Archive for March 2022

How can I loosen tight hamstrings?

Hi, it’s Joanna at Cram osteopaths. Today in the clinic I have been going over this stretch a lot, so I thought I would share it with you and it’s the simple seated hamstring stretch. If the hamstrings are tight it can actually cause some low back pain, which can affect those of you who are sitting at work all day, especially if you’re sitting all day and you’ve not got the best sitting environment. If your thighs are compressed by your chair and the chair coming all the way up the back of your legs this can cause lots of issues with pain and discomfort in the back of the legs and the low back due to lack of blood flow and movement through these muscles.
My usual advice of getting up frequently and moving around to encourage blood flow should help, but I would also recommend a very simple seated hamstring stretch. What you do is sit back in your chair and you’re just going to make sure that the heel can touch the ground. If you can’t then you move forward until you can comfortably put your heel to the ground and your leg is free of the chair. Then what you’re going to do is sit nice and tall and just raise up your chest, hands are going to be rested on the thigh and make sure your chest bone is up and straight. I can feel that coming right down through the limb. Hold it for three deep breaths and then release and repeat on the other side. Heel to ground hands on thigh, lean forward and push the chest bone up. Usually I’d say three deep breaths on both sides, three times each side and try to do it at least three times a day. Nice and easy to remember.
So if you feel you’re getting tight hamstrings or you’ve got a bit of low back discomfort and you want to try something before you give us a call, try that first. But of course, if the pain is not going away and you’re not sure what the actual cause is, we always recommend getting in to see us as soon as possible and we can have a really good look and get you feeling on your way to your better self.

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Patient testimonial for IDD therapy


Please introduce yourself?
My name is Rhoda Calder. I’m 57 years old and I’m local to Glasgow from Newton Mearns.
What made you first come and see us at Cram osteopaths?
Back in October 2021, I actually ruptured a disc in my back and I had lots of physio and it took me a long time to get to the point where I was a bit more comfortable. Then in January 2022, I re ruptured the disc and because I’m going on holiday on Sunday I was looking for a very rapid treatment in order to feel better for my holiday so I came back to Joanna at Cram osteopaths who I’ve used successfully in the past and Joanna suggested that we try the IDD therapy, which has moved me from a pain score of 10 down to a one or two within 15 sessions.
How would you describe IDD therapy to others?
From my perspective, the difference in me over a very short time scale is nothing short of amazing. So, in my case I would confirm that it’s been a positive situation for me.
How did you find each treatment session?
Some of the sessions can be slightly uncomfortable, but you know on the whole I suspect it’s better and more comfortable than having a manual session to try and assist you in your pain.

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What is a neck adjustment?

Hi Joanna here from Cram Osteopaths. I’m just giving Michael, who is my other half at the clinic, a little bit of neck treatment and we thought we would just go through it and show you what’s involved. Right now we’re just doing a nice bit of gentle articulation or movement of the neck joints.
This is usually a nice, comfortable technique, sometimes if someone is quite sore, there might be a little bit of discomfort but perfectly tolerable and we always say at this clinic let us know if you’re uncomfortable and we’ll change what we’re doing.
The next thing that we often will add in is a bit of gentle traction or stretching just to allow the relaxation of the neck muscles and all the other structures within the neck. Then the one that most people are worried about is neck manipulation. Before you have neck manipulation we make sure that you’re physically fit to have it in the clinic, but it’s nothing as scary as what people think.
We’ll just show you a quick neck manipulation on Michael. All it involves is bringing the head into a particular angle, we’re trying to do is keep it as comfortable as possible. So if the patient’s tense, we’ll help with that. I usually say ‘if you just focus on relaxing your head into the pillow and just let me do all the hard work here’, and that’s manipulation that’s into the left rotation and then we’ll come round and have a little look at the other side.
So same thing again we’re just going to go into a right rotation and that’s us there. A little bit of a stretch and usually for the neck that’s ample we would then go down and probably work through shoulders and upper back to do a more complete treatment. But hopefully that demystifies what happens when you come in to see an osteopath and how non-eventful a neck manipulation can be.
We’ll see you soon in the clinic.

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Can Osteopathy help treat foot pain?

Hi, it’s Joanna from Cram osteopaths. This week is national feet week. I have my foot model here and I thought I would tell you how osteopaths can help with feet and how we do much more than just necks and spine pain, which is normally what people would associate osteopathy with.
The most common conditions that we might see with the feet would include plantar fasciitis, Morton’s neuroma, and also sciatic pain. I’m going to quickly talk through these conditions and how they can present themselves. If you are getting any of these symptoms then please book in to see us, so we can start to help you.
With plantar fasciitis you may experience pain coming under the heel bone and into the base of the foot and get a burning pain that can be worse first thing in the morning when you first step onto the foot but can ease with movement. If this has been happening to you and it hasn’t resolved within a month or so it’s worth coming in and seeing if we can get you feeling a lot better using a variety of treatments that we offer at Cram osteopaths. It may be hands-on treatment or shockwave, but we can discuss a treatment plan at your first appointment.
The other thing we see lots of is Morton’s neuroma. Mortons neuroma is usually a buildup of inflammation around a nerve between the toes and can cause a deep burning pain and sometimes a numbness between the toes, usually affecting the third and fourth toe but it can vary. This one usually worsens the more that you put weight on it and can really begin to affect the way you walk and with Morton’s neuroma there’s a variety of treatment options to help.
Sometimes the foot pain is not related directly to the foot, but coming from the spine and the classic one for that would be sciatic pain. When the sciatic nerve is inflamed due to a disc compression or a bony compression, or a muscle spasming over the nerve. What we get is referred sciatic pain that comes down the back of the heel and under the big toe. It can also come over the side of the foot, over the forefoot and into the toes at the front.
So if you’re getting numbness and tingling in your foot and you’re not sure if it’s coming from your back or your foot, the best thing is to get in touch to book an appointment and one of our fabulous osteopaths will soon have you feeling a lot better
Happy National Feet week. Hope they’re not tickly.

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What is an Osteopath?

Hi, it’s Joanna from Cram Osteopaths. We get asked all the time in the clinic, ‘So what actually is an osteopath?’ we get asked all the time outside the clinic as well. It’s probably a slight failing in our profession that we’ve never been able to fully define what an osteopath is in its simplest terms.
Osteopaths are musculoskeletal specialists. We can diagnose and treat musculoskeletal, muscle bone injuries and pain. This can cover everything from neck and back pain to joint pain and it can include a scope of nerve injuries, tendon injuries and disc pain as well. Although the scope is much bigger than that.
With regards to what makes an osteopath different to say a chiropractor or a physiotherapist, I think the most important thing is finding a professional that you trust and you feel comfortable with and you’re getting results with, but really what we like to think at Cram osteopaths is when you come in, we’re looking at the whole person. So although you may have neck pain, there’s probably some other areas that need attention in order to get long term benefits in helping your neck pain recover. It may be that there’s shoulder tension, or actually your lower back could do with some attention or you have a little bit of an upper limb issue that’s been undiagnosed previously.
I probably still haven’t answered that simply as I can. But if your friends ask, ‘you’re seeing an osteopath, what is an osteopath?’ Osteopaths are people that are there to get you out of pain and they’re able to treat the physical problem and they can also help with referrals to other professionals when needed if beyond the scope of osteopathy.
If you’re still not sure, or you just want to know a bit more about what we can offer and what services osteopaths can deliver, especially at Cram osteopaths feel free to comment below get in touch by email or give us a call, and one of us will call you back and we will happily try and give you a bit more advice and explanation as to how osteopathy may be able to help you.

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