Acorn Health Blog

What is a Knotted Muscle…?

By Anne Marie Allen

We’ve all had knotted muscles but do you know what they really are and are they actually knotted?

Well….

A muscle is made up of lots of tiny fibres when these fibres become compressed and stick to each they become tight and go into spasm, the spasm can be a series of small contractions or a prolonged contraction, however due to the compressed nature of the fibres they are unable to release themselves.

Blood flow to the knotted area is restricted new nutrients can’t get in and metabolic waste builds up causing soreness and pain.

In a bid to stop the pain the muscle is given a signal by the brain to rest, with underuse the muscle starts to shorten and tighten up.

Are you tied up in knots?

So what causes knots?

There are many things which can cause a person to develop a knot but the most common reasons for developing a knot are:

• accident or injury

• over use – exercise, weight lifting etc

• stress on the body – due to posture, repetitive movement, long time in the same position

• sedentary lifestyle

Knot prevention

There are a few things you to do to help prevent knots such as:

• stretching and relaxation – the gentle stretching in a yoga class would be good

• maintain a good posture

• exercise – trying to remember to stretch before and afterwards

• B vitamins potassium and calcium – our Nutritionist Helen Duffy can help you to find out if you are low on any vitamins or mineral and advise you what foods to eat to up your intake

• stop smoking

• keep moving don’t stay in the same position for too long

• eat a healthy diet

• stay hydrated

• plenty of regular sleep

• avoid holding your phone with your shoulder use your hand or an ear piece

• lighten your bag

Already Knotty? How can you get rid of your knots?

• Stretching – helps to reduce and avoid knots

• Massage – a massage brings new blood to the affected area the new blood brings with it a fresh supply of oxygen and nutrients and also takes away the build up of toxins that has accumulated. The massage will also help the muscle fibres to relax and loosen so that they move again

• Yoga – gentle stretching during yoga can be good at helping to reduce and avoid knots

• Rest

Where else can they cause pain?

A knot doesn’t just cause a pain where it’s developed knots, whats known as Myofascial Trigger Points can cause pain in other places known as referred pain for example:

• headaches

• neck and jaw pain

• lower back pain

• symptoms of carpal tunnel

• joint pain

• tendinitis

• tendinosis

• bursitis

• ligament injury

• due to the pain they cause knots can also contribute to depression

• and can cause reduced mobility

You can book a treatment with Anne Marie at Acorn Natural Health Centre Heanor, Derbyshire on 01773 687 349 or book online here: Check availability

By Anne Marie Allen Reflexologist and Massage Therapist.

If you’re not sure what Raynaud’s Disease is, or if you’re suffering with the symptoms this blog will assist your understanding of it and give you 10 top self-help tips to manage the condition.

So what is Raynaud’s Disease?

Raynaud’s disease is a condition in which the arteries that supply certain parts of the body go into sudden, temporary spasm causing an intermittent narrowing of the arteries. This results in blood flow being restricted to the affected part of the body. Often this is the fingers or toes but the nose, ears and nipples can also be affected.

What does it feel like? Will I see a physical change?

The narrowing of the arteries can cause the fingers or the affected body part to change colour from white to blue and then red when the blood is able to return this can cause:

– numbness

– pain, this can either be mild pain or excruciating throbbing

– pins and needles

– burning sensation

– tingling

An attack can last anywhere from a few minutes to several hours, although it’s not a life threatening condition it can be very painful and make using the affected body part difficult.

So what causes it?

In most cases of Raynaud’s, there is no known cause and this is known as primary Raynaud’s. It can however be caused by:

– another condition such as an auto immune disease like rheumatoid arthritis or lupus

– an infection

– side effect of a medicine that’s being taken

– cancer

– illegal drugs

– injury

– overuse

– smoking

– vibration white finger

– emotional stress

So what can I do?

If your Raynaud’s is caused by something, it’s known as secondary Raynaud’s and treating the underlying condition or changing your medication may help, your GP will be able to advise you on this.

The good news is there are several things you can do to help yourself!

1. Keep warm, layer up and wear gloves and warm foot wear.

2. Stop smoking – Sally Race Acorns hypnotherapist can help you with this contact Sally for a free consultation!

3. Add Turmeric into your diet, turmeric helps to keep your arteries from being blocked.

4. Regular exercise helps to improve circulation.

5. Reflexology, massage and aromatherapy can all help with Raynauds contact me, Anne Marie to book an appointment!

6. Diet – our nutritional therapist Helen can advise you on dietary changes you can make which could help you manage your Raynaud’s contact Helen for a free consultation.

7. Reduce caffeine intake.

8. Green tea is rich in anti oxidants and help to relax the arteries and improves circulation.

9. Avoid direct contact with cold objects.

10. Try to avoid stressful situations as stress can trigger attacks. Taking up meditation or yoga can help you to manage and lower your stress levels – there are regular Yoga classes as well as Mark Clutton’s Mindfulness courses taking place in Acorn’s studio to find out more contact the Acorn Natural Health Centre.

You can contact the Anne Marie, Sally or Helen at Acorn Natural Health Centre on 01773 687 349 and you can find us at 17a Market Place, Heanor, Derby DE75 7AA.

By Helen Duffy Naturopathic Nutritional Therapist

We all know that we should drink more water, but just why is it so important?
The last few weeks have seen us experiencing the hottest September temperatures for nearly 90 years, and we all know how important it is to drink when it’s hot outside. But keeping hydrated is something that we need to be conscious of each and EVERY day to keep our bodies and our brains working at their best.

How much do I need to drink?

Well it all depends on how big you are and what you’re drinking! A rule of thumb for the average adult is 1.5-2 litres per day, but this also depends on your activity levels. More activity = more fluid loss.

I often recommend to people to drink 8 medium sized glasses/cups a day, or 1.5 litres. A good idea is to measure the volume of your favourite glass and mug and then work out how many of these you need to drink during the day to make your 1.5 litres. It might surprise you how few it is.

How do I know if I’m drinking enough?

Once your body has lost only 1-2% of its water content it will signal to you that it needs some fluids and you feel thirsty. So drinking when you are thirsty would seem to be an obvious thing to do, but unfortunately many of us ignore this signal and studies show that 2/3 of us are dehydrated and need to drink more.

Importantly there are other signs to look out for:

*fatigue or mood swings

*infrequent urination; dark urine; constipation

*hunger even though you’ve only just eaten

*dull, dry skin, often with pronounced wrinkles (no expensive wrinkle creams, just drink more water!)

*achy joints

A good rule of thumb is to look at the colour of your urine. It should be a light yellow colour. If your urine is dark it indicates that your kidneys are holding on to fluids and as your urine contains toxins that your body is trying to get rid of, this isn’t such a good thing. Not having gone to the loo for several hours is also an indicator that you need to drink more. Many people, especially the elderly, put off drinking exactly for this reason as maybe going to the loo is inconvenient or difficult. A healthy person should be urinating 7-8 times a day. If you are going more frequently than this, feeling the urge and not producing much when you go or experiencing any kind of pain when urinating these are also important signs that need to be followed up with your GP.

Symptoms of dehydration are thirst, dark coloured urine, dry skin and fatigue. But research has also shown that common symptoms such as heartburn, constipation, urinary tract infections and high cholesterol are also signs of chronic dehydration. By simply increasing your water intake you could be making such a huge impact on your health!

If you are carrying a few extra pounds, you might find that increasing your fluid intake actually helps you to lose weight. Many people mistake the sign of dehydration for hunger as your body is desperately trying to get fluid from any source, and some foods can supply this However, if you’ve only just eaten your body doesn’t need the extra calories it will get along with the fluids so these unfortunately will be stored just where we don’t need them. Next time you’re hungry and it’s not long since you last ate a meal, try having a herbal tea instead (peppermint and licorice is great if you need a boost mid afternoon) and wait 20 mins – it should take you that long to make it and drink it! If you’re still hungry then it probably is genuine, if not, it was your body telling you it was thirsty.

But I don’t like drinking water?

This is something many people say to me, so what kinds of drinks should we be drinking in order to be hydrated? Well, unfortunately normal tea, coffee and fizzy drinks don’t count as hydrating as they contain caffeine, fructose or sweeteners which either have the opposite effect on our bodies, that is dehydrates them, or has other negative health effects. So if you do want your daily cup of tea or coffee, have it with a large glass of water along side it.

Herbal and fruit teas are hydrating, so tea like chamomile, peppermint, fennel, etc are a great alternative and often have many therapeutic benefits. Pukka have an excellent range of organic blended teas. Experiment with these as iced teas – they can be really refreshing and are great for children’s drinks!

What about squash? Well, the reasons not to drink squashes with ‘No-added sugar’ needs to be another whole blog article on its own! Personally I don’t choose these and if I need to have the occasional squash I go for the organic brands like Rocks which is made of fruit and sugar, then make sure it is diluted really well and only have it with meals.

An even healthier alternative to squash is to use an infuser bottle. These are water bottles with a small container inside them that you fill with frozen fruit, mint, ginger, lemon, anything that takes your fancy! These flavours then infuse into your water, so not only do you have refreshing delicious tasting water, but you get some added vitamins as well. You can find infuser bottles in supermarkets and online. Try to choose one that is BPA free to avoid adding unnecessary chemicals.

There’s no doubt that drinking enough will have a positive impact on your health, the amount however, is something that is personal to you so look out for the signs and symptoms, not only on the scorching hot days of late, but EVERY day.

We are currently offering a FREE 15 minute chat to find out how Nutritional Therapy could help you, contact Acorn or email helen.duffy@northstarnutrition.co.uk. Or you could go straight to our booking system to book yourself in!

You can email us at hello@acornnaturalhealth.co.uk.

www.acornnaturalhealth.co.uk

By Anne Marie Allen Reflexologist and massage therapist

Do you have heel pain? Its possibly plantar fasciitis (the most common cause of heel pain).

Plantar Fasciitis is a condition in which the plantar fascia has becomes damaged, inflamed and thickened at the point where it attaches to the calcaneus bone.

So what exactly does this mean?

The calcaneus bone is more commonly known as the heel. Along the sole of the foot is a sheet of connective tissue known as a ligament this is called the plantar fascia it runs from the heel, connecting the heel to the toes helping to support the arch of the foot as well as acting as a shock absorber for the foot, when this band becomes damaged at the point where it attaches to the heel bone it can become inflamed and thickened causing pain.

One in ten people will experience plantar fasciitis at some point in their life.

So what causes it?

Plantar fasciitis can be caused by:

• • Sudden damage from an activity such as jogging, dancing etc
• • Gradual wear and tear

Certain situations can increase your likelihood of developing Plantar Fasciitis these are things such as:

• • Being on your feet a lot especially if you’re not used to it
• • Recently starting a new exercise routine or changing exercise venue e.g. jogging on the road instead of a tread mill
• • Shoes with poor cushioning or ache support
• • Being overweight
• • Overuse or sudden stretching of the sole of the foot
• • Having a tight Achilles tendon, this is the tendon at the bottom of the calf, can effect a person’s ability to flex the foot increasing the likelihood of damaging the plantar fasciitis
• • Wearing flat shoes e.g. sandals
• • Having a job that means spending a lot of time on your feet

What are the symptoms of Plantar Fasciitis?

• • Pain on the foot this can be anywhere but is typically just in front of the heel (4cm ish)
• • Pain is worse in the morning when just getting up or after sitting down for long periods
• • Pain can be worse after going for a long walk or after being on your feet for a long period
• • Sudden stretching can make the pain worse
• • Going on tip toes or walking up stairs can make pain worse
• • Plantar fasciitis can be in both feet at the same time
• • Area of pain can appear visibly swollen

What if I just ignore it?

Continuing as you always have and ignoring the plantar fasciitis can result in:

• • Chronic heel pain that stops you living your normal life
• • Extra foot problems
• • Knee, hip or back problems can develop as a result of compensating for the plantar fasciitis

So how can it be treated?

As well as visiting the doctor for an official diagnosis and medication there are several natural ways that can help to speed the recovery of your Plantar Fasciitis as it can sometimes take up to a year for Plantar Fasciitis to get better.

These include:

• • Rest as much as possible, avoiding long periods on your feet and long walks
• • Supportive shoes that cushion the heel
• • Avoid flat shoes
• • Orthoses – insoles these are available from shops such as sports shops, pharmacies
• • Strapping and splinting: strapping the heel with sports tape can help with the pressure on the heel, your GP or podiatrist can show you how to strap and splint your foot so that you can do it at home
• • Stretching, stretches that stretch both the calf and the plantar fasciitis can help to improve flexibility and relieve pain, even if just one foot is effected try to do the stretches described below with both feet to ensure balance

Towel Stretches
A good stretch to do before getting out of bed in the morning so before going to bed put a long towel somewhere handy that you’ll be able to reach it.\Loop the towel around your foot and gently use it to pull your toes towards your body. Keep the knee straight repeat three times for each foot.

Wall stretch
This can be done anywhere, any time even whilst you’re waiting for the kettle to boil! Put both hands on the wall, shoulder height. Put one foot in front of the other the front foot should be about 30cm (12”) away from the wall. Keeping the back leg straight, bend the front knee and lean into the wall, you should feel a stretch in the calf muscle hold for a few seconds, now relax.
Repeat ten times before switching legs; if possible try to do this stretch twice a day.

Stair Stretches
Stand on the bottom step of your stairs facing the stairs, feet slightly apart, heels hanging off the step. Holding on to the rail for support, lower your heels, you should be able to feel the calves tighten. Hold for a count of 40.
Return to the starting position and repeat six times

Chair Stretches
Sitting on a chair with your knees at right angles move your feet so that your heels are touching but the toes are pointing away from each other. The heels should be kept flat on the floor. Lift the toes upwards, ensuring that the heel remains on the floor, you should be able to feel the Achilles tendon and calf muscle tighten, hold for several seconds before relaxing. Repeat ten times.
Try to do this stretch whenever you sit down aiming to repeat it about five or six times a day, when your having a cup of tea or whilst your watching TV are good times to give it a try.

Dynamic Stretch
Sitting down roll the arch of the foot over an object such as tennis ball, can of beans or a drinks can, if you use a drinks can you can put it in the fridge so that’s it’s lovely and cold, some people find that the coldness of the can helps relieve the pain. Roll the arch of the foot over the object for several minutes & repeat this exercise twice a day.

Can complimentary therapies help?

Yes!

Reflexology is a wonderful treatment as its so relaxing but it can also be beneficial to Plantar Fasciitis because it stretches and relieves heel pain as well as helping to release muscle and foot tension. During this wonderful treatment ligaments and muscles in the calf and foot are relaxed and loosened, circulation is boosted, flexibility is improved and the bodies systems are healed and balanced and returned to normal, this can be helpful on many levels especially if an overactive immune system is causing problems.

Combined with a leg massage to help release tension in the Achilles tendon and leg muscles, massage can also help break scar tissue, loosen muscles as well as helping to remove toxins from the muscles and ensuring that circulation of blood and oxygen is boosted and improved.

So which one do I choose Reflexology or Massage?

The good news is you don’t have to choose one; I do a wonderful treatment which combines a full Reflexology treatment with a full Leg Massage especially to help give relief.
You can book here: Reflexology with massage

you can email us at hello@acornnaturalhealth.co.uk
www.acornnaturalhealth.co.uk