Avoid HARM for acute injuries (TOP TIPS)

Avoid HARM for acute injuries

After injuring yourself it can be difficult to know what to do. Do you use, ice or heat? Rest or movement? Elevation or massage? The asnwers to these questions are found in the type of injury that you have sustained.

Image

Acute Injuries

An acute injury is an injury with a sudden onset, usually as a result of some sort of impact or trauma, such as a fall, sprain or collision. Acute injuries are sudden and sharp, occur immediately (or within hours) and cause pain (possibly severe pain). With this form of injury, two acronyms are extremely valuable to remember: RICE and HARM.

RICE

The RICE acronym is one that should be followed as the four factors help to reduce swelling and inflammation that is likely to occur within the first stages of healing for an acute injury. RICE stands for:

  • Rest
  • Ice
  • Compression
  • Elevation

HARM

In contrast, the HARM acronym provides four factors that should be avoided with acute injuries, and stands for:

  • Heat
  • Alcohol
  • Running
  • Massage

HARM is extremely important to remember within the initial 48 hours following an acute injury because both heat and alcohol cause the blood vessels to dilate (open up) – this increases the bleeding in the injured area. Exercising the body part or massaging the area also has the same impact and can be detrimental to the healing process.

Chronic Injuries

Differing to acute injuries, chronic injuries can be subtle and may emerge slowly, with no known factor that triggered it. Chronic injuries may come and go, and may cause dull pain or soreness. Long standing low back pain is a classic example of a chronic injury, and often results from overuse and repetitive movements. However, if an acute injury is not effectively treated, it may lead to a chronic problem.

Heat therapy

Heat therapy is frequently used for chronic injuries or injuries that have no inflammation or swelling – such as nagging muscle or joint pain. Using a heat pad, or getting into a warm bath can help to increase the elasticity of joint connective tissues and stimulate blood flow, which can consequently aid pain relief. Whilst this is often a temporary solution, it can provide relief nonetheless.

Prodced by JB Physio and re-produced with permissions via twitter

Has a Hamstring Injury Shown Jozy the Alti-door To The World Cup?

Image

Jozy Altidore – World Cup Injury

By Gemma Tomkinson  posted Jun 18, 2014

Jozy Altidore, a 24-year-old USA striker, who plays for Sunderland in the Premier League, suffered a hamstring injury after 22 minutes of the first half of the 2-1 victory over Ghana. He had been running down a ball with Ghana’s John Boye when he grabbed the back of his left leg.

So what is a hamstring injury? The hamstrings are a group of 3 muscles located at the back of the thigh. These muscles are responsible for bending the knee and straightening the hip during activity and are particularly active during running, jumping and kicking.

During contraction of the hamstrings, tension is placed through the hamstring muscles. When this tension is excessive due to too much repetition or high force, one or more of the hamstring muscles can tear. This is known as a hamstring strain. This sometimes occurs with rapid acceleration whilst running or when a footballer performs a long kick. In Altidore’s case it was during sprinting.

Jozy Altidore told reporters after the game “I was sprinting and I felt something … I was crushed. I knew right away I couldn’t continue. It was the worst feeling.”

It appears that Jozy Altidore’s symptoms were more severe than a minor strain as he was unable to continue play and obviously in severe discomfort.

Hamstring injuries can range from a small partial strain to a complete rupture which may require surgical reconstruction. Hamstring strains are graded from grade 1 to a grade 3 tear and are classified as follows:

Grade 1: A small number of fibres are torn resulting in some pain, but allowing full function.
Grade 2: A significant number of fibres are torn with moderate loss of function.
Grade 3: All muscle fibres are ruptured resulting in major loss of function

As with all injuries, a thorough examination is undertaken by the medical team. Further investigations such as an MRI scan or Ultrasound may be required to confirm diagnosis. In Altidore’s case, he’s awaiting MRI results to determine his chances of playing again this tournament.

In terms of rehabilitation from an injury as Altidore’s it is vitally important that treatment starts immediately following injury with the principles of PRICE (protection, rest, ice, compression and elevation).

The initial acute stage of all hamstring injuries will last 24 to 48 hours. After this a full rehabilitation programme should be followed which looks to reduce pain and inflammation, improve flexibility and muscle control and gradually increase the load through the hamstring to a level where you are able to return to full training and match play. The rehabilitation will be designed by a highly trained physiotherapist to include stretching, strengthening, aerobic fitness and sports specific drills. It will be progressed appropriately related to the stages of healing.

Is Altidore out of the World Cup? Many would assume yes but Manager Jurgen Klinsmann remains optimistic and the medical team are working hard with Altidore to give him the best possible opportunity.

Follow us on Twitter @AposTherapy for more World Cup injury updates!

World Cup Injuries – Luis Suarez’s Rehab

Courtesy of The Guardian
Courtesy of The Guardian

After the recent hype around Luis Suarez’s injury and the likelihood of him returning to crunch match tomorrow evening. I’ve re-blogged this post by Amy Buckley from AposTherapy about Luis rehab undertaken to get him back in the game. Enjoy:

 

Millions of football fans worldwide are following closely after Luis Suarez recovery from his recent knee injury. His absence from the game with Costa Rica had a great impact on Uruguay team performance, and now the speculations are if he’s going to play the game vs. England.

Our specialists at AposTherapy decided to provide some professional insights on Suarez injury, treatment and a recovery process.

Suarez suffered from meniscus tear, a knee joint injury, common among football players, when the knee is twisted whilst in a partially flexed position and the foot is firmly planted on the ground.

The medial and lateral menisci of the knee are two crescent-moon-shaped disks of tissue (fibrocartilage) that lie between the ends of the upper leg bone (femur) and the lower leg bone (tibia) that form the knee joint. The menisci act as shock absorbers, evenly distributing the load across the knee and helping to keep the joint stable.

Symptoms of a meniscus tear depend on the size and location of the tear and whether other injuries to the knee occurred with it. A significant problem with meniscus tears manifests itself through ‘locking’ of the knee.  Luis reportedly suffered a lateral meniscus tear, a condition that may be pointed by a significant pain at the outer side of the affected knee.

Treatment options include: Nonsurgical treatment with rest, ice, compression, elevation, and exercises. Surgical repair to sew the tear together. Surgical removal of the torn section (partial meniscectomy). Neuremuscular control treatment. Total meniscectomy, which removes the entire meniscus, is typically avoided because of the increased risk for osteoarthritis (wear and tear).

Luis Suarez, for instance, underwent an arthroscopic. After his surgery, Luis was seen leaving the hospital immobilised with a brace.

Recovery from a meniscus tear depends on many things. The goals of rehabilitation are to restore range of motion, strength, and return the player back to a sporting condition.

Initial stages of rehabilitation will focus on restoring normal range of motion, normalising gait, eliminating swelling, and pain control to enable rehabilitation.

At the second stage of rehabilitation, the player works on good control of the knee through non-impact proprioceptive drills, hip and core strengthening, and quadriceps strengthening.

The final stage of rehabilitation concentrates on returning the player back to the sporting arena through completing sports specific movements and gradually re-introducing impact based activities.

At present, Luis is 3 weeks after his surgery, and through the help of his medical team, he will be working on impact control exercises, increasing the load and demand through a range of plyometric exercises. In addition, he will be working on sports specific balance and proprioceptive drills, hip and core strengthening, and return to light training in preparation for his appearance against England on Thursday.

 

By Amy Buckley posted Jun 17, 2014, AposTherapy Blog

NFL Injuries 2013/14

Hello everyone, thought id share this infographic from Wall Street Journal. It shows all the injuries sustainted fornm one season during NFL.

 

Not surprisingly the knees have taken a heavy load of the injuries, and those ankles are at high risk of injury. Looks like a slight correlations between reduced injuries and increased protective armour in that area. However, there is still plenty of shoulder and concussion injuries.

 

Enjoy the viewing.

 

Thanks
Tom

Outdoor Training Time

The Warm-up Trail

In this series of blogs we are going to take a look into the world of training outdoors with Chris Watson, an expert in outdoor personal training and conditioning. Enjoy this weeks blog:

Run! Here come the boys…

Now that summer is finally upon us and the weather seems to be picking up (hopefully) it’s time to leave the treadmill behind and get outdoors and into your local park! Don’t get me wrong I love the gym but what’s the one thing many gyms don’t have? Space! Especially during those peak hours at lunchtime and after work. No more waiting for machines or banging into people at the squat rack. So what’s so good about training outside I hear you ask? Well, it’s free, you don’t need any kit and when the sun is shinning on a summers evening there’s no better place to train. So let’s get our gear on and get outside!

First you need to identify a suitable park, preferably within running distance from work or home. Use the run there as part of your warm-up. Find a good spot, something that has a handy bench and maybe a few trees nearby. Give the area the once over, gotta check for the usual suspects, glass, stones, dog muck, etc. Now you’re ready to get stuck in. The fun bit about outdoor training is using your surroundings, get creative! Sure have a plan in your head of what you want to do during your session, but you may find a tree perfect for pull-ups or an old tree stump for box jumps or a handy bench for dips. Every park offers hidden training gold.

I have various parks where I like to train as each one offers something a little different and that’s how I structure my training session or that of my clients. For example, a typical session will consist of a light jog to said park, a dynamic warm-up then usually 5/6 exercises over 3/4 sets with varying rep rates. I’d always allow a good hour. Start with a 10min run followed by a 5min warm-up to get nicely stretched. Around 25/30 mins for your session, finishing off with a light warm down run (back). Spend at least 10mins stretching at the end. Job done!

Man of Steel…

Over the next few weeks we’ll look at the different types of sessions you could plan. Whether you have an hour or just 20 mins. The exercises you could include and the effectiveness of weight-free training for burning fat. Things you can use, goals you can set and how you can bring a bit of fun to your training.

Thanks for reading and see you next week

Chris
[level 3 PT- outdoor training specialist]

cw
Chris Watson

Enquires for PT to cdwatson1972@gmail.com

Neuromuscular Control – What does it mean???

Neuromuscular Control – What Does it mean?

Neuromuscular control is certainly a complex procedure undertaken by the body but this has been made easier to understand by Vern Gambetta, a top performance coach from the U.S. Great reading and this will certainly improve that understanding of movement.

Movement is quite simple and from that wonderful simplicity comes the complexity of sports skill and performance. Twenty-five years ago in an attempt to better explain movement and how we should effectively train movement I came up with this simple diagram I call the Performance Paradigm.
NMC
It was somewhat like what Albert Szent-Gyorgi, once said, “Discovery consists in seeing what everyone else has seen and thinking what no one else has thought.” Essentially it is the stretch shortening cycle of muscle with a more global interpretation and proprioception brought into consideration. It is the basis for what some people call the Gambetta Method; to me it is common sense. I use this to evaluate movement efficiency or deficiency and then to guide training and if necessary rehab.

Essentially all movement is interplay between force reduction and force production. The quality of the movement is dictated by our proprioceptive system. We begin movement by loading the muscles – this is the force reduction phase. Basically this is the eccentric loading phase as a well as instantaneous isometric action that lends stiffness to the muscle. This is the most important component of the performance paradigm, but probably the most overlooked as well as the most misunderstood. There are several reasons for this; the most notable being that it is less measurable. Because it is more difficult to quantify we have tended to emphasize the more measurable component, force production. It is during the force reduction phase that most injuries occur. Think landing on one leg and tearing an ACL or planting to cut and spraining an ankle. It is during this phase that gravity has its greatest impact; it is literally trying to slam the body into the ground.

Once force has been reduced the subsequent result is force production. Force production is easy to see and easy to measure. Consequently it gets an inordinate amount of attention in the training process. We see it because it is the outcome. It is how high or far we jump. It is how much we lift. But just because it is easy to see and measure does not mean it should receive the inordinate emphasis, in training that it does. It must be stressed that it is the component of the performance paradigm that is highly dependent on the other phases.

20120623-080710.jpg

The third component of the Performance Paradigm is proprioception. Ultimately it is the glue that binds a whole functional program together is proprioception. Proprioception is the awareness of joint position and force derived from the sense receptors in the joints, ligaments, muscles, and tendons. It is that component that gives quality to the movement. “The quality of movement, in part, is dependent upon neurologic information fed back from proprioceptors within muscles and joints to the higher brain centers. The information returning to the central nervous system from the periphery includes “data” concerning tension of muscle fibers, joint angles, and position of the body being moved.” Logan and McKinney (Page 62) It is the feedback mechanism that positions the limbs to be able to achieve optimum efficiency. It is a component of movement that has been all but ignored in most traditional training programs until recently. It is highly trainable, especially if it is incorporated as part of a whole program.

It is almost too simple. Perhaps to appreciate proprioception we should look at the extreme case of a stroke victim that is able to return to normal movement patterns. Why can’t an athlete who has all their capacities enhance the quality of their movement by focusing on the same things that the stroke victim has to focus on to get back to function? The key to that is proprioception. We must strive to constantly change proprioceptive demand throughout the training program in order to enhance the quality of movement.

The performance paradigm will serve as a guide to determine how we train all components. It can also serve as a very useful guide to help us to evaluate movement from a slightly different context. It should serve as a guide to be more functional in our approach by emphasizing the timing and sequence of all three components of the paradigm. The synergistic interplay between them will produce the highest quality of movement.

It is very easy to get caught in the trap of measurable strength. How much you can lift or how many foot-pounds of force you can express on a dynamometer are meaningless numbers. Functional training does not depend on measurable strength. Quality of movement, coordination and rhythm are more important. The goal is always to apply the strength that is developed in the actual sport performance. How is the force expressed? Can you produce and reduce the force? Force production is all about acceleration, but often the key to movement efficiency and staying injury free is the ability to decelerate and stabilize in order to position the body to perform efficiently. A good functional training program will work on the interplay between force production, force reduction and stabilization. The end result is functional strength

Thanks for reading, see my next post on ACL and neuromuscular control!!!

TA Physio

prehab not rehab for sport injury prevention
prehab not rehab for sport injury prevention

Kiniesiology Taping Course

KINESIOlOGY TAPING COURSE

20120623-080710.jpg

This exciting one day clinical Physiotherapy course will enable participants to:

  • Develop their understanding of the role of Kinesiology taping
  • Develop expertise in the application of Kinesiology Tape for common clinical conditions
  • Become proficient at applying Kinesiology  tape effectively to a variety of regions

 

Venue: Birmingham City Hospital, Dudley Road, Birmingham, B18 7QH

Date: Saturday 16th February 2013 (9 am: 4.30pm)

 

Tutor: Melanie Betts , MSc (Manip Ther); MMACP; MCSP; HPC;

London 2012 Olympic Volunteer Physio, Private Practitioner, World Student Games (1995) and World figure skating championship (1995). Great Britain Swimming Team from 1995-1999. She  was the physiotherapist for the Great Britain Target Shooting Team 2001-2010. These roles took her to Manchester 2002 & Melbourne 2006 Commonwealth Games, and the Athens Olympic Games 2004. She is also a sought after MSc Manual Therapy/ MACP Clinical mentor.

Fee: £95 (Includes all taping materials)

Contact: Gerard Greene, MSc (Manip Ther); MMACP; MCSP; HPC; PgCertEd

Ph: 07968 011832

Email: greenegerard@hotmail.com

Facebook: HarbornePhysio

logo1

Runners Need Gleuts of Steel

20120725-083245.jpg

So many peolpe are training and runing over the winter, and thats a great away to get fit or die trying. But to help keep those unwanted injuries at bay,  try these exercises. These exercises help prevent leg injury’s in so many sports and activities, not to mention keeping your posterior nice and perky.

So here they are…

1) This video is a demo of the ‘Crab Walk’

Crab Walk

This video is a demo of the ‘Waltz Walk’

The Waltz

Finally this is a demo of the ‘Pee’d your pants Walk’

The Pee’d Pants

So there we go, a great first attempt at video blogging from Adam Meakins

If you have any questions or comments I would love to here them so please leave me a comment….

.

Thanks for reading and watching

TA Physio

beach running

Kinesiology Taping Course

Kiniesiology Taping Coruse

This exciting one day clinical Physiotherapy course will enable participants to:

  • Develop their understanding of the role of Kinesiology taping
  • Develop expertise in the application of Kinesiology Tape for common clinical conditions
  • Become proficient at applying Kinesiology  tape effectively to a variety of regions
Venue: Coventry University

Date:       Saturday 8th December 2012 ( 9 am : 4.30pm)

 

Tutor: Lesley McBride, MSc (Manip Ther); MMACP; MCSP; HPC; PgCert HEd

 London 2012 Olympic Physio,England Rugby Football Union Physiotherapist, Guest lecturer MSc Manual Therapy, Coventry University, MACP Clinical mentor, Lead Physio Coventry University Sports Centre, Experienced researcher, clinician and educator

 

Fee: £95 (Includes all taping materials)

Contact: Gerard Greene, MSc (Manip Ther); MMACP; MCSP; HPC;PgCertEd

                                                          Ph: 07968 011832

Email: greenegerard@hotmail.com

*other taping courses are available but Lesley McBride is an excellent teacher with a lot of exepierience in sports physiotherapy, well worth the money.

Thanks

TA Physio