Pre-Event and Post-Event Sports Massage

Pre-event and post-event sports massage
Pre-event and post-event sports massage

Pre-Event and Post-Event Sports Massage

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.
  • Mentally relaxes
  • Calms the nervous system

Body Maintenance

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.

To book an appointment for pre-event or post-event sports massage please phone Maria on 07977 427644 or email Fit n Well using this link Contact Fit n Well, Stone, Staffordshire

For exclusive club/event bookings please do not hesitate to contact Fit n Well for further information.

 

Soft Tissues Injuries

Soft Tissue Injuries

Don’t Ignore Your Injury

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/or faint
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.
  • Faster recovery.
  • 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

Sports Therapy at Fit n Well, Stone Staffordshire

Shoulder Injuries

Shoulder Injuries

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.

Shoulder Separation

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

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

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.

 

To make an appointment call Maria on 07977 427644 or email us using this link https://fitnwell.co.uk/about/contact-fitnwell/

 

Pre-Event and Post-Event Sports Massage

Pre-event and post-event sports massage
Pre-event and post-event sports massage

Pre-Event and Post-Event Sports Massage

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.
  • Mentally relaxes
  • Calms the nervous system

Body Maintenance

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.

To book an appointment for pre-event or post-event sports massage please phone Maria on 07977 427644 or email Fit n Well using this link Contact Fit n Well, Stone, Staffordshire

For exclusive club/event bookings please do not hesitate to contact Fit n Well for further information.

 

The Stone Local – Business Focus Featuring Fit n Well

The Stone Local - Business Focus
The Stone Local – Business Focus Featuring Fit n Wel

The Stone Local – Business Focus, January 2016 Issue

The Stone Local ask ‘Fit n Well’ some questions they think their readers might be interested in.

We pride ourselves on professionalism and excellent customer care at all times. We are always very happy to answer any questions about all the services and treatments offered at Fit n Well.

If you do have any questions about any of our treatments/therapies, please don’t hesitate to call us on 07977 427644 or email using the link Contact Fit n Well.

Fit n Well – Sports Therapy, Holistic Therapies and CACI Non-Surgical Face and Body Treatments.

Top 5 Tips For Managing Back Pain

Fit n Well - Top 5 Tips for Managing Back Pain

Back pain is a common complaint that most of us will experience at some point in our lives. It is the leading cause of long-term sickness in the UK.

Why does your back hurt!

The most common causes of back pain result from strained muscles, sprained ligaments, wear and tear, bad posture and stress. Your back pain symptoms may be continuous and dull or sudden and sharp, lasting from only a few days to several weeks.

Back pain that has no serious underlying cause is often referred to as ‘non-specific back pain’. You may have sat at your desk with bad posture, your seat was too high or low, sneezed or coughed whilst your body was twisted, slept too long in an awkward position or lifted something too heavy.

Most back pain is caused by bad posture creating unbalances between your muscles and joints. Although it can be very painful, back pain isn’t serious in most cases and it’s only considered “chronic” if pain lasts longer than six weeks.

Lower back pain is more common than upper or middle back pain. This is because the vertebrae are more flexible in your lower back.  Pain that moves down the buttocks and one leg may be symptoms of sciatica or a slipped disc.

The knock on effects from back pain can lead to absence from work, missing out on your favourite sporting activity, hobby or just limit your ordinary daily activities.

The good news is that there are things you can do to manage your pain.

Top 5 Tips for Managing Back Pain

1  Cold or Heat Therapy

Cold and heat therapies are effective methods of non medicinal pain relief. The general advice is that cold therapy is used initially for acute injuries and heat for more chronic pain.

Cold Therapy

Cold therapy is ideal for the immediate and acute treatment of muscle strains, sprains and minor back injuries. Applying cold will slow down blood flow, thereby reducing inflammation, muscle spasm and pain.

An ice pack or a bag of frozen peas is ideal for use, but these should never be placed directly on the skin as this can cause cold burns.  Be sure to wrap it in a wet towel or cloth to avoid this from happening.

If possible apply cold therapy within 5-10 minutes of injury for between 15 and 20 minutes.

Heat therapy

Heat applied to the body speeds up the local blood circulation, increasing the flow of blood, oxygen and nutrients. Heat therapy is ideal for easing and relaxing stiff muscles and it dissipates soreness in muscles and joints.

A hot water bottle wrapped in a towel, a heating pad or a wheat bag are ideal for heat therapy.  Do not apply any heat to any area for any longer than 20 minutes. Do not use on areas that are swollen, have decreased senstation, have thin skin or have undergone  radiation treatment.  Seek medical opinion before using heat therapy if you suffer from diabetes or circulatory problems.

Pliable gel packs are handy as they can be used hot or cold!

For back pain that is associated with serious underlying problems please check with your GP or consultant before using hot or cold therapy.

 2 Stay active

Unless your back pain is due to a serious injury, an operation or any other serious underlying cause, it is recommended that you stay as active as possible. Less serious back problems will resolve more quickly if you stay active.

If you take to rest and do nothing, then your pain could worsen and your natural movements become even more restricted. The trick here is to use a paced approach, rather than overdoing or underdoing it

Try to continue with daily routines and tasks that don’t cause you too much pain.  Everyone is different so it’s up to you to be sensible and not to overdo it.

Gentle exercises will help you from ceasing up further by stretching your muscles and tendons.  If you can, take your back through controlled normal ranges of movement to prevent it from locking or causing other surrounding muscles to spasm or stiffen up.

When you are up to it try walking further. Walking is good aerobic exercise and gets blood flowing to your back muscles, which can really help them recover from injury and increase strength.

Try to go swimming; this will help with frequent backache and pain.  It is non weight bearing exercise as your body is supported by the water.

When you are fit enough why not try Yoga or Pilates, they are a great way of maintaining a healthy good posture, strength and flexibility.

3 Stay positive

Research suggests that people who manage to stay positive despite their pain tend to recover more quickly and avoid long term back pain. Why not engage yourself in some things you can do that you would normally put off when you are busy rushing around.

What about making those phone calls you need to make and have been putting off. There will be numerous things you can still do that won’t cause you further pain.

Remember that non-specific back pain will gradually subside through being positive and taking action to resolve it.

Negative thoughts, depression and anxiety make your body tense which can make your back pain worse.

Yes, you can lie there rolled in a ball or you can find something better to do!

 4 A good night’s sleep

If it is comfortable to lie on your side, draw your knees slightly towards your chest and place a firm pillow or rolled towel between your knees. This will take the pressure of your lower back and prevent your upper leg from pulling your spine out of alignment.  If you prefer to sleep on your back, place a pillow under your knees, this will help to maintain the natural lumbar curve in your back and decrease stress in your spine.

When you turn over avoid twisting at the waist, move your entire body as one unit and pull in your abdomen.

Make sure you are warm enough, not having enough covers on your bed or a sleeping in a draughty room can cause tension in muscles leading to further pain and discomfort.

A good mattress is the first building block for a good night’s sleep. A mattress that is too firm will push on those main pressure points and take you out of alignment. A soft mattress won’t support those pressure points and will allow you to sink into the mattress causing uneven stresses on your body.

A medium to firm mattress is now generally considered to be good for maintaining a healthy back but that is just general guidance and does not mean that is best for you.  It is always advisable to test a potentially correct mattress for yourself before spending your money. Remember to check the manufacturer guidelines about mattress care, for example how often you should turn it over or around.

5 Over the counter painkillers

For short-term pain relief, over-the-counter NSAIDs (non-steroidal anti-inflammatory drugs) can be taken.  Non-steroidal anti-inflammatory gels such as Ibuprofen gel are normally very effective and can be topically applied directly to the painful area.

 Make sure you speak to your pharmacist or GP to discuss what is suitable for you.

IMPORTANT

If you also have any of the following symptoms you should seek immediate medical treatment:

  • Sudden onset of acute back pain.
  • Numbness and tingling down both legs.
  • Progressive weakness in your arms or legs.
  • Loss of bowel or bladder control
  • Acute, severe stomach pain along with low back pain.
  • Have suffered a recent trauma, such as a fall or car accident.
  • Other symptoms of illness, such as fever, as well as back pain.
  • Swelling or deformity along the spine.

 Get help now!

There are many therapies and treatments that healthcare professionals and physical therapists can offer to help you manage your back pain.

Fit n Well offer the following therapies to help your back pain:

Sports Therapy Clinic (link)

  • Massage therapy
  • Ultrasound
  • Mobilisations
  • Trigger Point Therapy
  • Dry Needling (Medical Acupuncture)

Holistic Therapies (link)

  • Holistic Therapies
  • Massage
  • Hot Stones Massage
  • Reiki

To discuss your back pain problem and discover which treatments will be most beneficial for you call Maria on 07977 427644, email maria@fitnwell.co.uk or complete the contact form (link)

There’s no need to suffer in silence!