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A Busy, Active Weekend Ahead?

Posted on 8th September 2017 by

There’s loads going on this weekend, although getting back into normal routine now the holidays have ended may have you feeling you just want to relax on the sofa!

Tomorrow is Southampton General Hospital’s Annual Open Day, always a fascinating event and in fact, attending this every year as a youngster was one of the things that inspired me to become a Physiotherapist. We wrote a short blog about last year’s event here.

We also have The Romsey Show this Saturday in Romsey, Hampshire. ‘Where town and country meet’, a lovely chance to get on your feet, take a browse around. You can really rack up the steps on days like this. So, particularly if you’re not used to being on your feet all day and if the ground is uneven or wet and slippy from the intermittent rain we’ve been having, make sure you wear appropriate footwear and take plenty of breaks.

On Sunday, Hampshire see’s the fantastic New Forest Marathon events. There are 7 race options for 2017; Full Marathon, Advertiser and Times Half Marathon, New Forest Health & Leisure 10k , ExxonMobil 5k, Junior 1k and 200m Race, SES Autoparts Team Challenge, Nordic Walk and Woodland Walk. So, even if running isn’t your thing, there is a challenge that may suit you whatever your age. Nearly all the New Forest Marathon Events are fully booked now, but entries for next year will open on September 10th.

Simply Health are aiming to get #MillionsMoving by launching their ‘Great Run Day’ on Sunday. This kicks off with the Great North Run on Sunday. Although this may be a bit further afield, they’re in the area in continuing their Great Run Series in October for the Great South Run, which I know many local runners are signed up for.

If you are taking part in the New Forest Marathon, have the Great South Run or Winchester Half Marathon coming up or any other running event, why not come in for a professional Sports Massage. A great adjunct to your training programme to help with recovery between runs or a perfect treat after an event to help ease post race soreness. We have appointments 6 days a week, including every evening and you can even book online!

Whatever your plans for the weekend,

New Forest Marathon 2017  Great Run Day


Everybody’s Free To Wear Sunscreen

Posted on 21st June 2017 by

Anyone familiar with music from the 1990s must remember ‘Everybody’s Free To Wear Sunscreen’ – Baz Luhrmann’s adaptation of an article originally written by Mary Schmich for a column in the Chicago Tribune.

As I was driving earlier this morning, the song was playing on the radio. Almost a decade and a half since I first listened to the song, the words all seemed to be more poignant and have much more significance in my life. There was a particular line in the song that struck a chord with me (around 2 minutes 48 into the song):

“Enjoy your body. Use it every way you can. Don’t be afraid of it, or what other people think of it. It’s the greatest instrument you’ll ever own.”

Having recently been spending a lot of time working on what our core values are at goPhysio, this line really encompasses everything we are & everything we do.

Enjoy your body – we are here to help make sure you can enjoy the amazing things your body is engineered to do. Walk, run, jump, ski, sit & move, whatever it is we help to make sure you can do these things without pain or injury, in the best way physically possible.

Use it every way you can – make the most of your physical abilities by staying pain & injury free. Have the confidence to try new things and push your body to find your own limitations.

It is the greatest instrument you’ll ever own – the daily advances in technology really do blow me away. But stop & think just for a moment how amazing the human body is and what we rely on it to do for us day in, day out! I know it’s a bit of a cliche, but having heard that line, it really did make me think how precious & great the body is and how privileged we are every day to be able to help people take care of their most precious instrument! You can buy the latest iPod or computer, replace & update it, but we really do need to take care of our body and appreciate what it can and does do for us every day.

If you want a little trip down memory lane (or if you’ve never heard the song & words before) you can watch the video here on You Tube – enjoy!

p.s. Don’t forget your sunscreen!

The featured image was part of some work completed by Coventry University.

 

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The ‘Magic’ 10,000 Steps A Day

Posted on 2nd May 2017 by

May is National Walking Month – a month to inspire you to get out on your feet every day

10,000 – the magic number of recommended steps we need to do every day! But why and where has this come from?

Originally, the magic ‘10,000 steps a day concept’ was created in Japan back in the 1960s. A team of Japanese researchers worked out that the average person took 3,000 – 5,000 steps per day. However, if they were to increase their steps to 10,000 steps per day, the potential result would be healthier, thinner people!

This number wasn’t based on medical research, however, since then much research has been carried out and this seems to be the figure the NHS, WHO and other organisations have promoted to be the number of steps we should try and take every day to help improve our health and reduce the risk of many diseases.

10,000 steps equates to approximately 5 miles

10,000 steps roughly equates to 30 minutes of ‘activity’

In the UK, the NHS has published guidelines for the minimum activity levels we should aim for every day to maintain & improve our health. This includes 30 minutes of moderate intensity aerobic activity 5 days a week – brisk walking can be an integral part of this.

What can 10,000 steps help with?

  • Improving overall health
  • Decreasing risk of heart disease
  • Reducing body fat % and helping weight loss
  • Decreasing risk of type II diabetes
  • Increasing energy levels
  • Reducing stress

What’s good about 10,000 is that 10,000 steps a day is a realistic goal that is achievable by people of all shapes, sizes and ages. It isn’t really a magic number but a good guideline that matches activity expectations to meet recommended activity levels.

You’d be surprised how much you probably overestimate how many steps a day you actually do. Most people living a ‘normally’ active day will only do between 3,000 – 5,000 steps! So, reaching 10,000 does require some lifestyle changes and it will take some extra effort.

Read More 

The ‘Active 10’ Campaign

Increasing activity with technology

Exercise and stress

#NationalWalkingMonth


“When things get tough, just get tougher”

Posted on 16th March 2017 by

toughI’m reading a wonderful book with my daughter, Goodnight Stories For Rebel Girls. Good Night Stories for Rebel Girls is a children’s book packed with 100 bedtime stories about the life of 100 extraordinary women from the past and the present, illustrated by 60 female artists from all over the world.

The stories are so inspirational and the illustrations beautiful. One of my favourite so far is about UAE’s first female Weight Lifter, Amna Al Haddad.

Once a self confessed overweight and unfit journalist, Amna started getting physically active and eventually became a weightlifter and even took on the quest to represent her country at Rio.

I love her ethos, that whatever your age, religion or ethnicity, sport is good for everyone.

“When things gets tough, just get tougher”

#GoodnightStoriesForRebelGirls


New Exercise Guide For People With MSK Conditions From Arthritis UK

Posted on 15th March 2017 by

A new report has been launched, ‘Providing physical activity interventions for people with musculoskeletal conditions’ by Arthritis Research UK.

The report highlights that physical activity is a key part of a public health approach to musculoskeletal conditions and it has a range of benefits for people with musculoskeletal conditions in terms of improving quality of life and supporting people to be independent.

Musculoskeletal conditions, such as osteoarthritis and back pain, are the greatest cause of pain and disability in the UK. They’re the reason why so many people seek out our help at our physiotherapy clinic in Chandlers Ford day in, day out. As physiotherapists, exercise and activity has always played a key part in our treatment and recovery programmes, so it’s great to see this being highlighted and the recommendations supported.

Exercise can reduce joint and back pain by 25% while also improving sleep, managing stress and reducing depression, anxiety and dementia.

Physical activity is a broad term. It doesn’t have to be thought of as officially exercising or playing a sport. It can include all forms of activity, such as everyday walking or cycling, … active play, work-related activity, active recreation such as working out in a gym, dancing, gardening or playing active games, as well as organised and competitive sport.

What the report does highlight, is that a one size fits all approach is not appropriate. People with different MSK conditions will have huge variations in their physical ability, levels of disability and also lifestyles. This is where a skilled health professional, such as a physiotherapist would come in, to help advise on and tailored physical activity for the best outcomes.

How can physiotherapy help with physical activity?

  • Advise on a specific exercise programme tailored to your condition and lifestyle. As part of our service we always provide a customised exercise programme, including clear explanations and videos, which we email to you.
  • Help you modify your daily activity so that you can stay physically active, balancing activity with your condition, pain levels and physical abilities.
  • Give you confidence to be physically active. With our support and knowledge we will empower you not to be afraid of being physically active.
  • Help you manage your pain so you can stay physically active. We give you the tools to help manage and work with any pain you may be experiencing, as well as using our physiotherapy skills to help ease your pain.

Read more about arthritis and how physiotherapy can help here:

An overview of arthritis

How can physiotherapy help with arthritis?

The importance of lean muscle mass

In addition to our one to one physiotherapy service, we offer a range of other services to help support your physical activity and wellbeing if you’re managing an MSK condition. This includes our specialist Physio led Pilates classes, which are a great way to exercise gently and safely under the supervision of a physiotherapist. We are also introducing clinical yoga and Positive Steps, a supervised exercise class specifically for over 60’s keen improve and stay active.

If you need any help with your MSK condition, please do give us a call on 023 8025 3317 or book an appointment online.


physical activity older adults


January 10% Off For All Who Like & Share Our Page Today

Posted on 12th December 2016 by

10% off at goPhysioThis time next week we’ll be opening the doors to our new clinic. Welcoming you to wonderful surroundings and facilities which support and promote your physical health this January.

To celebrate, today – everyone who Likes our Facebook Page, Follows us on Twitter or Instagram AND shares this post, will receive a voucher for 10% off physiotherapy & sports massage throughout January.


Day 15 Countdown Giveaway – Ease Those Aches & Pains With A Massage Roller

Posted on 4th December 2016 by

Massage roller goPhysioAnother one of our favourites on today’s giveaway. Like us, follow us & share this post and you will be entered into a draw to win a massage roller.

These handy little rollers are great for easing tense, tight areas – they apply an even pressure and you can use it yourself or get someone to use it on your back, neck or shoulders. It saves their hands!

You can even put massage oil into it.


16 Days To Go – Spiky Ball Countdown Giveaway & Some Great Exercises!

Posted on 3rd December 2016 by

Today we are giving away one of our favourites – a spiky ball! This ball can work wonders for easing off tight, sore muscles and areas of tension.

Ball Back Release 

This is a great exercise if you sit at a desk or drive a lot. It really helps to loosen up a stiff back and counteract the affects of being hunched over.

  1. ball-releaseSit at the wall with the ball at the bottom of the stiff upper back curve, feet planted firmly on the ground. Place your hands on your breastbone to guide the lift.
  2. Keeping the chin tucked, lift up with the breastbone to lever up over the ball. The head should move towards the wall ball-relesae-2because of the lift, but not because the neck has arched back.
  3. You can use a bit of a push up through the feet to encourage the lift.
  4. After loosening one level, move the tennis balls up a level and repeat. You can continue up to the top level of the upper back, but not into the low neck.

Plantar Fasciitis Ball Massage 

We often recommend self massage for the common foot complaint, plantar fasciitis. It really helps release the tightness and ease discomfort. Heres how:

planatr-fascia-ball

  1. Stand up and step on a hard ball with the foot.
  2.  Move the ball under your foot to find tender spots.
  3. Once you are on a tender spot, hold the position while applying pressure. You can hold the position as recommended to release the trigger point.
  4. Next, move to another tender area.

 


For your chance to win a very useful spiky ball, like or follow us on social media and share this post!