How does NMT work?

Athletes who are looking to improve performance and increase their competitive edge do so by adopting a training schedule to enhance their skill, strength, stamina, suppleness and speed. The degree to which they develop and utilise these qualities will depend on other factors such as the level of competition, the sport played, and possibly their position in a team. However, no matter which sport, the aim is nearly always to increase the level of training and thereby subject the body to gradual and controlled overuse. This overuse can often create problems and imbalances in the muscles. If these are ignored and allowed to become chronic, they will not only hinder the athlete's rate of improvement, but also in many cases their performance may well suffer and ultimately the athlete may be susceptible to developing more conditions that are serious. Certainly if they are unable to perform at their best, they may be more at risk from other more traumatic forms of injury.   So it is essential to treat muscular imbalances early. Whether it is to carry out our normal daily activities or to participate in the majority of sporting activities, it is necessary to have normal range of movement at any given joint(s). It has been suggested that a lack of flexibility can increase the risk of musculoskeletal injuries as reduced muscle flexibility may restrict joint range of movement creating abnormal movement patterns. For example shortened calf muscles may restrict ankle dorsiflexion, causing an altered gait pattern while running or walking. This may produce a compensatory pattern of walking, with a laterally turned out foot, eventually leading to pain in the hip or knee. A sports masseur can determine if the muscular imbalance caused by training has impacted the range of movement of the client by assessing the range of movement.   By detecting these muscular imbalances early,  before they become more serious and cause pain or impact an athlete’s performance a sports massage can prevent injury.  The prevention of injury is the biggest benefit of sports massage.

Following on from my last article on elbow pain, I wanted to share with you some exercises for increasing the mobility and strength of your elbow joint.

1. Stand or lie down. Bend and straighten your elbow to its outer limits without creating pain. Repeat 5 to 10 times.
2. Sit with your forearm flat on a table and the palm of your hand against the table top. Then turn your forearm so that the back of your hand is resting on the table and then turn your forearm again so the palm of your hand is against the table.  Repeat 5 to 10 times.
3. Practice screwing and unscrewing a screw with a screwdriver, while holding your upper arm close to your body.   Repeat 5 to 10 times.
4. Hold a dumb-bell in your hand (or a can from your kitchen cupboard) and then bend and straighten the elbow joint.  Repeat 5 to 10 times.  You can gradually increase the weight to build strength.
5. Stand up and do press ups against a wall.  Ensure that you bend your elbow to the maximum and fully straighten your arms.  Repeat 5 to 10 times.
6. Hold a barbell in your hands (or a mop handle or broom handle), bend and straighten your elbow joint.  Repeat 5 to 10 times.

1. Flex one elbow joint to 90 degrees, then with your other hand resist your bent arm trying to touch your shoulder for 4 - 7 seconds and relax for 2 seconds.
2. Straighten your arm backwards and take hold of a banister or something similar with your outstretched hand and stretch for 6-8 seconds by bending your knees.

Recently in clinic I noticed I am treating more clients who are starting to increase the distance they are running ahead of a half or full marathon.  What [...]