Tag Archives: Rehabilitation

Q is for Quadriceps

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As the name would imply, the quadriceps muscle group has four muscles: rectus femoris, vastus intermedius, vastus medialis and vastus lateralis. These muscles are what we commonly know as our thigh muscles, and are responsible for extending the knee (i.e. straightening the lower leg) – and also providing a braking force when running downhill or stopping suddenly. Rectus femoris also flexes the hip – as it attaches to the pelvis (at the anterior inferior iliac spine). Rectus femoris and vastus intermedius are situated down the central portion of your thigh and act on the knee centrally with power when extending … Continue reading →

N is for Nerves

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Nerves are responsible for transmitting information from the various parts of the body (what we feel as sensations, for example heat or pain) to the brain, in order for an appropriate action to occur. For example, if you hold a very hot object there are signals sent towards your brain to warn you of the potential danger. The reaction might be that you’ll retract your hand to prevent it from being burnt. With this type of reaction the signal may not actually reach the brain, instead automatic responses deal with the situation very quickly – the system is designed this … Continue reading →

Marathon training

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As the London and Manchester Marathon places have just been released, there are a number of first time marathon runners (and also more experienced runners) who are about to start training in earnest for the events early next year. For those of you who are planning on running a marathon, read on! We have worked with many marathon runners in the past and all have benefited from ensuring their training programmes include regular sports massage. Why is that? Well the simple answer is that regular maintenance massage can help to keep your muscles healthy and injury free, which is of … Continue reading →

F is for Fatigue

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Well, ok, so considering where all the exciting research and information is coming from in the world of bodywork nowadays, I suppose that F really should be for Fascia. There are ridiculously large amounts of stuff out there written about it, and I am also one of those that have been talking about it. However, you can read all about that in my Fascianating Fascia post from a while ago. Yes, there is more to say about it, and yes there is more to know, however, muscle fatigue, and more importantly WHY muscles fatigue seems to be something that confuses … Continue reading →

High Peak Marathon induced knee pain

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Since finishing the High Peak Marathon a couple of weeks ago, I (Tim) have been having issues with my knees. Actually, let me clarify that, I have been having an issue with my left knee. The right one is fine and dandy, I could hop about on that all day not really be all that bothered. It’s the left one that is causing the issues. I could be a classic runner/lifter/cyclist and just ignore the pain, think, oh, it’ll get better over time, I’ll just ignore it and train through it. But I’m not that kind of person, and I’ve … 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 →