Blog
Injury Prevention in Junior Sports
Whilst it is well known that childhood participation in sports promotes physical and emotional wellbeing and can encourage a lifelong habit of exercise, too much activity at any age can lead to overuse injuries. Because young athletes are still growing, they are at greater risk of injury than adults and the consequences of overdoing their …
Factors That Impact Wound Healing and Scaring
We all want our wounds to heal quickly and neatly but it’s a complicated process and sometimes other factors can slow it down. Slow wound healing often causes more scarring as the body gets stuck in the Proliferative phase which is when the new tissue is built. Here are some things that can slow down …
The Rotator Cuff
The Rotator cuff is a group of four muscles and their tendons that act to stabilize the shoulder joint. They all originate from various points on the Scapula (Shoulder blade) and attach onto the head of the Humerus (Upper arm bone). Although the shoulder has a wide range of movements, it is a relatively unstable …
Skin Health and Wound Care
Whatever our age, we all want to have the healthiest skin that we can achieve. Following these general tips should help you enjoy a smoother skin and may help to make your scars less noticeable: Stay hydrated. Drinking water improves your skin’s elasticity while reducing the signs of dryness and roughness. Eat foods high in …
Sports Massage Qualification levels
“Sports” massage is normally advertised as being useful to athletes and those that like to keep fit and active. It is claimed that therapists can identify and loosen areas of tightness in the tissues and stop the client from developing injuries. Whilst there are differing opinions on whether this is true or not, there is …
Common Football Injuries
The most common footballing injuries, not surprisingly, tend to affect your lower limbs. From hips to feet, injuries from running, twisting, tackling and jumping are affecting athletes week in, week out, across the country. So how can you avoid the most common injuries and manage to play the whole season? Here are some ideas, if …
How Wounds Heal
Your skin is the largest organ of your body and protects you from bacteria and the outside world. It also helps regulate your body temperature, and lets you feel heat and cold, rough and smooth. It is made up of three layers – The epidermis, the dermis and the hypodermis. When your skin is broken, …
The Hamstrings
The Hamstrings are a group of three muscles located at the back of the thigh. They are: Biceps Femoris,Semitendinosus andSemimembranosus All three Hamstring muscle originate at the Ischial Tuberosity (Sit bone) of the pelvis and wrap around from the back of the knee to attach onto the Tibia and Fibula bones of the lower leg.These …
Types of Scars
There are many different types of scarring that can result when tissues are damaged. All types can benefit from Scarwork™ therapy although results will vary depending on maturity and size of area being treated. Fine line scars – An uncomplicated scar caused by surgery or a minor wound. Immature scars will appear red and slightly …
Swimmers Shoulder
Just as Runners are prone to knee and foot overuse injuries, Swimmers often experience pain in the shoulders. “Swimmers Shoulder” is an umbrella term that can be attributed to any pain in the shoulder area not caused by direct trauma. Swimming puts your shoulder joint through a huge range of motion and this has the …
Frequently Asked Questions about Scarwork™
Who can Scarwork™ help? Anyone who has a scar from an accident or surgery could benefit from this therapy.Our bodies have an amazing ability to heal but sometimes the process does not go smoothly and the end result is not an ideal repair. As the wound heals, different layers of tissue can get stuck together …
Running in the Heat
Now that Summer has begun, we are all hoping for “good” weather. However, after the heatwave of 2018, we need to be prepared for it to be “too good”. When exercising outdoors during the Summer months it pays to be aware of heat – related problems and plan to avoid them. Here are a few …
Groin Strain
A strain in the Adductor muscles of the inner thigh is often called a “Groin Strain”. This type of injury is most common in sports that involve sharp increases in speed or change in direction such as Football, Ice Hockey, Gymnastics and Figure Skating. The main symptom of a groin strain is sudden, sharp pain …
Common complaints about Scars
Many people have scars that cause them no problems at all. However, there are a number of common complaints that I hear from clients who do have issues: Pain, itchiness, tingling, numbness – These are all usually caused by damage to the nerves in the area around the scar. Either the nerves were cut during …
The Mental Impact of Scars
It is a sad fact of life that many people see scars as a disfigurement. They are often associated with “the bad guy” in a film or we try to cover them with heavy make – up, long sleeves or a high collar. In a society obsessed with beauty, this negative attitude can all too …
The Quadriceps Group
The Quadriceps group (commonly known as Quads) comprises of four large muscles in the front of the upper leg. They are: Vastus Lateralis (Outer) Vastus Medialis (Inner) Vastus Intermedius (between) and Rectus Femoris The Vastus muscles originate on the upper Femur (thigh bone) and Rectus Femoris from the front of the Ilium (hip bone). All …
Vitamins
There are many Vitamins and Minerals that our bodies need to stay healthy and active. I do not usually give nutritional advice to my clients but here is a short article covering some facts about Vitamins B, C and D. These particular vitamins are very important in the break down of food to produce energy. …
Bone Health
Our bones play many important roles in the body. They provide our structure, protect our organs, provide an anchor for our muscles and store excess calcium. Although it’s important to build strong and healthy bones during childhood it’s also vital to maintain their health as we age. Low bone mass can be a major risk …
Cramps
A muscle cramp is a sudden and involuntary contraction of one or more of your muscles. Almost everyone will suffer with a cramp at some point and often the cause is not known. Though generally harmless, muscle cramps are very painful and can make it temporarilyimpossible to use the affected muscle. Most muscle cramps develop in the leg muscles, particularly in …
10 Tips to get the most out of your Massage treatment
Allow plenty of time to get to your appointment so you are not rushed and stressed before you start. Be open and honest during the health screening part of your appointment. Ask any questions as you go along. Only undress to your and your therapist’s level of comfort. Many techniques can successfully be done through …
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Aqua Therapy for Back Pain
Most people with back ache are told by health professionals, including myself, to move more. The majority of lower back pain is caused by muscular tension and movement should ease that. But if your back hurts and you are feeling lethargic, a trip to the gym or pounding the streets in trainers is probably the …
Injury prevention for Swimmers
Although swimming is non-load bearing, considered low risk for injury and an excellent sport for all round fitness, overuse injuries can occur due to the repetitive nature of the strokes. Elite swimmers may train for five miles per day and even club swimmers and triathletes will often cover two miles in a session a number …
Carpel Tunnel Syndrome
Carpal tunnel syndrome is a condition in which the median nerve of the arm gets compressed in a narrow tunnel passing through the centre of the wrist. This causes irritation of the nerve leading to tingling, pain and weakness. Typically, this problem affects the thumb, index, and middle fingers. Some people may also experience pain …
How to chose a Therapist
With many different types of massage available and numerous therapists offering their services, how can you decide where to get the best treatment? Here are some tips that may help: First, decide why you want a massage, then research the different types to see what might be suitable for you. Soft Tissue Therapy is a …
Female athletes and the Menopause
When we reach Menopause, usually in our late 40s or early 50s many of our biological processes change and find a new “normal”. This changing process usually takes a few years and affects all women in different ways. Periods cease, of course, muscles will shrink and heart rate drops. Therefore, some of these changes will …
Runners Knee
Runners knee is the common name for Patellofemoral Pain Syndrome which causes pain around and behind the knee cap. It is one of the most common overuse injuries in people who run, hence the name. Patellofemoral pain is most often a result of abnormal mechanics forcing the Patella (knee cap) to bump against the Femur …
Pain as a result of carrying your bag on one shoulder
Many people carry their handbags, backpacks or laptop bags on one shoulder and they tend to have a favourite side to carry it on. Even if the bag is empty and light, the natural slope of the shoulder means that they have to elevate the shoulder blade to prevent the bag from sliding off. This …
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How does Massage ease Pain?
From an early age, we learn that the touch of a hand can ease pain. When a toddler bangs his knee, he’ll instinctively rub the sore spot. Likewise, an office worker with stiff shoulders will probably try to knead out the tension and if an athlete can’t shake the troublesome pain in her calf, she …
Under and Over Pronation
We often hear the terms Over and Under pronation, particularly with respect to running and running shoes, but what do these terms mean? And why are they important? OVERpronation means that your foot excessively rolls in when you land upon it. Your first and second toes, therefore, take most of the weight. Your shoes will …
Why Scars are like Mushrooms
When you see a mushroom emerging from the ground, all you notice is the fruiting body of the fungus. Sometimes they can be tiny, sometimes they group together and sometimes they can be very large and obvious. Regardless of this they all appear to be a relatively confined structure. However, the part you see on …
Why is lack of sleep bad for your health?
Many of us suffer from poor sleep quantity and quality. This is likely to be caused by a number of factors with stress, lack of exercise and using screens late in the day often being blamed. If you wake up feeling tired and irritable and spend most of the day longing for a nap then …
Cycling Injury Prevention
Impact injuries Crashes are an unfortunate part of cycling. Potholes, careless drivers and mis-communication amongst group members can all result in you ending up on the road or in the hedge. If you have fallen heavily, seek medical attention in order to rule out any broken bones or concussion. A helmet could save your life …
Adhesions
Adhesions are fibrous bands, formed in the same way as scar tissue, which inhibit movement between soft tissues. They are often called “knots” and can form in muscles, ligaments or tendons. Sometimes they can form between muscles and nerves which will cause a tingling feeling in arms or legs. Adhesions stop the muscle, ligament or …
Caesarian Section
When you see how many layers of the abdomen are cut in a Caesarian section to get to the baby, we can realise what a major operation it is. No wonder that sometimes the resulting scarring causes tightness, pain and discomfort. https://www.facebook.com/118070154942121/videos/246200439668411/ If your C-section scar is feeling tight or sore and causing you discomfort, …
Gardening
Spring has sprung and many of us will be starting to spend increasing amounts of time in the garden. Some of this time will be spent relaxing but much of it will be hard physical work. Here are a few tips that should help you to avoid too many aches and pains after working in …
Scarwork
Your scars can tell the story of your life but sometimes they are constant reminders especially if they are tight, uncomfortable and affect how your body moves ScarWork is a gentle, non invasive therapy working to release the tension in the scar and surrounding tissue. Scar tissue can become softer and more pliable allowing the …
Frozen Shoulder
Frozen shoulder (Adhesive Capsulitis) is a condition where pain and stiffness develop in the joint to such an extent that the patient finds it difficult to move their arm. This pain and stiffness usually starts gradually, worsens over time and often resolves itself. However, this can take many months. The bones, ligaments and tendons that …
Tennis Elbow
Tennis elbow or lateral epicondylitis is a condition that produces pain on the outside of the elbow and upper forearm. It is particularly noticeable when bending your arm, gripping small objects or twisting your wrist. It is an overuse injury caused by straining the muscles and tendons of your forearm. As the name suggests, Tennis …
Tension Headaches
Tension headaches are the most common form of head ache and many people will experience one at some point in their lives. Teenagers and adults are most likely to suffer with women suffering more than men. Symptoms include a dull head pain with feelings of pressure around the forehead, behind the eyes and in the …
High Heels
High heeled shoes have long been an essential part of smart, fashionable dress. From court shoes at work to sparkly sandals on a night out, many people wear shoes with some kind of heel for large amounts of the day. Apart from aching feet, these un-naturally shaped instruments of torture (ha ha!!!) can have a …
Old Pain 2 Go – Guest Blog by Catherine Evans
What is the difference between new pain and old pain? In simplistic terms, new pain is a way of your body letting you know that something is wrong. Your brain assesses the damage in a very short space of time and through that assessment it creates a sense of pain to bring the severity of …
Sports Injury Prevention
Sports injuries are usually caused in two ways – Impact and Overuse.Impact injuries would come from a fall or tackle whereas Overuse injuries are due to repetitive strain. Overuse injuries are by far the most common in sports people so this article will cover some of the ways that you can help to prevent them. …
Training in the Cold
It’s mid-winter and very cold, particularly when most people have to do their training (morning and evening), so how can you stay safe and still train well? Here are a few tips and things to consider: Anyone with Asthma, Exercise – induced Bronchitis or Raynaud’s syndrome should speak to their doctor before exercising outside during …
Motion is Lotion
I have recently heard the expression “Motion is Lotion”. I take this to mean that the more we move, the better we move. Regular movement avoids stiffening of the joints and ensures that blood flow brings essential nutrients and oxygen to the muscles.Our bodies are not designed to remain motionless for any amount of time …
How does Massage improve Sporting Performance?
Soft tissue therapy and massage has been used for centuries to heal, invigorate and relax the mind and body. In order for our bodies to work efficiently, many complex systems have to work together in a co-ordinated way. Soft tissue therapy can help each of these systems to work optimally, boosting general health and well …
Reflexology – Guest Blog by Wendy Rooke
What is Reflexology? Reflexology is a holistic theory and therapy that treats the feet in order to harmonise the flow of energy in the whole body, and so balancing mind, body and spirit. A reflex is when stimulation of one point on the body brings about a response in another point or area. Reflexology uses …
Stress manifesting as Physical Pain
Stress is the body’s reaction to potentially harmful situations. These can be real or perceived but when we feel threatened, a chemical reaction occurs in our bodies that allows us to act and prevent injury. This reaction is often known as the “fight-or-flight” response. During this time our heart rate increases, breathing quickens, muscles tighten, …
Kinesiology Taping
Developed in Japan in the 1970s, Kinesiology taping (KTape) has now become a common sight at all major sporting events and is gaining popularity amongst non-elite athletes and the general public. It is commonly used to support joints and muscles when athletes are returning from injury or need some added reassurance to compete in an …
Proprioception
Proprioception is the sense of knowing the relative position of ones’ body in space. It is necessary to maintain posture and balance and helps us to co-ordinate movements.The information needed for the brain to know where parts of the body are located without the eyes seeing is provided by proprioceptors. These are located in muscles, …
Text Neck
Text neck is the term used to describe the neck pain and damage sustained from looking down at your mobile phone or tablet too frequently and for too long. The human head weighs about 12 pounds and should be positioned directly above the spine but as the angle of deviation from this position increases, so …
Christmas Shopping Hazards
For most people, the festive season includes a large amount of shopping. This can be for food or presents and can be a hazardous pastime. Here are a few things to consider to help you survive and even enjoy this busy time. Being on your feet all day: Always choose comfortable and supportive shoes before …
Heat or Ice?
When injury strikes or everyday aches and pains need a little attention, it can be hard to decide what action to take. This chart gives a simple explanation about when to use a cool pack or heat pad to help your recovery. If you have any questions, please get in touch.
Training Whilst Injured
Nobody likes to be injured but, unfortunately, it happens to most of us at some time. Overuse injuries are the most common and can sneak up on athletes then suddenly “go”. Often injuries can mean a few weeks when you are unable to follow your usual training routine but that does not mean that you …
Why are Rest Days important?
When we exercise and ask our muscles to do more work than they are used to, the microscopic fibers inside them tear apart. This “Microtrauma” is perfectly natural and is what enables us to grow stronger. When the muscle fibers are repaired by the body, they are built bigger and stronger so as not to …
Massage and Mental Health
Massage therapy of all types is becoming a popular treatment for the relief of sports injuries, muscle soreness and everyday aches and pains. However, its’ benefits are more than just physical: it is also an effective way to alleviate stress, depression and anxiety. The usual treatment for many mental illnesses typically includes taking an assortment …
What to expect from “Sports” Massage or Soft Tissue Therapy
Sports Massage can also be known as Deep Tissue or Remedial Massage and in Soft Tissue Therapy additional techniques can be used including assisted stretching, remedial exercises and lifestyle advice. This type of massage can help anyone with everyday aches and pains from office work, manual labour, driving or postural issues. For athletes it can …
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Types of Massage
There are so many different types of massage practiced in the U.K. and a vast array of therapists offering their services that the whole idea of “getting a massage” to help you feel better may be a little daunting. Here is a short summary of TEN common styles that you may come across. Soft Tissue …
Air Travel and Deep Vein Thrombosis
What Is Deep Vein Thrombosis? Deep vein thrombosis or DVT, occurs when a blood clot forms in a major vein of the body. This occurs most often in the lower legs and can develop as a result of sitting still for long periods of time. Several factors make DVT more of a threat for those …
Are you a Corporate Athlete?
Our modern corporate life means that many of us struggle to achieve a healthy work : life balance… Let alone a work : training : life balance! Whatever type of athlete you are, when also holding down a full-time job, there are a number of challenges facing you both physical and logistically, which many of …
Skin Cancer
Following on from my MASCED (Melanoma and Skin Cancer Early Detection) accreditation, I would like to share the following facts about skin cancer with you all. Skin Cancer is the UKs most common cancer and incident rates are growing faster than any other cancer. Nearly all skin cancers are caused by over exposure to the …
Training whilst travelling
Many of you will be approaching a holiday period or some time out of your usual routine over the next few weeks. Travelling, either for business or pleasure, can play havoc with your training programme if you let it. Here are some tips that may be useful: 1. Plan ahead. If you know when and …
Foam Rolling
Foam Rolling has become very popular as a form of Self massage, but what does it actually do and is it worth it? As discussed in a previous post, Fascia is a layer of connective tissue under the skin that envelopes all our muscles and organs connecting every part of our body together. The fascia …
Iliotibial Band (ITB) Tightness
Iliotibial Band Syndrome (ITBS) is one of the most common causes of ‘Runners Knee’ and accounts for up to a quarter of overuse injuries in runners. The ITB is a thick fibrous band of fascia which originates from the Tensor Fascia Latae (front of hip) and Gluteus Maximus (buttock) muscles of the pelvis, travels over …
Piriformis Syndrome
The Piriformis muscle is located in the buttocks, beneath the Gluteus Maximus . It runs diagonally from the Sacrum (base of spine) to the top of the Femur (thigh bone) and rotates the hip outwards. It is used to stabilise the hip during walking, running, cycling and climbing so is a very important muscle to …
Fascia
Fascia is a dense sheet of irregular connective tissue that supports and surrounds all muscles and organs of the body. This means that everything is connected together. Fascia is made up of a polysaccharide complex called ground substance which is contained within a matrix of elastin and collagen fibres. The proportion and distribution of these …
Osteoarthritis
Osteoarthritis is a degenerative joint disease where cartilage gradually thins and becomes rough. The loss of this protective cushion between bone ends can cause them to rub together and results in joint damage. The joints become swollen and painful and over time new osseous tissue is deposited on the bone ends in an attempt by …
Pre and Post event Massage
With a number of Marathons coming up in the next few weeks and the Triathlon season about to start, here is some information about what you should expect from a pre or post event treatment. Soft tissue therapy and massage has been used for centuries to heal, invigorate and relax the mind and body. In …
Shin Splints
Also known as Medial Tibial Stress Syndrome (M.T.T.S), “Shin Splints” is a catch – all term for pain felt in the lower leg along the Tibia or shin bone. This injury is common in Runners, Tennis players and Dancers and is classed as an overuse injury. Common causes of shin splints: There can be a …
Stress Fractures
A stress fracture is a series of microscopic fissures or severe bruising within the bone. It causes localised pain at the fracture site which may increase during exercise and subside during rest periods. Other symptoms may include swelling, tenderness to touch and visible bruising. In healthy adults, stress fractures usually result from repeated strenuous activity …
Plantar Fasciitis
The plantar fascia is a thick strap of connective tissue that runs from the ball of the foot to the heel. It supports the foot arch and gives us the spring in our step. Plantar Faciitis is an over use injury of this tissue and causes pain in the heel which sometimes radiates out along …
Things to know before getting a SPORTS MASSAGE
Although the benefits of massage to both sporty and non-sporty people are numerous and well known –Release of tension in muscles, Improved blood flow, Increased flexibility, Lower blood pressure, Reduced risk of injury and Improved sleep. There are certain things to consider before booking an appointment. 1. If you are new to massage, book your …
Delayed Onset Muscle Soreness (DOMS)
D.O.M.S. is the soreness we feel in our muscles a day or two after a high intensity workout that our body is not yet used it. All athletes can be affected, from beginners to elite. The micro-trauma suffered by the muscle fibres during exercise causes this soreness as the body repairs itself and builds stronger …
Why is sitting for long periods bad for you?
Lower back pain is very common with office workers and drivers. Sitting all day will lead to the lower abdominal muscles becoming lazy as they do not need to support the torso. This makes them weak and inefficient. When standing, the weak Rectus Abdominis (6 pack muscle) is unable to maintain the correct position of …
Ligament Sprain
Ligaments are a connective tissue made from collagen fibres and they attach bone to bone at joints. Ligaments help to stabilise the joint and can become damaged if the joint is forced beyond its’ usual range of motion. An example of a commonly damaged ligament is the Anterior Cruciate Ligament of the knee. Sprains of …
Muscle or Tendon Strain
A muscle can be strained when some or all of its’ fibres cannot cope with the demands being placed on them. This strain can occur in the muscle belly, where the tendon attaches to the bone or (most commonly) at the musculotendinous junction. Strains are more common in bi-axial muscles that span two joints e.g. …
What is the P.R.I.C.E protocol?
During the acute inflammation stage of a soft tissue injury (24 to 48 hours), I would recommend the P.R.I.C.E. or P.OL.I.C.E. procedures: Protect – The damaged area should be protected from further injury, bacteria and from further movement. The aim is to prevent undue stress that may hinder the healing process or cause further damage. …