Wednesday 30 March 2016

OPENING OF MY NEW SPORTS INJURY CLINIC


Exciting things are happening at Performance Sports Therapy! I am very happy to announce the opening of my sports injury clinic at North Shields RFC, Tyne and Wear from the 1st April.

At my clinic I shall be offering –
-          Injury assessments
-          Sports and swedish massage
-          Peripheral and spinal mobilisations
-          Kinesio Taping
-          Sports Strapping
-          Ultrasound
-          Injury Rehabilitation programmes and coaching
-          Strength and Conditioning programmes and coaching
-          Pitch-side first aid for your sports team(s)

Facilities
-          Clinic
-          Sports field
-          Gym

Prices-
-          Injury assessment & treatment – 1 hour (includes 15minute assessment) - £35
-          Strapping & Taping is also available at a small additional cost.

-        Massage or Injury Treatments
        30mins - £25
        1 hour - £35

-       Training
Injury rehab/S&C (45mins) - £30
Injury rehab/S&C (90mins) - £45

-        Block booking
Block booking of 4 sessions (45mins) = £170 (saving £10)
Block booking of 6 sessions (45mins) = £250 (saving £20)
Block booking of 8 sessions (45mins) = £330 (saving £30)
-        Bring along a friend for a fun workout (45mins) - £50 (£25 per session)

-      Program only
Rehab/S&C 12 week program only - £45

-      Please get in contact with me if you require my services as pitch-side assistance

Prior to your first session or program purchase we will discuss your goals and I will design a workout based on these. If you go on to book a block of sessions then we will discuss your goals in more depth and I will design a program to achieve these.

Contact me via the below:


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Tuesday 29 March 2016

Guest interview – Musical Theatre Student Ryan Lay




Tell us about yourself

I am currently in the 2nd year of a 3 years Musical Theatre Diploma course at The Italia Conti Academy of Theatre Arts. We cover all disciplines of dance such as ballet, tap, technical jazz, Matt Mattox style jazz, Pas de Deux, Musical Theatre double work etc. As well as studying acting and singing. 

What type of supplementary training do you do? What benefits have you seen from this training?

Due to our contact hours being around 45 hrs a week, it is very important to keep our bodies in their optimum performance level. Therefore, nutrition is a big part of our training. It’s important to eat the right foods to keep our carbohydrate stores full to prevent injury as if the stores are not full this will limit the duration and intensity of our performance. Our breaks between terms are long which is important for recovery time, but, it is also important to keep our fitness levels high throughout the holidays and due to this I am a member of a gym which I regularly attend to maintain strength and stamina. In term time, I also attend the gym to strengthen the muscles in my upper body to continue to develop myself as a performer. Of an evening I try to roll out my muscles, or stretch if we have had an intense day of dance to stop myself from aching so much the next morning. I have noticed improvements by just doing these two things alone, I am stronger which stops injury and I do not feel as tired or stiff the next day which could hinder my performance. 

At what age or stage in your dance career did you realise supplementary training was necessary?

It was mainly when I went into the 3-year diploma. Before this I attended their Theatre Arts Schools where we studied half a day of vocational subjects and half a day academic studies. When I went into the college department the intensity definitely increased and therefore it was much more important to engage in supplementary training to perform at my optimum performance daily. 

Can you summaries your own personal approach to supplementary training and nutrition?

I think the more supplementary training I can put in the better my performance will be. It will also improve my endurance and stamina, to keep up performance for longer. 

What is the support system like at your school for dancer’s health?

In our first year we have weekly anatomy lesson where we learn how nutrition and hydration has such a big impact on our performance and how important it is to think about this. As well, we have a weekly physio who we can book appointments if we get injured, in this session she will advise us on our best course of action. 

How do you juggle all you do and make time for supplementary training?

It is difficult, but it is about putting it into your daily routine and just finding time to put them in. Nutrition wise, meal prep is important and properly planning what I will eat for the week to ensure I get the correct calorie intake and sufficient amount of protein. 

What are your future plans?

I want to pursue a career in Musical Theatre and my dreams is to perform on the West End.



Find Ryan on social media at:
Twitter - @RyanLay2
Instagram - @RyanLay2





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Thursday 17 March 2016

Guest interview – GB women's offensive line player Lindsey Robson


Lindsey, a business owner and offensive line player for the woman’s Great Britain’s American football team answers some questions surrounding her transition from cheerleading to football, supplementary training and coaching at university level.

Tell us a bit about yourself
I’m Lindsey Robson, I’m 26 and by day I’m a florist. Being a florist is something I love, I have two shops through which I do demonstrations in the local community. The rest of my life is all football, between coaching, playing and watching I don’t have much time for anything else. Except my two lovely dogs.


You progressed from cheerleading to American Football. Was this transition easy, and do you feel that having a background in cheerleading has helped you within the new sport and to reach where you are today?
I was a cheerleader for ten years but for the best part of that I did game day cheerleading for Teesside University. To start with I knew nothing about the game but after watching a few times I really got into it. So as soon as there was a women’s team I jumped at the chance to join. I actually didn’t realise how little I really knew about the sport and I was hooked. Unfortunately with cheerleading you train all year for a two minute thirty second routine (plus other stunt and dance routines) and if I were to get injured playing a contact sport then I would have been letting thirty plus people down, so after nearly half of my life I left. Without cheerleading I would never have found football.


Do you feel there is anything the two sports can learn from each other?
Some of the fundamentals of the sport are similar. We have a similar squat position to begin lifts and tosses in cheer as the “contact” position in football. There is also the same element of protection, four bases are in charge of making sure the flyer doesn’t hit the floor, the same as five linemen protecting the quarterback. I feel that in this country cheerleading should try to adopt the more regimented style of American football, but a lot of the skills are transferable as are the attitudes. I have been hurt and have had just as many bruises from both sports. Both teams have the joint drive to win and succeed. Your team does become your life and you family.


What is it like playing in a sport which is a predominately perceived male sport?
I get a lot of the same questions and banter as the guys. “Why don’t you play rugby?” “Isn’t it just padded rugby?” “I didn’t even know there was American football in the UK.” I think there is a general lack of understanding around the sport as a whole, but with the success of the women’s soccer and rugby teams of late and the “This Girl Can” campaign it isn’t really a surprise that a woman would play a more masculine sport. The people who tend to be most surprised are guys who already play, they always seem confused when I turn up places and know what I’m talking about.


What type of supplementary training do you do? What benefits have you seen from this training?
When I started training with the Steelers in Teesside, I attended one strength and conditioning class a week. When I was picked to represent GB I added in some personal training with a Middleborough based PT. He was great and in my personal session adapted exercises to benefit my skill position, offensive line. I saw great gains in my lifts and strengths. The Steelers then had some administration problems so I went searching for a team that could provide me with the best coaching to stay within reach of GB – the East Kilbride Pirates. I travel up there twice a week to train which is a 6 hour round trip. Before our rookie flag (non contact) season I was in my Durham gym at 5:45am Mon, Wed and Fri for conditioning. So things like the sled and prowler, tyre flips, boxing and general fitness, but now that we are back to contact I am back on the weights with my Middleborough based PT.


At what age or stage in your career did you realise supplementary training was necessary?
As I touched on before, cheerleading is much less regimented that football, so it wasn’t until I started to play that I realised I needed to do more. Luckily this was arranged for me by PT with the Steelers. Once I had made GB I stepped it up again as to remain on the team you need to be a part of the P3 program. This keeps a record of your vital stats and also you combine tests. Strength, agility, speed and fitness.


How do you juggle all you do and make time for supplementary training?
I was always able to attend S&C with my PT as it was on a Wednesday evening. Once I started coaching at the university and then transferred clubs I had to stop this. I now take time off on a Tuesday and Wednesday to get these sessions in. A typical week is - Work Monday, PT Tuesday, Training Wednesday, Work & Coaching Thursday, Work Friday, Work & Training Saturday, Coaching or Spectating Sunday. So it’s pretty packed.


Can you summarise your own personal approach to supplementary training and nutrition?
I try to adapt my supplementary training to compliment the different football seasons, more cardio for the flag season and more weights for the contact. In terms of nutrition, being so busy it is very difficult for me to keep a strict diet. Luckily with business comes a Costco membership where I can take advantage of chicken in bulk. I recently invested in an AirFryer which is great. I am able to cook food easily with less than a spoonful of oil, most of my cooking is done in there now.


What have you learnt by playing the game at a GB level that you feel you have reapplied when coaching young talent at university level?
I started coaching just after my first GB game in Sweden in 2014. I actually learned a lot more about the sport by observing the coaches at Northumbria University. The techniques were different to those that I had seen at GB. The coaching helped me to be a more rounded player. So when we went to WEC 2015 I was a much better player and coming back to coach the 2015/2016 season I was a much more competent player and a much more confident coach. In football knowledge is power. The more you know and the better you understand the game and continue to work on the techniques the better player you will be. Brains can be better than brawn on the gridiron.


What are your future plans?
I’m hoping that GB will qualify and attend the Women’s World Games in 2017. I am going to work hard to keep my spot on the offensive line for that tournament.



Find Lindsey on Social Media via –












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Saturday 12 March 2016

Adidas Florals


For years now I have only worn Nike, however Adidas have been upping their game over the past few seasons and I have drawn towards some items.
I am completely in love with this new floral design from Adidas, its perfect for Spring!
These items are definitely on my wish list!

 




Here are links to the items -
  



There are a lot more items in this range such as sports bras, a rucksack, swimwear, hoodies and jackets so take a look to find your favourites.
-E



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Thursday 10 March 2016

Finding a ballet school as an adult in the North East


I have had trouble finding a ballet school in the north east.
Prior to university I achieved my Grade 8 RAD exam and was working towards the Advanced Vocational levels. When attending Teesside University I was unable to find a local dance school which taught RAD ballet at the level I wished to continue learning at. When I found a class, it was in Durham, late in the evening and too far away to be travelling back and forth using public transport, and it unfortunately clashed with my university placements. So 4 years went by without any ballet training, other than the small bits I would do in my living room, when brushing teeth, or when returning home for set holidays were I would attend my old school once again.
Despite this, over the last four years I have stayed fit through joining different university teams such as the kayak club and rowing team, and began weight training in the gym. Through these activities I have remained fit, strong and supple, perhaps more mobile in fact.
Now since leaving university and moving to Newcastle I have still struggled to find a dance school which I can attend whilst fitting it around my busy work schedule. Few RAD schools in the area go up to Grade 6+ and I was told by one school that they didn’t take anyone over the age of 18. This I thought was stupid, there are plenty of adults who wish to continue dancing or begin later in life! Dance City, based in central Newcastle was another option however I couldn’t make those classes either due to clashes with work. I was about to give up hope!  But I have finally found a school in Whitely Bay which is on a day that I can make so I’m very excited to begin dancing again. I have new ladder-free tights and two beautiful new leotards, so I am all set to get my allegro on! I shall let you know how it goes!
-E
One of my new Bloch leotards




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Wednesday 9 March 2016

Overtraining and the Dancer


What is overtraining?

Overtraining is a condition where active individuals may complain of: reduced physical performance for no apparent medical reason, suffer constant fatigue and show emotional and behavioural changes.
The term overtraining can be used interchangeably with the term burnout.
Overtraining can occur when the pressure of training becomes too high and the body is not allowed to recover. Mirco-damage to the bodies muscles, created through training, requires sufficient time to repair in order to prevent further damage. When this happens and the body is allowed to recover, adaption occurs. Positive adaptations means an increase in performance through increase power, strength and endurance.
There are two types of burnout, acute and chronic.
  • Acute burnout may last for less than one month, for example, it may begin at the beginning of a new season for the dancer. This acute burnout may result in muscle damage causing pain and stiffness, but can quickly disappear.
  • Chronic burnout may accumulate over a period of weeks or months. Possible signs and symptoms may include menstrual irregularities and a lowered immune system causing more frequent illness, in addition to other signs and symptoms.

Contributing/risk factors

There are many factors which can contribute to burnout, such as:
·         Difficulties within personal and family relationships
·         School and work difficulties
·         Financial difficulties
·         Highly motivated individuals – highly motivated induvial will often push themselves further to achieve their ultimate goal. This can be positive, however when the individual is pushing and overexerting themselves, this may lead to injury and illness.
·         Individuals with lower fitness levels – not everyone holds the same levels of fitness, and within a dance class it may sometimes be difficult for those with lower levels of fitness to keep up with the rest of the class working at a high pace or during a longer class. These individuals should be aware of their limits and allow themselves time to recover, which in turn will develop their fitness levels instead of experiencing overtraining symptoms.
·         An increase in physical activity such as when preparing for a performance - when there is sufficient time for the body to adapt, the body will cope with an increase in rehearsal time or demanding choreography. However when this period of time is not allowed, the body will struggle.
·         Young professionals within the first year with a company - these dancers may be less willing to, or unable to say no when asked to increase their periods of rehearsal. In addition, there will be increased roles to learn, therefore more studio time in class.
·         Dancers are at great risk from overtraining due to the fact that they are conditioned to cope with a heavy workload without complaining. Dancers have a high level of self-discipline, in addition to the awareness that another dancer could easily take their role if they are not up to standard.

What are the signs and symptoms?

·         A decrease in physical performance – both a loss of stamina and technique
·         Constant fatigue
·         Negative moods
·         Frequent injuries
·         Disturbed sleep patterns through possible stressful dreams and night sweats
·         Unrested body and an unfocused mind
·         A decrease in sense of humour
·         A change in mood, such as dramatic outbursts
·         A loss of appetite
·         Elevated blood pressure and heart rate
·         Excessive sweating
·         Overuse injuries
·         The inability to recover fully after intensive dancing

How can you deal with burnout?

There are numerous ways to manage burnout/overtraining such as:
·         Counselling
·         Sleep
·         Massage – to help the body and brain to relax
·         Supportive environments – through dance teachers, family and friends
·         Rest periods away from physical activity.
                         

Can it be prevented and treated?

Correct programming through planning periods of rest and exercise are crucial to prevent overtraining. Recovery periods may be scheduled between classes or on particular days for the individual’s personal schedule. For the dance school/company, it is also important to include rest days whilst on tour. Additionally, choreographers should be careful of making best use of their time with dancers in order to prevent overexertion.
Additional ways to prevent overtraining are;
·         Including supplementary training within an exercise programme which may act as a stress release – for each individual this will be different
·         Ensure good hydration and nutrition to provide adequate fuelling for exercising
·         Ensure ‘down time’ within the programme to build a period of relaxation.
·         Ignore the notion of ‘no pain, no gain’. Working through fatigue, illness or injury has no positive impact on performance but can cause further damage.
·         Teachers should be aware of the signs and symptoms of overtraining and, if a dancer suffers from overtraining they should be careful to look after the mental status of their dancer, providing support, advice and guidelines.

If you are a dancer based in the North East of the UK and are experiencing symptoms of overtraining, or are looking to prevent it, I am happy to assist by creating a home supplementary programme for you, or by providing massage therapy. Contact me via email at performancesportstherapy@hotmail.com .
-          E



References :

  • Rist, R. and Koutedakis, Y. (2006). Dealing with Burnout. Available: http://www.dance-teacher.com/2006/03/dealing-with-burnout/. Last accessed 4th March 2016.
  • Koutedakis, Y., 2000. Burnout in dance. the physiological Viewpoint Journal of dance medicine & science, 4, pp.122-127.
  • Quested, E. and Duda, J.L., 2011. Antecedents of burnout among elite dancers: A longitudinal test of basic needs theory. Psychology of sport and exercise, 12(2), pp.159-167.
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Thursday 3 March 2016

What Ballet Has Given Me


I was recently asked by a student journalist questions around becoming a dance science lecturer and my own experience and views of dance as a creative outlet.  One question, I thought might be particularly good to use as a blog post. This was – what benefits have I gained emotionally and physically from dance. Answering this question certainly got me thinking about my years studying classical ballet and the journey it has taken me on up to now.
I started studying ballet when I was four years old. Over these many years I have completed the RAD syllabus, having gained Distinction in Grade 8 two years prior to beginning university, and was working towards the Advanced vocational levels. I have had some incredible teachers over the years who have helped me reach my potential and are now great friends who I visit when I return home to Essex. I am forever grateful to my Mother who continued to drive me to lessons hours away where she would then sit wait until my lesson was over. She wasn’t just my method of transport either but over the years perfected the ballet bun with my unruly curly hair, applied everyone’s stage makeup and would help me darn my pointe shoes late into the evening.
Thinking back, ballet has given me numerous qualities; stamina, strength, determination, grace, musicality, perseverance, good health, focus, organisational skills, artistry and confidence when speaking and performing in front of others. Dance also gave me a stress release through my GCSE and A Level studies.
One major thing dance has given me is opportunity. I always wanted to be a professional ballerina but at 5ft 11” I was never going to make it, nor was I up to the standards of a pro. So when I visited a physiotherapist for a dance related injury, I decided that working as a physiotherapist with dancers would be a rewarding career as well as keeping in the world of dance.
Despite one of my high school teachers telling me I would never get into university, let alone study Physiotherapy, I went to Teesside University in 2011 where I later gained a BSc(Hons) Sports Therapy. During my undergraduate studies I particularly enjoyed the rehabilitation module and my own weight training which I had started with a knowledgeable friend. From here I went on to study MSc Strength and Conditioning, with my heart still set on working with dancers when I left university. My focus when doing assignments for my MSc was dance focused, which I found was a small and emerging field. Through the help of a lecturer I got in contact with the BA Dance Department at the university. Here I began working with the 1st, 2nd and 3rd year dancers as a strength and conditioning coach to educate them on the importance of supplementary training for dancers. After my course I was luckily enough to gain a role in the BA Dance department as module leader in Dance Science. In this role I am developing a new module to benefit the dancers. I teach anatomy, physiology, biomechanics and the principles of training. Without my dance background, or strive, perseverance, confidence and the encouragement from my family, friends and boyfriend I might have given up, but I am now working in a job I used to dream of. I still have many other dreams and goals which I am pursuing and shall talk about in future posts. So keep your eyes out for those.
I would love to hear what dance given you, so please comment below!
Here are a few old photos of me dancing...
-          E
I loved this costume for the ballet Petrushka! You can't see it but we also had on red boots to cover our character shoes. I'm the one with the eyes closed, back row second in from the right.

This costume was for a Mexican dance, full of high kicks and allegro.


These photographs were from a Jack Petchey awards night at Chelmsford Civic Theatre. Here I am performing with a school friend in the Phantom of the Opera. We performed this piece about 5 times in total. The height difference between myself and my friend still makes my dad laugh to this day!

This was a photo taken for my EPQ A level project which I did on Dancers Injuries.




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Wednesday 2 March 2016

Painkillers in the NFL


Source: Pinterest

After being shown the series of videos by Vice Sports called Painkillers in the NFL I was left shocked, but not totally surprised. According to Vice Sports, more than 1,000 former NFL players are addicted to painkillers.

In a series of interviews by ex-NFL players, you become horrified to learn of past team doctors pushing to keep players on the field through concussions, continuous muscle strains and broken bones, when their 'job is to protect'.

Here are some quotes from the short films which really struck me-

'are you hurt, or are you injured?'

'achieve the glory'

'already hurting'

'injury is the final straw'

'trust someone who does know that'

'deal with the pain and play'

'people running to get their [painkiller] shots'

'become more angry, become a different player on the filed. And they love that'

As a Sports Therapist and pitch-side assistant/first aider for several American Football teams it is horrifying to hear of doctors completely ignoring a concussion and getting the player back on the pitch as soon as possible. Yes, we now know far more than previously, however, when a player experiences a lot pain in one leg but is given medicine to 'numb' the pain, it becomes clear that the doctors prioties lie with the team and not with the players health. Indeed Kyle Turley states 'they only cared for the interim of what I was able to do'. Players of this era, seem far from educated in injuries and concussion, which I hope has now changed. I myself educate my patients whilst treating, to enable them to manage their injuries and to understand what has and is happening to their bodies. However I am sure you will always find athletes who will play through the pain for the glory and money which comes with the game.

One finally area which struck me was ex-athletes using street drugs to manage pain due to the great expense of insurance and speaking of  their attempts to take their own lives due to the immense pain.

I am lucky to work with great American Football coaches who listen to my advice and will take a player off if needed.

Concussion is a hot topic in the news at the moment and in the run up to our upcoming football season I shall be running a mini-workshop with my team to educate players and coaches on this area to ensure safe practice and prevent the miss-use of painkillers.

On a final note, I am aware that these films speak of old practice within the NFL, however awareness to educate future players and practice is greatly important within my eyes. Drug misuse and the clear neglect of players is something we, as coaches and medical practitioners cannot allow to continue.

To watch the films, click here -






I would love to hear your views, so please comment below
-E
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