The Importance of Exercise and Rehab with your Chiropractic or Sports Massage Care
All of us here at Lushington Chiropractic love to get our guests being and feeling at their optimal best. We take pride and pleasure in having our guests leave the clinic feeling better than when they walked in whether that’s feeling relaxed from extra stress and tension, loosened off after feeling stiff and overworked or pain free after suffering an injury we do as much as we can in our appointments to benefit you. However, as good as we may be at making you feel like that when you leave it is down to you to cement in our good work! So, I am going to explain the importance of doing the “homework” rehab exercises and stretches that we prescribe to you.
Breaking the habit
Many of the cases that I deal with on a daily basis here at Lushington Chiropractic involve injury or dysfunctions that have been created by bad lifestyle habits. These habits are often formed over YEARS and they are ingrained into your brain and nervous system, the longer the habit has been around the longer it may take to change. The body is very efficient, it has to be to survive so it constantly looks for the path of least resistance when performing tasks and I’m sure everyone has heard of the term “use it or you’ll lose it”?! Well that term doesn’t just refer to fitness or muscle mass it also refers to flexibility and mobility too. If you don’t move often enough or well enough the body starts to shut down the movements that you no longer perform or require.
A question for the readers that have shoulder pain: when did you last lift your hands up above your head when you were NOT performing a daily task? Those that can’t remember, how easily can you lift your hands above your head without pain or restriction?
The body limits the movements we do not do enough, often it can be through physical restriction whereby scar tissue has formed (hardware) or it can be through a neural restriction (software) where the brain in a sense does not trust the body’s ability to control the limb/joint in that position without risk of injury, so it either creates pain to stop you doing it or it weakens the muscle so that you cannot perform the movement. The brain is very clever!
Techniques and Tricks
As sports massage therapists and chiropractors, we have techniques and tricks that can treat and bypass both physical and neural restrictions allowing you to restore range of motion and relieve pain. Unfortunately, these results won’t last forever especially if you return to the daily habits that created the problem in the first place! We get a care plan in place so that we can overcome the majority of the issue and make forward progress but that will often go to waste if the rehab isn’t continued after treatment.
This is where your rehab comes into play.
As I mentioned hardware and software before I often use a very basic analogy of a computer to my guests. Essentially your computer has caught a virus (injury/pain/restriction) with the treatment we wipe the computer clean by treating the necessary areas whether that’s inhibited, tight and or weak muscles it is then down to the guest to reboot the computer with new and better programs (better movement mechanics, rehab exercises and stretches) so that it is functioning properly. The super important part that the majority of people miss out on is when they are pain free and moving well they stop doing the exercises and stretches that have helped, this is a huuuuuuuge mistake! These exercises are off-setting the bad habits we have during everyday life that got you into a mess in the first place, these should become your new daily habits that will keep you from needing to come in and see us so often.
Now here is where I sound like the demon headmaster… “have you managed to do your rehab this week?” “no sorry I didn’t have the time…” that’s ok, fair enough but you won’t be making any progress with your injury/pain, if you really want to fix yourself there are NO excuses! Make time and PRIORITISE your health and well being. I often only prescribe 2-3 exercises and stretches max to each guest mainly for simplicity making sure they are performed well and secondly, less excuse of not doing them! 10 minutes of your day focussing on your rehab will make the world of difference and accelerate your progress leaps and bounds. Find strategies that allow you to do bits here and there during your day like having a TheraBand in your work desk drawer have a minute break every hour and do 20 reps of your rehab exercise and with 7-8 hours in a working day that’s 160 reps!
I hope you found this a good read and make sure you do your rehab!
Are you suffering from Sciatica?
For my latest blog for Lushington Chiropractic I am going to talk about sciatica and my approach to both treating and rehabbing it from my experience as both a sports massage therapist and as a personal trainer.
Sciatica in it’s basic element is an entrapment or irritation of the sciatic nerve that leads to either, sharp pain, pins and needles, muscle spasms, burning sensations in the low back, glutes, hamstrings and calf muscles. This entrapment can be caused anywhere along the nerve which can make it difficult to pin point the root cause and get the correct treatment interventions in place.
The entrapment or irritation can be caused by a spinal issue such as a bulging disc or a muscular issue where muscles become tight. Imagine a hose pipe – if you unravel it so it’s nice and straight and turn the water on the water flows nicely out the other end but if you step on the hose the water slows or stops. The hose pipe is your nerve the water is the signals and your spine or the muscles the nerve runs through is your foot treading on the pipe, that pressure on the nerve is what generates the symptoms of sciatica.
Tightness in muscles tend to stem from either the muscles being in a stressed or stretched position for an extended period of time (poor posture or lack of movement) or tightness from an unstable joint – muscles tighten up to prevent poor movement to protect our joints. This is where massage therapy is important to release the tightness on the muscles and then rehab to strengthen and stabilise the joints to prevent any future spasming in the low back or glutes.
Are you moving enough?
I find that many sufferers of sciatica tend to have sedentary job roles where they’re seated for extended periods of time, if this is you I suggest moving as much as possible during your day and taking time to stretch your low back, abdominals, hip flexors, glutes and hamstrings too. These stretches will offset the tightness that will develop in your muscles from being seated all day. Being seated too long is no good for your core muscles! These muscles get weak then guess what muscles then take over to stabilise your low back? That’s right your lower back muscles which the sciatic nerve runs through, these go into spasm then hey presto sciatic symptoms will tend to follow. Strengthen your deep core muscles (not by doing sit ups or crunches) and then these muscles will be used to do their proper job in stabilising your lumbar spine.
Find out how we can help you.
I hope this has helped and get in touch or book an appointment to find out more about how to fix your sciatica. You can find out more about me and how I can help you by visiting our website www.lushingtonchiropractic.com Here you can also find details of all of the practitioners here at Lushington Chiropractic in Eastbourne. We see many cases of sciatica here at the clinic and some of my colleagues have written blogs on their experience in treating sciatica and how effective it has been. If you’d like to find out more visit our chiropractic blog site Backblog.
You don’t have to be a chiropractic patient to benefit from massage therapy, we treat a wide range of conditions not just sciatica. Pop into the clinic in Lushington Road in Eastbourne or give us a call on 01323 722499. We are conveniently based in Eastbourne Town Centre, close to the Railway Station and major bus routes.
It’s Sciatica – Or Is It?
As a massage therapist at Lushington Chiropractic in Eastbourne, I often have clients come to me reporting that they are suffering with sciatica. However a common occurrence is that after investigation we find that the client isn’t suffering with sciatica at all, but rather an injury that presents similar to the symptom of sciatica.
What is Sciatica?
We often find a common misconception is that people believe Sciatica is a condition. However Sciatica is a term used for the symptom of pain, pins and needles or tingling running down the leg originating from the lower back, travelling along the Sciatic Nerve. This can occur due to muscle or structural weakness that causes the Sciatic Nerve to be compressed.
All nerves originate from our spinal column (the central nervous system) that sends the information to our brain. The Sciatic Nerve originates from the lumbar and sacral vertebrae of the spine (lower back) and travels down through the pelvis and hip joint, all the way along the back of the leg to the foot. Any information received from this root is taken back to the spine and to the brain.
How do Nerves Work?
A handy way to think of how nerves work is to imagine a hosepipe – Strange I know.
You have turned the water on and it is flowing through the hose and out the end (this is a healthy nerve). Then if you put your foot on the pipe (compression) the water flowing out the end is constricted. This is what is happening to our nerves. The signal is no longer being efficiently sent to and from the end of the nerve root. So if the compression occurs at your knee the nerve root will stop there. This causes numbness or pins and needles to run down the rest of the leg.
What to Look For If Suspecting Sciatica:
The massage therapists at Lushington Chiropractic in Eastbourne suggest looking for signs such as numbness, pins and needles, tingling, hot and cold feelings, burning and sharp shooting pains.
The symptoms are directly linked to nerve conditions. If you are experiencing these symptoms down the back of your leg then that would be suggestion of a compression of the Sciatic Nerve.
Can Sports Massage Help Sciatica?
If you are suffering from sciatica sports massage can help. Depending on where the compression is occurring and the severity of pain, we can open up the area by loosening tight muscles and areas that are compressing the nerve.
What Else Could It Be?
I do often have clients come to me suspecting sciatica, but turning out to be something completely different, such as hamstring strain or tendinopathy for example. Both these injuries report pain down the back of the leg sometimes across the joints of the knee and hip. Therefore I believe that is helpful to know key differences and thus you can be more involved in the healing process.
The reason a hamstring strain can be misinterpreted as sciatica is that the injury causes pain to radiate down the muscles at the back of the leg above the knee.
The hamstrings are a group of three muscles located at the back of upper leg responsible for bending the knee and extending the hip.
Hamstring strain is the most common thigh muscle injury and is when the muscle fibres tear. It can occur suddenly from overstretching of the muscle if the muscle is not warmed up properly or it can occur over time due to tight muscles.
So it can occur from doing everyday movements such as walking upstairs, a large jump or even during a long walk along Eastbourne’s South Downs or even Eastbourne’s seafront.
Contributing factors to injury are lack of stretching, poor posture, muscle strength imbalances and the rare case of leg length variation.
The result is pain along the back of the leg, increasing when the knee is in an extended position and hip flexed (knee straight, sitting position). This is why it is commonly mistaken for sciatica.
The immediate thing to do is treat with RICE (Rest, Ice, Compression and Elevation) you should do this for the first 3-5 days. Then with sports massage (provided at Lushington Chiropractic located here in Eastbourne’s town centre), we can help increase range of movement of the muscle and strengthening by aiding the tissue repair.
Tendinopathy is another injury mistaken for sciatica. The reason why this can easily get confused is that tendons often cross over a joint, like the knee and the hip, causing pain to be felt in those areas.
Tendinopathy can occur in any tendon and is an overuse injury, due to muscle imbalance and poor body mechanics of movement.
Symptoms are pain, swelling and an inability to continue activities such as running.
Initially RICE and avoidance of high- impact actives.
Sports massage can help by stretching the muscle, strengthening, and prescribing closed-chain exercises such as squats or leg press.
You don’t have to be a chiropractic patient in order to benefit from a massage. At Lushington Chiropractic in Eastbourne we do have 4 massage therapists (male and female), working throughout the week including evenings and Saturday mornings.
For more information about sciatica have a look at our other blogs on our chiropractic blog site backblog.
Piriformis syndrome (sciatica)
Kim Brown Sports Massage Therapist at Lushington Chiropractic Clinic Eastbourne, talks about Sciatica.
How common is Sciatic pain?
Almost every week I have guests come to have treatment with me at Lushington Chiropractic with, what they feel, is Sciatica. If they are having a feeling of restriction or pain in the hips or down the back of the thigh, knee or calf it is the first diagnosis that people come up with.
Here at Lushington Chiropractic Clinic in Eastbourne we see and treat many patients with Sciatic symptoms. You can find out more about Sciatica and other conditions by using the search box on our Chiropractic blog site backblog.
So what symptoms would I have if I have Piriformis Syndrome or Sciatica?
Conditions affecting the Sciatic nerve that refer pain down the posterior thigh are referred to by most non-medical professionals as Sciatica. This term is not specific, because it may refer to inflammation of the nerve or compression of the nerve in the Lumbar spine, in the Gluteals or at another point along the nerve pathway in the body. It may even refer to symptoms common to piriformis trigger points. The piriformis muscle itself can compress or squeeze the Sciatic nerve to cause ‘ piriformis syndrome’.
- Numbness in the posterior thigh, calf or sole of the foot.
- Can cause painful intercourse for women and impotence in men
- Buttock pain if the gluteal nerve is compressed
- Active trigger points in the piriformis result in pain in the low back, buttocks, hip and posterior thigh.
- Sitting for prolonged periods can increase pain.
- Excessive activity can aggravate the pain
- Weakness in performing abduction, flexion and internal rotation.
What is the Piriformis? Why is the sciatic nerve important?
The Piriformis is a hip rotator muscle which sits deep to the Gluteus Maximius. If it contracts and shortens it creates outward rotation of the hip. It rarely performs this action in normal everyday activities though as it’s main function is to control and prevent inward rotation, or the knee rolling inwards. Injury of the piriformis can occur during running or when there is excessive pronation (rolling in) of the foot and the muscle has to repeat its preventative task thousands of times.
The Sciatic nerve supplies sensory and motor function to the skin and muscles of the posterior thigh, most of the leg and the foot. In a small proportion of the population, the sciatic nerve passes through the belly of the piriformis muscle and can get caught up in a piriformis injury and create further symptoms and problems.
Sciatic nerve restriction can occur in those with Lumbar spine issues. But soft tissue tension compressing the vertebrae or fibrous adhesions that restrict the nerve as it passes through the soft tissues can also be the cause of pain. In this instance, your sports massage therapist is who you need to see to reduce the compression treating trigger points and a reduction in piriformis hypertonicity.
How did this happen to me?
Apart from the obvious overuse injuries which can occur during running Piriformis syndrome can begin at any time with normal everyday activities. If there are biomechanical issues like weakness on one side in the glutes and other muscles in the hips, a compensation pattern can start putting strain on the piriformis muscle. Regular exercise throughout your life can help you to avoid injuries. Too much time sitting or repetitive bending and lifting can also cause symptoms.
With Sciatic nerve restriction in the Lumbar spine may be the result of a fall or an accident during lifting a weight that is awkward or too heavy. This type of compression is more serious.
How can I help myself ?
Regular stretching and mobilisation using a resistance band can ease the compression. Strengthen weakened muscles. A tennis ball/spikey massage ball is used on the gluteal and piriformis trigger points.
If you would like to find out more about me and how I can help you then look at our ‘Meet the Team’ page on our website www.lushingtonchiropractic.com and look for Kim Brown
Lushington Chiropractic Clinic in Eastbourne is based in Eastbourne Town Centre, very close to the railway station and the bus stops. We are an award winning clinic providing care to over 8,000 local people.
Get to Know Lizzie Wright
Getting to Know Lizzie
Hello I’m Lizzie Wright the newest member of the Lushington Chiropractic Sports Massage Team – It wasn’t until I went to university that I understood that sports massage is not just useful to competitive sports people but is beneficial to everyone.
How did I find out about Sports Massage?
As a competitive swimmer I surprisingly didn’t have too much experience of sports massage and it was not until I went to university that it was fully introduced to me. It was my swimming ability that put me on the sporting spectrum and I quickly became very interested in the science that existed within competitive sport especially on how the body functions when exposed to the huge demands placed upon it during demanding training sessions and competitions. This interest ultimately led me to study Sport Conditioning, Rehabilitation and Massage at Cardiff Metropolitan University, where after three years of dedicated study I left with a first class (Hon) degree and full accreditation in massage. I was extremely fortunate to have had the opportunity to work closely with the Welsh Triathlon and a full range of high quality sporting athletes.
I also thoroughly enjoyed massaging at the London marathon, the Cardiff half marathon and several British University College Sports (BUCS) national swimming competitions. I honestly thought I would not embrace sports massage as I was aware that some scepticism existed when I was competing. However through the positive impact I witnessed with the work I undertook at university it soon became one of my favourite modules along with rehabilitation. I am fascinated and amazed by how the body works, understanding the effects that some everyday actions can have, and learning what observations and tests can be performed to accurately calculate what injury has taken place and as a sports massage therapist help and treat them (truly interesting and very rewarding).
What I love about Eastbourne:
I consider myself lucky to grow up here in Eastbourne as I consider it to be a wonderful seaside town surrounded by beautiful countryside including the stunning South Downs. As a child I was always in the sea and whilst I learned to respect the sea I never fully understood the fears that were common in some of my peers linked to water: the fear of the ocean (the unknown) and being out of your depth. I remember being irritated if I could touch the floor as the sea always represented freedom and space and remains one of my favourite places to be.
What made me want to swim?
From a young age swimming was a large part of my life and has played a significant part in the person I have become. The facts as to how I first became interested in swimming are unusual as it was from a computer game which my older brothers used to play that inspired me. I was only three years of age and I wanted to be just like “Lara Croft” who was the main character and who did a lot of swimming during the game. So when I went to nursery school which included access to a swimming pool; I took off my armbands and started swimming breaststroke underwater.
I was subsequently introduced to Eastbourne swimming club, where I became Girls Captain when I was 13 and remained the captain for the next 8 years, until I left for university. I swam at numerous county and regional competitions and was selected twice to represent the South of England at the ESSA national schools competition held in Liverpool. When I went to university I was chosen to be part of the performance squad which meant I represented my university at the BUCS championships, held twice a year in Sheffield at the International sports centre. 2018 will be the first year that I would have not competed, which is a little strange. Competition was not my true motivation for swimming, it is simply that I love the water. I do like and enjoy training which is just as well as at one point I was training up to 20 hours a week at the same time as balancing my college education and social life.
My involvement in swimming has changed over the past year to become more involved in teaching and training the next generation of young swimmers. I have become a qualified level two swim teacher and I now also work for a small swim school in Eastbourne called Eastbourne Otters, as well as volunteering three times a week to teach for Eastbourne Swimming Club. From teaching I have learned observations and problem solving skills as well as the importance of knowing every swimmers name (because it’s so important to them). Some of the very young beginners have a fear of water and it is such a sense of satisfaction when after a while, I see their confidence and swimming skills grow, which is an important life skill but it often also leads and introduces them to sport.
Working at Lushington Chiropractic:
I am very much looking forward to working at Lushington Chiropractic. Everyone is very welcoming and have high professional standards where their main goal is to help and educate as many people they can to ensure their well being and health. What I find remarkable is the way multi disciplines work together to truly help the individual client. Lushington Chiropractic is a place of excellence with a friendly atmosphere located in the heart of Eastbourne town.
Massage Therapy at Lushington Chiropractic in Eastbourne
Lushington Chiropractic is an award-winning chiropractic and massage therapy clinic in the heart of Eastbourne. We’re a large multidisciplinary clinic. Our team of chiropractors and massage therapists all have different specialities, but what unites us is our drive and passion for delivering the highest standards of clinical care.
Apart from chiropractic, the most popular service at the clinic is sports massage therapy. This blog is about what motivates our massage team, and why they’re proud practicing from Lushington Chiropractic Clinic.
A wide range of people from across Eastbourne and the surrounding Sussex area see our massage team with a range of problems, or simply for a relaxing massage. The massage team here are particularly highly qualified and experienced, covering a range of massage techniques from deep tissue sports and remedial massage to the gentle and nurturing type of relaxing massage.
Oliver Ody BSc(HONS), MSc – Eastbourne Massage Therapist & Conditioning Coach
Associate Sports Massage Therapist; Consultant Personal Trainer; MSc Applied Exercise Physiology; BSc Sport Science; Advanced Diploma in Personal Training; REP’s Registered Level 3 Personal Trainer; TTR Studio Cycling, Gym Boxing, Circuit Training, Sports Nutrition; Level 3 Sports Massage Therapist; Rock Tape practitioner
Oly has worked as a massage therapist and personal trainer here in Eastbourne since 2011. He has a BSc degree in Sport Science and a Masters in Applied Exercise Physiology which he completed here in Eastbourne at Brighton University. As well as being a keen sportsman himself, Oly’s worked as an elite level Strength and Conditioning Coach and Personal Trainer in Eastbourne, based at the Brighton University Gym in Denton Road, Meads.
As a reflection of Oly’s reputation he was asked to be a Massage Therapist for the Samoan Rugby team, when they were staying here in Sussex for the Rugby World Cup 2015. Rather than jetting off around the world to continue that work with elite athletes, we’re delighted that Oly’s decided to further his career here in Eastbourne when he joined our Chiropractic Clinic at the start of 2016.
Here’s why Oly wanted to practice sports massage and rehabilitation exercise therapy with us here in Eastbourne:
“Lushington Chiropractic has an excellent reputation, not only here in Eastbourne but amongst local massage therapists and other practitioners.
I am proud to work within a team of highly qualified practitioners, across a multitude of disciplines. I’m always confident and happy to recommend friends, family and personal clients to come here. I know they’re in good hands, whether they’re going to see someone for acupuncture, chiropractic treatment, nutritional therapy or whatever they need.
Eastbourne is a small town, and reputation sticks, which is why I was particularly drawn to the high standards of chiropractic treatment and sports massage therapy delivered at the clinic. What impressed me from the start was everyone’s positive attitude and focus on being the best they can. All the practitioners are focused on developing their skills and knowledge to better benefit the guests that they care for.
I work most closely with the massage therapists and chiropractors. Most of us live close to Eastbourne, so it’s easy to meet on a weekly basis to discuss cases, share learning form CPD courses and genuinely work together as a team.
I particularly appreciate the positive mindset and productive energy everyone has at the clinic. It’s great to work here and is a rare opportunity to be able to work with such motivated and kind team of sports massage therapists and chiropractors.
I’m also proud to be a sports massage therapist in a clinic that puts so much emphasis on health promotion. In fact, HEALTH is one of our core values. We treat the person not the symptoms with a focus on wellness, growth and improving performance.
Lushington Chiropractic has rightly got an excellent reputation in Eastbourne for its very caring approach and results with treatment. I’m proud to be a part of the team, because of their high standards, positive energy and the genuine focus on health, and caring for people as an individual.”
Sue Hudson BSc(HONS), LSSM(Dip), MISRM – Eastbourne Soft Tissue & Sports Massage Therapist
Associate Soft Tissue Incorporating Sports Massage; BSc (HONS) Technology; Level 5 Diploma London School of Sports Massage; Member Institute of Sports and Remedial Massage Therapists; BTF Level 2 Coach; UK Athletics Level 1 Coach
Sue has completed the London School of sports Massage Level 5 diploma in massage therapy. She’s practiced with us here in Eastbourne as a sports massage therapist since 2013. Sue’s very popular with her guests and has a large group of people who see her on a regular basis.
As well as her massage therapy Sue is a qualified triathlon and athletics coach, keen cyclist and sea swimmer. Sue makes the most out of our excellent location to keep fit, cycling through the Sussex Downs and swimming off Eastbourne’s beaches. Sue lives, works and competes in Sussex, so it was particularly important to her to find a clinic which had a reputation she could be proud of.
Here’s what Sue says about why she chose to practice massage therapy with us here in Eastbourne town centre:
“I’m proud to practice from this Eastbourne based chiropractic and sports massage therapy clinic which has a range of practitioners who are experts in a wide range of clinical areas, including acupuncture, massage, podiatry, exercise rehabilitation and more.
One of the reasons I’m proud to work at this chiropractic clinic in Eastbourne is because of the range of practitioners practicing here. The team cover a wide range of clinical expertise, including acupuncture, massage, podiatry, exercise rehabilitation and more.
The practitioners here are highly experienced and work hard to continually develop and improve their skills. For example, my massage therapy colleagues and I regularly attend training and professional development courses throughout the year to maintain our high standards and keep up to date with research and development.
Each practitioner is responsible for their own development and it a source of pride for each person to maintain their standards both professionally and personally. Developments within the various fields are ongoing and fast paced, it is important that this personal development is maintained at a high standard. We discuss cases, techniques, the latest research and ideas that are coming up in in our own area of expertise.
The mutual support and common vision to make a difference to the people we see has resulted in a dynamic and progressive clinical environment. Since I joined the clinic I’ve seen the standards and variety of sports, remedial and relaxing massage services we offer develop, driving forwards the standards, professionalism and care available to local people in and around Eastbourne.
I am also particularly proud of the clinic’s ethics and values. The chiropractors, massage therapy and reception team promote a genuinely caring and friendly environment, which is a pleasure to work in. Everyone treats our patients as holistically as individuals, with physical and emotional problems which need to be addressed to help improve and optimise their health.
From the reception team to the practitioners each person is concerned with the overall welfare of the patient. The whole team strive to offer the best possible treatment, whether that’s massage therapy, chiropractic, acupuncture or whatever they need.”
Ryan Keats BSc(HONS), MSTO– Eastbourne Sports Therapist
Associate Sports Therapist & Massage Therapist; BSc(HONS) Sports Therapy; Member of the Sports Therapy Organisation;
Ryan has completed a degree in Sports Therapy at the University of Kent, where he was made an ambassador of the University for services to charity and the local community.
Ryan grew up in Eastbourne and observed with us whilst he was still a student deciding which way to take his career. After graduating as a Sports Therapist, he began working privately himself in Eastbourne, and for Eastbourne Borough’s Football Academy. When we had a sports massage vacancy in 2017 he joined our team here in the town centre. He quickly developed a loyal band of clients of all ages and abilities who particularly enjoyed his approach to massage therapy.
Ryan’s degree in Sports Therapy allows him to combine a range of techniques and diagnostic tests with his sports massage. He often compliments his treatments with a range of advice and exercise.
Here’s what Ryan says about why he chose to practice as a Sports & Massage Therapist with us:
“Having grown up in Eastbourne I’ve known of clinic’s reputation for some time. Back when I was still studying for my Sports Therapy degree I contacted the clinic to observe some of the chiropractors here. When I visited I was really impressed by the standard of patient care delivered by the chiropractors, massage therapist and other practitioners, as well as the clinic’s genuine focus on contributing in various ways to the local community in Eastbourne.
Something I noted at the time and I’m now a part of, is the focus on providing genuinely patient-centred chiropractic or massage treatment.
In a team like ours the patient (guest) always get the best treatment for their personal needs. The various massage therapists and chiropractors will recommend what’s best for the patient, and not just carry on doing the treatment they like doing.
As a Sports Therapist I can help a wide range of people with various problems (not just sports people with sports injuries). However, if I’m not the best person to help, then I can easily recommend someone else to help if it’s in the guest’s best interest.
Everyone here is happy to refer to other therapists when they feel a guest’s ailments exceeds their own professional scope. The emphasis on personalised care is something which is even in the clinic’s mission statement. This kind of patient-centred clinical team work is something I’m proud of.
There are no egos within the team just great professionalism and teamwork throughout, we all want the best for who we see as our guests.
Another reason I’m proud to be a Sports Therapist here is because of the clinic’s community values and the work we do for people in need and charities in Eastbourne.
I am carer myself and believe strongly in the importance of helping others. I’ve always done a lot of charity work, be it Cancer Research UK, as part of various “buddy schemes” or providing post-event sports massage at the London Marathon and other events for children’s trust.
Similarly, the team at Lushington Chiropractic are actively involved in supporting local and national charities like Eastbourne’s Food Bank, The Santa Run on Eastbourne’s Seafront, Dr Barnardo’s Children’s Charity and more.
Shortly after I joined the clinic, we all entered a local charity fundraising event. It was a team effort and for a few hours we had to close the clinic to take part in the relay run along Terminus Road, in Eastbourne.
I was new to the clinic and knew I’d made the right choice when the chiropractors, massage and reception teams all happily gave up their time, to contribute to the community by fundraising. I was impressed that rather than just staying open to treat patients, we closed for a short while to go out and raise money in support Eastbourne’s St Wilfrid’s Hospice.
Lushington Chiropractic’s selfless attitude of putting others first epitomises the reasons I wanted to become a Sports Therapist. Their focus ethical, patient-centred practice makes the clinic a rewarding place to work.
I had the chance to work at other clinics in Eastbourne, but having grown up here it was particularly important to me to find somewhere with a set of values and ethics I could be proud of. Lushington Chiropractic certainly does that.”
Kim Brown Sport & Remedial Massage Therapist.
BSc Sports Studies, LSSM Diploma Sport & Remedial Massage Therapy, Level 1 & 2 British Triathlon Coach, LSSM Myofacial Release, Kinetic Rev Functional Running & Gait Re-education, Dry Needling & Advanced Medical Acupuncture.
Kim explains why she chose to work at Lushington Chiropractic.
“Eastbourne has always been a grand town in my eyes. It’s a place that I’ve visited on sunny weekends to go to the beach or to do some shopping. Now that I’m a key practitioner at Lushington Chiropractic Clinic, I still enjoy the cycle or drive into Eastbourne and arriving at work.
Being part of the Sports Massage team at Lushington is a major part of my life. Each week, when I meet new guests, with their own particular problems, I want to help give that person back their quality of life and reduce their pain. I completely have faith in Sports Massage therapy and the positive effects that it has on peoples’ lives.
I feel that having insight and understanding of the origin of a person’s pain or discomfort and how their circumstances may effect their condition, are part of what make a good massage therapist. The trust built between a guest and their therapist is extremely important.
The Lushington Chiropractic Clinic is a special place to practice as a therapist. You are very supported by all of the staff and this shows in the warm atmosphere that it has when you walk in.
There is a high level of communication about each specific case between the chiropractors and the Massage therapists. This exchange enables us to provide accurate diagnosis and to treat a patients’ condition in an effective way.
Lushington’s high tech booking management system is extremely efficient. It allows me to see my diary ahead and create a treatment plan for each individual guest to keep them moving forward towards improved mobility, functionality and happiness.
Eastbourne town has an amazing variety of people living in and around the area. Being well situated in the centre of town, Lushington attracts and provides a service for all ages and from all walks of life. I get to meet fascinating people every day which gives me a great deal of energy for my highly valued work.”
Lizzie Wright BSc(HONS), SMA – Eastbourne Soft Tissue and Sport Massage Therapist.
Associate soft tissue and sports massage therapist; BSc (HONS) Sport Conditioning, Rehabilitation and Massage. Level 4 soft tissue and sports massage. Member of the Sports Massage Association (SMA). ASA Level 2 swim teacher.
Lizzie has graduated with a first class BSc (HONS) degree in Sport conditioning, Rehabilitation and Massage and is also a member of SMA with level 4 sports massage therapy. Lizzie loved studying in Cardiff but there is no place like home and home is here in Eastbourne. Lizzie is this year excited to be part of a great team working as a sports massage therapist at Lushington Chiropractic.
As well as working at the practice, Lizzie spends a lot of time teaching swimming at Eastbourne Otters and Eastbourne Swimming Club. As a competitive swimmer she captained and swam for Eastbourne Swimming Club at County and Regional competitions, was selected and represented the South East of England in Liverpool for ESSA National schools championships in 2012 and 2013 and also represented her University at BUCS national championships help in Sheffield for 3 years 2014-2017. Lizzie finds teaching and training the next generation of Eastbourne competitive swimmers a rewarding way to give back to the sport that has given her so much.
This what Lizzie has to say about why she chose to practice sport massage therapy here at Lushington Chiropractic:
“The reason I came to work here at Lushington Chiropractic is because of the impressive and driven people that that are the heart and soul of the practice. I first came to the practice for work experience and I was quickly offered an opportunity to take up a position as a sports massage therapist which, I was delighted to accept and subsequently joined the team. From the moment I walked in, everyone welcomed me and made me feel valued. I can honestly say, that the team of talented professional and passionate people/practitioners who work here at Lushington Chiropractic provide a great service to their many clients.
Lushington Chiropractic has genuine team commitment to help as many people they can from all different walks of life and backgrounds. One of the key priorities are individual care plans and the belief that everyone is different and has individual needs. I know I am committed to helping and adding value to every client I see and I am very happy to be working alongside people that share my values.
For a multi-disciplined clinic the communication between practitioners is outstanding as it needs to be, for the wellbeing of the client comes before all else. All the different disciplines discuss and advise the best care for clients often referring to other therapies with the best interests of the client in mind. This way of working is very client focused and makes us stand out as a top practice.
Lushington Chiropractic has a culture of individual development. For myself I am constantly eager to learn new techniques and methods of treatment from those I work with. I do have discussions with the other practitioners about CPD causes that they found interesting and relevant. It is refreshing to work with people who want to see you develop and grow as a practitioner and therapist.
Eastbourne has always been my home and I feel very lucky to be able to live and work in such a great town. At Lushington Chiropractic they understand that Eastbourne is a vibrant community and work hard to maintain a friendly environment where everyone feels welcome. Lushington chiropractic has a fantastic local brand and reputation and I am extremely proud to count myself as one of the team.
From the caring staff to the super clients, Lushington Chiropractic is a wonderful clinic in Eastbourne where the clients’ best interests and well-being are at heart of all we do. I am happy to recommend friends and family to the clinic as I know they will be receiving the best care by some truly talented and passionate practitioners.”
Book your Sports or Relaxing Massage in Eastbourne:
If you’re looking for chiropractic or massage therapy treatment in Eastbourne, then we’ll be pleased to help. Simply contact us to book a consultation either with one of the chiropractors or direct with a massage therapist.
You don’t have to be a chiropractic patient to have a massage. If you’re not sure who would be best placed to help you then ask for a call back or for a free chat with one of our practitioners. Our chiropractic and massage team will put your needs first.
The clinic is easily located in Eastbourne town centre. We have our own off-street parking and easily accessible being all on the ground floor, with late opening hours including Saturdays.
Foam Roller Friday – The Lower Back.
Welcome back to Foam Roller Friday!
This week is focussing on the lower back, predominantly the spinal erector muscles.
Lower back problems and pain is probably one of the biggest taxes on the NHS, simple regular exercise and soft tissue management could at least half this problem.
The lower back is effected by many day to day factors. Posture for instance – seated and standing, daily work duties – bending over things, picking up heavy objects or being seated for long periods of time. Exercise is another factor – lifting weights incorrectly, imbalanced routines with excessive anterior chain bias or sporting injuries.
These factors can cause the back to become weak, tight or both leading to pain and if no action is taken towards remedying the pain will become chronic.
Foam rolling combined with a well-coordinated exercise program will help release tension within the lower back muscles and help correct posture, however, foam rolling the lower back can be a tricky affair as it is often quite painful and awkward to localise the right areas around the spine, pelvis and ribs.
Using the techniques demonstrated in the video will show you how to manipulate the roller into working on the common tight spots. The lower back has several layers of muscle and direct downward pressure from a roller can often not reach deep enough to release. Positioning the body on the roller can allow the roller better access to the deeper tissue. Similarly, to the lats the back is a large area so taking time finding various points is important. It is best to do one side at a time and vary between working the roller up and down the muscle as well as holding on trigger points. By doing one side at a time you can rotate the body to get deeper into the muscles.
Watch my video on foam rolling the lower back here
Foam Roller Friday – the Lats.
Welcome back to the second edition of Foam Roller Fridays.
This week we will be going through my top tips to foam rolling the Latissimus Dorsi commonly known as “the lats”.
The lats are a very large muscle that originates on the spinous processes of T7-L5, the thoracolumbar fascia, the iliac crest, the inferior 3-4 ribs and the inferior angle of the scapula and it inserts into the intertubercular groove of the humerus. In English means it starts on your pelvis and lower to middle back and spans up past the ribs and shoulder blade, underneath the shoulder girdle attaching to the upper arm.
As the lats are such a vast muscle the function of it can affect a lot of other parts of the body along the kinetic chain. For example, shoulder mobility can be limited by the fact that someone is in a state of excess spinal extension causing the lats to tighten up and crank down on the shoulder girdle.
The lats also play a big part in core stability, anyone who has done front squats compared back squats will notice a big difference in what they can lift. In the front squat the shoulders are flexed and lats are outstretched meaning they cannot be engaged well unlike in the back squat where it is taught to pull the lats in to tighten up the back creating greater support or reinforcement of the spine allowing for greater loads to be lifted. Also similar in the deadlift where engaging the lats assists in maintaining a strong, controlled posture throughout the lift preventing the spine from flexing.
The lats perform several movement tasks on the arms/shoulder including shoulder extension, adduction and internal rotation. If the lats are tight, it creates a limitation for the person to raise their arms overhead or out to the side without pain or restriction. Foam rolling the lats will allow a greater freedom of overhead movement without requiring the body to go to a state of spinal extension to compensate.
Foam rolling the lats will benefit a large variety of athletes especially those involving lots of repetitive overhead throwing or movement such as cricket, baseball and the majority of racquet sports. It is also very common in people with office jobs to have tight lats where they are in a state or thoracic flexion, shoulder extension, adduction and internal rotation.
In using the techniques demonstrated in the video it will allow a greater range of motion around the shoulder joint relieving shoulder pain, reduce tightness in repetitive actions and enhance the overall performance function of the shoulder. Due to the sheer size of the muscle it will take longer than the previous ITB release and reposition yourself to vary the angle of contact is important to hit all areas of the lat.
Pay carefully attention around the edge or “border” of the scapula as this tends to create the greatest sensitivity as the scapula provides a solid surface beneath the muscle increasing the pressure on the muscle. Work with the muscle to find trigger points and allow sufficient time for them to release, concentrating on deep controlled breathes will enhance the release of the fascia and muscle tightness.
Look out for my next video in March when I will be focussing on the lower back, predominantly the spinal erector muscles.
Watch my video on “the lats” here
Foam Roller Friday – Myofascial release ITB
Introducing my new top tip series “Foam Roller Fridays”.
From time to time I will be posting videos on how best to use a foam roller for myofascial release. Foam rolling is a form of myofascial release that can be used by oneself.
Fascia is a huge continuous system made up of elastin and collagen that covers and interweaves through muscle, bone, nerves and blood vessels. In a healthy state the fascia is a wavy formation of tissue and is pliable. There are various factors that can impact on the state of fascia such as physical trauma caused by accidents, poor posture, repetitive stress, surgery and inflammation. Tightness in fascia can also be dependent emotional stress and wellness too.
Restrictions or tightness in fascia exerts pressure on the system that cause pain and tension related headaches from a wellness perspective and restricted movement and instability from a performance perspective. Myofascial release aims to remove the restrictions in the body’s fascia that are causing dysfunction or pain.
My first video covers the Iliotibial band or the ITB.
This is a commonly tight piece of connective tissue that can cause a variety of knee and hip pain and dysfunction. The ITB originates at the iliac tubercle portion of the iliac crest and inserts to the lateral condyle of the tibia – basically saying it attaches from the pelvis down the outside of the thigh to the outside of the knee. Tightness in the ITB can also restrict certain movement patterns inhibiting performance and increasing risk of injury.
The ITB is often very painful to release and generally has numerous points along the band that create tightness. When foam rolling the ITB people tend to lay directly onto the band. Personally I find that 1) that is extremely painful causing greater tension within the fascia limiting the point of the exercise and 2) with the thigh/quadriceps there are a lot of crossover points where fascia tends to bind creating stiffness. By putting direct pressure onto the ITB I find that it can lead to it sticking to the tissues beneath creating more stiffness.
As shown in the video my techniques apply pressure from below and above the ITB creating a stretch on the tissue and a lifting pull on the band freeing it from the tissues beneath. My technique also allows for easy pressure management so you can hold each trigger point to the right level to allow it to release rather than tighten further.
Try this technique before and after sport/training to maximise your movement potential or if you are suffering from any knee or hip related pain or discomfort try foam rolling your ITB daily to see if that relieves your symptoms.
Watch my video on myofascial release here
Look out for my next blog in February when I will be covering Latissimus Dorsi commonly known as “the lats”.
A Typical Tuesday for your Chiropractor at Lushington Chiropractic
Here’s your chance to find out what else the chiropractors at Lushington Chiropractic in Eastbourne get up to in the course of a normal day. You will only ever see them during your treatment but there is so much more and we thought it would be nice to share a typical day with you.
Our Doctor of Chiropractic and Clinic Director Dr James Revell starts us off by telling us about his day.
I arrived early this morning to catch up with some files and paperwork before the day gets going. I live in Old Town, near Motcombe, so there’s no commute to work – but even on that short drive you notice how quiet and sleepy Eastbourne is at 6 O’clock. I don’t usually see patients on Tuesdays but today I’m seeing some of Mykel Mason’s because he’s away on Honeymoon.
With a team of five chiropractors and four massage therapists the clinic is always busy during the day, so I start extra early sometimes to get on with projects. The phone doesn’t ring and there’s no distractions. We increased our opening hours this summer to keep up with things, so now there’s less “quiet time” in the mornings before our clinic assistants start to arrive from about 7.15am onwards.
Started my chiropractic work at 8am and have now just seen my second guest of the day. He is a roofer and the years of laying felt on our Sussex roofs have taken their toll, resulting in severe lumbago.
He’s got a lot of back pain at the moment. I’m used to seeing people in severe pain and in his case I’ve been using chiropractic techniques to help his muscles which have cramped up and gone into spasm around his low back. The muscle spasm is starting to improve and today we were able to use some gentle mobilisations techniques to take the pressure off the stiff joints in his low back. The chiropractic adjustments I used will have improved the movement between the joints.
I always enjoy helping people who are in pain. They appreciate it and it’s rewarding to see the difference you’ve made. He felt easier as soon as he got off the chiropractic treatment bench. He’s not taking any time of work and has a busy day ahead here in Eastbourne, but at least this one is starting better than yesterday.
I like to know that I’ve made a difference and it’s always rewarding when someone feels better – especially when they feel better straight after their chiropractic treatment! My main focus is always on treating the root of the problem. I take a functional approach, which means I am aim to work out what has caused the back, hip, knee pain or whatever problem the patient has. My chiropractic treatment plan is focused on helping the muscles and joints heal, repair and actually recover, not just “feel better”. I think people like it that the hands on chiropractic treatment actually does something to help. People also appreciate the time we give them, the explanations of what wrong with the muscles and joints and what they can do to help themselves.
Ultimately I want the body to heal better not just feel better.
Although the chap I saw this morning was feeling better after the treatment I want to help his back properly repair and recover from his chronic back pain, so that we create a sustainable improvement for him. It’s still early days but I’d expect his treatment will develop to include some low-back strengthening exercises to reduce his low back pain (by the way never so sit ups!) and exercises he can use when he’s at work if his back gets painful, stiff or achy.
He also has some general aches and pains in various muscles and joints because of his years roofing. The noisiest of those is his knee, which grinds and clicks a lot. I have diagnosed him with patellofemoral pain syndrome associated with arthritis of the knee. At the moment my main focus is his low back pain, but once that starts to settle, I’ll focus treatment to include his knee as well.
I’ve seen a lot of people with osteoarthritic knee pain in Eastbourne. Although Eastbourne is famous for our ageing population, osteoarthritis can affect people of various ages. Osteoarthritis is common and often ignored by a lot of people. In my experience people can tend to just put up with it.
With osteoarthritis, every individual’s treatment varies but I usually carry out a combination of hands on treatment, including knee and leg massage and knee joint mobilisation, combined with home exercise rehabilitation, advice about vitamins and sometimes ergonomic changes.
Over the last year I’ve increasingly used a form of support taping (like kinesiotape) which seems to be helping some people and is a cheap and simple solution. My colleague Dr Vicky White will also use acupuncture (western dry needling) if that’s helpful to manage her patient’s pain.
At our chiropractic clinic, we have a big team so it’s easy to personalise the individual’s treatment to suit them, rather than to suit what I can do. Treatment for osteoarthritis is always personalised to the individual and we work in conjunction with their GP’s core osteoarthritis treatments as well.
I caught up with Michaela Jezzard our nutritional therapist about some new plans she has for her nutritional therapy work at the clinic. She’s been doing more courses and studies focusing on detox systems, working on a very holistic basis considering energy-lines and chakras. She’s keen to offer this approach to people here in Eastbourne and surrounding areas, which would make her the only person in Sussex offering the specific approach.
Just seen mum for a treatment. What a privilege to help your own family.
She used to get some terrible neck pain, which can cause headaches and even shoulder pain too. Some morning’s mum couldn’t even lift her head off the pillow it was so sore. She is getting on really well with chiropractic and massage treatment and day-to-day life is much easier. She’s back to gardening, hobby craft, decorating and most appreciated of looking after the grandchildren!
Today mum’s chiropractic treatment focused on some general tension and difficulty relaxing she’s noticed recently. I worked on some of the muscles at the back of her head and eased the tension through the shoulders and neck. She left feeling much better and will see Andy Swan for a massage on Thursday, which will help too.
So it’s the end of a busy morning as a chiropractor.
I love to be busy and make a difference. I think that’s one of the things that has affected the way that I work. I am focussed on getting to the root of a problem and helping the body to work at its best, rather than simply managing symptoms.
I don’t want to just “rub it better” I want to work out a plan of treatment (chiropractic, massage, acupuncture or whatever is needed) to help the problem that the patient is suffering with health repair and recover, to “heal better, not just feel better”.
In a few minutes we’ll discuss cases with the massage team. I’ll catch up with Andy Swan, who’ll be seeing my mum on Thursday about what she needs and he’ll let me know how he’s getting on with the patient’s he saw last week.
Next we hear from Doctor of Chiropractic Dr Deborah Ben Shah
7:45 Tuesday Morning
First of all, it is a half day at work for me, so we are already off to a good start! But the CA’s won’t be happy with me if I don’t have a look at some daily notes they have for us chiropractors to make sure the clinic is running smoothly!
Then it’s time to check the pigeon hole. I am always pleased when it has nothing new in it! All clear this morning!! Yay! But the morning is still young…
Then it is time to pull my patient charts for today’s guests. I have a look at the diary to make sure everything is in order. Then, I fire up the computer and get my room ready for my shift. I will always have a peak at my guests’ files to see what type of guests I will be seeing for the day. Usually it is a combination of regular visit guests, new guests, and report-of-findings guests. So I like to feel that I am prepared for the day! Of course all of this is done while I am enjoying my morning coffee! No milk for me these days as I am trying to cut back of gluten and dairy. That means sad and boring coffee.
I have a little break between guests so it is time to catch up on some paperwork. When you are in the health care profession, there is ALWAYS paperwork to catch up on! The clinic is a little quieter now than it has been in recent months. Boy was it busy, and it seems I could never get on top of all my paperwork. It’s much more manageable now!
My last guest of the day has been seen, and it is time for me to have a quick little break before our afternoon meetings! I am enjoying my delicious roasted vegetable and couscous salad that I made with lots of garlic to keep the vampires away! It has been a great day. I have had a morning streak of lots of patients telling me how well they are feeling and how happy they are with care. It almost brings a tear to my eyes sometimes when I hear guests talk about how much better they are feeling and how grateful they are. I love what I do, and even more so on days like these! But before I head home for the day, I am getting a nice little neck and shoulder rub from Kirsty, one of our fabulous massage therapists! Chiropractors need love too…and there is no shortage of love in this clinic from the staff!
Meetings are done, and I am on my way to get my haircut. And then home for a nice relaxing afternoon and I will spend some time on Facetime this evening with my daughter and family to catch up!
Thanks for sharing your day with us Deborah.
Next we hear from Doctor of Chiropractic Dr Caroline Mulliner.
On Tuesdays I arrive mid- afternoon for our clinic team meetings. After this it’s a quick dash to get myself sorted and ready for a day of seeing guests. These afternoons always flash by in the blink of an eye because they tend to be my busiest shift at Lushington Chiropractic.
Prior to seeing guests, I like to look through my shift ahead, making sure that I have filled in all paperwork, GP letters, written x-ray referrals or have exercise sheets to hand ready to give out. I find my day flows much smoother if I get it all sorted beforehand.
Today I start chiropractic treatments from 2:50pm and have 10 guests in a row to see. At the beginning of a shift I always aim to stay as much on time as possible so I am on time for those who I am seeing later. This shift I have a couple of my regular chiropractic guests booked in. The first has been suffering with a lifelong history of neck related headaches. Now I only see her from time to time to ensure her body is working at its best and not tightening up due to daily stresses.
This shift I also have a number of guests who are quite new to care. It’s exciting seeing these people as they’re just beginning to feel the results of chiropractic care and realising that they don’t have to live a life with discomfort. Sometimes it can be challenging as a clinician to be positive, whilst someone is in pain and discomfort. It makes my day as a chiropractor when one my patients comes in saying that their pain has decreased or they haven’t had a headache in a week.
Once I finish with my guests, I ensure all the days’ files are written up and finished with. I tidy up my room, ready for the following day. Turn of the lights and head off home. Ready for a relaxing evening and a nice dinner after a busy afternoon.
Thank you Caroline.
Next we hear from Doctor of Chiropractic Dr Vicky White
I arrive at work and spend some time catching up with two of our lovely clinic assistants, Claire and Judy, about our weekends. Last night I flew back from a long weekend in Madrid and it’s great to see everyone again! I’ve brought with me some Spanish pastries for the team to try so we’ll open those later on. At this point in the day I usually check through my files so everything is ready for the morning shift, and begin with a mug of tea as well as breakfast, which today is spiced couscous with sundried tomatoes (I know, I’m strange like that). Dr Revell also photobombs my morning selfie…!
I see one of my regular guests who has maintenance treatments on a regular basis to keep her in good shape. We get along so well and its lovely to see her and has been a pleasure to treat her for the last year or more. I also have to thank her for the delicious chutneys and jam that she made for me and gave me at our last treatment – amazing!! You can tell by the photo taken at the time how pleased I was. I also see a guest who has a new problem affecting his knee and take my time thoroughly assessing his knee and discussing a management plan with him, as well as give him some tips and some home exercises to strengthen his quads and stretch his hamstrings.
The shift is over and we go into team meetings where we discuss with the massage therapists which guests they will see that week and the progress of each guest on an individual case-by-case basis. Today this means discussing with Kirsty a guest that I’m referring to her who needs a lot of soft tissue work for her (very!) tight shoulders and lower back. The rest of the meeting involves the team going through any outstanding issues and plans for outreach events, which we have booked for the next several months throughout winter. Now I am finished and off for the rest of the day to have lunch and walk my dog!
I hope this has given you an insight into a typical day for us. You can read more by following our online chiropractic blog Backblog
Thanks for reading,