Running the London Marathon is a challenge on so many different levels. It’s not just about the obstacles you face on the day of the run. As the event day gets ever-closer, the training becomes more physically challenging, but also starts to test you psychologically and emotionally too. By this stage, you have already put in a lot of hard work. With each mile you run in training your determination to complete the challenge at the end of April grows ever greater. So one of the most emotionally challenging setbacks at this stage, can be developing an injury.

Naturally, you will want to get over this obstacle and get back to training as soon as possible. But we need to add a word of caution. Running with an injury (acute or chronic) can have serious long-term implications to your health. The old adage of ‘no pain, no gain’ does not apply to injuries! So don’t be a martyr to your cause or you may have to defer to next year.  

That said, many minor injuries incurred in the coming weeks can still be effectively treated before race day. If you are unlucky enough to get injured, below is an explanation of some of the most common treatment methods and why they are so effective. 

Acute Injury Treatment  

Diagnosis:

The first step to treating an acute injury is getting it properly diagnosed, either by your GP or a professional sports injury specialist (such as a physiotherapist, sports & remedial therapist or osteopath). The sooner the injury is treated and the symptoms addressed, the quicker the rehabilitation process can start, and the more effective the treatment will be (also, to avoid it becomes chronic).

PRICE Protocol to treat acute injuries

The term ‘PRICE’ is an acronym for a procedure that is regularly used to treat more minor injuries such as strains and sprains, as well as closed fractures. The individual letters stand for protection, rest, ice, compression and elevation. The objective of PRICE is to reducing swelling, alleviating pain and speeding up recovery. 

Protection:

For many years this protocol was referred to simply as the RICE method. The recent addition of the “protection” element was made as a common-sense measure. Aimed simply at avoiding aggravating the injury further, it refers to the use of props such as crutches, walking canes, splints, braces or slings. The objective is to immobilise or reduce activity in the affected area. 

Rest:

This is a crucial element needed to allow time for the body’s natural healing process to kick in. Depending on the extent of the injury, however, the recommendation may vary between complete rest or active rest. Some movement is often beneficial. Gentle and pain-free movement can often help to restore range of movement in a joint. And regular isometric exercises can often help maintain muscle tone and guard against muscle atrophy (when muscles waste away from lack of use).

Ice:

Crushed ice wrapped in a paper towel, or frozen peas wrapped in a thin tablecloth, can act as a makeshift icepack for applying to injuries to reduce swelling. The ice is usually applied for 10-15 minutes at a time roughly once every two hours. Applying at intervals in this manner is considered more effective than a long and continuous application. 

Compression:

This involves wrapping the injured area in an elastic bandage. Again, the goal is to reduce swelling. It is imperative that the bandage is not too tight because that can actually increase swelling and reduce blood circulation! You’ll know if the bandage is too tight because you’ll probably experience numbness or tingling sensations in, or around, the affected area.

Elevation:

This involves raising the injured area above the level of the heart. The goal is to prevent the pooling of fluid at the site of the injury and, again, to help reduce swelling. Elevation is most effective 24-48 hours directly following the onset of the injury.

The need to reduce swelling seems intuitively the right thing to do. However, inflammation is part of the body’s natural immune response to injury. There is growing evidence from within the Sports Science community that there are benefits to allowing some level of inflammation to persist in some instances. 

This brief outline of the PRICE protocol is intended as a guide for treating more minor complaints. If you are unsure as to how to deal with an inflamed injury, it is always advisable to seek professional guidance.

Heat and Cold 

As mentioned, cold treatment is a good way to help combat inflammation. This is especially so in the 48 hours immediately following an acute injury. Cold treatments work by decreasing blood flow. 

However, in many situations it can be beneficial to promote blood flow by dilating blood vessels. In this instance, heat treatment can help. It also has the useful side-effect of helping to relax sore and tightened muscles. Often, electric heat pads or heat wraps are used for treatment, but a hot water bottle can substitute as an easier alternative.

Typically, heat treatment is used for stiff tendons and conditions such as osteoarthritis. It can be used during a warm-up to help alleviate stiffness in muscles. It has also been used to help relieve muscle spasms (especially in the lower back), as well as helping with some strains, sprains and tendonitis.  

As if to further complicate the matter, there is a type of therapy that alternates between the use of both hot and cold treatments. As a simple explanation, it is a good way to trick the body into boosting circulation but also helps to release extra nutrients into the muscle. This can be very beneficial in speeding up muscle repair. Combined hot and cold treatment is therefore a popular treatment in helping to reduce the impact of DOMS (delayed onset of muscle soreness).

Knowing whether to use hot, cold or both types of treatment can sometimes be confusing. If in any doubt about what works best in your specific circumstances, contact us directly, or your own GP/specialist for further clarification. 

Depending on the type of injury,  Sports & Remedial massage could help to speed up recovery, but we will recommend to wait 48 hours to receive one. Do your research and make sure  your  Sports Massage therapists has experience and knowledge on treating running injuries.

What type of Massage is Sports & Remedial Massage? 

 Unlike many “relaxing” forms of massage, Sports & Remedial Massage is a massage modality specialised in treating sports injuries , muscle imbalance and muscle pain affecting joints and tendons.  It tends to be firmer and deeper. It has some broad health benefits such as improving blood pressure, lymph flow and circulation. But crucially, it gets right to the heart of the issue when rehabilitating muscles and joints from injury. 

The underlying goal is to counteract the stress and tension that can build up in soft tissue during strenuous exercise. It is a sophisticated and specialist modality that borrows many techniques from Physiotherapy and Osteopathy. Treatments within the remit of Sports & Remedial Massage include soft tissue release, neuromuscular interventions, fascial and positional release. 

Used in combination, the above-mentioned treatments can help reduce pain and tension, stretch and restore connective tissue and help relax over-active muscles. Sports & Remedial Massage is not appropriate for all running related injuries, but in can be hugely beneficial in the vast majority of cases. 

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!

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Running Equipment: what all runners should have!

Let’s face it, as this year’s London Marathon creeps ever closer, there are no shortcuts to making it a personal triumph. It’s going to take hard work, a lot of sacrifice and a fair amount of sweat. However, with such a mountain to climb, it pays to give yourself every edge to help you maximize your chances of success.

In this blog, we will explore the equipment you might need during your training and on the big day. It’s important to re-emphasise that staying injury-free is half the battle of successfully completing the marathon. And making sure that you are properly equipped is an essential part of winning that battle.

Equipment

Equipping yourself properly brings with it a myriad of benefits. It makes your running experience more pleasant, comfortable and enjoyable. That in turn helps you keep motivated through the cold and darkness of these remaining winter months. But in addition, there are items of equipment that will actually make your training more effective and productive, too.

That is to say, there’s no need to splash out on numerous excessive and unnecessary gizmos. However, there are certain items that are well worth the investment. Let’s take a closer look…

Shoes

As we mentioned in a previous blog about foot injuries in runners, the feet take an absolute hammering throughout the period of training for, and the running of, the London Marathon. If there is one item of clothing that you absolutely cannot compromise on, it’s your running shoes.

Are the pair you have currently fit for purpose?

Even if you bought a good quality pair at the beginning of your training, you need to be confident that they continue to provide you with adequate support. As a general rule of thumb, running shoes should be replaced roughly every 500 miles. But to give you a quick indication of what state they are in, press your thumb into the midsole of the shoe. It should offer plenty of cushioning with some give. If it feels leathery and inflexible, the shoes need renewing. The body of the shoe material should be strong and in good condition, to hold your foot in a neutral position. If it’s worn or slack, you are more likely to go over on your foot.

Also check the heel of the shoe. It should be even on both sides to offer proper support and balance. If the heel looks worn down it won’t be giving you enough shock absorption. Novice runners tend to land quite heavily on the heel, so support in that area is vital.

You need to consider the likely state of your shoes on the day of the marathon itself. It’s not a good idea to buy a new pair of running shoes too close to the event. They need to be worn-in a little for maximum comfort, and to minimize blistering.

Clothing

Foam roller

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Mammoplasty or a breast augmentation procedure is a surgery in which implants are placed under your breast tissue or chest muscles.

Mammoplasty: Why is it performed?

Some of the most common reasons are:

• improve your self-confidence
• rebuild the breast after a previous condition, for example breast cancer
• help with asymmetry (when each breast has a different and notable size)

Breast: augmentation: What are the risks?

Some of the most common risk are:

• Fibrosis
• Breast pain
• Infection
• Changes in nipple position
• Breast sensation changes
• Implant position changes
• Implant leakage or rupture

Some of these complications may need further surgery to correct them. Other patients may need their implants to be removed or replaced. However a post-surgery treatment can help you reduce these risks and get faster and better outcomes.

What can I expect during surgery?

• The breast augmentation surgery must be performed by a certified surgeon.
•  Few cases this kind of surgery requires you to stay at the hospital.
• Usually, your surgeon uses general anesthesia.

The surgeon will perform the surgery following these steps:

• Make an incision.
• Separate your breast tissue from the muscles and the connective tissue of your chest to create a pocket in the pectoral muscle.
• Insert the implant in this pocket.
• Center the implant behind your nipple.
• Close the incision with stitches (sutures) and bandage (surgical tape).

Sutures that don’t absorb on their own or if drainage tubes were placed near your breasts, your surgeon will give you a follow-up appointment to remove them.

Mammoplasty: Types of implants

There are two types of implants, your surgeon will advise you what is best according to your needs.

• Saline are inserted empty and then filled with sterile salt water once they’re in place. 
• Silicone are pre-filled with silicone gel.

Mammoplasty: What next?

After the procedure you can expect:

• Soreness and swelling for a few weeks.
• Bruising (in some cases).
• Scars will fade, but not disappear completely.
• Wear a  sports bra for extra support and positioning of the breast implants.
• Avoid activities that raise your blood pressure.
• Pain medication will be prescribed by your surgeon.
• Your breast will be pretty sensitive.
• Your surgeon will give you instructions to return to your daily activities.

Start as soon as possible (with your surgeon authorization) your post-op treatment in order to speed up your recovery process, be more comfortable while healing and get better results.

Warning signs

Visit your surgeon if you notice:

• warmth and redness in your breast (sign of infection)
• fever (sign of infection)
• noticeable infection
• shortness of breath
• chest pain

How to heal faster and have better and long-lasting results?

It is normal after breast augmentation procedure to  notice hardness, water retention, swelling, hematoma or lumpiness on treated areas. In addition to the aftercare you do at home, book your post-surgery aftercare treatment as soon as possible to get better, faster and long lasting results.

Our  Post surgery treatment (MLD, different massage styles, garment advice and aesthetic appliances) helps you to:

• Reduce swelling, bruisers, lumps.
• Ease pain.
• Reduce stress and anxiety.
• Be more comfortable while healing.
• Drain excess fluids or avoid fluid retention.
• It will give you a sensation of calm and comfort. 
• Shape your body.
• Speed up the recovery process. 
• Increase wound healing.
• Have better and long lasting results.

The post- op massage, helps your body contouring, reduces fibrosis and helps you have better and faster outcomes. 

Manual lymphatic drainage (MLD) helps to move the fluid by gently pumping it back into the lymph vessels, reducing the swelling, retention of fluids and pain after the surgery. 

Without Lymph Massage (MLD) the inflammation can evolve into fibrosis (a permanent hardening of the tissue) or a seroma (pocket of serum).

Aesthetic appliances are used to improve the results of your surgery but also to treat fibrosis, edema, seroma and bruisers.

Garment advice. Having the correct garment (sports bra or compression bandage) is key to get the best results. An incorrect or badly fitted garment can lead to seroma and fibrosis.

What you should look for…

Take into account that your body is different from others, so what works for other people may not work on you. Also, each person is different and responds in a different way to each treatment. For this reason, our treatment is tailor made session by session. All what we do is based on your needs, the way your body responds and the evolution you have. 

What we do to tailor your treatment:

• First, the professional should observe what your body needs. 
• Then, evaluate the condition of your  recovery process in each session.
•  Finally, evaluate how you respond to any appliance used on the treated area. 

According to this evaluation, the professional will decide what works best on you and how to continue with your treatment. If you are far away from our Clinic and can’t visit us, seek a clinic near that creates your treatment based on your needs not on what they want to sell. Last but not least, the place you choose must treat you as you deserve! Always look for what treats you better!

A final word

 You may love how your breasts look after this procedure, but it can take time and you may not feel like your normal self for months after the surgery. On the other hand, Exercise, diet and MLD will help you speed up your healing process and to maintain the results.

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.mayoclinic.org/tests-procedures/breast-augmentation/about/pac-20393178

https://www.nhs.uk/conditions/cosmetic-procedures/breast-enlargement/

https://www.webmd.com/beauty/cosmetic-procedures-breast-augmentation

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