Category Archives: injury prevention

E is for Epicondylitis

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Introduction Epicondylitis is an overuse injury of the elbow. When the lateral (outside) structures are affected the condition is more commonly known as Tennis Elbow (or lateral epicondylitis) and when medial (inside) structures are affected it is known as Golfer’s Elbow (no prizes for guessing this is medial epicondylitis). What is Epicondylitis and why does it happen? The main difference between medial and lateral epicondylitis is which specific structures around the elbow suffer from overuse, injury or irritation. Lateral – the main area of concern are the extensors muscles of the hand which attach to the lateral epicondyle (a bony … Continue reading →

C is for Carpal Tunnel Syndrome

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What is this condition? Carpal Tunnel Syndrome is a condition where the median nerve (the one which innervates your thumb, first three fingers and half of the fourth finger) is compressed as it passes through the tunnel of bones and soft tissues at the wrist. Swelling around the wrist or flexor tendons can be contributing factors; pressure is placed on the nerve as it passes through the tunnel. Fluid retention during pregnancy or obesity can increase the risk of this condition because the size of the tunnel is reduced, again, putting pressure on the nerve. The other major contributing factor … Continue reading →

B is for Blood

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One of the benefits of sports massage and soft tissue therapy is the normalisation of fluid movement in the body.  Our bodies are made up of soft tissues, bones and fluids including blood and lymph. For the body to work at its best all of these interconnected aspects need to move, flow or glide at their optimum. In the case of blood, it needs to flow around the network of arteries, veins and compartments without being impeded. Normal flow is essential for homeostasis, transportation of oxygen and nutrients and the removal of toxins and metabolic waste products. If blood flow … Continue reading →

A is for Adductors

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An interesting muscle group that doesn’t really get the attention in a lot of massages – and they should. Found on the inside of your upper leg, they are involved mainly in 2 actions, adduction – pulling your leg toward the midline, and also extension – pulling your leg backwards. (not all of them do this, but bear with me as this isn’t meant to be a physiological tour de force, just an introduction). There are 5 adductors, Pectinius, Adductor Brevis, Adductor Longus, Adductor Magnus and Gracilis. They all start on the lower area of the pelvis and attach in … Continue reading →

Pre-Edale Skyline Knee update

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I thought it might be a nice idea to write a quick update on my knee and the way it’s going after my last blog about the overuse injury. After a lot of reading and researching through various books, ebooks, and other such things, it was evident that the issue was not, as most people assume, to do with the knee. As previously mentioned, the knee can’t really do much wrong in and of itself unless you hit it with or against something hard and solid. I certainly did not do that, so the injury had to be a chronic … Continue reading →

Rehab exercises for ankle sprains

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We’ve already written about ankle sprains and how to possibly prevent them through strengthening and proprioceptive training. I recently came across some rehabilitation exercises which can also help. Make sure you are past the acute stage of injury and can fully weight the injured ankle before undertaking these exercises. Do the exercises in bare feet to start with, and on flat, even, ground. Start with stepping in the configurations shown and build up to hopping. Continue with the direction and step configuration for 1-2 minutes on each leg Using the different change of directions places multiple stresses on various structures … Continue reading →