All things exercise, injuries, treatment & rehab!
Running is a great way to stay active and healthy but with an increase volume or intensity in training, injuries can occur. Here are some of the most common running injuries along with some advice on how to help relieve the symptoms and reduce your likelihood of injury in the first place.
What is it?
Often referred to as Achilles tendonitis or tendonosis, Achilles tendinopathy affects the tendon at the back of the leg. The Achilles tendon connects the muscles of the calf (gastrocnemius and soleus) to the back of your heel and helps with plantarflexion (pointing your foot). Symptoms of Achilles tendinopathy usually develop gradually and include stiffness and pain around the Achilles region which is worse in the morning, but it often eases quite quickly. It may be sore when you start activity but quickly reduce as you continue and is often sore the next day. The tendon may be painful to touch and swelling may be present at the area of the Achilles tendon affected.
Why does it occur?
Whilst running, the foot should move through dorsiflexion during heel strike and plantarflexion during the push off phase of a stride. This repetitive movement means the muscles and the Achilles tendon are working constantly, in a spring-like fashion. Runners have a high chance of developing Achilles tendinopathy due to overuse, which disrupts the structure of the tendon and causes detriment to the spring-like mechanism.
Increases in loading are the biggest contributor to the onset of Achilles tendinopathy, whether this be from training or competition. Also, reduced recovery between training sessions, training on different surfaces and poor or different footwear are all factors that can contribute to the development of symptoms.
Predisposing factors for Achilles tendinopathy include gender – it is more common in males - type 2 diabetes and genetic predisposition. Altered lower limb biomechanics such as reduction in range of motion of the ankle joint and restricted flexibility of the calf muscles also contribute to Achilles tendinopathy arising.
5 Benefits of Pregnancy Massage
1. Relieve aches and pains
Throughout pregnancy, there are many physiological changes that occur to a woman’s body that can affect the way she moves and the way she feels. For example, the extra weight of the growing baby shifts the centre of gravity forward and the natural curve of the lower back becomes more exaggerated, which can contribute to the common problem of lower back pain. Muscles can become achy and tense and the hormones released during pregnancy can cause ligaments to soften and increase their laxity (Calguneri et al., 1982), which may contribute to pain around the back, hips and pelvis. Massage is a great way to help with these aches and pains. It can help to release the tension found in muscles and alleviate some stress on weight-bearing joints. In a study completed by El-Hosary et al. (2016), massage was found to be effective in helping back pain, headaches and muscle cramps in pregnant women.
2. Improve blood circulation
Pregnancy massage can improve blood circulation, therefore increasing the amount of oxygen rich blood that is delivered to the soft tissues being worked on. Massage can also help with blood pressure (Moeini et al., 2011). It also stimulates the lymphatic system, which helps with the removal of waste material from tissues of the body.
3. Aids relaxation
One of the more important benefits of Pregnancy Massage is that it provides time for the mother to unwind, helps her relax and relieves stress. Massage can help pregnant ladies with anxiety and depression (Field et al. 2007). Field et al. (2004) found that after massage, pregnant ladies had higher levels of dopamine and serotonin, those ‘feel good’ hormones that help with anxiety and depression and suggested that pregnancy massage benefits mum and baby.
4. Improves sleep
Hollebach et al. (2013) reported that massage during pregnancy is associated with a better quality of sleep. By reducing any stress and anxiety mum may feel, massage may help the mum to get a better night’s sleep. Also, by helping relieve any aches or pains, mum might feel more comfortable in sleeping positions that allow her to get a good night’s rest.
5. Enjoy the experience of carrying baby
With all the changes going on, it is important for mums-to-be to relax and enjoy carrying their baby. Mums who are more relaxed, comfortable and happy can enjoy the experience of being pregnant. Pregnancy massage is a great way to help Mum enjoy this time and make the experience unforgettable.
Massage After Pregnancy
After 9 months of pregnancy, labour and birth, it’s safe to say the mum’s body has been through a lot! Now is the time to recover, relax and enjoy spending time with your baby. Massage is a great way to help the body to recover and give the new mum a bit of time to herself to relax and recuperate.
Call today if you have any questions about pregnancy massage or to book your pregnancy massage appointment. If you have any concerns or current conditions, it is best to consult your doctor before having pregnancy massage.
The festive season has begun and it is always an exciting time of year. It is the perfect opportunity to rest and let your body recover. A perfect opportunity to surprise your loved one with a Christmas gift, a sports massage voucher from PLPR, designed by staff member Leah Boal. An example voucher can be seen below!
Often, we take a break from exercise over the festive period and return in the new year with a sudden increase in exercise, often in line with New Year resolutions. This acute increase can however lead to injury, as described in a previous blog post by Park Lane Performance and Rehabilitation.
To keep yourself healthy over the festive period, we recommend that if you reduce your activity, you build it up slowly in the New Year and place emphasis on recovery periods. A post-Christmas sports massage would be a perfect way to recover and can be redeemed until April 2019.
If you would like to purchase a Christmas Voucher (60 mins £40 & 30 mins £25) then please call Ben on 07988988728 or email firstname.lastname@example.org