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 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.

Which type of hamstring strain do you have?

When it comes to assessing hamstring strains you will find it no longer looks at grades 1-3, now you will find you are put into 1 of 2 groups.

Type 1 – This injury occurs at high speed, for example when running. Pain and disability are high in the very early stages but the length of recovery quite short. You will find you can start to jog quite early on in rehabilitation. It is usually found to be the outer hamstring (long head of biceps femoris)

Type 2 – This injury is related to over stretching the hamstring like doing a high kick or sliding tackle. The injury may not be very disabling or painful and for this reason has a high risk of re injury. This injury takes longer to recover from than a type 1. It is usually found to be the inner hamstring (semimembranosus).

Both injuries take a slightly different rehabilitation approach. You also have to take into account the site of pain, the closer it is to your ischial tuberosity (known as the sitting bone) the longer it will take to heal.

Although it is hard to give a time frame for injury recovery as everyone is different, we can start to give more information about recovery in relation to the mechanism of injury and site of injury. One study found on average it took 23 days to recover from a type 1 and 43 days to recover from a type 2. The study also looked at specific rehabilitation programs and this will be discussed in our next newsletter sent out at the end of May.

Should you exercise through pain?

As a Sports Therapist this is a common question I get asked.

‘Should I exercise through pain?’

First of all if you have persistent pain whilst exercising, please get it checked out.

My response  to this question is usually ‘it depends, pain is complex’ clients are left frustrated by me leaving the answer open ended. It is important for the client to understand pain but it can take time to explain. I tend to stick to 3 short rules.

  • During your session use a pain scale 1-10 (1 no pain 10 pain as bad as it could be) do not go into or beyond 6/10.

0-2 Safe 2-5 Acceptable 5-10 high risk

  • Recovery, if you have 3/10 pain the next morning that is okay you can do your next session, if you have 3/10 pain in 1-2 days you can do your next session with caution reduce intensity or volume, if you still have pain above 3/10 3-5 days after, then you have done too much, rest, and cross train. Your next session should involve less volume or less intensity when pain has reduced to an acceptable level.
  • If you have to miss 2 weeks of exercise or pain is not reducing in fact is getting worse: rest, cross train and seek out an injury expert.

The above maybe all you want to know but here is some more in depth information:

Pain is a complex thing, I have done a lot of reading on it and here are my conclusions. It can really stop us in our tracks or it can just let us know we had a good training session. Peoples perception of pain varies greatly, what is sharp for one person may just be dull for another. Our bodies response to a pain stimulus is also not very accurate, using an example of making toast, it can not tell whether you have burnt the toast or burnt the whole house down. It just sends the signal and sometimes, over reacts. We can say pain and tissue damage are very poorly correlated. Just because you feel pain does not necessarily mean you have damaged something. An example would be a single episode of cramp.

Can you change your pain?

See if slowing down, reducing intensity, and/or changing type of exercise (high impact to low impact) eases your pain. Are there certain movements which ease your pain, performing these regularly but staying away from painful actions can off load the injury site and help it recover. Sometimes a change of footwear is needed. If trainers are getting old or have started to lose their support due to getting soaked through it can trigger many lower limb injuries. Check for technical errors or if you have implemented some changes intensity/volume/technique/equipment have these triggered the pain?

Sometimes when you can modify your pain it is good to test your limits. I have seen many clients where actual fear of injury recurrence can increase perception of pain. Test it out gradually on your next sessions, do not go straight back into the same volume or intensity, build it back up. Your injury site has to get back to a level of been able to cope with the impact, fitness and stress of your exercise. Exercise in itself can help stimulate healing. An injury specialist can help guide you, to help get you back fully into your chosen exercise.

Physiologically what signs can we see of a serious injury?

Look for swelling, redness, heat, severe pain, giving way or locking of a joint and bony tenderness. You should not exercise through pins and needles or numbness, which are your typical symptoms of referred pain from a disc/nerve been compromised. All of the above are symptoms you should not exercise through. These are symptoms to get checked out.

When should I definitely NOT exercise?

If there is any suggestion of a stress fracture, then exercise especially impact exercise (running, zumba, gymnastics ect.) should be avoided until advised it is safe to do so. You may be able to use swimming or cycling for very light exercise but only if they give the go ahead. Acute injuries or the acute stage of an injury (1-2 wks) active rest is recommended. If a tendon has become swollen and very painful (reactive) exercise will likely aggravate it further. If a tendon injury has been around for a while and you mainly get pain after or the next day but it goes away in a few days, exercise is okay. If you have been training really hard, you may have over trained and rest can be the best option for both recovery and injury. Do not push through chest pain or abdominal pain.

Try to follow the above information if you are having pain exercising and if ever in doubt get it checked out. Never put up with pain thinking it will go away, it may just get worse.

 The text above is for guidance purposes only. If you are in pain whilst exercising then seek out a specialist in this area.

Top Rankings

This weekend saw one of our clients race the Lock Ness Marathon.  Sue was the 15th woman overall in a field of 2,478. Not surprisingly first Over 60. Her finish time of 3 hours 21 minutes was the fastest time by a United Kingdom woman in her age group this year by 15 minutes.

 Sue also claimed the top spot in the United Kingdom Road Race Rankings for her age group at 10 kilometres earlier in the month at Tholthorpe, remaining unbeaten in her age group on the road.

Sue will pop in for a sports massage to help with recovery, when she feels any niggles or just as a treat.

Time Flies

Its coming up to the McCains Yorkshire Coast 10k Oct 12th 2014. Entries are now closed as it has reached it’s limit of 1600 which is fantastic! I will be there providing sports massage services pre and post the event. Its a great day out with music entertainment and the fun run is still open for entry.

I will also be attending a course in October “Myofascial Release Part 2″ in Manchester. It was in 2006 that I completed part 1 and use the valuable skills learnt all the time. I’ve been looking to get on this course for a long time now and look forward to advancing my skills.

 

Stay in Contact

Don’t forget you can stay connected to Pro-Am via Facebook and twitter. We have a great monthly newsletter, full of injury prevention tips and our YouTube Channel has some great videos on self treating ankle sprains and foam rolling techniques. You will find all the links to Pro-Am’s social media in the footer of our website.

New Year, New Beginnings

Happy New Year!

January is looking very busy for Pro-Am, we have our next lot of Hull York Medical Students for our Sports Massage Module. We will be needing practice models in the first week of February, I will post nearer the time to take bookings.

Jenna will also be starting a new teaching post with Scarborough Sixth Form Students. Its an opportunity for any student interested in going into Physiotherapy, Sports Therapy, Sports Science etc. to get a taster of sports massage.

You can keep up to date with Pro-Am’s activities via facebook, twitter, and google plus. Our next monthly newsletter will be posted on 25th January, it will give advice on how to start exercise. This time of year many people like to get fit but many will get injuries trying to do too much too soon. You can sign up to our newsletter by filling out the form in the left hand side of the footer.