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  • Why Your Feet Hurt In The Summer

    Why Your Feet Hurt In The Summer

    NCTV Episode 127

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • More activity, more strain
    • Watch your footwear choices
    • Barefoot isn’t always better
    • Heel pain has a common culprit
    • Simple steps can make a big difference

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 127.

    As we’re now into June, many of us are spending more time outdoors. We’re walking more, gardening more, heading off on holiday, visiting beaches, festivals and country parks, and generally making the most of the longer days and warmer weather.

    Which is wonderful, except for one small problem. This is also the time of year when many people start saying things like:

    “My feet have suddenly started hurting. ” or “I don’t know what’s happened, but my heels are really sore. Or perhaps: “These flip flops seemed like a good idea at the time.”

    So today, we’re looking at Why Your Feet Hurt in Summer, the most common causes, what you can do about them, and when it might be worth seeking some help.

    First, a quick fact for you:

    Around 1 in 10 people will experience plantar fasciitis at some point in their lives, making it one of the most common causes of heel pain. And summer is often when it decides to make itself known. So why do feet often become more troublesome at this time of year?

    You’re probably doing more than you realise

    During winter, many people naturally become less active. Then June arrives, the sun comes out, and suddenly we’re:

    • Walking around National Trust properties
    • Spending afternoons in the garden
    • Going on holiday
    • Exploring new places
    • Taking longer walks with the dog

    Individually, these activities don’t seem excessive. But collectively, your feet may suddenly be dealing with thousands more steps than they’re used to. And just like any other part of the body, they need time to adapt.

    Summer footwear isn’t always the best

    Now I realise I may be upsetting the flip flop industry here. But many summer shoes offer very little support. Flip flops, sliders and some sandals can encourage you to grip with your toes as you walk, placing extra strain on the muscles, tendons and ligaments in your feet. They can be perfectly fine for short periods but wearing them all day while sightseeing around Cornwall or wandering around a festival field can be a different story. Your feet may look relaxed but they often are not.

    Barefoot isn’t always better

    Walking barefoot can absolutely have benefits. But like most things, it’s about dosage. Going from supportive footwear all year to suddenly spending hours barefoot on the beach or around the garden can place unexpected stress on structures that aren’t prepared for it. The body tends to appreciate gradual change rather than sudden enthusiasm. A theme that crops up quite often in healthcare.

    Heel pain and plantar fasciitis

    This is probably the most common foot complaint I see. Plantar fasciitis involves irritation of the thick band of tissue running along the sole of the foot. Typical symptoms include:

    • Heel pain
    • Pain with the first few steps in the morning
    • Discomfort after periods of rest
    • Pain that eases as you move around

    Many people assume it appears out of nowhere. In reality, it’s often the result of gradual overload. The summer activity increase simply brings it to the surface.

    Don’t forget your calves

    This may sound surprising, but foot pain isn’t always just about the foot. Tight calf muscles can restrict ankle movement and increase strain on the feet. So if your calves feel like they’re made of old rope, your feet may end up paying the price. The body is wonderfully connected like that.

    What can you do to help yourself?

    A few simple tips:

    • Increase activity gradually – If you’ve suddenly doubled your daily steps, ease into it rather than going from zero to sightseeing champion overnight.
    • Wear supportive footwear – Especially for longer walks and days out. Your feet generally prefer support over fashion statements.
    • Stretch your calves – Regular calf stretching can reduce tension travelling down into the foot.
    • Stay hydrated – Particularly during warmer weather when muscles fatigue more easily.
    • And listen to early warning signs – A little discomfort is often easier to deal with than a problem that’s been ignored for three months.

    So where does osteopathy fit in to all this?

    Osteopathy can be surprisingly helpful for foot-related problems. Treatment may help by:

    • Improving ankle mobility
    • Reducing calf tension
    • Assessing walking mechanics
    • Improving movement through the feet and lower limbs
    • And identifying contributing issues elsewhere in the body

    Because sometimes the problem isn’t just where the pain is, it may be influenced by how the entire body is moving.

    Other helpful options

    Depending on the issue, people may also benefit from:

    • Physiotherapy
    • Podiatry
    • Strengthening exercises
    • Footwear advice
    • And activity modification

    As is often the case, it’s about finding the right combination for you.

    One final fact

    Each foot contains 26 bones, 33 joints and well over 100 muscles, tendons and ligaments. That’s a lot of moving parts packed into something we often take completely for granted. Until it starts hurting, of course.

    And that’s it for today’s bitesize tip to help your health flourish. Remember, your feet carry you through thousands of steps every day, so give them the support, preparation and attention they deserve, and they’ll be far more likely to carry you comfortably through the summer ahead.

    See you next time, bye for now.

  • The Biggest Gardening Injury Mistakes

    The Biggest Gardening Injury Mistakes

    NCTV Episode 126

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • Build up gradually
    • Lift smarter, not twistier
    • Change positions regularly
    • Warm up before gardening
    • Don’t ignore persistent pain

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 126.

    Now that we’re into May, gardens across the UK are bursting back into life… along with garden centres, lawnmowers, hedge trimmers and unfortunately, quite a few gardening-related injuries.

    At this time of year, many people suddenly go from “light pottering” to trying to recreate the entire grounds of Kew Gardens in a single Bank Holiday weekend.

    And the body doesn’t always appreciate that level of enthusiasm.

    So today, we’re talking about The Biggest Gardening Injury Mistakes – the common things people get wrong, why aches and pains appear, and how to enjoy gardening without feeling like you’ve been dug up the next day.

    A quick fact for you first:

    Around 300,000 gardening-related injuries are estimated to occur in the UK every year, and that’s before we even discuss emotional damage caused by slugs.

    So what are the biggest mistakes?

    Firstly – doing too much, too soon.

    This is by far the biggest one. Your body may remember gardening but your muscles might not.

    After a quieter winter, suddenly spending 5 hours digging, lifting, weeding and crouching is a bit like deciding your first run of the year should be a marathon. Your enthusiasm says “just one more flower bed.” Your lower back says “absolutely not.”

    A much better approach is:

    • Build up gradually
    • Break jobs into chunks
    • And alternate tasks regularly

    Try not to stay in one position for too long.

    Secondly – poor lifting technique

    With compost bags, pots, paving slabs and wheelbarrows, gardens are basically outdoor gyms disguised as relaxing hobbies. A common mistake is bending and twisting whilst lifting.

    Instead:

    • Get close to the load
    • Bend through the hips and knees
    • Keep the item close to your body
    • And pivot with your feet rather than twisting through your spine

    Your back likes teamwork from the legs.

    Thirdly – kneeling badly

    A lot of gardening problems actually come from:

    • prolonged kneeling
    • crouching
    • or squatting awkwardly

    This can irritate:

    • knees
    • hips
    • and lower backs

    Use kneeling pads where possible, change positions frequently, and don’t ignore pins and needles or numbness. Your joints generally prefer movement, not being folded like garden furniture for an hour.

    Fourth – forgetting to warm up

    People warm up before tennis, football or running but somehow not before wrestling a hedge. Cold muscles and sudden heavy activity are not the ideal combination.

    Even 2-3 minutes of:

    • marching on the spot
    • shoulder rolls
    • gentle squats
    • and loosening the back and hips

    …can make a big difference. Think of it as preparing your body before you start preparing the flower beds.

    Fifth – pushing through pain

    This is a very British problem. Many people treat gardening injuries like a badge of honour. “I can barely straighten up… but the begonias look fantastic.” A mild ache after activity can be normal. Sharp pain, persistent pain, or symptoms worsening over several days are not things to ignore.

    Especially if pain:

    • shoots down the leg
    • causes numbness
    • affects grip strength
    • or limits walking

    That’s usually your cue to get it checked.

    So how can osteopathy help?

    Gardening injuries often respond really well to treatment. Osteopathy may help by:

    • improving joint mobility
    • reducing muscle tension
    • easing stiffness
    • improving movement patterns
    • and helping people return to activity more comfortably

    It’s not just about treatment either, often small adjustments to posture, pacing and movement habits make a huge difference.

    Other helpful support may include:

    • strength exercises
    • mobility work
    • Pilates
    • physio
    • massage
    • or simply pacing yourself more sensibly

    Because contrary to popular belief, you do not need to complete the entire garden in one weekend.

    One final fact for you:

    Studies have actually shown that gardening can significantly improve both physical and mental wellbeing – reducing stress levels and helping people stay active as they age. So the goal isn’t to stop gardening…it’s to garden smarter.

    And that’s it for today’s bitesize tip to help your health flourish. Remember – pace yourself, lift wisely, vary your positions, and don’t wait until you’re walking like a rusty wheelbarrow before doing something about it.

    See you next time, bye for now.

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  • How To Start Running Without Injury

    How To Start Running Without Injury

    NCTV Episode 125

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • Why running injuries happen
    • How to build up gradually
    • The art of the run-walk
    • Strength & rest matter
    • Don’t ignore niggles

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 125.

    Now, as I’m filming this, we’re into April, the days are longer, the weather’s improving (occasionally!), and many people are feeling that urge to get moving again.

    Whether it’s inspired by spring, a new goal, or even events like the London Marathon, lots of people are either starting running… or getting back into it after a bit of a break.

    And while running is brilliant for your health, it does come with one small catch…if you do too much, too soon, your body will let you know about it.

    So today, let’s talk about how to start running without injury, keeping you moving, consistent, and pain-free.

    Firstly, Why do running injuries happen?

    Most running injuries aren’t bad luck…they’re usually down to load vs capacity. In simple terms: Doing more than your body is currently prepared for. Common issues I see (and I may have experienced myself) include:

    • Shin splints
    • Knee pain
    • Achilles irritation
    • Tight calves and hips

    And they often show up within the first few weeks of starting.

    Here are 6 top tips to start running safely

    1. Build up gradually

    This is the big one. A good rule of thumb: Increase your distance or time by no more than about 10% per week. It might feel slow… but your future self will thank you.

    1. Mix running with walking

    Especially at the start. Run-walk intervals are not a step backwards, they’re actually one of the best ways to build resilience safely.

    1. Don’t ignore niggles

    A small ache is your body whispering…ignore it, and it may start shouting. Early tweaks to training can prevent weeks of frustration later.

    1. Strength matters more than you think

    Running isn’t just cardio. Strong glutes, calves & core help absorb load and reduce strain on joints.

    1. Rest is part of training

    This is where many people go wrong. You don’t get fitter during the run, you get fitter after, when your body adapts. So remember, rest days aren’t lazy… they’re actually productive.

    1. Shoes help… but they’re not magic

    Whilst good footwear matters, it won’t fix everything. Your body is still the most important piece of equipment.

    So how osteopathy can help

    If you’re starting running, or getting back into it, osteopathy can support you by:

    • Improving joint mobility
    • Reducing muscle tension
    • Addressing imbalances
    • Helping manage niggles early
    • And supporting recovery if something flares up

    Often, it’s not about stopping running, it’s about adjusting things so you can keep going safely.

    Other helpful support

    Alongside osteopathy, you might also benefit from:

    • Strength and conditioning work
    • Running technique guidance
    • Gradual training plans (like Couch to 5K)
    • And mobility & stretching routines

    It’s about building a body that’s ready for running, not just hoping for the best.

    One final thought

    Consistency beats intensity every time. It’s far better to run a little, regularly, than go all in for two weeks and then spend six weeks recovering.

    So if you’re thinking of lacing up your trainers this spring, start smart, build gradually, and listen to your body along the way.

    That’s it for today’s bitesize tip to help your health flourish.

    Whether you’re aiming for your first 5K parkrun or just getting moving again, I’m here to help keep you running comfortably.

    Oh and if you do happen to be up in London cheering on the marathon runners on the 26th April 2026 or even just watching on the TV, be sure to look out for a 6 foot 2 handsome chap with a beard, wearing an orange St Catherine’s Hospice vest, with the name Nick across the front. Apparently, he’s after a sub 4 hour finish so good luck to him!

    See you next time and bye for now!

  • Winter Sports Injury Help

    Winter Sports Injury Help

    NCTV Episode 124

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • The most common winter sports injuries
    • Why injuries often appear after you get home
    • Simple prevention tips
    • Practical self-help advice
    • How osteopathy can help you recover faster

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 124.

    Now, as I’m filming this, we’ve just had the excitement of the Winter Olympics 2026, which just so happened to coincide with the February half term which meant that a lot of people swapped Sussex pavements here for snowy mountain slopes.

    And over the past couple of weeks, I’ve seen quite a few clients returning from skiing holidays, bringing home memories, photos… and occasionally a slightly unhappy knee, hip or shoulder.

    So today, is all about winter sports injuries – the most common ones, why they happen, how to reduce your risk, and what to do if things don’t quite go to plan.

    Why do winter sports cause injuries?

    Whilst they are brilliant fun, they do combine a few challenging factors such as:

    • Speed
    • Cold muscles
    • Unfamiliar movements
    • Variable terrain
    • And sometimes… confidence that slightly exceeds ability!

    Add altitude, fatigue, and long days on the slopes, and it’s easy to see why injury rates rise during ski season.

    A fun fact for you, or not as the case may be – recreational skiers are actually most likely to get injured on days 3-4 of their holiday, when fatigue sets in but confidence peaks, so remember to bear that in mind.

    Most Common Winter Sports Injuries

    When Skiing, the big one here is knee injuries, particularly ligament strains. Why? Because skis stay firmly attached while the body twists, and knees aren’t especially keen on that arrangement. Thumb injuries are also common from holding ski poles during falls, this is often called “skier’s thumb.”

    Also, when Snowboarding, Snowboarders tend to fall differently. Common injuries include:

    • Wrist fractures or sprains
    • Shoulder injuries
    • And Collarbone injuries

    Especially in beginners learning the art of stopping… usually involving gravity.

    Aside from these, there are some general winter sport issues that commonly occur. Even without dramatic falls, I often see:

    • Neck and back stiffness
    • Muscle strains
    • Hip tightness
    • And Post-travel aches after long drives or flights

    It’s worth noting that sometimes the injury isn’t the slope, it can also be eight hours in ski boots followed by enthusiastic après-ski dancing.

    Prevention tips (if you’re yet to go away).

    Remember, a little preparation goes a long way.

    • Build leg strength beforehand with squats, lunges, and balance work help massively.
    • Don’t skip the warm-up. Cold muscles behave like cold Blu Tack, not very flexible.
    • Pace yourself early in the week. Day one is not Olympic finals day.
    • Stay hydrated, altitude and cold air dehydrate you faster than you think.
    • Stop before exhaustion. Most injuries happen late afternoon when legs say “stop” but enthusiasm says “one more run.”

    If You Do Pick Up An Injury

    First things first, don’t panic. For minor strains or knocks:

    • Rest and reduce load for a few days
    • Use ice early on if swelling is present
    • Keep gentle movement going where comfortable
    • Avoid the temptation to completely immobilise unless advised as movement, introduced sensibly, usually helps recovery.

    And yes… sadly “walking it off” immediately after a fall isn’t always the winning strategy.

    As you may have guessed, osteopathy can help and it often fits in really well after a ski trip by:

    • Restoring joint movement
    • Reducing muscle tension and guarding
    • Supporting recovery after sprains or strains
    • Improving posture and balance
    • And helping you return to normal activity safely

    Often people wait weeks hoping things will settle but early treatment can prevent smaller issues becoming longer-term problems, so if you’re going to, it’s best to seek treatment sooner rather than later.

    Other Helpful Support

    Depending on the injury, recovery may also include:

    • Sports physiotherapy
    • Strength and rehabilitation exercises
    • Massage therapy
    • And guided return-to-exercise programmes

    It’s rarely about one treatment, it’s about the right combination.

    One reassuring reminder, most winter sports injuries are very recoverable. The key is addressing them early rather than pushing through discomfort once you’re home. Falling over in snow can look quite graceful…but falling over putting your socks on two weeks later because you’re still stiff and sore tends not to be.

    So if you’ve come back from the mountains feeling a little more stiff than sporty, or something just hasn’t settled as expected, it may be worth getting it checked out.

    That’s it for today’s bitesize tip to help your health flourish. Stay upright where possible and I’ll see you again next time.

    Bye for now.

  • Seasonal Affective Disorder

    Seasonal Affective Disorder

    NCTV Episode 123

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • SAD exists on a spectrum
    • Light, movement and routine matter
    • Mind and body are closely linked
    • Osteopathy can help support wellbeing
    • Small changes add up

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 123. As I’m filming this, we’re at the beginning of February 2026. The good news? The days are finally starting to stretch out a little sunrise creeping earlier, sunset hanging on just that bit longer.

    The less good news? For many people, this is still the point in winter where energy, motivation and mood can feel pretty low.

    Today, I want to talk about Seasonal Affective Disorder, often shortened to SAD, what it is, why it happens, and most importantly, what you can do to help yourself.

    What is Seasonal Affective Disorder?

    SAD is a type of seasonal low mood that tends to appear during the darker months.

    It’s thought to be linked to reduced daylight affecting things like melatonin, serotonin, sleep patterns and energy levels.

    Common symptoms include:

    • Low mood or feeling flat
    • Fatigue and low motivation
    • Poor concentration
    • Increased aches, stiffness or heaviness in the body
    • Changes in sleep or appetite

    And it’s worth saying, this exists on a spectrum of varying levels. You don’t need a formal diagnosis to feel affected by the winter blues, it can consist of anything from mild winter sluggishness right through to more significant low mood and support can help at every stage.

    Why does this matter physically?

    When mood dips, the body often follows. People move less, breathe more shallowly, posture collapses a bit, and aches and pains can creep in, particularly in the neck, shoulders, back and hips.

    Low mood and physical discomfort have a habit of feeding each other, which isn’t exactly helpful.

    Here are some simple, evidence-based Practical self-help tips that really make a difference and you can start doing these straight away:

    1. Chase the daylight

    Get outside during daylight hours, even if it’s grey. Morning light is especially powerful for resetting your body clock.

    1. Keep moving, gently but regularly

    You don’t need heroic workouts. Walking, stretching, Pilates or light strength work all help boost mood and circulation.

    1. Look after your sleep routine

    Consistent bedtimes, limiting late-night scrolling, and getting daylight exposure early in the day all help regulate sleep hormones.

    1. Fuel matters

    Regular meals, staying hydrated, and avoiding living off caffeine and sugar helps stabilise energy and mood.

    1. Stay connected

    Low mood often makes us withdraw, which is exactly when connection matters most. Even small social contact helps.

    Where does osteopathy fit into this?

    Osteopathy can play a supportive role when SAD is affecting your body.

    It can help by:

    • Improving movement and reducing stiffness
    • Supporting posture and breathing mechanics
    • Reducing physical tension that builds up when energy is low
    • Helping people feel more comfortable moving again

    And when people move better, they often feel better, physically and mentally.

    Other helpful options

    Alongside osteopathy, many people benefit from:

    • Talking therapies or counselling
    • Light therapy lamps
    • Yoga, Pilates or Tai Chi
    • Regular exercise classes
    • Mindfulness or relaxation practices

    There’s no one-size-fits-all, it’s about finding the right mix for you.

    One reassuring reminder

    If you’re feeling a bit flat right now, this isn’t a failure and it’s not permanent. February is often the turning point, even if it doesn’t feel like it yet. So be kind to yourself, keep things simple, keep moving, and don’t hesitate to ask for support, physical or emotional.

    That’s it for today’s bitesize bit to help your health flourish. If winter has been weighing on your body or your mood, you don’t have to push through alone.

    See you next time, and brighter days are coming!

  • How To Prevent Falls

    How To Prevent Falls

    NCTV Episode 122

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • How to walk safely on ice
    • Simple everyday fall-prevention tips
    • Extra guidance for older adults
    • What to do if you do fall
    • How osteopathy and movement-based therapies help

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 122 on the topic of Fall Prevention.

    January has arrived at the time of speaking, the temperatures have dropped, and suddenly pavements & patios across the UK have turned into surprise ice rinks. One minute you’re walking to the car, the next you’re auditioning for Dancing on Ice but hopefully without the judges.

    So back to the point – fall prevention, how to avoid slipping in the first place, and just as importantly, what to do if you do fall. And while this is very relevant for icy January mornings, the advice applies all year round.

    Why is this important, well a quick fact for you:

    Falls are the most common cause of injury-related hospital admissions in older adults in the UK, and icy conditions massively increase that risk.

    But it’s not just older people, runners, dog walkers, parents carrying kids, and weekend warriors can all come a cropper too.

    So how can you Reduce Your Risk of Falling

    1. Firstly, Walk like a penguin

    Shorter steps, feet slightly turned out, knees soft, and your centre of gravity over your feet.

    It’s not elegant, but neither is slipping flat on your back.

    1. Hands free, eyes up

    Avoid phone scrolling, keep hands out of pockets where possible, and use a torch on darker mornings.

    1. Footwear matters

    Good grip, flat soles, and avoid anything smooth or worn. Style points mean nothing on black ice.

    1. Keep moving… but sensibly

    Stiff joints react slower. Gentle movement keeps muscles warm and responsive.

    Some Advice for Older Adults

    If you’re older, or supporting someone who is, a few extra points here:

    • Strength and balance are key: so exercises that work the legs, hips and core reduce fall risk dramatically
    • Be sure to get your eyes tested regularly and any glasses prescriptions up to date
    • Keep homes clutter-free and well lit
    • And don’t underestimate confidence, fear of falling often increases the risk of falling

    If You Do Fall, How to Fall Better

    Now, this part is important, especially for sporty types. You can’t always stop a fall, but you can reduce the damage:

    • Don’t lock your arms straight, that’s how wrists and shoulders get injured
    • Tuck and roll if possible, spreading the impact
    • Avoid twisting while falling, twisting plus impact is a nasty combo
    • And try not to fight gravity… it always wins i.e., think more cat than plank.

    Believe it or not, Osteopathy Can actually help with fall prevention. How?

    • By improving joint mobility and reaction times
    • Reducing stiffness that affects balance
    • Working on posture and walking mechanics
    • And supporting recovery after a fall to reduce future risk

    Other helpful options include:

    • Strength and balance classes
    • Tai Chi or Pilates
    • As well as Physiotherapy or exercise-based rehab programmes

    One Last Fact

    It’s been proven that regular balance training can reduce falls by up to 30%. Remember, it’s better to train for balance, than test it unexpectedly.

    So there you have it for today’s bitesize bit to help your health flourish, whether you’re navigating icy pavements, walking the dog, running, or just popping to the shops, slow it down, penguin it up, and keep yourself upright.

    Stay steady, stay safe… and try to keep life on an even keel.

    See you next time! By for now.

  • Push, Pull & Dog Sled Without Back Pain

    Push, Pull & Dog Sled Without Back Pain

    NCTV Episode 121

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • How to walk safely on ice
    • Simple everyday fall-prevention tips
    • Extra guidance for older adults
    • What to do if you do fall
    • How osteopathy and movement-based therapies help

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 121 on tour, coming to you from the frozen north of Tromsø in Norway. Today’s topic is inspired by a bucket-list experience we’ll be engaging in whilst here, dog sledding!

    It’s great fun, but it also involves pulling, steering, bracing, and sudden movements, all things that can irritate your lower back if you’re not prepared.

    Keeping it brief as it is the arctic and we need to keep moving, also, I realise this is a pretty niche topic but here are the top tips for looking after your body for either dog sledding or any other similar pulling type everyday activities such as:-

    • Pulling heavy shopping trollies
    • Dragging wheeling bins out for collection
    • Pulling a suitcase
    • Dragging furniture or
    • Pulling out appliances
    • Dog walking
    • Pulling a wheelbarrow
    • Yanking a frozen can door open

    In the sporting arena this will also be relevant to rowing, kayaking or canoeing.

    Firstly, be sure to hinge at the hip.

    When you lean forward to steer or push off, hinge from your hips, not your lower back. Your glutes and hamstrings are far stronger and designed for this kind of load.

    Secondly, keep your core gently engaged

    A light brace, around 20–30% effort keeps your spine stable without making you rigid.

    Thirdly, avoid twisting through the lower back. If you need to look behind you or reposition, turn your whole body. Twisting in cold temperatures increases strain on the small joints of the spine.

    Fourth, let the legs do the power work

    When you’re pushing uphill drive through your legs like you would when running or climbing. Your back should guide you, as opposed to haul you.

    Finally, ensure you warm up properly before you start. Even just 60-90 seconds of marching on the spot, hip circles and spine mobility can drastically reduce stiffness in the cold.

    So there you have it for today’s bitesize bit to help your health flourish. If you ever try dog sledding, or any pulling-type activity for that matter, these small adjustments will help protect your back and keep you moving comfortably.

    See you next time, bye for now!

  • Give Yourself the Gift of Ease This Winter

    Give Yourself the Gift of Ease This Winter

    As the colder months roll in and the calendar starts filling up, many of us begin to feel that familiar mix of excitement and pressure. From organising family get-togethers to navigating busy shops and juggling extra commitments, it’s no wonder our bodies often feel the strain before the festive season has even begun.

    At Nicholas Coysh Osteopathy & Wellbeing, I’m a big believer that looking after yourself isn’t a luxury, it’s essential. When you feel well, you move better, cope better, and enjoy the season far more. That’s why this year, I’ve put together a Winter Wellbeing Package to help you stay comfortable, mobile, and relaxed as the holidays approach.

    What’s included in the Winter Wellbeing Package?

    • Four treatments for the price of three (think of it as 25% off!)

    • A free tube of Biofreeze Pain Relieving Gel, perfect for soothing stiff, achy muscles during the colder months

    • £20 donated to St Catherine’s Hospice for every package purchased, supporting an incredible local charity through my London Marathon 2026 fundraising

    This seasonal package is ideal if winter tends to bring on extra aches, post-shopping fatigue, tension from stress, or stiffness from the cold. A few regular sessions can help keep your body moving well so you can enjoy the festive period feeling freer and more comfortable.

    Make Yourself a Priority This Season

    It’s easy to put your own needs at the bottom of the list but taking care of your wellbeing now means you can step into the coming weeks feeling calmer, stronger, and more in control.

    Don’t Miss Out

    Because this is a special Black Friday-style treat, the Winter Wellbeing Package is only available until 2nd December. If you’d like to feel your best heading into the holidays (while supporting a brilliant cause), now is the perfect time to book.

    How to Book

    Call: 01903 368 120

    Book Online: https://mytd.co.uk/book-an-appointment/

    Here’s to staying warm, feeling well, and moving with ease this winter.

  • Fireworks & Frozen Fingers

    Fireworks & Frozen Fingers

    NCTV Episode 120

    Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

    • Why cold weather worsens aches & pains
    • Raynaud’s phenomenon explained
    • How to stay warm & mobile
    • Simple lifestyle tweaks
    • How osteopathy can help

    Transcript

    If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

    Hello and welcome to NCTV Episode 120. Bonfire Night 2025 is fast approaching so today will be all about shining a light (or a sparkler depending on your preference) on how the colder weather can quite literally stiffen you up, as well as other related seasonal issues for this time of year.

    I, like many, love a good firework display, the smell of bonfires and maybe the odd mulled cider but there’s nothing quite like the British November chill to turn you into a human icicle! I say that and it’s actually looking relatively mild albeit wet over the next few days but you catch my drift!

    Common Cold-Weather Complaints

    At this time of year particularly, I start to see a rise in people coming into clinic with Bonfire Night related aches which consists predominantly of:

    • Stiff necks and shoulders from standing around looking up at the sky,
    • Lower back pain from hauling logs, pushing buggies, or carrying kids on shoulders,
    • Tight hips and knees from standing still in the cold,
    • And cold, sore, or even white fingers from reduced circulation — sometimes linked to Raynaud’s phenomenon.

    The cold causes muscles to tighten and joints to stiffen, which not only makes movement harder but also increases your risk of twinges and strains.

    Why Does This Happen?

    When your body gets cold, blood flow is redirected to keep your vital organs warm which is great for survival, but not so great for your hands and feet.

    Meanwhile, the muscles around your neck and shoulders tighten to conserve heat, which is why those fireworks can sometimes leave your neck feeling stiff & achy.

    Self-Help Tips

    So, what can you do to stay supple and pain-free this Bonfire Night or at other similar events if looking further ahead to the like of New Years Eve for example?

    • 1) Layer up smartly – multiple thin layers trap warmth better than one thick one.
    • 2) Keep moving – shift your weight or do a few gentle stretches while you wait for the next rocket.
    • 3) Warm your hands – pockets, gloves, or hand warmers are your friends here.
    • 4) Watch your posture – instead of craning your neck up for minutes on end, take breaks, move around and turn the head to keep it all mobile.
    • 5) Afterwards, be sure to warm up again – either with the likes of a hot drink, bath, or heat pack to help relax those cold-tightened muscles.

    And if you’re helping set up the fireworks or bonfire, remember: bend your knees, not your back to stop a workout type injury waiting to happen.

    I mentioned Raynaud’s Phenomenon earlier which is something I’ve actually developed in recent years. So if you’re someone like me whose fingers or toes turn white, blue, or go numb in the cold, here are a few simple ways to keep your circulation flowing:

    • Keep your whole body warm, not just your hands. Your body prioritises blood flow to vital organs first, so warming your core (with layers, scarves, hats etc) helps your extremities too.
    • Also, wear thermal or heated gloves and socks. Look for battery-heated or silver-lined options that retain warmth and improve circulation.
    • Remember to avoid sudden temperature changes. Gradually warm up when coming indoors as jumping straight into hot water can actually trigger pain once blood rushes back too quickly.
    • Be sure to keep moving. Wiggle your fingers and toes, and rotate your wrists and ankles, even small movements help to boost blood flow.
    • Something you may not realise but it’s good to reduce caffeine and nicotine. Both of these constrict blood vessels, making Raynaud’s worse.
    • Other things that can help – Try stress management techniques. Stress can trigger attacks as much as the cold can so breathing exercises or mindfulness can really help in this case.
    • A more unorthodox method cited by Wim Hof (which is not for the faint hearted) is to immerse your hands in ice water for two minutes whilst visualising heat and blood flow to the fingers. This trains the vascular system to respond more effectively to cold stimuli. However, be sure to consult with a healthcare professional prior to trying this to ensure it’s appropriate for you, especially if you have any underlying health conditions.
    • Finally some gentle massage can be effective. Soft tissue work and mobility exercises can help improve local circulation and reduce tension in the forearms, shoulders, and neck, where blood flow may be restricted.

    How Osteopathy Can Help

    Moving on and if you do end up with some post-firework related stiffness, the likes of osteopathy and other physical therapy can help ease tension, restore mobility, and get your body moving freely again. Working on the neck, shoulders, and back to release muscle tightness, improve circulation, and rebalance posture, so you can get back to feeling warm, mobile, and comfortable again.

    Fun Fact

    Here’s a bit of a pub quiz, perhaps more of a not-so-fun fact for you – did you know your muscles can lose up to 20% of their flexibility in cold conditions? This can help explain why you may be seeing more people move like robots at this time of year, in November!

    To Wrap Up

    Remember, this Bonfire Night (or even at New Years Eve), enjoy the fireworks but don’t let your body be the one that goes bang, crack, or pop!

    Stay warm, stay moving, and keep those muscles firing safely.

    That’s it for this week’s bitesize bit to help your health flourish.

    See you next time. Bye for Now!