How can I reduce fatigue?

Fatigue is both a physiological and psychological response to exercise, so how can we help prevent it? Fatigue comes in two forms central and peripheral. Central starts in the central nervous system and works to reduce bodily harm and peripheral is the failure to maintain output such as a depletion in glycogen and occurs in the muscle itself. However, the exact chain of events leading to both is not determined. For most athletes’ fatigue is fatigue no matter where it originates and will affect performance if not managed properly.

How to we prevent fatigue?

First, having a good training program with appropriate periodization is a good start. Factoring in the individual, prep phase, specific prep, competition, travel, injury and personal beliefs. If you are an athlete who has a “season” this is fairly simple. If you’re an athlete with various events throughout the year, it’s a little more complicated. My advice with training is to seek the advice of a coach. This doesn’t always have to be in person, there are many coaches online (especially running ones) who can put together training plans and help you reach your goals.

Second, make the most of your post exercise routine. This is where things can get complicated. With regards to fatigue there are a variety of ways to help from active recovery, massage, cryotherapy, compression garments etc. In this systematic review it was found that all of those reduced perceived fatigue. Inflammation was best combat with massage and cold exposure.  Note, please, that there have also been studies stating the opposite. For instance in this study it notes that cryotherapy is no better than active recovery for reducing inflammation, this could save you a few quid in the long run.

As a note, it has been found that active recovery at a moderate intensity is likely better than just resting. This is due to better blood flow and lactate distribution.

In my opinion, active recovery is the best place to start, for instance, after a long run or hard session have a brisk walk or brisk bike ride. No pressure, no clocks, nothing. Just you and the open air. This also works after a difficult event as well, I find if I walk after a marathon I’m not as sore as I am when I don’t. If that doesn’t help, sit in a cool tub (10C) for ten minutes, another cheap option to try.

If you still feel sore or tired book in for a massage. Obviously, prices range on location and experience, but booking in for a one-hour session will at least help you decide if it’s for you. Compression garments may also be a good investment. I won’t lie, I use mine after long runs and after marathons. Yes, this is likely only reducing perceived fatigue and therefor may not work for everyone.

Fatigue can also stem from stress or a lack of sleep, so if you’re not sleeping properly, you’re not going to recover from training properly. If you are having trouble sleeping you can try a variety of  methods to see if they help. If not, speak to your GP and get appropriate advice. 

And don't forget the importance of nutrition. If you are not eating enough to eat you will not have the energy to compete. This has been a focus recently in the news, so make sure you are eating appropriately and if you are not sure, seek the advice of a dietician.

Recovery can be a very personal thing for each athlete and it is important to find what works for you.

Are you under-recovering?

We've all been there. Focused on a goal, whether it be a weight, distance or time. So we push ourselves, sometimes too hard.

Symptoms of overtraining/under-recovering can seem mild at first, but they become more prevalent as time goes on. If we ignore the signs, we're heading into a downward spiral. Symptoms often start as an increase of muscle soreness, elevated heart rate, an increase in colds due to reduced immunity, increase occurrence of injuries, irritability, depression, loss of motivation, insomnia, decreased appetited and eventually weight loss. 

If you've ever had this happen then you know all too well that not recovering properly can leave us feeling pretty low. But, there are ways to ensure that you don't put yourself into this position.

Rest, yes, rest is the key. If we don't allow the body time to recover we will suffer. Make sure you take a break after a hard training day, don't force yourself to train 6-7 days a week without rest. You can also reduce the volume and intensity of the exercise. For instance, a runner can reduce effort or distance, a weight lifter can reduce reps or weight.

It is also important to make sure you are eating properly. Often, in search of weight loss, we don't eat enough for the amount of energy we are exerting. Having a balanced diet of carbs, good fats and protein is essential for a good recovery. Avoid fad diets. If you're unsure of where to start with nutrition, seek the advice of a registered dietician. 

A great way to make sure you stay on track is to use the help of a personal trainer to help you make a training plan. There are plenty of folk that can help you produce a running plan that will keep you on track, just make sure you take advantage of rest days!

Always remember that it's okay to take an unscheduled rest day. If you are feeling under the weather or sore from the training from the day before, one day won't hurt you. And if you think you're suffering from a lack of recovery, take a short time off and let your body recover with other types of exercise like swimming, stationary bike or cross training.

If you have any questions about sports injuries and rehabilitation please contact me at sara@prestigesportinjury.co.uk

No shame in being a newbie runner

Inspired by the upcoming marathon season, but not sure where to start? You’re not alone. All of us started as a newbie, so don’t be afraid or feel intimidated as there are many resources that you can use to get you started.

First, while information is good, don’t get too wrapped up in it. It’s best to just get out there and be proud of every milestone.

Equipment:

This is my bug bear. As a graduate sports therapist, I see many people who are having foot, ankle and knee pain, often due to improper shoes. So, my first rule is to get your gait checked. NOT by a high street store. Go to a specialist shoe store with appropriate gait equipment and advice. Two near me in Kent are: Up & Running, Sevenoaks and The Running Hub, Tunbridge Wells. You can also seek the advice of a local podiatrist.

Having the appropriate shoes is important especially when you start racking up the miles, you’ll thank me later.

Athletic Clubs:

A great way to make new friends and get support is through an athletic or running club. Most have organised runs twice a week and participate in races throughout the year. Clubs are also a good way to work on technique.

Injury Prevention:

Now this is a biggie! There are a ton of resources for injury prevention, however, the best advice I can offer is to make sure you include strength training into your regime. I have a beginners program here which will help you to get started without little equipment. It’s important to work your posterior chain, single-leg strength, core strength and hip mobility. This will make you a more efficient runner and help reduce injuries.

Another way to reduce injuries is to make sure you progress slowly. Don’t push yourself into injury. Don’t progress more than 10% per week, meaning if you run 6 miles per week, you should only progress by .5 miles the following week. It is also important to allow your body to recover after training, give yourself at least one day of non-running after a day of running, or plan on running 3 times per week.

If you do get injured don’t try and Google for help. Go see a Graduate Sports Therapist or Sports Physiotherapist and get your injury assessed and appropriate rehab started. I focus on sports injury rehab, as do many other sports therapists, but please ensure the person you are seeking help from is qualified. A graduate sports therapist or Level 6 is qualified to assess and diagnose injuries using clinical reasoning to give you the best rehab possible. Anything less than 5 is not qualified to assess injuries, so be sure to check their website and make sure they’re qualified.

Running Plans:

If you’re just starting out, try the NHS Couch to 5k training plan. It’s a run/walk program that’s great for getting you started. You can even use Parkrun as a way to help improve your running and meet new people, to find your nearest parkrun click here. When you complete that you can move on to the 5k to 10k plan, Cancer Research has some training plans that could get you started.

Nutrition:

I’m not a nutrition expert but eating fruits and vegetables and unprocessed foods are best. I have used books such as Fast Fuel – Food for Running as a guide, but there are a ton of resources out there. If you have money to spend you can also seek the advice of a local nutritionist who can help you meet your goals.

Coaching:

There are some great online running coaches that you can use to help you reach your goals. By using an online coach, you can relax and let them put together your plan. This means all you need to do is get up and go running. Two online coaches I can recommend are Kyle Kranz, he’s based in America, but does his plans and coaching online for anyone in the world. The other is Alexa Duckworth-Briggs from On the Run Health and Fitness who is a running coach, outdoor leader, sports massage and offers nutrition advice, she’s based in the UK.

Mo' mobility, less problems

We’ve all been told that mobility training is good for us, but do we know why?

To start off mobility itself is the ability to control a joint in full range of motion. It is a consistent effort to increase the amount of range of motion in a joint through specialised strength training.

The first reason it is important is if you use the full range of motion from a joint you can execute more power and efficiency in your exercise. This is good news if you’re trying to increase reps or weight during training. It is also good if you’re a rugby player, football player or any other sport that requires explosive powerful movements.

The second reason is injury prevention. If you’re not using a joint in full range, there is the likelihood that you’re compensating both other muscles and joints for the lack of mobility. For instance, lack of mobility in the ankle can lead to stress to the knee, hips and lumbar. Similarly, if you don’t have full range of motion in the shoulder and your humerus is not in the optimal position in the glenoid labrum you can put your rotator cuff muscle at risk of injury.

Finally, mobility is a good way to warm up the joint prior to exercise or events. Warming up the joint is created by movement and the shifting and warming of synovial fluid in the joint. This also works out any restrictions from tight muscles from affecting your event.

The great news is that you don’t need that much time for mobility, 10-15 minutes a day is enough to start reaping its benefits. When you start doing it you may also notice where your weaknesses are in each joint and can make specific changes to your strength training routine to remedy it.

A good way to get started is to choose some full mobility exercises such as: overhead squats (with a lightweight pole or bar), a prayer stretch on a bench and knee-to-elbow bird dogs. There are examples of these on you tube from a variety of practitioners.

If you have any questions about strength, mobility and sports injuries please email me at sara@prestigesportinjry.co.uk

Before you up that mileage, you need to get stronger!

Everyone knows that resistance training is good for running, right? Then why is it that so many runners choose not to incorporate strength (resistance) training into their program? Part of the answer may lie in the fact that many runners do not know the benefits of strength training can add to their running. Running itself is not enough, using weights can help reduce the effects of muscle loss as we age (8% every decade after 40 years of age).

So, what can strength training do for runners? First off it reduces overuse injuries by strengthening the tendons, ligaments, muscles and fascia. Next it can help stabilise the joints through increase muscle strength. Finally, it can help tissue capacity which leads to a higher tolerance to load, speed, range and endurance changes. But it is not just the muscular system that benefits, strength training also improves bone health, inflammation and anxiety. All these changes lead to a better performance and running economy – good right!

So, what is resistance training, well in the short it is exercise that requires the muscles to hold against and applied force or weight. It can be done is many ways such as dumbbells, resistance bands, kettlebells, power bags, medicine balls or even body weight. As a sports therapist, I often incorporate resistance training into my rehabilitation programs for those with overuse musculoskeletal conditions.

But general resistance training is not what runners need. Runners benefit from single-leg loading, posterior chain strength, hip stabilisation and core strengthening exercises.

Single-leg loading exercises such as Bulgarian splits, step ups and lunges help reproduce the conditions of running. It is basically a sport-specific exercise that will help the body adapt to the requirements of running.

Posterior chain (lats, erector spinae, glutes, hamstrings and calves) strengthening helps with shock absorption, propulsion and power. Weakness in the posterior chain can affect running mechanics and lower limb kinematics. Ineffective body form may cause excessive body movement leading to hip and knee injuries.

Hip strengthening, including quadricep strengthening, has been known to reduce patellofemoral pain and prevent overuse knee injuries. Hip stabilisation is beneficial for low back, sacroiliac, hip, knee and ankle pain as well as improve performance.

Core strength (not just your abs!!!) helps improve performance through better movement. NO single muscle helps with spine stabilisation it is the combination of all muscles during specific movements.

There have been many myths about resistance training and running and it is important to realise that you will not get bigger, injures, slower or tighter through strengthening. You will only get healthier and perform better.

If you are interested in starting a strength program it is important to seek the advice of a graduate sports therapist, sports physio or knowledgeable personal trainer to assess your function first and determine which exercises will be best for you. They will also ensure you start at the appropriate level and progress appropriately and safely.

TO summarise, resistance (strength) training is a good thing for runners that should not be avoided, especially as you move into longer distance running (half marathon and above).

If you have any questions about resistance training, please feel free to contact me sara@prestigesportinjury.co.uk

Are the "Jack of all trades" all they're made out to be?

So what's better someone who is a "jack of all trades" or a specialist?

I began asking myself this question as I pondered over the variety of CPD courses I could take over the next year. Do I expand my portfolio into coaching or perhaps a personal training qualification? There are many options for sports therapists and other therapists out there to choose from. But what is best?

My dad used to say he could fix anything except the crack of dawn and a broken heart. And I reckon he could, except for a vacuum cleaner once. He was a skilled mechanic and, even though he had no degree, an excellent engineer. He used his decades of experience to fix cars, planes and pretty much anything with an engine. He had skills that could translate to other areas without changing his occupation. And for me his advice led me to the decision to expand my sports therapist skill set rather than take on a new skill.

I have a tiny aversion to people who try to do everything all the time. I think it's great that they're ambitious, but to me it just means that some skills may be lacking or not fully developed. For example, if you train to do osteopathic techniques, hypnotherapy and personal training is it possible to stay highly skilled in all those areas without letting one slip? We are all allotted the same 24 hours in a day, but I can't imagine anyone is using all their skills all the time or even giving each skill the same amount of work.

Some skills work well together such as sports massage, acupuncture, mobilisations/manipulations, strength & conditioning and rehabilitation exercises. Those are skills that can be used in a variety of settings and can be honed, in some cases, at the same time. But other skills would require a different setting or in some cases could cause a conflict of interest.

I once came across a rugby club whose coach was also their physio. To me this is a blatant conflict of interest as he had no way to separate his desire for his players to play and his need to think of their health and welfare. There were many players that should not have been playing that day, but still did even after suffering concussions. I feel the same way about personal trainers who also do sports massage or sports therapy, and continue to be a personal trainer. Is it not feasible that one could make their clients work out harder than prescribed so they're sore and then suggest they see them for a sports massage? I'm not saying these things happen, but these are the things I think about when deciding my own CPD pathway. Could my clients perceive a conflict of interest in what I do?

For me the welfare of my clients is the most important part of my clinic. This means providing them with quality, knowledgeable information with regards to sports injuries and ways to treat their injuries. So this is where I will focus my future CPD endeavours.

I have already attended a Movement Screening & Strength Training for Runners course in order to provide my running clients with better analysis and techniques for their rehabilitation. And the best part about this course is that the instructors (both physios) had specialisms. One is a hip/running specialist and the other is a strength & conditioning specialist.

I am also a firm believer in the referral. If a client comes in and I feel acupuncture might help or perhaps they would like advise on a personal trainer I am happy to refer to other professions. I think it's important to collaborate with other sport injury professionals so that we can all provide the best care with the best techniques for our clients. If an injury is out of my skill set I have a responsibility to refer onwards.

So, why be a "jack of all trades, master of none" when you can be the best sports therapist, osteopath, chiropractor, physiotherapist, sports massage therapist or personal trainer that you can be for your clients!

If you have any questions on CPD, sports therapy or conflict of interests  please feel free to email me on sara@prestigesportinjury.co.uk

Can sports injuries really be prevented?

As a sports therapist reducing the likelihood of an injury is just as important as injury diagnosis and rehabilitation. As stated above, no injury is 100% preventable there are guidelines that we can follow to attempt to reduce the likelihood of an injury occurring in any given sport.

The first rule is to know your sport. This seems like a no brainer, but it is important to understand the biomechanical, external and internal factors that exist within any given sport. For instance, I work with a local rugby team so a variety of players will be sprinting, tackling, scrummaging and rucking on an outdoor surface in a variety of weather conditions.

When identifying risk factors, we must first look at the athlete(s) internal risk factors such as age, gender, body composition and fitness level. In my sport the risk factors associated with a forward will be very different when compared with a back. There are modifiable (body composition, fitness level) and non-modifiable (age, gender) risk factors. When targeting any intervention, we need to look at both factors. Modifiable risk factors such as fitness level can be improved, and thus keep the player from sustaining injuries due to exhaustion. Non-modifiable risk factors such as age, cannot be changed, however, we can use methods to help reduce the risk of injury (see later below).

The next risk factors to identify are external risk factors such as playing outdoors or on a court. If participating in sport out on a pitch when it’s been very dry can be very different then when it is very wet. Knowing how to adjust your interventions will help keep your players safe. In my experience I’ve had players sprain their ankles on hard ground more than soft. And the likelihood of injury when tackling or jumping is increased.

The final piece is knowing the mechanism of injury (MOI). This is learned through experience and research. For a sports therapist it is often the MOI that is the key to what the injury likely is. As before with ankle sprains the key note is a plyer will tell me “I rolled over on my ankle”. I then perform the normal ankle joint, muscle, ligament and special tests to confirm my diagnosis. But this is also useful with overuse injuries. For instance, an athlete might tell you “The pain has become worse over time” or they’ll not no actual injury incident occurred.

As a sports therapist involved with team sports we need to map all the risk factors and MOI’s and use a variety of techniques to reduce the likelihood of injury, which may include the following:

Warm up: A simple warm up plan may reduce risk to injury by 50%. And while there is little research on the duration or intensity of a warm up it is best to allow the players to determine it individually. Some benefits of a warm up include increase ROM of joints, relaxation and concentration and speed of nerve impulses and a decrease of muscle stiffness. All those factors that can potentially reduce the risk of injury, especially in older players. A very good example of this is the FIFA 11+ program which uses a structured warm up of 10 exercises 1-2 times per week and has been proven to reduce injuries in football.

Taping/Bracing: In rugby we use tape frequently. It is often used to restrict undesired movement such as inversion of an ankle or to protect the acromial clavicular joint from injury during tackles. This often applies to players returning from an injury after a thorough rehabilitation program.

Protective equipment: This includes helmets for cycling or horse-riding and mouth guards for collision sports, common sense really!

Suitable equipment: It is imperative that your athletes are wearing appropriate equipment, even for running. A trail runner will not be wearing the same trainers as a road runner or sprinter. It also includes ensuring racquets for tennis or squash are of the right grip size otherwise an athlete may over grip the racquet and incur an overuse injury.

Recovery: This is the biggest issue I see in my clients. It is important to allow your muscles to recovery after any strenuous activity. The can include using active recovery and walking for ten minutes after a hard run, using cold water immersion, massage and eating properly after exercise.

When starting a new training program, it is advised to get appropriate advice from your GP first, then a professional such as a sports therapist or personal trainer for exercise guidance. Graduate sports therapists can perform an injury prevention screening which uses functional tests to measure any biomechanical dysfunction and if any adjustments are required, will issue you exercises, stretching or other methods to help improve any dysfunction. After a screening it would be advisable to see a personal trainer to introduce you to exercises at the proper level of your fitness.

Sports therapists can also perform sports massage which is an excellent way to recover after hard training sessions.

If you have any questions about injury prevention or other services that sports therapist can provide, please do not hesitate to contact me.

Sara Green, Sports therapist, BSc (Hons)

sara@prestigesportinjury.co.uk

www.prestigesportinjury.co.uk

Don't let back pain be a pain in the you know what!

Low back pain is one of the highest complaints I get in the clinic. Sometimes from my rugby players, sometimes from new clients. Many clients think that they need to rest, but, mobility is what will keep back pain at bay. If one stops moving the muscles will weaken and tighten, restricting movement further.

Below are some ways to help ease your back pain:

Get those endorphins going! Natural endorphins in the body can be as strong as pain medication and help block pain signals from reaching the brain. Endorphins also help ease anxiety, stress and depression. Some great ways to release your endorphins is to participate in cardio exercise, massage therapy or meditation.

Sleep. Yes, I know that back pain can help cause sleeplessness, but this same lack of sleep can make pain and make treating pain difficult. To help get you to sleep be sure the room is quiet, turn off all the lights and put your phone away from you. Quiet meditation before bed can then be added to help you drift off to sleep. I recommend the head space app to help you on your meditation journey.

Strengthening your back and “core”. Now I hate the word “core”, mainly because most people just think of their abs. But the “core” is also you low back muscles. You can start working on it very simply by sitting upright on a stability ball, the key is to start off gently then progress further. Pilates is also very good for strengthening the low back and abs.

Ice/Cold therapy. Use cold for inflammation, as the cold will slow down the nerve impulses and stop spasming. Use heat to stimulate blood flow and reduce the pain messages being sent to the brain. You can use a hot bath or hot water bottle to ease the pain.

Get those hamstrings stretched! Sometimes the cause of back pain is tight hamstrings which can cause tightness in the entire posterior line. I have a video on my you tube channel to help you ease hamstring tightness.

Keep the back moving. Easy slow paced exercises to continue mobility are a must and should not be painful.

Participate in activities that make you happy. This might be a slow walk in the woods or a nice cup of tea.

When it comes to back pain the first rule of thumb is to seek some form of treatment. It is important to have your back pain assessed to ensure it is not a serious condition, so a visit to a sports therapist or physio is imperative. If your pain is not serious and can be managed through exercise, as approved by NICE, then a mobility and strengthening program will be a great way to start. If you find your pain has become chronic, there are pain coaches who may also be able to help.

If you have questions about back pain or have any questions about how mobility and exercise can help please email me at sara@prestigesportinjury.co.uk

Get the most from your rehabilitation, and don't lose motivation.

Rehabilitation can be a very stressful time for an athlete. Nothing is worse than not being able to participate in the sport you love. I see it every season with my rugby players, and it never gets any easier. But, there are ways you can make the most of your rehabilitation and stay connected to your team mates.

Volunteer. This is easier said than done, however, if you volunteer to help the coaching staff or help to organise equipment it can keep you motivated and reduce the feelings of isolation. Often injured team mates stop showing up at training at it can lead to a lack of motivation and desire to keep pushing during the rehabilitation process. Be sure to attend team events and support on the side lines, staying motivated to continue is a key to the rehabilitations success.

Even if you are not a member of a club or a team the above can apply to any sport. Triathlete and running events are often looking for volunteers to help at drinks stations or to give verbal and moral support to those participating.

Don’t push yourself into pain. Basically, listen to your sports therapist or sports physio and don’t try to force yourself into doing too much. When we prescribe exercises, it is based upon your stage of healing. If you try and push yourself into pain it can often make things worse, especially in the early stages of healing. As a sports therapist, I must ensure the exercises are safe for the client, so moving ahead to soon could cause further injury.

Communicate. Both with your coach, team mates and sports therapist. I am always available for my clients if they have any questions. It is important, for me, to ensure if they’re not sure about something they can always ask. This also applies after rehabilitation is completed. If you’re my client I am available to help answer questions and offer advice. Communication also applies to your coaches, you shouldn’t be afraid to ask them for advice and they should be happy to give it. As a sports therapist, I am in contact with our coach with every injury and advise him of time lines and progress.

Adherence. This is the golden goose. If you don’t adhere to the exercises as prescribed the whole thing falls apart. When you get assessed at my clinic I include a two-week rehab program to get you started, it is important that the exercises and guidelines are followed to ensure safe progress is made. I also offer progressions and regressions to ensure if my client is having trouble, or find the exercises too easy, they can continue their rehabilitation without delay.

If you have any questions about rehabilitation or sports injuries please feel free to email me at sara@prestigesportinjury.co.uk

So, what's the deal with posture?

So, what is the deal with back posture? There has been a lot of debate on whether a person’s back posture is a precursor to injury. Now, to clarify, I am not talking about conditions such as scoliosis, which requires specialist treatment. I am speaking about people’s sitting, standing and normal body position.

Some therapists like to blame posture on all problems. I am not one of these. I look at the facts, which includes taking the history of the problem, prior medical issues and a thorough biomechanical assessment.

My view on posture is that if it is the causation of pain, then let’s sort it out. If it’s not the problem, then leave it.

First off, everyone has a specific posture. If they have sat at a desk, stood at a machine or had basically the same position for the last ten years without any injury, then the likelihood is that their posture is not an issue. If the pain they are feeling is recent, then realistically what needs to be discussed is what recent changes the person has made to their routine.

I have clients who have tight hamstrings or tight shoulders and they ask me if I think it’s their posture. If they’ve never had a problem with their posture before and suddenly it becomes an issue then we look at these recent changes to their workload, stress levels and fitness regime. Maybe they’ve taken on a new workout program, have a higher stress level or changes to their running style. For instance, if they’ve changed from a heel to forefoot running style this can change the body position and combined with postural problems, then we may need to think about trying to adjust it. However, that is not always the case and therefore a thorough assessment is performed during an examination.

Where posture can cause problems is when a person has rounded shoulders. This position is not the optimal position for the humerus to sit in the glenoid cavity, which can cause stress on the rotator cuff muscles. Rounded shoulders are often caused by tight anterior muscles such as the pectorals and weak posterior muscles such as the mid/low traps and rhomboids. Clients who attend with shoulder pain and have rounded shoulders will get exercises to address the postural needs.

In summary, just because a person has a not ideal posture does not mean they will have pain or muscular problems. If a therapist is quick to blame posture before performing muscle and joint testing then it’s good advice to get a second opinion before assuming it’s just postural.

If you have any questions about posture or other sports injuries please do not hesitate to contact me at sara@prestigesportinjury.co.uk

Kinesio tape, is it worth the hype?

I

admit, I have a love-hate relationship with kinesio tape and I am by no means a kinesio tape expert, the below is just my opinion on my experience with kinesio tape.

While I would love to believe it has the ability to make a person faster, stronger and generally perform better, I just don't see conclusive evidence.

As a qualified Rock tape 'Rockdoc' I am intrigued by the Pain Gate Theory to help explain why kinesio tape can reduce pain. But, there's a part of me that feels that some of this may be the placebo effect in action.

I do explain the Pain Gate Theory and  placebo effect to my clients when I do use kinesio tape as I do not want to give them false expectations and I want to ensure they are aware the tape may not work.

I do use kinesio tape in my clinic (not often) and on my rugby players frequently, however, this is due to the fact that kinesio tape does provide light support to joints. I don't necessarily feel that it reduces their pain, but it does help to support ankles, knees, shoulders, elbows and wrists. In rugby I use kinesio tape after the early stage of rehabilitation, for instance once the zinc oxide tape used to provide support and protection can be removed I use then apply kinesio tape to help give the player support without reducing range of movement. I have also used in when players have returned to sport to give them peace of mind that the joint is stable and will not 'go' while on the pitch. I have tried to use it on hamstrings and calves to help 'maintain the flexibility' the muscle and reduce pain from tightness, but have found this ineffective in most cases.

I don't want to be a 'witch doctor' in my way of treating clients and players. For me kinesio tape is a mutual decision between myself and the client and they are made aware of all the ugly truth that it might just be pretty coloured tape, but it is an excellent way to support the joints after injury.

If you have any questions about sport injuries  and rehabilitation please do not hesitate to contact me at sara@prestigesportinjury.co.uk

Overuse Injuries - Why me! and how can you prevent them.

I frequently see cases of overuse injuries in my clinic. And the question I get most often is “What is an overuse injury and why did I get one?”

To answer that question, we need to consider the causes of an overuse injury. Overuse injuries are those that happen due to a repeated action rather than an acute injury which happens instantly, like an ankle sprain. But it is not just the sustained action that causes injury, it is the body's inability to respond to the loading of the tendon or muscle. This is often due to faulty technique, muscle imbalances, inflexibility and incorrect equipment, which may prevent tissue adaptation. When combined with excessive overload, or use, may cause microscopic injury and lead to inflammation.

Overuse injuries can present themselves in stages. In the first stage, you may notice discomfort warming up that disappears. The second stage is as before, but then reappears after completion of activity. The third stage the discomfort begins to worsen during activity. And the final stage results in pain and discomfort all the time. Some of the signs that you may have incurred an overuse injury is persistent swelling, heat, redness and impaired function.

There are a variety of overuse injuries that effect all levels of athletes, but some of the more common are: Achilles tendinopathy, tennis elbow, ITB syndrome, shin splints, plantar fasciitis, stress fractures and patellofemoral pain syndrome. This list could go on, but these are some of the most frequent cases that I have treated.

The next question I get from clients is “How can I prevent overuse injuries”? Well, if they’ve come into the clinic with an injury we’re past the point of initial prevention and into the realm of rehabilitation. However, at my clinic, a thorough prevention plan will be explained after rehabilitation, so hopefully I won’t see them again for the same injury!

There are many ways to prevent overuse injuries, all of which involve discipline and consistency. These include:

Thorough warm up and cool down, including dynamic stretching techniques.

Proper equipment – proper running shoes, appropriate sized tennis racquet.

Increase activity slowly - do not increase your activity at more 10% per week.

Practice using appropriate technique, this may mean utilising the services of a personal trainer to get started.

Condition your strength and flexibility, yoga and pilates are very good to help you with this.

Listen to your body! If you have pain, it’s best to seek professional advice and not ignore it. With professional advice identify the cause of pain and start rehabilitation. DO not be an internet physio!!

This is a very brief overview of overuse injuries. If you feel you may be suffering from an overuse injury it’s best to contact a professional such as a sports therapist, physiotherapist or osteopath who has a background in sports injuries.

If you have any questions about the information contained in this post or would like more information about sports therapy, please do not hesitate to contact me.

Sara Green, Sports Therapist, BSc (Hons) sara@prestigesportinjury.co.uk