Getting the point? Considering injection for muscle/tendon pain?

Muscle and tendon pain can be a real drag, and often injections are recommended or considered after failed conservative treatment. Especially by that bloke in the office!

But does it work, and are they damaging?

There are lots of injection options for tendinopathy; corticosteroid, platelet-rich plasma, hyaluronic acid, prolotherapy, tenocyte implantation, stem cell… the list goes on.

There are promising studies with each of these, and there is no ‘one size fits all’ answer.

Currently, corticosteroids remain the most common ‘safe bet’ for pain relief and  return to rehab. But they are short term strategies, with less effective long term results.

Although widely regarded as safe, animal trials of corticosteroids have showed that they can weaken tendons, however it is not conclusive in humans.

Platelet rich plasma (PRP), injects a concentrated mix of the bodies own cells to promote healing, and is gaining momentum. However the evidence is not yet certain as there are a wide variety of techniques and the procedure appears not to be completely perfected.

All other injections are considered more experimental when compared to corticosteroids and PRP.

So in conclusion, tell your office buddy that there is no clear winner! Having said that, expertly administered injections carry relatively few risks and do often help tendon rehabilitation. Therefore it is worth considering, especially when there is little response to therapy on its own.

Alex Horne Chiropractic… more than just a little prick.

Sources available on request
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What are the Up’s and Down’s?

Standing desks… “What’s the fuss, isn’t it just another gimmick?”

Not at all, in fact chiropractors welcome the new influx of table tops and have been waiting for them for years! When you stand, you require more active core muscles which help support your spine.

Muscles account for 80% of lower back support, so if they are regularly shut off for too long, problems arise.

“So standing is the answer to all of my problems?”

Unfortunately not, it is possible to stand badly too and that can lead to discomfort. What is also important is to be able to move and change between positions regularly and the stand up desks provide a great tool for this. It’s not just for “the guy with back pain”.

Alex Horne Chiropractic – Be outstanding! Ask your Alex how you could benefit.

Need a good stand up desk? Check out this independent review of the best on the market. http://www.reviews.com/standing-desk/

Drinking like a fish?

Should we be drinking like fish?

It’s a simple answer, and you won’t even need to keep checking the back of your underpants!

Feel the natural cycle of your body (and the cosmic energy of the universe BRO!) and just knock it back when you are thirsty.

Put it this way, drinking to the exact ‘recommendations’ of medical sources, 1.6; 2 litres (female; male) [NHS 2013] won’t hold true between Ronnie the pensioner and Terry the bodybuilder.

An exact figure would weigh up; water taken up from food/beverages versus water lost from climate, energy expenditure, diet osmolarity, body mass and individual thermoregulation variants.

But your body does this for you with a thing called THIRST! The problem of dehydration often comes when we don’t pay attention to those signals, especially in hot weather.

So it can be helpful to make sure you drink a certain amount per day, especially if you’re busy, but too much water will simply result in more excretion within the hour.


Coming soon: How to hydrate for your marathon (drinking like a fish part 2)




9 tips for winter vitamin D!

Until at least April, it is hard to get enough vitamin D, so here are some tips on how to supplement:

1.The most effective vitamin source is D3. D2 (often prescribed) will do, but isn’t as effective*.

2.Supplements of D3 are absorbed just as easily into the body as from dietary sources or from the sun*.

3.Cod liver oil contains lots of vitamin D, but take care not to over suplement due to high vitamin A levels*.

4.The average person can safely supplement with 5000iu´s*.

5.10,000 iU´s is the average persons maximum daily dose and shouldnt be exceeded*.

6.A study found supplementing with 4000iU´s of vitamin D was enough to bring a significant majority of adults out of vitamin D deficiency**.

7.Sun beds provide sufficient UVB radiation (required for vitamin D production in skin) even in short sessions*.

8.Not all D3 supplements are vegetarian friendly.

9.A vitamin D supplement is around 65 times cheaper than a boring 6 day budget holiday to Majorca and lasts around 2 times longer!*** That’s roughly 130 times more cost effective, and no drinking their dodgey water what don’t taste like what it oughta!

*www.vitamindcouncil.org

**www.foundmyfitness.com

***Based on 100 doses/supplement and 6 days of casual sunlight making up for 49 days without sufficient sun exposure thanks to fat soluble vitamin D storage (study).

8 Vitamin D Facts make Londoners want to Supplement!

8 Vitamin D facts make Londoners want to supplement!

1. Vitamin D controls over 1000 body processes (including immune function, bone density and anti-ageing). (1,2)

2. 50% of UK adults are vitamin D deficient. (3)

3. Vitamin D production is optimal at midday, so the shorter your shadow, the more you make (relative to your height of course). (4)

4. In summer, two or three 20-30 minute exposures of mid-day sunlight/week is enough in the UK. (3)

5. You make less vitamin D from the sun the greater;
your skin is pigmented (if could take 15mins for fair skin, compared to 2 hours for dark)
your age
your BMI
your distance from the equator (3,5)

6. Clouds, sunscreen and air pollution all decrease vitamin D production from the sun. Glass completely blocks it! (4)

7. Between October and April, 90% of the UK don’t produce enough vitamin D from sun exposure, so must rely on diet. (3)

8. Few foods contain substantial vitamin D, oily fish, beef liver and egg yolks. (3,5)

Look out for the next article, how to supplement your vitamin D!

Alex Horne Chiropractic – Where the sun is always shining (from directly overhead). Don’t miss our special offer!

1) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
2) http://www.foundmyfitness.com
3) Pearce SH, Cheetham TD; Diagnosis and management of vitamin D deficiency. BMJ. 2010 Jan 11;340:b5664. doi: 10.1136/bmj.b5664
4) http://www.vitamindcouncil.org/…/how-do-i-get-the-vitamin-…/
5) Vitamin D clinical guideline, NHS North of Tyne (2011)