Meet our youngest clients ?

Here at the clinic we treat all ages from school children to the elderly.

Our clients are as young as 5 and as old as 93 whatever your age were here to help you ?

Why do children need treatment?

Well they’re constantly growing and this has a significant effect on the muscles. Heard of growing pains? It is actually a thing. As the bones grow, especially during a fast growth spurt, the muscles get pulled into tension. This tension causes pain in the muscles and the joints especially at night. If it goes on too long untreated it can become chronic, effecting later life and if they’re very active it can cause chronic inflammation and lead to these conditions;

Severs – juvenile heel pain. Excessive force through the heel during my adolescents, inflammation of the heel bone growth plate.

Osgood schlatters – juvenile patella tendinitis. This can lead to a painful bump on the knee where excessive bone growth is stimulated as the tendon attachment point on the shin bone has become inflamed.

Muscle pain– can occur in any muscle but mostly the legs. As the muscles are so tight they’re painful and cannot function properly without getting very tired. High risk of muscle tears. Restless legs at night.

Posture dysfunction– muscles that have been under too much strain or tension for a long time can cause their posture to change. Are they round shouldered?  Slouchy? Have a strange curvature of the spine? Stand knock knee’d? Pigeon toed? Have head aches? Then get in touch we can straighten out the posture and reduce the risk of pain when they’re older.

We can offer massage and stretching to increase function of the body and allow the children and teenagers to continue sport safely.

Advise on a regular stretching routine and how to manage pain and prevent it in the future or when the next growth spurt occurs ?

Strength training will help you run faster, stronger and build healthy injury resistant muscles mile after mile. These exercises are functional and great to do at home, out on the track or in the gym. You don’t need any equipment. If you want to make them harder you can try the alternative option on each exercise below. You can always add a Thera band to make the movement harder by adding a resistance. (These are sold in our equipment store in clinic).

Work them into your routine twice a week on easy run or rest days.

3 sets of 10 reps is a good starting point. If you can’t do this yet just work up to these numbers.

Contact Lucie for more information on how to stay injury free and increasing your training gains by using Sports Massage and Soft Tissue Therapy regularly.

Squat

Stand as tall as you can with your feet spread shoulder width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push through your heels back into the starting position.

Make sure your front knee does not move forward past your toes.

Keep your chest up and don’t lean forward.

Jump Squat

Squat and then jump explode up as high as you can and land softly.

Lunge

Stand with your right foot forward. Squat down so that your left knee drops down toward but not touching, the floor. Hold and then rise back up. Repeat on the other leg.

Make sure your front knee doesn’t move forward over your toes. Keep your chest high and don’t lean forward.

Jump Lunges. Same technique keep in the lunge position. Pulse the lunge with mini jump.

Glute Bridge

Lie on your back with your knees bent, arms down by your side, and palms down. Draw your belly button in, and lift your hips up by pressing your feet into the ground. Contract your core and glutes to engage this position. Hold for three to five seconds.

Keep your hips level, don’t let one side dip while raised.

Glute bridge with leg extension. Same position and technique. When you have completed the bridge extend one leg and hold the position without wobbling.

Mountain Climbers

Get into a press up position. Bring your right knee in, then extend it back. Bring your left knee in, then extend it back. Alternate legs and move as fast as you can while maintaining good form.

Make sure your back, hips and ankles are in a straight line. Don’t allow your lower back to arch or drop. Hold in your core and don’t change the lower back position while you mountain climb.

ALWAYS consult your Soft Tissue Therapist before carrying out these exercises!

A series of exercise routines you can do to help reduce any lower back pain (occasionally referred to as low back pain), including tension, stiffness and soreness.

Start gently to get used to the movements and work out how far you can go into each position without feeling pain.

These exercises should be done at least once a day if the pain allows. Other activities for mobility can be used along side including walking, cycling and water-based activities.

Stop immediatly if you feel pain. Always consult your therapist or doctor before proceeding.

Knee rolls

  • Start position: Lie on your back. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.
  • Action: Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position.
  • Repeat 8 to 10 times, alternating sides.

Only move as far as feels comfortable.

Place a pillow between your knees for comfort.

Bottom to heels stretch

Stretches and mobilises the spine

  • Start position: Kneel on all fours, with your knees under hips and hands under shoulders. Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lock your elbows.
  • Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.
  • Repeat 8 to 10 times.

Avoid sitting back on your heels if you have a knee problem.

Ensure correct positioning with the help of a mirror.

Only stretch as far as feels comfortable.

Here are some tips for how to do it properly.

  1. Stretch for 10 minutes every day.Regular stretching improves your balance, strength and flexibility, hold each stretch for 30 seconds to maximise lasting effects. Gentle stretching can improve your circulation and a steady blood flow helps reduce muscle tension and soreness.
  2. Get advice to avoid injury. Check with Soft Tissue Therapist before stretching if you have an injury, are unsure of how to stretch properly or have had a previous injury.
  3. Warm up your muscles before stretching. Try 10 minutes of gentle exercise like walking. Stretching cold muscles may result in injury.
  4. Hold a sustained stretch for 30 seconds. Don’t bounce when stretching. Overstretching causes muscle to contract and can cause small tears in fibres.
  5. Only stretch to the point of mild discomfort. Once your muscle feels comfortable, increase the stretch then hold it again. If it hurts, you’re pushing too hard.
  6. Breathe normally when stretching. Don’t try to hold your breath or perform special breathing exercises.
  7. Balance your routine. Work opposing muscle groups each time you stretch. If you start by stretching the muscles in the back of your thigh, then follow by stretching the muscles at the front.

Make stretching part of your other warm-up and cool-down activities. It will help put you in the right frame of mind before exercise and help you relax afterwards.

Pilates and Yoga are great classed to improve your core strength and overall flexibilty giving you more movement and mobility now and later in life.