All posts by Sophie Merritt-Drew

Knee pain may be the result of an injury, such as a ruptured ligament or torn cartilage. Medical conditions — including arthritis, gout and infections — also can cause knee pain. Many types of minor knee pain respond well to self-care measures. Here are 5 ways to help soothe knee pain without surgery.

1. Chiropractic adjustments

Knee pain can be reduced with chiropractic adjustments. This method involves using the hands to adjust, massage or stimulate the knee. There are usually several angles of approach when it comes to treating knee pain this way. Some common synergetic treatments include using ice to reduce inflammation around the joint and some soft tissue massage to help improve the knee’s range of motion.

2. Weight loss

Knee pain is one of the most common complications of being overweight or obese. If you’re among the millions of people who experience knee pain, even a small amount of weight loss can help reduce pain and lower the risk of osteoarthritis (OA). Those extra pounds increase the stress on your knees, which in turn can cause chronic pain and lead to other complications such as OA.

3. CBD oil

People use CBD to help treat a variety of ailments, including pain. According to Healthline, CBD oil interacts with two receptors, called CB1 and CB2, which can help reduce pain and the effects of inflammation. CB2’s involvement in immune system could help explain why CBD oil may be helpful in people with inflammatory autoimmune forms of arthritis, like rheumatoid arthritis. Although there has not been a massive amount of studies on this subject, many health experts agree that CBD oil helps with pain management.

CBD can be taken as a liquid, a tincture, in capsules, or applied topically. You can take the capsules orally, add the liquid to foods or drinks, or apply creams with CBD to affected joints.

4. Physical therapy

You might feel like the last thing you should do is get on your feet and move your joint around. However, often physical therapy (PT) is what your doctor suggests to get your strength back and put you on the road to recovery.  This involves doing specific stretches and exercises under the guidance of a licensed physical therapist. These exercises may relieve tension or help strengthen specific areas to help relieve pain and make your body feel and move better.

Some things you might need are:

• Stretches and exercises
• Ice and heat
• Ultrasound massage
• Electrical nerve or muscle stimulation

5. Correct footwear

Good supportive shoes allow your foot to move more naturally as you walk, and help to maintain balance. Most importantly, picking the right shoes, whether it be trainers for running or heels for a party, is crucial for achieving proper foot and knee alignment, and correctly distributing stress through your knee joints during activity. Wearing improper footwear can change the stress placed on your knees, leading to injury and pain. Everyone’s feet are different, and therefore, choosing proper footwear is determined on an individual basis.

If you think your shoes may be the cause of your knee pain, don’t wait, because further complications can occur as a result.

Every parent wants the best for their child, especially when it comes to health. Children go through developing stages and each one has an impact on their bones and spine, from the first lost tooth to the last sport injury. It’s important to check in with kids about how their back feels and get a check-up if they think that something doesn’t feel right. Just like going to the dentist for a check-up, a chiropractor will check your child’s spine for any misalignment or imbalance, and the aim is to restore the child’s natural posture and health.

There are ways to prevent children from experiencing back pain during their developing years, and it all starts with being physically active and how they carry their school rucksack. Here are four tips to safeguard your child’s spine:

1. BAG IT LIGHT: school bags are often filled with more than what a child really needs. Backpacks are the best bags because they spread the weight evenly on each shoulder. Try to keep the backpack to a light/medium weight, filling it only with what is required. Remember to adjust the straps so that the bag so that weight is evenly distributed and the child’s spine doesn’t have to compensate.
2. WALK ON AIR: supportive footwear is essential to maintain a healthy posture. Soft-soled shoes that have good inner arch support will keep the kid happy and balanced. It is worth considering replacing the insole that comes with the shoe (which are normally of low quality) with a soft supportive insole. This will usually make a difference to the aches and pains that a child may feel late in the day after being on their feet for most of it.
3. EXERCISE: 21^st century kids tend to spend more time in front of a screen compared to older generations, lowering the time spent being physically active. It would be ideal to set aside the same time that a child spends sitting in front of a screen, to time being physically active. Dance or run breaks are great family activities.
4. GAMING POSTURE: Videogames tend to distract your kid from maintaining a comfortable posture while playing. If your kid is playing with videogames make sure their spine is supported while doing it.

The primary factors that can cause or worsen pain include poor posture, injury, too little (or too much) activity, and specific conditions such as arthritis. However, what you eat can also help to manage or relieve pain, or even prevent it injury in the first place.

Here are some of our top nutrition tips for managing pain.

1. Ditch the processed foods

Processed foods generally refers to most things that come in a packet with a list of ingredients: from biscuits to ready meals to breakfast cereals. They often contain little in the way of naturally occurring vitamins and minerals. They may worsen inflammation and pain because they contain higher levels of unhealthy fats – in particular, processed omega-6 fats and ‘trans’ fats, which have pro-inflammatory properties. They often contain quickly absorbed sugars or refined carbohydrates too, which may exacerbate inflammation when consumed in excess.

In contrast, ‘real’ foods are as close as possible to how they are found in nature. They can include whole vegetables and fruit, nuts and seeds, whole grains, fish, eggs and meat (whole cuts, not ‘deli’ or processed meats). These foods naturally contain higher levels of nutrients that can help reduce inflammation and pain, such as those we’re going to look at in more detail below.

2. Eat magnesium-rich foods

One of the nutrients that may help to manage pain and inflammation is magnesium. Magnesium helps our muscles to work normally, including helping them to relax, which in turn helps to avoid or relieve muscle tension that can contribute to pain. This mineral is also important for the nerves.

Magnesium is found primarily in whole unprocessed plant foods – especially green leafy vegetables such as spinach and kale, seeds and nuts, and whole grains including rye and buckwheat.

3. Include oily fish

Oily fish such as mackerel, salmon, sardines, herring and anchovies are high in omega-3 fats. These fats have anti-inflammatory properties and therefore may help to manage pain. The specific omega-3s in fish (EPA and DHA) can be more beneficial than the types of omega-3 found in seeds such as flax seeds.

Aim to eat a serving of oily fish around three times a week. These can include tinned sardines and salmon as long as they do not contain added vegetable oils (olive oil is fine). Note that ‘omega-3 fish fingers’ are not a good source of omega-3 fats – stick to the real thing!

4. Get plenty of vitamin C

You may know vitamin C for its role in the immune system. But in fact the primary role of vitamin C is in making collagen – a protein that forms the basic structure of most of the body’s tissues, including the bones, joints and muscles. If your body can’t make collagen properly, these tissues will lose strength and function, contributing to not only day-to-day pain but also potentially painful conditions such as arthritis and osteoporosis.

Eating a variety of vegetables and fruit is the best way to get enough vitamin C. Although ‘five-a-day’ is the well-known recommendation, we should be aiming for at least seven portions a day, primarily of vegetables, in order to get good amounts of vitamin C and antioxidants. Some of the best sources of vitamin C include peppers, kale, broccoli, kiwi fruits, Brussels sprouts, watercress and red cabbage. If you can, get your veg and fruit from a local producer (e.g. a farmer’s market) as it can lose its vitamin C when it’s stored or transported for long periods of time.

5. Include anti-inflammatory spices

The spices ginger and turmeric in particular can have anti-inflammatory and pain-relieving properties. Use fresh ginger and powdered turmeric in your cooking whenever you can, make fresh ginger tea with a grated thumb-sized piece of ginger. If you have a good vegetable juicer you can even make fresh ginger juice to sip on – but watch out, it’s strong!

6. Try avoiding nightshades

The ‘nightshade’ or solanaceae vegetables may worsen inflammation and pain for some people. These are aubergines, tomatoes, potatoes (not sweet potatoes), and peppers – including chillis and all types of chilli powder (cayenne, paprika etc.). If you’ve implemented the other changes for at least three months and not noticed a significant improvement in your pain, then try eliminating the nightshade vegetables.

7. Consider eliminating gluten

Gluten is a protein that’s found primarily in wheat, barley and rye. The most severe reaction to gluten is coeliac disease, where the sufferer has to avoid gluten for the rest of their life. But some people who do not have coeliac disease may also react to gluten in a less severe way, which can contribute to inflammation in the body. If you’re cutting out gluten it can be best to work with a nutrition practitioner (e.g. a nutritional therapist) for support to make sure you’re not missing out on any nutrients.

Aloe Vera is a succulent plant species of the genus Aloe and people have used it for thousands of years for healing and softening the skin. There are no regular foods that contain aloe vera, so it must be taken in supplement or gel form. 

Benefits of using Aloe Vera on your skin: 

You can apply Aloe Vera juice directly on your face as its molecular structure helps heal wounds quickly and minimises scarring by boosting collagen and fighting bacteria. The gel contains antioxidants, enzymes, and Vitamins A and C, and it is highly anti-inflammatory, Aloe Vera can help treat burns, acne and dry skin.  It is also known to work best on superficial surface acne rather than cystic or deeper acne. Research backs up the ancient use of topical Aloe Vera as a skin treatment, at least for specific conditions. Studies have shown that Aloe gel is beneficial for skin conditions such as: 

• Psoriasis
• Seborrhea
• Dandruff
• Minor burns
• Skin abrasions
• Skin injured by radiation
• Acne

Eating Aloe Vera: 

Aloe Vera juice is a rich source of antioxidants, which help fight free radicals. This lowers oxidative stress on your body and reduces the risk of chronic conditions such as diabetes and heart disease. Aloe Vera juice is also an excellent source of Vitamin C.  The easiest way of getting Aloe Vera for consumption is to peel away the skin of the plant and crush the meat inside to eat in its purest form. 

Drinking Aloe Vera: 

Aloe Vera is extremely hydrating. By drinking it in the morning on an empty stomach, you’re providing your body with a boost of fluids first thing. This will help your system to push out toxins and clear your body of impurities that might otherwise have adverse effects. Another common use for Aloe Vera juice is for the treatment of IBS and constipation. The laxative compounds found in Aloe Vera are called Anthraquinones, and they work by reducing intestinal water absorption. This compound is found in the natural latex of the plant.

Oral Supplement:

Also taken in supplement form, Aloe Vera pills can improve digestion, decrease inflammation and inhibit bacterial growth.  Aloe Vera is available as tablets, capsules, gels and ointments. You can also sometimes find it in health drinks and as an ingredient in cosmetic products and hand sanitizers.

Whether it is for entertainment, education or work, people often spend countless hours weekly in front of digital screens.

Since the beginning of the COVID-19 pandemic, there has been an increased dependency of digital screens. They allow friends and family to stay connected and for employees to work from home.

However, now that COVID-19 vaccines are allowing people to gather in-person again and go back to the office, you might consider spending less time on your screen to improve your wellbeing.

Many people are unaware of the number of ways excessive screen time can cause health risks. By reducing your time spent on tech, you’ll experience benefits like:

1. Boost your physical health.

Physical activity is essential for your health – however your phone and computer could be cutting into your exercise time.

Reducing screen time can improve your physical health by:

• Freeing up more time for exercise and socializing
• Improving sleep
• Reducing eye strain
• Avoiding headaches
• Helping prevent obesity and conditions related to excess weight

2. More time for leisure activities.

Disconnecting from your phone and going outside or doing an activity you enjoy can be a tremendous mood booster. It can improve your well-being and make you feel more satisfied with your day.

Having fun and exploring the world is an important part of living. Instead of dedicating so much time to digital screens, encourage yourself and your family to try new activities. Perhaps go for a walk in the park, a bike ride, visit your local museum or explore a nature trail. Activities that don’t involve your devices can be just as fun.

3. Make social connections.

Social connections can decrease anxiety and depression, help us balance our emotions, encourage higher self-esteem and empathy and improve our immune systems. By neglecting our need to connect, we risk our health.

4. Improve your mood.

If you are steadily providing your brain with new information to manage until right before you sleep (scrolling through social media, reading from a kindle), then your stress levels are going to be high. Studies have found that stopping screen time a few hours before sleep resulted in reduced levels of anxiety and stress. This will also often lead to waking up happier.

5. Build a community.

Being a part of a community and wanting to feel connected to others is human nature. Feeling a sense of belonging and being social is a good way to manage your stress. Having support and feeling that you are not alone can help you manage difficult times in life.

There are many ways to get connected, consider these ways to get involved: Turn off electronics during meals or family time to eliminate distractions. Find events in your community (Volunteer, join a sports team, etc.) or plan a family fun day (game night, BBQ, etc).

Technology is undeniably a great tool, but it can interfere with your wellbeing and make you feel disconnected from the people around you. Taking a break from digital screens frees up more time to be active and enjoy time with loved ones. Why not give it a try?

Summer time has arrived and with it the added need for us to take extra care of our necks, backs and spines to avoid pain and injury…

If the arrival of sunshine has caused you to pack away your winter jumpers and, instead, pull out your racket, shin pads or helmet for a bout of summer activities, remember to take note of these simple steps to ensure you steer clear of any unwanted pain and discomfort.

RUNNERS can avoid injury by regular stretching of the tendons and wearing good shoes with shock-absorbing features.

RACKET-SPORTS PLAYERS should be wary of playing through the pain of Tennis Elbow. Tennis Elbow is in fact an overuse injury, caused by repetitive movements at the wrist forcing the thumb outwards and the palm upwards. Continuing to play will only exacerbate the problem.

GOLFERS are particularly prone to lower back injuries. Graphite clubs and soft spiked shoes will help absorb the shock which can bring on back injury. Your chiropactor can suggest appropriate warm-ups and exercises, and help you work on an alternative swing.

GARDENERS commonly suffer from aches and pains, but they can avoid lower back trouble by kneeling on one leg rather than bending from the hips, keeping the back hollow whilst digging, and varying tasks throughout the day to avoid repetition injury.

DIY, like gardening, is often far-removed from everyday activities. When the sun is shining many will want to get out in the garden and get on with the long list of DIY jobs that have piled up over the winter months. Enthusiasts often injure their back by inhabitual exertion, so when lifting, take the weight on bent legs, keeping the back straight.