Plantar Fasciitis

Things you can do to help Plantar Fasciitis.

  • Wear good shoes that give you arch support and have shock absorption.
  • Try shoe inserts which help to cushion the foot.
  • Put some ice on your heel in order to reduce the inflammation.
  • Rest your feet. Reduce or stop the activities which have caused it.
  • Do some simple stretching exercises, such as towel stretches, calf stretches and toe raises.
  • Do not use heat.
  • Get your biomechanics checked by a professional.
  • If you are overweight, lose weight. It decreases the stress you put on your feet, by being heavy. If standing up is part of your daily job, then losing weight is one of the most effective things you can do to cure your plantar fasciitis and to prevent future occurrences of it.
  • Have Bowen Therapy.

How does Bowen Therapy Help Plantar Fasciitis?

On this page you can watch the video about how Bowen Therapy addresses Plantar Fasciitis just@02

People often suffer with pain or injuries in their feet due to problems elsewhere in their body. Bowen Therapy treats the body as a whole and I have been delighted with the results of the clients I have treated with Plantar Fasciitis.

With foot mechanics being the primary cause of plantar fasciitis, helping the foot back into alignment is a key goal of any treatment.

That’s how Bowen helps plantar fasciitis – between the ice for the symptoms, and the stretching for maintenance.  Bowen helps bring the entire body into balance.  When the pelvis, legs and feet are helped back into alignment, gait is improved, and the plantar fascia is not re-injured.

Feet are often the victim of a culprit elsewhere in the body.  Pelvic misalignment through impact of the lumbar spine, short hip flexors or tight hamstrings may all play a part in how legs move.  Knee and ankle alignment further influences how the feet land, and the amount of strain felt by the sole and the arch.

Being totally pain free after one treatment however is unlikely especially if the plantar fasciitis has been a problem for a while.  It may need a few treatments with time and exercises to help the body learn and maintain a new posture.  Walking that “feels different" with the change to alignment and gait, needs to start to "feel normal”, so the feet can remain pain free.

To find out more call me on 07710722615.

Menopause

Bowen Treatment for Menopause

Though virtually all women experience menopause, it has remained taboo for many women. Hormonal changes during menopause typically bring unpleasant symptoms, but relatively few women talk about or address their menopause symptoms. On average, most symptoms last around 4 years from your last period. However, around 1 in every 10 women experience them for up to 12 years.

Common menopausal symptoms

About 8 in every 10 women will have additional symptoms for some time before and after their periods stop.

These can have a significant impact on daily life for some women.

  • Common symptoms include:
  • Hot flushes – short, sudden feelings of heat, usually in the face, neck and chest, which can make your skin red and sweaty
  • Night Sweats – hot flushes that occur at night
  • Difficulty in sleeping -this may make you feel tired and irritable during the day
  • A reduced sex drive (libido)
  • Problems with memory and concentration
  • Vaginal dryness and pain, itching or discomfort during sex
  • Headaches
  • mood changes, such as low mood or anxiety   
  • Palpitations - heartbeats that suddenly become more noticeable
  • joint stiffness, aches and pains
  • reduced muscle mass
  • recurrent urinary tract infections (UTIs)   

Practical suggestions for coping with hot flashes include:

  • Dress in layers, so that you can remove clothing when a hot flash starts.
  • Avoid foods and beverages that may cause hot flashes, like spicy foods, alcohol, coffee, tea, and other hot beverages.
  • Drink a glass of cold water or fruit juice when a hot flash starts.
  • Reduce your stress level. Stress may worsen hot flashes.
  • Keep a thermos of ice water or an ice pack next to your bed during the night.
  • Use cotton sheets, lingerie, and clothing that allow your skin to breathe.
  • Keep a diary or record of your symptoms to find what might trigger your hot flashes.

Prestige Award for Therapist of the year

Amazing News

I was overwhelmed but absolutely thrilled to receive a call to say I have won The Prestige Award for Therapist of the year London and South East - Berkshire from Prestige Awards! Thank you so much to all of my wonderful clients who continue to support me (especially through this most challenging of years). I'm truly grateful!

If you would like to view my latest newsletter please CLICK HERE

I am mainly offering treatments in Bracknell at " The Wellness Centre", however still occasionally treating at Bourne End in "The Lotus Centre" and in Windsor at "Yoga for Harmony"

I take your safety extremely seriously and am a member of many professional bodies and have therefore put stringent measures in place. If you would like to find out more about how I am keeping you safe, please just click here.

Since the start of Coronavirus, Anxiety, Social Anxiety, Depression and Stress in both Men and Women has really risen, so please click here to see more about how you can help yourself and how I may be able to help. Sometimes anxiety, depression and stress have similar triggers.

Poor posture, often owing to working at home and less movement is on the rise. I am seeing many more people for sciatica. Please click here to see more about ideas that you can do that may help with sciatic type problems and how Bowen Therapy has been shown to help. Poor posture often also contributes to backpain, plantar fasciitis, frozen shoulder and neck and shoulder pain.

There has also definitely been an increase in men coming to for Bowen Treatments which is great news. To find out more about Men's Health just click here.

Plantar Fasciitis

bowen for plantar fasciitis

What is Plantar Fasciitis?

Plantar Fasciitis is quite common and affects 1:10 people. It is a painful condition in the foot often caused by repetitive strain to the plantar fascia. The plantar fascia is a thick fibrous connective tissue which runs from under the foot from heel to toes. It functions as a type of shock absorber to the foot when moving, walking, or running.  However, it’s quite rigid.  If too much traction is put on the plantar fascia, “trauma” such as an accident or “over-doing it” may result in micro-tears of the fascia.  These micro-tears result in inflammation and pain. Plantar Fasciitis however can result in pain throughout the whole body not just the foot.

bowen treatment for plantar fasciitis

What causes Plantar Fasciitis?

  • Plantar fasciitis is most seen in people with poor foot biomechanics that put stress on the plantar fascia.  Flat feet, weak foot arches and over-pronation are common causes due to over-stretching of the plantar fascia.
  • Common risk factors include:
  • Activity
  • Sports such as running, walking or dance that place stress on the heel bone and attached tissue increase the risk of plantar fasciitis, especially if the intensity of exercise is increased.
  • Extended standing or on-feet
  • Activities or jobs that require a lot of walking or standing on hard surfaces can lead to stress and fatigue of foot muscles.
  • Weight and pregnancy
  • Additional weight, even through latter stages of pregnancy, increases strain and stress on plantar fascia.
  • Flat feet, over-pronation
  • Arches are the foot’s shock absorber.  With lack of arch, or arches that are weak and/or over-pronate, additional strain is placed on the plantar fascia, which absorbs the force.
  • Shoes with poor support
  • Shoes that provide no support put strain on the plantar fascia. Ballet flats, converse sneakers and flip-flops are not good for feet.  All these shoes are thin-soles and provide no arch support. High heels can also encourage the achilles tendon to shorten, adding additional strain on heel tissue.
bowen treatment for plantar fasciitis

What are the symptoms of Plantar Fasciitis?

Plantar fasciitis usually causes pain in the heel of the foot.  For some, it may be felt in the arch area or other parts of the sole of the foot, although heel pain is the most common location.  The heel may also have mild swelling.

The pain tends to be worse in the mornings or after resting.  The first few steps out of bed can feel intense, like a knife sticking into the bottom of the foot but improves with activity as feet warm up.  For many, pain may also be felt after long periods of standing or starting to move after being seated for a time.

For those doing sport, the heel pain usually makes itself known after exercise, but not normally during.

To find out tips for helping Plantar Fasciitis please read my blog.

Insomnia

Insomnia

Frighteningly 1 in 3 of us do not get enough sleep. This has a direct impact on both mental and physical health.

How much sleep do we need?

Women need more than men and an average adult needs 7-9 hours’ sleep per night. When we sleep our bodies repair soft tissue, process our learning release hormones and restore our energy stores ready for the next day

bowen treatment for anxiety

Lack of sleep can disturb the hormone balance in our bodies which in turn can cause a poor immune system, stress, weight gain, sugar cravings, high blood pressure, it can impair cognitive ability and increase risk of injury.

How to help get a good night’s sleep
1 Routine – go to bed the same time each night and get up at the same time.
2 Avoid over stimulation before bedtime. Screens are known to disrupt sleep so instead of looking at a laptop, mobile or tv try reading a
book.
3 Create a calming environment and avoid wi fi lights. An old fashioned clock is better than using a mobile for an alarm. Diffusing essential
oils such as Lavender can aid relaxation and sleep as can meditation.
4 Avoid caffeine from late in the afternoon. There are many calming herbal teas available such as chamomile or specific night time ones.
Avoid things like hot chocolate as the sugar content can create spikes.
5 An obvious one – get comfy and be at the right temperature.
6 Have a Bowen Treatment.

How Does Bowen Therapy help with Insomnia

It has been proven touch can stimulate serotonin production which helps to regulate temperature, mood and appetitive.
Pain can prohibit sleep and Bowen therapy addresses the musculoskeletal issues helping to prevent pain. The gentle Bowen moves help the body’s nerve receptors to calm down the nervous system and reduce pain and anxiety which in turn aids a good night’s sleep.

To find out more about Insomnia please CLICK HERE

Anxiety

Anxiety – You are not alone!

In England, 1 in 6 people report experiencing a common mental health problem (such as anxiety and depression) in any given week. This information has been taken from the charity “MIND”. Furthermore anxiety in children is increasing.

bowen treatment for anxiety

What can cause Anxiety

People can react differently to different life events situations. For example job changes and work stress, Family and relationship problems can cause anxiety in some people whereas others sail through these problems. Recently I have been treating a number of people for driving anxiety after being involved in a car accident, whereas many of us would get back in the car with no problem. Health problems can also cause anxiety such as asthma, heart disease, it’s unpleasant and worrying not being able to breathe easily, something many of us take for granted. Unfortunately I am seeing more and more young people with anxiety due to pressure of school work and the impact social media is having on their lives. I recently shared an article about the impact of technology on children. Just click CLICK HERE to see this.

Different types of anxiety:

Generalised Anxiety Disorder This is when people feel worried most of the time and is not related to specific life event triggers. This can interfere with their normal everyday lives.

Social Phobia This often affects people who have a fear of being criticized, embarrassed or humiliated. These people will have anxious feelings around social events and not like speaking in public, being assertive or making small talk.

Specific Phobias
There are a huge variety of phobias, such as heights, spiders, flying Most of the time these can be avoided but some can be difficult to avoid and bring on panic attacks even with the smallest of triggers.

Obsessive Compulsive Disorder (also known as OCD) These people have ongoing fears which can often lead to the obsession of carrying out certain rituals or behaviour. Such as a fear of germs, so constantly washing hands or safety so a ritual of keep checking doors are locked and things turned off. Most people accept their behavior appears silly but continue with it irrespectively.

Post-Traumatic Stress Disorder (PTSD)This can happen after someone experiences a traumatic event. Often their life, and safety of themselves or others around them. This often manifests in re-experiencing the past such as flashbacks of the event and avoidance of anything related. It is worth noting here that everyone is individual and what one person will feel is a traumatic event, another might not see it that way.

Panic Attacks
These are often a common symptom for people with an anxiety disorder and can happen for no apparent reason. They can be very frightening as often there is a shortness of breath, chest pain, dizziness and sweating.

 

Things that can help with Anxiety

There are many things which can help with anxiety. Breathing techniques, restorative yoga, mindfulness, hypnotherapy, cbt, good nutrition, regular exercise, homeopathy and bowen therapy to name just a few.

Here is a useful video to watch about Anxiety.

Bowen Therapy for Anxiety

Bowen Therapy for anxiety works with the body’s nerve receptors to calm down the nervous system. This prompts the body to move from the fight, flight, freeze mode to the parasympathetic mode. Bowen Therapy works with the fascia which holds onto trauma throughout the person’s lifetime and can help to release these emotions. It is common not only for a person to feel very relaxed but to experience a release of emotions, either during or following a Bowen treatment. Some other benefits that make Bowen Therapy a good choice is that the treatment is very gentle and can be carried out through light clothing so there is no need to undress. There is no force, or manipulation during treatment and after a few moves there is a break allowing the body to do the work.

A common feature of people with anxiety is poor posture as people hunch over and cross legs and arms to make themselves as small as possible so that they feel safer. This inhibits breathing which in turn can make the anxiety worse and can cause misalignment in the body which can cause pain thus compounding the problem. Bowen Therapy can help address the misalignment problem and there are specific moves to help with breathing.

There is a wealth of advice about anxiety available now. I have put some links below for your reference.

For information from the charity "MIND" CLICK HERE
For information from the "Mental Health Organisation" CLICK HERE

There are also meditation and mindfulness apps on mobiles such as “Calm”, Headspace and “The Mindfulness App”

Sciatica

What is Sciatica?

The sciatic nerve is the largest and longest nerve in the body. It originates in the lower spine, branches into the pelvis, then travels down through the buttocks and the back of the legs and branches into the lower legs and feet. Sciatic pain occurs when there is pressure on, or damage to, the sciatic nerve, and can cause pain to the lumbar spine including; bulging disc, joint inflammation, wear and tear. Spine degeneration can cause this irritation. Bowen for Sciatica has been shown to relieve this pain.

What are the symptoms of Sciatica?

Sciatic pain can vary from infrequent and irritating to constant and debilitating. Symptoms vary from each individual and depending on severity but often include one or more of the following;

  • Constant pain in only one side of the buttock or leg (rarely in both legs)
  • Pain that is worse when motionless
  • Pain that occurs sporadically
  • Leg pain that is often described as burning, searing or tingling
  • A sharp pain that may make it difficult to stand up/walk
  • Weakness, numbness, or difficulty moving the leg, foot, and/or toes

How can you avoid getting Sciatica?

While back pain due to sciatica, and other causes, is common, there are a number of measures that can help to prevent it occurring or reduce the likelihood that it will recur:

  • Maintain correct posture when standing, walking and sitting.
  • Don't smoke.
  • Maintain a healthy body weight.
  • Practice safe lifting techniques. When lifting, bend the knees and keep your back straight. By doing this, the strain is taken by the hips and legs, not the back. Hold the object close to the body. The further away from the body the object is, the more stress is put onto the lower back.
  • Undertake exercise that maintains aerobic fitness and strength and flexibility in the abdominal and spinal muscles.
  • Ensure that your back is well supported when seated.
  • Use chairs that provide good back support and are designed to provide a good seating posture.
  • A lumber roll or contoured cushion can help to provide lower back support.
  • Avoid carrying a wallet in your back pocket.
sciatica symptoms

What can you do to help alleviate the pain

  • Carry on with your normal activities as much as possible
  • Regular back stretches
  • Start gentle exercise as soon as you can – anything that gets you moving can help

Bowen Therapy and Sciatica

Bowen for Sciatica works on a deep level, gently and powerfully helping your whole body re-balance the tensional relationships of the connective tissues (fascia) which in turn can take the pressure off of the sciatic nerve and therefore relieving the symptoms. Bowen Therapy is also know to relax your central nervous system, allowing your body to be more in its ‘rest and repair’ state which is so often under active in our highly stressed modern lives. This helps you stop tightening your fascia when stressed thus aggravating the problem. (try clenching your fist and see how the remainder of the body feels particularly the jaw and shoulder). Many clients find themselves unable to get comfortable in bed and thus suffer poor sleep. It is important to address this issue also as sleep is when the body repairs itself. As Bowen Therapy calms the body down this aids with relaxation of the fascia which in turn can help with a good night’s sleep.
I treat many clients for sciatica, and if they have been experiencing it for a period of time before coming for treatment, when they first arrive often the pain is on the opposite side. This is because naturally when we are in pain we compensate and start taking the weight of the affected side. We will change our posture to accommodate the pain and over time we compensate more and more until the other side is unable to cope as it can change our total posture. The beauty of Bowen is that we look at the whole body – it is all connected! I will look at what you do for a living, the movements you make and really try and get to the root source of the pain. Exercises can also be prescribed where appropriate and sometimes changing the way you move can really stop the problem from re-occurring. My aim is not just to relieve the pain, but prevent it coming back. This is where my personal trainer background and the exercise and rehabilitation course I attended really help. If you have any questions, do please contact me.

Some feedback from just a few of the clients whom I have treated for Sciatica

"Dear Lee Thank you for this morning. Invoice all paid and pain free"

M R Oxon

"Since the start of my Bowen treatment I have had relief from pain that I have had for several years. I would recommend it to anyone who has any problems with their health. Also I find that my body and mind seem to be a lot more relaxed, feeling of well being"

E.C Maidenhead (Hip, sciatica, back and neck pain)

"Hello Lee I’ve been meaning to send you a progress report for a while. My second treatment was nearly 3 weeks ago now.
Everything is doing really well! My leg and right side feels very different and ‘connected’ again. I realise I had got used to it not feeling right and now I’m definitely noticing the difference. I’m sure I’m moving in a more balanced way. The improvement has been dramatic after the last treatment. I did have some recurrence of aches down the leg and/or sciatic area some days later but this didn’t last very long. I find it hard to believe that two sessions have achieved this result.
I am delighted with how you and Bowen have helped me. Thank you so much; it’s a wonderful therapy. I’m feeling sure that this change for the better is permanent - but I’ll certainly call you if I do have any concerns later. Best wishes Judith (Cann)

JC Isleworth

March 1st is World Compliment Day

Compliments make us feel good. — both giving and receiving them. Feeling valued and appreciated are basic human needs.

Compliments help us communicate.
 an appreciation we feel toward one another and that makes us feel good. Being complimentary helps us create an optimistic, happier outlook.

Being paid a compliment can light up
 the same parts of your brain that get activated when you get
paid a monetary award. Other research suggests compliments and praise may help us when it comes to learning new motor skills
and behaviours.

Paying someone a compliment can also be a good conversation starter — or a good way to get over an awkward bump in a
conversation.

How to pay good compliments

They should be sincere. Otherwise our tone and body language may give away the fact we don’t mean them. Everyone has qualities that can be complimented. Pay attention to them and compliment them, on those.

Pay attention.

Pay attention to the people around you, notice what you like about that person.

Be Specific

The best compliments are specific. They refer to character traits, behaviours, or appearance of that person, rather than a generalised compliment.

Give Plenty of compliments.

It’s good to give compliments daily in close relationships to stop one another being taken for granted. Making a concerted effort to notice all the good things about your partner (or family member or friend) is important. When you compliment frequently you notice the good things in that person which can strengthen the relationship rather than noticing the negative things.

If people struggle to accept compliments.

They may struggle with low self esteem and feel they are unworthy of the compliment. In this instance perhaps show an interest in that person and what they are doing instead.

Accepting compliments happily.

Some people think that accepting compliments is bragging, But it’s not. Compliments are about communicating with those around you what you appreciate and what’s working. Learning how to graciously accept compliments is just as important as learning how to give them, otherwise it could be like refusing to accept a gift from someone.

Neck and Shoulder Pain

Neck and Shoulder Pain

As many of us are working from home and not sitting at our normal desks, many people are suffering with back pain, but I am also seeing more and more people with neck and shoulder pain. I feel there are a couple of reasons for this. Naturally, we are not moving as often when working from home. In a work environment we get up and talk to people or go into meetings, most meetings are now being carried out on zoom and therefore we tend to sit in a more fixed position than when we are at a meeting. This is often in an incorrect position and leaning on one arm. This naturally puts additional pressure on the arm and can subsequently cause the shoulder and even arm to become inflamed and stiff which aggravates our neck and can even lead to headaches. Also, often when we are in a meeting there is water supplied and how many of you have forgotten to get that water prior to tuning in to a zoom meeting? Again, this will cause the body to stiffen.

Things that you can do to help alleviate the pain

• Wriggle your fingers, elbows toes and move your shoulders whilst you are working, this will create movement through the whole
body.
• Breathe and as you exhale release the shoulders.
• Try to get in a comfortable position without leaning on one arm, worse scenario change arms throughout the meeting.
• Avoid sitting on the sofa.
• Ensure you have water to hand.
• Move as often as you are able.
• Epsom salts are also extremely beneficial to read about how to use Epsom Salt please read my latest newsletter.
• At the end of the meeting or day, participate in an online exercise class. There are many to choose from or perhaps go for a walk,
run or bike. Getting out into the fresh air is good for you.

How does Bowen Therapy Help with Neck and Shoulder Pain?

Prolonged sitting with our head forward puts too much strain on our spine, specifically our cervical spine (neck) that can cause early wear and tear, including muscular tension and/or structural vertebra issues such as herniated discs or bulging discs for example.

Bowen Therapy addresses the whole body, gently relaxing the fascia and allowing the body to realign into its natural position, thus alleviating neck and shoulder pain. There are also occasions when exercises may be given to aid the treatment.

Gratitude

Feel gratitude and be happy.

Gratitude is so important, it can change a negative mindset into a positive mindset and make us feel happier. When we are happier we respond in a more positive way to everything around us whether it be family, friends or work, so let us pause for a moment and be grateful for what we do have.

Ten Ways expressing Gratitude can help us

1. Makes us feel happier
2. Improves our Immune System
3. Lowers Blood Pressure
4. Improves our Sleep
5. Helps reduce anxiety and depression
6. Reduces inflammation through the body
7. Promotes a Healthier Heart Rhythm
8. Helps you become more connected with yourself and the environment
9. Reduces ageing effects to the brain
10. Improves relationships

To find out more just CLICK HERE and CLICK HERE

How to Express Gratitude

1. Keep a gratitude journal.
2. Tell an employee, a friend or a loved one something you appreciate about them.
3. Look at yourself in the mirror and think of something you like about yourself.
4. Sit in a quiet place and think about when something went well. How did that feel? Practice that feeling every day for a week.
5. Next time something bad happens consider 5 good things that happened as a result of this event.
6. Write someone a thank you note.
7. Write it down, talk about it, think about it, re-live it, meditate.