Wrist pain and how osteopathy can help.

osteopathy hands and wrists

In my osteopathy practice, one of the most common ailments people come to see me for  is wrist pain. When a person suffers from wrist pain,  they assume it is carpal tunnel syndrome. Regardless of how you are experiencing the pain, the root of the pain could be anywhere else in the body but the wrists. Did you know that?

Let’s get to know a bit more about wrist pain and causes!

The hands and wrists are extremities of the body that are permanently working throughout the day. They are a complex network of 19 bones, 17 joints and 10 muscles that work together daily.

Hands osteopathy

Types of wrist pain

Wrist and elbow pain: This pain is usually associated with a poorly executed movement or excessive weight lifting for one arm, which causes the pain to manifest in the elbow and wrist at the same time.

Wrist and finger pain: wrist pain can be diverse. If it is continuous, it can be related to a joint disease, but it can also be caused by the continuous use of some element such as cell phones, keyboards, or mice.

Wrist pain without inflammation: wrist pain without inflammation is usually delicate and is generally related to straining the tendons due to weight overload or bad movements:

Wrist pain from a blow: wrist pain from a blow is usually accompanied by inflammation, it is a continuous pain that usually improves with days and the application of anti-inflammatories.

Wrist pain when supporting the hand: pain in the wrist when bending or supporting it is related to some condition or inflammation in the joint. It can be caused by sudden movements, blows or arthritis.

Common causes of wrist pain

Find out what are the most common injuries that can occur in the wrists and what you can do to prevent it.

Carpal tunnel syndrome

This syndrome occurs when the median nerve (the one that allows the movements of the entire hand) is compressed in the wrist due to inflammation.

It is characterised by pain, numbness, and tingling in the palm of the hand, wrist joint, and fingers. This kind of inflammation can occur for various reasons:

Computer keyboard work /mouse for long hours.

Any forced and continuous movement that the wrist makes (lifting heavy objects),

Repetitive movements while enjoying hobbies such as; sewing, painting or writing for a long time in one position.

Premenstrual syndrome.

Overweight. I will explain to you why? during the treatment.

Some points to take into consideration when dealing with carpal tunnel syndrome:

Change your work habits. Implement productive breaks throughout your working days

Application of hot and cold compresses to the swollen wrist.

Review of habits that reduce wrist tension: improve the position of the computer keyboard, avoid excessive use of cell phones, avoid sleeping on the wrists.

Pay particular attention to the micro movements you are using your wrists for after work. For example: Do you sew  or are you working on a building project at home after spending all day using a mouse in front of the computer?

Opt for taking a break for a few days from a hobby or project that requires repetitive more that stresses your wrists or alternatively use a machine that will do it for you.


Wrist tendinitis occurs when there is inflammation in the tendons due to a bad movement or, in general, weight overload. The swelling is located below the base of the thumb and does not allow squeezing or force with the hands.

When the tendons of the wrist are injured, the treatment usually consists of immobilisation of the hand and  subsequent rehabilitation therapy to recover the strength and tone of the tendons.


There are various types of arthritis that are also very common causes of wrist pain. Depending on many factors the pain can present itself in both wrists, or accompanied with fever. For more severe cases, it should be treated with a multidisciplinary team for more effectiveness and faster relief.

Some simple habits to relieve and manage these two conditions:

I particularly  tape the wrist  to give a chance for the inflammation to diminish.

Temporary immobilisation with a brace

Implementing a daily routine where you apply hot and cold Compresses to the affected area.

Symptoms of wrist and finger pain can be significantly reduced by introducing some lifestyle habits changes.

Important Lifestyle changes to relief , manage and or alleviate wrist pain

Water intake is highly recommended.

Re-evaluate the usage of mice and other electronic devices. Ask yourself if you are using        them longer than you should? 

Incorporate productive breaks from the desk during your working day!! I can show you how!!

Sleep between 8 to 10 hours. Sleeping helps you recover faster. 

Therapeutic exercises having in mind the root of the wrist pain offer a more permanent solution to the wrist pain. I always recommend this one!

Stress on the affected joints should be avoided. Such as certain positions or repetitive  movements.

Osteopathy to treat wrist pain

One of the most effective therapies to treat the conditions that we saw below is osteopathy. Osteopathic therapy will seek to adjust the structural imbalance that a person may suffer in the hand, elbow or shoulder so that whatever the affected area, it performs its function correctly again.

An osteopathic treatment is always the best option, as long as the wrist injuries that have been caused by fractures or tears are completely healed.

In an osteopathy session the following steps will be carried out:

Osteopathic tests : The manual osteopath will do a complete analysis of the entire muscular system of the forearm to determine the level of injury or limitation.

Osteopathic general treatment: the therapist will relax the muscles and any blockages found, followed by stretching of the muscles.

Mobilizations and manipulations: the osteopath will carry out specific manipulations in the corresponding alterations, achieving that they recover adequate mobility.

Therapeutic Exercise plan: is required to avoid future injuries and or pain.

Book your osteopathy appointment here !

Vata Season -Autumn

Vata Season ayurveda

Ayurveda teaches us that Autumn corresponds to the Pitta and Vata doshas. Pitta dosha rules as long as hot weather prevails. Vata dosha becomes the dominant force when it becomes colder, drier, and windier. Generally, Vata season lasts from fall through the middle of winter.

Late Autumn tends to be a favourite season for Pitta types as it is the time of year in which Pitta is in alleviation. However, those with a strong Vata constitution need to take special care to manage the dry, cool, mobile, and light qualities at this time of year. Otherwise, these attributes can build up within the body and mind causing Vata imbalances.

Keep in mind that even Pitta and Kapha types can develop Vata imbalances so it’s important to know how to keep yourself balanced no matter what constitution you have.

How To Stay Healthy During Vata Season

Staying healthy is a broad concept in Ayurveda. Optimal health is more than the absence of illness and disease. Ayurveda teaches that one of the keys to staying healthy is to live in harmony with the natural world and to make choices that are respectful of one’s inherent constitution. Since Vata is cool, dry, light, and mobile, it’s helpful to embrace diet and lifestyle choices that reflect warmth, moisture, weight and stability. Follow these tips to stay healthy during the fall season.

Enjoy Autumn’s Bounty

Since Vata dosha is light in nature and is composed of the air and ether elements, invoking the earth element is supportive during Vata season. You can stay grounded by eating foods that are heavy as opposed to light. For example, emphasise root vegetables over salads and leafy greens (which are light and bitter). This does not mean that you shouldn’t include leafy greens in your diet. Just make sure that you are including dense, heavy foods as well.

In addition, it’s also important that we start to favour certain tastes. While you should generally aim to have all six tastes at each meal, it’s beneficial to incorporate more sweet, sour and salty foods while minimising astringent, bitter and pungent tastes. ⁠

Fortunately, many of the seasonal foods available to us this time of year pacify Vata. This is by no means an exhaustive list, but hopefully it helps inspire your fall grocery list!

Fall Fruit: Apples, Dates, Figs, Pears, Raisins

Fall Vegetables: Beets, Carrots, Leeks, Parsnips, Pumpkin, Rutabaga, Spinach (cooked), Sweet potatoes, Squash

Fall Herbs and Spices: Cardamom, Cinnamon, Cloves, Rosemary, Sage, and Thyme

If you’re finding it difficult to think of fall sour foods, try adding a squeeze of lemon, a drizzle or vinegar, or a naturally fermented food, like sauerkraut, to your meals.

Eat Warm, Moist and Well-Cooked Meals

During Vata season, it’s important that we emphasise warm, moist and well-cooked foods:

Strive to serve food warm and add heating spices, like cinnamon and ginger to your meals.

To add more moisture and heaviness to your foods, incorporate healthy fats. Ghee (or Ghrta / Ghruta / Ghrita) is an ideal food for the Vata season as it is heavy, warm and oily, which brings balance to the light, cool, and dry weather. ⁠In addition, Ghee increases rasa within oneself, which ultimately helps with digestion and detoxification, including relieving constipation, a symptom that occurs with Vata imbalance. ⁠Other oils to incorporate this season include olive, nut, seed, and avocado.⁠

Try to cook foods well. The more cooked our meals are, the easier they are to digest, which guards against common Vata digestive issues, like bloating and gas.

A Vata-pacifying diet in the Autumn might include:

Vata Breakfast: A warm bowl of oatmeal with cinnamon, ginger, maple syrup and ghee

Lunch or dinner: Soup, stew or hearty grains with roasted or sauteed vegetables (especially root vegetables) and ghee

Snack: Stewed apples with Vata balancing spices, like cinnamon, cloves and nutmeg or almond butter stuffed dates

Foods to avoid this season include raw vegetables, salads, smoothies, dry snacks like crackers and popcorn, and other cool, light, dry and rough foods.

Keep in mind that the transition from Pitta season to Vata season should be gradual and based on how you’re feeling. If you’re feeling heated with Pitta symptoms, opt for a Pitta balancing diet and lifestyle. If you’re feeling an increase in Vata, introduce a Vata balancing diet and Vata foods.

Stay Hydrated

Hydration is important for countering the drying effects of the autumn season. ⁠In addition to getting sufficient fluids, it’s important to choose beverages that pacify Vata. On the whole, beverages are best served warm. A cup of Vata tea is an excellent way to bring in warming spices, like ginger, cinnamon, cardamom, cloves, black pepper, turmeric, fennel, and cumin.

Beverages to avoid include cold or carbonated drinks. You may also want to stay away from coffee, tea and other forms of caffeine. For Vata types, these are often too stimulating.⁠

Commit to a Vata Balancing Daily Routine

Vata’s light and airy nature needs a daily routine to stay grounded. Sticking to consistency with meal times, sleep schedules, exercise and work habits will help quell any Vata dosha uprisings.

Here are a few more ways you can enhance your routine to balance Vata and stay healthy:

Do Abhyanga daily with warm sesame oil. Sesame oil is warm, moist, nourishing, and grounding, and is therefore a great choice for Vata.

Practice jal neti with a neti pot every morning. As you are probably aware, the shift to fall and then winter marks the onset of cold and flu season. Now more than ever it is important to guard your body against viruses, allergens, and pathogens. Rinsing the nasal passages daily with warm salt water helps to rid the airways of potential irritants. You can learn about proper technique for using a nasal rinse cup here.

Make extra time for self-care. Fall is all about coziness, comfort and self-care. This is the time to slow down and get in touch with your physical, mental and emotional health.

Dress warmly. Staying warm is a simple way to practice self-care and keep Vata in balance during fall. Snuggle up in layers, wear a hat, scarf and gloves outside, and put on soft socks or slippers at home. Don’t forget to always dry your hair after bathing.

Enjoy quiet-time. Another way to stay balanced during Vata season is to make time to experience quiet. Vata dosha is closely linked to the nervous system and Vata types tend to like movement and creativity. All of this is wonderful in and of itself, but too much noise, movement, and change is very aggravating for Vata dosha. Take time to pause, unplug your electronics, and enjoy the quiet during the fall. This can look like a silent yoga practice, mindfulness practices, sitting in silence, or a warm bath at the end of the day. A walk in nature is also tremendously nourishing to the nervous system.

Get adequate sleep. As a result of Vata’s light and mobile nature, sleep can become disturbed this time of year. Try to practice good sleep hygiene and give yourself at least 8 hours each night to rest.

Be nourished. Vata dosha is linked to the end of the life cycle. An excess of Vata dosha can manifest as weakness, debility, and even emaciation. Even if you are young and in the Pitta time of life, the Vata season is a good time to keep an eye on your energy reserves. Be sure that you are not depleting yourself or spreading yourself too thin. Consider taking a spoonful of Chyawanprash each morning to build ojas.

Celebrate the Season

Most of us have a favourite season. Some love the hot, lazy days of summer. Others relish April showers and spring blossoms. Or perhaps the smell of evergreen and sight of red holly berries against fresh white snow sparks joy in your heart. Autumn is certainly not without its charms. Golden light, fall colours, crisp air, and hints of the holiday season can all bring about a certain sense of romance and delight.

In order to fully enjoy this Vata season, it helps to make choices that balance out Vata dosha. So delight in warming, nourishing foods and cozy, grounding practices. Look to the bounty of nature as guidance. Oftentimes, the foods that are in season are also most balancing for both the body and mind.

Book yoga therapy or osteopathy to balance your Vata Dosha !!

Dosa “a thing that goes out-of-balance”

Ayurveda fall

Have you ever noticed that your body responds differently every time you practice an asana? Let me be more explicit. One day you are able to be in Vrksasana (tree pose) for a few seconds or even a minute and in another day, you are unable to even stand on one foot? or maybe some days you are very capable of thinking clearly and some other days you are forgetful! These changes are examples of something getting out balance in your body & mind.

According to Ayurveda, a thing that goes out-of-balance is called dosa. There are three main dosas or bio-elements: Vata, pitta and Kapha, which are responsible to maintain the body homeostasis, constantly change with day or night and mainly with food. Ayurveda provides us with the principles to determine which one of the dosas is more predominant in your constitution and which ones are fluctuating in each given moment.

Vata consists of the elements air and ether. It relates to the principle of motion/movement. When vata is balanced, the movement in the body are graceful and controlled. When this dosa is out –of-balance, the movement becomes erratic, excessive or blocked.

Pitta is condensed from the elements fire and water. It is the principle of transformation of energy and governs heat and metabolism in the body. When pitta is balanced, transformation processes are sharp. When out-of-balance, transformation processes, such
digestion, get irritated or not working properly.

Kapha consists of the elements water and earth. It is the principle of stabilizing energy; it is in charge of the growth in the body. This dosa oversees the structure, stability, lubrication, and fluid balance.When kapha is balanced, clarity and stability are manifested in our actions. When kapha is out-of -balance, instability & laziness strike.

Observation (Svadhyaya) during yogasana sadhana (practice) , meditation or pranayama (breathing) sadhana will allow you to understand how these forces play a daily role in your life.

See you on the mat

What is sciatica? and how can yoga therapy help?

Sciatica pain

What is sciatica?

When you suffer from sciatica, you feel intense pain. It can be felt from the buttocks to the feet, following the course of the nerve. Among the symptoms, we can also add back pain and spinal stiffness.

This pain is caused by compression of one of the five nerve roots. It may be due to a herniated disc, osteoarthritis, a lack of elasticity of the hips, but not only. A false movement can also lead to a sharp pain that affects the entire leg. The pain comes on brutally, like an electric shock.

It is better to be careful when lifting large boxes during a move, for example.

Does therapeutic yoga help?

Passive yoga exercises allow you to bring true well-being when you suffer from sciatica.

The sciatic nerve (or rather, the sciatic nerves, since there are two of them) is the longest and thickest nerve in the human body. Lower from the lumbar to the feet. It is a mixed nerve: it carries sensory and motor information.

How can a yoga session help you relieve sciatica pain?

To begin with, in the case of sciatica, it is not advisable to stop doing physical activity for too long, at the risk of losing muscle mass. Therefore,  a tailored -made yoga practice is important so you maintain your muscular mass, improve mobility, release hormones to decrease pain and make you feel good!!

If we are active, we can help the muscle to release tension more easily. It is proven that people who are active recover faster.

Remember,  we are talking about a yoga designed for you, when we say movement, we don’t mean running a marathon!

After the therapeutic Yoga classes, allow the body to rest between 24 and 48 hours before gradually returning to normal daily activities, such as walking, mainly. Then, the intensity of these activities can be progressively increased and you will be able to come back to your daily activities including hobbies and sports.  A tailored-made Yoga practice will help you improve mobility, increase the production of endorphins and reduces pain.

Book your yoga therapy class today!