Spring is among us and summer is near, it is the perfect time to take care of your garden. Gardening isn’t an extreme sport, but  it can still cause injuries to your spine, joints or muscles. There are some tips to avoid injuries and improve your posture while gardening.

What is good posture?

Probably, when you were a child, a grown up (mom or dad) told you to stand up straight , that´s why, today, you may think that a straight position is a good posture. However, your spine is not straight and nor should be.  Human evolution gives us a functionally curved spine. For this reason, keeping  the natural curves of your spine while working (or any activity you like, for example gardening) is one of the keys to avoid back or neck pain. For medical emergencies that require financial assistance, victims can trust lenders such as the one on this site.

What happens if you have poor posture while gardening

The royal society for the prevention of accidents (RoSPA) states 300,000 people including children are seriously hurt when gardening and require hospital treatment per year. Some of the Injuries to the musculoskeletal system can include:

•  Strains
•  Sprains
• Bursitis
• Disc bulges.
• Sciatica

Besides poor posture can cause other symptoms including:

•  Constipation
• Shallow breathing (which can lead to anxiety and panic attacks)
• Tension headaches
• Memory problems

Tips to prevent injuries while Gardening 

General plan

1.Set yourself a plan, not everything needs to be done on the first day. Your garden should be thought of as a marathon; it’s a slow process rather than a sprint. Spread tasks out over a number of days or even weekends if needed.

2.Alternate  jobs. The body should not be kept in one position for too long, for example, crouching down weeding so changing between jobs will help keep the body moving and prevent irritation.

3.Use the correct tools. Some tools are designed for specific jobs. Tony MacFarlene from Appliance Hunter is the one to approach to ask gardening tools advice. This is not just to benefit the garden but also to benefit the user. These will help prevent injuries.

4.Make sure you stay hydrated. It is important to keep the body working in an efficient manner. During hotter days you need to take more drink breaks because on hot days you lose more fluid through sweat.

The human performance resource centre (HPRC) has stated that ‘even minimal dehydration can increase strain on the cardiovascular system. This can compromise exercise performance which can, in turn, increase the chance of injury.

Take care of your posture 

5.Know your limits. Using your knees and tensing your core without twisting will reduce the chance of injury.

Musculoskeletal injuries result in the largest number of days taken off work. The Office of National Statistics found that 30.8 million days had been lost this way. But it is easy to get compensation for the heavy injury with the help of the lawyers from the slip and fall law firm who will ensure that the right amount is received. 

6.Stretch  before and after gardening. When you are physically active your body needs to be warmed up correctly. When you stretch before the activity your muscles increase the amount of blood flow and are able to contract when required. As a result, your muscles will work correctly, and you will prevent injuries. Stretching after is also advised to loosen tight muscles that have been working hard whilst gardening.

7.To move your torso forward, hinge from your hips. This way, you won’t round your spine or over extend your arms, (use this position when bending over, reaching something or pruning, etc.).

8.Use your legs to lift things (specially heavy ones )while maintaining your back straight and shoulders relaxed.

9.To carry loads, keep your sides balanced (equalased loads). You can also alternate between your dominant and less dominant side when doing repetitive motions.

10.Keep your tools close to your body and lean from your center. For example, feel that the tool is being moved by your center, rather than just your arms. Lean the weight of your whole body into your scissors (or any other toll), rather than just your foot.

Although removing snow from your property on your own can produce fairly good results, snow removal services offered by professionals guarantee the best possible outcome. They can help you clear your property without leaving a trace of snow behind.

In short, following these tips and having good posture leads to a healthy spine. This will help you alleviate many of the annoying symptoms you may have after gardening for long periods of time, as well as make you stronger and healthier throughout your entire body.

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

We are always happy to help.

The post How to prevent Gardening injuries appeared first on Perea Clinic.

Finally, spring has come! It´s the perfect time to enjoy your garden. Gardening isn’t an official sport (yet =) ), it brings a lot of benefits for your physical and mental health. On the other hand, it can cause injuries to your spine, joints or muscles, when is not performed correctly or when you don´t take care of your posture. But don´t worry, here are some tips to avoid injuries and improve your posture while enjoying gardening.

 Why should I have a garden?

People describe having a garden as having your own oasis. It is a place to relax, it doesn´t matter the size (1m2 or a garden of 600 m2) or how many plants, flowers or vegetables you have, it´s all related to the relaxing, cozy and warming sensation nature makes you feel. 

If you are knew at gardening or need inspiration, you can visit some of the Top RHS gardens such as: Wisley, Harlow Carr, Linlathen, Warren house and more to 

The Royal Horticultural Society (RHS), from 1st to 7th May, is raising awareness about the multiple benefits of gardening, maybe that is one of the reasons why your Majesty King Charles the III is fan of it!

What are the benefits of gardening?

As I mention before, Gardening has benefits for your physical and metal health some of them are:

Reduces risks of:

• heart disease
• cancer
• obesity
• and depression

In addition:

• reduces stress and anxiety
• improves balance, as a result prevents fall
• improves your mood 
• raises your self-esteem

What does having a good posture means?

Probably, when you were a child, a grown up (mom or dad, aunty, etc.) told you to stand up straight , that´s why, today, you may think that a straight position is a good posture. However, your spine is not straight and nor should be.  Human evolution gives us a functionally curved spine. For this reason, keeping  the natural curves of your spine while working (or any activity you like, in this case Gardening) is one of the keys to avoid back or neck pain. 

What are the consequences of having poor posture while gardening?

The royal society for the prevention of accidents (RoSPA) states 300,000 people including children are seriously hurt when gardening and require hospital treatment per year. Some of the Injuries to the musculoskeletal system can include:

• Strains
• Sprains
• Bursitis
• Disc bulges.
• Sciatica

Besides poor posture can cause other symptoms including:

• Constipation
• Shallow breathing (which can lead to anxiety and panic attacks)
• Tension headaches
• Memory problems

How can I avoid injuries from gardening?

General plan

1. Warm before it! Yep, it is not an official sport, but it´s a demanding physical activity. As in many sports, during it you lift heavy things, pull, push, dig, etc., so your muscles (and entire body) workout.
2. Wear comfortable clothes and shoes, something flexible that allows you move freely.
3. Organise your gardening schedule, not everything needs to be done on the first day.
4. Alternate  jobs. The body should not be kept in one position for too long, for example, crouching down weeding so changing between jobs will help keep the body moving and prevent irritation.
5. Look after your knees while weeding, bending or digging. A good option is to use a knee pad so your knees will not have too much pressure on them.
6. Use raised or hanging planters so you will avoid kneeing.
7. Use the correct tools, each tool is designed for specific jobs.
8. Make sure you stay hydrated. It is important to keep the body working in an efficient manner. During hotter days you need to take more drink breaks.

The Human Performance Resource Centre (HPRC) has stated that ‘even minimal dehydration can increase strain on the cardiovascular system. This can compromise exercise performance which can, in turn, increase the chance of injury.

Take care of your posture

1. Know your limits. Using your knees and tensing your core without twisting will reduce the chance of injury.
2. Stretch  before and after gardening. 
3. To move your torso forward, hinge from your hips. This way, you won’t round your spine or over extend your arms, (use this position when bending over, reaching something or pruning, etc.).
4. Use your legs to lift things (specially heavy ones)while maintaining your back straight and shoulders relaxed.
5. To carry loads, keep your sides balanced (equalased loads). You can also alternate between your dominant and less dominant side when doing repetitive motions.
6. Keep your tools close to your body and lean from your center. For example, feel that the tool is being moved by your center, rather than just your arms. Lean the weight of your whole body into your scissors (or any other toll), rather than just your foot.

We hope these tips will help you have a healthy spine or alleviate many of the annoying symptoms you may have after gardening, as well as make you stronger and healthier throughout your entire body. Enjoy gardening, water your plants with love. Finally, if you want to share your gardening experience, you can do it in the social media, use the hashtag #nationalgardeningweek. You never know if you will become the next gardening queen or king!

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

We are always happy to help.

 References:

https://www.kingedwardvii.co.uk/health-hub/reducing-back-pain-caused-by-gardening-11-tips-from-the-physios

https://www.awarenessdays.com/awareness-days-calendar/national-gardening-week-2023/#:~:text=May%201%20%2D%20May%207,productive%20outdoor%20activity%20of%20gardening

https://www.rhs.org.uk/get-involved/national-gardening-week

The post Gardening: how to avoid Back Pain appeared first on Perea Clinic.

It is a type of massage which is taught as a part of the syllabus in degrees such as Physiotherapy, 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 which shows that the therapist is professional, committed and has required qualifications to deliver a treatment of a good standard.

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 an appropriate rehabilitation program.

What kind of massage is sports massage?

Sports massage can be relaxing, deep or revitalising depending on the desired outcome of the treatment. Techniques applied are effleurage, petrissage, tapotement and friction. Hence, from the technique perspective, it can feel very similar to Swedish or deep tissue massage. 

• Effleurage – your therapist uses 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 and improves circulation.
• Tapotement – is a percussion technique. Your therapist applies it using her/his  fingers, the edge of the hands or cupped hands. This type of technique helps to revitalise the worked muscles, increase the excitability and warm them up to prepare them for a physical activity.
• Friction – your therapist focuses and applies deep pressure on a specific area of the muscle. It helps to break down adhesions and scar tissue as well as loosen off tight muscles.

Is sports massage relaxing?

Usually, sports massage is applied to help loosen the muscle tension or help with recovery after an injury which makes it uncomfortable, hence, less relaxing. However, if your main goal of the session is to relax, treatment can indeed be tailored to your needs and applied in such a manner which will not be uncomfortable and will feel relaxing.

When should I avoid having a sports massage?

You should avoid having a sports massage on the areas where you have open cuts or wounds, new injury which has not been diagnosed yet, skin conditions such as eczema or phlebitis, burns, fractures, recent operations or metal plates. 

Also, you must inform your therapist if you have any of the following as it might be a total contraindication meaning that sports massage is not the best form of alternative therapy for you at the time.

• Heart conditions.
• Cancers or tumours diagnosed and undiagnosed.
• Deep vein thrombosis.
• Haemophilia.
• Contagious illnesses/diseases.

What are common injuries sports massage can help with?

Sports massage helps aid recovery after experiencing an overuse injury such as any type of tendinopathies or muscle strain injuries. Also, you can use it as a complementary modality  when recovering after more severe injuries which may require prolonged inactivity, rehabilitation or operation by increasing circulation and reducing muscle spasm which may have occurred due to an injury. This helps to regain range of motion and reduce pain or discomfort you might be experiencing.

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.researchgate.net/profile/Albert-Moraska/publication/7535422_Sports_massage_A_comprehensive_review/links/0912f5093f2c326722000000/Sports-massage-A-comprehensive-review.pdf 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953308/pdf/najspt-03-007.pdf 

The post What exactly is a Sports massage? appeared first on Perea Clinic.

There are quite a few injuries that young athletes, like those listed on can experience due to natural body development. Some of them are:

• Ankle and foot injuries

• Shin injuries

• Knee injuries

• Hip injuries

• Spine injuries
• Shoulder and arm injuries

What are common causes of injuries in an adolescent athlete?

Some research estimates that falls, collisions and overuse injuries are the most common sports or physical activity related injuries in an adolescent athlete. However, there are other factors that should be considered. For example, experts suggest that adolescent athletes who are experiencing psychological issues, have high BMI (body mass index), which is a measure that determines if someone is in ‘healthy’ weight group by using height and weight, or experienced a previous injury are more susceptible to experience an injury.

What are common ankle and foot injuries?

In addition to common injuries seen in adults such as ligament sprains, muscle strains, fractures and tendinopathies, adolescent athletes might also experience different types of injuries. These injuries are related to the growth process. Some of them are listed below:

• Sever’s disease – which is a growth plate irritation of the heel bone. It usually happens due to overuse and lack of recovery. Growth plate is an area of the bone where the growth occurs. 
• Iselin’s disease – same principle as with the Sever’s disease, however, the location of symptoms and irritation is at the outside of the small toe.
• Avulsion fracture of calcaneus and 5th metatarsal – calcaneus is the heel bone and 5th metatarsal is the small toe. The avulsion fracture occurs during a powerful contraction on the muscle which consequently results in tendon, which attaches on that bone, pulling it away from the rest of the bone. Athletes who are not allowing their bodies enough recovery and going through the growth spurt are more likely to experience this type of injury. Treatment of avulsion fractures is usually accomplished with a walking cast or a walking boot, but a foot surgery might be needed if the avulsion fracture is displaced.

Some of these injuries may require a total ankle replacement surgery depending on how severe the injuries are.

What are common shin injuries?

There are not many common shin injuries that would differ significantly from adults. Most common shin injuries would be ‘shin splints’ known as anterior compartment syndrome and stress fracture of the shin bone.

• ‘Shin splints’ – is a condition where muscle is expanding at a faster rate than the fascia surrounding it. This results in reduced circulation and pressure build up in that particular compartment. This in return causes pain build up which worsens with activity.
• Stress fracture – is an overuse injury of the bone. It usually occurs in high impact sports and insufficient rest particularly during a growth spurt period.

What are common knee injuries?

In addition to injuries commonly seen in adult athletes such as patellofemoral pain syndrome, ligament sprains, muscle strains and meniscal tears, there are couple of injuries that adolescent athletes are more susceptible to:

• Osgood-Schlatter’s disease – is an overuse injury which causes pain at the front of the upper part of the shin bone where quadriceps tendon attaches. During growth process, strong and frequent muscular contractions start pulling on the bone and causing inflammation and irritation. To help with the pain and restore mobility, your physician may suggest you to try a non-surgical knee pain relief treatment called viscosupplementation where hyaluronate will be directly injected into the knee joint. If not treated on time it may cause bone deformation and in severe cases an avulsion fracture. 
• Stress fracture of the tibial plateau – is yet another overuse injury which can be predisposed by high impact activity with insufficient recovery during the growth process as bone has not fully calcified yet at the growth plate.

What are common hip injuries?

Adolescent athletes can experience same hip injuries as an adults including ligament sprains and muscle strains, however, just like with every previous part of the body, adolescent athletes have couple more injuries which can be specific due to the body developing:

• Avulsion fractures of ischial tuberosity and ASIS (anterior superior iliac spine). Ischial tuberosity are two bony prominences known as your sit bones and are common attachment sites for hamstring muscles. ASIS is the bony prominence at the front of the hip where one of the quadriceps muscle attaches. As explained previously, avulsion fracture is a pull off of a bony prominence where tendon is attaching due to forceful muscular contraction.
• Stress fracture of the head of femur – head of femur is the round head of the thigh bone which sits in the hip forming the hip joint. This injury usually occurs due to overuse and lack of recovery.

What are common spine injuries?

When it comes to spine, most common injuries that can occur during physical activity in an adolescent athlete are ligament sprains, muscle strains and contusions. Vast majority of the time these injuries are not significant, and a healthy adolescent athlete is expected to make a full recovery. However, there are couple of conditions that physicians should be aware of. Those are:

• Scheuermann’s disease – which can result in significantly increased kyphosis (rounding of the middle spine) due to the developmental alterations where the vertebral body, instead of being equal hight throughout, front part of the body is shorter, making the particular vertebrae wedge shaped. This usually occur during the growth spurt.
• Scoliosis – which may also present during the growth spurt. Scoliosis is an abnormal curvature of the spine where instead of spine developing straight, it can start forming ‘S’ or ‘C’ like shape.

What are common shoulder and arm injuries?

There are many injuries that can occur in arm and shoulder. The nature and frequency of the injury is also influenced by the physical activity the adolescent athlete is taking for instants, gymnastics, throwing sports or racket sports have greater shoulder and arm injury prevalence than football, field hockey or running. Adolescent athletes may experience same injuries as adult athletes such as ligament sprains, muscle strains, shoulder dislocations or subluxations (partial dislocation), tennis elbows or golfers’ elbows, however, there are few aspects a physician should be wary about due to the growing process:

• Medial epicondyle apophysitis – is an overuse injury in throwing sports such as baseball or cricket which irritates the bone on the inside of the elbow. It is most prevalent during the growth period.
• Avulsion fracture of the medial epicondyle – it is most common in throwing sports during the growth spurt. If not addressed early, it may pull a part of a bone away from an area where a tendon is attaching to.

How to reduce the risk of injury in an adolescent athlete?

There are several aspects that an adolescent athlete can do to reduce the chances of a growth specific injury:

• Always have a good warm up before the activity. This will help your muscles to prepare for the sport you are going to be undertaking.
• Never skip cool down. It may consist of stretching and foam rolling. It is very important to keep the healthy balance between strength and flexibility. If your muscles are tight, you will be increasing your chances on developing any of the injuries mentioned above alongside muscle strains.
• Do not overload yourself. There is a very fine line between pushing yourself to the limit because you want to be the best and overtraining because you are not aware how much is too much. If you start feeling that you are giving your 100% every day but you are feeling more exhausted, tired and your performance is dropping, it is a very good indication that you could be overtraining. Listen and understand your body and how it works. Ideally, you would want to have a strength and conditioning coach specialising in your sport to help you grow minimising the chances of overtraining and development of an overuse injury.
• Do not ignore strength training. Being strong is as important as stretching and foam rolling. If your body is not strong enough to withstand the training regime you are undergoing, you are risking to develop any of the injuries discussed above.

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.henriquetateixeira.com.br/up_artigo/common_injuries_of_the_foot_and_ankle_in_child_and_adolescen_vu4pe5.pdf 

http://rimed.org/rimedicaljournal/2020/09/2020-09-21-sportsmed-defroda.pdf 

The post Adolescent athlete and common injuries appeared first on Perea Clinic.

Spring is among us and summer is near, it is the perfect time to take care of your garden. Gardening isn’t an extreme sport, but  it can still cause injuries to your spine, joints or muscles. There are some tips to avoid injuries and improve your posture while gardening.

What is good posture?

Probably, when you were a child, a grown up (mom or dad) told you to stand up straight , that´s why, today, you may think that a straight position is a good posture. However, your spine is not straight and nor should be.  Human evolution gives us a functionally curved spine. For this reason, keeping  the natural curves of your spine while working (or any activity you like, for example gardening) is one of the keys to avoid back or neck pain. For medical emergencies that require financial assistance, victims can trust lenders such as the one on this site.

What happens if you have poor posture while gardening

The royal society for the prevention of accidents (RoSPA) states 300,000 people including children are seriously hurt when gardening and require hospital treatment per year. Some of the Injuries to the musculoskeletal system can include:

•  Strains
•  Sprains
• Bursitis
• Disc bulges.
• Sciatica

Besides poor posture can cause other symptoms including:

•  Constipation
• Shallow breathing (which can lead to anxiety and panic attacks)
• Tension headaches
• Memory problems

Tips to prevent injuries while Gardening 

General plan

1.Set yourself a plan, not everything needs to be done on the first day. Your garden should be thought of as a marathon; it’s a slow process rather than a sprint. Spread tasks out over a number of days or even weekends if needed.

2.Alternate  jobs. The body should not be kept in one position for too long, for example, crouching down weeding so changing between jobs will help keep the body moving and prevent irritation.

3.Use the correct tools. Some tools are designed for specific jobs. Tony MacFarlene from Appliance Hunter is the one to approach to ask gardening tools advice. This is not just to benefit the garden but also to benefit the user. These will help prevent injuries.

4.Make sure you stay hydrated. It is important to keep the body working in an efficient manner. During hotter days you need to take more drink breaks because on hot days you lose more fluid through sweat.

The human performance resource centre (HPRC) has stated that ‘even minimal dehydration can increase strain on the cardiovascular system. This can compromise exercise performance which can, in turn, increase the chance of injury.

Take care of your posture 

5.Know your limits.  The motorcycle accident accident lawyers suggests that carrying equipment that is not too heavy and lifting correctly; using your knees and tensing your core without twisting will reduce the chance of injury.

Musculoskeletal injuries result in the largest number of days taken off work. The Office of National Statistics found that 30.8 million days had been lost this way. But it is easy to get compensation for the heavy injury with the help of the lawyers from the slip and fall law firm who will ensure that the right amount is received. 

6.Stretch  before and after gardening. When you are physically active your body needs to be warmed up correctly. When you stretch before the activity your muscles increase the amount of blood flow and are able to contract when required. As a result, your muscles will work correctly, and you will prevent injuries. Stretching after is also advised to loosen tight muscles that have been working hard whilst gardening.

7.To move your torso forward, hinge from your hips. This way, you won’t round your spine or over extend your arms, (use this position when bending over, reaching something or pruning, etc.).

8.Use your legs to lift things (specially heavy ones )while maintaining your back straight and shoulders relaxed.

9.To carry loads, keep your sides balanced (equalased loads). You can also alternate between your dominant and less dominant side when doing repetitive motions.

10.Keep your tools close to your body and lean from your center. For example, feel that the tool is being moved by your center, rather than just your arms. Lean the weight of your whole body into your scissors (or any other toll), rather than just your foot.

Although removing snow from your property on your own can produce fairly good results, snow removal services offered by professionals guarantee the best possible outcome. They can help you clear your property without leaving a trace of snow behind.

In short, following these tips and having good posture leads to a healthy spine. This will help you alleviate many of the annoying symptoms you may have after gardening for long periods of time, as well as make you stronger and healthier throughout your entire body.

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

We are always happy to help.

The post How to prevent Gardening injuries appeared first on Perea Clinic.

Here we will answer a few very important questions relating to gym, exercise and injuries. We will suggest some methods on how to reduce the risk of getting injured. Unfortunately, it’s impossible to guarantee that you, me, or anyone else will be able to avoid experiencing an injury completely. But it does happen occasionally. Few aspects to never ignore are: warmup, technique, and knowing your limits. 

How to reduce injuries when working out?

Active warmup:

Warm-ups are gentle, progressive, main activity specific exercises which target to ‘awaken’ and engage muscle groups. This will be involved in the main workout. The idea is to increase the blood flow into the muscles so that fresh oxygen will be easily available to generate energy. It will also raise your body temperature and increase your heart rate preparing you for the main workout. You can also follow and learn more about the gonstead technique, which is essential technique to reduce strain in the muscles. 

When it comes to warm up the exercises you choose must be specific to the main activity and focus on main muscles groups involved in your activity. You should be hiring a lawyer for compensation when it comes to injuries that occur.

For instance, if you are going to hit the wattbike, you can use alternative endurance machines such as a rower, or cross trainer to elevate your heart rate. To engage leg muscles you may include a couple of sets of glute bridges, lunging and/or squatting. No weight is needed, it would purely work as muscle activation. 

If you are about to do some power work or weights, you may start by elevating your heart rate first followed by same or similar exercises you will do in your main workout using your bodyweight or a very light weight to begin with and build it up from there. Hope this gives you a rough idea of how to utilise the active warm-up.

Warmup stretches:

Stretching is very important too. There are few types of stretching which can be used in different scenarios. For instance, before your main workout, after you completed your active warm up, dynamic stretching is recommended.

Dynamic simply means stretching with movement which is important to maintain elevated heart rate and further engage with muscle activation. Couple of examples of dynamic stretching would be leg swings for hamstrings, trunk rotations for core and lower back, arm swings for shoulders. These are just a very few examples as there are many more.

Importance of technique:

Another very important aspect in reducing the risk of injury which can be under looked is technique. Poor technique is a recipe for injury. If you will not injure yourself acutely, you might develop chronic injury due to improper use of muscles because of poor technique and when you fall into such serious injuries, it is better to take this matter to the defense attorneys for OUI who will take care of it and help you in recovering quickly. So, if you have an exercise that you love, but feel like something is not quite right while doing it, never be ashamed to a qualified professional for advice.

You must know yourself:

Regardless of the exercise you do, you should be aware of your ability. Overexerting yourself will significantly increase the risk of injury. If you want to learn what your maximum is, we advise you to have a qualified exercise professional to guide you through the process. Remember, everyone is different and there is no such thing as one size fits us all!

Foam rolling:

Foam rolling is a type of activity that helps to loosen off muscles and promotes the circulation. It is a great addition to your static stretches at the end of your workout. When foam rolling ensure that the roller is on the soft part of your muscle so that your do not roll the bones. If you feel quite a bit of discomfort while rolling, ease off the pressure so that it is tolerable. None of the foam rolling techniques should be agonising, however, you should feel a healthy discomfort while on the roller.

 Post workout stretches:

After you completed your main workout, static stretching is the go-to option. During your main workout, muscles involved were contracting quite often, hence, even after the workout, they might be overactive always getting ready to fire again. In a long term it might stiffen and become less mobile. Static stretching allows your body to realise that it is ok now to relax and muscle firing rate can ease off which will allow for better recovery and reduced muscle stiffness.

Why do I keep getting injured at the gym?

There could be many reasons including anyone or even couple from the ones mentioned above. If you are suffering from a chronic injury which never seems to go away, we advise you to see a qualified healthcare professional like physio, osteopath or sports therapist to help you clarify the situation.

What to do when I get injured?

If the injury has stopped you from doing your activity at the time, it is very likely that it is quite significant and you should seek professional help. This could be from  a physio, osteopath or sports therapist.

On the of chance that after a workout, the area just does not feel right; maybe a little stiff or tight; slightly red or puffy, you might try reducing the physical activity. You should also try icing the area to control the inflammation and do some gentle stretching and foam rolling exercises. 

If that does not help and in progressively gets worst, you should seek for advise form a qualified healthcare professional.

How do I reduce the risk of muscle tears at the gym?

Muscle tears usually occur when the muscle is overstretched under exertion meaning that the muscle needs to contract at the same time as being stretched, or during very forceful muscle contractions for instance doing a very heavy biceps curl or bench press. To reduce the risk of muscle tears, ensure that you warmup, foam roll and stretch regularly and know your limits.

What exercises cause most injuries?

We believe that it is almost impossible to answer this question because most of the time it is not the exercise, but it’s execution that may inure you. Hence, ensuring that your technique is spot on is extremely important.

Also, make sure that you leave your ego at home when you go to the gym and be reasonable as doing more than your body is capable of can increase the risk of injury regardless of the exercise performed.

How can I speed up muscle recovery?

Muscle recovery can be enhanced with appropriate exercises and methods. Stretching the muscles involved in the main activity soon after you done your main workout reduces the risk of muscle tightness which allows better circulation to remove the waste products. So does the foam rolling. Staying hydrated and having a nutritious diet full of vitamins, minerals and protein will increase bodies recovery too. Having an appropriate rest and not overtraining is very important so try to find a good balance between your work and rest.

If you have any questions about our treatments, please contact us. You can find us 3 mins away from Angel station in Islington. If you like this blog, please share!

We are always happy to help.

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If there was a specific formula on how to prevent sports injuries, everyone would use it and we would have no injuries at all; unfortunately it is not that simple. 

There are many measures that can be taken to control and reduce the risk of sports related injuries. Regardless of the level and intensity of your sport, it is very important to look after your body well, so that it could perform the way you want it. 

For example, if you are training for an event or a competition, make sure that you have a training plan which is challenging, however achievable. Failing to have a plan may lead to overtraining, placing excessive strain on your muscles and bones which may lead to muscle strain injuries, tendinopathies or even stress fractures, depending on the activity. 

Not having a plan may also result in undertraining which may increase the risk of injury during the event because you have not conditioned your body well enough.

Do ensure to have sufficient rest to recover. Remember that your body is not a machine and it needs rest. Insufficient rest will weaken your muscles making them prone to overtraining, hence, increasing the risk of injury. 

Rest does not always have to be laying down and not doing anything at all. You can have an active rest, for instance, if you are training for a marathon, on your rest day you might want to enjoy some gentle swimming. 

There will be no stress on your legs, but you will keep your cardiovascular fitness engaged. Basically try to replace the activity you are training for with a complimentary one at a significantly lower intensity. 

 The role of  massage in injury prevention! 

Most common sports injuries are due to over- use.  These injuries can develop over time, days, weeks, months or even years and you will surely need a sport injury treatment. By the time you became aware that you have a problem, many structures on your body could be compromised. Regular massage (for athletes) helps to detect and treat muscles tightness by stretching tight muscles, increasing blood flow to the muscles, stimulating nerve endings  and breaking down scar tissue. 

The secret to injury prevention  RRSS “Rest, Release, Stretch and Strengthen muscles “

How massage can help? 

Regular massage (for athletes) and stretches can help to release tight knotted muscles and deactivated trigger points. Also massage can help to test muscle strength, weakness, muscle compensation and even to activate muscle. It also encourages tissue healing by aiding re-align damaged fibres, which ultimately improves muscular function.  

How often should you get a sports massage?

This depends on the exercise and intensity.

Amateurs:

That take the sports seriously or train regularly in the gym we recommend a session once a week or every two weeks.

Office Workers:

For people who work in an office and do light exercises every 3 to 4 weeks.

Athletes:

For elite athletes they have regular massages at least one per week. 

Regular massage treatment enables more training at a higher level and with greater safety. Most sports require good flexibility but this can’t be achieved only with stretches, especially if you over train the muscles and built tension. Sports massage or any type of soft tissue work can help to release your muscles fibres prior to stretching helping to improve range of movement. 

 In conclusion there isn’t a magic formula to prevent injuries, but if you rest, release, stretch and strength, the main muscle involved in your sports you can reduce the risk to acquire them. If you do not have motivation to do this by yourself, you can join stretching, foam rolling, yoga or pilates classes or see a professional massage therapist or sports therapist to help you with your journey.

At Perea Clinic, we treat you better because your integral wellbeing is our priority. If you 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.

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In this, final, release of 3 series ski blog we will advise you on completing the shopping for essentials when it comes to skiing. You will still need to attain base, mid and outer layers, pants, backpack and socks. We will also talk about the most common head and spine injuries in skiing and how to minimise the chance of experiencing one.

Base, mid and outer layers:

These are essential pieces to help you to regulate your body temperature, keep you warm and prevent entry for moisture to keep you dry. Base layer is the first layer closest to your skin. It helps to draw liquid (sweat) away from the body. This is usually made of fine Marino or synthetic polyester materials which are great in wicking the sweat away from your skin to the further layers. It is vital that you use a proper base layer and not just your regular cotton T-shirt because cotton absorbs sweat meaning the t-shirt is going to remain damp ultimately making you clammy, sweaty and cold. There are numerous brands, shapes and sizes of base layers so when choosing one, it is very important to consider the weather conditions as colder weather usually requires thicker and heavier base layer. 

There is a lot of flexibility when choosing the mid layer. It can be a regular hoody or any other piece of clothing you are comfortable in. It will sit between your base layer and your jacket and is there to help you regulate body temperature and keep you warm.

Outer layer (jacket) acts as a shield against the weather. We recommend it to be waterproof but breathable so that it could help your base and mid layers do their job in keeping you warm and allowing the sweat vapour to escape but at the same time preventing the entry of moisture. It also should fit you well and be comfortable. If the layer is too big it might allow snow and/or rain to enter making you cold alongside making you uncomfortable while you on the slopes.

Pants:

They are usually underrated piece of equipment when it comes to skiing. It is not only to make you look good, but it is there to keep you dry and warm while you are hitting the slopes. We recommend waterproof pants. The level of waterproofing is numerical basically meaning the higher the number, the better the waterproofing is. Some pants which are made from special materials do not follow the numerical order, hence, if you are not sure seek help from the shop assistant. Moreover, ski pants can be insulated or uninsulated with a lining. Insulation impacts the warmth and body temperature regulation so for extra warmth and comfort we recommend the uninsulated ones with extra lining. If you get cold very quickly you might also want to consider wearing thermal leggings underneath your ski pants.

Backpacks:

Are great if you are preparing to go on a long skiing intervals on off-piste powder runs or groomed pistes on ski resorts. Piste is a long run of compacted snow which can last for miles. Having a backpack specially designed for skiing can make a huge difference to your experience. You will be able to have space to pop in some extra water or drink for hydration, some snacks like protein bars, chocolate chip cookie gifts, snack bars or even have a thermos flask for a hot cup of tea when you decide to take a break.

You will also be able to have some spare clothing or other accessories just in case. There is a vast variety of backpacks available so when choosing one, estimate how much equipment you might have to carry with you. Apart from that, ensure that it fits you well and lastly that it suits your style and looks good with the rest of your fancy equipment.

Common spine and head injuries:

Head and spine injuries are relatively rare in comparison to other injuries when it comes to skiing. However, head injury or traumatic head injury is the leading cause for fatalities on the slopes. Spinal cord injuries are estimated to be amongst, if not the least occurring type of injuries, however, they can be extremely serious and result in long term paralysis. 

Traumatic head injuries, also known as concussions, are injuries to your head. Severity of the concussion depends on the impact and protective gear.

• Symptoms: Headache after the impact which is not going away or worsening, feeling nauseous, dizzy and sick, being sick, feeling lethargic and fatigued, memory loss, loss of consciousness, impact on vision (blurred vision, double vision), troubled or loss of balance, unusual behaviour (being irritated easily, frequent mood swings).
• Cause: Most commonly due to jumping and falling down. Impact with other skier and/or trees is less common.
• Prevention: Best option to avoid head injuries is to wear a properly fitted helmet. Also, know your ability and try to ski on the slopes suited for your level of skill. Watch your speed and ensure that you have a good control.

Spinal injuries:

They affect the spinal column, which is made of 24 vertebras, which are bony pieces of your spine. There are 7 vertebras in your neck, 12 in the mid back and 5 in the lower back areas. Between the vertebra you have something called an intervertebral disc which is there to help with the shock absorbance. The spinal column is a structure located inside the vertebra and is running from your brain all the way down to the spinal column. Spinal cord is the origin for all of the nerves in the body. 

There are several types of spinal injuries, however, the most common ones in skiing are whiplash injury, spinal fractures and disc prolapse which may occur with or without nerve compression.

Whiplash type injury:

• Symptoms: Acute pain around the neck region. You may experience headache, neck stiffness, muscle spasm around the neck.
• Cause: High speed collision or heavy landing after jump.
• Prevention: Ensure to watch your speed, understand your level of skill and try to stick to your ability. Some neck strengthening exercises can help to develop muscular support.

Spinal fracture with and without nerve compression:

• Symptoms: Pain in the affected area, pain while moving, tenderness, swelling and bruising around the area, muscle spasm. If the nerves are affected you may also experience muscular weakness in arms or legs, pins and needles, tingling and numbness. In severe cases you might experience paralysis and alteration of bowel and bladder habits.
• Cause: Heavy landing after jump. It can be a direct fall on the back or injury may occur due to compression of the vertebras when you land on your bottom.
• Prevention: Ensure to watch your speed, understand your level of skill and try to stick to your ability. Some strengthening and balance exercises can help you to have a better body control while on the slopes.

Intervertebral disc prolapse:

• Symptoms: Back pain, difficulty bending or straightening your back, carrying something heavier. In the case of nerve compression, you might experience pins and needles, tingling, numbness and weakness in your legs or arms.
• Causes: Same as spinal fracture.
• Prevention: Same as spinal fracture.

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

Missed part 1? Click here! for part 2 Click here!

The post All you need to know to get ready for the ski season: What to prepare for ski trip?Injury prevention[Part 3] 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.

Back and neck pain are one of the most common complaints during lockdown. Working from home without a proper office setting, bad posture and stress are some of the main reasons of back and neck pain. So, in a desperate attempt to relieve the pain, we buy  expensive products that claim to be good at relieving back pain, instead of taking help from doctors.

I have seen a lot of advertising on the internet recommending products for back & neck pain  such as massage guns. Before you invest in tools or products try to find the cause of your problem, as the back & neck pain origin could be different from person to person. Ask your Physio, osteopath, sports or massage therapist first to make sure the product is suitable for you.  

Back and neck pain

5 common mistakes when treating back and neck pain at home  

1. No knowing the cause of your back  and neck pain 

There are many causes of back and neck pain ranging from strains, sprains, fractures, discs, nerves, joints or more complex cases such as cancer, kidneys, vitamin/mineral  deficiency or even heart conditions. First you need to have the correct diagnosis to receive the most appropriate advice for your particular injury or problem. As I mentioned before, although you might present the same symptoms as someone else, the root of the pain may be different.  

2.  Incorrect use of Ice packs

Unlike what you read everywhere, cold therapy should be applied precisely on the inflamed tissue and not a big bag of peas all over for the whole area.  That is why we recommend using individual ice cubes wrapped in a thin plastic bag or towel. The cold needs to be powerful enough to reach the correct depth and the bag of peas does not. Also, surrounding areas near the inflammation might need to be released from tightness and spasms. These areas need heat, not cold.

When using a cold ice pack on an injured area, leave for 5-10 minutes. The skin should not go red, if it does take the ice off, wait and repeat. For acute injury (less than 36h) repeat every two hours otherwise three times a day, evenly spaced.

3. Icing fractures

If you suspect a fracture do not use ice as you may be disrupting the blood supply to the area, which is more important than calming the inflammation. Never ice over organs. 

You need to see medical advice as soon as possible. In the case of rib fracture they heal by themselves, but it is good to have an X-ray to make sure the internal organs aren’t compromised.   

4. Sleeping in the wrong position 

The worst thing you can do is sleep on your front with your head twisted. You can get muscle shortening, spasm or severe joint restrictions. Your abdomen is sinking with no support for the lower back.

Use a firm mattress with correct pillow height and ideally sleep on your back. Ensure your pillow supports your head properly and place a pillow under your knee in order to maintain a correct alignment of your spine.  If the pillow is too high this will increase neck flexion causing strain in the cervical region (neck). If you want more info in sleeping posture read our blog sleep postures.

 5. Stop moving because you are feeling back or neck pain

When we are feeling back or neck pain our instinct is to stay in bed or lay down on the sofa and don’t move.  Lack of movement makes the pain worse.  Walk around and slowly to keep the blood flow. Avoid stairs if your pain is focused on your lower back. Try gentle stretches:

For your upper back try shoulder rolls (general ease):  Roll shoulders up, back and down, squeeze shoulder blades together.

For your lower back: 1) Lie on your back with your knees bent, 2) Raise one knee towards your chest as far as you can, and then raise the other to meet it. 3) Place your hands around your knees and pull them gently towards you until you feel a stretch in your back. 4) Relax.

 If you are having back and neck pain and you need help , call us or click here to discuss your particular issues or to book an online assessment with our therapist 

We hope this information is useful. 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 glad to help.

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