With summer now upon us we need to think even more about our fluid intake. Sportswise dieititian, Lesley Houston, gives us some advice in keeping adequately hydrated.
Good hydration is one of the most important aspects of the diet – drinking enough liquids to keep fluid levels in the body topped up helps to ensure all bodily functions are supported to take place as normal.
Adults need to drink around 1.5 – 2 litres of fluid daily. A typical glass / mug is approximately 200mls so this equates to around 8-10 drinks daily.
Children need slightly less around 6-8 drinks a day until teenage years when their requirements are the same as adults. Read more
The more water we lose through sweat the more needs to be replaced.
When on holiday in a hot climate, living in a hot country, or losing more fluid than normal during sports activities, you will need to drink more fluids more often to replace what is lost through sweat.
Ideas to help…..
– Carry a water bottle with you during the day to help remind you to drink.
– Refill your water bottle at lunchtime and again on way home from school / work.
– Many bottles are now available that keep drinks colder for longer.
– Use a straw – for some people drinking through a straw makes drinking more much easier.
– Add slices of apple, orange or lemon to jugs of water for extra flavour.
– Chop fresh mint and put into water in ice trays to make minty ice cubes and add to drinks.
– Make fresh fruit smoothies, adding lots of crushed ice instead of yoghurt or milk.
Congratulations to Sportswise patient Sam Lowden on finishing in the top 250 in the Marathon des Sables recently. Sam saw Sportswise physio Luke Carter prior to leaving, as he had been struggling with his achilles. Battling injury, sandstorms and temperatures of up to 40C, Sam finished the 250km race in early April. It is regarded as the toughest foot race in the world as it consists of six marathons in six days in the Sahara Desert with competitors required to carry all their food and equipment.
He was undertaking it as part of a sibling challenge with his sisters to raise funds for The Royal Marsden who cared for their cousin Caroline before she died, aged 29. Alice has just completed the Brighton Marathon, leaving Emma to complete the challenge by running the Edinburgh Marathon in May. Altogether it will total 344.4km and 12 days of running, with three different marathons in three different countries. Any support would be gratefully received from the family at their Just Giving page.
Dr Polly Baker presented at this years Brighton Marathon conference. This conference occurs annually the day before the marathon and is aimed at informing and educated those healthcare professionals about the latest evidence and news related to marathon and sports medicine. Polly presented her research findings from the 2017 Brighton Marathon Heart study investigating the troponin elevation seen after exercise.
Troponin is a heart protein seen in large quantities in the blood following a heart attack and has also been seen following prolonged and/or strenuous exercise. The significance of this rise in troponin is uncertain and in order to explore this further the 2017 Brighton Marathon Heart Study investigated factors predisposing to a troponin rise following the marathon and also the trend of troponin levels over time. Intensity of exercise was shown to directly correlate with the degree of rise of this protein and over 24 hours levels were shown to peak and then fall. This trend of troponin levels is in contrast to that seen in a heart attack and is thus thought to be non sinister in nature. Although this research has answered many questions and informed doctors on how to manage those completing exercise with a suspected heart attack it has also raised more to answer! A further project is currently in the planning stages so watch this space for more information…
Sport Relief winners
The end of March saw the Sportswise team join forces with its University of Brighton colleagues in aid of Sport Relief. We enjoyed a family-friendly afternoon of competing in a traditional sports day, with 10 events including the egg and spoon, sack race, dressing up race and a fruit and veg relay! We had enormous fun, saw the competitive side come out of a few, but most importantly managed to raise a fantastic £625 for Sport Relief 2018. Pictured above are the winning Green Team captained by university technician Bill Norton
Professor Nick Webborn has been involved with the British Paralympic Association for over 25 years as a medical officer. Having been elected in 2017 as president of the association, he attended the Winter Paralympics in PyeongChang as head of the British delegation.
The 2018 Winter Paralympic Games proved to be the most successful ever for a British paralympic team with 17 athletes competing across five sports and returning with a total of seven medals, all from Alpine skiing. Nick was most delighted to be able to see one of his former patients competing.
Nick met local boy James Whitley (pictured below) when he was just eight years old helping him to recover from a horrific boating accident. During the period of James’ rehabilitation, it became clear that James was a keen ski racer even at that young age and so Nick introduced him to the concept of competing in Winter Paralympic sports. The following year he gave it a try and the rest, as they say, is history. James finished 10th in the downhill and slalom in a very competitive field and he was absolutely delighted with his results and is looking forward to improving on this in Beijing in 2022.
The last of the GB medals was won by Menna Fitzpatrick and Jennifer Kehoe winning gold in the slalom with the final run of the British athlete on the last day of competition! Great Britain also competed in Para snowboard for the very first time and in Nordic skiing for the first time since the Nagano games, twenty years ago – Nick’s first Winter Games! GB were represented by para athlete Scott Meenagh who was injured by an IED explosion while serving in Afghanistan. Nick also knew Scott through the Invictus games. Scott competed in Toronto in 2017 where Nick was the Chief Medical Officer. It’s a small world!
Sportswise invites you to a free of charge informal evening talk on back pain, to be held on Wednesday 16th May at 6.30pm
Presented by Sport & Exercice Medicine consultant Dr Siva and physiotherapist Gabriella Regan, they will provide information and advice on things you can do to ease the pain and how to keep your back in good condition.
To book a place please contact the reception team on 01323 745970 or email us at firstname.lastname@example.org
Congratulations to Sportswise physio, Paul and wife Jo, on the safe arrival of their baby daughter Matilda last month weiging 8lb 8oz.
Matilda is in safe hands with two big brothers, Harry and Samuel, to help look after her. Paul said he is delighted to have a daughter added to the family, and looks forward to the challenge of a girl!
Paul with baby Matilda
In 2016 the Sportswise staff, with family and friends, took part in a seafront walk to raise money for Sport Relief. This year sees the return of Sport Relief, therefore another challenge for the Sportswise team awaits. This year we have teamed up with some of our University of Brighton colleagues and will participate in a traditional sports day.
Sunday 25th March will see physios, doctors, administrators and lecturers all compete in events such as the egg and spoon race, dressing up race, and hoop shoot! It will be held at the University Sports Centre in Denton Road from 2pm and we would love as many of you to come and watch, and possibly join in the fun. If you would like to contribute towards this fantastic charity please visit our Just Giving page
Sport Relief 2018
Do you often feel dizzy or have balance problems? It may be that you need some vestibular physiotherapy.
Vestibular rehabilitation is an exercise-based program, designed by a specialised physiotherapist, to improve balance and reduce dizziness-related problems. They assess which area is causing the dizziness (vestibular organ, eye muscles, neck, hearing, skin sensors etc) and retrain the signals to the brain to help reduce these symptoms.
This service is now available with Sportswise physio, Gabriella Regan, who is trained and qualified to assess and rehabilitate in this area. Should you wish to book an appointment to see her or for further information please call reception on 01323 745970.
Philip Walters shown above on the right
We are always pleased to hear about a patients progress after they receive treatment or following a procedure. Philip Walters injured his shoulder in May of last year after falling off a ladder and developed a frozen shoulder. His physio suggsted he saw Sportswise consultant, Dr Polly Baker, to discuss the possibility of an injection. Dr Baker was able to offer him an ultrasound guided hydrodistension injection for his shoulder. In frozen shoulder the capsule of the joint becomes tight around the joint restricting movement and causing pain – a bit like shrink-wrapped cling film.
This hydrodistension injection is not widely available but a technique offered at Sportswise. After inserting a needle into the joint under ultrasound guidance, fluid is injected to distend the tight capsule from the inside to restore movement. Philip states ‘I had great confidence in having this procedure done by Dr Baker and Professor Webborn. There was some initial discomfort with the injections, but I received good explanations and warnings from the team whilst it was being done.’
Philip regards this procedure as a success, and says he started to feel the benefits of it almost straight away. After a couple of sessions of physiotherapy with Luke post-procedure, he started to get back to ‘normal life’ and importantly back to his martial arts, where he has trained for over 40 years in Shotokan Karate and holds a grade of 4th Dan Black Belt. He also trains in Kobudo, where he holds a 2nd Dan Black Belt, and in a Philippines Martial Art called Arnis.
If you are struggling with a frozen shoulder then this technique may be suitable for you. Why not make an appointment with the doctor to discuss if it could help you?