Back pain is a frustrating and debilitating injury that is far too common these days. With what should be a happy and eventful holiday period, this would have to be one of the worst times of the year to suffer from it! So, we have gone ahead and developed this guide for you on how to look after your back and stay pain free this Christmas!
3. Start slowly and build up
After talking about keeping active over the holiday period keep in mind that if you haven’t exercised in a while then you’re better off starting slowly and gradually building it up. Avoid going all out in a game of tennis or backyard cricket if you haven’t played since last Christmas and be mindful to take it easy if you have had a previous injury recently!
5. Don’t ignore pain
If you do get pain over the holidays the worst thing you can do is ignore it and assume it will get better. If you do injure yourself or notice some pain please do not hesitate to contact Physio Fit to work out what the best way to deal with it is.
We are always here to give you help or advice. It’s always easier to deal with an injury sooner rather than later and get you starting off your New Year fit and healthy!
Everyone knows that as Christmas gets closer and the nights get warmer, the weekends get busier and it's not long before the social gatherings and parties pile up. A lot of these end up with females getting out their heels, and throw in some alcohol and you’re left with a dangerous combination often resulting in the ‘rolling’ or spraining of ankles. Luckily Jess from Physio Fit has come up with a few tips to keep your ankles safe (as she preps herself for an injury free holiday period!).
1. Yes mile-high stiletto heels look pretty but these are much less stable than their lower wedge counterparts. Try go for a wedge heel or lower heel where possible.
2. Before heading out try a few laps of walking around the house to make sure you’re actually able to walk in those heels without holding onto the nearest object. Nothing worse than getting to a party before realising you are walking like a baby giraffe.
4. Secure those feet in your heels; choose heels with ankle straps rather than heels that your feet are likely to slip out of.
5. If you do happen to roll your ankle, make sure you get it assessed! Delaying treatment or not getting treatment at all can lead to you being more susceptible to sprains in the future due to decreased ligament and muscles strength (and decreases your chances of being able to get back into those heels!
If you have any questions regarding ankle or calf pain including any questions about footwear then get in contact with our team of experts by calling Physio Fit on (08) 7226 9901 or email us at email@example.com.
Physiotherapists get asked a lot of questions regarding good and bad sitting postures as there is a lot of conflicting information out there on the internet these days. We get so many questions actually, that we run our own workshops and assessments for workplaces to help avoid a lot of back and neck pain that is 100% preventable - check it out at "Workplace Assessments".
So the short answer to the questions we get about posture is that although there are "better" or "more ideal" positions to sit in, there isn't actually a perfect or correct way to do it. This might come as a shock to many, but if you think about what you currently consider as the perfect sitting posture, I bet you couldn't really hold it for very long if you tried.
What can we actually do about it?
The main reason you experience discomfort from sitting is because of activities where you are so focused on something else that you lose track of the time and end up sitting still for a number of hours - work, exams, and online shopping are the usual troublemakers here... Because of this reason, staying pain free is actually more about the ability to change your position and keep moving as the time spent in any one posture is the biggest contributor to stiffness and soreness.
Depending on how your body currently feels along with any previous injuries, there may be more ideal ways for you to sit to either spread the load more evenly or take the pressure of currently sore areas, but this is unique to you and needs a thorough assessment first.
Tips to avoid sitting in one position for too long
If you have any questions regarding sitting or standing posture, including any aches or pains that you are currently experiencing then get in contact with our team of experts by calling Physio Fit on (08) 7226 9901 or email us at firstname.lastname@example.org.
Common ways the carpal tunnel will become inflamed are:
1. Volume: A large spike in use over a short time may cause fatigue and compensation (maybe like all that Christmas postcards we’ve been writing)
2. Repetition: Continual and repetitive use of the same hand and wrist motions may aggravate tendons and produce swelling
3. Positioning: Poor hand and wrist mechanics or positions in certain tasks may compress the carpal tunnel, pinching the nerves and tendons below
4. Pregnancy: Hormonal changes during this period often lead to changes in swelling too
5. Health Conditions: Diabetes, being over weight, rheumatoid arthritis and thyroid gland imbalances may be associated
So what can be done about it?
It starts with a thorough assessment. Physiotherapists are health professionals trained in anatomy and musculoskeletal conditions. We can help identify the site and severity of the median nerve irritation (because it may not always be at the wrist alone), and with some targeted treatment, the neck, shoulder and arm muscles can all be managed, resulting in less pain and discomfort!
Here are some key areas below:
What about the Median Nerve itself, can that be treated?
So get cracking (or should we say… gliding), those Christmas postcards aren’t going to write themselves!
Blisters are a common problem for many people, especially during the Christmas period where we tend to clock up a few extra kilometres while rushing around to get our shopping done!
There are many causes for blisters but the most common that we see are:
So how do we help avoid this issues from occurring?
If you have any questions about blisters, Steigen socks or anything else foot related, feel free to get in touch with the pros at Pod Fit Podiatry on (08) 7226 9901 or email email@example.com.
If your feet are already suffering, hit the button below and book yourself in to see one of the team!
by Joe Keain (About Joe)