Category: Client Corner

Making A Difference At The London Marathon

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On Sunday 21st April 2024, our team attended the London Marathon at the request of Pancreatic Cancer to provide much needed event massage services to their dedicated runners, we have worked with this lovely charity for the last 3 years and is always a highlight of our year. This year was no exception as we had the privilege of providing on-site post-event sports massage, sports therapy, and physiotherapy services to the incredible participants who crossed the finish line in support of this important cause.

The livewell sports therapy team providing post event massage at the London Marathon
The livewell sports therapy team providing post event massage at the London Marathon

As part of our commitment to supporting charitable organisations and promoting health and well-being in our community, we proudly offered our expertise to Pancreatic Cancer and its runners. With a team of 10 skilled sports therapists on hand, we were able to provide much-needed recovery and support to the marathon participants who had just completed the gruelling 26.2-mile race.

Our team has been attending the London Marathon to support Pancreatic Cancer for several years now, and each year brings new experiences and opportunities to make a difference. From providing post-race massages to offering guidance and support to runners recovering from injuries, we were honoured to play a role in helping them achieve their goals and overcome challenges.

A sports therapist performing a sports massage
A sports therapist performing a sports massage

The atmosphere at the London Marathon is always electric, with thousands of spectators cheering on the runners as they make their way through the iconic streets of London. As our team worked tirelessly to provide post-event care to the participants, we were inspired by their determination, resilience, and unwavering commitment to making a difference in the fight against pancreatic cancer.

Despite the physical and mental challenges that come with running a marathon, the runners we had the pleasure of working with were in high spirits and grateful for the support they received. It was incredibly rewarding to see the smiles on their faces as they received a well-deserved massage or a few words of encouragement from our team.

As the day came to a close and the last of the runners crossed the finish line, we couldn’t help but feel a sense of pride and fulfilment knowing that we had played a small part in their journey. The London Marathon for Pancreatic Cancer is not just a race; it’s a symbol of hope, resilience, and the power of community coming together to make a difference.

Hannah doing post event massage for a runner
Hannah doing post event massage for a runner

As we reflect on our amazing experience at the London Marathon, we are reminded of the importance of supporting charitable causes and giving back to those in need. We are grateful for the opportunity to be a part of such a meaningful event and look forward to continuing our partnership with Pancreatic Cancer in the years to come.

If you’re organising an event and are in need of on-site event massage or recovery services, please don’t hesitate to contact us. Our team is dedicated to providing exceptional care and support to participants, ensuring they have the best possible experience before, during, and after their event. Together, we can make a difference and support worthy causes like Pancreatic Cancer in their mission to raise awareness and find a cure.

Malvern Hills Trail Run

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On April 20th, 2024, our team had the privilege of attending the Malvern Hills Trail Run, an exhilarating 26-mile journey through the rugged terrain of the Malvern Hills. As if conquering a marathon distance wasn’t challenging enough, the undulating hills added an extra layer of intensity to the event.

You may be asking, what on earth is a trail run?

A trail run is a type of running event that takes place on natural terrain such as dirt paths, forest trails, mountainous terrain, or rugged countryside. Unlike traditional road races that typically occur on paved roads, trail runs offer participants the opportunity to experience the beauty and challenges of nature while testing their endurance and skills.

Trail runs vary in distance, ranging from short distances like 5 kilometers (3.1 miles) to ultra-marathon lengths exceeding 100 kilometers (62.1 miles). Participants navigate through diverse landscapes, encountering obstacles such as steep inclines, rocky terrain, mud, roots, and uneven surfaces along the way.

One of the defining characteristics of trail running is its emphasis on the natural environment. Runners may traverse through forests, cross streams, ascend mountains, and explore remote wilderness areas. The ever-changing terrain and scenic surroundings create a unique and immersive experience for participants.

Trail runs also offer a sense of adventure and camaraderie. Participants often embrace the challenge of overcoming obstacles together, sharing in the triumphs and struggles of the journey. Unlike road races, where the focus may be on achieving a specific time or pace, trail running is often more about the experience itself—immersing oneself in nature, pushing personal limits, and enjoying the journey.

Overall, trail running provides a dynamic and exhilarating way to explore the great outdoors, challenge oneself both physically and mentally, and connect with like-minded individuals who share a passion for adventure and exploration.

We were honored to be invited to help out!

Our presence at the trail run wasn’t merely as spectators; we were there to provide crucial post event recovery services to the participants. Among the services we offered were Sports Massage and also Compression Boot therapy, both integral components of our comprehensive Recovery Hub service. These are a few services we offer as part of our wider Recovery Hub service but the space didn’t allow for our full compliment of recovery products.

Despite the physical demands of the trail run, our team thoroughly enjoyed the opportunity providing the event massage and event recovery services to the runners, to assist the runners in their recovery journey. Witnessing their determination and resilience firsthand was truly inspiring, and we were honored to play a role in supporting their post-race recovery.

If you’ve recently completed a similar endurance event and find yourself in need of recovery services, look no further. Our Worcester based team is here to provide top-notch sports massage and sports therapy services tailored to your needs. Don’t hesitate to reach out to us for expert assistance in your post-event recovery journey.

Contact us today for further information or to make a booking.

 

Malvern Hills Event Massage and Compression Boots Malvern Hills Event Massage Mykala performing sports massage at the Malvern Hills Event

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.

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