Tag: sports therapy

Patellofemoral Syndrome (PFS)

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Overview

Patellofemoral Syndrome (PFS), also known as anterior knee pain, is a condition characterized by irritation or damage to the posterior surface of the patella, the kneecap. This syndrome encompasses a spectrum of severity, ranging from mild dysfunction to more serious and chronic issues. The pain originates from the patellofemoral joint or nearby soft tissues. While previously referred to as anterior knee pain, discomfort associated with PFS can be experienced throughout various regions of the knee.

Anatomically, PFS involves the patellofemoral joint, one of the two major joints in the knee. The patella sits within the femoral groove, and if it is displaced, its sharp undersurface may compress against one side of the femoral groove. The patella is connected to the quadriceps muscle tendon and the patellar ligament, playing a crucial role in knee function.[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_1″ layout=”1_2″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ first=”true” last=”true” padding_left=”” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px” spacing_right=””][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””]

Anatomy

Patellofemoral Syndrome (PFS) involves the patellofemoral joint, which is a crucial component of the knee anatomy. Here’s a more detailed exploration of the relevant anatomical features associated with PFS:

Patellofemoral Joint: The patellofemoral joint is the articulation between the patella (kneecap) and the femur (thigh bone). This joint allows for smooth movement of the patella as the knee flexes and extends.

Patella (Kneecap): The patella is a sesamoid bone embedded in the tendon of the quadriceps muscle. It plays a vital role in the biomechanics of the knee by providing leverage for the quadriceps and protecting the underlying joint surfaces.

Quadriceps Tendon: The quadriceps tendon attaches the quadriceps muscles (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius) to the patella. This tendon is essential for the extension of the knee.

Patellar Ligament: The patellar ligament continues from the patella and attaches to the tibial tuberosity on the tibia. This ligament is a continuation of the quadriceps tendon and is involved in knee extension.

Femur: The femur is the long bone of the thigh and forms the upper part of the knee joint. The patella glides in the femoral groove during knee movement.

Femoral Groove: The femoral groove is a groove or channel on the femur where the patella moves as the knee flexes and extends. Any deviation in the alignment of the patella within this groove can contribute to PFS.

Quadriceps Vastus Medialis Obliquus (VMO): The VMO is a specific part of the quadriceps muscle located on the inner side of the thigh. It plays a crucial role in stabilizing the patella and preventing lateral displacement.

Meniscus: The menisci (medial and lateral) are crescent-shaped cartilaginous structures located between the femur and tibia. They contribute to shock absorption and load distribution within the knee joint.

Ligaments:

Ligaments around the knee contribute to stability:

Medial Collateral Ligament (MCL): Stabilizes the inner side of the knee.
Lateral Collateral Ligament (LCL): Stabilizes the outer side of the knee.
Anterior Cruciate Ligament (ACL) and Posterior Cruciate Ligament (PCL):

Cruciate ligaments within the joint that control anterior and posterior movement.

Understanding the specific anatomy involved in PFS is crucial for recognizing factors that may contribute to the development of this syndrome. Issues such as malalignment, muscle imbalances, or abnormal patellar tracking can disrupt the normal function of the patellofemoral joint, leading to pain and dysfunction. Proper diagnosis and treatment often involve addressing these anatomical aspects through targeted interventions such as physical therapy, strengthening exercises, and biomechanical assessments.

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Symptoms

Patellofemoral syndrome, also known as patellofemoral pain syndrome (PFPS), is a condition characterized by pain in the front of the knee, around the patella (kneecap) and the surrounding area. It is a common cause of knee pain, especially among athletes and individuals engaged in activities that involve repetitive knee motion. The symptoms may include:

• Pain around the kneecap: The primary symptom is usually a dull, aching pain in the front of the knee, especially around or behind the patella. The pain may be aggravated by activities such as climbing stairs, sitting for long periods with the knee bent, or engaging in activities that stress the knee joint.

• Pain during or after activities: Pain may increase during activities that involve bending the knee, such as running, jumping, squatting, or sitting with the knee bent for an extended period.

• Crepitus or grinding sensation: Some individuals with patellofemoral syndrome may experience a grating or grinding sensation (crepitus) when moving the knee.

• Swelling and inflammation: The knee may exhibit signs of swelling or puffiness around the patella.

• Instability or weakness in the knee: Weakness or a feeling of instability in the knee can be present, making it challenging to perform certain activities.

• Pain when sitting for prolonged periods: Individuals with patellofemoral syndrome may experience discomfort when sitting for extended periods, especially with the knee bent, such as during long car rides or at a desk.

It’s important to note that the symptoms of patellofemoral syndrome can vary from person to person, and the severity of symptoms may fluctuate over time. If you suspect you have patellofemoral syndrome or are experiencing persistent knee pain, it is advisable to consult with a healthcare professional, such as a doctor or physical therapist, for an accurate diagnosis and appropriate management plan. Treatment often involves addressing contributing factors, such as muscle imbalances, and implementing exercises and strategies to improve knee function and reduce pain.[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ first=”true” last=”true” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””]

Causes

The exact cause of patellofemoral syndrome (PFPS) can be multifactorial, and it often results from a combination of various factors. Some common causes and contributing factors to the development of PFPS include:

• Overuse or Excessive Training: Activities that involve repetitive knee motion, such as running, jumping, or squatting, can lead to overuse of the patellofemoral joint, contributing to the development of PFPS.

• Muscle Imbalances: Weakness or imbalance in the muscles around the knee, particularly the quadriceps (front thigh muscles) and the muscles that make up the hip, can affect the alignment of the patella within its groove. This imbalance may lead to increased stress on the patellofemoral joint.

• Poor Biomechanics: Abnormalities in the way the lower limb moves, such as issues with foot pronation (rolling inward) or supination (rolling outward), can affect the alignment of the patella and contribute to PFPS.

• Flat Feet or Overpronation: Individuals with flat feet or excessive pronation may have altered biomechanics that can lead to increased stress on the patellofemoral joint.

• Malalignment of the Patella: Anatomical factors, such as a misalignment of the patella within its groove, may contribute to PFPS. This can be influenced by factors like the shape and structure of the knee joint.

• Trauma or Injury: Direct trauma to the kneecap or the surrounding structures can contribute to the development of PFPS.

• Tightness or Weakness in the Hamstrings: Imbalances between the quadriceps and hamstring muscles can affect knee joint mechanics, potentially contributing to PFPS.

• Improper Footwear: Wearing shoes that do not provide proper support or that exacerbate biomechanical issues can contribute to PFPS.

• Joint Laxity: Some individuals may have increased joint laxity, which can affect the stability of the patellofemoral joint.

• Changes in Physical Activity: Sudden increases in intensity, duration, or frequency of physical activity can contribute to the development of PFPS.

It’s important to note that these factors alone are not necessarily the only cause, and often, a combination of them may contribute to the development of patellofemoral syndrome. Additionally, individual variations in anatomy and biomechanics can play a role.[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ first=”true” last=”true” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””]

Diagnosis

Diagnosing patellofemoral syndrome (PFPS) typically involves a comprehensive evaluation by a healthcare professional. This may include a thorough medical history, a physical examination, and in some cases, imaging studies. Here is an overview of the diagnostic process for PFPS:

• Your doctor or physical therapist will start by asking about your symptoms, including the nature and location of the knee pain, factors that aggravate or alleviate the pain, and any relevant medical history or previous injuries.

• A physical examination will be conducted to assess various aspects of your knee function. This may involve how you walk, assessing the alignment of your lower limbs, and checking for signs of muscle imbalances or weakness. The healthcare provider may also perform specific manoeuvres to reproduce or exacerbate your symptoms.

• Your healthcare provider may palpate (feel) around various structures around the knee, including the patella, to identify areas of tenderness or swelling.

• The range of motion of the knee joint will be assessed, and strength testing of the muscles around the knee, especially the quadriceps and hamstrings, may be conducted.

• Functional tests, such as evaluating your ability to perform specific movements like squatting or climbing stairs, may be used to assess how your knee functions during activities that can aggravate PFPS.

• While the diagnosis of PFPS is often based on clinical evaluation, imaging such as X-rays or MRIs (Magnetic Resonance Imaging) may be ordered to rule out other structural issues and to assess the alignment of the patella and the condition of the surrounding structures.

It’s important to note that the diagnosis of PFPS is often one of exclusion, meaning other knee pain causing factors will be ruled out first.[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ first=”true” last=”true” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””]

Treatment

The treatment of patellofemoral syndrome (PFPS) usually involves a combination of conservative measures aimed at reducing pain, improving knee function, and addressing underlying contributing factors. Here are common treatment approaches:

Rest from activities that exacerbate symptoms can help reduce inflammation and pain.

Modifying or temporarily avoiding activities that involve repetitive knee motion, such as running or jumping, may be beneficial.

A physical therapist can design a specific exercise program to strengthen the muscles around the knee, particularly the quadriceps and hip muscles. These can be physiotherapists, sports therapists or personal trainers.

Stretching exercises to improve flexibility in the muscles and tissues around the knee.

Sports Massage or Deep Tissue Massage performed by a qualified therapist who has level 4 or above.

Patellar taping or bracing may be used to help stabilize the patella.

Orthotics and Footwear:

Custom orthotics or supportive footwear may be recommended to address issues related to foot pronation or other biomechanical factors.

Over-the-counter pain medications, such as acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs), may be recommended for pain relief.

Ice application can help reduce inflammation. Applying an ice pack to the affected area for about 15-20 minutes at a time can be effective.

Guidance on modifying activities or exercises to reduce stress on the patellofemoral joint.

Evaluation of gait and lower limb biomechanics to identify and address any issues contributing to PFPS.

Maintaining a healthy body weight can help reduce stress on the knee joints.

In some cases, a healthcare provider may recommend corticosteroid injections to reduce inflammation and pain. However, these are typically used judiciously due to potential side effects.

Surgery is rarely the first-line treatment for PFPS. However, in cases where conservative measures are not effective, surgical options such as arthroscopy may be considered. This might involve procedures to address structural issues or correct biomechanical problems.

It’s important to note that the effectiveness of treatment can vary from person to person, and a tailored approach is often necessary. It’s recommended to consult with a healthcare professional, such as an orthopaedic specialist or physical therapist, to determine the most appropriate treatment plan based on individual circumstances. Additionally, early intervention and adherence to recommended exercises and modifications are crucial for successful management of PFPS.[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_2″ layout=”1_2″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ first=”true” last=”false” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px” spacing_right=””][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””]

Exercises

Exercise is a key component of the treatment plan for patellofemoral syndrome (PFPS). The goal of exercises is to strengthen the muscles around the knee, improve flexibility, and address any muscle imbalances or weaknesses that may be contributing to the pain. Here are some exercises that are commonly recommended for individuals with PFPS. However, it’s crucial to consult with a healthcare professional or a physical therapist before starting any new exercise program, as the specific exercises should be tailored to individual needs and capabilities.

Quad Sets:

Sit or lie down with your leg extended.

Tighten the muscles on the top of your thigh and push the back of your knee into the surface you’re sitting or lying on.

Hold for a few seconds, then relax.

Repeat for several sets.

Straight Leg Raises:

Lie on your back with one leg straight and the other bent.

Lift the straight leg a few inches off the ground and hold for a few seconds.

Slowly lower the leg back down.

Repeat for several sets on each leg.

Wall Sits:

Stand with your back against a wall and slide down into a sitting position, as if you were sitting in an imaginary chair.

Hold the position for 20-30 seconds.

Stand back up and repeat for several sets.

Step-Ups:

Use a sturdy step or platform.

Step up onto the platform with one foot, then bring the other foot up.

Step back down, leading with the same foot.

Repeat for several sets, alternating legs.

Clamshell Exercise:

Lie on your side with your hips and knees bent at a 90-degree angle.

Keeping your feet together, lift the top knee while keeping the feet together.

Lower the knee back down.

Repeat for several sets on each side.

Lateral Leg Raises:

Lie on your side with the bottom leg bent slightly for support.

Lift the top leg to the side, keeping it straight.

Lower the leg back down.

Repeat for several sets on each side.

Hamstring Stretch:

Sit on the floor with one leg extended and the other bent so that the sole of your foot is against the inner thigh of the extended leg.

Reach toward the toes of the extended leg while keeping your back straight.

Hold the stretch for 20-30 seconds and then switch legs.

Calf Stretch:

Stand facing a wall with your hands on the wall at shoulder height.

Step one foot back and press the heel into the floor.

Hold the stretch for 20-30 seconds and then switch legs.

Remember to start slowly and gradually increase the intensity and duration of exercises. If you experience increased pain or discomfort during any exercise, it’s important to stop and consult with your healthcare provider or physical therapist. Additionally, consistency is key, and performing these exercises regularly as part of a comprehensive rehabilitation program can contribute to improved outcomes for individuals with PFPS.[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_2″ layout=”1_2″ spacing=”” center_content=”yes” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ first=”false” last=”true” padding_top=”160px” align_content=”center” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px”][fusion_youtube id=”” alignment=”center” autoplay=”false” api_params=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” css_id=”” /][/fusion_builder_column][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ first=”true” last=”true” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””]

Prevention

While not all cases of patellofemoral syndrome (PFPS) can be entirely prevented, there are several strategies and lifestyle modifications that can help reduce the risk of developing or exacerbating the condition. Here are some preventive measures:

Strengthening:

Regularly incorporate exercises that focus on strengthening the muscles around the knee, especially the quadriceps, hamstrings, and hip muscles. Strong muscles provide better support to the knee joint.

Flexibility:

Include stretching exercises to maintain flexibility in the muscles and tissues around the knee. This can help prevent muscle imbalances and improve joint function.

Warm-up and Cool Down:

Always warm up before engaging in physical activities or sports. A proper warm-up prepares the muscles and joints for the stresses of exercise. Similarly, cool down with stretching exercises to help prevent stiffness.

Gradual Progression:

Avoid sudden increases in the intensity, duration, or frequency of physical activities. Gradual progression allows your body to adapt to new demands, reducing the risk of overuse injuries like PFPS.

Well Fitted Footwear:

Wear supportive footwear that is appropriate for your activity. Shoes with good arch support and shock absorption can help maintain proper biomechanics and reduce stress on the knee joint.

Maintaining a Healthy Weight:

Excess body weight can contribute to increased stress on the knee joints. Maintaining a healthy weight through a balanced diet and regular exercise can reduce the risk of PFPS.

Biomechanical Assessment:

If you have concerns about your gait or lower limb biomechanics, consider consulting with a healthcare professional or a physical therapist for a biomechanical assessment. Addressing any abnormalities early on can help prevent future issues.

Cross-Training:

Engage in a variety of physical activities to avoid overuse of specific muscle groups or joints. Cross-training can help distribute the workload and reduce the risk of repetitive strain injuries.

Good Technique:

Ensure proper technique when participating in sports or exercises. Improper form can contribute to increased stress on the knee joint and may lead to overuse injuries.

Listen to Your Body:

Pay attention to any signs of pain or discomfort during physical activities. If you experience persistent knee pain, consult with a healthcare professional for evaluation and appropriate management.

It’s important to note that individual factors, such as anatomy and genetics, can also influence the risk of developing PFPS. While these preventive measures can help reduce the risk, there is no one-size-fits-all approach. If you have concerns about your knee health or are experiencing persistent pain, it is advisable to consult with a healthcare professional for personalized guidance and recommendations.

[/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Malvern Hills Half Marathon

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Malvern Hills Half Marathon

[/fusion_title][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container type=”flex” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” align_content=”stretch” flex_align_items=”flex-start” flex_justify_content=”flex-start” hundred_percent_height_center_content=”yes” equal_height_columns=”no” container_tag=”div” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” border_style=”solid” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_blend_mode=”none” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” absolute=”off” absolute_devices=”small,medium,large” sticky=”off” sticky_devices=”small-visibility,medium-visibility,large-visibility” sticky_transition_offset=”0″ scroll_offset=”0″ animation_direction=”left” animation_speed=”0.3″ filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ padding_top=”0%”][fusion_builder_row][fusion_builder_column type=”1_2″ layout=”1_2″ align_self=”auto” content_layout=”column” align_content=”flex-start” content_wrap=”wrap” spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” type_medium=”” type_small=”” order_medium=”0″ order_small=”0″ dimension_spacing_medium=”” dimension_spacing_small=”” dimension_spacing=”” dimension_margin_medium=”” dimension_margin_small=”” margin_top=”35px” margin_bottom=”” padding_medium=”” padding_small=”” padding_top=”0px” padding_right=”” padding_bottom=”” padding_left=”” hover_type=”none” border_sizes=”” border_color=”” border_style=”solid” border_radius=”” box_shadow=”no” dimension_box_shadow=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ last=”false” border_position=”all” first=”true” spacing_right=””][fusion_text]

Two of our therapists Jenny & Leon attended the Malvern Hills Half Marathon recently. They had a great day providing pre & post race massages to all the amazing runners taking part in the event. Well done to everyone that competed & thank you for having us!

[/fusion_text][fusion_separator style_type=”single solid” flex_grow=”0″ alignment=”center” border_size=”” sep_color=”” icon=”” icon_size=”” icon_color=”” icon_circle=”” icon_circle_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” bottom_margin=”20px” /][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” font_size=”” line_height=”” letter_spacing=”” text_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” fusion_font_variant_text_font=””]

“A great company. Really helpful from the outset, professional staff & service provided. Thanks for your help”

Dave Talbot, Event Organiser

[/fusion_text][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” content_align_medium=”” content_align_small=”” content_align=”left” size=”1″ font_size=”” animated_font_size=”” line_height=”” letter_spacing=”” text_shadow=”no” text_shadow_blur=”0″ text_shadow_color=”” dimensions_medium=”” dimensions_small=”” text_color=”” animated_text_color=”” highlight_color=”” style_type=”default” sep_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=””]

What we do..

[/fusion_title][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” font_size=”” line_height=”” letter_spacing=”” text_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=””]LiveWell Health currently work with a number of large corporate clients across the UK providing Corporate Benefits and Wellness Days. These range from a simple back and neck massage for your staff while they work, through to complete sporting event days or weekends. With fully qualified Massage Therapists, Physios and Personal Trainers we really can offer the full package.

[/fusion_text][fusion_button link=”https://store.livewellhealth.co.uk/massage/corporate-massage/” text_transform=”uppercase” title=”” target=”_self” link_attributes=”” alignment_medium=”” alignment_small=”” alignment=”center” modal=”” color=”default” button_gradient_top_color=”” button_gradient_bottom_color=”” button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”” bevel_color=”” border_width=”” border_radius=”” border_color=”” border_hover_color=”” size=”” stretch=”default” icon=”” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=””]For more information[/fusion_button][/fusion_builder_column][fusion_builder_column type=”1_2″ layout=”1_2″ align_self=”auto” content_layout=”column” align_content=”flex-start” content_wrap=”wrap” spacing=”” 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Plantar Fasciitis

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Overview

In the bottom of the foot there is a thick fibrous tissue known as the plantar fascia. The plantar fascia provides stability for the foot and also works as a shock absorber. Injury to the plantar fascia can lead to an aching sensation on the bottom of the foot when walking, especially after long periods of rest. The term plantar fasciitis refers to inflammation on the sole of the foot.

Plantar fascia injuries are most common in individuals who do lots of exercise such as running, jumping and dancing, involving lots of impact on the bottom of the feet. Treatment methods such as massage and rest can help alleviate the painful symptoms. Painful symptoms may ease on their own but if they still remain after 2 weeks, consult a professional.[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_2″ type=”1_2″ layout=”1_2″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ first=”true” last=”false” padding_left=”” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px” spacing_right=””][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””]

Anatomy

The plantar fascia is a long, thick fibrous tissue connecting to the calcaneus (heel bone of the ankle) it runs along the bottom of the foot and divides into five digital bands, along the heads of the metatarsals (toes). It covers the sole of the foot.

The function of plantar fascia is to provide support to the foot when standing and shock absorption when running.

Inflammation or degeneration of the tendon where the fascia originates can cause heel pain.[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_2″ type=”1_2″ layout=”1_2″ spacing=”” center_content=”yes” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ first=”false” last=”true” padding_bottom=”0px” margin_bottom=”0px” padding_left=”0px” element_content=”” align_content=”center” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px”][fusion_imageframe image_id=”5540|large” max_width=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align=”center” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://store.livewellhealth.co.uk/wp-content/uploads/2021/10/treat-plantar-fasciitis-1024×771.jpg[/fusion_imageframe][/fusion_builder_column][fusion_builder_column type=”1_1″ type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ first=”true” last=”true” element_content=”” padding_top=”1%” padding_right=”2″ padding_bottom=”” padding_left=”” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””]

Symptoms

The symptoms of plantar fasciitis will be aggravated by continuing activity on the sole of the foot such as walking/running and will get worse over time. Some of the symptoms of plantar fasciitis include:

  • Pain on the bottom of the foot, around the heel and the arch (main symptom)
  • May be tenderness/pain under sole of foot and under heel when pressing in
  • Eases pain when exercising, but painful once rest
  • Difficult to raise toes off floor
  • Pain occurred gradually
  • Pain worse first thing in morning/when walking after long periods of rest
  • Pain eases off only to return later
  • Pain directly under the heel
  • Flat or overpronated feet
  • Tight calves

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Causes

Plantar fasciitis is directly caused by damage to the plantar fascia running along the sole of the foot.

Some examples of causes/links consist of:

  • Overuse
  • Recently started exercising on hard surfaces
  • Exercising with a tight calf or heel
  • Overstretch the sole of your foot during exercise
  • Recently started doing a lot more running, walking or standing up
  • More common in sports involving running, dancing or jumping
  • Foot biomechanics
  • Overpronation (foot rolling in/flattening too much when running or walking which stretches plantar fascia more than normal)
  • High arch – unable to absorb as much shock so increased strain on plantar fascia
  • Footwear – very flat and unsupportive shoes increase likelihood of developing plantar fasciitis
  • Bodyweight – overweight individuals or those that do lots of heavy lifting causes increased load on feet increasing chances of developing heel pain
  • Flexibility – if have tightness in the calves or plantar fascia this can alter the biomechanics in the foot causing strain on the fascia

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Diagnosis

During your visit to your local GP or Sports Therapist / Physiotherapist, they will assess..

  • History- how long the pain has been occurring for and when its most painful
  • Physical examination- check for tenderness in foot, pain during palpation
  • Gait analysis- analysing feet and how they function when walking and running- if overpronate or feet flatten

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Treatment

Aims to decrease pain and inflammation, identify and correct possible causes, improve flexibility, gradually increase strength and return to full fitness levels.

  • Rest- rest from activities causing the pain reduces initial pain and inflammation
  • Massage – can help stretch and relax the plantar fascia. Massage also helps to stimulate blood flow and loosen tight tissues underneath the foot which cause pain
  • Stretches – for calf muscles and plantar fascia
  • Night splint – compliments plantar fasciitis exercises by preventing the tissues from tightening up overnight. Wearing a night splint is more effective than stretching exercises alone.
  • Taping- supports the arch of the foot and reduces strain on the plantar fascia
  • Shock Wave Therapy – method of therapeutic treatment for soft tissue injuries- works by passing shock waves into the tissues
  • Ultrasound – transmits high frequency sound waves into the tissues- has a micro massage effect and can reduce pain and inflammation
  • Footwear – wear comfortable trainers with good cushioning- avoid hard, flat soles
  • Cold therapy – ice massage or application of an ice pack for 10 minutes every hour for the first day- reduce to 3-5 times a day as symptoms ease
  • Medication – doctor may prescribe NSAID’s (Nonsteroidal anti-inflammatory drugs) e.g. ibuprofen in the early stages – always check with a doctor before taking any medication
  • Orthotics (shoe insoles) – for overpronated feet if feet roll in or overpronate it can cause strain on the foot should be worn at all times, not just when training
  • Surgery – rarely needed but is used when all other treatments haven’t helped.

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Exercises

The best way to treat plantar fasciitis is firstly to rest. If pain allows, some stretching exercises can help improve symptom’s and alleviate some pain.

  • Foot rolling – rolling the foot over a round object such as a ball, weights bar, rolling pin or can of soup can stretch the plantar fascia. Roll the foot repeatedly over the object, applying increasing downward pressure. You can also apply an object that can be cooled in the freezer (bottle or metal can) to apply cold therapy at the same time – 10 minutes per day until walking in the mornings is pain-free.
  • Calf stretches
  • Soleus stretch
  • Stretching on a step – stand with toes on step and heels off the back, lower heels down below the level of the step until a stretch is felt- hold for 15-20 seconds- further stretches calves and Achilles
  • Towel Scrunch – While sitting, place a towel on the floor with your foot on top of it. Try scrunching up a towel with your toes like you are trying to pick it up off the floor

No running!

Try to maintain fitness by swimming or cycling & you can begin to start walking again when there has been no pain for at least a week, slowly increase the distance and speed.

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Prevention

  • Stretching – make sure to keep up the stretching of the lower body to prevent strain on the fascia
  • Footwear and Insoles – try to wear shoes that are supportive for the sole of the foot and absorb shock with cushioning
  • Ease into more intense exercise gradually – start by walking and gradually increase the amount as time goes on, then eventually ease back into running when pain is eliminated
  • Keep a healthy lifestyle and your weight under control as excess weight can increase the amount of stress on the foot

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Sports Massage – Easing muscular discomfort and tension

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Sports massage has been considered by many people for it really brings them ease from muscular discomfort and tension. Actually, sports massage is not only intended for those who regularly take exercise. Even those who sit hunched over a computer, or who drive all day, will benefit more from this massage form. Especially those who go through repetitive occupational activities and who lift heavy items will love this massage.

Through Sports Massage, you will most certainly love and enjoy the effects that it could bring to your body. Among those physiological effects that you will get include reduced muscular pain and deep relaxation. The waste products and the tension usually cause more muscular pain and through this sports massage, you will be able to help your body release endorphin’s. In addition to that, the muscles will also be completely relaxed through a heat generated stretching and circulation. The mechanoreceptors which pressure touch and bring warmth cause reflex relaxation. The physical effects of sports massage will include pumping that during the stroking movements; the fluid will now pass through the lymph vessels and the blood vessels. The damaged or tight tissue will be repaired completely while vital nutrients are as well provided. Tissues and muscle fibres will also be stretched further through the sports massage that also helps release any pressure build up and tension. For those who previously had scar tissues in the past, the tissues will now be left treated provided that they go through a sports massage. Even tissue elasticity will be improved as it helped in the stretching of the tissues. Tissue permeability, for instance, will also be increased because of the deep sports massage. The pores in the tissue membranes will be caused to open and will allow the nutrients and fluids to pass through. The removal of waste products will be carried out like the lactic acid and the muscles will be encouraged to take up nutrients and oxygen that help them recover fast.

Especially for regular athletes, they will most certainly be happy to include sports massage as an essential part of the training program. This will also help decrease their recovery time from previous injury and between training sessions. Those who really need some help to alleviate their stress, this massage will help stimulate the nervous system that triggers the release of good chemicals or endorphin’s.

At LiveWell, our sports massage will make you feel as if you have been lifted up from a pressure. Sports massage will be suggested as part of your management program to get the most out of it. If you deal with a heavy training period, or an injury or you just simply experience back pain from longer hours of sitting at work, we can offer you the Sports Massage service to help alleviate pains and aches. Get back to your full fitness through the massage we offer for your personal comfort! Get the relief you need for your chronic injury or muscle tension!

All of our therapists at LiveWell Health are fully qualified and registered with the SMA.

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Sutton Coldfield, Birmingham
Phone: 07939 212 739
Email: info@livewellhealth.co.uk

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