Clinic Closure for Annual Leave Mon 24th June to Tuesday 2nd July

Every chiropractor needs a rest every now and then and so I’m off on a summer break for a week from today. Revive Chiropractic will reopen on Tuesday 2nd July from 12pm.

Please leave a voicemail/text on 07828 686026 or e-mail to info@revivechiropractic.co.uk and I will respond on my return.

Plantar Fasciitis :Part 2 Exercises

Hopefully you are reading this after checking out last week’s blog post describing exactly what plantar fasciitis is and now you just need to read on discover the exercises that can help (If you missed it then click here https://www.revivechiropractic.co.uk/#/blog-news/4556540902/What-is-Plantar-Fasciitis/5922343). So you have had the diagnosis of plantar fasciitis and don’t want to just sit about and wait until it goes away? Here are a couple of really effective exercises for plantar fasciitis that may help from Leeds Chiropractor Alison Eaves.

Stretch the calf muscles

Stand on the stairs facing up so that just your toes are on the edge of the step. Let your heels drop down towards the ground and hold the stretch for 20-60 seconds. This is especially worthwhile doing first thing in the morning when the calf muscles have often become tight overnight.

Rolling on a golf ball

Gently roll a golf ball along the underside of the foot for about a minute. Concentrate on releasing the plantar fascia and try and work on all areas along the sole and heel, even the painful spots! Repeat a couple of times a day. If you don’t have a golf ball you could use a rolling pin or a drinks can but be sure to roll it in all directions over the sole of the foot.

Roll on a frozen water bottle

This takes the idea of the golf ball one step further. Take an empty 500ml drink bottle. Fill with water and freeze it. Then use the frozen bottle as a roller along the underside of the foot. Not only will this release the plantar fascia but also have an anti-inflammatory effect as well because it is cold. You can pop the bottle back in the freezer and repeat later in the day.

Hopefully you will find these plantar fasciitis exercises helpful but if you think you may benefit from further treatment or advice then I work as a chiropractor in North Leeds in the suburb of Adel. To book an appointment at Revive Chiropractic please call 07828 686026.

What is Plantar Fasciitis?

Leeds Chiropractor Alison Eaves is on hand to help! This time the subject is heel pain and more specifically Plantar Fasciitis. Heel pain is a very common complaint in adults and although not always the thing people first come to see a chiropractor for, many patients may mention it during a treatment for low back pain or neck pain.

The conversation goes something like this…

Patient:

“By the way Alison, I wanted to ask you if you knew anything about Plantar Fasci something or other?!”

Me:

To which I reply, “Plantar Fasciitis?”

Patient:

“Yes that’s it!!”

But most people don’t actually know too much about what Plantar Fasciitis is and what is the best treatment for Plantar Fasciitis.

What is Plantar Fasciitis?

Plantar Fasciitis causes pain in the heel that sometimes extends into the sole of the foot. It is often worsened by activity and also after prolonged sitting and rest when you get back onto your feet and take the first few steps. The Plantar Fascia itself is a band of connective tissue that runs from the heel along the sole of the foot. It can become tight or even torn and both can cause pain.

What is the treatment for Plantar Fasciitis?

It is a self-limiting condition that means it will go away by itself after a period of time with or without treatment. Unfortunately Plantar Fasciitis is also often a recurrent problem and can return and so Alison Eaves, a chiropractor in Leeds has suggested a couple of handy hints that may help. These will appear on the blog next week so keep an eye out!

Great North Run Update

I am a chiropractor in Leeds and am taking part in the Great North Run in September 2013. This is a half marathon event, 13.1 miles in and around the city of Newcastle upon Tyne.

Anyone who has been following the Revive Chiropractic blog will realise that any mention of training has gone quiet for a little while! Well the time has come; it is just over 12 weeks until race day and so training must begin!

I have found a 12 week training program that should get me around the course in just under 2 hours… hopefully. I’m following a program that has me running 3 times a week to include a speed session, a tempo run and a long run with the odd bit of cycling and swimming and general fitness work on the ‘rest’ days. It is going to be tough I think, especially as working as a chiropractor is a fairly physical job but I’m actually really looking forward it. It is great to getting a bit fitter again and increasing the running from the once a week and the odd 5Km Park Run to running with purpose. So when you come in for your chiropractic treatment be sure to ask me how the training is going (as many of you have been doing and I have had to admit my laziness). And if any of you are running the event and haven’t let on to me then do let me know! It’s always good to do a training run with different people.

Over the next 12 weeks I will share my training ups and down but also try and offer some practical advice about how to correctly warm up, stretch and cool down to help prevent injury. I see lots of runners coming to see me for chiropractic treatment and far too many of them do not stretch adequately or work the core sufficiently.

For anyone who is interested this is the link to the training program I am following

http://www.runnersworld.com/race-training/first-half-marathon-training-plan?page=single

Day with Top Orthopaedic Surgeons

On Thursday this week Leeds Chiropractor Alison Eaves spent the day at Smith and Nephew in York observing some of the country’s top orthopaedic surgeons talking on the subject of surgical options for sports injuries. It was a great opportunity to meet with orthopaedic surgeons and physiotherapists with a special interest in treatment of sports injuries and there were representatives from many of the local football and rugby league clubs present. I was the sole chiropractor at the event and so very lucky to have the opportunity to share thoughts and ideas with such top professionals.

Observation of operations

Smith and Nephew have a top facility that allows observation of surgery on human cadavers (basically human body parts given for use in medical education and research). In this case the surgeons were performing mock-ups of arthroscopic surgical procedures : that is where one small incision is made and a camera inserted into the joint and another incision for where the surgical instruments are inserted. The entire procedure is carried out entirely within the joint with the help of a camera. This minimally invasive technique has the benefit of very small scars and quicker healing time for patients.

It was great to gain an appreciation of the techniques used and the sorts of conditions that can respond well to surgery. Whilst chiropractors have always advocated a drug free and surgery free approach there is no doubt in my mind that for some injuries where conservative treatment has failed there is a role for surgical intervention. For example if a portion of knee meniscus becomes torn it is generally poor at healing itself and often requires surgical repair or the patient will suffer from months and sometimes years of pain and reduced motion.

Alison Eaves is a chiropractor in Leeds and is based at Revive Chiropractic in north Leeds. Alison has an interest in all types of patient, not just sportspeople and to book an appointment call 07828 686026.

Recovering from the Leeds Half Marathon?

Want some advice on recovering from this weekend’s Leeds Half marathon? Alison Eaves, a chiropractor in Leeds at Revive Chiropractic has some advice for recovering from a hard run.

Looking after the body post run is important if you want it to recover quickly and not be too stiff and sore in the following days.

1) Warm down

You may be exhausted but a very gentle jog within 10-15 minutes of finishing the race will help to flush out some of the metabolites that have built up in your tired muscles. It won’t stop the post- race soreness completely but it will definitely help.

2) Stretch

You should be regularly stretching after your runs anyway but even more so after a race when the muscles have been worked extra hard. Do this immediately after your cool down whilst the muscles are still a little warm.

3) Eat and drink properly

The temptation may be to pig out and maybe have a celebratory drink or two but following a half marathon you should really be watching what you eat and drink. Obtaining the correct amount of macronutrients (that’s carbohydrates, fats and proteins) and remaining well hydrated by drinking lots of water will speed up your recovery time. This is because you need to repair all of the micro-tears in your poor fatigued and overworked muscles.

If pain or stiffness persists after 7-10 days then you may benefit from seeing a chiropractor for some chiropractic treatment. Alison Eaves is available at Revive Chiropractic in north Leeds and you can book an appointment by calling 07828 686026.

How do I find a good chiropractor?

Alison Eaves, a chiropractor in Leeds says the question you should be asking is not “How do I find a good chiropractor?” but “is this chiropractor right for me?”

I have covered the popular topic of differences between a chiropractor, osteopath and physiotherapist in a previous blog and you can search the website for this article. All chiropractors must possess a minimum standard of education; currently this is 4 years full-time university study for all UK registered chiropractors. All chiropractors are trained to diagnose and treat a variety of musculoskeletal problems (problems with joints and muscles) and so in theory any chiropractor should be able to sort out your problem. However in reality, how a chiropractor treats the problem can be very different in terms the technique of the chiropractor.

All practising UK chiropractors must be registered with the General Chiropractic Council and it is against the law for anyone to claim to be a chiropractor if they are not on the register. You can check the register by following this link http://www.gcc-uk.org/chiro_search.cfm

You should find a chiropractor who offers the type of treatment most suited to you as an individual. Some chiropractors utilise lots of spinal manipulation others do less forceful manipulation or may favour using an instrument to adjust the spine. There is very little, if any research to support the use of one technique over another, all techniques work to reduce pain and get patients better. So find a chiropractor whose technique suits you. A good chiropractor will listen to you to gain a good understanding of your back pain symptoms. The key to the correct diagnosis is taking a good history.

Alison Eaves is principal chiropractor at Revive Chiropractic in Leeds. The clinic is based in north Leeds just a mile from the ring road. To book an appointment with Leeds chiropractor Alison, call 07828 686026.

MARATHON FEVER!

Have you been inspired watching the London Marathon?

If you were anything like me then you watched in awe on Sunday morning as over 30,000 people completed the London Marathon, says Leeds chiropractor Alison Eaves. What an achievement for all, whether the elite men’s and women’s race athletes or a friend of mine who staggered round in just under 6 hours. All can say they have achieved something most will only dream of.

I can at this point be quite smug being a former London Marathon competitor myself. I have spoken on the blog before about my personal journey from a breathless 20 minutes staggering around Roundhay Park to a 4 hours 10 minute marathon in less than 6 months. I’m not saying everybody has to go out there and train for a marathon, you can find a more something more manageable to begin with. As a chiropractor I encourage all patients to live a healthy lifestyle and regular exercise is an important part of this.

Find an Event in Leeds

Don’t just talk about it! You need to sit down and think about what you want to achieve and what you think you may enjoy. It may be a 5km run for life, or maybe a 10km race or a half marathon. And it doesn’t need to be running. There are plenty of organised cycle races for all abilities.

Here are a few events I have found. You will probably need to copy and paste the link into your web browser.

Leeds Half Marathon. http://www.forallevents.co.uk/run-for-all/events/leeds-13m/

It is probably a bit late to enter for this one but why not check out the route and get out on the streets and offer some support to the runners and gain inspiration.

Leeds 10K Sunday 14th July http://www.forallevents.co.uk/run-for-all/events/leeds-10k/

Plenty of time to enter and train. A real mixed ability race so don’t be put off thinking everyone is a pro.

Abbey Dash Sunday 17th November http://www.ageuk.org.uk/get-involved/events-and-challenges/leeds-abbey-dash/

Great if you feel you need a bit more time to prepare for the challenge.

Roundhay Race for Life 5km http://raceforlife.cancerresearchuk.org/choose-your-event/leeds.html?event=817

Want to start off with the shorter distance? No problem, here you go.

Be Brave

You can talk about getting fit but at some point you have to bite the bullet and just have a go. You never know, you might just enjoy it. And just so it doesn’t seem completely hypocritical, I am currently in training for the Great North Run in September 2013.

If you have any niggles or injuries that you would like assessed then you can book an appointment at Revive Chiropractic in Leeds by calling 07828 686026. The clinic is located in Adel, a suburb of north Leeds just a mile from the ring road.

Please Note – Speak to your GP before beginning any type of exercise program.

YORKSHIRE’S PARENTS SUFFER IMPACT OF BACK AND NECK PAIN

– New research from the British Chiropractic Association finds parents’ back and neck pain in Yorkshire is impacting on childcare –

This April 15th : 21st, Chiropractic Awareness Week, Alison Eaves at Revive Chiropractic in Leeds is encouraging parents to straighten out their approach to back care as new consumer research shows that 82%* of people in Yorkshire have suffered from back / neck pain at some point in their lives : 69%* of those being parents.

The research commissioned by the British Chiropractic Association also shows that (41%*) of parents in Yorkshire say their back or neck pain has prevented them from lifting or carrying their child.

According to these new statistics, parents are not just limited in lifting and carrying their children. 32%* of Yorkshire’s parents said their back or neck pain has prevented them from carrying their child’s car seat or carry basket and 36%* say that back or neck pain has prevented them from playing with their child.

Alison Eaves, chiropractor in Leeds offers the following advice on how parents can look after their children whilst maintaining a healthy back:

Carrying your baby or toddler

• Carrying your baby as close as possible to your centre of gravity is advisable : across your

back or front is best. A carrier/sling or papoose is a good option

• Select a carrier that ‘criss-crosses’ at the back, so baby’s weight is distributed more evenly. Make sure you read the instructions that come with the product to ensure that you are using it correctly

• As your baby grows, lifting and carrying gets more difficult. Encouraging toddlers to do as much as possible for themselves, as appropriate, such as getting into the car seat, will save your back a lot of stress

Using Prams/Pushchairs

• A pushchair or pram with adjustable height settings is ideal, as it can be moved to suit your own height and that of anyone else who will be pushing it. You should be able to walk upright with a straight spine and your hands resting at a comfortable height, which will help you maintain a good posture

Playing with your child

• Get down to your child’s level, rather than bending over

• Avoid spending too long kneeling down as this can put pressure on the knees. If you are kneeling, keep your back straight

• In any position, it is easy to get absorbed in what you and your child are doing. Try to remember to change position regularly

• Don’t bend to pick up toys, bend your knees. Watch your child and observe the natural

squatting posture they use to pick things up

The BCA has more great information for parents with three parent-specific fact sheets available from the BCA website.

http://www.chiropractic-uk.co.uk/For-You-89-Posture-Advice-Sheets-124-ms.aspx

(copy and paste link into your browser if not taken to website automatically)

*research conducted in March 2013

Alison Eaves is a chiropractor in Leeds. Alison is principal chiropractor at Revive Chiropractic in and book an appointment please call Alison on 07828 686026

Spring sunshine : must be gardening time

At long last the sun has come out and temperatures are on the rise and you may be planning a spot of gardening this weekend. Alison Eaves, chiropractor at Revive Chiropractic in Leeds has some gardening advice in conjunction with the British Chiropractic Association that will help you to avoid back pain.

Lots of patients come in to the clinic complaining of back pain after a weekend spent in the garden. Whilst you cannot completely eliminate the risk of aches and pains after gardening, you can certainly take a few simple steps to lessen the stiffness.

Things you should do

DO start slowly and make sure the body is warmed up by starting with smaller jobs before progressing to any heavy duty task such as heavy lifting or heavy digging.

DO wear loose fitting clothing that allows you to move freely.

DO wear enough layers and stay warm, once you become cold the muscles and joints will stiffen up.

DO use gardening aids such as a kneeling pad to reduce stress and load on the knees.

DO consider working at a table for some tasks rather than at ground level if the task allows e.g. potting plants.

DO avoid spending lots of time bending over in a hunched position. Bending forwards for long periods strains the back muscles and causes them to fatigue. This is when injuries can occur.

DO change activities regularly as this stops any repetitive strain on certain parts of the body.

DO get help with bigger jobs. You can easily hurt yourself by trying to manage tasks all by yourself.

Things to avoid

DON’T spend all day in the garden if you have done no gardening for 6 months, you will be very stiff.

DON’T be afraid to ask for help or sit down and rest for a few minutes.

DON’T forget that you can always come back to a job and finish it at a later date.