Sports Rehabilitation
Marathon Training
Now is the time of year that runners start up their training for events later in the year. It is really important that to warm up and stretch all the muscles effectively prior to any exercise, warm down straight afterwards and apply stretches to all the muscles involved to help reduce muscle soreness and prevent injury.
Common causes of muscular problems:
- Poor running and training technique resulting in muscle, tendon and ligament damage.
- Overtraining causing a high demand from the body and not allowing enough recovery time.
- Biomechanical dysfunction from the feet. If the trainers are not supporting the arch of the foot, they may cause excessive pronation and cause the foot to colapse. This in turn can result in muscular dysfunction tracking up the legs putting excessive stress on the legs, knees, hips and the rest of the body.
- Ill fitting trainers may not support the feet correctly and cause rubbing, blisters, pain and alter the running technique due to a lack of comfort.
- Inappropriate clothing can cause chaffing, retaining heat and sweat causing discomfort to the runner.
- Running in ever changing weather conditions can effect the running technique.
- Most importantly of all ignoring any minor aches and pains which in turn can result in significant discomfort.
Benefits of sports massage: Improves overall performance
- Increases your range of movement
- Increases muscle flexibility
- Speeds up the recovery time
- Improves circulation and lymphatic flow
- Assists in the removal of metabolic waste
- Reduces muscle tension
- Remodels scar tissue
- Alters muscle tone and length
- Decreases the chance of injury
- Pre-event preparation and post-event recovery
FOR MORE INFORMATION AND TO BOOK A TREATMENT CONTACT ME AT : info@tinaleake.co.uk
Strain or Sprain?
A strain is when there is an injury to a muscle. This can be within the muscle itself or within the tendon which attaches to a bone.
A sprain is an injury to the ligaments, the tough fibrous tissue that attaches bone to bone.
It is essential that you have the injury assesed by a medical professional but you can apply the initial first aid treatment yourself.
First Aid
Just remember RICE!
R = Rest - Stop what you are doing to prevent further injury and rest up.
I = Ice - Apply an ice compress. Wrap ice in a cloth or towel ( not directly onto the skin ) Apply for 10 to 15 minites, 3 to 4 times a day to help reduce inflammation and pain. Stop if it is causing you further discomfort and seek medical help.
C = Compression. Compression provides support to the injured area and can help to reduce inflammation. This can be done by a ready made support or by wrapping the area with a compression bandage.
E = Elevation - By elevating the limb, it can help reduce swelling and fluid build up. It also increases the blood flow back towards the heart .
FOR MORE INFORMATION AND TO BOOK A TREATMENT CONTACT ME AT : info@tinaleake.co.uk
