Sports injuries heal best when treatment has begun as soon as practical following the injury. The player must immediately STOP playing and avoid any movement which produces the pain. In acute phase and sudden onset of pain the PRICE protocol should commence immediately to facilitate the healing process:
Follow NO HARMS protocol for first 72 hours:
Always consult with your physio or GP first.
Pain killers may be needed initially and Anti-inflammatories (Non-Stroid Anti-inflammatory Drugs) after 48 hours when inflammatory process settled but Not to be used if torn a muscle.
If you are unsure consult with Hamid to get the best advise.
Suggested benefits of compression garments
Based on current research findings, listed below are potential areas where a competitive advantage may be gained through the use of compression garments:
In conclusion, according to the literature, compression garments may offer several ergogenic benefits for athletes across a multitude of sporting backgrounds. In particular, some studies have reported that compression garments can improve muscular power, strength, enhance recovery following intense exercise and improve proprioception. However, caution should be taken when choosing the correct compression garment for your sport and ensuring the garment provides enough pressure to promote venous return.
Advice and education regarding do's and do not 's
Please ask Hamid for the best individual advise.
Sports Physiotherapy Advanced Manual Therapy
Soft tissue therapy
Progressive Physiotherapy Management Plan of Return to Sport
Correction of Biomechanical Abnormalities
Biomechanical assessments of techniques that is sports specific and correction of maladaptations in order to enhance the performance and minimise the risks of injuries.
Clinical and Mat Pilates
Pilates is a core conditioning exercises that focuses on the deep postural muscles of the hip, abdomen, lumbo-pelvis, trunk, spine and shoulder girdle to optimise body stability and posture. Pilates also connects mind and body together following eight sound principles:
Provision of Orthotics, Braces and Footwear
Management may require the use of a sling, crutches or a walking stick to reduce the load on the tissues.
As the injury begins healing the Sports Physiotherapist will advise a graduated return to exercise without an increase in symptoms. Depending on which tissues are injured there will be stretches, strengthening and mobility exercises to return full function and reduce the chance of the injury recurring.
In the event of a severe injury where sports physio is not appropriate, the patient will be referred directly to a Doctor and on to the appropriate specialist for further investigation and treatment. In the event surgery is required, physiotherapy rehabilitation program will be arranged pre- and post- operation.
Psychological considerations in recovery
Under-recovery or poor recovery can contribute to stress, staleness and burnout. Athletes must be well versed in a variety of recovery techniques and be diligent about applying them. Recovery strategies include regeneration (physical repair), physiological and behavioural strategies (for example, icing, relaxing, etc.), and some coping responses (for example, debriefing). Increased physical, mental and/or emotional demands and stressors on the athlete require greater recovery. Athletes' training programs may need to be adjusted to allow for a greater emphasis on recovery during periods of increased training or personal stress. The psychological gains from good recovery practices include increased motivation, a sense of well-being and the reduction of training and/or life stress.
More psychological benefits are listed under the various recovery strategies below. While these strategies are by no means exhaustive, they offer a range of options that are frequently used by athletes in enhancing their recovery.
Most athletes understand the benefit of an appropriate warm-up before training and competition, yet many fail to recognise the importance of a cool-down. Gradually slowing down the intensity of exercise for 5-15 minutes at the end of a session, followed by static stretching for 5-10 minutes after the cool-down, will help to remove waste products from muscles and reduce post-exercise muscle soreness, while helping the body to return to the resting state gradually. The cool-down period also allows time to think about the training/event and begin the debriefing process.
Proper hydration - during preparation, competition and training - will improve athletic performance, reduce the potential for thermal injury and speed the rate of recovery. Studies have demonstrated that athletes typically replace only about 50 per cent of their sweat loss, and thus often undertake subsequent training sessions in a dehydrated state.
Individual 'hydration profiles' can highlight athletes who are at risk of dehydration due to poor fluid consumption and/or high sweat rates:
Contrast therapies (hot spa or shower/cold plunge pool or shower) exposes the body to alternating hot and cold-water environments, enhancing recovery by increasing blood flow through alternating vasoconstriction and vasodilation. This improves waste removal and nutrient delivery. Contrast therapy often results in the athlete feeling refreshed and alert after a hard session, which also helps them to prepare for subsequent sessions.
The recommended protocol for recovery contrast therapy is 60s hot/60s cold in a row:
Athletes should avoid contrast therapy if they have illnesses, open wounds, acute injuries, or serious bruising (Halson et al. 2004) or consult with your GP first.
Pool sessions can be used for active recovery techniques such as range of motion exercises and lap swimming, and passive recovery techniques such as stretching. Sessions are best conducted in a warm pool (approximately 28?C) (Calder 2000)
Soft tissue mobilisation (Massage)
Massage after hard sessions/games can help to facilitate recovery by minimising the effects of fatigue, reducing muscle tension, and lowering stress levels. It increases blood circulation in localised areas and the mechanical warming and stretching of soft tissues provides temporary flexibility gains (Calder 2000). Massage also enhances relaxation and promotes a sense of well being within the athlete.
Exercise depletes the body's stored form of CHO (glycogen) in the liver, muscles and other energy reserves (that is, lean body mass and fat). Eating a high-carbohydrate/ moderate-protein snack within 30 minutes after exercise helps to replenish muscle glycogen. It also has protective benefits for the immune system, as well as promoting rapid synthesis of protein for muscle repair (Burke 2001).
Athletes should eat immediately (or within 20 minutes) after exercise. Moderate to high glycemic index (GI) foods are the best choice (for example, fruit, fruit juice, muesli, breakfast bars or bread). A snack containing 15-50g of CHO should be sufficient until the next meal. For competitions involving continuous aerobic activity for more than two or three hours (for example, cycling, triathlon, marathon or cross-country skiing), athletes should consume 50-100g CHO (1g CHO/kg BM) immediately afterwards and then repeat the same amount after two hours or until normal meal patterns are resumed. A moderate amount of protein (10-20g) should be included in the after-exercise snack (Burke and Deakin 2000).
Using a 'daily measures' training diary is another way to monitor the recovery process. Daily recordings encourage athletes to monitor and recognise their body's physiological and psychological responses to training, competition and life in general. Athletes should record resting heart rate, hours of sleep, energy levels, training quality and effort and general/overall feelings. These should be reviewed regularly to check adaptation to training.
Quality and quantity of sleep affect an athlete's ability to cope with, and recover from, hard training sessions. Sleep provides regeneration and restoration of the body's systems to allow adaptation to training. Please ask Hamid for the best advice/brochure.
Using relaxation techniques can enhance an athlete's physiological recovery from competition. Athletes should be well-practised in progressive muscle relaxation (focusing on each muscle group one at a time and progressively relaxing the body, usually from toes to head), visualisation, meditation, and various breathing techniques.
Debriefing after a competition or training can be very helpful in dealing with the emotional and mental demands of competition. Athletes should mentally review the session, including how they felt and what they learned. This can be done with the aid of the sport psychologist or coach, but the athletes can also debrief themselves by analysing their performance and deciding what to focus on in their next session (Halson et al. 2004).
Other psychological techniques that may aid recovery
Adherence to appropriate recovery techniques will assist athletes to feel rested and refreshed after training or competition. These positive feelings enhance their psychological recovery and well-being, and help ensure they stay motivated to continue training and competing to the best of their ability.
Remember: preparation for next training session or competition starts at the end of the previous session - recovery is a vital ingredient in your athletes' next performance.
Timetable for recovery
Eat and drink pre-event meal that has been practised and works for you.
Keep well hydrated.
Monitor pre-session weight in minimal clothing.
Make sure you warm up properly, including dynamic stretches.
First 5-10 minutes afterwards
Cool down properly with light aerobic exercise.
Eat post-event snack with high GI, CHO and protein.
Use set static stretching routine.
Check post-session weight in minimal clothing and after towel drying.
Work out fluid deficit (1500ml for each 1kg lost) and drink!
10-20 minutes afterwards
Continue to hydrate.
Within two hours afterwards
Eat more food.
Continue to hydrate.
Have a hot shower.
Continue to hydrate.
Check urine colour ? 'well-hydrated' means urine should be clear/pale.
Eat healthy foods, choosing plenty of CHO-rich food.
Pool recovery session.
Debrief ? with yourself, your coach or sport psychologist.
Get relief from arthritis with these simple and effective natural remedies
Arthritis is a painful and degenerative disease that is categorised by inflammation in the joints that causes stiffness and pain. It affects up to 80% of people in the population with the 2 main types being osteoarthritis and rheumatoid arthritis.
Theraband resistance bands are also a great rehabilitation tool for arthritis sufferers that can be used in the comfort of your own home. The resistance therapy helps to increase strength and muscle tone as well as range of motion in the joints. Whatever activity you decide to do, choose something that will build muscles around your joints not damage them.