5 Steps To An Injury Free Year
Injury Prevention and Recovery Strategies for 2018
As the New Year rolls in and pre-planned New Year’s resolutions start to come into effect many of us will start exercising for the first time or committing to starting exercise again. Although some will slip seamlessly back into the routine of exercising, some will struggle to find their rhythm. Some simply lose motivation and drive.
There are some however that cannot get into a rhythm due to injuries and training related niggles.
Below are some simple training reminders to help you recover and may help you prevent injuries.
What are the most common ‘new-starter’ injuries and what can be done to minimise your chances of
suffering from them?
1.Going in at the ‘deep end’
This will have relevance depending on what type of training level you have. If you are a novice “New Year” runner or gym goer, common errors normally consist of trying to run as far as you can on your first day or trying to lift
as much as you can.
2. Stretching & Foam Rolling
Foam Rolling is also a good modality to help with the prevention of exercise related complaints. If stretching
is already a part of your pre-running/gym routine or if you feel that stretching gives you a better peace of
mind prior to undertaking exercise by all means continue as you normally would as stretching will
not negatively impact you.
3. If you develop a niggle, act fast!
If you develop a niggle or some acute tightness which is causing you concern, get it checked out as soon as possible. The sooner you get the appropriate treatment, the sooner any issues can be addressed and the
less damage you do by continuing to train on it.
4. Diet & Sleep
The dietary requirements that you will need for training will be very much dependent on the level of training you are doing, the type of training, the number and duration of your training sessions and the goal of your training.
The ability to recover and prevent Injury is highly dependent on your ability to get a good night sleep.
Sleep restriction is generally associated with poor cognitive
performance, alertness, memory, decision making, mood and reaction time (Hugh et al, 2015).
5. Use the right tools for the job!
This may feel slightly self-explanatory but is often overlooked. When beginning exercise have fit for purpose clothing and equipment. This is particularly pertinent with running shoes.
Please get in touch!
If you have any questions about any of the related topics discussed in this article feel free to get in touch.
we are here to help.
Whether you’re the ‘accident-prone’ one of the group, recently getting over an injury or surgery, or simply want
to make the most of your trip by being as fit and strong as you can, we can provide the perfect
programme for you!
At PureBody Health, our experienced Strength & Conditioning Coaches Gavin and Danny know exactly what
it takes to get fit for the slopes.
We will create a programme perfectly tailored for your personal ability, incorporating the following key
principles of training…
What we will promise you is a free comprehensive consultation over coffee to understand
exactly what you are looking for, then we will start working with you to help you achieve your personal
goals for your skiing. No matter how much time you have to prepare we will work with
you to help you gain the most you possibly can in the time available, no matter what your ability or current state!
Contact Danny at PureBody Health Sports Injury Clinic
What is IASTM?
IASTM is a Deep Tissue and Fascia manipulation technique involving a specially design stainless steel
massage tool. IASTM allows the practitioner to work deeper into the bodies soft tissues rather than
using hands/thumbs and elbows. The stainless-steel tool also gives better feedback, meaning the
therapist can feel deeper restrictions and knots. The treatment is relativity painless and far
less time consuming then regular deep tissue massage.
How does it work?
The instrument becomes a diagnostic implement as it acts to magnify what is felt in the tissue aiding the therapist to quickly locate areas of restriction and pain. Once the area is located the tool enables clinicians to effectively breakdown scar tissue, fascial restrictions and adhesions and change muscle tonus. The shape and numerous angles of the tool allows the therapist to preform various actions such as pinpoint fiction work over scar or long strokes over a wide area like the hamstrings.
What is it used for?
It is used side by side with all other forms of treatment the therapist will used in his treatment plan for you. It is effective in releasing Myofascial tension, Scar tissue or adhesions, removing fluid and inflammation, increasing blood flow and promoting healing and recovery.
Other issues IASTM will help with include:
Carpal Tunnel Syndrome
Tennis elbow and Golfs Elbow
Lower Back Pain
Calf pain and Runner Retaliated Pain
Rotator Cuff Tendinosis
It is also a great way to speed up the healing progress, allowing the patient to get onto their
rehabilitation program faster. Therefore, shortening overall recovery times and speeding up
the treatment time, meaning the therapist can spend less time on braking down
stubbornareas and more time on other treatment options for you.
To find out More:
Contact Gavin Egan at PureBody Health
01371 859991 or firstname.lastname@example.org
Foam Rolling, Mobility & Flexibility
‘The ultimate guide to Injury Prevention’
FRIDAY 6TH OCTOBER
As well as diagnosing and treating injuries, at PureBody Health Sports Injury & Rehabilitation clinic we also know how to PREVENT them. We call this Pre-habilitation or ‘prehab’!
Have you ever been told by a therapist, Strength and Conditioning coach or Personal trainer to foam roll and not
been 100% sure how to effectively use the roller? Have you ever been told that your spine is locked or immobile?
self-massage your current injury or maintain tissue length from a previous complaint?
Or are you just not as flexible as you would like to be?
If so, you need the new Mobility and Foam Rolling Workshop
by PureBody health Sports Injury & Rehabilitation Clinic!
What is it?
A one-off professional workshop with an industry expert designed to educate and teach you how to effectively use
a Foam Roller, Massage Ball and Wooden Dowels as well as body weight to prevent and reduce pain and injuries.
This workshop will also cover aspects of FMS (Functional Movement Screening) to give the you a greater understanding if you are restricted and teach you the tools to alleviate these restrictions yourself. Ultimately
this workshop provides you the tools to enable you to decrease pain, decrease tension, reduce the risk of
injury, prevent injury and improve body function and performance whether a recreational runner who works
in an office or a professional athlete.
What do I learn?
Foam rolling vs stretching
Would I benefit from it?
ABSOLUTELY…Flexibility and mobility are a key aspects of human movement so whether you are training for an endurance event, partaking in regular team sports, coming back from an injury, suffering with constant aching and niggles or just like to keep fit and active this will be of benefit to you. The biggest take home from this workshop will be the knowledge you will have to effectively prevent and reduce injuries to your body!
When is it?
The workshop will take place in the Fitness Studio at PureBody Health every month starting October 2017.
Each workshop is 90 minutes in duration and the date for the first workshop is
Friday 6th October 6.30-8pm.
All workshops will cover the same content, meaning that one class should be sufficient to give you the knowledge to take what you have learnt and put it into practice. If you can’t make the first workshop you can visit any future workshop.
What does it cost and how do I book?
Sports & Deep Tissue Massage
Would you like 50% off your next Sports Massage?
Contact us now to book your appointment!
PureBody Health is pleased to welcome aboard the Sports Therapy Team
our newest member of the squad, Tom Austin!
Tom is equipped with a widespread knowledge of human anatomy and is highly proficient in the treatment
and prevention of musculoskeletal injuries throughout the body.
Tom joins PureBody Health Sports Injury Clinic from Bournemouth University where he gained a BSc degree
and Active-IQ qualifications in Sports Massage Therapy. Other attributes include Therapeutic Elastic Taping,
First-Aid and various Coaching skills.
Tom spent a year in Marbella, Spain at a Physiotherapy clinic, where he experienced extensive practice in Sports Massage Therapy and Injury Rehabilitation. Tom has a sporting background in rugby and enjoys maintaining his own physique and biomechanical function in the gym.
Tom says’ “My passion and goal in life is to aid and assist the prevention and recovery for any individual who may have experienced or is at risk of experiencing a dysfunction or injury. I wish to have a direct impact on the
physical and mental well-being of my clients. I am fully aware that everyone is different and I thrive
from meeting these personal needs. If you are ever in need of a massage for
relaxation, pain reduction, improved performance or recovery,
then I welcome you to book a session with me”.
‘INTRODUCTION OFFER’ when you contact us to book your appointment!
So, would you like 50% off your next Sports Massage?
Mention ‘INTRODUCTION OFFER’ when making your next appointment and get 50% off your first
session with Tom. This offer stretches to your friends and family to so feel free to forward
this onto anyone you would like to treat this summer. Offer is valid during
August and September 2017 on Wednesday’s and Saturday’s only.
To book now
call 01371 859991
REMEMBER…Simply quote ‘INTRODUCTION OFFER’
when you contact us to book your appointment!
Offer ends 30th September 2017
Ageing is a natural progression that affects all living organisms on the planet.
In humans, there is a steady decline in the function of the human body as a result of ageing.
Therefore, any activity or process that augments or slows this process would not only be beneficial to an ageing person’s health but would also aid in something as fundamental as the individuals functional independence. In addition to improving the quality of life, activity improves self-esteem, mental alertness and social interaction and decreases levels of depression. Physical activity is also a major independent modifiable risk factor that has protective effect against the onset of cardiovascular disease, ischemic stroke, type 2 diabetes and cancers. Exercise that improves an ageing individual’s power is seen to be one of the most pivotal forms of exercise that improves an individual’s active daily living and increasing their ability to continue normal motor functional.
What Happens to Your Muscle and Skeletal System when we age??
Power declines in the elderly are seen to show the biggest decrements in performance, far more than strength. Not only this, the rate in which power declines far exceeds that of strength. This is primarily due to the rapid decline in type 2 muscle fibres (MHC IIa & MHC IIx) seen in the ageing population. Basically we have two main muscle types, Type 1 and Type 2. Type 1 is slow activating fibre types and type 2 is fast. To put it into context, Usain Bolt would have primarily type 2 muscle fibres while a strong man would have primarily type 1. Therefore, this rapid decrease
in type 2 fibres means generally the elderly have more of an issue getting out of a chair rather than drinking a cup of tea. It has been shown by Skelton et al. (1994) that between the age of 65 and 90 yrs muscle strength is lost at a rate of 1-2% per year, whilst muscle explosive power is lost at a rate of 3-4% per year.
Having power in the upper and lower limbs in the self-dependent elderly is paramount to insure mobility well in to the advance stages of the ageing process. Known areas in mobility that cause problems for the elderly are performing physical tasks such as walking one-quarter mile, balance, climbing a flight of stairs or rising from a chair. These may seem like mundane everyday tasks but to the ageing population these serve to be quiet problematic. Therefore power is a critical component as power is needed to produce force and velocity of muscle contraction which are essential in the aforementioned mobility issues and any improvements that can be made will serve to aid and diminish decreases in active daily living.
The degeneration of bone density is also a process that is prevalent in the aging population. The degeneration
is typically referred to as Osteoporosis. Osteoporosis increases bone fragility and it is associated to a higher risk
of fracture (Marcus, 1996; Cooper, 1999; Kanis, 2005). In Europe, there are 3.8 million osteoporotic fractures
each year costing 32 billion Euro annually. Bone loss is typically 2-3% a year in men over 65, for women the figures are slightly different with an average of 5% decrease in bone loss in the years during menopause and 2-3%
in the years to follow. (Bellantoni M, Blackman M, 1996).
So, withholding the negative impact of ageing on the internal organs and circulatory system, you are still more likely to fall and suffer a fracture in the later years of your life due to bone loss.
So what can we do about it?
Studies have shown that regular exercise can slow the negative effects of ageing and prolong a functional lifestyle into later years. Physical activity is beneficial for preventing the decline of bone mass and also for the amelioration
of osteoporosis while strength exercise seems to be a powerful stimulus to improve and maintain bone mass during the ageing process. Multi-component exercise programmes as well as Whole Body Vibration may help to increase
or at least prevent the decline in bone mass with ageing, especially in postmenopausal women.
The exercise all depends on the person’s level, age, physical condition and medical history.
However, general recommendations for strength training in the elderly are 2-3 days per week, training at 70%
of 1rm for 8-12 reps for 2 sets that target all major muscle groups (Hartard et al, 1996). Coupled with these 2 days
of aerobic training, typically walking for 40-60 minutes will improve bone mass loss, maintain weight and increase cardiac function.
The earlier an elderly person starts strength training the better the success rate will be. In conclusion strength
and power training with low loads will improve the fine motor skills such as balance and co-ordination whilst
increasing bone density and decreasing the losses of type II motor fibres. In general exercise will improve
cardiac function,decrease weight and decrease ageing related illnesses.
We highly recommend that a Strength & Conditioning exercise programme be undertaken
by our senior clients as soon as possible.
Physical Activity Benefits
- Decreases Mortality
- Less Falls
- Cognitive Benefits
- Decreases the chance of a Coronary Event
- Decreases Type 2 Diabetes
- Improves Body Composition and decrease Lipid (Fat) Profile
- Decreases Hypertension
- Improves Cardio-respiratory Function
- Can slow Osteoporosis
Contact Gavin Egan at PureBody Health on
01371 859991 or email@example.com
to find out more.
If you thought our ‘Feel good Friday’ idea was good,
wait till you hear what’s on offer for you throughout July….
‘Feel FANTASTIC’ all this July with our offer of £10 OFF all Sports Massages
with the man taking Dunmow by storm… Gavin Egan!
In the words of Gavin himself…
“The truth is, our Feel Good Friday’s have been filling up fast
and we’ve been having to turn some of you away”
So this month come in any day of any week for a Sports Massage
and get £10 OFF!
Sports Massage is a great way of reducing tension in the body, eliminating muscular
aches and pains, decreasing feelings of tightness and stiffness whilst improving performance in physical activity.
Our clients are telling us that this guy is a genius.
Come and experience for yourself!
So only one thing for me to mention, there’s only 10 up for grabs!
Booked on a first come first served basis so call or email Mary now to secure your Feel Fantastic Sports Massage for July!
Not to be used with existing packages purchased.
Must be booked in July with Gavin Egan!
Please contact Gavin at PureBody Health Sports Injury Clinic on
01371 859991 or firstname.lastname@example.org
What is Dry Needling?
Dry Needling is utilised by a trained therapist to treat a vast number of myofascial and muscular injuries and complaints. Acupuncture needles are used to alleviate tight bands within an active muscle. A very fine single filament needle is inserted into the skin targeting muscle trigger points or knots. The needles used are so thin they typically cannot be felt as they break the skin and rarely cause bleeding. The use of needles as a form of treatment is an invasive procedure. However, it is very safe and is only carried out by qualified and trained therapists.
What are Trigger Points/Taught Bands?
Myofascial trigger points are an extremely common cause of pain often caused by overuse, increased stress,
poor posture or as a response to injury. Trigger points can be classified into two phases, active and latent.
The active phase of the trigger point is the one which produces intense pain symptoms often motivating people
to seek relief. We identify trigger points by the patient’s history and symptoms, pain pattern and by palpation.
Trigger points are painful when pressed or squeezed, they cause a shortening of the muscle fibres which can lead
to dysfunction, a characteristic called referred pain meaning that an active trigger point can refer pain in another
area of the body. Each trigger point has a specific referral pain that is reproduced when the trigger point
is activated by digital pressure or overuse.
A classic example of this is seen in the upper trapezes muscle. Many people complain about pain and tension
in the upper traps and neck area after a long day at work, or after a bout of housework or gardening etc.
Typically pain progression moves up the neck and into the base of their skull, in some cases it can cause
tension type headaches. The referral pattern for the upper traps are shown below in red with the
trigger points been shown by the marked X.
How do Trigger points occur?
- Repeated actions i.e. Housework/Work activities/Gardening.
- Sustained loading i.e. Gym work, Heavy lifting.
- Poor Posture.
- Tensing due to stress or depression.
- Inactivity and Sedentary lifestyles.
So, how does dry needling work and what does the science say?
Dry needling works by inserting the needle into the trigger point, which causes the muscle to grip onto the needle
in an attempt to resist the needle as a foreign body. This is called a localised twitch response or basically a large twitch.
This localised twitch response is necessary to deactivate the trigger point and to facilitate muscle relaxation.
This causes significant pain relief, decreased muscle tension and tightness as well as an increased range of motion.
A recent review of several studies found dry needling can be effective in providing immediate pain relief after treatment and at 4 weeks’ post treatment in patients with upper body muscle pain (Kietrys et al, 2013). There has not been enough research evidence to determine its effectiveness on lower body conditions. However, it is widely believed when performed correctly it will cause the same effect as it does in the upper body. The effectiveness of this treatment depends greatly on the skill of the therapist to accurately palpate myofascial trigger points as well as an extensive knowledge of the anatomical structures.
What am I going to feel?
Typically, one does not feel the needle go into the skin. However, once the trigger point has been located and a localised twitch has occurred, the type of sensation can differ from person to person. What is described mostly by patients is a strong muscle cramping once the twitch response has been elicited. Once you become accustomed to the sensation you will have no problem relaxing as deactivating trigger points are reducing symptoms, decreasing pain, restoring muscle length and improving function. After the treatment, there may be localised muscle pain similar to muscle pain associated with exercise induced muscle damage or DOMs. This tends to last no more than 24 hours.
Injuries & Benefits.
Dry needling is used for a wide variety of different injuries and conditions. It may be used once as part of your overall treatment plan or to help alleviate stubborn trigger points and tight bands of muscle.
Prior to treatment, your Sports Injury Clinic therapist will perform a thorough assessment to determine if you are a suitable candidate for the procedure. Dry needling will also be used with other forms of therapy, such as manual therapy, stretching, exercise or as part of your ongoing treatment plan. It can also be used on several occasions throughout your treatment for more chronic longstanding issues, these include but are not limited to the following:
- Trigger Point Release
- Postural Dysfunction
- Low Back Pain
- Aids in the treatment of Muscle Tears and Strains
- Shin Splints
- Planter Fasciitis
- Chronic Muscle Pain
- Rotator Cuff and Shoulder Pain
- Tension Type Headaches
- Tennis/Golfer Elbow
- Vast Number of Neck Issues/Whiplash
- Knee and Patellofemoral Pain Sciatica and Piriformis Syndrome
I have a medical condition or am taking medication… am I a good candidate to be needled?
There are a very few reasons that would cause you to be an unsuitable candidate for this treatment. Most patients can receive dry needling treatment as it is extremely safe. However, it is important to know therapists do not needle for the sake of it and needling is only one tool that is used as part of your treatment plan. Your PureBody Health therapist will be able to answer all questions and alleviate any concerns prior to this treatment.
The following lists are contraindications or where dry needling is not advised.
The relative contraindications are where caution needs to be taken but the treatment can
still be carried out safely, meaning dry needling will be conducted at the therapist’s discretion.
Absolute Contraindications (Dommerholt et al, 2013)
- In a patient with needle phobia.
- Patient unwilling – fear.
- Unable to give consent – communication, cognitive, age-related factors.
- Medical emergency or acute medical condition.
- Over an area or limb with lymphedema (risk of infection)
- Inappropriate for any other reason.
Relative Contraindications (Dommerholt et al, 2013)
- Abnormal bleeding tendency
- Compromised immune system
- Vascular disease
- Frail patients
- Patients with epilepsy
- Psychological issues
- Patient allergies
- Patient medication
- Unsuitable patient for any reason
Dry Needling is an excellent tool that is utilised in conjunction with other treatments to get you back to full fitness
and health. In most cases, it is a faster way to relieve trigger point type pain over the traditional trigger
point pressure massage.
Your therapist will assess you to determine if you are a good candidate for the treatment.
Please contact Gavin at PureBody Health Sport’s Injury Clinic on
01371 859991 or email@example.com
- Ana Mendigutia-Gómez, PT, PhD, Carolina Martín-Hernández, PT, Jaime Salom-Moreno, PT, PhD, César Fernández-de-las-Peñas, PT, PhD. Effect of Dry Needling on Spasticity, Shoulder Range of Motion, and Pressure Pain Sensitivity in Patients With Stroke: A Crossover Study
- Dommerholt J., Fernandez-de-las-Penas C. Trigger Point Dry Needling. An Evidenced and Clinical-Based Approach. Edinburgh: Churchill Livingstone-Elsevier, 2013
- Furlan AD, van Tulder MW, Cherkin D, Tsukayama H, Lao L, Koes BW, Berman BM. Acupuncture and dry-needling for low back pain. Cochrane Database of Systematic Reviews 2005, Issue 1.
Kietrys, D. M., Palombora, K. M., Azzaretto, E., Hubler, R., Schaller, B., Schlussel, J. M., & Tucker, M. (2013). Effectiveness of dry needling for upper-quarter myofascial pain : a systematic review and meta-analysis. Journal of Orthopaedic Sports & Physical Therapy, 43 (9), 620634
A perfect opportunity to have that niggle or sports injury looked at by a qualified specialist in musculoskeletal injuries!
PureBody Health’s Sports Injury specialists are opening their doors for you all to provide you a FREE physio ‘walk-in’ clinic.
What is a ‘walk-in’clinic?
A ‘walk-in’ clinic is the perfect opportunity to have your ache, niggle or pain assessed.
It provides direct and immediate access to a qualified sports injury and rehabilitation specialist on a monthly basis so that your problem can be examined and diagnosed, quickly, effectively, professionally, and completely FREE!
How does the ‘walk-in’ clinic work?
A ‘walk-in’ clinic means no waiting lists, no signing up, no bookings needed and no lengthy referral processes.
All it takes is for you to simply ‘walk-in’ on the given date at a time that suits you between the open hours, to discuss your symptoms with one of our sport injury and rehabilitation specialists.
Upon arrival, your specialist or a member of our secretarial team will greet you, provide you with a refreshment and a form that will help to conduct your FREE assessment.
Who is the ‘walk-in’ clinic for?
If you suffer from a re-occurring sports or exercise related injury, back pain or stiffness whilst at work, or maybe something is keeping you awake at night?
Maybe you’re just not quite sure on why that niggle, ache or pain is occurring.
Or perhaps you are a coach at a sports club with injured team members or a personal trainer with clients in pain when training?
Please come and talk to us! We will listen carefully and we can help you!
Why should I attend?
At PureBody Health we understand that not everybody is pro-active in getting their latest niggle or injury looked at by an expert.
Maybe this is because of waiting lists, or sometimes the cost or perhaps you just aren’t sure of who to see and if treatment is really warranted… maybe you think that your pain will just pass by itself?
Well this outstanding service is FREE so there really is no need to take the risk of waiting any longer and letting matters getting worse!
Where is the ‘walk-in’ clinic?
Perfectly located at PureBody Health Sports Injury & Rehabilitation Clinic on Great Dunmow High Street with ample parking!
No waiting lists or bookings required just turn up!
Open to all genders and ages!
Did we mention… IT’S COMPLETELY FREE!!!
Contact Danny at PureBody Health on 01371 859991 or email: firstname.lastname@example.org to find out more.