But many people do not realise that any sharp jerk of the neck or deceleration can cause whiplash.

For example some our clients suffer whiplash following wakeboard, water-ski, snowboard and windsurfing accidents where they may land on their head or neck and their body keeps going! Roller coasters and amusement parks are another common way of sustaining a whiplash injury.

Here is some footage of how it can happen in the water…

Shame these waves were not filmed at Boscombe surf reef!

How do I know if I have whiplash?

Some people know immediately they have whiplash from intense neck or back pain with arm or leg pain in some cases.

However in most cases people report feeling fine after the accident but being aware of pain a few days or even a few weeks later.

In fact many clients present to us several years after the accident as the pain continues to worsen or simply does not subside.

What is the best treatment?

Whiplash is best treated early.

These days ambulance/paramedics on the scene of any car accident tell the drivers/passengers to go immediately to the doctor or Physio to get assessed and treated EVEN if they currently have no pain.

Whiplash is a soft tissue injury resulting in micro tears in the neck muscles, ligaments and sometimes the nerves. Over the next few days swelling, stiffness and intense pain can result in the neck, in some cases also causing headaches, arm pain or numbness.

Physiotherapy or osteopathy will assess and treat the area depending on which structures have been injured. Most cases resolve very quickly with early treatment. Treatment will involve joint mobilisations, soft tissue massage, specific exercises to strengthen the neck muscles and maintain range of movement.

In cases where the injured person waits several years before having any treatment, treatment is aimed at restoring normal movement to the soft tissues and intervertebral joints. This will alleviate the pain.

After an accident it is best to maintain normal function and movement as much as possible and not wear a neck collar.

Click here to book an appointment

As every woman knows, the actual pregnancy can be scary and painful.

Osteopaths specialise in treating the physiological changes that occur during pregnancy to help alleviate back pain, pelvic pain, morning sickness and headaches quickly and gently.

Why suffer more pain than necessary?

By treating the biomechanics around the back and pelvis, osteopaths allow women to have a better pregnancy and a better birth process.

What are  the common problems during pregnancy that osteopaths treat?

The dramatic changes that occur in a woman’s body during pregnancy result in some common musculoskeletal related complaints. These include:

The expanding uterus, rising out of the pelvis shifts the body’s centre of gravity leading to the accentuation of the lumbar lordotic curve, responsible for a lot of low back pain in pregnancy.

Increase in breast size leads to flexion of the thoracic spine plus rotation of the shoulders around the chest wall. As a form of compensation the chin comes up and the neck is held in extension.

As correct posture is important for lymph drainage from the arms and legs, rounded shoulders can compress the lymph vessels aggravating fluid retention in the arms. This can contribute to carpal tunnel syndrome. Increase in breast size will also contribute to mid back pain. Later, as the baby pushes up into the abdomen, the ribs become compressed which aggravates an already uncomfortable problem in the back.

Changes to the ligaments during pregnancy occur due to changes in hormone levels. This can result in Symphysis Pubis Dysfunction. This is common in pregnancy and is either a function of the gapping / shearing of the pubis symphysis itself or the whole pelvic ring when the sacro-iliac joint is involved.

As the baby grows, motion of the ribs and thoracic spine becomes restricted affecting chest and diaphragm movement. The lymphatic system requires the diaphragm to work as a pump to aid the flow of lymph back into the venous system and heart. Fluid and electrolyte balance is affected leading to fluid retention in the body (as seen clearly at the ankles).

At the end of the first trimester the pelvis rotates backwards under the influence of rectus abdominis but by the end of the third trimester the pelvis has rotated in the opposite direction as the weight of the pregnancy falls onto the pubic symphysis and the pelvic floor. A common complaint as a result of this is sciatica. It is however, important to note that some women may already have an asymptomatic disc bulge, which is exacerbated by the postural changes mentioned.

Of course low back pain is a common complaint during pregnancy. As weight increases over the months and spinal lordotic and kyphotic curves change, loading on the lumbar joints and anterior and posterior spinal ligaments results in the familiar pain in the low back.

Contrary to old wives tales, gastro-oesophageal reflux is not caused by a hairy baby! It is caused by: increased weight and pressure on the stomach from below by the baby and increased fat in the abdominal cavity, loosening of the cardiac sphincter, the mother eating same size meals while the stomach is unable to expand fully and poor posture e.g. slumping in chairs.

How can osteopathy help?

Osteopathy can and regularly does treat all of the above problems. We do this using: soft-tissue techniques to release the tightness of the muscles as they try and accommodate the new postural changes, stretching to increase blood flow and improve the flexibility of joints and lengthen shortened / tight muscles, articulation and mobilisation of joints plus advice on posture, nutrition and exercise.

The treatment is tailored to the patient and above all is gentle and safe. We try to see the pregnant women regularly throughout the pregnancy to ensure that her body is coping with the new stresses and strains on it and that she is fully prepared for the labour ahead. We also try and instruct the birth partner about how they can work as a couple during the first part of labour to modify and allow physiological processes to take place.

Top 5 cycling Injuries:

1) Fractured Clavicle

2) Fractured Wrist

3) Abrasions and Road Rash

4) Knee pain

5) Handlebar palsy

Any cyclist training more than 100 miles a week should be having regular sports massage to maintain correct muscle balance, prevent onset of knee pain, muscle cramp and leg fatigue from build up of excessive lactic acid.

In honour of Le Tour we have a Special Offer:

Sports massage for any cyclist: 10% off next 2 weeks only!

Be careful out there!

Best Cycling Crashes

The demanding nature of the sport focuses on combination workouts and general strength conditioning to ensure the highest levels of endurance, strength, and power possible come race day.

Proficiency in swimming, cycling, and running alone is often not sufficient for success in triathlon.

Triathlon is about so much more than training… it is also about cool gadgets, toys and looking good… if you feel your training is getting stale, check out these new toys to spice it up a bit…

Forerunner 305 GPS Receiver with Heart Rate Monitor

This cool gadget can track your every move!

It helps you target your traning goals, with a various of different modes. Has a cool mapping and location function. The Forerunner 305 GPS Reveiver is surely your running partner and personal trainer! It’s the best buddy of athletes of all levels. The main feature of this cool gadget is its Heart Rate Monitor. This equipment is affordable at approximately $167.34!

Foot Pod

This Electronic Device can track your running speed and your distance and this can help you monitor the calories you’re burning when working out like when you’re using your treadmill. It is very easy and light to use, just snap your cool Foot pod on your shoe laces and it’s ready to send data once you start moving. This device is about a $109.99!

Blackburn Delphi Cyclecomputers

This Cyclecomputers is easy to use and has fantastic features that are user friendly interface which monitors and records your vital information with a real time memory on the go! This gadget has an easy to read display which has 4 lines of data on each and with a high contrast LCD screen. This records your current, average and your maximum speed. This also fits in regular sized oversized bars and it has a wired cadence for only $149.95

Finis SwiMP3

MP3 Players become so popular for the last 10 years, and now swimmers can enjoy SwiMP3 for their sports it plays both WMA & MP3 file format. This player relies on bone conduction of sound. When this device is placed on any bones of the skull (e.g. the cheek bones) this leads to vibration of the fluid in the inner ear. This provides swimmers to enjoy clarity of sound. This also gives a workout music to swimmers to enjoy their stroke as well. This cool underwater MP3 can be easily attaché to any swim goggles or snorkeling mask and it has a on and off button, next / previous track, cool volume control with a 60 songs (256 MB) memory capacity. This Gadget brings a totally new experience to swimmers of all abilities. For a great prize of $119.00!

2010 SRM Dura-Ace Wireless Powermeter System

This device is used to measure your performance during your ride and provides you an accurate and consistent data. This can also push yourself to a higher level of performance and gives you motivation to succeed. This has a Black power control, oversized handlebar clamp, a Suunto heart rate chest transmitter; BB-mounted cadence magnet. You can purchase this item with the cranklength of your choosing (170mm, 172.5mm, 175mm, or 180mm – it comes with a 53t outer chainring and a 39t inner chainring); and with a cool charger/download cable similar to your iPod. This helpful device is available for $3,795.00.

009 Cervelo P4 Nytro Spec Triathlon / Time Trial Bike

This Triathtlon bike from Nytro has an Optimized Aero Tube Shapes that helps improves airflow attachment and reduce turbulence. It has a custom fork to optimize the spacing between the tires and wheels and a Front Wheel Cutout and a custom Rear Brake for bikers that is positioned behind, rather than underneath the bottom bracket as is commonly done. This increases the frontal area with a carbon brake booster that is easy to remove for a full break service. This cool bike’s wheels and rims are from Reynolds Strike Clincher 700C. Its tires are from Continental 4000 Grand Prix 700X23C. This also has a Vision Alloy Base Bar for handle bars; this bike from Nytro is $8,455.95

Vision Tech TriMax Carbon R-Bend Integrated Aerobar

This Device has the lightest vision bar with Ergo/aero carbon fiber extensions. This also has Flat Carbon wings. This Aerobar designed to be cut according to rider size and positioning. Moreover, this cool Multi-Deluxe carbon fiber armrest plates are designed to flex to absorb the bumps, with deluxe thick pads and a six position adjustment. You can get this item for as low as $569.95

COMPEX 6900S Complex Sport Muscle Stimulator Kit

This device helps you reach your goals. It helps you improve your endurance, increase your muscles strength, increase and improve your body’s blood supply. This is going to be your best bud in warm-up exercises. The whole set comes with Compex Muscle Stimulator, User Manual, Electrode placement guidebook, Electrode cables , Gel electrodes, and a cool Pouch for on-the-go activities! This product is available for $799.99.

Finis Lap Track

This is used as an underwater counting device that counts the number of laps you make. It captures the time to complete each laps, tracks and monitors the calories that you are burning, and also serves as your underwater assistant that records your total workout time. You can buy this item for only $59.95!

Swim Mirror

An underwater swim mirror provides a unique view of your swim technique! The mirror also helps the swimmer stay centered in the pool. Lets you monitor each hand entry and pull-through, as well as shoulder rolls. You can also watch your underwater exhalation. This allows the swimmers to see themselves as they do cool swimming strokes or exhibitions. You can avail this cool swimming equipment for as low as $104.99!

So there are some gift ideas for that person who you think has everything.

By the way Body in Motion is NOT selling any of these products, is not affiliated with these companies and is not receiving commission.

We just thought it was a bit of fun and that we didn’t want to discuss injuries ALL the time!

A knee replacement is an artificial knee that replaces your own knee if it has become too painful to use following arthritis or injury. A new knee joint can improve your mobility and reduce pain. Depending on the condition of your knee you may be advised to have part or all of your knee replaced.

Artificial knee parts may be made of plastic or metal and usually last 10-15 years.

When Do I Need a Knee Replacement?

Surgery is usually indicated when the knee is so painful that it is limiting your mobility and disrupting your way of life.
Other options will be pursued first like cortisone injections, physiotherapy and walking aids. If the damage is too severe, surgery is usually advised.

What Can I Do To Prevent Knee Replacement?

It is vital to look after your knees throughout your life.

If you notice aches and pains in your knees at any age, these are a warning sign of damage- get to a physiotherapist and have them assessed. There may be certain exercises or stretches you can do immediately to relieve pressure on the knees and stop them deteriorating.

Keeping the knees strong is important. If you lack muscle tissue around the knees, all the pressure and “wear and tear” tends to target the fragile cartilage and bone tissue. Follow these steps early and very often, it will save your knees from an operation you could have avoided.

What Do I Need To Do Post Op?

If you do have an operation, physiotherapy is required as soon as possible afterwards. The physios will visit you in hospital and give you instructions about moving the knee and walking. You may need to use a crutch or walking stick initially.

As soon as you can walk and are medically stable you will be released from hospital.

Physiotherapy is critical post op to ensure the success of the operation. It is important to get back your range of knee motion as quickly as possible, get your knee strength back and make sure your walking is correct.
Many patients have learnt to walk differently becasue they were walking around in pain for so long before the operation. If this is not corrected,it is likely the knee joint will not last as long as it might otherwise have.

If you have tight muscles around the knee as a result of swelling or pain, the physiotherapist may advise some deep tissue massage to relieve the pain and pressure on the knee.

Depending on your recovery you can usually return to work at around 6-8 weeks.

A quick note: if you are reading this prior to your knee replacement, it is a good idea to visit your physiotherapist before the operation to go through the correct exercises and get as strong as you can prior to surgery. In our patients we notice those who have done some pre op work get the BY FAR the quickest results post op.

Success Stories

One of our previous clients has let us know she made it to Everest Base Camp after knee replacement and a course of post op physio! Congratulations- and she was 64 years old…

As we say “No Excuses- Only Results!”

Email Us

Tennis is a game which utilises every muscle requiring agility, speed and strength all at the same time. (The same applies to squash, badminton and racketball). Therefore great forces are applied to all the tendons, ligaments, muscles and joints. Technique is crucial in generating power and accuracy with each shot you play. It is critical to make sure every muscle is performing and contracting correctly.

Although the majority of movement in tennis comes from the shoulder and arms, the power that is generated comes from the legs. It is this power that is transferred through the torso to the shoulders and eventually through to the racket. Each stroke is part of a kinetic chain that relies on the whole body to function correctly.

It is not just tennis elbow or back pain that are the major injuries with tennis.

Did you know that if there is 20% less power in the Achilles tendon due to a niggling injury, shoulder power can reduce by 60% in a backhand tennis shot?

Quite often we can be weak in certain muscles without realising it. It may not be obvious with day to day living but when isolated in a contraction it can be evident that one side of the body is far weaker than the other. This can be due to a trapped nerve somewhere in the body usually in the neck or lower back or a shortened, knotted muscle that cannot contract properly. Contrary to popular belief, trapped nerves do not always cause pain and we may be suffering with trapped nerves without realising it.

When a nerve becomes trapped certain muscles that it supplies do not contract as well as they should be. This means other muscles have to compensate which leads to injury. Technique suffers and performance drops.

So before the tennis season gets into full flow, give yourself the least possible chance of becoming injured this summer and the best possible chance of playing you’re best with a Body in Motion full body assessment or sports massage

Try telling that to the Tour de France riders or anyone who tries to ride over the Purbeck hills or the South Downs. Yes, there may be less impact in comparison to running but it involves its own pressures and strains as every cyclist can attest to.

Cycling completely changes the weight distribution through your muscles and spine from the upright position we spend most of our lives in and also bends the back and neck into an unnatural position. The neck must bend at an extreme angle so you can see where you are going.

When this is sustained for hours on end, it’s no wonder neck muscles can get tired and irritated.

Did you know the average weight of a human head is between 4-5kg?

For an 80kg rider that over 6% of total body mass.

If you do suffer neck pain when cycling, don’t panic. Most minor aches and pains can be sorted out with a bit of postural awareness and positional changes. If you need help with correcting your posture or bike position, please ask your sports physio.

However you sit at a computer for hours, suffer a lot of neck and shoulder tightness and feel stiff in your neck joints, it is likely your problems will NOT be solved by simply changing your position on the bike.

You may already have neck damage from previous falls, car accidents or have some degeneration in your neck joints from poor position at the laptop.

A thorough neck assessment with a qualified physiotherapist will identify areas of neck tightness, stiffness or imbalance that can be treated successfully and quickly.

Don’t suffer in silence or even worse…don’t limit your cycling because of your neck!

What are the most likely causes of neck pain on the bike?

1) Excessive reach to the handle bars causing the neck to be permanently hyper extended. This may also occur if the handle bars are too low.

2) Consider increasing handle bar height, changing the stem angle or switching to compact drop bars

How can I prevent neck pain?

It is not simply enough to consider the neck in isolation.

Upper and lower back are very much involved in any neck assessment and treatment programme. Improving mobility and strength of the whole spine is important.

Is there anything I can do at home to help my neck?

Try these 3 simple exercises

1) Foam roller

This helps to mobilise the spine in rotation and extension giving a flatter back position and an improved neck position.

Lie on the foam roller, bend your knees with your feet flat on the floor.

Cross your arms over your chest, drop one knee out to the side and twist your shoulders the other way. Then change direction. 10 times each side. This will increase the mobility of the spine and help reverse the strain of bending over your laptop and bending over the bike.

2) Neck crunch

Lie on the floor, tuck your chin in and lift the back of your head off the ground. Do 10 reps. This strengthens the supportive muscles in the neck which can help reduce or prevent neck pain.

3) Chin tuck

This exercise targets the deep stabiliser muscles at the front of the neck. Lie on the floor and slide your head up the floor without lifting your head off the floor. You will feel like you are making a double chin.

Hold 10 secs, repeat 10 times.

If you have any ache or pain, this is a sign of damage. Simply book an appointment and one of our experts will be happy to help. Problems that are seen and treated early are the most successful.

Do not wait until you have a disc bulge in your neck before you seek help!

Total Hip Replacement

However for younger patients, there is a high chance that a traditional hip replacement will wear out during their lifetime and need to be replaced. A second replacement is more difficult and tends not to last as long. in addition high impact activities are not generally recommended after total hip replacement.

Hip resurfacing is a procedure which replaces the two surfaces of the hip joint. This conserves bone as the femoral head is retained. Instead of removing the femoral head, it is reshaped to accept an anatomically shaped metal sphere. This results in lower risk of dislocation compared to traditional total hip replacement and the potential for higher activity level.

Who is a candidate for resurfacing?

Generally people who require a hip replacement under age 55yrs are candidates unless they have certain types of arthritis which has deformed the femoral head. Hip resurfacing is rarely considered for people over the age of 65yrs.

Results of Hip Resurfacing

Long term results are not known as this procedure has only been in clinical use for just over 10 years- however the results to date have been very good with success rate better than conventional total hip replacment over the first 5-10years.

Hip Resurfacing

4 common conditions that may indicate the need for hip resurfacing

Osteoarthritis

This is a disease which wears away the cartilage between the femoral head and the acetabulum ( the ball and socket) causing the 2 bones to scrape against each other. This results in pain, stiffness and instability. Some patients even develop bone spurs.
Symptoms include pain in the hip or groin area during weight bearing resulting in limping. As it worsens the pain may be present all the time even at night.

Rheumatoid arthritis

RA is a chronic inflammatory disease that results in pain, stiffness and swelling. It is commonly thought to be an autoimmune disease perhaps triggered by virus or bacteria in those with a genetic predisposition.

Developmental Dysplasia

One in 10,000 people are born with this altered hip anatomy leading to early wear and tear. There is often a family history.

Avascular necrosis

This occurs when poor blood circulation starve the bones that form the hip joint. Over time the starved bone dies and the hip collapses.
Alcoholism and corticosteroids are by far the leading causes of this.

Post op recovery

Most patients walk the day after surgery usually with crutches or walking sticks. You will then commence an intensive physiotherapy programme. This is critical to strengthen the muscles around the hip correctly to protect the new hip and give it the best chance of lasting as long as possible. Also many patients had months of pain and were limping before the operation so the hip muscles were often very weak prior to the operation. 

Your surgeon will tell you how much weight you are allowed to take initially. For many patients full weight bearing is allowed within the first week and normal walking is usually achieved by 4-6 weeks.

During the first 6 months post op impact activities should be avoided as the bone initially remodels to “grip” the new implant.
In the weeks after surgery it is important to gradaully build up your activity under the guidance of a physiotherapist to strengthen the hip muscles and ensure normal walking gait.

It is normal to feel more tired than normal after surgery so allow yourself enough rest during your recovery period.

Further precautions:

* No heavy lifting
* Do not twist while lying or standing
* Avoid extreme movements of the new hip
* Do not cross your legs
* Do not lift your knee higher than your hip on the operated side

The carpal tunnel is a small tunnel in the wrist which carries the median nerve and tendons to the hand.
When the nerves which pass through this tunnel gets compressed, wrist pain, swelling, weakness and tingling may result. The most affected fingers are the thumb and first 2 fingers as these are supplied by the median nerve. Sometimes the symptoms occur first at night. As the syndrome worsens it will be felt more often during the day.

What Causes Carpal Tunnel Syndrome?

· Traumatic wrist injury such as sprains and fractures.

· Repetitive use of the wrist (RSI)

· Pregnancy – causing fluid retention in the wrist.

· Use of vibrating machinery.

· Congenital – some people naturally have a smaller, narrower carpal tunnel.

· Arthritis

All of these conditions can cause a narrowing of the space through which the median nerve passes. The cause may also be structural such as with a fracture or congenital cases, or due to swelling, inflammation or fluid retention.

Carpal tunnel syndrome is three times more common in women, probably because they have a smaller carpal tunnel. It also has a higher prevalence in people with diabetes and other conditions which directly affect the nervous system. It usually occurs in the dominant hand. Some professions are more at risk of developing carpal tunnel syndrome, especially people working on an with vibrating machinery or with repetitive use of their wrists such as computer operators.

What Are The Symptoms of Carpal Tunnel Syndrome?

· A dull ache in the wrist and forearm.

· Pain which radiates into the thumb and fingers

· Sensations of tingling or burning in the hand or fingers.

· Pain which is worse at night.

· Pain may radiate into the forearm, elbow or shoulder.

· Weakness in the fingers and hands.

How Is Carpal Tunnel Syndrome Diagnosed?

Tinels sign – This test involves tapping with two fingers over the palm side of the wrist. The test is positive if any of the above symptoms are reproduced.

Nerve conduction tests may also be required.

What Is The Best Treatment For Carpal Tunnel Syndrome?

Early treatment is imperative as when it is left untreated, permanent numbess and hand weakness may result.

Some patients have visibly wasted thumb muscle mass.
Treatment is much more successful early on- so if you do suspect you may have this condition, seek advice sooner rather than later.

Treatment may include

* Rest from the aggravating activity with or without a wrist splint.

* Anti inflammatories are sometimes prescribed to reduce swelling and inflammation.

* Physiotherapy is helpful in the early stages and may include soft tissue massage or joint mobilisations. Depending on your presentation, the physio may also treat your upper back and neck and correct your overall posture which also predisposes to carpal tunnel irritation.

In the later stages and recovery process, your physiotherapist will show you the correct exercises to perform to strengthen the wrist and forearm again to ensure the syndrome does not recur.

* In severe cases, surgery is required after conservative methods have failed after a period of 6 months. Surgery is done under local anaethetic and a small incision in the wrist to enlarge the carpal tunnel.
See below for the operation:

How Can I Prevent Carpal Tunnel Syndrome?

* Take Regular Breaks
Current guidelines suggest taking 10 min every hour will prevent symptoms occuring

* Vary Tasks
Try to vary your tasks throughout the day to avoid excessive repetitive movement

* Correct ergonomics
Make sure your workplace and equipment is set up at the right height for you to work without strain. If on a computer avoid bending the wrist and maintain good posture. If unsure, please ask.

* Relax
Sometimes we notice we are working with uncessary tension in our forearm. Make a point to use the least effort possible as excessive muscular tension increases likelihood of irritation.

* Do exercises
This means do exercises throughout the day move your hands and wrist to keep normal blood flow through the wrist area.
It also means keep your body and upper limbs generally strong and active especially if you use your hands for work. An activity like swimming is great for general upper body strength.

What is the Achilles tendon?

The Achilles tendon is the strongest tendon in the human body. It can reportedly withstand a ton in weight and measures roughly 10-15cms long depending on each individual. Its primary function is to connect the calf muscles to the back of the heel on the foot.

How can it rupture?

In most cases the Achilles tendon will rupture when landing from a jump, sudden deceleration, dropping of the end of a pavement curb or an awkward fall. However, anyone who has watched the incident involving David Beckham at the weekend will realise that it can be the most simple of actions that can cause a rupture.

Beckham’s playing diary over the past 2 years has been extremely busy and requires many international journeys for him to maintain his commitments to the clubs he plays for. Could fatigue be a reason for his injury?

More and more research seems to suggest that excessive wear and tear on a tendon, in particular the Achilles, can cause a degenerative process causing the tendon to become weaker. This can happen without the patient/player feeling any signs of injury due to the poor nerve supply within tendons. ie Damage can be done without the player being aware of it. Sometimes damage results in Achilles tendonitis, sometimes it simply ruptures. As tendons become weaker, they are unable to withstand the forces they are normally able to cope with. As a result, a simple and familiar movement can cause serious injury.

Obviously age is also an important factor to consider. The more we age the less able are bodies are at healing and recovering from excessive activity.

Beckham plays at the top level of international football and has done for over a decade. He will have received the best treatment available and preventative measures would have been taken to help reduce the likelihood of injury. His ruptured Achilles will now make the sports medicine departments re-assess how good their preventive strategies are and whether their players are getting enough rest.

Is There Anything I can Do To Prevent Likelihood of Achilles Rupture?

The rehab for Achilles rupture takes a LONG time. It takes most patients 9months- 1 year to recover back fully to be able to play sport at a high level. Beckham’s team are estimating it will take him 5-6 months with intensive rehab.

Trust us prevention is far better than the cure.

There are 3 easy steps you can take to ensure you keep your Achilles tendon healthy.

1) Flexibility

It is important to retain as much flexibility in the tendon as possible. With age the elasticity of the tendon decreases. Calf and Achilles stretches are critical in retaining muscles length and elasticity. By the way if you stretch incorrectly, it is a waste of time and will be ineffective. If you are unsure, please ask.  The most common group of people to experience Achilles ruptures are men aged between 35-45yrs old. Most occur with no warning whatsoever.

Get stretching!

2) Sports Massage

The next highly effective preventative step you can take is sports massage. Sports massage helps retain the elasticity of the muscles and tendons, it helps increase the blood flow to the tendon and any areas of scar tissue, inflammation or swelling can be immediately addressed.

3) Gait assessment

Many people who rupture their Achilles tendon over pronate. We know problems are caused by excessive wear and tear on the tendon. If you walk or run with too much pronation, you can see the tendon buckling under the strain of each step. Gait analysis can identify problems in your gait that can be easily resolved with a few simple exercises.