Blog Archives - The Robin Kiashek Clinics

New Year’s resolutions aren’t just for Christmas — make lifestyle changes that stick

New Year’s Resolutions: Why They Don’t Last

Whether it’s joining a gym, drinking more water or giving up sweets and/or alcohol, the New Year offers up a clean slate to start afresh.

But whatever New Year’s resolutions you have in mind, I much prefer to think of these goals as small and sustainable lifestyle changes instead.

The problem with New Year’s resolutions

Typically restrictive, unrealistic and hard to maintain, some estimates* claim as many as 80% of people fail to keep up with their New Year’s resolutions come February. While only 8% of us stick to these aspirations all year round.

In my opinion, resolutions are a temporary strategy often built on quick fixes and unattainable expectations.

Whereas lifestyle changes promote an all-encompassing approach to change, addressing a person’s overall well-being by considering not just physical health, but mental, emotional, and sometimes even social and spiritual aspects. This makes them easier to stick to.

Plus, an overwhelming body of scientific evidence suggests that getting into good lifestyle habits can have beneficial impacts on short-term and long-term health.

We all have the power to make change

Despite what the statistics suggest, we all have the power to make change and embrace it. I’ve seen this first-hand after committing to the late Dr Michael Mosley’s The Fast 800 — which isn’t a diet but a way of life. But that’s not to say change is always easy.

One simple parable that helps to illustrate the importance of embracing change is psychologist Spencer Johnson’s book, Who Moved My Cheese?

If you haven’t read it, the story tells the tale of four mice who live in a cheese maze and look for cheese every day to help make them feel happy. Cheese is used as a metaphor for what you want to have in life and the maze is where you search for it.

When the cheese disappears, the mice are either forced to change, or stay in one place. So, I guess the message behind the book is that instead of waiting for the ‘cheese’ to run out, it’s time to take action.

Commit yourself to taking small steps in the right direction

Lifestyle changes don’t have to be big. For example, one small tweak could be you taking the stairs instead of the lift during your days in the office. Or limiting your screen time to 9pm on weekdays. They might sound small, but they can have a big impact.

To measure progress and keep you motivated and inspired along the way, an effective strategy is to make sure your small changes are ‘SMART’ which is the acronym for: Specific, Measurable, Attainable, Realistic and Timely.

That way, when faced with life’s challenges or bouts of stress, you’re less likely to fall back into old habits.

If you would like any more advice on how to commit to positive lifestyle changes, please do get in touch with Robin Kiashek, who is an Osteopath and Autogenic Training practitioner.

*https://time.com/6243642/how-to-keep-new-years-resolutions-2/

December 13, 2024/by Robin Kiashek

Blog, Stress

Keeping the light on — how to navigate stress during unsettling times

I know ‘tis the season to be jolly. But the general consensus among patients I’ve seen is that it’s also the season to feel stressed.

Tax hikes and the continuous cost of living crisis are just some of the reasons cited for the rise in cortisol levels. The same goes for the recent global political changes and the ongoing international conflicts in war-torn countries.

By all accounts, the modern world can seem like a dark place right now — and it’s not just because the clocks have gone back.

Everything is relative in life

As an Osteopath and Autogenic Training practitioner, I’ve written in depth about how stress can manifest in the mind and body. I’ve also highlighted the varied and long-lasting negative impacts chronic stress can have on our overall health.

That’s why, in stressful times, I find myself coming back to the idiom: ‘everything is relative in life’.

This expression can be viewed in many ways. But I take it to mean that the way you see the world changes when you change your perspective. And I believe this thought process can help lessen anxieties resulting from situations that may overwhelm us with stress.

The bird on the branch

This train of thought is seen in the fable of the ‘Bird on the Branch’.

In this story, a tired bird was resting on a branch, enjoying its view and the safety it offered. But shortly after, a strong wind started to blow with such intensity it seemed like the branch would break.

The bird chose not to worry though, as it knew two important truths. One was that even without the branch, it was able to fly and remain safe by the power of its own two wings. The second was that even if the branch were to break, there are many other branches where the bird can temporarily rest.

Man’s Search for Meaning

Another story that hones in on the topic of perspective is Viktor E. Frankl’s Man’s Search for Meaning. The highly-respected psychiatrist was imprisoned in Auschwitz-Birkenau in 1944 and, against all odds, survived the Nazi concentration camp to document his experience.

One particular part of the book that is etched into my memory, was when Frankl witnessed the death of a young woman.

Moments before meeting her fate, the woman chose to focus her attention on what she could see outside — which was one branch of a chestnut tree which had two blossoms growing from it.

Control the controllables

Of course, Frankl’s retelling of the Holocaust and the Bird on a Branch are two very different stress-inducing situations. The same can be said for a social media post I came across which highlighted that by the time someone born in 1900 reaches 75, they would have lived through an endless list of global crises, from World War I and the Spanish Flu epidemic to the Great Depression and the Holocaust.

But I think each account comes to the same conclusion — that being that sometimes, the only thing you have control over is perspective.

Finding solace from stress

Now for the good news. Once you change your perspective, there are many different ways to cope with stress.

Some might find solace in meditation. Others, like me, might find comfort in the great outdoors.

While the rest might enjoy some aerobic exercise, which, as this 2021 study shows, has been proven to lower cortisol levels.

Whatever coping mechanism works for you — use it, because while you might not be able to change the stressful situations happening in your everyday life or on the global stage, you can change how you choose to cope with it.

As Frankl quite aptly puts it: “What is to give light must endure burning.” So this season and beyond, remember to look for the positives — because they are out there!

Osteopath Robin Kiashek is registered with both the The General Osteopathic Council and The British Naturopathic Association, and is committed to helping his patients achieve physical and emotional wellbeing. For more information about how Robin can help with stress, or to book a consultation, please click here.

November 22, 2024/by Robin Kiashek

Blog, How is Osteopathy different, News

Becoming the ‘poster boy’ for Dr Michael Mosley’s The Fast 800

Prehypertension, Borderline Diabetes & Dr Michael Mosley’s Fast 800

In March 2024, when my GP diagnosed me with prehypertension (i.e having blood pressure that’s slightly higher than normal) and as being borderline diabetic, warning bells started to ring.

Known as the ‘silent killer’, hypertension often has no symptoms but it can lead to serious conditions like kidney disease, stroke and heart attack.

At the same time, my weight had crept up and my Body Mass Index (BMI) was above the ‘healthy’ 18.5 to 24.9 threshold, and closer to 30 — which, in the eyes of the NHS, meant I was ‘borderline obese’. My weight was 14 stone 2lbs (90Kg).

Both diagnoses came just a month after my older sister passed away. And, with a history of cardiovascular disease running in the family, it was another stark reminder of life’s finite nature.

Prevention is better than cure

The signs were there. I needed to take responsibility for my own health and not leave it in the hands of others. While I’m not against medication, my work as a Naturopath has helped my patients achieve wellbeing through natural methods and treatments, minimising the need for drugs. So it was time to lead by example.

With the encouragement of my enlightened GP, I decided to follow the late Dr Michael Mosley’s The Fast 800 and six months on, I haven’t looked back.

What is the Fast 800?

Launched in 2018, the idea is simple: to help you achieve weight loss for better health, improve blood sugar levels, reduce risk of chronic illness and help you make better choices for your long-term health.

The programme has three different approaches. The Very Fast 800, The New 5: 2 or Way of Life. I chose the Very Fast 800 which involves consuming 800 calories a day for up to 12 weeks before transitioning to The New 5:2, which is a much longer-term approach.

The New 5:2 involves ‘fasting days’ where you eat around 800 calories a day, twice a week and ‘sensible’ portions of moderately low-carb Mediterranean style food for the remaining five days.

Once you sign up, you get access to more than 600 recipes for breakfast, lunch and dinner, meal plans, weekly shopping lists and exercise plans, like high intensity interval training (HIIT) sessions, resistance training and stretching.

Poster boy for Dr Micheal Moseley’s Fast 800

Of course, this lifestyle change won’t be necessary or right for everybody. I’m in the very fortunate position of having a supportive wife at home who takes on all the shopping and cooking this plan entails. But it certainly hasn’t been plain sailing.

There were times when I felt hungry. But the death of my sister and my own diagnosis was the impetus to keep going. Instead of reaching for my usual snack bar, bowl of cereal after dinner or glass of expensive apple juice, I’d eat a low calorie swap, like an apple.

Now my breakfasts involve a bowl of bircher muesli, topped with fresh fruit and nuts. While lunches and dinners have included the likes of protein-rich lentil salads and hearty miso soups.

Since March 2024 I’ve gone from 14 stone 2lbs to 11 stone 7lbs, and I’ve lost 7 inches from my waist. My BMI now sits at 25.1 and under the guidance of my GP, who described me as the ‘poster boy’ for Michael Moseley, my blood pressure is entirely normal and I’ve stopped all my hypertension medication (and I haven’t increased my exercise). I am no longer pre-diabetic!

Plus, according to my wife, I no longer snore. And above all, I feel great.

The answers are within us

It’s important to note: I don’t believe in diets. Contrary to what today’s ‘diet-culture’ will have you believe, dieting is not just about losing weight.

Instead, diets — or as I prefer to call them, lifestyle changes — include changing our relationship to food, and understanding your own triggers without self-sabotaging during moments of stress or trauma. Plus, not only do lifestyle changes have to be achievable, but they have to work long-term.

Six months on, I feel proud to have achieved better health, with the help of my wife and to be ‘the poster boy for Michael Moseley’. And it’s why I’m now encouraging my patients to reclaim their health.

Whether it’s moving more and sitting less, getting enough quality sleep, or making positive lifestyle changes that impact your health for the better — like consuming a balanced diet.

Medical disclaimer: if you are thinking of changing your medication or embarking on a significant weight loss program, please speak to your GP first.

Robin Kiashek has more than 30 years’ experience as an Osteopath. Alongside his Classical Osteopathy work, where he can help with mechanical issues like general, acute & chronic backache and back pain, Naturopath Robin is trained in Western Medical Acupuncture, Low Level Laser Therapy and the Perrin Technique for Chronic Fatigue Syndrome/ME.

Robin is committed to helping his patients achieve physical and emotional wellbeing. So if you are struggling with any ongoing pain, get in touch with Robin today.

October 24, 2024/by Robin Kiashek

Blog, How is Osteopathy different, News

A warm welcome to Osteopath Motoko Nagasaki, who joins the North London Clinic

Times are changing here at the North London Clinic. After nearly 30 years of running my busy Osteopathy clinics single-handedly, I’ve taken on a new Associate at The Twyford Practice.

I’m delighted to welcome Registered Osteopath Motoko Nagasaki, who graduated from the British College of Osteopathic Medicine (BCOM) and has more than 10 years’ experience in the health and wellbeing industry.

‘Motoko Nagasaki is dedicated to patient-centred care’

Registered with the The General Osteopathic Council, Motoko has gained a M.Ost Osteopathy degree, a Naturopathic Diploma and a certificate in Paediatric Osteopathy, which includes undertaking a postgraduate course at the Osteopathic Centre for Children in London. She has also trained in Medical (Western) Acupuncture.

Alongside her Classical Osteopathy work, which can help with health conditions like arthritic pain and Sciatica, Motoko will offer wider Osteopathic treatments in the Fortis Green-based practice, as she specialises in Cranial Osteopathy and Visceral Osteopathy.

Both Osteopathic techniques are gentle and non-invasive types of Osteopathy. Cranial Osteopathy can be safely used with newborn babies and pre and post-natal women. While Visceral Osteopathy focuses on the body’s internal organs.

Ahead of her joining, I asked Motoko to detail why she decided to specialise in Cranial and Visceral Osteopathy and how her first-class Osteopathy services can help improve your overall health.

Getting to know Motoko Nagasaki

Why did you decide to become an Osteopath?

“I’ve always been interested in helping people improve their physical and emotional wellbeing. I started out in the health and wellbeing industry just over 10 years ago as a Massage Therapist, offering Deep Tissue, Sports and Pregnancy Massage. And prior to this, I gained a Level 3 Diploma in Aromatherapy and Level 3 Diploma in Diet & Nutrition for Complementary Therapists.

“Alongside my role as a Massage Therapist, I was also studying for a Diploma in Naturopathy at the BCOM — which is a complementary health profession based on the age-old philosophy that the human body has the innate ability to heal itself through nature.

“To cut a long story short: everything I studied kept coming back to Osteopathy, which aims to help improve specific conditions and boost your overall health. So I retrained at the BCOM as an Osteopath and gained my M.Ost Osteopathy degree. The rest, they say, is history.”

What’s your approach to health and wellbeing?

“The MindBody is one. Therefore I believe in achieving physical and emotional wellbeing through a holistic approach.

“I won’t just look at the physical symptoms patients are presenting with. I’d assess everything from nutrition and stress levels to environmental factors and family orientation. This helps understand the root of the problem, which may help reoccurrences. I’m also a very empathic person and I can sympathise with many people.

“I’ve seen first-hand how my Osteopathic care can help people live life to the fullest, free of pain”.

What clinical expertise do you bring to the clinic?

“In addition to Classical Osteopathy, I specialise in Cranial and Visceral Osteopathy. Cranial Osteopathy is a safe and non-invasive hands-on practice where gentle manipulation and massage is often applied to the head, spine and/or sacrum. This can be safely used with newborn babies and pre and post-natal women.

“Whereas Visceral Osteopathy is a very gentle form of Osteopathy, focusing on the body’s internal organs like the lungs, kidneys, heart, liver and stomach.

“Visceral Osteopathy can help to relieve imbalances and restrictions in the interconnections between the motions of all the organs and structures of the body.”

Why did you decide to specialise in these two areas?

“Good question. A woman’s body changes a lot during pregnancy. For example, there is the softening of ligaments, weight increase and changes to posture. This can result in additional pressure on joints in numerous areas of the body, including the spine and pelvis.

“I want to help pre and post-natal women achieve an improved sense of wellbeing through the use of Classical and Cranial Osteopathy, which includes gentle massage techniques and may help relieve the stresses and tensions on the body during pregnancy and after birth. This gentle and non-invasive form of Osteopathy can also be used on babies to help soothe and relax them.

“I’m also fascinated by the enteric nervous system (ENS), which governs the function of the gastrointestinal tract. I could talk about this for hours. The gut is another brain and 95% of serotonin (the chemical that regulates things like mood, sleep and digestion) is produced in the intestine. Visceral Osteopathy promotes better organ functionality and restores balance in the body.”

What health conditions can you help with?

“Quite a few. Along with helping mothers and babies who are suffering from pre or post-natal concerns, as stated by the Advertising Standards Authority, I can also help teenagers and adults with:

Arthritic pain
Circulatory problems
Cramp
Digestion problems
Fibromyalgia
Frozen shoulder/ shoulder and elbow pain/ tennis elbow (lateral epicondylitis arising from associated musculoskeletal conditions of the back and neck, but not isolated occurrences)
Headache arising from the neck (cervicogenic)
Joint pains
Joint pains including hip and knee pain from osteoarthritis as an adjunct to core OA treatments and exercise
General, acute & chronic backache, back pain (not arising from injury or accident)
Generalised aches and pains
Lumbago
Migraine prevention
Minor sports injuries
Muscle spasms
Neuralgia
Tension and inability to relax
Rheumatic pain
Sciatica
Uncomplicated mechanical neck pain (as opposed to neck pain following injury i.e. whiplash)”.

Away from the Osteopathic couch, what do you enjoy doing?

“Naturally, I’m a very curious person. When I’m not looking into the latest research studies into healing and wellbeing or expanding my bank of knowledge on the mother-baby dyad, I’m often relaxing in green spaces, walking in forests or leaning first-hand how to become a better health practitioner by studying the behaviours of my two daughters, aged 7 and 17 years old.”

Motoko Nagasaki is now available at the North London clinic on Tuesdays, Thursdays and Saturday afternoons. Robin will be holding clinics on Mondays, Wednesdays and Fridays. If you are suffering with any aches or pains, schedule a consultation either online, via phone or by sending an email.

September 25, 2024/by Robin Kiashek

back pain, Blog

How to look after your back whatever your age

How do you keep your back healthy?

This week marks Back Care Awareness Week. As an Osteopath with 25 years’ experience, Robin Kiashek says: “It’s often back issues that first prompt people to approach me”

In fact, according to the NHS, 70 percent of us will suffer with back pain at some point in our lives. So, Robin has pulled together some quick top tips for protecting our backs throughout our adult life.

Back care under 30

Robin says: “I’m full of admiration for the invincible attitude of youth, whether it’s leaping out of bed and straight out for a run or feeling fully refreshed after just a few hours sleep on a friend’s sofa. But these habits are far from back friendly.”

Robin’s advice is to focus on the basics at this time of life:

Invest in the best bed you can afford. Bear in mind that, from a support point of view, a divan rather than slat base will do a better job and potentially give your mattress a longer life.
It’s worth shopping around for a pillow that fits snugly into your neck and shoulders and supports your head. On which note, many of us sleep with two pillows but one could well be better for you. The aim is to lift your head slightly to keep your neck and back in alignment.
Stretching daily as a stand-alone activity can boost muscle and joint health, decrease the risk of day-to-day injury by improving flexibility, reduce tension and improve posture.

“I know that young people live busy lives but now is the time to lay those foundations for future back health and a few small adjustments to life now could pay dividends in the future,” Robin added.

Tips for back care under 50

“The years between 30 and 50 can be tough on the back,” says Robin.

“Children may have come onto the scene and, in addition to endless joy of course, they bring lifting, carrying and general strain for the back. There’s the child itself, but also all the paraphernalia – car seats, buggies to be collapsed and opened (while also holding a child) and the list goes on.

“This can also be the period of life when people are stuck by a sudden urge for fitness.”

So, Robin has a few words of wisdom around lifting generally and exercising:

An oldie but goodie – bend from the knees! If you’re lifting, then let your legs take some of the strain.
Keep it close – it’s easier and less strain on the back to lift things if you bring them closer to your body.
Avoid the hip pop – mainly one for parents but if you find you’re regularly balance a child on your hip then do try to alternate.
Baby steps – nothing to do with babies, this one refers to starting a new exercise or fitness regime. Enthusiasm and a desire for results can see people trying to run before they can walk when it comes to exercise. But a slow progression gives your joints and muscles time to adjust to the new moves you’re asking of them. And is less likely to see you injured and back on the couch!

Looking after your back at 50 plus

We all know the benefits of keeping active, eating well and maintaining a healthy weight. But Robin has a few extra tips for those in their 50s when it comes to looking after your backs.

Remember the core. Strong core muscles help maintain your balance and can prevent unwanted strains or sprains. They can also significantly reduce your risk of back pain.
Incorporate some weight bearing exercises into your routine. These help with good bone density, which is essential for resistance to breaks and fractures. Everyone loses bone density as we get older, but this is particularly key for women due to the loss of Oestrogen.
Investigate those niggles. Back pain doesn’t necessarily mean you have an issue with your back, it could be referred pain from a neck, hip or even knee issue. So it’s well worth trying to establish the source of any pain

Robin says: “I don’t necessarily subscribe to the train of thought that aches and pains are something to be tolerated as we age. Some of my best successes have been with patients who had been living with chronic pain for months or even years. But I’ve been able to vastly improve their quality of life by taking the time to investigate the source of the pain and work on that.”

If you are suffering from back pain then why not get in touch with Robin to find out how he could help?

October 4, 2022/by Robin Kiashek

Blog

The importance of recovery after exercise

Why is recovery so important?

Recovery After Exercise

On Sunday 11^th September my son and I cycled the 55mile London to Brighton route. And we were very pleased to raise just under £3000 for Macmillan while we did so. I’m generally a fair-weather cyclist (and Peleton owner) so I trained for the ride beforehand and felt appropriately pleased/relieved/satisfied as I crossed finish line.
But what now? How best to help my body recover from what – for me – was a significant challenge?

My top tips recovery after exercise:

Rest

After a significant challenge it’s important to be kind to your body. Plan ahead and make sure you allow time to be still and to catch up on sleep. The day of the ride was a long one. We left the house at 6.30am and got home 12 hours later. One Sunday evening the sofa was my friend, and I felt no guilt about that! I also awarded myself an early night and a couple more after that. As you fall into the deeper stages of sleep, your muscles see an increase in blood flow, which brings oxygen and nutrients that help recover and repair muscles and regenerate cells. So, getting enough shut eye is vital for recovery.

Hydrate

It’s important to replace the fluids you’ve lost during exercise. This helps your muscles to recover. But, tempting though it might be to reward your achievement with a glass of wine, I’s best to stick to water. Alcohol is a diuretic, which means it actually removes water from your body.

Nutrition

After completing a physical challenge you could be forgiven for thinking it’s an ideal time to give in to those less healthy food cravings!! But before you reach for the junk, bear in mind that two words – refuel and rebuild! When it comes to refuelling, carbs are your friend. And taking them on board stops the body from looking for energy from elsewhere – such as those poor muscles that you’ve just worked! So, then it’s about rebuilding. And that’s where protein comes in. Protein helps repair exercise-induced damage to tissues and may help speed up the impact of the carbohydrates.

Osteopathy

At the heart of Osteopathic principles, blood flow is considered ‘supreme’ – this will aid in a decrease in inflammation, assist blood flow, and help muscles recover after intense exercise. Plus, it feels like a very well-deserved post challenge treat!

Active recovery

Active recovery improves blood circulation that helps with the removal of waste products from muscle breakdown that build up as a result of exercise. It takes the form of low intensity exercise such as walking, swimming or yoga. These are a great way to keep those tired muscles moving without over working them. But it’s important to listen to your body. And to remember that an absence of symptoms isn’t the same as the body being healed.

Set a new goal

OK, so if I’m honest I haven’t done this yet! But after the euphoria of completing a challenge it’s not uncommon to suffer a come down. A good antidote can be planning a new challenge. It doesn’t have to be bigger or better. Or even in the same field. But goal setting can be motivational when it comes to exercise and – with winter approaching – we all need a reason to get us off the sofa!

What can an osteopath help with?

If you’ve just completed a physical challenge – or are currently training for one – then why not book an appointment so we can make sure that everything is in alignment?

September 15, 2022/by Robin Kiashek

Blog

Balanced Lifestyle – ‘how to stop your chair from falling over’

Maintaining a Balanced Lifestyle

A balanced lifestyle is something we hear a lot these days. Balanced diet, work/life balance, the list goes on. But are we sometimes guilty of just ticking off the easy bits?

As an Osteopath of more than 25 years’ experience, Robin Kiashek can testify to the benefits of maintaining a healthy weight, eating a good diet that encompasses all the necessary food groups and taking regular exercise

But balance is also about being still as well as busy. And about our minds and not just our bodies. And these are the elements of a balanced lifestyle that Robin feels can get forgotten.

Elements of a healthy lifestyle

Robin recently watched ahttps://www.ornish.com/ fascinating TED talk by Dean Ornish. Dean is an American physician and author whose approach to treating heart disease has generated significant debate in the medical community and attracted a popular following. Essentially, he showed through a randomised clinical trial that coronary artery disease could be reversed. And he’s now extending his research to see if it can benefit Alzheimer’s patients.

The basis of his approach is four pronged:

Diet – low in fat and predominantly plant based
Exercise – at least 20 minutes of daily aerobic exercise
Stress reduction – allocating time each day to relaxation including stretching and breathing
Social support – one hour a week that might include spending more time with friends and family, group support, altruism, or service.

Not bad advice for us all. But, in general, it’s interesting how we tend to focus on the top two and how they are more valued by society than stress reduction and social support.

Robin says: “As a society, we are quick to judge when people don’t exercise or eat healthily. But much less judgemental when they focus on diet and exercise to excess – which can be just as damaging. I see patients with injuries that need rest to heal but they feel unable to take time out from exercise because they are using it as an outlet to manage their stress. When yoga or meditation might be much more effective tools for relaxation.”

All four legs required for balance!

Clearly there are practical (and potentially financial) implications to reorganising your life in this way. Lifestyles are busy already and with the current cost of living crisis the focus may be on paying the bills and putting food on the table. But, as a wise person once said, if you change nothing then nothing changes.

The final word goes to Robin: “In my clinics, I often see the results of a life lived off balance. Stress and injury are common results. So much is written about the value of good nutrition and exercise, and it would be so nice to see equal consideration being given to stress reduction and social support. They currently seem to be the poor relations in the world of balance. Which is a shame as they are the other two legs to the chair. And we all know what happens to a chair with just two legs!!”

How Can an Osteopath Help?

If you have an injury or are in pain and would be interested in a holistic approach to your recovery, then why not get in touch?

August 18, 2022/by Robin Kiashek

back pain, Blog, Leg pain, Pain

Tour De France inspired you to get on your bike? Read this before you saddle up

With the Tour De France setting off on July 1^st, cycling fever has set in.

The 3,500km ride will see more than 150 cyclists make their way from the Grand Depart in Copenhagen, through northern France and take on a gruelling Alpe d’Huez climb.

What is the Tour De France?

The tour is the world’s biggest annual sporting event, made up of 21 stages over 23 days. It contains six mountain stages along with five altitude finishes.

But already, just over a week in, there has been crashes, chaos, and carnage on the cobbles with wet and slippery conditions forcing cyclists off their bikes.

“It’s been really interesting to watch the start of the tour,” keen cyclist and Osteopath Robin Kiashek says. “However, it’s always alarming to see people come off their bike. Seeing these accidents happen in real time got me thinking about the issues that might trouble cyclists while taking part in this sport and how, as an Osteopath, I could help.”

London to Brighton Cycle

Robin is currently training for the London to Brighton Cycle in September. He is taking part in the 55-mile ride with his son Joel in a bid to raise funds for Macmillan Cancer Support.

On 11^th September, the pair will make their way through the country lanes of Mitcham, Banstead and Haywards Heath before taking on the challenge that is Ditchling Beacon.

Ahead of his own cycling event, Robin has pulled together some common issues experienced by cyclists in a bid to help avoid these injuries.

Be aware of back pain

Back pain can be a real problem – especially for cyclists who spend hours hunched over handlebars. Plus, when you add this to the working-from-home challenges of 2020, 2021 and 2022 – you’ve got yourself a recipe for poor posture.

But here’s the good news: “Our spine is made of solid, bony blocks reinforced by strong ligaments and muscles,” Robin says.” It is surprisingly difficult to damage. But if strained, the surrounding muscles and ligaments can cause discomfort and pain.”

How to prevent lower back pain when cycling

Check your posture. Posture is key when it comes to keeping your back in tip top condition. And this applies as much to cycling as it does to when you’re working at a desk. According to British Cycling, the top of the handlebar should be around 5-6cm below the mid-point of the saddle.
Take a stand. Take breaks from cycling to take some strain off your back, shoulders and neck. This will also help you reset the correct posture with your shoulders back, your head level in line with your body and an engaged core.
Talking of cores – strengthen your abdominal muscles. It’s important to work out the muscles in your abs and back. Why? Your core muscles help you stand, move and go about your daily business. It’s also been proven that a strong core reinforces good form and prevents injury.

Watch your knees

On a day-to-day basis we expect great things from our knees. As the largest joint in the human body, the knee basically forms a sort of hinge where the thigh bone (femur) and shin bone (tibia) meet. This enables us to bend, straighten and in this case, cycle.

Cycling might not be a high impact sport. But unfortunately, when pedalling our knees can be a relatively easy mechanism to injure.

Robin explains: “For example, a sudden increase in intensity or duration of exercise can temporarily damage the bone, muscle or ligaments. Problem knees can lock, click, catch, give way or refuse to straighten.”

How to look after the health of our knees

Check your bike set-up. Is your saddle too high or low? Do you have the correct saddle tilt? Having an incorrect set up can place compression on the patella, it can overstretch your hamstrings and it can place undue pressure on your knees. Follow this handy step-by-step guide to get your saddle height right.
Build up knee strength. Calf raises, leg extensions, squats and hamstring stretches can all help. After all, strong muscles around your knee can help to support and protect your joints as propel you forward with each pedal.

How Osteopathy can help with these niggles

Robin qualified in Osteopathic Medicine more than 25 years ago. Since then, he has trained in various additional complementary disciplines including Western Acupuncture and Low Level Laser Therapy – both of which can be used to treat pain.

“Non-invasive methods like manual Osteopathy, Western Acupuncture and Low Level Laser Therapy all work towards helping with knee niggles and back pain,” Robin says.

“Gentle osteopathic techniques can help to increase the mobility of the joints and relieve muscle tension. While low level laser therapy stimulates your cells to repair tissue and reduce inflammation and pain.

“Acupuncture can help to enhance the blood supply to the tissues, which in turn promotes the body’s natural healing process.”

And Robin has one last tip for cyclists with a challenge in mind: “It’s well worth considering a bike fit session to make sure set up is as it should be. These can vary greatly in price and content but there’s some good information in this Cycling Weekly article as a starting point.”

If you are suffering pain or discomfort and you would like further information on how Robin may help you, or you would like to book an Osteopathy appointment get in touch.

July 12, 2022/by Robin Kiashek

Blog, Stress

Autogenic training – helping to relieve stress and anxiety for 90 years

Since, as a nation, we’re in the mood for celebrating anniversaries, we thought it might be a good time to explore the benefits of Autogenic Training – a powerful relaxation technique first published 90 years ago by German psychiatrist Johannes Heinrich Schultz.

Shultz noticed that hypnosis patients entered a relaxed state in which they experienced feelings of heaviness and warmth, and he sought to recreate that state in people to reduce tension and anxiety.

What is Autogenic Training?

It’s a series of simple mental exercises which can bring about profound mental and physical relaxation. They help balance the activity of body and mind, facilitating (with practice) a mental and physical shift into a state of calm.

We’ve written in depth about this previously. But, in brief, autogenic training works through a series of self-statements about heaviness and warmth in different parts of the body. Through this process, a positive effect is induced on the autonomic nervous system.

Autogenic Training (AT) has become a well-established method of relaxation in many parts of the world. We know from research, including a 2008 meta-analytic study, that autogenic training can be beneficial in the treatment of anxiety and help with insomnia.

Health benefits of Autogenic Training

Autogenic Training helps switch off the autonomic nervous system so that this remains or returns to a restful state, enabling your body to repair and recuperate itself. It:

Reduces anxiety, stress and tension and induce a feeling of calm, especially in social situations
Improves well-being, mood, energy levels and sleep
Reduces high blood pressure
Increases self-confidence
Improves efficiency, concentration and creativity
Develops the resilience to manage and overcome adversity

How can Robin help?

As an Autogenic Training practitioner, Robin will help find the right exercises for you and work with you to make sure that that you feel sufficiently confident to perform them on your own.

Autogenic Training is delivered over 8 sessions. Robin can do this independently or as part of his wider Osteopathic work with patients. Whether in person or on Zoom.

You will need to practise at home for a few minutes each day so that AT becomes part of your life and an everyday resource for health and wellbeing.

Robin said: “Autogenic Training is such a versatile tool as it can be practised anywhere, requires no special equipment and is entirely self- led.

“I see more and more patients presenting with stress and anxiety. Often in addition to a musculoskeletal issue. Being in that ‘flight or fight’ mode is not helpful when it comes to recovering from injury or a complaint. So having AT in your mental health toolbox can not only aid recovery. It’s also a great tool for life generally.

“A patient I’m currently helping with insomnia told me how AT has given her a structure that has changed her attitude towards bedtime and made her more relaxed at the end of the day.”

Robin has had particular success in using AT to help with anxiety and insomnia. So, if these issues are troubling you then why not get in touch to find out more?

June 14, 2022/by Robin Kiashek

back pain, Blog, Stretching

How to perfect your posture: 7 points to consider every day

We’re all guilty of it. Whether it’s at home, at work or at play, our posture is something that unfortunately gets overlooked time and again.

In 2020 and 2021 we saw the rise of make-shift desks thanks to the ‘work from home’ orders imposed across the nation. We also saw a steady increase in the amount of time we spent on our sofas. Leading to detrimental impacts on our posture. And in 2022, we’re still paying the price.

“Aches, pains and referred pain can all be a result of poor posture,” Osteopath Robin Kiashek says. “I’ve had people suffer from repetitive strain injury (RSI), headaches, migraines and even neck and shoulder problems. And, most of the time, it’s because of posture problems. But that’s not to say you can’t correct these . All it takes is some awareness.”