Fully Fit Therapy

"Getting you Fully Fit From Home"

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7 Things Not To Do When Experiencing Lower Back Pain

Shred Snow, Not Your Body!

Are you planning or have already booked a trip to the slopes? If so, are you prepared? I am not referring to your purchase of the latest ‘look’ to cruise the slopes in style or working out the best Apres ski spots. I am referring to yourself!

Your body, is it prepared and ready to take on the physical demands of skiing or snowboarding to return home without a cast and or crutches? Alpine skiing and snowboarding are classified as very extreme sports due to the involvement of high speeds and an increased propensity for participants to jump and perform acrobatic maneuvers (as seen on TV think The Jump on channel 4).

There are risks involved when participating in snow sports. Alpine skiing and snowboarding take place in environments where medical care may not be readily available on site. Because of these challenges, greater emphasis needs to be placed on skill, preparation, and safety strategies/equipment to prevent serious injury.

I would hope the only time you ride in the chopper is for a scenic flip or heli-ski and not a rescue off the mountain to the local hospital! Before travelling triple check your medical insurance includes extreme sports, as if not you better get an upgrade to it!

In both skiing and snowboarding, the leading cause of death and catastrophic injury is traumatic brain injury (TBI). Head injuries and concussions account for 25 to 30% of injuries, with one of the most high profile cases in recent years being none other than Michael Schumacher springing to mind.  Musculoskeletal injuries are far more common, albeit less serious.

When skiing you are at greater risk of sustaining an injury to your lower limb; most commonly knee injuries like tearing the ACL (anterior cruciate ligament) or sprains and tears to the collateral ligaments of the knee. Snowboarders on the other hand sustain most injuries to their upper limb; frequently sprains or fractures to the hand and wrist or shoulder dislocations.  

Thankfully however it’s not all doom and gloom. Wearing a helmet and being physically prepared for your trip can significantly reduce your risk of injury. There are also many benefits to a skiing holiday, not only is it fun and being outdoors enjoying the beauty of your natural surroundings is good for your soul and mental outlook. But undoubtedly the physical exertion is great exercise for your musculoskeletal and cardiovascular systems. These tips can help make your winter wonderland wicked rather than weary and wounded!

Why not start your holiday in tip top condition? If you know you have a knee or back niggle visit my self for some hands-on treatments and exercise prescription so you can enjoy your trip without any flare-ups. I can also prescribe strengthening exercises for your knees and quadriceps muscles (thigh muscles); the stronger they are the better they can absorb the impacts of skiing and snowboarding without injury.

Yoga, Pilates and core strengthening will protect your back and improve your balance which again may save you from a tumble and subsequent injury. In addition to this being physically fit will make your skiing better and more enjoyable. Injuries often occur later in the day when fatigue sets in and concentration levels starts to drop. The fitter you are the longer you will be able to stay out on the slopes without increasing your injury risk. Ask your physical therapist for advice on aerobic training leading up to your holiday.

Fortunately, most snow sport injuries can be treated with rest, bracing, pain medication and Sports Therapist. Some more severe fractures and ligament tears may require surgical intervention where recovery periods can vary from 3 to 6 months, and necessitate intensive rehabilitation. So, remember, on returning from your trip, should you have any sprains or strains get treatment early, rather than waiting to see if it will resolve itself. Early treatment and rehabilitation of an injury guarantees better long term outcomes. Chronic pain is a serious condition that can become complex and frustratingly stubborn to manage and overcome.

I’ve put together a guide called “6 Strategies for Avoiding Injury on the Slopes” and it’s accompanied by two leaflets with videos, containing six power exercises for either snowboarding or skiing. To download the leaflet click here

A skiing holiday is great fun, and these risks shouldn’t deter you from going and enjoying your time. Use these tips to get better prepared and stay injury free.

Lastly I hope you enjoy your snow holiday, if you would like more information on exercises to help before you go or to book a session. Just give me a call on 07759689612 or drop me an email at [email protected]. I look forward to hearing from you

Are you planning or have already booked a trip to the slopes? If so, are you prepared? I am not referring to your purchase of the latest ‘look’ to cruise the slopes in style or working out the best Apres ski spots. I am referring to yourself!

Your body, is it prepared and ready to take on the physical demands of skiing or snowboarding to return home without a cast and or crutches? Alpine skiing and snowboarding are classified as very extreme sports due to the involvement of high speeds and an increased propensity for participants to jump and perform acrobatic maneuvers (as seen on TV think The Jump on channel 4).

There are risks involved when participating in snow sports. Alpine skiing and snowboarding take place in environments where medical care may not be readily available on site. Because of these challenges, greater emphasis needs to be placed on skill, preparation, and safety strategies/equipment to prevent serious injury.

I would hope the only time you ride in the chopper is for a scenic flip or heli-ski and not a rescue off the mountain to the local hospital! Before travelling triple check your medical insurance includes extreme sports, as if not you better get an upgrade to it!

In both skiing and snowboarding, the leading cause of death and catastrophic injury is traumatic brain injury (TBI). Head injuries and concussions account for 25 to 30% of injuries, with one of the most high profile cases in recent years being none other than Michael Schumacher springing to mind.  Musculoskeletal injuries are far more common, albeit less serious.

When skiing you are at greater risk of sustaining an injury to your lower limb; most commonly knee injuries like tearing the ACL (anterior cruciate ligament) or sprains and tears to the collateral ligaments of the knee. Snowboarders on the other hand sustain most injuries to their upper limb; frequently sprains or fractures to the hand and wrist or shoulder dislocations.  

Thankfully however it’s not all doom and gloom. Wearing a helmet and being physically prepared for your trip can significantly reduce your risk of injury. There are also many benefits to a skiing holiday, not only is it fun and being outdoors enjoying the beauty of your natural surroundings is good for your soul and mental outlook. But undoubtedly the physical exertion is great exercise for your musculoskeletal and cardiovascular systems. These tips can help make your winter wonderland wicked rather than weary and wounded!

Why not start your holiday in tip top condition? If you know you have a knee or back niggle visit my self for some hands-on treatments and exercise prescription so you can enjoy your trip without any flare-ups. I can also prescribe strengthening exercises for your knees and quadriceps muscles (thigh muscles); the stronger they are the better they can absorb the impacts of skiing and snowboarding without injury.

Yoga, Pilates and core strengthening will protect your back and improve your balance which again may save you from a tumble and subsequent injury. In addition to this being physically fit will make your skiing better and more enjoyable. Injuries often occur later in the day when fatigue sets in and concentration levels starts to drop. The fitter you are the longer you will be able to stay out on the slopes without increasing your injury risk. Ask your physical therapist for advice on aerobic training leading up to your holiday.

Fortunately, most snow sport injuries can be treated with rest, bracing, pain medication and Sports Therapist. Some more severe fractures and ligament tears may require surgical intervention where recovery periods can vary from 3 to 6 months, and necessitate intensive rehabilitation. So, remember, on returning from your trip, should you have any sprains or strains get treatment early, rather than waiting to see if it will resolve itself. Early treatment and rehabilitation of an injury guarantees better long term outcomes. Chronic pain is a serious condition that can become complex and frustratingly stubborn to manage and overcome.

I’ve put together a guide called “6 Strategies for Avoiding Injury on the Slopes” and it’s accompanied by two leaflets with videos, containing six power exercises for either snowboarding or skiing. To download the leaflet click here

A skiing holiday is great fun, and these risks shouldn’t deter you from going and enjoying your time. Use these tips to get better prepared and stay injury free.

Lastly I hope you enjoy your snow holiday, if you would like more information on exercises to help before you go or to book a session. Just give me a call on 07759689612 or drop me an email at [email protected]om. I look forward to hearing from you

My 3rd Principle Of Lower Back Pain

My 2nd Principle Of Lower Back Pain

My 5 Principles Of Fixing Lower Back Pain

Why Fitbits could be bad for you!

steps

steps



1001 steps, 1002 steps, 1003 steps…. Does this sound like you and your fitness tracker?

Counting up your steps till you reach your magic number of 5k, 10k or more steps in a day

Well studies have found over the past few years it makes us feel unhappier as our fitness trackers turn going for a walk, run or a bike ride etc into a chore.

Don’t get me wrong people who use fitness trackers have been found to walk and run further however they were also found to hate it much more than people who were measured who didn’t use trackers.

At the end of the day, fitness and sport should be fun so get out there and enjoy it!

Below is one of the studies from Duke university business school in America relating to Fitbits and chores

http://www.fuqua.duke.edu/news_events/news-releases/jordan-etkin-tracking/#.WSGERsYjXIV

Remember to sign up for email updates for £5 off and free tips on keeping fully fit!

Part 2- Your Biggest Issue Stopping Your Body From Healing!



Continuing from last week’s post- something else that links in well with stress and can exacerbate the symptoms that stress has on the healing of wounds is a person’s diet, sleep and whether or not they smoke or drink.

Sleep

Mild moving through to severe sleep disruption is relatively common when someone is stressed.

This sleep disruption on its own without stress has been found to increase wound healing time.

sleep, relax massage

sleep


Diet

Diet can also slow down wound healing time as if you are low on sugar, polyunsaturated fatty acids and protein this can reduce the body’s ability to heal itself as it doesn’t have the right materials.

burger

burger



Alcohol

Bar

Bar


Alcohol consumption holds back wound healing as it disrupts your cardiac and immune function, by reducing the amount of collagen that can be layed at a time.


Smoking

smoking

smoking


Smoking also doesn’t help at all due to all the toxins and nicotine which is inhaled during a puff.It delays healing due to decreasing the amount of oxygen available to the injured area and it also slows down the speed at which the body’s immune system works.


Remember I offer Sport Massage, Swedish Massage and injury treatment in Newent, Gloucester, Cheltenham, the Forest of Dean and surrounding areas.

Your Biggest Issue Stopping Your Body From Healing!

Our busy and hectic lives



Stress!!

As we all know, stress isn’t great and everyone in the world goes through it at varying points throughout their lives.


Stress can be anything from a GCSE exam through to trying to find a job or just trying to work out where you are going with your life.


Stress can have varying impacts on your body and not least when you are trying to recover from an injury.


Multiple studies have been conducted over the years and have found that stress from various elements can dramatically slow the healing process.


For example carers who were stressed caring for dementia patients were found to take 24% longer (9days!) to heal from a biopsy.


Moving onto exams, dental students also had a biopsy taken, the students who had the biopsy taken during exams took 40% longer to heal than the students who had the same biopsy taken during holiday time.


Lastly in older men and women, when they were stressed, anxious or depressed this caused a longer healing time than the ones who weren’t the above healed at a much quick rate.


Tips to help stress – taken from the NHS website on stress- Link below

1. Look for the positives in life- be grateful for what you have and not you don’t (glass half full)

2. Accept you’ll always have jobs to do, prioritise your work load from most important to least.

3. Have a bit of me time, this is where you take time out just to do something for you, be that a hobby of yours through to a relaxing massage.

These are just a few examples to help reduce stress!

http://www.nhs.uk/Conditions/stress-anxiety-depression/Pages/reduce-stress.aspx

Christian, L. M., Graham, J. E., Padgett, D. A., Glaser, R., & Kiecolt-Glaser, J. K. (2007). Stress and wound healing. Neuroimmunomodulation, 13(5-6), 337-346.

The number 1 exercise if you work in an office!


If you work in an office, you spend anything from 6 hours a day through to 10 or more at a desk… being at your desk for such a long period can mean that you sit with the below posture:

Bad posture- stretch- Massage

Bad posture



Slumped forward, shoulders rounded, look familiar? I’m sure it does, you may even be reading this in the exact same posture!

The number 1 exercise to help this is below- this is stretching you pectoralis minor muscle and this can get very tight when you have the above posture.


Pec minor

Pec minor anatomy



Pec minor stretch for sport massage

Pec minor stretch



1. put your arm on a door frame or corner of a wall at head height

2. lunge forward until you feel s stretch (the higher up you have your arm the deeper the stretch) Hold this for 30 seconds and repeat 3 times!

This is just the start of helping adjust yourself to an optimum posture. With my sessions we can go through a step by step plan of getting you to the perfect posture at work...Remember only 2 weeks left to get 50% off a sport massage initial assessment or an injury assessment with me. This means only £22.50 for and hour and a half session! 50% off for March

[optinform]

50% off initial assessment for March- Massage and Injury


Grab yourself a bargain this month, as for the whole of March I am halving my initial assessment price from £45 for an hour and a half to just £22.50.

You might just want a relaxing massage, or you may need help with an injury. Whatever your needs I can tailor the session around you!

Sport Massage Sport Therapy

Sport Massage Sport Therapy

Sport Massage Sport Therapy

Sport Massage Sport Therapy

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