Heat vs Ice

So, where do we start, heat or ice? 

Heat and ice have been used for many years to treat pain and to reduce swelling,              and many people find them very effective. 

You'll often hear people say, "use some heat cream" or "put some frozen peas on it"

When and why? 

We've put together some top tips on when best to use heat and ice. 

• Ice is an effective and natural pain killer and anti-inflammatory.
• Ice should be applied over the inflamed area in the acute or early stages of your problem.
• Whenever you experience swelling, redness or sharp/stabbing pain it is generally considered best to apply ice.
• Repeat until symptoms ease usually for 24 – 48 hours. 
• Following this you should alternate with ice and heat. 
• Apply heat for about 20 minutes and then follow with 20 minutes of cold.

Precautions when using heat and ice.

Do not use heat or cold packs:

• Over areas of skin that are in poor condition.
• Over areas of skin with poor sensation to heat or cold.
• Over areas of the body with known poor circulation.
• In the presence of infection.
• Also, do not use ice packs on the left shoulder if you have a heart condition. 
• Do not use ice packs around the front or side of the neck.

If you have Diabetes you can, over time, develop nerve damage, which means your sensation to hot and cold may not be as accurate as it once was. Check your skin every few minutes for any sign of irritation and limit heat and ice sessions to 10 minutes at a time. Always put layers of fabric between your skin and the source of heat or cold. Doubled-up towels work well.

Ice causes a longer-lasting effect on the circulation than heat,. Also, the painkilling properties of ice are deeper and longer-lasting than heat.

Both heat and ice can be re-applied after an hour if needed.

Heat is an effective therapy for reducing muscular tension and pain and is best used 

AFTER the initial inflammation has subsided.

N.B. If you do not have ice immediately available, then use a pack of frozen peas or similar. ALWAYS wrap heat and cold packs in a towel to prevent further injury. 

We sell Wheaty Warmers and Cold Packs.

You can purchase them in Reception.

If in doubt or you need further information speak to your practitioner or contact us on....

01270 629933 email info@weaverhouse.com

Time to Change

When do the clocks go back? 
The clocks go back at 2am on Sunday October 29th this year to mark the end of British Summer Time, this means days get shorter and night sets in earlier. This is a  good time to evaluate your sleep hygiene and make sure you're getting enough sleep.

Do you sleep well?

Sleep hygiene is an important daily task that everyone should consider as vital to overall well-being. Not taking care of our sleep hygiene can be damaging to our health and could contribute to accidents, anxiety and mood changes, weight gain, and much more.

What can be done to improve your sleep hygiene?

• Environment: Make sure you have a quiet, darkened room with no light sources. The ideal temperature for a good night’s sleep is roughly 18C. If you are unable to control the noise or brightness of your room then earplugs and an eye mask are easy things to try.
• Sleep Routine: Set a regular bedtime and wakeup time that is the same every day. It is important to get into sync with your body’s natural sleep-wake cycle.
• Bedtime Routine: Create a routine to run through at night as this will help your body recognize that it’s time to unwind. For example: 30 to 60 minutes before bed, read a book, or take a relaxing warm shower or bath. Any activity that will not make you more alert can help.
• Avoid: caffeine, nicotine, alcohol, energy drinks or any stimulus as well as food leading up to sleep.
• Avoid using: using computers, tablets, phones and televisions. Blue light from these devices affects the release of the sleep-inducing hormone melatonin. 
• Exercise regularly: Physical activity improves sleep quality and increases sleep duration. Exercise also helps with prevention and management of chronic disease, reduces stress, gives you more energy and helps control your mood.
• Get a massage: Massage has been shown to potentially improve sleep and lead to relaxation.
• Get your stress under control: Meditation, mindfulness, and deep breathing exercises have been shown to help manage stress levels.
• Napping: Try to avoid napping throughout the day, but if you really need one, keep it to 30 minutes and aim for earlier in the day.

HAPPY SLEEPING! 

If you would like to discuss any aspect of sleep or health, please call us on 01270 629933 or alternatively email info@weaverhouse.com

Our Winter Newsletter is now available!

Our Winter Newsletter is now available and contains news and valuable information from our practitioners for the upcoming Winter season.

If you have any suggestions for topics you would like covered in the newsletter or to ensure you receive the latest copy emailed to you 'fresh off the press' please do let us know, either by email at: info@weaverhouse.com or call us on 01270 629933 or even come and talk to our friendly Reception team in person!

Have a read of our Winter 2017 newsletter here Winter Newsletter

Heads Up! Do you have Tech Neck?

Maybe you do and you don’t even know it.

Many of us are obsessed with our mobile devices. 

The technology we hold in the palm of our hands not only keeps us connected, but is a portal to the universe. There’s virtually nothing that can’t be done on your phone or computer these days.

That’s pretty cool. What’s not cool though is the deviation it’s causing in our necks, spines and shoulders. This compromised posture is being called “tech neck” and is a direct result from us looking down at our devices too much.

Take a look around you next time you’re out. How many people are actually looking where they’re going or even looking at each other.

What is Tech Neck?

It’s a current and common condition that is caused from looking down at our devices too much throughout the day, which causes you to round your shoulders and push your head forward. You may feel it with a stiff neck, knotted shoulders and headaches.

Osteopaths say that this unnatural posture strains muscles in the neck and chest area and, left unaddressed can increase the risk of pinched nerves, bone spurs and degenerative disk disease.

If you're addicted to your smart phone and find yourself looking down more than you did in the past, it might be worth evaluating your current posture.

Osteopathy can help you

Call us to book a FREE Check. This is a 15 minute, no obligation consultation, which will give you an opportunity to discuss any concerns you may have. 

Call us on 01270 629933 or email info@weaverhouse.com