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Tewkesbury’s local experts in clinical chiropractic & remedial massage.

Call today on 01684 291 261 to arrange a free chat with Aidan (our chiropractor).
We'll let you know if we can help you, and if we can't, who can.

NB: This is a blog of our personal opinions, and is provided as a brief overview of things we think you might find interesting.

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  • Rib Sprain 14 December 2019 | Comments (0)

    Let’s take a look at costovertebral syndrome.Causes of Costovertebral Joint Sprain

    Costovertebral syndrome is essentially a spraining injury of the joints where a rib connects to a vertebra in the spine. These injuries usually occur after a sudden movement involving twisting, bending or over-extending (arching) the spine. They may occasionally occur due to repetitive twisting or bending motions, or direct trauma.
    Pain Pattern for Costovertebral SyndromeCompressive and torsional forces are applied to the joint when we move. If these forces are greater than the joint can withstand, then damage may occur to either the ligaments, cartilage or both. In some cases, the head of the rib may even dislocate from the joint, or the rib may fracture (both much more likely in the event of direct trauma, most commonly a punch or rugby tackle).
    Symptoms of costovertebral syndrome include pain on moving the spine, especially twisting and side bending. Pain and tenderness is typically located to one side of the spine and may radiate to the shoulder blade or chest, typically following the line of 1-2 ribs. There will often be pain or discomfort taking deep breaths, coughing and sneezing; and there may be a reduction in flexibility in the thoracic spine, or muscle spasm either close to the spine, or following the line between two ribs.Anatomy of the Costovertebral Joint

    You can find out more here:
    www.physioadvisor.com.au/…/uppe…/costovertebral-joint-sprain
    www.physio-pedia.com/Costotransverse_Disorders

    At Back In Action we also offer free chats. This will take about 10-15 minutes where we can talk in general terms about your condition, and see if we can point you in the right direction for treatment. Whether that is with ourselves, someone else, or on your own at home. Call today to schedule your no obligation free chat.

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    Massage 06 December 2019 | Comments (0)

    What actually is massage?

    Massage is a natural therapy involved with soft tissue manipulation and has evolved over thousands of years. From ancient China to present-day Europe, it has been used for the promotion and restoration of health. Massage is a non-invasive, non-threatening and natural therapy.

    Remedial Massage
    The term "Remedial Massage" refers to a variety of techniques specifically designed to relax muscles by applying pressure to them against deeper muscles and bones, and rubbing in the same direction as the flow of blood returning to the heart. This also includes the use of deep tissue strokes, to help more chronic (long-standing) problems of the muscles, tendons and fascia.
    This type of massage helps you de-stress and relax whilst loosening muscle tissue and releasing toxins from the muscles themselves.

    Sport massage
    Sports massage is typically used before, during, and after athletic events. The purpose of the massage is to prepare the athlete for peak performance, to drain away fatigue, to relieve swelling, to reduce muscle tension, to promote flexibility and to prevent injuries.
    Vigorous pre-event massage helps reduce sports-related injuries by warming, stimulating and preparing muscles and joints for increased activity while more restful post-sport techniques relieve sore, overworked muscles. Note: this does not need to be pitch-side.
    Maintenance sports massage can be considered a more vigorous remedial massage.
    Like any other massage at Back In Action, the treatment will be tailored to the individual.

    Or just for relaxation
    People often seek massage for stress, tension, feelings of fatigue or general weariness. Massage is excellent at promoting relaxation when used in conjunction with exercise and other activities which promote physical and mental well-being.

    #RemedialMassage #SportsMassage #TherapeuticMassage #BackInAction #Tewkesbury

    You can find out more here:
    www.physio-pedia.com/Massage
    www.sportsinjuryclinic.net/treatments-therap…/sports-massage

    Massage

    Massage

    Massage

    At Back In Action we also offer free chats. This will take about 10-15 minutes where we can talk in general terms about your condition, and see if we can point you in the right direction for treatment. Whether that is with ourselves, someone else, or on your own at home. Call today to schedule your no obligation free chat.

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    Foam Roller 22 November 2019 | Comments (0)

    Let’s take a look at foam rolling - the poor wo/man's massage.

    Of course, these work best in conjunction with actual massage, especially when it comes to highlighting which muscles you need to concentrate on. We would recommend using the foam roller twice a week, and an actual massage every month.

    Foam rolling is a technique widely used by athletes and therapists to target the fascia. The fascia is the band of protective tissue fibres which serves to stabilise, enclose and separate the muscles and organs, and includes tendons and ligaments. When the fascia is functioning poorly athletic performance is affected - for instance tension and dehydration of the fascia causes a faster onset of fatigue during physical exertion, and movement control may be affected. In material terms, a foam roller is fairly self-explanatory - a cylindrical section of firm foam - however the specific material used will impact upon product density and firmness.

    The foam roller uses resistance from bodyweight to effectively target overactive muscles and tendons in the body. The applied resistance effectively massages the body to release muscular tension and tightness. By using your own body weight to apply pressure where needed, a foam roller allows you to effectively and efficiently target muscle discomfort, adhesions and tension, aiding muscle recovery after exercise. Using sustained pressure to target tension in the muscles and fascia, is referred to as myofascial release. Myofascial release is a massage technique used widely by physiotherapists and massage therapists etc to release muscular tension, ease discomfort and improve general mobility.

    #FoamRoller #FoamRolling #HomeMassage #Massage #Tewkesbury

    You can find out more here:
    www.sportsinjuryclinic.net/…/why-a-foam-roller-should-be-pa…
    www.sportsinjuryclinic.net/rehabilita…/foam-roller-exercises

    Foam Roller ITB

    Foam Roller Pec

    Foam Roller Glutes

    At Back In Action we also offer free chats. This will take about 10-15 minutes where we can talk in general terms about your condition, and see if we can point you in the right direction for treatment. Whether that is with ourselves, someone else, or on your own at home. Call today to schedule your no obligation free chat.

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    Let’s take a look at achilles tendinopathy.

     

    Achilles tendinopathy is a common overuse injury caused by repetitive energy storage and release with excessive compression. This can lead to a sudden injury, or in the worst case, can cause a rupture of the Achilles tendon. In both cases, a lack of flexibility or a stiff Achilles tendon can increase the risk of these injuries.

    Morning pain is a hallmark symptom because the achilles tendon must tolerate full range of movement including stretch immediately after getting up in the morning. Symptoms are typically localized to the tendon and the immediate surrounding area. Swelling and pain are less common. The tendon can appear to have subtle changes in outline, and can have noticeable thickening. Men older than 30, and people with suboptimal ankle biomechanics (such as previous ankle injury, over-pronation or over-supination, poor choice of footwear) are particularly prone to this injury.

    The POLICE protocol for tissue healing should be applied; with ice massage and the optimisation of the tissue load (rest, massage, gradual strengthening) being particularly useful forms of treatment for these conditions; whilst more severe or chronic cases may require steroid injections or even surgery.

     

    You can find out more here:

    www.sportsinjuryclinic.net/sport-injuries/ankle-achilles-shin-pain/achilles-tendonitis

    www.physioadvisor.com.au/injuries/achilles-heel/achilles-tendonitis

    The angles of the ankle

    Ice Massage of the Achilles Tendon

    Kinesiology taping of the Achilles Tendon

    At Back In Action we also offer free chats. This will take about 10-15 minutes where we can talk in general terms about your condition, and see if we can point you in the right direction for treatment. Whether that is with ourselves, someone else, or on your own at home. Call today to schedule your no obligation free chat.

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    Sleep Hygiene 08 November 2019 | Comments (0)

    Let’s take a look at sleep hygiene.

    The modern world seems to be seeing an “epidemic” of insomnia, with its knock on effects throughout the body as our hormone levels are thrown out of balance by so many aspects of life (mood, mental state, appetite and digestion…). It is often a condition of dysevolution. Essentially, we’re running a modern, well lit, interconnected lifestyle software on hunter-gather / subsistence farmer hardware. Homo Sapiens have existed for approximately 7,500 generations, farming started 500 generations ago, the electric light 5 generations ago, and about 1.5 generations since lit screens were invited into the bedroom.
    We are evolved for a dusk which takes about 25-45 minutes from bright white-blue, through yellows, oranges and reds, into darkness. Our hormone levels, particularly cortisol and melatonin take their cues from habit, and habitat; and require about 25-35 minutes to switch across; cortisol waking us up, melatonin making us sleepy.

    An evening routine for our ancestors would have seen the sky dim and change colour, being replaced by soft firelight, voices would naturally lower. We can assume they’d snuggle together under furs/blankets for a time before lying down to sleep – just like we do when we camp out. They are receiving plenty of cues for ever less interaction, ever dulling sounds and light levels. Even 120 years ago most internal heating and lighting was in the form of flame from the fireplace, candles or gaslights; with ever fewer people to interact with as the day got later.
    These days, of course, we have white-blue LED lighting, LED TV, phone and tablet screens with loudspeakers and exciting action – constantly demanding our attention. Dusk happens when WE want it to, literally at the flick of a switch.

    If you have difficulty getting to sleep (or if your partner does, and you want to help) – then mimic a natural dusk as well as you can. Create a habit that sees a gradual dampening of light, sound and mental effort – one that takes somewhere around 30-40 minutes. The bedroom should be a shrine to rest, used only for the 3 S’s – Sleep, Sickness and Sex (famously sleep inducing). At the same time each night (give or take a few minutes) switch all screens off, and make a hot drink (caffeine free – ideally something soporific like chocolate or chamomile). Set the night-time temperature to cool-but-comfortable. Change the upstairs lightbulbs to a softer yellow, (get a professional to) install a dimmer switch. Replace the bedside LED light with an orange-red salt lamp. Switch off the wifi, and ban anything with white-blue light from the bedroom, interact only with each other not the wider world (or the clock). Soft background noise is fine – especially if peaceful and predictable (low music, natural soundscapes etc). Read a book made from paper or an audiobook – or change the tablet’s settings to a golden text against a black background. Gradually think about less and less – treat your brain like a dimmer, not a switch.

    #SleepHygiene #Dysevolution #HealthyLifestyle

    You can find out more here:
    www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep
    www.sleepfoundation.org
    www.sleepcouncil.org.uk

    Difficulty Sleeping

    Colous of Sunset

    Natural Colours at Night

    Desired Colours at Bedtime

    At Back In Action we also offer free chats. This will take about 10-15 minutes where we can talk in general terms about your condition, and see if we can point you in the right direction for treatment. Whether that is with ourselves, someone else, or on your own at home. Call today to schedule your no obligation free chat.

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    Tension Headache 01 November 2019 | Comments (0)

    Today is national stress awareness day brought to you by Mind, so it seems a good time to take a look at tension headaches.

    Tension headache is a neurological disorder characterized by a predisposition to attacks of mild to moderate headache with few associated symptoms. This is the most common type of primary headache: its lifetime prevalence in the general population is estimated at up to 70-75%. The pain from tension headaches typically comes from muscle tension, often the muscles of chewing, or those which hold the head stable at the top of the neck. Consequently there is a large overlap between tension headaches and cervicogenic headaches (where the pain originates in the neck, but is felt in the head); where the same headache could be correctly classified both ways simultaneously.

    Tension headaches typically last anywhere between a few hours to several days; and are usually caused by stress or tension; whether one feels like a “stressy” person or not. Most cases are episodic; but they can become chronic, or be just a one-off; the key to this is to address the cause of the stress/tension in the first place; this can be through relaxation strategies, or through identification and elimination. The pain is often felt on both sides of the head; in a band-like distribution, and is often coupled with sleep disturbance, and/or tightness in the shoulders, neck or jaw (other physical manifestations of stress). The severity is usually mild to moderate; and they are not associated with any visual or auditory disturbance or sensitivity.

    #Headaches #Tension #Massage #Chiropractic #Stress #Tewkesbury

    You can find out more here:
    www.nhs.uk/Condi…/headaches-tension-type/…/Introduction.aspx
    www.chiro-trust.org/headaches/tension-type-headaches

    Tension Headaches

    Tension Headaches

    Muscles of the Skull

    At Back In Action we also offer free chats. This will take about 10-15 minutes where we can talk in general terms about your condition, and see if we can point you in the right direction for treatment. Whether that is with ourselves, someone else, or on your own at home. Call today to schedule your no obligation free chat.

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