Recurring pain

Do you get recurring pain during or after exercise?

Conquering your Injury Anxiety

Wednesday 14 December 2011 By Leave a Comment

Confidence is key:

How to deal with your injury and work towards a positive outcome.

Being able to look at an injury in a well-rounded and positive way is always difficult; we get weighed down with worry, anger, depression and withdrawal when something beyond our control prevents us from doing something we love.

In order to tackle the physical aspect of recovery, a mental recovery must also take place.

Understand your emotions

Whether you are an elite athlete, or someone that exercises twice a week, when you injure yourself it comes as a blow to your confidence and disrupts a specific routine. Individuals can sometimes feel a sense of denial, that nothing is wrong, and they continue to train. In actual fact, this often makes the injury worse and what fails to be recognised is that two weeks rest is far better than six months due to sustained injury. It is important that you listen to your body and recognise that you need to rest; pain is there for a reason!

Being ‘out of action’ can be frustrating, not only are you physically unable to perform or compete, but there is always the possibility that you blame yourself for your injury. Being angry is a natural reaction and allow yourself express this. Always be mindful of your injury though, you don’t want to make it worse! However, ensure you are able to speak to those close to you about your frustrations, let them reassure you and remind yourself that injury does occur and in time, it will get better.

Following anger, you may become depressed. Exercise and taking part in sport releases a feel-good hormone and resting gives us a break from this feeling. You may miss your teammates and resting can simply bore you, but never forget that rest is crucial to your recovery. If you feel depressed about your injury, talk to family and friends, investigate rehab exercises and test your own limits to establish a starting point and set goals.

Improving your Confidence & Goal Setting

Find out as much as you can about your injury. Although the internet is full of information, there is a lot of contradiction and can leave you more confused than when you first started. Visit a Sports Therapist, Physiotherapist or GP to have them assess your injury and ask any questions you may have. Our imaginations work overtime when something negative happens and having someone in the know advise, reassure and guide you towards recovery minimises feelings of panic and anxiety.

Ask your chosen professional to give you some exercises that you can start with. Having clear, direct and visual instructions often help the individual to relax and feel positive about finding a good end result. Also, having this support network around you that encourages progression makes you more likely to complete the exercises.

Once you have exercises to complete, goals need to be set; both short and long term. Ensure you share these goals with your therapist as well as someone close to you; this makes you accountable for your actions should you neglect your exercises, but gives you someone to confide in if you’re struggling or need to re-evaluate your goals.

Start with your long-term goal, the final outcome and look at your short-term goals as ‘stepping stones’ to this. Your short-term goals are designed to give you a sense of achievement, build confidence and encourage progression to the long-term goal. Key principles to remember when setting short-term goals are:

  • S – Specific. The goal needs to be clear and precise in order to be performed well. Generalising may feel easy, but you won’t know where the end point is.
  • M – Measurable. An example of this would be to increase the number of times you can flex the ankle from once to 5 times by Friday.
  • A – Attainable. Your goal must be achievable for the level you are at. Don’t set your goal too high, remember there are plenty of opportunities to set new goals and if you don’t reach your goal it will be a blow to your confidence.
  • R – Relevant. Make your goal relevant to injury. There is no point setting yourself an endurance goal when you need a strengthening goal.
  • T – Time. Please remember that you have to allow enough time to complete and master the tasks you set yourself. Similarly, don’t forget that short-term goals must be short-term, preferably within a 14day period.

Once the short and long-term goals are in place, don’t be afraid to test yourself. If you find yourself completing tasks within the timeframe, set a new goal!

Alongside these goals

Implement a well-balanced diet, find alternative exercise in working another area or working on core strength and take additional vitamins and minerals to boost your body’s capability to recover.

Returning to Sport/ Full Exercise

Once the initial rehab process has taken place, the next step is return to your sport or chosen exercise. This is often a nervous time and many feel they’re not ready. Remember! You’ve gone through a whole rehab process with the support and guidance you needed and to be at the stage to return to sport is a major achievement!

The main mental obstacle when returning to sport is that the injury will reoccur and the whole process will have to be started again. This is not the case! A good, strong rehab programme will lead to good, strong individuals. Get out there, tackle, run, strike, bat and swim with more confidence than ever before. Your body is an amazing machine that repairs itself daily and will strive to never let you down, don’t let it down by allowing your mind to limit your ability!

Viki Drury BSC (Hons)

Massage Therapist

 

Filed Under: Deep Tissue Massage, Goal Setting and Positive Outcome, Niggling Injuries and Pain, Recurring pain Tagged With: , , , ,

Dealing with Muscle Injury

Friday 11 November 2011 By Leave a Comment

Getting back on track: Confidence is key

When we suffer an injury, our instinct is to limit that movement to prevent pain and further damage. But what happens when the body treats this short term limitation as ‘the norm’ and adapts accordingly?

Our bodies react and adapt every minute of every day; over even a short term period, we accept a shift in our correct function and adopt a new one. This can lead to further problems aside from the initial issue, as we no longer use the muscles we should in the way we should, and recruit smaller, weaker muscles to do a much harder job.

So, is this the answer? In short, no. Some people deal with muscular dysfunction immediately, they understand the importance of treating and correcting any damage before it gets worse. Some leave it for a bit and get treatment far later than they should of. Regardless of when you seek treatment and address what is causing pain, an element that rarely even gets mentioned, let alone tackled, is the mental effect your injury has had on your daily life.

Mental effect? I’m not crazy!!

Maybe not, but apprehension, anxiety and even ‘fear’ are all possible side effects from the trauma of experiencing pain, short or long term. Our natural reaction; a learning process, is to avoid repeating or making the same mistake twice. But what happens if this ‘mistake’ happens to be a basic function that enables us to manoeuvre through life, a function such as walking?

Sometimes, the biggest hurdle is getting over the anxiety of performing that action or movement again. Even when the injury is 100% better, an individual can be convinced that they will be back to square one within minutes.

Don’t let fear hold you back

My message to you is don’t be afraid! Building your confidence in your body’s own ability to recover and improve is vital to any rehabilitation, no matter how big or small. It doesn’t have to be a grand statement, just little goals that melt away any worries one step at a time. Taking your injury through even a fraction of the very action that caused it, can quickly dispel apprehension and provide the encouragement needed to take it a step further.

And never underestimate the power of mind over matter

Want to know the key basics of developing mental confidence in yourself following injury?  Look for next week’s blog with ways of conquering your injury anxiety.

Viki Drury BSC (Hons)

Sports & Deep Tissue Massage Therapist

Filed Under: Deep Tissue Massage, Niggling Injuries and Pain, Recurring pain, Uncategorized Tagged With: , , , , ,

What can I do about Cramp?

Monday 8 August 2011 By Leave a Comment

Viki Drury

One of those things?
When I first started as a massage therapist, cramp was something I considered as just being ‘one of those things’, something that happened once in a blue moon and was on a par with yawning; no apparent purpose or reason, it just happened.
However, nearly every client I see for an initial consultation mentions one word:

Cramp

Whether it is in the hamstrings, calves or toes, the issue is mentioned almost immediately.
So clearly, it is a problem for a majority of people and obviously causes concern, not just ‘one of those things’.  From night cramps, to during exercise to post-exercise, people are worried about frequent cramping.

If you suffer, you are not alone!

So, what is cramp?
Cramp is a rapid, involuntary spasm in the muscles that can last mere seconds to almost ten minutes. The spasm is caused by a contraction (shortening) of the muscle and is often extremely painful.
Cramp affects the whole leg, usually the calves, but can also affect the quadriceps and hamstrings and the toes.  It can occur during sport, after sport, during periods of rest and at night. In my experience, during sport and through the night are the two main occasion’s clients suffer with the onset of cramping.

Who is likely to suffer with Cramp?

If I’m honest; everyone! Cramp is something that has many triggers and can affect people of any age, activity level, medical health and gender.
Despite this though, there are factors that increase the likelihood of cramping such as those that suffer with fibromyalgia (a condition that causes tenderness, general aching of the body, and a higher sensitivity to pain), those aged 60+, pregnant women (cramping usually subsides following birth), those suffering with neurological conditions such as motor neuron disease* and peripheral neuropathy** and those on certain medications (see end of the article for a summary of these medications).

What other factors can increase the likelihood of cramping?

  • Insufficient warm up/cool down – a good warm up and cool down involves 3-4 minutes of gentle cardio; a light jog, cross-trainer, or bike work followed by static stretching for 10mins, stretching the calves, hamstrings and quadriceps, as well as the upper body to avoid indirect injury. Cool down can follow the same principle as the warm up
  • Excess strain on the muscles – working them too hard too quickly can often lead to cramping. The blood cannot deliver oxygen to the muscle quickly enough, causing lack of oxygen to trigger cramping. Excess strain can also refer to over-stretching the muscle. Forcing the muscle beyond its boundaries can cause a reflex action in which the muscle shortens to avoid damage, resulting in cramp.
  • Fatigue – following intense or excess exercise, an individual can experience a period of fatigue. There is potential for cramp to occur during this time. Similarly, prolonged sitting or lying in an awkward position can also bring on cramp.
  • Dehydration – Lack of fluid through poor intake, exercise, hot weather or diuretic medicines (those that promote urination) can all cause dehydration, resulting in a depletion of sodium (salt) and can trigger cramp.
These are the main, short-term causes for cramp and are easily avoidable if addressed properly.

So what can you do to reduce cramping?

  • A proper warm up and cool down is VITAL! 5minutes of light cardio and ten minutes of stretching the relevant muscles is all you need to help reduce cramping.
  • Keep well hydrated – water throughout the day, teamed with a good quality sports drink when training or exercising is a must.
  • When cramping is present at night, stretch the muscles affected prior to going to bed. Holding the stretch for 30 seconds lengthens the fibers in the muscle.
  • A well rounded exercise regime that allows for rest and recovery periods, considers you own limitations and boundaries and an awareness of when to ease off the pace will ensure a happy, healthy routine that conditions and strengthens the muscles without putting them under excessive strain.
  • If you suspect your medication is responsible for cramping, please see your GP.
  • Adjust your diet. Low potassium levels can sometimes induce cramping so eating a banana may help. Also, look at changes in diet; perhaps there is something you have introduced recently that triggers the cramp? Similarly, there may be a food you eat at certain time of day that causes cramping later on. If night cramp is your concern, look at what you eat in the hours before sleep.
Some people may need to only consider one of these; some may need to consider some or all factors.

Summary of medications that can cause cramping:

  • Diuretics – High Blood Pressure, Heart Failure, Kidney Disease, Fluid removal from the body
  • Statins – High Cholestorol
  • Raloxifene – Osteoporosis
  • Nifedipine – Angina
  • Nicotinic Acid – High Cholesterol

More serious medical conditions sometimes associated with cramp:

  • Motor Neuron Disease – A condition in which the spinal nerves and those in the brain lose function over time.
  • Peripheral Neuropathy – A condition where the nerves in the leg are damaged.

So now you know a little more about it and although you can never avoid it all together, don’t let cramping, cramp YOUR style

Filed Under: Deep Tissue Massage, Fitness and Weight Loss, Niggling Injuries and Pain, Recurring pain Tagged With: , ,

Returning to Exercise – Be Safe

Monday 24 January 2011 By Leave a Comment

A lot of people are looking to make a return to regular exercise at this time of year and I hear many conversations with the words “I used to ……”

I used to…… play football, run cross country, play netball, hockey, rugby, tennis – you get the drift.

And actually a history of past exercise is a big advantage because your brain remembers that you can do it. The trouble is, in most cases of even a short absence, your body has forgotten!

So on the day that you make the decision to get a grip of your expanding waistline and get fit again, there is often such a shock to your poor sedentary body, that at best you can barely walk for days afterwards and say “never again” or you sustain an injury that sets you back several days, even weeks.

It is therefore important to know how to make a safe start when returning to exercise and here are some tips.

Medical considerations

Do you have any injuries or conditions or are you taking medication that could put you at an unacceptable risk when exercising? That may include having a BMI over 30, high blood pressure, smoking, diabetes etc

There is always an element of risk when exercising and if in doubt, always consult your GP or Practice Nurse prior to undertaking a new exercise programme. There is a check sheet used by all reputable exercise professionals and gyms referred to as  PARQ (physical activity readiness questionnaire) there is no standard form but they should always ask some basic questions, if you answer yes to any questions on the list you must get medical clearance. You can download a sample PARQ on our website homepage www.celebratehf.co.uk

To lessen the risk of injury, always remember, start slowly so that your body (and mind) can adapt. You will not become an athlete overnight or lose significant weight overnight.  You must be patient and build up the intensity and duration of your exercise slowly.  You must expect to get hot and sweaty and out of breath, you are after all challenging your body but if you feel pain, dizziness or sick, stop what you are doing and get some help.

Clothing and Equipment

There is some excellent specialised clothing available to keep you warm and dry and virtually every sport has a slight variation on the theme although most clothing is actually fully transferable to all sports. A wicking base layer works just as well if skiing, running, cycling or Nordic Walking but often the top layers are slightly altered for the sport. For example a breathable wet proof top for cycling will usually have a longer back to cover your backside when sitting in the saddle. Either way the “technical” clothing is excellent for keeping you warm or cool and dry and even absorbing smells from sweating. In particular I think, socks have really come a long way, so shop carefully. Generally your footwear is the most important piece of kit followed (for some of us) by a decent sports bra and sometimes even that doubled up. Clothing and kit is a huge subject and usually visiting a reputable sports shop is the answer for the best advice and ranges but be careful to make the distinction between leisure wear and proper sports-wear.

Other important factors to consider are:

Choosing a Personal Trainer, Points to consider when choosing a Gym and Nutrition for Better Performance; you can read all about that on our blog and leave your own comments at http://www.celebratehf.co.uk/blog/

Filed Under: Fitness and Weight Loss, Niggling Injuries and Pain, Personal Training, Recurring pain

Suffer From Low Back Pain or Sciatica? See What These Happy Customers Have To Say!

Wednesday 19 January 2011 By 1 Comment

Low back pain and Sciatica can be the most painful and uncomfortable pain you can feel in your lifetime. Haunting people for years on end with very little relief. Time for some good news! Celebrate Health & Fitness are now offering Low Back Pain Treatments.

Before a treatment takes place you will undergo a free consultation and assessment to see if I can help you. If I can’t, then I apologyse and no money will have been spent.

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Filed Under: Niggling Injuries and Pain, Personal Training, Recurring pain
 
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