Move. Mobile Sports Massage

Luke Leicester Bsc (hons) mobile sports massage offering a high quality service from the comfort of your own home. For everyone not just athletes!

Luke Leicester Bsc (hons) is offering the best sports massage service from the comfort of your own home at competitive prices! Simply call or drop me an email to book in your session. Flexible hours offer massage when is convenient for you. I bring my knowledge and experience to every client providing the best individualised treatment required for you. Contact: [email protected] or 07889019367

Timeline Photos

Timeline Photos

Trust me, I'm a Physiotherapist

What's all the fuss about exercise, you ask? ๐Ÿค”
This is why. ๐Ÿ˜Š๐Ÿ’ช
Click on the picture to see the full picture. ๐Ÿ‘

Credit: @BelievePHQ

smh.com.au

A difficult position: Experts question whether ergonomics holds up

smh.com.au "Ergonomics does not have a firm basis in scienceโ€, says Sydney University professor Chris Maher, a leading authority on back pain.

Quite a good account to follow for all things nutrition.

Interesting....

What patient are you? Take control of your body and health.

Hahaha

Managing load is essential! Could it have contributed to Englandโ€™s dip in form?

Recovery isnโ€™t simple but it is possible! Donโ€™t give up

๐Ÿ˜‚ true!

KEYS TO INJURY PREVENTION!!

Today I want to talk about the underrated topic of injury prevention. For most people who train hard and consistently, injuries and niggles are tough to avoid. But there are things to be aware of that will help prevent major injuries, or prevent niggles from becoming serious. These have been neatly organised into a pyramid of importance by Adam Meakins (The Sports Physio). We'll start from most important to least important:

1. Load management - this is all about controlling the volumes of work you are doing. We know that if you are suddenly exposed to a great increase in the amount of training you're doing, you're at a greater risk of injury. Shin splints are a perfect example of this in people who all of a sudden start putting in large km's on the roads in preparation for a running event.

Another good example is patellar tendinopathys, which often develop when basketball or volleyball players suddenly increase the number of jumps they are performing.

Main aim of the game is to increase your loads GRADUALLY, and to never increase loads week to week by more than 10% if possible.

On the flip side of this is the importance of not deloading the body too much as well, as this is also a risk factor for future injury. Basically, the body likes to do similar amounts of work from week to week. So respect that!

2. Strength training - resistance training is the NUMBER ONE type of training you can do for injury prevention. This has been show time and time again in the research, over and above the benefits of other training methods that are widely held to be beneficial for injury prevention such as stretching and unstable surface/proprioception training.

By getting stronger you increase the amount of load that the soft tissues can tolerate before straining. A good example of this is Romanian deadlifts for hamstring strain prevention. By doing deadlifts you increase the eccentric strength of the hamstrings, and thus when sprinting the hamstrings are better able to tolerate the eccentric load that goes through them when they decelerate the leg during the late swing phase. This = less chance of hamstring tears. And the same reasoning can be applied to other muscles of the body.

But strength training isn't just good for muscles, it also has a significant impact on bone density which puts you at less risk of fractures, and also strengthens the connective tissue such as tendons and ligaments, making them more injury resistant too.

3. Movement skill - this is where biomechanics and how well you move comes into play. I'll give you a few examples to illustrate this point.

Doing lunges or squats where the knee travels forwards excessively past the toes (more than just a few cm), places greater stress on the anterior knee and may lead to patellar tendinipathy, or patellofemoral pain syndrome over time.

Doing standing overhead presses with an arched/overextended lumbar spine because you don't brace your anterior core (abs) may upset the facet joints on the sides of your spine.

If your knees drop inwards (valgus) when landing or stepping/changing direction this may place you at greater risk of ACL rupture.

How well you move does play a role in injury prevention. This is why movement screening is a useful tool when used appropriately. However, it's important to note that no two people will or should move the exact same way, and this is due to differences in structure (things like limb length, hip joint shapes, etc).

4. Flexibility - this does play a role, but to a lesser extent than most people think. The way I see it is, you don't want to land on either end of the flexibility spectrum. You don't want to be so tight that your hamstrings snap when trying to touch your toes, but you also don't want to be so hypermobile that it puts you at risk of joint dislocations and ligament tears. For people who are hypermobile or very flexible, stop stretching!!! It's the worst thing you could be doing. Get strong and stable in the crazy ranges of movement you have.

And while being stiff may have some advantages for athletic performance in terms of force transfer, if you're so tight that you can't squat to parallel without massive buttwink, or need to elevate the bar on multiple mats to be able to get into a good starting position for deadlifts, it might be time to include some mobility work. Ankles (calves), hips (hip flexors and glutes) and thoracic spine (+ lats) are the areas 95% of inflexible people will need to target.

It's also important to note that if you're an athlete, your sport/position will dictate the level of flexibility you need. And there's not much point going too far above and beyond the flexibility requirements you need. For example, a hurdler will need much more hamstring flexibility than a basketball player.

5. Tapes and braces - while taping may have some merit in certain situations (such as ankle taping for someone returning to a sport requiring agility post ankle sprain), in general my opinion is that taping is overrated and overutilised. There is only little evidence that taping/bracing helps prevent injury in people returning to sport after injury, and next to no evidence that it helps prevent injury in healthy uninjured people.

Taping is simply an adjunct to proper injury prevention training, and it MAY help in certain situations. But for most people, the main way it works is psychologically by making them feel supported (placebo effect). For these 2 reasons, I like to think of taping in a similar way to how supplements work in the nutrition realm.

So, knowing all this, please don't ask me to tape your ankles because you rolled them 3 years ago ๐Ÿ˜ฒ.

6. Quackery/other bullsh*t - this is referring to all the weird and wonderful devices/products/gimmicks out there that have zero evidence behind them. If you see someone making claims that sound too good to be true, they probably are. Don't fall for them - there is no magic!!

So there you have it! The hierarchy of injury prevention. If you were wondering where the warm-up falls in that list, I'd say it comes under movement skill and flexibility, as a good warm up addresses both of those aspects.

I hope that was useful guys!

Post your thoughts below ๐Ÿ˜€

And look out for Adam Meakinsโ€™ research review for Physio Network in the coming months!

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Physio Network

Physical inactivity is one of the leading modifiable risk factors for death.

Physiotherapists promote physical activity, but are we doing a good job? Anthony Teoli has written a review about this.

Click the link below to grab your free copy!

https://issuu.com/physio-network/docs/free-issue-2.pub?e=32722546%2F58733466

Physio Research

Effectiveness of massage therapy on the ROM of the shoulder: A systematic review and meta-analysis - Feb 2017

'The study results suggested that there is evidence of the efficacy of massage therapy for improving the shoulder ROM, especially flexion and abduction. '

...'it is thought that massage therapy that increases the shoulder ROM can improve the quality of life of elderly people.'

NB: Read into review limitations, and ask your self what else can improve shoulder ROM, pain and strength? :)

To see 12 reviews like this appraised by experts for you monthly, check out Physio Network.

Study ref: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5333006/

Trust me, I'm a Physiotherapist

Best Jefferson Curl ever! ๐Ÿ˜Š๐Ÿ‘๐Ÿ’ช๐Ÿ‘
Einar Svindland has great mobility and strength!
And no fear of lumbar flexion! ๐Ÿ‘

Trust me, I'm a Physiotherapist

Running does not cause osteoarthritis in your knees and hips! :)
There are significantly LOWER rates of arthritis in marathon runners than the general population!
That is the conclusion from this very important study done by Ponzio et al. (2017):
https://www.ncbi.nlm.nih.gov/pubmed/29342063

"CONCLUSIONS:
Age, family history, and surgical history independently predicted an increased risk for hip and knee arthritis in active marathoners, although there was no correlation with running history. In our cohort, the arthritis rate of active marathoners was below that of the general U.S."

Interesting right? :)

Thanks for sharing Adam Meakins aka The Sports Physio!

Trust me, I'm a Physiotherapist

"Canโ€™t overemphasize the importance of weight control in patients with knee osteoarthritis!"
Take a look ๐Ÿ‘‡๐Ÿป
Link to full article by Aaboe et al. (2011):
http://www.sciencedirect.com/science/article/pii/S1063458411001014

Great post by InfoPhysiotherapy ๐Ÿ˜Š๐Ÿ‘

Trust me, I'm a Physiotherapist

Resolution: In 2018, I will stop calling medical treatment โ€œhealth care.โ€
-Jason Silvernail

Injuryโ€™s, aches and pains are normal. Donโ€™t stop moving!

ITV

This driver isn't 100. She's 105. Extraordinary!

100 Year Old Driving School. Tuesdays 9pm, ITV.

Physio Research

Massage Alleviates Delayed Onset Muscle Soreness (DOMS) after Strenuous Exercise: A Systematic Review and Meta Analysis - Sept 2017

Conclusion: 'The current evidence suggests that massage therapy after strenuous exercise could be effective for alleviating DOMS and improving muscle performance.'

Love research? Check out our monthly Research Reviews, 6 days left on our Christmas offer! ๐ŸŽ„ https://www.physio-network.com/membership-account/membership-levels/ ๐ŸŽ„

Ref: https://www.ncbi.nlm.nih.gov/pubmed/29021762

Rehab

Paincloud

Every therapist need to know this!

Choose the training type right for you...

How to choose a nutrition supplement a handy guide! ๐Ÿ˜ƒ๐Ÿ‘

Your MRI is not a life sentence!

Diet first. Supplements last....

Trust me, I'm a Physiotherapist

Drivers of spinal pain!

Slide from Deborah Falla. ๐Ÿ˜Š๐Ÿ‘

Hahaha

Some useful tips

Be careful what supplements you use...

Foam rolling... what do you think about it?

Was great fun working at the world athletics championships!

It was an awesome experience working with the medical team at the para athletics world champs. On to the iaaf world champs in a few weeks!

Sort out your posture!!

Follow Moveu_official on instagram some really interesting points and they present them in a funny way. https://moveu.com

Just picked up my nice pink kit for the world para athletics and iaaf world athletics championships. Looking forward to helping out with the medical team!

Working with GB basketball U20s for the next couple of weeks. Even in national sport it's not glamorous!

Educate yourself if you have an injury. Don't put up with pain.

What massage can do for you.

Some interesting research on caffeine and carbohydrates.

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