Month: June 2024

What Causes Neck Pain And How To Help It?

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Neck pain, also known as cervical pain, is a prevalent ailment that affects a significant proportion of the population. The cervical spine, comprising of the uppermost seven vertebrae of the spinal column, is an intricate structure that encompasses bones, muscles, tendons, and ligaments. Irritation or damage to any of these components can result in pain and discomfort in the cervical region.

The cervical spine plays a crucial role in maintaining the stability of the head and providing mobility to the head and neck. Additionally, it serves as a protective structure for the spinal cord and nerve roots. Due to its vital functions, cervical pain can have a significant impact on an individual’s daily activities and quality of life. Thus, it is imperative to have a thorough understanding of the causes, symptoms, assessment, treatment and prevention of cervical pain.

A comprehensive understanding of the cervical spine’s anatomy and the various factors that may contribute to cervical pain can aid in the selection of appropriate treatment and prevention methods. It is always recommended to seek professional medical advice for accurate diagnosis and treatment.

Anatomy

  1. Cervical Spine: The neck is composed of seven cervical vertebrae (C1 to C7) . These vertebrae are responsible for supporting the head and allowing for a wide range of motion. Intervertebrae discs situated between the vertebrae act as cushions and provide flexibility.
  2. Muscles: The neck is supported and moved my a complex system of muscles. Some of the major muscles in the neck inslude: Sternocleidomastoid whihc allow for rotation and tilting of the head. Trapezius: helps rotating and stabilizating the shoulder blades and supports the head and neck. Levaator Scapula:Assists in elevating the shoulder blades and rotationg the neck/ Scale muscles: they asssist in neck flexion and rotation
  3. Nerves: The cervical Spine houses the spinal cord. which is an extension of the central nervous system. From the spinal cord, nerve roots branch out and exit through spaces between the vertebrae. These nerves supply sensation and motor control to various parts of the body, including the neck, shoulders, arms and hands.
  4. Ligaments are strong bands of connecting tissues that provide stability and support to the neck. They connect the vertebrae, helping to maintain proper alignment and limit excessive movement.
  5. Bloos Vessels: Several blood vessels run through the neck, including the carotid arteries and jugular veins, These vessels supply oxygenated blood to the brain and other parts of the head and neck.

 

Symptoms

Neck pain can present in a variety of ways, including stiffness, soreness, or a sharp or dull ache. Other symptoms may include headaches, muscle spasms, tingling or numbness in the arms or hands, and difficulty moving the neck.

Causes

  • Neck pain can be caused by a variety of factors, including poor posture, injury, or underlying health conditions. Some common causes include:
  • Poor posture: Sitting or standing in a slouched position can put a lot of strain on the neck muscles and cause pain
  • Injury: Whiplash, a common injury from car accidents, can cause damage to the muscles and ligaments in the neck
  • Degenerative conditions: Arthritis, osteoporosis, and other degenerative conditions can cause the bones in the neck to wear down, leading to pain.
  • Stress: Stress and tension can cause the muscles in the neck to tighten, leading to pain
  • Poor sleeping position
  • Overuse or repetitive movements

Diagnosis

If an individual is experiencing cervical pain, it is imperative to seek professional medical advice for an accurate diagnosis. The diagnostic process typically begins with a thorough physical examination, during which the healthcare professional will assess the individual’s range of motion, muscle strength, and any areas of tenderness or discomfort. This examination may also include a neurological examination to assess the function of the nerves in the neck and upper extremities.

In addition to the physical examination, imaging tests may also be conducted to further evaluate the cervical spine. These may include X-rays, magnetic resonance imaging (MRI), computed tomography (CT) scans, or bone scans. These imaging tests can provide detailed information about the bones, discs, and other structures of the cervical spine and can aid in identifying any abnormalities or injuries.

Treatment

Treatment for neck pain will depend on the underlying cause. Some common treatment options include:

  • Medications: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help to reduce pain and inflammation.
  • Physical therapy: Exercises and stretches can help to strengthen and stretch the neck muscles, improving flexibility and reducing pain.
  • Chiropractic care, Acupuncture
  • Surgery: In rare cases, surgery may be necessary to address a specific problem in the neck.

Exercises

In addition to physical therapy, there are a number of exercises that can help to relieve neck pain. Some examples include:

Neck stretches: Gently tilt your head to the side, hold for a few seconds, and then release.

Shoulder rolls: Roll your shoulders forward and then backwards, to release tension in the neck.

Upper trapezius stretch: Sit up straight and tilt your right ear to your right shoulder, hold for a few seconds, and then release.

Strengthening exercises: Exercises such as shoulder shrugs, neck extensions, and rotations, can help to strengthen the muscles in the neck.

Prevention

To prevent neck pain, it is important to maintain good posture, take regular breaks when sitting or standing for long periods of time, and to avoid repetitive movements. Additionally, proper sleeping position, stress management techniques and regular exercise can also help to prevent neck pain.

The Benefits of Deep Tissue Massage over Swedish Massage

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The Benefits of Deep Tissue Massage over Swedish Massage

Massage therapy is a popular and effective way to relieve stress, reduce pain, and promote overall well-being. Two of the most common types of massage are deep tissue and Swedish massage, each offering distinct benefits. While Swedish massage is known for its relaxing and gentle techniques, deep tissue massage stands out for its ability to target deeper layers of muscle and connective tissue, providing unique therapeutic advantages.

1. Deep Tissue Massage Enhances Pain Relief

One of the primary benefits of this therapy is its effectiveness in relieving chronic pain. This technique focuses on realigning deeper layers of muscles and connective tissue, making it particularly beneficial for individuals suffering from conditions like chronic back pain, fibromyalgia, and muscle tension. By applying sustained pressure and slow, deep strokes, therapists can break down adhesions and alleviate pain more effectively than the lighter strokes of Swedish massage.

2. Improved Mobility and Flexibility

Deep tissue massage helps to improve mobility and flexibility by targeting stiff, tense muscles. The intense pressure and techniques used in deep tissue massage can stretch and lengthen muscle fibres, reducing stiffness and increasing the range of motion. This makes it an excellent choice for athletes, individuals recovering from injuries, or anyone dealing with limited mobility due to muscle tightness.

3. Reduction of Inflammation

Inflammation can cause pain and discomfort in various parts of the body. Deep tissue massage promotes increased blood flow to the affected areas, which helps to reduce inflammation and promote healing. By breaking down scar tissue and improving circulation, deep tissue massage can accelerate recovery from injuries and reduce the chronic inflammation often associated with repetitive strain injuries or postural problems.

4. Stress Reduction

While Swedish massage is often associated with relaxation, deep tissue massage also offers significant stress reduction benefits. The intense, focused pressure of deep tissue massage can release tension stored in the deeper layers of muscles, providing a profound sense of relief and relaxation. This release of muscle tension can also have positive effects on mental health, helping to alleviate anxiety and improve overall mood.

In conclusion, while both deep tissue and Swedish massages have their merits, deep tissue massage offers distinct advantages for those seeking more intensive therapy. Its ability to provide enhanced pain relief, improve mobility, reduce inflammation, and significantly reduce stress makes it an invaluable treatment for many individuals.

If you are interested in either of these types of treatments then you can either make a booking or alternatively contact us directly for further information.

The Benefits of Deep Tissue vs Swedish Massage

Wolf Run June 2024

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Our Team’s Impact at The Wolf Run in June 2024: A Comprehensive Recovery Experience

In June 2024, our team proudly participated in The Wolf Run, an exhilarating outdoor event that challenges participants with a mix of mud, trails, and obstacle courses. This year, we brought our expertise to the forefront by setting up and managing the mobile recovery unit, aptly named the Recovery Hub. Our goal was to provide Wolf Runners with top-tier recovery services, ensuring they could rejuvenate and recover effectively after their strenuous efforts.

The Recovery Hub quickly became a vital stop for participants. Our advanced sports massage services were highly sought after, offering runners relief from muscle fatigue and soreness. These massages, administered by our skilled therapists, helped alleviate tension and promote quicker recovery, allowing runners to feel refreshed and ready for their next challenge.

In addition to massages, we introduced ice pod therapy, which provided an invigorating cool-down experience, reducing inflammation and speeding up muscle recovery. For those seeking warmth and relaxation, our hot steam saunas offered a perfect counterbalance, soothing tired muscles and promoting overall relaxation.

Our compression boot therapy, available on anti-gravity chairs, was a standout feature. This innovative treatment helped improve circulation and reduce muscle swelling, making it a favourite among the runners. The mobile injury assessment clinic was on hand to address any immediate concerns, ensuring that all participants received the necessary care and advice.

We also provided Theragun therapy, a cutting-edge percussive therapy tool that targeted deep muscle tension and promoted faster recovery. Medical acupuncture was available for those needing precise, targeted pain relief and enhanced healing.

Finally, our stretch and recover zone offered a dedicated space for runners to engage in guided stretching routines, helping to prevent injuries and enhance flexibility.

Our participation at The Wolf Run 2024 was a resounding success, with the Recovery Hub receiving overwhelming positive feedback. We are proud to have contributed to the well-being of the runners, enhancing their experience and supporting their recovery journey. We look forward to bringing our comprehensive recovery services to future events, continuing to promote health, wellness, and optimal performance.

If you would like to book our recovery hub then please click here alternatively contact us directly for more information.

Hydration: The Importance of fluid balance

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Hydration: The Importance of fluid balance

Water is essential for life, and the human body cannot function properly without enough water. Some of the key functions of water in the body include:

  • Regulating body temperature: When we are active, our bodies generate heat, and water helps to regulate our internal temperature by sweating.
  •  Lubricating joints: Water helps to keep the joints lubricated, which is crucial for preventing joint pain and reducing the risk of injury.
  • Flushing out waste: Water helps to flush out waste from the body, which is important for keeping the kidneys functioning properly and reducing the risk of kidney stones.
  • Aiding digestion: Water is essential for digesting food and absorbing nutrients.
  •  Transporting nutrients: Water is needed to transport essential nutrients and oxygen to all the cells in the body.

Water is essential for life, and the human body cannot function properly without enough water. Some of the key functions of water in the body include:

  • Regulating body temperature: When we are active, our bodies generate heat, and water helps to regulate our internal temperature by sweating.
  •  Lubricating joints: Water helps to keep the joints lubricated, which is crucial for preventing joint pain and reducing the risk of injury.
  • Flushing out waste: Water helps to flush out waste from the body, which is important for keeping the kidneys functioning properly and reducing the risk of kidney stones.
  • Aiding digestion: Water is essential for digesting food and absorbing nutrients.
  •  Transporting nutrients: Water is needed to transport essential nutrients and oxygen to all the cells in the body.

Benefits

Staying hydrated has many benefits for the body, including:

  • Improved physical performance: When the body is dehydrated, physical performance can be reduced, and fatigue can set in more quickly. Drinking enough water can help to improve energy levels and enhance physical performance.
  • Better skin health: Water is essential for keeping the skin hydrated and healthy. When the body is dehydrated, skin can become dry, flaky, and wrinkles can be more noticeable.
  •  Improved mental clarity: Water is essential for maintaining good brain function, and staying hydrated can help to improve focus, concentration, and memory.
  •  Reduced risk of headaches: Dehydration is a common cause of headaches, and drinking enough water can help to prevent them.
  •  Better kidney function: As mentioned earlier, water is crucial for keeping the kidneys functioning properly and flushing out waste.

Risk

Not drinking enough water can have serious consequences for the body, including:

  • Dehydration: The most obvious risk of not drinking enough water is dehydration. Symptoms of dehydration can include dry mouth, fatigue, dizziness, and confusion.
  •  Kidney damage: When the body is dehydrated, the kidneys have to work harder to remove waste, and this can increase the risk of kidney damage.
  •  Constipation: Water is essential for keeping the digestive system functioning properly, and a lack of water can lead to constipation.
  •  Increased risk of infections: When the body is dehydrated, the immune system can become weakened, increasing the risk of infections.
  •  Heart problems: Dehydration can cause the blood volume to decrease, which can put extra strain on the heart and increase the risk of heart problems.

Hydration and exercising

Hydration is crucial during exercise as it helps maintain blood flow, regulate body temperature, and prevent dehydration. The amount of water a person needs during exercise depends on factors such as the intensity of the activity, the duration of the exercise, and the individual’s body size and sweat rate. As a general guideline, athletes should aim to drink 17-20 ounces of water two to three hours before exercise and then continue to drink 7-10 ounces every 10-20 minutes during the activity. For longer workouts lasting more than an hour, sports drinks containing electrolytes may also be beneficial. It is important to note that thirst is not always an accurate indicator of hydration status, so it’s essential to drink water even if you don’t feel thirsty. Additionally, it’s important to avoid alcohol and caffeine before and during exercise, as these can increase dehydration.

Summary

In conclusion, hydration and fluid balance are essential aspects of maintaining good health and well-being. Drinking enough water is crucial for regulating body temperature, lubricating joints, flushing out waste, aiding digestion, and transporting nutrients. Staying hydrated has many benefits for the body, including improved physical performance, better skin health, improved mental clarity, reduced risk of headaches, and better kidney function. Not drinking enough water can have serious consequences for the body, including dehydration, kidney damage, constipation, increased risk of infections, and heart problems. Therefore, it is essential to make sure that you drink enough water every day to stay hydrated and maintain good health.

If you think it would be beneficial to discuss your nutrition and fluid intake with one of our highly qualified nutritionists then please contact us or make a booking online.

 

 

Flat Feet

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Flat Foot medically known as Pes planus, is a medical condition in which the medial longitudinal arch (MLA) which runs the length of the foot is flattened out or lowered. Flatfoot may affect one or both feet, and not only increases the load acting on the foot structure, but also interferes with the normal foot function. Therefore, individuals with flat feet experience discomfort while standing for long periods of time and exhibit a distinctive flat-footed gait.

Typical flatfoot symptoms include a tenderness of the plantar fascia, a laxity of the ligaments, a rapid tiring of the foot, pain under stress, and instability of the medial side foot structure. Over time, the mechanical overloading resulting from the flattened MLA is transferred to proximal areas such as the knees, hips and lower back, and thus flatfoot is recognized as a contributory factor in a wide variety of medical conditions, including lower limb musculoskeletal pathologies such as plantar fasciitis Achilles tendonitis, and patello-femoral joint pain.

Flatfoot deformities are commonly treated using some form of orthotic device. Such devices are designed to provide stability and to realign the foot arch, and have a demonstrable success in alleviating patients’ symptoms.

Anatomy

Flatfeet are an anatomical alteration which can occur in one foot or in both feet. The most common structural difference in flatfeet is found to be rear-foot varus which in turn causes excessive pronation of the foot.

In addition, deepened navicular cup, widened talus articular surface, proximally faced talus, and higher positioned navicular articular surface can be seen. These alterations cause the MLA to collapse resulting in a loss of arch height. When this loss of arch height is observable in both non-weight bearing and weight bearing positions, it is termed as rigid flatfeet.

Contrarily, when a normal MLA height is present in non-weight bearing condition and collapses with weight bearing is identified as flexible flatfeet.

Symptoms

The most identifiable symptoms and characteristics of flat feet are the decrease or lack of arches in the feet (especially when weight bearing) and pain / fatigue along the inner side of the feet and arches.

Some issues caused by flat feet include:

  • Inflammation of soft tissue
  • Foot, arch, and leg fatigue
  • Heel, foot, and ankle pain
  • Knee, hip, and lower back pain
  • Rolled-in ankles
  • Abnormal walking patterns
  • Shin splints
  • Bunions
  • Hammertoe
  • Arthritis
  • Plantar fasciitis
  • Posterior tibial tendon dysfunction (PTTD)

Causes

Flatfeet is not unusual in infants and toddlers, because the foot’s arch hasn’t yet developed. Most people’s arches develop throughout childhood, but some people never develop arches. People without arches may or may not have problems.

Some children have flexible flatfeet, often called flexible flatfoot, in which the arch is visible when the child is sitting or standing on tiptoes but disappears when the child stands. Most children outgrow flexible flatfeet without problems.

People without flatfeet can also develop the condition. Arches can collapse abruptly after an injury. Or the collapse can happen over years of wear and tear. Over time, the tendon that runs along the inside of the ankle and helps support the arch can get weakened or tear. As the severity increases, arthritis may develop in the foot.

Diagnosis

The observation of the feet mechanics from the front and back and also toes stand. The strength test in the ankles and locate the main area of pain. The wear pattern on the shoes also may reveal information about the feet.

Imaging tests that can be helpful in diagnosing the cause of foot pain may include:

  • X-rays. A simple X-ray uses a small amount of radiation to produce images of the bones and joints in the feet. It’s particularly useful in evaluating alignment and detecting arthritis.
  • CT scan. This test takes X-rays of the foot from different angles and provides much more detail than a standard X-ray.
  • Ultrasound may be used when a tendon injury is suspected. Ultrasound uses sound waves to produce detailed images of soft tissues within the body.
  • Using radio waves and a strong magnet, MRIs provide excellent detail of both bone and soft tissues.

Treatment

Many people with flat feet don’t have significant problems or need treatment. However, if foot pain, stiffness or other issues occur health provider might recommend nonsurgical treatments. Rarely, people need surgery to fix rigid flat feet or problems with bones or tendons.

Treatments include:

  • Nonsteroidal anti-inflammatory drugs (NSAIDs), rest and ice to ease inflammation and pain.
  • Physical therapies to stretch and strengthen tight tendons and muscles, improving flexibility and mobility.
  • Supportive devices like foot orthotics, foot or leg braces and custom-made shoes.

Exercises

  1. Toes elevations: Start by standing with your feet shoulder-width apart and flat on the ground. Slowly raise your toes off the ground as high as you can, while keeping your heels on the ground. Hold this position for a few seconds, then lower your toes back down to the ground. Repeat for several repetitions.
  2. Toes scrunches: Begin by sitting in a chair with your feet flat on the ground. Scrunch your toes together as tightly as you can, then relax them. Repeat for several repetitions.
  3. Double/Single leg raises: Start by lying on your back with your legs straight out in front of you. For double leg raises, raise both legs off the ground at the same time, keeping them straight. For single leg raises, raise one leg off the ground while keeping the other leg straight and on the ground. Hold the raised leg in the air for a few seconds, then lower it back down to the ground. Repeat for several repetitions on each leg.
  4. Standing single leg balance: Stand on one foot with your knee slightly bent. Hold this position for as long as you can, up to 30 seconds, then switch to the other foot. For a greater challenge, close your eyes or stand on a pillow or unstable surface.
  5. Toes walks: Start by standing with your feet flat on the ground. Slowly walk forward on your toes, keeping your heels off the ground. Walk for a few steps, then lower your heels back down to the ground. Repeat for several repetitions.
  6. Heel walks: Begin by standing with your feet flat on the ground. Slowly walk forward on your heels, keeping your toes off the ground. Walk for a few steps, then lower your toes back down to the ground. Repeat for several repetitions.
  7. Calf muscle stretch: Start by standing facing a wall with your hands on the wall at shoulder height. Take one step back with one foot, keeping your heel on the ground. Bend your front knee, keeping your back leg straight, until you feel a stretch in your calf muscle. Hold this position for 15-30 seconds, then switch legs and repeat.

Prevention

Flat feet can be hereditary and hereditary causes can’t be prevented. However, to prevent the condition from worsening and causing excessive pain by taking precautions such as wearing shoes that fit well and providing the necessary foot support.

How we can help

Massage therapy and sports therapy can be effective treatment options for individuals with flat feet. These therapies aim to address imbalances in the muscles and connective tissues of the feet and lower legs, which can contribute to the development of flat feet or exacerbate existing flat foot symptoms.

Massage therapy involves the manual manipulation of soft tissues, such as muscles and fascia, to promote relaxation, improve circulation, and reduce tension and pain. A massage therapist can work on the feet and lower legs to release tension in muscles and connective tissues that may be contributing to flat foot symptoms. They may also use techniques such as trigger point therapy or myofascial release to address specific areas of tension or pain.

Sports therapy, on the other hand, focuses on improving strength, flexibility, and function in the muscles and joints of the feet and lower legs. A sports therapist can develop a personalized exercise program to help strengthen weak muscles, improve flexibility, and correct imbalances in the feet and legs that may be contributing to flat feet. They may also use techniques such as kinesiology taping or orthotics to support the arch of the foot and promote proper alignment.

Together, massage therapy and sports therapy can help alleviate pain, improve function, and prevent further complications associated with flat feet. If you are experiencing flat foot symptoms or have been diagnosed with flat feet, consult with a qualified massage therapist or sports therapist to develop a personalized treatment plan that can help you achieve optimal foot health.

Rotator Cuff Injury

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In the rotator cuff region there are four muscles, tendons and ligaments, surrounding the shoulder which provide added stability to the shoulder joint. This structure helps to keep the bone securely placed into the socket. Injury to the rotator cuffs can cause an ache like pain in the shoulder. This may lead to a feeling of muscle weakness and inability to lift the shoulder above the head.

Rotator cuff injuries are most commonly presented in people regularly exposed to overhead movements, such as painters, carpenters and builders. Individuals who suffer from this injury can usually manage their symptoms, through sports massage and specific exercises focusing on the rotator cuff muscle region. However, if not treated correctly, further injury to the area may occur such as a complete tear, which may result in surgery.

Anatomy

The rotator cuffs are made up by four muscles, these are the supraspinatus, infraspinatus, teres minor and subscapularis. These muscles aid in keeping the upper arm and shoulder into the socket with stability. They also each allow specific movements at the shoulder joint. The group of four muscles all originate within the shoulder blade, but all insert into different portions of the upper arm bone.

Supraspinatus: This muscle originates at the supraspinous fossa; the muscle belly passes laterally over the acromion process and inserts into the greater tubercle of the humerus bone. This muscle allows the first 15 degree’s movement of abduction, after this the deltoid and trapezius muscles will then allow further motion.

Infraspinatus: The origin of the infraspinatus is the infraspinatus fossa, and the insertion is also the greater tubercle of the humerus. The motion created by this muscle is lateral rotation of the shoulder, moving the arm away from the centreline of the body.

Teres Minor: A small narrow muscle on the back of the shoulder blade which sits underneath the infraspinatus. The origin is the lateral boarder of the scapula. This muscle contributes to external rotation of the arm of the body.

Subscapularis: This rotator cuff is the strongest and largest out of the three listed above. This muscle originates at the subscapularis fossa and inserts into the lesser tubercle of the humerus. The subscapularis allows greater motion at the shoulder and mainly aids in allowing medial rotation of the arm.

Symptoms

Common symptoms of possible rotator cuff injury:

  • Dull ache
  • Difficulty lifting arm over head
  • Weakness around the shoulder
  • Disturbed sleep
  • The constant need to use self-myofascial techniques

Causes

There are a few common risk factors of why rotator injury may occur:

  1. Family History: There may be family history of rotator cuff injuries which may make certain family members more prone to having the injury than others.
  2. The type of job you do: Individuals who work in construction or manual labour who have repetitive overhead movement of the shoulder could damage the rotator cuff overtime.
  3. Age: As you get older joints and muscles become weaker, meaning you may be more prone to injury overtime.

Diagnosis

To diagnose a rotator cuff injury a physical examination will be carried out by a doctor or a physiotherapist. Firstly, they may ask about your day-to-day activities which may determine the seriousness of the injury. The doctor will test the range of movement at the shoulder by getting you to perform movements such as flexion, extension, abduction, adduction and medial and lateral rotation. This will allow the doctor to determine if it is actually rotator cuff injury or whether it may be other conditions such as impingement or tendinitis.

Imaging scans such as X-Ray’s may also be used to see if there is any abnormal bone growth within the joint, which may be causing the pain.

Treatment

Treatments for rotator cuff injuries can be non-surgical or surgical. Tendinitis may occur over time from the repetitive strain placed around the joint, so it is important to treat the affected area.

  • Apply a cold compress/ ice to the effected area to reduce swelling
  • Heat packs can be used to reduce swelling
  • Resting the affected area
  • Inflammatory medication such as ibuprofen and naproxen
  • Reduce the amount of repetitive movement to the joint
  • Don’t lift the arm overhead

Exercises

  • Doorway Stretch: Stand facing an open doorway with your hands placed on the door frame at shoulder height. Step one foot forward and gently lean forward, feeling a stretch in your chest and shoulders. Hold the stretch for 20-30 seconds before releasing. Repeat the stretch with the other foot forward.
  • External rotation with weight: Hold a dumbbell or weight plate in one hand and stand with your elbow bent at 90 degrees and your upper arm against your side. Rotate your arm outwards, away from your body, while keeping your elbow tucked in. Slowly return to the starting position and repeat for 8-12 repetitions before switching arms.
  • High to low rows with resistance band: Attach a resistance band to a sturdy anchor point at chest height. Stand facing the anchor point with the band in both hands. Pull the band towards your chest, keeping your elbows tucked in and your shoulders down. Slowly release the band back to the starting position and repeat for 8-12 repetitions.
  • Reverse fly’s: Hold a dumbbell or weight plate in each hand and bend forward at the waist, keeping your back straight. Extend your arms out to the sides, keeping them parallel to the floor. Squeeze your shoulder blades together as you bring the weights up towards your body, then slowly release back to the starting position. Repeat for 8-12 repetitions.
  • Lawn mower pull with resistance band: Attach a resistance band to a low anchor point and stand with your side to the anchor point. Hold the band in one hand with your arm extended towards the anchor point. Pull the band towards your chest, keeping your elbow bent and your shoulder blade squeezed down and back. Slowly release back to the starting position and repeat for 8-12 repetitions before switching sides.
  • Isometric internal rotation: Stand with your elbow bent at 90 degrees and your upper arm against your side. Place a rolled up towel or small ball between your elbow and your side. Squeeze your elbow into your side, holding the contraction for 10-15 seconds before releasing. Repeat for 2-3 sets of 10-15 repetitions.
  • Isometric external rotation: Stand with your elbow bent at 90 degrees and your upper arm against your side. Hold a resistance band in both hands, with one end of the band anchored to a sturdy object. Rotate your arm outwards, away from your body, while keeping your elbow tucked in. Hold the contraction for 10-15 seconds before releasing. Repeat for 2-3 sets of 10-15 repetitions before switching arms.

Prevention

  1. Strengthen the rotator cuff muscles: Exercises that target the rotator cuff muscles can help to build strength and stability in the shoulder joint. Examples of such exercises include external rotation with a resistance band, internal rotation with a light weight, and scapular stabilization exercises.
  2. Warm up properly: Before engaging in any activities that involve overhead arm movements, it is important to warm up the shoulder joint with dynamic stretches and exercises. This can help to increase blood flow to the muscles and reduce the risk of injury.
  3. Practice good technique: When engaging in activities that involve overhead arm movements, it is important to use proper technique and form. This can help to reduce stress on the rotator cuff muscles and tendons and minimize the risk of injury.
  4. Use proper equipment: Using equipment that is properly fitted and designed for the activity can help to reduce the risk of rotator cuff injuries. For example, using a tennis racket with a larger grip or wearing properly fitting swim goggles can reduce the stress on the shoulder joint.
  5. Rest and recover: Resting and allowing the shoulder joint to recover after activity is important for preventing overuse injuries. Avoiding overuse and engaging in activities that strengthen and stretch the shoulder muscles can help to prevent rotator cuff injuries.

How We Can Help

We understand that dealing with a rotator cuff injury can be a challenging and painful experience. As healthcare professionals, we are dedicated to helping you manage your symptoms and regain full function of your shoulder joint.

We are pleased to offer you our services in massage therapy and sports therapy, both of which can be highly effective in treating rotator cuff injuries. Our trained and experienced therapists can work with you to reduce pain and inflammation, improve range of motion, correct muscle imbalances, and provide advice on injury prevention.

Our services are tailored to meet your individual needs and goals, and we will work with you to develop a treatment plan that is effective and manageable for you. We believe in a collaborative approach to healthcare, and we may work in conjunction with other healthcare professionals, such as physiotherapists or orthopedic specialists, to ensure that you receive the best possible care.

We take pride in providing our patients with high-quality, compassionate care, and we are committed to helping you achieve optimal health and well-being. If you are interested in learning more about our massage therapy and sports therapy services, or if you would like to schedule an appointment, please do not hesitate to contact us.

Caffeine and It’s Effects on Performance

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Caffeine is naturally occurring chemical compound that functions in the body mainly as a mild nervous system stimulant. It is a popular substance among athletes, as it has been shown to enhance performance in a number of ways. It can increase alertness, improve reaction time, and reduce perceived effort during exercise, which can lead to improved endurance and overall performance. Additionally, caffeine has been shown to have a positive impact on cognitive function, helping athletes to maintain focus and mental clarity during competition or training.Caffeine is readily available in many forms, including drinks such as coffee and energy drinks, as well as supplements like caffeine tablets or gels. While caffeine can provide a number of benefits to athletes, it is important to use it responsibly and in accordance with relevant rules and regulations, as it is a banned substance in some sports. Additionally, athletes should be aware of their own tolerance for caffeine and any potential interactions with other substances or medications they may be taking.

Timing and Dose

Caffeine is naturally occurring chemical compound that functions in the body mainly as a mild nervous system stimulant. The consumption of caffeine for performance has been widely researched, with significant effects for endurance, such as alertness and time to exhaustion (fatigue). The direct effects on single events involving strength and power, remains unclear, although is suggested to improve muscle performance through the activation of the central nervous system.

Performance Enhancement Effects

Increases alertness

  • Increases attention and vigilance
  • Reduces time to exhaustion (fatigue)
  • Improves muscle performance
  • Health advantages: decreased risk of type II diabetes, developing gallstones, colon cancer, and can improve cognitive function.

Possible Side Effects

Side Effects (only for frequent consumption of high dosages)

  • Increased anxiety, jitteriness, arousal
  • Gastro-intestinal issues
  • Increased or irregular heartbeat
  • Headaches
  • Insomnia and hindered sleep quality

Strength Exercises

The direct effect of caffeine on short events and strength exercises remains unclear, and despite caffeine showing greater effects for endurance performance, it appears that caffeine could enhance performance in shorter events through four interrelated neuromuscular effects, improving muscle performance:

    • Lowering the threshold for muscle recruitment.
    • Altering excitation contraction coupling.
    • Facilitating nerve impulse transmission.
    • Increasing ion transport within muscles.

Fat Loss

Caffeine has been found to delay fatigue during exercise, which induces the breakdown of fat cells, by blocking adenosine receptors, that increases the quantity of free fatty acids in the bloodstream, increasing fat burning during exercise. Caffeine is also found to stimulate the metabolic rate, that is accompanied by greater fat oxidation, and an increase of the body’s production of heat (thermogenesis), which increases daily energy expenditure.

Sources of Caffeine

Coffee (> 60 mg)

Tea (black tea ∼47 mg)

Anhydrous tablets (∼200 mg)

Pre-workout shots (∼250 mg)

Energy drinks (> 170 mg)

Caffeine gels (∼75 mg)

Dark chocolate (∼24 mg)

 

Exercising In The Heat

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Exercising in hot weather can present a number of challenges for athletes and fitness enthusiasts alike. While the heat can provide an added cardiovascular challenge, it also requires careful consideration of fluid balance and hydration to ensure safe and effective performance. In this article, we will explore the science behind exercising in the heat, the benefits and risks associated with this type of exercise, and the best practices for staying hydrated and safe when engaging in physical activity in warm or hot weather.

Science Behind

Exercising in the heat places additional stress on the body due to the increased workload required to regulate internal body temperature. This can result in increased sweating and fluid loss, leading to dehydration and other heat-related conditions.
In order to regulate body temperature, the body must transfer heat from the internal environment to the external environment. This is accomplished through sweating, which is facilitated by the sweat glands in the skin. The evaporation of sweat from the skin helps to cool the body and maintain internal temperature. However, this also results in fluid loss that must be replaced to prevent dehydration.

 

Benefits

For athletes and fitness enthusiasts, exercising in the heat can offer several benefits, including:

  • Improved cardiovascular fitness: Exercising in hot weather can provide a more challenging cardiovascular workout, helping to improve overall fitness and endurance.
  • Increased calorie burn: The body must work harder to regulate internal temperature in hot weather, resulting in an increased calorie burn during exercise.
  •  Improved heat adaptation: Regular exercise in hot weather can help the body to adapt and become more efficient at regulating internal temperature, improving performance in warm conditions.

Risks

  • While there are benefits to exercising in the heat, it is important to be aware of the associated risks, including:
  • Dehydration: The increased fluid loss from sweating can result in dehydration, which can negatively impact performance and increase the risk of heat-related conditions.
  • Heat exhaustion: Symptoms of heat exhaustion can include dizziness, headache, and fatigue, and can result from dehydration and overheating.
  •  Heat stroke: In severe cases, heat exhaustion can progress to heat stroke, which is a life-threatening condition characterized by a high body temperature, confusion, and unconsciousness.

Usefull Tips

  • Hydrate before and during exercise: Adequate hydration before and during exercise is essential to prevent dehydration and related heat-related conditions.
  •  Wear appropriate clothing: Lightweight, breathable clothing can help to regulate internal temperature and prevent overheating.
  • Exercise at cooler times of day: Exercising in the early morning or late evening, when temperatures are cooler, can help to reduce the risk of heat-related conditions.
  • Gradually acclimate to the heat: Gradually increasing exposure to hot weather over several days can help the body to adapt and become more efficient at regulating internal temperature.
  •  Monitor for symptoms of heat-related conditions: Pay attention to symptoms such as headache, dizziness, and fatigue, and seek medical attention if these symptoms persist or worsen.

In conclusion

Exercising in the heat can provide a more challenging workout and improve cardiovascular fitness, but it also requires careful consideration of fluid balance and hydration to ensure safe and effective performance. By following the best practices outlined above, athletes and fitness enthusiasts can enjoy the benefits of exercising in hot weather while minimizing the risks associated with this type of exercise.

 

Benefits of a Corporate Well-Being Day

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Benefit’s of a Corporate Well-Being Day

In today’s fast-paced business world, corporate well-being is becoming increasingly important. It is well known that happy and healthy employees are more productive and engaged. A corporate well-being day with on-site massage and yoga can provide numerous benefits to both the employees and the company as a whole.

Firstly, a corporate well-being day can help to reduce stress levels among employees. Stress can have a significant impact on a person’s physical and mental health, as well as their productivity. By providing employees with the opportunity to participate in activities such as on-site massage and yoga, they can learn valuable relaxation techniques and feel more refreshed and energized.

Secondly, a well-being day can improve employee morale and job satisfaction. When employees feel that their employer cares about their well-being, they are more likely to feel valued and engaged in their work. This can lead to increased motivation and productivity, as well as lower rates of absenteeism and turnover.

Thirdly, on-site massage and yoga can help to promote physical health among employees. Sitting at a desk for long periods of time can lead to poor posture and a range of physical healthproblems. By offering employees the opportunity to participate in activities such as yoga and massage, they can improve their flexibility, posture, and overall physical well-being.

 

Fourthly, a well-being day can help to foster a sense of community within the workplace. By bringing employees together to participate in activities such as group yoga sessions, they can bond and build relationships with their colleagues. This can lead to improved communication and teamwork, as well as a more positive and supportive workplace culture.

Finally, a corporate well-being day can help to demonstrate to clients and customers that the company values its employees and is committed to their well-being. This can help to build a positive reputation for the company and attract new business.

In conclusion, a corporate well-being day with on-site massage and yoga can provide numerous benefits to both employees and the company as a whole. By reducing stress levels, improving morale and job satisfaction, promoting physical health, fostering a sense of community, and demonstrating a commitment to employee well-being, companies can create a more productive, engaged, and positive workplace culture.

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Our team are the highest qualified soft tissue specialists with over 3 years university degree level behind them. With this in mind we don’t just give your staff a rub, we can effect some serious change in their physical and mental well-being with the right techniques and approach for each person. On top of this our team can offer a range of servics from Massage, Yoga, Mindfullness, Reflexology, Nutrition, Exercise in the workplace and much more. Visit our contact page to get in touch.

Glenohumeral Joint Instability

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The glenohumeral joint (GH) is a ball and socket joint that includes a complex, dynamic, articulation between the proximal humerus (“ball”) and the glenoid (“socket”) of the scapula. The static and dynamic stabilizing structures allow for extreme range of motion in multiple planes, that predisposes the joint to instability events. Shoulder instability often occurs when the capsule (lining of the shoulder joint), ligaments, or labrum becomes stretched, torn, or detached from the glenoid, commonly after shoulder trauma or repetitive motion. A genetic condition can also cause looseness and weakness in the joint. Exercise programs that aim to strengthen the rotator cuff and scapular muscles are often the primary treatment for instability, where full range of motion usually returns after 6-8 weeks.

Anatomy

Structurally a ball and socket joint, that involves the humeral head with the glenoid cavity of the scapula, and it represents the major articulation of the shoulder girdle. The joint capsule and ligaments provide a passive restraint to keep the humeral head compressed against the glenoid. As one of the most mobile joints, the GH joint has stabilising elements, that are divided into static (capsule-labro-ligamentous complex) and active (rotator cuffs and bicep tendons).

Symptoms

The symptoms of Glenohumeral Joint Instability include but may not be limited to:

  • Pain, tenderness, swelling, and/or bruising.
  • A loose feeling, or hearing a “pop” in the shoulder joint.
  • Repeated shoulder dislocation.
  • Tingling or burning sensation in the lower arm and hand.
  • Localised numbness of the skin overlying the deltoid muscle.
  • Decreased range of arm/shoulder motion.

Causes

Glenohumeral joint instability can occur following a traumatic accident such as a fall or collision. It can also occur without significant trauma or injury, which is often genetic from those with hypermobility or connective tissue problems, or from a development of laxity in tissues of the shoulder joint. Other causes can be from repetitive motions, particularly from throwing sports, causing the shoulder to stretch over time, where normal muscle control is lost.

Diagnosis

A physical examination can confirm the impression obtained from the history and help to determine if the shoulder is loose or unstable. Radiographs or imaging, such as X-rays, MRI, or a CT scan can help to provide confirmation of traumatic glenohumeral instability present from the damaged bones, cartilage, and rotator cuff. Mobility may be restricted for two weeks, followed by physical therapy to strengthen the muscles that stabilises the shoulder.

Classifications

Polar Type I (structural instability) – typically present with a positive apprehension (anterior direction) associated with rotator cuff weakness. Posture, single leg balance, and scapula control are often disturbed. Can begin to exhibit signs of poor scapula control, abnormal muscle activation, and altered trunk stability and balance, when moving towards type II and III poles.

Polar Type II – (atraumatic instability) – present with positive anterior apprehension test, with increased laxity and excessive external rotations, and muscular balance

Polar Type III – (neurological dysfunctional or muscle patterning) – shows abnormal activation of large muscles and suppression of the rotator cuff. Mostly occurs with a history of easy shoulder dislocation.

Treatment

Treatment usually begins with physical therapy, designed to strengthen the shoulder, and maintain the joint in position.

Restricting activity that includes overhead motion may be advised to reduce symptoms. Full range of motion usually returns after 6-8 weeks.

If less invasive treatments don’t work, and in severe instances, open surgery is often necessary, where an incision is made over the shoulder and the muscles are moved to access the joint capsule, ligaments, and labrum. After surgery, full recovery often takes 4-6 months, and in some cases up to 12 months. At this stage some deep tissue massage and scar tissue work may be necesary!

Exercises

1. Shoulder Flexion (Lying Down)

  • Purpose: Improve shoulder mobility and strengthen the muscles involved in flexion, which helps stabilise the shoulder joint.
  • How to Perform:
    • Lie on your back with your arm by your side.
    • Hold a light weight or no weight at all, and slowly raise your arm straight up toward the ceiling, keeping your elbow straight.
    • Lower your arm back down slowly, and repeat.

2. Shoulder Blade Squeeze

  • Purpose: Strengthen the scapular stabilisers, particularly the muscles that control the shoulder blades, to improve overall shoulder stability.
  • How to Perform:
    • Sit or stand with your arms at your sides.
    • Squeeze your shoulder blades together, as if trying to pinch something between them.
    • Hold the squeeze for a few seconds, then relax.
    • Repeat for the desired number of repetitions.

3. Resisted Rows

  • Purpose: Strengthen the upper back and shoulder muscles, particularly the rhomboids and middle trapezius, to enhance shoulder stability.
  • How to Perform:
    • Anchor a resistance band at chest height.
    • Hold the band with both hands, and step back to create tension.
    • Pull the band toward your chest, keeping your elbows close to your sides and squeezing your shoulder blades together.
    • Slowly return to the starting position and repeat.

4. Internal Rotator Strengthening Exercise

  • Purpose: Strengthen the internal rotators (subscapularis) of the shoulder, which are crucial for maintaining joint stability.
  • How to Perform:
    • Attach a resistance band to a sturdy object at waist height.
    • Stand with your affected side closest to the band, holding the other end with your elbow bent at 90 degrees.
    • Keep your elbow close to your body, and rotate your arm inward against the resistance.
    • Slowly return to the starting position and repeat.

5. External Rotator Strengthening Exercise (with Arm Abducted 90°)

  • Purpose: Target the external rotators (infraspinatus and teres minor) to improve the stability and control of the shoulder joint.
  • How to Perform:
    • Stand or sit with your arm raised to shoulder height and your elbow bent at 90 degrees, holding a resistance band or light weight.
    • Rotate your forearm upward, keeping your elbow in line with your shoulder.
    • Slowly lower your arm back down to the starting position and repeat.

6. Standing Row (with Resistance Band)

  • Purpose: Strengthen the muscles that stabilise the shoulder, particularly the upper back and shoulder blade muscles, to improve shoulder joint stability.
  • How to Perform:
    • Anchor a resistance band at chest height.
    • Stand facing the band, holding it with both hands.
    • Pull the band toward your chest, leading with your elbows and squeezing your shoulder blades together.
    • Slowly return to the starting position and repeat.

 

Prevention

Glenohumeral Joint Instability (GJI) is a condition that occurs when the ball and socket joint of the shoulder become dislocated or partially dislocated due to trauma or other underlying conditions. GJI can result in pain, weakness, and limited range of motion, making it difficult for people to perform their daily activities. In severe cases, surgery may be required to treat the condition. However, prevention is always better than cure, and there are several steps that individuals can take to prevent GJI.

Strengthen the Rotator Cuff Muscles:
The rotator cuff muscles are a group of muscles that attach the shoulder blade to the humerus bone and help stabilize the shoulder joint. Strengthening these muscles can help prevent GJI. Exercises that target the rotator cuff muscles include external and internal rotation exercises, scapular stabilization exercises, and shoulder blade squeezes.

Improve Shoulder Mobility:
Limited shoulder mobility can lead to increased stress on the shoulder joint, which can increase the risk of GJI. Stretching exercises that target the shoulder joint, such as shoulder circles and shoulder flexion stretches, can help improve shoulder mobility and prevent GJI.

Maintain Good Posture:
Poor posture can contribute to shoulder instability and increase the risk of GJI. Individuals should aim to maintain good posture by keeping their shoulders back and down and their chest open. Practicing good posture can help improve shoulder alignment and stability.

Avoid Overuse Injuries:
Overuse injuries can cause wear and tear on the shoulder joint, leading to increased instability and a higher risk of GJI. To avoid overuse injuries, individuals should practice proper form and technique when performing exercises and avoid repetitive overhead movements.

Wear Proper Protective Gear:
Individuals who participate in contact sports or activities that involve the risk of shoulder injuries should wear proper protective gear, such as shoulder pads or braces. Protective gear can help absorb the impact of a fall or collision, reducing the risk of GJI.

In conclusion, preventing GJI requires a combination of strengthening exercises, stretching, good posture, injury prevention strategies, and protective gear. By following these steps, individuals can help reduce the risk of GJI and maintain a healthy and stable shoulder joint. It is important to consult with a healthcare professional before starting any new exercise program or if experiencing any shoulder pain or discomfort. If you are unsure what to do, please contact us and one of our Personal Trainers or Sports Therapists can help.

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