Monday, 25 March 2013

The benefits of thinking outside the box

A recent study in America has found that Complementary and Alternative Medicine (CAM) is extremely beneficial to people who suffer with chronic back pain. Overall, 60% of those surveyed who had at least one CAM therapy in the last 12 months found significant relief.

Chiropractic and osteopathic care were found to be the most effective approaches with massage coming in second. What this study shows is that alongside traditional medicine there is light at the end of the tunnel for sufferers of chronic back pain.

Interestingly this study also revealed that only 24% of respondents who received CAM had been referred to practitioners by their regular doctor. Many people turn to CAM treatments because they felt like conventional medicine would not work and they wanted to be proactive in their own care.

Here at The Wellness Hub we believe in the power of what we do and we take a whole body approach to healing. Osteopathy is a system of diagnosis and treatment for a wide range of medical conditions.  It works with the structure and function of the body, and is based on the principle that the wellbeing of an individual depends on the skeleton, muscles, ligaments and connective tissues functioning smoothly together. Our patients find that they feel relief to some degree after just 1-2 sessions and that their pain can be managed and reduced successfully. 

Thursday, 21 March 2013

What to expect: Week 19

This week we are focussing on posture during pregnancy. As your bump is getting bigger each week you may find that you are getting backache but good posture can help to minimise pregnancy discomfort.

Good pregnancy posture is not dissimilar to good basic posture for a non-pregnant person, however, pregnancy is a good time to correct poor posture if you haven’t done so before becoming pregnant.

When pregnant you have to become more deliberate in your movements than you have been used to pre-pregnancy. Bad posture is a common problem in pregnancy as carrying extra weight puts additional strain on your back and joints. The worst case scenario is that you can cause long-term damage to your back; however you can prevent this by correcting your posture before this happens.

Here are a few tips for improving your posture:

1. When standing tuck in your chin, lift your shoulders and tuck in your stomach and bottom. Try to distribute your weight evenly on both legs.

2, When getting out of bed try to rise slowly to avoid that dizzy feeling. Roll onto your side and use your arms to push yourself into a sitting position. Swing your legs over to the side of the bed and put your feet on the ground. Use your arms to push your body up to a standing position.

3.  If you have to lift anything heavy always bend at the knees and not at the hips, keep your back straight and lift by straightening your legs. When carrying heavy bags divide the weight equally between both hands. If you are unsure of any strains or pains get help.

A few changes now can make a huge difference and make your pregnancy more comfortable, especially in the later stages. 

Monday, 18 March 2013

Another reason to quit!

Research has shown for many years that there is a link between smoking and an increased risk for lower back pain. A study by the Journal of Bone and Joint Surgery (JBJS) in December 2012 found that smokers suffering from spinal disorders and related back pain reported greater discomfort than those patients who stopped smoking during an eight month treatment period. 

Almost all adults will at some time see a doctor about back pain or other painful spinal disorders. Smoking has been identified as a modifiable risk factor for chronic pain disorders and those who quit smoking before the study reported significantly less pain when compared with those who did not quit smoking.

Nicotine increases pain and this study conclusively shows that there is a relationship between smoking and pain. Regardless of the treatment you have, the likelihood to improve your care is dramatically decreased if you are a smoker.

This study supports the need for smoking cessation programs for patients with spinal conditions.

Friday, 15 March 2013

What to expect: Week 18

This week we thought we would focus on exercising in the second trimester to ensure that you are staying fit and healthy in the safest way possible.
Here we will be answering some common questions about exercise during pregnancy.
Q1 – Should I change my fitness routine now I am getting bigger?
A – In most cases if you’re healthy and your pregnancy is progressing normally, there is no reason you cannot continue to work out as you did in your first trimester with some sensible modifications to accommodate your growing bump. You should stick to a moderate level of exercise and avoid bouncing and sudden changes of position. You should also avoid lying flat on your back.

Q2 – I haven’t felt like exercising at all and now I do. Where should I start?

A – You should definitely check with your midwife before you embark on a brand new fitness regime while pregnant. You will need to start with gentle exercise for short periods of time (just 15 minutes a few times a week) and gradually build up to a longer and more intense programme. Walking is the best way to start a regular fitness programme and it doesn’t require any special equipment. Many mums-to-be also enjoy swimming as the water makes exercise more gentle on the joints. You may also consider a pre-natal yoga class which can help to relieve aches and pains.

Q3 – What are Kegels exercises? I have heard other pregnant women talking about them.

A – Kegels are exercises that strengthen the muscles of your pelvic floor – the ones that support your bladder, uterus, vagina and rectum. Kegels help prevent urine leaks during and after pregnancy and may even help you in the second stage of labour. Many women find that if they do their Kegels religiously it helps them to heal quickly after giving birth.

Tuesday, 12 March 2013

Keep calm and relieve pain!

Many people who suffer with chronic back pain may find that avoiding stress could be the key to managing their condition. A recent study carried out by IUGM in Montreal has found that those who are more vulnerable to stress have more severe chronic pain conditions.

Cortisol is a hormone produced by the adrenal glands; it is sometimes called the 'stress hormone' as it is activated in reaction to stress. The study shows that higher Cortisol levels, which lead to increased vulnerability to pain, could increase the risk of developing chronic pain. 

These findings are useful to chronic pain sufferers as they open up avenues to find treatments that may decrease the impact of pain. In addition to medical treatment, pain suffers can also work on their stress management through relaxation or meditation techniques. 

Wednesday, 6 March 2013

What to expect: Week 17

Your baby

The baby is really beginning to grow now and is about the size of your palm with a nice covering of body fat. Your baby’s heart is beating at 140-150 beat per minute which is twice as fast as yours! Your baby is beginning to practice the survival skills they will need at birth, like sucking and swallowing.

Your body

Now that you are starting to show, you may find that people you know (and even people you don’t) are feeling the urge to reach out and touch your belly. Some mums-to-be are fine with this whereas others are really not keen; be sure to let people know if you would rather they keep their hands to themselves.
Your appetite will have returned to normal now that the queasiness has disappeared and now is the time that most expectant mothers begin to “eat for two”. Be careful not to overindulge in the wrong types of food as whatever you put on now you will have to lose once the baby is born.

Pregnancy symptoms

Increasing appetite – Your growing baby is demanding more nourishment but try to choose foods that will fill you up without being too unhealthy. So avoid burgers and chips and try lean meat, high-fibre grains and fruit instead.

Heartburn/Indigestion – If you find yourself suffering after a big meal try to avoid lying down straight after you eat to keep gastric juices in your stomach where they belong.

Occasional headaches – These can be triggered by hormones, tiredness, tension or some other causes but they can be uncomfortable. You should check with your doctor or midwife before taking medication to help deal with them.

Occasional dizziness – Dehydration can cause dizziness, so make sure you stay hydrated by drinking at least eight glasses of water a day. You should aim to drink more than that if you’ve been exercising.

Backache – This is a very common pregnancy symptom but you can ease it by making sure you have a supportive chair at work and a firm mattress at home. Otherwise, get a cushion for your chair and place it at the small of your back to keep your posture in line.

Stretch marks – Unfortunately stretch marks are part and parcel of pregnancy and fairly difficult to avoid. If you gain weight at a steady pace instead of in big spurts you may keep they stretching gradual and as a results the stretch marks less extreme.

Monday, 4 March 2013

What is podiatry?

Podiatry is a specialist area of healthcare, allied to medicine which involves care and maintenance of foot and lower limb conditions. Podiatrists are also known as chiropodists by some people.
The aim of the podiatrist is to improve the independence, mobility and general quality of life of our patients.
A podiatrist can treat on a whole host of foot and foot related conditions including:
·         Heel pain
·         Achilles tendon injuries
·         Arch pain
·         Shin pain
·         Metatarsal and big toe joint pain
If your feet hurt then this can be your body telling you that there is something wrong. Foot problems can also be prevented by visiting a podiatrist regularly for a foot health check-up. Remember prevention is always better than a cure!

We offer podiatry at our Shefford clinic with prices starting at £30.

Wednesday, 27 February 2013

What is physiotherapy?

Physiotherapy helps to restore movement and function when someone is affected by injury, illness or disability.
Physiotherapists can help people through movement and exercise, manual therapy, education and advice. They maintain health for people of all ages, helping patients to manage pain and prevent disease.
Physiotherapy is a science-based profession and takes a ‘whole person’ approach to health and well-being, which includes the patient’s general lifestyle. At the core is the patient’s involvement in their own care, through awareness, empowerment and participation in their treatment.

You can benefit from physiotherapy at any time in your life. Physiotherapy helps with back pain or sudden injury, managing long-term medical condition such as asthma, and in preparing for childbirth or a sporting event.

Physiotherapists can help to provide relief for a number of conditions including:
·         Neurological (stroke, multiple sclerosis, Parkinson's)
·         Neuromusculoskeletal (back pain, whiplash associated disorder, sports injuries, arthritis)
·         Cardiovascular (chronic heart disease, rehabilitation after heart attack)
·         Respiratory (asthma, chronic obstructive pulmonary disease, cystic fibrosis).

Physiotherapy is available at our Shefford clinic priced at £35 per session.

Tuesday, 26 February 2013

What is osteopathy?

Osteopathy is a form of homeopathic medicine which treats the body’s musculoskeletal system by treating not just the symptoms of the patient, but looking for the root cause of their medical problems. It promotes complete body health by diagnosing and treating the muscles, tendons and joints with the goal of improving the circulatory, lymphatic and nervous systems. The therapy is a distinctive whole body approach that balances all of the body’s systems to provide overall positive health.

Osteopaths advocate nutrition and lifestyle changes rather than medications and surgeries to effect changes in a person’s health. Many osteopaths have specialties in paediatrics, internal medicine, family medicine or gynaecology. The holistic approach of osteopathy is well recognised and accepted world -wide. Osteopaths also believe that the body functions as an entire unit together and therefore treatment for a condition should take a look at the whole person.

The objective of osteopathy is to use manual hands on techniques to improve circulation and biomechanics without the use of medications. Its main doctrine is based on the concept that all body parts operate together in an integrated manner. If a single body part is restricted due to illness or injury, other body systems will adjust their operation to compensate for this. This could lead to pain, stiffness or inflammation in these other body systems. Osteopathy helps to decrease stress and minimise pain through manipulation and mobilisation of joints, providing deep tactile pressure and stretching of the soft tissues in the affected areas.

Patients who suffer from back or neck pain, arthritis, asthma, fibromyalgia, depression, menstrual pain, or chronic pain could benefit from the services of an osteopath. Craniosacral therapy is an osteopathic technique which involves a gentle manipulation of the skull bones. This re-establishes equilibrium throughout the whole body.

Conditions that should not be treated by an osteopath are broken bones, bone cancer, osteoporosis, bone or joint infections, dislocated bones, rheumatoid arthritis of the neck, or damaged ligaments.

Friday, 22 February 2013

What to Expect: Week 16

Your baby
This week your baby is having quite the growth spurt almost doubling in weight. Your baby is now about the size of an avocado; 4-5 inches long and weighs 3-5 ounces.  Your baby definitely looks like a baby now!

Now that the bones in your baby’s ears are in place they can begin to hear your voice, many mums and dads-to-be find talking and singing to the baby a lovely way to bond. The facial muscles are developed enough for your baby to make a few expressions such as frowns and squints; this is your baby beginning to engage with you and the outside world.


You are probably starting to feel a lot better in yourself as you settle into the second trimester of pregnancy with less nausea and fewer mood swings.

Soon you will begin to feel the moment of pregnancy all mums-to-be look forward to; feeling your baby move. Some feel their baby fluttering as early as 16 weeks but it can be up to 21 weeks until you feel anything as every baby is different and does things in their own time. A lot of mums find that if they lie down still it becomes easier to feel their baby moving.

Tuesday, 19 February 2013

Backcare Awareness Week: 7th – 11th October 2013

Every year during Backcare Awareness Week the stresses and strains on the back due to various circumstances are explored. In 2012 the theme was ‘Builders Back Pain’ where the effects of their physically demanding work was examined in the sense of any long-term damage it may cause.
For 2013 the theme is ‘Caring for Carers’. Carers provide invaluable help and assistance to their children, friends, relatives or partners and by doing so they save the NHS vast amounts of money each and every year. What is overlooked is that the carer’s workload can lead to back pain which may compromise their ability to care.

Back pain is rife among carers and a 2011 survey showed that a massive 70% of carers experiences back or shoulder pain.

Although Backcare Awareness Week isn’t until October it is worth bearing in mind the consequences that our everyday lives can have on our bodies.

Keep visiting us as we post tips on caring for your back regularly!

Wednesday, 13 February 2013

What to expect: Week 15

Your baby

A lot has been happening with your baby this week from ears that have migrated to the side of the head, eyes moving to the front of the face and wiggling toes and fingers. Your baby is kicking but it’s unusual for a mum-to-be to feel it this early on in the pregnancy. Your baby is now about the size of an orange.


Pregnancy hormones can impact on everything from teeth and gums which may be more sensitive and prone to bleeding and a blocked or bleeding nose too. These symptoms are due to the surge of progesterone in the system. Reassuringly it should all disappear once the baby is born. The good news is that throughout your pregnancy you are entitled to free NHS dental care so keeping your teeth and gums in tip-top condition couldn’t be easier.

Starting in your second trimester your baby’s getting bigger and bigger and as a consequence you are too. Slow and steady should be the aim with weight gain. Healthy eating throughout pregnancy is essential; you should try to incorporate Omega 3 into your diet if possible as this is thought to enhance your baby’s development. Oily fish such as salmon is a great source of Omega 3 but you should limit this to just 2 portions a week.

As the muscles and ligaments that support your growing uterus stretch, you may notice some pain on the lower sides of your belly. This is perfectly normal and a good sign that your baby is growing and making themselves comfortable.

If you enjoy sports and have kept active during your pregnancy you should be aware that there are a number of activities that should be avoided during your second trimester. These include; horse riding, mountain cycling and skiing.

As you are now into your second trimester you may find that it is a good time to go on holiday before the baby arrives. If you are planning a holiday try to break up the journey if you can to make the travelling more manageable.

Tips for travelling when pregnant:

  1. Be extra careful about food hygiene if you are abroad
  2. Avoid salads, ice cream and ice cubes in drinks in countries where you are not sure about the standard of cleanliness.
  3. Try not to get too hot as it’s not good for you or the baby. Be sure to protect your skin as it is more sensitive when you are pregnant.
  4. Pregnant woman are more susceptible to deep vein thrombosis (DVT) on long haul flights. Be sure to move around the plane regularly, rotate your ankles and talk to your midwife about special compression socks.
  5. Drink plenty of water to avoid dehydration.

Above all else make the most of this time in your pregnancy when you are generally feeling better and enjoy preparing for the arrival of your baby.

Monday, 11 February 2013

Staying safe in the snow!

The snow is falling and while it may look pretty here is our guide to staying safe:

  • Dress in layers. Wearing plenty of layers is the best way to stay warm in the cold weather as you can peel them off should you start to heat up.

  • Wear good shoes. Think carefully about your footwear so as to avoid trips and falls which can lead to injuries. As well as keeping your feet warm and dry your shoes/boots should have good grip.

  • Stay hydrated. Although this may sound like advice for warm weather it applies in the snow too as you can lose much of your body’s water through your breath. Warm drinks will help to warm you up and rehydrate you too.

  • Take it slow. Slips, trips and falls are the most common injuries in winter weather such as snow and ice. Take your time when walking and allow plenty of time to get from A to B; you should also try to keep an eye on the pavement for particularly slippery areas.

  • Think about others. If you have elderly or disabled neighbours offer to help them by picking up essentials for them when you do your own shopping.

Remember if you do have any slips in the snow The Wellness Hub is here to help!

Thursday, 7 February 2013

What to expect: Week 14

Your baby is now around 9cm long, this is about half the size of a banana. Their fingerprints have developed and the hair on its scalp and eyebrows will begin to appear. Your baby can now pass urine and it will fill and empty its bladder around every half an hour.

At this stage of pregnancy you may find that you are starting to get a little forgetful, but don’t worry this is perfectly normal. Your baby bump may be starting to show this week and it may be time to start wearing your maternity clothes. During pregnancy the volume of blood pumping around your body increases and this can cause nasal congestion which can lead to nosebleeds. If you experience nosebleeds regularly you should speak to your doctor.

You may need to start thinking about telling your employer you are pregnant at this point. Although you are not legally required to people may start to guess and you need to make sure that your working environment is safe. Your employer can help with this.

Some mums-to-be start buying neutral baby clothes at this point, however, a good tip is to keep the tags on them in case your baby is too big for them!

Monday, 4 February 2013

Baby Massage at The Wellness Hub

Many new parents are embracing baby massage and it is becoming an increasingly popular way to bond with your new baby. Baby massage helps to soothe your baby and aid sleep. It also produces oxytocin in both baby and parent providing warm loving feelings of calm and happiness.

Beginning on 2nd March 2013 The Wellness Hub will be offering a 5-week baby massage course for parents with babies who are aged from birth to 18 months old (although once baby has started crawling it is more difficult to get them to stay still for massage). Taking place on a Saturday morning between 10.30 and 11.30 we would love to see both mums and dads there. Baby massage is a great skill to learn that will not only be a lovely experience for parent and baby but could also have long-term health benefits. 

The 5 week course costs £50.

Baby massage is gentle, rhythmic stroking of the baby’s body and can also include gentle manipulation of the ankles, wrists and fingers. Suggested benefits of massaging your baby are that they will cry less and sleep more. Also babies that suffer with trapped wind, constipation and colic may benefit from massage as focusing on their tummy can provide relief. Some studies have suggested that massage may reduce the number of illnesses baby suffers and cut down on trip to the doctors.

Skin to skin contact between parent and child not only helps to build a strong and loving bond it has also been suggested that it can improve brain development, encourage a sense of routine to their day and provide overall emotional well-being.

Just 3 examples of ways in which massage has helped soothe pain in babies:
·         Massaging the jaw can relax a baby who has just started to eat solids
·         Massaging the gums through the skin may ease the pain of teething
·         A facial massage can help to unblock a blocked nose

The best part about baby massage is once you have learnt the techniques and skills you can practice it on your baby as much as you like and also on any future babies you may have.

There are limited spaces available so book now to avoid disappointment! 

Tuesday, 29 January 2013

What to expect : Week 13

As the first trimester of your pregnancy draws to a close your baby is about the size of a peach. The bones are beginning to form in your baby’s arms and legs, the intestines are beginning to move from the umbilical cord to the abdomen and the vocal cords are under construction. Now that your baby can move their arms they may be able to suck their thumb and many mums-to-be see this when they have their ultrasound scans.

Now that your body has had a trimester to adjust to pregnancy, you may find that you are starting to feel less tired and that you have more energy. Now is the perfect time to start gently exercising as this will stand you in good stead for giving birth; be sure not to overdo it and if you are unsure what types of exercises you should be doing visit a personal trainer who will be able to advise you.

You may find that you are still experiencing some of the negative side effects of pregnancy including strange food cravings, heartburn, indigestion and constipation. Be reassured this is completely normal. However, if something is worrying you be sure to mention it to your midwife.

Many women notice that the veins on their bodies become much more prominent as they progress through their pregnancy. Although they may not be a particularly welcome sight they are actually a good thing as your increased blood supply is carrying much needed nutrients to your baby and they will fade after you have given birth.

Thursday, 24 January 2013

Being over 55 can be a real pain in the neck!

Various x-ray studies have shown that almost everyone over the age of 55 has a certain degree of “wear and tear” in their neck.

What “wear and tear” actually refers to is spondylosis and/or arthritis of the neck joints and while this may be inevitable not everyone over the age of 55 suffers with neck pain. That’s because generally speaking the body is very good at adapting to physical damage or stresses. Factors such as poor posture, bad driving position, a car accident or another specific injury can exacerbate existing damage caused by age and this can become painful. This can result in muscle spasms, altered posture and structural problems.

What can you do when your neck becomes a problem? Gentle exercise is a good starting point as it improves blood circulation and helps with healing. An awareness of correct posture can be extremely helpful and can prevent further pain.

Osteopathic treatment can be very helpful in easing a painful neck and here at The Wellness Hub we are noticing that neck pains are becoming an increasingly common problem among our patients. We treat such complaints with a combination of gentle, individually prescribed treatments, advice and explanation of what exactly is causing your pain.

We usually expect our patients to notice a marked improvement after three of four visits. So if you have a pain in your neck why not give us a call, drop us an email or come in and see us and make an appointment today.

Wednesday, 23 January 2013

What to expect: Week 12

In the final week of your first trimester your baby’s heart will be beating at a rate of about 160 beats per minute, which is twice as fast as your own. This week your baby has discovered their reflexes and is beginning to open and close their fingers and toes. Your baby is now approximately 2 inches long (about the size of a lime) and is looking distinctly human in their facial features.

At this point many mums-to-be are finding that their usual clothing is too tight and restrictive and they are beginning to think about maternity clothes. You may still be feeling permanently tired and finding it hard to sleep but most women start perking up as they enter the second trimester, so it’s not long to go now!

Heartburn is common at this stage in pregnancy and for many women this is the first time they have ever experienced it. Heartburn can be particularly uncomfortable when you are lying down and can cause an unpleasant burning sensation in the throat. The range of discomfort felt as a result of heartburn can vary but if it is very intense you should be sure to mention it to a healthcare professional. 

Most women will have their first ultrasound scan around now and this is often the point when the pregnancy starts to feel real, this is also the most common time for mums-to-be to share their exciting news with their friends and family. It is worth remembering that dating scans are as estimate and only around 5% give birth on their actual due date. At this ultrasound scan there will also be the opportunity to screen for abnormalities such as Down’s syndrome, your midwife will talk you through what is involved and offer plenty of advice.

To help you relax why not treat yourself to an indulgent aromatherapy massage? You should always be sure to let your massage therapist know that you are pregnant so they can avoid any sensitive areas and provide a relaxing and above all else safe massage experience.  

Monday, 21 January 2013

Top training tips for the London Marathon

Every year thousands of people challenge themselves by signing up for and taking part in the London Marathon and 2013 will be no exception. Some runners will be die-hard marathon goers and others will be complete beginners but the key to marathon training is to be motivated, to train safely and to take on board proper nutrition.

We have put together some tips on how to train so that you can get to the end of those 26.2 miles:
  • The most important thing to remember is that there isn’t a one size fits all approach to marathon training. Certain methods will suit certain runners; the key is to find what works for you as an individual.
  • Don’t over-train. Staying healthy is an essential piece of marathon advice, and one that is too often ignored. It does you no good to train so hard that you become ill or injured, it is better to be well and feeling eager and strong than it is to be injured and have to bow out early on.
  • Build your training slowly. Increase your weekly mileage by just one mile at a time and you will be able to cope with the increased distance more adequately.
  • Allow yourself time to recover. You don’t have to train hard seven days a week, if you train well and increase your distance three or four days a week you are making more effective use of your training time.
  • Eat well. To stay healthy during marathon training your body needs sufficient fuel and this includes plenty of carbohydrates to replenish to energy supply to your depleted leg muscles. Sports drinks can also be useful during long training sessions. Your body also needs plenty of iron which is lost through sweating; this doesn’t necessarily have to be meat but foods that are rich in iron such as egg yolks, dark leafy greens, beans and lentils.
  • Get help. If you are a complete beginner and have no idea where to start, it may be best to consult a professional who can devise a specially tailored exercise plan. At The Wellness Hub we offer personal training sessions where plans are specifically for our individual clients to help them to achieve the goals they have set, we do not adopt a one size fits all approach.

The most common injury sites for marathon runners are:

  • Knees
  • Feet
  • Hamstring
  • Ankles
  • Toes

An osteopath or physiotherapist can help relieve the pain of injuries to these sites and can offer advice on how to train safely and effectively without causing long-term damage. To find out more call The Wellness Hub today or drop in for a consultation.

Thursday, 17 January 2013

Don't let skiing injuries take you off piste!

We’re mid way through January and the ski season is in full flow. The number of people from the UK who are trying skiing or snowboarding is rising with over 1.3 million of us heading off to the mountains to enjoy some high energy, high adrenalin fun. Of course when taking part in a sport such as skiing it is obvious that there is a chance of injury. However, we are not simply talking about snowballing down a mountain and breaking an arm or a leg, we are talking about long-term injuries as a result of the stresses and strains placed on your body while skiing.

It is worth noting that the risks associated with skiing are actually much lower than people believe; for example the improved design of skis and bindings has meant that the number of injuries to knees have fallen in frequency, but still account for 30-40% of all alpine injuries.

We have listed below some of the common injury sites for skiers and how they might be avoided:


Injuries to the lower legs have always been common for alpine skiers as the twisted motion forced upon the knee in the case of a fall puts pressure on the joint. New technology has meant that skis are designed to reduce falls and release the foot to avoid twisting, however, an awkward fall can still twist the knee into this position.

Signs to look out for with a knee injury include:
  • Obvious deformity of the knee
  • Unable to bear weight
  • Swelling within hours of the injury
  • Severe tenderness to the injury site


Perhaps unsurprisingly the two most common causes of shoulder injuries on the slopes are falls and collisions. Shoulder injuries account for 10% of skiing injuries; however, this rate is much higher for those who prefer snowboarding. The most common injury to shoulders is dislocation which is an extremely painful injury and has an 85% reoccurrence rate, which is bad news for avid skiers.

Lesser shoulder injuries include: fracture of the clavicle (collar bone), sprains of the clavicle, fracture of the humerus and rotator cuff injuries.

Successful rehabilitation after a shoulder injury ideally demands the input of a physiotherapist as under their expert guidance the shoulder joint can be mobilised and restored to full function with minimal risk of further damage.


Upper body injuries are much more common in snowboarders than they are in skiers due to the equipment involved and the way it is used. When snowboarders fall over they do so onto a stretched out hand which can cause severe wrist injuries and fractures, the force and speed at which the fall occurs adds to the severity. There are numerous different fractures that can affect the wrist and they can occur in combination which can make the injury all the worse.

Experts have suggested that wearing a wrist guard can help to limit the effect of a fall onto the wrist but also changing the way you fall, either by falling backwards or falling forwards and allowing the more resilient elbows to take the force of the fall.

If you think you have a recurring ski injury you should drop in to see us at The Wellness Hub.  

Wednesday, 16 January 2013

Sports massage: not just for atheletes!

What is sports massage?

Sports massage is a remedial massage in which the body’s soft tissues are manipulated in order to improve flexibility, enhance performance and reduce the risk of injury. This type of massage focuses on an individual’s specific requirements and can help promote recovery after injury.

Sports massage was originally developed to help athletes prepare their bodies for optimal performance, to recover after a big event or to function well during training.

You don’t have to be an Olympian to benefit from sports massage; it is also good for people with injuries, chronic pain or restricted motion. This deep tissue massage generally concentrates on a specific problem area and is applicable to anybody wishing to guard against or recover from a soft tissue injury.
What Happens During Sports Massage?
Sports massage stimulates circulation of blood and lymph fluids. The type of sports massage we offer at The Wellness Hub focuses on deep tissue rejuvenation and is aimed at alleviating pain due to injury and returning the body to health.
When Should I Get A Sports Massage?
A sports massage is a good choice if you have a specific problem or problem area, for example a sore shoulder caused by lifting weights. With a sports massage the focus will be on the area causing discomfort and not on a full body massage which may include the problem area.
To book an appointment or to find out more about the types of massage we offer at The Wellness Hub give us a call on 01462 850228 for our Shefford clinic or 01234 862802 for our Bedford clinic or email

Friday, 11 January 2013

What to expect: Week 11

Congratulations, you are almost through the first trimester of pregnancy and if you haven’t already seen your little one you will have the chance to see them on an ultrasound scan very soon.

By now your baby is beginning to look more like a little human being and has fingernails and other distinct human characteristics.

As a mum-to-be you should start to feel more human again as the morning sickness starts to subside and you rediscover your appetite. Although you are eating for two you should try to make sensible food choices and graze on healthy snacks throughout the day to avoid bloating.

Pregnancy fatigue is normal as your body is working harder than it ever has before; however, you can take comfort in knowing that in the next few weeks your energy levels will start to increase and you will feel like you can do more. Believe it or not, a little light exercise can do wonders for your energy levels and if you are unsure about what exercises are safe to do during pregnancy you can always consult a personal trainer. By using a professional you can be sure that any exercise will be safe for both you and your baby; it has also been suggested that the healthier you are during your pregnancy the easier the birth process will be.

At The Wellness Hub we offer a personal training service which can be tailored to your specific needs. It is important to remember that if you have been active before your pregnancy you can continue to be fit and healthy as your pregnancy progresses. 

Thursday, 10 January 2013

A hole in one for golfing injuries

Although many people think of golf as a safe, non-contact sport, statistics in the UK show that around 12,000 golfers a year require hospital treatment as a direct result of injury on the golf course. As well as injuries that require immediate attention there are also long-term injuries that arise for those who play golf regularly. 

Common injury sites for golfers include:


In terms of back pain, the golf swing and the often hunched over putting stance puts great strain on the back and so it comes as no surprise that this is the most common complaint among golfers. There are a number of potential causes for back pain in golfers; mechanical, disc-related, arthritis or stress fracture.

The diagram below illustrates the potential damage that can be caused to discs in the back through golfing injuries:

Everyone has heard the term “tennis elbow” however; golfers elbow, an inflammation, soreness, or pain on the outside of the upper arm near the elbow is a very common complaint among golf players.

As with any sport, the expert advice is to participate safely to avoid injury and if injury does occur do not leave it in the hope it will go away. At The Wellness Hub we offer osteopathy, physiotherapy and massage therapy services to ease away all your golfing injuries

Friday, 4 January 2013

What to expect: 10 weeks pregnant

Your baby is now the size of a prune and has small indentations on his legs which will soon become knees and ankles, and his arms now have elbows that bend. Inside the mouth the buds of teeth are forming under the gums. His stomach and kidneys are beginning to work producing digestive juices and urine and if it’s a boy his testes are already producing testosterone.

Many expectant mothers find that their pregnancy hormones can cause them to become constipated. Eating plenty of fresh vegetables and drinking lots of water can help to relieve these symptoms. It is advisable to avoid foods that will clog you up further including; refined breads, cereals, pasta and rice. Exercise can also be particularly helpful for relieving the symptoms of constipation and will make you feel much better too.

Other symptoms at this stage of pregnancy include:
Fatigue – You will feel very tired and run down and as though all your get-up-and-go has disappeared. However, this is only a temporary symptom and will soon subside. Don’t be afraid to ask for help and try and get some exercise when you can manage it, it really will make you feel better.

Nausea and vomiting – The worst thing you can do when you feel sick is to skip a meal , however, if you really cannot face eating try sucking on boiled sweets or nibbling on ginger biscuits until the nausea subsides.

At this point in pregnancy many mums-to-be suffer with headaches and newly visible veins as the body’s blood supply increases. The veins are doing the important work of taking nutrients and blood to your growing baby, the good news is they will disappear once the baby is born.

Running into the New Year

Every year on the 31st December thousands of people make New Year resolutions; giving up smoking, getting a promotion and most commonly losing weight and getting fit.

As January is now upon us and we have polished off the last of the mince pies many of us will dust off our old trainers and start a fitness regime which includes running.

All runners make mistakes at some point during their training but by avoiding some of the most common mistakes you could be protecting yourself from injury.

Wearing old running shoes or wearing the wrong type of running shoes for your foot or running style can lead to injuries.

You can help yourself by buying your running shoes from a specialist shop that has knowledgeable staff with an awareness of your running style and foot type. Once you have found the perfect pair of running shoes be sure to replace them every 300-350 miles as the loss of cushioning in the sole can lead to injuries to the foot. By having two pairs of running shoes and alternating them they will last longer by allowing them to decompress and dry out between workouts.

Of course even by wearing the best shoes possible for your foot and running style injuries can still happen. At The Wellness Hub we have specialist podiatrists who can treat any injuries to the feet or lower limbs that may be caused by running.  Our comprehensive assessment will diagnose the cause of the problem and put in place a treatment plan to rectify it.