0208 9776396
Kingston & Teddington Osteopathy
Kingston & Teddington Osteopathy
Finally, Spring has sprung and the sun is shining. With this seasonal change, we start to demand more from our bodies…. gardening, walking and generally being more active.
Now is the time to eat well as we are still a bit depleted in energy from the winter months. Try and balance increase in activity with a good night’s sleep to help the body transition into Spring.
If you are starting to exercise more, ensure that you pace yourself and don’t go too hard on yourself. We often see injuries in the clinic at this time of year purely from patients over-doing it.
In the meantime, with lockdown easing, enjoy your golf, tennis and outdoor sports!
Kind regards,
– Plan Ahead. Create a timetable and plan your exercise. Try to incorporate rest times so that your body can recover between exercise.
– Keep it Varied. Try to add different types of exercise and activity so that you use your body in different ways. This means repetitive strain of muscles is much less likely to occur.
– Try Interval Training. Interval training means bursts of activity interspersed with rest periods. For example, run/walk. This is a great way to build fitness and the rest period really reduces likelihood of injury.
– Eat well. Greater demands on the body mean you must make sure your body has good nutrition to work with. Don’t forget to hydrate too. Muscles can cramp easily if we are dehydrated. Make sure you have foods that are rich in magnesium to help maximise muscle function….
– Always Stretch. After any exercise it is good to stretch out those used muscles.
The practice is closed on Good Friday and Easter Monday.
However, we are open on Saturday 3rd April so please call now if you wish to book an appointment 02089776396
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
In the last year we as Osteopaths have realised just how much pre-pandemic daily movements contributed to our good health.
Pre-pandemic, this was the stuff we never thought about – the walk across the office to speak with a colleague; the quick dash to get on the train; nipping out for a coffee or lunch.
With many of our patients working from home, screen watching for hours each day, we have seen a gradual increase in postural fatigue brought about by lack of these movements.
Don’t get me wrong, the gym and the hour of daily exercise is still crucial for good health and fitness but let’s find a way to re-introduce those little movements that are vital to keep a body functioning well.
Kind regards,
– Find a Way to Fidget. Don’t have a static chair. Get one on wheels with adjustable height and make sure you move whilst sitting. Try alternating it with a core stability ball so that you can shift your centre of gravity whilst working.
– Get a Headset. There is no reason why you cannot pace the room whilst on a call. Walking around the room is a great way to give yourself head space and encourage blood flow for good thought processes.
– Build in short breaks, little and often. During those breaks do brief bursts of activity. 5 star jumps or get the kids to run up and down the stairs a few times. Get the heart working and get a little out of breath, it is good for you!
– Have a lunch break. A nutritious lunch is really important. If you are short on time, do a lap of the garden and get some fresh air. If you live in a flat, go outside and just do a quick, brisk walk outside for 5 minutes.
– Do some Deep Breathing. Get your diaphragm working by doing 5 big breaths in and out. Really feel your chest expanding as you inhale. This will increase oxygen levels and stimulate heart rate and brain function.
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
This year has been a novelty for us all. We work, socialise and function in new ways… some are an improvement on our pre-Covid life and others, not so much.
I have had time for reflection during this pandemic and I always seek to find the positive out of any situation, however grim.
The practice had the toughest time in Lockdown 1 and being a small business owner in March and April was truly heart-wrenching. However, having the best team of Osteopaths all supporting each other meant that I pulled my socks up and began to think of ways to move forwards.
Sourcing PPE was a huge challenge…. and working out how to manage a clinic whilst safe-guarding our most vulnerable patients was critical to re-opening.
But, we did it!
I want to say a huge, massive thank you to Mark, Katie, Leah, Rosie and Harriet. They have all been truly amazing.
I also want to say “the most wonderful thank you” to you, our patients. I had many phone calls over the last 9 months where, time and again, patients showed their generosity of nature and kindness of heart with words of support and some fabulous emails that to this day make me cry.
So, if you get down and feel low, remember there is always a positive to counterbalance a negative. There is always a way forwards, it just might be different to what you expect. The important thing is, nothing stays the same forever, so gather all the good bits of life along the journey.
Kind regards,
Since the practice re-opened it has been great to return to providing Osteopathic services aimed at helping the whole family.
The Principles of Osteopathy make it the perfect profession to help health and well-being for the whole family, from a newborn baby through the generations to a 91 year old.
Professionally, the Osteopathic aim is to see each person as their own unique system and to view them as holistically as possible. That is why we need to take such a comprehensive case history and use our differential diagnosis to work out what treatment and lifestyle adaptation is best for you, individually.
As a practice, we encourage all our Osteopaths to explore their talents and develop their skills in post-graduate courses and training. We never stop trying to learn how to be a better, more comprehensive Osteopath.
With this in mind, please remember that our Osteopaths are capable of far more than just treating back pain. Please always talk to us and ask us if we can help…. we each have different skill-sets within the practice and this means that there should be at least one individual Osteopath within the clinic who will say “oh yes, I can definitely help you with that”.
With our aim to help the Whole Family, we specialise in Osteopathy for babies and children, pre and post-pregnancy care, sports injuries, age related aches & pains, persistent chronic pain, digestion/gut health, and the effect that anxiety/stress can have on the body.
As we reach the end of 2020, let’s move our focus forwards to 2021 and work towards Well-Being. All of our Osteopaths are ready to help you on that journey.
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
As human beings, we have the remarkable ability to adapt. In recent months we have seen our patients adapt to different working & social environments and for many, huge lifestyle changes.
This adaptability is what makes us survive.
However, in order to thrive, these adaptations need to be balanced so that the body doesn’t experience physical or mental stress.
After conversing with many patients over the last 6 months and realising the challenges they are facing, here are some top tips on how to thrive during the Autumn and Winter.
Kind regards,
Build Work/Home Boundaries
Working from home can mean a loss of personal space. If you have a lack of space then this can be extremely stressful mentally & physically as work ‘invades’ your home. Planning ahead will help you build boundaries to create balance within your life.
Create a Work-specific area. If you are lucky enough to have a spare bedroom then use that as your office. If your work needs to be done in your main living area, create a compact, defined area. At the end of your working day cover the laptop/computer with a sheet so that work is no longer within sight, or shut the bedroom door. This physically signifies the end of your working day and mentally will help you ‘leave’ work in the same way as the commute used to.
Give yourself a Lunch Break. This may sound ridiculously simple, but many of our patients who are working from home are not planning their working day. We hear of patients having just enough time to eat a sandwich or not eating until much later in the afternoon. This creates physical and mental stress, especially when it becomes habitual.
Work within your normal working hours. Again, planning ahead is key. Just because work is easily accessible & within your home, doesn’t mean that everything has to be done today. We have patients reporting that they are working “more than ever” and we are seeing the stress that this is causing within their bodies. Plan ahead and decide on a time when you should finish your working day. Set a daily alarm so that you know the working day needs to come to a close.
Plan Enjoyment and Relaxation. Autumn and winter months don’t mean an end to being able to relax. Again, being adaptable is going to be key. Plan indoor ways to relax and get mental stimulus that is non-work related. It is vital to give your brain non-screen based activities so that you stimulate different neural pathways and encourage cognitive flexibility.
Keep Exercising. Be adaptable when planning and come up with ways to exercise both indoors and outdoors. Buy the clothes and kit you need to make this possible, even if the weather is inclement.
Get a Good Night’s Sleep. Mental and physical stress has repeatedly been shown to be linked to inadequate, poor quality sleep. Sleep is involved in our body’s self-repair mechanisms and so is vital to keep us well. Avoid any mental stress prior to sleep ie don’t watch the news or check that last email.
This month’s video is all about managing stressful breathing patterns. Try this Sternal Lift Technique to stretch your diaphragm. If you experience anxiety & get tightness in the throat/chest area then this is a great exercise for you.
Better breathing patterns help with relaxation, oxygen intake and heart-health.
Please subscribe to the channel to get updates on future stretches/exercises and likes/comments are most welcome 😁
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
Working From Home
Since we fully opened the practice back up again, we have been increasingly working with the musculoskeletal effects of home-working.
At the beginning of lockdown, our patients were reporting how great it was to work from home – no commuting, being able to self-manage work and the freedom to complete household chores such as the washing during the working day.
However, 5 months on and it is noticeable that working from home can have its disadvantages, especially on the musculoskeletal system. This newsletter is going to explore how to help yourself to work ergonomically in the home.
Kind regards,
Get a Good Chair – We are discovering that many of our patients are working whilst sitting on dining chairs rather than an office chair. This leads to enforced static sitting positions that result in lack of movement, stiffness/aches & pains. Get an office chair that has adaptable lumbar support for the spine & wheels so that you can move and “fidget” whilst on those Video conference calls.
Get a Monitor – working on laptops for long periods of time is not ergonomically great. Get a Monitor so that you can get a good view of your work on a large screen (which should be at chin height).
Have Good Lumbar Support – Computer Slump is a real problem so if you put a cushion or towel in the hollow of your lumbar spine then this can mitigate any postural issues. Have a look at How to Have Good Sitting Posture here: https://youtu.be/6SG_3Xax9Zo
Create Regular Breaks & Distractions – in a normal office environment your work gets interrupted and you get up for tea breaks or to meet a colleague for lunch. With video conferencing and home working, we are finding that patients are not moving frequently enough. Plan your day with scheduled ‘disruptions’ to ensure that you get up and move. Small, frequent bursts of activity are a great, quick way to disrupt static working and help your stay well and healthy.
Do you suffer from neck tension and frequent headaches?
Then this is the stretch routine for you! Please check out OSTEO HEALTH on YouTube and find this fabulous stretch routine here:
Please subscribe to the channel to get updates on future stretches/exercises and likes/comments are most welcome 😁
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
Having begun a phased re-opening in May we are now moving towards opening the clinic full-time from 1st July.
This is great news because I know that many of you are waiting for your appointments and it will be wonderful to see you all again. We can now treat non-urgent cases so please do get in touch and book your appointment today.
In line with PHE and our governing bodies’ advice we have implemented strict Infection Control protocols and this means that:
– The day before your appointment you will be telephoned with a screening triage questionnaire to ensure that you fulfil our criteria on being able to attend the practice. We reserve the right to postpone your visit at any time should we feel that it is not appropriate for you to attend.
– Your Osteopath will be wearing PPE in the form of scrubs, apron, gloves, face mask and eye protection.
– You will be required to wear a sterile fluid-resistant surgical face mask supplied at cost by ourselves for the entire duration of your appointment.
– There is no waiting area – we kindly ask patients to wait in their car until the exact time of their appointment. This gives us time to disinfect the practice between each patient. At the time of your appointment just ring the buzzer as normal.
– There is no access to the bathroom facilities. To keep the clinic sterile we have to reduce all points of contact within the practice.
Please be reassured that we have taken the safety of you, our patients and our Osteopaths as top priority.
For those of you who are in the Clinically Extremely Vulnerable category and those who have underlying health conditions or concerns about attending the practice in person, we are still providing Video Consultation appointments. I understand the reserve that some people feel about a Video Consultation and yes, they work in a different way to hands-on therapy but can be highly effective.
Here are some testimonials from patients who have been treated via Video Consultation:
“I was doubtful that a video consultation would work but it was remarkable how effective it was. My Osteopath seemed to be able to see knots in the muscle as clearly as she can feel them in a normal consultation. Don’t suffer – have a video consultation!” EB Teddington
“Thank goodness I’ve discovered how osteopathic video consultation can help keep me pain free and moving again. After 10 weeks of lockdown and without my Osteopath’s amazing talent and expertise my body decided enough was enough. One day I could hardly get out of bed and walk down the stairs. But following just one video consultation (assisted by my husband) I’m able to do everything I want to again. I couldn’t believe how easily and skilfully my Osteopath diagnosed my issues, clearly communicated what needed to be done and enabled an extremely successful outcome all by Video. I shall now return to my regular fortnightly appointments just without the drive to Teddington for the time being !” PB Thames Ditton
“I suffer from an arthritic ankle and would normally see my Osteopath on a regular basis (pre-Covid-19). Since the lockdown I have been struggling to walk without pain as each week passed and finally could not manage the pain anymore/ I therefore called to organise a video consultation with my wife acting as my Osteopath’s proxy hands.
We used Video call to show the damaged area and my Osteopath was able to instruct my wife really effectively in order to manipulate the ankle in much the same way as if the Osteopath had been doing the manipulation herself. It worked extremely well and I’m pleased to say that the session was a great success and made a significant change to my pain levels and ankle mobility and I can now walk around the golf course again. My Osteopath was also careful not to over-tax my wife’s hands, taking care to ensure she did not over tire herself during the session.” MR Thames Ditton
So, please, if you are vulnerable do contact us for some help. We can keep you going through this difficult time so that you don’t suffer at home because you have concerns about Face-to-Face appointments.
In the meantime, we look forward to seeing you all, be it in the clinic or via Video Consultation.
Kind regards,
Please do keep in touch with us on Facebook and find us at https://www.facebook.com/KTOsteopathy/
There you will find stretches which will be helpful during this time.
This one is fantastic to do!
Please remember that Carragh, Mark, Katie, Leah and Rosie are all available for telephone consultations. If you have any queries or worries, do not hesitate to get in touch via email at carragh@osteopathuk.co.uk and one of us will call you.
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
Having begun a phased re-opening in May we are now moving towards opening the clinic full-time from 1st July.
This is great news because I know that many of you are waiting for your appointments and it will be wonderful to see you all again. We can now treat non-urgent cases so please do get in touch and book your appointment today.
In line with PHE and our governing bodies’ advice we have implemented strict Infection Control protocols and this means that:
– The day before your appointment you will be telephoned with a screening triage questionnaire to ensure that you fulfil our criteria on being able to attend the practice. We reserve the right to postpone your visit at any time should we feel that it is not appropriate for you to attend.
– Your Osteopath will be wearing PPE in the form of scrubs, apron, gloves, face mask and eye protection.
– You will be required to wear a sterile fluid-resistant surgical face mask supplied at cost by ourselves for the entire duration of your appointment.
– There is no waiting area – we kindly ask patients to wait in their car until the exact time of their appointment. This gives us time to disinfect the practice between each patient. At the time of your appointment just ring the buzzer as normal.
– There is no access to the bathroom facilities. To keep the clinic sterile we have to reduce all points of contact within the practice.
Please be reassured that we have taken the safety of you, our patients and our Osteopaths as top priority.
For those of you who are in the Clinically Extremely Vulnerable category and those who have underlying health conditions or concerns about attending the practice in person, we are still providing Video Consultation appointments. I understand the reserve that some people feel about a Video Consultation and yes, they work in a different way to hands-on therapy but can be highly effective.
Here are some testimonials from patients who have been treated via Video Consultation:
“I was doubtful that a video consultation would work but it was remarkable how effective it was. My Osteopath seemed to be able to see knots in the muscle as clearly as she can feel them in a normal consultation. Don’t suffer – have a video consultation!” EB Teddington
“Thank goodness I’ve discovered how osteopathic video consultation can help keep me pain free and moving again. After 10 weeks of lockdown and without my Osteopath’s amazing talent and expertise my body decided enough was enough. One day I could hardly get out of bed and walk down the stairs. But following just one video consultation (assisted by my husband) I’m able to do everything I want to again. I couldn’t believe how easily and skilfully my Osteopath diagnosed my issues, clearly communicated what needed to be done and enabled an extremely successful outcome all by Video. I shall now return to my regular fortnightly appointments just without the drive to Teddington for the time being !” PB Thames Ditton
“I suffer from an arthritic ankle and would normally see my Osteopath on a regular basis (pre-Covid-19). Since the lockdown I have been struggling to walk without pain as each week passed and finally could not manage the pain anymore/ I therefore called to organise a video consultation with my wife acting as my Osteopath’s proxy hands.
We used Video call to show the damaged area and my Osteopath was able to instruct my wife really effectively in order to manipulate the ankle in much the same way as if the Osteopath had been doing the manipulation herself. It worked extremely well and I’m pleased to say that the session was a great success and made a significant change to my pain levels and ankle mobility and I can now walk around the golf course again. My Osteopath was also careful not to over-tax my wife’s hands, taking care to ensure she did not over tire herself during the session.” MR Thames Ditton
So, please, if you are vulnerable do contact us for some help. We can keep you going through this difficult time so that you don’t suffer at home because you have concerns about Face-to-Face appointments.
In the meantime, we look forward to seeing you all, be it in the clinic or via Video Consultation.
Kind regards,
Please do keep in touch with us on Facebook and find us at https://www.facebook.com/KTOsteopathy/
There you will find stretches which will be helpful during this time.
This one is fantastic to do!
Please remember that Carragh, Mark, Katie, Leah and Rosie are all available for telephone consultations. If you have any queries or worries, do not hesitate to get in touch via email at carragh@osteopathuk.co.uk and one of us will call you.
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
After an exhaustive process sourcing PPE, we have now got confirmation from our governing bodies that we may re-open by following their new guidelines on how to operate during this pandemic.
Of utmost importance is the safety of you, our patients and our staff. We have implemented new protocols and procedures that we take very seriously in our bid to reduce the risk of spreading COVID-19. These include:
– Use of PPE.
– Limiting numbers of people at the practice.
– Enhanced cleaning procedures.
– Telephone triage to ensure that it is appropriate for you to attend the practice.
Therefore, we are pleased to say that we are now open for emergency & urgent hands-on appointments.
We will continue to provide Video Consultations as we have been delighted with their success in helping patients over the last few months. If you have any concerns about attending the practice then I highly recommend having a Video Consultation.
Please note, that if your Osteopath decides that hands-on therapy is not appropriate then this is a professional decision based on the government and our governing bodies’ advice. All our Osteopaths have the right to refuse provision of hands-on treatment with immediate effect if there is any concern of risk to you, other patients or themselves.
We will also regularly review our operating procedures as & when the advice from our governing bodies changes.
So, please remember, that we are here for you all and are doing our utmost to help you all during this time.
Kind regards,
Please do keep in touch with us on Facebook and find us at https://www.facebook.com/KTOsteopathy/
There you will find stretches which will be helpful during this time.
In the meantime, here are a couple of de-stress videos….
Please remember that Carragh, Mark, Katie, Leah and Rosie are all available for telephone consultations. If you have any queries or worries, do not hesitate to get in touch via email at carragh@osteopathuk.co.uk and one of us will call you.
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
Keeping well, both mentally and physically is proving a challenge to us as a nation in week 9 of Lockdown.
If you are getting achey and creaky and have missed your appointment since Lockdown, please do get in touch 02089776396 or email carragh@osteopathuk.co.uk and we can book you in for a Video Consultation.
We have had success with Video Consultations and have been wonderfully surprised at how much they can help. With video we can do a full assessment as if you are standing with us in the clinic and then there are many treatment options. If you would like further information on how they work, just call us and we can explain the process. Please know that we are here for you to help keep you well and healthy.
We are also planning ahead for re-opening but already we realise that this will come with its own challenges and limitations. Even getting PPE has been an exhaustive process and orders take weeks to materialise. We understand that you might want to wait for hands-on treatment but please don’t if you are currently struggling.
Via Video Consultations we are seeing more neck and back issues from patients who are working from home. By seeing you in your home environment we are also able to help you adjust your workspace and give relevant advice on how to manage your problem.
The YouTube channel is also continuing to be a great tool for self-help. My favourite one to date and especially relevant for everyone working hard in the garden or doing odd jobs is:
We are thinking of you all and hope you are keeping safe and well. Just remember, we are all still here for you and if you need us, just call.
Kind regards,
Please do keep in touch with us on Facebook and find us at https://www.facebook.com/KTOsteopathy/
There you will find stretches which will be helpful during this time.
In the meantime, here are a couple of de-stress videos….
Please remember that Carragh, Mark, Katie, Leah and Rosie are all available for telephone consultations. If you have any queries or worries, do not hesitate to get in touch via email at carragh@osteopathuk.co.uk and one of us will call you.
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.
Nearly a month after closing the clinic doors to hands-on Osteopathy, there has been time to reflect and work out how to move the practice forwards.
Online video consultations have proved to be very successful. We usually need a second family member to be present as ‘camera holder’ and supervised easy-to-do techniques have been really helpful at getting patients feeling better.
As a team, we are all available for telephone consultations, or even just a chat, so please don’t hesitate to get in touch via email to carragh@osteopathuk.co.uk and we will contact you the same day.
In the meantime, our reality as a society is that life has changed rather dramatically. In order to keep well, both mentally and physically, it is vital to keep to routine and stretch/exercise.
Our bodies work on a circadian rhythm which is a natural, internal process that regulates our sleep/wake cycle. To keep to a good rhythm, make sure you get up each morning nice and early. Get showered and dressed as if you are facing a normal working day. Plan ahead, things to do, what to eat and give yourself daily goals. All this helps the body self-manage and will also keep stress levels down.
By keeping to routine, be it a new lockdown one, you will help your body manage its brain wave activity, hormone balance and cellular regeneration – all vital for good health.
Our YouTube channel is coming along nicely. There are lots of top tips and stretches for different areas of the body. At present, we have also included quite a few on stress and tension with exercises to control breathing and encourage good posture. Have a look and please subscribe!
https://www.youtube.com/channel/UCaSfyAZTc5JtqidbXNXg8Pw
Personally, my favourite stretches & exercises to date are:
A great stretch for your posture and mid-back.. ideal if you are sitting down more or working from home:
https://youtu.be/W8ivLxI6sC8
For people with lower back pain and hamstring tension, this one is ideal if you aren’t going out as much and is great for the current lockdown:
https://youtu.be/JtXcl-RLL8w
Finally, if you need us, please don’t hesitate to get in touch. We will all do our very best to help you. For now, stay home, stay safe and we look forward to seeing you soon.
Kind regards,
Please do keep in touch with us on Facebook and find us at https://www.facebook.com/KTOsteopathy/
There you will find stretches which will be helpful during this time.
In the meantime, here are a couple of de-stress videos….
Please remember that Carragh, Mark, Katie, Leah and Rosie are all available for telephone consultations. If you have any queries or worries, do not hesitate to get in touch via email at carragh@osteopathuk.co.uk and one of us will call you.
Please do not hesitate to get in touch with us for any reason, we are here to help and welcome any feedback. Click here for more information.