Winter weather walking
We are currently experiencing lots of snow & ice in the Wrexham area. Back to Health have the following advice for you:
Peter Wagenaar offers some top tips to stay safe and adopt a better ‘ice walk’:
– It is a good idea to have two pairs of shoes, one for walking in the ice and snow, the other for indoors or whilst driving.
– Waterproof or other, lined shoes are preferable as are thermal socks, as these items will help keep your feet warm. Cold, numb feet are less able to sense and adapt to changing conditions.
– Footwear should have a solid and large, raised treads on the sole; essential for maximising your grip on the ice.
– Shoes with support features are important – walking shoes with a firm ankle support are ideal as they help prevent you ‘going over’ on your ankle and help you feel more stable in slippery conditions. If shoes have laces, they should be firmly laced to give a close fit without limiting the circulation.
What to avoid…..Wellingtons can be practical, but they often don’t give enough support and can be difficult to take off. Also avoid walking outside in leather or other, smooth soled shoes.
– Clothing should be warm and allow you to move freely. Anything that impedes you from walking ‘normally’ could make you more prone to falling over or lead to you walking in an unnatural way.
– There are things you can do to prepare yourself for better balance. Standing on one leg, as an exercise, is a great way to help improve your balance.
– When you are out and about, keeping your hands out of your pockets (use gloves) so that you can use your arms for better balance is a great idea too.
– Watch out for parts of the pavement that may have been in shadow or under trees, where there is more likely be black ice, but make sure you pay attention to what is ahead too!
If you do fall, try and curl up and ‘roll’ with the fall and stay relaxed, this will minimise any jarring to your body. Whilst it may be an automatic reaction, try to avoid putting your hands out to save you – this may cause wrist injuries.
Keep Your Wits
Try to avoid alcohol. Not only will you be more prone to feeling the adverse effects of the cold (because alcohol causes loss of body heat) but it may also cause you to take risks that you wouldn’t normally do and, of course, make you more unsteady on your feet. Keep topped up with warm drinks to keep your temperature up.
We would like to welcome Claire to our Back to Health team. The clinic are lucky to have her extensive experience in musculoskeletal physiotherapy, active rehabiliation (Pilates) & movement disorders. Claire qualified from Keele University in 1996 & has subsequently specialised in musculoskeletal physiotherapy. Until 2012 she worked as a Senior Physiotherapist at The Grosevnor Hospital, Nuffield Health, Chester & has since set up her own business Rebalance Physiotherapy. Claire is also a qualified Pilates instructor & incorporates active rehabilitation into her treatment plans.
Back to Health would like to wish all of our patients, families & friends a happy & prosperous 2013! We would like to thank you for all of your tremendous support in 2012.
We are looking forward to a successful year ahead. We have recently taken on a number of exciting new team members & would like 2013 to be the year that we finally open a second clinic…….watch this space!
The research, commissioned by the British Chiropractic Association, shows that although 26% have suffered for over a year, 25% of these people have never sought any professional treatment or consultation for their pain.
Back Pain Hotspots
Wales – The highest in the UK, 61.9% of people in Wales are currently experiencing back or neck pain, 75% of these said it can be triggered by carrying or lifting.
Tim Hutchful of the British Chiropractic Association comments: “Back pain is something which must not be swept aside – not just by sufferers but by people of all ages who should think about preventative measures. Research shows that 43% of people are limited in their activity by back and joint pain, so we all need to act to ease and prevent future problems to live life to the fullest”.
The British Chiropractic Association has developed a simple programme of exercises, Straighten Up UK, to help people get more active, as well as preventing back pain in both adults and children. Easy to learn and do, it consists of precise, slow stretches, each with a specific purpose.
Tim Hutchful says: “The three minute exercise routine helps to promote an active lifestyle as well as balance, strength and flexibility in the spine, therefore reducing the risk of problems arising. Education on the importance of posture and back care cannot begin early enough, the sooner action is taken the less likely future back pain will be. With recent research by the BCA showing that 42.5% of people do not participate in any physical exercise, we must shape up and straighten up to keep our backs healthy”.
Visit the BCA website to see instructional videos on the Straighten Up UK routine and begin to tackle potential problems this Backcare Awareness Week. You will also find a range of advice, leaflets and video guides available to download from the website.
Back to Health encourages the people of Wrexham to observe the perils of back and neck pain in later years.
We are living in an era of significant population ageing and, with 2012 confirmed as the European Year for Active Ageing by the European Commission, it is time for the people of Wales to pay attention to the role our posture plays in keeping us fit and active into old age.
To mark the start of Chiropractic Awareness Week (16th to 20th April), Back to Health unveils the results of consumer research* that highlight the need for attention and action, no matter what age you may be.
Amongst those living in Wales:
· 17% of those aged 55 and over are most worried about becoming less active as they age.
· 37% of over 55’s admit that they are a lot less active than 20 years ago.
58% of over 55 year olds are currently suffering from back or neck pain with 53% of those complaining that they suffer daily and 25% stating they have endured some kind of back or neck complaint for more than 10 years.
The research also explored how back and neck pain is impacting on people’s daily lives. The findings revealed that those suffering from back or neck pain, aged 55+ and living in Wales experienced difficulties with socialising with friends and family (17%) and going to work (17%) as a result – a clear concern for the workforce and social lives of those in the region.
Peter Wagenaar, clinic principal comments: “Remaining active as we age is important to our well-being and continued health. So, whilst our bodies start to slow down naturally, there are some simple everyday steps that can be taken to help preserve your back and posture into your older years.”
Stay as active as you can within your physical limitations. Some exercises that may seem daunting or only for the very fit may, in fact, be perfect in allowing you to maintain fitness and mobility if done at a ‘lower’ level. Adding just a few minutes of exercise or stretches to your daily routine could be of benefit.
Walking is a great way to stay active and the benefits underestimated. It is less strenuous on the joints than other forms of exercise but is weight bearing and so can help maintain bone density too.
A moving joint is likely to be less painful than a static joint, so even simple movement, stretches or gentle exercises could help relieve pain.
Promoting core strength and positive posture by doing Straighten Up UK – a series of simple stretches and exercises is a great idea.
Look it up at www.chiropractic-uk.co.uk.
Look to increase levels of activity in simple ways: walk to the shops instead of driving; try walking a little faster to boost the exercise benefit; take the stairs instead of an escalator or lift. Any additional exercise is better than none.
Keep fluid levels topped up; the body works better when well hydrated: Your muscles and joints will work more efficiently and fatigue less.
* research carried out February 2012
Peter Wagenaar of Back to Health (The Chiropractic Clinic), Garden Village, Wrexham, was awarded the ‘Patient Partnership Quality Mark’ (PPQM) by The College of Chiropractors at a ceremony held in London int February. Peter, pictured, accepted his award from Hew Helps, Chair of the College’s Lay Partnership Group.
The award was initiated in 2006 by the College of Chiropractors to recognise excellence in meeting the expectations patients have about their chiropractic care.
Back to Health was also recognised for the excellence of its award application, 1 of only 3 clinics in the UK to receive this mention.
Maureen Atkinson, Chair of the Chiropractic Patients Association (CPA), said that “as one of the sponsors of the Patient Partnership Quality Mark, the CPA knows from their members how valuable the award has been in encouraging clinics to go that extra mile in the care they provide for their patients. We congratulate The Chiropractic Clinic on achieving such a standard of excellence.”
Peter Wagenaar, Principal of Back to Health (The Chiropractic Clinic) commented “We are delighted to announce the receipt of the Patient Quality Award. We are the first clinic in our area to have achieved such an award. I feel particularly pleased with the recognition we received for the excellence of our application. Nationally only 3 clinics received this mention and it is a real honour to be one of them. We have always tried to provide the best possible patient care and a pleasant and welcoming atmosphere. We set up the clinic in Wrexham 5 years ago exactly and we couldn’t have asked for a better birthday present.”
Back to Health is the only integrated clinic in the area offering “joined up” musculo-skeletal healthcare. The clinic provides evidence based chiropractic, physiotherapy, massage therapy, acupuncture and exercise rehabilitation. The clinic offers a package of care which follows NICE guidelines for the treatment of back and joint pain offers the patient the best possible results.
Well I’ve just returned from Acton school junior department where I’ve been teaching the children all about how to keep their spines healthy using Straighten Up UK www.chiropractic-uk.co.uk/straightenup/
Straighten Up UK is a programme of exercises for the whole family and only takes 5 minutes everyday to complete to keep the spine healthy and happy. The children were great! They knew a lot already about how to keep their bodies healthy with diet and movement, and they were superb at the exercises (even better than me at the core balance…but shh don’t tell) .
Problems with the spine can occur at any age and we are seeing younger patients at our clinic in the last few years due to our love of sedentary lifestyles. Too long on computer games, less time playing outdoors as well as much more homework than we used to have and more equipment to carry to school. This causes stress on the spine and with exam season just around the corner we need to keep our children’s spines happy and pain free. If your child is suffering give the clinic a call on 01978 264 531 to see if we can help.
Just before I go thank you so much to Acton School for letting us come and talk to the children about keeping your spine happy, all the staff and pupils were great-keep up the good work Acton School! If any of you would like to download the Straighten Up exercise programme it can be found on this link www.chiropractic-uk.co.uk/straightenup/
Our latest newsletter has an interview with the boss, Peter. and information about Pilates
160 Chester Road