How To Recover From Injury Faster

In order to achieve wellness, optimal performance and/or full recovery from injury or illness a combination of movement and exercise, nutrition and hydration, rest and recovery, and thought and stress control are necessary.

Movement and Exercise:

The right type and amount of exercise stimulates the growth and strengthening of injured tissues and is vital to the healing process following an injury.

Nutrition and Hydration:

It is important to eat the right amount and right type of food to ensure that specific nutrients are available for tissue repair. Drinking an adequate amount of water is essential to allow hydration of your joints, allowing your cartilage, discs and nerves to function normally.

Rest and Recovery:

Your body heals when you rest. It is important to get a balance with the right amount of exercise versus the right amount of rest. At nighttime your body undergoes its physical repair between the hours of 11pm and 1am.

Thought and Stress Control:

Excessive stress, extreme emotional responses and negative thought patterns may all interfere with the healing process.

Your physiotherapist is able to discuss all of these components with you giving you advice and information on how you can manage these factors to achieve the best results for your injury.

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Breathing -Its effects on our health, and the basics

How we breathe affects
 our health and wellness.
You can use this exercise to help you develop the relaxed, natural breathing that your body is designed for.

If you practice this exercise regularly, it’ll become a habit. You’ll feel more relaxed and energetic.

Sit in a comfortable chair or lie down to do this exercise at first. As you practice, you’ll be able to do it easily in most situations – while standing, walking, playing sport or sitting at your
desk at work, for example.

Choose a time and place where you won’t be disturbed.

Lie on your back comfortably. It may help to have 
a pillow under your head and knees. You could also sit in a comfortable chair. You may like to close your eyes.
Place one hand on your belly, with your other hand resting by your side.
Gently close your mouth, lips together, and keep your jaw loose.
Breathe in gently through your nose, keeping your upper chest relaxed and not moving. Feel your belly rise and your waist expand as you breathe in. Your breath should be silent and not forced.
Breathe out lightly through your nose, without forcing, keeping your belly relaxed.
Relax and pause at the end of each breath out. Notice how fully you can breathe out.
As you repeat this exercise, concentrate on ‘letting go’
of any tension in your body – especially in your jaw, neck, shoulders and hands.
Repeat these gentle, relaxing breaths as many times as you like but perhaps for a minimum of five or 
six breaths. Then repeat a few times a day, fitting around your usual routine – for example, before you get up in the morning, when you’re relaxing in the evening, and when you get into bed at night.
(If you have trouble breathing through your nose, you may need to see your doctor and get some treatment for that).

There are a number of App’s that can help with this but also the physiotherapists at Bureta can help with breathing retraining

RELAXING MORE DEEPLY

• Lie or sit in a comfortable position.

• Starting with your toes, tighten them and hold for two or three seconds, then relax your toes and let go. Repeat this with your calves, thighs, buttocks, back, shoulders, neck, face and jaw.

• When you’re feeling relaxed
all over, place one hand on your chest and your other hand on your belly at the level of your belly button.

• Notice how you’re breathing: Which part of your body rises and falls as you breathe in and out? Now practice your relaxed breathing technique.

Pregnancy Massage – Is it safe/ what are the benefits?

Debbie McNamee – Massage Therapist @ Bureta Physiotherapy explains the benefits of pregnancy massage

We all know that pregnancy is a beautiful but often trying time for expecting mothers. The changes to our bodies are not always pleasant. Luckily pregnancy massage is a proven safe and effective complementary therapy designed to help expecting mothers feel more comfortable while their bodies are going through all those pregnancy changes. It is generally performed from the second trimester onwards, right up until the birth for uncomplicated, low risk pregnancies. For women with higher risk pregnancies such as, cardiac, pulmonary or liver disorder; chronic hypertension and previous pregnancy problems, should consult with their doctor or mid-wife first.

Pregnancy massage uses long gentle effleuraging strokes to help relieve uncomfortable pregnancy side effects such as aches and pains, cramp, swollen hands and feet, stress and insomnia. Internally pregnancy massage helps to steady your pulse and blood pressure; help with regular blood flow to the uterus, placenta and foetus; reduce fear and anxiety and ease built up fluid in your lower limbs.

Muscular back aches and pain during pregnancy primarily occurs due to the weight gain on the front of the body. As the weight on your front grows, you naturally lean backwards to accommodate this new weight. This lean causes a change in your centre of gravity which places greater stress on your lower spine and can bring about achy lower backs.

Pregnancy massage can be performed sitting on a massage chair, side-lying on a massage table and in our case, lying on your stomach thanks the addition of our holo which accommodates and supports your stomach and lower back. Pregnant woman deserve to be massaged…so don’t be shy!

To book an appointment with Debbie call now

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