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Still 107....but it's now
**107 FENCHURCH STREET**
Also at 50 Gresham Street, EC2V 7AY
Phone number for further details: 020 7488 4924

Snow Sports - Glide with Care

  The change in temperature and recent snowfall must mean only one thing, winter has arrived and the snow sports season has
  begun. Whether you are a regular to the slopes or a newcomer, conditioning your body to cope with the forces imparted on
  your body during skiing or snowboarding is essential for reducing the risk of injury. An injury in any form on a winter holiday
  can be frustrating especially if it stops you from skiing or boarding.

  Training should start a minimum of 6 weeks before the holiday to achieve the necessary conditioning your body requires. The
  most important aspects of your training should include working to develop:

Muscle Strength and Endurance – of the core, quadriceps, gluteal, calf and lower back muscles.   Squats, lunges and step-ups work specifically towards strengthening the leg muscles. Flexibility – of the calf, quadriceps, hamstrings muscles and the lower back can reduce the risk of ‘straining’ your muscles due to an inability to lengthen. Balance – specifically practicing the skiing, snowboarding positions and actions on one leg and both legs. Gym balls can be used to further develop balance. Aerobic Fitness – Due to the effect of high altitude on your body aerobic conditioning is a vital component to injury prevention. Using the cross trainer, bike or running works the aerobic and muscular system specific for snow sports. Equipment – check your bindings have the correct D.I.N setting for your ability, weight and the equipment is safe to use.

  Finally, when you are preparing to hit the piste or off-piste on the first day and on every day after, try to ensure that you are both physically and   mentally prepared before heading onto the slopes. A lack of a pre-ski warm up (increasing your heart rate and stretching) and a post-ski warm   down (stretching) routine is one of the main contributors to injury. Spending between 5 to 15 minutes before and after skiing to address tension   in the muscles can really make the difference in enjoying your holiday on the slopes. Tiredness can also significantly contribute to sustaining an   injury. If you are tired stop and rest, or call it a day. For advice on a more specific rehabilitation programme to suit your needs ask your   physiotherapist.

  By Jason Flitter - Specialist Physiotherapist in Snow Sport Injuries
 

Accupuncture in Physiotherapy

A common question is how acupuncture is regarded within our contemporary scientific approach to western medicine. Numerous surveys show that, of all the complementary medical systems, acupuncture enjoys the most credibility within the medical community.

Many physiotherapists use acupuncture as part of their treatment for muscle, joint and nerve pain. Acupuncture may also be used to promote well-being, sleep and to reduce the effects of stress by influencing the autonomic nervous system which regulates involuntary organ functions eg heartbeat, breathing, sweating and circulation.

Acupuncture is a traditional Chinese method of healing which predates 1000BC and since the 1970’s has begun to capture the imagination of the West. There has been a growing body of research aiming to understand the underlying physiological effects and evaluate the effectiveness of this treatment.

Physiotherapists using acupuncture to treat musculoskeletal pain, approach treatment from a ‘Western’ medical perspective. Although the Western medicine approach uses many of the same acupuncture points as the Traditional Chinese system, the points are selected based upon a modern medical understanding of anatomy, physiology and pathology.

Recent advances in the understanding of pain neurophysiology and acupuncture mechanisms provide a scientific evidence base for Western acupuncture. It is thought that acupuncture needles stimulate nerve endings within muscles, which send messages to activate centres within the brain. Subsequently, the brain triggers autonomic, endocrine and immune reactions. The brain also modulates various pain mechanisms, including the release of natural analgesics eg endorphins, enkephalins, serotonin. Acupuncture needles may also be used to stimulate directly into a muscle, in order to release muscular trigger points.

The use of acupuncture within physiotherapy treatment is widespread, and has been found to be clinically beneficial for a range of musculoskeletal conditions. Physiotherapists who use acupuncture have completed specific supplementary training, and are registered to practice as members of the Acupuncture Association of Chartered Physiotherapists (AACP).

By Rebecca Harris

Basketball

Basketball is an exciting, fast paced game that has seen a huge rise in popularity throughout the UK over the last three years.

As physiotherapists, we have also seen a rise in the number of patients we see with a basketball related injury. So we thought it would be useful for any budding basketballers out there to know some of the common injuries seen in basketball, and how to prepare yourself better through specific training.

Common injuries
1. Hamstring and calf strains are two very common muscular injuries sustained playing basketball, due to the explosive nature of the sport (ie sprinting and jumping). As with any other sporting activity an active warm-up is paramount in preventing muscular strains. This might entail a light jog/ride/pre-game shoot around, primarily to warm the core temperature of your muscles and get the blood moving. This would be followed by a light stretching session: calf/hamstring/thigh/shoulders. Note: Stretching down after your play is even more important than your pre-game stretching.

2. Ankle, knee and shoulder joint injuries are also common place on a basketball court. Being a semi-contact sport some injuries are unavoidable, but if you are able to improve attributes like strength, balance and co-ordination the likelihood of joint injuries, and also muscular injuries will be a lot less.

For upper limb strength, try some easy compound exercises like chest press, shoulder press, seated row, or lat pull downs. Some lower limb exercises like squats, leg press or lunges are fantastic for building the necessary strength required for jumping and sprinting.

However, nothing can compare with sport specific training, and with basketball you need to be able to sprint, jump, accelerate and decelerate quickly. So going for a nice easy jog will not specifically be training you for basketball, you would be better doing intermittent sprints, change of direction, and jumping activities.

If you keep yourself strong, flexible and train the ‘specific traits’ required for the game of basketball, your chances of injury reduce, and your chances of being a decent basketballer will increase.

By Anthony Vidis