Fully Fit Therapy

"Getting you Fully Fit From Home"

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New Years Resolution 101

Marathon Tips Part 1

My 5th Principle Of Lower Back Pain

Back Belts stop yourself from getting injured… or do they?

Massage

No one lifts more than powerlifters, so those big belts you see them wear must help fend off back injury right?

Well umm no actually, it has been found that these belts can actually increase, that’s right increase back injury.

‘But I lift heavy objects at my work not in the gym, surely that helps’ ….. no again, it has been found they have little to no preventative use in the work place.

The way they really work is they provide a sensory input and make you feel more secure and stable. This encourages the idea that your back needs to be stabilised, backs are actually sturdy and non-fragile and need no help in being stabilised.

You can now go and leave your back belts at home or in the shop!

If you have any back pain or just aches and niggles, give me a call and book in today to help you get back on track to being Fully Fit!

Siewe J, Rudat J, Röllinghoff M, et al. Injuries and overuse syndromes in powerlifting. Int J Sports Med. 2011 Sep;32(9):703–11. PubMed #21590644.

Steffens D, Maher CG, Pereira LS, et al. Prevention of Low Back Pain: A Systematic Review and Meta-analysis. JAMA Intern Med. 2016 Jan:1–10. PubMed #26752509. Back belts “do not appear to prevent LBP.”

https://www.painscience.com/articles/lifting-technique-is-not-important-for-your-back.php

The Best thing you can do for back pain!

bad back pain

the best thing for a bad back




Well 20 or so years ago the advice given for back pain was to rest/lie down, but research has now done a U turn and has shown that inactivity doesn’t help back pain but in fact makes it worse!!


Therefore the best thing you can do is keep moving. Researchers have so far not concluded that there is any type of exercise that is better so the best thing to do is pick an activity you like and keep doing it. Anything from Pilates through to swimming and general back stretches.


Keep moving to get your back to Fully Fit!


If you want more help with your own back pain, call me today and book a session in and remember you can sign up to my updates below and get £5 off your next treatment session!!


Below is just some further information on exercise and back pain

Searle, A., Spink, M., Ho, A., & Chuter, V. (2015). Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clinical rehabilitation, 29(12), 1155-1167.

Natour, J., Cazotti, L. D. A., Ribeiro, L. H., Baptista, A. S., & Jones, A. (2015). Pilates improves pain, function and quality of life in patients with chronic low back pain: a randomized controlled trial. Clinical rehabilitation, 29(1), 59-68.

Daenen, L., Varkey, E., Kellmann, M., & Nijs, J. (2015). Exercise, not to exercise, or how to exercise in patients with chronic pain? Applying science to practice. The Clinical journal of pain, 31(2), 108-114.

Murphy, S., Blake, C., Power, C. K., & Fullen, B. M. (2014). Outcomes of a group education/exercise intervention in a population of patients with non-specific low back pain: a 3-year review. Irish Journal of Medical Science (1971-), 183(3), 341-350.

Cohen, S. P. (2015, February). Epidemiology, diagnosis, and treatment of neck pain. In Mayo Clinic Proceedings (Vol. 90, No. 2, pp. 284-299). Elsevier.

Handy tips for plantar fasciitis

plantar fasciitis

Props to the running physio who put this together- Some very simple and easy to follow advice to look after your feet

Sport Massage

Hamstring Strain Protocol-

Aspetar Hamstring Protocol Full video

Injury Rehab Sport Massage

Rolling Along On Some Foam- Foam Rolling

Injury Rehab Massage Sport


Foam rolling is a common form of self-myofascial release which is a manual therapy. It is often used by lots of athletes prior to a workout with a view to improving flexibility or after a workout with a view to reducing muscle soreness and promoting quicker recovery.

Pre exercise foam rolling has been found to increase range of movement in the short term.

Post exercise it has been found to help with soreness and fatigue during exercise.

What needs to be expanded on however is finding the optimal duration of foam rolling as there is currently no gold standard foam rolling programme.

For further information on this you can have a look at the below articles.

Ajimsha, M. S., Al-Mudahka, N. R., & Al-Madzhar, J. A. (2015). Effectiveness of myofascial release: Systematic review of randomized controlled trials. Journal of bodywork and movement therapies, 19(1), 102-112.

Andersen, L. L., Jay, K., Andersen, C. H., Jakobsen, M. D., Sundstrup, E., Topp, R., & Behm, D. G. (2013). Acute effects of massage or active exercise in relieving muscle soreness: Randomized controlled trial. The Journal of Strength & Conditioning Research, 27(12), 3352-3359.

Recovery Strategies- A BASES Statement

download


Part of a good recovery is based on rest, due to the fact that it is central to healing-

If sufficient time is taken, the body will recover naturally the majority of the time without the need of any intervention. This would be in a perfect world, however training and matches come thick and fast with not enough time for players to recover naturally. This is where recovery strategies/ aids come into play.

Gains from using recovery procedures such as compression garments are futile, if the basics of training such as hydration, diet etc aren’t adhered to.

The best way to pick a strategy, is to firstly look at the window of time you have. Then look at what action in the game/training had the most detrimental affect.

1. If you are trying to reduce muscle soreness – use Compression garments, neuromuscular stimulation or massage

2. If you are instead trying to limit muscle damage due to inflammation, then using cold water immersion is the recommended recovery strategy

3. Assess warm up and cool down exercises to see if they are specific to the movements in your game.

4. Another example given in the journal, is to try and minimise oxidative damage within the muscle by taking antioxidant supplementations such as Cherry Juice.

As a coach, the article states that there is a balance where there is a positive effect from exercise induced adaptation and anywhere past this positive there needs to be a recovery plan in place to ensure any further stress does not cause a detrimental effect to the performance gains.

So there you go a little look into recovery strategies and how to pick them. For a look at the whole article click the link below http://www.bases.org.uk/The-BASES-Expert-Statement-on-Athletic-Recovery-Strategies

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