Category Archives: Newsletter

January 15 – Issue 25

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REFRESHING REHABILITATION

Happy New Year

Happy New Year to you all and best wishes for 2015. I hope the festive period was a fun and joyous one and over-indulgence didn’t take over too much!

2014 was such a busy year I didn’t get time to produce any newsletters so I hope to keep on time with the quarterly newsletters as i previously did!!

My friends and I have also decided on dates for our annual charity events. There will be a Ball that will take place in June and my annual football tournament will be in August. I will also do a running challenge of some sort again as I did last year. Further details are inside and also if you would like to help out or support.

Elite Therapy Update

It’s been a very busy year for the business, with opening times increase and client numbers also increasing, so thank you to all my new and returning clients for your loyalty.

In April, I am having to increase prices slightly. Sessions will go up to £24, £32 and £40 for 30, 45 and 60 minute sessions. Packages are still available for those who would like them, so please enquire if interested. There is also a new online booking facility available on the webpage so if you cant get hold of me you can book yourself in as it shows all availability. I am hoping to make online payments available in the near future too.

Regular checks on Facebook (EliteTherapy Kempston) or Twitter (@Carmelitetherap) also show my availability so follow me on social media too!

As I mentioned its been a busy year for business, but also, for those who know, I hold annual charity events for Children With Cancer UK and Cancer Research UK. The 3 parts consisted on me running a marathon, an auction night and my annual 6 a side tournament. In total we raised a fantastic £7039, so to all who supported by online donations, sponsoring or attending an event thank you very much.

This years events are similar, I will do a marathon challenge in mid June, there will be a ball in early June and my football tournament will be in early August though dates are not confirmed yet. If you would like to help in any way please feel free to get in touch, helping hands are greatly appreciated.

Recent Research

1.     The knee “giving way” has puzzles scientist, and in fact the general public on the why it happens. Recent studies have suggested that the Anterolateral ligament of the knee may cause this. Critics will suggested the reasoning of not finding this before, others suggest evolution may play part, or simply another development in techniques to find the mechanisms of these structures. An interesting proposal, which will have further study I’m sure.¹

2. It has long been suggested that exercise helps prevent osteoarthritis and a recent analysis of all research has further consolidated this notion. Moving stimulates the body to produce hormones needed to reduce the progress of osteoarthritis. This does not mean it will stop, but it could slow it down, allowing more function and mobility in the effected joints.²

3. Taping has assisted in recovery and rehabilitation, as well as support for many individuals over years and recent taping modalities have suggested that they are better or stronger. The true fact is from the studies analysing them all and they suggest that no matter what tape is used, the important thing is that the individual applying the aid must apply it correctly or it will be useless or could obstruct normal moving patterns instead which could cause further problems.³

References

1. Claes S., Vereecke S., et. al., (2013), Anatomy of the Anterolateral Ligament of the Knee, Journal of Anatomy, Vol 223($), pp 321-328.

2. Uthman O.A., Van der Windt D.A, et al., (2013), Exercise for Lower Limb Osteoarthritis: Systematic Review Incorporating Trial Sequential Analysis and Network Metalnalysis., BMJ, Vol. 347

3. Osorio J.A., Vairo G.L., et al., (2013), The Effects of Two Therapeutic Patellofemoral Taping Techniques on Strength, Endurance and Pain Resonses, Physical Therapy in Sport, Vol 14(4), pp. 199-206.

 “Quick Fact”

On average, every square inch of your body has 32 million bacteria!

Special Offers

Now available from Elite Therapy are gift vouchers in the values of £5, £10 and £20. They may be purchased at AFC Kempston. Unfortunately, there is no online payment facilities of yet.

Current clients that introduce friends to a massage session will also benefit from receiving a 10% discount in there next session. Students are also enititled to 10% discount with valid NUS card.

A discount package has also been devised for anyone who wishes to regularly receive a sports massage. If you pay for 3 sessions in advance, you will receive the fourth one for free. All sessions.

Appointments

Appointments can be made online via the webpage or by contacting myself on the details provided or via email. Payments can be made with either cash or cheque, made payable to Carmine Cientanni. If you have changed any details such as your address or telephone number, please inform me as soon as possible so that I can update my records. If you wish to cancel an appointment, please inform me at least 24 hours in advance.  Missed appointments will be charged at the full normal treatment rate.

 Opening Hours

Monday 10-9

Tuesday Closed

Wednesday 10.30-1 & 5-9

Thursday 8.30-11

Friday 8.30-12

Saturday 8.30-1

Sunday Closed

 

 

 

 

 

 

 

January 14 – Issue 24

Happy New Year

 

Happy New Year to you all and best wishes for 2014. I hope the festive period wasa fun and joyous one and over-indulgence didn’t take over too much!

Within this issue I will inform and discuss the neck area and hope to show the amount of work it does. It may answer why our necks feel so tense. There will be a section on the latest research in the industry, and within Elite Therapy a price rise is set for April.

My friends and I have also decided on dates for our annual charity events. These will take place on July 20th and August 2nd. Further details are inside and also if you would like to help out or support.

As mentioned above, the dates have been confirmed for my annual Cancer Charity fundraisers. The selected charities are Cancer Research UK and Children with Cancer UK. As in recent years there will be 2 events. Our family fun day and 5-a-side football tournament will be on Sunday 20th July and our Auction evening on Saturday 2nd August. We raised a fantastic £7000 last year and hope to better that this year. If you or anyone you know would like to help, please feel free to get in touch.

Also mentioned on the front page was the increase in session prices. This will take effect on the 1st April 2014. Initial consultations will be £38 and sports massage sessions will be £22,£30 and £38 for 30,45 and 60 minute appointments respectively.

 

Recent Research

 

A study investigating exercise and cholesterol levels suggested what the intensity of the activity you perform doesn’t directly affect the reduction of you cholesterol levels. Runners and walkers were used for this research and it was the walking group that had lower levels of cholesterol following the same exercise program administered. It shows that activity in itself is the best protocol to follow, not just to work at a very high intensity.

Stretching was recently tested on males with normal and shortened hamstring flexibility. Both groups were split into a control group and a stretching group and both of the stretching groups significantly increase their range of hamstring stretch compared to the two control groups. Though this is an area that has had similar research, it is always positive to get more descent proof of the effectiveness of a suitable stretching program.

 

The Neck

 

Our neck is commonly said to be tense and tight and this article is hoping to address some of the reasons for thinking and feeling this.

The head sitting centrally on top of the spine on average weighs around 23 pounds with it’s centre of gravity being slightly in front of the spine³. This automatically makes the muscles at the back of the neck more tonic as they have to pull the head back to keep a head up straight. This also makes the muscles at the front of the neck hypotonic as the mostly provide neck flexion,or moving your chin in the direction of your chest.

For muscles to work at their most efficient, they need to be at their optimal length, which is never the case for the neck muscles unless the head is slightly flexed. This is also only taking into account the muscles that work in flexion and extension. Other muscle groups that provide lateral flexion and rotation in the neck also need to be balanced as well as shoulder muscles that originate in the skull or spinal vertebrae as they affect the neck too. The main muscles being the trapezius, the rhomboid group and levator scapulae.

With specific manipulation and stretching techniques, muscles in the neck area can be relaxed and tension reduced. This may reduce the onset of associated problems such as tension headaches, muscle spasms and cramping, being the most common.

 Quick Fact

“The brain operates on the same amount of power as 10-watt light bulb.”

References

  1. Williams, P.T. & Thompson, P.D., (2013) Walking Versus Running For Hypertension, Cholesterol and Diabetes Mellitus Risk Reduction; Artriosclerosis, Thrombosis and Vascular Biology; 33, pp. 1085-1091.
  2. Ayala, F., Sainz de Baranda, P., et al., (2013) Comparison of Active Stretching Technique in Males With Normal and Limited Hamstring Flexibility; Physical Therapy in Sport; 14(2), pp. 98-104.
  3. Johnson. J., (2013) Save Your Neck, International Therapist, 106, pp. 12-14.

 

 

July 13 – Issue 22

 

Cancer Special

 

Hello all and welcome to a special edition of Refreshing Rehab concentrating on Cancer.
It’s a disease that affects most,if not all of the population in some way, shape or form.
In this edition I will discuss what and where Cancer effects and its main causes, how it can be prevented and what treatment are currently available for it.
I will also inform you of my annual Cancer Charity Fundraising event which recently took place. Its the reason for the delayed production of the newsletter.
 

Fundraising 2013

 

Following the great success of our 2012 event,in which we raised £5199.31,work on increasing our final total for 2013 started strait away and we decided to stick to our auction night and funday/tournament format.
We raised money for Children with Cancer UK, Cancer Research UK and Primrose Unit.
The auction night held on Friday 28th June saw over 100 people attend in a fantastic evening raising over £2300! A great start, with many thanks to Robert Mirto to bidding £400 for a holiday to Turkey.
The football tournament and Fun Day followed on Sunday 14th July. The tournament, played in intense heat, saw 30 teams enter raising £1500 and with all those people also came family and friends to enjoy the fun day and sunshine. In total after all the days event, we managed to raise over £6500. We are also still waiting on confirmation from some sponsors so the total could go over £7000!!!
If you would like to donate who can visit www.justgiving.com/Carmine-Cientanni1

 

Cancer

Cancer is the mutation of normal cells into particular cells that proliferate Into distinguishable growths and travel around the body trying to colonise on new tissues.
Initially, a lot of cancers are hard to detect, but depending on the area of the body, certain signs may show. These could be unusual bleeding, painless lumps or bumps, painful tumors, change of skin sensation and feel, more incidents of infection, persistent coughing and unusual bowel movements.
Treating cancer depends on a few factors. The type and stage of the cancer and the age and general health of the individual are the main factors. Treatments could include surgery, chemotherapy, hydrotherapy, radiation therapy, hormones and biological therapy. Generally a combination of the above is prescribed to an individual.
Recent research has shown that of 6 major European countries, the UK has the lowest predicted death rate for cancer. The most common cancers causing death are lung cancer in women and pancreatic cancer¹.
Though recent research has also shown that breast cancer patients in under 50s is growing, but this could be due more people getting screened. Of these individuals, the success rate of preventing the cancer spreading and causing further complications is high as screening is done earlier².
Other ways to prevent risks of cancer are to eat healthily, not to drink too much alcohol, don’t smoke and regularly exercise. 

 Quick Facts

1. “Nerve impulses to and from the brain travel as fast as 170 miles per hour”
2. “The human brain cell can hold 5 times as much information as the Encyclopedia Britannica”

 References

1. www.nhs.uk/news/2013/02February/Pages/Womens-lung-cancer-rise.aspx
2. Breast cancer in women under 50 tops 10,000 cases for first time, Cancer Research UK. www.cancerresearch.org

 

 

April 13 – Issue 21

Still Winter Temperatures

Welcome to the Spring edition of Refreshing Rehab, although the weather still doesn’t seem to know it should be changing! New prices have now come into effect, so its a great time to take advantage of my BUY 3 AND GET A 4TH FREE package! If you regularly visit, its a great way to save money and reduce your costs too. (terms and conditions apply)        

Knee Pain 

Knee pain can present itself in a number of ways and places. This article outlines problems that may be encountered with anterior knee pain (AKP), or the front of the knee and how to aid any discomfort. 

As one of the most common clinically reported problem, it is important to establish what the problem is carefully. It may present as inflammation, instability, pain or imbalance of muscles, but may be a combination of a few as well. Identifying when it causes a disturbance is a good indication too, for example when walking, running or going up or down stairs to name a few.

These signs may help to outline AKP and what problem is presenting. A few more common problems are iliotibial band friction syndrome, patellofemoral joint pain, patella tendinopathy, fat pad syndrome and traction apophysitis (eg, Osgood Schlatter disease).

With all these problems there is one common factor and its the overuse of a structure in the mechanics of the knee. The overuse may be due to biomechanical abnormalities, shortened soft tissues, muscle imbalances or deficits or training/environmental triggers¹.

To aid the pain encountered methods such as taping,joint mobilisation, muscle strengthening, stretching regimes or proprioception exercises may be suggested by a healthcare professional to assist in the repair and recovery of the injured structure.

Screening Individuals

Screening is a process that is taken prior to exercise programmes to indicate if there are underlying problems in an individual, and so to address any problems they may cause as well.

Simple tests are ones such as your eye screening test, thus showing if you may need glasses to see better. There are the equivalent tests for all aspects of the body to diagnose if there is, or may be, potential future risks that can be prevented.

It is a vital part prior to starting a program as recent research has shown that even in elite athletes, underlying problems are present far more then expected². The number for everyday individuals taking part in regular exercise is likely to be high. Linking screening to my previous article on knee pain could also help prevent some of the conditions mentioned and also could delay the risk of osteoarthrytis³.

 Quick Facts

1. “A human skull contains 22 bones, 8 of which for the cranium.”

 2. “Ligament, tendons, fasciae and retinacula are all forms of connective tissue. They are all formed of the same materials (collagen, elastin and ground substance), just in varying quantities.”

References

1. Herrington, L., Knees Up, In International Therapist, Issue 103, 2013, pp.14-18.

2. Turnel, J., Poirer, P, et al., (1982), Physician and Sportsmedicine, Cardiorespiratory Screening in Elite Endurance Sports Athletes, Vol 40 (3).

3. Lack, S., (2013) Are The Biomechanics of Your Foot and Hip Affecting You Knee Joint?, SportEx Medicine, Issue 55 (Jan), pp. 11-13.

4. Biel, A., Trail Guide to The Body,3rd Edition, 2005, Books of Discovery, Winnipeg.

 

January 13 – Issue 20

Happy New Year

Welcome to 2013,a New Year with new beginnings! I hope the festive period was a fun and relaxing time.

With the business still steadily growing,opening hours are increasing,allowing daytime appointments. Full opening hours are found on the back page,but please ask if you would like other times as it may be possible.

April will see a slight increase in prices unfortunately. Sport massage sessions will cost £20,£29 and £36 for 30,45 and hour sessions repectively. Initial consultations will increase to £36. There are still lots of discount opportunities with AFC Kempston and Bedford Leisure Cards or discount packages. Offers can also be found on facebook (EliteTherapy Kempston).

Heart Anatomy

The human heart is roughly the size of a clenched fist and is located in the centre of the body in the ribcage. More technically,its located obliquely within the mediastinum of the thorax¹.

The heart is enclosed within a double sac,the outer fibrous pericardium and the inner serous pericardium. Layers of the heart (from outer to inner) are the epicardium,myocardium and endocardium.

The chambers of the heart are the atria and the ventricles. There are 2 of each and act as a double pump.

The superior and inferior vena cava and the coronary sirus enter the right atrium with 4 pulmunary veins entering the left atrium. The right ventricle pumps blood through the pulmonary trunk and the left ventricle through the aorta.

Movements of the Forearm, Hand and Arm

The forearm, arm and hand work in combination to provide a lot of different movements. One of the main reasons is that the limbs are very dexterous. Specific movements require lots of different combinations, which are provided in the range of movements of the muscles of the forearms and hands. Below are the joints, their movements and the main muscles that provide that movement.

Joint Movement Major Muscles Used
Elbow Flexion Biceps Brachii, Brachialis, Brachioradialis
Extension Triceps Brachii
Forearm Pronation Pronator Teres, Pronator Quadratus
Supination Biceps Brachii, Supinator
Wrist Flexion Flexor Carpi Group, Palmaris Longus
Extension Extensor Carpi Group
Abduction Carpi Radialis
Adduction Carpi Ulnaris
Hand and Fingers Flexion (2nd-5th fingers) Flexor Digitorum group
Extension (2nd-5th fingers) Extensor Digitorum group
Thumb Opposition Opponeus Pollicis
Flexion Flexor Pollicis group
Extension Extensor Pollicis group

Quick Facts

1. “The Greek philosopher Herophilus named the last segments of the vertebrae “kokkyx” as he thought it looked like a cuckoo’s beak.”

2. “The Palmaris Longus muscle is absent in about 11% of the population”

3. “When we stand, the entire weight of our trunk, head and arms is transferred through your vertebrae.”

 References

1. Marieb, E.N., Human Anatomy and Physiology,5th Edition, 2001, Benjamin Cummings, New York.

2. Biel, A., Trail Guide to The Body,3rd Edition, 2005, Books of Discovery, Winnipeg.

October 12 – Issue 19

Extra Opening Hours

Hello and welcome again to Refreshing Rehabilitation. I hope you had a fantastic Summer. Its been action packed in the sporting world with the Olympics, football European Championships and from a cycling perspective, a first ever British Tour De France winner in Bradley Wiggins!

With regards to Elite Thearpy, I am happy to announce opening hours have been extended, allowing more day time appointments for individuals. Monday sees the clinic open from midday and as a promotional offer, a 30 minute massage will be ONLY FIVE POUNDS.

There are also appointments available Thursday mornings as well. Please look at page 4 for opening hours.

Why Do We Stretch?

Stretching is, and always will be, a massively debated topic in the health and mobility of an individual. It has always been seen as an important aspect of exercise, whether at the beginning or at the end of a session, or as part of a general exercise program. The debate begins on what type of stretching to do and for what purpose.

For active individuals, maintaining good mobility by stretching can prevent injury and allows efficient movements in areas being regularly stretched. As an individual gets older, flexibility naturally decreases, so by stretching regularly, it may allow individuals to keep doing the basic  things in life that could be taken for granted. These can be as simple as doing your shopping or even washing. The reason for stretching can vary greatly.

It was commonly thought that static stretching prior to exercise was the most efficient way to prepare muscles. This viewpoint has gradually shifted towards the suggestion that more dynamic stretching should be implied during the initial phase of exercise. There are studies that agree with static stretches¹, though far more have shown a lack of support for this evidence²’³. For sporting individuals, a full body warm up encorporating cardio exercise, joint mobility and muscle mobility seems to be favoured at the current time. Making sure circulation is good prior to stretching is suggested to benefit more as it means blood is moving more freely around to allow a better stretch.

Stretching should only be taken to the point where an individual can normally stretch, as taking it further then normal may have detrimental effects. Overstretching can cause muscle fibres to tear and may lead to injury once more intense and dynamic movements begin.  It is also important to make sure that any stretching that is performed, should be done bilaterally and not just as a measure to stop compensate an existing injury at another location. Unilateral stretching leads to the opposite muscle being under stretched and susceptible to injury due to the imbalance and lack of recognition of the movement due to be performed.

Muscles in The Back

Muscles in our back are commonly injured or are generally ache. It is an area under a lot of stress and this is reflected in these conditions. When standing, the spine bears the brunt of the weight. With supporting discs in the spine and a strong mucle group helping it, the spine can stay strong and you get a good posture.

Muscles in the body cross over in a lot of places as they perform many actions, so its easier to describe them in groups. The erector spinae group runs from the base of the skull to the pelvis close to the spine and provides great support and stability to the spine, through its dense and layered arrangement. The trapezius is a large muscle that connects the neck, shoulder and back, along with covering the shoulder blade. The rhomboid group helps the shoulder blade support the spine. Muscles that cover the back to its side are the large Latissimus Dorsi muscle along with the oblique group and serratus posterior. The provide the strength for sideways movements in the back. Muscles that link shoulder and back are the rotator cuff group, consisting of 4 muscles, each with slightly different roles. Deeper muscles such as quadratus lumborum, illiacus and the psoas group provide core support, and are generally problem areas when an individual experiences lower back pain. All the above (plus many other smaller muscles), help provide movement s in the back such as flexion and extension (bending forward and back), rotation and lateral flexion (side bending). All these muscles, when working, efficientle, provide strength and stability in the back and allow a better posture for the individual.

Quick Facts

1. “Your nose and ears never stop growing.”

2. “We forget 80% of what we learn every day.”

 3. “When you go to sleep you are around half an inch shorter then you are when you wake up.”

References

1. Ghaffarinejad, F., Taghizadeh, S. and Mohammadi, F, 2007, Effect of Static Stretching of Muscles Surrounding the knee on knee joint position sense; British Journal of Sports Medicine; 41; pp.684-687.

2. Behm, D.G., et. al., 2004, Effect of acute static stretching on force, balance, reaction time and movement, time; Medicine and Science in Sport and Exercise; 36; pp. 1397-1402.

3. Young, W.B., & Behm, D.G., 2003, Effects of running, static stretching and practice jumps on explosive force production andd jumping performance; Journal of Sports Medicine and Physical Fitness; 43; pp. 21-27.

July 12 – Issue 18

Olympics are Coming

Its been a long time since the announcement was made that London was going to hold the Summer Olympics, but that time has finally  come around! With the nation preparing for the biggest sporting event in the world, excitement in the public couldn’t be higher!

The Olympic torch is doing its tour around the UK and will approach our area on Sunday 8th July, passing through Cotton End village and though Bedford centre via The Embankment. A great opportunity to see something that will surely be once in a lifetime.

Great July Offers, Take Advantage

Throughout July, you can pay for a massage and get a second massage at a later date, of the same duration for half price! They must both be paid on the first visit, but a great way to save money in a difficult economic time. The second session can also be after July, as long as the first is.

Other packages include a Buy 3 and get forth free, which follows the same rule but this is ongoing, as I my Thank-you offer of a 10% discount if you introduce my business to a friend.

More July offers include a sale for any Forever Living Aloe Vera products bought directly from myself. Buy any item and receive 10% off, 2 items and get 15% off 3 items or more and get 20% off any a free Aloe Vera lip balm!

Product ranges include Drinks, Beehive products, Supplements, Weight management, Personal care, Skincare, Make-up, Promotional packs, Home and Animal products.

For full range of products visit www.foreverliving.com. If interested in free brochure, please feel free to contact me or if you would like to become an Aloe Vera retailer, also feel free to contact me.

Coffee versus Tea

Most people have their preferences between these two beverages, but what are the comparisons between them for the everyday drinker?

From a sporting point of view, pre-exercise, coffee will give you the power boost you need if the right amount is take around 30-60 minutes before starting. This is seen to be around a double shot of espresso.

For post-exercise nutrition, coffee, once again comes out on top. Research suggests that individuals who added caffeine to a carbohydrate diet produced more glycogen (muscle energy) than without caffeine¹.

Tea comes out the better solution when protecting yourself against illness. Polyphenols in the tea have been shown to help substances in red blood cells react up to 5 times faster to germs compared to coffee drinkers².

As caffeine has always been an interest for me, I did my dissertation on fat metabolism with caffeine and research suggests that coffee is better then tea for burning fat, as long as it’s a black coffee without sugar and not a milky coffee with syrup added. The caffeine boosts metabolism, stimulates the nervous system and keeps the body at a higher rate to help carry on burning fat. So on balance, you could suggest that coffee has more benefits than tea, but tea itself has many therapeutic and everyday benefits as well.

 Quick Facts

1. “The length between the elbow and the wrist is the same as the length as your foot.”

 2. “You shed around 18kg of skin over a lifetime”

 3. “Your skin is around 1mm thick at birth and grows to around 2mm in adulthood.”

References

1. Kemp, R., Performance.FourFourTwo.com

2. Exercise Physiology, 5th Edition, McArdle W.d., Katch F.I. & Katch V.L., Lippincott Williams & Wilkins, London

April 12 – Issue 17

Springs Back and so are Longer Days

Welcome again to the latest edition of my newsletter. It’s been a very busy start of the year with many new faces, which is excellent, but more importantly on my part, preparation for my wedding in May.  I will be taking time off from Wednesday 16th May to Thursday 4th June for this. Sorry for any inconvenience this may cause.

There has also been a date set for this years Cancer Research event I hold annually. As time is limited to organize a lot, the team have decided to hold a disco at AFC Kempston on Saturday 11th August, which will also have a BBQ, raffle and auction over the evening. The annual football tournament will take place the following day at the same venue. Teams are £60 each, so if interested please get in touch and keep Saturday 11th August free!

Shoulder Instability Rehabilitation

Shoulder problems are common in everyday life, and with the shoulder joint, or gleno-humeral joint, being the most unstable, this is no surprise. The joint is a ball and socket joint, made up of the head of the humerus as the ball and the glenoid fossa, of the scapula bone, being the socket it fits into. The shoulder also has 2 other joints which make up the shoulder girdle, these being the acromio-clavicular joint and the sterno-clavicular joints¹.

Around these joints are many ligaments from the muscles that produce the masses of movements available at the shoulder joints. These movements in the various directions and planes recruit many muscles and so damage is common in many different parts of the joints.

To assess the shoulder a therapist may imply a number of diffrerential tests to figure out the source of the problem. Ranges of motion in the various movements also gives a good indication of any damage that may have occurred. This allows a suitable rehabilitation program for the specific injury at hand.

Exercises to be performed would include stretching, strengthening and proprioceptive exercises². A few involved are listed below:-

  • Chest stretch in a doorway
  • Sleeper Stretch
  • Shoulder extensions
  • Rotator cuff muscle strengthening
  • Three and four point kneeling scapular control

These are just some exercises and a specific programme needs to be designed for each individuals needs. Feel free to get in touch for advice and guidance for any shoulder pains you may encounter.

Running Research

Medial tibial stress syndrome, more commonly called shin splints, is a very common running injury and is brought about by over excessive running on hard ground³. It may cause uncomfort in other areas of the body, such as the feet as the body biomechanically changes to cope with the damage in the front of the lower leg area. Rehabilitation may include slight rest, icing protocols and stretching, though it is important to get advice prior to trying to resolve the problem by yourself.

Eating the correct food is very beneficial to running. The consumption of carbohydrates is essential, but the time of intake also make a difference. ‘Carbohydrate loading’ is a commonly used strategy. It ensures muscle glycogen levels are fully stored prior to a run and exercise is also minimised so the stores stay full for the main event4.   10-12 g/kg/day over the 36-48 hour period prior to the race is the general guideline for carbohydrate loading, but this needs to be discussed with a nutritionist or dietician.

Chronic fatigue syndrome, or myalgic encephalomyelitis, is a condition that arises from exercise-induced muscle fatigue over a prolonged period5.  It is more common in females and generally found between the ages of 20 and 40. It is characterised by over exercising and pain during the excessive exercise. It may cause sleep disturbances, joint pain and headaches, amongst others. If you feel your exercise regime is causing a lot of issues, consult your doctor.

 Quick Facts

1. Train for endurance in the morning and strength in the afternoon to maximize hormone peaks

2.Scrambled eggs for breakfast help speed up metabolism and satiate your hunger for longer.

3.Avoid blisters with new footwear by wearing thin under-socks with vasceline in pressure areas.

References

1. Horsley, I., Is it Really a Shoulder Problem?, SportEx Medicine, April 2011, Issue 48, pp. 8-12.

2. Morgan, R., Shoulder Instability Rehabilitation, A Case Study, SportEx Medicine, October 2011, Issue 50, pp. 14-19.

3. Elias, J., Medial Tibial Stress Syndrome, SportEx Medicine, January 2012, Issue 51, pp. 7-14.

4. Burke, L.M., Nutritional Strategies for the Marathon, Sports Medicine 2007, Vol. 37 Issue 4/5, p344-349.

5. Www.meassociation.org.uk

January 12 – Issue 16

Welcome to 2012

Hello, Happy New Year and best wishes for the year ahead. I hope the Christmas festivities were full of fun, laughter and plenty of good food!  A lot of people now have set their New Year resolutions and I wish you all of the best with them. I would guess a few have aimed to lose a few of the Christmas pounds but on, so exercise is probably on the agenda in the near future. This issue deals with Goal Setting with activity so take a look, it may give some handy hints on how to do it in a safer and more beneficial way. There is also an article on low back pain, highlighting possible causes of lower back pain, how to deal with it and where help may be found for it.

Lower Back Pain

Lower back pain (LBP) does not have a specific cause and can occur in a number of scenarios. It could be an isolated incident, such as a fall, lifting something incorrectly, amongst other. It may be building up over time as well. This could be caused by bad posture, being overweight, smoking, or excessive time in a constant position (such as sitting on a chair or in a car).¹

These scenarios could cause sprains andd strains in muscles and ligament, a disc prolapse (slipped disc) or a damaged spinal facet joint. The majority of cases of LBP get resolved pretty quickly, but if it becomes a problem after a month or so, it would be advisable to visit your GP for advise on further treatment. Short term treatment may include heat packs or heat cream, anti-inflammatories or simply a bit of rest. Longer term solutions may involve a stretching programme, physiotherapy, massage or acupuncture. These treatments need to be advised and discussed when visiting your GP. Very severe cases may require surgical procedures to alleviate the problem.

Recent research has suggested that massage along with a suitable exercise programme and knowledge given to the injured individual showed significant benefits in the decrease in pain and discomfort in the individuals with LBP². Whether the problem is acute or chronic LBP, it is important that the injured individual has a specifically designed programme to follow as each person and injury are different.

Goal Setting

Activity or rehabilitation has to have an aim and goal setting in the right way will help achieve those aims in a realistic manner. Following the acronym SMART, it can be a planned and easily manageable process³.

           SMART stands for Specific, Measurable, Agreed, Realistic and Time-managed. Each step should be followed correctly.

  • SPECIFIC – You must know exactly what it is that you want to achieve. Its not worth saying “to get fit” as that is too general, so something like “to run continuously for 30 minutes” is better.
  • MEASURABLE – Have an end target which can be worked towards. The example above is also suitable.
  • AGREED – This could be by yourself or with a trainer/coach or therapist. Get it in writing so if you forget it will be there and is a good tool to motivate yourself.
  • REALISTIC – Smaller achievable goals are better then 1 large one. Breaking down a large goal is the best way to achieve this as each small realistic target improves motivation when achieved. An example is if you wanted o run 30 minutes as the final goal. Breaking it down into 10 weeks, in which 3 minutes per week can be added, is easier to achieve then running 30 minutes all at once straight away.
  • Time-managed – Have a suitable time frame for your specific goal. Using our previous example, you could make your aim “to run continuously for 30 minutes by March”. This shows that from January to March, you can have sub-goals that can involve each month or week, going as far as days in the week as well if desired.

Remembering the important parts mentioned above will help achieve any goal for any individual. Seeing a health professional is advisable when planning goals as they can help advise the individual of a safe and suitable programme to follow.

 Quick Facts

1.  “1% fluid loss during exercise effects maximal performance, so keep as hydrated as possible.”

2. “Outdoor activity improves muscle stability better then when indoors.”

3. “Caffeine can reduce the onset of ‘muscle burning’ during an exercise session.”

References

 1. Www.backcare.org.uk

2. Furlan A.D., et al., (2008), Massage for Low-back Pain, Cochrane Database of Systematic Reviews (online), 4:CD001929, Source: PubMed

3. Heaney C., Thought for Sport, International Therapist, Issue 98 (October 2011), pp. 10-12.

October 11 – Issue 15

We Raised Over £4600!

Hello and thank you to everyone who came and supported the Cancer Research Fun Day we organized in early August. The weather was great and there were many people out and about. We raised a fantastic total of £4642.02 all going to help Cancer Research.

An event for next year has already been penciled in for Sunday 4th August so if you would like to be a part of our team, feel free to get in touch as more heads means more ideas to raise more money for charity.

Latest Research

It has always been suggested that massage benefits athletes, as it has been found to have been used as early as in the Ancient Greek period in which the Olympics were began. Physiologically and psychologically it alters the bodies activity in a variety of ways. Recent research in Physical Therapy in Sport¹ has suggested that a regular 30 minute weekly massage helps achieve specific running targets. It was over a 10 week period and was compared to having no massage.

Pre-season is always a tough time in any sport and programmes can be long and very difficult. Finding any kind of short cut is what all elite and non-elite athletes would be very grateful for. Recent research in the United States has suggested that a good 15 minute session of climbing stairs, skipping or sprinting would give the same results to playing 45 minutes of football². It was suggested that the sessions work your body harder and you get more from the workout. Always seek advice from your GP or a health professional prior to commencing a fitness programme to ensure it is suitable for your individual needs.

Minerals

Continuing the nutritional them of late, I thought it would also be important to inform about minerals that are requires in the body to maintain the bodies best functionality. Surprisingly, 4% of the bodies total mass is made up of these important minerals, whether on there own (calcium) or chemically bonded to another element to provide functionality (iron in blood haemoglobin). There are 21 essential minerals, 7 major and 14 minor, or trace minerals³. Like Vitamins, there is a recommended daily allowance of each mineral, in which a lack of them will lead to deficiencies. This could be stunted growth from a lack of calcium for example. Likewise, an excess of a mineral could have negative effects. The most common is high blood pressure from sodium in a salty diet.

Minerals have roles in 3 areas of the bodies system:

  • They provide structure in the formation of bones and teeth.
  • The help with the function of the heart, muscles and neural conductivity
  • They regulate metabolism by becoming part of the enzymes and hormones that modulate cellular activity.

 

In general, a person who eats a range of foods should manage to intake a suitable amount of minerals to be fully functional and free from any problems. If you are concerned about the amount of minerals you need and which ones in particular, feel free to get in contact or visit your local G.P.

 Quick Facts

1.  “Running outdoors instead of on a treadmill burns 5% more calories.”

2. “Drink a cherry based drink after exercise to aid muscle recovery.”

 3. “Peanut butter sandwiches are excellent energy-boosting low-fat snacks.”

References

 1. Dawson, K.A., Dawson, L. et. Al., Effectiveness of Regular Massage Therapy for Novice Recreational Runners, Physical Therapy in Sport, online 22nd April 2011.

2. nickgrantham.com

3. Exercise Physiology, 5th Edition, McArdle W.d., Katch F.I. & Katch V.L., Lippincott Williams & Wilkins, London

Special Offers

Now available from Elite Therapy are gift vouchers in the values of £5, £10 and £20. They may be purchased at AFC Kempston. Unfortunately there is no online payment facility. As a partner of the Bedford Leisure Card system, I am pleased to offer discounts to clients who wish to have a 45 minute or hour long massage session. All that is required is production of a valid Bedford Leisure Card.

Current clients that introduce friends to a massage session will also benefit from receiving a 10% discount in there next session.

A discount package has also been devised for anyone who wishes to regularly receive a sports massage. If you pay for 3 sessions in advance, you will receive the fourth one for free. All sessions must be of equal duration.

Appointments

Appointments can be made by contacting myself on the details provided or via email. The hours available are currently Monday to Friday evening from 4pm until 10pm and Wednesday, Thursday and Friday mornings from 8am until 1pm. There may be availability at other times so please enquire. Payments can be made with either cash or cheque, made payable to Carmine Cientanni. If you have changed any details such as your address or telephone number, please inform me as soon as possible so that I can update my records. If you wish to cancel an appointment, please inform me at least 24 hours in advance.  Missed appointments will be charged at half of the normal treatment rate.