15 minute read
COUGH IT ALL UP
ActiveBody
EDITED BY KATE MAXIM
Cough it all up Many of us hadn’t realised that physiotherapists play a big part in the recovery and treatment of lung ailments, Sarah Babbs enlightens us
M OST OF US think of physiotherapy as being part of recovery and rehabilitation following injury or pain. When I was at school thinking about careers, when physiotherapy was suggested I thought exactly that. It was only when I did some research that my eyes were opened. And the first part of my career was based in respiratory roles and specialist hospitals. The role of physiotherapy is playing a big part in the fight against coronavirus.
Respiratory physiotherapy involves caring for those with underlying lung disease such as cystic fibrosis, bronchiectasis and COPD, as well as following surgery or long term bed rest especially in IT8 situations. In all of these cases patients may have diculty breathing well, clearing their chests of sputum and managing their day to day fitness. In IT8 where ventilators are helping people breathe, the patient is unable to do these things for themselves.
Cystic fibrosis is a genetic condition where sticky secretions build up in the lungs and restrict normal breathing. If left unattended infection can occur. 0ost people with cystic fibrosis perform a daily routine including breathing exercises, positioning of the body using gravity to aid the draining of secretions and sometimes ´clappingµ which involves clapping hands against the chest to loosen secretions followed by a specific routine to clear them. An arduous task.
With COPD and other causes of breathlessness, respiratory physiotherapy may involve teaching people to be more relaxed in their breathing and to change their breathing rate for tasks such as climbing stairs, in much the same way as runners do when pacing themselves.
During the current Covid outbreak physiotherapists are working in IT8 but in a slightly different way. It appears that most people have a nonproductive cough, with little or no secretions to clear. Coughing can be exhausting, leading to an increase in tiredness in an already fatigued patient. Working with patients still involves the breathing work but a discovery has been made that lying prone on your front helps to improve the ventilation or air flow to the largest part of the lungs which sit low and towards the back of the rib cage. 9entilated patients are being turned about every two hours which reTuires a team of seven people. It seems incredible but ventilated patients are often helped to sit up on the side of the bed and sometimes are even walking with staff to promote early recovery and prevent further loss of strength and mobility. This also continues once off ventilator support and moved to the rehabilitation wards. We physios never let our exercises go
As people recover from more severe Covid the main diculties seem to be fatigue, breathing diculties and confusion as well as anxiety and general weakness. 6upporting patients as they recover is paramount and community support is being improved to help patients once home.
There has been a widely shared video of a doctor discussing how to breathe to improve ventilation and prevent further problems. +e advocates taking six large breaths and then coughing. Though this may be appropriate for some, many will become di]]y doing this and the coughing is not necessary for most.
The Association of Chartered Physiotherapists in Respiratory Care has suggested that ´while the exercises should be harmless for healthy individuals, they could make symptoms worse in someone suffering breathlessness.µ Taking 3 breaths is plenty and if one has secretions that need clearing, rather than coughing try a small huff (a small breath in and a slightly faster one out, as if trying to breathe onto a mirror). If there are secretions this moves them up the airway and a smaller cough will clear them, preventing fatigue. Then a few normal breaths to settle down. Also do them sitting in case you feel di]]y 6itting leaning forward in a chair also opens the back of the ribcage and for some with underlying respiratory conditions lying prone for a short while may be helpful. But there is no evidence that doing this will prevent healthy individuals from catching the virus, nor improve their lungs. We know that doing regular exercise which gets us out of breath helps the lungs, heart and general health, all of which may help if we become ill. 6o keep fit, eat well, drink plenty of water and stay well and safe.
To make an appointment with Sarah ring 01780 480899 or 07780 900201
Keep those pearly whites bright
Dr Dipti Lad from Andrews Dental Care in Uppingham recommends ways to look after your teeth, particularly important now that access to dental surgeries is limited
1Your brushing routine It is important to brush twice a day, usually first thing in the morning and last thing at night. 8se a peasi]e drop of toothpaste and brush for two minutes in a systematic manner. Take your time, using a gentle circular motion so you work the toothpaste on to your teeth and gums and remove the plaTue. 6pit the toothpaste out at the end of the two minutes but make sure you do not rinse. The toothpaste needs to stay on to keep protecting your teeth throughout the day otherwise you’re washing it all away 2 Electric vs manual Both electric and manual toothbrushes are eTually as effective if all the surfaces of teeth are cleaned. Ensure you also brush downwards towards your gumline as plaTue tends to build here more.
3Fluoride, fluoride, fluoride 8se a fluoride toothpaste. It should contain at least 1400ppm in adult toothpastes. This remineralises enamel to strengthen and protect against cavities. 8sing a fluoride mouthwash at a different time to toothbrushing can help to protect against foods and drinks consumed throughout the day. An ideal time is after a meal. 4 Flossing and interdental
brushes
8se dental floss or interdental brushes where possible twice a day after brushing. This is just as important as brushing. Toothbrushing helps to keep the outer surfaces of teeth clean but the enamel in between teeth also needs to be cleaned and plaTue needs removing. Pass it through the teeth down to the gum line and it will stimulate the gums and help reduce inflammation.
5Don’t neglect your tongue. PlaTue can form on your tongue causing bad odour and other conditions. *ently brush your tongue every time you brush your teeth. 6 Drinks Reduce the consumption of sugary and acidic drinks. They erode the enamel of your teeth and then sugar converts to acid and dissolves your teeth. Drink water in between meals and if you do have another drink keep them to mealtimes as there is an acid attack on your teeth when you eat anyway, so it is best to have it altogether. 8sing a recyclable straw for any drink other than water will help to protect your teeth from direct contact. 7 Foods What you eat has a huge effect on your teeth as well as your general health. (ating fresh and crunchy produce gives you fibre and helps your teeth and jaw movements whilst mushy processed foods do not. 6ugary foods are a substrate for plaTue bacteria which will cause cavities. It is fine to have a treat once a week but remember to have it straight after your meal as a dessert, so you group it together. 8 Smoking and alcohol 6top smoking and reduce your alcohol consumption as it increases the risk of oral cancer, it will help your general health too. 8se this time at home to improve your health. 9 Protecting your teeth Protect your teeth from injury by wearing a mouthguard during sport. If you knock your tooth out hold it in its place and seek urgent dental care. If you cannot get help Tuickly wrap it in plastic to protect it from contamination and seek emergency dental care. Remember time is of the essence. 1ever use your teeth for anything other than chewing to avoid them chipping or breaking. 10 Sensitivity 6ensitivity is common and often caused by over]ealous brushing. Change your brushing techniTue. 8sing an electric toothbrush can help to prevent too much pressure. 8sing a desensitising toothpaste will help and you can even rub it directly on the tooth and leave it overnight. Of course, sensitivity is also caused by those acidic drinks so stopping them may help.
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CATCH MORE TROUT WITH NICK DUNN @FANATICAL FLYFISHING
Book a day out with Nick Dunn and learn how to catch more Trout. He will show you his top tricks that put more fish in the net and smiles on your face! Even if you are a regular Trout angler, Nick can show you how to have more fun and catch more Trout!
Buy a personalised voucher for a guided day out for a friend or relative, something a bit different for them to look forward to!
Nick is a Today’s Flyfisher contributor and very experienced Stillwater Trout guide. He has represented England on six occasions, captaining the team to Gold medals in Spring 2016.
ActiveSport Spotlight on tennis | Meet the pensioner rowing the Atlantic The roundup |
On your bike! This month Gary continues to explore the Turbo trainer working on his tness and starts a charity event, which you are all welcome to join
I’M NOW GETTING really used to my Zwift app linked with my Tacx Turbo trainer. It’s made a realdifference to my leveloffitness whichhas inspired me to initiate a challenge event in support of The Royal Air Forces Association (RAFA). As a 34-year veteran of the RAF, RAFA is close to my heart. The charity looks after the RAF family of yesterday, today and tomorrow. To help raise funds I normally help organise a 100 mile ride in June, but this year of course it is not possible. But where there’s a will…
RAFA are hosting an event on June 14 to help raise funds and everyone is welcome to join in. Pull together a team of 10 riders and collectively ride a distance of 100 miles – real (socially distanced), virtual or even on a basiccyclingfitness trainer. The aimis to raise at least £100 per team.
Not too much of a challenge? Well to headline the event I’m being joined by nine other riders from across the RAF family (currently serving and retired). We are
going to ride together - despite being located all over the world - on Zwift and complete the 100 mile route simultaneously. We are fortunate to have Red 1 from the Red Arrows in our team and will be joined by special guests throughout the day including Rory Underwood who at one point served in the RAF alongside me.
I’ve yetto selectthe finalroute we will ride but it’s likely to be in the faraway land of Watopia on Zwift on the ‘Sand and Sequoias’ route, which is a 13 mile circuit through desert and giant redwoods and is far less hilly than riding up their volcano – I look forward to you joining us.
Fancy joining in? The more the merrier. Sign up at https://www.eventbrite.co.uk/e/ rafarides-virtual-2020-tickets-104013685734 and try and meet the aspirational fundraising target of £100 at https://www. justgiving.com/campaign/RAFARidesVirtual by forming your team.
Happy cycling…
CHALLENGES Age will not wither us Age is just a number to these two local athletes who are at the top of their game despite their advancing years
LAST YEAR AGED 50, cyclist Alison Lilley had an outstanding year racing winning her age group for a third time at the Tour of Cambridgeshire Gran Fondo World Series event and becoming a British National Masters road race champion. Her third goal for the year, to win the Gran Fondo World Championship in Poland, looked like a real prospect as she was in the form of her life.
“Disaster struck whilst I was sitting in third place in my age group racing along at 49/50kph. A massive crash just ahead brought me down leaving little skin intact and a bike with one fork and no wheel. Game over! Strangely I didn’t feel upset as I knew I’d done everything right in the year’s preparation, and on the day. It was just a waste of great form.
“Looking forward to wearing the National Masters Champion’s jersey this year was a huge motivator during winter training. I do some pre-season solo training in Majorca but this year within 24 hours of arriving the world changed and the place was in lockdown.
“Coming to terms with the news left me in a state of limbo for about two weeks. Most of my goals were gone as racing, my biggest motivator for riding, is suspended until at least July. Online racing like Zwift and Strava simply doesn’t interest me so for now I’m riding much less but have increased my free weight training sessions instead. Utilising strategies to overcome adversity in training and racing have helped too.
When she’s not racing Alison is a cycling coach training adults and children, from beginners to talented aspiring athletes helping them achieve their cycling goals. She runs balance bike sessions, learn to cycle lessons and cycle sport coaching as private or group tuition including for nurseries and schools. Having worked for British Cycling as a Regional Development coach for over 12 years Alison established Lilley’s Cycling to bring her wealth of knowledge and experience to the Peterborough-StamfordCorby area.
“As I sit in my home I’ve seen loads of parents and children cycling by which is fantastic but I’m always critiquing their riding and bike set-up. I need to get out and help them!”
72-year-old Graham Walters smashes three world records with epic atlantic crossing
ON APRIL 29, after three months at sea, 72 year-old Graham Walters from Thurmaston in Leicestershire rowed into the record books, becoming not only the oldest person to row across the Atlantic solo, but the oldest person to row solo across any ocean and also to cross the same ocean more than once.
This was *raham’s fifth Atlantic crossing (his third solo), but he was keen on one final challenge before hanging up his oars. A carpenter by trade, he made the 3,000+ mile crossing in a boat he built 22 years ago in his garden for the first ever Atlantic rowing race in 1997 and named it after his late grandfather, *eorge *eary, who was a first class cricketer for Leicestershire and England in the 1920s and 30s.
He also undertook the challenge to fundraise for +elp for +eroes, having come to the aid of several wounded veterans supported by the charity who were taking part in a previous Atlantic rowing race when he was on the support boat. ´While I fixed their boat, I got to know them really well, and I was amazed how well they got on with things because they were all amputees,” he recounted. ´That’s what started it off.µ *raham’s ¶last voyage’, as he called it, was by no means plain sailing. It started off with bad weather and rough seas and he had multiple technical issues along the way, including a failed water maker, multiple leaks, falling through the deck at one point and having to avoid curious hammerhead sharks. +is final challenge came when, just six miles off the coast of Antigua (his final destination), strong winds blew him in the wrong direction and he had to be towed in – although he was able to row the final short distance to shore, to rapturous applause from a flotilla of small boats there to greet him. )or 24 hours this put his record attempt in
jeopardy, but thankfully the Ocean Rowing 6ociety, ocial adjudicators for the *uinness World Records, confirmed that he had broken three records. +owever, the world was not Tuite as *raham had left it as he’d never even heard of coronavirus when he left *ran Canaria on -anuary . +e had to Tuickly get used to wearing a face mask, social distancing and a 12 hour curfew when he landed in Antigua.
While he heads back to the UK as a crew member on a sailing boat, the George Geary will stay in Antigua, hopefully in the museum in English Harbour.
Graham’s fundraising page for Help for Heroes is at https://www.justgiving.com/ fundraising/Georgegearyrow.
