Don't let skiing injuries take you off piste!

We’re mid way through January and the ski season is in full flow. The number of people from the UK who are trying skiing or snowboarding is rising with over 1.3 million of us heading off to the mountains to enjoy some high energy, high adrenalin fun. Of course when taking part in a sport such as skiing it is obvious that there is a chance of injury. However, we are not simply talking about snowballing down a mountain and breaking an arm or a leg, we are talking about long-term injuries as a result of the stresses and strains placed on your body while skiing.

It is worth noting that the risks associated with skiing are actually much lower than people believe; for example the improved design of skis and bindings has meant that the number of injuries to knees have fallen in frequency, but still account for 30-40% of all alpine injuries.

We have listed below some of the common injury sites for skiers and how they might be avoided:

KNEE

Injuries to the lower legs have always been common for alpine skiers as the twisted motion forced upon the knee in the case of a fall puts pressure on the joint. New technology has meant that skis are designed to reduce falls and release the foot to avoid twisting, however, an awkward fall can still twist the knee into this position.

Signs to look out for with a knee injury include:

• Obvious deformity of the knee
• Unable to bear weight
• Swelling within hours of the injury
• Severe tenderness to the injury site

SHOULDER

Perhaps unsurprisingly the two most common causes of shoulder injuries on the slopes are falls and collisions. Shoulder injuries account for 10% of skiing injuries; however, this rate is much higher for those who prefer snowboarding. The most common injury to shoulders is dislocation which is an extremely painful injury and has an 85% reoccurrence rate, which is bad news for avid skiers.

Lesser shoulder injuries include: fracture of the clavicle (collar bone), sprains of the clavicle, fracture of the humerus and rotator cuff injuries.

Successful rehabilitation after a shoulder injury ideally demands the input of a physiotherapist as under their expert guidance the shoulder joint can be mobilised and restored to full function with minimal risk of further damage.

WRIST

Upper body injuries are much more common in snowboarders than they are in skiers due to the equipment involved and the way it is used. When snowboarders fall over they do so onto a stretched out hand which can cause severe wrist injuries and fractures, the force and speed at which the fall occurs adds to the severity. There are numerous different fractures that can affect the wrist and they can occur in combination which can make the injury all the worse.

Experts have suggested that wearing a wrist guard can help to limit the effect of a fall onto the wrist but also changing the way you fall, either by falling backwards or falling forwards and allowing the more resilient elbows to take the force of the fall.

If you think you have a recurring ski injury you should drop in to see us at The Wellness Hub.  

Sports massage: not just for atheletes!

What is sports massage?

Sports massage is a remedial massage in which the body’s soft tissues are manipulated in order to improve flexibility, enhance performance and reduce the risk of injury. This type of massage focuses on an individual’s specific requirements and can help promote recovery after injury.

Sports massage was originally developed to help athletes prepare their bodies for optimal performance, to recover after a big event or to function well during training.

You don’t have to be an Olympian to benefit from sports massage; it is also good for people with injuries, chronic pain or restricted motion. This deep tissue massage generally concentrates on a specific problem area and is applicable to anybody wishing to guard against or recover from a soft tissue injury.

What Happens During Sports Massage?

Sports massage stimulates circulation of blood and lymph fluids. The type of sports massage we offer at The Wellness Hub focuses on deep tissue rejuvenation and is aimed at alleviating pain due to injury and returning the body to health.

When Should I Get A Sports Massage?

A sports massage is a good choice if you have a specific problem or problem area, for example a sore shoulder caused by lifting weights. With a sports massage the focus will be on the area causing discomfort and not on a full body massage which may include the problem area.

To book an appointment or to find out more about the types of massage we offer at The Wellness Hub give us a call on 01462 850228 for our Shefford clinic or 01234 862802 for our Bedford clinic or email sam@thewellnesshub.co.uk

What to expect: Week 11

Congratulations, you are almost through the first trimester of pregnancy and if you haven’t already seen your little one you will have the chance to see them on an ultrasound scan very soon.

By now your baby is beginning to look more like a little human being and has fingernails and other distinct human characteristics.

As a mum-to-be you should start to feel more human again as the morning sickness starts to subside and you rediscover your appetite. Although you are eating for two you should try to make sensible food choices and graze on healthy snacks throughout the day to avoid bloating.

Pregnancy fatigue is normal as your body is working harder than it ever has before; however, you can take comfort in knowing that in the next few weeks your energy levels will start to increase and you will feel like you can do more. Believe it or not, a little light exercise can do wonders for your energy levels and if you are unsure about what exercises are safe to do during pregnancy you can always consult a personal trainer. By using a professional you can be sure that any exercise will be safe for both you and your baby; it has also been suggested that the healthier you are during your pregnancy the easier the birth process will be.

At The Wellness Hub we offer a personal training service which can be tailored to your specific needs. It is important to remember that if you have been active before your pregnancy you can continue to be fit and healthy as your pregnancy progresses. 

A hole in one for golfing injuries

Although many people think of golf as a safe, non-contact sport, statistics in the UK show that around 12,000 golfers a year require hospital treatment as a direct result of injury on the golf course. As well as injuries that require immediate attention there are also long-term injuries that arise for those who play golf regularly. 

Common injury sites for golfers include:

Back

 Elbow

 Wrist

 Fingers

 Shoulder

 Hip

 Knee

In terms of back pain, the golf swing and the often hunched over putting stance puts great strain on the back and so it comes as no surprise that this is the most common complaint among golfers. There are a number of potential causes for back pain in golfers; mechanical, disc-related, arthritis or stress fracture.

The diagram below illustrates the potential damage that can be caused to discs in the back through golfing injuries:

Everyone has heard the term “tennis elbow” however; golfers elbow, an inflammation, soreness, or pain on the outside of the upper arm near the elbow is a very common complaint among golf players.

As with any sport, the expert advice is to participate safely to avoid injury and if injury does occur do not leave it in the hope it will go away. At The Wellness Hub we offer osteopathy, physiotherapy and massage therapy services to ease away all your golfing injuries

What to expect: 10 weeks pregnant

Your baby is now the size of a prune and has small indentations on his legs which will soon become knees and ankles, and his arms now have elbows that bend. Inside the mouth the buds of teeth are forming under the gums. His stomach and kidneys are beginning to work producing digestive juices and urine and if it’s a boy his testes are already producing testosterone.

Many expectant mothers find that their pregnancy hormones can cause them to become constipated. Eating plenty of fresh vegetables and drinking lots of water can help to relieve these symptoms. It is advisable to avoid foods that will clog you up further including; refined breads, cereals, pasta and rice. Exercise can also be particularly helpful for relieving the symptoms of constipation and will make you feel much better too.

Other symptoms at this stage of pregnancy include:

Fatigue – You will feel very tired and run down and as though all your get-up-and-go has disappeared. However, this is only a temporary symptom and will soon subside. Don’t be afraid to ask for help and try and get some exercise when you can manage it, it really will make you feel better.

Nausea and vomiting – The worst thing you can do when you feel sick is to skip a meal , however, if you really cannot face eating try sucking on boiled sweets or nibbling on ginger biscuits until the nausea subsides.

At this point in pregnancy many mums-to-be suffer with headaches and newly visible veins as the body’s blood supply increases. The veins are doing the important work of taking nutrients and blood to your growing baby, the good news is they will disappear once the baby is born.

Running into the New Year

Every year on the 31^st December thousands of people make New Year resolutions; giving up smoking, getting a promotion and most commonly losing weight and getting fit.

As January is now upon us and we have polished off the last of the mince pies many of us will dust off our old trainers and start a fitness regime which includes running.

All runners make mistakes at some point during their training but by avoiding some of the most common mistakes you could be protecting yourself from injury.

Wearing old running shoes or wearing the wrong type of running shoes for your foot or running style can lead to injuries.

You can help yourself by buying your running shoes from a specialist shop that has knowledgeable staff with an awareness of your running style and foot type. Once you have found the perfect pair of running shoes be sure to replace them every 300-350 miles as the loss of cushioning in the sole can lead to injuries to the foot. By having two pairs of running shoes and alternating them they will last longer by allowing them to decompress and dry out between workouts.

Of course even by wearing the best shoes possible for your foot and running style injuries can still happen. At The Wellness Hub we have specialist podiatrists who can treat any injuries to the feet or lower limbs that may be caused by running.  Our comprehensive assessment will diagnose the cause of the problem and put in place a treatment plan to rectify it.

Could having a pet be good for your health?

We all know that we can have a love hate relationship with our pets; one minute they’re covering your freshly cleaned carpet with muddy paw-prints and the next they’re showering you with affection. However, there is no denying the various health benefits to pet ownership.

Here’s how having a pet could make you healthier:

·         Reduced blood pressure. Research has suggested that stroking and playing with a pet lowers blood pressure. A study of people who worked in a stressful environment revealed that high blood pressure was lower among those who were pet owners. Of course, you have to like animals for this to ring true as a fear of pets would be more likely to have the opposite effect on blood pressure.

·         Recovery from illness. It has been shown that pets have the ability to help heart attack patients and patients who have a pet at home tend to live longer. Pets can also serve as a loyal support system to bed-ridden owners as they provide them with comfort and companionship and that often results in a quicker recovery. Dogs, in particular have been known to minimise the symptoms of diseases such as Parkinson’s and Alzheimer’s.

·         Social enrichment. Whether it’s a dog that follows you everywhere or a cat that just loves to be stroked, pets provide a constant stream of social interaction. Pets can also be great ice-breakers and conversation openers when meeting new people.

·         Being active. Having a pet that needs walking twice a day (I’m thinking more specifically of dogs here) is a great reason to get out of the house and get some much needed exercise. Not only will you feel better but you are helping to improve your posture and fitness.

·         Happiness. A pet can help us to cope with difficult situations in life such as pain and loss; they have even been known to help people suffering from depression. Some psychologists use pets in their therapy sessions as stroking an animal elevates serotonin levels in the brain. The unconditional love expressed by a pet can be a great self esteem booster and can work wonders against loneliness and isolation.

So if you are being pestered to buy someone you love a pet this Christmas, it might not be such a bad idea after all!