Are you suffering from Sciatica?
For my latest blog for Lushington Chiropractic I am going to talk about sciatica and my approach to both treating and rehabbing it from my experience as both a sports massage therapist and as a personal trainer.
Sciatica in it’s basic element is an entrapment or irritation of the sciatic nerve that leads to either, sharp pain, pins and needles, muscle spasms, burning sensations in the low back, glutes, hamstrings and calf muscles. This entrapment can be caused anywhere along the nerve which can make it difficult to pin point the root cause and get the correct treatment interventions in place.
The entrapment or irritation can be caused by a spinal issue such as a bulging disc or a muscular issue where muscles become tight. Imagine a hose pipe – if you unravel it so it’s nice and straight and turn the water on the water flows nicely out the other end but if you step on the hose the water slows or stops. The hose pipe is your nerve the water is the signals and your spine or the muscles the nerve runs through is your foot treading on the pipe, that pressure on the nerve is what generates the symptoms of sciatica.
Tightness in muscles tend to stem from either the muscles being in a stressed or stretched position for an extended period of time (poor posture or lack of movement) or tightness from an unstable joint – muscles tighten up to prevent poor movement to protect our joints. This is where massage therapy is important to release the tightness on the muscles and then rehab to strengthen and stabilise the joints to prevent any future spasming in the low back or glutes.
Are you moving enough?
I find that many sufferers of sciatica tend to have sedentary job roles where they’re seated for extended periods of time, if this is you I suggest moving as much as possible during your day and taking time to stretch your low back, abdominals, hip flexors, glutes and hamstrings too. These stretches will offset the tightness that will develop in your muscles from being seated all day. Being seated too long is no good for your core muscles! These muscles get weak then guess what muscles then take over to stabilise your low back? That’s right your lower back muscles which the sciatic nerve runs through, these go into spasm then hey presto sciatic symptoms will tend to follow. Strengthen your deep core muscles (not by doing sit ups or crunches) and then these muscles will be used to do their proper job in stabilising your lumbar spine.
Find out how we can help you.
I hope this has helped and get in touch or book an appointment to find out more about how to fix your sciatica. You can find out more about me and how I can help you by visiting our website www.lushingtonchiropractic.com Here you can also find details of all of the practitioners here at Lushington Chiropractic in Eastbourne. We see many cases of sciatica here at the clinic and some of my colleagues have written blogs on their experience in treating sciatica and how effective it has been. If you’d like to find out more visit our chiropractic blog site Backblog.
You don’t have to be a chiropractic patient to benefit from massage therapy, we treat a wide range of conditions not just sciatica. Pop into the clinic in Lushington Road in Eastbourne or give us a call on 01323 722499. We are conveniently based in Eastbourne Town Centre, close to the Railway Station and major bus routes.
It’s Sciatica – Or Is It?
As a massage therapist at Lushington Chiropractic in Eastbourne, I often have clients come to me reporting that they are suffering with sciatica. However a common occurrence is that after investigation we find that the client isn’t suffering with sciatica at all, but rather an injury that presents similar to the symptom of sciatica.
What is Sciatica?
We often find a common misconception is that people believe Sciatica is a condition. However Sciatica is a term used for the symptom of pain, pins and needles or tingling running down the leg originating from the lower back, travelling along the Sciatic Nerve. This can occur due to muscle or structural weakness that causes the Sciatic Nerve to be compressed.
All nerves originate from our spinal column (the central nervous system) that sends the information to our brain. The Sciatic Nerve originates from the lumbar and sacral vertebrae of the spine (lower back) and travels down through the pelvis and hip joint, all the way along the back of the leg to the foot. Any information received from this root is taken back to the spine and to the brain.
How do Nerves Work?
A handy way to think of how nerves work is to imagine a hosepipe – Strange I know.
You have turned the water on and it is flowing through the hose and out the end (this is a healthy nerve). Then if you put your foot on the pipe (compression) the water flowing out the end is constricted. This is what is happening to our nerves. The signal is no longer being efficiently sent to and from the end of the nerve root. So if the compression occurs at your knee the nerve root will stop there. This causes numbness or pins and needles to run down the rest of the leg.
What to Look For If Suspecting Sciatica:
The massage therapists at Lushington Chiropractic in Eastbourne suggest looking for signs such as numbness, pins and needles, tingling, hot and cold feelings, burning and sharp shooting pains.
The symptoms are directly linked to nerve conditions. If you are experiencing these symptoms down the back of your leg then that would be suggestion of a compression of the Sciatic Nerve.
Can Sports Massage Help Sciatica?
If you are suffering from sciatica sports massage can help. Depending on where the compression is occurring and the severity of pain, we can open up the area by loosening tight muscles and areas that are compressing the nerve.
What Else Could It Be?
I do often have clients come to me suspecting sciatica, but turning out to be something completely different, such as hamstring strain or tendinopathy for example. Both these injuries report pain down the back of the leg sometimes across the joints of the knee and hip. Therefore I believe that is helpful to know key differences and thus you can be more involved in the healing process.
The reason a hamstring strain can be misinterpreted as sciatica is that the injury causes pain to radiate down the muscles at the back of the leg above the knee.
The hamstrings are a group of three muscles located at the back of upper leg responsible for bending the knee and extending the hip.
Hamstring strain is the most common thigh muscle injury and is when the muscle fibres tear. It can occur suddenly from overstretching of the muscle if the muscle is not warmed up properly or it can occur over time due to tight muscles.
So it can occur from doing everyday movements such as walking upstairs, a large jump or even during a long walk along Eastbourne’s South Downs or even Eastbourne’s seafront.
Contributing factors to injury are lack of stretching, poor posture, muscle strength imbalances and the rare case of leg length variation.
The result is pain along the back of the leg, increasing when the knee is in an extended position and hip flexed (knee straight, sitting position). This is why it is commonly mistaken for sciatica.
The immediate thing to do is treat with RICE (Rest, Ice, Compression and Elevation) you should do this for the first 3-5 days. Then with sports massage (provided at Lushington Chiropractic located here in Eastbourne’s town centre), we can help increase range of movement of the muscle and strengthening by aiding the tissue repair.
Tendinopathy is another injury mistaken for sciatica. The reason why this can easily get confused is that tendons often cross over a joint, like the knee and the hip, causing pain to be felt in those areas.
Tendinopathy can occur in any tendon and is an overuse injury, due to muscle imbalance and poor body mechanics of movement.
Symptoms are pain, swelling and an inability to continue activities such as running.
Initially RICE and avoidance of high- impact actives.
Sports massage can help by stretching the muscle, strengthening, and prescribing closed-chain exercises such as squats or leg press.
You don’t have to be a chiropractic patient in order to benefit from a massage. At Lushington Chiropractic in Eastbourne we do have 4 massage therapists (male and female), working throughout the week including evenings and Saturday mornings.
For more information about sciatica have a look at our other blogs on our chiropractic blog site backblog.
Piriformis syndrome (sciatica)
Kim Brown Sports Massage Therapist at Lushington Chiropractic Clinic Eastbourne, talks about Sciatica.
How common is Sciatic pain?
Almost every week I have guests come to have treatment with me at Lushington Chiropractic with, what they feel, is Sciatica. If they are having a feeling of restriction or pain in the hips or down the back of the thigh, knee or calf it is the first diagnosis that people come up with.
Here at Lushington Chiropractic Clinic in Eastbourne we see and treat many patients with Sciatic symptoms. You can find out more about Sciatica and other conditions by using the search box on our Chiropractic blog site backblog.
So what symptoms would I have if I have Piriformis Syndrome or Sciatica?
Conditions affecting the Sciatic nerve that refer pain down the posterior thigh are referred to by most non-medical professionals as Sciatica. This term is not specific, because it may refer to inflammation of the nerve or compression of the nerve in the Lumbar spine, in the Gluteals or at another point along the nerve pathway in the body. It may even refer to symptoms common to piriformis trigger points. The piriformis muscle itself can compress or squeeze the Sciatic nerve to cause ‘ piriformis syndrome’.
- Numbness in the posterior thigh, calf or sole of the foot.
- Can cause painful intercourse for women and impotence in men
- Buttock pain if the gluteal nerve is compressed
- Active trigger points in the piriformis result in pain in the low back, buttocks, hip and posterior thigh.
- Sitting for prolonged periods can increase pain.
- Excessive activity can aggravate the pain
- Weakness in performing abduction, flexion and internal rotation.
What is the Piriformis? Why is the sciatic nerve important?
The Piriformis is a hip rotator muscle which sits deep to the Gluteus Maximius. If it contracts and shortens it creates outward rotation of the hip. It rarely performs this action in normal everyday activities though as it’s main function is to control and prevent inward rotation, or the knee rolling inwards. Injury of the piriformis can occur during running or when there is excessive pronation (rolling in) of the foot and the muscle has to repeat its preventative task thousands of times.
The Sciatic nerve supplies sensory and motor function to the skin and muscles of the posterior thigh, most of the leg and the foot. In a small proportion of the population, the sciatic nerve passes through the belly of the piriformis muscle and can get caught up in a piriformis injury and create further symptoms and problems.
Sciatic nerve restriction can occur in those with Lumbar spine issues. But soft tissue tension compressing the vertebrae or fibrous adhesions that restrict the nerve as it passes through the soft tissues can also be the cause of pain. In this instance, your sports massage therapist is who you need to see to reduce the compression treating trigger points and a reduction in piriformis hypertonicity.
How did this happen to me?
Apart from the obvious overuse injuries which can occur during running Piriformis syndrome can begin at any time with normal everyday activities. If there are biomechanical issues like weakness on one side in the glutes and other muscles in the hips, a compensation pattern can start putting strain on the piriformis muscle. Regular exercise throughout your life can help you to avoid injuries. Too much time sitting or repetitive bending and lifting can also cause symptoms.
With Sciatic nerve restriction in the Lumbar spine may be the result of a fall or an accident during lifting a weight that is awkward or too heavy. This type of compression is more serious.
How can I help myself ?
Regular stretching and mobilisation using a resistance band can ease the compression. Strengthen weakened muscles. A tennis ball/spikey massage ball is used on the gluteal and piriformis trigger points.
If you would like to find out more about me and how I can help you then look at our ‘Meet the Team’ page on our website www.lushingtonchiropractic.com and look for Kim Brown
Lushington Chiropractic Clinic in Eastbourne is based in Eastbourne Town Centre, very close to the railway station and the bus stops. We are an award winning clinic providing care to over 8,000 local people.
Get to Know Lizzie Wright
Getting to Know Lizzie
Hello I’m Lizzie Wright the newest member of the Lushington Chiropractic Sports Massage Team – It wasn’t until I went to university that I understood that sports massage is not just useful to competitive sports people but is beneficial to everyone.
How did I find out about Sports Massage?
As a competitive swimmer I surprisingly didn’t have too much experience of sports massage and it was not until I went to university that it was fully introduced to me. It was my swimming ability that put me on the sporting spectrum and I quickly became very interested in the science that existed within competitive sport especially on how the body functions when exposed to the huge demands placed upon it during demanding training sessions and competitions. This interest ultimately led me to study Sport Conditioning, Rehabilitation and Massage at Cardiff Metropolitan University, where after three years of dedicated study I left with a first class (Hon) degree and full accreditation in massage. I was extremely fortunate to have had the opportunity to work closely with the Welsh Triathlon and a full range of high quality sporting athletes.
I also thoroughly enjoyed massaging at the London marathon, the Cardiff half marathon and several British University College Sports (BUCS) national swimming competitions. I honestly thought I would not embrace sports massage as I was aware that some scepticism existed when I was competing. However through the positive impact I witnessed with the work I undertook at university it soon became one of my favourite modules along with rehabilitation. I am fascinated and amazed by how the body works, understanding the effects that some everyday actions can have, and learning what observations and tests can be performed to accurately calculate what injury has taken place and as a sports massage therapist help and treat them (truly interesting and very rewarding).
What I love about Eastbourne:
I consider myself lucky to grow up here in Eastbourne as I consider it to be a wonderful seaside town surrounded by beautiful countryside including the stunning South Downs. As a child I was always in the sea and whilst I learned to respect the sea I never fully understood the fears that were common in some of my peers linked to water: the fear of the ocean (the unknown) and being out of your depth. I remember being irritated if I could touch the floor as the sea always represented freedom and space and remains one of my favourite places to be.
What made me want to swim?
From a young age swimming was a large part of my life and has played a significant part in the person I have become. The facts as to how I first became interested in swimming are unusual as it was from a computer game which my older brothers used to play that inspired me. I was only three years of age and I wanted to be just like “Lara Croft” who was the main character and who did a lot of swimming during the game. So when I went to nursery school which included access to a swimming pool; I took off my armbands and started swimming breaststroke underwater.
I was subsequently introduced to Eastbourne swimming club, where I became Girls Captain when I was 13 and remained the captain for the next 8 years, until I left for university. I swam at numerous county and regional competitions and was selected twice to represent the South of England at the ESSA national schools competition held in Liverpool. When I went to university I was chosen to be part of the performance squad which meant I represented my university at the BUCS championships, held twice a year in Sheffield at the International sports centre. 2018 will be the first year that I would have not competed, which is a little strange. Competition was not my true motivation for swimming, it is simply that I love the water. I do like and enjoy training which is just as well as at one point I was training up to 20 hours a week at the same time as balancing my college education and social life.
My involvement in swimming has changed over the past year to become more involved in teaching and training the next generation of young swimmers. I have become a qualified level two swim teacher and I now also work for a small swim school in Eastbourne called Eastbourne Otters, as well as volunteering three times a week to teach for Eastbourne Swimming Club. From teaching I have learned observations and problem solving skills as well as the importance of knowing every swimmers name (because it’s so important to them). Some of the very young beginners have a fear of water and it is such a sense of satisfaction when after a while, I see their confidence and swimming skills grow, which is an important life skill but it often also leads and introduces them to sport.
Working at Lushington Chiropractic:
I am very much looking forward to working at Lushington Chiropractic. Everyone is very welcoming and have high professional standards where their main goal is to help and educate as many people they can to ensure their well being and health. What I find remarkable is the way multi disciplines work together to truly help the individual client. Lushington Chiropractic is a place of excellence with a friendly atmosphere located in the heart of Eastbourne town.
Massage Therapy at Lushington Chiropractic in Eastbourne
Lushington Chiropractic is an award-winning chiropractic and massage therapy clinic in the heart of Eastbourne. We’re a large multidisciplinary clinic. Our team of chiropractors and massage therapists all have different specialities, but what unites us is our drive and passion for delivering the highest standards of clinical care.
Apart from chiropractic, the most popular service at the clinic is sports massage therapy. This blog is about what motivates our massage team, and why they’re proud practicing from Lushington Chiropractic Clinic.
A wide range of people from across Eastbourne and the surrounding Sussex area see our massage team with a range of problems, or simply for a relaxing massage. The massage team here are particularly highly qualified and experienced, covering a range of massage techniques from deep tissue sports and remedial massage to the gentle and nurturing type of relaxing massage.
Oliver Ody BSc(HONS), MSc – Eastbourne Massage Therapist & Conditioning Coach
Associate Sports Massage Therapist; Consultant Personal Trainer; MSc Applied Exercise Physiology; BSc Sport Science; Advanced Diploma in Personal Training; REP’s Registered Level 3 Personal Trainer; TTR Studio Cycling, Gym Boxing, Circuit Training, Sports Nutrition; Level 3 Sports Massage Therapist; Rock Tape practitioner
Oly has worked as a massage therapist and personal trainer here in Eastbourne since 2011. He has a BSc degree in Sport Science and a Masters in Applied Exercise Physiology which he completed here in Eastbourne at Brighton University. As well as being a keen sportsman himself, Oly’s worked as an elite level Strength and Conditioning Coach and Personal Trainer in Eastbourne, based at the Brighton University Gym in Denton Road, Meads.
As a reflection of Oly’s reputation he was asked to be a Massage Therapist for the Samoan Rugby team, when they were staying here in Sussex for the Rugby World Cup 2015. Rather than jetting off around the world to continue that work with elite athletes, we’re delighted that Oly’s decided to further his career here in Eastbourne when he joined our Chiropractic Clinic at the start of 2016.
Here’s why Oly wanted to practice sports massage and rehabilitation exercise therapy with us here in Eastbourne:
“Lushington Chiropractic has an excellent reputation, not only here in Eastbourne but amongst local massage therapists and other practitioners.
I am proud to work within a team of highly qualified practitioners, across a multitude of disciplines. I’m always confident and happy to recommend friends, family and personal clients to come here. I know they’re in good hands, whether they’re going to see someone for acupuncture, chiropractic treatment, nutritional therapy or whatever they need.
Eastbourne is a small town, and reputation sticks, which is why I was particularly drawn to the high standards of chiropractic treatment and sports massage therapy delivered at the clinic. What impressed me from the start was everyone’s positive attitude and focus on being the best they can. All the practitioners are focused on developing their skills and knowledge to better benefit the guests that they care for.
I work most closely with the massage therapists and chiropractors. Most of us live close to Eastbourne, so it’s easy to meet on a weekly basis to discuss cases, share learning form CPD courses and genuinely work together as a team.
I particularly appreciate the positive mindset and productive energy everyone has at the clinic. It’s great to work here and is a rare opportunity to be able to work with such motivated and kind team of sports massage therapists and chiropractors.
I’m also proud to be a sports massage therapist in a clinic that puts so much emphasis on health promotion. In fact, HEALTH is one of our core values. We treat the person not the symptoms with a focus on wellness, growth and improving performance.
Lushington Chiropractic has rightly got an excellent reputation in Eastbourne for its very caring approach and results with treatment. I’m proud to be a part of the team, because of their high standards, positive energy and the genuine focus on health, and caring for people as an individual.”
Sue Hudson BSc(HONS), LSSM(Dip), MISRM – Eastbourne Soft Tissue & Sports Massage Therapist
Associate Soft Tissue Incorporating Sports Massage; BSc (HONS) Technology; Level 5 Diploma London School of Sports Massage; Member Institute of Sports and Remedial Massage Therapists; BTF Level 2 Coach; UK Athletics Level 1 Coach
Sue has completed the London School of sports Massage Level 5 diploma in massage therapy. She’s practiced with us here in Eastbourne as a sports massage therapist since 2013. Sue’s very popular with her guests and has a large group of people who see her on a regular basis.
As well as her massage therapy Sue is a qualified triathlon and athletics coach, keen cyclist and sea swimmer. Sue makes the most out of our excellent location to keep fit, cycling through the Sussex Downs and swimming off Eastbourne’s beaches. Sue lives, works and competes in Sussex, so it was particularly important to her to find a clinic which had a reputation she could be proud of.
Here’s what Sue says about why she chose to practice massage therapy with us here in Eastbourne town centre:
“I’m proud to practice from this Eastbourne based chiropractic and sports massage therapy clinic which has a range of practitioners who are experts in a wide range of clinical areas, including acupuncture, massage, podiatry, exercise rehabilitation and more.
One of the reasons I’m proud to work at this chiropractic clinic in Eastbourne is because of the range of practitioners practicing here. The team cover a wide range of clinical expertise, including acupuncture, massage, podiatry, exercise rehabilitation and more.
The practitioners here are highly experienced and work hard to continually develop and improve their skills. For example, my massage therapy colleagues and I regularly attend training and professional development courses throughout the year to maintain our high standards and keep up to date with research and development.
Each practitioner is responsible for their own development and it a source of pride for each person to maintain their standards both professionally and personally. Developments within the various fields are ongoing and fast paced, it is important that this personal development is maintained at a high standard. We discuss cases, techniques, the latest research and ideas that are coming up in in our own area of expertise.
The mutual support and common vision to make a difference to the people we see has resulted in a dynamic and progressive clinical environment. Since I joined the clinic I’ve seen the standards and variety of sports, remedial and relaxing massage services we offer develop, driving forwards the standards, professionalism and care available to local people in and around Eastbourne.
I am also particularly proud of the clinic’s ethics and values. The chiropractors, massage therapy and reception team promote a genuinely caring and friendly environment, which is a pleasure to work in. Everyone treats our patients as holistically as individuals, with physical and emotional problems which need to be addressed to help improve and optimise their health.
From the reception team to the practitioners each person is concerned with the overall welfare of the patient. The whole team strive to offer the best possible treatment, whether that’s massage therapy, chiropractic, acupuncture or whatever they need.”
Ryan Keats BSc(HONS), MSTO– Eastbourne Sports Therapist
Associate Sports Therapist & Massage Therapist; BSc(HONS) Sports Therapy; Member of the Sports Therapy Organisation;
Ryan has completed a degree in Sports Therapy at the University of Kent, where he was made an ambassador of the University for services to charity and the local community.
Ryan grew up in Eastbourne and observed with us whilst he was still a student deciding which way to take his career. After graduating as a Sports Therapist, he began working privately himself in Eastbourne, and for Eastbourne Borough’s Football Academy. When we had a sports massage vacancy in 2017 he joined our team here in the town centre. He quickly developed a loyal band of clients of all ages and abilities who particularly enjoyed his approach to massage therapy.
Ryan’s degree in Sports Therapy allows him to combine a range of techniques and diagnostic tests with his sports massage. He often compliments his treatments with a range of advice and exercise.
Here’s what Ryan says about why he chose to practice as a Sports & Massage Therapist with us:
“Having grown up in Eastbourne I’ve known of clinic’s reputation for some time. Back when I was still studying for my Sports Therapy degree I contacted the clinic to observe some of the chiropractors here. When I visited I was really impressed by the standard of patient care delivered by the chiropractors, massage therapist and other practitioners, as well as the clinic’s genuine focus on contributing in various ways to the local community in Eastbourne.
Something I noted at the time and I’m now a part of, is the focus on providing genuinely patient-centred chiropractic or massage treatment.
In a team like ours the patient (guest) always get the best treatment for their personal needs. The various massage therapists and chiropractors will recommend what’s best for the patient, and not just carry on doing the treatment they like doing.
As a Sports Therapist I can help a wide range of people with various problems (not just sports people with sports injuries). However, if I’m not the best person to help, then I can easily recommend someone else to help if it’s in the guest’s best interest.
For example: one of the chiropractors recently referred a lady to me for some sports massage to relax her tight neck and shoulder muscles to get long-lasting results with her headaches. The combination of treatment was ideal for her.
Everyone here is happy to refer to other therapists when they feel a guest’s ailments exceeds their own professional scope. The emphasis on personalised care is something which is even in the clinic’s mission statement. This kind of patient-centred clinical team work is something I’m proud of.
There are no egos within the team just great professionalism and teamwork throughout, we all want the best for who we see as our guests.
Another reason I’m proud to be a Sports Therapist here is because of the clinic’s community values and the work we do for people in need and charities in Eastbourne.
I am carer myself and believe strongly in the importance of helping others. I’ve always done a lot of charity work, be it Cancer Research UK, as part of various “buddy schemes” or providing post-event sports massage at the London Marathon and other events for children’s trust.
Similarly, the team at Lushington Chiropractic are actively involved in supporting local and national charities like Eastbourne’s Food Bank, The Santa Run on Eastbourne’s Seafront, Dr Barnardo’s Children’s Charity and more.
Shortly after I joined the clinic, we all entered a local charity fundraising event. It was a team effort and for a few hours we had to close the clinic to take part in the relay run along Terminus Road, in Eastbourne.
I was new to the clinic and knew I’d made the right choice when the chiropractors, massage and reception teams all happily gave up their time, to contribute to the community by fundraising. I was impressed that rather than just staying open to treat patients, we closed for a short while to go out and raise money in support Eastbourne’s St Wilfrid’s Hospice.
Lushington Chiropractic’s selfless attitude of putting others first epitomises the reasons I wanted to become a Sports Therapist. Their focus ethical, patient-centred practice makes the clinic a rewarding place to work.
I had the chance to work at other clinics in Eastbourne, but having grown up here it was particularly important to me to find somewhere with a set of values and ethics I could be proud of. Lushington Chiropractic certainly does that.”
Kim Brown Sport & Remedial Massage Therapist.
BSc Sports Studies, LSSM Diploma Sport & Remedial Massage Therapy, Level 1 & 2 British Triathlon Coach, LSSM Myofacial Release, Kinetic Rev Functional Running & Gait Re-education, Dry Needling & Advanced Medical Acupuncture.
Kim explains why she chose to work at Lushington Chiropractic.
“Eastbourne has always been a grand town in my eyes. It’s a place that I’ve visited on sunny weekends to go to the beach or to do some shopping. Now that I’m a key practitioner at Lushington Chiropractic Clinic, I still enjoy the cycle or drive into Eastbourne and arriving at work.
Being part of the Sports Massage team at Lushington is a major part of my life. Each week, when I meet new guests, with their own particular problems, I want to help give that person back their quality of life and reduce their pain. I completely have faith in Sports Massage therapy and the positive effects that it has on peoples’ lives.
I feel that having insight and understanding of the origin of a person’s pain or discomfort and how their circumstances may effect their condition, are part of what make a good massage therapist. The trust built between a guest and their therapist is extremely important.
The Lushington Chiropractic Clinic is a special place to practice as a therapist. You are very supported by all of the staff and this shows in the warm atmosphere that it has when you walk in.
There is a high level of communication about each specific case between the chiropractors and the Massage therapists. This exchange enables us to provide accurate diagnosis and to treat a patients’ condition in an effective way.
Lushington’s high tech booking management system is extremely efficient. It allows me to see my diary ahead and create a treatment plan for each individual guest to keep them moving forward towards improved mobility, functionality and happiness.
Eastbourne town has an amazing variety of people living in and around the area. Being well situated in the centre of town, Lushington attracts and provides a service for all ages and from all walks of life. I get to meet fascinating people every day which gives me a great deal of energy for my highly valued work.”
Lizzie Wright BSc(HONS), SMA – Eastbourne Soft Tissue and Sport Massage Therapist.
Associate soft tissue and sports massage therapist; BSc (HONS) Sport Conditioning, Rehabilitation and Massage. Level 4 soft tissue and sports massage. Member of the Sports Massage Association (SMA). ASA Level 2 swim teacher.
Lizzie has graduated with a first class BSc (HONS) degree in Sport conditioning, Rehabilitation and Massage and is also a member of SMA with level 4 sports massage therapy. Lizzie loved studying in Cardiff but there is no place like home and home is here in Eastbourne. Lizzie is this year excited to be part of a great team working as a sports massage therapist at Lushington Chiropractic.
As well as working at the practice, Lizzie spends a lot of time teaching swimming at Eastbourne Otters and Eastbourne Swimming Club. As a competitive swimmer she captained and swam for Eastbourne Swimming Club at County and Regional competitions, was selected and represented the South East of England in Liverpool for ESSA National schools championships in 2012 and 2013 and also represented her University at BUCS national championships help in Sheffield for 3 years 2014-2017. Lizzie finds teaching and training the next generation of Eastbourne competitive swimmers a rewarding way to give back to the sport that has given her so much.
This what Lizzie has to say about why she chose to practice sport massage therapy here at Lushington Chiropractic:
“The reason I came to work here at Lushington Chiropractic is because of the impressive and driven people that that are the heart and soul of the practice. I first came to the practice for work experience and I was quickly offered an opportunity to take up a position as a sports massage therapist which, I was delighted to accept and subsequently joined the team. From the moment I walked in, everyone welcomed me and made me feel valued. I can honestly say, that the team of talented professional and passionate people/practitioners who work here at Lushington Chiropractic provide a great service to their many clients.
Lushington Chiropractic has genuine team commitment to help as many people they can from all different walks of life and backgrounds. One of the key priorities are individual care plans and the belief that everyone is different and has individual needs. I know I am committed to helping and adding value to every client I see and I am very happy to be working alongside people that share my values.
For a multi-disciplined clinic the communication between practitioners is outstanding as it needs to be, for the wellbeing of the client comes before all else. All the different disciplines discuss and advise the best care for clients often referring to other therapies with the best interests of the client in mind. This way of working is very client focused and makes us stand out as a top practice.
Lushington Chiropractic has a culture of individual development. For myself I am constantly eager to learn new techniques and methods of treatment from those I work with. I do have discussions with the other practitioners about CPD causes that they found interesting and relevant. It is refreshing to work with people who want to see you develop and grow as a practitioner and therapist.
Eastbourne has always been my home and I feel very lucky to be able to live and work in such a great town. At Lushington Chiropractic they understand that Eastbourne is a vibrant community and work hard to maintain a friendly environment where everyone feels welcome. Lushington chiropractic has a fantastic local brand and reputation and I am extremely proud to count myself as one of the team.
From the caring staff to the super clients, Lushington Chiropractic is a wonderful clinic in Eastbourne where the clients’ best interests and well-being are at heart of all we do. I am happy to recommend friends and family to the clinic as I know they will be receiving the best care by some truly talented and passionate practitioners.”
Book your Sports or Relaxing Massage in Eastbourne:
If you’re looking for chiropractic or massage therapy treatment in Eastbourne, then we’ll be pleased to help. Simply contact us to book a consultation either with one of the chiropractors or direct with a massage therapist.
You don’t have to be a chiropractic patient to have a massage. If you’re not sure who would be best placed to help you then ask for a call back or for a free chat with one of our practitioners. Our chiropractic and massage team will put your needs first.
The clinic is easily located in Eastbourne town centre. We have our own off-street parking and easily accessible being all on the ground floor, with late opening hours including Saturdays.
Eastbourne Sports Massage Therapists’ Shoulder Injuries report
Shoulder injuries are a common complaint. There are a wide variety of causes. At my Eastbourne clinic I often see (at least) one of the types below daily and see a great response to Sports Massage Therapy.
Common injuries are easily treated.
A shoulder injury can happen at any time. As Eastbourne has a competition pool, lawn tennis club and busy working community, the incidences are high. Whether you are pushing a lawn mower, lifting boxes or paddling a canoe, the shoulder joint is vulnerable to damage or injury.
Massage can bring relief.
Sports Massage Therapy gives good results with most Shoulder injuries. Using myofascial techniques to mobilize the body’s connective tissues, break down fibrous adhesions. This smooths and lengthens muscle fibres damaged during the injury promoting good healing conditions to bring the muscles back to full functioning capacity. Alongside this, swelling and inflammation are reduced. Deep fibrous tissue adhesions and tendon pathologies respond well to a variety of Sports Massage techniques.
A couple of assessments can be made to see where the root cause of the pain is and work out what has happened. These include;
- Postural check (relevant to the shoulder injury)
- Range of movement test
- Check strength / weakness in the rotator cuff.
- Check surrounding muscle tone for spasms, hardness and imbalance.
Types of shoulder injury
Some of the most common shoulder injuries have specific names such as:
Frozen Shoulder (adhesive capsulitis)
Characterised by chronic pain especially at night, this can result from trauma to the area. Range of motion is limited – unable to lift arm up above head- due to the shoulder capsule and surrounding tissues of the Glenohumeral joint becoming inflamed. Responds well to massage therapy although can be painful to begin with.
Rotator cuff tear.
The rotator cuff is a group of four muscles of the upper arm attached to the bones by ligaments acting to keep the shoulder together. They allow the arm to rotate and be lifted up and out. Symptoms include difficulty and pain performing normal shoulder movements. The shoulder may look high up or forward compared to the other (misshapen). It may feel weak doing daily tasks. Mild tears respond well to the release of the surrounding muscles and fibrous adhesions using Sports Massage Therapy.
Post-Surgery Mobilization, e.g. Acromion/ Clavicular repairs
Some sudden severe injuries require surgical intervention to join severed tendons back together. during this surgery, the surrounding tissues can become stretched or damaged and some scar tissue is the result. To protect the joint the body can go into ‘lock down’ where we feel unable to use the arm and shoulder and hold it close to the body. Recently an Eastbourne gentleman came for Sports Massage to mobilize and release surrounding soft tissue. With some encouragement to use the shoulder normally, his confidence grew and range of motion quickly improved.
Sporting Hazards- swimmer’s shoulder/ thrower’s shoulder.
Impingement Syndrome… During repetitive sports like swimming or bowling, the surrounding tendons can become squeezes as they pass through a narrow bony ‘Sub acromial’ space. Repetitive pinching can irritate the tendons and cause them to become inflamed and thickened which makes things worse as there is very little space and they can become impinged further. The pain comes on gradually at the front and side of the shoulder joint. When swimming or taking the arm across the body. Impingement responds well to Sports Massage Therapy alongside some swimming technique changes and healing time.
Posterior Deltoid Strain.
The Deltoid is a big muscle on the back of the shoulder. It lifts the arm up and backwards (extension) My guests from the Eastbourne racket clubs are familiar with this one. Contributing factors can be, tightness and restriction in the upper back which can spread across the scapula and into the posterior deltoid. During a sudden lift or smash with a racket fibres of the deltoid are pushed to their limits and tear. This results in pain and restriction. Myofascial techniques used to stretch out the fibres work very well and alleviate a lot of the initial pain.
Pectoralis Minor (pecs-across the chest into the armpit)
Resulting in protracted or rounded shoulders this is one of the most common Shoulder Injuries that I see among my Eastbourne guests. I’m classing this as a shoulder injury as dysfunction in this muscle can have a negative effect on the surrounding rotator cuff muscles. All the time the ‘Pecs’ are weak and underused, the opposing Rhomboid, Trapezius muscles (upper back) become overworked and more likely to get injured. Release of the Pectoralis Minor muscle during Sports Massage followed by strengthening the opposing muscles is very effective in improving posture and limiting adhesions and strains in the rotator cuff.
I would definitely recommend Sports Massage therapy as a first point of call for shoulder injuries.
To find out if I can help you, make an appointment to see me by calling Lushington Chiropractic on 01323722499.
Eastbourne cyclists and runners discover Sports Massage
The growing popularity of cycling and running in Eastbourne has led to an increased demand for Sports Massage. Massage is no longer just a luxury for elite athletes, it’s for everyone. One of the reasons that more people are joining in with these sports is that Eastbourne has been hosting some fantastic events which have inspired all ages to take part. Fitness enthusiasts are taking advantage of the great natural outdoor playing field that Eastbourne is.
As the popularity of outdoor pursuits continues to grow in Eastbourne, cyclists and runners seek support for performance and sports injury management from therapists at local clinics. Sports Massage is now also a large part of Chiropractic clinics in Eastbourne and for those who are yet to discover it I’ve opened up the benefits of it here.
So, what is Sports Massage for?
Sports Massage uses a variety of different techniques to soften the stress and tension which can build up in the tissues of the body after any physical activity. Micro tears and damage are quickly broken down during a treatment. Whether you are just beginning to run or cycle or if you are a dedicated athlete training hard for a future event, Sports Massage can keep those niggling injuries away that can slow achievement and affect performance.
How does it feel? – Will it hurt?
Sports Massage can be a deeper and more intense experience than having a softer massage like perhaps ‘aromatherapy’ It’s purpose is to ‘fix’ the problem. One of the reasons that some treatments can be a bit painful after training/exercise is because the muscles have been contracted during the workout and the massage is stretching them out, lengthening the muscle fibres and increasing blood flow which promotes speedy healing. A painful massage usually means that you need to have treatment more often. Supple relaxed muscles do not hurt when pressed and squeezed.
How do I know when I need a Sports Massage?
You don’t have to be injured to have a Sports Massage. If you are feeling stiff and it’s difficult to stretch and do ordinary movements then you may have left it a bit long in between treatments. As soon as you feel fatigue and a few tight muscles during your training, book in straight away and keep it regular. Maintenance treatments once or twice a month are usually enough unless you increase your training hours.
The key muscles for cyclists to look out for:
For a cyclist, the main muscles used are in the hips and legs, revolving at 80 – 100 reps per minute they are responsible for producing speed and power. These muscle groups include:
- The Quadriceps- Thigh muscles. A group of four muscles working together. Used at the top of the ‘push ‘ phase of a pedal rotation for forwards propulsion. Look out for Quadriceps Tendinitis- painful thigh muscle where it joins the knee.
- Hamstrings- At the back of your legs. Susceptible to microtear and shortening (feeling tight) especially during strenuous cycling in a low gear. Used during the ‘push ‘ phase of a pedal rotation with the Glutes.
- Calves – Used during the ‘pull-up’ phase of a pedal rotation, calves can become tight and overused this can travel into the Achilles tendon and create irritation and inflammation or Achilles Tendinitis/Tendinopathy.
- Glutes. – Around your bottom. Here you have a group of three muscles working in synchronicity at slightly different points of the ‘push’ phase: a large band of muscle (Glute. Max.) overlaying slightly smaller band (Glute. Medius) which overlay the smaller band of bottom muscles (Glute. Min.) Seated Climbing in too heavy a gear can lead to micro-tear, dysfunction and painful cycling.
- ITB Syndrome (Ilio-Tibial-Band)- A strong band which lies on the outside of the thigh and joins into the Glutes. Biomechanical issues, bad bike set-up and overuse can all lead to the ITB becoming shortened and tight. Left untreated irritation can occur at the knee where the ITB joins into. Known as ITB Syndrome. Painful and restrictive.
The key muscles for runners:
Running is one of the simplest ways to stay fit but it has its down side. Due to the forces placed on the body on impact and propulsion, it has the highest incidence of injuries of all sports. This impact will also create tightness, shortening and hardness of the muscles involved which is why regular Sports Massage is important.
Common running injuries to watch out for are:
- Plantar Fasciitis- under the sole of the foot, this band will become irritated if you run too far too soon or run too much on hard or undulating surfaces.
- Calf strain or tears – forefoot runners are more susceptible to calf problems.
- Achilles Tendinopathy- inflammation of the tendon above the heel. Overuse.
- Hamstring tear or strain.
- Glute tear or strain.
At my Eastbourne runners’ clinic, I encourage athletes to have regular monthly maintenance treatments to avoid injuries.
If you would like to find out how I can help you then book a sports massage with me by telephoning Lushington Chiropractic on 01323722499.
Hamstring Strain Injuries? – Affecting your life?
How common are hamstring injuries?
I’m Ryan Keats, BSc Sports Therapist at Lushington Chiropractic. I am based in Eastbourne, East Sussex. I have written this blog to share one of the many injuries I have the experience of treating both in elite sports and at our clinic here at Lushington Chiropractic Eastbourne.
A hamstring strain injury (HSI) is a common type of injury I treat. In fact, it is the most common injury in professional football with one in three re injuring the same site within a year. Athletes within football go through comprehensive rehabilitation protocols, this could mean that the current methods of rehabilitation are somewhat inadequate, in any case, I will explain how and why they occur, the treatment and also how to prevent HSI’s.
What are hamstrings?
The hamstrings are a group of knee flexors and hip extensors that consist of three muscles
- The biceps femoris
A hamstring strain is a tear within the hamstring muscle. It can be from a few fibres to a complete rupture. There are 3 grading categories in sport called Grade I, II & III.
- Grade I is a slight tear within the muscle and can be painful but you are still able to walk and bend the knee for example.
- Grade II is a partial tear in which more than a few muscle fibres have been detached, though the hamstring is still intact. It is very painful to walk and you may require crutches.
- Grade III is a complete rupture in which the muscle is completely torn and is not attached. Swelling will appear immediately and there should be immobility.
Hamstring strains are the most common recorded injury from football and other team games because of sudden acceleration, deceleration, change of direction and jumping.
When an individual has been sprinting, both hip flexion and knee extension occur within one stride with maximal tension. Explosive force from a large muscle group such as the quads during take-off, needs hamstrings equally as strong in order to absorb and decelerate the explosive movement of sprint to retract the leg for another stride. A HSI, or “pulled” hamstring, normally occurs when at least one of these muscles mentioned above increases in tension (gets stretched too far) and this can result in muscle failure (strain). During a highly intense sprint, the hamstrings are highly active during the swing stage as they are working eccentrically (contraction whilst muscle lengthening) to slow down the swinging tibia and controlling the extension at the knee. The hamstrings at the stance point are still active due to the concentric (contraction whilst muscle shortening) hip extension.
Treatment for a hamstring injury can be categorized into immediate first aid and long-term treatment, which begins after the initial acute period, has passed.
Immediate first aid consists of the PRICE and will usually last 3 to 4 days depending on severity.
- Principles of protection
A compression bandage or thigh support can be worn to minimize bleeding in the muscle and help control swelling. A professional sports therapist may apply sports massage techniques after the inflammatory stage has passed. After the inflammation period, a sports therapist will prescribe a full rehabilitation program to include stretching, strengthening and functional exercises. Performing foam roller exercises for the hamstrings can massage and apply myofascial release to the muscles. Pressure is applied from just above the knee upwards following the direction of blood flow.
For prevention of a hamstring injury it goes without saying that good warm-up and cool-down routines are imperative. Allow extra warm-up time in colder weather. If you want to avoid any hamstring problems, introduce strengthening exercises to your routine, for example hamstring kicks, squats and lunges. Do not increase intensity, frequency or duration of exercise by more than 10 percent a week. Flexibility exercises also increase the suppleness of hamstrings – yoga is excellent for this. Stop exercising if you feel pain in the back of your legs. Pain is you body’s way of saying ‘this is too much’.
If you would like to know any more information, please don’t hesitate to contact Ryan here at Lushington Chiropractic Eastbourne!
Foam Roller Friday – The Lower Back.
Welcome back to Foam Roller Friday!
This week is focussing on the lower back, predominantly the spinal erector muscles.
Lower back problems and pain is probably one of the biggest taxes on the NHS, simple regular exercise and soft tissue management could at least half this problem.
The lower back is effected by many day to day factors. Posture for instance – seated and standing, daily work duties – bending over things, picking up heavy objects or being seated for long periods of time. Exercise is another factor – lifting weights incorrectly, imbalanced routines with excessive anterior chain bias or sporting injuries.
These factors can cause the back to become weak, tight or both leading to pain and if no action is taken towards remedying the pain will become chronic.
Foam rolling combined with a well-coordinated exercise program will help release tension within the lower back muscles and help correct posture, however, foam rolling the lower back can be a tricky affair as it is often quite painful and awkward to localise the right areas around the spine, pelvis and ribs.
Using the techniques demonstrated in the video will show you how to manipulate the roller into working on the common tight spots. The lower back has several layers of muscle and direct downward pressure from a roller can often not reach deep enough to release. Positioning the body on the roller can allow the roller better access to the deeper tissue. Similarly, to the lats the back is a large area so taking time finding various points is important. It is best to do one side at a time and vary between working the roller up and down the muscle as well as holding on trigger points. By doing one side at a time you can rotate the body to get deeper into the muscles.
Watch my video on foam rolling the lower back here
Journey into Remedial Massage
How I became a remedial massage therapist in Eastbourne
A career in IT Management doesn’t really seem to be an obvious route to becoming a Sports Massage Therapist but sometimes a change is a great way of improving your life.
I loved working in IT. It constantly presented me with change and challenges, which kept me on my toes. But eventually I realised that it was taking a toll on me both in strange working hours and the stress of having sometimes hundreds of people waiting for me to fix a problem. Having left a job I loved in London, because the stress and time involved in commuting was unsustainable, I moved into IT locally in the NHS. The reduction in commuting time (4 hours per day had become 40 minutes) left me with some valuable free time, which I wanted to put to good use.
I started helping out at a local running club in an “admin” role.
Being around a running club soon led to pleas to help out in league meetings as they were short of women competitors. So I soon started throwing javelins, shot puts and hammers and then into some relay running. Having done little sport since leaving school this took a bit of a toll on the body! I was recommended to see a sports massage therapist who had recently graduated from the London School of Sports Massage (L.S.S.M). The first treatment really helped my sore shoulders and back and I booked in for regular “maintenance” treatments.
I got hooked!
When my running club took up triathlon (Swim/Bike/Run) around this time, I thought why not? (Not being able to swim anything other than slow breaststroke was perhaps one reason!) Soon, I had learned to swim front crawl and also to ride a racing bike and to run further and with continuing massage treatments entered my first race.
Some friends wanted to qualify to race in New Zealand in 2003 and I was persuaded to give it a go as well. I went to New Zealand as part of the GB Team and then onto many other races around the world in wonderful places such as Hawaii, Vancouver etc. as part of the wonderful GB Age Group family.
Having taken some UK Athletics and British Triathlon coaching qualifications
I was constantly being asked about ways of combating and fixing injuries and so looked into doing a sports massage course myself. I did a weekend taster course at the L.S.S.M and was instantly hooked by the benefits massage can bring. I enrolled on the Level 5 Diploma in Remedial and Sports Massage Therapy course (now Soft Tissue Therapist Dip). Having qualified I took the offer of redundancy during one of the many NHS reorganisations and went into Remedial and Sports Massage as my “day” job.
Six years on, over three of these practising remedial massage therapy at Lushington Chiropractic Clinic in Eastbourne,
I am still in awe of the help and changes I can bring about using various massage, stretching and related techniques both to sports people and to others whose jobs and day to day living causes them stress, pain and injury. Rehabilitation from injury is also part of the work and is very rewarding as it’s always a pleasure to see people return to an activity that they have had to give up.
Continuing Professional Development Courses (C.P.D) in areas such as myofascial release and medical acupuncture (dry needling), kinesio taping have added to my skills and so to my ability to help people. Remedial/ Sports Massage is a truly rewarding thing to do and I also meet a wide range of interesting people