Newsletter and Christmas Hours

Our newsletter about the ‘Sporting Hip and Groin’ is coming out this week, it goes through the structure of the hip joint and the muscles that influence it. If you would like to receive our newsletter you can fill in the form at the bottom of the page.

Don’t forget we are closed this Saturday due to a first aid training update.

Our Christmas hours are on our homepage

Upcoming courses

This upcoming weekend Jenna will be going to Harrogate on a weekend course to get the latest on the ‘sporting hip and groin’ this will also be the topic for this months newsletter.

Next weekend Jenna will be updating her first aid qualification so sadly there will be no appointments for the next 2 Saturdays 21st and 28th. Our Christmas opening hours will be posted in the next few weeks on our home page.

Don’t forget we offer gift vouchers for both injury consultations and sports massage.

Injury Prevention Tips for Runners

The same time each year I start to see more runners booking into the clinic with multiple niggles. Why? its marathon season. Training load and the capacity to handle that load is the key to many of these injuries seen amongst runner.

Tissue load is dependent on your training volume (how much), intensity (how hard), frequency (how often) and type. Your other activities like work and hobbies and anything in life that loads tissues all forms part of your overall load.

Loading tissues through exercise is healthy and promotes strength gains, improvements in fitness, and  tissue healing. Problems occur when tissue load increases too quickly.

Tip1: Changes in training need to be gradual

Tip 2: Mix 80% slow and easy intensity with 20 % high intensity speed work

Tip 3: Mileage should be increased by 10% increments but also think about the intensity, it is usually best to drop intensity whilst building mileage.

Tip 4: Every 3-4 weeks should have a drop in intensity or volume to allow recovery

Your muscles, tendons and ligaments take time to adapt to load so do not be tempted to run high mileage just because your lungs let you and it feels good, it will not last.

Also when injury does occur the load capacity becomes less so your usual mileage may become too much and you need to reduce your training and build it back gradually with the aid of some strength exercises. Don’t try to jump straight back into your usual mileage, it will not work.

Also consider sleep, stress and health issues as contributing factors to your injury.

World Medalist

Great news over the weekend when one of our clients competed in the world masters mountain running championships held in North Wales UK. Sue Haslam competed in the over 60’s over a testing 8.76km course and finished in 2nd place and was part of the GB womens team who finished 1st. Well Done Sue!

sue

Our newletter will be out soon ‘Snap, Crackle and Pop’ explaining: why do our joint smake noises? You can sign up to our monthly newsletter by filing the form out at the bottom of this page.

Practical tips for a healthy back

1: Stay mobile

Optimal spine health means having mobility in all directions with good control. One area that can put pressure on the lower back and neck is stiffness in the mid back (thoracic spine). If your thorax has limited rotation, more load and stress can be transferred to other parts of the body. You can check this by sitting in a chair, feet firmly grounded, hands clasped and tucked into your sternum, turn to your right and then left. You should be able to turn equally to the right and left and be able to see behind you easily. Here is a video showing thoracic whips if you find you have limited mobility mobility here, perform 4 sets of 5 reps both sides, if one side is more limited perform 2 extra sets on that side. https://youtu.be/NFWAoXwjlCQ

2: Vary positions at work

Sitting at a computer and desk all day puts increased pressure on your spine. After 30 minutes of sitting make sure you get up and walk around or do some exercises for 30 seconds to keep the flow of blood and fluids to the spine. You will start to notice many work places are looking into workstations that are for standing but again after 30 minutes you still need to move about. Make sure workstation is setup properly for you to encourage optimal posture.

3: Keep the core in good condition

Optimal strength and control of core muscles is very important for spine health, especially if you do suffer from repetitive bouts of back and neck pain. Regular exercise that includes strength training is highly recommended. Pilates is a great exercise that helps you understand how to use your core muscles and how to control movements through the spine.

4: Monthly Sports Massage

Having a regular sports massage for maintenance of well being is highly recommended to get rid of tightness and stiffness that may interfere with spine health. Sometimes our bodies will adapt to the postures and movements we do in life, this can lead to compensations which can lead to injury. If one area of the body is stiff, that limited range of movement will have to be compensated for at the next joint. This may not cause a problem to start with but over months, years it can develop into a chronic problem.  Pro-Am’s Health Scheme can help prevent many injuries.

Core Exercises for Cyclists

Participation in cycling is on the increase due to the success of our GB squad but also many local clubs having the funding to setup beginner groups and host relaxed fun events. Its a great exercise for fitness and for many it is easier to build up fitness levels compared to running due to its low impact. It is an exercise we give to many athletes when injured to help keep fitness. As with any sport there are injury risks and cycling is no different.

Bike setup and on bike posture are essential to avoid injury.

Here at Pro-Am we recommend you get a proper bike fit especially when spending alot of money on the bike. Next is making sure your posture is good on the bike. The on bike posture is a vital aspect of efficient cycling and it is the strength of our core which can help you maintain good posture. When our central stability is poor it makes it increasingly hard to dissociate the hips from the back and this can lead to you dragging rather than driving through the revolution cycle. It also creates increased postural fatigue through the thoracic spine (mid back).

Here at Pro-Am we can help prevent injuries occcurring from the result of poor core control with advice on some simple mobility and strength exercises which could also increase your performance too. Combine this with regular sports massage to reduce the effects of the repetitive motion that cycling incurs and you can become injury proof.

 

 

Coming Soon

Pro-Am is currently setting up it’s own health scheme.

We have designed some 1 year subscription plans to access Sports Therapy and Sports Massage treatments. Many of our clients say they should make it a regular thing to have treatment to help prevent the problems they come and see us for. Well these plans are just for you. They are to help spread the cost of treatments by settimg up a monthly standing order and help you maintain a healthy lifestyle.

All of our plans offer a set number of inclusive treatments with access to discounts on any additional sessions required.

Plan

Monthly Cost (yearly total)

Number of Inclusive

Sessions per year

Discount off additional sessions

Basic Plus £6 (£72) 2 10%
Bronze 6 £20 (£240) 8 15%
Silver Moon £30 (£360) 13 20%
Golden Fortnight £55 (660) 26 25%

(Going through each plan you are getting the rates equivalent to £36 per treatment for Basic Plus, £30 Bronze 6, £27.69 Silver Moon, £25.38 Golden fortnight)

You choose when or how to use you inclusive allowance. Use your allowance for Massage or Sports Therapy (Injury Assessment, Treatment and Rehabilitation). You can use them for an injury or just for a relaxation treat, its up to you!

If you are interested in finding out more just get in touch.

Kinesio Tape Tips

We sell ‘Sport Tape’ a British brand of Kinesio Tape. We usually have in stock 5cm x 5m £10, 5cm x 22m £38 both in beige. If you want different colours we can get these in stock within 2 days.

 Important application tips

1: Never stretch the ends, always leave 2-3 cm with 0% stretch. This will help the tape stick. Also you can rub the tape after application to activate the glue better and apply a good 30 minutes before activity as your body heat will also get it to stick better.

2: Always round the edges at the end of each strip

3: There are 3 main tape shapes I, Y and Web

4: Direction of tape applied really does matter. You have to think about the recoil of the tapes stretch – if you want to aid in muscle relaxation then you need to go from the muscle insertion to origin (recoil comes back to the insertion) and if you want to help strengthen and support a muscle you need to go from origin to insertion (recoil comes back towards the origin) this also works for lymphatic drainage to help decrease inflammation.

5: The amount of stretch is vital for the effect you are after. On the backing sheet the tape already has about 15% stretch. The bigger the stretch the more supportive and restrictive it becomes and can also irritate the skin more. The area to be taped is usually put into a stretched position first unless you are wanting to restrict motion like hyper-mobility or to protect an acute injury.

6: The skin must be clean from any oils or lotions. It will stick to hairy areas with experienced users but if using a lot it may be better to shave the area.

7: The tape can stay on for 7 days depending on where the application is and what activity you are involved in. Applications to the feet and ankle usually come off sooner. Do not wear for any longer than 7 days. Never apply to broken or irritated skin.

Osteopath, Chiropractor or Sports Therapist?

Previously Pro-Am has explained the difference between a Physiotherapist and a Sports Therapist. I did this because for some reason Physiotherapy is seen as a more recognised profession because of its use within the NHS but in private practice there are many more choices available.

This article is about the difference between Osteopaths, Chiropractors and Sports Therapists.

This is actually quite hard to explain as many of our skills and practices overlap.  I was going to give a definition for all 3 but they all sounded the same.

All 3 professions can assess, treat and rehabilitate musculoskeletal injuries. All 3 use manual therapy to manipulate soft tissues and joints. And all 3 use exercise to help treat and rehabilitate clients. What makes it so confusing is we all use different methods and terms to assess, treat and rehabilitate, its like we are each in our own tribe with our own languages but in reality we have the same knowledge and end goal: Getting people pain free and healthy.

What are the differences?

You will find the manual therapies used will be slightly different. It can be said that all 3 are classed as complementary medicine but Osteopaths follow a more holistic approach, Chiropractors say they are ‘evidence based’ and Sports Therapists share both approaches.

Osteopaths and Sports Therapists take a full body approach, Chiropractors are seen to be more specialised in the spine but can treat any joint or muscle.

Out of all of them Sports Therapists are much more specialised in their degree training towards musculoskeletal and sports but what makes a sports injury, a sports injury? Many of the injuries sports people get, so do non sporting people. A Sports Therapists most common injuries seen in the clinic will be general neck and back pain from people who have non sporting backgrounds. A lot of the techniques learnt can help many with chronic pain conditions like fibromyalgia and arthritis.

Osteopaths and Chiropractors have a choice to specialise in many other areas and treat a wider variety of other health problems like vertigo, tinnitus, asthma, IBS ect. They can also specialise in working with athletes. Osteopaths and Chiropractors are a protected profession by the health council so all are guaranteed to have completed a degree, sadly Sports Therapy is still battling for this recognition and until then please check that the Sports Therapist you see has the letters BSc after their name and are registered with The Society of Sports Therapists.

You will find many Osteopaths or Chiropractors will also train in Sports Therapy or Physio and vice versa. Sadly you do get some arrogant therapists who will say ‘Osteopaths are the best’ or ‘Chiropractors can only deal with your injury’.

‘No one profession is better than the other, they have different approaches towards the same outcome’

For each therapist no matter what profession, it’s all about building a good solid reputation and offering a great service to help people in pain, improve their life and enable them to get back into what ever activity they enjoy.

My advice, ask around, word of mouth is all 3 professions main way of advertising, recommendations are everything to us. What ever injury or illness, seek out a professional who specialises in that area. If you are still not sure then find a local therapist in your area and give them a ring and ask, we are all here to help and give advice. This may be you booking an appointment there and then or it may be information of another therapist who is best suited to your needs. If your not happy with one therapist DO NOT let it put you off, its like anything in life we are all different and respond to things and personalities  in different ways.