Kingston & Teddington Osteopathy – How To Keep Well During Social Distancing

How To Keep Well During Social Distancing

Firstly, I would like to thank everyone for their very kind words and emails following the decision to temporarily pause hands-on treatment at Kingston & Teddington Osteopathy.

We understand that this is a stressful time for everyone.  Numerous conversations this week highlighted that stress & society’s enforced lifestyle change are contributing to physical tension.  Symptoms include neck and shoulder tension and headaches and some of our patients are reporting anxiety and tightness in the chest.

In order to provide some help I have now embarked on my new career as a movie maker and have started to create YouTube stretches for you all!  So enjoy!

Kind regards,

Kingston & Teddington Osteopathy Practice Update

What a difference a day makes!  As the Science advises greater social changes in the battle to tackle the Coronavirus pandemic, we have kept up with advice and added different protocols each day to ensure our clinical practice stays within government guidelines.

On Thursday 19th March these guidelines changed again.  Social Distancing is increasingly paramount, especially for our at risk, vulnerable, immuno-compromised and elderly patients.

We all have vulnerable people close to us, in our households or within our very close family and friend units.  This is a factor that affects every single person within this country, and indeed, the world.

We have taken the decision, not lightly, to close the clinic on Friday 20th March 2020 for two weeks.

However, myself, Mark, Katie, Leah and Rosie are all still your dedicated Osteopaths.  We are not away or on holiday… we are there on the other end of the phone 02089776396 and email carragh@osteopathuk.co.uk

There is a lot behind the scenes for us to do, so please be patient if we don’t respond immediately.  We will do our best to reply within a few hours at most.

Please keep reading my newsletters for regular updates.  If you have any problems, requests or just want to chat then email us at carragh@osteopathuk.co.uk and one of us will be in contact.

As your Osteopaths we will all very much miss seeing you face-to-face but with social media there is no longer a lack of contact.    We have to look after each other and care for each other.

Finally, don’t be scared.  The Science has been modelling pandemics in anticipation of this for years.  We are in the unknown but we have to follow the advice given as so much research has gone into this already by some amazingly bright and clever people.

Keep well my friends and we all look forward to seeing you and treating you very soon.

Kind regards,

March 2020 Newsletter

We would like to take this opportunity to reassure our patients that we are doing our very best to keep up to date with information on COVID-19 and the advice that NHS and Public Health England are providing to healthcare providers such as ourselves.

Our duty of care is to you, our patients, and with this in mind we Kindly ask that you read our guidelines below.

Kind regards,

---

Advice on attending your appointment

Our first request is, if you are unwell and have a raised temperature, please cancel your appointment.

To cancel, please call the clinic landline 02089776396 and reschedule your appointment.

This may be normal cold and flu-like symptoms (not coronavirus) but please, for the sake of our patients who may be of higher risk to catching infections, do not reschedule until a minimum of 24 hours after the temperature has returned to normal

---

Coronavirus COVID-19

For patients who have travelled recently, please read NHS guidelines and only attend if you are safe to do so.

https://www.nhs.uk/conditions/coronavirus-covid-19/advice-for-travellers/

For all other patients, we ask you to stay up to date with NHS advice.

https://www.nhs.uk/conditions/coronavirus-covid-19/

If you have any doubts at all as to whether you may have come in contact with someone with coronavirus, please cancel your appointment and call NHS 111.

---

Practice Guidelines and Attending your Appointment

Remember, coronavirus COVID-19 infection usually occurs through close contact with a person with coronavirus via a cough, sneeze or hand contact.  A person can also be infected by touching contaminated surfaces if they do not wash their hands.

At the clinic we are committed to keeping it clean and are wiping surfaces, door handles etc regularly.  We have provided alcohol based anti-bacterial gel and we invite you to use this whilst in the waiting area.

---

Please have a look at the NHS link below.

https://mcusercontent.com/df1c802f79a259f495b32f8cf/images/2cef8961-dab0-4649-b6b7-8686205726dc.jpg

February 2020 Newsletter

Are you running the London Marathon this year? If so, you’re probably just finished your first month of the 16 week training plan. Only 12 to go!

We wish you good luck with your training and here are some top tips to help prevent injury in the lead up to 26th April.

Kind regards,

---

How can I Get the Most out of my Training?

There are so many websites out there that will have a training plan that will cater to your level of fitness. Find the right one for you.

As Osteopaths, we tend to see patients during the latter part of their training when the mileage is really beginning to ramp up. Impact problems and repetitive strains are best addressed as soon as they occur.

Ideally, we would like to see you earlier in the training schedule before the shin splints, knee, hip, ankle or foot problems begin.

We would like to help you by supporting your musculoskeletal structure during training so please do contact us if you want further information. We will provide treatment, stretch advice and a pro-active approach to your training.

---

Wear the Right Trainers

Seemingly obvious, but it can be very hard to find the right trainers. We recommend getting professional advice and when trying them on do some walking and running on a treadmill. There are various shops locally that are really helpful.

Try on a mixture of different brands, some will not be right for you if you have a history of low back disc problems or if you have a high instep.

Your Osteopath will be able to recommend some brands that might be more appropriate for you personally once they have assessed you.

---

Learn Body Awareness

When running frequently, it is common to get muscle aches and the odd joint pain.  There is a big difference from the ache of a good workout and the pain of an injury.

You need to learn to listen to your body.  Some days the training will be easy and some days it will be hard.  Should the pain ever become sharp, frequent or hurt with each step, then stop.  Take a breather for 5 minutes, do some stretches and then re-start your run.  If it is still hurting, then stop and get treatment.  Too often we see patients who have injured themselves during a run and then have continued for miles afterward.  This can  damage the tissues further and may affect recovery time.

Ultimately, you need to gauge your level of discomfort.  With time, you will learn what is safe to push through in order to achieve the race finish line.

---

Remember to Slow Down

Being slow just means setting a pace that is comfortable. Running at a comfortable pace allows for good oxygen uptake and means you use your muscles fibres aerobically. This in turn means that you are less likely to get injured.

Slower running makes it easier for your tendons, ligaments and joints to adapt – again reducing the risk of injury.

 

---

We Wish you Healthy Training and Best of Luck for London Marathon 2020!

For Further Information please call our Osteopaths today and we can help you stay fit and full of well-being.  02089776396

January 2020 Newsletter

I love January…… it is a great month full of potential and possibilities.

We’ve had the shortest day, Spring is around the corner and there is an overall sense of life moving forwards and anything is achievable!

It is a wonderful month for self-reflection and self-care.

We would like to encourage you all to take this month to nurture yourselves.

Kind regards,

---

Self-Nurture and Self-Help

January can be a fad month. The important thing when self-nurturing is to really reflect on what you want to change and how to do this in the smallest, most manageable way.

What do you feel you want to change? Do you have chronic back pain and want to manage it more pro-actively? Do you want to have more time for ‘Me’?

Seek advice and help where appropriate. As Osteopaths caring for musculoskeletal problems, we are often helping patients analyse their work, social and home lives to find small solutions to their aches and pains. It may be something as simple as buying a tablet stand to improve posture or going for a walk on a lunch break.

---

Mind and Body

We all have our needs in order to develop. Babies, children and adults all need good sleep, good food and good social interaction.

Never forget to look after yourself as well as those around you.

Plan your life…. routine is not a negative and doesn’t need to be repetitive and boring. It can be the building blocks for health and well being.

In the same way that we care for our kids and pets, we can put vital self-nurturing regularly into the diary. We have patients that regularly book their Osteopathy appointment, regardless of whether they are in pain. We can then address any issues when they come in for an appointment and prevent problems escalating.

Think of what would make you feel cared for and give you a boost of well-being…. and then book it regularly.

---

We wish you all a wonderful start to 2020…. have a great year!

For Further Information please call our Osteopaths today and we can help you stay fit and full of well-being. 02089776396

November 2019 Newsletter

Do you suffer from neck pain?  We are going to use this newsletter to explore what is a ‘cricked’ neck.

As Osteopaths, we see neck pain on a daily basis so if you have any concerns or pain, do not hesitate to get in touch.

We will be able to assess and differentially diagnose the cause of the pain.  Osteopathy can help ease the muscle tension and help articulate the joints to improve movement.  Each case is individually assessed and a treatment plan formulated based on your case history and pain pattern.

Kind regards,

---

What is a Crick In The Neck?

A crick in the neck is not to be confused with regular, chronic neck pain.

It is usually acute and is a stiffness in moving the neck.  Occasionally, it can be very painful and the person suffering may hold their head tilted to one side.

It is not a predictable, regular pain.  It may even come on overnight with the person waking up and being unable to turn their head.

It is usually preceded by exercise or movement that creates muscle tension… such as doing a new type of exercise the day before or by lying in bed at an awkward angle.

It is pain in the neck, upper back and possibly across the shoulders but there is no pain radiating into the arms.

---

How Do I treat a Cricked Neck?

First rule of thumb is take some pain medication… paracetamol and, if you are medically allowed, ibuprofen.  This will enable you to begin to move the head a little bit more.

Keep your neck warm!  A crick in the neck is also muscle spasm and muscles love heat, so wear a scarf and don’t let the neck get cold.

Hydrotherapy, using a nice hot shower to ‘massage’ the neck can be beneficial.

Book to see your Osteopath.  This is important because your Osteopath will determine if you have a facet joint lock in the neck and associated trapped nerve.  With Osteopathic treatment this can be released and advice given to help you recover more quickly.

It will vary according to which level of the neck is stiff.  Some cricked necks cause complete immobilisation, others just make it difficult to turning your head.

---

Caring for Your Neck.

Stretching and regular massage can be really beneficial for the neck.  Your Osteopath will advise on the best stretches for you.

Keep your neck warm.  Don’t sleep in a draught and avoid air conditioning units directly sending cold air onto you.

Have good pillows.  There is no right or wrong pillow, it is all down the individual length of neck, breadth of shoulder and preferred sleeping position.  However, you are more likely to have neck pain if you sleep on your tummy.

Generally, having a firm base pillow is good.  Try a latex pillow or hollow fibre pillow.  If you love feathers, then have them as a soft top pillow.

For Further Information please call our Osteopaths today and we can help you stay fit and healthy over the Summer.  02089776396

October 2019 Newsletter

Structural & Cranial Osteopaths for the Whole Family

October is a wonderful month.  Autumnal colours in Bushy Park, the stags bellowing at each other and crisp clear days are just a few of the benefits of living in this area.

Halloween at the end of the month marks the beginning of winter so this newsletter has ideas on ways to look after yourself at this time of year.

Kind regards,

---

Autumn and Winter Aches and Pains

It is easy to become more sedentary in the winter months.  Try and plan your life to include activity where possible.  Take stairs and walk up/down escalators to keep fit.  It you are retired then consider getting a static bicycle for the spare bedroom so that you can exercise on rainy days.

Stretching daily can be a great way to warm up muscles and provide joints, muscles and nerves with stimulus for improved function.

---

Witchy Stretches

Consider going to classes for stretching.  Gentle yoga, beginners pilates, tai chi and meditation can all benefit breathing, muscle function and overall well-being.

If you have a history of injury, always ask your Osteopath what would benefit you most.

We have contact with a local specialist in rehabilitation pilates for those of you who have been struggling with injury.  Please ask for more information when you are next in for your appointment.

---

Winter Bones

Winter aches and pains are very common.  Our posture changes in colder weather and muscles are slower to warm up.  We also do not absorb Vitamin D in the winter months in the UK as the sun is too far away.

The magic triumvirate for Muscle and Nerve function is Magnesium, Calcium and Vitamin D.  In the winter months we recommend supplementing with Vitamin D capsules.

Magnesium can be found in whole wheat flour and grains, dark green leafy vegetables such as spinach and kale, avocado, banana, beans, nuts such as cashews and almonds and even in dark chocolate!

Calcium is found in diary foods, broccoli and cabbage, fortified bread, nuts and fish where you eat the bones such as pilchards and sardines.

So, plan a varied and healthy winter diet with Vitamin D supplementation and you should keep yourself in good shape for the colder months.

Finally, fun and happiness are the best cure-all known to man. We wish you all a very fun Halloween and do send us some pictures of the kids’ (and grown-ups’) costumes!

For Further Information please call our Osteopaths today and we can help you stay fit and healthy over the Summer.  02089776396

September 2019 Newsletter

Structural & Cranial Osteopaths for the Whole Family

Healthy Ageing

Wrinkles – tick!  Going grey – tick!

Age comes to us all…. fact.  As we age our body experiences various changes and we may experience more aches and pains.

However, with good management we should be able to live active and enjoyable lives in our middle and latter years.  This newsletter helps explore how to achieve this!

Kind regards,

---

Ageing with Optimism

You don’t have to put up with aches and pains simply because you are getting older.  Muscles, joints and bones will change with age but managing your lifestyle can enable you to keep active and find enjoyment in life well into your 90s.

---

Osteopathy to Help with Ageing

With the aches and pains of age people often find an Osteopath can complement their GP care and pharmaceutical products.  As Osteopaths are trained to assess each patient as an individual they will look at your personalised needs and lifestyle choices and help you find a way to be active and find enjoyment in life.

---

Great Advice for When you Get Older

Keep as active as possible!  Simple, but in the winter months it can be very tempting to stay indoors and levels of activity can plummet.

Here are some tips on how to stay active, no matter what the weather is like:

• Do 150 minutes of exercise per week.  This can be in blocks of ten minutes or more (enough to make you warmer and breathe harder, whilst still being able to have a conversation).  Doing this can help reduce the risk of circulation problems and falls. It can also help to improve your mood and levels of confidence. This might include activities such as dancing, brisk walking or using a static indoor bicycle in bad weather.
• Make sure you eat a healthy, varied diet.
• Do some form of balance exercises each week (eg group/online Tai Chi, pilates, yoga or body balance).  This is recommended as you get older to help reduce the risk of falling, particularly if you are over the age of 65.
• Do exercises that strengthen your arms, legs and body.  Look online for 1-2kg free weight exercises or consult your Osteopath as to what would be optimal for you.
• Wear trainers or similar footwear which can help absorb shocks and take the pressure off your knees, hips and spine when walking for longer periods.
• Remember, a short rest can help recover energy for the remainder of the day’s activities.

At Kingston & Teddington Osteopathy we are more than happy to give advice on local exercise classes and individual bespoke exercises to help you maintain strength and activity levels.

For Further Information please call our Osteopaths today and we can help you stay fit and healthy.  02089776396

August 2019 Newsletter

Structural & Cranial Osteopaths for the Whole Family

Holidays have finally begun!

It is a fantastic time of year and a marvellous opportunity to be with family enjoying the summer and being away from routine.

This month the question we want to ask is:  Did Osteopathy help you?

We all read online reviews and this can really help raise public awareness of what Osteopathy can achieve.

Whilst you chill out on your sun lounger, with your tablet to hand, we are kindly asking for a quick feedback on the practice and your experience of Osteopathy.  Thank you so much in advance

Kind regards,

---

Feedback is great for Clinical Practice

Kingston & Teddington Osteopathy has always welcomed feedback from our patients.  How can we know if we are providing great Osteopathic care unless we get feedback?!

Over the years, this feedback has enabled us to steer the growth of our Osteopathic clinical skills within the practice in order to provide different specialist treatments.

We value your feedback…. so please, can we have 5 minutes of your time?

---

Ways to Give Feedback

Social Media is a key way to give feedback.  These reviews can also benefit others…. It can really help people decide on which practice is right for them. Anyone who is nervous or unsure about Osteopathy will often find that reviews help the decision making process of what treatment would help and where to go.

It is also a great way to highlight the diversity of Osteopathy and how it may help someone who has not considered this avenue of treatment before.

If you have a gmail or google account then it is really easy.  Find us on Google and give us a review…. here is a link:

https://www.google.co.uk/search?client=safari&source=hp&ei=_a9BXda3DKiNlwStobLABg&q=kingston+%26+Teddington+osteopathy&oq=kingston+%26+Teddington+osteopathy&gs_l=mobile-gws-wiz-hp.3..0i22i30.3650.7766..8366…0.0..1.230.2403.31j1j1……0….1…….0..46i275j46i131j0j0i131j46j0i10j0i22i10i30j0i13i30j33i160j33i21.5ILVx4PgnoQ#lkt=LocalPoiReviews&trex=m_t:lcl_akp,rc_f:nav,rc_ludocids:5070658253623730759,rc_q:Kingston%2520%2526%2520Teddington%2520Osteopathy,ru_q:Kingston%2520%2526%2520Teddington%2520Osteopathy

If you prefer to review on Facebook just search for Kingston & Teddington Osteopathy and give us a review.

Alternatively, if you wish to keep away from Social Media then just email us direct at:   carragh@osteopathuk.co.uk and with your permission we can add your feedback to our website.

---

Wishing you all a wonderful holiday August!  Thank you for giving us a moment of your time and helping to raise awareness of how Osteopathy can be beneficial.

For Further Information on Osteopathy and how it may help, please call our Osteopaths today.  02089776396

July 2019 Newsletter

Osteopathy a Way to Better Health

There are so many factors to ‘being healthy’ that sometimes it can feel overwhelming trying to achieve and maintain great health. This newsletter explores the importance of ‘health’ in its many aspects and we will try to encourage you to follow some guidelines to make this easier.

Kind regards,

---

Health is the Key to Happiness

So simple, but so true. Without our health and without our loved ones being healthy around us, we are going to struggle. Life never comes into such perspective as when serious illness affects us or our family and friends.

Valuing each second and living life with daily mindfulness is Key to Happiness.

---

Factors Affecting Your Health

It can be daunting to be ‘healthy’ all the time but if we break it down into individual areas it can make it easier to focus and just a few small changes may improve your life, health and happiness.

Sleep – do you go to bed early enough? Most of us in the UK only average 7 hours of sleep. If you sleep less than this, then you are probably not having enough.

Diet – balance is the key. Reduce refined sugar where possible. Eat regularly to maintain an even blood sugar and keep your body in balance.

Activity – if you have a sedentary job then find ways to be active. Climb stairs, don’t take the lift. If you are not someone who exercises and hates the gym then brisk walking is incredibly good for you. Apps that count your steps can be a great way to give yourself that incentive to be more active.

Relationships – friendship and social interaction is incredibly important for human health. We need the mental stimulus of being part of a social group

---

Helping Others

We regularly see patients who may themselves be undergoing treatment for serious illness or those patients that are caring for loved ones. In both scenarios it can be exhausting dealing with the issues that chronic illness brings to any family dynamic. In situations like these the mind-body link is very obvious to us as Osteopaths and we will pinpoint the areas that stress and strain are causing muscular and postural tensions. The role of Osteopathy will aim to help achieve better function and give the body the ability to relax on a musculoskeletal level.

If this newsletter has inspired you in some way, please take time to think of friends or family that may be experiencing illness. For many, charitable events can be a wonderful way to say thank you for the caring people that we encounter during these difficult times.

Indeed, our Osteopath Katie has recently experienced the tragic loss of her mother to cancer. She says that the hospice that cared for her mother also went out of their way to care for the family too. With this in mind, Katie is doing Ride London on Sunday 4th August and is raising money for this wonderful hospice, The Hospice of St Francis.

Her Just Giving Page is: https://www.justgiving.com/fundraising/Katie-Clare8

We all send our deepest condolences to Katie and her family.

For Further Information on Osteopathy and how it may help, please call our Osteopaths today. 02089776396