Winter Walking in North Wales 09/02/2012
 It might be bitterly cold and frosty, but we managed to make the most of the glorious sunshine that we've had recently with a trip to Snowdonia. People have raved about the Moel Eilio Ridge, and whilst we've been up and down Snowdon several times and looked across to this horseshoe, we'd never actually tried it. So, after a good breakfast and with a bright sunny day ahead of us, we set off to Llanberis. Wrapped up in hats, gloves and walking boots, maps and snacks in our daypack, we set off. Five minutes later we stopped to strip off all our warm layers, but one needs to be suitably prepared! I am frequently reminded that it can turn nasty up on the hills very quickly and as I know quite a few people on the 'Search and Rescue' and 'Mountain Rescue' teams it would be more than a little embarrassing (not to mention stupid!) to be caught out. With much backtracking we navigated our way across a boggy field, much to the amusement of the spectating sheep and their owner who was watching from his window. Then a bit of a long uphill slog, following a rough track up a fence-line. It was necessary to have some regular breaks - obviously just taking in the views across Llanberis (nothing to do with being puffed out!). The climb was definitely worth it when we reached the Moel Eilio summit. The circular shelter was an ideal place to eat our snacks - and would have been even better had we remembered the flask of tea that we left in the kitchen! There were spectacular views across the Menai Straits to Anglesey; we could just see the RAF base at Valley, in front of Holyhead Mountain. In the other direction we could see all the way down the Llyn Peninsula, taking in the stunning scenery that North Wales has to offer. After a quick stop and a few photos later (it was too cold to hang around!) we descended along the grassy ridge, taking in the summits of Foel Gron and Foel Goch, before dropping down onto a track back to the car.  As we drove home with rosy cheeks and achy legs I realised why Moel Eilio is a favourite with a few of my patients, particularly the fell-runners. Who knows, maybe I'll have a go at running it sometime - but I think I'll wait until it's a bit less icy! Add Comment iPads - A right pain in the neck! 26/01/2012
 A recent study by researchers at Harvard University have found that the use of tablet computers, like the Apple iPad, may cause neck and shoulder discomfort. Researchers found that the head and neck were more bent when using a tablet computer than when desktop or notebook computing, which might lead to neck and upper back problems. Neck and upper back posture could be improved simply by propping the device up on a table, allowing the neck to be held in a more neutral position. The full article can be viewed here. Trip to the Ballet 22/01/2012
 I was lucky enough to get tickets to see the Moscow City Ballet's production of 'Swan Lake' at Venue Cymru in Llandudno earlier this week. This production has become a 'must see' for all those who dipped their toes into ballet after seeing 'Black Swan' in the cinemas last year, but has been high up on my list for a long time. Swan Lake follows the love story of a prince who is entranced by Odette - a beautiful maiden trapped in the body of a graceful swan by an evil sorcerer - and her nemesis, Odile the black swan. Swan Lake was fantastic - the sheer grace and beauty of the dancers as they effortlessly leapt about the stage, lithe-limbed and ethereal. It was amazing to see how they managed to transform themselves from human to swan, simply by changing the movement of an arm or leg. What was even more impressive was the way that they managed to make it look completely effortless - and yet ballet has to be one of the hardest forms of exercise. Dancers have to be incredibly fit; strong and supple with immense stamina to be able to perform for 2-3 hours every evening, in addition to hours of practice and rehearsal during the day. I think that dance, and in particular ballet, must work pretty much every muscle in the body and relies on very good 'core stability'. A lot of dancers practice Pilates to keep these core muscles strong; one of the best workout DVD's I use is Darcey Bussell's 'Pilates for Life' (Darcey was a prima ballerina with the Royal Ballet for many years) and many of the exercises I prescribe for patients are based on Pilates. Obviously, chiropractic is used extensively within the ballet world - most of the big dance companies have their own chiropractor as part of the medical team - and I'm sure those that have seen 'Black Swan' will remember the scene where she has her foot and ankle manipulated with an almighty 'crack'! Seeing Swan Lake has once again shown me how impressive the human body can be, and has rekindled my passion for ballet. I danced for many years as a child, but have recently taken it up again at the Barton Dance and Drama Academy in Holyhead. There is nothing that stretches the mind and the body quite like a hard session at the barre - and who knows, maybe one day I'll realise my dream of being a ballerina! Time to hit the slopes! 08/01/2012
 It's that time of year when many of us will be hitting the slopes. Whether it being carving those parallel turns or flipping 180's in the board park, it's never too soon to start getting fit for the snow. A little bit of work at this stage will enable you to minimise injuries and maximise your time on the snow. Some pre-season fitness tips... Improve your overall cardiovascular fitness - cycling, running, 'bunny hops', roller blading and bouncing on a mini-trampoline will help to build up your overall fitness and strengthen those all important thigh muscles. Feel the burn - strengthen the quad muscles and improve your core stability with squats and travelling lunges and wall sits. I've found a great explanation and demonstration here. Get to the core - planks, sits-ups and exercises on a gym ball or wobble board will help to improve your core stability and sense of balance. On the slopes... Hot and cold - warm up gently at the start of the day with a walk to the first lift and few easy runs to loosen up any tired, achy muscles; don't head straight for the black runs! Watch out for icy patches. Be careful on that 'one last run before we finish' - tired legs, heavy wet snow and a thirst for the après ski are a recipe for disaster (it's sometimes better to skip the last lift and head to the bar early!) Easy does it - take plenty of breaks, listen to your body and pace yourself. Skiing hard on days one and two will just ruin the rest of your holiday. Most skiing injuries and accidents apparently happen on day three when the confidence levels are high, but energy levels are low. Liquid lunch - drink plenty of water and isotonic drinks to keep hydrated, and avoid tea, coffee and alcohol. Be careful of the 'lunchtime lethargy' - the wobbly legs and a sleepy head on the first post-lunch run after loading up on tartiflette! Kit-check - choose your boots carefully - head for a shop with a wide range, get them heat-moulded if possible, and if they're not right, change them. Poor fitting boots and bindings will hinder your progress - no matter how good your technique! Make sure you've got the right kit with you - skiing down in a white-out without my goggles wasn't much fun (it was sunny when I left the chalet!!). Ice is nice - With an acute injury, use ice rather than heat. Take a couple of plastic bags with you and fill up with snow! Following these tips will hopefully allow you to make the most of your trip - most importantly, remember that it's a holiday and make sure that you have fun and enjoy it! Published Research 04/01/2012
 A couple of years ago I was invited to take part in a small research project that a University colleague was running. My role was to collect some of the clinical data, and to help (a little!) with the write-up of the paper which has recently been published in the 'Archives of Physical Medicine and Rehabilitation' (Parkin-Smith et al, Arch Phys Med Rehabil Vol 93, Jan 2012 pp.11-20). The study was designed to investigate the most effective form of treatment for acute low back pain. Normal, 'everyday' patients who presented at the Llangefni clinic were asked to complete a pain questionnaire at the start, middle and end of a course of treatment for low back pain. Comparison was made between 'usual' chiropractic care (including manipulation, soft tissue work, rehabilitation, exercise and postural advice) and a set 'structured protocol' (following specific written guidelines, specific exercise and rehabilitative advice, and specific treatment interventions). The results showed that both treatment methods resulted in a significant improvement in the patient's low back pain, and levels of patient satisfaction were high in both groups. The 'structured protocol', that ensured that advice regarding specific exercises and rehabilitation was given (and followed!) produced a slightly faster outcome. Whilst only a small one, it is great to have been involved in such a study - and a big thank you to all the patients that took part! BCA Council 02/01/2012
 Having been a member of the British Chiropractic Association (BCA) since I graduated, I was delighted to have been elected to join the BCA Council. As one of nine Council members, I am in a key position to keep abreast of the latest developments that may affect the profession, and ensure that the Association continues to provide an exemplary service. Established in 1925, the BCA is the largest and longest-standing association for chiropractors in the UK, and represents the UK profession at the European and global level. The BCA has a membership of more than 50% of the UK chiropractors and only accepts people who have graduated from a nationally or internationally-recognised college of chiropractic education, after a minimum of four years full-time training. The BCA ensures its chiropractors maintain high standards of conduct, practice, education and training, and operates a robust professional standards and complaints management procedure. The BCA is also keen to see the chiropractic expand and progress by providing support and encouragement in the field of chiropractic research. To find out more about the BCA, have a look at their website www.chiropractic-uk.co.uk Fortunately, most of the communication with the BCA Council occurs electronically so I don't have to spend too much time away from clinic, although it is necessary for me to attend national and international meetings every now and then. However, this does provide me with the opportunity to experience the hustle and bustle of life 'down south' and makes me appreciate the more relaxed lifestyle that we have up here in North Wales and Anglesey! Christmas Party! 01/01/2012
 After hanging up the baubles on the Christmas tree, we headed off to Nant yr Odyn Hotel in Gaerwen for our Christmas meal. It was a great opportunity to relax and unwind and for me to say a much-needed and enormous 'thank you' to all the staff at the Llangefni Chiropractic Clinic. All the staff were able to attend, (although Bethan had to make a somewhat fleeting visit between taking her final bow as Cinderella and then heading back for a photoshoot with the local press!) and I managed to get my previous receptionists - Carwyn, Evie and Lowri - to come along too. Carwyn is now a fully fledged 'man of the cloth' and is busy caring for his flock just outside Bala. He delighted us all with his tales of coaxing a reluctant donkey into the chapel to star in his Nativity play. Evie is enjoying teaching and seems to keep a cool head and professional attitude with even the most truculent of teenagers. Lowri finished working at the clinic in the summer having graduated with her degree in Business Studies and she was snapped up by the Anglesey County Council. It was a really enjoyable evening, and I feel privileged to have such a great team at the clinic. I must commend Nant yr Odyn Hotel too (www.nantyrodyn.co.uk) for a thoroughly delicious meal, with very generous portions and a warm, inviting atmosphere. It was a great way to commence the Christmas festivities! Winter Running 09/11/2010
I find it much harder to motivate myself to go out for a run on these cold, dark windy evenings, but I know that I always feel better for it once I have dragged myself off the sofa! I find that the worst bit is getting out of the front door, but I tell myself that I'll only go out for five minutes and invariably stay out longer. I did just that this evening having slobbed out for too long and eaten too many crumpets. It was really chilly out, but I wrapped up warm, donned my highly attractive, but highly visible reflective jacket and head-torch, and headed off around the village. I felt a bit like an oversized glow-worm as I was trying out my new flashing 'tail' light (if only it was green...!) – but at least it made me a bit more noticeable. Heading out in the evenings is great; with less to see you really focus on your other senses – the bark of a fox in the distance, or a robin chirruping in the trees, confused by the artificial light of the streetlamps. I love catching a glimpse into other people's lives through their un-drawn curtains and really notice the smell of the autumn leaves mingled with the acrid scent of a coal fire that hangs in the damp, cold air. As always, it was definitely worth heading out into the cold. My cheeks were pink and glowy and I felt refreshed and invigorated - and more worthy of a lazy, relaxing evening. After all, I'd earned it! | Elisabeth
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