General Muscle Strains

Posted on March 5, 2024

Muscle strains, also known as pulled muscle, usually arise from an indirect insult from application of excessive tensile forces. Most muscle strain injuries occur from a powerful eccentric contraction or overstretching of the muscle, while more severe injuries may involve partial or complete tears in tissues. Muscle strains are one of the most common injuries, particularly in sport where 90% of all sports-related skeletal muscle injuries account as muscle strains. For most with grade I muscle strains, healing takes about 2-4 weeks, and typically 2 months for those with a grade II strain. In rare and severe instances, grade III strains could take at least 6 months, or longer, depending on the type of surgery received. Muscle strains are predisposed by older age, previous muscle injury, less flexibility, lack of strength, and fatigue. Minor muscle strains typically heal on their own with rest, however therapeutic massages could speed a strained muscle injury, by helping to loosen the tight muscle and increase blood flow to help heal damaged tissues.

Anatomy

These kind of injuries mostly occurs at the musculotendinous junction (primary site of force transmission between the two tissues), where the tendon emerges from the muscle belly and myo-tendinous junction. During eccentric muscle actions, or when muscle tension increases suddenly, the damage may occur in the area beneath the epimysium and the site of muscle attachment to the periosteum. The region adjacent to the MTJ is more susceptible to injury than any other component of the muscle unit, respectively, from type and direction of applied forces and muscle architecture. Haemorrhage occurs in the affected area, up to 24 hours after injury, with an inflammatory reaction occurring after. Laying down of fibrous tissue and scar tissue starts after 7 days, being visible after 2 weeks.

Symptoms of the pathology

• Pain, tenderness, redness, or bruising
• Limited range of motion
• Muscle spasms
• Swelling
• Localised pain and general muscle weakness
The inflammatory phase- occurs within a few hours however peaks 1 to 3 days after the injury. Redness, swelling, heat, pain, decreased range of motion.
The Proliferation phase- 24 to 48 hours after the injury. If a muscle is partially torn, this phase will repair the tear by laying down new fibres to repair that gap (scar tissue).
The Remodelling Phase- up to 1-2 years. Formation of the muscle where re-injury is more susceptible.

Causes

Muscle strains usually occur from an indirect insult, from application of excessive tensile forces. The most commonly injured muscles are the bicep femoris, rectus femoris, and the medial head of the gastrocnemius, all with a greater percentage of type II fibres, a pennate architecture, cross two joints. Strains typically occur during the eccentric phase of a muscle action or during excessive loading, where the muscle can become overstretched beyond its limit. Laboratory studies show that partial and complete injuries exhibit disruption of muscle fibres near the muscle-tendon junction, where tissues tear when forces across the musculotendinous unit contract too strongly.
Risk factors: Muscle imbalances, poor conditioning (e.g., weaker muscles), fatigue in the muscles.

Diagnosis

Manual Testing – observation, palpation, strength testing, and evaluation of motion.
Most muscle strains can be diagnosed through manual testing, where pain is typically felt by the patient with resisted muscle activation, passive stretching, and direct palpation over the muscle strain. Assessing tenderness, any palpable defect, and strength at the onset of muscle injury will determine grading of the injury and provide direction for further diagnostic testing and treatment.
Often, diagnosis is uncertain and further detail is needed to locate the muscle strain. Radiographs, ultrasound (US), and magnetic resonance imagine (MRI) are common imaging tools. Radiographs would return normal in acute muscle strains, however, may be useful in differentiating between bony and muscular aetiologies of pain.

Clinical grading system

Grade I- localised pain worsening with movement, mild swelling, tenderness, and minimal haemorrhage. (< 10° RoM deficit) Grade II- localised pain worsening with movement, substantial pain to palpation, considerable pain on contraction with greatly disturbed gait. (10-25° RoM deficit) Grade III- (muscle or tendon rupture) severe pain, swelling, and haematoma present. Palpable defect and loss of muscle function. (> 25° RoM deficit).

Treatment

Treatment for muscle strain injuries has remained the same over the years, with little scientific basis for most treatment protocols. Instead, it provides a basis for the currently accepted methods of treatment.
Initial treatment consists of rest, ice, compression, and nonsteroidal anti-inflammatory drug therapy. As pain and swelling subside, physical therapy should be initiated to restore flexibility and strength. Strengthening, range of motion, proprioceptive exercises, and functional training are subsequently followed, that should progress gradually. Stretching exercises should be done carefully without pain, and only to the point of discomfort. Strengthening exercises should progress sequentially through isometric, isotonic, isokinetic, and functional exercises, through a pain free range of motion. Massage therapy may also help to relax injured muscles and improve range of motion, and immobilisation therapy can be used to remain the injured area in a neutral position.

Exercises

The type and intensity of exercises will depend on the injured area and should be performed through a pain-free range of motion and only to a point of discomfort.
For the most common muscle strain injuries, examples include:
Hamstrings (add resistance in absence of pain):
– Hamstring curl– Lie on stomach, lift foot of affected leg by bending the knee
– Hip extension– Face a wall with hands at about chest level. Kick the affected leg behind you, remaining in control
Quadriceps (can add ankle weight to increase difficulty)
– Straight leg raise (laterally rotated)– raise leg parallel to the bent leg without arching the back.
– Wall squat– slowly lower body down and hold, maintaining pelvis, back, and head against the wall.
Gastrocnemius
– Plantar flexion with resistance– point the foot away while sitting down, holding a loop of resistance band to apply resistance
– Calf raises– seated in the early stages or standing in later stages. Raise up onto toes and lower the heels back down.

If you are suffering from any of the things listed above, you can contact us through an email info@livewellhealth.co.uk or give us a call on 0330 043 2501.

Caffeine And Its Effects On Performance

Posted on March 5, 2024

Caffeine is a naturally occurring stimulant that is found in a variety of foods and beverages, including coffee, tea, chocolate, and some soft drinks. It is also available in supplement form. Caffeine is a central nervous system stimulant, which means it can help to increase alertness, reduce fatigue, and improve focus and concentration.

There is a growing body of research on the effects of caffeine on performance. Studies have shown that caffeine can improve physical performance, including endurance and strength, as well as cognitive performance, including reaction time, memory, and attention. It can also help to reduce the perception of effort during exercise, making it feel easier to work out.
However, caffeine can also have negative effects on performance, particularly if consumed in large amounts or at the wrong time. Consuming caffeine too close to bedtime can disrupt sleep and lead to fatigue the next day. Additionally, some people may be more sensitive to the effects of caffeine than others, and may experience side effects such as jitteriness, anxiety, and increased heart rate.
Overall, caffeine can be a useful tool for improving performance, but it should be used in moderation and with consideration of individual tolerance. It is also important to consider the timing of caffeine consumption, as well as any potential interactions with other medications or substances.

Sources

• Coffee contains varying amounts of caffeine depending on the blend and brewing method, but generally has around 95-200mg of caffeine per 8 oz cup.

• Energy Drinks: Energy drinks are marketed specifically for performance improvement. The caffeine content in energy drinks is much higher than regular soda, usually containing around 50-150mg per 8 oz serving.

• Tea: Tea is a natural source of caffeine, with different types containing varying levels of caffeine. Black tea, for example, contains around 47-60mg of caffeine per 8 oz cup, while green tea contains around 24-45mg.

• Pre-Workout Supplements: Pre-workout supplements are designed to be consumed before exercise and provide a boost of energy, focus and endurance. They usually contain caffeine as well as other ingredients such as amino acids, beta-alanine, and creatine.

• Caffeine Pills: Caffeine pills are available as supplements, usually in dosages of 100-200mg per pill. They are designed for people who want to take caffeine as a performance enhancer but don’t want to consume it in the form of a drink.

• Chocolate: Some chocolate contains small amount of caffeine, usually around 6-35mg per ounce, making it a source of caffeine, but not a significant one.

Doses

Caffeine is a stimulant commonly consumed to improve cognitive and physical performance. However, excessive consumption can lead to negative effects. The US FDA recommends a safe daily dose of up to 400mg, which is equivalent to 4 cups of coffee or 10 cans of cola. However, individual tolerance can vary and starting with a low dose and gradually increasing is recommended. It is also important to consider the timing of consumption, total amount consumed and to consult with a healthcare professional for specific populations such as pregnant or breastfeeding women, people with certain health conditions and children.
Effects
Caffeine is a stimulant that is commonly consumed in the form of coffee, tea, and energy drinks. It has been shown to have a number of beneficial effects on performance, including improved mental alertness, enhanced physical endurance, and increased ability to focus and concentrate.
One of the primary ways in which caffeine improves performance is by increasing the release of certain neurotransmitters in the brain, including dopamine and norepinephrine. These chemicals are involved in regulating mood, attention, and motivation, and their increased release can lead to improvements in mental alertness, focus, and concentration.

Caffeine also enhances physical endurance by increasing the availability of free fatty acids in the bloodstream, which can be used as an energy source during prolonged exercise. This can lead to improved athletic performance, particularly in endurance sports such as running and cycling.
In addition to its performance-enhancing effects, caffeine has been shown to have a number of other health benefits. For example, it has been found to lower the risk of certain diseases, including type 2 diabetes and certain types of cancer. Additionally, caffeine consumption has been associated with a lower risk of depression, and improved memory and cognitive function.

Side Effects

Caffeine can have a number of side effects when consumed in excessive amounts. These can include:

Jitteriness or nervousness
Insomnia or difficulty sleeping
Rapid heartbeat or palpitations
Anxiety or restlessness
Stomach upset or nausea
Headaches
Dehydration
Dependence or withdrawal symptoms when reducing intake
Increased blood pressure
Interference with calcium absorption which can lead to osteoporosis

It’s important to note that these side effects are more likely to occur with high doses of caffeine, or with regular consumption over time. It’s recommended to monitor caffeine intake and consume within the recommended daily limit of 400mg.

If you are suffering from any of these side effects or would like some advice, please contact a member of our team through an email info@livewellhealth.co.uk or phone us on 0330 043 2501.

Dumbbell Exercises for the Back

Posted on March 5, 2024

Importance Of A Strong Back

Having a strong lower back is crucial for several reasons:

Supports Proper Posture: A strong lower back helps maintain proper posture, reducing the risk of developing poor posture-related issues such as lower back pain, rounded shoulders, and forward head posture.
Prevents Injury: Strengthening the lower back muscles can help prevent injuries during physical activities and everyday movements. A strong lower back provides stability and support to the spine, reducing the risk of strains, sprains, and other injuries.
Supports the Spine: The lower back, or lumbar spine, bears a significant amount of weight and stress from everyday activities like walking, standing, lifting, and bending. Strengthening the lower back muscles helps support the spine and distribute weight more evenly, reducing the risk of spinal injuries and degenerative conditions.
Improves Athletic Performance: Strong lower back muscles are essential for athletes participating in sports that require power, agility, and explosive movements. Activities such as running, jumping, and lifting heavily rely on the strength and stability of the lower back.
Enhances Functional Movement: Many daily activities, such as bending, lifting, twisting, and carrying, require the use of lower back muscles. Strengthening these muscles improves functional movement patterns and makes everyday tasks easier and safer to perform.
Reduces Lower Back Pain: Strengthening the muscles surrounding the lower back can help alleviate and prevent lower back pain. Strong muscles provide better support to the spine, improve posture, and reduce strain on the lower back, which can help alleviate discomfort and pain.

Overall, having a strong lower back is essential for maintaining overall health, preventing injuries, and improving physical performance in various activities. Incorporating exercises that target the lower back into your fitness routine can help build strength, stability, and resilience in this important area of the body. However, it’s important to consult with a healthcare professional or fitness expert before starting any new exercise program, especially if you have a history of back problems or injuries.

Exercises

Here are some dumbbell exercises that can be performed for the back:
1. Bent-over rows: Hold a dumbbell in each hand and hinge at the hips to lean forward, keeping your back straight. Pull the dumbbells up towards your chest, keeping your elbows close to your sides. Lower the dumbbells back down and repeat.
2. One-arm rows: Place one knee and one hand on a bench, and hold a dumbbell in your other hand. Pull the dumbbell towards your chest, keeping your elbow close to your side. Lower the dumbbell back down and repeat, then switch sides.
3. Renegade rows: Start in a push-up position with a dumbbell in each hand. Keeping your core tight, lift one dumbbell towards your chest, keeping your elbow close to your side. Lower the dumbbell back down and repeat on the other side.
4. Reverse fly’s: Stand with your feet shoulder-width apart, and hold a dumbbell in each hand. Hinge at the hips to lean forward slightly, and lift your arms to the sides until they parallel the floor. Lower the dumbbells back down and repeat.
5. Shrugs: Stand with your feet shoulder-width apart, and hold a dumbbell in each hand. Lift your shoulders towards your ears, save for a second, then lower them back down and repeat.
Remember to use the proper form and choose an appropriate weight for your fitness level. Start with a lighter weight and gradually increase as you get stronger.
If you are experiencing back pain, back weakness or are just interested in finding out more in relation to back exercises with dumbbells. Please speak to one of our personal trainers or exercise professionals on info@livewellhealth.co.uk or bu phone on 0330 043 2501

Stroke and Its Effects on Motor Functions

Posted on February 6, 2024

Stroke and Its Effects on Motor Functions (arms and legs)

A stroke can occur when the blood supply to part of the brain is interrupted or reduced (Ischemic stroke) that is caused by the obstruction of a blood clot (most common), or by blood vessels bursting (ruptures) and preventing the blood flow to the brain (Haemorrhagic stroke). Strokes prevent brain tissue from getting the required oxygen and nutrients, that can affect muscles in the arms and legs. Most strokes are ischemic, accounting for 85% of most strokes, and transient ischemic attacks are similar, except that no brain damage occurs, and symptoms typically resolve within an hour. After a stroke, the muscles may become limp and feel heavy (flaccid or low tone). In the weeks or months after a stroke, the muscles may shorten and tighten, making movement very difficult (spasticity). A stroke can be severe, so immediate treatment is crucial, and early action can reduce brain damage and other complications. Strokes can occur in any age group or sex; however, the risk increases with age. At younger ages, males are most likely to have a stroke, although hormonal changes during pregnancy, childbirth, and menopause, increases the risk of stroke for females.

Anatomy

At the base of the brain, the carotid and vertebrobasilar arteries form a circle of communicating arteries (namely the Circle of Willis). Other arteries such as the anterior cerebral artery (ACA), the middle cerebral artery (MCA) and posterior cerebral artery (PCA), develop and travel around the brain.
Ischemic stroke is caused by deficient blood and oxygen supply to the brain, as a build-up of plaque that causes the vascular chamber to constrict, and form clots (thrombotic stroke). A blood clot or the plaque can also break off and travel to the brain, reducing blood flow (embolic stroke), which causes severe stress and possible cell death (necrosis) that can be accompanied by a loss of neuronal function.
Haemorrhagic stroke is caused by sudden bleeding of blood vessels (accounts for about 10-15% of strokes). Stress in the brain tissue and internal injury causes an artery in or on top of the brain to open (rupture), causing pressure and swelling of the brain, that produces toxic effects in the vascular system, and causes abnormal accumulation of blood within the brain.

Symptoms

• Difficulty with speech and confusion on others speech
• Paralysis or numbness the body, including the face, an arm, or leg- restricting movement due to weakness and numbness
• Abnormally high blood pressure
• Problems with balance and coordination
• Vision loss in one or both eyes
• Severe headache (may be accompanied with vomiting and dizziness)
• Trouble walking

Risk Factors

• High blood pressure (hypertension) and high LDL cholesterol levels
• Diabetes or Obesity
• Family history and genetics
• Smoking and excessive alcohol drinking
• Heart disorders and atrial fibrillation
• Inflammation of blood vessels (vasculitis)

Diagnosis

Most stokes can be diagnoses through a neurological examination, that involves an observation evaluation of the nervous system (assessment of signs and symptoms, and the timing of symptoms). This often examined through completing the ‘standardised NIH Stroke Scale’, that measures neurological function and deficits through a list of questions and physical and mental tests (assessing alertness, communication, and simple movements).
Other assessments for stroke, sometimes includes brain imaging techniques such as CT scans, which are often used to rule out any bleeding in the brain before giving any medication. An MRI is often used to detect any stagnation of water movement through the cells in injured brain tissue. Both imaging techniques are equally as accurate in determining bleeding, however an MRI can provide an earlier diagnosis of ischemic stroke, performed on those without any types of metallic or electronic implants, such as a pacemaker.

Rehabilitation

The process of rehabilitation depends on the symptoms and severity, that could include different specialists such as speech therapy, physiotherapists, psychologists, and occupational therapists. The weakness or paralysis of the body, or limbs, can result in problems with coordination and balance, where the severity of the physical disability will be assessed before creating a treatment plan. The aim is often to relearn simple motor activities such as walking, sitting, standing, and lying down, and will focus on improving muscular strength to overcome any movement disabilities. Rehabilitation could involve:
• Constraint-induced therapy- an unaffected limb is immobilized, causing the person to use the affected limb to regain movement and function
• Electrical stimulation therapy- stimulates the nerves that make the muscles contract, to help regain control over the limb, and reduce pain and spasticity
• Stretching exercises- promotes blood flow and range of motion
• Strength exercises- improving grip and ability to use the affected limb
Early-stage example: holding the weak arm with the string arm and rocking it back and forth.
After gaining strength and mobility: squeezing a ball, using wrist weights, or hand weights to build muscle.
• Practice fine motor skills- (examples: picking up objects, writing and drawing with a pen)
• Injections- targeted therapy acts as nerve blocks in affected muscles, helping with spasticity (Phenol injections) or block the release of nerve chemicals involved in muscles contraction (Botulinum treatments)

If you are suffering from any of the symptoms or have suffered from having a stroke, our health and exercise professionals are happy to support you. Contact us on 0330 043 2501 or email us at info@livewellhealth.co.uk.

Anterior Deltoid Exercises

Posted on February 6, 2024

Anterior Deltoid Exercises

The deltoid muscles, commonly referred to as delts, are a group of three individual muscles located in the shoulder region: the anterior deltoid, lateral deltoid, and posterior deltoid. Together, they form the rounded contour of the shoulder and play a crucial role in various upper body movements.

Anterior Deltoid: The front portion of the deltoid muscle, responsible for flexing the shoulder joint and lifting the arm to the front. Exercises that target the anterior deltoid include shoulder presses, front raises, and chest fly variations.
Lateral Deltoid: The middle portion of the deltoid muscle, responsible for abducting the shoulder joint (lifting the arm to the side) and stabilizing the shoulder during overhead movements. Exercises that target the lateral deltoid include lateral raises, upright rows, and lateral deltoid raises.
Posterior Deltoid: The rear portion of the deltoid muscle, responsible for extending the shoulder joint (moving the arm backward) and assisting in movements like pulling and rowing. Exercises that target the posterior deltoid include rear deltoid flies, reverse fly variations, and face pulls.

Overall, the deltoid muscles are involved in a wide range of shoulder movements, including pushing, pulling, and lifting. Strengthening the deltoids is essential for improving shoulder stability, enhancing posture, and supporting functional movements in everyday life and athletic activities. Proper form and technique are crucial when performing deltoid exercises to prevent injury and maximize muscle engagement.

Strengthening

Overhead Press:
• Stand with feet shoulder-width apart and grasp a barbell with a palms-forward grip.
• Clean the barbell to your shoulders.
• Stand straight and press the barbell overhead until your arms are fully extended.
• Lower the barbell back to your shoulders and repeat.

Front Raises:
• Stand with feet shoulder-width apart and hold a dumbbell in each hand.
• Keep palms facing the floor and raise both arms to the front, until they are parallel to the floor.
• Lower the dumbbells back to the starting position.

Incline Bench Press:
• Lie on an incline bench with feet firmly on the floor.
• Grasp a barbell with a palms-forward grip and lower the barbell to your chest.
• Press the barbell up, extending your arms fully.
• Lower the barbell back to your chest and repeat.

Push Up:
• Get into a plank position with hands placed slightly wider than shoulder-width apart.
• Lower your body until your chest almost touches the ground.
• Push back up to the starting position.

Dip:
• Grasp the bars of a dip station.
• Lower your body by bending your arms until your upper arms are parallel to the floor.
• Push back up to the starting position.

Upright Row:
• Stand with feet shoulder-width apart and hold a barbell with a palms-down grip.
• Keep elbows close to your body and raise the barbell to your chin.
• Lower the barbell back to the starting position.

Battle Ropes:
• Stand with feet shoulder-width apart and hold an end of the battle rope in each hand.
• Move the ropes up and down, alternately, in a whipping motion.
• Repeat for the desired number of repetitions or time.

Stretching

Standing Reverse Shoulder Stretch:
• Stand with your feet shoulder-width apart.
• Hold your right arm straight up, with your elbow bent and your hand behind your head.
• Use your left hand to gently pull your right elbow towards your left ear.
• Hold the stretch for 15-30 seconds, then switch sides.

Assisted Reverse Shoulder Stretch:
• Stand facing a wall and place your hand on it at shoulder height.
• Take a step back with one foot and keep the other foot forward.
• Keep your arm straight and lean forward, feeling a stretch in your shoulder.
• Hold the stretch for 15-30 seconds, then switch sides.

Doorway Stretch:
• Stand in a doorway with one hand on each side.
• Step forward with one foot and bend your front knee.
• Keep your back leg straight and hold the stretch for 15-30 seconds.

Lying Chest Stretch:
• Lie on your back on a mat or the floor.
• Hold a towel or resistance band behind your back with both hands, keeping your elbows straight.
• Gently pull the towel or band upward, feeling a stretch in your shoulders.
• Hold the stretch for 15-30 seconds.

If you are suffering from any shoulder pain or weakness, feel free to get in touch with one of our personal trainers and exercise professionals via email info@livewellhealth.co.uk or telephone number 0330 043 2501

Exercises for Knee Pain

Posted on January 25, 2024

Exercises for Knee Pain

Early stage of rehab

Swimming is often recommended for knee pain as it is a low-impact form of exercise that can help improve joint range of motion, flexibility, and strengthen the muscles around the knee without putting excessive stress on the joint. The buoyancy of the water reduces weight bearing on the knee, allowing for a comfortable and pain-free workout.

Strengthening

Glute Bridge: Laying flat on your back with your knees bent and feet flat on the ground, tighten your glutes and lift your hips towards the ceiling. Hold for a few seconds, then lower back down. Repeat for several repetitions.
Sitting Knee Extension: Sitting in a chair with your legs extended, lift one leg up while keeping the other foot flat on the ground. Hold for a few seconds, then lower back down. Repeat for several repetitions on each leg.
Unweighted Flexion: Stand behind a chair, using the back of the chair for balance. Flex one leg up to about a ninety-degree angle, hold for ten seconds, then go back to starting position. Switch legs and do ten repetitions with each leg.
Heel and Calf Raises: Stand with your feet hip-width apart. Raise up on the balls of your feet, then lower back down. Repeat for several repetitions. To make the exercise more challenging, try doing calf raises on just one foot at a time.

Stretching/ Mobility

Ankle Stretch: Stand facing a wall and place one foot behind the other. Keep your front knee slightly bent and press your heel into the ground. Hold this position for 15 to 30 seconds, then switch to the other foot.
Single Hamstring Stretch: Sit on the ground with one leg straight in front of you and the other leg bent with the foot flat on the ground. Reach forward and hold onto your straight leg, keeping your back straight. Hold this position for 15 to 30 seconds, then switch to the other leg.
IT Band Stretch: Lie on your side with the affected leg on top. Bend the knee of the top leg and use your hand to gently pull it toward your chest. Hold this position for 15 to 30 seconds, then switch sides.
Quadriceps Stretch: Stand facing a wall and place your hand on it for balance. Bend your knee and bring your heel towards your buttock. Hold onto your ankle and hold this position for 15 to 30 seconds, then switch to the other leg.

Progression

Warming up before doing exercises for the knee is important to prevent injury and to improve performance. Warming up increases blood flow to the knee, which can help to reduce stiffness, improve range of motion, and reduce the risk of injury. This can also help to prepare the muscles, tendons, and ligaments for the workout ahead, reducing the risk of strains or tears. Warming up can include simple exercises like walking or light jogging, or dynamic stretching to help increase flexibility and range of motion in the knee.

Strengthening

Squats/Single Leg Squat: Start by standing with your feet shoulder-width apart. Lower your body down as if you are sitting back into a chair, keeping your weight in your heels. Push back up to the starting position. For a single leg squat, lift one foot off the ground and perform the squat on just one leg.
Lunges: Start by standing with your feet hip-width apart. Take a big step forward with your right foot, bending both knees to 90 degrees. Your back knee should come close to the ground, and your front knee should be directly over your ankle. Push back up to the starting position and repeat with the other leg.
Side Leg Raises: Start by lying on your side with your legs extended. Keeping your legs straight, lift your top leg up as high as you can, then lower it back down. Repeat for the desired number of repetitions, then switch sides.
Single Leg Deadlifts: Start by standing on one leg with a slight bend in the knee. Reach forward with your other leg while keeping your back straight. Keep reaching forward until your other leg is parallel to the ground. Push back up to the starting position.
Step Up: Stand in front of a step or bench and place your right foot on the step. Push down through your right foot to lift yourself up onto the step, keeping your left foot off the ground. Step down with your left foot and repeat with the other leg.
Crab Walk with Elastic Band: Start by sitting on the floor with your legs bent and your feet flat on the ground. Loop an elastic band around your legs, just above your knees. Keeping your feet on the ground,

Obvioucly knee pain can come in many forms for many reasons and one size doesn’t fit all. At livewell we like to understand you the person and how this knee pain has happened before designing rehabilitation programes. If you would like to have a consultation with one of our sports therapists or physiotherapists to understand the reasons for your pain and ways in which you can treat your pain, whether through exercise, stretching, massage or any one of the services we offer then please contact us via email or tel on 07939 212 739

Why should you learn how to lift weights?

Posted on January 25, 2024

Why should you learn how to lift weights?

There are many reasons why learning how to lift weights can be beneficial to your overall health and well-being. Here are some of the main reasons:

Strength and muscle development: Lifting weights is one of the best ways to increase your strength and build muscle. Regular strength training can help you increase muscle mass, which can help you burn more calories and improve your overall body composition.
Improved bone density: Resistance training has been shown to help improve bone density, which can be especially important for older adults or individuals at risk for osteoporosis.
Better metabolic health: Strength training can improve your metabolic health by increasing insulin sensitivity and reducing inflammation; This can help reduce your risk of chronic diseases such as type 2 diabetes and heart disease.
Increased functional fitness: Strength training can also help improve your overall fitness and ability to perform everyday tasks such as carrying groceries, climbing stairs, or lifting heavy objects.
Better mental health: Exercise, including lifting weights, has been shown to have a positive impact on mental health by reducing stress, anxiety, and depression symptoms.

Learning to lift weights can help you build strength, improve your body composition, reduce your risk of chronic diseases, and enhance your mental well-being.

If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including weight lifting into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

Exercises to target the glutes?

Posted on January 25, 2024

Exercises to target the glutes?

Here are some exercises that can help strengthen and tone the glutes:

Squats: Stand with your feet shoulder-width apart and lower your body as if sitting in a chair. Keep your knees aligned with your toes and push back up through your heels.
Lunges: Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle. Keep your back knee off the ground and push back up through your front heel. Repeat with the other leg.
Deadlifts: Stand with your feet hip-width apart and hold a barbell or dumbbell in front of your thighs. Hinge at the hips and lower the weight towards the ground, keeping your back flat. Squeeze your glutes to come back up to standing.
Glute bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down and repeat.
Step-ups: Step onto a box or bench with one foot and drive your opposite knee towards your chest. Step back down and repeat with the other leg.

Remember to start with light weights and gradually increase them as you get stronger. It’s also essential to maintain proper form to avoid injury.

If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including glute exercises into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

Exercises to help with lower back pain

Posted on January 25, 2024

Exercises to help with lower back pain

Stretching

Child Pose:

Begin on your hands and knees, with your knees hip-width apart and your feet together.
Lower your hips back towards your heels while stretching your arms out in front of you.
Rest your forehead on the ground and hold the pose for 30-60 seconds, breathing deeply.

Cat/Cow Poses:

Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips.
Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow pose).
Exhale and round your spine towards the ceiling, tucking your chin to your chest and bringing your tailbone towards your knees (Cat pose).
Repeat the sequence several times, moving smoothly between the two poses.

Knee to Chest with Rotation:

Lie flat on your back with your legs extended.
Bend your right knee and bring it towards your chest.
Keep your left leg extended on the ground and hold onto your right knee with both hands.
Rotate your right knee to the left, keeping your right shoulder on the ground.
Repeat on the other side.

Both Knees to Chest:

Lie flat on your back with your legs extended.
Bend both knees and bring them towards your chest.
Hold onto your knees with both hands and breathe deeply, feeling the stretch in your lower back.
Release the pose and repeat several times.

Figure 4 Stretch:

Lie flat on your back with your legs extended.
Bend your right knee and place your ankle on your left knee.
Reach through your legs and hold onto your left thigh.
Pull your left knee towards your chest, feeling the stretch in your right glutes and hip.
Repeat on the other side.

Sitting Spinal Stretch:

Sit on the floor with your legs crossed.
Reach your arms up overhead, interlocking your fingers and stretching your spine.
Keep your back straight and hold the pose for 30-60 seconds, breathing deeply.

Hamstring Stretch with Towel:

Sit on the floor with your legs extended in front of you.
Loop a towel around the sole of your right foot and hold the ends of the towel with both hands.
Keeping your knee straight, lift your right foot towards the ceiling until you feel a stretch in your hamstring.
Hold the stretch for 30-60 seconds, breathing deeply.
Repeat on the other side.

Strengthening

Dead Bug:

Lie flat on your back with your arms extended overhead and legs in the air, bent at a 90-degree angle at the knees.
Lower your left arm and right leg toward the floor at the same time, keeping your lower back pressed into the floor.
Return to the starting position and repeat on the other side, lowering your right arm and left leg.

Bird Dog:

Begin on your hands and knees, keeping your hands directly under your shoulders and your knees under your hips.
Simultaneously extend your right arm and left leg, keeping your back flat and your core engaged.
Hold for a few seconds and then return to the starting position.
Repeat with your left arm and right leg.

Forearm Plank:

Start in a push-up position, but instead of resting on your hands, rest on your forearms.
Keep your body in a straight line from head to heels and engage your core to maintain stability.
Hold for 30-60 seconds, or as long as you can maintain proper form.

Lying Windshield Wipers:

Lie flat on your back with your arms extended out to the sides.
Raise your legs until they are perpendicular to the floor.
Slowly lower your legs to one side, keeping your lower back pressed into the floor.
Bring your legs back to the center and then lower them to the other side.

Slow Mountain Climber:

Start in a push-up position with your hands directly under your shoulders.
Slowly bring your right knee toward your chest, then return to the starting position.
Repeat with your left knee.
Continue alternating knees, keeping your core engaged and your back flat.

Hanging Knee Raises:

Hang from a pull-up bar with your palms facing away from your body.
Engage your core and raise your knees toward your chest.
Lower your legs back down and repeat for the desired number of repetitions.

If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including lower back exercises into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

Why rest isn’t always the best?

Posted on January 25, 2024

Why rest isn’t always the best?

Overview

Most often when attaining a soft tissue injury, the acronym RICE (rest, ice, compression, and elevation) was advised to reduce blood flow to the affected area, and ease symptoms. However, resting an acute injury is becoming less evident, due to risk of re-injury increasing when returning to sport or activity, where tissues exceed their capacity. Instead, optimally loading the injured area to a tolerable degree, through isometric or range of motion exercises, could reduce recovery time and the risk of re-injury.

Resting as a Deconditioning Factor

After attaining an injury, the natural thought is directed towards resting the injured limb, allowing symptoms to ease. However, the reduction in physical activity also decreases the tissue capacity, making the body’s capacity to handle the load of sport or exercise programme difficult. As such, the risk of re-injury increases upon returning to sport. A sensible approach after attaining an acute injury, is to not completely rest after the occurrence, and instead maintain strength and range of motion through light exercises and avoid certain sports or activities that trigger pain. Before returning to sport, adequate time of recovery is essential to avoid exceeding the body’s capacity and risk another injury.

The Cross Over Effect

As for injuries that require rest, such as fractures, training the rest of the body can help overall recovery time and return to sport at a quicker and easier rate. Newer studies have also found a “cross over effect” whereby training the opposing and uninjured limb (contralateral strength training), can increase strength in the injured side, of up to 39%. Essentially, training the healthy side helps reduce muscle atrophy and instead increase strength, making return to sport easier and recovery time quicker.

End Message

Resting is often perceived as a sensible approach and is recommended after an injury. However, strengthening the injured area to what it can tolerate, as soon as possible can speed up recovery, and maintain conditioning of the body, that is important to avoid re-injury occurrence when returning to sport or activity. Newer research has also proposed contralateral strength training (strengthening the uninjured side), to increase strength on the resting side of the body. The key is to not completely rest, and instead maintain strength of the body for a gradual return to full recovery.

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