How to avoid injury in 2018.
Happy new year! As we say goodbye to 2017 and welcome 2018, one of the most common things to do is setting yourself some new year goals, targets or resolutions. Whilst this can bring about a positive change, there can also be consequences. Goal setting needs to be specific, measurable, achievable, realistic and time related. They need to be well thought through and intelligent.
I love the fact that people want to achieve something and or perhaps change something they don’t like about their lifestyle. However, generally speaking these goals are very hard to achieve or they are asking for trouble. I would rather see a change of lifestyle rather than trying to stick to something for January, which generally means it is only short term. A perfect example of this is to go from no training at all to wanting to be at the gym 5 times per week, or go out running every night with the hope of running a half marathon shortly.
It’s great that you want to get active, get healthier and lose some excess body fat. However in our injury clinics one of the most common factors that cause injury is a surge in volume to ones training. This is what we class as a spike in loading. Too much of a spike in load/volume is generally not the best thing as our body doesn’t have time to adapt to these new forces. We know there is a relationship between high training loads and injuries. On the other hand, we know that training does have a protective effect against injury, we just need to find the correct balance.
A paper published by TJ Gabbett was the first of its kind to find a ratio that might help predict injury. If you want to read more about the training injury prevention paradox then head on over to the British Journal of Sports Medicine here.
Our advice to you for 2018
By all means, set yourself some goals which you think are going to improve your lifestyle. Just make sure these goals are well thought through and get some feedback from a local expert. For example, if a goal of yours is to complete a half marathon then it would be wise to follow a strength and conditioning programme along side your running to help improve movement and strength. This is why in our free half marathon programme we have included training days that involve stretching, foam roller work and strength work. If you fancy giving this a go, then head of over to the free download page here. The thinking and the planning is done for you.
If you need help and structure with your goals you can book online here.
Hope you have had a lovely Christmas.
The IAC team
Injury Active Clinic opening at JustGym!
We are so excited to announce that we will be opening an injury clinic at Just Gym as of February 2018. This coincides with their new year move to a bigger and better facility in Saffron Walden.
We are always extremely particular in the location of our clinic as it has to be the right fit in order for us to be able to treat and rehabilitate our clients. We have made sure we have full access to the functional area of the gym so that we can carry out our treatment programmes on the gym floor. We are huge believers in getting people back to pain free health by making their rehab as task specific and functional as possible, something you won’t be able to do by just treating from the massage table.
We will be searching long and hard for the right candidate to fit our current team of 3 which has been expanding since Injury Active first opened its doors in Cambridge in 2013. JustGym has been has been open since 2010 and is an extremely popular gym in Saffron Walden. If you want to check out more on their gym and keep updated with the move, you can do so by clicking here. JustGym will be moving into their new home just in time for the new year.
We will of course be keeping you up to date on news of the clinic and its therapist when we know more. If you know of any physiotherapist or sports therapist (graduate) that might be interested in the job then you can forward the link here for application. Our closing date for the job will be January 31st as we hope to open our doors at the beginning of February.
The IAC team.
It’s time for us to hear about the skeletons in your closet!
And it’s a chance for you to get as gruesome as you can!
As sports therapists, we deal with all types of injuries day in and day out. This Halloween, we’d love to be scared with spine-chilling tales about your worst sports injury. Feel free to indulge in gory details of your most gruesome injury!
You will automatically be entered into the draw to win a free session* at one of our sports injury clinics. This can be either at our Cambridge or Bishops Stortford location.
What we require of you to enter the draw is the following:
FACEBOOK– tell us your story by tagging us and share it on your feed
TWITTER – Retweet our post with your story
INSTAGRAM – Share it on your IG with @injuryactive tagged into your post.
We can’t wait to hear all about your injuries!
If you would like us to make you human again then contact us below.
The IAC Team
*T&C apply: Multiple entries allowed. Competition ends 15th November 2017 (at noon GMT). Prize consists of one 30 minute session at an Injury Active Clinic of your choice. Prize to be redeemed before 31st January 2018. No exchange for cash. The winner will be selected and notified before the end of November 2017. Bookings can be made via our online booking system here.
Are you still trying to get into that perfect overhead position? A lot of the time our overhead mobility can be restricted by our movement in our spine or lack of.
It’s not as simple as just stretching one muscle or mobilising one joint. We like to be super task specific, in this case focusing on the overhead position. This can be made even more specific by choosing what overhead position. Your hand position matters and can influence the quality of the movement. For example, an overhead position in the kettlebell swing is different to the overhead position in the squat. We look at this movement and then find ways in which we can make the movement more successful for you. Perhaps in the kettlebell swing, you would benefit from better range from the lateral aspect of your scapula to the angle of your humerus. Or perhaps you would benefit from more motion from your thoracic spine.
We would love to post our most successful strategies but each client is individual. It is therefore difficult to post content for you to work on as each person needs an individualised programme.
If you’d like to find out how to improve this – come and see us at one of our clinics! We will carry out a thorough assessment on your movement pattern in the given specific task and find ways in which we can improve this. Whilst you might be trying to improve your overhead position in the overhead squat, it might not have anything to do with your upper extremity. A lot of the time we find the squat position limits your overhead position.
We have clinics in Cambridge and Bishops Stortford. You can contact us via email firstname.lastname@example.org or book through our online system: https://injury-active-clinic.cliniko.com/bookings#location
Have a great day!