Many of us will put up with pain, try hard to ignore it and even ‘tough it out’ only to end up wishing and regretting that we hadn’t acted sooner.
Appropriate treatment now will enhance your chances of a fast and full recovery and reduce the likelihood of injury recurrence.
We are all at risk of sustaining an injury just through normal daily activities such as work and leisure, but for those who participate in sport and train hard, the risk of injury increases. Musculoskeletal injuries such as overuse injuries, strains and sprains are very common, so when should we stop ignoring the signs and symptoms of injury?
Don’t ignore your injury if:
Pain alters your ability to function.
Inflammation of the affected area hasn’t reduced after 2-3 days.
If the pain is worsening.
You experience numbness/loss of sensation (does not have to be in the affected area).
The affected area becomes red and feels hot.
There are open wounds or grazes.
An old injury begins to hurt or ache.
You are unable to bear weight on the affected area.
Any physiological body function is affected.
Feel sick, dizzy and/orfaint
Pain doesn’t always mean that you have an actual injury, sometimes it’s simply from over exertion or using muscles that you don’t usually use. Common sense and professional advice will help!
Ignoring your injury could result in you having to take more time off work, missing out on leisurely events or not participating in an event or competition that you had planned for months. After all the effort, dedication and hard training the outcome could end in sheer frustration and disappointment.
Of course, sometimes you can get away with overstepping the line, but every time you do, you risk prolonging or worsening your injury.
Reasons for getting your injury assessed and treated:
Sometimes pain is not directly related to the effected area, it may be caused by something else (referred pain).
Inflammation can cause tissue damage resulting in long term injury or a chronic condition.
Untreated injuries can cause a build-up of scar tissue which can adhere to bone or neighbouring tissue.
To avoid further reduction of range of movement.
To avoid developing compensatory movement patterns that can create further problems.
Prevention of further injury.
Appropriate and effective rehabilitation.
Please note that if you have received a head injury, impact injury, fracture, dislocation or any severe injury then you should seek medical advice from your GP or nearest hospital immediately.
Fit n Well specialise in the prevention, treatment and rehabilitation of musculoskeletal injuries and conditions that have been sustained through sport, work or leisure.
If you would like to make an appointment please contact Fit n Well on 07977 427644 or email us using the link Contact Fit n Well
Sciatica is caused by the irritation and/or compression of the sciatic nerve.
Sciatica describes the symptoms of pain, numbness and weakness that radiate along the sciatic nerve. The sciatic nerve runs from the back of your pelvis, through your buttocks, down the back of both legs, ending at your feet.
Signs and symptoms of Sciatica:
Sciatic pain can vary from mild and irritating to constant and incapacitating. It can be made worse by sitting or standing for long periods, sneezing and coughing. Symptoms can be different in location and severity as this depends upon the condition causing the sciatica. While people with sciatica can suffer back pain, the pain associated with sciatica usually affects the buttocks and legs much more. Depending on the cause, symptoms can travel as far down as the feet and toes.
Sciatica is often characterised by either one or from a combination of the following symptoms:
Muscle weakness in the affected leg
Tingling sensation from the back through the buttock traveling down the leg.
Constant or intermittent pain in only one side of the buttock or leg (rarely can occur in both legs)
Pain that is worse when sitting
Leg pain that is often described as burning, tingling or searing
Weakness, numbness and/or difficulty moving the leg or foot
A sharp pain that may make it difficult to stand up or to walk
Causes of Sciatica are:
Sciatica is often caused by lower back disorders between the forth lumbar and third sacral vertebrae, where there is pressure or irritation to a lumbar nerve root.
Sciatica is sometimes caused by a herniated or “slipped” disc. This is when one of the discs that sit between the bones of the spine is damaged and presses on the nerves.
Degenerative disc disease.
Less common causes include spinal stenosis (narrowing of the nerve passages in the spine), a spinal injury, infection, or a growth within the spine (such as a tumour).
In rare cases, surgery may be needed to correct the underlying problem in your spine. Sciatica itself can be treatable through a range of treatments and therapies offered by professional therapists.
Other causes of sciatica
There are many other causes of sciatica that are more easily treated; for example problems with over tight muscles in the hamstrings, Piriformis Syndrome (spasm in the piriformis) and weak glutes.
Sciatica that is caused by less complicated conditions are easily treatable by a professional physical therapist such as a sports therapist or physiotherapist.
There are a combination of things you can do at home to reduce the symptoms of sciatica until the condition improves:
Taking over the counter anti inflammatory painkillers
Exercising and stretching
Use of hot or cold packs
Managing stress levels
Avoiding sleep deprivation
You are advised to speak to your GP or pharmacist about taking any over the counter medications.
You can minimise your risk of developing a slipped disc or back injury that could lead to sciatica by adopting a better posture and lifting techniques, stretching before and after exercise, and exercising regularly. While bed rest may provide some temporary pain relief, prolonged bed rest is often considered unnecessary and unhelpful.
Gentle stretching to the following muscle groups can help to ease sciatic tension and alleviate pain
To stretch the piriformis, lie on your back and gently pull your knee towards your opposite shoulder. You should feel a tightness (not a pain), hold for 6 seconds, drop your leg down and repeat 5 times.
Lower back – knee to chest stretch
To improve the flexibility of your lower back lie on your back on a mat or the carpet. Place a small flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in. Bend one knee up towards your chest and grasp your knee with both hands. Slowly increase this stretch as comfort allows. Hold for 20-30 seconds with controlled deep breaths. Repeat three times, alternating legs.
Standing hamstring stretch
Stand upright and raise one leg on to a stable object, such as a step. Keep that leg straight and your toes pointing straight up. Lean forward while keeping your back straight. Hold for 20-30 seconds while taking deep breaths. Repeat two to three times with each leg.
Please note that it is important that you only stretch as far as comfortable. If you are in severe pain, have undergone an operation or have a medical condition then you are advised to check with your GP if the above exercise are safe for you to practice.
We can help!
If you are suffering with sciatica and would like to know how Fit n Well can help you or if would like to book an appointment please phone Maria on 07977 427644 or email us using the link below.
You should see your GP if your symptoms are severe or persistent, or are getting worse over time. You should immediately call 999 for an ambulance if you experience loss of sensation between your legs and around your buttocks and/or loss of bladder or bowel control as this may be caused by a more serious condition.
Shoulder injuries are one the most common types of injury sustained through strenuous activity or general overuse.
Below are some of the most common shoulder injuries and conditions that most of us will experience at some time.
Rotator Cuff Injuries
The Rotator cuff is made of four thick fibrous tendons connecting muscles from the shoulder blade (scapula) to the upper arm bone (humerus). The rotator cuff muscles (supraspinatus, infraspinatus, teres minor and subscapularis) provide stability for the shoulder by securing the head of the humorus (upper arm bone) firmly in the glenoid fossa (ball socket joint of shoulder). On top of the shoulder joint is a bone called the acromian and in the space between the shoulder joint (subacromial space) lies a fluid-filled pad called the subacromial bursa which cushions the tendons. Together they function to assist movements of the arms.
Over 70% of the population in the UK will experience a shoulder problem at some point in their life with a high chance of rotator cuff injury being the source of pain. Given the relatively small size of these muscles and the amount of work that is demanded of them, they can become inflamed, damaged or torn due to trauma or repetitive overuse during sporting or non-sporting activities. The most commonly injured rotator cuff is the Supraspinatus tendon but any or all of them can be injured at any one time.
Rotator Cuff Tendinopathy
Rotator cuff tendinopathy mainly occurs in the subacromial space where there is an inflammation of the rotator cuff tendons and the bursa that surrounds them. Tendons can become pinched and trapped against other structures of the shoulder known as’ rotator cuff impingement’. Inflammation of the subacromial bursa is referred to as ‘bursitis’
Torn Rotator Cuff
Rotator cuff tears are very common. Any one of these tendons can be torn by lifting heavy weights, overuse or sudden jolting movements. The likelihood of injury to these tendons increase with age. You can have a partial tear which is often caused be overuse over a period of time or a full tear which may be a result of trauma. Some common symptoms include pain on top of the shoulder or referred pain along the outside of the arm to the elbow.
Symptoms of Rotator Cuff Injuries
Pain in your shoulder and arm when raising and lowering your arm.
Difficulty in reaching behind your back.
Pain when sleeping on the affected side.
Weakness in your shoulder when you lift or rotate your arm.
Redness and local swelling.
Adhesive Capsulitis (Frozen Shoulder)
This is commonly known as a ‘frozen shoulder’. The shoulder capsule and the connective tissue surrounding the glenohumeral joint of the shoulder becomes inflamed. This can be a very painful and debilitating disorder which restricts even simple movement. Severe inflammation can cause other problems in the shoulder such as tendinopathy and bursitis. The cause is not understood but the risk is believed to increase with age and is more common in women than men. Diabetes also increases your risk of developing a frozen shoulder.
This occurs in the joint where the scapula and clavicle bones meet (acromioclavicular joint). This type of injury is usually caused by a fall or sharp blow at the top of the shoulder. Often, the ligament, tissues and nerves are injured or even completely torn. Common symptoms include severe pain, swelling and sometimes bruising. A lump can be present in more serious injuries. Slings are often used to prevent movement and promote healing but more serious injuries may require surgery.
Shoulder strains are the most common type of shoulder injury. Many shoulder strains occur in the front or anterior head of the deltoid, where the bicep runs underneath the deltoid. Shoulder strains mainly happen when lifting too much weight or from pushing or pulling heaving objects. Strains can vary from mild to severe depending on how badly the muscle fibers have been stretched.
Osteoarthritis is often found to effect the acromioclavicular joint which is the joint at the top of the shoulder. Bones that have previously been fractured such as the collarbone (clavicle) and the top of the humerus are also prone to osteoarthritis.
If you are suffering from a shoulder injury or condition and would like help to speed up your recovery, improve your range of movement and mobility then contact Fit n Well.
The NEW CACI Eye Revive treatment is a must-have treatment for anyone concerned with ageing and puffiness around the delicate eye area.
The gentle 40 minute treatment soothes tired, puffy eyes, combats dark circles, reduces fine lines and wrinkles and lifts hooded eyes.
The treatment uses serum filled CACI microcurrent eye rollers which have a cooling effect on the skin to gently tighten and tone sagging muscles around the eye area, whilst reducing the appearance of fine lines and wrinkles. The microcurrent eye rollers are infused with CACI Eye Revive serum which contains REGU®-AGE and other clinically effective ingredients such as Hyaluronic acid and seaweed extract. These ingredients work to reduce puffiness and dark circles and improve skin texture.
The deeply nourishing Hydro Eye Mask is then applied to soothe and calm the skin. The Hydro Eye Mask is packed full of rejuvenating properties such as green tea extract, cucumber, Hyaluronic acid and collagen to detoxify, reduce puffiness, calm and nourish the skin.
Suitable for all skin types, the CACI Eye Revive treatment has been created using clinically effective products that deliver impressive results, to keep you looking refreshed and revived. Maximum results within a quick time frame.
Treatment – £35.00 Course of 10 treatments – £315.00
To book an appointment or for any further information please call Maria on 07977 427644
You spend days, weeks, months and even years training hard preparing for your sporting event and you have the attitude, dedication and determination it takes to achieve your goals.
You maybe trying to improve on last year’s time, be playing to win or just wanting to achieve your own personal goal.
Are you doing everything possible to achieve your optimal performance?
Pre-event and post-event sports massage will help you to perform at your optimal level!
The popularity and importance of pre and post-event massage is continuously increasing as more athletes are becoming aware of the physiological and psychological benefits. Sports massage is an effective addition to any training schedule regardless of whether you are a runner, triathlete, or any other sporting person.
Firstly what is Sports Massage?
Sports massage is the physical treatment of soft tissue combining a traditional manual therapy with a specialised scientific approach. Specialised techniques are practised to achieve optimal physical, physiological and psychological benefits.
Sports massage will enhance your physical performance irrespective of what sport you participate in. Sports massage can play a key role in the training for a sporting person and also benefit anyone who is physically active with a desire to enhance their health and wellbeing. It is a key component for the optimal maintenance of musculoskeletal health care and for the prevention and treatment of injury. It maintains good body health and is used for the treatment, recovery and prevention of sporting and non-sporting injuries.
Sporting activities can place unnatural stresses on our body but sports massage can quickly resolve problem areas that limit our range of movement and cause us pain. Sports massage is designed to be flexible and is tailored to the individual needs. It can be deep, stimulating and invigorating or soothing and relaxing. Specialised techniques concentrate on both the superficial and deep layers of muscles, tendons and other soft tissue. It is designed to release muscle tension and restore balance to the musculoskeletal system.
During a sports massage the therapist will aim to gradually break down knots and adhered tissues releasing tension from muscles, tendons and ligaments to reduce pain and improve range of movement. Techniques such as stretching, myofascial tissue release, trigger point therapy and mobilisations are often incorporated into sports massage therapy as part of a treatment plan to obtain maximum results.
An experienced therapist who has a good understanding of anatomy and physiology can easily identify problems within soft tissues such as muscle and tendon tension, trigger points and scar tissue/adhesions. Sports massage can be a little uncomfortable at times, however this is far outweighed by the many benefits.
A sports massage can help the performer prepare for their specific competition or event by focusing on specific muscles and joints for optimal performance.
Pre-Event Sports Massage
Pre-event sports massage can be considered from two days to just two minutes before an event.
A professional sports massage therapist knows what muscle groups to concentrate on depending on the nature of the sporting event.
Ideally you should see how you respond to pre-event massage prior to an event that has no major importance to you. This will give the therapist a chance to develop the most suitable treatment and ensure you get the maximum recuperative benefit from the tapering-down process that should precede an event.
Deep massage in problem areas can take a day or two to recover so this is normally avoided from up to two days before an event; however situations do and can arise when this rule is broken.
Effects of Pre-Event Massage
Circulation and flexibility within the muscles is improved.
Warms and stretches the tissues reducing chance of injury.
Increases range of movement.
Aids psychological preparation by reducing pre-event anxiety and stress.
Massage just before an event is normally practised at a fast brisk pace to warm the muscle groups that will be used most. Deep massage is usually avoided. Sports massage can be either administered over clothing or directly upon the skin. The use of oil is often avoided as it could actually hamper performance.
Pre-event massage should ideally precede your normal warm-up stretching and exercises and never used as a substitute to replace them.
Post-Event Sports Massage
A post-event massage can be done immediately after activity and is most effective if done within 24 hours post event.
Fast recovery is the primary purpose of post-event massage. After pushing yourself to the limits a sports massage will soothe and ease fatigued muscles and prevent DOMS (delayed onset muscle soreness). It will assist a pain free recovery and return you to training with minimal soreness, inflammation and stiffness.
Post-event massage can identify injuries that may have occurred during the event, so therefore can be treated promptly.
Effects of Post-Event Massage
Blood circulation and lymphatic drainage is maximised to increase the removal of lactic acid and waste products.
Encourages the release of endorphins.
Lengthens muscle fibres.
Soothes tight muscles.
Calms the nervous system
Regular sports massage helps to keep the body healthy and can prevent musculoskeletal injuries and problems by detecting muscle fatigue, postural imbalances, inflexibility and strains and sprains.