Calculating Calories and Macronutrients

Posted on July 1, 2024

A calorie is a unit of energy that acts as a source of fuel for the body, to perform its daily functions. Calories are then broken down into three main macronutrients: carbohydrates (CHO), protein, and fats, which provides functions that are essential for energy production, alongside protecting vital organs, muscle, and skeletal functioning, and facilitating the immune and nervous system. The Government Dietary Recommendations advises that males and females should consume 2500 kcal or 2000 kcal/day. However, measuring the gold standard total energy expenditure (TEE), is a greater observation for individuals, as TEE includes inter-individual differences such as body weight, composition, and activity level, where nutritional requirements can be individualised.

Carbohydrate

Carbohydrates are sugar molecules that are broken down by the digestive system into glucose, which is the main energy source for the body, and functioning for vital organs such as the brain. Glucose can be made out of necessity from proteins using gluconeogenesis. Carbohydrates are divided into two, determined by the food’s chemical structure and how quickly the body can digest it.

Simple CHO- short-lasting elevation in energy, however, are broken down quickly for energy or glucose. For example, fruits, milk, and breakfast cereal.
Complex CHO- long-lasting elevation in energy, and take longer to digest due to containing longer chains of sugar molecules, taking longer to break down. For example, starches (pasta, bread, rice, beans, potatoes).

Protein

Essential for growth, build, and repairing tissues, while protecting muscle mass. Protein contains two types of amino acids: non-essential and essential, in which essential amino acids are required through diet, which can be found in foods such as meat, poultry, milk, or other types of animal by-product. Plant protein sources such as beans, lentils, nuts also contain essential amino acids.

Fat

Provides an essential function, acting as a long-term source of energy, whilst insulating and protecting the vital organs, and absorbing vital micronutrients. For athletes, fat intake is critical for controlling cholesterol and blood pressure during exercise. Despite the controversy of fats and the earlier assumptions that reducing total fat intake (< 30% of energy) would improve metabolic health and risks of cardiovascular disease and cancer, polyunsaturated fats provide the essential functions.

Trans fat- should be avoided, as most trans fat comes from hydrogenating or adding hydrogen molecules to unsaturated fats. Examples., fried foods, margarine, doughs.

Saturated fat (< 10 % of daily calories)- too much saturated fat in diet can increase LDL cholesterol levels, with a greater risk of heart disease. Examples., found mostly in animal sources with high fat contents (lamb, beef, pork, with skin, dairy, or butter.

Unsaturated fat- (monounsaturated = 15-20% polyunsaturated = 5-10% of daily calories) healthy fats, originated from plant sources such as avocados, vegetable oils, or animal sources such as fish: salmon, tuna, sardines.

Calculating Macronutrients

Carbohydrate- 10g = 40 kcal

Protein- 10g = 40 kcal

Fat- 10g = 90 kcal

– Calculate total Macronutrient Calories

Nutrition labelling- you can calculate the calories for each macronutrient by multiplying each by their designated macronutrient calorie count

– Assess Macro Ratio (%)

Divide each calorie quantity by total calories and then multiply by 100. The percentage of all three macronutrients should total 100%.

Tracking apps such as my fitness pal, can be helpful when there is no nutrition facts label, as they provide a nutritional breakdown of the food through either a database, or a barcode scanner feature to quickly input nutrition information for packaged foods.

Calculating Total Energy Expenditure (TEE)

TEE is the required calories that are burned throughout the day, that consider the energy costs of the essential processes, such as brain functioning, (basal metabolic rate (BMR), of the energy expended to digest, absorb, and convert food, and the energy expended during physical activities. From previous research, calculating TEE is a greater observation for individuals, as TEE includes inter-individual differences such as body weight, composition, and activity level, where nutritional requirements can be individualised. TEE provides a baseline to compare current consumption to and then adjust accordingly to goals, for example fat loss or muscle gain

Kcal/day = 500 + 22 x lean body mass, where lean body mass + (0.32810 x weight in kg) + (0.33929 x height in cm) – 22.5336.

Conclusion

In conclusion, mastering the art of calculating calories and macronutrients is an empowering journey toward optimising nutrition and achieving health and fitness goals. By understanding the energy content of various foods and tailoring macronutrient intake to individual needs, one can create a balanced and sustainable dietary plan. Whether aiming for weight loss, muscle gain, or overall well-being, the precision offered by calorie and macronutrient calculations allows for a more informed and intentional approach to nutrition. Remember, the key lies in moderation, flexibility, and recognizing the unique requirements of your body. Armed with this knowledge, individuals can embark on a nutritional path that not only fuels their physical endeavours but also nurtures a healthy relationship with food.

If you have found this article useless and would like to speak to one of our team and nutritionists to get help in designing a nutritional program for you that you can follow then please contact us via email or telephone.

The Power of Protein: Health and Performance

Posted on July 1, 2024

The Power of Protein: Fueling Your Body for Health and Performance

Protein, often referred to as the building block of life, plays an indispensable role in our overall health and vitality. Beyond the obvious association with muscle growth, protein is a multifaceted nutrient that is involved in numerous essential functions throughout the body. In this article, we’ll explore the power of protein and its critical impact on health, performance, and overall well-being.

What is Protein?

Proteins are complex molecules comprised of amino acids, the fundamental units of life. There are 20 different types of amino acids, and the specific sequence and arrangement of these amino acids in a protein determine its unique function. These functions are diverse and vital, making proteins the workhorses of life.

Building and Repairing Muscles

When most people think of protein, they envision bodybuilders and athletes striving for muscle growth. And they’re not wrong. Protein is crucial for muscle development and repair. When you exercise, you create microscopic tears in your muscle fibers. Protein steps in to repair and strengthen these fibers, resulting in increased muscle mass and strength.

Supporting Enzymes and Hormones

Proteins also serve as enzymes and hormones, which are catalysts for various biochemical reactions in the body. Enzymes are responsible for breaking down food, aiding digestion, and facilitating metabolic processes. Hormones regulate essential functions such as growth, mood, and sleep patterns. Without proteins, these crucial processes wouldn’t function optimally.

Immune Function

Proteins are a cornerstone of the immune system. Antibodies, which defend the body against pathogens, are proteins. A diet rich in protein ensures the body has the raw materials to produce these essential immune defenders.

Transport and Storage

Proteins are involved in transporting vital substances throughout the body. Hemoglobin, for instance, is a protein that carries oxygen from the lungs to tissues, while myoglobin stores oxygen in muscle cells, ensuring it’s available during physical activity.

Maintaining Healthy Skin, Hair, and Nails

Proteins like collagen provide structural support to our skin, hair, and nails. Without adequate protein, you may experience brittle nails, dull hair, and dry skin.

Weight Management

Protein is well-known for its role in weight management. It promotes a feeling of fullness and helps control appetite, which can be instrumental in weight loss and maintenance. It also supports the preservation of lean muscle mass, which is vital for metabolic health.

How Much Protein Do You Need?

The recommended daily intake of protein varies based on factors such as age, sex, activity level, and overall health. On average, a sedentary adult should aim for at least 0.8 grams of protein per kilogram of body weight. However, athletes and individuals looking to build muscle or recover from intense physical activity may require more.

Sources of Protein

Protein is abundant in various foods. Animal sources like lean meats, poultry, fish, and dairy products are complete proteins, meaning they contain all essential amino acids. Plant-based sources like beans, lentils, tofu, and quinoa provide protein too, although they may lack some amino acids found in animal products. Combining plant-based protein sources can create complete proteins for vegetarians and vegans.

In Conclusion

The power of protein cannot be overstated. It is an essential nutrient that influences every aspect of our health and performance. Incorporating an adequate amount of protein into your diet ensures proper muscle development, supports immune function, maintains healthy skin and hair, aids weight management, and provides the body with the tools it needs for optimal function. Whether you’re an athlete striving for peak performance or an individual looking to maintain overall health, protein is a key player in your journey towards well-being and vitality.

If you are interested in how to include more protein in your diet or how much you should be taking on a daily basis, then contact one of our nutritionists and we can provide you with the help and support you need.

Wrist Sprain

Posted on July 1, 2024

Wrist sprains occur most often in the athletic or occupational setting but can occur from overuse at work, home, or in any activity of daily living. Injury to the scapholunate ligament is the most common injury and most common form of carpal instability; hyperextension of the wrist is a common mechanism for this type of injury.

An acute wrist sprain is an injury to a ligament often due to an acute traumatic event or chronic repetitive movements. Wrist sprains occur when a ligament is pathologically stretched, twisted, lacerated, or torn.

The inciting event typically involves the sudden application of a force, excessive load-bearing, or twisting injury mechanisms. In most cases, this results from a fall on the outstretched hand with varying structures injured depending on the position of the hand and wrist at the time of injury. In severe cases, there can be a large tear in multiple wrist ligament(s), which can cause instability of the wrist and may require surgical interventions.

Anatomy

A wrist sprain occurs when the ligaments in the wrist are stretched or torn. The ligaments are the bands of tissue that connect the bones in the wrist and help to stabilize the joint.

There are several different ligaments in the wrist, including the radial collateral ligament, ulnar collateral ligament, and the intercarpal ligaments. A sprain can occur in any of these ligaments, but the most common type of wrist sprain is a sprained ligament on the thumb side of the wrist.

Symptoms

The symptoms of a wrist sprain can vary depending on the severity of the injury, but common signs include:

Pain: This is the most common symptom of a wrist sprain. The pain is typically located in the affected area and can be sharp, dull, or aching. Pain may be felt when gripping or moving the wrist.
Swelling: The wrist may become swollen due to inflammation of the ligaments and the accumulation of fluid in the joint.
Bruising: Bruising or discoloration of the skin can occur due to bleeding from the damaged blood vessels.
Stiffness: The wrist may feel stiff and difficult to move due to the injury. This is a common symptom of a more severe sprain.
Weakness: The affected wrist may feel weak and unstable due to the damage to the ligaments.
Instability: The joint may feel loose or unstable, and the wrist may move in an abnormal way.
Deformity: In severe cases, there may be a visible deformity of the joint, such as a bend or twist in the wrist.
Snapping or popping sensation: Some people may experience a snapping or popping sensation in the joint when they move their wrist.

Causes

There are several common causes of wrist sprains, including:

Trauma: A fall or impact to the wrist can cause a sprain. For example, landing on an outstretched hand during a fall can cause a sprain.
Overuse: Repetitive motions, such as those involved in sports like gymnastics or tennis, can cause small tears in the ligaments over time, leading to a sprain.
Osteoarthritis: This is a degenerative condition that can weaken the ligaments and make them more susceptible to injury.
Rheumatoid arthritis: this is an autoimmune disorder that causes inflammation in the joints, leading to damage in the ligaments.
Fractures: A fracture can also cause a sprain by damaging the ligaments.
Hypermobility: People with hypermobility or ligament laxity are more prone to sprains, as their ligaments are more flexible and can stretch more easily.

Diagnosis

Diagnosis of a wrist sprain typically begins with a physical examination by a healthcare provider. The provider will examine the affected joint for signs of pain, swelling, and tenderness.

They may also move the joint in different directions to assess for range of motion and stability. Imaging tests may also be used to diagnose a wrist sprain. X-rays can help to rule out any fractures and can also show if there is any damage to the bones in the joint. An MRI or CT scan can also be used to confirm a diagnosis and to determine the severity of the injury.

Once a diagnosis of a wrist sprain is made, treatment can begin.

Treatment

Treatment options for a wrist sprain may include:

Rest: The affected joint should be rested to allow the ligaments to heal.
Ice: Applying ice to the affected area can help to reduce inflammation and pain.
Compression: A compression bandage or brace may be used to help reduce swelling and support the joint.
Elevation: Keeping the affected joint elevated above the level of the heart can help to reduce swelling.
Over-the-counter pain medication: Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help to reduce pain and inflammation.
Physical therapy: Physical therapy and rehabilitation exercises may be prescribed to restore range of motion and strength in the joint.
Surgery: In severe cases, surgery may be necessary to repair or reconstruct the damaged ligaments.

Recovery time for a wrist sprain can vary depending on the severity of the injury. Mild sprains may take several weeks to heal, while more severe sprains can take several months to heal. It is important to follow the treatment plan and any physical therapy or exercise recommendations provided by a healthcare provider to help ensure a full recovery.

It’s important to note that even after a wrist sprain has healed, it may be more susceptible to future injuries. Therefore, it is important to take steps to prevent future sprains, such as wearing a brace or splint during activities that put the wrist at risk, and doing exercises to strengthen the wrist.

Exercises

The best exercises for a wrist sprain include:

Wrist flexion and extension: Gently bend and straighten your wrist to improve range of motion.
Wrist pronation and supination: Rotate your wrist to improve strength and flexibility.
Wrist circles: Rotate your wrist in both clockwise and counter clockwise directions to improve flexibility.
Wrist stretches: Stretch your wrist in different directions to improve flexibility.
Grip strengthened exercises: Squeeze a ball or use a hand gripper to improve grip strength.

It is important to consult a doctor or physical therapist before starting any exercise program, particularly if you have a severe sprain. They can advise you on the appropriate exercises for your specific injury and guide you through the healing process.

Prevention

Warm up before any physical activity: Take the time to stretch your wrists and hands before participating in any physical activity that requires repetitive wrist motions, such as playing sports or typing.
Use proper technique: When participating in sports or other activities that require wrist movements, make sure to use proper technique to avoid putting excessive strain on your wrists.
Strengthen your wrists: Regularly performing exercises that strengthen the muscles and tendons in your wrists can help prevent injury. Simple exercises such as wrist curls with light weights or resistance bands can be effective.
Take breaks and alternate activities: If you perform repetitive motions with your wrists for extended periods, take frequent breaks to rest and stretch your wrists. Additionally, alternating activities that use different muscle groups can help prevent overuse injuries.
Wear appropriate gear: Wearing supportive wrist braces or splints during physical activity can help prevent wrist sprains by providing extra support and stability to the joint.
Maintain good posture: Poor posture can put extra strain on your wrists, so make sure to maintain good posture while performing any activity that requires wrist movements.

Hydration: The Importance of fluid balance

Posted on June 17, 2024

Hydration: The Importance of fluid balance

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

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

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

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

Benefits

Staying hydrated has many benefits for the body, including:

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

Risk

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

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

Hydration and exercising

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

Summary

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

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

Caffeine and It’s Effects on Performance

Posted on June 17, 2024

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

Timing and Dose

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

Performance Enhancement Effects

Increases alertness

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

Possible Side Effects

Side Effects (only for frequent consumption of high dosages)

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

Strength Exercises

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

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

Fat Loss

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

Sources of Caffeine

Coffee (> 60 mg)

Tea (black tea ∼47 mg)

Anhydrous tablets (∼200 mg)

Pre-workout shots (∼250 mg)

Energy drinks (> 170 mg)

Caffeine gels (∼75 mg)

Dark chocolate (∼24 mg)

Exercising In The Heat

Posted on June 17, 2024

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

Science Behind

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

Benefits

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

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

Risks

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

Usefull Tips

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

In conclusion

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

Ankle Stability Exercises

Posted on June 17, 2024

Ankle Stability Exercises

The ankle joint is a complex hinge joint that connects the lower leg bones (the tibia and fibula) to the foot bone (the talus). It plays a critical role in weight-bearing activities such as walking, running, and jumping. This joint is stabilized by a network of ligaments, tendons, and muscles, which work together to maintain its position and resist movements that could lead to injury.

Anatomy

The ankle joint, or talocrural joint, is a hinge joint connecting the lower leg bones (tibia and fibula) to the foot bone (talus). This joint plays a critical role in weight-bearing and movement, enabling actions like walking, running, and jumping. The tibia and fibula form a stable structure around the talus, providing both flexibility and stability. The joint is lined with a synovial membrane that produces fluid to reduce friction, while articular cartilage cushions the bones during movement.

Stability in the ankle is maintained by ligaments and tendons. Key ligaments include the deltoid ligament on the inner side, which prevents over-eversion, and the lateral ligaments (anterior and posterior talofibular and calcaneofibular ligaments), which prevent excessive inversion. Tendons like the Achilles tendon, connecting the calf muscles to the heel, and the peroneal tendons, which stabilize the outer ankle, ensure controlled motion and protection from injury.

Surrounding muscles, such as the calf muscles (gastrocnemius and soleus), tibialis anterior, and peroneal muscles, work to move and stabilize the ankle. Together with the ligaments and tendons, they allow the ankle to function as a strong, flexible foundation for everyday activities and high-impact movements, while reducing the risk of injury.

Symptoms

Issues with ankle stability often manifest as frequent sprains, a sensation of wobbliness, pain, swelling, and difficulty bearing weight on the affected ankle. Chronic ankle instability can also cause recurring discomfort and impact an individual’s ability to engage in physical activities.

Causes

Ankle instability can result from various factors, including:

Weak muscles supporting the joint.
Poor neuromuscular control.
Previous ankle injuries, such as sprains or fractures.
External factors like inappropriate footwear or uneven surfaces during physical activity.

Recurrent injuries can lead to chronic ankle instability, further increasing the risk of complications.

Diagnosis

Diagnosing ankle instability typically involves a physical examination by a healthcare professional. The process may include:

Assessing the range of motion and strength of the ankle.
Reviewing the patient’s history of injuries.
Imaging studies such as X-rays or MRIs to evaluate the condition of the ligaments, tendons, and bones.

Treatment

Treatment for ankle instability aims to strengthen the joint, improve neuromuscular control, and prevent further injuries. Interventions include:

Deep Tissue Massage and Sports Massage: These therapies help alleviate muscle tension, improve circulation, and promote healing.
Reflexology: Targeted pressure on specific points of the foot to support ankle function.
Heat and Ice Therapy: Heat helps relax muscles, while ice reduces inflammation and pain.
Medical Acupuncture: Stimulates the body’s natural healing processes and reduces pain.
Cupping Therapy: Promotes blood flow and aids in recovery.

Exercises

Strengthening exercises are essential for improving ankle stability. Here are some effective options:

Ankle Dorsiflexion
Use a resistance band to lift your foot toward your shin, strengthening the muscles at the front of the ankle.
Ankle Plantar Flexion
Press your foot away from your body using a resistance band, targeting the calf and ankle.
Eversion and Inversion
With a resistance band, move your foot outward (eversion) and inward (inversion) to strengthen the ankle’s stabilizing muscles.
Calf Raises
Stand on your toes and lift your heels off the ground to build strength in the calf and ankle.
Balance Exercises
Stand on one foot to enhance proprioception and improve stability.

Conclusion

Ankle stability is essential for maintaining proper joint function and preventing injuries. Through targeted exercises and strength and conditioning regime’s designed by our Physiotherapists or Sports Therapists combined with other modalities such as deep tissue massage, reflexology, and medical acupuncture, combined with specific strengthening exercises, individuals can significantly improve their ankle health.

If you experience recurring ankle issues such as sprains or weakness, or if you have sport-specific needs, contact our team of specialists. We can develop a personalized exercise plan and provide professional treatments to support your recovery and performance.

3 Exercises for Glute Activation

Posted on June 10, 2024

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?

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.

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.

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.

Cardio’s effect on Muscle Mass

Posted on June 10, 2024

What are the effects of cardiovascular exercise on muscle mass?

Cardiovascular exercise, also known as cardio, has long been associated with weight loss and improving overall health. However, there is a common misconception that cardio can also reduce muscle mass. In this article, we will explore the relationship between cardio and muscle mass, examining the evidence to determine whether or not cardio can truly reduce muscle mass.

Muscle mass and Cardio explained…

First, it is important to understand that muscle mass is primarily influenced by two factors: exercise and nutrition. Resistance training, such as weight lifting, is the most effective form of exercise for increasing muscle mass. Additionally, consuming a diet high in protein is crucial for providing the necessary building blocks for muscle growth.

Cardio, on the other hand, is primarily focused on improving cardiovascular health and burning calories. While cardio can be a great form of exercise for weight loss and improving overall health, it is not typically associated with building muscle mass. In fact, some forms of cardio, such as long-distance running, have been shown to actually reduce muscle mass in some individuals.

One reason why cardio may lead to muscle loss is due to the body’s adaptation to endurance exercise. Endurance exercise, such as running or cycling, places a greater demand on the body’s aerobic energy system. This can lead to a reduction in the body’s anaerobic energy system, which is primarily responsible for powering short bursts of high-intensity activity, such as weight lifting.

Additionally, cardio can increase the body’s production of cortisol, a stress hormone that can break down muscle tissue. This can be especially true for individuals who engage in excessive amounts of cardio, without adequate rest and recovery time.

However, it is important to note that the relationship between cardio and muscle mass is not always clear-cut. For example, moderate amounts of cardio may actually help to improve muscle mass by increasing blood flow and providing the necessary nutrients for muscle growth. Additionally, some forms of cardio, such as high-intensity interval training (HIIT), have been shown to improve both cardiovascular health and muscle mass.

Ultimately, the relationship between cardio and muscle mass is complex and depends on a variety of factors, including the type and duration of cardio, the individual’s diet and rest habits, and their overall fitness goals. While cardio alone may not be the most effective way to build muscle mass, it can still be a valuable form of exercise for improving overall health and fitness.

Conclusion

In conclusion, cardio can lead to muscle loss in some individuals, especially if it is performed excessively and without adequate rest and recovery time. However, the relationship between cardio and muscle mass is not always clear-cut, and moderate amounts of cardio may actually help to improve muscle mass. Ultimately, the best approach to building muscle mass is to incorporate both resistance training and cardiovascular exercise, while also consuming a diet high in protein and getting adequate rest and recovery time.

Get in touch

If you liked this article and you are thinking about your exercise and nutrition regime our team of highly qualified personal trainers and nutritionists can help. Getting the right balance of exercise and nutrition to reach your goal can be a scientific process where one size does not fit us all. Our experts can tailor make the right approach for you. Contact us today for more information or advice alternatively make a booking online.

Understanding Food Allergies and How to Manage Them

Posted on June 9, 2024

Food allergies are a common and often challenging health issue that affects millions of people worldwide. These allergies occur when the immune system mistakenly identifies certain foods as harmful and triggers an allergic reaction. Symptoms can range from mild to severe and may include itching, swelling, hives, digestive problems, and in extreme cases, anaphylaxis—a life-threatening condition requiring immediate medical attention.

Common allergens include foods such as peanuts, tree nuts, milk, eggs, wheat, soy, fish, and shellfish. The severity of reactions can vary greatly from person to person and even from one exposure to the next. Understanding and identifying these triggers is crucial in managing food allergies and maintaining a healthy lifestyle.

One of the most effective ways to identify food allergies is through IgE blood testing. This method measures the levels of specific IgE antibodies in the blood that are produced in response to certain allergens. With accurate and scientific analysis, individuals can pinpoint the exact foods or environmental factors causing their symptoms. This knowledge empowers them to make informed decisions about their diet and lifestyle, avoiding potential allergens and reducing the risk of allergic reactions.

Managing food allergies involves more than just avoiding certain foods. It requires a comprehensive approach that includes reading food labels carefully, communicating your allergies to restaurant staff, and being prepared for emergencies with medications such as antihistamines and epinephrine auto-injectors. Support from healthcare professionals and dietitians can also be invaluable in creating a safe and balanced diet.

If you suspect you have a food allergy, booking a test with us is a simple and effective first step. Our home-to-lab finger-prick blood test is designed for convenience and accuracy. Simply collect a quick sample at home and send it to our laboratory. Within 7 days, you’ll receive detailed results that reveal your IgE reactions to 23 foods and 19 environmental allergens. This test is available for individuals aged 4 and older, except those who are pregnant or breastfeeding. Available exclusively in the UK, our testing service provides you with the information and support needed to manage your allergies effectively. Take control of your health today by scheduling your allergy test with us.

If you need help with any aspect of your health, such as personal training or nutrition then please contact our team today.

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