George Morris Physiotherapy Wigan & Leigh

07/04/2025

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WOHW 2025: Supporting Healthy Aging Through OsteopathyWorld Osteopathic Healthcare Week (WOHW) 2025, will highlight the role of osteopathic care in healthy aging.According to the World Health Organization, the global population of individuals aged 60 and older is expected to reach 1.4 billion by 203...

28/03/2025

George Morris Physio Wigan

Supplements: Turmeric may help your arthritis

Joint pain is a very common problem with many possible causes. It is often as a result of injury or arthritis.

The Arthritis Foundation (AF) says that curcumin, also known as turmeric, is a “potent anti-inflammatory”.
Turmeric is a common spice and a major ingredient in curry powder.
It says that “curcumin blocks inflammatory cytokines and enzymes, including 5-LOX and cyclooxygenase-2 (COX-2), the target of the drug celecoxib".
The organisation notes that in 2016, an industry-sponsored systematic review of randomised controlled trials found that 1,000 mg a day of curcumin “reduced OA pain and inflammation as well as nonsteroidal anti-inflammatory drugs (NSAIDs) like diclofenac and ibuprofen”.
It notes: “Another 2016 study suggests curcumin might help prevent bone breakdown in people with RA.”
However, it warns that high doses of turmeric can act as a blood thinner and cause an upset stomach.
It also says that you should avoid turmeric/curcumin if you take blood thinners such as warfarin or are about to have surgery, are pregnant or have gallbladder disease.
Around 10 million people in the UK are thought to have arthritis and there are more than 100 types of arthritis and related conditions.
The symptoms of arthritis can vary from week to week, so joint pain may come and go.
If you notice symptoms or are concerned about arthritis it is important to speak to a physio or your GP
If the doctor suspects arthritis they will perform a range of tests to check the range of motion in your joints.
As well as causing pain and stiffness, inflammation can cause permanent damage to a joint, so starting effective treatment early on can help to minimise damage.
The NHS encourages those living with arthritis to eat a healthy and balanced diet and maintain a healthy weight.
It explains that diets should consist of a variety of foods from all five food groups.
The health body adds that you should include milk and dairy foods, and foods containing fat and sugar.
Some foods can actually trigger inflammation, so if you have an arthritis diagnosis it may be worth cutting these down in your diet.
Research suggests that processed foods, food with added sugars and red meats may cause inflammation.
The AF says: “When you have arthritis, your body is in an inflammatory state, which can trigger pain and other symptoms.
“And what you eat may increase inflammation and set you up for other chronic conditions such as obesity, heart disease and diabetes.”

28/03/2025

George Morris Physio Wigan
Vitamin D deficiency: Symptoms to look out for and what happens if you take too much

Keeping your health in tip-top shape requires a balance of nutrients to keep our systems going. One vitamin plays a key role in maintaining good health and without it, it can lead to bone pain and deformities such as rickets.
Vitamin D plays an important part in keeping bones, teeth and muscles healthy. Here’s a look at the signs and symptoms of the deficiency and everything you need to know about the vital vitamin.

Vitamin D helps to regulate calcium and phosphate levels in our bodies. A lack of the vitamin can lead to a condition called osteomalacia in adults.
Osteomalacia also known as soft bone is a disease that occurs in adults who are vitamin D deficient and it weakens bones and can cause them to break. In children, a lack of vitamin D can lead to rickets and similarly to osteomalacia in adults - it makes bones soft and weak and can lead to bone deformities.
The signs and symptoms of rickets can include:
* Pain
* skeletal deformities
* dental problems
* poor growth and development
* fragile bones
If your child is experiencing any of these problems then contact your doctor.

Taking too much vitamin D
Our bodies create vitamin D when we are in direct contact with the sun outdoors. During winter and autumn when we experience less sunlight, people are advised to take a vitamin D supplement.
This key vitamin can also be found in foods such as salmon, sardines, red meat and egg yolks. But taking too much vitamin D can lead to health problems.
Taking too many vitamin D supplements over a long period of time can cause a build up of calcium known as hypercalcaemia. This can weaken the bones and damage vital organs such as the kidneys and heart.

28/03/2025

George Morris Physio Wigan

Foods that may help reduce pain and increase mobility in the joints

Part 2

Omega-3 Fatty Acids / Fish Oils
Cold-water fish are a terrific source of Omega-3s fatty acids, which are essential nutrients for human health. Not only are they proven to reduce inflammatory proteins in the body, but they also improve brain function and lower risk of heart disease, diabetes and other illnesses.
Omega-3 can be found in cold-water fish such as tuna, salmon, trout, halibut and sardines. Taking a daily fish oil supplement is another way to absorb Omega-3s.

Nuts and Seeds
There’s good news for the vegans and vegetarians among us. Omega 3s can also be found in a variety of nuts and seeds. A small daily portion of walnuts, almonds, flax seeds, chia seeds or pine nuts can help reduce inflammation in the joints and connective tissue.

Brassica Vegetables
Leafy greens like mustard greens, arugula, kale and purple cabbage are in the brassica family. Several other popular vegetables make the list, including broccoli, cauliflower and Brussel sprouts.
This particular subset of the vegetable population has been known to block an enzyme that causes swelling in the joints. Plus, they’re packed full of fibre, vitamins and nutrients for overall health and well-being.

Colorful Fruits
Blueberries and apples are full of flavonoids. These help “turn off” inflammatory responses in the body.
Pineapple is full of bromelain content, a nutrient that has shown to reduce joint pain caused by osteoarthritis and rheumatoid arthritis. However, most of the bromelain is found in the stem and core of the pineapple, so blend the core into a smoothie to get the maximum benefit.
And finally, tomatoes contain a powerful antioxidant. Cooked tomatoes are even more lycopene-rich than uncooked ones. Be sure to consume the skin to get the greatest benefit.

Olive Oil
Toss out your vegetable oil, sunflower oil and peanut oil – all of which can increase inflammation. Instead, opt for a few tablespoons of olive oil for cooking and making salad dressings. Better yet, go with the extra virgin variety that is less processed. Often associated with a Mediterranean diet, olive oil is an unsaturated “healthy” fat. And guess what … it’s another source of Omega-3!

28/03/2025

George Morris Physio Wigan

You don’t need equipment to strengthen your core - just a 10-minute ab routine

The benefits of having a strong core are endless. Core-based exercises help to train the muscles in your pelvis, lower back, hips, and abdomen to work better together, helping to improve things like balance and stability. This makes daily tasks easier to do and will assist in tightening your abs if this is something you are eager to work on.

Some of the best workouts for abs are really effective at developing strength and muscle across your abdominal muscles. But it's also worthwhile working in additional core exercises to your usual routine if you want to feel stronger overall in your workouts, as a stronger core can help reduce fatigue, increase endurance and prevent injury.

To ensure you get as much as you can from a workout, make it a challenge you will perform each exercise for 10 seconds and do 10 repetitions. Take short 15 second breaks to rest in between.

This is an equipment-free workout so you can pretty much complete this workout anywhere, such as out in your garden or local park if the weather is nice. The full routine is floor-based so do consider placing something underneath your back for support like a towel or one of the best yoga mats.

Although your muscles around the stomach area can seem like a more stubborn location to tone up or notice any form of improvement in, scientific research published in the journal of physical therapy science found that you can start noticing improvements to core strength after just four weeks of training.
If you have been relentless with performing ab and core exercises for a while but not seeing the results you wish to see, you might have a layer of stomach fat stopping you from seeing your toned muscle. Learning how to lower body fat percentage encapsulates building balance across your fitness and diet habits. Things like increasing your protein intake, which can be made easier with protein powders and adding some weight training to your schedule will help you on your way to achieving a leaner and healthier body.
For anyone who likes adding an extra challenge to their workouts, try adding an ab roller at the end of your next ab session and see how strong your core really is. You'll also be giving your upper body a workout at the same time.

Physiotherherapists recommend the following core exercises for lower back pain:

Bridge
Single straight leg raise with bridge
Plank
Table top Scissors
Dead bug exercise

28/03/2025

George Morris Physio Wigan

Arthritis: Four ‘potent' anti-inflammatory breakfast options that may protect your joints

The diet you eat is one factor of many that is easy to change but can yield massive improvements in your arthritis symptoms. Mixing up your breakfast to include more anti-inflammatory foods may be enough to see significant improvements, which is supported by research.
Many typical breakfasts consisting of various kinds of cereal or toast may be making your condition worse, suggested the expert Doctor Cohen, medical director of Integrative Rheumatology Associates in the US.
She explained that most typical breakfasts, which tend to be carbohydrate-heavy, are problematic meal choices.
Carbohydrates "break down very quickly in the body into sugary components, and sugar is inflammatory," she told Everyday Health.
Inflammation in people with arthritis is responsible for many of its symptoms.
According to the Arthritis Foundation, inflammation "attacks joints and can cause joint swelling, increased joint fluid, cartilage and bone damage, and muscle loss".
There are other breakfast options that are less dependent on carbohydrates.
Greek yogurt with fruit
Meals like Greek yogurt with fruit contain natural anti-inflammatories that can be good for managing arthritis symptoms.
In a study published in the British Journal of Nutrition, women who ate low-fat yogurt daily for nine weeks had fewer signs of inflammation in comparison to women who didn't.
Fruit is also well-known to contain lots of antioxidants, which can reduce inflammation.
According to Harvard University, stone fruits, apples, grapes, and citrus fruits are all "particularly potent in antioxidant and anti-inflammatory activity".
Watermelon and strawberries have also been shown to reduce the inflammatory marker C-reactive protein (CRP).
According to the Arthritis Foundation watermelon is "great for hydration and weight management" - both of which are beneficial for arthritis.
Whole grains
Although Doctor Declan warned of breakfasts containing lots of carbohydrates, there are some exceptions.
The arthritis foundation also recognises that foods dense in wholegrains, including oats and wholegrain have been shown to slash CRP level
Salmon and avocado
If you can mix avocado into your breakfast, perhaps with gluten-free toast, this could be beneficial too.
Avocados contain lots of monounsaturated fats, which are known to protect joints from inflammation.
Another study from 2018 showed that rheumatoid arthritis sufferers who consumed more monounsaturated fats felt better than those that ate less.
A protein shake that includes nuts
Protein is said to be vital to help improve muscle mass and function - which is important for strengthening your joints.
You could get your protein from fruit or a protein smoothie. If you include nuts, this could help too. Nuts are another good source of anti-inflammatory fats.
One study in the American Journal of Clinical Nutrition found that eating nuts was associated with lower levels of inflammation biomarkers.
One expert dietician called Amy Shapiro told Eat This, Not That! to "focus on protein including eggs, Greek yogurt, protein smoothies with fresh fruit, and berries".

28/03/2025

George Morris physio wigan.

A torn cartilage of the knee, also known as a torn meniscus, is one of the most common knee injuries. Any activity that causes you to forcefully twist or rotate your knee, especially when putting your full weight on it, can lead to a torn meniscus. Degenerative tears can also occur as we get older.
If you've torn your meniscus, you might have the following signs and symptoms in your knee:
* A popping sensation
* Swelling or stiffness
* Pain, especially when twisting or rotating your knee
* Difficulty straightening your knee fully
* Feeling as though your knee is locked in place when you try to move it
* Feeling of your knee giving way
If you have any of these symptoms then it is wise to book in for an assessment with a chartered physiotherapist, as they can ascertain whether physiotherapy treatment is necessary or they may refer you for keyhole surgery if it is appropriate.

Please call us at George Morris physio on 01942 722600