Hot or Cold Therapy? How to Use Them. March Top Tip.

Hot or Cold Therapy? How to use them? I am often asked about this

Hot or Cold Therapy? How to use them? I am often asked about this and in my experience both have a place in rehab.

Re-Usable Hot / Cold Pack
Re-Usable Hot / Cold Pack

March Top Tip

Hot or Cold Therapy? How to use them? I am often asked about this and in my experience both have a place in rehab. My advice is to experiment. Find what works best for you in the situation and circumstances you find yourself in.

Pain

Do you have an injury? Is it acute or chronic? What type of pain or sensation is it? What do you naturally want to do? Rub it or hold and support it? The list goes on!

Cold Therapy

Cold therapy, will cool an area down by lowering the temperature, reducing blood supply to the affected area and therefore preventing swelling or helping to reduce the swelling and bruising. It is believed the lower temperature helps to block pain receptors in the brain switching off the sensation of pain in that area.

To use cold / ice safely, always wrap it in a damp tea towel and then place it on the area. Leave it in place for 10-15 mins, probably no more than 20 minutes at a time. Never place ice directly on the skin because it can cause an ice burn. Repeat every couple of hours as necessary.

Hot Therapy

Heat therapy, will increase circulation and blood supply to the affected area. This increase can bring comfort and reduce the sensation of pain. As a result, heat is good for muscle aches an joint pain.

To  apply heat safely: wrap the hot water bottle in a towel or cover before placing on the skin. Make sure it is not too hot to burn yourself and set the timer for up to 15 minutes. Repeat every couple of hours. Be careful not to overuse heat as it can cause congestion and more discomfort in the affected area.

Conclusion

Both have their place in first aid, rehab and prevention. Try them both and see which one you benefit from the most.

Stay safe and if you need any help or rehab information, please get in touch.

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https://www.kwmassagetherapies.co.uk

Four Times the Fun in February!

Win on Thursday throughout February 2021.

I am excited!

Did you see my Facebook live yesterday? 

I have been trying to find a way to stay connected with you and give you something back for supporting me.  

So February is all about you! 

4 opportunities to win. 

Every Thursday I will be spinning the  wheel to randomly pick a winner from my email list. 

You don’t need to do anything, if you are already on my email list.

If you want to join my email list just send me your email address.

If the wheel of randomness picks you, I will be in touch about your prize. 

Good luck!   

Happy and healthy wishes

https://mailchi.mp/6094cbed2205/february-free-giveaway

https://linktr.ee/KirstyWales

https://www.kwmassagetherapies.co.uk

1 entry per week per person

1 gift per person

No cash alternatives

Prizes maybe transferrable where appropriate

Are you on my VIP list? Have you missed your regular treatments? My December diary is open and ready for your bookings don’t delay!

Are you on my VIP List yet?
Have you missed your regular treatment? Pick up the phone and I’ll add you to my priority list.

Are you on my VIP waiting list? Have you missed your regular treatment? My December diary is open and ready for your bookings. Don’t delay!

Picture of a calendar and phrase Are you on my VIP waiting list?
Are you on my VIP list?
  • Why should you be on my list?
  • Do you have regular treatments with me?
  • Would you like to be seen as soon as possible post lockdown?
  • Then you should be on my list!

All you need to do is contact me and I will add you to my priority booking list. There a few on it already so don’t delay!! We did this in the summer after the first lockdown and it worked really well. 

As soon as the restrictions are eased and I can come out to you, I will be on the phone booking you in. The same Covid declarations and PPE regulations still apply and I think they will be here to stay for some time.

If you want to research your geographical area for the latest Covid infection rates or other related information there is a link to the government website at the bottom of the page along with a link to my website.

Stay safe and well and I look forward to seeing you soon. 🙂

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Ways to contact me!

Use the contact us page

Comment in the box below

Email: kirsty@kwmassagetherapies.co.uk

Telephone or text: 07966 292 427

Messenger via Facebook

https://coronavirus.data.gov.uk/

https://www.kwmassagetherapies.co.uk


Chemotherapy means…

What does chemotherapy mean? Drugs, treatment, cancer, often shortened to Chemo….

Chemotherapy means…

Chemotherapy has many forms.

Chemotherapy means…

Everyone imagines different settings and meanings when they hear the word chemotherapy. Treatment, hospital rooms, cancer……..

We have all heard or used the term chemotherapy but what is its origin and what does it actually mean?

What is the definition of chemotherapy?

Working with cancer clients, they come to me at different stages in their journey.

Whether they see me privately in their own home or at the Olive Tree Cancer Support Group where I volunteer my skills once a week. Which is why, I thought it would be interesting to find out its true meaning.

I started to do some research on the internet about it, because I wanted to increase my understanding and knowledge. Happily, I have found a book called ‘Coping with Chemotherapy’ by Dr Terry Priestman.

What have I learnt so far?

Did you know the word ‘Chemotherapy’ was originally used as a term to describe infection medications, like Antibiotics?

However, since the 1960s, cancer drug medications have been included under the umbrella of Chemotherapy. Probably because it was about this time that their efficacy came to light.

Of course nowadays we commonly refer to it as ‘Chemo’.

It is easy to see how the word is put together. ‘Chem’ from chemistry and of course therapy.

Now, chemotherapy relies purely on the use of drugs.

Once in the blood stream they are carried around the body. Helps to explain why the whole body can suffer from the side effects of the treatment and not just the cancer affected area.

Radiotherapy is a completely different type of treatment. Often grouped with chemotherapy but more often confused with it.

There will be more on Radiotherapy another time.

Three Main Types of Cancer Treatment Drugs

Briefly outlined below are the three most commonly used types of cancer chemotherapy drugs.

1. Cytotoxic Drugs: their mission is literally to damage the cancer cells. Sadly, normal cells are affected during the process, hence the hair loss and other negative side effects we have all heard of.

2. Hormonal Treatment: these are commonly used for breast cancer and prostate cancer. They can be very effective at their job. Unfortunately, not so successful with other types of cancer. Good news, generally a client will have less side effects though.

3. Targeted Drug Therapy: Abnormalities in cancer cells are deliberately attacked during this treatment. Which generally means the normal cells are left alone and not damaged. This is a huge step forward and results in fewer side effects as well.

Treatments

The drugs can be given in tablet form or by infusion into the vein. Both are usually done on as an outpatient.

Conclusion

By being aware and understanding more about chemotherapy, my role in my clients care is even more effective. Helping my clients with their physical aches and pains is not my only role though.

With this extended knowledge, we can discuss their fears and anxieties as they undergo treatment and hopefully put many of them to rest.

If you or someone you know is struggling with their cancer journey the best thing you can do is ask for help from any cancer related group near you. They offer amazing support and have an abundance of experience you can draw on.

Not Skipping In September, join me…

In line with the Live Longer and Stronger campaign I ran on my social media in August, my main aim is to improve my eating habits in my own Not Skipping in September challenge. (Other aims are exercise and wellness related.)

Not skipping in September. Daily walks boost your health, well being and mental health.
Daily walks keep the Doctor at bay…

Not Skipping In September

Welcome to Not Skipping in September.

September has arrived already and with it the opportunity to set new goals, tasks, challenges or whatever you want to call them. 

What are you not skipping in September

In line with the Live Longer and Stronger campaign I ran on my social media in August, my main aim is to improve my eating habits in my own Not Skipping in September challenge. (Other aims are exercise and wellness related.) 

I noticed I was starting to skip meals / snacks during the day or just  I would just forget to eat.

So what?

Highs and Lows

Your body does not appreciate this! As it is constantly striving to keep your blood sugars level and stable throughout the day.

One noticeable downside is you hit peaks and troughs in your energy levels which leads you to wanting a quick boost.

That piece of cake or those extra biscuits or energy drink, you grab to tide you over, these can lead to an energy high and inevitable low, mood swings and potential unwanted weight gain through the excess sugar intake.

Did you know the body constantly tests your blood sugar levels?

It is checking to to see how high or low your blood sugar levels are.

If there is too much sugar the pancreas will release the hormone Insulin to lower the sugar levels. If the levels are too low, the pancreas will release Glucagon another hormone to increase it to a normal level. 

This is where the peaks and troughs come in as your energy increases or is depleted.

Type ll Diabetes

There is a major link to Type 11 Diabetes in response to a high sugar diet, lack of exercise and poor lifestyle choices. Sadly, this condition is still on the rise.  

Do you have breakfast?

This is one meal I cannot miss whatever the time I have it. It sets me up for the day. The reason it is breakfast is because you are breaking the fast that you have had whilst sleeping.

It is usually an ideal time to fill up your fuel tank before you get going. 

Of course, it doesn’t suit everyone but what you consume could be as simple as a smoothie, a piece of fruit or more traditional cereals, toast or cooked meals. The key is as always to find what works for you. 

So why not experiment this month and join me in your own September challenge.

Consider some of my main principles, eat as well as you can, move more and do something that makes you happy everyday.  

I’d love to hear how you get on and what changes you make. Here is the  Live Longer and Stronger campaign, in case you missed it. 

Until next time, stay safe, stay well and be happy! 🙂 




Please feel free to share this with anyone you think may benefit or check out my website: https://www.kwmassagetherapies.co.uk

Covid19 Update to KWM Operating Protocols August 2020

Covid19 August 2020 Update. Here is the important information you need to know and how it will affect your massage….

Covid19 KWM operating protocols update August 2020.

I have amended my protocols in line with the industry requirements. This comes after the recent Covid19 Government update on Thursday 13th August. Here is the important information you need to be aware of now and how it will affect your treatments. 

If you have any questions or concerns, please get in touch.

07966 292 427

kirsty@kwmassagetherapies.co.uk

https://www.kwmassagetherapies.co.uk

What you need to know…

Covid19 Updated with PPE!


Due to the ongoing Covid19 pandemic, please can I ask that you wear a face mask or face covering for the duration of my visit and your treatment from now on. (I generally have spare masks with me if required and NO, I will not charge you if you need one.)

I can make exceptions of course, based on your needs. For example, if you are lying face down for your treatment, wearing a mask can affect your breathing. You maybe exempt from wearing one for health reasons. I will be record these adjustments in your treatment notes at the time.

Many of you have already seen me in my surgical mask and or face visor, however the new updates require me to wear both a face mask and a visor for all treatments regardless of the location from now onwards. Yes, it is time for Darth Vader Massage!

I apologise now for any heavy breathing over the coming months! I will keep using gloves where possible and all my other ‘normal’ treatment practices will continue.

Rest assured I am complying with all my industry and insurance guidelines. These are based on the government regulations. They are designed to keep us both safe during your treatments.

I will use copious amounts of hand sanitiser before, during and after your treatment!

All my equipment is cleaned including the car which is also ventilated.

Dettol is your new best friend.

Dettol

Here is a link to the full government document stating the Covid19 Update.

https://www.gov.uk/guidance/working-safely-during-coronavirus-covid-19/close-contact-services

Keep yourselves safe and well, see you soon,

Do you control your bounce…or does your bounce control you????

Do you have control of your bounce when exercising or does your bounce control the exercise you do? A sports bra is designed to limit movement. Being in control of your bounce, you can reduce your back / neck and shoulder pain along with increasing your performance, support and security.

Control your bounce……..no, not your Tigger impulses, I’m talking about how you control your bounce when exercising.

Do you have control of your bounce when exercising or does your bounce control the exercise you do?

A sports bra is not just for sport. It can be worn for daily life.

Get Control of Your Bounce

A sports bra is designed to limit movement. Being in control of your bounce, you can reduce your back / neck and shoulder pain along with increasing your performance, support and security.

8/10 women are wearing the wrong sized bra!

44% of women don’t wear one for their activity!

83% of unwanted movement can be reduced by wearing a correctly fitting sports bra.

Control your bounce.
Get control of your bounce

Types, Makes, Models…..

You name the activity, there will be a bra to suit it. Name your colour, it will be there! Nowadays, even odd shape breasts, pregnancy or post surgery can be accommodated too.

Low impact, medium impact and high impact are available depending on the level of impact your activity has. So, Yoga, Pilates would require a low impact bra and some gym activities a medium impact bra, but sports like running, netball, equestrianism definitely need high impact to reduce the bounce.

Now you have chosen the right impact level, let’s think about the rest!

  • shape/ model: racer back, traditional
  • size (more about that below)
  • fastening: front or rear
  • straps, shoulder or cross over
  • materials, wicking, cotton, padded, airtex, net/mesh
  • Style: underwired, moulded cups
  • Purpose: running, yoga, mastectomy, pregnancy, cycling
  • budget
  • colour

Fitting

How to measure correctly yourself.

  • Using a tape measure
  • Measure under the bust, this will give you the Band size
  • Measure around the fullest part of your bust for your Cup size.
  • Use size guide in store or online to find the correct bra size for you. https://www.boobydoo.co.uk/bra-size-calculator
  • You can get this done for you in some stores

Extend the life span of your bra

Apparently, your bra does not appreciate some the ways we do or do not look after it!

Whilst researching for this piece, all the information stated, follow the manufacturers washing guidelines. Who does that??!

Let’s be sensible for a minute.

These items cost money and if we don’t over heat them on a hot wash in the washing machine, wash underwired by hand and don’t put them in the tumble dryer, they will actually last longer meaning our money goes further. (food for thought..)

Time to change?

How do you know?

Simple, there is physical wear and tear.

It has lost it’s support or the elastic is now loose.

It doesn’t fit or feel as comfortable as day one.

You change your activity and start starting with a different impact level

Weight loss

Muscle gain

Body shape changes

Monthly cycles may affect your fit throughout the month too

Conclusion

So ladies, there you go. Control your bounce so your bounce doesn’t control / limit your exercise.

Take time to consider the points above, measuring, fitting, activity, impact and materials when choosing your next bra.

Research the multitude of makes, models and reviews before you buy and take your time.

At the end of the day, you have to wear it all day and you should be able to forget you have even got one on if it is the right fit for you.

Go forth and bounce but under your own control!!

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https://www.kwmassagetherapies.co.uk

Love your spine. Care for your back.

Love your spine and care for your back. Spinal health is so important. Well where would you be without it???

Love your spine.

Love your spine. Care for back – anatomy – working from home – sleeping

Love your spine and care for your back
Love your spine, care for your back

Love Your Spine

Spinal health is so important. Well where would you be without it???

How many ?

33 bones, 5 sections and lots of muscles which all have long names!

Your pelvis has 3 bones and likes being kept in a level neutral position. Rather like a bowl of water if you tip it forward or backwards you spill the water. If you tilt your pelvis forward or backwards for too long, your back muscles will become tired and sore.

Love your spine when working from home

When working from home consider:

  • Screen height – is it on eye level
  • Suitable seating – a beanbag is not ideal!
  • Move every 30 minutes, get up and walk around the house, go up and down the stairs a couple of times….
  • The position your spine is in when you are working, it is upright and each bone one on top of the other? This is the ideal BUT without excessive tension to maintain the position.
  • You may need a foot rest to create a comfortable position
  • Avoid lying on the sofa with the laptop resting on your knees, it may be comfortable for a few minutes but not long term

Love your spine when sleeping

Love your spine, care for your back when sleeping too
Sleep zzzzzzz

There are no rights or wrongs but you need to be comfortable and supported in order to maximise the quality of your sleep. The key is to find what works for you.

Sleep allows the body time to heal, repair and restore itself. The brain will ‘defrag’ itself, filing information and deleting unnecessary data. This is part of the reason we dream as the brains sorts itself out ready for the next day.

Most mattresses should be turned on a monthly basis and renewed approximately every 8-10 years.

If you get up in the morning and you hurt, are sore or you just didn’t sleep very well, it may time to change.

Pillows are a very personal thing too. They can be made of memory foam, feathers, orthopaedic pillows are available too. Support and keeping the spine in natural alignment are important.

Pillows are also really useful as bolsters. One idea is to use a pillow between the knees to stop the pelvis rolling forward and twisting the spine, which could help reduce back pain if you sleep in this position.

https://www.kwmassagetherapies.co.uk

https://www.nhs.uk/conditions/back-pain/

Conclusion

So please love your spine and care for your back, it doesn’t like being treated like a Jenga puzzle. Please be kind to it, move it regularly every day and support it when you are sitting or lying down.

Walking Improves Your Health, try 10 minutes a day

Yes, as little as 10 minutes a day will improve your fitness and health

Walking improves your health. Even 10 minutes a day will make a difference.

Walking improves health. Kirsty and her black dog walking along the farm lane.
Striding out!

Still don’t believe that walking improves your health, even in 10 minutes a day?

What is 10 minutes a day walking going to do for me? Is it really worth the effort? You ask…… Well, YES, it is!

How?

If I said could you could reduce your risk of many of the major illnesses, you could live a longer, healthier life, feel less stressed, be able to complete all the challenges on your bucket list, then would you be tempted to try 10 minutes walking a day to improve your health?

5 Health Benefits of 10 Minutes Walking a Day

  • 35% lower risk of coronary heart disease and stroke
  • 50% lower risk of Type 2 Diabetes
  • 30% lower risk of early death
  • Lower risk of many types of cancer
  • Lower risk of bone problems, osteoarthritis, osteoporosis, fractures

There are plenty more benefits but I will save those for another day!

I don’t have time to walk

Yes, you can! Building 10 minutes into your day is really quite easy. No, it doesn’t mean you have to go out in full hiking gear or trail hopelessly round and round the neighbourhood.

I do like to be helpful and find suggestions to make it easy for you, so I have given you 3 simple ideas to think about below.

  1. Have you considered getting off the bus, tram or tube one stop earlier and walking the last part of your journey to work? That still counts towards your daily activity.
  2. How about you walk part of the way to school with your children? Even if you park the car at the end of the school road instead of right outside the gates? Yes, it will still count.
  3. Lastly, shopping. Park your car as far away from the entrance as possible. Want a two for one offer? Think about all the extra calories you will burn pushing the trolly back to the car. Plus, your car will probably get less dents from other vehicles too!

Conclusion

We should all be aiming for 150 minutes a week but if that fills you with horror, please don’t panic every minute you walk will make a difference to your health, heart and stamina. In time, you will see how walking improves your health. Build up slowly, try and get the whole family involved then you can compare the differences you all achieve.

Why not let me know how you get on, all the contact links are on the page. I am always happy to share more advice and suggest ingenious ways to help you get started and feel better. If you have read this and live in Cowfold, you might pass me in the fields walking with Haggis, do say hello.