The Putney Clinic of Physical Therapy

2012-02-16T07:00:00.000Z

Return torunning possible after hip resurfacing

(Reuters Health) - Recreational runners who undergo hip resurfacing, analternative to a total hip replacement, may be able to resume running aftersurgery, according to a recent study from France.
Researchersfound that more than 90% of hip resurfacing patients who ran before surgeryresumed running afterwards.Hip resurfacingaccounts for roughly 5% to 15% of the more than 285,000 hip replacementsperformed in the U.S. each year. Intended primarily for active adults youngerthan 60, hip resurfacing is an option for patients with severe arthritis whowant to return to being active after the surgery.

In conventionalhip replacement, the entire head of the femur is removed and replaced with ametal implant; a plastic cup is replaces the hip socket. During hipresurfacing, the surgeon removes only the damaged parts of the head of thefemur and covers it with a metal cap, while replacing the hip socket with ametal cup.
For the newstudy, researchers followed 36 men and four women, average age 51, who wererunners before hip surgery. A total of 43 hip resurfacings were performed onthe 40 patients.
At the end ofabout three years, 33 of 40 patients (36 of 43 hips) were still running.

The runnersspent a similar amount of time -- about three hours per week --running afterthe surgery as they had before. Their weekly mileage decreased significantly,however, from about 24 miles a week to 16 miles a week among the patients overage 50.
Over time, thetraditional implant can wear and loosen, especially in patients who participatein activities, such as running, that put repetitive stress on the joint. While the newstudy suggests that a return to running is possible after hip resurfacing, itdid not look at the long-term effects of wear on the implant.

Running doesn'tappear to harm the longevity of the implant, but a follow-up of more than 20years is necessary to draw firm conclusions, Dr. Girard said.
A hipresurfacing implant is easier to revise or repair than a total hip replacement,researchers said. It also feelsmore natural than a traditional total hip replacement, according to Dr.Anderson, in part because less bone is removed from the head of the femur inhip resurfacing.

"The bodyhas a more normal awareness of that hip, which makes the joint feel more securein sports with a lot of running, cutting and twisting," Dr. Anderson toldReuters Health.

The researchwas reported online February 1 in the American Journal of Sports Medicine.
SOURCE: http://bit.ly/x59xto

Massage Reduces Inflammation Caused by Exercise

2012-02-13T09:14:00.000Z

I came across an interesting abstract of a study published a few weeks ago, regarding the effects of massage after sustaining exercise-induced muscle damage. I was pointed in the direction of the study after results showed that after massage, inflammation was reduced & more mitochondria were formed (these are the powerhouses of muscle cells that convert fuel into energy like a furnace in a power station).

The single-blind, randomised control study administered either massage treatment or no treatment to the quads muscles of 11, young, male subjects having sustained exercise-induced muscle damage during a cycle ergometer test to exhaustion. Muscle biopsies were then taken from the vastus lateralis muscle at baseline, after 10 minutes of massage & after 2.5 hours of recovery.

The results showed that the massage promoted a blunting of exercise-induced pain caused by activating similar mechanisms to those triggered by anti-inflammatories. The other observation worth noting is that, as has been shown in numerous studies before, the massage treatment did not have any effect on mobilising metabolites (specifically glycogen & lactate) from the muscle tissue. Interestingly, this finding has previously been used to promote the prescription of active recovery, in the form of gentle exercise, in conjunction with massage administered post-exercise, to achieve the desired effect on metabolites.

Practically speaking, these results might be used to explain the claim that massage speeds up recovery in athletes sustaining injured muscles, however, it must be remembered that the sample population was small (n=11) & no mention of the athletic capability & training status is made.

To read the abstract for yourself, click on the link below:

http://stm.sciencemag.org/content/4/119/119ra13.abstract

Tom Lowes B.Ost Dip.PT
Registered Osteopath

Giving up smoking for good

2012-01-24T11:15:00.000Z

I saw a client today who wanted to give up smoking. I became a hypnotherapist because I went to see one to stop smoking myself. It was so worth it and I have never been tempted once to smoke again. It seems hard to believe when you give it up, that within such a short time, you will have wished you never had started. But that is part of life, making mistake. The great thing about giving up smoking is your body will start helping you correct that mistake the second you stop.

Within 20 minutes of your last cigarette

- blood pressure drops to normal

- pulse rate drops to normal

- body temperature of hands and feet return to normal

8 hours after your last cigarette

- carbon monoxide leels in the blood drops to normal

- oxygen level in blood increases to normal – 8 hours – WOW

- you smell better

24 hours

- chances of a heart attack decreases

48 hours

- Never endings start regrowing

- Your ability to smell and taste things is enhanced

72 hours

- Bronchial tubes relax making breathing easier.

- Your lung capacity increases – how amazing is that?

2 weeks to 3 months

- Circulation improves

- Walking becomes easier as you have more breath literally

- Lung function increases by up to 30%

1 to 9 months

- Coughing, sinus congestion, fatigue shortness of breath decrease

- Lung cilia re-grow increasing the ability to handle mucus and clean lungs

- Body’s overall energy increases

5 years

- Lung cancer death rate for average smoker almost halves

10 years

- Lung cancer death rate down to almost that of a non-smoker

- Pre-cancerous cells are replaced

- Other cancer risks decrease

And all these benefits are lost when you start smoking again so after this recording you will never have ONE puff again. Here’s to good health.

Marygrace Anderson

Injury Prevention

2012-01-23T10:58:00.001Z

New research in the American Journal of Sports Medicine has shown that if you follow an injury prevention training program, in order to maintain the new movement patterns you must stick with it for at least 9 months. Very important guidelines that are also relevant to your injury rehabilitation. See the abstract below:

Retention of Movement Pattern Changes After a Lower Extremity Injury Prevention Program Is Affected by Program Duration

Darin A. Padua, PhD, ATC (dpadua@email.unc.edu)

Department of Exercise and Sports Science, Sports Medicine Research Laboratory, University of North Carolina, Chapel Hill, North Carolina

Abstract

Background: Changes in movement patterns have been repeatedly observed immediately after completing a lower extremity injury prevention program. However, it is not known if movement pattern changes are maintained after discontinuing the training program.

Hypothesis: The ability to maintain movement pattern changes after training has ceased may be influenced by the program’s duration. The authors hypothesized that among individuals who completed either a 3-month or 9-month training program and who demonstrated immediate movement pattern changes, only those who completed the 9-month training program would maintain movement pattern changes after a 3-month period of no longer performing the exercises.

Study Design: Cohort study; Level of evidence, 2.

Methods: A total of 140 youth soccer athletes from 15 separate teams volunteered to participate. Athletes’ movement patterns were assessed using the Landing Error Scoring System (LESS) at pretest, posttest, and 3 months after ceasing the program (retention test). Eighty-four of the original 140 participants demonstrated improvements in their LESS scores between pretest and posttest (change in LESS score >0) and were included in the final analyses for this study (n = 84; 20 boys and 64 girls; mean age, 14 ± 2 years; age range, 11-17 years). Teams performed 3-month (short-duration group) and 9-month (extended-duration group) injury prevention programs. The exercises performed were identical for both groups. Teams performed the programs as part of their normal warm-up routine.

Results: Although both groups improved their total LESS scores from pretest to posttest, only the extended-duration training group retained their improvements 3 months after ceasing the injury prevention program (F_2,137 = 3.38; P = .04).

Conclusion: Results suggest that training duration may be an important factor to consider when designing injury prevention programs that facilitate long-term changes in movement control.

Setting goals for 2012

2012-01-16T15:08:00.000Z

If you can't figure out your goals for 2012, you will never reach them.

Take 2 hours and sit down and pick 4 areas of your life you want to change/improve/start within the next 6 months. Then take a calendar and slot in what needs to be done to achieve them. For example:

Health - exercise 5 times a week and slot in when you will do it.

Learn Spanish - Look up classes or maybe swap languages on Gumtree and set up time or join a class.

Clear out - plot in 4 hours each weekend to clear out what ever it is you need to do (clothes, garage, office, anything) and start this weekend.

Social life - get in touch with old friends and plan on coffee or walk for 1 hour over the next few months.

In 6 months time, do it again and choose 4 new areas to work on. Fill in a life wheel to get you going.

Good luck to getting all your goals sorted for the year.

Mary Grace Anderson

New views for the new year

2012-01-16T11:08:00.000Z

Thought provoking article by James Le Fanu from www.telegraph.co.uk:

The new year opens with a healthy dose of revisionism concerning the value (or otherwise) of current medical advice – and on several fronts. First up, researchers at London’s St George’s Hospital (as reported in this paper last week) dispute the benefits of the common practice of taking an aspirin a day to keep the doctor away, on the notion that this reduces the risk of heart attack or strokes.

The rationale is sensible enough, as aspirin reduces the stickiness of the platelet cells and thus should boost the blood flow to heart and brain. But, for those who are otherwise healthy, “the benefits are far more modest than supposed”, say the researchers, and are outweighed by the not inconsiderable hazard of internal bleeding.

Next, the putative merits of reducing the intake of salt is challenged by the findings of a major study in the US that suggests those with a low amount in their urine have a higher (rather than lower) mortality rate from circulatory disorders. Meanwhile, it is interesting to note that those responsible for propagating such dietary advice do not, according to a paper in the British Medical Journal, comply with it themselves: an analysis of the salt content of their meals reveals they consume twice the quantities currently recommended to the public.

More contentiously, perhaps, this revisionism also extends to the seemingly self-evident value of screening for breast cancer. Not necessarily so – or, as an editorial in this month’s Archives of Internal Medicine puts it, doctors need to ensure that women “do not have an overly inflated perception of its effectiveness, and are aware of the substantial risk of over-diagnosis (i.e being diagnosed as having cancer when in fact they do not)”.

The common theme, if there is one, in all this is a more realistic appreciation of who medical advice and treatment should be directed to and what it can reasonably be expected to achieve. There is no denying the value of the blood-thinning properties of aspirin for those with heart problems, or that cutting back on salt may lower the blood pressure in those with hypertension, or that those with a strong family history of breast cancer require regular screening. But there can be little justification in extrapolating this to all, to insist that everyone needs to take an aspirin a day or restrict their salt intake, or that “the more cancer screening the better”.

Yoga poses to improve mobility and beat back pain

2012-01-13T15:03:00.000Z

Cat pose or viraasana is a fairly accessible pose for most people-It is a great pose for practising vinyasa (or breath and movement) and can help to establish a rhythm with the breath.
It can also help to ease some back pain, and encourages mobility throughout the spine without strain.
I personally practise inhaling when the head is up and exhaling when the head is down, lightly drawing the lower belly in with each exhalation. The last pose: child's pose or Balasana is a fantastic pose to compliment cat pose, and not only stretches out the spine but can also be really relaxing and nurturing.

How pretty shoes lead to foot problems

2011-12-20T13:41:00.000Z

Posted originally by Stone Hearth News

How pretty shoes lead to foot problems: orthopedic surgeon

According to a recent study, 39 percent of women say they wear high heels every day, and 75 percent of those women say they experience regular shoe-related foot pain and suffer from bunions, arthritic big toes, calluses, hammer toes, and plantar warts.

“Many women wear shoes to work every day that look great but they are simply too small,” said Dr. Pedro Cosculluela, an orthopedic surgeon with The Methodist Hospital in Houston. “The biggest problems we encounter are related to the height of the heel and/or the narrowness of the toe box.”

The narrow toe box makes it hard for many women to properly fit their entire foot into the shoe. This poor fit can lead to toe deformities in many women. These include bunions, hammertoes, and calluses. A bunion is a bump along the inside of the big toe, just before the joint. It is typically associated with deviation of the toe that is caused by external pressure from shoes that have a small toe box. With time, and ongoing improper shoe wear, the deformity and the bump become permanent and can worsen.

“As the deformity worsens, the big toe loses its ability to properly carry the load, which can lead to increase pressure along two through five. This can, in turn, lead to pain and cause hammertoes and cross-over toe deformities,” Cosculluela said. “This, and other foot problems women experience because of poor shoe wear, do not happen overnight. It’s a gradual process that can happen over a period of years.”

Once you get a bunion, you cannot get rid of it. However, wearing toe pads over the bunions to prevent rubbing against the shoe will help ease the pain over the bump. Toe separators will help keep the big toe in place and ease pressure over the lesser toes, which can also alleviate pain. In cases that do not respond to conservative measures – such as shoe wear changes, orthotics, etc. – surgery is recommended in order to realign the joint, and establish proper weight-bearing distribution to the foot. Surgery also alleviates the pain associated with pressure over the bump.

High heels also bend the toes up and can move padding under the knuckles of the foot further down, exposing more bone to the bottom of the shoes, causing a great deal of pain. Cosculluela adds that the frequent use of high heels is associated with the development of tight calf muscles. This can lead other painful foot problems such as plantar fasciitis, flat feet and Achilles tendonitis.

”There is a simple test to find out if your shoes will fit before you buy them. Take a pen and draw around your bare foot,” Cosculluela said. “Put the shoe over the drawing, if your toes stick out of the shoe, they are too small and you might want to try a bigger pair than will cause you much less discomfort.”

Liverpool Football Club

2011-12-15T15:49:00.001Z

Various-004, a photo by Putney Clinic of Physical Therapy on Flickr.

The Putney Clinic of Physical Therapy are proud to have worked with Liverpool Football Club. Here is a signed shirt from the team which is on display in the clinic. Come and see our signed photograph of the amazing athlete Fernando Torres in his pre-Chelsea days.

Scientists kick off debate over barefoot running

2011-12-14T19:15:00.000Z

An interesting article by Kate Kelland about the pros and cons of running barefoot.

Scientists kick off debate over barefoot running
By Kate Kelland

LONDON (Reuters) - Despite the cold and many other potential hazards, naked from the ankle down is the way Anna Toombs likes it, and she gets plenty of catcalls in the street as a result.

The 35-year-old co-founder of the personal training company Barefoot Running UK says she's lost count of the times people yell "where are your shoes?" as she and partner David Robinson negotiate London's parks and pavements to indulge their passion and train their clients.

"People give you a lot of weird looks," says Robinson. They are also getting a lot of inquiries.

A surge of interest in "natural," or barefoot, training has seen runners around the world kick off their arch-supporting, motion-controlling, heel-cushioning shoes and try to feel the ground beneath their feet.

Top scientists - from sports physicians to podiatrists to evolutionary biologists - are jumping in too.

At a recent sports science conference in London, hundreds of participants, many of them shod but a few daringly barefooted, flocked to a two-hour long discussion about the merits or otherwise of running without shoes.

"It's a really polarized debate - there are what you might call the barefoot evangelicals on one side and the aggressive anti-barefoots on the other," says Ross Tucker, an expert in exercise physiology at South Africa's University of Cape Town and a middle and long-distance running coach.

The current barefoot trend has its roots in the book "Born to Run," by Christopher McDougall. In it, he tells of time spent with Mexico's Tarahumara tribe who can run huge distances barefoot, often very fast, apparently without suffering the injuries that plague many keen runners in the developed world.
The debate centers on whether running in shoes with cushioned heels and supportive structures changes the way people move so dramatically that it's more likely to cause injuries.

Proponents of barefoot running say the natural way is more likely to prompt a runner to land on the padded and springy part of the foot, toward the front, rather than strike the ground with the heel as many shod runners do.
In a study published in Nature last year, Daniel Lieberman, an evolutionary biology professor at Harvard University, sought to find out how our ancestors, who ran and hunted for millions of years in bare feet or simple moccasins, coped with the impact of the foot hitting the ground.

Lieberman and colleagues from Britain and Kenya studied runners who had always run barefoot, those who had always worn shoes and runners who had abandoned shoes.

They found that barefoot endurance runners often land on the fore-foot before bringing down the heel, while shod runners mostly rear-foot strike, prompted by the raised and cushioned heels of modern running shoes.

In a series of analyses, they found that even on hard surfaces, barefoot runners who fore-foot strike generate smaller "collision forces" - less impact - than rear-foot strikers in shoes. Barefoot runners also had a springier step and used their calf and foot muscles more efficiently.

Lieberman, who spoke at the conference after an early-morning barefoot run along the banks of London's Thames, is keen to stress that the scientific evidence on whether barefoot running is better in terms of injuries is still very unclear.
"A lot of people are arguing on the basis of passion, anecdote, emotion or financial gain - but what's quite true is there are no good data saying whether it's better for you or worse for you," he said.

Having said that, he has already voted with his feet. As has fellow biology professor Daniel Howell, who teaches human anatomy and physiology at Liberty University in the United States.

Howell, dubbed the "Barefoot Professor" by his students after he began living his life 95% shoe-free, admits he's an extremist.

He's spent almost all of the past six years in bare feet, he's run thousands of miles in all weather and across many terrains without footwear, and he refers to shoes rather suspiciously as "devices."

"Barefoot is the natural condition. It's the most natural way to be," he told the conference. "Walking and running are extremely complicated from a biomechanical perspective ... and if you add a device to your foot, it alters it."
"When you put on a device, it changes the way you stand, the way you walk and the way you run. Those changes are unnatural, and generally negative."
While it's true that almost all modern athletes use running shoes in international sporting competitions, a few barefooters have been trailblazers for the cause.
Back in 1960 Ethiopia's Abebe Bikila, one of the world's greatest Olympic marathon runners, won the first of his consecutive gold medals without shoes, covering the 26.2 miles in 2 hours, 15 minutes and 17 seconds. And in 1984, South African barefoot runner Zola Budd set a track world record when she ran 5,000 meters in 15 minutes and 1.83 seconds.

Simon Bartold, a sports podiatrist and international research consultant for the sports brand Asics, says most athletes, amateur or otherwise, should stick to wearing shoes.

"I'd come down pretty heavily in favor of footwear," he said. "It does offer some real protection and some real performance advantages over barefoot."
Still, Asics and other big running shoe brands like Nike, New Balance and Saucony see no reason to be excluded from this new and potentially lucrative form of the sport just because it's about running in bare feet.

A nifty rebranding of the trend to "natural" or "minimalist" running has opened up a potential new market in "barefoot running shoes" that promise to be the closest thing to wearing nothing at all.

For Howell, even minimalist shoes are a step too far. "For most people, under most circumstances, most of the time, barefoot is the healthiest and most natural way to be," he said.

Toombs, whose clients often come to her with injuries or illnesses that are restricting their movement, is concerned that scientific rows about the biomechanics of foot strikes, and efforts by sports brands to cash in, are robbing barefoot running of its best bits.

Formerly an enthusiastic shod runner, she says training without shoes is partly about getting back to nature, but it's also about learning a better way to run, using the body's bounce and balance to improve form and reduce impact.
"With barefoot running ... each time my foot strikes the ground, it lands slightly differently," she told Reuters. "In other words it's adjusting to what's underneath it."

"I'm constantly scanning the terrain, dodging rougher areas and taking a much more meandering line, which works different sets of muscles. It's almost like dancing. But the moment I put shoes on, most of that sensitivity is gone."

Yoga and Pilates in Putney

2011-12-09T14:40:00.001Z

A new list of classes will be available soon. So if you're looking for rehabilitation classes or general yoga/Pilates classes, keep an eye on our time table.

Yoga and mat Pilates

Clinical Pilates

New look website

2011-12-03T00:50:00.001Z

After a long wait our new-look website is finally up and running. It is a massive improvement on the previous design and we will continue to add contents as time progresses. A huge thanks to the staff of Wet Dog Creative for such a great job.

Your chance to win a stress-busting massage at The Putney Clinic of Physical Therapy

2011-12-03T00:19:00.001Z

Life in London can be rather stressful at the best of times, but in the build-up to Christmas even more so. For this reason, we are offering you the chance to win a stress-busting massage at The Putney Clinic of Physical Therapy.

All you have to do is like us on our Facebook page before the 20th December 2011 and you will be entered into a draw for a free massage which will take place on the 20th December. The lucky winner will be notified by message on Facebook.

Christmas and New Year opening hours at the Putney Clinic

2011-12-02T23:46:00.001Z

The festive season is fast approaching. It is a time for shopping, celebrating, partying; which can all take their toll on the body, and can be rather stressful for some. What better excuse to indulge on some self-pampering?!
If you are looking to give friends and family a healthy present this Christmas, don't forget that we are now also offering gift vouchers for treatments at the Clinic!

Below you will find the opening hours for The Putney Clinic of Physical Therapy. Please note that we will be closed on Christmas Eve, but we will be open on New Year's Eve.

December 2011	January 2012
Christmas Eve: Closed	New Year's Day: Closed
Christmas Day: Closed	Monday 2nd: Closed
Boxing Day: Closed	Tuesday 3rd: Closed
Tuesday 27th: Closed	Wednesday 4th: Open
Wednesday 28th: Open
Thursday 29th: Open
Friday 30th: Open
New Year's Eve: Open

Christmas gift vouchers from the Putney Clinic of Physical Therapy

2011-12-02T16:30:00.000Z

We are pleased to announce that we has recently introduced a gift voucher scheme for the Christmas period. There are six packages to choose from, covering most of the services that we provide, making them an ideal gift idea for friends and family.

Gift pack 1 (biomechanics)

1 x biomechanical assessment

1 x 30 min follow-up session

Cost: £96

Gift pack 2 (osteopathy):

2 x 45 min osteopathy sessions

1 x 60 min massage

Cost: £148

Gift pack 3 (massage):

5 x 30 min massages

Cost: £120

Gift pack 4 (yoga/Pilates):

6 x yoga /Pilates classes

Cost: £66

Gift pack 5 (mum & baby):

3 x 45 min prenatal yoga classes

1 x 45 min massage for mum

and

1 x 30 min massage for baby

Cost: £60

Gift pack 6 (physiotherapy)

1 x physiotherapy assessment

1 x 30 min physiotherapy follow-up assessment

Cost: £92

For more information about the vouchers, ask at reception or call us on 020 8789 3881.

Terms and conditions:

Please note that this offer is not to be used in conjunction with any other offers.
Vouchers must be purchased before Friday 23rd of December 2011.
Vouchers must be used by 29th February 2012.

The benefits of hypnobirthing classes

2011-11-07T15:21:00.000Z

by Marygrace Anderson, hypnotherapist at the Putney Clinic of Physical Therapy

Marygrace Anderson is now offering hypnobirthing classes at The Putney Clinic of Physical Therapy. The benefits of hypnobirthing include:

Manage any discomfort through powerful breathing techniques.
Reduces fear, tension and discomfort, thus naturally increasing discomfort threshold.
Learn relaxation techniques that will help your body to work the way it is designed to.
Learn how to put yourself in control of your birth, rather than blindly turning your birthing experience over to your doctor or midwife.
Less medication and chemical anaesthesia is needed as muscles thin and open easily.
Hypnosis shortens the first stage of delivery by approximately 3 – 4 hours for mother's delivering their babies. For subsequent deliveries, it is not unusual for them to be as quick as 60 - 120 minutes long.
Learn visualisation techniques that can help your body to do what it wants to do.
Allow your mind and body to work together in harmony.
Experience the pleasures of birth rather than the negative experiences you may have heard from others.
Release worries and concerns you may have about birth.
Enables mother to go into "hypnotic relaxation" if unable to sleep between feeds.
Raises resistance to fatigue during delivery thus minimizing maternal exhaustion.
Encourages the production of milk.
Decreases "post natal blues" and speeds up recovery.
Use the endorphin release to increase your body's natural anaesthetic; a much safer option than relying on pharmaceuticals and other drugs.

For more information contact 07931 547414 or email mghypnosis@aol.com or call the Clinic on 020 8789 3881.

Yoga and back pain: study shows yoga to be more effective than conventional medical treatments

2011-11-01T22:16:00.000Z

Interesting article about practising yoga in order to relieve back pain in The Times today by Hannah Devlin.

After a 12-week course of yoga, patients with long-term back pain reported less discomfort, performed better physically and were more confident in performing everyday tasks than those offered conventional GP care.

While improvements were most pronounced at three months, immediately after the yoga course, people who were assigned to the yoga group still had less pain a year after the start of the study.

David Torgerson, director of the Trials Unit at the University of York, said: "Doctors should be able to suggest yoga classes as an approach that could help."
The study, published today in the journal Annals of Internal Medicine, assigned 156 patients to yoga classes and a control group of 157 patients to standard GP care. Those in the control group received a range of interventions, including mild pain relief medication, physiotherapy and advice to remain active and avoid heavy lifting. On average, members of the yoga group were able to undertake 30 per cent more activities compared with those in the usual care group after three months.

Lower back pain affects 80 per cent of the UK population at some point. It is estimated that about 4.9 million working days a year are lost to it, but few effective, evidence-based treatments exist.

The yoga programme, which involved 20 experienced yoga teachers, was designed by Alison Trewhela, from Truro, Cornwall, an Inyegar Yoga teacher and Senior Practitioner in Yoga on the British Register of Complementary Practitioners.

The classes were designed for complete beginners, with yoga teachers given extra training in back care. Participants were recruited from 39 general practices in seven Primary Care Trust areas, with classes held in non-NHS premises in Cornwall, North London, West London, Manchester and York.

Professor Alan Silman, medical director of Arthritis Research UK, said: "This trial is part of our larger commmitment to seek self-help solutions to this common musculoskeletal problem. There are compelling explanations why yoga may be helpful and this trial lends powerful support to the wider use of this approach."

Sue Faulkner, 68, from Bishopthorpe in York, who took part in the trial said that yoga had helped her to resume hobbies and a more active life.

"Walking around is no longer a problem and I can do my gardening now so long as I pace myself", she said. "I've even taken on an allotment with my daughter and son-in-law and no longer take painkillers."

Hannah Devlin, p.17 The Times, Tuesday 1st November 2011

Yoga and stretching both ease chronic back pain

2011-10-25T15:32:00.005+01:00

Tom Lowes, osteopath at The Putney Clinic of Physical Therapy

Yoga and Back Pain, a photo by Putney Clinic of Physical Therapy on Flickr.

By Genevra Pittman

NEW YORK (Reuters Health) - Weekly yoga classes eased pain and improved functioning in a study of patients with chronic lower back pain; but the yoga sessions weren't any better than regular stretching classes. Participants in both types of classes had better functioning and fewer symptoms after three months than patients in a control group.

"We've known for a while that exercise is good for back pain," said Dr. Timothy Carey, from the University of North Carolina, Chapel Hill, who wrote a commentary published with the study. Yoga, he told Reuters Health, "seems to be a perfectly good option for people with back pain, but it is not a preferred option."

Finding that yoga and stretching had about equal effects means it was probably the stretching involved in yoga, and not the relaxation or breathing components of the practice, that helped improve functioning and pain symptoms, researchers said today in Archives of Internal Medicine.

The study involved 228 adults with long-lasting back pain, randomly assigned to three groups. The first two groups went to either weekly yoga or stretching classes for 12 weeks and were asked to practice on their own between classes. Both types of classes focused on stretching and strengthening the lower back and legs.

Patients in the third group were given a book with back pain-related exercise and lifestyle advice and information on managing flare-ups.

After the 12-week programme, people in the two intervention groups had significantly lower scores on a questionnaire measuring how much pain interferes with daily activities, compared to those given the book.

The questionnaire rated daily "disability" level on a scale of zero to 23, with 23 being the most severe. The exercise groups dropped from an initial average score of 10 in the yoga group or nine in the stretching group to between four and five in both groups. The control group went from a baseline score of nine to about a seven at 12 weeks.

Sixty percent of people in the yoga group reported improvements in pain, compared to 46% in the stretching classes and just 16% of controls.

Three months after the end of classes, symptom improvements were similar in people who had done either stretching or yoga, and still better than in the third, non-exercise group.

And at both the end of class sessions and three months later, about 40% of the class participants reported cutting back on pain medications, vs 20% in the control group.

"Here is an option that is something worth trying," said Karen Sherman from the Group Health Research Institute in Seattle, who led the study.

With either stretching or yoga classes, she told Reuters Health, practice is a must for patients. "There is absolutely no treatment that works for everybody... (but) if they're willing to practice, they should go ahead and give it a try."

Dr. Carey said the findings suggest that the best type of exercise for people with back pain depends on their preferences and what's convenient.

"It's important that people do exercise they enjoy," he said. "That way, they're more likely to stick with it."

The study was funded by the National Center for Complementary and Alternative Medicine.

While it didn't include people with severe back pain - therefore the findings don't necessarily apply to them - Dr. Carey said that "almost anyone with back pain can benefit from stretching exercises."

SOURCE: http://bit.ly/ruTGPD

SAD... there's no need to be

2011-10-11T20:23:00.001+01:00

by Marygrace Anderson, hypnotherapist

It's that time again. The weather is changing and the nights are getting darker, so be prepared. There is a lot of things you can do to prepare mentally. Lights, music, and action. Really SAD lights are great or making sure you have desk lamps on will boost your spirits, uplifting/happy/dance music will get you going and motivated. Finally get moving and out... exercise or go for a walk. You will feel so much better. Dark does not have to be bad or sad. Dark makes me think of being in a wonderful trance state where I can relax and give myself positive affirmations. Try it - it works.

Putney Clinic team & Open day event

2011-09-14T17:58:00.002+01:00

The team of The Putney Clinic of Physical Therapy, a photo by Putney Clinic of Physical Therapy on Flickr.

What a lovely, smiley team we have here at The Putney Clinic of Physical Therapy.

The team team consists of the following:

Osteopaths
Cranial Osteopaths
Masseurs: Sports and remedial
Physiotherapists
Acupuncturist
Hypnotherapist
Podiatrists
Yoga teachers
Pilates teachers

We will be holding an open day from 9am -1pm on Saturday the 8th of October 2011. You are welcome to come and try our services and pay an optional donation fee to the Clinic's chosen charity, The PinkPower walk, supporting women with Breast Cancer.

Pilates in Putney

2011-08-31T17:35:00.003+01:00

The Putney Clinic of Physical Therapy is now running both clinical Pilates and mat-based classes to suit all abilities. Here is a photo of our new beautiful studio in action.

Courses start in September and will run throughout the year.

For more information, visit our website (www.putneyclinic.co.uk) or call us on 0208 789 3881 or by email at info@putneyclinic.co.uk.

Benefits of inverted yoga poses

2011-08-28T12:11:00.007+01:00

When we think of inverted poses, we tend to think of poses such as the Sirsasana (headstand, as seen in photo) and Sarvangasana (shoulderstand). These are often described as the "King and Queen of poses"; thus defining their importance in practising yoga.

What is an inverted pose?

An inverted pose – or inversion - is a pose in which the head is lower than the heart. Given this definition, there are in fact a number of yoga poses that can be classed as inversions; some of which are more easily achieved than the poses mentioned above.

Here is a list of some inverted poses:

Viparita karani - Legs up the wall
Ardho mukha svanasana - Downward facing dog
Sasankasana - Hare pose
Prasaritta padottanasana A,B, C, D

Other inversions (not usually for beginners) include:

Halasana - Plough pose.
Karnapidasana - Ear pressure pose
Urdhva padmasana - Inverted lotus pose
Urdhva dandasana - Upward staff pose
Adho mukha vrkasana - Full arm balance
Pincha mayurasana - Elbow balance

Inverted poses are said to have many benefits on the body, which include:

Giving the heart and lungs rest
Increased blood circulation
Fresh oxygenated blood to the brain
Hormone balancing
Flush and drain the belly
They both calm the mind and enhance the ability to focus
Inversion will give you a whole new perspective on life and give you the chance to view things from a different angle and perspective.
Pregnant women and people with high blood pressure should consult a doctor before practising inversions

Yoga classes are now available at The Putney clinic of Physical Therapy, offering a style and ability class for all (including prenatal and mum & baby yoga). For more information, call the clinic on 0208 789 3881.

Modifying Pilates for patients with osteoporosis

2011-08-08T13:00:00.002+01:00

What is osteoporosis?

Osteoporosis is the gradual and silent loss of bone and is not a normal ageing process. It is classified as a systemic skeletal disease, characterised by low bone mass and microarchitectural deterioration of bone tissue, with a consequent increase in bone fragility and susceptibility to fracture.

What are the causes of osteoporosis?

There are several factors that can increase the onset of osteoporosis. Sedentary lifestyles and calcium deficiency are two of the main causes, but are by no means the only ones. Genetic disorders, alcoholism, depression, rheumatic and autoimmune diseases, epilepsy, multiple sclerosis and women's health issues are just some disorders that have been attributed to the onset of osteoporosis.

Who is most at risk?

The condition affects both men and women and can strike at any age, although it is more prevalent among the elderly. Research has also shown that people of Black Afro Caribbean origin are at a lower risk due to their skeletal build up. In modern society, sedentary living is a common problem which has been attributed to a host of medical conditions. A lack of exercise, poor diet and substance abuse are very significant factors.

Osteoporosis and Pilates

In light of this, when prescribing a course of Pilates (and any other activity) it is essential to ascertain if patients suffer from this condition, so as to avoid any painful and unnecessary injuries, which may have devestating effects.

Here is a very informative pdf file highlighting the importance of modifying Pilates for patients suffering from osteoporosis.

For more information, please call The Putney Clinic of Physical Therapy on 020 8789 3881.

Link: National Osteoporosis Society

Hypnotherapy and pain relief

2011-08-05T14:30:00.000+01:00

by Marygrace Anderson, hypnotherapist at The Putney Clinic of Physical Therapy

Sports injury, sprain, fracture, migraines, the list goes on and on but the pain is common in all of the above. It might be minor or unbearable, short term or reoccurring. Pain is pain. If you have to live with it, it can change your life in such negative ways like going out, relationships, depression, and sleeping problems. It doesn't need to be like that and hypnotherapy can help.

We all know the mind and body work together. Using hypnotherapy we can reduce the impact on your life and how you feel. There are various ways and techniques for lowering the impact on how you live with discomfort and change it from a negative response to a positive one. For your sake and those around you. Feel free to call me to discuss your situation, as it’s a very personalized condition for each individual.

Hypnosis reduces pain and speeds up recovery from surgery:

Since 1992, we have used hypnosis routinely in more than 1400 patients undergoing surgery. We found that hypnosis used with patients as an adjunct to conscious sedation and local anesthesia was associated with improved intraoperative patient comfort, and with reduced anxiety, pain, intraoperative requirements for anxiolytic and analgesic drugs, optimal surgical conditions and a faster recovery of the patient. We reported our clinical experience and our fundamental research.
[Hypnosis and its application in surgery] Faymonville ME, Defechereux T, Joris J, Adant JP, Hamoir E, Meurisse M, Service d'Anesthesie-Reanimation, Universite de Liege, Rev Med Liege. 1998 Jul;53(7):414-8.  

Hypnosis reduces pain intensity:
Analysis of the simple-simple main effects, holding both group and condition constant, revealed that application of hypnotic analgesia reduced report of pain intensity significantly more than report of pain unpleasantness.
Dahlgren LA, Kurtz RM, Strube MJ, Malone MD, Differential effects of hypnotic suggestion on multiple dimensions of pain. Journal of Pain & Symptom Management. 1995; 10(6): 464-70.  

Healed 41% faster from fracture

Healed significantly faster from surgery
Two studies from Harvard Medical School show hypnosis significantly reduces the time it takes to heal.

Study One: Six weeks after an ankle fracture, those in the hypnosis group showed the equivalent of eight and a half weeks of healing.
Study Two: Three groups of people studied after breast reduction surgery. Hypnosis group healed "significantly faster" than supportive attention group and control group.

Harvard Medical School, Carol Ginandes and Union Institute in Cincinnati, Patricia Brooks, Harvard University Gazette Online.

Hypnosis reduces pain of headaches and anxiety:
The improvement was confirmed by the subjective evaluation data gathered with the use of a questionnaire and by a significant reduction in anxiety scores.
Melis PM, Rooimans W, Spierings EL, Hoogduin CA, Treatment of chronic tension-type headache with hypnotherapy: a single-blind time controlled study. Headache 1991; 31(10): 686-9.  

Hypnosis lowered post-treatment pain in burn injuries:
Patients in the hypnosis group reported less post treatment pain than did patients in the control group. The findings are used to replicate earlier studies of burn pain hypnoanalgesia, explain discrepancies in the literature, and highlight the potential importance of motivation with this population.
Patterson DR, Ptacek JT, Baseline pain as a moderator of hypnotic analgesia for burn injury treatment. Journal of Consulting & Clinical Psychology 1997; 65(1): 60-7.  

Hypnosis lowered phantom limb pain:
Hypnotic procedures appear to be a useful adjunct to established strategies for the treatment of phantom limb pain and would repay further, more systematic, investigation. Suggestions are provided as to the factors which should be considered for a more systematic research program.
Treatment of phantom limb pain using hypnotic imagery. Oakley DA, Whitman LG, Halligan PW, Department of Psychology, University College, London, UK.  

Hypnosis has a reliable and significant impact on acute and chronic pain:
Hypnosis has been demonstrated to reduce analogue pain, and studies on the mechanisms of laboratory pain reduction have provided useful applications to clinical populations. Studies showing central nervous system activity during hypnotic procedures offer preliminary information concerning possible physiological mechanisms of hypnotic analgesia. Randomized controlled studies with clinical populations indicate that hypnosis has a reliable and significant impact on acute procedural pain and chronic pain conditions. Methodological issues of this body of research are discussed, as are methods to better integrate hypnosis into comprehensive pain treatment.
Hypnosis and clinical pain. Patterson DR, Jensen MP, Department of Rehabilitation Medicine, University of Washington School of Medicine, Seattle, WA USA 98104 Psychol Bull. 2003 Jul;129(4):495-521.  

Hypnosis is a powerful tool in pain therapy and is biological in addiction to psychological:
Attempting to elucidate cerebral mechanisms behind hypnotic analgesia, we measured regional cerebral blood flow with positron emission tomography in patients with fibromyalgia, during hypnotically-induced analgesia and resting wakefulness. The patients experienced less pain during hypnosis than at rest. The cerebral blood-flow was bilaterally increased in the orbitofrontal and subcallosial cingulate cortices, the right thalamus, and the left inferior parietal cortex, and was decreased bilaterally in the cingulate cortex. The observed blood-flow pattern supports notions of a multifactorial nature of hypnotic analgesia, with an interplay between cortical and subcortical brain dynamics. Copyright 1999 European Federation of Chapters of the International Association for the Study of Pain.
Functional anatomy of hypnotic analgesia: a PET study of patients with fibromyalgia. Wik G, Fischer H, Bragee B, Finer B, Fredrikson M, Department of Clinical Neurosciences, Karolinska Institute and Hospital, Stockholm, Sweden Eur J Pain. 1999 Mar;3(1):7-12.  

Hypnosis useful in hospital emergency rooms:
Hypnosis can be a useful adjunct in the emergency department setting. Its efficacy in various clinical applications has been replicated in controlled studies. Application to burns, pain, pediatric procedures, surgery, psychiatric presentations (e.g., coma, somatoform disorder, anxiety, and post traumatic stress), and obstetric situations (e.g., hyperemesis, labor, and delivery) are described.
Emerg Med Clin North Am. 2000 May;18(2):327-38, x. The use of hypnosis in emergency medicine. Peebles-Kleiger MJ, Menninger School of Psychiatry and Mental Health Sciences, Menninger Clinic, Topeka, KS, USA. peeblemj@menninger.edu

Fit for work

2011-08-03T15:00:00.001+01:00

There is a growing drive to reduce current levels of sickness-related work absence and incapacity benefit claims. These are most commonly caused by musculoskeletal conditions and disorders such as stress, many of which are exacerbated by staying off work. Physiotherapists have a central role to play in helping people to return to work and to manage their own health going forward.

Musculoskeletal conditions and common mental health problems are the major causes of absence from work and benefit claims due to ill health. Musculoskeletal conditions comprise about 55% of all work-related illness. A further 30% is caused by common mental health problems such as stress. Both these types of condition benefit from physiotherapists' biopsychosocial approach to healthcare, which combines mental well-being with physical rehabilitation, encouraging a more relaxed or positive outlook to improve physical health outcomes.

There are substantial levels of sickness-related absence across the UK. Sickness absence cost the UK an estimated £19.9 billion in 2007. The drive to tackle sickness absence aims not only to reduce pressure on public funding, but also to improve people's health, well-being and quality of life, and tackle poverty and social exclusion.

A growing body of evidence shows that on the whole, work is good for physical health, mental health and well-being, and that those in better health earn more and are more likely to be in work than those with poorer health. In 2009, the Chartered Society of Physiotherapy joined other healthcare leaders in signing a consensus statement committing to promote the link between good health and 'good work' (defined as work that is healthy and safe, in which the individual has some influence over how tasks are carried out, and that provides a sense of self-worth).

There is a growing recognition that sickness absence is best tackled by services that are more proactive in promoting healthy lifestyles, preventing illness, and early intervention. Physiotherapists already follow this model, by working at every stage of the care system, from offering prevention advice to providing therapy and rehabilitation, and empowering individuals to maintain their own health going forward.

The Dame Carol Black report 'Working for a Healthier Tomorrow' found that "early, regular and sensitive contact with employees during sickness absences can be a key factor in enabling an early return to work". It argues that comprehensive service reform should be combined with a cultural shift in workplaces across the economy. Employers should play a more proactive role to ensure that their staff receive early access to the help they need, while individuals should take more responsibility for managing their own health.

As the UK's largest employer and a significant user of public funds, there has been a particular focus on promoting health within the NHS. The NHS workforce in England has above-average levels of sickness-related absence, at 10.7 days per year. Nearly half of this absence is due to musculoskeletal disorders, and more than a quarter to stress, depression and anxiety. In Wales, the figure is even higher, at around 14 days per year. The Government is keen to reduce these levels in order to improve staff health and quality of care and to enable the NHS to act as a role model for other employers.

The UK government has committed to a new Fit for Work scheme – an integrated service enabling people who are not working due to ill health to be referred quickly to a range of services such as physiotherapy and psychological therapies, to help them back to appropriate work as quickly as possible. As part of the scheme, 10 pilot sites across England are trialling initiatives to help people who are off sick.

Doctors are now completing the 'statement of fitness to work' which has recently replaced the sick note in England.

Weight loss and hypnotherapy

2011-08-01T18:30:00.000+01:00

by Marygrace Anderson, hypnotherapist at The Putney Clinic of Physical Therapy

It’s still one of the top 3 hottest issues for a hypnotherapist. The main reason is we cover more behind the scenes issues than just finding out what you are eating and how much you are exercising. Those are very important but it’s the long term results of a life style/life commitment that is our goal to successful weight loss. If you are going to do something, do it right. If you are going to commit to your future and your health do it right. Best advice.

Hypnosis over 30 times as effective for weight loss:
Investigated the effects of hypnosis in weight loss for 60 females, at least 20% overweight. Treatment included group hypnosis with metaphors for ego-strengthening, decision making and motivation, ideomotor exploration in individual hypnosis, and group hypnosis with maintenance suggestions. Hypnosis was more effective than a control group: an average of 17 lbs lost by the hypnosis group vs. an average of 0.5 lbs lost by the control group, on follow-up.
Cochrane, Gordon; Friesen, J. (1986). Hypnotherapy in weight loss treatment. Journal of Consulting and Clinical Psychology, 54, 489-492.  

Two years later: Hypnosis subjects continued to lose significant weight:
109 people completed a behavioral treatment for weight management either with or without the addition of hypnosis. At the end of the 9-week program, both interventions resulted in significant weight reduction. At 8-month and 2-year follow-ups, the hypnosis subjects were found to have continued to lose significant weight, while those in the behavioral-treatment-only group showed little further change.
Journal of Consulting and Clinical Psychology (1985)  

Hypnosis subjects lost more weight than 90% of others and kept it off:
Researchers analysed 18 studies comparing a cognitive behavioral therapy such as relaxation training, guided imagery, self monitoring, or goal setting with the same therapy supplemented by hypnosis. Those who received the hypnosis lost more weight than 90 percent of those not receiving hypnosis and maintained the weight loss two years after treatment ended.
University of Connecticut, Storrs Allison DB, Faith MS. Hypnosis as an adjunct to cognitive-behavioral psychotherapy for obesity: a meta-analytic reappraisal. J Consult Clin Psychol. 1996;64(3):513-516.  

Hypnosis more than doubled average weight loss:
Study of the effect of adding hypnosis to cognitive-behavioral treatments for weight reduction, additional data were obtained from authors of two studies. Analyses indicated that the benefits of hypnosis increased substantially over time.
Kirsch, Irving (1996). Hypnotic enhancement of cognitive-behavioral weight loss treatments--Another meta-reanalysis. Journal of Consulting and Clinical Psychology, 64 (3), 517-519.  

Hypnosis showed significantly lower post-treatment weights:
Two studies compared overweight smoking and non-smoking adult women in an hypnosis-based, weight-loss program. Both achieved significant weight losses and decreases in Body Mass Index. Follow-up study replicated significant weight losses and declines in Body Mass Index. The overt aversion and hypnosis program yielded significantly lower post-treatment weights and a greater average number of pounds lost.
Weight loss for women: studies of smokers and nonsmokers using hypnosis and multi-component treatments with and without overt aversion. Johnson DL, Psychology Reprints. 1997 Jun;80(3 Pt 1):931-3.  

Hypnotherapy group with stress reduction achieved significantly more weight loss than the other two treatments:
Randomised, controlled, parallel study of two forms of hypnotherapy (directed at stress reduction or energy intake reduction), vs dietary advice alone in 60 obese patients with obstructive sleep apnoea on nasal continuous positive airway pressure treatment.
J Stradling, D Roberts, A Wilson and F Lovelock, Chest Unit, Churchill Hospital, Oxford, OX3 7LJ, UK  

Hypnosis can more than double the effects of traditional weight loss approaches:
An analysis of five weight loss studies reported in the Journal of Consulting and Clinical Psychology in 1996 showed that the "… weight loss reported in the five studies indicates that hypnosis can more than double the effects" of traditional weight loss approaches.
University of Connecticut, Journal of Consulting and Clinical Psychology in 1996 (Vol. 64, No. 3, pgs 517-519).  

Weight loss is greater where hypnosis is utilized:
Research into cognitive-behavioral weight loss treatments established that weight loss is greater where hypnosis is utilized. It was also established that the benefits of hypnosis increase over time.
Journal of Consulting and Clinical Psychology (1996)  

Showed hypnosis as "an effective way to lose weight":
A study of 60 females who were at least 20% overweight and not involved in other treatment showed hypnosis is an effective way to lose weight.
Journal of Consulting and Clinical Psychology (1986)

Remember to take a break

2011-07-29T09:26:00.002+01:00

Have you been sitting at your desk all morning? Well have a 5 min break NOW to stretch you back to prevent work-station related disorders!!
The Putney Clinic of Physical Therapy on Twitter

Hypnotherapy and Smoking Cessation

2011-07-21T08:19:00.003+01:00

Hypnotherapy and Smoking Cessation stats:

Please love stats, but I personally find them boring. However, for those of you who want them please see below and enjoy. I enjoy the facts, like smoking kills you and those around you. I enjoy knowing people who think £250.00 to stop smoking for a longer life, spend £6.00 - £7.00 on a packet of cigarettes (almost £80.00 a month). Talk about burning away your money and health.

I was a smoker and quit with hypnotherapy. When you are ready, I’ll be waiting to hear from you.

Good health.

Marygrace Anderson

Wiki web site:

90.6% success rate for smoking cessation using hypnosis:
Of 43 consecutive patients undergoing this treatment protocol, 39 reported remaining abstinent from tobacco use at follow-up (6 months to 3 years post-treatment). This represents a 90.6% success rate using hypnosis.

University of Washington School of Medicine, Depts. of Anesthesiology and Rehabilitation Medicine, Int J Clin Exp Hypn. 2001 Jul;49(3):257-66. Barber J.

87% reported abstinence from tobacco use with hypnosis:
A field study of 93 male and 93 female CMHC outpatients examined the facilitation of smoking cessation by using hypnosis. At 3-month follow-up, 86% of the men and 87% of the women reported continued abstinence from the use of tobacco using hypnosis.
Performance by gender in a stop-smoking program combining hypnosis and aversion. Johnson DL, Karkut RT. Adkar Associates, Inc., Bloomington, Indiana. Psychol Rep. 1994 Oct;75(2):851-7.  PMID: 7862796 [PubMed - indexed for MEDLINE]  

81% Reported they had stopped smoking after hypnosis:
Thirty smokers enrolled in an HMO were referred by their primary physician for treatment. Twenty-one patients returned after an initial consultation and received hypnosis for smoking cessation. At the end of treatment, 81% of those patients reported that they had stopped smoking, and 48% reported abstinence at 12 months post-treatment.
Texas A&M University, System Health Science Center, College of Medicine, College Station, TX USA. Int J Clin Exp Hypn. 2004 Jan;52(1):73-81. Clinical hypnosis for smoking cessation: preliminary results of a three-session intervention. Elkins GR, Rajab MH.  

Hypnosis patients twice as likely to remain smoke-free after two years:
Study of 71 smokers showed that after a two-year follow up, patients that quit with hypnosis were twice as likely to remain smoke-free than those who quit on their own.
Guided health imagery for smoking cessation and long-term abstinence. Wynd, CA. Journal of Nursing Scholarship, 2005; 37:3, pages 245-250.  

Hypnosis more effective than drug interventions for smoking cessation:

Group hypnosis sessions, evaluated at a less effective success rate (22% success) than individualized hypnosis sessions. However, group hypnosis sessions were still demonstrated here as being more effective than drug interventions.

Ohio State University, College of Nursing, Columbus, OH 43210, USA Descriptive outcomes of the American Lung Association of Ohio hypnotherapy smoking cessation program. Ahijevych K, Yerardi R, Nedilsky N.  

Hypnosis most effective says largest study ever: 3 times as effective as patch and 15 times as effective as willpower:
Hypnosis is the most effective way of giving up smoking, according to the largest ever scientific comparison of ways of breaking the habit. A meta-analysis, statistically combining results of more than 600 studies of 72,000 people from America and Europe to compare various methods of quitting. On average, hypnosis was over three times as effective as nicotine replacement methods and 15 times as effective as trying to quit alone.
University of Iowa, Journal of Applied Psychology, How One in Five Give Up Smoking. October 1992. (Also New Scientist, October 10, 1992.)  

Yoga in Putney

2011-07-14T07:40:00.004+01:00

We now have two beautiful studios at The Putney clinic. One offering clinical Pilates and the other offering yoga, Ashtanga yoga, prenatal yoga, mum and baby yoga. These are but a few of the classes on offer. To check the class times, go to: www.yogamama.co.uk

The Putney Clinic of Physical Therapy summer 2011 newsletter

2011-06-30T09:56:00.004+01:00

The Putney Clinic of Physical Therapy Newsletter summer 2011:

Read the full Putney Clinic of Physical Therapy summer 2011 newsletter

Reduce neck and shoulder pain in the office with a two-minute exercise regime as researched in a new study

2011-06-23T14:25:00.003+01:00

An interesting study posted on the massagemag.com website talks about the common neck and shoulder pain suffers in the office and how as little as a two-minute exercise regime can reduce symptoms.

The article reads as follow:
"With up to 50 percent of office workers suffering with neck/shoulder pain, this treatment could improve productivity and reduce healthcare costs.

Akron, OH, June 21, 2011— Neck pain combined with shoulder pain is a common problem among desk workers, particularly those using a desktop computer. One study noted a 50 percent incidence of neck/shoulder pain(1) over a one-year period. Lars Andersen, PhD, and his colleagues in Copenhagen, Denmark, completed a randomized controlled trial of 198 office workers with neck and shoulder pain, and tenderness to palpation(2). This study was presented at the 58th Annual Meeting of the American College of Sports Medicine and 2nd World Congress on Exercise is Medicine®, which was held May 31 to June 4, 2011 in Denver.

“With up to 50 percent of office workers suffering with neck and shoulder pain, most employers likely experience a loss of productivity as well as higher healthcare costs,” stated Andersen, researcher with the National Research Centre for the Working Environment in Copenhagen, Denmark. “We have previously shown that neck and shoulder pain increases the risk for long-term sickness absence(3). Although regular physical exercise is a cornerstone for wellness programs, adherence to comprehensive exercise remains low. So we set out to develop an exercise program that was as simple and feasible as possible.”

The trial utilized Thera-Band® Elastic Tubing with handles for an exercise routine using only one exercise for either two or 12 minutes. The subjects were randomly assigned to either a non-exercising control group, a two-minute exercise group, or a 12-minute exercise group. The exercise groups performed a lateral raise with the arm slightly in front of the body while using elastic tubing for resistance.

The exercises were performed five days per week—10 minutes a week in the two-minute group; 60 minutes per week in the 12-minute group—for 10 weeks. Female participants started with red (medium) Thera-Band resistance tubing, while the male participants started with green (heavy) tubing. Both groups gradually increased their repetitions and resistance to blue (extra heavy) Thera-Band resistance tubing. The two-minute group performed the exercise for one set to failure, that is, with as many consecutive repetitions as possible. The 12-minute group performed five to six sets of eight to 12 repetitions in a progressive manner.

After 10 weeks, both exercise groups significantly reduced their neck/shoulder pain and tenderness, and significantly increased their strength compared to the control group. There was no significant difference between the exercise groups. Training adherence was approximately 65 percent for the exercise groups. The researchers concluded that as little as a single set of two-minute Thera-Band exercise to failure can significantly reduce pain and tenderness in office workers with neck/shoulder pain.

“These findings have implications for both employees and employers,” continued Andersen. “A simple resistance exercise program performed two minutes a day can significantly reduce neck/shoulder pain in office workers, potentially leading to improved productivity and reduced healthcare costs.”

Read full article

Wimbledon Tennis and common injuries

2011-06-15T10:39:00.005+01:00

The sight of conspicuous silver people-carriers chaperoning unfamiliar faces across south-west London and the murmur of some Brit excelling at Queens on the airways can mean only one thing: Wimbledon is around the corner.

If, like me, the spectacle has a tendency to motivate you to call the proprietor of your local tennis club to book a court and get playing, there is a chance that you may get injured in your exuberance. Worry not. Here, I'll discuss two of the most common tennis injuries, how to spot them, how to avoid them and what to do if they persist.

The Serve

The tennis serve is a complex movement in which the arm is arched over-head and backwards in a cocking action similar to a pitcher in baseball. From here, the arm is thrust forwards and across the body to execute the shot. The explosive movement requires adequate flexibility in the shoulder capsule and good strength in the muscles around the shoulder blade. If there is a lack of either, rotator cuff injury may ensue.

The rotator cuff consists of four muscles that wrap around the arm bone like the fingers on a gear stick. They help stabilize and control the fine movements of the shoulder. When injured, it can be difficult performing everyday tasks such as putting a jacket on, reaching over-head for a cup and the combing of hair. Not only can these movements be stiff, but also acutely painful.

If you are suffering from such symptoms, it's important to stop playing tennis and seek help to address any tissue imbalance. Icing the painful area can help reduce any inflammation and is particularly important in the first 48 hours. Osteopathic treatment will focus on mobilising the shoulder blade, improving the flexibility of the shoulder capsule and strengthening the rotator cuff.

The Backhand

A poor backhand technique can give rise to tennis elbow. Tennis elbow (lateral epicondylitis) is an inflammation of the outer forearm and elbow where the tendons attach to the bone.

Typical symptoms include aching, throbbing or tenderness on the outer elbow that can be made worse by seemingly trivial movements such as typing, carrying bags, chopping food and even turning door knob.

Tennis elbow is usually caused by poor wrist positioning at the point of contact between the ball and the racquet in a single-handed backhand shot. If the wrist is cocked backwards when the ball strikes the racquet, the forearm extensors have little chance of absorbing the impact and can become strained.

Strategies to avoid tennis elbow include trying a lighter racquet, increasing grip size to avoid a tight grip, reducing string tension and taking tennis lessons to improve the backhand technique.

If tennis elbow persists, ice application to the painful area is essential. It's important to also get some treatment to loosen up the tension in the forearm and begin a rehabilitation programme to strengthen the forearm extensors for future use.

James Isherwood (BOst)

Up date on The Putney Clinic Move!

2011-06-15T09:24:00.002+01:00

With little over two weeks left, we finally have a moving date!

The clinic will be closing at 1pm on Thursday 30th June, in order to packup and move ourselves to the new and exciting premises on Upper Richmond Road. We will be re-opening on Monday 4th July with business as usual.

The new clinic address is as follow:

266 Upper Richmond Road, Putney, SW15 6TQ (3-5 mins walk from Putney overland station)

Our clinic contact number and email address will remain the same.

As we will be moving to a bigger premises with more facitilites, our services have also expanded.

The Putney Clinic of Physical Therapy will soon be offering:

Osteopathy
Physiotherapy (with access to gym facilites)
Massage
Acupuncture
Hypnotherapy
Yoga-Pilates
Chiropody
Podiarty Bio-mechanics

We hope the move will be as smooth as can be, but please be patient with us if we have a few hiccups along the way!

Thank you to all our current patients who have been very understanding and empathetic with the changes taking place, and we hope to continue providing a dedicated service to existing and new patients in the new place!

All change at the Putney Clinic

2011-05-24T20:00:00.003+01:00

For those of you who do not already know, The Putney Clinic will soon be moving premises and undergoing a slight change in name. Our new name will be The Putney Clinic of Physical Therapy and we will be moving to a larger practice in Putney, where we will be able to offer a vastly larger range of treatments of services. The move is scheduled for the start of summer, and we will - of course -endeavour to keep you posted.

The PinkPower Walk 20011

2011-05-17T12:45:00.004+01:00

Pink Power walk 20011 -2 007, a photo by PinkPowerWalk on Flickr.

What a fantastic day we had at Sunday's PinkPower Walk event. The 16 mile walk was the 8th event held and we at The Putney Clinic are so proud to be involved.

To date more than three quaters of a million pounds have been raised for two breast cancer charities: Breakthrough Breast Cancer and the Caron Keating Foundation. Caron Keating was a TV presenter and mum to two young boys when she died at the age of 40 from breast cancer.

Our team were able to massage the weary limbs of walkers at the end of 16 miles. It was amazing to witness such camaraderie, trying to collectively find a cure for breast cancer.

Back Pain

2011-05-12T16:39:00.001+01:00

By Bhavini Mistry, physiotherapist at The Putney Clinic

Ever felt that odd twinge in the back, the creak in the neck or not being able to get out of bed in the morning due to a stabbing pain your back? You're not alone as back pain affects four in five (80%) adults in the UK every year, making it the second most common medical condition that Brits visit their GP for.

Treating back pain costs the NHS more than 2 million pounds a year in GP consultations, hospital fees and physical therapy. Anyone can become a victim to back pain young or old; however people aged between 35 and 55 or over are more prone to having it.

Back pain can be described as "acute" or "chronic", depending on how long you have suffered with it. Up to six weeks is usually classified as acute, whereas three months or more would be a form of chronic back pain. Several lifestyle factors can contribute to back pain and the extent of its condition.

At the end of 2010, National Statistics revealed that Britain has the highest obesity rate in Europe, so there is no doubt that figures related to back pain are also on the increase. Being overweight has a huge impact on the back as excess weight can cause unbearable pressure on the spine and other soft tissue structures.

Other causes include poor manual handling like lifting, carrying, twisting, pushing or pulling loads that are too heavy, or manoeuvring in the wrong way can make muscles in the back tight, which leads to pulled muscle. Stress and anxiety can also have a numbing affect on the body as psychological tension can be carried in the neck or on shoulders and the back.

Working life has also taken its toll on our backs; prolonged sitting, standing, driving and flying has dramatically increased and has generally made us a less active nation. How can back pain be avoided? Unfortunately most jobs now days involve sitting or standing for long periods of time which is unavoidable.

Physiotherapists can advise you on how small changes in everyday activity can help reduce serious back pain.

As a physiotherapist I believe attending regular treatment sessions can reduce the causes of back pain. By assessing your posture, and testing your joint range of movement in relation to muscle strength and length to highlight any restrictions that may be potentially increasing your risk to having back pain, or even a reoccurrence of previous pain.

Regular massages may aid in easing the pain short term, but a long term solution would be to seek professional medical advice. Osteopaths and physiotherapists can help you manage your pain as well as design individually tailored exercises specific to your lifestyle in order to maintain your current health.

Come and have your back pain assessed at The Putney Clinic of Physical Therapy, or visit our website at www.putneyclinic.co.uk or you can contact us for more information on 0208 789 3881.

So remember when your mum used to say “sit up straight”… Bet you wished you had listened now?

Our ever-changing world and how it is changing our children

2011-03-01T15:00:00.000Z

by Marygrace Anderson, DCH, DHP, AICH, NCH, GHR Reg (Hypnotherapist at The Putney Clinic)

I just took a Masterclass on Working with Children. The interesting topic was current conditions hypnotherapists are getting requests for - by parents - to help their children. Five years ago, the topics were bed wetting, fear of the dark and general anxieties like separation and sleep issues. While those are still common, we now see Children for Attention Deficit Disorder, bullying, vocal and motor tics, compulsions and ritual behaviour bordering on OCD behaviour.

So the fascinating question is; “whose problem is it?” Is it the parent overreacting or a serious problem for your child? How do you know? Every case is different but the two key questions are: is it affecting your child’s health (how long has it been going on) and is bothering them?

If it’s not bothering your child, I wouldn’t worry about it. If your child is miserable or worried and wants help, that is when you should take action. Just like an adult, your child needs to want to receive help before they can make changes.

Things you can do at home to help:

Do positive visualisation with them
Fill in a progress chart or a note book/journal (depending on age).
Say coping statements with them in the present tense. (I am calm and confident).
Give positive reinforcement when they make progress
Find distraction tasks when they think or perform the undesirable pattern
Have them talk the problem out loud to a puppet or family pet and see if they can explain the problem and possible solutions to solve it. Think of as many as they can and then choose the best one they like.
Make it a game! See how long they can go without the worry or compulsion and beat their time next time.

If you have any questions, you can contact Marygrace at the Putney Clinic on 020 8789 3881 or contact her directly by email at mghypnosis@aol.com.

Stretching before running

2011-02-28T15:00:00.000Z

Stretching before running has no impact on risk of injury

NEW YORK (Reuters Health) - It makes no difference whether or not you stretch before a run, because stretching won't affect your risk of injury, researchers say. In a study presented this week at the 2011 Annual Meeting of the American Academy of Orthopaedic Surgeons, pre-run stretching neither prevented nor increased injuries when compared to not stretching.

"There is a lot of controversy about this. Some insist you need to stretch, others say you don't, and every time I tried to assess a study on this I found that the authors were extrapolating the results from gymnasts or wrestlers or soccer players or other sprinting or short distance athletes, and nothing was related to running," Dr. Daniel Pereles, from George Washington University, Washington, DC, told Reuters Health.

"I just wanted to know whether stretching before going for a run would be beneficial for recreational runners like myself." To answer that question, Dr. Pereles and his colleagues conducted a prospective, randomized trial involving 2,729 volunteers they recruited online. All were at least 13 years old and all usually ran at least 10 miles per week.

For three months, runners in the stretch group stretched their quadriceps, hamstrings, calves and Achilles tendons for 3 to 5 minutes immediately before a run. Those in the non-stretch group ran in their usual fashion. The runners kept all other aspects of their routine the same. They self-reported any injuries, which were defined as any condition that prevented running for at least one week.

As it turned out, injury rates were 16% in both groups. The most significant risk factors for injury were a history of chronic injury or recent injury in the past four months, and a higher body mass index. What's more, the volunteer runners in the study found that starting - or abandoning - a pre-run stretching regimen was more hazardous than just sticking with a usual routine. Stretchers who were randomized to the no stretch group had a 40% increased risk of injury, and non-stretchers who were randomized to the stretch group had a 30% increased injury risk.

The most common injuries were groin pulls, foot and ankle injuries, and knee injuries. There was no significant difference in injury rates between the runners who stretched and those who did not for any specific injury location or diagnosis.

"It's kind of wacky. I don't really know what to make of that," Dr. Pereles said. "You get used to your routine and if you change it, you're more likely to get injured. And the rate of injury was quite high overall, one in every six people, so running is a pretty tough sport."

Side note :

This study relates to runners that are currently not injured. If you are returning from injury and your osteopath/physiotherapist has recommended stretching as part of your rehabilitation, then this is not an excuse not to do it!

Tom Lowes, osteopath at The Putney Clinic

Flat feet and chronic knee pain

2011-02-16T16:50:00.000Z

(Reuters Health)

Older adults with flat feet may be more likely than those with higher arches to have chronic knee pain, a new study suggests. Researchers say the findings raise the possibility that flat feet sometimes contribute to knee osteoarthritis - the common "wear-and-tear" form of arthritis in which the cartilage cushioning the joint breaks down. If that's the case, they say, it could open up new ways to lower some older adults' risk of the painful knee condition.

The study, of 1,900 adults in their 50s or older, found that those with the flattest feet were 31 percent more likely than other study participants to say they had knee pain on most days. And they were 43 percent more likely to show damage to the cartilage at the inside of the knee. The findings, reported in the journal Arthritis Care & Research, don't prove that flat feet caused the knee problems. "We don't know which came first," said lead author K. Douglas Gross, a clinical research associate at Boston University School of Medicine and assistant professor of physical therapy at the Massachusetts General Hospital Institute of Health
Professions in Boston.

Studies that follow people over time, looking at whether those with flat feet are more likely to develop knee pain or cartilage damage, are still needed to be sure, Gross told Reuters Health. There is reason to believe that flat feet could be the culprit, however.

In general, people with flat feet have a lowered arch at the inside of the foot, such that if they wet their feet and stood on a flat surface, they would leave a complete footprint. "When your feet flatten, it can change your posture or the way you move," Gross explained. One consequence may be that, when a person puts weight on a flat foot, the lower leg rotates inward - which over time could damage the cartilage at the inner knee.

In their study, Gross and his colleagues found that 22 percent of all participants reported chronic knee pain. But it was more common when the same-side foot was flat. They measured "flatness" with participants standing on both feet, then scored each foot using a common "arch index." Individual feet were then matched with the qualities of the knee of the same leg. Of the flattest 1,047 feet the team examined, 30 percent came with a painful knee. That compared with a rate of 21 percent for all other feet.

When the researchers accounted for several other factors in knee arthritis risk - like age and body weight - having a flat foot was linked to a 31 percent greater chance of having chronic knee pain. A similar pattern was seen when it came to cartilage damage at the inside of the knee, detected using MRIs. Such knee damage was found with 29 percent of the flattest feet, versus 19 percent of other feet.

If further studies show that flat feet do precede knee problems, then it might be possible to reduce that risk by using shoe inserts to support the inner arch of the foot, according to Gross. But it's too soon to advise the flat-footed to run out and buy arch supports, he said. "There are still many things we need to know before we can recommend that people do that," Gross said. "We're just at the first step."

All babies and toddlers have flat feet, with the arch developing during childhood. But some people maintain a lifelong flattened arch - usually what's called a "flexible" flat foot, which does form an arch when you stand on your toes. It's not clear how often people might develop flat feet later in life, according to Gross - though it's possible that the aging process or factors like weight gain could contribute.

Also unclear, Gross said, is just how common flat feet are among older adults. It depends on how studies specifically define flat feet, he noted. One recent study of an ethnically diverse sample of Americans age 65 and up found that 19 percent had flat feet. About nine million Americans, more than half of whom are older than 65, have knee osteoarthritis. A 2008 government study estimated that 46 percent of U.S. adults can expect to develop arthritis in at least one knee by the age of 85.

Source: Arthritis Care & Research, online January 10, 2011

Yoga reduces cytokine levels known to promote inflammation

2011-01-13T14:30:00.001Z

Here is an interesting article by Jan Kiecolt-Glasner of Ohio State University that informs us how yoga has been shown to reduce cytokine levels, which are known to promote inflammation.

Regularly practicing yoga exercises may lower a number of compounds in the blood and reduce the level of inflammation that normally rises because of both normal ageing and stress, a new study has shown.

The study, done by Ohio State University researchers and just reported in the journal Psychosomatic Medicine, showed that women who routinely practiced yoga had lower amounts of the cytokine interleukin-6 (IL-6) in their blood. The women also showed smaller increases in IL-6 after stressful experiences than did women who were the same age and weight but who were not yoga practitioners. IL-6 is an important part of the body's inflammatory response and has been implicated in heart disease, stroke, type-2 diabetes, arthritis and a host of other age-related debilitating diseases. Reducing inflammation may provide substantial short- and long-term health benefits, the researchers suggest.

"In addition to having lower levels of inflammation before they were stressed, we also saw lower inflammatory responses to stress among the expert yoga practitioners in the study," explained Janice Kiecolt-Glaser, professor of psychiatry and psychology and lead author of the study. "Hopefully, this means that people can eventually learn to respond less strongly to stressors in their everyday lives by using yoga and other stress-reducing modalities."

For the study, the researchers assembled a group of 50 women, age 41 on average. They were divided into two groups - "novices," who had either taken yoga classes or who practiced at home with yoga videos for no more than 6 to 12 sessions, and "experts," who had practiced yoga one of two times weekly for at least two years and at least twice weekly for the last year. Each of the women was asked to attend three sessions in the university's Clinical Research Center at two-week intervals. Each session began with participants filling out questionnaires and completing several psychological tests to gauge mood and anxiety levels. Each woman also was fitted with a catheter in one arm through which blood samples could be taken several times during the research tasks for later evaluation.

Participants then performed several tasks during each visit designed to increase their stress levels including immersing their foot into extremely cold water for a minute, after which they were asked to solve a series of successively more difficult mathematics problems without paper or pencil. Following these "stressors," participants would either participate in a yoga session, walk on
treadmill set at a slow pace (.5 miles per hour) designed to mirror the metabolic demands of the yoga session or watch neutral, rather boring videos. The treadmill and video tasks were designed as contrast conditions to the yoga session.

Once the blood samples were analyzed after the study, researchers saw that the women labelled as "novices" had levels of the pro-inflammatory cytokine IL-6 that were 41 percent higher than those in the study's "experts." "In essence, the experts walked into the study with lower levels of inflammation than the novices, and the experts were also better able to limit their stress responses than were the novices," Kiecolt-Glaser explained.

The researchers did not find the differences they had expected between the novices and experts in their physiological responses to the yoga session. Co-author Lisa Christian, an assistant professor of psychology, psychiatry and obstetrics and gynaecology, suggested one possible reason: "The yoga poses we used were chosen from those thought to be restorative or relaxing. We
had to limit the movements to those novices could perform as well as experts. "Part of the problem with sorting out exactly what makes yoga effective in reducing stress is that if you try to break it down into its components, like the movements or the breathing, it's hard to say what particular thing is causing the effect," said Christian, herself a yoga instructor. "That research simply hasn't been done yet."

Ron Glaser, a co-author and a professor of molecular virology, immunology and medical genetics, said that the study has some fairly clear implications for health. "We know that inflammation plays a major role in many diseases. Yoga appears to be a simple and enjoyable way to add an intervention that might reduce risks for developing heart disease, diabetes and other age-related diseases" he said. "This is an easy thing people can do to help reduce their risks of illness."

Bill Malarkey, an professor of internal medicine and co-author on the study, pointed to the inflexibility that routinely comes with ageing. "Muscles shorten and tighten over time, mainly because of inactivity," he said. "The stretching and exercise that comes with yoga actually increases a person's flexibility and that, in turn, allows relaxation which can lower stress." Malarkey sees the people's adoption of yoga or other regular exercise as one of the key solutions to our current health care crisis. "People need to be educated about this. They need to be taking responsibility for their health and how they live. Doing yoga and similar activities can make a difference." As a clinician, he says, "Much of my time is being spent simply trying to get people to slow down."

Source: British Osteopathic Association

Computer-related back pain

2011-01-06T14:40:00.000Z

By Tom Lowes, Osteopath, B.Ost

Modern day mothers spend a total of 92 minutes on the internet every day, according to a new study.

Mobile network operator Three found mothers now turn to social networking sites and internet forums to seek out advice on parenting. As new mothers gravitate to the internet they spend hours every week chatting to fellow parents, looking for recipes and making calls on Skype. Seven out of ten mums communicate with each other online and two thirds spend between one and two hours each day on the internet.

Prolonged periods sat in front of a computer can lead to back pain. We need to move regularly so that muscles, ligaments and joints share the responsibility of dealing with the force of gravity. A prolonged fixed postural position cause muscles to fatigue and increases the mechanical strain on ligaments, joints and spinal discs, leading to back pain and stiffness.

How do tennis players relax?

2010-11-29T18:30:00.000Z

How do professionals sports people relax? A good question that has no definitive answer. When preparing for competition at any level, a good training programme and balanced diet are essential. However, the importance of finding time to relax cannot be stressed enough.

The choice of activity depends on personal tastes. In the video below, stars of the ATP World Tour tell us how they relax.

ATP World Tour Finals 2010

2010-11-29T13:09:00.000Z

After an exciting week of tennis, Roger Federer ended the season on a high by winning the ATP World Tour Finals title at the o2 Arena in London. He overcame world number 1, Rafael Nadal, in three sets (6-3 3-6 6-1) to claim his fifth end-of-year crown.

Local hypnotherapist meets new national standards

2010-11-29T11:30:00.000Z

A Putney based hypnotherapist has achieved a new national standard for her practice.

Marygrace Anderson has been registered by the Complementary and Natural Healthcare Council (CNHC), the government backed UK regulatory body for complementary healthcare practitioners.

The recognition places her at the forefront of a national drive to provide a benchmark for standards and safety for the public. Practitioners registered with the CNHC meet national occupational standards and abide by a rigorous code of conduct, performance and ethics.

Marygrace said: "Achieving CNHC registration is not only great news for me and my clients, but a vital step for hypnotherapy."

Hypnotherapy is a treatment that uses hypnosis to alter the way you feel or change aspects of your life that need improving. Hypnosis is a perfectly natural condition, which we experience every day of our lives, like day dreaming. We drift in and out of a hypnotic state all day long without being aware of it. Under hypnosis, we are capable of making amazing changes to our thinking patterns and unlocking unlimited potential to improve and transform our lives.

Hypnotherapy is a results based therapy and the success rates with helping overcome phobias, panic attacks, stress reduction, weight loss and smoking cessation, among a whole list of other common conditions. It is effective for kids on upwards.

Marygrace added that: "Hypnotherapy is one of 10 disciplines now recognized by the CNHC. Members of the public can search the CNHC register to find practitioners in their local area. More than 40,000 searches have been carried out so far this year. By providing a verification of standards, the CNHC allows GPs, hospitals, private healthcare providers and insurance companies to refer patients, with confidence, to practitioners of hypnotherapy or to make the therapy more readily available in health centres, clinics, doctors’ surgeries and hospitals."

For further information, you can contact Marygrace Anderson at the Putney Clinic on 020 8789 3881, or on 07931 54 74 14 or by email at mghypnosis@aol.com.

The Ashes

2010-11-28T11:30:00.002Z

The first Ashes test match is well under way at The Gabba in Brisbane. Australia were very much in control after the first innings but – in the second innings - England have managed to turn the game around with a fantastic batting display. The match seems to be heading for a draw, but anything is possible.

In the video below, you can see how Australian fast bowler, Peter Siddle, tears England’s middle-order apart, on his way to completing a hat-trick of wickets.

Alternative ideas for Christmas

2010-11-28T11:30:00.001Z

by Marygrace Anderson - hypnotherapist at the Putney Clinic

Marygrace has released two new CD recordings, which are on sale at www.mghypnosis.co.uk. One is for relaxation & confidence and the other is for quitting smoking (£10.75 each, including posting and packaging). This hypnotherapy recording is for teenagers and above to help with two of the most popular requests we have from clients. Who couldn't do with some relaxation and confidence?

New Year is a time when many people take the opportunity to make a change in their life. However, good intentions don't last long because they are often battling with themselves. One part wants to stop smoking, lose weight, be more organized or go after that new job; whilst the other part prefers to continue with life as it is. So it gets more and more difficult, the good intentions flounder and life goes back to the way it was for the majority of people. This would be an ideal time to use hypnosis to make those changes last.

Why not buy a voucher for their Christmas present? Some people feel guilty about spending money on themselves. Paying for a relaxation session or a to cure a phobia may seem a luxury that would be nice, but they can't really justify it to themselves. If someone else buys it for them though, it's a real treat that they will appreciate.

Three final suggestions:

Make sure the person is interested in hypnosis and actually wants to make a change.You might want them to stop smoking or stop biting their nails but maybe they doesn't want to, yet.
Make sure you use the right words when you give them the voucher. Try saying, "I wanted to get you something different and MGHypnosis offers so many different things that I thought you'd find something that would interest you."
Don't be too precise about what they should use it for unless they have specifically mentioned it before. Let them chose what they want from the session.

For more information, you can contact Marygrace Anderson on 07931 54 74 14.

Skiing and physiotherapy

2010-11-27T11:30:00.000Z

by Bhavini Mistry Physiotherapist BSc (Hons), MCSP

Are you planning a ski trip this winter? Whether you're a novice to the slopes or a regular skier, adequate preparation is the key to keeping common injuries to a minimum.

Recent studies of professional skiers found that joint and ligament injuries were amongst the commonest (43%), followed by fractures and bone stress (19%).

The common injuries in skiing:

Knee injuries – ACL sprain / tears, other ligament sprains
Lower limb fractures
Wrist and thumb sprains
Head injuries
Upper limb (i.e. collar bone) fractures

Skiing places an extraordinary demand on your body, which you would not naturally exhort in your day-to-day activities. Therefore it is important to start training in advance by spending time on strength and conditioning yourself in the following areas:

Cardiovascular fitness
Muscle power
Balance and proprioception
Core strengthening
Flexibility
Endurance
Pylometric conditioning

We know injuries are not completely avoidable, but minimizing them can be reduced by seeking professional advice early. A physiotherapy assessment can help you identify areas of weakness, stiffness and potential risks to injury, so come and have prevention screening session before heading to the slopes this season!

With a specific interest in sports injury and rehabilitation; together we can work on Pilates-based core strengthening alongside improving your general well-being!

For more information or appointments, contact the Putney Clinic on 020 8789 3881 or visit our website.

Symphysis Pubis Dysfunction (SPD)

2010-11-26T11:30:00.001Z

by Leah Hearle B.Sc (Hons) Ost. Med. BMAS, FEA

Symphysis Pubis Dysfunction (SPD) is a common condition that affects pregnant women.

The hormone relaxin can cause a loosening to the ligament that stabilises the joint at the front of the pelvis, and can result in excessive movement causing pain and inflammation. This joint is normally very stable and together with the sacroiliac joints at the back of the pelvis make up the pelvic ring that allows transmission of load from the legs to the upper body when walking. This condition may also be a result of pelvic malalignment.

Osteopathy can help by improving the symmetry through the whole pelvis. Like with all conditions, prevention is better than cure! If you have experienced SPD before with a prior pregnancy then you are likely to suffer with this condition again. It is recommended that you should leave time between pregnancies for this joint to heal and restabilise.

Helpful tips:

Rest
Take the stairs one by one
Wear a brace support
Use an ice pack
Do pelvic floor exercises
Avoid separating legs, especially when weight-bearing
Avoid any lifting
Avoid breast stroke when swimming

For more information or appointments, you can contact Leah at the Putney Clinic on 020 8789 3881 or visit the Putney Clinic website.

Common ice skating injuries

2010-11-25T12:30:00.002Z

by Bhavini Mistry BSc (Hons) MCSP

It's that time of year again when we can make the most out the great outdoors!

As London prepares to open its ice skating rinks in various locations across the city, many of us will head to the floor to show off our prowess, glides, spins, flips and twirls… or maybe just focus on staying upright on the ice.

As with all sporting activities, it is essential that you warm up correctly before setting foot on the ice as this may go some way to preventing common injuries.

Common injuries sustained in ice skating are:

Head injuries
Bumps and bruises
Arm injuries (wrist sprain, shoulder strain and even possible fractures or dislocation)
Leg injuries (hip pain, knee ligament sprain, muscle strains and also fractures or dislocations)

It is always best to prevent these injuries through warm up, stretches and gaining professional advice on whether to skate or not with an existing injury. So come and have your joints, muscles and ligaments assessed to make sure you are in optimum condition before getting your skates on!

For appointments, you can call the Putney Clinic on 020 8789 3881 or visit our website.

Video: Kevin Pietersen plays cricket blindfolded

2010-11-25T08:00:00.000Z

The first Ashes test match has gotten under way in Brisbane. Over the past week or so there has been much speculation regarding Australia's chances of regaining the Ashes. If England's batting throughout the series is anywhere near as good as Kevin Pietersen's is in this video, it's possible the Ashes will remain in England for another 2 years.

Putney Clinic Christmas and New Year opening times

2010-11-22T08:30:00.000Z

Below you will find the Putney Clinic opening times for the Christmas and New Year period.

Friday 24th December: 08:00 – 13:00 hrs
Saturday 25th December: CLOSED (Christmas Day)
Sunday 26th December: CLOSED (Boxing Day)
Monday 27th December: CLOSED (Bank Holiday)
Tuesday 28th December: CLOSED (Bank Holiday)
Wednesday 29th December: 08:00 – 20:00 hrs
Thursday 30th December: 08:00 – 20:00 hrs
Friday 31st December: 08:00 – 13:00 hrs
Saturday 1st January: CLOSED (New Year's Day)
Sunday 2nd January: CLOSED
Monday 3rd January: CLOSED (Bank Holiday)
Tuesday 4th January: 08:00 -20:00 hrs

For more information or to book an appointment, call us on 020 8789 3881 or visit our website.

Dancing baby

2010-11-17T13:30:00.001Z

If you can move like this baby, you probably don't need the services of the Putney Clinic.

Great win for England

2010-11-15T13:30:00.000Z

I was fortunate enough to be at Twickenham on Saturday afternoon to see England take on Australia. It was a great performance from the England, who have not had the best home record in recent times, as they went on to beat the Wallabies 35-18. This victory will be a massive moral boost for the forthcoming internationals against Samoa and South Africa.

For full match reports:

BBC: England 35-18 Australia
Guardian: England 35-18 Australia - as it happened!
The Independent: Ashton's fire reduces Australia to ashes
RFU: England 35 Australia 18

The big fight weigh-in

2010-11-13T14:30:00.000Z

The boxing bout everyone is talking about takes this evening; reigning WBA heavyweight champion David Haye takes on Audley Harrison. I have seen Harrison jogging along the Thames Tow Path between Putney and Hammersmith and he is like a man mountain. Both men look to have trained really hard for this contest. If weight alone was the determining factor, Harrison would definitely have the upper hand.

Bhavini Mistry BSc (Hons) MCSP

2010-10-18T17:15:00.000+01:00

Bhavini Mistry BSc (Hons) MCSP is a musculoskeletal physiotherapist at The Putney Clinic.

I graduated in 2005 from the University of Manchester, after which I held my first posts working in a NHS community setting within the Blackpool and Manchester areas. An opportunity arose which took me to Salisbury, working for local community hospital. Since 2007 London has been my home, where I’ve enjoyed the last 3 years and hopefully many more.

Following 2 successful years at Kings College Hospital, and the last 12 months at a west London NHS hospital, I have gained a wealth of knowledge and experience in treating clients with acute and chronic musculoskeletal conditions. I have had the pleasure of working with a number of fantastic clinical specialist physiotherapist and consultants, who have been influential in moulding my client centric philosophy.

I believe individual tailored rehabilitation is the key to a speedy recovery from any injury, by using various ‘hands-on’ techniques along with specific exercise and guidance. Having trained in modified Pilates, I find this is a great way to help my patients regain core stability and strength.

My personal interests include netball, Pilates, tennis and general outdoors pursuits. Oh, and I do enjoy baking a cake or two…

Bhavini works at the clinic Monday to Friday and every second Saturday. For appointments, call us on 020 8789 3881 or visit our website.

Anne Mamok D.O.

2010-10-18T16:54:00.003+01:00

Anne Mamok is a cranial osteopath at The Putney Clinic.

I graduated from The British School of Osteopathy in 1984 and then went on to run my own clinic, The Tideswell Clinic also in Putney, for over 24 years.

Coming from a background of doctors and being the daughter of an engineer, I was inspired to combine the two disciplines in finding out how people work: structurally, neurologically, biochemically and emotionally.

To this end, I have taken endless and ongoing postgraduate training in Craniosacral Therapy, Visceral and Functional Technique, Nutrition and Applied Kinesiology (A.K). Applied Kinesiology is a diagnostic approach whereby muscle testing is used to evaluate the predominant problems in the patient’s body.

I have a particular interest in treating children with Dyslexia, Dyspraxia, developmental delay and Autism. I have also trained in Neural Organisation Technique and the Sunflower Method.

Many of the patients referred to me, both adults and children, will have tried many different approaches. I particularly enjoy the challenge of creating a holistic, integrative approach for each individual patient.

(Member of The International College of Applied Kinesiology)

Anne is available at The Putney Clinic on Tuesdays and Fridays. For appointments, call us on 020 8789 3881 or visit our website.

Imagination – the best confidence booster of all!

2010-10-12T15:30:00.000+01:00

by Marygrace Anderson DCH, DHP, AICH, NCH, GHR Reg

There is one thing all parents would agree that their kids excel in over themselves – Imagination. Kids have wonderful and brilliant imaginations. The only trouble is when their imaginations start focusing on their fears versus their strengths. This can lead to phobias, sleeping problems and anxiety. So what can you do to help your child?

There are a few things, but one I recommend is, at night teach them to put a bubble around themselves and visualise how they want to feel. So for example, if they are having trouble sleeping, do the following steps:

Have them rub their hands together quickly.
Next, have them take a deep breath. As they exhale, have them imagine a protective bubble surrounding them so nothing can get in and they will sleep all night with beautiful dreams. (You can put the bubble around them as well for extra strength if they want you to but make sure you rub your hands together too for good energy – and partly for dramatics).
Then starting with your hands together over their heads, pretend to be forming a bubble around them.
Ask them for suggestions on what can go into their bubble to give them strength, protection, or comfort.

For more help or information on Hypnotherapy, contact Marygrace Anderson at the Putney Clinic on 020 8789 3881 or book an apointment via the Clinic website. Alternatively, contact her on 07931 547414 or go to www.mghypnosis.co.uk

Martin Watkins MSc CSCS

2010-08-16T19:50:00.000+01:00

Sports Scientist & Rehabilitation Specialist

Martin offer an individualised approach for everyone from the first timer to elite individuals and teams. He predominantly works with referrals from sports medicine experts and specialise in rehabilitation.

He also has experience working with world class athletes at Premiership football and rugby clubs, pro-golfers and international rowers.

He completed an MSc in Sport & Exercise Biomechanics in 2007/8. In addition to this, he is also a NSCA Certified Strength & Conditioning Specialist (CSCS), a UKSCA Accredited Strength & Conditioning Coach (ASCC) and an active member of British Association of Sports and Exercise Sciences (BASES).

Martin believes that it's vital for continuing professional development in order to be aware of advances in sports science and practices. As a result of this, he is currently completing an MSc in Sports Rehabilitation Specialist.

You can contact Martin directly to discuss any aspects of his treatment and/or availability for an appointment. His contact details are 07876 55 88 90 or martin@ehfsolutions.com

Football for the forties

2010-08-08T13:40:00.000+01:00

by Adrian Dilworth BSc (HONS) DO, IIST

More and more people in their late 30s and early 40s are returning to high intensity, dynamic sports like football. Either 11 aside, but more commonly 5 aside footie is the game of choice and with it comes the perils of sporting injuries. This is particularly relevant as the typical 40 yr old body has some wear and tear, stiffness, previous sporting injuries and signs of self abuse eg yrs of alcohol, cigarettes, poor diet, weight gain etc.

When returning to football it is important to have a basic level of fitness prior to taking part as this will help prevent simple injuries. This can be easily achieved by doing some cross training, by which we mean doing alternate running with cycling with gym classes eg spinning, aerobics etc. These should be done 2-4 weeks before you endeavour to start football if you’ve previously been fairly sedentary. Having a gym programme is often useful as its in a controlled environment and can be tailor made to football fitness. With a better level of fitness comes a better level of football as well as reducing the risk of muscle injuries, tendon or ligament strains (for example).

Injuries associated with football can be classified as mild moderate and severe and are listed below:

Mild: Muscle strain, Muscle bruise from impact, bone bruising from impact (shin damage)
Moderate: More severe Muscle tear, ligament sprain (ankle, wrist, thumb, knee), tendon strain, joint sprains.
Severe: Tendon rupture (achilles), knee anterior cruciate, medial ligament rupture, cartilage damage; fractures: tibia, femur, wrist and hand bones from falling.

Some of these common injuries can be avoided by ensuring the correct preparation pre and post match. Outlined below is a check list which may help to reduce the risk of injury:

Pre match
It is important for the body to have a good supply of nutrients and energy providing constituents as all of the tissues involved in the activity - muscles, ligaments, blood, heart, lungs etc - will function far more efficiently and effectively if provided with the correct sources of energy.

Basic tenets

Be well hydrated by drinking a couple of litres steadily for a few hours before a game
Have an energy gel or banana 10 mins prior to a game (this ensures you have glucose on demand for immediate energy)
Don’t eat a meal within 2 hours of playing
Wear shin pads
Get a decent pair of football boots and the correct studs for the conditions of the grass/astro or gym hall.

Warm up

Warm up properly, particularly in cold weather or a cold indoor hall.
A 5 -10 min jog then gentle sprints to start.
Knees up running, side to side steps.
Gentle rotation of the ankles, hips, lumbar spine, shoulders, neck 10 seconds each.
10 second stretches each muscle group. Use a wall or team mate for balance if needed.
Do not overstretch at start as the elastic recoil of muscles is diminished, therefore 10 seconds is sufficient.
1 touch football ensuring mobility between touches starts the brain and joints adapting to the movements that will follow during a game.
Don’t overdo it at the start, particularly if it's the time in a while that you have played or your fitness levels are a little low. Pace yourself, have an energy gel at the ready if needs be and access to water.

Post Match:
Rehydrate; drink plenty of fluids (preferably water) after the game.

Warm down

Jog gently, loosen off the muscles shake the legs as this gets rid of lactic acid which builds up and can contribute to DOMS (Delayed Onset Muscle Soreness)
Stretches: 30 second stretches after the game, do not bounce during the stretches. At least all of the leg and pelvic muscles should be addressed.
Regular massages can help to prevent injury and physiotherapy/osteopathy can speed up recovery from an injury and help with injury prevention.

It’s much more fun to be competitive with whatever sport you wish to pursue. Being injury free ensures your performance potential is at a premium, you can continue playing for many years to come and the health benefits derived from doing regular exercise are huge.

Hamilton-Brown, a name for the future

2010-08-06T13:30:00.000+01:00

by Clive Lathey D.O MSc (Sports Medicine) & Director of The Putney Clinic

A couple of days ago, I was present at The Oval to watch the Clydesdale Bank 40 match between Surrey and Glamorgan. It turned out to be an eventful afternoon as the hosts (Surrey) set a new world record for 40-overs-cricket with a score of 386-3. I was especially pleased for Surrey captain Rory Hamilton-Brown, who - I must add - has been a patient of mine for many years. He is a very talented sportsman and has represented England in cricket and rugby at every level under 16, 18 and 21 years. In the match against Glamorgan he chalked up his first ever One Day century; the highlight of superb team performance... and a great prospect for the future!

Match report: Record-breaking Surrey ease to win

In harmony with the seasons

2010-07-13T22:37:00.003+01:00

by Helen Stutter Dip.ESS Dip.CHA, Acupuncturist at the Putney Clinic

For thousands of years, Chinese philosophy has held that good health is a result of five elements – wood, fire, earth, metal and water, being in harmony and balance. The five elements help determine the underlying structure of traditional Chinese medicine (TCM), including acupuncture and herbal remedies. While paying attention to the elements might sound like another bit of quackery at first, it has proven to be a remarkably constructive way to think about how our bodies work. Getting in touch with the elements can help us find better balance – in our bodies, our minds and therefore our lives – and help us feel more connected to the natural world.

The elements at work

Today, we are rediscovering how attention to the elements can improve our health. From preventive and integrative medicine to feng shui in our homes and offices to yoga and fitness classes, finding balance through the elements is coming into the mainstream.

The five elements lie at the heart of Chinese philosophy and its concept of healing. Within TCM, a holistic, integrated system based on an ancient philosophy, each element also corresponds to a season, a direction, a time of life, a colour, a shape and a time of day, as well as to aspects of the individual, such as emotions, activities, internal organs and the senses.

This holistic, interconnected philosophy can guide us in using the elements to tend to our health. By focusing on each element and its corresponding season, we can see how the five elements can help keep our bodies in better harmony.

Summer - Fire

Fire is about warmth, transformation and dynamic, sparkling movement. Summer brings fire through the heat of the sun, long days and energized bodies. In the five elements cycle, the fire phase describes a stage of peak power and activity. Cardiovascular exercise serves you especially well during summer, because fire rules the heart and circulation of the blood.

Fire also rules the small intestine, which in traditional Chinese medicine is intricately connected with the heart. The small intestine transforms the foods we eat into usable components, which go directly into the blood. The blood moves to the heart and is circulated through the rest of the system. If you feed your body toxic food, the small intestine has little to work with when trying to pass on good nutrients. For this reason, it's important to eat nutritious food year-round, but during the active summer season it's especially crucial.

According to Chinese medicine, you can also have too much or too little of an element, causing illness or physical or emotional difficulties. A fire deficiency is characterized by a lack of activity. There may be signs of cold, of weakness or lack of animation, or of the restless activity typical of deficient blood, which is unable to nourish and ground body processes, In this case, it's important to eat heating foods like peppers, ginger, citrus, butter, meats, corn, cherries and basmati rice.

When fire is in excess, it often results in overexcitement, too much involvement and being overcommitted. To counteract this, eating bitter foods like romaine lettuce, dandelion greens, almonds and scallions, and cooling foods like cucumber, sprouts, watermelon, apples, lemons and limes. Avoid heavy foods like meats, eggs and oils. Summer is an ideal time for lunchtime gatherings with friends, as fire is associated with midday and connectivity

This is a good season to: get plenty of cardiovascular exercise, because fire rules the heart and circulatory system. If you are fire deficient, eat warming foods, such as peppers, ginger, citrus, butter, meats, corn, cherries and basmati rice. If you have an excess of fire, eat cooling foods, such as cucumber, sprouts, watermelon, apples, lemons and limes.

Tennis Elbow

2010-06-18T16:50:00.000+01:00

by James Isherwood (Ostepath at the Putney Clinic)

With Wimbledon fast approaching, the urge to get out onto the courts and try to emulate today's stars is sometimes overwhelming. Although tennis is a great way of keeping fit and active, there is one injury that the savy player should be aware of: tennis elbow.

What is it?

Tennis elbow (lateral epicondylitis) is an inflammation of the outer forearm and elbow where the tendons attach to the bone. These injuries are usually caused by repetitive movements and prolonged gripping in activities such as tennis. They can also be caused by hammering, weight lifting, driving screws, playing musical instruments and digging. In racquet sports, it most commonly occurs due to poor backhand technique.

What are the symptoms?

Typical symptoms include aching, throbbing or tenderness on the outer elbow that can be made worse by seemingly trivial movements such as typing, carrying bags, chopping food and even turning door knobs.

What should I do?

Try a lighter racquet
Increase the grip size to avoid tight grip
Reduce string tension
Reduce your activity levels by 50%
Wear a compressive elbow strap
Get some tennis lessons to improve your backhand
Ice the outer elbow using a bag of frozen peas or ice pack wrapped in a tea towel. Do this for 10 minutes every hour.

If this advice still leaves you in discomfort, it may be worth contacting the clinic for an assessment of the extent of the injury and to start a rehabilitation programme.

For more information or appointments, you can contact James Isherwood at the Putney Clinic on 020 8789 3881 or visit our website.

New Massage Therapist at The Putney Clinic

2010-06-16T12:00:00.000+01:00

Oliver Hanford BSc (Sports Studies), Dip SRMT, MSMA
Massage Therapist

I originally qualified with a BSc degree in Sports Studies with Leisure Studies from De Montfort University, Bedford in 1996 and spent 2½ years working as a fitness instructor in the corporate fitness industry.

I then spent 6½ years working in IT/computing before realising that my vocation was to help people recover from the stresses of working in a 9-5 desk job.

In 2006 I qualified as a sports and remedial massage therapist at the North London School of Sports Massage to enable me to help people in the relief of muscular pain and the treatment of sports injuries, RSI’s and other soft tissue disorders.

I have taken further advanced courses in myofascial release and remedial bodywork and am now a specialist in postural correction and the treatment of modern environmental overuse injuries (e.g. pain and postural problems caused by excessive computer usage, driving, backpacks, poor seating, road-running).

I am an expert in stretching techniques and the use of fitballs and professional foam rollers for muscle tension release, postural correction and core stability work. As well as identifying and treating the root cause of your pain problem, I can also give the necessary advice so that the problem is less likely to recur.

My sporting interests include running, cycling, swimming, fitness training and yoga.

Oliver is available at the clinic on Monday evenings, Wednesday evenings and every second Saturday.

For more information or appointments, contact Oliver at the Putney Clinic on 020 8789 3881 or visit our website

New Acupuncturist at The Putney Clinic

2010-06-15T12:00:00.001+01:00

Helen Stutter Dip.ESS Dip.CHAc (Beijing University)
Acupuncturist

Helen has been practicing TCM (Traditional Chinese Medicine) since 1995 after qualifying as a Shiatsu Practitioner with the European Shiatsu School in London. Some years later after further training she became an Acupuncturist in 2004, achieving her diploma with the University of Beijing CMIR (London).

Acupuncture is holistic in its approach and addresses the symptoms as well as the root cause of a problem or concern.

It can be highly effective in maintaining a balanced state of wellbeing and optimum health by helping the body and mind recover its physiological balance.

Acupuncture is used to treat many chronic and acute conditions,
such as stress, anger, anxiety, depression, tension, fatigue, insomnia, headaches, emotional issues, women’s health issues, digestive problems, addictions and much more. It also works well with Western medicine and Herbal medicine is sometimes recommended to support your treatment.

In addition to general acupuncture, Helen specialises in facial acupuncture for rejuvenation and toning, for those who prefer a natural, non-surgical approach.

Please allow 1 hour for your first treatment, which involves taking a detailed medical history.

Helen is available at the clinic on Tuesday evenings.

For more information or appointments, contact Helen at the Putney Clinic on 020 8789 3881 or visit our website

New Cranial Osteopath at The Putney Clinic

2010-06-14T12:01:00.002+01:00

Leah Hearle B.Sc (Hons) Ost. Med. BMAS, FEA
Cranial & Registered Osteopath

Leah graduated from the Surrey Institute of Osteopathic Medicine, is a certified & licensed Medical Acupuncturist and assists in lecturing at the Irish College of Osteopathic Medicine. She also works at a mother and baby clinic in Esher specialising in Paediatric Osteopathy. She trained in sports first aid and works with a rugby team dealing with acute sports injuries as well as rehabilitation and preventative treatment.

Leah takes a holistic approach and considers it essential to identify the cause of a problem to both find a solution and reduce the possibility of reoccurrence. Her treatments are specific to the individual patient and are appropriate for people of all ages. As a practitioner Leah works to facilitate the body's inherent capabilities for healing and remove any obstacles that prevent an optimum state of health and well-being.

Intervention that achieves successful rehabilitation of musculoskeletal conditions may often require a combined approach utilizing a variety of techniques that include, stretching, soft tissue, gentle joint manipulation, dry needling or Cranial Osteopathy. Leah may include an exercise rehabilitation program or strapping and taping techniques to supplement treatment.

Leah is available at the clinic on Monday mornings, Thursday mornings and every second Saturday.

For more information or appointments, contact Leah at the Putney Clinic on 020 8789 3881 or visit our website

Facing Africa

2010-06-07T13:50:00.000+01:00

by Neil Bulstrode BSc (Hons) MBBS MD FRCS (Plast)

Just to let you know that the documentary about the Ethiopia Charity trip is being screened this Wednesday 9th June at 9-10pm on BBC2 and on Monday 14th June from 7-8pm also on BBC2.

Ben Fogle came with a camera crew to film the team in action operating on children who have had severe facial disfigurement. The charity who brought us to Addis Ababa is called Facing Africa.

It has been a fantastic and moving experience for us and we all hope that you will enjoy the programme.

A big thank you to you all for your kind support!

Charity Cycle Ride to Paris

2010-05-25T20:17:00.004+01:00

by Clive Lathey (Director of The Putney Clinic)

21 volunteers, mean age 45 years ( range 29-57 years ) cycled from Crystal Palace Park to Newhaven and then from Dieppe to Paris in aid of the Child Bereavement charity. We cycled a total of 178 miles over 3 days. We have raised approximately £105,000 for a charity that provides support and counselling services for parents that have lost children, regardless of their age.

Due to an ankle operation, I was unable to start cycle training until early April. My peak distance was 5 laps around Richmond park, the 35 miles being well below the event average of approximately 60 miles per day! Determination, relying on past fitness and lots of vaseline in the cycling shorts, got me through the 3 days. The rolling, picturesque French countryside was beautiful and the motorists so patient and respectful, a total contrast to the UK.

My room mate was a 29 year old scouser, currently living in Belfast, who tragically had lost his 3 year old son. We made a great team, he snored like a pig and I farted intermittently throughout the night. Must have been the vast amounts of food I had to consume and spending the day in a cramped position on the bicycle!

The finish in Paris was very special. The event team leader was a personal friend of the Mayor of Paris, hence we had permission to cycle as a group to the Arc de Triomphe and on to the Eiffel Tower for a champagne reception. The fantastic event finished with a big dinner, where the combination of extreme fatigue and alcohol rendered me catatonic. We all returned on Eurostar back to London having had an experience of a lifetime, sore buttocks and the satisfaction of raising a lot of money for a valuable and under funded charity.

Preparation for the London Marathon

2010-04-24T20:45:00.000+01:00

by Clive Lathey (Registered Osteopath and Director of the Putney Clinic)

Tomorrow, the 29th edition of the London Marathon will be held, with thousands of people participating. This 26-mile event is a real test of endurance, even for professional athletes. Therefore, it is of utmost importance that you prepare yourself correctly. This weekend hot weather is forecasted, with temperatures expected to reach as high as 22ºC. While this is great for spectators, it is not so great for participants. With this type of heat it is essential that you take on plenty of fluids prior to and during the race, so as to avoid dehydration.

Another common complaint after taking part in long-distance runs are blisters, which - although not serious condition - can cause great discomfort to runners. One of the most efficient ways of preventing blisters is to ensure that you choose appropriate footwear (correctly fitting shoes and socks) for your run.

Below you will find some useful tips regarding hydration and the prevention and treatment of blisters.

Hydration

Dehydration impairs performance and health.
Fluid loss during exercise dependent on exercise duration, intensity, temperature and humidity. Body size and fitness levels also affect loss.
Pale to very pale yellow urine is an indication of good hydration. Dark yellow urine indicates advanced dehydration.
Always start exercise well hydrated. Continue drinking at regular intervals- ideally every 15mins. The aim is to match intake of fluid with the amount of fluid lost.
Exercise- more intense or lasting longer than 1 hour- solutions sodium + carbohydrate (Sports drinks), can speed up water absorption and provide additional fuel.

Blisters

Prevention

Always dry your feet; particularly between toes.
If you have moist feet, use surgical spirit daily to reduce sweat and toughen feet daily for 2 weeks prior to event.
Try and wear socks containing natural fibres and turn socks inside out to avoid irritation from thick seams.
Make sure shoes fit correctly. There should be a gap of approximately 1.5cm between the big toe and the end of shoe.
Use plasters over areas prone to friction, such as: heel, big toe and little toe.

Treatment

Cover blisters with plaster or blister protector.
Do not burst blisters. This can lead to infection and, what's more, the fluid inside a blister aids healing.
If a blister bursts, clean it with warm salty water. Apply sterile antiseptic dressing and keep the affected area dry as possible until it has healed.
Black toenails usually resolve. The nail may fall off and discolouration can last 12 months.
If a blister is very large and painful, seek professional medical advice.

Acupuncture at The Putney Clinic

2010-03-20T12:30:00.001Z

by Kelly Sun, acupuncturist at The Putney Clinic

The possible uses of Traditional Chinese Acupuncture are very wide ranging, and people of any age or constitution can benefit from Chinese medicine.

The following conditions are commonly treated by TCM:

Mental / emotional: depression, anxiety, stress, palpitation, insominia, fatigue
Muscular / skeletal: arthritis, rheumatism, backache, sciatica, sport injuries, frozen shoulder, tennis elbow, golfer's elbow, stroke, palsy, joint problems, stiff neck, muscle strain, MS
Digestive and internal: diarrhoea, constipation, gastritis, diabetes, colitis, IBS, indigestion, haemorrhoids, nausea, vomiting, ulcer, bronchitis, asthma, high blood pressure
Skin disease: acne, eczema, shingles, psoriasis, dermatitis, mycosis, vitiligo, fungal
Genito-urinary / reproductive: irregular periods, painful periods, PMS, infertility, IVF support, low sperm count, vaginitis, urinary problems, bed wetting, pelvic inflammatory, menopause, urethritis, prostate condition, fibroids
Neurological: headache, migraine, insomnia, epilepsy, ME, paralysis, Bell’s palsy, trigeminal neuralgia
Ear, nose and throat diseases: hayfever, tinnitus, sore throat, earache, sinus infection
General problems: cancer health care, allergy, hair loss, addiction to smoking, alcohol, drugs, weight loss, ulcers, cold and flu, dizziness, fatigue, hiccups, weakness, facial/cosmetic acupuncture

For more information or appointments, call The Putney Clinic on 020 8789 3881 or visit our website: www.putneyclinic.co.uk

Acupuncture with Kelly Sun at The Putney Clinic

2010-03-19T15:00:00.000Z

by Kelly Sun BSc (Hons), acupuncturist at The Putney Clinic

Kelly Sun has been practicing Traditional Chinese Acupuncture and Herbal Medicine in both London and China for 20 years, and is a member of both the British Acupuncture Council (BacC) and the General Council of Traditional Chinese Medicine.

She treats people suffering chronic and acute problems from all kinds of emotional and physical symptoms.
She has built on the success of her parent’s medical practice in China, as they passed a great deal of their experience in TCM and Western medicine to her. With her experience she is now providing the highest quality of treatment in London with the aim of introducing as many people as possible to the benefits it can offer. Her treatments which are based on a combination of both TCM and Western medicine, are very beneficial to patients and allows treatment to be tailored to individual needs.

Kelly is especially interested in treating Infertility, IVF support, Menopause, PMS, Chronic pain, Stress, Migarine, Insomina, Bell’s palsy, IBS, MS, Sport injury, Hay fever, Asthma, Eczema, Shingles, Skin conditions and Nervous system problems for both men and women. Acupuncture can be effective for a number of other conditions in addition to those mentioned above.

Treatment starts from pulse and tongue diagnosis, which can pinpoint the underlying imbalances in the body’s system. The initial consultation including a discussion of the patients diet, exercise and lifestyle issues. The treatment may use Acupuncture, Cupping, Herbs or Moxa.

Kelly believes in a good working relationship between practitioner and patient, as exchanging clear information is the key to effective treatment. It is amazing what results can be and have been achieved.

Kelly will initially be available at the clinic on Saturdays.

For more information or appointments, call The Putney Clinic on 020 8789 3881 or visit our website: www.putneyclinic.co.uk

Congratulations Clive!

2010-03-11T14:30:00.000Z

The Putney Clinic is pleased to advise that - after 3 years of study - Clive Lathey has now completed his Masters in Sports Medicine. This will enable him to continue practising at the clinic but also work more closely with elite athletes and sporting teams. Congratulations Clive!

Overview of the Clinical Biomechanics of Skiing

2010-02-27T12:30:00.000Z

by James G. Macintyre, MD and Gordon O. Matheson, MD, CCFP

The assessment and correction of lower-leg alignment is as much an art as it is a science. The skier’s problems must be approached with an understanding of the basics of lower -limb biomechanics, as well as the clinical and technical presentations of mal-alignment. It is important to remember that basic problems such as difficulty in initiating a turn, catching edges, washing-out of the tails of the skis, painful cramping or pressure points in the feet, and knee pain can all be symptoms of an underlying biomechanical problem.

Compensation for tibial alignment is achieved through adjusting the angle of the boot cuff, whereas in-boot orthotic footbeds are used to correct excessive pronation resulting from varus deformities of the tibia and foot. A proper corrective orthotic is especially important for skiers with persistent boot-fitting difficulties, and for racers and other competitive skiers whose technique suffers as a result of uncorrected alignment problems. Although correction of these abnormalities may represent a fine-tuning aspect for top-level skiers and does not replace proper attention to training and technique, correction of significant abnormalities may bring greater enjoyment, comfort, performance and saftey to the beginner skier.

Varus alignment of the foot: solutions

2010-02-26T14:00:00.000Z

by James G. Macintyre, MD and Gordon O. Matheson, MD, CCFP

Compensation for lower-extremity varus alignment is accomplished by stabilizing the subtalar and midtarsal joints through the provision of sufficient support under the heel, arch and forefoot. If the lever analogy used previously to explain the effect of pronation is again employed, it becomes clear that the addition of a wedge under the medial aspect of the foot will reduce the amount of valgus movement required to exert pressure on the medial border of the foot. Therefore, in the ski boot, correction of pronation is provided through supporting the medial aspect of the foot. This may be accomplished through the addition of a medial wedge to exisiting ski-foot beds or through casting for a full-length, semi-rigid, corrective orthotic device with both forefoot and rearfoot posting as required. In a running orthotic, only partial correction of varus alignment is possible, but the rigid ski boot provides enough stability to allow correction of almost all of the measured forefoot and rearfoot varus. The key to proper foot control in skiing is adequate forefoot support; thus orthotics extending to the metatarsal heads are often inappropriate, since it is difficult to provide sufficient forefoot posting without creating an uncomfortable step-off at the front of the orthotic.

While it is important to make corrections based on the measured amount of varus alignment of the tibia, subtalar joint and forefoot, it is also essential to assess the adequacy of correction by repeating the functional test as previously described. The skier assumes the functional skiing position while standing on the corrected footbed on the floor, and a vertical line drawn from the midpoint of the patella should pass through the vicinity of the junction of the first and second toes. The adequacy of correction can be assessed by placing thin wedges (prescription pads work well) under the medial forefoot of the orthotic. If correction is inadequate, the skier will feel more stable with this addition. Conversely, if the orthotic is over-corrected, the vertical line will often fall more laterally, and the skier will feel uncomfortable and will complain that his knees are rolled outwards.

The type of orthotic device selected will depend on skier preference, skiing style, and cost. The device should be full length, molded to fit the contour of the foot, and have a perfectly flat sole to contact the boot board; it should also fit the liner of the boot without curling up around the edges of the toes. It is important to ensure that the boot board which underlies the liner also has a flat surface. Some boards are contoured slightly to provide support under the arch, and this formation can cause excess local pressure or overcorrection with its resultant problems. Soft or padded orthotics are adequate, since compressive impact forces are generally low in skiing, the ski boot already provides a rigid encasing structure for the foot, and warmth and comfort are important. Neutral orthotics, or footbeds, available in many ski shops, provide good arch support and are often adequate for the recreational skier with a minor degree of varus alignment. These footbeds, however, lack built-in correction for rearfoot and forefoot varus, although it is possible to add appropriate posting to some types.

The type of ski boot selected will depend on many factors, including skiing style and ability, foot shape, and the price of the boot. Different manufacturers build their boots to fit different foot shapes, and it is important for the skier to chose a boot that is appropriate to his or her foot type rather than to insist on a particular brand name. The ideal boot allows adequate room for the foot, without being oversized. Many skiers’ foot pain results from the mobile foot being locked into a stiff plastic boot that is too large and consequently allows excessive movement. The best fit will result from a combination of a snug boot which has been selected for its close match to the skier’s own foot type, and a molded, corrected, full-length orthotic device.

Varus alignment of the foot: Clinical presentation

2010-02-25T14:00:00.000Z

by James G. Macintyre, MD and Gordon O. Matheson, MD, CCFP

Individuals with excessive pronation have a characteristic clinical presentation resulting from attempts to stabilize their feet within their ski boots, or from the repetitive application of abnormal valgus stresses on their feet and knees.

Cold, painful feet are among the most common factors in discouraging would-be skiers from regular participation. Excessive pronation requires additional effort by the intrinsic and extrinsic muscles of the foot in order to stabilize the subtalar joint. Skiers who pronate excessively often curl their toes in an attempt to support their arch and reduce the degree of medial rotation of the knee necessary to maintain edging. This action can lead to painful, disabling cramping of the feet, which is often more apparent in conditions requiring greater edge control as when the skier is skiing aggressively in moguls or on ice. Tonic contraction of the tibialis anterior muscle causes its tendon to become more prominent, and this condition leads to local pressure, pain, and boot-fitting difficulties. This problem may be especially apparent in a rear-entry boot, in which the heel is held down by a relatively narrow band across the anterior aspect of the midfoot.

Skiers who have difficulty edging and turning will often attempt to stabilize their feet inside the boot by tightening the buckles excessively. This tactic does little to solve the problem of pronation and may, in fact, further compress the skier’s longtitudinal arch. Over-tightened boots may lead to impaired circulation, cold feet, paresthesia, and cramping. Excessive pronation can also lead to boot-fitting problems such as pressure points or bunions over the lateral heel and medial midfoot. These pressure points will not respond to simple modifications of the boot shell or liner, since the problem of excessive motion has not been remedied. Boot expansion by itself only provides more room for further pronation, increased foot motion, and continued pressure. Solving the problem of pronation depends on stabilizing the foot within the boot through the use of a corrective orthotic device and only then proceeding with shell modifications to accommodate bony or soft-tissue prominences.

The excessive internal rotation and valgus stress at the knee required to edge effectively can lead to abnormal patellar tracking and painful knees; patellofemoral pain is a common result in skiers. It is also possible that excessive valgus knee drive will predispose the skier to injuries of the medial collateral ligament in falls, as the result of a pre-loading effect. Maintaining the tibia in the position of internal rotation on the femur requires high tension on the pes anserinus tendons, which may lead to tendonitis at their insertion on the inferior medial aspect of the tibial plateau. In pes anserinus tendonitis, the presenting complaints may be misdiagnosed as meniscal tears or medial collateral ligament sprains. The biceps femoris is stretched, as it helps to stabilize the knee in the position of maximal internal rotation. Tendonitis at its insertion on the proximal fibula is a common problem in elite skiers, especially those competing in the slalom and giant slalom events.

Varus alignment of the foot: problems

2010-02-24T14:00:00.000Z

by James G. Macintyre, MD and Gordon O. Matheson, MD, CCFP

In contrast to tibia vara, alignment abnormalities of the heel and foot may be apparent when the skier is in a stationary position and may only be apparent during skiing, when the skier suffers from foot or knee pain or from problems with technique.

In an ideal foot, the forefoot and rearfoot are perfectly aligned and perpendicular to the long axis of the tibia. Varus alignment in the non-weight-bearing position is present when the medial border of the foot is raised at the heel (subtalar varus) or at the metatarsal heads (forefoot varus). During weight bearing, a varus-aligned foot will assume a pronated position, which is characterized by ankle eversion, abduction, and dorsiflexion. Some authors refer to this weight-bearing position as “standing heel valgus”, but it arises as a result of non-weight-bearing heel varus. The tendency towards pronation may be accentuated in individuals with a high degree of tibia vara.

Pronation at the subtalar joint is accompanied by obligatory internal rotation of the tibia at the knee. When the alignment is near neutral, the amount of pronation is minimal, as is the degree of tibial rotation. Greater degrees of tibial, rearfoot and forefoot varus will result in relatively greater pronation and, consequently, in more internal tibial rotation.

The problem of excessive pronation is compounded when the varus-aligned foot is locked within a tightly buckled ski boot, with resultant flattening of the foot’s longtitudinal arch. This effect may not be recognized in the neutral standing position, but as the skiers assumes the functional skiing posture, the centre of gravity shifts forward over the metatarsal heads, and the problem of excessive pronation becomes apparent. The weight shift towards the ball of the foot is necessary in order to apply pressure evenly to the ski tips and tails. The pressure applied to the forefoot is increased during unweighting, when the skier shifts his centre of gravity forward as he extends upward and forward. The forward weight transfer is somewhat analagous to the events of the normal gait cycle, in which pronation naturally occurs as the centre of gravity moves from the rearfoot towards the forefoot. In susceptible individuals with high degrees of varus alignment, excessive degrees of pronation may occur as the forefoot is progressively weighted. Towards toe-off, the foot returns to a more supinated position with reconstitution of the longtitudinal arch and locking of the mid-tarsal joint. Although there is no heel-strike or toe-off in skiing, there is still a continual shift of weight from the heel to the forefoot, to meet the needs for balance and edging. In a tightly buckled ski boot the skier’s longtitudinal arch is compressed, and it is difficult for the foot to assume the more stable supinated position without a great deal of intrinsic muscular effort, especially in individuals with a natural tendency towards pronation.

Excessive pronation thus arises as a consequence of several factors, including varus alignment, collapse of the longtitudinal arch caused by pressure from a tightly buckled boot, and the requirement from ankle eversion to apply pressure to the inside edge of the ski.

The problems resulting from pronation arise when the skier is unable to compensate adequately for pronation and tibial rotation, and is forced to roll his knee medially to an extreme degree in order to edge the ski. The effect of varus alignment can best be understood by the use of an analogy in which the knee and lower leg are pictured as a lever arm attached to the foot in its unweighted position. It is apparent that the greater the degree of varus, the further the knee will have to be directed medially before pressure can be applied to the medial apect of the foot.

Excess pronation results in two types of problems: difficulties with ski technique, and foot and knee pain or injury resulting from attempts to compensate for the pronation. Not all skiers with excessive pronation have problems, and there are many top-level racers who have learnt to compensate for their pronation through the use of extreme medial knee positioning while maintaining a proper skiing stance.

Technical problems arise when the skier is unable to position the knee with enough varus to edge the ski adequately. Excessive tibial rotation and rolling of the knee can cause the hip and upper body to rotate into the hill, effectively preventing counter-rotation, angulation, and stabilization of the upper-body mass. The result is a turn characterized by side-slipping instead of edging; washing out of the tail of the skis because of unequal tip-to-tail weight distribution; banked turns; in which the skier leans into the hill; and excessive isotonic muscular contraction. Individuals with these technical problems often have little difficulty on gentle slopes with soft snow, but have more difficulty on steep, hard-packed or icy terrain.

The measurement of varus alignment in the static non-weight-bearing position has been described previously. It is also important to check for varus alignment while the skier is in the functional skiing position, with feet apart and hips and knees slightly flexed. If a vertical line from the midpoint of the patella falls medial to the junction between the first and second toes, the skier has functional pronation. It is not uncommon for this axis to fall several centimetres medial to the great toe in persons with a high degree of functional pronation. Although static measurements will identify most individuals with excessive forefoot varus, this functional test will also detect the individual with a Morton’s foot or a similar functionally hypermobile forefoot, even in the absence of a high degree of measurable varus. Many persons will have some degree of asymmetry on their functional pronation test, and they almost invariably identify the foot with the least amount of pronation as their best foot for turning and stopping.

Lower leg varus: problems and correction

2010-02-23T14:00:00.000Z

by James G. Macintyre, MD and Gordon O. Matheson, MD, CCFP

Since the ski boot functions as a rigid extension of the lower leg, uncompensated varus deformities of the tibia are transmitted directly to the ski-snow interface and predispose the skier to ride on the outside edge of the ski. The skier will thus have difficulty initiating a parallel turn because of locked outside edges and will be forced to “pendulum” the legs or to “hop” or “stem” to unlock the outside edge. Uncompensated tibia vara also makes riding a flat ski difficult, especially in a tuck position.It can also force the skier to assume a wide-tracked stance, with the knees rolled outwards, or predispose to falling as a result of catching the outside edges.

Most of the modern, high-performace boots offer a boot-cuff adjustment to accommodate varying degrees of tibia vara and allow the skier to ride a flat ski. Non-adjustable boots have a pre-set angle designed for the average skier, and consequently are unable to accommodate the extremes of individual anatomical variations. On average, men have a greater degree of tibia vara than women, and the cuff angle on men’s boots is designed to accommodate this difference. Women who wear men’s boots may be over-corrected so that the greater degree of cuff canting forces the female skier to apply excessive pressure to the inside edge of the ski. This problem may also arise when the skier or boot fitter inappropriately uses the cuff-canting adjustment to assist the skier’s “getting onto” the inside edge. Plastic cants placed between the boot and the ski were once commonly used, but they are cumbersome, expensive, non-adjustable, may interfere with normal binding function, and make changing to a different pair of skis very difficult. With the boots currently available, cants are required only in exceptional circumstances such as an excessive degree of tibia vara or to correct a significant leg-length discrepancy.

When correcting tibia vara, it is essential to align the boot cuff to the skier’s leg in his or her normal skiing posture, with the feet apart, knees and hips flexed, and ankles dorsiflexed. Many skiers appear to have a high degree of tibial varum when standing with their feet together, but have little or none in their normal skiing stance, and inappropriate correction might lead to the problems previously discussed.

The simplest way of aligning the boot cuff is as follows. The skier stands on his footbeds on the base board of the shell with the liner removed and assumes a normal skiing posture, with knees slightly flexed and feet parallel and shoulder-width apart. The boot cuff is then aligned so that it is parallel to the long axis of the lower leg. Alternatively, many ski shops have canting benches which allow the technician to level the boot sole while the wearer is in the skiing posture and this adjust the cuff accordingly.

Relevant aspects of skiing techniques

2010-02-22T14:00:00.000Z

by James G. Macintyre, MD and Gordon O. Matheson, MD, CCFP

Skiing is a series of linked turns that function to control the rate of descent and direction of travel down a slope. A carved ski turn has three essential components: pivoting (turning), edging and pressuring the ski; the turning occurs primarily on the inside (up-hill) edge of the ski on the downhill foot.

A ski is constructed with a natural bend (termed “camber”) so that when it is unweighted and laid flat, the tips and tails are in contact with the snow, and the mid portion is 1-2 cm off the snow. Pressure applied to the centre of the ski will be transmitted along its length, deforming the ski, reversing its camber, and allowing it to stay in contact with the snow. When the pressure is released the ski will return to its normal shape and release the stored energy.

Skis are also constructed so that the running surface is wider at the tips and tails than it is in the middle; the difference in width is termed “side-cut”. This feature creates a natural curve when the ski is placed on its edge and its camber is reversed by the application of pressure. Each ski has its own natural turning radius, depending on the degree of side-cut: a narrower side-cut is designed for a shorter turning radius. The shape and radius of any given turn is thus determined by the ski’s natural turning characteristics, the edge angle, and the amount of pressure applied. A greater edge angle and higher pressure result in a shorter-radius turn.

Linking ski turns together depends on edging, pressuring and turning the skis back and forth across the fall line. The skis are pivoted into the new direction of travel by “unweighting”, which reduces the pressure applied to the tips and tails. This is accompanied by moving the body forward and upward, and these movements are assisted by the release of the energy stored in the ski through the reversal of its camber.

Following unweighting and pivoting, edging serves to control the skis’ speed and direction of travel. The amount of edging required is determined by the skier’s speed, the steepness of the slope, and the radius of the turn. Edging is initiated by eversion of the ankle, and greater degrees of edging are accomplished by progressive knee and hip flexion, and valgus positioning of the knee. While the legs are initiating and maintaining the turn across the fall line, the upper body is acting in an independent fashion and faces more directly downhill. The separation of upper and lower body masses is termed “counter-rotation”, since, in the transverse plane, the skis have been turned to a greater degree than the upper body. At the end of the turn, considerable stored energy is available for initiating the next turn, as a result of the pressure built up during edging and the “corkscrew” effect of counter-rotation.

Throughout the turn, the most desirable body position is one the actively resists forces applied to the ski by the snow, yet maintain the centre of gravity over the skis. Although simply leaning or banking into the hill will provide resistance to the turning forces, this position shifts the body’s centre of gravity up the hill and away from the skis, which can predispose to side-slipping or falling up-hill, especially on steep or icy terrain. The optimum body position, known as “angulation”, is characterized by varying degrees of ankle eversion and dorsiflexion, flexion of the knee and hips, and lateral bending at the waist with torso counter-rotation so that the body weight is maintained over the downhill ski. The degree of angular movement at each joint and the amount of counter-rotation required during the turn are directly proportional to the steepness of the slope, the speed of the skier, and the desired radius of the next turn.

Although edging technique can be improved with training, the alignment of the bones of the lower leg and feet determines the ease with which edging can be accomplished. For some skiers, biomechanical abnormalities can limit technical abilities and provide a barrier to improvement.

Optimum alignment of the knee and lower leg occurs when the tibia is in line with the rear foot and forefoot, and perpendicular to the snow, thus allowing the ski to ride flat, without alteration of the skier’s body position. The most common deformities are the varus type, which arise when the leg or foot is angled towards the midline. The effects of excessive tibia varus are apparent in the static, weight-bearing stance and are transmitted passively through the boot cuff to the ski-snow interface. Conversely, problems caused by varus alignment of the rear foot and forefoot are often dynamic in nature and may only become functionally apparent during skiing. Since tibia varum differs from varus deformities of the feet both in the clinical and technical presentation and also in the proper method of correction, the two conditions will be discussed separately. It should be remembered, however, that the two problems are interdependent and must both be addressed and corrected for optimum skiing.

Advances in ski boot technology

2010-02-20T14:00:00.000Z

by James G. Macintyre, MD and Gordon O. Matheson, MD, CCFP

Recent advances in ski-boot technology now provide adjustment for individual variations in lower-leg alignment. When these newer boots are properly selected, fitted, and coupled with an appropriate corrective orthotic device, they enable skiers to perform better without sacrificing comfort. Strong, technically demanding skiers who suffer no discomfort may also benefit from correction of their biomechanical alignment so as to optimize their skiing performance.

It is important to understand the mechanics of how and why a ski turns in order to appreciate the significance of the leg-boot-ski interface and the ways in which abnormal biomechanics can affect this relationship. Skiing technique is continuously updated by the Canadian Ski Coaches Federation and the Canadian Ski Instructors Alliance, and their manuals are excellent in-depth sources of technical information.

Vertebral slippage (spondylolisthesis)

2010-02-19T16:30:00.001Z

by Clive Lathey DO MRO & Tom Lowes B.Ost

You may have already read about the injury sustained by Scottish wing, Thom Evans, during the recent Wales - Scotland match in the Six Nations. He suffered vertebral slippage, a common term for spondylolisthesis. This is a condition that normally affects the lower lumbar region (but may occur anywhere in the spine) and arises as a result of one or more vertebrae moving out of alignment with the other vertebrae.

When slippage is severe, the vertebrae can almost - or completely - detach from each other, thus compressing the spinal cord or spinal nerves, with neck and/or limb pain being the most common symptom. Vertebral slippage can also cause ligament and joint capsule tearing and, in some cases, may be accompanied by a fracture.

Treatment

Treatment normally requires surgery in order to fuse the vertebrae. Spinal fusion involves removing the degenerated disc material and fusing the vertebrae on either side of the disc space by means of a graft, a piece of metal or a cage. For this, a small piece of bone material is needed to stimulate bone growth at the fusion site. Ossification of the fusion site normally takes 12 weeks. Patients who have this type of surgery can be expected to be in hospital for two to three days. On discharge, a monthly evaluation is required for the first six-months, after which a trimestral check-up is generally needed.

Rehabilitation

The main form of rehabilitation after surgery is an aggressive walking programme, which normally starts immediately after discharge from hospital. Most patients can be walking 15 minutes twice a day by their first post-op check-up; increasing to between 30 to 40 minutes twice a day by six weeks after surgery.

Thom Evans

Vertebral slippage as a result of an injury is quite rare, but is - nevertheless - a very serious condition that requires orthopaedic intervention. In Thom Evans' case, it would appear that he suffered dislocation (subluxation) with ligament damage and was subsquently operated on, with success. His recovery and rehabilitation will be dealt with on a far more regular basis so as to ensure he returns to full fitness as soon as possible. He is out for the rest of the Six Nations tournament, but may return to club rugby before the season ends.

The Clinical Biomechanics of Skiing

2010-02-19T14:00:00.000Z

by James G. Macintyre, MD and Gordon O. Matheson, MD, CCFP

Abnormalities of lower-leg alignment may lead to a number of skiing problems. Tibia vara may cause difficulties in turning and riding a flat ski unless the boot cuff is properly adjusted to the lower leg. Varius deformities in the foot may lead to boot-fitting difficulties, foot and knee pain, and the inability to edge a ski turn properly. Compensation for these problems with an appropriately posted, corrective, orthotic device may allow skiing participation with greater comfort and better performance.

Canada provides ideal conditions for winter sports, and it is estimated that over 2 million Canadians participate in alpine skiing on a regular basis. With 4 million feet locked into tightly fitting ski boots for hours on end, it is not surprising that physicians are frequently consulted about painful feet resulting from skiing. Many of these problems are caused simply by poorly fitted boots. Some individuals, however, are particularly prone to painful feet and knees, as well as to difficulties with their ski techniques, because of abnormalities in the biomechanics and alignment of their feet and lower legs. It is recognized that lower-leg alignment is an important factor in skier comfort, safety and performance.

Ski fitness programme - nutrition

2010-02-18T14:30:00.001Z

by Tom Lowes, osteopath at the Putney Clinic

After putting all of this hard work into getting yourself into condition for the slopes it would be crazy not to be able to use it to your advantage. Skiing for 5-7 hrs. a day requires fuel so:

Eat breakfast! Whole grain cereals/ porridge, wholemeal toast and fruit will set you up.
Make sure you're well hydrated. Take a bottle of water onto the mountain with you.
Keep your energy stores well stocked. Keep an energy bar or piece of fruit on you for mid-morning and afternoon fuel.

For information or appointments, call Tom Lowes at The Putney Clinic on 020 8789 3881 or visit our website: www.putneyclinic.co.uk

Ski fitness programme - cardiovascular fitness

2010-02-17T14:30:00.001Z

by Tom Lowes, osteopath at the Putney Clinic

If you do very little exercise, then from 3-6 months prior to skiing it would be advisable to do aerobic exercise. This is steady exercise that takes your pulse to a target level, and maintains it there for a minimum of 20 minutes. To work out your target pulse: 220-your age, and take 70% of this. If you don’t have a heart rate monitor then as a guide you should be exercising at a level where you feel slightly breathless. This should be performed ideally 3 times per week and will help get your body used to regular exercise and is also a good way to shed a few excess pounds.

If you’ve missed the boat, don’t worry! Skiing requires your cardio system to work in short intense bursts, and you need to focus on this approximately 3-6 weeks before your trip. The best way to achieve this type of fitness is by using interval training.

For example: running fast for 1 minute, then walking for 30 seconds, or cycling on a good up and down hill circuit or valley where the work is uphill and the rest downhill. You need to continue this for a minimum of 20 minutes, up to 60 minutes as your fitness allows.

For information or appointments, call Tom Lowes at The Putney Clinic on 020 8789 3881 or visit our website: www.putneyclinic.co.uk

Ski fitness programme - working on balance

2010-02-16T14:30:00.000Z

by Tom Lowes, osteopath at the Putney Clinic

Skiing requires continual fine adjustments to allow you to adapt to the constantly changing terrain. Your joints, and soft tissues will be constantly providing your brain with information about your body position, and this is known as proprioception. This is what tells your brain you are going over a bump even if you can’t see it as you are skiing in a white-out. Well tuned proprioception means that you will be faster to respond to the conditions.

Stand in the centre of an imaginary cross (mark it out if needed). Balance on one leg, then toe touch at the end of each point with the other foot. The further you reach the greater the balance needed. Attempt 5 full circumferences. To progress, speed up, stand on a pillow or wobble board.

Stand in the centre of a cross (similar to above) stand on one leg and hop half a foot to the left then to the centre again. Repeat to the right, then to front and back. Keep the other foot off the floor at all times. Attempt 5 full circumferences.

For information or appointments, call Tom Lowes at The Putney Clinic on 020 8789 3881 or visit our website: www.yogamama.co.uk

Ski fitness programme: improving flexibility

2010-02-15T14:30:00.000Z

by Tom Lowes, osteopath at the Putney Clinic

Here are some exercises for improving flexibility, which is of great importance when skiing. The exercises focus on five main muscle groups: quadruceps, calves, inner thighs (adductors), hamstrings and gluteal muscles. To get the most from these exercises - and avoid injuring yourself - you need to move into each position slowly until you feel a stretch in the muscles. Hold each stretch for 20-30 seconds, before gently moving into the next stretch.

Quadrucep muscles

Calf muscles

Inner thigh (Adductor) muscles

Hamstring muscles

Gluteal muscles

Remember, always seek the advice of an expert before undertaking any plan of physical exercise. They can guide you as to the exercises which best suit your needs and - most importanly of all - detect and correct any existing problems you may have before they become any worse.

For information or appointments, call Tom Lowes at The Putney Clinic on 020 8789 3881 or visit our website: www.putneyclinic.co.uk

Rugby Six Nations - round up matchday 2

2010-02-15T10:15:00.000Z

Italy 12 England 17

England kept up their unbeaten start to the tournament with a laboured victory over Italy in Rome. After leading at one stage by 14-6, England allowed the Italians to claw their way back into the match and faced the prospect of a nervy final ten minutes, with the score at 14-12. However a drop-goal from Wilkinson at the death sealed an England victory and spared the blushes of a first-ever defeat by the Italians.

For full match reports, here are a selection of links:

BBC: Italy 12 England 17
Guardian: England scrape past Italy in Six Nations with Mathew Tait try
Times: England take high ground despite their low moments with the boot
Le Figaro: Une Rose bien pâle
Corriere dello Sport: Sei Nazioni, l'Italia sfiora l'impresa con l'Inghilterra

Thom Evans Injury

It would appear that the injury that Thom Evans sustained during the Wales - Scotland match on Saturday is not as "serious" as first-thought. He sustained slippage to one of to vertebrae which required surgery to put it back into place. Doctors treating him report that he has movement in his arms and legs and is making good progress. We would like to wish him a speedy recovery!

Evans undergoes neck surgery

Rugby Six Nations - round up matchday 2

2010-02-13T23:15:00.000Z

Wales 31 Scotland 24

A spirited, albeit unlikely, fightback from the home side saw Wales beat Scotland 31 - 24 at The Millennium Stadium in Cardiff. The Scots had looked to be in total control of the match, marching into an 18 - 9 lead at the break. However, poor discipline in the latter stages of the second half ruined Scotland's hopes of sealing a first win in Cardiff since 2002. With five minutes remaining and with Scotland leading 24-21, the visitors were reduced to 14 men, when Lawson was sin-binned. The numerical disadvantage did not look as if it would affect the outcome of the match, but in the final minute the Scots were reduced to 13 men as Phil Goodman was also sin-binned for a cynical tackle. This allowed Wales to equalise from the ensuing penalty and with time running out Shane Williams grabbed a last-gasp try, thus handing Wales victory. Wales will now face France at the Millennium Stadium on the 26th February; whereas Scotland travel to Italy in what looks to be a battle to avoid the dreaded wooden spoon.

On a sour note, Scottish wing Thom Evans had to be stretchered off the pitch with what appears to be a serious back injury. We would like to wish him a speedy recovery.

France 33 Ireland 10

Defending champions Ireland's twelve-match unbeaten run came crashing to an abrupt end in Paris, as France romped to a 33 - 10 victory. It was not to be Ireland's day as the home side raced into a 17 - 3 lead before the interval, and after the break things did not get much better. With this win, the French are now favourites to win this year's tournament, although a lot could still happen. Next up for France is a visit to the Millennium Stadium to take on Wales on 26th of February; for Ireland it is a trip to Twickenham on the 27th of February, knowing that only a win will keep their hopes of retaining the Six Nations title alive.

In tomorrow's match, England travel to Rome to take on Italy.

Let the Games begin!

2010-02-13T21:10:00.000Z

After a staggering journey - no less than 45,000 kms - around Canada, the Olympic torch has finally reached its destination and the 2010 Winter Olympic Games are officially underway. The ceremony was tinged with sadness following the death of Georgian luger, Nodar Kumaritashvili, during training earlier in the day.

The opening ceremony was both modest and spectacular, with a special tribute to the hosts' "first four nations", as well as highlighting the geographical, cultural and social diversity of Canada by means of an ingenuous mix of interpretation and visual effects.

The presentation of the competing nations was a colourful spectacle to say the least; especially the outfits worn by members of the Czech, German and Lithuanian teams. There were quite a few surprises regarding the nations competing, with countries - not automatically associated with winter sports - such as the Cayman Islands, Ethiopia, Ghana, Jamaica, Mexico, Morocco and Senegal being represented. However, perhaps the biggest surprise was Bermuda, who - surprisingly enough - chose to wear bright red Bermuda shorts . It is just as well the ceremony was held indoors as this type of attire would have been most inappropriate, even with Vancouver's current unusually-mild winter conditions.

The oldest competitor at this year's Games is Mexican alpine skier, Prince Hubertus of Hohenlohe-Langenburg, who - at the age of 51- is competing in his fifth Winter Games. He is not expected to figure among the medal winners, but it living proof that with the correct diet and physical preparation, athletes do not necessarily have to hang up their ski boots early.

As expected, Canada has the largest squad as they bid to rid themselves of the dubious honour of being the only host nation not to win an Olympic gold medal on home soil. They will start out as one of the hot favourites for the ice hockey title, although they will face strong competition in the form of the USA, Russia and defending champions Sweden.

The action is expected to start in earnest today with the qualifying round of the Normal Hill individual ski jump. There are fears that if climatic conditions do not improve, some of the day's skiing events may have to be postponed.

Consult today's full schedule of events

Ski fitness exercises

2010-02-12T14:30:00.009Z

by Tom Lowes, osteopath at the Putney Clinic

Below you will find a series of exercises which are beneficial when preparing yourself for a skiing trip. Please remember that before undertaking any kind of physical plan of exercise, you should consult an expert in order to find both the best programme for you and, more importantly, detect and correct any existing health problems you may have.

Squats

Stand with back against wall, feet shoulder width apart and 18 inches from wall
Slowly slide down wall until you are in a "chair position"
Hold 30-60 seconds
Repeat 2- 3 times

Calf Raises

Stand with feet 12 inches apart
Raise up slowly onto your toes as high as you can
Hold 1 second
15-20 repetitions
Repeat 2 -3 times

Abdominal Crunches

Lie on back with knees bent
Place hands behind head for neck support
Without pulling with your hands, raise head and shoulders, curl trunk upward as shown
Hold 1-2 seconds
Repeat 12-15 times

Bridges

Lie on back with your knees bent and hold your spine in neutral throughout the rest of the exercise
Push your heels into the floor
Slowly lift your buttocks in the air until your hips are fully extended. Slowly return to the starting position.
Hold for up to 30 seconds and repeat 2-3 times

For information or appointments, call Tom Lowes at The Putney Clinic on 020 8789 3881 or visit our website: www.putneyclinic.co.uk

Ski fitness programme

2010-02-11T14:30:00.000Z

by Tom Lowes, osteopath at the Putney Clinic

Skiing is a physically demanding and exhilarating sport, but speeding down a mountain places tremendous forces on the body, particularly on the hips and knees. The ‘danger time’ for skiers is 3pm on the 3rd day of the holiday – this is when injury is most likely to occur as fatigue sets in.

Always try to begin your programme 6-8 weeks before your ski trip to achieve the necessary conditioning your body requires. However, even if you’ve left it late, performance, ability and safety can be vitally improved by following these simple tips.

For information or appointments, call Tom Lowes at The Putney Clinic on 020 8789 3881 or visit our website: www.putneyclinic.co.uk

2010 Winter Olympic Games

2010-02-11T01:30:00.001Z

The countdown to the 2010 Winter and Paralympic Games, which are to be held in Vancouver, Canada, is underway. For 16 days, winter sports fans will be entertained by the world's finest alpine athletes in spectacular events such as the ski jump, giant slalom, luge and the rough and rumble of ice hockey; not forgetting to mention the grace and elegance of the ice skating competition, and the precision of curling.

The United Kingdom may not have a great tradition of practising winter sports, mainly due to the fact that we do not get a great deal of snow - and when we do, it is always the wrong type - but Team GB will be represented by a squad of more than 50 athletes. It remains to be seen whether they will be able to emulate the success achieved by Team GB at the 2008 Summer Olympics in Beijing. As ever, the pre-tournament favourites are atheletes from nations with a long and chequered history (not to mention tonnes of snow and mountains) of practising winter sports, such as the hosts, Canada; United States, Austria, Switzerland, Germany and Italy.

Visit the official 201o Winter Olympic Games website for in-depth information about schedules and results.

Hydration before and after exercise

2010-02-10T14:00:00.001Z

By Stephen Hines, nutritionist

Before exercise simply drink more plain water. Why? Because as little as 2% dehydration causes:

8% loss of speed
10% loss of strength
20% loss of cognitive function

This will hamper your ability to push yourself during your training session and lead to poor event times and frustration.

Caffeine in coffee mobilises free fatty acids that can be burnt as fuel and research is showing that a boost of caffeine before exercise improves performance. Other than that – drink water. This may make you go to the toilet a lot to begin with, but if you add an electrolyte such as Elete or just a tiny pinch of salt to your water you will absorb it better.

During exercise
Consume30-60g of glucose per hour of exercise with water and electrolytes – a 500ml bottle of lucozade sport contains 30g of glucose and would suffice. It should be at about 15-20ºC (room temperature) to aid rapid absorption. The key is to prevent dehydration, so use isotonic sports drinks.

After exercise
Replace water and electrolytes and restore muscle and liver glycogen. This is best achieved with a post work out shake. A basic recipe would be 30g of whey protein with 300-500ml of a high antioxidant fruit juice such as red grape juice. Avoid red bull, shark and alcohol as they make you pee more and dehydrate you, alcohol lowers testosterone if you drink it after exercise for up to a week. Beer is the worst thing you can drink – it castrates you if you are a male and increases you oestrogen if you are female.

Choosing healthy snacks

2010-02-09T14:00:00.003Z

By Stephen Hines, nutritionist

Snacks are used to balance your blood sugar and provide a steady supply of proteins, fats and carbohydrates for your body to use. Not controlling your blood sugar leads to energy lulls, mood swings, palpitations, drowsiness and lethargy – none of this will motivate you to go to the gym or is conducive to a good work out.

Always look to have protein, fat and carbs in a snack, here are some good examples:

An apple with a small handful of mixed nuts
Vegetable crudités with some hummus or nut butter
Sardines in tomato sauce on rice cakes
Falafel
A fruit and whey protein smoothie

2010 RBS Six Nations

2010-02-08T19:25:00.000Z

The 2010 RBS Six Nations tournament kicked off this weekend, promising an exciting, albeit bone-crunching, 6 weeks of rugby union for fans. In Saturday’s matches, last year’s champions, Ireland, got the defence of their Grand Slam title off to a winning start with a 29-11 victory against Italy in Dublin; whereas a largely untested England squad opened with a 30-17 home win over Wales. The scoreline may have flattered the hosts slightly, but makes up for the defeat the last time the two teams met at Twickenham in 2008. In the other match played on Sunday, France overcame Scotland 18-9 at Murrayfield and are once again among the favourites for the title. The next round of games will take place next weekend.

For full match summaries, here is a list of articles from different sources:

Ireland 29 Italy 11

England 30 Wales 17

Scotland 9 France 18

Good breakfast before running

2010-02-08T14:00:00.004Z

By Stephen Hines, nutritionist

Research has shown that breakfast cereals have very high levels of sugar and salt. Some popular brands can have up to 11g of sugar for a 30g bowl of cereal – almost 3 teaspoons of sugar. Although you want some sugar as energy, you want slow releasing energy plus a little protein and fat to provide fuel to your muscles and heart for a 5K run. Here is a good example of breakfast that will provide you with all the energy and nutrients you need.

Standard porridge

8 to 10 tablespoons of oats
30g of whey protein (optional)
200ml of milk or hot water
1 tablespoon of xylitol
½ teaspoon of cinnamon
½ an apple
1-2 tablespoons of ground seed mix (flax, pumpkin and sunflower)

Mix the whey protein with a little cold water and whisk to make a frothy lump free liquid. Add hot water or milk to the oats, xylitol and cinnamon, mix together and bring to the boil. Add the whey protein and simmer for 30 seconds to a minute. Serve with sliced apple and sprinkled ground seeds.

Scrambled eggs on toast
Eating eggs will not raise your cholesterol and the yolk is healthy. Eggs are a good source of protein, vitamin A, vitamin D, B vitamins, minerals, essential fats and phosphatidyl choline. All these nutrient help turn your food into energy. Use 2 eggs with a little butter and milk and serve on 1-2 slices of lightly toasted wholegrain bread.

A cup of green tea contains the antioxidant EGCg, which has been shown to help burn fat and protect the body from free radicals – aerobic exercise creates a lot of free radicals. Enjoy your run!

More winter season supplements

2010-02-06T14:00:00.004Z

By Stephen Hines, nutritionist

Vitamin D
If you live north of 40-degree latitude (i.e. anywhere in the UK) the suns ultraviolet light is not strong enough to synthesise vitamin D in the skin during the winter. As people tend to get more colds and flu in the winter months there may be a correlation with vitamin D deficiency. The Canadian government is now looking at vitamin D as protection against swine flu. A 25(OH)D test costs about £40 and is a cheap functional marker of immune health.

Vitamin D is also extremely important for bone health, neurological health, weight loss and autoimmune disorders. Unless you get a lot of exposure to sunlight or eat lots of oily fish, chances are that you are vitamin D deficient.

Important health news for men

2010-02-05T14:00:00.001Z

By Stephen Hines, nutritionist

The Health Professionals Follow-Up Study that began in 1986 aimed to evaluate the impact of nutrition and lifestyle factors on men’s health. This all-male study was designed to complement the all-female Nurses' Health Study. Over 51,000 men have been surveyed every two years on topics like smoking, physical activity, and medications taken and how they relate to serious illnesses such as cancer, heart disease, and other vascular diseases. Here are some of the results:

Moderate alcohol consumption reduces the risk of heart attack
Weight gain and obesity are linked to higher risk of kidney stones
Coffee consumption cuts the risk of diabetes
Low-carb diets are more effective for weight loss than low-fat diets
Men can reduce the risk of stroke by eating fish
Specific types of exercise can significantly reduce the risk of heart disease among men
Eating fish may reduce the risk of sudden death
Western dietary patterns are linked with a greater risk for type 2 diabetes
Green vegetables and fruits rich in vitamin C reduces the risk of heart disease
Caffeine is linked to protection from Parkinson's disease

Yoga for rowers

2010-02-04T15:13:00.002Z

by Cherie Lathey (yoga mama)

Many top athletes have now incorporated yoga in their training programmes. Tennis players, footballers, golfers and rowers are all finding that yoga can improve their chosen sport, and are using it to cross train.

Yoga increases flexibility and mobility, giving you a greater, controlled range of motion, thus decreasing your risk of injury. Strength, balance and flexibility are key components needed in rowing and yoga poses target specifically the areas most affected by this sport:

Abdominals/ core strength
Lumber spine
Shoulders
Hamstrings
Hip flexors
Calf muscles … (to name but a few)

Learning to find balance and control through a yoga practice can then be transferred to the boat. Breathing techniques used in yoga are steady and rhythmic; they allow you to stay calm but alert, giving you the mental edge in competitive rowing.

About yoga mama

Cherie Lathey (yoga mama) is an internationally qualified yoga teacher and is joint director of The Putney Clinic. She runs yoga classes and workshops at Putney Library; as well as one-to-one yoga sessions.

For more information, visit: www.yogamama.co.uk or call 07939 58 90 83.

Winter season supplements

2010-02-04T14:00:00.002Z

By Stephen Hines, nutritionist

Vitamin C
Vitamin C has anti-microbial and viracidal effects and has been shown to increase natural killer cell (immune cell) function by up to 200-400%.Take 1-4 gram of vitamin C a day.

Glutamine
Glutamine is the amino acid of the immune system and it is well known that blood levels of glutamine drop with infections. Take 1 scoop (10g) of glutamine every 1-2 hours in a glass of water if you feel yourself coming down with a cold.

Probiotics
Friendly bacteria in the gut set up a relationship with and boost the immune system. For example, a study from Pediatrics, July 2009, showed daily dietary probiotic supplementation for 6 months was a safe effective way to reduce incidence and duration of fever, rhinorrhea, cough and antibiotic use in children. If you have to take antibiotics this winter which kill bacteria – good or bad – take at least a 1 week course of high strength probiotics to re-establish friendly bacteria levels.

Echinacea
Research has shown the use of echinacea reduced the duration of colds by a day-and-a-half. Echinacea taken alongside vitamin C reduced getting a cold by 86%. When echinacea was used alone it reduced getting a cold by 65%. Take a good quality echinacea supplement. E-mail me to find out a good quality brand.

Important health news for women

2010-02-03T14:00:00.001Z

by Stephen Hines, nutritionist

The Nurses Health Study carried out by Harvard Medical school is a study that has followed over 150,000 nurses over the last 30 years looking at their diet and what diseases they suffer from. There are a number of surprising findings that have been established from this research.

As BMI increased the risk of heart disease, high blood pressure, gallstones and type 2 diabetes all steadily increased even among those in the “healthy” weight category.
Total fat in the diet is not linked to heart disease it’s about the type of fat consumed.
Women who ate the highest amount of trans fats were 50% more likely to die of heart disease, whereas women with the lowest consumption of trans fats and higher consumption of polyunsaturated fats had a 70% reduction in heart disease.
High fat diets do not increase the risk of cancer.
Increased dietary calcium intake among post-menopausal women is not protective against hip and wrist fractures.
A diet rich in red meat increases the risk of colon cancer.
A multivitamin and mineral that contains folic acid reduces the risk of colon cancer by 75%.
Women who drink 1-3 glasses of alcohol a week cut their risk of heart disease.

Can a super meal save you from heart disease?

2010-02-02T14:00:00.001Z

By Stephen Hines, nutritionist

Perhaps it can. In 2003 doctors thought up a pill to reduce heart disease. This pill contained 6 compounds that were known to help reduce heart disease: 3 blood pressure medications, a statin, aspirin and folic acid. This “poly pill” was projected to reduce heart disease by 80%. However the costs and potential “cocktail” effects of the drugs used in such pills might not be a viable option for most people.

Another group of researchers came up with a tastier, healthier and cheaper concept - the polymeal. By simply eating a meal that contained the seven top heart healthy foods together on a daily basis could reduce heart disease by a further 75%. This equated to an extra 7 years of life for men and 5 years for women.