If you suffer an injury, please follow this advice.
IMMEDIATELY AFTER INJURY AND FOR 3 - 5 DAYS AFTERWARDS.
PROTECT The injured tissue from undue stress that may disrupt the healing process.
REST Avoiding any unnecessary increase in blood flow.
ICE The ice helps constrict the blood vessels, thereby limiting bleeding.
COMPRESSION Simple off-the-shelf compression bandage such as tubigrip are adequate.
ELEVATION Helps limit bleeding.
* Ice packs must never be placed directly on the skin *
When following PRICE it is also important to avoid HARM, hence the saying "Give PRICE and avoid HARM.
AVOID.
* HEAT
*ALCOHOL
* RUNNING
* MASSAGE
ONCE YOU HAVE FOLLOWED THIS ADVICE RING GEORGE ON 01227 366648 FOR A QUICK APPOINTMENT AT A TIME TO SUIT YOU.
You should alway's warm up and train down after every training session or compitition.
AIMS OF "WARM-UP" ARE To prepare the cardio-vascular and respiratory systems for the coming activity by progressive activity.To prepare psychologically for the coming activity. To increase the core temperature of the body. To stimulate reflex activity related to balance and co-ordination. To achieve full joint mobility. To achieve full soft tissue extensibility.
A good warm up should take 20-25 minutes plus and should consist of 3 phases.
STAGE 2 : Second pulse raiser and purposeful, longer stretching. (5-10 minutes).
STAGE 3 : Activity increase to working level. Full hold stretches and sport specific activities. (10- 15 minutes).
AIMS OF STAGE 1 : Are to raise the pulse and body temperature prior to early stretching exercises - "easy" stretching.
This is achieved by performing light activities such as - jogging, arm swinging, shoulder rolling etc, all in a straight line, at a slow and controlled pace. At the end of this stage some easy stretches for the major muscle groups ( back, hamstrings, quads, adductors, calfs ) held for just 5-6 seconds.
AIMS OF STAGE 2 : Are to further increase heart rate through higher intensity activities. To achieve full joint mobility and soft tissue extensibility.
This is achieve by faster jogging, followed by striding out, high knee running, heel flicks to buttocks etc. At the end of this stage more longer stretching, done with purpose. This is achieve by taking the joints and muscles slowly through a full range motion with a hold of 30 seconds at the point of stretch (minimal discomfort.)
AIMS OF STAGE 3 : Are to increase heart rate to final working level. To carry out specific functional activities for your sport.
This is achieved by (according to your sport ), striding out, sprinting over varying distances, changes of pace and direction. Functional activities - depending on your sport these could involve - running backwards and turning, jumping and landing, sprinting, hurdling, in fact what ever your sport involves. Stretch all 5 major muscle groups plus the ones you think may be used in your activity with a full stretch, 30 seconds with purpose and repeat.
IMPORTANT FACTORS IN RELATION TO SPORTS INJURIES.
Age affects the strength and resiliance of the tissues. Muscular strenght begins to decline at the age of 30 to 40 years, while elasticity in tendons and ligaments decreases from the age of 30 and the strength of bone after the age of 50. Physical achievement reaches its peak between the ages of 20 to 40.
Personal characteristicsSuch as temperament and maturity may affect the sportsperson's tendency to take or to avoid risks
Experience is important. Beginners often suffer more injuries than experienced sportsmen.
Level of training is significant since injuries occur more often at the beginning of a sports season and towards the end of compitition and are caused by inadequate basic fitness. Too much training, on the other hand, may cause injuries as a result of overuse.
Technique Is of the greatest importance. Faulty technique can contribute to overuse syndromes and cause traumatic injuries.
Intensive competition and training programmes which do not allow a sufficient recovery period after maximum effort increase the risk of injury.
Health problems for example, infections and flu-like illnesses, increase the risk of complications such as inflammation of the cardiac muscle. No sportsperson should participate in training or competition until their temperature has returned to normal after an illness.
A balanced and nutritious diet Including adequate fluids, is a prerequisite for sporting activities.
General measures including sufficient rest and sleep, avoiding alcohol, avoiding faulty equipment, wearing the right protective clothing for your sport, checking that sporting facilities are suitable ( for example lighting may affect the judgement of distances, the perception of colours etc ) and unsuitable weather conditions.
TELL A FRIEND
DRUGS.
UNDERSTANDING DRUGS AND THEIR EFFECTS.
COCAINE - COKE, CHARLIE, C, WHITE, SNOW, TOOT.
Effects: Users feel alert and confident.
Risks: Fatique and depression, heart problems, convulsions. Mixing with other stimulants can cause serious heart strain. Risk of physical and pshychological dependence.
Effects: Intense hit. Users feel alive, exhilarated, confident and wide awake. It kills all feelings of pain, tiredness and hunger.
Risks: Hallucinations, mood swings, paranoia, convulsions and respiratory arrest. Due to the need for more, some people get aggressive or violent. Risk of hepatitis C if sharing a crack pipe. Can cause physical and pshychological dependance.
ECTASY - E, XTC, PILLS, BROWNIES, DISCO BISCUITS.
Effects: User feels alert, alive, in tune with their surroundings.
Risks: Depression, overheating (especially if clubbing), dehydration and kidney problems. In most ecstasy related deaths, alcohol use is also involved.
HEROIN - BROWN, SKAG, H, HORSE, GEAR, SMACK.
Effects: User feels warm, relaxed and drowsy.
Risks: Overdose, coma, death, transmission of HIV/AIDS and hepatitis via shared needles. Using with other depressants such as alcohol can be fatal. Can cause physical and psychological dependence.
Risks: Fatique, depression, panic attacks, hallucinations, heart strain. Places an even greater stain on the heart and kidneys if used with ecstasy. Can lead th mental health problems and dependence.
All drugs carry risks. The following are risks involved in using any illegal drug: ---
The user can never be sure of exacly what they are taking.
What is bought is unlikely to be pure, and you won't know what it has been mixed with.
Not knowing the strenth of what has been bought could lead to accidental overdose.
You can't be sure what effect a drug will have, even if you have taken it before.
It is often very dangerous to mix differant drugs, and this includes taking a drug and drinking alcohol.
If needles, syringes or other injecting equipment are shared there is a serious risk of dangerous infections being spread such as HIV and hepatitis B or C. Injecting can also damage veins.
Until recently George Johnson was the first team physiotherapist for Gillingham Football Club (a professional Football Club in the English Football League) and the England Hardball Hockey Team. He is a member of the Chartered Society of Physiotherapy as well as The Association of Chartered Physiotherapist in Sports Medicine, The World Federation of Athletic Therapist and Trainers, World Federation of Sports Physiotherapist, Society of Sports Therapy, member of the Physiotherapy Pain Association, member of the Independent Professional Therapists International. Is a UK Athletics recommended practioner and is Registered with the Health Professions Council. He has strong ties with a number of local sports clubs and is a supporter of FANS ( Free Admission for National Sportspeople). Among his clients, past and present, are international athletes, footballers, boxers, professional squash players, golfers, tennis players and many more people, from all sports, of all ages and all walks of life. PHONE GEORGE NOW ON 01227 366648 OR 07742716379 For a quick appointment at a time to suit you, or simply send him an email.
