Christmas is right around the corner but have you been naughty or nice this year?
In this post we’re talking you through our naughty and nice list for your body to help keep you injury free this festive season. Ho ho ho, here we go!
NAUGHTY – Unsupportive Winter Boots
When it starts getting chilly outside it’s a natural move to dig out the warmer, winter footwear. But could you unknowingly end up on the naughty list when it comes to self-care for your feet? The potential issues when it comes to wearing UGG boots is the absence of any arch support. In previous blogs we have covered plantar fasciitis and the dangers of flip flop season but wearing unsupportive footwear day in, day out could potentially lead to foot problems such as plantar fasciitis. If flip flops are the summer footwear risk then soft sheepskin boots are almost certainly their winter equivalent.
NICE – Treating yourself to Bespoke, Custom Fitted Orthotics
Over 75% of the population suffer from mal-alignment of the foot, such as over-pronation or excessive supination. The effects can be felt throughout the body, whether in muscle and joint pain or more serious injury. A foot with poorsupport is like a building with poor foundations. The lack of support can lead to problems not only in the foot itself, but also in the rest of the body such as the knee, hip, back, etc. The sole of the foot is the primary method of supporting and propelling the body. Ensuring it is correctly supported is of utmost importance.
Here at Bradley Physio we offer an individual orthotic fitting service which includes: Biomechanical assessment – the cause for your problem will be explained after a detailed analysis of your foot posture including any excessive pronation or supination. You will be fitted with Bespoke, Custom Fit Orthotics to support your feet, reduce discomfort and improve performance.
NAUGHTY – Too much texting
Maybe you got a new phone or games console for Christmas. Either way lots of repetitive thumb motion can lead to injuries like DeQuervain’s tenosynovitis. This is basically where the tendons at the base of the thumb get inflamed, usually as a result of overuse. You might experience pain when gripping/grasping, lifting, twisting the hand. There might be some tenderness and swelling at the base of your thumb too. So take a break from texting and get out and do a bit of good, old fashioned face to face socializing with the people around you this Christmas.
NICE – Staying Active
We all love Christmas dinner and whether it’s the chocolate from your advent calendar or the box of Celebrations, our inner chocoholic tends to jump out this time of year. And there’s absolutely nothing wrong with treating yourself! But staying as active as possible and being consistent with your nutrition overall to help maintain a healthy weight is a way of showing your heart and joints some love. Messier et al (2005) conducted a study with 142 sedentary overweight folks with osteoarthritis and found that weight-loss of even 1kg resulted in a reduction of over 40 Newtons of compressive force on the knee joints. More than 5 million deaths worldwide are attributed to physical inactivity. In the UK alone it causes one in ten premature deaths from coronary heart disease, and one in six deaths overall. Evidence shows keeping physically active can reduce the risk of heart and circulatory disease by as much as 35% and risk of early death by as much as 30%. So enjoy your food but show your heart and joints some love by keeping active and staying consistent with what you’re eating generally.
NAUGHTY – Sitting on the couch for hours on end
Home Alone, Elf, Bad Santa, you name it, there’s going to be hundreds of Christmas movies coming at you, potentially confining you to the couch for hours. There’s no problem with sitting, there’s just a problem with staying there for a prolonged period of time without moving. So if you want to avoid that achy lower back this Christmas, do yourself a favour and take frequent movie breaks. Go and do some squats while your making a brew. Even better, wrap up warm and go for a walk with the dog, stick some tunes on and throw some shapes, it doesn’t really matter as long as you MOVE. If you don’t use it you lose it.
NICE – Warming Up to Workout
When it comes to working out you don’t want to spend ages farting around to warm up before you even start exercising! But if you’re training outside in this weather or if your gym is more like a freezer, it’s really important to get warmed up first to prevent likelihood of injury. Doing a basic heart rate raiser to kick things off (ideally something low to no impact and minimal to no resistance so you can keep moving to get your pulse up). This will go a long way in raising your body temp and driving some nice oxygen rich blood flow to those muscles, getting them ready to work at to their best potential.
Merry Christmas from everyone at Bradley Physio!
