Prime Health Osteopathy

22/11/2023

With cold exposure and breathing techniques rapidly increasing in popularity, here is my summary of one of the people who had a large role to play in its surging popularity.

The Wim Hof Method, developed by Wim Hof, also known as "The Iceman," is a holistic approach that combines specific breathing techniques, cold exposure, and mindset training. Here is a summary of key facts and concepts a...

10/11/2023

Fun Friday book summary - Breath

"Breath" by James Nestor is a fascinating book that explores the science, history, and importance of proper breathing. Here is a summary of key facts and concepts covered in the book:

30/10/2023

Breathwork, which refers to various techniques and practices involving conscious control of breathing patterns, has been associated with several potential benefits for physical, mental, and emotional well-being. Here are...

19/10/2023

When it comes to the duration and types of stretches, here are some general guidelines:

06/10/2023

Stretching offers a range of benefits for the body and can be incorporated into your fitness routine. Here are some key advantages of stretching:

27/09/2023

Few facts for your hump day about Circadian rhythms

Circadian rhythms are biological rhythms that follow a 24-hour cycle and are influenced by the natural light-dark cycle. Here are some key facts about circadian rhythms:

18/09/2023

Resistance training, also known as strength training or weightlifting, involves using resistance or weights to challenge the muscles. Here are some of the key benefits and importance of resistance training:

Increased muscle strength and endurance: Resistance training is an effective way to build strength and increase muscle endurance. By progressively challenging the muscles with weights or resistance, you can stimulate muscle growth and improve your ability to perform daily activities or physical tasks.

Enhanced body composition: Resistance training can help improve body composition by increasing lean muscle mass and reducing body fat. As you build more muscle, your metabolism can increase, leading to a higher calorie burn even at rest. This can contribute to a more toned and defined physique.

Bone health and reduced risk of osteoporosis: Resistance training places stress on the bones, which stimulates the formation of new bone tissue and helps maintain bone density. This is especially important for older adults, as it can reduce the risk of osteoporosis and fractures.

Improved functional abilities: Resistance training enhances overall functional abilities and makes daily activities easier to perform. It improves muscular strength and endurance, joint stability, balance, and coordination, which can enhance mobility and reduce the risk of falls and injuries.

Increased metabolism and weight management: Building lean muscle mass through resistance training can help increase your resting metabolic rate (the number of calories burned at rest). This can support weight management and make it easier to maintain a healthy body weight or lose weight if desired.

Enhanced sports performance: Resistance training can improve athletic performance by increasing strength, power, and explosiveness. It can also improve agility, speed, and endurance, depending on the specific training protocols and exercises used.

Joint health and injury prevention: Strengthening the muscles around the joints can provide better support and stability, reducing the risk of joint injuries. Resistance training can also improve joint flexibility and range of motion, leading to better overall joint health.

Mental and emotional well-being: Engaging in resistance training can have positive effects on mental and emotional well-being. It can boost self-confidence, improve body image, reduce anxiety and depression symptoms, and enhance overall mood and psychological well-being.

08/09/2023

Barefoot shoes, also known as minimalist shoes, are footwear designed to mimic the experience of being barefoot while still providing some protection and support. Here are some potential benefits associated with wearing barefoot shoes:

1. Improved foot strength and mobility: Barefoot shoes typically have thin and flexible soles, allowing the feet to move more naturally. This can help strengthen the muscles, tendons, and ligaments of the feet, improving foot function and mobility.

2. Enhanced proprioception and balance: The thin and flexible soles of barefoot shoes provide better sensory feedback from the ground, allowing the wearer to have a heightened sense of proprioception (awareness of body position) and balance. This can improve stability and reduce the risk of falls and injuries.

3. Natural gait mechanics: Barefoot shoes encourage a more natural gait pattern by promoting a forefoot or midfoot strike when walking or running. This can reduce the impact forces on the joints and potentially lower the risk of certain running-related injuries.

4. Improved foot and ankle stability: By allowing the foot muscles to work more actively, barefoot shoes can enhance the stability and strength of the foot and ankle complex. This can have a positive impact on overall lower limb biomechanics and potentially reduce the risk of certain foot and ankle injuries.

5. Increased sensory stimulation: Barefoot shoes provide a greater level of sensory stimulation to the soles of the feet compared to traditional shoes. This can help to awaken and engage the nervous system, improving overall body awareness and movement control.

6. Increased toe splay: Traditional shoes with narrow toe boxes can restrict the natural splaying of the toes, which is important for balance and foot function. Barefoot shoes typically have wider toe boxes, allowing the toes to spread out and function more naturally.

7. Lightweight and flexible: Barefoot shoes are often lightweight and have minimal cushioning, which can promote a more natural and efficient movement pattern. They can also provide a more "grounded" feeling, allowing the feet to adapt to various surfaces and terrain.

It's important to note that the benefits of barefoot shoes may vary depending on individual preferences, foot anatomy, and activity levels. Transitioning to barefoot shoes should be done gradually to allow the feet and lower limbs to adapt to the new style of footwear.

29/08/2023

HVLA (High-Velocity Low-Amplitude) is a manual therapy technique commonly used by chiropractors and osteopaths. It involves a quick and precise thrusting movement applied to a joint in order to achieve a therapeutic effect. The scientific understanding of how HVLA works is still being studied, and there are several proposed mechanisms to explain its effects. Here are some scientific explanations:

Neurophysiological Effects: HVLA techniques are believed to stimulate mechanoreceptors, which are specialized sensory receptors found in joint capsules, ligaments, and muscles. The high-velocity thrust triggers these receptors, leading to a reflex response that affects the central nervous system. This response may involve the inhibition of pain signals, the activation of descending pain-inhibitory pathways, and the modulation of muscle tone.

Joint Mobilization and Restoration of Range of Motion: HVLA techniques aim to improve joint mobility and restore normal range of motion. The quick thrusting movement applied to a joint can help break up adhesions, release joint capsule tension, and mobilize restricted joints. This can lead to increased joint space, improved synovial fluid circulation, and enhanced joint function.

Pain Modulation: HVLA techniques may also have an analgesic effect. The rapid stretch and stimulation of mechanoreceptors during the thrusting movement can activate pain-inhibitory pathways, leading to a reduction in pain perception. Additionally, HVLA may stimulate the release of endogenous opioids, which are natural pain-relieving substances produced by the body.

Reflexive Effects: HVLA techniques can elicit reflexive responses that affect muscle tone and coordination. The high-velocity thrust may stimulate muscle spindle cells, which are sensory receptors within muscles that detect changes in muscle length. This can lead to reflexive muscle relaxation, reducing muscle tension and improving overall muscle function.

It's important to note that while HVLA techniques have been widely used in clinical practice, there is ongoing research to better understand their mechanisms and effectiveness. The specific effects of HVLA may vary depending on the individual, the condition being treated, and the technique used. It's recommended to consult with a qualified healthcare professional, such as a chiropractor or osteopath, who is trained in HVLA techniques for appropriate assessment and treatment.

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