For the well deserved participants in the Eastleigh 10K, you should have received our exclusive offers in your race pack.
Until 30th April, you can take advantage of any of these offers:
Free 1-2-1 Pilates. Pilates is a fantastic addition to your running training. It helps develop strength, balance and movement control so that you can run more efficiently, preventing injuries. We run over 20 specialist Pilates classes a week. Why not come along for a free 1-2-1 with one of our Clinical Instructors to find out if Pilates could help you. Read more.
Free Shockwave assessment. If you’re struggling with a stubborn, long standing injury such as achilles problems or plantar fasciitis, Shockwave Therapy could be the solution. Book a free assessment to find out. Read more.
Free computerised foot analysis. Recurrent injuries or daily aches and pains can often be caused by your foot position. Come along and find out if your feet are causing any issues for you. Read more.
15% Off Sports Massage. Helping ease post run soreness, and daily stresses, aches and pains, a sports massage is a great way to invest in your wellbeing. You can claim 15% off as many times as you like before 30th April! Read more.
To book any of these special race pack offers, just give our team a call on 023 8025 3317 and quote EASTLEIGH10K.
Take a ‘Selfie’ alongside the goPhysio logo anywhere at the event – this could include whilst you’re having a massage, talking to one of our team or alongside our logo anywhere you might find it!
Post your selfie on either Twitter, Facebook or Instagram and make sure you use the hashtag #GOPHYSIO by the end of race day (midnight 24.03.19)
2 winners from across all 3 social media channels will be picked at random to win this fab prize package, which includes a 1 hour sports massage, a place on one of our foam roller workshops and a place in one of our strength & conditioning for runners workshops.
Winners will be notified via social media on Monday 25th March 2019.
All selfies much be posted on social media by midnight on 24.03.19
All selfies must include the hashtag #GOPHYSIO within the accompanying text
All selfies must clearly show the goPhysio logo
All prizes are subject to availability
The 3 social media channels that are included in this competition are Twitter, Facebook and Instagram
Prizes can not be exchanged for cash
We reserve the right to exclude any person from participating in the competition on reasonable grounds
We reserve the right to end the competition or to amend these terms and conditions at any time without prior notice
It was very refreshing to finally see some positive, mainstream media coverage about back pain on ITV last night.
For so long now, there has been much scaremongering, misinformation and fear surrounding the best way to manage back pain and unfortunately this has become ingrained in people’s minds. Professionals like ourselves, who see people with back pain day in day out, have been battling to dispel the myths surrounding back pain for so long. So, maybe the message is finally getting through!
So, what were the key messages that the programme promoted?
Surgery is often not the answer. For the vast majority of people it’s about rehab getting active and getting fit. Less than 1% of people with back pain might be considered for surgery.
1 in 5 people who have an X-ray or scan for back pain do so unnecessarily. Having a scan when you don’t need it may actually make things worse, as normal signs of ageing can be misinterpreted. An MRI scan is not always needed to find out what’s going on, it’s not a picture of pain, it’s a picture of normal ageing changes.
It’s not easy to uncover what causes back pain.
There isn’t a quick fix solution.
Painkillers and rest are no longer recommended treatments for back pain.
Our progressive lack of movement and activity are a key factor in our back pain epidemic.
Spines LOVE movement!
We need to incorporate movement throughout the day into our lives, NOT just in intensive bursts of exercise like going to the gym, for a run or an exercise class.
The back is a strong and robust structure, we need to trust it and not be afraid of pain.
Sedentary lifestyles must be tackled in childhood to create her;thy lifelong habits and help prevent back pain. Keeping fit and healthy at an early age might be a way of future proofing our backs.
Some Back Pain Facts:
There are almost 10 million people in the UK suffering with lower back pain
It’s one of there most common reasons for days taken off work
Back pain accounts for over 30 million lost working days a year
Back pain affects up to 80% of us
You can watch ITV’s Tonight – Back Pain: Britain’s Unseen Crisis here until the end of March 2019.
The abdominal (or tummy muscles) play a key feature in Pilates. ‘Setting the core‘ is often a starting point for many exercises.
The great thing about Pilates based abdominal exercises are that the movements are slow, considered and controlled. They very much focus on ‘quality’ movement, making sure you’re aware of your lower back, which, if you’ve ever experienced low back pain, is really important.
These 5 exercises that focus on your tummy area can help ease and prevent aches and pains around the back, hips and pelvis,
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged.
Float your legs one at a time into the tabletop position (hips and knees bent to 90 degrees).
Hold this double tabletop position, so both of your legs are bent up.
Lower your left leg and tap the tips of your toes on the mat and then float the leg back up into the tabletop position.
Lower your right leg and tap the tips of your toes on the mat and then float this leg back into tabletop.
Repeat alternating legs.
#2 Hip Twist
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged.
Float your leg up into tabletop.
Keeping your leg in tabletop, glide this leg outwards from your hip joint.
Draw this leg back in again until your knee is directly above your hip.
Repeat on alternate legs.
#3 Abdominal Prep
Start in the Pilates rest position with your hands interconnected and placed behind the top of the neck to support the head. Elbows slightly lifted away from the floor, shoulders drawn down and in.
Slide your ribcage downwards towards your waist to lift your head, neck and shoulders off the mat whilst maintaining the neutral spine position.
Hold and then lower to the mat.
#4 Half Roll Back
Sit on the mat with your legs in front, hip-distance apart. Bend your hips and knees a little.
Roll off the back of your sitting bones and round your spine into a deep C-shaped curve from the crown of the head to the tailbone. Arms long, reaching forwards parallel to the floor.
Scoop your tailbone upwards towards the ceiling and roll further back-wards off your sitting bones to round your pelvis and lower towards the mat behind you.
Roll your body forwards to the starting position, moving from your pelvis.
#5 Criss Cross
Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged.
Float both legs one at a time into the tabletop position. Fold your hands one on another and place them at the base of your head for support. Lift your elbows into your peripheral vision. Then scoop your upper body into the abdo. prep. position.
Reach your right leg forwards and upwards on a diagonal. Simultaneously, reach your right shoulder blade diagonally across towards your left hip, keeping the upper body lifted. Allow your head and neck to follow the diagonal movement of your upper body.
Alternate legs and rotate your upper body to the right, reaching your left shoulder blade towards your right hip. Keep the upper body lifted throughout.
Repeat alternating legs with rotation of your upper body. Keep your upper body lifted.
Although at first glance these exercises may not seem too challenging, when performed correctly, they may surprise you!
We have lot’s of informative and educational Pilates articles over on our blog, which you can find here.
There’s no denying it, we’re sitting more and moving less and this is causing havoc on our health and wellbeing.
Things have to change, attitudes have to change, understanding has to change, workplace cultures have to change and lifestyles have to change.
That’s why, since it started, we’ve promoted and supported On Your Feet Britain and their #SitLess #Move More campaign.
Take a look and see whether you can get your workplace involved?
Awareness of the “Sitting Disease” has rocket up in recent years. Surely it’s time your workplace joined in our fun event to take James Brown at his word.
Join 2 million office workers #SitLess and #MoveMore by signing up your workplace to a free event and see a different aspect of your colleagues. Find out who is The Wiggler, The Wag- gler, The Mover or The Groover.
On 26th April 2019 we’re challenging the nation again to get On Your Feet. Take part in our fifth national day when 2 million workers across Britain will sit less & move more.
Instead of emailing the person oppo- site, do something revolutionary – walk over & talk face to face. It’s a good way to do business & it’ll do you good.
Ditch your usual lunch ‘al desko’ and take a stroll outside. You’ll get a spring in your step and feel better for it.
Make phone calls standing up. You’ll feel more confident and burn more calories than sitting.
Why not take it on as an office chal- lange & free yourself from the office chair for the day. Find fun & easy ideas online to take part.
The average weight of the human head is 4.5-5.0kg. It is therefore no surprise that with this weight at the top of our bodies, how your neck moves and works, the positions that are demanded of it and the support it has, can play a part in problems experienced with neck pain and headaches.
However, the neck can not be considered in isolation. The position of the head at the top of the spine is also influenced by the alignment of the whole spine.
What’s great about Pilates, is that it can assist with maintaining the natural curves of the spine, including the neck, by increasing conscious awareness of posture and by strengthening the deep muscles that play in important part in supporting your body well.
Breathing patterns are also a fundamental part of Pilates and by achieving correct breath control and ‘diaphragmatic breathing’ we can ‘switch off’ the neck muscles that are often overactive with breathing and a component of causing neck pain.
Pilates can therefore help with neck pain by improving spinal alignment, strengthening deep stabilising muscles, relaxing overactive muscles, reducing tension and improving range of movement.
We came across this fab infographic this week from The Strength Continuum, clearly summarising some research carried out into the most effective way in reducing your risk of injury.
You still see it, day in day out. People obsessively stretching before and after exercising and in between exercise sessions. But the evidence is quite clear, stretching before or after exercise isn’t going to play a significant part in reducing your risk of injury, when compared to other measures.
If you’re a regular exerciser, the risk of picking up injury can often feature in the back of your mind. So what are the best steps to take to reduce the risk of picking up an injury?
According to this research, having a varied exercise programme (multiple exposure), training your proprioception (so balance and co-ordination) and working on your strength will help reduce your risk of injury. In fact, strength training reduced sports injuries to less than a third and the risk of picking up an overuse injury was halved.
Although there isn’t a magic way to totally prevent injury, taking the right steps can certainly play a big part in minimising the risk of injury.
That’s why here at goPhysio, we incorporate strength training into your recovery through a range of services. We’re extremely privileged to have an onsite facility, our STRONG ROOM! Having access to this amazing space enables us to make sure we can teach, guide and support people to work on their strength as part of their recovery process and beyond.
If you’d like some support with your injury, interested in getting started with getting strong but don’t know where to start, get in touch!
When we created our new clinic space in 2016, we were very clear that we wanted to create a specific space for rehabilitation, supervised exercise and strength & conditioning training. All the evidence and latest research into the best outcomes with training and recovery points towards strength training being the gold standard for outcomes and long term physical durability.
So, when you visit us at goPhysio. You’ll find this dedicated space, aptly named THE STRONG ROOM!
Why The Strong Room?
As many local residents may recall, 11 Bournemouth Road, Chandlers Ford, was once a National Westminster Bank. What does every bank need? A vaulted safe room, of course, AKA a strong room. When we purchased the property, the original strong room was still in situ.
The heavily re-enforced walls and roof no longer served their purpose and to fit in with our grand plans, this area of the building was demolished. (Not an easy task I can add!). If you’re interested you can see the demolition and building works here or you may have seen our photo journal if you’ve been to the clinic!
In it’s place, a new space was created, to house our rehabilitation service. As an adage to what once stood there, we decided to name this space The Strong Room. Why? Because this space focuses on improving strength (amongst other things!).
What is rehabilitation?
Physiotherapy and sports therapy for people with aches, pains, musculoskeletal and sports injuries, unless you were a high level athlete with access to such facilities, traditionally consisted of treatment based around a treatment couch. Such treatments were often pretty passive, and accompanied by a programme of exercises for the injured person to complete in their own time at home. These exercises are generally progressed at the next physiotherapy session until the patient felt ‘better’ and able to resume normal activities.
However, the outcome and success of treatment often falls on adherence to exercise, the correct exercise technique and the type, timing and progression of the exercises linked to tissue healing and functional goals.
With instant access to both the facilities that offer a huge range of exercise programmes and onsite support of our specialist Graduate Sports & Rehabilitation Therapy team to augment our Physiotherapy team, this space is a great asset to what we can offer you at goPhysio.
The space is used for both 1-2-1 rehabilitation during physio or sports therapy sessions and also regular small group rehab and specialist young rehab for under 16’s. What’s great about it is that it isn’t an intimidating or scare environment. You receive full support, from a team of friendly, clinically trained specialists – a wonderful combination of facilities and expertise, all under one roof!
If you’re in the clinic, let us show you the great facilities we have on offer and find out more about how it could help you.
No one wants an injury, particularly runners. Not being able to run because of an injury is highly frustrating.
The good news is, so many running injuries can be avoided very easily with the right understanding, knowledge, preparation and planning.
Here, we’d like to share with you some top ways of helping to prevent an injury if you’re a runner.
Warm Up Effectively
A solid warm up should consist of foam rolling (which can improve performance), mobility work to maximise joint health and longevity, dynamic stretching and muscle activation to fire up the key players in running (calves, quadriceps, hamstrings, glutes). Running backwards is a great way of activating your glutes which play a huge role in stabilising the hips and promoting good form when running forwards. Read more about warming up here.
Know your run. If you’re heading out on a new route, make sure you know the terrain, any obstacles, gradients or side-planes and are equipped for the specific weather and conditions that you’re running in.
Increase mileage safely and run with proper form. There are so many resources now online to help guide and direct your training in a ‘smart’ way. This is crucial to preventing injuries if you’re serious about progressing your running. Joining a running club or group is a great way to get guidance and support too.
Beginners should avoid increasing their mileage every week. Instead try every 3-4 weeks. Add an extra day into your running week to increase your weekly mileage. Advanced runners should increase their mileage by 5-10% of their current mileage and remain there until they’re comfortable. This may take several weeks. Injury can occur easily if you ramp up your speed or mileage too quickly. Remember, slow and steady wins the race!
If you’ve been injury free for a long time and you aren’t looking to shave seconds off of your PB, we wouldn’t advise you to alter your running form. Contrary to popular belief, there isn’t a ‘perfect’ running technique. Technique only really needs addressing if it’s causing you problems, if not, then don’t try and change it!
However, if you have an injury and a gait analysis suggests you would benefit from altering your form, it would make sense to address this issue. You might try to reduce your stride length so that you plant the foot with a vertical shin, this will reduce the forces transmitted through your legs and limit any deceleration from planting your foot too far forward. Also, try to maintain space between the knees. Allowing the thigh to internally rotate or drop in when you run can lead to overuse injuries occurring at the hip, knee and foot.
Ensure that you wear a comfortable shoe that fits well. Rubbing and blisters can put an end to anybody’s run. Don’t be tempted to buy the shoes that look the nicest, fashion won’t help keep you injury free. If you have low arches, find a shoe that supports you in the areas that you need it. Seek professional advice from a reputable running shop where you can try the shoes and they have video gait analysis. Read more about the importance of getting your footwear right here.
Strength Work Between Runs
A stronger kinetic chain will decrease ground reaction forces (GRF), making running more comfortable and more efficient. Working on your core stability will promote the transfer of forces from your upper and lower limbs, meaning less work for your legs. Strong glutes will stabilise your hips and prevent poor biomechanical loading from occurring. Pilates is a great way to help this or specific strength and conditioning exercises.
Balance & Proprioception
Proprioception is your body’s awareness of where it is in space – so your joints and brain and muscles all talking to each other! Along with balance, it’s a crucial component to keeping you injury free. It enables your body to cope and respond to uneven terrain, pot holes and curbs and varied weather conditions. Both are very trainable with the right exercises.
If you’ve ever sprained an ankle and haven’t undergone a rehabilitation programme, the chances of you re-spraining that same ankle are very high. After an injury your ankle suffers from a loss of proprioceptive ability and strength, which needs to be rebuilt with balance, proprioception and strength work. If you’re lucky enough to have never sprained an ankle but enjoy running both on and off road, lower limb stability with balance and proprioception work should be a part of your regular gym routine.
Catching Minor Injuries In The Early Stages (Recognition & Treatment)
Being able to recognise the early stages of injury will allow you to nip them in the bud before they become an issue. Examples include plantar fasciitis, Achilles tendinopathy, shin splints, runners knee or patella tendinopathy, ITB syndrome and muscle strains. As soon as any signs or symptoms are noticed, your best option is to consult an injury specialist. We all know what muscle soreness (DOMS) feels like. If it’s a different pain, don’t run through it or just think you can rest, it will disappear and then you can get straight back to your 10 miles!
We provide you with easy access to help and support if you’ve developed a running injury. The majority of running injuries are what we term ‘overuse injuries‘ and need a highly trained and experienced professional to really help you get to the root cause and address it effectively.
Cool Down Correctly
Exercise causes our muscles to break down on a microscopic level, which can lead to muscle shortening if left untreated. Stretching after running will help maintain the resting length of your muscles and prevent any imbalances from occurring. Sports massage is a great way of helping recover too. A sports massage will help flush out any lactic acid and waste products left sitting in your muscles following exercise, as well as promote the flow of nutrient-rich blood to those areas to facilitate healing and decrease recovery times.
Sleep is very important when talking about injury prevention in runners. When you sleep, hormones are released that promote recovery. When you don’t get enough sleep, stress hormones and inflammatory markers remain elevated which adversely affects your ability to recover. These hormones can also alter appetite regulation, potentially leading to weight gain. To remain injury-free, you need to sleep and recover to the best of your ability. Establish good habits by going to and getting out of bed at the same time each day, and try to get at least 6-7 hours of sleep each night as a minimum, 8 hours is great. Read how we think sleep is the magic elixir for runners on a previous blog here.
Do these eBibs from ilovetorun resonate with anyone? Certainly ‘run true’ for a lot of injured runners we see at the clinic!
You might be surprised to hear that there is no such thing as ‘Perfect Posture’. It has become a deeply ingrained belief that slouching will lead to back problems. However, the most recent evidence makes it clear that posture variability – so changing positions regularly, is the most effective way to prevent back issues. In fact, trying to hold yourself straight and upright all the time may even add to back problems, as you’ll be creating unnecessary muscular tension.
But, that said, if you do spend a lot of your day sitting at a computer, driving or sat in meetings, doing regular exercises such as Pilates, can be really beneficial.
Here’s some excellent Pilates exercises that may help combat the effects of sitting.
#1 Spine Twist
Starting position: Natural standing position. Centre engaged.
Cross your arms over your chest and place the palms onto the front of your shoulders.
Action: Breathe in to prepare.
Breathe out as you twist your upper body to the right, keeping your pelvis stable. Imagine growing taller from your waist as you twist.
Breathe in as you twist your upper body back to the centre, maintaining a lengthened spine.
Repeat up to ten times alternating sides.
#2 Arm Openings Level 2
Start Position: Lie on your side with your shoulders and hips stacked. Head supported on a small cushion. Ensure your back is in neutral and your centre is engaged. Hips bent to approx. 45 degrees and knees bent to 90 degrees. Arms reaching in front of the body and resting one on top of the other.
Action: INHALE to prepare.
EXHALE, float the top arm upwards and over your head, beginning the first part of a circular motion, keep the eyes in line with the hand.
INHALE for the second half of the circle as you return to the starting position.
Tips: Imagine holding a piece of chalk in the top hand and drawing a large circle above the body for level two. Think of your shoulder blade drawing downwards as the top arm lifts like the counter weight on a railway gate.
Start Position: lie on your stomach with a cushion under your tummy for support if required. Ensure centre is engaged, shoulder baldes are drawn down and back of your neck is long. Bend your arms into an ‘L’ shape and place your elbows slightly higher than shoulder height. Hips turned outwards and legs wider than hip width apart.
Action: INHALE to prepare.
EXHALE, gently slide your shoulder blades downwards and lengthen your upper body off the mat, using your hands for support. Maintain length from the crown of the head to your tailbone and continue peeling your body away the mat, section by section until your hip bones are lifted.
INHALE and hold your cobra position.
EXHALE, layer your body back down onto the mat commencing with your hip bones and finishing with your forehead to return to neutral spine position.
Tips: Imagine peeling the body away from the mat section by section beginning with the forehead, then the shoulders, breastbone, lower ribcage, waist then hip bones. Reach your tailbone towards your heels to prevent over extending your lower back.
#4 Breaststroke Prep Level 2
Starting position: Lie on your front. Forehead resting on a small (1 inch) cushion or folded towel. Back of the neck long. Arms resting long beside the body on the floor. Palms facing inwards. Neutral lumbo-pelvic position. Legs out straight, hip-distance apart.
Action: Inhale to prepare
Exhale, slide the shoulder blades gently downwards and reach from the shoulder blades to the fingertips towards the feet and allow the arms to hover 1 2 inches off the mat. Simultaneously, lengthen the upper body off the mat to hover the breastbone approx, 1 inch form the floor (no lumbar extension). Keep the back of the neck long.
Inhale and hold the position.
Exhale, relax the shoulder blades and arms to the mat. Simultaneously, lengthen the upper body as to lowers to the mat to return to the starting position. Keep the back of the neck long.
Repeat 6 – 8 times.
#5 Swan Dive Level 1
Starting position: Lie on your front. Legs out straight, hip-distance apart. Arms bent up beside the body, with the elbows slightly below the level of the shoulders. Forehead resting on small cushion or folded towel. Neck long.
Action: Inhale to prepare.
Exhale, lift your breastbone to hover off the floor, allow the neck and head to follow the movement, keeping the neck long.
Inhale and hold the position.
Exhale and lower the breastbone to the mat, allow the neck and head to follow the movement, keeping the neck long.
Repeat 6 – 8 times.
Doing these exercises throughout the week can be really helpful at easing any built up stiffness and areas of tension and reminding muscles to work! But there’s no substitute for moving regularly. Don’t forget, the most important thing is moving and changing position throughout the day!