Getting the point? Considering injection for muscle/tendon pain?

Muscle and tendon pain can be a real drag, and often injections are recommended or considered after failed conservative treatment. Especially by that bloke in the office!

But does it work, and are they damaging?

There are lots of injection options for tendinopathy; corticosteroid, platelet-rich plasma, hyaluronic acid, prolotherapy, tenocyte implantation, stem cell… the list goes on.

There are promising studies with each of these, and there is no ‘one size fits all’ answer.

Currently, corticosteroids remain the most common ‘safe bet’ for pain relief and  return to rehab. But they are short term strategies, with less effective long term results.

Although widely regarded as safe, animal trials of corticosteroids have showed that they can weaken tendons, however it is not conclusive in humans.

Platelet rich plasma (PRP), injects a concentrated mix of the bodies own cells to promote healing, and is gaining momentum. However the evidence is not yet certain as there are a wide variety of techniques and the procedure appears not to be completely perfected.

All other injections are considered more experimental when compared to corticosteroids and PRP.

So in conclusion, tell your office buddy that there is no clear winner! Having said that, expertly administered injections carry relatively few risks and do often help tendon rehabilitation. Therefore it is worth considering, especially when there is little response to therapy on its own.

Alex Horne Chiropractic… more than just a little prick.

Sources available on request
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Are you fiit for HIIT?

The popular ‘high intensity interval training‘ workout boasts many benefits, but are you ready to HIIT it?

If you, like many, jumped straight into it, just consider the advice below which I offer my  patients, courtesy of Joe McConkey (Boston Running Centre).


You’re ready for running HIIT workouts if you have:

  • Been running 4-5 times a week for at least 4 months
  • Regularly thrown in runs at paces 60 to 90 seconds per mile faster than crusing pace.
  • Been completing a weekly long run of at least 50 minutes.

In terms of strength and flexibility, you should be able to:

  • Hold a squat position for 90 seconds
  • Grab and touch your heel to your butt whilst standing, feeling only a minor quad stretch.

Start with one HIIT session a week, and build up to no more than two in a 10-day period.


This advice is tilted towards runners so isn’t for all HIIT sessions, which can be adapted to any sport. But just think twice before you train intensively, and make sure you are FIIT enough.

Alex Horne Chiropractic, back with a vengance!

 

 

Drinking like a fish?

Should we be drinking like fish?

It’s a simple answer, and you won’t even need to keep checking the back of your underpants!

Feel the natural cycle of your body (and the cosmic energy of the universe BRO!) and just knock it back when you are thirsty.

Put it this way, drinking to the exact ‘recommendations’ of medical sources, 1.6; 2 litres (female; male) [NHS 2013] won’t hold true between Ronnie the pensioner and Terry the bodybuilder.

An exact figure would weigh up; water taken up from food/beverages versus water lost from climate, energy expenditure, diet osmolarity, body mass and individual thermoregulation variants.

But your body does this for you with a thing called THIRST! The problem of dehydration often comes when we don’t pay attention to those signals, especially in hot weather.

So it can be helpful to make sure you drink a certain amount per day, especially if you’re busy, but too much water will simply result in more excretion within the hour.


Coming soon: How to hydrate for your marathon (drinking like a fish part 2)




Special Launch Offer!

To celebrate the launch of our brand new website, we are giving an exclusive special Chiropractic offer for new patients!

You will receive a 50% fee on a new consultation (includes; Full history, diagnostic and functional examination and diagnosis).

Just quote ‘AHCLAUNCH’ to each clinic upon booking. If it’s not for you, please feel free to share it with a friend!

Offer valid on bookings made before 11th March 2015.

Running Functionally Flummoxed?

Getting that familiar ache late into your run? After sitting for an hour? Or is it the final ascent of the Saint-Pourçain-sur-Sioule/Lyon Tour de France stage that gets you?

You might be structurally stumped, biomechanically bewildered or functionally f***ed!

Let’s assume that our technique is as fantastic as Bradley Wiggin’s sideburns were, and that in every activity we use the ‘correct’ muscles, whether you’re desk jobbing or holding the gymnastic iron cross.

At a given point from seconds to hours, those muscles will begin to fatigue, it’s inevitable.
But don’t worry; other ‘cheating, compensatory’ muscles will come to your rescue.

These will get the job done, finishing the race or getting you through to lunch, without collapsing in a heap.

Gee whizz the body is just super eh!

Not quite. These adaptations will work, but by compromising function; letting that knee grind inwards, straining your shoulders forward or de-activating your glutes.

It’s likely that most of us aren’t technically ‘perfect’ as we’d assumed, so niggles could be due to originally poor form weakening further. Regardless, if it is happening consistently, then it’s time to start finding that weak link!

By pushing yourself to a limit (whether recreational or professional) you can find this weakness, and work on it no matter if it’s big and general or small and technical.

Find your functional flummox with Alex Horne Chiropractic.