Before we look at the new treatment, let's look at a few facts about migraines. There are two types of migraine:

1. Classical migraine is when you have a warning sign, known as aura, before the migraine begins. About a third of people with migraine have this. Warning signs may include visual problems (such as flashing lights) and stiffness in the neck, shoulders or limbs, tingling sensation in the limbs, difficulty in co-ordination or speaking. 

2. Common migraine is when there is no aura.

Here are a few migraine facts.

• Migraine is the cause of 20 % of all headaches.
• It affects 15% of adults in the UK.
• They affect women more frequently than men.
• Usually first present before 40 years of age.
• This type of headache occurs when blood vessels of the head and neck constrict, resulting in a decrease in blood flow to the vessels, and then subsequently dilate causing pain.
• Migraine is usually experienced as a severe throbbing pain at the front or on one side of the head. Some people also have associated feelings of sickness and sensitivity to light and sound, sweating, tummy pain, feeling very hot or cold.
• Commonly lasts from a few hours to one or two days in some cases.

​​How is migraine diagnosed?
Your GP or therapist will ask you about history of any previous illnesses, family background, diet and lifestyle. They will ask for information about the headache, its length, duration, location, associated features, quality and causative factors.

Treatments

• Medically there are various treatments available for relieving acute attacks, starting with over-the-counter painkillers such as paracetamol or ibuprofen. These are most effective if taken as early as possible into the attack, preferably in a soluble form.
• Triptan medicines such as sumatriptan (Imigran orZomig). They cause the blood vessels around the brain to contract (narrow), as it is the dilating of blood vessels that causes the pain.
• There are also preventative medications such as Beta-blockers eg propranolol, amitriptyline (antidepressants)but are seen to be useful for migraines
• Identify and avoid trigger factors.

Natural treatments 
These include:-

• Osteopathy – to look at the body structure, in particular the head and neck for areas of tension or restriction of movement to the neck, but often involves the back too. Often there are preventative measures that can be advised upon to help manage migraines

• Physiotherapy – looks at the structure of the neck restriction of movement.
• Acupuncture – looks both to relieve tension and pain felt from a migraine, often there are preventative measures that can be advised upon to help manage migraines.

New Treatment for Migraine
A new preventative drug - Erenumab, could help those suffering from the most hard-to-treat migraines. It is sometimes possible for people to use an “abortive” medication, which, when taken early, can arrest the migraine process. For many patients, a preventive medication can decrease both the frequency and the severity of the migraines. Researchers have been working for decades to develop a “targeted” preventive therapy specifically for migraine, and now we are finally close to having an exciting new treatment.

In a recent study, 246 people who had an episodic migraine were given injections of either 140 milligrams of Erenumab or a placebo once a month for three months. After three months, 30 percent of the people treated with Erenumab had half the number of headaches compared to 14 percent on placebo. Those treated with Erenumab also saw a reduction in the number of days they had headaches. The safety and tolerability of Erenumab was similar to placebo, and none of the participants taking Erenumab stopped treatment due to side effects.

Professor Uwe Reuter added: "Our results show that people who thought their migraines were difficult to prevent may actually have hope of finding pain relief. More research is now needed to understand who is most likely to benefit from this new treatment.”

​Vascular disease is the collective term for diseases of the arteries, veins and lymphatics. Every part of the body to which blood flows can be affected by it. It’s as common as cancer and heart disease and accounts for 40% of deaths in the UK, many of which are preventable.
Vascular disease is not fully understood, but once it occurs it is not possible to  reverse or stop it from occurring. We do however know what the main risk factors are that speed up the process of atherosclerosis (the build-up of fatty material called atheroma within the artery walls causing them to narrow) and make some people more likely to develop this condition. These are:

• Smoking
• Diabetes
• High Blood Pressure
• High Cholesterol
• Diet and weight

Vascular disease can also be a hereditary condition, so if you have a history of the disease in your family, please discuss this with your GP.

If you’re over 40 years old, you are entitled to a free health check, which is carried out by your GP or practice nurse. Based on the results of your health check, your GP or nurse will advise you on what you can do to keep your heart and circulation healthy. Your GP will also consider whether you need to take medicine to protect your heart and circulation.

To get an indication of your potential risk and for pointers on how to minimise them, please try out the vascular risk checker. It only takes a few minutes to complete.Here is the link www.circulationfoundation.org.uk/risk-checker

STOP SMOKING
Smoking is the worst enemy of vascular disease and can increase the likelihood of developing the disease by 400%. It is very rare to find someone with arterial vascular disease who has not smoked at some stage in their life. It increases the risk of heart attacks, strokes and lower limb amputation.

It can be hard to quit, so getting support is important. Your GP can give you advice on how to give up, and information on stop-smoking services, nicotine-replacement products, and medicines to help you stop smoking.

Or you could try one of the following helplines or websites:
Smokefree – Phone: 0800 022 4 332.
Website: http://www.smokefree.nhs.uk

QUIT – Phone: 0800 00 22 00.
Website: www.quit.org.uk.

EAT HEALTHY
Eating a healthy diet can reduce your chances of developing vascular disease. A balanced diet can not only keep your weight, cholesterol and blood pressure under control, but it can also prevent against fatty deposits building up in your arteries. It can also reduce your risk of getting Type 2 diabetes.

Make sure you include plenty of fruit, vegetables and starchy foods, like wholegrain bread, pasta and rice, and reduce the amount of saturated fat, salt and sugar you include in your diet.
 

• Fruits and vegetables – There is good evidence that eating at least five portions of fruit and veg a day can lower the risk of vascular disease. Why not sign up to the Change 4 life Fruit & Veg Boost and receive FREE recipes, useful hints and tips and shopping advice! See the website here.

 

• Fats – We all need some fat in our diet; it is a good source of energy and provides essential fatty acids which our bodies cannot make themselves. However, eating too much saturated fat, can raise the level of cholesterol in your blood and increase your risk of vascular disease. Try cutting back on the total amount of fat you eat and replace saturated fats with monounsaturated and polyunsaturated fats.

 

• Salt – Eating too much salt can raise your blood pressure. By reducing the amount of salt you consume you can lower blood pressure and reduce your risk of vascular disease, heart attack and stroke.

For more information and tips on eating a healthy diet, please visit http://www.nhs.uk/live-well/eat-well
 
EXERCISE
Exercise is key to vascular health too. Exercise keeps us all fit and healthy, and for patients with vascular disease it can be particularly important. Patients with peripheral vascular disease can improve their symptoms and ability to mobilise, by undertaking a specific exercise programme. Patients who require an operation, both major and minor, can improve their recovery rate by being fitter and healthier beforehand. Could this be the right time for you to increase your level of exercise? Start with simple goals, and slowly build up your own exercise regime.

For more information on the benefits of physical activity please visit the Physical activity guidelines for adults
https://www.nhs.uk/live-well/exercise

Chronic Fatigue affects around 250,000 people in the UK and often diagnosed under a range of conditions including Myalgic Encephalopathy (ME) and Chronic Fatigue Syndrome (CFS). But while the exact cause is not known (it can occur in a wide age-range and types of people), three times as many women are affected than men. Many feel their condition was linked to a viral infection such as Glandular Fever. Trauma, stress and mental exhaustion are also considered to be other possible triggers for Chronic Fatigue.

Symptoms can differ from one sufferer to the next, but many experience persistent severe tiredness, muscle and joint pain, poor quality sleep, gastric disturbances, poor memory and concentration. For some the symptoms can be mild and the condition managed by careful scheduling of activities and allowing time to rest. In more severe cases, Chronic Fatigue limits the individual to all but simple tasks and can have a dramatic impact on lifestyle. Severe Chronic Fatigue is quite rare with most sufferers experiencing mild to moderate symptoms.

Diagnosing Chronic Fatigue involves first ruling out any other conditions that may be causing symptoms. If symptoms persist for more than four months in adults and three for children and young adults, then a doctor is likely to diagnose Chronic Fatigue.

Treatment for Chronic Fatigue often involves a multi-discipline approach as people respond in differrent ways

​
SELF-HELP - http://www.centreforcomphealth.co.uk/chronic-fatigue-syndrome-self-help.html

We hear a lot about the benefits of mindfulness for our health and well-being these days, and as every golfer knows – it’s pretty useful on the course as well. But does it require months of study and practice to be able to apply it to your game?
 
The good news is… no. Of course, the more you practice any skill, the better you will get, but it’s possible to become mindful in a second, or as I prefer, the old-fashioned term, to get into the 'here and now' or ‘the moment’. And do you know what? Golfers are usually pretty good at being in the moment... with a little practice.

Here's an example of a simple procedure you can apply for every shot you play, whether driving, chipping or putting. It's about breaking the shot down into individual parts so you don't have to think about a thing that isn't relevant at each particular moment in time.

Let's imagine you're around 80 yards from the green. What needs to happen to get the ball into the hole?

1. So first you need to select the club most appropriate to the shot - you're not playing the shot yet, only playing it through in your head.
2. Next you need to line up the shot, obviously taking into account the conditions of the day - but remember, you're not playing the shot for real yet, you're just assessing up the situation.
3. Then you take your position over the ball, all nicely lined up as you worked out in step 2. Some like to maintain a visual of where they want the ball to land, and as long as this helps you stay in the moment without it being a distraction, then this is fine.
4. Now you're ready to swing the club. You don't have to think about the choice of club because that's already done in Step 1. You don't have to think about the direction you're aiming, as you've already done that and in the right line, a la Step 2.
5. Now just swing :0)

​The key to being in the moment (or mindful if you prefer) is to focus only on the current task in hand. By not getting ahead of yourself, or by not worrying if you've got the right club once you've made the decision, keeps things simple.

From a physical point of view, it also reduces inappropriate muscular activity and therefore minimizes the chances of miss-hitting. If you've got unnecessary thoughts going through your head, you'll have corresponding muscular responses. For instance, if you're worried you're going to fluff the shot, your neck and shoulders will tighten and your shot WILL suffer.
When you're over the ball, you don't need to be distracted by thoughts of what might happen next - this isn't being in the moment and WILL have a negative impact on your shot.

By taking your time and focusing ONLY on what you're doing at that moment, can bring about a stillness, reducing the traffic firing up and down your spinal cord that will only interfere in your thoughts and movement.

Go on, give it a go and see if this simple technique makes a difference for you.

Post by Roy Palmer, our Alexander Technique Teacher and author of Golf Sense.

​When you’ve looked forward to that dream getaway for so long, the last thing you want is back pain to ruin it but the combination of being out of your usual routine, travelling and sleeping in a different bed can often play havoc with your back.  All too often we as practitioners hear our patients coming in to us having been on holiday, hoping to have a stress free, relaxing time, but instead have developed back pain whilst there,  putting somewhat of a dampener on their ever needed break.

The reality is that most back injuries are not caused from activity based holidays but from the relaxing ones. Our backs are designed for movement so, our normal movement patterns of travelling to work and moving around is something most backs like. However, the risks associated with going on holiday don’t just start when you arrive.

​Holiday risks start pre-holiday with the build-up of stress, trying to fit things in at work and longer hours or getting things ready at home, sorting the pets out, etc. Getting the cases out of the loft, the packing, repeatedly bending over suitcases, then once packed there’s manoeuvring them downstairs and lifting them into the car….. Even before you’ve left the house those aches and pain can start to rear their heads!

Sitting rather crammed in a car, train or plane for a number of hours can allow even the healthiest of  spines to stiffen a little, as can taking cases and bags  on and off trolleys and luggage carousels at ungodly times of the day will also take their toll. So all in all travelling on holiday offers the perfect conditions for back problems.

Other injuries occur thorough changes in movement patterns or due to the unaccustomed activities such as water sports, beach sports and general splashing about with children, while a preventable offender is sunbathing. Sun beds are notorious for poor support for the back, where lying on your tummy puts pressure through the lower back, and is made even worse by leaning up to read a book. The occasional dip in the pool to cool off does little to help counter this. Similarly when you’ve had a relaxing, relatively inactive day you then climb into bed where the back can suffer more punishment. Hotel beds are often unsupportive allowing your back to sag. However sometimes beds can be too hard and then not really be supportive either, the same can be said for pillows.

So, what can you do to prevent back pain on holiday?

The very first steps to packing...

• Baggage selection - buy the lightest case/bag possible that has wheels; hard cases can sometimes weigh a lot before you even start to fill them.  
• Two cases are better than one. It’s always better to take two lighter cases than one heavy one; it allows a better weight distribution.

Before you leave the house...

• Pack your suitcase at a comfortable height to reducing the bending and do this well in advance to avoid last minute stress. If you’re the type of person who takes a long time to pack do it in stages.
• When picking up your bags bend from the knees not waist when lifting and avoid twisting and stretching while holding the bag.
• If you have a comfortable pillow and there’s room in the case take it. 
• Use a rucksack rather than shoulder bag as hand luggage.
• Have a good night’s sleep the night before you leave as being tired increases your risk of injury.

If you’re driving to the airport or to your destination…

• Relax at the wheel, as this reduces stress on the spine and allows your seat to take your weight.
• Take regular breaks. Stop and stretch your legs (and arms!) at least every two hours.
• If you are stuck in traffic, exercise in your seat. Try buttock clenches, side bends and shoulder shrugs and circles – sounds daft but it really does help!
• Leave the tight clothes at home. They restrict your movement and feel less comfortable.

When at the airport…

• Use a trolley if you can but make sure the wheels move freely and that it’s not difficult to manoeuvre. 
• If using a case Push, don’t pull!  Pulling this makes the upper body twist. If possible, push the case in front of you.

When in the air…

• Drink plenty of water, minimize the alcohol don’t get dehydrated as it can exacerbate pain.
• Exercise whilst in your seat, shoulder shrugs, buttock clenches and foot circles, and get up and about as often as you can.
• If the seat isn’t supporting you put a rolled up jumper into your lower back if needed.

Movement is an elixir for backs…

• Backs are designed for movement and hate being still. First thing in the morning, before it’s too hot, go for a half hour walk or swim to wake up your back muscles and get those the spinal joints moving that have stiffened up overnight.
• If you spend a lot time on a sun bed then make sure that you change your position frequently. Try not to lie on your tummy with your back and neck arched back when reading. Instead keep your head and neck in a neutral position. Change to a chair throughout the day so you are not on the sun bed for more than an hour at a time, or less if you are already experiencing pain. 
• At periods through the day do some simple back stretches every couple of hours. The exercises will keep the back joints mobile and muscles supple.
• There are many types of activities that are also likely to help. If you can find any aquaerobics, fitness classes, yoga or Pilates then sign up and give it a go, it’s all movement for your back. Even exercise like tennis, cycling and water sports can help. Just don’t overdo it and start gently if you’ve not done it before.

How to make the best of a poor bed…

• Back pain is often caused by a poor mattress; after all you’re on them for a long time. If the bed is too hard putting a duvet under the bottom sheet can help soften it up a bit. It the mattress sags or is too soft then pulling it off the base and onto the floor may improve matters. The final resort, you can always complain.

Treatment for back pain whilst abroad…

• Massage is widely available in resorts and might be an option, but it needs to be somebody with the relevant qualifications and if you are in quite a bit of pain, placing a pillow underneath the tummy is often a safe bet to support the back, whilst having a massage. 

If the pain is more serious back pain you would benefit from seeing a local osteopath or physiotherapist, or even local doctor but do check their qualifications.

Happy Holidays
Jane

The UK is currently enjoying a great summer, but for around 20% of the UK population who suffer from hay fever, the irritating symptoms of the allergy will make for this a miserable time of year. Even though hay fever doesn't pose a serious threat to health, it can have a negative impact on a person's quality of life. People with very severe hay fever often find that it can disrupt their productivity at school or work.

​WHAT CAUSES HAY FEVER?
It is caused when the body makes allergic antibodies to certain substances, such as pollen, house dust mites or mould, which are known as allergens.

Grass pollen is the most common allergen (May to July), but tree (February to June) and weed (June to September) pollens can also cause the allergic reaction we know as hay fever. In perennial allergic rhinitis the symptoms continue all year round and usually relate to indoor allergens, such as house dust mites, pets, including birds, or moulds.
 
WHAT ARE THE SYMPTOMS?

• Itchy eyes/ throat
• Sneezing, blocked/runny nose
• Watering, red eyes (allergic conjunctivitis)
• Headaches, blocked sinuses
• Shortness of breath
• Tiredness
• Asthma attacks
• The sensation of mucus running down the back of the throat, which can also be a symptom, is called ‘post-nasal drip’

These symptoms may become more severe when the pollen count is high.
 
HOW DO I MANAGE HAY FEVER?
These unpleasant and sometimes debilitating symptoms can be relieved by avoidance of the allergic triggers and the use of antihistamines:

• Monitor pollen forecasts daily and stay indoors wherever possible when the count is high (generally on warmer, dry days). Rain washes pollen from the air so counts should be lower on cooler, wet days.
• On high pollen days, shower and wash your hair after arriving home and change your clothing.
• Avoid drying washing on a clothes-line outside when pollen counts are high

 
If your hay fever is causing you misery, and you’re not seeing improvements in your symptoms despite trying to avoid the common triggers and popping those antihistamines, there are also more proactive ways to tackle your seasonal scourge, such as Acupuncture. A spokeswoman for the British Acupuncture Council said

"every summer, each practitioner in the UK will treat at least two or three hay fever sufferers, the symptoms can be helped quite substantially".
 
HOW ACUPUNCTURE MAY HELP
Acupuncture may help to relieve pain and congestion in people with allergic rhinitis and has been used in China and other eastern cultures to restore vitality and alleviate the symptoms of allergic reactions for over 2,500 years. By inserting fine needles into the channels of energy which run underneath our skin, an acupuncturist can stimulate the body's own healing response and help restore its natural balance. The acupuncture treatment may include needles around the nose and sinuses, but may also include other body areas such as hands and feet. These techniques are very gentle and use very short fine needles and can be performed with very little or no discomfort.

If you are suffering with hay fever and would like further information on how Acupuncture may help you, please contact us at the Centre for an appointment.

11-17th June

One man in 10 now has diabetes and in middle-aged men the disease is expected to increase sharply in frequency over the next 20 years.

What Is Diabetes?
Diabetes is a disease in which your body cannot produce enough insulin, cannot use insulin, or a mix of both. In diabetes, sugar levels in the blood go up. This can cause complications if left uncontrolled. 

The two types of diabetes are – Type 1 where people’s body do not produce insulin caused by an auto immune reaction, where the immune system attacks the cells producing insulin in the pancreas and is often diagnosed in younger age, and Type 2 diabetes is where the body often develops a resistance to insulin, i.e the body still produces it, but the body has an inability to react to it. Most of the increase in diabetes in the last 20 years is of Type 2.
Diabetes Symptoms

Early symptoms of diabetes are often undetected because they may not seem that serious. Some of the mildest early diabetes symptoms include:

• frequent urination
• unusual fatigue
• blurred vision
• weight loss, even without dieting
• tingling or numbness in hands and feet

The potential health consequences are often serious. Diabetes raises the risk of cardiovascular disease and can cause problems with your eyes, skin, kidneys, and nervous system (including nerve damage, or neuropathy). Diabetes can also cause erectile dysfunction (ED) and other urological problems in men such as inability to control urination, and urinary tract infections.

Fortunately, many of these complications are preventable or treatable with awareness and attention to your health.
Risk Factors in Men 

Many factors can increase your risk for experiencing complications from diabetes, including:

• smoking
• being overweight
• avoiding physical activity
• having high blood pressure or high cholesterol
• being older than 40

Quitting or reducing smoking, exercising regularly, and maintaining a healthy weight are all highly effective ways to prevent the onset of diabetes. 

Lifestyle Changes
Certain lifestyle choices can greatly impact your physical and mental well-being if you have diabetes:

• Balancing your meals with an even mixture of starches, fruits and veggies, fats and proteins can improve your bodily health and delay the onset of diabetes symptoms. 
• Avoid excess sugar, especially in carbonated drinks like soda and sweets. 
• Keep a regular exercise schedule and manage your blood sugar within your exercise regimen. This can allow you to get the full benefits of a workout without feeling shaky, tired, dizzy, or anxious. 

A recent review article in the World Journal of Diabetes looked at studies about Type 2 diabetes and exercise. The review found physical activity is one of the best treatments to control Type 2 diabetes. Exercise can reduce blood pressure, improve glucose tolerance, and reduce too-high blood sugar levels. 

An increasing number of people with diabetes are turning to yoga in an effort to keep their condition under control and improve overall quality of life.

It is well known that regular practice of yoga can help reduce levels of stress, enhance mobility, lower blood pressure and improve overall well-being. 

Stress increases the secretion of glucagon, a hormone responsible for increasing blood glucose levels in the body. Stress also has the effect of elevating cortisol, which in part is responsible for increasing blood pressure. Therefore controlling mental stress (stress management) is one of the keys of diabetes treatment.
 
Yoga is considered to be a cost-effective option in the treatment and prevention of diabetes, with data from several studies suggesting that breathing techniques, meditation and body postures in yoga and other mindfulness-based programmes, train participants to invoke a relaxation response. This improves our sense of well being and reduces stress-related hyperglycemia and has a positive effect on blood glucose control and therefore the complications such as heart disease.
​
When you connect healthy eating with breathing and movement, you integrate the body and mind to bring a sense of stability and balance to the whole person.

9th – 17th June 2018

Did you know bike riding can boost your brainpower, relationships, health and happiness? Taking up bicycle riding could be one of the best decisions you ever make! Here are a few of the wonderful health benefits of cycling:

Obesity and weight control
Cycling is a great way to lose weight, as it raises your metabolic rate, builds muscle and burns body fat. Cycling burns between 400 and 1000 calories per hour, depending on intensity and rider weight.

Reduces cardiovascular disease
Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases such as stroke, high blood pressure and heart attacks.

Cancer
Many researchers have studied the relationship between exercise and cancer discovering that if you cycle regularly the chances of developing bowel cancer is significantly reduced.

Diabetes
The rate of type 2 diabetes is increasing and a lack of exercise is thought to be a major reason why people are developing this condition. Large-scale research in Finland found that people who cycled for more than 30 minutes per day had a 40% lower risk of developing diabetes.

Builds muscle
The resistance element of cycling means that as well as burning fat, it also builds muscle - particularly around the glutes, hamstrings, quads and calves. Muscle is leaner than fat, so people with a higher percentage of muscle burn more calories even when sedentary.

Sleep better
It probably goes without saying that tiring yourself out on the bike will promote better sleep. Cycling calms anxiety, and anxiety is a symptom that you may not be sleeping enough in the first place. “Exercise can calm anxiety, which is one key cause of insomnia,” says Dishman. He hypothesizes that a positive effect on brain serotonin circuits - which occur naturally with exercise and are mimicked in some long-term sleep aids.

Boosts brain power
Exercise has been repeatedly linked to brain health – and the reduction of cognitive changes that can leave us vulnerable to dementia later in life.

A 2013 study found that during exercise, cyclists’ blood flow in the brain rose by 28 per cent, and up to 70 per cent in specific areas. Not only that, but after exercise, in some areas blood flow remained up by 40 per cent even after exercise.

Improves mental well-being
There are so many ways that exercise can boost your mood: there’s the basic release of adrenalin and endorphins, and the improved confidence that comes from achieving new things. Cycling combines physical exercise with being outdoors and exploring new views. You can ride solo – giving you time to process worries or concerns, or you can ride with a group, which broadens your social circle.

Getting your body set up for biking
Whilst there’s much money to be spent out there on getting your bike set up right, there are equally important principles to getting your body set up right too, especially if you want to remain injury free.

For a long while now there has been much talk of upper body strengthening and core strengthening exercises, all of which are very valid. However, the one element that is often missing is the way your body patterns are set up and how well they function.

All too often we are completely unaware of how bad our movement patterns are, in which case strengthening them will only allow us to use them badly more strongly! Small asymmetries and deviations out of the normal planes from front to back and side to side, can have a huge effect on efficiency and power to cyclist and also increase their risk of injury.

There are some very simple principles that the discerning cyclist should follow:

• Train to keep the pelvis level in a consistent position by accessing the gluteal muscles in the buttock.
• Learn to flex the hip without bending the spine from side to side.
• Learn how to keep the knee aligned with their hip.

A secure trunk, with low-effort abdominal activity, will allow you to breathe normally as you cycle. Compressing the body in a sprint situation will give you a short-term blast of power, but this strategy cannot be sustained in long road races. Therefore, those engaging in these longer events should develop independent trunk control so that they are not over-dependent on their arms for stability and so that they do not restrict their rib cage expansion by overusing the oblique abdominal muscles.

A selection of typical injuries might be:

Achilles tendonitis (tendinopathy) – This is an overuse injury resulting in pain weakness, localised swelling and stiffness and is caused by repeated micro trauma to the tendon. Other causes of Achilles tendonitis are poor bike set up and improper position of shoe cleats. 

Knee Pain – The knee is the most common site for overuse injuries in cycling. Patellofemoral syndrome (cyclist's knee), patella and quandriceps tendinitis, and iliotibial band friction syndrome are a few of the more common knee overuse injuries. The first three mentioned involve pain around the kneecap, while the last condition results in outer knee pain.

Broken Clavicle or Scaphoid – These two bones are the most commonly broken during a crash. The clavicle (collarbone) and the scaphoid (carpal bone at the base of the thumb) are the weak points that absorb impact when the arm is extended to brace during a fall. 

Saddle Sores – Cycling long hours in the saddle causes friction of your sit bones against the seat. Old shorts and having your saddle too high are also common causes.

Lower Back Pain – Poor bike set up and long hours in an aggressive riding position are the major culprits, leading to lower back pain from cycling. Excessive flexion in the lumbar region of the spine can lead to more serious conditions involving nerve entrapment and sciatica, which require medical attention. Read more here.

Neck Pain – Pain in the neck often involves tightness in the upper trapezius muscle found in the neck and shoulder. These muscles commonly become fatigued during cycling from having to hold the weight of the head in extension for long periods of time. Poor bike set up, can cause pain so make sure you see a good bike fitting expert. Also, reduce tensing the shoulder muscles by loosening your grip on the handlebars and relax the shoulder muscles to prevent fatigue and tightness.

Wrist/Forearm Pain or Numbness – Two common wrist overuse injuries, Cyclist's Palsy and Carpal Tunnel Syndrome, often due to sustaining pressure through the wrists / hand with straight arms, and therefore putting pressure through the nerves in hand and wrist. 

If you experience any of these common injuries we can give you advice at the centre so please contact us.

By Jane Morris, Owner of the Centre for Complementary Health

For more information on Bike Week see http://bikeweek.org.uk/

May is National Walking Month, so what better time now that the weather is getting better to talk about Nordic Walking as an alternative to taking a stroll in the park!
Nordic Walking is a full-body exercise that's easy on the joints and suitable for all ages and fitness levels. More than 10 million people globally enjoy this outdoor activity all year round.

What is Nordic walking?
Nordic Walking is based on using specially designed walking poles in a way that harnesses the power of the upper body to propel you forward as you walk. The technique is similar to the action of cross country skiing. It is a recognised way to turn a walk into a whole-body exercise.

Who is Nordic walking suitable for?
Nordic Walking is a very accessible activity and can be shared by people of all ages and fitness levels. Walking can range from gentle walks for people with health concerns, or for people who haven’t exercised in a while and for those who dislike traditional sports or gym activities. However at the other end of the spectrum it can also be approached as a workout walk; to gain higher fitness levels and is often used by athletes for cross training. It is also useful for injured athletes because the poles provide support whilst working to improve fitness as part of their rehabilitation. Whatever your age from 8 to 80+, you’ll probably enjoy discovering the benefits of Nordic Walking and how it can improve your quality of life.

What equipment do you need?
You'll need a pair of Nordic Walking poles (which are different to those used for trekking because of how the strap is used and the angle you plant them on the ground), walking shoes and appropriate clothing.

How will it benefit my body?
Nordic Walking combines the simplicity and accessibility of walking with simultaneous core and upper body conditioning. The result is a full body workout, which means you:

• burn up to 46% more calories compared to walking without poles, therefore improving tone and fitness
• release tension in the neck and shoulders
• improve your posture and gait
• strengthen your back and abdominal muscles
• reduce the impact on the lower body joints making you feel lighter in your feet and legs

As with other forms of moderate activity, Nordic Walking can help to lower your risk of getting chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke etc. When used as part of a regular exercise programme Nordic Walking will also help you to lose weight. 
 
What's the technique?
You move in a similar way to ordinary walking and swing your arms from your shoulder with your elbows straight – think of a soldier marching. To get the full benefits and avoid injury, you could start with lessons to get the basic technique.
 
Is Nordic Walking hard on your joints?
Nordic Walking is no harder on the joints than normal walking. It's an activity suitable for people with a range of joint conditions including osteo-arthritis (wear and tear arthritis) or for those who may be carrying some extra body weight. 
 
How do you get started?
Nordic Walking can be done in any location, city or countryside, but it's recommended that you learn the technique from a qualified instructor.

Most instructors also run local groups, which you can join for regular walks once you have learned the technique.

For further information visit the links below.
https://britishnordicwalking.org.uk/
https://nordicwalking.co.uk/

Nordic Walking specialist Neal Thomas in Brampton is always happy to help - more information can be found at hi website, please click here.

He can be contacted on 07887 845703
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Fibromyalgia is a long-term condition that causes widespread muscle pain, but the exact cause is unknown. Whilst the tissues do not appear to suffer from any damage, the pain and tiredness associated with it are very real. Currently there is no cure, but a lot can be done to improve and manage the symptoms – especially with the help of the patient's family and the family doctor and a supportive network of friends and therapists around.
Treatment tends to be a combination of medication, counselling and lifestyle changes – such as exercise programmes and relaxation techniques.
 
Fibromyalgia Medication
Several drugs may help with the symptoms of Fibromyalgia:

• Paracetamol and non-steroidal anti-inflammatory drugs (NASIDS) may relieve pain.
• Sleeping tablets may be used in the short-term if your sleep is disrupted.
• Drugs such as amitriptyline are often used for depression, to reduce muscle pain and improve sleep patterns in Fibromyalgia. Amitriptyline must be started at a low dose and slowly built up to the required level.
• Antidepressants, such as fluoxetine or paroxetine, may be prescribed if depression is a particular problem.
• Newer drugs such as pregabalin, gabapentin and duloxetine may help to reduce pain by altering levels of chemicals within the brain and nervous system.

Physical Therapies for Fibromyalgia
Physiotherapy and Osteopathy can help you to improve your posture, stretch and relax your muscles, and gradually help you to become more active. They can also advise you about relaxation and exercise techniques and general tips for helping you to manage your pain, such as pacing yourself and getting you to change the way you work.
 
Occupational Therapy
Occupational therapy can help you to manage your everyday jobs without increasing your pain or wearing yourself out – by using labour-saving gadgets.
Cognitive Behavioural Therapy (CBT) has some evidence to show that it may be helpful for Fibromyalgia sufferers.
 
Self-help for Fibromyalgia
There are many ways in which people with Fibromyalgia can make their daily lives easier:
 
1. Exercise
If you have Fibromyalgia your muscles will often be tense making them more prone to sprains and strains, so it's important to reduce muscle tension by stretching regularly. A physiotherapist or an osteopath will be able to advise on the stretching exercises that will be best for you.
Aerobic exercise improves fitness, reduces pain and fatigue, and helps to reduce excess weight. It should also improve your sleep. By ‘aerobic’ we mean increasing the circulation of oxygen through the blood, so any exercise that gets you breathing heavily and your heart beating faster is aerobic. Swimming and walking are particularly recommended for people with Fibromyalgia.
Increasing your exercise little by little will improve your fitness, flexibility and stamina.
 
2. Diet and nutrition
No particular diet has been proven to help Fibromyalgia, but we recommend keeping your weight within a healthy range by eating a balanced diet with plenty of fruit and vegetables.
 
3. Sleep
Poor sleep and developing specific painful points on the body are key features of Fibromyalgia. Research has revealed that people with Fibromyalgia often lose deep sleep. A study has shown that when healthy people were repeatedly woken from deep sleep, they started to develop the typical symptoms and tender points of Fibromyalgia.
So getting enough proper sleep appears to be important in the development and treatment of Fibromyalgia. The severe tiredness that often goes with Fibromyalgia is also due to this poor sleep pattern.
Dealing with sleep disturbance may also help with the physical symptoms.
 
4. Stress
Stress has a negative effect on pain, so when the stress levels rise, your pain will rise too. But equally, when the stress levels are reduced, then the pain is likely to be less severe and easier to manage.
There are also a range of complementary therapies such as aromatherapy, reflexology, indian head massage and acupuncture. All of these therapies may help as an adjunct, by improving your general well-being and therefore making you feel like looking after yourself and taking more self-care.
 
5. Support network
It is important with any chronic disease like Fibromyalgia that you have a good support network to call on. This might involve family, friends, your GP, any therapists that you know may help, and also any local Fibromyalgia support groups. Research has shown that having a good network that will provide advice and support is important in the management of Fibromyalgia. So let family members and friends know of the condition, so they can provide support if necessary.