It has become apparent that skinny jeans can seriously damage muscles and nerves.

A 35-year-old woman had to be cut out of a pair after her calves ballooned in size, according to the Journal of Neurology, Neurosurgery and Psychiatry.

She had spent hours squatting to empty cupboards for a house move in Australia. By evening, her feet were numb and she found it hard to walk.

Doctors believe the woman developed a condition called compartment syndrome, made worse by her skinny jeans.

Compartment syndrome is a painful and potentially serious condition caused by bleeding or swelling within an enclosed bundle of muscles - in this case, the calves.

The condition caused the woman to trip and fall and, unable to get up, she then spent several hours lying on the ground.

On examination at the Royal Adelaide Hospital, her lower legs were severely swollen.

Although her feet were warm and had enough blood supplying them, her muscles were weak and she had lost some feeling.

As the pressure had built in her lower legs, her muscles and nerves became damaged.

She was put on an intravenous drip and after four days was able to walk unaided.

Other medics have reported a number of cases where patients have developed tingly, numb thighs from wearing the figure-hugging low-cut denim trousers - although the chance of it happening is still slim for most people.

Priya Dasoju, professional adviser at the Chartered Society of Physiotherapy, said: "As with many of these warnings, the very unfortunate case highlighted is an extreme one.

"There's no need to ditch the skinny jeans just yet, simply avoid staying in the same position for too long and keep moving throughout the day. If you do suffer any prolonged pain you should of course seek help, but no-one should be alarmed by this warning or change the cut of their jeans."

I for one agree with Priya. It really is common sense!

MG

Low back pain. Those of us who have experienced it know that when the pain hits, it makes us miserable. Everyone seems to offer friendly advice on how to abstain from pain, but do they really know what they're talking about? Some commonly accepted recommendations may do you more harm than good.

1. Best rest is good for recovery: Recommendations have flipped over recent years between staying in bed or staying active and a 2010 Cochrane review suggested that the margin between these pieces of advice is closer than once thought. 

However, overall, studies show that being active has an edge over bed rest and current clinical guidelines favour activity and exercise. One thing's for certain, prolonged bed rest can lead to muscle wasting and de-conditioning, which can make getting back on your feet a greater challenge.

2. Sit up straight to stop the pain: I always tell my patients to listen to their bodies and in certain back conditions, sitting up straight may be even more painful than bending because of added pressure on the lumbar spinal nerve roots. Conversely, a patient may get some relief lying on one side in the foetal position.

There hasn't been much scientific evidence directly linking posture to developing back pain, but it makes sense that posture can put pressure on different parts of your back. If you're always slumped to one side, some muscles may become weaker than others and, therefore, more susceptible to strain or damage. If spinal supporting muscles weaken, it can also affect the position of your spine, contributing to back pain.

3. Your diet won't affect you back: I've seen quite a few overweight patients lose their back pain when they lost weight. Of course, the converse also applies. Carrying extra weight, especially in the abdomen, can strain your back and increase lumbar lordosis, an excessive inward curvature of the spine. Weight gain also causes some pregnant women to develop low back pain. Obesity also speeds up lumbar disc degeneration that often occurs with aging.

A recent study showed that even adolescents who are overweight are susceptible to low back pain and disc degeneration and an elevated body mass index (BMI) was significantly associated with increased severity of disc degeneration.

4. Get the firmest mattress you can find: Several studies suggest that people who suffer from low back pain actually benefit more from a medium-firm mattress. Why? If a mattress is too firm, it won't support the body evenly and may cause discomfort at the heaviest points like hips and shoulders. If the mattress is too soft, a sleeper could sink into the bed and have a harder time moving, which could cause stiffness and pain in the morning.

Having a slightly softer mattress places less compression on your body and may grant you a better night's sleep.

5. You need a back operation: Unless your pain is unrelenting and no form of treatment seems to work, or you develop a serious neurological deficit, such as a foot drop, you shouldn't rush to surgery. Many common back problems, even those that cause severe pain, can be helped with conservative treatment.

Not everyone that undergoes surgery is happy with the end result. A 2009  survey of almost 1000 consumerreports.org subscribers who had undergone surgery for low back pain found only 60 percent said they were completely or very satisfied with the results of their operation. In comparison, 82 percent of the people who had hip or knee replacement surgery in a 2006 survey said they were completely or very satisfied with the results.

6. Painkillers are more effective than hands-on treatment: In a Consumer Reports Health Ratings Centre 2009 survey of more than 14,000 subscribers who experienced low back pain over the previous year but never had back surgery, hands-on treatments were rated very helpful by sufferers. Fifty-eight percent of survey respondents favored chiropractic treatments, while 48 percent liked massage and 46 percent preferred physiotherapy. 

Of those patients who had taken prescription medications in the previous year, 40 percent said they were helped a lot by nonsteroidal anti-inflammatory drugs and 43 percent by muscle relaxants.

7. It matters how you lift: Well, yes and no. While the advice is sound and it's better to: bend at your knees, not at your waist; lift using your leg muscles; tighten your abdominal muscles; and hold the object close to your body, if you have a known back problem, like a herniated disc, it's best to avoid strenuous lifting entirely.

It's fairly common for me to see return patients who get into trouble because they continued to lift heavy weights at the gym, moved furniture, or shoveled snow.

8. Get a scan as soon as possible: Immediate or routine imaging of lumbar spines in patients with low back pain does not improve outcomes, in fact, it may make things worse for you. How? A CT scan increases your exposure to radiation, and a MRI scan may lead to unnecessary surgery. For example, lumbar imaging in America is growing at an alarming rate and some experts believe it correlates with a nearly three-fold increase in surgery rates over the past decade.

When should a scan be ordered? If you are experiencing fever, leg muscle weakness or wasting, a change in bowel or bladder function, have a history of cancer, or pain associated with a recent trauma.

Any questions, please send me an email.

Matt

A 2011 case study suggests that chiropractic adjustments may alleviate chronic dizziness associated with neck pain.

A 29 year old man had been suffering from cervicogenic (coming from the neck) dizziness for 10 years. His dizziness developed in his 20's after a lifetime of neck and back pain as a result of a car accident he’d been in as child. 

The man had tried a multitude (a big word for a Monday) of both medical and alternative treatments but nothing seemed to work. That’s when he began receiving chiropractic adjustments as part of a case study on chiropractic treatment for dizziness. The man immediately felt less dizzy after just one adjustment and continued to improve from there.

After a short course of treatment, the young man had substantially less dizziness and pain, better neck range of motion and an improved quality of life. Since there were no serious side effects, researchers concluded that chiropractic adjustments were a safe, effective treatment for this patient’s pain.

Although this was just a case study, it verifies research from another study in which chiropractic care combined with other approaches reduced dizziness in 80% of patients. However, it must be said that chiropractic adjustments will only be effective for cervicogenic dizziness.

For Benign paroxysmal positional vertigo (BPPV), the Epley manoeuvre would be more appropriate but happily, equally as effective.

Have a great day (in the pouring rain).

Matthew

The December 2009 issue of the Journal of Chiropractic Medicine included a study that focused on golfers at two different clubs in São Paulo, Brazil. A group of 43 golfers were divided into two random groups: One group received only a stretch program while the second group received the same stretch program in addition to chiropractic care.

All study participants were initially asked to perform three full swing maneuvers, and measurements were made of the average distance they were able to hit the ball for the three swings. Then, depending on which test group they were part of, the golfers went through just the stretching program, or the stretching plus chiropractic.

After participating in just the stretching or chiropractic plus stretching, the participants were asked to repeat the same three swing maneuvers and measurements were taken. This entire process was repeated for a period of four weeks over the course of the study. To maintain consistency, the study noted that the average age, handicap, and initial swing were comparable among all 43 golfers in the study.

The results were clear: After four weeks, there was no improvement in the “full swing performance” (defined in the study as the average distance the golfers were able to hit the ball), among those in the group that only did the stretching program prior to hitting the golf balls. But among those who received four sessions of stretching and chiropractic care, golfers showed a statistically significant improvement in their “full swing performance,” meaning that they hit the ball farther than the stretching-only group.

If you are hoping to improve your rounds of golf, please give us a call.

Tennis and golfers elbow, two of my favourite injuries. Is it strange that I have my favourite injuries, well yes it probably is.

Anyway, most of us have either had tennis or golfers elbow or know somebody who has. So what are they? Simply put, they are a tendon strain/pull/tear. N.B [The terms strain, pull and tear can be used interchangeably for any muscle or tendon injury].

Tennis Elbow

This occurs on the outside of the forearm and is shown on the above picture on the left hand side. Most people who suffer from tennis elbow don't play tennis. It's more likely that they have been typing or using a screwdriver too much. 

Over time the tendon gets irritated, tears slightly and becomes inflamed which hurts, a lot. If tennis elbow is actually caused by tennis, it happens we we over-reach to play a backhand shot. The ball hits the racket and forces the wrist to flex unexpectedly. This pulls the muscles on the outside of the forearm which in turn pulls the tendon resulting in a tear. Hopefully the picture below will help to explain a little better.

Golfers Elbow

This is essentially the exact opposite of tennis elbow. It is shown on the picture at the top of the page on the right hand side. Again, this is rarely caused by golf and is more commonly a problem for people who work with their hands, especially tradesman, gardeners etc.

As with the tennis elbow, the tendon on the inside of the forearm tears slightly and hurts, a lot. If golf has caused golfers elbow, it happens as you swing the club down to hit the ball, especially if the club gets caught in the turf/sand. The arm furthest from the ball is the one that is affected as the wrist is forcibly extended. This pulls the muscles on the inside of the forearm which in turn pulls the tendon resulting in a tear. The picture below should help explain.

Treatment

If you are unfortunate enough to suffer from tennis or golfers elbow fear not as it can be treated successfully with chiropractic treatment without the need for surgery or cortisone (steroid) injections. 

However, it can take several months to get back to normality, especially if your work/hobbies irritate it. The treatment involves fairly painful muscle and tendon massage with home exercises to keep the muscles and tendons flexible and strong.

Prevention

Whoever said prevention is better than cure probably suffered from tennis or golfers elbow. These problems are so easy to prevent with some simple stretches.

The following stretches should be performed by all tennis players and golfers before they play and anyone who works with their hands. Zoe and I always do these stretches before we start seeing patients, every day.

Hold them for 30-40 seconds and do two of each on each arm.

Summary

• Tennis and golfers elbow are horrible, painful injuries that anyone can get, not just tennis players and golfers.
  

• Chiropractic treatment can fix these issues but treatment hurts and it can take a while.
  

• It's much easier, cheaper and less painful to prevent these problems with simple stretching than to treat them.
  

Any questions please email me: info@tudorcourtchiropractic.co.uk

Happy stretching!

Matthew

Neck and shoulder pain is the 2nd most common problem that people come to see us about. The 1st being low back pain.

There are many reasons why people struggle with this common complaint the two most obvious being stress and work posture. However, along with the Brugger Break, the following stretches can really help.

The key is, do them gently and hold them for a minimum of 30 seconds each.
I would recommend doing 2 of each, 3 times per day. Happy stretching!

MG

Many people have a low back problem that no matter what they seem to do, occasionally just "goes". I am asked on an almost daily basis what can be done to help.

Well, after the initial pain and stiffness have been reduced by your wonderful local chiropractor, the answer to this question is remarkably simple. Master the plank!

The plank is a core stability exercise. Core stability is another way of saying a strong torso. So, in other words, if you have a strong torso or strong core as it's known, you are much less likely to keep re-injuring your back doing innocuous things like twisting and turning.

It is also a good idea to have a strong core if you do a lot of lifting or if you play sport. Actually, everyone should have a strong core as we all do things that our backs struggle with occasionally. 

The simplest way to strengthen your core is by doing the plank. For the average person, I would recommend holding the plank for one minute, three times. You can have a minute or two off in between repetitions. 
However, I would suggest building up to this. Starting out by holding the plank for ten seconds three times is fine. Just increase the time as you get stronger, maybe by five seconds per week.

[For someone who does lots of heavy lifting or plays sport, I would recommend holding the plank for two minutes, three times plus a minute of side planks three times on both sides. If you need a video for side planks, please contact me at the clinic.]

If it is too difficult to hold the plank, even for ten seconds, I would recommend doing a half plank on your knees. Once you can hold a half plank for one minute three times on your knees then step up to the full plank.

Lastly, if the plank hurts your low back, try tilting your pelvis to flatten out your low back a little or perhaps lift your backside a little higher. If it still hurts, stop doing it and contact me at the clinic. The plank should help your back, not hurt it.

The video below shows you how to perform the plank. However, I wouldn't worry too much about the breathing. Just get into the position and breath normally.

Thanks for reading and happy planking!

Matthew

Football fever is gripping the nation (and the world!) with the World Cup 2014 kicking off yesterday. But did you know about the benefits of chiropractic for footballers?

You may not be a professional footballer (yet!) but an injury can be just as devastating to your season. Keep up with the professionals and complement your training with regular chiropractic adjustments. Top teams, including Manchester United, depend on chiropractic treatment before and after training and matches – to promote faster recovery, and make sure they are at their best. It also reduces risk of injury.

AC Milan have reaped the benefits of a chiropractic-led approach to training. Since 1998, Dr Meesermann has implemented a chiropractic routine that saw the injury rate reduce by 90% in the first year, and pharmaceutical use reduced by 94%. The squad greatly reduced in size as there was much less need for rotation. Very impressive for a squad with an average age of 29.

Chiropractic care can help with treating injury – but it’s much better to prevent injury by making chiropractic a regular part of your training. Find out more about how chiropractic can benefit your training by calling Tudor Court Chiropractic today.

Over the years, I have lost count of how many times patients have told me that when they wake up in the mornings, their backs are stiff and achy. This is an extremely common problem.

In a recent survey of 2400 people by the British Chiropractic Association, 83% said they felt stiff or achy when they got up in the morning.

"Is there anything I can do about it" I hear you cry. Well yes, as a matter of fact there is.

If I haven't already given you these exercises to do, then please do give them a go. I would recommend 20 repetitions with each leg holding the stretch for 2 seconds each time.

With the double leg back stretch, I would again recommend 20 repetitions holding each stretch for 2 seconds each time.

The best time to do these stretches is as soon as you wake up in the morning, before you get out of bed. Of course you can do them as often as you like as long as they don't cause you any pain.

Please pass this on to anyone who you think it may help.

Happy stretching!

MG

The United Chiropractic Association (UCA) is celebrating the spine by holding      a nationwide Spinal Awareness Week on 12-16 May.

Our spine is an amazing thing; it’s what holds everything together! So it’s important we take
care of it. As part of Spinal Awareness Week, we are
providing some top tips on how to keep your spine in tip-top shape. The good news is that in a
lot of cases, the wellbeing of our spine and health is in our own hands; we might just have to
tweak some of our habits.

The key to a healthy spine and, therefore, a healthy you, is the ‘P’ word: Posture. Posture has been an overlooked factor in our health in the past but research is helping to raise awareness about its importance.

We will be raising awareness about the danger of forward-leaning posture – the habit of dropping the head forward and rounding the shoulders while using mobile devices.

Studies suggest a link between forward-leaning posture in older people and hyperkyphosis, which is associated with pulmonary disease and cardiovascular problems. Those with hyperkyphosis have greater risk of mortality than those without.

The implication of this is that they are at risk of a lower life expectancy. Why? UCA executive member Estelle Zauner-Maughan explained: “When someone drops their head forward and rounds their shoulders, it becomes impossible for them to take a full breath in because of the restriction through the muscles and because the ribs can’t move properly. So the heart and lungs can’t function to their full effectiveness. Research is suggesting that the decrease in life expectancy comes from this.” 

However, before you run for Beachy Head, remember that your posture can be improved simply be exercising some self-discipline.

The Brugger Break, also known as the Brugger relief position is an exercise that is brilliant for desk workers as it reverses the effects of sitting at a desk for long periods. It is a quick exercise at only 10 seconds duration and is easy to perform. When performed regularly (every 20 minutes) it can be on of the answers to the nagging question “how can I improve my posture?”

Here is how to perform it:

i) Sit forwards onto the front edge of your seat

ii) Spread your legs out to 45 degrees each side and lean forward slightly so that your body weight is distributed in to your feet as well as your back.

iii) Extend your arms and then pull them back and down behind your body with your thumbs turned outwards and palms open.

iv) Tuck your chin straight back in to your chin (essentially giving yourself a double chin)

v) Push you chest forwards

vi) Take a deep breath in… then out, as you are breathing out push your chest even further forwards, remember to keep your hands back and to the sides behind you.

vii) Hold the out breath for 10 seconds and then return to work.

viii) Set a timer or write yourself a post it note reminder for on your computer so that every 20 minutes it can be performed.

It only takes 10 seconds and it will improve your posture, decrease your chance of back pain and aid any on-going treatment you are currently receiving.

Happy Brugger Breaking!

MG