Page 1 Page 2 Page 3 Page 4 Page 5 Page 6 Page 7 Page 8 Page 9 Page 10 Page 11 Page 12 Page 13 Page 14 Page 15 Page 16 Page 17 Page 18 Page 19 Page 20 Page 21 Page 22 Page 23 Page 24 Page 25 Page 26 Page 27 Page 28 Page 29 Page 30 Page 31 Page 32 Page 33 Page 34 Page 35 Page 36 Page 37 Page 38 Page 39 Page 40 Page 41 Page 42 Page 43 Page 44THE RIVER MAGAZINE | Winter 2016 15 | C U L T U R E | | H E A L T H | The winter trainer Winter is still a great time for training and there’s plenty of options including: contact sports like rugby, group training like an outdoor boot camp, outdoor running or even on your own in a local gym. Warm up properly and dress appropriately in all cases to avoid injuries such as muscle strains and joint sprains. A common injury we see in clinic is a hamstring strain so make use of some great sports massage or Pilates exercises to help improve flexibility. The dancer Office parties are the main playing field for a spot of dancing. Add alcohol or over ambition and there’s a recipe for unusual and sometimes embarrassing injuries. These are commonly sprained ankles, knees and wrists but they can often extend to acute low back or neck pain (think bohemian rhapsody). Often there is no stopping people attending there annual shindig so seek advice and attend to your injuries ASAP. Previous years have seen a 40% increase in alcohol consumption in December, so if you have been drinking there is often a delay in pain perception - be prepared for a sore joint or head in the morning! The traveller The holiday period is a time for travelling to see family and loved ones, and for those who are lucky enough a trip to the winter sun. When packing make sure you are lifting your suitcase properly by bending your knees and not your back. If this is difficult then always ask for a little help. If you are sitting for long periods of time, especially long distance driving or long haul flights, then take a break. Pop into a lay by or service station to stretch your legs or pause the film and stand up during your flight. To help you through the dark mornings and evenings and even a possible “blizzard” of snow I’ve identified 5 characters and the likely injuries that they may encounter by james gill BODYTONIC CLINIC Suite 13, First Floor Dock Offices Surrey Quays, Canada Water SE16 2XU t: 0203 6060 493 w: www.bodytonicclinic.co.uk With other clinics in Deptford, Stratford and Wapping WINTER The online shopper In 2014 17 million hours were spent online shopping on boxing day either on a phone, tablet or laptop. Thus giving rise to the recent phenomenon of“TECH NECK”. A 60% degree angle from looking down at your phone can add 60lb weight to the neck hence increases in related head, neck and postural pain. Common advice centres around sitting up properly, using a desk top computer with a proper chair set-up and taking breaks as well as exercising and stretching. The one who has over indulged Lets face it we have all been there and it is easy to do. Away from work, a chance to rest and the enticement to rich foods! The key here is too make sure you are moving. NICE and NHS guidelines state that exercise and movement help to reduce the chance back pain occurring. So avoid sitting for long periods of time, plan a walk during the day to get some fresh air and try to eat a balanced diet by eating fresh fruit and vegetables and drink plenty of water to counteract the chocolate and mulled wine! is coming