June News

from Catherine Chambers Physiotherapy and Pilates
June is here and that brings us to halfway through the year already. Take some time to set some new goals and congratulate yourself on all that you have achieved thus far. We hope you are ready and motivated for the next half of 2019!

With June comes the cold. Before cold weather sets in, the atmospheric pressure often drops, causing less pressure on the body and allowing our body tissues to expand. When our tissues expand, it puts extra pressure on the joints, resulting in stiffness and pain. Stretching & movement can aid in your discomfort as it increases the flow of blood and oxygen to the stiff and uncomfortable areas. This helps increase your range of motion, therefore improving your physical function. Move to melt away the winter stiffness! 
We are open on Saturday mornings to enhance our service to those of you unable to attend Physio sessions during the week. Bookings for Saturdays are made during the week.
Wishing all the Dad's out there a Happy Father's Day for Sunday, June 16th! If you'd like to treat your special Dad to a Physio, massage or individual Pilates session, vouchers can be bought from the Practice and are valid for 3 months from date of purchase.
June is also Men's Health Month! The purpose of this is to heighten the awareness of preventable health problems, and to prompt early detection and treatment of disease, in men of all ages. We encourage men to focus on self-care and a healthy lifestyle, and to listen to your body and mind. Give it the love and support it is needing!
Back care workshop

We have started a workshop for clients with current or recurrent back issues. It is run over 3 weeks and covers a variety of topics associated with back care and teaches you to manage your back, thus empowering you to treat yourself.
The following topics are covered:
  1. Ergonomics - the way in which one sits or moves can influence the health of your tissues. We will discuss and teach some safe and effective ways in which to lift objects, carry them and position yourself at a workstation.
  2. Strengthening exercises - in this session, we will teach you some exercises to strengthen the muscle groups that are important for maintaining a healthy posture. In particular, we will focus on exercises to support the spine during static and functional movements.
  3. Stretching / movement exercises - in this session we will target the muscles that are commonly found to be tight with back pain, and will include movements to loosen the neural interfaces and the fascial tissue which encapsulate the muscles and tendons. The exercises will be demonstrated and practiced, making it possible for you to repeat them at home/work.
If you are unable to attend a class, you can make it up in the next course.
Call us on 021 461 2159, pop us an email or just reply to this Newsletter, to find out more and/or to secure your spot!
Ergonomic posture & back pain

Many suffer from back pain due to the set-up of their work-place. It is important that you have the correct ergonomic set-up to minimize the strain put on your body. The goal is to achieve a neutral posture for your spine and joints while you work. Take a look at the picture below for some tips & tricks when it comes to lining up your body with your work equipment; they have used a Sit-Stand desk, however the same advice applies for every-day sitting and/or standing whilst working.
* https://www.posturite.co.uk/
PEACE & LOVE, for your body

P - protection - avoid activities & movements that increase pain during the first few days after injury.
E - elevation - elevate the injured limb higher than the heart as often as possible.
A - avoid anti-inflammatories - they reduce tissue healing, & avoid icing.
C - compression - use elastic bandage or taping to reduce swelling.
E - education - your body knows best. Avoid unnecessary passive treatments & medical investigations & let nature play.
&
L - load - let pain guide your gradual return to normal activities. Your body will tell you when it’s safe to increase your load.
O - optimism - condition your brain for optimal recovery by being confident and positive.
V - vascularisation - choose pain-free cardiovascular activities to increase blood flow to repairing tissues.
E - exercise - restore mobility, strength & proprioception by adopting an active approach to recovery.

* https://therunningclinic.com/en/runners/blog/archives-anglaises/peace-love-new-acronym-for-the-treatment-of-traumatic-injuries/
What have our Physio's & clients been up to?
Cathy took some 'me-time' and cycled on a Fat Bike along a beautiful section of the Wild Coast, with a keen group of cyclists.
Here she is crossing the river at Wave Crest.
Two of our clients, Liza Visser and Nick Andrianatos, competed in the Ironman 70.3 in Durban!

This was Liza's first Ironman and she finished sub 5 hours, 1st in her age category and 10th overall. She has 12 weeks to go until the Ironman 70.3 Worlds, in Nice! We wish her the best for her race.
Sporting events

Well done to everyone who competed in The Beast and the Comrades, on Sunday, June 9th. 

For those of you gearing up for the Knysna Forest Marathon on Saturday, June 29th, keep up the good miles! The race is 21km (half-marathon) and 42km (full-marathon) and runs through some lovely, lush greenery.

We are always thinking of you! Give us a shout should you need a pre/post-race massage or Physio session to ease those muscles, or an Individual Pilates session for some core-activation movement to warm up your body.
"Difficult roads often lead to beautiful destinations." - Zig Ziglar
Copyright © 2019 Catherine Chambers Physiotherapy & Pilates, All rights reserved. 
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Catherine Chambers Physiotherapy & Pilates
29 Derry street, Vredehoek
Cape Town, WC 8001
South Africa
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Catherine Chambers Physiotherapy & Pilates · 29 Derry street · Vredehoek · Cape Town, Wc 8001 · South Africa

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