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a brief intrOductiOn tO sPOrteX...
If you work in sports medicine, sports care or physical activity, your professional life is about to change forever!
Our business is abOut...Professional development and training for people working with active populations
from elite sport...
...to the active community
But the way we do it certainly is!
we knOw that’s nOt unique...
Because we believe learning should be exciting and fun...
why?
...as well as practical and instantly applicable as you’ll see in the magazine demos
“bringing to life the medicine behind sport and physical activity” because that’s exactly what we do!
we’ve cOined the Phrase...
and in Our case...
seeing really is believing...literally!
n Physical therapistsn Medicsn Athletic/sports trainers
and therapistsn Myofascial workersn Sport & exercise
scientists
n Sports coachesn Activity promotion
specialistsn Workplace health teamsn Personal trainersn Physical education
teachers
these are just sOme Of Our subscribers...
sO hOw dO we dO this?
At the core of
are our 3 printed publications...
...which are also published online and this where we bring it to life
PubLicatiOn 1
sportsexcellence
in
promoting
medicine
All professionals involved in: n assessmentn diagnosisn treatment n and rehabilitation of sports
related injuries
written fOr...
n physical therapistsn osteopathsn sports rehabilitatorsn sports medicine physiciansn chiropractorsn athletic trainers and therapists
Our subscribers...
PubLicatiOn 2
sports practice in
promoting
care
best
All professionals involved in the care of competitive and recreational athletes
written fOr...
n performance practitionersn sport and exercise scientistsn soft tissue therapistsn athletic trainersn sports coachesn personal trainers
Our subscribers...
n exercise sciencen sports massagen nutritionn psychologyn biomechanicsn strength & conditioning
tOPics cOvered
q. What is the difference between sporteX medicine and sporteX dynamics?a. sporteX medicine focuses on injury diagnosis and rehabilitation. sporteX dynamics takes a more all-round approach, looking at the range of factors or “dynamics” relating to sports performance.
a questiOn we Often get asked
PubLicatiOn 3
healthactivity
for
promoting
All those promoting health through sport and physical activity
written fOr...
n public health practitionersn activity promotion specialistsn workplace health teamsn physical education teachersn primary care teamsn personal trainers
Our subscribers...
n exercise & medical conditionsn behaviour changen marketing of projectsn monitoring & evaluationn best practice case studiesn ongoing learning quizzes
tOPics cOvered
Like our posters and public advice leaflets
and then there are the practical time-saving resOurces...
n printed
they cOme in 2 fOrmats...
continued overleaf
Advice handoutWork-based
posture exercises
Buttock stretch
Return to your normal seated position. Cross one knee over other knee and
lean forwaard until you feel a stretch in your buttocks.
Hold this stretch for 8 seconds before straightening
your back again. Repeat this movement 5-6 times on
each leg.
shoulder rolls
In neutral sitting, roll your shoulders in a cir
cle, forwards and then backwards.
Perform 6-8 rotations slowly in each direction.
SetS RePS
1 5-6
SetS RePS
1 6-8
seated hamstring stretch
Put your hands on your hips or in your lap and bend forwards until you feel a
stretch in the back of your leg, to increase the stretch
point your toes towards the ceiling at the same time.
Hold the stretch for 8-10 seconds and repeat 5-6
times on each leg.
neck rotation
Again while maintaining your neutral sittin
g position, turn your head to look over
each shoulder alternately. Make sure to perform this
exercise slowly. Hold each rotation for 5-8 seconds
and repeat 5 times on each side.
SetS RePS
1 5-6
SetS RePS
1 5
Plantar/dorsi flexion of ankle
Shunt forward so you are sitting on the edge of your seat. extend one leg in
front of you so that the knee is straight. Flex your toes
so they are pointing towards the ceiling and then point
them directly ahead of you. Repeat this movement 8-10
times on each leg.
neck side to side
In your neutral sitting position, tilt your neck side to side alternately
attempting to touch your ear to your shoulder. Hold this
stretch for 5-8 seconds and repeat this 5-10 times on
each side.
SetS RePS
1 8-10
SetS RePS
1 5-10
trunk rotation
Cross your arms in front of your chest and keeping your whole body moving
together as a unit, slowly rotate your trunk s
o you are
looking over your shoulder. Hold for 3 seconds and
repeat on each side 5-6 times. try and make sure the
amount of rotation is similar on both sides.
neck flexion and extension
In your neutral sitting position, tilt your neck forward (chin to chest) and back
but make sure not to over extend your neck. Repeat
this exercise 10 times.
SetS RePS
1 5-6
SetS RePS
1 10
flexion and extension of sPine
From your neutral sitting position, slump slowly forward rounding your back
and letting your shoulders fall fowards. Slowly sit upright
and gently push your chest and stomach forwards until
you reach a fully upright position.. Repeat this exercise
6-8 times with good posture control.
find your neutral sitting Position
Slump your back and then slowly straighten your back by pushing your tummy
forward (and with it rocking your pelvis forward). When you can feel the weight
resting on the bones in your buttocks, you have reached your neutral sitting
position. this is the position in which you should perform all the following
exercises.
SetS RePS
1 6-8
stretching
Workplace posture and
There are two kinds of muscle in the body, the
ones we use for movement, and the ones we
use to maintain posture. When alignment is
'correct' - our body is in balance and our
muscles and joints are working with least
effort.
If joints and muscles are held in the wrong
position for long or repeated periods of time,
these muscles will adapt by becoming either
over-stretched or shortened. This can cause a
number of injuries including to nerves running
near the muscles which may become trapped
or impinged and lead to injuries like carpal
tunnel syndrome and back pain.For this reason regular stretching and movement
of the muscles is important for a number of
reasons:
l It allows the muscles to be stretched
l It stimulates the circulation of blood which in
turn brings more nutrients to the muscle as well
as remove waste chemicals which build up in th
etissues and can lead to the aches and pains
l The blood flow also encourages the body's
healing processThis leaflet contains a series of exercises which
you can perform while seated, to stretch
muscles which may become tired or tight. It is
also very important to get up and move about
regularly and ensure that your work station is
correctly set up to ensure good joint alignment.
The picture on this leaflet offers guidance.
Produced by
Professional’s detailsnotes/local information
The information contained in this article is intended as general guidance and information only and should not be relied upon as a
basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent
permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence)
as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.
WHo is sPorteXWe specialise in producing information for medical, health and exercise
professionals on the subject of exercise, health and musculoskeletal injury. This
includes subscription publications for practitioners and advice handouts for the
public. All our material is written and reviewed by leading medical professionals.
For more information visit www.sportex.net or telephone +44 (0)845 652 1906.
© 2009 Centor Publishing Ltd
health
activityfor
promoting
trial online issue
sports
best practicein
promoting
caresports
excellencein
promoting
medicine
bad Posture
good Posture
74
n online
and 3 subject areas...
n physical activity & medical conditionsn injury rehabilitationn sports first aid
Check out pages 14 and 28 in our sportEX‘bible’ at http:bit.ly/sportex
fOr mOre infOrmatiOn...Public advice leaflets
14 buy now 15 14
Overview General informationn Our public advice leaflets are written for practitioners and health specialists to distribute to members of the public. They have been written in layman’s terms and are intended to supplement advice given by professionals.n A 25% discount is available to anyone with a current subscription to one or more of the sportEX publications.n Postage on the printed packs of leaflets is based on the weight of the total package. The best way of getting the correct price based on the country of delivery is to add the items to your shopping basket on our website - this will give you an exact price including postage.
CliCk here to access the shopping area.
SubjeCt areaS Covered1. Physical activity and medical Conditions - a range of around 50 leaflets and still growing, covering a specific medical condition or health issue and giving physical activity advice specific to that condition (these leaflets have been written and peer-reviewed by teams with specialist training in the areas covered, many of these leaflets have also been peer-reviewed by the national charities representing the medical area)
2. injury rehabilitation - an ever-expanding set of leaflets giving information about the injury in question followed by 8-10 stretching and strengthening exercises appropriate in the rehabilitation of this injury. These leaflets have been extensively peer-reviewed and we have produced several customised versions, including several sets for PhysioFirst (the Organisation of Chartered Physiotherapists in Private Practice).
3. Sports first aid - a range of 8 leaflets covering the most common activity-related injuries and peer-reviewed by a range of medical professionals from sports physicians to physical therapists. These are the only set of leaflets that aren’t currently available in printed version, unless you are ordering customised printed versions (see below for more information).
formatSThese leaflets have been consistently popular and as a result we produce them in a range of different formats described below.
1. Printed a5 folded leaflets n standard sportEX branding CLICK HERE for more informationn customised for you/your organisation CLICK HERE for more information
2. online booklet of leaflets for your websiten Partially customised (front/back covers of online booklet) CLICK HERE for more information n Fully customised (front/back covers of online booklet and every individual leaflet) CLICK HERE for more information
onlineonline
onlineonline
CliCk here to see a full list of all leaflets currently available please
diabetes
Be active - be safe - have fun!
hamstring
EXERCISE AND
FLUID
REPLACEMENT to order: Please go to our website by clicking here or visiting www.sportex.net
Your inJurYThe hamstring muscle group is found in the
back of the thigh and consists of three muscles.
They are described as two-joint muscles
because when they contract they are able to
cause movement at both the hip and the knee.
This makes them particularly vulnerable to
injury. Muscle damage can range from minor to
severe. ● Grade 1 - minor tear of a few fibres
● Grade 2 - tearing of more fibres but muscle
still intact● Grade 3 - total rupture of muscleAny injury to muscle will cause pain and
inflammation and possibly limit future function if
correct rehabilitation is not carried out.warm up and warm down
When injured it is particularly important that you
warm up with a fast walk or a gentle jog at a
pain free pace for 5 minutes before you start
your exercises. This increases your circulation
and helps prepare your muscles for the activity
to come. When you have finished your exercises,
it is also important to allow your heart rate to
slow down gradually by ending the session with
a gentle walk or jog for 5 minutes.
hamstring
Exercises for
strains
professional’s detailsnotes/local information
resources■ NHS Direct (UK) - 24 hour telephone or
web based help and advice service. Tel.
0845 4647 or visit www.nhsdirect.nhs.uk
■ Chartered Society of Physiotherapy -
Find a physiotherapist service
www.csp.org.uk
■ General Osteopathic Council - Find an
osteopath service www.osteopathy.org.uk
■ British Chiropractic Association -
Find a chiropractor service
www.chiropractic-uk.co.uk
who is sportexWe specialise in producing information for medical, health and exercise
professionals on the subject of exercise, health and musculoskeletal injury. This
includes subscription publications for practitioners and advice handouts for the
public. All our material is written and reviewed by leading medical professionals.
For more information visit www.sportex.net or telephone 020 8287 3312.
treating inflammation with price
This treatment is relevant immediately after
injury and for about 3-5 days afterwards. Tissue
injury usually involves damage to
small blood vessels which results
in bleeding at the injury site.
This leads to the 5 signs of
inflammation: heat, redness, swelling,
pain and loss of function. This
inflammatory reaction is necessary
but is sometimes greater than
optimum, resulting in an over-
production of scar tissue which
may lead to reduced flexibility and increased
re-injury risk. Protect the injury by resting as
much as possible. Wrap ice (or
frozen vegetables) in a damp cloth
and apply to the injury for 10-15
minutes every 1-2 hours if
possible. If the swelling is severe
use a tubi-grip compression
bandage and keep the injury
elevated where possible to reduce
the effect of gravity from
worsening the swelling.
■ PROTECT ■ REST ■ ICE
■ COMPRESSION ■ ELEVATION
benefits of losing weight
By reducing your weight you will help
keep your blood pressure down and
reduce the workload of your heart. This
in turn will lead to a reduction in your
risk of heart disease. Heavier bodies
require more effort from the heart to
supply oxygen. Being overweight also
increases your risk of diabetes and
suffering from joint problems, particularly
in the weightbearing joints of the legs.how does physical
activity help yoU lose
weight?n To reduce weight effectively it is
important that the amount of energy
you use up during your daily
activities (your energy expenditure)
is greater than the amount of
energy you take in (the food you
eat). Physical activity is a crucial tool
in helping increase energy
expenditure (burn calories) and can
help use up stored fat.n Physical activity also helps build
muscle which speeds up your
metabolic rate. This increases the
amount of calories you burn even
when you are not exercising.
n Reducing the fat around your
stomach will help reduce the risk of
developing high blood pressure and
diabetes and having a heart attack
or stroke.n In terms of weight loss, several short
bouts of activity (eg. 3 x 10 minutes)
are as effective as 30 continuous
minutes.n Physical activity also helps reduce
high blood cholesterol levels.
n Physical activity, along with a healthy
diet, helps reduce stress and
improves your overall feeling of well-
being and quality of life.
Physical activity andweight loss
Be active - be safe - have fun!
organisationorganisationnamename
Public advice leaflets
brought to you by
Surehealth House123 Rehabilitation RoadLondonSW17 8BHTel: 0208 999 0000
www.yourorganisation.co.uk
Æ CLICK
Produced by
for contents
organisationorganisationnamename
your
here
buy now 29 28
Links, forms and useful stuffInteractIve samples
useful forms
■ sportEX medicine ■ sportEX dynamics ■ sportEX health
■ Rehabilitation public advice leaflet
■ Physical activity and medical conditions public advice leaflet
■ New subscription form
■ Renewal subscription order form
■ Public advice leaflet order form
■ Library subscription order form
Your inJurY
The hamstring muscle
group is found in the
back of the th
igh and consists
of three muscles
.
They are described as two-joint muscles
because when th
ey contract they a
re able to
cause movement at
both the hip an
d the knee.
This makes them particu
larly vulnerable
to
injury. Muscle
damage can rang
e from minor to
severe.
● Grade 1 - minor tear
of a few fibres
● Grade 2 - tear
ing of more fibres but m
uscle
still intact
● Grade 3 - total rup
ture of muscle
Any injury to muscle
will cause pain and
inflammation and possibly
limit future func
tion if
correct rehabili
tation is not carrie
d out.
warm up and warm down
When injured i
t is particular
ly important that yo
u
warm up with a f
ast walk or a gentle jo
g at a
pain free pa
ce for 5 minutes before you star
t
your exercises.
This increases
your circulation
and helps pre
pare your muscles
for the activity
to come. When yo
u have finishe
d your exerc
ises,
it is also important t
o allow your hea
rt rate to
slow down gradually b
y ending the
session with
a gentle walk or jog for 5 minutes.
Produced by
Diagram showing the back of the thigh and the
hamstring muscles
hamstringExercises for
strains
professional’s detailsnotes/local information
resources
■ NHS Direct (UK) - 24 hour telephone or
web based help and advice service. Tel.
0845 4647 or visit www.nhsdirect.nhs.uk
■ Chartered Society of Physiotherapy -
Find a physiotherapist service
www.csp.org.uk
■ General Osteopathic Council - Find an
osteopath service www.osteopathy.org.uk
■ British Chiropractic Association -
Find a chiropractor service
www.chiropractic-uk.co.uk
who is sportex
We specialise in producing
information for medical, health
and exercise
professionals on the
subject of exerc
ise, health an
d musculoskeleta
l injury. This
includes subs
cription publ
ications for practitioners a
nd advice ha
ndouts for the
public. All our material
is written and rev
iewed by leading
medical professionals.
For more information visit
www.sportex.net or telep
hone 020 8287 3312.
treating inflammation with price
This treatment is releva
nt immediately after
injury and fo
r about 3-5 days afterw
ards. Tissue
injury usually
involves damage to
small blood ves
sels which re
sults
in bleeding at the injury site.
This leads to the 5 signs
of
inflammation: heat, re
dness, swelling,
pain and loss of functio
n. This
inflammatory reaction is ne
cessary
but is sometimes greater than
optimum, resulting in an over-
production of scar
tissue which
may lead to reduced flexibil
ity and increased
re-injury risk. Protect the injury
by resting as
much as possible. Wrap ice (or
frozen vegetabl
es) in a dam
p cloth
and apply to the injury
for 10-15
minutes every 1-2 hours if
possible. If the
swelling is sev
ere
use a tubi-grip compression
bandage and keep the injury
elevated where p
ossible to reduc
e
the effect of gravity from
worsening the
swelling.
■ PROTECT
■ REST
■ ICE
■ COMPRESSION
■ ELEVATION
WHAT IS DIABETES?
Diabetes is a conditi
on in which the
amount of gluco
se (sugar) in
the blood
is too high b
ecause the b
ody cannot
use it properly. Glucose
comes from
the digestion of various
foods and is
also manufac
tured by the l
iver. Insulin, a
hormone made by the pancreas, is
responsible fo
r transporting
the glucose
from the blood to
the muscles
of the
body where t
he glucose i
s then used
as fuel.
There are tw
o types of di
abetes, type
1
also known as insulin dependent
diabetes and type 2 which may be
known as non-insulin dependent
diabetes. Type
1 diabetes develo
ps if
the body is unable
to produce any
insulin. Type
2 develops when th
e body
is able to make so
me insulin but
doesn't
make enough or can't utilise
what it
does make.
Exercise alon
g with a good di
et and in
some cases insul
in injections o
r tablets
are the main ways of keeping blood
glucose levels
as near to normal as
possible.
If there is no
t enough ins
ulin to carry
the glucose in the blood to the
muscles, chem
ical messeng
ers in the
muscle continu
e to relay re
quests for
glucose to fuel their work. With no
vehicle (insulin
) to transport
this glucose
the blood jus
t continues t
o rise.
High levels of
glucose in th
e blood is
known as hypergly
caemia. The oppos
ite
scenario is too little glucos
e in the
blood which is called
hypoglycaem
ia.
This can be
caused by an
injection of
too much insulin or alterna
tively an
insufficient intake of carbohydrat
es
meaning there
is no gluco
se available
to be supplie
d to the muscles
.
STAYING SAFE CONTINUED
FOR MORE INFORMATION
■ Diabetes UK 020 7323 1531 and
www.diabetes.org.uk
■ BBC Online Health
www.bbc.co.uk/he
alth/diabetes/
■ NHS Direct 0845 4647 or
www.nhsdirect.co
.uk
any of the symptoms of ‘hypo
s’.
■ People with diabetes a
re more likely to
get foot ulcer
s. Keep your fee
t clean
and dry and
regularly che
ck them for
any sore are
as.
■ If you have any eye problems or
high blood pressure avoid strenu
ous
activity or lifting
heavy weights
.
If you get any of the following
problems, get medical advice from
your GP or by contacting NHS Direct
(see box):
■ Discomfort in your chest or upper
body
■ Uncomfortable or severe
breathless-
ness brought on by physic
al activity
during your a
ctivity
■ Dizziness or n
ausea on exe
rtion
■ Fainting during
or just after doing
physical acti
vity
■ Palpitations (a very fast or irregul
ar
heart beat)
during activi
ty.
diabetesPhysica
l activity and
PROFESSIONAL’S DETAILSNOTES/LOCAL INFORMATION
WHO IS SPORTEX
We specialise in produc
ing information
for medical, health
and exercise
professionals
on the subj
ect of exerci
se, health an
d musculoskeleta
l injury. This
includes subs
cription public
ations for pra
ctitioners and
advice hand
outs for the
public. All our m
aterial is written a
nd reviewed by
leading medical
professionals
.
For more information v
isit www.sportex.net o
r telephone 0
20 8287 3312.Be active - be safe - have fun!
Supported by
Produced by
ADDRESS DETAILS
Mr/Mrs/Ms/Dr:
Occupation:
Address: Postcode:
Telephone:
E-mail:
ADVICE HANDOUT ORDER FORM
Pack size UK non
UK Europe non
EuropeNo.of
TOTAL
subscriber subscriber subscriber subscriber
Starter pack£34
£25.50£40
£30
Mega pack £110
£82.50£120
£90
Individual pack£18
£13.50 £22
£16.50
TOTAL £
Note: You must have a current paper or online subscription to gain the subscriber discount.
All prices include P+P. Add £8.00 to UK prices fo
r ROW P&P
PACK SIZES
■ Starter pack - 25 leaflets on each of the 8 conditions (200 leaflets in total)
■ Mega pack - 100 leaflets on each of the 8 conditions (800 leaflets in total)
■ Individual pack - 100 leaflets on a single condition (100 leaflets per pack)
Please tick boxes on front page to indicate which packs of leaflets y
ou require.
Physical Activity and Medical Conditions Set 1 ■ Starter
pack ■Mega pack
The set includes: asthma, afte
r cancer diagnosis, chronic pain,
diabetes, after a
heart attack, h
igh blood pressure, mental health, weight loss.
Physical Activity and Medical Conditions Set 2 ■ Starter
pack ■Mega pack
Physical Activity and Medical Conditions Set 3 ■ Starter
pack ■Mega pack
The set includes: arthritis, s
moking cessation, older adults,
COPD, learning disabilities,
MS, health and wellbeing, CFS.
Lower limb rehabilitation
■ Starter pack ■
Mega pack
Exercise programmes for: achilles tendonosis, an
kle sprains, ACL rehabilitatio
n, early hamstring
strains, groin strains, OA of the knee, patello-femoral pain, sinus tarsi
syndrome.
Upper body rehabilitation
■ Starter pack ■
Mega pack
Exercise programmes for: shoulder impingement, carpal tunnel syndrome, RA, tennis elbow, low
back pain, sporting back, stretching the upper body, lower body stret
ching.
The set includes: angina, during pregnancy, after pregnancy,
diet and cholesterol, osteoporosis, prevention of falls,
CHD, after a stro
ke.
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