Blog - Lucas Massage Therapy

03

Apr

Wrist sprain

Wrist sprain

Wrist sprains injury to the ligaments of the wrist. Such sprains are a common occurrence when the hand is extended to break a fall. Ligaments are necessary for stabilisation of the hand and control of motion. Wrist sprains vary from moderate to severe, with the latter involving complete tearing of the ligaments and instability of the associated joint. The injury is common in athletes engaged in football, basketball, skiing, snowboarding , rollerblading and a variety of other sports in which the hands are vulnerable .

 The eight carpal bones of the wrist are connected via complex ligaments – fibrous bands of connective tissue. Ligaments also connect the bones of the wrist with the radius and ulna and the metacarpal bones of the hand. The smooth coordination of these bones required for fine hand movement is impaired when one or more ligaments are injured.

Cause of injury

Engaging in sports where falls are common: in-line skating , snowboarding , cycling, soccer, football, baseball and volleyball. Lack of protective equipment, including wrist guards. Muscle weakness or atrophy.

Signs and symptoms

Pain with movement of the wrist. Burning or tingling feeling at the wrist. Bruising or discolouration of the skin.

Complications if left unattended

Moderate to severe wrist sprains left untreated can lead to ongoing deficit of movement and strength in the wrist as well as developing arthritis at the region of the injury.

Immediate treatment

RICER regimen immediately following injury. Immobilization of injured wrist to restrict movement.

Rehabilitation and prevention

Flexibility and range of motion exercises may be encouraged by a physical therapist, following initial recovery of the ligament. Should the ligament be torn completely, or if fracture accompanies the sprain, surgery may be required. Use of protective guards for wrists and concentration on balance during sport may help to avoid this injury.

Long-term prognosis

Most wrist sprains undergo full recovery given proper initial care and necessary healing time.

 

 

 

22

Feb

Lower back pain treatment Watford

Sudden, irregular motion, repetitive stress or excessive load on the ligaments associated with the spine can cause a sprain or tearing of the ligaments. The resulting injury, which affects athletes in a broad variety of sports, produces pain and varying degrees of immobility.

Cause of injury

Lifting beyond normal capacity. Sudden torsion of the spine, including a fall during skiing or other sport. Unprepared movement involving the back.

Signs and symptoms

Pain and stiffness. Difficulty bending over and pain when straightening the back. Tenderness and inflammation.

Complications if left unattended

A sprain to the ligaments will generally force the athlete to rest the injury and allow healing time due to pain and stiffness precluding normal activity. Should activity be continued before adequate healing, further tearing of the ligaments and lasting ligament injury may result. A mild ligament sprain can become acutely painful and incapacitating if ignored.

Immediate treatment

RICER regimen immediately following injury. Non-steroidal anti-inflammatory drugs (NSAIDs).

Rehabilitation and prevention

In the case of mild to moderate ligament sprain, a few days rest should allow a return to most non-athletic daily activity. This should be undertaken to re-establish flexibility in the spine and avoid atrophy. Strengthening exercises for the back should not be undertaken until full recovery. Warm-ups and stretching prior to sports, good posture and attention to proper technique can help avoid this injury.

Long-term prognosis

Less than 5% of back injuries require surgery, and surgery is rarely warranted for ligament sprain, although 6-8 weeks of recovery are often required, sometimes longer, should the sprain be serious. Failure to allow complete healing will increase the risk of re-injury.

Do you have pain in your lower back?

 

Ever had a back massage? If you are one of the millions of back pain sufferers, you might want to consider sports & remedial massage to help relieve your pain. Here are benefits of massage.

 

BENEFITS OF SPORTS AND DEEP TISSUE MASSAGE

There are many applications and benefits to Sports and Deep Tissue massage. It can be used for:

  • stripping out tight muscles
  • loosening restricted joins
  • warming up and stimulating the body before a competition
  • improving recovery between training and competition
  • restoring energy when fatigued
  • treating strained muscles and strained ligaments
  • helping to keep minor injury from becoming a more serious problem
  • breaking up adhesions
  • releasing tight connective tissues
  • improving lymphatic circulation
  • increasing blood circulation
  • reducing swelling
  • toning muscles
  • muscle balancing
  • treating postural deviations
  • relieving pain
  • deactivating trigger points
  • treating orthopaedic and arthritic conditions
  • enhancing body awareness
  • reducing stress and anxiety
  • providing psychological boost
  • helping to keep the athlete in peak condition
  • improving performance generally
  • injury prevention
  • general relaxation
  • increasing well-being

 

book your appointment on-line today

 

29

Jan

Classification of Injuries

Classification of Injuries

Injuries can be trivial or more serious, and they can be classified in a variety of ways. Injuries can be described as being intrinsic or extrinsic. They can also be classified according to the type of tissue that is injured. Soft, hard and special tissue injuries. They can be classified according to the type of insult inflicted upon the tissues, that is direct or indirect, such as with the direct impact of a hard tackle, or the indirect forces exerted during the overloading of a hamstring muscle in an explosive sprint. Injuries can be from one traumatic incident or as a result of overuse (repetitive stress). Injuries are usually described in relation to their stage of healing, i.e. acute, sub-acute or chronic. More simply, injuries are described as being mild, moderate or severe. Furthermore, injuries are described as being regional (i.e. pertaining to a particular body region, for example, rotator cuff tendonitis is a shoulder injury), sport-related (i.e. injuries common to a particular sport, such as knee cartilage injuries in football ) and age-related (for example, Osgood-Schlatter’sndises, which is an injury problem affecting the insertion site of the patellar tendon at the tibial tuberosity in growing children, particularly boys, who play a lot of football).

Some sports and activity-related problems are perhaps not best categorised as being injuries, such as overtraining syndrome, but they are still problems none the less. These also include such conditions as cramp or stitch. 

Direct injury

These are extrinsic injuries, usually involving a forceful impact with an opponent or implement (such as a hockey stick or ball). Often produces a contusion, but haematoma, nerve damage, dislocation, sprain, strain, fracture or open wound are all possible.

Indirect injury

These are intrinsic injuries, resulting from excessive forces generated within. Commonly, it is the major muscles that span two joints, such as the hamstrings, quadriceps and gastrocnemius, that are strained during explosive activity. Ligament sprains and meniscus tears can also result from unaccustomed, ill-prepared or excessive movements.

Acute injury

This classification of injury is defined by the early onset and short duration of the particular signs and symptoms following the trauma. The injury could involve any one or more of the body’s tissues. Typically, the athlete is aware of how the injury occurred, and with acute sporting injury the common signs and symptoms can include immediate pain, tenderness, swelling, contour deformity or bleeding. An injury is normally described as being acute until the initial signs of inflammation have reduced, and the healing process has begun, which is normally after 48 to 72 hours.

Sub-acute injury

Sometimes referred to as post-acute injury, this classification is more related to the time-scale of repair, and typically, a sub-acute injury is the state of injury two to three days or a week after initial trauma. Obviously, the severity of the injury and the acute treatment provided affect the rate of healing and the quality of repair, but the sub-acute injury is where the inflammation has begun to reduce, and where there are gradual improvements in symptoms and function. The rehabilitation process begins here.

Chronic injury

These injuries usually have a gradual onset, resulting most commonly from repetitive minor insults, the cumulative effects often being the cause of a long-standing problem. Chronic problems often develop when motor injuries are poorly managed. Unfortunately, with more severe injuries, whether from one traumatic incident or from overuse, the athlete is often left with a chronic problem. Chronic problems usually demand management adaptations to normal daily activities.

 

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How to prevent injury?

 

12

Jan

Elbow fracture

An elbow fracture is a break involving any of the three arm bones that work together to form the elbow joint. Such fractures may occur as the result of a blunt force striking the elbow during athletics or from a fall onto the elbow. The injury is common to many sports, particularly contact sports such as football. Fractures may be classified as distal humeral fractures, radial fractures and ulnar fractures. Fractures of the radial head are the most common.

Cause of injury

Falling directly onto the elbow. Direct trauma to the elbow. Severe torsion of the elbow beyond its normal range of motion.

Signs and symptoms

Swelling and pain in the region of the elbow. Deformity of the elbow due to bone fracture. Loss of arm mobility.

Complications if left unattended 

Without treatment, fractured bones of the elbow can fail to heal properly, and at times fuse in misalignment. This can lead to long term deficit in range of motion and strength, increased vulnerability to re-injury and deformity of the joint.

Immediate treatment 

Apply ice immediately to the swollen area. Immobilize the arm in a splint or sling before seeking emergency help.

Rehabilitation and prevention 

Elbow fractures occur from sudden, accidental trauma and are often difficult to prevent. Avoiding athletics at periods of extreme fatigue and protection of the elbow with padding during athletics are both prudent.

Additionally, consuming calcium and performing bone strengthening exercises  may help avoid fractures.

Long-term prognosis

Long-term prospects for elbow fractures vary depending on the nature and severity of the fracture as well as the age and medical history of the injured athlete. Infections, stiffening of the elbow joint, arthritis, non-union or malunion of bone are possible. In the case of less severe elbow fractures, full recovery may be expected , though the healing process often requires several months.

27

Dec

Ankle fracture

Due to the ankle’s involvement in all running and jumping activities it is very susceptible to injury. The majority of athletes have experienced at least a minor sprain  of the  ankle. Ankle fractures are less common  but are nonetheless more common than other fractures. Running or jumping on uneven or changing surfaces can lead to ankle fractures. High-impact sports such as football and rugby, where the possibility of forceful twisting of the ankle may occur, also have a high incidence of ankle fractures.

In an ankle fracture, any or all of the bones and ligaments may become involved. Ankle fractures  most commonly involve the ends of the tibia or fibula, or both, with some ligament stretching and tearing present was well.

Cause of injury

Forceful twisting or rolling of the ankle can cause the ends of the bones to fracture. Forceful impact to the medial or lateral side of the ankle while the foot is planted.

Signs and symptoms

Painful to touch. Swelling and discolouration. Inability to weightbear. Deformity may be present in the joint.

Complications if left unattended

An  ankle fracture that is left unattended can result in incorrect or incomplete healing of the bones. Continued walking or running on the injured ankle could result in further damage to the ligaments, blood vessels and nerves that pass through the joint.

Immediate treatment

Stop the activity. Immobilize the joint and apply ice. Seek medical attention.

Rehabilitation and prevention

While the ankle is immobilised it is important to keep conditioning levels up by using upper body exercises and weight training. When cleared for activity with the ankle, strengthening and stretching of the muscles of the lower leg is essential for a speedy recovery. An ankle brace may be needed for support during the initial return to activity. Stronger calf and anterior compartment muscles help support the ankle and prevent or lessen the incidence of injuries. Avoid running and jumping on uneven surfaces as much as possible.

Long-term prognosis

Although people who have fractured their ankle tend to have a slightly higher rate of re-injury, proper strengthening and rehabilitation usually lead to a full recovery. Compound fractures or fractures resulting in bony misalignment may require surgical pinning to hold the bone in place while it heals.

 

11

Dec

Meniscus Tear

Tearing of the menisci can occur with forceful twisting of the knee or may accompany other injuries such as ligament sprains. An ‘unhappy triad’ is when a blow to the lateral side of the knee causes tearing of the medial collateral ligament, the anterior cruciate ligament and the menisci. This is often seen in sports that require a planting of the foot to quickly change direction. The medial meniscus is injured much more frequently than the lateral meniscus, mainly due to it being more securely attached to the tibia and, therefore, less mobile.

Cause of injury

Forceful twisting of the knee joint, most commonly seen when the knee is also bent. May accompany ligament strains as well.

Signs and symptoms

Pain in the knee joint. Swelling. Catching or locking in the joint.

Complications if left unattended

A meniscal tear can cause premature wear on the cartilage at the ends of the bones and under the patella. This can lead to arthritic conditions and a fluid build-up in the knee joint. Loose pieces of cartilage and jagged edges of a damaged meniscus and can cause catching and locking.

Immediate treatment

RICER. Anti-inflammatory medication.

Rehabilitation and prevention

When recovering from a meniscal tear it is important to strengthen the muscles surrounding the knee to prevent the injury from happening again. Strong quadriceps and hamstring again. Strong quadriceps and hamstrings help support the knee and prevent the twisting that might cause a tear. The muscles should be stretched regularly  as well since tight muscles can also cause problems in the knee. After surgical repair of a meniscus tear weight bearing should be encouraged as tolerable, but as with any restart of activity should be done gradually.

Long-term prognosis

A tear to a meniscus usually requires arthroscopic surgery to repair. The surgery requires removal of the torn edges of the meniscus but leaves the main body of the meniscus intact. Therefore, most meniscus tears heal fully with no long-term limitations.

 

 

 

23

Nov

Back Pain & Bulging Disc

Back Pain & Bulging Disc

A Bulging disc is one that has extended outward beyond its normal boundary due to various forms of degeneration. Should the disc impinge on the ligaments connecting the vertebrae or on nerves of the spine, pain results. A bulging disc may also result when the nucleus pulpous pushes outward. Disc bulges may be asymptomatic, only appearing on a magnetic resonance imaging (MRI) scan.

Cause of injury

Age-related wear and degeneration. Stretching of ligaments connecting vertebrae. Successive strains from improper weight training.

Signs and symptoms

Back pain radiating to the legs (lumbar discs). Back pain radiating to the shoulders (cervical discs). Numbness, tingling or pain in the buttocks, back, upper or lower limb.

Complications if left unattended 

A bulging disc may not cause symptoms and may not be diagnosed without a medical scan. As a disc bulges more over time, however, it may begin to impinge on nerves and cause pain. Sudden stress to the discs, as during abrupt movements or weightlifting, can cause rupture or herniation of the disc, a more painful condition requiring rest and rehabilitation.

Immediate treatment

Cessation of activity stressing the spinal discs. Rest and alternating ice and heat to reduce inflammation and pain.

Rehabilitation and prevention

Bulging disc often occur as a natural consequence of the ageing process, though in some cases they are a precursor to disc herniation or rupture. Bulging disc are an example of contained injury while herniated disc are considered injury while herniated discs are considered unconfined. Minimizing undue stress on the back may help avoid this injury.

Long-term prognosis

More severely bulging disc may in time rupture, causing the inner material to extrude into the spinal canal. In less severe cases, rest and ice are generally sufficient to restore pain free mobility to the athlete.

The good news is that sports & remedial massage can be very beneficial in treating bulging or herniated disc symptoms.  The type of remedial massage treatment will depend on the severity of the disc issue. In summary, the benefits of remedial massage for the treatment of herniated discs are:

  • decrease in pain and muscle spasms;
  • increased range of motion of the joints; and
  • the prevention of ongoing disc degeneration by restoring normal pelvic and spinal alignment.

 

 

 

11

Nov

Muscle spasms and cramps

Muscle spasms and cramps occur when a skeletal muscle contracts involuntary and does not relax immediately. Spasms are muscle contractions that result in decreased movement at the related joint and can last for weeks.  Spasms and cramps are caused by ischemia (decreased oxygen), muscle splinting after an injury, and low levels of calcium and magnesium in the blood.

In the subacute and chronic stages of a muscle spasms, massage is indicated because it can decrease pain and hypertonicity as well as increase circulation, resulting in more oxygen and nutrients delivered to and removal of waste from the area. This helps break the pain-spasm cycle. Sometimes spasms are referred to as muscle guarding or splinting. In this phenomenon, the body responds to pain by holding a muscle contraction to minimise movement in an attempt to protect an area from further injury.

As part of the body’s own healing mechanism, splinting serves an important purpose, and if the muscles that are acting as splints are relaxed, further injury could result. Treatment for spasms is commonly used with or without a professional diagnosis or prescription and may include heat packs, ice packs, analgesics, muscle relaxants, self-massage, and nutritional supplements such as calcium, magnesium, and potassium.

01

Nov

Massage therapy near me

Are you looking for a local massage therapist and your local massage place?

My name is Lucas Hovorka BTEC/Edexcel (Dip.) NLSSM (Dip.). I am a sports massage therapist with seven years of experience based in Watford. I offer a variety of treatments suitable for amateur and professional sports people, office workers, musicians, dancers… I believe sports and deep-tissue massage is critical to helping clients overcome problems caused by muscle tension, injury stress, bad posture and over training.

Specialist Treatments

Qualifications

  • Level 4 BTEC Diploma in Sport and Remedial Massage Therapy, NLSSM
  • Seated chair massage (NLSSM CPD Course)
  • Pregnancy and postnatal massage (NLSSM CPD Course)
  • ITC First Aid for Sport

Affiliations

  • SMA – Level 4 Member of the Sport Massage Association
  • Balens – Full practitioner insurance

Experience

Sports massage therapist at Lucas Massage Therapy from September 2010 – Present

• Provide sports & remedial and deep tissue massage therapy focused on client’s needs and goals. Therapy plan is  customized to client’s injuries and complaints following complete assessment and interview.
• Prescribe clients with exercise plans, best advice and  home care based on customized treatment plan.

Sports massage therapist at Pump Gyms, Body Works Therapeutic at Fitness First, GOA – Great Outdoor Adventurers, Pressure Point, Back to Health Wellness Centre.

Skills & Endorsements

Stretching, Rehabilitation, Neuromuscular, Sports injuries, Trigger Point Therapy, Exercise Prescription, Gait Analysis, Posture, Home Care, Pathology, Compression, Friction, Effleurage, Petrissage, Vibration, MET-Muscle Energy Technigues, PIR – Post Isometric Contraction, STR – Soft Tissue Release, Trigger Point, Neuromuscular Technigue, Posture Assessment, Anatomy & Physiology,  Functional Anatomy – ROM

 

Lucas can help you with the following:

Massage therapy near me

Benefits

  • Faster recovery
  • Pain reduction
  • Improved posture
  • Injury prevention
  • Improved circulation
  • Greater flexibility and range of motion
  • Improved performance
  • Reduction of stress
  • Greater energy
  • Have more confidence
  • Functional muscle balance
  • Improved self-awareness

Massage therapy near me

Aftercare

As part of our duty of care to all our clients a consultation is always conducted at the beginning of the first massage appointment. It is important in order to establish the client’s medical history and lifestyle. The therapist discusses posture, exercise, allergies, work pattern and stress indicators. This information helps the therapist to determine the most appropriate course of treatment. It is important to let the therapist know if you have any medical problem such as skin allergies or skin conditions, join problems, any history of heart problems. If you are / may be pregnant or if you have recently had a surgery.

After sports massage and deep-tissue massage, we recommend you do the following:

  • Drink plenty of water
  • Avoid alcohol
  • Eat only a light meal
  • Keep warm

Massage therapy near me

book your appointment on-line today

17

Oct

Golfer’s elbow massage Watford

Golfer’s elbow, also known as medical epicondylitis, is a form of tendinitis similar to tennis elbow. Golfing is one of many sources of the affliction, which can result from any activity leading to overuse of the muscles and tendons of the forearm. While the painful sensation at the elbow is similar to tennis elbow, in the case of golfer’s elbow the pain and inflammation occur at the inside (or medial side) of the joint.

The medial epicondyle is a bony prominence on the inside of the elbow. It is the insertion point for muscles used to bend the wrist downward. Forceful, repetitive bending of the fingers and wrist can lead to small ruptures of the muscle and tendon in this area. While the golfing swing produces a tightening in the flexor muscles and tendons they can lead to medial epicondylitis, other activities can produce the same injury.

 

Golfer’s Elbow massage Watford

Sport’s massage therapy has been shown to be effective in the short and long-term management of Golfer’s Elbow. Aims to achieve a:

  • Reduction of elbow pain.

  • Facilitation of tissue repair.

  • Restoration of normal joint range of motion and function.

  • Restoration of normal muscle length, strength and movement patterns.

  • Normalisation of your upper limb neurodynamics.

  • Normalisation of cervical joint function.

Case of injury

Sudden trauma or blow to the elbow. Repetitive stress to the flexor muscles and tendons of the forearm. Repeated stress placed on the arm during the acceleration phase of the throwing motion. Underlying health issues including neck problems, rheumatism, arthritis or gout.

Signs and symptoms

Tenderness and pain at the medial epicondyle, which worsens when the wrist is flexed. Pain resulting from lifting or grasping objects. Difficulty extending the forearm.

Complications if left unattended 

Golfer’s elbow, while generally alleviated by proper rest, can cause increasing pain and unpleasantness if the stressful activity continues. The condition rarely requires surgery and responds well to proper rehabilitation. Should surgery be required, scar tissue is removed from the elbow where the tendons attach.

Immediate treatment

Avoidance of the elbow. RICER regimen for 48-72 hours following the injury. Use of anti-inflammatory drugs and analgesics.

Rehabilitation and prevention

In the case of golfing, the affliction can be reduced in severity or prevented altogether through attention to proper technique and attention to overuse. Golfer’s elbow is more prevalent early in the golf season, when muscles and tendons are not yet sufficiently conditioned. Rehabilitation generally involves avoiding the painful activity for a period. Use of analgesics for pain and anti-inflammatory drugs help reduce symptoms. After healing, resistive exercises may be undertaken to improve strength.

Long-term prognosis

Those suffering from golfer’s elbow generally make a full recovery without surgery or advanced medical care, provided the injured elbow is afforded proper rest from the stressful activity.