doesn’t need to mean running or cycling – a good long walk can be a very sociable option and for those lucky enough to have outside space – some vigorous gardening can really burn the calories.
  • If there’s one thing we’ve all learnt this year, it’s how to interact online. There are thousands of online exercise classes available.  And many experts offering virtual training sessions.  Truly something for everyone.  But just a quick word of warning about following online workouts where there’s no interaction with the instructor.  Be mindful of form.  Especially if you’re lifting weights.  It’s easy to pick up injuries when weights are too heavy or lifted incorrectly. So, if you’re a beginner then a ‘live’ session, where the instructor can make sure you’re exercising safely is probably best.

If you are carrying a sports or exercise related injury then Osteopathy could help.

I can use a range of therapies alongside my Osteopathy to help get you back in form including Low Level Laser Therapy and Western Acupuncture.

I have two clinics – one in North London and one on Regent’s Street in Central London.  Please do get in touch to book an appointment.

 

 

 

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