Runner’s Knee - Runners Knee is the common and broad term to describe any one of the several conditions which affects the muscles around your patella (knee). It it called Runner’s Knee as in the majority of cases it does affect runners - it can affect anyone from beginners to advanced runners.
There is no doubt that the human body can be very resilient. Short of regenerating new limbs, our bodies are capable of recovering from large amounts of damage, including broken bones. With this in mind, many people are happy to let nature take it’s course following an injury, thinking that seeing a physiotherapist will only act to speed up already healing tissues.
Shin splints is the name given to pain in the shin or front of the lower leg, which is usually caused by exercising. Shin splints are caused from the overuse and stress on your lower legs – Anything that involves running can trigger them. People who participate in high impact sports or anything that involves intense running are more prone to the injury due to the added pressure on their legs.
Tennis elbow is the term given to the pain around the outside of the elbow. Its medical term is lateral epicondylitis. Although this injury is very common within tennis players, it isn’t always caused by playing tennis.
Are you frustrated by an ongoing tendon injury? Do you want to optimise your rehabilitation process? The good news is you can, tailoring your diet can actually aid your recovery time.
In the last newsletter Fran discussed how eating certain foods, in the right amounts and at specific times can help speed up the recovery time of muscle tears. The same approach can be also applied to tendon injuries.
Wouldn’t it be great if there was something you could do which would complement your physio programme, helping to speed up the process of recovery? The good news is there is, your diet.
What you eat, when and how much is an important but often overlooked part of the rehab process. Research has shown that a good nutrition programme can help the rate at which tendons and muscles repair, positively influence the inflammation process and minimise the rate of muscle mass loss during the rest and recovery period.
We all know that over the last few decades, with the invention of machinery and modern day technology our lives are easier. We have as a society become more sedentary. The average Brit sits around 9.5 hours a day, then another 7 – 8 hours sleeping, our bodies are only active for around 7.5 hours a day. How do we make sure we incorporate more exercise in to our lives? Here are some guidelines to assist you:
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BarMob are one of the UK's largest and most active Calisthenics and Street workout teams. We base the foundation of what we do primarily on Bodyweight training. We are lucky to have The Physio Rooms in partnership with us. They help us in maintaining what we do and performing, competing and teaching all year round.
Mike and Hove Physio team help us to be at our optimum and in turn this helps us to teach others learning the discipline the importance of good technique and the benefits of looking after yourself when training this sport. Through our partnership we are provided with; in clinic support with treatments of massage, manipulation and taping for our various aches and pains. Mike follows this up with analysis of technique and strength and conditioning programs to help us manage injuries and reach peak performance for events throughout the year.
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Mike played a key roll recently when the BarMob took Sweden by storm at the Fitnessfestivalen in Stockholm! Mike worked closely with our athletes to ensure peak condition before the event. Paul took 1st in the men's and we got a 1-2 in the women's with Paula taking 1st and Tori 2nd! We couldn't have asked for a better result! Big respect and congratulations to all the other athletes, and a massive thanks to Mike and The Physio Rooms team for all their help and support.
#clashofthebarz #fitnessfestivalen #stockholm
By Tori Beaumont (Queen of the BARS)
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Some people will spend most of their lives on a constant diet. Why can some people lose weight, what appears to be effortless? Yet others find that it is a real battle and nothing appears to work? The common mistakes people make when trying to lose weight:
• They have not fully committed to losing weight (they are giving it a half-hearted attempt) • You try a new ‘fad’ diet that some celebrity is endorsing and you’re not losing weight (no body is the same, therefore what works for one may not necessarily work for another) • Goal setting – give yourself a realistic, sustainable goal is to lose a steady 1 – 2 lbs a week, rather than in 4 weeks I want to lose 1 stone • Are you accountable for what you are eating and drinking – keep a food & drink diary • Remove any temptation from your reach or sight • Unorganised shopping – buy the majority of the shopping once a week, plan your meals and only buy the foods you require • Ask support – tell friends, family & colleagues you are trying to lose weight and they can support you, some may even decide to join you • Drink enough water – if you are not drinking enough and become a little dehydrated thirst can be mistaken for hunger • You can’t control your portion sizes or have a 2nd helping – use a smaller plate and remove the option of a 2nd helping
So what can you do to help lose weight and keep it off?
As a personal trainer and exercise instructor Our team encourages clients to:
1. Take a photo of themselves 2. Track what they are eating, you can use apps like MyFitnessPal 3. Weigh themselves weekly (though this can be demoralising if you have plateaued – keep going) 4. Measure themselves – often you may not lose weight but the inches are dropping off 5. Drink plenty of water 6. Make meals from scratch 7. Remove sugar from their diet 8. Exercise – as it helps with calorie deficit. Although the main benefit is you feel better within yourself and your health starts to improve along with fitness 9. Become more active – use an activity tracker to encourage you to walk more, it’s free and you can fit it in to your everyday life. Aim for a minimum 10,000 steps 10. Eat more vegetables and no more than 2 pieces of fruit a day (fruit still contains sugar) 11. Add variety to your life – try new things, different food, recipes and exercise to avoid boredom setting in 12. Ask for help – if you feel you can’t do it alone seek the help of a professional whether you go to a slimming club, join a gym, hire a personal trainer, they are all there to guide you and give you support
If you have struggled with your weight and want to now lose it for the long term I will soon be running classes to help you - we will exercise, have a weekly weigh in, provide ideas on food choices, write food diaries and encourage you along the way.
Get in touch to find out about the 12 week challenge sjpfitness@gmail.com.
Here at Hove Physio we pride ourselves on being experts in the field of tendon injuries and rehabilitation. We work tirelessly to keep ourselves at the forefront of the latest evidence based research findings. This enables us to give our patients the best possible advice at each stage of recovery and to optimise their rehab throughout.
Our patients are in the lucky position to have access to one of the UK's leading physiotherapists in Tendinopathy. Tom Goom aka 'The Running Physio' lectures across the UK and internationally, sharing his vast knowledge with other physiotherapists and health professionals. Tom has recently published a research article on Proximal Hamstring Tendinopathy. He worked closely with other world leaders in the area of tendon rehab to bring us a comprehensive rehab protocol for this challenging injury.
Tom has also written for Runner's World, Running Fitness, Cycling Weekly and a host of online sports websites. Along side Tom's work in research we get to see him apply his knowledge daily in clinic. He was recently asked to provide a specialist consulting service with the current world 10,000m and 5,000m world record holder Kenenisa Bekele. Tom sees a variety of sports men and women of all levels from novice runners to elite athletes who compete internationally.
As Clinical Lead at Hove Physio Tom shares his knowledge with the rest of team during our regular CPD sessions in order to provide the best possible service and help each patient recover as quickly as possible.
If you have a tendon injury and you would like our expert advice to help you recover then please get in touch today on 01273 667826 or email admin@hovephysio.com.
Kinesiology tape and sports tape is a thin, stretchy, elastic cotton strip with an acrylic adhesive and it is almost identical to human skin in both thickness and elasticity. In this article we discus the methods used in taping. There is a vast array of taping methods available today, of which many can be used for problems with different anatomical locations. The exact application of each technique may be different depending on the reasoning process of the person who applied the tape. Because of the scant scientific evidence on this area and because each individual is different, there is no truly 'correct' method of applying tape, as each patient has a different problem.
If the tape is being applied by a chartered Physiotherapist then a thorough examination of the problem would have been undertaken, with the clinician then applying the tape with the aim of limiting unwanted movement at a joint or offloading specific anatomical structures where a weakness has been identified. Because there are a huge number of structures that could require support there is no single definitive taping technique. Therefore working with a Physiotherapist who can accurately diagnose and identify structures that might be a potential source of pain is key. Appropriate taping techniques can only be applied with this knowledge.
Literature describes taping in the treatment and prevention of several musculoskeletal conditions such as ankle sprains, patellofemoral pain, wrist sprains and shoulder injuries. Research methods include randomised controlled trials, retrospective and prospective cohort studies, biomechanical lab base studies and correlational epidemiological studies. The scientific evidence for the effectiveness of taping for these problems is mixed, but the clinical use of taping techniques is widespread. The ankle is the most commonly taped joint in football.
The type of taping technique and the choice of material used is largely based on the athletes preference, with this decision largely based on custom, superstition and comfort (both physical and mental). Ankle tape is also appropriate following acute ankle sprain. As well as immobilisation, a compression bandage can help to limit swelling. In the recent study by Barton et al 2105 BJSM physiotherapists advocated taping as a major component of the management of anterior knee pain. It was found that a combination of taping, manual therapy, appropriate exercise prescription, gait analysis had the most improved results for patients with anterior knee pain.
Here at the Physio Rooms we follow all methods of taping and where necessary are advocates of its usage. If you have any questions on taping or are experiencing a pain which could be alleviated by taping then please dont hesitate to contact us on 01273 667826 and we would be happy to share our knowledge.
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The anterior cruciate ligament (ACL) is a strong ligament which runs diagonally through the middle of the knee. It prevents the femur (thigh bone) from sliding out in front of the tibia (shin bone) and gives rotational stability to the knee.
The ACL is one of the most common knee injuries that occur in sport. Most ACL injuries occur during non-contact running, jumping, and landing tasks with inadequate neuromuscular control of the lower limb. That is when you slow down very quickly, change direction rapidly, or land incorrectly from a jump. This is commonly due to decreased knee flexion (knee bend), increased knee valgus (knee collapsing in), and internal rotation at the hip during landing and cutting movements. It can also happen through direct contact or collisions such as a football tackle.
Horsley (2015) outlines the risk factors that influence the alignment through the lower limb:
Weak muscles: gluteals, quadriceps, foot supinators
Over recruitment: hamstrings, hip adductors, trunk flexors
Decreased proprioception (joint position sense)
Reduced dorsiflexion of the ankle
Reduced tibial internal rotation
Usually you will know if you have injured your ACL as you may hear a ‘popping’ sensation in the knee. You may also feel the knee ‘give way.’ There is often severe pain and inability to continue with sporting activity, the patient is often unable to weight bear. Swelling begins quite quickly within a few hours as the ACL has an abundant blood supply.
There are different severities of ACL tear ranging from a grade one tear (the ligament is mildly damaged but is still able to keep the knee joint stable) to a grade three tear (the ligament has been snapped in two and the knee joint is unstable).
Treatment for an ACL tear will depend on the severity of the damage to the ligament and the patient’s individual needs. For example the young athlete involved in agility sports will most likely require surgery to return safely to sports, versus the less active individual that could be managed with non-surgical intervention.
Surgical treatment involves removing the ACL and replacing it with a graft (often a section from the patella tendon or hamstring) which is then screwed in from the femur to the tibia to replicate a new ligament. Rehabilitation from surgery is vital for return to sports and daily activity. A physical therapy programme will focus on regaining knee strength, movement, and stability. It usually takes 6 months to a year to make a full recovery from ACL reconstruction; however this is very dependent on the individual and how closely you follow the programme and advice from your therapist.
If you are suffering with knee pain or want to know more about the treatment for ACL injuries please get in touch with one of our highly trained Physiotherapists or contact us on 01273 667826 at one of our clinics.
It is the peak of the tennis season, the French Open finals have been played and Wimbledon is round the corner - now is the perfect time to highlight some of the work we do with some of Sussex's top ranked tennis players. With that in mind we asked long time college and ITF professional tennis player Keelan Oakley to share his experiences working with Hove Physio team. Keelan is an ITF professional tennis player, with a career high ranking of 997. He currently tours the ITF circuit playing challenger events across Germany, Egypt, Cyprus, Great Britain and many other international venues. Keelan is coached by Barry Fulcher (@BF_Tentrade) out of Preston Lawn Tennis Club who has recently achieved number 1 ranking in men's over 35 tennis. Keelan also works closely with Brendan Hayes (@theconditioning) and has a long term working relationship with the Hove Physio team, namely clinical lead Tom Goom.
In Keelan's own words...
"Throughout the 2102 season I struggled with low back pain. This pain gradually got worse with symptoms spreading to my left leg. By the end of the year I was having difficulty walking. After a MRI it was discovered that I had severe intervertebral disc damage that would require surgery. In Feb 2013 I had back surgery on a disc bulge L4/L5, the surgeon predicted it would be a few months or so at least before I would be back on court even to do the absolute basics of hitting for a light hour with minimum movement.
At that time I was having physio twice a week and we managed to halve the recovery time and I was back on court in about 4/5 weeks. This was great as I was able to prepare well for a summer of competing and I reached a career high ranking of 997 ATP in the next 6 months.
Unfortunately I had another flare up at a tournament in Cyprus. It didn't require surgery but I was out for another 9 months. During the 9 months I had physio once a week and could do some really limited stuff on court and bits in the gym. Tom had the idea of getting my 'team' together (physio Tom, Fitness trainer Brendan, coach Barry) so we could all discuss the best way of getting me back on court as soon as possible.
This really helped speed up my recovery as everybody was working towards the same goals, we covered everything from what Tom and Brendan would be doing with me (a lot of hamstring work!!) and a detailed breaking down of my footwork and technique to find a way to prevent a complete blow out whilst in competition. This involved extensive video analysis of my technique. Going back to basics with footwork drills and agility. We built strength and control through gym sessions.
On court we worked endlessly to build new movement patterns, it really felt like I was learning to play tennis all over again which in essence is what we were trying to achieve to prevent further break downs. We would (and still do) meet every 2/3 months to keep on top of my programme and see if there are any ways we can improve it and so far so good! A few exercises from Tom and a massage once a week, enjoying IP sessions a lot more than rehab!!"
If you are suffering with a sports injury and getting frustrated missing out on the activity you love, then Hove Physio are here to help. For any advice or to book an appointment please contact us at one of our clinics.
Our lifestyles have changed dramatically in the past thirty to forty years. We are spending more and more time sitting down at computers or mobile devices, watching television and driving and this means we are seeing neck pain becoming increasingly more common. Neck pain has now joined lower back pain as one of the two most common pain locations in the body. Acute neck pain (pain that manifests abruptly) generally has little to do with this change in our society, but can be caused by sudden jerky movements of the head and neck, or by trauma injuries from sporting accidents and falls.
Whiplash occurs when the head is suddenly moved backwards and forwards, causing the muscles and ligaments of the neck to strain and in some cases tear. Whiplash is commonly experienced in rear-end car collisions and can produce pain and aching to the neck and back, referred pain to the shoulders and often headaches.
Simple neck pain implies pain that arises due to relatively minor problems with the muscles, ligaments joints and nervous systems of the neck. Simple neck pain can come on after a minor injury or sprain but in many cases no injury can be identified. It can arise after something as simple as sleeping badly in bed at night. This type of pain comes about because the sprained tissue becomes irritated and sometimes inflamed which causes pain signals to be sent to the spinal cord.
However, most neck pain that is not caused by whiplash or trauma and has a postural component as part of the underlying problem. Sitting in front of a computer for long periods with static seating frequently leads to muscular, joint and neural pain in the neck, back and shoulders.
It is estimated that 45% of the working population is affected by neck pain. Therefore it is very important to understand the different aspects of poor posture that contribute to this type of pain in order to prevent and manage it.
A common cause of postural neck pain is the forward head and shoulder posture. This occurs when the neck slants forward, placing the head in front of the shoulders (this can be observed while working at a computer, laptop, ipad, iphone etc.) This position places undue stress on the vertebrae of the lower neck. The muscles of the upper back are also continually overworked to counter-balance the pull of gravity on the forward head. Forward shoulders and a rounded upper back with increased extension of the cervical spine often accompanies this position. This leads to very tight pectoral muscles and causes a lot of tension between the shoulders as well as contributing to the neck pain.
Physiotherapy assessment and treatments such as manual therapies, massage and stretching can help ease symptoms. Postural re-education is key. A patient specific exercise program to help mobilise and strengthen the back, neck and shoulders in order to pull the shoulders back into a neutral position, can alleviate some of this tension and pain. Stretching before and at intervals during the working day can also do wonders for tight, tired muscles.
Another way to minimise the risk of developing postural neck pain, or to manage it if you already suffer from it, is to adjust your workspace around you so that you can work comfortably.
Desk
Most desks have a fixed height; therefore it is important to ensure you have an adjustable height chair so that your arms can operate the keyboard comfortably
Chair
Always sit as far back as possible in the seat so that your lower back is well supported
The back of the chair should be high to support the middle back
Your chair height should let you type with your forearms placed horizontally on the keyboard
Try to keep your feet flat on the ground, if your feet dangle off the ground when you’re sitting fully back in the chair, using a foot rest is a good idea
Keyboard
Pull up close to your keyboard
Position it directly in front of your body
Wrist rests can help maintain a neutral wrist position when you are taking a break from typing but are not recommended for use during typing as typing in this position may cause carpal syndrome in the wrist
If you are suffering with neck, shoulder or upper back pain please get in touch with one of our highly trained Physiotherapists or contact us on 01273 667826 at one of our clinics.
As we are well into the excitement of the RBS 6 nations, you can see the gruelling nature of the sport and how these athletes need to do more than just strength and conditioning to stay injury free and match fit. Georgie our Pilates Teacher talks about her experiences with the sport. "I’ve been working with Harlequins Rugby team for the last 18 months doing one to one Pilates on the reformer with the players. The reformer is a versatile piece of Pilates equipment that has springs which you add for resistance. It is used to strengthen the core, work the body uniformly, and increase flexibility and mobility.
There are many professional rugby clubs that have also jumped on the band waggon of Pilates and have it as an integral part of the players fitness program. At Harlequins we have key players that are on my list for a session each week; those that are slightly older and really benefit from the mobility side of the session, key players that are in the starting 15 that the coaches want match fit week on week out, and those that have long term injuries that really benefit from the low impact and specific rehab strengthening exercises.
Pilates offers a completely different element to the rugby players overall program. It gets the players away from the high level, high impact muscle activation used at the gym or in their fitness session, and gets them tapping into a new side of training their bodies working more holistically, and at a lower level to reintroduce neuromuscular training patterns and activating weakened areas from injury back to where they should be. As you tend to feel so good after coming away from a session on the reformer you can imagine how popular Pilates has become at the club."
So for those of you out there unsure or nervous to give it a go the Pilates Reformer is a truly versatile piece of equipment for any age and gender and after a few sessions you’ll be hooked! As if you need convincing here is a few words from Danny Care who plays for England and is the Captain of Harlequins Rugby Team:
"Georgie has been vital for me in ensuring I am fit and ready to go for every training session and more importantly every match. I often turn up to training sore with a tight back but with Georgie's help and guidance through Pilates she ensures I am in great shape to train. She is incredibly professional and a joy to work with."
To find out more about Pilates please contact Georgie our Pilates Teacher. Alternatively for any help or advice or to book an appointment please contact us at one of our clinics.
Sometimes back pain causes pain in the legs which doctors often refer to as ‘Sciatica’ because the sciatic nerve, which runs down the back of the leg, is most commonly involved. Pain can actually be felt in the buttock, back of the thigh, calf or into the foot. There is nothing wrong with the leg itself, but the pain is caused from an injury on the spine irritating the nerve. These symptoms are often described as referred pain. You may also experience numbness or pins and needles in the legs and feet. Do I have Sciatica?
Your physiotherapist can perform certain clinical tests to give an indication as to whether symptoms in your leg are coming from your back (referred pain) and whether the is nerve root irritation (radiculopathy /radicular pain) which along with your clinical history might also point to a more specific problem. If your physiotherapist thinks there is a specific structural problem they may refer to your doctor accordingly, but this is very rare.
Why am I getting pain?
Your back is made up of 24 bones known as vertebra sitting one on top of the other. Where each vertebra meets another 3 joints are formed that include: 2 bony (facet) joints at the back and a soft inter-vertebral joint formed by the discs at the front of the spine. The discs act as shock absorbers and the facet joints control movement of the spine. At each joint there are also ligaments and muscles that attach to the vertebrae to control and assist the movement of the spine.
What can help?
Physiotherapy!
A physiotherapy assessment can identify reasons why your pain is persisting and ease your pain. Your physiotherapist may choose to perform massage, spinal mobilisation or manipulationand show you some pain relieving exercises. Whether you have stiffness, weakness or instability, these exercises and treatments will help you return to your normal activities sooner. You may also gain a better understanding of what causes your pain and how to prevent the frequency of future episodes and manage them independently, if they do occur. If you find symptoms are persisting and you are not returning to normal activities, to reduce pain and improve your function your physiotherapist may develop more specific conditioning exercises for you based on your presentation.
Medication
Over-the-counter pain medication like paracetamol and ibuprofen are very effective for initial pain symptoms. Don’t wait until you have severe pain before you take pain medication. If the pain is limiting your ability to move and exercise it could also affect the time it takes for you to recover. If you have any other medical conditions you should always consult your doctor before taking any pain medication.
Exercise
Your physiotherapist can also guide you on the most effective way to ease stiffness and pain. Exercise is important as your pain eases for improving muscular control, strength and stamina, general fitness, flexibility and improving your mood. If pain persists, the lack of normal movement can cause muscle to become idle and make it more likely that you could reinjure your back again in the future. So it’s important that you don’t rest for too long and you do as many of your normal activities as possible. If you are in so much pain that you need prolonged bed rest try to make sure that you gently move your back as pain will allow.
Do I need to see the doctor?
If you are in severe pain or prolonged pain that doesn’t resolve after 4-6 weeks then you may need to see a doctor. Also if you notice weakness of the muscles in your leg, especially if you can’t pull your foot up towards you, you should see a doctor. You should also seek medical advice immediately if you lose control of your bladder or bowel function or you have numbness or pins and needles in both legs.
(Sources are available on request)
If you are suffering from any of these symptoms or you think you might have Sciatica please get in touch with Guy one of our senior, highly trained Physiotherapists or contact us on 01273 667826 at one of our clinics.
We are proud to have our Portslade Clinic inside Underground Gym, a performance led gym. They have very unique facilities and offer combat classes which are showing an increase in their popularity worldwide. Read on to see what they have to offer: "We are proud to say that Underground Gym is not only Brighton's largest Strength and Functional Gym but also the home for some of the South Coast’s finest combat instructors who will make you feel welcome from the moment you walk onto the mats. At Underground Gym we cater for all levels of ability. In the first session you will be shown correct techniques and how to progress further within your chosen class. If you find training by yourself a chore, a Combat class could be for you. Research shows that people who train in a class environment actually reach their goals quicker than regular Gym users. We put this down to making fitness fun, and at the Underground Gym we have a real mix of members who all help push each other in every session.
Come and learn a new skill, meet friends, have fun, and burn a truckload of calories in Brighton's premier fitness facility."
Meet the Instructors and their classes:
John Hathaway – MMA
Taught by UFC fighter John ‘The Hitman’ Hathaway. John breaks down what has given him a 6-1 record in the UFC and a 17-2 record overall – Johns focuses on Wrestling, Submissions and Ground & Pound.
Jack Magee - Submission Grappling
This class is taught by BJJ Black Belt Jack Magee who combines the exercises and drills used by professional fighters and blends them into a fun session that will give you great confidence in ground fighting.
Danny Zaharan - K1 - Kickboxing
Danny’s class involves low kicks, knees, and involves a strong Muay Thai Boxing influence. This is great class for anyone who wants learn the art of stand up fighting.
We are very pleased to be joining in with Underground Gym's charity open day on 20 and 21 February 2016, we will be available for Free Physiotherapy Drop Ins on the Saturday. These short sessions are free of charge and a great opportunity to discuss any aches or pains that you are experiencing. We will then be able to advise what would work best for you; maybe some hands on treatment, or an exercise prescription to get you out of your current injury. If you've had a niggle that you have been trying to ignore here is a chance to get it looked at! So if you are interested in checking out Underground Gym pop along on the open day and enter your name into our prize draw where you could win yourselves a free sports massage with one of the team!
Our top tips for marathon and half marathon training:
1. Avoid training error – 80% of all running injuries are caused by training error. At The Physio Rooms we encounter this on a daily basis. Some simple guidelines to follow are: make sure increases in training volume are GRADUAL. A 10% increase in total mileage per week is best. Mix intensities – 80% low intensity running to 20% high intensity hill work or sprints. Your long slow runs must be slow, the plan with these runs is to build endurance, it’s about time on your feet not the speed at which you run. Implement a step up step back training program. This involves increasing mileage for three weeks and decreasing on the fourth week. Plan each run, they should have a different objective to ensure variety in your weekly training schedule.
2. Strengthen and conditioning – a recent study has shown that implementing a basic strengthen and condition program decreased injures in runners up to 50%. Strengthening the body’s muscles and tendons enables us to cope with the stress and loads of endurance running better. At The Physio Rooms we have also noticed that our athletes who follow our strengthen and condition programs see big improvements in overall performance with many achieving personal bests in their events.
3. Running shoes and equipment – some recent trends have suggested that using a minimal shoe and running on the forefoot works best. As a general population almost 98% of us naturally heal strike. At The Physio Rooms we have seen a big increase in the number of injuries presenting in clinic due to a sudden change in running style. The most important piece of a advice to follow when buying new running shoes is that new shoes should feel comfortable to run in. Try and spend some time running in them before you buy. Most shops have treadmills these days. We recommend Nick Rivett for all your running equipment needs.
4. Nutrition – science suggests that you should fuel your muscles and liver before your train or run the big event. Try fuelling your body with approximately 250/300 calories about 1-1.5 hours before you run. Eating too close to a run can cause cramp and not eating enough could lead to a lack of energy. A basic rule of thumb for longer runs is that we need about 100 calories after the first hour and approximately 100 calories every 45 minutes after that.
5. Hydration – pre run try to drink about 500ml of water 2 hours before and then just before approximately 150ml. During the event try and drink about 200ml every 20 minutes. It’s important to remember here that the stomach can only empty 800-1000ml of fluid every hour and running on a very full stomach can be very unpleasant.
Download our handy injury prevention cheat sheet here:
PDF version
JPG version
For any help or advice or to book an appointment please contact us at one of our clinics.
The Australian Open is fast approaching and whilst we’ve been relaxing and eating mince pies, the tennis professionals have been hard at work. The period at the end of the year is known as the off season or pre-season on the tennis pro’s calendar. This time allows the players some rest from the tennis court to recharge both physically and mentally, before getting back into training in order to be in the best shape possible for the long competition season ahead.
During the off season it is common for players to ‘cross-train’ and train in other sports to maintain and improve their fitness. Popular sports for cross-training include swimming, cycling, running and boxing, as well as continuing their strength work in the gym.
Cross-training will continue to improve important aspects of the players’ fitness such as muscular endurance, strength, agility and speed but without the repetitive movements of being on a tennis court. The off season also allows players to work on weaknesses or small details that can make a huge difference to their game.
This pre-season, the women’s world number 22, Victoria Azarenka has been focusing on correcting her footwork and agility after a long standing foot injury. These small changes may make a big difference to her speed and change of direction around the court in the approaching season.
So, as a recreational or club player how can this benefit your game? This article recognises that tennis professionals use other sports as a means of maintaining and improving their fitness which will carry over onto the tennis court. Tennis is very repetitive and adding other training such as some specific strength work in the gym can make a big difference to performance on court as well as reducing the risk of injury.
To find out more about the benefits of cross training and how this can help you on the court, please contact Kate one of our Physiotherapists.
Alternatively for any help or advice or to book an appointment please contact us at one of our clinics.
So you’ve signed up for a marathon; sourced a program, bought new trainers, are thinking of training soon but have you thought of your conditioning? Pilates may not be the obvious choice for runners when planning their cross training but here’s why it should be: Running is a highly repetitive movement and if there are imbalances in the body it often leads to injuries as the mileage starts to increase. For efficiency and speed, runners need to eliminate any unnecessary sideways or up and down movements. Their bodies need to be able to smoothly rotate with each stride which requires balance and mobility as well as trunk and pelvic stability. All too often many runners suffer tight hamstrings, quads and IT bands and can pick up knee, hip and lower back injuries. These muscle imbalances then create strains and tension throughout the body. Which if not looked after properly can result in having to take time off from running to strengthen the areas of weakness.
"Pilates develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind and elevates the spirit." - Joseph H. Pilates.
Pilates works on pelvic stability to help any unwanted collapse of the hip and improve short foot contact times on the ground. The breathing helps to teach more effective breath patterns essential for maintaining good a running pace. It is also a great source of strength training particularly on the reformer where you can do squats and lunges with resistance.
A Marathon/Reformer Case Study with Georgie our Pilates Teacher & Physiotherapist
In April 2014 Georgie completed the Brighton marathon in 3:58. Previously she would have been in the gym lifting heavy weights as part of her program, but she decided to ditch the gym and instead spend time on the Reformer and use Pilates for her cross training.
Overall how has Pilates helped and been included in your training? Pilates has been fantastic throughout my training, I have used sessions both for strength and flexibility. After the long Sunday runs it was great to jump on the studio equipment and get my body stretched out in ways I couldn’t do myself. I’ve also used the apparatus as a strength and conditioning session, creating a mini circuit with squats, lunges, upper body, and core.
Do you think Pilates has helped you limit your injury risk? Massively so! What Pilates brings to you more than anything else is body awareness. Through my Pilates practice I soon noticed where my weaknesses were and then worked hard to correct them. It meant that when a niggle came up in my knee, foot, back etc, I could focus on strengthening that area and maintain good movement to keep me on track and avoid injury.
Has Pilates helped with recovery after your training sessions? Yes hugely so. It has been invaluable knowing how to properly stretch out the body. I had kept quite a strict routine of coming home, having ice bath, and doing some gently stretches and mobility.
"You can tell the power of Pilates and its brilliance as the next day I am walking normally and not hobbling about in pain!"
To find out more about how Pilates and the Reformer can help your Marathon training and running programme please contact Georgie our Pilates Teacher.
Alternatively for any help or advice or to book an appointment please contact us at one of our clinics.
What is Sports Massage? Sports massage is a deep tissue massage that includes a variety of techniques including the stretching, compression, frictioning and trigger pointing of the muscles. It has a number of physical, physiological and psychological effects.
The Benefits of Sports Massage
Sports massage can help to prevent injuries and loss of mobility, restoring balance to the musculoskeletal system of the body.
Here at The Physio Rooms Brighton we are in the privileged position to have one of the UK's leading specialists in running and Gait analysis, expert physiotherapist Tom Goom. Tom has been part of The Physio Rooms family for over four years. In that time he has created one of the top running information web sites www.running-physio.com. He is also a multi published author with features in Running Fitness, Mens Running UK and Marathon Running. He is currently putting the finishing touches to a research paper on proximal hamstring tendinopathy which he is hoping to have published later this year.
Low back pain (LBP) has a high incidence rate and will effect 20% of the adult population each year. Over 40% of people will at some stage in their lives suffer with LBP. Pain will commonly occur from the bottom of the rib cage down to the top of the buttock and gluteal region. Pain can also frequently radiate into the lower limbs. There can be several structures that can cause pain including: muscles, nerves, discs, joints, and other connective tissues.
A key issue in the treatment of low back pain is identifying the cause of the individual’s pain and implementing an appropriate management strategy. Whether it is tissue over load due to inappropriately sustained postures or acute injury due to muscle imbalance or poor lifting technique a guided treatment plan should help reduce pain and begin the road to recovery.
Here at The Physio Rooms one of our team of physiotherapists can help you with manual therapies to easy your pain and exercise prescription to help you achieve a full recovery with a ongoing management plan. Contact our Brighton Clinic to book an appointment.
Tennis is a sport which places high demand on the body and requires players to perform technical, repetitive, high-speed movements over a prolonged period of time. The fast and repetitive movements can lead to overuse, muscle weakness and tightness and other incidents such as falls, which can all result in injury. Research would suggest that there are approximately 54 injuries for every 1000 matches played which is about half the number of injuries when compared with football. The three most common tennis injuries are:
Ankle Sprains
Shoulder pain
Muscle strains
Ankle Sprains
The majority of ankle sprains are caused by ‘rolling’ the ankle inwards as a result of quick movement over a short distance, with changes in direction on the tennis court. This results in the ligaments over the outside of the ankle (lateral) to overstretch or tear. Only 5-10% of ankle sprains occur to the ligaments on the inside of the ankle, as these ligaments are stronger and provide more stability than the lateral ones. Symptoms include pain over the ankle, swelling and bruising. Early rehabilitation for ankle sprains should include ankle movements, strengthening and proprioception exercises. More advanced exercises to improve the stability of the lateral ankle ligaments include single leg stand and lunges on a wobble board/cushion and lateral bounds.
Shoulder Pain
Shoulder pain in tennis players is often due to the repetitive strain placed on the joint during shots, particularly the serve. Injury to the shoulder may be due to muscle imbalance, weakness and tightness. Some common causes of shoulder pain include rotator cuff injuries, shoulder bursitis and impingement. The rotator cuff is a group of four muscles that surround the shoulder and provide it with strength and stability. These muscles are key in all of the tennis strokes, so it is important that athletes strengthen and stretch the muscles to prevent injury. The repetitive movements of tennis strokes can also cause a fluid-filled sac called a bursa to become irritated and inflamed, another cause of shoulder pain. Impingement is also a common cause of shoulder pain and is due to a pinching or aggravation of a tendon and/or bursa usually when lifting or rotating the arm, particularly during serving and high forehands. Shoulder pain can be prevented by strengthening and stretching all the rotator cuff muscles. Exercises include external rotation, internal rotation, shoulder abduction and hand behind back with resistance band. These exercises can be easily performed with a resistance band and it is common to see professional tennis players using these exercises during their warm up on court.
Muscle Strains
Muscle strains in tennis are often injuries to the calfs, hamstrings and abdominals as a result of muscle tightness or weakness. Calf and hamstring strains usually occur after quick explosive movements around the court, whereas abdominal strains are frequently on the non-dominant side from stretching up during the serve. Muscle strains can be prevented by doing an adequate warm up and cool down, wearing appropriate clothing and gradually building up training. Some exercises to strengthen the hamstrings and calf muscle groups include squat jumps, scissor jumps, linear and lateral bounds. Isometric abdominal contractions and crunches will work to strengthen the abdominal muscles.
If you have any of the conditions above or want to avoid injury in the future why not contact us - Admin@hovephysio.com to see one our highly qualified physiotherapists for some treatment and advice.
