Dry January is a public health campaign promoting abstinence from alcohol for the month of January, promoting a future where alcohol is a conscious choice, not a default.
After the excesses of the festive season, January brings a chance to turn over a new leaf and detox the body. Dry January is the perfect way to reset your relationship with alcohol. It only takes three weeks to break a habit, so this could be your route to happier, healthier drinking long-term.
Take a look at our top 5 benefits of giving up the booze to help keep you on track.
Last year 79% of people that completed Dry January reported that they had saved money. How much you save obviously depends on how much you drink now, but also factor in saved taxi fares and no more late night stops at the kebab shop and its surprising how quickly things add up. Instead of empty wallets and a fuzzy head try putting the money you would have spent on a night out towards something special; that new pair of shoes, trying a new activity or even putting it towards a holiday suddenly now seems much more valuable than a hangover.
Improve your energy levels
Whilst alcohol is a sedative this doesn’t necessarily mean it will help you sleep. In fact many people find the quality of their sleep is much poorer after drinking. This is because alcohol increases the levels of the stress hormone adrenaline in our body which quickens our heart rate and stimulates our body into alertness. If you add fizzy drinks as your mixers these often contain high levels of sugar and caffeine, making the problem worse. Last year 62% of people reported that their sleep and energy levels had both improved by quitting alcohol. Try swapping the alcohol for water, soda or orange juice and wake up fresh for some morning exercise to boost those energy levels further.
Alcoholic drinks tend to be made from sugars and starches making them high in calories without any nutritious benefit. A pint of beer or small glass of wine is equivalent to consuming a large slice of pizza (150-200 calories). Meanwhile our craving for greasy, fatty foods are likely to increase after alcohol due to the release of a protein in our body called Galanin. To make matters worse alcohol also slows our metabolism making it harder to burn fat. So it’s no surprise that 49% of people reported they lost weight during dry January last year.
Improve your mood
Regular drinking lowers the levels of Serotonin (the happy hormone!) in our brain, making us more susceptible to emotional ups and downs. Alcohol has been strongly linked to anxiety, depression and aggressive behaviour; it’s thought that 50% of violent crime can be attributed to alcohol. Giving up alcohol helps restore the delicate balance of chemicals in our brain, keeping us on an even keel so that we can make clear-headed decisions.
Alcohol is linked to more than 60 medical conditions including liver disease, heart disease, some cancers and depression. Not only this but it strongly contributes to obesity (see above), and can weaken our immune system. This means that we are more susceptible to winter colds and our capacity to heal is reduced. From a fitness point of view it alcohol consumption causes dehydration which will affect our muscle’s ability to be able to perform an activity and will also slow our reaction times, having a negative effect on nearly every sport. If we are injured alcohol will slow our recovery time as our body is using more energy to get rid of alcoholic toxins from the body and has less reserves to absorb important nutrients from our food nor to create the hormones and proteins necessary to build new muscle or repaired damaged tissue.
Feeling tempted? Why not give it a go this January!
It’s 2 years on 19th December since we opened the doors to our new clinic in Chandlers Ford. It’s a common theme of conversations and you hear many people saying it about life, but seriously; “Where has the time gone?!“
In the 2 years since we moved clinic locations, we’ve been able to develop and grow in what we offer local people, expanding to help more people in more ways. As any small business knows, it’s crucial to keep up to date, always strive to learn and develop, never become complacent and offer people the best service possible. Our whole team work incredibly hard not only with you, our patients coming for help, but behind the scenes too.
So, on our 2 year anniversary, we thought we’d take a little look back at the last year and what we’ve been part of.
We started 2018 by asking everyone who used our services for an entire week for their feedback. What you told us was really positive and consistent, and amongst the results friendly, personal, helpful and great at listening were common themes. You can read more about the feedback we recieved here. It’s so important that we get input from the people who use our services – this helps us develop and improve what we offer. It also makes sure that what we are striving to provide and achieves aligns itself with the reality, which it seems to do (reassuring for us!).
For 2018, we decided to focus our fundraising efforts towards a single charity. For personal reasons, we chose The Brain Tumour Charity. We have run a number of events and activities and donated event fees to the charity. This is something we plan to do every year now and we are just in the process of voting for our 2019 charity to support.
The Eastleigh 10k This year, we were delighted to be asked to be the Official Health Partner of the Eastleigh 10k. After an unexpected snow fall in March, the race was finally run in June. Our team worked tirelessly to massage over 150 runners before and after the event. It was such a fantastic experience for all involved and we are delighted to be part of the 2019 event. We have a host of great free events and workshops planned. Take a look here at what’s going on and to book any places.
Eastleigh Borough Council Business Conference In June, goPhysio were invited to be part of the panel at the Eastleigh Borough Council’s green, healthy and prosperous business conference. At the end of the conference, we were delighted to receive an award for the support we provide and our contribution towards helping support a healthy community. Read more about the conference and our award here.
Leadership & Development In December, our Clinical Lead & Physiotherapist, Kim, completed The Chartered Society of Physiotherapists Leadership & Development Programme. This was a fantastic achievement and one which Kim, our team and goPhysio are and will continue to benefit greatly from. Our team get together every week for dedicated training and development, alongside supporting and mentoring each other and we have a great culture of shared learning. Ultimately, this supports each of our team in being the best they can be and offering our patients the best possible care.
There’s been a huge increase in awareness of reducing plastic use and waste this year. We decided to do our little bit and in the immense heat of the summer of 2018, we joined an excellent scheme called Refill. Not only does it help reduce the impact of plastic, but it also encourages hydration – a fab initiative!
Best UK Physical Therapy Blog This year, we were delighted to be recognised as one of the top 10 Physiotherapy blogs to follow in the UK for 2018, in the number 3 spot no less! The Best UK Physical Therapy Blogs are chosen from thousands of UK Physical Therapy blogs on the web using search and social metrics. The blogs are recognised because they are actively working to educate, inspire, and empower their readers with frequent updates and high-quality information, so this is quite an achievement. Read more.
Another recognition we received was being recognised by 3 Best Rated as being in the top 3 best Physiotherapists in Southampton. 3 Best Rated use a 50-Point Inspection which includes local reviews, history, trading standards, ratings, satisfaction, trust, price and general excellence, so we were delighted to feature in their top 3!
Rehabilitation – Our specialist exercise rehabilitation service has really proved popular this year and it’s grown significantly. Exercise and using ‘load’ (weight and resistance) to help with recovery from injury is an absolutely crucial part of what we do – it’s what all the latest research and evidence supports in the best way to ‘treat’ many conditions. But it’s not easy! People often fear pushing their body, especially if they’ve had an injury. They have no idea what exercise they should be doing and wouldn’t even contemplate using weights as part of their recovery! So, that’s where we come in. With a fully supported, customised exercise programme specifically tailored to your condition, goals and lifestyle. As well as using rehab exercises as part of your individual care, we also offer small group rehab sessions, a really cost effective and valuable way to continue your recovery in a small group setting. It’s brilliant having an on site rehab space, fully kitted out with all we need to help you in the best possible way. Read more about our rehabilitation service here.
Young Rehab – We see a lot of growing youngsters and adolescents at goPhysio, often with growth related injuries, aches and pains. Following an accurate diagnosis of the problem, specific exercise programmes are without doubt the most effective way to help most of these young people. With that in mind, we launched our Young Rehab service – based in our Strong Room, this specialist service uses guided, customised and specific exercise programmes to help kids stay active as much as possible, return to sports as quickly as possible and build their physical durability for the long term. It’s just like our rehab service but just for those 16 and under. Read more about Young Rehab here.
Shockwave Therapy – This year we invested in a Shockwave Therapy machine. Shockwave therapy stimulates the body’s natural self-healing process, helping you recover faster. It is particularly effective when used to treat long standing conditions, conditions that continue to re-occur or conditions that have not been successfully managed through traditional treatment methods. Particular conditions it is known to help include tennis or golfers elbow, plantar fasciitis, achilles tendinopathy, rotator cuff tendon issues and hip pain. This was a huge, but very valuable investment, as it can be such an effective treatment and a realistic alternative to steroid injections and even surgery
Pilates Membership Launched – We have just completed an overhaul of our Pilates class payment system. Having run Pilates classes in Chandlers Ford for over 10 years, and with over 20 classes a week, we’ve learnt a lot! Based on feedback from our customers, we wanted to create an easy, hassle free booking and payment system. So, as of January 2019 we have created a Pilates Membership, where members are now guaranteed a space on their chosen class and have an automatic monthly Direct Debit in place to pay for their classes. We still offer the valuable and unique make up class system (plus an extended make up class system for those who’ll be away for extended periods of time). This new system is completely secure and hassle free, making it much easier for you to enjoy and benefit from our specialist Pilates classes. We are also offering PAYG Pilates for those who want flexibility or can’t commit to a regular class.
In July, we were joined by experienced Physiotherapist, Chris. With a special interest in exercise based rehabilitation, Chris is making the most of our onsite facilities in the Strong Room, to incorporate the most up to date treatments into his patient treatment programmes. Chris is also part of our Pilates Instructor team and has even started his own blog, focusing on one of his clinical passions of making strength training less scary!
Will is the newest member of our team. He joins us to provide top quality sports massage and soft tissue therapy, increasing the availability of this service in the evenings and Saturday mornings. In addition to having a level 4 sports massage qualification, Will is just finishing of an MSc in rehabilitation, so is well equipped to support your recovery and injury concerns.
We’ve had a busy year hosting a number of courses for fellow health care professionals. Courses this year have included:
Modern exercise prescription for therapists with Nick Grantham
Running Repairs with Tom Goom
Unravelling Strength & Conditioning for Therapists with Andrew McCauley from ProCare Sport
Paediatric & Adolescent Musculoskeletal disorders – an introduction with Tom Quantrell
We really enjoy hosting these courses. Our team benefits from the excellent course content as part of their CPD, we get to meet lot’s of other fantastic local professionals and also form links with some excellent thought leaders who are sharing their knowledge.
WOW! What a busy year! When you see it all written out, it really does make you stop and think about what we’ve all worked on and achieved.
And most importantlly that doesn’t include the thousands of people we’ve helped over the year. Those in agony we’ve managed to see within hours of their first call, those who’ve been living with pain for years and thought there was no hope, those that thought their event was in jeopardy because of an injury but who we helped get to the finish line!
As we look forward to 2019, we have a whole host of exciting plans on the horizon. But crucial to all of that and at the heart of everything we do is………..
Helping local people live a healthy, active, positive life, pain & injury free.
If you’d like to start 2019 feeling great, looking forward to taking on new challenges and taking care of your body so that you can actually do what you want to do, get in touch. You can drop us an email, book a consultation online or give us a call on 023 8025 3317.
Alongside running (obviously) it’s great for runners to have a good mix of activities as part of their training.
Why? Well, not only does it help prevent injury by mixing up the demands placed upon your body from repetitive activity, it also gives the opportunity to build strength, flexibility and other aspects of fitness that will actually help your running. Exercises like Pilates can be great for helping optimise your movement control but equally important is brining in some specific strength and conditioning work.
Here we’d like to share with you Sports & Rehab Therapist Francesca’s top picks for S&C exercises that are great for runners. All of these can be done with or without weight and progressed as and when appropriate. Strength training should be completed at least once a week along side your running.
Start upright feet hip-width apart holding a pair of dumbbells.
Push your hips back to incline your torso while flexing slightly your knees.
Stop when you feel enough tension in your hamstrings and go back to the starting position.
Keep your back flat and chest out. The dumbbells should remain close to your legs. Elbows are straight at all times.
STARTING POSITION: Place your shins approximately 1 inch (3 cm) behind the bar and your feet hip toshoulder-width apart with your toes pointed slightly outward.
Place your hands slightly wider than shoulder-width apart, grabbing the bar with anoverhand or mixed grip. Keep your back flat with your chest up and out. Keep yourhead in line with your spine,your heels down, and shoulders over the bar.
MOVEMENT:Extend your hips and knees to lift the bar off the floor.
Keep your torso-to-floor angle constant (until the bar meets your knees) andshoulders over bar.
Do not let your hips rise before your shoulders.
As the bar rises just above your knees, push your hips forward to move your kneesunder the bar.
Continue to extend your hips and knees until your body reaches a fully erect torso position.
Begin by standing upright on one leg in front of a chair or stool.
Push your hips backward like you’re going to sit down and bend your knee into asingle leg squat position to lightly touch the chair with your bottom.
Slowly return to the starting position.Keep your knee aligned with your second toe.
If you find this hard then please do as we did in the room start sitting, stand upusing one leg, place second foot to stand and then sit down with both feet on the ground.
Start in crook lying, with legs bent, feet flat on the floor.
Lift one leg off the floor and go up into a shoulder bridge, peeling one vertebrae at a time.
Keeping the leg out straight and the thigh in line with the other thigh, lower yourself onto the ground and lift yourself back up, peeling one vertebrae at a time.
Repeat this with both legs.
If you’d like to add some S&C training to your running routine and aren’t sure where to start, get in touch. We’d be happy to put together a specific programme for you. You can then do this independently or for more support, join one of our small group rehab programmes.
For 2019 we are launching a brand new Pilates Membership system for our classes. A hassle free, simple, monthly Direct Debit payment program for our class attendees. Our current attendees have already signed up for their classes and we are now opening up to new people who’d like to join!
Win 3 months of Pilates Membership (1 class a week) for you & a friend and a 30 minute Pilates 1-2-1 each! (Worth £440).
To celebrate the launch of this new membership, we’re running an exciting Facebook GIVEAWAY!
The winner of the giveaway will win 3 months Pilates Membership (1 class a week) and 2 Pilates Start Up sessions, worth £440!
Head over to our Facebook Page and make sure you ‘Like’ the goPhysio page.
Find the Give Away post and like the post.
Write a comment on the post, saying why you’d like to win and if you’ve got a friend you’d like to share the prize with, tag them in the post.
The closing date is midnight on Wednesday 19th December 2018 and the winner will be randomly drawn on 20th December 2018 from all those who’ve commented on the post.
The promoter is: goPhysio Ltd.
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. It is not open to current goPhysio Pilates Members.
There is no entry fee and no purchase necessary to enter this competition.
By entering this competition, an entrant is indicating his/her agreement to be bound by these terms and conditions.
Route to entry for the competition and details of how to enter are outlined above.
Only one entry will be accepted per person. Multiple entries from the same person will be disqualified.
Closing date for entry will be midnight 19th December 2018. After this date the no further entries to the competition will be permitted.
No responsibility can be accepted for entries not received for whatever reason.
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.
The promoter is not responsible for inaccurate prize details supplied to any entrant by any third party connected with this competition.
The prizes are outlined above.
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.
Winners will be chosen at random from all entries received and verified by Promoter.
The winners will be notified on Social Media 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.
The prize can be collected from goPhysio’s clinic.
The promoter’s decision in respect of all matters to do with the competition will be final and no correspondence will be entered into.
By entering this competition, an entrant is indicating his/her agreement to be bound by these terms and conditions.
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].
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.
This promotion is in no way sponsored, endorsed or administered by, or associated with, Facebook, Twitter or any other Social Network. 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.
goPhysio also reserves the right to cancel the competition if circumstances arise outside of its control.
Prize details: The prize will include 3 months of Pilates membership (1 class a week) for 2 people. The classes are subject to availability. The same class must be attended every week in line with our Pilates Membership. Classes must start in January 2019 and run for 3 consecutive months until March 2019. The individual Strat Up sessions must be attended before starting the Pilates classes.
For the past 10 months, Physiotherapist Kim, has been taking part on The Chartered Society of Physiotherapists Leadership and Development program. Having just taken on the role as Clinical Lead at goPhysio when the program was encouraging applications last year, it came at a perfect time for Kim and we were all delighted (no more so than Kim!) when she successfully gained a place.
So, this week, as Kim’s mentor, I was delighted to join Kim and the rest of the South Central cohort at the CSP Headquarters in London, as they shared their their stories and reflections of their leadership journey.
It was a truly powerful and inspiring day, and I wanted to share my reflections.
Throughout the day, the messages and leadership journeys that the participants experienced, followed some common themes:
Trust, it builds slowly but can disappear in an instant. It is such a crucial part of successful leadership and relationships but has to be earned, developed and nurtured. It takes investment.
Honesty and integrity are values that will be inherent in successful leaders and developing positive relationships. They both feature in the Values We Live By here at goPhysio, and the importance of this was certainly re-enforced.
Listening has to feature in leadership success. Being consciously aware of others, their communication style, their own thought process, frame of reference and plethora of other factor that make up communication is so important and actively listening is something so simple that is often overlooked. People often just want to be listened to!
What struck me is how these principles are translated into how we care for our patients. After all, when patients see a physiotherapist, their role is to lead them on their journey of recovery – it was fascinating to draw these parallels.
Sitting there as an observer, I was in awe of:
How diverse and talented the physiotherapy profession is. We heard from Physio’s from such a wide variety of sectors, at different times in their careers and each plays such a huge part on positively impacting peoples lives.
How powerful shared learning and peer support is.
That the potential cumulative impact from all the participants could be immense in helping develop, improve and shape the future of physiotherapy.
The day closed with a motivating address from the CSP’s CEO, Karen Middleton. Karen shared some key messages:
Leaders need to be resilient. She acknowledged that everyone lives an extremely busy life and to be a successful leader in this climate, resilience is essential.
Be kind to yourself. Self care; taking time to look after yourself and not being so hard on yourself, forms a key part of being resilient. These are key messages that we could all take heed of, whether involved in leadership or not! So making time for YOU can help you become a better leader. However, do not feel guilty about taking care of yourself!
Tenacity is crucial. Having the strength and conviction to keep going, try something a different way, make changes and have the ability to bounce back, even if things don’t go as planned, all form the tenacity needed to be a good leader.
Hope isn’t a strategy. Hope is great, but you can’t hope things will change or improve – you need to drive this. I sat there thinking the same about the people we see who have an injury. Many people hope for so long that their pain or injury will just get better and eventually they realise it hasn’t, so they seek our help. Physiotherapy is a strategy! With our knowledge, skills and experience we give people a plan of action to achieve their goal.
The aim of the CSP’s LDP was to create strong leaders throughout the profession, where the new skills and experience will filter through and create a climate for others to thrive and develop. Physiotherapy as a profession has so much to offer. With our ageing population, ageing workforce and the importance of physical activity and exercise never having been so recognised, we are expertly placed to support and change people’s lives. We can have such an impact, and to harness the power we have, we need great leaders to drive it forwards.
I left feeling overwhelmingly positive about the future of physiotherapy as a profession, filled with confidence with Karen as a leader. Physiotherapy really does matter and it really can transform lives.
At goPhysio, we are so proud of Kim and the leadership journey she has been on. We are very excited about the future and sharing her learning within our team and beyond. We would like to join Kim in thanking the CSP, Connect Oxford and The CSP Charitable Trust for this opportunity.
One of the key element of Pilates is ‘setting your centre’. In every day speak that means getting all your deep abdominal & pelvic muscles working together in harmony! This action forms the basis of many Pilates exercises. It sounds easy but can take some practice to get it right!
Start by lying on your back in a rest position and finding a neutral spine position.
Finding neutral spine position
Place your thumbs in your belly button, your fingertips on the pubic bone and flatten the heels of your hands onto the bony pelvic bones to form a diamond shape – the pelvic diamond.
Tilt the pelvic diamond away from you to exaggerate the arch in your lower back.
Tilt the pelvic diamond towards you to flatten your back.
Repeat these gentle tilting movement a few more times.
Now position the pelvic diamond in the middle of these two positions – this is your neutral spine position.
Setting your centre with abdominals muscles
Feel your deep abdominal corset by placing your fingertips on your bony pelvic bones and then sliding your fingertips in and down 4cm.
Now imagine your deep abdominal muscles forming a natural corset, criss-crossing the torso in layers. There are 10 notches in this corset, below the belly button, just like a belt. Breathe in to prepare, breathe out all the way and before the next breath in slowly and gently draw in the muscular corset from below the belly button onto the third notch.
You should feel the muscles under your fingertips subtly draw away.
Hold your centre and keep breathing normally. Less is better – the contraction is very gentle so don’t over do it.
Setting your centre with pelvic floor muscles
Gently draw your pelvic floor muscles in and up to hold your bladder from emptying.
Now breathe normally and try to keep that engagement in your pelvic floor muscles.
Now place your fingertips onto your deep abdominal muscles. You may also feel the muscles under your fingertips gently draw away – this is normal!
You should practice both the abdominal and pelvic floor elements and combining them.
Once you’ve mastered it laying down, you can also practice it standing up or sitting.
Pilates is an effective, mainly mat based, body-conditioning routine designed to increase physical endurance, flexibility, posture, co-ordination, and core strength. It involves focused, controlled movements that can be modified to create different levels of difficulty.
Pilates was developed by a German, Joseph Pilates, in the early 1900’s as a form of exercise for soldiers recovering from injuries in WW1. He then adapted it for use by gymnasts and dancers. This form of Pilates is known as ‘traditional’. There are a host of other types of Pilates too, including Reformer Pilates, which utilises equipment and resistance techniques.
At goPhysio, we teach the APPI method, which is a form of clinical Pilates. The APPI Method is a research based, clinical application of improving the way a person moves and functions in their everyday life. The traditional Pilates exercises have been broken down into clearly defined levels to ensure a standard, gradual progression towards normal, functional movement. This also helps to build a strong foundation to build and progress your core strength on. The core cylinder, the focus of all Pilates movements, consists of the four abdominal groups (external oblique, internal oblique, rectus abdominis, transversus abdominis), the three lower back groups (psoas major, quadratus lumborum, spinalis) as well as the muscles of the buttocks, hips and pelvis.
The ‘core’ plays a key part for any sport – in running, the main purpose is to stabilise and support the spine and trunk, providing a strong centre for the transfer of forces. It helps to make the dynamic leg movements as efficient as possible. Strong core muscles also help to maintain good posture to maximise performance and minimise injury. Reduced core stability can cause excess movement in the trunk, through over rotation. This can lead to a poor running form, which in turn leads to increased fatigue and reduced performance potential. This is due to energy being wasted in the form of excess movement and poor control.
Pilates also has many other benefits for runners
Helps to identify any weaknesses that inhibit your running technique. It will provide you with muscular cues to help you fire and strengthen muscles that help you maintain a better running posture, which in turn will reduce the risk of injury and overuse.
A strong, balanced body helps you maintain proper form as you fatigue. Pilates helps you loosen your hips, legs and back, all helping you keep a fluid, long stride.
Pilates can decrease your recovery time after injury or a strenuous workout by increasing joint mobility, improving flexibility and body awareness.
Pilates breathing encourages you to use the diaphragm and control your inhalation/exhalations to assist with movement – this translates into better control during running.
Pilates helps to improve hip, pelvic and lumbar spine mobility & flexibility, through the movements and stretches.
We run over 20 classes a week at the clinic and even though they are aren’t targeted specifically at runners, it would be a great addition to your training regime to help with core strength, balance and improved mobility & flexibility.
To find out more about the classes or get started with Pilates, please call us on 023 8025 3317.