The seemingly simple ankle sprain, if improperly treated, has the potential to cause long-term damage (and possibly recur), leading to a real reduction in our quality of life. This is what you should be doing instead to rehab your sprained ankle effectively.
OK, so we are mostly aware of the obvious reasons to get a massage; relaxation, stress relief, easing muscle soreness, injury prevention and management. All of these are fantastic and very well documented ways in which massage therapy could and should be a part of our lives on a regular basis.
But as more and more people are pushing their bodies to the extremes of their limits, (UltraRunning Magazine saw a jump of 10% in participation in 2013 on the previous year) and occasionally suffering a little for it, how else can one of the oldest manual therapies in the world play its part in preparing us for the long haul? UFIT Clinic massage therapist Lynsey Keynes shares the five lesser-known benefits:
Increased range of motion
Whether you’re engaged in five UFIT bootcamps a week and not stretching out properly (naughty naughty), or whether you're stuck under a laptop all week and suffering from carpal tunnel syndrome, your muscles are getting used and abused on a daily basis. Building regular massages into your routine can help soften, open up, stretch, release and allow extra, oxygenated blood to flow into those muscles and joints enabling you to reach and push further than before.
Racket sports, driving, carrying kids on one side, generally just not being ambidextrous (who actually is?), all have an effect on the shortening of our muscles, and therefore tightening on one side. In a sporting environment, achieving good balance is key, and with a good massage to realign the posture, you could be well on your way to equilibrium.
Decrease migraine frequency
Exercise can be a migraine trigger (which presents a bit of a conundrum). Massage can help relieve muscle spasms, improve circulation, enhance sleep quality and increase serotonin, all of which can play a part in preventing not just tension headaches, but vascular headaches. Any migraine sufferer knows an attack can happen any time, so begin by pre-empting the threat and having a massage once a week to keep them at bay.
Having just one massage can boost your immunity. How? Massage interacts with the hormone system and decreases levels of cortisol, the stress hormone in the body. When you’re stressed, you probably notice you get more colds, sleep less well, just don’t feel 100%. Massage manages that cortisol away, and encourages the production of white blood cells, which defend your body against illness. So no more excuses not to get out for that run!
Eases symptoms of depression
Massage releases dopamine and serotonin, eases physical pain, calms the mind, decreases anxiety, soothes tense muscles and the sheer act of touch can simply be enough to lift your spirits. So use massage therapy alongside regular exercise, to help stabilise moods and tackle those challenges whether they be physical, emotional or mental.
About the author
Lynsey is a UK trained massage therapist and certified in both ITEC and BTEC level 4 Massage and Anatomy and Physiology. Having spent 15 years working in high-pressure marketing roles, Lynsey decided to embrace her ultimate passion in bodywork and use her experience to help people overcome the physical and mental stresses that modern life puts upon us.
She is a passionate believer that massage and sports massage should be a part of our everyday lives to support our bodies in whatever challenge we put upon them; whether you are a professional sports person, have a sore back from carrying your baby, or simply need to release some tension from a day in the office.
Did you know?
- The average high school swimmer performs 1 to 2 million strokes annually with each arm
- Over 1/3 of top level swimmers experience shoulder pain that prevents them from normal training
- 90% of complaints by swimmers that bring them to the doctor and/or osteopath/physiotherapist are related to shoulder problems.
The shoulder complex is designed to achieve the greatest range of motion (ROM) with the most degrees of freedom of any joint system in the body.
Your shoulder is a ball and socket joint, with a rim of cartilage that goes around the socket to make it deeper and more stable. Surrounding the joint is your joint capsule, a fibrous material, with thicker parts of the capsule forming ligaments.
A number of muscles, and the tendons from these muscles run around and over your joint. The muscles that have the most effect on your joint stability are called the rotator cuff. The ‘cuff’ is made up of 4 muscles which work together to help keep your shoulder centred in the socket:
What is a swimmer shoulder?
Swimmer’s shoulder is an umbrella term covering a range of painful shoulder overuse injuries that occur in swimmers. Because there are various parts of your shoulder that can be injured from your swimming stroke, your pain can be anything from a local pain near the shoulder joint, to a spreading pain that travels up your shoulder and neck or down into your arm. Being an overuse injury, it is caused by repeated trauma rather than a specific incident.
Swimmer's shoulder has the following characteristics:
- Inflammation of the supraspinatus and biceps tendon within the subacromial space leading to a shoulder impingement syndrome.
- The onset of symptoms is often associated with altered posture, glenohumeral (shoulder) joint mobility, neuromuscular control, or muscle performance
- Training errors such as overtraining, overloading, and especially poor stroke technique may also contribute to this condition.
Many swimmers have inherent ligamentous laxity and often will have multidirectional shoulder instability - essentially, more movement in the joint.
However, all swimmers develop muscle imbalances where the adductors and internal rotators of the arm over-develop (due to the nature of swimming). Unfortunately, this leaves a relative weakness of the external rotators and scapular stabilisers - simply because they don’t get used as much. Consequently, this muscle imbalance overuse and/or poor technique results in an anterior capsule laxity. These all culminate and allow the humeral head to move forward and up thereby, compromising the subacromial space (where the supraspinatus and biceps tendons run through) causing an irritation/impingement.
What goes wrong in swimmer’s shoulder?
The shoulder is a very mobile joint, and being so mobile, it needs to be well controlled by the muscles and ligaments that surround the joint. Over-training, fatigue, hypermobility, poor technique, weakness, tightness, previous shoulder injury or use of too large hand paddles can lead to your muscles and ligaments being overworked. If this goes on, injuries such as rotator cuff impingement and tendonitis, rotator cuff tears, bursitis, capsule and ligament damage, or cartilage damage can occur.
Prevention of swimmer’s shoulder
9 times out of 10, a poor stroke technique is causing shoulder pain in the first place in swimming. Correcting your technique is not actually that difficult, but you do need to know what to look out for and, just as importantly, work diligently to improve in these areas. Video analysis is a great tool for this because it really helps you identify what you personally need to work on.
The following 3 simple tips will ensure you avoid developing a shoulder injury from your swimming:
1. Body rotation
Developing a good, symmetrical body rotation through the development of an efficient bilateral breathing pattern is key to removing shoulder injury.
Swimming with a flat body in the water with limited rotation along the long axis of the spine causes the arms to swing around the side during the recovery phase.
Bad body rotation
Good body rotation
This swinging action results in large amounts of internal rotation at the shoulder joint which is the major source of impingement and rotator cuff issues. By using several key technique drills this can be easily addressed and fixed.
2. Hand placement into water
A hand pitch outwards with a thumb first entry into the water leads to excessive internal rotation which, from approx 3200 strokes per hour, can eventually lead to acute pain in the shoulder as an 'over‐use' injury. Instead of entering the thumb first, change your technique to enter with a flat hand, finger tip first
3. High elbow catch
Without the use of video analysis, many swimmers are unaware of how they pull through under the water. Typically swimmers will pull through with either a dropped elbow or with a very straight arm. Doing so loads the shoulder muscles excessively as the majority of the pull through phase is spent pushing down, rather than pressing back. Working to develop a ‘high elbow catch’ technique with enhanced swimming posture will really help you utilise the larger, more powerful muscle groups of your chest and upper back, rather than rely upon the shoulders.
Treatment for swimmer’s shoulder
Researchers have concluded that there are essentially 7 stages that need to be covered to effectively rehabilitate these injuries and prevent recurrence.
Phase 1: Pain relief & anti-inflammatory tips
As with most soft tissue injuries the initial treatment is RICE - Rest, Ice, Compression and Elevation.
In the early phase you’ll most likely be unable to fully lift your arm or sleep comfortably. You should stop doing the movement or activity that provoked the shoulder pain in the first place and avoid doing anything that causes pain in your shoulder.
You may need to wear a sling or have your shoulder taped to provide pain relief. In some cases it may mean that you need to sleep relatively upright or with pillow support.
Ice is a simple and effective modality to reduce your pain and swelling. Apply for 20-30 minutes every 2 to 4 hours during the initial phase, or when you notice that your injury is warm or hot.
Anti-inflammatory medication (if tolerated) and natural substances (eg arnica) may help reduce your pain and swelling. However, it is best to avoid anti-inflammatory drugs during the initial 48 to 72 hours when they may encourage additional bleeding. Most people can tolerate paracetamol as a pain reducing medication.
As you improve, supportive taping will help to both support the injured soft tissue and reduce excessive swelling.
Your osteopath will utilise a range of pain relief techniques including joint mobilisations and massage to assist you during this painful phase.
Phase 2: Regain full Range Of Motion (ROM)
If you protect your injured rotator cuff structures appropriately the injured tissues will heal. Inflammed structures eg (tendonitis, bursitis) will settle when protected from additional damage.
Symptoms related to swimmers shoulder may take several weeks to improve. During this time it is important to create an environment that allows you to return to normal use quickly and prevent a recurrence.
It is important to lengthen and orientate your healing scar tissue via joint mobilisations, massage, shoulder muscle stretches and light active-assisted and active exercises.
Researchers have concluded that osteopathic treatment will improve your range of motion quicker and, in the long-term, improve your functional outcome.
In most cases, you will also have developed short or long-term protective tightness of your joint capsule (usually posterior) and some compensatory muscles. These structures need to be stretched to allow normal movement.
Signs that you have full soft tissue extensibility include being able to move your shoulder through a full range of motion. In the early stage, this may need to be passively (by someone else) eg your osteopath. As you improve you will be able to do this under your own muscle power.
Phase 3: Restore scapular control
Your shoulder blade (scapular) is the base of your shoulder and arm movements.
Normal shoulder blade-shoulder movement - known as scapulo-humeral rhythm is required for a pain-free and powerful shoulder function. Alteration of this movement pattern results in impingement and subsequent injury.
Researchers have identified poor scapulo-humeral rhythm as a major cause of rotator cuff impingement. Any deficiencies will be an important component of your rehabilitation. Plus, they have identified scapular stabilisation exercises as a key ingredient for a successful rehabilitation.
Phase 4: Restore normal Neck-Scapulo-Thoracic-Shoulder function
It may be difficult to comprehend, but your neck and upper back (thoracic spine) are very important in the rehabilitation of shoulder pain and injury.
Neck or spine dysfunction can not only refer pain directly to your shoulder, but it can affect a nerve’s electrical energy, causing weakness and altered movement patterns.
Plus, painful spinal structures form poor posture or injury do not provide your shoulder or scapular muscles with a solid pain-free base to act upon.
In most cases, especially chronic shoulders, some treatment directed at your neck or upper back will be required to ease your pain, improve your shoulder movement and stop the pain or injury returning.
Phase 5: Restore rotator cuff strength
It may seem odd that you don’t attempt to restore the strength of your rotator cuff until a later stage in the rehabilitation. However, if a structure is injured we need to provide nature with an opportunity to undertake primary healing before we load the structures with anti-gravity and resistance exercises.
Having said that, researchers have discovered the importance of strengthening the rotator cuff muscles with a successful rehabilitation program. These exercises need to be progressed in both load and position to accommodate for which specific rotator cuff tendons are injured and whether or not you have a secondary condition such as bursitis.
Phase 6: Restore technique, speed, power & agility
Swimming requires repetitive arm actions, which place enormous forces on your body (contractile and non-contractile).
In order to prevent a recurrence as you return to swimming, your osteopath will guide you with exercises to address these important components of rehabilitation to both prevent a recurrence and improve your sporting performance.
Depending on what your training or competitive program entails, a speed, agility, technique correction and power program will be customised to prepare you for swimming-specific training.
Phase 7: Return to swimming
Depending on the demands of your swimming season, you will require individual exercises and a progressed training regime to enable a safe and injury-free return to swimming.
Your osteopath will discuss your goals, time frames and training schedules with you to optimise you for a complete return to swimming.
The perfect outcome will have you performing at full speed, power, agility and function with the added knowledge that a through rehabilitation program has minimised your chance of future injury.
ABOUT THE AUTHOR
Sebastien is a qualified Osteopath from France and graduated with a MSc in Osteopathy from Ecole d’Osteopathie Paris. Prior to this, he obtained a BSc in Sport & Exercise Science from the University of Rouen. He is also a certified Personal Trainer and Swimming Coach.
Before relocating to Singapore, Sebastien worked as a Sports and Health Manager for a luxury Parisian spa and launched his own Osteopathy clinic in 2014.
A revolution in patient recovery and rehabilitation in Singapore – Manual Therapists, Movement Specialists, Psychologists and Nutritionists working together to help you achieve your goals.
Singapore's only clinic that combines an international team of experts from multi-disciplinary backgrounds to ensure that your health is always at the forefront.
Book your consultation today at www.ufitclinic.com with one of our specialists.
All high-impact workouts put strain on your feet and ankles, but Crossfit’s and Bootcamps mix of weights, jumps, and cardio can place additional types of pressure on your feet.
These types of stresses have led to misrepresentations in the media. CrossFit has a reputation of being dangerous, with stories of sprained ankles, plantar fasciitis or stress fractures, but these tend to be rare outcomes, and there’s no research based evidence that CrossFit is any more dangerous than other forms of intensive exercise. One study found that 70% of participants had been injured at some point which sounds like a lot, but researchers estimated the rate was three injuries per 1,000 hours trained. That’s roughly the same as you’d expect to get from gymnastics, and far safer than contact sports like rugby.
Still, there are some aspects of CrossFit which make it risky. The emphasis on high reps and heavy weights, mean you must have a good trainer. Many trainers have only a weekend’s training in CrossFit methods, and no expertise in biomechanics, and they may be oblivious to small mistakes in technique which can lead to big problems in the long term. The team mentality means CrossFitters encourage each other to push past the pain barrier; which is fantastic if you’re lacking motivation, but extremely dangerous if you’re on the brink of injuring yourself.
Many people have inherent imbalances, joint limitations or they may be harbouring niggling injuries which make exercise injuries more common. Niggling injuries are easier to overlook if they are in your feet or legs. For sports people it is very easy to ignore a recurring injury if it seems small, but as with most injuries the most serious often start years before as a niggle or an ache, with appropriate screening the more serious injuries can often be prevented.
Years of sedentary living and poor posture can lead to significant muscle weaknesses, leaving people much stronger on their dominant side. Even people who are fairly active often have muscle weaknesses that leave them out of alignment: for example, if you always carry a heavy handbag on your right shoulder then it will leave you stronger on that side of your body. It’s also very common also have one leg slightly longer than the other.
In everyday life, you’re unlikely to notice that one of your legs is a little shorter or you are suffering from ankle instability. But once you start doing intense WODs, lifting huge weights, or running long distances, the lopsided distribution of your body weight can lead to long-term problems with your ankles and knees. Unless you drop a barbell on your foot, most injuries are caused by problems building up over time as the strain on your body exacerbates pre-existing issues.
Eventually, though, building muscle strength through CrossFit will leave you less injury-prone, since stronger muscles are less likely to tear. You just have to make sure you’re pushing your body safely. Wearing well-fitted shoes is proven to reduce your risk of injuries from exercise, but since there’s such a variety of activities in a CrossFit class it can be hard to choose the right footwear. There is a large debate currently between the two most common shoes used in CrossFit, but we will broach this another time. As with all new sports and activities, there are some ideas about health and fitness which are widespread but not really backed up by scientific evidence. Eating paleo is one, doing multiple sets of Olympic lifts is another. There’s a widespread idea that the best shoe for CrossFit is one with a very flexible sole and zero drop – that is, a shoe that keeps your heel exactly level with your toes.
It is important to have a new shoe for each sporting activity, and with the variation of movements and activities in CrossFit, in theory, you’d need a different type of shoe for each activity – one for cardio, one for lifts, and one for jumps. Since everybody knows how to run or jump but most people have never done clean-and-jerks before starting CrossFit, it makes sense to focus on getting a good pair of weightlifting shoes.
Weightlifting shoes are very different running shoes. They usually have a slight wedge shape to them, because lifting the heel slightly reduces pressure on the spine while lifting and forces the quads to take more of the weight. The raised heel also discourages you from lifting the ankle or rolling sideways into ‘duck feet.'
Done correctly, with good form, weightlifting actually strengthens the bones in your feet and ankles, but done incorrectly it can cause nasty chronic injuries like collapsed arches. Women should be especially careful to wear the right shoes for lifting weights. A study found that men tended to get more ‘typical’ weightlifting injuries, like shoulder sprains or muscle tears in the arms, while women were more vulnerable to hurting their knees and ankles.
CrossFit is great for your cardiovascular fitness, it burns hundreds of calories a session, and all those squats will give you glutes that could crack a walnut. Just make sure that you’re taking good care of your feet and ankles, or you could end up ruining all your gains by getting injured.
About the author
Tim has been working in Singapore for 6 years, he spent 2 years at Tan Tock Seng Hospital before moving to The Foot Practice. Tim recently joined the UFIT Clinic team to help support our CrossFit Tanjong Pagar and CrossFit Bukit Timah athletes.
He has previously worked at Addenbrookes Hospital in Cambridge (UK) whilst also working under several renowned Podiatric surgeons in London. Tim has worked in Southern India, Peru and China treating a whole range of different foot types.
He specialises in non-surgical treatment of the foot and ankle, with special interest to sports injuries and paediatric foot care. With a specialist interest in the effect of custom made orthotics and the effect on foot health.