In addition to being encouraged to exercise or move more, increasing our fluid intake is another simple way we are encouraged to help improve our health and wellbeing.
I recently came across these water bottles from HydrateM8. These bottles have graduated timings printed on them which allows users to monitor their water intake on a daily basis ensuring gradual and consistent levels of hydration. Recognising that there was no way I was drinking enough throughout the day, I invested in one.
I’m a sucker for targets and goals, (I’ve worn an activity tracker for years and love being measured!), so this water bottle has been great for me! I think I’ve gone from drinking about 500ml to 2 litres + a day!
The added bonus of increasing fluid intake throughout the day, is the resultant increase in trips to the loo. Subsequently, this means I’m getting up from my desk and moving more throughout the day! Win, win!
I have no choice but to take the stairs to the ladies, but if you have a choice or stairs or lift, or could walk to a toilet a little further away from your nearest one, this is another way to increase your activity. It may sound insignificant, but you’d be amazed how these little bursts of activity can add up over time!
Continuing our series of ‘Active Working’ blogs this week in the lead up to ‘On Your Feet Britain‘, our tip today is
Wear comfy clothes and footwear
Research has shown that wearing comfortable clothes can actually help increase activity in the workplace. A stiff suit or high heels doesn’t encourage you to take the stairs or go for a walk at lunchtime!
Depending on your working environment or policy, a uniform or smart clothes may be essential. If so, it’s worth considering taking a change of shoes to encourage you to go for a walk at lunchtime or it may be possible to choose fabrics that are more comfortable, roomy, breathable or have some stretch in them. Think about investing in some great flats or funky chunky heels as a compromise.
Many offices now have a ‘dress down’ Friday – this is a great opportunity to get a bit more activity in the day, when you’re feeling more comfortable in what you’re wearing.
Every day this week, in the lead up to On Your Feet Britain, we will be sharing some top tips for you to try in your workplace.
Why sit less and move more?
There is a growing body of scientific evidence that suggests excessive and prolonged sitting (irrespective of your level of physical activity) can lead to increased risks of:
So, today, here’s some simple exercises you can get up and do at your desk to break up your sitting time and re-energise your body! Don’t worry about your colleagues questioning what you’re doing, get them to join in too!
You could even download the exercises as a screensaver at work here!
Whatever your running challenge, whether you’ve run a full 26.2 miles at The London Marathon, ABP Southampton Marathon, the 13.1 miles ABP Half or taken part in a 10k or 5k run, these events can take their toll on your body and mind.
What you do post race plays an important part in your recovery, just like your training and race preparation.
Here’s our top tips to maximise your recovery
Keep hydrated, drink plenty of fluids following the race and in the days after.
Take a bath in Epsom salts and alternate this with a contrasting cool bath or shower to really stimulate circulation.
Make sure you keep moving. However tempting it is to just collapse in an exhausted heap and have a few relaxing days, if you can keep your body lightly active it will help your recovery. Doing some gentle alternative exercise such as swimming or yoga can really help in the week or so after an event. It can take about 2 weeks post marathon for your muscles to return to full strength, so ease back into running gradually.
Increase your protein intake following the event to aid the recovery process.
Invest in a post eventsports massage. This will help ease any muscle stiffness and soreness, and improve recovery rate. The best timing for a light massage is 1 to 3 days post event, or 3 to 5 days post event for a deeper tissue massage. You can also use a foam roller, massage stick or massage ball to ease up and loosen out tight areas.
Following on from his work in professional football, Jack moved to the south of England in April 2017 to join the team at goPhysio.
Since graduating from Cardiff University with a degree in Physiotherapy, Jack has placed a huge emphasis on the prevention of injury and re-injury, using sound medical, sports science and strength & conditioning principles that are specific to the individual.
In doing so, he has helped to rehabilitate an array of musculoskeletal conditions in a variety of settings.
Jack likes to practise what he preaches by throwing weights around a gym and playing a number of sports.
People are often very familiar with yoga and what it may entail but aren’t so sure about Pilates. A question we often get asked is
“What’s the difference between yoga & Pilates?”
Pilates was developed by Joseph Pilates back in the early 1900’s. It started as a series of physical exercises based on the concept of an integrated, comprehensive system, which he called ‘Controlology’.
Pilates encourages the use of the mind to control muscles, focusing attention on the core postural muscles that help keep the body balanced and provide support for the spine. In particular, Pilates exercises teach awareness of breathing and alignment of the spine, and strengthen the deep torso and abdominal muscles.
There are many different types of Pilates, the most popular being mat based classes or those using equipment such as Reformers or Cadillacs.
Pilates focuses on:
People who regularly practice Pilates find that it is a great way to manage and ease many common conditions such as back pain. It is regularly incorporated into training programmes of top athletes as a way of preventing injuries and optimising physical wellbeing.
The development of yoga can be traced back over 5000 years. Yoga cultivates physical, emotional, mental and social health and wellbeing. The practice of yoga includes postures and movement, breath awareness and breathing exercises, relaxation and concentration, and meditation.
There are many different styles of yoga. Familiar ones include Hatha, Bikram, Anusara, Viniyoga or Ashtanga. The styles vary on the intensity, amount of relaxation incorporated into the practice, the flow and philosophy.
Yoga focuses on:
Broad muscle groups
Relaxation and spirituality
People can benefit from both yoga and Pilates, you don’t have to choose! The most important thing is to try different classes and do something you enjoy, that supports your lifestyle and goals. Both Pilates and yoga can complement each other well.
All Pilates bookings are done directly at the clinic either in person or over the phone. These classes are run as 8 week courses, £100 per course.
The most common cause is repetitive ‘micro’ trauma to the tendon or overuse. The repetitive strain can result in a chronic Achilles tendinopathy, where there is a gradual breakdown of the tissue of the tendon. You might have heard it as tendinitis previously. It can either affect the middle portion of the tendon or the point where the tendon inserts into the heel bone.
What might Achilles Tendinopathy feel like?
Mild to moderate pain and stiffness around the back of the heel in a grade 1 or 2 strain. The more severe the strain, the more severe the symptoms would tend to be.
Swelling or a small lump on the Achilles tendon in a grade 1 or 2 strain.
Tightness into the calf muscles.
A complete rupture (grade 3) is often characterised by a ‘pop’ with immediate pain and an inability to bear weight through your foot.
How do the symptoms of Achilles Tendinopathy progress?
A mild Achilles tendinopathy can resolve itself with relative rest and POLICE pretty quickly.
A more moderate strain or mild strain that lasts more than a few weeks, usually needs some input to fully resolve.
If left untreated, Achilles tendinopathies can develop into a chronic problem leading to permanent changes to the structure of the tendon, with scar tissue forming. In non-traumatic cases, if you don’t do something to address the cause, it is unlikely resolve.
A grade 3 complete rupture will require surgery or conservative management in the form of immobilisation in a special boot or cast.
How is Achilles Tendinopathy diagnosed?
A Physiotherapist will be able to diagnose an Achilles tendinopathy from a thorough assessment. This will include taking a detailed history to identify the potential cause of the problem, analysing muscle strength and length, looking at your foot biomechanics, looking at your kinetic chain (so this is the link between your foot, knee & pelvis to see how they work together), linking this into your activity levels and sports.
Occasionally, you may be referred for an ultrasound scan if the Physio is concerned about a possible tear or rupture to the tendon. This is normally quite obvious when it happens but we’ve certainly had a few through the clinic over the years that we’ve diagnosed with a complete rupture and sent straight to A&E.
What is the best treatment for Achilles Tendinopathy (Grade 1 & 2)
Addressing the cause in non-traumatic cases is key. Your Physiotherapist will be able to help you with this once they’ve identified the root of the issue.
Physiotherapy – this will help reduce scar tissue formation and improve the rate of healing. It may consist of manual soft tissue work, electrotherapy, taping and specific exercises.
Selective rest – avoid any high impact activities and take a break from any aggravating sports or activities to allow the injury to recover.
Ice – helps to manage the pain and swelling
Painkillers – allows you to keep moving and do all your Physio exercises!
Orthotics – if foot biomechanics are contributing to your Achilles problems, a GaitScan to identify any issues and a pair of orthotics will address this to stop the problem reoccurring.
Prognosis for Achilles Tendinopathy
With early and appropriate treatment, Achilles Tendinopathy issues tend to resolve within 8-16 weeks.
Chronic problems may take up to 6 months to resolve.
Products that may help Achilles Tendinopathy
Can Achilles Tendinopathy be prevented?
Maintaining general health and fitness, maintaining muscle strength and flexibility throughout your whole body, can be a good way of preventing injuries such as tendinopathies. Paying special attention to your training regime and programme if you take art in regular sports such as running, is really important. Too much, too soon, too far, too often, can all increase the risk of a tendon problem. Allow your body time to adjust to the demands you place upon it.
If you do start to feel a niggle, don’t ignore it. The longer you leave problems like this without addressing the cause, the more severe they can become.
Think about your footwear too, wearing good quality, supportive footwear at all times can help prevent Achilles tendinopathy.
We are looking for an experienced receptionist and administrator to work at our private physiotherapy clinic in Chandlers Ford.
Key Responsibilities include:
Greeting all visitors in the clinic
Making and changing bookings in person and on the phone
Assisting the clinicians to help run their diary efficiently
Taking payments and assisting with invoicing and accounts management
Patient related administration such as letters, emails and database management
Assisting with marketing
Skills, Experience and Qualifications required:
Customer service experience essential
Experience in the health care sector an advantage
Confident with Microsoft Office and learning new IT skills (we use a computerised practice management system)
Friendly and caring attitude
goPhysio is a well established, family business in Chandlers Ford. We help local people live a healthy, active, positive life, pain and injury free by offering expert physiotherapy at our private clinic. In addition to physio, we also offer a range of supportive services such as Pilates, chiropody, sports massage and custom orthotics.
We have a great small team, and offer a friendly and supportive working environment. We have high expectations of our team and are looking for someone who is dedicated, hard working with a friendly and caring attitude, that help’s make our customers feel truly welcome.
This is a part time position, 9.5 hours/week initially. The hours will be Fridays 1pm – 6pm and Saturdays 8am – 12.30pm.
In addition to the regular 9.5 hours/week, as an essential part of the job you will also be required to cover reception staff holidays up to 20 hours a week on an ad hoc basis, covering 4-6 weeks/year when the other receptionist is on annual leave. This will include evening work to 8pm. You will also be required to cover additional reception hours at short notice on occasions, so some flexibility and willingness to work overtime is essential.
How to Apply
The interview process will be in 2 stages. The first stage will be a group interview taking place on Saturday 6th May at 10.30am. If you are shortlisted, you will be invited back for an individual interview on Friday 12th May at 12.30pm. So, please make sure you will be available for both these dates if selected.
We hope you are able to take some precious time off over the long Easter weekend and enjoy some glorious, spring weather (fingers crossed!).
The clinic will close at 8pm on Thursday 13th April and re-opens at 8am on Tuesday 18th April. Whilst we’re closed you can still book an appointment easily online by visiting our website or leave us a message on our answerphone. Happy Easter!
Francesca graduated from The University of Worcester with a BSc degree in Sports Therapy in 2013. Francesca spent her career to date working with sports teams, including the GB Bobsleigh team, and within private clinics.
She enjoys treating musculoskeletal conditions and helping her clients get back to their optimum level of function through utilising her skills in sports massage, soft tissue work, dry needling and exercise rehabilitation. She is a member of The Society of Sports Therapists.
Outside of work Francesca enjoys keeping fit, baking cakes and is often found on the side line of rugby pitch supporting her partner.
Francesca is a great addition to our team, bringing with her a new skill set and experience that will really complement what we already offer. Francesca will be heading up our new rehabilitation service, which we’ll be launching very soon.