Massage & Posture

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  • Why do runners to get injured?

    While there are many reasons why runner's get injured I want to share with you what I consider the common causes based on what we treat in clinic. Posture I find many clients know they don't have the perfect posture when they sit at their desks but assume their running won't be affected.  This is wrong,  bad posture carries over into your run which can put extra stress on your back and knees.  So its important to focus on good running posture which is upper torso straight with head balanced directly over shoulders and lower back not arched. Training Errors This is the number 1 cause of running injuries.  Training errors basically means your are trying to run too much or too far or too quickly for your body.  The body needs time to adapt from training changes and jumps in mileage, intensity or changes in terrain.  Muscles need recovery time to they can handle more training demands.  If you rush the process you break can down rather than build up.  Running experts recommend the 10% rule, which means the maximum speed or distance (note I didn't say speed and distance) you increase by each week is 10%.  So if you run 10 miles in the first week, you run 11 miles in the second week and so on. RICE - Rest,Ice, Compression and Elevation All of my clients know rice.  However I find too many runners focus on the I (ice), and ignore the RCE.  So they tend to get stuck in a cycle of ice-and-run, ice-and-run etc without giving the muscles time to heal.  Its like dieting every day until 7pm and then pigging out at the all your can eat buffet!  Remember the R in RICE means rest, i.e. don't run until the injury is better.  

  • The Impact of Sitting All Day – Part 4

    In part 1, I looked at the impact of sitting on your muscles,  and in part 2 generally explored the impact  on the rest of your body.  In part 3 I focused on the impact of sitting on your circulatory system including your heart.  In this article I will explore the impact of sedentary behaviour (sitting) and the link to cancer.

    So how common is cancer? According to Cancer Research UK
    • Every two minutes someone in the UK is diagnosed with cancer.
    • 1 in 2 people in the UK born after 1960 will be diagnosed with some form of cancer during their lifetime.
    • Breast, lung, prostate and bowel cancers together account for over half of all new cancers each year.
    • Overall cancer incidence rates in Great Britain have increased by more than a third since the mid-1970s, with almost this entire rise occurring before the late 1990s.
    And here is the good news is more people survive cancer than die from it now.
    • 46% of men and 54% of women cancer patients diagnosed in 2010-2011 in England and Wales are predicted to survive 10 or more years.
    • Cancer survival in the UK has doubled in the last 40 years.
    The Link Between Cancer & Inactivity Last year in a meta-analysis, Daniela Schmid and Michael F. Leitzmann of the University of Regensburg in Germany analyzed 43 observational studies, amounting to more than 4 million people’s answers to questions about their sitting behavior and cancer incidences. The researchers examined close to 70,000 cancer cases and found that sitting is associated with a 24% increased risk of colon cancer, a 32% increased risk of endometrial cancer, and a 21% increased risk of lung cancer. D Schmid & MF Leitzmann, 2014, Sedentary behaviour insreases the risk of certain cancers, Journal of National Institute of Cancer, Volume 106, No 7. see http://jnci.oxfordjournals.org/content/106/7/dju206.full The really bad news is that your can't exercise away the harmful effects, "Adjustment for physical activity did not affect the positive association between sedentary behavior and cancer" write Schmid & Leitzmann.  Even participants who achieved the daily recommended levels of physical activity were at the same risk as those who spent their day sitting. One theory as to why this is the case, is that regular movement boosts natural antioxidants that kill cell-damaging and potentially cancer-causing free radicals, another theory is that the excess insulin encourages cell growth. The pancreas produces insulin, a hormone that carries glucose to cells for energy.  But cells in idle muscles don't respond as readily to insulin, so the pancreas produces more and more. A 2011 study by Stephens et al found a decline in insulin response after just one day of prolonged sitting. Stephens et al, 2001, Effects of 1 day of inactivity on insulin action in healthy men and women: interaction with energy intake, Metabolism Volume 60, No 7 pages 941 - 949. see http://www.sciencedirect.com/science/article/pii/S002604951000315X  

  • Headaches – Treatment & Prevention – Part 1

    Previously, I explained the different types of headaches.  Now I want to explore how you can treat them. Orthodox treatment of headaches is over the counter painkillers, while stronger prescribed medication may be required for migraines. However it should be noted that frequent use of pain killers can trigger what are referred to as rebound or withdrawl headaches. (For more information on withdrawl headaches see >> http://www.nhs.uk/Livewell/headaches/Pages/Painkillerheadaches.aspx Or http://www.migrainetrust.org/medication-overuse-headache )  Massage There is scientific evidence to confirm my experience that massing the neck, shoulder & upper back can help alleviate tension headaches and some migraines, specifically the frequency of headaches & the duration of headaches. Researchers believe that two mechanisms could be responsible. Firstly, the increased serotonin could help relieve the headache (many existing headache medications increase serotonin levels). Secondly, the increased hours of sleep and fewer night wakings may lower levels of substance P - a neurotransmitter responsible for pain. So next time you get a headache, consider booking a massage with us. Scientific References

    1. Cristina Toro-Velasco, Manuel Arroyo-Morales, César Fernández-de-las-Peñas, Joshua A. Cleland, Francisco J. Barrero-Hernández. Short-Term Effects of Manual Therapy on Heart Rate Variability, Mood State, and Pressure Pain Sensitivity in Patients With Chronic Tension-Type Headache: A Pilot Study. Journal of Manipulative and Physiological Therapeutics, 2009; 32 (7): 527 DOI: 1016/j.jmpt.2009.08.011
    2. Quinn C, Chandler C, Moraska A. Massage Therapy and Frequency of Chronic Tension Headaches. Am J Public Health. 2002 October; 92(10): 1657–1661.