“Diary of a Golfer”

When being injured with Back Pain for an ardent Golfer, was not an option.

How an Injury Led him to Getfitstayfit Norfolk

This is a testimonial from a very ardent Golfer, for him to be unable to play due to injury was not a good thing, action was get rid of the injury.

“Diary of a Golfer”

Saturday- Played Golf – no problems (except my swing).

Sunday – awoke with slight niggle in my lower back which got worse as the day went on.

Monday. – awoke in such pain that I could hardly get out of bed and had to use a crutch to get around. Terrible pain in lower back.

Monday lunch time. My daughter suggested I contact a Mr. Steve Kirby in Blofield. I’d never heard of him but I did make contact and, luckily for me, he was able to see me at 5.30. I arrived and he listened to what I had to say and diagnosed a typical golfing problem with the muscles in my lower back.

He told me that, after treatment, I would be able to walk back to my car unaided. (I thought, yeah, right). After treatment (about 1 hour) I did indeed walk back to my car unaided and almost free from pain.

He booked me in for Wednesday morning and I had the follow up treatment. Then – No pain at all. Brilliant! (So good in fact that I took my wife for treatment for her neck and shoulders. Great results here as well)

I would, and have, recommend him to anyone. He is very professional, thorough and delivered welcome relief from my pain .”

David Carman.

Past Captain, Rookery Park Golf Club

Pain why you should not ignore it.

Muscular Pain

We know what it is , we know how it makes us feel, we also know that

it is a warning when something is wrong.

So what do we do?

Take Pain killing Tablets to Mask it and Carry On, Ignore the Pain, Work through the Pain , lets face it No Pain No Gain.

What a load of Rubbish, Please Folks Vote for None of the Above,

Reasons why.!!!

If you mask muscular pain you have a very good chance of doing more damage, by masking the pain and ignoring it you are hiding the symptoms and the root cause, do not get me wrong here, there is a place for Pain Killer Medication, but if you are having to take them all the time , then alarm bells should be ringing, they are not a solution to the problem the solution should be getting it dealt with.

Working through the pain and pushing yourself even when you are in pain if you do not need too, if your not a Super Hero or have some point of self destruction button that you want to press.

Why would you do that to yourself, Big muscles are all very well , but if you can’t lift your own child with out being in agony what is the point.

Muscles need to be kept in shape , but if muscles are full of Trigger Points they can not be worked , Folks it is Counter Productive. It will not help , to have muscles working to their full potential they need to be supple, free from pain , and have Fluid Movement .

Please Think of Your Body as the Whole Thing and you have it for a long time , we all hope .

So why would you damage it and ignore it when it is telling you that something is wrong and that you need to fix it.

You want to improve your body and want it to work for you.

Keeping your body fluid and free from Muscular injury is the Best way,

For that to happen you need to be in tune with your body, Massage and Neuromuscular Techniques .

We Will Help You To Be The Best You Can.

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10 Tips to Help Prevent A Back Injury at Christmas

The Christmas food shopping Rugby Scrum trip.

Folks some of you may already have done it, others may be in the process or are about too. What am I talking about ?

By the time you have the ton’s of vegetables, the Turkey, Lamb , beef or what ever meat you choose for the day and beyond, the Christmas food mountain is in your shopping trolley.

Some of you will order on line, but for those who will go to the shops, there is the unloading and loading of the shopping, you have already done this 3 times before you have even got it home and into the house.

So My Question to You is Are you Prepared.

Here are 10 tips that may just help save you, from a

“Bad Back Injury” over Christmas.

Take extra bags with you.
Do not over fill the bags, in fact use more bags and half fill them.
Pack the heavier items at the front of the boot of the car, so you are not reaching over to far to pick them up when you want to take them out of the car.
Pack the frozen and fridge Items on the back seat , this way you can take them out 1st and leave the rest while you take a break, (remember you have already done this 3 times)
Make sure you will have help to unload when you get home.
Do NOT over Stretch. when lifting or carrying try to use a Fluid Movement
Make sure when lifting anything heavy, like the ton of spuds or the turkey to feed a nation, that you bend your knees and Clench your Glutes.
Make sure you have a drink with you, no not a bottle of wine that is for later, but a bottle of water or juice
Remember to lift with your LEG’S NOT YOUR BACK or it may object and go into a spasm attack on you, then the Christmas Dinner will not get cooked and you will be in pain.
Warm up muscle’s, I know what you are thinking, but a few stretches, to some of that great Christmas music out there, may well be a great saving, as cold tight muscle can only cause you pain and like our much loved crackers may just go snap.

We want you to have a great Christmas, to enjoy the festivities not be laid up in pain, so look after your self be sensible,

A&E is the last place you want to be at Christmas.

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The Inspirational Sports Personality Award At Broadlands Council Sports people of the year

Getfitstayfit Norfolk had the privilege of being asked to Sponsor an award for Broadlands Council Sports people of the year 2014. Our chosen category to sponsor The Inspirational Sports Personality Award.

On Friday 24th October we met up at Thorpe Lodge, welcomed by Maria from Broadlands Council who did a fantastic job of putting the event together , then welcomed by Councillor Adams who opened the event .

We presented the Award to a fantastic young man Jonathan Drane the evening was excellent we had a chance to meet up with another inspiringly young man, Paralympics Athlete Danny Nobbs and to hear his story as you can imagine we were blown away, by his determination, all the work he has put in and how he views life, then getting to meet Jonathan was just amazing, a little about Jonathan and why Broadlands considered him a worthy winner, after meeting him we also understood why and hope to be working with him in the future.

In his first ever Visually Impaired, VI, competition, Norwich lad Jonathan Drane clinched an epic victory, seizing gold after winning every fight by putting on an excellent display of fighting at the VI US Open in Colorado. Drane was a plumber with his own business before his eyesight deteriorated due to Corneal dystrophy diagnosed as part of a routine eye check in 2011. He fought on the GB senior squad but now he is aiming for success as a part of Great Britain’s Visually Impaired judo team training at The British Judo Association Centre of Excellence

Jonathan has also started working towards a degree in psychology at The Open University. Studying for any degree is always challenging. Jonathan was diagnosed with ADHD at the age of 15, and so was often excluded from lessons, and wracked with feelings of self-doubt and anxiety. Prior to this he had not received any additional help at school. He has now been made patron of the ADHD foundation.

He wants to challenge the stigma associated with ADHD and show other young people living with the condition that anything is possible, whatever life throws at you.

There were quiet a few winners in different categories, that evening from Schools, Coaches to Volunteers, this is a great local event, we as a local Broadlands company felt it right and privileged to be involved

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Sam, An Experienced Horse Rider,Shares Her Testimony And Advice About Her Back Injury.

Sam came to Getfitstayfit Norfolk, with a serious back complaint.

Her life for many years has been involved with the equestrian sector, as a rider and also looking after a lot of horses.

She know’s all to well the need, to be fit and free from injury for people to get the best out of the horse.

Working with horse’s all day and knowing how much owners will always make sure the horse is in good condition, she like many other’s, has not necessarily considered her own well being as much as she should.

As experienced horse rider, she shares her Testimony and Advice about her Back Injury, with other riders.

It is, as she say important for the rider to be at one with the horse, to have

Fluidity in Motion ,

A riders injury can affect a horses ability to perform at it’s best , as every jolt and jar the rider feels as pain, the horse will feel their restriction in their reaction to the pain in their subsequent movements. to propel a horse forward you need to to be balanced.

Please watch Sam’s testimonial and her advice to other Horse riders and owners.

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The Importance of “Fluid Motion when on Horseback”

Here in Norfolk we have some great places If you are a horse rider, from Training Stables, Show jumping rings, Pony Trekking, we even have a Polo Club at Langley Abbey, we thank Sally Lloyd from the Norfolk Polo club, allowing us this photo, but to have a look at some other photo’s and find out more, please have a look at their website.

You will also know that people who do not ride think it looks easy and that the rider is just sitting on the horse’s back, letting the horse do all the work, while all the rider has to do is give instructions when needed like, whoa and turn, I can assure you it certainly is not the case. There is much more to riding than the casual observer may realise. There is no such thing as passive horse riding. Unlike any other sport you are in a position of joint dependence between you and another animal, more than just a team playing a sport together, you are in fact aiming to be at one with your movements and that of the horse becoming one fluid movement.

Be it at competition level or riding for fun, there is a unique correlation of the rider’s movement against the movement of the horse; this can prove to have extraordinary benefits for all elements of the human body. It is also vital if you aim to improve your level.

As we need to focus on the benefits and avoid any injury, yes we know these can happen so more reason to stay in shape , putting massage into a physical training regime is and should be considered a must and useful tool.

As much as we need to learn to ride and understand the horse, we also need to understand what our body is doing and the muscles it is using, we have to adapt to the horses muscles movements and use ours to the best of both our advantage, but how do you use your muscles, first of all you should realise that muscles do not control movement they only facilitate it.

Your Nervous system is the controller and throughout your body you have signalling stations, these are your Proprioceptors, they are at special points in the body, sending the information telling your body how and when it should move, without them we would become dysfunctional, we would not have coordination and would bump into things. Proprioceptors send back all the valuable feedback so the nervous system responds and recruits muscle appropriately, creating tension or force that will then pull on the fascia that will in turn result in coordinated movement. This is why it is so important to keep muscles flexible; they will then be able to allow the Proprioceptors to keep sending the right messages.

You do need however to keep on top of any injury, if an injury occurs , don’t ignore it deal with it. So that your body is not left to over compensate in other areas, putting your body out of synchronization and adopting “Pain Avoidance behaviour”, is not a good idea, after all you want to keep that fluid synergy between you and the horse

For different sports within riding you use your body differently, for instance if you were riding on a pony trek, or a afternoon leisurely exercise, this would still provide cardiovascular benefits, just an hour of horse riding can burn off more calories than jogging or riding a bike for 30 minutes, when you start to ride you will notice how your muscles will change and become in better condition.

There is a simple explanation for this, it is in the fact that as the rider you have to react to every movement of the horse by having to adapt to the correct position in the saddle, your muscles must contract and relax according to and in conjunction with the horse’s movement, in doing so, every single muscle of your body will naturally be toned and strengthened.

You will use your Transverse Abdominals muscles more, because of mounting and dismounting from the horse twisting and turning and bending and flexing, did you realise there are more than 29 muscles used in aiding core stability and you will use all of them, you will also use your Adductor’s when guiding the horse along with your TLF, ITB and your Glutes, that is a lot of muscle work on just what could be considered simple riding.

When you are doing Show jumping movements you will have to use more forward shoulder and neck movements, rise and fall movements using your Hamstrings down to your Soleus and Gastrocnemius, these are the muscles that can be very prone to tightness, regular Massage can help with keeping these muscles flexible.

As you grow in confidence with riding as you will, let’s face it, you will have to if you are going to be capable of having control of an animal that is bigger than yourself, the horse does need to feel your confidence for them to feel confident in you, remember it is a partnership.

You may want to get involved with some of the other sports on horseback such as Dressage or Show jumping, or you may like a faster pace and become part of in a team, you may take an interest in Polo.

This is a fast and invigorating sport, it is exhilarating and demands a lot of technique and flexibility, needing all your abilities, the muscles you will use a lot in Polo, will be your Core muscles.

There is no getting away from the fact that you have to work and keep all your muscles in shape, you will also find that you will build up your reaction times, you may not think it when you first start, but you will really become more mentally aware, of your surroundings, the game usually involves more manoeuvring and shorter plays, lower speeds and space limitations of an arena.

You will have to use your Deltoids and the upper body muscles when you have to pull a horse up short , this will happen in a Mêlée and as using your body to

pull a horse up quick takes a lot of effort, it will be worth developing these muscles , but do not try over developing, you want them to be flexible.

Fluidity in Motion when on Horseback, is the key

As we say it is all about fluidity, adapting and improving, go to a game, find out about training, judge for yourself, find out what is right for you, but the main thing is to keep yourself fit for purpose.

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Injury Will Prevent The Fluid Golf Swing.

You can’t do a thing if you’ve not got that swing. Sounds like words from an old song, but believe me having treated quite a few Golfers these are words I hear quite a lot,when that injury occurs, you won’t have that Swing.

Lets face it folks when it comes to Golf it is all about the swing, and the follow through and if you can’t do that then you are not playing Golf, at least not how you should be. to develop a good fluid swing being physically relaxed, more supple makes a better functional swing, from the back swing to the follow through .Speed comes from the more relaxed posture.

First of all you need to get the basics right it makes a fundamental difference, did you know that a move, that is wrong in the first place will always be wrong. When you learn to play your muscles adjust accordingly so if you have been taught the positions right it will follow that your body will adapt accordingly. the same applies if you learn the wrong move’s from bad positioning . those same muscles movements will be repeated again and again, breaking a bad habits in position is harder to do than you would think so start right, then improve.

You have to Set up right, to do this you must , to be able to develop a solid swing technique to do this you must be able to move your body freely and for your body to move as freely as possible.

Poor flexibility is a key risk factor for a golf injury

You have to start with balance, for balance you need to have good support from your core muscles i.e. your transverse abdominals. Your weight should be in the middles of your feet this balance is essential, this is when your glutes and hamstrings come in to their own, and you need this balance both left to right and back to front.

You need to be able to Push your hips back, angle your spine toward the ball and flex your knees, if you have good posture it helps with balance and stability. I am not going to tell you how to make each move you need to be learning that from a Professional player, most clubs have one or two who for a fee and it is worth it will get you training on the right road. There are also lots of videos out there to help.

Another injury problem for Golf players are injuries due to over use of muscles , yes you need to practice and it can be additive, but you need to have time out to rest, unless you are a professional player, you are likely to also have a full time job and Golf is your hobby, your interest, your sport of choice , so you will have to be able to do your normal job as well as having time for Golf. Don’t let your hobby takeover your job, it needs to be fun and something you look forward too, it needs to be something you enjoy not a chore and certainly not a pain in any shape or form , Golf is great exercise far from being a passive sport, that does not require any real degree of fitness. Golf incorporates cardiovascular exercise, strength training, and even balance and coordination. You may no realise this, but Golf even helps in the prevention of brain degradation, which can result in loss of memory . Golfing forces you to remember, to use your brain more to remember plays, numbers, images, even specific techniques and tip . Therefore you are in a win, win situation , it is a great all-around way to exercise both body and mind.

Golf uses a number of different muscles throughout the body, from your neck, shoulders hips knees down to your feet and to be at your best and vital to help you execute that winning golf driver swing you have to keep them supple.

This is where Regular Massage, can be of great benefit . And adding to your training regime By using

These treatments will help improve your mobility, balance not to mention increase strength and power.

Hydrotherm Massage that works deeper than orthodox massage aiding “Vasodilatation “or a good blood supply to all your muscles. Lying on beds of heated water relaxation will rejuvenate your muscles help to give muscle strength and a greater range of motion to aid your game.

With the Aid of The Bioneuro Therapy system the sigma Q technology that will work deeply into those deep muscle area’s, more than other therapies available, e.g. lower back to enhance your core stability and body movement .

Our aim is to keep you fit, flexible and free to play a great round of Golf.

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Hamstring Injury Treatment In Norwich, When You Need Help Fast.

Jonathan came to us with very tight Hamstrings, as someone who plays a lot of Rugby, he needed this to be dealt with quickly, leaving it and waiting for it to recover on its own was not an option.

Hamstring Injury can cause further Muscular Issues in the Body.

Jonathan’s Testimonial

Thank you for the treatment I received last week on my hamstrings. Since starting back, pre season rugby training my hamstrings have really suffered. So I thought it best to get some help, I have had treatment from Steve Kirby of Getfitstayfit Norfolk for other injuries I have suffered, but decided I needed to be on top off this from the beginning.

Steve used Bioneuro therapy system Sigma Q(ΣQ)® which really got deep into the affected area marking a huge and lasting difference.

Then using Sports and Neuromuscular Injury Techniques treatment on the Hydrotherm Massage bed, was a great way to finish the treatment. The warm bed is fantastic, making me feel very relaxed and comfortable.

All together the whole treatment was great.

Many thanks

and I look forward to future treatments that I may need

Regards

Jonathan

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Sprained Calf! Muscle Injury in Norwich, Full Recovery with Getfitstayfit Norfolk

Stuy is a client, that has always worked his body hard and expected a great deal from it, he has also always looked after his body and is extremely fit, he still is, but a quite severe unexpected injury took it’s toll and created a problem that he knew he had to deal with. This is a recent email we received from him.

Hi Steve.

Well its been a few months since I saw you, with my nightmare Sprained Calf!

I was having a terrible start to the year missing 4 events due to injuries, and I had totally lost my motivation and was feeling very down and negative.

And the from the 1st moment I met you, you inspired my confidence that everything was going to be ok again, when you said. “We WILL Re-build you!” lol

I must admit I was a bit nervous putting my feet into a bucket of water with electrodes in, but again you made me feel at ease, it was a strange sensation as the current worked its way and magic up from my toes. No pain, but could really feel it pushing my heels up, working the damaged muscles.

After the sessions where complete you had not only repaired the Physical, but just as important I was mentally ready, I was “buzzing” ready to take it slowly and get back on track.

I have competed in 3 Triathlons, and feeling great, the injury has totally gone and no problems.

I recently swam 4500m in open water, and have entered a half Iron-man for the end of September.

So onwards and upwards, I have my inspiration back and just want to keep growing & improving.

Thanks again Steve for the helping me Get fit and STAY fit!

Cheers

Stuy

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Help with Muscle Pain and Recovery after Surgery in Norwich Part 3

The Bioneuro Therapy System Sigma Q (ΣQ®)

Prior to surgery I received treatment on The Bioneuro Therapy System Sigma Q (ΣQ®) I knew that if my Abdominal muscles were flexible this would make the surgery easier to perform.

The Bioneuro Therapy system Sigma Q (ΣQ®) with its patented technology is capable of deep penetration to areas of the body not normally accessible with other superficially similar systems it works deeply into your Central and Peripheral nervous systems. So it can deliver its effective energy direct to the injured area increasing nerve and blood supply, waking up moribund nerves, regenerating nerve pathways, thereby accelerating recovery.

After allowing time for the wound to heal in my case as is with most people the outer scar tissue is about 10- 11 days

I used the Bioneuro Therapy System Sigma Q (ΣQ®) again, this then opened up of nerve pathways and allowing a steady increase in blood flow, bringing the abdominal muscle back into a functional state quickly.

The muscles as I spoke about in the 1^st part of my Blog were the “Multifidus” and the “Transversus abdominal muscles “, I also explained the “Multifidus” and the “Transversus abdominal muscles are very deep muscles and vital to maintain the pelvic stability, rotate and stabilize the spinal structure.

Ref Spinal Stability, we worked the area from the T9 working downward to finish at L1, The Posterior Ramus of the spinal nerves.

Please take a look at the photo, in which we have shown how we placed the pads of the Bioneuro , in the appropriate area to maximise effect, we have shown this with the client lying down on their front , this is only to make it easier to view .

Following treatment on the Bioneuro Therapy System Sigma Q (ΣQ®) combined with the massage, and the use of Neuromuscular Release Techniques

I felt totally pain free and was able to move without pain or restriction what so ever.

This process has strongly aided my rehabilitation to this point. Speaking as a, Sports and Neuromuscular Injury Therapist, undergoing surgery, experiencing the pain and knowing the release from pain, after the treatment, the ability to heal quicker and move more freely has made a big difference.

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Help with Muscle Pain and Recovery after Surgery in Norwich Part 2

The Road to Recovery Starts here!

ICE has helped

I was told by my surgeon that there would be some bruising in the area. Obviously you can’t ICE on the scar area, but it was the muscles that needed to calm down, so I iced my back for 10 mins every two hours in the Multifidus region. This I believe has aided my recovery in the early days following surgery.

Diet and Fibre

Essential that you realise you are going to have to go to the loo to evacuate your bowels, your natural instinct, is to hold back as you don’t want to push and one thing you don’t want to do is strain, unfortunately tables such as painkillers can bung you up a bit and make it harder to go, you need to be prepared for this, so think fruit and fibre, and whole grain fibre cereals they will help , and yes the fruit and berries do make a big difference, orange juice , and drink plenty of water. If you know you are going into hospital, then help yourself by getting into a routine of eating in this way and have your body prepared having a smooth conclusion to this matter, will help you to feel so much better.

The Exercises I used and found most helpful

Clenching your Gluteus muscles, supports your lower back on movement and lifting

As I said Stability and support of your lower back are vital .Your Gluteus Maximus being the largest muscle is great for aiding movement such as sitting ,standing and stretching and co-ordination of actions to reduce pain when clenched. ‎

Get those muscles back in action gently.

The area will be bruised, but the ICE will help with that, as soon as you feel able they need to start being worked. This is done by “lifting your tummy button up towards your back”. Yes, it does take practice! When you are proficient, you can then work up to four sets of ten, holding this for four seconds at a time.

1^st Sitting upright in a chair, back straight legs slightly apart breath in through your nose take a deep breath and clench your glutes at the same time, you will feel your bottom rise slightly and your tummy lift towards your back .)

2^nd Again sitting upright in chair legs slightly apart lift hands towards forehead each side, while holding forehead, breath in clench glutes and then slowly rotate your body from the central position to your right, then back to the central, then to the left, the back to central, repeat this again in four sets of ten, holding this for four seconds at a time. Please remember to do this slowly if at any point you feel pain then stop. One thing I did find with this was it got rid of the build of wind that you seem to have after the abdominal surgery which in its self can be very painful.

3^rd Walking a short distance is also greatly beneficial try starting with about 10 minutes a day, then building steadily from there; take it steady it is not a race

“I would love to have a massage”, but you think you can’t, you feel it could and it would help greatly, but “Normal Orthodox massage would not in my professional opinion be appropriate as lying in a Prone position The area of surgery is a local contra-indication”.

The massage benefits of Post Operative Massage, we have found are the relief of pain, increase blood circulation, nutrients being transported to aid restoration of the injured area The major benefit that I can evidence is vasio dilation ( Size of blood vessels increasing).Thus helping to relax the muscle and making it less tight /hypo-tonic. The Neuromuscular techniques used in treatments, enable the release and breakdown of Adhesions that may have formed due to the excessive release of collagen while our body was building up the Granulation tissue/ scar tissue necessary , to repair the injured area, we all realise that, after tissue injury we all develop scarring to some extent, this is the bodies way of healing the damaged area, it is when it this Granulation tissue continues to be produced that problems can occur.

By working with the patient laying supine, the area of surgery being a local contra indication is avoided. Also this reduces the need of reliance on pain reducing pharmacological input, “I was prescribed painkillers at the hospital, as I am sure everyone is, but they did not agree with me as is the case for a few people.

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Help with Muscle Pain and Recovery after Surgery in Norwich Part 1

Folks I have read a lot of comments in reference to Sports Massage Therapist, or Soft Tissue Therapist not being able to open just yet . In all my 30 years of being a therapist I have never known so many of my colleague’s to be so despondent and under valued and it saddens me, because I know how much work they do

I had to undergo an “Inguinal Hernia Repair “ambulatory surgery.”

I was acutely aware of physical, muscular nerve related (Myalgia) pain, in my lower back when I came round from the operation.

As a Sports Injury Therapist, I realised that the muscular pain could be dealt with, but because of the surgery. It had to be done in the right way as to not jeopardise my recovery.

Drugs I believe only treat the symptoms they do not treat the cause, but after surgery we do need pain relief, some cannot take medication or find they have a bad reaction to it, we all heal at different rates, some people a lot shorter time than others, I do however believe that by helping ourselves, being proactive in our recovery and rehabilitation, in this sort of situation, it can reduce the healing time considerably for everyone undergoing this sort of surgery.

So here is my short account, in the hope that it will help others who have to go through this sort of surgery.

Stability is the name of the game.

The complexity of physical motion is exchanged for stability as the body ages .We want Pain free ability to move.

Here is the how and the why!

The two muscle s that had been affected; during the operation were the “Multifidus” and the “Transversus abdominis”. It was essential to get these working again, these muscles are vital; the Transversus abdominis for instance supports your abdominal wall, aids in forced expiration,

Intra abdominal pressure, as all abdominal muscles work moment to moment as we move, they provide the tension required to translate forces from the lower limbs to the upper limbs. The Transversus abdominal is the deepest of these muscles and each one from right to left wraps up the organs horizontally and its fascial attachments include lumbar vertebrae rib cage iliac crest and the inguinal ligament. It also provides support of internal organs and tension support for lift for L2 and L3 of the lumber vertebra. The Multifidus extends laterally, it also flexes and rotates the vertebrae column and it also extends laterally to rotate the pelvis.

As you can see they do a lot of work, Spinal integrity relies on the combined ability of both of the Transversus abdominis and the Multifidus muscles to maintain the pelvic stability and rotate and stabilize the spinal structure .

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