Runners Preparation for Marathon 2017

Patient X attended my clinic for treatment, “Preparation Marathon for 2017.”

Week 1

Starting with full assessment of the muscular skeletal condition, then into preparation treatment with the use of Sports Massage Neuro Muscular Technics and Bioneuro Therapy Treatment.

Working on the feet aiding the motor neuron /nerve messengers to have greater ability of nerve function and blood flow to the feet.

This will open up nerve function and blood flow to all lower extremity muscles helping the muscles to function better.

Moving onto massaging the legs and Achilles Tendon area , applying Neuromuscular Techniques combined with massage worked to deal aided the welfare of the calf area.

With a knee pathology present the use of MET’S (Muscle Energy Techniques ) to release shortened hamstrings from Weight Training session.

Whilst treating Patient x’s legs the Bioneuro Sigma Q was also applied to the Lower Back, this helped relieve those shortened/hyper-tonic muscles from the (Dead lift weight training session ).

Massage and manipulation followed, Patient X felt rejuvenated ready for the next stage of training leaving feeling fitter, injury free and stronger to achieve the goal of that marathon next year ! .

Report from Patient X

“Normally DOMS is quite prevalent on a Saturday after Thursday dead lifts. Not today though. Hamstrings and lower back weren’t as tight as usual and my run this morning was much easier thanks to yesterday’s session.

Good cool down after too so hopefully I won’t stiffen up later today. Ran my planned 10 miles at a steady pace fitting in the local Park Run midway through for good measure. Knee was its usual aching niggle but that’s nothing new is it?

All in all it was made easier thanks to your treatment yesterday. Thank you.

Patient X”

This Weeks Tip from Get Fit Stay Fit Norfolk for Runners

“Running of any type calls for continues numerous muscle actions . The greater the drawing together of these muscle groups the velocity generation from this action will create hyper-tonic muscles . All muscles in the body “Pull” and decreased circulation can be the result . Massage combined with Neuromuscular Therapy and Bioneuro Sigma Q will enhance the runners general well being ,aid restoration and training ability.

Return To The Green And Bowls, Earlier Than Anticipated, for Michael Thanks to Getfitstayfit Norfolk

Hobbies that involve exercise and socialising are enormously beneficial to both our physical and mental well being.

So when Michael developed a frozen shoulder his time away from his Outdoor and Indoor Bowls was not only painful but frustrating for him.

” I had been to my doctor and was told that I had tendinitis and needed an injection in the shoulder, but there was possibly a 24 week wait, the pain was growing worse and life was getting more difficult and my chances of playing in competitions were proving difficult , I knew I had to do something about it.”

Michael then came to see Steve Kirby at Getfitstayfit Norfolk.

Michael responded to treatment very well right from the start using the Bioneuro and Neuromuscular Techniques with Sports Massage, Steve was able to help Michael gain Pain Free Movement without the need for the Steroid injection.

In a very Short Time Michael was back on the green enjoying his game and his Social life.

“After my very first session with Steve my shoulder felt so much Better with the majority of my movement restored;” enthused Michael “After two more sessions with Steve my shoulder felt completely better.”

It is now three months since Michael’s treatment he has had a great season of Competition Outdoor Bowls with out so much as a twinge.

Steve and I went to see Michael at a match and get some photos, also to thank him for the referrals he had sent our way.

It was great to see how well he was doing, although we had made Michael very happy and his game is now back on top form, one of his competitors may not have been to happy , he came to us and asked.

“Why have you fixed him we were doing so well while he was injured”.

“Well you can’t please everyone, but we are so glad we were able to please Michael.”

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Dog Groomer Salutes Getfitstayfit Norfolk

Caroline has her own business as a Dog Groomer, a very active and Physical demanding business , “ We all know how hard it can be to get our dogs to have a bath “. You can imagine how she was felling when she started having trouble with her shoulder and not getting any relief.

She became Depressed ,fed up and needing help, her GP had attempted numerous Steroid Injections, Physiotherapy then when she was not getting any better he suggested she may need a Shoulder Replacement !.

Looking at her business Tochcinders, she was worried that she would have to give up the work, that she dearly loved.

She then found out about Getfitstayfit Norfolk , she decided to give it a try as a last resort in the hope that we could help .

Caroline, came to Get Fit Stay Fit Norfolk with a serious Shoulder injury, Steve ,assessed Caroline’s Shoulder and back and found that the nerves that operated her “Rotator Cuff” Shoulder muscles were not functioning at all well .

Working with the Bioneuro system and the combination of Neuromuscular Techniques, restoration is starting to take place .

Caroline said . “ I was sceptical but the proof of the pudding is in the eating and I’m getting better , I am able to get back to work grooming dogs in my saloon and look at the future plans , I knew it was never going to be a quick fix as there was so much damage, but now I am nearly back to full fitness and ability and certainly NO need for a Shoulder Replacement !.

“So now folks if you need a Dog Groomer I can help give me a call or have a look on my website www.toshcindersdoggrooming.co.uk

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She had suffered from severe pain in one of her feet, as the bones had not fused correctly.

Since Mel’s early teenage years she had suffered from severe pain in one of her feet as the bones had not fused correctly.

Bio-mechanics and numerous interventions had been attempted by health professionals when finally, six years ago, a plate was implanted into Mel’s foot with a view to alleviating the pain.

Unfortunately, the pain remained and her life continued to accommodate it.

Mel is a fan of Rock and she used to love going to concerts to listen to live music, unfortunately, the pain in her foot made standing at gigs extremely uncomfortable.

Even the day-to-day running around after her children gave her, pain and distress.

Recently Mel visited Steve here at our clinic in Blofield. We treated Mel using the ‘Bioneuro Therapy System’ with its ‘Sigma Q’ technology. She said of the treatment.

“At first I didn’t want to move my foot, but when I did.. .great or what…NO pain! That was my first experience,”

Thankfully the foot pain had become so infrequent Mel’s GP decided it was time to have the plate removed.

Steve gave Mel some pre-operative treatment and the operation was a success.

Since then she has attended three post-operative treatments and is now walking normally and returning to work.

About her treatment she says

“If you experience pain that affects your lifestyle and would like advice or Treatment to make life easier, then please get in touch with Steve Kirby at Get Fit Stay Fit Norfolk.

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Winifred Thought That She “Would Never Be Able To Walk Again Without The Use Of A Stick”.

What a lovely lady I have been treating in Winifred, I have not had to treat this lady for very long .

One thing is for sure she is a fighter , I have treated a few Ladies recently all with one very positive thing about them .

They have all been fighters wanting to get on with life and make the most of it .

Yes they have been in pain , but they should not be written off and they certainly would be the first to tell you they still have a lot of living to do and they intend to get on with it.

I love them for their positive attitude and it has been a pleasure and a joy to be able to help as Jacqui calls them “My Ladies”

Winifred had problems with her knee and her back , she came to me after she found it difficult to carry on with her gardening and her daily exercise routine.

Using Neuromuscular techniques , massage on the Hydrotherm System and using the Bioneuro, we were soon able to get into to the cause of Winifred’s Pain ad deal with it , rather than it being a long drawn out process and without the need for her to continue using the painkilling medication that Winifred did not want to take .

Winifred word’s “I did not think I would be able to walk again with out the use of a stick ”

That proved to be wrong as Winifred is now doing her daily walks without a stick in Acle.

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Take these tablets, they said

I had been doing some heavy lifting and thought nothing of it ,lifting fish tanks into awkward positions . Thinking nothing of it ,but my back did !.

Being normally very active and very physically able living with one or two aches did not worry me . Waking up ,that morning I found myself in excessive ,depilating pain .Looked at my self in the mirror and I was standing at 75degrees !. Certainly not normal.

Struggled to see the GP who said “Take these tablets ,five boxes in all . Diazepam, naproxn and other stuff . The GP ,then went on to say . “If things are not right in four or so days come back and then it will take a few weeks and we will do some investigation to see if we can help you further “

Taking the tablets ,they made me sleep feel very depressed . I needed help !. I found Steve’s details called him

Got to Steve’s . He fully assessed me injury wise and started to work . This was on a Sunday ,I was so thankful. Then ,put me on a machine called “Bioneuro” explaining I had damaged very deep muscles which would be very difficult to massage

Back Pain Relief

Well, almost instant relief ,freedom to move .NO PAIN !. Warmth .That’s what Bioneuro has done for me . Five box’s of tablet’s did not do that !.

Followed by Neuromuscular injury manipulations ,this was a touch of heaven on earth. Steve ,worked on my leg, it has been damaged for a few years.

The combination of the Bioneuro ,Clinical Neuromuscular Injury Therapy techniques has restored me.

Powerful ,I feel ,taller ,pain free, supple, warmer and a lot happier because I can sleep ,that’s with no tablets needed ,great!.

That’s what Steve has done for me and he can do for you too.

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A Great Award For Steve Kirby of Getfitstayfit Norfolk

Building up our Business Getfitstayfit Norfolk has been a dream for us, a goal that we are always striving to improve.

It is always trying to do the best you can for your clients getting them on the road to recovery and Pain Free motion, so they can work with their body to heal and be the best they can be.

We also know that to achieve this we have to keep Studying, keep learning , gain more knowledge and to put that knowledge to the best use.

There is no point as a Sports Massage Therapist to work hard to get your qualifications , then sit back on your laurel’s and not pursue further knowledge on your subject . Specialising in your subject learn all you can get the CPD points and keep learning, if you want to be taken seriously, for Getfitstayfit Norfolk this means Clinical Sports Massage.

Having opportunity to take on courses , go to events, get up to date information , is an absolute necessity ,having the backing of Graybrooks Insurance a company that specialises in insurance for Therapist’s.and is an absolute.

So this year on September 5th 2015 While at the Spots Massage Association Conference, Steve Kirby was Awarded The Graybrooks SMA Member of the year 2015.

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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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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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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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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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Ski Injury Recovery And Rehabilitation In Norwich

I was reminded by one of my clients that it was, Skiing time.

With all the rain we have had and the mildness of the weather it had not occurred to me,

but now with I feel it is time to talk to folks about Skiing Injuries

like any other sporting injury they can vary, but lets face it broken arms legs seem to be the usual suspects, as for your muscle’s, strains and sprains are very prominent , lets not forget you are in cold conditions, so if muscles don’t have time to warm up they will pull and more than likely to tear.

Although sometimes disasters happen like the incident that has affected Michael Schumacher, these are rare these days and we are thankful he is in a stable condition, also the German Chancellor Angela Merkel has injured her pelvis on a cross-country skiing trip during her Christmas vacation although she is still working, but is now having to cancel some of her engagements.

I deal with recovery and rehabilitation of injuries, Sprains, Strains and recovery after all broken bones are a regular occurrence and in all my years in business, I have had to deal with quite a few, dealing with them using Neuromuscular Injury Techniques, massage on the and with The Bioneuro Therapy System Sigma Q (ΣQ®)

We all know that prevention is better that cure and preparation is always better, unless you are to prepared to fail.

It is the same with suppleness and conditioning , if you have regular massage, you muscles are more supple and flexible therefore they will allow you to become more flexible, less prone to injury, no matter what sport or exercise you do.

Ice, snow are unstable surfaces, so it is more important that you counteract that with stability in your body.

Here are some of the Common injuries, and how it may be possible to avoid them.

Skier’s thumb. ( A nice name for also known as Gamekeepers Thumb)

This is a upper extremity injury, affecting the stabilizing ligaments on the sides of the thumb joints – usually the inside or ulnar collateral ligament (UCL).

How does it happen

It often occurs when a skier falls and they do not release the ski pole, causing over-bending and stressing of the thumb. The first thing is the pain, you will feel it, do not ignore this it is a signal to see a Doctor or therapist , It could be a partial tear of the ligament, possibly treated with a splint; a Therapist would be able to advise you because if it is a complete tear it will need surgery, you will need to see a therapist for rehabilitation work after surgery to get you back on track.

Tips on prevention of this injury

Your reaction is to hold on to the Ski pole, Don’t you have to let go of your ski poles the moment you fall. There are certain poles because of the type of handles, as a beginner you should avoid talk to the Ski shop advisers for information on this to help decrease risk

Knee injuries

As I said the main problem, 40% of all skiing injuries, are either ACL (Anterior Cruciate Ligament) or MCL (Medial Collateral Ligament) sprains or tears of these ligament and muscle groups, being the most common.

How does it happen

Knee injuries usually occur as the result of the something Skiers call the Snow Plough Position, ( Imagine you are doing a squat with your knees to far forward, past your toes, your body is not stable and the most extreme point is your knees), so when a skier is falling in this position they will hit the knee joint with excessive force. Another injury caused to the knees, can be because of Skis crossing or stance widening too far . Again, we may be looking at splinting as it may resolve the injury, but again there is a possibility of more ruptures occurring, you may require surgery. Therapy will defiantly be needed after this and the sooner the better, early intervention, will defiantly speed up recovery.

Tip on prevention of this injury

The best prevention here is pre-conditioning of your quads, Massage and the correct sort of workout building steadily, should help considerably. Proper maintenances is so important. Avoid an overly-wide stance, and if you do start to fall, don’t resist, go with it. ( one other tip is why not go to a Jujitsu class and ask for a few lessons in learning how to fall you will be in a safe environment with guys who specialise in that sort of teaching )

Head injury

As with any head injury it is a must that you get it checked out Straight away DO NOT leave it under any circumstances.

Tip on prevention of this injury

I will pull no punches here. These can be fatal when skiing at high speeds. So it is important that helmets are worn they are vital protection, you may find your self in a situation of travelling down the slope 2-3 times faster than the recommended range, for even the best helmet protection, so if your new to the sport please stay in the designated areas advised and listen to your instructors.

There is no if’s or maybes about this one, You should always wear a helmet, you should also monitor your speed to stay within a safe zones. Also, be aware of others around you and your surroundings, use your common sense to avoid collisions, remember you are on a slope of a mountain, there will be people above you so look uphill as well as down, and give way when you need to as they may not be able too , Always follow directions on the signs it could well save your life.

Neck and Shoulder Injury

These can occur from a sudden fall, damage may be to the Clavicle or Scapular also injury to the Humerus because of impact due to the fall, these injuries seem to be more prevalent with Snowboarders, than Skiers. In this case it may be a hospital trip to put things back in order, you may also have damage to muscle groups from the Trapezius, Rotator Cuff muscles, to Rhomboids if these muscles are tight, this can be the case especially if you are in a sedentary working environment and not use to a rigorous activity, then these muscles are suddenly having to do a lot of stretching and work.

Tip on prevention of this injury

Try to stay flexible with shoulder and neck muscles, lots of exercises you can do keep supple, massage can be essential for these muscles, as we do seem to not use them as much as we should. When you feel tired, relax these muscles and a hot soak in the bath or a session in a steam room can always be good for them.

If you are New to skiing some quick tips to help:

1. Don’t overdo it, trying to impress your friends, we all need to start out somewhere and if you want to continue with the sport do it sensibly . Start out on easier terrain, improve your skills gradually take your time enjoy it, you are not in a race you are on a steep learning curve . Before you even start on the real thing , get in shape prepare those muscles, have proper training, try a dry slope.

2. There is a skier’s “code of conduct” – these are common-sense rules, you will see them posted on the slopes, don’t ignore them, They are for your benefit, your protection, and for the safety and of others, don’t become and injury statistic.

3. We have not mentioned the Ski lifts .You must Pay attention to them and others when getting on and off the lift, this can be a prime time for injury, and you don’t want that, on your first time out.

4.You have to take breaks. I know in the excitement you will want spend your Ski time challenging yourself . Injury rates do increase with fatigue, when you are tired you are not focused, pace your self , rest when you feel you need to take it sensibly and steady , as with any exercise you will need to stay hydrated so you still need to drink plenty of water.

5. Learn to take the fall; Don’t fight it , as I have already stated fighting it is how ligaments get torn and damaged. Your bottom can is your best friend If you can, sit down to break the momentum Also this will naturally bring you down into a foetal shape. Tucking every thing in. Less area to damage.

6. Take lesson from a professional, that is what they are there for, to improve your technique you skill and to help you avoid any bad habits , don’t take short-cuts , they will not do you any favours .

If you do sustain an injury

You should see the doctor, don’t be a hero, whenever you sustain any type of injury. Skiing injuries should always be evaluated to avoid the possibility of long term damage, most can usually be treated without operative intervention and can be stabilized and treated by a therapist with excellent results.

Before you venture out on the slopes, get in shape!

Skiing will put heavy demand on some major muscle groups, so lets get them prepared. I will say this again regular massage is a preventative measurement as well as a recovery and rehabilitation measure.

Quadriceps are the main muscle group used for skiing; they maintain your stance and protect your knees. You need to get them in shape, try squats and remember your knees should not go over your toes.

Glutes & Hamstrings: These allow you to flex, forward into the leaning position needed for downhill skiing, it requires great strength and a lot of work from your hamstrings and glutes.

Thighs: Your inner thighs keep the skis together, while outer thighs are the main provider of stability and steering.

Calf muscles the Gastrocnemius and the Soleus. keep you upright over your bent knees. These are your power house you need to strengthen them.

Abs and Back: When Skiing you need to be in the proper flexed, bent position but this will put stress on your back. You need to strengthen your core stability to prevent spinal injury.

Arms: You need to be able to push-off with power and stability, so work on the shoulder joints, biceps and triceps need to be part of your preparation routine.

Look at the whole package and work it out with your trainer, don’t miss out the massage it is a must to keep all those muscles in top working order.

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