Elevate Physiotherapy

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Elevate Physiotherapy

Elevate offers physiotherapy and soft tissue therapy treatments to optimise performance

04/11/2020

** COVID-19 GRADUAL RETURN TO TRAINING PROTOCOL **
as developed by the Home Countries Institutes of Sport

With a risk of cardiological, renal , respiratory and haematological complications, a gradual return to training after COVID-19 infection is recommended.

The attached infographic highlights recommended amount of days in each stage, including HR guidance, duration of sessions, activity recommendations and monitoring tools.

Key considerations:
►Before considering GRTP, the athlete must be able to complete activities of daily living without excessive fatigue or breathlessness.
►They should have at least 10 days’ rest and be 7 days. symptom-free before starting.
► Experience suggests that some athletes take over 3weeks to recover (note: earliest timeframe to stage 5 is 17 days).

Monitoring tools:
►Resting heart rate.
►Rated perceived exertion (&myzone data).
►Sleep, stress, fatigue and muscle soreness.
►Injury-Psychological Readiness to Return to Sport.

If any symptoms occur (including excessive fatigue) while going through GRTP, the athlete must return to the previous stage and progress again after a minimum of 24hours’ period of rest without symptoms. Good hydration, a balanced diet should be maintained and, if symptoms worsen or persist beyond 7 days, seek further medical review.

26/10/2020

Relative Energy Deficiency in Sport: RED-S

What is it? 🤔

RED-S is the result of insufficient calorie intake and/or excessive energy expenditure often from overtraining. Athletes who do not suffer from disordered eating can be affected by RED-S and both male and female athletes can be affected.

What are the signs? 🔍

Over time, your metabolism, menstrual function, bone health, immunity, protein synthesis and cardiovascular and psychological health are impacted and have an adverse effect on performance, wellbeing and impair growth and development.
RED-S leads to increased injury risk (stress fractures) and could have long term health complications such early osteoporosis, heart conditions, fertility issues etc.

What can be done? 💪

Training load, nutrition and recovery is key to treating low energy availability. This could be a reduction in exercise, increase in energy intake or a mixture of both. This should be tailored to your own situation so you are fuelling for training and recovery.
If you are suspicious that you may be experiencing RED-S, your GP may look to rule out any other causes for your symptoms. You may also need to get some help to with increasing energy intake by seeking sports dietitian/nutritionist input & physiotherapists are able to help you achieve a better balance between training load and recovery.

Collab with

-S

25/09/2020

Ever wondered how to modify workouts when in pain/injured? 🤔

Ideally, modifications should provide a similar stimulus without aggravating your injury/pain.

Here are some steps to follow when considering your modifications:

1️⃣ Reduce the load, if still painful:
2️⃣ Reduce the range (e.g. depth), if still no luck:
3️⃣ Change the variation of exercise (e.g. bench press into a floor press), if still painful:
4️⃣ Change the exercise (but maintain stimulus of hinge/press/push/squat - e.g. from handstand press ups to landmine press)
5️⃣ If still painful, those tissues may not be ready to be loaded yet so swap and use a different muscle group (e.g. instead of a hinge pattern substitute with a squat pattern)

🙋‍♀️ If none of these steps worked for you, please seek a professional opinion and assessment!
Remember one size does not fit all!

31/08/2020

Gym Re-Opening - A few tips:

⏳ Patience – you will get back to the weights you were lifting pre-lockdown but give it time and progressively load your system to see the gains

🏋️‍♀️ Start light – consistency is key so take the time to ease your body back and avoid setbacks by jumping into heavy lifts.

⚖ Scale if needed – consider the stimulus of the session and scale appropriately to achieve the desired outcome

💤 Recover well – use your recovery strategies (nutrition, sleep, mobility, active recovery, rest days) appropriately to get the best out of yourself

🥅 Goals – focus on your own goals and play the long term game, don’t be distracted by the goals of your peers

💭 If in doubt – speak to the coaches, community and team around you. They are always willing to help!

ENJOY!! Have a blast and enjoy being safely amongst the Pack again!

10/08/2020

Modify & adapt – Don’t stop!

I have heard so many athletes & patients admit that they didn’t seek advice, input or treatment because they thought they would be told they needed to stop training while they are injured.

Naturally, in some occasions, stopping may be required but most of the time we can modify your training while we treat, restore and progress you back to performance.

We aim to work WITH you and use modifications and rehabilitation not only to get you back to the things you love but also to help you progress on your athletic journey!

Together, we can use the time wisely – enhance and focus on other strengths and come out of injury as a more rounded athlete with a deeper and better toolbox for future training and performance. This also means you won’t feel like you are dropping behind the Pack but are continuing to improve.

‘’When fishermen can’t go to sea, they mend their nets.’’

Restore to perform!

@ Cairngorms National Park

11/01/2020

Great infographic by ! PROGRESSIVE loading for healthy tissues!

Same principles apply to rehab - safely & progressively load tissues to regain function and tissue health!

26/11/2019

FOAM ROLLING

Great infographic from on the local and global effects of self myofascial release (or foam rolling)!
Original article also referenced in the graphic!

Local effects:
* increase blood flow/change hydration
* shear, agitate and heat local tissue

Global effects:
** modulation of nervous system (suppress nocioception & change in hormones affecting pain perception)
** muscle relaxation linked to parasympathetic nervous system

= reduction in pain and increase in range!

12/11/2019

The Wolfpack Performance Clinic offers physiotherapy and soft tissue therapy treatments to optimise health, performance and function.

The fully qualified, CSP and HCPC registered Physiotherapist can treat musculoskeletal injuries including back pain, hip, knee and ankle pain, shoulder pain and sports injuries. Whether you're in need of an initial assessment, are on the road to recovery, or are looking for injury prevention tips, we are here to help you. We offer a number of different treatments including manual therapy, exercise rehabilitation and deep tissue massage.

Manual therapy
Manual therapy is any hands-on treatment provided by your physiotherapist. Treatment may include moving joints in specific directions and at different speeds to regain movement and reduce pain or stiffness. These treatments include joint mobilisation, manipulation, and muscle stretching.

Exercise Therapy & Rehabilitation
Exercise Therapy is physical rehabilitation exercise designed and prescribed by your physiotherapist for specific therapeutic goals. It is heavily evidence based and its purpose is to work towards the restoration of normal musculoskeletal function at joint or a muscle. The aim is to restore movement, build strength, improve co-ordination, increase muscular endurance and reduce the chance of re-injury. Exercise therapy is likely to be part of your treatment plan to rehabilitate your injury, and restore full function, so don’t be surprised if we ask you to perform a series of rehab exercises in the clinic when you come to see us or give you exercises as ‘homework’. Injuries happen for a reason, and the ultimate goal is to address these issues and minimise risk of re-injury.

Soft tissue massage
Soft tissue massage involves direct physical action on the muscle and other soft tissues of your body. Soft tissue techniques such massage targets your muscles, tendons, ligaments, or other connective tissue such as fascia. A soft tissue massage includes a whole range of massage depths, pressures and durations. Your soft tissue massage aims to alleviate aches, pains and injuries that are attributed to your body’s soft tissues.
The aim of sports massage is to optimise sports performance. It does this by: assisting in the recovery of serious training or competition; improving metabolic imbalances; reducing oedema; increasing a joint range of motion; keeping soft tissues in a healthy state; helping with pain relief; inducing a relaxed mind set. Please be aware that we cannot perform sports massage if you have skin infections, DVT, varicose veins, tumours, undiagnosed lumps, melanoma or other cancers. If you are suffering from an injury or experiencing pain then it is appropriate to book in for a physiotherapy assessment prior to any sports massage treatments.

Address

Airdrie
G680HQ

Website

https://www.elevatephysiotherapy.org/

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