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!

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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.

 

 

A Regular “tune-up” can help you stay feeling better

If you have a chronic or recurrent problem, such as back pain, neck pain, headaches or arthritis a regular “tune-up” may help you enjoy life more.

Most of these problems mentioned respond very well to a course of therapy. In conjunction here at Pro-Am we usually give you self treatment exercises to help you improve your problem and maintain this improvement.

Some problems unfortunately can be recurring and can make life feel miserable. If this is the case then a regular maintenance treatment can make this more manageable. Treatment will help to keep you mobile, release tension and update self treatments as and when required so they give you the maximum benefit. By having a fortnightly or monthly “top-up” it can be more cost effective than having to have extensive treatment for acute episodes of pain.

“Tune ups” are also beneficial for those who have jobs that involve prolonged postures, repetitive movements, heavy lifting or perhaps your hobby or sport is demanding on the body. With a regular maintenance treatment you can keep your muscles and joints in good balance and, pick up on any niggles before they develop into a nasty injury. Our goal at Pro-Am is to keep you active in the activities you enjoy.

Myths about tendons

As a Sports Therapist it is vital to keep up to date with the latest research and thanks to technology and the development of blogs and webinars it has become a lot easier to find out what is being studied and the results.

One blog I follow is by Dr Peter Malliaras (Tendinopathy Rehabilitation). I was lucky to go on one of his courses a few years ago but even now things are moving on. His latest post was updating his own most popular blog post 9 tendinopathy truths that you MUST know.

In short for those suffering with Tendonipathy, here are the truths

1) Tendinopathy does not improve with rest

2) Tendinopathy is not considered to have a classic inflammatory response, no need for anti-inflammatories.

3) Tendinopathy can be caused by many different risk factors, not just related to activity changes.

4) Exercise is the most evidence based treatment for Tendinopathy.

5) Modifying load is important in settling tendon pain.

6) Pathology on imaging is NOT equal to pain

7) Tendinopathy rarely improves long term with passive treatments such as massage, therapeutic ultrasound, injections, shock wave therapy etc.

8) Exercise needs to be individualised.

9) Tendinopathy responds slowly to exercise. You have to have patience.

Conclusion

There are no short cuts is recovering from Tendinopath, exercises have to be adjusted to pain and function and progressive loading applied to enable restoration. Seeking out a therapist to discuss and talk through your Tendinopathy is recommended. Usually only a few appointments are needed to explain and advance the rehabilitation process with continued minimal contact with the therapist to monitor and discuss progress (mainly via phone, email)

If you are a clinician for more in depth information on Tendinopathy I recommend you check out Tendinopathy Rehabilitation

 

Back pain breaking the myths

Back pain is the most common area of pain I treat in the clinic. Everybody at some point will have an episode of back pain and for those unlucky few ongoing recurrent problems.

The approach to back pain has changed a lot and challenges many widespread beliefs about the condition. Here is what I have found out throughout my 10yrs of experience.

1. Back pain is common and normal.

Most back pain is due to strains and sprains and usually resolves within 6 weeks. Only a very small percentage go on to develop long standing disabling problems and many of these may improve with the right help.

2. Scans are rarely needed. You would think that a picture of the spine would explain why you are in pain but it is not that simple. The scans will often show up things that are poorly linked with pain. Many people who have no pain are shown to have bulging discs, degenerated discs, arthritic changes etc. If you are told you have these problems it can lead to further distress and avoidance of activity.

3. Back pain is not caused by something being out of place. Many people may feel better after manipulations/mobilisations but this is mainly down to short term reduction of pain, muscle tone/tension and fear. As therapists we use these techniques to help get you moving better not to realign you.

4. Bed rest is not helpful. This can create stiffness, muscle de-conditioning and fear. Stiffness itself is painful and treatment and exercises will be painful to get movement back again.

5. Increased back pain does not mean more damage.

6. Surgery is rarely needed. Many people who have back surgery still have pain after because they have not taken a multi factoral approach to getting better. No one treatment will work on its own.

7. There is no perfect sitting posture. It is about moving and altering posture instead of maintaining posture that is important. The body will never like being stuck in one position for any length of time.

8. Lifting and bending are safe. Yes it may cause a strain in the back but should never be avoided as it is good strength work for the back and body. And yes there are bad techniques that can lead to injury, just remember you have a pair of legs to help you. Don’t lift silly amounts of weight, be smart. The length of the activity also has an influence break it up into smaller manageable amounts.

9. Avoiding painful activities is not the way forward. Fear of pain can heighten your senses of back pain and increase stress on the back due to an altered movement pattern.

10. Poor sleep, stress, low mood and worry all influence the back.

11. Exercise is good and safe and persistent back pain CAN get better with it.

Long standing back pain has to have a whole body and psychological approach. Manual therapy can help but exercise is very important as well. So is general health, looking after you weight, healthy diet, good sleeping pattern and knowing how to cope with stress. Everyone is different so what works for one person will not work for the next.

 

 

 

401 Challenge

Today I got to meet and give a well deserved treatment to a very inspirational guy, Ben Smith.

He has set himself an incredible challenge of running 401 marathons in 401 days, today was number 174. Scarborough Athletics club helped to set the route and many of the runners kept Ben company along the route.

http://www.the401challenge.co.uk/marathons/marathon-174-scarborough

It is all for a good cause, well 2 goods causes, all money raised will go towards “Kidscape” and “Stonewall” and you can donate here you can also follow him on Facebook

New Develeopments

Pro-Am is currently having some building work done which is very exciting. It does mean some treatments will move to the main house, whilst it is messy and noisy. Hopefully the builders will be out by the end of next week, which means you may end up with a paint brush in your hand for rehabilitation exercises in February lol!

THURSDAY 21st PHONE LINE WILL BE DOWN please call 07841426768 to book in

Here are some before pictures for those of you interested in renovations. I have to admit they always say it is stressful but you are never quite prepared for all the decisions that need to made so quickly.

 

Many of you know I have been planing this for a while, when I bought the main house with my mum 7 years ago the coach house was going to be mine to convert into my own space. The plan is to have a dormer put upstairs which will get converted into an bedroom en-suite and the gym will be turning into a lounge area with a lovely log burner (which may take another year to save up some pennies). The clinic will remain where it is. All this is to be done by Andy Whitelaw Joinery.