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Lisa Noone Sports Therapy, Arrowsmith Road, Bournemouth (2025)

24/03/2022

For those of you who don’t know, I am qualified in Pregnancy massage! As pregnancy is always such a stressful time for the expecting mother, both physically and mentally, I always enjoy to help relieve these stresses☺️

🤰🏼What is Pregnancy Massage?🤰🏽
A therapy treatment to help relieve stress from body muscles, remove sore sports, soothe nerves and help the woman feel relaxed. The constant strain on the muscles in the body during pregnancy can cause excessive pain, and prenatal massage can help to combat this.

🤩What are the benefits of massage?🤩
During pregnancy, the body changes, which leads to a lot of stress on the muscles in the body. With the growth of the baby, the uterus increases in size and causes the belly to become enlarged. This can make it harder for the backbone to maintain an upright posture when walking and standing; this can make the muscles swollen and stressed.
* A pregnancy massage helps to relieve stress from these muscles, helping to reduce or even remove back pain as well as reducing the stress felt in the joints.
* A prenatal massage does not expose the body to substances that can be harmful to the foetus, making it a safe therapy of choice!
* As a prenatal massage helps the woman to relax, soothes the nerves and relieves strained back and leg muscles, this form is treatment can be crucially beneficial for the woman in their second and third trimester.
* Prenatal massage helps the blood circulatory and lymphatic systems to ensure healthy flow of blood for both the mother and baby
* Finally, a pregnancy massage is also believed to lower anxiety and improve sleep

✨If this is something you’d like to feel the benefit, DM me to make an appointment✨

09/03/2022

With arthritis being such a difficult condition to maintain, you may think this is something you can’t help or improve. However, this is not the case at all! Sports therapy is a great treatment method to use - here some information on arthritis and is how sports therapy treatments can help you:

🦴What is arthritis?🦴
There are two types of arthritis:
1. Osteoarthritis (OA) - this is an overuse arthritis that begins overtime due to wear and tear of joint cartilage
2. Rheumatoid arthritis (RA) - this is an autoimmune disease where the body attacks healthy cartilage causing arthritis type symptoms and can occur at any age

Who gets it?
* Although it can be genetic, OSTEOarthritis is common among older people. It can be affected in both men and women, at any age from 45 years old. It can also be common in people who are obese, have had previous joint injuries or people with bone deformities
* RHEUMATOID arthritis can occur at any age but can commonly begin in middle age and is also most common in women than men.

What are the symptoms?
In OA, the following symptoms can be experienced:
* Asymmetry in pain
* Symptoms worse during the day or after activity
* Shape of joints changed - e.g. enlarges knuckles, bony outgrowths
* Onset is slow
In RA, the following symptoms can be experienced:
* Symmetry in pain
* Symptoms worse in the morning and stiffness improves during the day
* Warmth and erythema (which is a type of skin rash caused by injury or inflamed blood capillaries)
* Random onset
* Malaise - which is a general feeling of discomfort, illness or unease
* Vasculitis - involved inflammation of blood vessels
* Cysts in joint capsule
Both can cause pain, stiffness, loss of function and depression.

Early Intervention with Sports Therapy
* Increasing Exercise - strengthening the muscles around the joint may help to decrease pain and stiffness. It is crucial to maintain support for your bones, not exercising can weaken the supporting muscles, which can increase stress felt on the joints.
* Pain Relief Therapies - e.g. ice and TENs. This can help to decrease inflammation to the area as well as pain. It is estimated that overall, about half of people who try TENs get a 50% reduction in pain!
* Massage, acupuncture and manipulation - o although some of these can be uncomfortable or painful, they can be used to ease tension, reduce pain and inflammation and increase range of motion.

⭐️If you experience any of the symptoms listed and would like some help to improve them, please give me a DM⭐️

02/03/2022

If you have had massage therapy before, you’ve probably noticed that we always recommend you drink water – have you ever wondered why?

💧As humans, we are made up of a high percentage of water, which can drop or rise which can affect our performance, recovery and day to day life. In this blog, we will go over the 4 main reasons why you should stay hydrated:💧

1. Improve your energy levels:
When you are dehydrated, most of the time, we feel tired and lethargic. This is due to reduced blood volume – this means your heart is having to work harder to deliver blood which is oxygen and nutrient rich to fuel your body. Hydrate properly to keep your blood volume at a good level and your energy levels on point.

2. Recovery:
Replenishing fluids after a workout or massage is essential to optimise your recovery. This is due to how it helps your heart recover, which is one of the main indicators of how your body rests and repairs. When you drink enough water post workout or massage, this will help you blood volume to recover so you are in tip top shape for the next session.

3. Digestion:
Another essential part of recovery is how you fuel your body after activity – quality proteins and replenishment of glycogen stores are recommended. Good nutrition forms one of the foundations of athletic performance – water and hydrogen levels are key to good digestion. You need adequate levels to aid saliva production which helps to break down your food and aid nutrient absorption.

4. Muscle Repair/ Injury:
Being dehydrated affects the process which helps us to repair and build muscle. Once our muscles have been broken down by activity or treatments, and the repair process begins, if we are not correctly hydrated this can slow and hinder the process. This will also affect your overall recovery and can increase chances of injury. If muscles and tendons haven’t recovered properly or poorly – this puts them at risk of being injured for the next session.

23/02/2022

Been playing around with the TENS machine recently on my patients - absolutely loving it!🤩

What is TENS?
A Transcutaneous Electrical Nerve Stimulation (TENS) unit is a battery operated device that some people and practitioners use to treat pain. It works by delivering small electrical impulses through electrodes that have adhesive pads, attaching them to the patient’s skin.

🧐What do the electrical impulses to?🧐
These impulses flood the nervous system, reducing its ability to transmit pain signals to the spinal cord and brain. The same impulses also stimulate the body to produce natural pain relievers called endorphins.

🤩BENEFITS🤩
TENS is a noninvasive method to relieve pain. People who experience pain relief may be able to reduce use of medications. As well as this, TENS can also:
✅ Increase circulation healing
✅ Increase motion and function of the muscle
✅ Reduce inflammation

Here I am using it on the upper trapezius and lavator scapulae muscle as my patient was experiencing some shooting pain and tension in her shoulder - along with lots of soft tissue techniques with the TENS, this should help to combat this💪🏼

22/02/2022

The hip joint is one of the most stable joints in the body. As it is a ball and socket joint, it is designed for stability and weight-bearing rather than a large range of movement, like the shoulder. With it being a weight-bearing joint however, it is more likely to develop conditions such as arthritis because of the extra pressure. Pain in the hip may also be caused by injury to the muscles, tendons or small fluid-filled sacs that cushion and lubricate joints.

What are the most common hip problems?
🚨Arthritis🚨
Arthritis is the most common cause of the the breakdown of the hip tissue. Three kinds of arthritis commonly affects the hip:
* Osteoarthritis – Also referred to as ‘wear and tear’ arthritis. This type of arthritis damages the cartilage that cushions the bones of the hip wearing away. This lets the bones then rub together, causing hip pain and stiffness.
* Rheumatoid arthritis – this disease causes the lining of the joint to become irritated and making too much fluid. It damages the cartilage, leading to pain and stiffness.
* Traumatic arthritis – Often the result of an injury or fracture

🚨Bursitis🚨
In bursitis, the fluid-filled sac in the joint becomes inflamed. The bursa functions as a gliding surface to reduce friction between tissues. There are 2 major bursae of the hip. Both can cause stiffness and pain around the hip joint:
* Trochanteric Bursa – The bursa on the side of the hip and separated from the actual hip joint by the tissue and bone.
* Iliopsoas Bursa – The bursa in the upper buttock area.

Other common hip problems:
* Avascular Necrosis – This condition involves the loss of bone caused by not getting enough blood. It can also be caused by injury or bone tumours. It may lead to breakdown of the hip joint.
* Hip Labral Tear – This is a rip in the ring of cartilage that follows the outside rim of the socket of your hip joint. Athletes and people who perform repetitive twisting movements are at higher risk of developing this problem.

Symptoms of Hip Pain:
Depending on the condition that is causing you hip pain, you might feel the discomfort in your:
* Thigh
* Inside of the hip joint
* Groin
* Outside of the hip joint
* Buttocks
You might notice that your pain gets worse with activity, especially if it is caused by arthritis. Along with the pain, you might have reduced range of motion. Some people develop a limb from persistent hip pain.

Treatment:
As well as using methods such as ice and heat, exercising the hip joint with low-impact exercises (in early phase), stretching and resistance training can reduce pain and improve joint mobility.

🌟If you experience some symptoms of pain in your hip, send me a DM to get yourself booked in🌟

15/02/2022

Tendons are located at the end of our muscles. They are tissue that anchors the muscle onto a bone. Tendons are very strong and are able to withstand forces - therefore are very resilient. When they are damaged, tendons take a long time to recover, especially when compared to the healing rate of muscle tissue.

Common Tendon Disorders
* Tendon Rupture - A partial or complete tear of your tendon
* Tendinitis - Inflammation within a tendon usually after an injury
* Tendinopathy - The breakdown of collagen in a tendon. This causes burning pain in addition to reduced flexibility and range of motion.

Symptoms and Causes
Tendinitis can be caused by a sudden injury as well as repetition of a particular movement over time. Most people develop tendinitis because their jobs or hobbies involve repetitive motions, which put stress on their tendons.
Symptoms of tendinitis tend to occur at the point where a tendon attaches to a bone and typically include:
* Pain often described as a dull ache, especially when moving the affected limb or joint
* Tenderness
* Mild swelling

🤩Treatment🤩
A specific exercise programme designed to stretch and strengthen the affected muscle-tendon unit has proven to be an effective intervention. For example, strengthening which focuses on contraction of a muscle while it’s lengthening, has been shown to be a very effective treatment.

🌟If you feel you are suffering from any of the tendon conditions mentioned in this post, give me a DM🌟

14/02/2022

🤩I am now qualified in Medical Acupuncture!🤩

What is Acupuncture?
The practice of penetrating the skin with thin, solid, metallic needs which are then activated through gentle or specific movements of the practitioners hands.

What does Acupuncture feel like?
Most people report feeling minimal pain when the needle is inserted. The needle is inserted to a point that produced a sensation of pressure or ache.

How does Acupuncture affect the body?
Acupuncture points are believed to stimulate the central nervous system. This releases chemicals into the muscles, spinal cord, and brain. These biochemical changes may stimulate the body’s natural healing abilities and promote physical and emotional well-being.

Uses of Acupuncture:
o Chronic (long-term) pin
o Chronic tension-type headaches
o Migraines
Acupuncture is also used to treat other musculoskeletal conditions (of the bones and muscles) and pain conditions, including:
o Joint pain
o Proprioceptive pain

✨If you would like to see if Acupuncture is for you, DM me to get yourself booked in!✨

04/02/2022

What is Flexibility?
🤸🏼‍♀️The ability of a joint to move through an unrestricted pain free range of motion. Although flexibility varies widely from person to person, minimum ranges are necessary for maintaining joint and total body health.🤸🏼‍♀️
Variable the affect the loss of normal joint flexibility include:
❌Injury
❌Inactivity
❌Lack of stretching
A joints range of motion is influenced by the mobility of the soft tissues that surround the joint. A lack of stretching, especially when combined tight activity can lead to a fatigue induced soft tissue shortening over time.

Effects of Inflexibility:
* Joints require movement through a full range of motion to maintain the health of cartilage and other structures. Without flexibility daily activities will become increasingly difficult
* Muscles that are inflexible tire more quickly, causing opposing muscle groups to work harder. Muscle fatigue to protect joints from more severe injuries
* Decreased flexibility may also lead to abnormal stress on structures and tissues distant from the initial site of flexibility.

Benefits of a regular stretching routine:
1. Enhanced performance
2. Decreased risk of injury
3. Increased blood supply and nutrients to joint structures
4. Increased quantity of synovial joint fluid
5. Increased neuromuscular coordination
6. Reduced muscular tightness and increased joint mobility
7. Return of muscle to natural resting state
8. Modifying blood pooling, recirculation

03/02/2022

⛹🏽‍♀️Taping is commonly used within sports; athletes often make use of taping as a protective mechanism in the presence of an existing injury. 🏋🏼

Taping is used as one of the means of rehabilitation in instances where support and stability are needed. It can be used as a first aid tool, for the prevention of injury and protection of an injury anatomical structure while healing is taking place.

The tape is commonly used to:
* Reduce strain on injured tissue
* Inhibit and facilitate muscle action
* Compress lymphatic drainage
* Relieve pain
* Enhance proprioception
* Correct faulty biomechanics
* Reduce injury recurrence
* Improve joint stability

There are different kinds of tape that can be employed:
* Rigid strapping tape - often referred to as sports tape, and is often a right type of strapping tape
* Elastic strapping tape can also be used when less support is required
* Kinesiology tape - an improved version of elastic sports tape that acts to assist muscle function

Principles of Taping
✅Protection of the skin - check the skin sensitivity to make sure they are not allergic to adhesive. Make sure there is no existing rashes or broken skin
✅Hair removal in the area of a non-adhesive wrap underneath, this is to reduce skin irritation
✅Clean and prepare the skin
✅Use padding in sensitive areas

31/01/2022

💪🏼The Musculoskeletal system is an essential component of human health. It provides the body with structure and means for movement. 🦴

🤔How come the Musculoskeletal system work?🤔
The nervous system controls your voluntary muscle movements. Movements happen when:
* Your nervous system sends a message to active your skeletal muscles
* Your muscle fibres contract in response to the message
* When the muscle activates or bunches up, it pulls on the tendon. Tendons attach muscles to bones.
* The tendon pulls on the bone, making it move
* To relax the muscle, your nervous system send another message. It triggers the muscles to relax or deactivate.
* The relaxed muscle releases tension, moving the bone to a resting position.

🏃🏼‍♀️What are the parts of the Musculoskeletal system?🏃🏼
In adult bodies, there are 206 bones and more than 600 muscles, all connected by ligaments, tendons and soft tissues.
The parts of the Musculoskeletal system are:
* Bones
* Cartilage
* Joints
* Muscles
* Ligaments
* Tendons

💭What conditions and disorders affect the Musculoskeletal system?💭
* Aging
* Arthritis
* Back problems
* Cancer
* Congenital abnormalities (also known as birth defects)
* Injuries
* Disease

🤩How can I keep my Musculoskeletal system healthy?🤩
1. Exercise regularly and include a combination of weight bearing exercises and cardiovascular activity. Strengthening your muscles can support your joints and protect them.
2. Get plenty of sleep so your bones and muscles can recover and build.
3. Maintain a healthy weight. Extra pounds put pressure on your bones and joints, causing a range of health problems
4. Make healthy food choices, including a balanced diet of fruits and vegetables, lean protein and milk for strong bones
5. Quit smoking and avoid to***co. Smoking decreases blood flow throughout your body. Your bones, muscles and soft tissues need adequate blood flow to stay healthy.
6. Have regular check-ups and age-appropriate health screenings. If you are over 65, talk to your practitioner about getting bone density tests.

25/01/2022

Knowing what sports injuries to treat with ice and heat can be a bit confusing. Understanding the benefits for either treatment could help heal your injury faster.

The general ✨Golden Rule✨ to stick with is:
Ice = Acute pain or Injury/ inflammation
Heat = Muscle pain or stiffness

🔥How does heat work?🔥
* Works by improving blood flow and circulation to the area
* Increase in temperature increases muscle flexibility and soothes any discomfort.
* Helps towards healing damaged tissue and relaxing muscles
* Helps to ease symptoms such as stiffness and aching
Heat is good for use on:
* Stiff going
* Muscle pain
* Chronic pain

🧊How does ice work?🧊
* A great way for easing damaged superficial tissue that is jot, inflamed or swollen
* The inflammation process is a natural process, but It can be painful. Ice is a mild way to reduce pain and swelling
Ice is god for use on:
* Ankle sprains
* Muscle sprains
* Red, hot or swollen injuries
* Acute pain

20/01/2022

Some amaaazing pictures taken from last week🤩

Photo creds -

📸 https://instagram.com/fuzzykiwimedia?utm_medium=copy_link 📸

18/01/2022

💪🏼Muscle tension refers to the condition in which a muscle of the body remains semi-contracted for an extended period of time💪🏼
Muscle tension is typically caused by physiological effects of stress and can lead of episodes of back pain.

Stress may change the body’s nervous system by:
👎🏼Constricting blood vessels
👎🏼Reducing blood flow to soft tissues

This process causes:
⬇️A decrease in oxygen
⬆️A build up of biochemical waste products in the muscles
This results in muscle tension, spasms and back pain

Muscle tension is typically treated using non surgical options to relax the muscles including:
* Exercise
* Ice
* Heat

It can also be treated with:
* Sports Therapy
* Massage Therapy
* 🦴Chiropractic🦴 - check out for more information🤩

14/01/2022

🦵🏼Knee pain is common in people of all ages. It can start suddenly, or after injury/ exercise. Knee pain also may begin as a mild discomfort, then slowly get worse.🦵🏼

Common Medical Conditions:
* Arthritis - including rheumatoid arthritis, osteoarthritis, lupus and gout
* Osgood-Schlatter’s Disease - A condition that causes pain and swelling below the knee joint; very common in children
* Baker Cyst - A fluid filled swelling behind the knee that may occur with swelling/ inflammation from other causes, such as arthritis

Injuries and Overuse Injuries:
* Bursitis - Inflammation from repeated pressure on the knee, such as kneeling from a long time, overuse or injury
* Dislocation
* Fracture
* Iliotibial Band Syndrome - Injury to thick band that runs from your hip to the outside of the knee
* Patellofemoral Syndrome - Pain in the front of the knee around the kneecap
* Torn ligament
* Torn cartilage - Pain felt on the inside or outside of the knee joint
* Sprain or strain - Minor injuries to ligaments caused by sudden or unnatural twisting

🤸🏼‍♀️How to Protect your Knees🤸🏽‍♀️
* Always warm up before exercising and cool down after exercising - stretch the quadriceps and hamstrings
* Bicycle or swim instead of run - doesn’t put as much pressure and force through the joints, especially if you have osteoarthritis, chronic knee pain or recurring injuries. Sometimes simply limiting high-impact activities will provide relief.
* Run on a smooth, soft surface, such as track, instead of cement or pavement; this will mean less force will be going through them.
* Keep your weight down - maintaining a healthy body weight will help to take pressure off the knee joints.
* If you have flat feet, try shoe inserts and arch supports (orthotics).
* Get strong, stay flexible - weak muscles are a leading cause of knee injuries. You’ll benefit from building up your quadriceps and hamstrings, the muscles on the front and back of the thighs that help support your knees. Balance and stability training helps the muscles around your knees work together more effectively

✨If you are experiencing any knee pain, please DM me✨

13/01/2022

I had a client this week who is being treated for a rotator cuff shoulder impingement. She is experiencing some shooting pains that are radiating into her fingers which could indicate some nerve impingement in her neck.

🤩Here’s how we are combating it:🤩
* Stretching and strengthening rehabilitation plan for her shoulder
* Manual therapy of the cervical spine and shoulder joint
* Soft tissue manipulation

In the video, I am doing some Manual Therapy AP glides which don’t take a lot of effort but are very effective! AP glides are used to increase range of movement and to decrease pain that is felt. Because the joint is being manipulated in a way, this could decrease the symptoms the patient is feeling.

💪🏼Sports Therapists don’t just help with muscles but also joints too! If you’re experiencing some muscle or joint pain, message me to get yourself booked in for a consultation!💪🏼

11/01/2022

🚫Preventing Injury🚫

If you are starting a new health and exercise regime as part of your New Years resolution, it is important to look after yourself and do the exercise safely!

🙂Exercise is good for the body, and with proper precautions, injuries can be prevented🙂

Causes of sports injuries can include:
* Improper or poor training practices
* Wearing improper sporting gear
* Incorrect warm up or stretch practices before exercise

Common sports injuries include:
* Sprains and strains
* Joint and muscle injuries
* Dislocations
* Fractures
* Achilles’ tendon injuries
* Shin splints

How can I prevent sports injuries?
Some tips that I recommend are:
✅Develop fitness play that includes cardiovascular exercise, strength training and flexibility. This will hell to decrease your chance of injury by making your muscles strong but supple - make sure you start slow. For example, complete an exercise without weight or with low intensity and build up.
✅Alternating exercising different muscle groups or exercising every other day
✅Cool down properly after exercise. It should take 2 times as long as your warm-ups!
✅Stay hydrated! Drink water to prevent dehydration, heat exhaustion, and heat stroke
✅Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk of injury. Each stretch should start slowly until you reach a point of muscle tension - the stretch should not be painful. Aim to hold each stretch for up to 20 seconds
✅Use the right equipment and wear shoes that provide support and that may correct certain foot problems, this can sometimes lead to injury
✅ Learn the right techniques and form for exercises - if you aren’t sure, speak with a personal trainer/coach which will give you guidance about the right workout routine for you
✅Rest when tired and avoid exercises when you are tired or in pain
✅Always take your time during stretch training and go through a full range of motion with each rep
✅IF YOU DO SUSTAIN A SPORTS INJURY, PARTICIPATE IN AN ADEQUATE REHABILITATION PLAN!

08/01/2022

Time to relax😴

07/01/2022

💪🏼SHOULDER PAIN💪🏼

Your shoulder is one of the very flexible joints within your body. The main shoulder joint is a ball and socket joint. It’s called this because the head of humerus is sharped like a ball and fits into the scapula bone, which acts as a socket - this helps to give you a wide range of movement.

Most shoulder problems fall into 4 pain categories:
* Tendon inflammation (bursitis or tendinitis) or tendon tear
* Instability
* Arthritis
* Fracture
All of these problems can cause symptoms such as pain, inflammation/swelling or a limited range of motion.

So, how can sports therapy help this?
Whilst sports therapy can’t ‘fix’ completely torn structures such as muscles or tendons, it can:
✅Strengthen the muscles of the shoulder to compensate for damaged structures
✅Restore mechanics of the shoulder/ increase range of motion
✅Help to relieve pain
✅Recondition the shoulder so you can use your shoulder as you did before!

If you feel any of the symptoms mentioned above, send me a DM to get yourself booked in🥳

Lisa Noone Sports Therapy