How to enjoy a no-stress November   
Welcome to our latest newsletter

Welcome to this month’s newsletter from The Heeler Centre.

It feels like Christmas is rapidly coming into view as we write this.

That’s why we’re giving some thought this month to how you look after yourself in the approach. There’s nothing worse than getting to Christmas Eve exhausted and short of fizz to really enjoy time with friends and family. Our tips to help you keep on top of your self care are below.

Winter also means football. And while we’re all delighted with Brighton & Hove Albion’s great start to the Premier League season, we’ve giving some attention to those of us who aren't quite at that level but still brave a crunching tackle or two at the weekend for the love of the game. We see patients with plenty of injuries around this time, so we give our view on how to stay injury-free.

And let’s not forget Stress Awareness Day on November 3rd. Stress is a major problem for us Brits, particularly chronic stress, so we're pleased to share some advice on this important day.

If you need any help please don't forget you can call us on 01273 843780 and the reception team will point you in the right direction.

See you soon!

The Heeler Centre Team

How to maintain good physical and mental wellbeing in the winter months

It may have only just turned into November but it already feels like the shops are stuffed with mince pies and Christmas decorations. Whether it’s fear of a supply chain crisis that leaves all our pressies stuck in a tanker in the Suez or the worry of selling out of our Christmas faves, it feels like the pressure is already on.

And that’s why it’s important to consider self-care in the run up to the festive period.

Whether you’re working and entering the usually intense period before the Christmas break or you’re handling the kids and have others to think about, the worst possible situation is heading into the festive period already exhausted and fatigued. Not on our watch.

Here are a few ways to make sure you set yourself up for the final part of the year in the right way.

Keep active - it may be tempting on these cold rainy days to want to snuggle up on the sofa in front of the TV but try to keep some activity in your week. It doesn’t have to be as strenuous as going for a run or bike ride. It can be as simple as a short walk a few days each week or doing some light stretching to lengthen those muscle and maintain good circulation.

Drink lots of water - when it’s horrible outside, more water feels counterintuitive but it’s so good for you. We all forget to drink enough water, even though it’s great for our skin, our joints and our general well-being. Grab a bottle and keep taking sips during the day.

Make time just for you - whether it’s time with friends or booking a relaxing massage, looking after your well-being will help get rid of any stress caused by the shorter nights and the build up to December.

Get ready to indulge - there’s absolutely nothing wrong with going for it with all the party food at Christmas. But it helps to make sure your diet is nutritious in the lead up, so you don’t lack any key vitamins and minerals. Think; plenty of fruit and vegetables. Breakfast smoothies are a great way to get a hit of what’s best and will set you up for the day. Sure, attack those mince pies, but make sure you're getting everything else you need to stay happy and healthy.

If you're looking to get a break from the hectic run-up to Christmas, give our team a call and we'll give you a range of options to help you decompress and de-stress. Click below to call our team.

Why a Heeler Centre gift card makes the perfect gift

Oh rain, rain go away, it’s not that long ’til Christmas Day. Seriously, are we really going to talk to you about Christmas gifts already? Yes. You may have noticed mince pies already creeping into the shops, so we wanted to get in early to remind you that if you want to do your Christmas shopping early, our gift cards are a perfect present for a friend or loved one. Treat them to a gift card and they can enjoy a relaxing massage or treatment whenever they’re ready. If you’d like to purchase gift cards, either pop into the centre or purchase from our website here. If you have any questions, just call 01273 843780

Don't pay the penalty - how to avoid getting injured playing footie 

As November hits, we’re very firmly into football season. Which means that, if you’re playing, most weekends are a mix of mud, aches and soreness. 

The combination of crunching tackles, sliding over waterlogged pitches and biting cold weather makes this part of the season particularly ripe for picking up niggles and injuries. 

If you’re not super careful in how you manage your body in the first few weeks of the weather turning bad and the temperature plummeting, it can causes many issues down the line, particularly if you're playing week in week out.

For most people who don’t train each day and instead spend their week in a more sedentary position - maybe sat at a desk - it is really important. 

Tip #1 - Prepare your body for training and matches - going from doing nothing all week to intense exercise isn’t a great idea. It helps to get yourself prepared for exertion and so moving the body using some dynamic stretches is a good idea.

Here’s a good video from the amateur footballer YouTube channel with some dynamic stretches specifically for warming up for football. Click below to watch.

Tip #2 - Get enough rest and recovery - if you exert yourself at the weekend, make sure you’re getting plenty of sleep and recovery time during the week. This includes getting enough sleep each night, not burning the candle at both ends and eating well so your body has the nutrition it needs to repair. 

Tip #3 - Add some strength work to your routine - a little bit of resistance goes a long way in football. Strengthening your muscles around key joints will help avoid injury and improve recovery. There are plenty of videos available online with routines that are perfect for this, but generally you want to look for strength-training exercises such as squats, lunges and glute bridges. Take it easy when starting out. Here's another useful video from Bupa on perfecting the bodyweight squat - a simple, powerful exercise to help strengthen your lower limbs.

Tip #4 - Get any niggles seen to as soon as they arise - if you feel any issues whatsoever, don’t just ignore it. Give us a call at The Heeler Centre and we’ll help keep you injury-free. Click below to book an appointment with the team or call us and our friendly reception team will advise you on a way forward.

How to stop stress overwhelming you 

With National Stress awareness day on the 3rd November, this month we're looking at the serious issue of stress and how to manage it so it doesn't become a problem.

What is stress and what causes stress?

Stress is hugely misunderstood and it can be quite confusing to understand.

According to mental health charity, Mind, stress can be caused by external events and our reaction to them, which cause us to become overwhelmed, anxious and stressed.

Feelings of stress can be triggered by:

• being under lots of pressure
• facing big changes
• worrying about something
• not having much or any control over the outcome of a situation
• having responsibilities that you're finding overwhelming
• not having enough work, activities or change in your life
• times of uncertainty

These events can range from one-off traumatic incidents, to a slow build up of stress through our living situation or the environment we're in. This doesn't just affect people who work in high powered jobs or parents living with children - it can affect retired people just as much. 

You can suffer chronic stress as a result of not dealing with stress or managing stress effectively. This can cause long-term physical effects, such as hypertension.

How can I manage stress?

Mind suggests there are four actions you can take that help manage stress and stressful situations. These are:

1 - Identifying your triggers
Working out what triggers stress can help you get ahead of problems before they arise and be prepared for the onset of stress. One way to do this is to take some time to think back on events and feelings which contribute to you feeling stressed. It may surprise you to find you are coping with a lot of stress all at once.

2 - Organise your time
Adjusting how you organise your time can help you take back control of your day and reduce your opportunities to experience stress. Identify your best time of day, list out what you need to do and try not to do too much at once. Be realistic and set smaller targets that involve less pressure.

3 - Address the causes of stress
While you may not be able to affect everything that's happening to you, you can find practical ways to deal with common problems. Check out the Mind website for help with these: https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/dealing-with-pressure/

4 - Accept the things you can't change
Having the realisation there are some things you cannot affect, can lift a huge weight off your shoulders. By removing these from your focus and only concentrating on what you can affect, it can help you be and feel more effective and productive.

For more help and advice on identifying and managing stress, visit Mind here: https://www.mind.org.uk

If you need to speak to one of our counsellors, please get in touch with our reception team who will help you in a discreet and confidential manner so you can get the help you need.

Clinical protocols - why we still have some protocols in place

Following some patient feedback to our clinical protocols, we wanted to explain why we are keeping many of the protocols in place following the removal of restrictions in July 2021.

We know there is still a high risk of infection, particularly with our hands-on treatments. That is why we are still asking our patients to adhere to clinical protocols in the shared areas to reduce the chance of spreading anything.

We appreciate this may be frustrating or different from other clinics. However, our primary goal is the safety and well-being of all our patients. If you need any help understanding our protocols, please call our reception team on 01273 843780.

Thank you for your understanding.