Sprangler signs two-year contract extension
Sven Sprangler says "Perth is like home" after the Austrian midfielder signed a two-year contract extension to stay at St Johnstone until summer 2027.The 30-year-old, who joined in 2023, made 38 appearances last season as Saints were relegated from the top flight."I am absolutely delighted to be staying here for the next two seasons. Perth is like home for me," said Sprangler."I am grateful to the gaffer and the club for this opportunity. Like every game, I will give everything for this club."I am looking forward to the new season and hopefully it is a successful campaign for us. It is a new challenge. We need to try and create a winning culture."
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The Sun
24 minutes ago
- The Sun
The 5 things you can do to loosen up ‘creaky knees' – and when it's a sign of something more serious
WHETHER it's stiffness when sitting up from a chair or painful twinges when tackling the stairs, knee problems are a common health issue, affecting people of all ages. One knee -related problem, estimated to affect up to 41 per cent of the population in the UK, is something known as knee crepitus, or 'creaky knees'. 3 Knee crepitus is the sensation of a popping, clicking, or crackling sound or movement within the knee joint. While the sound can be concerning, it's usually not a sign of serious damage and is often harmless. But what can you do to help and when should it be a cause for concern? Anj Periyasamy, a clinical specialist physiotherapist working with Healthspan, knows all too well the restrictions that pain, injury and disorders can have on her patients. She said creaking is usually indicative of changes in the knee joint that often, but not always, relate to age related changes. Age related changes in the knees are something most of us will have to contend with, but she adds genes can play a role too. Anj added: "Some are unfortunate to have a predisposition towards more problems than others simply due to our genes. "However, as knees are the joint that carries the most weight of our bodies, a lot of our problems will be down to how we use them." So what can you do to stop creaky knees happening? From knee strengthening exercises to taking supplements, Anj recommends five things to help make your knees feel well-oiled. Unexpected everyday habits that could be causing your back pain 1. Strengthening exercises 3 The right form of exercise can help keep knees working at their optimum. Anj adds: "Reduced strength of muscles surrounding the knees put more direct pressure on ligaments, tendons and muscles." See Anj's recommended exercises below. 2. Work on your knee flexibility As we become more sedentary and adopt regular sitting postures, we are reducing the amount of time we have moving our joints. Anj advised: "This has a direct knock-on effect on the joint health. "The synovial fluid within joints lubricate themselves with movement and so without movement, less synovium and therefore more stiffness. "Motion is lotion as we say!" To improve knee flexibility, focus on regular stretching, particularly for hamstrings, quadriceps, and calves. Engage in low-impact activities like walking or cycling, and consider resistance training to strengthen supporting muscles in the hips and thighs. 3. Reduce excess body weight 3 Every kilogram of excess body weight over your BMI adds extra pressure on your knees, warns Anj. The initial steps to losing weight involve focusing on a balanced diet, incorporating physical activity, and setting realistic goals. These steps can help establish healthy habits and promote sustainable weight loss. 4. Good nutrition is key You are what you eat so making sure you have the right nutrition for joints its also pertinent. But Anj added: "Unfortunately, there is no quick fix if you have been told you have osteoarthritis as these are changes to the cartilage lining of the joints. "Glucosamine and Chondroitin (try Healthspan's Glucosamine & Chondroitin tablets) has some effect in joint health, but the evidence isn't strong enough for everyone to take in the prevention of knee osteoarthritis. " Vitamin D and calcium are key in supporting good bone health. Healthspan have a range of supplements that support good bone and joint health, but always consult with a medical practitioner to help you understand what is best for you and your body." 5. AposHealth device The AposHealth device is a non-invasive medical device, worn on the feet, designed to help improve walking patterns and reduce pain in individuals with knee osteoarthritis. It's particularly recommended for patients who may be considering knee replacement surgery, have not responded well to other treatments, and prefer a non-surgical option. Anj said: "It has a growing body of evidence in its support and use, now under the NICE guidelines approval for management of pain and function in those with arthritis of the knee." Exercises that are helpful to do Calf raises and dips off a step x 15 reps. Squats x 15 reps. This is an important functional movement such as getting off a chair/toilet. If this is too easy, then one leg squats are a great progression. This may not seem functional, but is important to help you get up and down the stairs. Knee bending flexibility for those with stiff knees (ensuring you can stretch your knee fully straight and bent), as this will have a direct knock on effect on your walking and standing ability Balance work on a balance cushion/pad. Try standing with both feet next to each other whilst standing on a balance cushion for 1 minute. If this is too easy then try balancing on one leg for one minute. Lunges x15 each side. Another great overall exercise that works hip, knee and ankle muscles and super important functional movement. If you struggle with this then start with shallow lunges before building up. Anj recommends: "If you struggle with creaky joints the above are easy and simple to do everyday, and really two to three times a day, but you may only be able to do five reps of the exercises. "Spend a few minutes each day on these exercises and you will see a difference within a few weeks." When should you get help? If joints are painful with the click or grind, or if there is a progression in your symptoms such as the joint feeling like it is giving way or locking, then it may be time to speak to your GP, or preferably, see a physiotherapist or osteopath for an assessment, said Anj. She added: "They have vast knowledge in how to assess and treat musculoskeletal disorders and use a variety of treatment tools such as exercise and manual therapy to help reduce your pain and symptoms. "They will also show you how to overcome the creaking." Creaking can occur with inflammatory arthritic disorders, such as rheumatoid arthritis and psoriatic arthritis, warned Anj, which often need to be treated differently as they can present with red, hot or swollen joints. As well as joint damage or inflammation, it could be a sign of a vitamin D deficiency. If vitamin D deficiency is left untreated it can lead to rickets in children - a condition where bones become soft and bend. In adults, it can cause osteomalacia, a softening of the bones, and increase the risk of osteoporosis and fractures.
BBC News
28 minutes ago
- BBC News
Head coach appointment the 'first priority' for Rangers board
Rangers' new leaders Andrew Cavenagh and Paraag Marathe say their "first priority" is to appoint a new head American consortium, led by Cavenagh and 49ers Enterprises, are now in charge at Ibrox after buying a majority stake in the club and have pledged to invest £20m this Thelwell, who will officially join as sporting director from Everton on Monday, has been working in the background on the search for a head coach along with the new owners, with Davide Ancelotti the frontrunner and Russell Martin also in the an open letter to fans, chairman Cavenagh and vice-chairman Marathe said: "We are proud to be entering a new chapter for this extraordinary club. This moment is the result of months of thoughtful discussions with club leadership and our shared confidence in Rangers' success going forward."To that end we'd like to tell you a bit about our thinking."Simply put - our goal is to win trophies in Scotland and be able to compete at a high level in Europe, while laying a foundation of financial sustainability for the future."As our first step, we are investing fresh capital into Rangers, which will be strategically deployed on and off the pitch."While we recognise the importance of resources, we believe that thoughtful, disciplined investment, guided by a clear strategy, is the path to enduring success."Every decision, whether sporting or business, will be made with the club's long-term success and sustainability in mind."We aim to leverage the full strength of 49ers Enterprises' sporting expertise and operational experience, and are confident in Patrick Stewart and Kevin Thelwell to lead this next phase."Our first priority together is clear: hiring a new men's head coach. That process is already well under way, and we look forward to sharing more updates soon. We will also look to invest in talent for our teams."Moving forward, we are reconstituting the board to bring in a few new voices and skill-sets. We all owe a special thanks to the previous board for their service. They stepped up in a difficult moment when the club needed them and laid the foundation for what comes next."Above all, we know that true success comes from understanding and honouring what makes this club special. In our time getting to know Ibrox, Glasgow, and you, we've felt the pride, history, and passion that set Rangers apart."You have made it clear what this club means to you, and we take the responsibility of leading this club seriously."
The Independent
28 minutes ago
- The Independent
US consortium complete Rangers takeover and promise £20m investment
A US consortium of investors, led by healthcare Andrew Cavenagh and 49ers Enterprises, has completed its takeover of Rangers and immediately pledged to take the club back to the 'top'. The new leadership now owns 51 per cent of Rangers following a number of share purchases and has committed to invest £20m into the club, the vast majority to be spent on players. This funding will come in the form of a new share issue, subject to shareholder approval at a general meeting on June 23. The club is also set to move from being a public limited company to private. Healthcare executive Cavenagh will become chairman, while Paraag Marathe, who is chairman of Leeds and president of 49ers Enterprises, becomes vice-chairman. Rangers say the Scottish Football Association approved the deal late on Thursday night after the club sought consent over dual ownership issues. Sports investment firm 49ers Enterprises owns a majority stake in Leeds. A similar investment into Hibernian involving the Black Knights, the consortium that owns Bournemouth, was subject to SFA requirements that the stake in the Easter Road club did not exceed 30 per cent. The deal will allow Rangers to step up their recruitment of a new manager with outgoing Real Madrid assistant manager Davide Ancelotti the front-runner, but no movement is expected until next week. Cavenagh said: 'We are deeply grateful for the trust placed in us by the Rangers board, shareholders, staff, and supporters. 'This club's history and traditions speak for themselves, but history doesn't win matches. 'We know that the true way to honour the club's heritage will be to drive performance. 'Our focus is simple: elevate performance, deliver results, and bring Rangers back to where it belongs – at the top.' Marathe added: 'At 49ers Enterprises, we have built a track record of sporting and business success, but our driving motivation is our deep connection to the clubs and communities we serve. 'We are excited to join Andrew and our other consortium of investors in a new era for this iconic club, and we are determined to build something that supporters can be proud of for years to come.' Three other United States-based directors, Mark Taber, Andrew Clayton, and Gene Schneur, will join Cavenagh and Marathe as new members of the board. Chief executive Patrick Stewart, outgoing chairman Fraser Thornton, John Halsted and George Taylor will remain on the board while Graeme Park, Julian Wolhardt, and Alastair Johnston are stepping down. Stewart said: 'From my earliest conversations with Paraag and Andrew, I have been excited and confident in the shared vision and what it could mean for the future of Rangers. 'Our focus now is on the hard work ahead, preparing thoroughly for the new season, appointing the right men's head coach, and ensuring we have the structures in place to support success on the pitch.' Thornton added: 'The incoming shareholders bring not only funding but also deep expertise in strategic planning, infrastructure development, and sporting excellence.'
