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Easing Post Run Soreness

Posted on 18th March 2018 by

You’ve done it, you’ve got off the couch and finished that run! Whether it’s a gentle recreational run, a 10k or a full marathon, post run soreness can be part of the journey. It’s just your muscles adapting to the additional demands placed upon them, which is good!

You can read more about post exercise pain here.

There are some tried and tested steps you can take, that help to ease post run soreness. Here’s a few from our Sports Therapist, Tom.

  1. Rest

It may seem obvious but resting from physical exertion will allow sore muscles time to rebuild. However, there is a big difference between complete rest and active recovery. Complete rest can result in decreased range of motion and prolonged soreness. Active recovery is defined by a light workout comprising of lower intensity and volume which facilitates the removal of waste products and restores normal resting length of muscles. For example, a runner with sore legs may opt for 30 minutes on a static bike at a steady pace.

  1. Sports Massage

Muscle soreness following a run can be effectively eased with sports massage. The massage techniques used will decrease exercise-induced inflammation, improve blood flow and reduce muscle tightness. Sports massage can also have an effect on the nervous system by down-regulating it to allow the muscles to relax. Manual therapy techniques can stimulate the lymphatic system which helps drain swelling and by-products of exercise out of the damaged muscles. Increased blood flow to these areas will bring new nutrient-rich blood to facilitate the repair phase following intense exercise. You can book your sports massage online here.

  1. Self-Myofascial Release

Performed using tools such as foam rollers, trigger point balls, massage sticks, etc. Similar to massage, this technique allows you to self-treat by targeting the muscles that need it most. You will be able to ease inflammation, improve blood flow and restore the normal resting length of muscles. Read more about foam rolling here. If you want to learn more, why not come along to one of our monthly foam rolling practical workshops.

  1. Food & Hydration

You can utilise a few simple nutrition strategies to restore homeostasis and facilitate muscle repair. Eat high-glycemic fruits and starchy vegetables following exercise to replenish glycogen stores in muscles. Antioxidants present in these foods can also aid tissue repair and recovery. Eating foods high in protein (such as eggs) can enhance energy production and stimulate protein synthesis, which repairs damaged muscles from intense training. Fish oils (omega 3) also contain anti-inflammatory properties which will help ease post-race soreness.

A reduction in hydration of only 2 percent is enough to have detrimental effects on maximal strength and athletic performance due to a drop in blood plasma volume. This limits the amount of nutrients and energy received by the working muscles. Drink frequently throughout the day to keep yourself hydrated and reduce the risk of delayed onset of muscle soreness (DOMS).

  1. Sleep

Make sure you get between 7-8hours of sleep each night. Sleep is important as it not only restores brain function and alertness, but it also regulates growth hormone release and protein synthesis. Your muscles do all their repair work whilst you sleep, so getting enough shut-eye is crucial when training. During the restorative phase of sleep your blood pressure drops, breathing slows and blood flows to the muscles and soft tissue that need repair.

  1. Compression

Specific garments can be worn during and after intense exercise to reduce the amount of residual inflammation in working tissues. We know that muscles are damaged when we exercise, this damage causes inflammation which can also irritate nerve endings and result in prolonged pain/soreness. The idea behind compression is to limit the space available for soft tissues to swell with inflammation, thus reducing pain levels. Compression with movement will also facilitate the removal of waste products and inflammation out of working/damaged tissues.

  1. Heat

It is well established that heat can be a great pain-reliever. Applying heat to sore muscles can encourage a relaxation effect. The warmth will also vasodilate blood vessels allowing for nutrient-rich blood to be brought to the area that needs repair.

  1. Stretching

You may be surprised to hear that stretching isn’t as effective at easing muscle soreness as you may have thought. Think about it this way; the most traumatic form of muscle contraction is an eccentric one. This occurs when you contract a muscle over a period of time whilst it is lengthening, for example the lowering phase of a bicep curl. This muscle has been damaged (on a microscopic level) by a lengthening-based exercise. You are then attempting to ease that soreness by stretching the muscle, which is only lengthening it further. Also noteworthy is the role of the central nervous system, which uses pain as a protective signalling mechanism to prevent the same movement from occurring again. Stretching a painful area is likely to produce a larger nervous system response resulting in increased pain levels.

A review published in the Cochrane Database of Systematic Reviews in 2011 concludes that stretching does not ease soreness following exercise.

Herbert RD, de Noronha M, Kamper SJ. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews 2011, Issue 7. Art. No.: CD004577. DOI: 10.1002/14651858.CD004577.pub3.

  1. Ice

A golden rule to follow when considering ice vs heat for different situations is this; ice for acute, traumatic injuries to be used predominantly for pain relief and not much else. Heat is to be used for chronic, dull, achy pain such as joint stiffness or muscle tightness.

When applying ice to an injured area it can cause blood vessels to constrict, limiting blood flow to the area. We need a good blood supply for muscles to regenerate and repair. Ice also causes muscles to tighten which seems to be the opposite effect when searching for muscles relaxation and relief of soreness. A systematic review and meta-analysis of 36 articles published in 2015 suggests that ice (cryotherapy) provides little or no significant effect in the treatment of exercise-induced muscle soreness.

Hohenauer E, Taeymans J, Baeyens J-P, Clarys P, Clijsen R (2015) The Effect of Post-Exercise Cryotherapy on Recovery Characteristics: A Systematic Review and Meta-Analysis. PLoS ONE 10(9): e0139028. https://doi.org/10.1371/journal.pone.0139028

If your soreness doesn’t ease after a few days or you are in pain as you think you may have picked up an injury, do get it checked out. The sooner you get an expert diagnosis of what’s going on and a specific recovery plan, the less time you’ll have off running!


Day 15 Countdown Giveaway – Ease Those Aches & Pains With A Massage Roller

Posted on 4th December 2016 by

Massage roller goPhysioAnother one of our favourites on today’s giveaway. Like us, follow us & share this post and you will be entered into a draw to win a massage roller.

These handy little rollers are great for easing tense, tight areas – they apply an even pressure and you can use it yourself or get someone to use it on your back, neck or shoulders. It saves their hands!

You can even put massage oil into it.


16 Days To Go – Spiky Ball Countdown Giveaway & Some Great Exercises!

Posted on 3rd December 2016 by

Today we are giving away one of our favourites – a spiky ball! This ball can work wonders for easing off tight, sore muscles and areas of tension.

Ball Back Release 

This is a great exercise if you sit at a desk or drive a lot. It really helps to loosen up a stiff back and counteract the affects of being hunched over.

  1. ball-releaseSit at the wall with the ball at the bottom of the stiff upper back curve, feet planted firmly on the ground. Place your hands on your breastbone to guide the lift.
  2. Keeping the chin tucked, lift up with the breastbone to lever up over the ball. The head should move towards the wall ball-relesae-2because of the lift, but not because the neck has arched back.
  3. You can use a bit of a push up through the feet to encourage the lift.
  4. After loosening one level, move the tennis balls up a level and repeat. You can continue up to the top level of the upper back, but not into the low neck.

Plantar Fasciitis Ball Massage 

We often recommend self massage for the common foot complaint, plantar fasciitis. It really helps release the tightness and ease discomfort. Heres how:

planatr-fascia-ball

  1. Stand up and step on a hard ball with the foot.
  2.  Move the ball under your foot to find tender spots.
  3. Once you are on a tender spot, hold the position while applying pressure. You can hold the position as recommended to release the trigger point.
  4. Next, move to another tender area.

 


For your chance to win a very useful spiky ball, like or follow us on social media and share this post!


Tension Headaches: Causes & Solutions

Posted on 14th November 2016 by

A tension headache is the most common type of primary chronic headache, affecting around 3% of the general population and accounting for 40% of headaches seen within a specialist Tension Headaches Physiotherapyheadache clinic.

They are more common in young adults but can occur at any age. They are often linked to periods of high stress or emotional distress.

A tension headache will often affect both sides of the head, with a tight band or vice like grip around the forehead. They can last from 30 minutes to several days, but on average will last 4-6 hours.

There tends to be a strong association with poor posture and often trigger points within the head and neck muscles will either cause or contribute to this type of headache.

There are a number of causes for developing tension headaches:

  • Stress
  • Sleep deprivation
  • Poor posture
  • Irregular meal times
  • Eyestrain
  • Teeth clenching/grinding (also known as Bruxism)
  • Prolonged uncomfortable positions

Tension headaches can be classified as either:

  • Episodic – fewer than 15 days within a month
  • Chronic – over 15 days a month for over 6 months

How we can help you

Our speciality is working with muscles. Given that tension headaches are caused by the muscles around you neck area, seeking help at goPhysio for these types of headaches can be very effective. We would start by thoroughly examining the neck region to find out exactly what may be causing your headaches. We will then put together an active treatment plan which may include:

  • Postural rehabilitation and education
  • Strengthening any weak muscles in the neck & upper back
  • Using hands on techniques to ease any trigger points or tight muscles
  • Mobilising stiff or sore joints

Through working with you, we will aim to ease any immediate issues that are causing you pain or distress but more importantly arm you with the tools to help stop these types of headaches being a frequent part of your life.

Some people find a regular, deep, soft tissue massage with one of our professional massage practitioners can be a highly effective way to keep headaches at bay. Surprisingly, doing regular postural exercises, such as Pilates, can also be of great benefit. These exercises will help you focus on strengthening key areas and postural muscles, which longer term can help reduce the build up of unnecessary tension.

If you suffer with the distress of regular headaches and think they may be tension headaches, get in touch. We’ll be able to carry out a full assessment to find out what issues may be causing your headaches.


Cervicogenic Headaches: Causes & Solutions

Posted on 12th November 2016 by

Cervicogenic headaches are the most common secondary type of headaches and are defined as a

“referred pain perceived in any region of the head caused by a primary source in the musculoskeletal tissues innervated by cervical nerves”

In more simple terms, these headaches are caused by a problem within the neck area (or cervicogenic area) hence the name.

This source of pain can be any structure in the neck/head area, including:

  • Cervical joints (the little joints in the neck)
  • Ligaments
  • Muscles
  • Discs

Cervicogenic headaches affect 1-2% of the general population and account for 15-20% of headaches seen within a specialist headache clinic. They tend to affect middle aged people more often, but can occur at any age. They are 4 times more common in women than men.

The pain can either be a dull ache or a more piercing pain, deep within the neck and head. It will often start at the base of the skull and radiate up over the top of the head. This headache can last from a few hours to several days. In some more severe cases, it can be a constant unremitting pain.

They tend to be aggravated by:

  • Neck movements
  • Awkward head positions
  • Sustained postures e.g. sitting at a computer for a long time

Cervicogenic headaches are a common symptom of neck trauma – around 60% of whiplash cases will report cervicogenic headaches.

They are also often associated with additional symptoms:

  • Nausea & vomiting
  • Dizziness
  • Light or sound sensitivity
  • Blurred vision
  • Referred shoulder & arm pain and even face pain

How we can help

Our speciality is working with joints, bones and muscles. Given that cervicogenic headaches are caused by exactly these structure, seeking help at goPhysio for these types of headaches can be very effective. We would start by thoroughly examining the neck region to find out exactly what may be causing your headaches. We will then put together an active treatment plan which may include:

  • Postural rehabilitation and education
  • Strengthening any weak muscles in the neck & upper back
  • Using hands on techniques to ease any trigger points or tight muscles
  • Mobilising stiff or sore joints

Through working with you, we will aim to ease any immediate issues that are causing you pain or distress but more importantly arm you with the tools to help stop these types of headaches being a frequent part of your life.

Some people find a regular, deep, soft tissue massage with one of our professional massage practitioners can be a highly effective way to keep headaches at bay.

 


Post Exercise Pain – What You Need to Know About DOMS

Posted on 4th November 2016 by

We can all experience muscle aches during exercise and the following day. Sometimes its two days
later and can linger for a few days after that. This happens more when we do an activity which we haven’t done for a while or pushed ourselves a little harder than usual. This is not harmful, in fact it is good as it shows our body is adapting to exercise and getting stronger.

What is DOMS?

The achy muscle feeling after exercise is known as delayed onset muscle soreness (DOMS). Often it happens after starting a new exercise programme, changing your routine or increasing the duration or intensity of your routine. When we exercise harder than normal, microscopic tears occur in our muscles and our body thinks “I must make that muscle stronger so it doesn’t happen again” so it starts to repair the damage. This results in the muscles stiffness and
soreness that is DOMS. These microscopic tears stimulate new muscle fibre growth which makes us build muscle and improve fitness.

Who does is affect?

It can affect anyone, from recreational exercisers to elite athletes. For those who are new to exercise it can be quite off-putting and worrying. It is important to remember that this will improve. As you get fitter your muscles will adapt and the DOMS will become less apparent. If you’re aim is to get fitter and stronger then expect to have achy muscles each time you adapt your routine. This is how we progress stamina and physical strength.

How long does it last?

Typically it lasts between 3 and 5 days, and usually occurs 1 or 2 days after exercise.

Treatment?

There is no one treatment proven to be 100% effective. Keeping moving and some gentle exercise often helps to alleviate symptoms. You may also find it helpful to have a bath, use a foam roller or have a massage to ease the soreness.

Can it be prevented?

Starting a new activity programme gradually can help minimise DOMS, giving your muscles time to adapt to new movements and loads. There is no evidence to suggest that stretching either before or after exercise reduces or prevents DOMS.

How do I know if I’ve actually got an injury?

If the pain and discomfort is more focused in one area and isn’t easing over a few days, it may be that you’ve pick up an actual injury. You’d expect DOMS to be easing gradually over a week and be more of a widespread ache in the area(s) you’ve exercised. If in doubt, just give us a call, one of our team would be happy to chat to you and offer advice.