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Emma James Physio Blog

Chartered Physiotherapy and Clinical Pilates

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health

A look at sports injuries – Basketball (Jumpers Knee)

Patella tendinopathy or ‘jumpers knee’ is one of the more common tendinopathies affecting skeletally mature athletes, occurring in as many as 20% of jumping athletes. Jumper’s knee is believed to be caused by repetitive stress placed on the patella tendon during jumping, and therefore is specific to athletes participating in jumping sports such as basketball.

 

Description of condition in laymans terms

shutterstock_75045415The patella tendon is a structure that attaches the quadriceps muscle group to the tibia (shin bone) via the patella. This tendon comes under a large amount of stress with repeated jumping movements. With repeated strain, micro-tears as well as collagen degeneration may occur in the tendon, causing pain and dysfunction. The main symptoms of ‘jumpers knee’ are: pain at the bottom and front of the kneecap, especially on palpation; aching and stiffness after exertion; pain when you contract the quadriceps muscle; and the affected tendon may appear thickened in comparison to the unaffected side. The key to fully recovering from Patellar Tendinopathy is in trying to elicit a healing response without overloading the tendon.

 

Five top ways to promote quicker healing (including services at Champneys)

By creating an optimal psychological, nutritional and physiological environment, the body is able to focus purely on the job in hand – healing the particular injury/ailment.

The services provided through the Regenerate programme at Champneys Tring in Hertfordshire can help to create this ideal environment in the following ways:

  • Decrease emotional stress and distractions and ensure you are having the correct amount of rest and sleep
  • Decrease environmental stress
  • Ensure best and optimal circulation (acupuncture, kriotherapy)
  • Optimal and appropriate nutrition (nutritionist)
  • Exercising within the pain-free range and at an appropriate level for maximising healing potential (hydrotherapy, physiotherapy)

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Regenerate is the UK’s leading residential medical centre based within the world class Champneys Tring Health Resort in Hertfordshire. Offering a bespoke professional service for injury rehabilitation, Regenerate provides the ultimate medical expertise and treatments required to recover physically, mentally and emotionally from all aspects of injury. Clients also benefit from using Champneys many services, as well as their luxury spa facilities and treatments.

Regenerate provides the highest standards and employs leading professionals in the medical fields under the Directorate of Champneys Medical Director, Dr Michael Curtin MB ChB Dip Med Ac. MF HOM. Regenerates multidisciplinary team includes: Doctor, Acupuncturists, Physiotherapists, Exercise Physiologists, Movement Therapists, Nutritionists, Personal Trainers, and Motivational and Mental Skills Coaches. They will conduct comprehensive examinations and diagnostic testing, and provide appropriate treatment which may include physiotherapy, acupuncture, clinical pilates, kriotherapy, nutritional therapy, exercise and rehabilitation programmes, sports massage, vibrogym therapy and altitude training, amongst others.

More Information

Blog Post by Emma James Feb 2016

The Winter Ski and Snowboard season is here!

With the snow season here and mountain holidays approaching we want to ensure you enjoy your time on the slopes with some top tips and information.

Skiing and snowboarding are physically demanding, and so undertaking a variety of appropriate exercises in advance will enhance your performance on the slopes and allow your snow sports holiday to be more fun, efficient and safe.

STRETCHING

  • Key to activate your muscles before use
  • Lengthen, help them recover and increase flexibility post snow slope

MUSCLES

  • Calves, quads, back and hip flexors

CARDIO

  • Interval training improves your sustained and shorter high energy activities
  • Cycling/Running/X-trainer

STRENGTH

Compound movements targeting multi-joints and then practiced plyometrically to increase power.

Quads:

  • Power muscles for the snow, hold you position and protect your knee during movements
  • Squats and lunges help react to changes in extension, are good for thick snow and changing terrains
  • Split squats and single leg dips help single leg strengthening ensures no weakness

Gluts:

  • Usually underactive due to over reliance on quads
  • Clams, step-ups, squat with theraband around your thighs
  • Sideway jumps replicate fast movements on steep, narrow slopes

Calves/Hamstrings:

  • Maintain your position of bent knees and promote stability along with your hamstrings
  • Calf raises, hamstring curls

BALANCE AND CORE STABILITY

  • Essential for posture on the slope and un-easy terrain
  • Russian twists, Swiss ball crunch

PROPRIOCEPTION

  • Important for being aware of your body in poor conditions and in preventing injury
  • Single leg balance with your eyes closed and adding in movements

 

COMMON SKI INJURIES:

Usually lower extremity injuries and knee ligament damage 

common ski injuries

Causes

  • Twisting movements of the upper leg, while the lower leg rotates the opposite way
  • Valgus forces from direction changes during falls

Upper extremity injuries to the thumb

Causes

  • Ski pole being caught in snow in un-easy terrain or during a fall

COMMON SNOWBOARD INJURIES:

Usually upper-extremity injuries causing wrist fractures/sprains, elbow dislocations/contusion.  Or broken collar bones and rotator cuff injuries.

common snowboarding injuries
Causes

  • Landing on outstretched hands with force after a fall
  • Direct impact to the clavicle or shoulder

Lower extremity injuries to the knee ligaments and ankle

Causes

  • Valgus forces associated with one footed chair dismounts and falls
  • Compressive forces landing a jump/fall

STRATEGIES TO PREVENT INJURIES

ski safety clothing

  1. Have good fitness, muscle strength and flexibility
  2. Have good quality, well fitted equipment
  3. Seek advice for biomechanical deformities
  4. Complete a warm up and cool down
  5. Adhere to ski slope rules, safety rules, stay on marked trails and ski with partners
  6. Book lessons to improve you standard, knowledge and technique with a qualified instructor
  7. Snowboard to your own ability and on appropriate terrain for your level
  8. Ensure good conditions e.g. visibility, terrain, weather, snow quality
  9. Invest in safety gear e.g. wrist/elbow guards/knee pads/impact shorts/helmet

PHYSIOTHERAPY
pilates

  1. Helps with injury, illness or disability.
  2. Physio also assesses the body as a whole using a variety of techniques including: personal training, sports massage, acupuncture, gait scanning and pilates.
  3. These improve health, aid relaxation, prevent injury, provide education, encourage health promotion, improve biomechanical deficits and provides expert knowledge and exercises for specific sports; perfect to enhance your time on the slopes.

If you’re interested, ring us and book an appointment to find out more or visit our website for details.

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