Prevention is better than cure!

This week we gave a talk to some of the members of RunBrighton on injury prevention.  It was great to talk over some key points on the small adaptations you can make to your training regime to prevention an injury.  The points we talked over were

 

  • WARM UP - The elastin fibres in mucle are very dependent on temperature and the elasticity increases with increased temperature. At a cooler temperature they are much more likely to tear.
  • STRETCHING – the advnatages of a dynamic stretching regime (stretching through movement). The key benefits are it keeps muscles warm, prepares the mind and the muscle groups for the task ahead, and maintains joint range.
  • STRENGTHENING – how to strengthen key stabilisers so that they aren’t fatigued when training, which inevitably leads to overload of other muscle groups and then to injury.
  • DEEP SOFT TISSUE MASSAGE and FOAM ROLLING – the benefits of clearing the metabolic waste and adhesion from muscle fibres and increasing the blood flow and nutrient delivery through regular hands-on work.
  • BIOMECHANICS – the position of the foot and the knock on effect it has to the load being transferred up in to the lower limb and pelvis. How anomalies in foot position will lead to overload of the muscles and joints in the lower limb.

FIVE THINGS YOU DIDNT KNOW ABOUT BACK PAIN

4 - STRESS, WORRY AND LOW MOOD HAVE A DIRECT INFLUENCE ON BACK PAIN

Pain is a subjective response to a stimulus, so we all experience pain in a different way. Therefore other factors such as poor mood can have a direct influence on how we experience pain. In the same way low mood and stress can cause other physiological issues, such as irritable bowel syndrome and joint pain.

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Understanding this is an important component in addressing back pain.

FIVE THINGS YOU DIDNT KNOW ABOUT BACK PAIN

3 - MANAGEMENT VARIES ACCORDING TO THE DIAGNOSIS!

While generic advice does get given out for back pain, there is not a one-size-fits-all treatment.

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Pilates can be useful for some injuries, as can heat or ice, exercises or rest....but it depends on the structure that is damaged.

Following a clear assessment and diagnosis, a health professional should be able to formulate an appropriate management for you.

FIVE THINGS YOU DIDNT KNOW ABOUT BACK PAIN

2 - SCANS ARE NOT ALWAYS THE ANSWER!

While we used to think that having a picture of an area automatically leads to a complete diagnosis, this is no longer the case.

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Recent studies have found that after scanning a large amount of symptom free backs - up to 60% of the images showed disc bulges, disc herniations and arthritis.

However these people were not experiencing pain!

Actually scanning and interpreting scans can confuse the issue, because these factors are often poorly linked to the cause of pain.

A full assessment with a health professional is often preferable to assess whether or not a scan is required.