Good Health Matters
July 2025
Staying Well in the Summer Heat
As we move further into summer, we hope you’re enjoying the longer days and brighter weather! While sunshine brings many joys, it can also present unique challenges to our bodies. In this edition of our newsletter, we’ll be looking at some surprising ways hot weather can affect your health, tips for safe exercise, and a detailed look at ankle sprains – a common summertime mishap.
We’re always here to support your health and well-being, so please don’t hesitate to reach out if you have any questions or would like to book an appointment.
Enjoy reading!
Beat the Heat: Hot Weather, Joint Pain and Headaches
You might have noticed that certain weather conditions, particularly heat and humidity, can sometimes worsen joint aches or trigger headaches. While the exact mechanisms are complex, here’s what we know and what you can do.
Changes in barometric pressure: Fluctuations in atmospheric pressure (which can be more pronounced in hot, humid weather) are thought to affect the pressure within our joints. This can lead to expansion of tissues and increased nerve sensitivity, contributing to pain.
Dehydration: This is a big one! Even mild dehydration can lead to a reduction in the volume of fluid in your body, including the synovial fluid that lubricates your joints. It can also cause blood vessels to constrict, contributing to headaches.
Inflammation: Some studies suggest that hot, humid conditions might contribute to increased inflammatory responses in the body, which can exacerbate existing joint conditions.
Preventing the pain
Stay hydrated: This is paramount! Drink plenty of water throughout the day, even if you don’t feel thirsty. Keep a water bottle handy and aim for frequent sips.
Electrolyte balance: If you’re sweating a lot, consider electrolyte-rich drinks (like coconut water or rehydration solutions) to replenish lost minerals.
Light movement: Gentle, regular movement can help keep joints lubricated and reduce stiffness. Avoid prolonged periods of inactivity.
Cooling measures: Use fans, air conditioning, cool baths, or damp cloths to help regulate your body temperature.
Listen to your body: If a particular activity seems to worsen your pain in the heat, modify it or take a break.
If you have any concerns about joint pain or headaches, our team can advise and support you. Book your appointment today and talk to our experts.
Understanding Ankle Sprains
Ankle sprains are one of the most common musculoskeletal injuries, often occurring during sports, uneven ground, or even just a misstep. They happen when the ligaments supporting your ankle are stretched or torn.
The anatomy of ankle sprains
Your ankle joint is a complex structure primarily formed by three bones: the tibia (shin bone), fibula (smaller lower leg bone), and talus (a bone in your foot). These bones are held together by strong, fibrous bands of tissue called ligaments.
The most commonly injured ligaments in an ankle sprain are on the outer side of the ankle (lateral ligaments), particularly the anterior talofibular ligament (ATFL), calcaneofibular ligament (CFL) and posterior talofibular ligament (PTFL).
Self-help measures for a speedy recovery
For mild to moderate ankle sprains, the PRICE principle is your best friend in the initial stages:
Protection: Protect the injured ankle from further injury. This might involve using a splint, brace or even crutches initially.
Rest: Avoid activities that put stress on the ankle. Try to rest your ankle for the first two to three days. You can move and bear a little weight through your foot during this time, if pain allows, to help speed up recovery. However, don’t overdo it – use your support or crutch when you move around otherwise.
Ice: Apply ice packs (wrapped in a cloth to protect your skin) for 15–20 minutes every 2–3 hours to reduce swelling and pain.
Compression: Use a compression bandage to help reduce swelling. Ensure it’s snug but not too tight. Find out how to apply your bandage here.
Elevation: Keep your ankle elevated above the level of your heart, especially in the first 24–48 hours, to help reduce swelling.
Beyond the initial PRICE, gentle, pain-free movement is key to recovery. Here are some early exercises you can do:
Ankle alphabet: Sit with your leg extended and imagine writing the alphabet in the air with your big toe. Aim for two whole repetitions of the alphabet per day.
Ankle circles: Gently rotate your ankle clockwise and then anticlockwise.
Calf stretches: Gently stretch your calf muscles: use a rolled towel or belt around your foot and pull your foot towards you. Then progress to standing calf stretches against a wall.
Balance exercises: These are very important, as they can help prevent future injuries. Start by standing on your injured leg while holding onto a stable surface. Later, progress to standing on a soft surface such as a pillow.
How we can help your ankle sprain
Professional guidance can help speed up your recovery by improving your ankle mobility, easing swelling, reducing stress on your ankle by ensuring good function in other joints, and monitoring your progress.
Osteopathy: Book with your osteopath for clinically proven benefits in ankle sprain recovery. Osteopaths use a holistic approach, not only assessing the injured ankle but also examining the mechanics of your entire leg, pelvis, and spine. This is to identify any compensatory patterns or underlying issues that might have contributed to the sprain or could hinder recovery.
Osteopathic treatment aims to:
- Reduce pain and swelling.
- Restore normal range of motion in the ankle and surrounding joints.
- Improve circulation and lymphatic drainage.
- Address any imbalances in the kinetic chain to optimise function.
[BOOK YOUR OSTEOPATHY SESSION]
Physiotherapy: Using a tailored programme of treatment, physiotherapists boost ankle sprain rehabilitation and get you back to full function. They focus on:
- Targeted exercises to strengthen the muscles around the ankle, which may have been damaged during the injury.
- Improving proprioception (your body’s sense of where it is in space) through balance training. Your ligaments contain proprioceptor cells, which can be damaged during trauma. It’s vital to retrain the brain’s communication with ankle muscles to prevent another sprain.
- Gradual return to activity and sport-specific rehabilitation. Physiotherapists provide guidance and monitor your progress to ensure you recover quickly without overdoing it.
- Modalities such as ultrasound, if indicated.
[BOOK YOUR PHYSIOTHERAPY SESSION]
Here at GHC, we can provide tailored advice and treatment for your ankle sprain or other injuries. Just get in touch!
Good Health Centre News
Huge congratulations to our two physiotherapists, Richa and Peyman, who have graduated from Manchester Metropolitan University with an MSc in Advanced Physiotherapy!
Designed for qualified physios, the Master’s degree takes two years to complete part-time. It involves studying specialist academic modules and completing in-depth research.
It’s a fantastic achievement and testimony to their pursuit of excellence in their work.
If you’d like to book an appointment with Richa or Peyman, just hit the buttons below.
The Wellness Edit
Exercising Safely in Hot Weather: Our Top Tips
Staying active is crucial for overall health, but it’s important to adapt your routine when temperatures rise. Here are some tips for exercising safely in the heat:
Choose the right time: Avoid the hottest parts of the day, typically between 11am and 3pm. Early mornings or late evenings are safer options for a workout.
Hydrate, hydrate, hydrate: Start hydrating during the day prior to your workout; if you consume enough, your urine will be a pale yellow. Sweat output varies: for a personal indication, weigh yourself before and after your workout (subtract the volume of any fluid intake during the session). Every kilogram lost accounts for a litre of fluid. Aim to replenish 125–150% over the following few hours.
Dress appropriately: Wear loose-fitting, light-coloured, breathable fabrics that wick away sweat. During an outdoor workout, consider fabrics with UV protection.
Lower intensity & duration: Reduce the intensity and length of your workouts. It’s not the time for personal bests!
Listen to your body: Pay close attention to warning signs like dizziness, nausea, excessive sweating, or weakness. If you feel unwell, stop immediately and find a cool place to rest.
Consider indoor options: Air-conditioned gyms, swimming pools or home workouts, where you can control the conditions more easily, make great alternatives on very hot days.
Sun protection: If exercising outdoors, apply broad-spectrum sunscreen and wear a hat and sunglasses.
There’s no need, then, to cease your exercise routine in the hot weather. With a little care and the right approach, you can continue to work out safely.
Clinic Opening Times
We offer appointments from 8am to 7pm or 7:30pm on weekdays, except Tuesday when we open late till 9pm. And on Saturdays we’re here from 9am to 4pm. Here is a handy reminder of our opening hours:
| MONDAY | 8am to 7pm |
| TUESDAY | 8am to 9pm |
| WEDNESDAY | 8am to 7pm |
| THURSDAY | 8am to 7:30pm |
| FRIDAY | 8am to 7pm |
| SATURDAY | 9am to 4pm |
| SUNDAY | CLOSED |
Pricing Update
At GHC, we’re committed to providing excellence in what we do. We continually invest in our clinic so we can offer top-quality professional therapies, great service and a pleasant environment. To enable us to continue with this, we will be amending our pricing from July 1st.
We’re confident that this will continue to represent good value to you, our clients, and we’d like to take this opportunity to thank you for your support.
Our new pricing is listed below.
| INITIAL APPOINTMENT | SUBSEQUENT APPOINTMENT | |
| OSTEOPATHY | ||
| Principal (Ami Sevi) | £180 | £100 |
| Senior | £76 | £70 |
| Associates | £70 | £66 |
| Female Health | £98 | £70 |
| SHOCKWAVE THERAPY
(add-on)* |
+£30 | +£30 |
| MEN’S HEALTH
(Shockwave Package – 6 sessions) |
Free 15-min consultation | £1500 |
| PHYSIOTHERAPY | £70 | £66 |
| ACUPUNCTURE | £75 | £65 |
| MASSAGE | ||
| Remedial/Sports Massage | £75 | £75 |
| Holistic Re-balancing Massage | £75 | £75 |
| Pregnancy Massage | £75 | £75 |
| Swedish Massage | £75 | £75 |
| Indian Head Massage | £75 | £75 |
| REFLEXOLOGY | £75 | £75 |
| REIKI | £75 | £75 |
*Note: Discounts are available when purchasing a package of 4 shockwave appointments.
