sports therapy

STRETCH FOR SUCCESS!

NetballSTRETCH FOR SUCCESS!

 

If you’re quick on your feet and don’t fancy the outdoor slush of a muddy pitch, but are looking for an energetic team game, have you considered the excitement of a fast-paced netball or basketball game?

 

Both games rely on speed, agility and dexterity. Not only that, but with specific rules about how you handle the ball and where you can move on the court – in netball, your position controls where you can go and what you can do – both netball and basketball are suited to fast movers and fast thinkers.  On court, it’s crucial that you have great flexibility and stability, particularly in your feet and ankles, as you’ll often be turning on the spot.

 

Another favourite indoor sport that demands fast movement and agility is squash. Again, you’ll need to have strong ankles to cope with the pace, movement and change of direction that characterises this popular sport.

 

That’s why it’s essential you warm up and cool down properly. We talk about warm up and cool down sequences a lot at Bespoke Injury Management, but that’s because they’re so important to injury prevention and management. We recommend a dynamic stretch routine before you play – where you use movement in your stretching. And when you cool down, we think static stretches – the ones you hold for 30-90 seconds – are generally better.

 

A great warm-up or cool-down sequence will take you from the top of your head – stretching out your neck muscles and shoulders – through your core and down into your legs and ankles. Even a simple ankle-circle clockwise and anti-clockwise for a few seconds on each leg can make all the difference between a healthy game and one marred by a sprained or twisted ankle.

 

It’s also important you choose the right footwear for your sport. Sloppy, badly fitting shoes that make you slide over the court with no grip will do your body no favours. Instead, make sure you invest in properly fitting footwear with the right style and grip for the game you’re playing. Not only will your shoes make you more stable on court, they’ll probably make you faster and more responsive, too. That’s a win all round.

 

You might also be wondering if it’s OK to exercise through pain? Our general advice is that it’s not a good idea. What starts out as a small problem can easily turn into a full-blown injury, particularly if you don’t rest enough. That’s not to say you won’t get the odd aches and pains if you’re running around on court again, but if your pain lingers or worsens, it’s a good idea to get it checked out soon. Here at Bespoke Injury Management we’re always on hand to advise, reassure and treat, whatever your problem, so don’t hesitate to ask.

 

And finally, if netball, basketball or squash aren’t your thing, don’t forget this month sees the Great North Run, Ryder Cup and World Sailing Championships. So there's plenty to enjoy!

 

If you’d like pop in to see Donna Norman from Bespoke Injury Management, you can come to Oxford Street Therapy Centre in Wellingborough or call 01933 224454or 07814 396872. You can also email donna@bespokeinjurymanagement.co.uk

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Kick off a great training regime!

footballersKICK OFF A GREAT TRAINING REGIME!

 

If you’re a football fan, you’ll know that UK league football kicks off in August, with Manchester City bidding to retain the Premier League they won in May. The season is starting a little later this year, following the World Cup in June and July.  England will be warming up this month, too, for their Euro 2016 qualifying campaign, which begins with matches in September, October, and November, plus March and June next year.

 

As the season starts, every manager is hoping for the best line-up for their teams. But how do pro footballers stay in shape in the off-season, so that they’re ready to go when it all starts again?

 

It seems that many footballers keep their workouts going, but they may mix it up, like other sports players, with sports or activities they don’t normally do. They may do gym work, circuit training, running or something completely different. Some choose to work on a particular area – like strength or core training, power or agility.

 

In fact, at the recent Commonwealth Games, it was revealed that swimming gold medal winner Hannah Miley includes rock climbing in her workouts to build upper body strength. Rest is also an essential part of staying fit, as is nutrition. You may have been doing all these things, too, if your sport, like football, hasn’t officially kicked off yet.

 

However, you’ll need to watch out that you don’t over-do it, even when you’re not playing your favourite game. Crossing over into running or swimming, for example if they’re not your sports, could lead to other injuries, if you’re not careful. That’s why it’s important you include an effective stretching routine into your workout. Make sure you gently work all your muscle groups from your head and neck right down to your calves and ankles. Or why not pick up a yoga or Pilates class to guide you through some great, stretching bodywork exercises?

 

If you’ve taken time out from exercise, it’s also important that you ease back into a routine gradually. You may have been super-fit when your season finished, but fitness gradually disappears and you shouldn’t be discouraged, if the first few weeks of training feel harder than you expected. Just do what your body is prepared to do and try to avoid injury by building up gradually. After all, the worst thing would be to start the season sitting on the sidelines, because you’re injured!

 

And when you start to play, keep the focus on stretching and a good warm-up. If you’re playing a sport like football, your hamstrings, quads and calves will probably be much tighter than they were at the end of the season. It’s important to pay attention to these key areas.

 

Of course, if you do pick up an injury – or even just a little niggle – the sooner you get it sorted out, the better it will be. We know how important it is not just to get fit, but to stay fit, so you can enjoy your sport throughout the season.

 

If you’d like to find out more about a pre-season check-up or to make an appointment, pop in to see Donna Norman from Bespoke Injury Management at Oxford Street Therapy Centre or call 01933 224454 or 07814 396872. You can also email donna@bespokeinjurymanagement.co.uk

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Racing to Success

Maria Costello rehab

Maria Costello is known as 'Queen of Bikes' for good reason – she's one of Europe's top female bike racers. Her career began in 1995 and she held the World Record as fastest woman to lap the Isle of Man TT course for several years. She’s the first woman in the history of that famous race to stand on the podium, too. Maria’s also won nine trophies at Manx Grand Prix races. She's acted as a stunt double for famous actresses, including Reese Witherspoon and Tamzin Outhwaite and been awarded an MBE.

“I get to race all over the world. I feel like the luckiest girl in the world most of the time,” says Maria.

But it's not all been a smooth ride to success.

Racing two years ago, Maria suffered a serious leg break. Looking for local sports therapy, Maria, who comes from Northampton, discovered Bespoke Injury Management on twitter.

Donna from Bespoke Injury Management met with Maria to discuss becoming part of Maria’s support team. The meeting went well. And from there, work on rehab and getting Maria back to racing fitness began.

“Our rehab plan focussed on battling scar tissue, getting the muscles to work better and building up strength,” recalls Maria.

But it wasn’t just about the physical healing – part of Donna’s job was to help keep Maria positive and on track.

"Through treating Maria, I’ve learned just how committed professional sports people are. Injuries are not going to hold them back," says Donna. "I really enjoy working with such a motivated professional, who’s happy to take on board any new ideas."

"It can be hard at times to keep someone motivated through a long injury," adds Donna, "but we seem to have a great relationship. We bounce off one another. 

And Maria agrees.

“It’s great to have Donna as part of my back-up team. I go to see her every week when I need to She’s really positive with me and you need to have people around you like that, especially in a sport like mine where you can get hurt,” she says.

“If I’m having a bad day, Donna will help me to find a positive. I’d like to have her on my team forever. She has a great work ethic and is a little diamond. When I win the lottery, I’d employ her full-tome. I can’t speak highly enough of her and totally recommend her.”

When Maria came back from her leg injury in 2013, she went on to have one of her best seasons ever. Bespoke Injury Management continues to work with the superstar.

Of course, you don’t need to be an elite sports player to benefit from Bespoke Injury Management therapy. We’re committed to getting you back to your sport, job or lifestyle, whatever your level of fitness.

So, if you’d like to chat with or see Donna Norman from Bespoke Injury Management, why not pop into Oxford Street Therapy Centre, call 01933 224454 or 07814 396872 or email donna@bespokeinjurymanagement.co.uk

Discover more about Maria Costello and her stellar bike career. [http://costelloracing.com/]

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Anyone for tennis?

tennis

ANYONE FOR TENNIS?

June sees an exciting month for tennis fans – fresh off the heels of Roland Garros (the French Open) in Paris, the world’s best tennis players will move to the UK – first for a ‘warm-up’ at Eastbourne, before the action kicks in at Wimbledon at the beginning of July.

Among the stars fans can hope to see are home-grown talent Andy Murray, as well as top seeds such as Rafa Nadal, Novak Djokovic, Stan Warwrinka and Roger Federer among the men and Serena Williams, Na Li, Agnieska Radwanska and Simona Halep among the ladies.

But the path to success and stardom hasn’t been straightforward for any of these seeds, with many of them testifying they’ve been dogged by injury and strains, preventing them from performing at their best. All professional sports players accept that injury is likely to happen – they know the key is to minimise the possibility of it happening, to get it treated when it does occur and to be mentally prepared for it.

At Bespoke Injury Management, we know that all of these things are important – prevention, treatment and psychology. That’s why we can help you when a little niggle begins, giving you advice and treatment to prevent whatever is wrong from getting worse and having a serious impact on your sport, whether that’s tennis or something else.

We also know that early and frequent treatment is likely to minimise the effect of any injury you do sustain and we will help you to get better quicker. Not only that, but when you come to see us, we’ll give you advice on how to get back to fitness without further injury or irritation.

You’ll find that we understand how tough it is psychologically when injury takes you out of your training and competition schedule, so you’ll find that, unlike a general physio, we’ll be sympathetic to your needs and your desire to get back on the court, pitch, course or wherever as fast and healthily as you can.

You’ll be pleased to discover that we’re also skilled at dealing with particular problems associated with your sport – for example, we find tennis players often struggle with shoulder problems, so we’re good not only at manipulation and massage to speed healing, but we know exactly what exercises will help you, too, and can offer effective taping – making you look just like a tennis star!

As you get better, you can trust you’re in good company. Every serious sports player has had to face performance-threatening injury. Top tennis star, Rafa Nadal, in particular, has struggled with injury in the past few years. Despite the disappointment of missing whole Slam tournaments and not being able to play to his best at key moments, Rafa remains philosophical about injury –

“That’s part of life. That’s part of sport. It’s just another tough moment,’ he says. “I’m going to keep playing, going to keep training hard and I’m going to keep enjoying the world of tennis.”

It’s our aim to keep you playing, keep you training hard and keep you enjoying your world of sport, too.

To talk about injury, treatment or to book an appointment, just come in to see Donna Norman from Bespoke Injury Management at Oxford Street Therapy Centre or call 01933 224454 or 07814 396872. You can also email: donna@bespokeinjurymanagement.co.uk

Check out the latest tennis news here [http://www.bbc.co.uk/sport/0/tennis/]

Tennis not your thing? Royal Ascot [http://www.ascot.co.uk/] happens in June and so does test cricket at Lords [http://www.lords.org/]

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