PHIL BROWN. massage. remedial and sports massage. strains, sprains and how massage can help you

Transcription

1 PHIL BROWN massage remedial and sports massage strains, sprains and how massage can help you

2 PHIL BROWN massage remedial and sports practitioner LSSM dip Tai Newydd Llanddaniel Fab Anglesey LL60 6EB philbrownmassage.net phil@philbrownmassage.net This guide aims to provide basic information about common soft tissue injuries and the role of massage in rehabilitation and prevention. If you have any more questions, please feel free to contact Phil Brown.

3 What is soft tissue? Muscles, tendons, ligaments and the connective tissue that covers and binds them together. What are common soft tissue injuries? strain A tear the fibres of a muscle or of the tendon that connects the muscle to the bone. sprain A tear in the ligaments that stabilise and therefore strengthen a joint. There are different degrees, or grades of these injuries; from minor tears to complete ruptures. However, all will affect our ability to move effectively.

4 How did I get injured? strain If you are suffering from a strain, you will have placed a burden on your muscles or your tendons that was beyond your muscles present ability to effectively deal with. This will have occurred by - A sudden overstretch of the muscle and tendon, through sudden movement. A forced overstretch under an excessive load, or under a load carried ineffectively. A repetitive movement that has overworked the muscles or tendon, to the point of tearing. Impact trauma.

5 How did I get injured? sprain If you are suffering from a sprain, you will have placed a burden on your ligaments that goes beyond their present ability to effectively protect the joint. This will have occurred by - Forcing a joint beyond its safe and effective range, through sudden movement or loading. When you were injured in this way, damage occurred to the ligaments and tissues surrounding the joint. Depending on the degree of the sprain, your movements can be severely affected.

6 How do I avoid injury? warm up When your muscles are cold, they are less elastic. If you place sudden stress upon them; asking them to contract vigorously, they are more prone to injury. Warming up involves taking time to stretch muscles gently, giving them time to relax by gently contracting and then relaxing them, which helps them to warm and lengthen. There are many effective stretch exercises for specific muscle groups. Think about how you can snap a piece of chewing gum when you pull it suddenly. But when you gently stretch it, it softens and stretches...

7 How do I avoid injury? maintain fitness Fitness is exactly what it suggests : Fitness for purpose. Your lifestyle should include activities which keep your body in a state that meets the demand you put on it. If you have a physically demanding job or are involved in a sport then it may be easier for you to keep fit by simply doing that activity. If you work at a computer all day, you will need to balance that physical inactivity with other things that stress your muscles in different ways.

8 How do I avoid injury? move!! Moving is good for us. We are designed to move, but many of us do not move effectively. A huge proportion of soft tissue injuries are the result of the way we hold ourselves and move. We place too much stress on one group of muscles and not enough on another. Long term, these imbalances pre-dispose us to injuries. Whatever you do, learn to do it with good form!

9 How do I avoid injury? avoid stress Stress plays a key role in the build up to injury. Both physical and mental stress are interlinked. Patterns of chronic muscular tension can build up in posture and movement. By themselves, these cause pain and affect our abillity to move effectively, but they also make further injuries and pain more likely. These patterns can be the result of injuries we have already sustained where we have adjusted our posture and movement to avoid more pain. Include activities that practice muscular and mental relaxation in your fitness routines. Relaxation promotes more vitality and energy, positively affecting movement

10 How can massage help me? warming On a basic level, being rubbed is a nice feeling. Massage warms the body parts, stimulating local circulation and relaxing the muscles and the mind : pre-requisites for effective injury prevention and swift rehabilitation. deep Sports and remedial massage utilises deep tissue techniques. Once a muscle is warmed and softened, deep stroking can be applied to areas of the muscle where adhesions and scar tissue may have formed as a result of injury. Deep massage clears these away, allowing the blood to flow freely into injured or tight areas and promote swifter healing.

11 How can massage help me? targetted Effective deep tissue massage is targetted at the specific muscles where your problem lies. Sports massage techniques involve massage modes and stretches that often bring clear and immediate results. preventative Regular sports and remedial massage has a direct and positive effect on muscle tone, flexibility and the rate of recovery from training, physical stress and sporting events. It keeps your muscles looser (as well as your mind!) and less prone to injury.

12 What can I expect from treatment at Phil Brown Massage? changes At the end of - and during - your treatment, you will be asked how you feel. Effective soft tissue treatment should bring about changes. Some of this can be immediate, while other changes take more time. stretches! Depending on the changes needed, you will be working on stretches during your treatment, as well as being massaged. You may also be given some stretches to do in between treatments. exercises! You may also be given some muscle exercises to strengthen weak muscle groups and bring lasting change.

13 About Phil Brown Phil Brown trained at the London School of Sports Massage under Mel Cash, a prominent practitioner, teacher and writer in the field of sports and remedial massage. He holds a Level 4 BTEC validated Diploma in Sports and Remedial Massage. As a qualified sports and remedial masseur, Phil offers specific, tailored massage and soft tissue manipulation in the rehabilitation of soft tissue injury, the treatment of chronic muscular tension and pain management. Phil also offers massage services at sports events. Phil is a member of the Institute of Sport and Remedial Massage.

14 PHIL BROWN massage remedial and sports practitioner LSSM dip Tai Newydd Llanddaniel Fab Anglesey LL60 6EB philbrownmassage.net phil@philbrownmassage.net