Monthly Archives: April 2014

When to return to exercise after a c- section

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A c – section is considered a major operation and recovery should be treated as such. Although the actual abdominal muscles aren’t cut the linea alba (the outer covering of the abdominal muscles) is separated and not stitched back together. Surgery involving the abdominal area can take time to heal and the general advice is no heavy lifting or strenuous activity for at least 6 weeks, which of course depends on pain levels and the individual. You will also have a scar which needs time to heal and repair, there is a high risk of infection of c – section scars so the area needs to be looked after. To be on the safe side I always advise my clients to wait 12 weeks before commencing exercise after a c – section. Exercise must be gradual and appropriate, pilates is the best exercise to start with to help realign the abdominals and strengthen the pelvic floor.

 

Food allergy symptoms and prevalence

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Food allergies affect 6 – 8% of children under the age of 5 and 3 – 4% of adults. Children with food allergies usually grow out of the allergy by the age of 3, unless the allergy is to fish or nuts.  A food allergy is the body reacting abnormally to a specific food. Symptoms of an allergy may only take a few minutes to appear after consumption or may take several hours, this depends on the individual and the food eaten. Symptoms will also vary between each individual but include; wheezing, difficulty in breathing, itchy skin rashes, hives, diarrhoea, vomiting, nausea, abdominal pains, swelling of the month and throat and possible anaphylactic shock which is potentially life threatening. Individuals with severe allergies will carry an epipen which contains epinephrine to reduce the symptoms of anaphylaxis.

Common foods that can cause an allergic reaction are; nuts, shellfish, eggs, soya, milk, sesame seeds, wheat, alcohol, yeast and some fruits and vegetables. A milk allergy affects up to 2.5% of infants, 85% of infants will grow out of this allergy by the age of 5, however they are more at risk of developing other food allergies if they suffered a milk allergy when younger, 10% of milk allergy suffers will also be allergic to beef.

Wheat allergies are rare but can affect both adults and children, usually children will outgrow the allergy by the age of 5.

Approximately 0.6% of people have a peanut allergy, children do not grow out of this allergy therefore it is the most common adult allergy. Peanut allergies are associated with life threatening allergic reactions.

Soya bean allergies are rare only affecting 0.3% of children which is outgrown at a young age.

Egg allergies are the most common allergies in children affecting 2.5%, they maybe allergic to the egg white, the yolk or both parts, they usually grow out of the allergy by the age of 5 but are more susceptible to developing asthma.

If a child is allergic to fish they will have this allergy for life, a fish allergy can be either shellfish, fish or both.

Fruit allergies are rare, the fruits that cause problems are cucumber, pumpkin, watermelon, melon and courgette (the cucurbitaceous family). Kiwi fruits are another known fruit allergy, this allergy is more sever than other allergies and those with this allergy may also have problems with bananas and avocados. Peaches, apples and pears may are other fruit allergies.

Vegetable allergies are known but rare, these include potatoes which are worse if eaten raw and carrots, with carrot allergies symptoms will be experienced as soon as the carrot is placed in the mouth.

 

Tips for managing pelvic girdle pain

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If you are experiencing pain in the pelvis, the pubic bone, the lower back, inner or outer thigh, the glutes, the groin or the hip flexors you maybe experiencing pelvic girdle pain (PGP), read last weeks blog for more info http://varietyfitness.co.uk/?p=1205.

The first thing you should avoid if experiencing PGP is lifting heavy objects, the weight of the objects increases the strain placed on the hips and pelvis causing further pain. You will also need to avoid sitting cross legged as this position aggravates the pain and can encourage pubis symphisis  disorder/ dysfunction (SPD – excessive movement of the pubis symphisis), wide leg movements will also aggravate SPD and should therefore be avoided. Avoid standing or sitting for long periods of time, perform daily tasks seated when necessary but be sure to get up and move around from time to time.

It is still possible to exercise when suffering from PGP/ SPD you will just need to adapt certain exercises. Your squats will become narrower and less deep, lunges again will need a narrower stance, side lying exercises will need a cushion between the legs, seated cross legged will require the legs to come out straight in front. All pilates exercises can be adapted if you are suffering with PGP/ SPD and will help strengthen and may reduce the pain.

Dave completes the marathon

Marathon Done!

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It had to happen I guess! The day of the Greater Manchester Marathon finally arrived yesterday so I thought I would take a couple of minutes to tell you all how it went!
To begin with it was dry, which was a lot better than what the forecast was telling me! I felt good in the morning and decided to stick with my plan of going off with a pacer who would run the race in 3hours and 45 minutes. All went to plan up to half marathon distance which was reached a little ahead of schedule in 1 hour 51mins, but that is also where things started to go wrong! My pace started to drop gradually until 17 miles in I finally cracked and ran a 10 minute mile, something that hasn’t happened for years! Digging in my pace went up and down like a yoyo for the next 9 miles, some were good others felt like I would have been quicker if I had chopped my legs off and dragged myself along! In the end I made it and my last mile was just as quick as when I was at half way.
Ive got to say I am gutted with my time of 4hours 15 minutes, I had really thought I would finish in under 4 hours but at the end of the day I am proud to call myself a marathoner! Would I do it again? Maybe. Ive got to say no matter how fit you are nothing can prepare you for the relentless pain that you feel both during and after the race. 24 hours later and a flight of stairs still feels like an ascent on Mount Everest! Also there is no substitute for simply putting in mile after mile of training getting used to that feeling of running for hours rather than the relatively short blasts I was used to. Mentally I had the strength to keep picking myself up and putting in extra bursts of pace but physically my legs were just not ready!
My final thoughts are of mixed emotions, with time I could do so much better. However, I can say something that not everyone else can, Ihave run a Marathon and for now thats good enough for me!
@Varietyfitness
Fitness professional, Pilates and Yoga studio owner, sports therapist and nutritionist. Love anything fitness related #Pilates #yoga #Macclesfield