First and foremost, be physically and mentally relaxed. Wear comfortable clothes and suitable shoes.  Dehydration is often a cause of headache and discomfort so drink plenty of liquid and avoid too much caffeine and alcoholic beverages.

Avoid prolonged sitting.  Walk about when possible. Shake legs once in a while.

Do the simple in-flight exercises below to exercise the foot, leg, hip and back muscles and improve blood circulation.

Gentle massaging of the feet, legs, body and arms has beneficial effects.

If you experience discomfort such as pain and swelling of your legs, or rapid or difficulty breathing, please seek immediate medical attention on arrival.

1. Neck Bends

Slowly bring your head forward while keeping your hands still until your chin touches your chest. Then, bend you head as far back as it will go.  Repeat several times.

2. Neck Roll

With shoulders relaxed, drop ear to shoulder and gently roll neck forward and to the other side, holding each position about five seconds.  Repeat five times.

3. Shoulder lifts

Start with both shoulders at neutral position.  Lift your right shoulder upwards while moving your left shoulder downwards.  Repeat this movement five times, altering both shoulders.

4. Forward Flex

With both fee on the floor, and stomach held in, slowly bend forward and walk your hands down the front of your legs towards your ankles.  Hold this stretch for 15 seconds and then slowly sit back up.

5. Knee to Chest

Bend forward slightly. Clasp hands around left knee and hug it to your chest.  Hold stretch for 15 seconds. Keeping hands around knee, slowly let it down. Alternate legs. Repeat 10 times.

6. Knee Lifts

Lift your leg, with the knee bent, while contracting you thigh muscles. Alternate legs. Repeat 10 times for each leg.

7. Thigh Flexes

Make a fist with both hands and place them between your knees.  Squeeze isometricallly as for 5 seconds, then release. Repeat 3 times.

8. Foot Pumps

Start with both feet on the floor and point feet upwards as high as you can.  Then put both feet flat on the floor.  Lift heels high, keeping the balls of your feet flat on the floor. Continue cycle in 30 second intervals.

9. Ankle Circles

Lift feet off the floor, draw a circle with the toes, simultaneously moving one foot clockwise and other foot counter clockwise.  Reverse circles.  Do each direction for 15 seconds. Repeat as desired.

ENJOY THE FLIGHT

Pilates is a body condition discipline designed to stretch, strengthen and balance the body whilst improving posture and overall well-being.  The unique form of exercises developed by Joseph Pilates, places minimal stress on the joints which is why it is recommended by so many osteopaths and other health professionals.

Osteopath Direct is situated within Key Pilates & Sports Injury clinic, and as such, Luke works closely with Keeley Paige, pilates instructor, in the management and rehabilitation of patients.

By working to increase the strength and tone of the core abdominal muscles, pilates is able to improve the support of the lumbar spine (low back) and decrease the loading on the lumbar vertebrae; which is very often a causative factor of low back pain. The improved support from the core abdominal muscles also helps to promote a better posture, which will also have a positive impact on the functioning of your internal organs.

Keeley says “Pilates is actually one of the safest forms of exercise, causing less stress on joints and muscles and is suitable for all ages, no matter what level”.

Osteopaths recognise stress as a major contributing factor to disease and musculo-skeletal pain. Pilates offers a safe way to exercise and relieve everyday stresses. It’s gentle, non-traumatic, yet challenging routines will leave you feeling energised and healthy.

Key Pilates are offering 50% saving on  introductory 1:1 sessions

http://www.keypilatessportsinjury.com

Luke Dillon, a leading Osteopath and head of Osteopath Direct based in Holborn, London, is seeing an increasing number of City patients suffering from chronic neck and back pain caused by working longer hours, and spending increasing periods of time working on laptops and touch screen smart phones.

At his Holborn & City osteopath practice in Central London he is treating more and more cases of postural problems in City workers and estimates that around 70 per cent of the patients he sees – predominantly office workers, bankers and students – have chronic neck and back pain as a result of poor posture.

Laptops in particular are creating a nation of slouch potatoes, increasingly damaging backs, shoulders and necks as we spend increasing amounts of time leaning over the computers, encouraging bad posture and long term musculoskeletal problems.

The new generation of touch screen smart phones have also encouraged more people to conduct business “on the go”  which has contributed to the problem as people struggle to type and read emails, whilst trying to achieve the same functionality from the phone as a PC.

Also RSI-type hand and arm pain is increasing from heavy laptop and touch screen smart phone use, often causing persistent pins and needles in hands. Solutions include ensuring that if you are using a laptop that your breaks should be more frequent than at a desktop computer. Using a docking station is a also good idea, to enable you to use an external screen, keyboard and mouse. Portable laptop stands may also be useful, allowing the screen to be raised (your eyes should roughly be at the same level as the top of the screen).  Smart phones should be used to read and respond to short emails and holding them up to head height will help to alleviate  neck and shoulder pain. If playing games or using apps then regular breaks should be taken.

Osteopath Direct's new clinic in Dyers Buildings, High Holborn

Osteopath Direct, which also runs a practice in the Midlands, has opened a new clinic within Key Pilates and Sports Injury in Dyers Buildings, just off High Holborn, led by registered Osteopath Luke Dillon.

Osteopathy is an NHS-recognised therapy that relieves pain, improves mobility and significantly enhances the quality of life for many patients – all without the use of medication or surgery.

Luke Dillon is an experienced practitioner who trained at the British School of Osteopathy in London and uses a combination of techniques to treat patients of all ages. In addition to effective treatment, Luke places a great emphasis on helping and advising patients regarding their work-life, sleeping postures, diet and exercise.

Luke Dillon said: “Osteopathy is an increasingly important form of healthcare, so we are delighted to be bringing a professional and comfortable new practice to residents and workers within the Chancery Lane area of the city.”

Osteopathy can help people of all ages with a range of conditions from back and neck problems including ‘trapped’ nerves, muscle and joint stiffness, and sports and gym injuries, to postural problems, repetitive strain, pain associated with arthritis and the effects of trauma such as whiplash.

Luke Dillon is registered with the General Osteopathic Council and a member of the British Osteopathic Association and London Osteopathic Society.

For appointments:
Telephone: 0843 28 98 848
Email: info@osteopathdirect.co.uk
Web: www.osteopathdirect.co.uk
Address: Osteopath Direct, Key Pilates & Sports Injury, 2 Dyers Buildings, High Holborn, London, EC1N 2JT

Osteopath Direct no longer provide osteopathy services in Daventry.  Please see www.osteopathy.org.uk for alternative providers of osteopathic care in Northamptonshire.

The results of a survey by the BOA², released ahead of Back Care Awareness Week (11-15 October,) has found that one in ten drivers (13%) sit too far back for their seatbelt to offer effective protection in a frontal crash.

To be effective, the belt should be sitting over the bones of the pelvis and not the stomach preventing internal injuries and in contact with the shoulder to prevent serious neck injury. Sitting too far from the belt can often lead to submarining – where the occupant slips under the belt which can cause catastrophic injuries.

Forty two percent (42%) of all Midlands drivers do not drive in a position where their head is close enough to the head restraint or they sit too far back for their seatbelt to be effective, so that in an accident, they would be at risk of sustaining a serious whiplash injury. Furthermore, only 9.9% of people adjust the head restraint regularly, despite the fact that most people travel in a variety of vehicles (as drivers, passengers and in taxis for example) and 50% said they never adjusted their head rest at all.

Head restraints work by catching and supporting the head in the event of a rear end crash and so reduce the chance of permanent soft tissue damage. A correctly adjusted head restraint should be as close to the back of the head as possible and as high as the top of the occupant’s head, meaning head movement in relation to their body is reduced as the car and seat is punted forward when hit from behind.  In addition the drivers’ seat should be at the correct distance so that a properly positioned seat belt is low across the hips and pelvis, with the shoulder belt firmly across the chest and collarbone.

Receiving a serious chest injury as a result of being hit by an airbag during an accident is also a very real possibility for 17% who admitted sitting too close to the steering wheel.  Drivers with a gap of less than 12 inches between themselves and the steering wheel when driving are at risk of receiving the full force of an airbag deploying in a crash involving the front of the vehicle.

Airbags have to inflate very quickly (some at over 200 mph) in order to protect the head and chest of drivers and passengers in the event of a frontal crash. Therefore an airbag needs enough space in front of the steering wheel in order to inflate properly. People who are shorter than around 5′ 2” (1.57m) often sit too close to the steering wheel and may be injured by the inflating airbag. A safe distance is around 12 inches – the size of an A4 piece of paper placed lengthways.

Local Osteopath Luke Dillon, who runs a practice in Daventry in Northamptonshire, said: “The large number of distribution centres in this area means that I see and treat a lot of drivers. Many of their injuries come from incorrect seating positions whilst driving and it’s important to be conscious of how you sit whilst in a car, van or lorry.”

Danny Williams, BOA Council Member, said: “While most of us are aware that seatbelts save lives, it’s fair to say that the majority of us don’t know that the way we sit in a vehicle also plays a huge part in our safety and wellbeing.

“The position of the head restraint, how far or close we sit to the steering wheel and how long we spend sitting at the wheel without having a break are can cause long-lasting neck and back injuries.”

Matthew Avery, Crash Research Manager at Thatcham, said: “Vehicle safety has moved on at a pace with numerous new technologies now available designed to help avoid or mitigate injury during a collision. Whilst many seats and head restraints perform well in protecting the occupant, this research goes to show that too many drivers are still subject to avoidable risks by not taking the time to adjust their head restraints correctly.”

References

¹Esure survey published 30/6/2010 found 85% of women always wear seat belts compared with 73% of men

²The research for BOA was carried out online by Opinion Matters between 14/09/2010 and 20/09/2010 amongst a panel resulting in 1435 UK Adult respondents. All research conducted adheres to the MRS Codes of Conduct (2010) in the UK and ICC/ESOMAR World Research Guidelines

³The total UK motoring population based on DfT Transport Statistics – 33,522,106 motor vehicles currently licensed as at 2006. 14,816,770 is a projected figure based on the 1435 motorists surveyed

Many injuries occurred due to people not warming up before excessive play and from failing to take breaks from their gaming sessions on the Wii.  People who over-used the iPhone complained of suffering from neck pains and headaches, particularly after excessive use of games and apps.  It is important, especially with a new activity, to spend a few minutes warming-up and preparing the body for activity and to take regular breaks if the activity is repetitive in nature.  The advice for people who are suffering from strain is to do mild stretching exercises and not to over-exert themselves whilst playing console games.

Swine flu has diminished in the UK.   However, it remains important that you know how to protect yourself, your family and others.  For the latest information see NHS Swine Flu Advice

What is Osteoporosis?

Osteoporosis is a disease characterised by low bone mass and deterioration in the micro-architecture of bone tissue, leading to an increased risk of fracture. Osteoporosis occurs when the bone mass decreases more quickly than the body can replace it, leading to a net loss of bone strength. As a result bones become fragile, so that even a slight bump or fall can lead to bone fractures. These are known as fragility fractures. Osteoporosis has no signs or symptoms until a fracture occurs – this is why it is often called a ‘silent disease’.

Osteoporosis affects all bones in the body however fractures occur most frequently in the vertebrae (spine), wrist and hip. Osteoporotic fractures of the pelvis, upper arm and lower leg are also common and are associated with significant disability. Fragile bones are not painful but the broken bones that result cause pain and increased morbidity and mortality.

Most wrist fractures happen in women, occurring earlier than hip and vertebral fractures, with the incidence increasing with age.   Hip fractures are the most devastating fracture in terms of morbidity and mortality, as 20% of those who suffer a hip fracture die within 6 months after the fracture; most take place following a fall.  Vertebral fractures are the most common osteoporotic fracture.

Vertebral fractures are frequently caused by routine activities such as bending forward, twisting and/ or lifting light objects.   Even a single vertebral fracture can lead to a progressive loss of height, increased kyphosis (stoop), severe and chronic back pain, reduced mobility and reduced pulmonary function.   The psychological impact of vertebral fractures is profound. The loss of mobility, pain and noticeable spinal deformity frequently lead to depression, loss of self-esteem, fear of falling and social isolation.  Vertebral fractures are associated with difficulty in many activities of daily living, including forward bending, rising from a chair, dressing and climbing stairs. They lead to a slower walking pace, use of walking aids and decreased independence – all leading to a significant negative impact on quality of life. Vertebral fractures lead to significantly increased morbidity and mortality. In fact all osteoporotic fractures increase patient disability, with fractures of the hip and vertebrae associated with increased mortality, in both men and women.

Detection

Early detection is vital.  Your doctor will make a clinical assessment and possibly refer you for bone mineral density testing which is a simple and non-invasive procedure.

What can you do?

Knowing the risk factors is the first step in successfully fighting osteoporosis.  Some risk factors may be modifiable through changes to lifestyle, others are non-modifiable risk factors (such as age, genetics, previous fracture, affects of other health conditions) which can’t be changed.

Lifestyle changes include exercise which is vital for building bone mass in youth and slowing down  bone loss in adults.  Exer­cise also strengthens muscles, increases flexibility, and improves coordination and balance. These factors are significant in help­ing to reduce the risk of falls.  Weight-bearing exercise such as walking, jogging, tennis and similar sports, aerobics and dancing is good for bone health. In terms of bone health, you will benefit more from “high-impact” activities like aerobics and jogging but they may not be suitable for you if you have any other medical conditions or problems with your joints, or if you have already had a fracture.  Resistance training, also known as weight or strength training, is also good for muscles and helps maintain bone mass. Speak to your doctor or osteopath to find out which sort of exercise is best for you according to your age and health condition.

Both calcium and vitamin D are essential to maintain healthy bones. As we grow older we absorb calcium from food less ef­ficiently. This means that over time we need higher amounts of calcium.   Calcium rich foods include dairy foods such as milk, cheese and yogurt; certain greens (e.g. broccoli, curly kale, bok choy); whole canned fish with bones, such as sardines or pilchards; nuts (al­monds and brazil nuts in particular) and tofu set with calcium. In addition, calcium-fortified foods – most commonly orange juices and breakfast cereals – are increasingly available.

Adequate intake of vitamin D, which helps calcium absorption, is also essential. For the majority of people around the world, the amount of vitamin D synthesized in the skin through regular daily exposure to sunlight is sufficient. Good dietary sources of vitamin D include oily fish such as salmon and mackerel, fortified dairy foods or margarine, fortified breakfast cereals and egg yolks.

In order to maintain muscle function and bone mass, sufficient protein should also form part of a healthy diet. Good sources of protein include white meat, fish, milk, beans and tofu.

A number of other factors will also make a difference to your bone health:

Stop smoking – smokers lose bone density more rapidly than non-smokers;

Drink alcohol in moderation – excess alcohol is a risk fac­tor for osteoporosis;

Ensure healthy body weight – excessive weight loss should be avoided.

Take an additional measure to reduce the risk of fractures by fall-proofing your home. Reduce clutter at floor level, wear well-fitting shoes or slippers and make sure surfaces are slip-proof: rugs should have a skid-proof backing. Have grab rails installed in the bathroom and toilet and make sure that light­ing is bright enough. It is also a good idea to have regular eye checkups – your vision is crucial in judging distances and detail.

Treating Osteoporosis

In addition to recommending lifestyle changes, doctors may prescribe drug therapy if osteoporosis is  diagnosed. Common treatments that are currently available are: bisphosphonates (alendronate, ibandronate, risedronate, zoledronic acid), calcitonin, raloxifene, strontium ranelate, teriparatide and tibolone. Hormone replacement therapy (HRT), although not specifically for the treatment of osteoporosis, has also been shown to have a beneficial effect on bone.

Calcium and vitamin D supplements are also usually prescribed, to ensure adequate intake, and to ensure maximum effectiveness of the drug therapy. Sufficient calcium, vitamin D and protein intake not only helps to prevent osteoporosis, it is also important in helping to maintain bone density and muscle function in patients diagnosed with osteoporosis. Calcium and vitamin D supplements are especially important for individuals at high risk of fracture.

Nutrition and lifestyle factors as well as exercise play an important role in osteoporosis prevention and management. By improving balance, muscle strength and agility, individually tailored exercise programs can also help to prevent falls. Special exercise programs, under professional supervision, can help with rehabilitation and pain relief after a fracture.

Vertebral fracture quick screen

Ask yourself:

1) have you lost height (more than 3cm/just over an inch)?

2)have you recently had sudden, severe back pain?

3)have you noticed an increased stoop in your back?

4) do you have a family history of osteoporosis?

If you have answered yes to any of these questions, discuss the results with your doctor. Your doctor may send you for further testing and, if appropriate, may recommend possible treatment options.

The National Osteoporosis Society is the only UK wide charity dedicated to improving the diagnosis, prevention and treatment of osteoporosis.  Its President is HRH Camilla, Duchess of Cornwall

Further information  may be found below or speak to your doctor if you have concerns regarding osteoporosis

http://www.iofbonehealth.org

http://www.nos.org.uk

http://www.nice.org.uk

http://www.patient.co.uk

No matter what your age, weight, health problems or abilities, you should strive and do some form of regular physical activity. Here’s our guide to keeping healthy.

Why?

Physical activity is important as you get older because it helps maintain independence, is good for social activity and has positive health outcomes for long term health conditions. It also makes you look and feel better, gives you more energy, helps you sleep better and is a great confidence booster for getting you out there meeting people and making friends.

Alongside physical benefits, there are also mental benefits by helping you to reduce stress, anxiety and feelings of sadness and improve your concentration and self-confidence.

As we all know, physical activity also helps to control a number of important health factors such as weight, blood pressure, cholesterol, diabetes and bone and joint problems including arthritis.  It also reduces the risk of heart disease, strokes and some cancers, and assists in managing pain, maintaining and improving joint movement and preventing falls and injury.

All these factors are important in maintaining a healthy, active and independent life.

How much activity should I do?

Older people should accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all days.   If you can’t do 30 minutes now, start with 10 minutes once or twice a day. After two weeks make it 15 minutes twice a day and you will have reached your daily goal.  If you can do more than 30 minutes there will be additional health benefits

Try to be active every day in as many ways as possible, doing a range of activities that incorporates fitness, strength, flexibility and balance.

The excuses!

It’s easy to find excuses to avoid exercise: lack of time, fatigue, fear of re-injury or making a health problem worse, money, the weather, I’m not the sporty type, the list is endless.  In reality these are simply excuses.  Once you make some time and start exercising you will find that you will have MORE energy and feel less tired. It is also highly unlikely that you will injure yourself with gentle activity and most health problems can be helped by activity.  Walking is the simplest activity, it’s free and you can always take an umbrella and gloves if it’s a bit chilly.  Northamptonshire has some great walks (see www.walkinginnorthants.co.uk/Daventry for details).

What types of activity should I do?

There are four main types of activity that are needed to keep you healthy.  Moderate fitness activities include brisk walking, yard and garden work, golf, cycling, swimming and dancing. A combination of these should be done for 30 minutes on most days. Strength activities help maintain your muscles and bones and make daily tasks easier to perform, and should be done 2-3 times a week and ideally be built into everyday activities.  Weight, strength or resistance exercises, Lifting and carrying groceries and climbing stairs are all good strength activities.

Flexibility activities such as gentle reaching, bending and stretching help you to move more easily.  Tai Chi, bowls, mopping floors, vacuuming, dancing, yoga and stretching exercises are all good examples.  Stretching exercise can even be done whilst watching the TV.

Balancing activities improve balance and help to prevent falls.  Make a specific time each day to do these exercises, or fit them in whenever you can, for example while waiting for the kettle to boil. These simple exercises may include Side Steps (standing tall holding the back of a chair, take a step from side to side and continue doing this for 30 seconds.  When confident try holding the chair with one hand.  Then try two steps to the side and back, continuing for 30 seconds), Heel Raises (standing tall holding a sturdy table, chair or sink, raise your heels taking the weight on the big and second toe, hold for a second and lower your heels to the floor with control.  Repeat 10 times.)

Getting started

Make sure activities are safe. Wear comfortable clothes, preferably loose fitting and supportive footwear.  Start slowly and allow your body time to warm up. The old saying ‘no pain no gain’ is not true. If you feel any pain, slow down or stop!

Increase activity gradually, start at a level that you can manage and build upon it.  Be realistic and don’t make it too hard for yourself; remember every 10 minutes counts.

Set yourself a start date and a regular time to exercise.  Choose some activities from the four groups listed above and set some goals. For example, “ I will walk the dog every day this week” or “I will walk every day for 10 minutes after meals”.

Staying active on a regular basis can be a challenge.  Make it easier by using reminders, getting into a routine, try to make it social and vary activities.  Using a diary to write down activity times and how you felt is a good way of motivating yourself on those dreary days, or choose a role model to encourage you to maintain active.

Overcoming setbacks

It’s quite common to have a setback when starting a new activity. Holidays, injuries and other life events all get in the way and break your routine.  Don’t worry.  Treat the setback as temporary and get back on track as soon as you can.  Remember, when starting an activity again, do it in small amounts and stop if you feel pain.

National Falls Awareness  week  Get Up and Go! 2010 runs from 21-25 June see http://www.ageuk.org.uk for more information and activities in your area.