POLICE Rules

With reduced access to help for injuries, here are a few steps you can take to help you recover.

Most people have heard of the RICE (rest, ice, compression, elevation) regime to help treat an acute injury such as a strain or sprain, in the early days. However ‘rest’ has now been replaced with ‘protection’ and ‘optimal loading’. Rest initially can be immediately beneficial but early mobilisation (loading) stresses tissues in the correct manner for full recovery. Rest is now known to create joint stiffness and muscles weakness, making a longer recovery.

P – Protection, rather than resting the injured area, think about protecting it from further damage. A short period of rest immediately after is helpful to unload the area but total rest can limit your recovery. Combine this stage with optimal loading.

OL – Optimal loading, early activity encourages early recovery. Progressive loading of injured and supporting tissues can promote optimal healing.

I – Ice, applying ice can help to manage the swelling around your injured muscle or joint. It can also help reduce pain. You can use it for 20 minutes every few hours. Depending on the amount of swelling you may be able to switch to heat after 4 days to promote blood flow to the area for healing.

C – Compression using a bandage or strapping can be combined with ice to reduce swelling. If you have minimal swelling this is not required.

E – Elevation, can be used for short periods of rest again to help with swelling and pain. the injured part needs to be higher than the heart. If swelling is minimal this is not required.

Optimal Loading may be hard to identify but use common sense. Don’t be afraid to move, use the injured area within your own pain limits. A mild pain is to be expected but anything more and you are probably doing too much. This may mean protecting the area using crutches, splint or brace if fully weight bearing is over loading the injured structures. You need to keep progressing what you are doing gradually to help the tissue heal better and prevent injury in the future.

This is where we come in. As a Sports Therapist we can judge where your injury is along the stages of healing time frame. We can advice you where you need to start and how to progress your exercises and activities. As with any injury if you are worried or concerned or want to get it checked out before starting any self directed management, then you can call us, your GP or if you think you may have a fracture or ruptured tendon/ligament A&E.

Try not to take anti inflammatory drugs in the first few days of your injury, let your natural healing process take priority. If on day 3-4 you have swelling and pain then you can start to take them.

Muscle Soreness

During this time there are many exercise videos hitting the internet so I have written this post to give a bit of guidance on how you may be feeling.

Did you have a go at your HIIT session but today you can’t walk, decided to go without socks and had to hobble down stairs?

Don’t worry too much there is a good chance you’re experiencing something called delayed onset muscle soreness (DOMS). Here is a little info to help get you through.

What is DOMS? It is stiffness and pain that most people will feel build between 24-48 hours after doing high intensity physical exercise or just exercise that your body is not accustomed to. Even trained athletes get DOMS when trying something new.

DOMS can be a sign you did something right, the whole idea of exercise particularly resistance training is that you are creating micro tears in your muscles, so that they can get stronger and firmer. Although it seems an unfair trade, soreness for wanting to improve fitness, it does show your fitness is progressing.

Why the next day and not straight away? For most the soreness will start within the first 24 hours and can peak at 48-72 hrs. It has nothing to with lactic acid and everything to do with blood flow and healing. DOMS creates inflammation around your muscles, a natural and required process to allow muscles to build and heal, this takes a little time.

What can you do to ease DOMS? you could have a warm bath and if you have some, Epsom salts; they are rich in magnesium that helps to boost recovery. If you think you may have really overdone it, you could maybe brave an ice bath but a good alternative is a contrast 20 minute hot and cold shower, every few minutes go from hot to cold and target areas of soreness.

Massage can be effective, right now during coronavirus if you have a foam roller you can try slowly rolling the areas of soreness, remembering to breathe. However your muscles maybe too sore for this so when you feel better in 2-3 days time, it can be something to try.

Gentle exercise like going for a walk, easy run/bike or yoga can get your body feeling back to normal.

Make sure you are eating well, you need all key nutrients to give your recovery a boost, steak, spinach, sweat potato and red peppers is just one example for a good muscle repairing meal.

Words of precaution for exercise

You can workout everyday but it is not advised to do a HIIT workout everyday, these are high intensity and need a few days recovery. If you are not use to these types of workouts then I recommend just one a week, for those use to exercise, then stick to 2 high intense sessions a week. All other sessions are about recovery and easy to moderate effort exercise can boost this. What is easy to moderate for some may be hard for others, it is very individual. If you do get DOMS and it lasts longer than 48hrs next time take it down a notch and build up gradually. It can sometimes last up to 7 days if you really over did it. Start with just 10 minute routines and build up to longer if you really are not use to these types of workouts.

Examples of high intensity exercise

Circuit training, HIIT, Running/brisk walk where you cannot talk, interval training whether running or cycling. anything that gets you heart rate zone into zone 4

Examples of easy/moderate exercise

yoga, pilates, easy running, walking, cycling anything that keeps your heart rate in zone 2-3.

Stay home, save lives. When exercising stay local and within your ability.

Corona virus advice

We understand pain/injuries do not go away during a pandemic and our services are still important to the community. We are still currently OPEN. We are spacing out clients to allow for cleaning. For those having to self isolate we can only offer online or phone call follow ups, that is existing clients as we have to have done a physical examination in order to prescribe treatment and exercises please call 01723 363332 to discuss and arrange.

Stay at home if you have corona virus symptoms

Stay at home if you have either:

  • a high temperature – this means you feel hot to touch on your chest or back (you do not need to measure your temperature)
  • a new, continuous cough – this means coughing a lot for more than an hour, or 3 or more coughing episodes in 24 hours (if you usually have a cough, it may be worse than usual)

Do not go to a GP surgery, pharmacy or hospital.

Use the 111 online coronavirus service to find out what to do. Use the 111 coronavirus service

Information:Only call 111 if you cannot get help online.

How long to stay at home

  • if you have symptoms of corona virus, you’ll need to stay at home for 7 days
  • if you live with someone who has symptoms, you’ll need to stay at home for 14 days from the day the first person in the home started having symptoms

If you live with someone who is 70 or over, has a long-term condition, is pregnant or has a weakened immune system, try to find somewhere else for them to stay for 14 days.

If you have to stay at home together, try to keep away from each other as much as possible.

Read our advice about staying at home.

How to avoid catching and spreading coronavirus (social distancing)

Everyone should do what they can to stop coronavirus spreading.

It is particularly important for people who:

  • are 70 or over
  • have a long-term condition
  • are pregnant
  • have a weakened immune system

Do

  • wash your hands with soap and water often – do this for at least 20 seconds
  • always wash your hands when you get home or into work
  • use hand sanitiser gel if soap and water are not available
  • cover your mouth and nose with a tissue or your sleeve (not your hands) when you cough or sneeze
  • put used tissues in the bin immediately and wash your hands afterwards
  • avoid close contact with people who have symptoms of coronavirus
  • only travel on public transport if you need to
  • work from home, if you can
  • avoid social activities, such as going to pubs, restaurants, theatres and cinemas
  • avoid events with large groups of people
  • use phone, online services, or apps to contact your GP surgery or other NHS services

Don’t

  • do not touch your eyes, nose or mouth if your hands are not clean
  • do not have visitors to your home, including friends and family

If you’re at high risk

The NHS will contact you from Monday 23 March 2020 if you are at particularly high risk of getting seriously ill with corona virus. You’ll be given specific advice about what to do.

Do not contact your GP or healthcare team at this stage – wait to be contacted.

How coronavirus is spread

Because it’s a new illness, we do not know exactly how coronavirus spreads from person to person.

Similar viruses are spread in cough droplets.

It’s very unlikely it can be spread through things like packages or food.

Pregnancy advice

If you’re pregnant and worried about corona virus, you can get advice about corona virus and pregnancy from the Royal College of Obstretricians and Gynaecologists.

Travel advice

There are some countries and areas where there’s a higher chance of coming into contact with someone with corona virus.

If you’re planning to travel abroad and are concerned about corona virus, see advice for travellers on GOV.UK.

Treatment for corona virus

There is currently no specific treatment for corona virus.

Antibiotics do not help, as they do not work against viruses.

Treatment aims to relieve the symptoms while your body fights the illness.

You’ll need to stay in isolation, away from other people, until you have recovered.

More information

New Year, New Prices

It is not something any business likes to do but we have had to up our prices at the start of 2020

Our new new prices

Injury consultation 1hr £37, follows up if required 40 minutes £32

Sports Massage starts at £32

Injury Rehabilitation 30 minutes sessions £16

Discounts are given to those who use our services on a regular basis or you can have a look at our health scheme packages.


Marathon Treatment Package

As well as our new 2018 Health Scheme packages we have designed a SPECIAL package for anyone training for a marathon.

The Package

Total Cost £176 can be paid whole or in 4 monthly payments £44 (saves £6 per treatment)

(The contract runs for 4 months from the date of first payment received. Once expired any outstanding treatments are lost. Any payments not received make the contract null and void any treatments completed will be charged at full price and an invoice issued to be paid immediately)

What is included?

7 x 40 minute treatments to use as you please within a 4 mth period.

Recommended usage 5 treatments (1 every two weeks) training up for the marathon, 1 pre race massage (2-4 days before race day) and 1 post race massage (4-6 days after race day). To be started 12 weeks out from your race day. Or to be started 6 weeks out from race day having 1 massage a week using your 7th as a post race treatment.

Having a sports massage program can not guarantee you stay injury free, high mileage is tough on the body but if one occurs you can use your treatments for the injury instead of sports massage, with any extra sessions required at 15% discount.

Why go for this package?

For most of us, running a marathon is a massive challenge and commitment. So the last thing you want is an injury that could force you to pull out before the big day.

Sports massage can help you through to the finish line. But many runners are unaware of the physical and psychological benefits of sports massage when preparing for a marathon – maybe considering it a luxury. Everybody is different and the effects of heavy mileage is different for each person, understanding how your body responds can help you recovery better and prevent injury. Sports massage can help by making you more in tune with how your body feels, your muscle may feel fine until some one works through them. Our bodies are pretty good at telling us when something is sore we just have to work out why. Along with the sports massage we can discuss how you are training and make changes if needed.

Vinyasa Yoga

This months newsletter will be out in the next few weeks. It is all about yoga and how you can use it help prevent injury by helping with strength and mobility. It is great to help balance the body. Don’t want to miss this article? sign up to our newsletter by clicking on the link at the bottom of the page. It will only take a few minutes. Enter you email and confirm your request by clicking on the link sent to your email account.

The Pro-Am newsletter goes out every two months.

 

Interact with Pro-Am

There are various ways to keep in contact with Pro-Am after your visit

Telephone 01723 363332

Email proaminjury@gmail.com

We love to hear how you are progressing and what activities you are up to!

Interact with Pro-Am via Facebook @proaminjury or Twitter #ProamInjury

If you would be kind enough to leave a review on Google Maps it helps others to find us and lets us know where we can improve.

 Follow the link below to be taken directly to the review page

http://goo.gl/bw86tc

Some people can be nervous about finding someone to help when injured. When leaving your review if you can leave a short comment about why you used Pro-Am services and your experience.

 (you may have to sign in to your google account to leave your review, the whole process will take just a few minutes)

 No google account no worries!

 Help us to grow

Tell Your Friends and family!

 

Christmas Opening Hours

Saturday 24th Open 10am-2pm

Sunday 25th-Tuesday 27th Closed

Wednesday 28th-Friday 30th Open 9am-8pm

Saturday 31st Open 10am-2pm

Sunday 1st – Monday 2nd Closed

Tuesday 3rd Back to normal hours

We also have Christmas gift vouchers available £35 the receiver can use if for any service they want (1hr). That means they can use it for an injury, sports massage or just for relaxation.

We also have some super stocking fillers of reusable cold/hot pack £3 and exercise bands/kits starting from £3. If you want any pillows tape or foam rollers you need to order before 5th Dec.