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The importance of pelvic floor health in a sporting population

What is your Pelvic Floor?

Your pelvic floor is the group of muscles and ligaments in your pelvic region. The pelvic floor acts like a sling to support the organs in your pelvis – including the bladder, rectum and uterus or prostate.

Contracting and relaxing these muscles allows you to control your bowel movements, urination and for women particularly, sexual intercourse.

The importance of Pelvic floor health

What issues can you face with a dysfunctional pelvic floor?

Pelvic floor dysfunction is the inability to control the muscles of your pelvic floor. This term refers to a range of issues such as:

  • urinary issues, such as the urge to urinate or painful urination
  • constipation or bowel strains
  • lower back pain
  • hip pain
  • pain in the pelvic region, genitals, or rectum
  • discomfort during sexual intercourse for women
  • adductor pain

The importance of pelvic floor health in a sporting population

weight-lifting-womanAthletes are at greater risk of stress urinary incontinence due to their continued exposure to increases in intra-abdominal pressure throughout training.

What does this mean? Well, most sports involve one of two exercise forms; jumping and landing (eg. running, athletics) or the Valsalva maneuver (eg. weight lifting).

These two activities exert different deformations upon the pelvic floor due to their distinct direction and type of pressure loads.

Hip & Adductor injuries in a sporting population

hip-pain
Did you know that your pelvic floor muscles are directly attached you your hip muscles?

That’s right, the hip bone is connected to the pelvic bone and the pelvic floor muscles are connected to the one of your hip muscles: the obturator internus (OI)! It is reported that 64-72% of patients with hip dysfunction also experience pelvic floor dysfunction. This is largely due to weak lateral rotators and tight adductors.

 

How can we help you?

Personal Training
A personal trainer can help you to strengthen your lateral rotator muscles to help prevent hip dysfunction.

Sports Massage
A deep tissue massage of the adductor muscles can help to relieve muscle pain and tension, as well as overloading the pelvic floor.Pelvipower_magnetic_field_training_EJPhysio

The PelviPower Chair
This non-invasive method involves sitting on a chair as the pelvic floor muscles contract up to 25,000 times by the magnetic waves in the seat. One to two training sessions per week are adequate to effectively strengthen the pelvic floor.

Pelvic Floor Trainers & Toners

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My Pelviva

Pelvic Floor muscle trainer with reactive pulse technology

Pelviva is an award winning, life changing, Pelvic Floor muscle re-trainer that uses a specially developed stimulation programme to treat the symptoms of bladder leakage in women.

Receive 10% off purchase price when you use the code EmmaJames at checkout when you purchase online.

Visit the Pelviva Website for more details and how to buy.

Secret Whispers

secret-whispers-logo-web

Secret Whispers ™ is a pelvic floor toner for women. Its 6 Step Pelvic Floor Exercise Strengthen & Tighten Your Pelvic Floor Fast. It helps with – pregnancy, childbirth, incontinence and bladder control.

Secret Whispers ™ pelvic floor packs are available to purchase from our main Emma James Physio clinic or online:

Click here to Purchase Secret Whispers Products

india-wayland
Bye for now 😉
India
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Blog Post by India
Sports Therapist at 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

The importance of rest and recovery when training

This should be the easy part of our training but it tends to be the most neglected part. Rest is just as important as the actual training itself.

In order to see an improvement in performance, our body needs to be exposed to stresses, the body then needs time to adapt to the stresses and this is the period of recovery. Rest and recovery are vital in the prevention of injuries.

7 Important guidelines to consider after training which will improve recovery:

stretching-rest-and-recovery

1. Cool Down and Stretch
After exercise it is important to cool down to bring your body temperature back down and also to stretch the muscles that you have worked.

2. Replace fluids
It is important to replace your fluids after training as you lose a lot of salts whist training.

3. Nutrition
It is important to make sure you eat properly after training because this will boost your recovery.

4. Rest
It is essential to put your feet up and rest!!

5. Massage or self-massage
I would recommend a regular massage when you are in training however another option is to use a foam roller or tiger tail and do it yourself.

6. Sleep
Sleep is essential for recovery. When we are sleeping our bodies produce a growth hormone which plays an important part in our tissue growth and muscle repair.

7. Listen to your body
Most importantly!!! If you are tired your body is telling you to rest, so do it.

kerry-gym-manager
More Information:
Personal Training
Massage
Sports Massage
Nutrition
Happy Training & Resting Buddies!
Kerry
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Blog Post by Kerry
Group Gym Manager & Personal Trainer

Super Cycling Simon

Hi,

Cycling is in the news as Super Simon Yates has recently won the Vuelta a Espana https://www.bbc.co.uk/sport/cycling/45540766 to complete a clean sweep of British victories in this year’s Grand Tours.
Britons Chris Froome and Geraint Thomas won the Giro d’Italia and Tour de France respectively this year.

Here at Emma James Physio we treat many cycling enthusiast, from wannabe Simon Yates’ competing competitively to recreational cyclists who enjoy a Saturday morning cycle around the Chilterns.

Cyclists can suffer from a range of injuries, most commonly low back pain, neck pain and knee pain. Most of these issues can be resolved with ergonomic advice about bike set up, training advice, hands on physio to address muscle tightness (over active hip flexors are a common curse of the cyclist!) and a cycling- specific strength and conditioning programme. Plus, sports massage for post-race recovery.
So if you are injured and desperate to get back on your bike pop along to Emma James Physio for an assessment.

Blog Post by Lisa
Senior Physio
Emma James Physio

 

A look at sports injuries – Football – Anterior Cruciate Ligament (ACL) Tear

The ACL is one of four main ligaments in the knee and the most common to be injured of the four. The ACL gives stability during motion preventing the Tibia (shin bone) moving too far forward on the Femur (thigh bone). Most ACL tears occur during athletic activity. Activities which make fast cut movements such as planting the foot and twisting the body above, changing direction, or straight knee landing such as in football, gymnastics or basketball are common.

norm-acltorn-acl

 

 

 

 

 

 

Symptoms following an injury can include pain along the joint line, swelling, loss of movement and pain on weight bearing. A tear to the ACL primarily results in an unstable knee, and a common complaint is of the knee giving way. Damage can also occur to the two menisci cartilages which act as shock absorbers between the Femur and Tibia, or on the smooth articular cartilage lining the bones in the joint. Luckily an ACL injury is not necessarily career threatening. Rehabilitation is dependent on the extent of the injury, whether there is a partial or complete tear and does not require always require surgery.

 

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:

 

  • nutritionDecrease 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

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