Get Ready for the Ski Slopes

The ski season is well under way and it’s very important to properly look after your body when you are hitting the slopes.  Skiing injuries occur, not just as a result of falls, but also as it is a seasonal sport often the muscles are not used to the type of activity. If you will be skiing this season it is important to prepare, to help you stay safe in the snow.

Before going on holiday:

  • Keep moving – Improve your fitness levels. Spend time in the gym, in particular on the cross trainer and exercise bikes, rowing and step machines. Core exercises such as plank, lunges and squats will all get the right muscles working.
  • At the very least going for a brisk walk will help improve cardiovascular health. Other tips such as taking the stairs instead of the elevator, walking to work etc., any chance you can to get the heart rate up.
  • Improve your flexibility by taking the time each day to stretch, especially after exercise.
  • Balance is key, if you have access to a wobble board then use this to improve balance, if not you can try standing on one leg, you can even multitask and do this whilst brushing your teeth or doing the washing up!
  • Get your posture and spinal function checked out by one of our chiropractors. You may even find this improves your technique on the slopes as you will be more balanced. Chiropractors will check your spine and use specific manipulations and mobilisations to remove any restrictions or fixations helping you to move more freely. This again helps to prevent injury.

During the holiday:

  • Make sure to warm up before hitting the slopes, and finish off the day with a good stretch.
  • Rest up – fatigue is one of the main causes of injury. Make sure to get plenty of sleep each night and take breaks during the day.
  • Increase energy intake – be sure to load up on carbs as required when exercising at altitude. Dried fruit, cereal bars and nuts are all good sources of carbohydrates.  Low carb intake can lead to fatigue and therefore an increased risk of injury.
  • Avoid dehydration – this is a common problem as fluid is lost more easily at altitude combined with the extra physical exertion of skiing. Apres ski activities frequently involve alcohol which will also dehydrate you. Make sure to drink plenty of water to keep you hydrated.
  • Appropriate equipment is key – well fitting ski boots and bindings, warm and waterproof clothing and helmets are all recommended. Those with little or no experience should always get advice from a qualified instructor.

Advice For Parents : Children Need to Practice Good Computer Ergonomics, Too

In the UK, 40% of 11 to 16 year olds have already suffered from back or neck pain which in most cases is a direct result of using a laptop, tablet or computers combined with carrying heavy schoolbags and not getting enough exercise.

This scary statistic really does sum up the importance of teaching kids good habits and how to achieve proper ergonomic posture to prevent injury when using computers for extended periods.

If children and adults in your home share the same computer workstation it is important to make certain that the workstation can be modified for each child’s use.  Computer workstations that don’t fit a child’s body during the developing years can have harmful physical effects that can last a lifetime.

Computer Ergonomics for Kids:

  • The chair should fit the child correctly. An ergonomic back cushion, pillow or a rolled-up towel can be placed in the small of the child’s back for added back support. There should be two inches between the front edge of the seat and the back of the knees. If possible the computer chair should have arm supports so that the forearms are supported..
  • Position the computer monitor so the top of the screen is at the child’s eye level. This can be done by taking the computer off its base or stand, or having the child sit on firm pillows or phone books to reach the right height.  Also make sure there is adequate lighting to reduce eye strain.
  • The computer mouse should be close to the keyboard and close to the edge of the table to prevent the child from sitting with an outstretched arm. Wrists should be held in a neutral position while typing and not angled up or down.
  • The child’s knees should be positioned at an approximate 90 to 120 degree angle. And the legs should not be dangling but rather the feet should be placed on a foot rest, box, stool or similar object for support.
  • Limit your child’s time at the computer and make sure he or she takes regular breaks every 45min during computing time.
  • Your child’s muscles need adequate hydration to work properly and avoid injury. Encourage your child to drink at least four 8-ounce glasses of water a day. Carbonated beverages, juices and other sweet drinks are not a substitute.
  • Also get in touch with the child’s school to make sure good workstations are in place and education on correct computer ergonomics is a priority.

Keeping your back strong and supple is the best way to avoid getting back pain. Regular exercise, maintaining good posture and lifting correctly will all help prevent future problems.

Mid Back Pain

Mid back pain refers to that which occurs between the bottom of the neck and the lumbar spine (lower back) and is also known as thoracic pain. The thoracic vertebrae articulate, or join, to the ribs and form the rib cage, or chest, which protects the internal organs.

Most commonly mid back pain originates from strain of the facet joints which lie between the vertebrae (bones of the spine), irritation of the muscles that attach to the spine or problems with the soft tissues, or at times the rib joints.

Mid Back Pain
These problems can arise from poor posture, sitting at a computer for prolonged period of time, carrying heavy backpacks, overuse injuries, or trauma from falls or rugby tackles.

Mid back pain can also be referred from the neck, or due to a more serious underlying pathology. Your chiropractor will carry out a detailed examination to determine the cause of the pain and refer to an appropriate healthcare professional if necessary.

Rib pain can occur as a result of injury, or inflammation of the muscles and joints that connect the ribs to the vertebrae of the spine, and to the sternum (or breastbone), at the front. It can also be a result of straining the joints of the rib cage from coughing or sneezing.

Chiropractic treatment is very effective for mechanical mid back pain. Treatment involves manipulations or mobilisations of the joints to restore normal movement and function and decrease muscle tension and pain.

Chiropractic treatment also works to correct postural changes and often exercises to increase core strength and stability are recommended. This all helps to improve function and general wellbeing.

Case Study Headaches

Did You Know We Treat

Headaches?

  • Approx 90 % of headaches are caused by loss of movement in the vertebrae (bones of your spine) in your neck and tightness in the neck/shoulder muscles.
  • Unlike painkillers, chiropractic treats the underlying cause of the pain, not just the pain itself.
  • Chiropractic treatment will free up stiff joints and relax the affected muscles taking away the cause of the headache.

Case study:    

A 57 year old gentleman came to the clinic recently complaining of lower back pain. During the case history he happened to mention that he had been getting daily headaches for 22 years! And was taking 8 paracetamol every day! (That’s 2920 painkillers a year!!)

During the examination stiff joints and very tense muscles were identified in his neck, and it was decided to treat his neck as well as his lower back.

After 3 weeks’ treatment, he is now free of these daily headaches!

DO YOU KNOW ANYBODY SUFFERING FROM HEADACHES?

Ask them to give us a call! (0141 570 0090)

Floyd (the clinic dog)

Floyd is a rescue dog and joined us in 2014.

He is a chocolate coloured working cocker spaniel and he keeps Frida company in the kitchen and garden of the clinic. He needed a little training but at times we do wonder who is training who as everybody in the clinic is now an expert at playing ball and fetch!?!

Garry (Massage Therapist)

Garry is a personal trainer as well as a (damn good) massage therapist. He specialises in DEEP remedial and sports massage and gets right into all those knots and sore/tight muscles. He has done massage on some of the Glasgow Warriors and some of the Scottish rugby ladies who found it reduced pain as well as improved their performance.

Garry may also give you some stretches to be done at home.

Before retraining to become a massage therapist Garry was a cheese merchant for more than 20 years. He definitely knows his ‘Blue Murder’ from his ‘Crowdie’ and what tipple to have with them.…… feel free to put this to the test during your session and please do bring all those cheesy jokes with you 😉

Emmie (the clinic dog)

A black working cocker spaniel named after Emmeline Pankhurst as this little dog has attitude! Although spending much time in the kitchen and garden, Emmie loves a visit from anybody attending the clinic and will happily give a paw! She takes pet-therapy to  higher level!

Lesley (Receptionist)

Lesley lives in Bearsden with her husband, two kids and her babies – the two cats, Peachy and Sherman !

She used to be a Bank Manager and will get us all into trouble if the petty cash is as much as 50 pence out!

Lesley is a very positive person, always happy and smiling. So if you’re having a bad day just pop in and she will have you cheered up in no time

10 Tips for Back Pain Prevention

1. Regularly exercise. 45min of moderate to fast walking daily (without a bag) is one of the best types of exercise you can do for your back. Also helps to clear your head.
2. Stick to a healthy diet with plenty of fruit/veg. Make your plate colourful.
3. Maintain good posture. Avoid slouching and low soft seats. And keep your feet on the floor
4. Warm up and cool down before and after physical activity.
5. Keep your backpack or shoulder bag as light as possible. Take out what you don’t need.
6. Don’t sit for more than an hour without getting up for a wander around or a stretch.
7. Never cradle the phone between your neck and shoulder or sit with your head down while on your phone or tablet ( put a couple of cushions on your lap and pop the phone/tablet on top bringing it up to eye level)
8. Sleep on your back or side, avoid sleeping on your stomach.
9. Invest in a good chair that suits your height and a good pillow and mattress. Money well spent.
10. Have regular spinal check-ups to catch issues early ( a bit like dental check ups). If you are in pain for more than 2-3 days, get checked over.