SPRINT YOUR WAY TO A BETTER YOUEarly on in our history, it became an evolutionary necessity for humans to be able to travel from A to B quickly. It became essential for survival, whether it was for chasing down prey or outrunning predators. Fast forward a couple of hundred thousand years however, this is no longer the case. We can simply shop for our food and the number of potential predators has dwindled. That does not mean, however, that sprinting no longer bears any benefits. As a society we are unconsciously obsessed with the notion that the longer the distance we can run then the fitter we are. Think about it, whenever we aim to improve our fitness, we tend to go on long runs rather than complete a series of short, intense sprints. Though this notion may be true to an extent, fitness is about far more than just the distance you can run and arguably, being functionally fit is considerably more beneficial. Sprinting can result in various physiological and health-related benefits when performed properly and regularly. So, here are a few such benefits…YOU CAN DO IT ANYWHEREThe financial benefit of sprinting is that you do not need to pay for specialist equipment or a gym membership to complete a sprint session. It can be done anywhere from your local park, your local street, your own back garden if it is big enough or you can even, if you have no other option, sprint on the spot in your home. It’s that easy.IMPROVES BODY COMPOSITIONBody composition is defined as our body’s fat-to-muscle ratio. Sprinting is an ideal way to improve body composition, as it not only results in our bodies burning fat, but it also promotes the adaption and growth of muscle fibres. How? Well, in recent years researchers have become aware that reducing body composition is not simply down to the total calories burned, but also the type of diet and exercise which is undertaken. It has been suggested that when it comes to improving body composition, gene expression matters most. Various research, such as a 2008 study by Martin Gibala, found that sprint training shocks, for lack of a better word, the body into becoming fitter at a cellular level. During sprinting, signals are sent around the body, initiating cellular adaptions in response to the physical stimulation the body is put through; resulting in such adaptions as an improved capacity to synthesise oxygen in the muscle and improved metabolic control during subsequent exercise, leaving us leaner. IMPROVES METABOLISM It has been found that sprinting burns more calories per unit of time than jogging. However, the average person can only sustain a maximal sprint for around 30 seconds, as the body’s anaerobic energy stores are depleted after this. Therefore, we must then rely on aerobic sources of energy which last longer yet cannot sustain the same intensity levels. This led to the thinking that sprinting could not burn as many calories as long-duration physical activity. However, research has found that sprinting increases the rate of energy burn even after exercise concludes. Sprinting is not only about the calories you burn during exercise, but also those used for recovery post exercise. This ‘afterburn effect’ is known professionally as excess post-exercise oxygen consumption or EPOC. High intensity interval training (HIIT) such as sprinting are superior to steady-state running and lower-intensity training in creating EPOC.IMPROVES CARDIOVASCULAR FITNESSHIIT has become a fitness jargon in recent years and for good reason – it is time-efficient and highly effective. Thanks to research, HIIT is now considered to have many advantages for cardiovascular fitness over traditional steady state running. Researchers found that participants who participated in HIIT training showed significant improvements in VO2 max (a measure of oxygen use) and peak power output, two important markers for cardiovascular fitness, compared to those who participated in steady-state running.IMPROVES GLUCOSE CONTROLMany of us have poor glucose control and do not realise it. Over time, cells have become less sensitive to insulin. A reduced insulin sensitivity, or more seriously, the development of insulin resistance, means insulin cannot transport glucose into the cells, leading to a dangerous build-up of glucose in the blood which can lead to Type 2 Diabetes. Research published in BMC Endocrine Disorders suggested that sprinting reduces the risk of high blood sugar levels and high blood pressure, as well as improves cholesterol levels, cut abdominal fat, and improves sugar metabolism.IMPROVES SPEED AND BONE STRENGTHHumans have several different types of muscles in their bodies, including fast-twitch muscle fibres (type 2a and 2b) and slow-twitch muscle fibres (type 1). Sprinting, trains fast-twitch fibres and is an excellent way to build speed and power. The more you train the fast-twitch muscle fibres in your legs, the faster you will be able to run and the higher you will jump. The skeleton also gets stronger too. Sprinting is classified as a weight-bearing exercise, thus improving bone strength, balance, co-ordination and reducing the risk of osteoporosis. Improvements are not only physical but also psychological. Sprinting helps with mental quickness and reaction time: which, evidence suggests, reduces the risks of cognitive decline and conditions such as Alzheimer’s and dementia as we age.REDUCES STRESSSprinting, like most exercise, releases feel-good endorphins into the brain, helping sprinters cope with the rigours of training and come out on the other side feeling good. In the short term, the physical stress of the sprint helps you to focus on the task at hand. After your body works hard through sprinting, the levels of stress hormones, like adrenaline and cortisol, drop; therefore, stress and anxiety diminish. Endorphins tend to be highest at the end of an exercise session, giving the sprinter a sensation of confidence and relief. REFERENCESKravitz L. “Research Sheds New Light on the Exercise ‘Afterburn.’” IDEA Fitness Journal.2015;12(4):16-18.Gibala MJ, McGee SL. “Metabolic Adaptations to Short-Term High-Intensity Interval Training: A Little Pain for a Lot of Gain?” Exerc Sport Sci Rev.2008 Apr;36(2):58-63. doi: 10.1097/JES.0b013e318168ec1fFoster C, Farland CV, Guidotti F, Harbin M, Roberts B, et al. “The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity”. J Sports Sci Med.2015 Nov 24;14(4):747-55.Babraj JA, Vollaard NBJ, Keast C, Guppy FM, Cottrell G, Timmons JA. “Extremely Short Duration High Intensity Interval Training Substantially Improves Insulin Action in Young Healthy Males.” BMC Endocrine Disorders. 2009 Jan;9:3.Vucetic, Vlatko & Matkovic, Branka & Sentija, Davor. (2008). Morphological differences of elite Croatian track-and-field athletes. Collegium antropologicum. 32. 863-8. LaForgia, J., Withers, R. and Gore, C. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sport Sciences, 24, 12, 1247-1264.

What Is Rounded Shoulders Posture?If you are one of the people who spend a lot of time sitting in front of a desk in a hunched posture, you are surely looking for a more long term sustainable solution to your rounded back & shoulders. This puts undue strain on the neck muscles to hole up the craning head peering into the computer.What causes Rounded Shoulder? At the structural level the head and neck need support from the body to keep their movements fluid and effortless. The rounding of the shoulder and back cause over-straining of the neck muscles trying to support the head. My Sports Injury & Physiotherapy Clinic offers a sustainable solution to improve postural alignment and muscle imbalance amongst common desk workers.The position of rounded shoulders is that these are forwardly protruded and the back arched leading to excessive lumbar spine lordosis (hyper-lordosis) . In addition to this, the position of rounded shoulders is usually accompanied by the forward head posture, which makes it very important to work all these postural corrections together.The shoulder is composed of a set of joints, muscles, and ligaments that provide great mobility and stability. Occasionally, we maintain inadequate postures that put these structures in excessive tension, creating postural patterns such as rounded shoulders and forward head.Occasionally, rounded shoulders can cause pain in the shoulder or neck. Sunisa Chaiklieng and Maytinee Krusun (2015) found that a large number of office workers are exposed to the risk of ergonomics, which can trigger the position of rounded shoulders.To counteract the effects caused by this sustained posture, we compile some exercises recommended by physiotherapyexperts to perform at home or in a gym. However, the best solution to improve this situation is to assist a physical health professional at MY Sports Injury Clinic | Manchester  Best exercises to fix rounded shoulders:Mobility ExercisesFor the first exercise, we must place ourselves in four points. Then, we place a hand behind our head and direct our elbow towards the ceiling so that we rotate our trunk. We perform 10 slow and controlled repetitions and make the same movement with the opposite hand.For the next exercise, you just need a chair. You put yourself back in four points, put your elbows on the chair and bring your buttocks towards your feet. You must repeat this movement at least 10 times.Strengthening exercisesFor the following exercises we must place ourselves face down on the floor (they can put a yoga mattress or a towel) we stretch our arms above the head. From this position, we should only take off the full arms and feet from the ground and stay for 3 seconds.We must repeat this movement at least 8 times.For the next exercise, we should lie on our stomachs just like the previous exercise. The difference in this exercise is that we must keep our arms at our sides. We must take off the arms from the ground and keep them off 3 seconds. Like the previous exercise, we must perform at least 8 repetitions.In the following exercise, we must place ourselves in a position of four points. From this position, we will lift one arm and the opposite leg of that arm, keeping them fully stretched we will hold that position for 3 seconds.We must perform at least 8 repetitions per side of this exercise.To these exercises, a training plan for core strengthening and postural reeducation exercises should be added. We recommend that these exercises must be supervised by a health professional / Physiotherapist. Get in touch with one of our health professionals at MY Sports Injury Manchester physiotherapy clinic, to verify that they are done correctly under the right supervision

Shoulder Pain Injury in the gym is common amongst weight lifters in the gym. When performing heavy lifting aching pain and discomfort in the shoulder occurs? There are many people who due to bad execution of an exercise or a shoulder injury suffer from pain. A very popular exercise is the Flat Bench Press.This exercise is focused on working the muscles of the chest, but activates in an accessory and stabilizing way the muscles of the arm and shoulder.2. Main causes of shoulder injuries when exercising.Have you ever suffered any shoulder pain while doing bench press?When the Bench Press is performed incorrectly, using an inappropriate technique, it causes tension in areas of the shoulder that is susceptible to injury to the Acromio-clavicular Joint (ACJ). Cervical neck nerve roots can also become compressed or irritated causing pain and numbness into the shoulder / forearm.3. Best Exercises to prevent shoulder injuries when working out.To improve the painful shoulder situation during the Bench Press, we have created together alongside some experts in sports physiotherapy a series of mobility, stretching and strengthening exercises. You can do them in the comfort of your home or in a training center.3.1. Stretching shoulder exercisesPlace your hand on the top of the back of a chair and take a step or two back, the arm should be fully stretched and you feel the tension in the biceps and chest. If you feel any discomfort during this exercise, keep stretching to where it does not cause pain.Place your hand on the elbow of your opposite arm and lift it up to the level of your face, then exert pressure towards the side. So that you feel that the lateral part of your shoulder is stretched.You must place your hand on the back of your neck and try to take your elbows as far back as you can, hold this position for 7 seconds and relax your arms. Each stretching exercise you should repeat between 5 to 7 times.3.2. Strengthening and Mobility Shoulder Exercises 3.2.1. Vertical flexionPush-ups on the floor can be complicated or impossible to perform because of shoulder pain, this option is a little softer and allows us to start with a strengthening routine where we gain strength progressively.Stand in front of a wall and support your hands on it leaving your arms fully stretched. In this position, you should only bring the torso forward by flexing the elbows and returning to the starting position.The experts of  Sports Injury Clinic recommend performing 4 sets of 8 to 12 repetitions during this exercise.3.2.1. Wall AngelsPlace your back fully against the wall, raise the arms so that the elbows are at shoulder height, the elbows and the back of the hand must be fully glued to the wall. From this position, you will slide your hands and elbows upwards without taking them off the wall and return to the starting position.credit image to: bostonbodyworkers.comDo 10 repetitions of this exercise. Remember that if you feel any discomfort during this exercise you should do it to a height that does not bother you.Lie on a bed or a mat on your back. Raise your hands so that they are shoulder height. Once you are in this position you must bring your hands up as if you wanted to touch the ceiling, hold this position for 5 seconds and then return to the starting position.You can do 12 repetitions of this exercise and gradually add weight.3.3. Mobility exercises with sticksFor the following exercises, it is necessary that you have a broomstick or a cane at hand.For the first, you must stand while keeping your back straight and your legs spread to the width of your shoulders. Take the ends of the stick with both hands and move it to the sides and stretch your arms as much as you can without feeling any pain.credit image by gymstick.com You can also make circles with the arms, always having the stick taken by the ends and passing it over the head.As you progress and the mobility of your shoulder improves, you can carry the club from front to back by passing it over the head.Each of these exercises you must repeat between 8 to 12 times. In addition to this series of exercises, you must take into account the technique when performing the Bench Press, in order to prevent a painful shoulder injury. Always go to a professional, be a qualified trainer or sports injury therapist at  Manchester MY Sports Injury Clinic so that you have an opinion and help from someone who has knowledge based on proven evidence based science journals. 

Football is the most popular sports watched across the world. This sport is full of high intensity exercise and aerobic endurance, it requires development of  coordination, agility, balance and a sense of teamwork.However, football players should be aware of the risk of soft tissue and bone injuries which can be sustained. A brief knowledge of most common football injuries is not only necessary for injury prevention, but also for the early diagnosis and prompt treatment of the affected area.According to a detailed study, researchers have determined the most common injuries in men’s soccer by reviewing injury surveillance data from the National Collegiate Athletic Association (NCAA). Over several years of the study, more than six thousand injuries from 62 ,000 practices and 6,281injuries from at least 22 ,000 football games were reported.Some general findings of the study include;The risk of injuries was 4 times higher during games than during practices.Injuries occurred during practice sessions were often non-contacted (25%), while 75% of the game injuries were often as a result of close contact between players (1).During both practices and games, more than 60% of injuries involve lower extremities.Game injuries often occurred during the last 15-20 minutes of the session2. What are the most common football injuries?, according to the percentage.Ankle SprainSprains and strains in the lower extremities are the most common football injuries, according to the study conducted by orthopedics and rehabilitation department of the University Of Rochester Medical Center (2).More specifically, an injury involving the ankle is by far the most common injury in football players according to the surveillance data from a study (3). It accounts for 17% of all injuries in both practices and games.Ankle sprain commonly occurs when you suddenly change your direction or make a sudden stop while running - causing ankle joint to twist in an unnatural position. This type of injury can be serious if not treated properly but can be effectively managed following the RICE protocol (rest, ice, compression, elevate) along with self management advice from a professional sports injury therapist.Ankles are vulnerable to re-sprains that have not healed properly. This study also reveals that the percentage of recurrent ankle sprains is quite high and may account for 24% of the total sprain injuries.It’s safe to start with some light exercise when the symptoms such as pain and inflammation have subsided. Riding a resistance bike, light jogging on a treadmill and aqua jogging are good physical activities, to begin with. You should not make the mistake of resuming football as soon as you are symptom-free. A lack of ankle stability, as you can expect after an ankle sprain injury, can lead to recurrent ankle sprains and chronic foot problems.A remedial massage therapist can improve swelling in the joint. It’s important to consult with a professional after an ankle sprain as he will be able to give you the best recommendations and support throughout your recovery. Our MY sports Injury clinic in Manchester provides a fully tailored rehabilitation program to ensure ankle stability is maintained throughout the season and a smooth recovery back to normal activities reducing any setbacks.Hamstring StrainAlso called pulled hamstring, it is one of the most common injuries across all sports, including football. Hamstrings are the group of three muscles that originate from the hip bone and run down the back of the thigh to be attached to the knee joint. Hamstring strain injuries account for 7.5 percent of all football injuries, according to data from the 2004/05-2008/09 seasons collected by the National Collegiate Athletic Association (NCAA). (4)Sudden sharp pain at the back of the thigh is the commonest symptom of a hamstring strain. It usually occurs whilst sprinting, kicking a football or performing a fast stretching movement. During such physical activities, the hamstrings muscle tissue may suffer a tear/s because of the forceful stretch beyond their limits.A tear in any muscle or group of muscles is referred to as a strain. Strains are generally classified as a grade I, II or III, depending on the severity. Minor tears in the muscles are categorized under Grade I strains, partial tears in the muscles are categorized under Grade II strains, and grade III strains are severe tears or complete rupture of the muscle. Depending on the grade of tears, you may experience local pain, muscle weakness, muscle tightness, bruising, swelling or difficulty walking and running.Consulting a physiotherapist can be helpful. Their expert opinion can help you heal and rehabilitate faster. He might use ultrasound, massage, and taping to boost recovery, and may also advise you a rehabilitation program, consisting of muscles strengthening and stretching exercises.ConcussionA concussion is classified under mild traumatic brain injuries. It commonly occurs after a whiplash-type injury or a solid impact on your head. The strong impact causes your head and brain to move swiftly back and forth.Although it can occur during a fall or a car accident, you have an increased risk of getting a concussion if you participate in impact sports such as boxing or football. They are usually not serious, but a strong impact is proportional to serious symptoms that may require immediate medical attention.A concussion injury affects your brain and its signs and symptoms are different from a contusion that results from bruises. Of note, a contusion (or bruise) can also occur on your head, however, it is not typically life-threatening and may resolve itself within several days.Depending on its severity, the symptoms of a concussion may vary from person to person. The common signs of a football impact on your head that may indicate an underlying concussion injury include:Drowsiness or feeling sluggishLoss of consciousnessBalance problemsConfusionDizzinessHeadacheNausea or vomitingDouble vision or blurred visionSensitivity to light or noiseMemory problemsGroin strainAfter ankle sprains and hamstring sprains, both concussions and groin strain injuries share similar percentage, i.e., 5.5% of all football injuries, according to the same study by the NCAA. (4)   A groin strain is also known as the pulled groin. It is less common than hamstring strains and occurs after the appearance of a tear in one of the groin muscles (adductor brevis, longus, magnus, pectineus, and gracilis). The first and typical symptom of a groin strain is a pain in the inner thigh. Other common symptoms may include sudden, sharp pain in the groin area and along the length of the groin muscles. A tear in the groin muscle occurs when kicking a football, rapidly changing direction or sprinting.If you experience a sharp and sudden pain in inner thigh after a forceful kick, you should stop the game and visit a nearby sports injury clinic for evaluation. Neglecting the symptoms may increase the tear length and can even exacerbate the condition.ConclusionSprains and strains of the lower extremities and concussion impact on the brain are the most common injuries in football players. They usually occur as a result of close player-to-player contact during practices or games. Depending on the severity, some of them are further categorized into grades.Although some minor football injuries can be treated by conventional treatment methods, consulting chartered physiotherapists for their expert advice is usually recommended. A physiotherapist is a sports injury specialist that might use various therapeutic and healing methods to speed up recovery and restore mobility.If you are in Manchester and experiencing one of these commonest football injuries, consult our sports injury Manchester team of professional Sports Injury Specialists, Manual therapists, Acupuncturists and chiropractors for a full injury diagnosis and custom treatment program, consisting of soft tissue massage therapy, sports taping, and stretching exercises along with educational advice on self recovery and maintance www.mysportsinjury.co.ukReferences1. Soccer Injuries - Sports Medicine Program - UR Medicine, University of Rochester Medical Center - Rochester, NY https://www.urmc.rochester.edu/orthopaedics/sports-medicine/soccer-injuries.cfm2. Soccer Injuries - Sports Medicine Program - UR Medicine, University of Rochester Medical Center - Rochester, NY https://www.urmc.rochester.edu/orthopaedics/sports-medicine/soccer-injuries.cfm3. Deive Epidemiology of Collegiate Women's Softball Injuries: National Collegiate Athletic Association Injury Surveillance System, 1988–1989 Through 2003–2004 B Morrey, 20084. Ncaa.orghttps://www.ncaa.org/sites/default/files/NCAA_M_Soccer_Injuries_WEB.pdf

1. What are the main symptoms ?The shoulder is a set of joints, muscles, and tendons called scapular waist. These sets of structures allow a wide range of movement in the shoulder. However, this mobility has its price. Sometimes, instability, compression of soft tissues, or bone structures produces loss of mobility and pain. There are some places to go when you have an injury like this, if you have severe pain you can go to a to a doctor or you can go to a sports injury & Physiotherapy clinic like MY sports injury in Manchester. According to Meislin RJ, Sperling JW, 2005. The persistent pain in the shoulder is a consequence of one or several underlying pathologies, the most common being rotator cuff disorders in 10%, adhesive capsulitis in 6%, and glenohumeral osteoarthritis from 2% to 5%.As mentioned previously, the shoulder is formed by a set of structures, mainly, the humerus, the scapula, and the clavicle. The head of the humerus coapts into a rounded cavity of the scapula, called the glenoid cavity. In addition, a combination of muscles, tendons, and ligaments keep the humerus centered in that cavity and provide the stability and mobility necessary to perform the activities of daily life without injury.2. What causes shoulder pain?In many occasions, the constant use of the shoulder required in some activities causes the structures to rub against each other and become inflamed. One of the structures that suffer most due to this are synovial bursas, these are small sacs filled with liquid located between the structures to prevent them from rubbing against each other or to separate compartments.In addition, excessive use with incorrect mechanics causes micro-ruptures in the tendons, thus creating tendonitis. The tendons that are commonly affected are the tendons of the rotator cuff and one of the tendons of the biceps. Altering thus, shoulder mobility and stability. One of the best treatments for this injury is the massage; some physiotherapist offers a great sports massage Manchester, if you’re looking for a good Sports physiotherapist Manchester MY Sports Injury Clinic.Another one of the injuries that causes a strong pain of shoulder are the tears of tendons. These are caused by acute injuries or degenerative changes. In the most extreme cases, the tendon is completely torn from the bone.According to Kibler, Ben W. 2003. Scapular dyskinesia increases the functional deficit in shoulder injuries. It alters the movements of the scapula during the movements of elevation of the arm, caused by the disorganisation or inhibition of the activation patterns of the muscles that stabilise the movements of the scapula.Also, compression injuries produce great pain and functional disability. In the shoulder, this injury occurs due to the pressure exerted by the acromion on the soft tissues that lie beneath it. This causes bursitis and tendinitis, causing pain and limitation of movement. Even with the pass of time, this compression can cause a tear of the rotator cuff, specifically of the supraspinatus muscle.3. How to treat a shoulder injury?On many occasions, shoulder pain is caused by inadequate postures or inadequate mechanical during our daily activities. We recommend that if you spend a lot of time sitting down, doing activities where you have to keep your arm above your head, or repetitive movements that require shoulder strength, you must do break intervals every hour or go to physiotherapy Manchester. This in order to relax the area of ​​the neck and shoulder, relax the muscles of the arms and prevent muscle spasms.On the other hand, if the pain is minimal, you don’t have to ask yourself, how to heal shoulder injury? Because in this case, it’s very simple, you should let the shoulder rest a little, and then you should make gentle movements to promote blood circulation and stimulate the relaxation of the shoulder muscles. It is not advisable to immobilise the shoulder completely because of the lack of movement weakens the muscles and causes the shoulder to become stiffer.If you have severe pain, you can apply ice to the painful area for 10 minutes (wrap the ice on a piece of cloth) or if you are in Manchester you can go to the nearest sports massage clinic in Manchester clinic to help you diagnose and fix this problem.We would suggest you to go to a physiotherapist or go to a sports injury & Physiotherapy clinic. A physiotherapist is a health professional that has the necessary knowledge of anatomy, physiology, and rehabilitation. He will perform an evaluation in which he will diagnose the exact cause of your shoulder pain. After this, it will determine the treatment that will be effective for you. Among them, massage, heat, cold, acupuncture, stretching, yoga or physio led pilates for shoulder injury, and exercises.We hope this information is valuable to you.If you need some support and you would like to check your shoulder injury

1. What is shin splints? and how to treat them?Are you a runner or maybe a triathlete and your shins hurt after day to day at the office? Well This could be the known cause of Shin Splints. The cause of this injury is the stress produced in the tibia (shin bone) and adjacent connective tissues, producing inflammation, pain, and inability to continue running or even walking! If you want an optimal recovery, a Sports Physio in Manchester is what you need. Shin Splints refer to the inflammation of the periosteum. The periosteum is a vascular layer of connective tissue that covers the bone and serves as an insertion for some tendons and fascial connections. The pain has been described as burning in the tibia when starting to run and decreases when the activity ceases.In addition, the pain occurs on the inside of the tibia and sometimes radiates throughout the front part of the leg. This injury does not have a specific recovery time; it can vary depending on its cause. However, the attention of a professional on time will have an important role in the recovery time. Sports physiotherapy is an excellent therapeutic alternative to reduce the time of return to activities in optimal conditions.According to Don E. Detmer in 1986, there are three types of chronic Shin Splints, which can be diagnosed by imaging. These are:Type I: Tibial microfracture, which is a reaction to repetitive bone stress.Type II: Tibial periostitis, this is produced by chronic avulsion of the periosteum, specifically in the periosteum-fascial junction, in the same way as a consequence of repetitive stress.Type III: Chronic compartment syndrome.   2. What causes shin splints?This classification of Detmer is accurate for chronic cases. In the most acute cases, this injury can occur for various reasons, such as:Muscle rigidity or shortening of the muscles of the leg.Traction of the fascia and tendons in its insertion area due to inadequate plantar support.Increased external tibial torsion and excessive rotation of the hip.Direct trauma in a constant way in the anterior part of the tibia.Changes in the surfaces on which it runs, such as hard surfaces, surfaces with high inclination or uneven terrain.Excessive training and lack of rest between workouts.In few occasions this injury requires surgery; generally the shin splints injury has a quick recovery if an appropriate sports therapy treatment is applied. That is why in MySportsInjury Clinic provides a thorough evaluation and assessment of such injury, with an individualised treatment plan aimed at correcting the problems that caused the injury.3. How to treat the Shin Splints Injury? There are some methods to relieve pain and try to improve the situation of this injury without going to a Manchester Sports Physio, however, we recommend assisting a health professional to assess the damage in your leg and plan an appropriate intervention.The intensity and load of training should be reduced as the pain appears, in some cases, the activity must be completely stopped in order to avoid further damage.To reduce the pain you can place ice for 10-15 minutes at the end of training and during the night.Similarly, many experienced doctors recommend the use of anti-inflammatories in the first week that you begin to experience pain.Sports massage, to unload the muscles of the leg and relax all adjacent tissues.Use silicone heel cups, they cushion the blows at the moment of running and adequately transmit the forces towards the tibia. These sills should be made to order, to avoid other foot injuries such as plantar fasciitis.During the visit to a specialist in musculoskeletal physiotherapy, you will get the attention of a body movement specialist, who will perform an analysis of your biomechanics, in order to improve any movement in your body that may cause an imbalance and cause an injury.In addition to this, a Sports injury clinic  will plan a training according to your injury, and will increase the demand of it progressively and as the condition of the injury improves.Also, you will receive a deep tissue massage, which aims to improve the elasticity of the tissues through the viscoelastic properties of the muscles.On the other hand, you will receive information and education about the movement, so that you can carry out your training and your daily activities in an appropriate way and, thus, reduce the incidence of injuries such as Shin Splints and other injuries.If you are suffering from any injury, our team of professionals from our Manchester sports injury clinic will be very happy to assess you and treat you to recover from it to be back to your best soon!

4 Simple At-Home Exercises to Relieve Your Neck Pain.1- Understanding Neck Pain and how to fix it.Whether you go out for work or you work from home, whether you are 25 years old or 65 years young- neck pain is something that we all have experienced at some point or another. There can be many reasons to trigger a neck pain, for instance- a poor sleeping posture or your neck being left at pause in the same posture for an hour at length or a more serious medical condition as Spondylosis. As a matter of fact, excessive mental stress can also be a reason causing pain in your neck and back. Neck pain, if not taken care at the right time, can aggravate and spread to your shoulders and spine too.2- the top 4  Exercises to relieve your Neck pain.Below are 4 simple at home exercises to help in loosening your muscles and alleviate you neck pain. A word of caution- practice these only if you have a heads-up from your doctor and as you do it, be gentle with yourself (/don’t be too aggressive) –Neck Tilt- From a sitting position looking straight ahead, tilt your head down slowly so that your chin touches your chest. Hold this position for five seconds then return to the starting position and repeat. Do this five times.Side-to-Side Neck Tilt- From the same sitting position as above, tilt you neck toward one shoulder, leading with your ear. Again, hold this position five seconds. Return to the starting position and repeat. Do this five times on each side.Neck Turn- Look straight at eye-level while being in sitting position. Next, turn your head to one side keeping your chin at the same level and hold for five seconds. Do this five times on each side.Neck Stretch- While holding the rest of your body straight, push your chin forward. You should be feeling a stretch in your throat as you do this. Hold this position for five seconds. Next, from the same starting position, push your chin backward and again hold for five seconds. Do the forward and backward stretch five times each.3- How to get rid of the neck pain in 6-8 weeks?You can modulate doing the above exercises anywhere between 5-8 times each, depending upon your comfort and ease. If you are just getting started, it is highly recommended that you start slow and go easy. Doing these simple exercises has shown proven results in loosening muscle stress and causing pain relief.Practising these exercises for two weeks can lead to significant relief in neck pain. With time, most likely within 6-8 weeks time, you will witness that the pain has subsided largely or has gone completely. But even after the pain leaves, you should not stop exercising as it will help in keeping your neck flexible and give those neck muscles, a much-needed regular stretch.A few points to note before you begin- firstly, you should not do these exercises if you have severe neck pain or weakness in your hands/ arms. Instead, you should visit a doctor for a medical check-up. Secondly, in case any of these exercises cause severe pain or weakness in your hands, arms or any other body part, stop right away and talk with your doctor.For a more elaborate guidance or any questions on this, you can contact us directly here4- Who can support you with your sports injuries in Manchester?Ray Ho, Sports Injury Specialist, Chinese Acupuncture for Neck / Back Problems 

What´s physiotherapy? The concept of Physiotherapy is unfamiliar to most due to their lack of exposure to it. Those who do understand it more than likely have experienced it first-hand. Physiotherapy may be warranted in a variety of situations such as different sports injuries, chronic diseases, trauma related injuries, etc. The list goes on and on. In a nutshell, physical therapy helps people maximize their functional capacity via different rehabilitative practices (restoring everyday life).What does a  physiotherapy do?In addition to understanding the purpose of physiotherapy, the next step is to understand why it works. In general, if one doesn’t have faith in something, he or she will never be able to receive the maximum benefit from it.1 In order for Physiotherapy to be effective, the patient must without a doubt believe it will be helpful. A negative mindset will yield negative results. Positivity is very important.5 Main Benefits of  Physiotherapy Treatment:  It helps  improve your motivation and health- As cliché as it may sound, a little bit of encouragement goes a long way. Physical therapists motivate their patients to overcome their current conditions, and to persevere despite the many obstacles they may face.2 Oftentimes patients believe they are capable of performing their own physical therapy, but usually fail to do so. Physical therapists are professionally trained motivators, and expert encouragers. Having a skilled motivator at your side will encourage you to continue on, though you may feel like throwing in the towel, especially when results occur slowly.Getting professional medical advice- Nothing beats receiving advice from someone who’s knowledgeable. Physical therapists are clinically trained and specialize in physical restoration and rehabilitation. The current educational requirement for a physical therapist is either a Masters or Doctorate of Physical Therapy. Physiotherapists spend years researching evidence-based treatment, interning for long periods of time, and studying their craft diligently. They are more than adequately equipped to provide patients with the care they require to improve their lives. No other profession is capable of rehabilitating the body the way a physical therapist can (occupational and speech therapists are also included in this category).Professional Supervision and support- If you want to ensure you’re performing a particular exercise properly with minimal risk for harm, you’ll want the supervision of a physical therapist nearby. After experiencing a major injury or status post-surgery, you’ll want to ensure you’re treating your body fairly. Nothing’s worse than performing aggressive activity too soon. You’ll harming or re-injuring yourself, and it’s not worth it. Be fair to your body and allow a physical therapist to ensure your safety. You won’t regret it.Research Based- Physiotherapists are trained to treat patients based upon factual evidence and clinical reasoning. Evidence/research-based practice minimises the potential for error, and maximizes results for patients. Besides, it’s considered unethical for a physical therapist to administer treatment without supporting evidence. It’s actually considered a form of malpractice. Therefore, most physical therapists aim to treat their patients based upon truth, and effective treatment approaches. Who wouldn’t want to treat in the best way? check out our team of physiotherapists in Manchester hereExperienced Professionals- Physical therapists are experienced in a variety of different treatment settings. They’ve also worked with a diverse patient population with various injuries, diagnoses, and ailments. From ankle and knee injuries, to strokes and leg amputations, they’ve witnessed it all. With such diverse experience, physical therapists are able to provide their patients with the best care possible. They know what works, and what doesn’t work. Patients don’t generally know the most effective way to treat their situation, therefore an experienced physical therapist is a must have!So, after reading the benefits of physiotherapy you might be wondering if you really need some support or not to improve your physical health.At Mysports injury our main mission is to hail you and make you live a healthier life, that why all our team of physiotherapists in our Manchester clinic are more than welcome to diagnose you first and then give you the best treatment that suits your needs

Everything you need to know about Sports Physical Therapy1.What's Physical Therapy?Manual physical therapy is a specialised form of physiotherapy conducted manually with a hands on approach opposed to a medical devices or machines. Manual hand therapy, techniques used by our clinical practitioners at MY Sports injury apply pressure through the hands towards muscle tissue and manipulate joints in an attempt to reduce back pains caused by muscle spasm, muscle tension, and joint dysfunction.2. How physical therapy works?Manual Physical Therapy provides Pain Relief for Acute / Chronic Back PainsManual therapy can be highly beneficial for the treatment of joints that lack adequate mobility and range of motion in Musculo-skeletal type conditions. This limitation can cause discomfort, pain, and an alteration in function, posture, and movement. Manual physical therapy involves restoring the human bodies mobility to stiff joints and reducing muscle tension in order to return the patient to normal activities of daily living and normal movement without pain to a pain free active lifestyle.Manual therapy may provide back pain relief both for patients with chronic back pain involving joint problems, such as Sacroiliac Joint dysfunction and also acute back pain from soft tissue injuries such as a back muscle strain or nerve root dysfunction.3. Which are the main physical therapy techniques?Physical therapy techniques are focused on relaxing tense back muscles and restriction in joints in order to decrease back or neck pains and increase flexibility in the soft tissues. In general, manual physical therapy techniques are used in the following types of movement:Soft tissue work, including massage, which applies pressure to the soft tissues of the body such as the muscles. This pressure can help relax muscles, increase circulation, break up scar tissue, and ease pain in the soft tissues.Mobilisation/Manipulation, which uses measured movements of varying speeds and oscillations (slow to fast), force pressure of hand (gentle to forceful), and distances (called 'amplitude') to twist, pull, or push bones and joints into position. This can help to loosen tight tissues around a joint as a distraction type technique and reduce pain in a joint and surrounding tissue, and help with flexibility and alignment. 4. How does physiotherapy works? Physiotherapy aims to reduce & eliminate physical forms of pain, and dysfunction in the body. More importantly it can help to reduce the possibility of pain or injuries becoming deep rooted & more severe. It also helps to prevent any re-occurrence of symptoms for longer term pain management.

At MY Sports injury & Osteopathy we focus on the physiological changes to tissues in the body during sports massage, these are important to influence longer lasting effects to your body.   Cellular soft tissue effects: focused on long lasting tissue changes. A deeper more firmer massage will help alter the tissue tone and improve elastic capabilities with physiological changes in tissue and cells.   Circulatory blood flow effects: Massage helps to improve the circulation of blood flow to increase oxygen to the cells, improving body temperature, and capillary blood vessels opening through increased blood flow whilst also helping to excrete toxin by-products clearing the body and removing any waste and tissue debris through lymphatic drainage system of the body. MY Sports Injury & Osteopathy is highly effective to speed up recovery rates and return back to playing sports.   Hormonal effects: Our Specialist Pain Practitioners combine Massage techniques to improve mental health and mood. Massage can release serotonin hormones in the brainhelpingto regulate mood improving mental state of well-being. This will benefit you overall making the body feel relaxed and put the mind in a better functioning mood throughout the day. Cortisol is another stress hormones which is reduced by having regular Massage by our massage therapists at MY Sports Injury.   Mechanical Effects: create changes in the body through firming massage techniques this helps push fluids throughout the body, improving tissue elasticity and helping breakdown of dense collagen fibres and trigger points which occur when damaged tissues repair itself Massage can reduce the overall symptoms of pain in the body resulting in improving range of movement and relaxation whilst working from home.