Dundee & Angus Sports Injuries
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info@dundeesportsinjuries.co.uk
info@Angussportsinjuries.co.uk
9th April 2013
*****NEW DAYS at Energie Gym Douglas*******
Tuesday Morning 7am till 11am for appointment before work!
Friday 5pm till 9pm before the weekend!
Make an appointment now by calling : 07813979842
Free Consultation still available!
8th April 2013
POLICE step in to help manage injuries.
Recently published research suggests that we should modify well-established injury management protocols by introducing mechanical loading of the affected tissues much earlier than previously accepted.
PRICE (Protect, Rest, Ice, Compression and Elevation) has been the recommended procedure to manage injuries in the acute phase although research to support this practice is still lacking. It is widely accepted that unloading of the tissues immediately after injury is essential to allow damaged blood vessels to be sealed and for fibrin mesh to be laid down at the wound site. However, continuing the period of protection and rest may prolong and lead to problems with the repairing tissue. Controlled mechanical stress is required to promote the formation of scar tissue with well-aligned collagen fibres which will withstand the stresses of further sporting activity, rather than randomly arranged fibres with excessive cross links. The key is how to apply tensile loading and positively influence the healing process.
The recommended protocol to follow is now POLICE (Protection, Optimal Loading, Ice, Compression and Elevation) and the optimal loading is the part requiring extensive knowledge of the healing process and how to load the tissues appropriately to enhance the formation of more functional scar tissue. It is therefore impossible to quantify these areas as each injury and its’ severity will require individual and controlled interventions. The Practitioner will decide on Frequency, Rate, Intensity and Duration to create the ‘optimal loading’ needed in each instance. Monitoring client responses will provide the practitioner with feedback to indicate how the tensile strength of the tissue increases over time and how they may alter the interventions to match the healing process.
In order, to follow practice that is both safe, and in the longer term interests of the client, we recommend PRICE for immediate injury-care, followed by POLICE, subject to the knowledge and skills of the practitioner.
Reference:
Bleakley C M, Glasgow P, MacAuley D C (2011) ‘PRICE needs updating, should we call the POLICE?’ British Journal of Sports Medicine 46:220-221
28th March 2013
Gil Hedley: Fascia and Stretching the Fuzz Speech - A must Watch!!!
http://youtu.be/_FtSP-tkSug
29th January 2013
**** TRACY TASTERS******
DATE::: Saturday 9th Feb 9.30am till 3pm
PLACE::: Sweatshop David Lloyds Monifieth.
Free 15 mins Slots
- ASSESSMENTS
- TWEAK TAPING- ROCK TAPE
-ASK ME ABOUT: Injury Prevention, Chronic injuries, Reoccurring Injuries, Rehabilitation, Sports Specific Rehab
FB me or Text me 07813979842 for a free 15 mins slot
21st January 2013
** Rock Doc ** now a level 1 & 2 certified Rock doc!! Symptoms Reducing taping, Oedema control taping, Posture Control Tape, Tweak Taping and Power Taping!!!
£5 tp £10 for application
7th January 2013
******NEW PRICES ***
At Energie Fitness Club
Ever Monday!!!
Morning, Afternoon and Evening Appointment Available
TREATMENTS
1 hour / 30minutes
Acute and Chronic Sports Injuries – £30 (first Treatment) £20
Non sports Injuries £30 /£20
Rehabilitation £30 / £20
Injury Prevention £30 / £20
Reoccurring Injuries £30 / £20
Massage (Deep Tissue or Sports) £30 / £20
Team Discount also Available
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Angus & Dundee sports injuries
Janurary 2013 Newsletter
January News
- Happy New Year and all the Best for 2013
- January Sales - Price Changes in 2013 for Energie Gym
- This month going on a Rock Tape Course!! Learn some new Technquies for Sports injuries,Postural taping and improving flexibility.
Injury of the Month
Plantar Fasciitis
Plantar Fasciitis is a painful condition resulting in symptoms of pain under the heel. It is often caused by overuse of the plantar fascia or arch tendon of the foot. Plantar fasciitis is traditionally thought to be an inflammatory condition. This is now believed to be incorrect due to the absence of inflammatory cells within the fascia. The cause of pain and heel bone dysfunction is now thought to be degeneration of the collagen fibres close to the attachment to the calcaneus. Causes can be overponation, tight Calves, oversupination, unsupported shoes. How to Treatment: Rest, taping, cold therapy, plantar fasciitis exercises, night splint, insoles and Sports massage.
Stretch of the Month
Achilles Tendon Stretch – Standing
Stand with your back up against a wall and have a block or thick book (or use stairs). Place your toes on the book and allow your heels to lower down to the floor. Allow your knee to bend slightly. Lean back against the wall so you are not holding your calf muscles tensed. Hold the stretch for 2 minutes. No pain should be felt but you should feel an intense stretch.
Top fitness trends for 2013
27 December 2012 by Philippa Moore
Here's some of the hottest trends in the fitness world for 2013 to help get you looking and feeling fab!
1. Ultra competitions: What do you do if you've already done a 5k? Go Ultra! Races like Tough Mudder that are made up of obstacles with mud, fire, and electric fences, and trail endurance races like Helly Hansen Beauty and The Beast . Triathlons and marathons also continue to enjoy great popularity.
2. Community-based fitness: Running club Run Dem CrewBeach Body coaches, and CrossFit ‘boxes’ bring together like-minded people who share a similar passion for fitness.
You can also find a community online - Up & Running courses for women provide a fab community feel with forums and opportunities to ask their expert coach for advice as you train with a group to run a 5k or a 10k.
3. Outdoor cycling: Thank the Olympics and Victoria Pendleton for bringing this amazing sport to the forefront. Cycling is perfect for those who need a lower impact sport but still want a challenge.
4. Hiring a personal trainer and dietician: Do what the celebs do and bring in the pros. If you have specific goals a personal trainer will get you there quickly. You can even find trainers that will come to your office or home. Nutrition plays a huge role in body shape so putting your money where your mouth is will be worth every penny.
5. Speed: Most people are strapped for time these days. Fitness studios and gyms are recognising this and many offer powerful 30 minute classes that will whip you into shape. Vibration training with a Power Plate is as effective as spending three times as long a session in the gym lifting weights.
Contact Tracy BSc Sports Therapist – 07813979842
Info@dundeesportsinjuries.co.uk
4th December
New Clinic - Discovery Heallth Clinic Monifieth David Lloyds
Wednesday 2pm till 8.30pm Thursday 4pm till 8.30pm
Dundee & Angus Sports Injuries
- Christmas Vouchers Available at Dundee Sports Injuries at Energie Fitness club
- Had a busy month with massage deal!! so plan to do that again early next year
- Went to the hula-hoop fitness class at energie a few weeks ago really enjoyed it. Engaging your core muscles and no heavy impact good class if have any lower limb injures. It’s a fun class!
- Follow me on Facebook, articles, advices, deals
Injury of the Month
• Mencius Injury
The Mencius is the soft cartilage between the knee joint. You have a medial and lateral Mencius which is c shaped. The Mencius helps protect the joint from stresses of walking, running, climbing and bending. Damage meniscus occurs due to trauma caused by forceful twisting or hyper-flexing of the knee, overuse and wear and tear. Symptoms of a torn meniscus: pain, swelling popping and giving way. Treatment for Mencius damage would be a muscle strengthen program to stabilize knee joint. Depending on severity of injury surgery could be needed.
Stretch of the Month
Hamstring
Standing hamstring stretch
Stand with leg just in front of the other
Bend the back knee and rest your Weight on the bent knee
Hold for 10secs repeat 2/3times each leg.
What is Sports Therapy?
Sports Therapy is an aspect of healthcare that is specifically concerned with the prevention of injury and the rehabilitation of the patient back to optimum levels of functional, occupational and sports specific fitness, regardless of age and ability.
It utilises the principles of sport and exercise sciences incorporating physiological and pathological processes to preparethe participant for training, competition and where applicable, work. A Sports Therapist is a practitioner who:
• Has the knowledge and ability to provide first aid and attend to injuries in a recreational, training and competitive environment.
• Has the knowledge and ability to assess and, where appropriate, refer on for specialist advice and intervention.
• Has the knowledge and ability to provide sports massage pre and post activity.
• Has the knowledge and ability to implement appropriate rehabilitation programmes.
• Has the knowledge to utilise sports and exercise principles to optimise preparation and injury prevention programmes.
DUNDEE & ANGUS SPORTS INJURIES
November News
- November Discount – In the month of November 1 hour massage treatment for £25 instead of £40 at Energise Gym(douglas), Dundee!!!
- Free Consultation - Every Monday Injury and Massage advice. info@dundeesportsinjuries.co.uk or call Tracy 07813979842. Morning, afternoon and Evening Appointments Available
News
At liz McColgan on a Wednesday evening and Friday day. Energise on a Monday morning, afternoon and evening appointment available. New therapist to Dundee Violet FC.
Signed up for a specialist foot and ankle workshop in December and down to Cheltenham for training in my animal physiotherapy!!!
Injury of the Month
Sciatica
Is irritation or compression on the sciatic nerve, the sciatic nerve is the longest nerve in the body it runs from the back of the pelvis through the buttocks and all the way down both legs and into the feet. It can vary in mild to serve pain and it can radiate from the lower back to the thigh, calf and big toe. Symptoms can be sharp pain, dull ache, numbness and tingling. It can be painful to sneeze, cough, laugh and standing or sitting for a length of time.
A slipped disc is most common cause but some cases it has been found there is no obvious cause. Sometimes it is thought to be sciatica when it could be piriformis syndrome which is similar to sciatica but you would normally have more discomfort in the buttocks where the piriformis lies then the lower back.
Sciatica can be very serious you can loss bladder, bowel control and you may need an operation to release the nerve. Most Sciatica can be treated with specific stretches, hot/cold treatment, massage, correct exercises.
Minimising your risk of slipped disc and back pain would be try to improve your posture, lifting technquies, stretching program and exercise to improve your flexibility. If a chronic condition then core stability and back strengthening can help improve symptoms.
For more information or guidance please get in touch info@angussportsinjuries.co.uk
Or call Tracy - 07813979842
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Stretch of the Month: Dynamic stretch (before exercise) Leg lifting – swing one leg out to side then across your body. Then swing forward and backwards. (great for opening hip) 6 swings each movement (great for runners) Static Stretch (after Exercise) lower back Rotation in Lying – lie on back, knee bent, feet flat and together. Gentle take both knees from side to side as far as possible pain free. Repeat 10 times
22nd October 2012 |
Deal at Liz McColgan this Wednesday and Friday 1 hour for £25 - Info@anguspsortsinjuries.co.uk
DUNDEE & ANGUS SPORTS INJURIES
October News
- Free Consultations – Every Monday come into Energie Fitness Club and come for a free Consultation about injuries, massage etc. info@dundeesportsinjuries.co.uk
- Special offer: Deep Tissue Massage or Sports Massage: 1 hour for £30 instead of £40.
Injury of the Month
Pain in the neck.
We have all experienced it at some point in our lives, be it during that exam period at school/uni or due to a stressful deadline at work; neck pain/headaches/which can be debilitating.
Many of us contribute it to sitting at a desk for too long or due to ‘poor posture’
The common sites people suffer pain are: the upper trapezius muscles, levator scapulae muscles and neck joints. The above muscles have one thing in common. They attach to both the neck and shoulders.
It is possible that our neck pain is actual coming from our shoulders due to one of the following:
- Poor desk posture causing upper back stiffness and resultant shoulder-blade instability.
- Poor posture resulting in over facilitation of the pec muscles and internal rotation of shoulder-blade.
- Poor posture resulting in lengthening of the shoulder stabiliser muscles. (the rotator cuff)
- Direct injury to the shoulder muscles (ie rotator cuff/supraspinatus) due to overuse
All of the above cause a loss of stability at the shoulder-blade and or shoulder joints. This results in abnormal movement of the shoulder complex and the levator scapulae and upper trapezius often assume the primary role of scapula stabilisation. This compensation results in more strain being placed on the muscle during shoulder movements. This not only shortens the muscle but produces tight, painful areas in the muscles known as tripper points. As the muscles attach to the base of the skull (upper trapezius) and upper neck (levator scapulae & upper trapezius) they can cause pain and dysfunction in the neck.
Treatment:
Commonly the focus is on loosening tight and dysfunctional muscles around the shoulder (rotator cuff/pecs/rhomboids; people are surprised when this eases their neck pain) and restores stability to the shoulder. For more information on neck and shoulder pain please contract Tracy : 07813979842 or email info@dundeesportsinjuries.co.uk
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Stretch of the Month: Calf Stretch Gastrocnemius (outer calf): Sit with both legs straight. Loop a towel around the ball of one foot and grasp each end of towel. Flex your foot back towards you knee. Repeat 3 times hold 5-10secs Interesting Article/Stories:
“Exercise may affect food motivation” by Sports Science News http://www.sciencedaily.com/releases/2012/09/120912161554.ht
ANGUS SPORTS INJURIES September News |
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New Clinic - Every Monday at Energie Dundee Fitness Club – Douglas (next to Odeon Cinema) DD4 7SN. Appointment are available Morning, Afternoon and Evening.
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Free Consultations – Every Monday come into Energie Fitness Club and come for a free Consultation about injuries, massage etc. info@dundeesportsinjuries.co.uk
Special offer: Deep Tissue Massage or Sports Massage: 1 hour for £30 instead of £40.
Injury of the Month
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Jumper Knee Jumper knee or Patella tendonitis is a pain at the base of the kneecap. It is normally an overuse injury which has been building up over weeks, months or even years. It should not be ignored or trained through.
Symptoms should look out for:
First thing is to decrease the inflammation and pain level – icing treatment 20mins regularly for the first few days. Then the rehab begins with non-weight bearing exercise to rest the tendon and to build the muscle to give the tendon support. We would build the tendon to get used to and develop tensile strength to withstand the activities required such as running, twisting and jumping activities.
Any more info on Jumper knee or an injury please contract Tracy: info@angussportsinjuries.co.uk
Stretch of the Month:Tibialis anterior (good for Shin Splints - to stretch the tibialis anterior, extensor digitorum longus & extensor hallucis longus)
Interesting Article: Are barefoot shoes really better?http://well.blogs.nytimes.com/2011/09/30/are-barefoot-shoes-really-better/
28TH Angust 2012 |
New - Dundee Injury Clinic - Injury and Massage Treatments Available
Monday - Morning, Afternoon and Evening appointments Available
Energie Fitness Club
Kingscourt
Douglas Road (next to Odeon Cinema)
Dundee
DD4 7SN
ANGUS SPORTS INJURIES
August News
The first month of Angus Sports Injuries clinic at Liz McColgan Health Club – Wednesday night and Friday Day.
August special offer: Deep Tissue Massage or Sports Massage: 1 hour for £30 instead of £40.
Injury of the Month
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The three hamstring muscles are the semitendinosus, semimembranosus and biceps femoris. The role of the hamstring is to bend the knee and move the thigh backwards at the hip (extend the hip).
Mild to severe hamstring strains are extremely common in sprinters and hurdle jumpers and sports that involve sprinting activities such as football and gymnastics. Usually the hamstring is forcibly stretched beyond its limits and the muscle tissue becomes torn. A pulled hamstring rarely manifests as a result of contact – impact to the back of the leg would be more likely a contusion (bruising)
Treatment – Ice, rest, compression first 48 to 72 hours and if required further treatment and advice : info@angussportsinjuries.co.uk
Usain Bolt had a history of hamstring problems but with treatment and guidance he managed to perform.
Any more info on hamstring strain or an injury get in touch. info@angussportsinjuries.co.uk
Stretch of the Month:
Pectoral
Simple chest Stretch
Increase the stretch as it begins to release by lifting your hands higher
Interesting stories London 2012 Paralympics: BT Paralympic World Cup first assignment in year that will make Oscar Pistorius a star
August Deal |
Angus Sports Injuries - Liz McColgan Health Club
£10 Off for a Sports Massage and Deep Tissue Massage 1 hour Treatment - £30 instead of £40
1st Aug 2012
Moved to Dundee to begin Dundee/Angus Sports Injuries Clinic
11th July 2012
5 Reasons Why Dynamic Is Better than Static Stretching |http://www.putmebacktogether.com/Home/PhysicalT …
24th May 2012
3 common Triathlete Injuries & how to deal with them yourself
http://t.co/S064mNnc
10th May 2012
Women 10K - Post Massage Deal Monday 14th May – £30 for a hour – Arc Gym Caledonian University 9am-4pm.
09th May 2012
Sports Massage - You don't need to be an active sportsperson to benefit. Deep tissue massage is designed to help with injuries and muscle problems. We all use our muscle every day and suffer minor traumas, muscle strains, pulls, micotears, and tigger points, that can all be eased and treated with regular sports massage. People are not designed to be crammed into a car all day, or stuck in front of a computer. Postural imbalance and soft tissue damage can cause aches and pains that niggle away. Having regular massage will help identify the problem areas, prevent further injury and ease the aching muscles.
Email me - info@glasgowsportsinjuries.co.uk
May Deal £25 – Sports Massage – Monday (9am - 4pm) - The Arc Gym, Caledonian University
23rd April 2012
May Deal - Arc Gym Caledonian University - Massage 30/40mins £25!!! Monday 9am-5pm info@glasgowsportsinjuries.co.uk
10th April 2012
Glasgow Sports injuries - new clinic on monday day in The Arc gym Caledonian University!!! Email me info@dundeesportsinjuries.co.uk for more info.
12th Mar 2012
15 hydration facts for athletes - http://t.co/32MwZV3c
7th Mar 2012
New yoga study shows potential for depression, anxiety, high blood pressure and cardiac disease http://shar.es/g9v1v
18th Feb 2012
Even mild dehydration can alter our moods http://shar.es/gXLYq
11th Feb 2012
Common Muscular Weaknesses http://lnkd.in/A2wbUD
5th Feb 2012
1st Feb 2012
Great Britain Mo Farah 1500m at Kelvinhall 2012!!!
30th Jan 2012
R.I.C.E Principles / Is your injury still painful, lacking movment do you need treatment after the 24/48 hour of rice principles? Email me for advice!
24hour Rule – If your twist ankle, overextend knee it can take 24hours for a reaction. Reaction meaning swelling, pain, reduced range of motion. The swelling (needed for healing) need to be managed correctly.
So what is principle of R.I.C.E
• Rest
• Ice
• Compression
• Elevation
Rest – The first 24-48 hours to rest the injured site this allows the body to begin the repair process.
Ice – Ice provides pain relief by slowing down the transmission of pain signals, reduce tissue metabolism, reduces spasms, minimises secondary cell death.
Tips
- 20mins pack of peas/ice pack making sure you cover your skin so you don’t get an ice burns.
- You can use an ice cube on the injured area until it feels numb - 5mins
- When icing for 20mins wait another 2hours before icing again (I would ice three/four times in one day depending on swelling).
- Ice cube wait until the area has return to normal temperature. ( three/four time in one day)
Compression – Is meant to limit the available space for the progression of swelling it encourages more efficient fluid removal and provides a comfortable support. Tape/bandage
Tips
- Whenever possible remove and re-apply in elevation
- Pad around body prominent areas
- Compression should be applied distal to proximal
- Not too tight!! Check not to tight!!!
- Combination of ice and compression can be applied for 20mins resulting in decreasing in temperature and intramuscular blood flow.
Elevation – Comfortably supporting the limb in a position so that there is minimal resistance to venous and lymphatic drainage from the injury site back to the heart.
- To be effective the limb must be raised above the level of the heart and maintained there if practically possible.
Any advice/help email me info@dundeesportsinjuries.co.uk
Reference
Bird.S,Black, N, Newton, P, (1997) Sports Injuries, cause, diagnose, Treatment and Prevention, Stanley Thones ltd, United Kingdom
http://www.physio-pedia.com/index.php/RICE-principle
18th Jan 2012
The Foam Roller a great way to help relieve muscles tension an after exercises. How to use a foam roller - http://www.therapeuticassociates.com/wp-content/uploads/SL_TAI_FoamRoller_Lower.pdf
16th Jan 2012
New Year Resolutions getting fit!! Some useful tips for sore muscles after exercises!!
The dreaded DOMS,(Delayed onset muscles soreness) everyone gets it. If you have not had sore muscles; that feeling of stiff, tenderness and aching legs that are even sore too touch, you haven’t experienced the joy of knowing that you have pushed yourself to the limit!!!
Did you know that strength loss peaks immediately after exercise or within the first 48 hours, with full recovery generally taking more than 5 days. Pain and tenderness peak 1-3 days after exercise, subsiding within approximately 7 days. Stiffness and swelling usually peak 3-4 days after exercise and typically resolve within 10 days. (Connelly et al, 2003) These various symptoms can also present independently of each other.
So is there anything we can do to avoid DOMS? That feeling of discomfort for up to 5-7days, missing out on a workout or just not being able to do that squat correctly, the burn getting too much!!! Or even a way to improve recovery time of DOMS??
Currently, there is no research which concludes a particular type of treatment that completely attenuate DOMS. (Connelly et al, 2003,) But treatments that can help with symptoms include use of icing, mobilisation, massage, pre & post exercise stretching, light exercise, ultrasound and analgesics drugs.
The three I found most useful and widely use are icing, massage and light exercises.
Icing is used widely in clinical practice as it decrease tissue temperature, resulting in diminished pain, cellular metabolism and muscle spasms, thus reducing inflammatory response. (Ingram et al, 2009) So, when suffering from DOMS, you can use icing as pain relief, applying an icing treatment for 10-20mins to the affected area. (weber 2009)
There is growing evidence showing that massage can lower the intensity of soreness of DOMS. Massage increase endorphin and serotonin levels and decreases levels in stress hormones following treatment. (Hilbert, 2003)
Light Exercise - When suffering from DOMS research has shown not to rest but to do light exercise, this benefits by enhancing the healing potential of the muscle tissue. It is thought to reduce scar tissue formation and facilitate sarcomere regeneration (regeneration of muscle fibres) (Connolly et al, 2003)
So DOMS are just part and parcel of increase or change of training. The good thing is that DOMS is not associated with any long term damage or reduce muscle function. The body will, in time, adapt to increased training and there are treatments that can help with the symptoms. But if you keep getting pain in the same muscle region each time you’re working out is it just DOMS??? Or could it be a underlying injury??? Be aware!!!
Connolly D.A., Sayers S.P., McHugh M.P., (2003) Treatment and Prevention of Delayed onset muscle soreness. Journal of strength and conditioning research, 17(1), 197-208
Hilbert J.E., Sforza G.A., Swensen T., (2003) The effect of massage on delayed onset muscle soreness. Br J Sports Med, 37, 72-75
Ingram J., Dawson B.,Goodman C., Wallman K., Beilby J., (2009) Effect of water immersion methods on post-exercise recovery from simulated team sport exercise. Journal of science and medicine in sport, 12(3), 417-421
Weber K.,(2009) Doms and cold therapy. Director of Primary care sports medicine, 1-6
Zainuddin Z., Newton M., Sacco P., Nosaka., (2005) Effect of massage on delayed-onset muscle soreness, swelling and recovery of muscle function. Journal of athletic training, 40, 174-180
