Unwrapping healthy habits for wellbeing this Christmas
As the weather turns colder and we become more sedentary over the next few months, our muscles and joints can feel the aches and pains even more than usual. With a proven link between physical and mental wellness there are a few healthy habits that can be adopted to make living with musculoskeletal conditions easier at this time of year and improve overall wellbeing.
Here, Kirsten Lord, Chief Clinical Officer and founder of our digital MSK assessment platform PhysioWizard, discusses what steps to take during the festive season.
1. Be active - start small and build up
Exercise doesn’t have to be fast or intense. Making your heart beat just a little faster and using as many joints as possible helps general health and fitness in many ways. It is also safe to stay gently active even when you are sore and it's very unlikely that you will cause harm when doing everyday activities such as housework. Activity encourages blood flow, helps flexibility and strength, and stimulates the release of your body's own natural painkillers. Continue as normal a life as possible even where some discomfort can be expected, however avoid ‘pushing through pain’.
2. Listen to your body - rest and position
In the first few days after experiencing any discomfort or pain you should rest for short periods of up to 20 minutes. Find a pain free and comfortable position where the area is supported. Remember too that keeping your limb high (above the level of the heart) helps to reduce swelling. Avoid resting in bed unless this is the only comfortable position and even then no longer than a couple of days or your muscles will weaken. Keep changing your position to prevent stiffness building up, this will encourage blood flow and promote healing. Fidgeting is good!
3. Control any flare up – heat and ice
For an acute injury it is best to use ice in the first 2-3 days to manage pain and swelling. Place an ice pack (ice cubes or a packet of frozen peas wrapped in a wet towel) on or around the painful or swollen area for 10 to 20 minutes. Repeat several times a day.
Heat is best used from 48 hours following injury or if you have an increase in aches and pains. By applying heat to the area it can help reduce pain, tightness and spasm whilst encouraging blood flow. Apply a hot water bottle wrapped in a towel or a microwavable wheat bag for 20 minutes, several times a day, for best results.
4. Eat well – fruit and vegetables
Eating healthily can reduce inflammation and joint discomfort to help you stay active and better manage any pain. It's a great New Year's resolution to choose too. A diet rich in fruits, vegetables, Omega 3 and low in processed foods will help in reducing inflammation. To make healthy choices easier and as a general rule of thumb, aim to eat a range of colourful fresh foods.
5. Laugh – it really is the best medicine
And last, remember that laughter triggers the release of endorphins, the body's natural feel-good chemicals, which can be an extraordinary pain reliever and promotes an overall sense of well-being.
We hope that these healthy habits go some way to helping you embrace the season and look forward to sharing more tips in the New Year.
As the weather turns colder and we become more sedentary over the next few months, our muscles and joints can feel the aches and pains even more than usual. With a proven link between physical and mental wellness there are a few healthy habits that can be adopted to make living with musculoskeletal conditions easier at this time of year and improve overall wellbeing.
Here, Kirsten Lord, Chief Clinical Officer and founder of our digital MSK assessment platform PhysioWizard, discusses what steps to take during the festive season.
1. Be active - start small and build up
Exercise doesn’t have to be fast or intense. Making your heart beat just a little faster and using as many joints as possible helps general health and fitness in many ways. It is also safe to stay gently active even when you are sore and it's very unlikely that you will cause harm when doing everyday activities such as housework. Activity encourages blood flow, helps flexibility and strength, and stimulates the release of your body's own natural painkillers. Continue as normal a life as possible even where some discomfort can be expected, however avoid ‘pushing through pain’.
2. Listen to your body - rest and position
In the first few days after experiencing any discomfort or pain you should rest for short periods of up to 20 minutes. Find a pain free and comfortable position where the area is supported. Remember too that keeping your limb high (above the level of the heart) helps to reduce swelling. Avoid resting in bed unless this is the only comfortable position and even then no longer than a couple of days or your muscles will weaken. Keep changing your position to prevent stiffness building up, this will encourage blood flow and promote healing. Fidgeting is good!
3. Control any flare up – heat and ice
For an acute injury it is best to use ice in the first 2-3 days to manage pain and swelling. Place an ice pack (ice cubes or a packet of frozen peas wrapped in a wet towel) on or around the painful or swollen area for 10 to 20 minutes. Repeat several times a day.
Heat is best used from 48 hours following injury or if you have an increase in aches and pains. By applying heat to the area it can help reduce pain, tightness and spasm whilst encouraging blood flow. Apply a hot water bottle wrapped in a towel or a microwavable wheat bag for 20 minutes, several times a day, for best results.
4. Eat well – fruit and vegetables
Eating healthily can reduce inflammation and joint discomfort to help you stay active and better manage any pain. It's a great New Year's resolution to choose too. A diet rich in fruits, vegetables, Omega 3 and low in processed foods will help in reducing inflammation. To make healthy choices easier and as a general rule of thumb, aim to eat a range of colourful fresh foods.
5. Laugh – it really is the best medicine
And last, remember that laughter triggers the release of endorphins, the body's natural feel-good chemicals, which can be an extraordinary pain reliever and promotes an overall sense of well-being.
We hope that these healthy habits go some way to helping you embrace the season and look forward to sharing more tips in the New Year.
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Kirsten Lord
Chief Clinical Officer and founder |
Qualifying as a physiotherapist in Adelaide, Australia in 1989, Kirsten moved to Scotland in 1991 and founded The Physio Centres (Edinburgh & Glasgow) in 1992, which she grew to become one of the biggest privately owned physiotherapy groups in Scotland providing in excess of 15,000 treatments per annum.
In 2010, Kirsten founded PhysioMedics™ a technology company that aims to improve the experience of those with muscle and joint conditions. Physiotherapists have the rare opportunity to make a significant impact on people’s lives and Kirsten recognised the potential of software to deliver personalised care at scale, for the wellbeing of numerous people. Kirsten continues to lead the innovation and clinical development of PhysioWizard®
PhysioWizard®
PhysioWizard is a digital MSK self-assessment tool used by employers, health providers and private medical insurers to give employees, patients and members quick and easy access to an online assessment of 108 body areas. An instant report provides advice, guidance and self-help exercises (where appropriate) then signposts to next stage healthcare treatment (early treatment leads to quicker recovery and prevents chronic pain from developing in those experiencing muscle and joint problems). Built using Augmented Intelligence (AI), PhysioWizard is the first clinically trialled and validated tool in the UK which intelligently interacts with users to assess with accuracy in a robust and safe way. Available 24/7, it puts better MSK healthcare in your hands.
