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Get Cycling with Cycle to Work Day 2017

Posted on 12th September 2017 by

It’s Cycle to Work Day on September 13th. The aim is to get as many people to cycle to work as possible. The longer term plan is to get more Cycle to Work Day 2016people cycling to work on a regular basis. Currently, almost 750,000 people cycle to work regularly. By 2021 the target is to get over 1 million people to cycle to work regularly.

There are many benefits to cycling to work. Cycling to work is a great way to burn off calories incorporating some exercise into your daily routine. It helps improve circulation, strengthen muscles and improve aerobic fitness.

It will also save you money on fuel costs and parking. And you will be helping the environment at the same by reducing the production of carbon dioxide.

Why not dust down your bike and get out in the fresh air. Start off your day the best way, on your bike. Cycle to Work Day 2017!

#CycleToWorkDay

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Bike Week – We Love Cycling!

Posted on 7th June 2017 by

Bike Week is an annual opportunity to promote cycling, and show how cycling can easily be part of everyday life by encouraging ‘everyday cycling for everyone’. Demonstrating the social, health and environmental benefits of cycling, the week aims to get people to give cycling a go all over the UK, whether this be for fun, as a means of getting around to work or school, the local shops or just to visit friends. The 2017 event will take place 10-18th June.

We love cycling here at goPhysio. It’s great form of exercise, that many people can enjoy. It’s pretty low impact and you can make it as challenging as you like.

A few of our team are keen cyclists, all with different abilities and motivations!

Our Non-Clinical Director, Fiona, tries to cycle to work every day, “I love that fact that for me, cycling to work is quicker than driving! I get a little bit of exercise in at the beginning and end of every day, which is nice when I spend a lot of time at the computer.” As well as cycling during the week, Fiona gets the whole family on their bikes when they get a chance. “It’s such a fantastic way of getting everyone exercising. You can cover a big distance and the kids often don’t realise how much exercise they’re actually doing when they’re distracted on their bikes!”

Physio Gemma, also uses her bike for commuting. “I love being able to combine getting to and from work with exercise.” Gemma is a keen cyclist in her spare time too and recently finished an epic ride across the Southdowns.

Paul, our Clinical Director cycles for “My motivation for cycling is mainly CV fitness. You get a sweat on, but it’s not as tiring on your legs as running (or at least you get a rest on downhills to recover!). But, it’s also an adrenaline sport. Speeding at unto 25-30mph on wheels just a few cm’s wide with sometimes dodgy disc breaks, that can take unto 30m to slow down on fast hills, is quite an adrenaline rush!” 

Paul also says “It’s quite relaxing and peaceful. I choose to cycle in the countryside at quieter times, early weekend mornings or longer summer evenings. The views can be amazing.” 

Chandlers Ford Cycling Chandlers Ford Cycling

 

 

 

 

 

 

 


We are pretty lucky where our clinic is located, in that we have some good access to cycle paths in and around Chandlers Ford. We have provided 4 secure cycle parking locks to the side of the clinic and Eastleigh Borough Council have installed a further 2 right outside the clinic. Many of our visitors make use of these facilities to cycle to and from their appointments.

In fact, we live in a wonderful area for cycling and have access to so many great routes throughout Southampton, Winchester, Romsey and The New Forest! So whether you cycle for leisure, fitness, fun or commuting, cycling really can be for everyone!

Read More

Top 10 Bike Maintenance Tips

Teaching your child to ride a bike in 30 minutes

 

Bike Week 2017


Common Triathlon Injuries

Posted on 31st January 2017 by

Triathlon is a highly demanding discipline, consisting of swimming, cycling and running. It’s an endurance sport which requires suppleness, agility, flexibility and strength throughout the whole kinetic chain, all of which take their toll on the athlete.

Triathletes commonly train between 10-15 hours per week, so injury is normally due to overuse of the body. Additionally, due to the time expended training and competing, participants tend to get less time to recover or sleep as they fit in intensive training regimes around work and/or home commitments. It is particularly important, therefore, to be in the best of health. Eating a high protein diet, facilitating better recovery and building muscle mass, is a smart way to stay ahead.

Common triathlete injuries

Knee Injuries are very common in triathletes, they can be caused by:

  • The excessive forces generated from poor knee over pedal spindle position when cycling, leading to patello-femoral mal-tracking & patellar tendonopathies.
  • The excessive rotational forces through the knee caused by a poor technique in swimming, causing ligament sprains, cartlidge or meniscal problems.
  • Overuse soft tissue injuries caused by excessive heel strike or flattened foot arches, when running i.e. Achilles tendonopathies, shin pain, ilio-tibial band friction syndrome.

Tendonopathies Achilles tendonopathies are one of the most common tri-athlete injury. The achilles tendon tends to shorten on the bike and when transitioning into running, is over-stretched and over time, it becomes overloaded and injured.

Ligament Sprains Affect mainly knees and ankles, sustained through trauma when falling, twisting or landing awkwardly.

Muscle Tears These commonly occur within the explosive accelerating muscles of the lower limb. They frequently occur at the start of a speed or hill session (with inadequate warm-up) or as a runner becomes fatigued towards the end of a session.

Shoulder Injuries 60% of swimming injuries are related to the shoulder, due to repetitive excessive over-rotation and constant overloading of the joint and muscles. This causes impingement (trapping of the soft tissue against the bone), rotator cuff tendonopathies, sub-acromial bursitis, or muscle imbalance, trigger points or an unstable joint.

Neck and Shoulder Injuries With poor alignment on the bike, over-stretching and reaching can cause a build-up of tension within the neck joints and muscles, causing facet joint stiffness, myofascial trigger points, disc injuries and nerve entrapment.

Back Injuries The lumbar spine is often affected, due to the sustained, unnatural flexed position of the cyclist. Long-term overuse lumbar facet joint and disc conditions often occur, as do chronic muscle imbalances, trigger points and painful protective muscle spasm.

Foot and Ankle Injuries Poor running technique (excessive heel strike) or flattened foot arches, can result in shin pain, achilles tendonopathies, ilio-tibial band friction syndrome and back injuries.

Many of the common triathlon injuries can be prevented through education and body conditioning. Making sure you are aware of injury risks and crucially, taking steps to avoid them is the best course of action. This includes:

  • Warming up effectively
  • Being aware of any personal ‘risk’ areas i.e. tightness, weakness, imbalances – and more importantly dressing these
  • Using the right equipment, set up in the best way for you
  • Working on your technique
  • Balancing training with rest and recovery
  • Mixing up your training with other activities, such as Pilates
  • Not ignoring any niggling injuries that may build up

If you suffer with an acute injury or have developed an overuse injury, get in touch with us at goPhysio. Our team of Physio’s are well equipped to help you overcome your injury and build long term, physical durability to help stop you suffering an injury again – getting the best enjoyment from your triathlon!

Read more on cycling injuries, running injuries and runners knee.

 

 


Cycle to Work Day 2016

Posted on 9th September 2016 by

Cycle to Work Day is a national event, which aims to encourage everyone to take to two wheels and cycle to work for just one day. It’s on 14th Cycle to Work Day 2016September this year, and you can pledge your miles by visiting www.CycleToWorkDay.org.

There’s the chance to win some fantastic prizes too:

  • Pledge now to ride on the day at www.CycletoWorkDay.org and be automatically entered to win one of three Merida bikes and other bike goodies.
  • Enter the 12 Day Prize Countdown. It starts on the 2nd of September, just follow Cycle to Work Day on Facebook and Twitter to take part.
  • Last but not least, you can enter another exclusive draw to win a bike by sharing a photo you on your bike on 14th September using the #CycleToWorkDay

Don’t forget, cycling to work is great for your health, saves you money on travel and is a great way to de-stress at the end of a long day! If you don’t normally cycle, why not hit the streets on September 14th feeling safe in the knowledge that you’ll be one of thousands experimenting with 2 wheels and riding to work that day!

TREAT YOUR BIKE TO A FREE HEALTH CHECK

Free Bike Health Checks are available between 1st – 14th September. Hundreds of local bike shops across the UK are offering the check to celebrate Cycle to Work Day – think of it as a MOT for your bike. A trained professional will assess your trusty steed and give it a simple rating of either Green, Amber or Red. As you might expect, Green indicates your bike is in tip-top condition, Amber or Red means it is advisable to book your bike in for a service before you tackle your commute – safety is paramount!

Find a local participating retailer here: www.cycletoworkday.org/retailer-finder


Top 10 Bike Maintenance Tips

Posted on 16th June 2016 by

 

A bike is a great investment and with the right tlc, can last many years. The Bike Week website has ike Week 2016written their top 10 bike maintenance tips, easy to do, not too laborious but could go a long way in extending the life of your cycle. Here’s their tips:

1. Keep it clean
If there is one thing you can do to prolong the life of your bike, it is keeping it clean. Tedious, but true. No fancy cleaning kit required – a bucket of soapy water, a sponge and an old toothbrush is all you need, though a proper degreaser will help break down the oil and grit in the chain and gear sprockets.

2. Keep your tyres inflated properly
Poorly inflated tyres are prone to punctures. Forget flimsy hand pumps – you need a standing track pump with a pressure gauge to do the job. Nice bike shops will let you borrow theirs. Look on the side of your tyre for a number followed by the letters PSI. That tells you how much air to put in.

3. Check your brake pads
Worn brake pads equal rubbish brakes. You can tell they are worn if you can hardly see the grooves any more. Fitting new brake pads is a very cheap and easy fix and any number of websites can show you how. You just need a set of Allen keys and some patience.

4. Silence squeaky brakes
Screeching brakes are often dirty brakes, or at least dirty wheel rims. Clean and dry both properly and 50% of the time, you’ve solved the problem. If that doesn’t work, they might need adjusting.

5. Tighten saggy brakes
Britain’s Biggest Bike Fix. If your brakes have become sluggish and lacklustre – i.e. if you squeeze the brake lever and it moves more than halfway towards the handlebars – you need to tighten them up. The easiest way to do this is twiddle the barrel adjuster by the brake lever. If that doesn’t do the trick, you’ll need to get your Allen keys out and free the brake cable by opening the brake nut, pulling it taut and closing the nut again. Again, let the internet be your teacher.

6. Get a professional service
Once a year should be fine, ideally at the start of spring if you’ve been brave enough to cycle though winter. There is no shame in getting the pros in. Think of it as your bicycle MOT. Or why not bring your bike to your local Bike Week and have a Dr Bike check up?

7. Lubrication, lubrication, lubrication
Buy some bike-specific lubricant and use it sparingly on any parts of your bike where metal touches metal. There is no point oiling your chain unless you have cleaned it properly first – you’ll make matters worse.

8. Check if your wheel is “true”
Turn your bike upside down and spin your wheels. Do they wobble a little from side to side? If so, they need “truing”. This is a quick fix, but not one for an amateur, as you need special equipment. A bike shop will do this for a small fee.

9. Get your saddle perfect
If you are prone to SBS (sore bum syndrome), experiment a little with your saddle, raising or tilting it slightly to suit your riding style. If you get sore knees while cycling, you might have your saddle too low. When you pedal, your legs should be almost straight on the downwards revolution.

10. Buy some latex gloves
Bike oil is a nightmare to get out from under your nails. If it’s too late for that, scrub your hands with washing up liquid and sugar, only adding water right at the end.


Teaching Your Child to Ride A Bike in 30 Minutes

Posted on 13th June 2016 by

Learning to ride a bike is a huge childhood milestone. By the time we were on our third child, we’d nailed it! But teaching our first and second were quite a challenge at times. Given that this week is Bike Week, I thought I’d share my own tips and this great little video, which certainly echoes my positive experience teaching my third child to ride a bike.

My Top Tips

  • Get them on a balance bike as soon as they’re ready – they’ll learn how to balance and stay upright on 2 wheels, without having to think about pedals.
  • Encourage them to use the balance bike little and often, short bursts going from A to B are great. They’ll pick it up in no time.
  • Don’t use stabilisers, the positioning of the bike isn’t the same as without, which is confusing with little ones when you try and get rid of them.
  • Get a lightweight bike that’s proportioned to the child. I absolutely rave about Isla Bikes and have also heard good things about Frog bikes.
  • Lead by example, start family bike rides early (with baby in a bike seat) and cycling will just become a normal part of their life.
  • Choose flat, smooth surfaces to first try with a pedal bike. St James Park in Shirley has a great looping path, as does Southampton Common. But there are many options in the area.

From my experience, it literally took less than 10 minutes to go from a balance bike to a pedal cycle with my third when she was about 4 and she’d been on a balance bike since she was 2. It was such a simple, natural transition and a pleasure and joy to watch!

Cycling is a great family activity, and one that you can get even the youngest family members involved in from quite early on. While I’m on the subject of family cycling, I thought I’d also share my child bike seat recommendation. Again, you’ve learnt by the third time round! We found the Weeride bike seat, which sits between the handle bars and cyclist (rather than behind the cyclist), to be amazing. When they’re stuck at the back, the bike often feels heavy and unbalanced and you have no interaction with them. Using the Weeride, the bike feels so much more stable and you can involve them in your cycle and chat to them as you go. They can also see what’s going on really well. We used this right up until our 3rd child was about 4 and it was a great experience.

#BikeWeekUK

 


Physiotherapy For Cycling Injuries

Posted on 11th June 2016 by

Bike Week 2016This week is Bike Week, which aims to inspire more people to take to 2 wheels.

Cycling is a wonderful way to exercise, whatever your level or age. It’s great for cardiovascular fitness, muscle strength, flexibility and has a host of health benefits.

It’s a safe form of exercise and is often a great way to start fit if you need to maintain your fitness with a lower impact activity. It’s also a fab way to incorporate exercise into a mode of travel!

However, like many forms of exercise, cycling can become a source of injuries. Cycling injuries tend to fall into 2 camps, either a traumatic injury or an overuse injury.

Traumatic Injuries – these are caused by some sort of trauma. This is normally a fall or collision and can be very minor to severe. Traumatic injuries are often accidents that can’t be avoided, but you can take precautions. These include:

  • Wearing appropriate protective clothing such as a helmet
  • Being up to date with bike maintenance to make sure you bike is in top working order
  • Knowing and reading the weather conditions and environment to make sure they fit with your plans
  • Understanding your personal limitations and being realistic with your ability. Many accidents occur when people are pushing themselves unrealistically.

Common traumatic cycling injuries include:

  • Fractures – often the clavicle (collar bone) or scaphoid (wrist) as you put your arm out to protect you as you fall.
  • Bruising – to the muscle and/or bone. This is as a result of falling directly onto the area, often a prominent bony area such as the outside of the hip.

Overuse Injuries – as the name implies, are caused when a part of the body is being ‘overused’ and can’t cope with the physical demands being placed upon it. Cycling is a very repetitive activity, an average cyclist might perform well over 5,000 revolutions an hour. The human body has a threshold of what it will tolerate and sometimes it just can’t cope with prolonged repetitive demands being placed on it. This is when an overuse injury rears it’s head.

The problem with overuse injuries is that they often start gradually as a tiny niggle that you ignore. Before you know it that niggle is a regular occurrence but you think it will just go away just as it appeared. Then it eventually becomes really annoying and can actually becomes so severe it stops you doing the things you love and that may have caused it in the first place, which is even more of a pain!

You can take steps to avoid or minimise the impact of cycling overuse injuries. These include:

  • Make sure your bike is set up correctly. This is crucial given the repetitive nature of cycling. Very small adjustments such as saddle and handlebar height can make a huge difference.
  • Increase your cycling gradually. Whether its speed, distance or hills – don’t do too much all at once. You need to give your body time to adapt and adjust to the demands being placed upon it.
  • Listen to your body. If you feel a little niggle, hold back a bit until it eases off to give your body chance to recover.
  • Seek advice at the right time. If a niggle is becoming more than that, it’s better to come and see us sooner rather than later. Overuse injuries that are ignored can often become long term problems and then they’re much harder to resolve and take longer to recover.

Common cycling overuse injuries include:

  • Back pain – which is often related to your posture on the bike and easily resolved by changing your bike set up.
  • Neck pain – again, this is often posture related and being more aware of your posture and position on the bike can be really helpful.
  • Knee pain – including tendonopathies, patellofemoral pain (front of knee) or ITB problems (side of knee).
  • Foot or ankle problems – such as achilles tendonopathy or forefoot pain from the pressure of peddling.

As Physio’s we’re highly skilled at identifying and resolving all the injury issues that may arise from cycling. Many of our team are keen cyclists themselves, so can truly identify with what you’re experiencing. If you are suffering with an injury as a result of cycling, give us a call to see how we can help you and get you back on your bike! #BikeWeekUK


Read more about Physiotherapy for Cycling Injuries on the Chartered Society of Physiotherapists website.


 


Get involved in Bike Week 2016 with Southampton Sky Ride

Posted on 9th June 2016 by

Bike Week 2016

Bike week 2016 kicks off this Saturday. Bike Week is an annual opportunity to promote cycling, and show how cycling can easily be part of everyday life by encouraging ‘everyday cycling for everyone’. Demonstrating the social, health and environmental benefits of cycling, the week aims to get people to give cycling a go all over the UK, whether this be for fun, as a means of getting around to work or school, the local shops or just to visit friends.

This year’s Bike Week has a special focus and will encourage people to use their bikes to cycle to work. Incorporating cycling into your daily commute has many benefits. Could it be time for you to get back on 2 wheels?

Here in Southampton, the Southampton Sky Ride is a great opportunity to start off Bike Week. It’s happening at 11am on Sunday 12th June and if you’ve never tried it before, it’s a brilliant event for the whole family, whatever your cycling ability. In fact Sky Ride runs social and guided rides locally throughout the year. Again, whatever your level of cycling, you can find something that will inspire and guide you on your cycling journey. The benefits of cycling to work


Hampshire Hilly Hundred

Posted on 6th May 2015 by

Cycle 80 miles or 100 miles. What’s another 20!

  • Avoid the main roads and see some lovely scenery, pass through the Downs and experience some hill-work. The Hampshire Hilly Hundred is known for its elevation so you can be sure to feel it in your legs.
  • If you are going to take part be sure to have plenty of miles under the belt, and some hill sessions. Otherwise you may find the body will give up. Your legs will burn, your back and neck will ache, and your bum too.
  • To avoid the risk of injury or if you’re new to this type of challenge, make sure that your bike is the right fit and set up to your specifications. Make sure you are fit to the demands of the cycle. If needs by cycle part of the route in preparation.
  • Take some energy food with you and lots of drinks for hydration. Don’t want those hills beating you.
  • Once you’re finished do a slow, easy cycle on your bike to cool down, followed by walking around to ease your back into the upright position and take advantage of the post-race massage. This will help your legs feel better and have less of that post-exercise ache the following day, leaving you ready to cycle some more!
  • If you want to go the whole hog have an ice bath as well. Though that may not be for everyone.

goPhysio will be on hand at the Hampshire Hilly Hundred this year providing expert advice and that all important post race massage, come and say ‘Hello!’