Therapeutic Massage Clinic
Resources - a set of helpful documents for various scenarios
Delayed Onset Muscle Soreness (DOMS)
DOMS begins the morning after the day before! When you change or increase your exercise routine in any way there is a phenomenon known as DOMS that sets in as the soft tissues adjust to the increase in muscle tone. It usually appears 24-48 hours after exercise or can be the result of a fall or trauma pushing the tissues out of their normal range. It leaves us feeling sore and stiff and often with reduced mobility in the short term but will usually subside after a few days. There are things you can do to minimise or help avoid it to continue enjoying your exercise safe.
DOMS- information sheet
Frozen shoulder
Technically known as adhesive capsulitis, a frozen shoulder is a painful inflammatory condition limiting shoulder mobility. It is caused by adhesions in the joint capsule which prevent smooth movement and cause pain. It can be caused by trauma, long term inactivity, complications from tension in the neck and shoulders or from overuse of the arm and is best treated quickly. Ideally, treatment works best if the shoulder can be treated in the freezing stage rather than the frozen stage.
Frozen Shoulder - information sheet
Golfer’s elbow
Technically known as medial epicondylitis, golfer’s elbow causes pain on the inside of the elbow joint and can refer into the forearm and wrist. It is generally caused by overuse but can also be caused by trauma to the area. Golfer’s elbow causes inflammation of the soft tissues, particularly tendons, around the inner part of the elbow causing pain and restricted movement. Golfer’s elbow is not necessarily caused by golf but any activity that regularly puts pressure on the medial tendons.
Golfer's Elbow - information sheet
Hot and Cold Therapy
There is often confusion over when to apply cold and when to apply heat to a soft tissue injury. The basic rule is cold in the first 24-48 hours then heat afterwards. Put another way cold in the acute stages and heat for chronic conditions. HOWEVER, nothing is ever that simple when it comes to our soft tissues and how they react to changes.
Hot and Cold Therapy - information sheet
Muscle spasm
A muscle spasm is classed as a sudden involuntary muscle contraction, often referred to as cramp. The main difference between the two is that cramp is usually a short-term pain, whereas a spasm can last for some time or return in cycles. This information is intended for muscle spasm or cramping due to over activity, a sudden burst of activity or from inactive pressure on the tissues such as sitting in a constant position for too long
Muscle Spasm - information sheet
Muscular tension
Muscle tension can develop from overuse of certain muscle groups. It is very common among office workers who can spend around 8 hours a day at a desk using their postural muscles continuously. There are things you can do to limit this stillness but often the job takes over and the work needs to be done. If this is the case regular soft tissue massage can be enough to release and prevent pain and stiffness in these muscles.
Muscle Tension - information sheet
Plantarfasciitis
The plantar fascia is a tough band of fibre on the sole of the foot running from its attachment at the heel bone (calcaneous) under the arch to the toes. Small tears in the fascia cause plantarfasciitis which is a painful inflammatory condition causing pain in the heel and arch when walking and weight bearing. It is often worse first thing in the morning and generally improves once the foot is warmed up. It is caused by various factors commonly too much time on your feet, overuse, unsupportive footwear and obesity. It can often be helped by self-care, but it is important to obtain a professional diagnosis so you can be certain there is no other injury, fracture or arthritic condition before beginning the self-help exercises.
Plantarfasciitis - information sheet
PRICE: Protection, Rest, Ice, Compression, Elevation
The watchword of every fitness coach when an injury occurs and one of the first things you learn when dealing with injuries. Modern techniques have replaced some of this advice, but it still stands whilst treating someone who has just suffered a soft tissue injury - whether on the rugby field or in the supermarket.
PRICE - information sheet
Sciatic Pain
Sciatica can have a variety of causes and it is always important to have a proper medical diagnosis before embarking on any treatment program. However, there are some simple techniques you can use at home to relieve the painful symptoms.
Sciatica - information sheet
Sprain or Strain
Generally caused by a fall or other trauma, a sprain is damage to the ligaments holding a joint together, and a strain is damage to the tendons attaching the muscles to the joint to allow movement. They can be the result of overtraining, lifting too heavy a weight or instability in the joint causing weakness. They are easily recognisable as they generally bring pain, heat and swelling. Sprains and strains are often confused with each other, but the treatment is much the same - although the outcome and length of recovery can vary.
Sprain or Strain - information sheet
Tennis elbow
Technically known as lateral epicondylitis, tennis elbow causes pain on the outside of the elbow joint and can refer into the forearm and wrist. It is generally caused by overuse but can be caused by trauma to the area. Tennis elbow causes inflammation of the soft tissues, particularly tendons, around the outer part of the elbow which causes pain and restricts movement.
Tennis Elbow - information sheet
Whiplash
Whiplash is caused by a sudden jerking movement of the head resulting in a neck injury. Whiplash often appears in the aftermath of an accident rather than instantly, but can be recognised by pain and stiffness in the neck which makes moving the head difficult.
Whiplash - information sheet
