Category: Client Corner

Shin Splints

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Shin splints is a generic term used to describe several conditions of the lower leg such as:
– Medial tibial stress syndrome (MTSS)
– Stress Fractures
– Compartment Syndrome

Throughout this article will we discuss the signs & symptoms for each condition.

Anatomy

The function of the tibialis anterior muscle is to dorsiflex the foot (bringing your toes towards the shin). Not a lot of strength is required to perform this movement and as a result the TA tends to be quite small. As the muscle contracts to perform dorsiflexion, the plantarflexors relax to allow the foot to raise. Plantarflexors are muscles that create the opposing movement of the foot, meaning they bring your toes down towards the ground. If the plantarflexors fail to relax, then the TA needs to overcome both the weight of the foot and the intrinsic resistance of these antagonistic muscles. This extra effort causes overload on the TA, resulting pain and discomfort.

Medial tibial stress syndrome (MTSS)

MTSS is inflammation of the periosteum, usually occurring on the posterior and medial surfaces of the tibia. The inflammation results in scar tissue which can stick or ‘splint’ the affected muscles (gastrocnemius and soleus) to the bone, making it difficult for them to lengthen, which would allow the tibialis anterior (TA) muscle to function.

Symptoms

– Pain and discomfort in the front and medial side of the shin, especially when walking or running uphill since the ROM required increases.
– inflammation along tibia
– persistent discomfort during activity, increases with walking or uphill running
– limited dorsiflexion (tight calf musculature)
– pain on palpation of medial tibial border
– pain on full contraction or stretch
– foot in a pronated position

Causes

– Muscle imbalance
– Impact
– Change of stress (e.g: shoes, surfaces, intensity)
– Over pronation of the foot

Stress Fractures

Continued microtrauma caused by repetitive impact can lead to small cracks developing in the tibia. The fractures often occur on the anterior tibia where the impact force is focussed.

Symptoms

– Pain felt on anterior and posterior tibia
– Increased pain with activity (particularly impact)
– Pain on palpation on anterior tibia
– Nodules along anterior tibia may be felt in more chronic stages

Causes

– Muscle imbalance
– Poor posture
– Over pronation during walking, jogging or running gait
– Overuse and excessive repetition
– Too much too soon

Compartment Syndrome

Compartment syndrome results in an increase in pressure in any of the four compartments of the lower leg

Symptoms

Symptoms are similar to those of deep vein thrombosis (DVT), so the healthcare professional should be confident that DVT is not a possibility before progressing with any treatment.

– Pain and swelling of lower limb
– Pain and discomfort increasing with activity
– Symptoms relieved shortly after activity stops
– Pain on palpation of affected compartment
– Pain on contraction of affected muscles
– Reduced ROM relating to movements of the muscles in the affected compartment
– Neurological symptoms distal to the compartment (numbness, tingling)
– Reduced pulse quality of the affected foot

Causes

– Post-impact bleeding
– Rapid hypertrophy of compartment muscles
– Inflammation of tendons from repetitive movement or impact
– Reduced flexibility in an adjacent compartment

Diagnosis of Shin Splints

Shin splints are usually diagnosed from the patients’ medical history and a physical exam. In some cases, an X-ray or other imaging studies can help identify stress fractures.

Treatment

Rest – Avoid activities that cause pain or discomfort but don’t give up all physical activity. While you’re healing, perform low-impact exercises, such as swimming, bicycling or water running.

Ice – Apply ice packs to the affected shin for 15 to 20 minutes at a time, every 2-3 hours for several days. To protect your skin, wrap the ice packs in a thin towel.

Take an over-the-counter pain reliever. Try ibuprofen to reduce pain.

Resume usual activities gradually after your pain is gone.

Alternative therapies

As soft tissue specialists in some cases Shin Splints can be confused with a tightness in the Tibialis Anterior muscle and as such a sports massage or deep tissue massage can relieve the issue. That said even if you have shine splints, maintaining good blood flow to the area and keeping your muscles relaxed and the lymphatic fluid drained can also be achieved through hands on soft tissue massage and lymphatic drainage techniques. Other therapies like medical acupuncture has also shown to be effective in the management of pain and symptoms.

Exercises

Standing Gastrocnemius Stretch

Primary muscles stretched: Gastrocnemius (calf muscle)

  1. Starting Position: Stand facing a wall or sturdy object, about arm’s length away. Place your hands flat against the wall at shoulder height for support. Keep your feet hip-width apart and both feet flat on the ground.
  2. Step Back: Take a step back with one foot, keeping it flat on the ground and extending it behind you. Your back leg should be straight, with your heel firmly planted on the ground and your toes pointing directly forward.
  3. Bend Front Knee: Bend your front knee, shifting your weight slightly forward while keeping your back leg straight. You should feel a gentle stretch in the calf muscle of your back leg.
  4. Adjust Position: If you don’t feel a stretch, you can adjust your stance by stepping farther back or bending your front knee slightly more. Ensure that your back heel remains in contact with the ground throughout the stretch.
  5. Hold and Breathe: Hold the stretch for 20-30 seconds, focusing on deep, steady breaths. Relax into the stretch, allowing the tension in your calf muscle to gradually release.
  6. Switch Sides: After holding the stretch on one side, release and switch legs, stepping back with the opposite foot. Repeat the stretch on the other side, following the same steps.
  7. Repeat: Perform the stretch 2-3 times on each leg, aiming to deepen the stretch slightly with each repetition. Listen to your body and avoid pushing into pain or discomfort.

Soleus Stretch

Primary muscles stretched: Soleus (calf muscle)

  1. Starting Position: Sit on the floor with your legs extended in front of you. Keep your back straight and your feet flexed, pointing towards the ceiling.
  2. Bend Knee: Bend one knee and cross it over the opposite leg, placing your foot flat on the floor on the outside of your opposite knee. Your bent knee should be pointing towards the ceiling.
  3. Foot Positioning: Keep your foot on the floor relaxed, with your toes pointing slightly outward and the sole of your foot in contact with the ground.
  4. Lean Back: Slowly lean back, using your hands for support behind you. Keep your back straight and your chest lifted as you lower your upper body towards the floor.
  5. Feel the Stretch: You should feel a gentle stretch in the calf muscle of your extended leg. This stretch primarily targets the soleus muscle, located deeper within the calf.
  6. Hold and Breathe: Hold the stretch for 20-30 seconds, focusing on deep, steady breaths. Relax into the stretch, allowing the tension in your calf muscle to gradually release.
  7. Switch Sides: Release the stretch and switch legs, crossing the opposite knee over the other leg and repeating the stretch on the opposite side.
  8. Repeat: Perform the stretch 2-3 times on each leg, aiming to deepen the stretch slightly with each repetition. Listen to your body and avoid pushing into pain or discomfort.

Tibialis Anterior Stretch

Primary muscles stretched: Tibialis anterior (front of shin)

  1. Starting Position: Sit on the floor with your legs extended in front of you. Keep your back straight and your feet flexed, pointing towards the ceiling.
  2. Cross Ankle: Cross one ankle over the opposite knee, placing your foot flat on the floor beside your opposite knee. Your crossed leg should form a figure-four shape.
  3. Lean Back: Slowly lean back, using your hands for support behind you. Keep your back straight and your chest lifted as you lower your upper body towards the floor.
  4. Point Toes: Point your toes of the crossed leg towards the ceiling. This movement will target the tibialis anterior muscle, located on the front of your shin.
  5. Feel the Stretch: You should feel a gentle stretch along the front of your shin and ankle of the crossed leg.
  6. Hold and Breathe: Hold the stretch for 20-30 seconds, focusing on deep, steady breaths. Relax into the stretch, allowing the tension in your tibialis anterior muscle to gradually release.
  7. Switch Sides: Release the stretch and switch legs, crossing the opposite ankle over the other knee and repeating the stretch on the opposite side.
  8. Repeat: Perform the stretch 2-3 times on each leg, aiming to deepen the stretch slightly with each repetition. Listen to your body and avoid pushing into pain or discomfort.

Calf Raises

Muscles targeted: Gastrocnemius (calf muscle), Soleus

  1. Starting Position: Stand tall with your feet hip-width apart, ensuring your weight is evenly distributed between both feet. Keep your shoulders relaxed and your abdominal muscles engaged for stability.
  2. Lift: Slowly rise up onto the balls of your feet by lifting your heels off the ground. Focus on using your calf muscles to initiate the movement. Keep your core tight to maintain balance.
  3. Peak Contraction: Once you’ve reached the highest point of the movement where you feel a strong contraction in your calf muscles, pause briefly. Ensure that you maintain control throughout the exercise to prevent any jerky movements.
  4. Lowering Phase: Slowly lower your heels back down to the starting position, allowing your heels to gently touch the ground. Resist the urge to drop your heels quickly, as this reduces the effectiveness of the exercise.
  5. Repeat: Perform the desired number of repetitions, aiming for 10-15 repetitions to start with. As you become more comfortable with the exercise, you can gradually increase the number of repetitions or add additional resistance by holding onto dumbbells or using a calf raise machine.

Resisted Dorsiflexion

Muscles targeted: Tibialis anterior

  1. Starting Position: Sit on a chair or bench with your feet flat on the floor, hip-width apart. Place a resistance band around the top of your foot, securing the other end to a stable object in front of you, such as a table leg or heavy piece of furniture.
  2. Ankle Positioning: Sit up straight with your shoulders relaxed and your abdominal muscles engaged. Your knees should be bent at a 90-degree angle, with your thighs parallel to the ground. Ensure that the resistance band is positioned securely around the top of your foot, just below your toes.
  3. Dorsiflexion: Keeping your heel planted firmly on the ground, slowly pull your toes towards your shins against the resistance of the band. Focus on contracting the muscles on the front of your shin (tibialis anterior) to lift your foot upwards, bringing your toes closer to your body.
  4. Peak Contraction: Hold the top position for a moment, feeling the muscles on the front of your shin working hard. Maintain control throughout the movement to maximize muscle engagement and prevent any jerky motions.
  5. Lowering Phase: Slowly release the tension on the resistance band as you lower your foot back down to the starting position, allowing your toes to point away from your body. Avoid letting the resistance band snap back quickly, as this can strain your ankle joint.
  6. Repeat: Perform the desired number of repetitions, aiming for 10-15 repetitions to start with. As you become more familiar with the exercise and your strength improves, you can gradually increase the number of repetitions or adjust the resistance level of the band.

If you believe you have shin splints and would like to have an evaluation done and possibly some treatment by some of our physiotherapists or sports therapists, then please contact us or alternatively make a booking online.

How Important Is Nutrition To Your Employees’ Well-Being?

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In the bustling world of modern workplaces, where deadlines loom and productivity is paramount, the significance of employee well-being often takes a backseat. Yet, amidst the chaos of project meetings and email threads, there exists a fundamental aspect that directly impacts the well-being, productivity, and overall happiness of your employees – nutrition.

Imagine this scenario: it’s midday, and your team is knee-deep in a crucial project. Energy levels are waning, focus is slipping, and tempers are flaring. Now, consider a different scenario: the same midday crunch, but this time, your team is revitalised, fueled by nutritious lunches and wholesome snacks, powering through tasks with vigour and enthusiasm. 

The difference? Nutrition.

“It can be the difference between your team having energy and being happy at work or not,” says Steven Hartill, Managing Director of LIVEWELL Corporate, a leading provider of workplace nutrition solutions. And he’s not wrong. Countless studies have shown the direct correlation between nutrition and employee well-being, with factors such as mood, energy levels, cognitive function, and even absenteeism tied closely to diet.

Recognizing this pivotal link, companies like Softbank International, American Express and others are taking proactive steps to prioritise nutrition in the workplace utlizing LiveWell Health and it’s team to consult and plan not just their UK approach but their global approach to nutrition in their offices, leading the charge in fostering a culture of health and wellness among its employees.

“Our nutritionists are putting together office lunches and snack selections with clearly defined traffic light signals showing red (bad), amber (not so bad), and green (good) choices!” explains Steve. “This approach not only educates employees about healthy eating but also empowers them to make informed decisions about their diet throughout the workday.”

The benefits of such initiatives extend far beyond mere physical health. By providing nutritious options in the workplace, companies can enhance employee morale, engagement, and overall job satisfaction. After all, a well-fed workforce is a happy and productive workforce.

If you’re intrigued by the idea of revolutionising your workplace nutrition, LIVEWELL stands ready to assist. “If you are interested in something similar, get in touch, and we can talk you through some great options to spark your team into making healthy choices!” encourages Steve.

In today’s competitive landscape, where talent retention and employee satisfaction reign supreme, investing in the well-being of your workforce isn’t just a luxury – it’s a strategic imperative. And when it comes to nurturing a healthy, vibrant workplace culture, the importance of nutrition cannot be overstated. So, ask yourself: Is your company feeding success, or sowing the seeds of stagnation? The choice is yours.

For more information on our Nutrition Workshops and Seminars or our Corporate Wellbeing and employee wellbeing initiatives please use the links provided.

Why Consider Wellbeing Services At Your Conference?

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Incorporating wellbeing services into a conference is becoming increasingly popular for several reasons:

  • Enhanced Attendee Experience: Wellbeing services, such as on site chair massages, yoga and mindfulness sessions, health assessments, physio clinics, nutrition consultants or healthy snack options, can significantly enhance the overall attendee experience. Providing opportunities for relaxation and self-care amidst a busy conference schedule demonstrates care for attendees’ holistic well-being.
  • Stress Reduction: Conferences can be intense and overwhelming, leading to high levels of stress for attendees. Wellbeing services offer a way to alleviate stress and promote relaxation, enabling attendees to better absorb information, engage in networking, and enjoy the event.
  • Improved Productivity and Engagement: When attendees are feeling physically and mentally well, they are more likely to be productive, engaged, and attentive during conference sessions. Wellbeing services can help boost energy levels, enhance focus, and foster a positive mindset, leading to increased participation and interaction.
  • Differentiation and Competitive Advantage: In a crowded conference landscape, offering wellbeing services can help differentiate your event from others and attract attendees seeking a more holistic experience. It can also contribute to positive word-of-mouth marketing and repeat attendance.
  • Demonstration of Values: Incorporating wellbeing services into a conference aligns with the growing emphasis on work-life balance, mental health awareness, and overall wellness in society. It demonstrates that the conference organisers prioritise the well-being of their attendees, employees, and stakeholders.
  • Networking Opportunities: Wellbeing activities provide informal settings for attendees to connect, interact, and build relationships with each other. Shared experiences like participating in a group yoga class or enjoying healthy refreshments can foster camaraderie and strengthen professional connections.
  • Long-Term Impact: Promoting wellbeing at a conference can have long-term benefits for attendees beyond the event itself. By introducing attendees to self-care practices and resources, conference organisers empower them to prioritise their well-being in their professional and personal lives.
  • Positive Brand Perception: Offering wellbeing services creates a positive impression of the conference and its organisers. Attendees are likely to associate the event with feelings of care, support, and thoughtfulness, which can enhance the conference’s reputation and encourage future attendance.

Overall, considering wellbeing services at a conference not only contributes to the immediate comfort and satisfaction of attendees but also aligns with broader trends towards holistic well-being and sustainability in the events industry. It’s an investment in creating a more meaningful and impactful conference experience for all participants.

For further information on our conference wellbeing services please visit our contact page and contact us via telephone, email or one of our contact forms and we will be only too happy to provide help and advice.

Benefits Of Chair Massage At Your Conference

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Benefits of chair massage at your conference

Chair massage at a conference can offer numerous benefits to attendees, both physically and mentally. Here are some of the advantages:

  1. Stress Reduction: Conferences can be stressful due to the busy schedule, networking demands, and information overload. Chair massage provides a brief respite from these stressors, helping attendees relax and unwind.
  2. Muscle Tension Relief: Sitting for long periods during conference sessions can lead to muscle tension and discomfort. Chair massage targets areas of tension in the neck, shoulders, back, and arms, providing relief from stiffness and soreness.
  3. Improved Circulation: Massage techniques used during chair massage promote better blood circulation, which can help alleviate fatigue and increase alertness.
  4. Boosted Energy Levels: A short chair massage session can invigorate attendees, providing a burst of energy to help them stay focused and engaged throughout the conference.
  5. Enhanced Mood: Massage stimulates the release of endorphins, neurotransmitters that promote feelings of well-being and happiness. Chair massage can uplift attendees’ moods and contribute to a positive conference experience.
  6. Networking Opportunity: Chair massage stations can serve as informal networking hubs where attendees can connect with each other in a relaxed setting. It provides a shared experience that fosters camaraderie and conversation.
  7. Promotes Mental Clarity: By reducing physical tension and mental stress, chair massage can help attendees maintain mental clarity and concentration, improving their ability to absorb and retain information from conference sessions.
  8. Positive Brand Association: Offering chair massage demonstrates a commitment to attendee well-being and can enhance the conference’s reputation as a thoughtful and attendee-focused event.
  9. Increased Attendance: The availability of chair massage may attract more attendees to the conference, as it adds an attractive perk and distinguishes the event from others.
  10. Long-Term Health Benefits: Regular massage therapy has been associated with long-term health benefits, including reduced risk of chronic pain conditions, improved immune function, and better overall physical and mental health.

Overall, incorporating chair massage into a conference can contribute to a more positive and memorable experience for attendees, promoting relaxation, rejuvenation, and well-being amidst the hustle and bustle of the event.

If you are running or planning on running a conference then why not consider chair massage? Contact one of our team members for more information on how LiveWell can help.

What Is Lymphatic Drainage?

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In order to understand Lymphatic Drainage Massage it is first important to understand what the Lymphatic System is.

The Lymphatic System explained

The lymphatic system is a complex network of vessels, nodes, and organs that play a crucial role in the body’s immune defence, fluid balance, and waste removal. Here’s a more detailed explanation of its anatomy and function:

Lymphatic Vessels: Similar to blood vessels, lymphatic vessels form a network throughout the body, running parallel to blood vessels. These vessels collect excess fluid, proteins, and waste products from the interstitial spaces between cells.

Interstitial Fluid and Lymph: Interstitial fluid is the fluid that surrounds cells in tissues. As blood circulates through capillaries, it releases nutrients and oxygen into the tissues while picking up waste products. Some of this fluid remains in the tissues and is collected by lymphatic vessels as lymph. Lymph is a clear, colourless fluid that flows through the lymphatic system.

Lymph Nodes: Lymph nodes are small, bean-shaped structures located along the lymphatic vessels. They act as filtration stations, where lymph is filtered to remove pathogens, foreign particles, and dead cells. Lymph nodes also contain immune cells, such as lymphocytes, which help to fight infections.

Lymphatic Organs: In addition to lymph nodes, the lymphatic system includes other organs, such as the spleen, thymus, and tonsils. These organs play various roles in immune function, including the production and maturation of immune cells.

Lymphatic Circulation: Unlike the circulatory system, which relies on the pumping action of the heart, lymphatic circulation is driven primarily by muscle contractions and movements of the body. Skeletal muscle contractions, breathing, and physical activity help to propel lymph through the lymphatic vessels.

Immune Response: The lymphatic system is closely intertwined with the body’s immune response. When pathogens, such as bacteria or viruses, enter the body, they are engulfed by immune cells within the lymph nodes. This triggers an immune response, leading to the production of antibodies and activation of other immune cells to combat the infection.

Fluid Balance: The lymphatic system plays a crucial role in maintaining fluid balance within the body. By removing excess fluid from tissues, it helps to prevent swelling (edema) and maintains normal blood volume and pressure.

Overall, the lymphatic system serves as a vital component of the body’s defence against infection, as well as playing a key role in maintaining tissue health and fluid balance. Dysfunction of the lymphatic system can lead to conditions such as lymphedema, immune deficiencies, and impaired wound healing.

So how can Lymphatic Drainage Massage help?

Lymphatic drainage is a therapeutic massage technique designed to stimulate the flow of lymphatic fluid throughout the body. The lymphatic system is a vital part of the body’s immune system, responsible for removing waste, toxins, and excess fluid from tissues and transporting white blood cells to areas of infection or inflammation.

During lymphatic drainage massage, gentle, rhythmic movements are applied to specific areas of the body, typically starting from the extremities and working towards the heart. This helps to encourage the natural circulation of lymphatic fluid, aiding in the removal of toxins and waste products, reducing swelling or edema, and promoting overall immune function.

Lymphatic drainage massage is often used as a therapeutic technique for various conditions, including lymphedema (swelling due to lymph fluid buildup), post-surgical recovery (such as after liposuction or mastectomy), detoxification, and immune system support. It is generally considered safe when performed by a trained and qualified therapist and can provide a range of benefits for overall health and well-being.

If you are interested in seeing how Lymphatic Drainage Massage can help you then our team of highly qualified professionals can help. For further information, please visit our Lymphatic Drainage Massage page or alternatively contact us directly or visit our online booking system to make an appointment.

Iliotibial Band Syndrome (ITB Syndrome)

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Iliotibial Band (ITB) syndrome is a condition that often causes pain in the outside of the knee. The ITB itself is a thick connective tissue that originates at the hip and inserts into the knee; it is composed of the tendinous portions of the Tensor Fascia Latae and Gluteal muscles. The ITB’s purpose is to stabilise the knee joint and assist with movement

Anatomy

The ITB is a large thick band of fasia, that originates at the anterolateral iliac tubercle of the exernal lip of the iliac crest & inserts into the lateral condyle of the tibia at the Gerdy’s tubercle. Meaning it begins at the top part of your pelvis, runs down the lateral side of the thigh & attaches at the top of the shinbone, just under the knee cap. It is composed from the Tensor Fascia Lata & Gluteal muscles, then becomes proportionately thickened before attaching into the knee. This thick fibrous sheath then helps to stabilize the lateral side of the knee during flexion & extension, as well as aiding with hip abduction. When the knee is in a flexed position, the ITB is behind the lateral epicondyle, as you start to straighten the leg the ITB then travels forward across the epicondyle.

Causes

ITB syndrome is an overuse injury that usually presents as pain in the lateral aspect of the knee due to inflammation of a portion of the band, most commonly near the knee. It is most common in runners due to the repetitive knee flexion and extension (bending and straightening) of the knee required.

When the knee repetitively bends and straightens, the band slides of the lateral femoral condyle of the knee, causing excessive friction and thus inflaming the band, resulting in pain. It has been found that individuals diagnosed with ITB syndrome often have thickening of the band itself, which inflames the space between the ITB and femoral condyle.

A number of training factors have been suggested to be risk factors for ITB syndrome:

  • Excessive running in the same direction on a track
  • Increased running mileage
  • Downhill running
  • Wearing worn out shoes with improper support

Symptoms

If you are suffering from ITB Syndrome you may notice;

  • Sharp pain, particularly on the outside of the knee
  • Pain when the knee is bent to approximately 30 degrees
  • Tightness and reduced flexibility
  • Tenderness on the outside of the knee
  • Pain when running or cycling.

If you suffer with any of these symptoms and suspect you may have ITB syndrome, contact your GP or local Sports Therapist/ Physiotherapist who can complete a thorough assessment to determine a clear diagnosis.

Diagnosis

If you suspect you have ITB syndrome, it’s crucial to seek professional assessment from a qualified healthcare provider, such as a physiotherapist or sports medicine doctor. They will conduct a comprehensive evaluation, which may include:

  • Medical History: This involves discussing your symptoms, their onset, and any activities that exacerbate or alleviate the pain. Your doctor will also inquire about your training habits, previous injuries, and overall health status.
  • Physical Examination: The doctor will examine your knee, assessing for tenderness, swelling, and range of motion. They may also perform specific tests, such as the Noble Compression Test or Ober’s Test, to further evaluate the ITB.
  • Imaging Studies: In some cases, imaging studies like ultrasound or MRI may be recommended to rule out other potential causes of knee pain or to assess the severity of the ITB inflammation.

Differential Diagnosis

It’s important to note that other conditions can mimic the symptoms of ITB syndrome, such as:

  • Lateral meniscus tear: This involves damage to the cartilage cushion on the outer side of the knee, causing pain, swelling, and locking sensations.
  • Biceps femoris tendinopathy: This condition involves inflammation or irritation of the hamstring tendons, leading to pain in the back of the thigh or knee.
  • Patellofemoral pain syndrome: Also known as runner’s knee, this condition causes pain around the kneecap due to overuse or misalignment.

A thorough evaluation by a healthcare professional is essential to rule out these other conditions and confirm the diagnosis of ITB syndrome.

Treatment

Physical therapy (Physiotherapy) plays a crucial role in ITB syndrome treatment. A qualified therapist will develop a personalised plan that may include:

  • Stretching Exercises: Specific stretches targeting the ITB, hip muscles, and gluteal muscles can help improve flexibility and reduce tension.
  • Strengthening Exercises: Strengthening the hip abductors, gluteal muscles, and core can improve stability and reduce stress on the ITB.
  • Manual Therapy: Techniques such as sports massage, medical acupuncture, myofascial release, and trigger point therapy can help alleviate pain and improve tissue mobility.

Pain Management

Over-the-counter pain relievers like ibuprofen or naproxen can help reduce pain and inflammation. In some cases, your doctor may prescribe stronger pain medications or corticosteroid injections for short-term relief.

Addressing Underlying Causes

ITB syndrome often stems from biomechanical imbalances or training errors. A thorough assessment by a healthcare professional can identify underlying issues, such as:

  • Muscle weakness or tightness: Imbalances in muscle strength or flexibility can contribute to ITB syndrome. A qualified personal trainer or sports therapist can address these issues through targeted exercises.
  • Training errors: Overtraining, sudden increases in mileage or intensity, or running on uneven surfaces can all contribute to ITB syndrome. Adjusting your training plan and incorporating proper warm-up and cool-down routines can help prevent future flare-ups.
  • Footwear or orthotics: Improper footwear or underlying biomechanical issues may require orthotics or shoe modifications to correct foot mechanics and reduce stress on the ITB.

Exercises

ITB Syndrome Stretches:

  1. IT Band Stretch (Standing):

    • Stand with your feet shoulder-width apart.
    • Cross the affected leg behind the other leg.
    • Lean your torso away from the affected side until you feel a stretch along the outer thigh.
    • Hold for 30 seconds, then repeat on the other side.

  2. IT Band Stretch (Lying):

    • Lie on your side with the affected leg on top.
    • Bend the top knee and reach back with your hand to grasp your foot or ankle.
    • Gently pull your heel towards your buttock until you feel a stretch in the front of your hip and thigh.
    • Hold for 30 seconds, then repeat on the other side.

  3. Hip Flexor Stretch:

    • Kneel on one knee with the other foot flat on the floor in front of you.
    • Lean forward, keeping your back straight, until you feel a stretch in the front of the hip of the kneeling leg.
    • Hold for 30 seconds, then repeat on the other side.

  4. Glute Stretch (Pigeon Pose):

    • Start in a push-up position.
    • Bring one knee forward and place it on the floor just behind your wrist, with your foot angled outwards.
    • Extend the other leg straight behind you.
    • Lean forward over the front leg until you feel a stretch in the outer hip and buttock of the front leg.
    • Hold for 30 seconds, then repeat on the other side.

ITB Syndrome Exercises:

  1. Clamshells:

    • Lie on your side with knees bent and feet stacked.
    • Keeping your feet together, lift your top knee open like a clamshell.
    • Slowly lower back down.
    • Repeat for 10-15 repetitions on each side.

  2. Side-Lying Leg Raises:

    • Lie on your side with legs extended.
    • Lift your top leg up towards the ceiling, keeping your hips stacked and core engaged.
    • Slowly lower back down.
    • Repeat for 10-15 repetitions on each side.

  3. Foam Rolling:

    • Place a foam roller under the outer thigh of the affected leg.
    • Slowly roll back and forth over the IT band from hip to knee.
    • Hold on tender spots for 30 seconds.

  4. Single Leg Squats:

    • Stand on one leg with your knee slightly bent.
    • Slowly lower yourself down as far as comfortable, keeping your knee aligned with your toes.
    • Push back up to the starting position.
    • Repeat for 10-15 repetitions on each leg.

Important Considerations:

  • Consult a healthcare professional before starting any new exercise or stretching routine, especially if you have any underlying medical conditions.
  • Perform stretches and exercises gently and gradually increase the intensity and duration as tolerated.
  • Listen to your body and stop any activity that causes pain.

Remember, consistency is key! Regular stretching and strengthening exercises can help prevent ITB syndrome from recurring and keep you moving pain-free.

Please see some exercise examples in our video.

Coming Soon..

 

If you feel like you are experiencing issues with your IT Band and would like to speak to one of our professional physiotherapists or sports therapists then our team can help. We have specialists covering a number of locations in the UK such as Birmingham, Manchester, Liverpool, Gloucester, Leeds, Wolverhampton, Derby, Nottingham, Leicester, Colchester, Maidstone and London. For more information you can contact us via our contact page.

Sports Massage – Easing Muscular Discomfort And Tension

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In the realm of physical activity and athletic performance, the body endures tremendous strain and stress, often resulting in muscular discomfort and tension. Whether you’re an elite athlete pushing the boundaries of human performance or a weekend warrior striving for personal fitness goals, the rigours of physical exertion can take a toll on your body. Enter sports massage – a modality renowned for its ability to soothe aching muscles, alleviate tension, and enhance overall well-being.

Understanding Sports Massage:

Sports massage is a specialised form of massage therapy designed to address the unique needs of athletes and active individuals. Unlike traditional relaxation massage, which focuses primarily on promoting relaxation and stress relief, sports massage targets specific muscles and soft tissues affected by repetitive movements, overuse, or injury. By employing a combination of techniques such as deep tissue massage, myofascial release, and stretching, sports massage aims to restore balance, flexibility, and function to the body.

Benefits of Sports Massage:

The benefits of sports massage are manifold and extend far beyond mere relaxation. Here are some of the key advantages:

  1. Pain Relief: Sports massage can provide relief from muscular discomfort, tension, and pain by releasing knots, adhesions, and trigger points within the muscles. This can help alleviate symptoms of conditions such as muscle strains, sprains, and overuse injuries.
  2. Improved Flexibility and Range of Motion: By targeting tight muscles and fascia, sports massage can enhance flexibility and range of motion, allowing for greater ease of movement and reduced risk of injury during physical activity.
  3. Enhanced Recovery: Sports massage promotes circulation and lymphatic drainage, facilitating the removal of metabolic waste products and toxins from the muscles. This accelerates the body’s natural healing processes, reducing recovery time between workouts and competitions.
  4. Prevention of Injuries: Regular sports massage can help identify and address muscular imbalances, postural issues, and movement dysfunctions that may predispose individuals to injury. By correcting these underlying issues, sports massage can help prevent injuries before they occur.
  5. Stress Reduction: In addition to its physical benefits, sports massage can also have a positive impact on mental and emotional well-being. The relaxation response elicited by massage can help reduce stress, anxiety, and tension, promoting a sense of calm and overall relaxation.

Why Choose Sports Massage:

For athletes and active individuals seeking to optimise their performance, prevent injuries, and maintain overall health and well-being, sports massage is an invaluable tool. By addressing the specific needs of the body, sports massage can help individuals overcome muscular discomfort, enhance recovery, and achieve peak performance in their chosen sport or activity.

In conclusion, sports massage offers a multifaceted approach to addressing muscular discomfort and tension, providing relief, promoting recovery, and enhancing overall well-being. Whether you’re a professional athlete preparing for competition or a recreational enthusiast striving for personal fitness goals, sports massage can help you perform at your best and feel your best, both on and off the field.

If you are interested in sports massage, then please contact our team or make a sports massage booking.

DOMS And How Massage Can Help

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What is DOMS?

Delayed-onset muscle soreness (DOMS) describes muscle pain and tenderness that typically develops several hours post-exercise and consists of predominantly eccentric muscle actions, especially if the exercise is unfamiliar. Although DOMS is likely a symptom of eccentric-exercise–induced muscle damage, it does not necessarily reflect muscle damage. Some prophylactic or therapeutic modalities may be effective only for alleviating DOMS, whereas others may enhance recovery of muscle function without affecting DOMS.


What are the benefits of massage to help with DOMS?

As we all know, massage helps in a number of ways to flush out a range of toxins and hormones from arteries, veins and lymph system, which your body produces to help it understand when you need to slow down or stop when it comes to exercise.

These toxins and hormones are is a good thing during exercise; they help you understand when you need to give your muscles a break so you don’t strain them or injure a tendon or ligament.

However, post-exercise this can be an annoying effect of your training and can hinder your goals and plans.

There is a solution and it comes in the form of a qualified massage therapist. If you were to arrange a massage post-exercise, this could really help eliminate DOMS all-together or at least speed up your recovery and limit the DOMS effect substantially so you can continue with your training plans the next day.

Sports Massage helps not just to flush your system of these painful and limiting toxins but it also helps lengthen your tight muscles to a normal range and remove any adhesions and trigger points that may have built up over the time you have been training.

To find out more about how this can help and to put a plan in place contact one of our sports massage therapists today and we can give you some free help and advice on this and other sport related issues.

Our therapists are based in many towns and cities in the UK. Some of the areas we cover are Birmingham, Manchester, Liverpool, Gloucester, Hereford, Wolverhampton, Leicester, Derby and Nottingham, offering a mobile and clinic based service, so no matter how much pain you are in with your DOMS, we can help!

For more information please contact a member of our team.

Exercises For Abs

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Strengthening

Straight Leg Raises:
• Lie on your back with your legs extended straight
• Keep your lower back pressed into the ground
• Raise your legs up to 90 degrees, hold for a second, then lower them back down
• Repeat for desired rep

Heel Tap Crunches:
• Lie on your back with your knees bent and feet flat on the floor
• Place your hands behind your head
• Lift your shoulders off the ground and tap your right heel with your left hand
• Lower your shoulders back down and repeat with your left heel and right hand
• Repeat for desired reps

Cable Woodchopper:
• Stand with your feet shoulder-width apart and your knees slightly bent
• Hold a cable attachment with both hands and extend it overhead
• Rotate your torso diagonally downward to one side as you simultaneously pull the cable down and across your body
• Return to the starting position and repeat for desired reps on both sides

Russian Twists:
• Sit on the floor with your knees bent and your feet flat on the floor
• Hold a weight in both hands and lean back slightly, keeping your core engaged
• Twist your torso to one side, then back to the center, and then to the other side
• Repeat for desired reps

Dumbbell Side Bend:
• Stand with your feet shoulder-width apart and hold a dumbbell in one hand
• Keep your feet and legs facing forward, and bend sideways at the waist, lowering the dumbbell toward your ankle
• Return to the starting position and repeat for desired reps on both sides

Side Plank with Rotation:
• Start in a side plank position, with your feet stacked and your elbow directly under your shoulder
• Keep your core engaged and lift your top arm off the ground, rotating your torso and reaching your arm toward the ceiling
• Return to the starting position and repeat for desired reps on both sides

Stability Ball Stir The Pot:
• Start in a kneeling position with your shins resting on a stability ball
• Place your forearms on the ball and extend them out in front of you
• Move your arms in a circular motion, as if you’re stirring a pot, for the desired reps
• Make sure to keep your core engaged and your balance steady

Stretching

Cobra Pose:
• Start lying on your stomach with your hands placed under your shoulders
• Press into your hands to lift your chest and head off the ground, keeping your elbows close to your body
• Hold the stretch for 10-30 seconds and release

Ab Side Stretch:
• Lie on your back with your knees bent and feet flat on the floor
• Reach both hands toward your right knee, then use your right hand to gently pull your right knee toward your right shoulder
• Hold the stretch for 10-30 seconds and repeat on the other side

Chest Opener on an Exercise Ball:
• Start by sitting on an exercise ball with your feet flat on the floor
• Walk your feet forward until your upper back is resting on the ball
• Place your hands behind your head and hold the stretch for 10-30 seconds

Kneeling Backward Abdominal Stretch:
• Start in a kneeling position with your hands on your hips
• Slowly lean back, keeping your core engaged and your head and neck relaxed
• Hold the stretch for 10-30 seconds and release

Rotating Stomach Stretch:
• Start lying on your back with your arms extended out to the sides
• Keeping your legs together, rotate them to one side, keeping your shoulders on the ground
• Hold the stretch for 10-30 seconds and repeat on the other side

With any kind of exercises, especially ones looking at the abs or core, you must seek professional advice from a qualified personal trainer. If performed incorrectly, you can cause other issues such as disc bulges or herniations, back pain, muscle strains and much more. If you have any questions, feel free to get in touch with one of our professionals either through email on info@livewellhealth.co.uk or call us on 0330 043 2501. Alternatively, contact us via our contact page.

Hamstring Rupture

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Hamstring rupture is a relatively uncommon injury that occurs when one or more of the muscles located in the back of the thigh are torn. These muscles, known as the semitendinosus, semimembranosus, and biceps femoris, play a crucial role in the movement of the knee and hip.
The incidence of hamstring rupture is estimated to be between 6-16 cases per 100,000 person-years. It is more common in athletes, particularly those who participate in sports that involve sprinting and jumping. Men are more likely to experience a hamstring rupture than women. People with previous hamstring injuries or those with a muscle imbalance, such as tightness or weakness in the hamstring muscles, are also at an increased risk.
The severity of a hamstring rupture can vary, with some cases being mild and others being more severe. In mild cases, the individual may experience only minor pain and muscle weakness. In more severe cases, however, the individual may experience significant pain and difficulty walking. The individual may also feel a popping sensation in the back of the thigh at the time of injury.

Anatomy

The hamstring muscles are a group of four muscles located in the back of the thigh, including the Biceps Femoris Long Head (BFLH), Biceps Femoris Short Head (BFSH), Semitendinosus (ST) and Semimembranosus (SM). All four muscles participate in knee flexion, with the BFLH, SM, and ST also assisting with hip extension, while the BFSH is not active in hip extension. The ST and BFLH share a common origin on the anteromedial ischial tuberosity, while the SM originates more proximally and posterolateral on the ischial tuberosity. This muscle group is important for movements that involve knee and hip extension, such as running, jumping, and climbing.

Symptoms

• Pain: A sharp pain or burning sensation in the back of the thigh, usually felt at the time of the injury.
• Muscle Weakness: The individual may feel a loss of strength in the affected leg, making it difficult to walk or stand.
• Swelling: The affected area may become swollen and tender to the touch.
• Stiffness: The individual may experience stiffness in the affected leg, making it difficult to move or bend the knee.
• Bruising: There may be visible bruising on the affected leg.
• In more severe cases, an individual may feel a popping or tearing sensation at the time of injury, indicating a complete or partial muscle tear.
• Inability to contract the muscle, if it’s completely ruptured, the individual will not be able to contract the muscle at the site of the injury.
It’s important to note that these symptoms may not be immediately apparent and may take several hours or even days to develop. It’s always a good idea to see a doctor for a proper diagnosis if you suspect a hamstring injury.

Causes

• Overuse or repetitive strain injuries
• Sudden, forceful movements
• Weakness or fatigue in the muscle
• Lack of flexibility
• Previous injury to the hamstring
• Age, as the risk increases as people get older
• Genetic predisposition
• Certain medical conditions such as hamstring tendinopathy
• Participation in high-demand sports (such as soccer, football, or track and field)

Diagnosis

Diagnosis of a hamstring rupture typically involves a physical examination, during which the individual’s range of motion and muscle strength will be evaluated. Imaging tests such as an MRI may also be used to confirm the diagnosis and determine the severity of the injury.
There are different stages of hamstring rupture, depending on the severity of the injury. The three main stages are:
Grade 1: a mild strain or tear of the muscle fibres, which typically results in only minor pain and muscle weakness.
Grade 2: a moderate strain or tear of the muscle fibres, which may result in significant pain and difficulty walking.
Grade 3: a complete tear of the muscle fibres, which may result in severe pain, difficulty walking, and an inability to use the affected le

Treatment

Treatment for a hamstring rupture typically includes rest, ice, compression, and elevation (RICE) in the early stages, along with physical therapy to regain strength and flexibility. Surgery may be recommended in more severe cases. Recovery time can vary depending on the severity of the injury, with mild cases typically taking 4-6 weeks to heal and more severe cases taking several months.

Exercises

Returning to strenuous exercise too soon after a hamstring rupture can cause further damage and delay healing time. On the other hand, avoiding exercise for too long can cause the muscle to weaken and become stiff. To avoid this, it’s important to start a rehabilitation program as soon as possible after the injury, under the guidance of a physical therapist or other medical professional.

In the initial phase of rehabilitation, the focus should be on restoring flexibility and range of motion to the affected muscle. Some effective exercises for this phase include:

• Hamstring Stretches: Gently stretch the hamstring muscle by sitting on the floor with one leg extended straight in front of you. Slowly lean forward, keeping your back straight, and reach forward to touch your toes or the top of your extended foot. Hold the stretch for 20-30 seconds and repeat on the other leg.
• Isometric Hamstring Contractions: Sit on the floor with your affected leg straight and a resistance band around the ankle. Slowly contract the hamstring muscle by pulling the ankle towards your glute, while keeping the leg straight. Hold the contraction for 5-10 seconds and repeat for 10-15 repetitions.
• Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips up towards the ceiling, squeezing your glutes and hamstrings as you lift. Hold the contraction for a moment at the top, then slowly lower back down. Repeat for 10-15 repetitions.
• Gentle cycling: Gently cycling is a good way to start working on your hamstring again. It’s a low-impact exercise that can help to improve the range of motion in your knee and ankle joints, and it will help to get the blood flowing to your hamstring.

It is important to start these exercises gradually, and only when the pain has started to subside, and to avoid activities or exercises that cause pain or discomfort in the affected area while you are healing.

If you have suffered or are suffering from this injury, you can get in touch with one of our massage therapists or exercise professionals via email info@livewellhealth.co.uk or give us a call on 0330 043 2501.

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