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.

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.

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.

Are you are runner struggling with tightness?

One of the most common problems I see in the clinic is runners with tight rigid muscles. It is suprising how many runners can not do a full depth squat. Most runners will have tried ice baths, stretching, foam rolling and massage with little effect.

Part of my job is understanding how the body responds and adapts to exercise in order to help runners maintain and improve performance. Yes a lot of my work is deep tissue work but we also have to look at the whole picture; why is this muscle feeling sore? why is your posture not aligned? No one treatment will work on its own.

Most runners will say “I know I don’t stretch enough as what I should” If something feels tight it makes sense for you to stretch it right? If your feeling tight and you stretch, how long do the effects last for? do you have to keep stretching? Foam rolling is increasing in popularity but does rolling around in agony help? In my experience these offer only short term relief.

So what can you do?

Training exposes the muscles to load which can fatigue the muscles and they become tight. Increases in training and or intensity can overload the muscles if not done gradually. The solution would be to STRENGTHEN the muscles to cope with the demands.

Tightness/stiffness is how the body protects itself and can be one of the first signs of over training or injury. Pro-Am can help to reduce tightness in muscles with deep tissue work but also combine it with a functional strength exercise program.

 

 

 

How to relieve a stiff neck and shoulders

Many desk based workers will suffer with neck and shoulder stiffness and not see anyone about it. Letting it build up can lead to many problems like headaches and repetitive strain injury. A regular sports massage can help treat and prevent problems from building up.

There are other things you can implement easily into your daily routine to prevent neck and shoulder stiffness.

1: movements

2: drink water

3: regular breaks

4: have a hot bath/use a heat pack or hot water bottle

5: get a sports massage

6: make sure your desk and chair are set up correctly for you

One way to implement most of the tips is using the 30:30 rule for every 30 minutes of work do 30 seconds of movement (shrugging shoulders, turning your head from side to side, standing up and stretching upwards ect.). Every 2 -3 hours get up for a longer break by going and getting a drink of water.

When you get home you can use tip 4 before you go to bed.

Even if you implement the above tips, tip 5 is still the most important. You can not get away from the fact you are seated for long periods of time which is not good for posture. A regular sports massage can stop neck and shoulder stiffness from progressing.

Here at Pro-Am we can advice you the best treatment strategy for you, we can show you how to implement self massage and exercise to prevent problems from building up.