Sports Massage

Regular sports massage can be a useful tool in improving your performance and helping to prevent injury from physical activity. Many people who train regularly at the gym or even through a daily commute such as a run or cycle would benefit from regular massage to relieve tired and stressed muscles, or to focus in on a problem area that needs some additional help. If you are unsure if sports or remedial massage would be useful for you then give us a call and we can discuss amy issues and find the right approach for you.

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Social Media? Sure!

Did you know we are on Facebook, Instagram and Twitter? To follow us just use the links at the bottom of the page

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Marathon training injuries

So you’re training for a marathon, it may be your first, it may be your 20th, but injuries can happen along the way and here are a few tips as to how to approach things. You’re a runner, and runners run. Period. However there is much debate on the practice of “running through the pain”. This might not be really be the best thing for you to do, when you have injured yourself, the body needs rest in order to recuperate and repair. If you insist on sticking rigidly to your training schedule, or pushing yourself to run without time to recover, then you actually may be causing your injury to prolong itself, or heal incorrectly. The hardest thing for a runner to do is to rest and whilst it is frustrating, if you want to continue running sometimes it really is the best course of action. But how do you know if that is what needs to happen for you? How do you tell if you need one day or several? Rather than re-write the wheel on this subject, Patrick Milroy published a great guide in Runners World which I have included parts of below, you can find the…

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How much treatment is necessary?

One of the questions I am asked the most by new patients is “how many sessions do you think I will need?” and this question is one of the hardest yet easiest to answer. My general response is that every patient is an individual and as such predicting how fast an individual will get better is not an exact science and can rely on many factors, and normally by session number two, a fairly accurate plan of treatment can be provided. One of our main ethos here at Evolution is that we only ever see a patient for the number of times it take them to get better. We don’t believe in bulk bookings, or asking patients back when we don’t feel that it would benefit them. We really aren’t all about the numbers and to be honest, if we see a patient twice and thats all it take for them to heal and get better, then we’re happy that our job is done. Another thing that we are often asked about is return visits purely for maintenance and I have to say we do believe in the power of regular maintenance visits. If you sit at a desk too…

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Running Injuries

Running is a sport that people respond to rather like they do to marmite. They love it or hate it. Very few tend to ambivalently sit in-between. When you are a runner, you like getting out there, mostly rain or shine, taking it easy or pushing yourself hard. Some just like to head out and use it as an opportunity to de-stress and exercise, others want to see how hard or fast they can push themselves. What tends to unite any type of runner is that when an injury strikes, you want it fixed, and as soon as possible with as little interruption to your running. Injuries sustained from running can be fairly broad, from shin splints and minor strains and pulls, to back pain or even headaches and neck pain. The reason why there are so many different injuries that can occur are because running is an impact sport and uses your whole body in order to move effectively, which is also why it’s fantastic exercise and addictive to those it captures. Treatment for running injuries can vary and certainly there are many options across the manual therapies that cater for runners. One of the perhaps lesser considered options…

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Workplace Ergonomics

Here at Evolution one of the things that we see the most is people who suffer musculoskeletal pain from sitting poorly at their desk or from not having their desk set up correctly. So to help with this we have designed a short guide below to help you get the best from your workstation. SEATING AND POSTURE Ensure you have a chair that you can alter the seat back and adjust to give good lower back support Move your seat height when first setting up a new chair and legs should roughly be at a comfortable 90 degree angle. Ensure there is no excess pressure on underside of thighs and backs of knees Use a foot rest if needed Make sure there is space for postural changes during the day, no obstacles under desk Your forearms should be approximately horizontal Minimal change of natural wrist position should be needed throughout the day Screen height and angle should allow comfortable head position Allow space in front of the keyboard to support hands/wrists during pauses in keying, wrist support in front of the keyboard and mouse if needed. Get up and move! A few minutes of movement each hour will keep your body…

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Sports injury clinic and therapy

So you’ve hurt yourself in the gym, or had a bit of a fall when out running. It’ll be ok. Won’t it? It’s not like you were going really hard and you exercises a couple of times a week. You may be right, the pain may resolve on its own. Or it may set up a system of musculoskeletal compensation that means in 3-12 months’ time, you start to develop back pain, or your knee starts to hurt when it’s always been fine. When it comes to sports injuries, it is always recommended to get advice from a specialist musculoskeletal therapist such as an Osteopath or Physio. Often many injuries go untreated and can become worse or heal incorrectly and cause further issues later down the line. You may not consider yourself a sports person, but if you do any form of exercise, from walking the dog for a few miles a day, right the way up to playing team sports in a league or training in the gym then when you have an injury, go to the right place and see a hands on manual therapist. One of the main benefits of going to a clinic that treats sports…

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Sciatica

Truly there is little else that is used as such a catch all phrase for any disorder originating in the lower back or legs which causes pain at some area along the sciatic nerve, hence being known as Sciatica. And it really is a very unpleasant and uncomfortable thing to experience and so it is useful to know that there are things that can be done to address and relieve both the symptoms and cause of most sciatic pain. So what can we do to help? From our experience a lot of sciatic pain will arise from the lower back (otherwise known as lumbar spine) or pelvis, generally when a joint or muscle has restricted the movement of a nerve or compressed “pinched” a nerve, causing pain or an electric type of sensation in the leg. So if you have sciatic pain or leg symptoms similar to sciatic pain, then we will examine not only the legs but how your pelvis moving and balanced and how your lower back is moving. Once we have found the cause of the compression or restriction then a variety of techniques from deep tissue manipulation and stretching to joint manipulation can be used in…

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Dry Needling

Here at Evolution we are now qualified to provide Western Medical Acupuncture, otherwise known as Dry Needling. Dry Needling involves the application of acupuncture needles into tight, painful areas in your muscles known as “Trigger Points”, or sometimes referred to as “knots” in the muscles. Dry Needling is performed to elicit a healing response in these tissues, but is different to traditional acupuncture as it is not necessarily aimed at specific “acupuncture” points. Dry needling has been proven to be a very effective way of relaxing spasmed muscles, reducing inflammation and relieving pain. Acupuncture has been used in China and other Asian countries for thousands of years.  In the last decade western medicine has shown a growing interest in acupuncture and dry needling (needling into trigger points in the muscles).   As a result the quality and quantity of research into the benefits of needling injuries has increased.  Although more research needs to be done, it is becoming clearer why needling has stood the test of time in Chinese medicine. WHAT IS THE DIFFERENCE BETWEEN ACUPUNCTURE AND DRY NEEDLING? Acupuncture is a technique whereby the needles are placed in specific, pre-determined acupuncture points.  These points are located along meridian channels that…

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Ankle Injuries – Sprains, Strains and Achilles Tendonitis

The ankle is one of the most important joints in the body and subsequently when it goes wrong, it has a massive impact on how we move and can cause wide ranging pain from the knees up to the neck. We can injure our ankles in many different ways, but the most common injuries tend to occur from landing incorrectly onto the foot, causing the foot to excessively evert or invert (turn outwards or inwards). This movement, normally with force behind it from the impact of the descent of the foot can cause the tissues supporting the ankle to over stretch anatomically and damage.  Many people are unsure of the difference between an ankle strain or ankle sprain. A strain is damage to the muscle or tendons that support the joint, and depending on the severity can take from one week to several weeks to heal, recommended NHS guidelines call for resting the joint as well as elevating the foot and using ice to control the swelling. An ankle sprain is damage to the ligaments supporting the ankle and again depending on the severity can take from one to several weeks to heal, however recommendations are different from an ankle…

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Sports Therapists and Sports Physiotherapists: An alternative

The most traditional port of call for a sports injury is to see a Physiotherapist, however many people do not realize that Osteopaths are equally qualified to treat and rehabilitate sports injuries. Indeed here at Evolution we work with many sports people of all levels to relieve pain and discomfort as well as prescribe rehabilitation exercises and aim to eventually facilitate a full return to sport or improved performance. The benefit of Osteopathy in sports rehabilitation is that by its philosophy Osteopathy will look globally at the body and thus work to improve upon it as a whole rather than in isolation, so not only is the site of pain addressed, but also if the cause if from an imbalance in tissues elsewhere in the body, then we work to address that as well in order to attempt to stop the dysfunction returning. The benefit for a sports enthusiast (or casual gym goer) in this is that it is really beneficial in improving performance overall, not only is the injury or discomfort addressed, but changes and adaptations can be made to help improve technique or increase power in performance. So if a hands on approach appeals to you, then give…

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