​We are looking to appoint a dynamic and enthusiastic Associate Osteopath to join Hannah Ramsay, Principal Osteopath of H B Osteopathy at The Osteopathy and Injury Management Centre, Abshot Country Club.  Set in the Hampshire countryside, close to the coast between Southampton and Portsmouth the Centre is located within a Country Club complex, with a gym, squash and tennis courts and a pool. The facilities can be used by the successful applicant personally and also as part of our patient’s rehabilitation programme.
Our patient list has grown exceptionally quickly despite the gym being closed and we now need an Associate Osteopath to share the increase in demand. The post would be suitable for a newly qualified or experienced Osteopath with an interest in sports injury management, sports massage, or paediatric osteopathy. The post would be part time initially but we expect the work load to increase quite quickly. For further details or to arrange an informal visit please contact Hannah Ramsay.
Email: hbosteopathy@gmail.com
Work mobile: 07908 415376.
Website: www.hbosteopathy..com 
Facebook: @OsteopathyHB

Top 10 Tips on how to avoid musculoskeletal gardening injuries!
The temperature is climbing, the sun is shining and we can’t wait to be outside but, before you leap back into gardening you may wish to consider the 10 points listed below as a precaution:
1) Warm up – having a brisk walk around the garden and doing some simple stretching exercises is good preparation for time in the garden
2) Build up gradually – we’ve all done it – there’s so much to do – the temptation is to hit it hard. The problem is that the musculoskeletal system takes time to adapt, particularly as you get older and this can be a common cause of injury. If you’re not used to it, start out by doing a little bit first of all – tackle a small area of the garden and see how you get on with a short period of physical activity each day. Gradually build up the time and intensity.
3) Vary the workload – chop and change whilst you’re in the garden. Apart from the physical demands of some tasks, it can get boring working on just one part of the garden. Scarifying the lawn is a workout so try interspersing this job with an easier task like weeding. This will help you avoid overuse injuries affecting hands, wrists and elbows most commonly.
4) Think about your position – some activities, particularly repetitive ones, can easily lead to injury if you don’t get your body posture or technique correct. In spring time, you are also using tools and equipment that you haven’t used for 6 months. Make sure you are comfortable doing the task – if not stop and re-adjust. You can also vary the jobs depending on whether they require you to sit, stand or bend – as your back is unlikely to tolerate endless amounts of heavy bending or lifting.
5) Listen to your body – remember that pain can be your body’s way of telling you to stop. If you start to feel any discomfort, give yourself a break. Pushing through the pain may seem like an admirable quality, but it will most likely just make things worse.
6) Don’t be afraid to ask for help – we can all picture the scene – you start digging out some old hedging and you need some extra strength to get the last bit out – but no one’s around. You can struggle on but the risk of injury is high. Why not leave it until someone can give you a hand (maybe after social distancing rules have been relaxed!)
7) Decide in advance what you’re going to do – get the right equipment, plan what is involved and tell someone else if you can so they are aware of what you’re doing. Many accidents occur as a result of poor planning.
8) Look after your back and knees – if you can, straighten your back, look ahead and lift using the power of your knees and legs rather than allowing the lower back to take all the strain. You could also try using a foam-padded kneeler to prevent knee pain and backache when planting, weeding or tending to low growing plants
9) Use long handled tools – Use long handled tools if you can, as this will reduce the amount you need to bend, reach or stretch
10) Warm down – after you’ve been in the garden it’s good to do some simple back exercises which can help to counter the strain and keep your spine healthy and pain-free 
We hope that you will stay safe and well in the garden. However, we are aware that injuries happen to even the most conditioned and prepared gardener. During this period of social isolation, Osteopaths are on hand should you suffer an injury.
Hannah
Osteopath (and keen trainee gardener)
07908415376

What is a cranial osteopathy – and how effective is it for tension headaches?
 
You may have heard of “cranial osteopathy” and think a “cranial” osteopath is an osteopath who only deals with problems regarding the “cranium” or head, or that if they are suffering from conditions such as tension headaches that they need to see a cranial osteopath rather than a regular osteopath.
 
Cranial osteopathy can feel very relaxing for the recipient in much the same as reflexology can be. For some patients, particularly the very young, cranial osteopathy may be an appropriate and effective technique, however patients with conditions such as tension headaches who are exclusively treated with cranial osteopathy may be missing out on more effective forms of manual therapy that directly address the precise source of their pain, such as referred pain from the neck joints or “Trigger Points” in the neck / shoulder muscles.
 
As an Osteopath with particular interest in treatment of migraines and tension headaches I may use a combination of both cranial and structural Osteopathy to treat patients depending on their individual presentation.
 
Hannah Ramsay
H B Osteopathy

Ankle and Foot Pain
Did you know?
One quarter of your bones are in your feet! 

Ankle and foot pain can occur at any age for a multitude of reasons. It is probably most common however in sports people, especially those who do a lot of running. This is due to repeated high impact through the feet and ankles, a tendency for tight calf muscles and increased likelihood of ankle sprains due to awkward landings.
Unsupportive and constricting footwear, especially amongst women is also a common cause of foot pain. High heels place immense strain on the calf muscles (as well as the lower back and hips), while flat shoes or flip flops provide inadequate support to the foot arches.

Common Causes of Ankle or Foot Pain

• Plantar fasciitis leading to pain on the sole of the foot and/or heel pain. This can be due to overuse (eg. running), increased weight (eg. pregnancy) or unsupportive footwear (eg flip flops, flat-soled shoes).
• Sprained ankle due to awkward landing, pre-existing ankle injury or hypermobility.
• Achilles tendinopathy due to overuse, excessive stretching, foot over or under-pronation.
• ‘Wear and tear’ of the foot joints due to osteoarthritis.
• Unsupportive or constricting footwear (eg flip flops, flat-soled shoes, pointed, high-heels).
• Referred pain, cramps or ‘pins & needles’ from the lower back.

How can Osteopathy Help with Ankle or Foot Pain?
An Osteopath can assess what is causing your ankle or foot pain. We can provide treatment and advice for all of the conditions above. Treatment may include massage, joint mobilisation, stretching and advice on exercises to do at home. As well as treating the foot and ankle directly, we may also work on the hips, knees pelvis and the back, if assessment reveals contributing factors in those areas. 

When Is Osteopathy Not Suitable?
Ankle and foot pain may be caused by something that is not suitable for osteopathic treatment, in which case we would refer you on to a specialist. Examples include: cardiovascular problems, inflammatory conditions such as rheumatoid arthritis or gout, fractures or congenital bony anomalies.
 
If you need any further advice or would like to arrange an appointment please call 07908 415376
Hannah Ramsay
Osteopath

Sciatica is common and affects a number of people of all ages and abilities. Yet it is also surrounded by a number of myths.Sciatica is pain or numbness anywhere along the sciatic nerve (which runs from the lower spine, through the buttocks, and down the backs of the legs) caused by compression of the nerve.
 
Myth: We do not know what actually causes Sciatica
Fact: Sciatica occurs when the sciatic nerve is pinched or compressed, which is often caused by a bulging or herniated disk between the vertebrae in the lower spine.
Other causes include a bone growth on the spine itself or by spinal stenosis, a narrowing of the spinal canal. Thorough examination can typically enable us to determine the cause and therefore the best treatment and recovery path.
 
Myth: Sciatica is a diagnosis or a condition
Fact: Sciatica is actually a symptom, indicating that something is irritating a nerve root in the lower back. As Osteopaths, our goal is to determine the cause of that pressure on the nerve and advise on the best treatment plan for each patient.
 
Myth: I should stay in bed and rest if I have Sciatica
Fact: As with back pain, we recommend that most of our patients will benefit more by remaining active and avoid bed rest. We see little to no benefit to staying in bed compared with staying active for people with sciatica.
 
Myth: Medication is the only way to provide relief from Sciatica
Fact: Reaching for an anti-inflammatory drug is generally most people’s first instinct to help ease the pain of sciatica. However “a systematic review and meta-analysis published in February 2012 in the BMJ (British Medical Journal) found a lack of evidence of the efficacy of drugs including NSAIDs, corticosteroids, antidepressants, and opioid analgesics.”
 
Osteopaths are highly trained to identify if you are suffering from sciatica using a number of neurological and orthopaedic tests. However, it is not always possible to relieve true sciatica with just osteopathic treatment and your osteopath will know when to send you for further investigations or a different treatment approach.
 
Myth: All leg pain means I have Sciatica
Fact: There could be a number of reasons for your leg pain including muscle strains, vascular issues or another nerve being irritated. The symptoms of Sciatica runs from the mid-buttock down the back of the leg, commonly past the knee and down through the calf.
 
Myth: Sciatica is caused by an injury or event
Fact: This is not always the case. In most cases the intervertebral disk has a small defect and is ready to herniate, which means the Sciatica is not necessarily caused from any specific event.
 
Myth: Surgery is the only way to truly address Sciatica
In most cases, Sciatica can be resolved within about six weeks and do not need surgery. We may recommend other treatment options if the Sciatica is particularly stubborn to treat.
 
Myth: Sciatica cannot be prevented
It is true that not all cases of Sciatica can be prevented, but maintaining an active life, correct posture, strong core and body maintenance will all help towards preventing lower back pain and Sciatica. We highly recommend Pilates as an effective form of exercise to help prevent and address Sciatica as it focuses on strengthening your core.
 
For more information and advice about how Osteopathy can reduce your symptoms and treat sciatica please call me or send a message. 
 
Hannah Ramsay
Osteopath 

Did you know that a lot of injuries are caused by walking dogs?  It doesn’t make sense, does it?  Walking the dog is a wonderful form of exercise: you get fresh air, increased heart rate, movement through the whole body and the company of a furry friend.
 
But what happens when your dog sees a cat, or a half-eaten sandwich on the ground, or another dog he or she wants to greet?
 
The tugging, pulling and straining on the lead can cause all sorts of problems.  We often see repetitive strains to the muscles, tendons and ligaments of shoulders and a lot of these are brought on by dog walking.  A sudden jerk on the lead from even a small dog can give you terrible elbow pain.  A dog suddenly pulling in the opposite direction can put you in a weird twist that messes up your back. 
 
And that’s without mentioning the knee injuries caused by dogs accidentally crashing into the back of your legs while racing around at playtime or the black eye caused by over enthusiastic mis-timed jumping!
 
You see, dog walking is not as innocent as it looks!
 
So, what can you do to stop these injuries?  Well, I’m not a dog psychologist, but I’d suggest that good, consistent training is an essential starting point.  Dogs are bright animals and all of them are able to learn clever tricks.
 
So, if your dog is behaving in a way that causes you pain, get help, – spend time and effort reinforcing steadiness or possibly enlist the help of a professional dog trainer and try to fix the cause.  In the meantime an Osteopath may be able to help fix the injuries caused by our best friends doing what they do best!
 
Hannah the Osteopath and Murphy the Golden Retriever

What happens when you visit an Osteopath?
What is a treatment is likely to cost? and How to find an Osteopath near you.

Before you book your first appointment, do call and speak to the receptionist or the Osteopath you would like to see.
Osteopathic practices should be able to provide information about the Osteopath, the clinic, what the treatment involves, payment methods and anything else you need to know in advance of your first visit.

At your first appointment your Osteopath will start by listening to you and assessing you.
Osteopathy is a patient-centred, system of healthcare. A first appointment generally lasts about 45 minutes to allow the osteopath adequate time to:

• Listen and ask questions about your problem, your general health, other medical care you are receiving or medication you are taking, and record this in your case notes. The information you provide will be confidential.
• Examine you properly. It is likely the osteopath will ask you to remove some of your clothing. Tell your osteopath if you are uncomfortable about this. You should expect privacy to undress and a gown or towel should be provided. You can ask a friend or relative to accompany you and be present throughout your treatment.
• Ask you to make simple movements and stretches to observe your posture and mobility. Because of the body’s structure, pain or stiffness you are experiencing in one part may be linked to a problem elsewhere.
• Examine the health of the joints, tissues and ligaments using their hands and a highly developed sense of touch called palpation.

Your osteopath will also check for signs of serious conditions they cannot treat and may advise you to see your GP or go to hospital. They should provide you with a letter explaining what they believe to be the problem.

Diagnosis and treatment
Osteopathy specialises in the diagnosis, management, treatment and prevention of musculoskeletal and other related disorders.
Your osteopath will give you a clear explanation of what they find (their diagnosis) and discuss a treatment plan that is suitable for you. They will explain the benefits and any risks of the treatment they are recommending. It is important to understand and agree what the treatment can achieve, and the likely number of sessions needed for a noticeable improvement in how you feel.

Treatment is hands-on and involves skilled manipulation of the spine and joints, and massage of soft tissues. Your osteopath will explain what they are doing and will always ask your permission to treat you (known as consent). Ask questions at any time if you are unsure what you have been told or if you have any concerns.
Self-help measures and advice on exercise may be offered to assist your recovery, prevent recurrence or worsening of symptoms.

How much does it cost?
Most osteopaths work in the private sector and this means you will usually need to pay for treatment. Fees vary across the UK depending on a number of factors including the osteopath’s location; but the majority of osteopaths tend to charge an initial consultation fee of £55 to £70 and between £40 and £55 for subsequent sessions.
The initial session is often a longer one and generally can last about 45 minutes, with follow-up sessions generally lasting around 30 minutes. But again this will vary.

Most major private health insurance providers provide cover for osteopathic treatment but you will need to ask your insurance company about the level of cover available and whether you need to be referred for treatment first by your GP or a specialist.

Some osteopathic treatment is available through the NHS. For information on who to contact in your region of the UK, ask your GP.

Ongoing care
Because of the physical nature of the treatment, it is not unusual to sometimes feel sore in the first 24-48 hours after treatment. Your osteopath will explain any likely reactions that you could expect. If you have any concerns it is important to contact the osteopath and ask their advice. It may require more than one visit before your problem is resolved. The osteopath will review your progress at each subsequent visit and seek your consent to any changes to your treatment plan.

​Is referral from a doctor necessary?
Most patients 'self-refer' to an osteopath for treatment, there is no need for a GP letter. You can use the statutory Register of osteopaths on Institute of Osteopathy website to find local osteopaths or simply do an online search.

Although referral by a GP is not necessary, you are encouraged to keep your GP fully informed, so that your medical records are current and complete. This will ensure you receive the best possible care from both health professionals. With your permission, your osteopath may send a report to your GP with details of your condition and treatment. You can also request a letter for your employer if this is helpful.

We care about you from your head to your toes.

​ What is Plantar Fasciitis?
Plantar Fasciitis is a painful condition affecting the sole of the foot and commonly starting from the heel area. In the past it used to be called also “policeman’s heel” as the heel itself bears the majority of the weight while standing in heavy boots, hence becoming inflamed.
Symptoms that you might notice if you suffer from plantar fasciitis are:

• Heel pain
• Calf muscle tightness
• Calf cramps (mainly at night)
• Achilles Tendon pain

Symptoms usually worsen during weight-bearing activities such as walking and running and relieve during off weight-bearing activities such as cycling and swimming as well as rest.
The origin of the symptoms is usually non-traumatic so you don’t have to have necessarily injured your foot to develop plantar fasciitis. In fact, the most common causes for it are found in the way you walk or run (heavy heel strikers being mostly affected) or in wearing the wrong shoes during such activities. Very flat shoes or flip-flops don’t support the sole of your foot well enough, therefore can predispose to plantar fasciitis if worn for long periods of time.

If the injury is in the lower limb (knee or ankle), elevating the area a little can make it easier for your body drain fluids that might accumulate around the area, causing swelling. For example, if you’ve hurt your knee, sitting down with the knee raised on a low foot stool may ease your pain.​

No more defrosted bags of peas and no ibuprofen, you can use paracetamol for pain relief

Listen to your body, avoid too many medical interventions, be patient and let nature play its role.
​

Let your pain guide you through a gradual return to normal activities. You should slowly build your activity levels up as soon as your symptoms begin to resolve and as soon as you are able.

A positive and confident approach to  movement post injury gives you optimal chances of recovery.

​Keep  moving through a comfortable range of motion, without forcing it to the point of pain. The aim is to restore mobility, strength and proprioception by adopting an active approach to recovery.