Formed 21 years ago, Harris & Ross have four clinics across the North West and their ethos is all about giving elite athlete levels of care, to everybody who visits them. Here, they answer some reader questions.
ANDY RENSHAW – Consultant Physiotherapist
I’m a semi-pro footballer – what support can you offer me at Harris & Ross?
The main injuries we see with footballers are both hamstring and quadriceps muscle tears, knee ligament/joint injuries, ankle injuries, and injuries of the hip and groin. The proportion of these injuries within any squad of players can depend on a variety of factors: previous injuries of those players, their age, their playing position, and the training that they undertake. The majority of injuries will occur in matches, as opposed to training.
Every injury is different, and every person/player/athlete is different. So our approach to each injury can vary. The basics still apply to the majority; early management should involve ice, compression, elevation, and rest! Treatment of each injury will depend on the severity and location of the injury. For example, a hamstring tear involving a proportion of the tendon will take longer to heal than a straightforward hamstring injury occurring in the muscle belly (the mid-part of the hamstring muscle).
I tend to advise my players that they need to hit every one of my ‘milestones’ to minimise the risk associated with going back to playing football. So, I’d ensure their strength, balance/coordination, and power are equal between each leg as they can be. I’d need to know that their fitness regime prepares them for the demands of both a training week AND a game.
I’d always recommend regular assessments/treatments with a physio to ensure there are no unseen issues developing.
FRANCIS WHEELER – Senior Physiotherapist
My 8-year-old plays an awful lot of sport. How can I help her avoid injury?
Don’t undervalue the importance of sleep in aiding recovery (not just for children but for everyone!) We know that getting less than 8 hours of sleep increases injury risk in sportspeople by 1.7x. We also know that getting less than 7 hours of sleep can significantly affect alertness, reaction times, memory & decision making when tests are performed. Make sure sleep is prioritised for you and your kids.
Secondly, don’t let your child overtrain – get them used to listening to their body. If they feel tired, rest. Feeling sore is your body’s way of telling you to rest. Build rest days into your child’s training schedule. Also, remember that stretching is really important, especially for a child who is still growing. Make sure your child takes time to do this and doesn’t cut corners.
And finally, always seek professional advice about any injuries your child does pick up. Childhood injuries can be rectified very quickly with the correct treatment, but the longer you leave it untreated, the more likely it is to become something more serious.
SARAH O’NEILL – Senior Physiotherapist
I spend most of my day sitting at a desk and as a result often experience neck stiffness and pain. What can I do to avoid this?
When sitting in front of a computer/ desk it is our natural inclination to lean forward to get closer to what it is we are working on. But this can lead to everything in the front of your body becoming shortened and tight, and the muscles and joints behind becoming over stretched, which can then lead to new injuries.
So how do I make sure I have good posture?
Start by sitting your bottom all the way back in the seat and have your back leaning against the back of the chair. The use of a lumbar roll or rolled up towel here is a brilliant way to maintain the natural curve of your low spine without you having to think about it! Try to have your knees level with your hips and feet flat on the floor.
Relax your arms by your sides and do a few shoulder rolls forward and backward letting go of some of your tension. Have your chair in close to your desk so that by bending your elbows your hands should rest on your keyboard/ desk area, without you having to lean forward. Have other frequently used items (mouse, phone etc) in as close to you as possible.
Have your desk arranged so that the computer/ main focus is at eye level directly in front of you. (Propping your computer up with old books or file boxes is a great trick). Imagine a piece of string is being pulled all the way up through your body and out the top of your head to the ceiling, pulling your body up tall and straight.
As a long term maintenance option, some people find that have a massage every month or two helps as a ‘reset button’ to maintain good body alignment, and prevent a build up of tension forming before it starts causing issues.
Harris & Ross have clinics in Manchester City Centre, Wilmslow, Altrincham and Wigan. You can book in with any of our physios at any of our locations, online or by calling us on 0161 832 9000.
