Category: Client Corner

Bicep Tendonitis Elbow

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Bicep tendonitis at the elbow, is an inflammation of the tendons that connect the biceps muscle, to the elbow. The degeneration is often caused from a lifetime of normal activity but can worsen with repetitive elbow motion and rotation. In other instances, injury can occur when the elbow is forced straight against resistance, or a heavy load. Bicep tendonitis elbow typically heals between 6 weeks to 3 months, depending upon the severity, however resting the arm is required to avoid partial or full tear of the tendon, that could require surgery.

Anatomy

The biceps muscle has two tendons, one that attach the muscle to the shoulder, and the other tendon to the elbow (also called the distal biceps tendon). Bicep tendonitis elbow typically occurs at the insertion of the biceps tendon on the radial tuberosity, or forearm bone, limiting elbow flexion and rotation of the forearm with the palm upwards (supination).

 

Symptoms

  • Pain or discomfort, swelling, visible bruising at the front of the elbow and forearm
  • Exacerbated pain and weakness when bending the elbow and rotating the forearm (supination)
  • A bulge near the top of the biceps muscle
  • A gap in the front of the elbow

Causes

Inflammation and injury to the tendon at the elbow is uncommon, however when it occurs, it is typically a result of overuse and repetitive motions of the joint. Sports that involve repetitive overhead motion or overuse of the elbow joint, such as tennis and gymnastics, can cause bicep tendonitis elbow. In more severe cases, it can be caused when lifting heavy objects, increasing stress on the biceps, in which the tendon can tear away from the bone.

Diagnosis

Bicep tendonitis of the shoulder is diagnosed by assessing elbow pain in the antecubital fossa (front crease of elbow) and palpate for tenderness and a gap in the tendon. Pain and weakness with supination of the forearm may also be examined against resistance. Imaging techniques may also be recommended such as an X-ray or MRI, that can be helpful when there is partial tearing of the tendon and detect for any fluid around the site. In severe cases during a complete tear, a PRP injection or a repair may be advised.

Treatment

Simple treatments typically heal bicep tendonitis in the elbow, such as resting the affected arm or actively modifying and avoiding provocative exercises. Strengthening exercises of the bicep may be recommended, starting with a light weight, and progressively increasing, could help to relieve lower bicep pain, and restore normal function as pain subsides. Exercises could included bicep curls (gradually adding or increasing weight), bicep stretch, internal (+ external) rotation stretch, and forearm twists. In other instances where exercises do not improve bicep tendonitis elbow, injections such as cortisone, needle tenotomy, or platelet-rich plasma (PRP) can help to reduce tendon swelling and stimulate healing.

Exercises

  • Eccentric curls: Hold a dumbbell in one hand and curl the weight up with your bicep muscle. Then, slowly lower the weight down to the starting position, taking at least 3-4 seconds to do so. Repeat for several repetitions.
  •  Hammer curls: Hold a pair of dumbbells with your palms facing each other and curl the weights up to shoulder level, keeping your elbows close to your sides. Lower the weights back down and repeat.
  • Reverse curls: Hold a barbell with an overhand grip (palms facing down) and curl the weight up towards your shoulders. Lower the weight back down and repeat.
  •  Triceps extensions: Hold a dumbbell with both hands and extend your arms overhead, keeping your elbows close to your ears. Lower the weight back down and repeat.
  • Wrist curls: Hold a light dumbbell in one hand and rest your forearm on a table or bench with your palm facing up. Curl the weight up towards your wrist, then lower it back down and repeat.

Prevention

Preventing bicep tendonitis is always better than having to treat it later. Here are some tips to help prevent the condition:

  • Warm-up: Always perform a proper warm-up before any workout or physical activity. This can include light cardio, stretching, and dynamic movements that prepare your body for exercise.
  • Gradual progression: Gradually increase the intensity, duration, and frequency of your workouts. Avoid sudden changes in your exercise routine as this can put excess strain on your bicep tendon.
  • Proper technique: Use proper technique when performing exercises to prevent excessive stress on your bicep tendon. This includes maintaining proper form, avoiding jerky movements, and lifting weights that are appropriate for your strength and fitness level.
  • Rest and recovery: Allow your body adequate time to rest and recover between workouts. This means taking rest days, getting enough sleep, and eating a balanced diet to support muscle recovery.
  • Get a regular sports massage or deep tissue massage by a certified professional in sports rehabilitation or sports therapy.
  • Stretching and mobility: Incorporate stretching and mobility exercises into your routine to maintain flexibility and prevent tightness in your bicep muscles and tendons.
  • Avoid overuse: Avoid repetitive activities that can cause overuse of your bicep tendon, such as excessive typing or gripping activities.

Calf Rupture

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Calf muscle injuries are relatively common, particularly among athletes and individuals who engage in physical activities that put a lot of stress on the lower legs. Runners, soccer players, basketball players, and jumpers are some examples of athletes who are at increased risk of calf muscle injuries.

The severity of calf muscle injuries can vary, with some being minor strains and others resulting in complete tears of the muscle. The extent of the injury can impact the length of time it takes to recover and return to physical activity.

In terms of the general population, calf muscle injuries can occur in people of all ages and fitness levels, not just athletes. Individuals who engage in physical activity after a period of inactivity or who have tight or weak calf muscles may be at increased risk of calf muscle injuries.

Anatomy

The “calf” is a term used to describe the group of muscles located on the back of the lower leg. This region is comprised of three specific muscles: the gastrocnemius, the soleus, and the plantaris.

The gastrocnemius is a key player in the movement of the ankle and knee, providing plantarflexion of the ankle joint and flexion at the knee joint. When the knee is bent, however, the gastrocnemius cannot exert its full power at the ankle joint and vice versa.

The soleus, located beneath the gastrocnemius, is responsible for plantarflexion of the ankle and stability of the tibia on the calcaneus. The plantaris, located in the posterosuperior compartment of the calf, acts as a flexor of the knee and a plantar flexor of the ankle, but is not considered a major contributor.

All three of these muscles converge at the achilles tendon, which inserts into the calcaneus. Together, they form the powerful calf region of the lower leg.

Symptoms

  • Pain and tenderness in the calf region
  • Swelling and bruising
  • Weakness or instability in the affected leg
  • A popping or tearing sensation at the time of injury
  • Difficulty walking or bearing weight on the affected leg

Causes

The cause of calf muscle injuries is typically due to overuse or excessive strain on the muscles. This can be the result of a sudden movement, such as jumping or sprinting, or due to gradually increasing the intensity of physical activity. Other factors that can increase the risk of calf muscle injury include tight or weak calf muscles, poor footwear, and a sudden increase in physical activity after a period of inactivity.

Diagnosis

Diagnosis of a calf muscle injury is typically based on a physical examination and medical history. Additional tests, such as MRI or ultrasound, may be necessary to confirm the diagnosis and assess the severity of the injury.

Treatment

Treatment for calf muscle injuries depends on the severity of the injury and the individual’s specific needs. Common treatment options include:

  • Rest and elevation of the affected leg to reduce swelling
  • Ice therapy to reduce pain and swelling
  • Physical therapy to improve strength and flexibility
  • Bracing or taping to support the calf muscle during healing
  • Pain medication to manage pain
  • In severe cases, surgery may be necessary to repair a complete tear of the calf muscle.

Recovery from a calf muscle injury can take several weeks to several months, depending on the severity of the injury and the individual’s overall health. Physical therapy and rehabilitation exercises can be instrumental in promoting proper healing and restoring strength and flexibility to the calf muscle

Exercises

If you have suffered a calf muscle injury, it is important to follow your doctor or physical therapist’s recommended treatment plan. However, there are several exercises that can be beneficial for promoting proper healing and strengthening the calf muscles following a calf muscle rupture. Here are a few exercises that are commonly recommended:

  • Calf raises: Stand on the edge of a step and slowly raise and lower your heels to strengthen your calf muscles
  •  Toe raises: Stand on the edge of a step and raise your toes as high as you can, then lower them slowly to target the soleus muscle in the calf
  •  Eccentric calf raises: Stand on the edge of a step and lower your heels slowly, taking 3-5 seconds to complete the motion. This exercise places a greater emphasis on the eccentric (lowering) portion of the calf raise, which can be particularly beneficial for strengthening the calf muscles after injury
  •  Stair stepping: Walk up and down stairs, focusing on pushing through your heels with each step to engage your calf muscles
  •  Heel walking: Walk on your heels for several minutes to target the gastrocnemius muscle in the calf

It is important to start slowly and gradually increase the intensity and duration of these exercises as recommended by your doctor or physical therapist. Incorporating these exercises into your rehabilitation program, along with rest and proper care for your injury, can help you regain strength and reduce the risk of further injury to your calf muscles.

Prevention

  • Stretch regularly: Regular stretching of the calf muscles can help improve flexibility and reduce the risk of injury.
  • Get a regular sports massage to help lengthen the muscles, stimulate repair and quality blood flow.
  • Strengthen the muscles: Incorporating calf strengthening exercises into your routine can help improve the overall strength and stability of the muscles. If you are unsure how to do this, contact a certified personal trainer.
  • Gradually increase physical activity: When starting a new exercise program or increasing the intensity of your current routine, do so gradually to allow your muscles time to adjust and reduce the risk of overuse injuries.
  • Wear proper footwear: Wearing shoes with adequate support and cushioning can help reduce the risk of calf muscle injuries.
  • Avoid sudden changes in terrain: Sudden changes in terrain, such as running on an uneven surface, can place added stress on the calf muscles and increase the risk of injury.
  • Warm up before physical activity: A proper warm-up can help increase blood flow to the muscles, reduce the risk of injury, and improve performance.

If you are unsure about any aspect of the above article and would like to speak to a professional sports therapist or physiotherapist, then please get in touch via our contact page.

Fix your forward head posture

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How to fix your forward head posture

Forward head posture (FHP) is a common condition where your head is positioned with your ears in front of your body’s vertical midline. In normal or neutral head posture, your ears line up with your shoulders and midline. FHP can cause neck pain, stiffness, an unbalanced gait, and other side effects. It’s also often associated with rounded shoulders, called kyphosis. FHP is also called “text neck” or “nerd neck,” because it results from prolonged bending toward a computer screen or hunching over a laptop or cell phone. It’s also associated with the loss of muscle strength in the aging process.

The good news is that you can usually fix it: Stretching and strengthening exercises along with paying attention to good posture relieves side effects and restores better posture.

Anatomy

Forward head posture (FHP) is a poor habitual neck posture. It often co-exists with Upper Crossed Syndrome defined by hyperextension of the upper cervical vertebrae and forward translation of the cervical vertebrae.

Thoracic Kyphosis is a complication of the combination of slouched-forward shoulders and rounded upper back. This can lead to a painful shortening of the muscles of the back of the neck, as well as compression of the cervical vertebrae—the uppermost portion of the spine that supports the head and protects the spinal cord.

Symptoms

Due to the increased compressive forces through the neck joints and increased muscle tension, pain is the common outcome. Some of the types of problems associated with FHP are:

  • Headaches
  • Neck discomfort
  • Muscle tension in the neck and shoulders
  • Discomfort in the mid back
  • Chest pain
  • Pain, pins & needles and numbness in the arms and hands

Causes

People may associate FHP with using electronic devices for a long time, such as cell phones or computers.

However, any activity that causes a person to lean their head forward for a prolonged period of time can lead to chronic FHP.

    • slouching
    • sleeping with the head raised
    • carrying a heavy backpack or purse
    • driving with a hunched back
    • sewing
    • reading in bed
    • whiplash or other injuries to the spine
    • weakness in the muscles of the upper back
    • arthritis and bone degeneration

Diagnosis

Forward Head Posture (FHP) is a common postural imbalance that occurs when the head moves forward from its normal alignment with the spine. It can cause a range of problems, including neck and shoulder pain, headaches, and even reduced lung function. Diagnosing FHP involves a combination of physical examination and observation of the patient’s posture.

Here are the steps that may be taken to diagnose FHP:

  1. Patient history: The healthcare professional will ask the patient about their symptoms and any history of neck or shoulder pain. They may also ask about their occupation, lifestyle, and any recent injuries or surgeries.
  2. Physical examination: The healthcare professional will assess the patient’s posture, looking for any signs of FHP. They may ask the patient to stand upright against a wall, and then observe the alignment of the head, neck, and spine. They may also examine the patient’s range of motion, muscle strength, and any tenderness or pain.
  3. Imaging tests: In some cases, imaging tests may be ordered to get a more detailed look at the patient’s neck and spine. This can include X-rays, MRI scans, or CT scans.
  4. Assessment of muscle imbalance: FHP is often caused by muscle imbalances in the neck and upper back. The healthcare professional may assess the patient’s muscle strength and flexibility, looking for any areas of weakness or tightness.
  5. Other potential causes: It’s important to rule out other potential causes of neck and shoulder pain, such as spinal conditions or nerve impingements.

Overall, diagnosing FHP involves a thorough examination of the patient’s posture, range of motion, muscle strength and flexibility, and any potential underlying conditions. Once a diagnosis is made, treatment can involve a combination of exercises, manual therapy, and lifestyle modifications to correct the posture and address any underlying issues.

Treatment

The treatment of Forward Head Posture (FHP) typically involves a combination of exercises, manual therapy, and lifestyle modifications to address the underlying causes of the condition. Here are some general steps that may be taken to treat FHP:

  1. Corrective exercises: Exercises that strengthen the neck and upper back muscles can help to improve posture and reduce the strain on the neck and shoulder muscles. These may include chin tucks, shoulder blade squeezes, and neck stretches.
  2. Manual therapy: This may involve hands-on techniques such as massage or chiropractic adjustments to help correct spinal alignment and improve range of motion in the neck and upper back.
  3. Postural changes: Making changes to your work environment or daily habits can help to reduce the strain on your neck and upper back muscles. This may include adjusting your computer monitor height, using a supportive chair, or taking breaks to stretch and move throughout the day.
  4. Lifestyle modifications: Factors such as stress, lack of sleep, and poor diet can contribute to muscle tension and postural imbalances. Taking steps to manage stress, improve sleep quality, and eat a balanced diet can support overall physical and mental health and reduce the risk of FHP.
  5. Bracing: In severe cases of FHP, a brace or collar may be recommended to help support the neck and reduce strain on the muscles. However, this is typically a short-term solution and should be used under the guidance of a healthcare professional.

It’s important to work with a healthcare professional who can provide a personalized treatment plan based on your individual needs and underlying causes of FHP. With the right approach, it is possible to correct FHP and improve overall posture and health.

Exercises

Here are some exercises that can help to strengthen the neck and upper back muscles and improve posture in individuals with Forward Head Posture (FHP):

Chin tucks: Sit or stand with your back straight and your shoulders relaxed. Keeping your eyes facing forward, gently tuck your chin in towards your chest, as if making a double chin. Hold for 5-10 seconds and then release. Repeat 10-15 times.

Shoulder blade squeezes: Sit or stand with your back straight and your shoulders relaxed. Squeeze your shoulder blades together, as if trying to hold a pencil between them. Hold for 5-10 seconds and then release. Repeat 10-15 times.

Wall angels: Stand with your back against a wall, with your feet about 6 inches away from the wall. Raise your arms up to a 90-degree angle, with your elbows and wrists touching the wall. Slowly slide your arms up and down the wall, maintaining contact with your elbows, wrists, and fingers at all times. Repeat 10-15 times.

Neck stretches: Sit or stand with your back straight and your shoulders relaxed. Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 10-15 seconds and then release. Repeat on the other side. Repeat 3-5 times on each side.

Upper back stretch: Sit or stand with your back straight and your shoulders relaxed. Clasp your hands in front of you and round your upper back, bringing your chin towards your chest. Hold for 10-15 seconds and then release. Repeat 3-5 times.

Remember to start with a few repetitions of each exercise and gradually increase the number of repetitions and the level of difficulty as your muscles become stronger. It’s also important to maintain good posture throughout the day and take frequent breaks to stretch and move.

 

Prevention

Forward Head Posture (FHP), also known as “text neck,” is a common condition that affects people of all ages. It occurs when the head is positioned forward in relation to the shoulders, which places strain on the neck and upper back muscles. Over time, FHP can lead to chronic pain, headaches, and even spinal damage. However, there are several steps that you can take to prevent FHP.

  1. Be mindful of your posture: The first step to preventing FHP is to be mindful of your posture. Avoid slouching or leaning forward when sitting or standing. Instead, sit up straight with your shoulders back and your head aligned with your spine.
  2. Adjust your workspace: If you spend a lot of time sitting at a desk, it’s important to make sure that your workspace is set up correctly. Your computer screen should be at eye level, and your keyboard and mouse should be positioned so that your arms are at a comfortable angle. Use a supportive chair with good back support to prevent slouching.
  3. Take regular breaks: It’s important to take regular breaks when working or using electronic devices. Every 30 minutes, take a few minutes to stretch and move around. This will help prevent muscle tension and fatigue, which can lead to FHP.
  4. Strengthen your neck and back muscles: Strengthening your neck and upper back muscles can help prevent FHP. Incorporate exercises such as neck retractions, chin tucks, and shoulder blade squeezes into your daily routine. These exercises will help strengthen the muscles that support your head and neck.
  5. Stretch regularly: Stretching regularly can also help prevent FHP. Incorporate neck stretches and upper back stretches into your daily routine. These stretches will help increase your range of motion and prevent muscle tension.

In conclusion, FHP is a common condition that can lead to chronic pain and spinal damage. However, by being mindful of your posture, adjusting your workspace, taking regular breaks, strengthening your neck and back muscles, and stretching regularly, you can prevent FHP and maintain good spinal health. If you are experiencing pain or discomfort due to FHP, it’s important to seek medical attention to prevent further damage.

Arthritis

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Arthritis – Overview, Symptoms and Treatments

Arthritis is a general term used to describe inflammation of the joints. It is a common condition that affects millions of people worldwide. There are over 100 different types of arthritis, but the most common forms are osteoarthritis and rheumatoid arthritis.

Osteoarthritis, also known as degenerative joint disease, is the most common form of arthritis. It is a chronic condition that affects the cartilage, the cushioning material between bones, causing pain, stiffness, and loss of mobility in the affected joint. It most commonly affects the hips, knees, hands, and spine. It is more common in older adults, and in individuals who have a history of joint injury or a family history of the condition.

Rheumatoid arthritis is an autoimmune disorder that causes inflammation in the joints and surrounding tissue. It is a chronic and progressive disorder that can lead to joint damage and disability if not treated properly. It is more common in women than men and typically develops between the ages of 30 and 60.

The severity of arthritis can vary, with some cases causing only mild discomfort, while others can be debilitating and severely impact an individual’s quality of life. The severity may be influenced by factors such as the type of arthritis, the number of joints affected, and the individual’s overall health.

Anatomy

Arthritis is a general term used to describe inflammation of the joints. The joints are the areas where two bones meet, allowing for movement and providing stability to the body. The anatomy of a joint includes the bones, cartilage, ligaments, tendons, and synovial membrane. The bones are the hard structures that make up the joint. The ends of the bones are covered by a thin layer of cartilage, which acts as a cushion and helps to reduce friction between the bones. The cartilage also helps to distribute weight evenly across the joint and allows for smooth movement.

Ligaments are tough, fibrous bands of tissue that connect bones to each other. They provide stability to the joint by limiting the range of motion and preventing excessive movement. Tendons are similar to ligaments, but they connect muscles to bones, allowing for movement. The synovial membrane is a thin lining that surrounds the joint and produces synovial fluid, a lubricant that allows the bones to move smoothly against each other.

Symptoms

In arthritis, the normal function of the joint is disrupted by inflammation. This can lead to damage and degeneration of the cartilage, as well as thickening and inflammation of the synovial membrane. This can cause pain, stiffness, redness, swelling, tenderness, and loss of mobility in the affected joint. In severe cases, it can lead to the formation of bone spurs and erosion of the bones, leading to joint deformity.

Causes

  • Injuries: Joint injuries, such as those sustained in sports or accidents, can increase the risk of developing arthritis later in life.
  • Genetics: Some types of arthritis, such as rheumatoid arthritis, are more likely to occur in people who have a family history of the condition.
  • Infections: Certain viral and bacterial infections, such as Lyme disease and parvovirus, have been linked to the development of arthritis.
  • Autoimmune diseases: People with autoimmune conditions, such as lupus or psoriasis, are at a higher risk of developing certain types of arthritis.
  • Environmental factors: Exposure to certain toxins, such as silica dust or asbestos, can increase the risk of developing certain types of arthritis.
    • Obesity and being overweight can also increase the risk of developing osteoarthritis, particularly in the hips and knees.

It is important to note that having one or more of these risk factors does not necessarily mean that you will develop arthritis. However, it is important to be aware of these factors and take steps to reduce your risk, such as maintaining a healthy weight and exercise regularly. If you are experiencing joint pain or stiffness, it is important to consult a doctor to determine the cause and appropriate treatment.

Diagnosis

  • Consultation with a GP and physical examination to assess joint swelling and movement, as well as a review of symptoms.
  • Referral to a rheumatologist for specialized care and diagnosis.
  • Blood tests such as ESR and CRP to measure inflammation levels, full blood count to rule out other causes and check for anaemia, and tests for rheumatoid factor and anti-CCP antibodies to indicate the presence of rheumatoid arthritis.
  • Joint scans such as X-rays and MRI to assess joint inflammation and damage, and monitor disease progression.
  • Assessment of physical ability and coping with everyday tasks through questionnaires and repeated assessments after treatment to evaluate improvements.

Treatment

Treatment for arthritis typically includes a combination of medication, physical therapy, and lifestyle changes.

In the first instance, we advise physical therapy in the way of exercise, strength and conditioning and also massage.

Medications such as nonsteroidal anti-inflammatory drugs (NSAIDs) and disease-modifying antirheumatic drugs (DMARDs) may be used to reduce inflammation and pain.

Physical therapy can help to improve joint function and mobility. Lifestyle changes such as weight loss and exercise can also help to reduce the symptoms of arthritis.

Exercises

Exercising with arthritis can be a challenge, but with the right approach, you can safely enjoy the benefits of increased physical activity. Follow these S.M.A.R.T. tips to help you get started:

Start low and go slow: When beginning or increasing physical activity, take it slow and pay attention to how your body responds. People with arthritis may need more time to adjust to new levels of activity. Start with a small amount of activity, such as 3-5 minutes twice a day, and gradually add more as your body adjusts.

Modify activity as needed: Your arthritis symptoms may fluctuate, so modify your activity level to stay as active as possible without exacerbating your symptoms.

Choose “joint-friendly” activities: Activities that are easy on the joints, such as walking, cycling, water aerobics, and dancing, are less likely to cause injury and less likely to put excessive stress on your joints.

Find safe places to be active: Safety is key when starting and maintaining an exercise routine. If you’re not sure where to begin, consider joining an exercise class. If you plan your own activities, look for safe places to be active, such as sidewalks or pathways that are level and free of obstacles, well-lit, and separated from heavy traffic.

Prevention

  • Maintaining a healthy weight through regular physical activity and healthy diet.
  • Protecting joints from injury by avoiding excessive stress and using proper technique and equipment.
  • Incorporating anti-inflammatory foods such as fruits, vegetables, and omega-3 fatty acids in the diet.
  • Considering supplements like glucosamine and chondroitin
  • Managing underlying medical conditions that may increase the risk of arthritis such as autoimmune diseases and viral infections.
  • Medications like non-steroidal anti-inflammatory drugs (NSAIDs) and disease-modifying antirheumatic drugs (DMARDs) can also be used to reduce inflammation and slow the progression of the disease.

Ankle Stability Exercises

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The ankle joint is a complex hinge joint that connects the lower leg bones (the tibia and fibula) to the foot bone (the talus). The ankle joint plays a critical role in weight-bearing activities such as walking, running, and jumping. Ankle stability is the ability of the ankle joint to maintain its position and resist movement that could cause injury. The ankle joint is held in place by ligaments, tendons, and muscles.

Ankle stability is crucial for preventing injuries such as sprains, strains, and fractures. An unstable ankle is more susceptible to injury, and recurrent ankle injuries can lead to chronic ankle instability, which can affect an individual’s ability to engage in physical activities.

Factors that contribute to ankle instability include weak muscles, poor neuromuscular control, and previous ankle injuries. Additionally, external factors such as the type of footwear and surface on which an individual is engaging in physical activity can affect ankle stability.

Improving ankle stability can be achieved through various exercises and interventions, including balance and proprioception exercises, strengthening exercises, and neuromuscular training. It is important to seek guidance from a healthcare professional or qualified trainer when beginning an ankle stability program.

In conclusion, ankle stability is critical for maintaining proper ankle joint function and preventing injury. Individuals who engage in physical activities that place stress on the ankle joint should take steps to improve ankle stability through exercises and interventions to prevent injury and maintain optimal joint health.

Ankle stability exercises are designed to strengthen the muscles and ligaments around the ankle joint, which can help to prevent injuries and improve overall ankle function. Here are a few exercises that can help to improve ankle stability:

Ankle Dorsiflexion

Sit on the floor with your legs extended in front of you. Loop a resistance band around the ball of your foot and hold the ends of the band with your hands. Slowly pull the band towards you, lifting your foot towards your shin, and then slowly release.

Ankle Plantar Flexion

Sit on the floor with your legs extended in front of you. Loop a resistance band around the ball of your foot and hold the ends of the band with your hands. Slowly press your foot away from your body, extending your ankle, and then slowly release.

Eversion

Eversion with resistance band: Sitting in a chair with feet on the floor, loop a resistance band around both feet and hold both ends of the band in your hands. Try to move your foot up and outwards against the resistance of the band, hold for 1-3 seconds then slowly control the ankle back to the starting position, making sure only the ankle is moving and not the whole leg.

Inversion

Inversion with resistance band: Place the resistance band on the symptomatic foot, hold the band in one hand out to the side, try to move the foot down and inwards against the resistance of the band. Hold for 1-3 seconds then slowly control the ankle back to the starting position, making sure only the ankle is moving and not the whole leg.

Calf Raise

Calf raise: Stand with your feet hip-width apart and your toes pointing forward. Slowly rise up onto the balls of your feet, lifting your heels off the ground and squeezing your calf muscles.

Balance on one foot

Balance on one foot: Stand on one foot and try to maintain balance while lifting the other foot off the ground.

Conclusion

There are a number of exercises that can be done to improve ankle stability. Above are just a selection and it is important to start with light weight and increase the weight as you progress, also make sure to maintain proper form throughout the exercise to avoid injury.

If you are suffering with ankle issues such as constant sprains, weakness or have a sport specific reason for strengthening your ankle area, then get in touch today. Our team of specialists can help with your planning, exercise regime and any injury related issues.

Enhancing Self-Defence Through Posture and Vocalisation

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Walk This Way, Talk This Way: Enhancing Self-Defence Through Posture and Vocalisation

In today’s fast-paced world, many of us are glued to our phones, even while walking in public. However, this habit can significantly reduce our self-awareness and make us more vulnerable to crime. Studies have shown that people engrossed in their phones are more likely to be targeted for theft, particularly phone grabs, which are on the rise in the UK. Victims often report that these incidents happen incredibly quickly, primarily because their attention is diverted and their awareness of their surroundings is compromised.

In addition to distraction, body language plays a crucial role in vulnerability. Individuals who appear lost, scared, or unsure tend to attract unwanted attention. This so-called “teenage posture”—characterised by hunched shoulders, downward gaze, and hands in pockets—signals insecurity and makes one an easier target.

To enhance personal safety, one of the first and most vital steps in self-defence is to improve posture and vocalisation. Walking with confidence and purpose can significantly impact how others perceive you. Here are some key strategies to consider:

Posture and Awareness

  1. Walk with Confidence: Adopt an upright posture with your shoulders back and head held high. This not only projects confidence but also indicates that you are aware of your surroundings.
  2. Stay Off Your Phone: While it’s tempting to scroll through your phone, especially during mundane tasks like walking, it’s crucial to remain vigilant. Keeping your phone in your pocket or bag allows you to focus on what’s happening around you.
  3. Limit Earbud Use: If you must use earbuds, keep one ear free. This ensures you can hear what’s happening in your environment, from approaching footsteps to potential warnings.

Vocalization as a Defense Tool

Using your voice effectively is another powerful self-defence tactic. Attackers prefer easy targets and situations where they can operate unnoticed. By being loud and vocal, you can draw attention to yourself and potentially deter an attack.

  1. Be Loud and Clear: If you feel threatened, don’t hesitate to raise your voice. Shout assertive statements like “I SAID NO!” or “LEAVE ME ALONE!” This can be especially effective in public spaces or workplaces where others can hear you and come to your aid.
  2. Create a Scene: Most attackers do not want attention. By making a scene, you increase the chances that they will flee to avoid drawing the interest of passersby or authorities.

Combining Posture and Vocalization

The combination of confident posture and vocal assertiveness forms the cornerstone of effective self-defence. Here’s how you can integrate these elements:

  • Walk with Purpose: Even if you’re not sure where you’re going, walk as though you have a destination in mind. This reduces the likelihood of appearing vulnerable.
  • Stay Aware: Continuously scan your environment. Make eye contact with people around you to signal that you are alert and aware.
  • Use Your Voice: Practise shouting phrases that you can use if you ever feel threatened. The louder and more assertive you are, the more likely you are to deter an attacker.

In conclusion, enhancing self-defence involves more than just physical techniques. By adopting a confident posture and using your voice effectively, you can significantly reduce your risk of being targeted. Stay off your phone, remain aware of your surroundings, and be prepared to make noise if necessary. Remember, confidence and vocal assertiveness are your best tools in staying safe.

We can provide more sessions like this as part of our employee self defence classes offered within our corporate wellbeing and employee benefits service. For more information contact us today.

Understanding Your Safety Zones

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Understanding Your Safety Zones: A Key to Effective Self-Defence

Self-defence is not only about physical prowess but also about awareness and strategy. An essential part of this strategy involves understanding and identifying your “safe zones.” These zones, categorised into green, yellow, and red, help you gauge your level of safety in different environments. Recognizing these zones and responding accordingly can significantly enhance your personal safety.

Green Zone: Your Sanctuary

The Green Zone represents areas where you feel the safest and most comfortable. This is typically your home or the home of a loved one. In this zone, you are relaxed, familiar with your surroundings, and confident about your safety. It’s a place where your guard is down, and you feel at ease, enjoying a sense of security. This doesn’t mean you should be complacent, but the risk of encountering danger is perceived to be minimal.

Yellow Zone: Moderate Vigilance

The Yellow Zone encompasses areas that are generally safe but require a heightened sense of awareness. These might include your workplace, a restaurant, or a movie theatre. While these places don’t typically pose immediate threats, they are not as secure as your Green Zone. In the Yellow Zone, you are more alert and vigilant. For example, walking to your car after a late shift or being the last person in the office can heighten your senses. Here, you remain aware of your surroundings, conscious of who is nearby, and ready to respond to any unusual activity.

Red Zone: High Alert

The Red Zone is where you feel unsafe or threatened. This zone can be anywhere at any time, such as waiting for a bus alone at night, walking through a deserted area, or running in the early hours before dawn. In the Red Zone, your alertness is at its peak. You meticulously observe your environment, take note of people and vehicles around you, and prepare to react swiftly if a threat arises.

Steps to Enhance Awareness in the Red Zone

When you find yourself in a Red Zone, specific steps can help you stay alert and safe:

  1. Avoid Distractions: If you are alone in a potentially unsafe area, avoid wearing earphones. This ensures you remain fully aware of your surroundings and can hear any approaching threats.
  2. Know Your Exits: Always be aware of the nearest exit or escape route. This knowledge is crucial if you need to leave quickly.
  3. Stay Visible: Whenever possible, stay in well-lit and populated areas. Darkness and isolation can increase your vulnerability.
  4. Trust Your Instincts: If something feels off, trust your gut feeling. It’s better to be overly cautious than to ignore potential danger.

Transitioning Between Zones

Understanding these zones is crucial because situations can change rapidly. A Green Zone can quickly become a Yellow or Red Zone with the entrance of an unfamiliar or suspicious individual. For example, if a stranger enters your workspace late at night, your perception of safety might shift from Yellow to Red. Recognizing these transitions allows you to adapt your level of vigilance and take appropriate actions to maintain your safety.

In conclusion, being aware of your safety zones and understanding how to navigate them is a vital component of self-defence. By identifying and responding to changes in your environment, you can protect yourself more effectively. Remember, the key to safety lies not just in physical defence but in awareness and preparedness. Stay alert, stay safe, and always know your zones

Here at Livewell we offer Self Defence classes within a corporate employee wellbeing service. If you are interested please contact a member of our team today in order to book your employees a fun and informative team building exercise. Contact us today.

How effective is Kinesio taping?

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How effective is kinesio taping ?

Tips for knees, shoulder, ankles, wrists.

Overview

Kinesio taping is a method of taping the skin to provide support and stability to muscles and joints, while also allowing for full range of motion. The tape is made of flexible, breathable material that stretches and moves with the skin. It is applied in specific patterns depending on the area of the body being treated.

Kinesio taping is often used to help alleviate pain, reduce inflammation, improve muscle function, and promote healing. It is also used as a preventative measure to improve muscle activation and stability, as well as to support joints during movements. It’s often used to help with conditions such as back pain, knee pain, sprains, strains and sports injuries.

Kinesio therapy is a non-invasive, drug-free method of treatment, and it is generally considered safe for most people. However, it is best to consult with a physical therapist or doctor before using Kinesio taping, as it may not be appropriate for everyone, especially for those with certain skin conditions or allergies.

How effective is Kinesio taping?

Kinesio taping is relatively new method of treatment and research on its effectiveness is still ongoing. Some studies have shown that Kinesio taping can be effective in reducing pain and inflammation, improving muscle function, and promoting healing.

For example, a study published in The Journal of Athletic Training found that Kinesio taping was effective in reducing pain and improving function and reduced pain in people with the patellofemoral pain syndrome.

However, it is important to note that the effectiveness of Kinesio taping can vary depending on the condition being treated and the individual. Some studies have found that Kinesio taping is no more effective than other treatments such as physical therapy or exercise. It is important to note that more research is needed to fully understand the effectiveness of Kinesio taping and to determine the best ways to use it.

Knee Kinesio taping

Injuries in which the Kinesio taping might be helpful:

Patellofemoral pain syndrome:
This condition is characterized by pain in the front of the knee and around the kneecap, often caused by overuse or improper alignment of the kneecap. Kinesio taping can help to stabilize the kneecap and reduce pain.

Anterior cruciate ligament injuries (ACL):
The ACL is a ligament that helps to stabilize the knee. Injuries to the ACL can cause pain, instability, and difficult walking. Kinesio taping can help to provide support and stability to the knee joint following and ACL injury.

Meniscus injuries:
The meniscus is a piece of cartilage that helps the cushion the knee joint. Injuries to the meniscus can cause pain, swelling, and difficulty walking. Kinesio taping can help to support and stabilize the knee joint following a meniscus injury.

Osteoarthritis:
This degenerative condition that causes pain and stiffness in the knee joint. Kinesio taping can help to reduce pain and improve function in individuals with knee osteoarthritis.

Patellar tendonitis:
This overuse injury that causes pain and inflammation in the tendon that connects the kneecap to the shin bone. Kinesio taping can help to reduce pain and improve function in individuals with patellar tendonitis.

Ankle Kinesio Taping

Sprains:
Kinesio taping can be used to support the ankle during the healing process and reduce swelling and pain.

Tendinitis:
Taping can be used to support the tendons and reduce stress on the area.

Plantar fasciitis:
Taping can be used to provide support for the foot and help reduce pain and inflammation in the heel.

Ankle instability:
Taping can be used to provide support and help stabilize the ankle joint, which can reduce the risk of reinjury.

Overuse injuries:
Taping can be used to support the muscles and tendons of the ankle and reduce the risk of overuse injuries such as stress fractures.

Shoulder Kinesio Taping

Rotator cuff strains and tears:
Kinesio taping can provide support and stability to the rotator cuff muscles, helping to reduce pain and inflammation while promoting healing.

Shoulder Impingement:
Kinesio taping can help to correct muscle imbalances and improve posture, which can help to reduce the risk of shoulder impingements.

Frozen shoulder (Adhesive capsulitis):
Kinesio taping can improve range of motion and reduce pain during the frozen stage of the condition.

Dislocated shoulder:
Kinesio taping can provide support and stability to the shoulder joint, helping to reduce the risk of further dislocations.

Tendinitis:
Kinesio taping can help to reduce pain and inflammation and promote healing of the tendons.

Wrist Kinesio Taping

Carpal Tunnel syndrome:
Taping can be used to provide support for the median nerve and help reduce pain and inflammation in the wrist.

Wrist instability:
Taping can be used to provide support and help stabilize the wrist joint, which can reduce the risk of reinjury.

If you believe that you could benefit from some Kinesio Taping then please contact a member of our team or book an appointment online with one of our kinesio taping experts!

tel: 0330 043 2501 or via email on: info@livewellhealth.co.uk

3 Exercises for Glute Activation

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As anyone who exercises will know, getting yourself warmed up and ready before working out is an absolute must. Glutes are a very important muscle group that do a lot of work, from preventing any injuries to improving your general performance. Whenever you lean or bend over at your hips, your glute muscles are the things controlling your movements, so in order to fully engage them you’ll need to ‘activate’ them. Not doing so means you’ll be using other muscles for work that they don’t need to be doing (i.e. using your knee muscles to bend at the hips) and this can become an injury risk.

Strong glutes help you to become more powerful in your movements, and not just in exercise-related ones – simple tasks like walking or jogging will become a little easier as you have more power to put into them. Preventing excessive movement in your lower back and knees is another key advantage to having strong glutes, as this means you’ll reduce your general injury risk.

Anatomy

The glutes, short for gluteal muscles, are a group of three muscles that make up the buttocks. There are other muscles known as the deep 6, but we can discuss these at another time as the primary muscles are the glutes. The glutes are one of the most powerful muscles in the body, responsible for hip extension, abduction, and external rotation. The anatomy of the glutes is complex and understanding it is essential for anyone looking to build a stronger, healthier lower body.

The three muscles that make up the glutes are the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the largest and most powerful of the three, responsible for hip extension and external rotation. It originates from the ilium, sacrum, coccyx, and fascia of the lumbar region, and inserts into the femur.

The gluteus medius is located on the outer surface of the pelvis, just above the hip joint. It is responsible for hip abduction and internal rotation. The gluteus medius originates from the ilium and inserts into the greater trochanter of the femur.

The gluteus minimus is the smallest of the three muscles and is located underneath the gluteus medius. It is also responsible for hip abduction and internal rotation. The gluteus minimus originates from the ilium and inserts into the greater trochanter of the femur.

The glutes are not just important for aesthetic reasons; they play a vital role in many activities we perform daily, such as walking, running, and jumping. They also provide stability and support to the pelvis and lower back, making them crucial for proper posture.

To train the glutes effectively, it is essential to understand the different functions of each muscle. Exercises that target the gluteus maximus include squats, deadlifts, and hip thrusts, which all involve hip extension. For the gluteus medius and minimus, exercises such as side-lying leg lifts and lateral band walks are effective.

Proper form is crucial when performing glute exercises to ensure that the muscles are being targeted effectively and to avoid injury. It is also important to gradually increase the intensity of exercises to prevent overloading the muscles and causing strain or injury.

In conclusion, the glutes are a complex group of muscles that are vital for a healthy, strong lower body. Understanding the anatomy of the glutes and their functions is crucial for anyone looking to improve their strength and overall health. By incorporating targeted glute exercises into a regular fitness routine, individuals can build a stronger, more stable lower body and improve their performance in daily activities.

Exercises

So now that you’re aware of what glutes actually are, how do we activate them?

  1. Clamshell

This is an exercise popular both for stretching and physical therapy, and targets your hip rotators and muscles. Start by lying down on one side, with your head resting on an arm or pillow (but be careful, if you lean on your arm for too long it may start to go a little numb!). Then bend your knees upwards so that your feet are in an even line with your hips and your heels are behind you, and tilt your torso and pelvis slightly forward. Keeping your heels together, raise your top knee from the one that it’s resting on – this should contract your core and squeeze your glutes. Don’t be tempted to follow the movement of your hips rolling back, as they will try and to achieve maximum results from this, your body needs to remain stable as you lift your knees.

Once you’ve mastered it lying down, try it with your weight resting on one elbow in a side plank.

  1. Hip extensions

This can also be used as a great warm-up exercise as it targets your lower body and improves your flexibility and strength. To begin, get yourself into a table top position (on your hands and knees and looking down at the mat below you). Keep your hips over your knees and your shoulders aligned with your wrists, but be careful not to lock your elbows into place. Bring one of your bent knees up to the ceiling – this is the part that really works your glutes. Exhale as you raise it, then bring your leg back down into the position you started in and inhale. Complete 15 reps with one leg, then repeat for the other and you should be good to go.

  1. The glute bridge

Despite how involved it is with working your glutes, this is actually one of the easiest exercises that get the best results! Start by lying down on your back and looking up, with your knees bent and feet on the ground with hip-width space between them, to create a small triangle in the space between your legs and the floor. Press your arms down by your sides and your feet into the ground as you lift your hips off the ground, using your arms to support yourself, and then lower them back down to the ground. Make sure to keep your core tight for maximum effect!

When the two-legged version becomes too easy, extend one leg in the air as you lift your hips, or even pull your knee to your chest with your arms as you bring it up.

Injuries and other considerations

The glutes, also known as the buttocks, are a group of muscles that are crucial for movement and stability of the lower body. These muscles include the gluteus maximus, gluteus medius, and gluteus minimus. Injuries and medical conditions associated with the glutes can cause pain and discomfort, and may affect a person’s ability to perform daily activities. Here are some possible injuries and medical conditions associated with the glutes:

  • Strains and Sprains: The glutes are prone to strains and sprains, which occur when the muscles and ligaments are stretched or torn. These injuries can result from sudden movements, overuse, or trauma. Symptoms of a strain or sprain include pain, swelling, and limited range of motion.
  • Piriformis Syndrome: Piriformis syndrome is a condition in which the piriformis muscle, located in the buttocks, spasms and compresses the sciatic nerve. This can cause pain, numbness, and tingling in the buttocks and down the leg. Piriformis syndrome can be caused by overuse, trauma, or poor posture.
  • Bursitis: Bursitis is a condition that occurs when the bursae, small sacs of fluid located between the bones and tendons, become inflamed. This can cause pain, tenderness, and swelling in the buttocks. Bursitis can be caused by overuse, trauma, or infection.
  • Sacroiliac joint dysfunction: The sacroiliac joint is located at the base of the spine and connects the sacrum to the pelvis. Dysfunction in this joint can cause pain in the buttocks, lower back, and legs. Sacroiliac joint dysfunction can be caused by trauma, pregnancy, or degenerative joint disease.
  • Gluteal tendinopathy: Gluteal tendinopathy is a condition that occurs when the tendons that attach the gluteal muscles to the hip bone become inflamed or degenerate. This can cause pain, weakness, and difficulty walking. Gluteal tendinopathy can be caused by overuse, trauma, or aging.
  • Hemorrhoids: Hemorrhoids are swollen veins in the anus and rectum that can cause pain, itching, and bleeding. Prolonged sitting or straining during bowel movements can increase the risk of developing hemorrhoids.

Preventing injuries and medical conditions associated with the glutes involves a combination of proper stretching, strengthening, and conditioning. It is important to maintain good posture, avoid prolonged sitting, and engage in regular exercise that targets the glutes.

If you experience any pain or discomfort in your glutes, please contact us and we may be able to help with rehabilitation, strength and conditioning or sports massage. Furthermore, should you be seeking advice on how to build / train your glute muscles, please contact one of our personal trainers.

Adductor Strain

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Adductor strain or injury to the adductor muscle group is a common cause of medial leg (inside leg) and groin pain, especially among athletes. A groin strain is an acute injury to the muscles on the inside of the thigh, known as the adductor muscles. These muscles help to stabilize the trunk and move the legs inward. A strain typically occurs because of an athletic injury or awkward movement of the hip joint, which leads to stretching or tearing of the inner thigh muscles.
A strain injury is graded I-III based upon its severity. Mild strains involve overstretching of the muscle, whereas more severe strains can involve complete muscle tears. Most injuries to the adductor muscles are Grades I or II.

GRADE 1 GROIN STRAIN

Grade I is a mild strain (tear) with some pain, bruising, and tenderness, but no significant fiber disruption.

GRADE 2 GROIN STRAIN

A Grade II injury involves injury to the muscle-tendon fibers, this is usually a more serious tear which will severely limit movement. However, the overall integrity of the muscle-tendon unit is preserved.

GRADE 3 GROIN STRAIN

A Grade III injury (or complete rupture) is one that results in a loss of overall muscle/tendon integrity. This serious injury will result in severe pain, swelling, joint instability, and pain associated with movement. It may in some cases mean the muscle detatching from it’s attachment point.

Anatomy

The adductor complex includes the three adductor muscles (longus, magnus, and brevis) of which the adductor longus is the most injured. All three muscles primarily provide adduction of the thigh. Adductor longus provides some medial rotation. The adductor magnus also has an attachment on the ischial tuberosity, giving it the ability to extend the hip. In open chain activation, the primary function is hip adduction. In closed chain activation, they help stabilize the pelvis and lower extremity during the stance phase of gait. They also have secondary roles including hip flexion and rotation.

Symptoms

Depending on the underlying cause, pain can be mild or severe, come on gradually or suddenly, and vary in quality (dull, sharp, throbbing, or even burning). Common symptoms include:

  • Pain and tenderness in the groin and the inside of the thigh
  • Sudden onset of pain sometimes accompanied by the sensation of a pop in the inner thigh
  • Failure to continue activity after initial onset of pain
  • Pain when you bring your legs together or when you raise your knee
  • Bruising may develop, and limping may also be a symptom

Causes

Most injuries can be managed conservatively by their primary care provider with rest, ice, physical therapy, and a graded return to play.

  • previous hip or groin injury
  • age
  • weak adductors
  • muscle fatigue
  • decreased range of motion
  • inadequate stretching of the adductor muscle complex

Diagnosis

Radiographic evaluation is the initial modality of choice for suspected adductor strain. Anteroposterior views of the pelvis and frog-leg view of the affected hip are recommended as initial imaging studies. In most patients, these images will be normal in appearance; however, occasionally one may observe an avulsion injury. These images can also help evaluate for other causes of groin pain such as osteitis pubis, apophyseal avulsion fractures, and pelvic or hip stress fractures.

If further imaging is needed, magnetic resonance imaging (MRI) is recommended. This is likely to show muscle oedema and haemorrhage at the site of injury. If there is a bony injury, this will be better elucidated on the MRI.

Musculoskeletal ultrasound can further visualize the tendon and bony attachment sites, muscles, ligaments, and nerves. Ultrasound can be used to identify the area and extent of the injury and used to evaluate periodically during the recovery phase.

Treatment

Fortunately, there are several effective treatment options for adductor strains, including rehabilitation and massage. In this article, we will discuss the various treatment options for adductor strains, with a particular focus on the benefits of rehabilitation and massage therapy.

Rest and Ice / Heat Therapy

The first step in treating an adductor strain is to rest the affected muscle. This means avoiding any activities that put stress on the muscle, such as running, jumping, or kicking. In addition, applying ice and heat to the affected area through contrast bathing can help reduce swelling and pain and then through the heat stimulate repair. To contrast bathe we recommend 5 minutes ice, 10 minutes heat, 3 times round 3 times a day. This will equate to 45 minutes at a time.

Compression and Elevation

Compression and elevation are also important in the early stages of adductor strain treatment. Compression can help reduce swelling and provide support to the injured muscle, while elevation can help improve blood flow and reduce inflammation. A compression bandage should be applied snugly but not too tightly, and the affected leg should be elevated above the level of the heart as much as possible.

Physical Therapy / Physiotherapy

Once the initial swelling and pain have subsided, physical therapy can help restore strength and flexibility to the injured muscle. Physical therapy may include exercises to improve range of motion, strengthen the muscles, and improve balance and coordination. Your physical therapist may also use stretching, to help relieve muscle tension and improve circulation to the affected area.

Massage Therapy

Massage therapy is a type of manual therapy that involves manipulating the soft tissues of the body, including muscles, tendons, and ligaments. Massage can help reduce muscle tension and improve circulation, which can help promote healing and reduce pain and stiffness. Massage therapists may use a variety of techniques, including sports massage, deep tissue massage, myofascial release, and trigger point therapy, depending on the specific needs of the patient.

Massage therapy can be especially beneficial for adductor strains because it can help relieve muscle tension and improve circulation to the affected area. Massage can also help reduce pain and stiffness, which can make it easier to perform physical therapy exercises and other activities of daily living.

In conclusion, adductor strains can be a painful and debilitating injury, but there are many effective treatment options available. If you are experiencing symptoms of an adductor strain, it is important to seek advice for a specialist, livewell and our team of highly qualified soft tissue specialists can help. If you want to find out more information or to book an appointment, please contact us.

Exercises

An adductor strain can be a painful and frustrating injury, but with the right exercises and a progressive plan, you can get back to your normal activities in no time. It’s important to start with gentle exercises and progress gradually to more challenging ones as your injury heals. Here are some exercises you can do on a weekly basis to help recover from an adductor strain:

Week 1: Isometric Exercises

Isometric exercises involve contracting the muscle without moving it. They are gentle exercises that can help improve blood flow to the injured area and prevent further damage. To perform isometric exercises for your adductor muscles, lie on your back with your legs straight and your feet pointing up. Place a small pillow or rolled-up towel between your knees and squeeze your knees together as hard as you can for 5-10 seconds. Release and repeat for 10 repetitions, three times per day.

Week 2: Passive Stretching

After the initial pain and swelling have subsided, passive stretching can help improve range of motion and flexibility in the injured muscle. To perform a passive stretch for your adductor muscles, sit on the floor with your legs straight out in front of you. Spread your legs apart as far as you can, then gently lean forward until you feel a stretch in your inner thighs. Hold the stretch for 20-30 seconds and repeat for 3-4 repetitions, twice per day.

Week 3: Active Stretching

Active stretching involves using your muscles to move your joints through a full range of motion. It can help improve strength and flexibility in the injured muscle. To perform an active stretch for your adductor muscles, sit on the floor with your legs straight out in front of you. Spread your legs apart as far as you can, then gently push your knees down toward the floor using your inner thigh muscles. Hold the stretch for 10-15 seconds and repeat for 10 repetitions, twice per day.

Week 4: Resistance Training

Resistance training involves using weights or resistance bands to challenge your muscles and improve strength. To perform resistance training for your adductor muscles, lie on your side with your injured leg on top. Place a resistance band around your ankles and squeeze your legs together against the resistance of the band. Hold for 10-15 seconds and repeat for 10 repetitions, three times per day.

Week 5: Functional Training

Functional training involves performing exercises that mimic the movements you make in your daily activities. It can help improve balance, coordination, and overall function. To perform functional training for your adductor muscles, stand with your feet shoulder-width apart and slowly shift your weight onto your injured leg. Raise your other leg to the side as high as you can without pain, then lower it back down. Repeat for 10 repetitions, three times per day.

In conclusion, a progressive exercise plan is essential for recovering from an adductor strain. Starting with gentle isometric exercises and gradually progressing to more challenging resistance and functional exercises can help improve strength, flexibility, and overall function in the injured muscle. Be sure to consult with your healthcare provider before starting any exercise program to ensure it is safe and appropriate for your specific injury.

Prevention

  • Work on core stability. Having good core and pelvic stability provides a solid base for sport-specific movements and reducing the chance of adductor strains.
  • Dynamic warm-up! This is easily overlooked, but important. Prior to training and competing, ensure you perform a complete warm-up, including slow to fast movements, dynamic stretches (movement stretches) and sports-specific drills.
  • Strengthen the lateral hip muscles, mainly the gluteal muscles. This will help with pelvic stability
  • Stretch the inner thigh and outer thigh muscles on a daily basis.
  • Regularly get manual therapy and massages from certified physiotherapists, athletic therapists or massage therapists. This will help to get the muscles flexible and break down any trigger points or scar tissue that can lead to injury.
  • Practice sport-specific drills, change of direction and cutting manoeuvres which commonly cause groin strains. This will help the muscles to adapt and become stronger at performing this kind of movement.
  • Strengthen the inner thigh muscles using weight machines and resistance bands. It is especially important to strengthen the muscles in the movement which caused the injury, to prevent a reoccurrence.
  • Improve your proprioception. This is our sense of where each body part is in space and is similar to balance. Proprioception affects the way we move, especially when our balance is compromised and is therefore important in avoiding all injuries.
  • Get plenty of rest and avoid over-training! If you train too much or for too long fatigue sets in, which increases the risk of injury.

If you feel like you have an adductor strain then please contact a member of our team or make a booking online.

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Phone: 07939 212 739
Email: info@livewellhealth.co.uk

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