AP Sports Rehab

Lets talk about Plantar fasciitis!🦶

That annoying and niggling pain around your heel and arch of your foot after long periods of standing or walking. It is caused by the inflammation of the plantar fascia, a thick web-like ligament that acts as a shock absorber and connects your heel and front foot.

There are many treatments that can help alleviate the symptoms, such as icing and rest (RICE) in order to reduce swelling and inflammation.

But there is also another handy trick that can help with this painful and persistent foe...

Just simply rolling a golf or hockey ball around under your foot can help relax the surrounding structures and help target crucial trigger points that can alleviate tension and pressure. It may not be the most comfortable technique but it can solve the problem and get you back on your feet!

For anymore advice, or if you are struggling with Plantar fasciitis or any other aches, pains or niggles please do not hesitate to contact us at AP Sports Rehab.

Contact us today and see the benefits of Sports Massage for yourself!

Getting in the spirit of the football transfer window with this one...

Two exciting new additions to AP Sports Rehab👀 announcement pending...⌛️⏳

Appointments available this week👍🏻

Contact us on 07810 331400 or email [email protected]

They do say that the proof of the pudding is in the eating🤔🙌🏻

To book your Sports Massage at AP Sports Rehab, call 07810 331400 or email us at [email protected]

⚽️🏏🏀🏸🎾🏑🏋🏼‍♀️🥍🏌️🤼‍♀️🏊‍♂️

Hope everyone is doing well in this crazy time!😅

I am very pleased to say that AP Sports Rehab are back open and available🙌🏻

So if you have any aches, pains or niggles💪🏻please do not hesitate to contact us on 07810 331400 or email [email protected]

Please feel free to like and share this post so that we can reach out and help anyone in need during this crazy and stressful time🙌🏻

To follow government guidelines regarding the pandemic, we shall be wearing PPE during all sessions and encourage clients to bring a face mask along to their sessions, to ensure everyone’s safety and good health😷

***FOAM ROLLERS***

The underrated heroes of any gym goer!

Such a useful tool for anyone who is engaging in exercise or sports. Foam rollers can help relax muscles similar to a massage and prepare them for exercise, but can also work as treatment after for tightness and niggles.💪🏻

They come in all shapes, sizes and surfaces so finding the right foam roller for you is entirely down to your own personal preference!

A smooth foam roller is a lot less intense than a textured foam roller. I suggest if you’re new to foam rolling then start with a smooth roller! Foam rollers also come in different densities which makes the difference on how intense they are too. If you’re new to foam roller try a softer/less dense roller. They also come in different lengths. Longer foam rollers are good for full body massage whereas the small ones are good to get into certain muscles and areas. You could also try a massage ball to trigger point certain knots.

Foam rolling can be uncomfortable so start off quite light to get use to how to use a foam roller. 🙌🏻

Always carry one in my sports bag for my sports teams, clients and sometime myself as we all require a bit of TLC sometimes!😎

To book an appointment at AP Sports Rehab, call 07810 331400 or email [email protected]

THAT PAIN IN THE NECK!!😭

The trapezius (traps) is one of the upper back muscles, and is separated into three sections- upper, middle and lower. This large triangular muscle helps support your arms and move your shoulder blades.💪🏻

This muscle can sometimes be overused and neglected, and is normally related to that build up of stress and tension headaches😫

The upper traps are commonly used by those who do weights in the gym, especially hang cleans and shoulder shrugs. The lower traps help support other muscles around the back, shoulder and arms during throwing movements. Whereas the middle traps can be irritated by poor posture and slouching. Sleeping awkwardly and poor desk ergonomics can also take its toll on this strong but busy muscle!

Therefore it is crucial that we look after our traps to help alleviate problems such as tightness and pain, as well as prevent potentially more serious injuries to the shoulder and rotator cuff muscles.

There are numerous methods that can help with this ‘pain in the neck’.

~ Nothing beats a good old shoulder rub! Soft tissue massage and trigger points can target areas of tightness and relieve any stress and tension.

~ The use of heat can also help with relaxing these overworked muscles. Think of muscles being like custard. If you leave them alone they get heavy and gloopy, whereas if you heat them up they become more fluent and workable- just like custard! A hot water bottle or soak in the bath can always help with all cases of tightness.

~ Posture changes. Stop slumping. Sit up straight. Look at adjusting your computer screen to a good level to prevent looking up and down constantly and overusing your traps. Adjust seat height occordingly too.

To book your appointment with AP Sports Rehab, call 07810 331400 or email [email protected]

💥ACHILLES TENDONITIS💥

Another one of those niggling and persistent pains that can quite easily be subdued!

Achilles Tendonitis is caused by inflammation around the Achilles’ tendon, and can appear at either the distal insertion (nearest the heel) or the proximal insertion (higher towards calf muscle).

There are many factors that can contribute to Achilles Tendonitis such as intrinsic factors such as injury, age and weight, but also extrinsic factors like changes in training patterns and activities. From my experiences of working in sports, people who frequently road run or train/play on harder surfaces are the most susceptible to this niggling pain. So this ones for you runners, basketballers and footballers!⚽️🏀🏃🏼‍♂️🏃‍♀️

Apart from the usual ice and rest, frequent calf massages can help alleviate the symptoms of Achilles Tendonitis. Soft tissue massage can help remove inflammation and swelling, as well as releasing tension that adds extra stress and load through the tendon.🙌🏻

Another useful tip is to take up foam rolling regularly, especially those that train in gyms or on hard surface such as indoors and Astro turf.💪🏻

Or you can simply book an appointment with us at AP Sports Rehab, and get the help and advice that can help conquer this persistent and frustrating injury.

Call 07810 331400 or email [email protected] today and book your next appointment🙌🏻

Week starting to fill up!🙌🏻 Still have appointments available Thursday daytime and Friday evening💪🏻

To enquire or book an appointment call 07810 331400 or email [email protected]

💥AP SPORTS REHAB TIP OF THE DAY💥

Let’s talk about Plantar Fasciitis!👣

That annoying, niggling aching pain around your heel and arch of your foot, that normally comes about have long periods walking or on your feet. It is caused by inflammation of the plantar fascia, a thick web-liked ligament that acts as a shock absorber and connects your heel and front foot.

There are many treatments that can help alleviate the symptoms such as icing and rest (RICE) to reduce swelling and inflammation and wearing comfortable shoes.

But my advice is simple and relatively quick aide.

Just simply roll a golf or hockey ball around under your foot whilst sitting! It won’t be the most comfortable thing, but it will help relax the muscles in a similar way to a foot rub, and help target crucial trigger points that can alleviate tension and pressure.🙌🏻