Great Bike Adventure with CBRE

Posted on July 1, 2024

Great Bike Adventure with CBRE

Livewell recently attended the Great Property Bike ride hosted by CBRE for their clients and others looking to raise money for the superb charity, alzeimers society. This all took place at the Sandown Park Racecourse, Sandown Park is a horse racing course and leisure venue in Esher, Surrey, England, located in the outer suburbs of London. It hosts 5 Grade One National Hunt races and one Group 1 flat race, the Eclipse Stakes

The event was exhilarating, well planned and a great fun down out oganised by the incredible team at CBRE, combining the invigorating challenge of a bike ride of up to 70 miles, with a comprehensive event village feauring an area to enjoy the sun, listen to great music whilst eating a range of high quality food supported by our team providing the award winning LIVE|Recover, Recovery Hub which is a mobile recovery unit offering pre and post race/event recovery services. Participants gathered in the picturesque coastal city, ready to embark on a journey that was as much about fitness as it was about recovery and relaxation.

The day began with a scenic bike ride through the stunning towns and villages in Surrey, west London. Cyclists, both seasoned and novice, enjoyed the route that meandered through historic sites, and beautiful countryside. The ride offered a perfect blend of physical challenge and the opportunity to take in the beautiful surroundings.

Post-ride, participants were treated to a variety of recovery activities designed to rejuvenate and revitalise. One of the highlights was the ice plunge pods, especially in the scorching heat of 30+ degrees we saw on the day. All 4 ice plunge baths were in full use. Brave souls took the plunge, experiencing the invigorating effects of cold water immersion, known to reduce muscle inflammation and accelerate recovery. Complementing this were the zero-gravity chair experience, anti-gravity chairs with state of the art compression boots were also available, offering a unique way to relieve pressure from the spine and joints and aid in the natural removal of lymph through the lymphatic system, almost like a physical hands on lyphatic massage, but with the ability to drink a beer or glass of wine at the same time! This was a favourite among many, providing a sense of weightlessness and deep relaxation.

Our elite level advanced sports massage therapists were also on hand to provide pre event taping and strapping and also post race injury assessment and more importantly hands on sports massage. We had 4 professional therapists offering personalised treatments which helped ease muscle tension, release tight muscles, increase blood flow for healing and improve lymphatic drainage. If this wasn’t enough, the participants had the ability to relax in our stretch and recover zone where the use of hot and cold theraguns provided targeted relief to sore areas, while foam rollers, trigger point balls and therabands were on hand for participants to engage in guided stretch recovery sessions.

The event was not just about physical recovery but also about fostering a sense of community and well-being. Participants left feeling rejuvenated, having enjoyed a perfect blend of physical exertion and comprehensive recovery. CBRE’s event in the outskirts of London was a testament to the importance of combining fitness with raising money for some charities in need, it really was an unforgettable experience.

If you are interested in hiring our team for your event whether it is a sporting one or not, we can help with a range of event services from massage, yoga, reflexology, acupuncture, cupping and much more. Please contact us today!

The Perfect Squat

Posted on July 1, 2024

The Perfect Squat

Anyone can squat. Anyone. There’s no preparation required and it’s an exercise that our bodies can naturally do – ever crouched to the lower parts of a bookshelf? Bent down to pick something up? Those both use the same muscles as squats do, except that they’re just part of our everyday life and so don’t work your body in the same way as specific warm-up squats do.

Considering we probably do multiple squatting variants every day, you’d think that it’d be easy to do one correctly on demand, or when needed. Well, you thought wrong. (Sorry.)

There’s a lot of debate about ‘the perfect squat’, and it is talked about as if it’s a mythical creature or a rarity that we can only hope to achieve. As a full-body fitness staple that works not only your glutes and quads, but your hips, hamstrings and core too, it’s important to perfect this go-to move in order to stop wasting your workouts and get the most out of your exercise. So, how do you perfect the correct squat?

To begin, you’ll need to perfect the basic ‘body weight squat’ – after all, you couldn’t decorate a cake without baking one in the first place (unless you intend to eat it straight away, in which case it will be well-deserved after these squats). Workout techniques are no different; you need to properly establish a foundation before you can begin to build on it to avoid injuries and strains.

Start in a neutral position, with your feet a little wider than shoulder-width apart, and keep your legs firm and straight without locking your knees into place. Roll your shoulders back, as hunching over or bending will put too much strain on your lower back.
With your palms facing down, extend your arms out as straight as you can get them and keep them parallel with the ground.
Inhale, and bring your hips backwards as you bend your knees down into the squat. As your hips and pelvis start to move back, keep your shoulders upright and your back straight, and your head facing forward. This will ensure that your spine stays in a neutral position.
Go as low and deep as your flexibility allows; try and get your hips to sink past your knees, if you can.
Keeping your body weight in your heels, push yourself back up into your neutral standing position as if you’re about to spring off the floor (but without your feet leaving the ground, obviously).

Your basic-yet-perfect correct squat, detailed there in five easy-to-follow steps. These are great to use anywhere and to warm-up before any workout, or even as just a low-intensity form of exercise. Beginners shouldn’t add any extra weight, but once you’ve got the hang of the basic squat, you can start to incorporate some equipment into them for a more effective workout. Try holding a medicine ball/kettle bell/dumbbell to your chest and drop your elbows between your knees as you lower yourself into a squat – this would be great for those who cannot achieve deeper squats as lowering yourself and pushing your hips out back isn’t required.

After doing all those squats day after day – because now that you know the proper technique, there’s really no excuse for you to not be smugly squatting in front of the mirrors at the gym – you may find that you ache a little. That’s normal and shows that you’re making progress in strengthening your core, building up your balance and coordination, and improving your overall fitness levels. If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including squats into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

Calculating Calories and Macronutrients

Posted on July 1, 2024

A calorie is a unit of energy that acts as a source of fuel for the body, to perform its daily functions. Calories are then broken down into three main macronutrients: carbohydrates (CHO), protein, and fats, which provides functions that are essential for energy production, alongside protecting vital organs, muscle, and skeletal functioning, and facilitating the immune and nervous system. The Government Dietary Recommendations advises that males and females should consume 2500 kcal or 2000 kcal/day. However, measuring the gold standard total energy expenditure (TEE), is a greater observation for individuals, as TEE includes inter-individual differences such as body weight, composition, and activity level, where nutritional requirements can be individualised.

Carbohydrate

Carbohydrates are sugar molecules that are broken down by the digestive system into glucose, which is the main energy source for the body, and functioning for vital organs such as the brain. Glucose can be made out of necessity from proteins using gluconeogenesis. Carbohydrates are divided into two, determined by the food’s chemical structure and how quickly the body can digest it.

Simple CHO- short-lasting elevation in energy, however, are broken down quickly for energy or glucose. For example, fruits, milk, and breakfast cereal.
Complex CHO- long-lasting elevation in energy, and take longer to digest due to containing longer chains of sugar molecules, taking longer to break down. For example, starches (pasta, bread, rice, beans, potatoes).

Protein

Essential for growth, build, and repairing tissues, while protecting muscle mass. Protein contains two types of amino acids: non-essential and essential, in which essential amino acids are required through diet, which can be found in foods such as meat, poultry, milk, or other types of animal by-product. Plant protein sources such as beans, lentils, nuts also contain essential amino acids.

Fat

Provides an essential function, acting as a long-term source of energy, whilst insulating and protecting the vital organs, and absorbing vital micronutrients. For athletes, fat intake is critical for controlling cholesterol and blood pressure during exercise. Despite the controversy of fats and the earlier assumptions that reducing total fat intake (< 30% of energy) would improve metabolic health and risks of cardiovascular disease and cancer, polyunsaturated fats provide the essential functions.

Trans fat- should be avoided, as most trans fat comes from hydrogenating or adding hydrogen molecules to unsaturated fats. Examples., fried foods, margarine, doughs.

Saturated fat (< 10 % of daily calories)- too much saturated fat in diet can increase LDL cholesterol levels, with a greater risk of heart disease. Examples., found mostly in animal sources with high fat contents (lamb, beef, pork, with skin, dairy, or butter.

Unsaturated fat- (monounsaturated = 15-20% polyunsaturated = 5-10% of daily calories) healthy fats, originated from plant sources such as avocados, vegetable oils, or animal sources such as fish: salmon, tuna, sardines.

Calculating Macronutrients

Carbohydrate- 10g = 40 kcal

Protein- 10g = 40 kcal

Fat- 10g = 90 kcal

– Calculate total Macronutrient Calories

Nutrition labelling- you can calculate the calories for each macronutrient by multiplying each by their designated macronutrient calorie count

– Assess Macro Ratio (%)

Divide each calorie quantity by total calories and then multiply by 100. The percentage of all three macronutrients should total 100%.

Tracking apps such as my fitness pal, can be helpful when there is no nutrition facts label, as they provide a nutritional breakdown of the food through either a database, or a barcode scanner feature to quickly input nutrition information for packaged foods.

Calculating Total Energy Expenditure (TEE)

TEE is the required calories that are burned throughout the day, that consider the energy costs of the essential processes, such as brain functioning, (basal metabolic rate (BMR), of the energy expended to digest, absorb, and convert food, and the energy expended during physical activities. From previous research, calculating TEE is a greater observation for individuals, as TEE includes inter-individual differences such as body weight, composition, and activity level, where nutritional requirements can be individualised. TEE provides a baseline to compare current consumption to and then adjust accordingly to goals, for example fat loss or muscle gain

Kcal/day = 500 + 22 x lean body mass, where lean body mass + (0.32810 x weight in kg) + (0.33929 x height in cm) – 22.5336.

Conclusion

In conclusion, mastering the art of calculating calories and macronutrients is an empowering journey toward optimising nutrition and achieving health and fitness goals. By understanding the energy content of various foods and tailoring macronutrient intake to individual needs, one can create a balanced and sustainable dietary plan. Whether aiming for weight loss, muscle gain, or overall well-being, the precision offered by calorie and macronutrient calculations allows for a more informed and intentional approach to nutrition. Remember, the key lies in moderation, flexibility, and recognizing the unique requirements of your body. Armed with this knowledge, individuals can embark on a nutritional path that not only fuels their physical endeavours but also nurtures a healthy relationship with food.

If you have found this article useless and would like to speak to one of our team and nutritionists to get help in designing a nutritional program for you that you can follow then please contact us via email or telephone.

Mental Health Awareness Week : Ideas for a positive workplace

Posted on July 1, 2024

Moving Minds: Mental Health Awareness Week Embraces the Power of Movement

Mental Health Awareness Week, aims to draw attention to the vital relationship between physical activity and mental wellbeing. This year’s theme (2024), “Movement: Moving more for our mental health,” underscores the significant impact of exercise on our psychological and emotional resilience. In this article, we delve into the importance of Mental Health Awareness Week and highlight how LiveWell Health’s employee wellbeing services, including office massage, onsite reflexology, exercise at work, and positive nutrition choices through our nutrition seminars and workshops, contribute to fostering mental health in the workplace.

The Significance of Mental Health Awareness Week:

Mental Health Awareness Week serves as a crucial annual event, bringing attention to mental health issues and encouraging open conversations about wellbeing. In 2024, the theme “Movement” underscores the positive effects of physical activity on mental health. The initiative recognizes the challenges many individuals face in incorporating enough exercise into their daily lives and aims to inspire positive change.

The Power of Movement for Mental Health:

Research consistently highlights the myriad benefits of physical activity for mental health. Regular exercise has been shown to reduce symptoms of depression and anxiety, improve mood, enhance cognitive function, and contribute to overall emotional wellbeing. Despite these well-documented advantages, many individuals struggle to prioritize movement in their routines.

LiveWell Health’s Commitment to Mental Health:

LiveWell Health is at the forefront of promoting mental health in the workplace through its comprehensive employee wellbeing services. These services are designed to address various facets of mental wellbeing, including stress reduction, relaxation, and the promotion of healthy lifestyle choices.

Massage and Reflexology:

LiveWell Health’s massage and reflexology services offer employees an opportunity to unwind and release tension, promoting relaxation and stress relief. These therapies contribute not only to physical relaxation but also have positive effects on mental and emotional states, fostering a sense of calm and wellbeing.

Exercise Programs:

Recognizing the profound impact of movement on mental health, LiveWell Health offers exercise programs tailored for the workplace. These programs provide employees with accessible and engaging ways to incorporate physical activity into their daily lives, contributing to improved mood and overall mental wellbeing.

Positive Nutrition Choices:

LiveWell Health places a strong emphasis on the connection between nutrition and mental health. Their programs include guidance on positive nutrition choices, empowering employees to make food choices that support not only their physical health but also their mental and emotional resilience.

Encouraging a Movement-Focused Workplace:

During Mental Health Awareness Week, companies can collaborate with LiveWell Health to create movement-focused initiatives within the workplace. This may involve organizing group exercise activities, wellness challenges, or incorporating movement breaks into the workday, fostering a culture that prioritizes both physical and mental wellbeing.

Conclusion:

Mental Health Awareness Week 2024 encourages individuals and organizations to recognize the profound impact of movement on mental health. LiveWell Health’s commitment to employee wellbeing aligns seamlessly with this theme, offering services that prioritize relaxation, physical activity, and positive nutrition choices. By embracing the connection between movement and mental health, companies can contribute to a workplace culture that values the holistic wellbeing of its employees, fostering a healthier, happier, and more productive work environment.

If you would like to know how livewell can help with your mental health awareness week, making it a week to remember for all the right reasons then please contact us today on email or telephone.

What is employee wellbeing

Posted on July 1, 2024

Nurturing Workplace Happiness: A Comprehensive Guide to Employee Wellbeing

Employee wellbeing is a multifaceted concept that encompasses the physical, mental, and social health of individuals within the workplace. Recognizing the importance of fostering a healthy work environment, companies are increasingly investing in employee wellbeing programs. In this article, we will explore the various dimensions of employee wellbeing and shed light on services, such as office massage, yoga & mindfulness, health checks, exercise at work, nutrition seminars, and in-house mobile physio clinics, that can be brought to the office to enhance the overall wellness of employees. Over 61 million working days are lost on average each and every year through muscular aches and pains and stress related issues. This is where livewell health can help bring a solution that can drastically reduce sickness and absenteeism.

Understanding Employee Wellbeing:

Employee wellbeing goes beyond the absence of illness; it encompasses the overall health, happiness, and engagement of individuals in their work environment. It is influenced by various factors, including physical health, mental and emotional wellness, work-life balance, and the organisational culture.

Bringing Wellness to the Office:

To promote employee wellbeing, companies are increasingly adopting on-site services that cater to the diverse needs of their workforce.

Massage Services:

On-site massage services, such as those offered by professional practitioners, can significantly contribute to employee wellbeing. Chair massages, within the office, in particular, provide a convenient and accessible way for employees to relax, reduce stress, and alleviate muscle tension during work hours.

Yoga and Mindfulness:

Incorporating yoga and mindfulness sessions into the workplace can enhance mental and emotional wellbeing. These practices help employees manage stress, improve focus, and foster a positive mindset, contributing to a more resilient and engaged workforce.

Health Checks:

Regular health checks conducted on-site enable employees to monitor their health status conveniently. These checks can cover a range of parameters, from blood pressure and cholesterol levels to overall fitness assessments, providing employees with valuable insights into their health and motivating them to make positive lifestyle choices.

Exercise at Work:

Promoting physical activity within the office setting is crucial for maintaining employee health. Simple initiatives, such as standing desks, walking meetings, or on-site fitness classes, encourage employees to incorporate movement into their daily routines.

Nutrition Seminars and Workshops:

Educating employees about healthy eating habits through on-site nutrition seminars and workshops helps them make informed choices that contribute to overall wellbeing. These sessions can address specific dietary needs and promote a culture of nutritional awareness within the organisation.

In-House Mobile Physio Clinics:

On-site physiotherapy clinics provide employees with easy access to musculoskeletal care. Offering services like ergonomic assessments and personalised exercise plans, these clinics contribute to the prevention and management of physical discomfort and injuries.

Subsidised Musculoskeletal Services:

To further support employee wellbeing, companies can extend their commitment by offering subsidised musculoskeletal services beyond the office. Providing access to physiotherapy, fitness, and massage services at home or in external clinics demonstrates a dedication to employee health beyond the workplace.

Conclusion:

Employee wellbeing is a holistic and ongoing commitment that extends beyond traditional benefits. By bringing services like massage, yoga, mindfulness, health checks, exercise at work, nutrition seminars, and in-house mobile physio clinics to the office, companies can create a culture that prioritises the health and happiness of their employees. The ability to extend subsidised musculoskeletal services beyond the workplace underlines a comprehensive approach to employee wellbeing, fostering a positive and supportive work environment.

If you would like to discuss your needs in more detail then please contact us via email or telephone.

Can you offer different health benefits to different employees

Posted on July 1, 2024

Tailoring Health Benefits: A Personalized Approach with LiveWell Health Services

In the evolving landscape of employee benefits, companies are recognizing the importance of personalised health and wellness initiatives. One question frequently asked is, “Can you offer different health benefits to different employees?” This article explores the advantages of tailoring health benefits and how LiveWell Health’s diverse services, including office massage, health checks, yoga and mindfulness, and nutrition seminars and workshops, empower organisations to provide customised wellbeing solutions for their diverse workforce.

Recognizing Employee Diversity:

Each employee is unique, with distinct needs, preferences, and health considerations. As workplaces become more diverse, the one-size-fits-all approach to employee benefits is no longer sufficient. Recognizing and embracing this diversity allows companies to enhance their employees’ overall well being and job satisfaction.

Chair Massage:

LiveWell Health’s chair massage service offers a flexible and tailored solution to cater to the diverse needs of employees. Whether it’s to alleviate stress, reduce muscle tension, or simply take a break from work, chair massages can be personalised to suit individual preferences. Chair massage can also be used in all commercial settings from offices through to warehouses. Some companies that have the right space can opt for couch massage services too. By offering this service, companies acknowledge the varied wellbeing requirements of their workforce.

Health Checks:

Implementing health checks as part of employee benefits enables companies to address specific health concerns and provide targeted support. LiveWell Health’s health checks offer a comprehensive assessment of employees’ health status, allowing organisations to tailor wellness programs and interventions based on individual needs. This personalised approach fosters a culture of proactive health management within the workplace. It is all encompassing where our specialists will look at body fat and bmi readings through weight checks, blood pressure checks, finger prick blood testing for vitamins and mineral deficiencies as well as food intolerances and allergy testing.

Yoga and Mindfulness:

Understanding that employees have different stressors and coping mechanisms, LiveWell Health’s yoga and mindfulness sessions can be customised to cater to various preferences. Some employees may benefit more from energetic yoga sessions, while others may find mindfulness practices more suitable. This flexibility allows organisations to provide diverse options that resonate with the unique needs of their workforce.

Nutrition Advice:

Nutrition plays a huge role now within our day to day lives. With so many people and companies offering advice which a lot of the time is totally incorrect and in some cases will actually harm us long term, LiveWell are taking a stand. Our no mess, scientifically back nutrition seminars and workshops are performed by highly qualified nutritionists. We offer advice to employees with varying dietary requirements and preferences. By offering personalised nutritional guidance, companies empower employees to make informed choices that align with their individual health goals. This not only contributes to improved physical health but also supports overall employee satisfaction and engagement.

The Business Case for Personalized Health Benefits:

Investing in personalised health benefits goes beyond meeting regulatory requirements; it makes good business sense. Companies that prioritise employee wellbeing experience increased productivity, reduced absenteeism, and higher levels of job satisfaction. Personalised employee health benefits are an investment in the long-term success and sustainability of the organisation.

Conclusion:

The need for personalised health plans and benefits, tailored to your employees has become increasingly important. Workforces now are diverse in so many ways and as such companies need a flexible, fluid approach to their employee benefits offering. Here at LIVEWELL one size definitely doesn’t fit all and within our range of services we can provide you with the help and support you need to put in place a robust and proactive employee wellbeing initiative. LiveWell Health’s services, including chair massage, health checks, yoga and mindfulness, and nutrition advice, offer companies the tools to tailor their wellness programs to the unique needs of each employee. By embracing this approach, organisations not only enhance employee satisfaction and productivity but also foster a culture of wellbeing that resonates throughout the entire workplace.

SHould you want to find out more about our employee benefit programs and how we can tailor these to you and your workforce, please contact us today via email or telephone.

When is employee appreciation day?

Posted on July 1, 2024

Celebrating Employee Appreciation Day with LiveWell Health: Enhancing Workplace Wellbeing

Employee Appreciation Day is a special occasion dedicated to recognizing and honouring the hard work and contributions of employees in organisations worldwide. This day provides employers with the opportunity to express their gratitude, appreciation for their employees with a view on improving the working environment. Companies celebrate this day in many ways, office parties, paid meals, health & wellbeing talks and much more. One of the most effective ways to celebrate this day however which will directly lead to reduced sickness, absenteeism and musculoskeletal issues is by incorporating employee wellbeing initiatives, such as those offered by LiveWell Health. In this article, we’ll explore the significance of Employee Appreciation Day and how companies can utilise our services to create a memorable and rejuvenating experience for their employees.

When is Employee Appreciation Day?

Employee Appreciation Day is typically celebrated on the first Friday in March each year. This day serves as a reminder for employers to acknowledge the dedication and hard work of their staff and to create a positive workplace culture.

LiveWell Health: Elevating Employee Wellbeing:

LiveWell Health is a leading provider of employee wellbeing services that focus on enhancing physical and mental health in the workplace. Our comprehensive offerings include office massage (chair or couch massage), yoga & mindfulness sessions, onsite physio clinics, health checks, nutrition seminars and workshops as well as exercise at work initiatives which are designed to promote a healthier work environment.

Office Massage:

One of the standout services offered by LiveWell Health is our onsite massage, which can be performed in an office, commercial building, warehouse and any other working environment. It can sometimes be misleading to refer to this service as Office Massage however it is just because this is usually what people look for, but onsite massage is the same thing. This service involves bringing professional massage therapists directly to the workplace to provide employees with relaxing and rejuvenating massages. This not only helps alleviate stress and tension but also boosts morale and therefore mental health and fosters a sense of appreciation. Furthermore, as all our therapists have a base level university degree qualification in either sports therapy or physiotherapy (3 years), we can work with your employees on any injuries, long term aches or pains and provide high level advice and care as well as rehabilitation plans at the same time.

Yoga and Mindfulness Sessions:

Our yoga and mindfulness sessions are tailored to address the unique challenges of the modern workplace. By incorporating these practices into Employee Appreciation Day, companies can encourage employees to take a break from their hectic schedules and focus on mental and physical wellbeing. These sessions contribute to increased productivity, reduced stress levels, and improved overall job satisfaction. Also, lets be honest, it’s nice to just sit and be quiet especially in a noisy workplace right?

Health Checks

Our new and industry leading health check service is fast becoming the popular go to for our clients. We regularly take our bodies and minds for granted and although we will service and mot our vehicles once a year, we never think to do the same with our bodies. That’s where our health checks play a vital role. We are now able to do general health checks via finger prick tests looking at a raft of bio markers such as Cholesterol, Iron and other vitamins and minerals as well as our food intolerance tests and allergy testing, we have you covered!

Creating an Event with LiveWell Health:

To make Employee Appreciation Day a truly memorable event, companies can collaborate with LiveWell Health to organise a holistic wellbeing experience. This may include a combination of onsite massage sessions, group yoga classes, and mindfulness workshops amongst many other services. LiveWell Health’s team of experts can customise a program to suit the specific needs and preferences of the company and its employees.

Promoting a Positive Work Culture:

By investing in employee wellbeing initiatives, companies demonstrate a commitment to their employees’ health and happiness. LiveWell Health’s services not only contribute to a positive work culture but also showcase the organisation’s dedication to creating a supportive and inclusive environment.

Conclusion:

Employee Appreciation Day is an excellent opportunity for companies to express gratitude and invest in the wellbeing of their employees. LiveWell Health’s array of services, including onsite office massage, yoga and mindfulness, health checks and others provides a unique and effective way to celebrate this day. By incorporating these initiatives, companies can create a positive work environment that fosters employee happiness, productivity, and overall job satisfaction.

For further information about how livewell can help your business during empoyee appreciation day then please contact us via email or telephone.

Nerve Impingement

Posted on July 1, 2024

Nerve impingement, also known as nerve compression or pinched nerve, is a condition in which a nerve is compressed or constricted, leading to pain, weakness, numbness, or tingling sensations in the affected area. This can occur in various parts of the body, including the neck, back, arms, and legs.
The pathology of nerve impingement involves pressure or constriction on the nerve, which can be caused by a variety of factors, such as injury, repetitive motions, poor posture, or degenerative conditions like arthritis. This pressure can lead to irritation and inflammation of the nerve, which can cause pain and other symptoms.
The occurrence of nerve impingement is quite common, especially as people age and degenerative changes occur in the spine. It can also be seen in people who perform repetitive motions or maintain poor posture for extended periods of time. Additionally, nerve impingement can result from injuries, such as whiplash or a herniated disc, or from conditions such as carpal tunnel syndrome or sciatica.

Anatomy

The human nervous system is comprised of a complex network of nerves that run throughout the body, transmitting signals between the brain and various tissues and organs. Nerves are made up of axons, which carry electrical signals, and are surrounded by a layer of protective tissue called myelin. Nerves can be affected by a variety of factors, including compression, entrapment, inflammation, and injury.

Symptoms

The symptoms of nerve impingement can vary depending on the location and severity of the impingement. Common symptoms may include pain, numbness, tingling, burning, or a feeling of pins and needles. In severe cases, nerve impingement can lead to muscle weakness, loss of sensation, and difficulty with movement.

Causes

Nerve impingement can be caused by a variety of factors, including physical trauma, repetitive motions, poor posture, and underlying medical conditions such as arthritis, diabetes, and nerve disorders. Other common causes of nerve impingement include spinal stenosis, herniated discs, and degenerative conditions such as spinal cord injuries.

People who are at a higher risk of developing nerve impingement include:

Individuals with certain medical conditions such as diabetes, arthritis, or other conditions that can cause nerve damage or inflammation.
Athletes and physically active individuals who engage in repetitive motions, such as running, cycling, or weightlifting, which can put stress on the nerves.
People who have a sedentary lifestyle and spend long hours sitting or working in positions that can put pressure on the nerves, such as office workers or truck drivers.
Individuals with a family history of nerve impingement, as this may suggest a genetic predisposition to the condition.
People who have suffered a previous injury, such as a fracture or dislocation, that may have damaged the nerves.

Diagnosis

The diagnosis of nerve impingement is typically based on a review of medical history, a physical examination, and diagnostic imaging tests such as MRI or CT scans. Nerve conduction studies and electromyography (EMG) tests can also be used to help diagnose nerve impingement and determine the severity of the injury.

It is important to note that while anyone can develop nerve impingement, early detection and proper treatment can greatly reduce the risk of developing long-term complications and help ensure a full recovery.

Treatment

Here are some of the treatment options for nerve impingement:

Rest: Resting the affected area can help reduce inflammation and give the nerve time to heal. You may need to avoid activities that aggravate your symptoms, such as heavy lifting, repetitive motions, or prolonged sitting or standing.

Physical therapy: Physical therapy can help improve your strength, flexibility, and posture, which can relieve pressure on the affected nerve. Your physical therapist may recommend exercises, stretches, or other techniques to help alleviate your symptoms.

Medications: Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can help reduce inflammation and relieve pain associated with nerve impingement. In some cases, corticosteroids may be prescribed to reduce inflammation and alleviate symptoms.

Injections: In some cases, injections of corticosteroids or other medications may be given directly into the affected area to reduce inflammation and alleviate symptoms.

Surgery: If conservative treatments are not effective, or if nerve impingement is causing significant weakness or loss of function, surgery may be recommended. The type of surgery will depend on the location and severity of the compression and may involve removing bone or tissue to relieve pressure on the affected nerve.

Lifestyle changes: Making lifestyle changes can help prevent or alleviate nerve impingement. This may include maintaining good posture, staying active, avoiding repetitive motions, and avoiding activities that put excessive strain on your nerves.

Exercises

Exercises to help relieve nerve impingement and prevent further damage may include:

Stretching: Gentle stretching exercises can help relieve pressure on the nerves and improve flexibility in the affected area.
Strengthening exercises: Targeting the muscles surrounding the affected nerve can help relieve pressure and prevent further damage.
Posture correction: Paying attention to posture and correcting any imbalances can help reduce stress on the nerves.
Aerobic exercises: Engaging in low-impact aerobic activities, such as swimming or walking, can help improve blood flow to the affected area and promote healing.
Yoga or Pilates: Gentle yoga or Pilates can help improve flexibility and strengthen the muscles surrounding the affected nerve.

It is important to consult with a doctor or physical therapist before beginning any exercise program, as they can help determine which exercises are best for your individual needs and ensure proper form and technique.

Prevention

Maintain Correct Posture:

Be mindful of your posture, especially when sitting or standing for long periods. Maintain a neutral spine position to reduce unnecessary stress on the spine and nerves.

Ergonomics:

Ensure that your workspace, whether at a desk or using electronic devices, is ergonomically designed to support good posture. Use supportive chairs, maintain eye-level screens, and take regular breaks to avoid prolonged periods of the same position.

Regular Exercise:

Engage in regular physical activity to strengthen the muscles that support the spine. Focus on exercises that promote core strength and flexibility, as a strong and flexible spine is less prone to nerve compression.

Correct Lifting Techniques:

When lifting objects, use proper lifting techniques to avoid putting excessive strain on the spine. Bend at the knees, keep the back straight, and lift with the legs rather than the back.

Weight Management:

Maintain a healthy weight to reduce the load on the spine. Excess body weight can contribute to conditions like herniated discs and spinal stenosis, increasing the risk of nerve impingement.

Stay Hydrated:

Hydration is essential for maintaining the elasticity of spinal discs. Dehydration can contribute to disc degeneration, which may increase the risk of nerve compression.

Avoid Repetitive Stress:

Be mindful of repetitive movements or activities that can strain specific nerves. If your work or hobbies involve repetitive motions, take breaks and incorporate stretching exercises to reduce the risk of overuse injuries.

Regular Stretching:

Include regular stretching exercises in your routine to maintain flexibility and prevent muscle imbalances. Focus on stretches that target the muscles around the spine, including the neck, back, and hips.

Quit Smoking:

Smoking has been associated with increased disc degeneration and reduced blood flow to spinal structures. Quitting smoking can contribute to overall spine health.

Proper Nutrition:

Maintain a balanced diet rich in essential nutrients, as proper nutrition supports the health of spinal structures. Calcium and vitamin D are particularly important for bone health.

Regular Check-ups:

Schedule regular check-ups with your healthcare provider to monitor your spine health. Early detection and management of spinal conditions can help prevent the progression to nerve impingement.

Patellofemoral Syndrome (PFS)

Posted on July 1, 2024

Patellofemoral Syndrome (PFS), also known as anterior knee pain, is a condition characterized by irritation or damage to the posterior surface of the patella, the kneecap. This syndrome encompasses a spectrum of severity, ranging from mild dysfunction to more serious and chronic issues. The pain originates from the patellofemoral joint or nearby soft tissues. While previously referred to as anterior knee pain, discomfort associated with PFS can be experienced throughout various regions of the knee.

Anatomically, PFS involves the patellofemoral joint, one of the two major joints in the knee. The patella sits within the femoral groove, and if it is displaced, its sharp undersurface may compress against one side of the femoral groove. The patella is connected to the quadriceps muscle tendon and the patellar ligament, playing a crucial role in knee function.

Anatomy

Patellofemoral Syndrome (PFS) involves the patellofemoral joint, which is a crucial component of the knee anatomy. Here’s a more detailed exploration of the relevant anatomical features associated with PFS:

Patellofemoral Joint: The patellofemoral joint is the articulation between the patella (kneecap) and the femur (thigh bone). This joint allows for smooth movement of the patella as the knee flexes and extends.

Patella (Kneecap): The patella is a sesamoid bone embedded in the tendon of the quadriceps muscle. It plays a vital role in the biomechanics of the knee by providing leverage for the quadriceps and protecting the underlying joint surfaces.

Quadriceps Tendon: The quadriceps tendon attaches the quadriceps muscles (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius) to the patella. This tendon is essential for the extension of the knee.

Patellar Ligament: The patellar ligament continues from the patella and attaches to the tibial tuberosity on the tibia. This ligament is a continuation of the quadriceps tendon and is involved in knee extension.

Femur: The femur is the long bone of the thigh and forms the upper part of the knee joint. The patella glides in the femoral groove during knee movement.

Femoral Groove: The femoral groove is a groove or channel on the femur where the patella moves as the knee flexes and extends. Any deviation in the alignment of the patella within this groove can contribute to PFS.

Quadriceps Vastus Medialis Obliquus (VMO): The VMO is a specific part of the quadriceps muscle located on the inner side of the thigh. It plays a crucial role in stabilizing the patella and preventing lateral displacement.

Meniscus: The menisci (medial and lateral) are crescent-shaped cartilaginous structures located between the femur and tibia. They contribute to shock absorption and load distribution within the knee joint.

Ligaments:

Ligaments around the knee contribute to stability:

Medial Collateral Ligament (MCL): Stabilizes the inner side of the knee.
Lateral Collateral Ligament (LCL): Stabilizes the outer side of the knee.
Anterior Cruciate Ligament (ACL) and Posterior Cruciate Ligament (PCL):

Cruciate ligaments within the joint that control anterior and posterior movement.

Understanding the specific anatomy involved in PFS is crucial for recognizing factors that may contribute to the development of this syndrome. Issues such as malalignment, muscle imbalances, or abnormal patellar tracking can disrupt the normal function of the patellofemoral joint, leading to pain and dysfunction. Proper diagnosis and treatment often involve addressing these anatomical aspects through targeted interventions such as physical therapy, strengthening exercises, and biomechanical assessments.

Symptoms

Patellofemoral syndrome, also known as patellofemoral pain syndrome (PFPS), is a condition characterized by pain in the front of the knee, around the patella (kneecap) and the surrounding area. It is a common cause of knee pain, especially among athletes and individuals engaged in activities that involve repetitive knee motion. The symptoms may include:

• Pain around the kneecap: The primary symptom is usually a dull, aching pain in the front of the knee, especially around or behind the patella. The pain may be aggravated by activities such as climbing stairs, sitting for long periods with the knee bent, or engaging in activities that stress the knee joint.

• Pain during or after activities: Pain may increase during activities that involve bending the knee, such as running, jumping, squatting, or sitting with the knee bent for an extended period.

• Crepitus or grinding sensation: Some individuals with patellofemoral syndrome may experience a grating or grinding sensation (crepitus) when moving the knee.

• Swelling and inflammation: The knee may exhibit signs of swelling or puffiness around the patella.

• Instability or weakness in the knee: Weakness or a feeling of instability in the knee can be present, making it challenging to perform certain activities.

• Pain when sitting for prolonged periods: Individuals with patellofemoral syndrome may experience discomfort when sitting for extended periods, especially with the knee bent, such as during long car rides or at a desk.

It’s important to note that the symptoms of patellofemoral syndrome can vary from person to person, and the severity of symptoms may fluctuate over time. If you suspect you have patellofemoral syndrome or are experiencing persistent knee pain, it is advisable to consult with a healthcare professional, such as a doctor or physical therapist, for an accurate diagnosis and appropriate management plan. Treatment often involves addressing contributing factors, such as muscle imbalances, and implementing exercises and strategies to improve knee function and reduce pain.

Causes

The exact cause of patellofemoral syndrome (PFPS) can be multifactorial, and it often results from a combination of various factors. Some common causes and contributing factors to the development of PFPS include:

• Overuse or Excessive Training: Activities that involve repetitive knee motion, such as running, jumping, or squatting, can lead to overuse of the patellofemoral joint, contributing to the development of PFPS.

• Muscle Imbalances: Weakness or imbalance in the muscles around the knee, particularly the quadriceps (front thigh muscles) and the muscles that make up the hip, can affect the alignment of the patella within its groove. This imbalance may lead to increased stress on the patellofemoral joint.

• Poor Biomechanics: Abnormalities in the way the lower limb moves, such as issues with foot pronation (rolling inward) or supination (rolling outward), can affect the alignment of the patella and contribute to PFPS.

• Flat Feet or Overpronation: Individuals with flat feet or excessive pronation may have altered biomechanics that can lead to increased stress on the patellofemoral joint.

• Malalignment of the Patella: Anatomical factors, such as a misalignment of the patella within its groove, may contribute to PFPS. This can be influenced by factors like the shape and structure of the knee joint.

• Trauma or Injury: Direct trauma to the kneecap or the surrounding structures can contribute to the development of PFPS.

• Tightness or Weakness in the Hamstrings: Imbalances between the quadriceps and hamstring muscles can affect knee joint mechanics, potentially contributing to PFPS.

• Improper Footwear: Wearing shoes that do not provide proper support or that exacerbate biomechanical issues can contribute to PFPS.

• Joint Laxity: Some individuals may have increased joint laxity, which can affect the stability of the patellofemoral joint.

• Changes in Physical Activity: Sudden increases in intensity, duration, or frequency of physical activity can contribute to the development of PFPS.

It’s important to note that these factors alone are not necessarily the only cause, and often, a combination of them may contribute to the development of patellofemoral syndrome. Additionally, individual variations in anatomy and biomechanics can play a role.

Diagnosis

Diagnosing patellofemoral syndrome (PFPS) typically involves a comprehensive evaluation by a healthcare professional. This may include a thorough medical history, a physical examination, and in some cases, imaging studies. Here is an overview of the diagnostic process for PFPS:

• Your doctor or physical therapist will start by asking about your symptoms, including the nature and location of the knee pain, factors that aggravate or alleviate the pain, and any relevant medical history or previous injuries.

• A physical examination will be conducted to assess various aspects of your knee function. This may involve how you walk, assessing the alignment of your lower limbs, and checking for signs of muscle imbalances or weakness. The healthcare provider may also perform specific manoeuvres to reproduce or exacerbate your symptoms.

• Your healthcare provider may palpate (feel) around various structures around the knee, including the patella, to identify areas of tenderness or swelling.

• The range of motion of the knee joint will be assessed, and strength testing of the muscles around the knee, especially the quadriceps and hamstrings, may be conducted.

• Functional tests, such as evaluating your ability to perform specific movements like squatting or climbing stairs, may be used to assess how your knee functions during activities that can aggravate PFPS.

• While the diagnosis of PFPS is often based on clinical evaluation, imaging such as X-rays or MRIs (Magnetic Resonance Imaging) may be ordered to rule out other structural issues and to assess the alignment of the patella and the condition of the surrounding structures.

It’s important to note that the diagnosis of PFPS is often one of exclusion, meaning other knee pain causing factors will be ruled out first.

Treatment

The treatment of patellofemoral syndrome (PFPS) usually involves a combination of conservative measures aimed at reducing pain, improving knee function, and addressing underlying contributing factors. Here are common treatment approaches:

Rest from activities that exacerbate symptoms can help reduce inflammation and pain.

Modifying or temporarily avoiding activities that involve repetitive knee motion, such as running or jumping, may be beneficial.

A physical therapist can design a specific exercise program to strengthen the muscles around the knee, particularly the quadriceps and hip muscles. These can be physiotherapists, sports therapists or personal trainers.

Stretching exercises to improve flexibility in the muscles and tissues around the knee.

Sports Massage or Deep Tissue Massage performed by a qualified therapist who has level 4 or above.

Patellar taping or bracing may be used to help stabilize the patella.

Orthotics and Footwear:

Custom orthotics or supportive footwear may be recommended to address issues related to foot pronation or other biomechanical factors.

Over-the-counter pain medications, such as acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs), may be recommended for pain relief.

Ice application can help reduce inflammation. Applying an ice pack to the affected area for about 15-20 minutes at a time can be effective.

Guidance on modifying activities or exercises to reduce stress on the patellofemoral joint.

Evaluation of gait and lower limb biomechanics to identify and address any issues contributing to PFPS.

Maintaining a healthy body weight can help reduce stress on the knee joints.

In some cases, a healthcare provider may recommend corticosteroid injections to reduce inflammation and pain. However, these are typically used judiciously due to potential side effects.

Surgery is rarely the first-line treatment for PFPS. However, in cases where conservative measures are not effective, surgical options such as arthroscopy may be considered. This might involve procedures to address structural issues or correct biomechanical problems.

It’s important to note that the effectiveness of treatment can vary from person to person, and a tailored approach is often necessary. It’s recommended to consult with a healthcare professional, such as an orthopaedic specialist or physical therapist, to determine the most appropriate treatment plan based on individual circumstances. Additionally, early intervention and adherence to recommended exercises and modifications are crucial for successful management of PFPS.

Exercises

Exercise is a key component of the treatment plan for patellofemoral syndrome (PFPS). The goal of exercises is to strengthen the muscles around the knee, improve flexibility, and address any muscle imbalances or weaknesses that may be contributing to the pain. Here are some exercises that are commonly recommended for individuals with PFPS. However, it’s crucial to consult with a healthcare professional or a physical therapist before starting any new exercise program, as the specific exercises should be tailored to individual needs and capabilities.

Quad Sets:

Sit or lie down with your leg extended.

Tighten the muscles on the top of your thigh and push the back of your knee into the surface you’re sitting or lying on.

Hold for a few seconds, then relax.

Repeat for several sets.

Straight Leg Raises:

Lie on your back with one leg straight and the other bent.

Lift the straight leg a few inches off the ground and hold for a few seconds.

Slowly lower the leg back down.

Repeat for several sets on each leg.

Wall Sits:

Stand with your back against a wall and slide down into a sitting position, as if you were sitting in an imaginary chair.

Hold the position for 20-30 seconds.

Stand back up and repeat for several sets.

Step-Ups:

Use a sturdy step or platform.

Step up onto the platform with one foot, then bring the other foot up.

Step back down, leading with the same foot.

Repeat for several sets, alternating legs.

Clamshell Exercise:

Lie on your side with your hips and knees bent at a 90-degree angle.

Keeping your feet together, lift the top knee while keeping the feet together.

Lower the knee back down.

Repeat for several sets on each side.

Lateral Leg Raises:

Lie on your side with the bottom leg bent slightly for support.

Lift the top leg to the side, keeping it straight.

Lower the leg back down.

Repeat for several sets on each side.

Hamstring Stretch:

Sit on the floor with one leg extended and the other bent so that the sole of your foot is against the inner thigh of the extended leg.

Reach toward the toes of the extended leg while keeping your back straight.

Hold the stretch for 20-30 seconds and then switch legs.

Calf Stretch:

Stand facing a wall with your hands on the wall at shoulder height.

Step one foot back and press the heel into the floor.

Hold the stretch for 20-30 seconds and then switch legs.

Remember to start slowly and gradually increase the intensity and duration of exercises. If you experience increased pain or discomfort during any exercise, it’s important to stop and consult with your healthcare provider or physical therapist. Additionally, consistency is key, and performing these exercises regularly as part of a comprehensive rehabilitation program can contribute to improved outcomes for individuals with PFPS.

Prevention

While not all cases of patellofemoral syndrome (PFPS) can be entirely prevented, there are several strategies and lifestyle modifications that can help reduce the risk of developing or exacerbating the condition. Here are some preventive measures:

Strengthening:

Regularly incorporate exercises that focus on strengthening the muscles around the knee, especially the quadriceps, hamstrings, and hip muscles. Strong muscles provide better support to the knee joint.

Flexibility:

Include stretching exercises to maintain flexibility in the muscles and tissues around the knee. This can help prevent muscle imbalances and improve joint function.

Warm-up and Cool Down:

Always warm up before engaging in physical activities or sports. A proper warm-up prepares the muscles and joints for the stresses of exercise. Similarly, cool down with stretching exercises to help prevent stiffness.

Gradual Progression:

Avoid sudden increases in the intensity, duration, or frequency of physical activities. Gradual progression allows your body to adapt to new demands, reducing the risk of overuse injuries like PFPS.

Well Fitted Footwear:

Wear supportive footwear that is appropriate for your activity. Shoes with good arch support and shock absorption can help maintain proper biomechanics and reduce stress on the knee joint.

Maintaining a Healthy Weight:

Excess body weight can contribute to increased stress on the knee joints. Maintaining a healthy weight through a balanced diet and regular exercise can reduce the risk of PFPS.

Biomechanical Assessment:

If you have concerns about your gait or lower limb biomechanics, consider consulting with a healthcare professional or a physical therapist for a biomechanical assessment. Addressing any abnormalities early on can help prevent future issues.

Cross-Training:

Engage in a variety of physical activities to avoid overuse of specific muscle groups or joints. Cross-training can help distribute the workload and reduce the risk of repetitive strain injuries.

Good Technique:

Ensure proper technique when participating in sports or exercises. Improper form can contribute to increased stress on the knee joint and may lead to overuse injuries.

Listen to Your Body:

Pay attention to any signs of pain or discomfort during physical activities. If you experience persistent knee pain, consult with a healthcare professional for evaluation and appropriate management.

It’s important to note that individual factors, such as anatomy and genetics, can also influence the risk of developing PFPS. While these preventive measures can help reduce the risk, there is no one-size-fits-all approach. If you have concerns about your knee health or are experiencing persistent pain, it is advisable to consult with a healthcare professional for personalized guidance and recommendations.

The Power of Protein: Health and Performance

Posted on July 1, 2024

The Power of Protein: Fueling Your Body for Health and Performance

Protein, often referred to as the building block of life, plays an indispensable role in our overall health and vitality. Beyond the obvious association with muscle growth, protein is a multifaceted nutrient that is involved in numerous essential functions throughout the body. In this article, we’ll explore the power of protein and its critical impact on health, performance, and overall well-being.

What is Protein?

Proteins are complex molecules comprised of amino acids, the fundamental units of life. There are 20 different types of amino acids, and the specific sequence and arrangement of these amino acids in a protein determine its unique function. These functions are diverse and vital, making proteins the workhorses of life.

Building and Repairing Muscles

When most people think of protein, they envision bodybuilders and athletes striving for muscle growth. And they’re not wrong. Protein is crucial for muscle development and repair. When you exercise, you create microscopic tears in your muscle fibers. Protein steps in to repair and strengthen these fibers, resulting in increased muscle mass and strength.

Supporting Enzymes and Hormones

Proteins also serve as enzymes and hormones, which are catalysts for various biochemical reactions in the body. Enzymes are responsible for breaking down food, aiding digestion, and facilitating metabolic processes. Hormones regulate essential functions such as growth, mood, and sleep patterns. Without proteins, these crucial processes wouldn’t function optimally.

Immune Function

Proteins are a cornerstone of the immune system. Antibodies, which defend the body against pathogens, are proteins. A diet rich in protein ensures the body has the raw materials to produce these essential immune defenders.

Transport and Storage

Proteins are involved in transporting vital substances throughout the body. Hemoglobin, for instance, is a protein that carries oxygen from the lungs to tissues, while myoglobin stores oxygen in muscle cells, ensuring it’s available during physical activity.

Maintaining Healthy Skin, Hair, and Nails

Proteins like collagen provide structural support to our skin, hair, and nails. Without adequate protein, you may experience brittle nails, dull hair, and dry skin.

Weight Management

Protein is well-known for its role in weight management. It promotes a feeling of fullness and helps control appetite, which can be instrumental in weight loss and maintenance. It also supports the preservation of lean muscle mass, which is vital for metabolic health.

How Much Protein Do You Need?

The recommended daily intake of protein varies based on factors such as age, sex, activity level, and overall health. On average, a sedentary adult should aim for at least 0.8 grams of protein per kilogram of body weight. However, athletes and individuals looking to build muscle or recover from intense physical activity may require more.

Sources of Protein

Protein is abundant in various foods. Animal sources like lean meats, poultry, fish, and dairy products are complete proteins, meaning they contain all essential amino acids. Plant-based sources like beans, lentils, tofu, and quinoa provide protein too, although they may lack some amino acids found in animal products. Combining plant-based protein sources can create complete proteins for vegetarians and vegans.

In Conclusion

The power of protein cannot be overstated. It is an essential nutrient that influences every aspect of our health and performance. Incorporating an adequate amount of protein into your diet ensures proper muscle development, supports immune function, maintains healthy skin and hair, aids weight management, and provides the body with the tools it needs for optimal function. Whether you’re an athlete striving for peak performance or an individual looking to maintain overall health, protein is a key player in your journey towards well-being and vitality.

If you are interested in how to include more protein in your diet or how much you should be taking on a daily basis, then contact one of our nutritionists and we can provide you with the help and support you need.

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