Marathon Treatment Package

As well as our new 2018 Health Scheme packages we have designed a SPECIAL package for anyone training for a marathon.

The Package

Total Cost £176 can be paid whole or in 4 monthly payments £44 (saves £6 per treatment)

(The contract runs for 4 months from the date of first payment received. Once expired any outstanding treatments are lost. Any payments not received make the contract null and void any treatments completed will be charged at full price and an invoice issued to be paid immediately)

What is included?

7 x 40 minute treatments to use as you please within a 4 mth period.

Recommended usage 5 treatments (1 every two weeks) training up for the marathon, 1 pre race massage (2-4 days before race day) and 1 post race massage (4-6 days after race day). To be started 12 weeks out from your race day. Or to be started 6 weeks out from race day having 1 massage a week using your 7th as a post race treatment.

Having a sports massage program can not guarantee you stay injury free, high mileage is tough on the body but if one occurs you can use your treatments for the injury instead of sports massage, with any extra sessions required at 15% discount.

Why go for this package?

For most of us, running a marathon is a massive challenge and commitment. So the last thing you want is an injury that could force you to pull out before the big day.

Sports massage can help you through to the finish line. But many runners are unaware of the physical and psychological benefits of sports massage when preparing for a marathon – maybe considering it a luxury. Everybody is different and the effects of heavy mileage is different for each person, understanding how your body responds can help you recovery better and prevent injury. Sports massage can help by making you more in tune with how your body feels, your muscle may feel fine until some one works through them. Our bodies are pretty good at telling us when something is sore we just have to work out why. Along with the sports massage we can discuss how you are training and make changes if needed.

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

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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)

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Tell Your Friends and family!

 

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.

 

 

 

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.

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.