Newsletter May 2013
Welcome to May's newsletter. I hope you enjoy reading this edition. If you decide, once you're on this page, you'd like to goto the main website instead just click on the logo above.
As usual, don't forget I'm on Facebook (click here) and this month if you go to my page, LIKE and SHARE the gift voucher photo, you will have a chance to win a FREE Sports Massage session. Don't forget to follow me on Twitter (@sportssmassage) as well.click on the logo above.
Kind Regards,
James.
General Wellbeing - Is it best to use a hot or cold pack on a muscular injury?
As we're getting further into the year and the weather (for the time being at least) has warmed up a little, I thought I'd take a look at things you can do on a day-to-day basis to help those little niggles that may start to creep in.
Now it doesn't matter how your muscular pain has come about, it could be as a result of gardening, getting in shape, or simply just working longer hours to help pay for a summer holiday. What it does depend on is how recent your injury is. If for example you have (within a week) bruised, or pulled a muscle then cold packs are the best remedy.
When using cold packs make sure you do not leave them on too long, otherwise you run the risk of doing further damage to the tissues through freezing them. As a rule, have a cold pack on for no longer than 5 minutes at a time, then take it off and leave it for 5 mins before reapplying. This process can be repeated until the initial swelling has subsided. Cold packs work by restricting the fluid build up during the initial 'acute' phase of an injury.
Heat works best for aches and pains that are commonly described as 'chronic', i.e. those you've had on and off for a number of years and occasionally they flare up. The warmth relaxes the tissues, which as a rule are probably stiffer than normal due to excessive tension and scar tissue build up. Again, don't use something too hot else you'll burn the skin, but a warm hot water bottle, or wheat bag will do. Unlike using a cold pack a heat pack you can leave on the affected area for a longer period of time (i.e. until the pain has subsided).
Get fit, stay fit
Pilates or Yoga?
Along with the hot/cold issue on injuries, this is one of the most common questions I get asked by my clients. Looking beyond the seemingly infinite variations and styles available in each discipline; in my mind it boils down to a simple priority: Are you looking to improve your core strength, or your overall flexibility?
In my opinion, if it's core strength you're after then Pilates is the route to take, however, if it's your overall flexibility that's the problem then Yoga may be for you. It is quite likely that you may require strength and flexibility, so the simple answer is to try both and see what you prefer and which gives you the best result.
Whatever you do always make sure you sign up with a reputable tutor and talk to them about your aims, that way they should be able to advise you on how to get the best out of the sessions.
Why is core strength good to acquire and why do I need it?
Often chronic low back pain is a result of poor core strength and posture. Therefore if you are carrying a little extra weight around the waist, have a sedentary lifestyle and are suffering with low back pain, improving you core strength (and therefore overall posture) will help.
Strength versus flexibility
Strong muscles are important, however, this must also be balanced with adequate flexibility; otherwise you have an escalated risk of muscle pulls / injuries. If you have constantly 'tight' muscles then you probably need to 'loosen up'. Conversely, if you're not strong enough you can sprain and stretch the ligaments around your joints.