Articles
MARATHON RUNNING AND MASSAGE
In the lead up to a marathon event, sports massage should be considered an essential part of any runners training program. This is because the training that the competing individual undertakes is very physically demanding and puts a lot of stress on the muscles and joints.
The main benefits of massage are:
- Relaxation and stress relief
- Muscular pain relief
- Restoration of normal muscle movement
- Muscular rejuvenation
- Prevention of muscular injuries
The main elements of a marathon training plan should include a long run training program, resistance exercise, rest and ‘easy’ training weeks. Nutrition is also a major factor to help with recovery, rest and to help give you the energy to train to optimal levels.
The ‘long run’ element of the training program should have sensible weekly increments of mileage. The increase should not be more than 10% of the previous week and you should consult either a training planner or a personal trainer.
The resistance training is important because the body is being worked hard and the muscles that support the running patterns are required to have endurance properties that can be gained by strength/ resistance training. These exercises should include squats, lunges, dead lifts and hip stabilisation exercise. Cross training is sometimes recommended to aid with strengthening as the body is required to work in a good alignment.
The use of massage and other soft tissue release techniques during marathon events can be used to restore muscle length reduce friction between structures and relieve pain and muscle spasm following hard weeks of training.
There are various techniques, which can be used. Stretch relax techniques are used to reduce muscle spasm, so normal muscle length can be achieved. Such a technique may be used in conjunction with the ‘Trigger Pointing’. This is localised treatment to trigger points (areas of exquisite tenderness, decreased blood supply and localised areas of muscle spasm).
The use of drainage massage can be particularly useful for recovery post training. The build up of lactic acid can have huge inhibitory effects on the muscles and drainage massage is used to reduce the amount of lactic acid and other toxins created by hard training sessions.
By having a regular sports massage session with a qualified sports massage therapist or relevant practitioner it is also possible to detect any underlying problems and predispositions to injury. The therapist can then direct you towards the best training adaptations to prevent future injury during your marathon training.
Article by Tom Burton
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TO SKI OR NOT TO SKI...
Whether you are new to skiing, snowboarding or any snow sport or a long accomplished winter enthusiast for years, it is in my opinion, one of the most exciting and exhilarating sporting areas. The appeal of the mountains, fresh air, culture and après ski entice us! The adrenaline factor and thrill of it grasps us. However, and as with most sports, having the time of your life on a slope is not without risk.
The purposes of this article is outline some of the common injuries and highlight the risks so you can be aware and try to avoid them. Emma James Physiotherapy specialises in the treatment of all musculoskeletal injuries. Assessment and identification of predisposing weaknesses and addressing these with a specific exercise programme has been shown scientifically to both decrease the chance of injury and accelerate recovery if an injury does occur.
The knee joint currently accounts for 30-40% of all Alpine ski injuries. Damage to the knee ligaments are common due to twisting forces placed through the joint. The ACL (Anterior Cruciate Ligament) and MCL (Medial Collateral Ligaments) are therefore commonly injured. Beginner skiers tend to place stress on the MCL due to the snowplough position where a ‘valgus’ force is placed on the inside of the knee more, good lower limb strength and stability is warranted. With the development of technology, carving skis and release bindings are improving to lessen risks. Therefore ensuring preseason strengthening in these areas can help to reduce the risk of these injuries occurring.
Snowboarding has a completely different pattern of injury to skiing. Wrist injuries tend to be high. Injury rates are highest amongst beginners and then as the boarder progresses the ability to go faster, perform tricks and jumps increase rates again. Head injuries and ankles also tend to be high due to falls and footwear. Snowboarders, (unlike skiers with two skis to balance on) are fixed to the board with two edges, making balance a challenge. Bindings are non-releasing. Upper limbs are utilised to aid balance more, hence the term ‘FOOSH’ fall onto outstretched hand is often written in emergency departments. Balance and flexibility are integral therefore in assisting to prevent these injuries from occurring.
Within this is the ongoing debate of protective wrist guards etc which are now considered 'sheek not geek' for snowboarding. This is now somewhat a controversial subject with certain studies showing that when you protect the wrist and forearm forces are referred higher up the limb and injuries are now occurring above the joint at elbows and shoulders. The same can be shown for splinting the knee, research has suggested that over protection and fixation at the knee can send the forces higher or lower if an accident occurs which can result in fractures in both the femur and tibia.
So be mindful splinting is not always the answer, make sure you get the right advice and guidance from your health care professional.
Levels of fitness are integral and will help reduce injuries. Cardiovascular fitness will improve stamina and endurance. Balance, proprioception, muscle strengthening and stretching are all important to address pre-trip. Ski-specific exercises – functional to the sport can improve technique. If you have any niggling aches, pains or worries pre-visit to the slopes a simple Physiotherapy assessment can address any bio-mechanical problems or fitness levels. We are privileged to have the snow centre on our doorstep; have a lesson to gain experience pre-holiday.
To conclude snow sports are not without risk of injury as with any sport. Realistic ability and fitness level, equipment, snow conditions, familiarity of the environment particularly if it is your first time on the snow and very eager to get going, should be taken into consideration. Be honest with your ability and check your equipment regularly. Most importantly get fit and enjoy!
Come visit us at Emma James Physio for a pre-ski assessment, where we can help identify your predispositions and help you prevent injuries from occurring.
A gait scan can quickly assess your biomechanics and potential muscular weakness so you know what you can work on before you go.
Remember prevention is better than cure.
Article by Kelly Bowers, MCSP, HPC.
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