All posts by admin

Prehabilitation

Used to identify common injuries within a specific sport or training regime. The outcome results in an appropriate series of exercises that work toward minimising their incidence. Key joints and stability are targeting to conclude what is weak. With this proactive approach to sport and exercise, body parts with be strengthened and conditioned to the excessive amounts of strain that they undergo.

But prehabilitation is also moving out of the realm of sports science and strength and conditioning as it can be applied to regular people who train regularly or need to build strength after an injury to prevent recurrence. The emergence of prehabilitation as a proactive training method, much like warming up and warming down to reduce the onset of DOMS, is specifically geared towards preventing injuries for all individuals before they happen and strengthening muscle groups one-by-one so as to ensure that your workout will be more efficient and effective, allowing you to progress further.

Trouble Sleeping? Go through this check list…

Sleep is fascinating. Everybody does it every day! It’s very important to overall health and well being. Sleep is crucial for brain and body function. So if it’s something you’re struggling with, try this checklist to have improve your quality of it.

Make sure you are totally comfortable…

You use your bed daily, obviously, but have you thought about how good your pillows and bedding are? And what about any noises that you may be hearing at night? The basics need to be covered and with some simple changes you may be able to reboot your sleep habits.

Do you relax?

Is going on technology relaxing? Your brain is working to read what it on the screen and is adjusting to the light. Your body needs time away from this to settle for the night. Try reading a book instead Or meditating.

Are you thirsty?

Hydration helps to cool your core temperature and makes it easier for you to fall asleep faster. However, try not to drink around an hour before bedtime so it doesn’t disrupt you through the night.

Feeling hot?

Ensure tour bedroom is not too warm and that your bedding is appropriate for the season.

Hungry?

If you’re body is consuming a lot of calories it may need a light snack in the evening to keep yourself going. Ensure this is healthy and isn’t too close to bedtime.

Have you consumed stimulants before bed?

Alcohol can interrupt your sleep. Pre-bed caffeine or alcohol isn’t the way to go.

Do you really know how much sleep you need?

Use a sleep tracker to test your bed-time, from how long it takes you to fall asleep to whether you’re waking up at the “right” time. You may be in bed for nine hours, but if two are regularly “wasted” by thinking or rolling around, try moving to seven and see what happens.

Good luck. And sweet dreams!

Posture Police

Do you have a good or bad posture? As you are reading this, how is your posture right now? Are you sitting upright? Are you slouching your back? Have you totally sunk into your chair?

Why Have A Good Posture?

There are 5 key benefits from maintaining a good posture.
1. Aids breathing: A good posture naturally enables you to breathe properly.
2. Increases concentration and thinking ability: When you are breathing properly, you increase your thinking ability too.
3. Improve your image: People with good postures look smarter and more attractive.
4. Feel even better about yourself: When you have a good posture, it helps to make you feel more self-confident, without even doing anything else different.
5. Avoid health complications: A bad posture results in several complications over time, such as increased risks of slipped disc, back aches, back pain, pressure inside your chest, poor blood circulation.

Tips to help improve

-Stay motivated
-Set reminders to check posture
-Get a massage
-Eliminate bad habits that encourage bad postures
-Get a good quality chair that has a good support system
-Get a back cushion to support whilst sitting for prolonged periods
-Ground both your feet when standing or sitting to evenly distribute weight
-Avoid carrying heavy items which you struggle with
-Complete exercises which help strengthen your back
-Get a professional examination

Deep Tissue Massage vs. Sports Massage

With a deep tissue massage, the clue is in the title. The pressure is harder to manipulate deeper tissue layers in the body.

A sport massage is the manipulation of muscles to help injuries. A broader, more specified medical knowledge and application is needed to safely manipulate the muscles.

Sports massage therapists can identify areas in which you experience muscle tightness or determine muscle abnormalities that could potentially lead to injury if left untreated. While a deep-tissue massage can identify areas of muscle weakness, the therapist might not be targeting sport-specific injury areas.

Sports massage is dedicated to improving sports performance, boosting flexibility and handling injuries or potential injuries. A person may have more reasons for seeking out a deep-tissue massage. These include reducing toxins in the body, relieving stress, boosting circulation, reducing tension and reducing physical pain.

Top 10 reasons to run

  1. It lifts your mood
  2. Expensive equipment is not required 
  3. Top calorie burning exercise 
  4. It reduces stress
  5. It boosts self esteem 
  6. It gives you energy 
  7. You can meet new people
  8. Provides a chance to go outside and enjoy nature 
  9. It lengthens your life span 
  10. It gives you goals to work towards 

What is the role of a Sports Therapist & Rehabilitator?

We not only treat injured athletes, we also deal with many common muscular complaints such as back pain, joint pain, muscle strains, ligament sprains, postural problems and work related conditions. 

 

In sport, a Sports Therapist helps injured athletes return to full performance after injury. In the general public, Sports Therapists help diminish aches and pains and allow continue activity of daily living. The treatment varies dependent on the injury, degree, activity or sport involved.  A qualified Sports Therapist advises on prevention of injuries and can examine, assess and treat those that do occur, as well as helping with the rehabilitation process.

At the moment in the UK, Sports Therapy is unregulated. Anyone can call themselves a Sports Therapist, or Sports Masseur, without even having a qualification. Some sports therapists have a diploma and others have a degree. A Sports Therapist differs to a sports massage therapist who generally, are not trained in rehabilitation exercises or electrotherapy and may only have attended a short course.

Trochanteric Hip Bursitis

This an overuse injury which is common in runners. “Bursitis” basically means inflammation of a bursa, which are sacs of fluid found between bones and overlying soft tissues. They can become inflamed from protecting soft tissue from repetitive friction. The Trochanteric bursa sits over a body lump known as the greater trochanter. It reduces friction from the Iliotibial band (ITB) and the bone.

 

Symptoms of trochanteric hip bursitis

 

Usually, you will experience pain in this area, on the outside of the hip. This is worse after activity such as running. The pain can last for a few days after activity, depending on the severity. Pain may travel down the outside of the thigh and into the gluteal area. Palpation can reveal tenderness in this area. Other than running, climbing stairs and laying on that side may cause a problem.

 

Causes

Overuse and repeated friction are the main concerns for this condition. Studies suggest that this can be a result of faulty biomechanics in the body. Other causes include falling onto this area due to impact e.g. Skiing. 

 

Woman are at a higher risk for this injury due to having wider hips. In running, this can cause altered biomechanics causing woman to have a knock-kneed appearance known as hip adduction. As a result, woman need stronger abductors to balance this out. Weakness in this area can cause increased tension in the ITB. As noted earlier, this lies on top of the Trochanteric bursa. Increased pressure can add additional friction to the bursa, pre disposing bursitis. 

 

Factors that can contribute to the development of this condition include; overpronation, leg length differences, uneven surface running and doing too much too soon. 

 

Treatment

Rest and ice is key to reduce the inflammation. Correcting the cause of the inflammation is also essential to prevent the pain returning. Seek medical advice from a specialist to determine this. Common advice given includes:

  • Stretching and foam rollering the ITB 
  • Self soft tissue work on the gluteal area 
  • Hip abduction exercises 
  • Return to activity guidance 

 

It is important that you are pain free before you try and return to activity. Strength improvements should also be seen in hip abduction exercises. Adequate rest periods should be given to not overload the injured area. If you feel any pain, stop and go back to the rehab phase!

Think you have a Sports Hernia?

Pain, bruising and restricted movement are all warning signs of a sports hernia, but could also indicate other conditions. A sports hernia however will not go away on its own, so it’s critical to pay attention to the warning signs and seek treatment early. Early diagnosis and treatment can mean the difference between a quick return and a season spent on the sidelines.

 

Warning Signs

 

  1. Sharp pain. As a result of a tear in the lower abdominal muscles. Twisting or quick movements can worsen the pain.
  2. Chronic pain. With rest and the pain goes away, only to return to activity and pain. This can start a cycle that will only worsen until the sports hernia is surgically repaired.
  3. Lumps and bumps. Due to this being an internal injury, usually their are no visible signs. Men can sometimes develop a small bulge in the area, which can be painful to touch.
  4. Pulling or stretching feeling. One of the more common symptoms of a sports hernia is a pulling or twisting feeling with activity.
  5. Bruising. Uncommon.
  6. Difficulty with everyday activities. You might find it difficult or painful to do common tasks, like reaching, bending and lifting.

Watch out for these warning signs of a sports hernia when exercising or playing sports.

SLAP tear of hip overview

The hip or acetabular labrum is a ridge of cartilage that runs around the rim of your hip joint socket. Its purpose is to make the hip socket deeper and more stable. The labrum can be torn from its attachment and cause pain, clicking or catching.

 

Cartilage damage can become a serious injury since it does not heal easily. Hip labral tears can lead to joint instability and further orthopedic issues in the future

 

The labrum can tear for many reasons. Some people tear their labrum from falls or sporting injuries when your hip is forced into extreme positions. It can also be damaged by repetitive trauma in sports that require regular rotation of the hip e.g. golf, football, hockey, and ballet

 

You can also tear a hip labrum with a sudden injury. Hip dislocations are usually accompanied by labral tears of the hip.

 

Symptoms 

 

  • Stiffness in your hip
  • Pain in the front of your hip or groin region
  • Pain that may radiate down through the buttocks
  • Pain gets worse with standing, walking or other activity
  • Locking or catching in your hip joint as you move
  • Feeling of instability or weakness on that side of your body

Hip labral tear may predispose you to develop osteoarthritis in that joint in the future. Hip labral tears left untreated are a chronic problem. They may alter your gait, which can lead to other knee, back, and neck issues. It will also make the joint more unstable which will accelerate the onset of osteoarthritis.

 

Phase I – Reduce Pain & Protect Your Labrum

Rest the hip and avoid aggravating activities.  

Avoid sitting:

  • with knees lower than your hips.
  • with legs crossed or sitting on you legs so that the hip is rotated.
  • on the edge of the seat and contracting the muscles that flex your hips.

You should also avoid extending your hip excessively.

 

Phase II – Restore Flexibility & Strength

  • Restore any limited joint range-of-motion.
  • Improve your soft tissue muscle length and resting tension.
  • Activate your deep stability muscles.
  • Progressively strengthen your intermediate and superficial muscles.
  • Enhance your proprioception and joint position sense.

Phase III – Return to Activity or Sport

  • Aim to improve your functional activities of daily living
  • Graduate through a return to sport program that is specific to your needs.
  • Some labral tears can be treated conservatively but some will need hip surgery.

 

PREVENTION

Try to avoid loading your hip with your full body weight when your legs are in positions at the extreme ends of your hip’s normal range of motion.

Poor Posture & It’s effects

Do you remember when your parents used to tell you not to slouch all the time? They were right to do so as poor posture can have detrimental effects. The issue of ‘poor ‘posture’ has become increasingly talked about within healthcare circles and ergonomic assessments are more common in office life. But why is posture so important?

Postural dysfunction or “Poor” posture is defined as when our spine is positioned in unnatural positions, in which the curves are emphasised and this results in the joints, muscles and vertebrae being in stressful positions. This prolonged poor positioning results in a build up of pressure on these tissues.

The result of this is muscle imbalances where opposing muscles on opposite sides of a joint provide differing amounts of tension, due to muscle weakness or tightness. Transferring abnormal stresses to the joints.

Muscle imbalances can lead to a musculoskeletal pain syndrome know as upper cross syndrome.

Upper cross syndrome is characterized by forward head posture, increased thoracic kyphosis (rounded back), excessive mid-upper cervical spine extension, and scapular protraction (forward shoulders).

This results in tight upper cervical extensors and anterior thoracic muscles, as well as weakened (elongated) deep neck flexors and scapular muscles.

Tight muscles can affect joint motions due to their increased pull on their attachments. Conversely, elongated muscles become weak when they are lengthened past their optimal length. This is because it is harder for the muscle to produce an active muscle force. Overtime, these muscle imbalances of tight and weak muscles can lead to abnormal movement patterns, movement dysfunctions, and ultimately predispose your body to a host of other potential issues. Some conditions which can potentially arise due to poor posture include cervicogenic headaches, generalized cervical neck pain, limited shoulder range of motion, and shoulder impingement.

While poor posture might not directly be a source of pain, it represents a ‘mis-alignment’ of the body and can thus be a contributor to a host of neuromusculoskeletal conditions. Obtaining correct posture is easy. A physical therapist will be able to help you strengthen elongated muscles and stretch shortened muscles; however, once you have the adequate strength and muscle length, it’s up to you to remember to maintain this ideal posture throughout the day. Try to constantly remind yourself, if you’re sitting, standing, or walking around, to “stand tall, keep that chest out, shoulders back, and head relaxed!”