Could Manual Lymphatic Drainage massage give your body the boost it needs? →

f you haven’t heard of Manual Lymphatic Drainage (MLD) massage, you’re not alone. It’s a treatment many of us are yet to experience, but could work wonders for tired, congested or bloated bodies.

 

The name itself describes some of what the treatment does. “Manual Lymphatic Drainage is a very gentle form of advanced massage therapy, aimed at moving the lymph under the skin using specialised, gentle, rhythmic techniques,” says award-winning holistic therapist Rima Shah, who runs Calm And Clear Complementary Therapies (calmandclear.co.uk). “However, it does not involve draining the whole of the lymphatic system away. It aids the formation and transport of lymph around the body.”

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The lymphatic system has many functions in the body. It forms a vital part of our immune system and is also designed to assist in the removal of waste products from the body’s cells. “The lymphatic system is not mechanically controlled by the body, and therefore has to rely on muscular movement, blood circulation and the nervous system, to assist circulation around the body,” Shah adds.

What is lymph?

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“The fluid in the system is called lymph, which is a viscous liquid,” says Shah. “The lymphatic system can become very sluggish and doesn’t work at its best due to a variety of reasons, including lack of muscular movement, poor diets, disease and infections. A sluggish lymphatic system can lead to the body not eliminating its waste efficiently, causing a build-up, which shows as an oedema, or water retention.”

MLD massage is designed to activate the musculature of the lymph-vessel system, so they contract more often, increasing the rate of absorption of fluid and waste products from the surrounding tissues. It’s a non-invasive way to remove excess fluid more quickly, and makes a healthy lymphatic system more effective.

What ailments can MLD help treat?

Used as both a preventative and remedial technique, MLD massage can ease water retention (especially in pregnancy), bloating and headaches, as well as sinus congestion, ear problems and skin conditions. “Head, eye, ear, nose, mouth, dental, throat, sinus and skin problems, resulting from lymphatic-related congestion, can respond positively,” notes Shah, adding that some people even use this treatment to help fight the ageing process.

What does it feel like?

MLD massage feels like no other treatment I’ve ever experienced before.

After a consultation, you lay on a bed and relax into the treatment. The pressure is light and movements are slight – like tiny tugs to your face, neck and around the collarbone. I have chronic sinus issues and could feel something moving when the areas around my eyes and nose were being worked on. I stayed awake, but many people fall asleep while it’s being done, because it’s so relaxing. No oils or powders tend to be used – just the therapist’s hands.

“The treatment focuses on the head, neck and face areas primarily,” adds Shah. “The procedure is very different to a standard face massage, which works deeper into the muscles. MLD is much more gentle and rhythmic – almost hypnotic.”

How many sessions do you need?

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For anyone with a lingering condition, like blocked sinuses, Shah says regular sessions close together work best. Recovery post-surgery also requires treatments close together. After this, monthly maintenance sessions can work well, although some people find a one-off session can actually work wonders.

“By encouraging the removal of waste, and excess, stagnant connective tissue fluid, the skin gets its nutrients more quickly and begins to look fantastic,” notes Shah. “Typically, you can expect your skin to look clearer and feel softer, eyes to be brighter, dark areas below the eyes to lighten, puffiness and congestion to reduce and a more defined jaw-line (these full results may not be noticeable after only one session, though).”

How do you feel afterwards?

Everyone is different, but you should feel more relaxed and clear-headed. You may also feel tired and spaced out – or energised. For me, my sinuses felt a little clearer. I could definitely breathe a bit better and my nose was running almost constantly for the next few hours.

For an additional boost, it’s a good idea to drink plenty of water for the two days that follow MLD. Reducing your caffeine and alcohol intake, not smoking, eating light meals and listening to your body (so resting if you feel tired) can also help the treatment to work more fully. This can alleviate any mild side-effects and assist your body’s clearing process, too.

“It’s such a specialised treatment that has this added advantage of being deeply relaxing,” adds Shah. “During my training years ago, I couldn’t quite believe how much fluid I would lose daily, just from practising on each other. The treatment allows the lymphatic system to work better, which helps our waste system function more effectively.”

Where can I find an MLD practitioner?

MLD UK (mlduk.org.uk) lists accredited practitioners throughout the country (though not all therapists choose to pay for their listing). You can also check whether they trained with a recognised body (Shah states that Vodder, Casley-Smith, Foldi or Leduc all provide the highest standards of training).

It should also be noted that anyone suffering from certain illnesses (cancer, thrombosis, heart problems and thyroid dysfunction, for example) may not be able to undergo treatment, or may need to have the massage adapted, so do make sure you talk to your doctor first, as well as your therapist about any ongoing issues or relevant medical history.

 

© Press Association 2018

Lumbar Sympathetic Block for Post-Amputation-Associated Pain: Case Series →

A single lumbar sympathetic block may alleviate residual pain, phantom limb pain and perceived disability in patients with post-amputation pain, according to a case series published in Pain Medicine.

The case series included 4 patients selected from the Pathophysiology of Post-Amputation Pain study in which participants received either a single lumbar sympathetic block with 0.25% bupivacaine or sham needle placement for the treatment of post-amputation pain.

Investigators assessed pain with the numeric rating scale (NRS) and the McGill Pain Questionnaire-Short Form, pain and anxiety with the Center for Epidemiological Studies Depression Scale and Pain and Anxiety Symptoms Scale-short version, and disability with the Pain Disability Index (PDI). Psychophysical and biometric assessments were conducted using vibration sensation testing, brush sensation testing, thermal quantitative sensory testing, pinprick sensation testing, and the Von Frey repeated weighted pinprick sensation were also used to measure outcomes.

 

Patients 1 and 2 presented with a right transfemoral amputation secondary to peripheral vascular disease and were experiencing phantom and residual limb pain for 4 years and 2 years, respectively. Patients 3 and 4 underwent transtibial amputation and had been experiencing phantom and residual limb pain for 26 and 4 years, respectively. Patients 1 and 4 received a lumbar sympathetic block and patients 2 and 3 received a sham block.

Patients receiving the lumbar vs sham block reported reductions in phantom and residual limb pain at 3 months after treatment with the NRS and McGill Pain Questionnaire. Perception to light touch — assessed with the von Frey test — and depression were improved in all 4 patients. The lumbar sympathetic vs sham block also improved perceived disability at 3-month follow-up. Patients who received the sham block also reported clinically significant reductions in NRS immediately following injection, but these effects were not sustained.

8 Ways to Copy Meghan Markle’s Wellness Routine →

Meghan Markle was the star of Suits long before she was a future princess, but she also gave fellow actress-turned-wellness-guru Gwyneth Paltrow a run for her yoni eggs money via her lifestyle blog The Tig (RIP). From drinking green juice for breakfast to sweating it out with Pilates, Markle incorporates wellness into her daily routine as seamlessly as she slipped into her role as a royal. Here, eight ways Markle loves to get woo-woo with it.

Do Yoga for Your Body and Mind
Practicing yoga has been a part of Markle’s life since she was a child, thanks to her yoga teacher mom, Doria Ragland. As the future royal told Women’s Health UK, “That practice is in my blood.”

Markle also praised her preferred exercise method in an interview with Best Health Magazine, saying, “There are so many benefits that come with the practice of yoga... increased flexibility and muscle strength, greater happiness, increased mental focus, a greater ability to relax, decreased anxiety and better sleep.” 

Eat Clean Monday Through Friday (and Indulge on the Weekend)
A self-proclaimed foodie, Markle doesn’t believe that eating clean has to be a stringent practice. The royal-to-be has said, “I try to eat vegan during the week and then have a little bit more flexibility with what I dig into on the weekends. But at the same time, it’s all about balance. Because I work out the way I do, I don’t ever want to feel deprived. I feel that the second you do that is when you start to binge on things. It’s not a diet; it’s lifestyle eating.” Here, here, Meg.

Swap Coffee for Green Juice
Coffee zealots, look away. Markle told Shape Magazine she prefers a leafy green juice first thing in the morning instead of a cup of joe: “I think trying to go for coffee or things like that only end up hurting you in the end, so [I like] to get a really good natural source of energy like a great green juice. Something that just gets right into your system is a nice pick-me-up.”

Use Running as a Form of Moving Meditation
Meghan also told the mag running is one of her go-to ways to combat stress and get a good sweat in. “You have to find a workout routine that really speaks to you beyond trying to get goals for your body. So for me, running, I need it as much like for my head and clearing my head as I do for keeping in shape,” she said. Maybe she and K-Middy will become jogging buddies post-baby number three? 

 

Build Long, Lean Muscles with Pilates
In addition to yoga and running, Markle reportedly enjoys a good Megaformer Pilates session—which is similar to regular Pilates but uses a more intense reformer. When in L.A. she often visits Pilates Platinum, which is owned by her friend Heather Dorak.

Sweat Out Toxins in an Infrared Sauna
The princess-in-training told The Chalkboard Mag that she likes to “sit in an infrared sauna and sweat out all the toxins” once a week. Wondering what the hell an infrared sauna is? Welp, it's a sauna that heats you from within, detoxing your body, repairing your muscles and even (maybe) helping you lose weight. Hmmm...color us intrigued.

Load Up on Supplements
She also told the publication that she uses magnesium, B12 drops, multivitamins and a cortisol manager before bed. “Sometimes ashwagandha makes it into the mix too!” *Adds every item to Amazon cart immediately*

Find Your Own Mantra
Markle wrote on her now defunct blog that her mantra is “I am enough.” She claims a casting director told her this during an audition once and it stuck with her ever since.

Alright, people. We have all the tools to get that Meghan Markle glow. Now if only we could snag a prince of our own...

What You Can Do to Improve Your Circulation →

There are many dangers that come with a lack of physical activity – including poor circulatory health which can lead to many serious health conditions such as obesity, diabetes, heart disease and varicose veins. 

Along with a lack of physical activity, other lifestyle choices that also affect circulatory health include: smoking cigarettes, regular alcohol intake and regular caffeine intake.

With this being said, those who regularly engage in physical activity can also suffer from poor circulation. Luckily, House Call Doctor General Practitioner, Dr Ryan Harvey,  says there are some “simple steps” that you can integrate into everyday life which will help promote circulatory health.

Balanced Diet

“The key to overall health in general always comes back to maintaining a balanced diet,” he says.

“Proper nutrition helps promote cell growth, boost organ function and improve circulation.

“Try including as many nutrient-rich foods as possible in your diet, especially those containing antioxidants, vitamins and minerals which support optimal circulation. 

“These can include: oranges, watermelon, garlic, sunflower seeds, salmon and dark chocolate.”

Regular Exercise

Like proper nutrition, Dr Harvey says regular exercise is an important aspect of achieving and maintaining wellbeing – and is the best defence against circulatory disease. 

“Those who live an inactive lifestyle are more likely to develop blood clots, swelling and other circulatory health problems,” he explains.

“The negative health effects of our sedentary lifestyle have been coined 'sitting disease' –  so, getting active each day is highly important to promote circulatory health. 

“Just 30 minutes of walking daily can help improve our blood circulation, along with other moderate exercises including yoga, cycling or swimming.” 

Posture

“It's easy to fall into a bad habit with posture when slumped over a desk all day or constantly staring at a television screen – but, proper spinal alignment is important to circulatory health,” Dr Harvey explains.

“When we slouch or develop poor postural habits, we are more likely to compress blood vessels. 

“This means our circulatory system can't deliver essential nutrients to the body. 

“When sitting, it is important to sit up straight with our feet placed firmly on the floor.”

Kicking the Caffeine Addiction

Caffeine products, such as coffee, can disrupt our circulatory system, and, as Dr Harvey explains, can increases our heart rate and raises our blood pressure, especially when consumed in excess.

He suggests drinking your recommended daily intake of water or herbal teas instead to help support circulatory health.

Remedial Massage

When conducted by a trained remedial therapist, Dr Harvey says massages can help stimulate healthy circulation. 

“They are also a great stress reliever and can reduce hypertension throughout the body.

“So, go ahead and treat yourself to a massage... for the benefit of your circulatory health of course!”

 

Dr Ryan Harvey

Dr Ryan Harvey is a General Practitioner providing after-hours medical care to children and families. He is experienced in paediatrics and has travelled extensively, administering medical care to children in remote overseas communities. He now works with many families, administering acute care when unexpected medical situations arise overnight. Dr Harvey is one of the many doctors with House Call Doctor, an organisation that provides urgent after-hours medical care to residents in Queensland, when their regular GP is closed.

 

Demand for osteopathy is booming in Ballarat and beyond →

Osteopathy is the fastest growing allied health profession but there are still plenty of people who don’t know exactly what it entails.

Ballarat’s population growth, in particular new residents from Melbourne, and overall growth in awareness of osteopathy is driving a booming demand for local practitioners.

“With the increase in people from Melbourne, a lot more people are familiar with osteopathy and the number of people seeking treatment in Ballarat is very much increasing,” said Dr Anthony Rogan, owner of Eureka Osteopathy.

So great is the demand that Dr Rogan is building a new clinic to expand the practice to cope with the influx of new patients.

“Osteopathy is a hand-on therapy … that looks at the whole body and the whole person in total when considering all the things that might contribute to the issue people present with,” said Dr Rogan said.

Rather than just examining the problem area, osteopaths assess the whole body to see what else is going in within the body.

“Very often there is a pattern of tension or stress distant of the site of the symptoms. If left unaddressed it might get short term relief from some treatment, but the underlying problem remains,” he said.

Osteopathy Australia chief executive Antony Nicholas said osteopaths could treat anyone from babies to the elderly, with any kind of musculoskeletal injury.

“A lot of the general public think osteopathy is all about back pain; however, many weekend warriors and successful sports people see an osteopath to treat a wide range of sporting injuries and improve their performance,” Mr Nicholas said.

Osteopaths offer exercise rehabilitation, exercise advice or prescription, lifestyle advice and education where appropriate. Sports osteopaths can enhance performance and improve muscle strength, rehabilitate and prevent future injuries.

Dr Rogan said the goal of most osteopaths was to encourage patients to self-manage their injuries.

“We try to help them with hands on therapy and advice around lifestyle change, exercise or modifications that might need to be made … so people don’t need to keep coming back.”

Growing hand in hand with osteopathy are university courses that used to take only about 50 students a year but now train almost 500.

“In Australia there are three universities training osteopaths, with maybe 70 students a year in Lismore but an intake of about 200 each at RMIT and Victoria University. There are only about 2500 osteopaths in Australia but in another five years it will double,” Dr Rogan said.

Tennis Elbow: How to Avoid It and What to Do if You Can’t →

Last summer, I picked up tennis after a 30-year hiatus. I joined a summer tennis club and headed to the store to buy a new racket and shoes. I eagerly signed up for lessons and drill groups and played with whoever would have me. 

But after three weeks of playing, I felt the first twinges of discomfort in my elbow. Six weeks in, I was in agony. Even with a bag full of elbow braces and loads of advice from players and pros, nothing seemed to help. The diagnosis: tennis elbow, a painful condition that can occur when tendons are damaged by repetitive or strenuous overuse.

Tennis elbow, or lateral epicondylitis, is a result of repetitive microtrauma and healing attempts of a tendon that attaches around the elbow. The tendon is part of a group of forearm tendons and muscles that are responsible for extending your wrist and fingers — thus, the pain when delivering a tennis serve.

Tendon pain can also be from tendinitis, in the case of those who newly take up tennis or have not played in a long time, or tendinosis, a degenerative condition that starts for some in middle age, says Nicole Kauppila, OT, manager of occupational therapy services at Athletico in Oak Brook. These conditions can also be caused by other activities, such as gardening, housework, CrossFit or other activities involving repetitive motion, she says.

Tennis elbow can occur after a long winter hiatus or after overuse from an extended summer on the court.

“I didn’t really notice it until after the season,” says recreational tennis player Alyson Ryan, 53. “Suddenly I had pain in my elbow when I would reach for things. On a trip, I couldn’t pull my suitcase without a lot of pain.”

Preventing tennis elbow

So what can tennis players do to avoid this problem? 

“Tennis players, especially if they don’t play much, need to look at swing technique and work with an instructor so they have proper mechanics,” says Richard Kang, MD, an orthopedic surgeon at Illinois Bone & Joint Institute, who specializes in arthroscopic surgery and sports medicine. 

Kang advises tennis players to assess their racquet, as some oversized racquets are too big or heavy. He also says to check your grip size and make sure you have proper tension — if tension is too high it can lead to increased stress loads in the elbow.

Also, get into shape — with your tennis game and your overall fitness.

“If you have not played all winter, you want to be in decent cardio and upper-body shape,” Kauppila says. “If those muscles are weak, you use your arm muscles differently and that can cause stress.” If you’re getting back into tennis after some time off, start gradually, she says, and practice hitting balls from a tennis ball machine or off a wall before getting into games. 

Diagnosis and treatment

If you’re suffering from pain radiating from your elbow, forearm or wrist, Kang and Kauppila advocate seeking a proper diagnosis so you can pursue an appropriate course of treatment. First-line treatments include anti-inflammatory medications, physical therapy, activity modification and bracing. If first-line treatments don’t resolve the pain, a doctor can inject cortisone into the site to help relieve pain. 

That’s what happened with Ryan, who cycled through various approaches. She started with the usual complement of treatments: ice, ibuprofen and exercises. When those failed to help, she moved on to electrical stimulation on her arm, massage, manual manipulation, ultrasound and ultimately cortisone shots, which, though painful, finally helped. 

Some patients have found relief with injections of platelet-rich plasma (PRP), Kang says. With this treatment, a patient’s own blood is put in a centrifuge and separated into a platelet-rich fluid that contains growth factors. This can then be injected into the elbow at the site of the injury. Some studies have shown that PRP can be beneficial to recovery and lead to long-lasting effects.

PRP treatment shows promise but is not covered by insurance. And, Kang adds, it’s still a bit new. “You have to tell patients that the literature generally supports the use of PRP, but with some mixed results, so we typically try other options first.” 

Most patients respond to conservative measures to treat tennis elbow, but when all else fails, surgery to remove damaged tissue usually resolves the issue, Kang says.

Personally, I am undecided if I will risk the pain of tennis elbow again this summer. But if I do play tennis, I will follow Kauppila’s advice and start slow, warm up and work on strengthening my core. 

The weather is improving and the courts beckon. But just because it’s tennis season doesn’t mean we need to suffer from tennis elbow.

  •  

8 Benefits of Infrared Saunas →

 

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MEGAN PATIRY

“Hot air baths” and makeshift saunas have been used for centuries by cultures across the world, from the sweat lodge ceremonies of Native Americans to the Diocletian bath of Ancient Rome (1, 2). While the practice of going to the sauna persists even today, modern technology has allowed for an option said to come with a practically endless list of benefits: infrared sauna therapy.

Infrared sauna therapy differs from the ancient practice of using fire beneath a makeshift lodge to generate heat, instead utilizing infrared light waves to generate heat in the body. These waves penetrate deeper into the tissues without excessively raising the temperature of the sauna room, making this therapy ideal for people who can’t tolerate the heat and humidity of traditional sauna rooms and so might miss out on the potential benefits (3).

Infrared sauna waves penetrate deep into your tissues to reduce pain and detoxify.

The infrared waves themselves are invisible, falling within the electromagnetic radiation spectrum. Also referred to as “far-infrared” waves (FIR), they have the ability to positively alter the body’s tissues by penetrating below the surface of the skin, generating mitochondrial activity and effectively circulating heat (4).

In need of a sugar detox? 
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Although long-term research is still being conducted, infrared sauna therapy is considered to be an affordable, safe, and extremely effective way to reduce pain, increase detoxification, improve the cardiovascular system, and more.

Infrared Sauna Benefits

Just how much more? Let’s take a look at how infrared sauna does way more for your body than merely working up a sweat:

1. Improved Skin Tone


Infrared sauna therapy dilates the blood vessels, effectively increasing circulation throughout the body. This increased circulation not only helps remove waste products, but also helps deliver more oxygen and nutrients to the skin. Since our skin depends on these nutrients to form collagen (which keeps our skin firm), infrared sauna therapy can be a great way to improve skin tone and reduce wrinkles (5).

2. Flushes Out Toxins

Our immune systems are up against an arsenal of toxins that our ancestors never dreamt of: pesticides, toxic metals, PCBs in plastics, environmental pollution, and even GMOs (genetically modified organisms). Combining this with a lifelong poor diet is a set-up for accumulated toxins and a potentially weakened immune system (6).

Eliminate pesticides, metals and other toxins in your body with a nice long sweat in the sauna.

Luckily, infrared sauna treatments can give your body an extra push to eliminate these toxins. Specifically, this is achieved through sweating, which has been shown in several studies to increase detoxification and lower circulating levels of toxins in the body (7).

3. Boosts Circulation

Infrared sauna therapy has also been found to improve circulation. This can have far-reaching benefits, from better skin tone (as discussed earlier) to lowered blood pressure. In fact, researchers discovered infrared sauna therapy significantly improves blood vessel function in diabetes and smoking patients with high cholesterol (8).

4. Improves Cardiovascular Function

Infrared sauna therapy has also been shown to be good for your heart. The effects have proven so powerful that studies have associated sitting in an infrared sauna with a reduced risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and even all-cause mortality (9).

These effects are due to the increased heart rate, blood flow, and improved blood pressure in patients using infrared sauna therapy. Interestingly, researchers compared the cardiac output patients experience in the sauna room to going on a brisk walk (10).

5. Pain Relief

Another excellent aspect of infrared sauna therapy is its ability to reduce chronic pain – without the negative side effects of some pain medications. For instance, research out of the Netherlands found that patients with rheumatoid arthritis and ankylosing spondylitis who underwent infrared sauna therapy for four weeks experienced reduced pain, stiffness, and fatigue following the treatment. Researchers speculate these benefits resulted from reduced inflammation levels, which lessen the friction between the patient’s joints that result in chronic pain (11).

6. Wound Healing

Infrared sauna therapy also has the remarkable ability to speed up the wound healing process. Specifically, research out of NASA has shown that infrared light significantly increases tissue growth and cell regeneration due to our mitochondria readily accepting infrared light (12). This increases the cellular activity needed for wound healing, with a 155-171 percent increase in growth of human cell tissue and a 36 percent decrease in wound size observed in one study (13).

7. Weight Loss

It turns out taking a rest in an infrared sauna can also aid in weight loss. In a study of obese adults, researchers discovered “… body weight and body fat significantly decreased after 2 weeks of sauna therapy.” Researchers theorize this is due to increased heart rate and the body working (i.e., burning calories) to cool itself.

Interestingly, in the same study, patients at a normal weight with loss of appetite experienced “increased caloric intake and improved feeding behavior.” This shows that infrared sauna therapy may act as a sort of weight and appetite “balancer” by increasing ghrelin (the hunger hormone) in low appetite patients, while keeping ghrelin levels balanced in obese patients (14).

8. Fights Chronic Fatigue

A recent study found that Chronic Fatigue Syndrome (CFS), which results in extreme fatigue with no definitive cause, is greatly relieved in patients using infrared saunas (15). The study involved CFS patients sitting in a 60°C (140°F) sauna for 15 minutes, followed by bed rest under a blanket for 30 minutes in a separate room. This was performed once a day, five days a week, for a total of four weeks.

The mental benefits of hitting the sauna include less anxiety, depression and fatigue.

The results? Negative mood, anxiety, and depression levels significantly improved after the therapy, with fatigue ratings on a scale of 1 to 10 sliding from 6.7 to 4.8. While there is no clear answer as to why infrared sauna therapy benefits CFS patients, researchers theorize it may be due to its ability to reduce oxidative stress and improve cardiac output, both of which have been linked to CFS (16).

It is important to note that the researchers state the patients didn’t perceive the effects during the treatment, but definitely perceived less fatigue after the four weeks of treatment. So, if you’re interested in undertaking infrared sauna treatment for fatigue, be aware that you may have to complete a month’s worth in order to really feel the benefits. However, less than an hour a day for four weeks to relieve chronic fatigue seems like a worthwhile treatment!

Benefits of Post Pregnancy Massage for Moms

Massage therapy is in high demand in today’s times for the varied benefits it offers to the individual. Post natal massage which is one of its kinds helps the new mum to maintain her cool and energy and effectively deal with the stress and chaos of bringing up a new born at home. It enables her to get some me-time and be reenergized to meet the demands of her new born baby. Following benefits will highlight the important role it plays in the switch to motherhood.

 

Decrease in Stress Levels

All body parts welcome the soothing touch of masseur after undergoing nine months of a changed lifestyle that culminates in the birth of your much awaited child. Many mums also experience post natal blues as they undergo hormonal changes and adjust to the new responsibilities. Muscle relaxation, hike in circulation levels, relieving stress and tension are some of the immediate benefits felt due to the massage therapy.

Relaxation and reduction of stress hormones consequently helps in increasing milk production leading to enhanced breast feeding.

Pain Reliever

Aches and pains in the body after pregnancy are normal. Additional responsibilities of caring for your child along with breast feeding can cause aches in the back, shoulder or arm. Massage is a holistic technique that helps to relieve pain without the need for medication.

Hormone Regulator

Post natal hormone imbalances are regulated in a gentle manner through massage. Cortisol, the stress hormone, is greatly reduced through massage. Massage naturally decreases depression related hormones like serotonin and dopamine and enables the new mum to face the new challenges of motherhood with élan.

Reduction in Swelling

During pregnancy there is a rise in the quantity of the body fluids which have to be balanced later on. Massage enables the excess fluids to be effectively drained out of the body through better lymphatic drainage.

Restful Sleep

Fatigue vanishes, the body is relaxed and the new mum can get restful sleep with massage therapy. Getting sound sleep is number one priority for recovery of the new mum in view of the round-the-clock caring she does for her new baby.

All in all, post pregnancy massages are a must for moms!

Can Osteopathy help cyclists →

How can osteopathy help cyclists?

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We spoke to osteopath and former pro rider Alice Monger-Godfrey about how osteophathy could benefit your cycling

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We often see professional riders stretched out on the massage couch after a Grand Tour stage, having any biomechanical issues addressed ahead of the next day’s racing. And now an increasing number of us are seeing the importance of looking after our bodies from head to toe too, in order to alleviate or even prevent aches and pains on and off the bike.

>>> Can amateur cyclists benefit from blood analysis?

Rebecca Charlton caught up with former professional cyclist and now osteopath Alice Monger-Godfrey, who works behind the scenes with some of the biggest stars of the pro peloton to keep them firing on all cylinders.

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Former pro rider Alice Monger-Godfrey is now an osteopath. Photo: Daniel Gould

Picking up the model spine at Wimbledon Village Osteopaths, Monger-Godfrey laughs as she explains that a person’s discs are like a chocolate Rolo, with a tough exterior and a “gooey middle”.

>>> Is your adrenal system making you tired?

Her passion for osteopathy and every aspect of making the body tick is infectious, and with a background in pro cycling there’s no one better to appreciate the strains bike riding can put on the body.

“I first got into racing via the British Cycling Talent Team, which came to my school, Nonsuch High School for Girls, the same school and year as Olympic champion Joanna Rowsell was spotted,” she explains. “We were asked if anyone wanted to try out to become the next Olympic champion.

>>> Armitstead: I’m not the favourite for brutal Rio Olympics road race

“I’d never really cycled before so the idea of missing a maths lesson was more appealing to me than winning an Olympic medal at the time! After completing all the stages I was selected, guided and funded through the start of my racing career.”

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She went on to rack up a number of big wins, representing Great Britain on the road and track, before riding for Swift Women’s Professional Road Race Team and De Sprinters Malderen in Belgium.

>>> Should you really train like a pro?

Monger-Godfrey was just 22 when she made the difficult decision to retire from professional cycling as an athlete but continues to work alongside the riders she progressed with, now looking after some of the fastest legs in the world.

“I studied at the British School of Osteopathy for four years to complete my Masters degree. I set up AMG Osteo Clinics and I now work with teams, including Wiggle-Honda at the RideLondon Grand Prix this year,” she says.

>>> Three women’s WorldTour events planned for UK in 2016

“It was fantastic being on the other side of the fence working alongside cyclists I used to race with like Olympic champion Dani King and catching up on old times.”

How do you compare? 

 

 

 

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Combined with her vast knowledge in osteopathy there’s no one better to understand the demands placed on a rider day after day: “I think it’s nice for the riders to have a chat about normal things and unwind while they’re on the massage table. All sorts of topics come up day
to day as an osteo!

>>> How to tell whether you are overtraining, and how to avoid it

“It was brilliant to treat them and show them what osteopathy has to offer, not only in being able to treat their niggles but also optimise performance and prevent further injuries.”

So that’s the top pros, but what about us mere mortals? “At the top level, elite racing cyclists only ride their bikes. If they’re not riding their bike they’re not standing, they’re not sitting, they’re lying down and resting, so a lot of the causes of pain for them will be on the bike,” she explains.

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>>> Detraining: The truth about losing fitness

The problem for those of us with a day job, however, is that we sit at desks or spend hours on our feet, then squeeze in our training. “The risk then is that you overload your body and get injured. And that’s where the problem starts.”

Alice’s expert tips

Sleep on your side rather than your front, as it will help to keep fluid in the discs in your spine so they remain supple.

Sip lots of water throughout the day — it’s your best friend when it comes to a healthy back and general wellbeing.

Listen to your body. If you’re in pain don’t ignore it — it could mean injury or it could point to other underlying health problems.

What is osteopathy?

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Looking after the muscles and joints. Photo: Daniel Gould

So what exactly is an osteopath responsible for? The National Health Service defines it as “detecting, treating and preventing health problems by moving, stretching and massaging a person’s muscles and joints”.

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Osteopaths primarily work through the neuro-musculo-skeletal system and Monger-Godfrey is clearly very in tune with the patients she sees, and was commenting on my posture straight away during our interview — despite years of being reminded to ‘sit up straight’, it clearly hasn’t sunk in. But it’s the little things like this that can make a big difference when on the bike.

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In fact, Monger-Godfrey explains that sitting still for longer than 20 minutes means the multifidus muscle (the muscle that supports and travels up the length of your spine) stops engaging entirely, which can lead to injury, so simply standing and moving regularly can help your neck and back considerably.

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“The most exciting part of my career is each day I am learning. There are never two patients the same and absolutely no two days the same and that means I am constantly striving and learning to find out why this patient is presenting these particular problems here and now.

“There is a saying that the day you think you know everything about the body is the day you stop treating. There are different physical and mental challenges I face being an osteopath compared with when I was racing, but I love being able to help people get their bodies back on track.”

Well, can it? 

 

 

 

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The small things

With most of us putting a significant number of training hours in each week, it’s no wonder niggles can creep in towards the end of the autumn. But being aware of how your body feels, Monger-Godfrey explains, will help you keep on top of it.

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“Don’t leave your niggles untreated. Go and get them sorted before they get worse and start affecting you at work, on the bike or just in everyday life,” she says. “A regular MOT is essential especially when you are putting your body through its paces.”

When I ask what she most commonly sees cyclists complaining of, it all sounds rather familiar: “I treat a lot of lower back, neck and knee pain. Osteopathy helps to identify not only the symptoms but also the cause of the problem with a holistic approach.

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“Through a wide range of techniques including manipulation and massage you can help the body function better and thus increase performance. I find identifying specific cycling issues comes as second nature to me and with the appropriate examinations and treatment protocol you can really make a difference to improve and lengthen a cyclist’s career.”

As I stand up, I can see Alice glance at my heavy shoulder bag and stooping posture. “That won’t help,” she says with a grin as I leave. “It’s not cool but get yourself a rucksack to even out the load. It’s the simple things.”


Read more at http://www.cyclingweekly.com/news/latest-news/how-can-osteopathy-help-cyclists-198653#qQ0ROSfBolBJi3UI.99

Physiotherapy, chiropractic and osteopathy: What's the difference? →

Physiotherapy, chiropractic and osteopathy: What's the difference?

Updated 16 March 2017 at 5:10 pm

First posted 16 March 2017 at 4:58 pm

Not sure what makes physiotherapists different from chiropractors or osteopaths? You're not alone.

If you've ever had a sore back, neck or knee, there's a good chance you sought some kind of treatment for it — most likely from a physiotherapist, chiropractor or osteopath.

The distinction between the three can be extremely confusing at the best of times.

Without knowing too much, it can seem these allied health professionals practise much the same thing: non-invasive, drug-free, manual techniques, which aim to improve physical health and wellbeing.

But scratch the surface and you'll find claims and counter-claims about which method is most likely to work for you.

So who and what do you believe? We take a closer look at each profession to find what they do and how their approach differs.

Physiotherapy

Physiotherapists specialise in the diagnosis, management and prevention of movement disorders.

The aim of physiotherapy is to rehabilitate and improve a person's ability to move and function, and physios use their expertise in anatomy and physiology to assess and treat people with a range of health conditions.

While physios are mostly known for their treatment of sporting injuries and neck and back pain, they also work with premature babies, people recovering from stroke, those with brain or spinal cord damage, and people with conditions like Parkinson's disease, arthritis, osteoporosis and cystic fibrosis.

What you can expect in a standard physio consultation

A 'typical' physio session may involve:

  • Assessing and diagnosing the patient's condition and needs
  • Working with the patient to set and attain goals
  • Developing a treatment or prevention plan that will take into account lifestyle, activities and general health
  • Prescribing exercise and physical aides if required

Source: Australian Physiotherapy Association

Physios use a combination of manual therapy, movement training and physical and electro-physical agents. According to the Australian Physiotherapy Association, a physio "helps repair damage, reduce stiffness and pain, increase mobility and improve quality of life".

Physiotherapy is an evidence-based clinical health science, and practitioners are required to use treatments only if their effectiveness has been demonstrated in scientific research. But as Dr Andrew Leaver, Senior Lecturer in Physiotherapy at the University of Sydney, points out, evidence-based practice is "not a black and white proposition".

"True evidence-based practice is using the best available evidence that you have, and the best available evidence for any intervention is sometimes not that good," Dr Leaver said.

"We don't have robust clinical trials that prove the efficacy of every single thing that we do, but neither does any profession — a lot of medicine is not backed up by robust randomised controlled trials."

Dr Leaver says physios use the best available evidence, apply "clinical reasoning and wisdom" and take into account the patient's individual needs.

As part of physiotherapy, a practitioner will often prescribe a personal exercise program tailored to meet your body's specific needs.

There is no charge to visit a physiotherapist in a public hospital (a GP's referral is needed for outpatient visits) but waiting lists can be as long as several months, the number of visits may be limited, and there are fewer services in rural areas.

For private physios, no referral is needed. An initial consultation is likely to cost about $80.

In Australia, physiotherapists must complete at the very minimum a bachelor degree (usually four years) in physiotherapy, however many practicing physios have a masters or professional doctorate.

All physiotherapists must be registered with the Australian Health Practitioner Registration Agency.

Chiropractic

Chiropractors' core focus is the diagnosis, correction and prevention of disorders of the musculoskeletal system (spine, pelvis, muscles, ligaments and joints).

Chiropractic is nearly always associated with spinal and neck manipulations, but it involves a combination of hands-on care, physical therapy modalities (ultrasounds) and exercise.

Despite chiropractic's surging popularity, its proven benefit is fairly limited. The only really strong, often-cited evidence is for lower back pain — and a review of spinal manipulation found that it could alleviate back pain, but that it was no more effective than other common therapies, such as exercise therapy.

When it comes to back pain, however, Dr Leaver says this same critique could be levelled at physiotherapy and osteopathy, given the same mobilisation and manipulation techniques are employed across all three disciplines.

"We draw from the same pool of evidence ... and you can oversimply things but equating a single intervention (such as spinal manipulation) with the name of one profession," Dr Leaver said.

Background Briefing: Crack a baby's back

 

 

 

Chiropractors manipulating the spines of newborns caused an almighty uproar in the profession.

In recent times, the chiropractic profession has come under fire for promoting and practising unsubstantiated therapies that have not been subjected to rigorous scientific testing.

While some chiropractors claim to "treat" non-musculoskeletal conditions, such as infantile colic, bed wetting, asthma, ADHD, autistic spectrum disorders, period pain, ear infections and high blood pressure, there is no evidence to support these claims. 

Critics argue these claims have the potential to be dangerously misleading.

The notion that spinal adjustment can improve or rectify a host of health conditions is based on a belief held by some chiropractors that misalignments (or "subluxations") in the spine can impair nervous system function, leading to all kinds of human ailments.

By locating and "correcting" these misalignments, some chiropractors believe they can unblock so-called nerve flow and eliminate disease, infection and childhood illness.

This premise does not fit within current scientific understanding of disease (or how to eradicate it).

It is important to note, however, that many chiropractors reject this approach.

"The more evidence-based chiropractors are really limiting their scope of practice to muscular-skeletal conditions and specialising in the spine," Dr Leaver said.

The chiropractic profession has also attracted criticism for the promotion of anti-vaccination views, and just last year, The Royal Australian College of General Practitioners discouraged its Fellows from referring to chiropractors.

Chiros work in private practice and do not require a referral. Expect to pay $100 on average for an initial consultation and between $60 and $80 for subsequent consultations.

A chiropractic degree takes five years to complete, and practitioners are regulated by the Chiropractic Board of Australia, which is part of the Australian Health Practitioner Registration Agency.

Osteopathy

Osteopaths work on the premise that posture, injury, or negative lifestyle patterns compromise anatomical structure and lead to poor health. As practitioners, they look at the relationship between the structure of the body and the way in functions.

According to Osteopathy Australia, practitioners "focus on how the skeleton, joints, muscles, nerves, circulation, connective tissue and internal organs function as a holistic unit".

For example, if you see an osteo for a sore knee, they may also take a look at your ankle, pelvis and back. The practitioner might also ask about your medical history, as well as factors that don't appear to be directly related to your current injury.

Like physios and chiros, osteos diagnose and treat injury using non-invasive, manual techniques; orthopaedic and neurological testing, soft tissue manipulation, massage, stretching muscle groups and spinal adjustments. They may also recommend exercises and dietary modifications.

War against natural medicine

 

 

Why do doctors and scientists, who have the backing of the most profitable industry in the world — the pharmaceutical industry — target poorly-funded "alternative medicine" courses?

Similar to chiropractic, osteopathy's proven benefit is fairly limited; there is scarce high-quality research investigating the effectiveness of its "holistic" approach.

There is some evidence for its treatment of lower back pain, typically through spinal manipulation and manual techniques, but the benefits appear to be modest.

"With back pain, one of the things to stress is that we don’t have a cure for it — nobody does," Dr Leaver said.

"A good osteopath will work under an evidence-based paradigm and use interventions on the basis of their proven efficacy."

Patients of osteopaths commonly include those with back and neck pain, sciatica, headaches, joint pain, work-related and repetitive strain injuries and sports-related injuries.

Osteopaths work in private practice and do not require a referral. They typically charge $100 for an initial consultation, which is likely to last between 40 and 60 minutes.

An osteopathy degree takes five years to complete, and practitioners must be registered by law with the Australian Health Practitioner Registration Agency.

Finding the right practitioner

Whether you see a physiotherapist, chiropractor or osteopath, Dr Leaver says the most important thing is that you find a practitioner who "operates under an evidence-based paradigm".

"So physiotherapy is not a treatment — it's the person who provides the treatment. And similarly, chiropractic is not a treatment — it's the person who provides the treatment."

What you want to avoid, he says, is somebody who makes false promises of a cure and takes too much credit for natural recovery.

"You want to see someone who empowers you look after your own body, and to look after yourself, who teaches you good strategies for dealing with day-to-day pain," Dr Leaver said.

"You don't want to be seeing somebody who is holding out a false promise of a cure with lots of interventional treatment — so somebody who does lots of things to you, rather than teaches you to do things for yourself."

Seeking medical advice

It's important to remember that neither physiotherapists, chiropractors nor osteopaths are doctors — and medical advice should always be sought from a qualified medical practitioner.

If you'd like to visit an allied health professional but aren't sure who would be the best fit, it's wise to first consult your GP.