Diet and insomnia

Diet and insomnia

Diet can play a role in the quality of your sleep, since some natural chemicals in your body enhance sleep and what you eat will affect these.

Caffeine

We all know this is a stimulant and that we shouldn’t drink it before bed. However the effect of caffeine does vary depending on your sensitivity to it – so if (like us) you drink reasonable quantities of coffee every day you may not be affected by a coffee in the evening.

Remember that caffeine is in over-the-counter medication and chocolate as well as the obvious sources of tea, coffee and many fizzy drinks.  Also, decaff coffee is not caffeine free, so if you are caffeine sensitive this is best avoided too.

Alcohol
1 standard drink in the evening may not have negative effects on sleep for most people, but  drinking more than this can affect sleep. 

·        REM (dream) sleep (which is the restorative stage of sleep)  is affected by alcohol

·        Circadian rhythms are disrupted since alcohol supresses the secretion of melatonin by over 40% (melatonin is a hormone which makes you feel sleepy)

·        Alcohol may also affect sleep by leading to an increase in alertness through the chemicals which are released as it is broken down by the body.

So, if you suffer with poor sleep, think about when and how much alcohol you drink.

Milk

If your infant has a poor sleep pattern, a milk intolerance could be making their sleep worse.  Studies have shown a normalization of sleep patterns in children when cows milk is removed from the diet.  Have a chat with your health visitor or GP before removing cows milk from your infants diet so you can choose an alternative.

Conversely dairy does contain magnesium and calcium; low intakes of these have been linked to sleep problems.  Magnesium and calcium help muscles relax so try including nuts, beans, leafy veg and oily canned fish (like sardines), wholegrain carbohydrates and seafood.  Additionally dairy products help to boost serotonin which helps us to feel sleepy.

Medications which may affect sleep

·        Over-the-counter weight loss medications can also contain caffeine and these have been shown in trials to lead to insomnia.  See – there are so many reasons you shouldn’t be taking diet pills…

·        Benzodiazepines are sometimes prescribed for short periods to treat anxiety and sleep problems (longer term use of  more than 4 weeks can make them less effective as well as potentially becoming addicted). Examples of these include Diazepam and Lorazepam.  Studies have shown that elderly patients can be helped by prescribing melatonin rather than Benzodiazepines.

Foods to include

·       Tryptophan is an amino acid  which is a precursor of melatonin.  This is found is protein and carbohydrates – try to boost your levels by including turkey, tuna, bananas, figs, whole grain crackers and milk in the evening. Eating wholegrain carbohydrates also stimulates the release of insulin which helps tryptophan cross into the brain where it stimulates serotonin.

·       Look at iron sources in your diet especially if you have restless legs at night or are pregnant.  Studies have found that iron deficiency (even without you being diagnosed as anaemic) is associated with both these conditions.  Low levels of iron in the brain lead to dysfunction of dopamine (a brain chemical used to regulate sleep and waking).

·       A recent study showed that eating 2 kiwi fruit 1 hour before bedtime improved sleep quality (as reported on Food Hospital recently).  Although this was a small scale study there was a significant improvement in sleep.  Worth trying as its cheap and easy to do.

Supplements which may help
There is some evidence that Valerian supplement could help sleep, but without the ‘morning hangover’ effect that prescribed sedatives have.  Doses of 400-500 mg/day have been shown to significantly increase sleep quality.  However Valerian can have potentially dangerous interactions with barbiturates, benzodiazepines, opiates (such as codeine and Vicidin) and alcohol.
 

References:

Hsiao-Han Lin et al (2011) Effects of kiwifruit consumption on sleep quality in adults with sleep problems.  Available at http://apjcn.nhri.org.tw/server/APJCN/Volume20/vol20.2/Finished/3_1900_169-174.pdf

Monti JM & Jantos H (2008) The roles of dopamine and serotonin  Available at: http://www.ncbi.nlm.nih.gov/pubmed/18772053

National Sleep Foundation (2010) Melatonin and sleep.  Available at: http://www.sleepfoundation.org/article/sleep-topics/melatonin-and-sleep

Nutrition MD (2012) Insomnia: nutritional considerations. Available at: http://www.nutritionmd.org/health_care_providers/psychiatric/insomnia_nutrition.html

Patient UK (2012) Benzodiazepines and Z drugs.  Available at: http://www.patient.co.uk/health/Benzodiazepines-and-Z-Drugs.htm

 

So... why don't you sleep?

So.... why don't you sleep?

There can be many reasons why you can’t sleep, some of which are discussed below:

 

 

 

Your mind is working overtime

We sleep in cycles of an hour and a half, so if we wake up briefly and something pops into our mind, we wake up more and then can’t get back to sleep again since our mind is churning.  Stress causes hyper-arousal which can upset this balance between sleep and wakefulness.

This is part of modern life to an extent, but it is easy to feel stressed when our expectations are not matched by our available time, energy or money!

Try:

Make a list of everything on your mind an hour before you go to bed and make sure you stop all work (including tweeting, checking Facebook or reading emails) at least 2 hours before bed.

Check Elaine’s sleep hygiene blog for more advice on simple measures you can take to make your bed a place to sleep (check the section on Simple Sleep Tips on our newsletter).

Overeating or indigestion

Eating  large meal before bed can lead to not being able to sleep.  When you lay down the acid in your stomach can cause heartburn, indigestion, as well as just feeling like your food baby is about to kick!

Try:

Ok, the obvious thing is not to eat a big meal and then go to bed, but stay up a while (or eat less!), however if you do overindulge, check out our blog on remedies for insomnia in the ‘homeopathy and sleeplessness’ section since you can take remedies which will relieve this symptoms.

Also, you may not know that going to bed hungry can lead to sleeplessness – so don’t ignore your hunger pangs and think about the calories you are saving!  Low blood sugar levels release glucagon a hormone with similar effects to adrenaline (the fight or flight hormone); glucagon is designed to keep you awake and alert.

Try:

Eat a small snack before bed if you are hungry – try a turkey or tuna sandwich, a banana or a milky drink since these all contain tryptophan which is an amino acid which is used to make serotonin (a hormone which produces healthy sleep and a stable mood). Have a look at my other blog on diet and insomnia for more information.

Feeling uncomfortable

A number of health complaints can leave you finding it hard to sleep.  Hot sweats (a common symptom of menopause), restless legs, some medication (such as that for asthma or depression) or a low mood (such as in anxiety and depression) will chronically affect sleep.

Try:

See your professional homeopath (yes – that’s us!) to get a good remedy to address your symptoms.

If you think your medication may be leading to your sleeplessness, don’t just stop it.  Go and see you GP or the consultant who prescribed it for you to discuss your condition.

There is no one magic bullet to address health complaints, but keeping a healthy weight, eating a balanced diet, taking regular exercise and avoiding alcohol will improve your overall health.

 

References

Kavey, N (2001) Stress and Insomnia  Available at: http://www.sleepfoundation.org/article/ask-the-expert/stress-and-insomnia

Vovick, L. (2010) Tryptophan  Available at: http://www.nlm.nih.gov/medlineplus/ency/article/002332.htm

Treating SAD with diet and self help measures

Symptoms of SAD often begin in the autumn as the days start to get shorter and mostly improve and then spontaneously disappear in spring.  The main symptoms are low mood, anxiety, disinterest in life, sleeping more, eating more and being less active. You may get low mood followed by highs where you feel more happy, energetic and sociable.

If you are not sure whether you are feeling depressed, try this self-assessment test available through NHS direct http://www.nhs.uk/conditions/Seasonal-affective-disorder/Pages/Introduction.aspx 

Common treatments are CBT (available through your GP), counselling, antidepressants and light therapy. 

 

Self help

·         Try to get as much natural light as possible

·         Take regular exercise

·         Manage your stress levels where possible

·         Decorate your home in pale colours to reflect light

·         Plan for winter rather than dreading it coming

·         Talk about how you feel with your friends and family to give them some understanding so they can support you

·         Eat a balanced diet

What should I eat?

An increased appetite can lead to weight gain, especially when your depression makes it hard to get motivated to exercise. Suffers often crave sweet or starchy foods to feel better since these food groups stimulate brain chemicals which affect energy levels and mood.

However protein helps stabilize blood sugar levels, boost the production of brain chemicals (tryptophan which is used to make serotonin, and dopamine) used to help improve mood, initiate movement and express emotions.

Complex carbohydrates help tryptophan pass into the blood, but simple carbohydrates in sweet and starchy food lead to high levels of insulin, a rapid drop in blood glucose and further cravings. 

This is why you need to eat a balance of complex carbohydrates and protein at each meal.

·         Lean protein: lean meat, fish, eggs, low fat dairy products, tofu, lentils, pulses, beans and nuts

·         Carbohydrates: choose whole gain where possible

·         Eat plenty of fruit and vegetables

 

References:

NHS, 2012 Seasonal Affective Disorder.  Available at: http://www.nhs.uk/Conditions/Seasonal-affective-disorder/Pages/Introduction.aspx

BUPA, 2010 Seasonal affective disorder. Available at: http://www.bupa.co.uk/individuals/health-information/directory/s/sad

All about SAD, 2009 How a good diet can help SAD.  Available at: http://www.allaboutsad.com/Diet_and_SAD.html

MIND, 2011 Understanding SAD.  Available at: http://www.mind.org.uk/help/diagnoses_and_conditions/seasonal_affective_disorder

Patient UK 2011 Seasonal affective disorder.  Available at : http://www.patient.co.uk/doctor/Seasonal-Affective-Disorder-(SAD).htm

Supporting your immune system

There are many key players in your immune system, and what you eat can play a big role in supporting these.

·        Eating foods high in choline help to maintain the protective barrier of your skin and mucous membranes, so include beef, eggs, chicken, turkey, peanuts, lentils, oats, seeds and cauliflower in your weekly diet.

·        Include foods rich in Vitamin A (cheese, sweet potato, eggs, spinach, squash, oily fish, milk and yoghurt), essential fatty acids (fish seafood, cantaloupe melon, papaya & green leafy veg), high fibre foods and olive oil to promote healthy membranes (OFDS, 2011).

·        Make sure you eat high quality protein, since a protein deficiency can lead to a depletion of immune cells – include eggs, fish, shellfish and venison.

·        Vitamin C is well known for supporting the immune system and acting as an antioxidant (OFDS, 2011).  It appears to support a decrease in time and severity for symptoms associated with coughs and colds.  Include citrus fruits, peppers, parsley, chilli, peppers, dark green leaf veg, kiwi fruit, papaya and strawberries.

·        Zinc is an important mineral in supporting the immune system, but an excess of zinc can have the opposite effect so zinc is best obtained through your diet rather than through supplements.  The main sources are through red meat and poultry since zinc isn’t as well absorbed from grain and plant based foods (OFDS, 2011).  However try Including swiss chard, squash, spinach and baked beans.

·        Try to eat foods rich in the minerals copper, selenium and iron. These can be found in peas, tofu, spinach, asparagus and squash.

DID YOU KNOW? Eggs are a great food for supporting your immune system and despite the old view that eggs added to high cholesterol, the latest scientific evidence suggests eating 1-2 eggs per day has no effect on blood cholesterol.  Additionally, they contain a type of protein which may be more effective at keeping hunger at bay!

So in summary to support your immune system eat high quality protein (tofu, eggs, lentils & meat), green leafy veg, oily fish, squashes and a wide variety of fruits and other vegetables.

References:

OFDS, 2011 Available at: http://ods.od.nih.gov

Exercise

Interestingly a study in 2010 (Nieman et al, 2010) over 1000 people showed that during a 12 week period, those who exercised 5 days a week or more had a greatly reduced incidence of upper respiratory tract infections (coughs, colds, laryngitis etc) and if they did get one their symptoms were less severe. 

Try to be outside in whatever sunshine we get this autumn and winter – sunshine synthesises Vitamin D in the skin which not only promotes calcium absorption (to promote strong bones) but also aids immune function and is an anti-inflammatory (OFDS, 2011).

 

 

References:

Nieman DC, Henson DA, Austin MD, et al; Upper respiratory tract infection is reduced in physically fit and active adults. Br J Sports Med. 2010 Nov 1

Office of Dietary Supplements, 2011; Vitamin D, Available at: http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

 

treating minor holiday and summer ailments

Insect Bites and stings

Insect bites and stings can leave you with a red, swollen, itchy lump.

WARNING: In the case of wasp/bee stings and if the patient has been previously stung, always consider the possibility of anaphylaxis – a potentially life threatening allergic reaction.  Check to see if the person who has been stung carries an Epi-Pen.  Signs of anaphylaxis include itching and redness (not just at the site of the sting), welts (raised marks) and shortness of breath.  If you are in any doubt, call an ambulance immediately. These symptoms normally develop in the first hour, but can develop up to 24 hours later.

If the patient has been stung more than 10 times or stung in their mouth, nose or throat – seek medical attention.

First aid measures

• Wash the area with water
• Apply a cold compress to reduce swelling
• If you have been stung by a bee, remove the stinger as soon as possible.  It is more important to remove these quickly than worry about pinching the stinger to remove it.  Wasps and hornets do not leave a stinger behind and can sting multiple times

Home treatments – stings

There are various treatments you can try:

• Make a paste of baking soda and water and apply to the sting site
• Toothpaste can be applied to stings
• Bee stings – bicarbonate of soda applied (alkali)
• Wasp stings – vinegar or lemon juice (acid)

Home treatment – insect bites

• Make a paste of baking soda and water and apply to the bites

For both insect bites and stings, try aloe vera – either as a gel or straight from the plant. Its worth packing an aloe vera gel in your suitcase if you are going abroad as it can be tricky trying to find it when you need it!


Jetlag

If you are one of the lucky ones, you may be off on holiday but you could then suffer with jet lag as your body adjusts to the new time zone.

Simple measures to help you adjust:

• Try and establish a new routine once you arrive at your destination – eat and sleep at the correct time for your new country, not when you would at home.
• Avoid napping or sleeping when you arrive – try to stay awake until it’s bedtime.
• Stay well hydrated during your flight (but not with alcohol!) and take naps when you can.

Sunburn

Please remember to put on the sun tan lotion when you spend time outdoors on sunny days. It’s not just that you might get burned if you don’t; it’s also because the sun doesn’t do your skin any good at all. It damages the collagen, causing wrinkles, it causes freckles and sun-spots and worst of all it can lead to skin cancer. Use at least an SPF 15 and re-apply frequently.

Good sun lotion

If you want a sun lotion with no horrible additives, try Green People’s Sun Lotion - it’s scent free, has broad spectrum UV protection and is water resistant. Green People also do a lovely After Sun Lotion too, which calms and cools in moments. Both are available from Goodness Direct (http://www.goodnessdirect.co.uk) which is a great site for all things natural.

First aid treatment for sunburn

• As soon as you notice any signs of sunburn, move into the shade or go inside
• Cool your skin with a cool shower or bath
• Apply aftersun lotion or Hypercal cream (to promote healing).  You can also try slices of cucumber or grated potatoes to cool your skin if you have no aftersun or Hypercal.  Aloe vera – either as a gel, or straight from the plant is also excellent.
• Stay hydrated by drinking plenty of water

WARNING: Watch out for signs of heat exhaustion or heatstroke – your body temperature can rise to 37-40⁰C and symptoms include vomiting, dizziness and a rapid pulse.  If someone with heat exhaustion is taken to a cool place, their clothing loosened and plenty of water given they should feel better within half an hour.  If not they may be developing heatstroke which is a medical emergency.

Treating sunburn with diet

• You need to increase your antioxidants intake of Vitamin C and E and eat good quality protein to help your body heal sunburn.  A diet rich in antioxidants will help prevent your skin burning in the first place, but please always use sun screen.

Antioxidants can be found in fruits, vegetables, nuts, grains and some meats, poultry and fish.

Injuries to fingers and toes

Finger and toe injuries are common and can ran
ge from minor cuts to major damage to bones, nerves, tendons and ligaments.  Undiagnosed or poorly treated injuries can lead to permanent deformity and loss of function, so always get your crush injury to your fingers checked out before attempting to treat it at home. The same goes for stubbed/crushed toes, a common holiday accident.

Warning: if the nail receives a direct blow, it is possible that the underlying bone will be fractured so go to A&E to get this checked.  A crushed finger can sustain tendon, ligament or bone damage, not just be bruised or cut, so again, get this checked if you are unable to straighten, bend or grip with the damaged finger.

First aid treatment

• Control any bleeding by using steady pressure for several minutes and raising the damaged digit above your heart to help slow the bleeding
• Wash the wound initially in running water if it is not bleeding to clean any dirt or foreign bodies from the wound.  Then wash with diluted Hypercal tincture to minimise risk of infection and promote healing.
• If your finger or toe is deformed in any way, splint it in any position which is least painful (use a pen, piece of cardboard or lolly stick) or tape it to the neighbouring finger for support before getting medical attention.
• If you stub your toe, apply an icepack (or frozen peas in a towel) for up to 30 minutes to reduce pain.  If you have persistent pain, get it checked out in case your toe is broken.

Travel sickness

Travel sickness can occur at any age (although it is more common in children).  It happens when the brain receives mixed messages from the inner ear (balance organs) and the eyes and can result in feeling nauseous, vomiting and sweating.  It is not always motion which triggers the sickness – it can be the smell of petrol or food, or anxiety that you may feel sick. 

Prevention is always better than cure!

• In the car, sit in the front, look straight ahead, keep the car well ventilated and take regular rest breaks. 
• On a boat get plenty of fresh air and look at the horizon, but if you can’t be outside find a seat in the middle of the boat on a lower deck as this where the boat moves the least.
• By air, try to get a wing seat as this is where the plane is most stable.

Before or during your journey:

• Avoid heavy meals and alcohol before travelling
• Try ginger biscuits or peppermints during the journey
• Use acupressure bands or apply pressure to the middle of the inner wrist about 3 finger widths above the crease of the wrist.

Treating minor sports injuries

Sports injuries tend to be soft tissue, skeletal and joint problems. These are defined as strains, sprains, dislocations, fractures, lacerations, cuts, abrasions, bruises and blisters. Obviously some of these are more serious than others and should always be checked out by a healthcare professional before you consider home treatment. However there are many practical self-help things you can do at home to aid recovery.

Remember that pain is there for a reason, so don’t just take painkillers and keep doing sport as this can worsen your injury! Have a look at our ‘Homeopathic solutions for sports injuries’ blog - there are many remedies there for these problems.

HOWEVER! Please seek medical advice before starting any self-help treatment so that you are sure of what you are treating.  If your symptoms continue unchanged for more than 1 week, then contact your healthcare professional for further diagnosis and/or treatment.  You may need on-going help from your homeopath, or need to see another professional such as an osteopath or acupuncturist.

Diet

Your diet is worth considering as this may contribute to an increased frequency of sports injuries. 

For example Foods with a high GI (Glycemic Index) increase urinary loss of magnesium, chromium and selenium, which in turn affects insulin and glucose levels.  This can make you feel more tired (and so prone to eating anything you can lay hands on when you get home) but also make you more prone to get injured through tiredness. The whole subject of G.I. is complicated, but an easy guide is that low G.I foods are unrefined/wholefoods such as beans, fruit, vegetables and nuts, and high G.I. foods are more refined - white bread and flour, white rice, and cornflakes.

Some people take Glucosamine and chondroitin as a supplement to help support their joints.  Glucosamine is a building block for muscles, tendons, joints, cartilage, skin and bone health.  It also stimulates production of synovial fluid in your joints and acts as an anti-inflammatory.  You can take up to 2000mg daily for 12 weeks.

RICE

The NHS recommends using RICE to treat minor sports injuries which do not require medical treatment. This helps to remind you of the 4 steps you can take (and its not eating lots of rice!):

·        Rest: Reduce your activity level and avoid further exercise.
·        Ice: Apply an ice pack to the affected area for 10-30 minutes. You can use a bag of frozen peas wrapped in a towel as an ice pack, but don’t apply directly to your skin or you will get an ice burn!
·        Compression: Use elastic compression bandages to limit swelling. Use this with care so that you don’t limit blood flow and cause further problems.
·        Elevation: Raise the affected limb above the level of the heart as this also helps reduce swelling and pain.

You may find however that your injury is actually better when you have got moving, or that you have a lot of bruising and swelling, in which case you need to see our blog on which homeopathic remedies you can use to help treat your injury.

The most common sports injuries
All these sports injuries can be treated with conventional treatment,as well homeopathic treatment.  Where homeopathic remedies are mentioned, please see our other blog Remedies for sports injuries to get details of the strength of the remedy (i.e. 6C, 12C or 30C), how often to take the remedy and when to stop.

Abrasions
These are the result of a fall on a hard surface and where the outer layers of skin are scraped off.

·        Clean the wound carefully with diluted Hypercal tincture (available from Homeopathic pharmacies) - this will remove any contaminates and the hypercal will encourage healing, reduce pain and act as a natural antiseptic
·         Leave the wound open to the air to encourage healing

Achilles Tendonitis
A common injury in runners that occurs mainly from overuse. It is felt as pain in the back of the ankle and if you continue to run on it, you increase the risk of developing an achilles rupture.

·        Don’t be tempted to take painkillers and continue your sports routine as this can be a recipe for disaster.  Use relative rest to take a break from the sport you were doing when you got injured, and don’t do other sports which are similar! Try swimming or cycling as these don’t use your Achilles in the same way.
·        Consider changing the shoes you were wearing at the time as these may be worn and have contributed to the injury. If you exercise frequently, you may need to replce your trainers as often as every three months.
·        Anti-inflammatory painkillers (such as ibuprofen) won’t actually help – tendonitis is a degenerative injury rather than the result of an actual injury.

Homeopathic treatment:
This is generally a chronic condition that can be helped by homeopathic treatment by a professional. Talk to us about how we can help.  However, you can initially take Arnica for a few days, followed by Causticum.

Anterior Cruciate ligament (ACL) injuries
The ACL is a tough band of fibrous tissue which stabilises the knee.  Partial or total rupture of the ACL can occur when you change direction without moving your feet, change direction rapidly, slow down abruptly or miss your landing from a jump. The injury can be anything from a strain to a total rupture.

·        Use rest and elevation to help your knee heal
·        You may be given crutches to keep your weight off your knee and reduce the stress on it
·        You are likely to be given exercises to strengthen the muscles that support your knee
·        Be careful as your knee can give way afterwards as it is unstable

Homeopathic treatment:
This is generally a condition requiring professional homeopathic treatment since it takes quite a long time to heal.  However see our blog on remedies to chose a remedy you can take in the inital stages.

Blisters

Fluid filled sacs on the surface of the skin, caused by friction and commonly on the hands or feet.

·        Don’t burst blisters! The fluid in the blister gets re-absorbed once the new skin has grown
·        You can cover the blister with a plaster if it is in an area which will continue to be rubbed.  Use a Hydrocolloid dressing as these have been shown to aid healing.

Homeopathic treatment:
If the blisters feel raw and burning and better for applying cold to them, try Cantharis.  If they feel like burning heat, try Urtica.
Broken/fractured bones
If there is any suspicion of a fracture or break, this must be checked by a healthcare professional immediately. Delay in medical treatment can have serious  consequences. Once this has been checked, and any appropriate medical treatment given, you can use self-help measures to speed up bone healing.

Homeopathic treatment: 
Take Arnica 30c initially, then Symphytum 30c to encourage bone healing (but ONLY once medical help has been sought and the bones have been correcttly aligned) for 14 days and then Calc Phos 30c for 14 days (to support the healed fracture).

Bruised coccyx
This very painful injury can be as a result of a fall, a blow to the area, friction or strain (such as in cycling).  You may develop a bruise over the coccyx.  Frequently the pain feels worse for sitting for prolonged periods of time or any position which applies direct pressure to the area.

·       Other than taking ibuprofen (to relieve the pain), and avoiding sitting or putting pressure on your coccyx there is little conventional treatment.

Homeopathic treatment:
Take some Arnica initially to reduce the bruising and then take Hypericum until the symptoms subside. 

Bruises
A bruise is caused by internal bleeding under the skin – from a trauma such as playing sports, walking into something or falling over.  If you begin to bruise more than normal then tell your GP as it can be caused by an underlying illness.  However there are simple treatments for bruises to help them heal:

Surface bruising

·         Can be relieved by using an icepack

Homeopathic treatment:
Take Arnica 30c for a few days.

Deep tissue bruising

Sometimes a trauma can lead to bruising deeper in your body – leading to inflammation and pain.  This is worth getting checked out at A&E or at your GP for advice to ensure you haven’t damaged bones or organs.

Homeopathic treatment:
Try Arnica 30c initially for a few days and then switch to Bellis Perennis 30C until the symptoms stop.

Frozen shoulder
This is also called adhesive capsulitis and is an inflammatory condition that causes limited or reduced range of motion of the shoulder. It can be caused by injury or disease. Pain results in decreased motion of the joint, which in turn leads to stiffness. The shoulder often feels painful, tight and stiff especially at night.

·        After diagnosis, gentle stretching exercises will be recommended along with medication to reduce pain and inflammation 

Homeopathic treatment:
Again this is a condition which needs longer term treatment by a professional homeopath, but see our Remedies blog to choose a remedy to take in the initial stages before coming to see us.

Groin pull
A groin (adductor) pull or strain occurs when the muscles of the inner thigh are stretched beyond their limits. They can occur during a sudden change of direction while running and quick starts and stops so are common in field or court sports.

The area will be painful to touch and commonly the pain increases with resistance movements and stretching of the inner thigh and hamstrings.

·        Use the RICE method to aid recovery
·        Avoid aggravating movements for a few weeks and return gradually to sports
·        You may find anti-inflammatory painkillers are helpful
·        Use gentle groin stretches once the pain subsides
·        Make sure you warm up properly and aim to increase muscle strength in the area to prevent further injury

Homeopathic treatment:
Try Arnica initially, and then either Rhus-tox, Ruta-Grav or Bryonia

Muscle soreness
This can come on in the few days following unaccustomed or intense exercise. The good news is that when you repeat the same activity the muscles will start to get used to it as you begin to strengthen them.

·         Try alternating heat and cold
·         If it’s really sore you can try anti-inflammatories, but beware long term use as these can affect your muscles ability to repair themselves. Instead make sure you warm up and cool down, and don’t be a weekend warrior and do all your exercise in one day!

Homeopathic treatment:

Take a few doses of Arnica 30.

Muscle cramps
Sudden, tight intense pain in a muscle stuck in a spasm. They may be caused by an injury such as a broken bone where the spasm tends to stabilize the area and minimize movement, or may come on after a period of vigorous activity.  There are many other causes of muscle cramps which are not related to sports, so you should get medical advice if you experience frequent cramps which are not bought on by activity.

·         Stretch the muscle to stop the cramp
·         Try applying heat to get the muscle to relax
·         Make sure you are well hydrated before, during and after sport
·         Make sure you warm up and cool down

Homeopathic treatment:

Try Hypericum or Causticum.

Shin splints

These are pains in the muscles near the shin bones. They can be caused by running, jumping on hard surfaces, or simple overuse. Shin splints are recognised as a generalised pain along the front of the middle third of the shin bone. The muscle responsible for raising the arch of the foot attaches to the shin at this point.

If the area of pain is the size of a 50p or smaller, or the pain suddenly increases, you may have a stress fracture which should be checked with a healthcare professional.

·        The key element of treatment is to prop up the foot and avoid excess pronation and pull on the tendon.
·        Exercise slowly to warm up the leg muscles and wear shoes with good support. Alternate to run on a softer surface every couple of runs.

Homeopathic treatment:
Take a few doses of Arnica for a couple of days.

Shoulder pain (tendonitis, bursitis, shoulder impingement)

The shoulder bones are held together by a group of muscles called the rotator cuff muscles. The shoulder has a shallow socket and any weakness of the muscles makes it easy for the head of the shoulder to move in the joint. Certain sports where your arm is held overhead (such as tennis or netball) may cause the rotator muscles to stretch and allow the joint to become too mobile.

Tendonitis (inflammation of the tendons of the rotator cuff muscle and tendons) can lead to impingement syndrome since the inflamed tissue reduces space in the shoulder and leads to the muscles being trapped by the upper arm and the shoulder blade.

Shoulder pain can also be caused by a torn rotator cuff in the shoulders and is recognised by aching pain and weakness in the shoulder when the arm is lifted overhead.

·        Anti-inflammatories may be prescribed to alleviate the pain and inflammation, but you need to address the core problem and strengthen the rotator cuff muscles.

Homeopathic treatment:
Try Arnica initially, followed by either Bellis, Bryonia, Rhus-Tox or Ruta-Grav.

Sprains and Strains

These terms are often used interchangeably but a sprain is where there is a tear to the ligaments that join bones together such as at the ankles, knees and wrists. A strain is a pull or tear to the muscles or tendons which attach to the bones.

Strains are probably the most common sports injury which can happen to almost any muscle in your body. No matter how carefully you warm up and cool down, you may pull a muscle from overuse, being tired or from falling. The only other prevention is to stay limber and work your muscles regularly. A strained muscle happens when some of the fibres which make up a muscle get stretched too far, but if most of the fibres tear then this is classed as a muscle tear.

·         Avoid heat, alcohol, prolonged activity and massage of the affected area. Alcohol can increase bleeding and swelling
·         Start gradually using the muscle - it may spasm if overstretched so go slowly. You are aiming to gradually re-lengthen the muscle fibres as they will have healed shorter.
·         For sprained joints, you may be given crutches or a stick to keep weight off the joint. If you have a cane or single crutch, use it on the unaffected side to help you lean away from the affected joint.

Homeopathic treatment:
Again, take Arnica initially for a few days, followed by either Rhus-tox, Causticum or Ruta-Grav.

Tendonitis

This is a common sports injury which often occurs from overuse. It can cause a deep nagging pain that is caused by inflammation of tendons.

·        Treat with rest, physical therapy, medication and changes to sports equipment or technique

Homeopathic treatment:
Take Arnica initially for a few days, then try either Rhus-Tox (when the pain is worse when you start to move but gets better with continued movement), or Ruta-Grav.

Tennis elbow

This is inflammation of the muscles of the forearm and the tendon that connects the muscles to the bones of the elbow. When they become inflamed from overuse, the pain is felt on the outside of the elbow.

·       Tennis elbow is best addressed with lessons since an issue with technique leads to the overuse initially.

Homeopathic treatment:
Take Arnica for a few days and then take Ruta-Grav.