Holidays are a wonderful time of year – where we all try to wind down and relax.  And for many this involves a sunny destination, with a lot of lounging on sunbeds, reading or sunbathing and generally sitting or lying around for up to two weeks.  

Finally, don’t stiffen up on route!  If you’re flying or driving for any length of time, pop a rolled-up jumper or travel pillow in the small of your back for lumbar support.  Move as much as possible – taking a break if you are driving or stand up and walk around if you’re flying.  Simple exercises in your seat will help, such as buttock clenches, shoulder shrugs and foot circles.

If you have any niggles or concerns, book in for a spine check with a chiropractor, or to loosen up through the back and neck for more comfortable traveling, book in for one or two deep tissue massages before you go.

Radial Shockwave Therapy
If you happen to suffer from either of the above, you may find that treatment with Shockwave may help. ​

Extracorporeal Shockwave Therapy treatment is a highly effective treatment for all of the conditions listed BELOW.

• Plantar Fasciitis
• Shoulder Tendonitis
• Tennis and Golfers Elbow
• Achilles Tendinopathy
• Trochanteric Bursitis
• Patella Tendinopathy (Jumpers Knee)
• Medial Tibial Periostitis (shin splints)

Maintaining flexible and healthy feet so that you can enjoy your lifestyle as you age requires a little extra care. Implementing some good foot wellness habits at home, will pay benefits on the journey ahead. To help you, our Foot Health practitioners Louise and Fay have put together some simple tips for looking after your feet.

• Make sure you keep your feet clean. You should aim to wash them every day in warm, soapy water to keep them looking and smelling fresh. Soaking them for prolonged periods on a regular basis could do more harm than good, this can wash away the natural oils your body produces, leading to dry, cracked skin and other issues.
• Use a foot file or a pumice stone to gently remove any hard skin or calluses that are building up in high pressure areas, like on the balls of your feet or your heels. Do be gentle, though. Excessive filing can work through and damage the new skin underneath.
• After washing your feet, dry them well to avoid moisture lingering. Concentrate especially on the areas between your toes, where constant dampness can help promote the growth of fungal infections, like athlete’s foot.
• Look after your nails. You should always trim them across in a straight line; never try to shape them at an angle or round them. If you do this, you run the risk of the nails growing at an uneven pace and causing ingrown toenails, a painful condition that can result in inflammation, bleeding and even infection.
• If you are prone to dry skin, use a moisturising cream on your feet regularly – but avoid the areas between the toes.

Take Care When Shoe Shopping

One of the biggest causes of foot problems, as we mentioned, is wearing badly fitting shoes or fashion shoes that force your feet into tight toes and the like. But socks can also cause harm. Make sure you buy the right size – too large and they may bunch in areas around your feet and rub. Too small around the ankle or in the toes, and they may result in reducing the blood circulation.

In terms of shoes, always wear the right kind for the type of activity you’re doing – so get specialist advice if you exercise by running or walking long distances, for instance. If you must wear high heels, try and limit the time you spend in them. Varying the height of heel, you wear can also help.

Finally, one last handy hint: if you’re going shoe shopping, go in the afternoon! Your feet naturally swell as the day goes on, so afternoon shoe shopping helps you choose a pair that are comfortable all day long.
If your feet are feeling neglected and unloved, perhaps a visit to our Foot health clinic will get them feeling and looking good! Treatments are available on Tuesday, Wednesday and Thursday 8.30 – 5pm.

​Call our reception team to find out more!

1. Bring a large pot of water to the boil and salt generously. Add the linguine and cook until just al dente. Drain, reserving a small cupful of the cooking liquid.

2. Meanwhile, heat a griddle pan until it is as hot as you can get it – it should be too hot to hold your hand over comfortably. Wash the asparagus, shake off the excess liquid and put on the griddle. Drizzle with a little olive oil and grill for 3–4 minutes on each side. Remove and slice each spear in half on the diagonal.

3. Melt the butter in the pasta pan then add the lemon zest. Turn the heat down as low as you can, then whisk the lemon juice and egg yolks into the butter, until you have an emulsion. Add some of the reserved pasta liquid, a tablespoon at a time, until you have a sauce the texture of single (light) cream – it should be silky-smooth and just coat the pasta when you add it without being cloying. Add the pasta and asparagus to the pan and toss to coat in the sauce.

4. Serve with plenty of black pepper and the cheese shaved over the top.

Here’s one I made earlier! https://youtu.be/BF7eYnubh-g
​Enjoy!

​What if back pain disturbs your sleep? Does your sleeping position help, or does it contribute to your pain and poor sleep? Our Clinic Director, Kristine Hagen offers some advice.

1. Sleeping on the back with knee support
Lying on the back is usually considered to be the best sleeping position for a healthy back.
This position evenly distributes weight the full length of the body’s largest surface. It also minimizes pressure points and ensures good alignment of the head, neck, and spine. It makes breathing an easier task – don’t forget – we breathe the volume of an Olympic swimming pool every 24 hours, so a lot of this breathing work is done whilst you are asleep.
Placing a bolster cushion under the knees can provide additional support and help maintain the natural curve of the spine.
To adopt this sleeping position:
Lie flat on your back facing the ceiling and avoid twisting your head sideways.
Position a pillow to support your head and neck.
Place the bolster cushion under your knees.
For extra support, fill in any other gaps between your body and mattress (such as beneath the lower back), with additional pillows. 

3. Sleeping in the foetal position
Lying on the side with the knees tucked into the chest reduces bending of the spine and helps open up the joints. This is particularly helpful for those who have wear and tear (osteoarthritis) in the bottom of their spines.
To adopt this sleeping position:
Get into bed and carefully roll on to one side.
Position a pillow to support your head and neck.
Draw the knees up towards your chest until your back is relatively straight.

4. Sleeping on the front with pillow under the stomach
Lying on the front of the body is usually considered the worst sleeping posture. However, those who habitually turn to sleep on their front may also want to try hugging a large pillow against their chest and stomach to aid sleep and keep their back aligned.
Sleeping on the front may also benefit some people with a herniated disc (those who struggle to bend forward). This position can also help people with acute facet joint irritation.
To adopt this sleeping position:
Get into bed and roll on to your front.
Place a slim pillow underneath your abdomen and hips to raise the mid-section.
Use a flat pillow for your head or consider sleeping without one.

5. Sleeping on the front with the head face down
Often or not, when you sleep on the front, your head is usually turned to one side. This places further stress on the neck, shoulders, and back.
To avoid this, place a firm pillow or tightly rolled-up towel to prop up your forehead, allowing room for you to breathe. This should be done in addition to placing a pillow under your stomach.
To adopt this sleeping position:
Get into bed and roll onto your front.
Place a slim pillow underneath your stomach and hips to raise the middle of your body.
Place a pillow or rolled-up towel under your forehead to create adequate breathing space between your mouth and the mattress.