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How To Start Running

Posted on 28th December 2017 by

So, you’ve read about the benefits of running, you’ve got some trainers, where do you start?

It’s the time of year when many people turn their attention to taking up a new activity or setting a new fitness goal, and running is a common one!

Here’s some top tips from our Sports Therapist, Tom.

If you’ve never run before, don’t let fear of the unknown stop you. Make it easy by following these few steps.

  1. Only start running once you have spent at least two weeks (or are already comfortable exercising regularly) walking or doing another form of exercise for about 30 minutes a day, 5 days a week. This will help increase your overall activity in preparation for running.
  2. Begin with walk:runs. By adding short bouts of running in to your regular walks you’ll feel stronger, run further and help stop injuries developing. There are lot’s of apps and programmes out there to guide you on this. Eastleigh Borough Council’s SportsWorks are also starting a Couch to 5k programme as part of their ‘New Year, New You’ initiative. It starts on 7th January 2018 – find more information here.
  3. A good starting point is adding one minute of running for every four minutes of walking, gradually increasing your running time until you are running for twice the amount of time that you spend walking.
  4. Buy a decent pair of running shoes and replace them every 300-500 miles. Worn out shoes are one of the leading causes of injuries amongst runners. Visit a specialist retailer who can analyse your running technique such as Up & Running, Alton Sports or Alexandra Sports.
  5. Set yourself a goal – time or distance, or an event such as a Parkrun.

If you need any help or support or want to sort out a longstanding or niggling injury before embarking on running, get in touch. Our team are here to help and support you on your running journey, every step of the way.


 


1 Year in Your New Chandlers Ford Clinic

Posted on 19th December 2017 by

Today we celebrate 1 year in your new clinic space in Chandlers Ford!

Here’s what our team has to say about what they love about working in this new space! (Sometimes it’s the little things that have the most meaning too.)

Here’s what our first year in the new clinic has looked like!

goPhysio – Helping local people live a healthy, active, positive life, pain and injury free. A health and wellbeing clinic providing physiotherapy, sports therapy, sports massage, clinical Pilates and rehabilitation in the heart of Chandlers Ford.


Top Festive Tips From Our Team

Posted on 12th December 2017 by

We’ve got our team together and are sharing our top tips for you this festive season. To help keep you healthy and happy in the build up to Christmas.

Sports Massage Therapist, Cameron, kicks off with a little joke (we’ll let you watch that to find out what it is!!)

Fiona – a Physio by training, Fiona now focuses her time co-ordinating ‘behind the scenes’ at goPhysio. Fiona’s top tip is to try not to be tempted to do all your Christmas shopping online. Getting out into towns or Christmas markets can help build some great activity into your day, you’d be amazed at the number of steps you can clock up. Carrying bags, loading parcels in and out of the car and house are all fantastic strength building activities too!

Physio Hugo, reminds us to think about your core when you’re lifting (especially those supersize bars of Toblerone!). Sometimes over Christmas we have to lift heavy or awkward items that our body isn’t used to doing (Christmas trees or big gifts), so activating those tummy muscles can help support your back a little when doing these sorts of activities.

Sports Therapist, Francesca, advises us to stay hydrated (with water!) – something many people overlook. Lot’s of sips throughout the day is the best way. Our team like these bottles from Hydratem8 that remind you to drink plenty and regularly (a great Christmas gift too).

Physio Kim has a great tip, that whilst you’re standing around over the festive period, be it in queues, cooking, washing up, at carol services……..try some balance exercises. Simply standing on one leg is a great way to build up your balance and make use of standing time. You could also do simple heel raises (going up onto you’re tip toes) on both or one leg, to strengthen your calf muscles, or little knee bend squats to work your leg muscles.

Our Clinical Director, Paul, advises you to put yourself first. We can be so busy at this time of year that we overlook our own needs. As Paul says, we get so many panicked phone calls at the last minute with people wanting help with pain or an injury urgently. If you have an ongoing niggle or injury and want to get it sorted before Christmas, then give us a call. Equally, many people find themselves with extra time off over the Christmas period, so this is an excellent opportunity to invest in yourself and see one of our Physio’s, Sports Therapists or Massage Practitioners to see how they might be able to help you.

Physio Roz advises to make sure you don’t skip your sleep! Sleep is so important to health and wellbeing. The festive season often brings with it much socialising and late nights, so if you’ve got a night in, make the most of it and recharge your batteries by getting an early night!

And finally, Sports Therapist Tom recommends that if you’re sitting for extended, lengthy periods of time – be it in the car travelling to see people or lounging on the sofa, look after your posture. You can use a cushion, towel or specialist lumbar roll to provide some extra support in your lower back if you need it. Even better still, try not to stay in one position for too long, change position regularly, get up and move about and get out in the crisp winter air for a walk.

All of us at goPhysio wish you a very happy and healthy Christmas. If you need our help over this time, we’ll be open apart from the bank holidays or you can make a booking online here.

goPhysio Christmas opening hours 2017

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1 Year In Our New Home – Celebratory Offers!

Posted on 11th December 2017 by

Celebrating 1 year at goPhysio Chandlers Ford

On the 19th December, it’ll be a year since we opened the doors to our new Physiotherapy, Health & Wellbeing Clinic in Chandlers Ford. What a year it’s been!

We dreamed for so long of having a space designed around our years of experience, knowing exactly what we needed to support people to recover from and prevent pains and injuries, helping people live a healthy, active, positive life, pain and injury free. The clinic has certainly provided this space and some.

To celebrate this milestone, we have a special raffle giveaway, with a chance to win some great prizes!

You have 2 ways to enter into our raffle with the chance to WIN one of the following Vouchers:

  • Three x 1 hour sports massages worth £165!
  • An initial Sports Therapy assessment and 1 follow up session worth £116!
  • A small group Pilates session for you and up to 3 friends worth £100!
  • An Initial Physiotherapy injury assessment worth £68!
  • A place in our new foam roller workshop worth £25!

First Way – If you’re on Facebook, all YOU need to do is:
1. LIKE our goPhysio Facebook page
2. LIKE the giveaway post
3. SHARE the giveaway post
4. COMMENT on the post – telling us why you’d love one of these vouchers  or tag someone you think does!

You’ll need to do all 4 things to be entered into our raffle.

Alternative Way – If you’re not on Facebook, you can also enter by leaving us a Google Review here. Just click on ‘Write a Review‘ on the right box, towards the bottom of the box, and leave us a review about your experiences at goPhysio. All reviews submitted by midnight on 18th December will be entered into the raffle.

5 LUCKY winners will be drawn on our 1 year anniversary, Tuesday 19th December and announced over on Facebook! The winners will need to come into the clinic to collect their voucher.

GOOD LUCK!


T&Cs

  1. The promoter is: goPhysio Ltd.
  2. The competition is open to residents of the United Kingdom aged 18 years or over except employees of goPhysio and their close relatives and anyone otherwise connected with the organisation or judging of the competition.
  3. There is no entry fee and no purchase necessary to enter this competition.
  4. By entering this competition, an entrant is indicating his/her agreement to be bound by these terms and conditions.
  5. Route to entry for the competition and details of how to enter are outlined above.
  6. Only one entry will be accepted per person. Multiple entries from the same person will be disqualified.
  7. Closing date for entry will be 18th December 2017. After this date the no further entries to the competition will be permitted.
  8. No responsibility can be accepted for entries not received for whatever reason.
  9. The promoter reserves the right to cancel or amend the competition and these terms and conditions without notice in the event of a catastrophe, war, civil or military disturbance, act of God or any actual or anticipated breach of any applicable law or regulation or any other event outside of the promoter’s control. Any changes to the competition will be notified to entrants as soon as possible by the promoter.
  10. The promoter is not responsible for inaccurate prize details supplied to any entrant by any third party connected with this competition.
  11. The prizes are outlined above.
  12. The prize is as stated and no cash or other alternatives will be offered. The prizes are not transferable. Prizes are subject to availability and we reserve the right to substitute any prize with another of equivalent value without giving notice.
  13. Winners will be chosen at random from all entries received and verified by Promoter.
  14. The winners will be notified on Facebook and/or letter within 28 days of the closing date. If the winner cannot be contacted or do not claim the prize within 14 days of notification, we reserve the right to withdraw the prize from the winner and pick a replacement winner.
  15. The prize can be collected from goPhysio’s clinic.
  16. The promoter’s decision in respect of all matters to do with the competition will be final and no correspondence will be entered into.
  17. By entering this competition, an entrant is indicating his/her agreement to be bound by these terms and conditions.
  18. The competition and these terms and conditions will be governed by [English] law and any disputes will be subject to the exclusive jurisdiction of the courts of [England].
  19. The winner agrees to the use of his/her name and image in any publicity material, as well as their entry. Any personal data relating to the winner or any other entrants will be used solely in accordance with current [UK] data protection legislation and will not be disclosed to a third party without the entrant’s prior consent.
  20. This promotion is in no way sponsored, endorsed or administered by, or associated with, Facebook, Twitter or any other Social Network.
  21. goPhysio shall have the right, at its sole discretion and at any time, to change or modify these terms and conditions, such change shall be effective immediately upon posting to this webpage.
  22. goPhysio also reserves the right to cancel the competition if circumstances arise outside of its control.

 

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Christmas Shopping Survival Guide!

Posted on 9th December 2017 by

Fiona’s top tip this Christmas is to try and get out and do some Christmas shopping rather than be tempted to do to do it all online. Christmas shopping Christmas shopping survival guide can be a great way of getting some activity into your week, but it can also be quite physically demanding. This weekend is surely set to be a busy one for Christmas shopping, so here’s a few pointers to help you get the most of it!

Take a back pack – this is a great way of carrying shopping without straining your neck, shoulders and arms. It spreads the loads easily and keeps your hands free for extras! Particularly now we are ditching the plastic bags and taking our own bags shopping, a back back is a great choice!

Wear good footwear – you can really rack up the steps when you’re out shopping, plus you’ll potentially have lots of standing round in queues and carrying extra weight. Wear something comfortable and supportive, that is cushioned for some shock absorbency. Also, given the icy weather we’ve woken up to, something non-slip is a great idea.

Break up your day – takes lots of breaks to give yourself a bit of a rest. Take a few minutes to have a seat, check off your shopping list and plan the rest of your day. A great excuse for a lovely coffee too!

Do it in small chunks – if you can, plan a few smaller shopping trips rather than one huge spree. Breaking it up will take less of a toll on your physically (and mentally!). It’s also nice variety to go to different towns or shopping centres.

Keep well hydrated – particularly important if you’re in and out of warm shops, inside and outside. Carry a bottle of water with you and sip it regularly throughout the day, as well as making regular refreshment stops to recharge.

Spread the load across smaller bags – in addition  to a backpack, take a few smaller bags so that you can carry your shopping evenly. Try and think symmetry so you carry even loads on each side.

Go with someone to share the load – this is really helpful to share carrying the bags and also a nice social way to shop!

Order bigger, bulkier items online – if you’ve seen something big in store, think about ordering it online so you don’t have to struggle with carrying it. Some shops also offer a collection service too, so you can pick it up after you have finished your shopping.

Happy shopping! 

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