Three Common Tennis Injuries

With Wimbledon in full swing there are a number of injuries that budding tennis player’s complain of, and no I don’t just mean tennis elbow. Muscle strains are a common injury for many a recreational player. Often times players strain the calf muscle. If gets described as feeling a pop in the back of the leg and can be quite painful. The initial management for this injury would be rest, ice, compression and elevation followed by a stretching and strengthening regimen that your physio can prescribe.  This will include some gentle stretching and strengthening exercises for the injured area. You physio may also do some soft tissue massage on your calf and use k-tape to strap it up. It can take anywhere from 4 to 12 weeks to be back on the tennis court depending on the severity of your injury.

 

It seems obvious that playing a racket sport would cause problems with the upper. It’s more common to injure the shoulder than any other joint in the upper body. The shoulder is the most mobile joint in the body and requires exquisite muscular control. Injuries to the rotator cuff tendon are most common. Your physio may describe this as shoulder impingement – where a tendon gets pinched in between the arm bone and top of the shoulder blade.  Your physio will give you specific postural exercises to stretch the pecs and strengthen the lower traps and rhomboids, as well as the rotator cuff muscles themselves. This problem can usually settle down in a few short weeks with the right treatment. However, if it is more of a chronic tendon problem you may be left with some residual shoulder pain.

 

tennis playerThe third most common injury in tennis players is low back pain. Think about the action of a serve – how you have to arch back then leap forward with an overhead effort to hit the ball hard. Think of the rotation that goes through the back with a hard forehand or racing to the net to stoop slide and return the ball. It’s no wonder the back gets injured. It’s more common to pull a muscle in the back or just sprain one of the small joints in the spine. Both od these problems can be quite painful but can settle down quite quickly with the right advice and treatment.

 

Your physio may mobilise the joints in your spine, do some soft tissue release and strap you up with kinesio tape to get you back on the course. Of course it’s always wise to do some core stability exercises to help to keep the core muscles strong and flexible.

 

If you are suffering from a tennis injury book in for a physio assessments and treatment session at Wandsworth Physiotherapy Clinic on Old York Road in Wandsworth Town.

How to Select a Reliable Accountant

In order for your business to run smoothly you need to have many aspects of your business sorted. First you need to have your marketing needs to be in place and then you need to have your core delivery lined up. Finally you need to have some sort of customer service strategy in place. With all of this you need to have your accounts in place so when the tax man comes knocking you have all of your business accounts in place so you can accurately pay your tax.

accountantIn this short post we have some top tips from tax expert and Basingstoke tax accountant, Olesegun Kazim, who has to say. When looking for an accountant make sure that they are a Chartered Accountant – this is the highest seal of approval and means they have been approved by the Association of Certified Chartered Accountants (ACCA). They need to be experienced and have experience of working with small and medium size businesses.

This year in the new budget there have been many changes to tax and employment law that all accountants need to be aware of particularly with regards to earnings threshold and PAYE. Your accountant needs to be aware of all of these changes or you may be paying too much tax.

Once you have all of the marketing, sales and customer delivery aspects of your business sorted then you need to set up your books and accounts and hire a qualified accountant. In this short post we’ve looked at the qualities you need to look for when selecting an accountant and what they need to be on the look out for.

Businesses are springing up left and right and not all of them survive but getting a good quality accountant for your business is going to be a necessity going forward. Don’t take a chance with your company start your research today.

Diet Tips to Assist Weight Loss

weight lossLosing weight has never been easy. You’ll have to find the perfect balance of exercise, diet, and maybe even a few supplements. Mix all of this together with going to work and living life, things can get pretty hectic and pushed to the side. It’s important to stick to your schedule and strive to meet all of your weight loss goals. Below are some weight loss tips that you might find helpful in these trying times. Don’t give up and keep trying. Hopefully, these tips will make the job just a little bit easier.

Start today, but relax.
It’s to get quickly overwhelmed with any diet. A diet feels a lot like sacrifice, which makes us reluctant to stick with the regimen. It also makes it easier to push it off until tomorrow. The best thing you could do is start your diet this very second, but just relax. A diet isn’t going to give you instant results, so there’s no need in changing your entire lifestyle overnight. Start by making small changes and continue to make these changes over the following weeks. Remember to stay relaxed and take it one step at a time. Even celebrities have to take it slowly particularly when people say what brought about that Kim Kardashian weight loss. Eventually, you’ll find yourself on a healthier diet and living an active lifestyle without even recognizing it. The key is to make small, gradual changes that won’t startle your senses.

Stay in control.
It’s surprising how many people aren’t in total control of the foods they eat. When you ignore the foods you put in your mouth you stop being the one in control. You’ll remain constantly in control by always reading the labels and understanding the nutrition information about your meals. You should also know exactly how they are prepared and just how healthy they are. Just because you’re somewhere new doesn’t mean you shouldn’t pay attention to what you eat. You’ve got to keep track of your meals, your calories, and your fats.

Low Back Pain Can Be Debilitating

Many people will certainly experience at the very least one installment of pain in the back in their lifetime. It is among the most common health and wellness disorders that can happen. The discomfort could feel simply like a stab in the lumbar region, a sharp discomfort or just back pain.

 

Sometimes pain in the back can steadily improve by itself after a couple of days or weeks. At other times, it ends up being a lot worse and can last for months. Frequently, back pain to be in the back alone. At various other times, the discomfort can start to travel to the extremities, creating discomfort in both the legs or arms. This discomfort is usually from a nerve that is impinged and can cause various other sensations, such as pins and needles, prickling or muscular tissue pain. 

 

Various health care problems could cause pain in the back. It could be that there is an injury or stress of the muscular tissues that can trigger uncomfortable contractions. Occasionally, however, the trouble could be with the bones, joints or nerves in the lumbar region. Generally, pain in the back will disappear without any special treatment. The pain could be eased by taking anti-inflammatory medication and resting.

 

However it is important not to remain in resting in bed for too long because that simply makes the disorder worse. Pain in the back that does not clear after a couple of days should be referred to a reading physiotherapy doctor. If the discomfort happens unexpectedly after an injury the person ought to seek immediate advice from a health professional. If aswell as the back pain there is bladder or bowel urinary incontinence or leg weakness, the affected individual should consult a doctor right away.

 http://www.onephysiotherapyreading.co.uk/sports-injury-rehabilitation.html

 
low back pain exercisesThere are some significant clinical health conditions that could create severe pain in the back. It is essential to have a medical examination if the pain in the back does not disappear after a couple of weeks of therapy in order to dismiss a lot more major possible sources, consisting of numerous kinds of cancer cells. 

 

There are numerous kinds of therapies that can be utilized for more extreme discomfort. Typically, the preliminary therapy is utilizing cool treatment to help lower the swelling. After the initial first day, this cool treatment could be alternated with warmth to help the kink to cool down. Various other procedures could consist of light extending workoutsand various other treatments like muscular tissue relaxers, chiropractic modifications, massage therapy and bodily treatment.

 

Persistent pain in the back that lasts for a number of months in some cases calls for a lot more in depth therapies. A medical professional could make use of cortisone injections and even think about surgical procedure, depending upon the reason for the back pain. If it is identified that the reason for the back pain is a degenerative disc condition or a herniated disc, this is particularly problematic. There are numerous prospective reasons for back pain. Any individual who experiences chronic back discomfort should make certain their doctor rules out any type of major hidden clinical problems.

 

 

Skincare Made Simple For You

In this article I want to share some of my skincare tips including exfoliation and hydration. Exfoliation is all about the practise of removing dead skin cells from the surface of your skin. You can exfoliate many areas of your body but many people use this technique on their faces.

ExfoliationWhile many people go to the extremes of exfoliating daily you really only need to do it once or twice a week for best results. Simply start your exfoliation by cleansing your face (or other body parts) with your product of choice in norder to remove any residue or debris from the surface of your skin.

Now apply a generous amount of youe exfoliating scrud to the desired areas and rub in using circular style motions. Exfoliating gloves or a pummice are useful in helping remove dead skin cells from the surface of the face. It’s important to remove all of the exfoliator with warm water before patting the cleansed surface dry.

It’s always good to add a moisturiser afterwards which freshens and hydrates the skin leaving it plump and rich. To keep your skin properly hydrated you need to drink enough water throughout your day. Depending on your body size up to 2 litres per day is often plenty.

A diet rich in anti oxidants is very healthy for your skin and leaves it feeling smooth and replenished. Fruits and vegetables are rich in anti oxidants and you can also get them in the form of nutritional supplements.

Our experts at Body Shape Cosmetics will take a thorough look at your skin type before we prescribe a particular cosmetic treatment for you. If you’re interested in finding out more or would like to book a free consultation with one of our aestheticians then go to our website at www.bodyshapecosmetics.co.uk and request a call back from one of our expert team today.

 

What is a Healthy Diet for Sports?

The general public often think that carbohydrate loading is a healthy diet for sport. This is the case if you are taking part in long endurance events, but anyone else who is a regular gym goer or plays team sports it is not necessarily the case.

You need to eat a diet that is tailored to the demands of your training and competition schedule, including eating adequate carbohydrate and protein, proportionately low in healthy fats and balanced in all other nutrients. Careful timing of your meals and snacks around training and competition is also equally important.

 

Guidelines for a healthy balanced diet for sport

 

  • Eat a variety of foods each day
  • Eat regular meals
  • Eat good quality proteins in every meal e.g. meat, fish, cheese, eggs or beans, lentils, pulses or nuts, with main meals.
  • Fruit and vegetables should be a main player in your diet with at least 5 servings a day.
  • Eat potatoes, pasta, rice, bread and breakfast cereals around training and games as these provide carbohydrate for energy.
  • Eat some milk and dairy products
  • Keep well hydrated by drinking plenty of fluid throughout the day.  Drink plenty of water and try to keep sugary and fizzy drinks to a minimum.

 

Carbohydrates, fats and protein are the major macronutrients in food and all provide the body with energy for exercise, although protein is of less importance as an energy source compared with carbohydrate and fat.

 

During low intensity exercise such as going for a brisk walk or your muscles utilise a greater proportion of fat as fuel and a smaller proportion of carbohydrate. The longer you walk the more of each fuel you use. As the exercise intensity increases e.g. from walking to running, your body will rely more upon carbohydrate as a source of fuel as it supplies energy quickly for faster contracting muscles.

 

The preferred fuel source for high intensity exercise is glucose, formed from the breakdown of carbohydrates in your diet. Glucose is stored as glycogen in your liver and muscles where it is readily available as a source of energy for your body. However your muscles are only capable of storing a limited amount of glycogen and during exercise this is used to supply your muscles with energy. As glycogen is burned up, and as stores decrease, both physical and mental fatigue can set in.

 

It is a sensible idea to consume during exercise. You can get carbohydrates in the form of sports drinks or sports gels. During exercise you should aim to consume between 30 and 60 g of carbohydrate per hour along with water.

This article was supplied by Steve Hines, who is a London based sports nutritionist and regularly works with both professional and amateur athletes in his London Sports Nutrition practice. Contact him to book your free consultation.

Lower Body Rehabilitation

In this short article London Sports Physiotherapist, Steve Hines is going to discuss some exercises that can help rehabilitate any lower body injuries you may pick up exercising or playing sports.

Before you train in the gym your physiotherapist should assess your lower body biomechanics and muscle imbalances. These will include:

 

  • Lumbar spine range of movement
  • Pelvic alignment
  • Hip range of movement
  • Lower limb muscle length tension tests

 

The range AND the asymmetry between the heads of the hamstrings and between the left and right sides needs to be considered. The medial hamstring should be 85% of sagittal. A discrepancy between the sagittal and medial hamstrings leaves you at a greater risk of hamstring and groin injury. A tight rectus femoris exposes the hamstrings to injury. Tight hip rotators expose the groin to injury. Decreased ankle ROM is one of the biggest predictors of lower limb injury in sport.

 

It is important you correct any of these imbalances before you undertake a lower body exercise programme or you will be at a higher risk of injury.

 

Flexibility work

 

Prior to exercise always start with fascial release and dynamic stretches. Dynamic stretches do not lead to great gains in flexibility but increase the pliability of the soft tissues without deceasing strength / power potential.

 

Do fascial release, dynamic, PNF and then static stretches if doing a pure flexibility session. Static stretches lead to greater gains in flexibility, but neurologically inhibit muscles – thus not ideal prior to exercise unless you are trying to switch off an overactive muscle.

 

Fascial release

 

Tight fascia inhibits muscle growth

 

Plantar fascia

Prickle ball release the foot

 

ITB and quads

Foam roller 3-4 sweeps on the ITB and also on the junction between the VL and ITB

 

Low back

Release the TLF, the TFL can be up to 3 inches thick.

Low Russian twist 20 reps

 

Stretches

 

Stretch the following muscles before lower limb workouts:

 

  • Gastrocnemius (can statically stretch before a workout)
  • Soleus
  • Hip flexors (can statically stretch before a workout)
  • Hamstrings

 

Steve is a physiotherapist in Balham, London and can be consulted for all sports injuries. Feel free to contact him today.

A Simple Healthy Eating Plan

For those of you on the front line of nutrition and want to cut through all the BS and find a healthy diet that will help you feel great and lose weight then you need to read this article:

 

What should I eat?

 

  • Lots of colourful vegetables and some fruits
  • Healthy lean proteins
  • Healthy fats
  • Fibre rich foods
  • Protein and fats with each meal and snack
  • Organic foods

 

How much should I eat?

 

  • 3 meals a day with snacks if necessary
  • Always breakfast
  • At least 1 serving of blue, red, green, yellow and white vegetables and fruit each day
  • At least 1 serving of nuts or seeds each day
  • At least 2 serving of animal proteins each day

 

When should I eat?

 

  • Always start the day with breakfast within an hour so of waking
  • Eat a meal or snack roughly every 3 hours

 

What else?

 

  • Enjoy your food
  • Eat mindfully and in a relaxed environment
  • Chew you food
  • Share meals with friends and / or family

 

Breakfast

 

Good choices

  • Eggs (scrambled, poached, omelette)
  • Whole grain toast and butter (not margarine)
  • Porridge / muesli with whole milk
  • Fresh fruit and nuts selection
  • Berries and plain yoghurt
  • Cooked breakfast: chicken, salmon, bacon, steak, turkey, tomatoes, mushroom, potatorosti.

Bad choices

  • Nothing
  • Cereals and skimmed milk (Coco pops, Cornflakes, Frosties)
  • White bread toast and jam
  • Juice

Lunch and dinner

 

Focus on:

  • Healthy lean proteins – chicken, steak, salmon etc…
  • Healthy fats like avocado, eggs, olive oil, nuts and seeds, cold water fish
  • Lots of different coloured vegetables
  • Salads
  • Fruits
  • Some gluten free grains such as rice or quinoa
  • Some starch such as sweet potato, potato, or butternut squash

 

Snacks

  • Packets of nuts and seeds
  • Fresh fruits
  • Dried fruits
  • Food bars such as bounce balls, Trek bars and Nakd bars
  • Rice cakes, vegetable crudités and dips such as nut butter or tahini
  • Water and other beverages

The dinner plate

Use the dinner plate concept to plan your meals. Half the plate should be non-starchy vegetables, a quarter of the plate proteins and a quarter could be starchy vegetables (however starchy vegetables are not essential unless you have just finished a hard exercise session).

For more information contact Balham Nutritionist, Steve Hines, who would be happy to advise you.

Exercises to Improve Core Abdominal Strength

Here are 3 great exercises for the lower abdominal region.

ejercicios abdominalesBicycle Crunches
Bicycle crunches are the first on this list and for a good reason: they work! This is an excellent exercise for working the lower abdominal muscles and it doesn’t really require a bicycle. To begin with, you should lie on the floor on your back and face the ceiling. Both of your legs should be bent and your head is then lifted and held in place by the arms. You then bring the right leg closer and closer to your left elbow, which you push forward very slightly to make contact. At the same time, you are straightening out the opposing leg. Once you finish this, just repeat the cycle. Try around 4 reps of 10 – 15 crunches every other day and you will begin to notice a difference after the first month. This is an incredible abdominal exercise for the lower abdominal region. You can add weights to the mixture to increase the efficiency.

Twist and Crunch
The next abdominal exercise on the list is also for the abdominales inferiores and is known as the “Twist and Crunch”. This is probably one of the best abdominal exercises all together and belongs in every workout regimen. Lie down and bend the right leg. The hip is then twisted and the abdominal are used to lift the body while the opposing elbow is turned to make contact with the knee. You then repeat this for 15 repetitions of both legs. You can do this exercise about 4 times a day, every other day as well and it will help make a difference. It’s more difficult to incorporate weights into this exercise and they aren’t needed to receive the benefits.

Double Leg Reverse Crunch
The final abdominal exercise on this list is the “double leg reverse crunch”. It’s much harder to pronounce five times fast than it is to do, yet it’s incredibly efficient when it comes to strengthening core muscles and building the lower abdominal region. Lie flat on the floor and bend both knees as you raise them. Keep both hands down below the hip. You then slowly lower your heels until they are only a few inches above the ground. Then, you raise the knees until they are back at the initial position. Repeat this a few times with both legs and you’ve made a difference.

Get Your Skin to Bounce Back

If you have rapidly lost a lot of weight you may notice a lot of loose skin hanging off your body. Loose skin usually occurs under the area of the arms, stomach and buttock areas. This loose skin after weight loss may be causing you to feel embarrassed about the way your body looks.

skin careThere are a few tactics in the form of medical procedures, nutrition, exercises and creams that you will be able to use on your loose skin after weight loss. Skin is an elastic organ and this is what causes loose skin after rapid weight loss. Other factors that contribute to loose skin include sun exposure, smoking, dehydration and age.

Tip 1 Lose Weight at a Steady Pace

Excessive exercising and crash dieting will make your body lose muscle and fat at a rapid rate. Aim to lose two pounds a week and include weight lifting types of exercises to ensure you don’t lose you lean muscle mass.

Tip 2 Drink Plenty of Water

Staying well hydrated is a crucial in maintenance of the skins elasticity. From the food you eat and the water you drink you should be aiming on getting in two liters a day.

Tip 3 Follow a Nutritional Eating Plan

Foods that are high in protein contain essential elastin and collagen which is what plumps up the skin. You should make sure you are including at least one of the following food types daily: milk, cottage cheese, tofu, legumes, seeds , fish, certain oils and nuts. You can gain the highest potential out of a protein by eating as soon as you finish an exercise plan.

Tip 3 Care for your Skin

Daily exfoliation is a great way to remove the buildup of dead skin, this increases the circulation flow. Bath in hot water with minerals and sea salts to improve the exterior appearance of your skin. Use skin creams that contain hyaluronic acid, vitamin C, E and A which will further increase the elastin and collagen in your skin.

Tip 4 Consider Surgery

Unfortunately, in some cases your skin may not have the ability to regain its normal form. This usually occurs from carrying around a lot of excess weight over a number of years and then rapidly losing the weight.

Your skins elasticity will decrease as you age, however if you eat correctly, stay hydrated and care for your skin. You will be able to avoid the effects of loose skin after weight loss. By keeping your attention on following a nutrition plan that gives your body what it needs and making sure you eat food types that contain elastin and collagen. You will be able to regain your elasticity in no time.

Exercising should include a few days of weight training to make sure you retain your muscle tone, as a loss in muscle tone can lead to very loose skin. Follow these handy tips and you will be looking great in no time.