Category: Physical Wellbeing

Thumper Massagers are ‘at home’ massage tools, which have been created with convenience and accessibility in mind. They are handheld devices which use percussive action to work into muscles and are designed to help loosen any muscle tension and tightness being experienced. You can use Thumper Massagers to provide massage treatment on yourself or on another person. They’re great as a quick fix or a top up treatment, in between your usual physical therapy schedule.

We have selected two Thumpers from our healthcare product provider, Physique which we think will be best suited to our clients, based on your questions and your treatment requirements. Should you wish to buy either of these Thumpers, the links are below and a 10% discount is available to Body Mechanics’ clients.

We hope this review will help you make an informed decision about how and which Thumper Massagers may be of benefit to you.

Headaches are a common ailment, which will have been experienced by most people at some point. In fact they’re so common that we often don’t give them the proper attention they deserve - we may ‘pop a pill’ or ‘sleep it off’. However, there are different types of headaches and therefore different reasons as to why they occur. It’s worth looking at the factors which may trigger a headache in order to treat it correctly. We give you a summary overview here in this article.

What can cause a headache?

● Dehydration
● Erratic eating patterns
● Food allergies or intolerances
● Stress
● Eye and/or eyesight issues
● Muscle tension and/or tightness
● Injury to the back, neck, shoulders or head
● Poor/incorrect posture
● Lack of sleep
● Illness such as flu
● Menstruation
● Hormone imbalances
● Overconsumption of alcohol or caffeine

These lists are illustrative and not exhaustive.

Different types of headaches

Tension - the most common type of headache, which feels like a tightening or a pressure around the head

Hormone - changes in hormone levels can trigger headaches and can be brought on by menstruation, contraception, pregnancy, menopause or HRT

Cluster - an intense head pain, usually experienced on one side of the head and/or face and eye. Not overly common. Tend to be experienced from middle age onwards. Come on suddenly and can last for several weeks. Can cause changes to the eye, such as redness, watering or swelling, as well as extreme agitation in a person. Cluster headaches have been linked to smoking and genetic predisposition. Seek medical advice as further investigation and stronger prescription medications will be required.

Migraine - moderate to intense head pain, often experienced alongside nausea and/or sickness, brain fog, increased sensitivity to light, sound and/or temperature. Can occur from teens onwards. Can last for hours to days. There are three different types of migraine, which include the previously mentioned symptoms and:

• Migraine with aura - head pain accompanied by the sight of colours or flashes of light
• Migraine without aura - head pain without colours or flashes of light
• Aura without the headache - colours or flashes of light are seen. No experience of head pain.

Seek medical advice as further investigation and stronger prescription medications will be required.

What to do?

Drink Water - try to drink at least 2 litres per day. Ensure you drink enough water to replace any lost through exercise and perspiration, or diuretic drinks, like tea and coffee

Medication - over-the-counter (OTC) painkillers such as paracetamol, ibuprofen and aspirin. Cluster headaches and migraines will require medical guidance for medication.

Ergonomics - ensure you keep your body in neutral alignment wherever possible. Consider how your seating, standing and lying positions affect your posture - do you have the correct support for your body, particularly when sitting and sleeping? Do you work from home - does your workplace set need to be assessed?

Rest and De-stress - take some time to rest and recuperate, allowing the pain to subside

Light Exercise - stretches/yoga, walking or a massage to help alleviate any muscle tension or tightness

Avoid - any food or drink that triggers allergies or intolerances

Test - get regular eye tests

Alternative Therapies - both acupuncture and reflexology have been known to help alleviate pain and headache symptoms

Always seek medical advice prior to treatment and/or consult a pharmacist.

This is a question we get asked frequently at Body Mechanics, so we thought it’d be useful to give you a summary overview.

What are they?

Physiotherapists, Chiropractors and Osteopaths are all physical therapists who look to promote optimal physical health - integrity, function and movement - of the body’s soft tissues, joints and systems.

They can be used to:

• Reduce pain and discomfort
• Alleviate tension and tightness
• Increase range of movement
• Promote relaxation and better sleep
• Improve circulation
• Reduce oedema
• Bring the body’s systems back into balance

A wide range of health conditions can be treated through these therapies such as back pain, sports injuries, stroke, MS, heart attack, cystic fibrosis and many more. Although their aim is ultimately the same, their approaches and priorities differ.

Physiotherapy

- takes a holistic approach to treating the body, as well as focusing on a particular issue area when appropriate. They will offer tailored education, advice, and rehab exercise schedules, as well as using manual therapy, where the Physio will use their hands to encourage better function and movement of the body.

Broadly speaking Physio’s will put soft tissue first - muscles, ligaments, fascia, and tendons - and joints second. When it comes to treating a system within the body, a more holistic approach will be adopted.

Other techniques such as dry needling, acupuncture, ultrasound, and transcutaneous electrical nerve stimulation (TENS) can be used to work into the joints and soft tissues.

Registered Physiotherapists can be found at The Chartered Society of Physiotherapy

Osteopathy

- is considered by some, to be a blending of both physiotherapy and chiropractic, in that Osteopaths adopt a holistic, combined approach, looking at both soft tissues and joints throughout the body and not in isolation.

Osteo’s will work into both the soft tissues by way of stretching and massaging, to loosen muscles, ligaments, fascia, and tendons. Joints will be articulated and taken through their full range of motion to then enable any joint manipulations or adjustments, similar to Chiropractic, using quick controlled movements and/or pressure to realign the bones/joints.

Osteo’s will frequently offer guidance on rehab exercises and self-care treatments at home. They may often use other techniques such as dry needling, transcutaneous electrical nerve stimulation (TENS) low level massage.

Osteopathy can sometimes feel unusual and intense, but it should never feel painful.

Registered Osteopaths can be found at The General Osteopathic Council

Chiropractic

- places its focus on the spine. Chiropractors work on the premise that the spine is the body's main structural support, neural highway, and movement enabler, so correct alignment of the vertebrae will subsequently keep the rest of the body healthy as a result.

Generally, Chiro’s will put joints before soft tissues, however, they may work into the soft tissues by way of stretching, to help ease any tension and tightness. These stretches allow Chiro’s to ‘free up’ a particular vertebrae or joint. They use spinal manipulation or adjustments to help realign the spine, which may involve quick, controlled movements and/or pressure. This can at times feel odd, but at no point should it be painful.

Registered Chiropractors can be found at The General Chiropractic Council

Sprains and strains are injuries which occur to our body’s soft tissues, such as our muscles, tendons, and the ligaments - our connective tissues. However, there is a difference between the two.

Sprains refer to an overstretching or tearing of ligaments which subsequently stress a joint - tissues that connect two bones together. Common examples are a sprained ankle or wrist

Strains refer to an overstretching or tearing of muscles or tendons - tissues that connect a muscle to a bone. Common examples are the back or hamstring muscles

How do Sprains and Strains Occur?

Strains
Acute (immediate) injuries - tend to be caused by an overloading of the muscle or tendon during activity such as lifting, where the load is too heavy and/or lifted using incorrect technique
Chronic (occur over time) injuries - tend to result from repetitive movements where the muscle or tendon is put under strain frequently.

Sprains
Sprains tend to occur in highly mobile areas of the body, such as the knee, ankle, wrist or thumb and happen due to ‘landing’ awkwardly on uneven surfaces when pivoting, jumping, overextending or bracing yourself

Common Risk Factors

• Exertion - pushing the body to perform beyond its limits, spontaneously or repeatedly
• Fatigue
• Incorrect equipment and/or technique
• Uneven surfaces

Preventative Action:

Consult a Physical Therapist to receive bespoke rehab exercises.

• Stretching - start off gently and gradually increase to help with mobility
• Strengthening - build up strength in soft tissues gradually overtime to help with stability
• Be Realistic - know your limits
• Use Supports and Braces - only if necessary and try not to become reliant

Corrective Action:

• Rest - stop activities that cause discomfort
• Ice - use an ice pack or slush bath (ice and cold water) every 15 mins for the next 2-3 hours immediately after the injury
• Compress - wrap the injured area moderately tightly to prevent any further swelling. An elasticated bandage or similar kind of wrap is ideal
• Elevate - keep the injured area elevated higher than your heart to help prevent swelling. Using a sling or lying down using pillows to lift the injured area may be necessary.
• Refer - if numbness is being experienced at all and/or if symptoms persist for more than 48 hours, seek medical help

Begin to re-use the injured area after 48 hours if possible. If you can’t and/or unable to , seek medical help

Osteopathy - For improved skeletal health

Osteopathy is a non-invasive manual therapy, which helps to maintain overall health and wellbeing by focusing on skeletal and soft tissue integrity. By maintaining good skeletal alignment throughout, Osteopathy optimises the function and repair of muscles, nerves, connective tissues and therefore systems within the body.

How Can Osteopathy Help?

Osteopathy can help with a number of issues. It can help to:

• manage tension, tightness, pain and discomfort
• improve alignment, posture, function, strength, flexibility and comfort
• prevent the recurrence of acute injuries and to stabilise and manage chronic conditions

Numerous conditions can be diagnosed and treated by viewing the body as a whole; identifying and isolating the cause from the symptoms.
 

• Muscle and joint aches and pains
• RSI
• Sciatica
• Scoliosis
• Headaches/Migraines
• Osteoarthritis
• Back pain
• Some sports injuries

Massage Therapy - For optimal muscular and joint health

Massage helps to relieve and manage pain and discomfort, to increase range of movement, to improve posture and to promote overall health and wellbeing.

By keeping muscle tone and condition at its best, it allows nerves, connective tissues and joints to stay healthy, functional and with the ability to repair and heal.

How can massage help?

A non-invasive, hands-on treatment working into the body’s soft tissues, more specifically the muscles and connective tissues.

Massage does a number of things. It helps to:
 

• promote mental and physical relaxation
• improve circulation
• remove metabolic waste products
• calm and relax or stimulate and re-energise the nervous system
• improve muscle tone and condition
• decrease scar tissue

Plantar Fasciitis is inflammation of the fascia, or connective tissue, running along the sole of your foot, from your heel to your toes. The plantar fascia is a thick connective band which acts as both a support and a shock absorber in the foot. Plantar fasciitis is generally caused by repetitive stress and tension being placed upon the foot, through general wear and tear, straining/overstretching or injuring the fascia and/or foot. You are more susceptible to developing plantar fasciitis if you:

• Are aged between 40-60
• Are overweight
• Have high arches, flat feet or an atypical gait pattern
• Wear inappropriate footwear, without proper support or cushioning
• Have started doing increased levels of activity and/or standing
• Do activity on hard floor surfaces

Common Symptoms:

• Pain, particularly in the heel or arch of your foot
• Localised inflammation and swelling
• Tightness in your calf muscle and/or heel
• Reduction in mobility and flexibility - tightness and stiffness throughout foot and sometimes ankle, difficulty in lifting toes off the floor
• Symptoms feel worse when walking after a period of inactivity, such as sleeping or sitting still
• Reduction or dissipation of pain during exercise, which returns once you have rested

Corrective Action

Avoid the following activities which will likely exacerbate your symptoms:

• Exercising, standing or generally being active for longer periods of time
• Wearing footwear which is high, tight, pointed or lacks the correct support
• Walking on hard surfaces without wearing cushioned and/or supported footwear

Use a combination of the below to help relieve your symptoms:

Cold Therapy - a cold gel or cold pack can be used on the localised area to reduce any present inflammation

Heat Therapy - a heat lotion, gel or pack can be used on tight calf muscles to help to relax muscles

Appropriate Footwear - wear footwear which offers a suitable amount of cushioning and support, particularly around the heels and the arches of the feet. Please consult a podiatrist prior to selecting orthotics and foot supports.

Painkillers - over the counter medicines like ibuprofen (anti-inflammatory) and paracetamol (compound analgesic/painkiller) can help reduce pain and increase comfort in the short term and as a temporary measure. Only take ibuprofen 48 hours after injury/symptoms.

Physical Therapy - Podiatrists, Physiotherapists and Sports Massage Therapists will all be able to help treat plantar fasciitis

Strengthening

Sometimes discomfort and pain are caused by muscle weakness and changes in posture. For example, we can experience ‘round shoulders’ from the pectoral muscles in our chest getting tight and short and from our rhomboids between our shoulder blades, getting overextended and weak. Health Professionals such as Sports Massage Therapists, Physiotherapists and Osteopaths will be able to provide you with a bespoke assessment of any muscle imbalances, along with any strengthening exercises.

Medical Treatment

If the above corrective action fails to work, you may need to visit your GP.

Carpal Tunnel Syndrome is caused by pressure being placed upon the median nerve, which runs down the inner arm, through the centre of the wrist and into the hand. This can cause pain, numbness and restricted mobility. CTS is a condition that tends to worsen gradually over time and can be at its most painful at night. Whereas most cases of CTS are caused by repetitive strain, you are more likely to suffer from CTS if you are overweight, pregnant, have arthritis or diabetes, there’s a family history of CTS or if you’ve previously sustained an injury to your wrist.

Common symptoms are:

• Site specific pain in the wrist, fingers, hand and/or arm
• Numbness in fingers and hand
• Tingling/pins and needles sensation in the fingers
• Weakness in arm, hand and fingers
• Inability or reduced ability to grip
• Restriction in our range of movement
• Disrupted sleep

Although CTS can take a while to recover from, with the correct stretches and strengthening exercises, the recovery period can be reduced.

Corrective Action

Reduce or stop activities that exacerbate symptoms - rest your fingers, hand, wrist, and arm as much as possible. Avoid activities which require you to bend your wrist, grip relatively hard and/or for a sustained period, or any activity that subjects your wrist to vibration.

Wear a wrist support - this doesn’t help everyone, but a wrist support may be an option to try and keep pressure off the nerve, by keeping your wrist straight. It can also act as a way to physically limit what you can do in terms of activity, thereby reducing the likelihood of any further damage

Painkillers - over the counter medicines like ibuprofen (anti-inflammatory) and paracetamol (compound analgesic/painkiller) can help reduce pain and increase comfort in the short term and as a temporary measure

Medical Treatment

If the above corrective action fails to work, you may need to visit your GP where they will conduct some tests and possibly refer you on for an ultrasound scan and/or steroid injection. In extreme cases, surgery may be required, but this isn’t particularly common.