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.

 

 

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

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.

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.

Supporting Local Events

This weekend I volunteered my sports massage skills to help runners prepare and recover from the Yorkshire Coast 10k.

2014 McCain's Yorkshire Coast 10K Road Race and Fun Run

2014 McCain Yorkshire Coast 10K Road Race and Fun Run

 

This event is hosted by my athletics club “Scarborough AC” with the help of local sponsors.  I have been a member since I was 8 years old and athletics has been a big part of my life and to be able to take part in a local event like this is a great.

The weather was glorious, perfect for some good times and great support by the public who got to bask in sunshine as they cheered all the runners on. Well done to all the competitors and volunteers who made this event a great success roll on 2015, entries open in June.

This next weekend I get to travel to Manchester for a 2 day course on Myofascial Release Part 2. This will add to skills I learnt on the level 1 I attended in 2006. My next monthly newsletter will evaluate the course.

 

 

What are Pro-Am’s clients up to?

As a new blog subject we are going to start to show you what some of our past and present clients are up to each week.

Here is the race result of one of our most crazy but super amazing athlete

Scarborough Athletic Club’s ultra distance specialist runner Nikki, competed in the latest Hardmoors 60 event. This race consisted of a very testing 62 mile course which started at Guisborough and finished at Filey Church via the Cleveland Way, and a total ascent of approximately 6,500 feet. Nikki finished 41st overall and the 6th woman in 14 hours 10 minutes. She has now become the very first ever woman to complete the 160 Triple Ring and any two other ultra races – 30, 55 or 60 miles.

Nikki is in her 20′s and has come from an athletic sprinting background and modern pentathlon so to go into ultra running was unexpected but she seems to have really taken to it. She will pop in for a maintenance massage when she feels her legs are getting heavy.

 

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.