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Working In An Office Causing Your Pain?

Whether you are working in an office or working from home this blog post is for you. We will be able to give you tips to help reduce the aches and pains caused from your office setup. Even if you have been working in an office for 20+ years or just starting out. Find out the common aches and pains that other like you suffer from and how to fix them!

What are the common aches and pains in office workers?

Here at Cardy Sports Clinic, we see a steady stream of workers who are either still in the office or working from home. No matter what your current work environment, there seems to be a theme with what you all are complaining of. Whether the company you work for has provided you with the best equipment or not; there is a definite pattern with the two working environments.

  • Neck Pain
  • Lower Back Pain
  • Tension Headaches
  • Leg Pain
office pains
Working in an office causing your pains?

What is Office Syndrome?

This is an ache and pain type syndrome labelled as office syndrome, however, it can affect anyone that sits and uses a laptop or any other device. Prolonged period of sitting at a desk or on a device will increase the risk of suffering from office syndrome. Typically, offices and working environments in general, carry a lot of stress. Unfortunately, we aren’t able to swat away stress like an annoying fly, instead it accumulates and builds up the tension in the muscles. Scroll down to learn how we can help reduce the aches and pains.

Could my posture cause my pain?

This is a heavily argued point in the healthcare industry. There are some areas of the healthcare industry that still stick to the “Posture is linked to Pain”. However, there isn’t a one shoe fits all in this world, so why do we assume that every person should have the same posture. The true cause of your pain is unlikely to be related to your posture, instead, putting yourself into an unnatural position or overstretching for a lengthened period of time is more likely the cause.

An example of this will be related to screen usage. Whether you are in the office or at home, you more than likely have multiple screens to use at any one time. Commonly, you spend the majority of your time on one screen (usually on your left) whilst operating the mouse with your right hand. If this is you, does the right side of your neck/shoulder ache or give you pain?

Office Syndrome

Does my office setup affect my aches and pains?

More than likely, yes. Where you have your main screen positioned, screen height, chair height and the length of time you stay seated, will all affect your aches and pains. Many companies have a department where they can give you advice on your setup. So get in contact with a head of department for example and ask the question. Did you know a lot of businesses have a health allowance for you? This means that you can come for a Deep Tissue Massage or Sports Massage with us, and you claim it back from your company.

How to reduce the pain from working in an office?

The best thing to do is to get yourself moving. Take regular breaks throughout the day to get up out of your chair and have a little stretch. Shake your arms about, touch your toes, move the hips or just stroll about your house. All of this will help! Sometimes the aches and pains are a little more difficult to shake off. In this case we recommend getting a Sports or Deep Tissue Massage. We have helped so many office workers already so what are you waiting for!

Office Workers Aches and Pains

5 Ways You Can Help Reduce Pain After Exercise

Whether you are an athlete or someone who exercises on a regular basis, you know how painful muscle soreness can be. And while you may not be able to stop the pain, there are some things that can help reduce it. Exercising is a great way to stay healthy and have fun. Whether you’re just taking a walk, going for a run, or playing sports, being active can also help with weight loss and improve your mood. Unfortunately though, exercising can sometimes do more harm than good. The soreness and pain that you feel after exercise or injury are called delayed-onset muscle soreness (DOMS). Check out our blog on this here >> DOMS

Why do we experience pain after exercising?

It’s not uncommon to feel muscle pain after exercise or injury. It occurs when you have small micro-tears in the muscles. You know you have DOMS because your muscles will feel sore and stiff the day following a workout.

The role of lactic acid in the human body

Lactic acid is a naturally occurring substance that is produced when your body breaks down sugars for energy. Your cells use it as a fuel and it becomes a waste product. Lactic acid is produced during anaerobic respiration; this is respiration without the use of oxygen. This waste product will accumulate in the muscles, slowing down key systems to prevent serious damage from over-exertion.

knee pain

How you can help reduce muscle soreness

There are a number of ways that can help reduce muscle soreness. The first is to use ice packs. This will help reduce the inflammation in the area and decrease the pain. You can also massage your muscles with an ice pack to stimulate blood circulation. Another way to reduce DOMS is by using compression garments, like socks or sleeves, on injured areas. This will help improve circulation and reduce swelling which leads to relief from pain. Many people find relief from exercises like stretching, light yoga, or tai chi which are all gentle movements that can be done any time. If you have a chronic condition like arthritis or diabetes, talk to your doctor about supplements that may help too.

All these methods will help relieve muscle soreness after exercise or injury!

How does diet and hydration affect my recovery?

Exercising can cause you to lose water and electrolytes which can lead to muscle pain. If your workout was longer than an hour, chances are you’re going to need to rehydrate. Aim for drinking 16 ounces of water or sports drinks for every pound of weight lost. You should also eat a variety of foods with protein, carbohydrates, and healthy fats before, during, and after exercise.

Hydration

5 Ways To Lose Your Pain

  1. Light Massage
  2. Hot Bath
  3. Balanced Diet
  4. Hydration
  5. Active Recovery

How Can We Help?

Light massage is one of the best ways to get rid of DOMS. The use of massage is great to increase blood flow to an area, increasing the delivery of nutrients to the damaged tissues whilst taking away any unwanted waste products. If you are looking for advice on how best to manage your injury or to get rid of your muscle pain; get in contact with us and have a chat!

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The Common Myths Of The IT Band

There are a lot of misconceptions about the IT Band out there in the world. In this blog post we will try to explain the common myths surrounding the IT Band.

What is the IT Band?

The IT Band is a fibrous structure that runs along the lateral aspect of your leg. This structure originates at the iliac crest (the round part of the hips) and attaches into the lateral condyle of the tibia (outside of the lower part of the knee). There are two muscles that also connect into this structure; the gluteus maximus and the tensor fascia latae. There are several pathologies that are linked with the IT Band.

Myth 1 – You Can Foam Roll Your IT Band

Obviously, you can get on a foam roller and roll over your IT Band. However, this isn’t reducing any tension in the band, instead it is giving you the false impression that you are fixing your pain and discomfort. Often, the pain and discomfort that presents in the lateral leg is due to tightness or weakness in surrounding muscles. Are you currently suffering with this, if so get in contact so we can start you on the journey to becoming pain free.

IT Band Foam Rolling

Myth 2 – The IT Band Can Be Stretched

The IT Band itself can’t physically be stretched. Instead, stretching of surrounding musculature alongside a strengthening programme will really help to improve outcomes. To stretch the fascia you need to be able to apply around 2000lbs of pressure to it!

Myth 3 – A Tight IT Band Is Causing My Knee Pain

Often the tension on the IT Band can be a contributing factor towards your knee pain. However, this is unlikely the true cause of your pain. By having a full assessment and answering a few simple questions in regards to your lifestyle, exercise level and current pain levels. We can quickly determine a simple idea of the causative factors linked with your pain.

knee pain

How Can I Reduce My Pain?

There are several different things you can do to target your pain. The best thing you can do is to seek professional advice before starting any treatment yourself. Below is a list of potential treatments that will reduce the pain in and around your IT Band.

  • Hip Abductor Strengthening Programme
  • Hamstring and Quadriceps Mobility
  • Anti-inflamatories
  • Management of Loading

Feel free to drop us a message if you have any questions or have any worries about your own pain. We are more than happy to help with anything you may have going on!

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Top Tips To Recover From Exercise Quickly

After exercise we are often faced with muscle soreness and pain; otherwise known as DOMS. Check out my last blog post to find out more about delayed onset of muscle soreness here. In this post I will give you some tips on how you can help aid your recovery with simple processes and routines. Improving these aspects will help you recover quicker!

How to reduce recovery time following exercise?

There are several areas that you can focus on to make sure that you can make your recovery as optimal as possible. However, remember that even when you optimise your recovery you can still suffer with muscle pain. The biggest thing here is to give your body the best chance to repair the damaged muscles and allow for the adaptations. So the areas you will want to concentrate on are:

  • Hydration
  • Diet
  • Sleep
  • Alternative Treatment
  • Active Recovery
hydration for recovery

How to hydrate after exercise?

We all know that we should be drinking a minimum of 2 litres of water a day. However, if we are exercising at a high intensity we are going to sweat and lose fluid. Therefore, we need to consume more fluid to allow ourselves a chance to rehydrate. You are probably sat there thinking, well obviously; but did you know that being in a state of dehydration will slow down your muscle recovery? The process of muscle synthesis is slowed down until the body is rehydrated, therefore prolonging your time for recovery!

What should I eat after exercise?

Following exercise you should look to consume a food with a high carbohydrate content. Depending on the type of exercise you have just done, your glycogen stores are likely to be depleted. Having a carbohydrate snack within 30 minutes of exercise finishing can really help to improve recovery times. To improve recovery times even more, have a protein snack alongside this too.

diet to recover

Does sleep help me to recover?

Absolutely! Getting enough sleep is key in the recovery from injury or exercise. When you sleep, your body releases more hormones such as, human growth hormone. When this is released it helps with the rebuilding and repair phase in the muscles. So getting your 8-hours is key. Therefore, try to switch off from your phones/laptops at least 30 minutes before bed so you can just fall asleep quickly and effortlessly!

How will massage help me to recover?

The key aspect when having a massage for recovery is that it isn’t too deep. The best massage to have to help you to recover is one that finds the balance between a deep-tissue massage and a spa style relaxing massage. Massage will help to increase blood flow to an area, relax the muscles and remove any waste products sat within the muscles. Therefore, why not try it?

massage to recover

What is an active recovery?

An active recovery is the performance of low intensity activity following a strenuous bout of exercise. This will help to keep the blood flowing through the muscles and tissues. Therefore, the muscles will have a continued supply of nutrients and vitamins to help them recover quicker! Aim to keep your heart rate between 30-60% of you maximum heart rate for the best results. There are so many different ways in which an active recovery can take place. The list below will mention a few types of active recovery.

  • Swimming
  • Cycling
  • Brisk Walk
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What Is DOMS And Why Do I Suffer From It?

In this short blog post we will talk a bit about DOMS and the causes behind it. We will also discuss how to reduce the pain that severe DOMS can cause and also outline simple steps so that you can put in place your own treatment for DOMS.

What is DOMS?

DOMS is short for delayed onset of muscle soreness. This represents the pain felt in the muscles after physical activity. This muscle soreness is associated with a build up of lactic acid and fatigue of the muscles. It is nothing to worry about though!

What Causes DOMS?

DOMS is usually caused by exercise you are not used to. For example, if you have been away from the gym for a long time and try to shift as much weight as possible. You will be in pain! The DOMS is brought on by the fatigue and build of lactic acid in the muscles. As well as this, eccentric exercise related movements have been thought to be linked to DOMS.

knee pain

How Can I Reduce The Pain From Severe DOMS?

There are a few things that you can do to try and reduce the pain that you are suffering with from DOMS. The first is more preventative. Instead of suddenly increasing your workload in the gym or with your physical activity levels, look to steadily increase this over time. It can be hard to not overdo it when training, therefore, if you are suffering, look to do an active recovery. This could be anything from a low intensity bike, a swim or a brisk walk. Getting yourself moving can be great to reduce the pain.

Swimming for recovery

Is it bad for me?

DOMS isn’t necessarily bad for us. However, when we have the muscle soreness, we can quite often take a prolonged break from exercise until we are pain free. So in this sense, it can be a hinderance to performance and physical adaptations. Usually, DOMS just shows that you have taken part in some physical activity that will lead to positive changes in the body.

The key point to remember is that with any sort of physical activity you will place your body under an increased amount of stress. Therefore, if you are suffering with muscle soreness following exercise don’t worry, it shows the body is starting to physically adapt.

DOMS

Whats A Good Treatment For Delayed Onset of Muscle Soreness?

Everyone will react different to treatment for DOMS, as it is varies how we all suffer. However, below is a list of potential treatment ideas to ease the severe pain felt with DOMS. You can prevent DOMS by building up your load through your training program and having a varied programme.

  • Massage
  • Active Recovery
  • Mobility Sessions

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Can I Use Supplements To Help Me Recover Better?

In short, yes. Of course you can. In the market today there is a wide variety of products that you can pick and choose from that all do a variety of different things. Whether they help with the preparation or recovery phase of your exercise will depend on what you take. In this blog post, I will try to outline a few different types of supplements, what they do, and how they can help or hinder you.

What do supplements do?

Supplements do exactly what they say, they supplement your diet. They are not a replacement. Supplements can do a whole host of different things, depending on the type of supplement you are taking. Whether you are taking protein powder to increase your protein intake or taking a fruit and greens supplement to boost your intake of micronutrients. They will all look to improve your performance and recovery in their own way. Supplementing your diet can help with:

knee pain
  • Recovery
  • Performance
  • Concentration
  • Immune Function
  • Overall Health

What are the different types of supplements?

There are too many supplement varieties to list out, so we will concentrate on just a few. Supplements will come in powder form, tablet, gummy sweet style and drinks. The list below outlines a few different supplements that you can take.

  • Protein – This is usually taken in powder form and will increase your daily protein intake through a shake. We will talk about choosing the right protein later in this post.
  • Creatine – This is a substance naturally found in our bodies that is key in the role of energy production. This can be taken in powder or tablet form. Supplementing this, will increase your bodies stores on phosphocreatine and increase production of ATP.
  • BCAA + EAA’s – This is branch chain amino acids and essential amino acids. These help with muscle rebuilding after exercise.
  • Pre-Workout – A caffeine supplement that can help improve concentration and performance in an athletic setting. Air on the side of caution with pre-workout though, as some are very potent!
  • Vitamins – As we all know vitamins are fantastic for us! You may look to supplement this to increase your intake. For example, a lack of sunlight can lead to a vitamin D deficiency.
EAA BCAA

How will a BCAA and EAA supplement affect me?

BCAA’s have been shown to reduce the protein breakdown throughout the whole body, which is key to preserve lean muscle. Whilst it has also been shown that BCAA’s can help to decrease body fat percentage. On the other hand EAA’s have been shown to improve lean body mass too. They aid in the muscle protein synthesis process following exercise, to counteract the muscle breakdown caused through intense physical activity. This is a great supplement to use for muscle recovery.

How do I choose the right protein supplement for me?

The protein powder that is best for you is the one that will help you hit your goals. Whether you are looking to lose weight, increase muscle mass or to maintain your current physique; you need to be careful what you select.

  • Increase Muscle Mass – Aim to get a Whey Protein or a Whey Isolate Protein. These are easily digested and absorbed by the body.
  • Lose Weight – You will want to get a protein powder that is low in sugars. This will take a bit of looking around. Most respectable supplement companies will tell you exactly what is inside each product.
  • Muscle Repair – Look for a powder with a high amount of protein.

Don’t rush into getting a protein powder. You can easily supplement your protein intake through your diet. Look at eating more fish, eggs and consume more milk! Start tracking your dietary intake before purchasing expensive supplements!

Swimming for recovery

Can I still recover quickly without supplements?

Absolutely! If you are already having a healthy, balanced diet, you will be surprised with your current intake of your macronutrients. Many people rush into getting supplements, when really it isn’t needed yet. Your recovery will depend on you. Eating right, staying hydrated, working on your mobility and not overtraining will help you. Take a step back and look at your current lifestyle, are you pre-disposing yourself to injury? Or can you optimise your recovery without supplements?

Feel free to contact us, we are more than happy to answer any questions on supplements that you may have.