What are shin splints?

The technical term for shin splints is anterior compartment syndrome. It is a condition or an overuse injury resulting in pain at the front of your shins during a physical activity which is mainly running. Every muscle has a compartment that holds it together. During physical activity muscle expands, increasing pressure within the compartment. When it gets to the point where the compartment is unable to expand at the rate of the muscle, accumulated pressure compresses blood vessels resulting in ischemia (reduced blood flow) to the muscles and nerves causing various symptoms.

What causes shin splints?

Shin splints can be caused by direct trauma into the compartment causing excessive swelling. It may also be a result of a muscle tear as torn muscle would bleed within that compartment increasing the overall pressure. Arguably, the most common cause of shin splints is a rapid increase in muscle tone or volume of physical activity.

What are the symptoms of shin splints?

Most common symptoms are severe tightness or burning at the front of your shins during physical activity. Symptoms do not subside, and in most cases get worse, if physical activity is carried on. Other symptoms may include tenderness of the area, muscle tightness and tingling. Weakness or numbness of the area may also be present in severe cases. Tightness of the muscles may also alter the function of your ankle making it feel less mobile.

What is a sports massage?

It is a type of massage which is taught as a part of syllabus in degrees such as Sports Therapy or Sports Rehabilitation. The qualification of sports massage therapist may also be obtained doing a separate course at level 3, 4 or 5. Because there are no laws to protect the public from incompetence of certain therapists, make sure to check that your therapist is registered with an appropriate governing body to show that the therapist is professional, committed and has required qualifications to deliver a treatment of a good standard.

Also, sports massage can feel very similar to Swedish or deep tissue massage as techniques used are essentially the same. Those involve:

• Effleurage – gentle and soothing strokes over the skin to warm up muscles and get them ready for deeper work.
• Petrissage – is kneading and wringing of the muscles whilst applying a deep pressure. It helps to loosen the muscle tension.
• Tapotement – is percussion techniques which can be applied using fingers, edge of the hands or cupped hands. This type of technique helps to revitalise the worked muscles, increase the excitability and warm them up for a physical activity.
• Friction – is very focused and deep pressure applied on a specific area of the muscle. It helps to break down adhesions and scar tissue as well as loosen off tight muscles.

What are the benefits of sports massage?

There are several benefits of sports massage. Those include:

• Relaxation.
• Release of muscle tension and spasm.
• Release adhesions. 
• Break down scar tissue.
• Improved circulation.
• Help to manage anxiety and stress. 
• Increase the range of motion of joints. 
• Improves muscle flexibility.
• Helps to alleviate delayed onset of muscle soreness (DOMS) after physical activity.
• Helps to warm up and cool down.
• Increases efficiency of recovery after an injury when used with appropriate rehabilitation programs.

How does sports massage help with shin splints?

Sports massage helps to reduce the muscle tension, hence, it can improve the circulation promoting the blood flow in the area. It can also help to reduce excessive swelling, manage pain and improve the mobility of the ankle.

It is very important to note that you will most likely have to stop the physical activity you are currently undertaking which is exacerbating the symptoms. Sports massage on its own is less likely to help you to make a full recovery, hence, you will  be prescribed specific exercises to go with your treatment.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

References:

https://www.tandfonline.com/doi/pdf/10.3109/17453678709146460 

https://www.researchgate.net/profile/Ibrahim-Ragab-6/publication/327743872_Journal_of_Clinical_and_Analytical_Medicine/links/5ba1e08d45851574f7d58df4/Journal-of-Clinical-and-Analytical-Medicine.pdf

The post How Can Sports Massage Help with Shin Splints? appeared first on Perea Clinic.

What is patella tendinopathy?

Patella tendinopathy is a condition which affects the patella tendon in one way or another. Tendinopathy is an umbrella term widely used to describe conditions causing pain or limiting the function of the patella tendon and it covers inflammation of the tendon (tendinitis), degeneration of the tendon or other causes of pain located in the patella tendon.

What causes patella tendinopathy?

There are several factors which can cause patella tendinopathy. Those include repetitive strain on the patella tendon, weakness and/or tightness of the quadriceps muscle, sudden increase in physical activity level, sudden gain of weight and being overweight. When it comes to physical activity, most common sports that predispose development of the patella tendinopathy are running, basketball, football and cycling. 

What are the symptoms of patella tendinopathy?

Most common symptom is pain just below the knee cap. Pain can be worse for the first 5-15 minutes in the morning or after prolonged inactivity and gradually subside allowing you to go about your daily tasks. You might also feel pain walking up and/or down the stairs. If you are involved in a physical activity, pain can either worsen with physical activity if the case is more severe, or it may subside, but feel sore after the physical activity if the case is milder. You may also experience tenderness around the area and the tendon might feel thickened and less smooth. The movement of the knee joint may also be affected if the case is severe.

What is a sports massage?

It is a type of massage which is taught as a part of syllabus in degrees such as Sports Therapy or Sports Rehabilitation. The qualification of sports massage therapist may also be obtained doing a separate course at level 3, 4 or 5. Because there are no laws to protect the public from incompetence of certain therapists, make sure to check that your therapist is registered with an appropriate governing body to show that the therapist is professional, committed and has required qualifications to deliver a treatment of a good standard.

Also, sports massage can feel very similar to Swedish or deep tissue massage as techniques used are essentially the same. Those involve:

• Effleurage – gentle and soothing strokes over the skin to warm up muscles and get them ready for deeper work.
• Petrissage – is kneading and wringing of the muscles whilst applying a deep pressure. It helps to loosen the muscle tension.
• Tapotement – is percussion techniques which can be applied using fingers, edge of the hands or cupped hands. This type of technique helps to revitalise the worked muscles, increase the excitability and warm them up for a physical activity.
• Friction – is very focused and deep pressure applied on a specific area of the muscle. It helps to break down adhesions and scar tissue as well as loosen off tight muscles.

What are the benefits of sports massage?

There are several benefits of sports massage. Those include:

• Relaxation.
• Release of muscle tension and spasm.
• Release adhesions. 
• Break down scar tissue.
• Improved circulation.
• Increase the range of motion of joints. 
• Improves muscle flexibility.
• Helps to alleviate delayed onset of muscle soreness (DOMS) after physical activity.
• help to manage anxiety and stress. 
• Helps to warm up and cool down.
• Increases efficiency of recovery after an injury when used with appropriate rehabilitation programs.

How does sports massage help with patella tendinopathy?

Sports massage can help with patella tendinopathy by increasing the circulation in the area which would provide more blood and nutrients, hence, aid the recovery. It also helps to break down scar tissue or adhesions relaxing the muscle and the tendon which can help to reduce the intensity of the symptoms and improve the mobility of the knee.

It is important to bear in mind however, that sports massage will feel very uncomfortable, and you will very likely feel sore after the treatment. Also, sports massage on its own is unlikely to help you to cure patella tendinopathy as you will have to do certain exercises as well as make some changes to your physical activity while recovering from the condition.

Dealing with tendinopathy? Let us know so we can help you!

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4547110/?bron 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2971642/

The post How Can Sports Massage Help with Patella Tendinopathy? appeared first on Perea Clinic.

Getting ready to hit the slopes next year? Then we are here to help you out. In this, three issue blogs, we will discuss the essential equipment needed for your trip alongside general guidance when buying it. We will also discuss the most common skiing injuries and suggest a number of approaches on how to reduce the risk of experiencing one. In this issue we will focus on skis, bindings and boots as well as common lower extremity injuries.

Equipment:

Skis :

If you are a regular skier, we strongly recommend to invest in the equipment, but if this skiing holiday is only to tick it off of your bucket list, then you always have an option to rent the skis in the resort, however, you might not end up with the best pair for you. So, first things first, you can not ski without the skis. Buying it is not a simple task. There are numerous sizes, widths, lengths and shapes of skis. It all depends on the level of your skiing. When going to the ski shop, one of the most important things to know is that shop assistants are your best friend and most of the time they are highly knowledgeable professionals in helping you to find the best option for you. However, you must do a little homework and be prepared to answer questions such as: What is your skiing level? How frequently do you ski, and which terrain is your favourite to ski on?

Bindings:

After choosing your skis, you will have to get the bindings. Ski bindings is a special equipment which connects the ski boot to the ski enabling the skier to manoeuvre the ski. It is also a very important piece of equipment for injury prevention as during excessive forces it disconnects from the ski releasing the ankle. Once again there are various designs created by many manufacturers, hence, seek for advice from the ski shop assistant. However, generally, ensure that bindings fit your skiing style, your skiing boots and pay attention on the release, as most of the knee injuries could be prevented if the binding would release early during a fall. 

Ski boots:

When buying the ski boots ensure that they not only look good and fit well but are also supportive and feel comfortable. Know your feet and what you are used to. Remember that most of the time you will be wearing thick socks, so leave some extra space. Ideally, we recommend that you would have your boots measured and fitted by a professional to avoid disappointment. After purchasing a new pair, try to use it as much as you can before heading to hit the slopes.

Common lower extremity ski injuries:

Most common skiing injuries in the lower limbs are ACL and MCL sprains and meniscus tears. ACL and MCL are ligaments which attach your shin bone to your thigh bone and provide stability in the joint. Meniscus mainly functions as a cushion for shock absorption and adds to the stability of the knee joint. 

ACL sprain:

• Symptoms: You would usually feel or hear a pop in the knee. You will be in an excruciating pain immediately after injury. The knee will swell up significantly within couple of hours, however, depending on your fitness level, you might feel like you can function quite well minutes after the injury, but it will worsen rapidly. If you completely torn your ACL, some movements will make your knee unstable and make it collapse.
• Cause: Most common cause is too much twisting going through the knee joint due to loss of control and falling back on the skis with hips below the knees. Another common mechanism for this injury is sliding down on your side having your knees straight and trying to stand up.
• Prevention: Work on your technique. Ensure that you take on the terrain you feel comfortable on. Keep your knees bent at all times, when fallen and sliding down ensure that your knees are bent and that you come to a full stop before attempting to stand up. Moreover, have a more aggressive posture, meaning lean more forward to reduce the risk of falling backwards. Also, some strengthening and proprioceptive exercises can help you to have a better control of the body, hence, reducing the injury chance. 

MCL sprain:

MCL sprains are also common in skiing. The mechanism of injury is very similar to the one of the ACL, however, it occurs more when the knee is being forcefully bent inwards. 

• Symptoms: Pain at the inside of the knee. Usually much less swelling, if any, comparing to the ACL. Knee might feel unstable and uncomfortable when bending it in.
• Causes: Excessive forces placed on the bent knee pushing it in. Usually due to very similar reasons to those of ACL sprain.
• Prevention: Same as ACL.

Meniscus tear:

Once again the mechanism of injury is very similar to the one of ACL and MCL. If you are really unlucky you might experience something called an ‘Unlucky Triad’ where all three structures are torn during one event.

• Symptoms: Usually minimal swelling, however, the knee will feel painful during a specific movement constantly. This will vastly depend on the area of meniscus injured. You might also feel consistent clicking or catching of the knee.
• Causes: Excessive twisting forces placed on the knee. Usually due to similar reasons to those of ACL sprain.
• Prevention: Same and ACL + MCL. 

We hope this information is useful for you. If you need more information about it or any of our treatments, please contact us. We are always happy to help.

The post All you need to know to get ready for the ski season: How to prevent injuries. [part 1] appeared first on Perea Clinic.

Knee injuries can stop you in your tracks. The human knee, like other joints, is a complex structure that does such an amazing and complex job so well that we can often take for granted the job it does. If your knee injury was caused by another person’s negligence or recklessness, you can seek legal action with the help of salt lake city injury lawyer.

Just imagine walking or running with your knees, or sitting, or getting out of bed in the morning, or many other things we love to do like cycling or dancing. The knee is made up of cartilages, bones, ligaments, tendons, muscles, fluid and other tissues. All arranged in alignment to give the complex movement and activities that it produces.

Knee injuries

A background to knee injuries

Most knee injury is due to trauma, which can commonly due to sports but can be due to accidents, blunt force trauma, etc. However, there are other causes such as infections, inflammation and tumours. The commonest symptoms of knee injury are pain, swelling, and instability (feeling like your knee is giving way). You may also feel or hear a popping or snapping when the injury happens. Also, you may find it difficult to put your full weight on the injured leg.

The different types of knee injuries

As per auto injury clinic in Portland, the most common type of knee injuries is to the ligaments, which are there to help to keep your knee stable by holding the bones together.

The cruciate ligaments, the Anterior (ACL) and Posterior (PCL) Cruciate Ligaments, lie inside and form a cross shape inside your knee, which gives them their name. They help keep your knee stable by controlling its forward and backward movement.

ACL injuries

Usually, these injuries happen when you twist your knee, for example if you land on your leg and then turn quickly, and are common in basketball or football. ACL injuries can be quite serious.

PCL injuries

They can happen if you fall on your knee when it is bent, for example when your knees hit the dashboard of a car during an accident or an unexpected fall.

Collateral ligaments

The collateral ligaments which include the Medial (MCL) and Lateral (LCL), help to limit the amount your knee can move from side to side. Problems to the MCL tend to occur when there is excessive movement outwards, and injuries to the LCL happen mainly with forceful inward movement.

Cartilage injuries

These involve a tear in a meniscus and are also quite common. When people say they have a “torn cartilage” this is what they usually mean. These injuries usually result from twisting, like in basketball or football, or repeated impact from running, tennis or from skiing.

Tendon injuries

Tendon injuries usually result from regular running or impact in sports that require a lot of jumping. The knee tendons commonly injured are the quadriceps tendon. These tendons connect your kneecap (patella) to the anterior thigh muscles (quadriceps). The patella tendon which connects the patella to the femur is often referred to as a ligament (jumper’s knee).

Managing knee injuries starts with identifying the cause of the injury and then selecting the best treatment. We hope this information was useful for you. If you have any questions about it or about our treatments, please contact us.  We are in Mill Hill Broadway and Islington. We are always happy to help.

The post Knee injuries, the different ways you can suffer appeared first on Perea Clinic.

There are many sports medicine treatments available for sports injuries. Each type dependent on the factors involved, such as the severity of the injury and what body part is affected.

We know how painful sports injuries can be and how the need for them to get better quickly is severe, so we’ve put together some of the common treatments to help you.

Sports Injuries

Sports Prep & Maintenance

For those who take part in regular sporting activities, or for those who are undertaking demanding sports like a marathon, for example, this program can help to prevent further injury, improve performance and reduce stiffness and soreness. By regularly using this treatment during training, dysfunction in muscle tissues, tendons and fascia can be identified, and therefore injury is less likely.

Sports & Remedial Massage

In order to speed up healing time from a sports injury, a sports & remedial massage is ideal apart from the services. The techniques of this massage can help anyone who is experiencing muscle pain, and with regular massages can also increase the health of the muscle and encourage healthy blood circulation. Over a period of time, these massages can also help to sustain higher levels of performance and remain injury free.

Acupuncture (Dry Needling)

Acupuncture works by inserting small, fine needles into a layer of skin at defined points. This helps to unblock energy flow through meridians. As an athlete trains, their body doesn’t often have the strength to heal any injuries that may have occurred. Acupuncture can help the body to balance, restore and maintain levels of energy and build up any weaknesses. This can result in a quick recovery time as the body is strengthened.

We hope this information was useful for you. If you have any questions about it or about our treatments, please contact us.  We are only a 5 minute walk away from Mill Hill Broadway Station in Islington.  We are always happy to help.

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