Doctorcall
Nicola has moved from her LA Fitness location and re-located in house at our centrally located St Ann’s Square clinic. Our links with LA Fitness have been maintained. Members will receive a 10% discount on treatments. We continue to cross refer to and with the Personal trainers at the gym.
Swimming is often recommended for patients suffering from lower back pain. The benefits over a land based fitness programme are obvious: the non-impact, weightless environment removes pressure from joints allowing associated structures to relax and compression on the nerves is reduced. Swimming also helps increase blood circulation, thereby increasing nutrient and oxygen supply to areas of damage, aiding the healing process.

However, before you grab those shorts or costume you need to be aware that swimming with poor technique can exacerbate existing back problems. Muscles in the lower back area can become hyper extended due to poor posture whilst swimming. Particularly common is swimming breaststroke with the head held high up out of the water putting sustained pressure on the lower back. Front crawl is an ideal stroke to master for those looking to prevent undue stress on the lower back. 

It is essential, however, that the stroke is technically correct so that the movement through the water is smooth. Unnatural awkward movements in the water can easily damage tissue through the back. Top tips for mastering front crawl are:

  • Think straight lines. As you swim you should imagine that a view from the side (underwater) would show your body position parallel to the water surface; this is achieved by ensuring the face is submerged with the water, the abdominal muscles pulled in and up, and the glute muscles engaged. You should also imagine that a birds eye view of you swimming would show a straight line in the water - i.e. no lateral deviation or snaking.|

  • Roll with it. As you breathe to the side you must ensure this is timed with the roll of the body. Lifting the head or excessive twisting will at best slow you down, and at worst cause damage to cervical vertebrae. Be sure to rotate the head only within the axis of the body keeping the head down as much as possible.

  • Work towards bi-lateral breathing (alternating the sides to which you take a breath). This helps to ensure you have a balanced front crawl stroke.

  • Equip yourself. Goggles are an essential tool but equally short training fins are extremely useful for mastering the correct body position in the water. In more severe cases of back pain using a training snorkel can help reduce the awkward movement of the neck when taking breaths.
For more details of one to one training available in Manchester city centre with Bespoke swim visit www.bespoke-fitness.com or call James Atkinson on 07886 205851.
My treatment will give you relief from neck pain. Massage treatments will allow you to move freely and without pain. A series of massage treatments will give you greater flexibility and relieve built up stress. After just a few of my massage treatments you'll be feeling more flexible and free again.

Massage has been shown to:
  • Decrease stress
  • Increase circulation
  • Release muscle tightness
  • Improve joint range of motion and flexibility
  • Release endorphins
  • Diminish aches and pains
  • Reduce anxiety and depression associated with anorexia, bulimia, post traumatic stress disorder, and chronic fatigue syndrome
Current research is beginning to validate what most clients already know about massage therapy: it can help ease or prevent many common ailments that are often treated with prescription drugs and/or hospitalisation. Massage therapy is based on the ability of the body to naturally heal itself.
Shin splints are a popular seasonal injury at this time of the year with many keen amateur runners upping their mileage in preparation for upcoming challenges. Call us today for an initial consultation[/caption]

What are shin splints?

Shin splints are generally described as pain in the front of the shins. This pain can be on the inside or outside of the shin bone (tibia). Typically, this pain gets worse with activity (although in early stages it can ease once warmed up, but then bites later!)

Causes

There are typically 2 causes.

Calf length: A calf muscle that is too tight can often cause pain on the inside of the tibia. It can sometimes cause pain on the outside shin muscle too as this is the muscle working in opposition to the calf - a sort of tug of war evolves. Rest, reduce loading (impact and calf effort can be reduced on a cross trainer or in the pool) combined with plenty of specific stretching to the group of calf muscles will generally solve shin splints caused by a short calf group. Some strength and balance work for the lower limb will also help with the endurance of the calf group and stability around the ankle. Proper instruction should be sought for these stretches.

Biomechanics: The alignment of your leg and back is influenced by a variety of tensions and lengths of muscle and by your foot position. Some or all of these can be present. Poor biomechanics can lead the outside shin muscle to tug at the outer covering of the tibia and cause pain. Assessment and treatment by an experienced sports physiotherapist is necessary to determine which areas of your leg/body need adjustment. Resting until these symptoms disappear will not fix the cause of the problem. The pains will return once running recommences.

Recommendations

If you seek advice from a specialist sports physiotherapist quickly, you will return to running sooner. Biomechanical assessments and podiatric advice on footwear and Orthotics are available at City Physio. A good running store will help you select the correct trainer type (control or neutral shoes) to suit your biomechanics. Some supportive insole (Orthotics) may also be required.

About City Physio

City Physio has 4 clinics in the centre of Manchester and on Harley Street, London. We have helped clients with injuries ranging from sprained ankles and sore knees to sporting injuries. To book in with one of our experienced physiotherapists call 0844 257 0122
ATTENTION ALL RUNNERS:

For all those in training for the London Marathon, re-starting triathlon training, Manchester 10k and anyone just running for fun. Make sure you resolve any of your niggles and injuries with a visit to City Physio. We specialize in diagnosis of running related injuries and will aim to keep you running whilst correcting the cause of your problems.

As a client of City Physio you will receive a 10% discount on your running shoes at "Sweatshop" in the Arndale Manchester. Video gait analysis is available at no extra cost.

Sweatshop (www.Sweatshop.co.uk) and City Physio frequently liaise on the run up to major running events. Patrons of both businesses can enjoy mutual 10% discounts at each others store/clinics. Speak to a member of the Physio team for details.