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how to speed up your recovery

How Long Will It take to Recover?

2 - 4 weeks = Grade 1 Muscle - Minor injury

3 - 12 weeks = Grade 2 Muscle - Partial tear of muscle fibres   

3 - 6 months = Grade 3 Muscle - Complete rupture of muscle fibres  


3 - 6 months = Tendonitis

3 - 6 months up to 1 year = Post Surgery


 However there are many factors that can speed up or delay this process. 

Stretches & Strengthening Rehab

Strict adherance to your rehab advice as advised by your therapist is crucial to a quick recovery. 


Mobility = Dynamic movements to obtain full rom without pain


Stretches = 30 second holds 3 times daily (Stretching is not suitable for everyone and every injury).


Strengthening = This will be given to you at a particular time in your recovery process and not suitable for everyone. If we have advised you to do these, start off light and build up every two or three days, 3 sets of 12.

Massage Guns

Massage guns are excellent but only if used correctly! Please note they are not suitable for everyone and every injury. 


Do not attempt to press as hard as you can to 'dig it out'! This will likely cause bruising and delay your recovery. Use the ball head.


Apply a low vibration speed across the localised and general area, everyday for 30 - 60 secs per area.

Heat or Ice?

Ice is generally recommended for acute injuries to reduce inflammation up to 72hrs after the injury. Place a frozen bag of peas through a tea towel to the site for 10 mins on the area.


Heat is generally recommended for long term muscle aches, pains, and is excellent for arthritis and joint pain. Place a hot water bottle to the site for 20 mins. Please be careful! Lavendar hand wax paraffin baths can help with arthritic hands.

Posture

It is no secret that mobile phones is causing some serious neck pain and lower back problems!


It is not only causing muscle tension, but headaches, migraines and even causing structural spinal issues.


If your pain is reoccurring then it is likely you will need to make some adaptations to your posture and lifestyle. Please follow the advice from your therapist.

Food, Water & Supplements

Water is a must! It lubricates your joints preventing arthritis. It will help transport vital nutrients and oxygen cells to your injury site and will assist in waste removal of toxins and lactic acid. Make sure to drink plenty of water following your laser treatments. 


A healthy diet filled with protein, nutrients and vitamins are necessary in order to manage the inflammation, repair the injury site, rebuild and strengthen the injury. This is the 4 phases of healing haemostasis, inflammation, proliferation, and remodelling.


No supplements should replace a meal, but it is generally recommended to use fish oil, omega 3, multi vitamins, and glucosamine chondroitin msm. Turmeric, ginger, garlic, cayenne, devil's claw, black pepper and dandelion can all act as natural anti-inflammatories. Legal disclaimer - this is not a recommendation but for general information, please speak to your pharmacist, GP or local health food shop before you add supplements to your diet as they may interfere with your current medication. 

Other Holistic Methods

If you're not brave enough for a 10 minute dunk in a freezing cold bath try a hot bath filled with epsom salts, magnesium flakes and a few drops of lavender oil instead!


Magnet therapy and copper braces can help with neck pain, back pain and knee support.


Acupressure mats may help relieve back and neck pain.


Revitive circulation booster plates can help improve your blood circulation, especially if you have spent all day on your feet.


If you can't get out in nature, try a grounding sheet on your bed! 

Our body's electrical circuits need grounding to help decrease inflammation and pain, and allow for faster healing. 


Mindfulness and deep breathing practices can sometimes help.

AGE, HEALTH & HORMONES

Ageing, your health, existing medical conditions, blood and lymphatic disorders and medication can all unfortunately slow down your route to recovery. As we age, our healing responses become slower due to less healing mechanisms, decreased immune function, and slower cell migration. If you are following your rehab advice well and still not seeing results, we encourage you to obtain a blood test either through your GP or privately through medichecks.com


An ever increasing number of men and women are facing a disruption in their hormones, leading to a hormonal inbalance, which may present many different symptoms. GPs do not often test for hormone inbalances and go on presented symptoms to diagnose, and so we recommend using medichecks.com for a detailed report on your overall health. 

WOMEN & HORMONE HEALTH

Women face fluctuations in their oestrogen, progesterone and testosterone throughout their cycles from puberty onwards, during pregnancy and menopause. The drop in hormones can affect the body's physiological response to muscle tissue, can increase muscle stiffness, create sarcopenia (muscle loss) and can trigger inflammation.  Oestrogen in women affects almost every organ in your body (not just the reproductive organs) and low levels of oestrogen can affect your brain, bone health, collagen production, potentially delay recovery and you can risk further injury. 


Women can face menopausal symptoms from as young as 30 years upwards. Menopause is simply one day. Most women are either in perimenopause or postmenopause. It is a myth that menopause is simply a change in periods, hot flushes at night, dry lady parts and getting cranky! 


SYMPTOMS - Low oestrogen affects almost EVERY ORGAN in your body. You may experience no symptoms, one symptom, or many and it can completely disrupt your training, relationships, your job, your happiness and your lifestyle. Symptoms may gradually build up over time, can be mild, severe, infrequently, daily or continuously. The following symptoms have been taken from the 'BALANCE' app and listening to our clients;


MIND & EMOTIONAL - affecting cognitive function and the ability to perform simple tasks, brain fog, anxiety, paranoia, adhd, concentration problems, memory problems, memory loss, forgetfulness, disorientation, confusion, multitasking problems, panic attacks, word finding problems, distant, an out of body sensation, 'not quite with it,' vacantly gazing (blank look and mind), feelings of being overwhelmed, a knowing that your body isn't right but you cannot explain it, crying spells, loss of confidence, loss of hope, loss of joy (inability to find joy in anything), feeling flat or low, irritability, mood swings, thoughts of self harm, suicidal thoughts, low libido, loss of motivation, low self worth, frustration, feeling angry or annoyed, short tempered, confused, not coping, scared, difficulty sleeping (insomnia) 4am you'll be wide awake! and many more...


BODY - generally feeling unwell or ill, feeling that your body isn't right, inability to function even simple tasks, aches, muscle pain, muscle tightness, muscle loss (sarcopenia), inflammation, tendonitis, joint aches, stiff joints (arthralgia), arthritis, body aching, body seizing up, excessive doms (delayed onset muscle syndrome) and inability to recover from exercise (even after gentle workouts for days/weeks on end where stretching/massages/hot baths etc make little difference), difficulty walking, having to crawl upstairs, pain in entire body, breast tenderness or pain, breast swelling, lumps in breasts, atrophic vaginitis (inflammation, thinning and drying of vaginal walls), loss of control of bladder (incontinence), change in periods, loss of hair, BMS (Burning mouth Syndrome) - extreme heat/tingling in mouth, tongue and cheeks, slower wound healing (spots will take longer to clear), acne, tinnitus, vertigo, feeling dizzy or faint, headaches, migraines, heart palpitations, feeling sick, lethargic, tired, feelings of exhaustion, night sweats, feeling hot or inability for body to regulate temperature, hot flushes, weight gain (especially around the abdomen), fat redistribution to the abdomen, alcohol intolerance, loss of hair, brittle nails, loss of skin elasticity, skin thinning, dry and itchy skin and many more...


HRT - If you are experiencing any of the above symptoms it may be worth speaking to your GP. Science is now showing that there are many positives to taking HRT as it has been shown to lower the risk of dementia, alzheimer's disease, cardiovascular disease, osteoporosis, anytime during perimenopause onwards (although it is not for everyone so please do your research and speak to your GP first). HRT comes in many forms, capsules, sprays, patches, gels etc and most of our clients feel back to their normal selves and can manage symptoms better after 3 months. Should you wish to seek HRT options, there are many options both through your pharmacy, the GP, or privately. The NHS unfortunately today is still limited in what they can offer and unfortunately some GPs are very outdated with their current methods (one of our clients was told it's natural, get on with it!) and (you haven't hit menopause yet so there's nothing we can do!) There are of course some excellent and knowledgeable GPs out there, however, we have also heard many good reports of going privately through the Louise Newson Clinic. Whilst It is important to eliminate any serious conditions with similar symptoms, women have spent years being sent to multiple different specialists and getting no answers, as many symptoms can often be mistaken for other conditions. It therefore helps to go in with your private blood test results from medichecks.com as GPs often go on symptoms and don't test for hormone deficiency within your blood tests. 


At the time of writing this, GPs can help with your oestrogen and progesterone levels but testosterone is difficult to obtain on the NHS and you would need a referral to a specialist, and is usually only prescribed for low libido. Testosterone in women can help with many other symptoms including; mood and mental clarity, motivation, fatigue, energy and stamina, bone and muscle mass, metabolic process (where your body turns food to fuel), and your urogenital health (proper function of kidneys and urinary system). Many of our clients therefore opt for unlicensed and unregulated forms of testosterone desperate for relief from these symptoms. Some of our clients have had success with either prescribed testogel or you can obtain testosterone cream through hormonesandyou.com Legal disclaimer - this list is not a recommendation by us, and changes may interfere with your prescribed medication and so it's a good idea to do your research and speak to your GP first.


SUPPLEMENTS; Speak to your local health shop, even supermarkets shelve many menopause products now. The NHS currently list some herbal remedies to help manage the symptoms of menopause; evening primrose oil, black cohosh, angelica, ginseng, st john's wort and red clover as herbal remedies along with a nutritious diet. Clients also tell us they find relief for menopause symptoms with the use of fish oil, omega 3 capsules, creatine, collagen ,biotin, multivitamins, sage, turmeric, magnesium l-threonate, ashwaganda, probiotics, lion's mane mushroom, soy isoflavones, wild yam cream and with science there will no doubt be many more to come. Legal disclaimer - this list is not a recommendation by us, they are not tested or regulated, and may interfere with your prescribed medication and so it's a good idea to speak to your GP first.


SOCIAL MEDIA; Menopause matters website hosts some excellent information along with Davina McCall, Dr Mary Claire Haver, Dr Barbara O'Neill along with the balance app. Good luck ladies, we are all on this rollercoaster of a ride together!!

MEN & HORMONE HEALTH

Men also face a drop in hormones primarily testosterone, and symptoms can gradually become worse dropping by 1% each year at the age of 30 years onwards. Rather than a sudden onset of symptoms like menopause, men face a slow decreasing onset of symptoms called andropause or a common slang term 'manopause.' It still seems to be a taboo subject but it is important we share information and help each other out as it can disrupt your training, relationships, your job, your happiness and lifestyle. Symptoms can be daily and progress throughout the day.


SYMPTOMS 


MIND &  EMOTIONAL - general lack of enthusiasm, lack of energy, difficulty sleeping (insomnia), poor concentration, poor short term memory, memory problems, reduced motivation, lack of confidence, depression, low or flat mood, inability to find joy in anything, suicidal, low libido/low sex drive, mood swings, irritability, anxiety, and many more


BODY - muscle pain, muscle tightness, loss of muscle mass (sarcopenia), loss of strength, excessive doms (delayed onset muscle syndrome) and inability to recover from exercise (even after gentle workouts for days/weeks on end where stretching/massages/hot baths etc make little difference), inflamed tendons, stiffness, stiff joints (arthralgia), inability to exercise, fat redistribution to around the belly, gynaecomastia (slang term man boobs), erectile dysfunction, low libido, impaired ejaculation, fatigue, hot flushes, sweating, reduced bone density and many more


TRT - Men are usually advised to boost their testosterone naturally through a good diet, sleep and exercise, however men may also consider TRT options to boost a quality lifestyle. If you are experiencing any symptoms it is important to obtain a blood test first. You can pay privately for a blood test through medichecks.com. Unfortunately the NHS is still restricted in how they can help, and limited in the medication they can offer, and so many men opt for using unregulated and unlicensed products in the form of injections, gels, creams, patches or implants. Legal disclaimer - this is not a recommendation by us, any changes may interfere with your prescribed medication and so it's a good idea to speak to your GP first.


SUPPLEMENTS - Speak to your local health shop. Herbal remedies that may help with the symptoms of andropause are zinc, vitamin D, magnesium, ashwaganda, fenugreek, malaysian ginseng, DHEA, creatine, along with a nutritious diet. Legal disclaimer - this list is not a recommendation by us, they are not tested or regulated, and may interfere with your prescribed medication and so it's a good idea to speak to your GP first.


SOCIAL MEDIA - We hope in time things change for men but currently there is little help available at this time. The NHS does have a page on 'the male menopause' which lists some of the symptoms experienced. The balance app (although designed for ladies) has a good way of tracking similar symptoms. Please do as much research as you can, and please remember you are not alone, we are all in this together.

LEGAL DISCLAIMER

The information provided on this page is for general information and educational purposes only. It should not be construed as professional or medical advice. PLEASE SPEAK TO YOUR GP BEFORE MAKING ANY CHANGES TO YOUR LIFESTYLE.


Whilst we strive to ensure the content is up to date and accurate, we make no representations of any kind, express or implied about the completeness, accuracy, reliability or availability herein. Changes are continuous through science and the medical industry, so this information is limited and may not be current.


We will not be held responsible for any loss, injury, claim, liability or damage related to your use of any of the information on this website. It is for general information only.


You SHOULD ALWAYS consult with a qualified professional before making any changes to your mental and physical health. Decisions SHOULD NOT be made solely based on the information on this website. Please do your own research alongside the information based on this webtsite. Thankyou.

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