What Causes Bunions, and what can you do about them?

Bunions are basically abnormal lumps overlying the big toe joint AKA metatarsal joint. The medical name is ‘Hallux valgus’, and are common causes of pain in the big toe. 

Bunions can also be found on the 5th toe, called ‘Tailors Bunion’ as they were common among Tailors due to the way they were sitting while working.  

Bunions are a progressive disorder of the foot, and as such, they will typically lead to further problems of the little toes including clawed toes, subluxations and callous lesions.

 

Why do I have a bunion, what has caused this?

The truth is there are many causes of Bunions; however, research shows a high percentage of people are genetically predisposed to developing them. Others causes include;

  • Trauma to the feet
  • Poorly fitted shoes (pointy, high heels etc.) yip this does mean those fabulous shoes are slowly killing your feet.   I'm not saying you can never wear fancy shoes - but try to make wearing the high heels...
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STIFF SORE BACK AT NIGHT?

I'm writing from stunning, hot Malaga, yes it is lovely, yes the hotel is stunning – but the bed isn’t my bed and I've been suffering the last two nights.

I've been waking up feeling stiff in the morning, tossing and turning at night trying to find a comfortable position to support my back and neck. Having such terrible sleep the last two nights has inspired me to write this blog with helpful tips to help you with your sleep.

I've a slipped disc from an injury years ago – so I need to be very careful with my back and keep it mobilised each day. Traveling, sitting and lounging on stiff sun loungers have made my low bak rather stiff the last few days – I'm suffering the consequences when I go to bed.

Chronic back pain was found to affect several dimensions of sleep, including (Kelly, et al., 2011):

* Sleep disturbance and duration

* Poor daytime function due to lack of sleep

* Sleep quality

* Sleep satisfaction and distress

* Sleep efficiency

* Increased time...

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Why bother bringing your own mat to Pilates or Yoga?

I need to say this - get your own mat. If there were one thing I would recommend you invest in - it's a mat. Our mats are a place we move, sweat, cry and find peace As you nestle down into swan pose with your face pretty much on the mat, connecting with that mat and yourself, your energy on the mat and your scent. Just think how much you want to be connecting with your own space, scent and energy.

Here at TYPP we offer free use of our mats when you attend a class, each mat is disinfected after each use - but even then there is something to be said about having your own.

We have Lululemon mats here in TYPP

Lulu mats are great, made of natural rubber, and thankfully have an antimicrobial additive that helps prevent mould and mildew. As much as lulu mats are awesome - it's not your own mat. The mats we have in TYPP come in different sizes, thickness and colours. Some people love a really thick mat - like a big mattress, others like to feel more connected to the earth and want to be on...

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Getting started with Pilates if you are a beginner

 

What is the best way to get started with pilates if you are a beginner?

The honest answer here is there isn't an exact answer to this question - different  clients  prefer and respond  better to different  methods. Some have injuries and may require  more 1-1 attention, while others much  prefer group  sessions. It really does come down to you and what you need and what works best for you and how you learn. Why is it you want to take up Pilates, what is it you hope to achieve?

Think about those questions. What do you need us to help you with? Once you have that in your mind - take a few minutes to go through the different ways you can get started and whats best for you. 

1-1 Pilates 

This is always going to be the best option. Its all about you, your body your needs - but it does come with a price tag and that tag is not always realistic for everyone. If you are interested in knowing the main differences between group classes and 1-1 pop...

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What is Dry Needling and what actually happens in a treatment?

 

What is Dry Needling?

Dry needling is the treatment of muscle pain using acupuncture needles.

I have filmed a 2 min video above of me delivering dry needling to the upper traps so you can see what happens.

Which conditions respond well to Dry Needling therapy?

Because muscles are almost always involved in the most common physical injuries, Dry Needling can help with conditions such as;

  • Low back pain
  • Neck pain
  • Tension headaches
  • Shoulder pain
  • Carpal tunnel syndrome
  • Golfer’s elbow
  • Tennis elbow
  • Knee pain
  • Ankle sprains
  • Post exercise muscle soreness
  • Plantar fasciitis
  • Muscle tension/strains & joint stiffness

How does dry needling work?

Dry needling woks by relaxing muscle fibres, reducing pain & restoring normal function. It has wide ranging effects including improving joint mobility, restoring muscle strength, reducing muscle pain & even reducing inflamed soft tissues following acute injuries.

What if I don’t like needles?

We are trained to deliver the most...

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Best Exercises for sciatica

How often should I do exercises for helping my back pain?

Try and perform these exercises every day. You should find your pain eases within 2 weeks and will normally pass in 4 - 6 weeks. However it's important you see a GP if your pain does not improve within a few years. 

Knee to chest stretch

On your back on the floor. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.

Bring your knees in towards your chest and hold it with both hands. Hold for 20 to 30 seconds with controlled relaxing deep breaths.

 

Leg Stretch 

On your back. Place a small, flat cushion under your head. Bend your knees and keep your feet straight and hip-width apart. 

Bend one knee up towards your chest. Hold the back of your upper leg with both hands, then slowly straighten the knee. Hold for 20 to 30 seconds, taking deep breaths. Bend the knee and return to the...

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Instant pain relief from sciatica and how to free yourself from the pain in the bum

 

Okay lets just be honest here... how many blogs, videos and or people possibly including your GP, Dr Google, mate in the office have you asked about this? Be honest with yourself. You have landed on this page - possibly by clicking about scrambling trying to find the solution to the pain you are in. Possibly  been told the answer but its maybe not what you wanted  to hear...?

I get it, I understand your frustration. Working with so many clients with this debilitating pain and having suffered off and on with sciatica over the years myself, especially while pregnant, I understand just how hellish the pain can be. Like a horrible toothache with the random shooting pain that might be felt as far down as your foot - and don't get me started with trying to get to sleep at night tossing and turning...

You might be reading this with a diagnosis of sciatica from your health care provider, or you may be experiencing pain that you suspect is sciatica. If you're going crazy with...

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Why would I want to do Pilates on a one to one basis?

 

A question we get asked lots in the studio is, “Why would I want to do Pilates on a one to one basis when you've so many great group classes on the timetable and it’s so much more expensive for a one to one session?”

The truth is, that one to one sessions are very specific to you. Group classes aren't. That really is the massive difference. 

An example of the power of an individual specific approach is when Susan came into see me for her hip problem, she's a hockey player and was getting lots of issues with her hip that meant she was having to spend more time on the bench than the pitch. She needed to get back on the pitch and - by the time I saw her she was frustrated. Susan came in, had an individual approach to her training and the results... well why don't you take a moment to hear from Susan herself  

She got an individual plan and got back on the pitch! It's important I'm clear should - Susan did have to put in the work - she did need to do her...

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I have a health condition can Pilates and Yoga help me?

The short answer is Yes - but would would ask you to contact us if you have any concerns. 

Many of the clients we are very used to working with have medical conditions or injuries that means they need some adaptations. We are used to working with clients  who may have some of the medical conditions below;

  • Pre and postnatal.
  • Back Pain
  • MSK Injuries 
  • Arthritis  (OA and inflammatory) we have experience of working with clients with RA and other inflammatory conditions)
  • Postural Pain 
  • Patient suffering with depression 
  • Fibromyalgia 
  • ME
  • MS
  • Parkinsons 
  • Joint replacements 
  • Muscle weakness
  • Partially sighted
  • Learning disability

You are not alone - yes your injury or medical condition may mean you are not able to do everything - but thats okay. We are a warm friendly inclusive  community of like minded clients and professionals - our goal is to help you Feel Better, Move Better and Look Better. Our priority is ensuring you are comfortable and...

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How your tongue affects your strength & vision.

posture tongue Jun 19, 2019
 

How your tongue affects your strength & vision.

The physiologic resting position for the tongue.

Your tongue musculature is connected to the muscles of the jaw and the throat. If you have poor positioning this can have an effect on your neck position and stability and recent research has shown it to have an effect on muscle strength.

Link to the study can be found here 

We firstly want to get your brain to know where your tongue should be resting throughout the day. To do this we need to carry out a simple exercise. (See video)

You want to try and do this three times every hour for the next 5 days. (During the day)
The benefit is it may actually impact on your vision, impact on your neck stability, neck pain, shoulder issues, and balance.

Go work your tongue! SJ x

 

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Useful Resources

What Causes Bunions, and what can you do about them?

Bunions are basically abnormal lumps overlying the big toe joint AKA metatarsal joint. The medical name is ‘Hallux valgus’, and are common causes of pain in the...

STIFF SORE BACK AT NIGHT?

I'm writing from stunning, hot Malaga, yes it is lovely, yes the hotel is stunning – but the bed isn’t my bed and I've been suffering the last two nights. I've...

Why bother bringing your own mat to Pilates or Yoga?

I need to say this - get your own mat. If there were one thing I would recommend you invest in - it's a mat. Our mats are a place we move, sweat, cry and find peace As you...

Getting started with Pilates if you are a beginner

What is the best way to get started with pilates if you are a beginner? The honest answer here is there isn't an exact answer to this question - different ...

What is Dry Needling and what actually happens in a treatment?

What is Dry Needling? Dry needling is the treatment of muscle pain using acupuncture needles. I have filmed a 2 min video above of me delivering dry needling to the upper...

Best Exercises for sciatica

How often should I do exercises for helping my back pain? Try and perform these exercises every day. You should find your pain eases within 2 weeks and will normally pass...

Instant pain relief from sciatica and how to free yourself from the...

Okay lets just be honest here... how many blogs, videos and or people possibly including your GP, Dr Google, mate in the office have you asked about this? Be honest with...

Why would I want to do Pilates on a one to one basis?

A question we get asked lots in the studio is, “Why would I want to do Pilates on a one to one basis when you've so many great group classes on the timetable and...

I have a health condition can Pilates and Yoga help me?

The short answer is Yes - but would would ask you to contact us if you have any concerns.  Many of the clients we are very used to working with have medical conditions...

How your tongue affects your strength & vision.

How your tongue affects your strength & vision. The physiologic resting position for the tongue. Your tongue musculature is connected to the muscles of the jaw and the...
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