General Health | LiveWell Health

Glenohumeral Joint Instability

Posted on June 17, 2024

Glenohumeral Joint Instability

The glenohumeral joint (GH) is a ball and socket joint that includes a complex, dynamic, articulation between the proximal humerus (“ball”) and the glenoid (“socket”) of the scapula. The static and dynamic stabilizing structures allow for extreme range of motion in multiple planes, that predisposes the joint to instability events. Shoulder instability often occurs when the capsule (lining of the shoulder joint), ligaments, or labrum becomes stretched, torn, or detached from the glenoid, commonly after shoulder trauma or repetitive motion. A genetic condition can also cause looseness and weakness in the joint. Exercise programs that aim to strengthen the rotator cuff and scapular muscles are often the primary treatment for instability, where full range of motion usually returns after 6-8 weeks.

Anatomy

Structurally a ball and socket joint, that involves the humeral head with the glenoid cavity of the scapula, and it represents the major articulation of the shoulder girdle. The joint capsule and ligaments provide a passive restraint to keep the humeral head compressed against the glenoid. As one of the most mobile joints, the GH joint has stabilising elements, that are divided into static (capsule-labro-ligamentous complex) and active (rotator cuffs and bicep tendons).

Symptoms

The symptoms of Glenohumeral Joint Instability include but may not be limited to:

Pain, tenderness, swelling, and/or bruising.
A loose feeling, or hearing a “pop” in the shoulder joint.
Repeated shoulder dislocation.
Tingling or burning sensation in the lower arm and hand.
Localised numbness of the skin overlying the deltoid muscle.
Decreased range of arm/shoulder motion.

Causes

Glenohumeral joint instability can occur following a traumatic accident such as a fall or collision. It can also occur without significant trauma or injury, which is often genetic from those with hypermobility or connective tissue problems, or from a development of laxity in tissues of the shoulder joint. Other causes can be from repetitive motions, particularly from throwing sports, causing the shoulder to stretch over time, where normal muscle control is lost.

Diagnosis

A physical examination can confirm the impression obtained from the history and help to determine if the shoulder is loose or unstable. Radiographs or imaging, such as X-rays, MRI, or a CT scan can help to provide confirmation of traumatic glenohumeral instability present from the damaged bones, cartilage, and rotator cuff. Mobility may be restricted for two weeks, followed by physical therapy to strengthen the muscles that stabilises the shoulder.

Classifications

Polar Type I (structural instability) – typically present with a positive apprehension (anterior direction) associated with rotator cuff weakness. Posture, single leg balance, and scapula control are often disturbed. Can begin to exhibit signs of poor scapula control, abnormal muscle activation, and altered trunk stability and balance, when moving towards type II and III poles.

Polar Type II – (atraumatic instability) – present with positive anterior apprehension test, with increased laxity and excessive external rotations, and muscular balance

Polar Type III – (neurological dysfunctional or muscle patterning) – shows abnormal activation of large muscles and suppression of the rotator cuff. Mostly occurs with a history of easy shoulder dislocation.

Treatment

Treatment usually begins with physical therapy, designed to strengthen the shoulder, and maintain the joint in position.

Restricting activity that includes overhead motion may be advised to reduce symptoms. Full range of motion usually returns after 6-8 weeks.

If less invasive treatments don’t work, and in severe instances, open surgery is often necessary, where an incision is made over the shoulder and the muscles are moved to access the joint capsule, ligaments, and labrum. After surgery, full recovery often takes 4-6 months, and in some cases up to 12 months. At this stage some deep tissue massage and scar tissue work may be necesary!

Exercises

1. Shoulder Flexion (Lying Down)

Purpose: Improve shoulder mobility and strengthen the muscles involved in flexion, which helps stabilise the shoulder joint.
How to Perform:
- Lie on your back with your arm by your side.
- Hold a light weight or no weight at all, and slowly raise your arm straight up toward the ceiling, keeping your elbow straight.
- Lower your arm back down slowly, and repeat.

2. Shoulder Blade Squeeze

Purpose: Strengthen the scapular stabilisers, particularly the muscles that control the shoulder blades, to improve overall shoulder stability.
How to Perform:
- Sit or stand with your arms at your sides.
- Squeeze your shoulder blades together, as if trying to pinch something between them.
- Hold the squeeze for a few seconds, then relax.
- Repeat for the desired number of repetitions.

3. Resisted Rows

Purpose: Strengthen the upper back and shoulder muscles, particularly the rhomboids and middle trapezius, to enhance shoulder stability.
How to Perform:
- Anchor a resistance band at chest height.
- Hold the band with both hands, and step back to create tension.
- Pull the band toward your chest, keeping your elbows close to your sides and squeezing your shoulder blades together.
- Slowly return to the starting position and repeat.

4. Internal Rotator Strengthening Exercise

Purpose: Strengthen the internal rotators (subscapularis) of the shoulder, which are crucial for maintaining joint stability.
How to Perform:
- Attach a resistance band to a sturdy object at waist height.
- Stand with your affected side closest to the band, holding the other end with your elbow bent at 90 degrees.
- Keep your elbow close to your body, and rotate your arm inward against the resistance.
- Slowly return to the starting position and repeat.

5. External Rotator Strengthening Exercise (with Arm Abducted 90°)

Purpose: Target the external rotators (infraspinatus and teres minor) to improve the stability and control of the shoulder joint.
How to Perform:
- Stand or sit with your arm raised to shoulder height and your elbow bent at 90 degrees, holding a resistance band or light weight.
- Rotate your forearm upward, keeping your elbow in line with your shoulder.
- Slowly lower your arm back down to the starting position and repeat.

6. Standing Row (with Resistance Band)

Purpose: Strengthen the muscles that stabilise the shoulder, particularly the upper back and shoulder blade muscles, to improve shoulder joint stability.
How to Perform:
- Anchor a resistance band at chest height.
- Stand facing the band, holding it with both hands.
- Pull the band toward your chest, leading with your elbows and squeezing your shoulder blades together.
- Slowly return to the starting position and repeat.

Prevention

Glenohumeral Joint Instability (GJI) is a condition that occurs when the ball and socket joint of the shoulder become dislocated or partially dislocated due to trauma or other underlying conditions. GJI can result in pain, weakness, and limited range of motion, making it difficult for people to perform their daily activities. In severe cases, surgery may be required to treat the condition. However, prevention is always better than cure, and there are several steps that individuals can take to prevent GJI.

Strengthen the Rotator Cuff Muscles:
The rotator cuff muscles are a group of muscles that attach the shoulder blade to the humerus bone and help stabilize the shoulder joint. Strengthening these muscles can help prevent GJI. Exercises that target the rotator cuff muscles include external and internal rotation exercises, scapular stabilization exercises, and shoulder blade squeezes.

Improve Shoulder Mobility:
Limited shoulder mobility can lead to increased stress on the shoulder joint, which can increase the risk of GJI. Stretching exercises that target the shoulder joint, such as shoulder circles and shoulder flexion stretches, can help improve shoulder mobility and prevent GJI.

Maintain Good Posture:
Poor posture can contribute to shoulder instability and increase the risk of GJI. Individuals should aim to maintain good posture by keeping their shoulders back and down and their chest open. Practicing good posture can help improve shoulder alignment and stability.

Avoid Overuse Injuries:
Overuse injuries can cause wear and tear on the shoulder joint, leading to increased instability and a higher risk of GJI. To avoid overuse injuries, individuals should practice proper form and technique when performing exercises and avoid repetitive overhead movements.

Wear Proper Protective Gear:
Individuals who participate in contact sports or activities that involve the risk of shoulder injuries should wear proper protective gear, such as shoulder pads or braces. Protective gear can help absorb the impact of a fall or collision, reducing the risk of GJI.

In conclusion, preventing GJI requires a combination of strengthening exercises, stretching, good posture, injury prevention strategies, and protective gear. By following these steps, individuals can help reduce the risk of GJI and maintain a healthy and stable shoulder joint. It is important to consult with a healthcare professional before starting any new exercise program or if experiencing any shoulder pain or discomfort. If you are unsure what to do, please contact us and one of our Personal Trainers, Physiotherapists or Sports Therapists can help.

Bicep Tendonitis Elbow

Posted on June 17, 2024

Bicep Tendonitis (Elbow)

Bicep tendonitis at the elbow, is an inflammation of the tendons that connect the biceps muscle, to the elbow. The degeneration is often caused from a lifetime of normal activity but can worsen with repetitive elbow motion and rotation. In other instances, injury can occur when the elbow is forced straight against resistance, or a heavy load. Bicep tendonitis elbow typically heals between 6 weeks to 3 months, depending upon the severity, however resting the arm is required to avoid partial or full tear of the tendon, that could require surgery.

Anatomy

The biceps muscle has two tendons, one that attach the muscle to the shoulder, and the other tendon to the elbow (also called the distal biceps tendon). Bicep tendonitis elbow typically occurs at the insertion of the biceps tendon on the radial tuberosity, or forearm bone, limiting elbow flexion and rotation of the forearm with the palm upwards (supination).

Symptoms

Pain or discomfort, swelling, visible bruising at the front of the elbow and forearm
Exacerbated pain and weakness when bending the elbow and rotating the forearm (supination)
A bulge near the top of the biceps muscle
A gap in the front of the elbow

Causes

Inflammation and injury to the tendon at the elbow is uncommon, however when it occurs, it is typically a result of overuse and repetitive motions of the joint. Sports that involve repetitive overhead motion or overuse of the elbow joint, such as tennis and gymnastics, can cause bicep tendonitis elbow. In more severe cases, it can be caused when lifting heavy objects, increasing stress on the biceps, in which the tendon can tear away from the bone.

Diagnosis

Bicep tendonitis of the shoulder is diagnosed by assessing elbow pain in the antecubital fossa (front crease of elbow) and palpate for tenderness and a gap in the tendon. Pain and weakness with supination of the forearm may also be examined against resistance. Imaging techniques may also be recommended such as an X-ray or MRI, that can be helpful when there is partial tearing of the tendon and detect for any fluid around the site. In severe cases during a complete tear, a PRP injection or a repair may be advised.

Treatment

Simple treatments typically heal bicep tendonitis in the elbow, such as resting the affected arm or actively modifying and avoiding provocative exercises. Strengthening exercises of the bicep may be recommended, starting with a light weight, and progressively increasing, could help to relieve lower bicep pain, and restore normal function as pain subsides. Exercises could included bicep curls (gradually adding or increasing weight), bicep stretch, internal (+ external) rotation stretch, and forearm twists. In other instances where exercises do not improve bicep tendonitis elbow, injections such as cortisone, needle tenotomy, or platelet-rich plasma (PRP) can help to reduce tendon swelling and stimulate healing.

Exercises

Eccentric curls: Hold a dumbbell in one hand and curl the weight up with your bicep muscle. Then, slowly lower the weight down to the starting position, taking at least 3-4 seconds to do so. Repeat for several repetitions.
Hammer curls: Hold a pair of dumbbells with your palms facing each other and curl the weights up to shoulder level, keeping your elbows close to your sides. Lower the weights back down and repeat.
Reverse curls: Hold a barbell with an overhand grip (palms facing down) and curl the weight up towards your shoulders. Lower the weight back down and repeat.
Triceps extensions: Hold a dumbbell with both hands and extend your arms overhead, keeping your elbows close to your ears. Lower the weight back down and repeat.
Wrist curls: Hold a light dumbbell in one hand and rest your forearm on a table or bench with your palm facing up. Curl the weight up towards your wrist, then lower it back down and repeat.

Prevention

Preventing bicep tendonitis is always better than having to treat it later. Here are some tips to help prevent the condition:

Warm-up: Always perform a proper warm-up before any workout or physical activity. This can include light cardio, stretching, and dynamic movements that prepare your body for exercise.
Gradual progression: Gradually increase the intensity, duration, and frequency of your workouts. Avoid sudden changes in your exercise routine as this can put excess strain on your bicep tendon.
Proper technique: Use proper technique when performing exercises to prevent excessive stress on your bicep tendon. This includes maintaining proper form, avoiding jerky movements, and lifting weights that are appropriate for your strength and fitness level.
Rest and recovery: Allow your body adequate time to rest and recover between workouts. This means taking rest days, getting enough sleep, and eating a balanced diet to support muscle recovery.
Get a regular sports massage or deep tissue massage by a certified professional in sports rehabilitation or sports therapy.
Stretching and mobility: Incorporate stretching and mobility exercises into your routine to maintain flexibility and prevent tightness in your bicep muscles and tendons.
Avoid overuse: Avoid repetitive activities that can cause overuse of your bicep tendon, such as excessive typing or gripping activities.

For further information please don’t hestiate to get in contact with one of our qualified Physiotherapists or Sports Therapists.

Fix your forward head posture

Posted on June 17, 2024

How to fix your forward head posture

Forward head posture (FHP) is a common condition where your head is positioned with your ears in front of your body’s vertical midline. In normal or neutral head posture, your ears line up with your shoulders and midline. FHP can cause neck pain, stiffness, an unbalanced gait, and other side effects. It’s also often associated with rounded shoulders, called kyphosis. FHP is also called “text neck” or “nerd neck,” because it results from prolonged bending toward a computer screen or hunching over a laptop or cell phone. It’s also associated with the loss of muscle strength in the aging process.

The good news is that you can usually fix it: Stretching and strengthening exercises along with paying attention to good posture relieves side effects and restores better posture.

Anatomy

Forward head posture (FHP) is a poor habitual neck posture. It often co-exists with Upper Crossed Syndrome defined by hyperextension of the upper cervical vertebrae and forward translation of the cervical vertebrae.

Thoracic Kyphosis is a complication of the combination of slouched-forward shoulders and rounded upper back. This can lead to a painful shortening of the muscles of the back of the neck, as well as compression of the cervical vertebrae—the uppermost portion of the spine that supports the head and protects the spinal cord.

Symptoms

Due to the increased compressive forces through the neck joints and increased muscle tension, pain is the common outcome. Some of the types of problems associated with FHP are:

Headaches
Neck discomfort
Muscle tension in the neck and shoulders
Discomfort in the mid back
Chest pain
Pain, pins & needles and numbness in the arms and hands

Causes

People may associate FHP with using electronic devices for a long time, such as cell phones or computers.

However, any activity that causes a person to lean their head forward for a prolonged period of time can lead to chronic FHP.

- slouching
- sleeping with the head raised
- carrying a heavy backpack or purse
- driving with a hunched back
- sewing
- reading in bed
- whiplash or other injuries to the spine
- weakness in the muscles of the upper back
- arthritis and bone degeneration

Diagnosis

Forward Head Posture (FHP) is a common postural imbalance that occurs when the head moves forward from its normal alignment with the spine. It can cause a range of problems, including neck and shoulder pain, headaches, and even reduced lung function. Diagnosing FHP involves a combination of physical examination and observation of the patient’s posture.

Here are the steps that may be taken to diagnose FHP:

Patient history: The healthcare professional will ask the patient about their symptoms and any history of neck or shoulder pain. They may also ask about their occupation, lifestyle, and any recent injuries or surgeries.
Physical examination: The healthcare professional will assess the patient’s posture, looking for any signs of FHP. They may ask the patient to stand upright against a wall, and then observe the alignment of the head, neck, and spine. They may also examine the patient’s range of motion, muscle strength, and any tenderness or pain.
Imaging tests: In some cases, imaging tests may be ordered to get a more detailed look at the patient’s neck and spine. This can include X-rays, MRI scans, or CT scans.
Assessment of muscle imbalance: FHP is often caused by muscle imbalances in the neck and upper back. The healthcare professional may assess the patient’s muscle strength and flexibility, looking for any areas of weakness or tightness.
Other potential causes: It’s important to rule out other potential causes of neck and shoulder pain, such as spinal conditions or nerve impingements.

Overall, diagnosing FHP involves a thorough examination of the patient’s posture, range of motion, muscle strength and flexibility, and any potential underlying conditions. Once a diagnosis is made, treatment can involve a combination of exercises, manual therapy, and lifestyle modifications to correct the posture and address any underlying issues.

Treatment

The treatment of Forward Head Posture (FHP) typically involves a combination of exercises, manual therapy, and lifestyle modifications to address the underlying causes of the condition. Here are some general steps that may be taken to treat FHP:

Corrective exercises: Exercises that strengthen the neck and upper back muscles can help to improve posture and reduce the strain on the neck and shoulder muscles. These may include chin tucks, shoulder blade squeezes, and neck stretches.
Manual therapy: This may involve hands-on techniques such as massage or chiropractic adjustments to help correct spinal alignment and improve range of motion in the neck and upper back.
Postural changes: Making changes to your work environment or daily habits can help to reduce the strain on your neck and upper back muscles. This may include adjusting your computer monitor height, using a supportive chair, or taking breaks to stretch and move throughout the day.
Lifestyle modifications: Factors such as stress, lack of sleep, and poor diet can contribute to muscle tension and postural imbalances. Taking steps to manage stress, improve sleep quality, and eat a balanced diet can support overall physical and mental health and reduce the risk of FHP.
Bracing: In severe cases of FHP, a brace or collar may be recommended to help support the neck and reduce strain on the muscles. However, this is typically a short-term solution and should be used under the guidance of a healthcare professional.

It’s important to work with a healthcare professional who can provide a personalized treatment plan based on your individual needs and underlying causes of FHP. With the right approach, it is possible to correct FHP and improve overall posture and health.

Exercises

Here are some exercises that can help to strengthen the neck and upper back muscles and improve posture in individuals with Forward Head Posture (FHP):

Chin tucks: Sit or stand with your back straight and your shoulders relaxed. Keeping your eyes facing forward, gently tuck your chin in towards your chest, as if making a double chin. Hold for 5-10 seconds and then release. Repeat 10-15 times.

Shoulder blade squeezes: Sit or stand with your back straight and your shoulders relaxed. Squeeze your shoulder blades together, as if trying to hold a pencil between them. Hold for 5-10 seconds and then release. Repeat 10-15 times.

Wall angels: Stand with your back against a wall, with your feet about 6 inches away from the wall. Raise your arms up to a 90-degree angle, with your elbows and wrists touching the wall. Slowly slide your arms up and down the wall, maintaining contact with your elbows, wrists, and fingers at all times. Repeat 10-15 times.

Neck stretches: Sit or stand with your back straight and your shoulders relaxed. Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 10-15 seconds and then release. Repeat on the other side. Repeat 3-5 times on each side.

Upper back stretch: Sit or stand with your back straight and your shoulders relaxed. Clasp your hands in front of you and round your upper back, bringing your chin towards your chest. Hold for 10-15 seconds and then release. Repeat 3-5 times.

Remember to start with a few repetitions of each exercise and gradually increase the number of repetitions and the level of difficulty as your muscles become stronger. It’s also important to maintain good posture throughout the day and take frequent breaks to stretch and move.

Prevention

Forward Head Posture (FHP), also known as “text neck,” is a common condition that affects people of all ages. It occurs when the head is positioned forward in relation to the shoulders, which places strain on the neck and upper back muscles. Over time, FHP can lead to chronic pain, headaches, and even spinal damage. However, there are several steps that you can take to prevent FHP.

Be mindful of your posture: The first step to preventing FHP is to be mindful of your posture. Avoid slouching or leaning forward when sitting or standing. Instead, sit up straight with your shoulders back and your head aligned with your spine.
Adjust your workspace: If you spend a lot of time sitting at a desk, it’s important to make sure that your workspace is set up correctly. Your computer screen should be at eye level, and your keyboard and mouse should be positioned so that your arms are at a comfortable angle. Use a supportive chair with good back support to prevent slouching.
Take regular breaks: It’s important to take regular breaks when working or using electronic devices. Every 30 minutes, take a few minutes to stretch and move around. This will help prevent muscle tension and fatigue, which can lead to FHP.
Strengthen your neck and back muscles: Strengthening your neck and upper back muscles can help prevent FHP. Incorporate exercises such as neck retractions, chin tucks, and shoulder blade squeezes into your daily routine. These exercises will help strengthen the muscles that support your head and neck.
Stretch regularly: Stretching regularly can also help prevent FHP. Incorporate neck stretches and upper back stretches into your daily routine. These stretches will help increase your range of motion and prevent muscle tension.

In conclusion, FHP is a common condition that can lead to chronic pain and spinal damage. However, by being mindful of your posture, adjusting your workspace, taking regular breaks, strengthening your neck and back muscles, and stretching regularly, you can prevent FHP and maintain good spinal health. If you are experiencing pain or discomfort due to FHP, it’s important to seek medical attention to prevent further damage.

For further information please contact a member of our Physiotherapy or Sports Therapy team.

Arthritis

Posted on June 17, 2024

Arthritis

Arthritis is a general term used to describe inflammation of the joints. It is a common condition that affects millions of people worldwide. There are over 100 different types of arthritis, but the most common forms are osteoarthritis and rheumatoid arthritis.

Osteoarthritis, also known as degenerative joint disease, is the most common form of arthritis. It is a chronic condition that affects the cartilage, the cushioning material between bones, causing pain, stiffness, and loss of mobility in the affected joint. It most commonly affects the hips, knees, hands, and spine. It is more common in older adults, and in individuals who have a history of joint injury or a family history of the condition.

Rheumatoid arthritis is an autoimmune disorder that causes inflammation in the joints and surrounding tissue. It is a chronic and progressive disorder that can lead to joint damage and disability if not treated properly. It is more common in women than men and typically develops between the ages of 30 and 60.

The severity of arthritis can vary, with some cases causing only mild discomfort, while others can be debilitating and severely impact an individual’s quality of life. The severity may be influenced by factors such as the type of arthritis, the number of joints affected, and the individual’s overall health.

Anatomy

Arthritis is a general term used to describe inflammation of the joints. The joints are the areas where two bones meet, allowing for movement and providing stability to the body. The anatomy of a joint includes the bones, cartilage, ligaments, tendons, and synovial membrane. The bones are the hard structures that make up the joint. The ends of the bones are covered by a thin layer of cartilage, which acts as a cushion and helps to reduce friction between the bones. The cartilage also helps to distribute weight evenly across the joint and allows for smooth movement.

Ligaments are tough, fibrous bands of tissue that connect bones to each other. They provide stability to the joint by limiting the range of motion and preventing excessive movement. Tendons are similar to ligaments, but they connect muscles to bones, allowing for movement. The synovial membrane is a thin lining that surrounds the joint and produces synovial fluid, a lubricant that allows the bones to move smoothly against each other.

Symptoms

In arthritis, the normal function of the joint is disrupted by inflammation. This can lead to damage and degeneration of the cartilage, as well as thickening and inflammation of the synovial membrane. This can cause pain, stiffness, redness, swelling, tenderness, and loss of mobility in the affected joint. In severe cases, it can lead to the formation of bone spurs and erosion of the bones, leading to joint deformity.

Causes

Injuries: Joint injuries, such as those sustained in sports or accidents, can increase the risk of developing arthritis later in life.
Genetics: Some types of arthritis, such as rheumatoid arthritis, are more likely to occur in people who have a family history of the condition.
Infections: Certain viral and bacterial infections, such as Lyme disease and parvovirus, have been linked to the development of arthritis.
Autoimmune diseases: People with autoimmune conditions, such as lupus or psoriasis, are at a higher risk of developing certain types of arthritis.
Environmental factors: Exposure to certain toxins, such as silica dust or asbestos, can increase the risk of developing certain types of arthritis.
• Obesity and being overweight can also increase the risk of developing osteoarthritis, particularly in the hips and knees.

It is important to note that having one or more of these risk factors does not necessarily mean that you will develop arthritis. However, it is important to be aware of these factors and take steps to reduce your risk, such as maintaining a healthy weight and exercise regularly. If you are experiencing joint pain or stiffness, it is important to consult a doctor to determine the cause and appropriate treatment.

Diagnosis

Consultation with a GP and physical examination to assess joint swelling and movement, as well as a review of symptoms.
Referral to a rheumatologist for specialized care and diagnosis.
Blood tests such as ESR and CRP to measure inflammation levels, full blood count to rule out other causes and check for anaemia, and tests for rheumatoid factor and anti-CCP antibodies to indicate the presence of rheumatoid arthritis.
Joint scans such as X-rays and MRI to assess joint inflammation and damage, and monitor disease progression.
Assessment of physical ability and coping with everyday tasks through questionnaires and repeated assessments after treatment to evaluate improvements.

Treatment

Treatment for arthritis typically includes a combination of medication, physical therapy, and lifestyle changes.

In the first instance, we advise physical therapy in the way of exercise, strength and conditioning and also massage.

Medications such as nonsteroidal anti-inflammatory drugs (NSAIDs) and disease-modifying antirheumatic drugs (DMARDs) may be used to reduce inflammation and pain.

Physical therapy ( Physiotherapy or Sports Therapy ) can help to improve joint function and mobility. Lifestyle changes such as weight loss and exercise can also help to reduce the symptoms of arthritis.

Exercises

Exercising with arthritis can be a challenge, but with the right approach, you can safely enjoy the benefits of increased physical activity. Follow these S.M.A.R.T. tips to help you get started:

Start low and go slow: When beginning or increasing physical activity, take it slow and pay attention to how your body responds. People with arthritis may need more time to adjust to new levels of activity. Start with a small amount of activity, such as 3-5 minutes twice a day, and gradually add more as your body adjusts.

Modify activity as needed: Your arthritis symptoms may fluctuate, so modify your activity level to stay as active as possible without exacerbating your symptoms.

Choose “joint-friendly” activities: Activities that are easy on the joints, such as walking, cycling, water aerobics, and dancing, are less likely to cause injury and less likely to put excessive stress on your joints.

Find safe places to be active: Safety is key when starting and maintaining an exercise routine. If you’re not sure where to begin, consider joining an exercise class. If you plan your own activities, look for safe places to be active, such as sidewalks or pathways that are level and free of obstacles, well-lit, and separated from heavy traffic.

Prevention

Maintaining a healthy weight through regular physical activity and healthy diet.
Protecting joints from injury by avoiding excessive stress and using proper technique and equipment.
Incorporating anti-inflammatory foods such as fruits, vegetables, and omega-3 fatty acids in the diet.
Considering supplements like glucosamine and chondroitin
Managing underlying medical conditions that may increase the risk of arthritis such as autoimmune diseases and viral infections.
Medications like non-steroidal anti-inflammatory drugs (NSAIDs) and disease-modifying antirheumatic drugs (DMARDs) can also be used to reduce inflammation and slow the progression of the disease.

If you would like some help to manage your condition whether that is through Exercise, Soft Tissue Therapy or Nutrition, our exerpts are on hand to help. Contact us today for more information.

Ankle Stability Exercises

Posted on June 17, 2024

Ankle Stability Exercises

The ankle joint is a complex hinge joint that connects the lower leg bones (the tibia and fibula) to the foot bone (the talus). It plays a critical role in weight-bearing activities such as walking, running, and jumping. This joint is stabilized by a network of ligaments, tendons, and muscles, which work together to maintain its position and resist movements that could lead to injury.

Anatomy

The ankle joint, or talocrural joint, is a hinge joint connecting the lower leg bones (tibia and fibula) to the foot bone (talus). This joint plays a critical role in weight-bearing and movement, enabling actions like walking, running, and jumping. The tibia and fibula form a stable structure around the talus, providing both flexibility and stability. The joint is lined with a synovial membrane that produces fluid to reduce friction, while articular cartilage cushions the bones during movement.

Stability in the ankle is maintained by ligaments and tendons. Key ligaments include the deltoid ligament on the inner side, which prevents over-eversion, and the lateral ligaments (anterior and posterior talofibular and calcaneofibular ligaments), which prevent excessive inversion. Tendons like the Achilles tendon, connecting the calf muscles to the heel, and the peroneal tendons, which stabilize the outer ankle, ensure controlled motion and protection from injury.

Surrounding muscles, such as the calf muscles (gastrocnemius and soleus), tibialis anterior, and peroneal muscles, work to move and stabilize the ankle. Together with the ligaments and tendons, they allow the ankle to function as a strong, flexible foundation for everyday activities and high-impact movements, while reducing the risk of injury.

Symptoms

Issues with ankle stability often manifest as frequent sprains, a sensation of wobbliness, pain, swelling, and difficulty bearing weight on the affected ankle. Chronic ankle instability can also cause recurring discomfort and impact an individual’s ability to engage in physical activities.

Causes

Ankle instability can result from various factors, including:

Weak muscles supporting the joint.
Poor neuromuscular control.
Previous ankle injuries, such as sprains or fractures.
External factors like inappropriate footwear or uneven surfaces during physical activity.

Recurrent injuries can lead to chronic ankle instability, further increasing the risk of complications.

Diagnosis

Diagnosing ankle instability typically involves a physical examination by a healthcare professional. The process may include:

Assessing the range of motion and strength of the ankle.
Reviewing the patient’s history of injuries.
Imaging studies such as X-rays or MRIs to evaluate the condition of the ligaments, tendons, and bones.

Treatment

Treatment for ankle instability aims to strengthen the joint, improve neuromuscular control, and prevent further injuries. Interventions include:

Deep Tissue Massage and Sports Massage: These therapies help alleviate muscle tension, improve circulation, and promote healing.
Reflexology: Targeted pressure on specific points of the foot to support ankle function.
Heat and Ice Therapy: Heat helps relax muscles, while ice reduces inflammation and pain.
Medical Acupuncture: Stimulates the body’s natural healing processes and reduces pain.
Cupping Therapy: Promotes blood flow and aids in recovery.

Exercises

Strengthening exercises are essential for improving ankle stability. Here are some effective options:

Ankle Dorsiflexion
Use a resistance band to lift your foot toward your shin, strengthening the muscles at the front of the ankle.
Ankle Plantar Flexion
Press your foot away from your body using a resistance band, targeting the calf and ankle.
Eversion and Inversion
With a resistance band, move your foot outward (eversion) and inward (inversion) to strengthen the ankle’s stabilizing muscles.
Calf Raises
Stand on your toes and lift your heels off the ground to build strength in the calf and ankle.
Balance Exercises
Stand on one foot to enhance proprioception and improve stability.

Conclusion

Ankle stability is essential for maintaining proper joint function and preventing injuries. Through targeted exercises and strength and conditioning regime’s designed by our Physiotherapists or Sports Therapists combined with other modalities such as deep tissue massage, reflexology, and medical acupuncture, combined with specific strengthening exercises, individuals can significantly improve their ankle health.

If you experience recurring ankle issues such as sprains or weakness, or if you have sport-specific needs, contact our team of specialists. We can develop a personalized exercise plan and provide professional treatments to support your recovery and performance.

Understanding Food Allergies and How to Manage Them

Posted on June 9, 2024

Food allergies are a common and often challenging health issue that affects millions of people worldwide. These allergies occur when the immune system mistakenly identifies certain foods as harmful and triggers an allergic reaction. Symptoms can range from mild to severe and may include itching, swelling, hives, digestive problems, and in extreme cases, anaphylaxis—a life-threatening condition requiring immediate medical attention.

Common allergens include foods such as peanuts, tree nuts, milk, eggs, wheat, soy, fish, and shellfish. The severity of reactions can vary greatly from person to person and even from one exposure to the next. Understanding and identifying these triggers is crucial in managing food allergies and maintaining a healthy lifestyle.

One of the most effective ways to identify food allergies is through IgE blood testing. This method measures the levels of specific IgE antibodies in the blood that are produced in response to certain allergens. With accurate and scientific analysis, individuals can pinpoint the exact foods or environmental factors causing their symptoms. This knowledge empowers them to make informed decisions about their diet and lifestyle, avoiding potential allergens and reducing the risk of allergic reactions.

Managing food allergies involves more than just avoiding certain foods. It requires a comprehensive approach that includes reading food labels carefully, communicating your allergies to restaurant staff, and being prepared for emergencies with medications such as antihistamines and epinephrine auto-injectors. Support from healthcare professionals and dietitians can also be invaluable in creating a safe and balanced diet.

If you suspect you have a food allergy, booking a test with us is a simple and effective first step. Our home-to-lab finger-prick blood test is designed for convenience and accuracy. Simply collect a quick sample at home and send it to our laboratory. Within 7 days, you’ll receive detailed results that reveal your IgE reactions to 23 foods and 19 environmental allergens. This test is available for individuals aged 4 and older, except those who are pregnant or breastfeeding. Available exclusively in the UK, our testing service provides you with the information and support needed to manage your allergies effectively. Take control of your health today by scheduling your allergy test with us.

If you need help with any aspect of your health, such as personal training or nutrition then please contact our team today.

The Role of Carbohydrates during Exercise

Posted on June 3, 2024

Carbohydrates play a key role within physical activity by providing energy to the body, brain and muscles. Athletes or anyone taking part in any physical activity needs to ensure they are consuming a large amount of carbohydrates within their diets. If someone does not consume enough carbs it is likely that performance levels and recovery may become impaired.

What are carbohydrates?

Carbohydrates are one of the main three macronutrients we need to consume every day, together with protein and good fats. The main three types of carbohydrates are starch, fibre and sugar. Starch carbohydrates are more so known as complex carbs, these are food types such as potatoes, corn and starchy vegetables. Natural and added sugar foods are known as simple carbs, these can be found in food and drinks such as milk, honey, sweets, sugary drinks and syrups.

Why do we need carbohydrates and how does it aid in exercise performance?

It is imperative to our bodies that we consume carbohydrates. Carbohydrates are stored in the muscles and liver as glycogen. Carbohydrates are one of the main sources of energy for our body to function, carbs are broken down and digested into a small molecule called glucose. This is used for fuel and is stored within muscles. The glucose energy molecule aids in delaying the onset of fatigue and help with muscular endurance. Carbohydrates also aid in muscular growth alongside protein and fats (macronutrients) which is so important to athletes to grow in their athletic
performance. Glycogen stores can be limited, so if a person is training and partaking in high intense physical activity, our bodies will need carbohydrate stores to fuel the body, ensuring an individual has increased energy levels. Glycogen is the main source of energy for quick bursts of physical activity and exercise, this keeps people motivated and full of energy. If these stores are low during exercise a person may become fatigued very quickly, lacking overall energy and unable to perform at the best of your ability at the highest standard. It is so important for a person to consume the right amount of carbohydrates to aid in exercise performance. If you are a person who is active and performs the recommended amount of exercise per week, healthy eating and carbohydrate intake is a necessity. Carbohydrate intake doesn’t have to always be food intake, you could have energy drinks and carbohydrate supplements (especially if you are trying to control weight).

Good sources of carbohydrates

Quinoa, Wheat, Pasta, Rice
Oats, yoghurt
Banana
Potatoes / Bread
Apples
Carrots
Corn
Whole grains
Vegetables

As you can see carbohydrates are a key compenent of any diet or nutrition plan. We should not be cutting food groups out of our nutrition plans as they all plan a significant role! So if you are in need of support or advice by qualified nutritionists who won’t feed you down the wrong path, then contact us today for more information.

Exercise and Type 2 Diabetes

Posted on June 3, 2024

How can exercise help with Type 2 Diabetes?

Type 2 diabetes is a condition that affects the level of sugar in the blood, but can easily be managed with the correct medication accompanied with a healthy diet & exercise. A healthy diet is a great way of managing your blood sugar level, as well as aiding in controlling your weight & improving overall mood. Being type 2 diabetic doesn’t restrict what foods you can and can’t eat but limiting certain foods such as sugar, fats & salt can definitely help.

Physical activity helps to lower your blood sugar level by increasing insulin sensitivity, allowing your muscles to use the glucose (sugar) in the blood for energy. Furthermore, Sheri Colberg-Ochs, founder of the Diabetes Motion, states that physical activity actually helps to lower blood sugar for up to 72 hours. Overall, the NHS recommends you should be aiming for at least 2.5 hours of activity a week, but activity doesn’t always have to mean exercise, this can be anything that causes you to get out of breath. For example, walking slightly faster than normal, going up & down climbing stairs, or even doing some strenuous housework. However, if you are looking to add more exercise into your daily routine the activities below have been found to be beneficial for people with Type 2 diabetes.

Cardio – Exercises such as walking, jogging, cycling or swimming are great cardio workouts. If you’re fairly inactive at the moment going out for a little walk each day will have amazing benefits on your body. As well as helping with insulin sensitivity & blood sugar levels doing cardio will also improve lung health & fitness. Meaning over time you will be able to get a little further or even progress a walk into a fast walk or light jog.
Resistance training – Building muscle mass allows a higher capacity of blood sugar to be stored within the muscle, lowering the amount of sugar in the blood. Therefore helping to manage blood sugar levels while storing energy.
Balance Training – Sometimes type 2 diabetes can lead to loss of sensation in the feet, known as neuropathy. This condition can lead to trips & falls, so improving your balance can help to prevent this. This doesn’t have to be anything strenuous simply standing on one foot for a certain amount of time can help to improve overall balance.

If you are currently quite inactive please make sure to consult with your healthcare professional before adding any intense exercise into your routine. Also make sure to stay hydrated & to keep check of your blood sugar levels before & after exercise.

You can also contact our team to schedule a nutrition consultation with our qualified staff and maybe even discuss some exercise and training with our personal trainers! Contact us for more information and make a booking here.

Diet Trends: should you be trying them?

Posted on June 3, 2024

Over the past few years, obesity has become a consistently increasing public health issue. In response to this, there is now an influx of diet trends that all give you ‘the fastest weight loss results’; and everyone on the internet is suddenly more qualified to advise you than a professional nutritionist.

Now, in no way am I saying I am an expert in nutrition, but I’d like to think my experience and knowledge in the line of work I am in makes me slightly more educated in this field than Sarah on that yummy mummy Facebook group. However, if you genuinely need detailed advice into your own personal nutrition, please seek advice from a professional (I cannot stress this enough).

Whilst fad diets have been around for several years (Atkins, Weight Watchers etc), there is now a much greater pressure to try them due to the constant celebrity endorsement we see everywhere. In my personal opinion, I believe social media can be an extremely dangerous place for someone vulnerable to this pressure. You sit on your phone, scrolling through Instagram and catching up on George’s recent holiday photos and up pops an advertisement of that amazing looking celebrity rambling on about how their fat loss coffee has given them great results within a week. Why wouldn’t you want to give it a go? Fat loss in a week, just from drinking coffee, great right? Wrong. News flash people, most of these celebrities are paid a pretty penny to be pushing these products on their followers. Now, I don’t deny that they fully deserve their brilliant figures, but that is through a lot of strength training in the gym and a calorie deficit for fat loss. Most of these before and after photos with the product are taken on exactly the same day, they just put make up on, wear more flattering clothes and find better lighting for their after picture.

In all honesty, all of these diets rely on creating a calories deficit, whether that’s through restricting carbohydrate intake, replacing meals with shakes, only eating between certain times of the day, creating ‘sins’ on certain foods; it doesn’t matter how they dress it up, they aim to make you eat less calories than you use and therefore weight loss will follow.

I’m sure you’ve probably thought which diet is best for me to lose weight at some point. We all have, you’re not alone. Well, in my opinion, the balanced diet that creates a sustainable calorie deficit for you is best. Now, remember a calorie deficit is purely burning more calories than you consume, therefore you can also create this through exercise if you are already happy with your diet, and that is perfectly okay too. Just remember, don’t beat yourself if you have a bad day and eat too many calories, life is too short for scorning yourself for that doughnut; enjoy the doughnut, just take the dog for a slightly longer walk on that day.

Here’s a few quick tips on how to avoid fad diets and poor diet advice:

Promises of quick fixes.
Recommendations of detoxes where you are to avoid certain foods.
Pushing supplements and a number of other ‘fat loss’ products onto you.
Single study or no academic research available (relying on celebrity personal success stories).
Claims of magical benefits of certain foods (e.g coffee or grapefruit).
Promises of weight loss through tablets, without changing any other aspect of your lifestyle.
Recommendations to consume non-food items (cotton wool diet).
Promotion of eating one type of food (e.g cabbage soup diet, raw food diet).

If you are interested in discussing nutrition and a healthy considered approach to losing weight then please get in touch with one of our team.

3 Simple Steps To Achieve Your Resolutions

Posted on May 31, 2024

Christmas is the time for us all to eat as heartily as we’d like whilst pretending to ignore both the scales in the bathroom and the nutritional information on all those boxes of mince pies.

And then January is the time to make the resolutions that you are absolutely going to stick to no matter what: go to the gym twice a week, cut out sugar, stop drinking wine on weekdays…all that good stuff that inevitably gets abandoned after the reduced Quality Street tins start to line the shelves of supermarket. Whilst well-intended, only one in ten of us can actually stick to our New Year’s resolutions for longer than a month, and this is because many of us set unrealistic goals while trying to perform ‘damage control’ after the Christmas dinner.

The easiest way to stick to your resolutions is to make your goals more achievable in the first place – and believe it or not, you can start from December. New Year’s resolutions may be made with the ‘new year, new me’ idea in mind, but if you’re already signed up to and paying for a gym membership in December, chances are that you’re going to find a lot more motivation to continue these habits into 2017.

Step 1: Don’t let Christmas become ‘an excuse’.
This doesn’t mean you can’t enjoy yourself at Christmas. You are allowed to make a beeline for the yule logs and indulge in the roast potatoes on the big day. But many of us use ‘oh, whatever, it’s Christmas’ as an excuse to justify out-of-control eating habits. Treat December like any other month (and therefore pretend that you have a pine tree in your living room and tinsel around your lampshades all year round), and it means you can afford to go all out on the 25th.

Step 2: Start making changes.
There’s no unwritten rule that says you can’t join your local gym halfway through December. Spoiler alert: if you sign up and start paying for it, you’ll be far more inclined to use it since you’re already paying for it. And if you’re already motivated to use it, it’s going to make ticking the box next to ‘lose weight’ or ‘get fitter’ on your resolution list far easier. This also applies to food habits: if you’re going to try and eat healthier in the new year, why not start now and slowly work more vegetables and fruit into your diet to make that change easier?

Step 3: Don’t stress about it.
Your resolutions are not law. You won’t be doing anything wrong by taking a break from them, or not doing exactly what you intended to when you first wrote them. Congratulate yourself on your progress and don’t make it into a very black-and-white, “I either succeeded or I failed” thing.

Those who post their updates publicly on Facebook are more susceptible to feeling bad or stressing about them due to everyone else knowing that they’re trying to achieve something – so when it turns out that you might not be able to do it, the shame of confessing it on social media can make you feel worse. But here’s the thing: social media doesn’t have to know. Tell everyone when you’ve achieved something, not when you plan to. Of course, not having to publicly admit defeat can be a source of motivation for some, but for others it may just increase the stress of it all, thus leading to a bigger ‘crash’ when you give up.

Above all, enjoy Christmas. Eat, drink, be merry, and don’t worry too much, because everyone all over the world is doing just the same as you are. But if you feel like you do need a little kick to help you recover after the Christmas dinner, why not try LiveWell Health’s personal training services or nutrition services to keep you on track? For more information, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk.

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