12th February 2018
Do you foam roll?
Great way to relieve tension in muscles and improve restrictions causing issues in mobility
Next time you do spend at least 2 minutes rolling each muscle it may take longer but you will get greater results, it is said to take 90-120 seconds for a muscle to respond to the rolling (more info in the journal : Foam rolling as a recovery tool after an intense but of physical activity, Graham, Mcdonald, Duane, Button, Eric, Drinkwater and Behm)
12th Febuary 2018
Have you a broken bone? Here is a quick tip I used when I broke a bone in my foot and was told it would take 6 weeks to walk properly again (it took me 2)
3 times a day I took a calcium and Vitamin D supplement
Calcium- is needed in the bones to help the new growth process. Green vegetables are high in this but it would take allot, so supplementation is better in this instance (due to high need), milk has calcium but too much, it isn’t absorbed correctly and can also remove the build up already there (like building a Lego house and some1 stealing your bricks), Fish is also a good source of Calcium.
Vitamin D- again being in England supplementation is the best way when dealing with a broken bone. Calcium can’t work on its own it needs vitamin D to do the hard work (like trying to stick something together without glue)
In terms of dosing everyone is different I used 1000mg calcium and 20mcg vitamin d3x a day
Bear in mind the recommended daily allowance is 800mg and 5mcg and optimum (as by Holford) 1000mg and 30mcg and that’s with no broken bone.
Also remember the muscles while recovering they need fats and proteins to build and repair, keep the carbs low if you’re inactive due to the break just to maintain weight.
Look at your movements after a break or get them analysed, are the muscles now firing correctly? When I’m working with clients on injuries sometimes the cause is an injury from years ago causing a bad movement pattern.
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I came in with knee injury after keyhole surgery and was told what the problem was which I didn’t expect was the issue and you did a deep tissue massage below and above the knee on my muscles and then went on to help me strengthen my knee back to health and playing football, while working on my knee we talked about PT and now I do my PT sessions with Liam
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Client X (happy to share experience wouldn't like to be identified)
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