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Tag Archives: sports injuries
Top tips to help you back to running in record breaking time.
Our practitioners offer some no nonsense, easy to follow top tips to get you back to performing at your best!
Are you training for or just completed a marathon? At this time of year our practitioner’s report seeing lots of patients complaining of running type injuries.
A little known fact is that if you raise your legs to 90 degrees following a run, the lactic acid will be felt less the following day in your legs. You should ideally rest them up a wall for a good 10 minutes.
Rehydration is very important. Ideally rehydration salts mixed with water but a good quality sports drink should be sufficient.
You don’t need vast amounts. But you do need to recover sodium levels that have been lost through perspiration.
Painful muscle cramp can be caused by dehydration. The best way to deal with it is to rest, sip a sports drink and gently try to stretch the affected muscle.
Relax for the rest of the day. It is going to take 3 days for the inflammation to reduce so maybe take turmeric supplements or even ibuprofen (if appropriate for you) to help.
Heat is not your friend. If you have a sore lower back, knee, shin or Achilles tendon there is more likely inflammation present. If you apply heat to an inflamed area it attracts more blood locally, which in turn increases inflammation.
As heat is applied pain reduces as the inflammatory markers in the blood are reduced/ diluted by the additional blood. Unfortunately this in turn brings more inflammatory markers. You take off the heat and the additional blood reduces but, the extra inflammatory markers remain.
You need ice or something cold on the sore areas. Ideally for 3-5 mins per hour and gentle movement to stop the inflammation from building up. I am not talking about a brisk walk, just a standing up every half hour or so just to mobilise around the back and hips for a couple of minutes.
There is very little an osteopath can do for the first 72 hours following an injury.
With muscle strains and ligamentous sprains our advice is RICE. That is unless it’s a significant injury. Then you should visit A&E immediately.
If you feel an injury is more than a sprain or strain you should see your GP. If you suspect fracture, dislocation or ligamentous rupture that’s a trip to the hospital.
Rest the injured part
Ice the area regularly. It’s recommended to ice an injury for 20 mins every 2 hours.
Compress the injured area. A compression bandage is ideal.
Elevate the injured area
If after 72 hours there is still pain, that’s the time to visit us at Cedar Hall Clinics in Thurrock or Benfleet in Essex. We are highly trained to give you a diagnosis, treatment (if appropriate), advice on management and a prognosis.
With regards to running again, injured or not, I’d recommend taking a little time off. At least to begin with.
Avoid any running at all for a week, maybe two, depending on how you feel. Walking is OK and is a good way to reduce the metabolic waste products from the muscles.
You can contact us on 01375 678877 or 01268 774249 we offer free assessments
Many people know how osteopathy can successfully treat back pain, but osteopathic treatments can be equally effective on many other aches, pain & injuries.
Cedar Hall Clinics has been an innovator in treatment sponsorships for promising young athletes. We work with our athletes and their coaches to achieve optimum fitness for their chosen sport both before and after competition.
Where Cedar Hall Clinics has led, we are delighted that other practitioners have followed, so that more and more osteopaths and sports injury therapists are also involved in athlete sponsorship programmes.
The spectacular performances of great British sports men & women like Bradley Wiggins, Sir Chris Hoy, Jessica Ennis, Victoria Pendleton, Greg Rutherford, and Mo Farah at London 2012, serves to enthuse not only our aspiring Olympians but also inspires us to continue and even expand our sponsorship programme.
The whole nation has been exhilarated & electrified with Team GB at London 2012 – we’ve rejoiced with them in victory and commiserated with them in defeat. And without exception we have marvelled at their commitment, enthusiasm & effort. Our future Olympians GIANNI FRANKIS, HAYLEY MCLEAN, DALE CLUTTERBUCK, JOSH OLAWORE & SOPHIE RICHES, are all working hard to be the next generation of athletes the nation can cheer on to victory. And we will be with them!
Most of our practitioners are also experienced in sports, dance or fitness and Sports Injuries & Rehab specialist Kimberley Hughes is no exception. She is a 1st Dan and has competed in Karate at both national and international level. Although Kimberley works with many elite athletes she also spends much of her time treating the weekend warriors, those injured at work and those with postural and mobility problems.
Having competed at such a high level and sustaining injuries herself, Kimberley knows from personal experience the frustration caused for any athletes when injury strikes. Kimberley graduated fro Kent University with an honours degree in Sports Therapy and Rehabilitation and she can advise on injury prevention and can assess and treat those that do occur.
With her vast knowledge of how the body works and the treatments needed to bring a patient back to full health, Kimberley is a valued member of the Sports Injury team and works directly with our osteopaths and podiatrist.
Angela Mooney has been working as a Sports Injuries and Sports Massage therapist for 8 years. Having been a club level judo competitor and gold medallist dancer, she too is aware of the frustration and discomfort caused by pain and injuries.
Angela regularly works with many athletes including climbers, tri-athletes and runners and has been a regular therapist at events such as the London Marathon. Although much of her work involves treating patients with sports and occupational injuries, she also treats people suffering with a wide range of debilitating conditions such as fibromyalgia and spondylosis. She encourages regular maintenance exercise and treatments to increase flexibility.
Angela works closely with all members of the Sports Injury team and is experienced in treating all ages from children to the elderly. She is also a skilled Reflexologist and Reiki practitioner.
Having graduated in the late 90’s from the London School of Osteopathy, Sara became a founding partner at her first osteopathic clinic in Thurrock. Sunnyside Osteopathic Centre became a huge success and galvanised her to open Cedar Hall Clinic in Benfleet.
Patients choose to be treated by Sara as she is a highly skilled and dedicated osteopath who is motivated to get her patients back to health and back to enjoying life as soon as possible. She specialises in neurological conditions and sports injuries.
She has worked closely with local GP’s and Orthopaedic Consultants in Thurrock and Basildon NHS Hospitals as well as consultants at various private hospitals in the area. She has also lectured in Neurology and Principles of Osteopathic Practice.
She is registered with the General Osteopathic Council, a member of the British Osteopathic Association and is a recognised specialist with all private health insurers.
Sara is a keen and talented dancer and gym enthusiast.
Appointments can also be made with Sara at Cedar Hall Clinic Thurrock at 13 Kings Parade, Kings St, Stanford le Hope by ringing 01375 678877.
Jacki was a trader in the city in the 80’s when she was made redundant, and decided to leave the financial capital of Europe behind to become a sports massage therapist. Jacki quickly developed a good reputation, and encouraged by Sara Lovett, her now business partner, went on to study Osteopathy at the College of Osteopaths and graduated in 2005.
Jacki is sports mad, having had a long career at Thurrock Hockey Club, and is now chairperson of the club, whilst overseeing youth development. Jacki specialises in cranial osteopathy and sports injuries.
Registered with the General Osteopathic Council, Jacki is also a member of the British Osteopathic Association and is a recognised specialist by most private health insurers.
Appointments can also be made with her at Cedar Hall Clinic Thurrock , 13 Kings Parade, Kings St, Stanford le Hope.
Jacki is an active member of BNI Basildon, and receives referrals from her business networking colleagues based on her expertise, service and results.
Jacki works at both Cedar Hall Clinic Benfleet and Cedar Hall Clinic Thurrock.