Another way of stretching

Foam rolling is a self-massage technique that is used by athletes and physical therapists to release tension in the muscles.

A foam roller is simply a cylindrical piece of extruded hard-celled foam. It is another form of stretching to improve soft tissue flexibility and relaxing the muscles. It can be effective for calves, adductors, quadriceps, hamstrings, ITB, TLF, hip flexors and glutes.

The technique is very simple. Use your own body weight and roll between the body’s soft tissue and the floor. Apply pressure on the tender areas for 30-60 seconds. It may be uncomfortable much like stretching but it should never be unbearable. It also can be quite hard work, particularly for weaker or overweight people as the arms are heavily involved in moving their body weight. 

Rolling can be carried out before and after a workout. It can help to decrease muscle density and allow for better warm-up. Rolling after a workout may help to aid recovery after a hard exercise. The pros about using the foam roller is it can be done on a daily basis. Self-rolling is recommended for 5-10 minutes prior to a warm-up and cool down.


Foam Roller or Massage?

Hands work better than foam rollers as they can feel. In my opinion foam rollers are good as a first aid for muscles where acute pain or tightness is. Foam rolling can also be used in injury rehabilitation programs.

Nutrition

Probably every single one of us know how important is to eat healthy. For every physical activity our body needs energy. Energy is measured in calories (cal) and is obtained from the body stores or the food we eat.
Glycogen is the main form of energy which is stored in liver and the muscles. If we train with low glycogen stores, we will feel constantly tired and our training performance will be lower and will enhance the risk of injury and illness. Basically eating 5-6 meals or snacks per day will help maximise glycogen stores and energy levels and minimise fat storage.


Nutrition balance

Proteins  - important for growth and repair of muscle
e.g. eggs, milk, meat, poultry, fish and beans

Fat  - can be divide to  ´good fat´ (unsaturated) e.g. olive oil, avocado and nuts
                             and  ´bad fat´   (saturated)    e.g. fatty meat, cream, cakes and pastries

Carbohydrates  - our main source of energy
                         -  has two forms  sugar     e.g. fruits and vegetables
                                                     starches e.g. pasta, rice, oats and bread


Minerals - have an extent variety of roles in the body and eating
e.g. Calcium, Iron, Iodine, Magnesium, Phoshorous, Potassium, Selenium and Zinc

Vitamins - water and fat soluble vitamins play very important roles in metabolic functions in the body

e.g. Vitamin A,  B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Panothenic acid) and Biotin, Vitamin B6 and B12, Vitamin C, Vitamin D, Vitamin E, Folate (Folic acid), Vitamin K

Fibre - is only found in plant foods. Also fibre helps to keep our digestive system healthy
e.g. Oats, beans, lentils, chickpeas and peas

Water - 60 % of the human body is water. It is calories-free and helps to carry other nutrients in the body.

A few tips:

Energy fuel tip
57% of carbohydrates (sugar or sweets, bread, pasta)
30% Fats (oil, dairy products, nuts)
13% of Proteins (meat, fish, eggs)


Recovery meal tip
500 ml of recovery drink or a pint of milk
1 banana immediately
and within 1 hour substantial food such as chicken or beans on toast

In the end do not forget to eat at least 5 pieces of fruit or vegetables per day but potatoes do not count. It is easy to remember a rainbow of colours to give our body the mix of nutrients it needs.
We are what we eat!

                       

                                             

Sport injuries and homeopathy 

Homeopathy is a form of medicine that has become increasingly popular in recent years, with more than 30 million users in Europe and many millions more across the globe. 

Lots of times, people with sports injuries find themselves going through lengthy painful therapeutic and recovery processes. Even if a surgical intervention is not necessary, casts splints, long periods of dependency on pain killers and long and painful rehabilitation periods are common.

Homeopathy can offer many solutions that expedite and simplify that recovery process. Homeopathic remedies have the ability to stimulate the body to use its own healing power.

Applying Homeopathic remedies to support the recovery process in cases of sports injury (be it a simple one, or a complicated one that may require surgery) may shorten the recovery and rehabilitation process, and make them less painful. This saves suffering, time and money.

Homeopathy may be incorporated from the very time of injury. Applying homeopathic remedies immediately following an injury can reduce the pain and shocking effect of the injury. Homeopathic remedies can help reduce swelling, oedema and hematomas.

As a result the injured will need significantly less pain medication or none at all. This, of course, will reduce or eliminate the very well known side-effects: Allergies, exhaustion, drowsiness and confusion. 

Reasons for athletes to choose homeopathic medicines

·       There are no harmful side effects such as drowsiness, exhaustion, allergies and confusion

·        They are safe to use in all cases, and equally effective in babies, old people and pregnant women

·        Because of the degree of dilution, they will not show up in any drug testing procedures, so there is no need to check whether any of the ingredients are on a banned list

·        Unlike conventional medicines, they can be kept for later use, with often only a few tablets from a bottle being needed for each episode of treatment

·        They are not tested on animals – all homeopathic medicines are tested through systematic trials with healthy human volunteers

·        They work with rather than against the body’s own repair mechanisms

·        They have been used effectively, in all parts of the world, for over 200 years

·        They appear to speed up the healing process and get you back to training and performing more quickly

·        An increasing amount of high-quality scientific research demonstrates that homeopathic medicines really do work .Several trials of homeopathy have considered the effects on sports injuries, such as ankle sprains, muscle strains and muscle soreness after exercise, while others have concentrate on the problems that many athletes are prone to, including upper respiratory tract infections, influenza, hay fever and cramps

Arnica and muscle soreness

Arnica is one of the most popular homeopathic remedies for musculoskeletal problems, and many endurance athletes use it in the belief that it can reduce muscular soreness after exercise. There have been a number of studies of this remedy. Once you’ve had success with Arnica, which, in my experience, is pretty much guaranteed, then you will want to venture further afield and try homeopathic self-care for other acute injuries. For more longstanding sports injuries or ones that are not easily amenable to self-treatment, find a professional homeopath.

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Silvia Giunta is a professional homeopath. She practices in Windsor and is part of Team Health Windsor.

If you want to discuss your conditions confidentially, ask whether homeopathy can help you or book an appointment. Please feel free to email her at practice@silviagiunta.co.uk

 

 

cramps

Cramps

We all have had them. They are unpleasant , often painful and they may last anywhere from a few seconds to several minutes.

Common causes of muscle cramps include dehydration, low levels of certain minerals (magnesium, salt, potassium, calcium and sodium), muscle fatigue, exposure to large changes in temperature and reduced blood flow through muscles attendant in prolonged sitting or lying down.

The most often cramps are the calves, quadriceps, thighs and arches of the foot. Sometimes known as a Charley horse or corkie, this kind of cramp is associated with strenuous activity and can be intensely painful. Sometimes cramps are in other muscles in the body during the night or (less commonly) while resting.

First Aid
Gentle stretching and massage, putting some pressure on the affected leg by walking or standing, or taking a warm bath or shower may help to end the cramp.
Research has also shown that pickle juice could be an effective remedy based on its high sodium and electrolyte content.

Prevention
Massage, stretching, mental preparation, and fluid/electrolyte balance are likely helpful in preventing muscle cramps.

                                         

                                          

                                             

                                       The benefits of sports massage 
 

          The benefits of sports massage have been based on experience and observation. The application of sports massage causes changes in both psychological (mind) as well as psychological and physical (body).

        The effects of sports massage are tenderness and/or stiffness for 1 or 2 days after the massage and it is a normal reaction to it. 

       The benefits of sports massage include:

    

                       • Increased blood circulation 

                       • Increased range of movement

                       • Increased flexibility

                       • Increase in the elimination of metabolic waste products (lactic acid)

                       • Aid in healing and repair

                       • Help reduce pain

                       • Faster recovery from intense activity

So enjoy the benefits of health and well-being through sports massage for yourself and others.















 

 

Why we live with stress?!

                                                      Why we live with stress?!


Stress is everywhere in our daily life. It is typically decribes as a negative concept that can have an impact on mental and physical well-being.


The main causes of stress are: taking exams, ending relationships, changing jobs, moving house, money and many other negative aspects.


So what we can do about the stress?

Doing yoga or relaxation excersices, chewing gum and playing with worry beads are all common ways of relieving stress. Doctors nowdays say that there are very simpler ways. Their advice is that people should laugh and smile more often. When you smile and laugh, your body relaxes.


From the other side crying is also a natural way of relieving stress. Some people think that crying is just a loss of control and a sign of weakness.


However, is good to remember that after rain always comes sunshine. ;))

The Benefits of Stretching


Stretching comes naturally to all of us. Stretching is a simple and effective activity that helps to enhance athletic performance, decrease, the likelihood of injury and minimize muscle soreness.

Stretching, in its most basic form, is a natural and instinctive activity. People often stretch instinctively after waking from sleep or after long periods of inactivity.


The benefits of stretching are: 
1. Improved Range of Movement
2. Increased Power
3. Reduced Post-Exercise Muscle Soreness

4. Improve Posture
5. Develop Body Awareness
6. Improve Coordination
7. Promote Circulation
8. Increase Energy
9. Improve Relaxation and Stress Relief

The Rules of Stretching

There is no such thing as a good or bad stretch. Is it the way the stretch is performed and by whom it is being performed that makes stretching either effective and safe, or ineffective and harmful.

1. Warm up prior to stretching
2. Stretch before and after exercise
3. Stretch only to the point of tension
4. Stretch all major muscle and their opposing muscle groups
5. Stretch gently and slowly
6. Breathe slowly and easily while stretching

Commonly asked questions:

"How long should you stretch for?" A bare minimum is 10 seconds and is only just enough time for the muscles to relax and start to lenghten. For benefit of our flexibility we should hold each stretch for 20-30 seconds.

"How often should you stretch?" The beginner should stretch each each muscle group 2-3 times, however advanced level should stretch each , muscle group 3-5 times.

"For how long should you stretch?" The beginner, about 5-10 minutes and fot the professional athlete anything up to two hours.
 


The best result are achieved when stretching is used in combination with other injury reduction techniques and conditioning exercise.