Injuries are common in all sports including running, here is a list of the top 5 most commons runners injuries, what they are and how to avoid them.
Patella femoral pain syndrome,(pfps) this is commonly known as runners knee and is characterised by pain on the front of the patella (knee cap), pain usually comes on gradually after a few runs and can be troublesome when not running too. The main cause of pfps is muscle imbalances and weaknesses, strengthening all the surrounding muscles such as the quads, hamstrings, adductors and abductors will help prevent this injury, lots of squats and lunges!
Achilles tendinitis is inflammation of the achilles tendon causing pain, usually caused by excessive foot pronation or tight calf muscles. Suitable running shoes for your foot type, stretching the calves out and sports massagewill help prevent achilles tendinitis. Do not run through this pain, rest until pain has subsided and inflammation has settled down.
Plantar faciitis is pure evil! Characterised by pain along the sole of the foot, it feels like there’s a sharp knife being ran down the soul of your foot every step you take. Those with collapsed arches (flat feet) are most at risk of this injury. Fixed with orthotic arches and foot strengthening exercises for the arches.
Shin splints is pain in the shins on impact, very common in beginners and those who have over exercised. Reducing the tension in the surrounding muscles (tibialis anterior) with sports massage is extremely effective in reducing pain.
ITB syndrome, the ITB (iliotibial band) is a long thin muscle that runs along the outside thigh from the hip to just below the knee. At 30 degrees of flexion the muscles switches from a flexor to an extensor muscle so is in constant use, the band gets tight and causes pain at the outside of the knee where is flicks over repeatedly. Sports massage is the most effective way to reduce the tension in the ITB to reduce the friction on the knee.
New year sees our sports injury clinics very busy as people start their resolutions in the exercise world. the most common injuries we see at this time of year are knee problems, (usually patella tendonitis) calf strains and lower back pain. All these injuries can be avoided by taking some basic measures.
1. Build up your new chosen activity slowly with a structured training programme, for example if you have decided to take up running, start off with short distances and gradually build up the distance by no more than 10% each week.
2. Stretch. Stretching after exercise, not before helps your muscles lengthen and realign the muscle fibres after they have been shortened through exercise.
3. Learn the correct technique, people whinge that their knees hurt doing lunges or their back hurts when doing weights. This is usually due to poor technique (eg. front knee is coming too far forward in the lunge rather than evenly distributing the weight between both legs) a personal trainer can show you how to do the exercises with the best technique to avoid injury.
If you are suffering with any of these injuries and need help or advice please feel free to contact us
How to de-stress your over tired baby
The sensory world is all around us constantly day and night, but most adults know how to switch off, chill out and relax. Babies do not how to relax and they have no control of their environment. Babies are constantly bombarded by stimulating environments. Over tiredness causes babies to be irritable, cry more, play less, feed more for comfort and use the dummy more. It is therefore quite difficult for babies to self soothe and they become more reliant on mummy to help them relax and de-stress as they get older not less.
Sensory play time in the nursery
When your baby appears restless and irritable, this is an indication that your baby is over stimulated and needs a quiet period away from any stimulating environment such as the lounge. The best environment to relax your baby is the bedroom or nursery where your baby sleeps. Taking your baby to their bedroom for a chill out session is quality time together and the best form of interaction with your young baby. Create a sensory atmosphere, darken the bedroom, switch on the fairy lights or a morphing light show, use a battery mobile, play soothing music, nature sounds, classical music or nursery rhythms and sit with your baby on your knee or Ideally lie your baby in their cot. Stay in the room until your baby either drifts off to sleep all is bored with sensory playtime, let your baby lead the session. This is such a positive bonding experience for you both and has long lasting benefits. Just two 15-20 minute sessions a day are long enough to de-stress and prevent over tiredness, which so many babies seem to suffer from. Your baby will communicate and signal when they have had enough quiet play, the session is over, leave the room now it is time for active play.