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Emma James Physio Blog

Chartered Physiotherapy and Clinical Pilates

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September 2019

Football injuries in kids

Playing football has many benefits, however, as with all sports there is some risk of injury. According to research (Faude et al, 2013) this risk tends to increase with age throughout the age groups.

Research suggests Between 60 and 90 % of all football injuries were traumatic and about 10-40 % were overuse injuries. Most injuries (60-90 %) were located in the lower extremities with the ankle, knee and thigh being most affected.

The most common injury types were strains, sprains, and contusions (bruises).

The injuries we see the most in clinic among young footballers include:

  • Ankle sprains
  • Hamstring strains
  • Groin strains
  • Knee injuries (from bruises to cartilage and ligament injuries)
  • Quadricep (thigh) bruises and strains
  • ‘Growing pains’

Research suggests about half of all football incurred injuries led to an absence from sport of less than 1 week, one third resulted in an absence between 1 and 4 weeks, and 10 to 15 % of all injuries were severe (including, at the extreme, an anterior cruciate ligament tear which can lead to over 9 months out of football).

football-injuriesIt is important to see an experienced and Chartered Sports Physio as soon as possible after an injury to ensure:

  1. Correct diagnosis, treatment and management
  2. That the injury correctly repairs and does not return when the child resumes playing football and/ or give long term issues

 

Treatment for most acute injuries sustained during playing football includes:

  • PRICE – protect, rest, ice, compression, elevation
  • Rehabilitation – range of movement exercises and strengthening
  • Advice on gradual return to play
  • Analysis of training amount and type, addition of regular strength training if needed, modifying training amount to ensure full recovery and limit risk of future issues.

The timing and exact nature of these interventions depends on the injury sustained and the individual player and, as such, we would recommend you always consult a Sports Physio.

Treatment of overuse injuries (often referred to as ‘growing pains’) is similar but may also include more analysis of the child’s biomechanics, strength and training routine to try to identify why the issue has occurred and what can be done to resolve things and get the child back to playing football.

More Information:

lisa

Lisa
x

Blog post by Lisa
Senior Physiotherapist
MSc MACP MHCPC MCSP 

Emma James Physio

Physiotherapy & Cancer Treatment

Changes in the delivery of cancer care to include physiotherapy:

  • 2 million people in the UK are living with or after cancer
  • 60% have unmet physical or psychological needs following treatment
  • 1.6 million cancer survivors are not active at levels recommended by the UK’s Chief Medical Officer

A key message in guidance recently published by the Royal College of Anaesthetists, Macmillan Cancer Support and the National Institute for Health Research Cancer & Nutrition collaboration was that providing people with a cancer prehabilitation programme (an exercise programme delivered before treatment) improved their outcomes, raised their quality of life and reduced the risk of the disease progressing.

Evidence shows that exercise reduces the risk of cancer recurrence and mortality. Mortality can be reduced by 50 per cent, 40 per cent and 30 per cent in bowel, breast and prostate cancer respectively. In addition to this, disease progression was reduced by 57 per cent in men with prostate cancer who engaged in three hours a week of moderate intensity exercise.

Exercise can improve quality of life for cancer patients, regardless of the type and stage of their disease. Inclusion of physio-led exercise within cancer pathways can reduce and prevent disability and also alleviate distressing symptoms such as lymphoedema and fatigue, which debilitates 75-95 per cent of all cancer patients.

Excessive weight gain and loss and reduced bone density due to treatment can be a problem for many patients. Specialist physios can advise patients on how to maintain a healthy weight, prevent muscle-wasting and limit bone density loss. Specialist Physio can also alleviate distressing symptoms such as lymphoedema and fatigue, which debilitates 75-95 per cent of all cancer patients.

Many patients with cancer present with Pain. Pain can lead to a vicious cycle of fear, inactivity and further disability as a consequence. Physios are experts in helping patients manage pain.

It is recommended that every person with cancer receives a personalised rehabilitation care plan, which they co-develop with a multidisciplinary team which should include a physio.

For more information please see:

Cancer Rehabilitation at Emma James Physio

pinc-ejphysio

We offer Cancer rehabilitation treatment and management of a cancer diagnosis and throughout the cancer journey. Practioners of the PINC Cancer Rehab Physiotherapists Program. More information can be found on our Website – Cancer Rehabilitation.

 

lisa

Lisa
x

Blog post by Lisa
Senior Physiotherapist
MSc MACP MHCPC MCSP 

Emma James Physio

Sports Massage – Not just for Athletes!

Sports massage is regularly advertised as a treatment modality for only highly skilled athletic performers. The fact is, sports massage can be beneficial to ANYONE regardless of sporting ability or exercise participation.

What is Sports Massage?

Sports massage refers to a range of massage techniques that are applied in a rhythmic, deep and manipulative fashion. Yes, sports massage can be used to prepare athletes prior to an event or to reduce the effects of delayed onset of muscle soreness (DOMS) following an event. BUT sports massage can also be used on a weekly basis to maintain muscular health, reduce pain and muscular tension and improve flexibility and range of movement.

Is massage right for me?

office-workersIf you are an office worker and suffer from regular tension type headaches or pain in your neck, shoulders or back, then sports massage can benefit you just as much as an athlete. Sitting at an office desk for 8+ hours can place great strain on your muscles, similar to the strain experienced by an athlete when training for an hour. During such circumstances, a gradual build up in muscular tension occurs which includes an increase in the presence of scar tissue and active trigger points.

The science behind a massage…

Massage generates heat, allowing tissues to become more pliable. As a result, there is an increase in circulation, improving the exchange of fluids to tissues. Different massage techniques stretch muscles transversely as well as lengthways, which allows scar tissue, adhesions and fascia surrounding muscles to loosen or break down – this can both help in muscle repair as well as releasing muscle tension. Massage can also be beneficial as a natural remedy to pain by reducing nerve compression.

What are the benefits?

  • pain-free

    Reduced pain

  • Relieved muscular tension
  • Increased flexibility
  • Increased range of movement
  • Reduced stress
  • Improved posture
  • Reduced tension type headaches
  • Relaxation
  • Soothe mental anxieties and depression
  • Improve your sleep
  • Relieve headaches
  • Improve sporting performance

50% off!

We are offering 50% off Sports Massage and Initial Assessments throughout September & October 2019 at our Hemel Hempstead Clinic, so book today! Come along to our lovely Hemel Hemstead practice to see how we can help. Don’t forget… Sports Massage is not just for Athletes!

india-waylandBye for now 😉
India
x

Blog Post by India
Sports Therapist at Emma James Physio

Exercise & Mental Health

India-wMy names India and I am a new Sports Therapist working at Emma James Physiotherapy. Today I will be talking about exercise and mental health, but more specifically how outdoor water sports may be exactly what you need to try!

The benefits of canoeing, kayaking and white water rafting on mental health have long been a reason why many people take up the sport. The ability to get out on the water for a relaxing paddle, or run river rapids after a stressful day, provides many people with an escape from every day life. Exercising on or near water and greenery has been shown to reduce depression and anger, as well as improve confidence. Water sports can also introduce variety into your life, there’s so many places you can paddle and soak up that vitamin D!

india-representing-englandFor the past 6 years I have been representing Great Britain in white water rafting. As an athlete juggling A-Levels and a 4-year degree, training allowed me to de-stress from a busy day of dissertation writing and clear my mind. There is nothing better than a sweaty lactic run on your lunch break to get the endorphins flowing before returning to the desk!

Can exercise help to relieve symptoms of depression and anxiety?

Recent studies have shown that exercise can treat mild to moderate depression as effectively as antidepressant medication. As one example, a recent study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%.

Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins.

‘Teamwork makes the dream work’

I am a strong believer that exercising in groups can increase commitment to a fitness routine, enhance consistency, duration and motivate individuals to achieve their goals. As well as offering classes at our Hemel Hempstead Clinic, at the FCO, DFID and Hanslope Park we offer lunch time fitness classes, pushing you to your limits before heading back to work, so why don’t you come along and give it a try! You can form new social groups with people who have similar interests. Building new social groups is never a negative! More people to talk to, interact with and learn from whilst keeping fit at the same time… bonus!

‘You can achieve anything you set your mind to’

india-waylandI hope you liked my first post, Ill be writing again soon 🙂

India
x

Blog Post by India
Sports Therapist at Emma James Physio

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