Category: General Health

Epsom salts: The myth and the legend

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Epsom salts: The myth and the legend

Let’s talk about Epsom salts for a moment – What is it? What are the benefits of using it? And is it safe to use?

Epsom salts is the common name for magnesium sulphate, which is a chemical compound of magnesium, sulphur and oxygen. Although the name indicates that it is akin to table salt, this is in fact a misconception, as it has a completely different chemical make-up to the salt that we use to season our food. Epsom salts, no doubt, got its name because of its structure – basically the way it looks – which is a crystalline mineral, the same as salt. Like table salt, it is also soluble in water, which is one of the reasons why most people choose to bathe in it. Some even drink it, but apparently the taste isn’t really appetising, so be warned. You

should also avoid ingesting Epsom salts if you have kidney and heart disease, and/or are pregnant, while it’s not recommended that children consume it in this manner, either. Magnesium, meanwhile, can help with headaches, nighttime leg cramps, muscle and nerve functions and blood pressure.

 

The Benefits of Epsom salts

Epsom salts is recorded as an ancient remedy for treating numerous ailments in the body. It is known to help with stress and sleep. Some people add essential oils in their baths. Personally, I like to blend Epsom salts with a mixture of frankincense oil, ginger oil, rosemary oil, peppermint oil, lavender oil and marjoram oil. This concoction helps with my recovery from a four-day gym week. Epsom salts are also known to also ease muscle cramps, reduce inflammation, joint pain, increase muscle and nerve function, while eliminating toxins from the body and improving skin health. It is known to help prevent the hardening of arteries and forming of blood clots, too. You should, however, avoid an Epsom salt bath if you have severe skin inflammation, open wounds, infected skin and severe burns. It is always best to consult your doctor if you would like to use Epsom salts in your recovery process, just to be sure and safe that it will work for you.

 

Are there any side effects of using Epsom salts?

As with most things in life, there could be a handful of side effects when using Epsom salts, like dizziness, irregular heartbeat, low blood pressure, skin irritation or infection. Always check with your doctor before using Epsom salts.

 

Is it good for recovery from exercise or major cardiovascular events?

Given the benefits of having a bath with Epsom salts, people have added it to their recovery routine with the belief that it helps with muscle tension, as well as joint and tissue recovery.  After a major event, like a marathon for instance, our bodies will produce lactic acid, which can prolong the healing process. The use of Epsom salts could help with flushing out toxins in the body like our friend lactic acid.

 

What does scientific research have to say?

Admittedly, scientific research is limited regarding the benefits of Epsom salts. It is believed that while bathing in the Epsom salts, your body will absorb it through the skin. Some studies, however, indicate that your skin cannot absorb the magnesium to make much difference. Some experts believe that users may rather be enjoying relief from the hot water and not from the Epsom salts itself.

 

How much can I use?

The quantity can differ. The general rule of thumb is to use two cups of Epsom salts in your standard bath. You can soak for 15 to 30 minutes, and possibly up to an hour. Using too much Epsom salts can also dry out the skin. Do not rinse yourself off too vigorously after your bath, as this is the best time for your body to absorb it. This may be a bit of a biassed statement but, personally, I do enjoy my Epsom salt baths. For

me it does help my recovery.

Can Massage Help with Arthritis?

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Can Massage Help with Arthritis?

Arthritis is a common condition in the UK, affecting around 1 in 6 people. This condition can severely impact daily life by causing symptoms such as pain, stiffness, loss of flexibility, swelling, and restricted movement. For many, the pain caused by arthritis is chronic and can make even simple tasks difficult. As a result, people living with arthritis often seek out various methods of pain management and relief. One such method that is gaining attention is massage therapy. But can massage really help with arthritis? Let’s explore.

What is Arthritis?

Arthritis is a condition that causes inflammation and stiffness in the joints. Over time, this can lead to decreased mobility and a significant amount of discomfort. The severity of arthritis symptoms varies from person to person, ranging from mild aches to debilitating pain. This can make it challenging for individuals to carry out everyday activities, from walking to simply holding objects.

The pain, stiffness, and swelling associated with arthritis mean that sufferers must manage their symptoms to maintain a reasonable quality of life. While medications and lifestyle changes are commonly recommended, complementary therapies like massage have been explored as a way to alleviate some of the discomfort.

The Different Types of Arthritis

There are several types of arthritis, each with its own causes and symptoms. The most common types include osteoarthritis, rheumatoid arthritis, and gout.

  1. Osteoarthritis
    Osteoarthritis is a degenerative joint disease that worsens over time. As the cartilage in the joints wears down, chronic pain and stiffness occur. Massage can be beneficial for people with osteoarthritis by decreasing swelling, alleviating pain, and improving joint mobility. This can help relieve some of the tension in the affected areas, making daily movement less painful.
  2. Rheumatoid Arthritis
    Rheumatoid arthritis is an autoimmune disease that often starts in smaller joints like the fingers and toes before spreading to larger ones. This condition can cause a wide range of symptoms, from mild pain to feelings as severe as a sprain or broken bone. Massage for rheumatoid arthritis can help improve blood circulation through the affected joints, reduce swelling, and ultimately enhance the quality of life. By increasing circulation and mobility, massage can bring temporary relief to those suffering from rheumatoid arthritis.
  3. Gout
    Gout is another form of arthritis that causes painful swelling, often in the feet, and is typically treated with anti-inflammatory medication. However, massage can also play a role in managing gout by helping reduce pain and keeping the condition in remission. Massage therapy, when combined with traditional treatment, can contribute to fewer painful flare-ups and better overall management.

What to Expect from a Massage for Arthritis?

Massage for arthritis must be approached with caution, especially if the individual is experiencing an inflammatory flare-up, has severe osteoporosis, high blood pressure, a fever, or varicose veins. Always communicate openly with your massage therapist about your pain levels to ensure the pressure used is appropriate and comfortable.

Massage for arthritis focuses on reducing pain and stiffness in the joints. The applied pressure stimulates the body’s circulation, which can help decrease swelling in affected areas. Over time, this may improve joint flexibility and movement.

Additionally, massage provides mental benefits, as living with arthritis can be stressful and anxiety-inducing. A relaxing massage can help reduce anxiety and improve sleep, which is often disrupted by chronic pain.

Conclusion

Massage therapy can offer physical and mental relief for people suffering from arthritis. By reducing pain, improving circulation, and decreasing stiffness, it can make living with arthritis more manageable. While it is not a cure, massage can serve as a valuable tool in a comprehensive treatment plan for arthritis. However, it’s important to consult with your healthcare provider and massage therapist to ensure it’s safe for your specific condition.

For more information, or to book with one of our massage therapists today, contact us at 0330 043 2501, info@livewellhealth.co.uk, or visit our website at LiveWell Health.

Should I Cold Plunge Before or After a Workout?

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Should I Cold Plunge Before or After a Workout?

Cold water immersion, often referred to as a “cold plunge,” has grown in popularity, with many athletes and fitness enthusiasts embracing it for its numerous health benefits. Known for its potential to reduce muscle soreness, boost mental health, and improve factors such as blood pressure and body fat levels, cold plunging is often hailed as a powerful recovery tool. But when should you incorporate a cold plunge into your workout routine—before or after exercise?

The Benefits of Cold Water Therapy

Cold water therapy offers several benefits, especially in the realm of sports and recovery. Athletes commonly use it to reduce muscle damage and delayed onset muscle soreness (DOMS) after intense workouts. The cold temperature constricts blood vessels and reduces inflammation, helping muscles recover faster by flushing out waste products such as lactic acid.

Beyond physical recovery, cold plunging has also been shown to support mental health. The shock of cold water can trigger the release of endorphins and adrenaline, which can reduce stress and improve mood. Regular cold immersion may also help regulate blood pressure, improve circulation, and even reduce body fat.

Cold Plunging After a Workout: A Double-Edged Sword

Given these benefits, it might seem like a no-brainer to hop into a cold plunge after every workout to speed up recovery. However, the science behind cold plunging post-workout suggests a more nuanced approach.

While cold plunging reduces muscle inflammation and soreness, it can also interfere with a crucial aspect of strength training—muscle growth. During exercise, muscle fibers undergo microscopic damage, and the body’s inflammatory response triggers the healing process. This inflammation is necessary for muscle repair and growth, known as hypertrophy.

When you cold plunge immediately after a workout, you reduce the inflammation needed for this process, which could slow down muscle growth. Studies show that while athletes who regularly use cold plunges still see muscle growth, the gains are not as significant compared to those who avoid cold plunging after strength training.

Cold Plunging Before a Workout

Cold plunging before a workout can offer a different set of benefits. Some people find that a quick cold plunge before exercising improves alertness, sharpens focus, and provides an energy boost. The cold water can wake up the nervous system, making you feel more refreshed and ready to tackle your workout.

However, there are potential downsides to cold plunging before exercise. The body’s muscles may stiffen after exposure to cold temperatures, potentially reducing flexibility and mobility. If your workout requires a lot of dynamic movements, or if you’re lifting heavy weights, a pre-workout cold plunge might not be the best option as it could limit your range of motion or even increase the risk of injury.

So, Should You Cold Plunge Before or After?

The answer depends on your fitness goals and current needs:

  • For muscle growth and strength: If your primary goal is to build muscle, avoid cold plunging right after workouts. The reduction in inflammation could hinder the hypertrophic process and slow down your muscle gains.
  • For fast recovery: If you’re preparing for a sports tournament, race, or multiple events in a short time, cold plunging after workouts can speed up recovery, reduce soreness, and help you perform at your best in a short time frame.
  • For mental and physical refreshment: A cold plunge before a workout may provide an energising boost and improve mental focus, making it a good option for those seeking a fresh start to their exercise routine.

Conclusion

Cold plunges offer numerous benefits, but timing is key. If muscle growth is your primary goal, save your cold plunges for non-training days or use them strategically to enhance recovery between competitive events. Always listen to your body and consider your unique fitness goals before incorporating cold water therapy into your routine. And, if you have underlying health conditions, consult your doctor before starting any form of cold immersion therapy.

For further help with your training, and or recovery contact our amazing Sports Therapists and Personal Trainers at 0330 043 2501, info@livewellhealth.co.uk or contact us through our website.

Can You Massage Abdominal Adhesions?

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Can You Massage Abdominal Adhesions?

Abdominal adhesions are a common yet often overlooked issue that can cause significant discomfort and health problems. These bands of scar tissue form between abdominal organs or between the organs and the abdominal wall, usually as a result of surgery, infection, or inflammation. They can lead to symptoms such as pain, bloating, and even bowel obstruction in severe cases. One question that frequently arises is whether these adhesions can be treated through massage. As soft tissue specialists, LIVEWELL has extensive experience in treating a range of conditions, including abdominal adhesions, using various massage techniques. In this article, we explore whether abdominal adhesions can be effectively managed with massage therapy.

Understanding Abdominal Adhesions

Abdominal adhesions develop when fibrous bands of scar tissue form after abdominal surgery, infection, or inflammation. They can cause organs to stick together or adhere to the abdominal wall, restricting their normal movement. The most common cause of adhesions is surgery, particularly procedures involving the bowel, appendix, or reproductive organs. Even minimally invasive surgeries like laparoscopies can result in adhesions.

In most cases, adhesions are asymptomatic and go unnoticed. However, when they do cause symptoms, they can be debilitating. Chronic pain, digestive issues, and infertility are some of the complications that may arise. In extreme cases, adhesions can lead to bowel obstruction, a life-threatening condition that requires immediate medical attention.

Can Massage Help with Abdominal Adhesions?

Massage therapy is widely recognised for its ability to treat various musculoskeletal and soft tissue issues, but can it help with abdominal adhesions? The short answer is yes, but with certain caveats. While massage cannot completely eliminate adhesions, it can help to soften and stretch the scar tissue, improving mobility, reducing pain, and alleviating some of the associated symptoms. However, it is crucial that the massage is performed by a skilled therapist with experience in treating adhesions, as improper technique can cause further discomfort or even exacerbate the condition.

How Does Massage Work on Adhesions?

When massage is applied to areas affected by adhesions, it can help to break down some of the fibrous tissue, improving circulation and promoting the healing process. Techniques such as myofascial release, deep tissue massage, and soft tissue mobilisation are particularly effective in treating adhesions. These methods work by gently stretching the scar tissue and surrounding muscles, increasing flexibility and reducing the tension that often accompanies adhesions.

At LIVEWELL, our therapists are trained in a variety of massage techniques, allowing us to tailor treatment to the specific needs of each client. For those suffering from abdominal adhesions, we often use a combination of myofascial release and deep tissue massage to target the affected area. Myofascial release is a gentle technique that focuses on releasing tension in the fascia, the connective tissue that surrounds muscles and organs. By applying sustained pressure to the adhesions, the therapist can help to stretch and soften the scar tissue, improving mobility and reducing pain. Deep tissue massage, on the other hand, works to relieve deeper layers of muscle and connective tissue, addressing the root cause of the discomfort.

The Importance of Professional Treatment

While massage can be an effective treatment for abdominal adhesions, it is essential that it is performed by a qualified professional. The abdomen is a sensitive area, and improper technique can lead to injury or aggravate existing adhesions. At LIVEWELL, our therapists are among the most highly qualified in the UK, with extensive training in a wide range of massage modalities, including Swedish Massage, deep tissue, sports massage, lymphatic drainage, and pregnancy massage. This breadth of expertise ensures that we can provide safe and effective treatment for a wide range of conditions, including abdominal adhesions.

Our team of soft tissue specialists is also well-versed in the anatomy and physiology of the abdomen, enabling us to understand the complexities of adhesions and how best to treat them. Whether you require treatment in one of our clinics or prefer the convenience of a mobile service, our nationwide coverage ensures that we can reach you no matter where you are located in the UK.

The Benefits of Massage for Abdominal Adhesions

When performed correctly, massage therapy can offer several benefits for those suffering from abdominal adhesions. These include:

  1. Pain Relief: Adhesions can cause chronic pain by pulling on surrounding tissues and restricting movement. Massage helps to release this tension, reducing pain and discomfort.
  2. Improved Mobility: By softening the scar tissue, massage can help to restore the normal movement of organs and muscles, improving overall mobility.
  3. Enhanced Circulation: Massage promotes better blood flow to the affected area, aiding in the healing process and reducing inflammation.
  4. Digestive Health: Abdominal adhesions can interfere with digestion, leading to bloating and other gastrointestinal issues. Massage can help to alleviate these symptoms by promoting better movement of the abdominal organs.
  5. Prevention of Further Complications: Regular massage therapy can help to maintain the flexibility of the tissues, reducing the risk of further complications such as bowel obstruction.

A Holistic Approach to Treatment

At LIVEWELL, we believe in taking a holistic approach to treatment. While massage can be highly effective in managing abdominal adhesions, it is often most beneficial when combined with other therapies and lifestyle changes. For example, we may recommend a program of gentle stretching exercises to complement the massage, helping to maintain flexibility and prevent the recurrence of adhesions. We may also suggest dietary adjustments to reduce inflammation and promote better digestive health.

For clients who have undergone surgery, post-operative care is crucial in preventing the formation of adhesions. Our therapists are trained in post-surgical massage techniques that can help to minimise scar tissue development and promote faster healing. Additionally, we offer lymphatic drainage massage, which can reduce swelling and improve circulation, further aiding in the recovery process.

When to Seek Professional Help

While massage can be an effective treatment for abdominal adhesions, it is not always appropriate in every case. If you are experiencing severe pain, digestive issues, or symptoms of bowel obstruction, it is essential to seek medical advice before undergoing massage therapy. In some cases, surgery may be necessary to address the adhesions, and massage should only be considered as part of a broader treatment plan.

It is also important to note that massage is not a quick fix. Depending on the severity of the adhesions, it may take several sessions to achieve noticeable results. At LIVEWELL, we work closely with our clients to develop a personalised treatment plan that meets their needs and goals. We take the time to understand each client’s unique situation and provide ongoing support and advice to help them achieve the best possible outcome.

The difference between our therapists and other companies?

What sets LIVEWELL apart is our commitment to excellence and our dedication to client care. We are proud to be the UK’s leading provider of mobile and clinic-based massage therapy, offering a level of expertise and professionalism that is unmatched in the industry. Our therapists are not only highly skilled but also passionate about helping clients achieve their health and wellness goals. Whether you are dealing with abdominal adhesions or any other soft tissue issue, you can trust that you are in the best possible hands with LIVEWELL.

Our extensive range of qualifications means that we can offer a wide variety of treatments, tailored to the individual needs of our clients. From Swedish massage to sports massage, deep tissue to lymphatic drainage, we have the skills and knowledge to address a wide range of conditions. Our nationwide coverage also means that we can provide our services wherever you are, whether you prefer to visit one of our clinics or enjoy the convenience of a mobile service.

Conclusion

Abdominal adhesions can be a challenging and painful condition, but with the right treatment, they can be managed effectively. Massage therapy, when performed by a qualified professional, can help to soften and stretch scar tissue, improve mobility, and reduce pain. At LIVEWELL, our team of soft tissue specialists is uniquely equipped to provide this type of treatment, offering both clinic and mobile services across the UK. With our extensive range of qualifications and our commitment to client care, we are proud to be the UK’s leading provider of massage therapy.

If you are struggling with abdominal adhesions or any other soft tissue condition, we invite you to experience the LIVEWELL difference. Contact us today to find out how we can help you achieve better health and well-being through our expert massage services. Alternatively use our booking system to book directly.

What is Tennis Elbow?

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What is Tennis Elbow?

Tennis elbow, officially termed lateral epicondylitis, affects more than just athletes. This prevalent condition involves pain and inflammation in the tendons that link the forearm muscles to the outer part of the elbow.

Repetitive actions such as gripping, twisting, and lifting can often cause this ailment. Activities like going to your local gym, painting, carpentry, and even typing may trigger these motions, leading to small tears in the tendons. Consequently, this results in inflammation and discomfort on the elbow’s exterior, which can intensify with continued use. Symptoms may also include forearm weakness, reduced grip strength, elbow stiffness, and pain extending down the arm.

What is tennis elbow

To diagnose tennis elbow, a physical examination is typically performed alongside a review of your medical history and activities. Imaging tests might be used to exclude other potential conditions but in the main a sports therapist, physiotherapist or doctor can accurately diagnose this condition.

Treatment aims to alleviate pain, reduce inflammation, and facilitate healing. This can involve rest, ice application, specific physical therapy exercises, bracing, over-the-counter pain relievers, or sometimes corticosteroid injections. In general we see huge improvements in the condition through a well strategised and dianamic recoveyr and rehabilitation regime.

Preventing tennis elbow is crucial, particularly if your job or hobbies involves repetitive arm movements. It is important to warm up before engaging in such activities, maintain proper form, take regular breaks, strengthen forearm muscles, and use ergonomic tools when necessary.

If you think you might have tennis elbow, it’s important to consult a healthcare provider for a precise diagnosis and tailored treatment plan. With prompt intervention and appropriate care, you can effectively manage the condition and resume your regular activities. If you would like to read more about the condition, we have written an article that goes into much more detail which can be found here.

Alternatively if you would like to book one of our sports therapists or physiotherapists to conduct a thorough in person review, treatment and then provide you with the exercises to rehabilitate this condition then please either make a booking through our online booking system or contact us directly.

Nerve Impingement

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Nerve impingement, also known as nerve compression or pinched nerve, is a condition in which a nerve is compressed or constricted, leading to pain, weakness, numbness, or tingling sensations in the affected area. This can occur in various parts of the body, including the neck, back, arms, and legs.
The pathology of nerve impingement involves pressure or constriction on the nerve, which can be caused by a variety of factors, such as injury, repetitive motions, poor posture, or degenerative conditions like arthritis. This pressure can lead to irritation and inflammation of the nerve, which can cause pain and other symptoms.
The occurrence of nerve impingement is quite common, especially as people age and degenerative changes occur in the spine. It can also be seen in people who perform repetitive motions or maintain poor posture for extended periods of time. Additionally, nerve impingement can result from injuries, such as whiplash or a herniated disc, or from conditions such as carpal tunnel syndrome or sciatica.

Anatomy

The human nervous system is comprised of a complex network of nerves that run throughout the body, transmitting signals between the brain and various tissues and organs. Nerves are made up of axons, which carry electrical signals, and are surrounded by a layer of protective tissue called myelin. Nerves can be affected by a variety of factors, including compression, entrapment, inflammation, and injury.

 

Symptoms

The symptoms of nerve impingement can vary depending on the location and severity of the impingement. Common symptoms may include pain, numbness, tingling, burning, or a feeling of pins and needles. In severe cases, nerve impingement can lead to muscle weakness, loss of sensation, and difficulty with movement.

Causes

Nerve impingement can be caused by a variety of factors, including physical trauma, repetitive motions, poor posture, and underlying medical conditions such as arthritis, diabetes, and nerve disorders. Other common causes of nerve impingement include spinal stenosis, herniated discs, and degenerative conditions such as spinal cord injuries.

People who are at a higher risk of developing nerve impingement include:

  • Individuals with certain medical conditions such as diabetes, arthritis, or other conditions that can cause nerve damage or inflammation.
  • Athletes and physically active individuals who engage in repetitive motions, such as running, cycling, or weightlifting, which can put stress on the nerves.
  • People who have a sedentary lifestyle and spend long hours sitting or working in positions that can put pressure on the nerves, such as office workers or truck drivers.
  • Individuals with a family history of nerve impingement, as this may suggest a genetic predisposition to the condition.
  • People who have suffered a previous injury, such as a fracture or dislocation, that may have damaged the nerves.

Diagnosis

The diagnosis of nerve impingement is typically based on a review of medical history, a physical examination, and diagnostic imaging tests such as MRI or CT scans. Nerve conduction studies and electromyography (EMG) tests can also be used to help diagnose nerve impingement and determine the severity of the injury.

It is important to note that while anyone can develop nerve impingement, early detection and proper treatment can greatly reduce the risk of developing long-term complications and help ensure a full recovery.

Treatment

Here are some of the treatment options for nerve impingement:

Rest: Resting the affected area can help reduce inflammation and give the nerve time to heal. You may need to avoid activities that aggravate your symptoms, such as heavy lifting, repetitive motions, or prolonged sitting or standing.

Physical therapy: Physical therapy can help improve your strength, flexibility, and posture, which can relieve pressure on the affected nerve. Your physical therapist may recommend exercises, stretches, or other techniques to help alleviate your symptoms.

Medications: Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can help reduce inflammation and relieve pain associated with nerve impingement. In some cases, corticosteroids may be prescribed to reduce inflammation and alleviate symptoms.

Injections: In some cases, injections of corticosteroids or other medications may be given directly into the affected area to reduce inflammation and alleviate symptoms.

Surgery: If conservative treatments are not effective, or if nerve impingement is causing significant weakness or loss of function, surgery may be recommended. The type of surgery will depend on the location and severity of the compression and may involve removing bone or tissue to relieve pressure on the affected nerve.

Lifestyle changes: Making lifestyle changes can help prevent or alleviate nerve impingement. This may include maintaining good posture, staying active, avoiding repetitive motions, and avoiding activities that put excessive strain on your nerves.

Exercises

Exercises to help relieve nerve impingement and prevent further damage may include:

  • Stretching: Gentle stretching exercises can help relieve pressure on the nerves and improve flexibility in the affected area.
  • Strengthening exercises: Targeting the muscles surrounding the affected nerve can help relieve pressure and prevent further damage.
  • Posture correction: Paying attention to posture and correcting any imbalances can help reduce stress on the nerves.
  • Aerobic exercises: Engaging in low-impact aerobic activities, such as swimming or walking, can help improve blood flow to the affected area and promote healing.
  • Yoga or Pilates: Gentle yoga or Pilates can help improve flexibility and strengthen the muscles surrounding the affected nerve.

It is important to consult with a doctor or physical therapist before beginning any exercise program, as they can help determine which exercises are best for your individual needs and ensure proper form and technique.

Prevention

Maintain Correct Posture:

Be mindful of your posture, especially when sitting or standing for long periods. Maintain a neutral spine position to reduce unnecessary stress on the spine and nerves.

Ergonomics:

Ensure that your workspace, whether at a desk or using electronic devices, is ergonomically designed to support good posture. Use supportive chairs, maintain eye-level screens, and take regular breaks to avoid prolonged periods of the same position.

Regular Exercise:

Engage in regular physical activity to strengthen the muscles that support the spine. Focus on exercises that promote core strength and flexibility, as a strong and flexible spine is less prone to nerve compression.

Correct Lifting Techniques:

When lifting objects, use proper lifting techniques to avoid putting excessive strain on the spine. Bend at the knees, keep the back straight, and lift with the legs rather than the back.

Weight Management:

Maintain a healthy weight to reduce the load on the spine. Excess body weight can contribute to conditions like herniated discs and spinal stenosis, increasing the risk of nerve impingement.

Stay Hydrated:

Hydration is essential for maintaining the elasticity of spinal discs. Dehydration can contribute to disc degeneration, which may increase the risk of nerve compression.

Avoid Repetitive Stress:

Be mindful of repetitive movements or activities that can strain specific nerves. If your work or hobbies involve repetitive motions, take breaks and incorporate stretching exercises to reduce the risk of overuse injuries.

Regular Stretching:

Include regular stretching exercises in your routine to maintain flexibility and prevent muscle imbalances. Focus on stretches that target the muscles around the spine, including the neck, back, and hips.

Quit Smoking:

Smoking has been associated with increased disc degeneration and reduced blood flow to spinal structures. Quitting smoking can contribute to overall spine health.

Proper Nutrition:

Maintain a balanced diet rich in essential nutrients, as proper nutrition supports the health of spinal structures. Calcium and vitamin D are particularly important for bone health.

Regular Check-ups:

Schedule regular check-ups with your healthcare provider to monitor your spine health. Early detection and management of spinal conditions can help prevent the progression to nerve impingement.

Hip Arthritis

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Osteoarthritis / Arthritis is a degenerative disease where cartilage in the joints of the body get worn down eventually leaving the bone exposed causing endless amount of pain who anyone who suffers with it. Normal or “healthy” cartilage acts as support in the joint, which allows the bone to run smoothly, when damaged it becomes rough causing discomfort for many people.

Anatomy

The hip is a ball and socket joint and is one of the largest joints in the body.  The acetabulum is a part of the pelvis bone which allows the head of the femur to move freely in the socket.

Articular cartilage is a slippery substance which covers the joint, this helps protect and allows free unpainful movement in the ball and socket. Within the hip synovium can be found, this also helps lubricate the joint to allow the hip to function properly.

A person who is suffering with arthritis of the hip will have cartilage that is worn down and will not be producing enough fluid to allow the free movement.  This will lead to the bone rubbing against another bone creating discomfort and pain for an individual.

Hip Arthritis

Symptoms

  • Stiffness around the hip joint
  • Flare ups when walking, running or performing exercise
  • Pain when resting
  • Daily discomfort and ongoing pain in the joint
  • Stiffness in the groin, thigh and glutes when walking
  • Swelling around the hip
  • Grinding sensation in the joint when moving

Causes

  • Arthritis is more common as you get older
  • Family history is a common factor of hip arthritis
  • Individuals who are more overweight often show on going signs of arthritis
  • An injury to the hip and overuse may lead to the long-term effects of arthritis

Diagnosis

A full physical examination will be carried out by a doctor to determine the severity of your condition.

The doctor will carry out special tests specific for the hip to see what movements create the most pain and discomfort. The professional will need to know information such as when the pain first started to occur, how if effects your sleep and how it affects your day-to-day life and activities.

Special tests that are used for the diagnosis of hip arthritis are Trendelenburg test, supine (leg length test) and gait test.

Treatment

Non- surgical treatment that may be effective to help reduce the pain from arthritis are as follows:

  • One of the most successful forms of treatment is to have a deep tissue or sports massage. The reason for this is to lengthen the muscles, relax the muscles around the Hip such as the Glutes etc in order to alleviate some of the pressure in the joint.
  • Ensuring you rest enough when the hip joint is in any pain to reduce irritating the arthritis
  • Preform non-weight baring exercises such as swimming or a gentle cycle to reduce any added pressure onto the hip, this allows the hip to still have good range of motion and keeps the joint functioning
  • Make sure you are getting enough sleep and resting the hip
  • Try eating a healthier balanced diet, this will help with weight loss and reduce the amount of stress placed onto the joints
  • Use over the counter treatment such as deep freeze which may help reduce pain and swelling around the joint

If the pain is ongoing, it is worth speaking to your doctor who may suggest surgery as a last resort. This would mean you would undergo a hip replacement, where you would then follow an 8–12-week rehabilitation programme.

Exercises

These exercises should be performed in sets and reps, it is best to speak to a doctor or physiotherapist to find out the recommended amount suitable for you:

1. Seated Hip Flexion

  • Purpose: Improve hip flexor strength and maintain mobility in the hip joint, which can help alleviate stiffness and pain from arthritis.
  • How to Perform:
    • Sit on a chair with your feet flat on the floor.
    • Lift one knee toward your chest while keeping your back straight.
    • Lower your leg back down slowly and repeat with the other leg.

2. Sit to Stand

  • Purpose: Strengthen the muscles around the hip joint, particularly the quadriceps and glutes, to improve stability and reduce pain from hip arthritis.
  • How to Perform:
    • Sit on a chair with your feet hip-width apart and your hands on your thighs or crossed in front of you.
    • Lean slightly forward and push through your heels to stand up, using your leg muscles rather than your arms.
    • Slowly lower yourself back down to the chair and repeat.

3. Kneeling Hip Flexor Stretch

  • Purpose: Stretch the hip flexors, which can become tight and contribute to pain and reduced mobility in people with hip arthritis.
  • How to Perform:
    • Kneel on one knee with the other foot in front of you, forming a 90-degree angle at both knees.
    • Gently push your hips forward, stretching the front of your hip on the kneeling side.
    • Hold the stretch for 20-30 seconds, then switch legs and repeat.

4. Hip Abduction in Supine Position

  • Purpose: Strengthen the hip abductors, particularly the gluteus medius, which helps support and stabilise the hip joint.
  • How to Perform:
    • Lie on your back with your legs straight and slightly apart.
    • Keeping your leg straight, slowly slide one leg out to the side as far as comfortable, then return it to the starting position.
    • Repeat with the other leg.

5. Hip Extension

  • Purpose: Strengthen the glutes and hamstrings, improving hip stability and reducing pain from arthritis.
  • How to Perform:
    • Stand with your feet hip-width apart and hold onto a sturdy surface for balance.
    • Keeping your leg straight, slowly lift one leg backward, squeezing your glutes.
    • Lower the leg back down slowly and repeat with the other leg.

6. Glute Bridges

  • Purpose: Strengthen the glutes and lower back muscles, providing better support for the hip joint and reducing arthritis symptoms.
  • How to Perform:
    • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
    • Lift your hips toward the ceiling, squeezing your glutes and keeping your body in a straight line from shoulders to knees.
    • Hold for a few seconds at the top, then slowly lower your hips back down.

7. Body Weight Squat

    • Purpose: Strengthen the quadriceps, hamstrings, and glutes, which helps support and stabilise the hip joint.
    • How to Perform:
      • Stand with your feet shoulder-width apart.
      • Slowly lower your body by bending your knees and hips, keeping your back straight and your weight on your heels.
      • Lower as far as comfortable, then push through your heels to stand back up

Prevention

Prevention of hip arthritis involves making lifestyle changes and taking steps to reduce your risk of developing the condition. Here are some tips for preventing hip arthritis:

  • Maintain a healthy weight: Being overweight or obese puts additional stress on your hip joint, increasing your risk of developing arthritis.
  • Exercise regularly: Regular exercise can help improve your joint health, flexibility, and strength.
  • Avoid overuse injuries: Repeated stress on the hip joint can lead to arthritis over time.
  • Use proper technique: When performing physical activities or exercises, use proper technique
  • Wear appropriate footwear

Avoid sitting for long periods: Sitting for extended periods can increase the pressure on your hips.

Manage other health conditions: Certain health conditions, such as diabetes or rheumatoid arthritis, can increase your risk of developing hip arthritis. Work with your healthcare provider to manage these conditions and reduce your risk.

By making these lifestyle changes and taking steps to reduce your risk of developing hip arthritis, you can help protect your hip joints and maintain good overall health.

If you are suffering with Hip Arthritis and would like to Make a booking or speak with one of our Phsyiotherapists or Sports Therapists then please contact us today.

Hydration: The Importance of fluid balance

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Hydration: The Importance of fluid balance

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

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

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

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

Benefits

Staying hydrated has many benefits for the body, including:

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

Risk

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

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

Hydration and exercising

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

Summary

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

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

 

 

Flat Feet

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Flat Feet

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

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

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

Anatomy

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

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

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

Symptoms

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

Some issues caused by flat feet include:

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

Causes

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

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

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

Diagnosis

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

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

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

Treatment

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

Treatments include:

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

Exercises

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

Prevention

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

How we can help

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

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

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

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

Rotator Cuff Injury

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Rotator Cuff Injury

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

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

Anatomy

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

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

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

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

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

Symptoms

Common symptoms of possible rotator cuff injury:

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

Causes

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

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

Diagnosis

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

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

Treatment

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

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

Exercises

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

Prevention

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

How We Can Help

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

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

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

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

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

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