Exercises For Saddle Bags

Posted on March 5, 2024

“Saddle bags” is a colloquial term used to describe the appearance of excess fat and skin on the outer thigh area. While there is no specific exercise that targets this area, certain exercises can help to tone and strengthen the muscles in the thigh and hips, which can improve the appearance of saddle bags.

Exercises

Here are some exercises that can help to tone and strengthen the muscles in the thigh and hips:

• Squats: Stand with your feet shoulder-width apart and your toes pointing forward. Lower your body as if you were sitting back into a chair, keeping your weight in your heels. Push back up to the starting position.

• Lunges: Step forward with one foot, lowering your body until your thigh is parallel to the ground. Push back up to the starting position and repeat with the opposite leg

• Leg press: Sit in a leg press machine with your feet flat on the foot plate. Push the plate away from your body using your legs, and then slowly release.

• Step-ups: Step up onto a bench or step with one foot, and then step back down with the same foot. Repeat with the opposite foot.

• Clamshells: Lie on your side with your legs bent at a 90-degree angle. Slowly lift your top knee as high as you can without moving your pelvis, and then lower it back down.

• Donkey kicks: Start on all fours, with your hands and knees on the floor, and your hands directly under your shoulders and your knees directly under your hips. Keep your right knee bent, and lift your right foot towards the ceiling, squeezing your glutes as you lift. Hold the contraction at the top for a moment and then lower your right foot back to the starting position. Repeat the movement for the desired number of reps.

It’s also important to note that while exercises can help to tone and strengthen the muscles in the thigh and hips, they will not necessarily lead to significant reduction of fat on the area. To lose fat on specific areas, it’s important to maintain a healthy diet and engage in regular cardiovascular exercise. Additionally, it’s crucial to consult with a healthcare professional or a certified personal trainer to make sure you’re performing exercises safely and effectively.

If you have any questions regarding this topic, please don’t hesitate to get in touch either via email info@livewellhealth.co.uk oor give us a call on 030 043 2501.

Dumbbell Exercises For The Chest

Posted on March 5, 2024

Dumbbell exercises are effective for targeting the chest muscles from different angles and providing a challenging workout. Here’s some popular dumbbell exercises for the chest:

Dumbbell Bench Press:
- Lie on a flat bench with a dumbbell in each hand, held at chest level.
- Press the dumbbells upward until your arms are fully extended, keeping your wrists straight and elbows slightly bent.
- Lower the dumbbells back down to chest level with control.
Incline Dumbbell Bench Press:
- Similar to the flat bench press but performed on an incline bench (typically set at a 30-45 degree angle).
- This variation targets the upper portion of the chest.
Decline Dumbbell Bench Press:
- Similar to the flat bench press but performed on a decline bench (angled downwards).
- This variation targets the lower portion of the chest.
Dumbbell Flyes:
- Lie on a flat bench with a dumbbell in each hand, arms extended above your chest.
- With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Bring the dumbbells back together over your chest, squeezing your chest muscles.
Incline Dumbbell Flyes:
- Similar to flat dumbbell flyes but performed on an incline bench.
- This variation targets the upper chest.
Decline Dumbbell Flyes:
- Similar to flat dumbbell flyes but performed on a decline bench.
- This variation targets the lower chest.
Dumbbell Pullover:
- Lie perpendicular across a flat bench with only your upper back supported and your feet flat on the floor.
- Hold a dumbbell with both hands above your chest.
- Lower the dumbbell behind your head in a controlled motion until you feel a stretch in your chest and lats.
- Pull the dumbbell back up over your chest to the starting position.
Dumbbell Chest Press on Stability Ball:
- Sit on a stability ball with dumbbells in hand, walk your feet forward until your upper back and head are supported on the ball.
- Perform a standard dumbbell press motion, engaging your core for stability.

These exercises can be combined into a comprehensive chest workout routine, targeting different areas of the chest muscles for balanced development. Make sure to use proper form and technique, and adjust the weight according to your fitness level and goals. Additionally, it’s essential to warm up properly before performing any resistance exercises and consult with a fitness professional if you’re unsure about proper form or have any existing injuries or conditions.

If you a in need of any more information, please contact us via email info@livewellhealth.co.uk or give us a call on 0330 043 2501.

Gluteus Muscle Stretches

Posted on March 5, 2024

Benefits of glutes stretching

• Relieve Pain: Stretching tight glutes can help relieve low back pain, buttocks pain, pelvic pain, tight hips, tight hamstrings, and in some cases, knee pain.
• Improve Flexibility: Regular glute stretching can help increase flexibility in your muscles, allowing you to move more freely.
• Enhance Range of Motion: By stretching your glutes, you can improve your range of motion, making it easier to perform daily activities with ease.
• Reduce Injury Risk: Tight glutes can lead to poor posture and gait, putting you at a higher risk of injury. Regular stretching can help reduce the risk of injury by maintaining muscle balance and flexibility.
• Improve Mobility: Regular glute stretching can help improve overall mobility and performance by reducing tension and promoting relaxation in your muscles.

Exercises

Step 1: Start in a seated position with both legs extended straight in front of you.
Step 2: Bend your right knee and bring the right ankle over your left knee so that your right shin is perpendicular to the floor.
Step 3: Bend your left knee and use your left hand to grasp your left ankle or shin.
Step 4: Hold for 30 seconds to 1 minute, then release and repeat on the other side.

Half Pigeon Variation

Step 1: Start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips.
Step 2: Bring your right knee forward to the outside of your right hand and extend your right leg behind you so that your ankle is in line with your left hip.
Step 3: Place your right hand on the floor in front of you and slowly begin to lower your body down, resting your right forearm on the floor.
Step 4: Hold for 30 seconds to 1 minute, then release and repeat on the other side.

Half Lord of the Fishes

Step 1: Start in a seated position with both legs extended straight in front of you.
Step 2: Bend your right knee and bring your foot to the outside of your left hip.
Step 3: Twist your torso to the right and place your right hand behind you for support.
Step 4: Place your left elbow on the outside of your right knee and hold onto your right foot with your left hand.
Step 5: Hold for 30 seconds to 1 minute, then release and repeat on the other side.

90-90

Step 1: Start in a seated position with your legs straight out in front of you.
Step 2: Flex your right foot and bend your right knee, bringing it towards your chest. Place your arms around your shin to support the stretch.
Bonus: To deepen the stretch, gently pull your right knee towards your right armpit while maintaining a straight back. Hold this position for 1-2 minutes, then repeat on the other side. This is one repetition.

Recline Knee To Chest

Step 1: Lie on your back, legs extended.
Step 2: Flex left knee, grab shin & pull it to chest.
Step 3 (Optional): To deepen, pull left knee towards left armpit, keeping low back on mat. Hold 1-2 min. Repeat on right side.

Downward-Facing Dog

Step 1: Begin in a push-up position, with your hands placed shoulder-width apart and legs together.
Step 2: Straighten your body and engage your core muscles.
Step 3: Move your hips back and up, forming an inverted “V” shape with your body.
Step 4: Slight bend your knees and bring your head between your shoulders, aligning it with your spine.
Step 5: Reach your heels towards the floor, keeping them slightly raised.
Step 6: Hold the pose for 20 seconds and then return to the starting position.
To provide extra wrist support, you can place each hand on a yoga block.
If needed, bend your knees to help straighten your back, making sure your body stays in an inverted “V” shape.

Foam Rolling

Step 1: Sit on foam roller, hands on floor behind
Step 2: Turn out right ankle to rest on left knee, tilt hips to right.
Step 3: Roll along length of right glute, focusing on tight spots
Repeat on left side.

When performing any of these exercises it is advised you consult a personal trainer or strength and conditioning coach, or part of your local gym fitness team, to make sure your form is correct. If done incorrectly, injuries may occur. If you have any more questions about whether there is anything else you can do to support your muscle growth, you can get in contact with one of our exercise professionals through our email info@livewellhealth.co.uk or give s a call on 0330 043 2501. Alternatively visit our contact page and fill in the contact form.

General Muscle Strains

Posted on March 5, 2024

Muscle strains, also known as pulled muscle, usually arise from an indirect insult from application of excessive tensile forces. Most muscle strain injuries occur from a powerful eccentric contraction or overstretching of the muscle, while more severe injuries may involve partial or complete tears in tissues. Muscle strains are one of the most common injuries, particularly in sport where 90% of all sports-related skeletal muscle injuries account as muscle strains. For most with grade I muscle strains, healing takes about 2-4 weeks, and typically 2 months for those with a grade II strain. In rare and severe instances, grade III strains could take at least 6 months, or longer, depending on the type of surgery received. Muscle strains are predisposed by older age, previous muscle injury, less flexibility, lack of strength, and fatigue. Minor muscle strains typically heal on their own with rest, however therapeutic massages could speed a strained muscle injury, by helping to loosen the tight muscle and increase blood flow to help heal damaged tissues.

Anatomy

These kind of injuries mostly occurs at the musculotendinous junction (primary site of force transmission between the two tissues), where the tendon emerges from the muscle belly and myo-tendinous junction. During eccentric muscle actions, or when muscle tension increases suddenly, the damage may occur in the area beneath the epimysium and the site of muscle attachment to the periosteum. The region adjacent to the MTJ is more susceptible to injury than any other component of the muscle unit, respectively, from type and direction of applied forces and muscle architecture. Haemorrhage occurs in the affected area, up to 24 hours after injury, with an inflammatory reaction occurring after. Laying down of fibrous tissue and scar tissue starts after 7 days, being visible after 2 weeks.

Symptoms of the pathology

• Pain, tenderness, redness, or bruising
• Limited range of motion
• Muscle spasms
• Swelling
• Localised pain and general muscle weakness
The inflammatory phase- occurs within a few hours however peaks 1 to 3 days after the injury. Redness, swelling, heat, pain, decreased range of motion.
The Proliferation phase- 24 to 48 hours after the injury. If a muscle is partially torn, this phase will repair the tear by laying down new fibres to repair that gap (scar tissue).
The Remodelling Phase- up to 1-2 years. Formation of the muscle where re-injury is more susceptible.

Causes

Muscle strains usually occur from an indirect insult, from application of excessive tensile forces. The most commonly injured muscles are the bicep femoris, rectus femoris, and the medial head of the gastrocnemius, all with a greater percentage of type II fibres, a pennate architecture, cross two joints. Strains typically occur during the eccentric phase of a muscle action or during excessive loading, where the muscle can become overstretched beyond its limit. Laboratory studies show that partial and complete injuries exhibit disruption of muscle fibres near the muscle-tendon junction, where tissues tear when forces across the musculotendinous unit contract too strongly.
Risk factors: Muscle imbalances, poor conditioning (e.g., weaker muscles), fatigue in the muscles.

Diagnosis

Manual Testing – observation, palpation, strength testing, and evaluation of motion.
Most muscle strains can be diagnosed through manual testing, where pain is typically felt by the patient with resisted muscle activation, passive stretching, and direct palpation over the muscle strain. Assessing tenderness, any palpable defect, and strength at the onset of muscle injury will determine grading of the injury and provide direction for further diagnostic testing and treatment.
Often, diagnosis is uncertain and further detail is needed to locate the muscle strain. Radiographs, ultrasound (US), and magnetic resonance imagine (MRI) are common imaging tools. Radiographs would return normal in acute muscle strains, however, may be useful in differentiating between bony and muscular aetiologies of pain.

Clinical grading system

Grade I- localised pain worsening with movement, mild swelling, tenderness, and minimal haemorrhage. (< 10° RoM deficit) Grade II- localised pain worsening with movement, substantial pain to palpation, considerable pain on contraction with greatly disturbed gait. (10-25° RoM deficit) Grade III- (muscle or tendon rupture) severe pain, swelling, and haematoma present. Palpable defect and loss of muscle function. (> 25° RoM deficit).

Treatment

Treatment for muscle strain injuries has remained the same over the years, with little scientific basis for most treatment protocols. Instead, it provides a basis for the currently accepted methods of treatment.
Initial treatment consists of rest, ice, compression, and nonsteroidal anti-inflammatory drug therapy. As pain and swelling subside, physical therapy should be initiated to restore flexibility and strength. Strengthening, range of motion, proprioceptive exercises, and functional training are subsequently followed, that should progress gradually. Stretching exercises should be done carefully without pain, and only to the point of discomfort. Strengthening exercises should progress sequentially through isometric, isotonic, isokinetic, and functional exercises, through a pain free range of motion. Massage therapy may also help to relax injured muscles and improve range of motion, and immobilisation therapy can be used to remain the injured area in a neutral position.

Exercises

The type and intensity of exercises will depend on the injured area and should be performed through a pain-free range of motion and only to a point of discomfort.
For the most common muscle strain injuries, examples include:
Hamstrings (add resistance in absence of pain):
– Hamstring curl– Lie on stomach, lift foot of affected leg by bending the knee
– Hip extension– Face a wall with hands at about chest level. Kick the affected leg behind you, remaining in control
Quadriceps (can add ankle weight to increase difficulty)
– Straight leg raise (laterally rotated)– raise leg parallel to the bent leg without arching the back.
– Wall squat– slowly lower body down and hold, maintaining pelvis, back, and head against the wall.
Gastrocnemius
– Plantar flexion with resistance– point the foot away while sitting down, holding a loop of resistance band to apply resistance
– Calf raises– seated in the early stages or standing in later stages. Raise up onto toes and lower the heels back down.

If you are suffering from any of the things listed above, you can contact us through an email info@livewellhealth.co.uk or give us a call on 0330 043 2501.

Caffeine And Its Effects On Performance

Posted on March 5, 2024

Caffeine is a naturally occurring stimulant that is found in a variety of foods and beverages, including coffee, tea, chocolate, and some soft drinks. It is also available in supplement form. Caffeine is a central nervous system stimulant, which means it can help to increase alertness, reduce fatigue, and improve focus and concentration.

There is a growing body of research on the effects of caffeine on performance. Studies have shown that caffeine can improve physical performance, including endurance and strength, as well as cognitive performance, including reaction time, memory, and attention. It can also help to reduce the perception of effort during exercise, making it feel easier to work out.
However, caffeine can also have negative effects on performance, particularly if consumed in large amounts or at the wrong time. Consuming caffeine too close to bedtime can disrupt sleep and lead to fatigue the next day. Additionally, some people may be more sensitive to the effects of caffeine than others, and may experience side effects such as jitteriness, anxiety, and increased heart rate.
Overall, caffeine can be a useful tool for improving performance, but it should be used in moderation and with consideration of individual tolerance. It is also important to consider the timing of caffeine consumption, as well as any potential interactions with other medications or substances.

Sources

• Coffee contains varying amounts of caffeine depending on the blend and brewing method, but generally has around 95-200mg of caffeine per 8 oz cup.

• Energy Drinks: Energy drinks are marketed specifically for performance improvement. The caffeine content in energy drinks is much higher than regular soda, usually containing around 50-150mg per 8 oz serving.

• Tea: Tea is a natural source of caffeine, with different types containing varying levels of caffeine. Black tea, for example, contains around 47-60mg of caffeine per 8 oz cup, while green tea contains around 24-45mg.

• Pre-Workout Supplements: Pre-workout supplements are designed to be consumed before exercise and provide a boost of energy, focus and endurance. They usually contain caffeine as well as other ingredients such as amino acids, beta-alanine, and creatine.

• Caffeine Pills: Caffeine pills are available as supplements, usually in dosages of 100-200mg per pill. They are designed for people who want to take caffeine as a performance enhancer but don’t want to consume it in the form of a drink.

• Chocolate: Some chocolate contains small amount of caffeine, usually around 6-35mg per ounce, making it a source of caffeine, but not a significant one.

Doses

Caffeine is a stimulant commonly consumed to improve cognitive and physical performance. However, excessive consumption can lead to negative effects. The US FDA recommends a safe daily dose of up to 400mg, which is equivalent to 4 cups of coffee or 10 cans of cola. However, individual tolerance can vary and starting with a low dose and gradually increasing is recommended. It is also important to consider the timing of consumption, total amount consumed and to consult with a healthcare professional for specific populations such as pregnant or breastfeeding women, people with certain health conditions and children.
Effects
Caffeine is a stimulant that is commonly consumed in the form of coffee, tea, and energy drinks. It has been shown to have a number of beneficial effects on performance, including improved mental alertness, enhanced physical endurance, and increased ability to focus and concentrate.
One of the primary ways in which caffeine improves performance is by increasing the release of certain neurotransmitters in the brain, including dopamine and norepinephrine. These chemicals are involved in regulating mood, attention, and motivation, and their increased release can lead to improvements in mental alertness, focus, and concentration.

Caffeine also enhances physical endurance by increasing the availability of free fatty acids in the bloodstream, which can be used as an energy source during prolonged exercise. This can lead to improved athletic performance, particularly in endurance sports such as running and cycling.
In addition to its performance-enhancing effects, caffeine has been shown to have a number of other health benefits. For example, it has been found to lower the risk of certain diseases, including type 2 diabetes and certain types of cancer. Additionally, caffeine consumption has been associated with a lower risk of depression, and improved memory and cognitive function.

Side Effects

Caffeine can have a number of side effects when consumed in excessive amounts. These can include:

Jitteriness or nervousness
Insomnia or difficulty sleeping
Rapid heartbeat or palpitations
Anxiety or restlessness
Stomach upset or nausea
Headaches
Dehydration
Dependence or withdrawal symptoms when reducing intake
Increased blood pressure
Interference with calcium absorption which can lead to osteoporosis

It’s important to note that these side effects are more likely to occur with high doses of caffeine, or with regular consumption over time. It’s recommended to monitor caffeine intake and consume within the recommended daily limit of 400mg.

If you are suffering from any of these side effects or would like some advice, please contact a member of our team through an email info@livewellhealth.co.uk or phone us on 0330 043 2501.

Dumbbell Exercises for the Back

Posted on March 5, 2024

Importance Of A Strong Back

Having a strong lower back is crucial for several reasons:

Supports Proper Posture: A strong lower back helps maintain proper posture, reducing the risk of developing poor posture-related issues such as lower back pain, rounded shoulders, and forward head posture.
Prevents Injury: Strengthening the lower back muscles can help prevent injuries during physical activities and everyday movements. A strong lower back provides stability and support to the spine, reducing the risk of strains, sprains, and other injuries.
Supports the Spine: The lower back, or lumbar spine, bears a significant amount of weight and stress from everyday activities like walking, standing, lifting, and bending. Strengthening the lower back muscles helps support the spine and distribute weight more evenly, reducing the risk of spinal injuries and degenerative conditions.
Improves Athletic Performance: Strong lower back muscles are essential for athletes participating in sports that require power, agility, and explosive movements. Activities such as running, jumping, and lifting heavily rely on the strength and stability of the lower back.
Enhances Functional Movement: Many daily activities, such as bending, lifting, twisting, and carrying, require the use of lower back muscles. Strengthening these muscles improves functional movement patterns and makes everyday tasks easier and safer to perform.
Reduces Lower Back Pain: Strengthening the muscles surrounding the lower back can help alleviate and prevent lower back pain. Strong muscles provide better support to the spine, improve posture, and reduce strain on the lower back, which can help alleviate discomfort and pain.

Overall, having a strong lower back is essential for maintaining overall health, preventing injuries, and improving physical performance in various activities. Incorporating exercises that target the lower back into your fitness routine can help build strength, stability, and resilience in this important area of the body. However, it’s important to consult with a healthcare professional or fitness expert before starting any new exercise program, especially if you have a history of back problems or injuries.

Exercises

Here are some dumbbell exercises that can be performed for the back:
1. Bent-over rows: Hold a dumbbell in each hand and hinge at the hips to lean forward, keeping your back straight. Pull the dumbbells up towards your chest, keeping your elbows close to your sides. Lower the dumbbells back down and repeat.
2. One-arm rows: Place one knee and one hand on a bench, and hold a dumbbell in your other hand. Pull the dumbbell towards your chest, keeping your elbow close to your side. Lower the dumbbell back down and repeat, then switch sides.
3. Renegade rows: Start in a push-up position with a dumbbell in each hand. Keeping your core tight, lift one dumbbell towards your chest, keeping your elbow close to your side. Lower the dumbbell back down and repeat on the other side.
4. Reverse fly’s: Stand with your feet shoulder-width apart, and hold a dumbbell in each hand. Hinge at the hips to lean forward slightly, and lift your arms to the sides until they parallel the floor. Lower the dumbbells back down and repeat.
5. Shrugs: Stand with your feet shoulder-width apart, and hold a dumbbell in each hand. Lift your shoulders towards your ears, save for a second, then lower them back down and repeat.
Remember to use the proper form and choose an appropriate weight for your fitness level. Start with a lighter weight and gradually increase as you get stronger.
If you are experiencing back pain, back weakness or are just interested in finding out more in relation to back exercises with dumbbells. Please speak to one of our personal trainers or exercise professionals on info@livewellhealth.co.uk or bu phone on 0330 043 2501

Hip flexor strengthening exercises

Posted on February 9, 2024

Hip Flexor Strengthening exercises

Stretching

Quadricep and hip flexor stretch (lying on side):

• Lie on one side, with your legs extended and stacked on top of each other
• Bend your top knee and bring your foot towards your glutes, keeping your bottom leg straight
• Hold this stretch for about 30 seconds and then switch sides

Hip flexors stretch (kneeling):

• Kneel on the floor with one foot in front of the other
• Shift your weight forward, keeping your back straight, until you feel a stretch in your hip flexors
• Hold this stretch for about 30 seconds and then switch sides

Hip flexors stretch (edge of table):

• Stand facing a table or similar surface
• Place one foot up on the table with your knee bent, while keeping the other foot on the floor
• Lean forward into the table until you feel a stretch in your hip flexors
• Hold this stretch for about 30 seconds and then switch sides

Seated butterfly:

• Sit on the floor with the soles of your feet touching each other
• Hold onto your feet and gently press your knees down towards the floor
• Hold this stretch for about 30 seconds

Bridge pose:

• Lie on your back with your knees bent and feet flat on the floor
• Lift your hips up towards the ceiling, keeping your feet and shoulders on the ground
• Hold this position for a few seconds and then slowly lower your hips back down to the floor.

Strengthening

Mountain climbers:

• Get into a push-up position with your hands placed under your shoulders
• Bring one knee up towards your chest while keeping your other leg extended behind you
• Switch legs quickly and repeat the motion, as if you are running in place
• Continue this motion for a specified number of repetitions or for a set amount of time

Lunges/Jump Lunges:

• Stand with your feet hip-width apart
• Step forward with one foot, lowering your body until both knees form a 90-degree angle
• Push back up to the starting position
• For jump lunges, add a jump as you switch legs and land with the opposite foot forward.

Straight leg raises:

• Lie on your back with your legs extended straight up towards the ceiling
• Keeping your legs straight, lower one leg down towards the floor until it is about 6 inches off the ground
• Raise your leg back up to the starting position and repeat with the other leg
• Continue this motion for a specified number of repetitions or for a set amount of time.

Hamstring bridge with banded hip flexion:

• Lie on your back with your knees bent and feet flat on the floor
• Place a resistance band around your thighs, just above your knees
• Push through your heels to lift your hips up towards the ceiling
• While holding this position, bring your knees towards your chest and then straighten them back out

Standing knee flexion with additional weight:

• Attach weight to one feet
• Focusing on holding your core strong, bend the knee to flexed position
• Continue this motion for a specified number of repetitions or for a set amount of time.

Resistance Training For Older Adults

Posted on February 9, 2024

Resistance training is a type of physical exercise that involves the use of resistance such as weights or resistance bands to help build strength and muscle mass. This is beneficial for all ages especially for older adults, as it helps the improvement of overall health and the quality of life.

Unfortunately, as we age muscle mass suffers from a yearly decline, however, using resistance training can prevent/slow down this decline. Some benefits from resistance training for older adults include:

Improved muscular function and movement
Improved balance and reduced fall risk
Maintenance of good health

Here are some tips for older adults looking to begin or continue resistance training:

1. Consulting with a healthcare professional: before starting a new program, it’s important to consult with a healthcare professional, if you have any underlying health conditions.

2. Start slowly: beginning with lighter weights and fewer repetitions will gradually increase the improvement of strength and endurance. It’s also important to allow rest and recovery time between workouts.

3. Listening to your body: paying attention to how your body feels during or after training. Experiencing any pain or discomfort, it is required to stop the exercise and consult with a healthcare professional.

4. Incorporate variety: having a variety of exercises to target many different muscle groups and preventing boredom – exercise should be fun! This can help by preventing overuse injuries from repetitive movements.

Overall, resistance training can be a safe and effective form of exercise for older adults by providing proper guidance and caution to help the improvement of strength, balance and overall health.

Fast Food Facts To Consider

Posted on February 9, 2024

5 Fast Food Fast Facts To Make You Reconsider Tonight’s Takeaway

We’re all guilty of telephone-ordering a Chinese takeaway on a Friday night or popping into the chippy when we can’t be bothered to cook anything. Most don’t think anything of the food that they’re putting into their mouths – it tastes good, it’s satisfying and fills you up, so why not, right? Unfortunately, these kinds of greasy, fat-laden fast foods can be the worst offenders in your diet, so while you may be eating healthily most of the time, those cheeky burgers that you grab on the way back from work will all add up faster than you can say ‘McDonald’s famous Chicken McNuggets contain 50% blood vessels, nerves, bones and feathers’.

Wait, what?

1. Chicken McNuggets only contain 50% chicken.
And the other half is composed of all of the bits of the chicken that nobody else wanted – specifically, ground bones, blood vessels, nerves, connective tissue, feathers, and…well, just pure fat. But considering the rest of the list, fat is probably the part that you’re least worried about.

Try this instead: A grilled chicken breast with salad. All the good stuff of the nuggets (however small that percentage may be) with up to 0.5g less saturated fat and 33g more protein per one single breast than four whole nuggets.

2. Pizza can give you heart attacks.
Not directly. But studies show that the saturated fats in pizzas can lead to a build-up of LDL cholesterol in your arteries, which in turn leads to an increased risk of heart disease and strokes.

Try this instead: Reducing the fat content in your pizzas by opting for thin, whole-wheat crusts and reducing your cheese, bulking up the slices with veggies like onions and peppers instead. If you really can’t do without a lot of cheese on your pizza, try making your own homemade ones and using half-fat mozzarella instead.

3.. Chicken tikka masala isn’t even authentically Indian.
Strictly speaking, chicken tikka itself is pretty good – chicken is low-fat and high-protein, and yoghurt contains plenty of protein and calcium. But the ‘masala’ part (the curry) has become so refined and catered to those savoury ‘Friday night curry’ cravings that it’s hardly a good representation of authentic Indian food at this point, not to mention that most takeaway chicken tikka masala dishes average out at around 1,300 calories per meal. The ingredients may look healthy, but then they’re combined with very generous portions of cream blended into the curry sauce and the whole thing becomes a high-fat and hopefully infrequent treat.

Try this instead: Homemade chicken tikka. Fresh chicken breast marinated in yoghurt, garlic and ginger and cooked dry – some supermarkets even sell the pre-marinated chicken tikka pieces, which average at around 200 calories a portion. Serve with salad and chapati, and you’ve shaved those extra 1,100 calories off your weekend indulgence.

4. Your average Chinese takeaway meal actually makes you take in an extra glass…
…of pure fat. While everyone likes to indulge, and wine with meals is pretty common, most would agree that a whole wine glass of fat in one meal is excessive. Sweet and sour chicken alone can typically contain up to 1,400 calories and 41g of saturated fats, and while the vegetable options might seem like a safe choice for those watching what they eat, they’re usually doused in oil or other sauces for flavouring that can triple the calorie content.

Try this instead: There are many healthy Chinese food recipes floating around the Internet. Stir fry is generally a good option, and can be the best one to go for if your heart is set on ordering from the place down the road. But with fresh vegetables and chicken and no processed foods or oils, making it at home could save you up to 1,000 extra calories (and it’s just as delicious).

5. Deep-fried Mars bars exist.
In case you were wondering, they’re around 800 calories. And no, their birthplace isn’t America – it’s humble old Glasgow.

Try this instead: You can’t mess with perfection, so just stick to a regular Mars bar and save yourself the indignity.

If you’re thinking that it’s time to kick these bad fast food habits to the kerb, book yourself onto one of LiveWell Health’s personal training programmes just in time for the new year. For more information on pricing and the services that we provide, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk.

Flat Feet

Posted on February 9, 2024

Flat Foot, medically known as Pes planus, is a condition in which the medial longitudinal arch (MLA) which runs the length of the foot is flattened out or lowered. Flatfoot may affect one or both feet, and it can not only increase the load acting on the foot structure, but also interferes with the normal foot function. Therefore, individuals with flat feet experience discomfort while standing for long periods of time and exhibit a distinctive flat-footed gait. Typical flatfoot symptoms include a tenderness of the plantar fascia, a laxity of the ligaments, a rapid tiring of the foot, pain under stress, and instability of the medial side foot structure. Over time, the mechanical overloading resulting from the flattened MLA is transferred to proximal areas such as the knees, hips, and lower back. Flatfoot is recognized as a contributory factor in a wide variety of medical conditions, including lower limb musculoskeletal pathologies such as plantar fasciitis Achilles tendonitis, and patella-femoral joint pain.

Flatfoot deformities are commonly treated using some form of orthotic device. Such devices are designed to provide stability and to realign the foot arch, and have a demonstrable success in alleviating patients’ symptoms

Anatomy

Flatfeet are an anatomical alteration which can occur in one foot or in both feet. The most common structural difference in flatfeet is found to be rear-foot varus which in turn causes excessive pronation of the foot. In addition, deepened navicular cup, widened talus articular surface, proximally faced talus, and higher positioned navicular articular surface can be seen. These alterations cause the MLA to collapse resulting in a loss of arch height. When this loss of arch height is observable in both non-weight bearing and weight bearing positions, it is termed as rigid flatfeet. Contrarily, when a normal MLA height is present in non-weight bearing condition and collapses with weight bearing is identified as flexible flatfeet.

Symptoms

The most identifiable symptoms and characteristics of flat feet are the decrease or lack of arches in the feet (especially when weight bearing) and pain / fatigue along the inner side of the feet and arches.

Some issues caused by flat feet include:
• Inflammation of soft tissue
• Foot, arch, and leg fatigue
• Heel, foot, and ankle pain
• Knee, hip, and lower back pain
• Rolled-in ankles
• Abnormal walking patterns
• Shin splints
• Bunions
• Hammertoe
• Arthritis
• Plantar fasciitis
• Posterior tibial tendon dysfunction (PTTD)

Causes

Flatfeet is not unusual in infants and toddlers, because the foot’s arch hasn’t yet developed. Most people’s arches develop throughout childhood, but some people never develop arches. People without arches may or may not have problems.
Some children have flexible flatfeet, often called flexible flatfoot, in which the arch is visible when the child is sitting or standing on tiptoes but disappears when the child stands. Most children outgrow flexible flatfeet without problems.
People without flatfeet can also develop the condition. Arches can collapse abruptly after an injury. Or the collapse can happen over years of wear and tear. Over time, the tendon that runs along the inside of the ankle and helps support the arch can get weakened or tear. As the severity increases, arthritis may develop in the foot.

Diagnosis

The observation of the feet mechanics from the front and back and also toes stand. The strength test in the ankles and locate the main area of pain. The wear pattern on the shoes also may reveal information about the feet.

Tests

Imaging tests that can be helpful in diagnosing the cause of foot pain may include:
• X-rays. A simple X-ray uses a small amount of radiation to produce images of the bones and joints in the feet. It’s particularly useful in evaluating alignment and detecting arthritis.
• CT scan. This test takes X-rays of the foot from different angles and provides much more detail than a standard X-ray.
• Ultrasound. Ultrasound may be used when a tendon injury is suspected. Ultrasound uses sound waves to produce detailed images of soft tissues within the body.
• MRI. Using radio waves and a strong magnet, MRIs provide excellent detail of both bone and soft tissues.

Treatment

Many people with flat feet don’t have significant problems or need treatment. However, if foot pain, stiffness or other issues occur health provider might recommend nonsurgical treatments. Rarely, people need surgery to fix rigid flat feet or problems with bones or tendons.
Treatments include:
• Nonsteroidal anti-inflammatory drugs (NSAIDs), rest and ice to ease inflammation and pain.
• Physical therapies to stretch and strengthen tight tendons and muscles, improving flexibility and mobility.
• Supportive devices like foot orthotics, foot or leg braces and custom-made shoes.

Exercises

Toes elevations: Start by standing with your feet shoulder-width apart and flat on the ground. Slowly raise your toes off the ground as high as you can, while keeping your heels on the ground. Hold this position for a few seconds, then lower your toes back down to the ground. Repeat for several repetitions.

Toes scrunches: Begin by sitting in a chair with your feet flat on the ground. Scrunch your toes together as tightly as you can, then relax them. Repeat for several repetitions.

Double/Single leg raises: Start by lying on your back with your legs straight out in front of you. For double leg raises, raise both legs off the ground at the same time, keeping them straight. For single leg raises, raise one leg off the ground while keeping the other leg straight and on the ground. Hold the raised leg in the air for a few seconds, then lower it back down to the ground. Repeat for several repetitions on each leg.

Standing single leg balance: Stand on one foot with your knee slightly bent. Hold this position for as long as you can, up to 30 seconds, then switch to the other foot. For a greater challenge, close your eyes or stand on a pillow or unstable surface.

Toes walks: Start by standing with your feet flat on the ground. Slowly walk forward on your toes, keeping your heels off the ground. Walk for a few steps, then lower your heels back down to the ground. Repeat for several repetitions.

Heel walks: Begin by standing with your feet flat on the ground. Slowly walk forward on your heels, keeping your toes off the ground. Walk for a few steps, then lower your toes back down to the ground. Repeat for several repetitions.

Calf muscle stretch: Start by standing facing a wall with your hands on the wall at shoulder height. Take one step back with one foot, keeping your heel on the ground. Bend your front knee, keeping your back leg straight, until you feel a stretch in your calf muscle. Hold this position for 15-30 seconds, then switch legs and repeat.

Prevention

Although flat feet are often hereditary and cannot be completely prevented, there are strategies that can be put in place to help reduce the risk of developing flat feet symptoms. Here are some preventative measures:
Footwear:
Choose supportive footwear with good arch support and cushioning and try to avoid shoes with flat soles.
Consider using orthotic insoles or arch supports that are designed to provide additional support and alignment for the feet.

Foot Exercises:
Perform exercises to strengthen the muscles of the feet and lower legs. This may include toe curls, heel raises, and toe taps. Consult with a healthcare professional or a physical therapist for guidance on appropriate exercises.

Maintain a Healthy Weight:
Excess body weight can contribute to the flattening of the arches. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce stress on the feet.

Avoid Prolonged Standing:
If your job or activities involve prolonged periods of standing, take breaks to rest and stretch your feet. Consider using supportive mats or insoles in areas where you stand for long durations.

Stretching Exercises:
Perform stretching exercises to maintain flexibility in the Achilles tendon and calf muscles. This can help prevent excessive pronation and contribute to better foot alignment.

Avoid High Heels:
Limit the use of high-heeled shoes, as they can contribute to foot misalignment and increase stress on the arches. Opt for shoes with a moderate heel height.

Gradual Changes in Physical Activity:
If you are starting a new physical activity or exercise routine, make changes gradually. Sudden increases in intensity or duration can place additional stress on the feet.

Proper Body Mechanics:
Pay attention to your body mechanics and posture. Maintain good posture while standing and walking and be mindful of how you distribute your weight on your feet.

Consult with a Specialist:
If you have concerns about your foot structure or experience symptoms of flat feet, consult with a podiatrist or orthopaedic specialist. They can provide a thorough evaluation and recommend appropriate interventions, such as orthotics or physical therapy.

Consider Arch-Supporting Activities:
Engage in activities that naturally support the arches, such as swimming or biking. These activities can be less stressful on the feet compared to high-impact sports.
It’s important to note that preventive measures may vary based on individual factors, and what works for one person may not be suitable for another. If you have specific concerns about flat feet or foot health, seeking advice from a healthcare professional is recommended. They can provide personalized recommendations based on your unique circumstances.

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