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.

A Healthier You

After some well deserved time off, and over indulgence this Christmas, it’s time to look forward to a new year, and a healthier you!

As we all know exercise is extremely good for your health and well-being. Not only does it improve your muscle tone, and general fitness, it also increases your energy levels and helps stabilise your sleep pattern. Physical activity can boost self-esteem and mood, as well as reducing your risk of stress and depression (especially during these miserable, damp months).

In 2016, make time to take care of you!

To help you get started, here is a list of our top 10 tips

1. Make exercise fun and enjoyable – Find an activity that you enjoy doing, this increases the likelihood that you will stick at it. You do not need to spend hours on a treadmill or sweating in a gym to get fit, if that’s not your thing. There is a whole host of sports/activities out there, why not try a different one each month and find out what you do like.

2. Find an exercise buddy– Having a friend to exercise with helps and is good for keeping you on track. Make a regular plan to exercise together and you will less likely fob it off due to being tired, etc. than if you were exercising alone.

3. Don’t overdo it – It may be tempting, while you have the fitness buzz, to go from 0 to 60 straight away. Resist this urge and ease yourself in gently to begin with. Doing too much too soon, can lead to injuries or burnout, resulting with you discontinuing with exercise altogether. For your first few sessions, it is better to think, I could have done more rather than over doing it and not been able to move for the next 4 days. Gradually increase your effort and volume as you find where your fitness level is. This may mean in a gym class you leave slightly early to begin with or if they say pick up some weights don’t, start with bodyweight.

4. Try something new – If you’re already exercising regularly but is seems to become a bit of a chore, set yourself a challenge to try something new. This is a good way to ensure you don’t get bored, and often you’ll find that embarking on a new activity uses different parts of your body that you aren’t used to, increasing your overall mobility.

5. Set goals – Setting realistic, attainable goals is key to maintaining a healthy lifestyle. It can be a short term goal, such as swimming two lengths of the pool without stopping, or a long term goal such as training for a marathon. Scarborough Athletics Club has a walk-to-run group with the final goal running in the local 5k park run.

6. Eat a well balanced diet– Studies have shown around 80% of any fitness goal depends on your diet. This applies whether you are trying to lose weight, or train for an event. Food is fuel for your body and it is important that you put the right things in it, to maximise results.

7. Water – Keep hydrated! Aim for at least 1.5 litres a day. Water washes out salts, toxins and helps the body to recover from exercise.

8. Sleep – When you relax, the body is able to repair itself post exercise. Sleeping, also relaxes your mind, and enables you to be more focused when awake. Go to bed a little earlier and see if it helps.

9. Preventative Sports Therapy – Regular visits to an expert therapist will enable you to achieve the most out of your life and avoid unnecessary aches and pains. Pro-Am Health Scheme gives you an affordable solution to investing in your health and well being. Sign up today

10. Keep trying, don’t give up – If you have a bad experience at a gym or your sick of getting injured then remember the first 4 points above. You never know you may find a activity where you become a volunteer or coach and inspire many more people to stay active.

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.