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

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Mr/Mrs/Ms/Dr:

Occupation:

Address: Postcode:

Telephone:

E-mail:

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TOTAL

subscriber subscriber subscriber subscriber

Starter pack£34

£25.50£40

£30

Mega pack £110

£82.50£120

£90

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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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