Breakfast at the Naked Deli | Newcastle-Upon-Tyne

After months of saying I would visit I finally made it! I ended up visiting not just once but twice in one week!

Unusually both I and my partner had a day off together, so we took a trip to the Naked Deli for breakfast to fuel us for the hours to follow in IKEA. 

On this morning we visited the small cafe on Chillingham Road. I decided upon the smashed avocado on sprouted grain toast with an organic poached egg and organic bacon, all served on a bed of rocket. The taste was sensational! The seasoning gave the meal some slight heat which was a great contrast to the creamy but plain avocado. I'm so glad that the portions were large, because I didn't feel the need to snack before lunch making the trip to IKEA so much more bearable for my boyfriend who didn’t have to put up with my hunger moods. To accompany the meal I had an iced coffee, served in a large glass.

My boyfriend chose the grass fed 6oz rump steak with organic eggs served on kale and broccoli. Yes, steak on a breakfast menu – pretty good right?! I didn't manage to try any as it was eaten every quickly so can't comment on the taste but it certainly looked incredible. 

They have such a large breakfast menu that it would take me a good few weeks to try all combinations but I think we can manage to find some time for that!

I can also recommend the banana and peanut butter protein smoothie which went down very easily on my previous visit!

The cafe also offers macro information on their online menu for those of you who keep track of such things.

Not only is their food good but for those of you who appreciate good decor, you'll love the minimalist clean but comfy feeling of the cafe.

Find the website here... http://www.thenakeddeli.co.uk/

I will certainly visit again soon - this time I think for a clean treat with a coffee!

The importance of a strong ankle | American Football

 

Photography: Micheal Oakes

The ankle joint - The area I spend so long taping each week. Why? Because (1.) This is the most common site of injury I see. (2.) People don’t do their rehabilitation following injury (despite my constant reminders). (3.) People don’t protect this joint in the first place.

Within American Football, the ankle is put under enormous strain by large loads placed through it in jumping, acceleration, driving, landing and cutting manoeuvres. Unlike a sport such as sprinting where the athlete runs in one straight line, the majority of AF players are required to change direction at speed. In addition, at grass roots level, we aren’t always so lucky to play on an even grass pitch. Instead, we visit grass pitches with plenty of pot holes, frozen ground or pitches which are water-logged. This presents a more challenging picture for the body, and the foot and ankle are its first contact. Therefore it is important that the ankle is able to adjust to its surroundings. In conditioning terms we call this proprioception. This is essentially training balance on different surfaces so the ankle is strong enough to correct its positioning if forced or placed into a position which could put it at risk of injury (such as turned inwards or outwards). Single leg exercises are therefore incredibly important. We may run on two legs, however we only have one foot in contact with the floor at any one time. Thus it is important to train using single leg exercises to crossover to this and also correct any asymmetries. These can be combined with change of direction drills. Of course it is vitally important that the individual can safely and properly move on both legs prior to single leg work. This reduces the risk of injury when training.

Unlike what you might think, rehabilitation and preventative exercises are actually the same. It is where you start your programme that is different. For the athlete recovering from injury their exercises will be very simple and these will slowly be progressed to something more challenging. However, as previously stated, this doesn’t mean all non-injured athletes can start performing single leg bounds. This is an advanced exercise and must be performed properly or risk injury.

Taping and bracing can help reduce the risk of injury, but the cost for the individual or team can be huge by the end of season. For many, I believe tape often acts as a placebo. Personally I would much rather have the confidence in my ankles by having strengthened them properly than rely on tape. Over the past season I have also used Kinesio Tape, in conjunction with other treatment, to bring down swelling and bruising at the ankle with positive results. I do support the use of athletic taping in the correct useage i.e. if it gives the returning player added confidence, however those players using it in place of rehabilitation I do not.

Of course there are some injuries which cannot be prevented such as contact injuries.

On a final note, I believe that it is the coaches and players responsibility to assume responsibility for preventing injury risk i.e. not forgetting the ankle joint! Players should also follow a comprehensive rehabilitation programme prior to returning to play to ensure they do not put themselves at risk of injury once again.

Interested in learning what ankle strengthening exercises to perform? Keep an eye out for further blog posts!

-E

All you need to know about muscle cramps

What?

Muscle cramp is the sudden and involuntary painful contraction of muscle (or part of it), which disappears within seconds or minutes and is often accompanied by knotting of the muscle during touch.

Cramp is the repetitive firing of motor unit action potentials, also known as “cramp discharge”.

The cause of cramping is unknown, however it is traditionally believed to be associated with exercise in hot and humid climates i.e. Dehydration and the depletion of electrolytes. However this isn’t fully backed by scientific evidence. Another theory suggests there is a neuromuscular cause. This thought proposes that the muscular overload and neuromuscular fatigue causes an imbalance between the excitatory impulses from muscle spindles and inhibitory impulses from Golgi Tendon organs. However, due to muscle cramping occurring within a variety of situations and environments conditions, some believe it is unlikely that there is a single cause.

Cramp vs. Spasm

It is possible to distinguish cramp from spasms. A spasm is an involuntary and abnormal muscle contraction, however cramps are severely painful (and can result in continued soreness), carry an involuntary and explosive onset with a gradual termination of the muscle stretching. This involves only one/one part of the muscle and it is possible to experience fair and forceful contractions. In addition, muscle cramps tend to occur within the muscles of the calf and foot which can in turn impair athletic performance.  

Who?

Cramps can occur in individuals with motor neuron disorders and metabolic disorders, but can also occur within healthy individuals during sleep, pregnancy and physical exertion.

Some of the reported risk factors for exercise-associated cramps include-

• Inadequate conditioning for the activity
• Increased exercise intensity and duration
• Previous history of cramps during or after exercise
• Family history of cramping.

Treatment

• Moderate static stretching 
• Prevention and treatment methods include fluid and electrolyte balance strategies. The National Athletic Trainers’ Association recommends that athletes prone to muscle cramps add 0.3 to 0.7g/L of salt to their drinks as a preventative tool. Others recommend adding sodium (3.0 to 6.0 g/L) to sports drinks based on the frequency of muscle cramps.Note: fluids and electrolytes are not immediately absorbed. Around 13 minutes is required to be absorbed into the circulatory system.

Prevention

• Neuromuscular training – there is strong support that the level of conditioning is a factor for the development of muscular cramping and that targeting the neuromuscular system can prevent this. The idea is to prevent neuromuscular fatigue. This could be done through plyometric and endurance training.
• Ingestion of water or a hypotonic sports drink an hour prior to competition ensures absorption.
• Maintaining hydration and adequate electrolytes aid in the prevention. Thus, fluids should be readily available throughout practices and competitions.
• A balanced diet is important to ensure fluid and electrolyte replacement.  

References

Minetto, M.A., Holobar, A., Botter, A. and Farina, D., 2013. Origin and development of muscle cramps. Exercise and sport sciences reviews, 41(1), pp.3-10.

Braulick, K.W., Miller, K.C., Albrecht, J.M., Tucker, J.M. and Deal, J.E., 2013. Significant and serious dehydration does not affect skeletal muscle cramp threshold frequency. British journal of sports medicine, 47(11), pp.710-714.

Miller, K. C., Stone, M. S., Huxel, K. C., & Edwards, J. E. (2010). Exercise-Associated Muscle Cramps: Causes, Treatment, and Prevention. Sports Health, 2(4), 279–283. http://doi.org/10.1177/1941738109357299

The benefits of exercising in a pool

I am forever telling clients to find a pool during the early rehabilitation stages. However hydrotherapy can be just as useful for the healthy individual and you don’t need to get your head wet to feel the benefits! Read below to find out why…

There are several benefits to exercising in water –

Buoyancy: The water supports your weight, therefore there is less strain put on the joints. This can also aid in the development of balance and strength.

Heart health: You can maintain your level of cardiovascular fitness during injury (if not improve it), when moving through the water. The hydrostatic pressure of the water against the chest wall resists the muscles expanding the chest during breathing. Thus regular exercise within the water strengthens these muscles, allowing them to expand more efficiently, enabling a greater volume intake of air when exercising on land.

Strength gains: Water provides resistance due to the gentle friction provided by the water, therefore strengthening the body. Holding onto the pool edge and swinging your leg forward and back is one example of this.

Joint range of motion and endurance can be increased without joint pain & strenuous activity due to the buoyancy of the water. Heavier limbs, such as the legs will be easier to lift and hold.

Reduced swelling: Hydrostatic pressure of the water acts as a compression support, encouraging lymphatic drainage from swollen joints and limbs.

Eased pain: The warmth and sound of the water can help to relax an individual, decreasing the level of pain.

Exercises can be performed within the pool prior to on-land: This is beneficial for the individual recovering from injury when performing an exercise out of the pool would be too strenuous.

Who would I recommend it to?

·         Injured individuals

·         Individuals with osteoarthritis or diabetes

·         Healthy individuals

·         All ages, shapes and sizes

When is Hydro therapy not appropriate?

It is always worthwhile clearing yourself with a registered professional i.e. Graduate Sports Therapist, Physiotherapist or Doctor prior to partaking in hydro therapy. Those with certain conditions should avoid. These include:

·         Wound or skin infection

·         Raised temperature

·         Breathing difficulties

·         Heart conditions

·         Incontinence

·         Infection

·         Kidney problems

·         Low or high blood pressure

·         Viruses/stomach upset

Any questions regarding Hydro Therapy or exercise therapy, please get in touch!

-E