Riverside Chiropractic Group Ltd

06/01/2026

06/01/2026

Exciting news - we now have an expert physiotherapist in our team! Georgia is available now for bookings for any aches, pains, injuries and rehabilitation that you require. She treats anyone with any injury from 12-100 years old!

05/01/2026

That first week back can feel tough on the body. 😩
It is very common to feel a bit stiff or sore as routines return, especially after time off, travel or lots of sitting!
Take it steady, keep moving little and often and listen to your body.
If things don't settle , it may be a sign your body needs a little extra support.

𝙏𝙝𝙖𝙩'𝙨 𝙬𝙝𝙚𝙧𝙚 𝙬𝙚 𝙘𝙤𝙢𝙚 𝙞𝙣! 𝙒𝙚 𝙬𝙖𝙣𝙩 𝙩𝙤 𝙝𝙚𝙡𝙥!

𝗕𝗼𝗼𝗸 𝘆𝗼𝘂𝗿 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗻𝗼𝘄! 💜
Call : 01224 211517
Email : reception@riversidechiropractic.co.uk
www.riversidechiropractic.co.uk

04/01/2026

❄️ Chiropractic Tips for Shovelling Snow ❄️
By Dr Emma-Louise Emerson

Winter has definitely arrived… and while snow can look pretty, snow shovelling is one of the sneakiest ways to injure your back.

Every winter we see patients come in with aches and pains that started during shovelling — or even a few days later. It’s often far more of a workout than people expect.

Here’s how to protect your back and joints when tackling the snow 👇

🧘‍♀️ 1. Warm up first
A few minutes of gentle stretching or a brisk walk helps loosen stiff muscles and prepares your body for lifting.

🚜 2. Push the snow where possible
Keep your feet hip-width apart, the shovel close to your body, and push rather than lift whenever you can.

🦵 3. Lift with your legs
Bend at your knees, not your back. If the snow is heavy, take smaller scoops.

🔄 4. Avoid twisting
Twisting while lifting is a common cause of disc injuries. Turn your whole body and pivot with your feet instead.

⏱ 5. Take regular breaks
Shovelling is strenuous. Rest every 20–30 minutes and stay well hydrated.

🧤 6. Use the right tools
Choose a shovel suited to your height, wear boots with good grip, and consider a snow blower if possible.

❗ Why shovelling is tough on your back
Cold temperatures tighten muscles, and repetitive lifting plus twisting puts extra stress on the spine — especially if technique slips when you’re tired.

👐 How chiropractic care can help
If you’re feeling stiff, sore, or “out of sorts” after shovelling, chiropractic care can help restore movement, reduce muscle tension, and support recovery — keeping you active through winter.

Take care, keep warm, and shovel smart ❄️
If your back doesn’t feel right, we’re here to help.

— Dr Emma-Louise 💙

Chiropractic, Acupuncture, Sports Therapy, Massage, Cranial therapy, Diagnostic ultrasound, Podiatry and more.

01/01/2026

𝗛𝗮𝗽𝗽𝘆 𝗡𝗲𝘄 𝗬𝗲𝗮𝗿 𝗳𝗿𝗼𝗺 𝗮𝗹𝗹 𝗼𝗳 𝘂𝘀 𝗮𝘁 𝗥𝗶𝘃𝗲𝗿𝘀𝗶𝗱𝗲 𝗖𝗵𝗶𝗿𝗼𝗽𝗿𝗮𝗰𝘁𝗶𝗰 𝗚𝗿𝗼𝘂𝗽! ✨🎉
Thank you for trusting us with your health and well being this year.
We are so excited to continue supporting you in feeling better, moving better and living life to the fullest in the year ahead. 💜

Here's to a happy, healthy New Year!

31/12/2025

That's a wrap on another year! 🎉
Before the bubbles pop and the countdown begins 🎆🥂
We just want to say thank you for being part of the Riverside Chiropractic Group family.
Have a safe and happy New Years Eve!

30/12/2025

Nothing makes us smile more than hearing how much our patients value their care 🌟
Thank you for trusting us and leaving such wonderful reviews!
Your support means the world to our team! 🤗

29/12/2025

✨ MYTH BUSTING MONDAYS ✨

Myth or Fact? We're setting the record straight! 🤯🧐

29/12/2025

Massage available today with Lauren in Aberdeen or Oldmeldrum. Book yourself or your loved one a treat today - you know it makes sense!! 😉
01224 211517

Making healthcare personal again. We resolve every body injury/pain effectively and naturally.

29/12/2025

Ankle sprains 101:

First: rule out “this isn’t just a sprain”

Get urgent assessment / imaging if any of these apply
• You can’t take 4 steps right after the injury or at assessment.
• Bone tenderness at the back edge/tip of either malleolus, or at the base of 5th metatarsal or navicular (Ottawa rules).
• Obvious deformity, rapidly increasing swelling, severe bruising high up the leg, numb/cold foot, or worsening pins/needles.

What works best in the first week

Modern guidelines favour functional treatment: early, supported weight-bearing + external support (brace/tape) + early exercise, rather than prolonged immobilisation for most Grade I–II sprains.

A helpful structure is PEACE & LOVE (Protect, Elevate, Avoid anti-inflammatory overreliance, Compress, Educate → then Load, Optimism, Vascularisation, Exercise).

The first 7 days: practical protocol

Day 0–2 (first 48 hours): calm it down, protect it, keep it moving safely

Protect (but don’t “full rest”)
• Avoid the movements that spike pain (usually inversion/turning in).
• Use crutches if you’re limping heavily, but aim for weight-bearing as tolerated (WBAT) with a normal-ish gait pattern as soon as you can.

External support
• Have an expert tape it up properly (especially for Grade I–II). This reduces re-injury risk while you start loading early. If you suspect a grade 3 or think there maybe a tear then a brace is required.

Swelling & pain control
• Compression (tubigrip/ankle sleeve) + elevation above heart when resting helps swelling control.
• Ice: evidence is mixed for “speeding healing,” but it can help analgesia for some people—use if it helps you move better (10–15 min, towel barrier).

Meds (quick, cautious note)
Pain relief can help you walk normally and start rehab. Some guidance cautions against heavy reliance on anti-inflammatories early because inflammation is part of tissue repair; discuss what’s appropriate for you (especially if you have GI/kidney/bleeding risks or are on anticoagulants).

Start gentle movement the same day (if tolerable)

Do these 3–5 times/day, staying in a mild discomfort zone (0–3/10):
• Ankle pumps (up/down) x 20–30
• Ankle circles both directions x 10 each
• “Alphabet” with your foot once
• Isometrics (push foot gently into your hand/wall):
• eversion (outer ankle/peroneals) 5×10 sec
• dorsiflexion 5×10 sec
• plantarflexion 5×10 sec

Why: early ROM + graded isometrics helps restore function and supports the “optimal loading” emphasis in the CPG.

Day 3–7: progressively load + restore range + retrain balance

Your goals by the end of day 7
• Walking indoors without a limp (brace on if needed)
• Swelling trending down
• Dorsiflexion starting to return (knee-to-wall improving)
• Beginning balance/proprioception work (key for preventing recurrence)

Progress exercises (once pain is settling)

1) Range (daily)
• Knee-to-wall dorsiflexion rocks: 2–3 sets of 10 (gentle)
• Towel stretch calf/soleus (only if it doesn’t pinch the outer ankle): 2×30–45 sec

2) Strength (most days)
• Band eversion (important for lateral stability): 2–3×12–15
• Calf raises (double-leg → partial single-leg as able): 2–3×8–12
• Toe yoga / short-foot (arch control): 2×30–60 sec

3) Balance/coordination (daily, short bouts)
• Single-leg stand near a counter: 3×20–45 sec
Progressions across the week: eyes closed (brief), head turns, or standing on a folded towel.

4) Gait + functional reload
• Short, frequent walks are usually better than one big heroic walk.
• If you can’t walk without a limp by ~day 7, that’s a good trigger for hands-on assessment.

Activity you can do

If walking is tolerable: bike/upper body ergometer can keep fitness up (“vascularisation” in PEACE & LOVE) without stressing the ankle too much.

Common mistakes in the first week (that slow recovery)
• No brace/tape + too much too soon → repeated “micro-rolls” set you back.
• Total rest for a week → stiffness, delayed return to function (most Grade I–II do better with functional rehab).
• Ignoring dorsiflexion loss → persistent limp + altered mechanics (common pathway into chronic issues).

When to escalate to see an expert within the first week
• Ottawa rule positive, or you’re unsure.
• Pain is severe and not improving by 72 hours, or you still can’t weight-bear.
• Recurrent sprains/“giving way,” or you’re an athlete with return-to-sport deadlines (grading + structured testing matters)

26/12/2025

🌿Friday = fun + facts! Here's this weeks titbits🌀

26/12/2025

Don’t suffer needlessly this Christmas break.