MSK Therapy and Sports Injury Clinic

All the feels 😅 Lil bit of fun for a Saturday #sportsmassage #mskaberdeen #sportsmassageaberdeen

This week we’re talking all about rest and recovery. It’s so important to plan these into your program.This week coincides with my deload week in the gym. For me, I’ll still train but I’ll reduce the load by 50%. This way my body still gets the movement it needs but also the recovery. I also plan a sports massage for myself around my deload week to help address any aches and pains from training.Here’s some signs and symptoms to look out for.Overtraining signs can be split into 3 main categories:• Exercise related symptoms including muscle strains and stress fractures, sore muscles, decline in performance. • physical, mental and emotional changes including irritability, low energy, insomnia or poor sleep quality.• systemic health concerns including an increase in resting heart rate or blood pressure, disorder eating, weakened immune system.We’ll be posting more this week about ways you can plan in rest and recovery as well as the importance of these into your training programs. #mskaberdeen #overtraining #deloadweek #restandrecovery #sportsmassage #teamMSK #sportsinjuryclinic

And so it begins… The clinic move is well under way so things may be looking a little bare over the next few days. Little reminder that team MSK will be moving on Tuesday so will be closed for business on Tuesday (28th Feb) & Wednesday (1st March) as we get the final bits moved. ER Physio is on the move too and will be moving to new digs on Carden Place from next week.

It’s not selfish to take care of yourself… looking after you has to be a priority. Self care comes in many forms, be it a gym session, a walk with a friend, a coffee in peace, or a massage (we got you covered on that one 😉). Last year I tried to do it all and crashed and burned. So this year, I’ve taken a step back and will be focusing on my health and well-being, not just work. One of the biggest (and hardest) decisions is to downsize MSK, to maintain the quality of service and standards in clinic and training that we provide. One thing that hasn’t changed, is my passion for sports massage and training. With this decision, we’ll be on the move again at the end of this month. Claire @nakedcleanhealth and I have thought long and hard, and changed our minds numerous times, but the decision to move on from what we’ve built as a collective is the best for both of us. We’ll be continuing to work together in other projects 🫶🏻 *New Location* open from 2nd March 2023 We’re moving to the Balmoral Business Park at the top of Wellington Road and will be based within the Balmoral Hub.

✨Wishing you all, a very Merry Christmas ✨

Booking an appointment at the clinic? Here’s a quick how- to guide 🎥😘

Every damn day ✨ Looking to improve your flexibility? Then you need to be working on this everyday... Improving strength and joint range of movement will help improve flexibility. Stretches for flexibility should be held for at least 60 seconds and repeated daily to see improvements. Stretching after exercise is a different approach and will not specifically work to improve overall flexibility.

How to find us at the new clinic? We are round the corner from the old clinic on hillview road. Head to Greenbank Place and we're on the left hand side in New Jasmine House. Parking is available at the clinic or on the street. See you soon!

With just over two weeks until we move, here's a little update of how the new space is coming along 😁👏🏻 Lots to do but we're not going to give it all away just yet 😝 nakedcleanhealth #mskaberdeen #nakedcleanhealth #smallbusinessaberdeen #womensupportingwomen

LET'S SKIP TO THE GOOD PART! We are excited to announce that MSK Therapy and Sports Injury Clinic and nakedcleanhealth are joining forces to create a brand new wellness hub in the heart of Aberdeen. We are thrilled to be collaborating with NCH and can't wait to begin our new chapter. More details will be revealed soon, so stay tuned!

✨ Check out these tips if you're struggling to remember the muscles in the lower leg 👇

Finishing today's workout with some pilates stretches. It's a great way to cool down and reflect on your workout. I love a mermaid stretch to open up the lats, hip flexors and abdominals. Imagine you're in between two panes of glass as you complete the series and repeat on each side. Face to face pilates classes are full with a wait list open, however we do have spaces in both our online classes, Tuesday 10am & Thursday 7.15pm. Get in touch to be added to a class or waitlist. Audio: ashlaward, original

Quadriceps Anatomy The quads are a group of 4 muscles (quad/riceps - 4/heads) found on the anterior thigh. Rectus Femoris, is most superficial and crosses both hip & knee joints, acting on both. Originates from the Anterior Inferior Iliac Spine on the pelvis and inserts onto the tibial tuberosity via the patella ligament. It produces hip flexion & knee extension. Vastus Lateralis, Vastus Intermedius, Vastus Medialis, are large muscles (hence the name). The run from various points on the femur and share the same insertion as the rectus Femoris. They will produce knee extension.

The hamstrings in 60 seconds 🦵🏻 Anatomy of the Hamstrings The hamstrings are a group of muscles found on the back of the thigh which cross both the hip and knee joints. The group contains 3 muscles 🔹Bicep Femoris (lateral) 🔹Semitendinosus (medial) 🔹Semimembranosus (medial) The biceps femoris has two heads. The long head originates from the ischial tuberosity on the pelvis, and the short head from the Linea aspera of the femur. It runs laterally and inserts onto the fibula. The Semitendinosus and Semimembranosus share the same origin as the long head of the biceps femoris, on the ischial tuberosity and insert onto the tibia. These muscles will flex the knee and also assist with extension of the hip. Make sure to save this video to assist with your anatomy studying and let us know if you want to see more.

Some of you may have seen that one of my goals for 2022 is to work on my own hamstring flexibility. I'll be documenting my progress (not perfection) on here for some accountability. I'll be focussing on strengthening the hamstrings as well as flexibility at the hip. Step 1: Starting point If you don't record your start point, how will you know if you've progressed? My thoracic and lumbar (spine) flexibility have always hidden my hamstring flexibility, so let's just focus on the hamstrings. 🔄 Swapping the spine flexion out for a straight spine will help target the hamstrings. ➡️Keep the hips back and knees straight to take the hamstrings to full length ➡️Use blocks to support the uppprt body weight if required ➡️And hold.... Aim for 30 seconds and build to 60 seconds with progress. Muscles need time to relax. A long muscle is usually under tension*, so relax into it and breathe. ➡️Repeat 2-3 times *Muscle tension is perceived by the Golgi tendon organ which sends the message to the brain 🧠 signalling us to not stretch any further, it's a protective reflex to prevent injury. Time allows the brain, nerves and muscle to get used to new limits 📝Never push to the point of pain, and make sure you are warm prior to any stretching session. 😶‍🌫️1% progress is progress, don't expect huge changes in a short space of time.

DOMS - Who's with me? Read the caption for more tips! DOMS (Delayed onset muscle soreness) is a normal reaction to exercises that we are not used to and have not yet adapted to. This is pain in the muscles felt between 24-72 hours after exercise. Although there is no way to avoid it, it is nothing to worry about and will eventually subside. The pain felt is due to the micro tearing of the muscle fibres, which causes restrictions and stiffness. ❔Can I prevent it? - Move, Move, Move! Exercise is the most effective means of alleviating pain during DOMS, however the pain relief from this is temporary. Individuals who train daily are encouraged to reduce the intensity and duration of exercises for 24-28 hours following intense DOMS. Preventative methods can be put in place to reduce the pain that comes with DOMS, speed up recovery and limit the chance of injruy reoccurring. ➕ Progression Gradually build up the progression of exercise and don’t expect to jump back in where you left off. The body needs time to adapt and build strength again, especially after time off. Unfamiliar exercises and activity should be progressively introduced. 🔥❄️ Warm up/Cool Down Preparing the muscles for action by performing a warm up before exercise helps to prepare the muscles for the exercise as well as reducing the risk of injury. The recommended ways to reduce muscle soreness is to warm up before exercise by performing a low-level activity for at least 10 minutes. Cool downs are also recommended in the form of an active recovery post exercise. A 10 minute walk is enough to increase circulation to the skin and muscles. Self Myofascial Release Self Myofascial Release has been found to decrease DOMS by 50% compared to 20% when no intervention method was used. Furthermore, it has been found to improve joint range of motion significantly. By using this method immediately after exercises and combining with stretches for the muscle groups targeted during the ses

P I L A T E S A lovely little pilates sequence from last night's class, at superspeed. Watching this back I can see some areas for improvement #progressnotperfection In each class there are always regressions and progressions available so you can work at the level suitable to you. If you want to try a class, then get in touch! Classes are available live in the studio and online, as well as pre-recorded on demand classes.

What a weekend of sport!!! 🤩 Between the tennis and the tour of Britain finishing in Aberdeen it's been a great weekend!! Did you venture out to support the riders today? I don't think I've seen anyone travel through Aberdeen so quickly 🤣 I hope this weekends events have inspired you whether you're picking up a new sports or pushing new limits, I love the buzz sporting events bring. 🤩😁 If you're starting out and need a helping hand with recovery, performance and avoiding or rehabilitation from injury then get in touch! Our sports massage therapist, physiotherapist and sports psychologist are on hand to help 🙌🏻 Appointments available this week - www.msktherapyandsportsinjury.co.uk/book

FOOD INTOLERANCE TESTING We've been getting a lot of enquiries about food intolerance testing so thought it would be best to share this with you all. Testing with Sarah costs £55 (watch out for a code on the video to get £5 off). Got a question about testing? Drop it in the comments below. 🖱️ Appointments can be booked online using the link below www.msktherapyandsportsinjury.co.uk/book