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Research Review: Are Warm-Ups worth the effort?

Most Physio’s, PT’s and Coaches firmly believe that a good warm up is essential in reducing the chance of injury and preparing the body for the activities to follow, but has this injury reduction benefit been actually proven in science?

In a research review published in The Journal of Sports Science and Medicine, academics from Monash University in Melbourne reviewed studies that looked to answer this question. Surprisingly over the past 40 years there have only been five studies that looked at the injury reduction benefit of a warm-up.

From the five studies examined, three of the studies supported the use of a warm-up to reduce injury whilst the remaining two did not.

The Monash researches went on to conclude from their evaluation that:

  • In the three positive studies there was a greater emphasis on general exercise to increase body temperature while the two negative studies were more involved in stretching warm-ups.
  • The three positive studies found that the reduced injury risk was associated with the age and type of activity undertaken.

Even allowing for the lack of research material, we still suggest that you undertake a thorough warm-up before performing exercise. For example:

  • 5-20 minutes in total.
  • General activity to increase basic body temperature followed by some more specific range of motion stretching that replicates the events to follow.
  • A series of balance related activities to ensure your sensory receptors are prepared for the tasks to follow.
  • Gradually increasing intensity becoming more specific and “game like” as the training session or game approaches.

For assistance with your pre-exercise download our ‘Injury Prevention’ ebook

 

The Markland Clinic providing first class specialist Physiotherapy in Cirencester and Swindon

If we can help you in anyway please contact Erica

at Cotswold Leisure Centre, Tetbury Road, Cirencester, Glos, GL7 1WG 01285 654059

at David Lloyd, Latham Road, Swindon, Wilts SN25 4DL 01793 469309

May 14, 2012 | Category: Sports Injury, Training Tips — Tags: , , — Kate Markland
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What are safe versus dangerous exercises?

The concept of ‘safe or dangerous exercises’ is a common topic of discussion among industry experts and, in many cases, there are plenty of grey areas. It is important to realise that an exercise that is considered safe for one participant may be potentially dangerous for another, but that said, there are a number of relatively simple indicators that can help identify movements that may be considered ‘potentially dangerous’ or ‘ineffective’ in the majority of health and fitness programs. And, of course, any personal trainer should be able to help further with this identification process.

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The Markland Clinic providing first class specialist Physiotherapy in Cirencester and Swindon

If we can help you in anyway please contact Erica

at Cotswold Leisure Centre, Tetbury Road, Cirencester, Glos, GL7 1WG 01285 654059

at David Lloyd, Latham Road, Swindon, Wilts SN25 4DL 01793 469309

April 30, 2012 | Category: Ageing, Back Pain, Knees, Shoulder, Sports Injury, Team — Tags: , , , , — Kate Markland
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Calf Strain

Causes of calf pain can include muscle cramp, delayed onset muscle soreness (DOMS) and referred pain from the lumbar spine, however, by far the most common cause of pain in the lower leg is a strain to the musculotendinous complex of the Gastrocnemius and/or Soleus.

Within the fitness industry calf tears often occur in typical activities such as shuttle runs (requiring rapid acceleration and change of direction), split jumping (where one leg is thrust backwards on landing), incline running and sprinting. This injury is common in boxing sessions where participants are jumping and hopping on their toes and also in hill work on sand in the popular “Boot Camp” activities due to the unstable surface the sand provides and the intense muscle work involved in these sessions.

Examination reveals tenderness localised to the site of the tear and if severe, a palpable defect or gap may be felt. Stretching of the Gastrocnemius will also reproduce pain, which is why the patient will usually walk with the foot turned outwards as this limits ankle dorsiflexion and reduces the need to dorsiflex the ankle whilst walking.

There is also a significant number of people who do not have the sharp, stabbing pain associated with the typical calf strain – but report more of an intermittent cramping sensation during exercise. This “cramping” sensation is often due to recurrent minor calf tears which can be linked back to old scar tissue from a previous (and more severe) calf tear – this scar tissue is common in patients that did not undergo adequate rehabilitation following their initial calf injury.

As with all episodes of pain it is essential the client is examined by a Physiotherapist or sports physician as soon as possible. The medical professional will evaluate the extent of the injury, outline an approximate time line for rehabilitation, as well as excluding any more serious problems such as achilles tendon rupture, lumbar spine referral and deep venous thrombosis (DVT).

Once the calf strain is diagnosed and other problems excluded, initial management will aim to reduce pain and swelling. This is best achieved with ice, elevation and compressive bandaging. The patient may also benefit from a small heel raise in the shoe to prevent excessive stretching of the calf when walking, females will typically be more comfortable in shoes with a moderate heel raise.

Gentle stretching to the point of a “tightness sensation” and muscle strengthening can begin after the first 24 hours. The exercise progressions commence with bilateral concentric calf raises and gradually progress to unilateral concentric, adding of weight and finally bilateral and unilateral eccentric lowering over the edge of a step. Final stage rehabilitation will involve plyometric and sports specific drills to ensure complete recovery prior to returning to sport. Soft tissue therapy is an important component of the management plan as residual scar tissue can lead to long term problems and injury recurrence.

 

 

 

The Markland Clinic providing first class specialist Physiotherapy in Cirencester and Swindon

If we can help you in anyway please contact Erica

at Cotswold Leisure Centre, Tetbury Road, Cirencester, Glos, GL7 1WG 01285 654059

at David Lloyd, Latham Road, Swindon, Wilts SN25 4DL 01793 469309

April 23, 2012 | Category: Foot and Ankle, Knees, Sports Injury — Tags: , , , — Kate Markland
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Why Ankle Sprain is a Health Hazard

I recently suffered an ankle sprain and I am not sure of what I need to do to assist my recovery and prevent this from happening again? Is it true that I will always have weak ankles from now on?

Ankle sprains are truly one of the most common injuries we see in our physiotherapy clinic and, as you correctly mentioned, can certainly lead to prolonged problems if they are not diagnosed fully and treated effectively from day one.

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The Markland Clinic providing first class specialist Physiotherapy in Cirencester and Swindon

If we can help you in anyway please contact Erica

at Cotswold Leisure Centre, Tetbury Road, Cirencester, Glos, GL7 1WG 01285 654059

at David Lloyd, Latham Road, Swindon, Wilts SN25 4DL 01793 469309

March 26, 2012 | Category: Foot and Ankle, Sports Injury — Tags: , , , , — Kate Markland
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Hamstring Injury – Are you completing all 6 steps?

Hamstring injury is one of the most common problems we see at The Markland Clinic and it is unfortunately an injury that often recurs – especially if a thorough rehabilitation program is not completed.

Researchers in the UK completed a thorough review of current hamstring injury rehabilitation protocols titled “Training Considerations after Hamstring Injury in Athletes” which was published in the 2009 Strength and Conditioning Journal 31(1).

In their review the researchers concluded that there are essentially 6 stages that need to be covered to effectively rehabilitate these injuries and prevent recurrence – these are:

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The Markland Clinic providing first class specialist Physiotherapy in Cirencester and Swindon

If we can help you in anyway please contact Erica

at Cotswold Leisure Centre, Tetbury Road, Cirencester, Glos, GL7 1WG 01285 654059

at David Lloyd, Latham Road, Swindon, Wilts SN25 4DL 01793 469309

March 19, 2012 | Category: Sports Injury — Tags: , , , — Kate Markland
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Research Review: Tennis Injuries and Surface Type

A report in the British Journal of Sports Medicine examined the effect of the playing surface on feet pressure and injury potential. The researchers studied the landing patterns of two common tennis moves; the ‘serve and volley play’ versus ‘baseline play’, performed on two playing surfaces – clay and artificial surface called “Greenset”.

The researchers found:

“Greenset”: the higher friction led to increased player acceleration, speed and torque with a greater chance of muscle fatigue. Ankle sprains, achilles tendon problems and knee ligament strains where more likely to occur on the harder surfaces.

“Clay”: the lower friction and longer sliding movements (as seen in the French Open at Roland Garros) causes longer ground contact times which can result in a higher incidence of muscle strains and spasms.

It was suggested by the researches that players and coaches include a significant amount of lower body strength and endurance work in the overall training program, as well as including specific attention to the muscles of the feet.

 

The Markland Clinic providing first class specialist Physiotherapy in Cirencester and Swindon

If we can help you in anyway please contact Erica

at Cotswold Leisure Centre, Tetbury Road, Cirencester, Glos, GL7 1WG 01285 654059

at David Lloyd, Latham Road, Swindon, Wilts SN25 4DL 01793 469309

March 12, 2012 | Category: Sports Injury — Tags: , , , , — Kate Markland
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Get the Correct Running Shoes!

Poor quality training shoes is probably the most important component in injury prevention for people commencing or upgrading their training programs.

We hear the story over and over again of the patient who starts a fitness program, grabs their old joggers from the cupboard (usually a 10 year old pair of Dunlop Volleys), and gets stuck into their training only to break down with injury 1-2 weeks into the program.

Here are some simple footwear tips from The Markland Clinic:

  • You get what you pay for in footwear – cheap shoes are cheap for a reason.
  • If you are running regularly (i.e. 3 times per week or more) you should replace your shoes every 6 months – even if they still look in good shape – because they begin to lose their cushioning leading to larger impact forces and increased injury risk.
  • If you are trying on different shoes place one model on the right root and a different model on the left foot then walk or run around the store – this makes it easier to compare fit and comfort.
  • As we all have different foot types and running characteristics ask a Markland Clinic Physiotherapist to perform a treadmill assessment. In this session we will check your foot type and then assess your running style and foot function whilst you are in motion on the treadmill. The therapist will provide technique tips to reduce your injury risk.

The Markland Clinic providing first class specialist Physiotherapy in Cirencester and Swindon

If we can help you in anyway please contact Erica

at Cotswold Leisure Centre, Tetbury Road, Cirencester, Glos, GL7 1WG 01285 654059

at David Lloyd, Latham Road, Swindon, Wilts SN25 4DL 01793 469309

February 27, 2012 | Category: Sports Injury, Training Tips — Tags: , , , , — Kate Markland
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How to STOP Knee Pain

Do You Have Knee Pain?

Are Stairs Often Difficult?

Do You Need Some Help?

Is Your Training Being Impacted By Your Knee Pain?

Knee pain ( especially at the front of the knee and under the kneecap) is a common condition seen in our clinic especially in runners and also women between the ages of 30-50 starting out their new exercise program.

Common symptoms include pain with squats/lunges, difficulty climbing and descending stairs, and even pain when sitting for long periods with your knees bent.

There may also be swelling or weakness that is gradually getting worse.

A number of factors can cause anterior knee pain including

  • poor movement patterning when running/squatting
  • tight muscles in the outside of the thigh and calf
  • poor alignment in your feet

These risk factors may have been present for many years, but only become a problem when you increase exercise volume or work levels.

If you are experiencing knee pain try a few of the following Physio Tips:

  1. Ice your knees for 15-20 mins after each workout/work day
  2. Decrease the incline on the treadmill or walk on flat areas instead of hills – this will reduce the rolling of the feet
  3. Do small range (pain free) squats – instead of lunges in your training program – sometimes even the weight of the body in a lunge is too much for weakened thigh muscles to stabilize.
  4. Ensure you are wearing proper supportive shoes during your workout – and replace them regularly.

The good news is that the majority of knee pain issues can be effectively treated with a range of Physio designed exercises and stretches – but beware – the longer you leave a problem – the harder it gets to fix.

 

The Markland Clinic providing first class specialist Physiotherapy in Cirencester and Swindon

If we can help you in anyway please contact Erica

at Cotswold Leisure Centre, Tetbury Road, Cirencester, Glos, GL7 1WG 01285 654059

at David Lloyd, Latham Road, Swindon, Wilts SN25 4DL 01793 469309

February 20, 2012 | Category: Ageing, Knees, Sports Injury, Training Tips — Tags: , , — Kate Markland
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The Acromio-Clavicular Joint – a Common Cause of Shoulder Pain

Pain on the point of the shoulder is often caused by an injury to the Acromio-Clavicular joint – here is some handy information on this common problem.

Pain originating from the AC joint (the joint at the end of the collarbone – on top of the shoulder) is usually well localized and the client will often place one finger directly over the AC joint when asked to indicate the most painful area.

There is usually discomfort with humerus and scapula movement, particularly movements where the arm is brought across the body into a horizontally flexed position. Uncomfortable exercises in the gym may include bench press (particularly wide grip bench), dips and push ups. The person often has difficulty sleeping on the effected side.

Some suggestion to reduce stress on the AC joint include:

1)      Keep the elbows closer to the side with a shoulder width hand position during push-up and bench press.
2)      If bench pressing or doing push ups - decrease the depth of the repetitions to keep the elbows above the horizontal.
3)      Perform pull downs with a closer or even underhand grip.
4)      Reduce the amount of overhead exercise in the program.
5)      Avoid sleeping on the effected side until the pain improves.

If you have problems with your shoulders make sure you book an appointment with The Markland Clinic today call 01285 654059.

The Markland Clinic providing first class specialist Physiotherapy in Cirencester and Swindon

If we can help you in anyway please contact Erica

at Cotswold Leisure Centre, Tetbury Road, Cirencester, Glos, GL7 1WG 01285 654059

at David Lloyd, Latham Road, Swindon, Wilts SN25 4DL 01793 469309

February 13, 2012 | Category: Shoulder, Sports Injury — Tags: , — Kate Markland
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Research Review: Delayed Onset Muscle Soreness (DOMS)

Almost all active exercising people suffer from some degree of Delayed Onset Muscle Soreness (DOMS) and many patients ask us if there is anything they can do to reduce the discomfort following a bout of heavy exercise.

A team at the health and sport science faculty at Funtendo University in Japan published a paper in the “Journal of Sports Science“ that examined the effect of aqua exercise on the recovery of lower limb muscle soreness after downhill running.

In this study 10 distance runners with DOMS were divided into 2 groups – the aqua exercise group performed 30 minutes of walking, jogging and jumping in water on three consecutive days whilst the other group rested. The study found that the aqua exercise group recovered their muscle power faster and had reduced stiffness and soreness compared to the resting group.

If you do have a problem with DOMS, a few pool sessions of walking and jogging the next day after exercise may help.

However, if there is any pain in the region of a joint, or if the pain does not decrease within a few days then call The Markland Clinic to check out the injury.

 

 

The Markland Clinic providing first class specialist Physiotherapy in Cirencester and Swindon

If we can help you in anyway please contact Erica

at Cotswold Leisure Centre, Tetbury Road, Cirencester, Glos, GL7 1WG 01285 654059

at David Lloyd, Latham Road, Swindon, Wilts SN25 4DL 01793 469309

February 6, 2012 | Category: Sports Injury — Tags: , , , — Kate Markland
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