How walking can help Chronic Pain
Firstly, what is chronic pain?
Chronic or persistent pain can be explained as pain that carries on for longer than 12 weeks despite medication or treatment.
The root cause can vary person-to-person, with it sometimes due to illness or an injury. In other cases it can be due to being overweight, having years of poor posture or improper lifting of heavy weights. It can be debilitating but movement is known to help.
As an osteopath, the conversation I seem to have at least once-a-day is; how much exercise should someone who is in pain be doing?
As you can imagine every case is different, and exercise advice varies hugely from person to person and condition to condition. There is a big difference between chronic pain and recovery from injury pain. I am focusing on exercises for people with chronic pain conditions, specifically walking.
Many people with chronic pain are afraid that movement, including walking, will worsen pain. But as many have subsequently discovered, the opposite is very often true. Using your muscles and joints less can often cause pain to becomes worse. Gentle exercise like walking can really help to bring those pain levels down, as well as many other benefits like improving your circulation, strengthening your bones and of course helping to keep those extra pounds off.
Here are tips before you start:
1. Talk to your healthcare professional first
You should always take the advice of a health professional before starting any exercise. They can ensure it is safe for you to start, and guide you with the types of exercises you should begin with. They will also help you understand your limits and outline suitable goals. As a rule of thumb, if you are in pain, stop!
I, or another osteopath, can check your posture and gait and give you tips on engaging the correct muscles.
2. Get the right shoes
A good pair of supportive trainers will prove invaluable. Walking boots that protect the ankle are only really required if you’re planning to walk on loose surfaces or heading off into the mountains. Otherwise, walking trainers will suffice. To find out more about choosing the right footwear, read our blog on How To Avoid Running Injuries.
3. Start slow
What we’re aiming for is about half an hour to an hour of physical activity five days a week, but this may take some time to achieve. There’s no rush! A good indicator that you are at the right intensity level is that even though your heart rate is up a little, you are still able to carry on a conversation while walking. When starting your walk don’t go full speed immediately. Allow your muscles and joints to warm up for the first few minutes before getting up to speed. This will help prevent damage and injuries.
4. Keep hydrated
You may need to carry a bottle of water, especially for walking in hot weather. If the weather is hot, make sure you also take sunscreen and a hat to stop sunburn.
5. Finally, try to enjoy it!
The more you enjoy it, the easier it becomes. Find somewhere nice to walk, even if that means
driving somewhere. Listen to music/ podcasts/ audiobooks, or even better get a walking buddy to join you for a chit chat along the route.
For more information on osteopathy services, visit the main page.
OSTEOPATHY AT FLEET STREET CLINIC
Andrew Doody is an osteopath at Fleet Street Clinic and is fully registered with the General Osteopathic Council (GOSC).
Book an appointment with him if you have any musculoskeletal injuries by calling 0207 353 5678, email email@example.com or book an appointment online.
STUDENTS URGED TO GET VACCINATED BEFORE UNIVERSITY
The UK Health Security Agency (UKHSA), formerly known as Public Health England, is encouraging students to get vaccinated before they start University in September to protect themselves against a range of life-threatening illnesses.
Starting university and attending Fresher’s Week exposes students to a host of viruses and bacteria – some of which for the first time.
As The UKHSA rightfully points out; “First year or returning students can be at increased risk of serious diseases such as meningitis, septicaemia and measles as they mix with large numbers of other students from around the country and overseas.”
Protection for when the term begins is imperative.
So, what are the vaccinations we would strongly advise?
The 3 vaccines students should get up-to-date with are:
- Meningococcal ACWY (MenACWY) – protecting against 4 common strains causing meningitis and septicaemia
- Measles, Mumps and Rubella (MMR) – protecting against measles, mumps, rubella
- Human Papillomavirus (HPV) – protecting against cervical and other cancers caused by the human papilloma virus (HPV) together with genital warts
Get your vaccines before University starts to receive protection in time.
Meningococcal ACWY (MenACWY) & Meningococcal B (MenB)
Cases of meningitis have risen rapidly since 2009 due to a particularly virulent strain of the Men W & Men B bacteria.
The MenACWY vaccine is given by a single injection into the upper arm and protects against four different strains of the meningococcal bacteria that cause meningitis and blood poisoning (septicaemia): A, C, W, and Y. You can book online.
The MenB vaccine is also given as an injection to the upper arm but is a 2-dose course for full protection. It protects agains the B-strain of the meningococcal bacteria. You can book online.
Meningitis can progress quickly leading to blood poisoning (sepsis), which can kill within 24 hours.
What is Meningitis W?
Meningitis is a bacterial infection of the protective membranes surrounding the brain and spinal cord. Meningococcal meningitis (Men W) is a highly serious form of bacterial meningitis that can lead to septicaemia. It is spread by droplets that come from a person who is infected with the bacteria.
Although the strain is most likely to affect babies, statistics reveal that older children, teenagers, and adults are also at risk. In recent times, cases amongst normally healthy teenagers have spiked and the fatality percentage is higher with Meningitis W than it is with the most common strains, Meningitis B and C.
It is important to know the signs and symptoms of meningitis and septicaemia (sepsis).
Early symptoms of Meningitis include:
- a high temperature (fever)
- being sick (vomiting)
- a rash that does not fade when a glass is rolled over it (but a rash will not always develop)
- a stiff neck
- a dislike of bright lights
- cold feet and hands
- or muscular pain
Sepsis is a life-threatening reaction to an infection. It happens when your immune system overreacts to an infection and starts to damage your body’s own tissues and organs. Symptoms can be vague but include:
- acting confused, slurred speech or not making sense
- blue, pale or blotchy skin, lips or tongue
- a rash that does not fade when you roll a glass over it, the same as meningitis
- difficulty breathing, breathlessness or breathing very fast
Many people confuse the symptoms with just a hangover or freshers’ flu, which is one of the theories as to why students are so high-risk. So, check-in on your friends who are unwell. Symptoms can progress rapidly so urgent action in getting medical attention is critical – call NHS 111 straight away
Protection against this strain of Meningitis W is provided through the Meningitis ACWY vaccine. Only one dose is required. We also carry an excellent stock of the Meningitis B vaccine and can provide both vaccinations at the same time should you require it.
Measles, Mumps and Rubella (MMR)
Mumps is a highly contagious viral infection which is spread in the same way as the flu. Coughing, sneezing and kissing can rapidly spread the infection, especially in the close quarters of student accommodation.
Measles is a very infectious viral infection which is also spread by coughing and sneezing. There have been multiple outbreaks of Measles around the world including the UK this year, so it’s important to make sure you are protected as you socialise with new peers.
Both Mumps and Measles can be prevented by safe and effective vaccination, MMR.
Human Papillomavirus (HPV)
HPV is a common virus that is passed on via genital contact. There are more than 100 HPV types which infect genital areas. Sometimes they cause no harm and the infection can go away on its own. However, the virus can persist and cause cells to change which can lead to some forms of cancers; cervical, head, neck & throat or genital warts. More information on HPV can be found here.
The HPV vaccine is offered at our clinic for girls and boys to protect against HPV-related cancers and genital warts. Book your HPV vaccination appointment online
Other Vaccines that are recommended for students starting University:
Every year different flu strains circulate and infect millions of people. Being exposed to a new pool of infections in University accommodation can increase the risk of catching the flu. Having the flu jab before you go to University will help protect you against the flu and stop you getting sick.
Flu jabs become available from 3rd September and can be booked online.
If you are from outside the UK, you should be vaccinated against tuberculosis (TB) before you enter the UK. A weakened strain of tuberculosis, the BCG Vaccine, is injected to protect against the infection. Those unsure of their immunity can have a simple Mantoux test to confirm.
Tetanus is a rare condition caused by bacteria entering a wound. We recommend making sure you are up to date with your DTP vaccinations and boosters before leaving for university. This vaccine protects against tetanus as well as Diptheria and Polio. Don’t let a cut or burn ruin your freshers week.
Wellness VACCINATIONs AT THE FLEET STREET CLINIC
Fleet Street Clinic offers a friendly environment and a team of experienced medics to administer all wellness vaccinations. We meet rigorous quality management standards to ensure we offer you the highest standards of clinical care: you can feel confident you are in safe hands.
Secure your peace of mind by ensuring you are protected. Get your vaccines before university starts to receive protection in time.
For the full The UK Health Security Agency (UKHSA) statement, click here.
Urgent polio boosters advised for London children
UK Health Security Agency (UKHSA) has announced that all children aged 1-9 years regardless of previous immunisation status are recommended a polio vaccine booster from all London boroughs.
The virus, which can cause paralysis, has been found 116 times in London’s waste water between February and July this year.
In the UK, the overall risk of paralytic polio is considered low because most people are protected from this by vaccination. However, due to the recent discovery of type 2 vaccine-derived poliovirus in sewage in multiple locations in London, the Joint Committee on Vaccination and Immunisation (JCVI) have advised that booster vaccinations in all children aged 1-9 years is an appropriate course of action.
The UKHSA says most of the samples detected are the safe vaccine form of polio, but “a few” have mutated enough to be considered dangerous.
Parents should seek the polio vaccine booster as soon as possible – even if their child is up-to-date with their childhood vaccinations.
The aim is two-fold; to ensure a high level of protection from polio paralysis and help reduce further spread of the polio virus across London and beyond.
Booster Polio Vaccinations at Fleet Street Clinic
We offer two vaccinations in-clinic that offer protection from Polio:
Revaxis Vaccine: Suitable for children from 6 years and above
Protects against: Diphtheria, Tetanus, Polio
Cost: £45 + £20 appointment fee
Call to book
Repevax Vaccine: Suitable for children from 3 years and above
Protects against: Diphtheria, Tetanus, Polio & Whooping Cough
Cost: £78 + £20 appointment fee
Call to book
Both of these vaccinations are inactivated, and given by injection. They are both licensed as booster doses, and are not intended for primary immunisation.
More information on the Polio vaccines available at Fleet Street Clinic, click here.
Primary Polio Vaccination
Unfortunately, we do not offer the infant/ baby vaccination for Polio – in the UK this would be the Infanrix-Hexa, the 6-in-1 vaccine. We have no suitable vaccination for children under the age of 3, or for those requiring their primary immunisation against Polio.
Please contact your NHS doctor or an alternative provider to see if they can help you further.
Dr Vanessa Saliba, Consultant Epidemiologist at UKHSA, said:
“It is vital parents ensure their children are fully vaccinated for their age. Following JCVI advice all children aged 1 to 9 years in London need to have a dose of polio vaccine now – whether it’s an extra booster dose or just to catch up with their routine vaccinations. It will ensure a high level of protection from paralysis. This may also help stop the virus spreading further.”
More information on Polio and the emerging London findings:
What is Polio?
Polio is a serious viral infection that is transmitted through the stool’s of an infected person through contaminated water, food or surfaces. It can cause unpleasant flu-like symptoms and in severe cases, cause paralysis.
What are the symptoms of Polio?
The majority of people with the infection have no symptoms but some feel as if they have the flu, with:
- high temperature
- sore throat
- abdominal pain
In severe cases of polio, the virus can attack the nerves in the spine and brain which can cause paralysis. In some cases, it can cause persistent or lifelong difficulties and even be life-threatening.
Where has Polio been found?
According to the UKHSA statement, in addition to the findings earlier this year of type 2 poliovirus (PV2) collected from the Beckton sewage treatment works, further upstream sampling undertaken by the UK Health Security Agency (UKHSA) and the Medicines and Healthcare products Regulatory Agency (MHRA) has now identified at least one positive sample of the poliovirus, currently present in parts of the following boroughs:
- Waltham Forest
The sampling has also detected the virus in lower concentrations and frequency in areas adjacent to the Beckton catchment area to the South (immediately below the Thames) and to the east of Beckton. However, it is not clear whether the virus has established itself in these areas or if the detections are due to people from the affected area visiting these neighbouring areas.
How many cases of Polio have been identified?
To date, again based on the UKHSA statement, ‘a total of 116 PV2 isolates have been identified in 19 sewage samples collected in London between 8 February and 5 July this year’.
A further 15 sites in London will start sewage sampling in mid-August, and 10 to 15 sites will be stood up nationally to determine if poliovirus is spreading outside of London.
To book your child’s Polio Booster Vaccination, call 020 7353 5678 today.